* Exported from MasterCook * Ambrosia Sorbet Recipe By :New Spa Food (1990) Serving Size : 8 Preparation Time :1:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups pineapple puree -- from half a fresh pineapple 1 cup fresh orange juice 1 teaspoon coconut extract 1/4 cup part-skim ricotta cheese 1/4 cup flaked coconut, unsweetened Makes 1 quart, serving 8, at 65 cals. Time varies from 1 to 5 hours, depending upon freezing method. If using fresh pineapple: cut the rind, eyes, and core from the pineapple. Cut the flesh into chunks and puree them in a food processor fitted with the steel blade. You should have about 2 cups of puree. (Unsweetened pineapple chunks, pureed.) Add the orange juice, coconut extract, and ricotta and process briefly. Chill the mixture and freeze in an electric or hand-cranked ice-cream machine, following the manufacturer's instructions. To make the sorbet in your freezer, transfer the mixture to a bowl and place in the freezer. When the liquid has frozen solid, about 2 to 3 hours, remove it from the freezer and, with a fork, break it into large chunks. Place the chunks in a food processor and process with the metal blade until smooth and creamy. Return to the bowl and freeze for at least 30 minutes more. Toast the coconut: Set oven at 350F. Spread coconut on a baking sheet and toast in the oven for about 10 minutes, or until lightly colored, stirring or shaking 2 or 3 times. To serve, place scoops of sorbet in dessert dishes and sprinkle with the toasted coconut. PER SERVING: 46.0 cals, 1.5 g fat (28.3% cff) >From (1990) Edward J. Safdie, New Spa Food: Hearty, healthy Recipes, from the Norwich Inn and Spa. NY: Clarkson Potter. Pat H. McRecipe 28 Oc 96. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Breakfast Bar Recipe By :Michigan Apple Committee Serving Size : 12 Preparation Time :0:00 Categories : Breakfast Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup whole wheat flour 1/2 Cup all-purpose flour 1 Cup Rolled Oats -- Uncooked 1/2 Cup firmly packed brown sugar 1/2 Teaspoon salt 1/4 Teaspoon baking soda 1 1/2 Teaspoons apple pie spice 1 1/2 Cups Grated Unpeeled Apples 1 egg 1/3 Cup light corn syrup 2 Tablespoons vegetable oil 1/2 Cup chopped nuts -- optional 1. In medium-size mixing bowl, combine flours, oats, brown sugar, salt, soda and spice. Add remaining ingredients, mixing until thoroughly combined. Spread evenly in 9 x 9 x 2" baking pan sprayed with no-stick cooking spray. 2. Bake in 350F. oven about 25 minutes or until light golden brown and wooden pick inserted near center comes out clean. Cool completely on wire rack. Store tightly covered in refrigerator. Yield: 12 bars, 3 x 2 1/4-inches. Per Serving, 1 bar: 160 calories, 2 g fiber, 3 g fat, 122 mg sodium. Suggested Michigan Apple varieties to use: Empire, Gala, Jonagold, Golden Delicious, Ida Red, Jonathan, McIntosh, or Rome. Michigan Apple Committee >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Brunch Pancake Recipe By :Michigan Apple Committee Serving Size : 6 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 egg whites 1 Cup skim milk 1 Tablespoon vegetable oil 1/8 Teaspoon salt 1 Cup all-purpose flour 4 Cups Sliced Peeled Apples 1/2 Cup maple flavored pancake syrup 1 Teaspoon powdered sugar Vegetable cooking spray 1. Preheat oven to 425F. Place glass 9-inch pie plate in oven while preparing batter. 2. Beat together egg whites, milk, oil and salt until thoroughly combined. Add flour, beating until smooth. When oven is hot, carefully remove pie plate and coat with cooking spray. Quickly pour prepared batter into hot pie plate and return to oven. Bake about 25 minutes or until golden brown. 3. While pancake bakes, place Apples and syrup in large nonstick fry pan. Cook over medium heat, stirring frequently, until Apples are just tender. 4. Sift sugar over hot pancake and cut into wedges. Serve hot Apple mixture over each wedge. Yield: 6 servings. Per Serving, 1/6 pancake, 1 wedge + 1/2 cup apple topping (186.6 grams): 240 Calories, 3 g fat, 1 mg cholesterol, 129 mg sodium, 2 g fiber, 48 g carbohydrates. Suggested Michigan Apple varieties to use: Empire, Gala, Yellow Delicious, Ida Red, Jonagold, Jonathan, McIntosh, or Rome. Michigan Apple Committee >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : (Low Fat & Low Sodium) * Exported from MasterCook * Apple Butter Bran Bread Recipe By :Michigan Apple Committee Serving Size : 10 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup All-Bran(r) Cereal 1 1/2 Cups apple butter 1 Teaspoon lemon juice 1/4 Cup shortening 1/2 Cup sugar 1 egg 1 1/2 Cups flour 1/2 Tablespoon salt 2 Teaspoons baking powder 1/2 Teaspoon baking soda 1/2 Cup raisins Combine bran, apple butter, lemon juice; let stand 5 minutes. Cream shortening and sugar, add egg an beat well, add bran mixture. Add flour sifted with salt, baking powder and soda; stir just until dry ingredient are moistened, but not smooth. Add raisins. Pour into waxed-paper-lined 5x9" loaf pan. Bake 325F. for 1 hour. Cool. This recipe is one of many that were presented at the historic Michigan Apple Smorgasbord. Michigan Apple Committee >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Frost Recipe By :Michigan Apple Committee Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup apple juice -- or apple cider 1 Quart Lowfat Vanilla Yogurt -- or 2 Cups chopped red apples -- unpeeled 1 Teaspoon cinnamon 1 Teaspoon finely chopped crystallized ginger 1/4 Cup chopped walnuts 1. Place 1/2 of all ingredients in blender container, omitting walnuts. Blend on medium speed until smooth, stopping blender several times to scrape container. Add nuts and blend only until chopped. 2. Repeat step 1 with remaining ingredients. Serve immediately with apple slice garnish, if desired. Yield: 6 servings. Serving 1/2 cup Michigan Apple Committee >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 169.6 Fat 2.8g Carb 28.9g Fib 1.2g Pro 7.8g Sod 100,g CFF 14.4% * Exported from MasterCook * Apple Pudding Cake Recipe By :Michigan Apple Committee Serving Size : 8 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup all-purpose flour 1 Cup firmly packed brown sugar -- divided 1/4 Teaspoon salt -- optional 2 Teaspoons baking powder 1/4 Teaspoon baking soda 2 Tablespoons vegetable oil 1 Teaspoon vanilla 1/3 Cup apple cider -- or juice 2 1/2 Cups Sliced Peeled Apples -- or 20 oz Sliced Canned Apples -- drained 1 Tablespoon cinnamon imperials 1 3/4 Cups apple cider -- or juice 1. In medium-size mixing bowl, combine flour, 1/2 cup of the sugar, salt, baking powder and soda. Add oil, vanilla and the 1/3 cup apple cider, mixing until smooth. Gently stir in apples and cinnamon imperials. Spread mixture evenly in 9 x 9 x 2" pan. Sprinkle remaining sugar over apple mixture. Carefully pour remaining 1 3/4 cups apple cider over batter. 2. Bake in 350F. oven about 55 minutes or until cake is done. Cool slightly before serving with whipped topping or frozen yogurt, if desired. Yield: 8 servings. Per Serving, 2/3 cup: 250 Calories, 1 g fiber, 4 g fat, 124 mg sodium. Microwave Method: Prepare according to above directions, spreading mixture in glass 8 x 8 x 2" microwave-safe baking dish. Sprinkle remaining sugar over batter. Pour apple cider over mixture. Cook on HIGH 12 minutes or until cake tests done, turning dish every 3 minutes. Cool slightly before serving. Suggested Michigan apple varieties to use: Empire, Gala, Golden Delicious, Ida Red, Jonagold, Jonathan, McIntosh or Rome. Michigan Apple Committee >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Slush Punch Recipe By :Michigan Apple Committee Serving Size : 20 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Holidays & Gifts Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups apple juice -- or cider 1 Cup sugar 2 Cups Applesauce 6 Tablespoons frozen orange juice concentrate -- thawed, undiluted 2 Tablespoons lemon juice 1/4 Cup grenadine syrup 5 Cups lemon-lime soda 1. In 3-quart saucepan, heat together apple juice and sugar until dissolved, stirring occasionally. Remove from heat and stir in remaining ingredients except lemon-lime soda. Cool completely. Place in covered container and freeze until firm, about 6 hours. 2. To serve, thaw slush at room temperature about 10 minutes. Portion into punch cups or bowl and fill with lemon-lime soda. Garnish with strawberry, if desired. Yield: 20 servings. Per serving, 1/2 cup: 100 calories, 0 g dietary fiber, 0 g fat, 12 mg sodium. Michigan Apple Committee >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : (No Fat, Low Sodium) * Exported from MasterCook * Apple Turkey Sausage Patties Recipe By :Michigan Apple Committee Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Cups Grated Peeled Apples 2/3 Cup finely chopped onions 1 Cup fresh bread crumbs 2 egg whites 1/2 Teaspoon salt 1/2 Teaspoon sage 1/2 Teaspoon coarse ground black pepper 2 Teaspoons poultry seasoning 1 Tablespoon dried parsley flakes 1 Pound ground turkey breast Vegetable cooking spray 1. Coat large non-stick fry pan with cooking spray. Over medium heat, cook Michigan Apples and onions until tender, about 4 minutes, stirring constantly. Remove from heat and place in mixing bowl. Cool completely. 2. Add remaining ingredients to Apple mixture, stirring until evenly combined. Using 3 tablespoons mixture, portion and shaped into 16 patties, 3/4-inch thick. Place on broiler pan or baking sheet coated with cooking spray. 3. Broil 3-inches from heat, turning once, about 3 minutes each side or until light brown and center is no longer pink. Serve hot. Yield: 8 servings. Per serving, 2 patties: 100 Calories, 1 g Fat, 28 mg Cholesterol, 9 g Carbohydrates, 210 mg Sodium, 1 g Fiber. Suggest Michigan Apple varieties to use: Empire, Gala, Ginger Gold, Golden Delicious, Ida Red, Jonagold, Jonathan, McIntosh, Paula Red or Rome. Variation: Substitute 1 1/2 cups canned Michigan Apple slices, drained and chopped for fresh apples. Do not cook with onions. Add with remaining ingredients. Michigan Apple Committee >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : (Low Fat) * Exported from MasterCook * Apple Whipped Sweet Potatoes Recipe By :Michigan Apple Committee Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sweet Potatoes & Yams Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Cups Sliced Peeled Apples 3 Cups Cubed Peeled Sweet Potatoes -- Abt 1 1/4 Lbs 1 1/2 Cups Apple Juice -- or Cider 1/4 Teaspoon salt 1/2 Teaspoon cinnamon 1/4 Teaspoon nutmeg 1/4 Teaspoon ginger 1 Tablespoon margarine 1/3 Cup firmly packed brown sugar 2 Cups miniature marshmallows 1/3 Cup chopped pecans -- optional 1. Place Michigan Apples, sweet potatoes and Michigan Apple Juice in 3-quart saucepan. Cover and cook over medium heat about 20 minutes or until tender. Drain. 2. Add salt, spices, margarine and sugar to Apple mixture. Mash with mixer or by hand until potatoes are smooth. Stir in 1 cup of the marshmallows. Spread hot mixture evenly in shallow 1 1/2-quart oven-proof serving dish. Sprinkle with remaining 1 cup marshmallows and pecans. 3. Bake at 350F about 15 minutes or until marshmallows are melted and lightly browned. Serve hot. Yield: 6 servings. Per serving, 1/2 cup: 250 Calories, 2 g Fat, 0 mg Cholesterol, 57 g Carbohydrates, 135 mg Sodium, 3 g Fiber. Suggested Michigan Apple varieties to use: Empire, Gala, Ida Red, Jonagold, Jonathan, McIntosh or Rome. Michigan Apple Committee >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : (Low Fat, Low Sodium & Cholesterol Free) * Exported from MasterCook * Applesauce Recipe By :"Deborah Kirwan" Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- apples -- quartered water I quarter the apples and cut out the stem and blossom ends (where chemical sprays may have accumulated). I don't peel or core the apples. I put them in a big pot with a little water (how much you need depends on the variety of apples--start with a little and add more if needed as the apples cook). Cook them on low until the apples are soft. Then I put them through a food mill (Foley's food mill is traditional--KitchenAid mixer has a food mill attachment that is wonderful). Leaving on the skins makes the work easier, and the applesauce has a nice pink color to it. If you freeze the applesauce rather than can it, the pink color will be preserved. But canning works fine, too. (If you can it, process the jars with a boiling water bath. Many cookbooks provide the details.) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Applesauce #2 Recipe By :"Szczepkowski, Greg (GEAE)" Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- apples -- peeled,cored, and -- quartered I simply peel, quarter, and core my apples, cut the pieces in half and put them into a covered microwave safe glass bowl. You need to work rather quickly so that the apples don't turn brown - small batches (5-7 apples) work for me. I set the microwave on medium-high and microwave from 10 - 20 minutes depending on how many apples I've used. The apples will fall apart when they are cooked. I'm sorry that I can not be more specific about the time but it really is just a judgment call. You'll know that they're done because they do collapse and have about the right consistency. BTW it seems to be that the consistency of the result is about like that of jarred baby applesauce. I have used my applesauce in baking and for me it worked as well as the store-bought stuff. Once the apples are done let the mass cool then pack them in a jar. I've never tried freezing it but I have preserved it in jars (in this case I boil my jars so that they are sterile and hot. I add the applesauce when it is still hot into the jars and seal them tightly enough so that a vacuum forms as they cool. I then refrigerate the jars - just in case. I've kept them in the jars for a couple of months though once the jar is open I try to use it up quickly. You might consider using relatively small jars - like baby food jars). Let me know if it works out. - - - - - - - - - - - - - - - - - - - NOTES : I often make my own apple sauce especially at this time of the year because apples in Ohio are at their peak. I must confess that this is not the most difficult thing to do though it tastes like you spent quite some time preparing it. * Exported from MasterCook * Applesauce #3 Recipe By :BunnyMama@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- apples -- quartered water cinnamon sweetener -- optional Just tried a new way of making applesauce yesterday. I don't know how well it would freeze, but it's so easy that you can do it in just a few minutes when you need it. You simply quarter the apples (don't peel or core them), place them in a saucepan with some water, cinnamon and sweetener (optional). Let them cook about 10 minutes or until the apples are tender. Then just put them through a food mill. All the seeds and skins are left in the mill and you end up with wonderful fresh applesauce. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Applesauce #4 Recipe By :MSwee10357@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- apples -- peeled and cored -- sliced water I make my own applesauce all the time. Use any apples and peel the skins off and core and cut into slices as you would for a pie. Just put in a pot with maybe 1/2 cup water and turn to high. Turn down when they begin to boil and continue cooking until soft. Couldn't get any easier and much healthier than what you get in the stores. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Applesauce Glazed Chicken Recipe By :Michigan Apple Committee Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound Boneless Skinless Chicken Breasts -- Or Chicken Tenders 1/4 Cup orange marmalade 1 Teaspoon cornstarch 1/4 Teaspoon ginger 1/2 Teaspoon minced garlic 1 Cup Unsweetened Applesauce 2 Tablespoons sliced green onions 1. Wash and dry chicken. If using chicken breasts, cut each breast lengthwise into 4 pieces. Place in single layer in foil-lined 13 x 9 x 2-inch baking pan. Set aside. 2. In 1-quart saucepan, combine marmalade, cornstarch, ginger and garlic. Add Michigan Applesauce. Cook over medium heat, stirring constantly, until mixture starts to boil. Spread evenly over chicken. 3. Bake at 400F about 20 minutes or until chicken is tender and juices run clear. Garnish with green onions and serve hot over rice if desired. Yield: 4 servings. (Low Fat & Low Sodium) Per serving, 3 tenders: 230 Calories, 3 g Fat, 22 g Carbs, 66 mg Sodium, 1 g Fiber. Michigan Apple Committee >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : using breasts: Cal 209.2 Fat 1.9g Carb 21.2g Fib 0.9g Pro 26.6g Sod 90mg CFF 8.3% * Exported from MasterCook * Applesauce Molasses Bars #2 Recipe By :Fast and Healthy,S/O 1995,pg 65 (Reggie Dwork) Serving Size : 48 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup packed brown sugar 5 tablespoons margarine -- softened -- (originally 8 tablespoons) 1 1/4 cups applesauce -- (originally 1 cup) 1/3 cup dark molasses -- (originally light) 1/2 cup liquid egg substitute 1 1/2 cups all-purpose flour 1 cup whole wheat flour 1 teaspoon baking soda 1 1/2 teaspoons cinnamon 1/2 teaspoon allspice 1/4 teaspoon salt 1 tablespoon powdered sugar 1/3 cup raisins 1/2 cup nuts -- optional Changes to original recipe: *I decreased the original 8 tablespoons of margarine (1/2 cup) to 5 tablespoons. *I increased the amount of applesauce from 1 cup to 1 1/4 cups (and used my home-made applesauce). *I used dark molasses (because that's what I had). *I put in about 1/3 cup raisins (because I put them in almost everything). *I baked it in a pan that I sprayed with nonstick spray (because I don't always read directions). Heat oven to 350. In large bowl, beat margarine and brown sugar until light and fluffy. Beat in applesauce, molasses and egg substitute until smooth. Lightly spoon flour into measuring cup; level off. Add flours, baking soda, cinnamon, allspice and salt; blend well. Stir in raisins and nuts, if you desire. Spread evenly in an ungreased 15x10x1 pan. Bake at 350 for 20-25 minutes or until toothpick inserted in center comes out clean. Cool completely. Sprinkle with powdered sugar and cut into bars. Per Serving Calories 67 Calories from Fat 19 Percent Total Calories From: Fat 28% Protein 8% Carb. 64% Total Fat 2 g 3% Saturated Fat 0 g 2% Cholesterol 0 mg 0% Sodium 49 mg 2% Total Carbohydrate 11 g 4% Dietary Fiber 0 g 1% Sugars 0 g Protein 1 g Vitamin A 2% Vitamin C 0% Calcium 0% Iron 3% >From: BunnyMama@aol.com - - - - - - - - - - - - - - - - - - - NOTES : The recipe was originally posted by Reggie a while ago, but I made some changes (of course!). In spite of my changes, it turned out great and the kitchen smelled wonderful. Here's the recipe with my changes. Thanks, Reggie, for another good one! * Exported from MasterCook * Applesauce Raisin Batter Bread Recipe By :Michigan Apple Committee Serving Size : 16 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Cups all-purpose flour -- divided 2 Tablespoons brown sugar 1/4 Teaspoon salt 2 Teaspoons apple pie spice 1 Package active dry yeast -- (1/4 oz.) 1 1/4 Cups unsweetened applesauce 1/4 Cup honey 2 Tablespoons margarine 1 egg 1/2 Cup raisins Frosting: 1/2 Cup Confectioner's Sugar 1 Tablespoon milk 1. In large mixer bowl, combine 1 1/2 cups of the flour, sugar, salt, apple pie spice and yeast. 2. Heat applesauce, honey and margarine until very warm (120-130F). Add to flour mixture with egg, beating on low speed until combined. Beat 3 minutes longer, on medium speed, scraping bowl occasionally. Stir in remaining flour and raisins. Spread batter evenly in 9 x 5 x 3" loaf pan sprayed with no-stick cooking spray. Cover loosely with waxed paper and let rise about 1 hour or until double in bulk. Carefully remove paper. 3. Bake in 350F. oven about 40 minutes or until golden brown. Cool 10 minutes before removing from pan. Cool completely on wire rack. Frost with mixture of confectioners sugar and milk. Yield: 1 loaf, 16 slices. Per Serving, 1 slice: 160 Calories, 1 g fiber, 2 g fat, 57 mg sodium. Michigan Apple Committee >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ash-e Jow (Barley Soup) Iran Recipe By :Walter Brown Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup Barley 1/2 Cup Dried Lentils -- Green Or Red 6 Cups water 2 Medium onions -- diced 1 Tablespoon olive oil -- or sunflower 1 Tablespoon Dried Mint Flakes -- or parsley 1/2 Teaspoon Saffron -- *Note 1/2 Teaspoon ground black pepper *NOTE: Original recipe used 1 tsp turmeric 1) Put everything into a pot and then bring to a gentle boil. 2) Simmer for 1 1/4 hours, stirring occasionally. 3) Serve with bread and salad. Makes 8 cups. ** Variations ** Fry the onions, in the oil, before putting them in the pot. Add 1 cup of cooked chick peas or red kidney beans, a few minutes before serving. Contributed by: Walter Brown August, 1994 Taste tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was very, very good...quick to put together. Cal 144.5 Fat 2.4g Carb 25.4g Fib 8.2g Pro 6.6g Sod 147mg CFF 14.3% * Exported from MasterCook * Baked Chicken With Pomegranate Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large lemon 2 sprigs fresh rosemary 5 lb natural whole chicken 2 cup Knudsen Pomegranate Juice (unsweetened) 1 tablespoon Whole Foods Dijon Mustard 1/2 tsp fresh garlic -- minced 2 tablespoon arrowroot -- plus 1 teaspoon arrowroot -- (or cornstarch) 1/4 teaspoon freshly ground black pepper 1 pomegranates Preheat oven to 375 degrees. Poke holes in the lemon and place whole, along with the rosemary, inside chicken. Tie chicken legs together and place in roasting pan. Combine juice, mustard, garlic and arrowroot; pour over chicken; sprinkle with black pepper. Bake 20 minutes, baste, bake 20 more minutes, baste again. Add pomegranate seeds. Reduce heat to 350 degrees. Bake another hour, basting every 20 minutes. Pour off sauce and let chicken rest 15 minutes under a "foil tent." Skim fat off sauce. Carve chicken and serve with sauce. Note:This chicken comes out with a beautiful dark skin and the sauce has a wonderful tartness. This dish takes almost 1 1/2 hours to bake, but the preparation is very simple. Delicious served with rice. Nutritional information per serving (3 oz.): 170 calories, 17 g protein, 8 g fat (2 g sat), 7 g carbohydrates, 53 mg cholesterol, 70 mg sodium Exchanges: 2 1/2 lean meats, 1/3 fruit http://www.wholefoods.com MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Banana Ice Cream #2 Recipe By :Prevention's Healthy Cook Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large frozen bananas -- sliced 2 tablespoons sugar 1 1/2 cups skim milk 1/2 teaspoon cinnamon 1/2 teaspoon vanilla 1 pinch ground nutmeg In a food processor or blender, combine the bananas, sugar and 1/2 cup of the milk. Puree until smooth. Add cinnamon, vanilla and remaining 1 cup milk. Puree until smooth. Transfer mixture to a metal container. Cover and freeze for 4 hours or overnight. Remove from the freezer and break up the mixture with a knife. Process briefly in a food processor or blender. Return to the container, cover and freeze for at least 30 minutes before serving. Sprinkle with nutmeg and serve. Makes 4 servings. Per serving: 111 cals, 0.4 g fat (3%cff). VARIATION _Berry-Banana Ice Cream_ Add 1 cup frozen blueberries, strawberries or raspberries along with the bananas. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Barley Beef Celeriac And Cabbage Soup Recipe By :Hanneman (1997 Nov) Riverside Serving Size : 2 Preparation Time :0:45 Categories : Eat-Lf Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups water 1/4 cup barley 1 large garlic clove -- sliced 1 carrot 1 slice celeriac 3 teaspoons mushroom bouillon base 1/2 teaspoon dried thyme ***SAUTE*** 1 teaspoon peanut oil 1 cup shredded cabbage -- loosely packed leek or green onions -- to taste pepper 1/4 cup button mushrooms -- optional 3 ounces sirloin steak, trimmed -- leftover ***ADDITIONS*** 1 teaspoon sherry 2 tablespoons chopped fresh cilantro -- or parsley 1/2 cup cooked black beans -- drained and rinsed maggi -- to serve Heat water, barley and garlic in a medium sauce pan. Bring to a boil. Meanwhile, coarsely chop equal amounts of carrot and pared celery root. Add the vegetables, bouillon base, and thyme to the soup pot; reduce heat, and simmer for about 15 mins. Do not cook all the starch from the barley. Heat the peanut oil in a skillet and stir fry the thinly shredded cabbage and thinly sliced leek (or scallions). Pepper generously. Add 2 to 3 ounces of leftover beef or pork, diced into 1/2" or smaller pieces and mushrooms; heat through then keep warm. Increase the temperature under the soup pot and add the sherry. When the alcohol has evaporated, add the cilantro (or a mix of parsley and cilantro), black beans, and the contents of the skillet. Turn off the heat; stir to combine. Serve in wide pasta bowls to show off the colors. Offer Maggi or other seasoning sauce. Serves 4 appetizers or 2 entrees. HALF : 300 cals, 6.3 g fat, 18.3% - - - - - - - - - - - - - - - - - - - NOTES : We had this soup for lunch made with leftovers from a restaurant meal. Very colorful and satisfying. What would we do without our bouillon bases? So fast and convenient... * Exported from MasterCook * Barley Pancakes With Banana Recipe By :Prevention's Book of Home Remedies and Super-Healing Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/3 cup Whole-Wheat Flour -- pastry 1 1/2 Tsp Baking Powder 3/4 cup Barley -- cooked 1/2 cup Skim Milk 1/4 cup Mashed Bananas 2 Egg Whites 2 Tbsp Maple Syrup 1 Tsp Oil In a medium bowl sift together the flour and baking powder. Stir together the flour and baking powder. Stir in the barley. In a small bowl whisk together the milk, banana, egg whites and maple syrup. Pour the milk mixture into flour. Combine quickly; don't over-mix. Heat a well-seasoned cast-iron skillet or non-stick frying pan over medium-high heat. Add half the oil. spoon in 1/4 C of the batter for each pancake. Cook until bubbles form on top of each. Then flip and cook the other side. Repeat with remaining oil and batter. Serve immediately. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 321.9g Fat 2.8g Carb 65.2g Fib 11.1g Pro 12.7g Sod 186mg CFF 7.5% * Exported from MasterCook * Bittersweet Chocolate Pudding Recipe By :Cooking Light - November/December 1997 Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 1/2 Cups skim milk -- divided 1 Cup Dutch process cocoa -- or unsweetened cocoa 3 Tbsp cornstarch 1/4 Tsp salt 1 Cup sugar 1 Lg egg -- lightly beaten 1 Lg egg yolk -- lightly beaten 2 Oz bittersweet chocolate -- coarsely chopped 1 Tbsp vanilla Combine 1 cup milk, cocoa, cornstarch and salt in a large bowl; stir well with a whisk. Set aside. Cool 2 1/2 cups milk in a large, heavy saucepan over medium-high heat to 180 F or until tiny bubbles form around edge (do not boil). Remove from heat; stir in sugar with a whisk until sugar dissolves. Add cocoa mixture to pan, stirring until blended. Bring to a boil over medium heat, cook 2 minutes, stirring constantly. Combine egg and egg yolk in a bowl, stirring well with a whisk. Gradually add milk mixture to egg mixture, stirring constantly. Return mixture to pan. Cook over medium heat until thick (about 2 minutes); stir constantly. Remove from heat. Stir in chocolate and vanilla; stir until chocolate melts. Serve warm or chilled. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : per serving: cals - 249 - 18%ff fat - 5.1g * Exported from MasterCook * Black Bean And Pumpkin Pepper Stew Recipe By :Hanneman November 1997 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound red kuri pumpkin -- cooked 1 small white onion -- chopped -- (one-third cup) 2 green onions -- chopped 1 clove garlic -- minced 1 teaspoon vegetable oil 1/4 cup chopped red bell pepper 1 1/2 cups shredded cabbage 1/4 cup diced roasted jalapeno peppers 1 cup vegetable broth -- from base 1 teaspoon ground ancho chilies -- mixed with 1/4 teaspoon olive oil cocoa powder cinnamon cayenne cumin black pepper oregano 1 cup cooked black beans -- drained and rinsed 1 tablespoon chipotle pepper with adobo sauce -- minced 1 tablespoon soft bread crumbs -- mixed with 1 teaspoon fresh lime juice -- as thickener 2 tablespoons chopped fresh cilantro 3 cups cooked white rice 2 cups fruit salsa Cook wedges of squash until crisp tender (around 5 mins Microwave on High). Let stand to cool and cook a little more. Pare, and cut into 1-inch chunks. In a wok or large sauce pan, soften the onions with garlic in the oil over medium heat (5 to 7 mins). Add red pepper, cabbage, and jalapenos and saute until crisp tender (4 to 5 mins). Add the broth and ancho paste (chili powder and oil). Add pinches of cocoa powder, cinnamon, cayenne, cumin, black pepper, and oregano; simmer 2 mins and adjust to taste. Add the beans and the squash and simmer; adding water as needed to maintain a thin gravy. Add the chipotle. Stir in the moistened bread crumbs and cook until noticeably thickener. Then add the fresh cilantro and heat through. Serve on cooked white rice. PER SERVING: 387 cals, 3.7 g fat (8.5% cff) Approx PER SERVING: 479 cals, 3.8 g fat (6.9% cff) with a fruit relish. VARY: Use a bottle chipotle sauce like Troy's instead of canned chipotle adobo. >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : This was very good. I diced some apple and melon, squirted lime juice and sweetened with about 1 teaspoon peanut butter (Simply Jiff or whatever they call it.) Rice was steamed with a piece of lemon peel and flatleaf parsley. I added Tone's Perc to the vegetable broth made from Better than Bouillon base -- celery salt would be good too. * Exported from MasterCook * Black Beans And Dirty Rice Soup, Bunny's Recipe By :Laurie Bell Serving Size : 8 Preparation Time :0:20 Categories : Eat-Lf Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup lean ham -- cubed 1 cup lowfat chicken broth 1 lg onion -- chopped 3 stalks celery -- chopped 2 lg carrots -- chopped 8 cup vegetable broth 1/4 tsp cumin -- more to taste 1/4 tsp coriander -- more to taste 1/2 tsp hot pepper sauce -- more to taste 1/2 cup vegetable juice cocktail 1/4 cup lime juice -- or lemon juice 1/3 cup wild rice 2/3 cup long-grain brown rice Saute the veggies in the cup chicken broth til soft in a pressure cooker. Toss all remaining ingredients in the pot stir lock lid in place bring up to high pressure level out and cook for 12 min. Release pressure an let sit closed for 5 min.. >From: Laurie Bell - - - - - - - - - - - - - - - - - - - NOTES : Add the lime juice after cooking. 5g fat per serving * Exported from MasterCook * Blackberry And Cornmeal Cobbler With Lemon Shortcake Recipe By :The Inn at Blackberry Farm Serving Size : 12 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups fresh blackberries 1 1/2 cups granulated sugar 1/2 cup brown sugar 1 1/2 teaspoons lemon zest -- chopped fine 1 teaspoon cinnamon 1 teaspoon nutmeg 1 1/2 tablespoons cornstarch 1 tablespoon dark rum 2 1/2 ounces butter 3/4 cup confectioner's sugar 3 eggs 1 cup buttermilk 3/4 cup masa harina -- (corn flour) 1/2 cup cornmeal 1 1/2 teaspoons baking powder 1/2 teaspoon baking soda 1/4 teaspoon ground cloves 3/4 cup granulated sugar Lemon Shortcake, see recipe Toss blackberries with sugar, brown sugar, lemon zest, cinnamon, nutmeg, cornstarch and rum. Place in lightly greased 11x17 pan. For cobbler topping, cream butter and confectioner's sugar. Add eggs and cream until well aerated. Combine flour, masa harina, cornmeal, baking powder, baking soda and cloves. Add the dry ingredients to the butter mixture, alternating with buttermilk. Pipe batter onto blackberries in a trellis pattern, using straight-up tip. Bake in a 350 degree oven until crust is browned and fruit is bubbling, about 30 - 35 minutes. Serve with Lemon Shortcake (see recipe). >From: LBotsko@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Braised Celery #2 Recipe By :Good Housekeeping, Dec 1997 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Turkey Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Bunch Celery 2 Tsp I Can't Believe It's Not Butter - Light -- *Note 2 Slices Lf Turkey Bacon - Armour -- **Note 1 Sm Onion -- Finely Chopped 2 Sm Carrot -- Finely Chop, ***Note 1 Clove Garlic -- Minced 1 Tbsp Tomato Paste 1/2 cup Nonfat Veg Chicken Broth, Low Sod -- ****Note *NOTE: Original recipe used 1 Tbsp margarine or butter **NOTE: Original recipe used regular bacon ***NOTE: Original recipe used 1 sm carrot ****NOTE: Original recipe used regular chicken broth Trim ends of celery stalks. With paring knife or vegetable peeler, remove tough strings from stalks. Cut stalks crosswise into thirds. In 12" skillet, melt margarine or butter with bacon over med heat. Stir in onion and carrot, and cook 8 min or until vegetables are tender. Stir in garlic and cook 30 seconds. Add tomato paste and cook, stirring, 1 min longer. Stir in chicken broth and 1/2 C water; heat to boiling. Stir in celery, spooning vegetable mixture over celery; heat to boiling. Reduce heat to low; cover and simmer 40 - 45 min, until celery is very tender and most of liquid has evaporated. Transfer to bowl; cover and refrigerate up to 1 day. To complete, return celery mixture to skillet and cook over med heat until heated through, about 10 min. Makes 6 side dishes >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was part of dinner last nite and it was incredible. I don't like celery very much but I sure did like this. This richly flavored dish will convert even skeptics into celery fans. Cal 38.5 Fat 1.5g Carb 4.3g Fib 1.3g Pro 3.5g Sod 207mg CFF 30.1% * Exported from MasterCook * Brownies #8 Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup flour 1/2 cup Dutch process cocoa 1/2 teaspoon baking powder 1/2 cup sugar 1/2 cup light brown sugar 2 tablespoons canola oil 4 tablespoons prune puree 4 large egg whites 2 teaspoons vanilla Preheat oven to 350. Spray 8" square baking pan with cooking spray. In small bowl combine flour, cocoa and baking powder. In medium bowl stir together sugar, brown sugar, oil and prune puree. Add egg whites and vanilla. Gradually stir in cocoa mixture until blended. Pour into prepared pan and bake 15 to 20 minutes or until brownies begin to pull away from sides of pan. Sprinkle with confectioner's sugar. 12 Servings. Calories: 121;Fat: 3 grams. >From: Lee Theis - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Butter Buds Substitution Chart Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** Butter or Butter Buds Butter Buds Mix Butter Buds Margarine Mix (Dry) (Liquefied) Sprinkles 1 tablespoon 1 teaspoon 1 tablespoon 3/4 teaspoon 2 tablespoons 2 teaspoons 2 tablespoons 1 1/2 teaspoons 1/4 cup 4 teaspoons 1/4 cup 1 tablespoon (1/2 stick) (1/2 env) 1/2 cup 8 teaspoons 1/2 cup 2 tablespoons (1 stick) (1 env) 1 cup 2 env 1 cup 1/4 cup (2 sticks) For most cooking purposes, butter, margarine, and oil can be replaced with an equivalent amount of Butter Buds. For best results with baked goods, experiment by substituting 25 to 100 percent of the fat in a recipe with and equivalent amount of Butter Buds (see chart). Cakes and cookies work best with 25 to 50 percent substitution, while most quick breads can use 100 percent substitution. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Buttermilk Biscuits #2 (Bisquito Bites) Recipe By :Looneyspoons, J&G Podleski Serving Size : 14 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cup flour 1/2 cup whole-wheat flour 1 tablespoon sugar 1 1/2 teaspoon baking powder 1 teaspoon baking soda 1/4 teaspoon salt 1 cup mashed potatoes 1 cup buttermilk 3 tablespoon butter or margarine -- melted Yield: 14 biscuits 1. In large bowl, mix together first 6 ingredients and set aside. 2. In med bowl, whisk together potatoes, buttermilk, and melted butter. A 3. Knead for 1 min on lightly floured surface, adding more flour as needed 4. Transfer biscuits to sprayed baking sheet and bake at 425F for 13-15 minutes ~~~ Per biscuit: 106 calories, 2.8g fat (23%CFF) 148mg sodium, 7mg cholesterol >From: Cathleen - - - - - - - - - - - - - - - - - - - NOTES : I make these quite often and double the recipe, working with only one half of the dough at a time so it doesn't get tough. They're so good you don't need butter or anything on them. * Exported from MasterCook * Cacciatore, Quick Recipe By :Chatelaine June 97 - "5-Star" Serving Size : 4 Preparation Time :0:55 Categories : Chicken Eat-Lf Mailing List Italian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cup mushrooms -- thickly sliced -- (500g) 28 oz tomatoes -- undrained 1/4 cup dry red wine -- or 1 tsp red wine vinegar 4 skinless chicken breast 1 green pepper 1. In large saucepan over med, combine half mushrooms, tomatoes with juice, and wine. Bring to boil, stirring often. 2. Meanwhile, remove skin and fat from chicken and submerge chicken, bone side up in sauce. Cover, reduce heat, and simmer 30 mins. 3. Meanwhile, seed and chop green peppers. Turn chicken and stir in remaining mushrooms and peppers. Continue simmering, uncovered, and stir occasionally until chicken is springy to touch (10 mins). 4. Remove chicken and vegetables. If sauce is not thick enough, increase heat and boil, uncovered. Then pour over chicken and vegetables, served over pasta or rice. Per serving: 238 calories, 2.3g fat (9% CFF) 117mg calcium, 4.5 mg iron exc. vitC >From: Cathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * California Seafood Stew Recipe By :Cooking Light 1991 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup onion -- chopped 1/2 cup sweet red peppers -- chopped 1 clove garlic -- minced 14 1/2 ounces no salt added whole tomatoes -- undrained and chopped 8 ounces no salt added tomato sauce 1/4 cup Burgundy 1/4 cup oregano -- chopped 2 tablespoons parsley -- chopped 1 teaspoon Worcestershire sauce 1/4 teaspoon crushed red pepper 1/2 pound bay scallops 1/2 pound medium shrimp -- peeled and deveined 10 ounces baby clams -- drained Coat Dutch oven with cooking spray; place over med-high heat until hot. Add chopped onion, sweet red pepper, and minced garlic; saute until tender. Add tomato, tomato sauce, and Burgundy, stirring well to combine. Add oregano and next 3 ingredients; stir well. Bring vegetable mixture to a boil over medium heat; cover, reduce heat, and simmer 20 minutes. Add scallops, shrimp, and clams to vegetable mixture; bring to a boil. Reduce heat, and simmer 7-8 minutes or until scallops and shrimp are done. Ladle into individual bowls. >From: Vickie - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Candied Butternut Squash Recipe By :BH&G, 11/97 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Med Butternut Squash -- (Abt 4 1/2 Lb Total) 1/3 cup Packed Brown Sugar 2 Tbsp Molasses 2 Tbsp I Can't Believe It's Not Butter - Light -- *Note, Softened 1 Tsp Finely Shredded Orange Peel -- **Note 1/2 Tsp Ground Cinnamon 1/4 Tsp Ground Cloves Brown Sugar -- Optional Ground Cloves -- Optional Orange Peel Curls -- Optional Any winter squash can be used with this recipe, but you'll love the satiny texture of this butternut squash. *NOTE: Original recipe used butter or margarine **NOTE: I didn't have any oranges around so I used a lemon peel Scrub squash; halve lengthwise and remove seeds. Place halves, cut side up, in a large roasting pan. In a mixing bowl combine sugar, molasses, margarine or butter, orange peel, cinnamon and cloves. Spoon mixture into squash halves. Bake, covered, in a 350F oven for 40 min. Stir sugar mixture; uncover and bake 15 min more or till squash is tender. Sprinkle with additional brown sugar and ground cloves, and garnish with orange peel curls, if desired. Makes 6 side-dish servings Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was absolutely wonderful!! Cal 210.2 Fat 2g Carb 50.3g Fib 0.1g Pro 2.9g Sod 49mg CFF 7.8% * Exported from MasterCook * Caramel Apples And Carrots Recipe By :Michigan Apple Committee Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Cups Sliced Peeled Apples 1 1/2 Cups peeled baby carrots 1/2 Cup water 1/8 Teaspoon salt 2 Teaspoons margarine 1/2 Cup firmly packed brown sugar 1/2 Teaspoon cinnamon 1/3 Cup dried tart cherries 1. Place Michigan Apples, carrots, water and salt in 3-quart saucepan. Cover and cook over medium heat until water starts to boil. Reduce heat and simmer 3 minutes. Drain. 2. Add remaining ingredients, tossing gently until combined. Cook over medium heat 3 minutes longer or until sugar is dissolved and apples are glazed. Serve hot with turkey or pork. Yield: 6 servings. Per serving, 1/2 cup: 170 Calories, 2 g Fat, 39 g Carbs, 80 mg Sodium, 2 g Fiber. Suggested Michigan Apple varieties to use: Empire, Gala, Ginger Gold, Golden Delicious, Ida Red, Jonagold, Jonathan, McIntosh, Paula Red, or Rome. Variation: Substitute 1 can (21 oz.) sliced Michigan Apples, drained for fresh apples. Add apples at same time as sugar. Michigan Apple Committee >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : (Low Fat, No Cholesterol, Low Sodium) * Exported from MasterCook * Carrot And Cabbage Vegetable Sauce Recipe By :Hanneman (Nov97) Serving Size : 2 Preparation Time :0:10 Categories : Eat-Lf Mailing List Sauces & Gravies Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon diet margarine 1 carrot -- diagonally sliced 1 celery ribs -- diagonally sliced 2 scallions -- diagonally sliced 2 tablespoons vegetable broth 1 cup shredded cabbage (savoy- bok choy- nappa) 4 ounces snow peas ***SAUCE*** 1/2 cup vegetable broth 1 tablespoon teriyaki sauce -- or Gourmet Sauce 1 teaspoon cornstarch water as needed Heat wok with the diet margarine and quickly add the carrot, celery, and onion. Stir fry about 2 mins; add 2 tablespoons broth, cover; reduce heat and steam 2 mins. Remove lid; add cabbage and peapods; water if needed, cover and steam for about 2 minutes. Mix the broth with the bottled sauce and the cornstarch. Add to the wok and make a sauce, adding water as needed. Serve at once. PER SERVING: 129 cals, 2.6 g fat, 16.9% Serve with rice or noodle. VARIATION: add 4 ounces cooked teriyaki chicken filet, shredded or minced. PER SERVING: 199 cals, 3.5 g fat, 15.4% contact: phannema@wizard.ucr.edu PANTRY: Yasida Gourmet Sauce or Sagawa Teriyaki Sauce. I Can't Believe It's Not Butter, Light. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot Cake With Cream Cheese Frosting #2 Recipe By :Cooking Light 90 (recipelu kirkland@gj.net) Serving Size : 16 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups flour 1 tsp baking powder 1 tsp baking soda 1/2 tsp salt 2 tsp ground cinnamon 1 can unsweetened crushed pineapple -- undrained (8 oz) 2 whole eggs 3/4 cup sugar -- plus 2 tablespoon sugar 1/4 cup vegetable oil 3/4 cup buttermilk 2 tsp vanilla extract 2 cups shredded carrots -- single baking spray 1 package lowfat cream cheese -- (8 oz) 1. In medium bowl, stir together first 5 ingredients. Set aside. 2. Drain pineapple, reserving 1 tbsp plus 2 tsp of juice. Set pineapple and juice aside. 3. In large bowl, beat eggs at high speed until light and fluffy (about 5 mins). Beat in sugar, oil, buttermilk, and vanilla. Gently add flour mixture, pineapple, and carrot. 4. Pour batter into 13x9x2-inch baking pan sprayed with baking spray. Bake at 350F for 35 mins or until wooden pick inserted in centre comes clean. Cool completely in pan. 5. In small bowl, beat cream cheese and reserved pineapple juice at high speed of mixer until light and fluffy. Spread over cooled cake, and cut. >From: Cathleen - - - - - - - - - - - - - - - - - - - NOTES : The icing here is mediocre, but if you don't mind a few extra calories, try adding a bit of icing sugar to it to give it a bit of sweetness. The way it is here, I find it tastes like.... plain old cream cheese. * Exported from MasterCook * Cassoulet Gratin Recipe By :Cooking Light Magazine, July 1997, page 120 Serving Size : 9 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Legumes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 Ounces dried Great Northern beans 1 Medium onion -- peeled 1 whole clove 8 Cups water 1 Teaspoon salt 2 garlic cloves -- peeled 1 bay leaf 1 Tablespoon olive oil 1 1/2 Cups chopped onion 4 garlic cloves -- minced 1/4 Teaspoon sugar 6 Cups chopped seeded peeled tomato 2 Teaspoons chopped fresh thyme --or 1/2 teaspoon dried thyme 1/2 Teaspoon pepper 1/4 Cup thinly sliced fresh basil --or 1 tablespoon dried basil nonstick cooking spray 1/2 Cup fresh bread crumbs 1/2 Cup finely grated Parmesan cheese 1. Sort and wash beans; place in a large Dutch oven. Cover with water to 2 inches above beans. Bring to a boil, and cook 2 minutes. Remove from heat; cover and let stand 1 hour. Drain beans, and set aside. Wipe pan dry with a paper towel. Return beans to pan. 2. Stud onion with whole clove. Add clove-studded onion, 8 cups water salt, 2 garlic cloves, and bay leaf to beans. Bring to a boil; reduce heat, and simmer 45 minutes or until beans are tender. Drain beans in a colander over a bowl; reserving 2 cups cooking liquid. Discard onion, garlic, and bay leaf. 3. Preheat oven to 425F. 4. Heat oil in pan over medium-high heat. Add chopped onion; saute 5 minutes. Add minced garlic and sugar; saute 30 seconds. Reduce heat to medium. Add tomato; cook, uncovered, 10 minutes, stirring frequently. Stir in beans, 2 cups reserved cooking liquid, thyme, and pepper; simmer, uncovered, 20 minutes or until bean mixture is thick, stirring occasionally. Stir in basil. 5. Spoon bean mixture into a 3-quart baking dish coated with cooking spray. Combine bread crumbs and Parmesan cheese; sprinkle over top. Bake at 425 oF for 20 minutes or until browned. Yield: 9 servings (serving size: 1 cup). CALORIES 254 (15 % from fat); FAT 4.3 g (sat 1.5 g, mono 1.7 g, poly 0.6 g); PROTEIN 14.9 g; CARB 41.4 g; FIBER 7.3 g; CHOL 4 mg; IRON 3.5 mg; SODIUM 263 mg; CALCIUM 181 g. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chana Dal (Curried Chick-peas) Recipe By :Time Life Foods of the World (1969;75) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Indian Legumes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup chana dal -- (dried chick-peas or garbanzos) 1 teaspoon tea leaves 1 teaspoon salt 5 cups water -- plus 1 tablespoon water 1 1/2 tablespoons ghee (clarified butter) -- may be doubled 1/2 teaspoon cumin seed 1/4 cup finely chopped onion 1 tablespoon fresh ginger root, scraped -- finely chopped 1/2 teaspoon turmeric 1/2 teaspoon ground cumin 1/2 teaspoon ground coriander 1/2 teaspoon garam masala 1/4 teaspoon ground red pepper -- hot 1 tablespoon fresh coriander leaves -- finely chopped cooked rice In a large sieve or colander, wash the chick-peas under cold running water until the draining water runs clear. Drop the chick-peas into a large bowl or pan, pour in enough water to cover them by at least 2 inches, and let them soak at room temperature uncovered for 12 hours or overnight. Drain the chick-peas in a large sieve or colander, place them in a heavy 3- to 4-quart saucepan, and add the tea leaves, salt and 4 cups of the water. Bring to a boil over high heat, partially cover the pan, reduce the heat to low, and simmer for 1 hour. In a separate 3- to 4-quart saucepan, heat the ghee over high heat until a drop of water flicked into it splutters instantly. Add the cumin seeds and stir for 30 seconds, then add the onions and ginger. Lower the heat to moderate and, stirring constantly, fry the mixture for 7 to 8 minutes, until the onions are soft and golden brown. Watch carefully for any sign of burning and regulate the heat accordingly. Stir in the turmeric, cumin, ground coriander, garam masala, red pepper and 1 tablespoon of water, and fry for 1 minute. Then add the chick-peas their cooking liquid and the remaining 1 cup of water. Stirring constantly bring to a boil over high heat, cover the pan tightly, reduce the heat to low, and simmer for about 25 minutes, or until the chick-peas are tender but still intact. Taste for seasoning, ladle the entire contents of the pan into a heated bowl. Sprinkle with the fresh coriander and serve at once. Serves 4 to 6; one of many dishes. Serve with rice. PER SIXTH: 156.6 cals, 5.5 g fat (30.8% cff); with rice 289 cals, 5.8 g fat, 18.1% CREDITS (1969) Time-Life Books, New York: Foods of the World (Series) Recipes: The Cooking of India (Reprinted 1975). kitpatH's bookshelf. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cheese And Apple Hash Browns Recipe By :SUNSET'S QUICK, LIGHT, AND HEALTHY Serving Size : 6 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Lg Golden Delicious Apples -- (Abt 1 Lb), Peel, Core, Finely Chop 1 Tbsp Lemon Juice 2 Tsp Butter Or Margarine 2 Lg Russet Potatoes -- (Abt 1 Lb), Peel, Cut In 1/4" Cubes 1 Med Onion -- Chopped 1 Med Red Bell Pepper -- (Abt 6 Oz), Seed, Dice 1/2 Tsp Cumin Seed 1/4 Tsp Chopped Parsley 1/2 cup Shredded Lowfat Cheddar Cheese -- Sharp Salt And Pepper -- To Taste 1. In a medium size bowl, mix apples and lemon juice. Set aside; stir occasionally. 2. Melt butter in a wide nonstick frying pan or wok over medium heat. Add potatoes, onion, and bell pepper. Stir-fry until potatoes are tinged with brown and tender when pierced (about 15 minutes). add water, 1 tablespoon at a time, if pan appears dry. 3. Stir in apples and cumin seeds; stir-fry until apples are tender to bite (about 5 minutes). Remove pan from heat and stir in parsley; then spoon potato mixture into a serving bowl. Sprinkle with cheese. Season to taste with salt and pepper. Makes 4-6 servings. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - NOTES : Cal 83.7 Fat 2.1g Carb 11.2g Fib 1.8g Pro 3.4g Sod 166mg CFF 24.5% * Exported from MasterCook * Cherry Cheesecake Recipe By :Looneyspoons, J&G Podleski Serving Size : 8 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups graham cracker crumbs 1 tbsp sugar 1 egg white 1 cup lowfat cottage cheese -- (1%) 2 cups lowfat sour cream 1/2 cup sugar 2 tbsp flour 1 egg 2 egg whites 2 tsp vanilla 19 oz cherry pie filling 1. In small bowl, blend crumbs and sugar. Add egg white and stir until well-blended. Press firmly over bottom and partway up sides of sprayed 8" springform pan. Bake at 375F 8 mins until edges feel firm and dry. Set aside. 2. In blender, process cottage cheese and sour cream 1 min until smooth. Add sugar, flour, egg, egg whites and vanilla and blend again. 3. Pour into prepared crust and bake at 300F for 1hr and 15 mins until edges are dry to touch and centre jiggles only slightly when pan is shaken. Cool completely, then cover and refrigerate for at least 5 hrs before serving. Serve with pie filling on top. Make sure to blend until smooth to avoid grainy texture! I need MUCH longer than 75 mins for it to firm up. Per slice (with cherry pie filling): 281 calories, 3.6g fat (11% CFF) 234mg sodium, 31mg cholesterol Yield: 8 big pieces! >From: Cathleen - - - - - - - - - - - - - - - - - - - NOTES : I tried this for the first time on the weekend and it was pretty good. I don't have a large blender, though, just a teeny tiny food processor, so the texture was a little grainy because I couldn't blend it adequately. But for 3.6 grams of fat for a huge piece, I think I might just go out and get a bigger food processor, no joke. * Exported from MasterCook * Chicken Parisienne Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Skinless Chicken Breasts salt and pepper -- to taste paprika -- to taste 1/2 Cup Dry White Wine -- or vermouth 1 Can Mushroom Soup 4 Oz Mushrooms, Canned -- drained 1 Cup Nonfat Sour Cream -- mixed with 1/4 Cup flour Sprinkle chicken with salt, pepper and paprika to taste. Arrange in crockpot. Mix wine, soup and mushrooms (4 oz can, drained) Add sour cream mixture. Pour over chicken. Cook on low 6-8 hours. Serve over rice or pasta. Original recipe used regular sour cream and skin on chicken...I changed it to make it lower fat. -- Reggie >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 319.3 Fat 3.7g Carb 8.3g Fib 0.6g Pro 57g Sod 417mg CFF 11.3% * Exported from MasterCook * Chicken Soup Variation Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- chicken broth carrots celery onion potato -- peeled and cubed 14 ounces canned tomatoes -- diced I don't have a real recipe for this -- it's just a variation on chicken soup that I got from another list. To your usual chicken broth with chicken, carrots, celery, onion or whatever you put in your soup, add a peeled, cubed potato and a 14 oz. can of the diced tomatoes. >From: BunnyMama@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Maybe I'm the only one who never put tomatoes in chicken soup before, but this was a new treat for me and we loved it. The potato makes it a little heartier and is a nice change from pasta. * Exported from MasterCook * Chicken Soup Variation #2 Recipe By :Irene DiGiuseppe Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- chicken broth frozen mixed vegetables frozen cheese tortellini shredded chicken I had a craving for chicken vegetable soup last week but unfortunately had no broth or chicken with bones in the freezer. :( So I started searching the pantry and threw together one very tasty soup. I started out with two cans of non-fat chicken broth, but that wasn't enough liquid, so I added 2 cups of water and some chicken bouillon granules. Threw in a bag of frozen mixed vegetables and like Sharon, didn't want just plain old pasta, so I added about 2 cups of frozen cheese tortellini. Shredded the chicken and threw that in too, along with the water it was cooked in. Yummy! - - - - - - - - - - - - - - - - - - - NOTES : Hubby even gave it a thumbs up, and he's not crazy about soup for dinner! * Exported from MasterCook * Chilled Vegetables Recipe By :Marshall Field's Tea Room Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- frozen mixed vegetables -- * -- as many large bags as needed 1 cucumber -- per bag of veggies green onions -- to taste -- including the green part 5 fresh plum tomatoes low-fat or non-fat mayonnaise salt and pepper * (not the fancy varieties, just the ordinary diced kind) Parboil the vegetables (don't let them get too cooked) Drain the vegetables well. Dice and add the cucumber, tomatoes, and green onions. Mix in the mayo to bind it together. Salt and pepper to taste. For some reason it needs a heavier hand than you'd think with the pepper Chill well. >From: Rainbow225@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Hello everyone. I'm sending a suggestion for an easy Thanksgiving vegetable. It's great because it doesn't take up stove space or time on the big day. Reggie and Jeff may find it helpful on their camping trip too. I first tasted this years ago at Marshall Fields' tearoom in Chicago and adapted it. Sorry I don't have exact ingredients. This is always requested at holiday meals.....even kids like it. * Exported from MasterCook * Chinese Vegetable Soup #2 Recipe By :McDougall Plan Serving Size : 4 Preparation Time :1:00 Categories : Eat-Lf Mailing List Oriental Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 cup Water 1 1/2 cup Mushroom liquid 1/4 cup Soy Sauce, Low Sodium 1/4 cup Sherry -- optional 3 Garlic cloves -- crushed 1 Tbsp Fresh ginger root -- grated 2 Pkg Shiitake mushrooms -- dried 1 Onion -- cut in wedges 1 Bunch Green onions -- cut in 1" pc 3 Celery -- sliced 1/2 Lb Chinese cabbage -- sliced 1/2 Lb Soba noodles -- or buckwheat Pour 2 cups hot water over the mushrooms in a bowl; soak for 15 minutes. Meanwhile, put 10 cups water in a large soup pot. Add soy sauce, sherry, ginger, and garlic. Bring to a boil. Add onion wedges. Reduce heat. Squeeze excess water from the mushrooms, reserving the liquid. Add 1 1/2 cups of this liquid to the hot broth. Chop mushrooms discarding tough stems, and add to broth. Add remaining ingredients, except for the noodles. Simmer over low heat 15 minutes, add noodles, and cook an additional 10 minutes. Serve hot. HELPFUL HINTS: This will make a meal for four people, or a first course, with other Chinese food, for eight people. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 253.6 Fat 0.7g Carb 52.4g Fib 2.7g Pro 11.3g Sod 1153mg CFF 2.4% * Exported from MasterCook * Chocolate Biscotti #2 Recipe By : Serving Size : 60 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup almonds -- whole 1 3/4 cups all-purpose flour 1/3 cup unsweetened cocoa powder 1 tablespoon instant coffee -- or espresso 1 teaspoon baking soda 1/4 teaspoon salt 1/3 cup semisweet chocolate chips 2 eggs 2 egg whites 1 cup sugar 1 teaspoon vanilla extract 1/2 teaspoon almond extract -- (optional) Position racks in upper and lower third of oven. Heat oven to 350F. Place almonds in jelly-roll pan and toast until golden. Cool nuts completely. Coarsely chop. Reduce oven temp to 300F. Line cookie sheet with parchment paper. Whisk flour, cocoa, espresso, baking soda, and salt together in bowl. Place one quarter of flour mix and choc. chips in food processor; process until very fine. Combine with remaining flour mix. Set aside. Whisk whole eggs, egg whites, sugar, vanilla, and almond extract in bowl until frothy. Stir in dry ingredients. and nuts. Mix will be thick and sticky. Spoon batter into three 12x2 1/2-inch strips, at least 2 1/2 inches apart, on prepared cookie sheet. Even edges with metal spatula. Bake 45 min. on lower rack. Cool on sheet on wire rack 10 min. Leave oven on. Transfer loaves from parchment to cutting board. Cut into 1/2-inch slices with serrated knife. Arrange cut side down on cookie sheet. Bake 12 min. per side. Cool. 60 Servings. Calories: 47; Fat: 1 gram. >From: Lee Theis - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Cake #5 Recipe By :"Looneyspoons" J&G Podleski Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup flour 1/3 cup unsweetened cocoa powder 1 1/2 teaspoons baking powder 1 teaspoon baking soda 3/4 teaspoon cinnamon 1/4 teaspoon salt 1 1/4 cups brown sugar -- packed 1 egg 2 egg whites 3 tablespoons Oil 1 teaspoon vanilla extract 1/4 teaspoon almond extract 1 cup lowfat sour cream 1/2 cup mini chocolate chips 1. In small bowl, mix together first 7 ingredients (flour to salt). 2. In med bowl, blend together sugar, eggs, and oil with mixer on med. Add vanilla, almond extract and sour cream. Beat on low until well-blended. Gradually add flour mixture, beating on med. Fold in chocolate chips. 3. Spread batter in 8"x8" pan and bake at 350F for 40-45 mins until tester comes clean. Do not overbake. Let cool in pan for 15 mins. Store at room temp. in airtight container. To cut back more on calories and fat, cut chocolate chips in half, or out. Sprinkle with a bit of icing sugar to serve. Per serving: 218 calories, 6.6g fat (26% CFF) 174mg sodium, 18mg cholesterol >From: Cathleen - - - - - - - - - - - - - - - - - - - NOTES : I make this all the time. It's moist and really satisfies any chocolate craving I might be having. * Exported from MasterCook * Chocolate Carrot Cake Recipe By :Donna Deane nov 5 1997 Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups sugar 1 1/3 cups flour 2/3 cup unsweetened cocoa (plus extra for garnish) 2 teaspoons baking powder 1 1/2 teaspoons baking soda 1/2 teaspoon cinnamon 1 teaspoon salt 1 cup seedless raisins 1/2 cup chopped walnuts 1 cup egg substitute (equivalent to 4 eggs) 8 ounces cooked pureed carrots -- (two jars baby food) 8 ounces crushed pineapple in juice 2 cups shredded carrots Nonstick cooking spray Powdered sugar Sift together sugar, flour, cocoa, baking powder, baking soda, cinnamon and salt. Sprinkle raisins and walnuts over dry ingredients. Combine egg substitute, carrot baby food, pineapple with juice and carrots in bowl. Stir until mixed. Make well in center of dry ingredients. Pour carrot mixture into center and quickly stir just until all ingredients are moistened. Pour into 13x9-inch baking pan that has been sprayed with nonstick cooking spray. Bake at 350 degrees until toothpick inserted in center comes out clean, 40 to 45 minutes. Let cool to room temperature. Sprinkle with powdered sugar and cocoa before serving. 12 servings. Each serving: 298 calories; 310 mg sodium; 0 cholesterol; 4 grams fat; 63 grams carbohydrates; 6 grams protein; 2.52 grams fiber. 12% CFF. Deane Is Director of The LA Times Test Kitchen kitpath/mcBUSTer nov 97 >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Carrot Pulp Snacking Cake Recipe By :Hanneman (1997) Riverside Serving Size : 6 Preparation Time :0:45 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package Reduced Fat Chocolate Cake Mix -- (10.1oz) -- (like SnackWell's, Devil's Food) 8 carrots -- pulp only 4 ounces applesauce, unsweetened -- with cinnamon 1 medium egg 1 cup water confectioner's sugar -- mixed with dried orange peel -- optional Heat oven to 350F. Prepare a 9x9 pan with spray and a light dusting of flour. Combine all in a bowl and beat by hand about 2 minutes. Pour into the pan. Bake 28 to 32 mins or until center is done. Cool on a rack; dust with the sugar and orange peel mixture. Serve warm or at room temperature. PER SERVING: 245.4 cals, 4.4 g fat, 15.8%, about 5g fiber. Kitpath tested. 1997 Nov. Just the right amount of sweetness for us! - - - - - - - - - - - - - - - - - - - NOTES : I used SnackWell's devils food. Used extractor to separate juice from pulp of carrots. (Had the juice with orange juice.) We liked this. * Exported from MasterCook * Chocolate Silk Cheesecake Recipe By :Cooking Light - November/December 1997 Serving Size : 16 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 Cup reduce-calorie chocolate wafer crumbs 2 Tbsp sugar 1 Tbsp stick margarine -- melted 1 Tbsp water cooking spray 3 Oz semisweet chocolate -- chopped 2 Tbsp skim milk 1 1/4 Cups sugar 3 Packages nonfat cream cheese -- (8 oz each) 1 Package lowfat cream cheese -- (8 oz) 1 Tbsp vanilla 1/4 Tsp salt 4 Lg egg whites 1/2 Cup Dutch process cocoa or unsweetened cocoa 1/2 Cup hot fudge topping 1 Cup lowfat sour cream Preheat oven to 400 F. Combine first 4 ingredients in a bowl, and toss with a fork until blended. Press crumb mixture into the bottom of a 9-inch springform pan coated with cooking spray. Bake at 400 F for 8 minutes. Cool crust on a wire rack. Increase oven temperature to 525 F. Combine semisweet chocolate and milk in a bowl; microwave at HIGH 45 seconds or until chocolate melts, stirring after 30 seconds. Cool. Combine 1 1/4 cups sugar, cheeses, vanilla and salt in a food processor and process just until smooth. Add egg whites, and process until blended. Add chocolate mixture, cocoa, fudge topping and sour cream, and process until blended. Spoon batter into prepared pan. Bake at 525 F for 7 minutes. Reduce oven temperature to 250 F and bake 25 minutes or until almost set. Cheesecake is done when the center barely moves when the pan is touched. Remove cheesecake from the oven; run a knife around outside edge, and cool to room temperature. Cover and chill at least 8 hours. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per serving: cals - 261 - 30%ff fat - 8.6g * Exported from MasterCook * Chocolate Souffles With White Chocolate Rum Sauce Recipe By :Cooking Light - November/December 1997 Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- butter-flavor cooking spray 2 Tbsp sugar 1 1/2 Cups skim milk 3/4 Cup sugar 2/3 Cup Dutch process cocoa -- or unsweetened cocoa 3 Tbsp all-purpose flour 1/4 Tsp salt 1 Oz semisweet chocolate 3 Lg egg yolks 5 Lg egg whites 1/4 Tsp cream of tartar 1/3 Cup sugar 1 3 Oz Bar premium white chocolate -- chopped 2 Tbsp skim milk 1 Tbsp white rum Preheat oven to 400 F. Coat 8 (6-ounce) ramekins with cooking spray; sprinkle with 2 tbsp sugar. Place on a baking sheet; set aside. Combine 1 1/2 cups milk, 3/4 cup sugar, cocoa, flour, and salt in a large saucepan; cook 5 minutes over medium-high heat, stirring constantly with a whisk until mixture thickens and comes to a boil. Cook and additional 30 seconds, stirring constantly. Remove from heat; add semisweet chocolate, stirring until melted. Gradually add chocolate mixture to egg yolks, stirring well. Return mixture to pan. Cook 2 minutes over medium heat, stirring constantly. Spoon mixture into a large bowl; cool to room temperature, stirring constantly. Beat egg whites and cream of tartar at high speed of a mixer until foamy. Add 1/3 cup sugar, 1 tbsp at a time, beating until stiff peaks form. Gently fold one-fourth of egg white mixture into chocolate mixture; gently fold in remaining egg white mixture. Spoon batter evenly into prepared ramekins. Bake souffles at 400 F for 20 minutes or until puffy and set. Combine white chocolate and 2 tbsp milk in a small saucepan; cook over low heat until chocolate melts. Remove from heat; stir in rum. Cut into each souffle with a spoon; pour 1 tbsp sauce over each souffle. Serve immediately. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per serving: cals - 289 - 24%ff fat - 7.8g * Exported from MasterCook * Christmas Lima Beans Recipe By :Gourmet Food Store http://www.sendit.com 1996 Serving Size : 1 Preparation Time :1:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** NONE ***** CHRISTMAS LIMA BEANS (Phaseolus Limensis) are typically plumper than the Giant Lima. This bean has a maroon, batik-type pattern over a creamy white background. The bean's chestnut flavor combined with its festive coloring are the reasons for the name Christmas lima. * The Christmas lima can be used in traditional succotash, a mixture of sweet corn and beans. Good with soups and as an ingredient in warm salads. * One cup of dried yields three cups cooked. 1:3 * Soak overnight or - bring to a boil for three minutes; cover and soak for 2-3 hours. * Cook for 1 hour. ! This bean produces quite a bit of foam, cook partially covered. beans.mcf at kitpath >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : My sources say that the limas foam alot when cooking. They should taste somewhat like chestnuts. That suggests using some for salads with red onion, garlic, balsamic dressing. Or with rice: a creamy risotto perhaps with a little chopped pistachio and sun dried tomatoes. * Exported from MasterCook * Christmas Limas, Provence Style Casserole Recipe By :Zursun ltd., Snake River Plain, Idaho 1996 Serving Size : 4 Preparation Time :6:00 Categories : Casseroles Eat-Lf Mailing List Legumes Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups lima beans -- see pantry 1/4 cup extra virgin olive oil -- may be doubled -- 2 slices bacon in 1/4 inch dice -- optional 2 medium onions -- quartered 1 clove garlic -- smashed 2 tomatoes -- peeled and quartered 1 beef bouillon cubes -- dissolved in 1 cup water freshly ground black pepper -- to taste salt -- optional chopped fresh parsley -- optional garnish *CHRISTMAS LIMA BEANS-Large with brown and cream colored markings. Popular in the early 1900's. With a chestnut-like flavor they are superb for casseroles and salads. (R) CASSOULETS U.S.A. Prepare Beans: Rinse and pick over beans. Pour boiling water over beans to cover by 2 inches, cover and leave for 1 hour, then drain and rinse. Prepare Casserole: In a 2 quart casserole place all ingredients except garnish, mix well, adjust seasoning (pepper and salt, if desired), cover and bake in a 300 degree oven until beans are the desired degree of tenderness (about 4 hrs). Uncover, garnish with parsley (or green onions). Serve piping hot. With 2 ounces of bacon, PER SERVING: 530 cals, 21.4 g fat, 35.6%; without bacon PER SERVING: 449 cals, 14.4 g fat, 28.1% tips - Gourmet Food Store warns that these beans produce a lot of foam. -Beans.mcf at kitpatH >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cinnamon Apples With Dumplings Recipe By :Michigan Apple Committee Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup all-purpose flour 6 Tablespoons sugar -- divided 1/4 Teaspoon salt 1 Teaspoon baking powder 2 Tablespoons margarine 1 Tablespoon flour 1 Cup Apple Juice -- or Cider 1 tablespoon Cinnamon Candies 2 1/2 Cups Sliced Peeled Apples -- or 20 oz Apple slices, drained 1/4 Cup skim milk 1. Combine the 1/2 cup flour, 4 tablespoons sugar, salt and baking powder. With pastry blender, cut in margarine until mixture resembles coarse crumbs; set aside. 2. In 2-quart saucepan, combine the remaining 2 tablespoons sugar and the 1 tablespoon flour. Add Apple Juice, stirring until smooth. Mix in cinnamon candies and Apples. Cook over medium heat, stirring frequently, until mixture starts to boil. 3. Stir milk into flour-margarine mixture, mixing until smooth. Drop dough 1/4 at a time over boiling Apples. Cover pan and cook over low heat about 10 minutes or until dumplings are cooked. Cool slightly before serving with whipped topping or cream, if desired. Yield: 4 servings. Per Serving, 1/2 cup Apples, 1 dumpling: 280 calories, 2 g fiber, 6 g fat, 298 mg sodium. Suggested Michigan Apple varieties to use: Empire, Gala, Jonagold, Golden Delicious, Ida Red, Jonathan, McIntosh, or Rome. Michigan Apple Committee >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cocoa Spice Cake Recipe By :Graham Kerr's Kitchen and LLIHI Serving Size : 12 Preparation Time :1:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetable cooking spray (one 9-inch round cake pan) ***DRY INGREDIENTS*** 6 tablespoons unsweetened cocoa 1 cup cake flour 1 cup whole wheat pastry flour 3/4 cup granulated sugar 3/4 teaspoon baking soda 1/2 teaspoon baking powder 1/2 teaspoon ground cinnamon 1/2 teaspoon ground nutmeg ***WET INGREDIENTS*** 1/2 cup liquid egg substitute 2 1/2 tablespoons canola oil 1/2 cup strained prunes (baby food) 1/2 cup strained pears (baby food) 1 tablespoon fresh lemon juice Preheat oven to 350F (180C). Spray a 9-inch (27cm) round cake pan with vegetable oil cooking spray. In a large bowl, combine the DRY ingredients, whisking until completely mixed. In a medium bowl, combine the WET ingredients, including the lemon juice. Stir the WET into the DRY. Spoon into the prepared baking pan and bake for 30 minutes. Remove from the oven and place on a rack to cool for 15 minutes, then turn out of the pan. Sprinkle with powdered sugar. Serves 12. PER SERVING: 169 cals, 3.5 g fat (18.6%cff); 0 mg cholesterol, 90 mg sodium, DIABETIC EXCHANGES: 2 bread, 1/2 fat. CREDITS: Graham Kerr's Kitchen. A Heart Healthy Food sponsored by the Loma Linda International HJeart Institute. Eat-lf mailing list Nov97 (kitpatH). >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : Spicy chocolate snacking cake. Serves 12 - but 8 is more realistic. Baked in a round cake pan. * Exported from MasterCook * Corn And Tomato Polenta Recipe By :Light & Easy Diabetics Cuisine, Betty Marks Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Quart Water 1 Teaspoon Dried Oregano -- leaf 1/4 Teaspoon Salt 1/2 Cup Corn -- * drained 1 Cup Yellow cornmeal 1/2 Teaspoon Hot Pepper Flakes -- crushed 1/2 Cup Tomato Sauce Pepper to taste In a heavy, 3-quart saucepan, bring water and salt to a boil. Slowly pour cornmeal into saucepan so that water does not stop boiling, stirring to keep smooth. Reduce heat and simmer 20 to 25 minutes, stirring often until mixture is stiff. Meanwhile, in a small saucepan, heat tomato sauce, oregano, corn, hot pepper flakes and pepper. When cornmeal is stiff, turn half into a serving dish and top with half the sauce. Layer remaining cornmeal and sauce and let rest to 5 to 10 minutes. Cut in squares and serve. Food Exchanges per serving: 1 1/2 STARCH/BREAD EXCHANGE CAL: 105; CAR: 23g; PRO: 3g; SOD: 208mg; FAT: 0g; Brought to you and yours via Nancy O'Brion and her Meal Master >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Corn Chowder #5 (Mexican) Recipe By :Vegetarian Table: Mexico / Victoria Wise Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon unsalted butter 1 tablespoon peanut oil 1 medium onion -- finely chopped 2 cups corn kernels 1 cup 1% low-fat milk 2/3 cup nonfat dry milk powder 2 cups water 1/2 pound russet potatoes, peeled -- cut into 1" pieces 1/4 teaspoon salt 2 medium poblano peppers -- roasted and stemmed and peeled -- diced 1/4" 1/4 cup fresh cilantro leaves 1 lime -- wedges MAKES 6 APPETIZER PORTIONS. Use a mild chile pepper. Heat butter and oil in a large pot until butter melts; stir to blend the oil. Stir in the onion and 1-1/2 cups of the corn and saute over medium heat for 5 minutes, or until the onion is soft. Add the milk, water, potato, and salt to the pot. Bring to a boil, reduce the heat, and simmer briskly -- skim the foam. When the potato mashes easily when pressed, about 15 minutes, remove from the heat and cool completely. May be made ahead to this point. Puree the mixture. Return the puree to the pot and stir in the chili pepper and remaining 1/2 cup of corn kernels. Bring to a boil again and simmer for 5 minutes, until the kernels are tender. Sprinkle the cilantro over the top and serve right away, accompanied by the lime wedges. As written: PER SERVING: 166.4 cals, 5.3 g fat (26.7% cff) (1995) ISBN 0-8118-0475-5 Chronicle Books, San Fran. Variation: Omit oil and use 3 tablespoon butter; half regular milk and half water; both of these were suggested by the original. Try it with other creamy potatoes. >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : Bob likes corn chowder and this idea from Victoria Wise was easy. Her recipe calls for half regular milk and half water. I complicated that by using a combination of 1% and non-fat dry milk powder, reconstituted.