* Exported from MasterCook * Apple Bran Muffins With Walnuts And Orange Zest, Good-for-you Recipe By :Cookwise - Shirley Corriher Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup walnuts -- chopped 1 tablespoon butter 1/4 teaspoon salt 1 1/2 cups oat bran 3/4 cup unbleached all-purpose flour 1/3 cup nonfat dry milk 3/4 cup dark brown sugar -- packed 1 tablespoon cinnamon 2 teaspoons salt 1 tablespoon baking powder 1 large carrot -- grated 1 Granny Smith apple, peeled -- coarsely chopped zest of 2 oranges 1 large egg 2 large egg whites 1 cup nonfat buttermilk 1/4 cup canola oil 3 tablespoons canned crushed pineapple -- drained Nonstick cooking spray 1. Arrange shelf just below the center of oven and preheat the oven to 350° F. 2. Roast the walnuts on a baking sheet for 10 to 12 minutes. While the nuts are hot, stir in the butter and sprinkle with salt. Set aside. 3. Raise the oven temperature to 450° F. 4. Combine the oat bran, flour, dry milk, brown sugar, cinnamon, salt, and baking powder in a large mixing bowl. Work any lumps out of the sugar with your fingers if necessary. Add the grated carrot, orange zest, and nuts. Stir to combine. 5. Beat together the egg, egg whites, buttermilk, oil, pineapple, and vanilla in a medium mixing bowl. Pour the wet mixture into the dry mixture and stir to combine. 6. Spray a standard-size muffin tin with Pam, grease well, or use paper liners. Spoon 1/3 cup muffin batter into each cup; this should just fill each cup to the brim. You will have enough to fill a 12-muffin pan with enough batter left for a few more muffins. If filling two or three cups in a six- muffin pan, fill the empty spaces with water so that they will not burn. Bake until browned, about 20 to 25 minutes. Tap the sides of the pan on the counter to loosen the muffins and turn out onto a rack to cool. Serve warm or at room temperature. Makes 14 muffins. NOTE: There is no vanilla listed in the ingredients list for this recipe, but it is mentioned in the directions. Use your judgment here. I would try about 1 tsp. and see how that works out. REG 4 shared by Karin Baumgardner, Issaquah, WA, USA [ksbaum@aol.com] >From: "Koula Smith" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Bread Recipe By :The Mormon Diet Cookbook Serving Size : 24 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Fatfree Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 3/4 cup Whole Wheat Flour 2 Tsp Cinnamon 1 Tsp Baking Soda 1/2 Tsp Baking Powder 1/4 Tsp Salt -- Optional 1/4 cup Applesauce 1/4 cup Corn Syrup 1 1/2 cup Sugar 4 Egg Whites -- Or 1 tablespoon egg beaters(r) 99% egg substitute -- Mixed With 1/4 cup Water -- plus 2 tablespoons water 1/2 Tsp Vanilla 3 cup Apples Peeled, Cored, Coarsely Chopped In a large bowl, combine flour, cinnamon, baking soda, baking powder and salt. In a med bowl, combine applesauce, corn syrup sugar, egg whites or egg replacer, vanilla and apples; stir into flour mixture. Divide mixture between two 8 x 4" bread pans that have been sprayed with nonstick spray. Bake at 350F for 40 - 45 min or until bread tests done. Cool for 10 min on wire racks before removing from pans. Prep Time: 20 min Baking Time: 45 min Serves: 2 loaves - about 24 slices This is excellent!! Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : All of these are vegetarian and very good!! (The whole book is vegetarian) Everything I have made out of this book has turned out quite good ... some more spectacular then others. Cal 117.6 Total Fat 0.3g Sat Fat 0.1g Carb 27.8g Fib 2.2g Pro 2.5g Sod 96mg CFF 2.3% * Exported from MasterCook * Apple Cranberry Crisp Recipe By :HEALTH: 50 Super Foods, August 1998 Serving Size : 6 Preparation Time :1:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Granny Smith apples -- each cut into eight wedges 1/2 cup dried cranberries 3 tablespoons apple juice 1/4 cup all-purpose flour 1/4 cup old-fashioned rolled oats 1/3 cup firmly packed brown sugar 3/4 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1 1/2 tablespoons reduced-calorie margarine -- chilled cut into small pieces vegetable cooking spray Preheat oven to 375F. Combine first 3 ingredients (through apple juice) in a bowl. Toss well and set aside. Combine flour and next 4 ingredients (through nutmeg) in another bowl. Cut in margarine with a pastry blender until the mixture resembles coarse meal. Place apple mixture in an 8-inch square baking dish coated with cooking spray; sprinkle evenly with flour mixture. Lightly coat top with cooking spray. Cover and bake at 375F for 30 minutes. Uncover and bake an additional 20 minutes or until apples are tender. Serves 6. [Per serving Calories 187 (13% cff), Fat 3 g (1 g saturated), Protein 2 g, Carbs 42 g, Fiber 5 g, Cholesterol O mg, Iron 1 mg, Sodium 33 mg, Calcium 27 mg] --Recipe from HEALTH Magazine's 50 Super Foods, Special. (Time. inc) August 1998. MasterCook version from kitpath@earthlink.net. >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Cranberry Muffins Recipe By :Judi Mae Phelps Serving Size : 12 Preparation Time :0:00 Categories : Breads/Muffins/Rolls Daily Bread Mailing List Eat-Lf Mailing List Fruit Holidays Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 Cups All-Purpose Flour 1/4 Cup sugar 1 1/2 Teaspoons baking powder 1/2 Teaspoon baking soda 1/2 Teaspoon salt 1 egg 3/4 Cup milk 3/4 Cup sweetened applesauce 1/4 Cup butter or margarine -- melted 1 Cup fresh cranberries -- coarsely chopped 2 Teaspoons All-Purpose Flour -- (for cranberries) TOPPING: 1/4 Cup sugar 1/2 Teaspoon ground cinnamon In medium bowl, combine 1 3/4 cups of flour, 1/4 cup sugar, the baking powder, baking soda and salt. In small bowl, combine egg, milk, applesauce and butter, mix well. Add egg mixture to flour mixture, stirring just until moistened. Batter will be lumpy. In small bowl, toss cranberries with 2 tablespoons flour, fold into batter. Spoon batter into 12 greased 2 1/2 inch muffin cups. (Do not use muffin cups, as the paper will stick to the muffin when you try to peel it off to eat.) In another small bowl, combine 1/4 cup sugar and the cinnamon. Sprinkle over muffins. Bake in preheated 400F oven 20-25 minutes or until wooden pick inserted in center comes out clean. Remove from pan; cool on wire rack. >From Bysen@aol.com Source: Western New York Apple Growers Assn. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Judi is a friend of mine and she enjoys making this. I thought you would enjoy it too since both apples and cranberries are in season now. Cal 164.6 Total Fat 4.9g Sat Fat 2.8g Carb 27.6g Fib 0.6g Pro 3g Sod 238mg CFF 26.4% * Exported from MasterCook * Applesauce Chutney Recipe By :Marion Cunningham for the SF Chronicle nov 1998 Serving Size : 64 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups chopped apples -- peeled and cored 1 cup raisins 1/2 cup finely chopped fresh ginger 1 1/2 cups sugar or up to 2-cups sugar -- depending on sweetness of apples 1 cup white vinegar 1/2 teaspoon ground allspice 1/4 teaspoon ground cloves 1 teaspoon cinnamon Wash 2 pint jars with lids, or 4 half-pint jars with lids; set aside. Combine the apples, raisins, ginger, sugar, vinegar and spices in a large saucepan. Place over medium-low heat and bring to a boil, stirring often. Reduce heat to low and simmer, stirring often, until the apples are tender enough to mash with a fork. This should take about 10 to 15 minutes. Mash and stir the chutney until it is almost smooth. Don't worry about little lumps as long as the apples are soft. Ladle the chutney into the jars, leaving about 1/2 inch of head- space in the jar. Put the lids snugly on and let cool. Refrigerate the chutney if you will be using it within a week or two, or freeze for longer storage. Yields 4 cups. PER TABLESPOON: 25 calories, 0 g protein, 7 g carbohydrate, 0 g fat (0 g saturated), 0 mg cholesterol, 1 mg sodium, 0 g fiber. This makes a lovely holiday gift. http://www.sfgate.com/ nov25/98 >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Applesauce Cookies Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cups cake flour 1 tablespoon liquid sweetener -- (or equivalent of 1/2 cup sugar) 1 teaspoon cinnamon 1 egg 1/2 teaspoon salt 1/2 teaspoon nutmeg 1 cup unsweetened applesauce 1/2 teaspoon cloves 1/3 cup raisins 1 teaspoon baking soda 1 cup all-bran(r) Cereal 1/3 cup butter Sift together the flour, salt, cinnamon, nutmeg, cloves, and baking soda. Mix butter, sweetener, & egg until light and fluffy. Then add flour mixture and applesauce alternately, mixing well after each addition. Fold in raisins and all bran. Drop by level tablespoons into greased cookie sheet, about 1-inch apart. Bake in a moderate oven 375 degrees F. 20 minutes, or until golden brown. >From: Barbara Heller - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Autumn Pear Mini Muffins Recipe By :Family Magazine / Disney on line 1998 Nov Serving Size : 24 Preparation Time :1:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups all-purpose flour 1 teaspoon baking soda 1 teaspoon cinnamon 1/2 teaspoon allspice 1/2 teaspoon salt 1 cup buttermilk 1/4 cup vegetable oil 1 egg 2/3 cup packed brown sugar 16 ounces canned pear slices, in juice -- drained and finely chopped 1. Preheat the oven to 350 degrees. Line the cups of a mini muffin tin with paper liners. In a medium-size bowl, sift the flour, baking soda, cinnamon, allspice and salt. 2. In a large bowl, blend the buttermilk, oil, egg and brown sugar. Add the flour mixture to the wet ingredients, stirring until combined. Fold in the pears. Fill the cups 2/3 of the way up. Bake for 18 to 20 minutes, or until golden. Makes 24 muffins. Recipe from FamilyFun Magazine, a Disney company. Check http://family.disney.com for more recipes. see also www.kraftfoods.com for great recipe and food ideas. ABOUT THE RECIPE: I like to whip up a few batches of these delicious muffins before Thanksgiving; they make a great breakfast treat or are wonderful served with coffee to early guests. 1998-Nov-07 kitpath@earthlink.net [mc: 98cals, 3g fat; 24% cff] >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Autumn Quinoa And Butter Beans Recipe By :Wholesome Harvest by Carol Gelles Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Legumes Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup quinoa 2 tablespoons margarine 1 1/4 cups finely chopped onion 1 tablespoon fresh ginger -- minced 1/4 cup orange juice 1 1/3 cups water 2 tablespoons honey 1/2 teaspoon salt 1/4 teaspoon ground coriander 1/4 teaspoon ground cardamom 1/8 teaspoon ground nutmeg 1 cup sweet potato -- diced 1 cup butternut squash -- diced 1 1/2 cups cooked lima beans 1/4 cup chopped cranberries Thoroughly rinse the quinoa by placing it in a large bowl and filling the bowl with cold water. Drain the quinoa and repeat the rinsing and draining 4 more times; set aside. Melt the margarine in a 2-quart saucepan over medium-high heat. Add the onion and ginger, and cook, stirring, until the onion is softened. Stir in the orange juice, water, honey, salt, coriander, cardamom, and nutmeg; bring to a boil. Stir in the sweet potato and squash; bring to a boil. Cook, uncovered, 7 minutes. Stir in the butter beans and quinoa, and return to a boil. Reduce the heat and simmer, covered, 15 minutes. Stir in the cranberries; simmer, covered, 5 minutes longer. >From: Katherine Rodman - - - - - - - - - - - - - - - - - - - NOTES : This is one of my favorite cold weather recipes from the first vegetarian cookbook I ever bought. WW points = 6 * Exported from MasterCook * Baked Chicken Breasts (Crockpot) Recipe By :Rival Crock-Pot Cooking Serving Size : 5 Preparation Time :0:00 Categories : Chicken Crockpot Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 boned and skinned chicken breast halves 1 lg onion -- diced 3 lg baking potatoes -- diced 2 tbsps butter or margarine 2 cans reduced fat cream of chicken soup -- condensed 1/2 cup dry sherry 1 tsp tarragon 1 tsp Worcestershire sauce 1/4 tsp garlic powder -- or garlic salt 4 ozs canned mushrooms -- drained Rinse chicken breasts and pat dry; place in Crock-Pot. Add onion and potatoes. In a saucepan, combine remaining ingredients and heat until smooth and hot. Pour over chicken breasts. Cover and cook on low setting for 8 to 10 hours. Adapted by and edited for MasterCook by Brenda Adams, 8/97. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : Brenda Adams posted this recipe. We tried it the other night and it was great. * Exported from MasterCook * Baked Spiced Butternut Squash With Apples And Maple Syrup Recipe By :Bon Appetit Nov. 1998 p. 168 Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup butter 3/4 cup maple syrup 1/4 cup apple juice 1 teaspoon ground cinnamon 1/2 teaspoon ground allspice 1/2 teaspoon salt 3 small butternut squash --peeled, halved lengthwise, seeded, cut crosswise into 1/3-inch thick slices 4 large Granny Smith apple --peeled, halved, cored, cut in 1/4" slice -Preheat oven to 400 degrees. Butter 13x9x2" glass baking dish. Stir in butter, maple syrup and apple juice in small saucepan over medium-low heat until butter melts. Increase heat and boil until mixture is slightly reduced, about 5 minutes. Remove from heat; whisk in cinnamon, allspice and salt. -Arrange 1/3 of squash slices in prepared dish. top with half of apple slices, and the 1/3 of squash slices. Arrange remaining slices of squash and apple atop, alternating squash and apples slices and overlapping slightly. Sprinkle lightly with salt and pepper. Pour maple syrup mixture over. Cover baking dish tightly with foil. -Bake casserole until squash is almost tender, about 590 minutes. Uncover and bake until squash is tender, basting occasionally with syrup, about 20 minutes longer. (Can be made 1 day ahead. Cover with foil and refrigerate. Rewarm, covered, in 350 degree oven about 25 minutes, or microwave on high about 8 minutes.) Spoon syrup from dish over vegetables and serve. >From: Katherine Rodman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Banana Bran Muffins #3 Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Breads/Muffins/Rolls Eat-Lf Mailing List Fruit Low Fat Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Skim Milk 1/2 cup Whole-Bran Cereal -- Not Flakes 2 Lg Bananas -- Pureed, Abt 1 C 1/4 cup Sugar 2 Tsp Vegetable Oil -- Note 1 1/4 cup Egg Beaters(r) 99% Egg Substitute -- Plus 1 Tbsp Egg Beaters(r) 99% Egg Substitute -- Note 2 1 Tsp Baking Powder 1/2 Tsp Baking Soda 1/4 Tsp Salt Note 1:Original recipe used 2 Tbsp vegetable oil Note 2: Original recipe used 1 lg egg, lightly beaten Preheat oven to 375F. Grease a muffin pan with 2 1/2-inch-diameter cups with non-stick cooking spray. In a medium pan, heat milk to scalding; remove from heat and stir in cereal. Let mixture cool, then stir in bananas, sugar, oil and egg. Sift flour, baking powder, baking soda and salt into a large bowl. Add banana-cereal mixture. Stir until dry ingredients are moistened. Fill each muffin cup 2/3 full with batter. Bake 20 to 22 minutes or until a wooden pick inserted in center comes out clean. Makes 12 muffins. Per muffin: 108 calories, 3g fat, 2g protein, 19g carbohydrates, 20mg cholesterol, 167mg salt. Entered into MasterCook by Reggie Dwork With permission from The San Jose Mercury News newspaper. - - - - - - - - - - - - - - - - - - - NOTES : Cal 44.1 Total Fat 0.9g Sat Fat 0.1g Carb 8.4g Fib 0.3g Pro 1.2g Sod 147mg CFF 16.8% * Exported from MasterCook * Beanut Butter #2 Recipe By :Prevention Magazine, adapted Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup garbanzo beans, canned -- drained 3 tbsp peanut butter, reduced fat 2 tbsp honey Mash beans well and mix with peanut butter and honey. Makes about 3/4 cup. Per Tbsp: about 1.7 g fat and 49 Cal (29.8% cff) >From: Jenny Herl - - - - - - - - - - - - - - - - - - - NOTES : Well, this is not fatfree, but combined with a couple of slices of whole grain bread and some apple butter, and it's pretty good. This is modified from Prevention magazine. They used great northern beans. I make my own reduced fat peanut butter by buying unhomogenized (natural) peanut butter and draining off most of the peanut oil that is on top. You can get rid of about 3 Tbsp of oil that way. The resulting peanut butter is a bit stiff and needs to be warmed a little or mixed with some honey to be spreadable (I keep it in the fridge.) It works just fine in this recipe. * Exported from MasterCook * Bhajan's Banquet Recipe By :The Golden Temple of Conscious Cookery, Washington, D.C. Serving Size : 8 Preparation Time :1:00 Categories : Eat-Lf Mailing List Indian Low Fat Rice Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups mung beans 2 cups brown rice 10 cups water 2 tablespoons oil 2 stalks celery -- chopped 1 carrots -- chopped 2 onions -- chopped 1 bell peppers -- chopped 4 cloves garlic -- minced 1 teaspoon coriander 1 1/4 teaspoons turmeric 1 teaspoon ground cumin 1 teaspoon celery seeds 1 teaspoon mustard powder 2/3 cup low sodium soy sauce 1/4 teaspoon black pepper 1/4 teaspoon cayenne 4 ounces Monterey jack cheese -- shredded OR cheddar, brick, etc. Wash the beans and rice. Combine with water in a saucepan and cook for 45 minutes - beans will begin to pop. Meanwhile saute the vegetables in the oil until tender. Add the spices to the vegetables and simmer until the beans are done. Combine the vegetables and the beans and cook 15 minutes. Place in a dish and melt the cheese over the top. Serve hot. >From: KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Here's a recipe that I've been making for years. This is the original recipe from the Golden Temple of Conscious Cookery in Washington, D.C. It makes a large amount, so the recipe can be halved, or even quartered and it still works out well. I like more vegetables than the original calls for, so I usually double the amount there. This recipe dates back to the late 60's and early 70's when the Golden Temple of Conscious Cookery had a little restaurant off Dupont Circle in DC. This was one of my favorite dishes and the chef kindly shared the recipe. I cut the proportions down to a more manageable amount (the original version made at least 50 servings), and have altered it over the years the include a greater proportion of vegetables and spices than was originally called for. It's a very forgiving recipe, and can be tailored to fit your tastes. It doesn't look very exciting, but it tastes great. * Exported from MasterCook * Black Eyed Pea And Squash Soup Recipe By :Vegetable Heaven, Mollie Katzen Serving Size : 6 Preparation Time :0:00 Categories : Beans/Peas/Grains/Legumes Eat-Lf Mailing List Low Fat Side Dishes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup Dried Black-Eyed Peas -- Note 1 1 Tbsp Butter -- Plus 1/2 Tsp Oil 2 Cups Minced Onion 2 Tbsp Dry Mustard 2 Tbsp Minced Garlic 2 Tbsp Minced Fresh Ginger 2 Tsp Salt 1 Lb Fresh Mushrooms -- Note 2 10 Shiitake Mushrooms -- Note 3 1/4 Cup Dry Sherry -- Or Vermouth, Or Chinese Rice Wine 1 Med Butternut Squash -- Note 4 4 Cups Water 1/4 Tsp Cinnamon 1 Tbsp Fresh Lemon Juice 1 Tbsp Cider Vinegar Black Pepper -- To Taste Finely Minced Fresh Parsley -- And/Or Scallions For Top -- Optional Note 1: soak the peas for at least 4 hrs (or 2 C fresh or frozen/defrosted) Note 2: domestic mushrooms, stemmed and sliced Note 3: fresh or dried and soaked, stemmed and thinly sliced Note 4: 2 lb, peeled and cut into small dice (abt 5 C) You can cook the black-eyed peas up to several days ahead, if desired. Save time by preparing the other ingredients while the peas cook. Place the soaked or fresh black-eyed peas in a saucepan and cover with water by at least 2". Bring to a boil, turn the heat way down, and simmer, partially covered, until tender - about 30 min. Drain and set aside. Melt the butter in a soup pot or Dutch oven. Add the onion, mustard, half the garlic, half the ginger, and half the salt. Saute over med heat for about 5 min. Stir in all the mushrooms and saute for a few minutes, then ad the sherry. Cover and cook over med heat for about 10 min. Add half the squash and all the water. Bring to a boil, then lower the heat to a simmer, and cover. Cook for about 10 min, then add the cinnamon, lemon juice and vinegar along with the black-eyed peas, the remaining garlic, ginger, squash, and salt. Cover again, and cook over low heat until the most recently added squash is just tender, about 20 min. Season liberally with freshly ground black pepper, and taste to see if it needs more salt. Serve hot, topped with very finely minced parsley and/or scallions, if desired. Yield: 6 - 8 servings Prep Time: 1 hr >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 226.3 Total Fat 3.6g Sat Fat 1.4g Carb 39.7g Fib 5.3g Pro 10.7g Sod 945mg CFF 13.7% * Exported from MasterCook * Blueberry Bran Muffins #2 Recipe By :More Heart Smart Cooking with Bonnie Stern, p. 246 Serving Size : 18 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups All-Purpose Flour 1 1/2 Cups Wheat Bran 3/4 Cup Whole Wheat Flour 3/4 Cup Brown Sugar 4 Teaspoons Baking Powder 2 Teaspoons Baking Soda 1/2 Cup Molasses 1/4 Cup Vegetable Oil 1 Egg Or 2 Egg Whites 2 Cups Buttermilk Or Plain Low-Fat Yogurt 1 1/2 Cups Blueberries -- Fresh Or Frozen Preheat oven to 375F/190C. 1. In bowl, combine all-purpose flour, wheat bran, whole wheat flour, brown sugar, baking powder and baking soda. Mix together well. 2. In large bowl, combine molasses, oil, egg, and buttermilk or yogurt. Blend well. 3. Add dry ingredients to large bowl and stir into wet ingredients just until moistened. Quickly stir in berries. 4. Spoon batter into 18 large non-stick, lightly oiled or paper-lined muffin cups. Bake in preheated 375F/190C oven for 25 minutes. Makes 18 large muffins >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : If using frozen blueberries, add them to the batter while they are still frozen. Wheat bran is insoluble fibre. Entered to MC by Ellen Pickett in Toronto, Canada * Exported from MasterCook * Bowtie Pasta With Creamy Cilantro Pesto Recipe By :(adapted for 2 from ) VegTimes Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound pasta -- bowties 1/2 cup lowfat cottage cheese 1/4 cup plain lowfat yogurt 1/2 cup chopped cilantro 1/2 teaspoon salt 2 teaspoons olive oil 3 cloves garlic -- minced 1/8 teaspoon red pepper flakes 3 tablespoons grated Parmesan cheese Cook pasta in boiling, salted water until al dente. Meanwhile, combine cottage cheese, yogurt, cilantro, and salt in blender or food processor. Process 30 seconds. Heat oil in small skillet over medium heat; add garlic and cook until aromatic, about 1 minute. Add red pepper flakes; remove from heat. Drain pasta; toss with sauce and garlic in serving bowl. Sprinkle with Parmesan. Variation: Saute slivered onion and sweet red and yellow bell pepper strips along with garlic. Cook 3 minutes, or until crisp-tender. Proceed with recipe. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bread Stuffing Made Lighter Recipe By :Better Homes & Gardens Family Favorites Made Lighter 1992 Serving Size : 8 Preparation Time :1:00 Categories : Eat-Lf Mailing List Low Fat Stuffing Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound sliced white bread -- preferably 1 cup chopped celery 1/2 cup chopped onion 2 tablespoons margarine 1 teaspoon poultry seasoning -- or herbs of choice 1/4 teaspoon pepper 1 cup chopped apple -- cored peel removed -- optional 1 cup water 1 teaspoon Butter Buds(r) -- sprinkles 1/2 teaspoon chicken bouillon -- granules non-stick cooking spray Cut bread into 1/2-inch cubes. Spread into a single layer in a shallow baking pan. Bake in a 300F for 10 to 15 minutes or till dry, Stirring twice. Or let bread cubes stand, covered, at room temperature for 8 to 12 hours. In a small saucepan cook the celery and onion in margarine until tender. Remove from heat. Stir in the poultry seasoning and pepper. Place the dry bread cubes in a mixing bowl. Add onion mixture and apple. Combine the water, butter-flavored sprinkles, and bouillon granules; drizzle over bread mixture, tossing lightly to moisten. If desired, add addition water for desired moistness. Spray a 2-quart casserole with nonstick coating. Spoon stuffing into casserole. Chill till needed. Bake stuffing at 325F uncovered for 60 minutes or at 350F partially covered for 45 minutes. If you want a moist dressing, cover with foil and vent at one corner. SOURCE: Better Homes & Gardens Family Favorites Made Lighter (1992: Meredith Books 0696019809). [Per Serving: 192 Calories; 5 g total fat; 1 mg cholesterol; 2.1 fiber; Calories from Fat 24%]> kitpath@earthlink.net 1998Nov23 eat-lf mailing list. >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : If you don't want the fruit, add carrots or a little jicama or some slightly sweet fibrous veggie * Exported from MasterCook * Broccoli With Spicy Peanuts And Lime Recipe By :Gourmet's (1993) In Short Order /modified Serving Size : 2 Preparation Time :0:15 Categories : Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound broccoli 1 clove garlic -- minced 1/4 teaspoon red pepper flakes 1/4 teaspoon diet margarine olive oil spray 2 teaspoons dry-roasted peanuts -- finely crushed 1 teaspoon fresh lime juice -- or to taste Separate broccoli into flowerets and stems; slice stems into 1/4" pieces. Steam broccoli for 4 to 6 minutes, or until it is crisp-tender. Meanwhile, in a small skillet, cook garlic with red pepper flakes in margarine and spray, stirring, over moderate heat, until it is golden, add the peanuts, the lime juice, and salt to taste, cook the mixture, stiring for 1 minutes. Transfer the broccoli to a bowl, add the peanut mixture, toss the broccoli to coat it. Serves 2. [54 cals, 2g fat] PatsNotes: * Steam the broccoli with a small piece of lime peel, zest only. * Optional: a little fresh gingerroot, minced, and cooked with the garlic. * I can't believe it's not butter spray or olive oil spray. The original had lots of butter. MC / phannema@wizard.ucr.edu 09 Ap 97 - to elf 11/98 >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Brown Basmati Rice With Lemon Recipe By :Low-Fat Living by Robert Cooper Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon oil -- (opt)* 2 Shallots 2 Garlic -- minced 2 tablespoons lemon juice 1 tablespoon lemon zest 1 tablespoon Parsley -- minced 1/2 teaspoon Sugar Salt Pepper 1 1/2 cups vegetable broth -- chicken or veg 3/4 cup Rice -- brown, basmati Saute shallots and garlic for 3 min. Add seasonings to taste. Stir in broth, bring to boil. Add rice, reduce heat to med-low. Cover and simmer 35-45 minutes till broth is absorbed. Remove from heat, fluff lightly with fork and keep covered till serving time. *Have never used the oil, just sauteed in sprayed nonstick pan. I've always made this in my rice cooker with adjustments but this is the recipe from Low-Fat Living by Robert Cooper. >From: nar@cris.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bulgur And Beef Stuffed Acorn Squash Recipe By :Reader's Digest Healthy Cooking Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Low Fat Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces lean ground beef 2 leeks -- or 1 small onions -- trimmed and sliced 2 garlic cloves -- finely chopped 14 ounces canned tomatoes -- crushed 1/4 teaspoon dried basil 1/4 teaspoon dried thyme 1 cup bulgur 1/8 teaspoon salt 1/8 teaspoon pepper 4 acorn squash -- halved and cored INTRO : Bulgur-stuffed acorn squash is a healthful meal in itself. Acorn squash is a good source of beta carotene. The lean ground beef combined with the bulgur gives you 26 grams of protein. Learn how to stuff acorn squash in Step 5. Preparation time: 20 minutes. Cooking time: 1 hour 12 minutes. Serves 4 generously. TIP: Removing most of the beef fat from the skillet reduces the saturated fat. PER STUFFED SQUASH: Calories 491, Saturated Fat 3g, Total Fat 7g, [20%cff] Sodium 233mg, Cholesterol 43mg, Protein 26g, Carbohydrate 94g, Fiber 13g Step 1: Preheat oven to 350F. Heat a large nonstick skillet over moderate heat. Add beef and cook, stirring, about 4 minutes or until browned. With a slotted spoon, transfer beef to a plate. Step 2: Spoon off all but 1 teaspoon of fat from skillet. Add leeks and garlic, and saute about 5 minutes or until browned. Step 3: Add the tomatoes and dried herbs to the skillet and bring to a boil. Stir in the bulgur. Cover and gently simmer about 15 minutes. Step 4: Stir in the beef and season with the salt and pepper. Stuff the mixture into squash and place in a roasting pan. Bake about 45 minutes or until tender. Step 5: To stuff the squash, slice it lengthwise and scoop out the seeds. Cut a thin slice from base of each half so it will sit flat. Spoon the filling into each half. Source: the How-To Book of Healthy Cooking: Good Food That's Good for You. Reader's Digest Staff. (Jan 1996) ISBN#: 0895777894 Hardcover. >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : Don't think the beef was necessary; ground turkey would do, so would nuts and mushrooms or cooked black beans... * Exported from MasterCook * Carrot Puree With Ginger And Orange Recipe By :Bon Appetit Nov. 1998 p. 170 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds carrots -- peeled and sliced 4 tablespoons sugar 1/3 cup orange juice 1/4 cup reduced-calorie margarine 1 1/2 tablespoons minced ginger 1 tablespoon grated orange peel 1 tablespoon fresh lemon juice -Cook carrots and 3 tablespoons sugar in large pot of boiling salted water until carrots are very tender, about 25 minutes. Drain well. Return carrots to same pot; stir over medium heat until any excess moisture evaporates. -Meanwhile, bring orange juice to simmer in heavy small saucepan over medium heat. Add butter, ginger and orange peel; whisk until butter melts. Whisk in lemon juice and remaining 1 tablespoon sugar. -Puree half of carrots and half of juice mixture in processor until smooth. Transfer to large bowl. Repeat with remaining carrots and juice mixture. Season to taste with salt and pepper. >From: Katherine Rodman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken And Rice, Oven Baked Recipe By :Barb Rothenberger Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups rice 8 chicken breasts 2 cans nonfat chicken broth 1 can Healthy Request Cream of Mushroom Soup Put two cups of regular rice, uncooked, in a 9 x 12 casserole dish. Put on top of it 8 chicken breasts - bone in and with the skin. Could use boneless, skinless. Mixed up in a four cup measure cup, two cans of low fat chicken broth and one can of Healthy Request cream of mushroom soup, heated in the microwave for about 5 minutes, then poured it over the chicken breasts and rice, baked in the over for 1 and 15 minutes at 350 degrees. Very good. Didn't add any salt. Original recipe called for onion soup and a STICK of margarine! yikes! I like oven meals when the weather gets cold. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Parmesan #3 Recipe By :Cooking Light Mag. Sept. 1998 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Italian Low Fat Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound Boneless Skinless Chicken Breast Halves -- (Abt. 4) 1/2 Cup Seasoned Bread Crumbs 1/4 Cup Grated Parmesan Cheese 1/2 Teaspoon Dried Italian Seasoning 1/8 Teaspoon Black Pepper 1/3 Cup All-Purpose Flour 2 Large Egg Whites -- Lightly Beaten 2 Teaspoons Olive Oil 4 Cups Cooked Spaghetti -- Hot 3 Cups Ultimate Quick-And-Easy Pasta Sauce 1 Cup Shredded Mozzarella Cheese -- Part Skim Basil Sprigs Pound chicken to 1/4 inch thickness. Combine breadcrumbs, Parmesan cheese, Italian seasoning, and pepper in a shallow dish. Dredge chicken in flour. Dip in egg whites; dredge in breadcrumb mixture. Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 5 minutes on each side or until done. Place 1 cup spaghetti in each of 4 gratin dishes. Spoon 1/2 cup Sauce over each serving. Top each with one chicken breast half. Spoon 1/4 cup sauce over each serving. Sprinkle with 1/4 cup mozzarella cheese. Preheat broiler. Place gratin dishes on a baking sheet; broil 3 minutes or until cheese melts. Garnish with basil sprigs. Yield: 4 servings. >From: Irene DiGiuseppe - - - - - - - - - - - - - - - - - - - Suggested Wine: cup Serving Ideas : Combine bread NOTES : I served this to friends a week or so ago, and it was a great success. :) The sauce was very easy to make and tasted wonderful. I used red wine (Merlot) this time but plan on trying the balsamic vinegar next time. * Exported from MasterCook * Chicken Vegetable Chowder Recipe By :Pillsbury Classic Cookbooks 2/98 - 4 Points Serving Size : 5 Preparation Time :0:10 Categories : Chicken Eat-Lf Mailing List Low Fat Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound boneless skinless chicken thighs cut in 1" pieces 1 cup fresh baby carrots, cut in halves lengthwise 1 cup sliced fresh mushrooms 1/2 cup chopped onion 1/2 cup water 1/4 teaspoon garlic powder 1/8 teaspoon dried thyme leaves 14 1/2 ounces ready-to-serve chicken broth 10 3/4 ounces condensed cream of chicken & broccoli soup -- 98% Fat Free, -- with 30% less sodium 1/2 cup milk 3 tablespoons all-purpose flour 1 9 oz. pkg. Green Giant Harvest Fresh Cut broccoli -- thawed 1. In 3 1/2 to 4-quart Crock-Pot slow cooker, combine chicken, carrots, mushrooms, onion, water, garlic powder, thyme and broth; mix well. 2. Cover; cook on low setting for 7 to 9 hours or until chicken is no longer pink. 3. Drain fat from slow cooker. In small bowl, combine soup, milk and flour; beat with wire whisk until smooth. Add soup mixture and broccoli to chicken mixture. Cover; cook an additional 30 minutes or until broccoli is tender. 5(1 1/2-cup)servings. Per serving: 220 Cal; total fat 5g; (sat 2g); Choles 60mg; Sod 660mg; Total Carbs 17g; Fiber 3g; Sugars 5g; Pro 26g. POINTS: 4 MC Formatted by Sue B 5/31/98 and submitted to WW forum. >From: "Koula Smith" - - - - - - - - - - - - - - - - - - - NOTES : Kitchen Tip: To facilitate cleanup, spray the interior of the slow cooker with nonstick cooking spray. It will help foods resist sticking during the extended cooking time. * Exported from MasterCook * Chickpeas A La Provencial Recipe By :Twelve Months of Monastery Soup Serving Size : 4 Preparation Time :0:00 Categories : Beans/Peas/Grains/Legumes Eat-Lf Mailing List Low Fat Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cans Chickpeas, Canned -- Or -- 2 cups Dried Chickpeas -- Note 1 1 Tbsp Olive Oil -- Note 2 4 Leeks -- Sliced 10 cup Water 1/2 Lb Chopped Spinach 4 Cloves Garlic -- Minced 4 Tbsp Herbes De Provence Salt And Pepper -- To Taste 1 Tsp Seasoned Croutons *I adjusted this recipe Note 1: soak dried chickpeas overnight, drain. Note 2: Original recipe used 1/2 C olive oil Saute in olive oil the leeks (or onions). Add water, add chickpeas, spinach, stir well. Add herbs de Provence, garlic, salt and pepper, cook about 15 min. (Original directions said to Let cool, then blend. Reheat to serve.) I didn't let it cool or blend it ... we just ate it as is. Put in bowls with croutons. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was very good. Cal 223.3 Total Fat 5.2g Sat Fat 0.7g Carb 37.8g Fib 7.9g Pro 8.6g Sod 435mg CFF 20% * Exported from MasterCook * Chocolate Apricot Strudel Recipe By :Cooking Light 4/98 Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Filling: 1/3 Cup amaretto 1/4 Cup sugar 2 Tablespoons water 1 Cup dried apricots -- thinly sliced 1 Tablespoon crystallized ginger -- chopped 1/2 Cup semisweet chocolate chips Remaining ingredients: 8 Sheets phyllo dough Butter-flavor cooking spray 4 apricots -- diced, optional 1. Prepare filling: Combine first 3 ingredients in a medium bowl. Microwave at HIGH 1 1/2 minutes or until sugar dissolves, stirring after 45 seconds. Stir in dried apricots and ginger; cover. Microwave on HIGH 3 minutes; let stand 5 minutes. Place apricot mixture in a food processor or blender; process until coarsely chopped. Spoon apricot mixture into bowl; cover and cool completely. Stir in 1/4 c chocolate chips. 2. Preheat oven to 350F. 3. Place 1 phyllo sheet on work surface (cover remaining dough to keep from drying); lightly coat with cooking spray. Working with 1 sheet at a time, coat remaining 7 phyllo sheets with cooking spray, placing one on top of the other. Place a sheet of plastic wrap over the phyllo, pressing gently to seal sheets together; discard plastic wrap. 4. Spoon filling along 1 long edge of phyllo, leaving a 2" border. Fold over the short edges of phyllo to cover 2" of filling on each end. 5. Starting at long edge with 2" border, roll up jelly-roll style. Do not roll tightly, or the strudel may split. (Strudel may be frozen for up to five days at this point.) Place strudel, seam side down, on a baking sheet coated with cooking spray. Score 7 diagonal slits into top of strudel using a sharp knife. Lightly spray strudel with cooking spray. Bake for 30 minutes or until golden. 6. Place 1/4 c chocolate chips in a small heavy-duty zip-top bag, and seal. Submerge bag in very hot water until chips melt. Snip a tiny hole in 1 corner of bag; drizzle chocolate evenly over each of 8 dessert plates. Cut strudel diagonally into 16 slices using a serrated knife dipped in hot water; arrange 2 slices over chocolate drizzle. Garnish each serving with diced apricot, if desired. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Snacking Cake Recipe By :Canadian Living; November 1996 Serving Size : 20 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/3 cups all-purpose flour 1/2 cup unsweetened cocoa powder 1 teaspoon baking powder 1 teaspoon baking soda 1/2 teaspoon salt 1 cup packed brown sugar 1/2 cup buttermilk 1/2 cup water 1/4 cup vegetable oil 1 1/2 teaspoons vanilla extract icing sugar -- optional In large bowl, sift together flour, cocoa powder, baking powder, baking soda and salt. Press brown sugar through sieve; combine with dry ingredients. Add buttermilk, water, oil and vanilla; whisk until smooth. Scrape into greased 9-inch square baking pan. Bake in 350 F oven for about 35 minutes or until tester inserted in center comes out clean. Let cool. Dust with icing sugar (if using). Cut into squares. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : Tried this one yesterday. It is possible to make a good lowfat chocolate cake. I think you could double the recipe and get two layers, if you wanted a nice layer cake for frosting. The only thing I disagree with is the 20 servings that the recipe states. I would guess probably more like 16. 20 would make pretty tiny pieces. Although maybe that's why it's called a "snacking cake" * Exported from MasterCook * Chutney Roasted Carrots Recipe By :Seattle Times as reprinted in St Louis Post Dispatch 1998 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Indian Low Fat Vegetables Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 medium carrots 1/4 cup mango chutney or peach chutney 1 1/2 tablespoons butter -- melted 1/2 teaspoon curry powder 1/2 teaspoon ground cinnamon 1/2 teaspoon ground cumin 1/2 teaspoon salt 2 tablespoons lime juice Preheat oven to 400 degrees. Peel the carrots and slice on the diagonal into 1/2-inch-thick slices. Put into a bowl. Stir together chutney, melted butter, curry powder, cinnamon, cumin, salt and lime juice. Pour over the carrots, mixing well. Spread carrots in a single layer in a large baking pan. Roast for 10 minutes; stir. Roast 10 to 15 minutes longer, until carrots are tender. Yield: 6 to 8 servings. [1/8 of recipe: 79 calories; 2.5g fat (28 percent calories from fat); 6mg cholesterol; 1g protein; 14g carbohydrate; 233mg sodium. This quick recipe makes a nice accompaniment to roasted or grilled meat and poultry. -The Seattle Times. Reprinted St. Louis Post-Dispatch; Monday, November 23, 1998 >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cioppino Recipe By :Adapted & modified from Sunset Fish & Shellfish Serving Size : 4 Preparation Time :1:30 Categories : Eat-Lf Mailing List Fish & Seafood Italian Low Fat Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 1 large onion -- chopped 4 cloves garlic -- minced 1 large red bell pepper 1 pound canned tomatoes -- broken up 8 ounces tomato paste 2 cups red wine 1 bay leaf 1/3 cup parsley -- chopped 1/4 cup fresh basil -- minced 3 tablespoons fresh oregano -- minced 12 small clams -- in shell 1 pound shrimp -- shelled and deveined 2 large crab -- cleaned and cracked 1/2 pound cod fillet -- cubed In a 6-to-8 quart pan, heat oil and add garlic, onions, bell pepper and parsley over medium heat until onion is soft (about 5 minutes). Stir in tomatoes and their liquid, tomato paste, wine, bay leaf, basil and oregano. Bring to a boil. Reduce heat, cover and simmer for 20 minutes. Add clams, fish, shrimp and crabs. Cover and simmer until clams pop open and shrimp are opaque when cut (about 20 more minutes). Serve with a crusty sourdough. >From: Lisa Clayton - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Citrus Compote Recipe By :Cooking Light Magazine, March 1996 Serving Size : 4 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 small navel oranges 2 large red grapefruit 3/4 cups water 1/4 cup sugar 2 tablespoons triple sec --or other orange-flavored liqueur 1 tablespoon grenadine 1. Remove rind from 2 oranges using a vegetable peeler (avoid the white pith of the rind). Cut orange rind into 1-inch strips to equal 3 tablespoons. Repeat procedure with 1 grapefruit. 2. Peel and section all oranges and grapefruit over a large bowl; squeeze membranes to extract juice, reserving 1/4 cup juice. Set orange and grapefruit sections aside, and discard membranes. 3. Combine rind strips, water, and sugar in a small saucepan, and bring to a boil. Cover, reduce heat, and simmer 2 minutes. Stir in reserved citrus juice, and simmer, uncovered, 10 minutes or until slightly thickened. Remove from heat; stir in Liqueur and grenadine. Pour mixture into a small bowl; cover and chill 30 minutes. 4. Arrange 3/4 cup orange and grapefruit sections on each of 4 salad plates, and spoon 1/4 cup juice mixture over each compete. Yield: 4 servings. CALORIES 164 (2% from fat); PROTEIN 1.7g; FAT 0.3g (sat 0g, mono 0g, poly 0.1g); CARB 37.6g; FIBER 4g; CHOL 0mg; IRON 0.2mg; SODIUM 1mg; CALCIUM 48mg. Busted by Gail Shermeyer <4paws@netrax.net >From: Barb Rothenberger From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Corn 'N' Salsa Meat Loaf Recipe By :Woman's Day 9/98 : Christine Makuch (Healthy Cook) Serving Size : 6 Preparation Time :0:55 Categories : Burgers & Loaves Eat-Lf Mailing List Low Fat Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetable cooking spray ***VEGETABLES*** 3/4 cup finely chopped red bell pepper ***SEASONINGS*** 1/2 cup finely chopped fresh cilantro leaves 1 teaspoon chili powder 1/2 teaspoon salt 1/2 teaspoon pepper ***MAIN INGREDIENTS*** 1 1/2 pounds extra lean ground beef - 10%fat 8 ounces prepared polenta -- see pantry note 3/4 cup corn kernels -- drained 1/2 cup tomato salsa 1/4 cup egg substitute -- or one-large ***OPTIONAL TOPPINGS*** 1/4 cup tomato salsa -- approximately SIDE DISHES 3 cups potatoes -- sliced and boiled 3 cups cooked lima beans 3 cups applesauce, unsweetened Heat oven to 350F. Have ready a 13 x 9-in. baking dish and larger roasting pan. PANTRY NOTE: Prepared polenta can come in 12 and 16-oz ounce chubs. Remove what's needed for this recipe and cut it into 1/4-inch cubes. Chubs may be kept in the refrigerator for about 5 days. Coat a large nonstick skillet with vegetable oil spray. Add vegetables and saute until slightly browned. Let cool. Stir in Seasonings and Main Ingredients. Shape mixture, in baking dish, allowing a 1/2 inch gap between the loaf and the pan. Set dish in roasting pan and add Topping. Place in oven; add boiling water to come halfway up sides of baking dish. Bake until center of loaf registers 160F on an instant-read thermometer. Remove dish from roasting pan. Drain if necessary. Let loaf stand 5 minutes before slicing. RECIPE NOTES: Meatloaf with 1 large egg: 262 cals, 12g fat (41% cff). Mail from kitpath@earthlink.net 11/17/98, menu suggested in a photograph. >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Corn And Chicken Chowder Recipe By :Cooking Light Oct. 1998 p. 156 Serving Size : 4 Preparation Time :0:23 Categories : Chicken Eat-Lf Mailing List Low Fat Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon stick butter 8 ounces mushroom -- sliced 1/4 cup all-purpose flour 3 1/2 cups 1% low-fat milk 1 cup potato -- chopped 1/2 teaspoon dried thyme 1/2 teaspoon salt 1/4 teaspoon black pepper 16 ounces frozen corn -- thawed 1 1/2 cups roasted chicken breast meat -- shredded 3 tablespoons chopped green onions 1. Melt margarine in a large Dutch oven over medium-high heat. Add the mushrooms, and saute for 3 minutes. Stir in the flour. Gradually add the milk, stirring with a whisk. Add the potato, thyme, salt, pepper, and corn, and bring to a boil. Stir in the shredded chicken and 2 tablespoons green onions; cover, reduce heat, and simmer for 15 minutes. Ladle the soup into bowls, and sprinkle with 1 tablespoon green onions. Serving size: 1 3/4 cups. >From: Katherine Rodman - - - - - - - - - - - - - - - - - - - NOTES : They are all yummy and take next to no time to make. Enjoy! * Exported from MasterCook * Corn And Winter Squash With Spinach And Bacon Recipe By :Bon Appetit Nov. 1998 p.169 Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Turkey Vegetables Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 9 turkey bacon slices -- chopped 2 cups chopped onion 2 1/2 pounds butternut squash -- peel, seed & dice 10 ounces spinach leaves, whole 16 ounces frozen corn kernels -- thawed 6 tablespoons chopped fresh basil -Saute bacon in large pot over medium heat until crisp, about 10 minutes. Add onions and squash. Saute until squash is almost e\tender, about 12 minutes. Add spinach and corn. Toss until spinach wilts and corn is heated through, about 5 minutes . Stir in basil. Season with salt and pepper. Transfer to bowl and serve. >From: Katherine Rodman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Corn Lightbread Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups cornmeal 1 cup all-purpose flour 1/2 cup sugar 1 tea baking soda 1 tea salt 2 cups buttermilk -- or sour milk 3 tbsp oil -- or bacon drippings Combine dry ingredients; blend in milk and oil. Spoon into lightly greased 9" X 5" loaf pan. Let stand 10 minutes. Bake at 375 degrees for 35-40 minutes; let cool 5 minutes before removing from pan. >From: Doris Selin - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cornbread #8 (Georgia Style) Recipe By :The Mormon Diet Cookbook Serving Size : 8 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cup Cornmeal -- medium grind 1 Tsp Salt -- Optional 2 Tsp Baking Powder 2 cup Skim Soy Milk 4 Egg Whites -- Or 1 tablespoon Egg Replacer -- Mixed With 1/4 cup Water -- plus 2 tablespoons water In a med bowl, combine cornmeal, salt and baking powder. In a small bowl, mix skim soy milk and egg whites or egg replacer; add to cornmeal mixture and mix quickly. (It should be a medium pour batter. If too thick, add a little water; if too thin, add a bit of cornmeal.) Pour into a sprayed, heavy, 8" skillet and bake at 450F for 25 - 30 min. Prep Time: 15 min Baking Time: 30 min Servings: 8 - 10 Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : All of these are vegetarian and very good!! (The whole book is vegetarian) Everything I have made out of this book has turned out quite good ... some more spectacular then others. Cal 192.3 Total Fat 1.4g Sat Fat 0.5g Carb 36.9g Fib 3.2g Pro 7.4g Sod 417mg CFF 6.5% * Exported from MasterCook * Cornbread Dressing, Old Fashioned Recipe By :Doris' Fat-Free Homestyle Cooking Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Stuffing Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Cornbread: 2 pks corn muffin mix -- (6.5 oz each) 4 egg whites slightly beaten 2/3 cup. evaporated skim milk --- Dressing: 1 large onion -- chopped 1 cup. chopped celery Crumbled cornbread from above recipe 1 loaf lowfat bread -- broken in pieces and dried. Use low oven to dry bread if necessary. 2 egg whites -- slightly beaten 3 cans fat-free chicken broth -- (14-1/2 oz ea) 2 tablespoons Molly McButter(r) 1 tablespoon rubbed sage Salt and Pepper to taste Preheat oven 400 degrees Stir together ingredients for cornbread and bake at 400 degrees for 13-15 minutes until golden brown. Remove, cool, and break into pieces. Spray large skillet with nonstick cooking spray. Brown onions and celery. Simmer over medium heat for 10-15 minutes. Stir occasionally. In large bowl, combine crumbled cornbread and bread pieces and mix. Add onion mixture and all remaining ingredients and mix. Spray large (9 x 12 in) baking dish with nonstick cooking spray and pour dressing into dish. Bake in 375 degree oven for 40-45 minutes. Recipe makes 12 servings. 1.4 fat grams - 247 calories per serving. >From: Mary Jo Wiley - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cornish Hens With Corn Chorizo Stuffing Recipe By :Bobby Flay and Holly McCord, Nov 1996 Serving Size : 8 Preparation Time :1:10 Categories : Chicken Eat-Lf Mailing List Low Fat Meats Stuffing Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon oil 4 Cornish hens -- skinless 1 tablespoon ancho chili powder 3 1/4 ounces lowfat chorizo -- diced 2 tablespoons defatted chicken broth 2 cups defatted chicken broth 6 cloves garlic -- diced 1/4 cup celery -- diced 1 medium onion -- diced 4 cups carrot -- diced 1 poblano chili pepper -- core 3 teaspoons chopped herbs -- such as thyme or sage or cilantro 6 1/2 cups cornbread -- crumbled freshly ground black pepper Cornbread: Use two 8.5-oz. packages corn muffin mix. Prepare with 1/4 c. egg substitute and 1/3 c. skim milk. Bake in 8 x 8-in. pans for 20 min. Cool. 1. Set oven to 450F. 2. Heat 1 tsp. oil in a roasting pan. Place hens in roasting pan and dust with ancho pepper; roast 20 minutes. Reduce oven to 350F. Do not remove. 3. While hens are roasting, brown chorizo in a dry medium saute pan; add 2 tbsp. broth, garlic, celery, onion, carrot and diced poblano; saute 3 min. 4. Transfer to a mixing bowl. Add herbs, cornbread and 2 c. broth; mix well. Bake in 13 x 9-in. pan for 25 min. while hens continue to bake. 5. Remove cornbread and hens from oven. Halve hens and serve each half with 1 c. stuffing and Cranberrv-Mango Relish. [Serves 8. 473 cals, 16.1g fat; Pat H. McRecipe 1996: see Thanksgiving Menu] TESTED: omitted chorizo, and compensated with a handful or honey roasted peanuts - coarsely chopped. 11/1996 Very filling, sweet stuffing. >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : Revised dec 96 and kept in Eating Again, see Cornish Hen with Vegetable Sauce on a Cornbread Muffin * Exported from MasterCook * Cranberry Chipotle Compote Recipe By :net : reprinted at St. Louis Post dispatch 1998 Serving Size : 8 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 medium Granny Smith apples 3 medium pears 1 tablespoon olive oil 1/3 cup raisins 1/2 cup Grand Marnier or triple sec or other orange liqueur -- divided 1 pound fresh cranberries canned chipotle peppers in adobo sauce about half a 7-oz can -- minced with sauce 1/2 orange -- Zest 2 teaspoons ground cinnamon 1 cup granulated sugar 1/2 cup fresh orange juice 1/2 teaspoon ground nutmeg Peel, core and dice apples and pears. Heat oil over medium heat. Add apples, pears and raisins. Saute 3 to 5 minutes or until soft. Add 1/4 cup liqueur; stir with a wooden spoon, scraping up any browned bits. Add cranberries, chipotles and some of the sauce, orange zest, cinnamon, sugar and orange juice. Stir and simmer 40 to 45 minutes or until mixture begins to thicken. Add nutmeg and remaining 1/4 cup liqueur; mix well. Remove from heat, let cool and refrigerate until needed, or divide mixture among half-pint jars and refrigerate or can as desired. Serve at room temperature. Yield: 1 quart; about 8 servings. [280 cals, 2g fat] SW Thanksgiving menu turkey, with green chili sauce in lieu of gravy; dressing enlivened with chorizo, green chilies and pine nuts; a salad of red onion, julienned jicama, orange slices and spinach in an ancho chili vinaigrette; fresh cranberry salsa; and cranberry chipotle compote. The menu grew out of the ongoing love affair that Polly Mellinger and her husband, Michael, began with New Mexico about 10 years ago. So strong is their attachment that they bought a house in Taos five years ago and now spend about a third of their time there. The recipe she shares today was one of her Internet finds (source unknown). In recommending it, she said: "Not only does the compote taste wonderful and different, but the house smells incredibly good when it's brewing." -- November 23, 1998, interview by Sarah Casey Newman, St. Louis Post Dispatch. Archived at http://easyweb.easynet.co.uk/~gcaselton/chile/chile.html >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cranberry Citrus Muffins Recipe By :Cooking Light, Sept 1997, page 158 Serving Size : 18 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups all-purpose flour 1 1/2 cups fresh or frozen cranberries 1 cup granulated sugar 1 tablespoon baking powder 1 teaspoon baking soda 1/2 teaspoon salt 3/4 cup 2% low-fat milk 1/3 cup light ricotta cheese 1 tablespoon grated orange rind 1 tablespoon grated lemon rind 2 tablespoons vegetable oil 1 tablespoon vanilla extract 2 large egg whites 1 large egg cooking spray 6 tablespoons turbinado or granulated sugar 1. Preheat oven to 400 degrees. 2. Combine first 6 ingredients in a medium bowl; make a well in center of mixture. Combine milk and next 8 ingredients (milk through egg); stir well with a whisk. Add to flour mixture, stirring just until moist. Spoon batter into 18 muffin cups coated with cooking spray. Sprinkle turbinado sugar evenly over batter. 3. Bake at 400 degrees for 18 minutes or until done. Remove from pans immediately, and cook on a wire rack. Yield: 1 1/2 dozen (serving size: 1 muffin). >From: "Koula Smith" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cranberry Mango Relish Recipe By :Bobby Flay and Holly McCord, Nov 1996 Serving Size : 8 Preparation Time :0:20 Categories : Condiments & Seasoning Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup fresh cranberries 1 large mango 3 tablespoons red onion -- finely diced 1 tablespoon jalapeno pepper -- minced 1/4 cup cilantro -- coarsely chopped 1/4 cup fresh lime juice 1 tablespoon honey 1 tablespoon ground pepper This colorful red-and-yellow relish is perfect for fall and goes well with any game bird. Part of a Thanksgiving menu. 1. Simmer cranberries in water to cover until they pop, about 10 min. Drain. 2. Peel the mango; seed and coarsely chop. 3. In a medium bowl, combine cranberries with mango, onion, jalapeno, cilantro, lime juice and honey. Season to taste with freshly ground pepper. 4. Cover; refrigerate for up to 1 day. Bring to room temperature before serving. Makes about 2 cups. [37 cal, 0 g fat; Pat H. McRecipe 1996] >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cranberry Orange Scones Recipe By :Cooking Light, June 1995, page 123 Serving Size : 12 Preparation Time :0:06 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup all-purpose flour 1 cup sifted cake flour 2/3 cup sugar 2 teaspoons baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 3 tablespoons chilled stick margarine cut into small pieces 3/4 cup frozen cranberries -- thawed and halved 2 teaspoons grated orange rind 3/4 cup plain nonfat yogurt Vegetable cooking spray 2 teaspoons sugar Combine first 6 ingredients in a bowl; cut in margarine with a pastry blender or 2 knives until mixture resembles coarse meal. Add cranberries and orange rind; toss well. Add yogurt, stirring just until dry ingredients are moistened (dough will be sticky). Turn the dough out onto a lightly floured surface, and with floured hands, knead 4 or 5 times. Pat dough into an 8-inch circle on a baking sheet coated with cooking spray. Cut dough into 12 wedges (do not separate the wedges). Sprinkle 2 teaspoons sugar over the dough. Bake at 450 degrees for 12 minutes or until golden. Yield: 1 dozen (serving size: 1 scone). >From: "Koula Smith" - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve warm. NOTES : 154.7 Calories, 3.2g Fat, 0.7 Fiber 26.5% CFF * Exported from MasterCook * Creamy Mushroom Soup #2 Recipe By :Gayle Smith Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Better Than Bouillon Mushroom Base chopped carrots wild rice miscellaneous mushrooms red wine 8 ounces evaporated skim milk I use the Better Than Bouillon Mushroom Base. It's not vegan; it contains beef broth. I make a creamy soup with that as the base and add chopped carrot, wild rice, various styles of mushrooms, and some red wine. After everything has cooked, I have added an 8oz can of evaporated skim milk to it and cooked for another 10 minutes or so without letting it boil. But to tell the truth, I'm going to make it again tonight, and I think I'll skip the milk. I think it spoils faster (I live alone; probably different for families), and the mushroom base makes it very savory anyway. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crispy Skinned Salmon Recipe By :Lucy Waverman, "On Cooking", Globe&Mail 98-2-7 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 24 Ounces salmon fillets -- with skin 2 Tablespoons olive oil 1 Tablespoon cracked black pepper 2 Teaspoons kosher salt -- or less 1 Teaspoon garlic -- chopped 1 Pinch dried thyme 1 Pinch dried rosemary 1 crumbled bay leaves 1. Brush salmon with 1 tablespoon olive oil. Combine pepper, salt, garlic, thyme, rosemary, and bay leaf. Sprinkle on salmon. Leave to marinate for 2 hours on counter or 4 hours refrigerated. 2. Heat remaining oil on medium-high heat in a non-stick skillet. Add salmon, skin-side down. Fry 1 minute then cover pan and cook for 6 to 8 minutes or until salmon is cooked but still slightly pink in centre. Remove salmon fillet from skin and place on dish. Remove skin, sliver and sprinkle over salmon. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - Serving Ideas : Lucy Waverman: frites or mashed potatoes NOTES : This is our favourite recipe for salmon fillets that still have skin on one side, but would work for skinless too. In fact, we don't bother removing the skin to sprinkle over the salmon; we just leave it on the plate and toss out at the end of the meal. I've lost count of the number of times we've made this. We've gotten very positive feedback from friends and family members who have shared this with us. The recipe is for 4 6-ounce salmon fillets with skin on, but it worked well on a single large fillet of the same total weight. I find that 1 1/2 teaspoons salt make the salmon sufficiently salty. The marinated salmon can also be cooked on a preheated barbeque, with the lid down. Entered into MasterCook 4.07 by Ellen Pickett. * Exported from MasterCook * Crockpot Grains, Etc. Recipe By :Lean and Luscious Meatless - 267 Serving Size : 8 Preparation Time :8:00 Categories : Crockpot Eat-Lf Mailing List Grains & Cereals Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup millet -- uncooked 1/4 cup barley -- uncooked 1/3 cup brown rice -- uncooked 1 onion -- chopped 1 cup green pepper -- chopped 1/2 cup carrot -- chopped 16 ounces kidney beans, cooked -- drained 8 ounces tomato sauce 16 ounces tomatoes, canned (reserve liquid) -- drained and chopped 16 ounces canned corn -- drained 1 teaspoon dried oregano 1 teaspoon dried basil 1/2 teaspoon garlic powder salt and pepper -- to taste Combine all ingredients in a crockpot. Add water to reserved tomato liquid to equal 2 1/2 cups. Stir into grain mixture. MIX WELL. Cover and cook on LOW for 8 hours. Stir well before serving. >From: Vickie - - - - - - - - - - - - - - - - - - - NOTES : Add 4 ounce can of diced green chili to add more zip. * Exported from MasterCook * Curried Celery Soup Recipe By :HIGH FIBER COOKBOOK - Anne Sheasby* Serving Size : 6 Preparation Time :0:35 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 1 onion -- chopped 1 leek -- washed and sliced 1 1/2 pounds celery -- chopped leaves reserved 1 tablespoon curry powder -- such as Madras or a milder yellow curry 8 ounces potatoes -- chopped with peel left on 4 cups vegetable stock 1 bouquet garni 2 tablespoons chopped fresh mixed herbs salt celery seeds and leaves -- for garnish Heat oil in a large saucepan. Add onion, leek, and celery, cover and cook gently for 10 minutes, stirring occasionally. Add the curry powder and cook for 2 minutes, stirring occasionally. Add the potatoes, broth and bouquet garni, cover and bring to a boil. Simmer for 15 minutes or until the vegetables are tender. Remove and discard the bouquet garni. You may want to set the soup aside to cool slightly before pureeing in a food processor or blender. If you are using an immersion blender, the soup does not need to cool. Puree until smooth. Add the mixed herbs, season to taste and process briefly. Return to the saucepan and reheat gently until piping hot. Ladle into soup bowls and garnish each with a sprinkling of celery seeds and some celery leaves. VARIATION: use celeriac and sweet potatoes in place of celery and standard potatoes. (Recipe the HIGH FIBER COOKBOOK, by Anne Sheasby. 1997: Anness Publishing ISBN 1551106035) [PER SERVING: 102 cals, 4g protein, 3g fat, 16g carbs, 4.4g fiber] (Mastercook [PER SERVING: 179 cals, 6g protein, 4g fat, 30g carbs, 5.3g fiber] from kitpath@earthlink.net 11/20/98. TIP: The smaller the chop, the faster the vegetables cook. This soup doesn't improve that much with prolonged simmering. ) >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : Unusual combination of flavors - good with a warm whole-wheat roll or pita (for dunking) * Exported from MasterCook * Curry Squash Soup Recipe By :Jane Brody's Good Food Gourmet Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds winter squash 1 tablespoon Butter Buds(r) 1 1/2 cups onion -- chopped 1/2 cup celery -- chopped 1 large sweet apple salt -- optional pepper 1 tablespoon curry powder 4 cups chicken broth 1 bay leaf 1 cup buttermilk 2 teaspoons lemon juice Pierce squash several times and cook in microwave (on pie plate) until tender or bake in oven for 30 min. at 375 degrees. In med. saucepan add butter buds, onion, celery, apple, salt and pepper. Cover the pan, and cook the mixture for 5 min. over mod.-low heat, stirring the ingredients occasionally. Add curry powder, broth, and bay leaf, raise the heat, and bring the mixture to a boil. Reduce the heat, cover the pan, and simmer the mixture for 30 min. Discard bay leaf. When squash is cool enough to handle, discard the seeds, peel it, and cut its flesh into chunks. In batches in a blender or food processor, puree the broth mixture with the squash. Return the soup to the saucepan, and add the buttermilk and lemon juice. Adjust the seasonings, and heat the soup through but DO NOT BOIL IT. >From: Vickie - - - - - - - - - - - - - - - - - - - NOTES : Recipe can be doubled. * Exported from MasterCook * Date Nut Bread Recipe By :Country Bulk Stores - (www.webgate.net/~cbulk) via Naralon Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup chopped dates 1 cup raisins 1 1/2 cups boiling water 1 cup whole wheat flour 1 cup all-purpose flour -- unbleached 1 teaspoon baking soda 1 teaspoon baking powder 2 egg whites 1 teaspoon vanilla 1/2 cup chopped pecans 1. Place raisins and dates in a small bowl and cover with the boiling water, set aside. 2. In a large bowl, stir together flour, baking soda, baking powder and pecans. 3. Blend in the egg whites and vanilla. 4. Add the raisin and date mixture and stir until well blended. 5. Spread evenly into a greased and floured 9" x 5" x 3" loaf pan. 6. Bake at 350 for 35 - 40 minutes or until tests done. 7. Cool in pan for 10 minutes and then remove and cool thoroughly on a wire rack. It is best wrapped and stored overnight before serving. >From: shaze - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Double Ginger Scones Recipe By :Woman's Day Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 3/4 cups all-purpose flour 1/2 cup packed brown sugar 1 Tbsp crystallized ginger -- finely chopped 1 tbsp baking powder 1 tsp baking soda 1 tsp ground ginger 3/4 tsp salt 1/4 cup unsweetened applesauce 2 Tbsps butter or margarine -- cut up 1 cup lowfat vanilla yogurt 1/2 cup golden raisins 1 egg white -- lightly beaten 1 Tbsp sugar Heat oven to 400. Lightly coat large baking sheet with nonstick cooking spray. Combine first 7 ingredients in a large bowl. Add applesauce and butter; mix with fingers or fork until mixture resembles coarse crumbs. Stir in yogurt and raisins. Turn dough out onto floured surface. Gather into a ball. Pat into 9-inch circle. Using sharp knife coated with nonstick cooking spray, cut into 12 equal wedges. Arrange wedges on prepared baking sheet, 2 inches apart. Brush with egg white; sprinkle with sugar. Bake in 400 oven for 12-15 minutes or until golden brown. Remove to a wire rack to cool slightly. Serve warm or at room temp. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant Mykonos Recipe By :Moosewood Restaurant Cooks at Home Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups chopped onion 2 garlic cloves -- minced or pressed 1 tablespoon olive oil 6 cups cubed eggplant -- (1 med.-large) 1 large red bell pepper 3 cups canned tomatoes (1 28 oz. can) -- undrained 1/4 cup water 1/2 teaspoon salt 1 teaspoon ground fennel 2 tablespoons fresh dill -- chopped -- or 2 t. dry dill 2 tablespoons fresh lemon juice 3 cups fresh spinach -- chopped 1/4 cup feta cheese -- crumbled** In a large stewpot, saute the onions and garlic in the olive oil until translucent. Cut the eggplant into 1" cubes and add them to the pot. Slice the pepper into 1"-square pieces. Crush the tomatoes. Add the peppers, tomatoes, water, salt, and fennel to the pot. If using dried dill, add it now. Cover the pot and simmer, stirring frequently, until the eggplant is completely tender, about 15 minutes. Stir in the fresh dill, if used, and add the lemon juice and spinach. Simmer for another minute or two until the spinach wilts but is still bright green. Add salt and pepper to taste. Serve topped with feta cheese, if desired >From: Diana Slade - - - - - - - - - - - - - - - - - - - NOTES : If you expect to have leftover stew, set some aside before adding the spinach, because the spinach will lose its fresh color. Rewarm the leftover stew, and stir in the spinach just before serving. Serve with a hearty bread. **original recipe called for 1/2 cup feta cheese, which puts this recipe over 30% CFF * Exported from MasterCook * Fifteen Minute Soup Recipe By :Sue B Serving Size : 6 Preparation Time :0:30 Categories : Eat-Lf Mailing List Low Fat Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 lb extra lean ground beef 2 cans minestrone soup 2 cans tomatoes with green chilis 2 cup pinto beans 2 cup frozen mixed vegetables salt and pepper -- to taste garlic powder -- to taste Brown beef with salt, pepper and garlic. Drain on paper towel and add back to dutch oven. Add remaining ingredients and cook for 30 minutes. Good served with cornbread. 4 Points >From: "Koula Smith" - - - - - - - - - - - - - - - - - - - NOTES : Variation #2: Don't add the ground beef - makes a delicious veggie soup for 1 point per serving! Black beans are a great substitute for the pinto beans, also. * Exported from MasterCook * Fig And Turkey Salad With Curry Dressing Recipe By :Fig Growers Assn. Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salads Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup nonfat salad dressing For dressing (original): -- 2/3 cup vegetable oil -- 1/3 cup cider vinegar -- 1 tsp curry powder -- 1 tsp seasoned salt -- 1/2 tsp Worcestershire sauce -- 1/2 tsp granulated sugar For salad: 1 quart mesclun -- dry measure -- or 10 ounces spring green mix -- pre-packaged 3 cups cooked turkey breast meat -- sliced or shredded 1 cup dried figs -- quartered lengthwise 2/3 cup thinly sliced celery 1/3 cup slivered almonds -- toasted, or more 3 tablespoons sliced green onions 1 1/2 cups diced unpeeled red apple -1-lg To prepare dressing: Combine oil, vinegar, curry powder, seasoned salt, Worcestershire and sugar in a jar with a tightly fitting lid. Cover; shake well to blend. Shake again before using. To prepare salad: Combine mesclun, turkey, figs, celery, almonds and onion in large salad bowl. Keep cold. Just before serving, add apple and dressing; toss gently until thoroughly mixed. Serve in individual salad bowls or pass large bowl at table. Yield: 6 servings. [506 cals, 34 g fat as written; 287 cals, 10g fat with a non-fat salad commercially prepared dressing] The dried fruit, turkey and dressing spark up mixed greens to make a main dish that could be served any time of year, along with hot garlic bread or rolls. -Recipe is from the California Fig Advisory Board. >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : skip their oily dressing and use one of the fat-free bottled dressings adding in some of the suggested spices * Exported from MasterCook * Fire And Ice Recipe By :Bobby Flay and Holly McCord, Nov 1996 Serving Size : 8 Preparation Time :8:30 Categories : Condiments & Seasoning Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup honey -- plus 1 tablespoon honey 1/4 cup water 4 cup ruby-red grapefruit juice -- strained 1 ripe papaya 1/4 teaspoon minced chili pepper serrana or jalapeno 1 tablespoon chopped mint 1 tablespoon lime juice For dessert, top a scoop of grapefruit ice with a spicy fruit salsa. 1. ICE: Combine 1/4 cup honey and the water in a large saucepan. Bring to a boil over medium heat, stirring occasionally. Remove from heat. Cool. 2. Whisk in juice and transfer to a shallow 1 1/2-qt. freezer proof container. Freeze at least 8 hrs. 3. FIRE (salsa): Peel papaya, halve and scrape out seeds. Cut flesh into l/2-in. chunks to make 1 1/2 cups. 4. Combine half of papaya, minced chili, mint and lime juice in a medium bowl. Drizzle with 1 tbsp. honey and toss. Refrigerate 30 min., mixing occasionally. 5. To serve, add remaining papaya to salsa. Remove ice from freezer and chop into fine chunks using a sturdy fork. Place a scoop of grapefruit ice in a bowl or stemware glass and top with salsa. [Serves 8. 100 cals, 0 g fat, Pat H. McRecipe 1996 Part of a Thanksgiving menu.] >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Five Minute Broccoli Soup Recipe By :Freshlike Products Serving Size : 4 Preparation Time :0:05 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 box frozen chopped broccoli -- 10 oz box 1 1/2 tablespoons reduced-calorie margarine 3 tablespoons onion -- finely chopped 2 tablespoons flour 2 1/2 cups skim milk -- (orig was 1%) 1 teaspoon salt 1 cup cheddar cheese, lowfat 1 tbsp flour 1 pinch cayenne pepper -- to taste 1/8 teaspoon nutmeg Cook broccoli according to pkg directions, but omit salt and add onion. In a large saucepan over medium high heat, melt margarine, cook 1 minute. Add the 2 tbsp flour, whisk 1 min. Slowly whisk in milk and salt until smooth and boiling. Add broccoli and grated cheese (recommended white cheddar), continue to whisk. Bring to a boil. Season with cayenne and nutmeg if desired. (4 points) >From: "Koula Smith" - - - - - - - - - - - - - - - - - - -