* Exported from MasterCook * Forty Niner Sourdough Bread Recipe By :Norman Garrett : Quick & Delicious Bread Machine Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Bread-Bakers Mailing List Breads Dough Cycle Eat-Lf Mailing List Fatfree Low Fat Sourdough Breads Yeast Free Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Teaspoons sugar 1 1/2 Teaspoons salt 3 Cups bread flour 1/2 Cup sourdough starter batter 3/4 Cup water -- warm Place ingredients in the machine in the order listed. Use the dough setting if you have it, otherwise stop the machine after the dough is completely mixed. Set the machine for a timed bake. Give the sourdough 6 to 8 hours to rise before the bake cycle begins. >From: Gerard_Mcmahon@ftdetrck-ccmail.army.mil >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fresh Tomato Soup With Basil Recipe By :Simple Goodness Serving Size : 5 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Cooking Spray 4 1/2 cups chopped seeded peeled tomato 3/4 cup chopped onion 1/2 cup chopped celery 1 cup water 1 teaspoon chicken-flavored bouillon granules 1/2 teaspoon sugar 1/4 teaspoon freshly ground pepper 1/3 cup finely chopped fresh basil Basil springs -- optional 1. Coat a Dutch oven with cooking spray; place over medium heat until hot. Add tomato, onion and celery; saute 5 minutes or until onion is tender. Add water, bouillon granules, sugar, and pepper; bring to boil. Cover, reduce heat, and simmer 30 minutes, stirring occasionally. 2. Pour half of tomato mixture into a blender or food processor; process until smooth. Pour into a bowl. Repeat procedure with remaining tomato mixture. Stir in chopped basil; cover and chill. Garnish each serving with basil sprigs, if desired. Yield: 5 servings (serving size: 1 cup). Selections: 1FR/V; Points: 0.5 - Per serving: Cal 55(16% from fat); Pro 2.1g; Fat 1g(sat 0.1g); Carb 11.7g; Fib 3.1g; Chol 0mg; Iron 1mg; Sod 191mg; Calc 23mg. (.5 point) >From: "Koula Smith" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruit Cake #2 Recipe By :Neal Pinckney, Healthy Heart Handbook Serving Size : 16 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Fruit Holidays Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup unsweetened applesauce 3/4 cup water 1/2 cup sugar -- rice syrup or substitute 2 1/2 cups mixed dried fruit -- * 2 tablespoons blackstrap molasses 1 tablespoon Ener-G egg replacer -- lightly beaten in 4 tablespoon water -- (equal to 1 egg) 1 1/2 cup whole wheat flour 2 tsp baking powder 2 oz rum -- brandy, (optional) -- or whiskey 2 tablespoon brown sugar -- (for topping) ** * candied fruit, maraschino cherries, raisins, dates, etc. ** I use raw or turbinado sugar and sprinkle a bit more generously than 2 TB would cover. Chop or cut (with kitchen scissors) fruit into small pieces. Place the applesauce, water, sugar and fruit in a saucepan. Bring to a boil and simmer for 20 minutes. Allow to cool. Preheat oven to 300 degrees F Mix the egg replacer into the fruit mixture, then sprinkle in the flour and baking powder while mixing. Add water, if necessary, to make a stiff batter. Pour into a non-stick baking loaf pan (bread pan) and sprinkle with a little brown sugar. Bake for 1 1/2 to 2 hours or until a toothpick inserted into the center of the cake comes out clean (not counting the sticky fruit). If using miniature pans, adjust accordingly. Will take 45 minutes to an hour. Let cool slightly, then turn out on cooling rack. Makes 16 servings. Freezes well. Per serving: Cal 150.8 Fat .312g (1.8%FF) Protein 1.996g Carbo 36.46g Sodium 36.68mg Fiber 2.77g >From: Natalie Frankel - - - - - - - - - - - - - - - - - - - NOTES : This is delish. I particularly like to make it in miniature loaf pans. It changes the texture - less cake and more cake top. They also make great little gifts. * Exported from MasterCook * Fruitcake, Linda's Recipe By :Toronto Star Serving Size : 6 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Holidays & Gifts Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 Cups Dates -- pitted and chopped 2 Cups Candied Citrus Peel -- chopped 2 Cups Seeded raisins 2 Cups Seedless raisins 1 1/2 Cups Currants 1 1/2 Cups Almonds, Blanched -- blanched 1 1/2 Cups Maraschino Cherries -- drained and chopped 1/2 Cup Maraschino cherry liquid 1/2 Cup Brandy -- or fruit juice 1 Can Crushed Pineapple In Water -- 19oz. - 540ml 2 Cups Sugar 1 Cup Strawberry jam 4 Cups Flour 1 1/2 Teaspoons Baking soda 2 Teaspoons Cinnamon 1 Teaspoon Salt 1/2 Teaspoon Cloves 1/2 Teaspoon Allspice 2 Cups Butter 2 Cups Sugar 12 Eggs 1 Brandy DAY 1 - In a large bowl, mix together dates, peel, raisins, currants, almonds and drained cherries(reserve liquid). Stir in brandy or fruit juice. Cover with plastic wrap and let stand at room temperature overnight. In a saucepan, combine pineapple and two cups sugar. Bring to a boil, reduce heat and simmer, uncovered, stirring frequently, 30 - 40 min., or until mixture thickens. There should be about 2 1/2 c of pineapple mixture. Remove from heat, stir in reserved cherry liquid and jam. Cover and refrigerate overnight. DAY 2 - Generously grease and line 6 - 9x5 inch loaf pans or three standard wedding cake pans, with waxed paper, aluminum foil or parchment. Grease lining. In a bowl, combine flour, baking soda, cinnamon, salt, cloves and allspice. Add one cup of flour mixture to date mixture and toss to thoroughly coat fruits. In a large mixing bowl, cream butter and two cups sugar. Beat in eggs one at a time, blending well after each addition. Alternately stir small amounts of flour mixture and pineapple mixture into butter mixture. Mix fruit into batter well. Spoon batter into prepared pans. Place a large, shallow pan of water on bottom rack of oven. Fill half full with hot water and preheat oven to 275. Place loaf pans on middle rack and bake 1 1/2 - 2 hours or until a cake tester inserted in the centre comes out clean. Remove cakes from oven, cool 10 min. Remove from pans, peel off paper and cool. Wrap individually in cheesecloth soaked in additional brandy. Wrap in plastic wrap, then aluminum foil. Store in a cool place and moisten cheesecloth occasionally with brandy. Fruitcake can be aged 4-6 weeks then it can be wrapped securely and frozen. >From: "Linda G." - - - - - - - - - - - - - - - - - - - NOTES : The best Fruitcake I've made - and so far - everyone likes it :-)) Here is a fruitcake that I have been making for the last 15 years - I just love this one and so does anyone I give it too :-)) As you are reading through the recipe - it does seem to have lots of butter and sugar - but it also makes a lot of fruitcake. The CFF are only 28.5% * Exported from MasterCook * Ginger Crinkles Recipe By :Cooking Light 10/98 Serving Size : 30 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup packed dark brown sugar 1/3 cup stick margarine -- softened 1/4 cup molasses 1 large egg whites 1 tablespoon crystallized ginger -- chopped 1 1/3 cups all-purpose flour 3/4 cup toasted wheat germ 2 teaspoons baking soda 1 teaspoon ground ginger 1 teaspoon ground cinnamon cooking spray 2 tablespoons granulated sugar 1. Beat brown sugar and margarine at medium speed of a mixer until light and fluffy. Add molasses and egg white; beat well. Stir in crystallized ginger. 2. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, wheat germ, baking soda, ground ginger and cinnamon. Stir into molasses mixture. Cover; freeze 20 minutes. 3. Preheat oven to 350. 4. Lightly coat hands with cooking spray. Shape the dough into 30 balls, about 1 tablespoon each. Roll the balls in the granulated sugar. Place the balls 2 inches apart on baking sheets coated with the cooking spray. Bakes at 350 for 10 minutes . Cool cookies on pans for 3 minutes. Remove from pans, and cool the cookies completely on wire racks. Yield: 2 1/2 dozen (serving size: 1 cookie). >From: "William S. Grant II" - - - - - - - - - - - - - - - - - - - NOTES : You can omit the chopped crystallized ginger and increase the ground ginger to 1 1/2 teaspoons, if desired. * Exported from MasterCook * Gingered Cabbage Recipe By :Leafy Greens, Mark Bittman Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Side Dishes Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp Olive Oil -- Or Peanut Oil 1 Head Savoy Cabbage -- Note 1 1 Tbsp Minced Garlic Salt And Pepper -- To Taste 1 Tbsp Garlic -- Peel, Mince Juice Of 1 Lemon Fresh Parsley -- Minced Note 1: any cabbage or chard can be used, about 1 1/2 lbs, core, shred, chop Heat the oil in a large skillet over med-high heat, and saute the cabbage, stirring occasionally. When it is limp but not mushy, after about 10 min, add the garlic, salt and pepper, and cook another 2 min, stirring. Add the ginger, cook another minute, and remove to a platter. Drizzle with the lemon juice, sprinkle with the parsley and serve. Makes 4 servings Time: 30 min Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Glazed Sweet Potatoes Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 lbs. sweet potatoes -- peeled 1 tablespoon margarine 1 tablespoon brown sugar 2 tablespoons nuts -- ( walnuts or pecans are fine) Cut sweets into quarters and cook until tender. Drain. Place in baking dish and top with margarine, sugar and nuts. Bake at 350 deg. for 15-18 min. or until nuts are toasted. Cal., 100, protein, 1 g., carbo., 14 g., fat, 2 g., sodium, 37 mg., potassium, 139 mg., chol., 0 mg. Yields 8 servings. Food Ex: 1 starch/bread, 1 fat. >From: Angie Phillips - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Green Beans Amandine Recipe By :Cooking Light Quick & Easy Weeknights 1996 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons nonfat margarine 1 1/2 Pounds green beans -- ends trimmed 1 1/2 Cups low-salt chicken broth 1/2 Teaspoon freshly ground pepper 1/4 Teaspoon salt 1 Tablespoon cornstarch 2 Tablespoons water 1 Tablespoon lemon juice 2 Tablespoons sliced almonds -- toasted 1. Place margarine in a large skillet. Add beans, and saute 5 minutes. 2. Add chicken broth, pepper and salt; bring to a boil. Cover, reduce heat, and simmer 15 minutes. 3. Combine cornstarch and water; stir well. Add to skillet, and cook 1 minute, stirring constantly. 4. Stir in lemon juice. 5. Just before serving, sprinkle with almonds. Yield: 4 servings (serving size: 1 cup) CALORIES 100 (26% from fat); PROTEIN 4.8g; FAT 2.9g; CARB 16.2 g; CHOL 0mg; SODIUM 232mg >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hale Kale (Creamed) Recipe By :Bobby Flay and Holly McCord, Nov 1996 Serving Size : 8 Preparation Time :0:30 Categories : Eat-Lf Mailing List Low Fat Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds kale 3/4 cup evaporated skim milk 1/8 teaspoon ground nutmeg 1/4 cup nonfat sour cream freshly ground pepper Just like creamed spinach, but much denser, more flavorful and loaded with calcium, iron and vitamin C. 1. Clean and remove center stalks from kale. Blanch kale (about 2 min.) in boiling water until tender. Rinse in ice water and cut into 1/2-inch ribbons. 2. In a large saucepan over medium heat, combine the kale, milk and nutmeg. Simmer 2 min. Reduce heat to low and cook for 5 min., or until the milk has reduced and thickened. Stir in sour cream and season to taste with pepper. [serves 8. at 70 cal., 0.6 g. fat Pat H. McRecipe 1996, see Thanksgiving Menu] >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hash Brown Casserole Recipe By :Healthy Choice Serving Size : 16 Preparation Time :0:00 Categories : Breakfasts Casseroles Eat-Lf Mailing List Low Fat Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 15 ounce Healthy Choice baked potato soup 8 ounces lowfat sour cream 1/2 teaspoon garlic salt 2 pounds frozen hash brown potatoes 8 ounces Healthy Choice lowfat cheddar shreds 2 tablespoons fatfree parmesan cheese Combine first 3 ingredients in a large bowl. Add hash brown potatoes & cheddar shreds, stirring well. Pour into a 13 x 9 baking dish coated with cooking spray. Top with Parmesan cheese. Bake, uncovered, at 350F for 55-60 minutes or until potatoes are tender. Yield: 16 (1/2 cup ) side servings Per serving: 132 cal, 3.1g fat (21%), 7 mg chol, 346 mg sod Main dish variation: Add 1 (14 oz) package Healthy Choice sausage, cut into 1/2 inch pieces. Changes: I used fatfree sour cream & 2% lowfat Kraft cheddar cheese since I had those items on hand. I substituted garlic powder for the salt & used regular parmesan cheese. >From: JusNeedlin@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I made this casserole last week & everyone enjoyed it. The nutritional info is for the recipe as listed. It doesn't include the Main dish variation or my changes. Reggie asked for ideas for Thanksgiving. I think this would be a great side dish for the holidays & it makes plenty. Or use the dish after the holidays & add leftover ham. * Exported from MasterCook * Herb And Vegetable Soup Recipe By :Cooking with Caprial! http://www.caprial.com/ Serving Size : 6 Preparation Time :0:30 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 large onion -- diced 3 cloves garlic -- chopped 1 cup sherry 3 carrots -- diced 3 large potatoes -- diced 2 stalks celery -- diced 6 cups chicken stock or vegetable stock 8 shallots -- coarsely chopped and oven-roasted 3 red bell peppers -- roasted peeled and cored -- chopped 1 tablespoon chopped fresh basil 1 tablespoon chopped fresh thyme 1 teaspoon chopped fresh rosemary 1 teaspoon chopped fresh oregano 1 teaspoon chopped parsley 2 cups cooked pasta -ziti or penne 1/4 cup hot pepper sauce -cayenne salt and black pepper to taste 6 herb sprigs -- for garnish In a very large stockpot, heat olive oil until very hot. Add onion and garlic and saute until you can smell the aroma. Add sherry and boil over high heat until reduced by half, 2 to 3 minutes. Add carrots, potatoes, celery, and stock and cook over medium heat until the potatoes are barely cooked, 10 to 15 minutes. Add shallots, peppers, basil, thyme, rosemary, oregano, and parsley, and simmer just until the potatoes are fork-tender. Add the pasta, then season with cayenne sauce, salt, and pepper. Heat just until the pasta is warmed through. Serve soup hot, topped with a fresh herb sprig and freshly ground black pepper. "This soup is packed full of flavor and low in fat. When I make a double batch of this soup, I place the pasta in the individual serving bowls and pour the hot soup over it, so that the pasta doesn't get overcooked when I reheat the soup later." >MC formatted by Brenda Adams and MC_Buster >Nutrition links pat Hanneman (335cals, 5g fat, 14%cff) >to elf-ideas SOUPS 11/19/98 ADDRESS CHANGE 1998: old http://www.pacificharbor.com/caprial/ new http://www.caprial.com/ >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : It's even faster when we use no-egg shell pasta. * Exported from MasterCook * High Rollers Recipe By :Fat-Free Holiday Recipes Serving Size : 48 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Spreads & Sandwiches Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 flour tortillas -- 10 " 1 1/2 cup nonfat cream cheese -- plain or garlic 1 lb turkey breast -- thinly sliced 8 ozs lowfat Swiss cheese -- thinly sliced 1/2 cup fat-free ranch salad dressing 48 spinach leaves -- fresh 1/2 cup black olives -- sliced 48 slices red bell pepper 1 can artichoke hearts -- drained and chopped -- (14 oz. can) Spread each tortilla with 3 Tb. of cream cheese, extending the cheese to the outer edges. Lay 2 oz. of sliced turkey over the bottom half only of each tortilla, leaving a 1-inch margin on each outer edge. Place 1 oz. of sliced Swiss cheese over the turkey, and spread with 1 Tb. of ranch dressing. Arrange 6 spinach leaves over the Swiss, and sprinkle with 1 Tb. of olives. Arrange 6 red bell pepper slices over the olive layer. Top with 1/4 c. of artichoke hearts. Starting at the bottom, roll each tortilla up tightly. Cut a 1 1/4-inch piece off each end and discard. Slice the remaining tortillas into six 1-1/4-inch pieces, Arrange the rolls on a platter and serve. Simple to make and festive in appearance. I made these for a potluck party, and they were the first appetizers to go! To avoid a last-minute rush, make High Rollers the day before your party, cover them with plastic wrap, and refrigerate. The next day, simply remove the wrap and serve. Each appetizer equals 1 Weight Watcher point. REG 4 shared by Kris Young, Vancouver, WA, USA >From: Kris Young - - - - - - - - - - - - - - - - - - - NOTES : I usually lurk, but I thought I'd de-lurk to contribute a favorite appetizer from a cookbook that's perfect for this time of year: Fat-Free Holiday Recipes. The appetizer is called High Rollers. They're very low fat (only 2 grams per serving, and 20.3% calories from fat), very colorful and festive on a holiday platter, AND they're delicious! Enjoy! * Exported from MasterCook * Holiday Eating Tips For Diabetics And Others Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Diabetic Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** The following is a list of the best ideas a number of people with diabetes offer for the greater good. There are some excellent ideas about how to keep consumption down, blood sugars under control and still enjoy the holidays and fun. These thoughts and ideas are great for all of us so we may have a happier and healthier holiday season. SF= Sugar Free Bg= Blood glucose Gm= measurement of a substance Grazing= What many folks do when faced with buffets and such, just walk and eat, and eat and never realize just how much you consume. Fran put all this together, thanks Fran. 1. Drink water - or flavoured water before eating; 2. 40 chews to one bite; old fashioned but works - seems to get the juices going and the brain seems to send out the satiety signals earlier than if just gobbling food; 3. concentrate on the taste and texture of each mouthful and component of the food. This slows down the rate of eating with the same effect as 2. above. 4. Listen and talk and never with your mouth full. Amazing then how little time you spend eating rather than stuffing, gobbling, swallowing half masticated food so you can throw in your 2 cents worth. 5. Listen to your body rather than your eyes. If your stomach says I'm full - listen to that instead of eyeing all the food still there which you haven't eaten. 6. Practice saying no thank you to second helpings. ;-) * If going to a party or a get together where "grazing" is done, I will often stick some gum in my mouth--hard to eat while chewing gum :) Also this works while making goodies/cookies at home where you tend to eat the dough :)) * If I am not the one in charge of the menu I make sure I volunteer to bring a salad so I have something I can eat *extra* of. I tend to sip on coffee, probably drink too much, but it helps keep me full and keep the carbs away from my mouth. I fill my plate up once only, if others are still eating when I am done, I get up and start helping to clean up/do dishes....in other words, keep my hands busy. If going out, eat a small amount of something before I go so that I am not sitting down at some late hour and am ravenous and pig out. Eat very slowly, then sit for a few minutes and then if I want more go for it, but never load my plate just put some food on it. I can always go back. Relatively newly learned lessons. * ***Cranberry sauce made w/ Equal... its a free food, w/ portions in moderation.. SF orange jello salad... w/ shredded carrots, SF pineapple, apples and walnuts. ***LOTS of vegetable salads !!!! (Cole Slaw sticks in my mind !) ***SF ice cream *** Putting lots of veggies into the stuffing that stuffs the bird... I use mushrooms. onions. celery, carrots and whatever else is in the fridge that may taste good... oranges too !!! Serve (eat) only WHITE meat In recent years I've made SF pumpkin pie or just custard... to me it tastes as good as the real thing, and hubby luckily thinks the same !!!! * LOTS and LOTS of fresh veggies to nibble on.....so I can eat a bunch of stuffing! My diet won't be the most nutritious... but it's two days out of the year...the other 363 I manage my bg great. Those two days are my reward for doing great the rest of the year. * I try hard to walk at least twice on Thanksgiving Day and Christmas Day. I walk 2 miles in a.m. before eating and after big dinner I walk another 2 miles if possible. I still eat too much but this helps. Usually I recruit relatives to walk with me and we have a good time. * The problems for me come in having goodies standing around between meals. I have a really hard time not grazing. We have had less and less but I usually succumb at some point and then skip other items during a meal. * I find if I have substantial portion of protein then I get full for hours. Can be useful if we adopt the French formal way of eating i.e. course of protein au jus then course of veggies etc. But when we pile everything on the same plate sadly the protein effect is minimised by the carbs in root veggies and potatoes etc. Soups made with low carb veggies, good chicken or turkey or meat stock as opposed to stock cubes and small pieces of relevant protein also fill up before main course which of course then means less room for carb high desserts :-) Lots of veggie dishes too both main course or as side dishes which are filling, tasty but don't do a number on bgs. Desserts? SF jello mixed with quark or cream cheese and frozen raspberries -- 2 ozs or so. I sometimes just mix up some raspberries, blueberries or strawberries or a little chopped mango with quark, cream cheese which is delicious either with crackers or with plain sf jello. I also use dal in various forms - makes delicious soups, crunchy side portions with salads - masses of variations on them - half a cup gives lots of protein but does not put up bgs and sticks to the ribs Also curly kale , lightly steamed then add a little EV Olive Oil or butter and toasted sesame seeds - maybe a dash of worcester sauce or soya sauce or chilli pepper or whatever. Delicious! * I am bringing the turkey and stuffed veggies as a garnish. These stuffed veggies are a part of my holiday diet strategy. They are only moderately low-carb, since the stuffing does include some garbanzos, black beans, and squash. I will only eat a couple of bites of turkey and these veggies will help to satisfy me, since I tend to find even small portion of beans very satisfying. I go for raw veggie munchies and I will bring a yoghurt dip for those to augment richer dips. Into an eight-ounce portion of plain yoghurt, I stir three tablespoons of vegetable broth powder, a tablespoon of olive oil and pinches of my favorite herbs and seasonings such as garlic, thyme, black pepper, chopped green onions. I also make for parties a wonderful low-fat cheese spread. To a sixteen ounces (two cups) of Quark ( a low-fat cheese product available at places such as Sundance and other health-oriented food stores) I add a quarter-cup of rinsed and chopped stuffed green olives and/or chopped black olives, minced garlic, a lot of black pepper and a tablespoon or two of grated sap sago cheese. This cheese is very strong and parmesan can be substituted for it. For an even lower fat deal, the olives can be omitted and you can just use chopped sweet red peppers and lots of seasonings in the quark. I let this "mellow" for a day or two. It also keeps very well. Quark is a yoghurt-cheese product that has 2.5 g fat per 1/2 cup 2 gm of which is saturated fat, so it is a pretty good cheese alternative for someone like me who is a cheese nut. Low sodium too, only 75g to a half cup! 1/2 cup of plain quark has only 4 g carbs, so I sometimes just use the seasoned stuff for a sandwich filling. It does have 11g of protein. For me it has excellent staying power too. It is great on Finn-Crisp, Bran-a-Crisp or Rye Crisp or for those who don't do gluten, they stuff celery sticks or long slices of green and red pepper beautifully. For a nice dip, "dilute" this with plain yoghurt, but increase the seasonings according to your taste. It does not need salt at all since it is so tangy. * The average person gains 5 to 10 pounds over the holidays. You can watch your weight & still enjoy the festivities: *Plan plan plan!- Before each event where there will be food, make a plan. Eat light several days before the event. & eat lighter that day-- but don't skip meals or you'll set yourself up for a hunger induced binge. * Plan what you'll eat at the event. If it's a potluck or buffet, walk up and down the serving line without a plate, mentally planning which foods to take. If it's a sit down dinner, think about portion size. Modify traditional recipes to *lighten* them up. * Bring your low fat foods to the event- Whatever is your favorite, but something you know won't send your bg's soaring. * Continue exercising during the holiday season- don't wait till January or next spring. Walking is great- helps relieve stress & curb appetite, as well as burn calories. * Eat or drink low-calorie fillers- clear soups, V-8 juice, mineral water w/ lime- they'll take the edge off your appetite. * Limit alcohol- it's high in calories (5 oz eggnog w/ rum has 245), but more importantly, it increases appetite and decreases control. * Create some new family traditions, that don't involve food. So there you have it! For folks doing diet & exercise for control, the holidays are more challenging---- but just keeping the whole juggling act in balance applies to all types (not just diabetics!). So keep those water glasses full & walking shoes ready to go! >From: Angie Phillips - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Holiday Wassail Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Holidays Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- Boil 10 minutes: 2 cups sugar -- * 1 quart water -- (4 cups) --- Add to above and let stand 1 hour covered: 12 whole cloves 4 sticks cinnamon 4 all spice berries --- Add to the above mixture: 1 tablespoon chopped candied (crystallized) ginger 2 cans frozen orange juice concentrate (not -- (6 oz.) diluted) 1 can frozen lemonade concentrate (not diluted) -- (6 oz) 2 quarts apple cider or apple juice -- (8 cups) --- cinnamon stick * (over the years I have reduced this to 1/2 to 1 cup because the original amount makes it very sweet) Serve almost hot in mugs with a cinnamon stick. A "touch" of Calvados (French) or apple brandy is festive. I serve this Christmas Eve before dinner and at breakfast Christmas Day. >From: Sandee Ritter - - - - - - - - - - - - - - - - - - - NOTES : I have a great "Holiday Wassail" recipe that includes crystallized/candied ginger among the spices used. I also use candied ginger in cooking when I do not have fresh ginger available. It can be added to tea for a little spice and sweetness. I have found that it keeps very well in a tightly sealed jar on the cupboard shelf. This wassail is always a favorite with people and it's healthy too. My mom made it every Christmas when I was a child and now my teens insist we have it every year. It makes me happy to fix it -- it brings back pleasant memories and makes the house smell so good. My mom is in a nursing home with Alzheimer's in another state -- so when I fix it I always think of her and wish she was with us. * Exported from MasterCook * How To Cook Rice Under Pressure, Overview Recipe By :Lorna Sass, Cooking under Pressure, p. 199-200 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Pressure Cooker Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Pressure cooking removes starch, producing a slightly sticky white rice, or even stickier brown rice. To control foaming action when the rice is cooking, add 1 tablespoon of butter or oil. The amount of liquid required varies depending on the type of pressure cooker. If rice is not done by the time that all the liquid is absorbed, cook the next batch with a few additional tbsp. water. Flavourings: - for rice to serve with Italian, French, Spanish, or American Southern food, substitute beef, chicken, or vegetable stock for the water, and add one or more of the following flavourings to the pot per cup of dry rice: - 1 large clove garlic, sliced in 2 - 1 bay leaf -1/2 tsp. dried, or 1 tbsp. fresh, oregano, basil, or thyme - dash cayenne pepper - 1/2 tsp. sweet Hungarian paprika - olive oil instead of sweet butter or other vegetable oil -for rice to serve with Indian, Moroccan, or Middle Eastern food, can sub orange or apple juice (not I!) for half the water and add one or more of the following per cup of dry rice: - 3-inch cinnamon stick, broken in two - 1/4 tsp. ground cardamom - 1 to 2 tsp. curry powder - 2 to 3 whole cloves or 1/8 tsp. ground cloves - 1/8 tsp. ground allspice - 2 to 3 quarter-sized slices fresh ginger or 1/4 tsp. ground ginger - pinch saffron or 1/4 tsp. ground turmeric - 1/4 cup toasted pine nuts - 1/3 cup raisins, currants, or chopped apricots or prunes - 1/3 cup grated unsweetened coconut, preferably toasted Lorna Sass generally adds half of the normally recommended amount of salt to white rice. She rarely adds any salt at all to plain-cooked brown rice, since salt masks the grains' natural sweetness. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Italian Bean And Pasta Stew Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil -- or vegetable oil 2 small carrots -- thinly sliced 1 medium onion -- chopped 1 celery stalk -- thinly sliced 1 garlic clove -- minced 1 pkg. frozen baby lima beans -- (9-oz.) 1/2 cup dried lentils -- sorted, rinsed 1 can ready-to-serve vegetable broth -- (14 1/2 oz.) 1 cup water 1 can diced tomatoes with Italian herbs -- ( 14.5 oz.) undrained 1/4 cup uncooked orzo or rosamarina (rice-shaped pasta) 1. Heat oil in large saucepan over medium-high heat until hot. Add carrots, onion, celery and garlic and stir 2 to 3 minutes or until vegetables are crisp-tender 2. Add lima beans, lentils, broth and water. Bring to a boil. Reduce heat; simmer uncovered 15 minutes. 3. Stir in tomatoes and orzo. Return to a boil. Reduce heat; simmer 13 to 15 minutes or until lentils and orzo are tender, stirring occasionally. 4 (1 1/2 cup) servings Calories 310; fat 5g; cholesterol 0 mg.; total carbohydrate 54 g: sodium 820 mg. ; protein 13 g. I served this with warm onion focaccia. >From: Beverly Manning - - - - - - - - - - - - - - - - - - - NOTES : Made this last night. DH loved it and took the leftovers in his lunch today. NOTES from : Using MasterCook Nutritional Information and the WW 123 Success Program (prior to 2001) = 4 Points. COOK'S NOTES Ingredient Substitution One and one-half cups of sweet beans, or green vegetable soy beans, can be used in place of the 9 ounce package of lima beans. Sweet beans are soybeans harvested just prior to their maturity. Look for sweet beans in the freezer section of the supermarket, food co-op or Asian grocery store. Healthy Hint This hearty combination of pasta, lima beans, and lentils provides complete protein. This recipe is also an excellent source of dietary fiber. * Exported from MasterCook * Italian Meat Loaf Recipe By :HEALTHY HOMESTYLE COOKING c1994 by Evelyn Tribole Serving Size : 1 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Italian Low Fat Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 egg whites -- lightly beaten 2 cloves garlic -- minced 3/4 teaspoon dried basil 1/2 teaspoon salt 1/2 teaspoon dried rosemary 1/4 teaspoon crushed red pepper 1 medium apple -- peeled and cored and finely shredded 1/2 cup chopped onions 1/2 cup seasoned bread crumbs -- fine dry 1 pound lean ground turkey breast 2/3 cup reduced-fat spaghetti sauce 2 tablespoons grated Parmesan cheese Preheat the oven to 350 degrees. In a large bowl, stir together the egg whites, garlic, basil, salt, rosemary and red pepper. Then stir in the apples, onions and bread crumbs. Add the turkey and mix until well combined. Spray a 7 1/2-by-3 1/2-by-2-inch or 8-by-4-by-2-inch loaf pan with no-stick spray. Pat the turkey mixture into the pan. Bake for 15 minutes. Spread the spaghetti sauce over the top of the turkey. Bake about 25 minutes more or until the turkey is no longer pink. Let stand for 5 minutes. Transfer the loaf to a serving plate. Sprinkle the Parmesan cheese over the top. Slice and serve. Makes 4 servings. [LEAN BEEF : Calories 445; Fat 26g; CFF 53%; Cholesterol 156mg. LEAN TURKEY : Calories 227; Fat 3G; cff 10%; cholesterol 54mg.] ABOUT THE RECIPE: Everyone loves this Italian version of a meat loaf made with ground turkey. Calories, fat and cholesterol were reduced by: * Using egg whites instead of a whole egg; * Replacing ground beef with ground turkey breast; * Using shredded apples to add moisture that is lost by eliminating the beef fat; * Using a reduced-fat spaghetti sauce (less than 1 gram of fat per 4 ounces of sauce). SOURCE: HEALTHY HOMESTYLE COOKING c1994 by Evelyn Tribole. (Rodale Press). 11/98 Prevention online at http://healthyideas.com (kitpath@earthlink.net) >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Italian Soup Recipe By :Dr Art Ulene's Low-Fat Cookbook Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Ethnic Italian Low Fat Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 cup Beef Stock Homemade Or Prepared 1 cup Dry Red Wine 1 Lb Lean Fresh Turkey Sweet Italian Sausage 1 cup Onion -- Chopped 2 Cloves Garlic -- Minced 1 cup Carrots -- Sliced 1 cup Celery -- Chopped 1 Green Bell Pepper -- Chopped 2 cup Chopped Tomatoes -- Or 16 Oz Canned Tomatoes 8 Oz Tomato Sauce 1 Tsp Fresh Oregano 1 Sprig Thyme -- Several 8 Oz Tortellini, Spinach-Filled -- Note 1 Freshly Chopped Basil -- For Garnish Freshly Chopped Parsley -- For Garnish In a stock pot, heat stock and wine. Add sausage and simmer for 10 min until sausage is cooked. Remove sausage. Add onion, garlic, carrots, celery, green bell pepper, tomatoes, tomato sauce, oregano and thyme. Cook until vegetables are tender, about 30 min. Slice sausage into think rounds and add to the stock with tortellini. cook an additional 20 min or until tortellini are cooked. To Serve: Ladle into serving bowls and garnish with basil and parsley and a little cheese. Quick and Easy: Use frozen packages of chopped onion, carrot, celery and green pepper. Serves: 8 According to book (per serving): Cal 250; Total Fat 4g; Sat Fat <1g; Sod 637mg; CFF 13% This was very good. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Jewish Rye Bread, Real Recipe By :Secrets of a Jewish Baker Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Bread-Bakers Mailing List Breads Eat-Lf Mailing List Jewish Low Fat Sourdough Breads Starter Whole Grain & Cereal Breads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Starter: 1/2 Cup rye flour 1/8 Tsp salt 1 Cup water 1 Tablespoon caraway seed -- crushed 1 Teaspoon minced onion --- Stage one (large mixing bowl!): 1/2 Cup water 1 1/4 Cups rye flour All the starter --- Stage two: add the following to Stage one: 1/2 Cup warm water 3/4 Cup rye flour --- Stage three: add the following to Stage two: 1/2 Cup warm water 1 Cup rye flour --- Altus: leftover rye bread -- soaked in water --- Bread at last: -- * 1/2 Cup water 1 1/2 Cups rye sour -- (Stage three) 1/4 Cup altus 1 Tsp salt 2 1/2 Cups white flour 2 Tsp caraway seed -- (soak first in the water if you prefer) 1 Tsp yeast * (There's enough Stage three for two loaves; I refrigerate half for the next day, because I make it in the bread machine.) It's convenient to make Starter one day, Stages one and two the next day, refrigerate, then Stage three and the bread the next day. Note that this bread contains no shortening or sugar. Starter: Mix; cover; leave in oven with light on until bubbly (up to 24 hours). Stage one (large mixing bowl!): Mix; sprinkle another 1/4 C rye flour over the top; let stand in oven until double, with deep cracks on top (4 - 8 hours). Stage two: add the following to Stage one: Mix; sprinkle another 1/4 C rye four over top; cover; proceed as before. It can be refrigerated at any stage. Stage three: add the following to Stage two: Mix and proceed as before. Set aside 1/4 - 1/2 C as starter ; cover with film of water; cover container; refrigerate. Altus: Soak some leftover rye bread in water a few hours or overnight in fridge. squeeze dry and crumble. This will keep covered in fridge. >From: Joyce L Owen >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : This is a fabulous sourdough rye recipe (no molasses, chocolate, coffee, or fat). This is real bread! It's flavorful and chewy. None of this balloon bread stuff. I can send you the recipe if you like, but the book is great, and loaded with wonderful tips. * Exported from MasterCook * Kahlua Shrimp Jerk With Red Peppers On Angel Hair Pasta Recipe By :Hanneman november 1998 (See source note) Serving Size : 3 Preparation Time :0:20 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces medium shrimp * * * Marinade * * * 5 ounces jerk sauce 2 ounces honey 1 ounce Kahlua -- or more to taste 2 garlic cloves -- minced 2 tablespoons fresh flat-leaf parsley -- chopped 2 tablespoons fresh cilantro leaves -- chopped 1 tablespoon fresh basil leaves -- ribbon cut 1 teaspoon fresh thyme leaves -- or more to taste red pepper flakes -- optional to taste * * * SAUCE * * * 1 packet dark brown vegetarian bouillon -- or beef bouillon 1/2 teaspoon cornstarch water 1/2 red bell pepper -- diced 1/2 teaspoon Worcestershire sauce -- optional to taste * * * ADDITIONS * * * vegetable cooking spray 6 ounces angel hair pasta -- or more 2 1/4 cups chopped broccoli -- steamed fresh herbs -- optional garnish 1. Peel the shrimp. Salt-wash for about 4 to 5 minutes. Butterfly and devein. 2. Combine marinade ingredients in a non-reactive bowl. Taste and increase sweetness, if desired, with additional Kahlua. Add the shrimp to the marinade. Toss to coat. The marinade should cover the shrimp. Set aside to 'bloom' for 30 to 60 minutes. 3. Drain the shrimp, retaining the marinade. Add the bouillon and cornstarch to the marinade; stir until dissolved. 4. Spray a wok and heat it over a high burner. Stir fry the shrimp quickly, draining any moisture that collects so that the shrimp sear. When pink, push shrimp up the walls of the wok. Add the marinade and allow to bubble until the edges turn translucent (less than 1 minute). Thin the sauce with water (preferably from the pasta or vegetable). Reduce the heat and add the red bell pepper additional herbs if using. Taste and add Worcestershire sauce, if you desire. Serve at once on pasta with vegetable on the side. SOURCES: Recipe adapted from Ken Vemon's KAHLUA GRILLED SHRIMP ON ANGEL HAIR PASTA, an entry in a Louisianna Festival (cookbook #1; Lou Ana Gardens, Inc) Recipe was posted on Brenda's RecipeCafe mailing list by Dena Goad (11/7/98). The original made 5+1/2 cups of sauce based on Tiger Sauce and Kahlua for 2 pounds of shrimp. The sauce was discarded and the shrimp were grilled on a mesquite fire. We reduced and reproportioned the ingredients so that we retained the sauce for the pasta. REVIEW: Very attractive on the plate. Kick with after kick. Sweet. We liked it and would serve as part of a party/ buffet menu. Haunting flavor. The red pepper flakes were over-kill. A chile-head meal. [11/12/98] Tested by kitpath@earthlink.net [Per Serving - Calories 496; Fat 5g (9%cff); Cholesterol 116mg; 80g carbs; 28g protein; 5g fiber] >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : We tried to eat slowly but... failed. wolfed this down. The herbs helped to quell the heat of the jerk sauce and red pepper flakes. CHILE-HEAD meal! * Exported from MasterCook * Linguine With Peppery White Clam Sauce Recipe By :Adaptation from 365 Ways to Cook Pasta Serving Size : 4 Preparation Time :0:30 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 2 cloves garlic 1/2 onion -- chopped 1/4 teaspoon crushed red pepper 11 ounces clams, canned with liquid -- chopped 12 ounces linguini 1/4 cup white wine 1 lemon -- juiced 2 tablespoons fresh parsley -- chopped black pepper -- coarsely ground 1. Heat the oil in a medium skillet over low heat; stir in garlic and onion. Saute over low heat 2 minutes (do not brown); add the red pepper; saute 1 minute. Add the clams with their juice and the white wine; simmer, uncovered, 10 minutes. 2. Meanwhile, cook the linguine in plenty of boiling salted water until al dente, or firm to the bite, about 6 minutes. Drain pasta. Toss the linguine with the clam sauce, lemon juice, and parsley. Sprinkle with pepper if desired. >From: "Deborah Kirwan" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Linguine With Shrimp And Sun-dried Tomatoes Recipe By :Cooking Light Magazine, April 1997, page 194 Serving Size : 4 Preparation Time :0:40 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 ounces sun-dried tomatoes -- packed without oil --about 20 1/2 cup boiling water 5 ounces uncooked linguine cooking spray 1 pound medium shrimp -- peeled and deveined 1/2 cup chopped green onions 1/2 cup dry white wine 3 tablespoons fresh lemon juice 1 tablespoon capers 1 tablespoon olive oil 3/4 teaspoon dried Italian seasoning 1/4 teaspoon pepper 16 small pitted black olives 1 clove garlic -- minced 1/2 cup finely shredded Parmesan cheese 1. Combine sun-dried tomatoes and boiling water in a bowl; let stand 30 minutes, and drain well. Slice thinly, and set aside. Cook pasta according to package directions, omitting salt and fat; set aside. 2. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add shrimp and green onions; saute 5 minutes or until shrimp are done. Add sun-dried tomatoes, wine, and next 7 ingredients (wine through garlic); cook 1 minute or until thoroughly heated. Remove shrimp mixture from heat, and add cooked pasta; toss well. Serve with cheese. Yield: 4 servings (serving size: 1 1/4 cups pasta mixture and 2 tablespoons cheese). Calories 376 (28 % from fat); fat 11.9 g (sat 3.9 g, mono 5.4 g, poly 1.6 g); protein 30 g; carbohydrates 37.9 g; fiber 1.8 g; cholesterol 140 mg; iron 4.8 mg; sodium 927 mg; calcium 294 mg. >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mango And Crystallized Ginger Quick Bread Recipe By :Scones, Muffins & Tea Cakes Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup butter 1 Cup granulated sugar 3 eggs 2 mangos -- pureed to equal 1 c 2 Cups all-purpose flour 1 Teaspoon baking soda 1/4 Teaspoon salt 1/2 Cup crystallized ginger -- cut into small dice Preheat the oven to 350F. Butter a 9-by-5-inch loaf pan. In a large bowl with an electric mixer, beat the butter and sugar until well blended. Add the eggs, one at a time, and continue beating until the mixture is creamy. Stir in the mango puree. (The mixture will look "separated," but will come back together when the dry ingredients are added.) In a small bowl, combine flour, baking soda and salt. Using a wooden spoon, stir the dry ingredients into the creamy mixture. Be careful not to overmix. Using a rubber spatula, gently fold in the crystallized ginger. Spoon the batter into the loaf pan. Bake for 1 hour. The cake should be golden brown and feel firm when lightly pressed with your fingertips. Let cool in the pan for 15 minutes, then transfer to a cooling rack. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : The sunny flavors of the tropics are packed in this light quick bread, perfect for a foggy morning or a hot afternoon. * Exported from MasterCook * Mango Sorbet #4 Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups fresh mango flesh -- (500 ml) 1 cup banana -- (250 ml) peeled and cut into chunks 1 cup pineapple -- (250 ml) fresh or canned 1 tablespoon fresh lemon or lime juice -- (15 ml) 1/4 tsp freshly ground black pepper -- (1 ml) Freeze the fruits, reserving some for garnish. Process the frozen fruits, lemon or lime juice, and black pepper in a food processor to a sorbet (sherbet) consistency. Serve in bowls or wine glasses, garnishing with the reserved fruit. Serves 6. >From: Angie Phillips - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Masala Chai Recipe By :Madhur Jaffrey's Indian Cooking Serving Size : 2 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Indian Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups water 1 stick cinnamon -- (1 inch) 8 cardamom pods 8 whole cloves 2/3 cup milk 6 tsp. sugar -- (or to taste) 3 tsp. any unperfumed loose black tea Makes: 2 small cups Put water in saucepan. Add cinnamon, cardamom, and cloves and bring to a boil. Cover, turn heat to low and simmer for 10 minutes. Add the milk and sugar and bring to a simmer again. Throw in the tea leaves, cover, and turn off the heat. After 2 minutes, strain the tea into two cups and serve immediately. >From: "Elaine Pawelko" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Meatballs In Hot And Spicy Sauce With Noodles Recipe By :The Detroit Free Press with my adaptations Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Pasta Turkey Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 Tablespoon Cornstarch 1/2 teaspoon Sugar 1/8 teaspoon Baking soda 1/8 teaspoon Black pepper 1/4 teaspoon soy sauce, low sodium 1 tablespoon Dry white wine 1 1/2 teaspoons oyster sauce 2 teaspoons Cold water 2 Tablespoons minced onions 1/2 pound Ground Turkey Breast 1/2 tablespoon Cornstarch 1 1/2 teaspoons Sugar 1 cup Cold water 2 tablespoons Chili paste -- See note below 2 Tablespoons Oyster sauce 2 tablespoons Ketchup 4 oz Somen noodles 2 Green onions -- chopped 6 drops Sesame oil 1 teaspoon Sesame seeds -- toasted In a large bowl, blend cornstarch, sugar, baking soda, black pepper, soy sauce, wine, oyster sauce, cold water and onion. Stir until smooth. Add ground turkey and mix well. Let stand for 30 mins. Knead the mixture for 1 minute. Divide meat into meatballs. In a small bowl, mix all the sauce ingredients (1/2 T cornstarch through ketchup). Heat a non-stick wok on high for 30 seconds. Add the sauce ingredients and bring to a boil. Reduce heat to medium and add the meatballs. Cover and cook for 3-4 mins. Uncover and roll the meatballs over gently and cook an additional 3-4 mins or until cooked through. Meanwhile, cook Somen noodles according to package directions. Drain and put in bowl. Sprinkle with sesame oil and sesame seeds. Add green onions and toss well. Serve meatballs with noodles on the side. Note: I used only 1 T Chili paste and it was more than enough. Cal 333 Fat 10g Fiber 6.6 CFF 17.9% >From: Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I hope you enjoy this as much as we did. * Exported from MasterCook * Meatloaf Jerk Recipe By :Hanneman Nov 1998 Serving Size : 9 Preparation Time :2:00 Categories : Burgers & Loaves Eat-Lf Mailing List Low Fat Meats Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup bulgur -- soaked in 1 cup boiling water 1 onion -- finely chopped 2 teaspoons olive oil or vegetable cooking spray 1/4 teaspoon celery seed 1/2 teaspoon bouquet garni or other dried herb blend pepper 1 carrot 1 leafy rib celery 2 tablespoons walnut pieces 3/4 cup bell pepper strips, tri-color -- frozen 8 ounces ground beef sirloin, 8% fat 1 1/4 pounds ground turkey breast 1/4 cup egg substitute 1/4 cup jerk sauce 1/2 cup bread crumbs -- or as needed 2 tablespoons jerk sauce -- for topping Soak the cracked wheat bulgur in the boiling water. While that is soaking, soften the onion in olive oil in a non-stick pan over medium low heat, covered for about 5 minutes. Season the onions with celery seed, your choice of herbs, and plenty of pepper. Chop a carrot and a leafy stalk of celery; place in the bowl of a food processor. Add a handful or two of bell pepper strips (frozen or fresh) and walnut pieces. Process until coarsely chopped. Strain the bulgur. In a large bowl or rimmed baking sheet, combine and knead ground beef and turkey with the chopped vegetables, bulgur, liquid egg and jerk sauce. Add enough bread crumbs to shape a loaf; the loaf should be fairly moist but hang together. Put the loaf in a loaf pan (9x5) and reshape the loaf to form channel on the long sides. Bake in a 350F for 90 minutes or longer or until a thermometer reads 165F. Remove from oven and let cool for 10 minutes before slicing. Serves 9, 299 cals each and 24% cff (5g fat) >Tested by Pat and Bob Hanneman 11/20/98 Neighbors wanted to know what I was making that smelled so good. Now, that's a compliment. >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : Tested and approved! The bulgur gives this a haunting "what is that?" flavor. Or use one of your meatloaf recipes but substitute jerk sauce for tomato sauce or ketchup. I covered the loaf with foil to prevent the top from drying too much. * Exported from MasterCook * Miscellaneous Cooking Tips #10 Recipe By :Make It Last Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** 1. To store cheese to prevent mold - put it in a ziplock bag and put in some sugar cubes, seal baggie. OR you can just put the cheese in a baggie and freeze it. 2. To keep veggies from rotting in the refrigerator - line the veggie bin with a layer of newspaper + a layer of paper towels. OR - if it is too late and the veggies are already going limp you can put them into a bowl of water with either some fresh lemon juice or vinegar for 1 hr and it will revive them. 3. You can freeze bread by putting it into a ziplock baggie with a cloth towel to absorb moisture (I have done this with a paper towel) and keep the bread from getting too soggy. 4. You can make sandwiches ahead and freeze them. Just don't put on the condiments. Wait till they thaw then add any condiments you want. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mock Hollandaise (For Eggs Benedict) Recipe By :Judi Schwartz Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- nonfat ricotta cheese mustard I use fat-free ricotta cheese and mustard. The combination has both the richness and the tang of hollandaise. Spread the ricotta (generous amount) and mustard on an english muffin, or whatever bread you're using, and broil in a toaster oven. Then add the ham/Canadian bacon layer and finally the poached egg. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Multigrain Bread #2 Recipe By :Oster Deluxe Bread and Dough Maker, p . 33 (1997) Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 2 lb. 1 1/4 cups water -- plus 2 Tablespoons water 2 cups flour, bread 1 1/4 cups flour, whole-grain wheat 3/4 cup ten grain cereal -- * see note 1/4 cup packed brown sugar 1 1/2 teaspoons salt 2 3/4 teaspoons yeast -- (regular or bread) Place all ingredients in bread pan in order listed. Select bread type: Whole Wheat Bread, large loaf cycle (# 5 Oster machine). Press start. Bread will be done baking in the number of hours indicated. (At least in the Oster machine) for wheat bread cycles there is a 15-30 minute rest period before mixing begins. * The original recipe used 7-grain cereal, but I use 10 grain (& that is what I have entered in the nutritional analysis). formatted by Russell Fletcher, gimplimp@teleport.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Multigrain Cranberry Muffins Recipe By :Jack and Mary Billings Serving Size : 12 Preparation Time :0:40 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup milk 3 tablespoons vegetable oil 1 cup uncooked multigrain cereal -- such as -- Bob's Red Mill 8-Grain Wheat-Free -- or 10-Grain cereal 1 3/4 cups unbleached all-purpose flour 3/4 teaspoon salt 1 1/4 teaspoons baking powder 1/4 teaspoon ground mace -- generous - see note 2 teaspoons vanilla 2/3 cup packed brown sugar 1 egg 1 cup dried cranberries -- see note Raw sugar or coarse-grained colored sugar -- for garnish These are delicious! Notes from Natalie: I used soy milk instead of milk I used 1 TB oil and 2 TB applesauce instead of 3 TB oil I used half dried and half fresh cranberries I added 1/4 cup chopped walnuts to the recipe Preheat oven to 400 F. Generously grease 12 large (2-3/4-inch) muffin cups. In a large microsafe measure, heat milk and oil until very warm, 60 to 90 seconds. Stir in multigrain cereal; let stand 10 to 15 minutes. In a large bowl, mix together flour, salt, baking powder and mace. Stir vanilla, brown sugar and egg into cereal mixture. Add to flour mixture; stir until almost moistened. Stir in cranberries, but do not overbeat. Scoop into muffin tins. Sprinkle with raw or colored sugar. Bake in lower third of oven for 15 minutes or until done. Let cool in pans for 5 to 8 minutes, then remove to racks to cool completely. Yield: 12 muffins. Note: If using fresh or frozen-and-thawed cranberries, use 2 cups cranberries and increase sugar to 1 cup. Note: If you do not have mace, you can use nutmeg and/or cinnamon. To make ahead: Flash-freeze muffins by arranging with space between them on a freezer-safe tray. After freezing about 1 hour, seal in plastic zipper bags. Wrap frozen muffins airtight, with instructions to serve warm. Caution: Fat helps keep a finished cake or muffin in good shape during the freezing and thawing process. So feel free to try skinny substitutions with these recipes - such as low-fat cream cheese in the great Milky Way pie or egg substitute in the coffee cake - but only if you plan to bake and give these without freezing. Reference: Jack and Mary Billings (Nov 9, 1998) St Louis Post-Dispatch. See also http://www.stlnet.com/ Food news. Mail from kitpath@earthlink.net [183cals, 5g fat 22%cff] [183cals, 5g fat 22%cff] >From: kitpath@earthlink.net >From: Natalie Frankel - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oatmeal Waffles Or Pancakes Recipe By :Feast of Eden Serving Size : 1 Preparation Time :0:00 Categories : Breakfasts Eat-Lf Mailing List Low Fat Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups QUICK cooking oatmeal 3/4 cup unsifted whole wheat flour 1 Tablespoon sugar 1 teaspoon baking soda 2 Tablespoons oil -- (could be cut to one I think) 2 cups buttermilk -- (or 2 cups skim milk & -- 2 teaspoons lemon juice) 1 egg Options: cinnamon nutmeg -- cloves -- 1 tsp maple flavoring or vanilla flavoring. Combine and mix oats, flour, sugar and baking soda. Add remaining ingredients, stirring to blend, LET STAND FOR 30 MINUTES, use batter for waffles or pancakes. Makes eight four inch pancakes. >From: "Jo in Minnesota" - - - - - - - - - - - - - - - - - - - NOTES : I did the pancake version and thought it was really delish! These are a dense, heavy cake, but flavorful and very oatmeal-y. * Exported from MasterCook * Oatnut Bread Stuffing Recipe By :Hanneman : Riverside CA 1990's Serving Size : 8 Preparation Time :1:00 Categories : Eat-Lf Mailing List Low Fat Stuffing Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***STUFFING*** 1 pound Oatnut Bread -- preferably from Oroweat -- or homemade non-stick cooking spray 1/2 cup finely shredded carrots 1/2 cup finely sliced fennel bulb -- trimmed 1/4 cup chopped scallions with greens fresh herbs -- or poultry seasoning 1/4 teaspoon pepper 1 cup chopped apple -- cored 2 tablespoons dried cranberries ***LIQUIDS*** 1/2 teaspoon mushroom soup base -- such as better than bouillon -- dissolved in 1/3 cup boiling water 1/2 cup unsweetened applesauce 1 teaspoon Butter Buds(r) -- sprinkles or olive oil Tear bread into small (1/2- to 3/4-inch pieces). 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 stand, covered, at room temperature for 8 to 12 hours. Spray a 2-quart Pyrex (oven-proof and microwave-proof) casserole with nonstick coating. Combine the stuffing ingredients, reserving the liquids. Toss well to mix. Combine the liquids and drizzle onto the stuffing, toss to distribute. Add more water if moister dressing is desired. Bake stuffing at 350F covered for 35 minutes. Uncover and bake until thoroughly heated (15 minutes more). Adjust moisture with water or cover, as desired. VARIATION: Use a combination of celery and fennel. NOTES: This recipe was borrowed from Better Homes & Gardens Family Favorites Made Lighter (1992: Meredith Books 0696019809) because it was one of the first books we used for ideas for a heart-healthy diet. We used to start with a cracked wheat bread, add a sprinkling of oat bran for crunch and added 1/4 cup chopped walnuts. Then Oroweat came out with Oatnut: wheat, barley, oats, hazelnuts. That bread plus an apple doubled the fiber. [Per Serving: 160 Calories; 2.5 g total fat; 0 mg cholesterol; 5 fiber; Calories from Fat 13%] > kitpath@earthlink.net 1998Nov23 eat-lf mailing list >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : I don't really have a formula for stuffing. I start with the bread and throw together herbs and vegetables that strike my fancy and look freshest. About 2 parts bread to 1 part veggie. The oatnut bread I use is new from oroweat - oat bran, wheat, barley, and hazelnuts. This dressing has 5g of fiber per helping. * Exported from MasterCook * Orange Meringue Squares, Lena Horne's Recipe By :adapted from Celebrity Cookbook Serving Size : 24 Preparation Time :0:00 Categories : Cookies & Bars Desserts Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup sugar 4 tablespoons margarine -- softened 1 large egg 3 teaspoons orange rind -- grated 1 1/2 cups flour 1/4 teaspoon salt 1 1/2 teaspoons baking powder 1/2 cup orange juice 1/4 cup 1% milk Topping: 3 large egg whites 3/4 cup sugar 1/2 cup coconut Cream sugar, butter & egg until fluffy. Add orange peel. Combine flour, salt & baking powder. Combine orange juice & milk. Add flour mixture alternately with juice mixture. Pour into a greased 13 x 9 pan. Beat egg whites until foamy. Add sugar gradually & beat until very stiff. Fold in coconut. Spread over batter. Bake 300 F for 30 - 40 minutes. Cool & cut into squares. Per bar: 116.4 cal, 2.8g fat (21.1%), 9 mg chol, 79 mg sod >From: JusNeedlin@aol.com - - - - - - - - - - - - - - - - - - - NOTES : These bars improve with age. Make ahead of time so that they mellow. The Orange Squares tend to be a bit sticky so keep your knife clean when cutting. * Exported from MasterCook * Orange Pancakes Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Breads Breakfasts Daily Bread Mailing List Eat-Lf Mailing List Fatfree Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Pancake Mix -- Or More As Nec 1/2 Cup Nonfat Milk -- Or Water 1/2 Cup orange juice 4 egg whites 1 Teaspoon orange extract orange grind if you like pam spray Just mix up all the above to the consistency you like for thickness by adding more of the pancake mix - I like a really crepe style pancake so I can roll them and fill them with All Fruit and lemon juice or low salt fat-free pie fillings (Pet Cherry) and top them with the low or no-fat version of Cool Whip - - This makes an awesome desert. The orange flavor combined with the spongy quality of the cakes due to the egg whites is really a wonderful treat. You can adapt this recipe to French toast too. Just mix together the egg whites and the orange juice and orange extract, plus add some cinnamon. It is especially good when using a heavy whole grain breads, heavy breads or fruit bread that's gone stale. http://sunsite.unc.edu/pub/docs/recipes/fatfree/breakfast/orange-pancakes busted by KCODY63@aol.com >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orzo And Artichoke Salad Ala Souplantation Recipe By :kitpath@earthlink.net Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups cooked orzo -- still warm 1/2 cup water-packed artichoke hearts -- chopped 2 tablespoons Italian salad dressing, low calorie -- spicy, with parmesan Combine while orzo is still warm. cover and refrigerate. Serve chilled, not cold. Variations: 1. add finely chopped softened sun-dried tomatoes. 2. Use a different dressing: lowfat Roasted Garlic Caesar (creamy). --pat --Note: Salad bar. Clone recipe by Pat Hanneman (kitpath@earthlink.net) Souplantation: The salad buffet restaurant: located throughout Southern California; also in Fort Lauderdale but called "Sweet Tomatoes" Partial menu: http://www.dishing.com/Menus/souplantation.html - - - - - - - - - - - - - - - - - - - NOTES : It may be my cold. but this salad tasted just like the one they serve at a local soup and salad buffet restaurant. So easy! cal from fat depends upon the salad dressing. * Exported from MasterCook * Pan Roasted Chicken Recipe By :The Super So Fat, Low Fat, No Fat Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 boneless skinless chicken breast halves 8 small new potatoes -- scrubbed 5 small onions -- peeled 4 medium carrots -- cut into 3" pieces 1/2 cup white wine 14 ounces chicken broth 1 tablespoon lemon juice 3 cloves garlic -- finely chopped 1 teaspoon oregano 1/2 teaspoon thyme 1/4 teaspoon black pepper 2 tablespoons chopped parsley 1. Preheat the oven to 350 degrees. 2. Arrange the chicken, potatoes, onions, and carrots in a baking dish. 3. Mix the wine, broth, and lemon juice. Pour over chicken and vegetables. 4. Sprinkle on garlic, oregano, thyme and pepper. 5. Bake uncovered 40 to 45 minutes or until chicken is fork tender. Turn veggies and chicken occasionally and baste with pan juices. 6. Transfer to a serving platter, arranging vegetables around chicken, and sprinkle with parsley. >From: "Wildrose" - - - - - - - - - - - - - - - - - - - NOTES : This turned out very yummy. Calories: 282.4 (8.3% from fat) Fat: 2.6g Cholesterol: 52mg Carbohydrate: 36.8g Fiber: 5.3g Sodium: 501mg * Exported from MasterCook * Pasta With Shiitakes, Sweet Potato And Peas Recipe By :HEALTH: 50 Super Foods, August 1998 Serving Size : 5 Preparation Time :0:20 Categories : Eat-Lf Mailing List Low Fat Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 21 ounces low-salt chicken broth OR 2+3/8-cups 2 cups peeled sweet potatoes -- julienne cut 2 1/3 cups sugar snap peas -- or approx. 8-ounces -- trimmed 1 7/8 ounces dried shiitake mushrooms OR 3/4-cup 8 ounces uncooked farfalle, bowties 1 tablespoon margarine 3 cups thinly sliced onion 4 garlic cloves -- minced 1/2 teaspoon salt 1/4 cup freshly grated parmesan cheese -- divided use 1/4 cup chopped flatleaf parsley 1/4 cup chopped fresh chives Bring broth to a boil in a large saucepan. Add sweet potato; cover and cook 1 minute. Add peas; cover and cook 2 minutes. Add mushrooms; cover and cook 1 minute. Strain mixture through a colander into large bowl, reserving liquid. Remove mushrooms from vegetable mixture; discard stems and thinly slice caps. Set caps aside. Return reserve liquid to pan; bring to a boil and cook 10 minutes or until reduced to 1/4 cup. Remove from heat; set aside. Cook pasta in boiling water according to package directions, omitting fat and salt. Drain and set aside. Melt margarine in a large nonstick skillet over medium high heat. Add onion and garlic; saute 10 minutes or until tender. Add sweet potato, peas, sliced mushroom caps, 1/4 cup reduced liquid, and salt; bring to a boil and cook 1 minute, stirring constantly. Combine vegetable mixture, cooked pasta, 2 tablespoons of the cheese, parsley, and chives in a large bowl; toss gently. Sprinkle remaining cheese over pasta. Serve immediately. Serves 5. [Per serving: Calories 383 (14%cff), Fat 6g (2g saturated), Protein 14 g, Carbohydrate 68 g, Fiber 5 g, Cholesterol 4 mg, Iron 5 mg, Sodium 408 mg, Calcium 143 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 * Penne With Tofu Basil Pesto Recipe By :Cooking Light 9/98 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup fresh basil leaf 1 cup tofu, firm -- (reduced fat), ~6oz 1/4 cup grated fresh Parmesan cheese -- (1 oz) 2 tablespoons olive oil 2 tablespoons fresh lemon juice 1/2 teaspoon black pepper 1/4 teaspoon salt 1 clove garlic -- minced 1 teaspoon olive oil 2 1/2 cups cremini mushrooms -- sliced 1/4 cup shallot -- minced 4 cups penne pasta -- cooked and drained 1. Combine the first 8 ingredients in a food processor or blender, and process until smooth. Place pesto in a small nonstick skillet; cook over low heat until warm. Remove from heat; keep warm. 2. Heat 1 teaspoon olive oil in a large nonstick skillet over medium-high hear. Ass the mushrooms and shallots, and saute 4 minutes. 3. Combine penne, pesto, and mushroom mixture in a large bowl; toss gently. Yield: 4 servings (serving size: 1 1/4 cups). >From: "William S. Grant II" - - - - - - - - - - - - - - - - - - - NOTES : Calories: 352 (29% CFF); Fat 11.3g (sat 2.5g, mono 6.6g, poly 1.4g); Protein 14.5g; Carb 48.6g; Fiber 2.1g; Chol 5mg; Iron 3.5mg; Sodium 310mg; Calc 139mg. * Exported from MasterCook * Persimmon Hermits Recipe By : Serving Size : 42 Preparation Time :0:00 Categories : Cookies Eat-Lf Mailing List Fruit Holidays Low Fat Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup Persimmons -- Hachiya Pulp 1 Teaspoon baking soda 1/2 Cup butter -- room temp,(1 stick) 1/2 Cup granulated sugar 1/2 Cup packed light brown sugar -- or dark 1 Large egg 2 1/4 Cups all-purpose flour 1 Tablespoon instant coffee powder -- (see note) 1 Teaspoon baking powder 1/2 Teaspoon salt 1/2 Teaspoon ground cinnamon 1/2 Tsp mace 1/2 Tsp allspice 1/2 Tsp dry mustard 1/2 Cup raisins 1/2 Cup dates -- chopped,(4 ounces) 1/2 Cup walnuts -- chop,(4 ounces) Glaze: 1 1/2 Cups powdered sugar 2 Tablespoons soft butter 2 Tablespoons milk 1 Teaspoon vanilla extract Preheat oven to 375 degrees. Line baking sheets with aluminum foil (yes, foil). Combine persimmon pulp and soda; set aside. Cream butter and sugars until fluffy with an electric mixer, beat in egg and persimmon. Mix flour, coffee powder, baking powder, salt, and spices; add to creamed mixture, beating until dough just comes together. Stir in raisins, dates, and walnuts. Drop by rounded teaspoonfuls onto pans 2 inches apart. Bake 10 to 14 minutes, until tops are firm and spring back when touched. While first cookies are baking make glaze. Using a pastry brush, brush each hot cookie with a thin coating of glaze, which will dry quickly. Makes about 3 1/2 dozen. Note: One brand of instant espresso powder is Medaglio d' Oro, which can be found in small jars bearing the colors of the Italian flag in the coffee aisle of better grocery stores. Glaze: In a small bowl, combine ingredients and beat hard with a whisk until smooth. Add a teaspoon or two more of milk to make a thick, creamy mixture. Cover when not using. Published 12/06/95 in the San Jose Mercury News. Copied with permission from the San Jose Mercury News. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 104.3 Total Fat 3.1g Sat Fat 1.7g Carb 18.8g Fib 0.3g Pro 1.1g Sod 94mg CFF 25.6% * Exported from MasterCook * Persimmon Waffles Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Breads Breakfasts Eat-Lf Mailing List Fruit Low Fat Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Persimmons -- very soft Hachiya or Fuyu 3/4 cup Egg Beaters(r) 99% Egg Substitute -- lightly beaten 1/2 Cup Lowfat 1% Milk 1 Tsp vegetable oil 1 Cup All-Purpose Flour -- Sifted 1/2 Teaspoon salt 1 Tablespoon sugar 2 Teaspoons baking soda Remove persimmon pulp from skin and mash in a medium bowl. Add egg substitute, milk and oil. In a separate bowl or on a piece of wax paper, mix flour, salt, sugar and baking soda. Add to persimmon mixture. Cook in a waffle iron as directed. Serves 4-6. Copied with permission from the San Jose Mercury News. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 175.4 Total Fat 1.8g Sat Fat 0.4g Carb 32/4g Fib 0g Pro 6.9g Sod 976mg CFF 9.3% * Exported from MasterCook * Pesto And Herb Bread, Jeff's Perfect Recipe By :Cooking Light (Elizabeth Murray) Serving Size : 16 Preparation Time :0:10 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 1/4 cups bread flour 3 tablespoons sugar 1 tablespoon dried parsley 1 1/2 teaspoons garlic powder 1 1/2 teaspoons bread machine yeast 1 teaspoon dried oregano 1 teaspoon dried basil 3/4 teaspoon salt 1 cup water 2 tablespoons water 2 tablespoons skim milk 2 tablespoons pesto sauce 2 teaspoons olive oil Follow manufacturer's instructions for placing flour and remaining ingredients into the bread pan. Select the European bake cycle, and start the bread machine. Yield: one 1/12 pound loaf, 16 servings. >From: Joanne McAndrews - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Picadillo With Rice And Black Beans Recipe By :Chef Ney c1998 Healthy Ideas Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Mexican & Southwestern Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound ground turkey breast 1 cup water 20 ounces salsa, thick and chunky -- or 2+1/4-cups mild picante -- divided use 1 cup cooked black beans -- rinsed and drained 1 cup ten-minute brown rice 1 apple -- peeled and cored and cut into chunks 12 stuffed Spanish olives -- sliced 1/4 cup raisins or dried cranberries 1 ounce slivered almonds -- optional Brown ground turkey breast in a large no-stick skillet over medium heat. Meanwhile, combine water, 1 cup salsa and black beans in a sauce pan. Bring to a boil over medium-high heat. Add brown rice. Stir, cover and reduce heat to low. Cook 10 minutes and remove from heat. Meanwhile, add remaining salsa (1+1/4 cup), apple, olives and raisins to cooked meat. Cover and cook 5 minutes. Serve picadillo with rice on side. Garnish with slivered almonds. Serves 4. [Per Serving: Cal. 376, Fat 4.6 g (CFF 11%), Fiber 9.5 g., Chol. 72 mg., Sod. 1075 mg., Pro. 38.6 g. Also a good source of Niacin and B12.] ABOUT THE RECIPE: "This recipe is a fantastic weeknight dinner, but Karen and I have used it for entertaining when prep time is short. I like to use Craisins (dried cranberries) and a green Granny Smith apple." --Chef Ney 11/98 Prevention online http://healthyideas.com/ -(kitpath@earthlink.net) >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato Bread, Sam's Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups flour 1 pkg dry yeast 2 tsp salt 1/2 cup mashed potatoes 2 tbsp caraway seed 1 1/2 cups water 1 medium chopped onion Mix yeast with some warm water and proof (let it sit) for about 30 minutes. After yeast has frothed, dump it in mixing bowl with remainder of water, mashed potatoes, salt, caraway seeds and 4 cups flour. Mix and knead adding flour as necessary. Knead for ten minutes. Let sit covered in floured pot till doubled in size. This takes a few hours. Beat down. At this point you can add chopped onions, dill, poppy seeds, or whatever you wish to have in the bread. Onions are great. Knead for 7 minutes. Place in pot that has been pam'ed and floured and cover. Let double in size which usually takes less time than the first rise. Moisten (spray) top with a little water and place in 375 oven for 50 minutes. Take out of stove and take bread out of pot at this point. If you let it sit, it can get stuck in pot. I use a bread pan for 35 minutes, then remove bread from pan and finish on baking tile. >From: Angie Phillips - - - - - - - - - - - - - - - - - - - NOTES : A great potato bread recipe - no fat, no eggs, no sugar - and delicious. * Exported from MasterCook * Potato Dill Soup Recipe By :Susan E. Cobb" Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 potatoes -- diced (2 to 3) 1 carrot 1 stalk celery 1 onion 2 cups boiling water -- to 3 cups 2 chicken bouillon cube -- to 3 pepper 2 tablespoons fresh dill Simmer in water with 2-3 bouillon cubes, and a grind of pepper for about 20 minutes. Mash a little with a potato masher-- Add a dollop of light or fat-free sour cream if you like it Add a couple of tbsp. of chopped fresh dill. Eat it up. Have some for lunch the next day-- it's good at room temp., too. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato Salad, West Coast Recipe By :P.C., Albany, California Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Pounds medium red potatoes -- cooked and peeled 1/4 Cup chopped green onions 4 Tablespoons lemon juice -- divided 2 Tablespoons vegetable oil 2 Tablespoons minced fresh parsley 1/2 Teaspoon salt -- optional 1/4 Teaspoon pepper 3/4 Cup thinly sliced celery 1 Pound fresh asparagus -- cut into 3/4-inch -- pieces 1/2 Cup nonfat sour cream 2 Tablespoons Dijon mustard 1 Teaspoon dried thyme 1 Teaspoon dried tarragon Place potatoes in a large bowl and set aside. In a jar with tight-fitting lid, combine onions, 3 tablespoons of lemon juice, oil, parsley, salt if desired and pepper; shake well. Pour over potatoes and toss gently. Add celery and set aside. In a saucepan, cook asparagus in a small amount of water until crisp-tender, about 3-4 minutes; drain. Immerse in ice water; drain well. Add to the potato mixture. In a small bowl, combine sour cream, mustard, thyme, tarragon and remaining lemon juice; fold into salad. Serve immediately or refrigerate. Yield: 12 servings. Nutritional Analysis: One 1/2 cup serving (prepared with nonfat sour cream and without salt) equals 80 calories, 83 mg sodium, 1 mg cholesterol, 11 gm carbohydrate, 3 gm protein, 3 gm fat. Diabetic Exchanges: 1 vegetable, 1/2 starch, 1/2 fat. >From: Angie Phillips - - - - - - - - - - - - - - - - - - - NOTES : This potato salad incorporates tender asparagus and the tongue-tingling tang of herbs and lemon juice. Here in the San Francisco Bay area, which is close to the state's primary asparagus-growing region, we look forward to spring and fresh asparagus. * Exported from MasterCook * Potato, Leek And Fennel Soup Recipe By :365 Quick and Easy Microwave Recipes Serving Size : 6 Preparation Time :0:55 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound fennel 2 cups onion -- chopped 3 cups leeks -- diced 2 medium potato -- peeled and diced 3 tablespoons butter buds(r) 4 cups chicken broth 1 cup evaporated skim milk salt and pepper Trim root and stalks off fennel. Chop 2 tbsp. of green fronds and reserve for garnish. Thinly slice fennel bulb and place in a 4-quart casserole. Add onions, leeks, potatoes and butter buds. Cover and cook on HIGH 10 min. stirring after 5 min. Add 2 cups HOT stock, cover and cook on MED-HIGH 20 min. Puree in batches in blender or food processor. Return soup to casserole. Add remaining 2 cups stock and milk. Season with salt and pepper to taste. Cook on HIGH 2-3 min. or until heated through. Garnish with chopped fennel greens. >From: Vickie - - - - - - - - - - - - - - - - - - - NOTES : Recipe can be doubled. Freezes well * Exported from MasterCook * Praline Pumpkin Pie Recipe By :The Best of Cooking Light Holidays Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups all-purpose flour -- divided 3 1/2 tablespoons ice water 1 teaspoon granulated sugar 1/4 teaspoon salt 3 tablespoons vegetable shortening Cooking spray 1 can pumpkin -- (15-ounce) 1 cup 2% low-fat milk 1/2 cup packed brown sugar 1 tablespoon all-purpose flour 3 tablespoons maple syrup 2 tablespoons bourbon 1 teaspoon ground cinnamon 1/2 teaspoon salt 1 1/2 teaspoons vanilla extract 1/4 teaspoon ground nutmeg 1/4 teaspoon ground allspice 2 large egg whites -- lightly beaten 1 large egg -- lightly beaten 1/3 cup chopped pecans 1/4 cup packed brown sugar 1 1/2 teaspoons maple syrup 1. Preheat oven to 400 degrees. 2. Combine 1 1/4 cup flour and ice water; stir with a whisk until well-blended. Set aside. 3. Combine 3/4 cup flour, granulated sugar, and 1/4 teaspoon salt in a bowl; cut in shortening with a pastry blender or 2 knives until mixture resembles coarse meal. 4. Add ice-water mixture; mix with a fork until flour mixture is moist. 5. Gently press mixture into a 4-inch circle on heavy-duty plastic wrap; cover with additional plastic wrap. 6. Roll dough, still covered, into an 11-inch circle; chill 10 minutes or until plastic wrap can be easily removed. 7. Remove 1 sheet of plastic wrap. 8. Fit dough into a 9-inch pie plate coated with cooking spray; remove top sheet of plastic wrap. 9. Fold edges of dough under; flute. Pierce bottom and sides with a fork. 10. Place a 10-inch square of foil over dough. 11. Place pie weights evenly over foil. 12. Bake at 400 degrees for 5 minutes; cool on a wire rack. 13. Remove foil and pie weights. 14. Combine pumpkin and next 12 ingredients. Stir well with a whisk. Pour into crust. 15. Bake at 400 degrees for 40 minutes; shield edges of crust with foil after 30 minutes. 16. Combine nuts, 1/4 cup brown sugar, and 1 1/2 teaspoons syrup. 17. Sprinkle over pie; bake an additional 15 minutes or until filling is set. 18. Cool completely on a wire rack. Yield: 8 servings (serving size: 1 wedge) CALORIES 292 (28% from fat); PROTEIN 5.4g; FAT 9g; CARB 46.3g; CHOL 30mg; SODIUM 270mg >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - -