* Exported from MasterCook * Rice Cooking Techniques Recipe By :Vivienne Webb Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** For Brown rice: 2 cups water 1 cup rice Boil the water in a saucepan. When boiling, put the rice in and turn to low. Leave very gently simmering for about 20-25 mins and then turn off and leave for another 10-15 mins. For White rice: 1.5 cups water 1 cup rice Boil water in pan. When boiling, put in the rice and turn to low. Simmer very slowly for 5 minutes and just leave for another 10-15. If you have gas, you may want to simmer for a FEW minutes longer. This is because when you turn gas off, the effect is more instant - electric cooktops stay warmer for longer, so you don't have to have them on for as long. Many Asians rinse the rice first - I think that it's up to you, but that's what I do. Also, DON'T remove the lid of the pan before the time is up. This process works on trying to keep the steam in the pan. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Rice Lasagna Recipe By :Success(r) Rice For A Healthy Lifestyle (Anita Matejka) Serving Size : 8 Preparation Time :0:12 Categories : Eat-Lf Mailing List Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 c long-grain rice -- uncooked 1/2 tsp olive oil 1 lb ground chicken breast, skinless -- cooked 1 c onions -- chopped 1 c red and green bell peppers -- chopped 1 c mushrooms -- chopped 1 clove garlic -- minced 16 ozs no-salt-added tomato sauce 6 ozs tomato paste 2 tsps oregano 2 tsps basil 1 1/4 tsps black pepper 1 tsp salt 15 ozs fat-free cottage cheese 1/2 c fat-free Parmesan cheese 8 ozs fat-free mozzarella cheese -- grated Prepare rice according to package directions. Preheat oven to 350. Prepare a 13 x 9" pan with cooking spray; set aside. In a skillet, heat oil over medium heat. Add chicken, onions, bell peppers, mushrooms, and garlic. Cook until chicken is no longer pink and vegetables are tender. Stir in tomato sauce, tomato paste, oregano, basil, black pepper, and salt. Simmer 15 minutes, stirring occasionally. Layer half each of rice, chicken mixture, cottage cheese, Parmesan cheese, and mozzarella cheese in prepared pan. Repeat layers. Sprinkle with parsley. Bake, covered for 30 minutes. Uncover, and continue baking for 15 minutes. - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with garlic french bread slices. * Exported from MasterCook * Rice, Fluffy Lemon Recipe By :(Nancy Eddy ) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large lemon 1/2 teaspoon salt 1/4 teaspoon ground turmeric -- or curry powder 1 cup parboiled rice 1 lemon -- juiced 1 lemon zest In 2 qt. saucepan over high heat, heat lemon juice, salt, turmeric, and 2 1/4 cups water to boil. Stir in rice, bring back to boil. Reduce heat, cover, and simmer 20 minutes. When rice is done, stir in grated lemon peel. NOTES: I had leftover brown rice, so I just stirred in the lemon peel and juice and reheated in the microwave. Also, I didn't have any turmeric so I substituted curry powder. This is good! There's a bit of heat in the sauce. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ricotta-roast Garlic Spread Recipe By :500 Low-Fat and Fat-Free Appetizers (Reggie Dwork) Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Head garlic -- large, -- not 1 clove 1 Cup nonfat ricotta cheese 1/4 Teaspoon black pepper Preheat oven to 375 degrees F. Wrap garlic in aluminum foil and roast for 1 hour. Unwrap garlic. When it is cool enough to handle, peel away as much of the outer papery layers of skin as possible. Use a sharp knife to cut the entire head in half, crosswise (across the middle). Hold each half over the work bowl of a food processor and squeeze out as much garlic as possible. Add cheese and pepper, and puree. Serve with crisp crackers such as melba toast or Rye-Krisp. Makes 1 cup. Adapted from ``500 Low-Fat and Fat-Free Appetizers, Snacks, and Hors D'oeuvres.'' Posted: Mon Nov 25 05:05:01 PST 1996 in the San Jose Mercury. Copied with permission. - - - - - - - - - - - - - - - - - - - NOTES : Cal 185.3 Fat 0g Carb 13.2g Fib 0.2g Pro 36.2g Sod 481mg CFF 0.1% * Exported from MasterCook * Risotto With Fennel And Leeks Recipe By :Weight Watchers Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 1/2 cups Vegetable Broth -- Chicken Flavor, Or -- *Note 2 teaspoons Olive Oil -- **Note 2 cups leeks -- Well Washed and -- thinly sliced 2 cups fennel bulbs -- chopped 6 ounces Arborio Rice 1/2 C Dry White Wine -- (4 Oz) Parmesan Cheese -- ***Note 1 Tsp Diet Margarine Freshly Ground Black Pepper -- To Taste 1 Tbsp Leeks -- Well Washed, sliced -- for garnish *NOTE: Original recipe used 2 1/2 C low-sodium chicken broth. **NOTE: Original recipe used 1 T olive oil ***NOTE: Original recipe included 2 T freshly grated Parmesan cheese... I omitted it completely In medium saucepan, bring broth to a boil; reduce heat and keep at a simmer. Place medium saucepan over medium heat 30 seconds; heat oil 30 seconds more. Add leeks and fennel;and cook, stirring frequently, 2 minutes, until softened. Add rice and cook, stirring constantly, 3 minutes, to coat rice thoroughly. Add wine and 1/2 C broth; cook, stirring constantly, until liquid has been absorbed. Continue adding broth, 1/2 C at a time, stirring constantly until each addition is absorbed before adding more broth. Risotto is done when creamy and tender According to book per serving (about 1 C): 1 Fat, 2 Veg, 1 1/2 Breads, 55 Optional Calories Per Serving: Cal 301; Fat 7g; Carb44g; Fib 2g; Pro 8g; Sod 207mg This was excellent. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 230.4 Fat 3g Carb 40.6g Fib 0.4g Pro 4.7g Sod 800mg CFF 12.8% * Exported from MasterCook * Roasted Asparagus With Thyme Recipe By :Family Circle, 4/2/96 (Reggie Dwork) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Lb Asparagus 1 Tsp Olive Oil 1/2 Tsp Dried Thyme -- Or -- 1 Tsp Chopped Fresh 1/2 Tsp Salt 1/8 Tsp Pepper Heat oven to 425 deg F. Wash asparagus; snap off ends and discard lower tough end. Drizzle asparagus with olive oil and toss lightly to coat. Place asparagus in shallow baking dish that holds them in a single layer. Sprinkle with thyme, thyme, salt and pepper. Roast in 425 deg F oven for 15 minutes or until tender. Prep: 5 minutes Roast: at 425 deg F for 15 minutes This was incredible!! Definitely a keeper. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 25.5 Fat 0.9g Carb 3.8g Fib 1.7g Pro 1.8g Sod 179mg CFF 27% * Exported from MasterCook * Roasted Chicken, Simple Recipe By :Cooking Light page at: http://www.cookinglight.com Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 roasting chicken -- (5- to 6-pound) Cooking spray 1 Teaspoon dried herbs -- such as basil -- oregano, or thyme 1/4 Teaspoon salt 1/8 Teaspoon pepper 1. Preheat oven to 450F. 2. Remove the giblets and neck from chicken; discard. Rinse chicken under cold water; pat dry. Trim excess fat. 3. Place chicken, breast side up, on a broiler pan. Insert meat thermometer into meaty part of thigh, making sure not to touch bone. Coat chicken with cooking spray; sprinkle with herbs, salt, and pepper. 4. Bake at 450F for 30 minutes. Reduce oven temperature to 400F bake an additional 45 minutes or until thermometer registers 180F. Discard skin. Yield: 8 servings (serving size: 3 ounces chicken). >From: Sandi McGuire Nutritional Information: CALORIES 163 (36% from fat); FAT 6.4g (sat 1.7g, mono 2.3g, poly 1.4g); PROTEIN 24.6g; CARB 0.1g; FIBER 0g; CHOL 76mg; IRON 1.1mg; SODIUM 146mg; CALC 19mg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Eggplant On Toast Recipe By :Linda Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Spreads & Sandwiches Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- roasted eggplant garlic lemon zest red pepper flakes I had dinner last night with a friend who served the following on toast, and it was yummy. I don't know the proportions exactly, but I don't think it matters. She just threw it together out of her head. Wish I could do that! Roasted eggplant + garlic + lemon rind + a few pepper flakes. Serve on toast. Yummy with some lentil soup. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Red Peppers On A Bagel Recipe By :Quick & Healthy Oct. 95 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 Cup roasted red peppers -- in a jar 2 Tablespoons nonfat cream cheese -- softened 2 Tablespoons lowfat cream cheese -- softened 1/8 Teaspoon dried oregano 1 Dash garlic powder 1 Whole grain bagel Sprouts -- garnis Process peppers, cheeses, oregano and garlic powder in a mini food processor until smooth. Transfer to a plastic container and refrigerate for up to 4 days. Yields: 1/2 cup To transport: place 2 tablespoon of spread in a small plastic container,and put sprouts in a plastic bag. Keep chilled until ready to eat. Cut bagel in half and spread pepper mixture on each half. garnish with sprouts. Put sandwich halves together. Makes: 1 sandwich. Per sandwich: 276 calories, 4 g fat ( 13%) of calories), 6.2 mg cholesterol, 521 mg sodium, 1.7 g dietary fiber. NOTE: I use a blender. >From: bmann@jcn1.com (Beverly Manning) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Red Potatoes With Lemon Oregano Sauce Recipe By :500 Fat-Free Recipes,Sarah Schlesinger, pg 191 (R. Dwork) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lb Red Potatoes -- Small, Cut In Half 1/3 C Lemon Juice 2 Tsp Dried Oregano 1/4 Tsp Black Pepper In this dish small red potatoes are roasted in lemon juice. Combine lemon juice, oregano, and pepper. Pour lemon-oregano sauce over potatoes. Roast for 40 minutes, turning several times. Check to see if potatoes are tender before removing from oven. Prep time: 10 minutes Cooking time: 40 minutes Serves 4 These taste wonderful. Next time I think I will try to slice them instead of just halving them. - - - - - - - - - - - - - - - - - - - NOTES : Cal 75 Fat 0.2g Carb 17.6g Fib 1.6g Pro 1.9g Sod 5mg CFF 1.8% * Exported from MasterCook * Roasted Vegetable Stock Recipe By :Cooking at the Academy,Dan Bowe (Reggie Dwork) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Medium red onion -- quartered 2 Medium yellow onions -- quartered 6 Cloves garlic 2 leeks -- cut in 2" pieces 2 Stalks celery -- cut in 3" pieces 2 carrot -- cut in 2" pieces 2 tomato -- quartered 1/2 C white wine 1/2 C water 1 Teaspoon fennel seed -- toasted and crushed 2 Teaspoons coriander seed -- toasted and crushed 1 bay leaf 4 Sprigs thyme 12 parsley sprigs 1/2 Teaspoon salt 1 Teaspoon black pepper Heat oven to 375 degrees F. Place the onions, garlic, leeks, celery, and carrots in a large ovenproof pan that can also be used on the stove (such as a roasting pan with handles or a large saute pan ). Roast for 30 minutes. Add the tomatoes, and roast for 15 to 20 minutes more, until the vegetables are a dark golden brown but not burned. Remove the pan from the oven and deglaze it with the wine over high heat on top of the stove top. Place the mixture in a large stockpot, and add the remaining ingredients. Bring to a boil, lower the heat, and simmer for 45 minutes or one hour for a richer stock. Remove from the heat, and let cool in the pot on a rack. Strain, and store for use later. Stock will keep in the refrigerator for up to 5 days and in the freezer for up to 2 months. Variation: Light vegetable stock Place all the ingredients in a large stockpot in the order listed. Proceed with steps 6 - 8 of the main recipe. Yield: 3 quarts. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 492.2 Fat 4.5g Carb 94.2g Fib 20.6g Pro 13.4g Sod 1261mg CFF 8.6% * Exported from MasterCook * Roasted Veggies Recipe By :NFRITZ@nssdca.gsfc.nasa.gov Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 sweet potato 1 baking potatoes 1/2 green pepper 2 Roma tomatoes 1 handful green beans 1 small onion -- or equivalent of a -- large onion a few mushrooms of your choice several peeled and split garlic cloves balsamic vinegar olive oil thyme oregano pepper salt to taste Cut potatoes in 1/2 inch chunks, and the other veggies in slightly larger chunks. Toss all with 2 or 3 tsps of olive oil, and about 1 tablespoon of vinegar. Season to taste. Roast at 425 for about 45 minutes, or at 450 for 1/2 hour, and the rest of the way with the fish. Stir about every 15 minutes or so, to get the juices mixed and rotate the veggies. I roasted these in a small (brownie sized) baking dish. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted-chicken Noodle Soup Recipe By :Cooking Light page at: http://www.cookinglight.com Serving Size : 10 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Potatoes Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup sliced celery 1 garlic clove -- minced 1/4 Cup all-purpose flour 1/2 Teaspoon dried oregano 1/4 Teaspoon dried thyme 1/4 Teaspoon poultry seasoning 6 Cups low-salt chicken broth 4 Cups baking potatoes -- diced peeled 1 Teaspoon salt 2 Cups roasted chicken -- diced leftover 1 Cup evaporated skim milk 4 Ounces egg noodles -- wide (2 cups) Fresh thyme -- optional 2 Teaspoons olive oil 1 Cup chopped onion 1 Cup diced carrots Heat olive oil in a Dutch oven over medium heat. Add chopped onion, carrots, celery, and garlic clove; saute 5 minutes. Sprinkle flour, oregano, thyme, and poultry seasoning over vegetables, and cook 1 minute. Stir in broth, potato, and salt. Bring to a boil; reduce heat, and simmer, partially covered, 25 minutes or until potato is tender. Add roasted chicken, milk, and noodles, and cook 10 minutes or until noodles are tender. Garnish with fresh thyme, if desired. Yield: 2-1/2 quarts (serving size: 1 cup). >From: Sandi McGuire Nutritional Information: CALORIES 215 (19% from fat); FAT 4.6g (sat 0.9g, mono 1.6g, poly 0.8g); PROTEIN 14.9g; CARB 28.6g; FIBER 2.6g; CHOL 37mg; IRON 2.4mg; SODIUM 355mg; CALC 101mg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Romano-oregano Bread Recipe By :Cooking Light Jan/Feb '96 (Katherine Rodman) Serving Size : 12 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups bread flour 1 cup water 3/4 cup Romano cheese -- freshly grated 3 tablespoons sugar 1 tablespoon oregano 1 1/2 tablespoons olive oil 1 teaspoon salt 2 1/4 teaspoons yeast Follow manufacturers instructions for placing all ingredients into bread pan; select medium for crust and start bread machine. Nutrition (per serving): 174 calories Saturated fat 1 g Total Fat 4 g (21% of calories) Protein 6 g (14% of calories) Carbohydrates 28 g (65% of calories) Cholesterol 7 mg Sodium 272 mg Fiber 0 g Iron 2 mg Vitamin A 62 IU Vitamin C 0 mg Alcohol 0 g - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Salmon Spread #2 Recipe By :jova@ix.netcom.com Serving Size : 6 Preparation Time :0:10 Categories : Eat-Lf Mailing List Fish & Seafood Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces red salmon -- canned, drained 8 ounces fat-free cream cheese -- softened 2 tablespoons liquid smoke flavoring 2 tablespoons lemon juice 2 tablespoons grated onion 1 tablespoon horseradish -- prepared 1 tablespoon minced parsley -Drain Salmon; remove and discard bones and skin -Combine salmon and cream cheese in medium bowl and mix well. --Add remaining ingredients and mix until well blended. --Refrigerate, covered for several hours or overnight. --Serve with crackers. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Santa Fe Pasta Recipe By :Columbia Daily Tribune - Associated Press Serving Size : 4 Preparation Time :0:00 Categories : Chicken Chile Pepper Dishes Eat-Lf Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup green onion -- sliced 2 cloves garlic -- minced 1 tablespoon olive oil 1 1/2 medium red and green bell peppers -- diced 1/2 pound boneless skinless chicken breast halves -- cut 1 inch cubes 1/2 teaspoon salt 1/2 teaspoon chili powder black pepper -- to taste 1 dash cayenne pepper 12 ounces evaporated skim milk 1 tablespoon cornstarch 1/2 cup fresh cilantro -- leaves 1/2 pound pasta -- dry, cooked Cook green onion and garlic in large skillet over med-high heat for 1-2 minutes. Add bell peppers, chicken, salt, chili powder, black pepper and cayenne pepper, cook for 4-5 minutes until chicken is no longer pink. Mix small amount of evaporated milk with cornstarch in small bowl. add to skillet; stir in remaining milk and cilantro. mix well. cook over med-high heat until slightly thickened, stirring occasionally. serve over pasta. >From: Diane_Jennings@muccmail.missouri.edu - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sauteed Brussels Sprouts With Thyme Recipe By :Cooking Light Magazine, December 1996 Serving Size : 4 Preparation Time :0:10 Categories : Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 c Brussels sprouts -- trimmed and sliced 1 tsp olive oil 1/2 tsp dried thyme -- or 2 tsp minced fresh 1/4 c water 1/4 tsp salt 1/8 tsp pepper 1/4 c fresh parsley -- chopped 1. Wash Brussels sprouts thoroughly under cold water; remove discolored leaves. Cut off stem ends; cut sprouts in half. 2. Heat oil in a large non-stick skillet over medium heat. Add sprouts and thyme; saute 10 minutes. Add water, salt, and pepper; cover and cook 3 minutes or until sprouts are tender, stirring occasionally. remove from heat; stir in parsley. >From: Mark Brockway - - - - - - - - - - - - - - - - - - - NOTES : Tip: Should probably use more water. * Exported from MasterCook * Savory Salt Substitute Recipe By :Reader's Digest Great recipes for Good Health Serving Size : 1 Preparation Time :0:00 Categories : Chicken Condiments & Seasoning Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon black pepper 1 tablespoon celery seeds 1 tablespoon onion powder 2 1/4 teaspoons cream of tartar 1 1/2 teaspoon garlic powder 1 1/2 teaspoons orange peel -- powdered 1 1/2 teaspoons arrowroot 1 1/2 teaspoons sugar 3/4 teaspoon sour salt -- powdered citric acid 1/2 teaspoon white pepper 1/2 teaspoon dill weed 1/2 teaspoon dried thyme -- crumbled 1/4 teaspoon lemon peel -- powdered, or more 1/4 teaspoon cayenne pepper Place all the ingredients in a small electric blender or coffee grinder or spice grinder. Grind for 10 seconds or until the mixture is fine. Pour into a glass salt shaker, to fill. Cover the rest of the mixture tightly and store in a cool, dark, dry place. Makes about 1/2 cup >From: cbmcam@cyberramp.net 1 teaspoon, calories 0, total fat 0, , cholesterol 0, added sugar 1 cal, carbohydrate 1g, protein 0, fiber 0 - - - - - - - - - - - - - - - - - - - NOTES : Use this all purpose seasoning at the table in place of salt. It will stay fresh for several months. Even though some of the ingredients, sour salt, arrowroot and powdered citrus peel. are unusual, they are readily found in most supermarkets. * Exported from MasterCook * Scallop Packets With Creamy Wine Sauce Recipe By :Cooking Light, Jan/Feb 1995, page 81 Serving Size : 4 Preparation Time :0:05 Categories : Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup sliced green onions 1/4 teaspoon crushed red pepper 1 tablespoon low-sodium soy sauce 1 teaspoon vegetable oil 1 pound sea scallops 1/2 cup Gewurztraminer -- or other sweet wine 4 large romaine lettuce leaves 1/2 cup clam juice 1 tablespoon white vinegar 1 bay leaf 1/2 cup plain nonfat yogurt 1/4 cup diced red bell pepper Combine first 4 ingredients in a large zip-top heavy-duty plastic bag; stir well. Add scallops to bag; seal bag, and marinate in refrigerator 30 minutes. Bring wine to a simmer in a large nonstick skillet over medium heat. Add lettuce leaves; cover, reduce heat to low, and cook for 3 minutes or until lettuce wilts. Remove from heat; remove lettuce from skillet with a slotted spoon, reserving wine. Spoon 1/2 cup scallop mixture onto center of each lettuce leaf. Fold in 4 sides of lettuce to cover scallop mixture, forming a packet. Add clam juice, vinegar, and bay leaf to reserved wine in skillet, and bring to a boil. Carefully place each lettuce packet, seam side down, in the skillet. Cover, reduce heat, and simmer 5 minutes. Remove from heat; let stand, covered, 5 minutes. Remove packets with a slotted spoon, and place on individual serving plates. Discard bay leaf. Bring cooking liquid to a boil over medium-high heat; cook 7 minutes or until reduced to 2 tablespoons. Remove from heat; scrape bottom of skillet with a wooden spoon to loosen browned bits. Gradually add yogurt to skillet, stirring with a wire whisk until smooth. Spoon 2 tablespoons sauce around each packet; top with 1 tablespoon bell pepper. Yield: 4 servings. >From: Terry Pogue - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve immediately. NOTES : This is a well-seasoned dish that has an underpinning of dairy and a shot of spicy Gewurztraminer wine. * Exported from MasterCook * Scallops And Red Peppers Recipe By :mwoolf@coyote.csusm.edu (Marcia Woolf) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- red bell pepper -- sliced garlic olive oil scallops angel hair pasta Saute sliced peppers and garlic in a little olive oil*. When peppers become limp or even slightly browned, toss in some scallops. Saute just until scallops start to become opaque, add lots of lemon juice and a sprinkle of red pepper flakes. Allow to thicken slightly. Serve over angel hair pasta. *I use lots of garlic and lots of peppers. - - - - - - - - - - - - - - - - - - - NOTES : I think I have to have this tonight..... (I generally keep frozen scallops and frozen sliced peppers on hand, so this can go together anytime and it is truly delicious, even elegant -- and very low fat.) * Exported from MasterCook * Seasoning With Herbs Recipe By :Vegetarian Times,June 1996, pg 88 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** Chinese: Use - Cilantro, garlic, ginger Enhance almost any rice based dish. French: Use - Chervil, chives, garlic, marjoram, mint, parsley (curly), rosemary, tarragon, thyme Dishes which tend to emphasize beans (especially lentils) and omelettes are enhanced by a combination of the above herbs. Italian: Use - Basil, garlic, oregano, parsley (Italian), rosemary, sage, thyme Go well with - beans, rice and pasta. Mexican: Use - Cilantro, garlic Middle Eastern: Use - Garlic, mint, parsley (Italian), rosemary Dishes emphasize grains, bean and eggplant which can use a combination of the herbs. Thai: Use - Basil, cilantro, mint These herbs are enhanced by the use of lemongrass, cellophane noodles and coconut milk ingredients. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shrimp And Cream Cheese Spread Recipe By :Lori Rossi Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Fish & Seafood Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 packages light cream cheese 1 jar cocktail sauce salad shrimp lowfat crackers melba toast Take 2 bricks of cream cheese ( can use light or fat free) Just put them on a platter. Pour a bottle of cocktail sauce over the top and top with the little salad size shrimp. Spread the dip over some low fat crackers, trinket are my favorite, but there are others. Melba toasts work well too. It's very easy to make and even with the shrimp, relatively inexpensive. In fact I'm making some for a party Wednesday. Occasionally, I buy just a few of the medium or large shrimp just as a garnish around the edge. Depends on how much money you want to spend. It's also very festive with the red cocktail sauce. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Slow-cooker Guide For Cooking Beans, Peas, Lentils Recipe By :Family Circle Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Legumes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Black Beans Full-flavored, used in soup and stews. In slow-cooker: 1 lb dried beans, 7 cup water; cook 8 1/2 hours, low heat. Black-Eyed Peas Earthy flavor, used in classic dish Hoppin' John. In slow-cooker: 1 lb dried beans, 6 cups water; cook 6 1/2 hours, low heat. Kidney Beans Meaty flavor, mealy, good in chili, red beans and rice. In slow-cooker: 1 lb dried, 8 cups water; cook 10 hours, low heat. Split Peas Creamy texture, used in hearty soups, often with ham bone. In slow-cooker: 1 lb dried, 6 cups water; cook 3 1/2 hours, low heat. Cannellini Beans Richly flavored, creamy, good in soups and salads. In slow-cooker: 1 lb dried, 6 cups water; cook 6 1/2 hours, low heat. Lentils Brown, green, red, used in ethnic cooking, purees. In slow-cooker: 1 lb dried, 6 cups water, cook 3 1/2 hours, low heat. Chick-Peas Nutty taste, firm, used especially in falafel and hummus. In slow-cooker: 1 lb dried, 8 cups water; cook 10 hours, low heat. Sally Eisenberg >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Smoked Salmon Appetizers Recipe By :loraelln@juno.com (Laura Shears) Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 pound smoked salmon -- minced 1/4 cup nonfat cottage cheese salt pepper tarragon endive leaves I recently had some people over for dinner and served appetizers that I sort of "invented". I used minced, smoked salmon (about 1/4 pound), about 1/4 cup nonfat cottage cheese (creamed in the food processor until smooth) and salt, pepper, and tarragon. Mixed these together lightly. I put about a teaspoon of this mixture each on crispy endive leaves, the long scoopy shaped ones. It was beautiful and colorful, and lower in fat than most appetizers. My guests must have liked them because there were no leftovers! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Smoothie, Easy Recipe By :mwoolf@coyote.csusm.edu (Marcia Woolf) Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 banana -- over-ripe 4 frozen strawberries 1 cup pink grapefruit juice -- or substitute another juice Blend until smooth. (You can also use fresh strawberries and frozen banana -- just peel the banana the night before and wrap it and freeze it. Break it up before blending.) This serves 1. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sourdough Batter Recipe By :Frugal Gourmet (Sally Eisenberg ) Serving Size : 1 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups starter 1 1/2 cups flour 1 cup water -- tepid This must be made about 12 hours before you are going to begin the bread-making or roll process. Just do it at night before you go to bed. It takes only a minute. Remove the starter from the refrigerator and allow it to come to room temperature. Measure out 1 1/2 cups of starter and put it into a 2 quart mixing bowl. Add 1 1/2 cups flour and 1 cup tepid water. Mix this well, cover, and allow to sit overnight, unrefrigerated. This is called " proofing ", and when the batter is ready, the natural yeast will have spread throughout the dough and it will be bubbly and offer a strong sourdough odor . When ready to bake, measure out the amount of batter called for in the recipe and return the remaining batter to to your starter bowl in the refrigerator. Remember that you must replenish your starter by adding back what you take out. Return the same amount of water and flour that you have removed. Just whip it up and stir it into the starter bowl. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sourdough Green Chile Rolls Recipe By :Frugal Gourmet (Sally Eisenberg ) Serving Size : 24 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups sourdough batter 1 package dry yeast 1 cup water -- tepid 3 teaspoons sugar 1 teaspoon salt 6 cups all-purpose flour 8 ounces green chiles -- canned, diced Preheat oven to 375 degrees F. Make your batter the night before. Cover and let it sit out. Dissolve the yeast in the water. Mix with the sourdough batter and then stir in the sugar and salt , and the green chile peppers. Finally, stir in the flour. I use my Kitchen Aid dough hook so there is no pain to this method. Knead with a machine or by hand until the dough is very smooth and elastic. Place the dough on a plastic tabletop and cover with a large metal bowl. Allow to double in bulk, about 1 1/2 hours. Punch the dough down, knead it a bit, and then shape into 24 small rolls. Place on a baking sheet and bake for about 15 minutes or until golden brown. This recipe makes 2 loaves of bread or you could make one loaf of bread and 12 rolls. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Southern Blackeyed Peas Recipe By :Southern But Lite, 1989, p. 159 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups black-eyed peas -- * see note 2 quarts water 1/4 teaspoon salt 2 ounces lean ham -- cubed** *Dried peas may be used; soak overnight or at least 6 hours in cold water ** Canadian bacon may be substituted for ham Place peas in large pot containing 2 quarts water. Add salt and lean ham. Cook approximately 1 hour or until peas are tender. Additional water may be added during cooking. Serve with rice. >From: Lou Parris - - - - - - - - - - - - - - - - - - - NOTES : 4.2% calories from fat * Exported from MasterCook * Southern Vegetable Blend Recipe By :( Marie A. Kelson ) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can kidney beans 1 can garbanzo beans 1 can navy beans 1 bunch fresh broccoli florets 2 carrots 1 can french-style green beans Salt & Pepper Lemon juice -- a few drops Open all the cans of varied beans and drain them well. Rinse the broccoli stalk, cut off the florets, and cut them into smaller pieces. Cut the ends off the carrots and slice them into medium-thin rounds. Place the broccoli and carrots into a microwave-safe bowl, add 1/4 cup water and cover with plastic wrap. Cook on high for 5 minutes. Drain the water, add all the beans, lemon juice, and salt and pepper to taste and heat the entire mixture in the microwave for 2-3 more minutes. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Southwestern Pea Soup, Cold Recipe By :Naughyde@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Chile Pepper Dishes Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 packages frozen peas -- (10 ounce) -- defrosted in a sieve under warm running -- water 2 cups nonfat plain yogurt 1/4 cup olive oil -- (or less, I've done -- it with none) 1/2 cup fresh lime juice -- or lemon juice 4 cloves garlic -- smashed & peeled 1 tablespoon chili powder -- or more -- I know how you are, though this -- isn't really intended to be a spicy soup 2 Cups ice water 1 tablespoon salt -- I also add some ground cumin though it -- isn't in the original recipe Garnish (muy importante): about 1/2 a cup of the peas from above 1/4 cup tomato -- finely chopped 1/4 cup red bell pepper -- finely chopped 1 minced jalapeno -- (1 - 2) -- OK,it's supposed to be a little hot 1 bunch cilantro -- chopped I also add some red onion to this mess. Put peas in food processor and mush thoroughly. Add everything else down to 'Garnish' except for the water and process till fairly smooth. Dump in serving bowl, add water, stir. The original recipe called for putting out all the garnishes in separate little bowls for diners to pick a choose from. Frankly, I toss all of them into one bowl and let people pick out the ones they don't like. Had this for dinner tonight. Yum good and it's sort key lime colored. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Soy Sauce Beans, Baked Recipe By :How to Cook and Eat in Chinese, Buwei Yang Chao Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound soybeans 8 tablespoons soy sauce -- (yes -- 8 tablespoons -- that's 1/2 cup) 2 tablespoons sugar 5 cups water Soak beans in lukewarm water overnight and pour off water. Then boil the beans with the sauce, sugar, and 5 cups of (cold) water over brisk fire. When it boils, turn down to simmering fire and boil 3 hours, turning over a little every half hour until all liquid is absorbed. Add half cup hot water if it dries before end of 3 hours. Transfer beans to baking tray and bake at 250 degree F low fire, turning over every half hour. Bake one hour if you plan to eat them soon; 1 1/2 hours if you plan to keep them longer in an airtight jar. >From: bgaerlan@ucla.edu (Barbara Gaerlan) - - - - - - - - - - - - - - - - - - - NOTES : It's kind of salty, but I'm sure you can fiddle with the ingredients, and/or just eat a little bit of it at one time. It keeps beautifully. * Exported from MasterCook * Speedy, Spicy Bean And Mustard-green Soup Recipe By :Eating Well Magazine, April 1996 Serving Size : 3 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 1 large leek -- halved lengthwise -- and thinly sliced 2 tablespoons curry powder -- preferably Madras 16 ounces tomatoes -- 1 can - dice with juice 14 ounces low sodium chicken broth -- low fat - 1 can 14 ounces white beans -- 1 can - drained - rinsed 2 teaspoons sugar 1/2 pound mustard greens -- wash,stem, cut into -- a fine chiffonade 1 dash salt -- to taste 1 dash black pepper -- freshly ground 1 teaspoon cumin seed 1 tablespoon fresh ginger -- finely chopped 1. In a heavy pot, heat 1 tablespoon of the oil over medium high heat. Stir in leeks and cook, tossing often, until lightly browned, about 4 minutes. Add curry powder and toss for i minute. Stir in tomatoes, broth, beans, and sugar; bring to a boil. Reduce heat to medium-low, cover, and simmer gently for 15 minutes to blend the flavours. Add mustard greens, stir, and remove from the heat. Season with salt and pepper. 2. To serve, heat the remaining 1 tablespoon of oil in a small skillet. Add cumin seeds and toss a moment. Add ginger and stir until sizzling. Ladle the soup into bowls, and drizzle a little of the seasoned oil into each one. >From: Naralon Thorn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spiced Apple Bread Recipe By :Fast and Healthy, Jan/Feb 1996, pg 51 (Reggie Dwork) Serving Size : 16 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 1 1/2 pound Loaf: -- (1 lb loaf): 2 1/2 Tsp Active Dry Yeast -- (1 1/4 t) 2 1/2 C Bread Flour -- (1 2/3 C) 1/2 C Applesauce -- natural, room temp, -- (1/4 C) 2 Tbsp Butter Or Margarine -- room temp., (1 T) 3/4 C Rolled Oats -- (1/3 C) 1/4 C Sugar -- (4 t 1 Tsp Salt -- (1/2 t) 1 Tsp Cinnamon -- (3/4 t) 1/4 Tsp Ginger -- (1/8 t) 3/4 C Apple Juice -- unsweetened, -- room temp., (1/2 C) If bread machine typically uses 2 C flour, use small loaf recipe. If machine uses 3 C flour, use large loaf recipe. Follow manufacturer's directions for loading ingredients into machine. Measure ingredients carefully. Select regular, rapid or delayed-time bake cycle and follow manufacturer's directions for starting machine. HIGH ALTITUDE - Above 3500 feet: For small loaf, increase apple juice by 1 - 2 T and decrease yeast by 1/4 - 1/2 t. For large loaf, increase apple juice by 1 1/2 - 3 T and decrease yeast by 1/4 - 3/4 t. Continue as directed above. Entered into MasterCook by Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 130.3 Fat 2.1g Carb 24.5g Fib 1.3g Pro 3.5g Sod 149mg CFF 14.2% * Exported from MasterCook * Spiced Cherry Biscotti Recipe By : Pillsbury Fast and Healthy Cookbook Nov/Dec 96 Serving Size : 4 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Sugar 1/2 cup Brown sugar -- packed 1/4 cup butter or margarine -- softened 1 teaspoon vanilla 3 Eggs 3 cups all-purpose flour 3 teaspoons baking powder 1/2 teaspoon nutmeg 3/4 cup candied cherries -- chopped 1/2 cup almonds -- chopped -----GLAZE----- 2 teaspoons skim milk 1 tablespoon Sugar 1/2 teaspoon nutmeg 1) Heat over to 350F. Spray 1 large or 2 small cookie sheets with nonstick cooking spray. 2) In large bowl, combine 1/2 cup sugar, brown sugar and margarine; beat until well blended. Add vanilla and eggs; beat well. Lightly spoon flour into measuring cup; level off. Stir in flour, baking powder and 1/2 tsp nutmeg; mix well. Stir in cherries and almonds. 3) With spray coated hands, shape dough into 3 rolls, about 7 inches long. Place rolls at least 3 inches apart on sprayed cookie sheet; flatten each to form 3/4 inch thick rectangle, about 3 inches wide and 7 inches long. 4) Brush rectangles with milk. In small bowl, combine 1 tbsp sugar and 1/2 tsp nutmeg. Sprinkle over tops. 5) Bake at 350F for 20-28 min. or until rectangles are light golden brown and centers are firm to the touch. Place rolls on wire racks; cool 5 minutes. 6) Wipe cookie sheet clean. With serrated knife, cut each rectangle into 1/2 inch slices; place, cut side up, on cookie sheet. 7) Bake at 350F for 6-8 min or until top surface is slightly dry. Turn cookies over; bake an additional 6-8 min or until top surface is slightly dry. Remove cookies from cookie sheets; cool completely on wire racks. Store tightly covered. Serving size: 1 cookie Calories 70 Calories from fat 20 Total fat 2 g Chol 15 mg Sodium 55 mg Carbs 13 g >From: cbmcam@cyberramp.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Chicken Tidbits With 2 Marinades Recipe By :The Austin American Statesman. Serving Size : 10 Preparation Time :0:00 Categories : Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds boneless skinless chicken breasts -- cut into 2" pieces Wooden or bamboo skewers -- MARINADE NO. 1 (RED): 1 cup Plain yogurt -- lowfat or nonfat 1 tablespoon ginger root -- minced 1 tablespoon garlic -- minced 1 teaspoon Cayenne pepper 1 teaspoon Salt 8 drops red food coloring -- MARINADE NO. 2 (GREEN): 1 large Onion 1/2 cup Cilantro 1/2 Inch ginger root 3 Cloves garlic 2 Serrano peppers 1 teaspoon Salt 4 Drops green food coloring To prepare Red Marinade: Beat ingredients well with fork. To prepare Green Marinade: Blend ingredients in food processor until smooth (use 1/4 cup of water if needed). In separate airtight containers, marinate 1 pound chicken in each of the 2 marinades overnight. On wood skewers, which have been soaked overnight in water, alternate "red" and "green" chicken, about 2 each, and grill for 8 to 10 minutes. From The Austin American Statesman...typed by jessann :) >From: cbmcam@cyberramp.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Chickpea-potato Stew Recipe By :Chicago Tribune (Joanne McAndrews Eisenman) Serving Size : 6 Preparation Time :0:40 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 15 oz cans chickpeas -- drained, rinsed 3/4 cup water 1 tablespoon olive oil 1 medium onion -- finely chopped 1 jalapeno chile pepper -- finely chopped 1 1/2 teaspoons ground cumin 1/4 teaspoon turmeric 3/4 pound plum tomatoes -- diced 1 pound baking potatoes -- cubed 1 small -- red onion thinly sliced chopped fresh cilantro 2 cups white rice -- cooked 1. Place 3/4 cup of the chickpeas and water in a blender or food processor and process until smooth; set aside. 2. Heat oil in a large skillet over medium-high heat until sizzling. Add chopped onions, garlic and jalapenos and saute until the onions are lightly browned on the edges, about 5 minutes. 3. Add cumin and turmeric and stir to distribute evenly. Add tomatoes and the reserved chickpea puree; heat to a boil. Add potatoes, reduce heat and simmer, covered, until the potatoes are nearly done, 15 to 20 minutes. 4. Stir in the remaining chickpeas. Simmer, covered, until the potatoes are tender (but not mushy) and the stew is heated through, another 5 to 10 minutes. Serve over cooked white rice, garnished with red onions and fresh cilantro and fresh fruit salsa. ----- Per serving: 562 Calories; 7g Fat (11% calories from fat); 20g Protein; 106g Carbohydrate; 0mg Cholesterol; 122mg Sodium - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Grilled Shrimp Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Grilled, Smoked, Bbq Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 1.00 T Olive oil -- 1.00 T Chili powder -- 1.00 t Cumin, ground -- 1.00 t Salt -- 1.00 ea Garlic, clove, minced -- 2.00 t Jalapeno pepper, seeded Finely chopped -- 1.00 lb Shrimp, lg, peel, devein Leave tails on -- 1.00 bunch Watercress, stemmed -- 1.00 T Lime juice -- 1.00 T Cilantro, chopped 1. Heat broiler. 2. Mix oil, chili powder, cumin, salt, garlic, jalapeno and shrimp in bowl. Skewer shrimp on 4 metal skewers. 3. Broil 4-6 minutes or until pink and cooked through, turning once. 4. Arrange skewers on watercress. Sprinkle with lime juice and cilantro. > From an ACME ad. Typed By Art Misero. > From: amiser@juno.com (Arthur A. Misero) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Orange Hummus Recipe By :(Katherine Rodman) Serving Size : 7 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Legumes Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup fresh parsley 2 tablespoons onions -- chopped 1 clove garlic 1/4 cup orange juice 2 tablespoons tahini 2 tablespoons rice wine vinegar 2 teaspoons low sodium soy sauce 1 teaspoon Dijon mustard 1/4 teaspoon salt 1/4 teaspoon ground ginger 1/4 teaspoon ground coriander 1/4 teaspoon ground turmeric 1/4 teaspoon ground cumin 1/4 teaspoon paprika 16 ounces cooked garbanzo beans -- drained - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Pear Chutney Recipe By :THANKSGIVING SPECIAL'96, SHOW #TG0096 Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup cider vinegar 3/4 cup light brown sugar -- loosely packed 1/4 cup onion -- peeled and chopped 1/4 cup red bell pepper -- chopped 1/2 cup raisins 1 tablespoon garlic -- chopped 3 tablespoons fresh ginger -- peeled and chopped 1/2 teaspoon salt 1/2 teaspoon cayenne pepper 6 pears -- peeled, cored, and sliced 1/4-inch thick In a saucepan, bring the vinegar and sugar to a boil. Add all the remaining ingredients except the pears and simmer five minutes. Add the pears and simmer an additional five minutes before removing from the heat. Cool 15 minutes, then transfer to a clean container and refrigerate up to 2 weeks. Yield: 3 cups >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spinach And Sausage Lasagne Recipe By :Marie Piraino, Eating Well Mag, Oct 1996 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Pasta Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces lasagna noodles -- dried 3 cups lowfat 2% milk 1/3 cup all-purpose flour 3 tablespoons reduced-fat cream cheese 1 cup Parmesan cheese -- freshly grated 1/2 teaspoon salt -- plus more to taste 1/4 teaspoon ground black pepper -- plus more to taste 1/4 teaspoon nutmeg -- freshly grated 2 packages frozen chopped spinach -- (thawed) squeezed dry 3/4 cup cottage cheese -- 2% fat 6 ounces sweet Italian-style turkey sausage -- remove from casing 1 teaspoon olive oil 1 medium onion -- sliced 2 cloves garlic -- minced 1 teaspoon dried oregano -- or marjoram 1/2 teaspoon fennel seeds 1 jar roasted red peppers -- (7 ounce) drained and chopped 1/2 cup dry white wine 1/2 cup lowfat mozzarella cheese -- grated 1 tablespoon fresh parsley -- chopped In a large pot of boiling salted water, cook noodles until barely tender (8 minutes for dried). Drain and rinse under cold water. Spread the noodles on clean kitchen towels, cover with plastic wrap and set aside. In a large saucepan, heat 2 1/2 cups of the milk over medium heat until steaming. Meanwhile, put flour in a small bowl and gradually whisk in the remaining 1/2 cup milk until smooth; whisk into the hot milk and stir constantly over the heat until the sauce comes to a simmer and thickens. Continue cooking and stirring for 1 minute. Remove from the heat. Whisk in cream cheese, then Parmesan, 1/2 teaspoon salt, 1/4 teaspoon pepper and nutmeg. Set the cheese sauce aside. In a bowl, stir together spinach and cottage cheese. Season with salt and pepper. Set aside. In a large nonstick skillet, cook sausage over medium-high heat, breaking it up with a wooden spoon, until it is no longer pink, about 2 minutes. Transfer to a cutting board and chop fine. Set aside. Wipe the skillet clean and add oil. Return the pan to the heat, add onions and cook, stirring, until well-browned, about 6 minutes. Add garlic, marjoram or oregano, and fennel seeds and cook for 1 minute longer. Stir in peppers, wine and the cooked sausage and simmer until the wine has nearly evaporated, about 2 minutes. Remove from the heat and season with salt and pepper. Preheat oven to 400 degrees F. Lightly oil a 9-by-13-inch baking dish or coat it with nonstick cooking spray. Smear the bottom of the prepared dish with 1/2 cup of the cheese sauce. Line the bottom with a single layer of noodles. Spread half of the spinach mixture over the noodles. Spoon on another 1/2 cup of sauce and use a rubber spatula to spread it evenly. Add another layer of noodles, top with all of the sausage mixture and another 1/2 cup sauce. Add a third layer of noodles, the remaining spinach mixture and another 1/2 cup sauce. Finish with the remaining noodles and sauce. Sprinkle with mozzarella. Lightly oil a large piece of aluminum foil or coat it with nonstick cooking spray, and use it to tightly cover the dish. Bake the lasagne for 30 minutes. Uncover and bake for about 15 minutes more, or until lightly browned and bubbling. Let stand for 10 minutes. Sprinkle with parsley and serve. Makes 8 generous servings. [Tested and formatted to MasterCook by Terri Law on 11/30/96] Per _Eating Well_: 400 calories per serving: 23 grams protein, 11 grams fat (3.9 grams saturated fat), 49 grams carbohydrate; 520 mg sodium; 19 mg cholesterol; 2 grams fiber. >From: tpogue@ids2.idsonline.com (terry pogue) ----- Notes: This is a wonderfully flavorful dish. In using the turkey sausage and a judicious amount of cheese, the fat is kept to a minimum. An outstanding dish for a holiday buffet or company dinner. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Steak And Bean Chowder Recipe By :Fast & Healthy Sept-Oct 96 (LRW979@aol.com) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound beef sirloin steak -- cut in 1/2" cubes 1 medium onion -- chopped 29 ounces canned tomatoes -- undrained and cut up -- (2 14.5 oz cans) 15 ounces canned spicy chili beans -- undrained 2 baking potatoes -- cut into 1/2" cubes 1/2 teaspoon cumin Spray nonstick Dutch oven or large saucepan with nonstick cooking spray. Heat over medium-high heat until hot. Add beef; cook and stir until no longer pink. Add onion; cook 1 minute, stirring constantly. Add all remaining ingredients. Bring to a boil. Reduce heat to medium-low; partially cover and simmer 20-25 minutes or until potatoes are tender. Makes 4 servings--320 calories--45 calories from fat--5 grams fat. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stew, No-peek Recipe By :Once-A-Month Cooking Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Pounds stew meat 1 Can mushroom soup -- golden 1 Envelope onion soup mix Mix together well Add one lb. bag peeled baby carrots, approximately an equal amount of scrubbed, quartered or eighth-ed (depending on size) new potatoes, and approximately 3 12-oz. cans ginger ale. Cover tightly and bake at 350 for 2 hours. I frequently make this on the weekend and we reheat it on weeknights. Also, I sometimes mix up the two pounds of beef with the 2 soups, and freeze half of the meat mixture to make at a later time. >From: neddy@bcm.tmc.edu (Nancy Eddy) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stir-fried Broccoli Recipe By :More with Less Cookbook Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Combine and set aside: 1/2 C chicken broth -- * see note 1 Teaspoon cornstarch 2 Tablespoons soy sauce 1 Teaspoon sugar Heat in skillet/wok: 3 Tablespoons oil -- ** Add: 1/2 Medium onion -- diced Fry until golden. Add: 1 Pound broccoli -- *** -- cut into small pieces Stir fry for three minutes. Add sauce ingredients. Stir fry for 1 minute until sauce clears. * I used the golden broth recipe I posted earlier to make it vegetarian, but a fat-free chicken broth would also be good ** Or use a small amount of broth or other sauteing liquid, adding more as it evaporates *** I like it with 1/2 broccoli and 1/2 cauliflower, cut in thin fan-shaped slices. >From: dana@mattmccoy.com (Dana Muller) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stuffed Pasta Shells Recipe By :Mr. Food Cooks Like Mama (Anita A. Matejka) Serving Size : 6 Preparation Time :0:15 Categories : Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ---Spaghetti Sauce--- 1 lb ground chicken breast, skinless -- cooked 8 ozs mushrooms -- sliced 1/2 c onions -- chopped 1/2 c bell peppers -- chopped 2 cloves garlic -- minced 29 ozs crushed tomatoes 6 ozs tomato paste 1 tsp granulated sugar 3 tsps oregano 3 tsps basil 1 tsp black pepper ---Stuffing for Shells--- 24 pcs jumbo pasta shells 24 ozs fat-free cottage cheese 3 c fat-free mozzarella cheese 1/2 c fat-free Parmesan cheese 2 egg whites 1 tbsp parsley 1 tsp salt 1/2 tsp black pepper To prepare spaghetti sauce, saute mushrooms, onions, peppers, and garlic until tender. Then, add meat and cook until no pink remains. Drain. Stir in undrained tomatoes, tomato paste, sugar, oregano, basil, and pepper. Bring to a boil; reduce heat. Cover; and simmer for 30 minutes. Then, set aside. Preheat oven at 350. To prepare stuffing, bring water to a boil in a large pot and add shells. Return to a boil, then continue cooking for 5 to 6 minutes more, or until shells are barely tender. Drain and set aside on flat baking sheet (to prevent sticking). In a mixing bowl, combine cottage cheese, 2 cups mozzarella cheese, Parmesan cheese, egg whites, parsley, salt, and pepper. Pour 1 cup of spaghetti sauce onto bottom of a 13 x 9 x 2" pan. Fill each shell generously with cheese mixture, about 1 tablespoon in each shell. Place filled shells in pan. Pour remaining spaghetti sauce over each shell, then top with remaining mozzarella cheese. Bake for 45 minutes or until golden. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stuffed Portobello Mushrooms Recipe By :Tina D. Bell" Serving Size : 4 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Gimme Lean sausage onions garlic Good Harvest stuffing portobello mushrooms red wine olive oil Cook up one package of "Gimme Lean" sausage-in-a-bag (vegetarian, fat-free, found in health food store or section) in a non-stick skillet, along with some chopped onions and a little garlic. Combine with one package of "Good Harvest" stuffing (fat-free, vegetarian, stove-top style) mix that has been prepared according to package directions. (pretty much instant) Brush some Portobello mushrooms lightly with a mixture of red wine and a little olive oil, or balsamic vinegar and oil. Stuff the mushrooms with the mixture, mounding it up. Bake in 350 degree oven until stuffing is browned and mushroom is cooked. One stuffed mushroom would make one serving. My guess is that this would make 4-5 servings. Increase as necessary. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stuffing Recipe By :Deborah Kirwan Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Stuffing Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 loaves bread sage 1 onion -- chopped (1-2) 1 cup celery -- chopped (1-1 1/2) butter chicken broth I've been making stuffing for 35 years, and I just sort of mix things up til it looks right. Roughly what I do is: cut about a loaf and a half of bread into cubes and put in a large pot or mixing bowl. (As I mentioned earlier, I use a good quality bread, not the soft marshmallowy kind. Sometimes I find good day-old bread, and that's great: freshness is not necessary.) I usually mix half white bread and half whole-grain.) To the bread I add lots of sage (recently I've been growing my own, but if you use dried, I'd say use about a tablespoon). I don't use salt. The bread is salted and the chicken broth that I use to moisten it is salted, so any more salt is too much. Next I cut up one or two onions and about a cup to a cup and a half of celery, and I saute it in a little butter--how much you use depends on how far you want to adapt it, but I'd use at least a couple of tablespoons; this makes a lot of dressing. Cook the vegetables over very low heat until they are wilted and translucent, not browned. Pour the vegetables and butter into the bread cubes, and mix well. Now here's the part where I'm not sure of the amount. I make up some chicken broth using a condensed chicken base (I like it much better than bouillon cubes). I add this to the stuffing a little at a time, stirring between each addition, until it is the consistency I want. I put my stuffing inside my turkey (usually about a 20-pounder). If you cook the dressing inside the turkey, it will get moister from the turkey juices that develop during cooking, so stop adding broth while it's still just a little drier than you want it. I usually have enough dressing after stuffing the turkey to fill a bread pan. I add a little more broth to this part, cover it with aluminum foil, and put it in the fridge. Then I take it out and bake it for a half hour before dinner. Remember to take all the health precautions if you bake the stuffing in the turkey--especially making sure the internal temperature of the stuffing is high enough to kill all bacteria. Well, I don't know how much these vague directions help. But it's the best I can do. Whatever recipe you use, I think you will find that you can cut the fat down considerably and still have a good dressing. Since this is a holiday, I've never tried cutting it out completely. My goal is just to make a special holiday treat a little healthier. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stuffing - Bread Recipe By :Betty Crocker Cookbook Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Stuffing Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup onion -- finely chopped 1 1/2 cups celery -- chopped (w/ leaves) 1 cup Butter Buds (or margarine/butter) 9 cups bread cubes -- soft 2 teaspoons Salt 1 1/2 teaspoons Sage 1 teaspoon Thyme 1/2 teaspoon Pepper (Allow 3/4 cup stuffing for each pound of ready-to-cook chicken or turkey. A 1- to 1 1/4 pound Rock Cornish hen requires about 1 cup stuffing. Allow 1/4 to 1/3 cup stuffing for each rib pork chop and about 1/2 cup per pound of dressed fish. This recipe makes enough for a 12-pound turkey.) Cook and stir onion and celery in Butter Buds (or margarine/butter) in 10-inch skillet until onion is tender. Stir in about 1/3 of the bread cubes. Turn into deep bowl. Add remaining ingredients; toss. Stuff turkey just before roasting. If desired, bake the stuffing mixture separately in a casserole, covered, in a 325 degree F oven for 40 to 45 minutes or in a 375 degree F oven for 20 to 30 minutes. Stuffing temperatures should reach at least 165 degrees F. To check, insert a meat thermometer through the body cavity into the thickest part of the stuffing and let stand for 5 minutes. Oyster Stuffing: Decrease bread cubes to 8 cups and add 2 cans (8 ounces each) oysters, drained and chopped, with the remaining ingredients. Makes 9 cups stuffing. From: Betty Crocker Cookbook (modified for low fat) >From: cbmcam - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sugar Cookies, Fat Free Recipe By :Lisa Herbert Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces Egg Beaters(r) 99% egg substitute 2 cups sugar 2 teaspoons baking powder 1/4 teaspoon salt 2 teaspoons vanilla 2 cups flour Preheat oven to 350 degrees. In a medium bowl, mix the above ingredients together one at a time. Blend well after each addition (dough should be fairly dry). Drop dough onto a cookie sheet that has been lightly sprayed with cooking spray. Bake for about 10-12 minutes. Cool for about 3-5 minutes before removing from cookie sheet. >From: Lou Parris - - - - - - - - - - - - - - - - - - - NOTES : Lisa makes these for tennis events. They're pretty popular. The texture is a little strange at first, but it grows on you. * Exported from MasterCook * Sugar Substitutes Recipe By :Gretchen Gregory Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** I love Sucanat, Fruitsource and Maple Syrup Granules which are all dry sweeteners that sub near perfectly for granulated refined white sugar. They are all found in HFSs and co-ops, but not all stores carry them. Often stores are more than happy to special order, or once they know of an interest, to start stocking it regularly. Here are some definitions: SUCANAT: evaporated whole cane juice...about the same color as brown sugar, but opaque instead of shiny, tastes richer...as far as I know, nothing is refined out of the cane juice, so it retains the maximum amount of the nutritional of the whole food, short of eating the cane itself. Use like amounts when substituting for either refined brown or white sugars. Runs about $2 a pound or slightly more. FRUITSOURCE: A dry sweetener, kinda yellowish white, made from evaporated rice syrup and white grape juice. This is the hardest of the three to find, but it does substitute well for white refined sugar, especially when color is important. It has a slightly fruity taste, so may altar the taste of the end product somewhat. I usually don't use straight Fruitsource, but use it half and half with another sweetener, usually Sucanat. MAPLE SYRUP GRANULES: evaporated maple syrup....really wonderful, really expensive. A rich-tasting, granulated dry sweetener. Use in like amounts when substituting for either refined brown or white sugars. The last time I bought some, it was over $8 a pound, but it is a tad more wonderful than Sucanat. I almost forgot....DATE SUGAR....easier to find, pretty spendy, though. Made of ground up dates. Have been told in some recipes it should be dissolved in liquid first, though I've never found it necessary to do that. The only reason I don't use date sugar much is because Sucanat is so much cheaper. I think I paid somewhere in the neighborhood of $5 per pound for date sugar last time I bought some. ----------- I like to use *raw* honey too, but use half as much as you would the dry white stuff and you need to tinker with the dry/wet ingredients to compensate. ONe cookbook I use gives thes rules: For every 1 cup white refined sugar, substitute 1/2 cup raw honey; decrease liquid in the recipe by 1/4 c.; if there is no liquid to reduce, add 3-4 T. FLOUR per half cup honey used. Also, decrease oven temp by 25 degrees, because goods containing honey brown faster than goods baked with refined sugars. Goods sweetened with honey tend to keep a lot longer than goods sweetened with sucrose. You have to be willing to experiment with honey. Sometimes the honey taste is overpowering and you have to get used to it. It seemed almost unpleasant at first, when I first started using it, but now I like it. There are many different kinds of honey, some are milder tasting than others. I tend to buy whatever is cheapest (I get it in bulk at my co-op, and there is usually two to choose from, and it is always changing) In some recipes the texture is altered a lot, in others not much. When making quick breads, I have found that wet sweeteners never work out right, so I use Sucanat and Fruitsource exclusively in quick breads. Also, unless the recipe is coming from a health-conscious source, most recipes call for way more sweetener than is necessary, so cutting back is a good idea and the recipe may not suffer at all--just use a little less liquid to compensate for the reduction in dry ingredients. When tinkering with recipes, always take notes...don't be tempted to think you'll remember exactly what you did. Brown rice syrup, barley malt syrup, maple syrup, and blackstrap molasses also work well in things like cookies (not cakes or quick breads, though!). Again, just add slightly less liquid to the recipe or slightly increase the dry ingredients. I don't think these sweeteners are as sweet as honey, though, so you may want to use 2/3 to 3/4 of the amount of white or brown refined sugar called for in the recipe. I also routinely use wet sweeteners in recipes that call for just a tad of sweetener...like spaghetti sauce or yeast breads. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sunshine Chicken Recipe By :Susan Lubliner Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons curry powder -- * see note 1 1/4 teaspoons salt 1/4 teaspoon peppercorns 6 skinless boneless chicken breast -- or turkey cutlets 1 1/2 cups orange juice 1 cup rice -- converted 3/4 cup water 1 tablespoon brown sugar 1 teaspoon dry mustard Combine curry powder, 1/2 tsp salt and pepper. Rub into chicken pieces and set aside. In a 10 inch skillet, combine Orange Juice, rice water, sugar, mustard and remaining salt. Mix well. Arrange chicken over rice. Bring to a boil and then cover. Simmer 20 minutes. Remove from heat and let stand until liquid is absorbed. About 5 minutes. Sprinkle with parsley before serving. >From: cbmcam@cyberramp.net - - - - - - - - - - - - - - - - - - - NOTES : *or to taste. If no dry mustard , use 1 tablespoon prepared mustard. * Exported from MasterCook * Sweet And Sour Cabbage Soup #2 Recipe By :Reggie Dwork Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Head cabbage 32 ounces Tomatoes, Canned -- Lg Cans -- Crushed With Added puree -- Or Some Equivalent 1 Large Onion 5 Cloves garlic 2 Lemons -- Juice Of 1/4 cup Balsamic Vinegar -- Or Wine Vinegar 1/2 Cup Brown sugar 1 Tbsp Grated Gingerroot -- Fresh Salt And Pepper -- To Taste water to cover, plus -- or broth Slice cabbage thinly to create cabbage strips. Halve the onion and slice thinly to create half rings. Crush, slice or dice garlic. Grate ginger. Put everything in a large soup pot and add water to cover plus a little more. Bring to boil, then reduce heat, cover, and simmer for 2 - 3 hours (longer the better). Don't be afraid to add more tomato, sugar, or vinegar if you like it more tomatoey, sweeter, or more sour. Taste a couple hours into the cooking for adjustment. The cabbage will have imparted its flavor and the tomatoes will have mellowed. You can also add rice during the last 30 - 45 minutes (also add the more water appropriate for the amount of rice you add. For example, add 3/4 cup brown rice and 1 1/2 cup water the last 40 minutes) Or add a can of white or garbanzo beans. (Again these won't need cooking, so just add at the end) [If you're not a vegetarian, you can use beef or chicken stock. Even some browned ground meat or soup bones.] - - - - - - - - - - - - - - - - - - - NOTES : Just a testimonial - about Reggie's Sweet and Sour Cabbage Soup posting -- it's one of our low-fat favorites. [Lou Paris] Oh, this is the most wonderful soup, especially if you are a stuffed cabbage lover! It satisfies my cravings for the old SAD stuff. And don't be afraid of the vinegar - it all blends in beautifully. A few notes: - The whole recipe makes a huge amount. You might want to 1/2 the recipe. - Cut the cabbage strips in 1/3s or it's too hard to eat with a spoon. I also cut the onion up a little smaller than indicated. - My version of the recipe uses lemon juice OR vinegar. I've always used balsamic vinegar. - I'm not a ginger lover so I leave it out. [nvianna@lehman.com (Nicole Vianna)] * Exported from MasterCook * Sweet And Sour Fish Kebabs Recipe By :Pillsbury Summer Fun Cookbook 1986(BunnyMama@aol.com) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup catsup 1/4 cup sugar 3 tablespoons vinegar 2 tablespoons pineapple juice 2 tablespoons soy sauce 1 pound fish -- thawed, cut into 1 -- 1/2 to 2" cubes 1 can water chestnut -- (8 oz.) whole, drained 1/2 pineapple -- fresh, cut into 1" chunks 1 red bell peppe -- cut into 1 1/2" -- pieces 1 green bell peppe -- cut into 1 1/2" -- pieces Pour the marinade into a metal container and keep it warm on the grill while brushing the kabobs.I n medium nonmetallic bowl, combine all marinade ingredients; mix well. Add fish, turning to coat all sides. Cover; refrigerate 30 minutes to 2 hours. Drain fish, reserving marinade. On metal skewers, arrange fish, water chestnuts, pineapple and peppers. When ready to barbecue, place kabobs on grill over medium heat. Brush with marinade; cook 16-20 minutes or until fish flakes easily with fork, turning once and brushing frequently with marinade. NOTES: I usually add cherry tomatoes and small whole mushrooms to the kebabs, also. And remember, my cooking software estimates nutritional values higher than MC. Nutrition (per serving): 351 calories Saturated fat 0 g Total Fat 2 g (5% of calories) Protein 23 g (26% of calories) Carbohydrates 61 g (69% of calories) Cholesterol 49 mg Sodium 939 mg Fiber 2 g Iron 2 mg Vitamin A 1576 IU Vitamin C 94 mg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet Baked Yams Recipe By :( Marie A. Kelson ) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 large yams -- peeled and cubed 2 tablespoons molasses -- Grandma's 4 tablespoons Butter or Margarine 1/2 cup pecans -- in pieces 2 teaspoons Pumpkin Pie Spice Salt & Pepper to taste Boil the yams in water until soft. Drain well and mash with potato masher in medium-size glass or Pyrex casserole dish. Mix the yams with molasses, butter or margarine, pumpkin pie spices, and salt/pepper to taste. Top evenly with pecan pieces. Bake at 350 for 20-30 minutes or until lightly browned. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet Cajun Shrimp Recipe By :More Cajun Cooking, Modern Publishing Serving Size : 4 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 c Catsup 1 tablespoon Honey 1 tablespoon Brown sugar 2 tablespoon Vinegar 2 teaspoon Hot sauce 1 teaspoon Cayenne pepper 1/2 teaspoon Thyme 1 teaspoon Black pepper 1 teaspoon Onion powder 1 lb Shrimp -- peeled and deveined Combine all ingredients except shrimp in a sauce pan. Heat thoroughly. Cook shrimp in boiling water for 5 minutes or until shrimp turns pink. Brush sauce over shrimp. Serve over rice with leftover sauce. Serves 4. Source: More Cajun Cooking, Modern Publishing, New York, NY Copyright 1990 SHARED BY: Jim Bodle 2/93 >From: cbmcam@cyberramp.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet Potato Black-eyed Pea Soup Recipe By :Pat Hanneman in Soup Scoop (Jan 1997) Serving Size : 2 Preparation Time :0:35 Categories : Eat-Lf Mailing List Soups & Stews Sweet Potatoes & Yams Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups lowfat chicken broth -- low salt 2 cups canned tomatoes -- chopped with liquid 1 medium sweet potato -- thinly sliced 1/4 teaspoon garlic -- roasted 1 teaspoon lowfat peanut butter -- smooth 2 green onions -- chopped 2 cups cooked blackeyed peas 2 tablespoons chopped green bell pepper 2 tablespoons Cajun seasoning -- to taste 1 tablespoon soy sauce, low sodium 1/8 teaspoon saffron threads -- to taste 1/4 teaspoon thyme 1/4 cup chopped fresh cilantro salt and pepper -- to taste 4 dashes bitters -- to garnish 2 tablespoons chopped peanuts -- or honey coated sunflower seeds PANTRY: If using canned black eyes, drain and rinse well. Use recipe-ready frozen beans if you can get them, or cook your own. Put everything into a heavy soup pan in the order listed, except the salt and pepper and the garnishes. Bring just to a boil; reduce heat and simmer, mostly covered, until the potato is tender and the soup has mellowed; about 25 minutes, minimum. SERVE very hot, adding a couple of drops of bitters, along with optional nuts or seeds, at table. A feast for the eyes, make it as spicy as you like with your favorite Cajun Seasoning blend. Makes 6 cups to serve 2 main or 4 side portions. Each single cup portion, with peanuts, has 154 cals, with 13.6 CFF (or 2.7 g). Acknowledgment: Inspired by an idea snared on the web at Landolakes.com >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet Potato Chips Recipe By :Lyn Belisle Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 sweet potato -- thinly sliced garlic salt I peeled a sweet potato, sliced it very thin with a mandolin sliced, sprinkled it with garlic salt, and baked it at 350F for about 25 minutes. Very good. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet Potatoes With Fresh Oranges Recipe By :Chris Woods Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sweet Potatoes & Yams Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 40 ounces sweet potato -- canned or cooked 2 tablespoons diet margarine 1/2 cup packed brown sugar orange slices miniature marshmallows -- optional I drain them if using canned-I think it is a 40 ounce can- for about an hour so they are very dry, put in a Pam sprayed casserole dish, dot with about 2 tablespoons of Promise or Weight Watchers Margarine, sprinkle with brown sugar (about 1/2 cup packed), and then place the orange slices all over the top of the casserole dish. Bake still syrupy and carmelized-about 40 minutes at 325 degrees. Sometimes I put small marshmallows on top of all and crank the oven up to 450 and bake till brown and crunchy-about one cup of mini-marshmellows. Remove from oven when marshmallow puff up and brown. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet Potatoes With Tangerine Sauce Recipe By :Fast and Healthy, Nov/Dec 1996, pg 71 (Reggie Dwork) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sweet Potatoes & Yams Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 C Water 1 Tsp Salt 3 Med Sweet Potatoes -- *Note 1 Tbsp Cornstarch 2 Tsp Brown Sugar 1/8 Tsp Ginger 3/4 C Water 2 Tbsp Frozen Orange Juice Concentrate -- Or Tangerine Juice, Frozen Concentrate *NOTE: Or Yams, (1 1/2 Lb), peeled, cut into 1/2" cubes (4 C) In large saucepan, combine 1 C water and salt. Bring to a boil. Add sweet potatoes; return to a boil. Reduce heat; cover and simmer 8 - 11 min or until tender, stirring gently once during cooking. Meanwhile, in small saucepan, combine cornstarch, brown sugar and ginger; stir until well mixed. Stir in 3/4 C water and frozen juice concentrate...(I didn't have any tangerine so I used the orange juice). Cook over medium heat for 7 - 9 minutes or until sauce is thick and clear, stirring occasionally. Drain potatoes; return to saucepan. Pour sauce over potatoes; mix gently to coat. Makes 6 (2/3 C) servings. Nutrition according to magazine (using tangerine concentrate): Cal 90, Fat 0g, Carb 21g, Fib 2g, Pro 1g, Sod 190mg, Sugar 7g, CFF 0% Dietary Exchanges: 1 Starch OR 1 Carb Awesome is really putting it too mildly...this is truly wonderful. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : We had this for dinner tonight and it was all incredible. Cal 67.6 Fat 0.2g Carb 15.9g Fib 1.5g Pro 0.9g Sod 364mg CFF 2% * Exported from MasterCook * Sweet Potatoes, Flavored Recipe By :Food & Wine, Oct 96 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 Pounds sweet potato -- or yams -- unpeeled 1 Tablespoon fresh lemon juice 1/2 Teaspoon lemon zest -- finely grated Salt & freshly ground pepper 1/4 Cup bourbon -- good-quality 1/4 Cup dark brown sugar 1. Preheat the oven to 450 degrees. Pierce the sweet potatoes a few times and roast them in a large nonstick roasting pan for about 1 hour, or until soft and browned on the bottom. Let cool for 15 minutes. Remove the skin, leaving as much caramelized flesh as possible. Cut the potatoes into large chunks and transfer to a food processor. Add the lemon juice and zest, season with salt and pepper and process until smooth. 2. In a large nonreactive saucepan, combine the bourbon and brown sugar and bring just to a boil. Add the sweet potatoes and stir until blended. (MAKE AHEAD: The puree can be refrigerated for up to 1 day). warm over low heat, then transfer to a large bowl and serve. >From: "Tina D. Bell" Calories 332 Chol 0 Total Fat 0.4 gm - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet Pumpkin And Oat Bread Recipe By :The Best Low-Fat, No-Sugar Bread Machine Cookbook Ever Serving Size : 8 Preparation Time :0:00 Categories : Bread Machine Breads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 1 LB Loaf: -- (1 1/2 Lb Loaf): 1 1/4 teaspoons Active Dry Yeast -- (2 Tsp) 1 3/4 C Bread Flour -- (2 3/4 C) 1/2 C Whole-Wheat Flour -- (3/4 C) 1/4 C Rolled Oats -- (1/3 C) 2 Tbsp Nonfat Dry Milk -- (3 T) 1 Tsp Minced Ginger -- (1 1/2 Tsp) 1/2 Tsp Salt -- (3/4 Tsp) 3/4 C Pumpkin Puree -- (1 C + 2 T) 1/2 C Water -- (3/4 C) 1/4 C Raisins -- (1/3 C) By Madge Rosenberg Left over bread makes a slightly sweet and spicy stuffing for chicken. Add all ingredients except the raisins in the order suggested by your bread machine manual and process on the basic bread cycle according to the manufacturer's directions. Add the raisins at the beeper or at the end of the first kneading in machines without a beeper to signal addition of fruit and nuts. This is very tasty. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 173.4 Fat 0.9g Carb 35.5g Fib 2.9g Pro 6.3g Sod 147mg CFF 4.7%