* Exported from MasterCook * All Day Chicken (Crockpot) Recipe By :Ruth Burkhardt's Crockpot Archive / rev. Serving Size : 6 Preparation Time :10:00 Categories : Chicken Crockpot Eat-Lf Mailing List Low Fat Theme: Crockpot Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons Frozen orange juice concentrate 2 cups Chicken stock 1 teaspoon Salt 1/4 teaspoon Pepper 1/2 cup Tomato paste 2 tablespoons Soy sauce 2 tablespoons Brown sugar 2 Cloves garlic -- minced 1 dash Allspice 2 pounds skinless chicken breast halves 2 pounds skinless chicken thighs 1 tablespoon Butter Buds(r) or olive oil -- optional **Additions** 1/4 pound Mushrooms -- sliced 1 tablespoon fresh thyme leaves -- or herb of choice salt and black pepper 11 ounces (1 can) mandarin orange Sections -- optional juice 1/2 large bell Pepper -- sliced lengthwise 1/4 teaspoon minced ginger -- or ground 3 tablespoons Cornstarch -- mixed with 1/4 cup Cold water -- for thickening 1/4 cup plain lowfat yogurt -- optional Marinade: The night before you plan on slow cooking your dinner, mix together the marinade ingredients in a container large enough to also hold the chicken pieces. When marinade is thoroughly mixed, add the chicken, close container and refrigerate until morning. In the morning place the chicken in the slow cooker and add marinade not fill above an inch from the top of the container. Set the cooker on low and cover. Then, 6 to 8 hours later, turn the cooker to high for 45 to 60 minutes. Add the mushrooms, fresh herb, a few grindings of salt and pepper, mandarin sections with juice (not syrup), if desired, green pepper strips and ginger stir thoroughly and cook for about 5 to 10 minutes. Add the dissolved cornstarch and stir; re-cover, ajar, and simmer for 15 to 30 minutes while preparing the side dishes. Remove from heat and add yogurt to 'cream' the sauce, optional. Serve with vegetable medley and small new potatoes or steamed jasmine rice. Serves 6: 380 cals, 7g fat (17% cff). *INFO* recipe from All About Food by Ruth Burkhardt http://www.enter.net/~rburk/ Revised by Pat Hanneman. Skin removed from chicken and replaced with butter buds or olive oil for flavor. Fresh ginger replaces ground. Mushroom slices added directly rather than sauteed. Add fresh herb to boost flavor: thyme, marjoram, cilantro, parsley, oregano, tarragon, or chives. Yogurt replaces milk as creamer. TIP: To get a thicker sauce, remove chicken to a serving bowl transfer liquids to a saucepan and thicken on the stove top with more dissolved cornstarch. >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : Got this recipe from the web and tweaked it into lowfat. We like thyme and cilantro and lots of fresh ginger and honey instead of brown sugar. The sauce can be flavorful but thin. * Exported from MasterCook * Almond Poppy Bread Recipe By :The Electric Bread Cookbook Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup water 2 Cups bread flour 1 Tablespoon dry milk 1/2 Teaspoon salt 1 Tablespoon butter 1/4 Cup lemon yogurt, lowfat 1 1/2 Tablespoons honey 1/4 Cup almonds -- sliced and toasted 2 Teaspoons lemon peel 2 Tablespoons poppy seeds 1 Teaspoon lemon extract 2 Teaspoons yeast Bake on regular cycle. >From: Bill Camarota >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Almond Rice Pilaf Recipe By :Communicating Food for Health newsletter 12/98 Serving Size : 6 Preparation Time :1:15 Categories : Eat-Lf Mailing List Low Fat Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups cooked brown rice -- hot Vegetable oil cooking spray 1/4 cup sliced almonds 1 red baking apple -- cored and sliced 1 cup chopped onion 1 cup chopped celery 1/2 teaspoon poultry seasoning 1/2 teaspoon dried thyme Black pepper -- to taste 1/4 cup chicken broth PREP NOTE: Allow about 40 minutes to cook the brown rice; 10 to prep; another 20 to 30 to bake. 1. Lightly spray a large non-stick skillet with vegetable oil cooking spray and heat over medium-high heat. Swirl the almond slices around in the pan until they are golden. Add the apple, celery and onion. Cover the pan and saute until the contents are tender and slightly golden. Add the rice, seasonings and broth. Place in an oiled casserole dish; cover and bake at 350 degrees for 20 to 30 minutes. Serve hot. Yield: 6 servings; EACH 3 grams of total fat and 60 mgs of sodium per serving. (174 cals, 4g fat (22%cff) -MC-estimate) Source: Communicating Food for Health newsletter, November/ December 1998. See also "Dining In." Menus By Catherine Trcalek (1998/Dec 17) from Jacksonville Times-Union and mail from kitpath@earthlink.net 12/98 >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Appetizer Pie Recipe By :Fast and Healthy Jan/Feb 95 Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Low Fat Meats Pies, Crusts & Pastry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package nonfat cream cheese -- (8 oz) softened 2 tablespoons skim milk 1/2 cup nonfat sour cream 2 tablespoons sliced green onions 2 tablespoons chopped green bell pepper 1/8 tea pepper 1 jar sliced dried beef -- (2 1/2 oz) rinsed, drained and finely chopped 1/4 cup chopped fresh parsley Heat oven to 350 degrees. In medium bowl, combine cream cheese and milk; beat until smooth. Stir in remaining ingredients except parsley; mix well. Spoon and spread mixture in ungreased 9-inch pie pan or small shallow baking dish. Bake at 350 degrees for 15 minutes or until thoroughly heated. Sprinkle with parsley. Serve immediately with crackers or cocktail bread. 2 cups. MICROWAVE directions: Prepare as directed above; spoon into 9-inch pie pan or shallow dish. Microwave on medium for 5 to 8 minutes or until thoroughly heated, rotating dish once halfway through cooking. Sprinkle with parsley. Serve immediately. >From: Doris Selin - - - - - - - - - - - - - - - - - - - NOTES : Every time I make this I get complements on how good it is. * Exported from MasterCook * Apple Cranberry Nut Bread Recipe By : Serving Size : 14 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounce Bread Flour 8 ounce Whole Wheat Flour 1 1/2 Tsp Salt 2 Tbsp Sugar White Or Brown 1 Tsp Cinnamon 1 Tsp Nutmeg 2/3 cup Applesauce 1/2 cup Apple Juice (or Orange Juice) 1/3 cup Dried cranberries 1 ounce Chopped walnuts 1 1/2 Tsp Yeast Add ingredients to baking pan in order given. Bake on basic/light Drop in cranberries which have been coated with the cinnamon and nutmeg after first knead. Add yeast to dispenser. Created for Panasonic 65P. Adjust as needed for other machines. Makes a nice loaf for holiday giving or serving. From recipe files of Alice in Houston >From: Angie Phillips - - - - - - - - - - - - - - - - - - - NOTES : Diabetic Exchange per serving: Starch - 11/2; Fruit - 1/2; Fat - 1/2 * Exported from MasterCook * Asian Carrot And Mushroom Noodle Soup Recipe By :New Light Cooking - Anne Lindsay - Pg. 68 Serving Size : 5 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Oriental Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon vegetable oil 2 cloves garlic -- minced 1 tablespoon ginger -- minced 3 green onions -- chopped 1/8 teaspoon red pepper flakes 1 cup mushrooms -- thickly sliced 3/4 cup carrots -- thinly sliced 2 cups chicken stock 2 cups water 1 tablespoon fresh lemon juice -- or lime 2 teaspoons fish sauce 2 teaspoons low sodium soy sauce 2 teaspoons sesame oil 2 ounces egg noodles -- fine (3/4 cup) 6 ounces skinless boneless chicken breast -- cut in strips 3/4 cup snow peas 3 tablespoons fresh coriander -- chopped 1. In a saucepan heat oil over medium heat; cook garlic, ginger, onions, and red pepper flakes about 2 minutes. 2. Add mushrooms and carrots; cook stirring for about 5 minutes or until moisture is evaporated. 3. Add stock, water, lime juice, fish sauce, soy sauce and sesame oil, bring to a boil. Reduce heat and simmer uncovered for 10 minutes. 4. Stir in noodles and chicken; bring to a boil. Reduce heat and simmer for 5 minutes. 5. Add snow peas; cook 2 minutes. Stir in coriander and serve. Yields 5 1 cup servings. Per serving: 135 calories, 13g protein, 1g saturated fat, 4g total fat, 31mg cholesterol, 13g Carbs, 2g dietary fibre, 596 mg sodium 24% CFF Notes: Tried 12/05/98 We used double the amount of ginger and 1/2 the amount of sesame oil. Used capellini as we didn't like the texture of the soaked rice noodles and didn't have fine egg noodles. >From the Recipe Files of RecipeLu - - - - - - - - - - - - - - - - - - - NOTES : This was dinner tonight, and we quite enjoyed it. Served it with a salad and we were pleasantly full. * Exported from MasterCook * Baked Macaroni, Best Ever Recipe By :Prevention Magazine, 1/98 Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Pasta Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces whole wheat rigatoni 26 ounces fat-free pasta sauce (we used a chunky mushroom) 14 1/2 ounces ready-cut diced tomatoes 16 ounces frozen broccoli, red pepper etc. mixture 10 ounces frozen broccoli 6 ounces frozen pre-browned all vegetable burger (Green Giant Crumbles) 1 teaspoon dried basil 1/4 teaspoon fennel seeds 4 ounces shredded part-skim mozzarella KMS note: This is very easy to make because only the pasta needs preparation. The vegetables are frozen when they go into the oven, but heat up nicely in the 20 minutes. 1. Preheat oven to 400 F. Cook pasta according to package directions; drain. 2. Combine pasta and remaining ingredients in a 9 x 13-inch baking dish; bake until heated through, about 20 minutes. Serves 6 (about 1 1/2 cups each) Per Serving: 398 cal; 7.2g fat (16% of cal); 2.1g sat.fat; 10.6mg chol; 7g fiber; 27.3g pro; 59.2g carb; 926 mg sodium. Also a very good source of vitamins A, C, and K, and calcium. Diet Exchanges: Milk 0; Vegetable 2.9; Fruit 0; Bread 2.9; Meat 2.2; Fat 0.2. >From: Kathleen - - - - - - - - - - - - - - - - - - - NOTES : My husband LOVED this. Despite our meatfree household, those meat instincts are still very much alive in him. I liked it too. There was just enough cheese to give it the cheese taste. This is a good recipe to make if you have company staying with you over holidays because it just takes a can of this and that, so you can make it while chatting. Since the veggies are still frozen when you pop it into the oven I thought that it would take more time to heat, but it didn't. Enjoy. * Exported from MasterCook * Baked Potatoes With Olives And Capers (Variations) Recipe By :Side Dishes by Deirdre Davis (1997 Chapters) Serving Size : 4 Preparation Time :0:50 Categories : Eat-Lf Mailing List Low Fat Potatoes Theme: Spuds Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 russet (Idaho) potatoes -- or 24 ounces baking potatoes -- approximately ---OLIVES AND CAPERS--- 1/2 cup olives -mixed or all black -- pitted and quartered 2 tablespoons drained capers -- rinsed 2 teaspoons extra virgin olive oil -- or more 2 garlic cloves -- minced 1 tablespoon chopped fresh thyme -- or more 1 tablespoon fresh lemon juice black pepper salt THIS IS A MASTER RECIPE with lots of variations. While you bake the potatoes, mix the topping. 1. Preheat oven to 400F degrees. 2. Scrub and prick the potatoes and bake about 45 minutes or until tender when pierced with the tip of a sharp knife. 3. While the potatoes cook, mix all the remaining ingredients except salt in a small bowl and set aside. 4. When the potatoes are done, split open, season with salt and pepper to taste, top with the olive mixture and serve. EACH: 144 cals, 4g fat, 25g carbs, 2g fiber, 3g protein; 25%cff. Vit-C. >MC (12/1998 Kitpath@earthlink.net) VARIATION : pick one or combine several (expanded) ideas / some pat's * Vary the herb: try savory; chervil, marjoram, etc. * Omit oil and use a salad dressing or vinaigrette. * Saute mushrooms, garlic and parsley in a little butter. * Add diced baked ham; turkey bacon; lean deli meats. * Dab of dairy: sour cream, yogurt cheese, cottage cheese, creamed cheese, grated cheese. * Saute onions; add hard-cooked egg, capers, parsley. * Cooked beans or canned (lowfat) chilies. * Top with a mustardy tofu "egg" salad. * Sauteed (not steamed) frozen mixed vegetables. * Under-diluted low-fat canned soups. * Fat-free or low-fat sun-dried tomato pesto. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Rice Pudding Recipe By :Mary E. Ross, Author The Art of Low Fat Cooking Serving Size : 9 Preparation Time :2:00 Categories : Desserts Eat-Lf Mailing List Low Fat Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetable cooking spray 1/2 cup short-grain rice -- uncooked 3/4 cup sugar 4 1/2 cups skim milk 12 ounces evaporated skim milk -- canned 1 teaspoon vanilla extract 1 tablespoon cornstarch 1/4 teaspoon grated nutmeg 1/4 teaspoon ground cinnamon 1 pinch salt -- optional 1/2 cup raisins -- optional 1. Preheat oven to 300F degrees. Sprinkle rice over the bottom of a two-to-three quart ovenproof baking dish. Add sugar, fresh and evaporated skim milk, and vanilla to rice, stirring well to combine. 2. Sprinkle cornstarch over milk a teaspoon at a time, stirring well to dissolve after each addition. Stir in nutmeg, cinnamon and salt. 3. Bake one hour, stirring every 20 minutes to prevent rice from sticking to bottom of dish. Increase heat to 350 degrees. Stir in raisins if using and bake an additional 45 minutes to an hour continuing to stir after every 15 to 20 minutes. Serve hot, warm or cover and refrigerate to serve cold. *INFO* Recipes from the Channel 5 Eyewitness News at Noon; http://www.ksl.com/TV/recipes/files/0227rice.htm; Presented: 2/27/98 KSL Television (Salt Lake City, UT) 1998 Prep:10 min.; Cook: 1hr 45min.; Serves: 9 EACH: 205 calories; 8g protein; 43g carbohydrates; 0.4g fat (2%). >est by kitpath@earthlink.net 12/98 >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Rigatoni Recipe By :Prevention Mag, adapted Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces rigatoni 26 ounces pasta sauce 14 1/2 ounces canned ready-cut diced tomatoes -- drained 14 ounces frozen broccoli flowerets 6 ounces frozen vegetable burger crumbles 1 teaspoon dried basil 1/4 teaspoon fennel seeds 6 ounces mozzarella cheese, part skim milk -- shredded, divided 1. Preheat oven to 400 degrees. Cook pasta according to package directions, drain. 2. Combine pasta, pasta sauce, tomatoes, broccoli, burger crumbles, basil, fennel seeds and 4 oz. of the mozzarella in a 9x13 baking dish. Top with remaining 2 oz. mozzarella. Bake until heated through, about 20 minutes. >From: Kathy Rogers - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Basic Herb Jelly Recipe By :THE HERBAL PANTRY, Tolley & Mead Serving Size : 1 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Eat-Lf Mailing List Holidays & Gifts Low Fat Spreads & Sandwiches Theme: Gifts Or Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups water or 2+1/2-cups fruit juice or wine 1 cup fresh herbs 4 cups sugar 1/4 cup cider vinegar or lemon juice 1 drop food coloring -- or as needed 3 ounces liquid pectin fresh herb sprigs or 1/2 cup chopped herbs -- optional This jelly can be made with a variety of herbs and herb flowers. If fresh herbs are not available, substitute one-third the amount of dried herbs. Use vinegar if you are making a jelly to be eaten as a savory with meats or cheese; lemon juice if it is to be eaten as a sweet. Any fruit juice or wine can be used in place of the water for greater variety, and you can combine two or more herbs in one jelly. If you are using flowers that do not seem to be giving up their color in the water, add 2 tablespoons of the vinegar to the water while they are steeping. The following herbs and/or their flowers are among the many that can be used in this recipe: rosemary, thyme, marjoram, parsley, lemon verbena, mint, any of the scented basils, tarragon, ginger, garlic, chive blossom, lavender, lemon thymes chamomile, fennel, borage, bee balm, or rose petals (white heel removed). INSTRUCTIONS: Bring the water or fruit juice to a boil and pour it over the fresh herbs. Cover and steep until the liquid has cooled. Strain, pressing all the liquid and flavor out of the herbs. In a non-aluminum saucepan combine 2 cups of herbal infusion with the sugar, lemon juice or vinegar, and the food coloring if you are using it. Bring the mixture to a boil over high heat, and as soon as the sugar has dissolved, stir in the pectin. Return to a rolling boil, stirring, and boil for exactly 1 minute. Remove the jelly from the heat and skim off any foam. If you are using fresh herbs as decoration, place a fresh herb sprig in each jar and hold it in place with a sterilized spoon or chopstick. When the jelly is nearly set, remove the spoon or chopstick and the sprig will stay in place. Stir chopped herbs into the jelly before pouring it into the jar. (If the herbs do not stay suspended, stir the jelly occasionally until it thickens enough to hold.) Process small jars for 5 minutes in a hot-water bath or seal with a thin layer of paraffin. MAKES 4 to 5 half pints. >Recipe from THE HERBAL PANTRY, (p.46) by Emelie Tolley and Chris Mead (1992: Potter). Mail from kitpath@earthlink.net 11/13/98 >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Beef Barley Soup Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Crockpot Eat-Lf Mailing List Low Fat Meats Soups & Stews Theme: Crockpot Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds extra lean beef -- cut in 1" cubes 1 tablespoon cooking oil 1 cup carrots -- thinly sliced 1 cup celery -- sliced 1 cup onion -- thinly sliced 1/2 cup green pepper -- coarsely chopped 1/4 cup parsley -- snipped 4 cups nonfat beef broth 16 ounces tomatoes, canned -- cut up 1 cup spaghetti sauce 2/3 cup pearled barley 1 1/2 teaspoons dried basil -- crushed 1 teaspoon salt 1/4 teaspoon pepper In a large skillet, brown meat, half at a time, in hot oil. Drain well. In the crockpot, combine carrots, celery, onion, green pepper & parsley. Add broth, undrained tomatoes, spaghetti sauce, barley, basil, salt & pepper. Stir in browned meat. Cover, cook on low heat setting for 10-12 hours or on high heat setting for 4 1/2 to 5 hours. Skim off fat. Per serving: 294.8 cal, 9.2g fat (27.8%), 51 mg cholesterol & 1441 mg sodium Posted by Tiffany Hall-Graham From:Tiffany Hall-Graham 2/12/94 Reposted by Reggie Dwork My changes: Saute meat in cooking spray & eliminate the oil. Use 1 heaping tbsp of dried parsley in place of the fresh. Use 14 1/2 oz can tomatoes & add a bit more spaghetti sauce since the original recipe calls for 16 oz. Use 1/2 tsp Mortons lite salt in place of the 1 tsp salt. I also tend to use a lower sodium beef broth & no-salt added canned tomatoes. >From: JusNeedlin@aol.com - - - - - - - - - - - - - - - - - - - NOTES : My family really enjoys this soup during the winter. * Exported from MasterCook * Black Bean And Corn Soup Recipe By :BH&G New Flavors from your Crockery Cooker, page 26 Serving Size : 1 Preparation Time :0:00 Categories : Crockpot Eat-Lf Mailing List Low Fat Mexican & Southwestern Soups & Stews Theme: Crockpot Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/4 cups dried black beans -- (1 pound) 10 ounces frozen whole kernel corn 1 cup chopped onion 4 cloves garlic -- minced 1 tablespoon ground cumin 1 teaspoon salt 1 teaspoon ground coriander 1/4 teaspoon bottled hot pepper sauce -- up to 1/2 4 cups boiling water 14 1/2 ounces canned Mexican-style stewed tomatoes ***PEPPER SALSA*** 1 1/2 cups yellow and/or green sweet peppers -- finely chopped 1 finely chopped small jalapeno pepper 1/3 cup chopped and seeded tomato 1 tablespoon snipped cilantro Rinse beans; place in a large saucepan. Add enough water to cover beans by 2 inches. Bring to boiling; reduce heat. Simmer, uncovered, for 10 minutes. Remove from heat. Cover; let stand for 1 hour. (Or, place beans in water in a large saucepan. Cover; let soak in a cool place overnight.) Drain and rinse beans. In a 3 1/2-, 4-, or 5-quart crockery cooker combine the beans, corn, onion, garlic, cumin, salt, coriander, and hot pepper sauce. Pour boiling water over all. Cover; cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. To serve, mash beans slightly to thicken. Stir in tomatoes. Serve with Pepper Salsa. Pepper Salsa: In a bowl combine 11/2 cups finely chopped yellow and/or green sweet peppers; 1 finely chopped small jalapeno pepper; 1/2 cup chopped, seeded tomato; and 1 tablespoon snipped cilantro. Cover and chill up to 24 hours. Nutrition Facts per serving: 321 calories, 2 g total fat, 604 g sodium, 62 g carbohydrate, 4 g Fiber, 18 g protein. Converted by MC_Buster. >From: Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Blue Cheese Dip With Pecans Recipe By :Bon Appetit with my adaptations Serving Size : 10 Preparation Time :0:00 Categories : Appetizers Dips Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces nonfat cream cheese -- room temperature 2 cups nonfat bleu cheese salad dressing 1/4 cup Pecans -- toasted and chopped 1/4 cup blue cheese -- crumbled Beat cream cheese in med. bowl until smooth. Beat in dressing. Stir in all but 1 Tb pecans and blue cheese. Season to taste with salt & pepper. Transfer to decorative bowl. Sprinkle remaining pecans around edges of dip. Can be made 1 day ahead. Cover and chill. Serve with veggies or crackers. >From: Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This is a dip that I made for Thanksgiving. It went over very well with all ages. I had cut-up veggies and crackers to go with it. Cal 76 Fat 1.8 Fiber 0.1 CFF% 24.6 * Exported from MasterCook * Blueberry Orange Frappe Recipe By :Wellness Shakes and Juice Bar Drinks, Time Life Books Serving Size : 2 Preparation Time :0:00 Categories : Beverages Breakfast Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 navel orange -- peeled and sectioned -- freeze segments for at least 3 hours 2 teaspoons grated orange peel 2/3 cup frozen blueberries 1 cup skim milk Puree the fruit in a food processor or blender, scraping down the sides with a rubber spatula. Add the milk and process until well blended. >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bottled Fruit Cake Recipe By :Recipes to Lower Your Fat Thermostat Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Diabetic Eat-Lf Mailing List Holidays & Gifts Low Fat Theme: Gifts Or Snacks Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Cups canned OR bottled fruit and juice -- unsweetened 1 Egg -- or 2 egg whites 1 Tablespoon Baking soda 1 Cup Unsweetened fruit -- cut up mashed if needed 4 Cups Whole wheat flour 1 Cup Unsweetened fruit juice 1 Teaspoon Ground cloves - optional 1 Teaspoon Nutmeg 2 1/2 Teaspoons Cinnamon 1/2 Cup Raisins or chopped dates -- -optional * * any congenial mixture of fruit works well Mash fruit and juice together, or blend it in a blender if you prefer. Add the egg and baking soda. Mix and set aside. Mix the egg or egg whites with the cup of fruit. Add to the fruit mixture. Add flour, cup of juice, and spices. Stir in raisins or dates. Bake at 350~ for 45 minutes in a non-stick 9 x 13 inch baking pan. Serve plain or with a dollop of low-cal whipped topping. Makes 12 servings. Each serving counts as 1 starch and 1 fruit. Each serving has 178 calories and 1 grams of fat. >From: Angie Phillips - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Braised Garlic, Millennium Recipe By :Millennium Cookbook, Eric Tucker & John Westerdahl Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Low Fat Spreads & Sandwiches Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 large heads garlic 1 cup vegetable stock -- or dry white wine -- or nonalcoholic white wine 1 tsp minced fresh rosemary 1 tsp minced fresh thyme Makes 1 cup Preheat the oven to 350. With a large knife, cut off the top 1/2 inch from each garlic bulb. Place the garlic heads in a small baking dish. Add the stock, thyme, and rosemary. Cover tightly with aluminum foil. Bake for 1 1/2 hours, or until the heads are soft and slightly browned. Let cool to the touch. Squeeze the soft garlic out of the sliced open top. Store in airtight container in the refrigerator for up to 1 week. Nutritional info per Tbsp: 16 Calories (0% from fat), 0g Protein, 4g Carbo, 0g Fat, 0mg Cholesterol, 10 mg Sodium, 0.2g Fiber >From: "Jessica R. Shawl" - - - - - - - - - - - - - - - - - - - NOTES : This staple is indispensable for our oil-free cookery. The soft slightly caramelized cloves of garlic add both depth of flavor and, when pureed, creamy texture to many dishes. Keep this on hand to blend into soups, pasta sauces, and condiments. * Exported from MasterCook * Butterflies With Chickpeas Recipe By :Deborah Madison, "Vegetarian Cooking for Everyone" Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Low Fat Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Tablespoons olive oil 1 Clove garlic -- minced 3 Tablespoons parsley -- chopped 1/4 Teaspoon red pepper flakes 1 1/2 cooked chickpeas -- rinsed if canned 9 Ounces farfalle or orecchiette salt and freshly milled pepper 3 Tablespoons mixed Parmesan and pecorino Romano -- freshly grated 1/2 Cup bread crumbs -- crisped in olive oil or toasted in the oven Warm half the oil in a large skillet with the garlic, parsley, and pepper flakes. Add the chickpeas and 1/2 cup water and simmer gently over medium heat. Meanwhile, cook the pasta in plenty of salted boiling water until al dente. Drain and add it to the chickpeas. Toss, taste for salt, season with pepper to taste, and add the remaining oil. Serve covered with a sprinkling of the cheeses and/or the toasted bread crumbs. REG 4 shared by Gerda Shank, Massachusetts, USA - - - - - - - - - - - - - - - - - - - NOTES : Nothing could be quicker to make than this dish, and since it's quite likely you already have chickpeas and pasta and good olive oil on hand, it makes a great last-minute supper. Here's a dish that I made for dinner last night and it was delicious. I didn't expect from reading the recipe that it would taste so good. This is definitely a keeper. I may tinker with it a little to reduce the amount of oil, and will use stock instead of water. Next time you're hungry and don't have a lot of ingredients in the house, try this - I think you'll like it. * Exported from MasterCook * Butternut Squash Soup Recipe By :Bonnie Stern, More Heart Smart Cooking, p. 62 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Teaspoons Olive Oil Or 1 Strip Bacon In One Piece 1 Onion -- Chopped 2 Cloves Garlic -- Finely Chopped 3/4 Pound Sweet Potato -- Peeled And Diced 2 Pounds Butternut Squash -- Peeled And Diced About 6 Cups 6 Cups Chicken Stock Or 10 Oz Can Chicken Broth Plus Water Salt -- To Taste Pepper -- To Taste 1. In large saucepan or Dutch oven, cook bacon on low heat until crispy. [If using olive oil rather than onion, presumably heat oil in the Dutch oven or large saucepan.] 2. Add onion and garlic and cook gently until fragrant and wilted. 3. Add sweet potato, squash, and stock and bring to boil. Reduce heat and simmer for 30 minutes, or until vegetables are very tender. Remove bacon, if using, and discard. 4. Puree soup and return to heat. Add more stock or water if soup is too thick. Season with salt and pepper to taste. 5. Serve soup in bowls. If desired, cut a small handful of chives into long pieces and scatter over soup to garnish. The recipe in the book also includes a wild mushroom saute, which would serve to garnish the soup. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : Alternative garnishes could include yogurt cheese, crushed baked tortilla chips or pita chips, a small amount of grated cheese, fresh herbs, roasted garlic cloves, or croutons. The soup instructions include the strip of bacon, but I would use the suggested alternative of 2 tsp./10 ml olive oil, so have entered the recipe accordingly. According to Stern, the bacon gives the soup a "wonderful smoky flavour." My wonderful sister-in-law has also assured me that it is possible to make a squash soup by cooking the rest of the ingredients, then adding the required amount of left-over cooked squash, mixing and heating a bit longer to blend the flavours. * Exported from MasterCook * Cabbage Soup With White Beans And Noodles Recipe By :Pillsbury, Fast and Healthy Cooking, Jan/Feb '99 Serving Size : 4 Preparation Time :0:40 Categories : Eat-Lf Mailing List Low Fat Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon extra virgin olive oil 3 cups green cabbage -- chopped 1/2 cup chopped onion 4 1/2 cups hot water 1/2 cup uncooked medium egg noodles 2 teaspoons chicken bouillon granules 1 can navy beans -- drained/rinsed -- 15 1/2 ounces 4 slices low-sodium bacon 1/2 teaspoon salt cider vinegar -- if desired Spray Dutch oven with nonstick cooking spray. Add oil; heat over Medium-High heat until hot. Add cabbage and onion; cook 6 minutes or until browned, stirring frequently. Add water, noodles, bouillon and beans; mix well. Bring to a boil. Reduce heat; simmer 20 minutes. Meanwhile, place several layers of microwave-safe paper towels in Microwave-safe plate. Place bacon slices in single layer on towels, cover with more towels. Microwave on High for 4-4 1/2 minutes or until crisp. Blot to remove excess grease; remove from paper towels. Cool slightly; crumble and set aside. Remove Dutch oven from heat; stir in salt, ladle soup into 4 individual soup bowls. Sprinkle each serving with bacon. pass vinegar to be stirred into soup as desired. Makes 4 (1 1/4 c.) servings. Per serving; 240 calories, 6 g fat, 9% CFF, 15 mg cholesterol, 1130 mg. sodium, 33 g carbohydrate, 7 g. fiber, 13 g protein Dietary Exchanges: 2 starch, 12 very lean met, 1 fat. Pillsbury, Fast and Healthy Cooking, Jan/Feb '99, p. 16 MC formatting by bobbi744@acd.net ICQ# 12099532 - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with thick slices of pumpernickel bread and dark beer * Exported from MasterCook * Cake In A Coffee Cup Recipe By :Nancy K Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Holidays & Gifts Low Fat Theme: Gifts Or Snacks Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***READ ALL INSTRUCTIONS BEFORE -- STARTING*** 1 cake mix any flavor 1 instant pudding mix -- ( not sugar free), -- any flavor ( 4 -- serving size) Place dry cake mix and dry pudding mix into a large bowl and blend well with a whisk. This will be about 4 - 4 1/2 cups dry mix and will make 8-9 coffee cup cake mixes. Place 1/2 cup dry mix into a sandwich bag. Place mix into a corner of the bag and tie it there with a twist tie. Continue making packets until all your dry mix is used. Flavors: Lemon cake mix- lemon pudding Yellow cake mix- chocolate pudding Devils food cake mix- chocolate pudding Pineapple cake mix- coconut pudding Butterscotch cake mix- butterscotch pudding This is a terrific gift idea for college students, singles, and elderly people! I'm going to try it and if it works well, make some for each of my students! Select a large coffee cup. Check it to be sure it holds 1 1/2 cups of water. That way you will be sure you have bought the size the recipe calls for. It can't have any metallic paint on it because it will be used in the microwave. Places like WalMart and craft stores sell plain cups. Decorating the cups Paint on the cup if you like. DecoArt Ultra Gloss Acrylic Enamel is one brand of craft paint that can be made dishwasher safe by baking the painted cup in the oven. (instructions are on the bottle of paint usually). Glaze mix 1/3 cup powdered sugar [*diabetics use powdered sugar replacement] 1 1/2 tsp dry flavoring ( such as powdered lemonade mix [*diabetics use sugarfree], powdered orange breakfast drink mix [*diabetics use sugarfree Tang], cocoa powder) Vanilla powder sold by coffee flavorings Select the flavoring appropriate to the cake you are making. For the pineapple coconut cake include flaked coconut in a separate bag with instructions to sprinkle it over the frosted cake. Place the glaze mix ingredients into a sandwich bag and tie into corner of bag. Label this bag "glaze mix" and attach it to the other bag with a twist tie. Place one baggie cake mix and one baggie glaze mix in each coffee cup. Now attach the following baking instructions to each coffee cup. Bake a cake in a coffee cup Generously spray inside of coffee cup with cooking spray. Empty contents of large packet into cup. Add 1 egg white, 1 tbsp oil, 1 tbsp water to dry mix. Mix 15 seconds, carefully mixing in all the dry mix. Microwave on full power 2 minutes.( you may not get satisfactory results in a low wattage small microwave). While cake is cooking, place ingredients from "Glaze Mix" into a very small container and add 1 1/2 tsp water. Mix well. When cake is done, pour glaze over cake in cup. Enjoy while warm. Busted 10/98 SH posted to Holiday Exchange list >From: Angie Phillips - - - - - - - - - - - - - - - - - - - NOTES : On this one it says not to use sugar free pudding but someone on the list said that she use the sugar free pudding and had no problems with it. I thought that it was because it isn't in the microwave for very long. This can be use made using all low fat items. Sweet Rewards cake mixes have the diabetic exchanges on the side of the box for your diabetic friends and if you use the sugarfree puddings it should be great. * Exported from MasterCook * Candied Citrus Peel Recipe By :Home Arts 1997 Serving Size : 32 Preparation Time :2:00 Categories : Eat-Lf Mailing List Fruit Holidays & Gifts Low Fat Theme: Gifts Or Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 large grapefruit or 5 large navel oranges 3 1/2 cups sugar Pack this old-time favorite into pretty tins or glass jars. Do-Ahead: up to 1 month. 1. Score peel of each fruit into quarters, cutting just through the rind and white pith. Pull peel from fruit (you should have about 14 ounces of peel). Refrigerate fruit to use in salad. Cut grapefruit peel crosswise, or orange peel lengthwise, into strips about 1/4 inch wide. 2. In 4-quart saucepan, combine peel and enough water to cover; heat to boiling over high heat. Boil 5 minutes; drain. 3. Repeat step 2, two more times, draining peel well and using fresh water each time (a total of 3 blanchings in all). 4. In 12-inch skillet, combine 2 1/2 cups sugar with 1 1/2 cups water; cook over high heat, stirring constantly, until sugar dissolves and mixture boils. Boil syrup 15 minutes, stirring occasionally. (If using a candy thermometer, temperature should read 230 degrees to 235F degrees) 5. Add drained peel to syrup in skillet and stir to coat evenly. Reduce heat to medium-low and simmer, partially covered, 1 hour or until peel has absorbed most of the syrup, stirring occasionally. Remove cover and continue simmering, stirring gently until all syrup is absorbed. 6. On waxed paper, place remaining 1 cup sugar. With tongs, lightly roll peel, a few pieces at a time, in sugar; place in single layer on wire racks. Let peel dry at least 12 hours or overnight. Dry longer if necessary; peels should be dry on the outside but still moist on the inside. Store at room temperature in tightly covered container up to 1 month. Each ounce: About 95 calories (0%cff), 0 g protein, 24 g carbohydrate, 0 g fat, 0 mg cholesterol, 0 mg sodium. Yields: about 2 pounds; Work Time: 20 minutes plus cooling and drying Total Time: about 1 hour 50 minutes SOURCE 1997 Home Arts Good Housekeeping, "Do ahead gifts from the kitchen" http://homearts.com/ >kitpath@earthlink.net 12/98 Prefer grapefruit >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Candied Yams Recipe By :Weight Watchers, Jan/Feb 1998 Serving Size : 7 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Sweet Potatoes & Yams Theme: Spuds Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Med Sweet Potatoes (About 3 Lbs) 1/2 cup Firmly Packed Brown Sugar -- Or Vegetarian Brown Sugar 1/4 cup Water 1 Tbsp Grated Lemon Rind 2 Tbsp Fresh Lemon Juice 2 Tsp Ground Cinnamon 2 Tsp Vanilla Extract Preheat oven to 350F. Place potatoes in a large Dutch oven, and cover with water; bring to a boil. Reduce heat, and simmer 20 min. Drain; let cool. Peel and slice potatoes. Layer slices in a 13x9" baking dish coated with cooking spray. Combine sugar and next 5 ingredients; stir well. Drizzle syrup over potatoes. Cover and bake at 350F for 40 min or until tender. Spoon syrup over potatoes before serving. Yield: 7 servings Serving Size: 1 C Points: 4 Exchanges: 3 1/2 Starch This was very good. Quite nice flavor. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 147.4 Total Fat 0.3g Sat Fat 0.1g Carb 35.9g Fib 2.9g Pro 1.4g Sod 17g CFF 1.5% * Exported from MasterCook * Cannellini Soup Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tbsp Extra Virgin Olive Oil -- Note 1 1 Tsp Chopped Garlic 2 cup Cannellini Beans Cooked, Drained, Rinsed If Canned Salt And Pepper -- To Taste 1 cup Nonfat Vegetarian Beef Broth -- Note 2 2 Tbsp Chopped Fresh Flat-Leaf Parsley 4 Toasted Thick Crusty Bread Slices Note 1: Original recipe used 1/2 C extra virgin olive oil Note 2: Original recipe used 1 C homemade beef broth or 1/3 C canned beef stock diluted with 2/3 C water. I used vegetarian nonfat beef broth. There is very **little** liquid in this soup, but if you like more liquid then you can add more broth or water. Put the oil and garlic in a saucepan. Cook over moderate heat, stirring, until the garlic is a pale gold. Add the beans and a pinch of salt and pepper. Cover and cook gently for 5 min. Transfer 1/2 C of the beans to a food mill or processor or blender, add the broth and puree back into the pan. Simmer the soup for 5 min, then season with salt and pepper. Swirl in the parsley. Ladle the soup over the toasted bread and serve. This was very good!! It was quite filling and had good flavor. We used untoasted french bread. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 473.3 Total Fat 8.6g Sat Fat 1.3g Carb 74.9g Fib 16.1g Pro 28.9g Sod 289mg CFF 15.7% * Exported from MasterCook * Caramel Popcorn Brittle Recipe By :Cooking Light, Nov/Dec 1993, page 121 Serving Size : 28 Preparation Time :0:05 Categories : Eat-Lf Mailing List Holidays & Gifts Low Fat Snacks Theme: Gifts Or Snacks Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 cups popped corn cooked without fat or salt 1 cup miniature marshmallows 3/4 cup salted dry-roasted peanuts 3 cups sugar 1 cup water 1/2 teaspoon vanilla extract Vegetable cooking spray Combine first 3 ingredients in a large bowl; toss gently, and set aside. Combine sugar and water in a large, heavy Dutch oven. Place over medium-low heat, and cook 10 minutes or until sugar dissolves. (Do not stir). Cover, increase heat to medium, and cook 1 minute. Uncover and cook an additional 12 minutes or until amber. (Do not stir). Remove from heat; stir in vanilla. Add popped corn mixture. Working rapidly, stir well, and spread into a 15-x10-x1-inch jellyroll pan coated with cooking spray. Let cool completely; break into pieces. Yield: 1-3/4 pounds (serving size: 1 ounce). >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : Store in an airtight container. * Exported from MasterCook * Celery Root And Chestnut Soup Recipe By :Millennium Cookbook by Eric Tucker Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 leeks -- washed well halved lengthwise -- thinly sliced 2 cloves garlic -- minced 1/4 teaspoon sea salt 1/2 cup dry sherry or dry white wine or non-alcoholic white wine or vegetable stock 2 teaspoons dried thyme 4 bay leaves 2 celery root -- peeled and cut into 1-inch cubes 8 cups vegetable stock 4 ounces dried chestnuts -- rinsed 1 teaspoon minced lemon zest 1/2 teaspoon ground nutmeg 1 tablespoon fresh tarragon -- minced 1/4 teaspoon fresh ground black pepper 2 tablespoons white miso 1/2 teaspoon sea salt rice milk or soy milk -- if needed to thin soup 1 lemon -- cut into thin wheels -- for garnish chopped fresh tarragon -- for garnish In a large soup pot cook the leeks, garlic, salt and 1/2 cup sherry/wine/stock over medium heat, stirring often, for 10 minutes or until the leeks are very tender and start to caramelize. Add the thyme, bay, celery root, 8 cups of stock, and chestnuts. Cover and simmer for 40 minutes, or until the celery root and chestnuts are soft. Add the lemon zest, nutmeg, tarragon, pepper, miso and salt. Remove from heat and discard the bay leaves. In a blender, blend the soup in small batches until smooth, adding rice or soy milk if necessary for desired consistency. Taste and adjust the seasoning. Garnish each serving with a lemon wheel, some chopped tarragon, and (if desired) a few drops of dry sherry. Serves 6. 362 cals, 7g fat (est. mc) *INFO* Recipe from The Millennium Cookbook by Eric Tucker & John Westerdahl, M.P.H., R.D., C.N.S.; Dessert Recipes by Sascha Weiss (Ten Speed 1998) ISBN 0-89815-899-0. MILLENNIUM RESTAURANT is located in the Abagail Hotel at 246 McAllister Street, San Francisco, California. >Typed by Melissa's Specialty Foods: Eric Tucker of Millennium URL: www.melissas.com/gstchefs/1298chef.htm >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken And Potato Wedges With Lemon Dill Sauce Recipe By :Pillsbury, Fast and Healthy Cooking, Jan/Feb '99 Serving Size : 4 Preparation Time :0:25 Categories : Chicken Eat-Lf Mailing List Low Fat Theme: Spuds Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Potatoes: 1 pound red potatoes -- in 1/2" thick wedges 1/2 teaspoon salt -- if desired Chicken and Sauce: 4 boneless skinless chicken breast halves 2 tablespoons butter or margarine 1 teaspoon dried dill weed 1/3 cup water 2 tablespoons lemon juice 1/4 teaspoon salt 1 dash pepper 2 tablespoons fresh parsley -- finely chopped In large saucepan, combine 6cups water, potato wedges and 1/2 tsp. salt. Bring to a boil. Reduce heat to Medium; cook 10 minutes or until potatoes are tender. Drain well. Meanwhile, to flatten each chicken breast half, place boned side up between 2 pieces of plastic wrap or waxed paper. Working from center, gently pound chicken with flat side of mallet or rolling pin until about 1/4" thick; remove wrap. Spray 2 inch nonstick skillet with nonstick cooking spray. Place over Medium-High heat. Melt 1 tsp. of the margarine until bubbly. Add chicken; cook 6 minutes. Turn chicken; sprinkle with dill. Cook an additional. 3-5 minutes or until chicken is fork-tender and juices run clear. Remove chicken from skillet; set aside. In same skillet, combine remaining 1 tbsp. and 2 tsp. butter or margarine, water, lemon juice, 1/4 tsp. salt and pepper. Cook over Medium-High heat for 2 minutes, stirring frequently. To serve, place cooked potatoes on serving platter. Arrange chicken around outer edges of platter. Spoon sauce over top. Sprinkle with parsley. Makes 4 servings. Per 1/4 of recipe: 310 calories, 9 g. fat, 14%CFF, 75 mg. cholesterol. 540 mg. sodium, 29 g carbohy., 3 g fiber, 29 g. protein Dietary Exchanges: 2 starch, 3 very lean meat, 1 fat Pillsbury, Fast and Healthy Cooking, Jan/Feb '99, p. 47 MC formatting by bobbi744@acd.net ICQ# 12099532 - - - - - - - - - - - - - - - - - - - NOTES : In large saucepan, combine 6cups water, potato wedges and 1/2 tsp. salt. Bring to a boil. Reduce heat to Medium; cook 10 minutes or until potatoes are tender. Drain well. Meanwhile, to flatten each chicken breast half, place boned side up between 2 pieces of plastic wrap or waxed paper. Working from center, gently pound chicken with flat side of mallet or rolling pin until about 1/4" thick; remove wrap. Spray 2 inch nonstick skillet with nonstick cooking spray. Place over Medium-High heat. Melt 1 tsp. of the margarine until bubbly. Add chicken; cook 6 minutes. Turn chicken; sprinkle with dill. Cook an additional. 3-5 minutes or until chicken is fork-tender and juices run clear. Remove chicken from skillet; set aside. In same skillet, combine remaining 1 tbsp. and 2 tsp. butter or margarine, water, lemon juice, 1/4 tsp. salt and pepper. Cook over Medium-High heat for 2 minutes, stirring frequently. To serve, place cooked potatoes on serving platter. Arrange chicken around outer edges * Exported from MasterCook * Chicken Cranberry Hash Recipe By :Bon Apetit 30 Minute Main Courses, Brooke Dojny Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Potatoes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cup Ff Hash Brown Potatoes -- Frozen 1 1/2 cup Skinless Boneless Chicken Breast -- Cooked, Diced 1/3 cup Thin Sliced Green Onions 1/2 cup Dried Cranberries -- Note 1 1/4 Tsp Crumbled Dried Sage 1/8 Tsp Salt And Pepper -- To Taste 5 Tsp Vegetable Oil Note 1: or use any sweet dried fruit of your choice Note 2: Original recipe used 1/3 C half-and-half Diced the chicken and put into hot frying pan that has (1/2 Tbsp) small amount of oil; cooked about half way. Add everything except the milk and cranberries in and cook on high heat for 5 min. Add cranberries and continue to cook on high heat for about another 12 - 15 min. Original Recipe: Mix together in a large bowl the potatoes, diced chicken, 1C sliced onions, cranberries, 1 Tbsp sage, salt and pepper, milk. Put in hot frying pan with the oil. Cook covered for 20 - 25 min, stirring every 5 min or so. Plate This was quite good. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 224.9 Total Fat 7.2g Sat Fat 1.1g Carb 16g Fib 1.6g Pro 22.6g Sod 129mg CFF 29.5% * Exported from MasterCook * Chicken Curry, Crockpot Recipe By :Adapted from The New Basics Cookbook (Rosso & Lukins) Serving Size : 6 Preparation Time :0:25 Categories : Chicken Crockpot Eat-Lf Mailing List Low Fat Theme: Crockpot Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups lowfat chicken broth 8 ounces no salt added tomato sauce 1 cup chopped onions 2 cloves garlic -- minced 1 tablespoon fresh ginger root -- minced 2 tablespoons fresh lemon juice 2 teaspoons curry powder 1/2 teaspoon ground nutmeg 1/2 teaspoon ground cumin 1/2 teaspoon ground cardamom 1/4 teaspoon ground cloves 1/4 teaspoon cayenne pepper 1/4 cup orange marmalade 1/4 cup Major Grey Mango Chutney 1/2 cup golden raisins 4 boned and skinned chicken breast halves 2 cups long-grain white rice -- cooked Combine all ingredients, except rice, in 5 quart crockpot. Cook on low setting for 8-10 hours. Cook rice on stovetop according to package directions. Serve cooked chicken curry with cooked rice. >From: Joanne McAndrews - - - - - - - - - - - - - - - - - - - NOTES : Just tried this a few nights ago- it's fantastic. I adapted it from a recipe in The New Basics Cookbook by Julee Rosso and Sheila Lukins originally entitled "Lamb Curry with Condiments". I substituted chicken for the lamb and made a few other small changes, like doubling the amount of onions :-) * Exported from MasterCook * Chicken Noodle Soup, Quick Recipe By :Hanneman Dec 1998 Serving Size : 3 Preparation Time :1:00 Categories : Chicken Eat-Lf Mailing List Low Fat Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 skinless boneless chicken breast halves 1/8 Teaspoon olive oil 1/8 Cup finely chopped shallots 1/8 Cup chopped green onions 1/2 Cup thinly sliced leafy celery 1 1/2 Cups chicken broth 5 Cups water 3 Teaspoons low-sodium chicken bouillon -- granules 1/4 Teaspoon Tamari soy sauce 1/2 Teaspoon Butter Buds(r) -- sprinkles 1/4 Teaspoon dried thyme 1/4 Teaspoon dried marjoram 1 Pinch black pepper ***Additions*** 4 Ounces cholesterol-free noodles, no-yolks -- cooked and drained Remake of the classic clear broth chicken and noodles soup. A base recipe: vary by adding garlic, peas, carrots, parsley, mushrooms or your choice of herbs or oil. 1. Heat a three-quart nonstick saucepan to medium-high. Meanwhile, rub or spray the mild olive on the "skin" side of each breast fillet. Place chicken, "skin" side down in the preheated saucepan. Brown, adjusting heat to "caramelize" one side, then the other; about 5 to 7 minutes. Reduce heat to medium-low. Make room in the pan and add the shallots, onions and celery and cook but do not brown the vegetables for one to two minutes. Add the remaining ingredients except the noodles. Bring to a boil. Reduce heat to low and simmer uncovered for about 30 minutes or until chicken is tender. Remove chicken; let rest a few minutes; then chop or shred into bite-sized pieces. Return chicken to the pan along with the cooked and drained noodles. Adjust seasoning to taste. When the noodles are hot, serve. Prep:10 min.; Cook: 40 min.; Makes six cups. EACH 2-CUP Serving: 248 calories; 25g protein; 30g carbohydrates; 3g fat (11%). >from kitpath@earthlink.net 12/98 - tested STORY: Consumer Reports (Nov 98) offered a recipe for a better chicken noodle soup than the pre-packaged ones they reviewed: better tasting and healthier. Their recipe used one 3/4-pound chicken breast with skin, condensed chicken broth, and regular noodles, boiled in the soup. They claimed that the soup made 6.5 cups, each cup 105 calories without skimming. I couldn't replicate these numbers with MasterCook. I had fillets on hand so I compensated for the missing skin and bone with butter buds, bouillon granules and soy sauce. Another difference: we we didn't reboil the soup to cook the noodles so the broth was almost crystal clear -- the way Bob likes it. "Do It Again!" -pat >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : Bob really liked this. Base recipe. -pat * Exported from MasterCook * Chicken Parmigiana Spud (Stuffed Baked Potatoes) Recipe By :The Idaho Potato Commission Serving Size : 4 Preparation Time :0:10 Categories : Chicken Eat-Lf Mailing List Low Fat Potatoes Theme: Spuds Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Idaho potatoes -- baked 1 tablespoon olive oil 1/2 cup onion -- chopped 1 garlic clove -- mashed 28 ounces canned tomatoes in puree -- coarsely chopped 1/2 cup water 1 tablespoon sugar 1 teaspoon oregano 3 cups chicken, skinless light meat -- cooked and diced 2 tablespoons Parmesan cheese -- grated 1 4 ounce part skim milk mozzarella cheese -- sliced In a large skillet, heat olive oil over medium heat; saute onion and garlic until onions are transparent. Add tomatoes and puree, water, sugar and oregano; cook 20 minutes. Add chicken, cook 5 minutes longer. Spoon topping over each blossomed potato. Sprinkle with Parmesan cheese. Place 1 slice mozzarella cheese over each potato. Place under pre-heated broiler until cheese melts and browns slightly. Serve immediately. Cooking time includes the time it takes to bake the potatoes. EACH 351 cals, 11g fat (28% cff) Serve with a mixed green salad and fruit for dessert. >kitpath@earthlink.net 12.98 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Salad With Tangerines And Red Onions Recipe By :CITRUS: A Cookbook [1997 Chartwell Books] / Modified Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***SALAD*** 3 tangerines 2 cups lean cooked chicken -- coarsely chopped 1/4 cup chopped celery 1 small red onion -- finely chopped 1/4 cup chopped parsley ---DRESSING--- 1/3 cup plain nonfat yogurt 1/3 cup fat-free mayonnaise 1 tablespoon prepared horseradish -- or to taste 2 tablespoons tangerine zest 1/4 cup skim milk -- or as needed tangerine juice -- may be substituted salt black pepper -- freshly ground ---ACCOMPANIMENTS--- 4 pita bread, whole-wheat -- warmed lettuce alfalfa sprouts When the tangerines are ripe and sweet, serve this variation on a chicken sandwich. Filling may also be used as a dip 1. Peel the tangerines. Scrape the pith from them and finely chop enough peel to make 2 tablespoons. Reserve for dressing or use as garnish. 2. Separate the tangerine sections and remove any pith or seeds. Halve each section and place in a bowl with the chicken, celery, onion, and parsley. 3. To make the dressing, combine the ingredients in the bowl of a food processor or blender, and pulse on and off a few seconds until thoroughly combined. 4. Gently toss the chicken mixture with the dressing. Chill until ready to serve. CALS 191, 2g fat. Serve as a filling with pita bread. CALS 361, 4g fat. Serve as a salad on any kind of lettuce or as a sandwich with dark whole-grain bread. Wrap with a warmed tortilla. Good as a dip for toasted pita points or wheat crackers. Recipe adapted from CITRUS: A Cookbook. 1997 Chartwell. (Unnamed author/editor) ISBN 0785807861 MC from Pat Hanneman 12/98 >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Stew, Slow Cooker Recipe By :Best of Cooking Light Holidays, 1997 Serving Size : 8 Preparation Time :0:00 Categories : Chicken Crockpot Eat-Lf Mailing List Low Fat Theme: Crockpot Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound skinless boneless chicken breast --cut into bite-size pieces 1 pound skinless boneless chicken thighs --cut into bite-size pieces 2 cups mushrooms -- halved 2 cups water 1 cup frozen small whole onions 1 cup sliced celery -- 1/2 inch slices 1 cup thinly sliced carrot 1 teaspoon paprika 1/2 teaspoon salt 1/2 teaspoon dried rubbed sage 1/2 teaspoon dried thyme 1/2 teaspoon pepper 14 1/4 ounces nonfat chicken broth 6 ounces tomato paste 1/4 cup water 3 tablespoons cornstarch 2 cups frozen green peas Combine first 14 ingredients in an electric slow cooker. Cover with lid; cook on high-heat setting for 4 hours or until carrot is tender. Combine the water and cornstarch in a small bowl, stirring with a whisk until blended. Add cornstarch mixture and peas to slow cooker; stir well. Cover and cook on high-heat setting 30 additional minutes. Yield: 8 servings (serving size: 1 1/2 cups). Calories 257 (12% from fat); protein 30.8g; fat 3.5g; carbohydrate 25.1g; cholesterol 78mg; sodium 359mg. Busted by Gail Shermeyer <4paws@netrax.net> >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : This recipe uses thighs....but I would actually just cut the whole thigh thing out and have maybe 1 1/2 lb of chicken and add a little extra vege's..which I did...I love loads of vege's! * Exported from MasterCook * Chili Potatoes Recipe By :Meatless Gourmet by Bobbie Hinman Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Mexican & Southwestern Potatoes Theme: Spuds Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 medium baking potatoes -- about 8 ounces each 2 medium ripe tomatoes -- approx 1+1/4-cups chopped 4 ounces chopped green chilies (mild or hot) -- drained 1 teaspoon chili powder 1/8 teaspoon salt 4 ounces lowfat Cheddar Cheese approx 1/2-cup shredded Preheat oven to 375F. Pierce potatoes several times with a sharp knife and bake until tender, about 50 minutes. While potatoes are baking, in a medium bowl, combine tomatoes, chilies, chili powder, salt and half of the cheese. Mix well. Make a lengthwise slit in each baked potato. Squeeze the ends of the potatoes, making an opening in the top of each one. Divide tomato mixture evenly and pile into each potato. Divide remaining cheese and sprinkle on top of each potato. Place potatoes on a baking sheet and bake 15 minutes, until topping is hot and cheese has melted. Makes 4 servings: Each serving provides: 276 Calories; 44 g Carbohydrate; 12 g Protein; 466 mg Sodium; 5 g Total fat (3 g Sat, fat) 20 mg Cholesterol (16% cff) NOTEs - "In a hurry? Here's a Mexican-inspired idea for a quick and easy potato topper. Add a bowl of son p and a salad, and what could make a better Sunday supper?" >mc and tested by Debby Graham to mc-recipe 12/98 >to eat-lf 12/98 >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chinese Tangerine Chicken Recipe By :Cooking Light Magazine, October 1996 Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons dry bread crumbs 1 teaspoon grated tangerine or orange rind 2 tablespoons fresh tangerine or orange juice 2 tablespoons grated peeled fresh ginger 1 tablespoon low-sodium soy sauce 1 tablespoon honey 1 teaspoon dark sesame oil 5 pounds whole roasting chicken -- (5-6 lb) 8 pieces peeled sliced fresh ginger -- divided 6 tangerines or oranges -- halved crosswise 1 tablespoon all-purpose flour 1 cup low-salt chicken broth 1/4 cup dry sherry 1/3 cup tangerine or orange juice 1. Preheat oven to 450 oF. 2. Combine first 7 ingredients in a small bowl; stir well. Set aside. 3. Remove giblets and neck from chicken; discard. Rinse chicken under cold water; pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers and gently pushing between skin and meat. Spread breadcrumb mixture beneath skin on beast and drumsticks. Place 8 ginger slices and 4 tangerine halves into cavity. Lift wing tips up and over back; tuck under chicken. 4. Place chicken, breast side up, on a broiler pan. Arrange tangerines, cut side up, around chicken. Insert meat thermometer into meaty part of thigh, making sure not to touch bone. Bake at 450 oF for 20 minutes. Reduce oven temperature to 350 oF; bake an additional 1 hour and 30 minutes or until thermometer registers 180 oF. Discard skin. 5. Place chicken on a platter. Set aside; keep warm. Pour pan drippings into a zip-top plastic bag. Snip off 1 corner of bag. Drain liquid into a saucepan; stop before fat layer reaches opening. Discard fat. 6. Combine flour and broth in a small bowl; stir with a whisk. Add to pan drippings. Stir in sherry and juice, Bring to a boil; cook 1 minute or until thick, stirring constantly with a whisk. Serve with chicken. Yield: 8 servings (serving size: 3 ounces chicken and 3 tablespoons gravy). Calories 215 (30% from fat); fat 7.2g (sat 1.8g, mono 2.5g, poly 1.7g); protein 25.5g; carb 8.7g; fiber .5g; chol 76mg; iron 1.4mg; sodium 202 mg; calcium 24mg. Typos by Gail Shermeyer, 4paws@netrax.net. >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chunky Chicken Stew, Kat's Recipe By :Katherine Rodman Serving Size : 6 Preparation Time :0:00 Categories : Chicken Crockpot Eat-Lf Mailing List Low Fat Soups & Stews Theme: Crockpot Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 pounds skinless chicken breasts 2 cups carrots -- cut into 1" pieces 2 onions -- cut into quarters 3 stalks celery -- cut into 1" pieces 3 potatoes -- cut into 1" pieces 1/4 teaspoon dried rosemary 1/4 teaspoon thyme 1 cup chicken broth salt and pepper Place chicken pieces in a crock pot and slow cook for at least 6 hours on high. Remove chicken and reserve liquid. Bone chicken and cut into medium pieces. Place carrots, onions, celery and potatoes in crockpot. Add broth and chicken liquor to cover vegetables. Slow cook on high for 8 hours. Add rosemary, thyme, salt, pepper and chicken and cook for another hour. Serve hot. >From: Katherine Rodman - - - - - - - - - - - - - - - - - - - NOTES : This one is so easy and so simple but so delicious. Enjoy! * Exported from MasterCook * Cinnamon Peachy Shake Recipe By :Wellness Shakes and Juice Bar Drinks, Time Life Books Serving Size : 1 Preparation Time :0:00 Categories : Beverages Breakfast Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large peach -- quartered * 1/2 cup nonfat vanilla yogurt 1 teaspoon honey -- optional pinch cinnamon -- to taste 1 ice cubes * Substitute frozen peach slices when peaches are not in season. Omit the ice cube if the fruit is frozen. Place all the ingredients in a blender and process until well blended. >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Clam Chowder, Legal Sea Foods' Recipe By :SAVED BY SOUP by Judith Barrett (1999: Morrow) Serving Size : 6 Preparation Time :0:55 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups chopped fresh quahogs (sea clams) or other chopped clams 4 cups defatted fish broth 1/2 cup finely chopped onion 1 medium garlic clove 1 bay leaf 1/4 teaspoon dried thyme 3 celery ribs -- trimmed and finely diced 1 large carrot -- finely diced 1 medium yellow boiling potato -- such as Yukon Gold or Yellow Finn -- peeled and finely diced salt 1 teaspoon freshly ground black pepper 1 tablespoon chopped fresh parsley -- leaves only Legal Sea Foods Inc., a chain of restaurants and fish markets has been an institution in Boston for thirty years, and it's chowders -- fish and clam -- have been a staple of the business; they were even served at several presidential inaugurations. Then in 1988, to meet the changing times, Legal introduced a light version of its clam chowder. The peppery-tasting recipe first appeared in The New York Times in an article Judith Barrett wrote about Legal Sea Foods' chowders. 1. Combine the clams, fish broth, onion, garlic, bay leaf, and thyme in a heavy 4-quart saucepan over high heat. When the liquid boils, reduce the heat to medium-low, cover, and simmer for 10 minutes. 2. Add the celery, carrot, and potato and cook for about 30 minutes longer. Season with salt and pepper; stir in the parsley just before serving. Prep in 10 mins; cook in 45 mins. Feeds 6: each 118 calories, 1.6g fat (12% cff). SOURCE: Saved by Soup: More than 100 delicious low-fat soups to eat and enjoy every day, by Judith Barrett (1999: Wm. Morrow) isbn 0-688-15300-3. MC by Pat Hanneman (kitpath@earthlink.net) 12/98. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - Serving Ideas : eat-lf, fareshare, mc-recipe, recipecafe * Exported from MasterCook * Clove Sugar Recipe By :Http://www.bergen.com/food/lastmin199812231.htm Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Holidays & Gifts Low Fat Theme: Gifts Or Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 whole clove sugar Put three or four whole cloves in an empty spice jar, then fill with sugar. Shake. Gifts From The Pantry - Bergen Record -NJ Http://www.bergen.com/food/lastmin199812231.htm >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cooking Beans In A Crockpot Recipe By :Gourmet Grains, Beans & Rice by Dotty Griffith Serving Size : 1 Preparation Time :12:00 Categories : Crockpot Eat-Lf Mailing List Information, Tips, Misc. Legumes Low Fat Theme: Crockpot Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup dried beans -- rinsed and sorted 3 cups water Cooking beans: Always drain and rinse beans after soaking. Cook in fresh, cold water. Crockery Cooker Method: Use 3 cups water for each cup of soaked and drained beans. Cover beans with water and cook on low for 8 to 12 hours. Variation: Soaking may be eliminated: cook beans 12 hours. Note: beans should be well rinsed; omitting the soaking step does not reduce gastric problems. NOTE: Refer to your crockpot's manual for the setting; it could be low but not lowest. * INFO * Instructions from Gourmet Grains, Beans & Rice: Simple, Savory, and Sophisticated Recipes by Dotty Griffith (Taylor, 1992) 0878337857 ppr. >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : Slow cooked beans - especially pintos - very good. Add seasonings like onion and celery and chile pepper early in the day and tomatoes late, after the beans are puffy. Knorr makes a bouillon cube - spicy tomato - and I use it early (instead of the chile pepper, etc.) Season to last later in the day with a little jerk sauce and/or brown sugar. whatever ... * Exported from MasterCook * Corn Chowder, Easy And Dairy Free Recipe By :afisher@osh.earthreach.com (Albert Lee Fisher) Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup Diced White Onion 1 1/2 cup Diced Celery 1/2 cup Diced Carrot 4 cup Potatoes -- Peeled, Cubed (1/2" Cubes Or Smaller) 1/4 Tsp Ground Sage -- Or Poultry Seasoning 2 Tbsp Nonfat Veg Chicken Broth, Low Sod -- Or Powdered Chicken-Flavor -- Note 1 3 cup Frozen Corn Kernels Note 1: Frontier brand chicken flavored broth powder/meatless...0g fat Put vegetables (except corn) and sage into large pot. Add water to cover and simmer over low heat until veggies are soft. Add powdered broth and simmer and stir a bit longer. Remove one third of the soup with lots of vegetable in it and set aside. Whirl the rest in a blender or food processor until smooth. Stir the reserved veggies back in, plus the corn. Return soup to simmer and continue to cook over low heat stirring frequently another 15 minutes. Serves 8 This recipe is from THE AMERICAN VEGETARIAN COOKBOOK by Marily Diamond. She uses a Tablespoon of oil in the original but I didn't. This was very good!! It makes a lot..more then 8 servings I would say. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 89.9 Total Fat 0.6g Sat Fat 0.1g Carb 20.8g Fib 3g Pro 3.3g Sod 175mg CFF 5.1% * Exported from MasterCook * Corny Polenta Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Italian Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Qt Nonfat Veg Chicken Broth, Low Sod -- Or Nonfat Vegetable Broth 1/4 Tsp Salt 31 ounce Low Sodium Canned Corn -- Or Frozen Corn 1 cup Instant Polenta Put the broth and salt into a large enough pot and bring to a boil. Let it boil for 2 min then remove it from the flame, pour all the polenta in, then stir to incorporate, put it back on the flame on med and stir constantly for 5 - 6 minutes. About 1 minute before the end of the cooking time add the corn. This was extremely good!! I would make this again. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 259.3 Total Fat 2.1g Sat Fat 0.3g Carb 57.9g Fib 7.6g Pro 19/7g Sod 300mg CFF 5.6% * Exported from MasterCook * Cranberry Apple Chutney Recipe By :Marilyn Harris at CCC* Serving Size : 36 Preparation Time :2:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Eat-Lf Mailing List Fruit Holidays & Gifts Low Fat Theme: Gifts Or Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups water 2 cups sugar 2 tablespoons molasses 2 large Granny Smith apples -- peeled and cut into small thin slices 12 ounces fresh cranberries 1 cup golden raisins 1/3 cup red wine vinegar 2 tablespoons finely minced fresh ginger root 2 teaspoons hot curry powder 1 teaspoon salt 1/2 teaspoon Tabasco Sauce In a heavy saucepan, bring the water and sugar to a boil. Boil until sugar is dissolved. Add the molasses and apple slices. Bring to boil. Reduce to simmer and cook, uncovered, for 20 minutes, or until the apples are fork tender. Add the washed and stemmed fresh cranberries along with the remaining ingredients. Stir and bring back to a boil. Cook for 20 minutes longer. Store in a covered jar in the refrigerator until ready to serve. Best when make a day or two before using. Keeps for several weeks in the refrigerator. Makes about 4 cups. PER SERVING: Calories 78.58; Fat total 0.04 g; Protein 0.22 g; Saturated Fat 0.00 g; Carbohydrates 20.13 g; Dietary Fiber 0.90 g; Calories from fat 0%; Calories from carbs 98%. (C) Popular Holiday recipes copyright Marilyn Harris, 1998. "Cut the Fat in Half Holiday Menu" and recipes by Marilyn Harris. Reprinted by Calorie Control Council Nov 1998. URL: http://www.caloriecontrol.org/index.html >from kitpath@earthlink.net 12/1/98 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamy Lemon Dressing Recipe By :Marilyn Harris at ccc* Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup fat-free plain yogurt 1/4 cup nonfat mayonnaise 3 tablespoons fresh lemon juice 1 teaspoon lemon zest 1 tablespoon honey 1/2 teaspoon salt 1/4 teaspoon cayenne pepper Whisk together until blended. Makes about 1 1/4 cups. PER SERVING: Calories 48.18; Fat total 3.67 g; Protein 0.86 g; Saturated Fat 0.67 g; Carbohydrates 3.41 g; Dietary Fiber 0.05 g; Calories from fat 66%; Calories from carbs 27%. (C) Popular Holiday recipes copyright Marilyn Harris, 1998. "Cut the Fat in Half Holiday Menu" and recipes by Marilyn Harris. Reprinted by Calorie Control Council Nov 1998. URL: http://www.caloriecontrol.org/index.html >from kitpath@earthlink.net 12/1/98 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curried Chicken Livers Topped Spud (Stuffed Baked Potato) Recipe By :Idaho Potato Commission Serving Size : 1 Preparation Time :0:20 Categories : Chicken Eat-Lf Mailing List Low Fat Potatoes Theme: Spuds Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup chicken broth 1/2 teaspoon cornstarch 1/4 teaspoon curry powder 1/8 teaspoon salt 1 dash crushed red pepper 1 teaspoon vegetable oil 1/4 pound chicken livers -- rinsed trimmed -- quartered 1/4 cup onion -- chopped 1/4 cup green bell pepper -- chopped 1/4 cup red bell pepper -- chopped 1 clove garlic clove -- minced 7 ounces Idaho potato -- baked In a small bowl, mix together chicken broth, cornstarch, curry powder, salt and red pepper. In a small non-stick skillet heat oil; add livers, onion, peppers and garlic. Cook 3 to 5 minutes until livers are browned, but still slightly pink in the center and vegetables are tender. Stir cornstarch mixture and add to pan. Bring to boil and boil one minute, stirring constantly. EACH: 369 cal, 11g fat (26% cff) >kitpath@earthlink.net 12/98 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curried Chicken Spread Recipe By :Preventions Low-Fat, Low-Cost Cookbook (1997 Rodale) Serving Size : 10 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup minced onions 1 tablespoon defatted chicken stock 1 teaspoon olive oil 8 ounces skinless boneless chicken breast -- chopped 1 teaspoon curry powder 1/2 cup nonfat sour cream or nonfat plain yogurt 1/4 cup sliced scallions 2 teaspoons mango chutney 1/4 teaspoon salt 1 1/4 cups water This party food doubles as a sandwich filling at half the cost of packaged chicken spreads. 1. In a 10-inch non-stick skillet, combine the onions, stock, and oil; cook and stir over medium-high heat for 3 minutes. Add the chicken and curry powder; cook and stir for 5 to 8 minutes, or until the chicken is no longer pink. Transfer to a food processor; puree until smooth. Spoon into a medium bowl. Stir in the sour cream or yogurt, scallions, chutney and salt. 2. Transfer the spread to a decorative bowl; smooth the top with a rubber spatula. Cover and refrigerate for 3 hours. Serve chilled. Appetizer/Snack/Spread. MAKES 1+1/4 CUPS. PER 2-TBS SERVING: 50 cals; 1.2g fat (22%cff) MC by Pat Hanneman 12/98 - - - - - - - - - - - - - - - - - - - NOTES : PARTY IDEA - Could add chickpeas and citrus peal to this and many some mint leaves and serve with toasted pita points... * Exported from MasterCook * Curried Grilled Vegetables Recipe By :Melanie Bernard BBQ Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grilled, Smoked, Bbq Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound red potatoes -- cut into 1.5-inch chunks 8 ounces baby carrots -- or slim carrots -- cut into 1.5-inch lengths 3 cups cauliflower flowerets 1 1/2 cups plain lowfat yogurt 2 cloves garlic -- minced 1/2 teaspoon curry powder 1/2 teaspoon ground cumin 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 1/8 teaspoon cayenne pepper 1/4 cup chopped fresh cilantro Cook the potatoes in a large pot of lightly salted boiling water 3 minutes. Add the carrots and cook 2 minutes. Add the cauliflower and cook an additional 3 minutes until all vegetables are barely fork tender. Drain well on paper towels. (The vegetables can be parboiled several hours ahead and kept at room temperature.) Prepare a medium barbecue fire. Oil the grill rack or coat with nonstick vegetable spray. If using bamboo skewers, soak them in cold water to cover at least 30 minutes. In a mixing bowl, combine the yogurt, garlic, curry powder, cumin, salt, pepper, and cayenne. Place the vegetables in a shallow dish and pour 3/4 cup of the seasoned yogurt over them. Stir to coat vegetables and let stand 15 minutes or up to one hour. Thread the vegetables onto metal or soaked bamboo skewers. Grill, turning occasionally, 6 to 8 minutes, until tender and lightly browned. Stir the cilantro into the remaining seasoned yogurt and serve as a dipping sauce for the vegetables. Per serving: 130 Calories; 1.3g Fat (8.5% calories from fat); 6g Protein; 25g Carbohydrate; 3.4mg Cholesterol; 340mg Sodium Cauliflower, carrots, and potatoes are common ingredients in Indian dishes. When marinated in curried yogurt, skewered, and grilled, they make great nibbles with drinks, zippy side dishes for simple grilled meats or chicken, or even a main course. * Medium. The coals are gray with only a hint of red and you can hold your hand 6 inches above the fire for no more than 7 seconds. Temperature range as between 325F and 375F. Good for most fruits, vegetables, and delicate seafood or poultry. Low Fat Grilling: Fabulous Food from the Backyard Barbecue by Melanie Bernard. (HarperPerennial, 1995, paper $10 US). kitpatH/mc 8/97. >from kitpath@earthlink.net 12/98 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curried Squash Soup #2 Recipe By :Bonnie Stern, More Heart Smart Cooking, p. 65 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Teaspoons Olive Oil 2 Leeks -- Trimmed And Chopped 2 Garlic Cloves -- Finely Chopped 1 Teaspoon Curry Powder 1 Large Carrot -- Diced 1 Large Potato -- Peeled And Diced 4 Cups Squash -- Diced Winter Squash Preferred, About 1 1/2 Pound 4 Cups Chicken Stock Or 10 Can Chicken Broth Plus Water Salt -- To Taste Pepper -- To Taste 2 Tablespoons Sliced Almonds 1. Spread almonds in a single layer on a baking sheet and toast at 350F/180C until lightly coloured, about 10 minutes. 2. Heat oil in large saucepan or Dutch oven. Add leeks and garlic. Cook over low heat until wilted and tender. 3. Add curry powder. Stirring constantly, cook for 30 to 60 seconds. 4. Add carrot, potato, squash, and stock. Bring to boil. Reduce heat and cook gently for 30 minutes, or until vegetables are tender. 5. Puree soup. Season with salt and pepper to taste. Serve sprinkled with toasted sliced almonds. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : This soup can also be made with zucchini or other summer squash. Entered to MasterCook 4.06 and tested by Ellen in Toronto, Canada We both liked the soup very much. I'll be making it again this weekend, but using peeled fresh squash and pre-sliced fresh onions from the St. Lawrence Market. I also plan to make this just before Christmas, to reheat and serve as a mid-afternoon snack to appease the appetites of all the family while the turkey roasts. I don't know how important the almonds are as a garnish, as I didn't include them when I made the soup last time. * Exported from MasterCook * Deep Spirits Tea Recipe By :Judith Benn Hurley,Healing Secrets of the Seasons Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Holidays & Gifts Low Fat Theme: Gifts Or Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon cardamom pods 1 tablespoon black peppercorns 1 tablespoon whole cloves water orange juice In a colored envelope or other container combine 1 tablespoon cardamom pods, 1 tablespoon black peppercorns, 1 tablespoon whole cloves. Include a recipe card with these instructions: To prepare tea, place herb mix in a teapot and steep with 2 cups of hot water 4 minutes. Stir in 2 cups of orange juice. Strain and serve. Gifts From The Pantry - Bergen Record -NJ Http://www.bergen.com/food/lastmin199812231.htm >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Easy Chicken Pot Pie With Lowfat Variation Recipe By :Bisquick, Betty Crocker 1997 (General Mills) Serving Size : 6 Preparation Time :0:45 Categories : Chicken Crockpot Eat-Lf Mailing List Low Fat Pies, Crusts & Pastry Theme: Crockpot Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 2/3 cups frozen mixed vegetables -- thawed -- OR 16-ounce bag 1 cup chopped cooked chicken 10 3/4 ounces condensed cream of chicken soup 1 cup Bisquick(r) baking mix 1/2 cup milk 1 egg EASY MAINDISH. Use leftovers. You can substitute leftover turkey for the chicken and the same amount of cooked vegetables for the thawed frozen vegetables if you like. PREP: 15 min; BAKE: 30 min Makes 6 servings. PER SERVING: 1 Serving: 215 calories (80 calories from fat); 9 g fat (3 g saturated); 60 mg cholesterol; 710 mg sodium; 24 g carbohydrate (3 g dietary fiber); 12 g protein. 1. Heat oven to 400F. Mix vegetables, chicken and soup in ungreased glass pie plate, 9x1+1/4 inches. 2. Stir together remaining ingredients with fork until blended. Pour into pie plate. 3. Bake 30 minutes or until golden brown. HIGH ALTITUDE: (3500-6500 ft): Heat oven to 425F. REDUCED-FAT CHICKEN POT PIE : PER SERVING: 200 calories; 28% or 55 calories from fat; 6 g fat (2 g saturated); 60 mg cholesterol; 680 mg sodium; 27 g carbohydrate (3 g dietary fiber); 13 g protein. SUBSTITUTIONS: 98% fat-free cream of chicken soup; Bisquick(r) Reduced Fat baking mix; skim milk; 2-quart casserole. >from Kitpath@earthlink.net - - - - - - - - - - - - - - - - - - -