* Exported from MasterCook * Eggnog #4 Recipe By :http://www.recipe-a-day.com Serving Size : 10 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Holidays & Gifts Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 quart Skim Milk 1 carton Egg Substitute -- (8 oz.) 1/2 cup instant Vanilla Pudding -- (No-Sugar, No-Fat variety) 1/4 cup Sugar Substitute -- (recommend NutraSweet) 2 tsp. Vanilla Extract -- (2 to 3) 1 cup Dark Rum -- (optional) 1/2 tsp. ground Nutmeg Makes about 10 Servings Pour the milk in a blender and add the egg substitute, vanilla pudding, sugar substitute, vanilla extract, and rum (if desired). Blend for about a minute, then refrigerate to chill. The mixture will thicken as it chills. You may elect to add the rum, and even a splash of orange extract, just prior to serving. Garnish each glass with a dash of nutmeg and serve. Happy Holidays from The Cook & Kitchen Staff at Recipe-a-Day http://www.recipe-a-day.com >From: Angie Phillips - - - - - - - - - - - - - - - - - - - NOTES : Today's offering is from a Recipe-a-Day member D. Hanson, who knows how to enjoy a holiday specialty drink without all the fat and sugar. Today's recipe is perfect timing for those of you who would prefer to indulge a bit less during the New Year. You can prepare it with or without the rum, and it will store, refrigerated, for about 3 days. D. Hanson assures The Kitchen Staff that this is a "killer" recipe. * Exported from MasterCook * Festive Spinach Salad Recipe By :National Cancer Institute 1998 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salads Vegan Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 ounces pre-washed spinach leaves 22 ounces canned mandarin oranges -- drained 16 ounces sliced red beets 2 tablespoons cashews -- chopped coarsely ***Dressing*** 1/4 cup lemon juice 1 tablespoon honey -- PLUS 1 teaspoon honey 2 teaspoons Dijon-style mustard 1/2 teaspoon ground ginger 1 pinch salt 1/2 teaspoon freshly ground pepper 1 tablespoon olive oil -- up to 2tbs 5 tablespoons low-sodium chicken broth -- more or less or vegetable broth In a bowl, whisk together lemon juice, honey, mustard, ginger, salt and pepper. Add the broth. Slowly whisk in olive oil. Set aside. In a large bowl, toss the spinach with the dressing. Divide among six plates. Scatter the mandarin orange slices and the sliced beets over the spinach. Garnish with the chopped cashews. Counts as 2 1/2 servings toward individual's 5 A Day. [118cals, 4g fat] * INFO * Recipe from the National Cancer Institute's 5-a-day informational web site http://www.dcpc.nci.nih.gov/5aday Email by kitpath@earthlink.net 12/98 >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : Serves 6 as a first course. * Exported from MasterCook * Fettucine With Braised Garlic Cream Recipe By :Millennium Cookbook, Eric Tucker & John Westerdahl Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups light soy milk 1 1/2 cups Braised Garlic -- (see recipe above) 2 Tbsps nutritional yeast 2 Tbsps white miso 1/2 tsp ground nutmeg 1/2 tsp sea salt --- 3/4 pound fettucine Makes 6 servings To make the garlic cream: In a blender, combine all ingredients and blend until smooth. Set aside and keep warm. In a large pot of slated boiling water, cook the fettucine until al dente. Drain and toss with the garlic cream. Serve at once. Nutritional info per serving: 302 Calories (6% from fat), 12g Protein, 59 g Carbo, 2g fat, 0mg Cholesterol, 434 mg Sodium, 3 g Fiber. VARIATIONS Roasted Pepper Cream Blend 2 or 3 roasted and peeled bell peppers or pimiento. Try adding 2 tsps fresh oregano or 1/2 bunch chopped fresh cilantro or 2 tsps cumin or fennel seeds along with the other ingredients in the main recipe. Pesto Cream Stem 1 large bunch of fresh basil and blend the leaves along with the other ingredients in the main recipe. Lemon, Black Pepper, and Caper Cream Blend the grated zest of 1 lemon, 1 1/2 tsps coarsely ground pepper, and 1 tsp drained capers along with the other ingredients in the main recipe. Add 1/2 cup fresh lemon juice and 1 tsp drained capers to the tossed pasta. Garnish with a little more grated zest. >From: "Jessica R. Shawl" - - - - - - - - - - - - - - - - - - - NOTES : This dish is simple and quick if you already have braised garlic on hand. It is creamy and very flavorful. This recipe is a starting point for an endless number of variations, several of which follow. If you don't like or cannot have garlic, substitute an equal amount of caramelized onions, boiled potatoes, roasted eggplant, or butternut squash. * Exported from MasterCook * Field Salad With Tangerines, Roasted Beets And Feta Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salad Dressings Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 beets -- (about 1/2 pound) 1/2 Teaspoon grated tangerine rind 6 Cups gourmet salad greens 1 Cup tangerine sections -- (about 3 tangerines) 1/4 Cup crumbled feta or blue cheese -- (1 ounce) 1/4 Cup fresh tangerine juice 1/4 Teaspoon black pepper 1 Tablespoon fresh lemon juice 2 Teaspoons extra-virgin olive oil 1/8 Teaspoon salt 1/8 Teaspoon dijon mustard 1. Preheat oven to 425F. 2. Leave root and 1 inch of stem on beets; scrub with a brush. Place beets on a baking sheet lined with foil; bake at 425F for 45 minutes or until tender. Cool slightly. Peel beets; cut each into 8 wedges. 3. Combine rind, greens, tangerine sections, and feta in a large bowl. Combine tangerine juice, pepper, lemon juice, oil, salt, and mustard; stir well with a whisk. Pour over salad mixture; toss to combine. Place salad mixture on each of 4 plates; top with beets. Yield: 4 servings (serving size: 1 1/2 cups salad and 4 beet wedges). CALORIES 120 (32% from fat); FAT 4.2g (sat 1.4g, mono 2.lg, poly 0.4g); PROTEIN 4.lg; CARB 18.6g; FIBER 3.3g; CHOL 6mg; IRON 1.7mg; SODIUM 220mg; CALc 89mg Scanned by Karen Sonnessa. Formatted using MC Buster. >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Food Gifts For The Holidays Recipe By :Becky Low, Utah State University Extension Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Holidays & Gifts Information, Tips, Misc. Low Fat Theme: Gifts Or Snacks Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** 1. Get a 2-liter of Soda Pop, Microwave Popcorn and a gift certificate for a movie rental. 2. Blueberry Muffin Mix and attach saying on it - "You're gettin' "Muffin" for Christmas". 3. Buy some Dry Soup Mix and put a saying on it "Have a "Souper" Christmas". 4. Purchase some different flavored Dips & Chips. 5. Give a Baker's Mitt with homemade cookie dough or frozen cookie dough, a turner, and a cookie sheet. 6. Loaf of bread wrapped in a napkin with jam, honey, or wrap the bread on a bread board. 7. Make a Bread Mix for Bread Machine and put in a zipper baggie. 8. Hot Chocolate Assortments- variety of flavors in a mug. 9. Spaghetti Dinner Basket-assortment of noodles, sauce, bread stick, pasta, serving utensil, in pasta pot. 10. Cheese balls, holiday crackers, beef stick all placed in a wicker basket. 11. Put a good variety of fruit and nuts in a basket or crate. 12. Breadflour, dough enhancer, yeast, jam and favorite bread recipe in basket or loaf pan. 13. Ice Cream bucket with appropriate toppings, sprinkles, nuts, cherries, bowls, ice cream, sundae cups. 14. Wassail in a jar - fabric decorated top & recipe included. 15. Herb tea assortment, mugs, etc. 16. Bags with cookie cutters, sugar cookie dough, rolling pin and recipe. 17. Some homemade fruit leathers. 18. Different colored pasta in jars, or a basket. 19. Chopsticks, rice bowls, fresh gingerroot, rice vinegar & Chinese Cookbook in a basket. 20. Pancake mix with a selection of fruit syrups maybe even a wicker breakfast tray. 21. 10 bean soup mix, can of tomatoes, onion and ham in a bean pot. 22. Dried fruits in decorated fruit bowl or nut dish. 23. Apples, caramel dip and apple corer. 24. Make brownies and sprinkle powdered sugar on top using a cookie cutter to make Christmas shapes. 25. Place candy kisses in a wire whisk and tag "We `WHISK' you a Merry `KISS'mas." >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Four Cheese Manicotti Recipe By :Cooking Light January/February '96 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Low Fat Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 manicotti -- uncooked vegetable cooking spray 1/2 cup onions -- finely chopped 3 garlic cloves -- minced 1 cup mozzarella cheese, part skim milk -- shredded 1/2 cup parmesan cheese -- freshly grated 1 teaspoon dried Italian seasoning 1/2 teaspoon pepper 15 ounces nonfat ricotta cheese 1 package lowfat vegetable flavored cream cheese -- (6 oz.) 4 ounces light cream cheese 5 ounces frozen chopped spinach -- thawed, drained and --thawed drained and squeezed dry 27 1/2 ounces light spaghetti sauce -Cook pasta according to package directions, omitting salt and fat: set aside. -Coat a small nonstick skillet with cooking spray, and place over medium-high heat until hot. Add onion and garlic; saute 3 minutes. Remove from heat and set aside. -combine 1/2 cup mozzarella cheese, 1/4 cup parmesan cheese, and next 5 ingredients in a bowl; beat at medium speed until smooth. Stir in onion mixture and spinach. -Spoon mozzarella cheese mixture into cooked manicotti about 1/3 cup per shell. -Divide 1 cup sauce evenly between individual casserole dishes coated with cooking spray. Arrange 2 stuffed manicotti in each dish. Pour remaining sauce over each serving. Place dishes on a baking sheet. Cover each dish with foil, and bake at 350 degrees for 25 minutes. Sprinkle with remaining mozzarella cheese and parmesan cheeses; bake, uncovered, an additional 5 minutes. Serving size 2 manicotti. >From: Katherine Rodman - - - - - - - - - - - - - - - - - - - NOTES : These two are extremely easy, can be made ahead and are always a hit. * Exported from MasterCook * Fresh And Light Apple-celery Salad With Creamy Lemon Dressing Recipe By :Marilyn Harris at ccc Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Salad Dressings Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 large Belgian Endive heads 4 large firm red apples -- cored and halved 2 tablespoons fresh lemon juice 6 large ribs celery -- strings removed 1 cup white raisins 1 large romaine lettuce head -- washed dried and chilled 1/2 chopped walnuts Watercress sprigs 1 1/4 cups Creamy Lemon Dressing -- see recipe Wash the endive, separate into individual leaves, wrap in paper towels and place in a plastic bag. Chill for at least 1 hour. Slice the apple halves into thin slices. Toss gently in the lemon juice. Slice the celery into thin slices. Toss together the apples, celery and raisins with the dressing. Shred the romaine. Arrange 3 or 4 endive leaves on an individual salad plate. Make a bed of the shredded romaine in the center of the leaves. Top with a spoonful of the apple mixture. Sprinkle with the walnuts. Garnish with a watercress sprig. Serve immediately. Serves 10 to 12. PER SERVING: Calories 121.13; Fat total 2.92 g; Protein 1.67 g; Saturated Fat 0.31 g; Carbohydrates 23.93 g; Dietary Fiber 3.94 g; Vitamin C 11.66 mg Calories from fat 20%; Calories from carbs 74%. (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 * Fruitcake, Diabetic Friendly Recipe By :Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986 Serving Size : 15 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 -------- ------------ -------------------------------- 1/2 cup dried figs -- Snipped 2 cup Whole wheat flour 1/2 cup dates -- Chopped 1/2 cup Wheat germ -- toasted 1/2 cup prunes -- Chopped 1 tablespoon Baking powder 1 cup Crushed pineapple 1 teaspoon Baking soda 1 cup Dark raisins 1 teaspoon Ground cinnamon 2 cup apple -- chopped -- (1 med. size) 1/2 teaspoon Ground nutmeg 1/2 cup Chopped walnuts 2 Eggs 1/2 cup Orange juice Combine the figs, dates, prunes, pineapple, raisins, Apple, walnuts, and orange juice in a bowl. Add the Remaining ingredients and mix well. Pour into a lightly oiled 10 inch tube pan. Bake in 350 F oven for 40 to 50 minutes. 1/15 cake - 193 calories 1 bread, 1 1/2 fruit, 1 fat exchange 37 grams carbohydrate, 5 grams protein, 4 grams fat 117 mg sodium, 349 mg potassium, 37 mg cholesterol Source: Am. >From: Angie Phillips - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Garbanzo Guacamole Recipe By :Jenny Craig Serving Size : 32 Preparation Time :0:15 Categories : Dips Eat-Lf Mailing List Low Fat Mexican & Southwestern Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup canned garbanzo beans -- drained 1 tablespoon lemon juice 1 large garlic clove -- halved 3/4 cup coarsely chopped onion 1/2 cup peeled avocado -- cubed 2 tablespoons canned chopped green chiles 1/4 teaspoon salt 1/4 teaspoon pepper 1 cup finely chopped tomato -- seeded 1/2 cup finely chopped green onions 1. Position knife blade in food processor bowl; add first 3 ingredients. Process 20 seconds, scraping sides of processor bowl once. Add 3/4 cup chopped onion and next 4 ingredients; pulse 5 times or until mixture is chunky. 2. Transfer mixture to a medium bowl; stir in tomato and green onions. Cover and chill thoroughly, around 30 minutes. Serve with commercial baked tortilla chips. Per Tablespoon: Calories 13 with 35% cff; Carbohydrate 1.9g; Protein 0.5g; Fat 0.5g; Fiber 0.4g; Cholesterol 0mg; Sodium 20mg; Calcium 5mg; Exchange Free. Estimated by SOURCE: The Jenny Craig Cookbook: Cutting Through the Fat (1995) Oxmoor ISBN: 0-8487-1496-2. notes- Instead of eliminating avocado from your diet, reduce the amount by combining them with other ingredients. You might increase the garbanzos to 1 cup (instead of the 2/3 cup) to get under the 30% cff quota. -pat >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Gingerbread Crepes And Waffles Recipe By :Lora Brody Plugged In Serving Size : 20 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Low Fat Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup All-Purpose Flour 1/2 Tsp Salt 2 Tsp Baking Powder 1 Tsp Ground Ginger 1 Tsp Ground Cinnamon 4 Eggs -- Lightly Beaten 1/3 cup Packed Dark Brown Sugar 2 Tbsp Vegetable Oil 1 1/2 cup Milk 2 Tsp Vanilla Extract 3 Tsp Finely Grated Fresh Lemon Zest -- or 1 tsp Dried Lemon Zest Sift the flour, salt, baking powder, and spices together in a small bowl and set aside. Mix together the milk, vanilla, and lemon zest and set aside. Place the eggs and sugar in a large bowl and use a hand mixer fitted with the beater attachment on medium speed to beat the mixture for 3 minutes. Mix in the oil, then on low speed mix in the flour alternately with the milk mixture. Mix only until the batter is smooth. Preheat the tortilla press according to the manufacturer's directions. Lightly spray each side with nonstick vegetable oil spray (you may have to repeat this between each crepe). Pour about 1/4 cup of the batter in the center of the press, hold the top down 15 seconds to spread the crepe, then, with the top open, cook the crepe until it is almost dry but still flexible. Cool the crepes on a wire rack completely before filling with Cinnamon Ice Cream. We had lots of fun working on this book with Lora and this recipe is wonderful!! This was one of the recipes we made when Julia came to dinner... she kept nibbling them and enjoyed it too!! Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This is an early recipe that was changed when it made the book ... it became two separate recipes ... This book is wonderful!! It covers an array of electric kitchen appliances and some unusual recipes to make in them. Cal 102.2 Total Fat 3g Sat Fat 0.8g Carb 15.7g Fib 0.1g Pro 3g Sod 110mg CFF 26.2% * Exported from MasterCook * Granny Smith Apple Onion Soup With Celeriac Recipe By :APPLES A Cookbook 1997* / Pat Hanneman Serving Size : 6 Preparation Time :1:15 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Spanish onion -- coarsely chopped vegetable cooking spray 1 large red potatoes -- diced 2 granny Smith apple or one each green apple and red apples -- cored and chopped 1 pound celery root -- peeled and diced 1/4 teaspoon extra virgin olive oil -- optional 6 cups vegetable broth -- PLUS up to 2 cups vegetable broth -- to thin, optional salt and white pepper fresh lime juice -- optional chopped chives -- for garnish celery seeds -- optional garnish french baguette slices -- accompaniment TESTED with better than bouillon: half mushroom and have vegetable soup base. Tested with a 12-oz celeriac. Plan to lose about 15% of the root during peeling. Puree soup with burst of celery flavors. The apples are not distinctive; instead they make the soup bright and crisp. Measures are not precise. Use what is on hand and add broth to thin soup to the consistency of an applesauce. Pat H DIRECTIONS: In a large, nonstick if possible, sauce pan, saute onions, potatoes, apples and celery root in cooking spray. Add 1/4 teaspoon of a fruity olive oil, if using. When the onions are soft, add the first measure of vegetable broth; bring to a boil; reduce heat and simmer (uncovered) for about 40 minutes until all vegetables are very soft. Puree, adding broth to thin the soup as necessary. Season with salt and pepper. Add a squeeze of fresh lime juice (optional). Serve in soup plates; garnish with chives and celery seeds. Offer a plain bread such as French or Italian white. PER SERVING 273 cals, 6g fat, 7g fiber. 100% of RDV for Vitamin A. * INFO * Editor may be Robert Berkeley, NY chef; author of Peppers and of Berries, two other books in this series. Recipe from Apples A Cookbook (1997: Quantum : Chartwell, Singapore; 078580790X) >MC and Email by kitpath@earthlink.net Distribution: eat-lf, mc-recipe, fareshare. >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : Tested. High fiber and vitamin A. I left the skins on. Red flecks were fascinating; appetizing. * Exported from MasterCook * Greek Stuffed Potato Recipe By :The Idaho Potato Commission Serving Size : 1 Preparation Time :0:15 Categories : Eat-Lf Mailing List Low Fat Mediterranean Potatoes Theme: Spuds Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 potato -- baked 5 ounces frozen chopped spinach 2 tablespoons crumbled feta cheese 2 teaspoons Parmesan cheese 1 dash fresh ground black pepper Thaw the frozen spinach and squeeze until thoroughly dry. Cut a crosswise slit in the top of the potato. Carefully pull back skin and scoop out meat of potato into a small bowl. Add spinach, cheeses and pepper; mix to combine. Fill potato with mixture and bake 10 minutes longer. EACH 154cals, 5g fat (25% cff) >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Sea Scallops And Grapefruit Recipe By :Melanie Bernard BBQ Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Fruit Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup fresh grapefruit juice 2 tablespoons Pernod 1 tablespoon chopped fresh tarragon -- or 1-tsp dried 2 teaspoons vegetable oil 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 1 pound sea scallops 2 small grapefruit -- peeled and sectioned 8 scallions -- trimmed keeping 2-inches of greens 2 cups cooked white rice tarragon sprigs -- for garnish In a shallow dish, combine the grapefruit juice, Pernod, tarragon, oil, salt and pepper. Add the scallops, grapefruit, and scallions, stirring to coat with the marinade. Let stand 30 minutes. Prepare a medium barbecue fire. Oil the grill rack or coat with a stick vegetable spray. Alternately thread the scallops, grapefruit, and scallions onto metal skewers. Grill, turning occasionally and brushing with the marinade, about 5 minutes, until tinged with brown and the scallops are cooked through. Spoon the rice onto a platter, then arrange the scallops, grapefruit and scallions on the rice. Garnish with tarragon sprigs, if desired. 319 cals, 3.6 g fat (11%) Scallops and grapefruit are wonderful together, and when grilled with the anise flavor of Pernod and tarragon they make a delightful main course for a light summery meal. Be sure to use sea scallops, rather than the very tiny bay scallops. Cut any especially large ones into rough 1- to 1 1/2-inch chunks for even grilling. 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 * Grilled Sun-dried Tomato And Basil Stuffed Chicken Recipe By :Melanie Bernard BBQ Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 ounces sun-dried tomatoes -- about 8-pieces 1/2 cup low sodium chicken broth 20 ounces skinless boneless chicken breast halves or one fillet per serving 8 large basil leaves salt and pepper 2 tablespoons balsamic vinegar 1 tablespoon extra virgin olive oil 1 clove garlic -- minced 1/8 teaspoon red pepper flakes -- crushed In a small saucepan on the stovetop, or in a microwave oven, bring the tomatoes and broth just to a boil. Let stand about 15 minutes, until the tomatoes are softened. Remove the tomatoes and reserve any remaining broth. Cut the tomatoes in half. Use a small sharp knife to cut as large a pocket as possible in each chicken breast, taking care not to cut all the way through. Divide the rehydrated tomatoes and the basil among the chicken, stuffing them into the pockets. Sprinkle the chicken lightly with salt and pepper. In a shallow dish just large enough to hold the chicken, combine the reserved broth, vinegar, oil, garlic, and red pepper. Let stand 30 minutes at room temperature or up to 2 hours in the refrigerator. Drain and discard the marinade. Prepare a medium-hot fire. Lightly oil the grill or coat with a non-stick vegetable spray. Grill the chicken, turning once with a spatula, 8 to 10 minutes, until the meat is white throughout. Serve warm or at room temperature, cut into crosswise sections and fanned out if desired. 249 cals, 5.8 g fat (21.7% cff) Low Fat Grilling: Fabulous Food from the Backyard Barbecue by Melanie Bernard. (HarperPerennial, 1995, paper $10 US). KitpatH Recipes (MC: Aug 24 1997) >from kitpath@earthlink.net 12/98 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hearty Fresh Mushroom Chili Soup Recipe By :Mushroom Council, California Serving Size : 4 Preparation Time :0:20 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons vegetable oil 8 ounces sliced mushrooms, or 3-cups 1 large garlic clove 1 tablespoon chili powder 15 ounces fat-free chicken broth 15 ounces stewed tomatoes with Italian herbs 15 ounces cooked kidney beans -- well rinsed 7 ounces corn kernels -- approximately In a large saucepan, heat oil over medium-high heat. Add mushrooms and garlic; cook stirring frequently until mushrooms are tender and liquid evaporates, about 5 minutes. Stir in chili powder; cook and stir 1 minute. Add chicken broth, stewed tomatoes, kidney beans and corn. Bring to a boil; reduce heat and simmer to blend flavors, about 10 minutes. Serve topped with tortilla chips, if desired. Makes 6 cups, [per cup: 196 cals, 6 g fat; serving 4: 295 cals, 8g fat] *INFO* Recipe from the Mushroom Council. Visit the Mushroom Council web site at www.mushroomcouncil.com/recipes; featured by the Cooking Corner at www.napsnet.com/food/ >emailed by kitpath@earthlink.net 12/98 >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Herb Roasted Turkey Breast Recipe By :Marilyn Harris at ccc* Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 pounds fresh turkey breast -- or larger (8-pound) -- bone in 4 tablespoons light butter (50% calorie reduction) -- softened 1 teaspoon dried sage leaves 1 teaspoon dried thyme leaves 1 tablespoon chopped parsley 2 teaspoons sea salt 1/2 teaspoon black pepper 1 clove garlic -- finely minced Vegetable oil or olive oil spray Salt and freshly ground pepper Wash and pat dry the turkey. Using fingertips, carefully loosen the skin on each side of the top part of the breast to make a "pocket" between the skin and the meat. With a fork, blend the butter with the herbs, salt, pepper and garlic. Divide the mixture in half and with fingertips, carefully slide half of it under the skin on each side of the breast. Spray outside of the breast with the vegetable spray. Season the cavity area well with salt and pepper. Place, with cavity down, on a rack in a shallow roasting pan. Roast in the center of a preheated 400F. oven for 1 hour. Reduce to 375F and continue roasting until thermometer inserted in thickest part of the meat registers 165 - 170F. The turkey breast should be a dark golden brown. Let sit 15 minutes before carving. Makes 8 to 10 servings. PER SERVING: Calories 241.08; Fat total 3.29 g; Protein 49.65 g; Saturated Fat 0.83 g; Carbohydrates 0.21 g; Dietary Fiber 0.08 g; Calories from fat 13%; Calories from carbs 0%. (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 * Holiday Cranberry Spread Recipe By :Carol Ritchie @ Whole Foods Market Class, 12/97 Serving Size : 8 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Holidays & Gifts Low Fat Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup fresh cranberries 3 ounces nonfat cream cheese -- softened 3 tablespoons honey -- or creamed honey 1 tablespoon chopped walnuts -- or pecans 1/2 teaspoon orange zest 1 tablespoon orange juice Sort through cranberries, discarding stems and any bad ones. Rinse with cold water and chop finely with a knife or food processor. Place chopped cranberries in a medium mixing bowl. Add remaining ingredients and mix well with a spoon. Spread keeps in the refrigerator for 3-4 days. Makes about 1 cup cranberry spread: about 8 servings. Cook's Notes: Spreading suggestions are melba toast, toasted pita chips, thin slices of French bread, cucumber slices, mini rice cakes, lowfat crackers. Cook's Notes: Presented by Carol Ritchie at a December, 1997 cooking class at Whole Foods Market in Dallas, TX. Carol helped develop the recipes for the second edition of the American Heart Association's ___Low-Fat, Low-Cholesterol Cookbook__, (c) 1997. >From the Chef's Classes recipe collection of Terri Sonleitner Law Formatted to MasterCook on 3/5/98 by TSL. >From: Terri Sonleitner Law - - - - - - - - - - - - - - - - - - - NOTES : And since we're all absorbed with things holiday... I thought you might enjoy this spread I'm making today. It is very good! I recommend serving it with low salt woven-wheat type crackers. Enjoy! * Exported from MasterCook * Holiday Menu (Turkey) By Marilyn Harris Recipe By :Cooking with Marilyn Harris; various Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Holidays & Gifts Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **text only** FEAST FOR 8 TO 12: Appetizers: Sun-Dried Tomato Spread on Zucchini Slices; Smoked Salmon Spread on Cucumber Slices. Dinner: Herb Roasted Turkey Breast; Roasted Vegetable Savory Bread Dressing; Lower-Fat Gravy; Rosemary Sweet Potatoes; Parmesan Mashed Potatoes; Make-Ahead Fresh Green Beans; Fresh and Light Apple-Celery Salad with creamy lemon dressing; Cranberry-Apple Chutney. Dessert: Light Pumpkin Cheesecake with Gingersnap Crust. Light Snacks for the Holiday Weekend: Grilled Tomato-Onion Dip; Light Lemon-Herb Dip Serve with Olean chips or raw vegetables. Totals for Marilyn's Holiday Menu: 1435 calories, 46 fat grams, 29% cff. menu was reprinted by Calorie Control Council Nov 1998. URL: http://www.caloriecontrol.org/index.html The following was adapted from various bio-sketches, especially the one listed with DLM. Marilyn is a freelance food consultant and an radio personality. Her three-hour cooking show on WCKY-AM on Saturdays has a large and devoted listening audience. Her cable TV show, Fix This!, has attracted a loyal following. She has authored two cookbooks, Cooking with Marilyn and More Cooking with Marilyn, and is currently working on a third book. Marilyn is a member of the IACP and has solid credentials as an advanced food professional. An experienced chef noted for her inventiveness and subtle sense of flavors, Marilyn believes cooking should be fun. Her classes sparkle with lively interaction with students, and she serves up stovetop wisdom with humor and quick wit. Midwest cookery. She sometimes teaches at The *DLM School Of Cooking in Dayton URL: http://www.dorothylane.com/ >from kitpath@earthlink.net 12/1/98 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Homemade Flavored Oils Make Dangerous Gifts Recipe By :http://www.news.uconn.edu/rel95422.htm Serving Size : 1 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Eat-Lf Mailing List Holidays & Gifts Information, Tips, Misc. Low Fat Theme: Gifts Or Snacks Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** by Renu Sehgal, Office of University Communications STORRS, Conn. Homemade flavored oils may seem like wonderful holiday presents, but instead of good cheer they could give your friends and family botulism, according to University of Connecticut food safety experts. Flavored oils and garlic in oil products began appearing on the market a few years ago. But some commercial garlic oil mixtures were found to be toxic as a result of botulism poisoning, said Diane Wright Hirsch, a food and nutrition educator with UConn's Cooperative Extension System. Commercial products must now contain a preservative to prevent bacterial growth. The culprit in these cases is Clostridium botulinum, a bacteria present in soil. The bacteria causes foodborne disease by producing a deadly toxin when allowed to survive in an oxygen free, low acid environment, she said. The toxin is destroyed by boiling liquid for 10 minutes and thick food for 20 minutes, but flavored oils are used often on salads and other uncooked food. Vegetable oils, which are thick and squeeze out all air from around food, can protect the toxin from heat destruction to some degree, Hirsch said. Garlic and onion products are particularly risky for the bacteria because they are grown underground. Home concoctions such as garlic in oil, herbs in oil, tomatoes in oil or eggplant in oil could all be risky, she said. If they are made, they must be refrigerated and used within 24 hours. Any vegetables used should be chopped into small pieces, she said. A safer gourmet treat is flavored vinegar. Vinegar is so high in acid that bacteria do not grow, Hirsch said. >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hungarian Coffee Cake Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Breads Cakes & Frostings Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 loaves frozen bread dough -- thawed and cut into walnut sized pieces --- Cinnamon Sugar --- -- Two or more of the following coffeecake "goodies": Drained Crushed pineapple chopped walnuts or pecans raisins or currants 1 " craisins" or dried cherries (I don't know WHY this is "Hungarian") Grease an angel food cake pan. Roll the bread dough pieces (in butter) and then in cinnamon sugar. layer in pan, and sprinkle the "goodies" in intermitently. Cover and let rise. Bake 350 degrees (for an hour) When done, invert onto serving platter. Guests "tear apart" their serving. The original recipe called for dipping each piece of bread dough into butter. Without the butter, the result may not a) pull apart, b) make the sticky goop in between the bread. If this is the case, I am sure the cake could be sliced and still be delicious. >From: JulieKB61@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Here is a recipe "from memory" - that I always made with my siblings for mothers' day. * Exported from MasterCook * Italian Bread Recipe By :King Arthur Serving Size : 12 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cups Water 1 1/2 teaspoons Salt 2 tablespoons Olive oil 3 1/4 cups Bread flour 1/4 cup Italian Bread improver -- King Arthur brand 2 teaspoons Yeast Place ingredients in your breadmaker according to manufacturer's suggestions. Select the dough cycle. When finished, place the dough on lightly floured board. Punch down. Flatten out slightly and with wet hands, pat water on the top of the dough. Dry your hands and roll the dough in a jelly roll fashion. Place the dough on a floured peel or directly onto a heavy, dark, baking sheet. Let rise 35-40 mins. Preheat oven to 350F. Bake for about 20 mins. Let cool completely before slicing. >From: Penchard@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Italian Cracked Wheat Bread Recipe By :Reggie Dwork Serving Size : 16 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/4 teaspoons active dry yeast 1 cup Whole-wheat flour 1 1/2 cups Bread flour 3/4 cup Ten grain cereal 1 1/2 tablespoons Honey 1 1/2 teaspoons Salt 1 tablespoon Olive oil 1 1/4 cups Water Put ingredients in the pan according to the manufacturer's directions. This makes a 1 1/2 lb loaf. >From: Penchard@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Jerked Shrimp Recipe By :Melanie Bernard BBQ Serving Size : 8 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon dried thyme 1 teaspoon curry powder 3/4 teaspoon dried sage 3/4 teaspoon ground allspice 1/2 teaspoon paprika 1/4 teaspoon cayenne 1/4 teaspoon salt 1/4 teaspoon sugar 1/4 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1/8 teaspoon ground cloves 2 teaspoons vegetable oil -- preferably canola oil 1 large garlic clove -- minced 1 pound large shrimp with tails -- peeled and deveined lemon wedges -- for garnish Prepare a medium-hot barbecue fire. Scrap then oil the grill rack or coat with nonstick vegetable spray. If using bamboo skewers, soak them at least 30 minutes in cold water. In a small dish combine the herbs and spices. Combine the oil and garlic. Brush the shrimp with the flavored oil, then sprinkle with the spice mixture to coat lightly. Let the shrimp stand 30 minutes at room temperature. Thread the shrimp on metal or soaked bamboo skewers. Grill, turning once or twice, 3 to 5 minutes, until firm and just cooked through. Serve the shrimp with lemon wedges. Makes 8 appetizers or 4 entrees. CALORIES 63.09 KCAL TOTAL FAT 2.00 GM SODIUM 136.11 MG CARBOHYDRATE 1.27 GM PROTEIN 9.42 GM SATURATED FAT .24 GM CHOLESTEROL 69.87MG % calories from fat 29.62% Low Fat Grilling: Fabulous Food from the Backyard Barbecue by Melanie Bernard. (HarperPerennial, 1995, paper $10 US). kitpatH/mc 8/97. >kitpath @earthlink.net 12/98 - - - - - - - - - - - - - - - - - - - NOTES : The "jerked" meats and poultry of Jamaica are "hot stuff" to trendy palates. Jumbo shrimp, with its meaty texture, is a nontraditional but definitely delicious variation on the theme. A mix of hot and sweet herbs and spices, the jerk seasoning can be either a liquid marinade or, as is used here, a rub. I especially like the addition of curry powder to the already complex blend of herbs and spices. Any unused spice mixture can be stored, tightly covered, in a cool place for a couple of months. * Exported from MasterCook * Lavash (Crispy Flat Bread) Recipe By :(Reggie Dwork) Serving Size : 10 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Low Fat Mediterranean Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tsp Active Dry Yeast 1/2 Tsp Sugar 6 ounce Whole-Wheat Flour 6 ounce All-Purpose Flour 1/2 Tsp Salt Optional Toppings: Poppy Seeds -- Topping, Optional Sesame Seeds -- Topping, Optional 1 Egg White -- Mixed With 1 Tbsp Water -- Topping, Optional Mix the yeast and sugar with some warm water. Whisk well, cover and leave 10-15 minutes until foamy. Meanwhile, mix the flours and salt in a bowl. When the yeast mixture is ready, pour it into the bowl and add enough water to mix to a pliable dough. Knead for 10 minutes or 100 strokes. Put in a clean bowl and spray surface with water. Cover and leave to rise for at least 1 hour. Preheat the oven to 375 deg F (190 C). Punch the dough down and divide into 10 pieces . Roll each piece out on an unfloured board as thinly as possible. Place on ungreased baking sheets, fitting as many as possible on each sheet without them touching. Bake 20 minutes, or until crispy and golden. OPTIONAL: Can also add sesame seeds, poppy seeds etc using an egg wash to make them stick. Excellent!! Entered into MasterCook and tested for you by Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 121.6 Fat 0.5g Carbs 25.7g Fiber 2.2g Pro 4.2g Sod 108mg CFF 3.7% * Exported from MasterCook * Lemon Chicken, Crock Pot Recipe By :Unknown Serving Size : 4 Preparation Time :0:00 Categories : Chicken Crockpot Eat-Lf Mailing List Low Fat Theme: Crockpot Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 whole chicken whole, no skin, R-T-C -- cut up 1/2 cup Flour 1 teaspoon Salt 6 ounces Frozen lemonade 3 tablespoons Brown sugar 1 teaspoon Balsamic vinegar 3 tablespoons Catsup 2 tablespoons Cornstarch -- mixed with 1/4 cup Water Dredge the chicken in flour mixed with salt. Shake off excess and brown in a hot skillet. Remove chicken and put in the crockpot. Mix the lemonade, brown sugar, vinegar (use regular vinegar if you prefer) and catsup and pour over the chicken. Cook on high for 3-4 hours. When ready to serve, remove the chicken to a warm platter and thicken the sauce with the cornstarch/water solution, and serve along with the chicken. This is easy and tastes almost like the Lemon Chicken you get in a Chinese Restaurant. This can be made with chicken breasts (4-6) Cook on low for 6 hours. >From: Vickie - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lemon, Black Pepper And Caper Cream Recipe By :Millennium Cookbook, Eric Tucker & John Westerdahl Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups light soy milk 1 1/2 cups Braised Garlic -- (see recipe above) 2 Tbsps nutritional yeast 2 Tbsps white miso 1/2 tsp ground nutmeg 1/2 tsp sea salt --- 1 lemon zest 1 1/2 teaspoons black pepper 1 teaspoon capers --- 1/2 teaspoon lemon juice 1 teaspoon capers To make the garlic cream: In a blender, combine all ingredients and blend until smooth. Set aside and keep warm. Blend the grated zest of 1 lemon, 1 1/2 tsps coarsely ground pepper, and 1 tsp drained capers along with the other ingredients in the main recipe. Add 1/2 cup fresh lemon juice and 1 tsp drained capers to the tossed pasta. Garnish with a little more grated zest. >From: "Jessica R. Shawl" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lemony Brussels Sprouts Recipe By :Jean Carper's USA Weekend article Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 lb. trimmed Brussels sprouts -- halved 1/2 tsp. grated lemon rind 1 Tbsp. fresh lemon juice 1 Dash salt Fresh ground black pepper -- to taste Slash bottom of each Brussels sprout with a shallow X; steam, covered, for 6 minutes or until tender. Drain. Combine Brussels sprouts and next three ingredients in bowl; toss well to coat. Sprinkle with pepper and serve. 2 servings. 68 calories per serving. 0.5 g fat. 7% fat. Recipes from ReddHedd@aol.com for Low Fat Chat MC formatting by bobbi744@acd.net ICQ# 12099532 >From: Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lemony Green Beans Recipe By :Gourmet, 7/97 Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounce Fresh Green Beans -- Note 1 1/2 Tsp Finely Grated Fresh Lemon Zest 1/4 Tsp Extra Virgin Olive Oil -- Note 2 Note 1: We used frozen green beans because the fresh ones looked terrible in the market Note2: Original recipe used 2 tsps oil Trim beans and in a large saucepan of boiling salted water cook until crisp-tender, 3 - 5 min. Drain beans well in a colander and in a bowl toss with zest, oil, salt and pepper to taste. Serves 2 >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was very good. Quick and easy to prepare. Cal 28.2 Total Fat 0.7g Sat Fat 0.1g Carb 5.4g Fib 2.6g Pro 1.4g Sod 5mg CFF 17.7% * Exported from MasterCook * Madonna Bread Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 tsp Yeast 2 cups Bread flour 1 1/2 cups Whole wheat flour 1/2 cup oats, rolled (raw) 1 tsp Salt 1 1/2 cups Water 1 tablespoon Oil 2 tablespoons Honey 2 tablespoons Molasses Place ingredients in basket according to manufacturer's suggestion. Select whole wheat cycle if you have one. This bread is wonderful toasted the next day. Makes 1 1/2 lb loaf >From: Penchard@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mango Salsa #3 Recipe By :Millennium Cookbook, Eric Tucker & John Westerdahl Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Salsa Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 ripe yet firm mango -- peeled, cut from pit and finely diced 1 tomato -- finely diced 1/2 red onion -- finely chopped 1/3 cup fresh lime juice 1 serrano chile -- minced 1/2 tsp dried oregano 2 tablespoons minced fresh cilantro 1 tsp sea salt Makes 1 cup In a small bowl, toss all of the ingredients together. Store in an airtight container in the refrigerator for up to 2 days. Variations: Add 1/2 cup diced peeled jicama or 1/2 cup fresh corn kernels. Also try it with 1/2 roasted banana in place of the tomato. Nutritional info for 2 Tbsps: 27 Calories (3% from fat), 0.4g Protein, 6g Carbo, 0.1g Fat, 0mg Cholesterol, 269 mg Sodium, 1g Fiber >From: "Jessica R. Shawl" - - - - - - - - - - - - - - - - - - - NOTES : This is indispensable with our Plantain Torte (page 28) * Exported from MasterCook * Mediterranean Baked Chicken Skewers Recipe By :www.digitalchef.com Serving Size : 12 Preparation Time :1:00 Categories : Appetizers Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 skinless boneless chicken breast halves 1 1/4 cups dried figs -- halved 1/4 cup dry white wine 1/4 cup red wine vinegar 3 tablespoons extra-virgin olive oil 1 tablespoon garlic -- chopped 1/4 cup capers -- chopped fine 1 2/3 tablespoons dried oregano leaves 1/2 teaspoon red chili pepper flakes 1/2 teaspoon salt 2 bay leaves 1/2 cup dark brown sugar -- packed 1. Cut chicken into 1-inch cubes. In a mixing bowl, combine the chicken with the figs, wine, vinegar, oil, garlic, capers, oregano, chili pepper flakes, salt and bay leaves. Cover and let marinate for at least 30 minutes or marinate overnight in a ziptop bag. While the chicken marinates (or 30 minutes before you are ready to bake) soak the bamboo skewers in water to keep them from burning in the oven. 2. Preheat oven to 350 degrees F (175 degrees C). Assemble skewers with a piece of chicken and half a fig. Stand skewers up in a casserole dish; spoon the marinade over the chicken and sprinkle with brown sugar. 3. Bake until the sugar topping turns into a golden brown crust and the chicken is white in color throughout, about 40-50 minutes. Serve while hot. Note: This upbeat chicken preparation gains its flavors from both the marinade and the brown sugar topping. Served in bite sized portions, this is a terrific sweet and savory item for parties. Nutrition: Calories 212 Chol 40 mg. Carb. 25 g Protein 16 g Sodium 244 mg Total fat 6 g (25% cff) Recipe from http://www.digitalchef.com Found by Kitpath / MC by J Pellegrino / Sent to mc-recipe and eatlf >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mediterranean Chicken, Curry And Ginger Ale Recipe By :The Hanneman's 1996 Serving Size : 4 Preparation Time :2:15 Categories : Chicken Eat-Lf Mailing List Low Fat Mediterranean Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 teaspoon curry powder 1/2 teaspoon dry mustard 1 teaspoon peanut oil 2 tablespoons honey 1/4 cup fresh orange juice 1/2 cup ginger ale salt and pepper 1/4 teaspoon grated orange peel 8 skinless chicken thighs 2 cups hot cooked rice 2 cups broccoli florets -- steamed 1 cup sliced carrots -- steamed Arrange chicken pieces "skin side up" in an oven-proof pan that crowds the chicken without overlap or touching -- "a close fit". Make a paste of the curry powder, mustard, and rich tasting peanut oil. Smear it on the chicken. Preheat the oven to 450F (Hot). Put chicken in the oven. Turn off the oven and let chicken sear-cook for about 15 minutes. Meanwhile, mix the sauce in a Pyrex measure or bowl with a spout. Combine the other ingredients and stir well but not so much that you lose the carbonation. Set the oven to 325F (slow). Pour the sauce around the chicken pieces being careful not to wash away the curry paste. Place a sheet of foil loosely over the chicken (like a splatter screen that allows the steam to escape). Bake for about 1 hour and 30 minutes. Remove the foil for the last 30 minutes. The chicken will be falling off the bones. Sprinkle with additional curry powder if desired. Chicken only: 237 cals, 7g fat. with menu - basmati, vegetable medley : 402 cals, 8g fat. >kitpath@earthlink.net 12/98 - - - - - - - - - - - - - - - - - - - NOTES : We used to rub curry and mustard into the skin and pour the other ingredients in the pan. In this skinless version, a good approximation of the original flavors is to make a paste of the curry and mustard with peanut oil and smear it on, then sear it in a hot oven. * Exported from MasterCook * Moroccan Marinade For Grilling Chicken Recipe By :Skinny Grilling by Barbara Grunes Serving Size : 4 Preparation Time :0:00 Categories : Chicken Condiments & Seasoning Eat-Lf Mailing List Grilled, Smoked, Bbq Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup fresh cilantro leaves -- finely chopped 2 garlic cloves -- finely chopped 2 tablespoons paprika -- hot Hungarian 2 teaspoons ground cumin 2 tablespoons fresh lemon juice 1/2 cup lowfat chicken broth 16 ounces skinless boneless chicken breast halves or one fillet per serving Mix all ingredients in a large glass bowl. Add 2 to 4 chicken breasts fillets and stir until they are well coated. Cover and refrigerate at least 2 hours, preferably overnight. To grill, remove chicken from marinade, wiping any excess off. Place breasts on a well-heated grill, and turn them several times during grilling so chicken cooks evenly for about 8 minutes without burning. To broil, line a broiling rack with foil. Remove chicken from marinade, wiping any excess off chicken. Slide rack under a fully heated broiler and cook until done, about 8 minutes, turning several times so that chicken cooks evenly without burning. 150 CALS, 2.6g FAT, 15% CFF (mc) Skinny grilling / by Barbara Grunes, Surrey Books (1995) Barbecue, Lowfat, Diet | McVersion by PATh >kitpath@earthlink.net 12/98 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Moroccan Spiced Lentil Soup Recipe By :Pillsbury, Fast and Healthy Cooking, Jan/Feb '99 Serving Size : 4 Preparation Time :0:40 Categories : Eat-Lf Mailing List Legumes Low Fat Mediterranean Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 7 cups hot water 1 1/2 cups dried brown lentils 3 cups chopped onion 2 teaspoons beef-flavored instant bouillon 1 1/2 teaspoons cumin 3/4 teaspoon sugar 1/2 teaspoon salt 1/2 teaspoon cinnamon 1/4 teaspoon allspice 1/4 teaspoon ground red pepper -- (cayenne)opt. In Dutch oven, bring water to a boil. Add lentils; return to a boil. Reduce heat; simmer 10 minutes. Meanwhile, spray large nonstick skillet with nonstick cooking spray. Heat over Medium-High heat until hot. Add onions; cook 8-10 minutes or until edges of onions are brown, stirring occasionally. Add onions to lentils. If desired for additional flavor, pour about 1/2 cup of lentil liquid into skillet; scrape bottom and sides to remove any bits of browned onions. Add to lentil mixture. Stir in all remaining ingredients. Cover: cook 20 minutes. Makes 4 (1 3/4 cup) servings. Per serving: 310 calories, 1 g, fat, 2% CFF, 0 mg. cholesterol, 730 mg. sodium, 54 g carbohydrate, 24 g dietary fiber, 22 g protein Dietary Exchanges: 3 1/2 starch, 1 very lean meat Pillsbury, Fast and Healthy Cooking, Jan/Feb '99, p. 16 MC formatting by bobbi744@acd.net ICQ# 12099532 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Muesli With Soy (Nutlettes) And Baked Apples Recipe By :Ellen C. Rakes (ellen@elekta.com) Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Grains & Cereals Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons rolled oats -- (To 4 tbsp) 4 tablespoons Nutlettes -- * 1 apple -- sliced 2 tablespoons raisins -- (To 4 tbsp) or other dried fruit -- ie, apricots, craisins, dates cinnamon -- to taste Sucanat or brown sugar -- optional ** 1/2 cup lite soy milk -- ( To 1 cup) *** -- or as much as desired -- or skim milk or rice milk * Nutlettes are available from Dixie Diner (www.dixiediner.com) ** Go easy on the sweetening, and don't use any if using red delicious apples; the dried fruit will add enough sweetness *** The oats and Nutlettes will absorb the milk as the mixture sits. If you like it runny, use more milk. Core and slice the apple, then cut the slices in half. (You may peel it if you like, but I don't as most of the fiber is in the peel.) Arrange the apple slices, single layer, on a microwave safe plate. Sprinkle with cinnamon (fresh ground is best) and, optionally, a sweetener of choice. Microwave on high for 3-4 minutes until the apples are soft. (You may want to loosely cover the apples as they do splatter some.) Mix the dry oatmeal and Nutlettes in a cereal bowl. Stir in the raisins and the apple pieces. Cover with soy milk. You may eat right away, or let it sit for awhile so the oats and Nutlettes will soften in the milk. If you like it very soft, you could let it sit in the refrigerator over night and then eat it either cold or gently heated in the microwave. - - - - - - - - - - - - - - - - - - - NOTES : Finally, a breakfast I will eat!! Unfortunately, I'm not a fan of breakfast, and especially of cereals. But I am attempting to eat both so I have the energy to exercise in the morning. This morning I created the best breakfast I've ever had, and it is packed with soy protein and isoflavones and fiber. Not to mention that I also got in a fruit serving (and I normally don't care for apples). This was inspired by an idea on another list where someone suggested microwaving sliced apples with spices to create a quick "apple pie" taste. You could, certainly, eat the apples alone, but they made the cereal tolerable for me. The side benefit is that your kitchen will smell wonderful, and even with the extremely warm weather everywhere, the scent might just put you in the holiday mood. :-) * Exported from MasterCook * Muffin Tin Meat Loaves Recipe By :National Cattlemen's Beef Assn 12/98 Serving Size : 6 Preparation Time :1:00 Categories : Burgers & Loaves Eat-Lf Mailing List Low Fat Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds ground beef sirloin, 8% fat 1 1/2 cups shredded zucchini 1 cup soft bread crumbs 1 egg -- lightly beaten 1 teaspoon dried Italian seasoning 1/2 teaspoon salt 1/4 cup ketchup Parmesan mashed potatoes -- side dish These muffin tin meat loaves add up to a tasty, easy-to-make supper for the family amid the holiday bustle. It can be ready fast, prepared and on the table in 30 minutes. 1. Heat oven to 400F degrees. In a large bowl, combine all ingredients except ketchup, mixing lightly but thoroughly. Place about 1/3 cup beef mixture into each of 12 medium muffin cups, pressing lightly; spread ketchup over tops. Bake in 400F oven 20 minutes or until no longer pink. 2. While loaves bake, prepare Parmesan mashed potatoes. Remove meat loaves from pan; serve with potatoes. Makes 6 servings. 664 cals, 6g fat (30% Cff) COOK'S TIP: To make soft bread crumbs, place torn bread slices in food processor fitted with steel blade, or blender container. Cover; process 30 seconds, pulsing on and off until fine crumbs form. One and a half slices will yield 1 cup soft bread crumbs. Recipe from the National Cattlemen's Beef Assn - Ap 12/98 feature: http://www.canoe.ca/CNEWSLife/981221_meatloaf.html >MC by kitpath >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mulled Cranberry Cider Recipe By :BH&G New Flavors from your Crockery Cooker, page 87 Serving Size : 1 Preparation Time :0:00 Categories : Beverages Crockpot Eat-Lf Mailing List Holidays & Gifts Low Fat Theme: Crockpot Theme: Gifts Or Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 small orange 8 cups cranberry-raspberry drink 1/4 cup packed brown sugar 1 6 inch stick cinnamon 3 star anise 1 teaspoon whole cloves Orange peel strips -- (optional) Remove the orange portion of the orange peel using a vegetable peeler. Cut peel into strips. Squeeze juice from orange; discard seeds and pulp. In a 3 1/2-, 4-, or 5-quart crockery cooker combine orange juice, cranberry-raspberry drink, and brown sugar. For spice bag, place the orange peel, cinnamon, star anise, and whole cloves on a double-thick, 8-inch square of 100 percent cotton cheesecloth. Bring corners of cheesecloth together and tie with a clean cotton string. Add to crockery cooker. Cover; cook on low-heat setting for 5 to 6 hours or on high-heat setting for 21/2 to 3 hours. To serve remove spice bag and discard. Ladle cider into cups. If desired, garnish with additional orange peel. Makes 10 (6-ounce) servings. Prep time: 15 minutes. Nutrition per serving: 152 calories , 0 g total Fat, 37 g carbohydrates, 0g protein Converted by MC_Buster. >From: Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Munchable Orange Wheat Germ Gems Recipe By :Smart Cookies by Jane Kinderlehrer Serving Size : 36 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup light olive oil 1/2 cup honey 2 eggs 1 cup steamed carrots -- chopped 1 teaspoon vanilla 1/3 cup wheat germ 3/4 cup whole wheat flour -- for pastry 1/4 cup soy flour 1/2 cup coconut shreds 2 tablespoons cornmeal -- see note 2 tablespoons oat bran or rolled oats 2 tablespoons grated orange rind 1. In food processor, blender, or mixing bowl, cream together oil, honey, eggs, and vanilla. Add carrots and blend. In another bowl, combine the flours, wheat germ, cornmeal, coconut, orange rind, and oats. Add to creamed mixture and blend. 2. Preheat oven to 350F. 3. Drop batter by teaspoonfuls on a cookie sheet lined with parchment paper or greased with a few drops of liquid lecithin and oil. Bake for 18 to 20 minutes. YIELD: 3 dozen. Each 69 cals, 4g fat (50%). >from kitpath@earthlink.net 12/98 - - - - - - - - - - - - - - - - - - - NOTES : These cookies freeze well, travel well, and "taste swell." - By Jane Kinderlehrer in Smart Cookies: High Fiber, Low Fat, No Sugar (1985 Newmarket Press; 0937858625) * Exported from MasterCook * Mushroom Polenta Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Italian Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Lg Portobello Mushrooms -- Sliced 1 1/2 Tsp Olive Oil 2 Tsp Balsamic Vinegar 1/8 Tsp Salt 1 Qt Nonfat Veg Chicken Broth, Low Sod 1/4 Tsp Salt 1 cup Instant Polenta In a nonstick skillet heat the olive oil, then add the sliced mushrooms and salt. About 5 minutes later after the mushrooms have softened add the balsamic vinegar. Continue to cook till done. Set aside and keep warm. Heat the nonfat vegetarian chicken broth and when it starts to simmer add the salt and instant polenta. Stir continuously until thickened and it pulls away from the sides of the pot, this should take about 5 minutes for it to be done. Serve: Put into warmed bowls the polenta and top with the mushrooms. Variation: When you cook the mushrooms you can also add thin slices of yellow onions. Variation: When you cook the polenta you could add 1 C canned, drained corn kernels just before you add in the polenta to the chicken broth. This was very good and quick to put together. I would not hesitate to serve the original or either (or a combo of both variations) to company. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 340.4 Total Fat 4.1g Sat Fat 0.5g Carb 64.8g Fib 7g Pro 45g Sod 961mg CFF 7.7% * Exported from MasterCook * New England Chowder With Dulse Recipe By :Vegetarian Journal July/Aug 1995 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Medium potatoes -- chopped (2 to 3) 1 Medium onion -- diced 1 Teaspoon oil 1 Ounce dulse 1/2 Pound corn -- fresh or frozen 1 Quart plain soy milk White or yellow miso -- to taste Ground pepper to taste 1/4 Teaspoon tarragon -- (optional) -- (1/4 to 1/2) In a medium pot, bring 1 cup water to a boil, add potatoes and cook until tender. In separate pot, saute onion in oil until transparent. Add dulse. Cook 5 to 10 minutes, then add cooked potatoes, corn, and soy milk. Reduce heat to simmer; do not boil soy milk. Add miso, pepper, and optional tarragon and serve. http://arrs.envirolink.org/VRG/jul95.html >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : A low-fat vegan version of an American classic. "Dulse may be the most versatile sea vegetable. It can be eaten right out of the bag, chopped and added directly to salads, toasted for crisps in sandwiches, and sauteed with root vegetables. Add dulse to a potato salad in summer or a New England chowder in the winter. Dried dulse (and kelp, laver, or alaria) may be quickly and conveniently scissors- snipped into bite size pieces and added to favorite soups or sauteed with stir-fries. " I think this soup, with a green salad, and a hunk of hearty bread would make a great quick and different supper during the busy holidays. * Exported from MasterCook * Nutty Carrot Spread Recipe By :Portion Paks for Diabetics 1998 Serving Size : 36 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Low Fat Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces fat-free cream cheese -- softened 2 tablespoons frozen orange juice concentrate -- thawed 1/4 teaspoon ground cinnamon 1 cup shredded peeled carrot 1/4 cup finely chopped pecans -- toasted 1/4 cup raisins 36 pumpernickel bread slice -- toasted or melba toast rounds 1. Combine cream cheese, orange juice, and cinnamon in small bowl; stir until well blended. Stir in carrot, pecans and raisins. 2. Spread about 1 tablespoon cream cheese mixture onto each bread slice. Garnish with carrot curls, if desired. Makes 18 servings. Serving Size: 2 crackers. Per Serving: 68 calories (13%), 1g Total Fat, <1g Saturated Fat, 2mg Cholesterol, 149mg Sodium, 11g Total Carbohydrate, <1g Dietary Fiber, 3g Protein Exchanges: 1 Starch (1 Carbohydrate Choice) SOURCE: PortionPak: Manage Diabetes 1997-1998 Mikela Corp >kitpath@earthlink.net 12/98 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oatmeal Raisin Cookies #7 Recipe By :"Looneyspoons" J&G Podlesk Serving Size : 16 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups quick-cooking oats 3/4 cup plus 2 tbsp flour 1/2 tsp baking soda 1/2 tsp salt 1 cup brown sugar -- lightly packed 1/3 cup LF butter or margarine (not FF) 1/4 cup buttermilk 1 tsp vanilla extract 1/2 cup dark raisins 1. In med bowl, combine oats, flour, baking soda and salt. 2. In large bowl, beat together combine sugar, butter, buttermilk and vanilla on low speed for 1-2 mins until well-blended. Add oat mixture and stir until moistened. Stir in raisins. 3. Shape dough into 16 balls and place on large cookie sheet 2" apart. Flatten to 1/4" thickness with back of spoon dipped in water. Bake at 325F for 13-14 mins until tops and dry and bottoms are golden. Do not overbake. Remove from tray and let cool on rack. >From: Cathleen - - - - - - - - - - - - - - - - - - - NOTES : Tips: I like smaller cookies. Don't press down too hard, or they will be hard. Per 1 of 16 cookies: 134 calories, 2.8g fat (18% CFF) 174mg sodium, 4mg cholesterol * Exported from MasterCook * Oatmeal Raisin Cookies, Slimmed Down Recipe By :CBS in Raleigh, NC: Lynn Hoggard 1998 Serving Size : 48 Preparation Time :2:00 Categories : Cookies & Bars Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup dark brown sugar 1/2 cup granulated sugar 1/2 tsp ground cinnamon 1/4 cup applesauce 3 tbsp reduced-calorie margarine 2 tbsp vegetable oil 1 large egg white 1 tsp maple extract 1 tsp vanilla extract 1 cup raisins 2 3/4 cups rolled oats 1 cup all-purpose flour 3/4 tsp baking soda 1/2 tsp baking powder Butter-flavored cooking spray PREP TIPS: * For crisp cookies, flatten dough balls with the back of a spoon or spatula. * For chewy cookies, leave the cookies mounded in the middle. 1. Preheat oven to 350F degrees. 2. In a medium mixing bowl, combine sugars and cinnamon. Stir well to combine. Add next 6 ingredients. Stir well until the mixture is creamy and are mixed well. Fold raisins into sugar mixture. Set aside. 3. In a separate mixing bowl, combine rolled oats, flour, baking soda and baking powder. Stir ingredients well. Pour sugar mixture into the oat mixture and still until mixed well. 4. Roll cookie dough into small 1-inch balls and place on an an insulated baking sheet leaving 3 inches between each ball. (For best results, refrigerate cookie dough for at least an hour before rolling it out.) When ready to bake, lightly spray each ball with butter-flavored cooking spray. Bake for 10 minutes and remove from oven. PER COOKIE - Recipe Remake: 56 calories, 1 gram fat (Traditional Recipe: 110 calories, 9 grams fat). Calories from Fat: 16%; Cholesterol: 0 mgs; Carbohydrate: 12 grams; Protein: 1 gram ; Sodium: 27 mgs. SOURCEs: Health Team Nutritionist: Lynn Hoggard; http://www.wral-tv.com/features/remakes/1998/0915-oatmeal-cookies/ Raleigh, NC Sep 15, 1998 >pat hanneman - - - - - - - - - - - - - - - - - - - NOTES : This recipe remake for Old-Fashioned Oatmeal Raisin Cookies are high in fiber, low in fat and moderate in sugar. And best of all, they are sure to please even the pickiest palate. * Exported from MasterCook * Oatmeal Raisin Hermits Recipe By :Cooking Light Magazine, March 1996 Serving Size : 42 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups all-purpose flour 3/4 teaspoon baking powder 3/4 teaspoon baking soda 1/2 teaspoon ground cinnamon 1/4 teaspoon salt 1/8 teaspoon ground nutmeg 1 1/4 cups firmly packed brown sugar 6 tablespoons stick margarine -- melted 2 tablespoons light-colored corn syrup 1 tablespoon vanilla extract 1 tablespoon water 3 egg whites 1 3/4 cups regular oats 1 2/3 cups raisins 1/3 cup chopped pecans -- toasted vegetable cooking spray 1. Preheat oven to 350 oF. 2. Combine first 6 ingredients in a bowl; stir well, and set aside. Combine brown sugar and next 5 ingredients (brown sugar through egg whites) in a large bowl; beat at medium speed of a mixer until well-blended. Stir in oats, raisins, and pecans; let stand 5 minutes. Stir in flour mixture. 3. Drop dough by level tablespoons 2 inches apart onto baking sheets coated with cooking spray. Bake at 350 oF for 12 minutes or until almost set. Let cool 2 minutes or until firm. Remove cookies from pans; let cool on wire racks. Yield: 31/2 dozen (serving size: 1 cookie). Make sure the raisins you use are fresh and soft. Dry raisins will absorb the moisture from the cookie dough, making the cookie dry. CALORIES 97 (24% from fat); PROTEIN 1.5g; FAT 2.6g (sat 0.4g, mono 1.2g, poly 0.8g); CARB 17.5g; FIBER 0.8g; CHOL 0mg; IRON 0.6mg; SODIUM 64mg; CALCIUM 17mg. Busted by Gail Shermeyer <4paws@netrax.net> >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange Muffins With Dates Recipe By :Preventions Low-Fat, Low-Cost Cookbook (1997 Rodale) Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- --- PROCESSOR BOWL --- 1 large navel oranges -- see instructions 1/2 cup pitted dates 1/2 cup lowfat buttermilk 1 egg 3 tablespoons packed brown sugar 2 tablespoons unsweetened applesauce 2 tablespoons canola oil --- LARGE BOWL --- 1 1/2 cups all-purpose flour 1 teaspoon baking powder 1 teaspoon baking soda Orange pulp and rind give these muffins a refreshing citrus flavor. Applesauce replaces 6 tablespoons of butter. PREP: Preheat oven to 400F. Coat 12-cup muffin tin with no-stick spray. 1. Grate the rind from the orange and set aside. Peel the orange and chop the pulp. In a food processor or blender, combine the orange pulp, dates and orange rind; chop coarsely. Add the buttermilk, egg, brown sugar, applesauce and oil; puree. 2. In a large bowl, combine the flour, baking powder and baking soda. Add the orange mixture. Stir until just blended. Do not beat. Pour into muffin tin, filling cups three-fourths full. 3. Bake for 12 to 15 minutes, or until a toothpick inserted in the center of a muffin comes out clean. PER MUFFIN 130 cals, 3g fat, 150 mg sodium 1.4g fiber; 21% cff. >from kitpath@earthlink.net 12/98 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange Poppy Seed Dip Recipe By :Jenny Craig Serving Size : 12 Preparation Time :0:10 Categories : Appetizers Dips Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup vanilla low-fat yogurt 1/4 cup lowfat cream cheese -- softened 1/4 cup orange marmalade -- or chutney 1 teaspoon poppy seeds Orange curls or zest strands -- optional garnish 1. Spoon yogurt onto several layers of heavy-duty paper towels, and spread to 1/2-inch thickness. Cover with additional paper towels; let stand 5 minutes. Scrape yogurt into a medium bowl, using a rubber spatula. 2. Add cream cheese to yogurt. Beat at medium speed of an electric mixer until smooth. Stir in marmalade and poppy seeds. Cover and chill at least 25 minutes. 3. Stir before serving. Garnish with orange curls, if desired. Serve with assorted fresh fruit. Store remaining dip, tightly covered, in the refrigerator up to 5 days. Per Tablespoon: Calories 36; 25%cff, Carbohydrate 6.1g; Protein 1.0g; Fat 1.0g; Fiber 0g; Cholesterol 3mg; Sodium 36mg; Calcium 29mg. Exchange Free. Estimated by SOURCE: The Jenny Craig Cookbook: Cutting Through the Fat (1995) Oxmoor ISBN: 0-8487-1496-2 >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange Strawberry Tofu Smoothie Recipe By :Ellen C. Rakes Serving Size : 1 Preparation Time :0:00 Categories : Beverages Breakfast Eat-Lf Mailing List Low Fat Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 package tofu -- Mori-Nu Lite tofu 1 cup orange juice 1/2 cup frozen strawberries -- to 1 cup Place all ingredients in the blender, and process until smooth. - - - - - - - - - - - - - - - - - - - NOTES : One way to create a nice creamy smoothie without using bananas, is to use tofu. Mori-Nu states: "fluid recipes with a 2-cup yield can accept 1/2 block of drained tofu without noticeably affecting the flavor". * Exported from MasterCook * Oregon Baked Onions Recipe By :Jean Carper, USA Weekend, 12-6-98 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 medium yellow onions -- skin removed 4 Tablespoons balsamic vinegar 1/2 cup white wine -- broth or water 2 teaspoons dried oregano 1/4 teaspoon salt freshly ground black pepper Place onions upright in baking dish sprayed with oil. Mix vinegar, wine and seasonings; pour over onions. Bake, covered, in 425-degree oven until onions are tender, about 45 minutes. Serves 4. Per serving; 72 calories, 2g protein, O.8g fat 16g carbohydrate, 2.7g fiber, l50 mg sodium. Scanned into MasterCook by bobbi744@acd.net ICQ# 12099532 - - - - - - - - - - - - - - - - - - - NOTES : Health PLUS: Onions, which have been linked to lower rates of heart disease and cancer, contain anticoagulant-like chemicals as well as antioxidants. Oregano is a strong antioxidant. Jean Carper writes each week on the medical effects offood. Nest week: High-protein Shrimp Cassoulet. * Exported from MasterCook * Oriental Shrimp Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Oriental Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 1/2 cup Water 3/4 Lb Unpeeled Medium-Size Fresh Shrimp -- Note 1 1 cup Bean Sprouts 8 ounce Sliced water chestnuts -- Drained 1/4 cup Green onions 1/4 cup Chopped celery 1/2 cup Nonfat Mayonnaise -- Or Lowfat Mayonnaise -- Note 2 1 Tbsp Lemon juice 1 Tbsp Soy Sauce, Low Sodium 1/4 Tsp Ground ginger 1 cup Chow mein noodles -- divided Lettuce leaves Note 1: Original recipe used 1 1/2 lb shrimp Note 2: Original recipe used 3/4 C mayonnaise Bring water to a boil; add shrimp, and cook 3 to 5 minutes or until shrimp turn pink. Drain well; rinse with cold water. Chill. Peel, devein, and chop shrimp. Combine shrimp, bean sprouts, water chestnuts, green onions, and celery in a bowl. Combine mayonnaise and next 3 ingredients; stir well. Add mayonnaise mixture to shrimp mixture, tossing gently. Cover and chill. Just before serving, stir in 3/4 cup noodles. Spoon onto individual lettuce-lined plates, and sprinkle with remaining 1/4 cup noodles. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was quite good. It seemed like it took us forever to get the salad on the table...but it was worth it. I would recommend buying the shrimp already cleaned and cooked and this will save a lot of time and energy. Cal 216.1 Total Fat 5g Sat Fat 0.8g Carb 23.3g Fib 2.7g Pro 19.9g Sod 698mg CFF 20.7% * Exported from MasterCook * Orzo With Shrimp And Feta Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup Nonfat Veg Chicken Broth, Low Sod 1/4 cup Dry White Wine 1 Tbsp Freshly Shredded Lemon Peel 1/2 Lb Orzo 1 cup Frozen Petite Peas 1/2 Lb Cooked Shrimp 1/4 cup Lowfat Feta Cheese Bring water for pasta to a boil over high heat. While water heats, combine chicken broth, wine and lemon peel in a 2 - 3 qt pan. Cover and bring to a boil over high heat. Keep warm. Add pasta to water and cook pasta until just tender to bite, about 5 min. Add peas to pasta, cook 1 min, then drain pasta and peas well. Mix pasta and peas with broth mixture, shrimp and all but 2 Tbsp feta. Transfer to a serving bowl or individual plates. Sprinkle with remaining feta. This can be a main dish with the addition of a green salad and bread/rolls or a side dish. This was quite filling and very tasty!! Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oven Baked Crusty Chicken Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- boneless -- skinless chicken breasts 1 1/2 cup self-rising flour 1 tablespoon paprika 1 envelope Lipton tomato cup a soup powder 1 package Good Seasons Italian dressing mix powder reduced fat margarine fat-free buttermilk Preheat oven to 375 degrees F. Spray Pam onto a nonstick baking sheet. Combine all of the dry ingredients in a plastic bag and shake to mix well. Dip each chicken breast into the buttermilk, then place in the bag with the dry ingredients and shake well to thoroughly coat each piece. Place the coated chicken breasts onto the sprayed cooking sheet. Drizzle each with a small amount of the margarine. Bake for 10 minutes on each side. ***To reduce the amount of fat further, you can omit the margarine, and spray each breast with fat-free chicken broth before going into the oven. >From: cdryan@juno.com - - - - - - - - - - - - - - - - - - - NOTES : Here is a favorite recipe. * Exported from MasterCook * Oven Fried Chicken And Tomato Recipe By :Linda Gassenheimer 12/98 Serving Size : 2 Preparation Time :0:15 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound skinless boneless chicken breasts 1/2 cup buttermilk or skim milk Several drops hot pepper sauce 1/4 cup finely ground cornmeal 1 teaspoon dried thyme 1 tablespoon grated Parmesan cheese Salt Freshly ground pepper 2 tomatoes Olive oil cooking spray Low-fat "fried" chicken bakes to crispy comfort food. The chicken bakes in a hot oven. Dipping it in buttermilk keeps the coating light. Hot pepper sauce brings out the full taste of the chicken and allows each person to adjust the degree of heat. 1. Adjust oven rack to highest position. 2. Preheat oven to 425F degrees. 3. Cover a baking sheet with foil and place in oven to warm. 4. Pound chicken flat with the bottom of a saucepan or the palm of your hand to 1/4 inch thick. 5. Place buttermilk and hot pepper sauce in small bowl; add chicken. 6. In another bowl, combine cornmeal, thyme and Parmesan cheese and salt and pepper to taste. Remove chicken from buttermilk; roll in cornmeal mixture to coat. 7. Cut tomatoes in half; season with salt and pepper to taste. 8. Remove baking sheet from oven; coat with olive oil spray. Place chicken and tomatoes on baking sheet; spray them with oil. 9. Bake for 10 minutes or until chicken is done. Yield: 2 servings. Approximate nutrition information per serving: 341 calories; 7g fat (18 percent calories from fat); 113mg cholesterol; 46g protein; 23g carbohydrate; 2.5g fiber; 233mg sodium. Recipe By Linda Gassenheimer. See December 21, 1998 Knight Ridder/Tribune News Service. >MC by kitpath >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Parmesan Mashed Potatoes Recipe By :Marilyn Harris at ccc* Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Theme: Spuds Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds large red skin potatoes or Yukon Gold potatoes Salt -- to taste 1 cup fat-free evaporated milk 4 ounces fresh Parmigano-Reggiano -- grated -- or 1-cup grated Parmesan cheese 1/2 teaspoon freshly ground black pepper Peel the potatoes and cut into pieces. Place in a large saucepan and cover with cold water seasoned with salt to taste. Cover pan and bring to a boil. Uncover and simmer for 20 to 25 minutes, or until the potatoes are fork tender. Drain, reserving the liquid, and return to the hot pot. Heat the milk. On lowest speed of the portable mixer, start mashing the potatoes. When they are broken into small pieces, gradually add the hot milk and whip until smooth. Add the cheese and whip until melted. Add some of the reserved cooking water, as needed, for a fluffy texture. Season with salt to taste and the pepper. Serve warm. PER SERVING: Calories 134.43; Fat total 1.89 g; Protein 5.27 g; Saturated Fat 1.04 g; Carbohydrates 24.15 g; Dietary Fiber 2.29 g; Calories from fat 13%; Calories from carbs 72%. (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 * Parmesan Mashed Potatoes #2 Recipe By :National Cattlemen's Beef Assn 12/98 Serving Size : 6 Preparation Time :0:20 Categories : Eat-Lf Mailing List Low Fat Potatoes Theme: Spuds Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds all-purpose potatoes -- scrubbed, quartered 3 tablespoons water 3 large cloves garlic -- crushed 1/3 cup lowfat 1% milk 3 tablespoons grated Parmesan cheese 3/4 tsp salt In a microwave-safe container, combine potatoes, water and garlic. Cover and microwave on high (100 percent power) 12 to 14 minutes or until potatoes are tender. Mash potatoes until smooth. Add milk, cheese and salt, beating until light and fluffy. (If mixture becomes too thick, add more milk 1 tablespoon at a time.) Makes 6 servings. 86cals, 1g fat (10% cff) Recipe from the National Cattlemen's Beef Assn - 12/98 feature: http://www.canoe.ca/CNEWSLife/981221_meatloaf.html >MC by kitpath >From: Pat Hanneman - - - - - - - - - - - - - - - - - - -