* Exported from MasterCook * Parmesan Toasts Recipe By :Home Arts 1997 Serving Size : 24 Preparation Time :1:00 Categories : Appetizers Breads Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound dense sourdough bread 1 3/4 cups freshly grated Parmesan cheese 1 tablespoon olive oil -- double if preferred 1 tablespoon nonfat chicken broth -- see prep note 1/4 teaspoon dried thyme leaves 1/4 teaspoon crushed red pepper 1 pinch dried rosemary leaves -- crushed 1 pinch salt We've seen these in gourmet shops for $24 a pound! A very dense loaf of bread makes cutting thin slices easier and be sure to use a top-quality grating cheese such as Parmigiano Reggiano for the best flavor. Do-Ahead: up to 2 weeks. PREP TIP: Original recipes uses 2 tablespoons of olive oil. To reduce amount, try spraying or diluting 1 tablespoon olive oil with 1 tablespoon of low-fat vegetable or chicken broth; or juice, or balsamic vinegar and water. Experiment 1. Preheat oven to 300F degrees. With serrated knife, cut off ends from bread; reserve for making crumbs. Cut loaf into slices, each slightly thinner than 1/4 inch thick. Place slices on large cookie sheet. Bake slices until dry and toasted, about 30 minutes, turning slices over halfway through cooking time. Remove cookie sheet from oven. Turn oven control to 400F degrees 2. Meanwhile, in medium bowl, with fork, mix Parmesan and remaining ingredients until combined. 3. Top each bread slice with 2 rounded teaspoons cheese mixture; spread mixture slightly. Bake toasts 3 to 5 minutes, until cheese melts. Cool toasts on cookie sheet on wire rack at least 2 hours or overnight to allow topping to dry out. Store at room temperature in tightly covered container up to 2 weeks. Each toast: with 2 tablespoons oil undiluted, about 90 calories 40% cff, 5 g protein, 9 g carbohydrate, 4 g total fat (2 g saturated), 6 mg cholesterol, 240 mg sodium - estimated by GH. with 1 tbs oil plus 1 tbs broth, 87cals, 3g fat (30%) - est. by MasterCook. Yields: about 24 toasts Work Time: 15 minutes plus cooling Total Time: 50 minutes plus cooling SOURCE 1997 Home Arts Good Housekeeping, "Do ahead gifts from the kitchen" http://homearts.com/ \ >kitpath@earthlink.net 12/98 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta With Garbanzo, Tomato And Carrots Recipe By :Maureen Soar Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Low Fat Pasta Vegan Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium onion -- diced very fine 3 medium carrots -- diced very fine 10 cloves garlic -- (sorry- this household -- *really* likes garlic) 1 teaspoon olive oil water (amount depends on pan shape) 16 ounces diced canned tomatoes -- ( 1 can) undrained 16 ounces canned garbanzo beans -- (1 can) drained and rinsed water (amount depends on pan shape) 2 cups crisp-steamed broccoli 3 cups cooked capellini or angel hair pasta 3 teaspoons very good red wine vinegar -- (1/2 tsp per person) 12 teaspoons shredded asiago cheese -- (2 tsp per person) Saute the onion and carrot in the olive oil until very soft, about 15-20 minutes. Don't let the onion brown and add water as necessary to just barely cover the bottom of the pan. The onions will be nearly transparent and a soft gold color. Add garlic, canned tomato, garbanzo and enough water to just cover the garbanzos. Simmer 10-15 minutes or until the water is nearly evaporated, adding the broccoli at the last minute to heat through. Spoon the pasta onto each plate and then pour the bean/veg mix over. Stir together to distribute. Add the vinegar and toss again. Top with asiago cheese. Serves about 6. If you have left overs, don't add the vinegar and cheese until ready to serve. - - - - - - - - - - - - - - - - - - - NOTES : At one point in my cooking career I would have sneered at all things canned, but it's just too darned convenient . . . . For this recipe, which I cribbed together from 3 different sources, I use Muir Glen organic diced tomatoes with garlic - these are the BEST canned tomatoes I have ever come across, although I don't like their spaghetti sauce. Also key to this recipe is a very good red wine vinegar - I recently bought a vinegar from Modena, Italy at my local grocery store which is excellent. * Exported from MasterCook * Pea, Leek And Broccoli Soup (High-fiber) Recipe By :High Fiber Cookbook By Anne Sheasby Serving Size : 6 Preparation Time :0:45 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 onion -- chopped 2 cups trimmed sliced leeks 8 ounces potatoes, thin skinned -- sliced 3 3/4 cups vegetable broth 1 bay leaf 2 cups broccoli flowerets 1 1/2 cups frozen peas 2 tablespoons chopped fresh parsley -- or more plus leaves -- to garnish salt and black pepper TIP: This soup is cooked and then pureed. If you prefer, cut the vegetables finely and leave the soup chunky. Soup may be prepared in under 30 minutes when vegetables are coarsely chopped in a food processor and pureed with a potato masher. 1. Put onion, leeks, potatoes, stock and bay leaf in a large saucepan and stir together. Cover; bring to a boil and simmer for 10 minutes, stirring. 2. Add broccoli and peas, cover; return to a boil and simmer for another 10 minutes, stirring occasionally. 3. Set aside to cool slightly and remove and discard the bay leaf. Puree in blender or food processor until smooth. 4. Add the parsley, season to taste and process briefly, Return to the saucepan and reheat gently until piping hot. Ladle into soup bowls and garnish with parsley leaves. Serve. [125 cals, 2g fat, 6g fiber]. Crusty dinner rolls make a good accompaniment. * INFO* Recipe from THE HIGH FIBER COOKBOOK, by Anne Sheasby. 1997: Anness Publishing ISBN 1551106035) >email by kitpath@earthlink.net 12/98 >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : This pea soup doesn't seem spicy enough to me - I'd likely add thyme and a sprinkling of orange zest... --- TESTED: 1/2 yellow onion, 2 med leeks with 4-inches of green; 6-oz potato; 1-cup peas; vegetarian bouillon (powder); 4 bay leaves; salt and pepper, chopped fresh parsley and cilantro; 1-tsp dried bouquet garni herbs; water. 1 Tablespoon Balance Margarine. Makes 8 cups. Reheated well. Cleansing. Stores in refrigerator for about 7 days. Wanted to mentioned this soup. Remember this very green soup recipe? Well, it was good. Reheated well. Made croutons with fines herbs - the reheat really hit the spot last night. Definitely a cleansing soup. We weren't exact -- just used recipe as ball park. I did add some herbs and the vegetarian bouillon was Washington's Golden - lots of flavor. Reminded me of a country pea soup I make from the Time-Life series - country french cooking. Gooooood! * Exported from MasterCook * Pear Milk 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 -------- ------------ -------------------------------- 1/2 cup nonfat plain yogurt -- drained for 8 hrs * 1 Bartlett pears -- peeled and diced 2 teaspoons maple syrup 1/4 teaspoon almond extract 1/4 cup skim milk * For a thinner beverage, you don't have to drain the yogurt. Place the pear, almond extract, and maple syrup in a double boiler. Cover and cook for 10 minutes, or until the pear is very tender. (I would think you could cook the mixture in the microwave, too.) Refrigerate until well chilled. Place the milk, the pear mixture, and the drained yogurt in a blender. Process until smooth. >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pepper Mix 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 -------- ------------ -------------------------------- 1 cup ground black pepper 1/3 cup ground white pepper 1 1/2 tablespoons ground cayenne pepper Combine 1 cup ground black pepper, 1/3 cup ground white pepper, 1 1/2 tablespoons ground cayenne pepper. Place in a shaker or other container with a recipe card saying that this mixture is good to shake onto red meats and game or any recipe that calls for black pepper. Gifts From The Pantry - Bergen Record -NJ Http://www.bergen.com/food/lastmin199812231.htm >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pesto 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 bunch fresh basil To make the garlic cream: In a blender, combine all ingredients and blend until smooth. Set aside and keep warm. Stem 1 large bunch of fresh basil and blend the leaves along with the other ingredients in the main recipe. >From: "Jessica R. Shawl" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pine Nut And Anise Cake With Blood Orange Compote Recipe By :Millennium Cookbook by Eric Tucker Serving Size : 10 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups unbleached all-purpose flour 1 teaspoon baking powder 3/4 teaspoon baking soda 1/8 teaspoon sea salt 3/4 cup pure maple syrup 1 cup soy milk 1/2 cup canola oil 2 1/2 ounce silken tofu 1 tablespoon anise extract 1 teaspoon vanilla extract 1/2 teaspoon fresh lemon juice 1/2 cup pine nuts -- toasted 8 blood oranges 1/2 cup unrefined sugar or Sucanat 1 tablespoon arrowroot -- dissolved in 3/4 cup cold water CAKE: Preheat the oven to 350F degrees. Lightly oil an 8" round springform pan. In a large bowl, sift the flour, baking powder and baking soda. Add the salt and stir until well combined. In a blender, combine the maple syrup, soy milk, oil, tofu, anise and vanilla extracts, and lemon juice. Puree until smooth. Pour the wet mixture into the dry mixture, and mix well. Fold in the pine nuts. Pour into the prepared pan and bake for 55-65 minutes, or until the cake is golden brown and a toothpick inserted in the center comes out clean. Let the cake cool completely in the pan on a rack, then remove it from the pan. COMPOTE: Juice 4 of the oranges. Peel the remaining 4 oranges and cut them into segments. In a small saucepan, combine the orange juice and sugar. Bring the mixture to a simmer and stir in the arrowroot mixture. Stir until the sauce becomes translucent. Remove from heat and let cool. Stir in the orange segments. TO SERVE, cut the cake into 10 slices. Heat the orange compote until warm. For each serving, pool orange compote in the center of a plate, place a slice of cake on top of the compote. *INFO* Recipe by Sascha Weiss. Recipe from The Millennium Cookbook by Eric Tucker & John Westerdahl, M.P.H., R.D., C.N.S.; Dessert Recipes (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 * Pineapple Tofu Smoothie Recipe By :Vita Mix pamphlet 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 cup canned pineapple chunks in juice 1/2 package tofu -- or Mori-Nu lite tofu 1/2 cup ice cubes -- to 1 cup water or juice -- as needed Place the ingredients in a blender and process until smooth. >From: Ellen C. - - - - - - - - - - - - - - - - - - - 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 * Plantain Torte Recipe By :Millennium Cookbook, Eric Tucker & John Westerdahl Serving Size : 8 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Low Fat Pies, Crusts & Pastry Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- Plantain Filling: 1 yellow onion -- cut lengthwise into thin crescents 1 tsp minced garlic 1/4 cup dry sherry -- or nonalcoholic red or red wine or vegetable stock 1 Tbsp ground cumin 1 tsp ground coriander 1 tsp dried oregano 1 tsp red pepper flakes 2 ripe plantains or bananas -- sliced 1/2 inch thick 1 cup water 1 tsp sea salt --- -- Cilantro Tofu Filling: 8 ounces firm tofu 1 bunch cilantro -- stemmed and coarsely chopped 1/2 teaspoon sea salt 2 Tbsp champagne vinegar 1 Tbsp light miso 2 Tbsp water as needed -- (2 to 3) 5 oil-free whole wheat tortillas -- 8 inch --- 1 cup Mango Salsa -- * (pg 178) 1/2 cup Romesco Sauce -- * (pg 173) optional * see recipe Makes 1 ten-inch torte: serves 8 To make the plantain filling: in a large saute pan or skillet, saute the onion and garlic in the sherry over medium heat until the onions are soft, about 5 minutes. Add the cumin, coriander, oregano, and pepper flakes, then the plantains, water, and salt. Reduce heat to low and cook until the plantains are soft and the liquid evaporates, about 15 minutes. Remove from heat and let cool to room temperature. In a blender or food processor, puree the plantain filling until smooth. Set aside. To make the cilantro-tofu filling: combine the tofu, cilantro, 1/2 tsp salt, vinegar, and miso in a blender or food processor and blend until the mixture is the texture of blended cream cheese. Add water as needed to thin. Set aside. Preheat oven to 400. Spread half the plantain filling evenly over one tortilla and place it on a parchment-lined 8-inch baking sheet. Spread half the cilatnro-tofu filling evenly over a second tortilla and place it on top of the first tortilla. Repeat the procedure, until there is one more layer each of plantain and cilantro-tofu filling. Top with remaining tortilla. Slice the torte into 8 pieces. Bake for 15 minutes or until edges are golden. Serve warm with 2 tbsps of Mango Salsa and 1 tbsp of Romesco Sauce, if using. Per serving: 158 Calories (11% from fat), 5 g Protein, 30 g Carbo, 2g Fat, 0mg Cholesterol, 786 mg Sodium, 3g Fiber >From: "Jessica R. Shawl" - - - - - - - - - - - - - - - - - - - NOTES : Here is a recipe that I had in their restaurant that was incredible, it's an appetizer and I would say one of the more fancy recipes in the book. "This torte and our Smoked Portobello Mushrooms are our signature appetizers. The plantain torte has been a hit from day one. The origins date back to the Milly's crew of Steve Mclaine and Tiffany Puffert, though it has gone through various permutations through the years. We serve it with either a mango or papaya-enhanced tomato salsa, and our version of Romescu sauce. For a completely oil-free version, use oil-free whole-wheat tortillas from your local natural foods store." * Exported from MasterCook * Polka Dot Pudding In A Mug Recipe By :Cooking Live Show #CL9192 Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Holidays & Gifts Low Fat Theme: Gifts Or Snacks Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon cornstarch 2 tablespoons cocoa powder 1 1/2 tablespoons sugar -- or artificial sweetener equivalent to 3/4 cup milk 1/2 teaspoon vanilla extract 2 tablespoons white chocolate chips In a large mug (at least 12 ozs.) dissolve the cornstarch, cocoa, and sugar in the milk. Microwave on HIGH for 90 seconds, or until mixture boils. Stir in the vanilla extract and white chocolate chips. Chill in the refrigerator at least 1 hour. Yield: 1 serving sara's note: substitute the appropriate among of nonfat dry milk powder for the milk here so that the receiver only has to add water. busted 10/98 SH posted to Holiday Exchange list >From: Angie Phillips - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pork Roast With Wild Mushroom Ragout Recipe By :Marge Perry, New Jersey (Bergen Record, 1998) Serving Size : 5 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 1/2 ounces fresh shiitake mushrooms OR 8-medium mushrooms 1 pound portobello mushrooms 3/4 ounce mixed dried wild mushrooms or 1-cup -- such as porcini and shiitake 2 1/2 ounces sun-dried tomatoes or 1-cup 1 cup thinly sliced onion 1 cup canned crushed tomato -- divided use 2 tablespoons fresh thyme leaves 1 3/4 pounds boneless pork loin rib roast -- trimmed all visible fat 1/2 teaspoon salt 1/4 teaspoon pepper TWO-FOR-ONE: Slice the roast diagonally into thick pieces for the first night and serve with rice or potatoes. For the second meal, cut the meat into 3/4-inch pieces and reheat with the mushrooms and more crushed tomato. Toss with cooked pasta, and you've got a delicious, no-fuss pasta dinner. 1. Remove stems from fresh mushrooms. Quarter the shiitakes. Quarter the portobello and cut into 1/4-inch-thick slices. Dry mushrooms: shake clean in a strainer/sieve. 2. Combine fresh and dried mushrooms, sun-dried tomatoes, onion, 1/2 cup crushed canned tomatoes, and fresh thyme in the bowl of the slow cooker and toss. 3. Sprinkle the entire surface of the meat with salt and pepper; place on top of the vegetables. Pour the remaining 1/2 cup crushed tomatoes over meat and cook on low for 8 hours. 4. Remove pork from pot; allow to stand 5 to 10 minutes before cutting into 1/2-inch slices. 5. Serve mushroom ragout remaining in slow cooker with sliced pork. Servings: 5. Per serving: 443 calories, 8.9 grams dietary fiber, 13.5 grams fat (27% cff), 4.4 grams saturated fat, 99 milligrams cholesterol, 600 milligrams sodium. Recipe by Marge Perry for the Bergen Record, Hackensack, N.J http://www.bergen.com/food/marge1209199812095.htm Dec 9, 1998 >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato And Celery Root Gratin Recipe By :Bistro by Patricia Wells (1989) Serving Size : 6 Preparation Time :3:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Theme: Spuds Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- --VEGETABLES-- 4 baking potatoes -- such as russets -- peeled Salt 1 celery root -- 8-oz, approximately 2 tablespoons fresh lemon juice --SAUCE-- 2 tablespoons peanut oil 2 cups chopped tomatoes -- peeled and cored 1 garlic clove -- minced freshly ground black pepper 3/4 cup evaporated skim milk or cream --GRATIN-- butter or spray salt and pepper 3 ounces lowfat Swiss cheese or about 1-cup grated Gruyere Allow time to cook and cool the potatoes. 1. POTATOES: Place the potatoes in a single layer in a saucepan. Cover with water, add salt to taste, and bring to a boil over high heat. Cook until nearly cooked through but still firm in the center, about 15 minutes. Drain. When cool, cut into thin slices; set aside. 2. Meanwhile, peel the CELERY ROOT; cut into thin rounds. Bring a large pot of water to a rolling boil. Add the lemon juice and celery root and cook until tender, about 10 minutes. Drain, reserving 1/4 cup of the cooking liquid for the gratin. 3. SAUCE: In a large skillet, heat the oil over medium-high heat until hot but not smoking. Add the tomatoes and garlic; season with salt and pepper. Simmer for 5 minutes. Add the creme the reserved celery root cooking water. Stir to blend. Remove from the heat. 4. PREHEAT the oven to 400F degrees. 5. GRATIN: Butter a large gratin dish. Layer the sliced potatoes in the dish. Sprinkle with half the cheese. Arrange the celery root in a layer. Season with salt and pepper. Spoon the tomato sauce over all. Sprinkle on the remaining cheese. Bake, uncovered, until golden brown, about 40 minutes. Serve immediately. PREP: 2 hours. Cook: 1 hour. Yield: 6 servings. 166 cals, 6g fat (30% cff) POTATO GRATINS ARE NEW. Originally, gratins were made with herbs, with Swiss chard, or with cardoons, the thistly vegetable from Lyons and Provence. It was only in the 18th century that gratins were made with potatoes. CELERI RAVE (CELERIAC, CELERY ROOT) is generally grated and served in a slaw-like salad called celeri remoulade. This combination of celery and potato is innovative. -- Recipe from BISTRO COOKING by Patricia Wells (1989 Workman). MC by Kitpath@earthlink.net 12/98 TIP - If you do not want to use evaporated milk, substitute pureed celery root thinned with skim milk. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato, Chestnut And Celery Root Puree Recipe By :Gourmet Magazine 1992 Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Theme: Spuds Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup finely chopped onion 1 tablespoon unsalted butter or mild olive oil 2 cups chopped celery root 2 russet potatoes -- peeled and cut into 1/2-inch pieces 1/2 cup roasted and peeled chestnuts -- chopped 2 cups vegetable broth 2 cups water -- or more --OPTIONAL ADDITIONS-- salt and pepper butter celery seed or salt celery leaves EPICURIOUS: Can be prepared in 45 minutes or less. 1. In a large saucepan cook the onion in butter or oil over moderately low heat, stirring, until it is softened. 2. Add the celery root, the potatoes, peeled and cut into 1-inch pieces, the chestnuts, the broth, and enough water to just cover the mixture, and simmer, covered, for 15 to 20 minutes, or until the vegetables are very tender. 3. SERVE HOT: Puree the mixture, adding water. Thin to desired consistency. Season, adding 1 to 2 tablespoons unsalted butter if desired. Reheat if needed. Serve at once with choice of celery garnishes. MAKE AHEAD - one day in advance, kept covered and chilled, and reheated. Makes 2 main or 4 side servings. half: 460cals; 11g fat (22%cff) - Gourmet November 1992. TESTED 12/98. The starchy potatoes grayed the soup. We added cream of tartar to stabilize it. Great flavor and texture. Serve with a nutty whole grain bread. >MC by kitpath PREP TIP: Trim, peel, and 1/4-inch chop a celery root. Measure what you need for the soup. Blanch or fully cook the extra celery root in lightly salted water with a strip of lemon peel (optional). Allow to cool and freeze. (1) Freeze cubes in a single layer; re-package in a bag. (2) Puree the celery root and season with salt and white pepper. Package: in 1/2 cup containers; or transfer to a freezer bag, freeze flat. Break off what you need to season gravies, soups, sauces, mashed potatoes, breads and/or biscuits. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pumpkin Cheesecake With Gingersnap Crust, Light Recipe By :Marilyn Harris at ccc* Serving Size : 24 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Crust: 1 1/2 cups gingersnap crumbs 2 tablespoons sugar 6 tablespoons reduced fat olive oil margarine -- melted vegetable cooking spray Filling: 16 ounces lowfat cream cheese -- softened 2/3 cup dark brown sugar 2/3 cup granulated sugar 2 large eggs 3 egg whites 1 cup canned plain pumpkin puree 1/4 teaspoon salt 2 tablespoons flour 1/2 teaspoon ground dry ginger 1/2 teaspoon ground cinnamon 1/4 teaspoon allspice Topping: 2 cups lowfat sour cream 1 teaspoon pure vanilla extract 6 tablespoons granulated sugar CRUST: Stir together all ingredients. Spray a 9" pie pan with Crisco spray Press the mixture onto the sides and bottom of the pan. Bake in a preheated 350F. oven for 10 minutes. Cool on a rack. FILLING: Cube the cheese and whip in the food processor or electric mixer. Beat in the sugars. Add the eggs and egg whites and best until mixture is smooth and fluffy. Mix in the pumpkin, salt, flour and spices. Pour filling into cooked crust. Return to a 350F. oven and bake for about 30 minutes or until puffed and set. TOPPING: Mix together the ingredients. Set aside. TO SERVE: Remove cake from oven and spread over the topping. Return to oven and bake 5 minutes longer. Cool on a rack. Chill. Cut into 24 medium squares or 36 small squares and serve chilled. PER SERVING: Calories 202.64; Fat total 5.02 g; Protein 6.13 g; Saturated Fat 0.88 g; Carbohydrates 33.53 g; Dietary Fiber 0.72 g; Calories from fat 22%; Calories from carbs 66%. (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 * Raisin Bran Banana Shake Recipe By :Wellness Shakes and Juice Bar Drinks, Time Life Books Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup nonfat plain yogurt 1 medium banana -- frozen 1/4 cup raisins 1/4 cup golden delicious apples -- coarsely chopped 1 tablespoon wheat bran Combine all the ingredients in a food processor or blender and process until blended. >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Raspberry Frozen Yogurt, Sugar-free Recipe By :Ice Cream Shoppe by Maverick Indus. Owner's Manual Serving Size : 8 Preparation Time :0:00 Categories : Desserts Diabetic Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup water 1 teaspoon unflavored gelatin 1 cup frozen unsweetened raspberries -- or fresh 12 packages Equal(r) sweetener -- or other brand -- (1 gram) 1 cup plain low-fat yogurt -- stirred* 1 egg white 1/3 cup cold water 1/3 cup nonfat dry milk In a small saucepan or Microwave cup, combine 1/4 cup water with gelatin; let stand 1 minute. Cook and stir over Low heat until gelatin dissolves; set aside. In blender or food processor fitted with metal blade (I used hand held blender) puree berries. Strain; discard seeds. Combine pureed berries with Equal and dissolve gelatin. Stir in in yogurt. In a small bowl, combine egg white with 1/3 cup water and dry milk; beat until stiff but not dry. Fold into raspberry mixture. Freeze in ice cream maker according to directions. (In my ice cream mixer, pour into frozen bowl, mix for 20-25 minutes, leave in bowl longer to freeze more or put in freeze container and freeze until needed.) Makes 1 quart. MC formatting by bobbi744@acd.net ICQ# 12099532 - - - - - - - - - - - - - - - - - - - NOTES : This is delicious with a wonderful fresh raspberry flavor. So creamy, it is hard to believe it has no fat or sugar. I received a wonderful Christmas gift of an all electric ice cream maker and tried it out today with the recipe below. It was really wonderful, hard to believe it was lowfat-no sugar. If you have a larger machine than mine, I am sure the ingredients could be doubled. My husband usually doesn't care much for fruit flavored frozen dessert, but he liked this one. * Exported from MasterCook * Raspberry Tea Mix Recipe By :Http://www.bergen.com/food/lastmin199812231.htm 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 -------- ------------ -------------------------------- 6 tablespoons instant tea 2 envelopes raspberry soft drink mix -- (5 oz each) Combine 6 tablespoons instant tea powder with 2 (5-ounce) envelopes raspberry sugar-sweetened soft drink mix. Put in a jar or other container. Use 3 teaspoons mix per 3/4 cup of hot or cold water for a cup or a glass. Gifts From The Pantry - Bergen Record -NJ Http://www.bergen.com/food/lastmin199812231.htm >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Carrots And Potatoes Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Theme: Spuds Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Lb Yellow Fin Potatoes 2 Lb Carrots 1 medium Carrot 2 Tbsp Extra Virgin Olive Oil 3 Tbsp Red Wine Vinegar Salt And Pepper -- To Taste These may be roasted ahead of time and served barely warm or at room temp. Preheat the oven to 400F. Mix together the potatoes, carrots, oil, vinegar, salt and pepper. Place in a roasting pan, cover with foil. Roast for 35 min Remove the foil and roast another 10 min. Serves 6 This has a nice taste as a result of the red wine vinegar. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 188.4 Total Fat 4.9g Sat Fat 0.7g Carb 34.5g Fib 5.9g Pro 3.7g Sod 54mg CFF 22.2% * Exported from MasterCook * Roasted Pepper Cream Recipe By :Millennium Cookbook, Eric Tucker & John Westerdahl Serving Size : 6 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 --- 2 roasted red peppers -- or 3 2 teaspoons oregano -- or cilantro 2 teaspoons cumin seed -- or fennel To make the garlic cream: In a blender, combine all ingredients and blend until smooth. Set aside and keep warm. 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. >From: "Jessica R. Shawl" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Vegetable Savory Bread Dressing Recipe By :Marilyn Harris at ccc* Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Stuffing Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 cups lightly toasted cubed French bread 3 cups Light and Easy Stock plus 1/2-cup stock -- if needed 2 large red Spanish onions 3 large leeks 4 large shallots 3 cloves garlic 5 ribs celery 2 tablespoons extra-virgin olive oil 1 cup chopped Italian parsley 2 large eggs 3 egg whites Salt and pepper -- to taste 2 teaspoons poultry seasoning PANTRY: Light and Easy Stock starts with canned broth and gets a flavor boost from vegetables and herbs and optional wine. See separate recipe. Place the bread cubes in a large mixing bowl and pour over the stock to moisten. It should be thoroughly moistened, but not soggy. Peel the onions and cut in half lengthwise. Slice, crosswise, into 1/2" slices. Trim the tough tops and root ends from the leeks. Slice, lengthwise, 3/4ths of the way through. Wash thoroughly, holding the layers apart to remove all of the grit. Slice, crosswise, into 1/2" slices Peel the garlic and lightly crush the cloves, Slice the celery into 1/2" slices. Place all of the vegetables in a single layer on heavy baking sheets. Toss with the olive oil. (There should be just enough to coat.) Place in a preheated 450F. oven for 12 to 15 minutes. Stir twice so the vegetables on the edge won't get too brown. Remove and cool. Place on a cutting board and chop into a fine dice. Add to the bread mixture. Add the parsley. Beat together the eggs and the whites. Toss into the mixture with the seasonings. (To correct the seasonings, cook a small amount in the microwave and taste.) Spray 1 or 2 shallow baking dishes with non-stick vegetable spray. Bake in a preheated 375F. oven until hot through and lightly browned. 45 minutes to 1 hour. Makes 12 to 16 servings. PER SERVING: Calories 180.28; Fat total 5.08 g; Protein 6.57 g; Saturated Fat 1.02 g; Carbohydrates 26.65 g; Dietary Fiber 2.95 g; Calories from fat 26%; Calories from carbs 60 %. (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 * Rolled Sugar Cookies Recipe By :ADA Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup diet margarine 1/2 cup sugar 1 teaspoon vanilla 1 egg 2 cups flour 2 teaspoons baking powder (Makes 72) Cream together margarine, sugar, vanilla, and egg until light and fluffy. Add the flour and baking powder. Blend until well mixed. Chill for 2 hours or overnight. Roll out on floured surface to 1/8 inch thick. Cut with cookie cutter. Place on ungreased baking sheet. Bake in 375 degree oven until lightly browned, about 10 minutes. Cool before storing. 2 cookies=1/2 bread + 1/2 fat >From: Angie Phillips - - - - - - - - - - - - - - - - - - - NOTES : Here's a cookie recipe that you can use to make Diabetic Christmas Cut Out Cookies. I was told that you can use cream cheese and whip it, color it, add flavoring (I like almond) and sweetener and it is *very* good! I plan on making these myself for the holidays. You can freeze them like any other cookie dough or freeze them already baked..... * Exported from MasterCook * Romesco Sauce 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 -------- ------------ -------------------------------- 1/2 cup slivered almonds -- toasted 1 clove garlic -- minced 2 tablespoons Millennium Braised Garlic -- * optional 1 red bell pepper or pimiento -- roasted and peeled 2 Tbsp champagne vinegar or other light vinegar 1/2 tsp ground cumin 1/2 tsp ground caraway seed 2 tsp sea salt 1 cup water Makes 1 1/2 cups * see recipe In a blender, puree all the ingredients together until thoroughly smooth. Store in an airtight container in the refrigerator for 1 week. Nutritional Information per Tbsp: 21 Calories (68% from fat), 0.6 g Protein, 1 g Carbo, 1.6 g Fat, 0mg Cholesterol, 210 mg Sodium, 0.4g Fiber. >From: "Jessica R. Shawl" - - - - - - - - - - - - - - - - - - - NOTES : "Our version of this Spanish sauce can be used as a dipping sauce, a flavorful complement to our savory tortes, and as a dressing for pasta, grain, or bean salad". Jessica's NOTE: this is obviously high in fat. I included it so you would have the full idea of the recipe, but this part is optional, and if used you don't need to use a lot. * Exported from MasterCook * Rosemary Split Pea Soup Recipe By :TOH, Oct/Nov 1993 Serving Size : 5 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Stalks Celery -- Finely Chopped 1 cup Finely Chopped Onion 1 Clove Garlic -- Minced 1 Tbsp Fresh Rosemary -- Note 1 1 Tbsp Olive Oil -- Note 2 6 cup Nonfat Veg Chicken Broth, Low Sod 1 1/4 cup Split Peas -- Rinsed Salt -- Optional Meatballs: 1/2 Lb Ground Turkey -- Or Ground Pork 1 1/2 Tsp Fresh Rosemary -- Note 3 1/4 Tsp Pepper Note 1: mince fresh rosemary OR 1 tsp dried rosemary Note 2: Original recipe used butter or margarine Note 3: minced OR 1/2 tsp dried rosemary In a large kettle or Dutch oven, saute celery, onion, garlic and rosemary in margarine until tender. Add broth, split peas and salt if desired; bring to a boil. Reduce heat; cover and simmer for 1 1/2 hrs or until split peas are soft. Remove from the heat and allow to cool. For meatballs, combine turkey, rosemary and pepper. Shape into 1/2" balls. In a skillet, brown meatballs until no pink remains, about 5 - 10 min. Ladle half of the cooled soup into a blender or food processor; puree. Return soup to the kettle along with the meatballs and heat through (we cooked the soup and about the last half hour we made the meatballs, cooked them in the skillet and then added them into the soup for the last few minutes of soup cooking time. They turned out very nicely this way.) Yield: 5 servings Diabetic Exchange Per Serving: 2 lean meat, 2 starch, 1 vegetable, 1/2 fat What a fantastic recipe!! We didn't puree it and if we make it again we won't next time either. I would definitely increase the split peas to 2 - 2 1/2 C because we like really thick pea soup. This was good but it was thinner then we would normally prefer. The flavor was incredible!! Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Tonite's dinner was wonderful ... hope you enjoy it too if you try it ... and I sure don't hesitate recommending it to you to try!! Cal 288.6 Total Fat 7.1g Sat Fat 1.5g Carb 34.2g Fib 14.1g Pro 42.2g Sod 406mg CFF 17.4% * Exported from MasterCook * Rum Raisin Popcorn Recipe By :Wabash Valley Farms Serving Size : 14 Preparation Time :0:00 Categories : Eat-Lf Mailing List Holidays & Gifts Low Fat Snacks Theme: Gifts Or Snacks Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup firmly packed light brown sugar 1/2 cup light corn syrup 3 tablespoons butter 2 teaspoons rum extract 12 cups popped corn 2 cups raisins In a heavy saucepan, combine brown sugar, corn syrup, and butter. Place over medium-high heat. Cook, stirring often until sugar dissolves. Continue to boil gently, without stirring, until a candy thermometer reaches 280 F (syrup separates into hard, but not brittle, threads when dropped into very cold water). Remove from heat and stir in rum extract. Pour over popcorn and raisins. Spread out evenly on a lightly buttered cookie sheet. Cool and break into small pieces. Makes about 14 cups >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Russian Tea, Sugar Free Recipe By :A Taste of Home Dec./ Jan. 1999 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 -------- ------------ -------------------------------- 4 teaspoons sugar free orange drink mix 3 1/2 teaspoons sugar free lemonade mix -- Artificial sweetener to equal 16 Tbsp. sugar 1 teaspoon cinnamon 1/2 teaspoon ground cloves Combine all ingredients; mix well. Store in an airtight container. To prepare one serving, add 1/4 teaspoon of mix to 3/4 cup hot water; Stir well. Yield 1/4 cup mix. Nutritional Alalysis: One 3/4 cup serving equals 2 calories, trace sodium, 0 cholesterol, trace carbohydrates. trace protein, trace fat. Diabetic Exchange; Free >From: Angie Phillips - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sand Art Brownies Recipe By :Becky Low, Utah State University Extension Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Holidays & Gifts Low Fat Theme: Gifts Or Snacks Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 teaspoon salt 1/2 cup flour -- plus 1/8 cup flour 1/3 cup cocoa 1/2 cup flour 2/3 cup brown sugar 2/3 cup sugar 1/2 cup semisweet chocolate chips 1/2 cup vanilla flavored baking chips 1/2 cup Walnuts or enough to fill quart-jar Place ingredients in the order listed in a quart-sized jar. Tamp ingredients down. Attach the following directions to the jar: Combine contents of this jar with 1 teaspoon vanilla extract, 1/2 cup vegetable oil, and 3 eggs. Spread into greased 9x9" pan and bake at 350 degrees for 30-40 minutes or until done. SOURCE: http://www.ksl.com/TV/recipes/files/1207sand.htm >Sand Art Brownies and Other Food Gifts >Becky Low, Utah State University Extension >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Savory Baked Sweet Potatoes Recipe By :Donna Deane, LA Times Serving Size : 4 Preparation Time :1:10 Categories : Eat-Lf Mailing List Low Fat Sweet Potatoes & Yams Theme: Spuds Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds sweet potatoes or one 12-oz potato per serving 12 sprigs fresh rosemary fresh garlic -- thinly sliced nonstick cooking spray kosher salt -- to taste cracked black pepper -- to taste Savory baked sweet potatoes are a welcome low-fat change from sweet potatoes baked the usual way in a buttery brown sugar glaze. These sweet potatoes are fragrant with garlic and rosemary. 1. Clean sweet potatoes under running water and pat dry. Make deep crosswise cuts about every inch, 2 to 3 cuts per potato, cut almost but not quite through, leaving potatoes intact. Insert several sprigs rosemary and a few slices garlic deep into cuts. 2. Place on baking sheet and spray potatoes with cooking spray. Sprinkle with kosher salt and pepper. Bake at 375 degrees just until potatoes are tender and lightly browned, about 1 hour. SERVES 4 at 319 calories each. [319 calories; 98 mg sodium; 0 cholesterol; 0 fat; 75 grams carbohydrates; 4 grams protein; 2.71 grams fiber 0% CFF] estimated by LA times. Credits: Donna Deane, Food Editor, LA Times. Recipe published 12/12/96 as a holiday side dish. [Formatted to MasterCook on 12/13/96 by Terri Law] Times Notes: Select sweet potatoes that are about the same size. They should be the sweet, moist dark-skinned type with orange flesh, not the pale or yellow variety. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Scalloped Herbed Potatoes With Celery Root Recipe By :Low Fat, Low Cost Cookbook (1997) Serving Size : 4 Preparation Time :2:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Potatoes Theme: Spuds Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetable oil spray 1 teaspoon chopped fresh thyme 1 teaspoon chopped fresh rosemary 1/2 teaspoon salt 1/8 teaspoon ground nutmeg 1 1/4 pounds red potatoes -- thinly sliced 1/2 cup minced onions --WHITE SAUCE-- 2 teaspoons butter or margarine preferably reduced calorie or mild olive oil 1 tablespoon all-purpose flour 2 Cups 1% low-fat milk --LATER ADDITIONS-- 2 tablespoons grated Parmesan cheese 2 tablespoons shredded lowfat cheddar cheese -- preferably extra sharp cheddar 1. Preheat the oven to 400F degrees. Coat a 9" round no-stick cake pan with no-stick spray. In a small bowl, combine the thyme, rosemary, salt, and nutmeg. 2. Layer the potatoes and onions in the pan, sprinkling each lay with the herb mixture. 3. In a saucepan over medium heat, melt the butter or margarine (or heat oil). Add the flour; cook and stir for 2 minutes (the mixture will be dry). Gradually add the milk, increase the heat to medium-high. Cook, whisking constantly, for 3 to 5 minutes, or until the sauce thickens slightly. Pour the sauce over the potatoes. 4. Bake for 40 to 45 minutes, or until the potatoes are very tender. 5. Sprinkle the Parmesan and Cheddar over the potatoes; bake 10 to 12 minutes more, or until golden brown. Cut into wedges and garnish with the rosemary sprigs. MAKES 4 SERVINGS: 212 cals; 4g fat; 443 mg sodium; 0.4g fiber. Low cost. Serve as a small meal with a salad; or serve with roasted meat and a vegetable. SOURCE: Prevention's Low Fat, Low Cost Cookbook by Sharon Sanders (Ed.) Prevention Magazine (1997: Rodale). MC by kitpath 12/98 >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Scalloped Potatoes #3 Recipe By :Natalie Frankel Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Potatoes Theme: Spuds Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 medium potatoes 1 small onion 1 cup evaporated skim milk 1/8 tsp salt 1/8 tsp pepper paprika Preheat oven to 400 degrees F. Scrub potatoes and slice 1/8" thin. Chop onion. Heat milk to very warm. Spray 8" X 8" pan or equivalent size casserole dish with vegetable spray, making sure to get all up the sides. Layer: 1st layer potatoes sprinkled with salt and pepper, 2nd layer onions, 3rd layer potatoes sprinkled with salt and pepper. If you have enough potato, divide onion and make another layer of onions, then a third layer of potatoes. Pour milk over top. It should just come to or barely cover the top layer. Sprinkle with paprika. Bake covered for 20 minutes, then uncover and bake until potatoes are tender and the top is browned, approximately 25 minutes more. The milk will thicken slightly from the starch in the potatoes. Serve hot. Note: The ingredient amounts are approximate depending on the size of the potatoes. Use more or less milk as needed. Makes 6 servings Per serving: Calories 82.4 Fat .2g (1.7CFF) Potassium 474mg Protein 4.6g Carbo 16g Sodium 233mg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Scalloped Potatoes #4 Recipe By :"nar" Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Potatoes Theme: Spuds Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 lb Potatoes -- boiling 1/2 Clove Garlic 1 tablespoon Butter 1 teaspoon Salt -- or to taste 1/8 teaspoon Pepper -- or to taste 3 ounce Cheese -- Swiss, reduced fat 1 1/3 cups nonfat half & half Cooking Spray -- butter-flavor Peel potatoes and slice 1/8" thick. Put in cold water. Shred cheese. Spray baking dish (about 10" diameter and 2 " deep) with butter-flavored cooking spray and rub with garlic. Drain potatoes and dry them. Spread 1/2 in baking dish. Sprinkle with 1/2 salt and pepper, and 1/2 cheese. Repeat layers. Dot with butter. Pour boiling half&half over all and bake at 425 for 20-30 minutes till the milk is absorbed and the potatoes are brown. *I used a 50% reduced fat Jarlsbad swiss cheese that has a lot of flavor. The fat-free half&half is not available everywhere but is very good if you can find it. Nutritional info per serving: 194 calories/3.7 grams fat - - - - - - - - - - - - - - - - - - - NOTES : I love scalloped potatoes too. If you can find fat-free half and half in your area, these will fool your worst low-fat hating friends. Not something I have all the time but one of my holiday indulgences. * Exported from MasterCook * Scalloped Potatoes, Variations Recipe By :"Ellen C." Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Potatoes Theme: Spuds Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** For a variation, use either soy milk or regular skim milk. Since these aren't as thick as the evaporated version, I sprinkle a little flour on top of each layer of potatoes. It thickens nicely, and there will be no taste of flour when the casserole is finished. If you like garlic, add some minced garlic to each layer when you add the onions. Sometimes I am *very* generous with the garlic. Yum - and I'm not always a garlic lover. A layer of sliced carrots between each potato and onion layer is also very good. The carrots add both color and sweetness. My husband is not a fan of cooked carrots, but he likes them in scalloped potatoes. Do slice the carrots a little thicker than the potatoes so they don't overcook. Serve the casserole with your favorite hot sauce. The Buffalo Chipotle sauce is particularly good with scalloped potatoes. Hmmm, I'll bet adding a little chopped or pureed chipotles to each layer would be tasty. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sliced Oranges In Cinnamon Syrup Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Sugar 1/2 cup Water 1/8 Tsp Ground Cinnamon 4 Navel Oranges (Abt 2 Lbs) In a small, heavy-bottomed saucepan, bring sugar, water and cinnamon to a boil over high heat. Boil until the sugar is dissolved and the mixture is clear. Continue cooking until slightly thickened, about 3 min more. Set aside to cool. Peel rind and pith from oranges and slice. About 30 min before serving, arrange the slices on individual plates and pour the syrup over them. Chill until ready to serve. Work Time: 10 min Total Time: 45 min This was very good. It was not nearly as sweet as I thought it would be. Very quick and easy to prepare. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 140.7 Total Fat 0.1g Sat Fat 0g Carb 36.1g Fib 0g Pro 1g Sod 2mg CFF 0.5% * Exported from MasterCook * Sloppy Turkey Spuds (Stuffed Baked Potatoes) Recipe By :The Potato Board Serving Size : 4 Preparation Time :0:30 Categories : Eat-Lf Mailing List Low Fat Potatoes Theme: Spuds Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 40 ounces baking potatoes, one per serving 12 ounces ground turkey breast 1 medium onion -- chopped 1 medium green bell pepper -- chopped 1 cup sliced mushrooms 12 ounces vegetarian spaghetti sauce or jar of marinara sauce Salt and pepper -- to taste 1/4 cup chopped parsley 1/4 cup grated Parmesan cheese Pierce potatoes with tines of fork; microwave on HIGH 20 to 22 minutes until potatoes are fork-tender. Meanwhile, in large nonstick skillet over medium heat saute turkey until no longer pink, about 6 minutes. Add onion, bell pepper and mushrooms; saute, stirring, 3 minutes. Stir in marinara sauce; bring to boil, reduce heat, cover and simmer 10 minutes. Season with salt and pepper; stir in parsley. Place potatoes on 4 plates; split and fluff. Top potatoes with turkey mixture and cheese, dividing equally. EACH: 394, 7g fat (16% cff) Menu -- Coleslaw, Fruit Cocktail >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Smoothie Or Fruit Slushy Recipe By :KSBAUM@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- fruit juice strawberries banana -- or other fruit One of my favorite lowfat/lowcal things is a "smoothie" made with fruit juice (usually apple) and frozen fruit of some kind (strawberries are good). Put both into a deep, narrow bowl and use a hand blender to wiz until it's the consistency you like. This makes a very refreshing dessert if you leave it slushy, or you can blend it further and make it more liquid and drinkable. You can add a banana if you want to. It's easy to keep frozen berries and apple juice on hand, and you can vary this according to what else you've got in the refrigerator. (I'm sure you could do this with a blender or food processor too.) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Southwest Potato Topping #2 Recipe By :Idaho Potatoes Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Sauces & Gravies Theme: Spuds Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup 1% Milk -- nonfat 1 cup plain Yogurt -- nonfat 2 tablespoons lowfat Mayonnaise -- reduced calorie 4 tablespoons lowfat cheddar cheese -- grated 2 teaspoons prepared Mustard -- coarse grain red pepper flakes -- to taste --- 4 whole potatoes In a medium bowl, combine all ingredients. Mix with pulp of baked potatoes, and refill shells. Return to oven and heat for 2 to 3 minutes, or till hot. 87 Cals, 5g fat (58% cff) >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sparkling Cranberry Blush Recipe By :Cooking Light, April 1995, page 81 Serving Size : 32 Preparation Time :0:05 Categories : Beverages Eat-Lf Mailing List Holidays & Gifts Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups cold water 96 ounces cranberry juice cocktail -- (2 bottles) chilled 12 ounces thawed lemonade concentrate -- (2 cans) undiluted 1500 milliliters brut champagne -- (2 bottles) chilled Combine the first 3 ingredients in a punch bowl, and stir well. Add chilled champagne, and stir gently. Yield: 6 quarts (serving size: 3/4 cup). >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve immediately. * Exported from MasterCook * Spiced Kabocha Squash Recipe By :Ben Davis at Gibson Restaurant in San Mateo, CA Serving Size : 24 Preparation Time :0:40 Categories : Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds kabocha squash 4 cups seasoned rice vinegar 1 cup mirin or dry sherry 8 slices fresh ginger -- each about the size of a quarter 8 star anise -- whole CHEF Ben Davis serves spiced kabocha squash with a venison salad. But the thin slices of kabocha, pickled in a sweet, mellow vinegar mixture, also go well with hot cook meats, from beef to turkey. The squash is ready to eat as soon as it cools. Chop with cilantro and red bell pepper or ripe tomato and serve as a relish on Cuban black bean soup. Featured in Food Guide, SUNSET Nov 1997. 1. Cut squash in half; scoop out seeds. 2. With a vegetable peeler, pare green skin from squash; discard. Using a slicer or knife, cut squash into 1/8-inch thick crescent-shaped slices (makes about 6 cups); rinse slices. 3. In a 4- to 5- quart nonreactive pan, combine vinegar, mirin, ginger, and anise. Bring to boiling over high heat, then reduce heat and simmer 5 minutes. Add squash and return to boiling over high heat. 4. Transfer spiced mixture to a jar. Let cool before serving. Or let cool slightly, cover and store in the refrigerator for up to 4 weeks. MAKES 6 cups, drained. PER 1/4-CUP drained serving, 18cal., 5% CFF; 0.4g protein, 0.1g fat; 4g carbo (0.5g fiber); 100mg sodium. FOR GIFTS: Pack the spiced squash with it's liquid in small, clean, canning jars (clamp lid with rubber ring). Tie ribbon around the top rim and place a sprig or two of dried wheat or holly through the ribbon's knot. Caution: Although this is acidic and will store well, it should not be shipped because it's shelf-life depends upon constant refrigeration. >kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spiced Tea Mix Recipe By :All New Cookbook For Diabetics And Their Families Serving Size : 72 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Holidays & Gifts Homemade Mixes Low Fat Theme: Gifts Or Snacks Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup + 2 tb orange flavored -- drink mix -- sugar-free 1/4 cup Lemonade flavored-drink mix -- sugar-free 3/4 cup Iced tea mix -- sugar free 1 teaspoon Ground cloves 2 tablespoon Ground cinnamon 1. Combine all ingredients, stirring until blended. Store mixture in an airtight container. 2. For each serving, place 1 teaspoon mix in a cup. Add 1 cup hot water, stirring well. Serve hot. Food Exchange Per Serving: FREE; CAL: 1; CAR: TR; PRO: TR; FAT: TR; SOD: 1 MG; Source: All New Cookbook For Diabetics And Their Families. Brought To You And Yours Via Nancy O'Brion And Her Meal Master Typed for you and yours via her neighbor Sophia Robinson; age 12 >From: Angie Phillips - - - - - - - - - - - - - - - - - - - NOTES : This makes a wonderful Christmas gift if put in a decorative jar or tin. When I was growing up, my Mom use to always have what she called "Russian Tea". I have heard it called other names but, never the less, I love this stuff. Of course when my Mom made it she use all of the real ingredients. Since I am now diabetic, I can no longer have her version of it anymore. Here is the one that I have...... I always use the sugarfree Tang in mine and have also used the sugar free tea that already has the lemon in it instead of the lemonade drink mix. * Exported from MasterCook * Spicy Apple Chutney #2 Recipe By :Woman's Weekly Family Cooking Serving Size : 1 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Eat-Lf Mailing List Holidays & Gifts Indian Low Fat Theme: Gifts Or Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 kg cooking apples 900 g onions -- peeled and chopped 2 teaspoons ground cinnamon 1 teaspoon ground ginger 2 pinches ground cloves 1 tablespoon salt 600 ml malt vinegar 900 g granulated sugar -- or brown sugar 175 g sultanas Yield: 3.2 kg Peel, quarter and core the apples then slice them into a large pan. Add the onions, spices, salt and vinegar. Bring to the boil, cover the pan and simmer for 30-40 minutes until the fruit has pulped down. Remove the lid and boil the chutney to evaporate the excess liquid, stirring occasionally. Add the sugar and sultanas and heat gently to dissolve the sugar, stirring all the time. Bring to the boil, stirring, until the chutney is thick and no liquid is lying on top of it - this will take about 20 minutes. Pour into clean, warmed jars, cover and label. >From: Barbara Heller - - - - - - - - - - - - - - - - - - - NOTES : Here's the Chutney I made this year to give away as holiday gifts. I'll also be attaching a little booklet to the jar with some of my favorite Indian food recipes (Curried Vegetables, Lentils, Yellow Cashew Rice, and Raita). * Exported from MasterCook * Spicy Molasses Baked Beans Recipe By : Serving Size : 10 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Legumes Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Cooking spray 1 cup chopped onion 1 jalapeno pepper -- seeded and minced 2 cans Great Northern beans -- (15.5oz) drained 1 can pinto beans -- (16 oz) drained 1/2 cup catsup 1/2 cup water 3 tbsp dark brown sugar 3 tbsp molasses 2 tbsp yellow mustard 1 tsp chili powder 1/2 teaspoon Liquid Barbecue Smoke(r) Serves 10 (serving size 1/2 cup) 1. Preheat oven to 350 degrees 2. Coat a small nonstick skillet with cooking spray, and place over med high heat until hot. Add onion and jalapeno pepper, saute 2 mins or until tender. Combine onion mixture, beans and remaining ingredients in a large bowl, stir well. 3. Spoon bean mixture into a 2 qt casserole coated with cooking spray. Bake, uncovered at 350 degrees for 1 hour or until thick and bubbly. CAL: 148 FAT: 0.6 grams CARB: 30 grams FIBER: 3.5 grams CHOL: 0 grams SOD: 400 mg 4% calories from fat >From: "Jean E. Mulrenan" - - - - - - - - - - - - - - - - - - - NOTES : Here's a dish I took to a Christmas potluck recently and was a big hit! * Exported from MasterCook * Spinach, Tangerine And Onion Salad Recipe By :Ellen C. Rakes Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Fresh spinach -- torn in small pieces tangerine -- sectioned red onion -- sliced -- or other onion raspberry vinegar -- or your favorite vinegar Fill a bowl with the spinach. Top with the tangerine sections and the onion slices. Drizzle the raspberry vinegar over the top. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : I love tangerines and onions in a spinach salad, topped with raspberry vinegar. This salad is very healthy, tasty, and colorful! Occasionally I'll add a slice or two of tomatoes. Balsamic vinegar would also be good, or even a seasoned rice vinegar. Or you could use your favorite nonfat salad dressing. * Exported from MasterCook * Sponge Cake, All Purpose Recipe By :The CKFM Bonnie Stern Cookbook, p. 128 Serving Size : 10 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup cake flour 1/4 teaspoon baking powder 1 pinch salt 3 eggs -- separated 1/3 cup ice water 1 cup sugar 1/4 teaspoon almond extract -- pure 1/2 teaspoon vanilla extract -- pure 1/4 teaspoon cream of tartar 1. Preheat the oven to 325F/160C. Line an ungreased 9-in/24-cm springform pan with a round of parchment paper or waxed paper. 2. Sift together the flour, baking powder and salt. Reserve. 3. Beat the egg yolks until thick and lemony. Beat in the ice water until pale and foamy. 4. Add the sugar and beat until the mixture is very light and the sugar is dissolved, about 10 minutes with an electric beater. Add the almond extract and vanilla extract. 5. Fold the cake and pastry flour into the yolk mixture in three additions. 6. Beat the egg whites and cream of tartar until light. Fold the egg whites into the batter. 7. Turn the batter gently into the pan and bake for 40 to 50 minutes. Cool on a rack before removing from the pan. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : "This is a delicious sponge cake that can be used for trifle, cakes, or whenever you want a plain light, but really good cake. It can also be baked as a jelly roll, but reduce the baking time to 20 to 25 minutes. Entered to MasterCook by Ellen Pickett, , without permission from Bonnie Stern. * Exported from MasterCook * Stewed Tomato Soup With Black Beans And Bell Peppers Recipe By :Pat Hanneman, Riverside (1998 Dec) Serving Size : 4 Preparation Time :0:25 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon olive oil 1/4 cup finely chopped red onion 4 garlic cloves -- finely chopped 1/4 teaspoon freshly ground black pepper 1/2 cup red, green, and yellow bell peppers -- chopped 1 teaspoon creole chile spice blend -- see recipe or Mexican-seasoning blend 2 cups cooked black beans -- rinsed 2 cups Mexican stewed tomatoes 1 cup low-salt vegetable or chicken broth 1/2 cup carrot juice 2 tablespoons apple juice 2 tablespoons chopped fresh cilantro -- leaves only 1 ounce lowfat cheddar cheese malt vinegar -- as condiment This black bean soup has evolved over the years into a tomato soup with black beans. It's fast; It uses canned ingredients. It's comfort food when served with cornbread, also made from a mix. The only unusual ingredients are the juices: carrot and apple. You could omit them but they calm the tomato's acidity. Serves 4 when served with cornbread. Also good as a topper for baked potatoes. 1. Heat oil in a medium saucepan. Soften onion with garlic and black pepper. Add the chopped bell peppers, the Mexican spice blend and the rinsed and drained black beans. Stir well to combine and add the stewed tomatoes (Mexican style). Simmer, crushing the larger pieces of tomato and adding chicken broth to thin. Cook until the flavors are combined; about 15 to 20 minutes or as long as it takes to bake the corn bread. 2. Just before serving, add the chopped fresh cilantro leaves and stir until aromatic. Serve in wide bowls, garnish with a few cheddar cheese shavings; sprinkle soup with malt vinegar. PER BOWL: 183 cals, 2.5 g fat (12%cff) Tested by Pat and Bob Hanneman 12/98 from http://home.earthlink.net/~kitpath CARROT JUICE SUBSTITUTE: Cook 1 carrot with apple juice in the microwave then mash it, adding apple juice to taste. JIFFY CORN MUFFIN MIX: plus 1/3 cup lowfat buttermilk, 1 medium egg, and up to 4 tablespoons skim milk; 400F preheated oven, 15-mins in an 8x8-inch pan; centered rack). VARIATION: Add an ounce or two of leftover cooked meat, shredded and warmed with the onion. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stock, Light And Easy Recipe By :Marilyn Harris at ccc* Serving Size : 24 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 cups fat-free canned chicken broth 4 cups water 1 cup dry white wine -- optional 1 bay leaf 3 sprigs parsley 3 sprigs thyme 3 sprigs sage 3 sprigs rosemary 1 cup coarsely chopped celery -- with leaves 1 cup coarsely chopped onions 1 large carrot -- peeled and coarsely chopped 1 teaspoon black peppercorns Salt -- to taste Pour broth, water and wine into a large non-reactive pot. Add herbs, vegetables and peppercorns. Bring to a boil. Simmer uncovered, for 45 minutes. Strain through a fine strainer. Season with salt to taste. Makes about 12 cups. 40cals per half-cup, 0.5g fat. Nutrients: not applicable. (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 * Strawberry Apple 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 cup frozen strawberries -- unsweetened 3 tablespoons lowfat cottage cheese 1/4 cup apple juice, frozen concentrate 1 teaspoon vanilla extract 2/3 cup skim milk Blend cottage cheese until smooth in a blender. Add the apple juice concentrate and process for 5 more seconds. Add the strawberries and vanilla and process until the strawberries are pureed. Add the milk and process until well blended. >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Strawberry Tofu Smoothie Recipe By :Vita Mix pamphlet Serving Size : 1 Preparation Time :0:00 Categories : Beverages Breakfast Eat-Lf Mailing List Low Fat Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 package tofu -- or Mori-Nu lite tofu 1/2 cup strawberries -- or blueberries 1/2 cup ice 2 tablespoons sugar -- optional water or juice -- as needed Place the ingredients in a blender and process until smooth. >From: Ellen C. - - - - - - - - - - - - - - - - - - - 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 * Stuffed Butternut Squash Recipe By :Jacques Pepin's Kitchen: Encore with Claudine 1998 Serving Size : 4 Preparation Time :1:45 Categories : Eat-Lf Mailing List Low Fat Stuffing Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/4 pounds butternut squash vegetable oil spray or canola oil up to 3+1/2-Tbs. 8 scallions, minced 1-cup 3 garlic cloves -- minced 1/2 tablespoon minced ginger -- fresh only or less -- optional 1/2 teaspoon salt 1/4 teaspoon black pepper 1 cup fresh bread crumbs -- soft from 2-small slices of bread VERY SIMPLE STUFFING for butternut squash is made primarily of the flesh of the squash itself. Garlic, a bit of ginger, and chopped scallions are added for flavor. The ginger gives this dish a unique flavor. Bread crumbs tossed with a little oil and sprinkled on top of the filling become brown and crisp in the oven and their crunchy texture contrasts nicely with the creaminess of the filling. LOWFAT MODIFICATION: substitute vegetable cooking spray for OIL: 400cals, 4g fat (9%cff). 1. Set oven to 400F. 2. Split squash in half lengthwise, and remove the seeds. Score the flesh of the squash, making 1/2-inch deep cuts through it one way and then the other (checkerboard). Arrange the squash halves cut side up on a cookie sheet, and place them in the preheated oven (400F) for about 60 minutes, until the flesh is tender when pierced with a fork. 3. Meanwhile, heat 2 tablespoons of the canola OIL in a large skillet. When oil is hot, add scallions, and saute them for 1+1/2 minutes. Mix in the garlic and ginger, and set the pan aside, off the heat. 4. When the squash is cool enough to handle, use a spoon to gently scoop the flesh from the shells, reserving shells, and add the pulp to the scallions along with salt and pepper. Mix well, stirring until the squash flesh and scallions are well combined but the mixture is still chunky. Fill the reserved shells with the mixture. 5. In a small bowl, lightly mix the bread crumbs with the remaining OIL, and sprinkle the mixture over the stuffed squash. Arrange the squash halves on a cookie sheet, and place them in the 400F oven for 20 minutes or until well heated. The crumb mixture on top should be nicely browned; if it is not, place the squash under a hot broiler for a few minutes. 6. Cut each of the squash halves in half again (lengthwise) and served one piece per person. The skin is edible. Serves 4. With original amount of oil: 272 cals, 43% cff; 5 g protein, 13 g fat, 1g sat fat, 0mg chol, 531 mg sodium, 35g carb, 1g fiber. Good source of beta-carotene and a 3-oz serving supplies 100% of daily value for vitamin A. * INFO * Recipe from Jacques Pepin's Kitchen: Encore with Claudine, by Jacques Pepin. 1998 KQED Books, companion to the Public Television series. If you have comments or questions about this recipe, please E-mail Pat Hanneman at kitpath@earthlink.net (12/98). >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : We can cut the time on this squash by cooking it partially in the microwave - maybe just long enough to be able to split it down the middle lengthwise: 2 mins then test. We'd want oven to toast the sugar in the squash. * Exported from MasterCook * Sugar Glazed Broiled Pears Recipe By :Marie Simmons, 12/98 Serving Size : 4 Preparation Time :0:10 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ripe Bartlett pears or Anjou or Comice pears -- quartered cored and thinly sliced 2 tablespoons light brown sugar 1 tablespoon cold butter -- cut into tiny pieces 1 tablespoon sliced almonds 1 pint vanilla frozen yogurt Preheat broiler. Place broiler rack about 3 inches from source of heat. Arrange pear slices in heatproof shallow dish, slightly overlapping rows of concentric circles. Sprinkle with brown sugar and dot with butter. Broil until sugar begins to caramelize, 5 to 6 minutes. Sprinkle with almonds. Broil until golden, 1 to 2 minutes more. Serve warm with ice cream. Yield: 4 servings. 260cals, 9g fat (28% cff) Recipe by Marie Simmons. See Dec 21, 1998 http://www.stlnet.com/postnet/news/pdtoday.nsf/Food/ >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Supreme Pizza Fondue Recipe By :BH&G New Flavors from your Crockery Cooker, revised Serving Size : 10 Preparation Time :0:00 Categories : Crockpot Eat-Lf Mailing List Italian Low Fat Theme: Crockpot Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces bulk vegetarian sausage 1 small onion -- finely chopped 1 clove garlic -- minced 30 ounces jarred meatless spaghetti sauce 1 cup sliced fresh mushrooms 2/3 cup chopped Yves vegetarian pepperoni or Yves vegetarian Canadian-style bacon 1 teaspoon dried basil or oregano -- crushed 1/2 cup sliced pitted ripe olives -- (optional) 1/4 cup chopped green sweet pepper -- (optional) Dippers such as focaccia bread or Italian bread cubes, mozzarella or provolone cheese cubes, or cooked tortellini or ravioli. In a large skillet cook the sausage, onion, and garlic until meat is brown. In a 3 1/2- or 4-quart crockery cooker combine spaghetti sauce, mushrooms, pepperoni or Canadian-style bacon, and basil or oregano. Stir in the first mixture. Cover; cook on low-heat setting for 3 hours. If desired, stir in ripe olives and sweet pepper. Cover; cook on low-heat setting for 15 minutes more. To serve, spear the dippers with fondue forks and dip into the fondue. Makes 10 servings (about 5 1/2 cups) Prep time: 20 minutes. Converted by MC_Buster. >From: Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Surimi Crab Canapes On Cucumber Slices Recipe By :Portion Pak 1998 Serving Size : 16 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup nonfat cream cheese -- softened 2 teaspoons lemon juice 1 teaspoon hot pepper sauce 8 ounces imitation crabmeat or lobster-surimi -- flaked 1/3 cup chopped red bell pepper 1/4 cup green onions with tops -- sliced 64 cucumber slices Prep note: Takes about 2+1/2 medium cucumbers cut 3/8" thick to yield 64 canape slices. 1. Combine cream cheese, lemon juice and hot pepper sauce in medium bowl; mix well. Stir in crabmeat, bell pepper and green onions; cover. Chill until ready to serve. 2. When ready to serve, spoon 1+1/2 teaspoons crab mixture onto each cucumber slice. Place on servings plate; garnish with parsley, if desired. Makes 16 servings. Serving Size: 4 slices Per Serving: 31 calories 28%cff, <1g Total Fat, <1g Saturated Fat, 5mg Cholesterol, 178mg Sodium, 4g Total Carbohydrate, <1g Dietary Fiber, 4g Protein Exchanges: 1/2 Lean Meat (0 Carbohydrate Choices) SOURCE: PortionPak: Manage Diabetes 1997-1998 Mikela Corp >kitpath@earthlink.net 12/98 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tahini Oatmeal Walnut Cookies Recipe By :Smart Cookies by Jane Kinderlehrer Serving Size : 36 Preparation Time :1:00 Categories : Cookies & Bars Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 tablespoons tahini 1/2 cup honey 1/2 teaspoon cinnamon 1/2 cup chopped walnuts 1 cup rolled oats 1. In a medium-sized mixing bowl, stir tahini and honey together. Add the nuts, then the oatmeal sprinkled with cinnamon, and mix to blend ingredients. 2. Preheat oven to 325F (160C) or gas mark 3. 3. Drop the batter by teaspoonfuls on a cookie sheet lined with parchment paper or greased with a few drops of liquid lecithin and oil. Bake for 10 to 12 minutes. YIELD: 30 to 36 cookies. Approximately 41 cals; 1.7g fat (36%), 0 cholesterol. >from kitpath@earthlink.net 12/98 - - - - - - - - - - - - - - - - - - - NOTES : TAHINI is made from sesame seeds and is available in specialty food shops, healthy food stores, and many supermarkets. It is a source of essential fatty acids for healthy skin and hair; also aid in blocking deposits of cholesterol. "These cookies have long been a favorite in our cookie jar; they also freeze and travel like troupers." By Jane Kinderlehrer in Smart Cookies: High Fiber, Low Fat, No Sugar (1985 Newmarket Press; 0937858625) * Exported from MasterCook * Tangerine Hazelnut Chicken With Soba Noodles Recipe By :Kitpath Recipes by Pat Hanneman 12/98 Serving Size : 2 Preparation Time :0:20 Categories : Chicken Eat-Lf Mailing List Low Fat Oriental Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tangerines -- peeled and sectioned 1 cup simple syrup water -- as directed 6 ounces skinless chicken thighs -- trimmed (2 or 3) 1 teaspoon coarsely ground pepper -- be generous 2 teaspoons olive oil -- for browning 1/8 teaspoon garlic powder 1/8 teaspoon dried oregano 1 tablespoon honey 2 tablespoons teriyaki sauce 1/4 cup water -- or more 2 tablespoons chopped fresh cilantro 1 tablespoon chopped fresh parsley 2 tablespoons chopped hazelnuts -- or pistachios 4 ounces soba noodles Macerate tangerine sections in simple syrup and water to cover to 6 to 8 hours. Remove the sections and chop, removing seeds as you do. Set aside. (Two-thirds cup of Mandarine oranges may be substituted.) Press a generous grinding of coarse pepper into both sides of the chicken thighs. Heat a non-stick skillet and add the oil. Brown the chicken well on both sides. Drain the oil. Top the chicken thighs with the roughly chopped tangerines. Add the garlic, oregano, honey, teriyaki sauce or Hawaiian "gourmet sauce," which is similar. Add sugar water or water and bring to a boil. Top with the cilantro, parsley and nuts. Reduce heat and cover; cook, adding water as needed, until thighs are no longer pink near the bone (about 10 minutes), cutting the thighs in half lengthwise as you test. Meanwhile prepare a vegetable side dish or two and the soba noodles (boil 6 to 8 minutes). Drain. Arrange noodles on a plate; top with chicken and the sauce. Serves two: 578 cals, 10g fat (14% cff). Goes well with a vegetable medley such as steamed broccoli, snap peas, water chestnuts, and strips of red bell pepper. >kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tangerine Veal Medallions Recipe By :Eating Well, Nov 97 / Modified Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons pink peppercorns -- crushed -- or 1-tbs black peppercorns -- crushed 14 ounces boneless veal loin -- trimmed of fat and cut into eight 1/2-inch-thick medallions Salt -- to taste 1 teaspoon olive oil 1 large shallot -- minced 1 cup fresh tangerine juice or fresh orange juice 2 tablespoons balsamic vinegar 1 teaspoon tomato paste 2 scallions -- chopped 4 cups steamed spinach -- optional 2 cups orzo -- optional -- to 4 cups PREPARATION NOTE: Prepare orzo according to directions on package. Fresh or frozen spinach can be steamed in a small amount of water and butter-flavored sprinkles added for flavor. 1. Press peppercorns into both sides of veal medallions. (They will not completely coat the veal.) Season with salt. 2. In a large skillet, heat 1/2 teaspoon oil over medium-high heat. Add veal and cook until golden outside and faintly pink inside, about 2 minutes per side. Transfer to a plate and tent with foil to keep warm. 3. Add remaining 1/2 tablespoon oil to the skillet. Add shallot and cook, stirring, until softened, about 1 minute. Add juice, vinegar and tomato paste. Bring to a boil, scraping up any browned bits. Cook until liquid is reduced by half, about 4 minutes. Stir in scallions and any accumulated juices from the veal. Season with salt. 4. Arrange veal on plates and spoon sauce over. Serve immediately. Yield: 4 servings. 14 ounces (each 3.5oz cutlet is 158cals, 4g fat (22% cff). ORIGINAL Each 4-ounce cutlet prepared with 3-times the amount of olive oil: calories, 190; carbohydrate, 10 gms; protein, 16 gms; fat, 9 gms; cholesterol, 105 mgs; sodium, 75 mgs and total calories from fat, 43 percent. Source: Eating Well Magazine, November 1997. See also "Dining In." Menus By Catherine Trcalek (1998/Dec 17: Jacksonville Times-Union ); Mail from kitpath@earthlink.net 12/98 >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - -