* Exported from MasterCook * Egg Substitute Recipe By :Linda J Henderson Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Egg Whites 3 Drops Yellow Food Coloring 1 Tsp Water 2 Tbsp Powdered Milk Mix egg whites and food coloring. Mix in water, and powdered milk. Will keep in refrigerator up to 2 days. The powdered milk seems to give the egg whites more body. The food coloring makes them more appealing. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggless "Egg" Salad Recipe By :Lean And Luscious And Meatless (Dwork) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Tofu Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound tofu -- lowfat, sliced -- drain well w/towels 1 Tbsp Onion -- finely chopped 2 Tbsp Celery -- finely chopped 1 Tbsp Nonfat Mayonnaise -- +1 tsp 1 Tbsp Sweet Pickle Relish 1 Tsp Vinegar 1 Tsp Mustard Powder 1 1/2 tsp Sugar 1/2 tsp Turmeric 1/8 tsp Dried Dill Weed 2 tsp Dried Parsley Salt -- to taste Pepper -- to taste Place drained tofu in a lg. bowl and crumble with a fork. Stir in onion and celery. In a sm. bowl, combine remaining ingredients, mixing well. Add to tofu mixture. Mix well. Chill several hours to blend flavors. - - - - - - - - - - - - - - - - - - - NOTES : Can use as a salad on lettuce leaf, in a sandwich with lettuce and tomatoes or any other way that you can think of to eat "egg" salad. Cal 64.7 Fat 1.5 g Carbs 5.7 g Protein 7 g Sodium 170 mg Dietary Fiber 0.2 g CFF 21.3% -- Reggie Dwork | Om Mani Padme Hung reggie@jeff-and-reggie.com | Owner eat-lf mailing list * Exported from MasterCook * Eggnog Recipe By : (Lyn Belisle) Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup liquid egg substitute 4 ounces powdered sugar 3 tablespoons vanilla 24 ounces evaporated skim milk -- (two 12 ounce cans) 3 cups skim milk 1 teaspoon nutmeg 1 cup nonfat vanilla yogurt Place egg substitute in a blender and gradually add remaining ingredients, except 1 can of evaporated milk. Blend at medium speed. Place mixture into a beverage container and add can of evaporated milk. Chill several hours before serving. Stir well before serving. Makes 16 1 cup servings. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggnog #2 Recipe By :Deborah Kirwan Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Cups skim milk 1 Small vanilla pudding mix 1/2 Teaspoon rum extract 1/4 Teaspoon nutmeg Combine well and refrigerate. A 1 cup serving contains 106 calories and no fat. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggnog #3 Recipe By :(Sheila H. Kern) Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup liquid egg substitute 3 Cups skim milk 2 Teaspoons vanilla 2 Teaspoons rum -- or brandy flavoring 3 Packets sugar substitute -- up to 4 packet Drop yellow food coloring ground nutmeg Combine all ingredients, except nutmeg, in blender. Cover and blend on high speed until frothy. Chill thouroughly. Sprinkle with ground nutmeg before serving. Makes 7 1/2 cups. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggnog Bread Pudding With Rum Sauce Recipe By :Delia.Stark@p2.f333.n2613.z1.fidonet.org (Delia Stark) Serving Size : 16 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 C Skim Milk 1 Tsp Vanilla 1 C Sugar 1 Tsp Nutmeg 2 Egg Beaters(r) 99% egg substitute -- or equiv to 2 eggs 12 Oz French Bread Slice -- cubed 2/3 C Raisins Rum Sauce 1 C Brown Sugar, Packed -- firmly 1/2 C Corn Syrup -- Light 2 Tsp Rum -- 1/2 t rum extract + -- enough water to make -- 2 T 2 Tbsp Butter Or Margarine 1/2 Tsp Vanilla Heat oven to 350 F. Spray 13x9x2" baking dish with nonstick cooking spray. In large bowl, combine all bread pudding ingredients except bread and raisins; blend until smooth with wire whisk. Fold in bread cubes and raisins. Pour into spray coated dish. Bake at 350 F for 40 - 45 min or until knife inserted in center comes our clean. Meanwhile, in a small saucepan combine all rum sauce ingredients. Cook over med heat until mixture comes to a boil, stirring constantly. Boil 1 min. Remove from heat. Cool slightly. Serve over warm bread pudding. 12 to 16 servings. Nutrition info per serving (1/16) Calories 250 protein 4 g carbohydrate 51g dietary fiber 1g fat 3g cholesterol 28mg sodium 180 mg potassium 170 mg dietary exchanges 1 starch, 2 fruit, 1 fat Not totally fat free, but sounds good. I redid a recipe last night, substituting Farm Rich No Fat creamer for heavy cream in a casserole that had a cream and egg base. It worked quite well, tasted great, and the only noticable difference was that it took a little longer to cook. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant Casserole Recipe By :No Cholesterol Passover Rec,Wasserman(Bobbi Pasternak) Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Tbsp oil (or a mixture of oil and water to reduce fat!) 1 large onion -- chopped 1 med eggplant -- peeled and cubed 1/4 cup green pepper -- diced 11 oz tomato and mushroom sauce 1 tsp salt 1/2 tsp pepper 2 large tomatoes -- diced 1 1/2 cup matzo farfel "No Cholesterol Passover Recipes" by Debra Wasserman and Charles Stahler. This small paperback contains 100 vegan Passover recipes and is available from the Vegetarian Resource Group. Saute onions in oil til tender. Combine onions, eggplant, green pepper, tomato mushroom sauce and seasoning. Cook, covered, for 15 minutes or til e ggplant is tender. Stir in tomatoes. In a 2 quart baking dish, arrange in alternate layers the vegetables and matzo farfel. Begin and end with the vegetables. Bake at 350 degrees (uncovered) for 25 minutes. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant Chili With Couscous Recipe By :Bright Eye Farms, Sturgeon Bay, Wisconsin Serving Size : 8 Preparation Time :0:45 Categories : Chile Pepper Dishes Chilis Eat-Lf Mailing List Legumes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large Eggplant 1 Carrot -- chopped 1 onion -- chopped 1 green pepper -- chopped 1 cup garbanzo beans -- cooked 1 cup pinto beans -- cooked 6 tomatoes -- chopped 1/2 cup picante sauce 1 cup water 3/4 cup couscous 3 tablespoons chili powder 2 tablespoons parsley -- chopped 2 tablespoons cilantro -- chopped Peel eggplant and cut into 1-inch chunks. Put all ingredients in large kettle. Heat to a simmer and cook uncovered, stirring occasionally, until eggplant is tender, 45-50 minutes. Add water if too thick. Salt and pepper to taste. - - - - - - - - - - - - - - - - - - - NOTES : I used a can of Rotel tomatoes and a can of diced tomatoes in place of the fresh ones, and the recipe was delicious. My only difficulty was finding canned tomatoes with relatively little added salt. * Exported from MasterCook * Eggplant Lasagna Recipe By :Anne_Diffily@brown.edu Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Main Dishes Pasta Side Dishes Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 9 Lasagna Noodles 2 Lg Spaghetti Sauce -- jars of 2 Med Eggplants 16 ounces nonfat ricotta cheese 8 ounces tofu -- lowfat 2 Egg Beaters(r) 99% egg substitute -- or equiv to 2 eggs 8 ounces Mozzarella Cheese, Part Skim Milk -- shredded Lightly spray a large cookie sheet with Pam (olive oil spray is best). Peel eggplants and slice into 1/4-inch thick rounds. Place slices on cookie sheet, spray top of rounds with more olive-oil Pam and shake on a little salt, roast in hot (425) oven for about 15-20 minutes or until eggplant is beginning to brown, and is tender. (Keep an eye on it as it can burn in a hurry.) Mash the tofu well with a fork. Add ricotta and eggbeaters; mix. Season with a little salt if you want. Assemble lasagna: In large glass or metal baking pan, put a layer of spaghetti sauce, then 3 noodles. Then spread on the ricotta/tofu mixture. Another layer of noodles. Ladle sauce on them, then eggplant slices to cover. Sprinkle a little garlic powder on the eggplant if you want; then half the shredded mozzarella. The last 3 noodles; the remaining mozzarella; the remaining sauce. (Covering the cheese with sauce helps it from getting burned or too rubbery.) Bake at 350 for about 50 minutes. Let lasagna stand for at least 15 minutes before serving. The best way is to bake it early in the day (or the night before), cool and refrigerate, then reheat in oven or microwave just before serving... the juices dry up a bit and the flavors meld better. Makes enough for 8-10 people, depending on what you serve with it. (A salad with vinaigrette is always good, and some crunchy bread -- hold the butter!) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant Lasagna #2 Recipe By :Christ Hospital Colesterol Ctr,Woman's Day(M.Curtis) Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 Pounds eggplant -- peeled and cut in -- 1/4" rounds 1/2 Cup parmesan cheese -- grated 2 Tablespoons parmesan cheese -- grated 2 Boxes frozen chopped spinach -- (10 oz. each) thawed & squeezed dry 16 Ounces part-skim ricotta cheese 16 Ounces lowfat cottage cheese 3 Large eggs -- (or Eggbeaters) 26 Ounces spaghetti sauce 16 Oz. lasagna noodles -- cooked, drained, and cooled 16 Oz. mozzarella cheese -- cut crosswise into -- 15 slices. 1. Have a 13x9x2" baking dish ready 2. Coat a non stick skillet with Pam. Cook eggplant (in batches) over medium heat 4 min. per side, or until golden and tender. 3. Mix spinach, ricotta and cottage cheeses, 1/2 c. Parmesan cheese and the eggs until well blended. 4. Spread 1 c. sauce evenly over bottom of dish. Place 3 noodles lengthwise on top. Cover with half the spinach mixture, then half the eggplant, and 5 slices mozzarella cheese. Repeat for second layer. Top with remaining noodles, overlapping to cover, then remaining sauce and mozzarella. Sprinkle with remaining 2 T. Parmesan Bake 1 hour in preheated 350F. oven or until bubbling and lightly brown around edges. Let stand 15 minutes before cutting in 12 pieces. Serves 12. Per serving: 389 cal, 18 g. fat, 101 g. chol. From the (originally in Woman's Day magazine for 11/01/94. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant Lasagne Recipe By :www.mastercook.com (Ellen Rakes) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Main Dishes Pasta Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 med Eggplant 1/2 Lemon -- juiced Salt 1/4 cup flour -- unbleached 1/4 cup Cornmeal 1/2 teaspoon Oregano 1/2 teaspoon Garlic powder 1/8 teaspoon Black pepper 2 tablespoon Oil -- see *Note -----RICOTTA-STYLE FILLING----- 1 1/2 pound Firm tofu 1/4 cup Lemon juice 2 teaspoon Dried basil -- OR- 2 Tbsp fresh basil -- chopped 2 teaspoons Honey 1 teaspoon Salt 1 Garlic clove 1 1/2 cup Tomato sauce Wash, peel and slice eggplant into 1/4" pieces. Spread slices out on racks or paper towels, then sprinkle with lemon juice and salt. Let stand 5-10 min then wipe off with paper towels. While eggplant is standing, mix flour, cornmeal, oregano, garlic powder and black pepper together in a bowl. Preheat oven to 350. Dredge eggplant slices in flour-cornmeal mix. Lay on cookie sheet spread with the oil. Oven-fry slices for 8-10 min on each side or until golden brown. *Note: A light coating of cooking oil spray should work here instead of the 2 T oil. This would dramatically reduced the fat. Ricotta-Style Filling: While the eggplant slices are baking, prepare the tofu filling. Process the tofu, lemon juice, basil, honey, salt and garlic in food processor to a fine grainy texture like ricotta cheese. Cover bottom of 8x8" pan with 1/3 of the tomato sauce. Use half the oven fried eggplant slices to cover the bottom of the pan. Then spread the tofu filling over, reserving 1/2 cup for the top. Next, cover the tofu filling with the rest of the eggplant slices, and pour the remaining tomato sauce over the top. Arrange reserved tofu mix in small dollops over the top. Bake about 45 min or until dollops are slightly browned. Makes 4 to 6 servings. per serving: Cal 318, Protein 17 g, Fat 12 g, Carbs 36 g. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant Parmesan Recipe By :Food Magic (Sharon Badian) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Main Dishes Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Eggplants -- 1 lb each Salt -- preferably kosher Nonstick Cooking Spray 1 Onion -- finely chopped 2 Carrots -- finely chopped 2 Stalks Celery -- finely chopped 2 Cloves Garlic -- finely chopped 1/4 Lb Mushrooms -- finely chopped 42 Oz Tomatoes, Canned -- whole, peeled 1/4 C Red Wine 2 1/2 Tbsp Italian Seasoning 1 1/2 Tsp Salt 1/2 Tsp Black Pepper 8 ounces nonfat mozzarella cheese -- shredded 1/4 cup nonfat parmesan cheese -- grated (adapted from Food Magic) (serves 4-6) Heat a soup pot. Add onion, celery, carrots, garlic and mushrooms to pot. Saute until onion is soft. You shouldn't need any oil or liquid because the vegetables give off a bit. Add tomatoes and mash with a potato masher to break apart. Add wine, Italian seasonings, salt and pepper. Bring to a boil and reduce heat to a simmer. Simmer sauce for as long as you can (while preparing eggplant, at least). The longer it simmers, the better it tastes. Slice eggplant lengthwise. Lay on towels and sprinkle with salt. Let sit for 30 minutes. This draws out the juice that tends to make eggplant bitter. Rinse eggplant and pat dry. Spray 2 cookie sheets with non-stick cooking spray. Lay eggplant on cookie sheets and spray lightly with cooking spray. Bake in a 400 degree oven for 15 minutes. This will dry out the eggplant a little more. Spray a lasagne pan with cooking spray. Ladle in enough sauce to cover the bottom of the pan. Put in a layer of eggplant. Use half of the eggplant. Add a layer of half the mozzarella cheese. Ladle in half of the remaining sauce. Repeat eggplant, mozzarella and sauce. Sprinkle top with parmesan cheese. Bake for 30 minutes at 350 degrees. Serve with lots of crusty Italian bread and a salad. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant Parmesan #2 Recipe By :Alice Adams Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- eggplant -- sliced or zucchini nonfat parmesan cheese spaghetti sauce Egg Beaters(r) 99% egg substitute bread crumbs I make my parmesan with ff cheeses and sauce, but I slice the eggplant in 1/2" rounds, spinkle with salt, etc. then I dip in egg substitute, coat with crumbs and bake on a sprayed cookie sheet. I use either olive oil PAM or I have a spray bottle filled with olive oil. I sometimes give the eggplant top a spritz, also. I bake them until the crumbs are fairly, crisp, then layer with sauce, cheese, etc. in a lasagna pan and heat through till the cheese is bubbly. My family hasn't noticed the difference yet. I also do the same with zucchini although I skip the salt. We like the zucchini just crisp-"fried" in the oven, and eaten as is. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant Parmesan #3 (No-frying) Recipe By :Nicki Fritz Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Italian Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium eggplant 16 ounces tomato sauce 1 cup bread crumbs, seasoned -- Italian Style 1 tablespoon parmesan cheese -- (powdered is fine) 2 egg whites 1/2 cup lowfat mozzarella cheese -- if desired or nonfat mozzarella cheese - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant Rellenos And Teeth Recipe By :Barb Beck (Tina Bell) Serving Size : 1 Preparation Time :0:00 Categories : Chile Pepper Dishes Eat-Lf Mailing List Mexican & Southwestern Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Eggplant -- sliced into 6 thick -- slices 3/4 Cup Bread Crumbs -- (Extra sour sourdough works best.. gives a cheezy flavor) 1 egg substitute 3/4 cup skim milk 3 green chiles -- California, roasted and peeled or one small can (4 oz) Salsa -- (See recipe or your favorite chile relleno sauce) fat free cheese -- (Optional) 2 cans Hominy, yellow -- (14 oz) This is an attempt to capture some of the flavor of chile rellenos without any of the grease. While making eggplant parmasan I suddenly had the stupid idea of stuffing the things with chiles and possibly some low fat cheese. Well it worked and my husband loves the dish. There are three things in this dish which must be adjusted to your own tastes, the salt, chile, and cilantro( fresh corriander, chinese parsley). I love cilantro, my husband is not too fond of it. The recipe calls for less than I prefer but I serve some chopped on the side. Fresh roasted pealed chilies are always better than canned but where I live are not often found. Canned hominy was always called teeth in this house. The California chilis I refer to are sometimes called Anaheim Chiles. [Barb] Salt eggplant and drain about 30 minutes. While draining cut deep pockets in the side of each piece and if you have a fat free cheese that is edible available put about 1/2 oz in each pocket. I like mine without the cheese. Then, stuff about half a pepper in each pocket. Remember to remove the pepper seeds if you like your peppers on the mild side. Wisk the egg substitute and milk. Dip each eggplant slice first in the milk mixture, then in flour, back into the milk mixture and finally into the bread crumbs. Place on nonstick cookie tray and bake until the eggplant is very soft (about 30 minutes at 350 degrees) Dump the hominy and its liquid into a pot and boil while the eggplant is cooking. This step is optional but it softens the hominy and I prefer it that way. When the eggplant is done drain the hominy and dump it on a platter, arrange the eggplant on top. Top with heated salsa (below) and garnish with chopped green onions or cilantro. I like fat free sour cream with these thimgs, hubby prefers them without. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant Romano (Oven Fried) Recipe By :(Tina Bell) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium eggplant -- (1 pound) 6 tablespoons low calorie Italian salad dressing 10 tablespoons grated Parmesan Cheese 6 tablespoons bread crumbs Cut eggplant into 3/4 inch slices. Soak slices in cold water for 10 minutes; drain and blot dry on paper towels. Measure salad dressing into a pie plate. Sprinkle cheese and breadcrumbs seperately on sheets of wax paper. Spray a non-stick jelly roll pan (?) with cooking spray. Dip egplant into salad dressing, then cheese and crumbs, coating both sides lightly. Arrange slices in a single layer in pan. Bake in a very hot over (450 degrees) for 7 minutes. Turn over and bake 5 more minutes. Eggplant is done when crisply browned outside and tender when tested with a two-tined fork. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant-roasted Garlic Spread Recipe By :COOKING RIGHT,SHOW #CR9684 (Tina Bell) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large eggplant -- approximately 3 -- pounds 2 tablespoons olive oil salt and freshly ground black pepper 2 tablespoons roasted garlic -- to taste 2 tablespoons sherry vinegar -- to taste 1 1/2 cups basil leaves -- loosely packed and chopped Cut the eggplant into 1-inch slices, brush one side lightly with olive oil and sprinkle with salt and pepper. Roast in a preheated 400 degree oven until brown, approximately 20 minutes. When cool, scoop the flesh from the skin and process with remaining ingredients until smooth. Correct seasoning. Can be stored refrigerated for up to one week. Yield: 2 cups - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant/spinach Lasagne Recipe By :Nicki Fritz Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package frozen spinach -- (10 oz) thawed and drained 1 medium eggplant 1 cup lowfat ricotta cheese 1/4 cup feta cheese -- (or to taste) 1 egg -- or egg white 16 ounces tomato sauce -- no salt added 2 tablespoons parmesan cheese -- grated, optional pepper garlic basil italian spices Thinly slice eggplant lengthwise, sprinkle lightly with salt, and set aside. Mix drained spinach with ricotta, feta, egg and spices. Rinse eggplant and pat dry. In an 8x8 glass casserole dish sprayed with non-stick, make a layer of eggplant (3 or 4 slices) to cover the bottom. Follow this with a cup or so of the spinach mixture, spread out over the eggplant. Repeat this 1 or 2 more times, until the eggplant and spinach are used up, ending with spinach on top. Pour tomato sauce over the top and let it go down into the sides. Sprinkle with parmesan if you are using it. Bake at 375 for 35-45 minutes, until a knife inserted in the center goes through easily, indicating that the eggplant is fully cooked. Let it rest about 5 minutes before serving. Makes about 4 large or 6 small servings. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggs And Grits Recipe By :Dave Barton Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- sauteed onions sauteed green peppers grits Egg Beaters(r) 99% egg substitute nonfat cheese For a little experiment (and I do mean experiment), try mixing in a few sauteed onions and green peppers into some grits. Then place in a frying pan over low heat, and make depressions in the top. Gently pour some Egg Beaters into the depressions, and top with some fat free cheese. Put on the top, and cook over low heat until the Egg Beaters are set and the cheese slightly melted. If you want to get fancy, run the pan under broiler *very* briefly (30 seconds?) at this point to put a slight glaze on. Serve directly out of the frying pan, in one piece, onto the plate. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Elaine's Dolmas Recipe By :McDougall Health Supporting Cookbook Vol 1/MM (Sue Smith) Serving Size : 48 Preparation Time :0:00 Categories : Eat-Lf Mailing List Rice Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 48 Grape leaves -- (about 1 jar) 1/2 c Long grain brown rice -- cooked 2 c Onion -- finely chopped 2 tb Parsley -- finely chopped 2 tb Mint leaves -- finely chopped 2 ts Dill weed 1/4 c Pine nuts 1/4 c Currants 1/4 ts Black pepper 1 c Tofu TVP (optional) Place grape leves briefly in a pan of warm water to separate them, then drain on paper towels. Combine all other ingredients. Place grape leaf vein side up, with the stem toward you. Put a mound of rice mixture in the middle of the leaf (about 1 rounded tsp to 1 rounded tbsp, depending on the size of the leaf). Fold over sides and roll up leaf. Layer the rolled leaves in a large saucepan (3 quart) placing them side by side and close together. Press with a heavy heat proof plate that fits inside the pan. Add enough boiling water to cover leaves. Cover and simmer for 1 1/2 hours. Hints: Dolmas may be served warm or chilled. If warm, try serving them with lemon sauce. If cold, serve them with garbanzo puree or eggplant. Tabouli is also a good dish to serve at the same meal. Dolmas are easy to take to a potluck dinner and they also make a very special "company meal." Recipe for making tofu TVP follows. The use of the tofu in this recipe is entirely optional; they are delicious both ways. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Elegant Brussel Sprouts Recipe By :npm@netcom.com (npm@netcom.com) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Side Dishes Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Lb Brussel Sprouts -- fresh 1 Lb Chestnuts 2 C Vegetarian Bouillon Cut an X through the shell and inner membrane of the chestnuts and bake them at 300 until they are crispy on the outside. You'll probably have to turn them a couple of times. Peel the chestnuts when they are done cooking. Simmer the brussel sprouts in the broth until the brussel sprouts are tender, add the chestnuts and cook until the chestnuts are hot. Serve! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Emergency Substitutions Recipe By :Butter Busters, Pam MyCoskie (Reggie Dwork) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** If you don't have: Substitute: 1 C cake flour 1 C minus 2 T all purpose flour 1 c self-rising flour 1 C all purpose flour, 1/2 t baking soda, 1 1/2 t baking powder and 1/2 t lite salt 1 T cornstarch 2 T all purpose flour (for thickening) 1 t baking powder 1/4 t baking soda plus 1/2 C buttermilk or sour milk (to replace 1/2 C of the liquid in the recipe) 1 pkg active dry yeast 1 cake compressed yeast 1 C granulated sugar 1 C brown sugar or 2 C sifted powdered sugar 1 sq (1 oz) unsweetened 3 T unsweetened cocoa plus 1 T chocolate liquid Butter Buds (We would sub this for fat purposes anyway) 1 C buttermilk 1 T lemon juice or vinegar plus skim milk to make 1 C 2 C tomato sauce 3/4 C tomato paste plus 1 C water 1 clove garlic 1/8 t garlic powder or 1/8 t minced dried garlic or 1/2 t minced garlic in a jar 1 small onion 1 t onion powder or 1 T minced dried onion, rehydrated 1 t dry mustard 1 T prepared mustard 1 t grated lemon peel 1/2 t lemon extract - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * English Muffin Bread Recipe By : (Dawn Chace) Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cups water 2 teaspoons sugar 1 teaspoon salt 1/4 teaspoon baking soda 3 cups flour 3 tablespoons nonfat dry milk 2 teaspoons yeast This is the English Muffin Bread that I've been raving about. We're going to bring it to T-day dinner tomorrow, and we're also planning to use it for french toast on Christmas Day for the whole family! I can't wait! This is for a 1-1/2 lb. loaf in the bread machine. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * English Sandwiches Recipe By :Annabel Smyth Serving Size : 1 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** I rather think the British idea of a sandwich is very different from the American idea, but these are fillings we all enjoy. The sandwiches are made from two slices of wholemeal (wholegrain) bread, and no butter or margarine is used. All are seasoned to taste. Low-fat cream cheese and sliced tomato Spread the bread with reduced-calorie mayonnaise, add ham (low-fat!), lettuce, cucumber, etc. Leftover cold fish pie (I'll send the recipe to any who want it!) which sounds counter-intuitive, but it's almost worth making fish pie just for the sandwich filling! Low-fat cream cheese and smoked trout or salmon Cottage cheese (any flavour) and cucumber Reduced-fat Cheddar cheese and Branston pickle - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Estimating Portions Recipe By :Weight Watchers (Reggie Dwork) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** An Easy Way to Estimate Portions: Your fist: About 1 cup or 1 medium whole fruit Your thumb: About 1 oz. of meat or cheese Your thumb tip: About 1 tbsp. Your fingertip: About 1 tsp. Your cupped hand: About 1 to 2 oz. nuts or pretzels Your palm (minus your fingers: About 3 oz. cooked meat, poultry or fish Legumes (dry beans, lentils, or peas): 1/2 c. = 4 oz. cooked Potato, white or sweet: 1 large = 10 oz. uncooked or 8 oz. cooked Beef, ham, lamb, pork, poultry, or veal: 1 slice = 2 oz. cooked meat Beef or poultry, ground: 1 patty = 3 oz. cooked meat Chicken breast: 1= 3 oz. cooked meat Chicken leg: 1=1 oz. cooked meat Chicken thigh: 1=2 oz. cooked meat Fish, lean (all except salmon, mackerel, anchovies, sardines, herring): 1 large fillet=6 oz. cooked fish For the types of meat and cheese that have the lowest amounts of fat and calories, choose the following: --loin, round, or leg cuts of meat --low fat or nonfat hard, semisoft, or processed cheese --nonfat or lowfat (1-2%) cottage cheese --part-skim ricotta cheese - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Everyday Fruitcake Recipe By :(Evelyn Liechty) Serving Size : 10 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Holidays & Gifts Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 c whole wheat flour 1/2 c brown sugar -- packed 1 tsp baking powder 1/2 tsp salt 2 cups mixed dried fruit -- see Notes 3/4 c walnuts -- chopped 3 eggs -- beaten 1/4 c honey 1/2 tsp vanilla 2 tbsp frozen orange juice concentrate Combine dry ingredients. Mix 1/4 c of this mixture with the chopped dried fruits and nuts. Set aside. Stir together eggs, honey, vanilla, and orange juice concentrate. Add dry ingredients. Mix well. Fold in fruits and nuts. Spoon mixture into 2 3x6-inch or 1 4x8-inch loaf pan(s), well greased and bottoms lined with waxed paper. Bake at 325F for 1 hour or until well-browned. Cool on rack 10 minutes, then turn out loaves and remove waxed paper. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Exotic Fruit Sauce Recipe By :Cooking Monday to Friday (Tina D. Bell) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup mango -- diced or pineapple or papaya 1 cup cucumbers -- (kirby) peeled, seeded, diced 1/4 cup scallion -- green part, finely sliced 1/2 teaspoon lime zest -- grated 1/4 cup fresh lime juice 1/4 cup cilantro -- chopped Salt and freshly ground black pepper Combine all of the ingredients and season to taste with salt and pepper Yield: 2 cups - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fabulous Holiday Fruitcake Recipe By :Have Your Cake and Eat It, Too;Purdy (S. Badian) Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Holidays & Gifts Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Fruit: 1 cup dried pears -- cut-up:6 oz. packed 1 cup dried peaches -- cut-up:6 oz. packed 1 cup dried apricots -- cut-up:6 oz. packed 1 cup dried prunes -- cut-up:6 oz. packed 1 cup pitted dates -- cut-up:6 oz. packed 1 3/4 cups dried apples -- cut-up:6 oz. packed 1 cup seedless raisins -- 5 oz packed 1 cup golden raisins -- 5 oz packed 2 1/2 ounces dried currants -- 1/2c packed 1/2 cup candied yellow pineapple -- chopped (optional) 1 cup dark rum -- or brandy CAKE: solid shortening butter flavored no stick cooking spray 1 large egg 3 whole egg whites 1 3/4 cups light brown sugar -- packed 1/2 cup canola oil -- or safflower oil 1/2 cup honey 1/3 cup apple juice -- or orange juice 2 cups unsweetened applesauce 2 teaspoons vanilla 2 tablespoons grated orange peel or 1/2 tsp pure orange oil or extract 2 1/4 cups all-purpose flour -- unsifted 1 cup whole wheat pastry flour -- unsifted or use all all-purpose flour 1 1/2 teaspoons baking powder 1/2 teaspoon baking soda 3/4 teaspoon salt 1 1/2 teaspoons cinnamon 1 teaspoon nutmeg 1/2 teaspoon ground cloves 1/3 cup wheat germ Dark rum or brandy for soaking cakes -- optional 2 recipes Vanilla Icing Glaze pecan or walnut halves -- optional or blanched whole almonds -- optional VANILLA ICING GLAZE: 1 cup confectioner's sugar 1 1/2 tablespoons apple juice -- up to 2 tbl or strained orange juice -- dark rum, or brandy 1/4 teaspoon vanilla extract Fabulous Holiday Fruitcake (from Susan Purdy's Have Your Cake and Eat it Too) This recipe is your special reward for buying this book. You will thank me, I promise. This is a fruitcake you can, and will, love. You will make it, serve it, and eat it with pleasure. This fruit- cake never has been or will be, recycled, used to fill a pothole, used to pound nails, used as an anchor. The recipe, rather than the fruitcake itself, will become a heirloom you will pass to your child as I have to mind. There are two secret ingredients here: the cake and the fruit. A moist, lightly spiced applesauce cake with a fine, flavorful crumb binds a cornucopia of naturally sweet (not candied) dried fruits. Not a red or green one in the lot. Just natural, organic, dried fruits from the natural food store or fine grocery cut up with kitchen shears or chopped with a knife. Try apples, apricots, pears, peaches, pineapple, prunes, dates, black and golden raisins, and currants. Not creative enough? Add dried mango or papaya, or dried cherries, cranberries, or blueberries. Candied pineapple is neither medicinal nor chemical in taste; it is the one holdover that I occasionally use. I have avoided nuts because they are so high in fat, and with the great variety of ingredients, I don't miss them. If you wish, you can use halved nuts to garnish the cake top along with the Vanilla Icing Glaze. A perfect Christmas gift cake, this makes one-stop shopping: You get eight small loaves with this recipe. Don't be put off by the long list of ingredients; fruitcake is supposed to have a lot of stuff in it. Yield: Makes 14 cups of batter; 8 small loaves (5 1/2 x 3 x 2 1/8), 8 servings each or 4 average loaves (8 1/2 x 4 1/2 x 2 3/4), 16 servings each. Advance Preparation: If you have the time, the fruit benefits from macerating for 24 hours in rum or brandy; otherwise mix up the fruit before you make the cakes. Cakes can be wrapped in cloths soaked in brandy or dark rum and stored in tins for (theoretically) several months. I have only kept them soaking up to 1 montth because I prefer to freeze the cakes after aging them in spirit-soaked cloths for 1 week. At holiday time, I am usually rushed, so I often forget the soaking and aging and just bake the cakes, glaze them, wrap airtight in several layers of plastic wrap and a heavy duty plastic zip-lock bag, and freeze. Then you can remove from the freezer, add a ribbon and a recipe card (and if you are feeling ex- pansive, a new loaf pan) and give as gifts. [Susan Purdy] Special Equipment: 8 small loaf pans (5 1/2 x 3 x 2 1/8 inches; 2 1/4 cup capacity) or 4 average loaf pans (8 1/2 x 4 1/2 x 2 3/4 inches; 5 1/4 cup capacity); wax paper or baking parchment; extra large bowl; muslin, cotton fabric or cheesecloth (optional); metal or plastic boxes for storing cakes (optional) Temperature and Time 350 degrees F for 60 to 65 minutes for small loaves, 1 hour and 15 to 20 minutes for average loaves 1. Twenty-four hours before baking the cakes (or as early on the baking day as possible), assemble all the fruit in a large bowl. Stir in the dark rum or brandy, cover with plastic wrap, and set aside. 2. Position 2 racks to divide the oven in thirds, and preheat the oven to 350 degrees F. Lightly grease the pans with solid shortening. Cut wax paper or parchment liners to fit inside, and press the papers against the greased pan bottom and sides. Lightly coat the paper with cooking spray. 3. In a large bowl, combine the egg and egg whites, brown sugar, oil, honey, juice, applesauce, vanilla, and grated orange zest or orange flavoring. Whisk, or beat with an electric mixer on low, to blend well. Set a large strainer over the bowl and add both flours, the baking powder, baking soda, salt and spices. Stir and sift the dry ingredients onto the wet. Add the wheat germ. With the whisk, or the mixer at low speed, mix until just blended. Do not overbeat. 4. Stir the spirit-soaked fruit into the batter and blend well. Divide the batter among the prepared pans, filling them about three quarters full. (The batter is very heavy, and while it does rise, it will not overflow the pans.) Bake small loaves for about 60 to 65 minutes and regular loaves for about 1 hour and 15 to 20 minutes, or until the cakes are risen and golden brown on top, and a cake tester inserted in the center comes out clean. 5. Cool the cakes in the pans on wire racks for about 10 minutes. Then tip them gently from the pans, peel off the paper, and set them right side up on wire racks to cool completely. 6. When the cakes are completely cool, if you like, wrap them in rum- or brandy-soaked cloths, place in a heavy-duty zip-lock bags or plastic boxes, and set in a cool, dark location to age for about 1 month. Renew the spirits when they dry out. (Do not attempt to substitute fruit juice for spirits; only alcohol will preserve the cakes.) 7. To glaze the cakes, set them on racks over wax paper. Drizzle some of the glaze on top of each cake, letting it run down the sides. If you wish, place a few nuts in the glaze before it dries. Let sit until the glaze is dried and set, about 30 minutes. When the glaze is hard, you can wrap the cakes in plastic wrap and freeze them, or give them as gifts, or slice and serve. Vanilla Icing Glaze 1. Whisk together the sugar, liquid and the extract. Add a few more drops of liquid if need to make a glaze soft enough to drip from a spoon. [I made the fruitcake the other day, and tried making a bit of the batter into *Lizzies* which are a fruitcake cookie I've traditionally made instead of fruitcake. It worked swell. You just bake the batter in spoonfuls on a cookie sheet for about 15-18 min. Let cool, place in tight can and let age--the longer the better. I put a piece of paper towel soaked in rum in the tin with them. They are super. I must admit, I made some without nuts, but then I cratered and added some chopped pecans and those were better, altho' higher in fat. ] Patdart - - - - - - - - - - - - - - - - - - - NOTES : Try cooking the cakes at 325F instead as they were overcooked too early at 350F. DO pre-soak in rum! These cakes are very, very promising!! [Ellen] * Exported from MasterCook * Fajitas Recipe By :Deb Kirwan Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- chicken lime juice 1/4 tsp cumin red and green bell peppers onions fatfree cheese lettuce nonfat sour cream tomatoes salsa tortillas Take a pound of skinless, boneless chicken breast, cut into thin strips, and marinate in the refrigerator for a couple of hours in the juice of a lime or lemon and 1/4 teaspoon cumin. Cut an onion into thin strips and do the same with a green bell pepper (or a red bell pepper--or both). You will also need flour tortillas (there are some fatfree ones on the market, I believe, but most are reasonably lowfat, anyway), salsa or picante sauce (from a jar is fine--whatever amount of spiciness your family prefers), lowfat or fatfree cheese (grated), chopped tomatoes, chopped lettuce, chopped onions or green onions if you wish, and fatfree sour cream. (About the only traditional fajita fillings that won't work for lowfat are black olives and guacamole.) Now, after you've set out all the fixings in bowls on the table, heat a large frying pan and give it a quick spray with Pam. Stir-fry the chicken until it is cooked through. If you wish to add salt and pepper while it is cooking, that's fine. Remove the chicken to a plate and keep warm. Put the onions and peppers in the frying pan and cook until wilted but still kind of crunchy. (Again, salt and pepper if desired.) Place vegetables in a bowl. While veggies are cooking, warm the tortillas briefly in the microwave, or wrap the stack in foil and heat in a low oven until warm. This is a build-your-own meal. Each person takes a tortilla and adds whatever ingredients he or she prefers, wraps it all up in the tortilla, and eats (messily). No knives and forks. It's a fun meal. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fake Pho Recipe By :Gayle Smith-Whittington Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pkg Campbell's Lowfat Ramen Soup Mix 1/2 cucumber -- peeled, seeded & cut into thin strips 2 carrots -- peeled & coarsely cut (thank you, Cusinart!) 1 small can sliced water chestnuts 1 cut fresh bean sprouts Boil ramen noodles as you would any other noodles. Bring 3 cups of water to a boil. Add both spice packets & the carrots. Boil for 1 minute. Add . cucumbers, water chestnuts, & bean sprouts for 30 seconds. (For me & other hot spice eaters, this is a good place to add a dash of cayenne). Drain vegetables (but not too well--a little liquid is needed) reserve liquid & serve in a bowl on the side. Toss vegetables & noodles & dip into the liquid as you eat. If you like that fish sauce, serve it with this dish. Personally, I think it smells like a gulf shrimp boat (not good), but lots of folks whose judgement I otherwise respect like it. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Falafel Recipe By :Lean,Luscious and Meatless,vol.3 (Crystal D. Davis) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mediterranean Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can garbanzo beans -- (16 oz) rinsed and drained 1/2 teaspoon garlic powder 1/2 teaspoon cumin salt and pepper to taste 1 egg white 1 tablespoon oil 1 tablespoon soy sauce 1 tablespoon lemon juice 1 tablespoon sesame seeds 3 tablespoons wheat germ -- or bread crumbs Mix all but wheat germ and mash with potato masher. Roll into 16 one-ince balls. Roll each ball in wheat germ. Bake in non-stick baking pan for 20 minutes at 375 degrees. Serve 4 falafel balls in one-ounce pita bread with tomato, cucumber, and lettuce. Top with plain yogurt or nonfat sour cream (optional). Per 4 falafel balls ~152 calories, 1 fat exchange, 1 protein exchange, 1/2 bread exchange, 5 additional calories. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fall Fruit Chutney Recipe By :Weight Watcher's Magazine (Alice Adam) Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 whole pears -- (1 /12 lbs) peeled, cored and chopped 1 small onion -- finely chopped 1 cup cranberries 1/2 cup dried apricots -- sliced 1/2 cup raisins 1/2 cup light brown sugar -- packed 1/4 cup cider vinegar 1 tablespoon fresh ginger root 1/2 teaspoon salt 1/4 teaspoon ground cloves 1/4 teaspoon pepper Combine all ingredients in saucepan. Bring to boil over medium-high heat. Reduce heat to low and simmer until fruit is tender and mixture has thickened, about 30 minutes. Cool before serving. Chutney can be made up to 2 days ahead. Warm before serving. Makes 8 servings. Per serving: 152 cals., 1 g.protein; 0 g. fat, 0. mg chol; 40 g. carbs; 142 mg. sodium I don't know how they figure a serving--we ate it as a condiment, certainly went far! I didn't have any fresh ginger, used dried from the can (less than a Tbs; I threw the apricots and cranberries in the food processor first and "chunked" them up just a bit before cooking. I also used red-skinned pears and didn't peel them--the skin was very tender and the color made a pretty dish. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fantastic Bean Dip Recipe By :Fantastic (Don ) Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Dips Eat-Lf Mailing List Legumes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package Fantastic Instant Refried Beans salsa lettuce nonfat mozzarella cheese baked tortilla chips 1. Prepare black bean dip from one box of Fantastic brand instant black beans (McCormick brand will work also) as directed on the box. Divide the dip in half and spread across the bottoms of two pie plates 2. Cover the bean layer with a generous layer of salsa 3. Cover this layer with a layer of chopped lettuce 4. Cover this layer with a layer of fat free mozzarella cheese 5. Serve with low fat baked tortilla chips and enjoy! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fat Substitutes Recipe By :Nanci Borg Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** Eggs: If using small or medium eggs you will need 2 (two) egg whites to equal one egg. If using large or jumbo, the ratio is 1 (one) to 1 (one). 1/4 cup applesauce replaces 1 (one) whole egg 1 T tofu for each egg (Joell Abbott) Yogurt: 8 ounces of fat-free yogurt or 4 oz ff yogurt and 4 oz skim milk Will replace 1/2 cup oil, 2 eggs, and 1/4 cup water called for in brownie and cake mixes. (May add splash of skim milk if you want) 1/2 cup (4 oz.) ff yogurt will replace 1/2 cup oil Applesauce: Applesauce is a good substitute for oil or margarine in fruit/nut/vegetable bread/muffins or vegetable cakes 1/2 cup (4 oz) applesauce replaces 1/2 cup oil Can go 3/4 cup applesauce 1/4 cup oil to equal 1 cup 100% substitution can be made, however the end product will be heavy. Use unsweetened applesauce to prevent excess browning Increase leavening agents (baking soda, baking powder) by 1/4 teaspoon to create a lighter texture. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fat-free Cheesecake Recipe By :FF List (Ellen Whitney) Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup sugar 8 oz. nonfat cottage cheese 4 Tbs nonfat margarine -- (ie, Promise or) Fleishmans) 8 ounces nonfat cream cheese 3 Egg Beaters(r) 99% egg substitute -- or 4 egg whites 1 Tb lemon juice 1/2 Tb vanilla 2 Tbs cornstarch 2 Tbs flour 1/2 pt. nonfat sour cream Cream sugar and cottage cheese together with an electric mixer, blender or foodprocessor to try to get it as smooth as possible. When smooth, add rest of ingredients. Beat 15 min. with electric beater on high. (I usually get too impatient and "cheat" on the 15 min). Put into a round pie plate or spring form pan -- you might have a little left over ( I then use a small corning bowl and make a tiny "test" cake for me to eat before the "guests"!!) Bake at 300 for 60 - 70 min until it is solid and slightly browned. Shut off oven and let sit for 3 hrs. I usually garnish with fresh berries, or a combination of chocolate(see note below) and berries. Options: Grahmn cracker crust -- 8 grahmn crackers crushed, add apple juice concentrate and a little water to make it sticky. Press into the bottom and side of baking dish. Pour cheese cake mixture on top. Or if you want a chocolate grahmn cracker crust also add cocoa and powdered sugar to the crust mixture. OR spray bottom of pan w/cooking spray and sprinkle on a layer of granola and pack down. Sorry I don't know the amts. I just do it by "feel". For a chocolate sause topping: Mix cocoa, powdered sugar, butter substitute, apple juice concentrate and water to make a thick paste. Heat in a double boiler. Put into a plastic baggie. Snip corner with scissors and swirl around top of uncooked cheese cake in a spiral pattern. With a toothpick or knife make lines through the sause to make a nice design (like the spokes of a wheel -- boy this is hard to explain!!) OR the lazy way is to use some non-fat chocolate ice cream sause (like Hershey's) and just squeeze it on right from the bottle!! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fat-free Flour Tortillas Recipe By :R.D. Skinner's Best in FF Cooking (Wendy Lockman) Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 c All-purpose flour 2 ts Baking powder 1 1/2 ts Salt 4 tb Fat-free mayonnaise 1 1/4 c Hot water Tucsonan R.D. Skinner has recently put out a new cookbook, "R.D. Skinner's Best in Fat-Free Cooking." The book is not yet available in major book stores, but can be ordered by calling (602) 797-7832. Here's a sample from the book. In large bowl, combine flour, baking powder, and salt. Stir well. Add fat-free mayonnaise and use pastry blender (or fork) and blend until flour mixture appears to be coarse throughout. Add hot water and stir well. Knead in extra flour. Cover and allow to stand for 10 minutes. Set iron griddle over medium to medium-high heat. Tear off a piece of dough, roll into a ball (approximately 2 1/2"). On well-floured board, roll dough out into a circular flat form as thin as possible (less than 1/8" thickness) approximately 6" in diameter. Add more flour if dough is sticky. Place tortilla on heated griddle and allow it to bubble slightly. heat for approximately 1-2 minutes. Flip tortilla and brown other side approximately 1 minute longer. If tortilla has browned in variable spots and does not have a dough-like texture, then it is done. Per serving: 155 calories; 0 grams fat; 32 grams carbohydrates; 4 grams protein; 0 milligrams cholesterol. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fatfree White Sauce Recipe By :FF List: McDougall recipe book (Karen Mintzias) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Rice Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups Soy or rice milk 1 Tablespoon Soy sauce 1/2 Tablespoon Parsley Patch seasoning 1/4 Teaspoon Garlic powder 2 Tablespoons Cornstarch Heat 1 1/2 cups soy or rice milk, add soy sauce and seasonings. Mix the cornstarch with the remaining milk and add to the pot, stirring constantly. It should thicken quickly. Cook on low heat about few minutes, stirring. It holds well if the rest of dinner isn't quite ready. The McDougall recipe puts the cornstarch in 1/4 cup water, but for a gravy you don't need the extra liquid. Source: Modified from the McDougall recipe book. Posted by elinorl@mcn.org (Elinor Lindheimer) to the Fatfree Digest [Volume 16 Issue 24] Mar. 28, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. 1.80 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fava Beans - Info Recipe By :Reggie Dwork Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Legumes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** Removing skins: After removing beans from the pod, drop them into boiling water for 30 seconds. Put them into a sieve and run cold water over them. Using your thumbnail or the tip of a knife, slit the skin. Peel away the skin with your thumbnail, or squeeze the bean between your thrmb and index finger so it pops out of its skin, often in two halves. A few people, mostly males of Mediterranean heritage, suffer an allergic reaction to eating fava bean skins. The condition, known as favism, is characterized by hemolytic anemia, fever and jaundice. Time and Yield: It take abotu 10 min to shell two pounds of favas. Removing the skins adds another 10 - 15 min. This amount of shelled but not skinned favas equals two cups; once skinned, the yield is one cup (but worth it). Entered into MasterCook by Reggie Dwork reggie@jeff-and-reggie.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fava Beans, Shrimp And Savory With Orecchiette Pasta Recipe By :COOKING RIGHT SHOW #CR9680(Tina Bell) Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Fish & Seafood Legumes Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 pounds fava beans -- fresh, in pod 1 tablespoon olive oil -- * 2 teaspoons garlic -- slivered 3/4 pound shrimp -- medium sized,shelled 1 pinch red pepper flakes 1 tablespoon fresh savory -- chopped -- or 2 tablespoons chopped fresh basil *** 1/2 cup tomato -- seeded and diced 2 teaspoons lemon zest 8 ounces pasta -- cooked al dente * Rich chicken -- shellfish or vegetable stock Salt and freshly ground pepper * adapted to LF by Tina Bell Heat olive oil in a skillet and saute garlic over moderate heat until soft but not brown. Add shrimp, fava beans, chile flakes and savory and toss until shrimp just turn pink, 1-2 minutes. Add tomato, lemon zest and pasta and toss to warm through. If mixture seems dry, add a little stock. Season with salt and pepper and garnish with shavings of cheese and savory or basil sprigs. Yield: 4 servings - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Favas With Tiny Pasta Recipe By :Lose Weight Naturally Cookbook (Reggie Dwork) Serving Size : 4 Preparation Time :2:08 Categories : Eat-Lf Mailing List Legumes Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Med Carrots -- thinly sliced 2 C Fava Beans -- cooked 1 C Pasta -- tiny 1/4 C Chives -- snipped 3 Tbsp Red Wine Vinegar 1 Tsp Basil -- dried 1/2 Tsp Dry Mustard 1 Tsp Oil Adapted to low fat from original recipe Blanch carrots in boiling water for 3 min., drain. In a lg. bowl, place carrots, drained favas, pasta and chives. In a cup, whisk vinegar, oil, basil and mustard. Pour over salad. Toss well. Refrigerate. Marinate at least 2 hrs. before serving. Serve at room temperature. Entered into MasterCook II and tested for you by Reggie Dwork reggie@jeff-and-reggie.com - - - - - - - - - - - - - - - - - - - NOTES : Cal 174.2 Fat 2.1g Carbs 32.5g Dietary Fiber 4.7g Protein 7.2g Sodium 48mg CFF 10.6% * Exported from MasterCook * Favorite Vegetable Soup Recipe By :Fatfree Mailing List (Michelle Leberte) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 C diced onion 2 packets vegetable broth -- (powder mix) 2 garlic cloves -- minced 5 1/2 cups zucchini -- thinly sliced 1/2 cup carrot -- thinly sliced 1 tomato -- seeded and chopped 1 tsp. fresh parsley -- chopped 1/4 tsp basil leaves 1/8 tsp pepper In 1-1/2 quart nonstick saucepan, combine onion, broth mix and garlic; cook, stirring occasionally until onion is translucent. Add remaining ingredients and stir to combine; cover and cook over low heat, stirring occasionally, about 10 minutes. Add 2 C water and bring to a boil. Reduce heat to medium, cover and cook until vegetables are soft, about 20 minutes. Using a slotted spoon, remove about 1/2 C of the vegetables from saucepan and set aside. Puree the remaining soup in 2 batches . Return pureed mixture to saucepan, add reserved vegetables and heat. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Feta Cheese Dressing With Dill Recipe By :Boston Globe,5/4/94 (Michelle Laplante)(Carol A. Willis) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup nonfat cheddar cheese -- or 1% lowfat 1/2 C Nonfat Yogurt -- plain 1 Clove Garlic -- minced 3 Tbsp Feta Cheese -- crumbled 1/4 Tsp Dill Weed Salt -- optional Pepper -- to taste I made the Feta Cheese Dill salad dressing that someone posted the other day. I diced cucumber and tomato and mixed it with some of the dressing and served over torn lettuce. It was VERY good! Thanks. Place all the ingredients in the bowl of a food processor fitted with a steel blade. Pulse a few times so there are only small pieces of cheese left in the creamy dressing. Makes about 1 cup. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fettuccine Alfredo Recipe By :Cooking Light (circa 95/96) (Grace Wagner) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons butter 4 cloves garlic -- minced 2 tablespoons flour 2 2/3 cups skim milk 4 tablespoons nonfat cream cheese 1 cup Parmesan cheese 4 cups fettucine -- cooked 2 tablespoons fresh parsley -- minced Melt butter in a saucepan over medium heat. Add garlic; saute 1 minute. Stir in flour. Gradually add milk, stirring with a wire whisk until blended; cook 8 minutes or until thickened and bubbly, stirring constantly. Stir in cream cheese, cook 2 minutes. Add Parmesan cheese, stirring constantly until it melts. Pour over hot cooked fettuccine; toss well to coat. Sprinkle with parsley and pepper. Serves 4. Original Measurements: Butter 1 T. Garlic 2 cloves Flour 1 T. Milk 1-1/3 C Cream Cheese 2 T. Parmesan 1-1/4 C.(includes 1/4 cup to be sprinkled on top before serving, I omitted this) fettuccini - same parsley - same ORIGINATOR Cooking Light (circa 95/96) SUBMITTED BY Grace Wagner (wgmm@main.citynet.net) DATE 9/12/96 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fettuccine With Mixed Greens Recipe By :Fork in the Road, Paul Prudhomme Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Main Dishes Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- --Main Ingredrients: 3 cups onions -- chopped 1 cup celery -- chopped 1 cup apple juice 4 cups fresh mushrooms -- chopped 4 cups mustard greens -- chopped 4 cups collard greens -- chopped 4 cups chard -- chopped 3 1/2 cups vegetable stock -- in all 3 cups fettucine -- cooked --Seasoning Mix: 2 1/2 teaspoons salt 2 teaspoons paprika -- sweet 1 3/4 teaspoons onion powder 1 1/2 teaspoons dried basil 1 1/4 teaspoons garlic powder 1 teaspoon dry mustard 3/4 teaspoon white pepper 1/2 teaspoon black pepper 1/4 tsp cayenne --Creamy Mixture: 12 ounces nonfat cottage cheese 1 can evaporated skim milk -- (5 ounce) 3 Tablespoons balsamic vinegar 3 Tablespoons all-purpose flour Combine the seasoning mix ingredients in a small bowl. Place the creamy mixture ingredients in a blender and puree until smooth and creamy; set aside. Preheat a heavy 5-quart pot, preferably nonstick, over high heat to 350 degrees, about 4 minutes. Add the onions, celery, and_ 2 Tablespoons_ of the seasoning mix and cook, checking the bottom of the pot occasionally for sticking, until the vegetables start to brown, about 8 minutes. Add the apple juice, clear the bottom of the pot for any brown bits, then add the mushrooms and the _remaining_ seasoning mix. Stir and cook until most of the liquid evaporates, about 7 to 8 minutes. Add all the greens and_ 3 cups_ of the stock, stir, and cook for 6 minutes. Add the pureed creamy mixture and stir well. Bring the liquid to _just_ a gentle boil, stir immediately, then reduce the heat to low and simmer, stirring occasionally, for 10 minutes (The cream mix can "break" or curdle easily if brought to a full boil). Add the _remaining 1/2 cup_ stock, stir, and add the fettuccine. Stir and cook until the pasta is heated throughout, about 5 to 6 minutes. Serve immediately. Makes 4 main dish servings. Notes: Paul suggests buying the greens as close as possible to cooking the dish. Per serving: Calories 392 Protein 23 grams Fat 2 grams Carbohydrates 73 grams 5% calories from fat - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fettuccine With Shiitakes Recipe By :San Jose Mercury News, 3/22/95 (Reggie Dwork) Serving Size : 3 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Lb Dried Shiitake Mushrooms 1 Tsp Olive Oil 2 Cloves Garlic -- crushed 2 Tbsp Shallots -- chopped 1/4 C Saki -- or dry sherry 1/2 cup Skim milk 1 Tsp Soy Sauce -- Low Sodium Black Pepper -- to taste 1/2 lb Fettucine 1 tbsp Fresh Parsley -- minced NOTE: Recipe adjusted to lower the fat content. Original recipe called for 2 t olive oil and 1/2 C half and half or soy milk. Rinse mushrooms. Soak them in hot water to cover for 20 min. Remove from water. Rinse again. Cut off stems. Slice. Set aside. Heat oil in a heavy skillet and saute garlic and shallots for a few min. Add mushrooms and saute 15 min, until juice flows from mushrooms. Add saki or sherry, soy milk, and pepper and bring to a simmer for about 10 min until al dente. Drain and place in a warm bowl. Add sauce and sprinkle with parsley. Serves 2 - 3 Entered into MasterCook II by Reggie Dwork reggie@jeff-and-reggie.com - - - - - - - - - - - - - - - - - - - NOTES : Cal 567.6 Fat 3.6g Carb 118.6g Dietary Fiber 10.5g Protein 18.7g Sodium 93mg CFF 5.5% -- Reggie Dwork | Om Mani Padme Hung reggie@netcom.com | Owner eat-lf mailing list * Exported from MasterCook * Fettucine Alfredo Recipe By :Better Homes and Gardens (Licorice 1) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Main Dishes Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 Oz Fettucine -- or linguini 1 Tbsp Olive Oil 3/4 C Evaporated Skim Milk 1/3 Cup nonfat parmesan cheese -- (1 1/2 oz) 1/4 C Green Onions -- sliced 2 Tbsp Fresh Basil -- or 1/2 t dried 1/4 Tsp Lemon Peel -- finely shredded 1/4 Tsp Garlic Powder 1/8 Tsp Pepper I got this recipe from Better Homes and Gardens, so I hope I'm not breaking any copyright laws!! It's GREAT!! :) OPT: freshly grated parmesan, fresh basil sprig, quartered lemon slices 1) Cook pasta according to pkg directions. Drain. Immediately, return to pan. Toss with olive oil. Add milk, 1/3 c cheese, onion, basil, lemon peel, garlic and pepper. 2) Cook over med-high heat till bubbly, stirring constantly. Season. Top w/ cheese and fresh basil. Serve with Lemon. 6 side dishes Per serving: 213 cal, 10 g protein, 33g carbos, 4 g fat, 6 mg cholesterol, 141 mg sodium, 205 mg potassium, 1 g. dietary fiber. RDA: 24% thiamine, 15% riboflavin, 12% niacin, 18% calcium My only problem is only having *1* portion!!! ;> It's absolutely delicious!! [Lynne] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fettucine Alfredo #2 Recipe By :Von Balson, Kathleen (Jeff Frankeny) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 Oz fettuccine 2 Cups soy milk 4 Cloves garlic -- minced 6 Tablespoons grated soy cheese 1/4 chopped fresh parsley freshly ground black pepper 2 Cups vegetables -- chopped and steamed such as carrots,peas, broccoli Cook pasta, drain. Place pasta in a large nonstick saute pan along with milk and garlic. Bring to a simmer, stirring frequently. Add cheese. Continue cooking until cheese melts and sauce thickens. Stir in parsley and black pepper. Add steamed veg. toss gently and serve. Makes 4 servings. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fettucine Alfredo #3 (Light Hearted) Recipe By :LightHearted Everyday Cooking,Anne Lindsay(Beth Case) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Main Dishes Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Lb Fettucine -- 250g -- or- spaghetti 1 C Lowfat Cottage Cheese -- 250g 1/4 C Parmesan Cheese -- grated (50mL) 1/4 C Lowfat 1% Milk -- 50mL 1 Egg 1/4 Tsp Nutmeg -- 1mL 1/4 Tsp Pepper -- 1mL 1/2 C Parsley -- 125mL -- or- basil In a large pot of boiling water, cook fettuccine until tender but firm; drain and return to saucepan. Meanwhile, in food processor, process cottage cheese until smooth. Add parmesan cheese, milk, egg, nutmeg and pepper; blend until smooth. Pour into saucepan with hot cooked pasta; cook over medium heat for 1 min, stirring constantly. Sprinkle with parsley or basil. Serve immediately. Makes 4 servings. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fettucine Alfredo Sauce Recipe By :Cooking Light,May 95 (Michelle Povoski) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Main Dishes Sauces & Gravies Side Dishes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp Margarine 2 Cloves Garlic -- minced 1 Tbsp all-purpose Flour 1 1/3 cups skim milk 2 tablespoons nonfat cream cheese 1 1/4 cups nonfat parmesan cheese -- grated, divided 4 C Fettucine -- cooked and hot 2 Tbsp Fresh Parsley -- chopped Black Pepper -- freshly ground This recipe is from the May issue of Cooking Light magazine. Melt margarine in a saucepan over medium heat. Add garlic, saute 1 min. Stir in flour. Gradually add milk, stirring with a wire whisk until blended, cook 8 minutes, or until thickened and bubbly, stirring constantly. Stir in cream cheese, cook 2 minutes. Add 1 C parmesan cheese, stirring constantly until it melts. Pour over hot cooked fettuccine, toss well to coat. Top with remaining 1/4 C parmesan, fresh parsley, and pepper. The original recipe has 755 cals/serving and 58.5 g fat! (According to Cooking Light) This really is excellent! We (Jeff and I enjoy it) - Reggie Entered into MasterCook II by Reggie Dwork reggie@jeff-and-reggie.com - - - - - - - - - - - - - - - - - - - NOTES : Cal 610.7 Fat 4.2g Carbs 99.9g Dietary Fiber 2.1g Protein 44.9g Sodium 126mg CFF 6.2% * Exported from MasterCook * Fettucine Alfredo With Lobster Recipe By :Cooking Light (Tom Tomazin) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Italian Main Dishes Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp Margarine 2 Tbsp Light Cream Cheese -- or fatfree 1 1/3 C Skim Milk 2 Cloves Garlic -- minced 1 1/4 C Fatfree Parmesan Cheese -- finely grated 1 Tbsp Flour 8 Oz Louis Kemp Lobster Delights -- imitation lobster Fettucine -- fresh cooked In a saucepan, melt margarine, saute garlic til fragrant over medium heat. Stir in flour. Gradually blend in milk while stirring with a wire wisk. Stir constantly over medium heat until thick and bubbly, about 8 minutes. Stir in cream cheese, heat two minutes, stirring constantly. Gradually add 1 cup of parmesan, stir until fully melted. Add the lobster and allow meat to heat through. Toss with the cooked pasta. Top with remaining parmesan. Serves four. Comments: Adapted from recent Cooking Light. They are geniuses! I made this last night. It was as good as any alfredo dish I've ever had. I used butter instead of margarine (I don't believe in margarine), and backed off the grated parmesan a little (1 cup total used). I also used linguini instead of fettucine (I couldn't find fettucine w/o added egg yolks). This is an excellent dish. Highest recommendation. here is the CORRECT nutritional analysis. Info is PER SERVING cal 385 fat 9.7g Cholest. 21 mg Sodium 800 mg CFF 23% - if this is not low enough for you, please quietly disregard the recipe! It is excellent btw, and these are the numbers w/o modification. The recipe has already been modified to reduce fat with out comprimising flavor. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fettucine With Asparagus And Shrimp Recipe By :(Irene in Paris, Tx.) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb. asparagus 1 med. onion 2 med. yellow bell peppers 1 lg. lemon 1 lb. large shrimp 1/4 tsp. crushed red pepper -- (1/4 to 1/2) olive or salad oil 1 Tbsp. soy sauce METHOD: Clean asparagus, then cut diagonally into 3 inch pieces. Dice onion: slice yellow peppers into 1/4 inch thick strips. From lemon, grate peel and squeeze juice. Shell and devein shrimp. Rinse shrimp with running cold water and pat dry with paper towels. In bowl, mix shrimp with juice from lemon, crushed red pepper and 1/2 teaspoon salt. In saucepot, prepare fettuccine as label directs. Drain and keep warm. Mean while, in nonstick 12 inch skillet over medium-high heat, in 1/2 tablespoon hot olive oil, cook onion, yellow pepper strips and 1/2 teaspoon salt until peppers are tender-crisp; remove to bowl. In same skillet in 1/2 more tablespoon oil cook asparagus and shrimp mixture until asparagus are tender-crisp and shrimp turn opaque throughout, about 3 minutes. Stir in yellow pepper mixture and 1/2 cup water; heat through. To serve, toss fettuccine with shrimp mixture and soy sauce. Sprinkle with grated lemon peel. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fettucini With Vegetables Recipe By :Karen Ferner Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup zucchini -- quartered 3/4 cup mushrooms -- sliced 1/4 cup onions -- sliced 1 teaspoon oil -- (garlic or mesquite) 2 tablespoons salsa splash water 1/4 package fettucine -- homemade (any pasta) I put evreything in a frying pan, cover, cook till done and put this over some homemade spinach fettucini. It is so easy and so good and I figured (and this could be off)it's about 350 calories and 5.0 grams of fat. Not bad, and very filling. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fibre Content Of Common Foods Recipe By :(Stephen Jeske) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** High fibre, and low fat: these terms go hand in hand. People with high fibre diets tend to eat less fat (both are good). The Canadian Cancer Society & The Heart & Stroke Foundation recommend that adults consume 25g to 30g of dietary fibre per day. Here's a list of fibre content of common foods. The results may surprise you: Whole Wheat Bread (1 slice) 2.4g fibre Brown Rice Cooked (1/2 cup) 1.0g fibre Whole Wheat Spaghetti Cooked (1 cup) 3.9g fibre Bran Muffin 2.5g fibre Bran Flakes (3/4 cup) 3.9g fibre Rolled Oats (1/2 cup cooked) 2.2g fibre Baked Beans (1/2 cup) 8.8g fibre Lentils (1/2 cup cooked) 3.7g fibre Peanuts (10 shelled) 1.4g fibre Apple (1 medium) 3.5g fibre Banana (1 medium) 2.4g fibre Grapefruit (1/2) 1.6g fibre Orange (1 medium) 2.6g fibre Pear (1 medium) 4.7g fibre Raisins (1/4 cup) 3.7g fibre Brocolli (1/2 cup cooked) 2.2g fibre Carrots (1/2 cup cooked) 2.3g fibre Potatoes 1 Medium with Skin 3.5g fibre Peas (1/2 cup cooked) 3.8g Green Beans 1/2 cup cooked - - - - - - - - - - - - - - - - - - - NOTES : various foods * Exported from MasterCook * Fiesta Black Beans Recipe By :(Katherine Rodman) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups cooked black beans -- rinsed and drained -- or 1- 15 oz can 1 green bell pepper -- diced 1 red bell pepper -- diced 1/2 cup red onions -- sliced 3 scallions -- minced juice of 1 lime 1 T fresh cilantro -- snipped 1 T olive oil -- optional 1 small jalapeno -- minced In a large bowl, combine the beans, green and red peppers, onions, scallions, lime juice, cilantro, oil and jalapeno. Serve immediately or chill until ready to serve. Servings: 4 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fiesta Dipping Sauce Recipe By :Fork in the Road, Prudhomme (RWFitzgera@aol.com) Serving Size : 1 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Dips Eat-Lf Mailing List Rice Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 packets Equal(r) sweetener -- (1gm) 1 1/2 teaspoons salt 1 teaspoon dry mustard 1 teaspoon ground cumin 1 teaspoon dried oregano 1/2 teaspoon white pepper 2 cups nonfat mayonnaise 1/2 cup nonfat chicken broth -- or stock 1/4 cup fresh lime juice 1/4 cup rice vinegar 2 tablespoons fresh lemon juice 2 tablespoons mustard creole or or brown mustard 6 poblano peppers -- roasted, seeded, and medium diced 1 1/2 cups onion -- chopped 1/4 cup fresh cilantro -- minced 1 tablespoon fresh garlic -- minced (makes 5 cups) This is wonderful. I've used it for potato salad, and for dipping both raw vegetables and my homemade tortilla chips. It, of course, is good with the Hot Pot (meat and vegetables cooked in simmering broth and eaten communally from the same pot) that Prudhomme designed it for. [Richard] Combine all the dry ingredients in a bowl. Add the chicken stock, lime juice, vinegar, lemon juce, and brown mustard, and stir. Add the remaining ingredients and stir until thoroughly blended. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fig Spread Recipe By :(Patti McCoy) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 whole dried figs Water or unsweetened fruit juice Remove stems and blend figs in a food processor or blender until smooth. Gradually add water or fruit juice to reach desired consistency. Yields 1/4 cup. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fireside Cran-apple Tea Recipe By :FF List: Home Cooking, Nov 1994 (Reggie Dwork) Serving Size : 4 Preparation Time :0:01 Categories : Beverages Eat-Lf Mailing List Holidays & Gifts Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 C Cranberry Juice 1 1/2 C Water 4 bags Herbal Tea -- cinnamon apple 4 Cinnamon Sticks 1/3 C Brown Sugar In med saucepan, bring cranberry juice and water to boil. Add tea bags and cinnamon sticks. Remove from heat; cover and steep for 5 min. Place cinnamon sticks in preheated mugs. Add brown sugar to tea mixture. Stir until dissolved. Pour hot tea into mugs. Serves 4 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fish Baked With Squash, Onions And Herbs Recipe By :MicroCookbook Library (Sharon Badian) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 fish fillets -- (to 1 1/4 lbs) (ie,mahi-mahi) 1 tsp oil 2 onions -- thinly sliced 2 zucchini -- thinly sliced 2 yellow squash -- thinly sliced 1/3 cup lemon juice 1/2 tsp salt -- or to taste 1/4 tsp black pepper 3 Tbl fresh herbs Serves 4 Here's a very easy fish recipe. No fishy taste. Since the fish bakes in liquid, not much danger of overcooking and drying it out. Very low fat and a great way to get your vegetables. I found it even better the second day because the vegetables absorb more of the herb flavor. This recipe is from my MicroCookbook library. I think it originally came from some Healthy Heart cookbook. [Sharon] Preheat oven to 400 degrees F. Spread oil in the bottom of a 9x12" baking. Spread 1/2 of onions, zucchini and squash in baking pan. Place fish on vegetables. Spread on remaining vegetables. Sprinkle lemon juice over vegetables. Season with salt and pepper. Cover with aluminum foil. Bake for 45 minutes. Remove from oven and sprinkle with fresh herbs and serve. I used chives, tarragon, thyme and a few sage leaves. You could also use parsley or dill. I would steer clear of too much sage or rosemary since they can be overpowering. And, I wouldn't replace them with dried. The more subtle flavor of the fresh herbs is what makes the dish. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fish Ball Soup Recipe By :(Tina D. Bell) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Oriental Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Spanish Mackerel 1 tsp tapioca flour 1/2 tsp salt 1/2 lb mustard greens -- (choy sum) 10 strands so hoon -- (fine transparent noodles) must be soaked in hot water for at least two minutes before using) -- (2 to 3) 1 tsp preserved cabbage 1 T oil 2 cloves garlic -- chopped 2 inches ginger -- sliced 1 T soy sauce Pepper to taste Method: Clean and fillet the fish. Scrape off the flesh with a tablespoon. Knead the fish flesh well on a chopping board using the flat side of a kitchen knife until smooth. Add tapioca flour and 1 tsp. salt and work it in with 4-5 tbs water until you get a soft and sticky paste. Wet your hands and shape the fish balls. Dip each ball in salt water before placing it on a plate. Wash the mustard greens and cut into 5 cm lengths. Wash the preserved cabbage and soak the so hoon. Heat oil and fry the garlic until golden brown. Remove and set aside. Make fish stock. Lightly brown the ginger slices and fry the fish bones and skin for 2 minutes. Add in 4 cups water and half tsp. salt. Simmer for 30 minutes. Strain the fish stock, return to saucepan and bring to boil. Add the fish balls. When the soup boils, add the mustard greens, so hoon and preserved cabbage. Bring to boil again. Remove from heat, season well with soy sauce, salt and pepper. Serve hot as a starter, garnished with the browned garlic. - - - - - - - - - - - - - - - - - - -