* Exported from MasterCook * Honey-dijon Chicken Bites Recipe By :Quick & Healthy Cooking (William S. Grant) Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup honey 2 tablespoons lemon juice 2 tablespoons Dijon mustard 1 tablespoon coarse mustard 2 teaspoons low-sodium soy sauce 1 pound boneless skinless chicken breasts -- cut into 1" pieces 2 Tbs fresh parsley -- snipped Heat oven to 375 degrees. Combine honey, juice, mustards and soy sauce. Stir in chicken. Let stand 10 minutes. Meanwhile, line a jelly-roll pan with foil. Remove chicken from marinade and place in pan. Bake until chicken is browned and cooked through, 20 to 25 minutes. Sprinkle with parsley. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honeyed Ginger Recipe By :Vegetarian Times, Dec 1995, pg 76 (Reggie Dwork) Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 C Fresh Ginger Root -- thin sliced 1 C Honey You can eat honeyed ginger like candy, spread oit on toast or use it in dishes calling for honey. For garlic lovers on your list, substitute 1/2 C of whole garlic cloves for the ginger; the garlic version is delicious in stir fries. Fill a clean glass jar with ginger. Heat honey over low heat until thin; pour over ginger. Stir with a knife or chopstick to eliminate air bubbles. If necessary, heat more honey until you have enough to cover ginger. Ginger will be ready to eat in three weeks. (If this is a last-minute gift, include the date when it will be ready.) Stored in the refrigerator, it will last at least a year. Entered into MasterCook II by Reggie Dwork, reggie@jeff-and-reggie.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honeyed Ginger And Honeyed Garlic Recipe By :FF List: Vegetarian Times (Sally Charette)(Ellen C) Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Gifts Holidays & Gifts Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 parts honey 1 part ginger -- thinly sliced -- OR- 1 part garlic -- thinly sliced Heat honey to a boil and pour over the thinly sliced ginger or garlic. It takes 3 weeks until it's ready to eat. Sounds great to me. [Sally] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hoppin' John Recipe By :Susan Skutt Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 C Blackeyed peas -- (about 2 cans) 3/4 t salt 1 C onions -- chopped fine 2 garlic cloves -- minced 2 T butter -- or vegetable oil 1 pinch ground allspice 1 pinch cayenne 1 1/2 T soy sauce -- (optional) freshly ground black pepper -- to taste ------------------- 3 C cooked brown rice ------------------- 1 large ripe tomato -- chopped 1/2 C chopped scallions chopped fresh parsley sour cream or nonfat plain yogurt smoked cheddar cheese -- grated* ---------------------- Warm the black-eyed peas with their liquid in a saucepan. Saute the onions and garlic in the butter or oil until golden, about 10 minutes. Add the allspice, cayenne, and soy sauce. Stir this mixture into the warm peas. If necessary, add a little water or vegetable broth to make it juicy. Simmer gently for about 20 minutes to allow the flavors to marry. Stir often. To serve, top the warm rice with the black-eyed peas and then the chopped fresh tomato, scallions, and parsley. Add sour cream or grated smoked cheddar cheese as well, however you like. (I have hot pepper sauce available at the table, since we like things spicy. You can play with this recipe a bit.) *Regular sharp cheddar works too, but it doesn't have that smoky flavor (reminiscent of bacon). - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Horseradish Sauce Recipe By :Good Food, Spet. 1986 (Tina Bell) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup nonfat sour cream 2 tablespoons water -- reserved poaching 1 teaspoon prepared horseradish -- (1 to 2 or to taste) 1 teaspoon capers -- (or nasturtian buds) NOTE: The original recipe called for regular sour cream. Combine all ingredients in bowl and mix well. Taste and adjust horseradish. Refrigerate covered at least 30 minutes. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Horseradish Sauce #2 Recipe By :Betty Crocker Lowfat Ckbk (Linda E. Tonkinson) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup plain nonfat yogurt 2 T prepared horseradish Mix yogurt and horseradish. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot And Peppery Shrimp Recipe By :Shape (AshsNet@aol.com) Serving Size : 6 Preparation Time :0:00 Categories : Chile Pepper Dishes Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds medium shrimp -- aout 60, peeled, and deveined 1/4 cup chopped green onions 1/4 cup lime juice 1 tablespoon low sodium soy sauce 2 tablespoons lime peel -- grated 1/4 teaspoon pepper 1/4 teaspoon crushed red pepper 2 cloves garlic -- finely chopped nonstick cooking spray 2 teaspoons sesame oil Mix all ingredients except cooking spray and oil in large glass or palstic bowl. Cover and refergerate 4 hours. Heat oven to 400F. Spray a 13x9x2-inch pan with nonstick cooking spray. Arrange marinated shrimp in a single layer in pan. Bake 10-12 min. Drizzle with oil and serve hot. 140cal, 3.5g fat - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot And Sour Celery Soup (George Harris') Recipe By :Kraft Foods (George Harris) (Wendy Lockman) Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Rice Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 gallon chicken broth -- low salt, divided 4 pounds chopped celery 3/4 cup rice wine vinegar 3/4 cup low sodium soy sauce 1/2 cup cornstarch 1/3 cup minced ginger 1 teaspoon red pepper flakes 2 pounds sunchokes 2 pounds jicama 2 pounds tofu -- drained and sliced 3 cups scallions 1 cup water 1 cup egg beaters(r) 99% egg substitute -- optional 2 tablespoons sesame oil -- optional 1. In a large soup pot, heat 2 cups of broth. Add celery, cover and steam for 3-4 minutes. 2. Uncover, and add remaining chicken broth, vinegar, soy sauce, ginger, and red pepper. Bring to boil. Reduce heat and simmer 12-14 min. 3. Add tofu, sunchokes, jimaca and scallions and bring to a boil. Combine cornstarch and water and mix to create a paste. Whisk mixture into boiling soup and cook until thickened, and remove from heat. Whisk in egg substitute and sesame oil if desired. Source: Calendar produced by Kraft Foods, 1993 Typed for you by: Linda Fields, Cyberealm BBS Watertown NY 315-785-8098 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot And Sour Chicken Soup Recipe By :(Wendy Lockman) Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Oriental Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Chicken Breasts -- * 4 tb Soy Sauce 1 tb Salad Oil 6 c Water 3/4 ts Ground White Pepper 3 tb White Wine Vinegar 1/4 lb Snow Peas 1 Red Pepper -- cut in thin strips 8 ounces Bamboo Shoots -- drained 2 Chicken Bouillon Cube 1 lb firm tofu -- cut in bite sizes 1/3 c Cornstarch 2 Eggs 1 Green Onion -- thinly sliced * Chicken breasts should be skinned and boned. ~--------------------------------------------------------------------- ~-- Cut the chicken into 1/8 in. slices. Stir the chicken slices with 1 T soy sauce in a bowl. Cook chicken in oil in 5 qt. dutch oven until tender, about 3 min. Remove the chicken, add the remaining soy sauce to pan with next seven ingredients, and heat to boiling, stirring frequently. Reduce heat to low and simmer for 10 min. or until veg. are tender. Add chicken and tofu, bring to boil over medium heat. Stir cornstarch and 1/3 c. water in small bowl until smooth. Gradually add the mixture to the simmering soup until slightly thickened and smooth. Beat the eggs in a small bowl and slowly pour into soup, stirring gently until set. Top with green onion. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot And Sour Hunan Vegetables Recipe By :China Moon Cookbook, SF (Lu Bozinovich) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon minced ginger 1 tablespoon minced garlic 2 tablespoons fermented black beans -- coarsely chopped (Chinese) 1/4 teaspoon red pepper flakes 1/2 cup vegetable stock -- unsalted 2 1/2 tablespoons soy sauce 2 tablespoons white vinegar 1/4 teaspoon sugar 3/4 pound cauliflower florets -- cut into walnut -- sized pieces 1/2 pound carrots -- cut diagonally into -- 1/8 inch coins 1 pound zucchini -- cut into 1/4 inch -- rounds (golden and green) 1 tablespoon cornstarch -- dissolved in 1 1/2 tablespoons water 4 scallions -- cut diagonally into -- rings It came from the China Moon Cafe in San Francisco -- has anyone been there? It was suggested that you eat four mouthfuls of unseasoned (steamed) rice for every oneof highly seasoned topping. Yin/Yang. (I omitted 2 T oil). [Lucinda] Combine ginger, garlic, black beans and red pepper flakes in a small bowl; cover and set aside. Blend stock, soy sauce, vinegar and sugar together in a second bowl. Bring large pot of water to a rolling boil. Fill a large bowl with ice water. Blanch cauliflower 1 minute, then plunge into the ice water. Repeat with remaining vegetables, letting water in the pot return to a boil before adding a fresh batch. Blanch the carrots for 15 seconds, and the zucchini for 5 seconds. Drain the vegetables well and place in separate bowls. Heat a wok or large heavy skillet over high heat until hot enough to a drop of water on contact. Add water (about 2 T) and swirl to glaze pan. Reduce heat to moderately high, than add ginger mixture and stir gently until fragrant, 20 to 30 seconds. Add cauliflower and toss 2 minutes. Add carrots and toss 1 1/2 minutes, than add zucchini and toss 30 seconds. Stir stock minxture and add to pan, stirring to combine. Bring mixture to a simmer, then cover and cook until veggies are crisp-tender, about 30 to 60 seconds. Stir cornstarch mixture to blend, than add to pan and stir until sauce turns glossy and slightly thick, 10 to 20 seconds. Serve immediately ona heated platter, garnished with a sprinkling of scallion rings and teamed up with noodles or rice. Serves 4 to 6. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot And Sour Mushroom Soup (Tom Yam Het) Recipe By : Serving Size : 3 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Soups & Stews Sweet Potatoes &Yams Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 c Vegetable stock 1 t Nam Prik Pow sauce 1 Inch Lemon grass -- finely chopped into rings 3 Kaffir lime leaves -- roughly torn into three 1 t Sugar 2 tb Lemon juice 2 oz Oyster mushrooms -- coarsely separated -- OR- button mushrooms 2 sm Fresh red or green chilis -- (more if desired) -- crushed to split open GARNISH--------------------------------- Coriander leaves In a large pan, bring the vegetable stock to the boil and stir in the Nam Prik Pow sauce. Add the remaining ingredients and simmer, stirring well until the mushrooms are just cooked but still al dente. Pour into a serving bowl and garnish with coriander leaves. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot And Sour Soup Recipe By :FF:Key to Chinese Cking,Irene Kuo (L.Brock) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Rice Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 dried shiitake mushrooms -- presoaked in boiling water(or more to taste) 1 T. dried wood-ear mushrooms* -- presoaked in boiling water(or more to taste) 16 Golden Needles -- presoaked ** (16 to -- 20) 1/4 c. shredded bamboo shoots -- or in matchsticks 1 square tofu -- (pillow) 2 T. cornstarch -- dissolved in 3 T. cold water 1 FF egg substitute 4 c. broth 1 T. dry sherry or rice wine 2 tsp. minced cilantro -- or 1 whole scallion -- finely chopped 4 T. cider -- rice or red-wine vinegar (more to taste) 1 tsp. chili-sesame o*l -- or subs. ground white pepper 1 1/2 T. light soy sauce (serves 4 as soup course) Place mushrooms in separate bowls and cover with about 1/2 c. boiling water; soak at least 30 minutes. When soft, rinse and gently squeeze excess moisture from mushrooms. Cut in thin strips or slivers (remove stems which may still be hard). Cut tofu into 1/4-inch sticks about 2 inches long. (This prep can be done in advance and ingredients refrigerated.) When ready to cook, dissolve cornstarch in water (I suggest mixing up a bit more than the recipe calls for, so you can add more if needed.) Bring stock to boil, add sherry, shiitake mushrooms and bamboo shoots, and simmer covered for 5 min. Return to boil and add wood-ear mushrooms and tofu. Simmer covered about 3 min. While stirring, slowly add cornstarch, until soup has a glossy, slightly thickened cloudy appearance. Turn off heat and stop stirring. Add beaten egg, pouring in a big circle; when cooks into ribbons, stir gently to break up a bit. Traditionally, the soup is poured into the serving bowl, in which the soy sauce, vinegar and chili-sesame o*l have been placed, then is sprinkled with the chopped cilantro and/or scallion. I usually stir the vinegar and soy sauce into the pot right before serving, then pass around the chili o*l; you could stir in ground pepper before serving instead, so this would have no added f*t. Top with scallions or cilantro for garnish. I usually use 6 c. broth, increase the mushrooms and any other ingredients I feel like; this may explain why I also usually use more than 2 T. cornstarch! (4 T. is probably more like it, for me.) * these are flat, shiny black mushrooms of irregular shape that are now being packaged by Melissa's and some other companies, and can often be found in grocery stores now in the "specialty foods" or fresh herbs areas that tends to be near/with produce, as well as in oriental markets. ** tiger-lily buds; I've never seen these anywhere, so I can't say what they would add to this recipe, but I'll list them for those of you with access to a wide range of "exotic" foods - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot And Sour Soup #2 Recipe By :(Wendy Lockman) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Rice Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Dried wood ears 20 Dried tiger lily buds 3 C Hot water 1/4 Lb Pork butt MARINADE: 1/2 Ts Rice wine -- or dry sherry 1/2 Ts Cornstarch 1 T Sesame oil 1 T Salt 2 Oz Fresh mushrooms, sliced 1/4 C Shredded bamboo shoots 1 3" square bean curd, sliced 2 Tb Worcestershire sauce 2 Ts White vinegar and adjust 5 Tb Cornstarch 5 Tb Water 1 Egg, beaten 1/2 Ts Black pepper 1/2 Ts White pepper 1 Tb Sesame oil 6 1/2 C Chicken broth -- or white veg stock 1/4 C Water chestnuts Soak wood ears and lily buds in 3 cups hot water 15 minutes to soften. Remove stems from softened wood ears. Shred wood ears with a cleaver. Slice pork into thin strips. Use a cleaver to chop strips into shreds. Combine marinade ingredients in a small bowl. Add pork shreds; mix well. Let stand 15 minutes. Combine chicken broth and salt in a medium saucepan. Bring to a boil over high heat; reduce heat to medium. Add mushrooms, water chestnuts, bamboo shoots, wood ears and lily buds to broth. Simmer 3 to 4 minutes. Add pork shreds with marinade and bean curd. Bring to a boil. Add worcestershire sauce and vinegar, if desired. Dissolve cornstarch in 5 tablespoons water to make a paste. Slowly stir into soup. Cook over medium heat until soup thickens slightly. Stir egg into soup. Add black pepper, white pepper and sesame oil. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot And Sour Soup With Tofu, Chinese Recipe By :(Wendy Lockman) Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Oriental Soups & Stews Tofu Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons Vegetable oil 2 large red bell pepper -- (about 3/4 cup) seeded and cut into 3/4"x1/4" strips 1 bunch green onion -- cut diagonally into 3/4" pieces (about 1 1/2 cups) 2 cups Chicken broth -- canned or homemade 2 cups Vegetable stock -- or water 2 tablespoons Soy sauce 2 teaspoons Red wine vinegar 1/2 teaspoon red pepper flakes -- crushed 1/4 teaspoon Salt 1/8 teaspoon Pepper 2 tablespoons Cornstarch 3 tablespoons Water 1 teaspoon sesame oil 1/2 pound snow peas -- fresh or frozen 1 pound tofu -- firm,drained and cut into 1/2" cubes 8 ounces waterchestnuts -- sliced and drained Makes 8 Servings Heat oil in large saucepan over medium-high heat. Add peppera snd onion; stir fry about 5 minutes. Add chicken broth, vegetable stock and soy sauce. Bring to boiling. Lower heat; simmer for about 5 minutes. Stir together vinegar, red pepper flakes, salt, pepper, cornstarch, water and sesame oil in a small bowl until smooth. Add to soup with fresh snow peas; cook for about 5 minutes or until thickened and bubbly. Add tofu, frozen snow peas if using, and water chestnuts. Gently heat through. Makes 8 servings (about 8 cups) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot And Spicy Noodles With Vegetables Recipe By :Fatfree List (Susan Wylder) Serving Size : 4 Preparation Time :0:00 Categories : Chile Pepper Dishes Eat-Lf Mailing List Pasta Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup rice wine 2 tablespoons ginger root -- grated 2 cloves garlic -- minced 1 cup carrot -- thinly sliced 1 cup broccoli stalks -- thinly sliced 1 cup cabbage -- thinly sliced 2 scallion -- cut in 1" pieces 1/4 cup water 1/2 teaspoon sesame oil 1/2 tsp cayenne 1 tbsp honey 1 tsp hoisin sauce 4 c rice noodles -- cooked soy sauce -- to taste In wok over medium-high heat, heat rice wine or mirin until bubbling. Add ginger, garlic, carrots and broccoli. Stir-fry until carrots soften slightly, about 5 minutes. Add cabbage and green onions; cover and cook 3 minutes. Remove vegetables to a platter with a slotted spoon. Add water, sesame oil, cayenne, honey and hoisin sauce to pan and heat until bubbling. Add noodles and stir-fry until heated through. Return vegetables to pan and reheat. Add soy sauce to taste. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot Apple Gingerbread Recipe By :New Dr.Cookie Ckbk,M.Wayne(Sharon Badian) Serving Size : 9 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups apples -- unpeeled and sliced (about 4 apples) 1/4 cup packed brown sugar 3/4 cup apple juice -- unsweetened 2 tsp cornstarch 1 Tbl cold water 1 large egg -- or egg replacer 1/4 cup granulated sugar 1/4 cup molasses 2 Tbl vegetable oil 1/2 cup buttermilk 1 cup all-purpose flour -- unbleached 1/2 tsp baking soda 1/2 tsp baking powder 3/4 tsp ground ginger 1/4 tsp nutmeg -- grated 1/4 tsp salt Serves 9 Preheat oven to 350 degrees. Coat an 8" square pan with cooking spray. Combine apples, brown sugar and apple juice in a saucepan and cook over low heat for about 10 minutes or until the apples begin to soften. Stir the cornstarch and water together until smooth. Add to the apples and cook for a few minutes longer until slightly thickened [very slighty: ed]. Pour apples into the prepared pan. Beat the egg, sugar, molasses, oil and buttermilk with an electric mixer set at high until smooth. Add the flour, baking soda, baking powder, spices and salt and beat until well mixed. Pour the gingerbread batter over the apples. Bake for about 30 minutes or until nicely browned. Calories/serving: 188 Fat/serving: 4 grams 19% CFF This is a great book if you are trying to give your kids more healthful desserts. I don't want my daughter to think there are no desserts in this world. Just that there are healthful ones that taste just as good. I think this book definitely adds to the healthful dessert repetoire. It's a new book, only publised in 1994. It costs $14.00 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot Artichoke Dip Recipe By :COOKING LIGHT DECEMBER 1990 (Tina Bell) Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Dips Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can artichoke hearts -- (14-oz.) drained 2 tablespoons grated Parmesan cheese 2 tablespoons low-fat sour cream 1 small clove garlic 1 teaspoon lemon juice 4 drops hot sauce 3/4 cup plain low-fat yogurt Paprika Position knife blade in food processor bowl; add first 6 ingredients, and process until artichokes are finely chopped. Combine artichoke mixture and yogurt (at room temperature); stir well. Spoon into a 1 quart baking dish; sprinkle with paprika. Bake at 350 degrees for 25 minutes. serve with chips, bread sticks, or crudites. Per tablespoon: 10 calories, 0.3 grams of fat - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot Cereal With Fruit Recipe By :Good Food Bk, Jane Brody (Floris@clark.net) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/3 cups oatmeal -- or multi-grain cerea 1 whole apple -- chopped 1 handful raisins 1 1/4 cups water 2 3/4 cups skim milk a pinch of salt Cook in microwave in a deep casserole for 5 minutes. Stir. Cook for 5 minutes more. Sprinkle with chopped walnuts and a bit of brown sugar. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot Chicken Salad Recipe By :Frank Ayers Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Potatoes Salads Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups cooked chicken breast halves -- cubed or turkey breast 2 cups celery -- diced 3/4 cup nonfat mayonnaise 3/4 cup lowfat cream of chicken soup 2 Tbs lemon juice 1 Tsp salt 3 Tbs onion -- grated 4 egg whites -- hard boiled Topping: 1 Cup shredded FF cheese (Mont Jack -- Chedder, etc) 1 Cup baked potato chips -- crushed Mix first eight ingredients, put in dish or crockpot overnight in fridge. To prepare top with cheese and chips or flakes. Bake for 20 min at 350, crock pot on high for 1 hour, or microwave for 10 min or until heated. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot Chocolate Recipe By :Lowfat List Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon cocoa 1/2 cup skim milk 2 packets Equal(r) sweetener Mix cocoa and 2 teaspoons of milk until smooth. Add remaining milk and microwave until hot (1 - 1 1/2 minutes). Let rest a minute or two. Add Equal. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot Cranberry Punch Recipe By :Cooking Light, 12/94 (Sharon Lloyd) Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 cups cranberry juice 4 cups orange juice 1/2 cup sugar 1 tablespoon orange zest -- grated 12 whole clove 6 sticks cinnamon -- (3 inch pieces) Combine all the ingredients in a large Dutch oven and bring to a boil. Reduce heat and simmer for 5 minutes. Strain the juice mixture and discard the spices. Yield: 17 cups (serving size: 1 cup). - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot Fudge Pudding Cake Recipe By :Cooking Light, June 1994, page 98 (Reggie Dwork) Serving Size : 9 Preparation Time :0:11 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup all-purpose flour 1/2 cup sugar 2 tablespoons unsweetened cocoa 1 teaspoon baking powder 1/4 teaspoon salt 1/2 cup skim milk 1 tablespoon vegetable oil 1 teaspoon vanilla extract 1/3 cup sugar 2 tablespoons unsweetened cocoa 1/8 teaspoon salt 1 cup boiling water 4 cups vanilla ice milk Combine flour, sugar, cocoa, baking powder, and salt in a medium bowl, and stir well. Combine skim milk, oil, and vanilla; add to dry ingredients, and stir well. Spoon batter into a 9-inch square baking pan. Combine 1/3 cup sugar and next 2 ingredients. Sprinkle over batter. Pour 1-1/2 cups boiling water over batter. (Do not stir). Bake at 350 degrees for 30 minutes or until cake springs back when lightly touched in center. Yield: 9 servings (serving size: 1 [3 x 3-inch] piece and 1/2 cup ice milk). - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve topped with ice milk. NOTES : It may taste like you're splurging, but this cocoa-laced pudding cake is really a heart-healthy treat, says registered dietitian Susan Hagins White, of Surfside Beach, South Carolina. I made this cake from the Cooking Light CD last weekend. It was delicious and very easy to make. I think it was even better the next day than when it was first baked. The vanilla ice cream is nice with it but I really like the cake without it. * Exported from MasterCook * Hot Fudge Pudding Cake #2 Recipe By :(Tina Bell) Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup buttermilk baking mix 1 Cup granulated sugar 3 Tblsp unsweetened cocoa powder 1/3 Cup unsweetened cocoa powder 1/2 Cup milk 1 Tsp vanilla 1 2/3 Cups hot water During baking, a cake layer forms on top and a rich chocolate sauce appears on the bottom. Mix buttermilk baking mix, 1/2 cup granulated sugar and 3 tablespoons cocoa in Pam sprayed 8 inch square baking dish. Stir in milk and vanilla until well blended. Sprinkle evenly with remaining 1/3 cup cocoa and 1/2 cup granulated sugar. Pour on water. Bake in preheated 350 degree oven for 40 minutes or until top is firm. Dust with confectioners sugar, if you wish. Serve at once with sauce spooned over cake. Makes 6 servings. Per serving: 245 calories, 5 grams fat ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ Tina Bell California State University at Stanislaus tdbell@altair.csustan.edu Looking for solutions TRUE JUSTICE BEGINS BEFORE A CRIME HAS BEEN COMMITTED ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot Mustard Sauce Recipe By :(Tina D. Bell) Serving Size : 1 Preparation Time :0:00 Categories : Chile Pepper Dishes Condiments & Seasoning Dips Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 tablespoons mustard powder -- hot 6 tablespoons water 1 teaspoon white vinegar 1 teaspoon sesame oil Makes 1/3 Cup Serve as a spicy dip for any of the dumpling recipes. First you will feel it in your nose, then your eyes and finally it will go straight to the top of your head. 1. Combine the mustard powder and water in a small bowl and mix until smooth. Let the mixture stand for 1 minute. 2. Stir in the vinegar and sesame oil. Pour the mixture into a clean jar and cover. Store in the refrigerator for up to 3 or 4 weeks. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot Oniony Mushrooms Recipe By :Vegetarian Resource Group (Robin Goldberg Isaacs) Serving Size : 2 Preparation Time :0:30 Categories : Chile Pepper Dishes Condiments & Seasoning Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Pound Mushrooms -- white 1/4 Cup Water 1 Teaspoon Tabasco Sauce 3 Cloves Garlic -- Sliced Or Chopped 1/2 Onion -- Sliced In Rings 1 Teaspoon Italian Seasoning Cayenne Pepper -- To Taste Okay, this is one of my favorites. I must admit, I double the garlic and go heavy on the hot sauce which is labeled "triple X " . I use a Italian spice mixture from Tone's that I pick up at Sam's Warehouse. It goes incredibly well with basmati rice, a nice side dish of tabouli and of course, pita bread to mop up the leftover pan juices. Slice fresh mushrooms so that they are approximately 1/4 inch thick. In a large skillet add all ingredients, cover, and bring to a boil (stirring occasionally). Boil for about 5 minutes, uncover and let simmer until most of the water evaporates leaving a paste at the bottom of the pan. Source: Veggies Unite http://www.vegweb.com - - - - - - - - - - - - - - - - - - - Serving Ideas : Basmati rice infused with saffron!!!! NOTES : If you don't like it real hot, skip the Tabasco and cayenne and add dried red chili peppers * Exported from MasterCook * Hot Pepper Lentils Recipe By :Newspaper (Gina Rodriguez) Serving Size : 1 Preparation Time :0:00 Categories : Chile Pepper Dishes Eat-Lf Mailing List Legumes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup nonfat chicken broth 1 cup water 1/2 medium onion -- diced, about 1/2 -- cup 1/8 teaspoon red pepper flakes -- crushed 1/2 cup lentils 2 tablespoons chopped fresh oregano -- or teasponns dried salt and freshly ground black pepper to taste Bring chicken stock and water to boil in a medium saucepan. Add onion and crushed red pepper. Rinse lentils in a strainer and remove any foreign particles. Slowly pour lentils into boiling liquid so that it continues to boil. Lower heat to a simmer and cook, covered, for 20 minutes. Check after 10 minutes. If lentils are dry, add 1/2 cup water. If there is liquid left in the pan after 20 minutes, remove lid and let boil several minutes until it evaporates. Add oregano, salt and pepper to taste. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot Pepper Sauce Recipe By :(Lori Scarlett) Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup olive oil -- use much less 2 1/2 tsp cayenne pepper 1 1/2 tsp cumin 1 clove garlic -- minced 1/4 tsp salt Cook over medium heat, stirring, for 5 min. Serve with Vegetable-Bean Stew with Couscous (see recipe). - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot Pretzels Recipe By :Janice Price Serving Size : 40 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Env Active Dry Yeast 1 1/2 C Warm Water 1 Tsp Salt 1 Tsp Sugar 4 C Flour Coarse Salt 1 Egg -- beaten or 1 T butter -- melted Preheat oven to 425 F. Sprinkle yeast and sugar into warm water in a large bowl. Let sit 5 minutes. Add salt; stir. Add flour and stir. Knead into dough. Let dough rest 15 min. Pull off hunks of dough, roll into cords about 1/2 -1/3" thick, then twist into shapes -- pretzel shapes, braids, letters, etc. Put pretzels onto greased cookie sheet. Brush with egg or butter, sprinkle with coarse salt. Bake 12 - 15 min. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot Rice Cereal Recipe By :Good Food Ckbk, Jane Brody (Sharon Badian) Serving Size : 3 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Grains & Cereals Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cup cooked rice -- reheated 2 cup skim milk -- or no-fat soy milk 1 whole egg -- lightly beaten 1 whole egg white -- lightly beaten 1/4 cup raisins 4 tsp sugar -- (orig was 3tsp) 1/4 tsp ground cinnamon Combine everything in a saucepan. Heat until hot and slightly thickened. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot Spiced Cider Recipe By :Ellen C. Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Apple cider -- or apple juice lemon juice lime juice 1/2 stick cinnamon -- whole cloves allspice nutmeg Use whatever apple beverage you have available--cider, pasteurized or not, or juice--and add a splash of lemon or lime juice. Add a tblsp of orange juice per cup of cider. Toss in a 1/2 inch stick of cinnamon, a few whole cloves, and a slice of orange or lemon. Add some nutmeg, if you like. Simmer until it's hot and flavored. You could also do this in a crockpot and keep it hot and steamy all day long. I refrigerate the leftovers and then just reheat in a micro. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot Tamale Pie Recipe By :DEEANES Recipe Cards (Ann Miner) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Pies, Crusts & Pastry Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon vegetable broth -- wine or water or your favorite sauteeing medium 1 medium Onion -- finely chopped 1 medium Yellow bell pepper -- or red or green -- seeded and finely chopped -- (1/2 c) shredded 2 Garlic cloves -- minced 16 ounces Tomato sauce -- (1/2 c) shredded 16 ounces pinto beans, canned -- rinsed and drained -- 1 ear corn -- kernels cut off OR -- 3/4 cup frozen corn 1 teaspoon Chili powder 1 teaspoon Ground cumin 1/2 teaspoon sea salt 1 pinch Cayenne pepper 3 cups water 1 cup cornmeal -- yellow,stone-ground 1 tablespoon lemon juice -- freshly squeezed 1 teaspoon Dijon mustard 1/2 teaspoon sea salt Heat the favorite sauteeing medium in a large frying pan over medium-high heat. Add the onion bell pepper, and garlic and cook until softened. 6 to 8 minutes. Remove from the heat and stir in the tomato sauce, pinto beans, corn, chili powder, cumin, salt and cayenne. Pour into an 8 x 8 glass baking dish. Preheat the oven to 350 degrees. Boil the water add the cornmeal, lemon juice, mustard, and salt in a large saucepan, and stir until mixed. Bring to a boil over medium-high heat, then immediately reduce the heat to low and simmer, stirring often, until thickened, 4 to 5 minutes. Spread the cooked cornmeal over the bean mixture. Bake for 30 minutes. Cool for 10 minutes before serving. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * How To Carmelize Onions Recipe By :(Van-Martin Rowe) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** > To carmelize onions..... > > * use a heavy pan ( thick bottom ) such as cast iron > > * use a brown or spanish onion...it has a lot of natural sugar > that will carmelize... > > * practice over different heat settings each stove is different > and each pan will effect how high you set your burner > > * use a non-stick pan or sprinkle a little salt into the hot pan > before you add the onions > > * make sure your pan is smoking hot before you add the onions > ...you can turn it down as it begins to cook....but I prefer a > higher heat and then watch it closely.... > > * don't add water since this will steam the onions.. > > * you can deglaze the pan at the very end with a little water to > loosen any of the delicious brown bits that have stuck to the bottom.. > > * try carmelizing a little white sugar to get the hang of the concept > if you are haveing no luck with the onions.... > > * I know the first time I made "French Onion Soup" and it called > for carmelizing onions I was a little afraid that they would burn but I > tried and it came out perfect....so give it a go...try it first before > you actually need them for a recipe...and if they burn throw them out and > start again...as with most simple cooking techniques experience is the > best teacher > - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * How To Poach Fish Recipe By :Prevention Magazine, May 1995, Food Editor (Dwork) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Qt Water 1 Tbsp Pickling Spice -- mixed 4 Whole Bay Leaves 4 Lemon Slices If you can boil water, you can poach a fish fillet. It's that easy. One mistake you should guard against is overcooking the fillet. Even though poaching is a moist way to cook fish, it is important to halt the process as soon as the fish is fully cooked. Most fish cooked longer then 30 min usually turns out dry, with a strong, unpleasant odor. An aromatic poaching liquid greatly enhances the flavor, helps keep cooking odors pleasant and totally eliminates the need for adding calorie-laden oil or butter. A flavorful poaching stock can easily be brewed by boiling water for a short time with a variety of herbs and spices and sliced lemon, lime or orange. Whole fish like trout or flounder can be succesfully poached in a roasting pan on top of the stove. But smaller, more delicate portions of fish fillet is more practical for family meals. Tail-end fillets of salmon are boneles, poach quickly and are readily available. But you'll find most varieties of fish - flounder, sole, trout, halibut, cod, red snapper, rock fish - are also superb when prepared using the poaching method. Here is a a fail-safe technique for poaching fish fillets using herbs, spices and citrus. To make a flavorful poaching stock, pour water into a large straight-sided skillet or elecric frying pan. Add mixed pickling spices, bay leaves and lemon slices. Bring to a boil over high heat and cook for 5 min. Rinse the fish fillet (skin on or off) under cold water. Place fish flat, skin side down, in the boiling stock. Be sure liquid just barely covers the fillet. Add more hot water if necessary. Reduce the heat to med. Avoid a rolling boil now or the fish will overcook and break apart. Fish should just barely simmer, with no bubbles, for 10 - 15 min, depending on the thickness. Remove skillet from heat and promptly lift fillet from hot liquid, using a large spatula (with holes) or two smaller spatulas. Do not allow fish to sit in hot liquid and overcook. Serve poached fish fillet hot, right out of the poaching bouillon. Or chill them for a next-day lucheon buffet. Quickly wrap freshly poached fillets in sheets of plastic wrap and then in aluminum foil. Allow to cool onthe counter for 10 min, then place inthe refrigerator and chill up to 24 hrs. Remove from refrigerator 20 min before serving and garnish with lemon slices. Entered into MasterCook II by Reggie Dwork reggie@jeff-and-reggie.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hummus Recipe By :CHEF CARRIE LATT WIATT (Tina Bell) Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Dips Eat-Lf Mailing List Legumes Mediterranean Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cans garbanzo beans -- (15-ounce) drained 3 tablespoons plain nonfat yogurt 2 teaspoons minced garlic 1/4 cup fresh lemon juice 1 1/2 teaspoons chopped fresh parsley 1 Dash cayenne Salt to taste From: CHEF DU JOUR, CHEF CARRIE LATT WIATT,SHOW #DJ9245 (http://www.foodtv.com) Combine all ingredients in a food processor and process until smooth. Yield: 2-1/4 cups PORTION: 2 tablespoons CALORIES: 66 FAT: 0.9 gm (13% of calories) PROTEIN: 3.7 gm CARB.: 11.1 gm CHOL.: 0 mg SODIUM: 20 mg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hummus #2 Recipe By :Evelyn Haller Serving Size : 1 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Legumes Mediterranean Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Can garbanzo beans -- drained and rinsed. 1/4 Cup Good Seasons Italian Dressing (you mixed -- (1/4 to 1/2) previously) 1/2 Tablespoon garlic powder -- (1/2 to 3/4) Puree beans in blender or food processor until realtively smooth, add garlic and salad dressing. Taste!! This is important!! Be sure to try it before you serve it so that you can adjust the flavor. It should have a realatively thick consistancy kinda like smooth peanut butter. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hummus #3 (Vlf) Recipe By :(Andrew Evans) Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Dips Eat-Lf Mailing List Legumes Mediterranean Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 19 ounces chickpeas -- rinsed and drained 1/2 cup nonfat yogurt -- (1/2 to 3/4c) (depending on how creamy you want it) 1 lemon -- juiced 2 cloves garlic -- crushed, 2-4 1/4 tsp ground cumin 1 dash black pepper 6 drops sesame oil -- toasted, optional (Sesame Oil doesn't add dramatically to the fat, but *greatly* improves the flavor for us "real" hummus fans - makes up partially for the lack of tahini) Combine all ingredients in blender and blend smooth. Garnish with a dash of paprika and serve w/pita triangles, in a sandwich, etc. My favorite is hummus on a pita with carrots, cucumbers, and lettuce (that was lunch today, in fact!) Hummus is so easy to make that you can whip it up while eating breakfast to take to work (like I did today) for all you people looking for quick lunch ideas. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Iced Strawberry Yogurt Parfait Recipe By :Annabel Smyth Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pint natural yogurt 1/4 pint fromage frais or 3/4 pint yogurt 1/2 pint strawberry puree 4 oz icing sugar Juice of 1 lemon Combine all ingredients and place in a tray in the freezer. Allow to chill, stirring periodically until about to set. Spoon into moulds and allow to freeze. Serve with strawberries and a little puree. N.B. Pints are imperial (20 fl oz), not US; if you use US measurements, I should cut the sugar and use 3 oz, not 4. I made it with raspberries instead of strawberries, easier for me to get hold of, and it was lovely. If you can't get fromage frais, use 3/4 pint yogurt instead. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Iced Tea Ideas Recipe By :Nicki Fritz and Grace Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 herbal teabag -- (to 2) ie, Cranberry tea or Red Zinger 2 family size teabags -- (6 regular size) fresh mint slices of orange or lemon - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Iced Tea Ideas #2 Recipe By :Gayle Smith Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** Couple of things to remember about iced tea per Betty Crocker: 1. make sure your water is boiling 2. never make tea in a metal container I always bring the water to a boil in a saucepan on the stove & pour it into a mason jar with my tea bags to steep. I usually add 1 teaball full of jasmine tea for flavor & aroma. Sometimes for a real pick-me up in the summer, I drink half tea, half lemonade. But if you use the pink lemonade, don't look too closely; the color is hideous. Instead of serving tea with a slice of lime or lemon, try a slice of fresh peach or nectarine or mango. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Icing Recipe By : (Sheryl Pacelli Wilmington) Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package pudding mix -- (any flavor) 1/4 cup confectioner's sugar 1 cup milk -- (I use skim) 80 ounces Cool Whip Lite(r) -- thawed Combine pudding mix, sugar, and milk in small bowl. Beat slowly with rotary beater until well blended, about 1 minute. Fold in whipped topping. Spread on cake that is completely cooled. Makes 4 cups or enough for two 9-inch layers - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Illiria Bean Soup Recipe By :Jane Brody (Sharon Badian) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb small white beans -- *NOTE 6 cups nonfat chicken broth 6 cups water 1 1/2 cups chopped onion 2 1/2 cups carrots -- sliced or diced 1 1/2 cups celery -- sliced or diced 1 can tomatoes -- (14 oz) drained w/juice reserved -- (14 to 16) chop freshly ground pepper to taste 1 bay leaf 2 tbl olive oil 3/4 tsp salt -- optional 1/4 tsp hot pepper sauce -- or to taste Here's another bean soup recipe from Jane Brody. I offer two versions: her version (slightly modified) and my pressure cooker version. It's a very rich tasting soup. NOTE: picked over, rinsed, soaked 10 hours or longer in water to cover by at least 4" and drained 1. Place the beans, broth and water in a soup pot. Bring the ingredients to a boil, and cook the beans for 40 minutes or until they are half done. 2. Add the onion, carrots, celery, tomatoes with their juice, and pepper to the beans, and boil the soup gently for 40 minutes or until the beans are soft. Remove bay leaf. 3. Stir in the olive oil, and season the soup with salt (if desired) and hot pepper sauce 8 main dish servings - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Illiria Bean Soup-pressure Cooker Version Recipe By :(Sharon Badian) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb white beans 8 C water 2 cups water 6 cups chicken broth 1 1/2 cups chopped onion 2 1/2 cups carrots -- sliced or diced 1 1/2 cups celery -- sliced or diced 16 ounces tomatoes freshly ground pepper to taste 1 bay leaf 2 tbl olive oil 3/4 tsp salt -- optional 1/4 tsp hot pepper sauce -- or to taste 1. Cook beans in 8 cups of water for 35 minutes under high pressure. Drain. 2. Return beans to pressure cooker. Add broth, 2 cups water, onion, carrots, celery, tomatoes with juice, pepper and bay leaf. 3. Cook under high pressure for 20 minutes. 4. Remove bay leaf. Add olive oil. Season with salt and hot pepper sauce. Pressure cookers are amazing things when it comes to cooking beans! I often eat this soup for lunch with a hunk of good bread and some fruit. >From: Sharon.E.Badian@att.com elf - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Indonesian Rice Salad Recipe By :(Susan Lehman) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Rice Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Salad: 4 C. cooked rice 1/2 bunch scallions -- diced 1 stalk celery -- diced 1/2 C. raisins 1/4 C. peanuts -- salted OPTIONAL 1/4 . C. carrot -- grated 1/2 bell pepper -- diced 1 1/2 t. sesame seeds -- OPTIONAL Dressing: 1 t. sesame oil -- OPTIONAL 1 dash toasted sesame oil -- (I used a dash of chili oil) OPTIONAL 3/4 C. orange juice 1 clove garlic -- minced 1 T tamari soy sauce 1/2 t. salt 1/4 t. cayenne 1 t. cider vinegar 2 t. Szechuan sauce Combine dressing ingredients. Combine salad ingredients. Mix dressing with salad. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ingredient Name Translations Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** * AUBERGINE- US eggplant. * BEETROOT- US beet * BERMUDA ONION-also can be called a Spanish onion, a sweet onion, or a 1015 onion. * BISCUITS-in the UK, same as US cookies, small sweet cakes usually for dessert. In the US, a type of non-yeast bread made of flour, milk, and shortening; and similar to what much of the world refers to as `scones'. * BLACK TREACLE- similar to blackstrap molasses * BRINJAL- Indian word for eggplant/aubergine * CABANOSSI- US pepperoni * CAPSICUM - red/green/yellow peppers * CHICK PEAS- also called garbanzo beans, ceci beans * CHINESE PARSLEY-also called cilantro and coriander * CIDER- A drink (almost) always made from pressed apples; to many people (but not all) it is alcoholic. * CILANTRO- the leaf of the coriander plant. Also called Chinese/Thai/Mexican parsley, and green coriander. * COCKLES- clams * CONFECTIONERS' SUGAR- powdered sugar or (UK) icing sugar * CORN FLOUR- cornstarch. * COURGETTE- US zucchini. A long, green squash. * CREAM OF WHEAT- sometimes called farina * DONAX- clams * DOUBLE CREAM- somewhat heavier than whipping cream * FILBERTS- AKA hazelnuts * GRAHAM CRACKERS- similar to UK digestive biscuits * GREEN ONIONS- spring onions or scallions * GRILL- In the UK, the same as US broiler; in the US, a device for cooking over a charcoal/gas fire, outdoors. * HABENERO PEPPER- similar to Scotch bonnet pepper * HALF N HALF- mixture of half cream and half whole milk * ICING SUGAR- US confectioner's or powdered sugar. * LADY FINGERS- finger-shaped sponge cakes * LADIES' FINGERS- is the US vegetable okra. * LEMONADE- in the US, a drink made of lemon juice, sugar and water; in Europe and many other countries, a carbonated drink such as Sprite(TM) and 7-Up(TM). * MARROW- US summer squash. * MOLASSES- similar to UK treacle * PAWPAW- papaya, also persimmons in some places, or even a third fruit, Asimina triloba. * POLENTA- same as corn meal, also, a thick porridge made from cornmeal (also known as `cornmeal mush', `mamaliga') * ROCK MELON- cantaloupe * SHALLOTS- not green/spring onion; mall pointed members of the onion family that grow in clusters something like garlic and have a mild, onion-like taste. * SINGLE CREAM- US light cream * SPANISH ONION- a Bermuda onion. Large and not as "hot" as standard onions. * TOMATO SAUCE-in UK/NZ/Australia, a homogeneous dark red sauce containing (typically) tomatoes, sugar, salt, acid, spices, sometimes apple - much the same thing as US ketchup. In the US, a more heterogeneous concoction, served in and on more foods such as pasta. * WHIPPING CREAM- in US, cream with at least 30% butterfat (cf light cream (18%) and heavy cream (36%)) * ZUCCHINI- UK courgette - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Instant Peach-almond Sherbet Recipe By :BH&G LOW CALORIE RECIPES, SUMMER, 1986 (Tina Bell) Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup water 2 tablespoons orange-flavored instant breakfast drink powder -- (ie, Tang) 2 packages frozen peach slices -- (10-oz.) 1/4 teaspoon almond extract In a blender container, place water and breakfast drink powder. Break up frozen peaches with a fork; add to blender container. Add almond extract. Cover and blend on high speed till smooth and sherbet like in texture. If necessary, stop the blender and push ingredients toward the blades with a spatula. Pour mixture into an 8x4x2 inch loaf pan. Freeze for 2 hours or till firm. Serve with ice cream scoop. Makes 4 servings - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Instant Reuben Casserole Recipe By :Woman's Day,4/19/88, Norma Fay (Steve Herrick) Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon Dijon mustard 4 slices Rye bread 12 ounces corned beef brisket -- canned 1 pound sauerkraut -- drained 1 can condensed tomato soup -- (10 3/4-oz) 1/4 cup Water 3 tablespoons Pickle relish -- (not sweet) 4 slices Swiss cheese -- (1-oz each) -- cut into 1/2-inch Lightly grease an 8 or 9-inch square baking dish. Spread mustard evenly on one side of each bread slice. Cut bread into 1/2-inch squares (you should have about 3-1/2 cups). Scatter over bottom of prepared dish. Crumble corned beef over bread. In a large bowl mix saurkraut, soup, water and relish until well blended. Spoon over corned beef; cover loosely with waxed paper. Microwave on HIGH 6 to 8 minutes, rotating dish 1/2 turn twice until very hot. Place cheese on top to cover. Microwave uncovered on HIGH 1 minute or until cheese is melted. Let stand uncovered 5 minutes. Makes 4 servings. Tested on 650-watt microwave. From: Steve Herrick Source: [Woman's Day - 4/19/88] Courtesy of Norma Fay, Rochester, NH - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Internet Web Sites Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** ************************************************** www.fatfree.com ************************************************** http://www.lowfatlife.com ************************************************** ftp://ftp.best.com/pub/reggie/archives/brea ************************************************** Crockpot Recipes http://www.cs.cmu.edu/~mjw/recipes/crockpot/crockpot.html ************************************************** General diabetic information: Linkname: Diabetic Exchanges Filename: http://www.hoptechno.com/exchange.htm -------------------- Linkname: Oversikt over diabetes www URL: http://www.hib.no/~db115/diabe.html xxxxxxxxxxxxxxxxxxxxxxxx for recipes: http://godzilla.eecs.berkeley.edu/recipes/diabetic/ http://www.arras.com.br/e/b610culi.html - size 2K - 27 Mar 96 http://www.cs.cmu.edu/~mjw/recipes/special/special.html [From Tina Bell] ************************************************** Low-fat children's recipes: http://www.norwich.net/gormet ************************************************** - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Iran Chicken And Prune Stew Recipe By :(Walter Brown) Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Potatoes Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds skinless turkey -- various parts or chicken 1/2 cup prunes -- pitted and diced 1/4 cup lemon juice 2 teaspoons turmeric lots of mixed diced vegetables -- onions -- carrots, potatoes -- and turnip ** Procedure ** 1) Place the poultry, prunes, and turmeric at the bottom of a large (about 4 litre or 4 quart) slow cooker or crock pot. 2) Fill the pot to no closer than 3 cm (1 inch) of the top, with the diced vegetables. Then fill with cold water until the vegetables are covered. 3) Cook on high for 1 1/2 hours. Then cook on low for about 8 hours. 4) Just before serving, mix in the lemon juice and remove the bones. ** Variations ** Replace the prunes with other dried fruit, such as apricots or raisins. Replace the turmeric with 2 teaspoons of cinnamon. Makes 6-8 servings. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Irish Garden Recipe By :Lisa Corsetti Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Side Dishes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lg Onion -- chopped 1 Lg Bell Pepper -- chopped 3 Med Potatoes -- cubed 4 Veggie Burgers -- or TVP chunk -- soaked in teriyaki/ -- water mix 1 small A-1(r) Steak Sauce -- (bottle) Teriyaki Sauce Saute onions peppers and potatoes in water and tariyaki sauce mixture until potatoes begin to soften. Add water as needed to keep things from sticking. Crumble veggie burgers into chunks and add to mixture. Or, if using TVP chunks, add them. Next add the bottle of A1 and simmer all ingredients until veggies are done. Serves 4+. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Irish Green Potato Soup Recipe By :Ari Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups potatoes -- peeled and cubed 3 cups leeks -- thinly sliced -- or - onions 3 cloves garlic 2 quarts water 1 head broccoli -- in florets -- or 1 large bunch spinach 1 tablespoon salt 1/4 teaspoon white pepper 4 tablespoons evaporated skim milk -- up to 6 tbsp 2 cups nonfat yogurt -- optional In a large pot, combine potatoes, leeks, garlic, the water, broccoli, salt and pepper. Bring to a boil; cover and reduce the heat to simmer. Cook until vegetables are tender, 20 to 25 minutes. Puree in batches in blender or food processor. Stir in evaporated skim milk. heat but do not boil. Ladle into bowls, garnishing with drained yogurt, if desired; serve at once. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Irish Potato Candy Recipe By :(Wendy Lockman) Serving Size : 16 Preparation Time :0:00 Categories : Candy Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tb Mashed potatoes 2 1/4 c Confectioner's sugar 12 ounces peanut butter Placed mashed potatoes in a mixer bowl. Add confectioners' sugar one cup at a time, beating well after each addition. Spread into greased 10 x 15 inch pan. Spread peanut butter over top. Roll as for a jelly roll. Cut into slices. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Irish Potato Candy #2 (With Potatoes) Recipe By :Katherine Seraphic,Pittsburgh P.G. (Ann Miner) Serving Size : 36 Preparation Time :0:00 Categories : Candy Eat-Lf Mailing List Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup mashed potatoes 1/2 teaspoon vanilla 1 pound confectioner's sugar -- sifted 2 tablespoons ground cinnamon Combine mashed potatoes and vanilla. Adding one cup at a time, blend in enough confectioners' sugar to form a stiff, nonsticky dough. (Just how much sugar is needed will depend on moisture of po tatoes. Baked potatoes tend to be drier than boiled; leftovers tend to be drier than fresh.) Working with about 1 teaspoon of mixture for each candy, shape into small irregular spheres (like new potatoes) and set out on wax paper to dry slightly before coating. Toss candies, a few at a t ime, in a plastic bag with ground cinnamon. Shake off excess cinnamon. Store candies in cool place or refrigerate. Makes about 3 dozen candies. Per piece: 53 calories, 0.1 g fat, 1%CFF. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Irish Potato Candy #3 (Without Potatoes) Recipe By :Jacqueline Bernhart,Pittsburgh P.G. (Ann Miner) Serving Size : 24 Preparation Time :0:00 Categories : Candy Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups sugar 1/2 cup evaporated milk 1 tablespoon butter 1/8 teaspoon cream of tartar 1/4 teaspoon salt 1 teaspoon vanilla extract 1/2 cup coconut -- flaked,chopped fine (to 3/4 cup) 2 teaspoons ground cinnamon 2 teaspoons cocoa Blanched almond bits or pine nuts Combine sugar, milk, butter, cream of tartar and salt in saucepan. Heat to boiling, stirring occasionally. cover pan. Cook syrup to 234 degrees or until a few drops form a soft ball when tested in cold water. Uncover occasionally during cooking, and stir gently to prevent scorching. Remove from heat. Let syrup stand undisturbed until lukewarm. Add vanilla. Beat syrup until creamy. Add coconut and blend. Shape candy into small pieces to resemble potatoes. Blend cinnamon and cocoa. roll candy in cinnamon mixture and coat well. Insert bits of blanched almonds or pine nuts to resemble eyes of potatoes, if desired. Makes about 2 dozen. Per piece: 68 calories, 1.4 g fat, 18%CFF. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Irish Soda Bread Recipe By :The Milwaukee Journal, March 1991 Serving Size : 1 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups flour 2 tablespoons brown sugar -- packed 1 1/2 teaspoons baking soda 1 1/2 teaspoons baking powder 1/2 teaspoon salt 2 tablespoons unsalted butter 3/4 cup buttermilk -- room temperature 2 tablespoons buttermilk -- room temperature 1/2 cup golden raisins -- or currants In medium-sized bowl, combine flour, sugar, baking powder, baking soda and salt with wire whisk, stirring just to blend. Cut in butter with pastry cutter until mixture has texture of cornmeal (skip this step if not using butter). Stir in buttermilk and mix thoroughly into a soft dough. Add raisins or currants, incorporating into dough. Turn dough out on lightly floured surface and knead gently until smooth, about 3 minutes. Form dough into 7 inch diameter flattened round loaf and place in lightly oiled 9-inch round, 2 inch deep cake pan. With kitchen shears or sharp knife, cut a cross shape about 1/2 inch deep in center of round of dough. Bake at 375 degrees about 40 minutes, until a medium golden brown. Remove from pan; place flat side down on wire rack and let cool at least an hour. To store bread, wrap with foil or plastic. Makes 1 loaf. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Irish Soda Bread #2 Recipe By :Marta Martin Serving Size : 1 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Cups flour 1 Tsp baking soda 2 Tsp salt 1 Cup sugar 2 Tbs caraway seed 1/2 Box raisins 2 1/2 Cups buttermilk Mix first four ingredients.....then add last three. Bake in two greased loaf pans at 350 degrees for approximately 55 minutes. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Irish Soda Bread #3 Recipe By :Bill Gerold Serving Size : 1 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Cups flour 1 Cup buttermilk -- (to 1 1/2 cups) 1 Teaspoon baking soda 1 Teaspoon salt 1/2 Cup raisins 1 Tablespoon butter Pre-heat oven to 375 Mix flour, baking soda and salt. Slowly add buttermilk then add the raisins and mix again. Shape into a 11/2" high 8" round loaf. Put butter on cookie sheet and bake for 40-45 minutes. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Irish Stew Recipe By :Weight Watchers Mag., Mar.'94 (Bobb1744) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Main Dishes Meats Potatoes Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon Vegetable oil 1 1/2 pounds lean boneless lamb -- cut into -- 1/2" thick pieces (or boneless chicken) 1 medium Onion -- chopped 3 cups Low sodium chicken broth 1/2 teaspoon Dried thyme -- crumbled 1 Bay leaf 6 whole new red potatoes -- (5 oz each) 15 ounces Small onions -- peeled 1 cup Irish ale or beer 1 teaspoon Salt 2 tablespoons Cornstarch Chopped parsley 6 slices Italian bread -- (1 oz each) (optional) 1. In a large heavy saucepan, heat 1/2 of the oil. Add 1/2 of the lamb or beef and cook until well browned on one side, 5-7 min. Stir and cook 1 minute longer; remove meat and set aside. Add the remaining oil the lamb (or beef) and the chopped onion to the pan and cook until browned, about 8-10 min. Return the first batch of meat to the pan. 2. Add broth and bring to a boil over medium heat. Add thyme and bay leaf; lower heat to low, and simmer for 1 hour. 3. Add potatoes, onions, ale and salt. Cover and simmer until potatoes are tender, 30-40 minutes. 4. To thicken stew, add cornstarch to 1/4 cup cold water in a small bowl; stir until smooth. Add to simmering stew; stir gently until thickened. Garnish with parsley; serve with bread. Serving (with 1 slice of bread) provides: 1/2 Fat, 1 Vegetable, 3 proteins, 2 breads, 37 calories (if served without bread, subtract 1 bread). Per serving: With bread: 409 calories, 29 g protein, 9 grams fat, 644 mg sodium. Without bread: 332 calories, 27 gr protein,8 gm fat, 478 mg sodium. Typist's notes: This is great and very filling! Good for a cold winter night! Source: Weight Watchers Magazine, Mar. 1994 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Irish Whole Wheat Soda Bread Recipe By :Beard on Bread Serving Size : 8 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups Whole Wheat Flour 1 cup Flour -- all-purpose 1 tablespoon Salt 1 teaspoon Baking soda 3/4 teaspoon Baking powder 1 1/2 cups Buttermilk -- yogurt or milk -- w/ lemon juice Combine the dry ingredients and mix thouroughly to distribute the soda and baking powder, then add enough buttermilk to make a soft d ough but firm enough to hold its shape. Knead on a lightly floured board for 2 or 3 minutes, until quite smooth and velvety. Form int o a round loaf and place in a well buttered 8 inch cake pan or on a well buttered cookie sheet. Cut a cross on the top of the loaf wi th a very sharp floured knife. Bake in a preheated 375F oven for 35-40 minutes, or until the loaf is nicely browned and sounds hollow when rapped with the knuckles. (The cross will have spread open which is characteristic of soda bread.) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Israeli Wheat Berry Stew Recipe By :McDougall Cookbook - Volume 2 (Bobb1744) Serving Size : 6 Preparation Time :0:00 Categories : Crockpot Eat-Lf Mailing List Legumes Potatoes Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 cups water 1 1/2 cups Great northern beans 1 cup wheat berries 6 small potatoes -- cut in half 1 large onion -- sliced 4 cloves garlic -- minced 5 teaspoons cumin -- ground 3 teaspoons turmeric 1/2 teaspoon black pepper -- ground Mix together all ingredients in crockpot. Cook at high 8 to 10 hours. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * It's Bean Soup Recipe By :Annabel Smyth Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Potatoes Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large onion 2 cloves garlic 2 carrots 1 potato 1 leek 1 tin beans -- mixed rinsed and drained 1 tin corn -- drained (or similar amount frozen sweetcorn). 2 1/2 pints vegetable stock Seasoning to taste Peel and chop onion, carrot, potato and leek, and crush garlic. Place in saucepan with stock and boil until vegetables are cooked. Liquidise the result, and put back in saucepan. Add beans, corn and seasoning and simmer for at least 30 minutes. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Italian "Sausage" Seitan Recipe By :FF List (R. S. Koss) (Wendy Lockman) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Tvp, Seitan, Tempeh Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 c TVP 3/8 c Boiling water 1/4 ts Garlic salt 1/4 ts Garlic powder 1/4 ts Ground fennel 1/2 ts Paprika 1/2 ts Black pepper 1 Egg white 1/4 c Bread crumbs Mix the TVP into the hot water. Let stand for a few minutes. Add everything else and form into two patties. Fry in non-stick pan. It wasn't great but it wasn't bad. If anyone makes it I'd appreciate comments and suggestions. Posted by "R. S. Koss" to the Fatfree Digest [Volume 15 Issue 10] Feb. 10, 1995. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Italian Barley (Vegan) Recipe By :Sue Smith's Rec. Collection (Wendy Lockman) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 c Chopped onions 1/2 c green bell peppers -- chopped 1 Garlic clove -- minced 1 cn Tomatoes -- undrained/in chunk (16 oz. can) 1/2 ts Dried oregano 1/2 ts Dried basil 2 c Water 5 1/4 oz Barley -- 3/4 cup A tasty side dish for almost any entree, this filling grain also reheats nicely in the microwave. In a medium saucepan over medium heat cook onions, green pepper, and garlic until lightly browned. Add small amounts of water if necessary to prevent drying. Add tomatoes spices and water. Bring to a boil. Stir in barley, reduce heat to low, cover and simmer 50 minutes until barley is tender and water is absorbed. Stir occasionally while cooking and add more water if necessary. Note: the original recipe called to saute the 1st three ingredients in olive oil(1T+1t) but I chose to eliminate it and eliminate almost 5 gms fat per serving. Nutrition (per serving): 177 calories Total Fat 1 g (5% of calories) Source: More Lean & Luscious by Bobbie Hinman & Millie Snyder, Page(s): 312 Date Published: 1988 : - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Italian Bean Patties Recipe By :Bean Education&Awareness Network(Mary Curtis) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 30 oz Great Northern beans -- or navy beans, drained, rinsed 1 cup plum tomatoes -- chopped or canned tomatoes 2 green onion -- w/ tops 6 garlic cloves -- minced 1 1/2 tsp. dried thyme 3/4 tsp dried sage 1 tsp ground cumin 1/4 tsp. black pepper 1/8 tsp cayenne pepper salt 1/3 cup yellow cornmeal -- (1/3 to 1/2) olive oil or cooking spray 6 slices Italian bread -- or 6 buns 1 large garlic clove -- halved For relish combine tomatoes, basil, lemon juice and Worcestershire; season to taste with salt and pepper. Refrigerate until serving time. Coarsely mash beans with potato masher, or pulse in a food processor. In a bowl, mix in tomato, green onions, minced garlic, thyme, sage, cumin, salt and peppers. Mix in enough cornmeal to make a firm but not dry mixture. Refrigerate 1 to 2 hours. (if using the shorter time, place mixture in freezer for part of the time to speed chilling). then form into patties. Grease a large skillet with olive oil or spray; cook over medium heat until browned, about 5 minutes on each side. Broil bread 6 inches from heat source until browned, 2 to 3 minutes on each side; rub both sides of bread with cut clove of garlic. Spoon Tomato-Basil Relish on bread; top with bean patties. Adapted from the Bean Education & Awareness Network Refrigerate 1 to 2 hours - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Italian Bulgur Soup Recipe By :Lynn Fischer, Healthy Indulgences (1995) Serving Size : 6 Preparation Time :0:30 Categories : Eat-Lf Mailing List Italian Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Vegetable oil spray 1 1/2 cups summer squash 10 ounces lima beans 1 yellow onion -- chopped 1/2 cup bulgur -- coarse or medium 3 tablespoons chopped parsley 3 cloves garlic -- finely chopped 2 teaspoons chopped fresh basil 28 ounces chopped tomatoes -- canned,low-salt undrained 1 beef bouillon cube 2 tablespoons Parmesan cheese -- slivered Freshly ground black pepper Summer Squash: coarsely chopped summer squash (yellow zucchini) or crookneck pattypan squash or diced winter squash such as butternut, zucchini. Lightly spray a nonstick 5-quart soup pot with vegetable oil. Add the squash, lima beans, onion, bulgur, parsley, garlic, and basil and saute over medium heat for 5 to 8 minutes, adding a tablespoon or two at a time of water to prevent sticking. Add the tomatoes, 3 cups water, bouillon cube, and bring to a boil. Reduce the heat to very low, and simmer, uncovered, for 15 minutes. Add Parmesan cheese and salt, if using, and pepper to taste. [McRecipe:patH 18 Aug 96] - - - - - - - - - - - - - - - - - - - NOTES : Publisher: William Morrow Lynn's Notes: Bulgur is made of tender wheat kernels that have been steamed, dried, and crushed and is available in most stores. It has a mild nutty flavor and texture of short-grain brown rice and when combined with vegetables, it makes a soup a meal in itself. Nearly any kind of summer or winter squash can be used, and it can be more spicy if you add a few shakes of a Cajun mixture. (250 cal, 1.5g fat) * Exported from MasterCook * Italian Cabbage Recipe By :Barbara Rothenberger Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 head cabbage 1 small onion olive oil 2 cans tomatoes -- (or more) 2 tablespoons wine vinegar 2 teaspoons sugar salt Brown cabbage and 1 small onion, chopped in a little olive oil or spray of pam. Add 2 or more cans of tomatoes, 2 T wine vinegar, 2 tsp. sugar and salt to taste (can use fresh tomatoes in season, so would take more salt) Cook together until cabbage is done the way you like it. It is good served cold or re-heated in the microwave. I made it for Easter dinner and everyone loved it. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Italian Cioppino Recipe By :Seafood, Janis Harsila, R.D. & Evie Hansen Serving Size : 7 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Main Dishes Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Lb Cod 1 C Onions -- Chopped 2 Cloves Garlic -- Minced 2 Tsp Vegetable Oil -- * See Note 8 Oz Tomato Sauce 28 Oz Low Sodium Tomato, Canned -- Chopped, Undrained 1/2 C Dry White Wine -- Or Water 1 Tsp Dried Basil 1 Tsp Thyme 1 Tsp Marjoram 1 Tsp Oregano 1 Tsp Sugar 1 Bay Leaf 1/4 Tsp Pepper 4 Whole Cloves -- Optional 1 Tbsp Parsley -- Minced Cut fish into 1/2" cubes and set aside. Saute onion and garlic in oil until tender. Add tomato sauce, tomatoes, liquid and all seasonings except parsley. Let simmer 20 - 30 min, stirring occasionally. Add fish and cook until done, about 10 min. Add parsley. This soup is a complete meal when served with a green salad and French bread. Makes: Seven 1 C servings. You can make the base the day before and add any favorite seafood when you want to serve the dish. Substitutions: Chopped squid, minced clams, scallops. This is wonderful...and very quick and easy to prepare. Entered into MasterCook and tested for you by Reggie Dwork reggie@jeff-and-reggie.com - - - - - - - - - - - - - - - - - - - NOTES : This cioppino recipe is really easy and excellent. Thank you so much! I used cod, scallops and mussels (in the shell) so it was very impressive looking too. This is one you can serve to guests who will says it looks great, it's delicious, and you don't even have to tell them it's LF! (and it took less than 30 min to make) [Mary White] * Exported from MasterCook * Italian Mocha Espresso Recipe By :The Tightwad Gazette (Jennifer Herl) Serving Size : 56 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 c instant coffee 1 c sugar 4 1/2 c nonfat dry milk 1/2 c cocoa Stir ingredients together. Process in a blender until powdered. Use 2 Tablespoons to one small cup of hot water. Serve in demitasse cups. Makes about 7 cups of mix. - - - - - - - - - - - - - - - - - - - NOTES : Check on servings. * Exported from MasterCook * Italian Pita Crisps Recipe By :Cooking Light, 9/95 (lilith@castleholt.com) Serving Size : 1 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon grated parmesan cheese 2 tablespoons margarine -- (lowfat), melted 1 teaspoon dried Italian seasoning 1/2 teaspoon paprika 2 whole whole wheat pitz bread -- (6 inch each), split 1/8 teaspoon salt Mix cheese and spices. Sprinkle with spices. Cut each pita half into 8 wedges, and place on a baking sheet. Bake at 350 degrees F. for 8 minutes or until crisp; let cool. Store in an airtight container. Yield: 32 crisps (serving size: 1 crisp). - - - - - - - - - - - - - - - - - - -