* Exported from MasterCook * Mexican Chicken Casserole Recipe By :Stove Top (Sally Eisenberg) Serving Size : 6 Preparation Time :40:00 Categories : Casseroles Chicken Eat-Lf Mailing List Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 Cups water -- hot 3/4 Cup salsa 1 Tablespoon diet margarine -- optional 1 6 Oz Stove Top Stuffing -- chichen flavor 6 chicken breast -- skinless 1/2 Cup Monterey jack cheese,low-fat -- shredded Heat oven to 350 degrees. Stir in water, 1/4 cup of the salsa, margarine and vegetable/seasoning packet in 2-quart baking pan.Stir in stuffing crumbs to moisten. Arrange chicken over stuffing. Pour remaining salsa over chicken. Loosely cover pan with foil; bake 35 min. Sprinkle with cheese and melt. Serve. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mexican Chicken Rollups Recipe By :Mastercook (Diane Jennings) Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 boneless skinless chicken breast halves 1 can green chile -- whipped 1/2 cup lowfat mozzarella cheese -- shredded 1 serving egg beaters(r) 99% egg substitute or 2 egg whites 1 Cup baked tortilla chips -- crushed 1 can enchilada sauce 16 ounces canned tomatoes -- chopped 1/2 cup lowfat cheddar cheese -- shredded 1. Chicken breasts: split, and pound to flatten. 2. Crush the tortilla chips finely. 3. On each chicken breast place 1 chili, and 2 tablespoons mozzarella cheese, roll breast tightly and fasten with wooden picks. 4. Dip each roll into the beaten egg, then into crushed chips. 5. Place rolls in a shallow baking dish sprayed with pam 6. Bake in preheated 350-degree oven for 20 minutes. 7. Chop the tomatoes but do not drain. Mix with the enchilada 8. Bake in preheated 350-degree oven for 15-20 minutes. Sprinkle with cheddar cheese and bake 5-7 minutes longer until cheese is bubbling. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mexican Lasagna Recipe By :Star Tribune 93,Mary Carroll (Kathleen) Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Main Dishes Mexican & Southwestern Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup sherry 1 medium onion -- minced 3 cups mushrooms -- sliced 2 medium zucchini -- grated 2 medium red bell peppers -- seeded and chopped 1 tablespoon basil, fresh -- chopped 1/2 teaspoon oregano -- dried 2 cups spinach leaves -- chopped 2 cups cottage cheese -- nonfat 3 cups spaghetti sauce -- Del Monte Traditional 1/2 cup salsa 1 pound lasagna noodles -- uncooked 5 ounces nonfat mozzarella cheese -- part skim milk NOTE: for a spicier flavor add some jalapenos to the vegetable mixture and use hotter salsa. Heat the sherry in a large nonstick skillet and saute onion over medium-high heat until soft but not browned. Add mushrooms, zucchini,and bell pepper; saute, stirring frequently, until soft, about 5 minutes. Remove fr om heat; add basil, oregano and spinach. Cover pan and set aside. Lightly coat a 9- by 13-inch baking pan with non stick spray. In a small bowl, mash the cheese. In another bowl, combine spaghetti sauce with salsa. To assemble lasagna, spoon 1/3 of the vegetable mixture in the bottom of the prepared baking pan. Top with a layer of uncooked noodles; top with 1/3 of the cheese, then 1/3 of the sauce. Repeat until ingredients are us ed up, ending with sauce on top. Sprinkle with mozzarella cheese. Cover lasagna with foil and refrigerate overnight. Preheat oven to 350 degrees. Bake 1 hour, then remove foil and bake 15-25 minutes longer, or until lightly browned and bubbling. Serves 8-10. This is a great lasagna. This recipe, which I clipped the recipe from the newspaper three years ago, attracted me because you do NOT cook the noodles in advance. Instead you let the lasagna sit in the refrigerator overnight. I cut most of the fat out of the recipe. In the note I've made suggestions for making the lasagna spicier. I used Pace Medium Picante Sauce for the salsa which added the right amount of "nip" for me. Mary Carroll is also the author of a cookbook titled something like "No cholesterol, not kidding." Serve with fresh fruit and fatfree cornmeal bread. Yum. Kathleen schuller@ix.netcom.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mexican Lasagna #2 Recipe By :Fatfree List: Vegetarian Times,6/95 (Ellen Rakes) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Can pinto beans -- (15 oz) pink or black beans drained and rinsed 1 Can diced tomatoes -- (14 oz) 1 Can green chiles -- (4 oz), chopped 2 Cups frozen corn kernels -- thawed 2 green onions -- minced 1/2 Tsp. ground cumin 1/2 Tsp. dried oregano 8 corn tortillas Preheat oven to 400 degrees. In large mixing bowl combine beans, tomatoes, chilies, corn, green onions, cumin and oregano; mix thoroughly. Spray a 2-quart baking dish lightly with PAM. Line with 4 tortillas, overlapping if necessary. Spread half of the bean mixture in a layer over tortillas Bake 12 to 15 minutes. Let stand 1 or 2 minutes then cut into squares and serve. Makes 6 servings. * When I made this I used black beans and canned corn and it was soooooooooo good! It is quick and easy and the perfect left over dish! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mexican Layered "Pizza" Recipe By :Stephen Smith mod. of Vegetarian Times Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Mexican & Southwestern Quick & Simple Ideas Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 15 ozs corn, frozen -- thawed 15 ozs black beans -- drained and rinsed 15 ozs canned tomatoes -- chopped w/ liquid 4 ounces green chiles -- chopped 1/2 c onion -- finely chopped 1/2 tsp cumin 1/2 tsp oregano 1 tbsp jalapeno -- minced, optional 8 ounces lowfat monterey jack cheese -- grated 8 9 inch lowfat wholewheat tortillas Mix corn, beans, tomatoes, chilies, onions and spices in a bowl. If time permits, allow flavors to blend. Lightly spray two 9-inch cake pans with oil. Put a tortilla in each pan and spoon over 1/6 of vegetable mixture. Sprinkle on about 2 oz. grated cheese. Repeat twice more, and top with remaining tortillas. Bake in 400-degree oven about 15 minutes. Let cool 3-5 minutes and invert onto plates. Cut in wedges to serve. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mexican Lentil Casserole Recipe By :(Diane Jennings) Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Legumes Mexican & Southwestern Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup onion -- chopped 1/2 cup green pepper -- chopped 1/2 cup celery -- chopped 4 cups water 1 cup lentils -- uncooked (7-1/2 oz) 1 1/2 cups cooked brown rice 1 can tomato paste -- (1 oz) (1 to 6) 1 packet taco seasoning mix -- (1 oz) (1 to 1 1/4) 1/2 teaspoon chili powder serves 6 I tried this the other night and it was pretty good. The only thing I might change next time is to use red beans instead of lentils. I served this with corn on the side and everyone cleaned their plate :) The cookbook suggest: If there are any leftovers, you can make another meal by wrapping it in a tortilla for a quick burrito dinner.[Diane] In a medium saucepan, combine onions, green pepper, celery and water. Brint to a boil over medium heat. Stir in lentils, cover pot, reduce heat to low, and simmer for 40 minutes. Preheat oven to 375. Lightly oil a 1-3/4 quart casserole or spray with a non-stick cooking spray. Remove saucepan from heat and stir in remaining ingredients, mixing well. Spoon into prepared casserole. Bake, uncovered 25 minutes. Let stand 5 minutes - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mexican Low-fat Pinto Beans (Bean Soup) Recipe By :Butter Busters,adpt for crockpot (Ann Miner) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups water 1 pound dried pinto beans -- 2 cups 1 medium onion -- chopped 1 teaspoon minced garlic -- from jar or 4 cloves fresh 1/2 teaspoon salt -- optional (or low-sodium salt) 1 teaspoon cumin seed -- ground 1 can tomatoes with green chilis -- (Ro-tel) Here's my favorite recipe from Butter Busters with my modifications for making in the crockpot. Next time I think I'll use 2 cans of Ro-tel and less water. Soak beans overnight. Mix water, beans, and onion in a 4-quart Dutch oven. Cover and heat to boiling; boil 2 minutes. Remove from heat and let stand 1 hour. Add just enough water to cover beans. Stir in remaining ingredients. Heat to boiling; reduce heat. Cover and simmer, stirring occasionally, until beans are tender, about 2 hours. Add water during cooking if necessary. Serve with rice as a meal or in bowls as Bean Soup. For crockpot: soak and boil as directed. Combine ingredients in crockpot (don't add extra water). Cook on low for 9 hours or high for 2 hours and low for 4-5 hours. These are great leftover and can be mashed for "refried" beans. Add less water for less soupy consistency. Per 1/6 recipe: 270 calories, 1.0 g fat, 3.1%CFF. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mexican Peasant Soup Recipe By :Boston Globe (mod Mary Aegerter) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Quick & Simple Ideas Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 c onion -- chopped 3/4 c celery -- chopped 1/2 c green pepper -- chopped 1 clove garlic -- minced 1/4 tsp ground pepper 1/4 tsp chili powder few drops tabasco sauce -- to taste 2 c vegetable broth 16 ozs refried beans tortilla chips -- optional cheddar cheese, shredded -- optional Saute vegetables until tender. Add spices, broth, and refried beans. Heat through. Top with chips or cheese if desired. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mexican Pie Recipe By :Cooking Light (Jenny Philpot) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- mexican vegtable part: 3 cups frozen corn 1 pint tomatoes 1/4 cup green pepper -- chopped 3/4 cup onions -- sliced 2 tbls chopped fresh cilantro 1 tbl lime juice 1 can pinto beans 2 cloves garlic -- pressed or minced 1/4 cup picante sauce -- chunky corn meal-crust part: 1/2 cup skim milk 1/4 c all-purpose flour 1/4 cup yellow cornmeal 1/4 tsp chili powder 2 Egg Beaters(r) 99% egg substitute -- beaten 1/2 cup lowfat cheddar cheese -- or monterey jack saute the onions and pepper in a large skillet over medium heat, just until soft. stir in rest of vegtable ingredients; simmer 15 munites or so. salt and pepper to taste. in a mixing bowl combine cornmeal crust ingredients; whisk breifly then turn into a vegtable-sprayed pie dish. bake at 475 for 10 munites or until puffy and brown. add vegtable mixture, then sprinkle cheese on top. bake ten munites more or so or just until the cheese is the way you like it. makes four servings - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mexican Red Pepper And Tomato Soup Recipe By :Weight Watcher's Pasta Cook Book (Donna Webster) Serving Size : 4 Preparation Time :0:00 Categories : Chile Pepper Dishes Eat-Lf Mailing List Pasta Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 teaspoons Olive oil 2 onion -- sliced 2 red bell pepper -- seeded and chopped 2 cloves garlic -- crushed 1 tablespoon chili powder -- mild 1/2 teaspoon Ground cinnamon 14 ounces canned tomatoes -- chopped 2 tablespoons Tomato puree 1 1/2 pints vegetable stock 4 ounces macaroni -- cooked -- or- other small pasta shapes Salt Fresh chopped coriander -- or- Oregano, to garnish 1. Heat the oil in a large saucepan. Add the onions, red peppers and garlic and cook gently for about 5 minutes until softened. Stir in the chilli powder and cinnamon and cook for 1 minute more. 2. Add the chopped tomatoes, puree and stock. Bring to a boil and then reduce the heat, cover and simmer for 20 minutes. 3. Blend the soup in a liquidiser or food processor until smooth. Return to the saucepan, add the cooked pasta and reheat the soup gently. Season with salt to taste. 4. Serve the soup in warm bowls, garnished with chopped coriander or oregano. Preparation time: 10 minutes Cooking time: 30 minutes Calories per serving: 120 Freezing recommended Selections per serving: 1 Carbohydrate; 1 Fat; 2 Vegetable Variations: To make this a more substantial soup, add 6 oz (1 80 g) canned kidney beans at step 3. This will add 1/2 Protein Selection and increase the Calories to 160 per serving. Non-vegetarians can add 2 oz (60 g) of finely sliced chorizo sausage at step 3. This also adds 1/2 Protein Selection per serving and increases the Calories to 160 per serving. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mexican Refried Beans Recipe By :(Wendy Lockman) Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Mexican & Southwestern Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tb Olive oil 2 cloves garlic -- minced 1 can Pinto beans -- (15 1/2 oz) 1/8 ts Freshly ground black pepper Place olive oil and garlic in 9-inch microwave-proof pie plate. Microwave on HIGH (100% power) 45 seconds. Drain pinto beans, reserving 1/3 cup of juices. Add beans and reserved juiced to garlic mixture in microwave-proof pie plate. Mash beans with potato masher until all are broken up. Stir in pepper. Cover with wax paper and microwave on HIGH 3 minutes. Stir well and smooth out top to make even. Makes 2 cups. Printed in the November 27, 1992, issue of the Los Angeles Times. Posted by Alan Burgstahler - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mexican Rice Recipe By :Cooking Light 1995 p. 127 (Jackie Bowler) Serving Size : 9 Preparation Time :0:50 Categories : Eat-Lf Mailing List Rice Side Dishes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup rice -- uncooked 3/4 cup sun-dried tomatoes -- chopped 1/2 cup sweet red peppers -- chopped 1/4 cup green onion -- chopped 1 can green chiles -- chopped (4 oz) 2 teaspoons cumin seed 1 clove garlic -- minced vegetable cooking spray 2 1/2 cups beef broth -- undiluted Combine first 7 ingredients in a 2 quart casserole coated with cooking spray. Bring broth to a boil in a medium saucepan. Pour broth over rice mixture. Cover and bake at 3500 for 40 minutes or until rice is tender and liquid is absorbed. About 8% cff. _________________________ - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mexican Salad Recipe By :WW Healthy Heart,B.Piper (Donna Webster) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 oz Mixed salad leaves (ie, Oak Leaf,radicchio,Little Gem) -- rinsed and drained 6 Inch cucumber -- chopped 1 large Carrot -- grated 2 Tomatoes -- chopped 1 small Green pepper -- seeded and sliced 3 oz Canned red kidney beans -- rinsed and drained 2 oz Raisins 2 ts Lime juice 5 ounces Natural fromage frais 1 t Tomato puree 1 t Coarse grain mustard 4 oz lowfat Cheddar cheese -- grated Salt and freshly ground black pepper Preparation time: 15 minutes Freezing: not recommended Arrange the salad leaves on four serving plates and top with the cucumber, carrot, tomatoes, green pepper, red kidney beans and raisins. Sprinkle with the lime juice. Blend the fromage frais with the tomato puree and mustard. Season lightly withh salt and pepper and spoon over the salads. Divide the grated cheese between each plate and serve immediately. Taken from the Weight Watchers Healthy Heart Cook Book by Beverley Piper - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mexican Style Bow Ties Recipe By :National Pasta Association (Anita Matejka) Serving Size : 8 Preparation Time :0:10 Categories : Chicken Eat-Lf Mailing List Mexican & Southwestern Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces pasta -- bow tie, cooked 1/2 tsp olive oil 1/2 pound skinless boneless chicken breast -- ground, cooked 1/2 cup bell peppers -- chopped 1/2 c onions -- chopped 15 ozs dark red kidney beans -- drained and washed 1/8 tsp cumin 1 tsp chili powder 8 ounces tomato sauce -- no-salt added 2 3/4 c frozen corn kernels -- thawed 1/2 c fat-free cheddar cheese -- grated 1 c fat-free plain yogurt 1/2 c taco sauce 1/2 c baked tortilla chips Prepare bow tie pasta according to package directions; drain. In a skillet, heat oil over medium heat. Cook chicken, bell peppers, and onions until chicken is no longer pink and vegetables are tender. Add, beans, cumin, and chili powder; heat through. In a mixing bowl, combine pasta, chicken mixture, tomato sauce, corn, and cheddar cheese. In another bowl, combine yogurt and taco sauce. Add to salad mixture and toss well. - - - - - - - - - - - - - - - - - - - Serving Ideas : Can be served warm or cold. NOTES : To serve, garnish with low-fat tortilla chips and serve with additional taco sauce. * Exported from MasterCook * Mexican Style Cornbread Recipe By :Albers cornmeal pkg(Jan Gordon) Aiko Pinkoski) Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups cornmeal -- yellow cup whole wheat flour 1 egg substitute -- or equiv. to 1 egg 1 tablespoon baking powder 1 cup skim milk -- or rice or soy milk 1 can creamed corn -- (16 ounce) (16 to -- 17) 1/4 cup chopped onion 1 can green chile -- chopped 1 teaspoon jalapenos -- or more 1/4 cup red bell pepper -- chopped 1 teaspoon salt -- if you like> mix dry ingredients mix wet ingredients blend together I've made this a couple of times & it's a great moist cornbread (try making it w/blue cornmeal for an *interesting* purple bread). It doesn't keep well though, so eat quickly or freeze.[Aiko] spray 8" pan with cooking spray, bake 35 - 40 minutes If you prefer more traditional cornbread, leave out the onions and chilies, add a tablespoon to 1/4 cup sugar if you like it sweeter. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mexican Style Hominy Recipe By :FF List (Mary A. Flesch) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Medium onion -- chopped (1/2 cup) 1 Pound zucchini -- cut int chunks or slices 1/2" thick (remove seeds if the squash is large) 1 Can hominy grits -- (20 oz) drained 2 tomatoes -- cored and diced 2 T lime juice 3 Teaspoons chili powder -- or more to taste (mild, hot or a combination) salt to taste freshly ground black pepper to taste 6 servings 1. In a large, deep skillet or wide saucepan, saute the onion until soft. 2. Add the remaining ingredients. Heat the ingredients over medium heat until they bubble, and cook them, uncovered, stirring several times, unitl the zucchini is barely tender, about 10 minutes. If desired, add a little bit of cheese to the top and served with flour tortillas. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Microwave Stuffed Mushrooms Recipe By :My files (Annice Grinberg) Serving Size : 4 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Stuffing Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 large mushrooms 1/4 cup onion -- chopped 1/4 cup green peppers -- chopped 3 ounces lowfat white cheese 1 cup bread crumbs 1 teaspoon lemon juice 1/2 teaspoon salt 1/8 teaspoon pepper Remove stems from mushrooms and chop. Pur in glass bowl with onions and peppers and a few drops of sater or broth. Micro 3 min. at high. Add the rest of the ingredients (except caps). Stuff the caps, and arrange around the edges of a plate. Micro at high for 3-4 min. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Microwaved Acorn Squash Recipe By :Vicki Ann (Aimee Bucchino) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 acorn squash ground cinnamon ground nutmeg maple syrup I prick them with a fork, and microwave them (just in a dish, no wrap needed) for about twelve minutes or until it feels soft. Cut them in half after cooking, scoop out the seeds with a spoon. I like to season with some cinnamon, or nutmeg, and add a teaspoon or two of real maple syrup. One of my favorite veges! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Microwaved Rice Recipe By :hermes@crl.com (Don Hermes) Serving Size : 6 Preparation Time :0:35 Categories : Eat-Lf Mailing List Rice Side Dishes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 C Rice 3 C Water -- to 4 C Put rice in a big glass bowl then add water, zap it on high for 25 min and let it sit for another 5-10. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Microwaved Tofu Recipe By :Juna Luker Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- tofu low-sodium soy sauce My kids (1 & 3) and I love tofu cubed and microwaved (with low sodium soya sauce put on before heating). I nuke the heck out of it and they eat it like candy with their fingers. I also freeze it and then crumble it into any sauces (instead of meat). I prefer the tofu with herbs already in it - the kids like the plain kind. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Middle Eastern Pesto With Lemon And Coriander Recipe By :Toronto Star,B. Stern (S. Rogers) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mediterranean Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 c fresh parsley 1/2 c fresh coriander 3 cloves garlic 1/4 c lemon juice 1 tsp salt 1 tsp paprika 1 tsp ground cumin 1/8 tsp cayenne pepper 3 tbsp olive oil In food processor or blender, blend parsley, fresh coriander and garlic until finely chopped. Blend in lemon juice, salt, paprika, cumin and cayenne. Add olive oil; process until incorporated. Taste; adjust seasoning if necessary. Makes about 1/2 cup. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Migas Recipe By :Gayle Smith Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Egg Whites -- or Egg Beaters Tomatoes -- chopped onions -- chopped green pepper -- chopped corn tortillas -- torn in quarters Migas are eggs (egg whites or egg beaters) mixed with chopped tomatoes, onion, green pepper, & corn tortillas torn into quarters. Served with hashbrowns & refried beans. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mile High Frosting Recipe By :My files Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 egg whites 1 cup jelly -- or corn syrup 1 teaspoon vanilla -- or other extract Beat whites till soft peaks, Gradually beat in rest till very stiff. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Millie's Basic Whole Wheat Bread Recipe By :Bread Mach.Baking-Perfect Every Time,L.Brody(Reid Furniss) Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Large Egg -- + water 2 Tablespoons Butter -- Room Temperature 1/4 Cup Molasses 2 Tablespoons Honey 1/2 Cup Cornmeal -- Yellow 2 Cups Flour -- Whole-grain wheat 1 Cup Bread Flour 1 1/2 Tablespoons Nonfat dry milk powder 1 1/2 tsp Salt 2 1/2 tsp Yeast The recipe calls for extra large egg, placed in a 1 cup measure, plus enough warm water to measure 1 cup liquid total. Place in the machine in the order listed. Program for basic white bread and press start. Check the dough after the first 10 minutes of kneading - adding tablespoon increments of the white flour if the dough appears very moist. A very flavorful dense compact loaf. Excellent! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Millie's Basic Whole Wheat Challah Recipe By :Bread Mach.Baking-Perfect Every Time,L.Brody(Reid Furniss) Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Tablespoons Olive Oil 2 Tablespoons Honey 2 Large Egg 3/4 Cup Water -- 110 F 2 Cups Bread Flour 1 Cup Flour -- Whole-grain wheat or whole wheat pastry flour 1 1/4 tsp Salt 1 Tablespoon Sugar 2 1/2 tsp Yeast Place in the machine in the order listed. Program for basic white bread and press start. Bake it in the machine for a high domed loaf or do it by hand in the traditional braid. Whole Wheat Pastry flour is called for - for a lighter texture. A very flavorful light textured high loaf. Excellent! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Minestrone Casalinga Recipe By :Your Good Health, Mar/Apr 1994,Mc Dougall Newsltr(R.Dwork) Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Potatoes Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 C White Beans -- dried 10 C Water -- or veggie broth 1 Onion -- coarsely chopped 2 Garlic Cloves -- minced 2 Leeks -- sliced 2 Carrots -- sliced 2 Stalks Celery -- sliced 2 Lg Potatoes -- peeled and in chunks 1/2 lb Mushrooms -- thickly sliced 2 Zucchini -- cun in half length- -- wise, thick sliced 1 C Green Beans -- 1" pcs 15 oz Stewed Tomatoes -- Italian style 1 tbsp Parsley 1 tsp Dried Basil 1/2 tsp Dried Rosemary 1/4 tsp Dried Sage 1 C Cabbage -- shredded 1/2 C Frozen Peas 1/2 C Orzo -- or other sm pasta Pepper -- to taste Soak beans covered in water, overnight. Drain. Place beans and water or broth in lg soup pot with onion and garlic. Bring to boil, cover and cook over low heat for 1 hr. Add leeks, carrots, celery, potatoes, mushrooms, zucchini, green beans, tomatoes, and seasonings. Continue to cook for another hr. Add cabbage and peas. Cook 20 min. Add pasta and cook another 10 min. Sprinkle with freshly ground pepper before serving. HINT: This soup is even better when it is reheated. It also freezes well. The veggies may be varied to suit your own tastes or to use what you have available. Entered into MasterCook II by Reggie Dwork reggie@jeff-and-reggie.com - - - - - - - - - - - - - - - - - - - NOTES : Cal 159.5 Fat 0.7g Carbs 32.5g Dietary Fiber 6.1g Protein 8.4g Sodium 205mg CFF 3.6% * Exported from MasterCook * Minestrone Soup Recipe By :Weight Watcher's Pasta Cook Book (Donna Webster) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 teaspoons Vegetable oil 1 onion -- chopped 1 clove garlic -- minced 2 Carrots -- finely chopped 2 stalks celery -- chopped 14 ounces canned tomatoes -- chopped 2 pints vegetable stock 2 ounces spaghetti -- broken into short -- pieces 4 ounces frozen peas 6 ounces cabbage -- shredded 1 whole leek -- thinly sliced 1 teaspoon Dried basil 4 tablespoons fresh parsley -- chopped Salt and freshly ground Black pepper 4 teaspoons grated parmesan cheese -- to serve 1. Heat the oil in a large saucepan. Add the onion and cook gently for 4-5 minutes, until translucent. Add the garlic, carrots and celery and cook for 3 @nutes more, stirring occasionally. 2. Add the chopped tomatoes, vegetable stock and spaghetti. Bring to a boil and then cover, reduce the heat and simmer gently for 20 minutes. 3. Add the frozen peas, cabbage, leek, basil and parsley and simmer gently for 20 minutes more. Season to taste with salt and pepper. 4. Ladle the soup into warm bowls and sprinkle a teaspoon of parmesan cheese on top of each. Serve immediately. Preparation time: 15 minutes Cooking time: 45 minutes Calories per serving: 155 Freezing recommended Literally meaning 'big soup', minestrone is the king of Italian soups. traditionally, it would include potatoes and in peasant households, leftover odds and ends would all get thrown into the pot! Selections per serving: 1/2 Carbohydrate; 1 Fat; 2-1/2 Vegetable; 30 Optional Calories Variations: Add 1 oz (30 g) of grilled, chopped lean bacon at step 1. This win add 1/2 Protein Selection per serving and make it unsuitable for vegetarians. Omit the parmesan cheese and substitute 4 x 1/2 oz (15 g) servings of grated Cheddar cheese. This will add 1/2 Protein Selection and reduce the Optional Calories to 20 per serving. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Minestrone Soup #2 Recipe By :Stay Young at Heart ,National Institute of Health(R.Dwork) Serving Size : 16 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 Cup Olive Oil 1 Clove Garlic -- Minced 1 1/3 Cups Onion -- Coarsely Chopped 1 1/2 Cups Celery -- Chopped w/leaves 1 Tablespoon Parsley -- Chopped Fresh 1 Cup Carrots -- Sliced 4 3/4 Cups Cabbage -- Shredded 1 Pound Tomatoes -- Cut Up 1 Cup Kidney Beans -- Drained & Rinsed 1 1/2 Cups Frozen Peas 1 1/2 Cups Green Beans -- Fresh 6 Ounces Tomato Paste 1 Dash Hot Pepper Sauce 11 Cups Water 2 Cups Spaghetti -- Broken/uncooked Heat oil in a 4-quart saucepan. Add garlic, onion and celery and saute about 5 minues. Add all remaining ingredients except spaghetti, and stir until ingredients are well mixed. Bring to a boil. Reduce heat, cover, and simmer about 45 minutes or until vegetables are tender. Add uncooked spaghetti and simmer 2-3 minutes only. <><><><><><><><><><><><><><><><><><><><><><><><> Simmie Sinow (simmie@earthlink.net) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mini Sausage Rubens Recipe By :(Wendy Lockman) Serving Size : 44 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Meats Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 lb Smoked Sausage -- lowfat 1 Loaf Party Rye Bread 4 t Butter 1 c Thousand Island Salad Dressing 16 oz Sauerkraut 10 slices swiss cheese Slice sausage into 1/4 inch pieces. Drain the saurkraut. Cut cheese slices into 1/2" x 2-1/2" strips. Melt butter in small skillet. Brush rye bread with butter on both sides. Place on baking sheet. Toast at 400 degrees for 5 minutes. Turn. Remove from oven and build rubens ending with criss- crossed cheese slices on top. Bake for 5-10 minutes or until the cheese is bubbly. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mint And Ginger Chicken Recipe By :ReddHedd (Reggie Dwork) Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Fish & Seafood Main Dishes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 lbs boneless skinless chicken breast halves -- in 1/2" cubes 2 Tbsp flour 2 Tbsp fish sauce -- (nam pla) 2 Tbsp soy sauce -- divided 1 piece fresh ginger root -- 1 1/2" long,peeled 2 chili peppers -- chopped 1 Tbsp vinegar 1 Tbsp sugar 1 lime -- juiced 1 lime zest 3 cups chinese cabbage -- (Nappa), chopped 4 green onions -- chopped 1/4 c fresh mint -- chopped In medium bowl place chicken. Sprinkle with flour, turning to coat. Add fish sauce & 1 Tbsp. of the soy sauce; set aside. Place ginger in blender & mince, about 30 seconds; add chilies, remaining 1 Tbsp. soy sauce, vinegar, sugar & 1/2 tsp. grated lime peel. Blend or process about 1 minute; set aside. Into heated wok or Dutch oven over high heat, pour oil. Add chicken, onion & cabbage, stir frying about 4 minutes until chicken turns white. Pour ginger sauce over chicken & continue to stir fry over high heat until sauce thickens, about 2 minutes. Sprinkle with lime juice & top with mint. Serve with hot steamed rice. - - - - - - - - - - - - - - - - - - - NOTES : 257 calories per serving. 3 g fat. 9% fat * Exported from MasterCook * Minted Cantaloup And Blueberries Recipe By :Home Cooking, 8/94 (Reggie Dwork) Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 C Sugar 1 C Water 2 Tbsp Mint -- crushed 1 C Blueberries 2 C Cantaloupe Balls -- about 1 1/2 melons 1 Sprig Mint -- for garnish Combine sugar, water and crushed mint in saucepan. Boil for 3 min. Strain and chill. Add blueberries and cantaloupe balls to syrup. Serve either as a salad or with whipped topping for dessert. Serves 3 - 4 Entered into MasterCook II and tested for you by Reggie Dwork reggie@jeff-and-reggie.com Quite good. - - - - - - - - - - - - - - - - - - - NOTES : Cal 148.2 Fat 0.4 g Carb 37.2 g Protein 1.3 g Sodium 13 mg Dietary Fiber 1.6 g CFF 2.5% * Exported from MasterCook * Minted Herb Bread Recipe By :Donna German The Bread Machine Cookbook II(Heather Roch) Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- --small-- 2/3 Cup water 2 Tablespoons olive oil 1/2 Teaspoon salt 1/2 Teaspoon sugar 2 Tablespoons parmesan cheese -- grated 1 Teaspoon basil 1 Teaspoon parsley 1 Teaspoon mint 1 1/2 Cups bread flour 1 Teaspoon yeast --medium-- 1 Cup water 3 Tablespoons olive oil 2/3 Teaspoon salt 2/3 Teaspoon sugar 3 Tablespoons parmesan cheese -- grated 1 1/2 Teaspoons basil 1 1/2 Teaspoons parsley 1 1/2 Teaspoons mint 2 Cups bread flour 1 1/2 Teaspoons yeast - - - - - - - - - - - - - - - - - - - NOTES : This is an absolutely superb bread. Try it! You can vary this bread by subbing up to half of the bread flour with whole wheat flour. Don't forget to triple the amount of herbs if you use fresh. * Exported from MasterCook * Minted Split And Fresh Pea Soup Recipe By :Bean Powe,Tamara Holt (Reggie Dwork) Serving Size : 5 Preparation Time :0:43 Categories : Eat-Lf Mailing List Grains & Cereals Soups & Stews Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup Split Peas -- dried 3 cups Water 1 package Peas, Frozen -- thawed, 10 oz 3 tablespoons fresh mint -- chopped 1/2 teaspoon Salt -- or to taste 1/8 teaspoon Pepper -- or to taste Place split peas and water in a saucepan over med. heat. Simmer until tender, about 30 min. Add peas and continue simmering until they are cooked, 6 - 7 min. Cool slightly. Place peas, water, salt, and pepper in a food processor. Process until smooth. Serve hot or chill and serve. - - - - - - - - - - - - - - - - - - - Serving Ideas : Wonderful served chilled in summer. NOTES : Prep. Time: 3 min. Cooking Time: 35 - 40 min. Cal 115.8 Fat 0.5 g Carbs 20.3 g Protein 8.4 g Sodium 97 mg Dietary Fiber 8.2 g CFF 3.6% * Exported from MasterCook * Miso Marinade For Fish Recipe By :The Brilliant Bean (Sharon Badian) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup miso -- (light or dark) 6 tbl water 1/4 cup mirin -- or sweet sherry 4 fish steaks -- about 3/4" thick, -- 5-6 oz/steak (I used halibut) -- (4 to 6) 1 tablespoon toasted sesame seeds freshly ground black pepper Serves 4. 1. Combine miso, water and mirin in a small saucepan. Heat over a moderate-low flame for about 5 minutes. Stir occasionally to dissolve the miso. 2. Pour into a baking dish big enough to hold all the fish steaks in one layer. Pat the fish steaks dry. Place in baking dish. Let sit for 15 minutes. Turn over and marinate for at least 6 hours in the refrigerator. You can marinate it overnight if you want. Turn once or twice. 3. Stoke up the grill or broiler. Remove fish from marinade. Grill steaks for 3 minutes per side, about. Place on serving platter, sprinkle with sesame seeds and black pepper. Serve. Note: Mirin is sweet rice wine. Look for it in the supermarket with other Asian ingredients or at an Asian market. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Miso Soup With Carrots And Mushrooms Recipe By :World of the East Veg.Cking,Madhur Jaffrey(RL Simmons) Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Strip Kombu -- 7 x 4" 1 Carrot -- peel, cut in very -- fine julienne matchsticks 1/2 Med Onion -- peel, slice very -- fine half rings 4 Med Mushrooms -- wipe, cut very thin -- slices 1 piece Lemon Peel -- 1" x 1/3", cut -- lengthwise in very fine long slivers 4 Tbsp Red Miso 1/8 Tsp Seven Spice Seasoning Bring 4 cups of water to a boil in a 2.5 quart pot. Wipe the kombu lightly with a damp cloth, then drop into the water, making sure that it is well submerged. Turn off the heat. Leave the kombu in the water 2 -3 min. Remove the kombu. (Save it for use in other recipes - works well in beans or veggie soups). Add the carrot, onion, mushrooms, and lemon peel to the kombu broth. Bring to a boil again, cover, and simmer on low heat for 5 min. Turn off the heat. Put miso in a small sieve. Partially submerge the sieve in the soup and press out the miso with a wooden spoon. [I found this too difficult since my sieve has too fine a mesh - I just scraped out the miso into the broth and mashed it against the sides of the pot to dissolve it.] Bring to a boil again. Just as the first bubbles form, turn off the heat. Stir the soup and ladle into soup bowls (lidded Japanese bowls are best [she says]. Sprinkle each bowlful with the 7-spice seasoning [I omitted this, the soup is very flavorful without it] and serve immediately. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Misoshiru (Miso-soup) Recipe By :Yoko Kamit Serving Size : 5 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 whole eggplant -- sliced (or any vegetable) 1/3 package tofu -- cut into small cubes 5 cups dashi soup -- (the 2nd dashi rec) 100 grams miso -- (to 120g) Yields: 5-6 servings 5.1 Heat dashi and put eggplant. 5.2 When cooked put tofu and miso, then turn off the fire immediately. (If miso is boiled, smell has gone.) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mixed Bean Vegetable Soup Recipe By :Spiral Co-Op Natural Foods, Hastins,MN (BunnyMama@aol.com) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups dried beans -- washed and drained --mixed assortment of dried beans 8 cups water 1 clove garlic -- minced 1 large onion -- chopped 2 tablespoons lemon juice 2 tablespoons honey 2 bay leaves 1 can vegetable juice cocktail -- (24 oz) --or tomato juice 1 can tomatoes -- (16 oz) undrained 2 cups sliced carrots 1 1/2 cups shredded cabbage 1 cup chopped celery 1/4 cup chopped green bell pepper beef bouillon to taste salt and pepper In large container, cover beans with 3 quarts water. Soak overnight (minimum 12 hours). Rinse and combine in large soup pot with 8 cups water, garlic, lemon juice, honey and bay leaves. Simmer, covered, for 2 hours. Add remaining ingredients and simmer, covered, for 1/2 to 1 hour, depending on size of vegetables. Remove and discard bay leaves before serving. Substitutions on vegetables is encouraged. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mixed Berry Shortcake With Sydney's Yogurt Biscuits Recipe By :Eating Well Magazine, Jan/Feb '92 (Sharon Badian) Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cups flour 1 cup nonfat yogurt 5 1/2 tablespoons sugar 3 cups berries -- fresh or frozen and thawed 1/2 cup cornmeal -- preferably stone-ground 2 teaspoons baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1/2 teaspoon ground cinnamon -- (optional) 1/2 teaspoon ground cardamom -- (optional) 2 teaspoons skim milk -- (2 to 3) 3 tablespoons slivered almonds -- (optional) 3 cups frozen yogurt, vanilla 1 tablespoon confectioner's sugar I have made this recipe. It's very good but it does require some advance preparation as the starter has to sit a while. 6 Servings In a medium-sized mixing bowl, stir together 1 cup flour and yogurt until smooth. Sprinkle 2 tbsp sugar over the top, cover and let it sit unrefrigerated overnight, or until slightly bubbly and sour-smelling.In a medium-sized bowl, combine berries and 3 tbsp sugar or more to taste, mashing berries slightly with a fork. Set aside, covered, in the refrigerator for at least 30 minutes or up to 8 hours, tossing once or twice. In a small mixing bowl, stir together remaing 3/4 cup flour, cornmeal, baking powder, baking soda, salt, cardamom, and cinnamon, if using. Add to the yogurt mixture and stir until the dough comes together. Turn the dough out onto a clean surface, knead briefly, and pat into a 4 x 6" rectangle. Cut the dough into 2" squares and place on a lightly oiled baking sheet. Brush lightly with milk, sprinkle with almonds (if using) and remaining 1/2 tbsp sugar. (The biscuits may be made ahead to this point and refrigerated, wrapped in plastic, for up to 2 days.)Bake the biscuits in a preheated 425 degree F oven for 12 to 13 minutes, or until golden. Cool briefly on a rack. Split 1 biscuit and place the bottom half on a plate. Spoon over 1/2 cup of the berry mixture and top with a scoop of frozen yogurt. Cover with the top of the biscuit and dust with some confectioners' sugar. Repeat with remaining biscuits. Serve immediately. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mixed Vegetable Salad Recipe By :Veg. Times, M. McDougall (Kevin Wilson) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup corn -- fresh or frozen 1 cup green beans -- julienned 1 cup carrots -- julienned 1 cup zucchini -- julienned 1 cup yellow squash -- julienned 1/2 cup onions -- thinly sliced 1 cup nonfat Italian salad dressing or any style dressing of your choice ground black pepper - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mock Scungilli Fra Diavolo Recipe By :Lucinda (fatfree list) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Quick & Simple Ideas Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ozs oyster mushrooms -- washed and dried 1/4 c flour 1 tsp olive oil 28 ozs spaghetti sauce 2 cloves garlic -- minced 1/4 tsp crushed red pepper 16 ozs linguine -- cooked al dente Allow mushrooms to air-dry for a few minutes. Shake mushrooms in flour to coat lightly. Lightly oil non-stick pan with olive oil. Saute garlic briefly, then add mushrooms and brown well (about 5 minutes). Remove from heat and allow to cool for a few minutes. Add jar of spaghetti sauce and crushed red pepper to mushrooms and heat until just warmed through. Serve over cooked linguini. - - - - - - - - - - - - - - - - - - - NOTES : Keep flour light! Use basil or herb spaghetti sauce. * Exported from MasterCook * Mock Strawberry - Banana Ice Cream Recipe By :(Steve Silverman) Serving Size : 2 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Snacks Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pt Strawberries 1 Banana 2 Tbsp Sugar -- to taste 8 Oz Nonfat Yogurt If you have strawberries to get rid of try this. Get a Donvier Ice Cream Machine. This has a hollow cylindrical part you keep in the freezer. You put a mix into it, stir for a few minutes and enjoy. Along with dishwashers (and the Internet), one of the major arguments in favor of high technology. Clean a batch of strawberries (a pint), OPTION: add a banana (without peel) sugar 2 T or to taste 1 container (8 oz.) nonfat yogurt Blend all this and put into Donvier machine. Adjusting the sugar might involve some experiments but these are not too hard to bear. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Moist Blueberry Muffins Recipe By :Boston Globe, 11/9/94 (Aiko Pinkoski) Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 egg whites 3/4 c sugar 1/2 c applesauce 1/2 c skim milk 1 Tbsp maple syrup 1 tsp vanilla 2 cups flour 1 Tbsp baking powder 1/2 tsp salt 1 1/4 cups blueberries -- fresh or frozen (wild Maine ) -- (I use about 1 1/2 cups) Set the oven to 375 degrees. Thoroughly grease a muffin tray with 12 large muffin cups and set aside until ready to use (I just use a nonstick muffin pan). In the bowl of an electric mixer, beat the egg whites until frothy. Add the sugar and beat for 1 minute. Stir in the applesauce, milk, maple syrup and vanilla. Add the flour, baking powder and salt and mix just until the dry ingredients are moistened. Gently fold in the blueberries. Spoon the batter into the greased muffin cups and bake in the preheated oven for 20 - 25 minutes or until golden and the center springs back when gently pressed. Remove the muffins from the oven and set on a metal cooling rack for 10 - 20 minutes. Using a knife, cut around each muffing and gently ease them out of the pan, making sure they don't fall aparat (these need to be cool to remove from the pan). (I use a small plastic knife since my pan is nonstick, they are easy to take out when lukewarm). Set on the cooling rack. Makes 12 muffins. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Moist Blueberry Oatbran Muffins Recipe By :Dennis Rivenburgh Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 egg white 3/4 Cup sugar 1/2 Cup applesauce 1/2 Cup skim milk 1 Tablespoon maple syrup 1 Teaspoon vanilla 3/4 Cup flour 1 Tablespoon baking powder 1/2 Teaspoon salt 1 1/4 Cups blueberries -- Fresh or frozen 1 Cup oat bran Set oven to 375 degrees Thoroughly grease a muffin tray with 12 large muffin cups and set aside until ready to use. In the blow of an electric mixer beat the egg whites until frothy. Add the sugar and beat for 1 minute. Stir in the applesauce, milk, maple syrup and vanilla. Add the flour, baking powder and salt and mix just until the dry ingredients are moistened. Gently fold in the blueberries. spoon the batter into the greased muffin cups and bake in the preheated oven for 20-25 minutes or until golden and the center springs back when gently pressed. Remove the muffins from the oven and set on a metal cooling rack for 10-20 minutes. Using a knife, cut around each muffin and gently ease then out of the pan. Calories - 144; Fat - 3.3 g; CHO - 28.8 g; PRO - 4.6 g; Fiber 2 g. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Molasses Info Recipe By :SJ Mercury Times, 1/10/96 (Reggie Dwork) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** MOLASSES TYPES Here are the kinds of molasses and their close kin and what distinguishes one from another: - -- Light molasses: The syrup produced by the initial boiling of sugar cane juice. The sweetest, mildest molasses, used as a condiment or in cooking and baking. - -- Dark molasses: The syrup produced by the second boiling. It has a stronger flavor and lower sugar content. It is most often used for cooking and baking. - -- Black-strap molasses: The thick, black syrup produced by the third boiling. Somewhat bitter with a low sugar content, but the only molasses syrup with a significant concentration of iron, potassium and calcium. Sold in health and natural foods stores. - -- Cane syrup: A close relative of light molasses made from the boiled, concentrated sap of sugar cane. Its flavor is slightly milder and sweeter than that of molasses. Like light molasses, cane syrup is often spread on biscuits or drizzled over pancakes. - -- Sorghum: Closer in appearance and taste to dark molasses, although somewhat sweeter. It is produced from sorghum cane. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Molasses Vinaigrette Recipe By :CHEF DU JOUR (Tina Bell) Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup molasses 1/4 cup apple cider 1/4 cup lemon juice 1 teaspoon ground cumin SHOW#DJ 9280,BOBBY FLAY,JACK MCDAVID Combine all ingredients together in a mixing bowl. Season to taste with salt and pepper. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mom's Blueberry Cake Recipe By :mje@pookie.pass.wayne.edu (Michael J. Edelman) Serving Size : 8 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 C Flour 1 1/2 C Sugar 2/3 C Butter 2 Tsp Baking Powder 1 Tsp Salt 2 Egg Yolks -- unbeaten 1 C Milk 2 Egg Whites Sift together the first 2 ingred. Cut in 2/3 cup butter until mixture forms pea-sized pieces. Reserve 3/4 cup of this mix for topping. To remaining mix, add next 4 ingred. Beat mixture at low speed for 3 minutes. In another bowl, beat 2 egg whites until stiff, but not dry Fold beaten whites into batter. Line a 9x13 pan with greased parchment. Pour in batter Arrange 1 cup blueberries over batter Distribute reserved topping over blueberries Bake at 350F for 40-50 minutes, until a tester comes out dry. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mom's Casserole For The 90S Recipe By :Woman's Day Magazine (Bobb1744) Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Pasta Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon oil 1 cup chopped onion 8 ounces ground turkey -- (8 to 12),or chicken 1 can tomato sauce 2 cups frozen chopped broccoli -- OR equivalent chopped fresh -- parboiled 1 tablespoon Worcestershire sauce 3/4 teaspoon allspice 2 cups pasta -- shells, cooked 2 cups nonfat cottage cheese 3 tablespoons grated Parmesan cheese -- or Fat Free pamesan Heat oven to 350 F. Have a large 3 quart casserole ready. Heat oil in large nonstick skillet. Stir in onion and ground turkey, breaking up any chunks with wooden spoon. Cook for 4-5 mins. until turkey is opaque and onion crisp-tender. Stir in soup, broccoli, Worcestershire sauce and allspice. Cook for 3-4 mins. until broccoli is thawed. Spread 2-3 T. turkey-vegetble sauce in bottom of casserole. Cover with a layers with 1/2 of pasta, 1/2 of cottage cheese, 1/2 of Parmesan cheese and 1/2 of remaining sauce. Repeat layers. Bake for 35-40 mins. at 350 F. until hot and bubbly. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mom's Fruit Chewies Recipe By :(Jan Gordon) Serving Size : 24 Preparation Time :0:00 Categories : Cookies & Bars Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Med Bananas -- mashed 2 Egg Whites 1 C Dates -- chopped or ground 1 1/2 C Rolled Oats 1/2 C Raisins In lg bowl, mash bananas, leave some small chunks, should be 1 C. Mix in egg whites then chopped dates. Mix thoroughly until dates are thoroughly coated and separate. Stir in oats. When oats are moistened, set aside to rest for 10 min. Preheat oven to 350 F, spray cookie sheets with oil Using 2 tsp, place spoonfuls of dough onto pan, flatten with back of spon. Bake 20 - 25 min or until edges are golden. Cool on the pan a couple of minutes before removing. Cool, store in fridge in airtight container or freeze. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mood Foods Recipe By :Quick & Healthy Cking, Dec. 1995 (Reggie Dwork) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** Mood Food Can you blame your mood on lunch?? Absolutely, says Cheryl Hartsough, R.D., a nutritionist at PGA National Resort and Spa in Palm Beach Gardens, FL. Certain foods can actually intersify or change the way you feel, says Hartsough. So when you've got the blahs, try these culinary mood-boosters. If you feel... Depressed Avoid these... Bread, cake, ice cream, pastries Eat these... Whole grain entrees, such as whole wheat pasta primavera or rice and beans If you feel... Sleepy and lethargic Avoid these... High-fat food, pizza, sweets, wine or beer Eat these... Low-fat, high-protein foods such as egg-white omelette, baked or broiled fish, low-fat cheese; poultry or veal If you feel... Tense, anxious and stressed Avoid these... Alcohol, cake, chocolate, coffee, ice cream Eat these... Baked potatoes, dried fruit, fresh fruit, pasta, rice, vegetables, whole grain bread - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mood Foods #2 Recipe By :Ladies Home Journal,11/95 (Ozettt) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Some of the "Foods that boost your Moods" 1. Whole grain bread - "....a few slices of plain, whole grain bread gives th e amino acid tryptophan the advantage of being "heard"; once it enters the brain, it helps boost levels of serotonin, the sooth- ing, mood-elevatin brain chemical also stimulated by the antidepress- ant Prozac. 2. Turkey - "More energy; less stress...this low-fat protein source is rich in an amino acid called tyrosine which lifts the energy levels and helps the body to better cope with stress. 3. Water - Less fatigue...Not enough drinking water each day can leave you feeling lethargic. Mild dehydration is common but often overlooked cause of fatigue......when the body dehydrates, blood flow to the organs decreases and the brain slows down. Relying on thirst, however is a poor way to determine how much water you need. Soft drinks.....may act as diuretics and increase dehydration. 4. Bananas - Improved immunity; increased energy....if you have a Type A personality or juggle a hectic schedule, the problem of magnesium deficiency is worse....stress hormones-which flood the body during times of tension - leach magnesium out of cells, resulting in lower resistance to viruses. If you don't like the thought eating bananas a day which could result in less anxiety and better sleep... substitute nuts, beans, leafy greens and wheat germ. (No wonder I slept so good last night! Had a banana in the morning and brussels sprouts with dinner.) 5. Hot Peppers (My favorite) - Calming...Capsaicin, the natural ingredient that gives chiles their pow, burns the mouth nerve endings. In response, the brain releases endorphins, natural painkillers that produce a temporary high...the more hot peppers you eat the stronger the soothing effect. 6. Oranges & Grapefruits - Reduced irritability; increased energy....Citrus fruits have the key ingredients of vitamin C to boost levels of the energizing brain chemical norepinephrine. This neurotransmitter regulates the body's ability to be alert, attentive and motivated. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * More Substitutes Recipe By :Chicago Tribune (Reggie Dwork) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** Chicago Tribune THE flour is measured, the butter softened, the pan greased and the oven heated. And there's not a drop of buttermilk to be found. Just about every cook has experienced the sinking feeling of discovering that the cupboard is one ingredient shy of a complete recipe or that the market doesn't stock some offbeat item that's called for. Here's a list of acceptable substitutes for those times when you're in a pinch. They'll work in almost all instances. Remember, though, if the ingredient is a major player in the recipe, integral to the flavor or the composition, it's best to wait until you have all the right stuff on hand. - -- Allspice, 1 teaspoon ground: 1/2 teaspoon cinnamon and 1/4 teaspoon EACH nutmeg and ground cloves. - -- Arrowroot, 1 1/2 teaspoons: 1 tablespoon flour. - -- Baking powder, 1 teaspoon: 1/4 teaspoon baking soda and 5/8 teaspoon cream of tartar. - -- Butter, 1 cup: 1 cup margarine or 7/8 cup solid vegetable shortening. - -- Buttermilk: plain yogurt; 1 tablespoon lemon juice or white vinegar mixed with milk to equal 1 cup. - -- Chili sauce: ketchup with prepared horseradish and lemon juice to taste. - -- Fresh chives: green onions, including the tops. - -- Chocolate, unsweetened, 1 ounce: 3 tablespoons cocoa powder plus 1 tablespoon butter. - -- Chocolate, semisweet, 1 ounce: 1/2 ounce unsweetened chocolate plus 1 tablespoon sugar. - -- Chorizo sausage: hot Italian sausage, seasoned with garlic and ground red pepper. - -- Cornstarch for thickening, 1 tablespoon: 2 tablespoons all-purpose flour. - -- Creme frai^che, 1 cup: 1 cup whipping cream with 2 tablespoons buttermilk, mixed in a glass container and allowed to stand at room temperature until thick, 8 to 24 hours. Stir and refrigerate up to 10 days. - -- Half-and-half: 7/8 cup whole milk plus 1 1/2 tablespoons butter. - -- Sour cream: plain yogurt. - -- Farmers cheese: dry curd cottage cheese or queso fresco. - -- Fish stock: equal parts clam juice and water. - -- Dried currants: chopped dark raisins. - -- Sifted cake flour, 1 cup: 3/4 cup plus 2 tablespoons sifted all-purpose flour. - -- Self-rising flour, 1 cup: 1 cup all-purpose flour plus 1 1/2 teaspoons baking powder and 1/8 teaspoon salt. - -- Fines herbes: equal parts chervil, chives, tarragon and parsley. - -- Fish sauce, 1 tablespoon: 2 teaspoons soy sauce and 2 mashed anchovies. - -- Five-spice powder: equal parts cinnamon, cloves, fennel seed, star anise and Sichuan peppercorns. - -- Fresh gingerroot, 1 tablespoon: 1/4 teaspoon ground ginger. - -- Fresh herbs, 1 tablespoon minced: 1 teaspoon dried, of the same kind. - -- Fresh horseradish, 1 tablespoon grated: 2 tablespoons prepared, well-drained. - -- Hot sauce: crushed red pepper flakes or ground red pepper. - -- Italian herb seasoning: mixture of oregano, marjoram, thyme, basil, rosemary and sage. - -- Lemon grass, 1 tablespoon minced: 1 teaspoon grated lemon rind. - -- Lemon juice, 1 teaspoon: 1/2 teaspoon white wine vinegar or cider vinegar. - -- Mustard, prepared, 1 tablespoon: 1 teaspoon dry mustard mixed with 2 teaspoons wine vinegar, white wine or water. - -- Pancetta: cooked, lean bacon. - -- Pine nuts: walnuts or almonds. - -- Prosciutto: country ham. - -- Pumpkin pie spice, 1 teaspoon: 1/2 teaspoon cinnamon mixed with 1/8 teaspoon EACH ground ginger, nutmeg, mace, cloves. - -- Sake or rice wine: dry sherry or dry vermouth. - -- Shallots: minced onion with half a small clove of minced garlic. - -- Light brown sugar, 1 cup: 1/2 cup dark brown sugar and 1/2 cup granulated sugar or 1 cup granulated sugar and 1 tablespoon molasses. - -- Superfine sugar: granulated sugar mixed in the food processor until it is powdery. - -- Tamarind paste, 1 tablespoon: 1 teaspoon EACH date, prunes, dried apricots, lemon juice. - -- Tomato sauce, 1 cup: 3/8 cup tomato paste and 1/2 cup water. - -- Chinese black vinegar: balsamic vinegar. - -- Seasoned rice vinegar, 1 tablespoon: 1 tablespoon rice vinegar or white wine vinegar, 1/2 teaspoon sugar and 1/8 teaspoon salt. - -- Vanilla bean: 1 teaspoon pure vanilla extract for each bean. - -- White wine for cooking: dry vermouth. - -- Cake yeast, 5/8-ounce cake: 1 packet active dry yeast. Published 1/10/96 in the San Jose Mercury News. Printed with permission. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Morning Glory Muffin Bars Recipe By :Simply HeartSmart,B. Stern (Iggulden Christine) Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups whole wheat flour 1 1/2 cups 100% Bran(r) cereal -- or All Bran 1/4 cup toasted sesame seeds -- (Just throw them in frying pan) 1 tablespoon baking powder 1 teaspoon cinnamon 1 teaspoon allspice -- optional 1/2 teaspoon baking soda 1 pinch salt 1 egg 3/4 cup buttermilk -- or lf yogurt 1/2 cup brown sugar 1/3 cup vegetable oil -- or sub applesauce 2 tablespoons molasses -- or honey 1 1/2 cups carrots -- grated 1/2 cup dates -- chopped or raisins or apple combine all the dry ingredients (except raisins and carrots) in a large bowl. In another bowl whisk together the egg, sugar, buttermilk/yogurt, mollasses, oil. Add to the dry stuff. Mix until moist. Add carrot and raisins. Bake at 350 for 25-30 minutes. Either makes 12 muffins or 24 bars (based on a 13x9 pan). Each bar has 119 and 4g of fat. However, the fat can be reduced by substituting apple sauce. That is what I did and the results were very good! I would keep in an airtight container in the fridge. [I posted a recipe for "Morning Glory Muffin BArs" which use only 1/2 a cup of brown sugar but they also dried out quickly. Today I doubled the applesauce and added to cut up apples that solved tha moisture problem and well I did not add as much sugar. I think you could get away without any sugar in this recipe. The recipe either makes 12 muffins or 24 bars. I have further modified the recipe in that I do not use any oil. Iggulden] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Morning Rice Recipe By :Dawn Chace Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 c. cooked brown rice 1/2 c. soy milk 2 tsp. honey 1 apple -- chopped 1 tsp. cinnamon 2 Tbl. raisins Mix all ingredients together in a medium bowl. Jam could be used in place of honey, and any fruit you like. I also added 1/4 cup crushed pineapple with some of it's natural juice. I microwaved it for approx. 30 seconds, just to take the chill off. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Moroccan Chicken Recipe By :ReddHedd (Reggie Dwork) Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Main Dishes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 whole skinless boneless chicken breasts -- halved 2/3 c apricot jam 2 tsp fresh ginger root -- freshly grated 1 tsp ground cinnamon 1/2 c black olives -- halved 1 Tbsp fresh lemon juice Place chicken in steamer basket or on metal rack over 1-inch water. Cover & bring water to a boil. Reduce to simmer & steam chicken for 15 to 20 mintues or until done. Meanwhile, combine jam, ginger, cinnamon, olives & lemon juice in small saucepan; heat until bubbly. Transfer chicken to a serving dish; pour sauce over chicken & serve with hot steamed rice or couscous. - - - - - - - - - - - - - - - - - - - NOTES : 291 calories per serving. 4 g fat. 11% fat * Exported from MasterCook * Moroccan Couscous With Chickpeas And Tomatoes Recipe By :VOICE OF THE DIABETIC, Mimi Moore (E.Bryant) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup couscous 1/3 cup dried currants -- or raisins 2/3 cup boiling water -- or vegetable broth 1 can chickpeas -- (16-oz.) drained 1 can tomatoes with green chilis -- (Ro-Rel) (10-oz.) 1/2 cup frozen peas -- thawed 1/2 tsp. ground cumin 1/3 cup chopped cilantro salt -- cayenne pepper to taste Combine couscous and currants in medium bowl. Pour in boiling water or broth; mix with fork so all couscous is moistened; cover and let stand five minutes. Combine drained chickpeas and tomatoes with their liquid in a microwave safe dish or small saucepan; microwave on high power for three minutes (or cook) until hot; add peas and cumin; mix well. Add salt and cayenne pepper, to taste, to couscous; fluff with fork to separate grains. Spoon into serving bowl; top with chickpea mixture and sprinkle cilantro over top. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Moroccan Lentil Soup Recipe By :365 Ways to Cook Vegetarian,Kitty Morse (Linda Brock) Serving Size : 8 Preparation Time :2:00 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tbsps broth 2 med onions -- sliced 28 ozs tomatoes 1/4 tsp ground ginger 1/4 tsp turmeric 1/8 tsp saffron threads -- crushed 1/2 c cilantro -- chopped 1 c lentils -- rinsed 1/2 c wheat berries 6 c vegetable broth -- or water 15 ozs garbanzo beans, canned -- rinsed and drained 1/4 cup liquid egg substitute 2 lemons 2 tsps salt 1 tsp pepper In soup pot, saute onions in 2 tbsp. broth until softened. In blender or food processor, combine tomatoes with their juice, spices and cliantro. Puree until fairly smooth. Add to onions. Simmer covered 5 minutes. Add lentils, wheat berries and broth or water. Cover tightly. If using crockpot, set on medieum heat 8-10 hours, or low heat overnight. On stove, simmer until wheat is tender, about 1-1/2 hours. About 15 minutes before serving, add garbanzos. About 10 minutes before serving, beat egg with juice of one lemon. Reduce heat to simmer; stir egg mixture into soup until forms strands. Season with salt and pepper. To serve, squeeze juice of remaining lemon into soup bowls before ladling in soup. - - - - - - - - - - - - - - - - - - - Serving Ideas : Accompany with a tasty, chewy bread and salad or tabbouli * Exported from MasterCook * Moroccan Marinade Recipe By :TV Show, Cooking Right (Tina Bell) Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Mediterranean Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large onion -- finely chopped 6 garlic cloves -- peeled and finely chopped 1/2 cup red bell pepper -- finely chopped, opt 2 teaspoons jalapeno pepper -- finely chopped 6 tablespoons fresh cilantro -- finely chopped 1/4 cup fresh parsley -- finely chopped 3 lemons -- juiced and strained 2 whole lemon zest -- grated 2 whole orange zest -- grated 1 teaspoon turmeric 2 teaspoons saffron 1 teaspoon ground coriander 1 teaspoon paprika 1 teaspoon ground cinnamon 2 teaspoons cumin seed Salt and freshly-ground black pepper In a large bowl, combine all ingredients. Season to taste with salt and pepper. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Moroccan Stew Recipe By :FF List (Tina D. Bell ) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mediterranean Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup water -- or veggie broth for sauting, plus -1 to 2 cups for stewing 2 large onion -- chopped 4 cloves garlic -- minced 1 teaspoon ground cumin 1 teaspoon turmeric 1/2 teaspoon cinnamon 1/4 teaspoon cayenne -- (1/4 to 1) 1/2 teaspoon paprika 2 sweet potato -- diced 2 zucchini -- diced 2 summer squash -- diced 1 carrot -- diced 2 tomatoes -- diced 1 green bell pepper -- diced 1 can garbanzo beans -- (1 to 2) (drained) raisins -- I used a cup of raisins). Saute onions, garlic and spices in water or veggie broth. Add sweet potatoes, zuccini summer squash and carrots. Let stew. Add water as necessary. Add tomatoes, bell pepper and garbanzos. Let stew. Add raisins. Cook until potatoes are mushy or done to your liking (about 30 minutes). Serve over couscous or rice. Servings: a lot! ** I eliminated the cayenne, cut way down on the garbanzo beans (or else they permeate every bite) and served with a dollop of plain nf yogurt (non-vegan). Truly delicious! NOTE: YOU COULD COOK THIS NOT QUITE DONE THE NIGHT BEFORE, THEN REHEAT - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Moroccan Vegetable Tangine Recipe By :Shoshoni Cookbook,Anne Saks and Faith Stone (Reggie Dwork) Serving Size : 6 Preparation Time :1:15 Categories : Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Med Onion -- minced 1 Clove Garlic -- minced 1 C Butternut Squash -- peel & cube 1 C Eggplant -- peel & cube 1 Carrot -- cubed 1/2 C Water 1 C Cauliflower Flowerets 1 medium Zucchini -- cubed 3 Tomatoes -- cut in wedges 2 stalk Celery -- cut in 1/2" slices 1 Green Pepper -- cubed 1/2 C Chickpeas -- cooked 1 tbsp Fresh Parsley -- minced 1 tsp Garlic 1 tsp Basil 1 tsp Cinnamon 1 tsp Cumin 1/4 tsp Cayenne 1 tsp Coriander 2 tbsp Fresh Lemon Juice 1/2 C Figs -- chopped (or dates) Saute onions and garlic in water, wine, or veggie broth until they are clear and tender. Add butternut squash, eggplant and water. Cook until tender, about 15 min. Add carrots, cauliflower, zucchini, tomatoes, mushrooms, celery, green peppers, and chickpeas. Saute until veggies are tender but not overcooked. Add some more water as needed to prevent veggies from scorching. Add seasonings and figs or dates. Let stand 10 min for flavors to blend. Serve immediately. - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve over golden saffron rice. NOTES : Cal 124.8 Fat 1.6 g Carbs 25.3 g Protein 5.4 g Sodium 142 mg Dietary Fiber 6.6 g CFF 10.3% * Exported from MasterCook * Morrocon Couscous Recipe By :Homearts Cooking (Lou & Sally Eisenberg) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup golden raisins 1/4 teaspoon cinnamon 1/4 teaspoon cumin When making the couscous, add the ingredients to the water. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mother Rachel's Tortilla Soup Recipe By :Harland (CCDIANE@MIZZOU1.MISSOURI.EDU) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium tomatoes -- diced or 1 can 1 green pepper -- diced 1 medium onion -- diced 2 cloves garlic -- diced 1 jalapeno -- minced Saute above ingredients and then add: 4 cups chicken broth -- veg stock or water 1 can tomato soup salt and pepper 1 teaspoon cumin 1/2 teaspoon lemon pepper 2 teaspoons worcestershire sauce I sometimes add 1 tsp. of chili powder Also you can add chicken pieces. Simmer for 45 mins. to one hour. Pour over tortilla chips, avacado pieces, chicken, beans. Top with grated cheese and sour cream. It has a lot of ingredients but it is really good. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mu Shu Pork Soup Recipe By :Lynn Fischer, Healthy Indulgences (1995) Serving Size : 8 Preparation Time :4:00 Categories : Eat-Lf Mailing List Meats Oriental Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- HOISIN TORTILLA STRIPS: 2 flour tortillas -- 6-inch 2 teaspoons hoisin sauce 8 ounces pork loin -- see note 4 tablespoons hoisin sauce 1/2 cup dry sherry -- optional 1 teaspoon sesame oil Vegetable oil spray 3 cloves garlic -- minced 2 large carrots -- shredded 3 cups shredded cabbage 1 1/4 cups fresh mushrooms -- sliced 3 tablespoons cornstarch 5 cups fat-free chicken broth -- low salt 2 tablespoons soy sauce, low sodium 2 tablespoons Worcestershire sauce 2 tablespoons fresh ginger root -- grated 2 tablespoons fresh lemon juice 1/2 cup red bell peppers -- diced 4 scallions -- thinly sliced plus 2 tablespoons chopped scallions -- for garnish Preheat the oven to 300F. Pantry and Prep: lean, boneless center-cut pork loin, cut into 1/4-inch by 1-inch pieces; 1 15-ounce can straw mushrooms, drained may be substituted. Spread each tortilla with 1 teaspoon hoisin sauce. Using scissors, cut each one into 1/8-inch wide strips. Arrange the strips on a baking sheet and bake for 30 minutes, until crispy. Set aside until needed. In a small bowl, toss the pork with 2 teaspoons hoisin sauce, 1 tablespoon sherry, and sesame oil. Marinate for 1 hour in the refrigerator. Spray a Dutch oven or large nonstick saucepan with vegetable oil and place over medium-high heat. Drain the pork, discard the marinade and add the pork and saute for about 2 to 3 minutes. Remove the pork to a separate dish. To the saucepan, add the garlic, carrots, and cabbage and saute for 4 minutes, stirring, adding a few teaspoons water, as needed to prevent sticking. Add the mushrooms, the rest of the sherry, cornstarch-stock mixture, soy sauce, Worcestershire, ginger, lemon juice, and peppers. Bring to a boil, stirring until thickened. Return the pork to the soup and add the scallions. Top each portion with the tortilla strips and scallions. [McRecipe:patH 18 Aug 96] - - - - - - - - - - - - - - - - - - - NOTES : Publisher: William Morrow Lynn's Notes: This easy cross-cultural soup features Chinese flavors and Mexican tortillas. It is topped with a nest of crinkly, crunchy tortilla strips that must be made first as they take time to bake. Hoisin sauces vary in intensity, so to achieve the fullest flavor ask for a full-bodied strong and thick variety. Canned straw mushrooms make this dish authentic, but they also raise the salt content. (Cal 165, 5.4g fat) * Exported from MasterCook * Mu Shu Vegetables Recipe By :FF Mailing List (Lucinda Rasmussen) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Main Dishes Oriental Tofu Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package mu shu pancakes -- frozen few wood ear or cloud ear mushrooms -- soaked in hot water -- for 30 minutes, -- thin julienne 2 cloves garlic -- minced 1 large onion -- thinly wedged 1 small green cabbage -- finely shredded 1 small carrot -- shredded 4 ounces mushrooms -- drained 3 whole green onion -- cut into 2" pieces Soy sauce or tamari to taste hoisin sauce to taste Optional additional veggies: bean sprouts celery water chestnuts bamboo shoots tofu Thaw pancakes. In a large wok or skillet, saute the garlic and onions for three minutes in a little water or vegetable broth. Add the cabbage, carrot and mushrooms and saute until cabbage just wilts. Add the green onions, soy sauce (about 1-2 tbsp is good) and about 1 tbsp of hosin sauce. Heat through. Place one pancake in the microwave for 10 seconds (helps to make them more pliable). Remove and spread with a tbsp of hosin sauce, and then about 1/2 cup of the mu shu mixture. Fold the bottom of the pancake up about 1/4 of the way, then fold the two sides in. I sort of roll them, actually, so it is easier to eat. You could also add some julienne strips of tofu or any other vegetables you like (i.e., bean sprouts, celery, water chestnuts, bamboo shoots, etc.). This was even better the second day (don't put them in the pancakes until right before you want to eat them, however). - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mu Shu Vegetables #2 Recipe By :FF Mailing List ( mindy.s.mymudes@uwrf.edu) (Tammy Race) Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Main Dishes Oriental Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Whole dried black mushrooms -- julienned 1 Cup tiger lily buds 1/4 Cup jicama -- peeled,julienned 1 Small zucchini -- julienned 1 Stalk celery -- julienned 8 Whole mandarin pancakes -- or- flour tortillas 1 Teaspoon garlic -- minced 1 Teaspoon ginger -- minced 4 Cups cabbage -- shredded, loose pack 1 Whole green onion -- thinly sliced 1/4 Cup vegetable broth 2 Tablespoons soy sauce 1/2 Teaspoon sesame oil 1/2 Teaspoon sugar 1/2 Teaspoon cornstarch 1 Teaspoon water 1/3 Cup hoisin sauce Soak lily buds and mushrooms separately in warm water for 30 min., drain. Cut off and discard mushroom stems and slice caps into matchstick pieces. Cut off hard knobby ends of lily buds and tie each bud into a knot. Set aside buds a nd shrooms. Cut jicama, zucchini, and celery into matchstick pieces, set aside in separate bowls. Wrap tortillas in clean towel, place in steamer and heat over simmering water for 5 minutes. Place Wok on high heat until hot. (You may need to spry with pam or use a bit of water to protect from sticking.) Add garlic and ginger, cook while stirring until fragrant, not burnt, about 5 seconds. Add carrots and Stir fry for 30 seconds. Add jicama, Zucchini, celery, cabbage, green onion, and broth. Cover and cook for 2 minutes, or until vegies are crisp-tender. Add shrooms, buds, stir in soy sauce, sesame oil,and sugar. Mix cornstarch with water. Add cornstarch solution, stirring, until sauce boils and thickens. To serve: spread a small amount of Hioisin sauce on each tortilla. Place about 3 tbsp. vegies in center of pancake, wrap like a burrito and eat out of hand. - - - - - - - - - - - - - - - - - - -