* Exported from MasterCook * Salmon- Long Grain Risotto Recipe By :Weight Watchers Magazine,Apr1996,pg 64 (Reggie Dwork) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Main Dishes Rice Side Dishes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tsp Olive Oil 1 C Onions -- Finely Chopped 8 Oz Long-Grain White Rice -- Or Risotto 1/2 Tsp Salt 1 Tsp Lemon Zest -- Grated 2 Tbsp Fresh Lemon Juice 2 Tbsp Fresh Basil Leaves -- minced,Used 1T Dried 1 tablespoon Scallion -- Chopped 6 Oz Canned Salmon -- drained and flaked In medium saucepan, bring 4 C water to a boil. Reduce heat and simmer. Place large saucepan over med heat 30 seconds; add oil and heat 30 seconds more. Add onions; saute until translucent, 5 min. Add rice; stir to coat. Add 1 C of hot water and the salt; stir, cover and simmer over low heat, 5 min. Add another 1/2 water. Cook, stirring constantly, until water is absorbed. Continue stirring and adding water, 1/2 C at a time, making sure tht all the liquid is absorbed between each addition, until the rice is just tender. Stir in lemon zest, juice, basil and scallions. Add salmon; stir gently and serve. This is very tasty. Entered into MasterCook by Reggie Dwork reggie@jeff-and-reggie.com Serving (1 1/4 C) Nutrition according to magazine: Cal 311 Fat 6g Carb 50g Fiber 1g Prot 13g Sodium 507mg Equivalents: 1/2 FA 1/2V 1 1/2P 2B - - - - - - - - - - - - - - - - - - - NOTES : According to MC: Cal 289.3 Fat 4.9g Carb 51.5g Fiber 0.9g Protein 9g Sodium 656mg CFF 15.4% From ???@??? Wed Apr 10 20:57:13 1996 * Exported from MasterCook * Salsa Recipe By :Jeremiah Tower (Eddie Reiter) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salsas Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 C tomatoes -- peeled, seeded, choppped 1 red onion -- peeled, finely chopped 2 serrano pepper -- stemmed, seeded, finely choppped 1/2 C cilantro -- stemmed, choppped 1 t salt 2 T fresh lime juice -- (2 to 4) 1 T olive oil Combine tomatoes, onion, chilies, cilantro and 2 T lime juice. Add salt. Mix well, taste, add more lime juice if necessary. Let salsa sit one hour before using. If it has gotten too watery, drain it. STir in the oil and serve. (NOTE: may omit the oil.) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Salsa #2 (Basic) Recipe By :Patti McCoy Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salsas Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can tomatoes -- (large size) 1 onion -- chopped 1 can green chiles 1 tablespoon jalapenos garlic -- optional cilantro -- optional All I do for my salsa is take a large can of tomatoes, 1 onion, chopped, 1 sm. can mild green chiles, and about 1 Tbsp. jalepenos or to taste (opt.) My daughter puts them in a blender and blends it. I prefer it cooked so I put all the ingredients in a pan and simmer it for 1 1/2 hours. You can put a clove or two of garlic and some cilantro in it, I suppose. I just never have. I just LOVE it on baked potatoes! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Salsa Bread Recipe By :Betty Crocker's Bread Ckbk (Reid Furniss) Serving Size : 12 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Salsas Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 Cup Salsa 1/3 Cup Water 1 Tablespoon Water 2 Tablespoons Butter or Margarine -- Softened 3 Cups Bread Flour 2 Tablespoons Fresh Cilantro -- Chopped 2 Tablespoons Sugar 1 1/2 tsp Salt 2 tsp Yeast Measure carefully, placing all ingredients in bread machine pan in the order recommended by the manufacturer. Select Basic/White cycle. Use Medium or Light crust color. Remove baked bread from pan and cool on wire rack. - - - - - - - - - - - - - - - - - - - NOTES : 1 1/2-pound loaf recipe * Exported from MasterCook * Salsa Cruda Recipe By :Salsas!,Andrea Chessman (Kim Allen) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Salsas Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups tomatoes -- peeled, seeded, and chopped, really ripe 1/2 cup scallion -- finely chopped including green tops 1/4 cup hot chili peppers -- finely chopped 1/4 cup green bell pepper -- finely chopped 2 teaspoons cilantro -- finely chopped 1/8 teaspoon sugar -- optional salt and pepper Mix all ingredients. Taste and adjust seasonings. Let sit for 30 minutes before serving. Stir well before serving. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Salsa De Tomatillos Y Chipotles Recipe By : (Tina Bell) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Salsas Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound tomatillos 2 cloves garlic 2 chipotle peppers -- canned 2 teaspoons sea salt -- or to taste 1/2 teaspoon sugar -- or to taste (1/2 to -- 1) Discard the husks from the tomatillos. Place them in a blender and add the garlic and chiles. Blend until pureed, but not liquefied. Add salt and 1/2 teaspoon sugar, to taste. Yield: about 1 1/2 cup - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Salsa For Eggplant Rellenos Recipe By :Barb Beck (Tina Bell) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salsas Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups diced tomatoes -- (or 3 cups canned) 1/2 onion 1 green chile (1-2 California Chilis roasted and peeled -- or canned -- or 2 Jalapenos 1 Tablespoon chopped cilantro -- or to taste. Salt to taste Put everything in a food processor and whirl it for a minute. Then put into pot, bring to a boil and simmer for about 5 minutes. Serve hot. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Salsa Roja Recipe By :Fields of Greens,Annie Sommerville (Curtis Jackson) Serving Size : 4 Preparation Time :0:20 Categories : Chile Pepper Dishes Condiments & Seasoning Eat-Lf Mailing List Mexican & Southwestern Pizzas & Calzones Rave Reviews Salsas Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 medium yellow onion -- chopped,about 1 cup 1 teaspoon cumin seed -- toasted and ground salt -- to taste 5 cloves fresh garlic -- finely chopped 1 1/2 pounds tomatoes -- about 2 cups, peeled, seeded, chopped -- 1 can tomatoes with juice (16 ounce size) -- chopped 1 tablespoon Ancho Chile Puree 1/2 teaspoon Chipotle Puree -- or more to taste Get a medium-sized nonstick saucepan very hot over high heat. Add the onions and cook without stirring for 30 seconds. Reduce heat to medium and add the cumin, 1/2 teaspoon salt, and 1/4 cup water and mix well. Continue to saute over medium heat until the onion begins to release its juices, about 4 minutes; add the garlic and saute until the onion is soft, about 5 more minutes. Add the tomatoes, the Ancho Chile Puree, 1/2 teaspoon Chipotle Puree, and simmer over medium-low heat for 30 minutes. Add salt and Chipotle Puree to taste. Tip: If the sauce is acidic, add a little sugar to balance the flavors. Variations: To add another level of warmth to the flavor, cook the sauce with a 2- inch length of cinnamon stick or add 1/4 teaspoon freshly ground cinnamon to the onion along with the cumin. Add half a head of roasted garlic to the sauce. Roast the garlic and peel when cool; chop or puree with a little of the tomato, then add to the sauce along with the tomatoes. - - - - - - - - - - - - - - - - - - - Serving Ideas : Use as pizza sauce w/ Basic garlic thin pizza crust(LF bk) NOTES : Annie Somerville sez: "We serve this spicy, satisfying sauce throughout the year. In summer fresh sweet tomatoes make up its base and require minimal seasoning. In the winter months even the best of canned tomatoes tend to be acidic. Here they're balanced with the earthy flavor of toasted cumin and the smoky heat of pureed chipotle and ancho chiles. The sauce is delicious baked with polenta and summer vegetables for a southwestern gratin, with enchiladas, or spread over a pizza. Make it ahead of time and store in the freezer." Curtis sez: "With a total of 1 heaping teaspoon of Chipotle Puree, this makes a pizza sauce that is so wonderful (if used sparingly) it is worth the effort!" MAKES ABOUT 2 CUPS * Exported from MasterCook * Salsa Veggie Dips Recipe By :Jackie Nowicki; Patti McCoy Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Dips Eat-Lf Mailing List Quick & Simple Ideas Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 part nonfat sour cream 1 part salsa -------- 1 part Ranch salad dressing 1 part salsa -------- 1 part Cream Cheese 1 part salsa - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Salt Dough Ornaments Recipe By :Purple Puma Cookie Co. (Simmie Sinow) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Holidays & Gifts Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups flour 1 cup salt 1 cup water Mix salt and flour. Slowly add water, mixing as you add it. Towards the end, you will have to put dough on a work counter or on a lightly oiled surface and knead well until the dough is smooth. This dough can be used to make long-lasting ornaments and decorations. Bake at 325 degrees F for about 90 minutes until dry. After they have completely cooled, you can paint them with acrylic paints and tie ribbons around them. If you want to hang them up, make sure that you make holes to hang them before baking. For a smooth, white porcelain-like dough, mix 1 cup cornstarch and 2 cups baking soda in a saucepan. Add 1-1/3 cups of cold water and stir until smooth. Heat slowly, stirring constantly until the mixture begins to thicken. Turn the mixture out on a plate, cover and let cook. Knead until smooth. Dust bread board with cornstarch and roll out dough. Add more cornstarch to prevent sticking. Cut out ornaments (remember to make holes for hanging!) and place on wire racks to air dry for a few days. After drying, you can paint the ornaments and hang on your tree or use as package tie-ons. You can use cookie cutters for making the decorations. Use the bigger cutters that don't have small areas for the dough to stick in and can't get it out. You can use this dough for making decorations for any holiday as well as birthdays. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * San Francisco Polenta Bread Recipe By :(Steve Kline) Serving Size : 6 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup flour -- sifted 1 cup polenta 3 teaspoons baking powder 1/2 teaspoon salt 1/4 cup sugar 1 whole egg -- beaten -- or- Egg substitute 1 cup skim milk 1/4 cup cooking oil -- or sub. yogurt Preheat oven to 425, place all ingredients in mixing bowl and blend. Pour into 8 in square pan and bake 20-25 minutes or until brown, May also be baked in muffin tins. Serves 6 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sangria Recipe By :Better Homes and Garden (Cibelia) Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lemon 1 orange 1/2 C sugar 1/2 C water 1 bottle dry red wine -- (750 ml) chilled or dry white wine 1 cup soda water -- chilled (1 to 2) 2 tablespoons brandy ice cubes Cut lemon and orange into 1/4in thick slices. Place the 4 end slices from the lemon and orange in a saucepan; set aside remaining slices. Fro syrup, add sugar and water to the saucepan. Bring to boiling, stirring until sugar dissolves. Remove from heat, cool. Squeeze juice from cooked fruit into the syrup. Discard cooked fruit. In a pitcher, combine the remaining fruit slices, syrup, wine, carbonated water, and brandy. Serve over ice. Makes 10 4oz servings) Microwave directions: Cut fruit as above. In a 2-cup measure microcook fruit end slices, sugar and water, uncovered on 100% power(high) for 2 to 3 minutes, or till boiling, stirring once. Continue as above. P.S. I like to add pineapple slices and juice to mine. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Santa Fe Tapas' Black Bean Turkey Chili Recipe By :(pnhojhm) Serving Size : 4 Preparation Time :0:00 Categories : Chile Pepper Dishes Chilis Eat-Lf Mailing List Legumes Turkey Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound dried black beans -- or canned,see below 1 1/2 pounds skinless turkey light meat -- cut into small -- pieces 2 cups red pepper -- chopped 1 1/2 cups onions -- chopped 4 jalapenos -- chopped 4 garlic cloves -- minced 4 tablespoons vegetable oil up to 1/4 cup chili powder (to taste) 2 teaspoons cumin seed 1 teaspoon ground coriander 4 tomatoes -- chopped 1 cup beer Soak the beans in cold water for two hours, drain. Put them in a pot and cover with two inches of cold water. Simmer until tender; drain and set aside. Saute red pepper, onions, jalapenos, and garlic in two tablespoons of oil. Add the spices and beans. Cook approximately 20 minutes, stirring occasionally. Place half the bean mixture in a food processor and process until smooth; return to the rest of the bean mixture. Brown the turkey in the rest of the oil until almost cooked through. Add the tomatoes and cook for 5 more minutes. Add turkey to the bean mixture, add the beer, and simmer 15 minutes. Serves 4-5. Note: the cut preparation time, use 3 (15-16 oz each) cans of black beans, rinsed, and drained. I routinely substitute canned tomatoes and jalapenos when fresh aren't available. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Saucy Chicken And Peaches Recipe By :Fast and Healthy, May/June 1995,pg 32 (Reggie Dwork) Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Main Dishes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tsp Oil 4 boneless skinless chicken breast halves -- about 1 lb 16 ounces peach slices in light syrup -- undrained 1 tablespoon Cornstarch 2 Tbsp Brown Sugar 1 Tbsp Cider Vinegar 1 Tbsp Soy Sauce -- Low Sodium 1/2 tsp Dried Basil -- to 1 t Heat oil in large nonstick skillet over med heat until hot. Add chicken; cook 4 - 5 min. Turn chicken over; cover and cook an additional 4 - 5 min. or until chicken is fork tender and juices run clear. Remove from skillet; keep warm. Meanwhile, drain peach syrup into glass measuring cup; add water to make 1 C liquid. Stir in cornstarch, brown sugar, vinegar, soy sauce and basil. Pour liquid into hot skillet; cook and stir until thickened and bubbly. Gently stir in peach slices and chicken. If desired, serve with hot cooked rice. Entered into MasterCook II by Reggie Dwork reggie@jeff-and-reggie.com - - - - - - - - - - - - - - - - - - - NOTES : Dietary Exchange: 3 lean meat, 1 1/2 fruit Cal 209.6 Fat 2.6 g Carbs 19.5 g Dietary Fiber 2.4 g Protein 26.9 g Sodium 196 mg CFF 11.4% * Exported from MasterCook * Sauekraut Chicken Recipe By :(Ozette) Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 skinless chicken breast 1 can sauerkraut -- drained 8 ounces nonfat thousand island salad dressing In a 1 1/2 qt. casserole dish, place chicken breasts in first. Then arrange sauerkraut over chicken. Pour dressing over all. Bake in oven at 350 degrees for 1 hour or can be cooked in microwave per converted instructions. Sorry no fat count. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sausage And Peppers With Pasta Recipe By :Quick and Healthy Cooking (Will Grant) Serving Size : 1 Preparation Time :0:00 Categories : Chile Pepper Dishes Eat-Lf Mailing List Main Dishes Pasta Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 lb sweet Italian turkey sausage 1/2 c water 1 c chopped onions 3 cloves garlic -- minced 2 sweet green peppers -- chopped 1 can Italian tomatoes -- (28 oz) cut up -- or 2 14-1/2 oz cans 2 tsp dried basil 1 tsp dried oregano 1/2 tsp freshly ground black pepper 1 lb corkscrew pasta -- cooked In a 4 quart non-stick pot [I use my 5 qt Visions dutch oven], bring the sausage and water to a boil over high heat. Reduce the heat, cover the pot and simmer for 8 minutes. Uncover the pot and cook the sausage until the water has evaporated. Transfer the sausage to a cutting board and slice the links 1/4 inch thick. Coat the same pot with nonstick spray and warm it over medium-high heat for 1 minute. Add the onions and garlic, and stir-fry for 2 minutes. Add the green peppers and stir-fry for 2 minutes. Stir in the tomatoes, basil, oregano, black pepper and sausage, and bring the mixture to a boil [I occasionally add a couple of shakes of Italian seasoning as well if I'm feeling the need for more spice]. reduce the heat. Cover the pot and simmer, stirring occasionally, for 30 minutes. Uncover the pot and simmer until the sauce has thickened slightly, about 10 minutes. Pour the hot pasta into a three quart casserole dish and top with the sauce. Toss to combine [I usually just dump the pasta into the big dutch oven with the cooking sauce at this point.]. Servings: 8 Per serving: 181 calories, 3.8 g fat (19% of calories), 27 mg cholesterol, 369 mg sodium, 2.8 g dietary fiber. Variations: If you want it spicier, try using hot Italian turkey sausage and add one seeded, minced, dried cayenne pepper. [I have also found that, like many other dishes, this is one that is almost always better the second day, after the spices have really had a chance to blend together well. Zapped in the microwave, or heated on the stove, it always tastes a bit more "together," if you will.] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sausage Bean Quickie Recipe By :Rival CrockPot Cooking, pg 103 (Reggie Dwork) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Main Dishes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Whole Healthy Choice Lowfat Sm. Sausage -- To 6, Cut 1" Thick 2 Tsp Cider Vinegar 32 Oz Red Kidney Beans, Canned -- Or Baked Beans, -- Drained 7 Oz Pineapple Chunks In Juice -- Drained 2 Tsp Brown Sugar 3 Tbsp Flour *NOTE: Original recipe used cooked brown and serve sausage links. Combine sausage, vinegar, beans and pineapple in Crockpot. Mix brown sugar with flour and add; stir well. Cover and cook on Low setting for 7 - 10 hrs (on High setting for 2 - 3 hrs). Makes 4 servings (about 1 1/2 qts) Reggie's Notes: I used the Healthy Choice Lowfat Smoked Sausage and it was really quite good. This was very quick and easy and more or less a toss it in and forget it type of meal. I did not cook it on low for the 7 - 10 hrs...I did use the low setting but it really was ready in about 4 hrs. Entered into MasterCook and tested for you by Reggie Dwork reggie@jeff-and-reggie.com - - - - - - - - - - - - - - - - - - - NOTES : Cal 267.4 Fat 1.3g Carbs 50.5g Fiber 14.9g Pro 15g Sodium 895mg CFF 4.1% * Exported from MasterCook * Sauteed Asparagus Recipe By :Bill Walsh Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 teaspoon olive oil 1 clove garlic asparagus white wine water Here's how we steam ours (especially asparagus). We add about a half teaspoon of olive oil and one clove of garlic to a no-stick frying pan and saute for just a little. Then we put the wet asparagus in, cook covered for a few minutes, add a little white wine (we use vermouth or sherry) and simmer covered until done to taste. If they are getting done before the wine goes away, take the lid off and allow it to evaporate. If you don't like the wine, you can just use water or half and half wine and water. It is the best asparagus ever! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sauteed Cabbage Recipe By :Alice Adams Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups cabbage -- shredded 3/4 cup celery -- diagonally sliced 1/2 cup red bell pepper -- or yellow or green 1/2 cup onion -- chopped 1 tablespoon low sodium soy sauce sweet and sour sauce -- optional Saute about 3/4 cup diagonally cut celery in a non-stick pan coated with olive oil spray for about 2 minutes. Add 2 cups chopped or shredded cabbage, 1/2 cup chopped red, yellow, or green pepper (I used red and yellow--looked real nice), 1/2 cup onion, stir fry till crisp tender. Add 1 TBS low-salt soy sauce, and if it seems too bland, add sweet/sour sauce to taste. I brought the leftovers for lunch yesterday after adding leftover sugar pea pods, and some yellow rice left from Saturday nights' Mexican dinner, ate it with 1/2 whole wheat roll. Excellent. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sauteed Chicken Breasts Recipe By :Campbell's (Lavon Moffatt) Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons flour 1/8 teaspoon pepper 4 skinless boneless chicken breast halves 11 1/8 ounces tomato soup -- Italian style 1/2 cup water hot cooked noodles Combine flour & pepper. Coat chicken lightly with flour mixture. In a skillet, saute chicken 10 minutes or until lightly browned. Remove; set aside. Drain off fat. In skillet, combine soup & water. Heat to boiling. Return chicken to skillet. Cover & cook over low heat 5 minutes or until chicken is no longer pink, stirring often. Serve over noodles. Garnish with fresh basil & grated Parmesan cheese, if desired. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sauteed Green Beans With Shiitake Mushrooms Recipe By :ALEKZANDARA S. TRAYNOR Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cloves garlic -- minced 5 medium shiitake mushrooms -- fresh 1/4 teaspoon sesame chili oil 1/4 cup saki 1 tablespoon teriyaki sauce -- low sodium type 1 pound string beans -- fresh put liquids in skillet with garlic and sautee for a minute. add mushrooms and cover for 2 minutes. add string beans and cover for 4 minutes. toss and serve. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sauteed Potatoes And Chicken Santa Fe Recipe By :Am. Potato Marketing Board (Susan Markanen) Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Potatoes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil -- or less 4 medium potatoes -- cut into 3/4" cubes 1 pound skinless boneless chicken breast -- cut into 3/4" cubes 1 can corn -- (10 oz) or frozen 1 can salsa -- chunky style Heat the oil in a non-stick skillet and brown the chicken, about 5 minutes minutes. While the chicken is browning, cook the potatoes in the microwave until just tender. (I find this quantity takes about 10 minutes on high.) Add the potatoes to the chicken and saute until they are lightly browned. Add the corn and salsa and stir until mixed and heated through. Serves 4 (Hah! I usually make about 2/3 of this recipe for just myself and my SO and we *never* have leftovers) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Savory Bean Soup Recipe By :Variety Bean Recipes, Arrowhead Mills (Reggie Dwork) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 C Cooked Beans -- (Adzuki Beans, Pinto Kidney Beans, Black Beans -- Anasazi Beans) 2 C Water -- Or Stock 2 Tbsp Lime juice 2 Tsp Olive oil -- *Note 2 Sm Onions -- finely chopped 2 Tsp Chili powder 2 Tsp Sea salt -- OR... 2 Tbsp Soy Sauce, Low Sodium -- Tamari Soy Sauce *NOTE: Original recipe used 4 tsp olive oil. Simmer all ingredients until thick. Garnish with plain yogurt. TO COOK BEANS: Rinse beans. Cook 2 cups beans in 5 cups water. Bring water to a boil. Add beans. Turn temperature to low or simmer. Cover with heavy lid. Simmer 2 to 3 hours until tender. DO NOT season until beans are done. VARIATION: Saute chopped green peppers, 2 finely chopped garlic cloves, 2 stalks of celery chopped, until barely tender. Add to soup and simmer. Source: Arrowhead Mills "Variety Bean Recipes" tri-fold Reprinted by permission of Arrowhead Mills, Inc. Electronic format courtesy of: Karen Mintzias - - - - - - - - - - - - - - - - - - - NOTES : Cal 201.5 Fat 2.4g Carbs 35.2g Fiber 1g Protein 11.3g Sodium 983mg CFF 10.3% * Exported from MasterCook * Savory Popcorn Recipe By :Diabetic Cook Book, Better Homes & Gardens (Wendy Lockman) Serving Size : 2 Preparation Time :0:00 Categories : Diabetic Eat-Lf Mailing List Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons Margarine 3 cups popcorn, air-popped 1/4 teaspoon Paprika 1/8 teaspoon Garlic salt 1/8 teaspoon Ground red pepper Melt margarine. Drizzle melted margarine over hot popcorn; toss to coat. Stir together paprika, garlic salt and ground red pepper. Sprinkle popcorn with the spice mixture and toss again. Makes 2 servings. 1 1/2 cup serving, 73 calories 2 g protein, 8 g carbohydrate, 4 g total fat, 1 g sat. fat, 151 mg sodium, 11 mg potassium 1/2 bread exchange, 1/2 fat exchange (My note 1 ts marg. is 1 fat exch.) Source: Diabetic Cook Book, Better Homes & Gardens c. 1992 Shared but not tested by Elizabeth Rodier Oct 93 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Savory Pumpkin Stew Recipe By :Veg. Times, Oct. 92 (Curtis Jackson) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Onion -- diced 2 tablespoons apple cider vinegar 2 cups Vegetable broth -- Or water 2 Potatoes -- peeled, chopped 3 Cloves -- garlic, minced 2 tablespoons Whole-wheat flour 2 tablespoons Vegetable oil 1 cup Frozen peas 3 cups Pumpkin -- peeled, seeded, Chopped 1 c Frozen corn Salt and pepper -- to Taste 2 tb Prepared mustard 3/4 ts Ground cinnamon Yield: 4 servings Saute onion and garlic in oil until transparent, about 4 minutes. Add pumpkin and potatoes and cook, stirring occasionally, for 5 minutes. Stir in flour until dissolved. Add vegetable brothor water, 1 cup at a time. Stir in mustard, cinnamon and vinegar. Simmer uncovered stirring occasionally, over medium-low heat for 30 minutes, or until sauce is thick and vegetables are tender. Add peas and corn and cook 5 minutes more. Season to taste with salt and pepper. Serves 4. Variations: *Turn this stew into a potpie by baking in a pie pan lined with a biscuit crust. *Substitute butternut squash for the pumpkin. (From October, 1992, _Vegetarian Times_) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Savory Tomato Sauce Recipe By :COOKING RIGHT SHOW #CR9692 (Tina Bell) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup red onion -- finely chopped 2 teaspoons minced garlic 1/2 cup carrots -- chopped 3 pounds tomatoes -- peeled, seeded, and chopped 1/2 cup vegetable stock -- or chicken stock 1/4 cup red wine -- (hearty) teaspoon fresh rosemary -- minced savory and oregano 1/8 teaspoon red pepper flakes -- minced Salt and freshly ground pepper 1 teaspoon fresh mint -- minced Saute onions, garlic and carrots in a little of the wine until soft and just beginning to color. Stir in tomatoes and cook until they begin to release their juices. Add stock, wine, herbs and red chile and simmer for 15 minutes uncovered. Puree mixture, return to pan and correct seasoning with salt and pepper. Stir in mint and keep warm. Yield: 10-12 rolls, 4-6 servings. - - - - - - - - - - - - - - - - - - - Serving Ideas : With Lamb and Eggplant Rolls (see recipe) * Exported from MasterCook * Savory Wild Rice Stuffed Onions Recipe By :(Joann M. Miller) Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Rice Side Dishes Stuffing Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Lg Vidalia Onions -- or 8 med yellow 1 C Mushrooms -- chopped 3 Cloves Garlic -- minced 1 Apple -- peel core, chop,(1C) 2 Tbsp Fresh Parsley -- minced 2 Tbsp Fresh Marjoram -- minced,or 1 ts dry 1 Tsp Lemon Juice 1/4 Tsp Paprika Salt And Pepper -- to taste 1 C Wild Rice -- cooked Vegetable Stock -- Condensed 1. Preheat oven to 400F 2. Cut 1/4 unch off both ends of the onion and peel off dry layers. Bake onions, root end down in baking dish for 30 minutes, or until golden brown. Let cool and hollow out each onion from top, leaving 1/2 inch shell (outer most 2-4 layers). 3. Chop 1 cup of reserved onion and saute with mushrooms in a medium hot pan for 3 minutes. Add garlic and apple and saute 3 minutes. Add parsley, marjoram, lemon juice, paprika, salt and pepper; combine the sauteed mixture with the cooked rice. 4. Fill each onion shell with rice mixture. Pour enough stock to cover bottom of onions (about 1/2 inch). Bake for 20 minutes, basting the stuffed onions with stock occasionally. Makes 6-8 servings depending on which onions you use. My suggestion on this is that the onions took A LOT longer to cook than 30 minutes. If you want to fix this for a dinner, I recommend that you bake the onions the night before, and then finish up the next evening with the filling. The onions will also be cool then, instead of working with hot onions that just came out of the oven. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Savoury Dip Recipe By :Annabel Smyth Serving Size : 1 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 small tub natural cottage cheese 2 tablespoons fromage frais -- or yogurt 1 tsp garlic dressing (or use clove of garlic) 1 tsp mild curry powder salt and pepper to taste This was DELICOUS! [Annabel] Blend everything until absolutely smooth. Decant into a bowl and serve with vegetable sticks (carrot, celery, courgettes [zucchini], cucumber, peppers....) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Scalloped Potatoes Recipe By :(Thomas Collins) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 medium potatoes 1 1/2 cups soy milk -- or skim milk 2 tablespoons flour 1 teaspoon salt 1/2 teaspoon garlic powder -- up to 1 tsp 1/2 teaspoon cayenne -- up to 1 tsp 1 medium onion -- chopped lowfat cheddar cheese -- optional Peel and slice potatoes thinly. In a saucepan, combine soy milk, flour, salt, garlic powder and cayenne pepper and cook over medium heat until sauce thickens. Add onions to sauce. Layer casserole dish with half of potato slices. Spoon half of sauce over slices and repeat with remaining potatoes and sauce. Cover and bake in preheated oven at 350 degrees for 65 minutes. Optional: remove from oven and sprinkle with low-fat cheddar cheese. (I tried this with both skim milk and soy milk. The sauce was richer with soy milk and probably had more fat, but it thickened nicely and had a good flavor.) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Scalloped Potatoes #2 (Slimmed Down) Recipe By :Recipe Rescue,W. Van Geffen (Nadine) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cloves Garlic -- peeled 1 pound potatoes -- (Yukon Gold), peeled and sliced 2 cups Skim milk 1/2 Onion -- chop fine 1/2 teaspoon Salt 1 pinch Nutmeg Fresh ground pepper 1/2 cup lowfat sour cream 2 tablespoons Parmesan cheese -- grated Cut 1 clove garlic in halve and rub vigorously over the inside of a shallow 2-quart baking or gratin dish. Spray the dish with Pam. Mince remaining garlic. Combine potatoes, milk, onions, garlic, salt, nutmeg and pepper. Bring to a simmer over low heat, stirring occasionally. Simmer, uncovered, until potatoes are tender, about 10 minutes. Using a slotted spoon, transfer potatoes to the prepared dish. Measure out 1/4 cup of the milk mixture and pour into a small bowl. Whisk in sour cream. Pour over the potatoes. Top with Parmesan. Preheat broiler. Spoon the sour cream mixture evenly over the potatoes and broil until golden, about 2 to 3 minutes. Serve immediately. CAL 197; FAT 4gr. Source: Recipe Rescue Cookbook - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Scallops And Tomato Pasta Sauce Recipe By :Nicki Fritz Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Pasta Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb spinach spaghetti -- or fettucini(dried) 1 lb scallops -- small or large ones cut in quarters 1/2 cp fresh parsley -- chopped 2 cloves garlic -- minced (or 3) 1/2 cup white wine 2 large tomatoes -- chopped 1 tb olive oil 1/4 cp pine nuts -- toasted (optional) fresh grated parmesan (optional) Toast the pine nuts in a non-stick pan over medium heat for a few minutes, stirring often, until lightly brown. Boil water for pasta, and add pasta- cook until al dente- in the meantime, lightly cook the garlic in the olive oil, stirring often. After you cook the garlic, add the scallops to the pan and cook for about 4-5 minutes. Remove them to warm plate. Add tomatoes and wine to pan, and simmer for a couple of minutes-let this reduce slightly. Add scallops and parsley, and you could add the juice of a lemon here if you wanted. Add scallops and heat through. Serve over pasta, and top with pine nuts and cheese if desired. The sauce is very light, but the dish is very filling and makes 6 generous servings. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Scandinavian Rye Recipe By :adpt from Swedish "Limpa",Germans Bread Mach. Ckbk II Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Bread Mailing List Breads Eat-Lf Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- Medium size loaf: 1 cup water -- or milk 2 1/4 tablespoons vegetable oil 2 1/4 tablespoons Molasses 3/4 teaspoon Salt 1/8 teaspoon Baking Soda 1 teaspoon Fennel seeds 1 teaspoon Caraway seed 1 teaspoon orange peel -- grated 1 1/2 cups Rye Flour 1 1/2 cups Bread Flour 2 teaspoons Yeast >From: bj29@mirage.skypoint.com (bjjan) Bread-bakers digest >from: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : This is the very first bread I ever tasted made in a bread machine and was the reason I bought my first one. Now I have 6! It doesn't say "Limpa", but it's mighty good! * Exported from MasterCook * Scrambled Eggs Recipe By :Reggie Dwork Serving Size : 3 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Potatoes Sweet Potatoes &Yams Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Egg Beaters(r) 99% egg substitute -- or substitute 1/2 Med Potato -- white or red, diced 1 Med Sweet Potato -- or yam, diced 1/4 Teaspoon salt -- OPTIONAL,to taste 1/2 Teaspoon Garlic Powder -- to taste 1/2 Small onion -- to taste -- or onion powder 1/4 Tsp Thyme -- to taste 3/4 Tsp Poppy Seeds -- or more 1/2 Tsp Oregano -- to taste 1/2 Tsp Sage -- to taste 1/4 Tsp Rosemary -- to taste 1/4 Tsp Pepper -- to taste Peel and dice the potatoes. Put in nonstick sprayed fry pan with water to cook until soft but not falling apart. Remove from the frying pan. Scramble Egg Beaters with all of the rest of the ingredients. Add the potatoes back into the scrambled eggs just before the eggs are finished cooking. You can vary the spices and the amounts of all the ingredients to suit your preferences. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Scrambled Mexican Tofu Recipe By :Newspaper (Gina Rodriguez) Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Mexican & Southwestern Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups egg whites 3 tablespoons soy sauce 1/4 teaspoon ground black pepper 1/2 cup onion -- diced 2 tablespoons green chile -- roasted, chopped 6 tablespoons fresh chives -- chopped or fresh cilantro, chopped 1/2 pound tofu -- soft 1 teaspoon turmeric 1 fresh tomato -- peeled, seeded and diced 2 garlic cloves -- minced 1/8 teaspoon ground cumin In a small bowl, beat the egg whites until broken up and just beginning to foam. Crumble the tofu finely and add to the egg mixture. Add the soy sauce, turmeric and pepper. Set aside. In a large nonstick skillet over medium heat, cook the tomato, onions, garlic, chili and cumin until the onion is translucent and all the liquid has evaporated. Add the egg whites and tofu mixture. Stir well with a wooden spoon and scramble over medium heat until the egg whites are cooked. Toss in chives or cilantro. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sea Vegetables - Info Recipe By :(Reggie Dwork) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** Sea Vegetables are rich in minerals, which are integral to health. They are low in fat and calories. They bring a rounded, "salty" flavor to food, which comes from a balanced combination of sodium, potassium, calcium, phosphorous, magnesium, iron and many other trace minerals found in the ocean. Soak to rehydrate, except when used in long-simmering soups or stocks. Use as flavor enhancers in miso and other soups. Wakame: Preparation: Soak for 10 min or until rehydrated. Simmer 10 min. Characteristics: Wakame is a mild, tender sea vegetable which is often added to miso soup. Uses: Makes a refreshing salad with orange slices and chopped scallions or combined with marinated vegetables. Toss into split pea soup or other bean dishes. Arame: Preparation: Rinse thoroughly. Soak for 10 min before cooking. Simmer 20 min. Characteristics: Arame is a very mild flavored sea vegetable rich in calcium, iodine and potassium. A good choice for people new to sea vegetables. Uses: Simmer with tamari, lemon juice and mirin until tender and sprinkle with toasted sesame seeds. Serve as a side dish with fish, as part of a vegetarian meal with grains and beans, or sprinkle into a noodle or grain salad. Toss soaked arame into stir-fry dishes. Hijiki: Preparation: Soak for 10 min until rehydrated. Simmer 30 - 45 min. Characteristics: Hijiki can be eaten as a side dish with vinegar or lemon and is a beautiful addition to clear soup. Kombu: Preparation: Most often placed into a cooking liquid in its dried form. Characteristics: Kombu is rich in iodine, calcium, magnesium and iron. Kombu contains glutamic acid, a natural flavor enhancer and alternative to MSG. Uses: Kombu is often simmered with broths, beans and stocks as a flavor enhancer. Add strips of kombu to beans, grains and vegetable stews for extra flavor and minerals. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Seafood Bisque Recipe By :Weight Watcher's Pasta Cook Book (Donna Webster) Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Fish & Seafood Pasta Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ts Olive oil 2 Onions -- sliced 1 pound tomatoes -- chopped 2 Garlic cloves -- crushed 1 t Black peppercorns 1 tb fresh oregano -- chopped 1 tb fresh basil -- shredded 1 tb fresh parsley -- shredded 1 1/4 pints chicken -- or fish Stock 8 tb Tomato puree 2 oz pasta shells -- small 8 ounces assorted cooked seafood eg: prawns, crab, Mussels and scallops) 2 tb Dry sherry 4 ts Single cream Salt and freshly ground Black pepper Chopped parsley, to garnish 1. Heat the oil in a saucepan. Add the onions and cook gently for 3 minutes. Add the tomatoes, garlic, peppercorns and herbs, and cook gently for 10 minutes or until the tomatoes are soft. 2. Add half the stock, bring to a boil and then reduce the heat, cover and simmer gently for 15 minutes. 3. Strain the soup through a fine sieve, using the back of a wooden spoon to 'press' the vegetables. Discard the vegetables and return the soup to a clean saucepan. 4. Add the remaining stock, tomato puree and pasta. Bring to a boil, and then reduce the heat and simmer for 15 minutes, or until the pasta is al dente. 5. Stir in the assorted seafood and the dry sherry and heat through for 5 minutes. Season to taste with salt and pepper. 6. Ladle the soup into warm bowls. Swirl a teaspoon of single cream into each serving. Sprinkle with the chopped parsley and serve at once. Selections per serving: 1/2 Carbohydrate; 1 Fat; 1 Protein; 2-1/2 Vegetable; 20 Optional Calories Preparation time: 15 minutes Cooking time: 45 minutes Calories per serving: 215 Freezing recommended after step 4 Look out for the tiny conchigliette pasta - a smaller version of the conchigtie (conch shells) or use maruzze (seashell) pasta shapes in this delicious soup. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Seafood Chowder Recipe By :First Magazine (Heather Berrioc) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Potatoes Rave Reviews Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 slice bacon -- chopped 1 medium onion -- chopped 1 stalk celery -- sliced 2 medium baking potatoes -- pared and diced 16 ounces clam juice 1/2 teaspoon salt 1/2 teaspoon pepper 1 cup lowfat 2% milk -- or skim milk 1 can clams -- (6 1/2 oz) minced 4 ounces cooked shrimp -- fresh or frozen 1 can corn -- drained (8 oz size) In a medium saucepot, over medium-high heat, cook bacon, onion and celery, stirring until onion is soft, about 3 minutes. Add potatoes, clam juice, salt and pepper. Bring to a boil, reduce heat. Simmer about 15 minutes until potatoes are tender. Remove 1/2 cup potatoes with some of the liquid from the saucepot. Mash potatoes; stir back into saucepot with the milk, clams, shrimp and corn. Cook over low heat until heated through. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Seafood Soup With Ginger Broth Recipe By :Simply HeartSmart Cooking,Bonnie Stern Serving Size : 8 Preparation Time :0:30 Categories : Eat-Lf Mailing List Fish & Seafood Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon oil 2 garlic cloves -- minced 1 tablespoon ginger root -- minced 1 teaspoon lemon peel -- Grated 1/4 teaspoon red pepper flakes 4 cups chicken broth 2 tablespoons fish sauce 1 tablespoon lemon juice 3 carrots -- sliced thinly 1/4 pound scallops -- diced 1/4 pound shrimp -- diced 1 teaspoon sesame oil 4 green onions -- chopped fine 2 tablespoons cilantro -- chopped Heat oil in large saucepan or Dutch oven, Add garlic, ginger, lemon peel and hot pepper flakes. Cook gently until very fragrant. Add stock, fish sauce and lemon juice and bring to boil. Add carrots. Reduce heat and simmer gently for 15 minutes. Add scallops, shrimp, sesame oil and green onions, Cook for just a few minutes, or until seafood is barely cooked. Serve sprinkled with cilantro. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Seafood Strudel Recipe By :(Mary A. Flesch) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Sm. zucchini -- coarsely shredded 2 Cans tuna in water -- drained, or salmon 1 Pkg. frozen spinach -- (10 oz.) thawed & drained 4 Oz. nonfat cream cheese -- softened 3/4 cup nonfat ricotta cheese 1/3 cup Egg Beaters(r) 99% egg substitute 1/2 T salt 1/4 T dill weed 5 Sheets phyllo dough Pat zucchini dry w/ paper towel. In a bowl, mix zucchini with spinach, tuna/salmon, cream cheese, ricotta, egg substitute, salt & dill week. Preheat oven to 375 F. On waxed paper, layer phyllo sheets, spraying each lightly with Pam. Starting along long side of phyllo, spoon seafood mixture to about 1/2" from edges to cover 1/2 of rectangle. From mixture side, roll jelly-roll fashion. Place roll, seam side down, on a cookie sheet. Spray top of roll lightly with Pam. Cut 12 slashes on top of strudel. Bake 35-40 minutes until golden. Cool on wire rack for 5 minutes for easier slicing. Serves 6. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Seafood-rotini-cheese Bake Recipe By :Louis Kemp of Crab Delights (Sydney Weikert) Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Fish & Seafood Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces pasta -- tri-colored cooked and drained 1 can tomato sauce -- (15 oz,) 1 package crab meat -- (10 oz.) (either Crab Delight flakes or chunk style, or real crab meat) 1 cup nonfat cottage cheese 1/4 cup nonfat parmesan cheese 2 egg whites -- beaten 1 tablespoon parsley -- chopped 1 teaspoon Italian seasoning 1/2 teaspoon dried basil -- (1/2 to 1) 1/4 teaspoon onion powder 1/2 cup nonfat mozzarella cheese -- optional, grated (to 1 cup) stewed tomatoes -- warmed, optional Serves 4-6. Spread 1/4 c. tomato sauce in bottom of 1 1/2 quart casserole. Top with a layer of cooked pasta. Next mix remaining ingredients *except* reserved tomato sauce, and layer on top of pasta. Top with rest of pasta and then pour remaining tomato sauce over pasta. Bake at 375 F. for 30 min. Top with fatfree mozzarella and parmesan if desired and place back in oven untill the cheese melts. Serve with stewed tomatoes. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Seasoned Flat Bread Recipe By :World Sourdoughs from Antiquity,Ed Wood(Darin Wilkins) Serving Size : 1 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups sourdough starter -- unsweetened 1 1/2 teaspoons salt 2 tablespoons sugar 2 tablespoons vegetable oil 2 1/2 cups all-purpose flour olive oil Makes 6 flatbreads. The article included Wood's recipe for a Saudi flat bread that resembles a thin crust pizza. The recipe calls for Wood's Saudi starter, but you may substitute any unsweetened sourdough starter. [Darin] Add salt, sugar and vegetable oil to starter. Mix thoroughly. Incorporate flour slowly into mixture until stiff. Turn onto floured board and knead in additional flour as necessary until dough is satiny. Divide dough into 6 equal parts and shape into balls. Flatten by hand and place on a lightly floured cloth. Cover and let rise 30 min. Two cooking methods are offered: 1. Preheat oven to 500 F. Transfer breads to a baking sheet or stone. Brush with olive oil. Top with sliced mozzarella cheese, tomato slices, or other vegetables. Bake 10 min or until bread is browned and cheese is bubbling. 2. Brush the bread with olive oil, season with herbs, and cook on a preheated griddle. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Seitan Recipe By :Susan S. Oehlers Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Main Dishes Tvp, Seitan, Tempeh Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Gluten Flour, 100% -- raw, recipe 2 Tbsp Oil -- can be omitted 1 Tsp Sesame Oil -- roasted 1 Onion -- chopped 8 Cloves Garlic -- minced 1 Tsp Ginger -- fresh grated 1 Tsp Thyme 4 C Water -- or veg broth 1/4 C Tamari Soy Sauce Yeild: Approximately 4 cups seitan Time: 45 min. to prepare raw gluten; 1 hour to prepare seitan 1. Follow the recipe for the preparation of raw gluten. Set the raw gluten aside while you prepare the broth. 2. Heat both kinds of oil together in a large, heavy kettle. Add the onion, ginger, garlic and thyme. Saute over low heat until the onion is tender. 3. Add the water and the tamari. Cover the kettle and let the broth simmer over low heat while you roll out the gluten. 4. Using your hands and/or a rolling pin, roll out and stretch the gluten to 1/4-1/2 inch thickness. This takes a little bit of patience because the gluten has a tendency to spring back to it's original shape. 5. Using a sharp knife or scissors, cut your thin slab of gluten into 1/4-1/2 inch pieces. 6. To cook the seitan, reduce the heat under the broth, if necessary, so that it is just barely simmering. (if the broth is too hot the seitan will become spongy, which is undesirable) Drop the peices of raw gluten into the broth. Cover and cook over low heat for about 45 minutes, or until the seitan is firm. Check occasionally during the cooking to make sure that the broth is just barely simmering and not boiling. Seitan may be used in place of meat in any stir-fry dish. It is also a delicious addition to a vegetable stew. The broth used to cook the seitan may be thickened...makes a delicious sauce to serve with the seitan or over grain dishes. Seitan may be frozen in an airtight container, either with or without its broth. Variation Before cooking the seitan, cut the thin slabs of raw gluten into large, steak-like pieces instead of small bite sized pieces. Cook in the broth until firm, as decribed above. These seitan "steaks" may be breaded and fried until brown on both sides. Serve them with a sauce. Whew, it does seem like alot of work, but I guess it's probably worth doing at least once--then I'll know if it's really worth it. I'll probably try it out this weekend. If I do, I'll let ya'll know the results next week. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Seitan - Method I Recipe By : Friendly Foods,Brother Ron Pickarski (Reggie Dwork) Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Tvp, Seitan, Tempeh Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 C Whole wheat bread flour -- or- unbleached white 3 C Water -- (or more, depending on the gluten in the flour) 1/2 C Tamari soy sauce 12 Slices Fresh ginger -- (each about 1/8" thi 1 Piece kombu -- about 3" long Yield: 14 ounces uncooked; 16 ounces cooked Time: 1 hour preparation; 2 hours cooking Mix the flour and water by hand or in a machine to make a medium-stiff but not sticky dough. Knead the dough by hand on a breadboard or tabletop, until it has the consistency of an earlobe, or by machine until the dough forms a ball that follows the path of the hook around the bowl. You may need to add a little extra water or flour to achieve the desired consistency. Kneading with take about 10 to 12 minutes by machine. Allow the dough to rest in a bowl of cold water for about 10 minutes. While the dough is resting, prepare the stock. In a large pot, bring to boil 3 quarts of water. Add the tamari, ginger, and kombu, and cook for 15 minutes. Remove from heat and allow to cool. This stock must be cold before it's used. (The cold liquid causes the gluten to contract and prevents the seitan from acquiring a bready texture.) You will be using this stock to cook the seitan later. To wash out the starch, use warm water to begin with. Warm water loosens the dough and makes the task easier. Knead the dough, immersed in water, in the bowl. When the water turns milky, drain it off and refill the bowl with fresh water. In the final rinses, use cold water to tighten the gluten. If you wish, save the bran by straining the water through a fine sieve; the bran will be left behind. Save the starch by allowing the milky water to settle in the bottom of the bowl; slowly pour off the water and collect the starch, which you can use for thickening soups, sauces, and stews. When kneading, remember to work toward the center of the dough so that it does not break into pieces. After about eight changes of water, you will begin to feel the dough become firmer and more elastic. The water will no longer become cloudy as you knead it. To make sure you have kneaded and rinsed it enough, lift the dough out of the water and squeeze it. The liquid oozing out should be clear, not milky. To shape the seitan, lightly oil a 1-pound loaf pan. Place the rinsed seitan in the pan and let it rest until the dough relaxes. (After the dough has been rinsed for the last time in cold water, the gluten will have tightened and the dough will be tense, tough, and resistant to taking on any other shape.) After it has rested for 10 minutes, it will be much more flexible. Seitan is cooked in two steps. In the first step, the dough is put into a large pot with about 3 quarts of plain, boiling water. Boil the seitan for about 30 to 45 minutes, or until it floats to the surface. Drain the seitan and cut it into usable pieces (steaks, cutlets, 1-inch chunks, or whatever) or leave whole. Return the seitan to the cold tamari stock. Bring the stock to a boil, lower temperature, and simmer in the stock for 1-1/2 to 2 hours (45 minutes if the seitan is cut into small pieces). The second cooking step may also be done in a pressure cooker, in which case it would take between 30 to 45 minutes. To store seitan, keep it refrigerated, immersed in the tamari stock. Seitan will keep indefinitely if it is brought to a boil in the tamari stock and boiled for 10 minutes twice a week. Otherwise, use it within eight or nine days. VARIATIONS: Instead of boiling the seitan in plain water and then stock, let the seitan drain for a while after it has been rinsed. Slice it and either deep-fry or saute the slices until both sides are brown. Then cook it in the tamari stock according to the recipe. Seitan also may be cooked (at the second step) in a broth flavored with carrots, onion, celery, garlic, tamari, and black pepper, which will give it a flavor similar to pot roast. Shiitake mushrooms may also be added to the stock. Source: Friendly Foods - by Brother Ron Pickarski, O.F.M. ISBN: 0-89815-377-8 Typed for you by Karen Mintzias - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Seitan With Oat 'N Wheat Flour Vegan Recipe By :Lu Bozinovich (Dwork) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Tvp, Seitan, Tempeh Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 C Gluten Flour -- 100% 1 C Oat Flour -- or ground rolled oat 1 C Whole Wheat Bread Flour 2 Tsp Salt 2 C Water Mix dry ingred. well. Add water and stir. Place on flat board and knead with your body weight for pressure, for 5 - 10 min. It will eventually be evenly moist and springy, but hard to form into a shape. Roll into a lg cylinder shape. Slice into "cutlets", about 1/4"-1/2" thick and 4" along the major axis. These look marbled, like fancy b#%f. I got 10-12 cutlets. At this stage, the Pickarski way to prepare seitan is to place a few pieces, about 4-5 cutlets, in simmering water, and simmer for 30 min. Then add spices or veggies to the water and continue simmering for another 1 hr. I've read that people simmer seitan for up to 3 hrs, but that is beyond my patience. I tried a few experiments. Baked two, turned out like crusty bread. Pan fried two, tastey, but the inner part was moist dough. Froze two before simmering, we'll see how that turns out. The remaining slices were used in the next recipe (Seitan Bulgogi) or refrigerated. Should keep as long as any seitan would -- about 8 days. Or frozen for longer. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Semolina Pizza Crusts Recipe By :Julee Rosso's Great Good Food Serving Size : 32 Preparation Time :0:00 Categories : Bread Machine Eat-Lf Mailing List Pies, Crusts & Pastry Pizzas & Calzones Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package active dry yeast -- 2-1/2 t. 1/2 teaspoon sugar 1 cup semolina flour 1 3/4 cups all-purpose flour 1 teaspoon salt Cooking spray -- olive oil is best Place 1 cup of warm (110 to 115 degrees) water in a small mixing bowl, and sprinkle in the yeast and sugar; stir to combine. Set the mixture aside for 5 minutes, or until foamy. In the large mixing bowl of an electric mixer fitted with a dough hook, combine the flours, salt, and yeast mixture, and mix until the dough is relatively smooth. Lightly flour a flat surface. Remove the dough from the bowl, place on the surface, and knead by and for 10 minutes. If the dough is too wet, add small amounts of flour; if too dry, add drops of water. The dough should be smooth and elastic. Very lightly spray a large bowl with olive oil cooking spray. Place the dough in the bowl, and turn it to coat it with oil; cover with plastic wrap and set aside in a warm place to rise for 45 minutes, or until doubled in bulk. Preheat the oven to 450 degrees. Lightly spray or wipe individual pizza pans or large baking sheets. Punch down the dough, transfer it to a lightly floured surface, and knead for 2 minutes. Let the dough rest for 20 minutes. On a floured surface, flatten it into four 10" discs, using your fingertips. Place on a pizza pan. Top with sauce and toppings and bake for 15 to 20 minutes, or until crisp. Makes 4 crusts, about 8 slices each. Per slice: 47 calories, 0.14 g fat. Ann's Notes: I used the bread machine for this dough with no problems. Next time, I think I would make this recipe into 3 pizzas as the crust was pretty thin (but extremely delicious). - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sesame Broccoli Recipe By :Controlling Cholesterol (Nadine ) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp sesame seeds 1 lb fresh broccoli -- trimmed and cut into spears 1 Tbsp olive oil or safflower oil (optional - see below) 1 Tbsp vinegar 1 Tbsp low sodium soy sauce 1 tsp sugar -- (optional) Toast sesame seed on a cookie sheet in oven on low heat unti lightly browned. Steam broccoli until tender-crisp. In saucepan, combine oil, vinegar, soy sauce, sugar and sesame seeds. Heat until boiling. Pour sauce over broccoli, turning to coat. Oil may be omitted to make recipe completely fat-free and reduce the calories by 20 per serving. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sesame Chicken With Lemon Sauce Recipe By :Sue Klapper Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 medium chicken breast halves without skin -- boned 1 teaspoon sesame oil 1/8 teaspoon pepper 2/3 cup chicken broth -- reduced sodium 4 green onions -- thinly sliced 1 tablespoon sesame seeds -- toasted 1/2 teaspoon lemon peel -- finely shredded 1 tablespoon lemon juice 2 teaspoons cornstarch Rinse chicken; pat dry with paper towels. Rub sesame oil on both sides of chicken pieces; sprinkle with pepper. Place chicken on the unheated rack of a broiler pan. Broil 4 to 5 inches from the heat for 5 minutes. Turn chicken; broil for 5 to 7 minutes more or till tender and no longer pink. Meanwhile, in a medium saucepan combine chicken broth, green onion, sesame seed, lemon peel, lemon juice, and cornstarch. Cook and stir till thickened and bubbly. Cook and stir for 2 minutes more. Pour sauce over chicken. 215 calories; 5 g fat. Source: Quick, Healthy, and Delicious Cooking. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sesame Green Beans And Mushrooms Recipe By :My files (Annice Grinberg) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon sesame seeds -- toasted 1/2 pound mushrooms -- sliced 20 ounces frozen green beans -- cooked salt and pepper Saute mushrooms 3 min. Add rest and toss. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sesame Vinaigrette Dressing Recipe By :Annabel Smyth Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon lemon juice 2 tablespoons lime juice or-use 3 tablespoons total lemon juice 1 teaspoon sesame oil 1/2 teaspoon brown sugar 1/4 teaspoon mustard powder 1 pinch salt freshly-milled black pepper Put everything in a screw-top jar and shake well. Serve on a green salad (lettuce, cucumber, spring onions [scallions], green [bell] pepper, mint and basil leaves) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sesame-ginger Chicken Recipe By :Light & Easy Cooking Collection Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon Sesame seeds -- toasted 2 teaspoons ginger -- grated 2 tablespoons Honey 2 tablespoons low sodium soy sauce 4 boneless skinless chicken breast halves 4 ounces Vegetable cooking spray 1 Thin green onion -- in strips, optional Combine first 4 ingredients in a small bowl; stir well, and set aside. Place chicken between 2 sheets of heavy-duty plastic wrap, and flatten to 1/4-inch thickness, using a meat mallet or rolling pin. Coat grill rack with cooking spray; place on grill over medium-hot coals. Place chicken o rack, and cook 4 minutes on each side, basting frequently with soy sauce mixture. Transfer chicken to a serving platter; garnish with green onion, if desired. Yield: 4 servings (about 201 calories per serving). Protein 26.7 / Fat 4.4 / Carbohydrate 9.9 / Cholesterol 70 / Iron 1.3 / Sodium 363 / Calcium 18. From. Light & Easy Cooking Collection, Oxmoor House, Inc. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sesame-tamari Dressing Recipe By :(Tina D. Bell ) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 c dark sesame oil 1/4 c rice vinegar 2 teaspoons low-sodium soy sauce -- or tamari 1/2 teaspoon salt 1/2 teaspoon sugar Place all ingredients in lidded jar. Close jar, shake. Chill until ready to use. Makes 1/2 cup. Per serving: 63 cal, 1g prot, 7g fat, 1g carb, 0 chol, 182 sod, 0 fiber NOTES: MAKE THE DAY BEFORE. OMIT EGGS, OR SERVE SEPERATELY - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Seven Grain Bread (Or Nine Grain) Recipe By :FF List:The Bread Machine IV, D.R.German (R. Royerson) Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/8 cup Water -- or Milk 1 1/2 Tbs Fruit Juice Concentrate 3 Tbs Honey -- or maple syrup 1/3 tsp Salt -- to 3/4 tsp salt 1 1/2 Tbs Vital Gluten -- to 3T (optional) 3/4 cup Grain Cereal -- (4, 7, or 9 grain) 2 1/4 cup Whole Wheat Flour 1 1/2 tsp Yeast -- (to 2 tsp) 1 tablespoon flax seeds -- optional - an easy low-rising bread - 7/9 grain cereal may be found at your HFS. - Flour Equivalent 3 cups Put into bread machine in this order or according to your machine. Bake on 1 1/2 lb loaf cycle. - - - - - - - - - - - - - - - - - - - NOTES : (Reposted by Natalie Frankel) * Exported from MasterCook * Seven Layer Casserole Recipe By :Fatfree Mailing List (Michelle Leberte) Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Potatoes Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup brown rice -- uncooked 1 cup cooked kidney beans 1 cup potatoes -- diced 1 cup frozen green peas 1 cup green pepper -- diced 1 cup frozen corn 1 cup onions -- diced 16 oz tomato sauce 3/4 cup water freshly ground black pepper Using a large casserole dish, layer the rice, beans, potatoes and peas. Sprinkle with some pepper, if desired. Pour 1 (8oz) can of tomato sauce over the layers, then pour 1/2 cup water in. Continue layering the green pepper, corn and onions. Sprinkle with a little more black pepper. Pour in the second can of tomato sauce and the remaining 1/4 cup of water. Cover and bake at 350 degrees for 1 hour, then uncover and continue to cook for 30 minutes longer. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Seven Layer Cookies Recipe By :Eagle Brand condensed milk Serving Size : 15 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 C Butter -- or margarine 1 C Graham Cracker Crumbs 1 C Shredded Coconut Meat 6 Oz Semisweet Chocolate -- pieces 6 Oz butterscotch chips 1 Can Sweetened Condensed Milk 1 C Nuts -- chopped Melt butter and spread in 9x13" pan. Pour graham cracker crumbs evenly over melted butter and press down. Evenly distribute shredded coconut, followed by chocolate and butterscotch pieces. Pour condensed milk over everything and sprinkle chopped nuts on top. Bake at 350 degrees for 30 minutes or until they seem done (if you overbake them, they come out like bricks!) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shake N' Bake Recipe By :FF Mailing List (Kathleen W. Sipes) Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup corn flake crumbs -- ?? qty missing 1 teaspoon seasoned salt 1/2 teaspoon paprika 1/2 teaspoon sage 1/2 teaspoon onion powder 1/4 teaspoon garlic powder 1/4 teaspoon thyme 1/4 teaspoon black pepper Since the only thing time consuming here is getting out the spices and measuring them out, I line up baggies on my counter and measure the ingredients out once, then I have 3-4 bags in my cabinet, ready to use!! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shellfish Pilau Recipe By :Christina Ek Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Oriental Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 100 G leek -- finely shredded 100 Grams chopped onion 2 Teaspoons margarine 2 Dl rice -- uncooked (1dl = 100 ml) 4 Dl vegetable stock (1dl = 100 ml) 1 Can whole tomatoes -- with liquid 2 Teaspoons lemon juice spice measure curry and black pepper * half a spice measure cayenne pepper* 150 G shrimp -- shelled 150 G clams -- plus the liquid 4 servings *1 spice measure; do you have something like this? (kryddmatt in Swedish) It's smaller than a teaspoon. Here is a great recipe. I tried it today and it was delicious! It's also an easy dish to make and it doesn't take very long either. Forgive my spelling, it's translated from Swedish again! [Christina] Fry the onions in margarine about 5 minutes without it getting browned. Add rice and stir. Pour in the stock. Add tomatos, lemonjuice, salt and spices. Simmer under a lid for about 25 minutes. Add the shrimps and clams with liquid. Bring everything to a boil and garnish with parsley. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shepherd's Chicken Chili Pie Recipe By :Eater's Choice, A Food Lover's Guide to Lower Cholestorerol Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Pies, Crusts & Pastry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds potatoes -- peeled and cut into -- chunks (up to 2 lbs of potatoes) 4 boned and skinned chicken breasts 1 whole canned tomatoes -- (16 ounces) with juice 1 large onion -- sliced 3 cloves garlic -- minced 1 teaspoon olive oil 1 1/2 tablespoons chili powder 1/2 teaspoon oregano 1 teaspoon cumin 2 tablespoons water 1 tablespoon tomato paste 1 teaspoon margarine Salt and freshly ground black pepper to taste 1 tablespoon skim milk Place potatoes in a saucepan with water to cover, bring to a boil, simmer for about 10-15 minutes, until tender. Steam chicken pieces in a vegetable steamer or on a steamer tray in a wok until cooked through, about 10 minutes. Drain tomatoes. Reserve liquid. Preheat oven to 350 degrees. In a large skillet, saute onion and garlic in olive oil until soft. Mix in chili powder, oregano, and cumin. Add water, tomatoe paste, and tomatoes. Cook unitl sauce is thick. If sauce becomes too thick, add a few tablespoons of the reserved tomato juice. Mix chicken cubes into sauce. Drain potatoes and whip them. Add margarine, salt, and pepper. Add skim milk and mix until potatoes are smooth. Add more milk if necessary. Place chicken mixture in a shallow casserole. Spread potatoes on top. Bake for about 30 minutes. Source: Eater's Choice, A Food Lover's Guide to Lower Cholestorerol, by Doctor and Nancy Goor, 1995 6 servings >From:(Tina D. Bell ) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sheriff's Shepherd Pie Recipe By :Aunt Bee's Mayberry Cookbook(Elizabeth Oyer) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Pies, Crusts & Pastry Potatoes Side Dishes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Lb Ground Beef Onion -- minced Mashed Potatoes -- buttered Green Beans Grated Cheese -- optional In a skillet, brown the beef and onion. Place the mixture in the bottom of a casserole dish. Add the vegetable next, and cover with mashed potatos. Top with grated cheese if desired. Bake in a 350 degree oven until warmed through and the top is browned. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sherried Venison Recipe By :Kathleen Schuller Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Main Dishes Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds venison -- cut up 1 can Campbell's Golden Mushroom Soup 1 pkg onion soup mix 1 1/2 cups sherry Mix everything together in a covered casserole. Bake at 350 degrees for 1 1/2 hours. Serve over rice or noodles. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shiitake And Egg Soup Recipe By :Sunset Produce A - Z Pg. 91 (Reggie Dwork) Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Oriental Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 C Water 4 Chicken Bouillon Cube -- vegetarian 2 Tsp Soy Sauce -- Low Sodium 1/8 Tsp Ground Ginger 1/4 Lb Shiitake Mushrooms -- fresh 2 Tbsp Cornstarch -- or arrowroot 2 Tbsp Water 1 Egg Beaters(r) 99% egg substitute -- or substitute 3 tablespoons green onion -- thinly sliced -- tops included Salt -- to taste White Pepper -- to taste In a 2 qt pan, combine water, chicken bouillon cubes, soy sauce and ground ginger; bring to a boil over high heat. Rinse mushrooms, pat dry and cut into 1/4" strips. Stir together cornstarch and water. Add mushrooms and cornstarch ixture to broth; stir until soup boils and thickens. Lightly beat Egg Beaters or substitute; stir into soup. Remove from heat and stir until egg separates into shreds. Sprinkle with green onions. Season to taste with salt and white pepper. - - - - - - - - - - - - - - - - - - - NOTES : Cal 124.2 Fat 0.6 g Carbs 27.2 g Protein 6.1 g Sodium 1285 mg Dietary Fiber 3.4 g CFF 3.6% * Exported from MasterCook * Short Cuts Recipe By :Taste of Home, Aug/Sept 1993, pg 44 (Dwork) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** 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 Baked Potatoes: To bake potatoes in hlaf the usual time, let them stand in boiling water for 15 min before popping them into a very hot oven. Lucile Lipford, Franklin, Georgia Whipping Egg Whites: When whipping egg whites, add a pinch of salt to help hold more air in the whites so they're fluffier. For extra-high meringue, add a small amount of baking powder. Carol Seybert, Willmar, Minn. Browning Ground Beef: When browning ground beef for spaghetti sauce, casseroles, etc., add 1/2 C water for every pound of beef. This eliminates lumps and makes constant stirring unnecessary. Rosella Kessler, Reedley, Ca Sweet Onions: If you can't find sweet onions, make your own. Peel an onion, cover iwth ice water and add 1 1/2 T sugar. Refrigerate overnight in a covered container. Blot dry, slice and serve. Dorothy Borden, Gilmer, TX Entered into MasterCook II by Reggie Dwork reggie@jeff-and-reggie.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shortcut Baked Beans Recipe By :Better Homes & Gardens, New Cookbook (Anita Matejka) Serving Size : 4 Preparation Time :0:10 Categories : Eat-Lf Mailing List Legumes Side Dishes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 slices low-fat bacon -- cooked and crumbled 1/2 c onions -- chopped 32 ozs pinto beans -- drained 1/2 c ketchup 4 tbsps brown sugar 4 tsps prepared mustard 2 tsps worcestershire sauce In a medium saucepan, combine onions, pinto beans, catsup, brown sugar, mustard, and worcestershire sauce. Cook over low heat, about 15 minutes or until desired consistency. Stirring frequently. Top with bacon. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shrimp And Brocolli Stir-fry Recipe By :(Katherine Rodman) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon oil -- optional 3/4 pound medium shrimp -- shelled and deveined 2 garlic cloves -- minced 1/4 cup water 1 package frozen broccoli flowerets -- (14 0z) 1 small onion -- chopped 1 teaspoon grated gingerroot 1 tablespoon cornstarch 2 tablespoons soy sauce Heat oil in large skillet or wok over medium-high heat until hot. Add shrimp and garlic; cook and stir 5 to 6 minutes or until shrimp turn pink; stirring constantly. Remove shrimp from skillet; cover to keep warm. In same skillet, bring water to a boil over medium-high heat. Stir in frozen brocolli, onion and gingerroot. Cook and stir 6 to 8 minutes or until vegetables are crisp-tender. Add warm shrimp. In samll bowl, blend cornstarch and soy sauce. Stir into hot shrimp mixture. Cook stirring constantly, 1 to 2 minutes or until glaze has slightly thickened and covers all ingredients. If desired, serve with hot cooked rice or pasta. 4 servings (I served this on a 1/2 cup of rice and sprinkled it with some soy sauce. Delicious!) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shrimp And Pasta Stir Fry Recipe By :Cooking Light,May '94(Alice Adam) Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Main Dishes Oriental Pasta Side Dishes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound medium shrimp -- unpeeled 1/4 cup Nonfat Mayonnaise 1/4 C Chicken Broth -- low sodium 1 Tsp Lemon Rind -- grated 1 Tbsp Lemon Juice Vegetable Cooking Spray 2 Tbsp Vegetable Oil 1 Tbsp Ginger Root -- grated 1 Clove Garlic -- minced 1 C Asparagus Spears -- diagonally sliced -- in 1" pcs, about 1/2 lb 2 C Pasta -- penne 1/4 Tsp Lemon Pepper (Cooking Light, May '94) Peel and devein shrimp, set aside. Combine mayonnaise and next 3 ingredients in bowl; stir well with a wire whisk, set aside. Coat a wok or large nonstick skillet with cooking spay; add oil, (I used my "homemade" olive oil spay bottle, used maybe 1 tsp.) and place over medium-high heat until hot. Add gingerroot and garlic; stir fry 1 minute. Add shrimp and asparagus, stir fry 3 minutes oruntil shrimp is done. Add mayonnaise mixutre and pasta; cook until thoroughly heated. Sprinkle with lemon pepper. Yield: 2 servings (serving size 1 1/2 cups). CALORIES: 403 (18% from fat); FAT 8.2g - - - - - - - - - - - - - - - - - - -