* Exported from MasterCook * Acorn Squash 'N Pasta Soup Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ozs Acine di Pepe -- Ditalini or Small Shells, uncooked 3 lbs acorn squash -- (2 small) split, peeled, seeded and quartered 2 tbsps margarine 1 large onion -- chopped 3/4 tsp ground mace -- or nutmeg 1/2 tsp ground ginger 1/2 tsp cinnamon 1 cup grated carrots 1 1/2 tsps brown sugar 6 cups fat-free chicken broth -- about 3 cans (low sodium) Topping: 1 cup fat-free sour cream 1 tbsp sugar Cook squash in one inch of water in covered saucepan for 15 minutes, or until tender. Cool. Scrape out pulp and put back in pot. Add margarine, onion, carrots, sugar, mace, ginger and cinnamon. Cover and simmer gently for 10 minutes, stirring occasionally. Cook until vegetables are tender. Add 3 cups of the broth and puree all in a blender or food processor. Return to the pot and add remaining three cups of broth, bring to a boil and add pasta. Cook, stirring occasionally, for 10 minutes, or until pasta is done. Before serving, blend sour cream and sugar in a separate bowl. Put dollop on top of each bowl of soup. Serve hot. NOTE: If soup is too thick, thin with additional chicken broth. Source: "http://lowfatcooking.about.com/gi/dynamic/offsite.htm?site=http://ilo epasta.org/Acorn%5FSquash%5FSoup.html" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Each Serving Provides: (according to the authors) The recipe said it served 4 - 6. Nutritional info is based on 6 servings. 330 Calories 12.5 g Protein 62.2 g Carbohydrates 5 g Fat 2.1 mg Cholesterol 710 mg Sodium Calories from Fat 13% I'd use olive or canola oil in place of the margarine. And reduce the amount. If you want the butter flavor you could use butter buds. There is a nice picture of this soup at the web site. * Exported from MasterCook * African Spiced Broccoli And Cauliflower Salad Recipe By :Cooking Light Magazine, March 1997, page 156 Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup broccoli flowerets -- small 3/4 cup cauliflower flowerets -- small 1/2 cup carrot -- diagonally sliced --1/4 inch slices 1/8 teaspoon salt 1/4 teaspoon ground ginger 1/4 teaspoon ground cumin 1/8 teaspoon ground coriander 1/8 teaspoon ground nutmeg 1/8 teaspoon crushed red pepper 3 tablespoons fat-free sour cream 2 teaspoons cider vinegar 1/2 teaspoon honey 2 tablespoons sliced green onions 1. Steam first 3 ingredients, covered, 2 minutes. Rinse broccoli mixture under cold water; drain well. 2. Combine salt and next 5 ingredients (salt through crushed red pepper) in a small skillet; cook over medium heat 2 minutes or until lightly browned, stirring constantly. 3. Combine spice mixture, sour cream, vinegar, and honey in a bowl; stir well. Add broccoli mixture; toss well to coat. Stir in green onions just before serving. Yield: 2 servings (serving size: 1 cup). Calories 57 (6% from fat); fat .4g (sat .2g, mono .1g, poly .1g); protein 3.8g; carb 10.7g; fiber 3g; chol 0mg; iron .9mg; sodium 194mg; calcium 40mg. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Angel Macaroons Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pkg one-step angel food cake mix -- (16 oz) 1/2 cup water 1 1/2 tsps almond extract 2 cups flaked coconut In a mixing bowl, beat cake mix, water and extract on low speed for 30 seconds. Scrape bowl; beat on medium for 1 minute. Fold in the coconut. Drop by rounded teaspoonfuls onto a parchment paper-lined baking sheet. Bake at 350 for 10-12 minutes or until set. Remove paper with cookies to a wire rack to cool. 2 1/2 dozen Nutritional analysis: one cookie equals 89 calories, 164 mg sodium, 0 cholesterol, 16 gm carbohydrate, 2 gm protein, 2 gm fat. Diabetic exchange: 1 starch From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Turkey Stir Fry Recipe By :The Flavorful Seasons Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons brown sugar 1/2 teaspoon red pepper flakes 2 garlic cloves -- minced 2 tablespoons dry sherry 2 tablespoons lite soy sauce 1 tablespoon cornstarch -- or arrowroot powder 1/2 cup unsweetened apple juice 1 1/2 pounds turkey breast -- cut into thin -- strips 1 tablespoon canola oil 1 cup fresh snow peas -- trimmed 2 cups thinly sliced carrot 2 tablespoons sliced scallions 3 cups cooked rice Combine the first seven ingredients. Add the turkey and mix to coat well. Let stand for 30 minutes. Heat the oil in a wok over high heat. Add the turkey mixture and stir-fry for 5 to 7 minutes. Push the turkey up on the sides of the wok. Add the vegetables and stir-fry for 3 minutes. Push the turkey back to the center of the wok and stir-fry for 2 to 3 more minutes. Sever over hot rice. 6 servings/Serving size: 3-4 oz turkey with 1/2 cup rice From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Artichoke Chicken And Olives (Or Capers) Recipe By :Better Homes and Gardens New Flavors From Your Crockery Coo Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Mediterranean Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds skinless boneless chicken breast halves -- and/or thighs 2 cups sliced fresh mushrooms 1 14 1/2 ounce diced tomatoes 1 package frozen artichoke hearts -- (8-or 9-oz.), thawed 1 cup nonfat chicken broth 1 medium onion -- chopped 1/2 cup sliced pitted ripe olives -- or 1/4 cup drained capers 1/4 cup dry white wine -- or chicken broth 3 tablespoons quick-cooking tapioca 2 teaspoons curry powder -- up to 3 3/4 teaspoon dried thyme -- crushed 1/4 teaspoon salt 1/4 teaspoon pepper 4 cups hot cooked couscous Rinse chicken; set aside. In a 3 1/2-or 4-quart crockery cooker, combine mushrooms, undrained tomatoes, artichoke hearts, chicken broth, onion, olives and wine. Stir in tapioca, curry powder, thyme, salt and pepper. Add chicken; spoon some of tomato mixture over chicken. Cover; cook on low-heat setting 7 to 8 hours or high-heat setting 3 1/2 to 4 hours. Serve with hot cooked couscous. Nutrition information per serving: Calories 360; Carbohydrates 45 g; Protein 33 g; Fat 5 g; including sat. fat 1 g; Cholesterol 62 mg; Sodium 860 mg; Calcium 89 mg; Dietary fiber 7 g From "Fast Appetizers" by Hugh Carpenter and Teri Sandison - - - - - - - - - - - - - - - - - - - NOTES : Flavors of artichokes, olives and thyme lend Mediterranean accent to this dish. * Exported from MasterCook * Asian Glazed Chicken And Stir Fry Vegetables Recipe By :Campbells Soup Company Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons cornstarch 1 can nonfat chicken broth -- (1 3/4 cups) 1/3 cup honey 1/4 cup cider vinegar 2 tablespoons soy sauce 1/8 teaspoon crushed red pepper 4 skinless boneless chicken breast halves 1 cup thinly sliced carrots 8 ounces sliced waterchestnuts -- drained 2 cups snow peas 4 cups cooked white rice OR brown rice MIX cornstarch, broth, honey, vinegar, soy and pepper. COOK chicken in nonstick skillet until browned. ADD cornstarch mixture, carrots and water chestnuts. Cook until mixture boils and thickens, stirring. Cover and cook over low heat 5 min. or until done. Stir in peas. Serve with rice. PER SERVING: Calories 516, Fat 4g Cuisine: "Asian" Source: "Swanson Living Newsletter 3 Jan 2000" S(Website): "http://www.swansonbroth.com/" Start to Finish Time: "0:25" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : careful about the salt on this one. soy sauce and the broth.... * Exported from MasterCook * Asian Pork And Broccoli Stir Fry Recipe By :Cooking Light Magazine, May 1998 Serving Size : 4 Preparation Time :0:27 Categories : Eat-LF Mailing List Meats Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup mango chutney 2 tablespoons low-sodium soy sauce 1 tablespoon dry sherry 2 teaspoons dark sesame oil -- divided 1 pound pork tenderloin --cut into 1-inch strips 4 cups broccoli florets 1 tablespoon water 2 cups fresh bean sprouts 2 garlic cloves -- minced 8 ounces sliced water chestnuts -- drained 1. Combine first 3 ingredients; set aside. 2. Heat 1 teaspoon oil in a nonstick skillet over medium-high heat. Add pork; stir-fry 3 minutes. Remove the pork from pan with a slotted spoon. Add 1 teaspoon oil, broccoli, and water to skillet; stir-fry 5 minutes. Add chutney mixture, bean sprouts, garlic, and water chestnuts; stir-fry 2 minutes. Return pork to skillet; stir-fry 30 seconds. Yield: 4 servings (serving size: 1 1/2 cups). From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Asian Style Vegetable Soup #2 Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Oriental Salads Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons sesame oil 1 teaspoon crushed garlic 1 teaspoon crushed ginger 1 small onion -- sliced 1/2 cup red capsicum strips -- thinly sliced * 1/2 cup bok choy or cabbage -- finely sliced * 1 cup sliced mushrooms 4 waterchestnuts -- sliced (optional) -- (4 to 5) 2 cups chicken or vegetable stock -- (500-750ml) (2 to 3) 1/2 teaspoon reduced-salt soy sauce 100 grams skinless chicken thigh meat -- or Chinese barbecue pork -- sliced * Amounts were non-printable fractions, so 1/2 is a best guess. Preparation time: 12 minutes Cooking time: 5 minutes Heat oil in a large pan over medium heat and cook garlic, ginger and onion for 1 minute to soften. Add capsicum, bok choy, mushrooms and chestnuts. Cook for a further minute, stirring frequently. Pour in stock and soy sauce and bring to the boil. Add sliced chicken, cover, reduce heat and simmer for 2-3 minutes or until bok choy is just tender. Serve into bowls. Nutrition score per serve: 11.2g fat, 5.1g fibre and 890kJ (212 cals) From "Neris" - - - - - - - - - - - - - - - - - - - NOTES : This is an interesting clear soup which can be made hotter and spicier with the addition of chopped fresh chilli or can become a vegetarian dish if you omit the chicken. * Exported from MasterCook * Asian Wild Rice And Chicken Salad Recipe By : the kitchen of Evelyn Helm Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Oriental Salad Dressings Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Dressing: 1/4 cup olive oil 3 tablespoons roasted sesame oil 3 tablespoons lemon juice 3 tablespoons soy sauce 1 tablespoon sugar 1 teaspoon ginger juice -- or 1/2 teaspoon ground --- Salad: 1 1/2 cups cooked wild rice -- cooled to room temperature 1 1/2 cups cooked grilled chopped chicken 2 small can sliced water chestnuts -- drained 1/2 cup coarsely chopped onion 2 stalks celery -- chopped with tops 1 1/2 cups fresh snow pea pods -- lightly steamed 1 cup crisp Chinese noodles lemon slices -- for garnish Salad: Whisk dressing ingredients until sugar is dissolved. Let stand at room temperature for 15 to 20 minutes to allow flavors to blend. Dressing: Place first 6 salad ingredients in a large salad bowl and toss gently. Pour dressing over salad and toss again. Refrigerate for 1 or 2 hours. Just before serving, toss once more and cover top with Chinese noodles. Garnish with lemon slices. Makes about 6 cups of salad. From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Asparagus Orzo And Lemon Soup Recipe By :Marjorie Druker, New England Soup Factory, Newton, MA Serving Size : 12 Preparation Time :0:05 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 quarts chicken broth 1 cup dried orzo 1 1/2 pounds asparagus -- 3/4-inch slices 8 whole eggs -- cracked in a bowl and whisked 2 lemons -- juiced 1 bunch scallions -- chopped 4 drops lemon oil or more freshly ground black pepper kosher salt 1. In a large stockpot, bring the chicken stock to a boil. Add orzo and cook 5 to 7 minutes. 2. Add asparagus and cook an additional 5 to 7 minutes. Bring soup back to a brisk boil and whisk in beaten eggs. Cook for 1 minute. 3. Remove from heat and add remaining ingredients. Serve immediately. EACH 144 cals, 29%cff, 5g fat, 1g fiber. Substitute fat-free chicken broth: 122 cals, 19% cff, 3g fat, 1g fiber. Description: "An egg and lemon soup ready in 20-25 minutes." Source: "Johnson & Wales University, Providence, http://nbcin.wjar.com/tvsd/recipes" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 13 Jan 2000" Start to Finish Time: "0:25" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Orzo is also called rosamarina pasta. The owners of the Soup Factory are alumnae of the school. * Exported from MasterCook * Baked Egg Rolls Recipe By :Weight Watchers Favorite Homestyle Recipes Serving Size : 8 Preparation Time :0:23 Categories : Appetizers Chicken Eat-LF Mailing List Snacks Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 pounds ground chicken 2 cups grated carrots 1 1/2 cups bean sprouts -- drained 4 ounces waterchestnuts -- drained and chopped 1/4 cup chopped green bell pepper 1/4 cup scallions -- sliced 3 garlic cloves -- crushed 1 1/2 teaspoons soy sauce 1 teaspoon sesame oil 1 teaspoon firmly packed brown sugar 1 tablespoon cornstarch 1 teaspoon cornstarch 1/4 teaspoon ground red pepper 16 won-ton wrappers -- 3-inch squares 1. In large nonstick skillet or wok, cook chicken over medium-high heat until crumbly, 5 minutes. Drain and set aside. 2. To same skillet, add carrots, bean sprouts, water chestnuts, green pepper, scallions, and garlic. Cook over medium heat, 3 minutes; return chicken to skillet. 3. In small bowl, combine 1 tablespoon water, the soy sauce, sesame oil, and brown sugar; whisk in all cornstarch and pepper. Pour into chicken mixture; toss well. Remove from heat and set aside. 4. Preheat oven to 450 degrees. 5. Place 1 wonton skin on work surface; spoon 1/4 cup chicken mixture on bottom third of wonton skin; fold both sides toward center and roll tightly. Place seam-side down on nonstick baking sheet; repeat with remaining skins and filling. (Rolls can be frozen at this point.) Bake until lightly browned, 15 minutes. From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Balsamic Chicken With Mushrooms Recipe By :WW Magazine's In a Flash Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon vegetable oil -- divided 24 ounces skinless boneless chicken breast -- 6, thin-sliced -- 1/4"thick 1 1/2 large garlic cloves -- crushed, 3/4 tsp. Marinade For Chicken 4 1/2 tablespoons balsamic vinegar 6 teaspoons Dijon mustard Mushroom Topping 6 cups mushrooms, whole -- small, halved 1 cup chicken broth 3/4 teaspoon dried thyme -- leaves, crumbled salt and pepper -- to taste, optional In a large nonstick skillet, heat 1 1/2 teaspoons of the oil. In a medium bowl, mix 3 tablespoons of the vinegar, the mustard and garlic. Add the chicken and turn to coat. . Transfer the chicken and marinade to the skillet; saute the chicken until cooked through, about 3 minutes on each side. Transfer the chicken to a platter and keep warm. (I used chicken breast halves pounded thin and cooked for closer to 10 minutes per side -- until done) In the skillet, heat the remaining 1 1/2 teaspoons of oil. Saute the mushrooms 1 minutes; add the broth, thyme and the remaining 1 1/2 tablespoons of vinegar. Cook, stirring occasionally, until the mushrooms are deep brown, about 2 minutes longer. Serve the chicken topped with the mushrooms. (I cooked my mushrooms much longer -- until sauce thicken and most of the liquid evaporated) Per serving (as per Magazine cookbook)without sauce ingredients being doubled: 187 Calories, 4g Total Fat, 1g Saturated Fat, 66mg Cholesterol, 233 mg Sodium, 6g Total Carbohydrates, 0g Dietary Fiber, 29g Protein, 22mg Calcium. Points per serving 4 (Even with mushroom topping being doubled, per MC5) Original Poster's comments: This is an excellent dish. We served it as follows: 4 Points - Balsamic chicken with Mushrooms 3 Points - Baked Potato (8 oz. cooked) served with 1 Points - 1/4 cup fat free sour cream 0 Points - 1 cup steamed whole green beans 0 Points - 1 cup carrots 1 Points - 2 teaspoons reduced-fat margarine Total 9 Points for whole meal Source: "JaneStarr's Variation" From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : I made this 1/26/00 and it was excellent. I used a 10 oz. package of baby bella's that were quite large. I thickly sliced them into 4 -6 pieces, rather than just cutting them in half. Next time I will double the mushrooms and sauce ingredients. I cooked everything longer than the recipe directed. We like our mushrooms cooked down and our chicken was thicker than 1/4 inch -- even after pounding it out. Chicken cutlets would cook up more quickly. I felt that the mushroom topping needed salt and pepper. The combo of balsamic vinegar and Dijon mustard made a delicious marinade for the chicken (and I don't even like mustard). I plan to keep a package or two of chicken breasts frozen in this marinade. The marinade will really flavor the chicken as it thaws.JaneStarr * Exported from MasterCook * Banana Oat And Bran Cookies Recipe By : Serving Size : 24 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 bananas -- ripe and mashed 1/2 cup wheat flour 1/4 cup wheat bran 1/4 cup rolled oats 1/2 cup brown sugar 1/2 cup nonfat yogurt -- plain (or lowfat) 1/8 cup maple syrup -- real 2 egg whites 1 teaspoon ground cinnamon 1/2 teaspoon salt 1/2 teaspoon baking powder 1/2 cup raisins -- or diced prunes 1 Preheat oven to 350 degrees F (175 degrees C). 2 Beat mashed bananas, egg whites, brown sugar, maple syrup, yogurt, and cinnamon. 3 Combine the remaining dry ingredients: flour, oats, wheat bran, salt and baking powder in a separate bowl. Use an electric mixer to combine dry ingredients with wet mixture. 4 Add in raisins, chopped prunes, and/ or nuts. 5 Roll cookies into balls, place on a cookie sheet coated with cooking spray. Bake for 8-12 minutes until cookies are firm and dry Description: "The combination of oats and bran make this chunky banana cookie a satisfying low- fat, high fiber healthy snack." Source: "http://cookierecipe.com/az/boandbrncks.asp" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Basic Vegetable Stock Ingredients Recipe By :HVL - sympatico Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Onions Carrots Celery I was making my first Stock (Veggie) last night and was following a recipe in a book yesterday... (the family were all out) ... so I'm no expert on the subject... anyway after getting every thing ready I called my sister in Toronto who makes the best soups (and in my opinion is an expert on the subject of food) to asked her how I was doing... See said I was missing carrots. But it does not call for carrots, it was then that she talked to me of the trinity of stocks... 1- Onions - with the skins (our father said it always added colour to it), adding also -to saute with garlic for flavor before adding it to the stock. 2 - Carrots 3 - Celery Well today I make my first soup not from a CAN... - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Beef, Pepper And Shiitake Mushroom Stir Fry Recipe By :Cooking Light Magazine, August 1997 Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon olive oil -- divided cooking spray 6 ounces beef tenderloin --cut into 1/2-inch strips 1/2 cup sliced shallots 1/2 cup green bell pepper --cut into 1/4-inch strips 1/2 cup red bell pepper --cut into 1/4-inch strips 1/2 cup yellow bell pepper --cut into 1/4-inch strips 3 garlic cloves -- minced 2 cups sliced shiitake mushroom caps --about 3.5 ounce package 1/4 cup dry white wine 1/2 cup no-sat-added beef broth 1 tablespoon chopped fresh basil 1/4 teaspoon salt 1/4 teaspoon pepper 1 1/2 cups hot cooked rice 1. Heat 1/2 teaspoon oil in a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add beef; stir-fry 2 minutes. Remove beef from skillet; set aside. Wipe skillet clean with a paper towel. 2. Heat 1/2 teaspoon oil in skillet. Add sliced shallots, bell pepper strips, and minced garlic, and stir-fry 1 minute. Add mushrooms, and stir-fry 2 minutes. Stir in wine, and cook 1 minute. Add broth; reduce heat, and simmer 3 minutes. Return beef to skillet, and cook 1 minute. Stir in chopped basil, salt, and pepper. Serve with rice. Yield: 2 servings (serving size: 1 cup beef mixture and 3/4 cup rice). CALORIES 406 (20% from fat); FAT 9.2g (sat 2.7g, mono 3.8g, poly 0.9g); PROTEIN 24.7g; CARB 55.8g; FIBER 4g; CHOL 53mg; IRON 6.8mg; SODIUM 355mg; CALCIUM 60mg. Formatted for you by Gail Shermeyer <4paws@netrax.net>. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Black Eyed Pea Pancakes Recipe By :Madhur Jaffrey Serving Size : 12 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Pancakes, Waffles, Crepes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups dried black-eyed peas 1 ounce fresh ginger (1-in piece) -- peeled, very fine diced 1/4 teaspoon cayenne 1/4 teaspoon ground turmeric 1 1/4 teaspoons salt 2 tablespoons finely chopped fresh cilantro 1 small onion -- peeled, finely chopped 1/2 teaspoon cumin seed 1 1/3 cups water -- more or less vegetable oil spray -- OR peanut or canola oil (up to 6 tablespoons) 1. Soak the black-eyed peas in water to cover by 5 inches for 16 hours, changing the water once in the middle only if it is a very hot day. 2. Do not use the Quick-Soak Method! You need raw peas. 3. Drain the peas and put them in a large bowl. Cover them well with fresh water. Dip both hands into the bowl and rub the peas between your palms. You will loosen many (though not all) of the skins, which will start to float to the surface. Skim off the free skins with a sieve or slotted spoon; leave the stubborn skins alone. 4. Drain the peas thoroughly and put them into the container of a food processor along with the ginger, cayenne, turmeric, and salt. Turn the machine on (medium speed, if you can control it) and process, stopping occasionally to push down on the peas with a rubber spatula until you have a grainy paste. Slowly add about 1 1/3 cups of water and process the puree for another minute. Add the cilantro, onion, and cumin. Process for 5 seconds. You should have a thickish batter with small flecks of onion, cilantro, and cumin visible. 5. Spray or put 1 teaspoon of oil in an 8-inch nonstick frying pan and spread it around by tilting the pan. Set the pan over medium-low heat, and wait for the pan and the oil to get hot; this will take a little while. 6. Stir the batter now with a ladle and measure out about 1/2 cup. Drop the batter in the center of the frying pan. Quickly put the rounded bottom of a soup spoon or a second ladle very lightly on the mound of batter and, using a gentle but continuous spiral motion, spread the batter outward until you have a pancake that is about 7 inches in diameter. 7. Spray or dribble 1/2 teaspoon oil on top of the pancake and another 1/2 teaspoon around its edges. If using oil, spread the oil on top of the pancake gently with a rubber spatula and smooth out the ridges. Let the pancake cook for 2 minutes on its first side, or until it is reddish brown. (This first-cooked side is the "right" side.) Now flip the pancake over and cook the second side for another 2 minutes, or until it has a few reddish-brown spots. Remove the pancake to a plate and keep covered. Stir the batter each time and make the remaining pancakes in the same way. Makes 12 to 14 pancakes Description: "INDIA: Lobhia Ka Cheela" Cuisine: "Indian" Source: "Madhur Jaffrey's World of the East Vegetarian Cookbook" S(Email From): "kitpath@earthlink.net 01/00" - - - - - - - - - - - - - - - - - - - NOTES : These may be eaten as flatbreads with a spicy dip or you may use them like crepes to wrap around a dish of spicy potatoes or cauliflower. The batter can be made up to a day in advance and refrigerated. Stir well before using. You will also need a rounded soup spoon (or another metal ladle) to spread out the batter, which does not flow, and a rubber spatula to flip the pancakes. * Exported from MasterCook * Blackberry Jam Cake Recipe By :unknown Serving Size : 6 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup sugar 1/4 cup margarine -- or butter 2 large eggs 1 cup all-purpose flour -- unbleached 1 teaspoon ground cinnamon 1/2 teaspoon baking soda 1/4 teaspoon ground cloves 1/4 teaspoon ground nutmeg 1/3 cup buttermilk -- or sour milk * 1/2 cup blackberry jam -- seedless 1/4 cup walnuts -- chopped <<<>>> 2 Tablespoons butter -- or margarine 1/2 cup packed brown sugar 3 Tablespoons milk 1 3/4 cups powdered sugar -- sifted *You can make sour milk by adding a Tablespoon of vinegar with enough milk to make the desired amount. Cream together sugar and butter or margarine. Beat in eggs. Stir together flour, and spices; add to creamed mixture alternately with butter/sour milk, beating until well blended after each addition. Fold in blackberry jam or preserves and nuts leaving swirls of jam. (DO NOT OVERMIX) Turn into greased and lightly floured 9 x 9 x 2-inch baking pan. Bake at 350 degree F. oven 25 minutes or until done. Cool completely. Frost with Carmel Icing. CARAMEL ICING: In small saucepan, melt butter or margarine; stir in brown sugar. Cook stirring constantly, until mixture bubbles; remove from heat. Cool 5 minutes. Stir in milk and blend in powdered sugar; beat til spreading consistency is reached. Formatted by Russell Fletcher gimplimp@effectnet.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bran Muffins With Raisins Recipe By :SOURCE: Submitted by Jessica Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup whole wheat flour 1 cup bran -- *see Note 3/4 teaspoon baking soda 1/2 cup raisins 1 tablespoon cinnamon 1 teaspoon nutmeg 1/3 cup brown sugar 1/8 cup molasses 1/8 cup honey 1 cup lowfat buttermilk 1. Preheat oven to 350 and spray muffin tins with Pam (or whatever). 2. Mix all dry ingredients in a large bowl, set aside. 3. Mix molasses and honey together in a separate bowl and slowly stir in the buttermilk until thoroughly stirred. 4. Pour the wet mixture over the dry and do not stir - let mixture sit for 20 minutes. (I stirred then let it sit) 5. After 20 minutes, mix together wet and dry ingredients and spoon into muffin tins. The mixture is pretty thick and will nearly fill the muffin tin - but they don't rise much, so it's ok. 6. Bake for 22-26 minutes, or until toothpick comes out clean. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : * Natural Bran can be found in cereal section of your supermarket or at bulkfood store POINTS: 2 points per muffin You can substitute blueberries, apples, raspberries, etc for the raisins. I'm always looking for ways to add fiber to my diet. These muffins have no oil, eggs or milk and are very good. That really surprised me!!!! lol I figured I was probably making hockey pucks as I mixed the recipe but even my husband liked them. I used all molasses instead of part honey (because I like molasses) and I didn't have buttermilk so I used 1/3 c skim milk and 2/3 c nonfat plain yogurt. They are rather sweet so I might try a little less brown sugar next time. I used light brown (because that is what I had). Oh....4 grams of fiber per muffin. * Exported from MasterCook * Breakfast Stir Fry Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Breakfast Eat-LF Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons salad oil 3 1/2 ounces liquid or frozen whole egg OR 2 large California Fresh Eggs 1 tablespoon ginger -- slivered 1 green onions -- thinly sliced 1 cup soba noodles -- cooked 6 snow peas 4 baby corn 1 tomato -- sliced 1 tablespoon soy sauce 1 tablespoon cilantro -- minced Green onion brooms Add 1 teaspoon oil to saute pan over medium heat. Add eggs cooking omelet style. Remove from heat and slice into strips. Add remaining oil to pan. Add ginger, green onions, baby corn, and snow peas. Cook over medium heat until ginger is fragrant and snow peas turn bright green, about 1 minute, then add noodles. Saute, stirring constantly until warm. Add egg strips, tomatoes and soy sauce. Stir over heat until hot. Before serving, sprinkle each serving with 1 tablespoon chopped cilantro and garnish with onion broom. Source: "California Egg Commission" S(Internet address): "http://www.eggcom.com " From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broccoli And Cauliflower Stir Fry Recipe By :Martin Yan Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons oil 2 teaspoons minced garlic 1 1/2 cups broccoli flowerets 1 1/2 cups cauliflower flowerets 8 ounces canned straw mushrooms -- drained 1/2 cup nonfat chicken broth 2 tablespoons oyster sauce 2 teaspoons sesame oil -- (optional) 1/4 teaspoon white pepper 1 teaspoon cornstarch -- dissolved in 2 teaspoons water 1. Heat a wok over high heat until hot. Add the cooking oil and garlic and stir fry for 10 seconds. Add the broccoli, cauliflower, and mushrooms, and stir fry for 30 seconds. Add the chicken broth, cover and cook until the vegetables are crisp-tender, about 3 minutes. 2. Add the oyster sauce, sesame oil (if using) and pepper and cook for 1 minutes. Add the cornstarch solution and cook, stirring until the sauce boils and thickens. Description: "42 cals, 2g fat, 1g fiber" Source: "Well-Seasoned Wok, by MArtin Yan (1993)" S(Email From): "Pat 1/13/00" - - - - - - - - - - - - - - - - - - - NOTES : This is a basic dish. The yin-yang color and similar texture make this a great vegetable side dish for any meal. * Exported from MasterCook * Broccoli And Cheese Frittata Recipe By :"Prevention's Cooking for Good Health," edited by Jean Roge Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 teaspoon oil 1 1/2 cups egg beaters(r) 99% egg substitute 1 tablespoon minced fresh basil -- OR 1/2 teaspoon dried 1/2 teaspoon reduced-sodium soy sauce 1/2 cup diced cooked red-skinned potatoes -- see preliminaries 1 cup cooked broccoli florets -- see preliminaries 1/4 cup sliced pimiento 1 tablespoon minced green onions 1/3 cup grated lowfat cheddar cheese 1 pinch ground black pepper Preliminaries: To cook the broccoli and potatoes, steam them until just tender when pierced with a sharp knife or skewer, about 5 minutes. If the broccoli is ready first, remove it with tongs and cook the potatoes a few minutes longer. 1. Heat oil in a large non-stick frying pan with a heatproof handle over medium heat. 2. In a large bowl, whisk together the egg substitute, basil and soy sauce. Add to the heated pan. As the eggs cook, gently push the outer edges toward the center with a spatula until eggs are about half set. Do not stir. 3. Sprinkle with potatoes, broccoli, pimentos and green onions. 4. Place pan under broiler, 5-6 inches from heat. Broil 2-3 minutes. 5. Sprinkle with the cheese and broil 2 minutes more, or until the cheese is melted. Sprinkle with pepper. Slice into wedges; serve immediately. Yield: 4 servings Nutritional information (per serving): 155 calories, 16.5 grams protein, 9.5 grams carbohydrates, 5.8 grams fat, 34 percent calories from fat, 9 milligrams cholesterol, 349 milligrams sodium From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broccoli Casserole Recipe By :Cooking Light, May 1995, page 120 Serving Size : 5 Preparation Time :0:08 Categories : Casseroles Eat-LF Mailing List Rice Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces shredded reduced-fat sharp cheddar cheese -- (1 cup) 1 cup cooked long-grain rice 1/2 cup canned sliced mushrooms -- drained 1/2 cup diced onion 1/4 cup skim milk 4 teaspoons reduced-calorie margarine 1/4 teaspoon salt 20 ounces frozen chopped broccoli -- (2 packages) thawed Vegetable cooking spray Combine the first 7 ingredients in a medium saucepan; cook over low heat 4 minutes or until cheese melts, stirring constantly. Add the broccoli, and cook 2 minutes or until thoroughly heated, stirring frequently. Spoon mixture into a 2-quart casserole coated with cooking spray. Bake at 350 degrees for 30 minutes. Yield: 5 servings (serving size: 1 cup). From aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : When my kids were at home this dish was a frequent request. It's quick to put together for nights when you're on the run, and leftovers can easily be stored in the refrigerator. -- Jayne Thomas, Elkhart Lake, Wisconsin Nutr. * Exported from MasterCook * Broccoli Cheese Soup Recipe By :Cooking Light Magazine Serving Size : 5 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups Butternut Squash 3/4 Cup Beef Broth 2 Teaspoons Margarine 1/4 Cup Onion -- diced 1 Tablespoon Flour 1 Cup 1% low-fat milk 3 Ounces lowfat cheddar cheese -- shredded 1 Tablespoon Parmesan Cheese 2 Cups Broccoli Flowerets -- steamed Punch holes in squash and microwave till soft. Put in blender with broth and puree. (Can use chicken broth instead.) In large soup pan, melt margarine over medium-high heat; add onion and cook until soft 4-5 minutes. Sprinkle with flour & cook 1 minute more. Gradually add squash mixture and milk. Cook stirring gently until just below boiling. Add cheddar and parmesan; whisk until fully melted. Stir in broccoli and serve immediately. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broccoli Pesto Recipe By :Cooking Light, Nov/Dec 1994, page 180 Serving Size : 21 Preparation Time :0:05 Categories : Eat-LF Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups small fresh broccoli florets -- coarsely chopped 1/4 cup dried basil 1/2 teaspoon salt 1/4 teaspoon pepper 1/3 cup low-salt chicken broth 2 tablespoons lemon juice 1 1/2 tablespoons olive oil 2 large garlic cloves 3 tablespoons grated fresh Parmesan cheese 21 cups cooked pasta Place broccoli and next 7 ingredients in food processor; process until smooth. Spoon the mixture into a bowl, and stir in cheese. Yield: 1-1/3 cups (serving size: 1 tablespoon). From aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : Toss a cup of hot cooked pasta with 3 tablespoons of pesto, or try a dollop on fresh tomato slices. Yes, I know it is not below 30% but when you serve it with pasta it would be. * Exported from MasterCook * Broccoli Shiitake Stir Fry With Ginger And Tofu Recipe By :Mauny Kaseburg, Seattle, WA Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Tofu Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound broccoli florets -- (1 bunch) 1 teaspoon cornstarch 1/3 cup cold water 5 tablespoons vegetable oil -- divided -- (canola preferred) 2 tablespoons low-sodium soy sauce 1 tablespoon dry sherry 2 teaspoons cider vinegar 2 teaspoons sugar 2 teaspoons Asian (toasted) sesame oil 2 medium onions -- sliced thin 1 teaspoon fresh ginger -- peeled and minced 2 cloves garlic -- sliced thin 1 pound shiitake mushrooms -- discard stems, -- slice caps 8 ounces lowfat firm tofu -- 1/2-in. cubes Place broccoli in microwave-safe 3-quart glass casserole with lid, add 2 tablespoons water, and microwave covered on high 3 minutes. Stir and microwave until broccoli is tender, 1 to 2 minutes longer. Uncover and let stand. (As an alternative to microwaving, blanch in boiling water 1 minute and place broccoli in ice water to stop from overcooking.) Stir together cornstarch and 1/3 cup cold water in bowl. Add 1 tablespoon of the oil as well as soy sauce, sherry, vinegar, sugar, and sesame oil. Heat wok or large heavy skillet over high heat until hot but not smoking. Add 2 tablespoons oil and heat 30 seconds. Add onions, ginger, and garlic and stir-fry 2 minutes. Add broccoli and stir-fry 1 minute longer. Remove mixture from pan and set aside. Wipe out wok and heat remaining 2 tablespoons oil 30 seconds. Add mushrooms and stir-fry 5 to 7 minutes, or until mushrooms are soft and liquid has evaporated. Return broccoli mixture to wok, add tofu, and stir-fry 1 minute. Add cornstarch mixture and stir-fry 1 minute, or until thickened. Serve immediately. S(Email From): "Kitpath@earthlink.net 1/00" - - - - - - - - - - - - - - - - - - - NOTES : Broccoli, shiitake mushrooms, and ginger express one of the finest flavor combinations in the Asian repertoire. The toasted sesame oil and fresh ginger makes a world of difference in the final dish. Look for ginger root with smooth skin and fresh fragrance. Peel it as you would a carrot, with a non-swivel French peeler. * Exported from MasterCook * Broccoli With Oyster Sauce Recipe By :Ellen C. Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- broccoli oyster sauce -- opt:vegetarian style nonfat chicken broth -- or water But, I do like it with oyster sauce. I usually dilute the oyster sauce with a little water or low-sodium chicken flavored broth, and just pour it on the broccoli after it's been lightly sauteed. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broccoli With Pignolias And Peppers Recipe By :Weight Watchers, Simply Light Cooking Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 ounce pignolia -- (pine nuts) 1/2 cup red bell pepper -- or substitute 1/4 cup chopped onion 1 garlic clove -- minced 2 cups broccoli florets 1. In 1-quart microwavable casserole, microwave pignolias on high (100%) for 1 minute, stirring every 20 seconds, until toasted. Transfer pignolias to a plate; set aside. 2. In same casserole combine pepper, onion and garlic; cover and microwave on high for 2 minutes, until onion is translucent. Add broccoli and 1/4 cup water and stir to combine; cover and microwave on high for 2 minutes, stirring once halfway through cooking, until broccoli is tender. Drain water and discard. 3. Return pignolias to casserole; stir to combine and let stand for 1 minute. From "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : The red bell pepper, if used, should be cut in strips. * Exported from MasterCook * Broccoli With Smoked Almonds Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups broccoli florets 4 tablespoons almonds -- smoked Place the 4 cups broccoli florets in a large microwave-save serving bowl. Add 1 teaspoon water and cover. Microwave on high until the broccoli is tender, about 3 to 4 minutes. Let the broccoli rest in the dish for 2 to 3 minutes. While the broccoli is standing, coarsely chop the 4 to 6 tablespoons almonds and add them to the broccoli, tossing to combine. Source: "http://www.minutemeals.com/cgi-bin/SoftCart.exe/pages/recipes/poultry po0035.htm?L+minutemeals+wkvw4945+947968109" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : The nuts called for in the broccoli accompaniment are "smokehouse" almonds, available in vacuum-sealed cans in most supermarkets. The almonds add a new, unexpected dimension to what is otherwise a very simple side dish. The broccoli recipe is too high fat....but as part of a total meal you could work it in. Or, you could reduce the amount of almonds and increase the amount of broccoli. * Exported from MasterCook * Broccoli, Cherry Tomato And Pasta Salad Recipe By :Cooking Light June 1999 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***HERB MIXTURE*** 1/2 cup fresh flat-leaf parsley leaves 1/3 cup fresh basil leaves 1 tablespoon fresh dill -- chopped 1 teaspoon grated lemon rind 12 mint leaves 1 garlic clove -- peeled ***DRESSING*** 2 garlic cloves -- peeled 1/3 cup 2% low-fat cottage cheese 1/4 cup lowfat buttermilk 1 tablespoon fresh lemon juice 1 tablespoon red wine vinegar 1 tablespoon balsamic vinegar 1 tablespoon extra-virgin olive oil 1 dash black pepper 1/2 cup crumbled feta cheese -- (2 ounces) ***SALAD*** 7 cups small broccoli florets 2 1/2 cups sliced mushrooms 2 cups cherry tomatoes -- halved 2 cups cooked medium seashell or rotini pasta -- (about 4 ounces -- uncooked pasta) 1/2 cup minced shallots 2 tablespoons capers 1/4 teaspoon black pepper 1 can artichoke hearts -- rinsed, drained, -- and halved -- (14-ounce) To prepare herb mixture, combine first 6 ingredients on a cutting board; finely chop, and reserve 3 tablespoons. Set remaining herb mixture aside. To prepare the dressing, place the reserved 3 tablespoons herb mixture in a food processor. Drop 2 garlic cloves through the food chute with food processor on; process until minced. Add cottage cheese and next 6 ingredients (cottage cheese through dash of pepper) to food processor; process until smooth. Stir in feta. To prepare salad, steam broccoli, covered, 5 minutes or until crisp-tender. Cool. Combine remaining herb mixture, broccoli, mush- rooms, and remaining ingredients in a large bowl. Pour dressing over salad; toss well. Yield: 4 servings (serving size: 2 1/2 cups). CALORIES 327 (24% from fat); FAT 8.8g; PROTEIN 18.4g; CARB 50g; FIBER 7g; CHOL 14mg; IRON 43mg; SODIUM 768mg; CALC 248mg From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broiled Marinated Salmon Recipe By :WhoMe40@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tbsp. Hoisin 1 tbsp. Plum sauce 1 tbsp. Red wine vinegar 1 tsp. Dark sesame oil Marinate the salmon in this (just be careful not to burn it when you cook it because of the sugar content): Serve with Sauteed Collard Greens and Garlic mashed potatoes. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Brownie Oat Cookies #2 Recipe By : Serving Size : 36 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup all-purpose flour 2/3 cup sugar 1 cup quick-cooking oats 1/3 cup unsweetened cocoa 1 teaspoon baking powder 1/4 teaspoon salt 2 egg whites 1/3 cup light corn syrup 1 teaspoon vanilla extract 1 Spray cookie sheet with non-stick spray. Preheat oven to 350 degrees F (175 degrees C). 2 Mix dry ingredients. Add egg whites, syrup, and vanilla. Stir well. 3 Drop by spoonfuls on cookie sheet. Bake 10 minutes. Description: "These cookies are low in fat and simple to make!!" Source: "http://cookierecipe.com/az/brownieoatckies.asp" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Brussels Sprouts With Pears And Hazelnuts Recipe By :Susan Jane Cheney Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound small Brussels sprouts 1/2 teaspoon salt -- plus more to taste 1/2 cup water 1 teaspoon fresh lemon juice 2 medium Bartlett pears -- peel core and dice 1/4 cup apple cider 1 Pinch ground nutmeg -- fresh preferred 1/4 cup chopped toasted and skinned hazelnuts -- see tips 1. Rinse the Brussels sprouts. Cut off the stem ends and remove any discolored outer leaves. 2. Combine the sprouts, salt, and water in a wok over high heat. When the water comes to a boil, reduce the heat, cover the wok, and simmer for about 5 minutes, shaking the pan occasionally to rearrange the sprouts. 3. When the sprouts are just easy to pierce to the center with a knife or sharp-pronged fork, remove the wok from the heat, drain the sprouts thoroughly, and transfer to a bowl. Toss with the lemon juice. 4. Add the pears, cider, and nutmeg to the wok. Bring to a gentle simmer and cook, stirring occasionally, for about 5 minutes or until the liquid is reduced considerably. Stir in the Brussels sprouts and hazelnuts; heat briefly, stirring. Add more salt if needed and serve. TIPS: Toast the hazelnuts for 10 minutes in a preheated 350F oven. Wrap the nuts in a towel and rub vigorously to remove their somewhat bitter-tasting skin. It may not all come off, but no matter. Cheney: Calories: 144; Total fat: 4 g; Protein: 3 g; Carbohydrates: 22 g; Cholesterol: 0 g; Sodium: 292 mg MC: Calories: 160; Total fat: 7 g; Fiber 7g. Stir Crazy: more than 100 quick, low-fat recipes for your wok or stir-fry pan, by Susan Jane Cheney, Illustrations by Nava Atlas (1998, Contemporary Books 0809230011) Source: "Stir Crazy by Susan Jane Cheney (1998 CB)" S(Email From): "kitpath@earthlink.net 01/00" - - - - - - - - - - - - - - - - - - - NOTES : Take care not to overcook these minicabbages! Sweet pears, cider, and nutmeg wonderfully complement their naturally assertive cruciferous flavor. Substitute other pear varieties for the Bartletts, if you'd like. This was good!-) Exceptional. The Bartlett pear, nearly ripe, was a mellow touch of sweet - we use a pinch of mace, apple juice instead of cider and didn't have the lemon to add - thinking it's not needed but a little zest would make nice surprises. Served with baked potato, topped with a spread (store-bought and low fat) smoked cream cheese with mushrooms and artichoke, garnished with crunchy minced radish. I recommend this one. * Exported from MasterCook * Bulgur Wheat Bread #2 Recipe By :Andrew Baker and Barbara Goldman Serving Size : 24 Preparation Time :0:00 Categories : Bread Machine Breads Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- For a 1.5-lb loaf: 1/3 cup bulgur 1/3 cup water 1 cup milk 1 tablespoon butter or margarine 3 cups bread flour 1 tablespoon sugar 3/4 teaspoon salt 1 package active dry yeast For a 2-lb loaf: 1/2 cup bulgur 1/2 cup water 1 1/3 cups milk 1 tablespoon butter or margarine 4 cups bread flour 1 tablespoon sugar 3/4 teaspoon salt 1 package active dry yeast 1. In a small bowl, combine equal parts water and bulgur wheat. Let stand until bulgur is soft enough to bite, about 25 minutes. Do not drain. 2. Add ingredients to bread machine pan according to manufacturer's directions, adding soaked bulgur and liquid with milk. 3. Select basic cycle. 4. Remove baked loaf from pan at once. Cool on a rack at least 15 minutes before slicing. Serve hot, warm, or cool. Per ounce: 82 cal., 12% (9.9 cal.) from fat; 2.7 g protein; 1.1 g fat (0.5 g sat.); 15 g carbo (0.7 g fiber); 83 mg sodium; 2.5 mg chol. Source: "Sunset Magazine 1998-Mar" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Buttermilk Oatmeal Pancakes/waffles Recipe By :PatHanneman Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- Usually I dump: 1 cup reduced fat bisquick 1/4 cup rolled oats -- and 2 tablespoons nuts -- pecans or walnuts 1 pinch salt -- In a processor fitted with metal blade -- and pulse to chop. --- -- Transfer to a bowl and add 1 1/2 cups skim milk 1/2 cup buttermilk or more skim milk 1 medium egg Blend by hand to moisten then aerate with the wand or Braun blender. Light fluffy waffles or pancakes. Another of our favorites is adding whole kernel corn to a buttermilk pancake batter. We're kinda in a rut when it comes to pancakes. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Buttermilk Pancakes #2 Recipe By :PatHanneman Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Eat-LF Mailing List Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup reduced fat bisquick 1/4 cup rolled oats -- and 2 tablespoons nuts -- pecans or walnuts 1 pinch salt ----- 1 1/2 cups skim milk 1/2 cup buttermilk or more skim milk 1 medium egg Usually I dump 1 cup reduced fat bisquick 1/4-cup rolled oats, and 2 tablespoons nuts, pecans or walnuts 1 pinch salt in a processor fitted with metal blade and pulse to chop. Transfer to a bowl and add 1 1/2 cups skim milk 1/2 cup buttermilk or more skim milk 1 medium egg Blend by hand to moisten then aerate with the wand or Braun blender. Light fluffy waffles or pancakes. Another of our favorites is adding whole kernel corn to a buttermilk pancake batter. We're kinda in a rut when it comes to pancakes. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Butternut Squash And Black Bean Chili Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Chilis Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tbsp vegetable oil 4 medium yellow onions -- coarsely chopped 2 medium red bell peppers -- seeded and coarsely chopped 1 medium jalapeno pepper -- seeded and finely chopped 4 garlic cloves -- minced 2 med butternut squash -- cut in 1" pieces (about 10 cups) 2 cups nonfat chicken broth -- reduced sodium or vegetable broth 2 14.5 oz can diced tomatoes 2 15.25 oz can black beans rinsed and drained 4 tablespoons chili powder 4 teaspoons ground cumin 2 teaspoons dried oregano 2 teaspoons salt 2 cups corn -- fresh or frozen 1 cup cashews -- coarsely chopped In a large stockpot over medium heat, add the oil. Add the onions, red peppers and jalapeno and saute until softened, 5-8 minutes, stirring frequently. Add the garlic and cook for 1 minute, stirring constantly. Add the squash, broth, tomatoes and their juice, black beans, chili powder, cumin, oregano and salt and stir to combine. Bring to a boil. Reduce the heat, cover and simmer for 30 minutes, stirring occasionally. Add the corn and cook for 5 minutes, or until the vegetables are tender, stirring occasionally. Top each serving with cashews. Description: "Topped with crunchy cashews and loaded with butternut squash, black beans, tomatoes, corn and spices, this vegetarian chili could win the heart of the most unwavering meat eater." Source: "http://www.accessatlanta.com/partners/ajc/epaper/editions/thursday/fo d_2.html" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : The original recipe called for 4 tbsp. oil. The nutritional info varies alot between the published info and MC. I have a feeling it's the servings that were misreported. According to the paper (before reducing the oil) Per serving: 443 calories, 15 grams protein, 17 grams fat (percent calories from fat, 34), 66 grams carbohydrates, no cholesterol, 816 milligrams sodium, 11 grams fiber. * Exported from MasterCook * Candied Citrus Peel #2 Recipe By :Arizona Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Cups Citrus peel -- cut into strips 4 Medium oranges -- To 5 medium 6 Medium Lemons 2 Medium grapefruit -- To large 12 Cups Cold water 2 1/2 Cups Sugar 1/2 Cup Honey 1 3/4 Cups Boiling water Wash fruit. Score peel into quarters. Remove sections of peel with fingers; cut into uniform strips about 3/8 in. wide. Boil peel with 6 cups cold water, uncovered, for 10 minutes. Drain and rinse. Repeat process with 6 cups fresh water. In a large saucepan, combine 1 1/2 cups sugar, honey and boiling water. Bring to a boil, and boil about one minute. Add cooked, drained peel and briskly simmer until almost all of the syrup has been absorbed, about 30 to 40 minutes. Stir frequently to avoid sticking. Transfer peel to colander. Drain well, about 10 minutes. In large bowl, toss drained peel with remaining 1 cup sugar to coat well. Spread pieces out on waxed paper to dry. Store in tightly covered container. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot Cake #8 Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 egg whites 1 1/3 cups sugar 1 cup applesauce 1/2 cup skim milk 1 1/2 teaspoons vanilla extract 1/4 teaspoon ground cloves 1/2 teaspoon ground nutmeg 1 tablespoon ground cinnamon 2 teaspoons baking soda 1 cup whole wheat flour 1 cup all-purpose flour 1 8 oz can crushed pineapple 2 cups shredded carrots -- (about 6 medium carrots) 1/2 cup chopped walnuts 1/2 cup raisins 1 In large mixing bowl, beat egg whites. 2 Slowly beat in sugar, then applesauce, skim milk, and vanilla. 3 Stir in with a spoon the dry ingredients, (cloves, nutmeg, cinnamon, baking soda, flour), in order given. 4 Stir in, one ingredient at a time, pineapple (with juice), carrots, walnuts, and raisins. 5 Pour into lightly greased (use non-fat cooking spray) 9 x 13 inch pan. 6 Bake in a preheated 350 degrees F ( 175 degrees C ) oven for 35 - 40 minutes. It is done when toothpick inserted in center comes out clean. Makes 1 - 9 x 13 inch cake Description: "A low-fat recipe for the perennial favorite." Source: "http://cakerecipe.com/az/carrotcake.asp" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Kristin notes: I guessed at the servings. If 12 doesn't seem reasonable to you, adjust accordingly. * Exported from MasterCook * Carrot Saute For Pasta Recipe By :Mauny Kaseburg, Seattle, WA Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups water 4 lg. cloves garlic -- peeled and sliced -- (4 to 6) 1 1/2 tablespoons good quality extra virgin olive oil 1/2 pound good-quality dried pasta 12 medium organic sweet carrots -- peel, 1/2-in diagonal pcs 1 Pinch hot red pepper flakes Salt and freshly ground pepper -- to taste 1/2 cup chopped Italian parsley 1/4 cup freshly grated Parmesan cheese -- or twice this amount In large, heavy nonstick skillet, bring 1 cup water to simmer with garlic slices and olive oil. Cook until almost all water has evaporated and garlic is soft and starting to color. Bring large pot salted water to boil over high heat. Add pasta and stir to keep separated. While pasta is cooking, cook carrots. To nonstick skillet with garlic, add 1 cup water, carrots, pinch of pepper flakes and pinch of salt. Stir and bring to simmer over high heat. Continue cooking until carrots are tender and start to caramelize, adding more water if necessary. When pasta is cooked to al dente, about 7 to 10 minutes, drain in large colander, reserving some cooking liquid. Add hot pasta to caramelized carrots and toss. Add chopped parsley, Parmesan cheese, salt, and freshly ground pepper, and if necessary, a bit of the cooking liquid to moisten. Serve immediately. S(Email From): "Kitpath@earthlink.net 1/00" - - - - - - - - - - - - - - - - - - - NOTES : This is a warm, soul satisfying dish - and low in fat! The "trick" technique is a "water saute"; i.e. cook the garlic and carrots in water and a small amount of olive oil. Be sure to cook both main ingredients well. When the garlic is cooked in water it mellows the taste considerably so don't be alarmed by the quantity of "the stinking rose." The parsley serves as a natural breath freshener, a good balance, and a great source of vitamin C and beta-carotene. You can use this technique on other vegetables - broccoli, cauliflower, Brussels sprouts and asparagus all do well! * Exported from MasterCook * Cheesecake, Very Creamy Recipe By :Fresh Start: Lowfat Food & Menus Day to Day,Julee Rosso Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Crust: 2 cups crushed lowfat graham crackers -- (about 15 whole) 1/3 cup sugar 1 teaspoon cinnamon 1/2 teaspoon grated nutmeg 1/2 teaspoon ground ginger 1/4 cup canola oil 2 tablespoons frozen apple juice concentrate --- Filling: 2 cups nonfat cottage cheese 2 packages Neufchatel cream cheese -- (8-ounce) 1 1/2 cups sugar 4 large egg whites 6 tablespoons cornstarch 6 tablespoons cake flour 3 tablespoons lemon juice 1 tablespoon vanilla extract -- plus 1 teaspoon vanilla extract 2 cups nonfat sour cream 1 tablespoon finely minced lemon zest Make the crust: In a mixing bowl, combine the graham crackers, sugar, cinnamon, nutmeg, ginger, canola oil and apple juice concentrate and toss with a fork until the mixture holds together. Press evenly into a 10-inch springform pan. Refrigerate. Preheat the oven to 325 degrees F. Make the filling: In a food processor fitted with the metal blade, blend the cottage cheese until smooth. Add the cream cheese a little at a time and blend until smooth. Gradually add the sugar, mixing well, after each addition. Add the egg whites, one at a time, beating until mixed. Add the cornstarch, flour, lemon juice and vanilla and blend. Add the sour cream and lemon zest and blend until smooth. Wrap the bottom of the pan in foil to come halfway up the sides. Transfer to the prepared springform pan. Place the pan in a larger pan. Add enough hot water to come halfway up the foil but not over its edges and bake for about one hour, or until firm around the edges. Turn off the oven and let the cheesecake stand in the oven for 2 hours. Remove and let cool completely on a wire rack. Release the sides of the pan and chill the cheesecake until ready to serve. Note: Some food processor bowls may not hold the entire mixture. If this is the case, pour half the batter into a bowl while you complete mixing the rest of the ingredients. combine all the batter in the bowl and stir vigorously with a spatula to blend. Transfer to the springform pan. Yield: 24 servings Nutritional Analysis: 249 calories, 38 grams carbohydrates, 10.6 milligrams cholesterol, 7.7 grams/27% fat, 280 milligrams sodium Fresh Start: Lowfat Food & Menus Day to Day,Julee Rosso (Crown Publishing Group) From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken And Green Beans In Clay Pot Recipe By :Penchard@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- skinless boneless chicken breasts frozen green beans garlic powder Spike Cajun seasoning I made the chicken and green beans tonight for dinner. It was great. I put a whole bag of French cut green beans on the bottom (after spraying with Pam) and put skinless, bone-in chicken breasts (4) on top. Sprinkled with garlic powder, Spike and Cajun seasoning. We were going to work out so I put it in the oven just before we left at 4:30 and when we got home at 6:30, it was done. Not overcooked or dried out. I baked it at 350°, starting out in a cold oven. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken And Leek Stew With Basil Recipe By :Comfort in a bowl: Homemade Stews and Soups by Linda Lau Anu Serving Size : 4 Preparation Time :0:30 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 leeks -- (each about 1.5in. wide) 4 boneless skinless chicken breast halves -- 5 oz each 1/2 pound red thin-skinned potatoes 1 teaspoon butter or margarine 2 cups nonfat chicken broth 1 cup dry vermouth or white wine 1 tablespoon chopped fresh basil leaves 1 teaspoon grated lemon peel 1 1/2 cups frozen petite peas 2 tablespoons cornstarch salt and pepper 4 thin lemon slices -- or more basil sprigs (optional) -- rinsed 1. Trim off and discard root ends and tough green tops of leeks. Cut leeks in half lengthwise and rinse well, then cut crosswise into 1/2-inch-thick slices. Rinse chicken and pat dry. Scrub potatoes and cut into 1/2-inch cubes. 2. In a 5- to 6-quart nonstick pan over medium-high heat, melt butter. Add chicken and turn as needed to brown lightly on all sides, 4 to 5 minutes total; transfer to a small bowl. 3. Add leeks to pan; stir until limp, 3 to 4 minutes. Add broth, vermouth, chopped basil, lemon peel, and potatoes; cover and bring to a boil over high heat. Reduce heat and simmer 10 minutes. Lay chicken on vegetables in pan; cover and simmer until potatoes are tender when pierced and chicken is white in center of thickest part (cut to test), 10 to 16 minutes longer. 4. With a slotted spoon, return chicken to the small bowl. Add peas to leek mixture. In another small bowl, blend cornstarch and 1/4 cup water until smooth. Stir into pan and bring to a boil over high heat, stirring. Add salt and pepper to taste. 5. Spoon equal portions of the leek mixture into wide soup bowls. Top each mound of leeks with a piece of chicken (if desired, cut breasts crosswise into 1/2-inch-thick slices). Garnish with lemon slices and basil sprigs. Per serving: 412 cal., 7.8% (32 cal.) from fat; 44 g protein; 3.5 g fat (1.2 g sat.); 51 g carbo (6.9 g fiber); 273 mg sodium; 85 mg chol. Source: "Sunset Magazine 2000-Jan" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 10 Jan 2000" - - - - - - - - - - - - - - - - - - - NOTES : This sturdy stew also calls for knives and forks. * Exported from MasterCook * Chicken And Leek Stew With Tarragon Recipe By :Hanneman Serving Size : 2 Preparation Time :0:30 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 leek -- (each about 1.5in. wide) 5 ounces skinless boneless chicken breasts 1 pound red thin-skinned potatoes 1 teaspoon olive oil 2 tablespoons zinfandel or rose 3 cups defatted chicken broth 2 tablespoons chopped fresh tarragon leaves 1 teaspoon grated lemon peel 1 cup frozen petite peas 1 tablespoon potato starch salt and pepper 1. Trim off and discard root ends and tough green tops of leeks. Cut leeks in half lengthwise and rinse well, then cut crosswise into 1/2-inch-thick slices. Rinse chicken and pat dry. Scrub potatoes and cut into 1/2-inch cubes. 2. In a 5- to 6-quart nonstick pan over medium-high heat. Add oil. Add chicken and turn as needed to brown lightly on all sides, 4 minutes. Add leeks to pan; stir until limp, 3 to 4 minutes. Add wine and deglaze pan. Add broth, chopped tarragon, lemon peel, and potatoes; cover and bring to a boil over high heat. Reduce heat and simmer 15 minutes. Add peas. 3. Add peas. Combine potato starch and 1/4-cup water. Raise heat and add the thickener to the stew, stirring until smooth. Season with salt and pepper. Serve. Per serving: 429 cals, 8% cff, 4g fat, 9g fiber. Variation: Chicken and Leek Stew with Basil (which see). Description: "Tarragon imparts a sweet, mellow flavor to this mild chicken stew." Source: "adapted from Sunset Magazine 2000-Jan" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 14 Jan 2000" - - - - - - - - - - - - - - - - - - - NOTES : dinner last night... this is the recipe we tried. it's a knock off of the chicken and leek stew with basil - which used a lot of chicken and wine. I've been trying to make milder gentler meals lately. So if you prefer fewer spices and herbs, this dish is mild, mellow, a bit sweet. wine is used to deglaze the pan. * Exported from MasterCook * Chicken Breasts With Rosemary Recipe By :Skinny Italian Cooking, Ruth Glick and Nancy Baggett Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Tsp Olive Oil 1 Tsp Balsamic Vinegar 2 Lg Cloves Garlic -- Minced Zest Of 1 Medium Lemon 1/8 Tsp Black Pepper 4 Skinless Boneless Chicken Breast Halves -- (4 Oz Each) 2/3 cups Nonfat Chicken Broth -- Or Dry White Wine 1/2 Tsp Finely Crumbled Dry Rosemary 1/2 cups Peeled And Diced Fresh Tomato 1/4 Tsp Salt -- Optional In a med bowl, stir together oil, vinegar, garlic, lemon zest and pepper. Add chicken, tossing to coat, and let stand for 10 min. Lightly coat a nonstick 12" skillet or saute pan with cooking spray. Heat skillet over med-high heat until drops of water sizzle when sprinkled n the surface. Immediately add chicken pieces and seasoning mixture. Adjust heat so chicken sears and cooks rapidly but does not burn. Cook, turning frequently, until well-browned on all sides. (Make sure that you cook the chicken to almost done ... you could alternately cover the chicken when cooking.) Add broth (or wine) and rosemary to skillet. Lower heat so mixture simmers gently. Cook 10 minutes, if necessary add 2 or 3 Tbsp water to prevent skillet from boiling dry. Add tomatoes and continue gently simmering until chicken is just cooked through, 6 - 8 min longer. If skillet is nearly dry, stir in several Tbsps of water to produce a little sauce. Add salt, if desired. Serve with sauce and bits of tomato spooned over chicken breast halves. Good served with risotto and a simple vegetable side-dish or salad. This has very nice flavor. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 125.2 Total Fat 3.2g Sat Fat 0.6g Carb 1.8g Fib 0.3g Pro 21g Sod 244mg CFF 24.1% * Exported from MasterCook * Chicken Cabbage Stir Fry Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 skinless boneless chicken breast halves -- cut in strips 1 teaspoon vegetable oil 3 cups cabbage -- cut 1/2 inch thick 1 tablespoon cornstarch 1/2 teaspoon ground ginger 1/4 teaspoon garlic powder 1/2 cup water 1 tablespoon soy sauce Heat oil in fry pan. Add chicken strips and stir fry over moderately high heat, turning pieces constantly until lightly browned (about 2-3 minutes). Add cabbage; stir fry 2 minutes until cabbage is tender-crisp. Mix cornstarch and seasonings; add to water and soy sauce, mixing until smooth. Stir into chicken mixture. Cook until thickened and pieces are coated, about 1 minute. Cal 324.6 Fat 7.8 Fiber 0.3 CFF 21.0% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Here is a fast and tasty stir-fry that I like to make when I'm in a hurry. --- Thanks Yvonne, we had this tonight - used precooked chicken teriyaki - about 2 oz each. and 8 oz of shredded white cabbage and carrot (slaw mix). voila! it is dinner. [PatHanneman ] * Exported from MasterCook * Chicken Goulash Recipe By :www.cooking.com Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces boned and skinned chicken breasts -- cut in 1" pieces 1/2 cup chopped onion 1 clove garlic -- minced 1 tablespoon cooking oil -- up to 2 2 medium potatoes -- peeled and diced 1 7 1/2 ounce tomatoes -- cut up, with juice 1/4 cup water 1 1/2 teaspoons paprika 1/2 teaspoon salt 1/4 teaspoon caraway seed 1/4 teaspoon dried marjoram -- crushed 1/4 teaspoon pepper 1 pinch dried thyme -- crushed 2 tablespoons all-purpose flour 2 tablespoons water Hot cooked noodles or spaetzle Sour cream -- (optional) In a large, heavy skillet cook chicken, onion, and garlic in 1 tablespoon hot oil for 3-4 minutes, or till chicken is tender and no pink remains. Drain off fat. Add potatoes, tomatoes, 1/4 cup water, paprika, salt, caraway seed, marjoram, pepper, and thyme. Bring to boiling; reduce heat. Cover and simmer for 10-12 minutes, or till potatoes are tender. Stir together the flour and 2 tablespoons water; stir into chicken mixture. Cook and stir till thickened and bubbly. Cook and stir for 1 minute more. Serve over hot cooked noodles or spaetzle. If desired, serve with sour cream. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : Serving a dish made with potatoes over noodles is common in Eastern European cuisine. The flavors and textures mesh beautifully. Spaetzle, a tiny German dumpling, is available in most well-stocked supermarkets in the pasta section. * Exported from MasterCook * Chicken In Red Wine Sauce Recipe By :Weight Watchers Meals in Minutes Cookbook Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Skinless Chicken Thighs -- Boneless -- Note 1 1/4 cups Dry Red Wine 1 Tbsp Brandy -- (I Omitted) 2 Cloves Garlic -- Minced 1/2 cups Frozen Pearl Onions 1/2 cups Water 1 Tbsp Tomato Paste 1 Pkt Beef Broth Cubes -- Crushed 1/2 cups Halved Mushrooms 1 Tbsp All-Purpose Flour 1 Bay Leaf 1 Tbsp Chopped Fresh Parsley 1/8 Tsp Pepper 1/8 Tsp Thyme -- Optional Perfect with cooked long-grain rice or noodles Note 1: Original recipe used 1 lb 2 oz skinned chicken parts. We like thighs so this is what we used and the MC counts are based on that. In 4 qt microwavable casserole arrange chicken parts in a single layer in center of casserole. In 1 C liquid measure combine wine, brandy, and garlic and pour evenly over chicken. Cover with vented plastic wrap (I used a glass baking dish with lid) and microwave on Med-High (75%) for 5 min. Turn chicken pieces over; add onions; re-cover and cook on Med-High for 5 in, until inside of chicken is still pink. In 1 C liquid measure combine water, tomato paste, and broth mix and stir to combine. Arrange mushrooms around chicken in casserole and sprinkle with flour; add tomato paste mixture and bay leaf. Re-cover and microwave on Med-High for 5 min, until chicken is tender and, when pierced with a fork, juices run clear. Stir in parsley, pepper, and, if desired, thyme and let stand 1 min. Remove and discard bay leaf. Makes 2 servings This was very good!! Wouldn't hesitate to serve to company. Very quick and easy to put together too. Per Serving according to book: Cal 227, Total Fat 4g, Carb 12g, Fib 1g, Pro 27g, Sod 625g Each Serving Provides: 3 Pro, 1 1/8 Veg Points: 4 From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 264.3 Total Fat 6.2g Sat Fat 1.6g Carb 11g Fib 1.6g Pro 31.1g Sod 574mg CFF 24.8% * Exported from MasterCook * Chicken Pot-au-feu Recipe By :Comfort in a bowl: Homemade Stews and Soups by Linda Lau Anu Serving Size : 4 Preparation Time :0:25 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 skinless boneless chicken breast halves -- 5 oz each 1/2 teaspoon olive oil 3 cups nonfat chicken broth 1 cup dry white wine 1 teaspoon dried thyme 12 red thin-skinned potatoes -- (1 in. wide) 8 baby carrots (4 in. long) 4 baby bok choy -- 5 oz each 1/3 cup nonfat sour cream 1 tablespoon dijon mustard 2 tablespoons chopped shallots 1 tablespoon drained capers salt and pepper 1. Rinse chicken and pat dry. Pour oil into a 5- to 6-quart nonstick pan over high heat. Add chicken and turn as needed to brown lightly on all sides, 4 to 5 minutes total. Transfer chicken to a bowl. To pan, add broth, wine, and thyme; cover and bring to a boil. 2. Meanwhile, scrub or peel potatoes. When broth is boiling, add potatoes. Cover, return to a boil, reduce heat, and simmer for 5 minutes. 3. As potatoes cook, peel carrots. Cut bok choy in half lengthwise; rinse well. 4. Add carrots to pan and arrange chicken in a single layer on vegetables. Cover and cook over medium heat for 10 minutes. Lay bok choy on chicken; cover and simmer until chicken is white in center of thickest part (cut to test), about 5 minutes longer. 5. In a small bowl, mix sour cream, mustard, shallots, and capers. 6. With a slotted spoon, transfer equal portions of chicken and vegetables to wide soup bowls. Ladle hot broth equally into bowls and add sour cream sauce, salt, and pepper to taste. Per serving: 356 cal., 7% (25 cal.) from fat; 44 g protein; 2.8 g fat (0.6 g sat.); 27 g carbo (3.6 g fiber); 444 mg sodium; 84 mg chol. Source: "Sunset Magazine 2000-Jan" S(Email From): "Pat Hanneman (kitpath@earthlink.net) on 10 Jan 2000" - - - - - - - - - - - - - - - - - - - NOTES : This dish is hearty enough that you'll want a knife and fork in addition to a spoon. * Exported from MasterCook * Chicken Rouladen Recipe By :www.cooking.com Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 boneless skinless chicken breast halves 4 teaspoons honey mustard or Dijon-style mustard 4 slices thinly sliced fully cooked ham -- (1 1/2 oz total) 7 1/4 ounces roasted red peppers -- drained 1 tablespoon cooking oil 3/4 cup chicken broth 1/2 cup dry white wine 8 ounces sliced mushrooms 2 tablespoons tomato paste 1 tablespoon snipped fresh basil OR 1/2 teaspoon dried basil -- crushed 2 teaspoons cornstarch 1 tablespoon water Rinse chicken; pat dry. Place each breast half between 2 pieces of plastic wrap. Working from the center to the edges, pound chicken lightly with the flat side of a meat mallet to a 1/4-inch thickness. Remove plastic wrap. Spread each of the chicken breast halves with 1 teaspoon of the mustard. Place a slice of ham on each breast, then a roasted red pepper half. Fold in long sides of chicken and roll up jelly-roll style. Secure with wooden toothpicks. In a large, heavy skillet brown the chicken rolls in hot oil on all sides over medium heat. Add chicken broth and wine. Bring to boiling; reduce heat. Add mushrooms. Cover and simmer for 25-30 minutes, or till chicken is tender and no pink remains. Remove chicken from skillet; keep warm. Stir tomato paste and basil into skillet. Stir together cornstarch and water; stir into skillet. Cook and stir till thickened and bubbly. Cook and stir for 1-2 minutes more. To slice rouland, remove the cooked chicken rolls to a cutting board and cut across into spirals. Arrange the slices decoratively on a plate and drizzle with pan sauce. Egg noodles and steamed vegetables complete the meal. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : If you have only enjoyed rouladen prepared with red meat, this version, made with flattened boneless, skinless chicken breasts will be a pleasant, lighter alternative. Cheese-lovers can add a thin slice of provolone or Swiss over the ham before topping with the roasted red pepper. Had this tonight....another 1 rating! Mark really like the flavors. I served with homemade spaetzle. * Exported from MasterCook * Chicken Sang Choy Bow Recipe By :Cree Monaghan veterinarian at Perth Zoo Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- CHICKEN MIXTURE 2 tsp olive oil 2 cloves garlic -- crushed 2 spring onions chopped finely 1 tbsp coriander root -- chopped 1 1/2 tsp grated ginger root 500 g minced chicken Lettuce leaves or betel leaves --- SAUCE 1 tsp sesame oil 1 tbsp soy sauce 1 tsp chili powder -- or paste 2 tbsp coriander leaves chopped finely 1 tbsp mint leaves -- chopped 1 tbsp freshly squeezed lime juice --- ADDITIONAL GARNISH 1 Sprigs coriander 2 small red chilies -- remove seeds -- (unless you like it hot) Separate the lettuce leaves and wash. Chill to keep crisp. In a saucepan over a medium heat with the olive oil, fry the garlic, spring onions, coriander root and ginger for a few minutes until soft. Add the chicken and continue to cook for a few more minutes until the meat is soft. Do not overcook. Add the sesame oil, soy sauce, chilli powder, coriander and mint leaves and lemon juice. Cook for a few more minutes. Remove the lettuce leaves from the refrigerator. Spoon a little of the meat mixture into each leaf. Top with coriander leaves and sliced chillies. Leftovers: Mixture may be thickened with a little cornflour and used with noodles as a ragu. Handy Hint: Best to use minced chicken thigh meat. Wine Suggestion: Sauvignon blanc/semillon. A recipe from Cree Monaghan veterinarian at Perth Zoo and gourmand. From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Scaloppine -Adjusted Recipe By :Healthy HomeStyle Cooking, Pillsbury Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lb Chicken Tenderloins -- Sliced 1/2 Tsp Salt 1/4 cups Bread Crumbs -- Seasoned , Note 1 4 Tsp Margarine -- Or Butter 1/2 cups Dry White Wine 2 Tbsp Lemon Juice Lemon Slices Chopped Italian Parsley This was originally Turkey Scaloppine Easy Note 1: Original recipe used Progresso Italian Style Bread Crumbs Prep Time: 15 min Sprinkle chicken slices with salt; coat slices on both sides with bread crumbs. Generously spray large nonstick skillet with nonstick cooking spray. Heat over med-high heat until hot. Add turkey; cook 2 - 4 min or until no longer pink, place on serving platter. Cover to keep warm. Add margarine, wine and lemon juice to same skillet; bring to a boil. Pour sauce over chicken. Top with lemon slices and parsley. 4 servings This was very good!! Quick and easy. There was very, very little liquid ... if I make it again I would definitely double (at least) the sauce ingredients. According to magazine using turkey: Cal 220, Total Fat 5g, Sat Fat 1g, Carb 11g, Fib 1g, Pro 29g, Sod 580mg Exchanges: 1/2 Starch, 4 Very, Lean Meat, 1 Fat OR 1/2 Carb, 4 Very, Lean Meat, 1 Fat WW Points 5 From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 212.7 Total Fat 5.9g Sat Fat 1.2g Carb 6.2g Fib 0g Pro 27.5g Sod 588mg CFF 28.1% * Exported from MasterCook * Chicken Soup With Orzo #2 Recipe By :Cooking Light - March 1998 Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Lb Skinless Chicken Thighs -- *Note 3 Qt water 1 Med onion -- cut in 8 wedges 1 cups chopped carrots 1 cups chopped celery 1 Tbsp black peppercorns 1 1/2 cups sliced carrot 1 cups diced celery 2 Tbsp Chopped Fresh Basil -- Or 2 Tsp Dried Basil 1 Tsp Chopped Fresh Oregano -- Or 1/4 Tsp Dried Oregano 1 1/2 Tsp salt -- As Needed 1 bay leaf 1 cups uncooked orzo -- Or More Original recipe used a 3 lb chicken...I used the thighs... you could use whatever you wanted but the counts will be different then what I have listed below. If using a whole chicken: Remove and discard giblets and neck from chicken. Rinse chicken under cold water; pat dry. Trim excess fat. If using parts: Combine chicken and 3 quarts water in a stockpot; bring to a boil. Add the onion, chopped carrot, chopped celery and peppercorns; bring to a boil. Partially cover, reduce heat and simmer 1 hour. Remove the chicken from broth, reserving broth; cool. Remove chicken from bones; cut meat into bite-size pieces. Strain chicken broth through a sieve over a bowl; discard solids. Add enough water to broth to measure 8 cups; pour broth mixture into stockpot. Add sliced carrot, diced celery, basil, oregano, salt and bay leaf; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Add chicken and orzo; cook 10 minutes or until pasta is done. This is wonderful!! Made this again and it is even better when the broth is not as thin tasting ... used 8 C of water rather then the original 10. Tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 221.8 Fat 5.6g Sat Fat 1.4g Carb 13.1g Fib 2g Pro 28.5g Sod 631mg CFF 23.2%