* Exported from MasterCook * Homemade Coconut Milk Recipe By :PatHanneman Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 part hot water 1 part coconut flakes We can make our own from equal parts hot water and grated (unsweetened) fresh coconut flakes; whiz in a food processor or blender; set aside for about 30 minutes to steep; then strains for 1 cup liquid [patH] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hominy Stir Fry With Southwest Pepper Confetti Recipe By :Jump Up and Kiss Me, Jennifer Trainer Thompson Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 cup green bell pepper -- diced 1 cup red bell pepper -- diced 2 jalapenos -- seeded and chopped 2 large garlic cloves -- coarsely chopped 1 tablespoon unsalted butter 1 teaspoon pure chile powder 1 teaspoon ground cumin 31 ounces hominy -- white and/or yellow -- rinsed and drained well -- (about 3 cups) 1 teaspoon salt 1/2 teaspoon freshly ground black pepper -- chopped fresh cilantro -- for garnish Lime wedges -- for garnish Place oil in a large skillet over medium-high heat. Add the bell peppers and jalapenos and saute-, uncovered, until the peppers begin to soften but still retain their color, about 3 minutes. Add garlic and saute- 1 additional minute. (The moisture should also be reduced while stirring.) Transfer mixture to a shallow bowl and keep warm. Melt butter in the same skillet over medium heat. Add the chile powder and cumin and stir to release their fragrance. Add the hominy and stir to coat the kernels. Very loosely cover the skillet with a piece of foil. With a wooden spoon stir the hominy often until it is heated through and you hear the kernels popping, about 3 to 5 minutes. (The foil keeps the popping kernels in the pan.) Do not allow moisture to build up. Uncover and add the bell pepper mixture. Add the salt and black pepper and adjust the seasoning. Serve garnished with fresh cilantro and a few squirts of lime juice. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honey Citrus Broiled Salmon Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons soy sauce 1 1/2 tablespoons fresh orange juice 1 1/2 tablespoons honey 1 tablespoon grated fresh ginger 1/8 teaspoon crushed red pepper 4 salmon steaks -- (6-ounce) -- ( 3/4 inches thick) In a small bowl, combine soy sauce, juice, honey, fresh ginger and red pepper. Reserve 1 tablespoon marinade; set aside. Pour remaining marinade into a resealable plastic bag. Add salmon to bag; turn to coat and let stand at room temperature 5 minutes. Heat broiler. Coat cooking rack with cooking spray. Remove salmon and reserve marinade in bag. Broil salmon 4 minutes; turn and brush with marinade from bag. Broil 3 to 5 minutes or until just barely opaque at center. Transfer to serving plates. Drizzle with 1 tablespoon reserved marinade from bowl. Source: "http://www.accessatlanta.com/partners/ajc/epaper/editions/thursday/fo d.html" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : According to the paper: Per serving: 206 calories, 34 grams protein, 6 grams fat (percent calories from fat, 27), 2 grams carbohydrates, 89 milligrams cholesterol, 286 milligrams sodium, no fiber. * Exported from MasterCook * Honey Ginger Pork Tenderloins Recipe By :Cooking Light: Light & Easy Cookbook Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound pork tenderloin 1/4 cup low-sodium soy sauce 2 tablespoons low-sodium soy sauce 3 tablespoons honey 1 tablespoon fresh ginger root -- peeled and minced 1 tablespoon garlic -- minced 1 tablespoon reduced calorie ketchup 1/4 teaspoon onion powder 1/4 teaspoon ground red pepper 1/4 teaspoon ground cinnamon vegetable cooking spray Place pork in a 11- x 7- x 1 1/2-inc baking dish. Combine soy sauce and next 7 ingredients, stirring well; pour over pork. Cover and marinate in refrigerator at least 15 minutes, turning once. Remove pork from marinade, reserving marinade. Coat grill rack with cooking spray; place grill over medium-hot coals (350-400 degrees). Place pork on rack. Cook 20 to 25 minutes, turning often. Let pork stand 10 minutes. Slice diagonally across grain into thin slices, and transfer to a serving platter. Place reserved marinade in a saucepan; bring to a boil. Remove from heat. Spoon evenly over pork. Description: "A healthy pork recipe, from Cooking Light's Light & Easy Cookbook." Source: "Busy Cooks - http://busycooks.About.com" Copyright: "Oxmoor House, Incorporated, February 1998--ISBN: 0848715977" From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : Number of servings not specified. I estimated 2 to come up with MC5 N.A. : 275 cals, 4 g. fat(13%CFF), 1 g. fiber= 6 pts * Exported from MasterCook * Honey Mustard Sauce And Mixed Vegetables Recipe By :Kathleen Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Quick & Simple Ideas Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package frozen mixed vegetables 2 tablespoons honey 2 tablespoons mustard I like honey mustard sauce on my steamed veggies. I mix together equal amounts of honey and Dijon mustard and pour it over the veggies. A bag of BirdsEye frozen veggies used almost two tablespoons honey and almost two tablespoons mustard. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honey Oat Bread Recipe By :Sue Bee Honey Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup warm water 1/4 cup honey -- (I like clover here) 2 Tablespoons vegetable oil 3 cups white bread flour 1/2 cup oatmeal -- raw 1 teaspoon salt 2 teaspoons active dry yeast Combine ingredients in bread maker per your manufacturer's instructions. You can replace 2 cups white bread flour with 2 cups whole wheat flour and add one tbsp. vital wheat gluten (I haven't done this, but the original recipe suggested this). Makes a moist, sweet loaf. Bread type -White Bread cycle, Large loaf. (Number 2 for Oster machine). Message From NavyDoc to The TNT Recipes List. formatted by Russell Fletcher gimplimp@effectnet.com . (It is interesting how Sue Bee Honey has become politically correct and changed the Sioux Bee to Sue Bee even though the home office is in Sioux City Iowa, 30 miles from where I grew up). Russ - - - - - - - - - - - - - - - - - - - NOTES : This is a good bread recipe. It is low fat too. * Exported from MasterCook * Ideas For Polenta Toppings Recipe By :"Ellen C." Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** I keep tubed polenta around for quick and easy meals. I simply slice it and then heat it and use as a base for various toppings. You can heat it by frying (with our without a little oil or spray), grilling, broiling, toasting, or baking. I suppose you could also use the microwave, but I prefer the polenta when it has a little crust on the outside, rather than being totally soft. Vary the cooking times and determine whether you prefer a very crispy texture or a more soft one. For toppings, use anything you would put on pasta or rice. Just remember it does have a strong corn flavor when you select the topping. I personally like anything tomato based. I typically use pre-made spaghetti sauce and some microwaved frozen veggies. A little cheese is nice, too. Chili is also great spooned over polenta. Or any flavored beans such as chili beans, or black beans with cumin and onion, etc. Seasoned canned tomatoes with the beans or alone are also good. A bean salad would be good on top of polenta. Or serve the polenta on top of any green or vegetable salad. Mushroom gravy would be good, as would greens (spinach, chard, etc) sauteed with garlic. Some people like to eat the slices topped with maple syrup for breakfast. I also serve the heated polenta slices, plain, as a simple accompaniment to a meal, similar to cornbread or a roll. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Impossible Turkey Pie Recipe By :JoAnna Lund -- Diabetics Healthy Exchanges Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Pies, Crusts & Pastry Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup Bisquick Reduced Fat Baking Mix 2/3 cup Carnation Nonfat Dry Milk Powder 2 eggs -- or equivalent in egg substitute 1 teaspoon dried parsley flakes 2 teaspoons poultry seasoning 1 cup water 8 ounces diced cooked turkey breast -- 1 1/2 cup 1 cup chopped celery 1/2 cup finely chopped onion Preheat oven to 375 degrees. Spray a deep-dish 10 inch pie pan with butter-flavored spray. In a large bowl, combine baking mix, dry milk powder, eggs, parsley flakes, poultry seasoning, and water. Mix well using a wire whisk. Stir in turkey, celery, and onion. Pour mixture into prepared pie plate. Bake 35 to 40 minutes or until knife inserted in center comes out clean. Place pie plate on a wire rack and let set 5 minutes. Cut into 6 servings. Each serving equals: Diabetic:2 meat, 1 starch 163 calories, 3 grams fat, 18 gm protein, 16 grams Carbohydrate, 266 mg Sodium, 1 gm fiber. HE: 1 2/3 protein, 2/3 bread, 1/2 vegetable, 1/3 skim milk. This looks like it would freeze very well. I would cut into slices and individually wrap in foil. Put all wrapped slices in a freezer ziplock bag. Thaw in refrigerator (or just heat from the frozen state) . I would try a 325F oven for 10-15 minutes. Reheat them right in the foil. JaneStarr We enjoyed this and it was surprisingly filling. It really was enough for 6 people. Next time I will serve it with gravy (FF, from a can most likely). I'm not sure of the exact name of this recipe because it was posted to a board w/o it. I gave it my best guess. If anybody has JoAnna Lund's Diabetic Healthy Exchanges book, I'd appreciate knowing the actual name to correct my files. Enjoy "Thanksgiving" any time of the year! No reason that you couldn't substitute chicken in this recipe. Description: "Reduced Fat Bisquick Recipe From JoAnna Lund" Source: "Kathy in So. Oregon--Reader Recipe Exchange-- www.healthyexchanges.com" S(Diet-exchange@onelist.com): "FF and ELF by Janestarr@home.com in CT on 1/25/00" From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : Thought I would share this recipe with all of you. This is a very flavorful dish besides being low in fat. I used Louis Rich oven roast breast of turkey which is presliced about 1/4 inch thick and fat free. It tastes like you are eating turkey with stuffing. I served it with baked acorn squash and "Grandma's Peach Cobbler". This is a very filling meal and seems like a good meal to serve now that it is fall. Enjoy!--Kathy JaneStarr's Notes: I made this last night using turkey leftover from cooking a whole breast in the crockpot on Sunday (1 hr. on low, 6 or more hrs on high -- seasoned with a cup of chicken broth poured over). I don't care for the flavor of raw onions, so I took some frozen chopped ones from my freezer and sauteed them (with a bit of sliced shallots)in a pan with cooking spray. I used Old Bay for the poultry seasoning. This was very tasty, but a bit dry. Next time, I'll serve it with some turkey gravy. Comes out to 4 pts if cut into 4 servings (using Egg Sub.), but * Exported from MasterCook * Indoor Grilled Chicken (Or Fish) With Vegetables Recipe By :Penchard@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Grilled, Smoked, BBQ Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- boneless skinless chicken breasts -- cut into strips nonfat Italian salad dressing sliced zucchini sliced onion sliced bell peppers I find the GF grill makes wonderful chicken breasts and grilled fish. My favorite way to do the chicken is to cut a boneless/skinless chicken breast into strips and marinate it in a little fat free Italian dressing. I add sliced zucchini, onions and pepper and mix it well. I heat the grill, spray it well with Pam and grill the chicken and veggies together. I then take a tortilla and grill it very briefly. Put the chicken and veggies in the tortilla and eat. For fish, you have to be careful not to overcook it. Since you're cooking from the top and bottom, cut the cooking time in half. I also marinate the fish, such as tuna steaks in fat free dressing maybe 10-15 mins before grilling. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Info - Collard Greens Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Collard greens belong to the cabbage family (a cruciferous vegetable). One of the milder greens, the flavor is somewhere between cabbage and kale. Selection: Choose smaller leaves for tenderness and milder flavor. Look for fresh green color and leaves that are moist, crisp and unwilted. Storage: Wrap unwashed greens in damp paper towels. Refrigerate in a plastic bag, in the crisper, up to 5 days. Uses & Preparation: Strip leaves from stems; discard stems. Rinse well. Boil, steam and microwave (cook just until wilted). Add to soups. Chop cooked collards for stuffings. After cooking, chill to serve cold with olive oil and lemon juice. Saute cooked collards with onions and garlic; also season with strips of ham or smoked turkey. Availability: Year-round. Nutrition Information per One-Cup Raw: Calories 11 Protein .88gm Total Fat .15gm Carbohydrate 2gm Fiber 1.3gm In addition to their low calorie and fat content collards are high in high vitamins A and C. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Info - Pigeon Peas Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Description - Pigeon peas are different from sugar peas. Pigeon peas are important commercially in India. Pigeon pea varieties are classified as tree type, tall varieties and dwarf. New hybrids are similar in height to Southern peas and beans. Pigeon peas must be grown as an annual in most parts of the U.S. since plants are killed by freezing temperatures. The plant is a vigorous, drought-tolerant legume which provide large pods that are easily harvested. This pea is a heavy bearer, yielding sweet tasting peas. It is suited for early planting and will succeed under hot growing conditions. Culture - Culture for pigeon peas is similar to Southern peas and edible soybeans. Plant seed three-fourth to one inch deep in late spring after soil temperatures have risen. Place seed 3-4 inches apart on raised beds which are 40 inches apart. It is a long season crop requiring approximately 140 days from seeding to the beginning of harvest. Selection - The condition of the pod is the key to pigeon pea quality. Avoid pigeon peas that have poor coloring. Yellowish color on fresh pigeon peas indicates damage or rapid aging. Poor quality pigeon peas will be tough and lack the characteristic sweet flavor. Most pigeon peas are harvested in the dry stage and marketed as dried peas. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Info - Pigeon Peas #2 Recipe By :Tropical Cooking in Panam Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Taken from 'Tropical Cooking in Panam*' A handbook of Tropical Foods and How to Use Them by Gladys R. Graham. Pigeon Peas (Cajanus indicus) Congo Peas, Congo Peas, Guandu, Frijol de Palo, Timbolillo Frijolillo, Cachito, Albarga, Chicharrones, Gandures. One of the first things that catches your eyes at the market may be the bouquets of peas in their pods - sold by the bunch. Sometimes they will be shelled, in enameled wash pans, their pale-green reminiscent of the cool feel of freshly hulled garden peas at home. They are much smaller and have a tendency to be flat. But they are rich in calories and vitamins and almost every dooryard has its sparse, scrawny pea trees. One of the favorite dishes in Latin America is peas, rice and coconut. They are a natural when served in combination, and lend themselves readily to the one dish cookery that is so popular in lands of heat, one room huts and one pot households. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Italian Love Cake Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 box fudge marble cake mix 2 pounds nonfat ricotta cheese 1 cup sugar 1 cup egg beaters(r) 99% egg substitute 1 teaspoon vanilla 1 box instant pudding mix -- chocolate -- 3 3/4 oz 1 cup skim milk 8 ounces fat free whipped topping -- thawed Preheat oven to 350 degrees. Prepare cake as directed on box and pour into greased and floured 9 x 13 pan. In separate bowl, combine ricotta, sugar, eggs, and vanilla; mix well. Spoon over unbaked cake. Bake cake for 1 hour. Cool. Mix instant pudding with milk; fold in whipped topping. Spread over cake; refrigerate. Description: "A combination marble cake and cheese cake with a creamy chocolate topping. It tastes like a chocolate eclair." Source: "http://busycooks.about.com/library/recipes/blitallovecake.htm" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : The original recipe called for regular ricotta, 4 eggs, whole milk, and regular non-dairy whipped topping. I haven't tried this, but it sounds good. For Valentine's Day? For those watching their fat: This recipe doesn't include the ingredients needed to make the cake mix. Use the lowfat version on the box to keep the fat low. * Exported from MasterCook * Jamaican Jerk Tvp Casserole/stir Fry Recipe By :Risa Golding Serving Size : 2 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Rice TVP, Seitan, Tempeh Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 7/8 cup Beef strip style TVP 1/4 cup ketchup 1/4 cup jerk sauce 1 teaspoon jerk dry seasoning mix 1/2 teaspoon salt 1/2 cup water -- hot 1 lime -- juice of 1/2 yellow squash -- in strips 2" long 1 yellow bell pepper -- in 2" long strips 3 cloves garlic -- sliced 1/2 jalapeno -- seeded & deveined 2 scallions -- sliced 2 cups cooked rice In a medium bowl, combine 1st 6 ingredients and 1/2 the lime juice. Set aside. Place all sliced vegetables in oval casserole. Cover with garlic and jalapeno. Sprinkle with salt. Drain TVP and reserve marinade. Preheat oven to 350F. When hot, pour 1/2 marinade over food in casserole, add a little water and cover. Bake for 1/2 hour until veggies are tender. Remove from oven. Heat leftover marinade in a small pan until warm. To serve, mound some cooked rice on plate. Drizzle some of the leftover marinade over and put 1/2 the veggie/tvp mixture over rice. Drizzle a little more of the leftover marinade over. Garnish with some jalapeno slices (or habaneros if you prefer), some scallions and some sour cream (to ease the burn). If you want to make this a stir-fry, heat 1 tbsp canola oil in a wok or lg skillet. Add the harder veggies first (peppers, then squash, then scallions) and stir-fry for a moment until crisp-tender. Then add the TVP. Mix a little cornstarch with some water (1 tsp to 1 tbsp) and add the leftover marinade when the tvp is heated through. Then stir in the slurry a little at a time until the sauce is thickened. Don't add too much. It should be done and then put it over the rice and garnish as you wish. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Jamaican Pork Tenderloins Recipe By :Prevention's Freezer Cookbook: Great Dishes You Can Cook & F Serving Size : 4 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound pork tenderloin -- trimmed of fat 1 cup orange juice 1 cup chopped onions 1 green pepper -- diced 1 sweet red pepper -- diced 1 teaspoon cornstarch 2 tablespoons frozen apple juice concentrate -- thawed 2 teaspoons minced garlic 1/2 teaspoon ground red pepper 1/4 teaspoon ground cumin 1/4 teaspoon salt 1/4 cup minced scallions Cut the pork crosswise into 16 slices. Place the slices, several at a time, between 2 sheets of wax paper. Using a meat mallet, pound to 1/4 inch thickness. Coat a 10" no-stick skillet with no-stick spray and place over medium-high heat until hot. Add enough pork slices to cover the pan. Cook for 3 minutes. Turn and cook for 3 minutes, or until browned. Transfer the pork to a plate; cover to keep warm. Repeat until all the pork is cooked. Add the orange juice to the skillet. Bring to a boil, scraping to loosen any browned bits from the bottom. Add the onions, green peppers, and sweet red peppers. Cook, stirring, for 5 minutes, or until the vegetables soften. Place the cornstarch in a small bowl. Add the apple juice concentrate and stir until smooth. Add the garlic, ground red pepper, cumin, and salt. Add to the skillet. Cook, stirring, for 3 minutes, or until the sauce thickens. Serve over the pork. Sprinkle with the scallions. To freeze, pack the cooled cooked pork and sauce in a freezer-quality plastic container. To use, thaw overnight in the refrigerator. Cover and microwave on high power for five minutes, or until hot. Description: "The fruity sauce keeps the meat moist, so this low-fat recipe may be frozen." Source: "Busy Cooks - http://busycooks.About.com" Copyright: "Trade Paperback, Rodale Press, Incorporated, August 1998 ISBN:875964680" From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : 217 cals, 4 g. fat(18%CFF), 2 g. fiber = 4 WW pts per MC5 * Exported from MasterCook * Jambalaya, Laury's Recipe By :Laury (modified from Frugal Gourmet Cooks American) Serving Size : 10 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Chicken Eat-LF Mailing List Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds boneless skinless chicken breasts -- cubed 14 ounces smoked sausage, lowfat 4 medium onions -- chopped 4 cloves garlic -- minced 5 celery ribs -- chopped 6 green onion -- chopped 2 cans tomatoes, canned -- 15 ounce 3 cups rice -- uncooked 4 cups chicken broth 1 tablespoon dried parsley 2 tablespoons hot sauce 1/4 cup worcestershire sauce 2 bay leaf In large pot, cook chicken until mostly done. Add onion, garlic, celery and green onions and cook about 5-7 minutes. Add remaining ingredients. Bring to a boil, reduce heat and simmer until rice is cooked, approximately 20 minutes. From Laury Hutt - - - - - - - - - - - - - - - - - - - NOTES : Lowfat smoked sausage - Healthy Choice I used to make jambalaya every few months or so, but hadn't made it in a while. So I made this last week and it was great; I even finally wrote down what exactly I put into it so I could do an analysis of it. * Exported from MasterCook * Japanese Country Style Chicken And Potatoes Recipe By :Kazuo Orimo posted by Pat H elf 10-2-99 Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Oriental Potatoes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Green onions 1 teaspoon Oil 8 ounces Boned and skinned chicken breasts 1 medium Onion -- halved 2 tablespoons Soy sauce, low sodium 1/3 cup Sake -- or dry Vermouth 1/4 cup Water 1/4 cup Sweet sherry -- or Mirin 3/4 pound Red potatoes 1 dash Ground pepper -- optional 1 teaspoon Sugar Cut the green onions into 1/2-inch lengths. Separate the white and green parts, which will be added at separate times. Cut chicken breasts into 1/2-inch cubes. Cut onion in half lengthwise, slice into 1/4-inch strips, separate into rings. Combine soy sauce, sake, water and mirin. Set aside. In a heated wok, add oil and chicken. Stir often until meat is well browned. Remove from pan and set aside. Add sliced onions to pan and stir often until limp, about 5 mins. Return meat to pan and add the broth mixture. Bring to a boil over high heat. Cover and lower heat. Simmer gently for 25 mins. Brush and rinse potatoes. Do not peel. Cut potatoes in half lengthwise then slice 1/4-inch thick. Add potatoes, the white part of the green onions, pepper and sugar. Do not stir. Increase heat and bring liquid to boil once again. Cover and lower heat, simmer gently until potatoes are tender, about 25 mins. Stir in green parts of onions. Ladle into individual bowls and serve with additional soy sauce, if desired. Cal 436 Fat 6 Fiber 5 CFF 14% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This is a repost of a recipe that was sent in by Pat H back in October. It originally called for pork but I used chicken instead. It is a wonderful tasting dish that also falls into this week's theme of cooking with wine. * Exported from MasterCook * Japanese Noodle Soup Recipe By :www.aol.com Good Housekeeping Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Soups & Stews Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon vegetable oil 6 ounces firm tofu -- cut into 1" pcs. 3 medium scallions -- thinly sliced 1 tablespoon fresh ginger root -- grated 1 package instant miso shiro soup mix -- 1.1 oz. size (white soybean-paste soup) 8 ounces dried udon noodles OR linguine 1 large carrot -- julienned 1 medium red pepper -- in thin strips 3 strips lemon peel -- 3 by 1" 1/4 teaspoon red pepper flakes -- crushed 1 bunch watercress -- tough stem removed 1. In a nonstick 10-inch skillet over medium-high heat, in hot vegetable oil, cook tofu, scallions, and ginger 5 minutes or until golden brown. 2. In 4-quart saucepan over high heat, heat 8 cups water to boiling. Add soup mix, noodles, carrot, red pepper, lemon peel, crushed red pepper, and tofu mixture; heat to boiling. Reduce heat to low; simmer soup 8 to 10 minutes until noodles are cooked (if using linguine, cooking time will be slightly longer) and vegetables are tender. Stir in watercress until it wilts. Serve immediately because noodles will absorb liquid quickly. Note: Shiro miso soup mix can be found in the dried soup section if Asian markets or in some supermarkets. If miso soup mix is unavailable, you can substitute 2 extra large vegetable bouillon cubes. typos by Karin Baumgardner - - - - - - - - - - - - - - - - - - - NOTES : Udon noodles and tofu are just 2 of the ingredients that give this recipe its characteristic Japanese flavor. If you're looking for another reason to give this recipe a try, keep in mind that it's very low in fat and can be made in about half an hour. The miso soup recipe calls for instant miso soup mix - I would try using real miso and a little seasoning instead. Those package mixes have MSG and lots of sodium in them. * Exported from MasterCook * Lemon Chicken Stir Fry Recipe By :Holland House Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- SAUCE: 3/4 cup chicken broth 2 tablespoons white wine 2 tablespoons cornstarch 1 teaspoon sugar 1 teaspoon grated lemon peel 3 tablespoons lemon juice CHICKEN STIR FRY: 2 teaspoons oil -- (2-6) 1 red bell pepper -- cut into chunks 1 cup fresh pea pods 1/4 cup chopped green onion 2 tablespoon white wine 1 pound skinless boneless chicken breasts -- cut into thin strips 2 cups hot cooked rice 1. In small bowl, combine all sauce ingredients; mix well. Set aside. 2. In large skillet or wok, heat 1 tablespoon oil. Stir-fry red pepper, pea pods and green onions 1 minute. Add 2 tablespoons cooking wine. Cover; cook vegetables 1 to 2 minutes. Remove from pan. 3. Heat remaining 1 tablespoon oil; add chicken. Stir-fry 5 minutes or until chicken is no longer pink. Add sauce and vegetables; cook until thoroughly heated and slightly thickened, stirring occasionally. Serve over cooked rice. Source: "http://www.cookingwine.com/" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 14 Jan 2000" - - - - - - - - - - - - - - - - - - - NOTES : A light lemon sauce adds great flavor to this colorful chicken entree. * Exported from MasterCook * Lemon Poppy Seed Biscotti Recipe By : Serving Size : 36 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups all-purpose flour 3/4 cup sugar 1/2 cup ground almonds 1/2 teaspoon baking powder 1/2 teaspoon baking soda 1 tablespoon grated lemon peel 3 tablespoons poppy seeds 1 egg 2 egg whites 1 teaspoon lemon extract 1 Preheat oven to 350 degrees F (175 degrees C). Line a baking sheet with parchment paper. 2 Combine the flour, sugar, ground almonds, baking powder and baking soda. 3 Combine the lemon peel, poppy seeds, egg, egg whites and lemon extract. Add the dry mixture and mix well. Form the dough into 2 logs. 4 Place logs onto the prepared baking sheet. Bake at 350 degrees F (175 degrees C) for 30 minutes. Let cool slightly and cut diagonally into 1/2 inch slices. Bake slices another 8 to 10 minutes until dry. Cool completely and store in an airtight container. Description: "Extremely low fat and tasty biscotti cookies. Perfect for dipping in hot coffee or tea." Source: "http://cookierecipe.com/az/lemonpoppyseedbiscotti.asp" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lentil Soup With Prunes And Pears Under Pressure Recipe By :Lorna Sass, Cooking Under Pressure, p. 57-58 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Pressure Cooker Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon unsalted butter -- or oil 2 Cups dried lentils -- picked over -- and rinsed 1/2 Cup pearl barley -- picked over -- and rinsed 6 Cups water 3/4 Teaspoon ground coriander 1/4 Teaspoon ground cloves 1 Cup prunes -- pitted and halved 3 pears -- ripe 1 Teaspoon salt -- or to taste 1. Peel, core and cut the 3 ripe pears into large chunks. 2. Heat the butter in the pressure cooker and stir in the lentils and barley. Add the remaining ingredients except the salt. Lock the lid in place and bring to high pressure over high heat. Adjust the heat to maintain high pressure, and cook for 20 minutes. Let the pressure drop naturally or use a quick-release method. Remove the lid, tilting it away from you to allow any excess steam to escape. Add salt to taste, and serve. Per serving, according to MasterCook: 406.7 Calories 3.4 g fat 7.0 % calories from fat 79.0 g carbohydrate 26.0 g fiber 3.3 grain + 1.5 lean meat + 1.9 fruit + 0.4 fat exchanges Posted to Eat-lf by Ellen Pickett 2000-1-26. - - - - - - - - - - - - - - - - - - - NOTES : This soup is an elegant and dressed-up version of an old favourite. The thickness of the soup is unpredictable, so stand by with a bit of water or stock to thin it down if necessary. - notes from Lorna Sass Specific notes about my try: I used grapeseed oil instead of butter. I used green/brown lentils and then wondered whether I should have used the orange type. Not liking cloves much, I used 1/4 teaspoon ground cinnamon. I didn't add salt at the end, but I did add a bit to my serving. I pureed the soup, even though this was not part of the directions. The soup was the texture of cooked oatmeal. The fruits completely hid the taste of the lentils, but I did not mind. I probably should have added water to thin this down to normal soup texture. I will probably make this again. I wanted to cook something unusual this evening, so I made up a batch of this very sweet lentil soup. * Exported from MasterCook * Lentil Sprouts: Growing And Cooking Recipe By :Madhur Jaffrey Serving Size : 5 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup lentils lukewarm water 1. How to sprout lentils: Lentil sprouts taste wonderful, and are fast cooking and easy to digest. To make them, soak 1/2 cup whole lentils in lukewarm water for 12 hours, changing the water once (this can be after 8 hours). Drain. Line a tray with several thicknesses of dampened paper towels. Spread the soaked lentils over the top. Cover with another 2 layers of dampened paper towels and set aside in a dark place (Madhur suggests using the oven). Sprinkle with water every 8 hours or so to make sure that the paper remains damp. After 36 hours, you should have small sprouts about 1/2 inch long. Wash gently, removing the skins that float to the top. Store in a plastic bag or sealed container for up to a week. Sprinkle with water if the sprouts appear dry. 2. Cooking lentil sprouts: Sprouts cook fast. To stir-fry them, put a little oil in a wok or frying pan set on medium-high heat and when hot, put in the sprouts. Stir fry for 3 to 4 minutes. Add about 1/2 teaspoon salt, if you want, and toss. Almost any other seasonings may be added, even a salad dressing. 3. If you wish to avoid the oil, cook the sprouts, covered, in 4 to 5 tablespoons of water for 3 to 4 minutes or steam them for 6 to 8 minutes and then dress them as you like. Source: "Madhur Jaffrey's World of the East Vegetarian Cookbook" S(Email From): "kitpath@earthlink.net 01/00" Yield: "2 1/2 cups" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Light Blue Cheese Dip Recipe By :Sandra Woodruff, RD Serving Size : 40 Preparation Time :0:00 Categories : Appetizers Dips Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups nonfat sour cream -- *see Note 1/2 cup blue cheese, crumbled COMBINE the ingredients in a medium-sized bowl. Transfer the dip to a serving dish, cover, and chill for several hours. SERVE with raw vegetables and/or whole grain crackers. NUTRITIONAL FACTS (per tablespoon) Calories: 17; Fat: 0.4g, Protein: 1.1g, Cholesterol: 1mg; Fibre: 0g; Sodium 35mg. WW Points: per 1/4 cup = 1 (use with Vegetables makes a very low fat snack) Source: "Fat-Free Holiday Recipes" Yield: "2 1/2 cups" From "Helen Deacey" - - - - - - - - - - - - - - - - - - - NOTES : I used 1/2 cup fat-free mayonnaise & 1/2 cup fat-free yogurt, 1 cup fat-free sour cream. * Exported from MasterCook * Lime Couscous Recipe By :Homearts Cooking Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon lime juice 1/2 Teaspoon lime peel -- grated couscous Add the ingredients to the water when preparing couscous. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Servings 4. Lime: Cal. 175, 6g pro., 36g carb.,0g total fat Moroccan: Cal.200, 6g pro., 43g carb., 0g total fat Sun-Dried Tomato: Cal.185, 7g pro., 38g carb., 0g total fat * Exported from MasterCook * Lite Coconut Cake Recipe By : Serving Size : 10 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 18 1/4 ounces white cake mix 1 cup sugar 8 ounces nonfat sour cream 6 ounces coconut -- (frozen) 1 1/2 cups Cool whip Lite(r) 1 Prepare cake mix according to directions, using a 2 egg carton of egg substitute if desired. Bake in two 9 inch round layers; split layers horizontally when cool to make 4 layers. 2 Blend together sugar, sour cream and coconut and chill. Spread all but 1 cup of this mixture between the layers. Blend the remaining cup of mixture with the whipped topping and spread on the top and sides of the cake. Seal cake in airtight container and refrigerate for at least one to three days before serving. Makes 1 -9 inch 4 layer cake Description: "This cake tastes so great that your guests won't know the calories are missing!" Source: "http://cakerecipe.com/az/litecoconutcake.asp" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lower The Fat In Your Cookies Recipe By :http://cookierecipe.com/hints/tips_lowfat.asp Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Some simple substitutions for healthier baking Looking for some low-fat substitutions in your baking? There are some simple substitutions you can make to cookie recipes to reduce the fat content without compromising flavor. A word of warning... these substitutions will not work the same in all recipes. It is best to try one substitution at a time in a recipe, or substitute only half of an ingredient for another (2 eggs with 1 egg and 2 egg whites). Don't assume that you can automatically substitute a fat-free counterpart of an ingredient and get the same results. Many fat-free or reduced calorie foods are made with extra water or other ingredients, such as gelatin, that will break down when heated. The amount of liquid in the recipe will affect the way the cookie spreads, and since different kinds of fats contain different amounts of water, your selection of fat will affect the way your cookies look. Lard and shortening are 100 percent fat, butter is about 81 percent fat, and margarine is a minimum of 60 percent fat. Low-fat and fat-free spreads vary; some contain as much as 58 percent water. Cookies using fats with a high water content are going to be soft and puffy. You may have to change the amount of liquid added to the recipe if you substitute a low-fat ingredient. Flour absorbs water and different types of flour absorb different amounts of water. High-protein flour absorbs more water and makes cookies crisp, flat and hold together well. Cake flour does not soak up as much water. The water is left to turn to steam and the cookies spread less. Substitutions Butter or margarine light butter (use less or reduce the liquid elsewhere in the recipe) OR combination of light butter and fat-free cream cheese OR prune puree or baby food prunes OR applesauce 1 egg 2 egg whites OR egg substitute (amount will vary) chocolate chips mini chocolate chips and reduce amount OR use fewer chips or eliminate entirely sour cream plain yogurt OR fat-free sour cream nuts use less and toast for added flavor OR crispy rice cereal peanut butter use a reduced fat peanut butter whole milk evaporated skim milk OR skim or lowfat (1 percent) milk OR buttermilk one square (one ounce) of chocolate 3 tablespoons cocoa shortening butter or margarine These substitutions will take some trial and error, but with some effort and ingenuity, you can come up with a healthy and delicious cookie recipe! From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lowfat Coconut Milk And Substitutions Recipe By :Karen Lim" Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Hi, I 'm Karen from Singapore & I haven't posted in a while (I do read all your posts!). Just thought I would respond to this one cos I'm from S'pore & we eat loads of curries. Using hot water & coconut flakes gives you coconut milk which is basically still high in fat. That's what the local (Indians) do actually - we buy freshly grated coconut, add some warm water & squeeze out the milk. Most of us are getting health conscious and we use evaporated milk or plain yogurt as a substitute for the artery clogging coconut milk. If you are making a curry that is thick & creamy, I suggest substituting with yogurt. I think you can start off with a 1 for 1 substitution and add the evaporated milk/yogurt to your cooking till you get the desired consistency. Coconut milk is used to thicken curries. There is a subtle fragrance (if any!) and it can easily be "forgotten" once everyone's tongue starts to burn from the spiciness of the curries! :-) I have also used fresh milk with a little vanilla flavouring to substitute for coconut milk in SOME dessert recipes with success. Just experiment & see if you like the results. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mandarin Orange Chicken Recipe By :Holland House Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Fruit Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- SAUCE: 1/2 6 oz can frozen orange juice concentrate -- thawed 1/3 cup white wine 1/4 cup orange marmalade 1/2 teaspoon ginger MANDARIN ORANGE CHICKEN: 4 skinless boneless chicken breast halves -- 4 oz 11 ounces canned mandarin orange segments -- drained 1/2 cup green grapes -- halved 2 cups cooked rice 2 cups steamed vegetable Heat oven to 350F. In 12x8-inch (2-quart) baking dish, combine all sauce ingredients; mix well. Add chicken; turn to coat. Bake at 350F for 45 to 60 minutes, or until chicken is tender and no longer pink, basting occasionally and adding orange segments and grapes during last 5 minutes of cooking. Serve with rice and vegetable. Source: "http://www.cookingwine.com/" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 14 Jan 2000" - - - - - - - - - - - - - - - - - - - NOTES : Turn ordinary chicken breasts into something special with Holland House White Cooking Wine. The results are mouthwatering. * Exported from MasterCook * Mango Chicken Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Fruit Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 skinless boneless chicken breast 3/4 cup chopped red onion 1 mango -- peeled and sliced 1 tablespoon vegetable oil 3 cups orange juice 3 tablespoons cornstarch 1/4 cup hot water 1 In a large skillet, brown the chicken breasts in oil till crispy and juices run clear. 2 Add the red onion to the chicken. Saute for 2 to 3 minutes, stirring often. Add the orange juice, and bring to a boil. When the juice boils, add the mango slices. Turn down heat, and simmer for 2 minutes. Dissolve the cornstarch in hot water; stir into sauce. Stir till sauce thickens slightly. Description: "This is a refreshing, different way to serve chicken with sauce. Delightful served over rice. Add a salad, and you have a healthy, quick meal. This is also an elegant meal for special company." Source: "http://chickenrecipe.com/az/mangochicken.asp" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mashed Potato Casseroles Recipe By :JaneStarr@home.com Serving Size : 12 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 pounds Idaho potatoes -- 10 medium 4 tablespoons butter or margarine -- or 1 stick light butter 1 cup skim milk -- to 1 1/3 c, warmed 6 tablespoons parmesan cheese -- grated 1/2 cup nonfat cottage cheese 1/2 cup Land O lakes fat-free sour cream -- optional salt and white pepper -- to taste Peel potatoes and cut into chunks (about 2 inches square). Boil in salted water for about 20 minutes -- until tender. Drain potatoes and place back in pot. Mash potatoes with butter, then stir in milk and cheeses. (If serving "fussy eaters", you may want to puree cottage cheese before adding -- I don't usually do this, but it made for a smoother texture the one time that I tried it) Stir in sour cream and desired seasonings. (I often use seasoned salt and a pinch of Cajun seasoning.) Serve immediately as mashed potatoes or... Place in two 8" square casserole dishes that have been sprayed with cooking oil spray. Sprinkle with paprika and bake uncovered at 350 degrees for about 30 minutes. I have yet to try freezing this; but I imagine that the casserole would freeze well (before baking). (I might consider leaving out the sour cream if freezing.) I usually make one casserole to eat the night it's prepared. I put the second half of the mashed potatoes into a microwave safe container and just refrigerate to serve later in the week. Since there are usually 5 of us for dinner, I freeze the extra portion of potato in a small freezer-weight ziplock to reheat in the microwave. It's not as good as fresh, but is acceptable for those "grab and go" nights. I'm not sure how long it would take to reheat the casserole from a frozen state. I would try 350 degrees and check on the casserole after 45 mins. Nutrition estimated per MasterCook (for 1/12 recipe or generous 1 cup serving): Without sour cream: 208 cals, 5g fat (20%CFF), 3g fiber, 79mg calcium =4 WW Points With Sour Cream: 216 cals, 5g fat (19%CFF), 3g fiber, 99 mg calcium =4 WW Points Yield: "12 1/2 cups" From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Meatless Moussaka Recipe By :aol.com Prevention Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Mediterranean Tofu Vegan Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large red onion -- thinly sliced rings 1 medium eggplant -- 1/2" think rounds 2 medium zucchini -- thinly sliced 8 ounces firm tofu -- crumbled 1/4 cup fresh basil -- minced 2 tablespoons fresh parsley -- minced 3 cups low-sodium tomato sauce 1/2 teaspoon Tabasco sauce 2 tablespoons parmesan cheese -- grated Layer the onions, eggplants, and zucchini in the bottom of an 11-by-7-inch baking dish. Sprinkle the tofu over the vegetables. Then top with the basil and parsley. Stir together the tomato sauce and Tabasco. Pour over the tofu and vegetables. Bake at 350F for 30 to 40 minutes or until bubbly and the vegetables are tender. Sprinkle with the cheese before serving. Makes 4 servings. typos by Karin Baumgardner - - - - - - - - - - - - - - - - - - - NOTES : Originally from Greece, this layered baked dish is now popular throughout the Mediterranean and Europe. By replacing lamb with tofu, this updated recipe cuts a lot of fat from the original without losing any of its unique flavor. * Exported from MasterCook * Meaty Mushroom And Spinach Lasagna Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces extra lean ground beef 1/2 cup Egg Beaters(r) 99% egg substitute 3/4 cup Nonfat Parmesan cheese -- grated 10 ounces frozen chopped spinach -- thawed & drained 1 clove garlic -- minced 1/2 cup onions -- finely chopped 8 ounces mushrooms -- sliced thin 26 ounces prepared spicy red-pepper pasta sauce -- *see Note 6 whole-wheat lasagna noodles -- cooked 4 ounces reduced-fat mozzarella cheese vegetable oil spray Brown lean ground beef in nonstick fry pan, cool. In Medium bowl, combine egg substitute, 1/2 cup of grated Parmesan cheese, spinach, garlic, onions and mushrooms. Add drained, cooled meat. Coat 9x9 inch pan or 11x7 inch pan with vegetable oil spray. Place 1/2 cup red-pepper pasta sauce in bottom of pan. Top sauce with 2 cooked whole-wheat lasagna noodles (cut to fit), followed by half the beef-vegetable-egg mixture, 1/3 cup remaining red-pepper pasta sauce and 1/3 of mozzarella cheese. Repeat this layer. Top dish with remaining lasagna noodles, red-pepper sauce and the rest of the mozzarella. Sprinkle with 1/4 cup grated Parmesan cheese. Bake, uncovered at 350 F. for 45 minutes. Makes 6 servings. Per serving: 373 calories, 29 g protein, 13 g fat, 5 g fiber, 31 g carbohydrate. (from magazine) Source: "Family Circle Magazine, 9-14-99" S(MC formatting by): "bobbi744@acd.net" From Roberta Banghart - - - - - - - - - - - - - - - - - - - NOTES : Bobbie's Notes: I did not have a 9x9" baking pan available so used a 7 1/2x11" glass baking dish and this was perfect for this dish. I I did not have to cut the noodles and it cut into 6 servings very easily. This dish was exceptionally good and very healthy. This dish was dinner tonight. It was delicious and low fat too. I loved the flavor of this jarred sauce and we love anything with lots of mushrooms and cheese. We served it with a simple green salad and Italian bread. * Classico makes this spicy red-pepper pasta sauce. * Exported from MasterCook * Mediterranean Spinach And Rice Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Mediterranean Rice Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons extra-virgin olive oil 4 garlic cloves -- chopped 1/2 cup golden raisins 2 pounds spinach -- stemmed, washed and spun dry 1 red bell pepper -- cut into slivers Salt and freshly ground black pepper to taste 3 cups cooked rice 5 ozs reduced fat feta cheese -- crumbled (about 1 cup) In a large wok or saute pan, heat oil. Add garlic, and saute 1 to 2 minutes or until barely golden. Add raisins and cook 1 minute. Add spinach and red pepper, sprinkle with salt and pepper to taste and toss just until spinach is wilted. Stir in rice and feta cheese; cook, stirring, until all ingredients are heated through. Serve immediately. Source: "http://www.accessatlanta.com/partners/ajc/epaper/editions/thursday/fo d.html" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Kristin notes: The original recipe called for full fat cheese. I think I'd reduce the olive oil too. The suggested menu was tomato soup and muffins and this. * Exported from MasterCook * Microwave Polenta Recipe By :Fred Herzer, San Lorenzo, Calif Serving Size : 6 Preparation Time :0:30 Categories : Eat-LF Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups cornmeal or polenta 2 tablespoons butter or margarine 3 1/2 cups chicken broth -- regular strength 1 2/3 cups water Combine 2 cans, each 14-1/2 oz., chicken broth and the water in a microwave container that has a spout. Heat the liquids to boiling. In a 4- to 5-quart microwave-safe bowl, combine the cornmeal, the butter and the boiling liquids; stir until well blended. Cover and cook in a microwave oven at full power until mixture boils and thickens, 18 to 20 minutes, stirring every 5 minutes. Mixture stays soft enough to spoon for only 3 to 4 minutes. So Spoon hot cooked polenta onto a rimmed platter; spread so mixture is 1 to 1-1/2 inches thick. Top with sauce, etc. This makes about 6 cups. (Ovens vary. Time based on a 700-watt machine.) Published by Sunset magazine ( July 1990) From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Microwaved Popcorn Recipe By :Penchard@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons popcorn kernels I make popcorn several times a week in my microwave. However, I do not use the microwave popcorn that comes from the store, I can't stand the 'rancid' smell of it, it lingers in the microwave for days afterward. I buy regular popcorn in a jar, put approximately 3 Tbs in a paper lunch bag and fold over the top. I then cook it on full power for 4 mins 20 secs. Of course, everyone's microwave is different so you'd have to adjust the times accordingly. Then I spray the popped corn with I Can't Believe It's Not Butter spray and lightly salt it. I think it comes out to be 1 WW point doing it that way. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Midweek Tofu Stir Fry With Orange Ginger Sauce Recipe By :Minneapolis Star and Tribune, 9/99 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Rice Tofu Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup uncooked long-grain rice 1/2 cup orange juice 1/4 cup reduced-sodium soy sauce 2 teaspoons bottled minced ginger 2 teaspoons bottled minced garlic 1 package extra-firm tofu -- (12-oz.) 1 tablespoon peanut oil -- or vegetable oil 1 large onion -- for 1 c. slices 10 already-peeled baby carrots 1 medium red bell pepper -- for 1 c. strips 1 bag frozen snow peas -- (8-oz.) Bring 2 cups of water to a boil in a 2-quart saucepan. When the water boils, add the rice, cover the pan, reduce the heat to low and cook 17 minutes. Make a marinade by pouring the orange juice, soy sauce, ginger and garlic into a 2-cup measure. Whisk well to combine. Drain the tofu, cut it into bite-size cubes and place it in a 1-quart or larger bowl. Pour the marinade over the tofu. Set aside. Heat the oil on medium in an extra-deep, nonstick skillet. Peel the onion and cut it in half. Cut each half into crescent-shaped slices, adding them to the skillet as you cut. Stir from time to time. Cut the carrots at a 45-degree angle into quill-shaped slices about 1/4-inch thick. Add them to the skillet and raise the heat to medium-high. Rinse and seed the bell pepper. Cut it into 1/4-inch-wide strips. Add them to the pan. Stir and cook 2 minutes or until the onions are soft. Add the snow peas. Stir and toss until they are hot, about 2 minutes. Add the tofu and the marinade to the skillet. Stir gently to mix well and to heat the tofu through. (Do not over-mix or the tofu will begin to fall apart.) Remove from the heat. Serve at once over hot rice. Pass additional soy sauce at the table, if desired. Nutrition information per serving: Calories 364; Carbohydrates 59 g; Protein 15 g; Fat 8 g; including sat. fat 1 g; Cholesterol 0 mg; Sodium 625 mg; Dietary fiber 4 g From aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : Extra-firm tofu is preferred for this recipe. Firm can be used but will not hold its shape as well. * Exported from MasterCook * Monte Cristo Sandwich With Sweet Mustard Sauce Recipe By :Cooking Light Magazine, December 1998, page 124 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Spreads & Sandwiches Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- SWEET MUSTARD SAUCE 1/4 cup raspberry jelly 2 tablespoons Dijon mustard 1 tablespoon orange juice 1 tablespoon water SANDWICHES 2/3 cup egg beaters(r) 99% egg substitute 1/2 cup skim milk 1/4 teaspoon salt 1/4 teaspoon black pepper 4 slices turkey slices 4 slices ham slices, extra lean 4 slices 50% less fat Jarlsberg or Swiss cheese 8 slices white bread slices cooking spray 2 teaspoons powdered sugar To prepare sauce, combine first 4 ingredients in a small saucepan over low heat, stirring well with a whisk. Cook until jelly melts. To prepare sandwiches, combine egg substitute, milk, salt, and pepper in a shallow dish. Place second slice each of the turkey, ham, and cheese on each of 4 bread slices. Top with remaining bread slices. Dip both sides of each sandwich in the egg substitute mixture. Place sandwiches in a large nonstick skillet coated with cooking spray over medium-high heat. Reduce heat to medium; cook for 3 minutes on each side or until sandwiches are golden. Sprinkle sandwiches with powdered sugar. Serve sandwiches with sauce. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : I described this to honey on the way home....and he said WEIRD but I was bound and determined to make this for him. And, he gave it a "1" - this is his highest honor for a recipe! The only change I made was switch red currant jelly with red raspberry....loved it! * Exported from MasterCook * Moroccan Couscous Recipe By :Homearts Cooking Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 Cup Golden Raisins 1/4 Teaspoon ground cinnamon 1/4 Teaspoon ground turmeric 1/4 Teaspoon ground cumin couscous Add the ingredients to the water when preparing couscous. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Servings 4. Lime: Cal. 175, 6g pro., 36g carb.,0g total fat Moroccan: Cal.200, 6g pro., 43g carb., 0g total fat Sun-Dried Tomato: Cal.185, 7g pro., 38g carb., 0g total fat * Exported from MasterCook * Multigrain Loaf Recipe By :"Success with a Stand Mixer," Good Housekeeping Serving Size : 16 Preparation Time :0:10 Categories : Bread Machine Breads Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups whole wheat flour 1 cup all-purpose flour 1/4 cup bulgur (cracked wheat) 1/4 cup old-fashioned oats -- uncooked 2 tablespoons toasted wheat germ 1 1/2 teaspoons salt 1 1/4 cups buttermilk OR soured milk 1/4 cup honey 3 tablespoons vegetable oil 1 package active dry yeast Prepare recipe according to your bread machine's instructions. Each serving: About 145 calories, 5 g protein, 25 g carbohydrate, 3 g total fat (1 g saturated), 1 mg cholesterol, 220 mg sodium. *Soured milk may be substituted: In 2-cup liquid measuring cup, place 1 tablespoon plus 1 teaspoon fresh lemon juice or distilled white vinegar, then pour in enough regular milk to equal 1 1/4 cups. Stir; let stand about 5 minutes to thicken before using. Source: "1998 Hearst Corp www.homearts.com/gh/" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 03 Jan 2000" Start to Finish Time: "0:10" - - - - - - - - - - - - - - - - - - - NOTES : Be sure to follow your machine's instructions for the order of adding ingredients. This recipe uses the setting for a 1 1/2-pound whole wheat loaf. Do not use the "delay start" mode for this bread; it contains buttermilk, which should not be left at room temperature for an extended period of time. Yields: 1 loaf * Exported from MasterCook * Murasaki Agetofu (Lightly Fried Tofu) Recipe By :George Shimizu, Chef Murasaki Japanese Restaurant Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Tofu Vegan Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 1/2 ounces tofu 4 Tablespoons cornstarch 6 Tablespoons Japanese Daikon radish -- grated 3 Tablespoons scallions -- minced 3 Tablespoons ginger -- grated 8 teaspoons water 6 teaspoons soy sauce 2 teaspoons sugar Cut tofu into 12 cubes. Dust lightly with cornstarch. Drop in deep fryer and fry in 1/2-inch of oil quickly until lightly browned. Arrange in serving bowl. Place grated daikon on top, then sprinkle with scallions and chopped ginger. Mix the soy sauce, water and sugar and heat. Pour around tofu in bowl. Serves 2-4 George Shimizu, Chef Murasaki Japanese Restaurant Simsbury, Connecticut posted by C.eaves From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mushroom Barley Soup Recipe By :Marjorie Druker, New England Soup Factory, Newton, MA Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon minced garlic 1/4 cup olive oil 2 cups chopped onions 2 cups sliced carrots 1 cup diced celery 3 cups diced portobello mushrooms 2 cups sliced shiitake mushrooms 1 cup barley 1 cup sherry 8 cups skimmed rich beef stock or more 1 tablespoon dried oregano 3 bay leaves 1 cup enoki mushroom 1 1/2 tablespoons balsamic vinegar 1 1/2 tablespoons chopped fresh basil 1 1/2 tablespoons minced fresh parsley salt and pepper -- freshly ground 1. In large, heavy stockpot cook garlic in oil until fragrant. Add onions, carrots and celery; cook until slightly softened, about 8 minutes. 2. Add portobello and shiitake mushrooms, stock, barley, sherry, oregano and bay leaves. Heat to boil; cook covered until barley is tender. Just before soup is finished, add enoki mushrooms, vinegar, basil, parsley, salt and pepper. _______________________ Marjorie Druker and her husband Paul Brophy opened the New England Soup Factory, in August 1995. Before the restaurant, Druker was the original chef for Boston Chicken (now Boston Market). They are both graduates of Johnson & Wales University, Providence, R.I. All soups are from scratch. Druker and Brophy have created a library of about 100 varieties, which rotate through the concept's menu. eight daily choices. Standards: * Most Popular: Triple-strength chicken soup * Fresh Vegetable Soup * New England corn and clam chowder * chili con carne Ethnic choices: * spicy Thai peanut soup * pureed carrot and ginger Seasonal choices: * Spring: = Fiddlehead soup = Asparagus soup * Summer: = Banana, Honey, and Almond Soup = roasted peach soup = creamy fruity soups = chilled cucumber and Vidalia onion soup = iced blueberry-peach soup * Fall: = spinach and zucchini bisque with roasted leeks = tomato = butternut squash * Winter: = hearty tomato-based beef stew = wild mushroom barley Options: Noodles, matzoh balls, kreplach, jasmine rice, and roasted leeks can be added to any soup. Tips: Druker maintains that the key to making soup lies in proper preparation and good ingredients. Sherry is stirred in at the end of cooking for bisques and pureed soups, while balsamic vinegar is added to a gazpacho of red and yellow peppers, extra-virgin olive oil, roasted garlic and tomato juice. Article: Restaurant Soups October 15, 1998 http://www.rimag.com/820/food-ly.htm Source: "Restaurants and Institutions, 1998-Oct" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 13 Jan 2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Noodles With Spicy Peanut Sauce Recipe By :Weight Watchers Versatile Vegetarian Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Pasta Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces linguine -- I use Pritikan WW 2 tablespoons white vinegar -- distilled 2 tablespoons smooth peanut butter -- natural 2 teaspoons grated gingerroot 1 teaspoon vegetable oil 1 garlic clove -- crushed 1/2 teaspoon soy sauce 1/2 teaspoon sesame oil 1/4 teaspoon crushed red pepper flakes 1 cucumber -- cut into thin strips 1 red bell pepper -- seeded, thinly sliced 4 scallions -- thinly sliced Cook the linguine according to package directions. Drain and set aside. Meanwhile, in a large bowl, whisk the vinegar, peanut butter, ginger, vegetable oil, garlic, soy sauce, sesame oil, pepper flakes and 1 tablespoon water. Add the linguine; toss to coat. Add the cucumber and bell pepper; toss again. Sprinkle with the scallions. SERVING PROVIDES: 2 Breads, 1 Fruit/Vegetable, 1 Fat. PER SERVING: 247 Calories, 6 g Total Fat, 1 g Saturated Fat, 0 mg Cholesterol, 101 mg Sodium, 41 g Total Carbohydrate, 3 g Dietary Fiber, 9 g Protein, 31 mg Calcium . = 5 WW points with regular linguine Recipe from Weight Watchers Versatile Vegetarian; post lu 3/98 MasterCook recipe edited for you by Pat Hanneman (Kitpath) 98Feb Notes: Ww says: "This dish is similar to the noodles with sesame sauce that are so popular in Chinese restaurants. Make a large batch for a gathering and watch the smiles." Posted to RecipeLu List by Badams (adamsfmle@sprintmail.com) on Mar 03, 1998. Description: "Similar to the noodles with sesame sauce that are so popular in Chinese restaurants" From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : Comes out to 4 points if made with Pritikan Whole Wheat linguine [241 cals, 7 g fat(25%CFF), 7 g fiber] . I substituted 1/2 bag of "matchstick" carrots (5 oz.) for the cucumber. I just threw the carrots into the pasta water for the last 5 minutes of cooking. I also added 4 oz. of leftover, shredded turkey breast (sprinkled with a bit of teriyaki sauce and chicken broth) and divided this into 2 very filling dinner-sized servings (8 pts each) and 1 lunch-size serving (4 pts). I used Kikkoman Lite soy sauce and then needed to add a bit of salt. I also added a couple of shakes of Cajun seasoning to offset some of the vinegary flavor. This was excellent! Here is an "old" recipe that I rediscovered when working on my MC5. I made it last night with the changes indicated in the notes section (since I'm unable to make a recipe w/o "personalizing it). It was really excellent! The vegetarians may want to avert their eyes since I added 4 oz. of shredded turkey breast (from last weeks crockpot l * Exported from MasterCook * Nutty Sprout Salad Recipe By :Mauny Kaseburg, Seattle, WA Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup plain nonfat yogurt 2 teaspoons Dijon mustard 2 tablespoons cider vinegar Salt and pepper -- to taste 2 tart red apples -- halved and cored 5 ounces mixed salad sprouts 2 cups mung bean sprouts 2 tablespoons chopped toasted cashews In small bowl, combine yogurt, mustard, vinegar, salt, and pepper. Thinly slice apples and arrange on serving platter or 4 salad plates. Place sprouts in large bowl and gently separate and mix with fingers. Spoon yogurt mixture over top while tossing sprouts gently. Divide among serving plates on top of apples. Sprinkle with cashews and serve. Description: "Sometimes we get so accustomed to eating only leaves for salad that we forget about all the other tasty possibilities - like fresh sprouts." S(Email From): "Kitpath@earthlink.net 1/00" - - - - - - - - - - - - - - - - - - - NOTES : Use whatever sprouts you can find in the market to make this fun salad, full of vitamin C. Because sprouts already have a nutty taste, the toasted cashews are an extra treat. * Exported from MasterCook * Oatmeal Cookies, Eggfree Fatfree Recipe By : Serving Size : 24 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup brown sugar 1/4 cup sugar 3/4 cup applesauce 1 cup all-purpose flour 1 teaspoon baking powder 1/2 teaspoon salt 1/2 teaspoon ground cinnamon 1 cup rolled oats 1/2 cup raisins 1/2 cup chopped nuts -- (optional) 1 Preheat oven to 350 degrees F ( 175 degrees C ). Grease a cookie sheet. 2 In a medium bowl, stir together the brown sugar, white sugar, and applesauce. Sift together the flour, baking powder, salt, and cinnamon; stir into the applesauce mixture. Add the rolled oats, raisins and chopped nuts (if desired); stir until combined. 3 Drop by rounded teaspoonfuls onto the prepared cookie sheet. Bake for 10 minutes in the preheated oven. Allow cookies to cool slightly before removing from the baking sheet. Description: "Delicious and moist, applesauce oatmeal cookies." Source: "http://cookierecipe.com/az/eggfreefatfreeoatmealcooki.asp" From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oatmeal Cookies, Penny's Recipe By :Me Serving Size : 16 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Applesauce 1/2 cup Brown sugar -- packed 1/4 cup Granulated sugar 1 Egg 1/2 teaspoon Vanilla 3/4 cup Flour 1/2 teaspoon Baking soda 3/4 teaspoon Cinnamon 1/4 teaspoon Sea salt 1 1/2 cups Quick-cooking oats 2 tablespoons Walnuts -- chopped 2 tablespoons Hershey's Reduced Fat Baking Chips Preheat oven to 350F. In a large bowl, whisk together sugars and applesauce until mixed well. Add egg and vanilla and beat well. Add flour, soda, cinnamon and salt, mix well but do not beat. Fold in nuts and chips. Drop by heaping tablespoons onto parchment lined baking sheets. Bake for 10 mins, or until brown. Do not overbake. Cook on racks. Makes 16 cookies Each cookie: Cal 99 Fat 1.4 Fiber 1.0 CFF 12.2% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Today I had such a craving for an Oatmeal cookie I decided to make some. But, when I looked at the recipe on the box of Quaker Oats the first ingredient was 2 sticks of butter! I don't think so! So I decided to try and slim down the recipe and see what happened. I cut the recipe in half so that if it was a disaster I wouldn't have wasted as much food. I eliminated the butter altogether and used applesauce instead. I also added some chopped walnuts and lo-fat baking chips. The results was a very good cookie. I'm so proud! * Exported from MasterCook * Orange And Jicama Salad Recipe By :Mauny Kaseburg, Seattle Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 sm. jicama -- peeled and thinly sliced 2 seedless oranges -- peel and -- pith cut off and thinly sliced crosswise chili powder to taste -- (optional) 1 Pinch salt 2 Tbsp. chopped cilantro 1 Tbsp. fresh lime juice Alternate slices of jicama and orange on serving platter. Sprinkle with optional chile powder, salt, and cilantro and drizzle with lime juice. Serve at room temperature. Serves 4 Source: Mauny Kaseburg, Seattle (http://www.chefshop.com/) Recipe ID 499 Review: Try this with blood orange juice. -patH From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Jicama, sometimes called a Mexican potato, has a nutty, slightly sweet flavor and the crunchy texture of a water chestnut. Peel it just before you're ready to use it. Layering it with oranges and saucing it with orange juice is one of my favorite ways to eat it. It's freshness personified. * Exported from MasterCook * Orange Buttermilk Muffins Recipe By :Hanneman tested Serving Size : 6 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- Large BOWL: 1 cup flour 4 packages Sweet 'n Low(r) sweetener OR 8 teaspoons sugar 1 1/2 teaspoons baking powder 1/2 teaspoon salt -- Small BOWL: 1/4 cup orange juice 1/4 cup orange marmalade 3 tablespoons buttermilk 2 tablespoons canola oil 1 egg 1/2 tablespoon dried orange peel -- grated 1 tablespoon water (approximate) -- IN A SHAKER: 1 tablespoon sugar 1/4 teaspoon cinnamon 1/8 teaspoon nutmeg PREHEATED OVEN: 400F Large Bowl: Combine flour, sugar, baking powder and salt. Small Bowl: Combine orange juice, marmalade, milk, oil, orange peel and egg; reserve water. Add these liquids to the flour mixture. Fold just until moistened, adding more water if needed. Batter will be stiff. Line a muffin tin with paper cups. Fill each cup 2/3 full. Topping: Combine sugar and spices and sprinkle evenly over muffins. Bake at 400F for 18 to 22 minutes. Muffins should be moist. Serve warm. [EACH MUFFIN 180 cals, 28%CFF, 6g fat, 1g fiber.] Source: "Favorite Brand Name Recipes" S(Email From): "KSBAUM@aol.com 29-Jan-00" - - - - - - - - - - - - - - - - - - - NOTES : REVIEW: Unlike some lowfat muffins, these turned golden brown. Spicy and aromatic. For our test, we used sugar substitute. The muffins had a good crumb. They were a little dry baked for 20 minutes. Karin sent a recipe for spicy orange muffins. We made some this morning. Of course I didn't follow the recipe precisely. so, we nixed the idea of a streusel top - although I do love it - and substituted buttermilk for milk. I halved the recipe, using a medium egg instead of a large one. The muffs were a little dry but I think that's because I let them go for 20 minutes and should have checked when the I started smelling them from another room (say 18 mins). Bob says that they were spicy and orangy and that he wouldn't discourage anyone from trying these but they are low-fat from scratch muffins. (that means "dry" - which is "an excuse to slather with margarine." I think they would be good as a muffin with soup, like a corn chowder or "cream" of celery. * Exported from MasterCook * Orange Praline Yams Recipe By :Mimi's Cyber-Kitchen http://www.cyber-kitchen.com/ Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Sweet Potatoes & Yams Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 pounds yams -- or 2 2-lb. 8 oz cans 2/3 cup orange juice 1 Tablespoon orange rind -- grated 5 Tablespoons brandy -- or rum 2 teaspoons salt 1 teaspoon ground ginger 4 Tablespoons melted butter 1/3 cup packed light brown sugar -- or golden 3 egg yolks ground pepper -- to taste (fresh) ====TOPPING==== 2/3 cup packed light brown sugar -- or golden 1 stick melted butter 1 cup pecans -- chopped 1 teaspoon cinnamon The night before serving this dish make the yam part. YAMS: If using fresh yams, cook and peel them. If using canned yams, drain them. Beat yams until smooth. Add the rest of the ingredients and beat until smooth. Place in a greased casserole dish and smooth top. TOPPING: Mix and spread evenly over top of casserole. Bake at 350 degrees F for 40-45 minutes until golden brown and bubbly. A single recipe makes 8 - 12 servings, depending on the amount of other food being served. Use a 12" shallow quiche dish. This recipe may be doubled or tripled, but do not make in a deeper dish or the ratio between yams and topping will be off. formatted by Russell Fletcher gimplimp@effectnet.com 12/25/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange Streusel Muffins Recipe By :Favorite Brand Name Recipes Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups flour 1/3 cup sugar 3 teaspoons baking powder 1 teaspoon salt 1/2 cup orange juice 1/2 cup orange marmalade 1/4 cup milk 1/4 cup oil 1 tablespoon orange peel -- grated 1 large egg -- slightly beaten Topping: 1/4 cup sugar 1 tablespoon flour 1/2 teaspoon cinnamon 1/4 teaspoon nutmeg 1 tablespoon butter or margarine -- softened Muffins: Combine flour, sugar, baking powder & salt. Combine orange juice, marmalade, milk, oil, orange peel & egg. Add to flour mixture. Stir just til moistened. Fill greased muffin cups 2/3 full. Topping: Combine all ingredients until crumbly. Sprinkle evenly over muffins. Bake at 400F for 20 -25 min. From KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Here's a spicy orange muffin that just barely makes it if you want to stay below 30% fat, but it sounds very tasty with the marmalade in the muffin and the spicy topping. * Exported from MasterCook * Orange, Fennel And Arugula Salad Recipe By :Vegetarian Times Magazine, January 2000, page 46 Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Salad Dressings Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***BALSAMIC VINAIGRETTE*** 3 Tablespoons balsamic vinegar -- Note 1: 2 Teaspoons stoneground mustard 1 Tablespoon olive oil ***REMAINING INGREDIENTS*** 4 Medium navel oranges 2 Cups thinly sliced fennel bulb 1 Cup very thinly sliced red onion 2 Tablespoons chopped fresh sage 4 Bunches arugula -- trimmed and torn into bite-size pieces -- (8 cups) 1/2 Cup pomegranate seeds -- up to 1 -- (from 1 to 2 pomegranates) 8 SERVINGS DAIRY-FREE Pomegranate seeds appear as tiny red jewels in this easy and attractive salad. Open the pomegranate and separate seeds ahead of time. Make vinaigrette : In small bowl, whisk together vinegar and mustard. Gradually add oil, whisking constantly until thickened. Season to taste with salt and freshly ground black pepper. Working over large bowl to catch any juice, peel oranges with small paring knife, then remove sections from between membranes and add to bowl. Add fennel, onion, sage and vinaigrette to bowl with oranges and toss gently to combine. Let stand 1 hour, stirring occasionally. Just before serving, put arugula into salad bowl; add orange mixture and toss to mix. Sprinkle with pomegranate seeds. This was very good!! PER SERVING: 98 CALORIES; 2G PROTEIN; 4G TOTAL FAT (0G SAT FAT); 16G CARBOHYDRATE; 0MG CHOLESTEROL; 24MG SODIUM; 4MG FIBER. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 57.7 Total Fat 1.9g Sat Fat 0.2g Carb 10.3g Fib 0.4g Pro 1.2g Sod 27mg CFF 27.3% * Exported from MasterCook * Orzo Pilaf Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoons butter or margarine -- * orig was 2T 1 cup orzo -- (about 6 oz.) uncooked 2 tablespoons finely chopped onion 2 1/3 cups hot water 2 chicken bouillon cubes -- beef or vegetable Chopped fresh parsley -- (optional) * (I used only 1 T and it was fine - might even try 1/2 T) In 10-inch non-stick skillet over medium-high, melt butter, stir in uncooked orzo and onion. Cook, stirring frequently until orzo is lightly browned, about 3 minutes. Stir in hot water and bouillon; heat to boiling. Reduce heat. Cover; simmer 12 minutes or until most liquid is absorbed, stirring occasionally. Garnish with parsley. If desired 4 serving (1/2 cup each). Vegetable Pilaf: During the last 6 minutes of cooking stir in your choice of 1/2 cup frozen peas (thawed and drained) or diced sweet red pepper or 1 cup thinly sliced mushrooms. From rebecca clark - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oven-roasted Potatoes Recipe By :Weight Watchers Simply The Best Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Sm Red Potatoes Scrubbed And Quartered 1 Onion -- Chopped 2 Tsp Unsalted Margarine 1/2 Tsp Salt 1/4 Tsp Black Pepper 1/2 Tsp Rosemary -- Crushed Preheat the oven to 350F. Spray a 2 qt casserole with nonstick cooking spray. Place the potatoes and onion in the casserole. Dot with the margarine and sprinkle with the salt and pepper; top with the crushed rosemary. Bake, covered, until the potatoes are tender, about 50 min. This was very good. Quick to put together and didn't take any watching. Per Serving according to cookbook: Cal 142; Total Fat 2g; Sat Fat 0g; Carb 27g; Fiber 3g; Pro 3g; Sod 285mg Serving Provides: 1 bread, 1 fat Points Per Serving: 2 From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 91.3 Total Fat 2.1g Sat Fat 0.4g Carb 16.8g Fib 1.9g Pro 2.1g Sod 409mg CFF 19.7% * Exported from MasterCook * Pea And Lettuce Soup Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 slice Lemon peel -- only about 1cm x 4cm 1 pinch freshly ground Pepper -- to taste 6 outside Lettuce leaves -- washed & shredded 1/2 cup sliced Shallots 8 sprig Mint 1 sprig Rosemary 1 teaspoon Sugar 4 cup Chicken Stock 500 grams Frozen Peas 1/2 cup lowfat Yogurt Contains approximately 6 portions Preparation time is approximately 15 minutes Place stock, peas, lettuce, shallots, sugar, rosemary, peel and the leaves from half the mint into a saucepan, bring to the boil, cover and simmer for 5 minutes. Remove rosemary and lemon peel. Puree soup in a blender until smooth. Reheat soup. Serve garnished with reserved mint sprigs, yoghurt and pepper. Variation: Can also be served chilled. RECIPE NUTRITION Nutrient Quantity Protein 7 g Fat 1 g Carbohydrate 11 g Dietary Fibre 8 g Energy 330 kj Cal Energy (Cals) 80 cals From "Neris" - - - - - - - - - - - - - - - - - - - NOTES : A fast, easy, delicious high-fibre soup. * Exported from MasterCook * Pelau (Pigeon Peas And Rice) Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tbsps vegetable oil 1 tablespoon brown sugar 1 pound skinless boneless chicken breast -- cut in chunks 8 ounces long-grain white rice -- uncooked 4 ounces pigeon peas -- (1 cup) 1/2 cup evaporated skim milk Salt and pepper to taste 1 clove garlic -- minced 2 tablespoons fresh parsley -- minced 1 onion -- chopped 2 tablespoons chives -- minced In a large cooking pot or saucepan, heat the oil. Add the brown sugar and stir until it has almost caramelized, about 30 seconds. Add the chicken with a little water and simmer until the meat is half cooked, about 5 minutes. Stir in the rice, peas, coconut milk, salt, pepper, garlic, parsley and onion. Stir and season to taste. Simmer on low heat for 20 minutes or until everything is cooked and moist (but not soggy). Garnish with chives and serve hot with stews and roasts. Source: "http://www.accessatlanta.com/partners/ajc/epaper/editions/thursday/fo d_10.html" Start to Finish Time: "0:01" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Pigeon peas are really beans, says Dorinda Hafner in her book "A Taste of Africa" (Ten Speed Press, $14.95). Her recipe from Trinidad may be the original hoppin' John, and it is delicious. The meat is optional, as are the amounts of garlic and onions, but don't omit the coconut milk. Kristin Note: Original recipe called for 4 tbsp. oil, 1/2 cup coconut milk, and any kind of chicken. You may be able to use less oil. I'm not sure how much it takes to caramelize the sugar.