* Exported from MasterCook * Sun Dried Tomato Pesto In Endive Spears Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Dips Eat-LF Mailing List Sauces & Gravies Spreads & Sandwiches Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ozs sun-dried tomatoes 1 tsp olive oil 1/2 cup cracker crumbs -- finely crushed 4 clove garlic -- coarsely chopped 1/2 cup pine nuts 2 bunch Belgian endive -- separated into spears fresh basil, parsley or cilantro -- garnish Soak tomatoes in boiling water and drain well. In a food processor, puree the tomatoes, oil, crumbs and garlic until smooth. In a small skillet over low heat low heat, toast the pine nuts for 2 minutes, stirring. Add to the tomato mixture and process until smooth. Spread the pesto on the endive spears. Garnish with parsley, basil, or cilantro if desired. Description: "This colorful pesto makes a striking presentation and contains a healthy amount of garlic." Source: "Prevention's Quick and Healthy Cooking Jan 1995 page 23" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : According to the magazine: 81 cal, 2.2 g fat (22%), 1.4 g fiber. Kristin note: MC comes up with higher numbers. I think I'd use nonfat saltines and reduce the oil. Add a bit of nonfat chicken broth if the mixture seems dry. This sounds like it would be good on homemade pizza too. The original recipe called for 1 tbsp olive oil. I reduced it to bring the total fat below 30%. * Exported from MasterCook * Sun Dried Tomatoes And Green Onion 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 Medium green onion 5 sun-dried tomatoes -- chopped 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 * Swanson Creamy Potato Soup Recipe By :Campbell Soup Company Serving Size : 5 Preparation Time :0:15 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons butter or margarine -- or more if preferred 4 green onions -- sliced -- (about 1/2 cup) 1 stalk celery -- sliced -- (about 1/2 cup) 1 ounce lowfat chicken broth -- (1 3/4 cups) 1/8 teaspoon pepper 3 medium potatoes -- (about 1 pound) -- peel and slice in 1/4 inch 1 1/2 cups skim milk 1 green onion -- sliced for garnish 1. In medium saucepan over medium heat, heat margarine. Add onions and celery and cook until tender. 2. Add broth, pepper and potatoes. Heat to a boil. Reduce heat to low. Cover and cook 15 minutes or until potatoes are tender. Remove from heat. 3. In blender or food processor, place half the broth mixture and 3/4 cup milk. Cover and blend until smooth. Repeat with remaining broth mixture and remaining milk. Return to pan. Over medium heat, heat through. Garnish with onion. Makes almost 5 cups, each cup 109 cals, 2g fat (13%), 2g fiber. VARIATION I: After blending, pour soup into serving bowl. Refrigerate at least 2 hours. VARIATION II: Omit margarine or butter. Use 2% fat milk. In step 1 in medium saucepan mix broth, pepper, onions, celery and potatoes. Over high heat, heat to a boil. Reduce heat to low. Cover and cook 15 minutes or until vegetables are tender. Remove from heat. Omit step 2. Proceed as in step 3. Source: "Swanson Broth" S(Email from): "rosalyn_goldstein@campbellsoup.com on 22 Dec 1999" Yield: "5 cups" Start to Finish Time: "0:45" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Make creamy potato soup with Swanson's lowfat chicken broth. Use as a base: add a little cheese and steamed chopped broccoli, a pinch of ground mace. Or add chopped cooked chicken breast and celery with a pinch of marjoram. I got tired of the flavor of campbell's mystery spice. Swanson's broth doesn't have it. Here's a cream of potato soup from scratch that can be used as a base or serve as is. * Exported from MasterCook * Swanson Mushroom Bisque Recipe By :Campbell Soup Company Serving Size : 3 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon butter or margarine -- or more as preferred 1 14.5 oz can swanson clear ready to serve beef broth 2 1/2 cups sliced mushrooms 1/3 cup instant potato flakes 1/2 cup chopped onion 1/4 cup nonfat milk 1/4 teaspoon thyme leaves -- crushed 1. In 1 1/2-quart microwave-safe bowl, place butter. Microwave on HIGH 30 seconds or until melted. Add mushrooms, onion and thyme; toss to coat with butter. 2. Cover; microwave on HIGH 4 minutes or until vegetables are tender, stirring once during cooking. If desired, remove 1/4 cup cooked mushrooms for garnish. 3. Add broth. Cover; microwave on HIGH 3 minutes or until hot. 4. In covered blender container on low speed, blend soup until pureed. Add potato flakes and milk. Blend 30 seconds. Let stand 1 minute. Blend 30 seconds more. Ladle into soup bowls. Garnish with reserved mushrooms. PER CUP: 72 cals, 2g fat (23%), 2g fiber Source: "Swanson Broth" S(Email from): "rosalyn_goldstein@campbellsoup.com on 22 Dec 1999" Yield: "3 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Here's an alternative to Campbell's cream of mushroom soup - made with Swanson's (reduced salt) beef broth. Campbell's cream of mushroom soup has a distinctive taste that says "campbells" - if you want to try something different, start with swanson's broth. * Exported from MasterCook * Sweet Potato Apple Bake Recipe By :Cooking Light, Nov-Dec 1996 Serving Size : 8 Preparation Time :0:20 Categories : Casseroles Eat-LF Mailing List Fruit Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- cooking spray 6 cups peeled sweet potatoes (2 lb) -- thinly sliced 3 cups granny smith apple -- peeled and sliced 1/2 teaspoon salt -- divided 3 tablespoons maple syrup 2 tablespoons margarine -- melted Coat a 10 inch square casserole with cooking spray. Arrange 3 cups sweet potato and 1 1/2 cups apple in casserole; sprinkle with 1/4 teaspoon salt. Combine syrup and margarine; stir well. Drizzle half of syrup mixture over potatoes. Repeat procedure with remaining ingredients. Cover with plastic wrap; microwave at high 10 minutes, rotating a half-turn after 5 minutes. Let stand, covered, 5 minutes. Yield: 8 servings (serving size: 1/2 cup). From aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : ME: I made this for T-day '99 - leaving out the apples and adding apple cider and a little less margarine. Heated to soft in microwave and then baked for about 15 minutes. It turned out very yummy!!! just getting around to looking at what I made for T-day that was a keeper - here is the first This was a BIG hit....my honey thought his family would hate this....they had to have traditional stuffing....well, guess which one they GOBBLED up. Plus, I made it for my Xmas party (to serve with hot turkey sandwiches), and once again....it went big time...and I got asked by 3 people for the recipe. * Exported from MasterCook * Sweet Yam Pudding Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Large red garnet yams -- (3 to 4) 1/4 cup fresh squeezed orange juice 1 teaspoon cinnamon 1/2 Teaspoon nutmeg 1 Slice blood oranges -- for garnish -- (or other citrus fruit) Individually wrap yams in heavy duty aluminum foil and bake at 350 for 3 hours. This will "caramelize" the pulp giving it a smooth, sweet flavor. Cool yams overnight in refrigerator. Remove foil and yam skins (they should fall off)and put pulp in food processor. Add juice, cinnamon, and nutmeg to food processor and blend for 8-10 minutes until pudding is light and fluffy. Chill and serve in individual dessert dishes garnished with fruit. Hints: - I put the yams on some non-stick pan; they seem to "leak" no matter how tightly I wrap them. - 3 medium yams seems about the right ratio for the amount of other ingredients. - You really do need to blend for a while to make it light and fluffy This makes a big difference as to whether you get sweet yams or a sweet fluffy pudding. Notice this is vegan, and has no processed sugars, or processed items at all. And we all know how good yams are for us! It is also very easy (the skins really do fall off) and keeps well in the refrigerator for a few days. Enjoy! [Ellen Sentovich ] >From: Western Office From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Thai Light Orange Blossom Oranges Recipe By :Bon Appetit - August 1996 Serving Size : 6 Preparation Time :0:30 Categories : Eat-LF Mailing List Fruit Oriental Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups water 1 cup sugar 3 whole star anise 2 teaspoons orange flower water -- optional 6 large oranges fresh mint Star anise is used as a flavoring and as a garnish. It's a seed pod, brown and star-shaped. Do not eat it. Orange flower water is available in the liquor stores and in specialty foods sections of supermarket. Combine first 3 ingredients in medium saucepan. Stir over medium heat until sugar dissolved. Simmer until liquid is reduced to generous 1 cup, about 15 minutes. Remove from heat and stir in orange flower water. Cover; chill until cold. Discard anise. The syrup can be made 1 day ahead. Cut peel and pith from oranges with knife. Slice oranges crosswise into 1/3-inch rounds. Set in bowls. Spoon syrup over. Top with mint. Make day before or morning of serving. REG 1 shared by Karin Baumgardner, Issaquah, WA, USA [ksbaum@aol.com] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tibetan Noodle Soup, Modified Recipe By :Woman's Day Low-Fat Meals Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Pizzas & Calzones Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Pasta -- *Note 1 1/2 Tsp Canola Oil 2 Onions -- Thinly Sliced 8 Cloves Garlic -- Thinly Sliced 1 Tbsp Minced Fresh Ginger 4 Oz Lamb Cutlets -- Thin Slice, Optional 2 Tomatoes -- Cut In 1/4" Dice 4 cups Nonfat Chicken Broth -- Or Vegetable Broth 3 Tbsp Low Sodium Soy Sauce -- To 4, Or Tamari 2 Tsp Paprika -- Or To Taste 4 cups Stemmed, Washed Spinach Leaves I removed all visible fat from the lamb. *NOTE: Cavatelli or other thin tubular shaped pasta. Prepare cavatelli according to package directions until al dente. Drain; rinse with cold water until cool and drain again. Set aside. In wok or large nonstick saucepan, heat oil. Add onions, garlic and ginger and cook over med heat about 5 min, until nicely browned. Stir in lamb and tomatoes and cook about 2 minutes, until lamb loses its rawness. (It actually took me about 4 - 5 minutes for this step.) Stir in stock, soy sauce and paprika and bring to a boil. Reduce heat and simmer stew 5 - 10 min, until richly flavored and lamb is tender. Stir in cavatelli and simmer 2 min. Stir in spinach leaves and cook 1 min (or more), until wilted. Adjust seasoning, adding soy sauce or paprika to taste. Serving: 4 Prep Time: About 15 min Cooking Time: About 30 min This is absolutely incredible tasting. Definitely a keeper. I want to try it without the lamb one time and using chicken breast meat one time to compare flavor. I will also make it without the meat. Entered into MasterCook and tested for you by Reggie & Jeff Dwork From Bill and Melissa Firman - - - - - - - - - - - - - - - - - - - NOTES : I'm not sure when Reggie posted this, but we enjoyed this soup as part of tonight's dinner along with bread and salad (a typical dinner for us). I am re-posting it because I made this without the meat, and it was still very good. A nice "brothy" soup which I have been craving lately. I used macaroni as the pasta because I had half a box to use up. If you try it, I hope you enjoy it as well! CFF 13.1% * Exported from MasterCook * Tofu, Vegetable And Noodle Soup Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Soups & Stews Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 250 grams Beans -- sliced into 4-5 cm lengths 1 medium Carrots -- peeled & sliced 1 Leeks -- washed & sliced finely 2 teaspoon Peanut Oil 10 leaves Spinach (English) -- shredded 2 tablespoons Coriander -- chopped 150 grams Mushroom (Cups/Buttons) -- sliced 1 liter Chicken Stock or beef stock 1 teaspoon Sesame Oil 2 teaspoon Soy Sauce (Salt Reduced) 1 Radish (white) -- about 20cm long -- peeled & sliced 150 grams Noodles (fine) 300 grams Firm Tofu -- cut into small cubes Contains approximately 4 portions Preparation time is approximately 20 minutes In a large saucepan, heat oils over a gentle heat and add radish, carrot, and leek. Stir gently for 2-3 minutes until vegetables soften slightly then add stock. Bring to the boil and simmer for 3 minutes. Add noodles, mushrooms and beans, bring back to the boil and cook for 2 minutes. Add tofu, spinach, soy sauce and coriander. Simmer for 2-3 minutes and serve at once. RECIPE NUTRITION Nutrient Quantity Protein 12 g Fat 8 g Carbohydrate 13 g Dietary Fibre 5 g Energy 705 kj Cal Energy (Cals) 170 cals From "Neris" - - - - - - - - - - - - - - - - - - - NOTES : This Japanese-inspired soup can be used as a first course or as a luncheon meal. * Exported from MasterCook * Tomato And Pumpkin Soup Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups white onions -- chopped 1 tablespoon canola oil 1/2 teaspoon nutmeg 1 14.5 oz can pumpkin 1 14.5 oz can chopped tomatoes 1/4 cup parsley -- minced 4 cups nonfat chicken broth -- (reduced sodium) 1 cup nonfat yogurt 1 14 oz tofu sea salt -- pepper to taste Heat the skillet dry on high heat, then add the oil and sautE the onions on medium heat until limp and translucent. Add nutmeg, pumpkin, tomatoes, parsley and chicken stock and simmer for five minutes. Add the yogurt and tofu, puree and season to taste. Source: "The Menopause Diet" S(http://lowfatcooking.about.com/library/recipes/bltomsoup.htm): "" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Per portion: (according to the article) Calories 166 Protein 12 g Carbohydrates 16 g Total Fat 6 g (0 sat.) Kristin notes: you could further reduce the fat by using lite tofu and less canola oil. * Exported from MasterCook * Triple Gelatin Fruit Salad Recipe By :Jeannette Thompson Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***ORANGE LAYER*** 1 small box orange gelatin powder 1 cup boiling water 1/2 cup ice water 1 teaspoon freshly grated orange peel 1 cup halved orange sections -- (from 2 navel -- oranges) ***CRANBERRY LAYER*** 1 small box cranberry gelatin powder 1 cup boiling water 1/2 cup ice water 1 1/2 cups ripe banana chunks -- (from 3 bananas) ***CREAMY LEMON LAYER*** 1 small box lemon gelatin powder 1 cup boiling water 6 ounces neufchatel cheese 2 tablespoons sugar 1/2 teaspoon freshly grated lemon peel 2 cups bite-size pcs peeled fresh pears -- mixed w/ 2 tablespoons lemon juice Rinse a 10- to 12-cup fluted tube pan or ring mold with cold water. Orange Layer: Place orange gelatin in a medium metal bowl. Add boiling water and stir until completely dissolved. Stir in ice water and orange peel. Half-fill a large bowl with ice cubes and cold water. Place bowl with gelatin in the ice bath. Stir gelatin occasionally with a rubber spatula until mixture is thick as unbeaten egg whites. Remove bowl of gelatin, fold in orange segments and pour into mold, distributing oranges evenly. Put mold in freezer until gelatin sets, about 10 minutes. Cranberry Layer: Using cranberry gelatin, proceed as directed above, omitting orange peel and adding bananas in place of orange segments. Pour evenly over orange layer. Return to freezer until set, about 10 minutes. Creamy Lemon Layer: Place lemon gelatin in a medium metal bowl. Add boiling water and stir until completely dissolved. In another bowl, whisk cream cheese, sugar and lemon peel until smooth. Whisk into lemon gelatin until well blended. Cool mixture as directed above. When gelatin has thickened, fold in pears. Pour evenly over cranberry layer and refrigerate at least 4 hours until very firm or up to 2 days. To unmold: Dip mold up to rim into warm (not hot) water about 10 seconds. Invert plate over mold. INvert mold and plate together, shaking both gently from side to side to release gelatin. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : I made this for Easter last year and what a winner....made it for T-day and for the Xmas party (with changes only in color jello and fruit to keep with the theme). I even bought a tall thin bundt cake type pan from Nordicware for molding. * Exported from MasterCook * Turkey And Fettuccine With Mushroom Garlic Cream Sauce Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound fresh fettuccine 4 cups diced leftover cooked turkey breast 2 tablespoons parsley -- minced 1/2 pound presliced fresh button mushrooms 1/2 pound oyster mushrooms -- or 1 pound total presliced mushrooms 4 garlic cloves -- peeled 1/4 cup dry sherry 1 cup nonfat chicken broth 1 cup fat free half and half 1 tablespoon white wine vinegar Salt and freshly ground black pepper Cook pasta and keep warm. Dice enough leftover cooked turkey to measure 4 cups; mince enough fresh parsley to measure 2 tablespoons. Set the turkey and parsley aside. Place the 1/2 pound each of button and oyster mushrooms and 4 garlic cloves in a food processor and pulse until very finely chopped, almost pureed. Heat a deep 10-inch skillet over medium heat. Spray with Pam. Add mushrooms and cook, stirring frequently, until the mushrooms release their moisture and then begin to dry, about 3 minutes. Add the 1/4 cup sherry, increase the heat to high, and boil until reduced by half, about 4 minutes. Add the 1 cup chicken broth and boil about 4 minutes, or until slightly thickened. Add the 1 cup half and half and simmer, stirring occasionally, for another 4 to 5 minutes, until slightly thickened. Add the 1 tablespoon vinegar and salt and pepper to taste. Stir in the diced turkey and parsley and heat through, stirring occasionally. Serve over pasta. Source: "http://www.minutemeals.com/cgi-bin/SoftCart.exe/pages/recipes/poultry po0035.htm?L+minutemeals+wkvw4945+947968109" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with Broccoli with Smoked Almonds. NOTES : (Kristin Notes) Original recipe called for using 2 tbsp. butter to cook mushrooms and 1 cup heavy cream instead of half and half. Also, called for sprinkling parsley on top before serving. I think I'd taste sauce before adding vinegar. (Author) The sauce that is made here is called a "stratified" sauce because of the layers of flavor that go in and reduce separately. To make this sauce into a fast pan sauce, simply sautE a chicken breast or lamb chop; remove and keep warm. In the same pan, cook the mushrooms, add some sherry or dry white wine, and reduce; then add the cream and reduce it until the sauce coats a spoon. Season to taste and pour over the meat you've cooked. Simple (and stratified), fast, and very tasty. * Exported from MasterCook * Turkey Breast And Stock In The Crockpot Recipe By :JaneStarr Serving Size : 16 Preparation Time :0:15 Categories : Crockpot Eat-LF Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 pounds turkey breast, skin removed -- whole with bone, frozen 1 cup nonfat chicken broth 6 baby carrots 1 yellow onion -- peeled, whole seasoned salt -- to taste pepper -- to taste 1 stalk celery -- including leafy top 1 Tablespoon white vinegar Thaw frozen turkey breast in refrigerator for 2-3 days. Rinse breast and remove skin and fatty deposits with kitchen shears. Sprinkle generously with seasoning salt and pepper. Place in crockpot breast side down and stick carrots, whole onion and celery (broken into a few pieces) into the cavity. Pour about a cup of chicken broth over the turkey. Cover and cook on HIGH power for 1 hour. After 1 hour, turn crockpot to low; cook for 5 to 6 hours on low for nice turkey slices. May be cooked longer if you prefer the meat to "fall off the bone". I inserted a meat thermometer the first time that I made this and found that the meat was cooked to 185F after 1 hour on high followed by 5 hours on low. Since I like traditional moist slices of turkey breast, I remove the breast from the crockpot at this point and allowed it to rest for 10 minutes before slicing. I stored half the slices in a ziplock bag in the refrigerator for that night. The remainder of the slices may be refrigerated for a couple of days or frozen in a freezer-weight bag. (Just thaw in refrigerator overnight and microwave to reheat.) Raise the temperature back up to HIGH and add the bones and scraps back to the crockpot as you slice the breast water to cover and add the white vinegar (to help draw calcium from the bones). Cook on High for a few hours (or until you are almost ready to go to bed for the night). Put the broth through a cheesecloth-lined strainer to remove the meat, veggies and bones. Pick the meat shreds out and freeze them in a freezer ziplock bag after cooling. Put the broth and the veggies back into the pot and cook all night on LOW temp. In the morning, strain the broth again and you will have a little over 2 cups of very concentrated turkey stock. Refrigerate to allow any remaining fat to harden and just spoon it off. I freeze this stock in ice cube trays. When frozen, cubes can be popped out of the trays and stored in a freezer ziplock bag. My yield for this 5 lb. turkey breast was as follows: About 34 oz of nice, sliced meat (not too dry) plus 7 oz. of shredded turkey and 2 1/4 cups of very concentrated FF stock. This will make at least 3 suppers for my family of 5 (plus a few sandwiches -- hopefully). This was an easy way to make 3 healthy meals, but not terribly cost effective. I paid $1.69/lb for the Turkey Breast (on sale) which came to about $9.00 for less than 3 lbs of cooked meat -- or more than $3.00 per lb of cooked turkey. I usually get raw skinless & boneless chicken breasts for $1.99 a pound (which cooks down to 12 oz.) This is equal to $2.65 per lb of cooked chicken. A whole turkey is much cheaper, but we really prefer the white meat, so a lot of it goes to waste. My whole family really enjoyed this supper (which rarely happens), so it was worth it to me. I probably won't do this too often, but it really did make the kids think that we were having another Thanksgiving.-- Jane Start to Finish Time: "7:00" From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : I use a Rival 4 1/2 quart Oval crockpot for this. It usually fits up to a 5.25 lb. turkey breast without any problem. Sometimes I have to cut off part of the bone in the back of the breast. I use kitchen sheers for this. This is definitely a lowfat meal. In WW points, the turkey would be 1 point per ounce of cooked meat. The MC program overstates the fat content in this case because I could only find Nutritional info (w/o skin but w/ bone) for combined light and dark meat turkey. Here's a "recipe" that's not especially interesting or gourmet, but my whole family enjoyed it twice this week with FF gravy and a mashed potato casserole (which I will post after I fix the formatting). * Exported from MasterCook * Turkey Breast With Bulgur And Feta Cheese Recipe By : Serving Size : 6 Preparation Time :0:20 Categories : Crockpot Eat-LF Mailing List Grains & Cereals Mediterranean Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pound turkey breast half -- bone-in, thawed if frozen -- (2 to 2 1/2) 1/2 teaspoon salt 1/2 teaspoon dried oregano 1 cup uncooked bulgur -- or cracked wheat 3 tablespoons lemon juice 1 teaspoon dried oregano 1/4 teaspoon pepper 4 medium green onions -- sliced (1/4 cup) 1 clove garlic -- finely chopped 14 1/2 ounces ready-to-serve chicken broth 1/4 cup Kalamata or Greek olives 1/4 cup crumbled feta cheese Sprinkle turkey with salt and 1/2 tsp. oregano. Mix remaining ingredients except olives and cheese in 3 1/2x6 quart slow cooker. Place turkey on top. Cover and cook on Low heat setting 4-5 hours or until juice of turkey is no longer pink when center is cut. Remove turkey from slow cooker; cut into slices. Stir olives and cheese into bulgur mixture. Serve with turkey. Makes 6 servings: Per Serving: 250 calories, 55 CFF, 6 g fat, 2 g sat fat, 85 mg cholesterol, 720 mg sodium, 20 g carbohydrate, 5 g fiber, 34 g protein Diet Exchanges; 1 1/2 starch, 4 very lean meat Source: "Betty Crocker, Slow Cooker Meals, February 2000, #159, pg. 51" S(MC formatting by): "bobbi744@acd.net" Copyright: "(c) 1999 by General Mills, Inc. Minneapolis, MN" Start to Finish Time: "5:20" From Roberta Banghart - - - - - - - - - - - - - - - - - - - NOTES : Success Hint: Sometimes the only place you can find the size turkey breast you need is in the freezer section. The best way to thaw a frozen turkey breast is to place it in the refrigerator. Allow about 24 hours for the 2 to 2 1/2 pound turkey breast in this recipe. Substitution: Kalamata olives are assertively flavored purple-black ripe olives soaked in a wine-vinegar marinade. They add a delightful flavor accent, but you can also use a 2 1/3 ounce can of sliced ripe olives, drained, instead. * Exported from MasterCook * Turkey Tangier With Two Grain Pilaf #2 Recipe By :Charlotte Balcomb Lane Serving Size : 6 Preparation Time :0:00 Categories : Crockpot Eat-LF Mailing List Grains & Cereals Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds Turkey breast 1 Tablespoon Olive oil -- * see note 1 medium Onion -- * see note 2 cloves Garlic -- sliced 1 teaspoon Lemon zest -- grated 6 Green olives -- sliced 1 tablespoon Olive juice -- optional 14 1/2 ounces Nonfat chicken broth -- * see note 1/2 teaspoon Cumin 1/2 teaspoon Paprika 1/8 teaspoon Cinnamon 4 Dried apricots -- * see note 1 cup Basmati rice -- rinsed 1/2 cup Brown Lentils Salt My notes: Didn't use olive oil. Will use 2 onions next time Needed a little more liquid. Next time add 1/2 cup orange juice. Used pitted prunes instead of apricots Place all ingredients in oven roasting bag and put in crockpot. Cook for 2 hrs on HIGH, and 2 hrs on LOW I used a combination and black and green olives Conventional directions: Wash turkey breast and pat dry. Set aside. Heat oven to 350F. Heat olive oil in a large, nonstick skillet over medium-high heat. It should be very hot. Add the turkey, skin side down, and cook until the skin is very brown, 12 to 14 mins. Turn and lightly brown the other side. Remove from pan and blot skin with paper towels to remove excess oil. Place in an oven-safe casserole dish. Reduce heat in skillet to medium and add the onions and garlic. Cook until onions are soft, about 5 mins. Add the lemon zest, olives, olive juice and chicken broth, stirring well to scrape up any brown bits from the bottom of the skillet. Bring broth to a boil. Add cumin, paprika, cinnamon and apricots and stir well. Pour broth and onion mixture over turkey. Cover tightly with foil and bake 1 hour. Meanwhile, prepare the rice according to package directions. Simmer lentils in 2 cups water for 25 mins, or until soft, drain if necessary. Stir lentils into rice, season to taste with salt and set aside, covered, to keep warm. Discard the skin from the turkey and slice. Serve with sauce and equal portions of the onion and olive mixture and the pilaf. From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Pat H. posted this recipe to the list on 12/17, and I made it for dinner last night. It was so good I thought it was worth reposting. I made some changes, such as using a combination of green and black olives, substituting pitted prunes for the apricots (a la The Silver Palate's Chicken Marbella), and cooking the whole thing at once in the crockpot, including the rice and lentils. All the changes I made are noted in the directions. * Exported from MasterCook * Tuscan White Bean Soup #2 Recipe By :Ellen Helman Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Great northern beans -- pre-soaked 1 Tablespoon olive oil 1 large yellow onion -- chopped 3 cloves garlic -- minced 2 parsnips -- peeled and chopped 2 stalks celery -- chopped 1 cup fennel -- chopped 1 large leek -- chopped 1 bay leaf 1 Tablespoon dried basil 1 teaspoon dried thyme 1/2 teaspoon dried oregano 3 Tablespoons fresh parsley -- chopped 1 1/2 teaspoons salt 1/2 teaspoon freshly ground black pepper 7 cups chicken broth 1 head escarole -- coarsely chopped 1/2 cup parmesan cheese -- grated Heat olive oil in a large stockpot. Add the onion, garlic, parsnips, celery, fennel and leek and saute over medium heat until the onion is soft and translucent; about 10 minutes. Add the beans, seasonings and broth. Bring to a boil; reduce the heat, cover and simmer for 1 hour or until the beans are tender. Add the escarole mixing well. Cover and simmer for 10 minutes more until the escarole is soft. Stir in the cheese and serve at once. Description: "Wholesome and hearty, yet light and vegetarian in theme, this is almost like a white minestrone soup." Source: "The Uncommon Gourmet's All Occasion Cookbook" S(Posted to RecipeLu List by:): "RecipeLu - recipelu@recipelu.com" Copyright: "Ellen Helman, 1996" From RecipeLu - - - - - - - - - - - - - - - - - - - NOTES : Lu Tried: 01/15/00 - Very nice and light with good flavour. We didn't use the escarole and parmesan as we wanted to have the soup for lunches for a few day and this wouldn't reheat well with those included. Would be delicious with these additions, some bread and a salad for a light dinner. In a recent search for a new soup recipe we came across and tried this one. It's delicious and comes in at on 20% CFF according to MC5 when I reduced the oil from 1/4 cup to 1 Tablespoon which is plenty. The soup was delicious ! * Exported from MasterCook * Two Pea And Potato Soup Recipe By :Hanneman (tested) Serving Size : 4 Preparation Time :0:45 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup chopped onion 3/4 cup dried green or yellow split peas -- sort and rinse 2 cups cubed red potatoes -- 1-in pieces, peel optional 2 tablespoons sherry sugar (optional) salt 6 cups defatted broth (such as half chicken and half mushroom broth) 1/8 teaspoon black pepper 2 cloves garlic -- peeled and smashed 1/2 teaspoon Old Bay Seafood seasoning 1 pinch red pepper flakes 3/4 cup frozen peas 2 tablespoons chopped fresh flat-leaf parsley -- or more to taste 1/2 teaspoon Butter Buds(r) soy sauce or liquid aminos (optional) -- for the saltiness 1. Set a 3- to 4-quart non-stick sauce pan over medium-high heat; add the wine. It will bubble immediately. Add the onion. Stir. Sprinkle with a pinch of salt. Cook the onions over medium to medium high heat until limp: 2 minutes uncovered and 3 minutes covered. Add peas, potatoes, and broth. Bring to a boil, cover pan, reduce heat, and simmer until potatoes and peas are tender to bite, 20 to 30 minutes. Add the split peas and the potatoes. Add broth. Bring to a boil, cover pan, reduce heat. Stir in the pepper, garlic, old bay and red pepper. Cover and simmer until potatoes and peas are tender and the peas are soft: about 30 to 40 minutes. Add water if desired to thin the soup. Add the frozen peas, chopped parsley and butter buds. Simmer until peas are thoroughly heated and the parsley mellows. Adjust seasonings: use liquid aminos, magi or soy sauce to add salt. Per serving: 251 cal., 2% from fat; 1g fat, 12g fiber. high potassium. Description: "A hearty thick soup with a mild flavor. The onions are softened in wine." Source: "adapted from Sunset Magazine 2000-Jan" S(Email From): "Pat Hanneman (kitpath@earthlink.net) on 14 Jan 2000" Yield: "6 cups" - - - - - - - - - - - - - - - - - - - NOTES : Tested with 2 cups Swanson's chicken broth (ff) and 3 cups water and 1 telma (yields 2 cups) mushroom bouillon cube. If using dry sherry, add a pinch of sugar to the onions. The softened onion was slightly stronger when "sauteed" in wine over moderate heat partially covered. The starchiness of the soup could be reduced if we rinsed the potato cubes before adding to the pot. Bob had a second helping. I'm not wild about the soup. it's a knock off of the split pea and potato I posted earlier this week. but I'm trying to wean myself from spicy foods. sigh. bob loved it. it was thick and split pea!-) * Exported from MasterCook * Types Of Tofu Recipe By :Dallas Morning News Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Tofu Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- fresh tofu (vacuum packed in water) -- to be refrigerated shelf stable silken tofu -- (such as Mori-Nu) Tofu (aka bean curd) is made by pulverizing soybeans, boiling the mash, filtering it and then adding calcium or sea salt to coagulate the curds. The process is similar to making cottage cheese. Tofu comes in several forms. Usually it's packaged in 12- or 16-ounce blocks, priced from $2 to $3.50 per package. Most forms are packaged in water. Check the expiration date on the package, and try to use the tofu by that date. Otherwise, freeze the unopened package in an air-tight container for use later. Techniques for pressing, baking, freezing and frying tofu are set forth in "The New Soy Cookbook" by Lorna Sass (Chronicle Books, $17.95). The book includes detailed techniques for baking, frying and freezing tofu. These are steps that will make tofu easily usable, and they don't require special equipment. It is important, however, to understand the steps if you're using a recipe. Types of tofu follow. TYPES OF TOFU: Tofu textures vary, ranging from the soft mushy one that repels the wary, to the firm and extra-firm kind used in stir-fry cooking. Most large supermarkets carry packaged tofu and/or pasteurized shelf-stable tofu in the produce section. Natural foods stores tend to have greater variety. Tofu comes in firm, extra-firm and soft. Recipes will specify which is preferred for a particular dish. Soft tofu is used mainly for soups and some stir-fry dishes. Depending on the texture, it can be cut into cubes of varying size for grilling, or crumbled into chili, casseroles and eggless "egg" salad. Silken tofu, which is pasteurized, doesn't have to be refrigerated. It does not stir-fry well, but can be pureed for dips, sauces, spreads, salad dressings, egg replacement in cakes and some breads. Do not freeze it. To achieve a smooth consistency, whip the tofu in a small food processor or blender until it reaches the consistency of mayonnaise. You can whip it with a hand blender -- not a hand-held electric mixer -- but it will take awhile. Be patient. HOW TO USE: To drain tofu, simply pour off the water. To press tofu -- in order to remove excess water, which makes it easier for tofu to absorb marinades -- loosely wrap the tofu block in several layers of a clean kitchen towel, place it on a plate and put a 1-pound bag of beans on top. Leave it for 15 minutes. It should lose several tablespoons of water. Rewrap the tofu in a dry towel, put the bag back and let it sit for another 15 minutes. This will prime the tofu block to absorb marinades. To freeze tofu, place the unopened container in the freezer for at least 36 hours. It can remain in the freezer for up to three months. It can be thawed in a microwave -- poke several holes in the top, place the tub on a plate and defrost on high (100 percent power) for 5 to 7 minutes. It also can be defrosted at room temperature, which should take about three hours. Then drain and press. It will be darker than regular tofu, but it will also have a chewy texture. Freezing tofu increases its ability to absorb flavors. Baked tofu comes marinated with ethnic flavors and can be used on sandwiches or crumbled in tacos, enchiladas, on pizza, in lasagna. It can also be sliced and eaten on sandwiches. To bake tofu, slice an extra-firm block of tofu into 1/2-inch thick slices, and simmer for 15 minutes in a marinade. Remove the tofu to a baking dish that has been sprinkled with sesame oil. Flip the tofu so that each side gets a coating, then bake on both sides in a 450-degree oven until tofu is browned, 7 to 10 minutes. To fry tofu, slice a firm block, dust it with flour (or cornstarch) and carefully place in hot peanut or vegetable oil. Then fry the slices on both sides until browned. Drain on paper towels and season with soy sauce and chopped green onion. To store tofu: Once opened, a package of tofu will keep up to five days if it is refrigerated, kept under water and tightly covered. Change the water daily. If it has an odor, throw it out. Learn more: For books about cooking with tofu, consider "The Whole Soy Cookbook" by Patricia Greenberg (Random House paperback, $16) with recipes that range from cream of tomato soup, and wild mushroom crepes to soy olive bread and tiramisu. This book has information about all soy products, including soy milk, soy flour and miso paste. Another is "The Complete Soy Cookbook" by Paulette Mitchell (Macmillan, $17.95), which features several ethnic recipes and advice on buying, storing and using various soy products. Also, "The New Soy Cookbook" by Lorna Sass (Chronicle Books, $17.95) includes detailed techniques for baking, frying and freezing tofu. "The Simple Soybean and Your Health" by Mark Messina (Publisher's Group West, $12.95) is an in-depth look at tofu's benefits and can be special-ordered through a bookstore. Messina is a former cancer researcher and acknowledged soy guru. Source: "Dallas Morning News 01-12-00" S(Email from): "Pat Hanneman on 12 Jan 2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetable Beef Stir Fry Recipe By :Better Homes and Gardens, Family Favorites Made Lighter Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces boneless beef Sirloin or top round steak -- cut into 3/4 inch thick 1/3 cup lower-sodium soy sauce 1/4 cup water 1/4 cup green onions -- thinly sliced 1 tablespoon sugar 2 teaspoons cornstarch 1 teaspoon sesame seeds 1 teaspoon sesame oil -- (optional) 2 cloves garlic -- minced 1/4 teaspoon ground ginger 1/4 teaspoon pepper 1 cup long-grain rice Nonstick spray coating 2 medium carrots -- cut into julienne -- strips (1 cup) 1 medium onion -- cut into wedges (3~ -- cup) 1 8 ounce can bamboo shoots -- drained 5 1/2 cups fresh spinach leaves -- or shredded Chinese cabbage Trim fat from beef. Partially freeze beef; thinly slice across the grain into matchstick-size shreds. For sauce, in a small mixing bowl stir together the soy sauce, water, green onions, sugar, cornstarch, sesame seed, sesame oil (if desired), garlic, ginger, and pepper. Set aside. Cook rice according to package directions, except omit the margarine or butter and salt. Meanwhile, spray a cold wok or large skillet with nonstick coating. Preheat over medium heat. Add the carrots to the wok and stir-fry for 2 minutes. Add the onion wedges and stir-fry for 3 minutes more. Add the bamboo shoots and stir-fry about 1 minute more or till vegetables are crisp-tender. Remove the vegetables from the wok. Add the beef to the hot wok or skillet. (Add up to 1 tablespoon cooking oil, as necessary, during cooking.) Stir-fry for 2 to 3 minutes or to desired doneness. Push beef from the center of the wok. Stir the sauce. Add sauce to the center of the wok. Cook and stir till thickened and bubbly. Return the cooked vegetables and spinach or Chinese cabbage to the wok. Stir all ingredients together to coat with sauce. Cook and stir about 1 minute more or till heated through. Serve immediately with the hot cooked rice. Serves 4. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetable Pancakes Recipe By :Weight Watchers Simply the Best Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Eat-LF Mailing List Pancakes, Waffles, Crepes Potatoes Vegetables Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cups All-Purpose Flour -- Plus 2 Tbsp All-Purpose Flour 1 Tsp Double-Acting Baking Powder 1/2 Tsp Salt 2 Eggs 1 Lg Potato Scrubbed And Grated 2 Carrots -- Grated 1 Onion -- Grated In a large bowl, combine the flour, baking powder and salt. Add the eggs and 1 C water; stir until just blended (do not overmix). Stir in the potato, carrots and onion. Spray a large nonstick skillet or griddle with nonstick cooking spray; heat. Pour the batter by 1/4 C measures into the skillet. Cook just until bubbles begin to appear at the edges of the pancakes, 3 - 4 min; turn over and cook 2 - 3 min longer. (It took us a little longer to cook these then the time stated.) Repeat with the remaining batter, making 12 pancakes. This was fairly quick and very easy to put together. Per Serving according to cookbook: Cal 254, Total Fat 4g, Sat Fat 1g, Carb 46g, Fib 4g, Pro 9g, Sod 451mg Serving Provides: 2 Bread, 1 Fruit/Veg Points: 5 From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Decided to make something other then toast this morning so we made these. Very quick to put together by using your food processor to grate the potato and carrot. I had gotten some bagged frozen chopped onions so I used 3/4C of those to avoid having to grate the onion that early in the morning . Cal 197.6 Total Fat 2.6g Sat Fat 0.7g Carb 35.9g Fib 1.8g Pro 7.4g Sod 534mg CFF 11.9% * Exported from MasterCook * Vegetable Rice Italiano Recipe By :AICR Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces long grain and wild rice mix 2 teaspoons instant low-sodium bouillon 1 tablespoon olive oil 1 medium onion -- chopped 1/2 pound carrots -- chopped (1-1/2 cups) 1 teaspoon dried rosemary -- or oregano 1/3 cup quick-cooking brown rice 16 ounces canned tomatoes no added salt 9 ounces frozen artichoke hearts 15 1/2 ounces canned kidney beans -- drained and rinsed 1 cup frozen peas -- unthawed 1. In a 4-quart saucepan or Dutch oven over high heat, bring to a boil the long grain and wild rice combination, water according to package instructions and bouillon. Do not add seasoning packet if one is enclosed in package of rice. Reduce heat to low and simmer, covered. 2. Meanwhile, heat oil briefly in a medium or small saucepan over medium-high heat. Add onion, carrots and rosemary. Saute until onion is softened and carrots are crisp-tender. Set aside. 3. When long grain and wild rice mixture has about 10 minutes cooking time left, add quick-cooking brown rice, tomatoes (with their juice) and artichoke hearts. 4. When rice is tender and liquid absorbed, stir in peas, kidney beans and cooked carrot-onion mixture. Heat through and serve. Each of the 4 main-dish servings (2-1/2 cups each) contains 460 calories and 5 grams of fat, 17 grams of fiber. Source: "Good Food, Good Health January 3, 2000" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 13 Jan 2000" - - - - - - - - - - - - - - - - - - - NOTES : A delicious and easy dish like Vegetable Rice Italiano can make a meatless meal seem like a feast. Enjoy a large serving for a meal in itself, or serve smaller portions to accompany baked chicken or turkey. * Exported from MasterCook * Vegetable Stuffed Sole Recipe By :Bob Bowersox Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 teaspoons butter -- melted 1/2 cup fresh bread crumbs 1/4 medium red pepper -- chopped 1 carrot -- shredded 1/2 stalk celery -- chopped 2 tablespoons chopped parsley 1/4 teaspoon cayenne pepper 1/8 teaspoon paprika 1/4 teaspoon salt 1 tablespoon lemon juice 8 sole fillets 1/4 cup dry white wine 4 lemon slices -- for garnish Place the butter, bread crumbs, red pepper, carrot, celery, parsley, cayenne pepper, paprika, salt, and lemon juice in the bowl. Attach the bowl and the flat beater. Turn to stir speed and mix for 45 seconds until combined. Place 4 sole fillets in a greased 11" by 7" baking dish or larger. Spread 1/4 cup of the filling on each fillet, then place the remaining fillets on top of that. Pour the wine over the fillets. Cover and bake at 375 for 20 minutes. Uncover and place a lemon slice on each fillet. Bake 5 more minutes. Serve immediately. Source: "In the Online Kitchen with Bob http://www.qvc.com/" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 03 Jan 2000" - - - - - - - - - - - - - - - - - - - NOTES : Prepared in: K45115--KitchenAid 4-1/2 Qt. Ultra Power Stand Mixer. Original recipe used 1-tablespoon per serving. Bowersox' recipes are rather high in %fat - I did edit this recipe - because the stand mixer does help distribute a small amount of butter or oil in a bread-crumb stuffing especially when doing a lot - the temptation by hand might be to add more oil. * Exported from MasterCook * Vera Cruz Fish Salad Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds mahi mahi -- or rockfish fillets 4 large tomatoes -- coarsely diced 2/3 cup lime juice 3 cloves garlic -- minced or pressed 1 cup sliced pimento-stuffed green olives 1/3 cup drained capers 1/2 cup thinly sliced green onions -- including tops Salt and pepper About 12 large iceberg lettuce leaves 2 limes -- cut into wedges Preparation time: About 20 minutes, plus about 12 minutes to cook fish Chilling time: At least 2 hours Rinse fish and pat dry. Place in a 9- by 13-inch baking dish, overlapping fillets slightly. Cover and bake in a 400 degree oven until just slightly translucent or wet inside; cut in thickest part to test (about 12 minutes). Let cool; then cover and refrigerate for at least 2 hours or up to 1 day. Lift out fish; discard pan juices. Pull out and discard any bones. Break fish into bite-size chunks. In a large bowl, combine fish, tomatoes, lime juice, garlic, olives, capers, and onions; mix gently. Season to taste with salt and pepper. Line a serving bowl with lettuce leaves; spoon in salad. Garnish with lime wedges. Yield: Makes 8 servings. Nutrition information: Per serving: 147 calories (19% fat, 21% carbohydrates, 60% protein), 3 grams total fat, 0.5 grams saturated fat, 83 milligrams cholesterol, 8 grams carbohydrates, 22 grams protein, 665 milligrams sodium. From "Tina Bell" - - - - - - - - - - - - - - - - - - - NOTES : Keep this chilled salad in mind for summer meals -- it provides a welcome respite from hot entrees. Tomatoes, olives, and capers are tossed with lime juice and chunks of mahi mahi for a refreshing Latin-influenced meal. * Exported from MasterCook * Waldorf With A Twist Recipe By :Weight Watchers Simply the Best Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Apples -- Core, Dice 1 cups Seedless Grapes -- Halved 1 cups Plain Nonfat Yogurt 1 Stalk Celery -- Diced 1/4 cups Slivered Almonds -- Note 1 2 Tbsp Raisins 1 1/2 Tsp Fresh Lemon Juice Ground Cinnamon Note 1: Original recipe used chopped walnuts In a medium bowl, combine the apples, grapes, yogurt, celery, nuts, raisins and lemon juice; serve, sprinkled with the cinnamon. This was good and quick to put together also. Per Serving according to cookbook: Cal 154, Total Fat 5g, Sat Fat 1g, Carb 25g, Fiber 3g, Pro 5g, Sod 52mg Serving Provides: 1 Fruit/Veg, 1 Fat Points: 3 From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was very good. Cal 162.2 Total Fat 5.2g Sat Fat 0.6g Carb 26.1g Fib 3.3g Pro 5.8g Sod 56mg CFF 26.8% * Exported from MasterCook * Wheatberry Sprout Bread Recipe By :The Bread Machine Cookbook, Donna Rathmell German Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup water 2 tablespoons butter or margarine 1 tablespoon sugar 1 1/2 teaspoons salt 1/2 cup sprouted wheat berries 2 1/2 cups bread flour -- (I use 1 cup whole wheat and 1 1/2 cups bread flour) 3 tablespoons nonfat dry milk 1 1/2 teaspoons yeast load in machine in order given by manufacturer Heres how to make sprouts. About 2-3 days (depending on temperature) before you want to bake your bread soak 1/2 cup wheat berries in cold water overnight. Use a jar covered with cheesecloth or sprouting jar. In the morning drain. Rinse and drain at least 2 times a day or more until "tails" appear. Tails can be between 1/8-1/4 inch long. Wheat berry sprouts should be no longer than the berry itself. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * White Bean Soup With Peppers And Bacon Recipe By :Martha Condra, Jill Melton (Cooking Class) Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups dried navy beans 5 bacon slices 2 cups chopped red bell pepper 2 cups chopped onion 1 cup chopped carrot 1 teaspoon sugar 1 teaspoon onion powder 1 teaspoon garlic powder 1/4 teaspoon black pepper 1/8 teaspoon ground red pepper 4 cloves garlic -- minced 3 16 oz cans fat-free less sodium chicken broth 1/2 cup chopped fresh parsley 1. Sort and wash beans; place in a large Dutch oven. Cover with water to 2 inches above beans; bring to a boil, and cook 2 minutes. Remove from heat; cover and let stand 1 hour. Drain beans. 2. Cook the bacon in pan over medium heat until crisp. Remove bacon from pan; crumble and set aside. Add bell pepper and the next 8 ingredients (bell pepper through minced garlic) to drippings in pan; saute 10 minutes or until browned. Stir in the broth, scraping pan to loosen browned bits. Add beans. Bring to a boil; cover, reduce heat, and simmer 1 hour or until beans are tender. 3. Place 3 cups of the bean mixture in a blender, and process until smooth. Return the pureed mixture to pan. Stir in the bacon and parsley. Yield: 8 servings (serving size: 1 cup). CL Mag: CALORIES 267 (30% from fat); FAT 9g, FIBER 6g TIPS: May be frozen up to 2 months. Pour into an airtight container, leaving enough room for expansion (usually an inch or two at the top). To reheat, thaw completely in the refrigerator; then place contents in a saucepan over low heat, adding some liquid if necessary. VARIATION: 01/00 Tested the recipe: rescaled to serve 4. Use small white beans and ham bone. Increased soaking time of beans to 2 hours. Instead of bacon, use chips of ham remaining on a ham bone. Saute those and add 1-tsp pale olive oil; saute the onion, etc. We added an herb to the broth - marjoram - but thyme or a blend would also add depth. Steeped the soup with more water to almost cover the bone for 3 hrs (instead of 1), adding diced green beans and venting the lid during the last hour. We crushed some of the beans with the back of a spoon. Source: "Cooking Light 2000-Jan/Feb" S(Tested by): "kitpath@earthlink.net" Yield: "8 cups" - - - - - - - - - - - - - - - - - - - NOTES : Color abounds in this white bean, red pepper soup with carrot and parsley. Be careful about salt from pork and broth. Good flavor which Bob enjoyed more than I. We both liked the sweet red bell pepper. anyway it's been a while since I made ham bone bean soup - so we used this recipe with the sweet bell peppers as the basic idea. also added fresh green beans. Bob liked the result more than I did - the ham made it very salty - should have added a potato to capture some of that salt. We both liked the sweetness of the bell pepper. see the variation -pat * Exported from MasterCook * White Chili #4 Recipe By :Posted by Whome40@aol.com Serving Size : 8 Preparation Time :0:00 Categories : Chicken Chilis Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tbsp vegetable oil 2 medium yellow onions -- coarsely chopped 1 large red bell pepper -- seeded and coarsely chopped 1 jalapeno pepper -- seeded and finely chopped 4 garlic cloves -- minced 3 pounds skinless boneless chicken breast -- cut into 1-inch pcs -- or thighs 4 tablespoons chili powder 4 teaspoons ground cumin 2 teaspoons dried oregano 2 teaspoons salt 1/2 teaspoon cayenne pepper -- (optional) 4 cups nonfat chicken broth -- reduced sodium 2 cans diced tomatoes -- 14.5 oz 4 cans canned navy beans -- (15 1/4 ounce) rinsed and drained 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 chicken and saute until just cooked, 3-5 minutes. Add the chili powder, cumin, oregano, salt and cayenne pepper and stir to combine. Add the broth and tomatoes and their juice. Bring to a boil. Reduce the heat, cover and simmer for 15 minutes, stirring occasionally. Add the beans and simmer uncovered for 15-20 minutes, or until thickened and the flavors have melded, stirring occasionally. Source: "http://www.accessatlanta.com/partners/ajc/epaper/editions/thursday/fo d_2.html" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Chicken lovers rejoice! Here's a chili just for you. Using boneless chicken, this tasty treat cooks up in under an hour. Choose from cannelloni, navy or Great Northern white beans. Fresh jalapenos add some heat. Garnish with sour cream mixed with a squeeze of lime juice and a hint of grated zest and shredded cheddar Original recipe called for 4 tbsp. oil. Recipe before changes: Per serving: 553 calories, 58 grams protein, 14 grams fat (percent calories from fat, 23), 49 grams carbohydrates, 116 milligrams cholesterol, 928 milligrams sodium, 11 grams fiber. * Exported from MasterCook * Whole Wheat Bread Dough Recipe By : Serving Size : 24 Preparation Time :0:00 Categories : Breads Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 1/2 cups whole wheat flour 2 1/2 cups unbleached bread flour 2 teaspoons salt 1 package quick-rising yeast 1 cup water 1 cup milk 1/4 cup dark molasses 1/4 cup unsalted butter In a large bowl, mix together the flours. Then in the bowl of a large stand mixer, combine 2 cups of the flour mixture, the salt and the yeast. In a pan over low heat, combine the water, milk, molasses and butter. Heat to lukewarm, then stir the water mixture into the flour and yeast mixture and beat hard until smooth. Then gradually add in the remaining flour mixture. Knead until elastic. Form into a ball and place in a greased bowl, cover with wrap and let rise in a warm place for 1 to 1-1/2 hours. Grease 2 8" x 4" loaf pans. Turn out the dough and press flat, then cut in half. Knead briefly, then place in pans and let rise again, 45-60 minutes. Bake until golden brown in a preheated 375 degree oven, about 40 minutes. Cool on a wire rack before cutting. Source: "In the Online Kitchen with Bob, Bob Bowersox http://www.qvc.com/rcpwheatbread.html" Yield: "2 loaves" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : TIPS - Many bread recipes call for hands-on kneading, but you can get equally good results with a stand mixer fitted with the dough-hook attachment(s). Just be sure to stop the mixer as soon as the dough looks smooth and elastic; overkneading can produce tough loaves. Although some mixers may take just as long as hand kneading, heavy-duty powerhouses like the KitchenAid and Rival do the job in as little as 2 minutes. This recipe was tested by Bob Bowersox: prepared in: K39945 -- KitchenAid 5-Qt. Stand Mixer * Exported from MasterCook * Whole Wheat Bread With Fresh Herbs Recipe By : Serving Size : 10 Preparation Time :0:00 Categories : Breads Eat-LF Mailing List Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup white bread flour 1 cup whole wheat flour 1/2 cup rolled oats (not quick-cooking or instant) 1/2 teaspoon baking soda 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper 1/4 cup chopped parsley 1/4 cup chopped scallion -- green part only 2 tablespoons chopped fresh basil 2 eggs -- lightly beaten 1 cup lowfat buttermilk 1 tablespoon extra-virgin olive oil 1. Preheat the oven to 375 F. Spray a 9-inch x 5-inch x 2-1/2-inch loaf pan with cooking spray. In a large bowl, combine the two flours, oats, baking soda, and salt and pepper. Mix in the parsley, scallions and basil. 2. In a small bowl, lightly beat the eggs. Mix in the buttermilk and oil until well combined. 3. Add the wet ingredients to the dry ones, mixing just until they are combined. Pour the batter into the prepared baking pan. 4. Bake until a knife inserted in the center comes out clean, about 45 minutes. 5. Cool in the pan for 10 minutes. Turn the loaf out of the pan and set on a baking rack to cool completely. This bread keeps, wrapped in foil, for 3 to 4 days. Each of the 10 slices contains 117 calories and 3 grams of fat and 2 grams of fiber Source: "Good Food, Good Health January 10, 2000" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 13 Jan 2000" - - - - - - - - - - - - - - - - - - - NOTES : While most quick breads are sweet, you can also try baking some savory loaves made with fresh herbs. Whole Wheat Bread with Fresh Herbs is a wonderfully aromatic bread that's sensational topped with a slice of ripe tomato.B: AICR * Exported from MasterCook * Whole Wheat Pancakes, Fabulously Light Recipe By :Carl Jerome Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 eggs 1 1/2 cups nonfat buttermilk 3/4 cup all-purpose flour 1/4 cup whole wheat flour 1 teaspoon baking powder 1/2 teaspoon baking soda 2 teaspoons sugar vegetable oil spray Whole Wheat Blueberry or Raspberry Pancakes: 1/2 cup fresh blueberries -- or raspberries, cut Separate the eggs, slipping the yolks into a large mixing bowl and the whites into a medium-sized bowl. Set the whites aside. With a whisk, blend the buttermilk into the yolks. Add the flours, baking powder, and soda and beat just until a smooth batter forms. Do not overbeat. With an electric beater or clean whisk, beat the egg whites until frothy and doubled in volume, then add the sugar and continue beating until the whites are soft and shiny and just barely hold a stiff peak when the beater is lifted out of them. Scoop the whites onto the buttermilk batter and with a large rubber spatula gently fold together just until blended. Do not overmix and deflate. Spray a nonstick griddle lightly with vegetable oil and set over medium heat. When it is hot, ladle 1/3 to 1/2 cup of the batter into the pan to make 1 6-inch pancake. Flip when holey and cook remaining side briefly. If desired, transfer the pancake to a 300F preheated oven to keep warm while you cook the rest of the batter. Makes 12-6-inch cakes. Berry Variation: After ladling the batter onto the griddle, wait until holes appear on about half of the surface of the pancake, then gently drop 6 or 8 berries onto the pancake. Flip carefully when ready and cook for 20 to 30 seconds on the second side. Serving Ideas : Top with fruit: sliced bananas, thin wedges of very ripe peaches or pears; warmed maple syrup. Source: "Cooking for a New Earth, by Carl Jerome (1993 Holt)" S(Email From): "kitpath@earthlink.net 01/00" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Winter Vegetable Stew With Sunchokes Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 2 cups chopped onion 1/4 teaspoon dried thyme 6 garlic cloves -- minced 2 bay leaves 2 cups sliced carrot -- 2-inches 1 cup sliced celery -- 2-inches 1/2 teaspoon salt 1/4 teaspoon black pepper 1/8 teaspoon ground nutmeg 1/2 pound Jerusalem artichokes (sunchokes) -- see directions 4 red potatoes -- peeled, quartered -- 4 oz each 1 cup dry red wine 1 tablespoon all-purpose flour 1 tablespoon tomato paste 1 cup water chopped fresh parsley (optional) Prep: Cut sunchokes into 1/2-inch-thick pieces to yield 2-cups. Heat olive oil in a Dutch oven over medium heat. Add onion, thyme, garlic, and bay leaves, and cook 12 minutes or until onion begins to brown. Add carrot and next 6 ingredients (carrot through potatoes), and cook 5 minutes. Add wine, and bring to a boil. Reduce heat; simmer until wine is reduced to 1/2 cup (about 5 minutes). Stir in flour and tomato paste with a whisk; cover and cook 2 minutes. Stir in water; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until carrot is tender. Garnish with chopped parsley, if desired. PER 1 cup: CALORIES 289 (23% from fat); FAT 7.3g (sat 1g, mono 5g, poly 0.8g); PROTEIN 6.4g; CARB 52.3g; FIBER 6.7g; CHOL 0mg; IRON 4.8mg; SODIUM 357mg; CALC 82mg Source: "http://cookinglight.com/ Recipe number 9100" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 14 Jan 2000" - - - - - - - - - - - - - - - - - - - NOTES : Sunchokes have an edible thin skin and a nutty-flavored white flesh that is sweet and crunchy. Although they're often labeled as Jerusalem artichokes, these brown-skinned tubers are really a variety of sunflower. * Exported from MasterCook * Yummy Couscous Salad Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cups couscous 1 cups water 1 red onion -- chopped 1 red bell pepper -- chopped 1/3 cup chopped fresh parsley 1/3 cup raisins 1/3 cup sliced almonds -- toasted 1/2 cup chick peas -- rinsed and drained 1/2 cup creamy salad dressing 1/4 cup plain yogurt 1 teaspoon ground cumin salt and pepper to taste Bring the water to a boil in a medium saucepan. Add couscous. Stir, cover and remove from heat. Let stand until all water is absorbed. Season with salt and pepper, set aside to cool. In a salad bowl, combine the couscous, red onion, bell pepper, parsley, raisins, almonds and chick peas. Stir and mix well. Whisk together the salad dressing, yogurt, cumin, salt and pepper. Pour the dressing over salad; stir until well blended, chill and serve. Description: "This is a quick and easy salad to prepare and it tastes great!" Source: "http://saladrecipe.com/az/yummycouscoussalad.asp" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Kristin notes: Original recipe called for cooking the couscous in butter first. Try using WW couscous.