* Exported from MasterCook * Dumplings With Ginger Dipping Sauce Recipe By :Dining with the Duchess Serving Size : 8 Preparation Time :0:00 Categories : Appetizers Eat-LF Mailing List Meats Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- For Dumplings: 1/2 pound lean ground pork 1 scallion -- finely minced 1 tablespoon low-sodium soy sauce 1 tablespoon Asian sesame oil 1 teaspoon cornstarch 1 teaspoon dry sherry 1 teaspoon grated peeled ginger root 1 garlic clove -- minced 1 package wonton skins -- (12-ounce) -- (about 48) --- For Dipping Sauce: 1/4 cup red wine vinegar 1/4 cup low-sodium soy sauce 2 tablespoons sugar 1 tablespoon Asian sesame oil 1 scallion -- thinly sliced 2 teaspoons grated peeled ginger root 1/4 teaspoon crushed red pepper flakes Bring a large pot of water to a boil. In a small bowl, mix the dipping sauce ingredients, stirring until the sugar dissolves; set aside. In a medium bowl, mix the pork, scallions, soy sauce, sesame oil, cornstarch, sherry, gingerroot and garlic. Place the wonton skins on a work surface and cover them with a damp towel. Remove the wonton skins 1 at a time and place about 1 teaspoon filling in the center; do no overstuff or the wontons won't seal securely. Moisten the edges of the wontons with water. Bring 2 opposite corners to the center, pinching the points to seal, then bring remaining 2 corners to center, pinching the points to seal. Repeat with the remaining wonton skins and filling. Add the wontons in batches (if you add too many at once they may stick together) to the boiling water. Stir gently with a wooden spoon and bring back to a boil; boil 5 minutes. With a slotted spoon, transfer the wontons to a platter. Serve with a dipping sauce. Yield: 8 servings Prep Time: 30 minutes Cooking Time: 10 minutes Difficulty: Expert From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Easy A-b-c Soup Recipe By :Classic Cookbooks Heart Healthy Recipes February 1992 #132 Serving Size : 10 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups cubed cooked chicken -- or turkey 2 cups frozen mixed vegetables -- (from 16 oz. pkg) 1/2 cup chopped celery 1/4 cup chopped onion 1/2 teaspoon dried thyme leaves -- (1/4-1/2 tsp.) 1 bay leaf 6 cups fat-free chicken broth 1 cup alphabet macaroni In a 4 quart saucepan or Dutch oven, combine all ingredients except macaroni. Bring to boil; reduce heat and stir in macaroni. Simmer 12 to 15 minutes until vegetables and macaroni are tender. Remove bay leaf. Season to taste with salt and pepper. 10 (1-1/4 cup) servings. Description: "Here's a delicious main course young cooks can prepare for the family." From hdeacey1@sympatico.ca - - - - - - - - - - - - - - - - - - - NOTES : Using the MasterCook Nutritional Values, the WW points = 2 * Exported from MasterCook * Easy Carrot And Chayote Squash Soup Recipe By :5 A Day Web Site: Recipes Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 chayote squash -- 1/2-inch cubes olive oil 16 ounces carrot coins (1/4-inch) -- frozen 1 teaspoon garlic -- (2 cloves) minced 16 ounces low-salt broth 15 ounces evaporated skim milk 1/8 teaspoon black pepper Lightly brush chayote after cutting with olive oil. Roast squash in a preheated 400 F. oven for 30 minutes, or until the cubes start to blacken around the edges. Remove from the heat and set aside. In a medium pot on medium-low heat, steam carrots according to package directions. Transfer cooked carrots to a blender, and add garlic and chicken broth. Puree the mixture until smooth, and then return it to the pot and turn the heat on low. Stir in the milk and the pepper, and bring the soup to a simmer. Ladle the soup into bowls. For garnish, add a spoonful of roasted chayote squash to the center of each bowl. Nutritional analysis: Calories: 171 Kcal, Fat: 1.9 g, Cholesterol: 6.5 mg, Fiber: 3.2 g, Sodium: 269 mg, % Calories form Fat: 10% Source: "http://www.5aday.com/" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Chayote squash is pale green and firm, with a mild white flesh. If you cannot find it, a summer squash such as pattypan or yellow zucchini would be a good substitution. Other Names: Merliton, Vegetable Pear, Tao tah (Hmong); hayato uri (Japanese); fut shau kua, ngow-lai choi, tsai hsio li (Chinese); sayote (Filipino); xu-xu, trai su (Vietnamese); cho cho (West Indies); mirliton (Louisiana). See photo: http://www.sfc.ucdavis.edu/cgi-win/spec_crop.exe/show_crop&ID=4 (01/28/2001) * Exported from MasterCook * Easy Mashed Potato And Roasted Vegetable Enchiladas Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Mexican & Southwestern Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 head broccoli -- cut into florets 1 whole button mushrooms -- (8 ounces) 3 small zucchini -- chopped 2 cups chopped carrots vegetable cooking spray salt and pepper to taste 3 cups water 1 1/4 cups skim milk 1 package Butter Buds(r) 1 cup instant potatoes 1 package corn tortillas -- (12 ounce) 3 cups enchilada sauce -- red or green 8 ounces nonfat cheddar cheese 1 Preheat oven to 425 degrees F (220 degrees C). Grease a 9x13 inch baking dish. 2 In a large mixing bowl, combine broccoli, mushrooms, zucchini, and carrots. Spray with Pam and season with salt and pepper. Spread vegetables in a single layer on a jellyroll pan. 3 Roast vegetables in the 425 degrees F (220 degrees C) oven for 30 to 40 minutes; stir halfway through their cooking time. When they are finished cooking, remove them from the oven and reduce the oven's heat to 350 degrees F (175 degrees C). 4 Bring water, milk and butter or margarine to a boil in a large pot. Remove the pot from the heat and mix in the mashed potato mix. Let stand two minutes, then stir the mashed potatoes with a fork until they are smooth. In a large bowl, mix potatoes and roasted vegetables together. 5 Heat a tortilla in dry nonstick skillet over medium heat briefly on both sides to make it pliable. Dip the tortillas in enchilada sauce, then place the tortilla on a plate to assemble. Put a large spoonful (approximately 1/4 to 1/3 cup) of potato-veggie mixture into the center of the tortilla. Top with about 1 to 2 tablespoons of cheese, and roll the tortilla up. Place rolls seam-side down in the baking dish, and repeat this process until all of the enchiladas are rolled. Pour extra sauce over top and sprinkle with remaining cheese. 6 Bake at 350 degrees F (175 degrees C) for approximately 20 to 30 minutes, until the enchiladas are heated through. http://vegetarianrecipe.com/AZ/EasyMashedPotatoandRoasted.asp Source: "Formatted by Whome40@aol. Jan 2001 from Allrecipes.com" - - - - - - - - - - - - - - - - - - - NOTES : Poster: " This is the perfect comfort food for cold days. To make it vegan, substitute non-dairy ingredients for dairy. Leftover filling makes a great lunch! If you want to make mashed potatoes from scratch, you will want at least 4 cups when you are through. " Original recipe called for making the potatoes with 1 cup whole milk and 1/4 cup butter. Original recipe called for using 1/4 cup olive oil to roast the veggies. Also, I don't usually roast broccoli as long as the poster suggests. Fifteen -20 minutes is more than enough. MC assumes A LOT of fat in prepared enchilada sauce. I usually make my own and know it's about fat free. Check your brand for fat content if you are using canned. * Exported from MasterCook * Easy Oatmeal Cookie Variations Recipe By :QUAKER OATS Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Easy Oatmeal Cookie Variations Looking for a change of pace when it comes to your cookie recipes? Here are some easy variations to start your New Year off with pizazz. --Create Confetti Bars! Start with your favorite oatmeal cookie recipe and omit spices. Stir 2 cups candy-coated chocolate pieces into dough. Press dough onto bottom of ungreased 13 x 9-inch baking pan. Bake 25 to 30 minutes or until light golden brown. Cool completely; cut into bars. Store tightly covered. (About 2 dozen.) --Try Oatmeal Chippers. Make your oatmeal cookie recipe and omit the spices. Instead, stir in 1-cup butterscotch or peanut butter flavor chips into the dough. --Make Cookie Pops. Reduce the oven temperature to 350 degrees F. Drop oatmeal cookie dough by 1/4 cupfuls about 4 inches apart onto cookie sheets. Insert wooden stick into side of dough. Using bottom of glass dipped in sugar, flatten to 2-1/2 -inch diameter. Bake 13 to 15 minutes or until light golden brown. Frost and decorate cooked cookies as desired. (Makes about 2 dozen.) QUAKER OATS QUICK TIP FOR THE MONTH: Easy Oatmeal Cookie Variations From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fat Free Heavy Cream Substitute Recipe By :"Linda M. Clasby" Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- For 2 cups heavy cream: -- mix 1 cup fat free cottage cheese with -- 1 cup skim milk in blender - - - - - - - - - - - - - - - - - - - NOTES : I was wondering if the book also mentioned the hint I picked up a long time ago from either this list or the fat free list about how to make fat free heavy cream when it is called for in the body of a recipe. This will obviously not work to make whipped cream, but it does work nicely in recipes that call for that ingredient because of it's consistency and non-powerful flavor on it's own. I use it in my low fat version of Enchilada Verdes which calls for heavy cream and cream cheese. I use the store purchased fat free cream cheese and make my own heavy cream substitute as follows: * Exported from MasterCook * Five Bean Soup Recipe By :Vibrant Life Online Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces canned five different kinds of beans 3 packages vegetable bouillon granules Washington's to make 6 oz broth 2 teaspoon dried chives 1/4 teaspoon salt 1/4 teaspoon cumin 2 cups canned stewed tomatoes In a large saucepan, combine beans, seasonings, and tomatoes. Simmer 15 minutes until flavors are blended. Serve hot. Description: "vegan quick soup" Source: "http://www.vibrantlife.com/index.html" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Flawless Cornbread Recipe By :Cookin' Southern Vegetarian Style, Ann Jackson p37 Serving Size : 8 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 tablespoons corn oil -- to 5 2 cups cornmeal -- only white cornmeal not yellow 1 teaspoon salt 3 teaspoons baking powder 1/3 cup whole wheat flour 1 teaspoon baking soda -- if using buttermilk 1 cup lowfat soy milk -- or sour soymilk or buttermilk -- 1 egg -- optional -- or egg replacer Also in Heart of the Home, Ann Jackson (1995) Preheat the oven to 375F. Put 1 tablespoon of the corn oil in a 10-inch cast-iron skillet and put the skillet in the oven while it warms up. Mix the dry ingredients in a bowl, and make a well in it. Mix the wet ingredients together, and pour into the well. Stir well. Take the hot skillet out of the oven, and tilt it so the oil runs all around the sides. Pour the batter into the skillet, and return it to the over. (If the batter seems dry, don't worry; it's supposed to be.) Turn the heat down to 350F, and bake for about 30 minutes. Remove the skillet and run a knife around the edge of the cornbread. Turn the skillet upside down onto a serving plate, or lift the cornbread out with a spatula to a plate. Server hot with soy margarine. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : What would we do without cornbread? I make this at least twice a week, and that's not enough. This is a dream of a recipe and can be used for corn muffins or corn sticks as well as cooked in a skillet. Is there anything that doesn't go with cornbread? Soup, vegetables, potatoes, beans, and with jam as a dessert. Is it possible to make collards (or any greens for that matter) and not make cornbread to go along with them? Summer or winter, dinner or breakfast, this recipe is a staple. * Exported from MasterCook * Fresh And Canned Fruit Salad Recipe By :"Ellen Pickett" Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** I also used to make fruit salads using canned pineapple chunks in juice as the basis, adding whatever fresh fruits were available and affordable for the season. At this time of year, my additions would have been the orange and banana pieces and some halved green grapes. Sliced apples tend to oxidize quickly, but sprinkling some lemon juice on them can delay the browning a bit. I would add these to separate servings rather than incorporating them into the basic mixture. At various times of year, I would add sliced berries and/or peaches and/or cherries. I never had a formal recipe, or I would be glad to share it with you. Whatever mixture I made, I would keep in the refrigerator and serve it 1/2 cup - 1 cup at a time. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruit Salad Ideas Recipe By :"Ellen C." Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Information, Tips, Misc. Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** A place to start might be to use the canned fruit cocktail, either in syrup or just in juice. Add some sliced fresh bananas to it, and some miniature marshmallows. If he'll eat apples, add some apple chunks, too. Tangerine or orange sections are also a nice addition, if they aren't too tart for him. As more fresh fruit comes into season, you can add more and more fresh fruit, while keeping the canned fruit cocktail as a sweet base. And we were always thrilled when Mom added those little marshmallows. Oh, I'd forgotten all about that. Yum. - - - - - - - - - - - - - - - - - - - NOTES : Yes, I'll agree with you on the yum - I remember fruit salad with marshmallows, I have a vague memory as well of one made with raisins, perhaps?[Marianna_Ballard@taylorbigred.com] * Exported from MasterCook * Fruit Salad With Granola Recipe By :Quaker Oats Wholegrain Cookbook 1979 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 1/2 ounces canned pineapple chunks 1 medium banana -- sliced 2 cups strawberry halves or other berries 1 cup seedless grapes or melon balls 11 ounces canned mandarin orange segments 1 cup granola with cinnamon Drain pineapple, reserving 1/4 cup liquid. Toss banana in reserved liquid; drain. Combine with fruits; chill. Sprinkle with granola to serve. Attractive when served in a large glass bowl for family or buffet service or in glass cereal bowls. From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * German Chocolate Tort Recipe By :Taste Of Home's Light & Tasty Online Serving Size : 16 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces German sweet chocolate -- 1 package 1/2 cup water 2 cups sugar 3/4 cup baking fat replacement -- *Smucker's Baking Healthy 1/4 cup canola oil 4 eggs -- separated 2 1/4 cups all-purpose flour 1 teaspoon baking soda 1/2 teaspoon salt 1 cup 1% buttermilk 1 teaspoon vanilla extract 1/4 teaspoon butter flavoring FROSTING: 3 egg yolks 1 cup fat-free evaporated milk 1 cup sugar 1/2 cup marshmallow creme 1 teaspoon vanilla extract 1/4 teaspoon butter flavoring 1 1/3 cups flaked coconut 3/4 cup chopped pecans In a microwave-safe bowl, combine chocolate and water. Microwave on high for 1-1/2 to 2 minutes or until chocolate is melted; stir until smooth. In a mixing bowl, combine sugar, fat replacement and oil. Add egg yolks, one at a time, beating well after each. Add melted chocolate; beat well. Combine flour, baking soda and salt; add to chocolate mixture alternately with buttermilk. Stir in vanilla and butter flavoring. In another mixing bowl, beat egg whites until stiff peaks form; fold into batter. Pour into three 9-in. round baking pans coated with nonstick cooking spray. Bake at 350 for 30 minutes or until a toothpick inserted near the center comes out clean. Cool for 10 minutes before removing from pans to wire racks to cool completely. For frosting, combine egg yolks, milk, sugar and marshmallow creme in a saucepan. Cook and stir over medium heat until thickened, about 15 minutes. Remove from the heat; stir in vanilla and butter flavoring. Fold in coconut and pecans. Cool completely. Spread between layers and over top of cooled cake. Yield: 16 slices. -- 9 pts Nutritional Analysisfrom source: One slice equals 432 calories, 14 g fat (4 g saturated fat), 94 mg cholesterol, 233 mg sodium, 73 g carbohydrate, 1 g fiber, 6 g protein. *Editor's Note: This recipe was tested with Smucker's Baking Healthy. Description: "Half the fat of a classic German chocolate cake." Source: "http://www.lightandtasty.com/LNTpremdessert.asp" From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : "I made this cake for my stepdaughter's birthday, and everyone loved it," says Lois M. of Alexandria, Louisiana. "It has just half the fat of a classic German chocolate cake." * Exported from MasterCook * Golden Oats Medley Recipe By :Quaker Oats Wholegrain Cookbook 1979 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup chopped green bell pepper or 1/4-cup green onion slices 3 tablespoons butter or margarine -- melted * 1 1/2 cups Quaker oats - quick or old fashioned -- uncooked) 1 egg -- beaten 3/4 cup broth or bouillon 1/4 teaspoon salt -- or to taste *Notes: Substitute cooking spray to saute vegetables; add 4 tsp canola oil to toast oats Saute green pepper in butter in 10 to 12-inch skillet. Combine oats and egg in medium-sized bowl; mix until oats are thoroughly coated. Add oats mixture to green pepper mixture; cook over medium heat, Stirring constantly, 3 to 5 minutes or until oats are dry, separated and lightly browned. Add broth and salt; continue cooking, stirring occasionally, 2 to 3 minutes or until liquid evaporates. Serve in place of rice or pasta. OATS PROVENCAL: Add 1 medium-sized tomato, chopped. OATS LORRAINE: Add 2 crisply cooked bacon slices, crumbled OATS ORIENTAL: Substitute 2/3 cup water and 2 tbs soy sauce for broth; add one 8-oz can water chestnuts, drained, sliced (optional). OATS PILAF: Substitute 3/4 cup mushroom slices and 2 tbs chopped green onion or chives for green pepper. OATS FLORENTINE: Substitute 1 cup chopped fresh spinach or broccoli for green pepper OATS ROMA: Substitute 1 cut thinly sliced zucchini and 1 clove garlic, minced for green pepper. NOTES - the original recipe calls for 3 tbs butter or margarine for 4 servings. The suggested substitute would result in 283 Calories; 9g Fat (28.2% calories from fat); 11g Protein; 40g Carbohydrate; 7g Dietary Fiber; 57mg Cholesterol; 189mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1 1/2 Fat. The suggestion is untested. -Pat Description: "Side Dish" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : NOTES : This is a basic recipe. By changing the liquid, spice or vegetable you can create your own medley. * Exported from MasterCook * Good Shepherd's Pie Recipe By :The New Laurel's Kitchen, page 268 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pies, Crusts & Pastry Potatoes Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***TOPPING*** 2 cups leftover mashed potatoes -- OR 3 medium potatoes -- with 1/4 cup milk -- and 1/2 teaspoon salt 1 pinch paprika ***FILLING*** 1 onion -- chopped big 1 tablespoon oil 1 pound broccoli 1 green pepper -- diced 4 medium carrots -- diced 1/2 teaspoon basil 1 bay leaf 3/4 cup chopped fresh tomatoes -- OR 1/4 cup tomato paste -- and 1/2 cup water 1 bunch spinach -- or Swiss chard 1 teaspoon salt Here's a happy home for leftovers. The vegetables will vary according to the season. A small amount of leftover lentil, pea, or bean soup may be stirred in with the vegetables to good advantage too; Unless you have leftover mashed potatoes, steam potato chunks or cook them in fast-boiling water until soft. Mash well, adding milk and salt. Save the potato water for breadmaking. Cut broccoli into florets and stems. Peel and slice the stems in 1/4" rounds. Wash spinach thoroughly and cut into bite-size pieces. Preheat oven to 350F. Saute onion in oil. Add broccoli, green pepper, and carrots, then the basil and bay leaf. Stir well and add tomatoes. Bring to a boil, cover, turn heat to low, and simmer for 15 minutes or until vegetables are just tender. Stir in spinach. Add salt. Put vegetables into a 9" x 13" baking dish. Spread potatoes over top and shake paprika over all. Bake for 10 or 15 minutes, until the potatoes are piping hot. Serves 4 to 6. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Good Shepherd's Pie #2 Recipe By :The New Laurel's Kitchen, page 268, adpted by Ellen Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Pies, Crusts & Pastry Potatoes Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***TOPPING*** 2 cups leftover lowfat mashed potatoes 1/4 teaspoon paprika 1/4 teaspoon cayenne ***FILLING*** 4 cloves garlic -- minced 1 onion -- chopped big 3 tablespoons red wine 1/2 pound broccoli flowerets 1/2 pound cauliflower flowerets 1/2 roasted green bell pepper -- diced 1/2 roasted red bell pepper 2 medium carrots -- diced 1/2 teaspoon dried basil 1/2 teaspoon dried oregano 1 can plum tomatoes 4 dried shiitake mushrooms -- reconstituted in 1 cup boiling water -- reserve liquid salt and pepper -- to taste 2 tablespoons Wondra or all-purpose flour -- as needed Here's a happy home for leftovers. The vegetables will vary according to the season. A small amount of leftover lentil, pea, or bean soup may be stirred in with the vegetables to good advantage too; Preheat oven to 325 - 350F. Slice the reconstituted mushrooms, discard the stems. Saute onion and garlic in wine. Add broccoli, cauliflower, and carrots, then the basil and oregano, salt and pepper. Use the mushroom soaking liquid as needed to keep the vegetables from drying out. Stir well and add tomatoes with the juice and roasted peppers. Bring to a boil, cover, turn heat to low, and simmer for 15 minutes or until vegetables are just tender. Add additional liquid, if needed, to make a gravy. Slowly whisk in flour, bring to a boil, then simmer until the sauce is thickened, about 2-4 minutes. Put vegetables and gravy into a 9" x 13" baking dish. Spread potatoes over top and shake paprika and cayenne over all. Bake for 20 minutes, until the potatoes are piping hot. Serves 4 to 6. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Here is the Shepherd's pie recipe from The New Laurel's Kitchen, which Janine reminded me we had for dinner. As Laurel says in the recipe, any vegetable can be used, based on what you have available. I made a few changes to the recipe, and have included the version I made following the recipe as it appears in the book. This was very good, and I made it a little juicier and thickened the broth with Wondra flour. The sauce made a great gravy for the potato topping. This made a lot for 2 people, and with the mashed potatoes, I doubt it would freeze well. So we had it 3 days in a row. DH didn't mind, but I was getting a little tired of it. If I'd had any tortillas on hand, I would have made burritos out of it the third serving for variety. * Exported from MasterCook * Graham's Granola Recipe By :Graham Kerr (David Barton) Serving Size : 12 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup raw sunflower seeds 1/4 cup sliced almonds 1 cup grape-Nuts(r) 2 cups oat flakes 1 cup bran flakes 1 cup apple chips -- broken up -- baked-not fried 1/4 cup raisins 1/4 cup crystallized mango -- or papaya 1/4 cup dried cranberries Roast the sunflower seeds and almonds together for 15 minutes at 350F. Combine with the remaining ingredients and store in an airtight container. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Green And Bean Soup Recipe By :Weight Watchers Quick Meals in 30 Minutes or Less, p.261 Serving Size : 4 Preparation Time :0:30 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 2 cups chopped onions 2 garlic cloves -- pressed 4 cups escarole -- packed leaves OR packed kale or spinach leaves rinsed well, dried and shredded 2 cups vegetable broth 6 ounces cooked red kidney beans -- drained OR drained cooked white kidney beans 1 cup chopped carrots 1/2 cup chopped celery 1/2 teaspoon dried oregano -- leaves 1 pinch salt 1 pinch freshly ground black pepper 1 pinch red pepper flakes -- dried 2 tablespoons grated Parmesan cheese 1. In medium nonstick saucepan, heat oil; add onions and garlic. Cook over medium heat, stirring frequently, 3-4 minutes, until onions are golden brown. 2. Add escarole [or kale or spinach], broth, beans, carrot, celery, oregano, salt, black pepper and red pepper flakes to onion mixture; bring liquid to a boil. Reduce heat to low; simmer 10 minutes until carrot and celery are tender. 3. With slotted spoon, transfer 2 cups solids to food processor or blender; puree until smooth. Return puree to saucepan; stir to combine. Stir in Parmesan cheese. Makes 4 servings. Each serving (1 cup) provides 1/2 fat, 3 3/4 vegetable, 3/4 protein, 25 optional calories (WW) Serving Ideas : Serve with brown bread and a cucumber salad WW analysis per serving: 155 Calories 4 g total fat 1 g saturated fat 2 mg cholesterol 627 mg sodium 24 g total carbohydrate 5 g dietary fiber 7 g protein 116 mg calcium Formatted in MasterCook 4 by Ellen Pickett 2000-11-28. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Green Peppercorn Chicken With Apple Recipe By :Marton 1999 Great Chicken (ADA) Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup white wine 1/2 cup low-sodium chicken broth 3 tablespoons frozen apple juice concentrate 2 teaspoons green peppercorns 1 teaspoon poultry seasoning 1/2 teaspoon granulated garlic 1/2 teaspoon salt 1/4 teaspoon nutmeg 4 4 ounce skinless boneless chicken breast halves 1 tart red apple 1 tablespoon cornstarch 1/4 cup water 1/4 cup red wine Combine first 8 ingredients in large skillet. Bring to boil. Add chicken breasts. Return to boil, reduce to simmer, and cook 10 minutes. Meanwhile, core apple but do not peel. Slice into 1/4-inch rings. Add to chicken to mixture and simmer 10 minutes. Remove chicken and keep warm. Mix cornstarch with water and wine. Stir into liquids and apple. Cook until clear and thickened. Pour over chicken breasts and serve. ADA Estimate: 1 fruit, 4 very lean meat. 228 cals, 3g fat, 14g carb, 1g fiber (5g sugars), 27g protein. From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Green Rice Recipe By :Weight Watchers Quick Meals in 30 Minutes or Less, p.128 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces rice -- converted 1 teaspoon vegetable oil 1/4 cup celery -- minced 1 garlic clove -- minced 2 cups frozen chopped spinach -- thawed, well-drained 2 tablespoons minced fresh flat-leaf parsley 1/4 teaspoon dried thyme -- leaves 1. In medium saucepan, bring 1 3/4 cups water to a boil; add rice. Reduce heat to low; cook, covered, 15 minutes, just until all water is absorbed. Remove from heat. 2. Meanwhile, in medium skillet, heat oil; add celery and garlic. Cook over medium heat, stirring frequently, 1 minute, until just softened. Add spinach, parsley and thyme; cook, stirring constantly, 2 minutes, until heated through. 3. Add spinach mixture to cooked rice; stir to combine. Each serving provides 1/4 fat, 1 1/4 vegetables, 1 1/2 breads (WW). Serving Ideas : Serve with Citrus red snapper, braised lettuce & peas WW analysis per serving: 197 Calories 2 g total fat 89 mg sodium 40 g total carbohydrate 3 g dietary fiber 6 g protein 153 mg sodium Formatted in MasterCook 4 by Ellen Pickett 2000-11-28. - - - - - - - - - - - - - - - - - - - NOTES : This recipe goes with the Braised Lettuce and Peas recipe I just sent. * Exported from MasterCook * Helen And Dennis 2001 Soup Recipe By :Helen & Dennis Deacey (Created January 6th, 2001) Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups great northern beans, canned -- drained and rinsed 2 cups canned diced tomatoes -- undrained 1 cup frozen red bell peppers, chopped 1 cup chopped carrots 1 cup chopped onions 1 cup chopped celery 1/2 cup barley, cooked 1/4 teaspoon Italian seasoning 1/4 teaspoon garlic powder 4 cups fat-free chicken broth -- or vegetable broth 4 cups water 1/8 teaspoon liquid smoke flavoring 2 cups cooked pasta -- (wagon wheels) 1/2 pound turkey kielbasa In a large saucepan combine first 12 ingredients, mix well, cover and bring to a boil over low heat, lower heat and cook until vegetables are tender. Cut the Kielbasa in 1/4" slices and quarter the slices, add this to the soup along with the cooked pasta, and cook approximately 5-10 minutes, stir once or twice. Serves 8 (1-1/2 cups) Yield: "12 cups" - - - - - - - - - - - - - - - - - - - NOTES : Using MC Nutritional Values, WW points for 1-1/2 cups is 3 points. By taking all our favourite ingredients and spices, Dennis & I have come up with this keeper soup, we hope you will like it. Helen D. This is a main meal, add a toss salad,and 1/2 slice Italian Bread toasted. * Exported from MasterCook * Helen's Raisin Bran Muffins Recipe By :Helen Deacey Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups all-bran(r) Cereal 1 1/2 cups buttermilk 1/4 cup egg beaters(r) 99% egg substitute 3 tablespoons Canola oil 1 teaspoon maple extract -- or vanilla 1 cup whole wheat flour 2 tablespoons Splenda 1/2 teaspoon ground cinnamon 2 teaspoons baking powder 1/2 teaspoon baking soda 1/4 cup raisins 1/8 cup chopped walnuts 1/4 cup frozen blueberries -- not thawed PAM Preheat oven 400F. In a large bowl pour the buttermilk add the All-Bran, let it sit about 5 or 6 minutes until the All-Bran becomes soft, beat in the Egg Beater, oil and the maple or vanilla extract. In large bowl, combine flour, Splenda, baking powder, baking soda and raisins and walnuts, add cereal mixture and stir until combined, add the frozen blueberries, gently stir into the mixture. Using PAM, spray the muffin tins, spoon mixture into muffin tin. Bake in preheated 400°F oven for about 15 to 20 minutes or until cake tester comes out clean. Makes 12 Muffins. S(MC formatted in 2001 by): "hdeacey@mail.com" - - - - - - - - - - - - - - - - - - - NOTES : These are great muffins even if I have to pat myself on the back! This is a recipe of several bran muffins recipes, plus I added the frozen blueberries. These are excellent. WW Points = 2 points. Diabetic Exchanges: 1 Muffins is 1 Starch choice, 1 Fat choice. * Exported from MasterCook * Herb-crumb Crusted Chicken Recipe By :Don Mauer Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Marinade Ingredients 1 cup lowfat sour cream 3 tablespoons lemon juice 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 1/4 teaspoon hot sauce 1 garlic clove -- minced 6 skinless chicken breast halves -- (6-ounce) Crumb Coating Ingredients 2 teaspoons dry mustard 1 1/2 teaspoons salt 1 1/2 teaspoons dried thyme 1 teaspoon paprika 1/2 teaspoon freshly ground black pepper 1 melba toast -- (5-oz package) --- Cooking spray Preheat oven to 375 degrees. Combine first 6 ingredients in a large zip-top plastic bag. Add the chicken; seal and marinate in refrigerator for 2 hours, turning bag occasionally. Combine mustard and the next 5 ingredients (mustard through toast) in a blender or food processor; process until finely ground. Place 1/2 of crumb mixture in a shallow dish; reserve remaining crumb mixture for another use. Remove chicken from bag; dredge in crumb mixture. Place the chicken, breast sides up, on a jelly-roll pan coated with cooking spray. Bake at 375 degrees for 40 minutes or until done. Source: "Cooking Light Jan/Feb 2001 p. 91" Yield: "6 breast halves" From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : Per Cooking Light: CALORIES 192 (29% from fat); FAT 6.2g (sat 3.2g, mono 1.7g, poly 0.4g); PROTEIN 20.2g; CARB 10.9g; FIBER 0.8g; CHOL 59mg; IRON 1.1mg; SODIUM 603mg;CALC 64mg Points per serving=4 (MC info is incorrect because you only use half of crumb mixture in recipe.) Enough crumb mixture will be left over to make the recipe another time, or you can use it in place of dry breadcrumbs in your meatloaf recipe. To save it, freeze in a zip-top plastic bag. The sour cream marinade keeps the chicken moist and the breadcrumb coating in place. I made it last night, and it was truly yummy. --Elizabeth A WW buddy of mine tried this recipe recently and was very pleased with it. It another winner from the Jan/Feb 2001 Cooking Light magazine -- a particularly great issue! * Exported from MasterCook * Herb-grilled Salmon With Papaya-chile Salsa Recipe By :Robin Vitteta-Miller (on Cooking Live) Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Salsa Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- For Salmon: 2 tablespoons Dijon mustard 2 tablespoons fresh lemon juice 1 tablespoon chopped fresh thyme 1 tablespoon chopped fresh rosemary 1/2 teaspoon ground black pepper 4 salmon steaks -- (4-ounce) about -- 1-inch thick --- For Salsa: 2 serrano chile peppers 1 1/2 cups diced fresh papaya 2 tablespoons minced red onion To prepare the salmon, in a small bowl, combine mustard, lemon juice, thyme, rosemary, and pepper. Brush mixture all over both sides of salmon steaks and transfer salmon to a large, shallow baking dish. Cover with plastic wrap and refrigerate 30 minutes, or up to 4 hours. Preheat grill or broiler. Place salmon steaks on grill or under broiler and cook 4 minutes per side, or until fork-tender and cooked through. When ready to serve, spoon salsa over salmon steaks. For Salsa: To make the salsa, place chile peppers on hot grill or under broiler and cook 4 minutes, turning frequently, until charred on all sides. Wrap peppers in plastic wrap and let stand 5 minutes. Remove skin from peppers, halve, seed, and cut into small dice-sized pieces. Transfer to a small bowl and add papaya and red onion. Set aside. Yield: Yield: 4 servings Prep Time: 1 hours 0 minutes Cooking Time: 10 minutes Difficulty: Easy From Ellen C - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Herbed Whole-oat Salad Recipe By :Gourmet Magazine Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup whole oats 1/2 cup minced onion 1 large shallot -- minced, if desired 1 1/8 teaspoons ground allspice 1 teaspoon salt 2 tablespoons fresh lemon juice -- or to taste 2 tablespoons olive oil (preferably extra-virgin) -- or to taste 1/2 cup fresh mint leaves -- finely chopped 1 cucumber -- peeled if desired, seeded and chopped 1 cup vine-ripened cherry tomatoes -- quartered In a large saucepan of salted boiling water cook oats 25 minutes. Drain oats in a colander and rinse under cold water. Set colander over a kettle of boiling water (oats should not touch water) and steam oats, covered with a kitchen towel and lid, until fluffy and fry, 5 to 10 minutes (check water level in kettle occasionally, adding water if necessary). While oats are cooking, in large bowl stir together onion, shallot, allspice, and salt. Stir in hot oats and cool. Stir in lemon juice, oil, parsley, mint, and salt and pepper to taste. Add cucumber and tomatoes and toss salad gently. Bring salad to room temperature before serving. Yield: 4 to 6 servings Prep Time: 10 minutes Cooking Time: 50 minutes From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : You could certainly use any grain of your choice in this. I bet barley or wheat berries would be good. But I've never had whole oats, so I think I'll try it as written. BTW, the reason for the partial boiling, and then steaming is to dry the grain out some. Otherwise it'd be pretty gluey. * Exported from MasterCook * Homemade Baby Food Ideas Recipe By :"Sue Sherbondy" Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** I have 4 grown children. My all time favorites were fresh spinach with a little milk processed in blender and then frozen in ice cube trays. I would make homemade chicken noodle soup, beef roasts, and various others the same way. You could basically do whatever you are eating if you don't put a lot of salt and spices in it. Spaghetti was always pretty manageable the way it was. I used the electric dishes to melt the cubes and serve their meals. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honey-citrus Chicken With Brown Rice And Veggie Salad Recipe By :Weight Watchers Magazine (March/April 1998) Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Honey-Citrus Chicken with Rice 4 ounces boneless skinless chicken breast half 2 tablespoons lemon juice 1 tablespoon honey 1/8 teaspoon salt 1/8 teaspoon pepper 1 cup cooked brown rice Veggie Salad 1/3 cup spinach 1/3 cup alfalfa sprouts 1/3 cup asparagus -- pieces, steamed 1 tablespoon fat-free balsamic vinaigrette Place chicken breast half in a baking dish, drizzle with lemon juice and honey. Sprinkle with salt and pepper. Broil 5 minutes on each side or until done. Serve with 1 cup cooked brown rice. Combine spinach, alfalfa sprouts and steamed asparagus, toss well, drizzle with 1 tablespoon fat-free balsamic vinaigrette. Serves 1 S(MC formatted in 2001 by): "hdeacey@hotmail.com" - - - - - - - - - - - - - - - - - - - NOTES : Whole Meal is 8 WW Points using the MC Nutritional Calculation * Exported from MasterCook * Hot And Sour Soup #7 Recipe By :Adapted from Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 oz dried mushrooms -- shiitake 1 1/2 cups boiling water 3 cans vegetable broth 5 ozs firm tofu -- cut into 1/2" cubes 2 tbsps cornstarch 3 tbsps white wine vinegar 3 tbsps low-sodium soy sauce 2 tsps lemon juice 1/4 tsp crushed red pepper 1/4 tsp black pepper 1/4 cups chopped green onions 1 tsp dark sesame oil Combine the mushrooms and boiling water in a bowl; cover and let stand 15 minutes. Drain in a colander over a bowl, reserving 1 cup liquid. Discard stems; rinse and cut caps into thin strips. Combine 1/2 cup reserved mushroom liquid and broth in a large saucepan; bring to a boil. Add the mushrooms and tofu; reduce heat, and simmer 3 minutes. Combine 1/2 cup reserved mushroom liquid, cornstarch, vinegar, soy sauce, lemon juice, and peppers in a small bowl. Add cornstarch mixture to saucepan; bring to a boil. Cook 1 minute, stirring constantly. Remove from heat; stir in onions and oil. Serving Size: 1 1/4 cups Source: Adapted from Cooking Light Lowfat Cooking Newsletter Per serving: 141 Calories (kcal); 6g Total Fat; (29% calories from fat); 17g Protein; 16g Carbohydrate; 9mg Cholesterol; 501mg Sodium From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 3 WW points Thanks to Helen and all who replied to my request for Hot & Sour Soups. I had this one from the Low Fat Cooking Newsletter at About.com (which was adapted from Cooking Light) and had bought the ingredients, so this is the one I tried. It doesn't have as much "good stuff" in it as one you would get at a Chinese restaurant, but it turned out quite tasty, and was very easy. MC's nutritional analysis differs greatly from the posted information, and when you count the ingredients separately, I am guessing this is really a 1 or 2 point soup - the only thing you'd count would be the tofu. * Exported from MasterCook * How To Chop An Onion Or Shallot Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** NONE ***** A sharp knife makes cutting an onion (or shallot) much safer and also releases less of the substance that makes your eyes water. If you are storing raw chopped onions in the refrigerator, cover the container with aluminum foil so the odor doesn't affect other foods. STEP 1 - With a paring knife, cut off the top end from the onion. Slit the papery outer skin lengthwise and peel off and discard it. STEP 2 - With a chef's knife, cut the onion in half lengthwise. STEP 3 - Place each half cut-side down. With one hand held flat on top of an onion half, make three or four horizontal cuts toward the root end (but don't cut all the way through). The size of the slices will determine the size of the final dice. STEP 4 - Make several vertical cuts down through the top of the onion. STEP 5 - Finally, slice across the onion, guiding the knife with your curved fingers, to make uniform dice. STEP 6 - To chop the onion into smaller pieces, hold the tip of the knife down with one hand and lift the knife up and down with the other, moving it through the onions and occasionally gathering them back together, until they are chopped as finely as you desire. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * How To Coarsely Chop Vegetables Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** NONE ***** When a recipe calls for vegetables to be coarsely chopped, it's a signal that great precision isn't required, as in a sauce or stock that will later be strained. STEP 1 - Quarter or halve vegetables and cut them into 2- to 3-inch pieces. STEP 2 - Keeping your guiding hand at the knife tip, lift and lower the knife heel until vegetables are in 1/2- to 3/4-inch pieces. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * How To Cook In Parchment Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** NONE ***** A tightly sealed packet of parchment paper, or papillote, is a flavorful and low-fat way to cook chicken, fish, vegetables or even fruit. Placed in a very hot oven, the enclosed food steams quickly in its own juices. Aluminum foil, dull side out, can be substituted for the parchment, but lightly burnished parchment packets make a much more beautiful presentation. STEP 1 - Fold a piece of parchment paper in half and cut out a heart shape, large enough to hold the food and leave an uncovered 1 1/2-inch border along the edge. STEP 2 - Unfold the heart and place the food on one half. If suitable, a bed of vegetables, a topping of fresh herbs or whole spices, or a sprinkling of fortified wine are nice additions. STEP 3 - Fold the other half of the parchment heart over the food. Starting at the top of the heart, fold over a small section of the edge, then fold over again. Work your way to the bottom by continuing to make short overlapping folds. STEP 4 - Place the packets in a baking dish or on a baking sheet and bake according to recipe instructions. Let the packets stand for 2 or 3 minutes before serving. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * How To Cook Pasta Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** NONE ***** While cooking dried or fresh pasta may seem about as basic as boiling water, there are a few rules to ensure the best texture and flavor. STEP 1 - Fill a large pot with water use 4 quarts water for 1 pound pasta, adding 1 quart water for each additional 1/2 pound. Don't cook more than 2 pounds of pasta at a time. Bring the water to a rolling boil and add 1 1/2 Tbsp. salt per pound of pasta. STEP 2 - When the water has returned to a boil, stir in the pasta; long dried pasta, such as fettuccine or lasagna noodles, may have to be added slowly, bending them into the pot as the ends soften. Stir the pasta from time to time to keep it from sticking together. Cook filled pastas at a gentle simmer to keep them from splitting open. STEP 3 - Cook the pasta, checking it often toward the end of the cooking time, just until it is still slightly firm in the center. Fresh pasta will take only a few minutes, but dried pasta may take up to 12 minutes. Set a colander in the sink and pour in the pasta or transfer it from the pot with tongs. STEP 4 - Transfer the drained pasta to a warmed bowl and immediately toss it with olive oil, butter or sauce. Pasta should be rinsed only if it will be served cold or used for a baked pasta dish. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * How To Cut A Cake Into Layers Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** NONE ***** Instead of baking separate layers for a cake, you can bake a taller cake and cut it horizontally into two or more very even layers. STEP 1 - With a long serrated knife, cut a vertical notch on the side of the cake; this will make it easy to line up the layers perfectly when you reassemble them. STEP 2 - Hold one hand on top of the cake and bend so you can view the cake at eye level. With the serrated knife held perfectly horizontal to the work surface and slowly rotating the cake, cut 1/2 inch into the cake all the way around. STEP 3 - Continue rotating the cake, using a gentle sawing motion and gradually cutting deeper and deeper into the layer, until you are all the way through. If the cake is fragile, use the bottom of a tart pan to move the layers. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * How To Cut Chiffonade Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** NONE ***** "Made of rags" is the translation for "chiffonade," and refers to thinly cut strips, usually of lettuce, spinach, cabbage or basil leaves. STEP 1 - Place about 3 leaves in a stack. STEP 2 - Roll the stack into a tight cylinder. STEP 3 - With a chef's knife, cut the cylinder crosswise into thin slices. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * How To Dice Vegetables Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** NONE ***** The way a vegetable is cut will affect how quickly and evenly the pieces cook, as well as a dish's final taste, texture and appearance. STEP 1 - For medium dice, cut the vegetable crosswise into 1/2-inch slices. Stack the slices and cut them into 1/2-inch strips. STEP 2 - Cut the strips crosswise into 1/2-inch cubes. STEP 3 - For small dice, make 1/4-inch cuts; for large dice, make 3/4-inch cuts. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * How To Finely Chop Herbs Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** NONE ***** Fresh herbs give recipes a last-minute flavor lift. Chop them as close to serving time as possible to keep them at their peak. STEP 1 - Using your guiding hand to gather the leaves into a bunch, cut them into large pieces. STEP 2 - Keeping your guiding hand at the knife tip, rock the knife from tip to heel until the leaves are in uniform pieces, about 1/8 inch. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * How To Fold Ingredients Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** NONE ***** "Folding" is used to incorporate liquid or dry ingredients into an airy mass, such as beaten egg whites or whipped cream, while deflating it as little as possible. It's a technique commonly used in making cake batters, souffles and mousses. STEP 1 - Choose a large bowl so you have plenty of room to work. In general, dry ingredients should be sprinkled over the aerated ingredients and then folded in, whereas the aerated ingredients will be folded into wet ingredients already in the bowl. With a large rubber spatula held perpendicular to the work surface, cut straight down to the bottom of the bowl. STEP 2 - Rotate your wrist and bring the spatula back up along the side of the bowl. Continue this motion with one hand, gradually turning the bowl with the other, until the ingredients are completely blended. STEP 3 - Some batters are too heavy to fold aerated ingredients into without deflating them. The best method is to lighten the batter first by folding in about a third of the aerated mixture, then folding the new mixture back into the airy mass. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Instant Pancake Mix Recipe By :Alton Brown, Good Eats Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Eat-LF Mailing List Homemade Mixes Pancakes, Waffles, Crepes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups all-purpose flour 1 1/2 teaspoons baking soda -- (check expiration date first) 3 teaspoons baking powder 1 tablespoon kosher salt 2 tablespoons sugar Combine all of the ingredients in a lidded container. Shake to mix. Use the mix within 3 months. Yield: 3 batches of pancakes From Ellen C - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Instant Pancakes Recipe By :Alton Brown, Good Eats Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Eat-LF Mailing List Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups all-purpose flour 2 eggs -- separated 2 cups buttermilk 4 tablespoons melted butter 2 cups Instant Pancake Mix -- see recipe 1 stick butter -- for greasing the pan 2 cups fresh fruit such as blueberries -- if desired To make pancakes: Heat an electric griddle or frying pan to 350 degrees F. Heat oven to 200 degrees F. Whisk together the egg whites and the buttermilk in a small bowl. In another bowl, whisk the egg yolks with the melted butter. Combine the buttermilk mixture with the egg yolk mixture in a large mixing bowl and whisk together until thoroughly combined. Pour the liquid ingredients on top of the pancake mix. Using a whisk, mix the batter just enough to bring it together. Don't try to work all the lumps out. Check to see that the griddle is hot by placing a few drops of water onto to the griddle. The griddle is ready if the water dances across the surface. Lightly butter the griddle. Wipe off thoroughly with a paper towel. (No butter should be visible.) Gently ladle the pancake batter onto the griddle and sprinkle on fruit if desired. When bubbles begin to set around the edges of the pancake and the griddle-side of the cake is golden, gently flip the pancakes. Continue to cook 2 to 3 minutes or until the pancake is set. Serve immediately or remove to a towel-lined baking sheet and cover with a towel. Hold in a warm place for 20 to 30 minutes. Yield: 12 pancakes From Ellen C - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Italian Chicken Lentil Soup Recipe By :Betty Crocker - Comfort Casseroles - January 2001 Serving Size : 6 Preparation Time :0:15 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound boned and skinned chicken thighs 1 medium onion -- chopped (1/2 cup) 1 medium zucchini -- chopped (2 cups) 4 medium carrots -- sliced (2 cups) 1 cup dried lentils -- (8 oz.) 4 1/2 cups chicken broth 1/2 teaspoon salt 1/4 teaspoon pepper 1 cup sliced mushrooms -- (3 oz.) 28 ounces canned diced tomatoes -- undrained 1/4 cup chopped fresh basil -- or 1 tablespoon dried basil shredded Parmesan cheese -- if desired Remove fat from chicken. Mix remaining ingredients except mushrooms, tomatoes, basil and cheese in 3 1/2 to 6 qt. slow cooker. Add chicken. Cover and cook on low heat setting 5 to 6 hours or until lentils are tender and chicken is no longer pink when centers of thickest pieces are cut. Remove chicken from slow cooker. Use 2 forks to pull chicken into shreds. Return chicken to slow cooker. Stir in mushrooms and tomatoes. Cover and cook on low heat setting about 15 minutes or until heated through. Sprinkle with basil. Serve with cheese. Description: "Crock pot" From Aimcaitmel@aol.com - - - - - - - - - - - - - - - - - - - Notes from : NOTES : 1 serving calories 260 (calories from Fat 551; Fat 6g (saturated 191; Cholesterol 45mg; sodium 1230mg, Carbohydrate 329 (Dietary) Fiber 119/; Protein 319 % Daily Value: Vitamin A 74%; Vitamin C 26%; Calcium 10%; Iron 30% Diet Exchanges: 1 starch, 3 Very Lean Meat, 3 Vegetable Using the above Nutritional Information the WW points using the WW 123 Success program prior to 2001 = 4 Points Betty's Tips: Did you know? Lentils can be stores in a cool, dry place for up to 2 years. Lentils do not require soaking and compared to other legumes, they cook in a relatively short time. * Exported from MasterCook * Italian Sausage Soup With Ditalini Recipe By :Hanneman 2000-01-09 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon olive oil 6 ounces Sweet italian turkey sausage (1.5 links) -- casings removed 1/2 teaspoon fennel seed -- or to taste 1/2 large onion -- 1/2-inch dice 2 small carrots -- 1/2-inch dice 1 pinch salt 1 pinch sugar 1 cup cut leafy rib celery -- 1/2-inch dice 26 grams chicken gravy mix (almost 1 ounce packet) 2 tablespoons dried Italian seasoning -- herb blend 1 tablespoon dried parsley pepper -- to taste roasted garlic -- to taste 15 ounces canned cut tomatoes (peeled) -- with juice 3 cups water 1 pinch red pepper flakes 1 tablespoon grated Romano cheese 1/4 cup ditalini or short macaroni Heat a heavy bottom soup pan over medium flame. Add the oil. Add sausage, onion and fennel seeds. Saute, crumbling the sausage as it cooked. When the sausage is lightly browned and the onions are soft, remove from the pan to a chopping board. Add the carrots to the pan and season with a pinch of salt and sugar. While the carrots cook, use a chef's knife to further crumble the cooked sausage. Return it to the pan. Add the celery and cook for about 4 minutes or until the carrots are beginning to soften. Add the contents of the gravy mix to the vegetables and stir until the powder is moist. Add the herbs; season with pepper and roasted garlic. Stir to combine. Add the tomatoes and water; stir and cook for about 4 minutes until the mix is thoroughly in solution. Add the red pepper flakes and cheese. Reduce heat to lowest setting. Cover. Cook for 20 to 30 minutes. Remove cover. Increase heat to a medium-low setting. Add the pasta. Cook, stirring occasionally, until the pasta is done. Serve immediately or keep warm for serving within the hour. Source: "Recipe inspired by "Sicilian Soup with Sausage," see Famularo's Italian Soup Cookbook" Yield: "8 cups" Start to Finish Time: "2:00" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Italian sausage soup is a classic tomato and vegetable soup with sweet fennel and basil sausage and a little pasta. The broth is important. When we don't have time to make a hearty stock, I use the lowest-sodium chicken gravy mix that I can find. It adds depth and an alluring "buttery" aroma that made us impatient. We used Hunt's ready-cut tomatoes: they were sweet and strong the first day but calm and satisfying the second day. If you prefer more balance on day one, you could take more time during the simmer, with the lid ajar. Try it and resist the urge to add more pasta. this was delightful! last nights dinner, todays lunch. it's all gone. caution: salt is high! * Exported from MasterCook * Leek, Shallot And Garlic Soup Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tsp Olive Oil 2 Lg Leeks -- White Only Rinse, Slice In Very Thin Rings 4 Lg Shallots -- Minced 4 Cloves Garlic -- Minced 1 cups Dry White Wine 5 cups Nonfat Chicken Broth -- Or Lowfat Beef Broth 1 Bay Leaf 1 Tsp Dried Basil Fresh Ground Pepper 1 Dash Salt -- Optional Heat the oil in a stockpot over medium-high heat. Add the leeks, shallots, and garlic and saute for 5 minutes. Add the wine, broth, bay leaf, and basil and bring to a boil. Lower the heat and simmer for 20 minutes. Remove the bay leaf, season with pepper and salt, and serve. Exchanges Per Serving: Fat Exchange -- 1/2 Starch Exchange -- 1/2 Calories -- 78.5 Calories from Fat -- 27.2 Total Fat -- 1.6g Saturated Fat -- 0.2g Sodium -- 250mg Carbohydrate -- 7.2g Dietary Fiber -- 0.5g Sugars -- 2g Protein -- 2.5g From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lemon-vanilla Angel Food Cake Recipe By :Elizabeth Alston Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups egg whites Butter to grease pan -- (if using a pan without a removable bottom) 1 cup all-purpose flour -- or 1 1/4 cups cake flour 1 cup granulated sugar -- or 2 cups confectioners' sugar 1 1/2 teaspoons cream of tartar 3 tablespoons freshly squeezed lemon juice 1 teaspoon vanilla extract Confectioners' sugar -- (optional) 10 by 4-inch tube pan or 9 to 10-inch round cake pan with sides at least 3 inches high (A removable bottom is helpful) For the cake, check that one rack is in the middle of the oven and heat the oven to 325 degrees. Pour the egg whites into the bowl in which you will be making the batter. If the pan has a removable bottom, do nothing to it. If it does not, lightly butter the bottom. Line the bottom with waxed paper or parchment paper cut to fit, and lightly butter the paper. Thoroughly mix the flour and 1/4 cup of the granulated sugar or 1/2 cup of the confectioners' sugar in a small bowl. Have all the ingredients and tools at hand. Beat the egg whites with an electric mixer on medium speed for about 2 minutes, until frothy and well broken up. Add the cream of tartar and increase the speed to medium-high. Beat until the whites lose their yellow cast, greatly increase in volume, and start to turn white. With the mixer running, slowly sprinkle the remaining 3/4 cup sugar over the whites. Beat until the whites become very thick, very glossy, and white, and the beaters leave a deep trail. Depending on the mixer, this need take only about 3 minutes total. Beat in the lemon juice and vanilla, just enough to mix. Reduce the speed to the lowest possible. Quickly sprinkle the flour sugar-mixture over the whites. As soon as it is all added, but not completely mixed in, stop the machine and remove the bowl. With a rubber spatula or a large metal spoon, complete mixing in the flour by folding or gently stirring. Stop just as soon as the flour seems blended in. With a rubber spatula, scrape the batter (9 cups) into the pan and spread evenly. Inscribe a circle deep in the batter to release any large air bubbles. Bake until no moist patches remain in the surface cracks, the cake springs back when touched, and a cake tester inserted in the center comes out clean, about 50 minutes for a 10 by 3-inch pan, 1 hour for a tube pan. Turn the pan upside down on a wire rack. Let cool completely. Loosen the edges (and tube) with a knife. Turn out the cake, loosen and remove the pan bottom, or peel off the paper. Store airtight 1 day at room temperature before serving or freezing. When serving, top cake with sauce and confectioners'sugar, if you wish. Yield: 12 servings Prep Time: 15 minutes Cooking Time: 9 hours 15 minutes From "Ellen C." - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with RASPBERRY-BLUEBERRY SAUCE (see recipe) * Exported from MasterCook * Lentil Nut Loaf Recipe By :Laurel Robertson, Carol Flinders, and Brian Ruppenthal Serving Size : 8 Preparation Time :0:00 Categories : Burgers & Loaves Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 onion -- chopped fine 1 tablespoon oil 2 cups cooked drained lentils 1/2 cup whole wheat bread crumbs 1/2 cup chopped toasted walnuts or toasted sunflower seeds 1/2 teaspoon sage or thyme 2 tablespoons whole wheat flour 2 eggs -- beaten 1/2 cup broth or water 2 teaspoons vinegar 2 teaspoons shoyu 1 tablespoon toasted sesame seeds Preheat oven to 350F. Saute onion in oil until translucent and slightly browned. Mix ingredients except sesame seeds and place in greased loaf pan. Sprinkle top with the seeds. Bake for 30 minutes covered, then for 10 minutes uncovered. If you are in a hurry, you can shape patties and cook them on the griddle, with bread crumbs and/or more sesame seeds on top and bottom. Makes one loaf, or 8 patties. Source: "Laurel's Kitchen Recipes, Ten Speed Press, Berkeley, California, 1993 edition [pg.306]" S(Internet Address:): "use net (dejavu.com)" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : A flavorful and nourishing [if somewhat rich] loaf. This recipe is a favorite from our first edition, much simplified and improved. Quick to prepare using leftover lentils, and very well received at lunchtime with mustard or ketchup or at supper with sauce or gravy. * Exported from MasterCook * Lentil, Olive And Orange Salad Recipe By :Weight Watchers Great Cooking Every Day 2001 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon fresh lemon juice 1 tablespoon extra virgin olive oil 2 cloves garlic -- minced 1/2 teaspoon ground cumin 1/4 teaspoon salt 1 pinch ground cloves 2 cups cooked lentils 2 navel oranges -- peeled and sectioned 1 small red onion -- chopped 1/4 cup sliced pimiento stuff green olives 2 tablespoons chopped fresh parsley lettuce or spinach leaves (optional) -- for serving Mix the lemon juice, oil, garlic, cumin, salt and cloves in a bowl. Gently stir in the lentils, orange sections, onion, olives and parsley. Serve the lentils salad over greens (if using). 4 POINTS per serving: 197 cals, 5g fat, 31g carbs, 10g fiber, 10g protein From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : The lentil, popular in stews and soups, takes on a new taste in this refreshing but satisfying salad. Lentils come in several varieties; red, yellow, brown and French green. Whatever the variety, lentils are quick-cooking, around 20 minutes for most types. Prepare the other salad ingredients while the lentils cook. * Exported from MasterCook * Lighter Than Air Chocolate Delight Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 envelopes Unflavored Gelatin 1/2 cup Cold water 1 cup Boiling water 1 1/3 cups Nonfat dry milk powder 1/3 cup Hershey's European Cocoa -- Or -- Hershey's cocoa 1 tablespoon Vanilla extract 1 dash Salt Granulated sugar substitute -- equal to 14 teaspoons sugar 8 large Ice cubes In blender container, sprinkle gelatin over cold water; let stand 4 minutes to soften. Gently stir with rubber spatula, scraping gelatin particles off sides; add boiling water to gelatin mixture. Cover; blend until gelatin dissolves. Add milk powder, cocoa, vanilla and salt; blend on medium speed until well mixed. Add sugar substitute and ice cubes; blend on high speed until ice is crushed and mixture is smooth and fluffy. Immediately pour into 4-cup mold. Cover; refrigerate until firm. Unmold onto serving plate. Makes 8 servings. NOTE: Eight individual dessert dishes may be used in place of 4-cup mold, if desired. Nutritional information per servings: calories - 70, protein - 5 gm., fat - .5 gm., carbohydrates - 9 gm., cholesterol - <5 mg., calcium - 145 mg., sodium - 100 mg. Diabetic Exchanges: Skim Milk - 1/2, Vegetables - 1/2, Exchange Calories - 58. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Loads-of-bluberries Coffee Cake Recipe By :Elizabeth Alston Serving Size : 9 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Coffee Cake: 4 tablespoons unsalted butter -- plus extra butter for greasing baking dish 3 cups blueberries -- (1 dry pint) 2 cups all-purpose flour 2 1/2 teaspoons baking powder 1/2 teaspoon salt 3/4 cup milk 2/3 cup granulated sugar 2 large eggs --- Topping: 2 tablespoons sugar -- mixed with 1/4 teaspoon ground nutmeg 8 or 9-inch square glass baking dish Heat the oven to 350 degrees. Grease the dish. Melt the butter in a medium-size saucepan (or in a bowl in a microwave oven.) Let cool. Wash and drain the blueberries; spread them out on paper towels to dry, removing any bits of leaf or stalk. Put the flour, baking powder, and salt in a large bowl. Stir to mix well. Add the milk, sugar, and eggs to butter. Whisk to blend well. Add to the flour mixture, stirring to blend well. Fold in the blueberries. Spread the batter in the prepared dish. Sprinkle with the sugar-nutmeg topping. Bake until a wooden pick inserted in the center of the cake comes out clean, 50 to 60 minutes. Place the dish on a wire rack to cool at least 30 minutes before serving. Yield: 9 servings Prep Time: 20 minutes Cooking Time: 1 hours 30 minutes Difficulty: Easy From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Here's a coffee cake that I want to make as soon as I get back home. Alston made this on Cooking Live yesterday, and it looked marvelous. Don't skip the topping; the sugar supposedly creates a very nice crunchy top. You may use either fresh or frozen blueberries. --- Don't skip the topping; the sugar supposedly creates a very nice crunchy top. You may use either fresh or frozen blueberries. * Exported from MasterCook * Low-fat Whipped Cream Recipe By :Steven Raichlen's High-Flavor, Low-Fat Vegetarian Cooking Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 oz nonfat cream cheese -- at room temp 1/2 cup nonfat sour cream 1 tsp vanilla 4 tablespoons confectioner's sugar -- to 6 tbsp 1/4 cup silken tofu Combine all ingredients in a food processor and puree until smooth. This will take 2 - 3 minutes. Correct sweetness. Cover and chill. Note: I used extra firm tofu because that is what I had. The author says this makes a great frosting for cakes. Molasses "whipped cream" Reduce the sugar by 1 tbsp and add 1 - 2 tbsp molasses. Lemon "whipped cream" Increase the sugar by 1 tbsp, reduce the sour cream by 1 tbsp and add 1 tbsp lemon juice and tsp grated lemon zest. Formatted by Whome40@aol.com Jan 2001 - - - - - - - - - - - - - - - - - - - NOTES : Steven Raichlen's High-Flavor, Low-Fat Vegetarian Cooking * Exported from MasterCook * Mary Jo's Hamburger And Barley Soup Recipe By :Julie Davis, Eat Better...Spend Less Serving Size : 5 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound ground turkey -- or lean beef 1 tablespoon beef bouillon granules 1 medium onion salt and pepper to taste 1 1/4 quarts water 1 teaspoon dried basil 1/3 cup barley 1 bay leaf 3 carrots -- 1/4-inch round -- slices 10 ounces frozen lima beans Brown ground beef, or turkey, with onion in large soup pot. Drain excess fat. Add remaining ingredients and stir well. Reduce heat and simmer until vegetables and barley are tender, about 45 minutes. Serve with cornbread or your favorite muffin. If you have leftovers heat over medium high heat until soup is very thick, like a casserole mixture. Pour soup into a appropriate size greased casserole dish. Place dollops of biscuit dough on top and bake at 375 degrees until topping is cooked through. Substitute your favorite vegetables, including leftovers, for the carrots and lima beans. Root vegetables and large frozen vegetables should be added at the beginning. Pre-cooked vegetables and small frozen vegetables such as peas and corn should be added during last 15 minutes of cooking, to avoid soggy vegetables. Source: "http://stretcher.com/stories/971106c.htm" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Beef barley is often a popular soup from delicatessens to fine restaurants. Enjoy an entire soup pot of this version for less than the price of one bowl at a restaurant. Here's another. I've a turkey sausage link that was bland (from butterball company) that I could use in this soup. Limas!-) Probably needs more herb. . . _____ * Exported from MasterCook * Mashed Potatoes And Cauliflower Recipe By :WhoMe40@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- potatoes cauliflower with cheese sauce I had some potatoes that were about to go soft so I made mashed potatoes. While the potatoes were boiling I cooked a package of Green Giant Cauliflower with cheese sauce. That stuff is amazingly lowfat. When it was cooked I put it in my food processor along with some of the potato cooking liquid and processed until smooth. Then I added the cauliflower puree to the mashed potatoes. I also had some leftover broccoli with cheese sauce (that was good over a baked sweet potato earlier in the week) so I pureed that too before adding to the mashed potatoes. Yum! If you didn't add the broccoli you could easily "sneak" the extra veggies by kids. Now I have leftover mashed potatoes. Don't you hate it when your leftovers make leftovers??? I'm trying to up my fruit/veggie consumption to 9 servings a day so I thought the recipe below would help me use up my leftovers, and eat more veggies. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Masoor Dhal Khicheri With Vegetables Recipe By :Shehzad Husain, Healthy Indian Cooking (1997) Serving Size : 6 Preparation Time :0:20 Categories : Eat-LF Mailing List Indian Rice Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups basmati rice 1 cup red lentils -- see note 2 tablespoons corn oil 4 curry leaves -- or more 1/4 teaspoon mixed mustard seeds and onion seeds 1 small onion -- sliced 1 teaspoon ginger pulp 1 teaspoon garlic pulp 1/2 teaspoon turmeric 1 medium carrot -- diced 2 ounces shelled peas 2 ounces green beans -- sliced into short lengths salt 1 tablespoon chopped fresh cilantro leaves -- plus cilantro sprigs for garnish Wash the rice and lentils well and leave in a bowl of water to soak. Heat the oil in a medium heavy-bottomed saucepan. Add the curry leaves, mustard and onion seeds, and onion. Fry for about 2 minutes until aromatic and the onion softens. Low the heat and add the ginger, garlic, turmeric, carrot, peas, green beans and salt to taste. Drain water from rice and lentils and add to the spiced onion mixture. Stir for about 2 minutes, then add 4 cups water. Stir gently and add chopped cilantro. When water begins to boil, lower heat, cover the pan, and cook for 15-20 minutes. Lease to stand off the heat, still covered for 5 minutes before serving. Garnish with cilantro sprigs. Description: "Rice and lentils" Start to Finish Time: "1:00" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Khicheri means rice cooked with lentils or other pulses. Shehzad adds vegetables to this version, which makes it a lot more interesting and tasty. Masoor dhal means salmon-colored lentils. This dish is normally served without veggie. Someone said it's easy to digest. * Exported from MasterCook * Meals For One Ideas Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** The first thought, if one is organized enough, is to freeze leftovers in single serving sizes. I do this with soup, chili, and stews. I bought some over-sized Tupperware soup mugs that I keep in the freezer for my solo meals. I even freeze some rice and leftover stirfry, or leftover pasta in these. Makes for a great microwave dinner. :-) Another standby is to prepare rice in my steamer, or reheat leftover rice. Open a can of beans (black, navy, blackeyed peas, etc), add some dehydrated onions and garlic powder and cumin, and heat. Dump this on top of the rice. Then pour on the hot sauce. If I'm really industrious, I might cook some frozen greens which I serve circled around the rice and beans. In lieu of the canned beans, sometimes I open a can of ff vegetarian chile. I either dump that on a microwaved potato, on top of rice, or with a pile of baked corn chips as dippers. The two I particularly like are Amy's lowfat Mexican Pie, and her lowfat dairy free vegetarian potpie. I do like many of the veggie burgers, and will often make myself a "burger" for dinner. I rarely have buns, but I usually have ww English muffins or ww pita bread in the freezer. If I use the pita, I break the pattie into several pieces so it better fills the pita. While now frozen, I like the ChReese WW Macaroni and Cheese; I especially like it with some canned tomatoes, corn, and beans added. Oops, this goes beyond a one serving meal. I make this for myself and eat it two days in a row, or I make it for a quick lunch for the two of us. I often rely on the lowly potato as a base for a meal when left to fend alone. I microwave the potato, and then steam or microwave some veggies. Then I put the veggies on the opened potato, and top with a slice of soy cheese. If it needs more heat to melt, I toss it back in the microwave for a few minutes. I do the same with canned chili, or a mixture of chili and veggies. Canned "creamed" corn, with a generous portion of cayenne, is a nice topping, too. Bacon soy bits are a common garnish. Sometimes I'll top a cooked potato with some prepared salad mix and salsa, and maybe even cold beans and corn. You know, a potato taco salad. :-) I mix a can of vegetarian baked beans with cooked macaroni, or other pasta or rice. If I have veggie hotdogs, I'll slice one of those into the mixture. I usually add some onions and mustard and horseradish. Top it with soy cheese, and microwave to melt. I make mini-pizzas with ww pita bread, prepared spaghetti sauce, Yves nonfat vegetarian pepperoni, and sometimes some parmesan cheese. I add whatever chopped veggies I have on hand: onions, bell peppers, tomatoes, mushrooms, broccoli, pepperoncini, artichoke hearts. This cooks very nicely in a toaster oven. Makes a delicious lunch or dinner. I usually have to eat this with a knife and fork, rather than by hand, because I usually pile it quite high. [Ellen C --- My husband works long hours and I'm busy nights during the week, so we eat a lot of meals for one. They are usually quick and dirty. His favorite is a chili/cheese dip that couldn't breathe on this list without blowing the calories from fat requirements, so I won't share that one. My favorites are: *couscous mix made with no fat )I like the olive oil and garlic best) with frozen mixed veggies thrown in and a little parmesan cheese (the leftovers are great for lunch the next day) *a big salad made up with packaged precooked chicken breast strips and bagged lettuce; *mixed-up black beans, corn, salsa, green peppers or whatever veggies sound good, quick-cooked barley and reduced fat cheese, toss in some cumin and coriander to taste, served with baked tortilla chips *cottage cheese and sliced tomatoes on rice cakes (especially in summer) *cucumber-dill party sandwiches made with fat-free cream cheese (especially in summer) *a thin (THIN!) layer of reduced-fat peanut butter on whole wheat toast topped off with slices of apple Those are the favorites I can think of now. ["Jennifer Roethe Kersten" ] --- My 2 cents: I do frozen meals for lunch sometimes (because sometimes I just get tired of trying to come up with lunch ideas!). I've found that the only ones that I actually like are Lean Cuisine potatoes with broccoli and cheese, and Michelina's Light Mac and Cheese. I don't like any of the frozen meals with meat, because I don't care for the "rubbery" texture. :-) How about a bagel with hummus and cucumbers (or other veggies)? The hummus that they sell in the grocery store isn't too bad. Unfortunately, I can't remember the brand name that I've purchased.... Gardenburgers are one of our standard quick meals in the evening. Another quickie: scramble an egg (mix in some Italian seasoning and parm cheese) and eat it on an English muffin. How about those Lipton packaged rice or noodle mixes? I make them without the fat and add veggies. They take about 10 mins. to cook, but it's minimal effort. I have also been known to resort to a grilled peanut butter and jelly sandwich! haha. [miller@hou.asp.ti.com (Jenni Miller)] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mr. K's Vegetable-bean Soup Recipe By :Successful Living with Diabetes (January/February 2001) Serving Size : 10 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons vegetable oil 1 tablespoon light butter 1 cup chopped celery 1 2/3 cups sliced carrot 1 large onion -- chopped 1/2 head cabbage -- chopped 4 ounces canned mushrooms -- pieces, drained 1 teaspoon minced garlic 2 teaspoons pepper 1/2 cup dried parsley flakes 1 tablespoon dried dill weed 1/2 cup sweet red pepper -- chopped 1 jalapeno pepper -- seeded and chopped 1/4 pound snow pea pods, fresh -- sliced 9 cups low-sodium defatted chicken broth 6 cups great northern beans, canned -- (3 -15 ounce cans) 2 cups canned pinto beans -- (1 15 ounce can) 2 cups canned diced tomatoes -- no salt (1 -15 oz can) Heat oil and butter in a large Dutch oven over medium-high heat. Add celery and next 8 ingredients; saute 7 minutes. Add peppers and peas; saute 4 minutes. Add broth; simmer, uncovered, 20 minutes. Add beans and tomatoes; simmer 10 minutes. Yield 10 (2 cup) servings. S(Shared by): "hdeacey@mail.com" Yield: "20 cups" - - - - - - - - - - - - - - - - - - - NOTES : Magazine Nutritional Values as follows: Per 2 cup serving: Calories 269; Protein 14.5; Fat 6.9g; Carbohydrate 41.0g; Fiber 7.9g; Cholesterol 2mg; Sodium 413mg Diabetic Exchanges: 2 Starches, 2 Vegetables, 1 Lean Meat, 1/2 Fat. 4 points * Exported from MasterCook * Mrs Dash Chicken Cacciatore With Tomato Basil Garlic Recipe By :Mrs Dash Recipes Serving Size : 8 Preparation Time :0:10 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 2 pounds boneless skinless chicken (breasts and thighs) 1 cup sliced onion 1 cup sliced green bell pepper 1/2 cup sliced celery 2 tablespoons Mrs. Dash tomato basil garlic Blend 1 14.5 oz. can tomatoes -- chopped, undrained 1/2 cup red wine 1 pound spaghetti -- cooked and drained Heat oil in large nonstick skillet. Add chicken and cook over medium heat on both sides until lightly browned (about 5 minutes per side). Remove from pan. Add onion, green pepper, celery and Mrs. Dash Tomato Basil Garlic. Cook over medium heat for 3 to 4 minutes or until vegetables are tender; stirring occasionally. Stir in tomatoes and red wine. Return chicken to skillet and cook over medium heat for 6 to 8 minutes or until chicken is no longer pink in center. Serve over cooked spaghetti. Dash Estimates: Per Serving: Calories: 406 (15% cff), Fat: 7 g, Cholesterol: 69 mg, Sodium: 157 mg, Carbohydrates: 48 g, Protein: 33 g, Fiber: 3 g Source: "http://www.mrsdash.com" T(Cooking): "0:10" From PatHanneman - - - - - - - - - - - - - - - - - - -