* Exported from MasterCook * Mushroom Barley Soup #3 Recipe By :Eating Well for Optimum Health, Dr. Andrew Weil, page 209 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup medium pearl barley 6 cups Vegetable Stock -- (see separate recipe) 1 1/4 cups onion -- chopped 2 cloves garlic -- minced 3 tablespoons extra-virgin olive oil 1 pound fresh mushrooms -- sliced (shiitake if possible) 4 tablespoons dry sherry 4 tablespoons low-sodium soy sauce -- or to taste 2 teaspoons dried dill weed 1. Rinse and drain the barley. In a large pot, cook the barley, covered, in 1 1/2 cups of the stock until tender. 2. Saute the onions and garlic in the olive oil until they are translucent. Add the mushrooms and sherry and cook, uncovered, until the mushrooms are soft. 3. Add the mushroom mixture to the barley with the remaining stock and the rest of the ingredients. Bring the soup to a boil, reduce heat, cover, simmer for 20 minutes, and serve. Servings: 4. Calories 590, fat 17 g (26% calories from fat), saturated fat 3 g, protein 18 g, carbohydrate 91 g, cholesterol 4 mg, sodium 700 mg, fiber 12 g Nutritional benefits: Unrefined, whole grain; monounsaturated fat; micronutrients, including immune-enhancing polysaccharides in shiitake mushrooms From Kathleen - - - - - - - - - - - - - - - - - - - NOTES : Our favorite food this winter is soup with mushrooms and barley. Ummmm. I have one in the crockpot right now. I made this one last weekend and we thought it was marvelous. I cooked the onion is red wine, skipping the oil and used a fatfree veggie stock. Oh, and I used half button mushrooms and half shiitake, to save some money. The dill is very important to the flavor though, so don't skip that. * Exported from MasterCook * Mushroom Gravy #3 Recipe By :Edward & Sons Organic Country Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Organic Country Herb Medley cube -- dissolved in 2 cups water 2 1/2 tablespoons butter or margarine 1/4 teaspoon thyme 1/2 pound mushrooms -- sliced -- 1/4 inch thick (approx 2 1/3 cups) 1/4 teaspoon salt 1/8 teaspoon pepper 3 tablespoons whole wheat flour Melt 1 tbsp margarine in a medium skillet. Add mushrooms and cook over medium heat for 3 minutes. Remove mushrooms with a slotted spoon and set aside. Add remaining 1 1/2 tbsp margarine and flour to mushroom liquid in skillet.Whisk until smooth and cook 30 seconds. Add broth slowly while continuing to whisk Cook 1 minutes, then stir in mushrooms, thyme, salt and pepper. Cook about 2 minutes more, stirring occasionally. Pour into a serving dish and serve warm. Great over grains, stuffing, baked tofu... From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mushroom Leek Miso 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 -------- ------------ -------------------------------- 4 tablespoons miso 4 cups water 3 cups sliced mushrooms 3/4 cup leeks -- sliced in half circles 1 tablespoon soy oil 1 teaspoon minced garlic 1/4 teaspoon salt Dissolve miso in water. In a large skillet, saute mushrooms and leeks in oil until tender. Add garlic and cook for 1/2 minute. Add miso dissolved in water and salt. Simmer 15 minutes. Serve hot. Each cup: Calories per serving: 100; protein: 4 grams; fat: 5 grams; carbohydrate: 11 grams; cholesterol: 0 milligrams. Source: "http://www.vibrantlife.com/index.html" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Not-so-devilish Deviled Eggs Recipe By :Dining with the Duchess Serving Size : 8 Preparation Time :0:00 Categories : Appetizers Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 hard-cooked egg whites -- peeled and halved lengthwise 4 hard-cooked egg yolks 1/2 cup nonfat mayonnaise -- or lowfat mayo 1/4 cup low-fat (1 percent) creamy cottage cheese -- drained 1 tablespoon curry powder 1 tablespoon Dijon mustard 1 Dash hot pepper sauce Paprika -- for sprinkling Parsley sprigs -- for garnish Place 4 of the egg yolks in a food processor or blender (discard the other 4) with the mayonnaise, cottage cheese, curry, mustard and pepper sauce. Process until smooth. Spoon the filling into a pastry bag with star tip. Pipe the filling into the egg whites, then sprinkle with the paprika. Garnish with the parsley. Refrigerate, covered, until ready to serve. Yield: 8 servings Prep Time: 10 minutes Cooking Time: 15 minutes Difficulty: Easy From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Nutty Crust Recipe By :Bluestein & Morrissey: 99% Fat-Free Book of Appetizers & Des Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups grape-nuts cereal 2 teaspoons ground cinnamon 1 large egg -- whites only 2 tablespoons orange juice -- freshly squeezed light vegetable oil cooking spray Preheat the oven to 350 degrees. Put the cereal into the bowl of a food processor and process to fine crumbs, about 2 minutes. Transfer to a bowl and mix in the cinnamon. Add the egg whites and orange juice. Mix thoroughly. Spray an 8-inch pie plate once lightly with the vegetable oil spray and spread the oil evenly to coat. Turn the cereal mixture into the plate. Press down with moistened fingers to form a shell. Bake for 10 minutes. Remove to a wire rack and cool for about 15 minutes. Fro PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : You'll go nuts for this crust! * Exported from MasterCook * Oat Grain Bisquicks Recipe By :PatHanneman Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup reduced fat Bisquick(r) 1/2 cup ground oats 1 tsp mild flavored olive oil 1 pinch baking powder -- (not more than 1/8 tsp) buttermilk as needed 1 pinch chili powder -- (just because) dusted with finely ground corn meal 425F for 8 minutes - they took a little longer than the straight biscuits. numm! nice texture and color and flake and a 1 : 2 ratio is better than the 50:50 I had been using before reading that oats booklet. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oats As Thickeners Recipe By :PatHanneman Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** as thickener: Recommend grinding up some oats and putting them in the freezer so you will have some on hand the way you would flour. I used oats to thicken a pork, carrot, parsnip, pea etc stew gravy and oats really added depth of flavor. the gravy was nice and smooth. wonderful. i will do that more often. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oats Florentine 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 cup fresh spinach -- chopped -- or broccoli 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 1 medium tomato -- chopped *Notes: Substitute cooking spray to saute vegetables; add 4 tsp canola oil to toast oats Saute spinach (or broccoli) 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. NOTES - the original recipe calls for 3 tbs butter or margine 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" Fro PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : NOTES : This is a basic recipe. By changing the liquid, spice or vegetable you can create your own medley. * Exported from MasterCook * Oats Lorraine Recipe By :Quaker Oats Wholegrain Cookbook 1979 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Meats 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 2 slices cooked bacon -- crumbled *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. 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 * Oats Oriental 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 2/3 cup water 2 tablespoons soy sauce 1/4 teaspoon salt -- or to taste 8 ounces waterchestnuts -- drained and sliced -- optional *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 water and soy sauce and salt; continue cooking, stirring occasionally, 2 to 3 minutes or until liquid evaporates. Serve in place of rice or pasta. 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 * Oats Pilaf 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 -------- ------------ -------------------------------- 3/4 cup sliced mushrooms 2 tablespoons chopped green onions -- or chives 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 1 medium tomato -- chopped *Notes: Substitute cooking spray to saute vegetables; add 4 tsp canola oil to toast oats Saute mushrooms and green onions 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. 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 * Oats Provencal 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 1 medium tomato -- chopped *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. 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 * Oats Roma 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 zucchini -- thinly sliced 1 clove garlic 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 1 medium tomato -- chopped *Notes: Substitute cooking spray to saute vegetables; add 4 tsp canola oil to toast oats Saute zucchini and garlic 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. 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 * Ohio River-bottom Sludge Cake Recipe By :Tamar Myers, No Use Dying Over Spilled Milk, p. 251-252 Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Chocolate Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- * first list * 1 cup cake flour -- (pastry flour) 2/3 cup sugar 3 tablespoons cocoa 2 teaspoons baking powder 1/2 teaspoon salt 1/2 cup milk 3 tablespoons melted butter 1 teaspoon vanilla *Topping* 1/2 cup brown sugar 1/4 cup sugar -- (white sugar) 3 tablespoons cocoa 1 teaspoon vanilla 1/4 teaspoon salt 1 1/4 cups boiling water 1. Preheat oven to 350 degrees. 2. Sift dry ingredients in the first list together. Add liquid items in first list and blend well. 3. Pour mixture into an 8-inch-square greased glass baking dish. 4. Combine ingredients in second list and sprinkle evenly over the "cake" mixture. Pour the boiling water over this but do not stir. 5. Bake for 40 minutes. A fudge crust will form on top, with a thick sauce underneath. Allow to stand for 15 minutes before serving. Delicious served warm of cold, with or without whipped cream or ice cream. The number of servings is not specified. The entire recipe contains 2000 Calories 43.5 g fat 403.5 g carbohydrates 11.3 g dietary fiber 18.8 % calories from fat So, if for example, the recipe serves 10, then each serving would contain only 200 Calories and 4.4 g of fat, with no nutritional benefit. From "Ellen Pickett" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange Juice Dressing Recipe By :WhoMe40@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tbsp OJ concentrate - generous 2 tbsp water 1 tbsp lemon juice 1 tbsp seasoned rice vinegar 1/2 tsp salt 1 tsp lemon pepper 2 cloves garlic -- minced 1 tbsp olive oil -- (optional) Recipe by Kristin Jan 2001. - - - - - - - - - - - - - - - - - - - NOTES : I made this to go on our salad tonight. It's a keeper. I didn't use the oil but probably will next time. I read somewhere that a little oil makes nutrients more available. * Exported from MasterCook * Orange Pecan Oatmeal Griddle Cakes Recipe By :Quaker Oats Wholegrain Recipes Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Eat-LF Mailing List Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- PANCAKES: 1 cup all-purpose flour* 1/2 cup Quaker(r) Oats (quick or old fashioned -- uncooked) 1 tablespoon baking powder 1/4 teaspoon salt -- (optional) 1/3 cup chopped toasted pecans 1/2 cup nonfat milk 1/2 cup orange juice 1 egg -- lightly beaten 2 teaspoons vegetable oil -- may triple ORANGE SAUCE: 1/2 cup orange marmalade 1/4 cup orange juice __Variations__ *If using old fashioned oats add 1 to 2 tablespoons additional flour In large bowl, combine flour, oats, baking powder and salt; mix well. Stir in pecans. In medium bowl, combine milk, orange juice, egg and oil; blend well. Add to dry ingredients all at once; mix just until dry ingredients are moistened. (Do not overmix.) Heat griddle over medium-high heat (or preheat electric skillet or griddle to 375F.) Meanwhile, combine marmalade and 1/4 cup orange juice in small saucepan; mix well. Cook and stir over low heat until hot; keep warm. (Optional: Lightly grease or spray the griddle.) For each pancake, pour 1/4 cup batter onto hot griddle. Turn pancakes when tops are covered with bubbles and edges look cooked. Serve with orange sauce. MAKES ABOUT 12 (4-inch) PANCAKES NUTRITION INFORMATION: 3 pancakes and triple the amount of oil listed: Calories 430, Calories From Fat 140, Total Fat 15g, Saturated Fat 2g, Cholesterol 55mg, Sodium 320mg, Total Carbohydrates 66g, Dietary Fiber 3g, Protein 9g. COOK'S TIPS: To toast pecans, spread evenly in shallow baking pan. Bake at 400F 5 to 7 minutes or until deep golden brown. Or, spread nuts evenly on microwave-safe plate. Microwave on HIGH 1 minute; stir. Continue to microwave on HIGH, checking every 30 seconds, until nuts are fragrant and browned. Description: "Kid friendly, less than 30 minutes, low fat" Source: "http://www.quakeroatmeal.com/kitchen/recipes/" Yield: "24 cakes" Fro PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : We like the oaty-nutty pancakes IHOP serves. (I think they add a pinch of sweet, finely ground cornmeal - like from a muffin mix.) The quakeroatmeal recipes online had this pancake idea -- it avoids the salt in LF bisquick. Here it is. changes - I would use the food processor to grind the oats for about 60 seconds. I toast nuts in the toaster oven or a dry fry pan for about half the time they suggest. I haven't tried the orange sauce... I changed the recipe from 2 tablespoons to 2 teaspoons of oil and use a nonstick griddle. their recipe says to grease a griddle. * Exported from MasterCook * Palouse Burritos Recipe By :Julie Davis, Eat Better...Spend Less Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup lentils -- rinsed 2 cups water 1 small onion -- chopped 1 large garlic clove -- minced 1/2 teaspoon cumin 1/2 teaspoon salt 1 1/2 cups shredded reduced fat Monterey jack cheese 6 fat-free flour tortillas hot sauce to taste (Mexican or Gebhardt Louisiana style) Optional: sour cream and salsa Place lentils, water, onion, garlic and cumin in medium sauce pan. Bring to boil, reduce heat, cover, and simmer until tender, about 25 minutes. Remove lentils from heat and stir in salt. Spread 1/2 cup of the lentil mixture down the center of each tortilla. Top with 1/4 cup cheese and hot sauce to taste (try between 1/4 - 1/2 teaspoon for mild/hot). Roll tortilla up and place seam side down in 9" x 13 " pan. Cover with cookie sheet or aluminum foil. Bake for 25 minutes at 400 degrees. From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This example shows that burritos can be quick easy, health and cheap! * Exported from MasterCook * Parmesan Cheese Straws Recipe By :Dining with the Duchess Serving Size : 8 Preparation Time :0:00 Categories : Appetizers Eat-LF Mailing List Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup grated Parmesan cheese 2 teaspoons chili powder 1/2 teaspoon ground cumin 3 sheets phyllo dough -- (12 by 17-inch) at room temperature Preheat oven to 400 degrees. Spray a large nonstick baking sheet with nonstick cooking spray. In a small bowl, mix the cheese, chili powder and cumin. Place the sheets of phyllo on a work surface and cover them with a damp towel. Remove the first sheet and place it with short side toward you. Coat with nonstick cooking spray (butter-flavored is nice), then sprinkle with about 2 teaspoons of the cheese mixture; fold the phyllo in 1/2 to form a 12 by 8 1/2-inch rectangle. Spray the phyllo again and sprinkle with 2 more teaspoons of the cheese mixture; fold in 1/2 again to form a 6 by 8 1/2-inch rectangle. Spray the phyllo again and sprinkle with 2 more teaspoons of the cheese mixture; fold in 1/2 again to form a 6 by 4 1/4-inch rectangle. Spray again and sprinkle with just a bit of the cheese mixture; with a serrated knife, cut into 8 short strips. Transfer the strips to the baking sheet, placing them about 1/2-inch apart. Repeat the process 2 more times to make 24 cheese straws. Bake until the cheese straws are crisp and golden, about 8 to 10 minutes. Cool on wire racks. Yield: 8 servings Prep Time: 15 minutes Cooking Time: 10 minutes Difficulty: Easy From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta And Broccoli Recipe By :Linda Gassenheimer, Low-Carb Meals in Minutes Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces whole wheat spaghetti -- (1 cup uncooked) 4 cups broccoli florets -- (8 ounces) 1 tablespoon olive oil -- plus 1 teaspoon olive oil Bring a large pot of water to a boil and add the pasta. Cook 5 minutes, add broccoli, and continue to cook 4 minutes. Drain and toss with olive oil; season with salt and pepper. Yield: Yield: 4 servings Prep Time: 20 minutes Cooking Time: 20 minutes Difficulty: Easy From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pear Spice Muffins With Tofu Recipe By :Gollman and Pierce, Phytopia Cookbook Serving Size : 10 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- cooking spray 2 large pears 1/3 cup brown sugar 1/2 cup whipped lite firm silken tofu -- see directions 1 tablespoon canola oil 1 egg 1 teaspoon vanilla 1 1/4 teaspoons cinnamon 1/2 teaspoon nutmeg 1/8 teaspoon allspice 1 cup whole-wheat flour 1/2 teaspoon salt 1 teaspoon baking soda 1/8 cup golden raisins Pre-prep: Peel, core and finely dice pears to yield about 1 cup per pear. Blend tofu: whip tofu in a small food processor or blender until it reaches the consistency of mayonnaise. Alternatively, whip with a hand blender. A handheld electric mixer won't work. Be patient: it takes several minutes. Store tightly covered in refrigerator up to one week. Measure as needed. Preheat oven to 375F. Coat muffin tin with cooking spray; set aside. In large mixing bowl, mix pears with sugar. Add tofu, oil, egg and vanilla. Stir to blend. Add remaining ingredients, and stir quickly just until mixed, taking care to not overmix or muffins will be touch. Lumps are good. Divide batter among prepared muffin cups. Bake until tester inserted in the center of the muffins comes out clean, about 20 minutes. S(Internet Address:): "http://www.phytopia.com" Fro PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pears In Ginger Sauce Recipe By :BHG's hometown cooking newsletter Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups water 1 cup sugar 1 piece fresh ginger -- (1 inch) sliced 4 firm ripe pears The cook who submitted this delicate Chinese dessert suggests you garnish each serving with slices of peeled kiwifruit. Prep: 20 min. Standing: 2 hr. In small saucepan, combine water, sugar, and ginger; bring to boiling, stirring occasionally to dissolve sugar. Meanwhile, core and slice pears; place in a heatproof bowl. Pour boiling sugar mixture over pears. Let stand at room temperature about 2 hours or until cool.* Remove ginger slices with slotted spoon. Serve in dessert dishes. Makes 8 servings. *If desired, pear mixture may be chilled in the refrigerator for up to 24 hours. Per serving: 142 cal., 0 g total fat (0 g sat. fat), 0 mg chol., 2 mg sodium, 37 g carbo., 2 g fiber, and 0 g pro. Dietary exchanges: 2 fruit. From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Peppermint Angel Food Cake Recipe By :Cooking Light Guilt Free Desserts Serving Size : 12 Preparation Time :0:20 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cups unbleached flour 11 peppermint candies -- crushed 10 egg whites -- whipped 1 1/2 Tsps baking powder 1/4 Tsp salt 1 cups granulated sugar 1/2 Tsp peppermint extract 1/2 Tsp vanilla Preheat oven at 375. Unprepared 10" tube pan. In a mixing bowl, combine flour, candy, baking powder, salt, and sugar. In another mixing bowl, combine egg whites, peppermint extract, and vanilla. Mix dry ingredients with wet ingredients just until moistened. Pour mixture into unprepared pan. Bake for 30 minutes. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 126.2 Total Fat 0.1g Sat Fat 0g Carb 25g Fiber 0g Pro 4g Sod 136mg CFF 0.8% * Exported from MasterCook * Phyllo Crust Recipe By :Bluestein and Morrissey: 99% Fat-Free Book Serving Size : 9 Preparation Time :0:00 Categories : Eat-LF Mailing List Pies, Crusts & Pastry Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- light vegetable oil cooking spray 6 sheets phyllo dough 1/2 cup pear nectar 4 teaspoons sugar Preheat oven to 400 degrees. Spray a 9-inch oven-proof glass pie plate lightly with the vegetable oil spray and distribute the oil evenly over the surface. Remove 6 sheets of phyllo dough from the package, lay them out on a work surface, and cover with a moist towel during assembly. Remove the first sheet and lay it across the plate, draping an even amount over each side. Paint with pear nectar and sprinkle with 1/2 teaspoon of sugar. Layer 3 more sheets going in alternating directions and painting and sprinkling with sugar between the layers. Lay the last sheet on top and sprinkle with sugar but do not paint. Moisten your fingers with pear nectar. Starting at one of the corners between the longer overlaps of dough, gather up the dough, fold it in, and crimp it down along the way around the plate. Paint the crust with nectar and sprinkle with the remaining 1 teaspoon of sugar. Bake for about 10 minutes, until light gold and crisp. Remove to a wire rack and let cool completely, about 30 minutes. Source: "99% Fat-Free Book of Appetizers and Desserts" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This dessert provides a compliment to any meal. As a dessert cookie or as a technique (using juice to wash crusts).... * Exported from MasterCook * Poached Pears With Raspberry Sauce Recipe By :Begin-Your-Diet Menus Serving Size : 4 Preparation Time :0:43 Categories : Eat-LF Mailing List Fruit Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 medium pears -- cored and peeled, see note lemon juice 2 cups water 2 cups frozen raspberries (lightly sweetened) -- thawed 1/3 cup white wine 4 teaspoons sugar Cut a thin slice off the bottom of each pear so it stands; rub pears with lemon juice. In large saucepan, bring water to boiling. Place pears upright in pan. (Add additional water to cover pears, if necessary, to prevent pears from turning brown.) Return to boiling; reduce heat. Cover and simmer for 8 to 10 minutes or till tender. Chill pears in cooking liquid. For sauce, place berries in a blender container or food processor bowl. Cover and blend or process till pureed; press berries through a sieve to remove seeds. Place berries in a small saucepan; stir in wine and sugar. Bring to boiling; reduce heat. Simmer, uncovered, for 15 to 20 minutes or till reduced to about 3/4 cup, stirring occasionally. Chill. To serve, spoon most of the raspberry sauce onto 4 serving plates. Remove pears from poaching liquid; place upright in sauce. Spoon remaining sauce over pears. Description: "Low Fat *No Cholesterol *Low Sodium" Source: "BH&G New Dieter's Cookbook 1992" T(Chilling): "2:00" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Wash pears; pat dry. Using an apple corer, core the pears from the bottom, leaving the stems attached; peel. Cut a thin slice off the bottom of the bears so they'll stand upright. Then rub the pears with lemon juice to prevent them from turning brown. could use orange juice or ginger ale instead of wine * Exported from MasterCook * Pork Medallions With Marsala Recipe By :Best Recipes Diabetic Cooking Feb 2001 (www.fbnr.com) Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound pork tenderloin -- cut into 1/2" slices all-purpose flour Nonstick olive oil cooking spray 1 clove garlic -- minced 1/2 cup Marsala wine -- (sweet) 2 tablespoons chopped fresh parsley Lightly dust pork with flour. Spray large nonstick skillet with cooking spray; heat over medium-high heat until hot. Add pork slices; cook 3 minutes per side or until browned. Remove from pan. Reduce heat to medium. Add garlic to skillet; cook and stir 1 minutes. Add wine and pork; cook 3 minutes or until pork is barely pink in center. Remove pork from skillet. Stir in parsley. Simmer wine mixture until slightly thickened, 2 to 3 minutes. Makes 4 servings. S(MC formatted & WW Points by): "hdeacey@mail.com" T(Prep & Cook Time): "0:20" - - - - - - - - - - - - - - - - - - - NOTES : From the cook booklet: Dietary Exchanges: 3 Lean Meat Nutrients per serving: Calories 159, Total Fat 4, Sat. Fat 1g, (Calories from Fat 24%), Carbohydrate 1g, protein 24g, Cholesterol 65mg, Sodium 49mg, Fiber <1g. WW Points based on the above is: 4 points. Tip: For a special touch, sprinkle with chopped red onion just before servings. * Exported from MasterCook * Pork-filled Dijon-pepper Biscuits Recipe By :Cooking Light Serving Size : 24 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb pork tenderloin 4 cups water 2 tbsps sugar 1 tbsp salt 1 1/2 tsps dried thyme 1 tsp whole allspice 1 bay leaf 1 tsp dried rosemary -- crushed 4 tsps vegetable oil -- divided Cooking spray Dijon-Pepper Biscuits: 2 cups all-purpose flour 2 tsps baking powder 3/4 tsp coarsely ground pepper 1/2 tsp salt 1/8 tsp garlic powder 3 tbsps stick margarine -- cut into small -- pieces and chilled 1/2 cups 1% low-fat milk 2 tbsps Dijon mustard Cooking spray 3/4 cups cranberry-orange relish Trim fat from pork. Combine pork and next 6 ingredients (pork through bay leaf) in a large zip-top plastic bag. Seal and marinate in refrigerator 2 1/2 hours or overnight. Preheat oven to 350F. Remove pork from bag; discard marinade. Pat pork dry with a paper towel. Combine rosemary and 1 teaspoon oil; rub over pork. Heat remaining 3 teaspoons oil in a nonstick skillet over medium-high heat. Add pork; cook 5 minutes, browning on all sides. Place pork on broiler pan coated with cooking spray. Insert meat thermometer into thickest portion of pork. Bake at 350F for 35 minutes or until thermometer registers 160F (slightly pink). Wrap in foil; chill 3 hours or overnight. Cut pork diagonally across grain into 24 slices. Place 1 slice pork on each bottom half of split Dijon-Pepper Biscuits. Top each slice with 1 1/2 teaspoons relish; cover with top halves. Serving Size: 1 appetizer. To Make Dijon-Pepper Biscuits Preheat oven to 425F. Combine first 5 ingredients in a bowl; cut in margarine with a pastry blender or 2 knives until mixture resembles coarse meal. Combine milk and mustard; add to flour mixture. Stir until the flour mixture is moist. Turn dough out onto a lightly floured surface. Knead 5 or 6 times. Roll dough to about 1/2-inch thickness, and cut with a 1 3/4-inch biscuit cutter. Place on a baking sheet coated with cooking spray. Bake at 425F for 12 to 15 minutes or until lightly browned. Yield: 24 biscuits Per serving: 108 Calories; 4g Total Fat; (30% calories from fat); 5g Protein; 14g Carbohydrate; 8mg Cholesterol; 403mg Sodium; trace fiber. The Lowfat Cooking Newsletter From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 2 WW points * Exported from MasterCook * Pumpkin And Corn Chowder Recipe By :Main Course Vegetarian Pleasures, Jeanne Lemlin Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Med Leeks (Medium To Large Leeks) 2 Tbsp Olive Oil -- Note 1 2 Carrots -- Peel, Dice 10 cups Nonfat Vegetarian Stock 1 1/2 Tsp Salt Freshly Ground Black Pepper -- Generous Amount 1/4 Tsp Ground Cloves 1 Dash Cayenne 32 Oz Canned Pumpkin (Not Pie Filling) 1/4 cups Nonfat Milk -- Note 2 2 cups Frozen Corn Kernels -- Or Fresh Minced Fresh Parsley Note 1: Original recipe used 1/4 C olive oil Note 2: Original recipe used 1/2 C heavy cream Serves 6 as a main course or 12 as an appetizer Cut root ends off leeks. Slit leeks vertically, cutting almost all the way through. Rinse leeks under cold running water, flipping through layers to look for dirt. Thinly slice white part of each leek plus about 3" of green part. You should have about 3 C. Heat olive oil in large stockpot over med heat. Add leeks and carrots and saute 15 min. Add vegetable broth and bring to boil. Add potatoes, salt, pepper, cloves, cayenne; cook until potatoes are tender. Place pumpkin in large bowl. Ladle about a cup of the soup into pumpkin and stir it together. Pour into soup along with heavy cream and corn. Cook 5 more minutes (longer if chowder is too thin). Serve in bowls with minced parsley sprinkled on top. This was very good. I would add more corn to it. Tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 179.8 Total Fat 5.5g Sat Fat 0.9g Carb 29.7g Fib 7.4g Pro 34.2g Sod 1025mg CFF 16.1% * Exported from MasterCook * Quick And Easy Black Bean Soup Recipe By :Edward & Sons Organic Country Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 large onion -- chopped 1 red or green bell pepper -- chopped 2 cloves garlic -- chopped 14 1/2 ounces canned peeled tomatoes -- chopped -- juices reserved 4 ounces canned diced green chiles 1 tablespoon dried thyme 4 cans black beans -- rinsed and drained -- 15 oz each 1 Organic Country Vegetable Harvest cube -- dissolved in 2 cups hot water Heat oil in heavy large saucepan over medium heat. Add onion, bell pepper, and garlic and saute until onion is tender, about 10 minutes. Mix in tomatoes and their juices, chiles, and thyme. Reduce heat to low and simmer until vegetables are very soft, about 10 minutes. Add drained beans and 2 cups vegetable broth. Puree soup in batches in processor or blender until smooth. Return soup to pat. Can be kept about 4 days. Season to taste with salt and pepper; serve. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Raspberry-blueberry Sauce Recipe By :Elizabeth Alston Serving Size : 12 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups fresh or unsweetened frozen raspberries 1/3 cup raspberries preserves or jam 1/3 cup water 2 tablespoons granulated sugar 1 cup fresh or frozen blueberries -- (small berries work better here) For the raspberry sauce, mix 1 cup of the raspberries, the preserves, water, and the sugar in a medium-size heavy saucepan (not uncoated aluminum.) Bring to a boil over moderately high heat, mashing the raspberries with a wooden spoon. Boil 1 minute. Remove from the heat. Strain the raspberry mixture through a fine strainer suspended over a bowl, pressing down on raspberries to release the juices. Discard the seeds. Stir the blueberries and the remaining 1 cup raspberries into the hot raspberry syrup. Cover and let stand until cool. Refrigerate until ready to use. Yield: 2 cups - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Red Bean And Chicken Soup Recipe By :Patricia Mack's 15-Minute Chef Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 small onion -- chopped 1 stalk leafy rib celery -- chopped 2 teaspoons paprika 1 clove garlic -- peeled and chopped 15 ounces cooked red kidney beans -- drained 1 pound cooked chicken breast meat -- cut into 1/2-inch cubes 2 15 oz cans chicken broth 1 tablespoon minced parsley Heat oil in a large saucepan or Dutch oven over medium-high heat. Add onion, celery, paprika and garlic. Cook until vegetables begin to wilt, about 1 minute. Add kidney beans and chicken, stir-fry until heated through about 2 minutes. Add broth, bring to a simmer; cook for about 5 minutes. Sprinkle with minced parsley. Serving Ideas : Toasted rye bread. Mixed green salad with peppercorn dressing. Pineapple spears. From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : this was a surprise. I made something similar on Monday - but used instant miso broth instead of canned chicken broth. Chili powder instead of paprika. Added shredded cabbage, green onion. so... I was surprised to see this recipe in pat mack's column today. * Exported from MasterCook * Red Lentil And Carrot Soup Recipe By :Gourmet December 1995 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound red lentils -- picked over 7 cups water 1 cup chopped onion 3 garlic cloves -- minced 1 teaspoon ground coriander 1 teaspoon ground cumin 1/4 teaspoon turmeric 10 ounces carrots -- thin half-circles 1 cup finely chopped red bell pepper 1/4 cup packed fresh coriander sprigs 1/4 cup chopped scallion greens cayenne to taste Garnish fresh coriander sprigs In a 4-quart saucepan bring lentils and water to a boil and skim froth. Stir in onion, garlic, ground coriander, cumin, and turmeric and simmer, partially covered, 15 minutes. Stir in carrots and bell pepper and simmer until carrots are tender, about 10 minutes. Soup may be prepared up to this point 3 days ahead, cooled, uncovered, and chilled, covered. Wash the cilantro (fresh coriander) well, spin dry, and chop fine. Stir in coriander, scallion greens, cayenne, and salt and pepper to taste. Serve soup garnished with coriander sprigs. Tip: Cut carrots in half lengthwise and slice thin crosswise. Source: "Epicurious" Yield: "8 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Shortcut - chop carrots and red pepper in food processor. Great enhancer is a teaspoon of extra virgin olive oil drizzled over individual servings. Can be prepared in 45 minutes or less. * Exported from MasterCook * Red Lentil Lemon And Rosemary Orecchiette Recipe By :Eric Tucker, Millennium, San Francisco Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- SAUCE: 1 yellow onion -- diced 4 garlic cloves -- minced 4 ripe tomatoes -- diced, divided use 2/3 cup dried red lentils -- rinsed and picked over 3 cups rich vegetable stock 1 tablespoon fresh rosemary -- chopped 1/4 teaspoon red pepper flakes 2 teaspoons lemon zest -- minced 1/4 cup fresh lemon juice 2 teaspoons sea salt freshly ground black pepper to taste PASTA: 3/4 pound orecchiette or shell pasta 2 cups loosely packed fresh spinach chopped parsley -- as needed RED LENTIL LEMON AND ROSEMARY ORECCHIETTE WITH TOMATOES AND SPINACH -- Cook onions, garlic and 2 tomatoes over medium high heat, 10 minutes. Add lentils, stock, rosemary and pepper flakes. Cover and simmer 20 minutes or until lentils are soft. Add lemon zest, lemon juice, salt and pepper, remove from heat and keep warm. Boil pasta in salted water until al dente. Drain and toss with sauce, remaining 2 tomatoes and spinach. Garnish with parsley. Cuisine: "Vegetarian" Source: "Millennium Cookbook 1998 Ten Speed" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Simple, oil-free pasta sauce. The red lentils cook quickly and have a slightly nutty flavor that complements Mediterranean flavors. Wilted spinach, arugula or mustard is a good addition to this pasta. * Exported from MasterCook * Rice With Lentils And Dates (Addas Polow) Recipe By :The New Book of Middle Eastern Food by Claudia Rodin Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Indian Legumes Meats Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups basmati (long-grain) rice 1/2 cup butter or vegetable oil 1 onion -- chopped 1 pound lamb or beef -- cut into 3/4" cubes Salt and pepper 1 teaspoon cinnamon 1/4 teaspoon allspice 1 cup brown or green lentils -- rinsed 1/2 teaspoon good-quality powdered saffron -- diluted in -- or crushed saffron threads 1/4 cup hot water 1/2 cup black or golden raisins 1 cup pitted dates -- split in half or coarsely chopped 1/3 cup blanched almonds -- (optional) Wash and drain the rice. Heat 2 tablespoons of the butter or oil in a skillet and fry the onion until golden. Add the meat and saute, stirring and turning the pieces, until browned all over. Cover with water, add salt and pepper to taste, cinnamon and allspice and simmer for 1 hour, or until the meat is tender and the liquid is absorbed. Boil the lentils in water for about 20 minutes, until done, adding salt when they begin to soften. Then drain. Boil the rice in a heavy-bottomed, preferably nonstick pan for 10 minutes, until not quite tender and still a little underdone. Drain the rice. Melt 2 tablespoons of the butter or oil in the bottom of the pan, then stir in 2 tablespoons of the saffron water and about a third of the rice. Spread half the meat on top, then sprinkle on half the lentils, raisins, dates and almonds, if using. Cover with a layer of another third of the rice and the remaining meat, lentils, raisins and dates, and finish with the rice that is left. Melt the remaining butter, stir in the remaining saffron water and pour all over. Cook, uncovered, on very low heat for 20 to 30 minutes. According to the author: Per serving (based on 8): 600 calories (percent of calories from fat, 31), 26 grams protein, 78 grams carbohydrates, 8 grams fiber, 21 grams fat, 54 milligrams cholesterol, 39 milligrams sodium http://www.accessatlanta.com/partners/ajc/epaper/editions/thursday/food_a33563 db523db1920030.html Formatted by Whome40@aol.com Jan 2001 - - - - - - - - - - - - - - - - - - - NOTES : Makes 6 to 8 servings Kristin: I'd reduce the butter/oil, and omit the lamb. I would also probably use brown rice. This could be a side dish or main dish. * Exported from MasterCook * Risotto With Chicken Livers, Sherry And Truffle Oil Recipe By :Bon Appetit Jan 2001 Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 29 ounces low-salt chicken broth 2 cups water 1 tablespoon olive oil 3 green onions -- chopped 1 1/4 cups arborio rice --OR medium-grain white rice 2 tablespoons dry Sherry -- plus 1/4 cup dry sherry 1 tablespoon butter 3/4 pound chicken livers -- trimmed --lobes separated, patted dry flour 3 tsps white truffle oil Reserve 1/2 cup broth. Combine remaining broth and 2 cups water in heavy medium saucepan and bring to simmer. Remove from heat. Cover to keep warm. Heat olive oil in large saucepan over medium heat. Add green onions; saute 1 minute. Add rice; saute 2 minutes. Add 2 tablespoons Sherry and stir until absorbed. Add 3/4 cup warm broth mixture and stir until liquid is absorbed. Continue to add remaining broth mixture, 3/4 cup at a time, stirring occasionally, until rice is tender, about 30 minutes. Season risotto with salt and pepper. Meanwhile, melt butter in large skillet over medium-high heat. Sprinkle livers with salt and pepper and dust with flour. Add livers to skillet and saute until pink in center, about 2 minutes per side. Transfer to plate. Add 1/4 cup Sherry and reserved 1/2 cup broth to skillet. Boil until reduced to glaze, stirring up any browned bits, about 4 minutes. Return livers to skillet and stir to coat. Divide risotto among plates; spoon livers and pan juices over. Drizzle with truffle oil. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 6 WW points Marie Tehas posted this for me when I requested recipes using white truffle oil. I made it last night, all for myself because hubby doesn't like risotto. I cut back on the white truffle oil - only about a 1/2 tsp on a serving (instead of the original 2 tbsp called for for the whole recipe). Still I felt like I was being totally sinful. This morning when I got ready to post it I was so surprised to see that it was only 25% calories from fat. It was wonderful. In my experience, risotto doesn't reheat well, but I still can't wait to have the leftovers tonight. * Exported from MasterCook * Roast Vegetable Spread Recipe By :Ken Bergeron, Professional Vegetarian Cooking Serving Size : 12 Preparation Time :0:00 Categories : Eat-LF Mailing List Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups Butternut squash -- peeled and diced large 1 cup Onions -- large dice 1 cup Carrots -- peeled, large dice 1 tablespoon Olive oil Salt -- to taste Pepper -- to taste 1/3 cup Almonds -- sliced 1/4 cup Water Toss vegetables with olive oil and season to taste with salt and pepper. Place on baking sheet and roast in preheated 400F oven 25 to 30 minutes or until carrots and squash are tender. Add almonds to last 3 minutes of cooking time to toast. Deglaze with water. Cool, puree in food processor and season to taste. Serve with crostini, flatbread or other bread of choice. Serving Ideas : As a spread or dip; toss with hot pasta; enhance a soup. Cuisine: "Vegetarian" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Asparagus #3 Recipe By :Linda Gassenheimer Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound fresh asparagus 1 tablespoon olive oil -- plus 1 teaspoon olive oil Salt and freshly ground black pepper -- to taste Preheat oven to 400 degrees. Cut or snap off the 1-inch fibrous stem on the asparagus and discard. Slice the remaining asparagus into 2-inch pieces (you should have about 5 cups). Line a baking tray with foil and spoon the oil onto the foil. Sprinkle the oil with salt and pepper. Add the asparagus and roll in oil, making sure all the spears are coated with the oil and seasonings. Spread the asparagus into a single layer and roast in the oven for 5 minutes. Roll the asparagus in the oil to recoat and roast 10 more minutes for thick spears, 5 more minutes for thin ones. Remove from the oven and serve. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ruby Grapefruit And Black Bean Salad Recipe By :Jim Coleman, Executive Chef of Philadelphia's Rittenhouse Ho Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups dried black beans -- rinsed and soaked overnight 4 Ruby Red grapefruits -- peeled and sectioned 2 tablespoons fresh lemon juice 3 tablespoons fresh lime juice 4 tablespoons chopped fresh cilantro 2 large tomatoes -- diced 1 red onion -- finely diced 1/4 teaspoon salt 1 tablespoon olive oil 1 fresh jalapeno pepper -- seeded and minced 1/2 teaspoon sugar 12 sprigs cilantro -- for garnish Drain and rinse the beans and place in a large saucepan. Add enough cold water to cover the beans by about 1 inch. Bring the beans to a boil over high heat. Reduce the heat to a simmer and cook for 30 to 45 minutes, until tender. Add more water if necessary to keep the beans covered. Drain the beans and let cool. Coarsely chop one of the grapefruit sections and place in a large mixing bowl. Add the cooked beans and all of the remaining ingredients except the remaining grapefruit sections and cilantro sprigs. Refrigerate for 2 hours. To serve, place 1 cup of the bean salad in the center of each serving plate. Fan out 9 grapefruit segments around the salad on each plate, positioned at 12 o'clock, 4 o'clock, and 8 o'clock. Garnish each plate with 3 cilantro sprigs, placed between the groups of grapefruit segments. Source: "Healthy Haute Cuisine" S(Illustration): "http://www.alternativemedicine.com/digest/issue30/30057R00.shtml" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Chef Coleman has devised many recipes using fresh, natural ingredients, with very little fat, sodium, or cholesterol. This recipe is a great source of cholesterol-lowering soluble fiber. It also provides a good amount of natural antioxidants found in tomatoes and fruit. Did you know that the grapefruit is an accidental hybrid of the pomelo and orange (or a mutation of the pomelo), first grown in the West Indies less than 200 years ago. Ruby Grapefruit are a specialty of the Harlingen Valley of southern Texas, and the particular variety grown there is called Texas Ruby Red. You can use regular white grapefruit and the salad will still taste just fine (although you may need to add a little more sugar because the rubies are more sweet), but it will lose some of its striking appearance. The shiny black beans, the vibrant green of the cilantro and jalapeno, and the red of the onion, tomatoes, and grapefruit make this one of the more colorful salads you'll eat. This salad is typical of s * Exported from MasterCook * Rustic Vegetable Soup Recipe By :FBNR slow Cooker Recipes (February 2001) Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces picante sauce -- (1 jar) 10 ounces frozen mixed vegetables -- thawed (1 pkg.) 10 ounces frozen green beans -- cut, thawed, (1 pkg.) 10 ounces fat-free beef broth 2 medium baking potatoes -- cut into 1/2" pieces 1 medium green bell pepper -- chopped 1/2 teaspoon sugar 1/4 cup parsley Combine all ingredients, except parsley in slow cooker. Cover and cool on LOW 8 hours or on HIGH 4 hours. Stir parsley; serve. S(MC formatted & WW Points by): "hdeacey@mail.com" - - - - - - - - - - - - - - - - - - - NOTES : I added 2 cans condensed fat-free beef broth, 2 cans water, 2 bay leaves, 1 tsp basil leaves * Exported from MasterCook * Saute Of Spaghetti Squash, Carrot And Daikon Recipe By :Crescent City Farmers' Market, Loyola University New Orleans Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups spaghetti squash strands ( 1 large) 1 tablespoon canola oil -- may double 4 cups shredded carrots 2 cups shredded daikon radish 1 medium clove garlic -- crushed and minced 1 teaspoon salt -- or to taste 1/2 teaspoon freshly ground black pepper -- or to taste 1 teaspoon dried thyme (or tbsp. fresh -- finely minced) 1 pinch sugar IN A SAUCEPAN, fitted with a steamer, steam the spaghetti squash strands in small amount of water until heated through, about 5 mins. Set aside. In a large skillet over medium heat, heat the oil until very hot. Add the spaghetti squash, carrots and daikon radish. Cook, stirring frequently, until the carrot threads are tender, about 10 to 15 mins. ADD the remaining ingredients. Raise the heat to medium-high and stir-fry until the veggies look crisp and golden about 5 mins. more. Serve hot. NOTE: To cook a whole squash, submerge it in a large pot of boiling water. Cook for 1 hour. Remove from the pot and let cool. Cut squash in half lengthwise, remove seeds and scrape out stringy flesh. Separate the strands with a fork. Source: "http://www.loyno.edu/ccfm/recipes/ArugulatoZucchini/DaikonRadish.html" S(Internet Address:): "" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Cook the spaghetti squash a day ahead of time if you like, then store the pasta-like strands in a covered dish until you're ready to finish the dish. * Exported from MasterCook * Savory Carrot Soup Recipe By :Edward & Sons Organic Country Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon extra virgin olive oil 1 pound carrots -- diced 1 large potato -- diced 1 medium onion -- chopped 1 teaspoon dried basil 4 ounces canned diced green chiles 1 Organic Country Vegetable Harvest cube -- dissolved in 3 cups boiling water salt and pepper -- to taste chopped green onions -- for garnish Heat the olive oil in a large saucepan over medium heat. Add the carrots, potato, onion, and basil. cook gently for 5 minutes stirring constantly, without browning. Add the vegetable stock, lower the heat, and simmer for about 30 minutes until the vegetables are tender. Allow to cook a little, and then use a food processor or blender to puree into a soup. Add salt and pepper to taste. Put back in saucepan to reheat. Garnish with green onions. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shrimp Scampi #4 Recipe By :Linda Gassenheimer, Low-Carb Meals in Minutes Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 teaspoons olive oil 12 medium garlic cloves -- crushed 1 cup dry red vermouth 2 cups diced tomatoes 1 1/2 pounds large shrimp -- shelled and deveined 1 cup chopped fresh parsley Several drops hot pepper sauce Salt and freshly ground black pepper -- to taste Heat the olive oil in a nonstick skillet over medium-high heat. Saute the garlic for a few seconds, then add the red vermouth and tomatoes. Cook 5 minutes. Add the shrimp and parsley, and cook 3 minutes, or until shrimp are pink. Season with hot pepper sauce, salt and pepper, to taste. Divide between 4 plates and serve. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sichuan Shrimp Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tsps dark sesame oil -- divided 4 cups small broccoli florets 2 pounds large shrimp -- peeled and deveined 8 garlic cloves -- minced 1/3 cup sugar 1/2 cup rice vinegar 1/4 cup ketchup 2 tbsps cornstarch 1 tbsp red chili paste 1/2 pound sliced waterchestnuts -- drained 3 cups hot cooked rice 1 1/2 tbsps thinly sliced green onion tops Heat 1 teaspoon sesame oil in a large nonstick skillet over medium-high heat. Add broccoli, and saute 4 minutes. Add 1 teaspoon sesame oil, shrimp, and minced garlic, and saute 4 minutes or until the shrimp are done. Combine sugar and next 4 ingredients (sugar through chili paste). Add to skillet; cook 1 minute, stirring constantly. Stir in sliced water chestnuts. Serve over rice, and sprinkle with green onions. Yield: 6 servings (serving size: 1 cup shrimp mixture and 1/2 cup rice). CALORIES 366 (10% from fat); FAT 4.1g (sat 0.7g, mono 0.9g, poly 1.5g); PROTEIN 27.7g; CARB 53.6g; FIBER 2.80g; CHOL 173mg; IRON 4.50mg; SODIUM 342mg; CALC 112mg From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 7 WW points I got this from the Cooking Light web site and tried it last night for dinner. It was great. It was just a little too spicy for us, so I would reduce the chili paste just a bit for next time, but that really is just a matter of taste. I threw in some mushrooms I had in the refrigerator that needed using up, and extra broccoli. * Exported from MasterCook * Simply Good Vegetable Soup (Crockpot) Recipe By :JoAnna Lund, A Potful of Recipes 2001 Serving Size : 6 Preparation Time :0:10 Categories : Crockpot Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- butter-flavored cooking spray 2 1/2 cups tomato juice, low sodium 1 1/2 cups hot water 1 cup chopped onion 2 cups diced carrots 1 1/2 cups diced unpeeled zucchini 3 cups shredded cabbage 2 cups (16-ounce can) chopped tomatoes -- undrained 1 tablespoon pourable Splenda or Sugar Twin -- not aspartame 2 teaspoons dried parsley flakes 1/8 teaspoon black pepper Lightly coat a slow cooker container with butter-flavored cooking spray. Add the tomato juice and water and stir to combine. Stir in onion, carrots, zucchini and cabbage. Add undrained tomatoes, Splenda, parsley flakes, and black pepper. Mix well to combine. Cover and cook on LOW for 6 to 8 hours. Mix well before serving. Each 1 1/3 cups: HE 3 1/2 veg, 1 optional calorie. Diabetic 3 veg. (76 cals, 0fat, 4 fiber). WW: 1 point T(Cooking): "6:00" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Sugar notes: Splenda and Sugar Twin are JoAnna's best choices for sugar substitutes. They measure like sugar and you can cook and bake with them. In recipes that ~Don't Require Heat, Aspartame (nutrasweet/equal)~ works well in uncooked dishes but leaves an aftertaste in baked products. * Exported from MasterCook * Slow Cooked Sweet And Sour Pork Recipe By :Pillsbury Classic Ckbk-Casseroles & Slow Cooker Meals Jan 20 Serving Size : 4 Preparation Time :0:10 Categories : Crockpot Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds pork loins, lean, boneless -- cut into cubes 8 ounces canned pineapple chunks in juice -- undrained (unsweetened juice) 1 medium red bell pepper -- cut into squares OR green bell pepper 3 tablespoons brown sugar 1/2 teaspoon ginger 1/4 cup vinegar 3 tablespoons soy sauce 3 tablespoons water 2 tablespoons cornstarch 2 cups cooked rice In 3-1/2 to 4 quart slow cooker, combine pork, pineapple, bell pepper, brown sugar, ginger, vinegar and soy sauce. Mix well. Cover; cook on LOW setting for 6 to 8 hours. About 5 minutes before serving, in small bowl, combine 3 tablespoons water and cornstarch; blend well. Stir into pork mixture in slow cooker. Cover; cook on high setting for an additional 5 minutes or until thickened. Serve pork mixture over rice. Makes 4 servings Prepare rice 25 minutes before serving. Description: "Ground ginger used in recipe flavours the sauce." T(Ready in): "8:10" From hdeacey1@sympatico.ca - - - - - - - - - - - - - - - - - - - NOTES : Using MasterCook Nutritional calculation Total WW Points is 8 which includes the pork mixture and rice. May serve over cellophane or rice noodles instead of rice. * Exported from MasterCook * Smoky Ham And Navy Bean Stew Recipe By :Pillsbury Classic Ckbks-Casseroles & Slow Cooker Meals Jan 2 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound extra lean ham -- cut into 1/2" cubes (3 cups) *see note 2 cups water 1 cup dried navy beans 1 cup sliced celery 2 medium carrots -- sliced 1/4 teaspoon dried thyme leaves 1/4 teaspoon liquid smoke flavoring 1/4 cup chopped fresh parsley *Note: I used extra lean ham it called for cooked ham. I believe they used extra lean cooked ham as per the Nutritional Values. In 3-1/2 to 4 quart slow cooker, combine all ingredients except parsley; mix well. Cover and cook on low setting for 10 to 12 hours. Just before serving, stir in parsley. 4 (1-1/4 cup) servings. Serving Ideas : Serving Suggestion: Crusty French rolls and butter along with a glass of wine, plus a Fruit Crisp topped with whipped cream. Yield: "5 cups" From hdeacey1@sympatico.ca - - - - - - - - - - - - - - - - - - - NOTES : Please note the dry beans, I covered in water brought to boil and boiled 5 minutes. Took off heat, and let soak overnight. Calories 350, Total fat 6g, Saturated 2g, Cholesterol 55mg, Sodium 1670mg, Total Carbohydrate 39g, Dietary Fiber 15g, Sugars 3g, protein 34g. WW Points as per above: 5 (using WW POINTSmanager(r)) * Exported from MasterCook * Spaghetti Squash With Smoked Oyster Ragout Recipe By :Unknown; Amazon Bookstore Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds spaghetti squash 2 medium carrots -- julienned 1 small can smoked oysters -- drained with 1 teaspoon oil reserved 2 teaspoons olive oil 2 cloves garlic -- minced 2 shallots -- minced 12 medium shiitake mushrooms -- stemmed and thinly sliced 1/2 cup low-salt chicken broth 6 cups stemmed watercress 2 teaspoons kosher salt Freshly ground pepper to taste Preheat the oven to 400 degrees F. Cut the squash in half, scoop out the fibers, and place cut-side down on a baking sheet. Roast until tender, about 45 minutes. Meanwhile, bring a saucepan of water to a boil. Blanch the carrots for 3 minutes, drain, and set aside. When the squash is nearly done, heat the reserved oyster oil and olive oil in a medium nonstick skillet over medium heat. Add the garlic and shallots and saute until golden, about 2 minutes. Add the mushrooms and saute until they begin to soften, about 3 minutes. Stir in the carrots and broth and cook for 2 minutes, scraping up the bottom of the pan with a wooden spoon. Add the oysters and watercress and stir until just wilted, about 1 minute. Season with 1 teaspoon salt and pepper. Keep warm. Use a fork to scrape out the squash flesh in spaghetti-like strands. Place in a bowl and gently toss with the remaining salt and pepper. Divide the squash among plates, mounding it in the center. Spoon the ragout over the squash and serve immediately. S(Internet Address:): "" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Partnered with the sophisticated flavors of shiitake mushrooms and smoked oysters, the humble squash is elevated to a new level. As its name implies, the flesh of this squash resembles long strands of pasta, and, like pasta, its mild taste becomes a backdrop for a flavorful sauce. * Exported from MasterCook * Spanish Fish Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cups White Rice 1 Tbsp Olive Oil 14 1/2 Oz Stewed Tomatoes -- With Juice 10 Oz Frozen Peas 4 Frozen Fish Fillets -- (4 Oz Each) (Sole, Flounder, Perch, Haddock Or Cod) , -- Thawed 1 cups Chunky Salsa (Mild, Med Or Hot) A simple and savory low-fat one-skillet meal made with fish fillets, rice, stewed tomatoes, frozen peas and salsa. From Express Lane Diabetic Cooking 1. In a skillet that has a lid, saute the rice in olive oil for 2 minutes. Add the stewed tomatoes. 2. Stir peas into the rice and tomatoes. Lay the fish fillets over this mixture. 3. Pour 1 cup of salsa over the top of the fish. Bring to a boil, then lower the heat. Cover and cook for 15 - 20 minutes over low heat until rice is cooked and fish is tender. Yield: 4 servings. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 374.9 Total Fat 7g Sat Fat 1.1g Carb 54.7g Fiber 4.3g Pro 23.1g Sod 447mg CFF 16.8% * Exported from MasterCook * Spiced Fig Bread Recipe By :Steven Raichlen's High-Flavor, Low-Fat Vegetarian Cooking Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup fresh orange juice 1/4 cup rum 12 oz dried figs -- stemmed 1 1/3 cups brown sugar 1 cup applesauce 1/2 cup nonfat yogurt 2 tbsp canola oil 4 egg whites -- lightly beaten 2 cups flour 1 tsp baking soda 1/2 teaspoon baking powder 1 1/2 teaspoons cinnamon 1 tsp ground ginger 1/4 teaspoon nutmeg -- could use more 1/4 teaspoon ground cardamom 1/8 tsp ground cloves 1 pinch salt Preheat oven to 350. Grease and flour 2 loaf pans. The original recipe called for 9 inch pans. I think I'll use 8" pans next time. I used Baker's Joy to prepare the pans. Gently warm the OJ and rum. Add the figs, remove from heat, cover and let soak for 20 minutes. Puree the figs with their liquid in a food processor. Add the brown sugar (I used light brown), applesauce, yogurt, oil, and egg whites. Puree. In a separate bowl sift together the flour (I used King Arthur's 100% White Whole Wheat), and remaining dry ingredients. Fold in the wet ingredients just until mixed (I added 2 tbsp milk since I used a heavier flour). Spoon into loaf pans and bake for 50 minutes or until a pick inserted comes out clean. Let cool 10 minutes before removing from pans. Kristin: This bread is very good. And sweet. I think it might be Christmas presents next year. It didn't rise much. Could be the flour. Or I might need to increase the leavening. The author says this bread is even better the next day. Formatted by Whome40@aol.com Jan 2001 - - - - - - - - - - - - - - - - - - - NOTES : Steven Raichlen's High-Flavor, Low-Fat Vegetarian Cooking * Exported from MasterCook * Spinach And Feta Triangles Recipe By :Joy of Cooking Serving Size : 32 Preparation Time :0:00 Categories : Appetizers Eat-LF Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tbsp butter 1/4 cup minced onions 10 oz frozen chopped spinach -- thawed and drained 4 oz feta cheese -- crumbled 1 tsp fresh lemon juice 1/2 tsp black pepper 1/4 cup butter -- melted 8 sheets phyllo dough sheet -- room temp 1. In small skillet over medium, melt butter. Add onions and cook, stirring, for about 5 mins. Add spinach and continue to cook over medium until juices are evaporated, about 5 mins. Remove to bowl and let cool. 2. Stir in feta, lemon juice and pepper. 3. Working with one phyllo sheet at a time, cut in half (across shorter direction) and brush one side of one half with butter. Top with other half. Cut into 4 long strips. Spoon tsp of filling at bottom left corner of strips. Fold up the strips in triangles. Brush finished triangle with butter. Repeat with remaining phyllo and filling. 4. Bake at 375F until golden brown, about 15 mins. To make ahead, simply freeze unbaked triangles and bake from frozen when desired. Message From Cathleen to The TNT Recipes List. My first attempt with phyllo pastry and it wasn't as hard as I was expecting. These are really delicious. I needed 10 sheets of phyllo dough to use up the filling. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 1 WW point * Exported from MasterCook * Spinach, Shiitake And Tofu Soup Recipe By :Chef Jim Coleman, Philadelphia Serving Size : 3 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 cups vegetable stock 8 ounces spinach 8 ounces tofu 4 ounces Fresh Shiitake mushrooms 1 teaspoon ground ginger 1 teaspoon sesame oil Salt and Pepper to taste Preps: drain tofu and cut into 1/2-inch-dice; clean spinach and roughly chop. thinly slice fresh shiitake mushrooms. Pour the stock into a large sauce pan and bring to a boil. Add the spinach, tofu, mushrooms, and ginger, return to a boil and cook for 2-3 minutes. Remove the pan from the heat and stir in the sesame oil. Season with salt and pepper and serve hot. Source: "A Chef's Table" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Could also use a mild miso broth with this one. I bought some instant "miso-cup" -- nice change from the usual "vegetable base" or "golden bouillon" - add a little teriyaki sauce to the broth when we want it a little sweeter. * Exported from MasterCook * Split Pea Soup With Turkey Ham Recipe By :Julie Davis, Eat Better...Spend Less Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup diced turkey ham 2 medium potatoes -- peeled and diced 2 carrots -- diced 2 tablespoons water 8 cups water 2 tablespoons instant chicken bouillon granules 1/2 teaspoon salt 1 pound dried split peas -- rinsed In large soup pot, heat turkey ham, potatoes, and carrots with 2 T. water for 5 minutes, stirring frequently. Add 8 cups water, chicken bouillon granules, and salt. Bring to boil. Add split peas; stir. Reduce heat; simmer until split peas are tender, 45 minutes to 1 hour. From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Strawberry-banana Smoothie Recipe By :Adapted from Mori-Nu Lite Recipe on Box Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 package Mori-Nu Lite Silken Tofu -- Firm -- 10 ounce pkg 2 1/2 ounces frozen sweetened strawberries -- or unsweetened plus 3 tablespoons sugar 1/4 banana -- ripe 1/8 cup orange juice -- or as needed Allow frozen fruit to partially thaw. (I use bananas that have been previously frozen) In a blender or food processor, combine all ingredients. Process until smooth adding any kind of fruit juice to make beverage desired consistency. -- 2 Points Description: "Lowfat frozen Shake" Source: "JaneStarr@home.com" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Substitution For Light Cream (Half And Half) Recipe By :Substituting Ingredients, An A to Z Kitchen Reference Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Half and half: -- 1/2 cup heavy cream plus 1/2 cup milk OR -- 7/8 cup milk plus 3 tablespoons butter -- or margarine OR -- 1/2 cup evaporated milk -- PLUS -- 1/2 cup milk I find this book to be extremely helpful when I don't have an ingredient that I need for a recipe I am working on. I can look up the missing ingredient and it will give me other ingredients that can be used instead of the original one. Here is an example: cream, light (or half and Half), 1 cup = 1/2 cup heavy cream plus 1/2 cup milk = 7/8 cup milk plus 3 tablespoons butter or margarine = 1/2 cup evaporated milk plus 1/2 cup milk As you can see there are 3 substitutions that can be used in place of 1 cup light cream. Third Edition of Substituting Ingredients, An A to Z Kitchen Reference by Becky Sue Epstein and Hilary Dole Klein. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Succotash Recipe By :Vegetarian Cooking for Everyone, Deborah Madison p364 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups frozen baby lima beans -- or fresh shelling beans 6 ears sweet corn -- kernels and scrapings removed separately 4 tablespoons butter Salt and freshly milled pepper Chopped parsley Paprika Put the beans in a saucepan, cover them with water, and simmer until tender, several minutes for frozen beans, about 25 minutes for fresh. Drain, reserving the cooking water. Add the corn kernels to the pan with the butter, 1/2 teaspoon salt, and enough of the cooking water to barely cover. Cook gently for 3 minutes, then stir in the scrapings. Turn the heat to low and cook, without stirring, until most of the liquid is cooked off, 5 to 10 minutes. Season with pepper, pour into a serving dish, and add the parsley and a dash of paprika. Serve right away. Yield: serves 6 Prep Time: 18 minutes Cooking Time: 38 minutes Difficulty: Easy From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet And Sour Wings Recipe By :Company's Coming Slow Cooker Recipes by Jean ParE Serving Size : 28 Preparation Time :0:00 Categories : Appetizers Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds chicken wings -- (about 28 wings pieces) or 18 drumettes 1 cup packed brown sugar 1/4 cup all-purpose flour 1/2 cup water 1/4 cup white vinegar 1 1/2 tablespoons ketchup 1/4 cup soy sauce 1/4 teaspoon garlic powder 1 tablespoon onion flakes 1/2 teaspoon salt 1/2 teaspoon prepared mustard Discard tip and cut wings apart at joint. Place chicken pieces in 5 quart (5L) slow cooker. Mix brown sugar and flour well in saucepan. Add water, vinegar and ketchup. Stir. Add remaining 5 ingredients. Heat and stir until boiling and thickened. Pour over wings. Cover. Cook on LOW for 8 or 9 hours or on HIGH for 4 to 4-1/2 hours until tender. Serve from slow cooker or remover to platter. Makes 28 wing pieces or about 18 drumettes. From hdeacey1@sympatico.ca - - - - - - - - - - - - - - - - - - - NOTES : 1 wing pieces using MC Nutritional Values = 2 points I usually purchase wings already separated and tips removed. (Helen D.) * Exported from MasterCook * Sweet Potato Biscuits With Yogurt Recipe By :Beryl M Marton 1999 Great Chicken Cookbook for People with D Serving Size : 10 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Sweet Potatoes & Yams Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large sweet potato -- baked -- (2/3 to 3/4 cup mashed sweet potato) 1 teaspoon butter Salt and pepper to taste 1 1/2 cups sifted flour 2 tablespoons baking powder 1/2 teaspoon salt -- optional 1 tablespoon sugar 1/2 cup shortening 1/2 cup plain lowfat yogurt cooking spray Peel and discard potato skin. Mash hot sweet potato with butter, salt and pepper. Sift flour, baking powder, salt and sugar together. Place in FOOD PROCESSOR. Add shortening and blend until crumbly. Add sweet potato and yogurt. Blend until just combined. Turn out onto a floured board. Knead 2 to 3 times. Pat into a 1.5-inch thick disc. Using a floured cutter or glass, cut out 10 biscuits. Light coat a baking sheet with cooking spray. Place biscuits on sheet. BAKE in PREHEATED 425F OVEN for 12 to 15 minutes. Description: "Baking powder biscuits with mashed sweet potato; yogurt instead of buttermilk." Source: "Trade Paper ADA" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tagliatelle With Poppy Seed Butter Recipe By :Cornelia Schinharl: Noodles: A Veg Journey Through the World Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound young carrots -- trimmed and peeled Salt 1 pound tagliatelle (or fettuccine or other flat noodle) 1 tablespoon butter 3 tablespoons poppy seeds 1/2 bunch parsley -- leaves only, minced Freshly ground black pepper Cut carrots into 2-inch pieces, then into 1/4-inch sticks. Blanch carrots in boiling water 3 to 4 minutes. Rinse with cold water and drain well. For the tagliatelle: Bring to boil plenty of water (enough to cover the pasta generously). Add salt and tagliatelle and boil until al dente. Meanwhile, melt butter in medium pan. Add poppy seeds and saute over medium heat about 1 minute. Add carrots and parsley and heat. Season with salt and pepper. Drain tagliatelle lightly to keep pasta moist. Stir in carrot mixture. Serve immediately on warmed plates. Serves 4. Nutrition information per serving: 445 calories, 6 grams fat, 8 milligrams cholesterol, 7 milligrams sodium. Cuisine: "Vegetarian" Cornelia Schinharl: Noodles: A Vegetarian Journey Through the World of Pasta (Barrons) From "Ellen Pickett" - - - - - - - - - - - - - - - - - - -