* Exported from MasterCook * Tartar Sauce Recipe By :Low Fat Cooking for Dummies Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup fat-free or lowfat mayonnaise 3 tablespoons skim milk -- (if needed to thin the mayonnaise) 3 tablespoons chopped onions or scallions 1 tablespoon fresh lemon juice 1/4 cup finely chopped sweet or dill pickles 1/4 cup finely chopped pimento or red bell pepper 1/4 cup chopped fresh parsley or watercress 1 tablespoon Dijon mustard Makes 8 Servings (about 2 cups) In a small bowl, combine all the ingredients and mix well. Chill and serve. Per Serving: Calories 34 Protein 0 g Carbohydrates 7 g Total Fat 0 Sodium 298 mg % calories from fat 7 Fiber 1 g Cholesterol 0 mg From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tex-mex Cream Of Chicken Soup Recipe By :BHG Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Pasta Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound ground raw chicken or turkey 1/4 cup chopped onion 2 cloves garlic -- minced 2 cups skim milk 10 3/4 ounces light condensed cream of chicken soup 1 7 ounces who kernel corn with sweet peppers -- drained 3/4 cup chopped tomato 4 ounces diced green chilies -- drained 2 tablespoons snipped fresh cilantro or parsley 1/4 teaspoon ground red pepper 1 cup reduced fat shredded Monterey Jack cheese (4 ounces) Fresh cilantro or parsley (optional) In a large saucepan or Dutch oven cook ground chicken or turkey, onion, and garlic until chicken or turkey is no longer pink and onion is tender but not brown. Drain fat from pan. Stir in milk, cream of chicken soup, corn, chopped tomato, chili peppers, cilantro or parsley, and ground red pepper. Bring to boiling. Reduce heat and simmer, uncovered, for 5 minutes, stirring occasionally. Add cheese; cook and stir until cheese melts. Garnish each serving with additional cilantro or parsley, if desired. With reduced dairy fat ingredients: Per Serving: Calories 261 (21% from fat); 6g Total Fat; 1g Fiber (6 Points) Variation - Full fat ingredients: 375 calories, 19 g total fat, 9 g saturated fat, 68 mg cholesterol, 1481 mg sodium, 29 g carbohydrate, 24 g protein. Fro PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Ground red pepper and green chili peppers add a spiciness to this creamy soup. For an accompaniment, serve some cornbread or cornsticks with it. * Exported from MasterCook * The Champ's Sausage Without Guilt Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 slightly beaten egg white 1/3 cup finely chopped onion 1/4 cup finely snipped dried apples or 1/2 cup finely chopped fresh Red Delicious apple 1/4 cup seasoned bread crumbs 2 tablespoons snipped fresh parsley 1/2 teaspoon sea salt 1/2 teaspoon ground sage 1/4 teaspoon ground nutmeg 1/4 teaspoon black pepper 1/8 teaspoon cayenne pepper 1/2 pound lean ground turkey breast In a medium bowl, combine the egg white, onion, apple, bread crumbs, parsley, salt, sage, nutmeg, black pepper and cayenne pepper. Add the ground turkey and mix well. Shape the mixture into 8 patties. Preheat grill and place the patties on the grill 4 at a time. Cook for 5 minutes or until the meat is no longer pink and the juices run clear, turning once or twice. http://www.accessatlanta.com/partners/ajc/epaper/editions/thursday/food_a33563 0c523d60980050.html Formatted by Whome40@aol.com Jan 2001 - - - - - - - - - - - - - - - - - - - NOTES : Makes 8 patties Here's one for the Foreman Grill. I'm sure you could do it on the stove too. This recipe was included in the early versions of George Foreman's Lean Mean Fat-Reducing Grilling Machine. We don't know if Foreman really came up with the recipe, but we do know this sage sausage is great. You'll hardly miss the real thing. * Exported from MasterCook * Tofu Salad Recipe By :Vibrant Life Online Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds lite firm silken tofu -- drained and pressed 2 garlic cloves -- minced 2 tablespoons honey 1 tablespoon soy oil 2 tablespoons low-sodium soy sauce cooking spray 12 cups mixed salad greens -- cleaned 3/4 cup chopped red bell peppers 1 1/2 cups broccoli florets 6 ounces blanched pea pods -- cut in half 1 1/2 thinly sliced carrot coins 1/3 cup low-sodium soy sauce 1/4 cup water 2 tablespoons lemon juice 2 tablespoons sesame oil Slice each drained tofu block into 1/2-inch thick slices; cover with paper towel and press. Combine garlic, honey, soy oil, and soy sauce. Spread half of the marinade in the bottom of a glass baking dish and top with the tofu slices. Spread the remaining marinade over the tofu. Refrigerate, covered, for 20 minutes to 2 hours. Coat a large nonstick skillet with cooking spray and place over medium-high heat until hot. Remove tofu slices from marinade and add to skillet. Cook for 2 to 3 minutes on each side or until lightly brown; let cool. Cut each piece into wide strips. Combine salad greens, red bell peppers, broccoli, pea pods, and carrots; evenly divide among six plates. Top with tofu. Combine soy sauce, water, lemon juice, and sesame oil. Drizzle salad with dressing. Calories per serving: 300; protein: 21 grams; fat: 13 grams; carbohydrate: 30 grams; cholesterol: 0 milligrams; fiber: 11 grams. Source: "http://www.vibrantlife.com/index.html" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Top Potatoes Recipe By :Julie Davis, Eat Better...Spend Less Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Potatoes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound lean ground turkey or beef 1 medium onion -- finely chopped 1/2 cup lowfat sour cream Salt and pepper to taste 4 Baked Potatoes -- hot Butter to taste Brown ground turkey with onion in large skillet. Add sour cream and blend until turkey and onions are coated. Salt and pepper to taste. Slice potatoes lengthwise and butter them to taste. Top each potato with equal shares of the meat mixture. Source: "http://stretcher.com/stories/971017c.htm" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tortilla Dessert Cups Recipe By :Taste Of Home's Light & Tasty Online Serving Size : 20 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons sugar 2 teaspoons ground cinnamon 10 6 inch flour tortilla 8 ounces reduced-fat cream cheese -- softened 1 cup cold fat-free milk 1 package sugar-free instant white chocolate or vanilla pudding mix -- (1 ounce) 2 cups reduced-fat whipped topping 1/4 cup milk chocolate chips -- melted In a small bowl, combine sugar and cinnamon. Coat one side of each tortilla with nonstick cooking spray; sprinkle with cinnamon-sugar. Turn tortillas over; repeat on the other side. Cut each tortilla into four wedges. For each dessert cup, place round edge of one tortilla wedge in the bottom of a muffin cup, shaping sides to fit cup. Place a second tortilla wedge in muffin cup, allowing bottom and sides to overlap. Bake at 350 for 10 minutes or until crisp and lightly browned. Cool completely in pan. Meanwhile, for filling, beat cream cheese in a mixing bowl until smooth. In another mixing bowl, beat milk and pudding mix on low speed for 2 minutes. Beat in cream cheese on low until smooth. Fold in whipped topping. Cover and refrigerate for 1 hour. Carefully remove cups from pan. Pipe or spoon about 3 tablespoons filling into each cup. Drizzle or pipe with melted chocolate. Refrigerate for 5 minutes or until chocolate is set. Store in the refrigerator. Yield: 20 servings. Nutritional Analysis from source: One serving (1 dessert cup) equals 130 calories, 4 g fat (2 g saturated fat), 5 mg cholesterol, 178 mg sodium, 19 g carbohydrate, trace fiber, 4 g protein. Diabetic Exchange: 1-1/2 starch. -- 3 pts Description: "Diabetics and dessert lovers alike are wowed by these creamy treats." Source: "http://www.lightandtasty.com/LNTpremsugar.asp" From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : Diabetics and dessert lovers alike are wowed by these creamy treats. Says Susan M. of Wakeman, Ohio. After finding out my mother had diabetes, I went on a search for good recipes like this. These bites taste so yummy, no one will ever guess they're low in anything! * Exported from MasterCook * Trader Joe's 17 Bean And Barley Soup Recipe By :Hanneman tested 01/15/01 Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces Mixed Dried Beans and Barley -- see note 2 tablespoons olive oil 1 cup chopped onion 1 teaspoon minced garlic 1 cup chopped carrots 1 cup chopped celery 1 cup chopped bell peppers (red, yellow, green) 1 bay leaf or 1/4-tsp old bay seasoning 1/2 teaspoon Italian herbal seasoning 1 teaspoon dried basil salt and pepper -- to taste 8 ounces marinara sauce or chopped tomatoes or -- may double salsa water -- as needed Garnish Options: ground coriander fresh cilantro Rinse beans. Soak overnight. Drain. Heat oil in large soup pan. Cook onion, garlic, carrot, celery, peppers, and herbs with a pinch of salt and pepper. When soft, add the drained beans, tomatoes of choice and water to cover. Simmer, covered for 90 minutes. Source: "Recipe from package of Trader Joe's Soup Mix" Yield: "12 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Trader Joe's bag if mixed beans includes barley. The medley contains: baby lima beans, black turtle beans, blackeye peas, dark red kidney beans, garbanzo beans, great northern beans, green lentils, green split beans, large lima beans, light red kidney beans, navy beans, pink beans, pinto beans, red lentils, small red beans, small white beans, yellow split peas and pearl barley. This recipe is listed on the bag. TASTE TEST: We doubled the beans, used the entire 16 ounce bag (3 cups) . We increased the chopped vegetables: a total of 3 1/2 cups and favored the bell peppers. We opted for Old Bay seasoning and about 2/3 cup roasted pepper and tomato salsa mixed with 2 to 3 tablespoons of tomato paste. Very good soup but it needed a spice so we added ground and fresh coriander about 10 minutes before serving. Reheats very well. * Exported from MasterCook * Tri-colour Bean Soup Recipe By :Smart Cooking by Anne Lindsay Serving Size : 12 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large sliced onions 3 cloves garlic -- minced 4 cups water 2 potatoes -- cubed 3 carrots -- cut 1/4" thick -- slices 19 ounces canned pinto beans -- drained 19 ounces canned kidney beans -- drained 19 ounces blackeyed peas, canned -- drained or 19 ounces garbanzo beans, canned -- drained or 1 teaspoon oregano 2 teaspoons basil salt and pepper In large saucepan, combine onions, garlic, water, potatoes and carrots; bring to a boil, cover and simmer for 20 minutes or until vegetables are tender. Add all beans, oregano, basil, and salt and pepper to taste. Simmer for 5 to 10 minutes to blend flavours. Makes 12 1 cup servings. Serving Ideas : Rush-Hour Family Dinner Tri-Colour Bean Soup Spinach Salad Wholewheat Rolls Fruit Fruit. Description: "This hearty soup is a meal on its own. Served with homemade bread and a crisp salad." Source: "Published in cooperation with the Canadian Cancer Society 1986" From hdeacey1@sympatico.ca - - - - - - - - - - - - - - - - - - - NOTES : Using Mastercook Nutritional Values the WW points are 2 Diabetic Exchange: Exchanges: 1 1/2 Starch Foods; 1/2 Fruits & Vegetable; --- I think I mislead everyone in the beans, there are 3 cans of beans used at one time in the soup. 1 can Pinto, 1 can kidney or baby lima or flageolets, and 1 can of garbanzo beans(chick-eas) or black-eyed peas, all drained. I used 1 can of pinto, 1 can of red kidney beans and 1 can blackeyed peas. Soup was fabulous. Thanks Mel for bring up the point that it was confusing of how many cans of beans were to be used. It is 3. * Exported from MasterCook * Turkey Cranberry Bites Recipe By :Pampered Chef w/ adaptations Serving Size : 60 Preparation Time :0:00 Categories : Appetizers Eat-LF Mailing List Pies, Crusts & Pastry Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cups light mayonnaise -- Hellman's 3 tbsps honey mustard 1/2 tsp coarsely ground pepper 1 lb turkey breast slices -- chopped 3/4 cups chopped celery 3 tbsps chopped fresh parsley 3/4 cups dried cranberries -- chopped 6 ozs shredded Swiss cheese 1/2 cups chopped walnuts 60 miniature phyllo cups Preheat oven to 375F. Measure mayo, mustard and black pepper into bowl. Add chopped turkey, chopped celery, chopped parsley, chopped cranberries, shredded cheese, and walnuts. Stir to combine. Spoon into mini phyllo cups and bake for 12-15 minutes until heated through. Betsy's Notes: This was originally presented in a wreath made of crescent roll dough and made 10 servings. I didn't have the space to make it ahead and store, so I adapted to the mini phyllo shells From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 1 ww point * Exported from MasterCook * Turkey Meatballs In Light Tomato Sauce Recipe By :iwon.com Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 cups hot cooked instant rice without margarine 1 14.5 oz can diced tomatoes -- undrained 4 medium carrots -- 1/2-inch chunks 1 leek (white portion only) -- 1/2-inch slices 1 1/2 lbs lean ground turkey 1 cup rolled oats 4 oz fresh mushrooms -- finely chopped 1/2 tsp dried oregano leaves 1/2 tsp dried basil leaves 1/2 tsp dried thyme leaves 1 tsp salt 1/2 tsp pepper 1 tbsp lemon juice 2 medium zucchini -- 1/2-inch chunks While rice is cooking, in Dutch oven, combine tomatoes, carrots and leek, mix well. Bring to a boil. Reduce heat, cover and simmer while preparing meatballs. In large bowl, combine all remaining ingredients except zucchini, mix thoroughly. Shape mixture into 1-inch balls. Place in simmering sauce, cook 5 minutes. Add zucchini, simmer an additional 6 minutes or until meatballs are no longer pink in center. Serve over rice. Source: "ELF 01/26/2001 Tina Bell (tdbell1@jps.net)" Formatted by PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Turkey Sausage Barley Soup Recipe By :Variation by Hanneman, tested 01-11-01 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1/2 medium onion salt and black pepper 6 ounces sweet Italian turkey sausage link -- or ground turkey 1 teaspoon unsalted butter or margarine -- or substitute 1 large carrot -- sliced 1 large stalk celery -- sliced 1/2 teaspoon dried basil 1/4 teaspoon dried chervil 1/4 teaspoon old Bay Seafood seasoning 1 7/8 oz pack Turkey gravy mix 2/3 cup barley 5 cups water -- plus 1 cup if needed 1/4 teaspoon concentrated beef broth (Knorr) -- or less to taste 3/4 cup frozen lima beans -- or to taste fresh herb for garnish Chop the onion. Place heavy bottomed soup pot over medium high heat. Add oil. Saute the onion with a pinch of salt and pepper. Meanwhile, remove turkey from casing and cut into small pieces; adding to the pot as you do. Brown the onion and turkey, breaking the turkey into smaller pieces as it cooks. Add the butter, carrot, celery, basil, chervil and bay seasoning. Saute for 2 to 3 minutes or until the carrot begins to soften. Add the gravy mix: stir well to mix and moisten. Add the barley. Stir well to coat the barley. Add the water. Bring just to a boil. Add the beef broth-base and the lima beans. Stir. Cover. Reduce heat to the lowest setting. Cook for about 45 minutes: check after 30 minutes and add water if needed. Correct seasonings and garnish with chopped fresh basil, thyme or parsley. Source: "Inspired by a recipe from Julie Davis, Eat Better...Spend Less (http://stretcher.com/stories/971106c.htm) who got the idea from Idea from "Mary Jo"" Start to Finish Time: "1:00" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This turkey barley with vegetable soup wins any competition with the old standby, beef and barley. We used a mild sweet turkey sausage which is close to "lean ground turkey" in it's fat content. The gravy mix adds lots of flavor in a hurry. Try to find a mix that is low is salt. I used a turkey gravy mix (to make 1 cup gravy) in this soup to add flavor in a hurry. The salt is higher doing it that way but not so bad... * Exported from MasterCook * Two-spice Vanilla Tapioca Pudding Recipe By :Nina Simonds on Cooking Live Serving Size : 8 Preparation Time :0:00 Categories : Asian Desserts Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup small pearl tapioca -- (if unavailable use large pearl tapioca) 4 cups soy milk 3/4 cup sugar 1/2 teaspoon salt 2 egg yolks 1 tablespoon vanilla extract 1 1/2 teaspoons ground cinnamon 3/4 teaspoon ground nutmeg 3 egg whites -- at room temperature 1/4 teaspoon cream of tartar Soak the tapioca in warm water to cover for 1 hour. Drain and set aside. Preheat the oven to 375 degrees. Lightly butter a 12-inch oval or gratin baking dish and place it in a large brownie pan. Mix the tapioca, soy milk, sugar, and salt in a heavy nonaluminum saucepan. Bring the soy milk to a boil over medium heat while whisking. Lower the heat and let the mixture simmer 10 minutes, whisking occasionally. Remove from the heat and quickly whisk in the egg yolks, vanilla extract, cinnamon, and nutmeg. In another bowl, beat the egg whites with the cream of tartar until just stiff. Whisk 1/2 a cupful into the tapioca, then fold the remaining in. Pour the tapioca mixture into the prepared baking dish. Place the baking dish and brownie pan in the middle shelf of the oven and pour several inches of boiling water around the outside. Bake about 35 minutes, until the top is puffed and golden. The inside will still be a little soft. Remove, cool slightly, and serve warm or at room temperature. Yield: 6 to 8 servings Prep Time: 1 hours 0 minutes Cooking Time: 1 hours 0 minutes From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Uncommon Ramen Recipe By :Julie Davis, Eat Better...Spend Less Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups water -- or 1 cup per package 1 package baked ramen noodles: creamy chicken flavor -- 3 oz 1 package baked ramen noodles: any other flavor -- 3 oz 8 ounces sliced water chestnuts -- canned 1 3/4 cup cooked shredded or finely chopped chicken 4 ounces fresh or frozen pea pods (about 1 1/2 cups) 1 medium carrot -- grated Place seasoning packet from creamy chicken flavor ramen noodles and water in medium pot. Discard other flavoring packet (or save for seasoning other dishes). Place remaining ingredients in medium pot, breaking up ramen noodles. Bring to boil. Reduce heat; cover and simmer for 3 minutes. Serve immediately. Serve with reduced sodium soy sauce, if desired. From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Use leftover chicken or pork or quickly grill or microwave frozen chicken thigh or breast. hi! I'm formatting some recipes today. Bob and I do something like the one below often. One 3-oz package will feed two. We too grate carrot, and zap a chicken thigh or use up leftover. Or add baked tofu. Yes to the pea pods or peas. I add more water because we like the broth. and use celery instead of canned waterchestnuts. We sometimes add sunflower seeds or lightly toast raw cashews. A few red pepper flakes and a dollop of teriyaki sauce instead of the hot sauce. Lots of ways to vary this. And it's quick. Easy to keep it in the pantry for those "too tired to cook" nights. * Exported from MasterCook * Upside-down Pear Chocolate Cake Recipe By :Jesse Cool (Cooking Live) Serving Size : 10 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cups whole-grain pastry flour 1 3/4 cups sugar 3/4 cup unsweetened cocoa powder 2 teaspoons baking soda 1 teaspoon baking powder 3/4 teaspoon salt 2 eggs 3/4 cup brewed strong coffee -- cooled 3/4 cup buttermilk 1/2 cup vegetable oil 1 teaspoon vanilla extract 2 large pears -- peeled, cored and -- sliced (2 to 3) Preheat the oven to 375 degrees. Lightly oil a 10-inch cake pan. Line the pan with parchment or waxed paper and lightly oil the paper. In a medium bowl, combine the flour, sugar, cocoa, baking soda, baking powder, and salt. In a large bowl, whisk together the eggs, coffee, buttermilk, oil, and vanilla extract. Gradually stir the flour mixture into the egg mixture. Mix until thoroughly blended. Line the bottom of the cake pan with the pears in a circular design. Pour the batter on top of the pears. Bake for 55 minutes, or until a wooden pick inserted in the center comes out clean. Place on a cooling rack and let stand for 10 minutes. With a butter knife, cut around the edge of the cake, loosening the sides. Invert the pan onto a plate. Using the handle of the knife, vigorously tap the top of the pan, even shaking it a bit, to loosen the cake. Leave the pan over the cake for 15 minutes. Remove the pan and let the cake cool completely. Yield: 10 servings Prep Time: 25 minutes Cooking Time: 1 hours 20 minutes Difficulty: Easy From Ellen C - - - - - - - - - - - - - - - - - - - NOTES : She says you can use any seasonal fruit on the bottom. Cherries, peaches, pineapple... * Exported from MasterCook * Vanilla Bean Creme Brulee Recipe By :www.cookinglight.com/articles/get_article.asp?aID=9493 Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 large egg yolks 1 teaspoon granulated sugar 1/8 teaspoon salt 2 cups 2% reduced-fat milk 1 piece vanilla bean -- (3-inch) split lengthwise -- or 1 teaspoon vanilla extract 3 tablespoons granulated sugar 3/4 cup nonfat dry milk 1/4 cup packed light brown sugar 1 1/2 teaspoons water 1. Preheat oven to 300 degrees. 2. Combine first 3 ingredients in a medium bowl; stir well with a whisk. Set aside. 3. Pour reduced-fat milk into a medium saucepan. Scrape seeds from vanilla bean; add seeds, bean, 3 tablespoons granulated sugar, and dry milk to pan. Heat mixture over medium heat to 180 degrees or until tiny bubbles form around the edge (do not boil), stirring occasionally with a whisk. Discard bean. 4. Gradually add hot milk mixture to egg mixture, stirring constantly with a whisk. Divide milk mixture evenly among 6 (4-ounce) ramekins or custard cups. Place ramekins in a 13 x 9-inch baking pan; add hot water to pan to a depth of 1 inch. Bake at 300 degrees for 1 hour or until center barely moves when ramekin is touched. Remove ramekins from pan; cool completely on a wire rack. Cover and chill at least 4 hours or overnight. 5. Combine brown sugar and water in a 1-cup glass measure. Microwave at high 30 seconds; stir until sugar dissolves. Microwave at high 60 seconds; pour evenly over each dessert, quickly tipping ramekins to coat tops of brulees. (There will be a thin layer of melted sugar.) Let harden. Yield: 6 servings (serving size: 1 custard). CALORIES 185 (25% from fat); FAT 5.2g (sat 2.1g, mono 1.8g, poly 0.5g); PROTEIN 10g; CARB 24.7g; FIBER 0g; CHOL 155mg; IRON 0.6mg; SODIUM 177mg; CALC 309mg http://www.cookinglight.com/articles/get_article.asp?aID=9493 From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : These five great desserts will cost you less than 300 calories -- a small price to pay for big flavor. The holidays may be over and the new year rung in, but that doesn't mean all the good cheer has to stop for the duration of winter. Here are five incredible desserts -- none of which will ruin your New Year's weightloss resolutions -- to make these blustery months bearable. From Vanilla Bean Creme Brulee to Maple-Pear Upside-down Cake, each is reason to celebrate all over again. * Exported from MasterCook * Vegan Burger And Other Meatless Patties Recipe By :Harriet Yafuso, Maui, HA Serving Size : 8 Preparation Time :0:00 Categories : Burgers & Loaves Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup cooked garbanzo beans 1/4 cup rice milk -- (see note) 1 cup rolled oats 1/2 cup minced green bell peppers 1/2 cup shredded carrots 1 onion -- minced 1/2 cup walnuts -- chopped fine 1 tablespoon Liquid Aminos (see note) 2 teaspoons McKay's Beef Style Seasoning (see note) or bouillon 1 teaspoon sage Process garbanzos and milk in a blender until smooth, adding more milk if needed. Pour into a bowl and add remaining ingredients. Drop by spoonfuls onto a skillet sprayed with oil. Flatten each patty with the back of a spoon. Cover and brown slowly, about 20 minutes per side. Makes 8 patties. Approximate nutritional information, per patty: 140 calories, 6.5 g total fat, 1 g saturated fat, no cholesterol, 210 mg sodium. How to Make your Own veggie burger -- This recipe is an example of how to make your own veggie patties or meat-free loaf. Simply make your choice of one ingredient from each of the following categories. Legumes: 2 cups of cooked lentils, tofu or kidney, garbanzo, pinto or soy beans Grains: 1 to 2 cups of whole-grain bread crumbs or cereal flakes, rolled oats, brown rice, Grape-Nuts cereal, wheat cracker crumbs or croutons. Nuts: 1/2 cup chopped nuts or pumpkin or sunflower seeds. Liquid: 1/2 cup vegetable broth, soy or grain milk, tomato juice or sauce. Binder: 2 tablespoons soy or wheat flour, 2 to 3 tablespoons gluten flour, 3 tablespoons potato flour or tapioca, 1/2 cup cooked oatmeal or Cream of Wheat. Seasonings: 1/2 to 1 teaspoon of any combination of spices such as cumin, basil, oregano, parsley, rosemary, sage, celery salt, garlic, onion salt, Liquid Aminos. Vegetable seasonings: 1 chopped onion, 1 to 2 cloves minced garlic, 2-3 tablespoons pimento, etc. Mix ingredients. To make a loaf, press into a sprayed pan and bake at 350 degrees for 45 minutes. Or form into patties and bake or brown in a skillet. Source: "http://starbulletin.com/1999/09/01/features/story1.html" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Rice milk is available in supermarkets next to canned or boxed milks. Liquid Aminos is a substitute for soy sauce and is available at Longs Drugs stores and health food markets. McKay's seasoning is available at health-food stores. * Exported from MasterCook * Vegetable Lasagna #5 Recipe By :Cooking Light Magazine: Jan/Feb 2001, page 140 Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon olive oil 3/4 cup sliced mushrooms 3/4 cup chopped zucchini 1/2 cup sliced carrots 1/2 cup chopped red bell pepper 1/2 cup thinly sliced red onion 1 fat-free tomato-basil sauce 2 tablespoons pesto sauce -- commercial 1 (15-oz carton) part-skim ricotta cheese cooking spray 6 hot cooked lasagna noodles -- cut in half -- about 6 oz 3 ounces shredded part-skim mozzarella cheese -- about 3/4 cup Preheat oven to 375 degrees F. Heat oil in medium saucepan over medium heat. Add mushrooms and the next 4 ingredients (mushrooms though onion). Cook for 5 minutes, stirring frequently. Add pasta sauce, bring to a boil. Reduce heat, and simmer 10 minutes. Spray 8-in square baking dish with cooking spray. (Use disposable aluminum foil pan for easy clean-up/ gift-giving) Combine pesto and ricotta in a small bowl. Spread 1/2 cup tomato mixture in the bottom of the square baking dish. Arrange 4 noodle halves over tomato mixture. Top noodles with half of ricotta mixture. Top ricotta with 1 cup of tomato mixture. Repeat layers, ending with noodles. Spread remaining tomato mixture over noodles; sprinkle with mozzarella. Cover and bake at 375 for 30 minutes. Uncover and bake an additional 20 minutes. Let stand 10 minutes before serving. To make ahead: Assemble as directed. Stop before baking. Cover and refrigerate overnight. Let stand 30 minutes at room temperature; bake as directed above. Per Cooking Light: 328 cals, 10.9 g. fat(30%CFF), 3.7 g fiber= 7 WW points 39 g. carb, 418 mg. calcium (almost 2 milk servings worth of calcium!) Description: "Helping Hands Recipe: Make ahead and deliver uncooked with baking instructions." S(typos and MC formatting by): "JaneStarr@home.com in CT" 7 points - - - - - - - - - - - - - - - - - - - NOTES : Jane's notes: I added salt to the tomato mixture and used a leek instead of the red onion, since I had it on hand. I didn't have pesto sauce, so I used 2 teaspoons of the "pesto paste" that comes in a tube and mixed it with less than the 2 tablespoons of olive oil (that the package directs). This was very tasty. I don't see any reason why this recipe couldn't be frozen unbaked. I would just thaw for 24 hrs in the refrigerator and bring to room temperature for half an hour before following the regular baking directions. This could easily be made in a 9 X13 inch pan by just doubling the ingredients and using whole lasagna noodles. I made this last week, and we really enjoyed. I did add salt and some garlic to the sauce to "spice it up". This was really convenient since I was able to do the cooking in the morning and leave my DH directions to cook it when he got home. (I'm still working on my recovery from this frozen shoulder/elbow tendonitis, so I'm pretty much out of commission by e * Exported from MasterCook * Vegetable Strata Recipe By :Successful Living with Diabetes Magazine Nov/Dec 2000 Serving Size : 2 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup chopped fresh broccoli floweret 2 white bread slices -- cubed butter-flavoured cooking spray 2 ounces shredded reduced-fat Swiss Cheese -- (1/2 cup) 2 tablespoons shredded carrots 1 tablespoon sweet red pepper -- chopped 1 tablespoon chopped green onions 3/4 cup 1% low-fat milk 1/2 cup fat free egg substitute -- *see Note 1/4 teaspoon dry mustard 1/4 teaspoon low sodium Worcestershire sauce 1/8 teaspoon black pepper -- coarsely ground 1 dash salt Arrange broccoli in a vegetable steamer over boiling water. Cover and steam 3 minutes or until crisp-tender. Place bread cubes in a 1-quart baking dish coated with spray; sprinkle with cheese. Top with broccoli, carrot, red pepper, and onions. Combine milk and remaining 5 ingredients stirring well; pour over broccoli mixture. Cover and chill 8 hours. Bake, uncovered at 350°F. for 40 minutes or until set. Let stand 10 minutes before serving. Yield 2 From hdeacey1@sympatico.ca --- Helen D.'s Vegetable Strata recipe looks wonderful as well. I love that the recipe is for 2 servings...very cute. I think I will try using fat free cheese since it goes in the body of the casserole. May make this to go along with her recipe for sweet and sour chicken in the crockpot. Just might heat up some leftover rice or microwave a potato while I'm at it and have a real dinner. Yahoo!! [ "Linda M. Clasby" ] - - - - - - - - - - - - - - - - - - - NOTES : According to Magazine, the Nutritional Values as follows: Per serving: Calories 262, Protein 23.1g, Fat 7.5g, Carbohydrate 26.0g, Fiber 3.3g, Cholesterol 22mg, Sodium 425mg Exchanges: 1 Starch, 2 Vegetables, 2 Medium-Fat Meat (US Diabetic Exchanges) (WW Points using the above calculation = 5) Note 1, I used lowfat Swiss Cheese, and I use Egg Beaters, Using the MasterCook Nutritional Values (I use only MC for my program as okay by my Diabetic dietitian) My WW Points would be 4 and the Exchanges I would us is 1 Starch; 2 Protein; 1/2 Fruit & Vegetable; 1/2 Milk; 1/2 Fat (this would be for Canadian Diabetic Exchanges) --- * Exported from MasterCook * Vegetable Tortillas With Mixed Bean Salsa Recipe By :Rosemary Moon, High Fiber, High Flavor Serving Size : 12 Preparation Time :0:00 Categories : Eat-LF Mailing List Mexican & Southwestern Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- SALSA: 15 ounces canned mixed beans -- drained and rinsed 1 small red onion -- finely chopped 2 small clove garlic -- finely chopped 1/3 cup diced cucumber 1 red chile pepper -- seeded -- and finely chopped 1 medium avocado -- chopped 1 tablespoon orange juice 1 tablespoon white wine vinegar salt and freshly ground black pepper FILLING: 2 tablespoons olive oil 1 1/4 pounds diced mixed vegetables -- ( leeks, onions, celery,mushrooms, -- bell peppers, etc.) 1 teaspoon chili powder 14 ounces canned chopped tomatoes salt and freshly ground black pepper TO SERVE: 12 flour tortillas -- warmed grated cheddar cheese sour cream chopped cilantro Prepare the salsa by mixing all the ingredients together and leaving for up to 1 hour, to allow the flavors to blend. Heat the oil in a large skillet or wok; add all the prepared vegetables and stir-fly quickly for 2 to 3 minutes. Stir in the chili powder and the tomatoes and cook for a further 5 minutes, until the vegetables are just softened. Season to taste. Spread some of the vegetable mixture over a tortilla, then top it with grated cheese. Add some salsa and sour cream. Dust with chili powder and sprinkle with cilantro. Then roll up and eat. Source: "http://www.fireflybooks.com/books/5185F.html" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Don't overfill the tortillas -- they are best eaten with your fingers. * Exported from MasterCook * Vegetarian Chili #5 Recipe By :MEATLESS MEALS FOR WORKING PEOPLE, Debra Wasserman Serving Size : 6 Preparation Time :0:00 Categories : Chilis Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon oil 1 large onion -- chopped 3 cloves garlic -- minced 1 large green pepper -- chopped 3 cups water 1 cup kidney beans -- (pre-cooked or canned) 4 large ripe tomatoes -- chopped 1 cup corn kernels -- (fresh or frozen or canned) 1 teaspoon salt 1 teaspoon chili powder Pepper to taste In a large pot saute the onion, garlic, and green pepper in oil over medium heat until the onion is soft. Add water, kidney beans, tomatoes, corn, salt, chili powder, and pepper. Cook 25 minutes longer. Variations: Add hot peppers, other vegetables such as carrots and celery, or add 2/3 cup bulgur (cracked wheat). Pinto beans may be used instead of kidney beans. Total calories per serving: 118 Fat: 3 grams Protein: 5 grams Carbohydrates: 15 grams Iron: 1 mg Calcium: 28 mg Dietary Fiber: 5 gm - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetarian Egg Drop Soup Recipe By :Nina Simonds on Cooking Live Serving Size : 6 Preparation Time :0:00 Categories : Asian Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 teaspoons canola oil -- or corn oil 2 medium tomatoes -- cored and cut -- into 1/4-inch dice 1/2 cup minced scallions -- white part only 3 tablespoons soy sauce 3/4 cup rice wine or sake 5 cups water 1 teaspoon salt -- or to taste 1/2 pound snow peas -- ends snapped -- and veiny strings removed 2 1/2 tablespoons cornstarch -- mixed with 6 tablespoons water 2 large eggs -- lightly beaten with 2 tablespoons water Heat a heavy soup pot over high heat, add the oil, and heat until hot, about 20 seconds. Add the tomatoes and scallions, and stir-fry until fragrant, about 15 seconds. Add the soy sauce and rice wine or sake, and stir-fry over high heat for 20 seconds. Add the water and salt, and bring to a boil. Reduce the heat to medium-low and cook for 2 minutes, skimming the surface to remove any impurities. Add the snow peas and stir. Slowly add the cornstarch mixture and bring the liquid to a boil, stirring to prevent lumps from forming. Once slightly thickened, remove from the heat and slowly add the beaten eggs, pouring them in a thin stream around the edge of the pot. Carefully stir once or twice so that the eggs form thin streamers. Taste for seasoning and ladle into serving bowls. Yield: 6 servings Prep Time: 15 minutes Cooking Time: 5 minutes Difficulty: Easy From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetarian Lasagna #5 Recipe By :BHG Serving Size : 16 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 dried lasagna noodles 10 ounces frozen chopped broccoli 15 ounces low-sodium tomato sauce -- canned 14 1/2 ounces low-sodium cut tomatoes -- canned 1 cup chopped celery 1 cup chopped onion 1 cup chopped green or red sweet pepper 1 1/2 teaspoons dried basil or oregano -- crushed 2 bay leaves 1 clove garlic -- minced 1/4 teaspoon salt 1 beaten egg 2 cups fat-free ricotta or cottage cheese 1/4 cup grated Parmesan cheese 1/4 teaspoon black pepper 1 cup shredded part-skim mozzarella cheese Cook noodles and broccoli separately according to their package directions; drain well. Set aside. For sauce, in a large saucepan stir together tomato sauce, undrained tomatoes, celery, onion, sweet pepper, basil, bay leaves, garlic, and salt. Bring to boiling; reduce heat. Simmer, uncovered, for 20 to 25 minutes or until sauce is thick, stirring occasionally. Discard bay leaves. Meanwhile, for filling, in a bowl stir together egg, ricotta cheese, Parmesan cheese, and black pepper. Stir in broccoli. Spread about 1/2 cup of the sauce in a 3-quart rectangular baking dish. Top with half of the noodles, half of the filling, and half of the remaining sauce. Repeat layers, ending with the sauce. Bake, uncovered, in a 350 degree F. oven for 25 minutes; sprinkle with mozzarella. Bake about 5 minutes more or until heated through. Let stand 10 minutes before serving. Notice! BHG estimates that one eighth contains: 227 calories, 4 g total fat, 2 g saturated fat, 43 mg cholesterol, 272 mg sodium, 31 g carbohydrate, 3 g fiber, 19 g protein, 1 diabetic exchange starch, 2 diabetic exchange vegetables, 2 diabetic exchange lean meat. Source: "http://recipe.bhg.com/default.sph/recipe.class?FNC=view_recipe__Asearch_results2_html___35784" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Chock-full of vegetables, you won't even miss the meat in this lighter lasagna. If you want variety, substitute 10 ounces of your favorite frozen vegetable or frozen mixed vegetables for the broccoli. * Exported from MasterCook * Weight Watchers Candy Bar/breakfast Bar Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Candies Cookies & Bars Eat-LF Mailing List Snacks Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pkg Alba or WW Chocolate Drink 2 Tbsp Coffee 1 Tbsp Peanut Butter 2 Tbsp Raisins 2 Tbsp Oatmeal Mix all together; place on plastic wrap. Shape into a log. Freeze. Cut in slices. WW exchanges: 1 milk, 1 fruit, 1 bread, 1 protein, 1 fat. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * White Bean And Potato Soup Recipe By :Prevention Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup canned white beans -- rinsed & drained 1 cup canned potatoes -- rinsed & drained 14 oz vegetable broth 2 Tbsp finely chopped onion 2 Tbsp finely chopped fresh dill 2 Tbsp white wine Salt & Pepper I recently made this simple soup from "Prevention" magazine and with my own additions, find it quite tasty. Puree the beans and potatoes in a blender. Add to the remaining ingredients including the salt and pepper. Simmer for 10minutes, stirring occasionally. I left out the onion (hate them) and used red wine b/c we were out of white. I also added some carrots. It's more flavorful than I had anticipated. Freezes well too. From J&A Braun <2brauns@bellsouth.net> - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * White Bean Dip With Garlic, Lemon And Basil Recipe By :The Menopause Diet Mini Meal Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Dips Eat-LF Mailing List Legumes Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups white beans -- soaked and cooked if dried -- or straight from can -- (reserve any liquid) 1/3 cup coarsely chopped fresh basil or parsley leaves 1/4 cup lemon juice 1 tablespoon extra-virgin olive oil 2 large garlic cloves -- crushed Drain beans. Combine beans, basil, lemon juice, oil, and garlic in the bowl of a food processor. Process until smooth, adding reserved liquid tablespoon by tablespoon, as necessary. Add salt and pepper to taste. Refrigerate at least one hour. Serve with crisp vegetables like peppers, celery and broccoli (or cut pita triangles). Per 1/3 cup serving: Calories 52 Protein 3 g Carbohydrates 8 g Total Fat 1 g Source: The Menopause Diet Mini Meal Cookbook http://lowfatcooking.about.com/food/lowfatcooking/library/recipes/blbeandip.htm From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Whole Grain And Flavored 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 -------- ------------ -------------------------------- ***** bob and I eat a lot of soup and we often want a warm bread along side. Lately I've been using Bisquicks reduced fat mix and adding herbs, spices, fatfree cheese, lemon peel, dried onion, feta, olives, etc..... I've also tired cornmeal, cream of wheat and oats -- and been very satisfied. I toast the oats in a dry nonstick skillet, medium heat, then grind the oats in the food processor. I never use more than a 1:1 bisquick to grain ratio. I usually add an extra tbs of buttermilk or soy milk to compensate for the drier oats. I think i've mentioned this before but i do the same thing when making pancakes or waffles. Add oats and a few pecans to give me a "harvest grain" IHOP clone. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Wildly Fruity Soda Bread Recipe By :Mollie Katzen Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Breakfast Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Nonstick spray for the pan 1 cup unbleached all-purpose flour 1/2 cup oat bran 1/2 cup cornmeal 1/2 teaspoon salt 3/4 teaspoon baking powder 1/2 teaspoon baking soda 1 1/2 teaspoons grated orange zest 1 1/2 tablespoons brown sugar 1/4 cup currants or golden raisins 1/4 cup dried cranberries 3/4 cup chopped tart apple -- (about 1 medium-small apple) 1/4 cup minced prunes -- Optional: 1 cup cooked whole grains 3/4 cup buttermilk 1 large egg 2 tablespoons unsalted butter -- melted Here's my recipe for Wildly Fruity Soda Bread. You can get all the ingredients ready the night before, and just preheat the oven and assemble the bread in minutes the following morning. If you have never baked bread before, this cross between a big scone and a batter bread is a great place to start. You can whip this up with confidence, because you have the best of both worlds: a resilient, understanding batter (verging on a dough) that yields a very tender result. It's hard to go wrong! This tart bread presents the perfect excuse to open that gift jar of exquisite preserves or marmalade you've been waiting to since the holidays to sample. NOTES: You may substitute whole wheat pastry flour for up to half the unbleached all-purpose flour. Leftover cooked grains lend a delightful chewiness and some good nutrition. I recommend brown rice, wild rice, millet-and especially barley. You can experiment here. 1) Preheat the oven to 350F. Lightly spray an 8-inch pie pan with nonstick spray and set aside. 2) Combine the flour, oat bran, corn meal, salt, baking powder, baking soda, and orange zest in a medium-sized bowl. Add the brown sugar, and rub it in with your fingers until the mixture is uniform. Stir in the dried fruit. 3) Measure 3/4 cup buttermilk into a 2-cup liquid measure. Add the egg, and beat gently with a fork or a small whisk until well blended. Slowly pour this mixture into the dry ingredients, adding the melted butter at the same time. Using a spoon or a rubber spatula, stir from the bottom of the bowl until the dry ingredients are all moistened. Don't overmix; a few lumps are okay. 4) Transfer the dough to the prepared pan. Use a rubber spatula and/or your hands to shape the dough into a smooth mound. (If using your hands, lightly flour or wet them first for easier handling.) 5) Bake for 30 to 35 minutes, or until a knife inserted into the center comes out clean and the bread is golden on top. Remove to a rack to cool, then wait at least 15 minutes before slicing, otherwise it will seriously crumble. Yield: 10 to 12 servings From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : * Exported from MasterCook * Winter Vegetable Soup With Mochi Croutons Recipe By :Christina Pirello, Nothing But The Soup, Season 3 Serving Size : 6 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 piece kombu -- (1 inch) -- soaked until tender, diced 1 onion -- large dice 2 cups green head cabbage -- large dice 2 cups winter squash -- large dice 1 cup rolled oats 6 cups spring or filtered water -- (6 to 7) 2 teaspoons barley miso -- (2 to 3) 3 scallions -- thinly sliced on the diagonal, -- for garnish (3 to 4) --- Mochi Croutons: -- 24 1/2-inch cubes mochi light sesame oil Prepare the soup by layering the vegetables in the order listed above. Top with oats and add water. Bring to a boil, covered. Reduce heat to low and simmer until vegetables are soft and oats are very creamy, about 40 minutes. Remove a small bit of hot broth and dissolve miso. Stir gently into soup and simmer, uncovered, for 3-4 minutes to activate the miso activity. To make the croutons, heat enough sesame oil to generously cover the bottom of a heavy skillet. When the oil is hot, begin frying the mochi cubes until golden brown on all sides, turning as they brown. Drain well on paper. Don't make the croutons too far in advance of the soup being ready or they will get oily and mushy. You want them crispy and fresh. Serve soup garnished with fresh scallions and several mochi croutons. Makes 6-8 servings. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : When the cold winds of winter seem to blow right through you, there is nothing quite like a hearty bowl of soup to warm your shivering bones. Winter vegetables and grain come together in this stewy soup to create warmth in the middle organs of the body, giving you strength, stamina, a calm mind and a warm body. --- Here's a savory soup recipe that uses oats as a thickener. You could make the mochi croutons as directed by Christina, or you could use any of your own favorite soup garnishes. Note that I did not include the mochi in the nutritional info. Here's a definition of mochi for those who are unfamiliar with it: Mochi: A sweet, short-grained, very glutinous rice with a high starch content. Mochi is commonly used to make rice cakes, for which it is pounded in large tubs until it becomes extremely sticky. It is then formed into balls or squares, which can be found in Japanese markets or HFS. http://www.epicurious.com/run/fooddictionary/browse?entry_id=9174 * Exported from MasterCook * Wonderful Crockpot Lentils Recipe By :The Best of Jenny's Kitchen by Jennifer Raymond (June 1982) Serving Size : 10 Preparation Time :0:00 Categories : Crockpot Eat-LF Mailing List Legumes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cups lentils -- rinsed 2 large onions -- chopped 2 cloves garlic -- minced 2 cups canned tomatoes -- chopped, with liquid 2 cups water -- or stock 2 large carrots -- sliced 1/2 cup sliced celery 1 bell pepper -- diced 2 tablespoons chopped parsley 1 bay leaf 1/2 teaspoon salt 1/8 teaspoon marjoram 1/8 teaspoon sage 1/8 teaspoon thyme 1/2 pound reduced fat cheddar cheese -- shredded * Place all ingredients, except the cheese, in the crock pot and cook on the HIGH setting for 2-1/2 hours, or until the lentils are tender. Stir in the cheese until it is melted and serve. Serves 8 to 10. 1 point From hdeacey1@sympatico.ca - - - - - - - - - - - - - - - - - - -