* Exported from MasterCook * Abc Vegetables N' Chili Recipe By :Land O Lakes Collector Series, Pasta! Serving Size : 8 Preparation Time :0:10 Categories : Chicken Chilis Eat-Lf Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound ground chicken breast, skinless 1/2 Cup onions -- chopped 1/2 Cup bell peppers -- chopped 3 Cups water 15 Ozs tomato sauce 15 Ozs stewed tomatoes -- undrained 2 Tsps chili powder 1 Tsp salt 1/4 Tsp black pepper 2 Cups frozen mixed vegetables -- thawed 1 Cup alphabet pasta -- uncooked In a kettle, combine chicken, onions, and bell peppers. Cook over medium high heat, stirring occasionally, until chicken is no longer pink. Add water, tomato sauce, stewed tomatoes, chili powder, salt, and black pepper. Continue cooking, stirring occasionally, until chili comes to a boil. Add mixed vegetables and pasta. Reduce heat to medium low. Continue cooking, stirring often, until flavors are blended, 20 minutes. >From: "Anita A. Matejka" - - - - - - - - - - - - - - - - - - - NOTES : You won't be able to find ground chicken breast at your local supermarket because they don't sell it, unfortunately. I buy the regular boneless skinless chicken breasts and grind them with my own meat grinder. This works very well. If you don't want to use ground chicken, use whatever meat you have on hand. I usually interchange turkey light meat and ground chicken depending on what I have around. If you have problems finding the alphabet pasta in the ABC Vegetables No Chili at your local supermarket, you can substitute a pasta of your choice. If I'm low on one I use whatever I have on hand. The different pasta doesn't change the flavor. * Exported from MasterCook * Alfredo Sauce, Almost Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Pasta Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces linguini 1/2 cup lowfat cottage cheese 1 tablespoon skim milk 1 tablespoon grated parmesan cheese coarsely ground pepper 1. Cook linguini until desired doneness 2. Meanwhile, place cottage cheese, skim milk and parmesan cheese in electric blender or food processor. Whirl until smooth. 3. Toss linguini with sauce in serving bowl. Season with pepper and serve at once. Notes: 264 calories 2gm fat per serving Formatted & Busted by RecipeLu - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Butter Cake, Easy Recipe By :Fast and Healthy, Sept/Oct 1997 Serving Size : 9 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Rave Reviews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup Firmly Packed Brown Sugar 1/4 Cup I Can't Believe It's Not Butter - Light -- *Note 1/4 Cup Egg Beaters(r) 99% Egg Substitute 1 1/2 Cups All-Purpose Flour 1 Tsp Baking Soda 1 Tsp Cinnamon 1/2 Tsp Salt 1/2 Tsp Cloves 1 Cup Apple Butter 1/3 Cup Apple Juice 1 Cup Chopped Peeled Apple -- Abt 1 Med Prep Time: 15 min Ready in 1 hr 25 min *NOTE: Original recipe used margarine or butter Heat oven to 375F. Spray 9" sq pan with nonstick cooking spray. In large bowl, beat brown sugar and margarine until well blended. Add egg beaters (or other egg substitute); blend well. Lightly spoon flour into measuring cup; level off. Add flour and all remaining ingredients; mix well. Pour into sprayed pan; spread evenly. Bake at 375F for 30 - 40 min or until toothpick inserted in center comes out clean. Cool 30 min before serving. If desired, top with fatfree topping. High Altitude (above 3500 Ft): Increase flour to 1 2/3 C. Bake as directed above. Nutrition according to original recipe: Cal 290; Fat 5g; Carb 58g; Fib 1g; Pro 3g; Sod 340mg Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was very interesting. It had a pudding type cake consistency and tasted great!! It was a bit sticky but I don't mind that at all. --- Here is a modified version It came out very good and is slightly lower in calories. I reduced the amount of sugar (to 1/2 cup) and margarine (to 1/8 cup) and it still tasted great. [Ilene Goldman ] --- I didn't have a full cup of apple butter, but I made up for it with a bit of buttermilk and some extra apple juice. It was incredibly moist and delicious; my partner has insisted I make it again, and soon! Here's a repost for those who might have missed it. [ Cathleen ] --- I made this with a few different substitutions - I used frozen cranberries instead of the chopped apples, and water instead of the apple juice. ICBINB Light for the margerine. Came out very good! [Erica Naughyde ] Cal 262.4 Fat 2.6g Carb 58g Fib 0.9g Pro 2.6g Sod 318mg CFF 8.8% * Exported from MasterCook * Apple Glazed Carrots With Bacon Recipe By :Cooking Light, Nov/Dec 1997 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Turkey Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 slices Lf Turkey Bacon - Armour -- *Note 1 cup Chopped Onion 32 Oz Baby Carrots 1 1/2 cups Apple Cider 1/4 cup Packed Brown Sugar 1/4 Tsp Ground Red Pepper 2 Tbsp Chopped Chives *NOTE: Original recipe used regular bacon Cook bacon slices in a small skillet over med heat until crisp. Remove bacon from skillet, and crumble. Add onion to bacon drippings in skillet, and saute 3 min. Add carrots, cider, sugar, and pepper, and bring to a boil. Cook mixture 10 min over med heat or until carrots are tender. Do not drain. Place carrot mixture in a large serving bowl. Sprinkle with the reserved bacon and chives. Yield: 8 servings Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was amazing!! Quite good, very easy and quick to put together. Cal 108.6 Fat 1.3g Carb 23.2g Fib 0.4g Pro 2.2g Sod 94mg CFF 10.1% * Exported from MasterCook * Baked Lentils #2 Recipe By :Living More With Less by Doris Janzen Longacre Serving Size : 50 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 7 1/2 lb lentils -- sorted and rinsed 6 qt water 4 tbsp salt 5 cups ketchup 2 cups golden corn syrup 1/4 cup molasses 3 tbsp dry mustard 1 tbsp Worcestershire sauce 1 cup onions -- chopped 1 tsp garlic powder Combine lentils and water in a large kettle and bring to a boil. Cover and simmer 30 minutes. Add rest of ingredients; combine well and pour into 5 greased 9"x13" baking pans (4 qt capacity]. Cover and bake for 1 1/4 hours. Uncover and bake another 45 minutes. Add water if necessary. Optional: top with bacon that has been cut into small pieces, sauteed slightly and well-drained. >From: Jenny Herl - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Tarragon Chicken Recipe By :Low Fat Cookbook, Dr. Art Ulene Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Skinless Boneless Chicken Breasts 1/4 Tsp Dried Tarragon Freshly Ground Black Pepper -- To Taste Nonstick Cooking Spray 1/4 cup Nonfat Veg Chicken Broth, Low Sod -- Or Low Fat 1 Tsp Tomato Paste 1 Tbsp Tarragon Vinegar 1 Clove Garlic -- Mashed Lettuce Or Endive Or Other Greens -- Chopped 2 cups Cooked Rice Preheat oven to 375F. Sprinkle each breast with tarragon and pepper. Spray a nonstick frying pan with nonstick cooking spray. Sear both sides of each breast, pressing down on the meat with a spatula until browned. Remove from heat. Transfer chicken to a shallow roasting pan. In the same frying pan, mix together chicken broth, tomato paste, tarragon vinegar and garlic, using wooden spoon to stir and scrape bits of chicken from the pan bottom. Pour over chicken breasts and bake 25 - 30 min, or until juices run clear when breast is pricked with a fork. To Serve: Arrange lettuce, endive or other greens on serving platter. Top with chicken breasts and sauce. Garnish with green onion tops. Serve with rice on the side. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This had a very delicate, wonderful flavor. Really enjoyed it. Cal 230.4 Fat 1.7g Carb 29.4g Fib 0.5g Pro 23.3g Sod 77mg CFF 6.7% * Exported from MasterCook * Barbecue Chicken Pizza Recipe By :Fat Free Living, Jyl Steinback Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Pizzas & Calzones Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 fat-free pizza crust 1 cup barbecue sauce 1/4 cup red onion -- sliced 1/2 pound fat-free chicken tenders, cooked and cubed 1/2 cup frozen artichoke hearts, thawed and drained 3/4 cup red bell pepper -- sliced 1 cup nonfat shredded pizza cheese Prepare favorite fat-free pizza crust. Preheat oven to 450 degrees. Spread barbecue sauce over pizza crust. Arrange onions, chicken, artichokes, and bell pepper over sauce and top with cheese. Bake in preheated oven for 10 to 15 minutes, until crust is lightly browned and cheese is melted. Makes 8 slices, serves 4 Using regular pizza crust adds 1gram of fat per slice. Nutrition per serving per two slices of pizza: Fat 0 Calories 210 Carbohydrate 36 grams Cholesterol 18 milligrams Dietary Fiber 1 gram Protein 14 grams Sodium 812 milligrams Exchanges: 2-1/3 starch, 1 meat >From: Danie - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Barbecued Tofu #2 Recipe By :Moosewood: New Recipes from Restaurant 1987 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grilled, Smoked, Bbq Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 lowfat tofu blocks -- (6 servings) -- pressed and cubed 1 tablespoon vegetable oil -- (up to 3) 1 cup finely chopped onions 2 large garlic cloves -- minced 1 teaspoon fennel seeds -- ground 1 teaspoon chili powder 1 teaspoon ground coriander 1 teaspoon ground cumin 1/8 teaspoon cayenne 1 red or green bell pepper -- chopped ***Sauce*** 2 tablespoons tamari soy sauce 2 tablespoons fresh lemon juice 3 tablespoons molasses -- or brown sugar 2 tablespoons cider vinegar 1 tablespoon prepared mustard 6 tablespoons tomato paste -- (from 7oz can) 1 cup water 4 dashes Tabasco sauce -- or to taste Saute the vegetables and spices. Whisk together the sauce ingredients. Combine the sauteed vegetables and the sauce and pour over tofu cubes in a shallow baking pan. Bake covered at 350F for 30 minutes and uncovered for another 30 minutes, stirring very gently to avoid breaking the tofu cubes throughout the cooking period. Serve on rice with a side dish of cole slaw or mixed greens. Or pack it into a pita to make a Dixie Pita Sandwich. Recipe from NEW RECIPES FROM MOOSEWOOD RESTAURANT, by The Moosewood Collective (c) 1987, Ten Speed Press; >CompuCook's Recipe Collection. www.compucook.com >phannema@wizard.ucr.edu 97- mcPER SERVING: 116CAL, 3.8G fat (27.3% cff) Fiber: 1.6 g; Carbs: 14.9; sodium 501mg based on Mori-nu firm light >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : This can be served on rice or in a pita pocket. * Exported from MasterCook * Barley, Rice And Quinoa Stew Recipe By :Reggie Dwork Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup Pearled Barley -- Rinse, Drain 1/2 cup Quinoa -- Rinse, Drain 3/4 cup Basmati Rice -- Rinse, Drain 1 Carrot -- Chopped 1/4 Tsp Dried Rosemary -- Ground Fine 1/2 Tsp Dried Basil 1/4 Tsp Dried Thyme 1/4 Tsp Oregano Leaves 8 cups Water 3 Tbsp Nonfat Veg Chicken Broth, Low Sod I put all the ingredients into my rice cooker and started it. When it clicked off I checked it and it was still more "chewy" then I like. The rice cooker (because it was so warm from cooking) wouldn't go back on so we transferred the stew to pot and put it on the stove. Continued to cook it for about another 5 - 8 minutes on med-high till it was how we preferred it. Depending on how much liquid you end up with you can make this into more of a stew or soup. We prefer it thick and more like a stew. Entered into MasterCook and created for you by Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : We ate some of it plain and also put spaghetti sauce over a second bowl of it. Both ways tasted wonderful. Cal 232.5 Fat 1.3g Carb 49.5g Fib 5.2g Pro 6.8g Sod 28mg CFF 4.9% * Exported from MasterCook * Basil Pasta Recipe By :Reggie Dwork Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- Full Load Serves 4 - 6 -- Half Load (2-4): 2 cups All-Purpose Flour -- *Note, (1C) 1/2 cup Egg Beaters(r) 99% Egg Substitute -- **Note, (1/4C) 1 Tsp Salt -- (1/2 Tsp) Water -- (To Half Load Line) 2 Tbsp Dried Basil *NOTE: A Popeil measuring cup **NOTE: Or equivalent to 2 eggs, beaten Note: The Full Load recipe calls for 1 T olive oil. The half load recipe calls for 1 T olive oil. I omit the oil completely. Because I eliminate the oil I do heat the dye before I extrude. What I do is to heat up about 34/ C water in a 1 C measurement in the microwave..NOT TO BOILING THOUGH. Then when the water is warm enough I remove it from the microwave and lower the dye into it. DON'T DROP the dye ....lower it carefully to avoid splashes and nasty burns. I usually let it sit in the hot water for about 1 - 1/2 minutes and the put it on the machine and start extruding immediately. Equivalents: One Popeil Measuring Cup is equivalent to 1 2/3 C standard measurement. Use the mix and then extrude in any shape that you prefer. We made this into fettuccine. This was very good!! Entered into MasterCook and tested for you by Reggie Dwork & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was the main part of dinner last nite and was really good. You can vary any herb and it would be wonderful...or mix herbs...this would be good as basil/rosemary/garlic or oregano/thyme or Italian seasoning or.......the list is endless... Cal 245.6 Fat 0.7g Carb 50.3g Fib 0.4g Pro 8.5g Sod 577mg CFF 2.6% * Exported from MasterCook * Basil, Garlic And Green Onion Salad Dressing Recipe By :Louisiana Light by Roy F. Guste, Jr. (1990) Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon minced fresh basil 1 garlic clove -- minced 2 tablespoons chopped green onions 2 tablespoons nonfat plain yogurt 1 tablespoon cider vinegar Combine all ingredients, cover tightly, and refrigerate until chilled. 6.5cals per tablespoon. NOTE: Dressing can be kept for a week in a tightly covered jar in the refrigerator. This dressing is pungent so be cautious. Good on fresh rip tomatoes. >(c) 1990: Roy F. Guste, Jr.; Louisiana light: Norton. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Beet Vichyssoise Recipe By :Canadian Living, Feb'98 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Leeks -- Sliced 3 Beets -- Peeled And Cubed -- (3 Cups) 2 Potatoes -- Peeled And Cubed 2 Cloves Garlic -- Minced 1 Teaspoon Salt 1/2 Teaspoon Pepper 2 Cups Milk 1 cup Low-fat plain yogurt 1 Green Onion -- Thinly Sliced In large saucepan, combine 4 cups water, leeks, beets, potatoes, garlic, salt and pepper; bring to boil. Reduce heat to low; cover and simmer, stirring occasionally, for 50 to 60 minutes or until beets are tender. Transfer to blender in batches and puree until smooth. Stir in milk. (Soup can be cooled, covered and refrigerated for up to 1 day.) Return to pot; gently heat through. Ladle into warmed bowls; swirl in dollop of yogurt and garnish with onion. Makes 8 servings. PER SERVING: about 109 cal, 5 g pro, 2 g total fat (1 g sat. fat), 19 g carb, 3 g fibre, 6 mg chol, 365 mg sodium. %RDI: 14% calcium, 8% iron, 4% vit A, 12% vit C, 20% folate. CDA 1/2 Starchy Foods, 1/2 Fruits+ Vegs, 1/2 2% Milk, + 1/2 Protein Foods Note: If lactose intolerant, substitute water for milk and omit yogurt. Formatted by Carole Walberg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Big, Bold Noodle Soup Recipe By :Veg Heaven (1997) Mollie Katzen Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Pasta Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 dried shiitake mushrooms -- or more 1 1/2 cups boiling water 8 cups vegetable bouillon -- prepared as directed 6 star anise 4 large ginger root slices -- or more 4 cups mustard greens -- stemmed and chopped (about half a bunch, pack the measure) 4 cups bok choy -- chopped (include stems, 2-3 small heads) 10 scallions -- thinly sliced on the diagonal 1 pound fresh egg noodles -- fresh or 1/2 pound dried (about 3-4 cups cooked) *****OPTIONS***** soy sauce chili garlic paste -- or sauce dark sesame oil cilantro leaves -- torn Rinse the mushrooms and place them in a small bowl. Pour in the boiling water and cover with a plate. Let stand at least 30 minutes. (This can be done several days ahead, and the mushrooms can just stay in the water until use.) Combine the bouillon, star anise, and ginger in a soup pot, and bring to a boil. Tum the heat down, cover, and simmer for about 20 to 30 minutes At this point the broth can sit for up to several hours, or overnight. Remove the ginger and star anise with a slotted spoon. Strain the mushrooms over the soup, squeezing them firmly, so all of the soaking liquid goes in. Then slice the mushrooms thinly and add them to the soup as well. Heat the soup to the boiling point, and add the mustard greens, bok choy, and scallions. Turn the heat down, and simmer for about 2 minutes. Meanwhile cook the noodles in boiling water until just tender. Drain them in a colander, rinse, and drain again, so they won't clump. Divide the cooked noodles among the largest soup bowls you can find and ladle the soup on top. Pass around the optional toppings on a tray, so each person can customize his or her portion. Yields: 6 to 8 soul-soothing servings; preparation time: 50 minutes (15 minutes of work). >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : Fresh Asian egg noodles, like the thick Shanghai or Japanese udon, are ideal for this soup. But fettuccine may be used. Use a vegetarian bouillon base like "Better than bouillon" but make it stronger than usual: 1-1/2 or 2 times the recommended amount per cup. * Exported from MasterCook * Black Bean And Macaroni Soup Recipe By :Lee Bailey's Soup Meals: Cold-Weather Serving Size : 6 Preparation Time :1:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup dried black beans 8 cups lowfat chicken broth -- approximately 2 small bay leaves 1 tablespoon olive oil 1 large onion -- coarsely chopped 1 small garlic clove -- finely chopped 1 cup canned chopped tomatoes -- drained 2 tablespoons red wine -- or to taste 1 teaspoon sugar 1/4 teaspoon black pepper 1 1/2 cups elbow macaroni 2 large red bell peppers -- roasted peeled and cut into medium dice ***GARNISH*** flatleaf parsley -- and green onion -- finely chopped -- together Wash and pick over beans. Cover with an inch of water and bring to a rapid boil. Boil for 2 minutes and turn off heat. Allow to sit, covered, for 1 hour. Drain beans and cover with 3 cups of the chicken stock. Bring to a boil and turn heat down to a simmer. Add bay leaves. Simmer until the beans start to get tender, about 1 hour and 30 minutes. Meanwhile, heat the olive oil and saute the onion until wilted and starting to brown, about 7 minutes over medium heat. Stir in the garlic and continue to cook for another minute or so. Scrape the onion-garlic mixture into the beans and add the tomatoes. Continue cooking, adding more stock if necessary, until beans are done. This can take up to another hour. Add wine, sugar, pepper, and balance of the stock. To serve, boil macaroni in very well salted water for 6 minutes. Drain and add to the bean mixture along with the diced red pepper. Simmer just long enough to com pletely cook the macaroni. Allow to sit for about 5 minutes before serving. This probably will not need salt, but correct seasoning if necessary. If you have cooked the soup too rapidly you may have evaporated too much of the liquid. In that case, add a bit more stock. However, this should be a very thick soup. Sprinkle with chopped flat-leaf parsley and green onion, if desired. Serves 6 SOURCEs: Lee Bailey's Soup Meals (1989:isbn0517573040) Kitpath 98Jan McPER SERVING: 278CAL, 3.4G fat (9.3% cff) 7 g fiber; 47.7 g carbs. >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : Lee's Intro: "I am especially fond of the combination of beans and macaroni. And with sweet red peppers! Oh, boy!" Pat's note: original used 1/4 cup olive oil to saute the onions. Red Tomato broth with Black beans and White Macaroni and fresh green garnish. Serve with cornbread, sticks, or crackers. * Exported from MasterCook * Black Bean And Quinoa Chili Recipe By :VEGETARIAN TIMES; JAN 95 Serving Size : 8 Preparation Time :0:00 Categories : Chilis Eat-Lf Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Quinoa -- rinsed and drained 2 cups Water 1 tablespoon Vegetable oil 1 large Onion -- diced 1 Green bell pepper -- seeded an 1 cup Celery -- chopped 1 Jalapeno pepper -- seeded and 2 Tomatoes -- cored and diced 1 cup Carrots -- diced 32 ounces Black beans, canned -- drained 28 ounces Canned crushed tomatoes 1 tablespoon Chili powder 1 tablespoon Dried parsley 1 tablespoon Dried oregano 2 teaspoons Ground cumin 1/2 teaspoon Black pepper 1/2 teaspoon Salt 4 Green onions -- chopped Combine quinoa and water in saucepan, cover and bring to a simmer over medium heat. Cook until liquid is absorbed, about 15 to 20 minutes. Remove from he and let stand about 10 minutes. Meanwhile, heat oil in a saucepan; add onion, bell pepper, celery and jalapeno. Saute 7 minutes over medium heat. Stir in fresh tomatoes and carrots; saute 3 to 4 minutes. Stir in beans, crushed tomatoes, and seasonings; cook about 25 minutes over low heat. Ladle chili into bowls and top with green onions if desired. Makes 8 servings per serving: 201 cal; 8 g prot; 3 g fat; 34 g carb; 0 chol; 40 mg sod; 8 g fiber; vegan Posted on GEnie Food & Wine RT Dec 21, 1994 by DEEANNE Nutritional information per serving: xx calories, xx gm protein, xx mg cholesterol, xx gm carbohydrate, xx mg sodium, x.x gm fiber, xx gm fat ( x gm sat, x gm mono, x gm poly), x.x mg iron, xx mg calcium, x% of calories from fat. Brought to you by MMCONV and Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, Internet sylvia.steiger@lunatic.com, moderator of GT Cookbook and PlanoNet Lowfat & Luscious echoes - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Blue Cheese Potatoes Recipe By :Healthy Meals in Minutes Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound white potatoes -- peeled and quartered -- or russet 4 cloves garlic -- peeled 1/4 cup crumbled blue cheese 1/4 cup buttermilk 2 tablespoon chopped fresh parsley 2 tablespoon chopped fresh chives -- (optional) 1/4 teaspoon salt -- (optional) 1/4 teaspoon white pepper Bring large pot of water to a boil. Add potatoes and garlic; cook until potatoes are fork-tender, about 20 minutes. Drain well. Return potatoes and garlic to pot; cook over low heat for 2 minutes. Remove from heat. In large bowl, combine potatoes and garlic, blue cheese, and buttermilk. Using a potato masher or fork, mash potatoes until smooth and creamy. Stir in seasonings. Place in serving bowl and serve immediately. To reheat leftovers: Reheat in microwave using a microwave-safe dish and micro on HIGH until potatoes are heated through. If potatoes become too thick, stir in a little buttermilk until the desired consistency is reached. Serve immediately. Per Serving: 160 calories 3 grams fat (15%) 30 grams carbohydrates 5 grams protein >From: Abtaxel - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bolo Da Tia Palmira Recipe By :Mena DeCarvalho Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 eggs 3 cups sugar 4 tablespoons butter 4 1/2 cups flour 3 teaspoons baking powder 1 1/2 cups milk 3/4 teaspoon lemon extract -- (or grated peel of lemon) Beat eggs and sugar together till creamy, about 3 min. Stir in butter and grated peel. Sift together flour and baking powder; add to creamed mixture alternately with milk, cutting and folding until well blended - Don't beat!!! Bake in greased 10" tube pan at 350 degrees for 55 - 60 minutes or until done. Cake is done when toothpick inserted in center of cake comes out clean. Cool; serve and enjoy. >From: Katherine Rodman - - - - - - - - - - - - - - - - - - - NOTES : Tia Palmira was the sister of our grandfather "Vovo" Fidalgo. He was the husband of our grandmother "Vovo" Maria, who was the sister of your grandmother Anna. I am second generation Portuguese-American and have a loving wonderful family who truly love to cook. About three years ago, I pestered them all for their favorite recipes which I then turned into a cookbook. It was a wonderful hit, loved by all. Here are some of the healthier entries in this cookbook. * Exported from MasterCook * Breakfast Popovers Recipe By :Richard Collins, MD in "Great Life" HFS magazine Serving Size : 9 Preparation Time :0:00 Categories : Appetizers Breakfast Eat-Lf Mailing List Tvp, Seitan, Tempeh Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound frozen meatless ground beef substitute -- thawed -- ie, Gimme Lean or Green Harvest Crumbles 1 teaspoon cumin 1/2 teaspoon ground thyme 1 teaspoon ground sage 1 teaspoon salt 1/2 teaspoon pepper 1/2 teaspoon cayenne pepper 1/2 cup oatmeal 2 stalks celery -- minced 2 slices onion -- minced 1 1/2 cups all-purpose flour 1 cup skim milk 1 egg white 1/2 cup water Place thawed ground beef substitute in bowl, add the spices and oatmeal. Mix well. Add celery and onion to ground beef substitute mixture. Mix well. Form into 18 small balls. Place balls into sprayed muffin tins. Place four in bowl, make a well in the middle, pour in the milk and egg white, blend well. Gradually add water while mixing. Pour mixture evenly over balls. Bake in 425F oven for 20 to 25 minutes. Serve hot. Per Serving: Calories 120; fat 0.7, protein 10.9, sodium 462mg >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Buttermilk Bread #3 Recipe By :Toastmaster Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup buttermilk -- plus 2 tablespoons buttermilk 3 tbsps vegetable oil 1 tbsp lemon juice 1 1/2 tsps salt 3 tbsps sugar 1/4 tsp baking soda 3 1/4 bread flour 1 1/2 tsps active dry yeast Follow breadmaker manufacturer's recommendation for order of ingredients into machine. Set for basic bread. If using a Rapid program, use the above ingredients, but increase the yeast to 2 1/2 tsp. The texture and flavor of this bread is very good! Makes a 1 1/2 lb. loaf. Notes: One slice equals 3 Weight Watchers points. Per serving: 140 Calories; 3g Fat (21% calories from fat); 4g Protein; 23g Carbohydrate; 1mg Cholesterol; 236mg Sodium >From: Kky0ung - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cabbage Leaf Of Beef Ragout With Crisped Root Vegetables Recipe By :Hanneman (98-Jan) and a Waldenstrom recipe Serving Size : 4 Preparation Time :3:00 Categories : Eat-Lf Mailing List Meats Soups & Stews Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***STOCK POT*** 2/3 pound lean beef neck bones -- thin cut 1 parsnip -- chunks 2 onions -- sectioned 4 garlic cloves -- halved 2 bay leaves 1 teaspoon allspice berries 1 teaspoon black peppercorns 1 teaspoon juniper berries -- smashed 1 bunch flatleaf parsley stalks -- reserve leaves *** CABBAGE LEAF STUFFING *** 8 outer leaves from savoy cabbage -- (8 to 12 leaves) 8 small mushrooms -- approximate cooked vegetables -- reserved from stock 1/4 teaspoon tamari soy sauce -- more or less *** VEGETABLE ACCOMPANIMENT *** 2 carrots -- 1/4" rings, notched 1 parsnip -- 1/4" rings, notched 1 leek -- trimmed, 2" lengths 2 large celery ribs -- diagonally sliced savoy cabbage leaves -- the remainder 1 1/4 cups peeled pearl onions -- white and red 1 rutabaga -- peeled, 1/4" rounds 8 small potatoes -- 1/4" rounds *** SAUCE ADDITIONS *** minced red bell pepper soy sauce arrowroot -- mixed with water VEGETABLE BEEF STOCK: In a stock pot, sear the meat-bones. Add vegetables for the stock pot, along with the seasonings and enough cold water to cover. Do not boil; simmer slowly with the lid slightly ajar for about 45-60 mins or until the meat can be easily removed (cut) from the bones. Using a large sieve, strain the broth into a sauce pan. Reserve the meat-bones and pieces of parsnip and onion in the sieve set aside to drain some more and cool. Set the broth in the saucepan in the refrigerator to chill. FILLING: When bones are cool enough to handle, remove meat from the bones and cartilage from the meat. Cut meat into small chunks and place in the bowl of a food processor fitted with the metal blade. Add mushrooms (8 or more) to equal the bulk of the meat when chopped. Add a few pieces of cooked turnip and onion reserved from the stock. Season with tamari soy sauce. Cover the processor and coarsely chop; set aside. STEAM THE ACCOMPANYING VEGETABLES: All vegetables should be cut attractively and to about the same density to steam at the same rate. Steam the vegetables for later frying: crisp tender or until no longer raw, for 8-10 minutes. Arrest the cooking by shocking in ice water; drain well and dry on toweling. SAUCE: (Make about 1/2-cup per serving). Skim fat off surface of chilled broth. Place sauce pan with strained stock over medium heat and reduce by half (20 mins or more). Add the minced red bell pepper for color. Thicken with a little arrowroot or potato starch mixed with a little water. Add soy and pepper to taste. STUFF CABBAGE LEAVES: Fill each large cabbage leaf with a portion of the meat, mushroom and vegetable mixture. Place fold side down in a nonstick ovenproof pan. Allow to stand in a 400F/200C oven for 15 minutes. CRISP THE VEGETABLES: Spray a large skillet or wok over with nonstick cooking oil, and heat. When moderately hot, fry half the steamed vegetables until crisp. Repeat with remaining vegetables. PLATE: Pool a ladleful of sauce in center of plate. Center the stuffed cabbage, 1 or 2 per serving. Ladle additional sauce on top of cabbage. Surround with fried vegetables. Garnish with parsley leaves. COOKS NOTES: This menu-dish features a stuffed cabbage leaf surrounded by lightly crisped root vegetables. The flavors are surprisingly light for the aroma; the after taste is haunting. Delicious! TIMING: 1. Cut all vegetables except the potato: one bowl for the stock pot; another for the accompaniment (keeping some trimming for the stock). 2. Brown the meat-bones. Add the stock vegetables (and trimmings and scraps like the cabbage core). 3. Separated the stock into two containers: a saucepan for the strained stock and a bowl for meat-bones and a few vegetables from the stock. Set these in the refrigerator to chill. 4. Peeled and cut the potatoes. Steamed the vegetables. Rinsed them in cold water and set out to drain and blot dry on paper towels. 5. Made the meat-mushroom filling and stuffed the cabbage. Set aside. 6. Skimmed the stock. Added broth that drained from the sieve; put sauce on medium heat and reduced it. 7. Put step 5 in oven. Thickened sauce of step 6. 8. Crisp fried the steamed vegetables (step4). 9. Plated it. SOURCE: "Oxtail Ragout on Fried Roots" in Conscious Cooking by Victor Waldenstrom (Sweden) >phannema@wizard.ucr.edu Estimated PER SERVING: 352CAL, 7.5G fat (18.5% cff) - - - - - - - - - - - - - - - - - - - NOTES : oh, this stew! Haunting flavor. There's something primitive about root vegetables. And berries. The instructions are wordy - look like more fuss than was actually involved. It's one of those 'from scratch' meals; every once... Waldenstrom's instructions assumed alot.So I documented what all we did. The Leftovers were marble-lush! yes Make extra. Reheats well. Leftovers make a easy soup by crisping the vegetables and adding the stuffed cabbage and thinning the sauce. Haunting flavor and aroma. Showy. Looks like you fussed and you did! I changed the proportions in favor of the vegetables. The original called 1 oxtail and some blackroot; things I cannot buy locally. * Exported from MasterCook * Cabbage Soup #6 (Diet) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cabbage -- shredded 5 tomatoes -- sliced or cubed -- (5 to 6) -- or caned 2 green peppers -- chopped 2 onions -- chopped celery leafs -- chopped spice as desired -- * * (I use garlic powder, bay leaf, white pepper, basil, salt) Chop up everything and cook until everything is soft (up to two hours). Very tasty! >From: Ljiljana Ciric - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cajun Shrimp And Corn Soup Recipe By :Cooking Light, Jan 98 Serving Size : 1 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Fish & Seafood Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups Skim milk -- * 2 cups potatoes -- diced 1 tsp Chef Prudommes Seafood Magic seasoning -- ** salt pepper 2 cans creamed corn 1 lb peeled shrimp -- *** * (I will use 3.5 next time because I like thicker soup.) ** (I used Prices seafood seasoning that had the word Magic on the label) *** (I bought already peeled and cooked for saving time) Combine first 5 ingredients in a pot. Bring to boil and simmer for 10 minutes (or until potatoes are done). Add corn and bring to boil for 2 minutes. Add shrimp and cook until heated. Serve with Spinach and Orange salad, and Rye bread. Took less than 30 minutes to serve dinner. YEAH!!! >From: "Mary Jo Stark" - - - - - - - - - - - - - - - - - - - NOTES : It was so easy and so good. * Exported from MasterCook * Cantonese Catfish Recipe By :Prevention's Cooking for Good Health Serving Size : 4 Preparation Time :0:30 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces spaghetti 3 tablespoons unbleached flour 1 teaspoon dry mustard 1 pound catfish fillets 1 tablespoon sesame oil 1 cup snow peas -- julienned 1 cup carrots -- julienned 1/2 cup scallions -- julienned 1 clove garlic -- minced 1 tablespoon low sodium soy sauce 1 tablespoon toasted sesame seeds Cook the pasta in a large pot of boiling water until just tender. Drain and keep warm in an oven on the lowest setting. While pasta cooks, combine the flour and mustard in a shallow bowl. Dredge the catfish in the flour; shake off the excess. In a large nonstick pan over medium high heat, warm the oil. Add the catfish, cover and cook for 6 to 8 minutes, turning once. Transfer to a plate and keep warm. Add the peas, carrots, scallions and garlic to the frying pan. Saute for 2 minutes. Add the soy sauce and mix well. Add the pasta, toss well, cover and cook for 2 minutes. Transfer to a serving platter. Top with the catfish. Sprinkle with the sesame seeds. Prep: 15 mins; cook: 15 mins. Variations: firm white fish, such as perch, flounder, or orange roughy. PER SERVING: 450cals, 11.3g fat (23%); 1.9g sat fat. 230mg sodium. >SOURCE: Prevention's Cooking for Good Health (1994) Jean Rogers. (Rodale: ISBN 0875962106) >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : Fresh catfish is firm when cooked, yet tender with a delicate flavor that combines well with other foods. This dish pairs the fish with snow peas, carrots and pasta. * Exported from MasterCook * Caribbean Vegetable Stew Recipe By :Moosewood for a Crowd Serving Size : 24 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 quarts chopped onions -- (2 lbs) 1/4 cup vegetable oil 2 quarts chopped cabbage -- (1-1/2 lbs) 4 small chili peppers, seeded and minced -- (2-oz) (OR 1/4-1/2 tsp cayenne pepper 1/4 cup fresh ginger root -- grated 1 quart vegetable stock or water salt to taste 3 quarts Sweet potato -- cubed (3-lbs) 1 1/2 quarts chopped red and green bell peppers -- (1-1/2 lbs) 2 quarts crushed canned tomatoes with juice -- (4-lbs) 1 1/2 quarts zucchini -- chopped (2-lbs) 1 1/2 quarts frozen okra -- sliced (2-lbs) 1/2 cup fresh lime juice -- (up to 3/4 cup) 1/2 cup chopped fresh cilantro **OPTIONAL GARNISH** 24 tablespoons peanuts, dry-roasted unsalted -- (8-oz) (maybe doubled) MAKES 24 9-oz servings. Serve on rice or with cornbread. Saute onions in vegetable oil for 3 to 4 minutes. Add cabbage and chilies (or cayenne) and continue to saute until the onions are translucent. Add ginger, stock (or water), and sweet potatoes with a sprinkle of salt. Bring to a boil and simmer for 3 minutes. Add the peppers and tomatoes and simmer for 3 more minutes. Add the zucchini and okra and simmer until all the vegetables are tender. Stir in the lime juice, additional salt to taste and cilantro. Garnish with optional roasted peanut and cilantro sprigs. >From: Moosewood Restaurant Cooks for a Crowd: Recipes with a Vegetarian Emphasis for 24 or More, by The Moosewood Collective, John Wiley & Sons, (1996). >MC+elf phannema@wizard.ucr.edu PER SERVING: 160CAL, 3.6G fat (18.8% cff); with peanuts, 1 tbs. PER SERVING: 213CAL, 8.1G fat (32.1% cff). >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : I've found that these recipes scale well --> fewer portions. And the intro to the book says "many have been successfully halved, doubled, or tripled. MENU might include fruit - mango salsa - or a tropical fruit salad - or a fruit sauce (plum or pear) for frozen yogurt * Exported from MasterCook * Caribbean Yam Soup (Global Fitness Adventures) Recipe By :Spa Cooking: Vegetarian Times Jan98 Serving Size : 4 Preparation Time :1:00 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium red bell peppers -- roasted seeded and peeled 3 medium yams -- peeled sliced and boiled 1 teaspoon minced jalapeno pepper 4 1/2 cups low sodium vegetable broth -- defatted 2 tablespoons minced fresh cilantro ***OPTIONAL GARNISH*** 1/3 cup red and yellow bell pepper -- small dice 2 tablespoons chopped fresh cilantro -- leaves 1 tablespoon Garlic Chili Pepper Sauce -- or to taste Combine the ingredients in a blender or food processor and puree until smooth. Pour soup into large saucepan and warm over medium heat. Cook, stirring occasionally, until warmed through. Serve warm. Makes about 8 1/2-cup appetizer servings, 66 cals, 2g prot., 1g total fat, 15g carb, 566 mg sodium, 2g fiber. >"Secrets from Spa Chefs," Jennifer Viegas for Vegetarian Times, January 1998. >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : Spa offerings include: Savory Lemon-Ginger-Garlic Tempeh in Oat Pita Pocket (no recipe provided). Can you stand one more soup? This one is tested and we liked it. I will try to remember it next time I need soup in a hurry. Very tasty. Southwestern. We used Taste of Thai's Garlic Chili Pepper Sauce REVIEW : This flavorful creamy sweet potato soup is made quickly in the microwave. Makes 4 1-cup side servings: per cup with the relish: 146CAL, 0.2G fat (0.8% cff); 60.0G carbs. Serving ideas: sauce for veggie burgers; soup and sandwich and slaw. * Exported from MasterCook * Carrot And Dill Soup Recipe By :Lee Bailey's Soup Meals,989, page 54 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Vegetable cooking spray -- (see note) 6 Oz. . onion -- coarsely chopped 1 3/4 Lbs. carrots -- sliced 3/4 Lbs. sweet potatoes -- baked whole -- for 1 hour 1/2 Lb. baking potatoes -- baked whole -- for 1 hour 5 Cups defatted chicken stock 1/2 Tsp. scant ground white pepper 1 Tbsp. lemon juice 2 Tbsp. fresh dill -- finely chopped reduced fat or fat-free sour cream -- as garnish -- (optional) Spray pan or heat oil and saute onion until light golden and just beginning o brown. Scrape sauted onion into blender, deglaze pan with a little of the chicken stock, and add this to the onion. Add carrots and puree. Scoop out potato pulp and add along with white pepper, and lemon juice. Puree until thoroughly mixed and very fine. Pour mixture into saucepan, then add dill and stock. Simmer over very low heat for about 15 minutes. Soup may be thinned with additional stock. Correct seasoning, and serve warm with a dollop of sour cream, or yogurt. >From: "bill pawelko" - - - - - - - - - - - - - - - - - - - NOTES : The original recipe calls for sauteing vegetables in 2 Tbsp. butter; nonstick vegetable spray can be used to keep this recipe virtually fat-free. I used 1 Tbsp. olive oil which for 6 servings would give you about 2.5 Gms. fat. * Exported from MasterCook * Carrot Apricot Soup Recipe By :Good Food/Good Health, COLORFUL HOLIDAY DINNERS Dec22 Serving Size : 4 Preparation Time :1:00 Categories : Eat-Lf Mailing List Fruit Soups & Stews Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups orange juice 1 medium onion -- about half-cup thinly sliced 1 garlic clove -- sliced 2 large carrots -- peel and chop 1/2 cup dried apricots -- chopped 1 pinch salt -- optional 1 bay leaf -- or more ***ADDITIONS*** 1/3 cup lowfat cottage cheese 2/3 cup 1% low-fat milk -- or skim In a saucepan, add two cups of orange juice, a thinly sliced onion, a sliced garlic clove, 1/3 to 2/3 cup chopped, dried apricots (to taste), three peeled and chopped carrots and a bay leaf (or two). Bring the mixture to a boil and simmer until the carrots and apricots are very soft (about 40 minutes). Remove bay leaves. In a blender, process the low-fat cottage cheese and half the milk. Add the carrot mixture and puree, adding the rest of the milk. Return the soup to the pan and warm it throughly without boiling. American Institute for Cancer Research, Dept. AW, P.O. Box 97167, Washington, DC 20090-7167: "Good Food/Good Health" is a weekly public service. Please cite the AICR when sharing these recipes. AICR's Notes: Bright orange foods are often a good source of beta carotene, one of the carotenoids linked with lower risk for many types of cancer. Carrot-apricot soup dazzles the eyes and the tastebuds. Orig recipe pureed 1/3 cup each lowfat cottage cheese, evaporated skim milk; and did not the thin soup. Orig recipe pureed 1/3 cup each lowfat cottage cheese, evaporated skim milk; and did not the thin soup. PER SERVING: 57CAL, 1.1G fat (5.9% cff) Carbs:33g; Fiber 1.8g. >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : Vibrant flavor. Too sweet for us using 2/3 cups apricot; changed recipe to 1/3 to 2/3 cup, to taste. I also doubled the milk and used regular 1%. Served with surimi-crab salad spread on your choice of roll or bread. Could use leftover soup as a sauce for pot stickers or vegetarian eggrolls. * Exported from MasterCook * Carrot Pickles Recipe By :Vegetable Heaven, Mollie Katzen pp. 62 Serving Size : 12 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups water 1/4 cup balsamic vinegar 1 teaspoon salt 1 tablespoon mustard seed 2 tablespoons honey 1 1/2 pounds baby carrots 6 cloves garlic -- to 8 2 sprigs dill -- or more Heat the water, 2 tablespoons of the vinegar, the salt and mustard seeds to just boiling. Stir in the honey until it dissolves. Add the carrots, garlic, and dill, and lower the heat to a simmer. Cook uncovered for about 10 minutes, or until the carrots are as tender as you like them. Cool to room temperature, then add the remaining 2 tablespoons of vinegar and another sprig of dill or two, if desired. Transfer to a tightly lidded container and chill. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : These keep will and get better over time. The carrot pickles are somewhat similar to the much raved about carrot pickles in our archives. These are made with balsamic vinegar and dill while the others used a bay leaf and cider vinegar. My guess is these are delicious, too, and will be somewhat more mellow.[ECR] Next time I'll double the batch, 'cause I couldn't stop snacking on them! [BunnyMama@aol.com] * Exported from MasterCook * Casserole Equivalents Recipe By :Wednesday 1/28/1998 Daily Herald Food Guide Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- The intro by Denorah Pankey, food editor. If the recipe calls for a pan you do not have, here is a list of substitutions. If your unsure of the pan's volume, measure water and pour it in to check. 1-quart casserole 9-inch pie plate 8-inch round pan 7 1/2-by-3 1/2-by-2 1/2-inch loaf pan 6-inch souffle dish 1 1/2-quart casserole 9-inch round pan 10-inch pie plate 8 1/2-by-3 1/2-by-2 1/2-inch loaf pan 7-inch souffle dish 2-quart casserole 8-by-8-by-2-inch pan 11-by-7-by-1 1/2-inch pan 9-by-5-by-3-inch loaf pan 8-inch souffle dish 2 1/2-quart casserole 9-by-9-by-2-inch pan 11 3/4-by-7 1/2-by-1 1/4-inch pan 3-quart, or larger casserole 8-by-8-by-3 1/2-inch pan 13 1/2-by-8 1/2-by-2-inch glass dish 13 1/2-by-9-by-2-inch metal pan (15 to 16 cups) 10-by-10-by-4-inch pan (20 cups) 14-by-10 1/2-by-2 1/2-inch roasting pan (18 to 20 cups) >From: Leon Gerst - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Catfish Florentine With New Orleans Style (Fried) Recipe By :Kent Barrett of Vieux Carre Specialties, Redlands CA Serving Size : 4 Preparation Time :1:10 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- STEP 1 1 pound catfish fillets 1 cup lowfat buttermilk 1 tablespoon Tabasco sauce -- STEP 2 1/2 cup cornmeal, white -- or yellow 1/2 cup flour 1 teaspoon Cajun seasoning -- commercially blended 2 tablespoons vegetable oil -- may be doubled -- STEP 3 1 medium onion -- finely diced olive oil spray -- (*) 1 cup chopped spinach 2 tablespoons fresh lemon juice 1 dash Worcestershire sauce 1 dash freshly ground black pepper 1 teaspoon minced garlic 1/4 cup white wine [1] Marinate catfish in buttermilk and Tabasco sauce for 1 hour (in refrigerator). [2] Dredge fish in mixture of cornmeal, flour and Cajun spice blend. Let rest about 5 minutes. Fry fish in oil for 2 to 3 minutes per side. Set aside and keep warm. [3] For the sauce, saute onion in olive oil until soft; add fresh chopped spinach, lemon juice, Worcestershire sauce, black pepper, garlic, and wine. Cover and simmer 2 to 3 minutes. Serve over fish fillets. Makes 4 servings estimating %refuse (not absorbed) 320cals/ 12g fat (3g mono, 5g poly 3g sat) If sauteed in 1 tablespoon oil supplemented with spray as needed, estimated: PER SERVING: 311CAL, 8.2G fat (24.6% cff) (* Original used 1/4 cup olive oil to saute the spinach) Press-Enterprise, 2 May 96 >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : The Florentine needs trimming! But then again I always have to remind myself that its fat is the omega-3 kind. Anyway, if we sauteed in 1 tablespoon of oil instead of 2, and added a teaspoon or spray as needed beyond that -- it drops to 311CAL, 8.2G fat (24.6% cff). As written here it's closer to 12g fat and 320cals. * Exported from MasterCook * Cheese And Corn Chowder Recipe By :Living More With Less by Doris Janzen Longacre Serving Size : 50 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 qt water 3 1/2 qt potatoes -- diced 2 qt carrots -- sliced 2 qt celery -- chopped 2 tbsp salt 2 tsp black pepper 3 1/2 qt corn, cream-style 3 1/2 qt skim milk 1 lb lowfat colby cheese -- grated Combine water, potatoes, carrots, celery, salt, and pepper in a large kettle. Cover and simmer 10 minutes. Add corn and simmer 5 more minutes. Add milk and cheese, and stir until cheese melts and chowder is heated through. Do not boil. >From: Jenny Herl - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken And Couscous Salad With Orange Balsamic Dressing Recipe By :posted to eat-lf by Joanne McAndrews Serving Size : 6 Preparation Time :0:30 Categories : Chicken Eat-Lf Mailing List Pasta Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 boned and skinned chicken breast halves 10 Ounces couscous 1/2 Cup raisins 1/4 Cup dried cherries 1/2 Cup roasted red peppers -- diced 15 Ounces garbanzo beans, canned -- drained and rinsed 1/2 Cup black olives -- diced 1/4 Cup green onions -- chopped 1/4 Cup cilantro -- chopped 1 Cup fresh orange juice 3 Tablespoons balsamic vinegar 1 Tablespoon grated orange peel 1 Tablespoon cumin Broil chicken and cut into bite sized chunks. Set aside. Combine orange juice, balsamic vinegar, grated orange peel and cumin in a small bowl and set aside. Combine couscous, raisins, and dried cherries in a large bowl and prepare couscous according to package directions. After couscous is cooked add the remaining ingredients and toss well. Per serving: 422 Calories; 3g Fat (7% calories from fat); 25g Protein; 74g Carbohydrate; 34mg Cholesterol; 363mg Sodium - - - - - - - - - - - - - - - - - - - NOTES : We had this for dinner recently and it was delicious!! It would be great to take on a picnic or to a potluck dinner. * Exported from MasterCook * Chicken And Rice Bake Recipe By :Living More With Less by Doris Janzen Longacre, adapted Serving Size : 50 Preparation Time :0:00 Categories : Casseroles Chicken Eat-Lf Mailing List Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 50 chicken pieces, skinless -- skin removed 5 qt water -- boiling 3 cups onions -- chopped 3 qt low fat cream of mushroom soup 3 qt brown rice 3/4 cup chicken broth 2 tbsp salt 2 tbsp curry powder Mix together all ingredients except chicken broth and chicken. Place in 5 greased 9"x13" baking pans (4 qt capacity). and bake at 350F, covered, for 1 hour. Place chicken on top and pour broth over all.. Bake for another 1 1/4 hours, uncovered, adding a little water if rice becomes too dry. >From: Jenny Herl - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken And Shrimp Egg Rolls Recipe By : Serving Size : 4 Preparation Time :0:45 Categories : Appetizers Chicken Eat-Lf Mailing List Fish & Seafood Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Large onion -- finely chopped 1 Clove garlic -- minced 5 Teaspoons sesame oil -- (or canola) 2 Cups Chinese cabbage -- shredded 1/2 Cup snow pea pods, fresh -- chopped 1/2 Cup waterchestnuts, canned -- drained 1 1/2 Cups chicken breasts without skin -- cooked and chopped 6 Ounces shrimp, cooked -- chopped 1 Large egg -- slightly beaten 2 Tablespoons dry sherry 2 Teaspoons soy sauce, low sodium 1/8 Teaspoon cayenne pepper 8 egg roll wrappers 1 Cup sweet & sour simmer sauce -- (See Recipe Below) Saute onion and garlic in 1 teaspoon of the oil in a wok or large skillet, until tender. Combine chicken, shrimp, egg, sherry, soy sauce, cayenne and cooked onion and garlic in a large bowl and mix well. Spoon 1/2 cup chicken filling evenly down the center of egg roll wrapper. Fold one long side of wrapper over top and around filling. Fold in both ends using fingers to compress mixture into wrapper. Fold remaining side up and over the top and ends. Brush each roll with remaining sesame oil. Place filled rolls, seam side down on a large baking sheet. Bake at 375F for 15 minutes or until golden brown. Serve with Sweet and sour Sauce. >From: Eva Santaniello - - - - - - - - - - - - - - - - - - - NOTES : Can substitute Romaine lettuce for Chinese cabbage. CFF: 25.9% * Exported from MasterCook * Chicken And Spinach Veloute Recipe By :Jacque Pepin's Table Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups nonfat chicken broth home made or canned 1 cup water 1/4 tsp salt -- (less if using canned broth) 1/4 tsp freshly ground black pepper 6 tablespoons instant cream of wheat 6 oz fresh spinach -- stems removed 1/3 cup skim milk Bring chicken stock, water, salt and pepper to a boil, add cream of wheat, reduce heat to low, cook for 3 minute. Wash spinach, chop coarsely, add to stock, return to boil and cook for 2 minutes. Stir in milk, serve immediately. Original recipe called for 1/3 cup heavy cream, but we liked it fine with the skim milk. It thickens when left over, I just added more water, also dumped in some left over veggies and pasta and that was good as well! >From: Barb Rothenberger - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Breasts With Julienne Vegetables Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon margarine 4 chicken breasts -- bone-in (1kg) 1 Can cream of chicken soup -- Less Fat 1/4 Cup milk 1/4 Teaspoon dried thyme 2 celery stalks -- julienned 2 Medium carrots -- julienned 4 Cups hot cooked noodles 1. In large non-stick skillet over med-high, melt margarine. Brown chicken 3 mins on each side. Spoon off fat. 2. Stir in soup, milk thyme, celery and carrots. Bring to boil, then reduce heat to low. Cover, simmer 20 mins or until chicken is no longer pink, stirring occasionally. Serve with noodles. ~~~~~~~~~~~~~~~~~~~~~~~~~ Per serving: 427 calories, 8g fat (17% CFF) 38g protein, 51g carbo >From: Cathleen Contributor: Chatelaine Jan 97 - Campbell's Ad - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Corn Chile Cheese Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Mexican & Southwestern Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound boneless skinless chicken breasts 1 medium onion -- chopped 2 cloves garlic -- mild Pam -- or I Can't Believe It's Not Butter Spray 2 chicken bouillon cube 1 cup hot water 1 teaspoon cumin 16 ounces nonfat sour cream 3 cups skim milk 2 cups nonfat cheddar cheese -- shredded 1 can cream-style corn -- (16 oz.) 1 can chopped green chilies -- (4 oz.) undrained 1 teaspoon cayenne pepper -- less to taste 1 medium tomato -- chopped Cut chicken in small pieces. Brown chicken, onion and garlic in Pam and ICBINB until chicken is no longer pink. Dissolve bouillon in water; add to the pan along with the cumin; bring to a boil. Reduce heat; cover and simmer for 5 minutes. Add milk, sour cream, cheese, corn, chilies and pepper. Cook and stir over low heat until the cheese is melted. Stir in tomato; serve immediately. Serves 8-10. >From: Jennifer Kersten - - - - - - - - - - - - - - - - - - - NOTES : --For those who like southwest-flavored things. Not too spicy, but it's zippy! Modified from a recipe in a magazine. * Exported from MasterCook * Chicken Fajitas, Simple Recipe By :Cooking Light Magazine, April 1996 Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons balsamic vinegar 1 Tablespoon lemon juice 2 Teaspoons olive oil 1/2 Teaspoon dried oregano 2 Skinless Boneless Chicken Breast Halves --4 ounces each 2 curly leaf lettuce leaves 2 Tablespoons salsa 2 Nonfat Flour Tortillas --6 inches diameter red onion rings -- optional fresh oregano -- optional) Combine first 4 ingredients in a shallow dish. Add chicken, turning to coat. Cover and marinate in refrigerator 1 to 8 hours, tuning chicken occasionally. Place drip tray on toaster oven pan. Remove chicken from dish; discard marinade. Place chicken on drip tray; broil 10 minutes on each side or until chicken is done. Divide chicken, lettuce, and salsa evenly between tortillas; roll up. Garnish with onions and oregano, if desired. Yield: 2 servings. CALORIES 276 (22% from fat); PROTEIN 29.8g; FAT 6.7g (sat 1.4g, mono 2.9g, poly 1.8g); CARB 21.1g; FIBER 1.6g; CHOL 72mg; IRON 2.3mg; SODIUM 304mg; CALCIUM 69mg. WW- 6 points. Busted by Gail Shermeyer <4paws@netrax.net> >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 213 Fat 6.6g Carb 15.3g Fib 6.3g Pro 22.6g Sod 253mg CFF 28.2% * Exported from MasterCook * Chicken Fricassee, Crockpot Recipe By :Kathy Reckner Serving Size : 4 Preparation Time :0:00 Categories : Chicken Crockpot Eat-Lf Mailing List Italian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can reduced fat cream of chicken soup 1/2 can water 1/2 cup chopped onions 1 teaspoon paprika 1 teaspoon lemon juice 1 teaspoon rosemary 1 teaspoon thyme 1 teaspoon salt 1/4 teaspoon pepper 4 skinless boneless chicken breast non-stick cooking spray -- Dumplings: 3 tablespoons sablefish 1 1/2 cups flour 2 tsp. baking powder 3/4 tsp. salt 3 tablespoon. fresh chives -- chopped -- or 2 tbl. dried chives 3/4 cup skim milk Spray crockpot with non-stick cooking spray. Place chicken in crockpot. Mix remaining ingredients together and pour over chicken. Cover and cook on low 6-8 hours. 1 hour before serving, prepare chive dumplings: Mix dry ingredients and shortening. Add chives and milk, combine well. Drop by teaspoonful onto hot chicken and gravy. Cover and cook on high for 45-60 minutes. Serve with mashed potatoes and vegetables, or over hot, cooked noodles. >From: Kathy Reckner - - - - - - - - - - - - - - - - - - - NOTES : I've always loved chicken fricassee, but the fat content was so high I had to give it up.....until I managed to recreate the recipe without all the fat (it tastes great, too!) To further lower the fat you can replace the chive dumplings with Reduced-Fat Bisquick, adding chives to it. * Exported from MasterCook * Chicken In Wine Cream Sauce Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons Dried oregano 2 teaspoons Dried basil 1 1/2 teaspoons Dried rosemary 1 teaspoon Garlic powder 1/2 teaspoon Salt 1/2 teaspoon Pepper 1/4 teaspoon Paprika 4 teaspoons Olive oil -- Divided Cooking spray 8 skinless Chicken thighs -- (about 2 1/4 lbs) 1/3 cup All-purpose flour 2 1/4 cups 1% low-fat milk 1 cup White wine 2 cups Mushroom -- sliced 1/4 cup nonfat cream cheese 2 cups Hot cooked rice Oregano sprigs & cranberries -- optional Combine first 7 ingredients and 2 teaspoons oil in a small bowl; rub over chicken. Heat 2 teaspoons oil in a large skillet coated with cooking spray over medium-high heat. Add chicken; cook 5 mins on each side or until browned. Remove chicken from pan; set aside. Place flour in a bowl; gradually add milk and wine, stirring with a whisk until blended. Add to skillet, scraping pan to loosen browned bits; bring to a simmer. Return chicken to pan; cover, reduce heat, and simmer 30 mins or until chicken is done. Add mushrooms; cover and simmer 5 mins. Remove chicken from pan; cover and set aside. Add cheese to skillet, cook 5 mins. or until cheese melts, stirring constantly with a whisk. Place 1/2 cup of rice on each of 4 plates. Top each with 2 chicken thights and 1 cup sauce. Garnish with oregano sprigs and cranberries, if desired. >From: Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I really don't object to the taste of non-fat cream cheese, but I certainly think sour cream would work just as well. This is a really tasty dish that I wouldn't hesitate to serve to company. * Exported from MasterCook * Chicken Soup, Crockpot Recipe By :Unknown Serving Size : 8 Preparation Time :0:00 Categories : Chicken Crockpot Eat-Lf Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 Lg potatoes -- cubed 2 Med onions -- chopped 2 Tbsp I Can't Believe It's Not Butter - Light -- or Margarine 2 Tbsp Nonfat Veg Chicken Broth, Low Sod -- or 2 Chicken Bouillon Cubes 2 tablespoons dried parsley 6 cups water 2 cups Lowfat 1% Milk -- or Nonfat Milk 1/2 cup flour -- mixed with water Place ingredients 1 through 6 in the crockpot and cook all day on low to medium. 1/2 hour to 1 hr before serving; add milk and flour mixture. After the soup starts to thicken, it is ready to serve. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 142.6 Fat 2.1g Carb 26g Fib 1.9g Pro 5.4g Sod 210mg CFF 13.3% * Exported from MasterCook * Chicken Vindaloo Recipe By :Bon Appetit Serving Size : 4 Preparation Time :1:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup white wine vinegar 6 large garlic cloves -- peeled 3 tablespoons chopped fresh ginger 1 1/2 tablespoons curry powder 2 teaspoons ground cumin 3/4 teaspoon ground cardamom 1/4 teaspoon ground cloves 1/4 teaspoon cayenne pepper 2 tablespoons yellow mustard seed 4 boned and skinned chicken breast halves 1 tablespoon olive oil 2 1/2 cups chopped onions 14 1/2 ounces canned tomatoes 1 cinnamon stick 1/2 cup chopped fresh cilantro 2 cups basmati rice Place first 8 ingredients in food processor or blender. Add 1 tablespoon mustard seeds and blend until smooth. Set spice mixture aside. Heat olive oil in large pot over medium-high heat. Add onions and saute until golden, about 5 minutes. Add chicken and spice mixture and stir 3 minutes to blend flavors. Add tomatoes with their liquid and cinnamon stick; bring to a boil. Reduce heat; cover and simmer until chicken is tender, stirring occasionally, about 30 minutes. Mix in remaining 1 tablespoon mustard seeds and simmer uncovered until liquid is slightly thickened, about 5 minutes. Remove cinnamon stick. Stir in cilantro and serve over cooked basmati rice. >From: "Joanne M. McAndrews" Per serving: 559 Calories; 10g Fat (15% calories from fat); 33g Protein; 87g Carbohydrate; 51mg Cholesterol; 348mg Sodium - - - - - - - - - - - - - - - - - - - NOTES : This was absolutely fantastic! I will definitely make it again. * Exported from MasterCook * Chicken With Spanish Rice Recipe By :Weight Watchers cookbook Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Chicken Eat-Lf Mailing List Mexican & Southwestern Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon vegetable oil -- plus 1 teaspoon vegetable oil 2 pounds skinless boneless chicken breasts 1/2 tsp paprika 8 oz uncooked rice 1/2 cup scallion -- sliced 1 1/2 cups low sodium chicken broth 1 cup canned whole tomatoes -- with liquid 2 tablespoons. parsley -- chopped 1/8 tsp ground saffron -- or turmeric 1/8 tsp freshly ground black pepper 1 1/2 cups green beans -- halved 2 tablespoons. pimiento -- drained chopped 1.In a large nonstick skillet over medium-high heat, warm the oil. Sprinkle both sides of the chicken with the paprika. Add the chicken to the skillet and cook until golden on both sides., 7 to 8 minutes. Remove the chiekn to a dish and cover loosely to keep warm. 2.Add the rice and the scallions to the skillet. Cook, stirring frequently, until the rice is golden and translucent, 2 to 3 minutes. 3.Stir in the borth, tomatoes with liquid, parsley, saffron, and pepper, crushing the tomatoes with a spoon. Bring the liquid to a boil. Return the chicken (and any juices that have accumulated in the dish) to the skillet. Cover, reduce the heat to low, and simmer for 15 minutes, stirring occasionally. 4.Stir in the green beans and pimento. Cover and cook until the beans are just tender, about 15 minutes. Nutrition Info: Serving size - generous 1 cup Calories: 270 Protein: 29 grams Fat: 4 grams Carbos: 26 grams Cholesterol: 66 mg. Sodium: 137 mg. >From: "Jean E. Mulrenan" - - - - - - - - - - - - - - - - - - - NOTES : 1.In a large nonstick skillet over medium-high heat, warm the oil. Sprinkle both sides of the chicken with the paprika. Add the chicken to the skillet and cook until golden on both sides., 7 to 8 minutes. Remove the chin to a dish and cover loosely to keep warm. 2.Add the rice and the scallions to the skillet. Cook, stirring frequently, until the rice is golden and translucent, 2 to 3 minutes. 3.Stir in the borth, tomatoes with liquid, parsley, saffron, and pepper, crushing the tomatoes with a spoon. Bring the liquid to a boil. Return the chicken (and any juices that have accumulated in the dish) to the skillet. Cover, reduce the heat to low, and simmer for 15 minutes, stirring occasionally. 4.Stir in the green beans and pimento. Cover and cook until the beans are just tender, about 15 minutes. Nutrition Info: Serving size - generous 1 cup Calories: 270 Protein: 29 grams Fat: 4 grams Carbos: 26 grams Cholesterol: 66 mg. Sodium: 137 mg. >From: "Jean E. Mulrenan" Recipe By :Reggie Dwork Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Grains & Cereals Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups Frozen Corn Kernels 3/4 cup Orzo 1 cup Quinoa 10 cups Water 4 Tbsp Nonfat Veg Chicken Broth, Low Sod -- *Note 4 Skinless Boneless Chicken Breast Halves -- **Note 2 Shallots -- Chopped Fine 1 Clove Garlic -- Minced 1/2 Tsp Canola Oil 2 Bay Leaves 1/2 Tsp Dried Thyme 1/2 Tsp Dried Oregano 1/2 Tsp Dried Marjoram *NOTE: I used 4 Tbsp nonfat vegetarian chicken broth that I get at Whole Foods in the bulk bins. It has the best flavor of any I have ever tasted. You could use a combination of liquid canned broth and powdered broth to give the canned broth more flavor. **NOTE: I sliced the chicken breast halves into 1/2" wide slices and then diagonally cut the slices to a little larger then bite size (do it how you prefer it) Cook over med-high heat in nonstick skillet the prepared chicken strips in the canola oil. Add the shallot and garlic and cook till the chicken doesn't look pink. Be careful to not overcook the chicken or it will become tough. It took about 8 - 10 minutes for me to accomplish this part. Put the frozen corn kernels and orzo into the soup pot. Rinse the quinoa very, very well in a strainer under continuous running cool water. When the draining water runs clear then drain the quinoa and add it to the pot. Add the vegetarian chicken broth (or nonfat chicken broth), water, bay leaves and seasonings to the pot. Bring to a boil and then lower to a moderate simmer. Cook for 30 minutes. Season with salt and pepper if desired. Entered into MasterCook, created and tested for you by Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : We thought this tasted wonderful. It was nice and thick and wonderful for a winter meal. Cal 213.3 Fat 2.8g Carb 32.7g Fib 2.9g Pro 16.3g Sod 55mg CFF 11.4% * Exported from MasterCook * Chili Noodle Skillet Dinner Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 Ounces Ground 90% Lean Turkey -- or beef 1/4 cup Chopped Onion 1 3/4 Cups Stewed Tomatoes -- (1 14 1/2-Ounce Can) -- Undrained 2 Tsp. Chili Seasoning Mix 2 Cups Cooked Noodles -- Rinsed And Drained In a large skillet sprayed with olive-flavored cooking spray, brown meat and onion. Add undrained stewed tomatoes, chili seasoning mix, and noodles. Lower heat and simmer 10 min, stirring occasionally. Hint: 1 3/4 cups uncooked noodles usually cook to about 2 cups. Calories: 221 Fat: 6 Gm Protein: 15 Gm Carbohydrate: 27 Gm Sodium: 374 Mg Fiber: 1 Gm Diabetic Exchange: 2 Vegetable * 1 1/2 Meat * 1 Starch >From: Kat - - - - - - - - - - - - - - - - - - - NOTES : This recipe has been a hit with everyone here. * Exported from MasterCook * Chili, Great (The Bowl Of Red) Recipe By :Healthy Southwestern Cooking by Bob Wiseman (1995) Serving Size : 8 Preparation Time :2:00 Categories : Chilis Eat-Lf Mailing List Meats Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon canola oil 3 Pounds sirloin tip roast, trimmed -- cut in 1/2" cubes 2 Tablespoons mild New Mexico chili powder 2 Tablespoons paprika 3 Tablespoons chili powder 1 Tablespoon hot New Mexico chili powder 5 Tablespoons cumin 1/4 Teaspoon oregano 1 Cup chopped onion 4 garlic cloves -- minced 3 Cups low-sodium nonfat chicken broth -- or stock 1 Cup low-sodium nonfat beef broth -- or stock 1 Teaspoon Tabasco sauce 1/2 Teaspoon salt substitute 1/4 Cup cola flavored beverage salsa habanero -- your favorite Heat a large pot or Dutch oven until a drop of water quickly sizzles away. Add canola oil to coat bottom of pan. Add a third of the sirloin tip cubes and cook until water from meat is almost evaporated. With a slotted spoon, remove meat to a bowl. Repeat process with remaining meat, one-third at a time. Remove pot from heat and pour off excess fat and water. Then return all meat to the pot. In a mortar, combine New Mexico Chile powder (mild and hot), paprika, chili powder, cumin, and oregano; grind to blend. In a blender, combine onion, garlic, chicken stock, and beef stock and puree. Reheat the pot, adding contents from blender, and bring to a low boil. Reduce to a simmer and cook for 45 minutes. Add spices from mortar and simmer, covered, for 2 hours. *see tip. Remove cover. At this point, stir once or twice, scraping the sides of the pot. Add Tabasco, salt substitute, cola beverage, and 2 drops of salsa/sauce habanero. Stir in and taste;if not hot enough, add a drop or 2 more of salsa habanero. Serve "hot from the pot." Servings: 8 Calories 228; 73mg chol; 100mg sodium; 8\7.5 g fat (2.2 g sat fat) 31%cff. MC Recipe. * TIP: Do not stir the the pot: if you stir chili too much, the meat becomes tough and you lose some of the spice flavors. *RC cola is good. Do not use diet sodas with artificial sweeteners that are not intended for prolonged cooking. >from kitpath >(c)1998-Jan Eat-LF Archive >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : this one comes in at 31% cff - but it's never eaten along - rice or tortillas will make this an acceptable meal. Also note that the n/a includes the fat that the recipe calls for draining off. * Exported from MasterCook * Chili, Slow Cooked Recipe By : Serving Size : 10 Preparation Time :0:00 Categories : Chilis Crockpot Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds Ground beef, extra lean 2 cans Kidney beans 2 cans Tomato sauce 2 Medium onions -- chopped 1 Green pepper -- chopped 2 Garlic clove -- minced 2 teaspoons Salt -- optional 1 teaspoon Pepper Cheddar cheese, lowfat -- grated In a skillet, brown beef, drain. Transfer to a slow cooker. Add the next 9 ingredients. Cover and cook on low for 8-10 hours or on high 4-4 1/2 hours. Garnish individual servings with cheese if desired. 1 serving = 1 cup Prepared with extra lean meat and without cheese. Exchanges: 3 meats 1 1/2 starch 1 vegetable >From: Dianna - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Cream Cheese Frosting Recipe By :Cooking Light Dec 97 Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Ounces lowfat cream cheese 2 Tablespoons stick margarine -- softened 3 Tablespoons skim milk 3 1/3 Cups icing sugar -- sifted 3/4 Cup unsweetened cocoa 1/8 Teaspoon salt 1 Teaspoon vanilla Yield: 1-3/4 cups 1. In large bowl, beat first 3 ingredients at high speed until smooth. Combine sugar, cocoa and salt and gradually add to cheese mixture, beating on low until well-blended. Add vanilla and beat well. Cover and chill. >From: Cathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Frosting Recipe By :Cooking Light, April 97 Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tub lowfat cream cheese -- (4 oz) -- softened 3 tablespoons skim milk 3 oz semisweet chocolate -- melted 3 cups icing sugar -- sifted 1/4 cup unsweetened cocoa 1 teaspoon vanilla Yield: 1-3/4 cups 1. Beat cheese and milk at high speed of mixer until creamy. Add chocolate and beat until well-blended. 2. Combine sugar and cocoa. Gradually add sugar mixture to cheese mixture, beating at low speed until well-blended. Add vanilla and beat well for 1 min until very creamy. Printed in Cooking Light with "Cooking Light's Ultimate Chocolate Layer Cake" (see separate recipe) >From: Cathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Layer Cake, Ultimate Recipe By :Cooking Light Apr 97 (slightly modified) Serving Size : 18 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups sugar 10 Tablespoons light butter -- softened 3/4 Cup egg substitute 2 Cups flour 1/2 Cup unsweetened cocoa 3/4 Teaspoon baking soda 1/4 Teaspoon salt 3/4 Cup lowfat sour cream 3/4 Cup boiling water 1 Teaspoon vanilla 1. Coat bottoms of two 8" round cake pans with cooking spray (avoid sides). Line bottoms with waxed paper and coat paper with cooking spray. Set aside. 2. Beat sugar and butter at medium speed of mixer until well-blended. Gradually add egg substitute and beat well. 3. Combine flour, baking soda and salt in bowl. With mixer on low, add flour mixture to sugar mixture alternately with sour cream, beginning and ending with flour mixture. Gently stir in boiling water and vanilla. 4. Pour batter into prepared pans. Bake at 350F for 35 mins or until cake springs back when touched in centre. Loosen layers from sides of pans and turn out onto wire racks. Peel off waxed paper and let cool. Frost layers and put together when completely cool. My notes: I frosted with "Chocolate Cream Cheese Frosting" because the frosting recipe printed with this cake can't be made ahead of time or it hardens. This is quite fudgy and rich. Not light and fluffy like cake-mix cake, if that's what you're looking for, but it was wonderful with the sweet icing and ice cream. Per 1 of 18 servings w/ "Chocolate Frosting" (separate recipe): 315 calories, 7.8g fat (22% CFF) 129mg sodium, 46mg calcium, 19mg chol >From: Cathleen - - - - - - - - - - - - - - - - - - - NOTES : My second favourite chocolate cake! Made this for a birthday party on the weekend. I'm posting the frosting recipe that was published with the cake recipe, since the nutritional breakdown includes that icing. But when I made it I used the "Chocolate Cream Cheese Frosting" (see recipe) (today) and it was just as good. * Exported from MasterCook * Chunky Chicken Rice Soup Recipe By :Canadian Living, Feb'98 Serving Size : 10 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 skinless chicken legs 10 Ounces Canned Chicken Broth -- Undiluted 6 Cloves Garlic -- Minced 2 Onions -- Chopped 1 Bay leaf 1 Teaspoon Dried Thyme 1 Teaspoon Dried Marjoram 1 Teaspoon Dried Oregano 1/2 Teaspoon Salt 1/2 Teaspoon Pepper 1/2 Cup Parboiled brown rice 2 Carrots -- Peeled And Cubed 2 Parsnips -- Peeled And Cubed 2 Sweet Potatoes -- Peeled And Cubed 2 Cups Frozen Peas 1/4 Cup Fresh Parsley -- Chopped Lemon Wedges Remove skin and fat from chicken; split into drumsticks and thighs. In large saucepan, bring broth and 7 cups water to boil. Add chicken, garlic, half of the onions, bay leaf, thyme, marjoram, oregano, salt and pepper. Reduce heat, cover and simmer for 20 minutes. Transfer chicken to cutting board. Let cool slightly; remove meat from bones and dice. Return bones to pot. Add rice, rutabaga and remaining onions; bring to boil. Reduce heat and simmer, covered, for 15 minutes. Add carrots, parsnips and sweet potatoes; simmer for about 10 minutes or until rice and vegetables are tender. Discard bay leaf and bones. Stir in chicken, peas and parsley; cook for 1 minute. Ladle into warmed bowls and garnish with lemon wedges. Makes 10 servings. PER SERVING: about 191 cal, 13 g pro, 3 g total fat ( 1 g sat. fat), 30 g carb,5 g fibre, 32 mg chol, 390 mg sodium. % RDI: 6% calcium, 14% iron, 84% vit A, 35% vit C, 23 % folate. CDA: 1 Starchy Foods + 1 Fruits + Vegs + 1 1/2 Protein Foods Formatted by Carole Walberg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chunky Vegetable Bean Soup Recipe By :Lighthearted Cookbook by Anne Lindsay 1988 Serving Size : 8 Preparation Time :0:30 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large onion -- chopped 1 large potato -- peeled and cubed 4 cups lowfat chicken broth -- low salt 2 celery stalks -- diced 1/4 pound green beans -- cut in 1" pieces 1/4 small cabbage -- thinly sliced -- and/or 5oz chopped spinach -- (about 1-cup) 1 carrot -- grated or chopped 1/4 cup chopped red bell pepper -- or green 1 teaspoon dried dill weed 19 ounces cooked kidney beans -- drained salt cayenne pepper freshly ground black pepper 4 tablespoons Parmesan cheese -- optional topping ONION AND POTATO are the basis for this soup. Potato thickens; onions add flavor. Add any seasonal fresh vegetables -- mushrooms, broccoli, zucchini, carrots, tomatoes. Instead of the kidney beans, add 1/4-cup uncooked noodles, rice, or barley along with the potato. IN LARGE heavy saucepan, combine onion, potato and chicken stock/broth (low salt); bring to a boil. Reduce heat and simmer for 10 minutes. Add celery, green beans, cabbage and/or spinach, carrot, bell pepper, dill and beans; cover and simmer 10 minutes or until vegetables are tender. Season to taste with salt, cayenne and black pepper. Sprinkle each serving with parmesan. Makes eight 3/4-cup servings: PER SERVING (including cheese): 134CAL, 1.2G fat (7.1% cff) Fiber: 5.6 g; Carbs: 22.6. With homemade stock: PER SERVING: 151CAL, 2G fat (12% cff). (c) 1988: Anne Lindsay; 1988: Heart and Stroke Foundation of Canada. Key Porter Books Ltd; 1998Jan Eat-lf Mailing List >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : lighter than expected and little bland (surprise!). UPDATE - let that low carb soup simmer a lot longer than suggested... and it won't be bland. It was very good!