* Exported from MasterCook * Cinnamon Apple Cake Recipe By :Cooking Light Magazine, October 1997 Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Rave Reviews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 Cups sugar -- divided 1/2 Cup stick margarine -- softened 1 Teaspoon vanilla extract 6 Ounces fat-free cream cheese -- softened --block-style --about 3/4 cup 2 Large eggs 1 1/2 Cups all-purpose flour 1 1/2 Teaspoons baking powder 1/4 Teaspoon salt 2 Teaspoons ground cinnamon 3 Cups rome apple -- peeled and chopped --about 2 large cooking spray 1. Preheat oven to 350 oF. 2. Beat 1 1/2 cups sugar, margarine, vanilla, and cream cheese at medium speed of a mixer until well-blended (about 4 minutes). Add eggs, 1 at a time, beating well after each addition. Combine flour, baking powder, and salt. Add flour mixture to creamed mixture, beating at low speed until blended. 3. Combine 1/4 cup sugar and cinnamon. Combine 2 tablespoons cinnamon mixture and apple in a bowl, and stir apple mixture into batter. Pour batter into an 8 inch springform pan coated with cooking spray, and sprinkle with remaining cinnamon mixture. 4. Bake at 350 F for 1 hour and 15 minutes or until the cake pulls away from the sides of the pan. Cool the cake completely on a wire rack, and cut using a serrated knife. Yield: 12 servings. Note: You can also make this cake in a 9-inch square cake pan or a 9-inch springform pan; just reduce the cooking time by 5 minutes. The cream cheese in the batter gives the cake lots of moisture. Because it's so tender use a serrated knife for cutting. CALORIES 281 (28% from fat); FAT 8.7g (sat 1.8g, mono 3.7g, poly 2.6g); PROTEIN 4.8g; CARB 46.3g; FIBER 1.2g; CHOL 39mg; IRON 1.1mg; SODIUM 234mg; CALCIUM 89mg. WW- 6 points. Busted by Gail Shermeyer <4paws@netrax.net> >From: "Bob & Carole Walberg" - - - - - - - - - - - - - - - - - - - NOTES : The smell of the cinnamon and apples is wonderful! --- I've tried this recipe several times and *loved* it. I make it non-dairy by using low fat firm tofu (pureed in food processor) for the cream cheese. It's terrific. You've got me wanting to make it again, but I'm still recovering from sweet overdose at Christmas! [Roberta Bell ] * Exported from MasterCook * Coffee Cake Bread With Dried Fruit Recipe By :What Can I Do With My Bread Machine, Barbara Norman Serving Size : 10 Preparation Time :0:00 Categories : Breakfast Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 1 1/2 LB Loaf: -- (1 Lb Loaf) 3 1/2 cups Bread Flour 1 Tsp Salt 1/2 cup Sugar 1/4 Lb I Can't Believe It's Not Butter - Light -- *Note 3/4 cup Egg Beaters(r) 99% Egg Substitute -- **Note 1/2 cup Water 1 Tbsp Dry Yeast 2/3 cup Dried Cherries -- ***Note 1/3 cup Chopped Almonds -- ****Note Optional Because this is a 1 1/2 lb loaf that I made, it is supposed to serve 14 but realistically I felt it should serve 10 and this is what I based the nutritional analysis on. *NOTE: Original recipe used butter (1 stick = 8 Tbsp), cut into 1/2" pieces **NOTE: Original recipe used 3 eggs ***NOTE: Or dried fruit such as dried dates, apricots, blueberries or cranberries ****NOTE: Or walnuts or pecans (if desired) This specialty is often similar in taste to a sweet, fragrant bread. It is richer and sweeter than most other breads. Plain or toasted it is outstanding. Place all ingredients except the dried fruit in the machine according to the manufacturer's instructions. Bake the bread on the white bread cycle. Add the chopped fruit after the first kneading or according to the manufacturer's recommendation on when to make additions. When the baking is complete, remove the bread pan from the machine with potholders or oven mitts. Turn the pan upside down, and shake out the loaf. Place the bread on a wire rack to cool. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This tasted better then I expected it to. Cal 296.5 Fat 7.5g Carb 48g Fib 1.9g Pro 8.3g Sod 314mg CFF 23% * Exported from MasterCook * Coleslaw, Sinless Recipe By :Chatelaine Serving Size : 15 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 cups cabbage -- shredded 2 sweet peppers -- thinly sliced 2 carrots -- grated 4 green onions -- thinly sliced 1/2 cup fresh parsley -- chopped 1/2 cup vinegar -- or rice vinegar 1/4 cup sugar 2 teaspoon ginger root -- grated -- or 1 tsp dried 1/2 teaspoon salt 1 teaspoon red pepper flakes 1. In large bowl, mix together cabbage, peppers, carrots, onions and parsley. 2. In separate bowl, whisk vinegar with remaining ingredients. Toss over vegetables until coated and add more pepper flakes if desired. Per 1-cup serving: 45 calories, trace fat 1g protein, 7g carbo. >From: Cathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Corn Oat Bran Bread Recipe By :Louisiana Light by Roy F. Guste, Jr. (1990) Serving Size : 4 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup yellow cornmeal 1/2 cup oat bran 1/2 cup skim milk 1/4 cup chopped onion 1/4 cup chopped green bell pepper 1 egg white 1 teaspoon baking powder 1/8 teaspoon ground allspice 1/8 teaspoon freshly ground black pepper Preheat the oven to 350F degrees. Blend all ingredients and pour into a small (8 X 4-inch) nonstick loaf pan. Bake for 35 minutes, or until a knife inserted in the center of the bread comes clean. NOTE: The oat bran makes this a most healthful and enjoyable accompaniment to any meal. VARIATIONS: *Using l/2 cup fresh corn kernels in place of the onion and bell pepper is a tasty alternative. *The addition of 1/4 teaspoon cayenne will add a nice bit of spice to this bread. PER SERVING: 123 Cals, 0.96g fat (7% cff); 1.41g fiber; 9.95g carbs; 112mg sodium. >(c) 1990: Roy F. Guste, Jr.; Louisiana light: Norton. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crab Spring Rolls With Peanut Dipping Sauce Recipe By :AHA's Low-Fat, Low-Cholesterol Cookbook Serving Size : 10 Preparation Time :1:00 Categories : Appetizers Eat-Lf Mailing List Fish & Seafood Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***SPRING ROLLS*** vegetable oil spray 4 cups shredded cabbage -- (about 1 pound) 1 medium carrot -- shredded 1/2 cup bean sprouts -- (about 1 ounce) 2 green onions -- thinly sliced 4 ounces nonfat imitation crabmeat -- shredded 2 teaspoons rice vinegar 1 teaspoon low-sodium soy sauce 10 spring roll wrappers -- (8 x 8 inches) 1 egg white -- lightly beaten vegetable oil spray ***DIPPING SAUCE*** 3 tablespoons reduced-fat peanut butter 3 tablespoons rice vinegar 2 tablespoons low-sodium soy sauce 2 tablespoons water 1 green onion -- green part only, -- thinly sliced 1/2 teaspoon fragrant toasted sesame oil Spray a large skillet with vegetable oil spray. Heat over medium-high heat for 1 to 2 minutes. Add the cabbage and cook, stirring occasionally, for 1 to 2 minutes. Add the carrot, bean sprouts, and green onions and cook for 1 minute, stirring occasionally. Add the crabmeat, vinegar, and soy sauce and cook until crabmeat is warmed through, about 30 seconds. Remove from heat and refrigerate for at least 30 minutes. Preheat oven to 400F/200C. To assemble spring rolls, place a spring roll wrapper in a flat surface, with one point of the wrapper pointing toward you. Spoon about 1/3 cup of the filling up the middle of the wrapper. Bring the bottom point of the wrapper over the filling. Lightly brush the two side points of the wrapper with egg white. Bring the side points into the center of the wrapper (wrapper will look like an unsealed envelope). Starting from the bottom, roll the wrapper up to the top point so the filling is enclosed. Lightly brush the top point with egg white and press to make sure the spring roll is sealed. Lightly spray outside of spring roll with vegetable oil spray and place on a baking sheet. Repeat with remaining wrappers. Bake for 25 to 30 minutes, or until wrapper turns a light golden-brown. While spring rolls are baking, place all dipping sauce ingredients except green onion in a medium bowl and whisk. Sprinkle dipping sauce with green onion and serve with the spring rolls. TIPS - *Assemble spring rolls and refrigerate for up to 8 hours before baking or up to 2 months in the freezer. Bake them cold or frozen. No need to bring them to room temperature before baking. You may need to increase baking time. *Don't skip the sesame oil. Because it is so flavorful, you get a lot of taste for just a little fat. SOURCE Low-Fat, Low-Cholesterol Cookbook (2nd ed) by American Heart Association (1997) >from kitPATh (phannema@wizard.ucr.edu) INTRO : These golden brown, crispy spring rolls are baked not fried. Variations: lean cooked chicken, ham, or beef instead of crab or add mushrooms for a completely vegetarian dish. Look for the wrappers in the freezer or extra-cold storage sections of the store. One roll per serving: Calories 138; Protein 7g; Carbs 22g; Total Fat 3g; Sodium 300 mg. Serves 10. Allow 45 to 60 minutes. >from kitPATh phannema@wizard.ucr.edu - - - - - - - - - - - - - - - - - - - NOTES : another sauce that i like for these things is 1 part hoisin and 2 parts rice vinegar. * Exported from MasterCook * Cranberry Chicken Recipe By :Modified version of Carole Walberg recipe file Serving Size : 4 Preparation Time :6:00 Categories : Chicken Eat-Lf Mailing List Fruit Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 skinless boneless chicken breasts 3/4 cup onions -- chopped 1 cup dried cranberries -- (Craisins) 1 teaspoon salt 1/4 teaspoon cinnamon 1/4 teaspoon ginger 1 teaspoon grated orange rind 1 cup orange juice 3 tablespoons flour 3 tablespoons brown sugar -- optional Cut chicken into quaters and remove skin. Place in the slow cooker with onion, cranberries, salt, cinnamon, ginger, orange rind and orange juice. Cover and cook on low for 5 to 6 hours. Remove chicken from pot and serarate meat from bone; set aside. M >From the recipe files of Carole Walberg >From: Kat - - - - - - - - - - - - - - - - - - - NOTES : Cranberries add a slightly tangy flavor to slow cooked chicken dishes. The berries tend to dissolve so they are not noticeable. With the addition of a little brown sugar the chicken takes on a slightly sweet and sour taste. this dish is good. From ???@??? Mon Feb 02 11:28:12 1998 * Exported from MasterCook * Cranberry Salsa, Brantley Beach's Recipe By :Charleston Post & Courier 21-Jan-98 Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Salsas Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups dried cranberries -- such as ocean spray "cranberry raisins" 16 ounces cranberry sauce, whole berry 16 ounces jellied cranberry sauce 4 roma tomatoes -- seeded and diced 1 bell pepper -- minced 1 onion -- minced 1 stalk celery -- minced 1 jalapeno pepper -- minced and seeded -- optional 1 tablespoon chopped fresh cilantro Blend all ingredients thoroughly and refrigerate for at least a day before serving. See: Brantley Beach's Chicken Wings with Cranberry Salsa SOURCEs: Foods for Superbowl Sunday, by Food Editor Ann Burger, Post & Courier, Charleston SC, Wed-Jan-21-98, www.charleston.net/pub/entertain/food/ > mc-Busted by Pat Hanneman mc-PER SERVING: 202.4CAL, 0.3G fat (1.3% cff) INDEX: Charleston Basics Condiments Elf-mail Make-Ahead >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : It's this salsa that really sets Brantley's Chicken Wings with Cranberry Salsa apart. Chef Brantley Beach is at the Sunset Grille at Edisto Island. The salsa is also good with other chicken dishes, duck and turkey. More than enough for 12 wings. Apparently the restaurant serves all of this plus 12 large deep fried hot wings to 6 people. So the # of servings below is my idea;-} * Exported from MasterCook * Cream Cheese Spread Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 Oz. lite cream cheese -- softened -- or Neuchatel 8 Oz. fatfree cream cheese -- softened 2 Tablespoons fatfree mayonnaise 2 Tablespoons onion -- chopped 1 Dash seasoned salt -- or garlic powder 1 Tablespoon sesame seeds Mash all ingredients except sesame seeds together (you may need to use your hands). Form into a ball. Place in a small Pam-sprayed baking dish or small ovenproof bowl. Pat the sesame seeds all over to top so they cover any exposed cream cheese. Bake at 325 degrees F for half hour (or longer if you need. The exact time isn't important.) Serve warm with crackers. It is okay when it cools, but best when warm, so you can place the dish on a warming tray for serving if you have one or nuke it quickly ever so often to warm it up again. This isn't the consistency of a dip - you'll need to provide a small knife or spreader for serving. (Note: if you can find seasoned rye chips, this is the suggested cracker from the original recipe.) Note: You can also bake this in a ball in pie plate (it will spread out a bit) and serve on a tray with the crackers surrounding it. >From: "Natalie Frankel" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cream Of Celery Soup With Tarragon Recipe By :Gourmet Gazelle by Ellen Brown Serving Size : 6 Preparation Time :0:45 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups sliced celery -- (about 2/3 bunch) 4 cups lowfat chicken broth -- unsalted 1/4 teaspoon salt -- if needed 1/3 cup white rice 1 pinch freshly ground white pepper 1 teaspoon chopped fresh tarragon 1 tablespoon freshly squeezed lemon juice 1/2 cup 1% low-fat milk 1) In a 4-quart saucepan, combine the celery, stock, salt, rice, pepper, and tarragon. Bring to a boil over high heat, partially cover the pan, and simmer the soup over low heat for 30 minutes. 2) Place the soup in a blender or food processor fitted with the steel blade and puree until smooth. Return the soup to the pot, stir in the lemon juice and milk, do not boil, and simmer 2 minutes. Serve immediately in heated bowls. MAKE AHEAD: The soup can be made up to three days in advance and reheated over low heat, stirring frequently. Work time: 15 mins : Total time : 45 mins : PER SERVING 83 CALS with 21.7%cff (3 mg cholesterol; 2g fat ); 207 mg sodium. > kitpath phannema@wizard.ucr.edu SOURCE: The Gourmet Gazelle Cookbook by Ellen Brown (1991) Bantam Books Notes: The natural fiber of the celery and the rice thicken this elegant pale green soup. While most appropriate for a dinner party, this is also comfort food, with tarragon adding zest to the fresh celery flavor. Serves 6. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cream Of Curried Vegetable And Split Pea Soup Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tbsp butter 1 Tablespoon Curry Powder -- * more if desired 1/2 Cup Finely Chopped Onion 1/2 Cup carrots -- finely chopped 1/2 Cup celery -- finely chopped 1 Cup Water 3/4 Cup fresh tomatoes -- finely pureed 3 Cups Cooked Split Peas 1/4 Teaspoon Black Pepper 1/2 Cup milk Chopped Coriander -- for garnish 1. Heat the butter in a 3 to 4 quart deep pot over medium-high heat. 2. When it is very hot, add the curry powder and immediately add the onion, carrots, and celery. Saute the vegetables, stirring often to ensure that they brown evenly, for 5 minutes. 3. Add 1 cup water, the tomatoes, split peas, pepper, and salt. Cover and cook over low heat until the vegetables are tender (10 minutes). 4. Add enough light cream or milk to mellow and velvetize the soup as well as thin it. 5. Heat the soup thoroughly and serve garnished with chopped fresh coriander >From: RecipeLu - - - - - - - - - - - - - - - - - - - NOTES : Cook the split peas so that they are tender but not mushy. At my house, we use 2 Tbsp. curry powder. This is different and very very tasty ! Since we were talking about soups.. this is another that we make quite often. The original called for more butter and cream.. but it's great with less butter or cooking spray and milk instead. * Exported from MasterCook * Cream Of Turnip And Potato Soup With Lemon Verbena Recipe By :Sheryl and Mel London's Herb and Spice Cookbook Serving Size : 6 Preparation Time :1:00 Categories : Eat-Lf Mailing List Potatoes Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons diet margarine -- or unsalted whipped butter 1 1/2 cups diced turnips -- peeled 1 cup diced potatoes -- peeled 2 tablespoons finely chopped fresh chives OR green onion tops 2 1/2 cups fat-free chicken broth -- low salt ***ADDITIONS*** 1 1/4 cups skim milk 2 tablespoons nonfat sour cream 1/8 teaspoon hot pepper sauce 1 tablespoon finely minced fresh lemon verbena Melt butter in a 5-quart nonstick Dutch oven. Add diced turnips, and saute over low heat for 5 minutes; do not burn. Add potatoes, stir to coat with butter, then add chives, and cook for 1 minute, stirring so that vegetables do not burn. Add chicken stock, cover, and bring to a boil. Then lower heat, and simmer, covered, for 25 minutes or until soft enough to puree. Puree vegetable mixture with the milk in a blender or food processor in several batches, as needed. To Serve Cold: transfer puree to a large bowl, stir in remaining ingredients and chill for several hours. Stir and serve. To Serve Hot: reheat the puree gently, stirring in the cream and blend. Remove from heat. Stir in the lemon; let stand for a few minutes and serve. SOURCEs: The Herb and Spice Cookbook by Sheryl and Mel London, 1986: Rodale. Recipe called for cubing the vegetables, usually 1/2". Notes: PANTRY: A tbs of whipped butter is equivalent to 3/4 tbs regular. Lemon verbena is an annual herb; not usually available in groceries; sometimes sold at farmers' markets. Alternative: 1 teaspoon grated lemon rind and 1 teaspoon minced fresh parsley. By weight: 3/4-pound turnips (6-8); 1/2-pound potatoes. Dice vegetables smaller than 1/2-inch. If you halve the recipe, you may need to add more stock or water to cover the vegetables: compensate by cooking 10 minutes covered and 15 uncovered; or add less milk. Makes about 6 cups. MC-PER SERVING: 72.2CAL, 3.2G fat (33.1% cff) with whipped butter / PER SERVING: 61.7CAL, 2.0G fat (23.7% cff) with diet margarine. Tested with Land-o-lakes whipped butter, faux cream (instead of sour cream), green onion, lemon-pepper and cilantro, lemon zest, a few drops of Thai garlic chili pepper sauce. 21-Jan-98 INDEX: Soups, Hot/Cold, Vegetables, Roots >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : Tested. A keeper. Served with a mild white "flat" bread called a talero. halved the recipe - served 2 for lunch. * Exported from MasterCook * Creamy Tomato Soup With Potato (Lunden) Recipe By :Joan Lunden's Healthy Cooking (1996) Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup chopped onion -- (1 medium onion per cup) 2 cloves minced garlic -- (1 tsp per clove) 1 tablespoon olive oil -- or vegetable oil 28 ounces canned plum tomatoes reserve juice -- chopped 29 ounces tomato puree -- canned 1 large baking potatoes -- peeled and cubed 2 cups lowfat Chicken Broth -- low salt 2 cups 1% milk Salt and pepper -- to taste 1/4 cup chopped fresh herbs -- for garnish (basil-dill-tarragon or chives) 1/2 cup plain lowfat yogurt -- optional garnish In a large saucepan, cook the onion and garlic in the oil over moderate heat for 5 minutes or until softened. Add the tomatoes with their juice, the tomato puree, potato and chicken broth and simmer, covered, for 30 minutes or until the potatoes are tender. Puree the mixture in batches in a blender or food processor, and return the soup to the clean pan. Whisk in the milk and salt and pepper taste, and heat the soup on moderate high until it is hot. Garnish each portion with mixed herbs and the yogurt, if desired. Note that this soup may also be served chill. If chilled, it may be necessary to thin with water. It freezes well. PER 1 CUP serving: 105 calories 19% CFF from 2 grams. 622 mg sodium Footer: (From _Healthy cooking with Joan Lunden_ by Joan Lunden and Laura Morton. (1996) New Life Entertainment, Inc. ISBN 0-316-53588-5) Source "kitchen PATh" phannema@wizard.ucr.edu (MC3:1997) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crockpot Basics: Cheese, Milk And Dairy Recipe By :Smart Crockery Cooking, Carol Heding Munson (1996) Serving Size : 1 Preparation Time :0:00 Categories : Crockpot Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** * Stir cheese, sour cream, yogurt, and cream into main dishes, soups, and stews right before serving. Then cook just long enough to melt the cheese and heat all the ingredients. If cooked for hours, dairy foods tend to separate and look curdled. * Opt for processed cheeses, which can tolerate heat fairly well, if you must cook cheese for a long period. * Add milk just before serving, except in dessert recipes created to cook in two to three hours. Milk curdles with lengthy cooking. * Try canned evaporated skim milk for the longest curdle-free cooking. In many dishes it makes an excellent low-fat alternative to cream. -- Cooking Basics by Food Group; in Smart Crockery Cooking (1996) Carol Heding Munson IBSN 0-8069-6106-6 >From: phannema@wizard.ucr.edu - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crockpot Basics: Dried Beans Recipe By :Smart Crockery Cooking, Carol Heding Munson (1996) Serving Size : 1 Preparation Time :0:00 Categories : Crockpot Eat-Lf Mailing List Information, Tips, Misc. Legumes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** * Cooking time varies with bean types and the ingredients cooking with them. Baby limas, great northern beans, and small white beans take less cooking than garbanzos (chickpeas) and kidney beans. Dried beans will roughly double their volume when cooked. * Boil garbanzo and red kidney beans with three times their volume of water in a large pot on the stove top for 10 minutes. Drain the beans in a colander and discard the water. Add the beans to other ingredients in the slow cooker. * Soften beans completely before combining them with sweeteners (including brown sugar, honey, maple syrup, and molasses) or acid foods (such as vinegar or tomatoes), which actually harden legumes during cooking. Here's an easy way to do it: Boil beans for 10 minutes, then reduce the heat, cover the pot, and allow the beans to simmer until they're tender, about l-l/2 hours. Discard the water. Add to ingredients in the slow cooker. -- Cooking Basics by Food Group; in Smart Crockery Cooking (1996) Carol Heding Munson IBSN 0-8069-6106-6 >From: phannema@wizard.ucr.edu - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crockpot Basics: Fish Recipe By :Smart Crockery Cooking, Carol Heding Munson (1996) Serving Size : 1 Preparation Time :0:00 Categories : Crockpot Eat-Lf Mailing List Fish & Seafood Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** * Stir in shellfish-minced clams, shrimp, scallops-during the last 15 to 60 minutes of cooking, depending on quantity. Shellfish toughens if cooked for long periods. * Mix in bite-size chunks of sturdy fish such as salmon and shark during the last 30 to 60 minutes of cooking. Cook until done. (To check for doneness, test the fish with a fork. Fully cooked fish should flake easily.) * Don't use delicate fish such as flounder. It won't hold up during lengthy cooking. -- Cooking Basics by Food Group; in Smart Crockery Cooking (1996) Carol Heding Munson IBSN 0-8069-6106-6 >From: phannema@wizard.ucr.edu - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crockpot Basics: Meats And Poultry Recipe By :Smart Crockery Cooking, Carol Heding Munson (1996) Serving Size : 1 Preparation Time :0:00 Categories : Chicken Crockpot Eat-Lf Mailing List Information, Tips, Misc. Meats Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** * Buy roasts in sizes and shapes that fit your cooker. Otherwise, you'll have to hunt up a meat cleaver and cut them to fit. * Use lean cuts of meat and poultry for low-fat meals. Before cooking, trim away all visible fat and remove poultry skin. * Brown ground beef, lamb, chicken) and turkey in a skillet over medium-high heat to give chilies, pasta sauces, and other dishes rich flavor and appealing dark color. To brown the low-fat way, use a nonstick skillet and mist it with a nonstick spray. After the meat is browned, transfer it to the slow cooker, using a slotted spoon so excess fat remains in the skillet. * Cook cubed beef, chicken, pork, and turkey on LOW for up to 10 hours, but check them after 7 hours. They may be done. For added flavor, brown the cubes before putting them in the slow cooker. * Add visual appeal and rich braised flavor by browning roasts before cooking them in the slow cooker. -- Cooking Basics by Food Group; in Smart Crockery Cooking (1996) Carol Heding Munson IBSN 0-8069-6106-6 >From: phannema@wizard.ucr.edu - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crockpot Basics: Pasta, Rice And Other Grains Recipe By :Smart Crockery Cooking, Carol Heding Munson (1996) Serving Size : 1 Preparation Time :0:00 Categories : Crockpot Eat-Lf Mailing List Information, Tips, Misc. Pasta Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** * Use long-grain rices. In slow cooking, they give the fluffiest results. * Stir in raw rice and barley during the last 1 to 1 l/2 hours of cooking. All-day cooking would result in gummy, almost gelatinous and gloppy grains. Use an extra 1/4 cup water for every 1/4 cup of raw grain. * Alternate solution: Cook grains by conventional stove-top and microwave methods; then stir them in during the last 15 minutes. * Brown and wild rice buffs take note: The cooking time for brown rice is approximately twice that of white rice. Wild rice takes even longer than brown. * Add pasta to soups during the last 5 to to minutes of cooking. For other dishes, cook pasta on the stove top, then drain it, and top or toss it with the slow cooker ingredients right before serving. Whichever way it's cooked, pasta is best when done al dente. -- Cooking Basics by Food Group; in Smart Crockery Cooking (1996) Carol Heding Munson IBSN 0-8069-6106-6 >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crockpot Basics: Vegetables Recipe By :Smart Crockery Cooking, Carol Heding Munson (1996) Serving Size : 1 Preparation Time :0:00 Categories : Crockpot Eat-Lf Mailing List Information, Tips, Misc. Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** * Place dense root vegetables, such as carrots, turnips, celery roots potatoes, onions, and rutabagas, on the pot bottom, and keep them submerged in the liquid for uniform cooking. Top vegetables with meat (though it's hard to believe, meat cooks faster than the root crops); pour liquids in last. * Chop vegetables into consistent sizes for even cooking. Bite-size is always good, and 1/2" x 2" sticks are attractive for Asian-style dishes. * Stir in frozen peas, cut green beans, and mixed vegetables during the last 15 to 30 minutes of cooking if quantities are small (about 1/2 cup). * Add tender vegetables (such as peas and snow peas); strongly flavored vegetables (such as broccoli, Brussels sprouts, and cauliflower); and greens (such as kale, spinach, and escarole) during the last 15 to 60 minutes of cooking. Adding large quantities of last minute goodies will temporarily lower the temperature of the cooking food. Timing depends on how much you're putting in. * Brown onions and other vegetables to add caramelized color and flavor to dishes. Use the same low-fat techniques described for browning meats and poultry. -- Cooking Basics by Food Group; in Smart Crockery Cooking (1996) Carol Heding Munson IBSN 0-8069-6106-6 >From: phannema@wizard.ucr.edu - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crockpot Secrets To Success: Tips Recipe By :Smart Crockery Cooking, Carol Heding Munson (1996) Serving Size : 1 Preparation Time :0:00 Categories : Crockpot Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***GARNISH OPTIONS*** chopped tomatoes -- seeded crisp bacon -- crumbled coarsely ground pepper -- or white grated cheese ground nutmeg paprika slivered -- sliced or ground nuts -- sprig fresh herbs -- or chopped toasted croutons citrus slices or wedges sour cream yogurt cottage cheese Eight helpful hints for sure fire crockery pot success. * Adjust seasonings at the end of cooking. Some spices, such as pepper, intensify with lengthy cooking. Others, such as garlic, become diluted and less pungent. Rule of thumb for spices: include whole spices at the beginning of cooking; stir in ground spices and tender herbs at the end. Before serving, taste your creation, and spice it up as desired. * Garnish dishes for visual pizzazz. Colors fade with lengthy cooking, and a simple garnish can really brighten things up. See above for some off-the-shelf suggestions. * Use small quantities of liquids when cooking soups. Before serving, thin the soup to an appropriate consistency with water, broth, tomato juice, or milk. Cover and heat on HIGH until hot, 15 to 60 minutes. * Jump-start cooking by setting the cooker on HIGH for the first hour. * Resist peeking. Every time you lift the lid, cooking time is extended, because slow cookers aren't designed to crank up the heat when some escapes. These are slow, steady gizmos, from the start of cooking to the finish. Remove the lid only during the last half of cooking and do so only to stir food or check doneness. * Prepare ingredients ahead, if you want, to make best use of your available time. * Fill cookers half to three-quarters full, advise manufacturers. Refer to the instructions accompanying your cooker for more information. * Increase cooking times as necessary if you live at a high altitude. -- Cooking Basics by Food Group; in Smart Crockery Cooking (1996) Carol Heding Munson IBSN 0-8069-6106-6 >From: phannema@wizard.ucr.edu - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crustless Crab And Broccoli Quiche Recipe By :Cooking Light 1991 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Pies, Crusts & Pastry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup broccoli -- chopped 1/2 cup sweet red peppers -- chopped 1/4 cup onion -- chopped 1/4 cup water 8 ounces Egg Beaters(r) 99% egg substitute -- thawed 6 ounces crab meat -- drained 1/2 cup reduced fat Swiss cheese -- shredded 1/2 cup skim milk 1/2 teaspoon salt 1/4 teaspoon dry mustard 1/4 teaspoon ground red pepper Combine broccoli, red pepper, onion and water in a med. saucepan. Cover and cook over med. heat 3-5 minutes or until crisp-tender. Drain well. Combine vegetable mixture, egg substitute, and next 6 ingredients in a large bowl, stirring well. Pour mixture into a 9-inch quiche dish coated with cooking spray. Bake at 350 degrees for 35-40 minutes or until set. Let stand 10 minutes before slicing into wedges. >From: Vickie - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cucumber Party Open Sandwiches (Packer Backer Snack) Recipe By :jenk@midplains.net (Jennifer) Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Holidays & Gifts Quick & Simple Ideas Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 oz. Neufchatel (reduced-fat) cream cheese 8 oz. fat-free cream cheese 8 tablespoon. fat-free miracle whip 1 package Good Seasons Parmesan Italian salad dressing mix 4 loaves fancy small cocktail rye bread 3 cucumbers -- (3 to 4) dill weed Mix first four ingredients; spread on rye bread. Top with cucumber; sprinkle with dill. Of course, slice the cucumber thinly and put 1 piece on top of each slice of cream-cheese slathered bread. - - - - - - - - - - - - - - - - - - - NOTES : Being in the team spirit mode, I made them look especially festive by dyeing the cream cheese mixture yellow...with the cucumber and dill they truly look "green and gold". Tasty too! * Exported from MasterCook * Curried Basmati Rice Recipe By :Weight Watchers Magazine, May/June 1997, page 78 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Indian Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- nonstick cooking spray 3/4 Cup chopped onion 2 Teaspoons curry powder 1 Small garlic clove -- minced 1 1/2 Cups Nonfat Chicken Broth -- divided 1 Cup apple juice 1 1/4 Cups uncooked basmati rice 1/2 Cup chopped pitted dates 1/3 Cup chopped dry-roasted cashews red or green apple wedges -- optional *NOTE: Original recipe used low sodium chicken broth NOT low fat Coat a medium saucepan with cooking spray; place over medium-high heat until hot. Add onion, curry, and garlic; saute 1 minute. Add 1/4 cup broth; saute 3 minutes or until onion is tender. Add remaining 1 1/4 cups broth and apple juice; bring to a boil. Add rice; cover, reduce heat; and simmer 20 minutes or until liquid is absorbed. Remove from heat; stir in dates and cashews. Garnish with apple wedges, if desired. Yield: 6 servings (serving size: 2/3 cup). Info below is based on original recipe: Selections: 1 FR/V, 1 B, 1 FA. Per serving: CAL 262 (15% from fat); PRO 5.2 g; FAT 4.5 g (sat 0.8 g); CARB 51.6 g; FIB 2.8 g; CHOL 0 mg; IRON 3.0 mg; SOD 72 mg: CALC 30 mg. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : With changes: Cal 260.3 Fat 4g Carb 52.3g Fib 2g Pro 5.3g Sod 76mg CFF 13.5% * Exported from MasterCook * Curried Squash Soup Recipe By :RecipeLu Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- winter squash 1 large onion -- chopped -- or 2 shallots vegetable oil for sauteing 1 tablespoon curry powder 1 teaspoon cumin black pepper 4 cups chicken broth 1/8 teaspoon cayenne -- optional 1. Cut squash into quarters, place in a baking dish with some water, cover with foil and bake at 350 for about 40 minutes or until quite tender. 2. In a large soup pot, saute 1 large chopped onion or 2 shallots in a small amount of veg oil. 3. Add 1 Tbsp Curry powder and 1 Tsp Cumin, and black pepper to the onions and saute another 2 minutes. 4. Cut cooked squash into chunks (without the peel) and add to the onions in the pot. 5. Add 4 cups chicken broth; bring to a boil; reduce heat and simmer for 20-30 minutes. Squash should begin to break down a bit and the broth will get thicker. Add water as need if too thick. 6. Let broth cool, puree mixture. Return to soup pot, taste and add additional pepper or cayenne (1/8 tsp if desired). You may find it's too thick... depends on the size of the squash.. just add water until you reach the consistency you want. Reheat over medium heat.. and EAT ! - - - - - - - - - - - - - - - - - - - NOTES : This is a new soup that I've made for the last month or so. I combined a couple of recipes to come up with this one. It's nice and creamy.. without the cream... filling, tasty, low cal and low fat !! I've used both Hubbard and butternut... I prefer the Hubbard.. but any orangy fleshed winter squash should do just fine. I can tell you that I've made this now many many times.. still not tired of it.. Anyhow, hope you enjoy it if you do try it.. we think it's just great ! * Exported from MasterCook * Delta Style Veggies Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoon. chicken stock -- or water 1 green pepper -- coarsely chopped 1 medium onion -- chopped 1 clove garlic -- minced 3/4 cup chicken stock -- or water 1 cup okra -- sliced 2 cups tomatoes -- peeled and chopped 1 1/2 cups lima beans 1 cup corn 1/2 tsp dried marjoram 1/4 tsp crushed red pepper -- (optional) 1 tablespoon. cornstarch -- dissolved in 1/4 cup water Heat the 3 T. broth in large skillet. Add green peppers, onions, and garlic. Saute until soft. Stir in the cup stock or water, okra, tomatoes, and lima beans. Simmer, covered until veggies are almost tender. About 20 minutes. Add corn and cook 5 minutes. Stir in marjoram, red pepper, and cornstarch mixture. Cook, stirring constantly until thickened. Simmer for 1 minute longer. Serve warm! 6 servings >From: MOOSE10475 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant Rollups Recipe By :Richard Collins, MD in "Great Life" HFS magazine Serving Size : 6 Preparation Time :0:00 Categories : Appetizers Casseroles Eat-Lf Mailing List Tofu Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium eggplant 1 cup nonfat ricotta cheese 1 package lite tofu, firm 1 package frozen spinach -- thawed -- drained and chopped fine 4 tablespoons onion -- finely chopped 26 ounces lowfat pasta sauce with mushrooms salt and pepper -- to taste Slice eggplant lengthwise 1/4 inch thick. Discard the first slice as you do not want whole skin. Spray a large cookie sheet with non-stick coating. Lay eggplant slices on sheet, place under broiler and cook for 1-2 minutes on each side. In a large mixing bowl, mix together ricotta cheese, tofu, spinach, onion, salt and pepper. Spread the cheese mixture evenly over each eggplant and slice. Roll up each slice and place in a 3-qt casserole dish that has been sprayed with cooking spray. Pour pasta sauce over rollups. Cover and bake in a 350F oven for one hour. Per Serving: Calories 118, fat 0.9, protein 10.9, sodium 950mg >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant Stuffed With Crabmeat And Turkey Ham Recipe By :Louisiana Light by Roy F. Guste, Jr. (1990) Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Turkey Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium eggplant water 1 cup chopped onion 1 cup chopped green onions 1/2 cup chopped green bell pepper 1/2 cup chopped celery 1/2 cup crabmeat -- cartilage removed 4 ounces turkey ham -- 1/4-inch dice 2 garlic cloves -- minced 1 tablespoon minced fresh parsley 1 bay leaf 1/4 teaspoon thyme 1/4 teaspoon freshly ground black pepper Cut the eggplant in half lengthwise and put it in a saucepan with enough water to cover. Bring to a boil and cook for approximately 20 minutes, or until the eggplant is soft to the touch. Carefully remove the eggplant from the water and set aside to drain and cool. Preheat the oven to 375F degrees. When cool enough to handle, scrape the meat from the inside of the eggplant halves with a spoon, leaving about 1/4 inch meat on the shells. Be very cautious that you don't tear the skins, which become the shells for stuffing. Set aside. Heat a heavy skillet over medium heat and add the onion, green onion, bell pepper, and celery. Cook while stirring until they begin to color. Add the eggplant meat and all remaining ingredients. Cook while stirring for 2 minutes more. Spoon the mixture into the eggplant shells and place them in a baking pan. Bake for 15 minutes. PER SERVING: 190 cals; 4.15 g fat (18% cff). 7.87 g fiber; 21.0 g carbs. 600mg sodium. NOTE: This dish makes a wonderful meal with nothing more than a salad and a light dessert. VARIATIONS: *Shrimp may be used in place of crab. *Omit the turkey ham. >(c) 1990: Roy F. Guste, Jr.; Louisiana light: Norton. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * English Muffin Loaf, Bay's Recipe By :Lee Bailey's Soup Meals Serving Size : 12 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup instant mashed potato flakes 2 cups milk -- scalded 1 package active dry yeast -- OR two cakes fresh yeast 1/2 cup warm water -- (105-115) 1 pinch sugar 6 cups bread flour 2 tablespoons sugar 1 tablespoon salt 1/4 cup unsalted butter -- (1/2 stick) (melted and cooled) white cornmeal Place instant potatoes in a small bowl, add the scalded milk, and stir to dissolve. In another bowl, mash the yeast and add water and sugar. Stir well and set aside. In a large mixer bowl, combine flour, sugar, and salt Add the potato mixture, yeast mixture, and butter. Stir with a spatula until flour is moistened. Using a mixer dough hook, knead mixture for 10 minutes. It should form a ball and pull away from the bottom of the container. Place dough in a fresh, buttered bowl. Cover lightly and let rise in a warm place until doubled in volume, about 1 hour. Thinly butter two 8 x 4-inch loaf pans. Add a small amount of the cornmeal to the pans and rotate to evenly coat the interiors. Knock out any excess. Set aside. Punch down and divide dough into 2 equal pieces. On a sparingly floured board, roll out one piece of dough into an 8 x 14-inch rectangle. Brush off any excess flour, then roll into a loaf shape, pinching bottom seam to seal. Place dough, seam side down, in prepared pan. Repeat with remaining dough. Cover with plastic wrap and let rise in a warm place until dough extends 2 inches above pan. Meanwhile, preheat oven to 375F degrees. Bakes loaves in the oven for 34 to 40 minutes or until golden brown. Loaves should make a hollow sound when tapped. Let cool on a wire rack. Makes 2 loaves SOURCE: Lee Bailey's Soup Meals (1989:isbn0517573040). >phanneman MC-PER SERVING: 322.5CAL, 6.6G fat (18.7% cff) Notes: Lee's Intro: George Bay of the famous Bay's English Muffins in Chicago had his kitchen create this recipe for me. It is as delicious as their muffins. >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : Here's a recipe that seems to like a hot kitchen or it won't rise. Wonder if a bread machine wouldn't help. * Exported from MasterCook * Fettuccini With Broccoli And Garlic Recipe By :Low-Fat Pasta, Sue Maggs Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 garlic cloves -- crushed 350 g broccoli florets 2/3 cup chicken stock 4 tablespoon white wine 2 tablespoon fresh basil -- chopped 4 tablespoon parmesan cheese -- grated 350 grams fettuccine 1 dash salt and pepper 1. Put garlic, broccoli and stock into saucepan. Bring to boil and cook 5 mins until tender, stirring occasionally. Mash with fork until broccoli is roughly chopped. Add white wine, basil and parmesan and season with salt & pepper to taste. 2. Meanwhile, cook fettuccine until al dente and drain thoroughly. Toss with half of the broccoli sauce and transfer to serving plates. Top with remaining sauce and garnish as desired. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ First made this for New Years Eve dinner 1996. Is fairly easy (if you have ingredients on hand) and good enough for guests. I added some chicken breast pieces. Per serving: 477 calories, 8.3g fat (16% CFF) 3.4g sat.fat, 15mg chol. >From: Cathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Freezing Raw Eggs Recipe By :Putting Food By, Rutgers University,New Jersey Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** There's a giant IF with using frozen eggs and it has several parts. You may use a frozen egg raw or nearly raw or quick-cooked just enough to set it if you can vouch for its having been (1)taken newly laid from the nest, (2)perfectly sound and unblemished, (3)properly refrigerated immediately, and kept in this careful cold storage only a short time before use, (4)thoroughly washed and dried before being cracked open, and thereafter (5)handled with scrupulous cleanliness and dispatch. Otherwise frozen eggs should be used only in long-cooked or long-baked foods. The reason is simple. Uncooked eggs are possibly the favorite growing medium of Salmonella, which cause severe but usually short-term gastrointestinal illness in the person who eats them. And freezing does not destroy bacteria, it merely slows their growth to a halt. So if they have entered a nest-cracked egg or have been transferred inside from an uncleansed shell when the egg was opened, they will multiply if the eggs are thawed at room temperature or warmer; and they will not be destroyed by heat low and brief enough merely to set eggs delicately. BE CAUTIOUS, THEREFORE, OF USING DEFROSTED EGGS IN mayonnaise, Hollandaise sauce and its cousins, stirred (or so-called "boiled" custard that of course is not really boiled), quick-scrambled eggs or omelets. You must satisfy all the safe-guards above before you make chocolate mousse or the old-fashioned "snow" puddings. Instead, think of thawing your eggs to use for fancy cakes or breads, or for any dessert like Indian Pudding or rice pudding. >From: "bill pawelko" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * French Pear Cream Dessert Recipe By :JoAnna Lund Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 Graham Crackers -- (2 1/2-Inch Square) 2 Cups Pear Halves -- ( 1 16-Ounce Can) Packed In Fruit Juice, Drained And Liquid Reserved 1 Package Jello Sugar-Free Instant Vanilla Pudding -- (4-Serving) Mix 2/3 Cup Carnation Nonfat Dry Milk Powder Water 1/2 Tsp. Brandy Extract 1/4 Cup Raspberry Spreadable Fruit Spread 1 Cup Cool Whip Lite Evenly arrange 9 of the graham crackers in a 9x9-inch cake pan. Coarsely chop pears and evenly sprinkle over graham crackers. In a medium bowl, combine dry pudding mix and dry milk powder. Add enough water to reserved pear juice to make 1 cup liquid. Add liquid to pudding mixture. Mix well using a wire whisk. Blend in brandy extract, raspberry spreadable fruit, and 1/4 cup of the cool whip lite. Spread pudding mixture evenly over pears. Refrigerate 30 min. Spread remaining 3/4 cup cool whip lite evenly over filling. Crush remaining 3 graham crackers. Sprinkle crumbs evenly over the top. Cover and refrigerate at least 2 hours. Cut into 8 equal servings. Calories: 149 Fat: 2 Gm Protein: 3 Gm Carbohydrate: 30 Gm Sodium: 264 Mg Fiber: 1 Gm Diabetic Exchange: 1 Fruit * 1 Starch Variation: try substituting bananas, sugar-free banana pudding, 1 cup water, and 1/2 tsp. Banana extract for the pears, sugar-free vanilla pudding, 1 cup water/fruit juice mix, and brandy extract. >From: Kat - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * French Peasant Soup Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup White Beans Pick Over, Soak Over Night, Drain And Rise 2 Cloves Garlic -- Chopped 1 Onion -- Chopped 2 Celery -- Chopped 1 Carrot -- Chopped 1/2 Head Cabbage -- Chopped Coarse 1 Tsp Extra Virgin Olive Oil 2 Bay Leaves 1/2 Tsp Thyme 1/2 Tsp Basil 1 Sprig Fresh Parsley -- Some, Chopped 2 Potatoes -- Cubed Salt And Pepper -- To Taste Home Cooking with Amy Coleman TV show on PBS Guest was: Claire Criscuolo who wrote Claire's Classic American Vegetarian Cooking In pot, put white beans with water to cover and bring to a boil; lower heat to simmer and cook for 30 min. Then add garlic, onion, celery, carrot, cabbage, extra virgin olive oil, bay leaves, thyme, basil, sprigs of chopped fresh parsley and stir to mix well. Cook 1 1/2 hrs stirring frequently. Add 2 cubed potatoes and salt and pepper to taste. Keep at a low boil another 30 min. Test for doneness of beans. Serve when it is to your taste. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was very, very good!! A great meal for a cold winter night. This is a definite keeper. You might want to jack up the herbs as it has a very mild flavor as is. If your beans are old then be sure and allow more time for them to cook...old beans are drier and take longer to cook. On the show Claire mentioned that she doesn't soak the beans overnight but just puts them in the pot and simmers them for 30 min, doesn't drain the water out ... just adds in the rest of the ingredients. I like to (and did anyway) soak the beans over night, let them cook on low for 30 min and then added the rest of the ingredients and cooked it for 1 1/2 hrs. Cal 256.4 Fat 2g Carb 48.1g Fib 10g Pro 14.6g Sod 187mg CFF 6.5% * Exported from MasterCook * Fresh Tuna Salad Recipe By :Cooking Light Magazine, July/August, 1996 Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Cups cubed red potato -- 1/2 inch cubes cooking spray 8 Oz Tuna Steak -- 1 inch thick 2 Tablespoons chopped fresh parsley 1 1/2 Tablespoons white vinegar 1 1/2 Tablespoons water 1 1/2 Teaspoons dijon mustard 1 1/2 Teaspoons olive oil 1/4 Teaspoon salt 1/4 Teaspoon pepper 1 Cup seedless red grapes -- halved crosswise romaine lettuce leaves 1. Place potato in a saucepan; cover with water, and bring to a boil. Cook 15 minutes or until tender. Drain and set aside. 2. Coat a small nonstick skillet with cooking spray; place over medium-high heat until hot. Add tuna, and cook 3 minutes on each side until medium-rare or to desired degree of doneness. Break tuna into chunks. 3. Combine parsley and next 6 ingredients (parsley through pepper) in a medium bowl; stir well with a whisk. Add potato, tuna, and grapes; toss gently to coat. Serve on lettuce-lined plates. Yield: 2 servings (serving size: 1 1/2 cups). CALORIES 320 (28% from fat); PROTEIN 29g; FAT 9.8g (sat 2.3g, mono 4.3g, poly 2.2g); CARB 29.3g; FIBER 2.4g; CHOL 43mg; IRON 2.5mg; SODIUM 458mg; CALCIUM 21mg. Typos by Gail Shermeyer <4paws@netrax.net> >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 283.3 Fat 9.5g Carb 22.6g Fib 2g Pro 28.1g Sod 365mg CFF 29.7% * Exported from MasterCook * Gingered Carrot And Parsnip Recipe By :Cooking Light Magazine Serving Size : 5 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetable cooking spray 1 cup onions -- chopped 1 pound carrots -- chopped 1 pound parsnips -- chopped 2 Tablespoons fresh ginger root -- chopped 32 ounces defatted chicken stock 3 Tablespoons unsweetened orange juice Coat a soup pot with cooking spray. Add onion; saute 3 minutes. Add carrot, parsnip, and ginger root; cook for 10 minutes, stirring often. Add broth; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Let cool slightly. Puree mixture. Add orange juice; cook until thoroughly heated. About 160 calories a serving, 2 gms. or less of fat, 0 sat. fat. >From: "bill pawelko" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Glazed Honey Orange Oatmeal Muffins Recipe By :The Oregonian/Associated Press, 1/13/98 Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup oatmeal -- * quick cooking -- OR old-fashioned* -- uncooked 2/3 cup buttermilk 1/2 cup orange juice -- plus 1 teas. -- (divided) 1/4 cup honey -- plus 2 tab. -- (divided) 3 tablespoons vegetable oil 2 teaspoons grated orange peel -- divided 1 egg -- lightly beaten 1 1/4 cups all-purpose flour 1/4 cup wheat germ -- OR oat bran 2 1/2 teaspoons baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt * Oatmeal is NOT COOKED. Preheat oven to 400 degrees. Line 12 medium muffin cups with paper baking cups or grease bottoms only. In large bowl, combine oatmeal, buttermilk, 1/2 cup of the orange juice, 1/4 cup of the honey, the oil and 1 1/2 teaspoons of the orange peel; stir well and let stand 10 minutes. Stir in egg until blended. In medium bowl, combine flour, wheat germ, baking powder, baking soda and salt; mix well. Add to oat mixture all at once; stir just until dry ingredients are moistened. (Do not overmix.) Fill muffin cups almost full. Bake 18 to 20 minutes or until wooden pick inserted in center comes out with a few moist crumbs clinging to it. Cool muffins in pan on wire rack 5 minutes; remove from pan. Cool 10 minutes. Stir together remaining 2 tablespoons honey, 1 teaspoon orange juice and 1/2 teaspoon orange peel in custard cup. Quickly dip tops of muffins into honey mixture allowing excess to drip off. Serve warm. Source: Associated Press, printed in Oregonian FoodDay, 1/13/98. Typed and formatted for you by Brenda Adams 1/98. Nutrition per serving: Calories: 160 per muffin (25% from fat); Total Fat: 5 grams; Fat fat: 1 gram; Cholesterol 20 mg; Sodium 240 mg; Carbos 26 grams. >From: badams - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Green Onion Wonton Strips Recipe By :Vegetable Heaven, Mollie Katzen Serving Size : 6 Preparation Time :0:00 Categories : Appetizers Breads: Quick & Muffins Eat-Lf Mailing List Oriental Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups unbleached white flour 3 medium scallion -- finely minced 1/2 teaspoon salt 1/2 cup water flour for rolling dough vegetable oil or spray to coat pan Chinese sesame oil -- optional Place the flour, scallions, and salt in a medium-sized bowl. Add the water and stir until fairly well combined. Transfer the dough to a clean, floured surface, and knead for a few minutes, adding additional flour, as needed, to keep it from sticking. Divide the dough into 6 equal balls, and roll each one into a very thin circle, about 7 inches in diameter. Use plenty of flour, both on the rolling surface and the rolling pin. stack the pancakes on a plate, sprinkling extra flour in between to keep them separate. Heat a heavy skillet over medium heat, and brush it lightly with vegetable oil. Saute each pancake for 5 minutes on each side, then brush the top surface with Chinese sesame oil. (Saute them longer if you like them crisper.) Cut the pancakes into strips or wedges. Cool at least 10 minutes before serving. Yield: About 90 bite-sized pieces. NOTE: You can easily make the dough in a food processor. It will only take a few seconds. >From: Ellen C. ellen@brakes.elekta.com - - - - - - - - - - - - - - - - - - - NOTES : "Think of these as Chinese-style crackers. They go beautifully with just about any soup or salad, and are also a lovely appetizer, served plain or with a dip or sauce. This recipe scores big with children, who'll also love to help make the dough." [M. Katzen] Mollie also says that these *will* keep up to a week in a covered container, but don't count on there being any left that long... * Exported from MasterCook * Ham Rolls Recipe By :Weight Watchers Favorite Homestyle Recipes Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 Oz. frozen pizza dough 2 Tablespoons nonfat plain yogurt 2 Tsp. Dijon mustard 1 Tsp. white horseradish -- drained 6 Oz. boiled ham -- thinly-sliced 3 Oz. fat-free shredded cheddar cheese 1/2 Cup onions -- diced Preheat oven to 425. On work surface, stretch dough into 10x12" rectangle. In small bowl, whisk together yogurt, mustard and horseradish; spread mixture evenly over dough, leaving a 1 1/2" border. Arrange ham over dough; sprinkle with cheese and onion. Starting from wide end, roll dough jelly-roll fashion to enclose fillings; spinach seam to seal. Spray nonstick baking sheet with cooking spray. Arrange roll seam-side down on sheet. Bake 15 minutes or until golden brown. Let cool 10 minutes before cutting into 10 equal slices. Freezes well. Per serving: Calories 95 CFF 18 %CFF 19% Total Fat 2g Sat Fat 1g Chol 7mg Sodium 345mg Total Carb 14g Fiber 0 Sugars 0 Protein 5g >From: Bunny Mama - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ham Stew Recipe By :Light Cooking, International Ltd Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium onion -- Chopped 2 stalks celery -- sliced 2 carrots -- sliced 4 cups low-sodium chicken broth -- (2 cans) -- (I used fat-free) 2 cups lower salt ham -- cut into 1/2" cubes -- and visible fat trimmed off 1 tablespoon Mrs. Dash original blend 1 frozen peas -- (I used 1 1/2 cps) 2 tablespoons cornstarch sweet potato optional * * (optional - I added a diced sweet potato to give the soup more substance-it was a very good addition!) Combine onion, celery, carrots, broth, ham and seasoning (and potato if you are using it) in a Dutch oven. Cover and cook over medium -high heat for 20 minutes or until carrots are almost tender. Stir in peas. MIx 1/4 cp water in a bowl with cornstarch and add to stew. Stir constantly until stew comes to a boil and thickens. Serve hot. This stew also freezes well. >From: jneger@juno.com (Nicki A Eger) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hearty Hamburger Tomato Stew Recipe By :Once a Month Cooking Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound ground beef, lean turkey (2 1/2 cups, browned) 1 1/4 cups chopped onion 2 cups carrots -- peeled and sliced 1 cup green bell pepper -- chopped 1 cup fresh mushrooms -- sliced 16 ounces canned green beans -- cut, drained 61 ounces canned corn -- drained 3 stalks celery -- sliced 1 46 oz can tomato juice 2 teaspoons sugar 1 teaspoon celery seeds salt and pepper to taste Brown ground beef or turkey in a large saucepan. Mix in remaining ingredients; bring to a boil; reduce heat. Simmer covered 30 minutes, stirring occasionally. Cool and freeze. To prepare for serving, thaw stew. Then bring to a boil; reduce heat; simmer 10 minutes. Makes 8 servings. Summary of processes: Chop 11/4 cups onion and 1 cup green bell pepper; peel and slice 2 cups carrots, 1 cup fresh mushrooms, 3 stalks celery Freeze in: 16-cup container >From: Pisceanmom - - - - - - - - - - - - - - - - - - - NOTES : Serve with: Cornbread or wheat crackers * Exported from MasterCook * Hearty Multi Bean Soup Recipe By :Chatelaine Jan 97 Serving Size : 14 Preparation Time :3:40 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 Cup dried barley 1/4 Cup split peas 1/4 Cup lentils 1 1/4 Cups mixed dried beans 1 garlic clove 2 onions -- chopped 2 Lg carrots -- chopped 2 celery stalks -- chopped 8 Cups chicken bouillon broth -- or water 28 Oz tomatoes -- undrained 1/4 Teaspoon leaf thyme 1 bay leaf 1/4 Teaspoon black and cayenne pepper -- each 1 sweet red or green pepper -- chopped 1/2 Cup fresh parsley -- chopped 1. In bowl, mix barley with lentils and peas and set aside. Do not soak. 2. In separate bowl, generously cover beans with cold water. Let soak overnight. Or, to quick-soak, place beans in large saucepan, cover with water, and bring to rolling boil over high. Remove from heat, cover, and let soak for 1 hr. Rinse and drain beans. 3. In large saucepan, combine garlic, onions, carrots and celery. Pour 1 cup bouillon over vegetables and bring to boil uncovered, over med-high. 4. Meanwhile, place barley mixture in sieve, rinse under cold water and drain. Add to saucepan along with remaining bouillon, tomatoes and their juice, thyme, bay leaf, black and cayenne peppers and beans. Break up tomatoes with fork. Bring to boil, skimming off any foam. Cover and reduce heat to low and simmer, stirring often, until beans are tender, about 2-2 1/2 hrs. 5. Stir in sweet peppers. Taste and season, if desired. Continue simmering 5 mins until pepper is hot. Stir in parsley. Serve with whole grain bread and salad for a satisfying winter meal. Covered and refrigerated, soup will keep for up to 3 days and can be frozen for up to 1 month. Var: If you want crunchy vegetables, reserve some carrots and celery and add when sweet peppers are added. Per 1 cup: 146 calories, 1.4g fat (9% CFF) 57mg calcium >From: Cathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honey Yogurt Chicken With Mango Salsa Recipe By :McCall's magazine, 6-97, Spa Specials Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Salsas Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- Marinade and Dressing: 3/4 cup lowfat plain yogurt 1 tablespoon honey 1 1/2 teaspoons minced garlic 1 1/2 teaspoons minced shallots 1/2 teaspoon ground cumin 1/2 teaspoon ground coriander 1/2 teaspoon chili powder 1/2 teaspoon black pepper 1 tablespoon fresh lime juice 4 skinless boneless chicken breast halves -- (4 oz.) tenderloins removed -- Mango Salsa: 1 small ripe mango -- pitted/peeled/diced -- (1 1/4 cups) 3 tablespoons red onion -- diced 3 tablespoons chopped cilantro 2 tablespoons fresh lime juice 1 tablespoon jalapeno pepper -- seeded/minced 1/4 teaspoon black pepper 1/4 teaspoon salt Vegetable oil -- for brushing 1/2 teaspoon salt 8 cups mesclun (Mixed Baby Greens) -- loosely packed Marinade: In a small bowl, combine yogurt, honey, garlic, shallots, cumin, coriander, chili powder and pepper. For dressing, remove 1/3 cup of mixture to salad bowl; add lime juice; refrigerate. Pour marinade into plastic bag; add chicken; seal. Refrigerate for 1 hour. Salsa: In small bowl, mix all ingredients; refrigerate. Preheat stovetop grill pan or prepare outdoor grill. Lightly brush pan or grill rack with oil. Grill chicken 3 1/2 to 4 minutes per side, until just barely pink in thickest parts; season with salt. Remove to plate; discard marinade. Toss mesclun with dressing. Divide mesclun among 4 dinner plates; place chicken breast alongside. Spoon on Mango Salsa. Makes 4 servings. Per serving: 236 calories, 4 grams fat, 65 mg. cholesterol, 521 mg. sodium Recipe by Chef Rich Koby, Flying V Bar & Grill, Loews Ventana Canyon Resort, Tucson, AZ MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Horseradish Sauces Recipe By :Penzey's Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Thick Horseradish sauce: 1 1/2 parts water 1 part horseradish powder --- Thin Horseradish sauce: 2 parts water 1 part horseradish powder --- Seafood Cocktail sauce: 1 cup tomato sauce 1 tablespoon horseradish powder -- (to 2 tbsp) --- Hot Chinese Sauce: oriental mustard powder horseradish powder Easy-to-make, mix 1-1/2 parts water with 1 part horseradish powder for thick, nippy horseradish sauce. Use 2 parts water to 1 part powder for a thinner sauce. Serve with prime rib. For a seafood dipping (cocktail) sauce, add to tomato sauce, 1-2 Tb. per Cup. Mix a little into meatloaf or hamburgers (1/2 - 1 tsp. per pound), or mix with Oriental Mustard Powder for HOT Chinese sauce. >From: "bill pawelko" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot Milk Sponge Cake Recipe By :Better Homes and Gardens New Cook Book Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 flour 1 tsp baking powder 2 eggs 1 sugar 1/2 milk -- (I used skim) 2 tablespoons butter -- * * (I used ICBINB light-and you could probably go with 1 tablespoon) Spray a 9x9 pan. In a medium bowl, mix eggs with an electric mixer on high about 4 minutes until thick. Gradually add sugar, beating on medium for about 4 minutes until light and fluffy. Add flour and powder together, and mix on low until combined. In a small saucepan, heat and stir milk and butter until butter melts. Add to batter, beating until combined (be careful-I hand-stirred it first, so the milk wouldn't fly all over when I put the mixer in). Pour batter into pan. Bake at 350 20-25 minutes, or until a tester comes out clean. Spread top with Coconut Topping and place under broiler (about 4 inches away) until golden (about 1 or 2 minutes-watch closely). NOTE-when you spread the topping on, make sure to "wet" all of the top of the cake, otherwise it will singe a little under the broiler in the places that didn't get wet. Broiled Coconut Topping Beat 1/4 cp packed brown sugar and 2 TBS softened butter (I used ICBINB light) until combined. Stir in 1 TBS milk. Stir in 1/2 cp flaked coconut. You can add 1/4 cp chopped nuts if desired (I did not) but it will raise the fat content, and it really does not need it. Enjoy! (oh yes, this cake also keeps well, like a non-lowfat cake, even with the ICBINB light). >From: jneger@juno.com (Nicki A Eger) - - - - - - - - - - - - - - - - - - - NOTES : I made this cake this weekend, and it was wonderful!! So good that my SAD hubby even liked it (actually loved it!). I imagine it tastes so good, because it is not really a made-over recipe. Apparently hot-milk sponge cakes are low-fat by nature, but I subbed ICBINB light stick margarine for the butter, and cut the butter fat in half. With topping, this 9-serving cake is about 7 grams per piece. You can skip the topping if you like, but I think it was well worth it! * Exported from MasterCook * Island Style Rice And Beans Recipe By :Healthy Meals in Minutes Serving Size : 4 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Legumes Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 1 small yellow onion -- chopped 1 small green bell pepper -- chopped 2 cloves garlic -- minced 1 cup long grain white rice 1 teaspoon ground cumin 2 cups cooked black beans -- or 1 can (15oz) black beans -- rinsed and drained 1 can whole tomatoes -- (16oz) undrained 3/4 cup water 1/4 teaspoon hot pepper sauce Preheat oven to 350. In a lg. nonstick skillet, heat oil over medium heat. Add onion, bell pepper, and garlic; saute until golden, about 10 minutes. Add rice and cumin; cook, stirring, for 1 minute. Stir in beans, tomatoes with liquid, water and hot pepper sauce; break up the tomatoes with a spoon. Increase the heat to HIGH and bring to a boil. Transfer rice mixture to a lg. baking dish. Cover and bake until liquid is absorbed and rice is tender, about 25 minutes. Remove dish from oven. Place in a serving dish and serve. Nutritional Data: calories-340 fat-3grams (9%) carbohydrates-65grams protein-12grams (fiber not given, but I could calculate it if someone needs this data) >From: Abtaxel - - - - - - - - - - - - - - - - - - - NOTES : YeeeeUmmmmm! This is TNT...family, especially husband, loved it. * Exported from MasterCook * Jello Dessert, Jan's Recipe By :Jan Richter Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Desserts Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Regular-Sized Pkg. Sugar-Free Jello -- (Any Flavor - Though Strawberry Is Very Good!) 1 Container Fat-Free Cool Whip -- Thawed 1 Can Crushed Pineapple (Packed In Own Fruit -- No Sugar Added), Juice Drained 1 Fat-Free Angel Food Cake Mix jello according to package directions. Refrigerate until firm. In big bowl, break up jello into bite-sized pieces. Add drained pineapple and cool whip. Mix well. Spoon over slices of angel food cake. Variation: try substituting the fruits for the pineapple, such as crushed strawberries (with artificial sweetener), etc. Also, vary flavors of sugar-free jello to compliment your fruit choices. >From: Kat - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Kale Crunch Recipe By :Vegetable Heaven, Mollie Katzen pp. 58 Serving Size : 4 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Snacks Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 bunch kale -- (about 1 lb) -- stemmed and minced Optional: -- 2-3 tbsp grated parmesan cheese olive oil or oil spray -- for the baking pan Preheat the oven to 350F. Line a large baking tray with foil, then brush or spray it with oil. Add the kale and spread out as much as possible. Bake for 10 minutes, mixing it up once or twice during that time. Sprinkle with parmesan, if desired, and bake for 10 to 15 minutes longer, stirring occasionally, until it's as crisp as you like it. Watch closely and stir often to prevent burning. Remove from the oven, and let the kale cool on the tray. Yield: 2 to 4 cups >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : "Try these fascinating, sophisticated "chips" for snacking or for sprinkling on just about any savory dish. As these chips cook, they go through a chewy-crisp stage, which is also delicious." Note that the Kale Crunch calls for an optional small amount of Parmesan cheese. Because kale is so low in calories, using this cheese brings the %CFF up to 40%. But the total fat for the entire recipe is still only 4 grams; 1 gram per serving. Personally, I would probably use the cheese, but use only about 1 tbsp. (bringing the fat down even further to only 1/2 gm.) because I find a little offers me enough flavor. Also, when combined with a salad or a lowfat soup, the %CFF from the entire meal will be very low. [ECR] * Exported from MasterCook * Kale Soup Recipe By :Irene Levya Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 medium potatoes -- chopped 1 large onion -- chopped 2 tablespoons oil 8 cups water 1 tablespoon salt 3 cubes beef bouillon 2 cloves garlic -- crushed 2 bay leaves 28 ounces tomatoes, canned -- chopped 1 tablespoon sugar 1 pound kale -- peeled and deveined In soup pot, saute onion in oil until soft. Add water, salt and potatoes, bring to a boil, simmer until potatoes are soft. Mash potatoes in the water. Add tomatoes, bouillon, bay leaves, sugar and cook on medium temperature for 5 minutes. Add Kale and cook for one hour or until kale is soft. Add more sugar to taste. This soup is good served with grated parmesan. You could drain the liquid and serve as a vegetable. Or you could add a bag of soaked beans (I like 15 been soup mix) and/or chopped fried linguica. >From: Katherine Rodman - - - - - - - - - - - - - - - - - - - NOTES : Oh boy, two kale soup recipes. Compare and enjoy. 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 * Lamb And Pear Tagine (Morocco) Recipe By :Hanneman (1998); Ethnic Recipe at amyl Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium onions -- peeled and sliced 1 tablespoon olive oil -- light 6 ounces lamb, cubed -- trimmed 1 tablespoon Madeira 1/2 teaspoon ground cumin 1/2 teaspoon ground coriander 1/2 teaspoon grated gingerroot 1/4 teaspoon ground cinnamon -- or more if desired 1/2 teaspoon ground black pepper 1 1/2 cups cold water -- or to cover 1 teaspoon honey 1 large Bosc pear -- cored and sectioned then chopped into 1/2"-chunks -- (peel left on) 1/4 cup golden seedless raisins OR sultanas 2 tablespoons slivered almonds -- toasted salt and pepper -- to taste ***TO SERVE*** 1 1/2 cups cooked rice -- mixed with 1 teaspoon chopped fresh basil 1 1/3 cups sliced carrots -- steamed STOVETOP: In a large saucepan gently fry the onion in the olive oil until soft and sweet (20 mins). Add the meat to the pan and cook until it changes color. Add the spices; stir until warmed and dry. Add the wine and burn it off quickly. Then add cold tap water to just cover the meat. Cover and simmer gently until the meat is tender, about 45 mins. Uncover. Add the pears to the meat together with the sultanas and almonds (warmed briefly in a dry skillet). Simmer for another 10 to 15 minutes or until pears are tender but not too soft. Taste and adjust salt and pepper. If the sauce appears too thin, thicken with arrowroot or potato starch. Serve on rice with carrots to the side. MAKES about 3 cups of a mildly spiced fruited stew. MENU PER SERVING: 600CAL, 17.2G fat (25.7% cff); 85.4G carb. SOURCES: Eat-lf Mailing List January 1998 >from KitPATh. Amyl archive Oct 1993 http://www.cs.cmu.edu/~mjw/recipes/ethnic/morocco-tangine.html >from: Ted.Taylor >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : We had it for tonight and it's a keeper. Refreshing. Much lighter than you'd expect. I think it would easily scale to serve more - careful of cinnamon and the wine-deglazler - and use water "to cover" MENU: stew, mixed rice, carrots TIPS: "Tagines are Moroccan slow-cooked meat, fruit and vegetable dishes, which are almost invariably made with mutton. Using lamb cuts down the cooking time."--Ted "A Keeper! We served with a blend of rice: brown basmati and long grain white with a little Black Japonica (Lundberg).--Pat 98-Jan * Exported from MasterCook * Leek, Parsnip And Ginger Soup Recipe By :Vegetarian Entertaining by Drennan and Nichols Serving Size : 4 Preparation Time :0:45 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil -- may be doubled 8 oz leeks -- slice into rings 2 tablespoons ginger root -- minced 1 1/2 pounds parsnips -- roughly chopped 1/2 cup dry white wine -- such as Sauvignon blanc* 5 3/4 cups vegetable stock -- or water salt and pepper -- to taste 6 teaspoons ricotta cheese, part skim milk -- to garnish paprika -- to garnish 1. Heat the oil in a large (4-Quart) pan and add the leeks and ginger. Cook gently for 2 to 3 minutes, until the leeks start to soften. 2. Add the parsnips and cook for 7 to 8 minutes until aromatic. 3. Pour in the wine and stock or water and bring to the boil. Reduce the heat and simmer for 20 to 30 minutes or until the parsnips are tender. 4. Puree in a blender until smooth. Season to taste. Reheat and garnish with a swirl of ricotta cheese and a light dusting of paprika. Serve with a multi-grain/seed roll or two. TIPs: Thin ricotta with skim milk until it is the consistency of double cream. Drizzle two or three circles onto the soup. Use a knife to draw out peaks and paint a moire pattern. Dust with paprika. SOURCEs 1-Vegetarian Entertaining (1997) Matthew Drennan and Annie Nichols (Lorenz: 185967528X). 2-phannema@wizard.ucr.edu mc-PER SERVING: 422CAL, 10.1G fat (22.0% cff). 3-Eat-Lf Mailing List (c) 98-Jan Archive. INDEX: Soups, Tested, Vegetarian, Eat-Lf Archive >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : LEEK, PARSNIP AND GINGER SOUP is a flavorful winter warmer with the added spiciness of fresh ginger. SERVES 4 to 6. *Original recipe used 1-1/4 cups white wine and 6 cups stock. Instead of ricotta, Prevention 97-Jun and Enola Prudhomme's Pretend or Faux Cream may be substituted: process equal parts of cottage cheese and skim milk until smooth; thin as needed. Here's a luncheon or appetizer soup - very soothing. * Exported from MasterCook * Lemon Poppy Seed Muffins #2 Recipe By :Charlotte's Gardens Serving Size : 48 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 3/4 cups all-purpose flour 3 tablespoons baking powder 1/4 teaspoon sugar 1 large egg -- no substitute 1 cup applesauce 2 cups skim milk 6 cups sifted unbleached flour 1/3 cup fresh lemon juice 2 1/2 teaspoons lemon extract 1/2 cup whole poppy seeds Place the rack in the center of the oven and preheat to 350F. Spray the pans lightly with a nonstick cooking spray. In a large bowl combine the flour and baking soda, blend well and set aside. Whisk the egg white, whole egg, applesauce, milk, and sugar until the sugar dissolves and the mixture is blended. Add the flour mixture until just moistened. Whisk in the lemon juice, lemon extract, and the poppy seeds, mix well. Fill each cup 3/4 full and bake 23-26 minutes, or until a tooth pick inserted in the center comes out clean. >SOURCE 1998-Jan-15: Charlotte's Gardens, http://www.charlottesgardens.vineyard.net/ Vineyard Haven, Mass. Email: CRHull@aol.com SPECIALIZES IN Jams, Fruit and Jalapeno Pepper, and in Fruit Flavored Mustard: Lemon Dill Dijon; Raspberry Dijon; Orange Tarragon Dijon. Notes: Zesty muffins. Make them using jumbo muffin pans for a supper sized treat (24) or standard 2-1/2" size. A lowfat recipe to enjoy for breakfast or a coffee break. Try it topped with some Apricot Raspberry jam. PER 2-1/2" MUFFIN: 130CAL, 1.1G fat (7.6% cff) >Busted by phannema@wizard.ucr.edu - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lentil Soup With A Hint Of Fruit Recipe By :Mollie Katzen's Vegetable Heaven (1997) Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups lentils -- rinsed and sorted (green, red or French lentils) 8 cups water -- maybe more 2 cups minced onion 2 teaspoons ground cumin 2 teaspoons dry mustard 2 tablespoons minced garlic 1 cup dried apricots -- minced 1 1/2 teaspoons salt -- or more to taste 3 tablespoons balsamic vinegar -- (3 to 4) black pepper cayenne pepper ***OPTIONAL GARNISHES*** slivered apricots yogurt -- a swirl cilantro sprigs Place lentils and water in a soup pot and bring to a boil. Cover, lower the heat to a simmer, and cook for about 15 minutes. Add the onion, cumin, and mustard, and continue to simmer, covered, until the lentils are very soft (about 15 more minutes) Add small amounts of additional water, if it seems too thick. Add garlic, apricots and salt, cover and let it simmer for another 15 minutes or so. Stir in the vinegar, black pepper, and cayenne to taste and correct for salt if needed. At this point the soup will keep for several days. Serve hot, topped with a few extra slivers of dried apricot, a swirl of yogurt, and a sprig of cilantro or parsley. PER SERVING: 225 cals, 0.8 g fat, 3.1% Variation: red lentils, white instead of black pepper, dried cranberries >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : Something subtle and magical happens when apricot modestly blends into the lentil soup. * Exported from MasterCook * Luscious Basil And Feta Pizza Recipe By :Moosewood Restaurant Low-Fat Favorites Serving Size : 4 Preparation Time :1:50 Categories : Breads Eat-Lf Mailing List Pizzas & Calzones Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon yeast 1 teaspoon sugar 1 cup water, very warm 1/2 cup rolled oats 1/2 cup whole wheat bread flour 1 teaspoon olive oil 1 teaspoon salt 1 cup unbleached white bread flour 3 oz feta cheese -- grated -- Simple Basil Tomato Topping: 2 1/2 cups tomatoes -- chopped 1 large clove garlic -- minced or pressed 1/4 cup fresh basil -- chopped 1/4 teaspoon salt -- Sauteed Basil Leek Topping: 1 teaspoon olive oil 2 cups leeks -- finely chopped 1 pinch salt 2 cups tomatoes -- chopped 1 cup roasted red peppers -- chopped 1/4 cup fresh basil -- chopped 1. Combine the yeast with sugar and water in a large mixing bowl and set aside until bubbles rise to the surface, about 5 mins. 2. Whirl the oats in a blender or food processor until they are the consistency of coarse flour. When the yeast is thoroughly dissolved and frothy, about 7-10 mins, add the oat flour, whole wheat flour, oil, salt and enough of the white flour to make a stiff dough. Turn out onto lightly floured surface and knead for 5-7 mins, until smooth and elastic, adding the remaining flour as needed. 3. Lightly oil a large bowl. Place the dough in it, turn it once to coat, cover with a damp towel, and allow to rise in warm spot for about 30 mins, or until doubled in size. While rising, prepare toppings and grate feta. 4. For Simple Basil Tomato Topping. Mix all ingredients in bowl and set aside. Or for Sauteed Basil Leek Topping. Heat oil in saucepan, add leeks and salt, cover and cook on med-low for 7 mins, stirring now and then. Add tomatoes and roasted red peppers, cover and cook for 10 mins, stirring a few times. Remove from heat, stir in basil, and set aside. 5. When dough has doubled in size, preheat oven to 450F and prepare a 12" pizza pan with cooking spray or oil. 6. Punch down dough, turn out onto lightly floured work surface, and knead for 1 min. Using your hands or rolling pin, stretch dough into large circle. Place dough on pan and continue stretching until it covers pan. Using fingers, make slightly thicker edge of crust around perimeter of the pan. Very lightly spray or oil the dough and allow it to rise in warm place for 10 mins. Evenly spread prepared topping on dough, top with grated feta, and bake for 15 mins, until dough is golden and cheese is melted. A 10-oz serving with Simple Basil Topping: 402 calories, 8.1g fat (18%CFF), 3.7g sat.fat, 995 sodium, 19mg chol A 12.5-oz serving with Sauteed Basil Leek Topping: 449 calories, 9.4g fat (19%CFF), 3.9g sat.fat 899mg sodium, 19mg chol. >From: Cathleen - - - - - - - - - - - - - - - - - - - NOTES : Other recipes from same book that make good pizza toppings are: Creamy Roasted Red Pepper Sauce, Savory Onion Marmalade, Chunky Tomato Sauce, Italian Roasted Vegetables, Broiled Portobella Mushrooms, Tomato Wine Sauce, etc...