* Exported from MasterCook * Roasted Sweet Potato Wedges Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:35 Categories : Eat-Lf Mailing List Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds sweet potatoes -- peeled and cubed 2 teaspoons olive oil 1 teaspoon curry powder 1/2 teaspoon ground cumin 1/4 teaspoon ground cloves 1/4 teaspoon ground black pepper Preheat oven to 425. Peel and cube sweet potatoes and combine in a bowl with remaining ingredients. Toss gently to coat. Place wedges on a baking sheet and bake for 25 minutes or until very tender. Per serving: 196 Calories; 3g Fat (13% calories from fat); 3g Protein; 40g Carbohydrate; 0mg Cholesterol; 23mg Sodium >From: "Joanne M. McAndrews" - - - - - - - - - - - - - - - - - - - NOTES : I will definitely make this again!! * Exported from MasterCook * Roman Rice And Beans Casserole Recipe By :Living More With Less by Doris Janzen Longacre Serving Size : 50 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Legumes Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/4 lb onions -- finely chopped 4 1/2 lb carrots -- finely chopped 1 1/2 cups celery -- chopped 1 cup fresh parsley -- chopped 1/4 cup basil 2 tbsp oregano 8 cloves garlic 1/4 cup olive oil 9 lb tomatoes -- coarsely chopped 3 lb cooked kidney beans -- drained 7 1/2 lb cooked brown rice 2 pounds cheese, lowfat -- grated 1 1/2 tsp black pepper Saute onions, carrots, celery, parsley, basil, oregano, and garlic in olive oil until onions are golden. Add tomatoes, beans, rice, salt, pepper, and half the cheese. Mix gently but well. Put in 5 greased 9"x13" baking dishes (4 qt capacity). Sprinkle with remaining cheese. Cover and bake at 350F until thoroughly heated [about 30 minutes]. >From: Jenny Herl - - - - - - - - - - - - - - - - - - - NOTES : Pinto beans can be used in place of kidney beans. 20 oz dry beans, soaked and cooked will yield about 3 lbs cooked beans. 2 3/4 lb raw brown rice will yield about 7 1/2 lbs cooked rice. * Exported from MasterCook * Root Vegetable Soup #2 Recipe By :Vegetable Heaven, Mollie Katzen pp. 40 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- liquid for sauteing -- * see note 1 Tablespoon minced garlic 1 1/2 Cups chopped onion 3 Tablespoons fresh ginger root -- to 4, minced 1 1/2 Teaspoons salt -- ** see note 1 Medium rutabaga -- peeled and diced -- (about 1/2 lb) 2 Small turnips -- peeled and diced -- (about 1/2 lb) 1 Medium sweet potato -- peeled and diced -- (about 3/4 lb) 2 Medium potato -- peeled and diced -- (about 3/4 lb) 1 parsnip -- peeled and diced -- 8 inches 2 Large carrots -- diced 6 Cups water 1 Stick cinnamon optional garnish: sprinkling grated fresh horseradish * orig was 1 tbsp butter or vegetable oil ** Mollie uses salt when sauteing vegetables to help them "sweat" their natural juices; she claims it enhances the flavors. Use it at your discretion; I don't typically use salt when I cook. Saute the the onion, ginger, garlic, and 1/2 tsp salt for about 10 minutes over low heat. Stir in the remaining vegetables and salt. Cover and cook over medium heat for 10 more minutes. Add the water and the cinnamon. Bring to a boil, then cover and simmer for 10 minutes. Remove the cinnamon stick, cover again, and simmer for 5 minutes or until the vegetables are tender. Puree about a quarter of the vegetables with some of their cooking liquid in a food processor or blender. Then return this to the pot to thicken the soup. Serve hot, with a very light sprinkling of grated fresh horseradish on top (go easy) and slices of crisp toast spread thickly with an onion marmalade. Allow 1 hour total. Makes 6 to 8 main dish servings. PER SERVING: 139 cals, 2.1 g fat, (13.1% cff); 6.2g fiber, 2.8g protein. With bread and horseradish: PER SERVING: 210 cals, 3.1 g fat, (12.7% cff); 6.4g fiber, 4.9g protein >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : "This soup is naturally sweet and slightly hot from the ginger and the optional horseradish. " Mollie says the colors are beautiful, so maybe it will help cheer us out of the post-holiday blues. [ECR] * Exported from MasterCook * Salad Bar Recipe By :Living More With Less by Doris Janzen Longacre Serving Size : 50 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 9 lb salad greens -- see Directions 7 cups croutons 6 cups carrots -- grated 3 cups red onion -- diced 3 cups green pepper -- chopped 6 cups tomatoes -- diced etc Coarsely chop the salad greens (any combinations of endive, escarole, head and leaf lettuce, spinach, cabbage, chicory, or dandelion greens). 9 lbs of greens will make about 50 1-cup servings. Put other toppings in bowls. Use whatever vegetables are in season. 6 cups of prepared vegetable will yield about 50 2-Tbsp servings. Cheese, chickpeas, chopped ham, or chopped eggs can be added for protein. >From: Jenny Herl - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Salsa Bread #2 Recipe By :revison of a recipe posted to fatfree digest V97 #190 Serving Size : 12 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 2/3 cups Pace Picante Sauce (mild) 3 cups all-purpose flour 1 cup cornmeal 2 teaspoons active dry yeast Put ingredients in your bread machine in the order suggested by the instruction booklet. Regular cycle. Some salsas have more liquid than others, so adjust as necessary. Hand Method: Dissolve yeast in 1/4 cup warm water (105 to 115 degrees). Mix in cornmeal and salsa until well blended. Stir in 2 cups of flour. Gradually add more flour, 1/4 cup at a time, until the dough leaves the sides of the bowl and is soft and not sticky. Knead until dough is smooth and elastic, about 5 minutes by hand or dough hook. Place the dough in a greased bowl, cover tightly with plastic wrap, and put in a warm place until the dough has doubled in bulk, about 1 1/2 hours. Punch the dough down. Shape into a loaf and put in a 9 x 5 inch greased bread pan. Cover with plastic wrap and return to a warm place for about 45 minutes or until the dough has risen about 1" above the edge of the pan. Preheat the oven to 375 degrees. Bake about 35 to 40 minutes or until the loaf sounds hollow when thumped on the bottom. Remove from pan and cool on a wire rack. Add a can of chopped chilies, if desired. 1 serving (1/12 of loaf): 169 calories, .5g fat, 0 cholesterol, 35g carbohydrate, 2g fiber, 4.5g protein, 240 mg sodium, 6mg calcium >From: Kathleen - - - - - - - - - - - - - - - - - - - NOTES : Many people on the fatfree list have been making this bread. It was posted as a bread machine recipe but I made it by hand yesterday and added those directions to the basic recipe. It is a fun bread to make and very tasty bread. The second rise was a little slow (20 mins) but it got there! [PatH] * Exported from MasterCook * Sausage And Beans Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Dried Beans -- *Note 4 cups Boiling Water 1 Tsp Olive Oil 1 Sm Onion -- Finely Chopped 1 Clove Garlic -- Peel, Mince 4 Lf Italian Sausage 1 Sm Carrot Peel, Cut In 1/4" Dice 1 Stalk Celery -- Peel, Cut In 1/4" Dice 2 Fresh Sage -- Leaves Minced -- Or 1/4 Tsp Dried 3 cups Nonfat Veg Chicken Broth, Low Sod -- or Beef Broth 1 cup Water Salt -- To Taste Freshly Ground Black Pepper -- To Taste *NOTE: I used Cranberry beans but you could use any you wanted. One could make this into vegetarian by using soy sausage instead of the lf Italian sausage. Rinse beans in colander under cold water. Place in a large heatproof bowl and cover with boiling water. Cover with a plate and let soak 1 hr. Heat the olive oil in the pressure cooker over med-high heat. Add the onion, garlic and Italian sausage and saute 4 - 5 min, until onion is soft. Stir frequently so that the mixture doesn't brown. Add the carrot, celery and sage. Saute 2 min, stirring frequently. Drain the soaked beans and add to the vegetable mixture. Add the stock and water. Stir well. Place the lid and lock in position. Raise the heat to high and bring to high pressure. Adjust the heat to stabilize the pressure and cook 15 min. Remove from heat and lower pressure using the cold-water-release method. Open the pressure cooker. If the beans are not tender, lock the lid in position and cook an additional 2 - 3 min, or until tender, under high pressure. Open the pressure cooker. Season with salt and black pepper to taste. Serve. Makes 4 servings Adapted from Macaroni and Beans, The Ultimate Pressure Cooker Cookbook, Tom Lacalamita Entered into MasterCook, adapted and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was **wonderful**!! * Exported from MasterCook * Sauteed Tomatoes Recipe By :Fast And Healthy, Sept/Oct 1997 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Fresh Tomatoes -- *Note 1/4 Tsp Extra Virgin Olive Oil 1 Squeeze Fresh Lemon Juice Salt And Pepper -- To Taste Minced Scallions -- To Taste Minced Garlic -- To Taste *NOTE: Peel tomatoes, cut into wedges Saute tomatoes in nonstick skillet with as little extra virgin olive oil (as you can get away with using) for 2 minutes on each side. Squeeze lemon juice over sauteed tomatoes, and season with salt and freshly ground black pepper. Scatter minced scallions over tomatoes, or minced garlic and thin strips of fresh basil. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was pretty good. Cal 37.8 Fat 0.8g Carb 7.8g Fib 1.8g Pro 1.4g Sod 15mg CFF 17% * Exported from MasterCook * Scotch Unkneaded Bread Recipe By :Lee Bailey's Soup Meals: Cold-Weather Serving Size : 8 Preparation Time :1:00 Categories : Breads Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound whole wheat flour 1/2 pound all-purpose flour 2 teaspoons salt 2 packages active dry yeast 1 tablespoon sugar 2 tablespoons dark molasses 1 cup hot water 1/2 cup chopped walnuts Sift 1-3/4 cups each of the flours, salt, yeast, and sugar together. Dissolve mo lasses in the hot water and stir into the flour mixture. Add walnuts and mix well to form a ball. Put in a greased bowl, lightly covered with a tea towel, and place in a warm, draft-free spot. Allow to rise to about half again its original bulk, approximately 45 minutes. Preheat oven to 400 degrees. Grease an 8 x 4-inch loaf pan. Turn into loaf pan and bake for about 35 minutes. Brush with water and bake until set and very lightly golden, another 5 minutes. Makes 1 loaf of dark bread. MENU : *Lobster with Tarragon Mayonnaise *Lentil, Fennel and Cress Soup *Scotch Unkneaded Bread *Plum Sorbet *wine *coffee *Everything can be made ahead either completely and reheated or to the point of baking, warming and assembling. *SOURCE: Lee Bailey's Soup Meals (1989:isbn0517573040) Notes: Lee's Intro: Margaret Brown, a British friend of mine, gave me this recipe. It is an easy way to make bread because it requires no kneading and not much rising time. It's dense and very good toasted. MCPER SERVING: 239CAL, 2.0G fat (7.3% cff) Fiber: 4.4 g; Carbs: 48.7. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Seafood Lasagna Rolls Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 lasagna noodles 2 cups lowfat cottage cheese 8 oz lump crabmeat -- drained and flaked -- fresh or canned 1/4 cup chopped fresh parsley -- divided 2 cups skim milk 1/4 cup flour 1/4 cup grated Parmesan cheese 1/2 teaspoon fresh ground pepper 1/2 cup shredded part-skim mozzarella cheese Preheat oven to 350. Cook noodles according to package, but do not salt. Drain well. In a blender or food processor, process cottage cheese until smooth. In a large bowl, combine cottage cheese, crab, and 3T parsley. Mix well. In a small saucepan, whisk together milk and flour. Bring to simmer over med- low heat, whisking frequently, until sauce thickens, about 10 minutes. Whisk in Parmesan and pepper until smooth. Spoon some sauce into a medium baking pan. Spoon cottage cheese mix evenly down center of each noodle; roll up tightly. Place noodles, seam-side down, in prepared pan. Spoon remaining sauce on top. Sprinkle with Mozzarella. Bake the rolls until heated through, about 25 minutes. Sprinkle with remaining parsley. Serve immediately. Nutritional Data: calories-435 fat-7 grams (15%) carbohydrates-47 grams protein- 43 grams >From: Abtaxel - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Seeded Green Beans Recipe By :Reggie Dwork Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lb Fresh Green Beans -- *Note 1/4 Tsp Extra Virgin Olive Oil -- **Note 1 Tsp Pecans -- ***Note 1 Tbsp Toasted Sesame Seeds 1/2 Tsp Poppy Seeds *NOTE: I prepared the beans by washing them, cutting off the ends and the longer ones I cut in half **NOTE: I used a drizzle of extra virgin olive oil to just moisten them so that the seeds would stick ***NOTE: I chopped and toasted the pecans so that there would be more flavor since there were so few of them I steamed the prepared green beans in my Black and Decker Electric Steamer for 25 min or until done to your liking. While steaming the beans, I toasted the sesame seeds, chopped and toasted the pecans. Mixed the pecans, sesame seeds and poppy seeds together in a small bowl. When the green beans timer went off I carefully removed the lid (away from me) and put the beans into the serving bowl. Drizzled the olive oil over and poured the seed/nut mixture over the beans. Mixed to incorporate everything and served. Entered into MasterCook, created and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was very, very good. I was surprised how well it turned out. Cal 50.7 Fat 1.9g Carb 7.9g Fib 3.9g Pro 2.3g Sod 7mg CFF 29.3% * Exported from MasterCook * Shredded Beets And Greens With Sliced Oranges Recipe By :Greens Glorious Greens!, Johnna Albi & Catherine Walthers Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lb Beet Greens -- 2 bunches -- (2 to 3) 1 Tsp Extra Virgin Olive Oil -- *Note 1 Med Onion -- Sliced In Thin Half-Moons 1 cup Coarsely Grated Beets 1 Orange Peel And Pith Removed Dressing: 1/4 cup Freshly Squeezed Orange Juice (1 Orange) 1 Tsp Prepared Mustard 1 Tsp Olive Oil -- **Note 1 Pinch Salt Shredding the beets in this side dish cuts down the cooking time considerably. *NOTE: Original recipe used 1 Tbsp oil **NOTE: Original recipe used 1 Tbsp oil Cut off the beets then separate the leaves from the stems at the base of the leaf. Discard the stems. Wash the leaves well and cut into strips about 1/2" wide. Set aside. Heat oil in a large skillet. Add onions and saute for 5 - 8 min, until soft and translucent. Meanwhile, peel and coarsely grate the beets with a hand grater or in a food processor. Add the beets to the onions and saute for about 2 min. Add the greens and stir well. Cover and cook on med-low heat for 8 - 10 min, until greens are tender. Cut between membranes of the orange to section. Set aside. Mix together the orange juice, mustard (either Dijon or whole-grain mustard will work for this recipe), olive oil and salt. Drizzle over cooked beets and beet greens just before serving. Top with orange sections. Serve hot. Either Dijon or whole-grain mustard will work for this recipe. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Even with all the funny things that happened it did turn out to be a pretty decent recipe. I think that it needs some salt to bring out the flavor a bit more...but salt is a food group for me!! It has a very interesting taste. I can see that it wouldn't be for everyone...but if you like to experiment then try this recipe. It does make a lot so make sure you use a large skillet to cook this in. Hope you enjoy it if you try it....be brave... just watch out for burping beets!! AND shirtless husbands!! Cal 67.9 Fat 2.5g Carb 10.7g Fib 4.1g Pro 2.3g Sod 299mg CFF 30.2% * Exported from MasterCook * Shrimp Alfredo, Jenny Craig's Recipe By :Jenny Craig Cookbook Serving Size : 6 Preparation Time :0:20 Categories : Eat-Lf Mailing List Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Cups water 2 Pounds whole fresh shrimp -- peeled and deveined 1 Tablespoon reduced-calorie margarine 2 Small garlic cloves -- minced 1 Tablespoon all-purpose flour 1 1/3 Cups skim milk 2 Tablespoons lowfat cream cheese 1 1/4 Cups lowfat Parmesan chese -- divided use 4 Cups hot cooked fettuccine 2 Teaspoons chopped fresh parsley Freshly ground pepper -- to taste Bring water to a boil in a medium saucepan; add shrimp, and cook 3 to 5 minutes or until shrimp turn pink. Drain well. Set aside, and keep warm. Melt margarine in a saucepan over medium heat. Add garlic; saute 1 minute. Stir in flour. Gradually add milk, stirring with a wire whisk until blended; cook, stirring constantly, 8 minutes or until thickened and bubbly. Stir in cream cheese, cook 2 minutes. Add 1 cup cheese, stirring constantly until it melts. Pour over fettuccine; toss well to coat. Add shrimp; toss gently. Top with remaining 1/4 cup Parmesan cheese, parsley, and pepper. CREDITS: The Jenny Craig Cookbook Oxmoor. ISBN: 0-8487-1496-2 >PER SERVING: 306 CALS, 31.2g CARBS 7.3g FAT Exchanges 2grain, 3 lean meat (21.5%cff) >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shrimp And Feta Skillet Dinner Recipe By :Kris Young Serving Size : 4 Preparation Time :0:30 Categories : Eat-Lf Mailing List Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons fat-free chicken broth 2 teaspoons olive oil 1/4 cup scallions -- thinly sliced 1 clove garlic -- minced 1 teaspoon oregano 2 teaspoons lemon juice 1/4 cup fresh parsley -- chopped 12 ounces shrimp -- peeled and deveined 4 plum tomatoes -- (to 6) chopped 1/2 cup feta cheese -- crumbled 8 ounces pasta In a large no-stick frying pan, combine the broth, oil, scallions and garlic. Cook over medium heat, stirring frequently, for 2 to 3 minutes, or until the scallions soften. Stir in the oregano, lemon juice, and parsley, and mix well. Stir in the shrimp, cover and cook for 3 to 4 minutes, or until the shrimp turn pink. Stir in the tomatoes and feta. Cook for 2 minutes, or until the tomatoes are hot. While the sauce is cooking, cook the pasta (we used fusili) in a large pot of boiling water until just tender. Drain. Serve topped with the sauce. Per serving: 388 Calories; 8g Fat (19% calories from fat); 28g Protein; 50g Carbohydrate; 142mg Cholesterol; 326mg Sodium >From: Susan Rappaport - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve w/ crusty bread to soak up the good broth! NOTES : This dinner is fast, easy, and low in fat (8 grams). It came from a friend's cookbook, published by Prevention magazine. The title was something like Low- Fat One-Dish Meals. (Didn't write down the book title, just photocopied that page the recipe was on!) This is one I'll make again at home. * Exported from MasterCook * Smokestack Chili Recipe By :Living More With Less by Doris Janzen Longacre Serving Size : 50 Preparation Time :0:00 Categories : Chilis Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 1/2 lb kidney beans 2 1/4 lb pinto beans 8 qt canned tomatoes -- or fresh or frozen 6 med green peppers -- chopped 12 med onions -- chopped 5 tbsp salt 1 tsp black pepper 1/3 cup chili powder 1 tsp cayenne 2 tsp cumin -- ground 1 tsp paprika 2 1/4 lb lean ground beef 3 cups wheat germ 6 cups bran Soak beans overnight. Drain and add everything except beef, wheat germ and bran to a large kettle. Brown ground beef separately in a large skillet and drain well. Add to kettle and bring mixture to a slow boil. Simmer 2-3 hours, stirring occasionally. Within a half hour of serving, add wheat germ and bran. The mixture thickens considerably. Add water if desired. >From: Jenny Herl - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sopa De Feijao Frado, Daddy's Recipe By :Chico DeCarvalho Serving Size : 7 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 9 cups water 1 tablespoon salt 1 tablespoon olive oil 1 cup black-eyed peas 1 large onion -- diced Bring water to a boil. Add all ingredients. Boil for 45 minutes or until beans are tender. Enjoy. >From: Katherine Rodman - - - - - - - - - - - - - - - - - - - NOTES : Our "Daddy" (Chico) has become famous for his soups. 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 * South Western Marinade Recipe By :Charlotte's Gardens Serving Size : 16 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup fresh lemon juice 3/4 cup minced onion 1/4 cup jalapeno pepper jam -- or jelly 1 teaspoon salt 2 cloves garlic -- minced 1 dash freshly ground black pepper Whisk together all ingredients until well blended. Will keep in refrigerator for a few days. >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: Add pizzaz to your grilled shrimp and spark to your chicken. After grilling the shrimp chill for an hour and serve on a bed of fresh organic salad greens with a balsamic vinaigrette. The chicken is excellent with extra marinade brushed on and rolled in a tortilla with tomatoes and cheese. PER SERVING: 18CAL, 0.0G fat Try on a pasta and flageolet salad. >Busted by phannema@wizard.ucr.edu - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Southern Vegetable Saute Recipe By :BH&G Healthy Family Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces frozen okra -- sliced 1/4" thick 1 whole chayote squash -- peeled and chopped 1 clove garlic -- minced 1 teaspoon olive oil 1 cup tomatoes, canned -- drained and chopped 1/2 cup frozen corn 1/2 teaspoon dried thyme -- crushed 1/4 teaspoon Cajun seasoning 1/4 teaspoon hot sauce In a large skillet cook okra, chayote, and garlic in oil for 5 minutes. Stir in tomatoes, corn, thyme, Cajun seasoning, and hot sauce. Cook and stir for 5 minutes more or until vegetables are tender. >From: MrsTPK@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Original recipe called for 1/4 teaspoon of black pepper which I substitute with Cajun seasoning. Nutritional Analysis: 45.8 calories, 1.4 g fat, 1.7 protein, 8.8 carbohydrates, 0 mg cholesterol, 81 mg sodium * Exported from MasterCook * Soy Yummy Breakfast Pudding Recipe By :Richard Collins, MD in "Great Life" HFS magazine Serving Size : 6 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups oatmeal -- quick or old-fashion 2 1/2 cups soy milk -- vanilla flavored 1/4 cup raisins -- or chopped dried fruit of choice 2/3 cup applesauce 1 1/2 cups nonfat lemon yogurt 1 small orange -- peeled and chopped 1 banana -- sliced In large saucepan, combine oatmeal and soy milk, cook according to oatmeal package directions. Add raisins or chopped dried fruit, applesauce, yogurt and chopped orange Stir gently to thoroughly heat fruits. Add banana. Serve warm. Tip: Leftovers can be chilled and served as a wonderful dessert. NOTE: If you choose a lowfat or nonfat soy milk, then the %CFF drops to under 7%. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : This was very tasty. I used vanilla yogurt instead of lemon and I left out the orange, and I used dried cranberries instead of raisins. Other than that it was exactly the same [Betsy Burtis ] * Exported from MasterCook * Spicy Chicken Fingers Recipe By :Fat Free Living, Jyl Steinback Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup egg beaters(r) 99% egg substitute 1 1/2 cups crumbled Kellogs Cornflakes or prepared Kellogs Cornflake crumbs 1 1/2 teaspoons Cajun seasoning 1 1/2 pounds fat-free chicken tenders 1. Preheat oven to 425 degrees. 2. Line backing sheet with foil and lightly spray with nonfat cooking spray. 3. Pour egg substitute into small bowl. 4. Combine cornflake crumbs and Cajun seasoning on large plate. 5. Dip chicken tenders in egg substitute and then roll in crumb mixture until coated on all sides; place on prepared baking sheet. 6. Bake in preheated oven 15 minutes, until crisp and cooked through. Great served with ketchup, barbecue sauce, or honey-mustard sauce! Serves: 4 Nutrition per serving Fat 0, Calories 284, Carbohydrate 25 grams, Cholesterol 106 milligrams, Dietary Fiber <1 gram, Protein 40 grams, Sodium 810 milligrams Exchanges: 1-2/3 starch, 5 meat >From: Danie - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Shredded Chicken And Vegetables Recipe By :Betty Crocker's Chinese Low-Fat Cooking Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup low-sodium chicken broth -- defatted 1/2 pound skinless boneless chicken breast halves 2 cups broccoli slaw -- OR coleslaw mix 1/2 medium red bell pepper -- cut into strips -- 1/4 i nches -- about 1/2 cup 2 tablespoons brown bean sauce -- OR less hoisin sauce -- see note 2 teaspoons sugar 2 teaspoons chile puree with garlic 1 teaspoon fresh ginger root -- finely chopped 4 cups hot cooked rice -- to serve Heat broth to boiling in 10-inch skillet. Add chicken: reduce heat to medium low. Cover and cook about 8 minutes or until juice of chicken is no longer pink when centers of thickest pieces are cut. Remove chicken from broth; reserve broth. Cool chicken 5 minutes. Cut chicken across the grain into 2-inch pieces. Shred pieces with two forks along grain. Spray nonstick wok or 12-inch skillet with non-stick cooking spray; heat over medium high heat until cooking spray starts to bubble. Add slaw; stirfry about 2 minutes until crisp-tender. Add bell pepper and chicken; stirfry 1 minute. Stir bean sauce, sugar, chile puree and gingerroot into reserved broth. Pour into wok; stirfry about 1 minute or until heated through. Serve over rice. Makes 6 servings, 185 cals each. 1 g fat. (5.5%cff). 1g carb. WW-X=2 starch, 1 veg. REVIEW Scaled the recipe by half. Added dried vegetable flakes (Perc) to the broth. We use cabbage slaw mix, Black Bean Garlic Sauce, no sugar. Served with jasmine and long-grain white rice (50:50), and sliced Bosc pear. At first, we missed the oil but the spices quickly changed our minds. Recommended. SOURCE: Betty Crocker's Chinese Low-Fat Cooking (1995) General Mills. MacMillan ISBN 0028603915. Notes: Using precut vegetables, such as broccoli slaw or coleslaw mix, saves time. *Hoisin sauce can be substituted for the brown bean sauce; Decrease sugar to 1 teaspoon. >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : This was good with precut slaw mix of cabbage and carrots and the black bean garlic sauce. I put our variation in the recipe. Honestly - the first two bites... I was saying "Where's the fat?" but the spices saved the dish. Two of us ate what BC said served 3... * Exported from MasterCook * Spinach Dip #3 Recipe By :Looneyspoons, J & G Podleski Serving Size : 3 Preparation Time :0:00 Categories : Appetizers Dips Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups lowfat sour cream 1/4 Cup nonfat mayonnaise 10 Ounces frozen spinach -- thawed and squeezed 1 Package Knorr leek soup mix -- (77g) 1/4 Cup red bell pepper -- minced 1. Chop spinach if not already chopped. Combine with all other ingredients in bowl and cover and refrigerate for 3 hours before serving. - Use sour cream with "gelatin" in ingredient list - Serve with fresh vegetables or pumpernickel bread. Per 1/4-cup: 62 calories, 1.1g fat (15%CFF) 396mg sodium, 1mg cholesterol 10g carbo >From: Cathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Split Pea Soup With Sausage Recipe By :Canadian Living, Feb'98 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Teaspoons Vegetable oil 3/4 Pound Turkey kielbasa -- Sliced And Quartered 1 Onion -- Chopped 3 Cloves Garlic -- Minced 1 1/2 Cups Green split peas -- Rinsed 1/2 Teaspoon Dried rosemary -- Crumbled 1/4 Teaspoon Pepper 1 Pinch Hot pepper flakes 1 Cup Carrots -- Chopped 1 Cup Celery -- Chopped With Leaves 1/2 Teaspoon Salt 4 Cups Small cauliflower florets 1/4 Cup Fresh Parsley -- Chopped In saucepan, heat half of the oil over medium-high heat; brown kielbasa, stirring occasionally, for 5 minutes. Cover and refrigerate on paper towel-lined plate. In same saucepan, heat remaining oil over medium heat; cook onion and garlic for 3 minutes. Stir in 8 cups water, split peas, rosemary, pepper and hot pepper flakes; bring to boil. Reduce heat, cover and simmer for about 50 minutes or until peas are tender. Using whisk, stir vigorously to puree slightly. Stir in kielbasa, carrots, celery and salt; cook, stirring occasionally, for 15 minutes. Stir in cauliflower and parsley; simmer for 15 minutes or until cauliflower is tender. Makes 8 servings. PER SERVINC-: about 231 cal, 18g pro, 5g total fat (1 g sat. fat), 30 g carb, 7 g fibre, 0 mg chol, 553 mg sodium. % RDI: 5% calcium, 18% iron, 36% vit A, 50% vit C, 48 % folate CDA 1-1/2 Starchy Foods + 2 Protein Foods Formatted by Carole Walberg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Strawberries In Port Wine, Daddy's Famous Recipe By :Chico DeCarvalho Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 quart fresh strawberries 1 1/2 teaspoons sugar 2 tablespoons port wine Wash and cut strawberries in half. Place in medium-size serving bowl. Sprinkle strawberries with sugar, then pour port wine over all. Let stand in refrigerator for 24 hours. Serve in individual small bowls. >From: Katherine Rodman - - - - - - - - - - - - - - - - - - - NOTES : This elegant and delicious dessert is best served with Portuguese Orange Cake (or some other type of cake) on the side so you can savor the juice of the port wine 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 * Strawberry Angel Squares Recipe By :Betty Crocker Lowfat Temptations Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Cookies & Bars Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 box Betty Crocker 1 step white angel food mix 1 cup boiling water 1 package sugar-free strawberry gelatin powder -- 4 serving size 1/2 package whipped topping mix -- 2.8 oz size 1/2 cup cold skim milk 1/2 teaspoon vanilla 6 ounces lowfat strawberry yogurt 1 pint strawberries -- sliced Bake & cool cake as directed on package for angel food pan. Remove from pan. Cut cake vertically in half; freeze one half for future use. Tear other half into bite-size pieces. Don't use the dark brown top crust. Set aside. Pour boiling water on gelatin in bowl. Stir until gelatin is dissolved. Refrigerate 30-40 minutes or until thickened but not set. Beat topping mix, milk & vanilla on high speed 3 minutes or until thickened. Stir in gelatin; beat on high speed 2 minutes or until light & fluffy. Fold in yogurt. Gently stir cake pieces into gelatin mixture. Fold in strawberries. Spread in a 9 x 13 pan. Refrigerate at least 2 hours until firm. Refrigerate any remaining cake. Per serving: 200 cal, 2 g fat, 2mg chol, 230 mg sod - - - - - - - - - - - - - - - - - - - NOTES : You can use frozen fruit but be sure to drain well. If you're not fond of strawberry, just switch the jello, yogurt & fruit to something you like better. * Exported from MasterCook * Stuffing Ala Mary Recipe By :received from: Mary Howie Serving Size : 6 Preparation Time :0:15 Categories : Chicken Eat-Lf Mailing List Stuffing Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Slices bread -- white, toasted 1 Package Pepperidge Farm Stuffing -- herb seasoned 1 Medium onion -- chopped 2 Stalks celery -- diced salt -- to taste pepper -- to taste 1 Cup skim milk 1 Cup hot water 1/2 Cup fat-free chicken broth -- ( orig was 1 stick butter) sage -- to taste Heat butter in milk. Place stuffing in a large bowl, tear toast and add in. Briefly saute onions and celery and add to stuffing. Add milk/butter, hot water, chicken broth and seasonings and mix well. (Should be very moist--add additional chicken broth if needed). Place in a baking dish and bake at 350F for 30-45 minutes. >From: "jova@ix.netcom.com" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet And Sour Sauce #2 Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon cornstarch 1/3 cup fat-free chicken broth 1/3 cup red wine vinegar 2 tablespoons pineapple juice, frozen concentrate 2 tablespoons pimiento -- chopped 1 tablespoon soy sauce, low sodium 2 teaspoons sugar 1/4 teaspoon garlic powder 1/4 teaspoon ground ginger Combine cornstarch and chicken broth in a small saucepan. Stir in the remaining ingredients. Cook over medium heat, stirring, until thickened and bubbly. Serve warm . >From: Eva Santaniello - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet Potato Minestrone Recipe By :Hanneman Jan98 (see note) Serving Size : 4 Preparation Time :1:00 Categories : Eat-Lf Mailing List Soups & Stews Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- olive oil spray 1/2 cup diced red onion 1/2 cup diced carrot 1/2 cup garlic clove 1/2 large garlic -- smashed with salt 1 tablespoon white wine -- such as Chardonnay 2 cups water 2 teaspoons concentrated vegetable broth -- such as Better Than Bouillon (r) 1 cup diced peeled sweet potato 1/2 teaspoon dried oregano Italian seasoning -- with fennel seeds 1/4 teaspoon coarsely ground pepper salt -- optional 2 cups cooked Flageolets -- with 2 cups reserved broth -- or water 1/4 cup mashed potato flakes 1. Spray a Dutch oven and add the diced carrot, onion, celery and garlic to the pan. Saute over medium-high for about 7 minutes or until onions are soft and the vegetables are aromatic. Add the wine and cook for about 1 minute. 2. Add water and rest of the ingredients. Bring to a boil; cover, reduce heat, and simmer 30 minutes or until vegetables potatoes are tender. Yield: 4 servings (serving size: 1-1/4 cups). VARIATION: About 5 minutes before serving, add 1 cup chopped spinach or Napa (Chinese) cabbage and continue cooking as needed. NOTE: >From Pat Hanneman mc-PER SERVING: 251CAL, 2.8G fat (10.1% cff) to >Eat-lf Archive 1998-Jan. INDEX Soups, Vegetables, Precooked-Beans, White-Bean, Elf-Mail >For a similar recipe see 1997 COOKING LIGHT "Sweet Potato Minestrone With Turkey Sausage" and tomato archived at Family.com Cookbook: http://doljtp.family.com/cookbook/ - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet Potato Minestrone With Turkey Sausage Recipe By :Cooking light and Family.com Serving Size : 7 Preparation Time :0:50 Categories : Eat-Lf Mailing List Pasta Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound smoked turkey sausage -- cut in 1/4" slices 1 cup diced onion 1 cup diced carrot 3/4 cup thinly sliced celery 3 cups water 3 cups diced peeled sweet potato 1 teaspoon dried oregano 1/2 teaspoon coarsely ground pepper 1/4 teaspoon salt 29 ounces no-salt-added whole tomatoes -- canned undrained and coarsely chopped 15 ounces Great northern beans, canned -- rinsed and drained 8 cups coarsely chopped spinach 1. Combine first 4 ingredients in a Dutch oven over medium-high heat; saute 7 minutes or until sausage is browned. 2. Add water and next 6 ingredients (water through beans). Bring to a boil; cover, reduce heat, and simmer 30 minutes or until vegetables are tender. Stir in spinach; cook an additional 2 minutes. Yield: 7 servings (serving size: 1-1/2 cups).: PER SERVING -CALORIES 221; FAT 7.3g; PROTEIN 12.1g; CARBOHYDRATES 29.3g; FIBER 6.3g; CHOLESTEROL 0mg; IRON 4.2mg; SODIUM 525mg; CALCIUM 189mg. each serving provides 16,973 IUs vitamin A and 48mg vitamin C. Copyright sources: 1997.COOKING LIGHT 1997. FAMILY.COM For variation: see "Sweet Potato Minestrone" >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet Potatoes And Spinach In Spiced Orange Sauce Recipe By :Mollie Katzen's Vegetable Heaven (Hyperion, Oct97) Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sweet Potatoes & Yams Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons vegetable oil -- or more 3 cups chopped onion 3 tablespoons allspice 2 teaspoons salt 2 1/2 tablespoons minced garlic 8 cups sweet potato -- or yams -- peeled and cubed 3 cups orange juice 1 1/2 cups dried sugar plums -- or prunes -- pitted and sliced (fresh fruit may be used) 1 pound fresh spinach -- stemmed -- (or 10-oz frozen, thawed) ***PERSIAN ALLSPICE*** 1 tablespoon coriander seed 1 teaspoon cardamom -- pods (1 to 2) 1 tablespoon cumin seed 2 teaspoons cinnamon 2 teaspoons turmeric 2 teaspoons ground ginger 1/2 teaspoon ground cloves 1/4 teaspoon black pepper ***TO SERVE*** 8 cups cooked basmati rice SPICES may be ground and combined in an electric grinder or by hand. Makes 6 tbs. Heat oil in large, deep pot. Add onion, 3 tablespoons Persian Allspice and 1 tsp. salt, saute for about 5 minutes over medium heat. Stir in the garlic, sweet potatoes, orange juice and remaining salt. Cover and cook over medium heat, stirring occasionally until the sweet potatoes are tender, about 30 minutes. Add fruit and spinach and give it a good stir. Cover and cook over low for 10 minutes. Serve hot, over or next to plain cooked basmati rice or a pilaf. Serves 6 to 8, prep is 1 hr. PER SERVING: 507 cals, 6.5 g fat, 11.2% >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet Potatoes With Apples And Onions Recipe By :Fast And Healthy, Nov/Dec 1997 Serving Size : 8 Preparation Time :0:40 Categories : Eat-Lf Mailing List Fruit Sweet Potatoes & Yams Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Lb Sweet Potatoes -- *Note 1 Tsp Olive Oil -- **Note 2 cups Sliced Red Onion -- (1 Lg) 1 Granny Smith Apple -- Sliced 1 1/2 cups Apple Juice 1/4 cup Firmly Packed Brown Sugar 1/4 Tsp Salt 1 Dash Pepper In large saucepan or Dutch oven, combine potato slices and enough cold water to cover. Bring to a boil. Cover loosely; cook over med heat for 9 - 13 min or until tender. Meanwhile, heat oil in large nonstick skillet over med-high heat until hot. Add onion; cook 2 min. Ad apple slices, apple juice, brown sugar, salt and pepper; mix well. Cook 10 - 15 min or until mixture is reduced to a glaze, stirring occasionally. Drain potatoes. Add to skillet; stir gently. Remove from heat; let stand 1 min before serving. Makes 8 (3/4 C) servings Nutritional info according to magazine: Cal 180; Fat 2g; Carb 38g; Fib 4g; Pro 2g; Sod 85mg Dietary Exchanges: 2 Starch, 1/2 Fruit OR 2 1/2 Carb Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was absolutely wonderful. Cal 138.5 Fat 0.9g Carb 32.1g Fib 2.9g Pro 1.5g Sod 80mg CFF 5.5% * Exported from MasterCook * Swordfish Tacos With Tomatillo Salsa Recipe By :McCall's Magazine, June '97, Spa Specials Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Salsa: 1 pound fresh green tomatillos 3 tablespoons red onion -- finely chopped 1 serrano pepper -- finely chopped -- seeded if desired 1 lime -- juiced 1/2 cup cilantro -- finely chopped 1/4 teaspoon salt 1/4 teaspoon pepper Tacos: 2 teaspoons olive oil 2 teaspoons fresh thyme -- finely chopped 2 cloves garlic -- crushed 1/4 teaspoon salt 1/4 teaspoon black pepper 1 pound swordfish steak -- (1 inch thick) -- skin removed 8 fat-free flour or corn tortillas -- warmed (6 inch) 2 cups iceberg lettuce -- shredded 1 cup plum tomatoes -- diced 1/4 cup cilantro -- chopped Salsa: Husk tomatillos; wash under hot water. Puree in food processor or blender. Pour into sieve set over small bowl; drain 3 minutes; discard liquid. Transfer pulp to serving bowl; stir in onion, chile, lime juice, cilantro, salt and pepper. Tacos: In cup, combine oil, thyme, garlic, salt and pepper; rub over swordfish. Prepare medium-hot fire on outdoor grill or preheat broiler. Grill or broil fish 4-6 minutes per side, until just cooked through. Remove to cutting board; let rest 3 minutes. Halve steak lengthwise; cut cross-wise into 1/4" slices. Place fish slices down center of each tortilla; top with lettuce, tomatoes and cilantro; spoon on some salsa. Fold to form soft taco. Serve with extra salsa. Serves 4. Per serving; 380 calories, 6 grams fat, 30 mg. cholesterol, 615 mg. sodium Recipe by Executive Chef James Boyce, Loews Coronado Bay Resot, San Diego, Calif. MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Taco Chips Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package lowfat corn tortillas -- * note nacho or taco seasoning salt -- (optional) * Note: You can find corn tortillas in the dairy case or at a Mexican market. Be sure they are lowfat (.5g fat per tortilla) - they really can't be less than that because of the natural fat in the corn. They are the soft, pliable ones. The ingredients would be just corn and water and maybe lime. The package I have is made by El Milagro in Chicago and it's a 10 oz. package of a dozen tortillas. Cut the tortillas in quarters (they will be pie-shaped) and place on cookie sheets in a single layer. (I use my kitchen shears for this.) Sprinkle lightly with seasoning and a bit of salt, if using. Bake 20 mins. at 325 degrees F. They will *just* have lost their moisture. That's it! Let cool. Can be made a few days ahead and stored in an airtight container or ziplock baggie. Serve with salsa. Serves one. Just kidding! >From: "Natalie Frankel" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Taco Soup #2 Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Mexican & Southwestern Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds lean ground sirloin 1 onion -- chopped 1 can green chili peppers 2 cans stewed red ripe tomatoes 1 can kidney beans 1 can pinto beans 1 can hominy 1 package ranch salad dressing mix 1 teaspoon salt 2 tablespoons chili powder 1/2 teaspoon pepper 1 1/2 cups water Brown and drain the first 3 ingredients. Boil - simmer 1/2 hour to all day. Add water when needed. Serve with fat free sour cream, fat free cheese & baked tostados. Serving size - 1/2 cup Exchanges: 1 meat 1 bread 1/2 vegetable exchange does not include toppings. >From: Dianna - - - - - - - - - - - - - - - - - - - NOTES : You may substitute: 2 cups cooked chicken - diced. If so, saute onions, garlic and green chilies in fat free chicken broth. Then add chicken with the other ingredients. * Exported from MasterCook * Taco Soup #3 Recipe By :Lutheran Brotherhood: 75 Years of Service & Still Cooking Serving Size : 10 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Lbs ground chicken breast, skinless 1 Cup onions -- chopped 1 Cup bell peppers -- chopped 1 Envelope taco seasoning mix 2 Cups water 15 Ozs stewed tomatoes -- undrained 15 Ozs tomato sauce 15 Ozs dark red kidney beans, canned -- drained 15 Ozs pinto beans, canned -- drained 16 Ozs salsa In a three quart saucepan, cook chicken, onions, and bell peppers. Cook until chicken is no longer pink and vegetables are tender. Stir in seasoning mix, water, tomatoes, tomato sauce, beans, and salsa. Continue cooking until mixture comes to a full boil; reduce heat to low. Simmer 30 minutes, or until flavors are blended. >From: "Anita A. Matejka" - - - - - - - - - - - - - - - - - - - NOTES : I added additional one teaspoon of salt since I thought it needed it. I didn't change it in the recipe since some people have to watch their sodium intake. * Exported from MasterCook * Tarragon And Leek Soup Recipe By :Hanneman: VegTime Jan 98 Serving Size : 2 Preparation Time :0:30 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon virgin olive oil 2 medium leeks -- prepared -- (white and pale green) 2 medium garlic cloves -- minced 1/4 cup tomato juice -- see pantry 1/2 cup no-salt added tomatoes -- chopped 1/2 teaspoon honey 1 3/4 cups lowfat vegetable broth -- low salt 1 tablespoon unbleached flour 1 teaspoon vegetarian bouillon -- see pantry 2 tablespoons fresh tarragon -- chiffonade cut discard tough stems salt and pepper -- to taste REVIEW: This is a fresh vegetable soup that's ready in 30 minutes; very aromatic; the honey complements. The flavor depends upon that of the softened leeks. Appealing to eye and nose. Serve with lightly toasted peasant bread. PREPARE: leeks, slice lengthwise then slice into 1/4"half-circles; rinse well and towel dry. In a 10 to 12 cup sauce pan, heat the oil over medium heat. Add the leeks and garlic and cook, stirring often, until the leeks are soft, about 6 to 8 minutes. Add the tomato juice, tomatoes and honey; stir well and allow to simmer about 2 minutes. Dissolve the flour in the broth and add to the pan, heat, stirring, for about 1 minute then add the vegetable soup base/paste, stirring until it dissolves. Simmer uncovered about 6 minutes. Add the tarragon chiffonade and simmer another 4 to 5 minutes. Season with salt and pepper just before serving. Makes two 1-1/2 cup servings: PER SERVING: 112 CAL, 2.7G fat (16.3% cff). PANTRY: Recipe ready, low salt, chopped tomatoes with juice: measure 1/4 cup of the juice (which is nearly all that's in the can and 1/2 cup of the canned tomatoes). * Note: Tested with better than bouillon reduced salt vegetable flavored soup base. VegTimes' Tarragon-Leek Soup (Orig.) Triple the oil; double everything else except the tomatoes. Brown the flour in the softened leeks and then slowly add the combined liquids with tomatoes and honey and thicken the soup. Cover and simmer for 5 minutes. Add tarragon and cover and simmer for 10 minutes. PER 1-1/4 cup SERVING: 150 CAL, 5.7G fat (16.3% cff). >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : This soup is very aromatic and the flavor lingers pleasantly. * Exported from MasterCook * Thai Chicken Salad Recipe By :Los Angeles Times Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Oriental Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 heads butter lettuce 2 teaspoons dark sesame oil 1 large carrot -- cut julienne 1 large green pepper -- cut julienne -- (I use red pepper) 1/2 cup bean sprouts 1/2 cup chopped scallions -- (I use green Onion) 1/2 cup raisins 5 ounces cooked skinless chicken breast -- cut julienne Thai Peanut Dressing -- see recipe 1/2 cup cilantro leaves Remove outside leaves of lettuce and reserve for garnishing plates. Shred hearts of lettuce and set aside. Heat sesame oil and saute carrot and pepper strips over high heat four to five minutes or until slightly crisp. Set aside. Arrange reserved lettuce leaves on four plates. Top each with 1 cup shredded lettuce. Top with bean sprouts, scallions, and raisins. Place chicken on each salad, then top each with Thai Peanut Dressing, caroot and pepper. Sprinkle cilantro leaves over top for garnish. Makes 4 servings. >From: Barb Rothenberger - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Thai Peanut Dressing Recipe By :Los Angeles Times Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Salad Dressings Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup rice vinegar 1/3 cup peanut butter 2/3 cup water 2 tablespoons low-sodium soy sauce 4 cloves garlic -- (I use 2) 2 teaspoons sugar 1 teaspoon crushed red pepper -- (I use just a pinch) Combine all ingredients in blender container and blend until smooth. Each of four servings contains approximately: Calories: 310 Cholesterol: 30mg Fat: 12 gm Sodium: 197 mg >From: Barb Rothenberger - - - - - - - - - - - - - - - - - - - NOTES : When served with the Thai Chicken Salad, the fat per serving is 3.2 grams (18% CFF). * Exported from MasterCook * Tiny Pasta Stew Recipe By :Mollie Katzen's Vegetable Heaven Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups vegetable bouillon -- (*) 1/2 cup carrots -- dice (the size of tiny peas) 1/2 cup zucchini -- diced 1/2 cup yellow summer squash -- diced 1/2 cup baby corn -- in 1/4-inch slices 1/2 cup small peas 1/2 cup firm tofu -- diced 1 cup cooked tiny pasta -- (*) (about 4 oz. uncooked) (*) Better than Bouillon, or The Organic Gourmet (*) Use alphabets, little stars, orzo or tiny circles -- or use a combination of them all. The child in your life will love this, and so will the child in you. Bring the vegetable broth to a boil in a medium-small saucepan. Add the carrots, and lower the heat to a simmer. Cook for 5 minutes or until the carrots are just tender, then add the zucchini, optional summer squash and corn. Simmer for another 5 minutes or until all the vegetables are perfectly tender. Stir in the peas, tofu and cooked pasta, and simmer for just a couple of minutes longer. Serve hot or very warm in small bowls with small spoons. Makes 5 cups (serves 4 to 6) Prep: 30 minutes. PER SERVING: 308 cals, 6.5 g fat, 18.8% Cook the pasta in advance and store it in an airtight container in the refrigerator. Then you can make this dish on short notice when the need arises. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tomato Bulgur Soup With Spinach Quesadillas Recipe By :Hanneman; augmented Moosewood recipe Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium onion -- or to taste 1 large carrot -- scrubbed 1 large celery stalk -- scrubbed 1 large garlic clove olive oil spray 1/2 teaspoon fennel -- or more, crushed 1/4 teaspoon salt 1/8 teaspoon dried dill -- or less Italian seasoning -- a blend ground black pepper -- to taste 2 cups chopped tomatoes with puree 2 teaspoons concentrated vegetable stock -- (bouillon) 2 cups water -- plus 1 cup water -- as need to thin 1/2 cup bulgur 1/2 teaspoon extra virgin olive oil 1 tablespoon balsamic vinegar -- or more to taste 1/2 cup chopped fresh spinach ***SPINACH QUESADILLAS*** olive oil spray 4 whole wheat tortilla -- fat free 1/4 cup chopped spinach 4 tablespoons lowfat cheddar cheese -- grated Italian seasoning -- pinch Cut onion, carrot and celery stalk into chunks; put in bowl of food processor along with a peeled clove of garlic; coarsely chop for about 1 minute. Spray a large soup pot. Transfer processed vegetable to the pot and set on medium heat. Saute until aromatic (5 minutes to take edge off of the onion); meanwhile add to the pot: the salt, crushed fennel seeds, Italian seasoning blend, and pepper. When the edge is off the onion, add the tomatoes, water and vegetable bouillon. Bring to a boil; reduce heat, cover and simmer gently for about 15 minutes. Add the bulgur and additional water if needed; return to the boil, reduce heat and simmer for 15 minutes. Add spinach and cook about 5 to 10 minutes. Add oil and vinegar. Adjust seasoning to taste. Serve with spinach quesadillas. Serves 3 to 4. Quesadillas: After adding the bulgur to the soup, begin to prepare the quesadillas. Spray one side of a tortilla and place it on a grill heated to medium-high. Sprinkle with half the second measure of spinach, pinch of herbs, and half the cheese. Cover with another tortilla and grill until lightly browned and warm on the first side; flip and cook the other side. Repeat. Cut the quesadillas into wedges. Serve with the soup. >SOURCEs Tomato Bulgur Soup >Moosewood Restaurant Low-Fat Favorites (1996) >Shari Clayton Brownlee >Eat-lf Mar97 McPER SERVING: 195CAL, 1.6G fat (7.2% cff), 10.6G fiber, 39.3mg carbs >Eat-lf 1998-Jan Archive. >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : Finally tried the idea of using bulgur -- good substitute for acino de pepe. The original recipe was nearly fat free. I added a little good olive oil for flavor, and some spinach and things we like. Served with spinach quesadilla. * Exported from MasterCook * Tomato Fennel Consomme Recipe By :Mollie Katzen's Vegetable Heaven (1997) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 pounds fennel bulbs 1 onions -- cut into chunks 1 tablespoon olive oil 2 1/2 teaspoons salt -- or less (if using canned tomatoes) 4 cups water 2 1/2 pounds ripe tomatoes -- chopped 1/8 teaspoon cayenne -- to taste (optional) 4 tablespoons Croutons -- optional Remove the leafy tops from the fennel, and set aside. Cut the bulbs into chunks. Place them in a food processor with onions, and pulse together until finely minced. (You can also do this by and.) Heat the oil in a medium-sized saucepan. Add the chopped onion and fennel and the salt, and saute over medium heat for about 10 minutes. Lightly rinse out the food processor bowl and set aside to use again later. Add the water and tomatoes, and bring to a boil. Cover, lower the heat to a simmer, and cook for about 20 minutes. (A little longer wouldn't hurt. This is an inexact craft.) Transfer the soup to the food processor and puree. Carefully strain into a largish bowl (if you plan to serve this cold) or another saucepan (if you're serving it hot). Don't press too hard on the vegetables, so the consomme stays clear. Season to taste with cayenne. Heat or chill the soup, depending upon your taste and the weather. Garnish each serving with some of the feathery fennel tops, minced into tiny bits with scissors. You can also float some croutons tons, if you like. About 6 cups (4 to 6 dainty servings) Preparation time: 45 minutes, plus longer for chilling, if you want to serve it cold (15 minutes of work) PER SERVING: 200 cals, 5.1 g fat, 20.0% >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : "Although you can successfully make this soup all year long with a good brand of canned tomatoes. it's especially delicious made with fresh ripe tomatoes at the peak of their season. This soup freezes beautifully. "The onion and fennel can be prepared a day or two ahead. Chop them together in a food processor (just a few bursts with the steel blade and store in a sealed plastic bag in the refrigerator. "Fennel is a subtle presence that blends perfectly with tomatoes in this light, clean tasting soup. Serve Tomato-Fennel Consomme hot or chilled; plain or with a few Croutons floating on top." * Exported from MasterCook * Tomato Rosemary Chicken Recipe By :Family Circle, 12/6/97 Serving Size : 12 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 Skinless Boneless Chicken Breast Halves -- Abt 4 lbs total 1/2 Tsp Salt 1/4 Tsp Pepper 1/4 cup All-Purpose Flour 1 Tbsp Canola Oil -- *Note 5 Cloves Garlic -- Chopped 1/4 pound Prosciutto -- Chopped 1/3 cup Dry White Wine 1 teaspoon Dried Rosemary -- Crushed, Or 1 tablespoon Chopped Fresh Rosemary 12 Italian Tomatoes -- Diced 1/2 cup Nonfat Veg Chicken Broth, Low Sod -- Or Low Fat *NOTE: Original recipe used 2 t vegetable oil AND 2 T butter 1. Season both sides of chicken breasts with salt and pepper. Place flour on sheet of waxed paper (I put the flour into a bowl). Dip chicken in flour to coat both sides; shake off any excess flour and place chicken on another piece of waxed paper (I just set them onto a platter). 2. Heat oven to 375F 3. Heat oil in a large nonstick skillet over med-high heat. 4. Add 6 chicken breast to skillet; saute until lightly browned, about 3 min per side. Place chicken in 15 1/2 x 10 1/2 x 1" baking pan in single layer. Repeat with remaining chicken. 5. Bake chicken in 375F oven for 20 min or until no longer pink in center. 6. Meanwhile, add garlic and prosciutto to skillet; cook over med heat, stirring constantly, for 3 min. Add wine and rosemary; cook, stirring up any browned bits from bottom of skillet, for 2 min. 7. Add tomatoes and broth. Bring to boiling. Reduce heat; simmer 10 min. 8. Place chicken on serving platter; pour sauce over top. Serve immediately. Make-Ahead Tip: In Step 5, bake chicken until just cooked through, about 15 min. Refrigerate immediately, covered. Refrigerate cooled sauce from Step 7, covered. To serve, reheat chicken in baking pan, uncovered, in 325F oven for about 10 min. Gently reheat sauce in saucepan. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was wonderful!! Definitely worth making. Cal 168.7 Fat 3.8g Carb 7.7g Fib 1.3g Pro 25.1g Sod 426mg CFF 20.6% * Exported from MasterCook * Tomato Salad With Roasted Shallots Recipe By :Caprial Pence Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 Tomatoes -- Ripe Cut In Wedges 12 Shallots 1/2 Tsp Extra Virgin Olive Oil 2 Tbsp Sherry Vinegar 3 Cloves Garlic -- Chopped 1 Tsp Extra Virgin Olive Oil -- *Note 1 Tsp Chopped Fresh Thyme 1 Tsp Chopped Fresh Oregano 1 Tsp Cracked Black Pepper -- Or To Taste Salt -- To Taste *NOTE: Original recipe used 6 Tbsp extra virgin olive oil Cut ends off shallots and remove papery skin. Place them into a sprayed nonstick roasting pan, drizzle shallots with 1/2 tsp olive oil. Roast shallots in 300F oven for about 1 hr uncovered. When done remove and rough chop. Cut tomatoes into wedges and place in bowl with rough chopped roasted shallots. In a small bowl with the rest of the ingredients, make vinaigrette and whisk to mix well. Pour over salad. Toss. Let sit for 2 or more hours for flavors to meld. Serve at room temp. This was really, really good!! Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Well, for tonite's dinner I took the left over French Peasant Soup leftovers and poured it into baked potatoes. And as an accompaniment we had this wonderful tomato salad. It was a very filling meal and quite tasty. Cal 66 Fat 1.5g Carb 12.9g Fib 1.2g Pro 2.1g Sod 14mg CFF 18.5% * Exported from MasterCook * Tortellini And Veggies Recipe By :Reggie Dwork Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Pkg Lf Sweet Italian Tortellini 1 Carrot -- Grated 1 Zucchini -- Grated 2 Stalks Celery -- Grated 1/4 Tsp Dried Rosemary -- Smashed 1/4 Tsp Dried Oregano 1/2 Tsp Dried Basil 1/2 Tsp Dried Thyme 1 Tbsp I Can't Believe It's Not Butter - Light Cook tortellini according to package instructions in boiling salted water. In large nonstick fry pan heat margarine, add the seasonings and vegetables and saute about 5 min. Drain tortellini and toss with the vegetables. Entered into MasterCook, created and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was very, very good. Also very quick and easy to make. Cal 188.8 Fat 5.4g Carb 28.2g Fib 2.8g Pro 6.7g Sod 205mg CFF 25.8% * Exported from MasterCook * Tortellini, White Bean And Spinach Soup Recipe By :Cooking Light Magazine, Dec 1997 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Teaspoon olive oil 2 Cups chopped onion 1/2 Cup chopped red bell pepper 1 Teaspoon dried Italian seasoning 3 garlic cloves -- minced 2 Cups chopped spinach -- coarsely chopped 2/3 Cup water 16 Ounces navy beans, canned -- drained 2 Cups fresh vegetable broth --or 14 1/2-ounces vegetable broth 14 1/2 Ounces no-salt-added whole tomatoes --undrained and chopped 14 Ounces quartered artichoke hearts -- drained 9 Ounces uncooked fresh cheese tortellini 1/4 Cup grated parmesan cheese 1. Heat oil in a large Dutch oven over medium-high heat. Add chopped onion, bell pepper, seasoning, and garlic; saute 5 minutes or until tender. Add spinach and next 5 ingredients (spinach through artichokes); bring to a boil. Reduce heat; simmer 2 minutes. Add tortellini; cook until thoroughly heated. Sprinkle with cheese. Yield: 6 servings (serving size: 1 1/2 cups soup and 2 teaspoons cheese). Calories 281 (18% from fat); fat 5.7g (sat 2.1g, mono 1.7g, poly 0.6g); protein 15g; 43.9g; fiber 4.2g; cholesterol 23mg; iron 2.8mg; sodium 562mg; calcium 158mg. Busted by Gail Shermeyer <4paws@netrax.net> >From: Kathleen - - - - - - - - - - - - - - - - - - - NOTES : Here is the soup that I made yesterday which a co-worker highly recommended. I doubled the seasoning and the garlic, used a frozen box of chopped spinach instead of the fresh, and used Burgundy instead of the oil. It is very, very good and so think that it is more like a stew. * Exported from MasterCook * Tortilla Soup With Roasted Red Peppers Recipe By :Vegetable Heaven, Mollie Katzen Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Corn-Cilantro Stock: 3 1/2 cups frozen corn -- or 3 ears of fresh corn -- cobs and all 16 scallions -- cut in 1" lengths 2 handfuls fresh cilantro 6 cups water 1 teaspoon salt Rest of the Soup: 2 teaspoons olive oil -- or other sauteing liquid 1 medium onion -- minced -- about 1 1/2 cups 1 medium poblano peppers -- seeded and minced 1 medium Anaheim chili pepper -- seeded and minced 1 1/2 tablespoons minced garlic 1 teaspoon salt -- or to taste 4 medium red bell peppers -- roasted, peeled, -- seeded, and chopped 2 medium tomatoes -- peeled and seeded -- minced 2 tablespoons fresh lime juice cayenne pepper -- to taste, optional 1 teaspoon minced canned chipotle chiles in adobo -- optional tortilla strips -- see recipe -- or commercially prepared tortilla chips Place the stock ingredients in a large saucepan and bring to a boil. Partially cover, lower heat to simmer, and cook for about 30 minutes. Keep it covered, so too much liquid doesn't evaporate. Heat the oil, and add the onion, chiles, garlic, salt, and saute until the vegetables are very tender. Puree the roasted bell peppers and the tomatoes in a blender or food processor with 2 cups of the stock. Puree until smooth, then add this to the onion mixture. Strain in the rest of the stock, pressing every last bit of the liquid from the cooked vegetables. Add lime juice; taste to correct salt and add the cayenne or a small amount of the chipotles. Serve hot, topped with a generous handful of tortilla strips. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : I will use broth or water for sauteing, rather than the olive oil, which will bring the already low 13% CFF even lower. * Exported from MasterCook * Tortilla Strips Recipe By :Vegetable Heaven, Mollie Katzen Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Mexican & Southwestern Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- corn tortillas olive oil -- optional -- or olive oil spray salt -- optional Preheat a heavy skillet over medium heat. Lightly brush both sides of the tortillas with olive oil, or spray them lightly with olive oil spray. Cut the tortillas in half, then cut each strip into thin strips. Place the strips in the hot pan. Cook and stir gently for about 5 minutes, until they are chewy-crisp. Remove from the heat and drain on paper towels. Salt lightly, if you prefer. Note: I make tortilla strips without any oil at all. Simply cut the tortillas into the size and shape you like, and heat over medium heat. Do watch them carefully as they will burn quickly once they have browned. >From: Ellen C. - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with Tortilla Soup or any tomato or bean soup. * Exported from MasterCook * Tuna Burgers Recipe By :Living More With Less by Doris Janzen Longacre Serving Size : 50 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 50 hamburger buns -- split 7 pounds flaked tuna -- drained 3 small onions -- minced 3 cups celery -- minced 5 cups nonfat mayonnaise 100 ounces reduced fat cheese -- 1 slice = 1 ounce Combine tuna, onion, celery and mayonnaise and spread on split buns to make open face sandwiches. Bake on cookie sheets at 350F for 20-25 minutes, or until topping is hot. Top each with a slice of cheese and return to oven for another 5 minutes, or until cheese melts. 1 serving = 2 open face sandwiches. >From: Jenny Herl - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tunisian Tomato Soup With Chickpeas And Lentils Recipe By :Mollie Katzen's Vegetable Heaven (1997) Serving Size : 6 Preparation Time :0:45 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup lentils -- sorted & rinsed 1 cinnamon stick 7 cups water -- more or less 1 tablespoon olive oil -- may be doubled 4 cups minced onion 2 tablespoons minced garlic 2 teaspoons salt 1 teaspoon turmeric 1 1/2 teaspoons cumin seed 2 teaspoons ground cumin 3 bay leaves 28 ounces tomatoes -- crushed 2 cups cooked chickpeas -- drained and rinsed black pepper -- to taste cayenne pepper -- to taste Cook lentils with the cinnamon stick in 7 cups water until tender, about 30 minutes. Remove and discard the cinnamon stick and drain the lentils, saving the water, if any is left. Meanwhile, heat oil in a soup pot. Add the onion, garlic, salt, turmeric, cumin seeds, ground cumin, and bay leaves. Saute over medium heat for 5 to 10 minutes or until the onions are soft. Add 6 cups of water, including the reserved cooking water from lentils, if any. Add the canned crushed tomatoes with juice and bring to a boil. Lower heat to a simmer, partially cover and cook for another 15 minutes or so. The timing is not exact. Stir in the chickpeas and lentils and cook for about 5 minutes to warm through. The legumes should not become mushy. Season to taste with the two peppers and lemon juice; adjust salt. Serve hot with some yogurt, a sprinkling of parsley or mint, and currants, if desired. PER CUP: 282CAL, 4.9G fat (14.9% cff); 47.2G carb. If another Tablespoon of oil is used to saute and flavor the onion: PER SERVING: 302CAL, 7.2G fat (20.3% cff); 47.2G carb. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Turkey And Vegetable Soup, Bailey's Recipe By :Lee Bailey's Soup Meals: Cold-Weather Serving Size : 8 Preparation Time :1:00 Categories : Eat-Lf Mailing List Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons safflower oil 1 raw turkey breast carcass with meat on the bones chopped roughly into four or five pieces 7 cups chicken stock -- or substitute turkey stock 4 cups water 1/2 large red onion -- peeled and thinly sliced 2 cups fresh green beans -- chopped* 2 large potatoes -- peeled and cubed (or 1-1/2 pounds potatoes) 4 large parsley sprigs -- stems removed and chopped 1/2 teaspoon black pepper 10 ounces frozen green peas *Put 2 cups fresh green bean pieces in a food processor fitted with metal blade and chop to the consistency of relish. In the safflower oil, carefully and thoroughly brown (but do not burn) the turkey carcass parts and any bits of leftover raw meat. This may take about 5 minutes or more. Add stock and water. Bring to a simmer and continue to cook for about 40 minutes, skimming occasionally. Remove the bones and meat and let them cool. Remove meat from bones and chop coarsely. Discard bones. Defat broth. Add onion and green bean puree to the liquid and simmer over very low heat. Add potatoes and set timer for 5 minutes. Add parsley and pepper. (*The pepper is very important here, so don't be shy about the amount. ) Add reserved turkey meat and simmer just long enough to finish cooking the potatoes. Add peas and continue cooking for just a minute or so to heat them through. SOURCE: >Lee Bailey's Soup Meals (1989:isbn0517573040) >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : Lee's Intro: A while back I asked my butcher to slice fresh turkey breast for me to saute instead of thin veal. This soup evolved from having the raw turkey breast carcass left over. * Exported from MasterCook * Turkey Barley Soup Recipe By :Am. Diabetes Assoc. Holiday Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Cups Low Sodium Chicken Broth 1 Bay leaf 1 Cup Turkey -- diced cooked 1 Teaspoon Dried Thyme 1 Cup Pearled Barley 1/4 Teaspoon Dried marjoram 1 Onion -- chopped 1/4 Teaspoon Black Pepper -- Ground 2 Stalks Celery -- chopped 2 Tbsp Fresh Parsley -- Chopped 3 Carrots -- sliced Combine all the ingredients in soup pot or slow cooker. Cook over low heat in the slow cooker for 6 hours or simmer on the stove for 1 hour, or until the carrots are tender and the barley is soft. 1/6 recipe - 181 calories, 1 lean meat, 1 bread, 2 vegetable exchanges 30 grams carbohydrate, 11 grams protein, 2 grams fat, 44 mg sodium, 320 mg potassium, 18 mg cholesterol. Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986 Shared but not tested by Elizabeth Rodier, Nov. 93 Long-grain rice has slightly less carbohydrates and calories per cup than barley if you wish to substitute. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 207.5 Fat 3.1g Carb 33 Fib 6.9g Pro 21.4g Sod 655mg CFF 11.2% * Exported from MasterCook * Turkey Cutlets With Dijon Cider Sauce Recipe By :Eating Well, Nov 1997 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Tbsp All-Purpose Flour -- Or Instant Flour 1/2 Tsp Dried Thyme 1/2 Tsp Dried Marjoram 1/2 Tsp Salt -- Plus More If Needed 1/2 Tsp Freshly Ground Pepper -- Plus More If Needed 1 Pinch Cayenne Pepper 1 pound skinless turkey light meat 3 Tsp Olive Oil 1 Lg Shallot -- Minced 1 cup Apple Cider -- Or Unsweetened Apple Juice 2 Tbsp Dijon Mustard In a shallow pan, combine flour, thyme, marjoram, 1/2 tsp salt, 1/2 tsp pepper and cayenne, Dredge turkey lightly in flour mixture. Discard any remaining flour mixture. In a large skillet, heat 1 tsp oil over med-high heat. Add half the turkey and cook until golden outside and no longer pink inside, 1 - 2 min per side. Transfer to a plate and tent with foil to keep warm. Saute remaining turkey in another 1 tsp oil; add to previous batch. Add remaining 1 tsp oil to the skillet. Add shallot and cook, stirring, until softened, about 1 min. Add cider (or juice) and mustard. Bring to a boil, scraping up any browned bits. Cook until liquid is reduced by half, about 4 min. Stir in any accumulated juices from the turkey. Season with salt and pepper. Arrange turkey on plate and spoon sauce over. Serve immediately. Makes 4 servings Nutrition according to magazine: Cal 220; Fat 6g; Carb 13g; Fib 0g; Pro 27g; Sod 340mg Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was very good!! Quite tasty and very quick to put together. Cal 219.2 Fat 4.7g Carb 13.5g Fib 0.4g Pro 30g Sod 427mg CFF 19.5% * Exported from MasterCook * Vegetable Quinoa Bake Recipe By :Global Vegetarian by Jay Soloman Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Grains & Cereals Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon canola oil 1 medium yellow onion -- chopped 8 medium button mushrooms -- sliced 1 large green or red bell pepper -- seeded and diced 1 jalapeno pepper (optional) -- seeded and minced 1 small zucchini -- diced 2 cloves garlic -- minced 3 cups water 1 1/2 cups quinoa -- rinsed and drained 2 cups peeled & diced butternut squash OR red kuri squash 1 cup peeled & diced carrot 1 cup chopped kale -- spinach or escarole 1 1/2 tablespoons dried parsley 1/2 teaspoon salt 1/2 teaspoon black pepper PREHEAT oven to 400F/200C. In a large saucepan, heat the oil. Add the onion, mushrooms, bell pepper, jalapeno pepper, if desired, zucchini, and garlic and saute for about 5 to 7 minutes. Stir in the water, quinoa, squash, carrots kale, and seasonings and bring to a boil. Transfer the mixture to a 9" X 13" casserole dish and cover. Bake for 30 to 40 minutes, until all of the liquid is absorbed. Remove from the oven and fluff with a fork. Let stand for 5 minutes before serving. Makes 6 to 8 servings. SOURCES >The Global Vegetarian (1995) Jay Solomom; (Contemporary Books 0809234297). MC-PER SERVING: 178CAL, 3.9G fat (18.8% cff). 31.6g carbs >Eat-lf Archive January 1998. >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : Quinoa, the ancient South American grain with a nutty flavor and chewy texture, teams up with a medley of vegetables for this casserole. This makes an impressive centerpiece for holiday dinners or other festive occasions. Jay prepared this dish on "Alive and Wellness," a cable television show, and it was a big hit. * Exported from MasterCook * Vegetable Stock, Bailey's Recipe By :Lee Bailey's Soup Meals: Cold-Weather Serving Size : 4 Preparation Time :1:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- safflower oil -- (1Tbs) OR vegetable cooking spray 1 small onion -- coarsely chopped 1 large leek -- carefully washed and cut into large pieces -- some green 1 medium carrot -- washed not scraped cut into large rounds 1/4 large bulb fennel -- coarsely chopped include the tough outer layers -- optional 1 large rib celery -- coarsely chopped with some leaves 1 small tomato -- coarsely chopped 1/8 small head cabbage -- coarsely chopped 10 cups water 1 bay leaf Place oil in a deep pot and add the onion, leek, carrot and fennel. Toss and cover tightly, cook over very low heat for about 5 minutes, shaking pan occasionally so as not to let vegetables scorch. Add celery, tomato, and cabbage. Toss again and cover tightly. Continue to cook over very low heat for an additional 10 minutes, shaking pan occasionally. Add water and bay leaf. Bring to a simmer and cook, barely simmering, for 30 minutes, skimming as necessary. Put ingredients through a strainer which has been lined with a double thickness of damp cheese cloth. Allow to cool and refrigerate, sealed, or freeze. SOURCE: Lee Bailey's Soup Meals (1989:isbn0517573040) MCPER SERVING: 39CAL, 0.3G fat (6.3% cff) Carbs:8.7g; Fiber 1.8g >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : Makes about 1 quart. ROASTED VARIATION: You may make a heartier-flavored stock here by roasting the onion, leek, carrot, fennel, and celery, as in the beef stock recipe. When they have browned, add them with the dissolved pan juices to the other vegetables which you have sweated as in the second part of the Vegetable Stock recipe, then follow the balance of the recipe. * Exported from MasterCook * White Bean Meat Casserole Recipe By :Rodale's Basic Natural Foods Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Chicken Eat-Lf Mailing List Legumes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups cannellini beans, cooked 1 cup onion -- chopped 1 cup carrot -- diced 1 cup tomatoes -- peeled, diced 1/4 teaspoon garlic powder 1 whole bay leaf 1/2 teaspoon dried oregano 1/8 teaspoon ground pepper 2 cups chicken broth -- fat removed 2 cups chicken breast, no skin, no bone, R-T-C -- diced, cooked --- 1 cup whole wheat bread crumbs 1/4 cup parmesan cheese -- grated In a Dutch oven, cook sausage, then drain well. Add beans, onions, carrots, tomatoes, garlic powder, bay leaf, oregano, and pepper. Mix well. add stock and bring to a boil. Then reduce heat and simmer for 30 minutes. Preheat oven to 325F. Remove bay leaf. Add chicken and pork, stirring with a wooden spoon. Turn into a 2-quart ovenproof casserole. In a small bowl, mix bread crumbs and parmesan cheese. Spread on top of casserole and bake until heated through, about 30 minutes. >From: MOOSE10475 - - - - - - - - - - - - - - - - - - - NOTES : We had this for our afternoon meal today. It was VERY delicious! The original recipe called for pork and sausage as well as the chicken.......but I cut those out to lower the fat. It was GREAT! You could probably use navy or pinto beans in place of the cannellini beans with good results. My nutritional results read it as 362 calories and 5.6 grams fat(13.8%CFF).