* Exported from MasterCook * White Chili Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Chicken Chilis Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound Great Northern Beans -- dried/white 2 pounds Chicken Breast -- boneless 1 Tablespoon Olive oil 2 Onion -- Chopped 4 Garlic Cloves -- Minced 2 Cans Chopped green chiles 2 teaspoons Ground Cumin 1 1/2 teaspoons Dried Oregano 1/4 teaspoon Ground Cloves 1/4 teaspoon cayenne pepper 6 Cups Chicken broth 3 Cups Monterey jack cheese -- grated Sour cream, fat free Salsa Cilantro -- fresh chopped Wash beans, cover with water (3"), soak over night. Cook chicken and cube. Drain beans and heat oil in same pot. Saute onions for 10 minutes, until clear. Stir in garlic, chilies, cumin, oregano, cloves, cayenne. Saute 2 minutes after all these are put in. Add beans and broth, bring to boil. Reduce heat and simmer until beans are very tender, stirring occasionally (for approximately two hours). Add chicken and 1 cup cheese to chili and stir until cheese melts. Season to taste with salt and pepper. Serve with remaining Cheese, sour cream, salsa, and cilantro. Serving Size - 1 cup Exchanges (Without topping) 3 1/3 meats 1 bread >From: Dianna - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Whole Grain Buttermilk Waffles Recipe By :Healthy Heart Cookbook (1997) Stanford University Serving Size : 6 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup millet, uncooked 2/3 cup unbleached flour -- all-purpose 2 tablespoons whole wheat flour 1/3 cup rolled oats 1/4 cup buckwheat flour 1 tablespoon baking powder 1 tablespoon butter granules* 1/4 teaspoon salt 1 pinch baking soda 1 pinch ground cinnamon 3 tablespoons firmly packed brown sugar 1/2 tablespoon granulated sugar ***ADDITIONS*** 1 1/2 cups lowfat buttermilk 3/4 cup liquid egg substitute 1/2 teaspoon vanilla extract vegetable cooking spray -- to coat waffle iron MAKES twelve 4-1/2-inch squares. *These tender waffles are practically fat free. The butter granules (such as butter buds) add richness but negligible fat. In repeated testings, we found them to be crispers lighter and more flavorful than the same recipe made with a tablespoon or two of oil. Make the waffles tart by adding one-half cup dried cherries to the batter and serve with Orange and Dried Cranberry Sauce; or sweeter with one-third cup dried blueberries and serve with dried Blueberry Honey Sauce or with a Strawberry-Peach Sauce. PREPARATION *Prepare sauce of your choice and set aside. Grind the millet in a blender until the kernels are at least half their original size. Place them in a large mixing bowl with the other ingredients except the buttermilk, egg substitute and vanilla, and stir until completely blended. Add the buttermilk, egg substitute and vanilla and stir until thoroughly blended. *Coat the waffle iron with a light film of vegetable spray. Heat the waffle iron and cook the waffles according to the manufacturer's directions. Between each batch stir the batter and spray the grids of the iron to prevent the waffles from sticking. Keep each batch warm and when they are all cooked, serve immediately with the sauce. >(c) 1997 Helen Cassidy Page and John Speer Schroeder, The Stanford University Healthy Heart Cookbook (Chronicle). Phannema@wizard.ucr.edu mcPER SERVING: 190CAL, 2.8G fat (13.1% cff) Fiber: 2.0 g; Carbs: 32.3 >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Wild Mushroom Soup Recipe By :Gourmet Gazelle by Ellen Brown Serving Size : 6 Preparation Time :0:45 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup mixed dried wild mushrooms* 1 cup water 8 ounces fresh shiitake mushrooms or chanterelles mushrooms 8 ounces fresh mushrooms 1 teaspoon dark sesame oil -- (1 to 3 tsp) 1 teaspoon vegetable oil -- (1 to 3 tsp) 6 scallions -- white part only and coarsely chopped 6 cups lowfat chicken broth -- unsalted 1/4 teaspoon freshly ground black pepper 3 tablespoons low sodium soy sauce 6 scallions -- for garnish *(shiitake, morels, porcini, cepes, oyster mushrooms) 1. Bring the dried mushrooms and water to a boil, pushing the mushrooms down into the liquid. Remove from heat and set aside to soak for 20 minutes. Strain the dried mushroom reserving the soaking liquid. Rinse them under cold water, rubbing with your fingers to remove any elusive grit. Chop them finely. Strain the soaking liquid through a sieve lined with a coffee filter or cheesecloth. 2. While the dried mushrooms are soaking, clean the fresh shiitake; remove the stems and slice them into 1/4-inch slices. Clean and slice the fresh mushrooms. 3. Heat the sesame and vegetable oils in a 4-quart saucepan over medium-high heat. Add the fresh shiitake, fresh mushrooms, and scallions; saute, stirring constantly, for 5 minutes or until the wild mushrooms are almost soft. Total Time 1 hour :Work Time 15 min > kitpath phannema@wizard.ucr.edu mcPER SERVING: 171CAL, 2.2G fat (8.7% cff) Fiber: 6.0 g; Carbs: 36.1 SOURCE: The Gourmet Gazelle Cookbook by Ellen Brown (1991) Bantam Books Notes: Although wild mushrooms are part of many cuisines, there are Asian overtones to this elegant soup, imbued with the flavor of woodsy wild mushrooms, both fresh and dried. Serves 6 >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Zabaglione Tarts With Fresh Berries Recipe By :Light Cooking, International Ltd Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 skim milk 1/4 cup Marsala wine 1 package sugar-free instant vanilla pudding -- (4 serving) -- (I used regular-not sugar free) 1/2 cup light frozen whipped topping -- thawed 6 Keebler ready-crust single serve graham crusts 18 fresh strawberries -- hulled and halved -- (I used sliced Kiwi fruit) Additional frozen topping for garnish -- if desired In Blender, or with a wire whisk, combine milk, wine, and pudding. Cover and blend on low until well mixed and slightly thickened. Pour into bowl, and fold in whipped topping. Divide evenly among tart shells, arrange strawberries on top of each one, and refrigerate until serving time. Top with additional whipped topping if desired. The book figured these at 5 grams of fat for each, but my crusts said 6 grams, so I figured with the lite Cool Whip that each one was about 8 grams. Not too bad since I served it with the following Ham Stew which only has about 3 grams per serving, and a cornbread that had only about 1 gram per serving. The whole dinner was only 12 or 13 grams! >From: jneger@juno.com (Nicki A Eger) - - - - - - - - - - - - - - - - - - -