* Exported from MasterCook * 10 Tips To Healthy Eating Recipe By :From Why Be Fat Newsletter Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Experts agree the key to healthy eating is the time-tested advice of balance, variety and moderation. In short, that means eating a wide variety of foods without getting too many calories or too much of any one nutrient. These 10 tips can help you follow that advice while still enjoying the foods you eat. 1. Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the food guide pyramid and the nutrition facts panel on food labels as handy references. 2. Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don't eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods. 3. Maintain a healthy weight. The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you're constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight. 4. Eat moderate portions. If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the food guide pyramid for information on recommended serving sizes. 5. Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal. 6. Reduce, don't eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them. Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the nutrition facts panel on the food label to help balance your choices. Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly. If you love fried chicken, however, you don't have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion. 7. Balance your food choices over time. Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern. 8. Know your diet pitfalls. To improve your eating habits, you first have to know what's wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients. 9. Make changes gradually. Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don't like the taste of skim milk, try low-fat. Eventually you may find you like skim, too. 10. Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health. From Why Be Fat Newsletter, with permission From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * A Guide To Selecting The Right Margarine Product Recipe By :http://www.margarine.org/products.html Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Baking? Cooking? Spreading? A Guide to Selecting the Right Margarine Product Today's margarine case is full of more varieties than a typical ice cream parlor -- regular, low-fat, squeeze, tub, 60 percent oil, etc. What will work best in a recipe calling for margarine or a favorite recipe ripe for conversion? There is a whole new generation of margarine products on the market today designed to help consumers reduce fat and cholesterol in their diets. Like the margarine consumers have used for decades, these products are vegetable oil-based, contain no cholesterol and have considerably less saturated fat than butter. In fact, the average fat content of margarine products has been reduced by 30 percent -- from 80 percent in 1980 to about 56 percent today. This change has occurred in response to consumer demand, following recommendations by health authorities such as the American Dietetic Association, the American Heart Association and the U.S. Surgeon General that the American public reduce intake of total fat, saturated fat and cholesterol. Margarine products are used primarily for spreading on various breads (65%) and as a topping on a variety of foods (10%). However, 25 percent are used by consumers for cooking and baking. When cooking or baking with margarine products, consumers should understand that product oil levels vary and can often affect recipe results. To select the right margarine product for various uses, it is important to understand the differences between them. The following descriptions should help. Margarine With no other descriptors in the name (such as "light") must meet government guidelines ("standard of identity") for minimum fat content (80%). The same is true for butter. Unlike the products mentioned below, the percentage of oil is not found on margarine or butter packages because the standard of identity does not require it (similar to whole milk which does not show the percentage of fat on the container). One can tell if the product is regular margarine by checking the Nutrition Facts: a one tablespoon serving will have 100 calories. Margarine can be used in all recipes where margarine or butter is specified. The results will meet expectations, especially where baking is concerned. However, if margarine is labeled "light", "lower fat", "reduced fat", "reduced calorie/diet" or "fat-free", see the guidelines below before cooking and baking. Vegetable Oil Spreads Products that contain less than the 80 percent oil mandated by the government for margarine. The front of the package will often state the percentage of oil in the product (e.g., 70% vegetable oil spread). Modified Margarines The result of recently implemented nutrition labeling regulations. These products can be called "margarine", but this identification must be preceded by one of the Food and Drug Administration's approved nutrient content claims. To qualify, the product must meet certain criteria: Reduced-fat or reduced-calorie/diet margarine -- will contain no more than 60 percent oil (25% reduction in fat and calories) Light/lower fat margarine -- will contain no more than 40 percent oil (50% or more reduction in fat) Fat-free margarine -- virtually fat-free, will contain less than 1/2 gram of fat per serving Baking/Cooking Guidelines Most consumers bake and cook satisfactorily with a variety of margarine products. But for those not sure which product to select, the following easy guidelines should be helpful when selecting a margarine product for use in a favorite recipe. Keep in mind, however, that many recipes now available (especially on product packages) are designed for use with these lower oil margarine products. If a product contains: 60 percent or more oil -- it can be used almost anywhere butter or margarine is specified. However, vegetable oil spreads and modified margarines should not be used for baked goods that require precise amounts of fat and moisture, such as pastry crusts and spritz cookies. 50-59 percent oil -- it will work well for most cooking, such as the preparation of side dishes and sauteing, in addition to topping and spreading. 49 percent or less oil -- it should be used only for spreading, topping, and adding flavor to recipes that already contain a significant amount of moisture (e.g., macaroni and cheese). They are not designed for baking or frying. *Margarine products come in stick and tub forms, and some are available as liquids. Thanks to technological developments, even the 40 percent oil products can be found in stick form for convenient use at the family table. 2 Rules of Thumb for Selecting Margarine Products More Oil = More Fat Although fat does add calories, it contributes texture and browning properties to foods and may be critical when preparing certain dishes Less Oil = Less Fat The lower oil products are great for spreading, topping and some cooking, but do not work well for sauteing or baking. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Almond Fruit Jewels Recipe By : Serving Size : 13 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Fruit Holidays & Gifts Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Envelope unflavored gelatin 1/2 Cup cold water 1 1/2 Cups boiling water 1 Cup evaporated skim milk 3/4 Cup sugar 1 1/2 Tsp almond extract -- divided 1 1/4 Cups Peeled Cubed Pear 1 Cup seedless red grapes 3/4 Cup Peeled Sliced Kiwi 11 Oz mandarin oranges in light syrup Undrained, Chilled Combine gelatin and cold water. Add boiling water; stir until gelatin dissolves. Microwave on HIGH 2 to 3 minutes or until mixture boils. Gradually add 1 tsp almond extract; stir well. Pour into an 8-inch square pan; cover and chill until firm. Combine remaining 1/2 tsp almond extract, pear, and next 3 ingredients; toss gently. Cover and chill. To serve, cut gelatin mixture into 1/2-inch squares and combine with fruit mixture; toss gently. Makes 13 (1/2 cup) servings From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 123.3 Total Fat 0.2g Sat Fat 0g Carb 29.5g Fib 1.1g Pro 2.4g Sod 43mg CFF 1.3% * Exported from MasterCook * Apple Shallot Saute Recipe By :First for Women, 2/28/00 Serving Size : 6 Preparation Time :0:30 Categories : Eat-LF Mailing List Fruit Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Tsp Lowfat Margarine -- Note 1 2 Lg Shallots 2 Lb Red Cooking Apples 1 Tbsp Sliced Fresh Sage 1 Tbsp Minced Crystallized Ginger Note 1: Original recipe used butter Note: Original recipe used 3 Tbsp butter In heavy 10" skillet over med-high heat, melt margarine. Slice shallots into very thin wedges and add to skillet; cook, stirring occasionally, about 8 min or until almost tender. Meanwhile, core red cooking apples and cut them into 1/2" wedges; add to sauteed shallots. Add sliced sage and crystallized ginger; stir to fully incorporate. Season with salt and pepper to taste. Cook 5 - 8 min or until just tender. This was amazing ..... very, very good!! It was almost a dessert. Definitely a keeper. Very easy to prepare. Servings: 6 Work Time: 10 min Total Time: 30 min According to magazine (using butter) per serving: Cal 177, Total Fat 8g, Carb 28g, Fib 4g, Pro 1g, Sod 157mg WW Points (per magazine directions): 3 WW Points (per my method): From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 109.3 Total Fat 2.1g Sat Fat 0.4g Carb 22.5g Fib 3.8g Pro 0.5g Sod 25mg CFF 17% * Exported from MasterCook * Apricot Stuffed Pork Tenderloin Recipe By :Woman's World Weekly, 4/6/99 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb pork tenderloin -- trimmed of all fat 1/2 tsp salt 1/4 tsp pepper 2 tbsps apricot preserves -- divided 1/3 cups chopped fresh parsley 2 tbsps chopped dried apricots 2 cloves garlic -- minced 1/4 tsp ground allspice 1 cups fat-free beef broth 1 med onion -- chopped, 1 cup 1 carrot -- chopped, about 1/2 -- cup 1 rib celery -- chopped, 1/2 cup 1/4 cups sherry Preheat oven to 375 degrees F. Cut pork almost in half lengthwise, leaving 1/2"-thick hinge at bottom. Open. With meat mallet pound to 1/2" thickness. Sprinkle with salt and pepper; spread with 1-1/3 T. preserves. In bowl mix next 4 ingredients. Spoon over pork. Starting at long side, roll up; secure with kitchen string. Brush with remaining preserves. Transfer to rack in roasting pan. Mix next 4 ingredients; place in pan around meat. Roast 30 minutes or until meat thermometer inserted into pork registers 160 degrees F. Remove pork and rack from pan; cover. Place pan over two burners on medium-high heat. Add sherry; boil, scraping up browned bits. Cook 3 minutes; strain. Remove string. Slice meat; drizzle with sauce. MAKES 6 SERVINGS. PER SERVING: 136 cals.; 17 g. protein; 2 g. fat; 49 mg. chol; 12 g. carbs; 337 mg. sodium; 1 g. fiber YOUR TIME IN THE KITCHEN: 25 minutes; READY TO SERVE IN 55 minutes CHEF'S SECRET ON STUFFING THIS PORK TENDERLOIN: Step 1: On work surface cut pork almost in half lengthwise, leaving 1/2"-thick hinge at bottom. Step 2: Open up pork. Using a meat mallet pound pork until it is an even 1/2" thickness throughout. (They recommend that if you don't have a mallet, use a foil-covered can instead) Step 3: Season the pounded surface with salt and pepper and spread with apricot preserves. Spoon garlic mixture over preserves to within 1/2" of edge. Step 4: Starting at long side, roll up pork jellyroll style. Tie in several places with kitchen string. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : It's very good! It came from Eat-L originally. It shows at 6 servings for a pound of meat, but that would make very little slices. I think it's more like 3 or 4 servings. 3 WW points * Exported from MasterCook * Arabian Couscous With Pine Nuts And Raisins Recipe By :The AJC 2/10/2000 Serving Size : 3 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon Margarine -- Note 1 1/2 Small onion -- minced 1/2 Medium carrot -- diced 1 Cup chicken stock 1/4 Cup dark raisins -- plumped in hot -- water 5-10 minutes 1/2 Cup couscous 2 Tablespoons pine nuts -- toasted Juice of 1/2 lemon Salt And Pepper -- To Taste Note 1: Original recipe used unsalted butter Heat butter in a saucepan. Add onion and carrot; saute until onions are translucent, about 5 minutes. Add stock and raisins, raise heat to high and bring liquid to a boil. Add couscous, stir briefly, cover and remove from heat. Let stand 5 minutes. Stir in pine nuts and lemon juice. Season with salt and pepper. Description: "Pine nuts are among the more notable supposed aphrodisiacs, and this is a delicious way to showcase them. To make it even more sensual, as well as colorful, add some diced avocado." Source: "http://www.accessatlanta.com/partners/ajc/epaper/editions/thursday/fo d_6.html" S(Formatted by Whome40@aol.com): "" Per serving 241 calories, 7 grams protein, 8 grams fat (percent calories from fat, 30), 38 grams carbohydrates, 11 milligrams cholesterol This was very tasty. It goes together very quickly. WW Points: 5 Tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 234.6 Total Fat 7.1g Sat Fat 1.3g Carb 36.6g Fib 2.9g Pro 7.5g Sod 403mg CFF 26.7% * Exported from MasterCook * Arare Cookie Crunch Recipe By :http://www.recipes-for-all.com/(Hawaiian) Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup butter 3/4 cup margarine 1 1/2 cups powdered sugar 2 2/3 cups flour 1 1/2 teaspoons vanilla 2 cups crushed arare -- (Japanese rice crackers) Preheat electric oven to 325 F. In large bowl of electric mixer, cream butter, margarine, and sugar. Add flour and vanilla; mix well. Stir in arare. Drop dough by teaspoonfuls onto ungreased baking sheets and flatten slightly. Bake for 20 minutes or until golden brown. Makes 5 dozen cookies. From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Arugula And Potato Soup Recipe By :Mauny Kaseburg, Seattle, WA Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 medium new potatoes -- scrubbed -- and diced (about 2 cups) 3 cups water 2 cups arugula leaves loosely packed -- then chopped salt 2 cups cubed country sourdough bread freshly ground black pepper -- generous 4 teaspoons green fruity olive oil Put potatoes and water in heavy pot and bring to boil. Cook potatoes about 15 minutes or until partially cooked, then add arugula and a couple large pinches salt. Cover pot and continue cooking about 20 minutes. Turn off heat, add bread, then cover and let pot stand about 10 minutes. Add pepper and olive oil to taste and serve. Drizzle with a little more olive oil if you wish, after it has been ladled into bowls. S(Collection): "(http://www.chefshop.com/)" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : My friend Priscilla Coe first introduced me to this recipe 10 years ago. It is a very easy soup, and very inexpensive if you grow your own arugula. Make sure you spring for a good sourdough bread and excellent olive oil. It is the difference between a good soup and a great soup. * Exported from MasterCook * Asian Carrot Dressing Recipe By :Prevention Magazine, February 2000, page 167 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup carrot juice 1/2 teaspoon freshly grated ginger 1/2 teaspoon soy sauce 2 teaspoons sesame oil 2 tablespoons white wine vinegar salt Bright and bold Asian dressing: Whisk Together 2/3 cup carrot juice and 1/2 teaspoon freshly grated ginger. Stir in 1/2 teaspoon soy sauce, 2 teaspoons sesame oil, 2 tablespoons white wine vinegar, and salt. From Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Asian Noodles In Satay Sauce Recipe By :Weight Watchers Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cups Water 3 Carrots -- Thin Slice 1 cups Broccoli Florets 1 cups Thinly Sliced Mushrooms 1 cups Snow Peas 3 Scallions -- Thin Slice 1 Tbsp Grated Peeled Fresh Ginger 3 Cloves Garlic -- Minced 6 Oz Fettuccine 1/4 cups Peanut Butter 3 Tbsp Soy Sauce, Low Sodium 1/4 cups Fresh Lemon Juice 1 Tbsp Honey 1 Sm Red Bell Pepper -- Seeded, Diced Traditionally made with udon noodles, this tasty dish works just as well with fettuccine, which is more commonly available. Because peanut butter is a primary ingredient in a satay, you just might be able to talk your kids into trying this. 1. Bring 1/4 cup of the water to a boil in a skillet. Add the carrots, broccoli, and mushrooms, then bring back to a boil. Reduce the heat, cover, and simmer until the vegetables are just tender, about 4 minutes. Add the snow peas, scallions, ginger, and garlic. Cook, uncovered, until the snow peas soften. 2. Meanwhile, cook the fettuccine according to package directions. 3. Combine the peanut butter, soy sauce, lime juice, honey, and the remaining 1/4 cup water in a bowl. Stir into the vegetables. Add the bell pepper and the fettuccine; toss to coat. Per serving: 346 Calories, 10 g Total Fat, 2 g Saturated Fat, 40 mg Cholesterol, 562 mg Sodium, 52 g Total Carbohydrate, 6 g Dietary Fiber, 15 g Protein, 81 mg Calcium. MAKES 4 SERVINGS POINTS Per Serving: 7 From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 342.9 Total Fat 9.2g Sat Fat 1.7g Carb 55g Fib 6.8g Pro 13.9g Sod 560mg CFF 23.1% * Exported from MasterCook * Asparagus And Yellow Pepper Risotto Recipe By :Lean Italian Meatless Meals, Anne Casale Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Rave Reviews Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 pounds asparagus 5 cups vegetable broth 1 large yellow bell pepper -- in 1" strips 2 teaspoons olive oil 1/3 cup minced onion 1/4 cup celery -- finely chopped 1/2 cup dry white wine -- defrosted 1 1/3 cups arborio rice 1/4 teaspoon salt 1/4 teaspoon black pepper 1/4 cup fresh chives -- snipped, for garnish 8 teaspoons asiago Cheese Saute the onions and celery in the oil. Cook the risotto with the broth and wine. Steam the asparagus and yellow bell pepper until tender. Add them to the finished risotto before serving. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Just wanted to thank Ellen C. for the Asparagus and Yellow Pepper Risotto recipe she posted awhile back. I tried it yesterday (using red pepper because I had no yellow) and it was delicious. I'll definitely make it again during asparagus season. [Geograc1@aol.com] * Exported from MasterCook * Asparagus Linguine Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package linguine -- (16-ounce) 4 medium carrots -- cut in julienne strips 1 bunch fresh asparagus -- carefully washed (small, tender stalks) 1 tablespoon butter or margarine 2 tablespoons light olive oil Juice of 2 lemons 1 red bell pepper -- roasted (see note) and cut in julienne strips 1 yellow bell pepper -- roasted and cut in julienne strips 1/8 teaspoon dried parsley 1/8 teaspoon dried basil 1/8 teaspoon dried tarragon Cook the pasta according to package directions. While the pasta is cooking, place carrots and 1 tablespoon water in a covered pan or microwavable dish. Cook over medium-high heat on stovetop or microwave on high for 2 minutes. Add the asparagus and cook or microwave for 3 more minutes. In a small saucepan, melt the margarine or butter. Add the olive oil and lemon juice. Keep over low heat until warm. Drain the pasta, rinse with hot water and drain again. Place the hot pasta on a serving platter. Arrange the peppers, asparagus and carrots over the pasta. Pour the liquid mixture over the pasta and vegetables. Sprinkle herbs over the top. --- From: "Cedar Hill Vegetarian Cookbook" (Copies may be ordered for $12 by calling 770-887-0051.) Source: "http://www.accessatlanta.com/partners/ajc/epaper/editions/thursday/fo d_5.html" S(Formatted by Whome40@aol.com): "" - - - - - - - - - - - - - - - - - - - NOTES : Note: To roast the peppers, place them under the broiler. Turn until every side is scorched. Remove to a paper bag. Close the bag. Leave for at least 10 minutes. Peel peppers and slice into thin strips. * Exported from MasterCook * Autumn Ragout With Roasted Vegetables Recipe By :Cooking Light Magazine, October 1997 Serving Size : 10 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Turkey Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon grated lemon rind 3 tablespoons fresh lemon juice 2 teaspoons prepared mustard 2 teaspoons olive oil 1 teaspoon dried thyme 1/2 teaspoon salt 1/2 teaspoon pepper 4 garlic cloves -- chopped 3 cups cubed peeled butternut squash -- 1 inch cubes 2 cups cubed peeled rutabaga -- 1 inch cubes 2 cups cubed carrot -- 1 inch cubes 1 small red onion --cut into 1-inch pieces 1 1/2 pounds skinless boneless chicken breast --cut into 1-inch pieces 1/2 pound turkey kielbasa --cut into 1/2-inch pieces 2 cups napa (Chinese) cabbage -- 1 inch pieces 2 cups low-salt chicken broth 1/2 cup apple juice 1/2 cup pennsylvania-dutch apple butter --or spiced pear butter 15 ounces navy beans -- drained 1. Preheat oven to 450 F. 2. Combine the first 8 ingredients in a 13 x 9 inch baking dish. Add squash, rutabaga, carrot, and onion, and toss well. Bake mixture at 450 oF for 30 minutes or until lightly browned, stirring occasionally Remove from oven, and reduce oven temperature to 350 oF. Combine squash mixture, chicken, and remaining ingredients in a large Dutch oven. Bake at 350 oF for 50 minutes or until vegetables are tender, stirring occasionally. Yield: 10 servings (serving size: 1 cup). CALORIES 231 (24% from fat); FAT 6.1g (sat 0.9g, mono 1.7g, poly 1.4g); PROTEIN 23.4g; CARB 25.1g; FIBER 3.7g; CHOL 62mg; IRON 2.6mg; SODIUM 543mg/ CALCIUM 93mg. WW- 4 points. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Aztec Salad Recipe By :The Peaceful Palate,Jennifer Raymond, pp 54 Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cans black beans -- (15 oz each) 1/2 cup red onion -- finely chopped 1 green bell pepper -- diced 2 tomatoes -- diced 2 cups frozen corn -- thawed 3/4 cup chopped fresh cilantro -- optional Dressing: 2 tablespoons seasoned rice vinegar 2 tablespoons apple cider vinegar -- or distilled vinegar 1 lemon -- juiced -- or lime 2 cloves garlic -- minced 2 teaspoons cumin 1 teaspoon coriander 1/2 teaspoon crushed red pepper Drain and rinse the beans and place them in a large salad bowl with the onions, peppers, tomatoes, corn and cilantro. In a small bowl combine the vinegars, lemon or lime juice, garlic, cumin, coriander, and red pepper flakes. Pour over the salad and toss gently to mix. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : This salad is a true celebration of color and flavor. It may be made in advance, and keeps well for several days. If you are a cilantro lover, you may want to increase the amount. --- Here is a recipe that appears in both The Peaceful Palate and Fat Free and Easy, Great Meals in Minutes. Jennifer made this salad at the TOH and it is really good. Serve it by itself, added to a tossed salad, or with refried beans wrapped in a burrito. * Exported from MasterCook * Baked Eggplant Fans Recipe By :Healthy Italian Cooking Serving Size : 4 Preparation Time :1:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces eggplant -- (one large) 2 teaspoons garlic salt -- with parsley 1 teaspoon chopped fresh thyme 1/2 teaspoon seasoned pepper -- see pantry 2 large plum tomatoes -- sliced 1/4" thick 1 large vidalia onion -- halved lengthwise -- (sliced 1/4-in thick) 2 ounces fat-free mozzarella cheese frozen --shredded 1/4 cup white wine -- fume blanc 2 teaspoons soy sauce, low sodium 2 teaspoons canola oil -- butter flavored 4 ounces Italian bread -- (sliced) 1. Preheat oven to 450F. Allow Prep 10 mins: Bake 30 mins 2. Wash and dry the eggplant. Do not trim the stem ends. Slice in halve lengthwise and separate the halves. Then, slice each half (1/4" thick), cutting through the blossom end, but leaving the stem end intact so the slices remain attached. Flatten the eggplants with the heel of your hand so the slices fan out. 3. In a cup, combine the garlic, thyme and black pepper. With your fingers, rub a little of the garlic mixture onto the cut sides of the eggplant slices. 4. Place in an oven-proof casserole with lid, peel side up. Alternately fill the eggplant fans with the tomato and onion slices. Sprinkle with any remaining rub. 5. Pour the wine in the pan. Add soy sauce. Sprinkle or drizzle with the oil. Scatter half the cheese on top of the eggplant. Cover and bake undisturbed for 22 to 25 mins. Remove cover and add remaining cheese. Return to the oven for about 5 minutes more. Half of a half eggplant serves one. Pour a little of the pan drippings onto each plate. Serve with bread. Classic Sicilian recipe.Per Serving with Bread: 171 cals, 3.7 g fat, 20.0% cff. Pantry:McCormick- Schilling Seasoned Peppers (a blend of black, red, and dried bell pepper). C R E D I T S -- Based on the recipes in 1996: Quick and healthy low-fat cooking from the food editors of prevention magazine; Rodale (ISBN 087596327-7paper). From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : It's been a while since i made these. the amazing thing is that i still remember them - fondly! I think it was worth the effort. attractive dish. art of "dining in" * Exported from MasterCook * Baked Orzo And Vegetables Recipe By :Betty Crocker Low Fat - Jan. 1998 Serving Size : 4 Preparation Time :0:10 Categories : Eat-LF Mailing List Pasta Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cups orzo -- cooked 3/4 cups Egg Beaters(r) 99% egg substitute -- or 3 eggs -- beaten 2 tbsps fresh bread crumbs -- whole wheat 1 tbsp grated parmesan cheese 1 tbsp pesto sauce, Pastene 1/4 tsp pepper 1 lg tomato -- chopped 1 clove garlic -- finely chopped 10 ozs frozen chopped spinach -- thawed and squeezed to drain 15 ozs garbanzo beans, canned -- rinsed and drained Heat oven to 350. Grease 3-quart casserole. Mix all ingredients; spoon into casserole. Bake uncovered about 30 minutes or until golden brown. Calories 370 (Calories from fat 55); Fat 6g (Saturated 1g); Cholesterol 5mg; Sodium 370mg; Carbohydrate 68g (Dietary Fiber 8g); Protein 20g % Daily Value: Vitamin A 42%; Vitamin C 10%; Calcium 16%; Iron 34% Message From Barbara to The TNT Recipes List. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : This was originally posted to the TNT list. I re-listed some of the ingredients based on the exact brands I use, and got a very different nutritional analysis than what was posted. Since I entered the nutritional analysis into MasterCook based on my exact ingredients, I'm hoping mine is right. Especially since mine drops the points to 4 WW points instead of the 6 which I figured from the original post. In either case, it's a really good casserole. I would say it's 4 servings if you use it for a main course and you could get 6 to 8 if you use it as a side. Yummy! 4 WW points * Exported from MasterCook * Baked Root Vegetables Recipe By :Pat Hanneman, Riverside 2000 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 4 oz turnip 1 4 oz parsnip 1 4 oz sweet potato 4 ounces fingerling new potatoes SELECT ONE: rutabaga -- OR sweet winter squash ADDITIONS: 1 small Granny Smith apple salt and black pepper 1 cup apple juice or cider -- or more if needed 1 pinch Allspice 1 pinch Old Bay Seafood seasoning SAUCE: 1/2 teaspoon mixed herbs -- (optional) 3 Tablespoons buttermilk 5 tablespoons Fat-free half and half 4 tablespoons fat-free parmesan cheese chopped fresh parsley -- optional garnish ACCOMPANIMENT: 16 ounces spinach -- wilted 4 eggs, hard-boiled Peel vegetables (except new potatoes). Cut into uniform thicknesses then slice (2mm). Toss with pinch each salt and pepper. Core apple. Slice (2mm). Arrange in a casserole (see variations) with apples in the middle. Add the apple juice or cider. Sprinkle with spices. Cover and bake for 60 min at 350 degrees. Remove from the oven. Drain some of the juice, if necessary. Taste and add Fine Herbs (optional); stir. Add milk and "cream." Sprinkle with grated Parmesan cheese (do not stir) and cook to tender, uncovered, about 30 more minutes. Sprinkle with parsley and serve. Variations: We used a deep casserole for the test and gave the vegetables a 15 minutes jump start in the microwave. Then baked for 30 minutes at 375 degrees. We did drain some juice (reserved) before adding herbs and dairy. The original recipe mentions a non-stick casserole (rectangular, shallow pan) and served the dish on the side, as one of many for buffet. EACH with spinach and egg on the side: 245 cals, 22% cff; 6g fat, 6g fiber. Without: 142, 3% cff, trace fat, 3g fiber] Source: "Lou Jane Temple, Bread on Arrival (1998)" From PatHanneman - - - - - - - - - - - - - - - - - - - Serving Ideas : Wilted Spinach and hard boiled egg. NOTES : Bake a variety of root vegetables with a tart apple. Add another vegetable: bitter rutabaga or sweet winter squash. served with spinach and hard boiled egg. saved the juice from the veg. Will combine with the leftover, puree and make soup. Do not stir the cheese into the casserole. It won't be a "pretty sight" - The low and non fat cheeses don't really melt. * Exported from MasterCook * Baked Seafood Casserole In A Ginger Cider Sour Cream Sauce Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 1 lb fresh seafood: -- (1 to 2) 1/2 lb. scallops 1/2 lb. shrimp -- (optional 1/4 pound lobster meat) 1 lb. whitefish or other similar fish Ginger Cider Sour Cream Sauce -- see recipe Seasoned Bread Crumbs -- see recipe Place the fresh seafood in a 1 quart casserole dish. Pour the Ginger Cider Sour Cream Sauce over the seafood. Top the casserole with the Seasoned Bread Crumbs. Bake in a 450 degree F. oven for 15-20 minutes or until cooked. Serve. Enjoy. If there are leftovers, they reheat well in a microwave, but this one doesn't freeze. From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bamboo Shoots With Mushrooms Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 350 g bamboo shoots -- 12 oz 2 tablespoons rice wine -- (or dry sherry) 2 tablespoons oil -- 50 ml 1 tablespoon sugar 10 dried shitake mushrooms 75 milliliters water -- 3 fl oz 1/2 tablespoon cornflour 4 tablespoons dark soya sauce Place the mushrooms in a bowl of freshly boiled water and leave to stand for 20 minutes, drain, remove any hard parts of the stem and slice. Mix the cornflour into a paste with two tablespoons of water. Heat a wok or large frying-pan over a moderate heat for 30 seconds, add the oil and swirl around to cover the work (pan). Add the bamboo shoots and mushrooms and stir fry for five minutes. Stir in all the remaining ingredients and bring to the boil, stirring constantly. Cook, stirring constantly until the sauce thickens and becomes translucent. Serve immediately. From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Banana Sour Cream Parfaits Recipe By :Minneapolis Star and Tribune, 05/99 Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Holidays & Gifts Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup vanilla wafer crumbs -- (from about 20 -- cookies) 2 tbsps butter -- melted 1 tbsp honey -- or maple syrup 8 ounces nonfat cream cheese 2 cups fat-free sour cream 1 teaspoon vanilla 2 bananas -- mashed (about 1 c.) 1/2 cup sugar 1 tablespoon lemon juice 1 cup chocolate syrup Combine the cookie crumbs with the butter and honey or maple syrup. Set aside 1/4 cup of the mixture, and divide the remainder among 6 to 8 tall parfait glasses or custard cups. In the small bowl of an electric mixer, beat the cream cheese until it is fluffy. Beat in the sour cream, vanilla, bananas, sugar and lemon juice. Fill the glasses or cups about halfway with the banana mixture. Put about a tablespoon of chocolate syrup over the banana mixture in each glass (putting the syrup through a pastry bag will prevent any messy drips from spooning the syrup into the glasses). Divide the rest of the banana mixture evenly among the glasses, top each with a second tablespoon of chocolate syrup and sprinkle each with 1/2 tablespoon of the reserved crumb mixture. Chill at least 3 hours before serving. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Adapted slightly from "Moosewood Restaurant Book of Desserts." Kristin notes: original recipe called for reduced fat cream cheese and sour cream. * Exported from MasterCook * Barley Zucchini Pilaf Recipe By :The AJC 2/10/2000 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons vegetable oil 1/2 cup chopped yellow onion 1 clove garlic -- minced 2 1/2 cups canned low-sodium chicken broth -- or water 1 teaspoon dried thyme 1/2 teaspoon salt Freshly ground pepper 1 cup pearl barley -- rinsed well in cold water and drained 1 carrot -- peeled and grated 2 zucchini -- unpeeled, grated and blotted dry 1/4 cup chopped fresh parsley Preheat oven to 350 degrees. In medium skillet over medium heat, warm oil. Add onion and garlic and saute until tender, about 5 minutes. Add broth, thyme, salt, pepper and barley. Stir and bring to a boil. Transfer barley mixture to a 2 1/2-quart casserole dish lightly coated with cooking spray or oil. Add carrots. Cover and bake 40 minutes. Stir in zucchini and parsley. Cover and bake until liquid is absorbed and zucchini is tender, 25 to 30 minutes more. Source: "http://www.accessatlanta.com/partners/ajc/epaper/editions/thursday/fo d_17.html" S(Formatted by Whome40@aol.com): "" - - - - - - - - - - - - - - - - - - - NOTES : Per serving: (4 servings): 513 calories, 20 grams protein, 14 grams fat (percent calories from fat, 24), 83 grams carbohydrates, 5 milligrams cholesterol, 482 milligrams sodium, 18 grams fiber. * Exported from MasterCook * Barley, Kale And Kidney Bean Stew Recipe By :The AJC 2/10/2000 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 tablespoons olive oil 2 cups sliced onion 3 garlic cloves -- minced 1 cup pearled or hulled barley 2 teaspoons chopped fresh sage -- or 1 teaspoon dried 1/2 teaspoon salt -- or more, to taste 10 cups water -- more as needed -- or vegetable stock 1 large russet potatoes -- peeled and chopped -- in 1 inch cubes 2 cups carrots -- sliced 1/2" thick 1 small bunch kale -- leaves cut from the -- stem and stalk, about 6 cups 1 1/4 cups cooked and rinsed kidney beans 2 tablespoons lemon juice -- ( 1/2 lemon) Freshly ground black pepper to taste 1/3 cup grated Parmesan cheese 4 teaspoon extra-virgin olive oil In a large saucepan, heat the olive oil over medium heat and add the onions. Cook the onions 5 to 6 minutes, stirring occasionally, then add the garlic, barley, sage, 1/2 teaspoon salt and 7 cups of the water or stock. Cover the pan, bring the stew to a boil and turn the heat to low. Let the stew simmer for 25 minutes, then add the potato, carrots and 2 cups more water or stock. Cover the pan again and let the stew simmer for 10 minutes more. Add kale to the soup with 1 cup more water. Simmer 10 minutes more and add more water if the stew seems too dry. Add the cooked beans, stirring well, then add lemon juice. The stew should be thick, like a pilaf. Taste and add salt and pepper, keeping in mind you will be adding Parmesan cheese in the bowl. To serve, ladle into bowls, sprinkle with Parmesan and drizzle with olive oil. --- From: "Vegetarian Planet" by Didi Emmons (Harvard Common Press, $16.95) Description: "Doesn't this sound good for a cold winter day? Be careful not to oversalt. If you cook the beans ahead, this dish will go together in about 45 minutes. Collards work well in this dish, too." Source: "http://www.accessatlanta.com/partners/ajc/epaper/editions/thursday/fo d_14.html" S(Formatted by Whome40@aol.com): "" - - - - - - - - - - - - - - - - - - - NOTES : Per serving: 499 calories, 20 grams protein, 14 grams fat (percent calories from fat, 25), 80 grams carbohydrates, 5 milligrams cholesterol, 481 milligrams sodium, 18 grams fiber. * Exported from MasterCook * Basmati Rice - How To Cook Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** There's no need to fret with trouble-free, flavorful basmati rice RICE REMAINS troublesome for a lot of cooks, but it needn't be. For 15-minute meals I use basmati rice, which comes out perfect every time and provides an exotic backdrop for a multitude of savory dishes such as sherried chicken with sweet peppers. I use basmati rice exclusively because this slender, long-grain Indian rice cooks more quickly than regular long-grain rice and because it is far superior to precooked or instant rice. Also, basmati is so fragrant and flavorful it often doesn't need any embellishment. For this recipe, however, I've added saffron to the rice for color as well as flavor. Turmeric is cheaper and will provide a similar yellow color, though the flavor won't be as sweet or exotic. The key to quick-cooking basmati is to bring it to a boil, covered, with just the right amount of water: 2 cups water for 1 cup rice. Then reduce the heat to low until almost all of the liquid is absorbed, and let the rice steam without any added heat for a few more minutes. I speed up the process by using hot tap water instead of cold. Incidentally, the microwave oven doesn't cook rice any faster than the stove top, but it does give you more burner space. The microwave also eliminates the need to turn down the heat once the rice starts to boil. Indian basmati is available in many supermarkets these days. Basmati is also produced in the United States as Texmati, which may take a few minutes more to cook than Indian basmati. Brown basmati rice takes longer still. Sam Gugino is the author of ``Cooking to Beat the Clock: Delicious, Inspired Meals in 15 Minutes'' (Chronicle). He can be contacted through his Web site, www.samcooks.com. Published Wednesday, February 9, 2000, in the San Jose Mercury News. With permission From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bean And Basil Soup Recipe By :Weight Watchers, Simply the Best Italian Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tsp Olive Oil 1 Onion -- Finely Chopped 3 Cloves Garlic -- Minced 1 Lg Carrot -- Chopped 15 1/2 Oz Great Northern Beans, Canned -- Rinse, Drain 3 cups Nonfat Chicken Broth 1/3 cups Finely Chopped Basil 1/2 Tsp Ground White Pepper Heat the oil in a nonstick saucepan, then add the onion. Saute until softened. Add the garlic, carrot and beans, then stir in the broth and bring to a boil. Reduce the heat and simmer, covered, until the vegetables are tender and can easily be mashed, about 15 min. Transfer the soup to a food processor and puree. Return to the saucepan, stir in the basil and pepper, and heat to serving temp. This was very good. We didn't puree the soup. According to cookbook per serving: Cal 203, Total Fat 6g, Sat Fat 1g, Carb 29g, Fib 7g, Pro 10g, Sod 762mg WW Points: 3 From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 189.9 Total Fat 3g Sat Fat 0.4g Carb 36.6g Fib 7.5g Pro 11.1g Sod 368mg CFF 13.7% * Exported from MasterCook * Bean Soup With Bacon And Oregano Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 cups Spicy White Bean Stew With Roasted Red -- (5 to 6) Peppers -- see recipe 2 cups milk 4 slices bacon -- cut crosswise in -- 1/4 inch wide pieces 2 large garlic cloves -- minced 2 teaspoons dried oregano 1/2 cup lightly packed fresh parsley leaves -- coarsely chopped 1/2 teaspoon salt Freshly ground pepper to taste In a blender or food processor, puree the bean stew and milk, in batches if necessary. In a 4-quart saucepan over medium heat, saute the bacon until almost crisp. Add the garlic and saute until the bacon is crisp, 2 to 3 minutes. Using a slotted spoon, remove the bacon and garlic to a plate. Pour off all but 1 tablespoon of the bacon fat. Pour the bean puree into the pan and add the bacon mixture and oregano. Bring the soup to a boil over medium-high heat, stirring to prevent the soup from sticking and burning. Reduce heat so that the soup just simmers, cover and cook for 5 minutes. Add the parsley, salt and pepper. Serve. --- From: "Cooking for the Week" by Diane Morgan, Dan Taggart and Kathleen Taggart (Chronicle Books, $18.95) Description: "This soup makes great use of the spicy white bean stew. For a vegetarian option, eliminate the bacon." Source: "http://www.accessatlanta.com/partners/ajc/epaper/editions/thursday/fo d_8.html" S(Formatted by Whome40@aol.com): "" - - - - - - - - - - - - - - - - - - - NOTES : According to the recipe author: Per serving: 342 calories, 20 grams protein, 9 grams fat (percent calories from fat, 23), 49 grams carbohydrates, 23 milligrams cholesterol, 575 milligrams sodium, 10 grams fiber. * Exported from MasterCook * Beef Stroganoff Recipe By :Weight Watchers Magazine, September/October 1997 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Holidays & Gifts Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 lbs beef, trimmed -- * see note 1 cups chopped onion 8 ozs sliced mushrooms 1 tbsp Dijon mustard 2 tsps dried parsley 1/2 tsp salt 1/2 tsp dill -- dried 1/4 tsp pepper 1 clove garlic -- minced 1/2 cups all-purpose flour -- * see note 1 can fat-free beef broth -- * see note 3/4 cups lowfat sour cream 6 cups egg noodles, Barilla -- cooked, * see note Trim fat from steak. Wrap steak in heavy-duty plastic wrap; freeze 30 minutes. Unwrap steak; cut steak diagonally across grain into 1/8-inch thick slices. Place steak, onion, and next 7 ingredients in a 3-quart electric slow cooker. combine flour and broth in a bowl; stir with a whisk until blended. Add broth mixture to cooker; stir well. Cover; cook on low-heat setting for 8 hours or until tender. Turn slow cooker off; remove lid. Let stand 10 minutes. Stir in sour cream. Serve stroganoff over noodles. Original recipe called for 1 lb. steak, which would have brought it under 30% CFF, but we like more meat in it. Russell Fletcher cccwebauthor@bigfoot.com Betsy's Notes: Made 2/14/00. Had 1 1/2 lbs of extra lean stew beef in cubes and used it just as it was (original recipe called for 1 lb of t-bone steak, and then sliced it thin). To make up for the extra beef I increased the broth to use the whole can (was 1 cup), and the flour (was 1/3 cup). And, because the extra beef gave me additional servings, I increased the noodle amount to give me the right nutritional analysis. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : I made this for Valentine's Day dinner, and it was a real keeper. I made some adjustments (see my notes at the end), which are reflected in the ingredients. And since I increased the beef and some of the other ingredients, I have leftovers - yippee! 9 WW points * Exported from MasterCook * Beef Stroganoff #2 Recipe By :Southern Living(r) 1991 Annual Recipes Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Holidays & Gifts Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound lean, boneless top sirloin steak Vegetable cooking spray 3 cups sliced fresh mushrooms 3/4 cup chopped onion 2 cloves garlic -- crushed 1 teaspoon beef-flavored bouillon granules 1 cup hot water 1 tablespoon reduced-calorie margarine 2 tablespoons all-purpose flour 1/8 teaspoon salt 1/4 teaspoon freshly ground pepper 1 tablespoon cornstarch 3/4 cup plain low-fat yogurt 3 cups hot cooked noodles -- (cooked without salt or fat) 2 tablespoons chopped fresh parsley Trim fat from steak; partially freeze steak. Slice steak diagonally across grain into thin strips, and set aside. Coat a nonstick skillet with cooking spray; place over medium-high heat until hot. Add steak, mushrooms, onion, and garlic; saute until steak and vegetables are tender. Drain; wipe drippings from pan. Combine bouillon granules and hot water; set aside. Melt margarine in skillet over low heat; add flour, stirring until smooth. Cook about 1 minute; stir constantly. Gradually add bouillon mixture; cook over medium heat, stirring constantly with a wire whisk until thickened. Stir in salt, pepper, and steak mixture. Cook until heated. Remove from heat. Combine cornstarch and yogurt (at room temperature); stir into meat mixture (do not reheat). Serve meat mixture over noodles; sprinkle evenly with parsley. 35.1 grams protein, 11.6 grams fat, 43.3 grams carbohydrate, 71 milligrams cholesterol, 447 milligrams sodium, and 221 milligrams calcium. From Ten2089@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Big Easy Spiced Red Beans Recipe By :Modern Maturity Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup red beans -- soaked as directed 16 cilantro stems 2 1 inch cinnamon sticks 2 small cloves garlic -- finely chopped 1 teaspoon chili powder 1/2 teaspoon salt Soak the beans in water for 1 hour then drain. In a small pan, cover the beans with 2 inches of water. Tie the cilantro stems and cinnamon sticks together with kitchen string. Add the bouquet to the beans. Bring to a boil, reduce the heat, and simmer for about 2 hours, adding more water as necessary. The beans should be covered with at least a half-inch of water at all times while cooking. When the beans are tender, remove about half of the beans and, using a fork, mash them with some of the water, enough to make a smooth paste. Add the mashed beans , garlic, chili powder, and salt to the whole beans. Continue to cook until the mixture is thick and creamy, stirring occasionally, about 15 minutes. Pour onto a large plate to cool. Source: "aarp Nov/Dec 1999" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : See: shrimp and spiced red bean quesadillas, a dish from Susan Spicer, whose restaurant, Bayona, was cited by Gourmet's 1998 Readers' Choice Poll as one of the top five restaurants in New Orleans. * Exported from MasterCook * Black Bean And Chipotle Soup Recipe By :Moosewood Restaurant Daily Special, p70 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Mexican & Southwestern Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup red wine 2 cups onions -- chopped 4 cloves garlic -- minced or pressed 2 cups carrots -- peeled and diced 1 1/2 teaspoons ground cumin 1 cup celery -- chopped 1 cup green bell pepper -- chopped 3 cups cooked black beans -- (two 15-ounce cans undrained) -- * 1/2 dried chipotle pepper -- OR 1 canned chipotle in adobo sauce -- ** 2 cups fresh tomato -- chopped -- or undrained canned tomatoes -- (14-ounce can) 1/2 cup orange juice 1/2 cup water sour cream (optional) or jalapeno cream (optional) -- see separate recipe) chopped fresh cilantro leaves -- (optional) Warm the red wine in a nonreactive soup pot. Saute the onions and garlic in the wine for about 10 minutes, stirring frequently, until the onions are translucent. Add the carrots and cumin and cook on medium heat, stirring often, for a few minutes. Add the celery and bell peppers, lower the heat, cover, and cook for about 10 minutes. Add the beans, chipotle, tomatoes, orange juice, and water and simmer, covered, for 20 minutes. (see notes). If you're not using canned beans, and 1/2 cup of bean cooking liquid or additional water. If desired, garnish each serving with a dollop of sour cream or Jalapeno Cream and a sprinkling of cilantro. Serving Ideas : The best side kick for this soup in a Daily Special is a bright-tasting salad with the bite of bitter greens or the acidity of tomatoes or citrus. Description: "How surprising the wonderful smoky flavor of even a tiny chipotle pepper can pervade a thick, hearty bean soup loaded with vegetables. It's the perfect counterpoint to the mellow black beans." From diana21@home.com - - - - - - - - - - - - - - - - - - - NOTES : This was wonderful. Note from sender - Add vegetable broth if it needs more liquid. *1 cup dried black beans will yield about 3 cups cooked. **These spicy hot, smoky peppers are available in the produce sections of well-stocked supermarkets. If using dried chipotle, remove it before serving. If using canned chipotle, choose one that can be packed into a teaspoon measure. It will disintegrate as the soup cooks. We recommend La Torre brand canned chipotles in adobo sauce, which is a thick, spicy tomato puree. To save time, prepare the carrots, celery, and bell peppers while the onions cook. Just remember to stir the onions in between chopping * Exported from MasterCook * Black Bean Salad With Avocado Recipe By :Fit Oct. 1999 p. 69 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups canned black beans -- rinsed and drained 1/2 cup red bell pepper -- diced 1/2 cup yellow bell pepper -- diced (or green) 1/2 cup avocado -- diced 1/2 cup red onion -- diced 1/2 cup cucumber -- peel and dice 1/2 tsp cumin -- or to taste 2 tbsps Italian parsley -- minced 1 tbsp fresh oregano -- minced 2 tbsps balsamic vinegar 1 tbsp lime juice Tabasco, salt and pepper to taste Combine everything in a bowl, adding tobacco, salt and pepper to taste. Serve at room temp or chilled Description: "For a heartier dish, add some cooked rice." Source: "Formatted by Whome40@aol.com" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Blood Orange And Kiwi With Praline Recipe By :Cooking Light, Guilt-Free Desserts Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons sugar 2 tablespoons pistachio nuts -- chopped 3 strips orange rind -- 3 x 3/4-inch 1/4 teaspoon ground cinnamon 4 medium blood oranges -- peeled --each cut into 7 slices 4 kiwi fruit -- peeled --each cut into 7 slices 1 tablespoon orange liqueur -- plus 1 teaspoon orange liqueur Coat a baking sheet with nonstick cooking spray. Place sugar in a small, heavy saucepan. Place over medium-high heat; cook for 3 minutes, or until sugar dissolves, stirring frequently. Stir in pistachios. Working rapidly, spread onto baking sheet; cool. Break into small pieces; set aside. Cook orange rind in boiling water for 1 minute; drain and cut into thin strips. Pat dry with a paper towel. Combine orange rind and cinnamon in a small bowl, stirring to coat; set aside. Arrange 7 orange slices and 7 kiwi slices on each of 4 plates; top each with 1 teaspoon liqueur, 1 tablespoon praline pieces and 1 teaspoon orange rind. Serve at room temperature or chilled. (173 calories, 2.8g fat, 15% calories from fat) From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : This is a novel recipe. With all the red and green, it'd be nice around the holidays. :-) * Exported from MasterCook * Blueberry (Nut) Bread, Lois' Recipe By :Minneapolis Star and Tribune, 05/99 Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup whole-wheat flour 1 cup all-purpose flour 1 cup sugar 1 1/2 teaspoons baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 2 tablespoons butter -- melted 1 egg -- beaten 1 tablespoon grated orange rind 1/4 cup orange juice 3/4 cup boiling water 1 cup blueberries -- (preferably fresh) Preheat the oven to 350 degrees. Grease and flour a 9-by 5-inch loaf pan. In a large bowl, combine the whole-wheat flour, all-purpose flour, sugar, baking powder, baking soda and salt. Add the butter and beaten egg to the flour mixture, stirring well to combine. In a small bowl, combine the orange rind, orange juice and water. Add to the flour mixture, stirring just until combined. Stir in the blueberries and pecans. Pour into the prepared pan and bake 50 to 60 minutes, until a toothpick inserted in the center comes out clean. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Original recipe called for 3/4 C chopped nuts. * Exported from MasterCook * Blueberry Buttermilk Cake Recipe By :Cooking Light Magazine, May 1997 Serving Size : 16 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 1/2 cups all-purpose flour 1 1/2 cups packed brown sugar 1 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1/4 teaspoon salt 1/2 cup chilled stick margarine -- plus 2 tablespoons --cut into small pieces -- divided 1 1/2 teaspoons baking powder 1/2 teaspoon baking soda 1 1/2 cups low-fat buttermilk 1/2 cup egg substitute 1/2 cup apple butter 1 teaspoon vanilla extract 1/2 teaspoon grated lemon rind cooking spray 2 cups fresh blueberries 1. Preheat oven to 350 F. 2. Combine first 5 ingredients in a large bowl; cut in 1/2 cup margarine with a pastry blender or 2 knives until mixture resembles coarse meal. Place 1 cup flour mixture in a small bowl; cut in 2 tablespoons margarine to form a streusel; set aside. 3. Add baking powder and baking soda to remaining flour mixture in large bowl; stir well. Combine buttermilk, egg substitute, apple butter, vanilla, and lemon rind. Pour buttermilk mixture over flour mixture; beat at low speed of a mixer until well-blended. 4. Pour batter into a 13 x 9 inch baking pan coated with cooking spray. Top batter with blueberries, and sprinkle with reserved streusel. Bake at 350 F for 50 minutes or until a wooden pick inserted in center of cake comes out clean. Let cake cool in pan on a wire rack. Yield: 16 servings. CALORIES 259 (27% from fat); FAT 7.9g (sat 1.7g, mono 3.2g, poly 2.4g); PROTEIN 4.7g; CARB 42.9g; FIBER 1.5g; CHO 0mg; IRON 1.8mg; SODIUM 189mg; CALC 78mg. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : Here is another "1" that I made! * Exported from MasterCook * Boiled Red Potato Salad With Basil And Caperberries Recipe By :Hanneman Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound red potatoes -- boiled and cooled 2 teaspoons olive oil 1/4 cup minced red onion 1 teaspoon chopped garlic 1/4 cup basil leaves -- stack, chiffonade 1/2 teaspoon ground coriander seed salt freshly ground black pepper cayenne pepper 2 tablespoons caperberries -- drained 1 tablespoon balsamic vinegar -- or to taste 2 tablespoons defatted chicken broth or orange juice (optional) ADVANCE: Boil and chill the new potatoes. Cut each potato into 4 to 6 pieces. Heat oil in a large skillet; add onion and stir for 30 seconds. Reduce heat. Add garlic and basil; stir to warm. Add potatoes, and seasonings, including the caperberries. Remove from heat. Add the vinegar; moisten with broth or juice (if using). Serve warm or room at temperature. Description: "Round red potatoes dusted with peppers make a healthy and refreshing salad" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Caperberries: Although often thought of as large capers (the unopened buds of the caper bush), thumbnail size caperberries are the seed-bearing fruit that remain after the petals of the flowers of the caper bush have dropped off late in the growing season. Like capers, caperberries come packed in brine or salt. Unlike capers, caperberries are usually sold with their stems. could replace the hot peppers with a little paprika for color and orange zest... * Exported from MasterCook * Bok Choy - Info Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** This member of the cabbage family is comprised of dark green leaves attached to firm, white stalks that are held together in a bunch at the root, very much like celery. Its flavor is similar to red and white cabbage but not quite as intense. Baby bok choy is slightly sweeter and milder. Select bok choy with healthy, green, crisp leaves that are unwithered. Stalks should be bright white, firm, and unblemished. Refrigerate bok choy in a plastic bag up to 4 days. Bok Choy may be served raw, stir-fried, sauteed, or braised. Rinse carefully before using. Here's the numbers for 1/2 cup steamed Bok Choy. Calories 10 Protein 1gm Fat .1gm Calories From Fat 7% Sodium 29mg Carbohydrates 1gm Fiber 1gm From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Braised Chard With Saffron And Tomato Recipe By :Deborah Madison - TVFN Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound Swiss chard stems 1 quart water -- see below 1 bay leaf 2 slices onion 2 sprigs thyme 1 lemon -- juice of Salt and freshly milled pepper -- to taste 1 teaspoon olive oil -- * 1/2 small onion -- finely diced 2 tablespoons basil leaves -- torn small plus extra basil for garnish 1 pinch saffron threads 2 seed tomatoes -- finely diced 2 tablespoons freshly grated Parmesan cheese * Original was 1 1/2 tbsp Water - prepare by simmering with 1 bay leaf, 2 onion slices, 2 thyme sprigs, juice of 1 lemon. Preheat the broiler on low. Trim the chard stems, then cut into 2 to 3 inch lengths, on the diagonal. Drop them into the simmering water, add 1/2 teaspoon salt, and cook until tender but still just a little resistant to the knife, about 12 minutes. Scoop them out, reserving the cooking liquid. Heat the oil in a 10 inch skillet with the onion, basil, and saffron threads. Cook over medium heat, stirring occasionally, until the onions soften and the saffron begins to yield its color, about 5 minutes. Add the blanched chard stems, season with salt and pepper, then add a cup of the reserved cooking water. Simmer, covered, until the stems are fully tender, about 7 minutes. Remove the lid, add the tomatoes, and cook until the remaining liquid has reduce to a syrupy consistency. Transfer the cooked chard stems to a small gratin dish. Scatter the cheese over the top then slide under the broiler until the cheese is lightly browned in places. Garnish with a few more torn basil leaves, then serve. Yield: 4 servings CHEF DU JOUR DEBORAH MADISON SHOW #DJ9495 8/8/99 Copyright, 1997, Deborah Madison, All rights reserved From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Here is a rich-tasting dish we really enjoyed. And it's a great way to use the stems which I usually toss. If you use red chard, it's a very pretty dish, too. I didn't have any fresh basil, so I used a pinch or two of dried. I did have some saffron threads, so I used them, but because the amount is so small, I think it could easily be omitted. * Exported from MasterCook * Breaded Herbed Fish Fillets Recipe By :Southern Living(r) 1991 Annual Recipes Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup fine dry bread crumbs 1/4 cup all-purpose flour 2 teaspoons chicken-flavored bouillon granules 1 teaspoon dried onion flakes 1 teaspoon paprika 1 teaspoon dried parsley flakes 1/2 teaspoon dried whole dillweed 1/2 teaspoon dried whole thyme 1/4 teaspoon garlic powder 4 4 ounce farm-raised catfish fillets Butter-flavored vegetable cooking spray Combine first 9 ingredients in a shallow dish. Coat fillets with cooking spray; dredge in bread crumb mixture. Place fillets on a broiler pan coated with cooking spray; bake, uncovered, at 400 degrees for 20 minutes or until fish flakes easily when tested with a fork. Serve immediately. 23.7 grams protein, 6.2 grams fat, 17.2 grams carbohydrate, 66 milligrams cholesterol, 630 milligrams sodium, and 70 milligrams calcium. Source: "Elizabeth Benbenek - Ballwin, Missouri" From Ten2089@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Brine Time Working With Osmosis Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** All of us know of the benefits of Brining, especially for todays leaner meats. No longer are there old hens running around on grandmas farm like one of my former instructors used to talk about. The pigs are eating grain cooked to 136%. I for one am completely sold on the benefits of brining, everything from whole chickens and pork loin to fish and seafood. This is how brining works. Because there is more salt in the brine than in the meat, the muscle absorbs the salt water. There, the salt denatures the meat proteins, causing them to unwind and form a matrix that traps the water. And if the brine includes herbs, garlic and other seasonings, those flavors and trapped in the meat too. Instead of seasoning on the surface as most cooks do, brining carries the seasoning throughout. Even a couple of hours in a brine will improve bland Cornish game hens, and give chicken breast , pork chops, fish or even seafood a flavor boost. Brines vary considerably from chef to chef, as do recommended brining times. But generally speaking, the saltier the brine, the shorter time is required. And the brine will penetrate a chicken breast or pork chop much faster than a large thick muscle like a whole pork loin or turkey. Meat left too long in a brine tastes overseasoned and the texture is compromised, producing a soggy or mushy quality, By playing around with the liquid base, you can give your brine some personality. Some chefs use apple juice or beer for some or all of the water. A mixture of orange juice, cider vinegar and rice wine vinegar is an excellent base for brining turkey. Seasonings can run anywhere from thyme, rosemary and garlic to star anise, cinnamon and vanilla beans. Many chefs put some sugar in their brine to sweeten the meat and make it brown better when cooking. This is good for pork, but it tends to make everything else taste like ham. Brining chicken parts before frying using salted buttermilk will give you the benefits of the brine plus the tenderizing effect of the buttermilk. Whatever you choose to use, brining is a very effective tool for dealing with todays leaner meats. How Long to Brine The thickness of the muscle, the strength of the brine and your own taste will determine how long to brine for an item. 1 gallon of liquid to 1 cup Kosher salt is a happy medium. If you can't use kosher salt, cut the salt by half. Obviously, brined meats do not need to be salted before cooking, because they are already salted throughout the meat. Preparing the brine Bring your liquid to a boil. Add your salt and sugar(if you are using sugar) and dissolve completely. Add your herbs and seasonings. The seasonings are added to the hot liquid to extract the flavors, therefore better flavoring the meat. Cool the brine completely. When cool, put your meat into a non-corrosive container and pour the brine over it. The meat must be completely covered, so use a plate to weigh it down if you have to. shrimp-30 minutes whole chicken(4 pounds)-8 to 12 hours chicken parts-1 1/2 hours chicken breasts-1 hour Cornish game hens-2 hours whole turkey-24 hours pork chops-12-24 hours whole pork loins-2 to 4 days Source: "http://www.sirius.com/~evanc/brining.html" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broccoli And Lemon Risotto Recipe By :Lean Italian Meatless Meals, Anne Casale Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Rice Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 bunch broccoli -- (1 1/2 lbs) 6 1/2 cups vegetable broth -- (to 7 cups) 1 tablespoon grated lemon rind 2 tablespoons fresh lemon juice 1 tablespoon olive oil 1 medium leek -- (4 oz 1 cup) -- split in half lengthwise -- thinly sliced 2 cups arborio rice 1 cup dry white wine 1/2 teaspoon salt 1/4 teaspoon black pepper 1/4 cup Italian parsley -- minced Steam broccoli florets until barely tender. Saute leek and broccoli stems until barely tender.Cook the rice in broth, wine and juice. Add broccoli after the rice is cooked and heat. Serve with parsley. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bulgarian Red Pepper Stew Recipe By :Sunday's at Moosewood Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil -- * 1/2 cup dried lentils 1/2 cup dried navy beans 2 large onion -- chopped 6 medium red bell pepper -- chopped 2 teaspoons dried basil 1 teaspoon dried marjoram 1/4 teaspoon dried thyme 1/4 teaspoon cayenne 1 1/2 teaspoons paprika 1/4 teaspoon salt 1/8 teaspoon ground black pepper 3 cups vegetable stock -- (2 cans) 6 ounces prune juice 1/4 cup dry red wine 2 tablespoons dry sherry 1/4 cup tomato paste nonfat yogurt fresh parsley * Original was 3 tbsp olive oil Cover lentils and navy beans with plenty of water and soak 4 hours or overnight. Drain. In a large nonstick saucepan, saute onions in oil until soft (5 minutes). Stir in bell pepper and saute 5 minutes more. Add basil, marjoram, thyme, cayenne, paprika and cayenne, saute another few minutes. Pour in remaining stock, wine or sherry. Add drained lentils and beans. Bring to a boil, then lower heat and simmer gently about 1 1/2 hours or until beans are soft. Mix in tomato paste, prune juice, salt and pepper to taste. Cook for several minutes more. If the stew seems too thick, add more stock or water. Serve garnished with yogurt and chopped parsley. From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Here's the stew I made with the old lentils. The red peppers give this stew a wonderful rich sweetness. It was more of a soup than a stew because the lentils didn't soften and thicken it. DH loved it and didn't mind the crunchy beans. We thought the yogurt garnish (I used soy yogurt) enhanced it. And it's good both with and without tons of hot sauce. I found this recipe in my Fatfree collection, and also in an old CSPI Nutrition Action newsletter. The newsletter did not list the prune juice, yet the mailing list contributor declared the prune juice to be critical. (I did use the juice.) * Exported from MasterCook * Butter Bean Patties With Southwestern Sauce Recipe By :Betty Crocker's Vegetarian Cooking Serving Size : 4 Preparation Time :0:00 Categories : Burgers & Loaves Eat-LF Mailing List Legumes Mexican & Southwestern Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can butter beans -- rinsed and drained -- 16 ounce -- or 2 cups cooked butter beans 10 round buttery crackers -- crushed 1/4 cup Egg Beaters(r) 99% egg substitute -- beaten 2 tablespoons chili sauce 2 tablespoons finely chopped onion * Southwestern Sauce -- * recipe below SOUTHWESTERN SAUCE 1 cup frozen mixed vegetables 1/4 cup raisins 1/4 teaspoon ground cumin 1 can Mexican-style stewed tomatoes -- {14 1/2 oz.} -- with jalapenos and spices -- undrained 1. Mash beans in medium bowl. Stir in crackers, egg, chili sauce, and onion. Shape mixture into 4 patties, each about 1/2-inch thick. 2. Spray 10-inch skillet with cooking spray. Cook patties in skillet 8 to 10 minutes, turning once, until golden brown. Remove from skillet; keep warm. 3. Add all Southwestern Sauce ingredients to skillet. Cook over medium-low heat 5 to 8 minutes, stirring occasionally, until vegetables are tender. Serve sauce over patties. Simple, made from commonly on-hand ingredients, and Extremely Good! Remember those old butter beans I soaked and soaked, and then over-cooked? Well, I made the following bean cakes yesterday, and DH said it was one of my best meals yet! (I served turnip greens on the side.) I'm not normally a sauce person, but did make this one as it provided the veggies for the meal. I was leery of the raisins, but found they were the secret! Do not omit them! As my raisins were old and dry, I did plump them first in some hot water, and then added some of the water to the sauce. I also reduced the sauce until it was more like seasoned veggies than a sauce. I didn't want the bean cakes to become soggy. My beans were a little runny, so I had to add extra cracker crumbs and even a slice of bread crumbs. I used wheat and onion crackers, ketchup in lieu of the chili sauce, and a tbsp or so of Southwest Seasoning blend. The bean cakes reminded us of potato cakes, only better. Now I will definitely make a variety of bean cakes frequently. They'd be good for any meal of the day, topped with a variety of sauces. From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : To make mashing the beans easier, use a food processor or potato masher. If you don't have chili sauce or cumin, use ketchup and dried oregano leaves instead. For a Southwest cheeseburger, top each patty with a slice of American cheese after turning and serve in a hamburger bun topped with the Southwestern Sauce. * Exported from MasterCook * Buttermilk Bread #4 Recipe By :Baking with Julia Serving Size : 12 Preparation Time :0:00 Categories : Bread Machine Breads Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 tsps yeast 3 tbsps buttermilk, dried 1 tsp salt 3 cups bread flour 1 tbsp unsalted butter -- room temp. 3 tbsps maple syrup 1 cups water -- room temp. I did this recipe 2 ways, the way it is entered and then a second time using 1 cup real buttermilk for the powdered buttermilk and water. I really prefer the real buttermilk - there is a definite taste difference for the better. Dot aka. jrjet@mtco.com Layer ingredients in your ABM, wet first, then dry, ending with yeast. Use light or medium setting. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : I tried this one last night and loved it. 3 WW points * Exported from MasterCook * Cannellini Tomato Salad With Anchovies And Capers Recipe By :Fit Oct 1999 p. 69 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Mediterranean Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tbsp white wine vinegar 1 tsp extra virgin olive oil 2 tsps canned anchovies -- (see note) chopped 1 1/2 tsps capers -- chopped 1/2 tsp grated lemon peel 1 1/2 cups canned cannelini beans -- rinse and drain 1 1/2 cups fresh tomatoes -- chopped 2 tbsps italian parsley -- chopped Salt and pepper to taste To make the dressing combine the first 6 ingredients in a bowl and whisk together. Combine the remaining ingredients. Add the dressing. Season with salt and pepper. Serve at room temp or slightly chilled. Source: "Formatted by Whome40@aol.com" - - - - - - - - - - - - - - - - - - - NOTES : Rinse and pat the anchovies dry before chopping. * Exported from MasterCook * Caramel Chocolate Crunch Bars Recipe By :Pillsbury(r) Fast and Healthy Cookbook Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup firmly packed brown sugar 1/4 cup butter or margarine -- softened 1/2 cup all-purpose flour 1/2 cup quick-cooking rolled oats 1/2 cup Grape-Nuts(r) 1/4 cup caramel ice cream topping 1/4 cup miniature chocolate chips 1. Heat oven to 425 degrees. Line 8-inch square pan with foil; spray foil with nonstick cooking spray. 2. In medium bowl, combine brown sugar and butter; blend well. Add flour, oats, and cereal to sugar mixture; mix well. Press in bottom of sprayed foil-lined pan. Drizzle caramel topping to within 1/2 inch of edges. 3. Bake at 425 degrees for 10 minutes or until edges are light golden brown. Immediately sprinkle bars with chocolate chips; let stand 1 to 2 minutes to melt. Spread melted chips evenly over bars; cool 5 minutes. Remove bars from pan by carefully lifting foil. Cool in freezer for 15 minutes. Cut into bars. mc-formatted and posted by: Dotti004@aol.com Yield: "16 Bars" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Caramelized Onion Soup #2 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Holidays & Gifts Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups caramelized onions -- see directions 4 cans nonfat beef broth 1 tablespoon Worcestershire sauce caramelized onion liquid -- see directions I only had one very large "sweet" onion but a whole 2 lb. bag of smallish yellow onions. I cut the large onion in half (along the "equator") and left the small ones whole (just skinned and ends trimmed). Into my 4 1/2 qt. oval Rival Crockpot they went along with 1/2 a stick of Country Morning Butter Blend (liquid soybean oil, partially hydrogenated soybean oil...5% butter, "65% less sat. fat than butter") and about 3/4 of a 14 1/2 oz can of College Inn Vegetable Broth. I put the crockpot on low at about 1:30 in the afternoon on Tuesday. On Wed. morning they were nice and brown on the outside, and soft. They were still whole. I decided to break them up with a spoon, and the insides were soft but not brown. I turned the crockpot back on low and cooked them several more hours -- until they were a nice warm brown color. Being on WW 1.2.3 Success and slightly "anal", I measured the yield. I got 4 cups of "solids" and 1 cup of liquid. ( MasterCook5 shows 2 pts per serving -- if the yield is 8 servings. I have a feeling that most of the fat and points end up in the liquid) The onions are in 2 freezer ziplock bags (in the fridge right now) and the liquid is in a measuring cup also in the fridge. My plan is to "skim" the fat off of the top of the broth and then use it in a batch of "free" WW veggie soup or in some easy homemade French Onion Soup for Valentines' Day. (To make the soup, for 2 cups of onions I would use 4 cans of FF Beef Broth and a Tablespoon or so of Worcestershire and some of the caramelized onion liquid. Serve over toasted French bread with melted jack cheese over it. These suggestions are based on Robbyn's recipe for French Onion Soup from: http://snider.mardox.com/soup.htm#frenchonionsoup) Last night I made one of the pork tenderloin recipes that I posted last week (Jamaican Pork Tenderloins^ -- 4 pts) and, in place of the 1 1/2 cups of chopped raw onions called for, I used about 1/2 cup of these yummy caramelized ones. I really enjoyed this recipe (not sure about the rest of the family -- the kids had theirs w/o the "chunks" and DH eats almost anything and rarely comments). I served it with 1). a nice big green salad with red and green pepper strips (baby spinach in the adults portion)along with a light sprinkling of Parmesan cheese and bacos and 1 T of "Light Done Right" dressing plus 1 T FF balsamic dressing (1 pt salad) 2). Lowfat Chicken flavored Rice-A-Roni( 2 pts per 1/2 cup serving). To the rice, I added some of the onions along with leftover caramelized mushrooms. From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cardamom Carrots Recipe By :Healthful Cooking, Mary Carroll,Star Tribune, 7/1/99 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups baby carrots 2 tablespoons apple juice 1 teaspoon butter 1 tablespoon sugar 1 teaspoon ground cardamom Carrots steamed with cardamom are a sweet side dish. In 10-inch nonstick skillet, combine all ingredients; place over medium heat and cook, stirring occasionally, for 15 minutes or until carrots are tender. Nutrition information per serving: Calories 67 Carbohydrates 14 g Protein 1 g Fat 1 g including sat. fat 1 g Cholesterol 3 mg Sodium 41 mg Calcium 30 mg Dietary fiber 3 g Diabetic exchanges per serving: 1 bread/ starch exch. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : It was very good. I originally got the carrot recipe off the Veg List 1 WW point * Exported from MasterCook * Carrot And Green Bean Soup Recipe By :Good Food/Good Health, CARROTS 98Jan12 (Aicr) Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- chopped onion chopped celery chopped garlic green beans carrots chicken stock salt pepper nutmeg parsley dill spinach peas mushroom Add chopped onion, celery, garlic, green beans and carrots to de-fatted chicken stock and simmer until the vegetables are tender. Season the mixture with salt, pepper, nutmeg, parsley and dill. Mix in spinach, peas and mushrooms and cook a few minutes more. For a richer-tasting thicker texture, puree all or part of the soup and heat through before serving. American Institute for Cancer Research, Dept. AW, P.O. Box 97167, Washington, DC 20090-7167: "Good Food/Good Health" is a weekly public service. Please cite the AICR when sharing these recipes. >from the kitPATh collection wizard.ucr.edu/~phannema - - - - - - - - - - - - - - - - - - -