* Exported from MasterCook * Maple Cranberry Carrots Recipe By :Prevention Magazine, February 2000, page 167 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- sliced cooked carrots maple syrup dried cranberries chopped shallot butter grated nutmeg salt and pepper Sweet Tart Side Dish To make maple-cranberry carrots, heat sliced, cooked carrots with maple syrup, dried cranberries, some chopped shallot, and a bit of butter in a skillet. Cook, stirring, until the syrup is reduced and coats the carrots. Season the dish with grated nutmeg, salt, and pepper. From Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Maple Mustard Pork Tenderloin With Caramelized Apples Recipe By :Cooking Light - January/February 1998 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 lbs pork tenderloin cooking spray 2 tbsps Dijon mustard 3 tbsps maple syrup -- divided 1 1/2 tsps fresh rosemary -- chopped 1/4 tsp salt 1 dash pepper 2 med Granny Smith apples -- peeled & in 16 wedge Preheat oven to 425F. Trim fat from pork. Place pork on a broiler pan coated with cooking spray. Combine mustard, 2 tbsp maple syrup, rosemary, salt and pepper in small bowl; brush over pork. Insert meat thermometer into thickest part of pork. Bake at 425F for 25 minutes or until thermometer registers 160F. While pork is baking, heat nonstick skillet over medium-high heat until hot. Add apples, and saute 5 minutes or until lightly browned. Reduce heat to low, and add 4 tbsp maple syrup. Simmer 10 minutes or until apples are tender, stirring occasionally. Cut pork crosswise into slices; spoon cooked apples over pork. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : I loved the pork, but it always takes longer for me than any recipe suggests. I don't know why. 5 WW points * Exported from MasterCook * Marinated Asian Vegetable Salad Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 lb Chinese peas 1/2 lb bok choy (white stemmed cabbage) -- coarsely chopped 1/2 lb won bok (celery cabbage) -- coarsely chopped 1/4 lb daikon -- shredded in long strands 1/4 lb carrot -- shredded in long strands 1/3 can bamboo shoots strips -- (15 oz size) 1/4 lb fresh shiitake mushrooms -- sliced 1/3 can baby corn -- (15 oz size) 1/4 cup rice vinegar 1/4 cup sesame oil 1/4 cup water 1/4 cup soy sauce 1 tablespoon sugar 2 cloves garlic -- minced 1 piece ginger root -- (1/2 inch) minced 1 tablespoon wasabi -- (horseradish paste) 1 tablespoon minced Maui onion 1 tablespoon chopped green onion Green lettuce leaves 1 sheet nori -- cut into thin strips 1 tablespoon toasted black and white sesame seed Blanch Chinese peas, bok choy, and won bok. In a bowl, combine the blanched vegetables with daikon, carrot, bamboo shoots, mushrooms, and corn. To make marinade, combine rice vinegar, sesame oil, water, soy sauce, sugar, garlic, ginger, wasabi, onion, and green onion; mix well. Pour marinade over vegetables and refrigerate for 30 minutes. To serve, place vegetables on lettuce leaves. Top with nori strips and sesame seed. Makes 6 servings From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mashed Fennel And Potatoes Recipe By :First for Women, 2/28/00 Serving Size : 6 Preparation Time :0:25 Categories : Eat-LF Mailing List Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Lb Yukon Gold Potatoes -- Peel, Cube 1 Lb Fennel -- Cubed 1 Sm Onion -- Cubed 3 Tbsp Lowfat Margarine -- Note 1 1 Tbsp Sliced Fresh Chives Note 1: Original recipe used 1/4 C butter In a large saucepan over high heat, bring potatoes, fennel, onion and enough water to cover to a boil. Reduce heat to med; cover and simmer 15 min or until tender. Drain well and return to saucepan. Using a hand masher, mash the mixture until some lumps still remain. Meanwhile, melt margarine and chives. Stir margarine and chives into the potato mixture, and season with salt and pepper to taste. This was an amazing recipe. Jeff and I really enjoyed it. Would not hesitate to make this for company. Definitely a keeper!! Servings: 6 Work Time: 10 min Total Time: 25 min According to magazine (using butter) per serving: Cal 201, Total Fat 8g, Carb 30g, Fib 4g, Pro 3g, Sod 584mg WW Points (per magazine directions): 4 WW Points (per my method): 3 From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 146.4 Total Fat 3.7g Sat Fat 0.8g Carb 25.4g Fib 2.1g Pro 3.3g Sod 182mg CFF 22.7% * Exported from MasterCook * Mashed Sweet Potatoes #2 Recipe By :Heart Smart/Woman's Day 2/15/00 Serving Size : 6 Preparation Time :0:30 Categories : Eat-LF Mailing List Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 pounds sweet potato -- peeled and cubed 3/4 tsp salt 5 cloves garlic -- crushed 1 1/2 tsp lemon peel -- grated 1 tablespoon lemon juice 1 tablespoon honey 1/4 tsp pepper 1. Put potatoes and 1/2 tsp salt in a large saucepan with water to cover. Bring to a boil and cook 15 minutes or until fork-tender. Drain in a colander. 2. Return to saucepan; add remaining 1/4 tsp salt and rest of ingredients. 3. Mash until blended and smooth. From Marta Martin - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mashed Turnip Ideas Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** I like to dress-up my mashed potatoes with leeks and garlic. I just throw some chopped leeks and whole cloves of garlic in with the potatoes when they are cooking and mash like normal. Yummy. ["Amanda Helstrom" ] --- My grandmother, from Halifax, England, made her beef stew with rutabaga, parsnip and turnip, along with the normal "American" vegetables. It's a flavor that can't be reproduced without them. She called it English beef stew, but I think that's because ... SHE WAS! I love those three vegetables baked, roasted, pureed, stewed, blanched, just with a little butter(buds) & salt, and wearing blue. They're just delicious. ["Christine F. Muehling" ] --- If you are watching your calories, and if you love mashed potatoes as much as we do, consider alternating mashed turnips which are not a starchy food, just a good old non-starchy vegetable. I peel mine, and simmer them until they are soft, then I add a little milk, butter, salt and pepper, and they are wonderful. You could also add some no-fat or low-fat cream cheese if you want, but I think they are super as a stand alone. We just don't seem to enjoy turnips so much in the US as they do in other countries. Too bad because they are wonderful. [Mary Curtis ] --- I agree, Mary, turnips are wonderful--if you can find fresh ones. I finally gave up on the supermarkets and visited one of my favorite fruit and vegetable stores to find nice, small turnips, with the greens attached, for $1.29 a bunch. I cooked up greens in a tiny bit of olive oil, minced garlic, and seasoned pepper; then used some of the turnips in a veggie broth I wanted to freeze. Maybe I will mash the rest--thanks for reminding me! [Geograc1@aol.com] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mediterranean Baked Cod Recipe By :"Cooking with Dom DeLuise" on CD-Rom, 1995 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Mediterranean Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds cod fillets 28 ounces Italian-style stewed tomatoes (canned) 1 tablespoon capers -- drained 12 pitted black olives -- or pimiento stuffed green olives 2 tablespoons grated Parmesan cheese Preheat oven to 375 degrees. Rinse fish and gently pat dry. Arrange fish in a large baking dish. Pour stewed tomatoes and juice over fish. Sprinkle capers and olives over fish, then top with Parmesan cheese. Bake uncovered for 20-25 minutes for 1" thick fillets, or until slightly opaque in the center. each: 265 cals, 14% cff: 4 g fat, 0g fiber. From PatHanneman - - - - - - - - - - - - - - - - - - - Serving Ideas : baked potato or pasta for fiber * Exported from MasterCook * Mediterranean Diet For Cancer Prevention Recipe By :http://onhealth.com/ch1/in-depth/item/item,4769_1_1.asp Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Mediterranean Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Mediterranean Diet for Cancer Prevention HealthNews from the publishers of the New England Journal of Medicine The so-called Mediterranean diet a cuisine that's rich in fruits, vegetables, grains, and omega-3 fatty acids and low in saturated fat has been shown in some studies to reduce the risk of heart disease. Now French researchers say that this approach could lower the risk of cancer as well. In a four-year study of about 600 men and women who survived a heart attack, those who ate a Mediterranean-style diet were about 60 percent less likely to develop cancer than people who followed the American Heart Association's (AHA) "Step 1" diet for high cholesterol, which restricts total fat to 30 percent and saturated fat to 10 percent of total calories. Seventeen people on the AHA diet developed cancer compared with seven in the other group. Those on the Mediterranean diet were also less likely to die from heart disease or other causes. The findings appeared in the June 8 Archives of Internal Medicine. People following the Mediterranean diet were told to eat more fresh fruits and vegetables, legumes, fish, breads, and cereals; fewer deli items and meats; and no butter or cream. Instead, they used olive and canola oils and an experimental canola oil margarine all of which are high in omega-3 fatty acids, which some studies have shown to be protective against cancer. The volunteers were also allowed to drink moderate amounts of red wine with meals. While there were no specific guidelines for the amount of fat allowed, the group averaged 29 percent of calories from fat overall and just 7 to 8 percent from saturated fat. While the type of fat may be one key piece in the Mediterranean approach, high consumption of fruits, vegetables, and grains is certainly also important for cancer prevention, says HealthNews associate editor George Blackburn, MD. 8/10/98 http://onhealth.com/ch1/in-depth/item/item,4769_1_1.asp From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mediterranean Diet Good Fo Heart Attack Survivors Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** HealthNews from the publishers of the New England Journal of Medicine Heart attack survivors who eat a Mediterranean-style diet rich in fruits, vegetables, and fish can cut their risk of a repeat heart attack between 50 percent and 70 percent, according to a report in the February 16,1999 issue of Circulation. The study, which adds to a host of research underscoring the health benefits of southern European-style cuisine, followed more than 400 heart attack survivors for nearly four years. Half received no specific dietary advice, while the others were taught to follow a Mediterranean diet: fruit every day, plus more bread, root and green vegetables, and fish. They also were told to replace beef, lamb, and pork with poultry, and to trade butter and cream for a special margarine made from canola oil. For cooking, they used only canola or olive oil. Why canola? It's a good source of alpha-linolenic acid, an omega-3 fatty acid that's a precursor to the type found in fish oil. Omega-3s appear to have several heart-protecting effects, such as making the blood less likely to clot. In this study, higher blood levels of omega-3s were linked to a lower risk of a repeat heart attack and other heart-related problems. Researchers believe the abundance of fiber, antioxidants, vitamins, and minerals in the Mediterranean diet also play a role in the lowered risk. The heart benefits of the Mediterranean diet are so striking, it makes good sense for everyone to adopt these eating habits especially considering that nearly half of all Americans die of cardiovascular disease, says HealthNews associate editor George Blackburn, M.D. http://onhealth.com/ch1/in-depth/item/item,38086_1_1.asp From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mediterranean Diet Pyramid Vs Usda Food Pyramid Recipe By :http://www.oldwayspt.org/html/p_med_com.htm#q5 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Mediterranean Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Questions and Answers About the Mediterranean Diet Pyramid and its Relationship to the USDA Food Guide Pyramid http://www.oldwayspt.org/html/p_med_com.htm#q5 Q. How, then, is the Mediterranean Diet Pyramid different from the USDA Food Pyramid? A. The USDA Pyramid is a big step forward from the Four Food Groups, which placed an equal graphic emphasis on foods from animal sources and foods from plant sources. To its credit, the USDA Pyramid puts greater emphasis on the consumption of fruits, vegetables, breads, and grains, reflecting the findings of current research. However, the USDA Pyramid does not go far enough in emphasizing the role of plant foods in maximizing chronic disease risk reduction. By way of analogy, this could be compared to urging heavy smokers to cut down to a half-pack of cigarettes a day in order to reduce one's risk of developing smoking-related chronic diseases. Q. What other differences distinguish the Mediterranean and USDA Pyramids? A. The USDA Food Guide Pyramid lumps all fats and oils together and adds the warning to use these sparingly. Ignoring a large body of scientific evidence, the USDA Pyramid doesn't acknowledge the differences in types of fat, and the very different impacts these fats have on heart disease, cancers and other chronic diseases. In sharp contrast, the Mediterranean Diet Pyramid does make this distinction with its emphasis on non-hydrogenated plant oils, such as olive oil and the oils found in nuts, both typical of the healthy Mediterranean diet of the 1960s. From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mexican Pozole - Salud Recipe By :Delicious Heart-Healthy Latino Recipes (NIH) Serving Size : 10 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Mexican & Southwestern Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds extra lean beef -- cubed 1 tablespoon olive oil 1 large onion -- chopped 1 clove garlic -- finely chopped 1/4 teaspoon salt 1/8 teaspoon pepper 1/4 cup cilantro 15 ounces stewed tomatoes 2 ounces tomato paste 29 ounces canned hominy -- drained 1. In a large pot, heat oil. Saute beef. 2. Add onion, garlic, salt, pepper, cilantro, and enough water to cover the meat. Cover pot and cook over low heat until meat is tender. 3. Add tomatoes and tomato paste. Continue cooking for about 20 minutes. 4. Add hominy and continue cooking another 15 minutes, stirring occasionally, over low heat. If too thick, add water for desired consistency. Option: Skinless, boneless chicken breasts may be used instead of beef cubes. Yield: 10 servings Serving size: 1 cup Each serving provides: Calories: 253 Total fat: 10 g Saturated fat: 3 g Cholesterol: 52 mg Sodium: 425 mg Calcium: 28 mg Iron: 3 mg NOTES : Stews : Only a small amount of oil is needed to saute meat. Tip: buy roasted beef slices from deli case and season with chili and salsa. Mc - kitpath@earthlink.net 4/99 - - - - - - - - - - - - - - - - - - - NOTES : These are stews. Freeze the extras in 1/4 -cup servings. If you keep flour tortillas, fat free Monterey jack, cilantro, and salsa on hand -- then when you want fast food you can grill a quesadilla with cheese to go or with leftover stew or use the stew as the filling for a grilled tortilla sandwich. * Exported from MasterCook * Mexican Stew Recipe By :STEAM CUISINE, Annette Annechild (1987) Serving Size : 6 Preparation Time :0:45 Categories : Chicken Eat-LF Mailing List Mexican & Southwestern Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces chicken breast fillets -- cut into bite-sized pieces 3 tomatoes -- diced 4 small new potatoes -- cut into chunks 1 large onion -- chopped 1/4 cup chopped fresh cilantro 1 green bell pepper -- cored and chopped 2 garlic cloves -- minced OR 1 tsp minced garlic 1 hot chile pepper -- minced (use more or less to taste) Salt and pepper -- to taste 1/4 teaspoon dried oregano 1/2 teaspoon dried basil 1. Place prepared chicken and vegetables in heat-proof casserole dish to fit steamer. 2. Add remaining ingredients and stir well. 3. Place dish on steaming rack over boiling water in wok or pot; or in appliance as directed. 4. Cover and steam for about 30 minutes or until potato chunks are fork tender. TIPS: *Check water level occasionally, adding more as needed. [each: 132 CALS, 8% CFF, 1G FAT, 15G CARB, 2G FIBER] 1998-Apr Hanneman - - - - - - - - - - - - - - - - - - - NOTES : These are stews. Freeze the extras in 1/4 -cup servings. If you keep flour tortillas, fat free Monterey jack, cilantro, and salsa on hand -- then when you want fast food you can grill a quesadilla with cheese to go or with leftover stew or use the stew as the filling for a grilled tortilla sandwich. * Exported from MasterCook * Mexican Stroganoff Recipe By :Once-A-Month Cooking, by Marilyn S. Wilson, Mary Beth Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds lean top round steak 1 cup finely chopped onion 2 cloves minced garlic 1 1/4 cups red wine 1/2 cups water 1/2 cups chili sauce 1 tbsp paprika 1 tbsp chili powder 2 tsps seasoned salt 1 tsp soy sauce 1 can mushroom stems and pieces -- drained 8 oz 1 egg noodles, yolk-free -- 12 oz pkg 1 8 oz nonfat sour cream 3 tbsps all-purpose flour 1. Cut steak into bite-size pieces. Cook and stir steak, onion, and garlic in oil in a large saucepan over medium heat until brown, about 15 to 20 minutes. Drain oil. 2. Stir wine, water, chili sauce, paprika, chili powder, seasoned salt, soy sauce, and mushrooms into steak mixture. Bring to a boil; reduce heat. Cover and simmer 1 hour until meat is tender. Cool and store in freezer container. 3. To prepare for serving, thaw meat mixture and heat in saucepan until bubbly. 4. Cook egg noodles according to package directions. 5. Stir sour cream or plain low-fat yogurt and flour together; combine with meat mixture to make a stroganoff. Heat to a boil, stirring constantly. Reduce heat; simmer and stir about 1 minute. Serve Stroganoff over noodles. Makes 6-8 servings. Source: "http://www.ivillage.com/food/tools/recipefinder/print/0,6913,2579,00. tm" S(Formatted by Whome40@aol.com): "" - - - - - - - - - - - - - - - - - - - NOTES : Try fresh mushrooms. * Exported from MasterCook * Middle Eastern Chicken Meatballs With Couscous Recipe By :Quick & Healthy, Prevention Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lb Lean Ground Chicken 1 Slice Whole Wheat Bread -- Crumbled 1 Egg -- Lightly Beaten 1/2 Tsp Ground Cumin 3/4 Tsp Salt 3/4 Tsp Ground Black Pepper 1 Tbsp Olive Oil 1 Onion -- Finely Chopped 4 Cloves Garlic -- Finely Minced 1 cups Diced Tomatoes -- Drained 1 cups Water 1 Tbsp Tomato Paste 1/2 Tsp Dried Oregano 1/4 Tsp Ground Cinnamon 1/4 Tsp Orange Zest -- Optional 2 cups Couscous -- Note 1 A delicious change of pace from the usual spaghetti and meatballs. Add a sprinkle of orange zest to really perk up the flavor. Note 1: Original recipe used whole wheat couscous. I only had regular in the pantry. Preheat the oven to 475F. Line a baking sheet with foil and lightly coat with nonstick spray. Mix together the chicken, bread, egg, cumin, 1/2 tsp salt, and 1/8 tsp pepper in a large bowl until well blended. Shape into twenty-one 1" balls. Arrange on the prepared baking sheet. Bake for 12 - 15 min, or until just cooked through. Meanwhile, heat the oil in a med saucepan. Add the onion and cook, stirring often, for 3 min. Add the garlic and cook, stirring, for 2 min longer. Stir in the tomatoes, water, tomato paste, oregano, cinnamon, orange zest (if using), and the remaining salt and pepper. Simmer for 15 min longer. Add the meatballs to the sauce. Prepare the couscous. Put 3 C of nonfat chicken broth in a saucepan and bring to a boil. Add 2 C couscous, turn off the heat, cover and let sit for 15 - 20 min. Fluff with a fork. To serve, spoon the couscous onto a large platter. Top with the meatballs and sauce. This was very good. Quite tasty and easy to put together. Tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 573.5 Total Fat 7.7g Sat Fat 1.5g Carb 82g Fib 6.8g Pro 41.5g Sod 702mg CFF 12.2% * Exported from MasterCook * Mock Beef And Barley Stew Recipe By :Yvonne Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces Yves(r) Veggie Ground Round 1 large Onion -- chopped 5 small Red potatoes -- peeled and cubed 1/2 cup Celery -- chopped 1 cup Carrots -- chopped 1 cup Mushrooms -- sliced 15 ounces Canned tomatoes -- undrained 2 cups Vegetable broth 1 teaspoon Salt 1/2 teaspoon Pepper 2 cloves Garlic -- minced 1/4 teaspoon Dried oregano 2/3 cup Barley In a nonstick skillet that has been sprayed with Pam, saute onions until soft, about 5 mins. Add garlic and Veggie Ground Round. Saute additional 2 - 3 mins. Spray crockpot with Pam. Add all the ingredients. Cover and cook on LOW all day. From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This is what I made for dinner tonight. It was very hearty and tasty. My husband actually had seconds and said he'd like to have this again soon. I failed to mention to him that this was made with soy...he really couldn't tell. If you don't have a crockpot, I don't see why this couldn't be made on the stovetop. * Exported from MasterCook * Mole Style Chili With Winter Squash Recipe By :Health Magazine Ja/Fe 2000 Serving Size : 6 Preparation Time :0:10 Categories : Chilis Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon all-purpose flour 1 tablespoon chili powder 1 tablespoon ground cumin 1/4 teaspoon cayenne pepper 1/4 teaspoon cinnamon 3/4 pound lean boneless beef chuck -- 1/2-inch cubes 1 tablespoon vegetable oil 1 large onion -- peeled and chopped 4 cloves garlic -- minced 13 1/4 ounce canned low-sodium beef broth 1/2 cup salsa -- or picante sauce 1 tablespoon unsweetened cocoa powder 2 cups kabocha -- diced peeled or banana or butternut squash 16 ounces canned red beans -- rinsed and drained salt -- , to taste 1/4 cup chopped cilantro OPTIONAL GARNISHES: light sour cream diced avocado crumbled queso fresco (fresh Mexican cheese) In a plastic bag, combine flour, chili powder, cumin, cayenne pepper, and cinnamon. Add beef cubes; shake to coat. Heat oil in a large saucepan over medium heat. Add beef mixture; cook, stirring frequently, until brown on all sides, about 5 minutes. Add onion and garlic; cook 5 minutes, stirring occasionally. Stir in broth, salsa, and cocoa powder; bring to a simmer. Cover; simmer over low heat 10 minutes. Stir in squash. Cover and continue to simmer 30 to 35 minutes or until beef and squash are tender, stirring occasionally. Stir in beans, add salt to taste, and heat through. Ladle into bowls; sprinkle with cilantro. Garnish as desired. [Per serving: Calories 224 (27% from fat), Fat 7 g,Fiber 5 g] Start to Finish Time: "1:00" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Untried idea: this stew calls for beef but we could use chicken I think. This one is stove top. * Exported from MasterCook * Moong Bean Sprouts With Chives Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 9 oz moong bean sprouts 2 eggs 2 oz vegetable oil Salt to taste 2 oz chives -- washed thoroughly, -- cut in 1 1/4 inch sections 1/4 tsp MSG 1. Wash the bean sprouts well and remove the roots. Drain. 2. Beat the eggs. Heat 1 tbsp oil in a wok, and pour in the egg. Swirl the pan to make a very thin pancake. Cook until dry, then cut into shreds. 3. Heat the remaining 3 tbsp oil in a wok until the oil surface ripples. 4. Add the salt and bean sprouts. Stir-fry for 2 to 3 minutes, or until the bean sprouts change color. 5. Add the chives and egg shreds. Stir-fry briefly, add the MSG, remove, and serve. From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Moroccan Chickpea Tagine With Spring Vegetables Recipe By :Clay Pot Cooking Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups dried chickpeas (garbanzo beans) 2 tablespoons olive oil 2 onions -- sliced 1 clove garlic -- or 6 cloves garlic -- crushed (to taste) 1 teaspoon cumin seeds 1 teaspoon crushed coriander seeds 1 cinnamon stick 2 1/2 cups easy-cook couscous 3 cups boiling vegetable or chicken stock 2 tablespoons harissa paste 4 baby new potatoes with peel -- may be doubled 1/2 cup diced pumpkin 1/2 cup diced orange sweet potatoes 4 baby carrots -- may be doubled 4 baby zucchini green and yellow -- may be doubled 4 baby pattypan squash -- halved 1/2 cup small french beans 1/2 cup snow peas salt and freshly ground black pepper Soak the chickpeas overnight in cold water to cover. Drain. Heat the olive oil in a skillet and saute the onions until soft. Add the garlic, cumin, coriander seeds, and cinnamon. Cook for 1 minute, add the chickpeas and cook for I more minute. Transfer to a soaked bean pot or tagine, cover with water, put on the lid, and place in a cold oven. Turn to 400F until the liquid boils. Reduce to a simmer and cook for 2 hours or until the chickpeas are soft (the time will depend on the age of the chickpeas). Place the couscous in a heatproof bowl, pour over the boiling stock, stir in the harissa paste, and set aside to keep warm. Add the potatoes to the pot, season with salt and pepper, return to a boil and cook for 10 minutes. Add the pumpkin, sweet potato, and carrots and cook for 10 minutes more. Add the zucchinis, pattypans, and beans, cook for 5 minutes, then add the snow peas, replace the lid, and serve immediately. Drain the couscous if necessary, spoon on to a serving plate, and top with the chickpea tagine. Note: chickpeas and other dried peas and beans are perfect for clay pot cooking. Soak them overnight, bring them to a boil, then reduce the heat and simmer until tender. Red kidney beans must be boiled hard first on tap of the stove for at least 15 minutes to destroy toxins. Source: "Clay Pot Cooking, Elsa Petersen-Schepelern (1999 Time-Life)" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Tagines are the conical terra cotta cooking pots of Morocco, and also the dishes cooked in them. Use a tagine or any lidded clay pot for this modern version of the classic Couscaus aux Sept Legumes. * Exported from MasterCook * Mustard Potatoes With Garlic And Leeks Recipe By :Mature Outlook, Feb 2000 Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 cups thinly sliced peeled russets -- or other baking potatoes (8 medium) 1 1/3 cups sliced leek -- thinly sliced -- or 1 large sweet onion 5 cloves garlic -- minced 3 tablespoons butter or margarine 1/4 cup all-purpose flour 1/4 teaspoon salt 1/4 teaspoon pepper 2 1/3 cups skim milk 2 tablespoons coarse-grain brown mustard 1/4 cup cornflake crumbs 2 tablespoons snipped fresh parsley (optional) Cook the potato slices, covered, in a small amount of boiling water about 8 minutes or until just tender; drain. Meanwhile, grease a 2-quart rectangular baking dish; set aside. For sauce, in a medium saucepan cook leek or onion and garlic in butter or margarine until tender but not brown. Stir in flour, salt and pepper. Add milk and mustard all at once. Cook and stir over medium heat till thickened and bubbly. Cook and stir for 1 minute more. Layer half the precooked potatoes in the prepared dish. Cover with half of the sauce. Repeat potato and sauce layers. Sprinkle with cornflakes crumbs. Cover and refrigerate for 4 to 24 hours. To tote, place covered dish in an insulated tote bag or cooler with ice pack, and, if desired, snipped parsley in self-sealing plastic bag. Refrigerate dish and parsley at host's house until ready to serve. When ready to serve, bake, covered, in a 425 oven for 30 minutes. Remove cover; bake for 15 to 20 minutes more or until sauce is bubbling. Before serving, sprinkle with parsley, if desired. Serving Ideas : MENU: Sage-Rubbed Pork with Apple Glaze, Mustard Potatoes with Garlic and Leeks, Red Leaf Salad with Goat Cheese (Lemon-Basil Vinaigrette), Fruit [per serving: 241 cal., 5 g total fat, 44 g carbo., 4 g fiber; Dietary exchanges: 3 bread. Cuisine: "Provencal" Source: "Better Homes and Gardens" S(Collection): "Hanneman (kitpath@earthlink.net)" - - - - - - - - - - - - - - - - - - - NOTES : Guests appreciate classic comfort food with a twist of what's new. These scalloped potatoes get an updated flavor by adding leek and brown mustard. * Exported from MasterCook * No-fry-pan Chicken Fingers Recipe By :Southern Living(r) 1991 Annual Recipes Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 1/2 ounces lowfat chow mein noodles 1/2 cup nonfat buttermilk 1 teaspoon reduced-sodium soy sauce 1/2 teaspoon salt-free herb-and-spice blend 1/4 teaspoon garlic powder 1/4 teaspoon pepper 6 skinless boneless chicken breast halves -- 4 ounces each -- cut into 18 strips Vegetable cooking spray Place chow mein noodles in container of an electric blender or food processor; process until crumbs form. Place in a shallow dish, and set aside. Combine buttermilk and next 4 ingredients. Dip each chicken strip into buttermilk mixture; coat with crumbs. Place on a baking sheet coated with cooking spray. Bake at 350 degrees for 18 minutes; turn and bake an additional 15 minutes or until golden. 29.7 grams protein, 15.4 grams fat, 24.4 grams carbohydrate, 71 milligrams cholesterol, 269 milligrams sodium, and 43 milligrams calcium. Source: "Judi Grigoraci - Charleston, West Virginia" From Ten2089@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Okra And Tomatoes Recipe By :Mediterranean by Lesley Mackley Serving Size : 4 Preparation Time :0:20 Categories : Eat-LF Mailing List Mediterranean Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound small okra 4 teaspoons olive oil -- may be tripled 1 small onion -- chopped 1 small leek -- chopped 1 pound tomatoes -- peeled and chopped 1 ounce sun-dried tomatoes -- chopped 1 garlic clove -- crushed 1 tablespoon lemon juice 1 teaspoon sugar Salt and pepper Oregano leaves -- to garnish Cut stalks off okra but do not pierce pods. Wash pods, drain and pat dry. Heat oil in large skillet. Add onion and leek and cook 7 minutes or until softened and lightly colored. Add okra and turn carefully to coat in oil. Cook 5 minutes. Add tomatoes, sun-dried tomatoes, garlic, lemon juice, sugar, salt and pepper. Cover pan 10 minutes or until okra is tender and sauce reduced and thickened. If sauce reduces too quickly, add a little water. Garnish with oregano leaves and serve hot or warm. Yield: 4 servings recipe was modified: the oil was reduced by one-third. Each serving: 138 cals, 5g fat, 31% From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : A Book of Mediterranean Cooking by Lesley Mackley. Published by HP Books, August 1996. Copyright Salamander Books, Ltd., 1996. Excerpt reprinted on TVFN 1996, gourmet getaways. Med "diet" is not low fat - but it is low in animal fat. Often the dishes seem to be swimming in olive oil. All the better to moisten the bread - lots of bread!!! * Exported from MasterCook * Old-fashioned Vegetable Rice Soup Recipe By :On Rice, Rick Rodgers (1997) Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Rice Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup long-grain rice -- see note -- or 2 to 3 cups cooked rice, see note 1 medium onion -- chopped 1 medium celery rib with leaves -- chopped 1 medium carrot -- chopped 8 large clove garlic -- crushed 2 sprigs parsley 1 bay leaf 1/4 teaspoon dried thyme 1/2 teaspoon salt 1/4 teaspoon peppercorns 1 1/2 quarts water -- or more as needed 1 large waxy new potato (scrubbed) -- 3/4-inch cubes chopped fresh herbs -- for garnish such as basil, dill, or tarragon 1. To make the vegetable soup, in a large pot, bring all of the ingredients except the potato to a boil over high heat, adding enough water to completely cover the vegetables. Reduce the heat to low and partially cover. Simmer very gently for 1 hour. Add the potato and cook until the stock is well flavored and the vegetables are tender, about 30 minutes. 2. Spoon rice into individual soup bowls and ladle the soup over the rice. Sprinkle with the herbs and serve immediately. Approx yield: 8 cups, each 112 cals, 3% from fat (1g); 25g carb (2g fiber) VARIATIONS: By separately preparing a pot of grains, you can use whatever you prefer, from amaranth to wheat berries. BROTH: Without rice, the soup can be strained to make a vegetable broth to use in other recipes. I recommend making a double batch, serving half as soup and straining the remainder for vegetable broth (see further). Homemade Vegetable Broth : Pour the soup into a coarse wire sieve set over a large bowl. Discard the solids in the sieve. Cool the broth to room temperature then refrigerate or freeze in 2-cup containers. (The broth can be stored for up to 3 days covered and refrigerated, or frozen for up to 3 months.) Makes about 1 1/4 quarts broth. Description: "Almost hearty -- one of its beauties is its light, but flavorful, simplicity" S(Collection): "Hanneman 2/2000" Yield: "8 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Some people cook the rice right in the soup, but I like to do it separately so you can have as much rice as you want. Some like their soup thickened with rice until it resembles porridge; others like just a sprinkle. * Exported from MasterCook * Olive Oil Good For The Colon Recipe By :http://onhealth.com/ch1/briefs/item,78538.asp Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Mediterranean Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Olive Oil Good for the Colon The Mediterranean diet staple olive oil has been praised for its heart-healthy benefits. Now researchers suggest olive oil also may lower the risk of colon cancer. And it's not just any plant-based oil that appears to have this effect; it's specific to olive oil. Researchers at the University Hospital Germans Trias Pujol in Barcelona, Spain, found that rats fed a diet supplemented with olive oil had a much lower rate of colon cancer than rats fed safflower oil. In fact, researchers found olive oil produced the same anti-cancer effects in the colon as fish oil, shown in many studies to be very protective against cancer. The findings are based on 108 rats divided into three groups, with each group fed a diet in which 5 percent of food contained olive oil, safflower oil or fish oil. The animals also were injected with a cancer-causing agent. After 12 weeks and 19 weeks, the rats' colons were studied for possible tumors. Cancer was found in 85 percent of the safflower oil-fed rats, but only 58 percent of the olive oil-fed rats and 45 percent of the fish oil-fed rats. Researchers say that olive oil and fish oil reduced levels of a cancer-causing substance called arachidonate. Cancer is a result of cells growing uncontrollably, and fish oil has been shown to slow rectal cell division. Researchers suspect olive oil may be able to do the same. The study, published in the January issue of Gut, highlights another reason to follow the Mediterranean diet. Numerous studies already have established that olive oil reduces cholesterol levels and is becoming known as a 'good fat' for the body. Daily Briefings by Katrina Woznicki JANUARY 28, 2000 http://onhealth.com/ch1/briefs/item,78538.asp From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * One Dish Casserole Carrousel Recipe By :Busy Cooks - http://busycooks.about.com Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** The One-Dish Casserole Carrousel Sauces - Choose one of the following: 1 can cream of mushroom soup 1 can cheddar cheese soup 1 can cream of chicken soup 1 can cream of celery soup 2 cans (14 1/2 oz) seasoned diced tomatoes, undrained Protein - Choose one of the following: 2 cups cooked cubed chicken or turkey 2 cups cooked cubed roast beef 2 cups cubed ham 1 lb ground beef, browned and drained 2 cups cubed smoked sausage 12 oz can tuna, drained and flaked 1 can your favorite beans Vegetables - Choose 1 1/2 cups, in any combination: (Note: drain canned vegetables, thaw frozen ones.) Whole kernel corn Baby peas Cut Italian green beans Asparagus Chopped spinach Frozen cauliflower florets Chopped broccoli Starch - Choose one of the following: 1 cup regular rice, uncooked 2 cups elbow macaroni, uncooked 3 cups small pasta shells, uncooked 4 cups wide egg noodles, uncooked Extras - Optional, choose one or more: 4 oz can sliced mushrooms, drained 1/4 cup chopped onion 1/4 cup chopped celery 1/4 cup chopped green pepper 8 oz can sliced water chestnuts, drained 4 oz can green chilies 1 tsp minced garlic 1/4 cup chopped olives 1 pkg taco seasoning mix 1/2 cup canned french fried onions Toppings - Choose one or two of the following: 1/2 cup shredded cheese (cheddar, mozzarella, parmesan, etc) 1/2 cup seasoned or plain bread crumbs 1 cup crushed crackers (saltines, Ritz, etc) 1 cup stuffing mix 1 cup crushed croutons 1 cup crushed potato chips 1 cup crushed tortilla chips 1 cup Chinese fried noodles 1/2 cup canned french fried onions The Master Recipe 1 cup sour cream 1 cup milk 1 cup water salt and pepper to taste One Sauce One Protein One Vegetable One Starch One or more Extras (optional) One or two Toppings Preheat oven to 350 degrees. Spray a 9 x 13 inch baking dish with non-stick spray. Mix together the sour cream, milk, water, salt and pepper with your choice of Sauce ingredient (if using the tomatoes, omit milk and sour cream). Stir in the Protein ingredient, Vegetable ingredient, Starch ingredient and optionally, the Extra ingredient(s). Spoon into prepared baking dish and cover tightly. Bake, covered, for 1 hour and 10 minutes. Remove cover and sprinkle with Topping ingredient(s). Continue to bake for an additional 10 minutes, uncovered. Yield: 4 - 6 servings. Some Favorite Combinations Sauce Protein Vegetable Starch Extra Topping Hambo Cheddar cheese soup Ham Cauliflower Rice Bread crumbs, cheese South of the Border Tomatoes Ground beef Corn Elbows Taco seasoning, olives Tortillas, cheddar Monterey Chicken Cream of chicken soup Chicken Broccoli Egg Noodles Green chilies Cracker crumbs, Jack cheese Beefy Onion Cream of mushroom soup Cubed beef Green beans Elbows Mushrooms, French fried onions French fried onions http://busycooks.about.com/home/busycooks/library/pfrecipes/carrousel.htm From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This is somewhat interesting. Might be some lowfat possibilities. This master recipe for a mix and match casserole is a bit unusual because you don't have to pre-cook the rice or pasta. Simply choose one ingredient from each category, mix and bake. The possibilities are almost unlimited. Some favorite combinations follow the master recipe. * Exported from MasterCook * Ono Cold Ginger Chicken Recipe By :www.recipes-for-all.com Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 whole fryer 4 tablespoons salt 2 slices go-pi -- (dried tangerine peel) water Ginger Sauce: 1 cup ginger -- finely chopped -- or minced in food processor 4 stalks green onion -- minced (4 to 5) 3/4 cup vegetable oil 2 tsp salt Clean and trim excess fat from chicken. Pat dry. Rub salt all over chicken, both inside and outside. Refrigerate 8 hours or over night. Bring water to a boil, put in go-pi and chicken. Cook at medium heat for 45 minutes, should have enough water to cover chicken. Remove from pot, drain excess water from chicken. Let chicken chill in refrigerator, then cut into serving pieces. Combine and mix ginger sauce ingredients together then chill. To serve, pour sauce over chicken or serve sauce in a separate bowl. From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange And Fennel Salad Recipe By :ITALY ONLINE: CLASSICAL by Sims Brannon, Los Angeles 97 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Mediterranean Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 navel oranges 2 medium fennel bulbs 1 small red onion 4 teaspoons extra virgin olive oil -- may be tripled freshly ground pepper bread -- to serve Peel the oranges with a knife so as to remove all of the white pith. With a sharp knife, cut along the membranes separating segments so as to remove them (segments so removed are known as "supremes"). Wash the fennel and remove green stalks and any bruised or discolored outer leaves. Slice cross-wise as thinly as possible. Use a mandoline or other slicing device if you have one. Peel the onion and remove both ends. Slice cross-wise as thinly as possible. Again, use a mandoline or other slicing device if you have one. Combine orange supremes, fennel and onion in a bowl and toss with olive oil. Serve with freshly grated pepper as is or atop a bed of lettuce. For 4 to 6 people. In Italy Online - THE ORIGINAL MEDITERRANEAN DIET THE ORIGINAL MEDITERRANEAN DIET. http://www.initaly.com/regions/classic/sims.htm (4/30/97) Notes: One of my favorite dishes which was likely eaten by the Roman legionnaires is orange and fennel salad, a combination of orange sections and slices of fennel bulbs with olive oil and pepper. Both oranges and fennel are sturdy and therefore relatively easy to transport and both have a reasonably long shelf life. The combination of the sweet orange and the licorice-like fennel is a different and interesting flavor combination and is loaded with vitamins. >Edited by Pat Hanneman 98-Mar - - - - - - - - - - - - - - - - - - - NOTES : I reduced the oil by one third and it's still 32% of the calories - add the bread or a pasta course and it does what med cooking promises: tastes of the sun. * Exported from MasterCook * Orange Chicken With Rice Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 4 skinless boneless chicken breast -- cut in 1/2" strips lemon pepper 1/4 cup fat free ranch salad dressing 1/2 cup orange juice 1/4 cup low-fat mayonnaise 2 tablespoons brown sugar 1 cup instant rice 1 green pepper -- julienned 1 11 oz can mandarin oranges -- drained In a large skillet that has a lid, heat oil over medium heat. Add chicken, cook and stir about 5 to 7 minutes. Sprinkle liberally with lemon pepper while cooking. In a medium bowl, combine mayonnaise, ranch dressing, orange juice, and brown sugar. Stir mixture into chicken, mix well. Add rice and green pepper; bring to a boil. Cook 5 minutes. Remove from heat and add mandarin oranges. Cover and let stand 5 minutes. Source: "The VJJE Recipe Weekly" S(Formatted by Whome40@aol.com): "" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange Julius, Top Secret Recipe Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cups Orange Juice 1 cups Water 2 Egg Whites 3/4 Tsp Vanilla Extract 1/4 cups Granulated Sugar 1 cups Ice -- (Heaping Cup Ice) Here's a quick-n-easy recipe from the first Top Secret Recipes. Notice the egg whites in the recipe. That's how you get a frothy, foamy drink. If you want a version of Strawberry and Pineapple Julius, check out the recipes in More Top Secret Recipes. Combine all of the ingredients in a blender set on high speed for 15-30 seconds. Makes 2 drinks. Copyright 1996 Todd Wilbur From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 171 Total Fat 0.3g Sat Fat 0g Carb 38.4g Fib 0.3g Pro 4.4g Sod 63mg CFF 1.3% * Exported from MasterCook * Oriental Salad With Sesame Vinaigrette Dressing Recipe By :http://www.recipes-for-all.com/(Hawaiian) Serving Size : 10 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Pasta Salads Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pkg soba noodles -- (8.75 oz) 1 small carrot -- shredded in long strands 1 small daikon -- shredded in long strands 6 leaves romaine lettuce -- torn 6 leaves red leaf lettuce -- torn 1 red bell pepper -- sliced 1 yellow bell pepper -- sliced 1/2 pkg fried lowfat tofu -- (8 oz size) sliced 1 can waterchestnuts -- (8 oz) sliced 1 can mandarin orange wedges -- (11 oz) drained 1 can lychees -- (20 oz) drained and cut into quarters 1/4 cup toasted sesame seed 1/2 cup brown sugar 1 teaspoon salt 1 teaspoon pepper 1/4 cup salad oil 1/2 cup lime juice 6 tablespoons mirin 1 cup rice vinegar 1/2 cup tamari soy sauce -- (or shoyu) 4 teaspoons sesame oil Cook soba noodles according to package directions, rinse, drain and cool. In a large bowl, toss noodles with carrot and daikon. Put lettuce on large serving platter. Top with noodle mixture, peppers, tofu, water chestnuts, mandarin oranges, and lychees. Chill until ready to serve. To make dressing, combine the remaining ingredients; mix well. Serve with salad. Makes 10 to 12 servings. From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oriental Shrimp Burritos Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoons vegetable oil 8 oz shredded coleslaw mix with cabbage and -- (4 cups packed) carrots 1 tsp bottled minced ginger -- or 1/2 tsp dried ginger 1 tsp bottled minced garlic 1 cup bean sprouts 1/2 cup green onions with tops 8 flour tortillas 10 oz peeled cooked medium shrimp -- (10 to 12) 1/2 cup stir-fry sauce 1/4 tsp dried red pepper flakes Plum sauce or sweet and sour sauce Heat oil in large, deep skillet over medium-high heat until hot. Add coleslaw mix, ginger, and garlic; stir-fry 2 minutes. Add sprouts and onions; stir-fry 3 minutes. While vegetable mixture is cooking, stack tortillas and wrap in wax paper. Microwave on high 1-1/2 minutes or until warm. Add shrimp, stir-fry sauce, and pepper flakes to skillet; stir-fry 2 minutes or until heated through. Spoon about 1/3 cup shrimp mixture evenly down center of each tortilla. Fold 1 end of tortilla over filling and roll up. Serve with plum or sweet and sour sauce. Yield: 4 servings. From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Origin Of The Pressure Cooker Recipe By :San Francisco Chronicle Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Origin of the Pressure Cooker Los Angeles Times Wednesday, February 2, 2000 (c)2000 San Francisco Chronicle URL: http://www.sfgate.com/cgi-bin/article.cgi?file=/chronicle/archive/2000/02/02 /FD103571.DTL The first pressure cooker was built in 1679 by Denis Papin, a French scientist working in England. It basically consisted of two brass tubes, each closed at one end and designed so that one fit snugly into the other. You'd put some water in the lower tube and insert a smaller tube (made of glass or pewter) filled with whatever you wanted to cook; then you'd slide the top tube over it and latch it down. And then you'd lower the whole thing into a furnace. To prevent explosion, it had a pressure regulator like the modern pressure cooker's jiggle top, but instead of being a weight sitting on a hissing relief valve, it was a rod with an adjustable weight at one end. While a home pressure cooker can reach 266 degrees, Papin's device could go above 550 degrees. The pressure cooker finally burst (pardon the expression) onto the American scene in 1939, when the National Pressure Cooker Co., now called National Presto, introduced a miniature version. (c)2000 San Francisco Chronicle From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oven Fried Okra Recipe By :Southern Living(r) 1991 Annual Recipes Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound fresh okra 1/4 cup egg substitute 1/4 cup nonfat buttermilk 2/3 cup cornmeal 1/3 cup all-purpose flour 1 teaspoon baking powder 1/2 teaspoon salt 1 tablespoon vegetable oil Vegetable cooking spray Wash okra, and drain. Remove tips and stem ends; cut okra crosswise into 1/2-inch slices. Combine egg substitute and buttermilk; add okra, stirring to coat well. Let stand 10 minutes. Combine cornmeal and next 3 ingredients in a zip-top plastic bag. Drain okra, small portions at a time, using a slotted spoon; place okra in bag with cornmeal mixture, shaking gently to coat. Brush oil on a 15 x 10 x 1-inch jelly roll pan; add okra in a single layer. Coat okra with cooking spray, and bake at 450 degrees for 8 minutes. Stir well, and spray with cooking spray again; bake an additional 7 to 8 minutes. After last baking, broil 4 inches from heat 4 to 5 minutes or until browned, stirring occasionally. 3.7 grams protein, 2.8 grams fat, 19.2 grams carbohydrate, 0 milligrams cholesterol, 233 milligrams sodium, and 84 milligrams calcium. From Ten2089@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oven Fried Zucchini Spears Recipe By :Southern Living(r) 1991 Annual Recipes Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons herb-seasoned bread crumbs 1 tablespoon grated nonfat Parmesan cheese 1/8 teaspoon garlic powder 1/8 teaspoon paprika 1/8 teaspoon pepper 2 medium zucchini 1 teaspoon vegetable oil -- (orig was 2 tsp) 2 tablespoons water Vegetable cooking spray Combine bread crumbs, Parmesan cheese, garlic powder, paprika, and pepper in a shallow dish; set aside. Cut each zucchini lengthwise into 4 pieces; cut each piece in half crosswise. Place zucchini in a zip-top plastic bag; add oil and water. Shake. Dredge zucchini in bread crumb mixture, and place on a baking sheet coated with cooking spray. Bake at 475 degrees for 10 minutes or until brown and tender. 2.3 grams protein, 3.1 grams fat, 6.6 grams carbohydrate, 1 milligram cholesterol, 175 milligrams sodium, and 36 milligrams calcium. Source: "Donna Jelley - Stillwater, Oklahoma" From Ten2089@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pan Glazed Chicken With Basil Recipe By :Cooking Light 5 Ingredient, 15 Minute Cookbook Serving Size : 4 Preparation Time :0:18 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Skinless Boneless Chicken Breast Halves 1/2 Tsp Salt 1/4 Tsp Pepper 2 Tsp Olive Oil 2 Tbsp Balsamic Vinegar 1 Tbsp Honey 2 Tbsp Chopped Fresh Basil Total Time: 18 min Note: I used a pretty good quality balsamic vinegar since the quantity of the vinegar was so small. Sprinkle both sides of chicken with salt and pepper. Heat oil in a large nonstick skillet over med-high heat. Add chicken; cook 5 min or until lightly browned. Turn chicken, and cook 6 min or until chicken is done. Stir in vinegar, honey, and basil; cook 1 additional minute. Yield: 4 servings This was very tasty. We would not hesitate to prepare it for company. Quick and easy!! According to book: Cal 161, Total Fat 3.7g, Carb 4.6g, Fib 0g, Pro 26.2g, Sod 367mg, CFF 21% Exchanges: 3 Very Lean Meat WW Points based on nutritional info from book: 4 points From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Well, this is what we had for dinner tonite. This was very easy to put together, quite tasty, and filled us up!! Cal 137.9 Total Fat 3.7g Sat Fat 0.7g Carb 4.9g Fib 0.1g Pro 20.5g Sod 327mg CFF 24.7% * Exported from MasterCook * Parmesan Cheese Corn Rolls Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Breads Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 ozs. Parmesan cheese -- cut in small pieces 1 pkg. active dry yeast 3 tsps. sugar 1/3 cups. warm water -- (105-115 ) 2/3 cups. yellow cornmeal 3 3/4 cups. flour -- (unbleached and/or bread) 1 1/2 tsps. salt 4 tbsps. butter -- cut in pieces 9 drops Tabasco sauce 3/4 cups. ice water 1 egg -- beaten for glaze With metal blade, process the cheese until finely grated. Remove blade and insert dough blade. Stir yeast and sugar in warm water until dissolved. Let sit until foamy. In food processor, process flour, cheese, cornmeal, salt, butter and Tabasco sauce for 20 seconds. With machine running, pour in yeast mixture through small feed tube followed by ice water in a steady stream, only as fast as the flour absorbs it until dough cleans the side of bowl. (All ice water may not be needed). Continue to process for 60 seconds to complete kneading. Shape dough into a ball. Place in a lightly floured or greased plastic bag. Squeeze out air and close end with a wire twisty, allowing space for dough to rise. Let rise until dough has doubled, about 1-11/2 hours. Remove twisty and punch down dough. Shape into 18 equal portions. Roll each one between hands to form a smooth 8" rope. Loop the rope into a loose knot. Place on ungreased baking sheet. Cover with greased plastic wrap and let rise until doubled. Brush tops with beaten egg, if desired. Bake in preheated 375 oven for 10-12 minutes. Remove to wire rack. Makes 18 From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta With Bean Sprouts, Chicken With Orange Thai Sauce Recipe By :Hanneman, Riverside, 2000-January Serving Size : 2 Preparation Time :0:30 Categories : Chicken Eat-LF Mailing List Oriental Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Chicken with Orange Thai Sauce: 2 tablespoons Stir-fry sauce or teriyaki sauce 2 tablespoons rice wine vinegar 4 tablespoons fresh orange juice 1/4 teaspoon sesame oil 1/4 teaspoon red pepper flakes 4 3 oz each chicken thigh meat -- (no skin or bone) salt and black pepper 1 teaspoon olive oil 2 tablespoons Zinfandel or white wine 1/4 teaspoon Thai Seasoning Blend or Five-Spice Powder 1/2 cup defatted chicken broth with roasted garlic -- and more as needed 2 oranges -- peel and slice 2 tablespoons chopped fresh cilantro 2 tablespoons dry-roasted peanuts -- may omit Pasta with Vegetables: 1 carrot -- julienned 4 ounces bean sprouts -- rinsed 2 cups sliced napa cabbage 4 ounces angel hair pasta 1/2 teaspoon cumin seed PLAN: Put pasta water on to boil. Slice the vegetables and set aside. Start the chicken (20 mins total). Meanwhile, cook pasta with the vegetables (8 mins total). CHICKEN WITH ORANGE THAI SAUCE: Combine the stir-fry sauce, vinegar, juice, sesame oil, and red pepper flakes. Set aside. Rinse and dry the chicken. Trim well. Sprinkle with salt and pepper. Heat (moderately high) a nonstick skillet; add oil. Brown the thighs evenly on both sides until caramelized to a golden brown. Sprinkle the chicken with the Thai Seasoning Blend. When aromatic, deglaze pan with the wine. Add the vinegar-juice sauce and chicken broth. Top with orange slices. Reduce heat to medium-low, cover and simmer for 10 minutes. Add more broth if needed and top the chicken with chopped cilantro and peanuts (if using). Replace cover on the pan but vent slightly to allow steam to escape which will thicken the sauce slightly. Cook about 3 to 5 minutes. PASTA WITH VEGETABLES: Add pasta to boiling water, stir to submerge the pasta and return to the boil. Add the carrots and cook about 3 minutes. Add the bean sprouts and cook until the pasta is ready to eat. Drain and set aside. Return the pasta pan to the burner over high heat. Add the cumin seed. Add the Nappa cabbage. Add the drained pasta-vegetable mixture and stir to combine. Remove from heat. Plate the pasta, top with portions of chicken and sauce. [PER SERVING with Peanuts: 528 cals, 22% cff, 13g fat, 8g fiber; without peanuts: 475 cals, 17% cff, 9g fat, 8g fiber] VARIATION TO TRY: Omit chicken. Simmer sauce separately. Substitute spaghetti squash for the angel hair. For a similar dish, see "Cold Noodles with Hot Chili Orange Oil," in Vegetarian Express by Nava Atlas (1995) Serving Ideas : Sliced cucumber, iceberg lettuce, and diced red bell pepper. Description: "Similar to Pad Thai" S(Collection): "Kitpath 2000 (http://home.earthlink.net/~kitpath/)" - - - - - - - - - - - - - - - - - - - Serving Ideas : Sliced cucumber, iceberg lettuce, and diced red bell pepper. NOTES : The sauce has a picante balance of sweet (orange) sour (vinegar) and spicy (peppers). It's a thin sauce that enhances the richer flavor of the dark chicken meat. The veggies with the pasta are a crunchy treat. Together the two elements make a special meal. This is what I made for dinner last night. The inspiration was the nava atlas recipe title: Cold Noodles with hot chili orange oil. Orange and chile pepper! We inhaled this. It would easily feed 3 (we had about 1/4-left over). * Exported from MasterCook * Pasta With Caponata Recipe By :The Ultimate Vegetarian Cookbook - Roz Denny Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Mediterranean Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium eggplant -- cut into sticks 2 medium zucchini -- cut into sticks 8 cocktail onions -- peeled (see note) 2 garlic cloves -- crushed 1 large red bell pepper -- sliced 4 tablespoons olive oil -- preferably highly flavored 2 cups tomato juice -- (see note) 2/3 cup water 2 tablespoons balsamic vinegar 1 lemon -- juiced 1 tablespoon sugar 2 tablespoons black olives -- sliced 2 tablespoons capers salt and ground black pepper 14 ounces fettuccine -- or tagliatelle Lightly salt the eggplant and zucchini and leave them to drain in a colander for 30 minutes. Rinse thoroughly and pat dry with paper towel. In a large saucepan, lightly fry the onions, garlic, and pepper in the oil for 5 minutes, then stir in the eggplant and zucchini and fry for a further 5 minutes. Stir in the tomato juice or pureed tomatoes, along with the water. Stir well, bringing the mixture to a boil, then add all the rest of the ingredients except the pasta. Season to taste and then simmer for 10 minutes. Meanwhile, boil the pasta according to the instructions on the package, then drain. Serve the caponata with the pasta. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Original recipe specified 8 baby onions or 1 large onion. Also, instead of tomato juice a 17 oz carton of pureed tomatoes could be used. Tagliatelle was specified in the original recipe too. This recipe is still very high fat. I'd reduce the olive oil by half and make up the missing liquid with nonfat chicken broth or pasta cooking water. * Exported from MasterCook * Pasta With Eggplant, Roasted Peppers And Feta Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 ounces olive oil 1/2 white onion -- chopped 1 tbsp garlic clove -- cloves sliced thin 2 roasted red bell peppers -- skins and seeds removed, flesh chopped 2 cup dry red wine 1 lb farfalle pasta 1 eggplant -- medium-sized, -- peeled and cut into 1/2-inch dice 5 thin slices prosciutto -- cut into 1-inch squares 1/4 cup feta cheese -- crumbled 1/2 cup loosely packed basil leaves -- chopped coarse 1 Put on a pot of salted water for the pasta. Meanwhile, heat half the oil in a small sauce pot. Stir in the onion, garlic, and red pepper. Cook slowly until the onions are wilted and soft, about 8 minutes. Add the wine and simmer until half the original volume. Remove from heat and reserve. 2 Add the pasta to the boiling water. While it cooks, heat the remaining oil in a saute pan over high heat. Add the eggplant and prosciutto, stirring rapidly to coat evenly with oil. Saute for about 8 minutes until the eggplant is browned. Remove the pan from the heat. Add the pepper sauce and the feta and mix well. 3 Drain the pasta. Return the drained pasta to the pot and add the pepper sauce. Add the chopped basil, and mix well. Serve immediately. Source: "Tavalo via CNN.com" Start to Finish Time: "0:40" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Calories: 472 Cholesterol: 62mg Carbohydrate: 42g Protein: 16g Sodium: 629mg Total Fat: 19g Omit oil and use 3 Chinese eggplants. Throw in some capers? Broil the eggplant for 3 - 5 minutes (spray lightly with Pam) * Exported from MasterCook * Pasta With Olives And Fresh Tomatoes Recipe By :Pillsbury(r) Fast and Healthy Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Mediterranean Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces uncooked spaghetti 4 large tomatoes 1 4 ounce can sliced ripe olives -- drained 1 1/2 teaspoons dried basil leaves -- or 2 tablespoons chopped fresh basil 1/4 teaspoon garlic powder 1/4 teaspoon salt 1/8 teaspoon pepper 2 teaspoons olive oil 1/2 cup shredded fresh Parmesan cheese 1. Cook spaghetti to desired doneness as directed on package. 2. Meanwhile, chop tomatoes; place in a large bowl. Stir in all remaining ingredients except cheese. 3. Drain spaghetti. Add to tomato mixture; toss gently to mix. Sprinkle with cheese. mc-formatted and posted by: Dotti004@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta With Quick Tuna Sauce Recipe By :Kristin (whome40@aol.com) Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Mediterranean Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ozs penne pasta 6 ozs tuna in water, canned -- albacore 4 anchovy fillets 2 cloves garlic 3 sprig fresh oregano 1 tbsp fresh basil 12 kalamata olives -- pitted 14 1/2 ounces canned tomatoes -- diced, undrained 1 tbsp balsamic vinegar 2 1/2 cups fresh spinach -- chiffonade Cook the pasta according to package directions, omitting oil and salt. Meanwhile make the sauce. Drain the tuna and put it in a medium bowl. Flake it with a fork. In a food processor fitted with the steel knife, drop in the herbs as the machine runs. Next drop the garlic and the anchovies (pat the anchovies dry to reduce oil before chopping - or rinse and dry them) through the feed tube. Next the olives and process until coarsely chopped. You want some texture. Add half the canned tomatoes and pulse a couple of times. Add the mixture to the tuna along with the other half of the tomatoes and the balsamic vinegar. Reserve about 1/2 c pasta cooking water right before it's done cooking. Drain and return to pan with cooking water. Add spinach and toss to wilt. Then add the tuna mixture. Toss and serve. This didn't even need any pepper. I used Starkist Solid White Albacore Premium White Tuna in Water. - - - - - - - - - - - - - - - - - - - Serving Ideas : Salad and bread and a good glass of red wine. NOTES : This was really!!!! good. I used spaghetti because my daughter wanted spaghetti with red sauce, but I think it would be much better with penne or another short tubular pasta. You could also add some capers if you like. I just didn't think of them until it was too late. Try with fresh grilled tuna sometime. This dish sounds absolutely delicious. a variation on a puttanesca sauce, I think. :) I LOVE capers, and I think you're right. This dish would love it. Perhaps a few sun-dried tomatoes... increase the recipe to accommodate 16 servings .. put my face it in .. yes I think it'll be delicious!! ["Christine F. Muehling" Thanks for posting it.] * Exported from MasterCook * Peasant Soup With Fontina Cheese Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 slices stale bread -- (6 to 9) 16 ozs. Italian Fontina cheese -- thinly sliced 4 ozs. grated nonfat Parmesan cheese 6 cups chicken or beef broth pepper to taste In a deep casserole or baking dish, place a third of the bread in a single layer. Cover with 1/3rd of cheese slices. Sprinkle a little Parmesan cheese. Repeat two more times. Heat the broth to boiling and pour over all. Place in 400 degree oven, uncovered and bake 20-30 minutes. Sprinkle with pepper and serve. This can also be served by placing one slice bread, 1 slice cheese and sprinkle with cheese, repeating two more times in 6 individual soup bowls. Pour hot broth over all and serve immediately. Serves 6 From "Neris" - - - - - - - - - - - - - - - - - - - NOTES : Hearty soup of Piedmont. Start with rustic country bread, or a chewy wheat and layered with cheese. * Exported from MasterCook * Pesach Carrot Kugel Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Jewish Pies, Crusts & Pastry Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 medium carrots -- scraped and grated 2 large apples -- peeled, grated 1 lemon -- unpeeled, grated 6 eggs -- well-beaten * 2 tablespoons matzo meal 1/2 cup potato starch 1 cup sugar 1/2 cup sweet red wine * or use the equivalent with Egg Beaters Combine, place in well-greased 2 quart (2 litre) baking dish, and bake in 375 degree F (190 degree C) oven until well-browned, about 50 to 60 minutes. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pesach Spinach Pie Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Jewish Pies, Crusts & Pastry Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large onion -- chopped 3 medium carrots -- peeled and grated 1 package chopped spinach 2 eggs -- well-beaten 1/2 cup matzo meal 1 1/2 teaspoons salt 1/8 teaspoon pepper Heat oven to 375 degrees F (190 degrees C). Cook the spinach, carrots and onion together in 1/2 cup water until the spinach is defrosted. Stir in remaining ingredients. Pour into a prepared pan and bake 45 minutes. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Piled High Veggie Potpie Recipe By :Crazy Plates Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Pies, Pastry & Crusts Sweet Potatoes & Yams Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup chopped onions 1 cup chopped red bell pepper 2 cloves garlic -- minced 2 1/2 cups vegetable broth 2 cups peeled cubed potatoes 1 cup sliced carrots 1 1/2 teaspoon dried rosemary 1/2 teaspoon dried thyme 1/4 teaspoon salt 1/4 teaspoon black pepper 1 cup sliced asparagus -- or sliced green beans 1/2 cup frozen green peas -- thawed 3 tablespoons all-purpose flour 1/4 cup chopped fresh parsley SWEET-POTATO BISCUIT CRUST: 1 1/2 cups all-purpose flour 1 tablespoon baking powder 1/2 teaspoon salt 3 tablespoon butter or margarine -- softened 3/4 cup mashed sweet potatoes 3/4 cup 1% milk milk for brushing top of crust 1. Spray a large, non-stick, saucepan with non-stick spray. Add onions, red pepper, and garlic. Cook and stir over medium high heat until vegetables begin to soften, about 4 minutes. 2. Add 2 cups broth, potatoes, carrots, rosemary, thyme, salt, and pepper. Bring to a boil. Reduce heat to low. Cover and simmer for 12 minutes, until potatoes are almost tender. Stir in asparagus and peas. Cook for 3 more minutes. 3. In a small bowl, mix 3 tablespoons flour with remaining 1/2 cup vegetable broth until smooth. Add to vegetable mixture. Cook until bubbly and thickened. Stir in parsley. Transfer to a 2-quart casserole dish. Set aside. 4. Preheat oven to 425F. In a large bowl, combine flour, baking powder, and salt. Cut in butter until mixture resembles coarse crumbs. Whisk together sweet potatoes and milk, then add to flour mixture. Stir until a soft ball forms. Transfer dough to a lightly floured surface, and roll or pat out to fit top of casserole. Place dough over vegetables. Brush with milk. Bake for 20 minutes, until crust is puffed up and golden brown. Let cool for 5 minutes before serving. Per Serving: Calories 320; Total Fat 7.1 g, Fiber 5.2 g Percent of Calories from Fat: 20 Source: "Crazy Plates by Janet & Greta Podleski" S(Email from): "lowfatcooking.guide@ABOUT.COM on 25 Feb 2000" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pita Pizza #2 Recipe By :HEALTHY HEART COOKBOOK, by Stanford University Serving Size : 1 Preparation Time :0:10 Categories : Eat-LF Mailing List Mediterranean Pizzas & Calzones Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 ounce lowfat mozzarella cheese -- shredded 1 pita bread sun-dried tomato halves -- rehydrated with water and chopped 1 marinated artichoke heart -- rinsed and drained chopped or sliced fresh basil red pepper -- hot or mild fresh or roasted Shred low-fat mozzarella onto pita round, add sun-dried tomatoes, marinated artichoke heart, snips of fresh basil and a bottled red pepper or, thinly slice a fresh red pepper. Broil until hot and bubbly. (p237) >From THE STANFORD UNIVERSITY HEALTHY HEART COOKBOOK, by Helen Cassidy Page and John Speer Schroeder (Chronicle, 1997). >Edited by Pat Hanneman 3/98 EACH: 286 cals, 18% cal from fat: 6g fat, 6g fiber From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Poached Oranges Recipe By :Woman's World, 2/11/97 Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Lg Navel Oranges 1 1/2 cups Unsweetened Apple Juice 2 Tbsp Apple Juice, Frozen Concentrate -- Unsweetened 6 Whole Cloves 1/2 cups White Wine 4 Whole Peppercorns 1 Cinnamon Stick Orange Curl -- Garnish Mint Sprigs -- Garnish With sharp knife remove peel and pith from oranges; set aside. In large pot combine juice, juice concentrate, wine, cloves, peppercorns and cinnamon stick. Over med heat bring to a boil. Gently add oranges; cover and simmer 15 minutes, basting often. With slotted spoon, gently remove oranges to individual dishes. Increase heat to high and cook, uncovered, until poaching liquid is reduced by half, about 15 min. Strain and evenly pour over oranges. Garnish with orange curl and mint sprig, if desired. Time in kitchen: 10 min Ready to serve: 30 min Makes 4 servings. Per serving according to magazine: Cal 142; Fat 0g; Carb 31g; Pro 2g; Sod 8mg From Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Portobello Burritos With Tomatoes And Goat Cheese Recipe By :The Boston Globe - 12/25/96 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Mexican & Southwestern Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon olive oil 1 large Bermuda onion -- sliced 4 cloves garlic -- minced 4 large portobello mushroom caps -- sliced 3 cups cherry tomatoes -- halved 2 tablespoons balsamic vinegar 1 tablespoon dijon mustard 1 bunch arugula -- about 4 cups salt and pepper -- to taste 6 10 inch flour tortilla 6 ounces goat cheese Heat oil in a large skillet over medium-high heat. Add onion and saute for 5 minutes. Toss in garlic and mushrooms and saute for 5 minutes. Turn heat to high and add tomatoes, vinegar and mustard, and cook for 3 minutes. Stir in arugula to wilt it and season with salt and pepper. Heat each tortilla in a large skillet over medium low heat until soft and warm. Spoon a portion of the tomato mushroom mixture down the center. Sprinkle with goat cheese and fold the left side over the filling. Fold in the top and bottom of the tortilla and then fold the right side over the top and bottom flaps, to form an envelope shaped bundle. From Katherine Rodman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Portobello Layered Mashed Potatoes Recipe By :October 1999 Issue of Cooking Light Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Potatoes Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds Yukon gold potatoes 3/4 cup low-fat buttermilk 1 teaspoon salt -- divided 1/4 teaspoon ground nutmeg 1/4 teaspoon pepper -- divided 1 1/2 teaspoons butter or stick margarine 1/4 cup minced fresh onion 2 garlic cloves -- minced 1 pound finely chopped portobello mushroom caps -- about 3 1/2 cups 1/3 cup chopped fresh basil -- or 2 t. dried cooking spray 1 ounce grated fresh parmesan cheese -- 1/4 c. 1/2 teaspoon paprika 1/2 teaspoon olive oil Put potatoes in saucepan & cover w/ water; bring to a boil. Reduce heat and simmer 30 min. Drain, reserving 1/2 c. cooking water. Cool & peel pot. & mash. Add reserved cooking water, buttermilk, 3/4 t. salt, nutmeg, & 1/8 t. pepper, & beat at med. speed of a mixer until smooth. Melt butter in a med. nonstick skillet over med/hi heat. Add onion, garlic, & saute 2 min. Add mushrooms & cook 2 min. w/out stirring. Cook until liquid almost evaporates (about 4 min.), stirring frequently. Remove from heat, & stir in 1/4 t. salt, and 1/8 t. pepper, and basil. Preheat oven to 375 degrees. Spread 1/3 of potato mixture in bottom of an 8-inch square baking dish, coated w/ cooking spray. Spread half of mush. mixture over potato mixture; repeat layers, ending w/ potato mixture. Sprinkle top w/ cheese, & paprika; drizzle w/ oil. Bake at 375 degrees for 25 min. Makes 8-1 c. servings. Source: "Cooking Light Reader Exchange Board" Yield: "8 cups" This recipe has gotten rave reviews on the Cooking Light sight Http://www.cookinglight.com From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : if you haven't made this yet you will absolutely LOVE it (at least we did). We found it to be so "meaty" tasting that we ate it as a main dish...just a green salad and maybe a glass of wine and you are all set. One other thing that I really like is that we both work and I am constantly searching for things that I can make on weekends and then just "nuke and eat" after work. * Exported from MasterCook * Potato Mushroom Frittata Recipe By :Healthy HomeStyle Cooking, Pillsbury Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Eggs -- Note 1 5 Egg Whites -- Note 2 2 1/2 cups Diced Unpeeled Red Potatoes 2 1/2 cups Sliced Fresh Mushrooms 2 Tbsp Sliced Green Onions 2 Cloves Garlic -- Minced 1 Tsp Dried Basil -- Or 4 Tsp Chopped Fresh Basil 1 cups Chopped Seeded Tomatoes 2 Tbsp Grated Parmesan Cheese Note 1: Original recipe used 5 eggs Note 2: Original recipe used 2 egg whites In med bowl, combine eggs and egg whites; beat well. Set aside. Spray large nonstick skillet with nonstick cooking spray. Heat over med-high heat until hot. Add potatoes; cover and cook 8 - 10 min or until crisp-tender, stirring occasionally. Add mushrooms, onions, garlic and half of the basil; cook and stir 4 - 5 min or until garlic is golden brown. Reduce hat to low; pour egg mixture into skillet. Cook 4 min. As edges set, run spatula around edge of skillet and lift egg mixture to allow uncooked egg to flow to bottom of skillet. Cover; cook an additional 3 - 5 min or until top is set but still moist. Top with tomato, Parmesan cheese and the remaining basil; cover tightly. Remove from heat; let stand 1 - 2 min. Cut into wedges to serve. If desired, season to taste with pepper. 4 servings Serving nutrition per magazine: Cal 160, Total Fat 7g, Sat Fat 2g, Carb 11g, Fib 1g, Pro 12g, Sod 160mg Exchanges: 1/2 Starch, 1 1/2 Med-Fat Meat OR 1/2 Carb, 1 1/2 Med-Fat Meat WW Points: 3 (per my measurements) This was very good. When we did it on another variation of the measurements it was waaaaaaaay to little in the frittata to feed 2 let alone 4. We changed it so it has more filling ... and I think turned out good. There isn't a lot of egg mixture but enough I thought. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 135.9 Total Fat 4.6g Sat Fat 1.4g Carb 12.2g Fib 1.7g Pro 11.9g Sod 131mg CFF 30.3% * Exported from MasterCook * Provencal Dinner Menu Recipe By :Better Homes and Gardens Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- MENU: Sage-Rubbed Pork with Apple Glaze -- see recipe Mustard Potatoes with Garlic and Leeks -- see recipe Red Leaf Salad with Goat Cheese -- see recipe Lemon-Basil Vinaigrette Fruit [551 cals, 26% cff, 16g fat, 5g fiber] CAUTION: The salad by itself is not under 30% cff - BH&G suggests buying a fatfree salad dressing. From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pueblo Pie Recipe By :The Peaceful Palate,Jennifer Raymond, pp 119 Serving Size : 10 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Pies, Pastry & Crusts Soyfoods Vegan Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup water 1 large onion -- chopped 1 tablespoon minced garlic -- about 4 large cloves 28 ounces canned crushed tomatoes 4 teaspoons chili powder 2 teaspoons cumin 2/3 cup textured vegetable protein -- (TVP) 2/3 cup water --- 1 can garbanzo beans -- (15 oz size) 1/2 cup roasted red peppers -- (about 2 peppers) 3 tablespoons tahini 3 tablespoons lemon juice --- 12 corn tortillas -- torn in 1/2 2 cans vegetarian chili beans -- (15 oz size) 1 cup chopped green onions 1 cup corn -- fresh or frozen -- to 2 cups Heat 1/2 cup water in a large pot or skillet and cook the onion and garlic until soft, about 5 minutes. Add the tomatoes chili powder, cumin, TVP, and 2/3 cup of water. Simmer over medium heat 5 minutes. Process the garbanzo beans, roasted peppers, tahini, and lemon juice in a food processor or blender until very smooth. Spread about 1/2 cup of the tomato sauce in the bottom of a 9x13 inch baking dish. Cover with a layer of tortillas, then spread with a third of the garbanzo bean mixture, using your fingers to hold the tortillas in place. Sprinkle with a third of the chili beans, green onions, and corn. Spread about 1 cup of tomato sauce over the top. Repeat the layers twice, ending with the tomato sauce. --- When I make it again, I might reduce the tahini by 1 tbsp, and I will probably reserve some of the cheeze for another use. (There was a generous amount, and I don't think the pie needed it all.) To add some heat, I'll sub 1 can of the Ro-Tel tomatoes. The texture of this dish is very soft; if you like more "chew", use more corn or add some chopped bell peppers to the corn layer. If you are not a dried TVP fan, you could use ground beef or the Gimme Lean hamburger. You could also add lowfat cheese, if you like. You can prepare the mixtures for the layers in advance. However, to prevent the tortillas from completely disintegrating, I would assemble the pie just prior to baking. I did bake it longer than the 20 minutes because my mixtures had been refrigerated. This makes a lot; because it is so rich and filling, I believe it really would serve 10. The leftovers were even better, and we froze half the pie. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Pueblo Pie is a bit like a Mexican lasagne, with layers of tortillas, garbanzo cheeze, chili beans, corn, and a spicy tomato sauce. Serve it with a green salad for a very satisfying meal. --- This pie was extremely rich tasting (no one would believe this is lowfat)! The richness is probably largely due to the garbanzo, tahini, and roasted red pepper filling. This mix tasted similar to the pimiento cheese spreads I used to eat in the South. Actually, it's just a variation of hummus, and would also be excellent as a sandwich spread or dip. I think the roasted red pepper is the secret. And it's a lovely color. For once, I made the recipe exactly as written, except my "cheeze" was a little dry, so I added a bit of the canned bean liquid. I also simmered the TVP mixture for about 15-20 minutes, because I find that more time greatly improves the taste of TVP.