* Exported from MasterCook * Q And A About The Mediterranean Diet Pyramid Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. 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 Exert: 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 * Quick Cassoulet Recipe By :Mr. Food's Easy Cooking Jan/Feb 2000 Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Legumes Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon vegetable oil 2 carrots -- chopped 2 stalks celery -- chopped 1 small onion -- chopped 2 cloves garlic -- minced 1/2 pkg kielbasa, Healthy Choice -- cut in 4 pieces 15 1/2 ozs canned kidney beans -- rinsed and drained 15 1/2 ozs canned cannellini beans, goya -- rinsed and drained 14 1/2 ozs canned tomatoes -- with garlic 2 bay leaves 1 tsp dried thyme 1/2 tsp salt 1/4 tsp pepper chopped fresh parsley -- for garnish In a large skillet, heat oil over medium-high heat. Add carrots, celery, onion, and garlic. Cook 3 to 5 minutes, or until the carrots are crisp-tender, stirring occasionally. Add sausage and cook 2 more minutes. Stir in red kidney beans, Great Northern beans, undrained tomatoes, bay leaves, thyme, salt, and black pepper. Cover the skillet and reduce heat to low. Simmer 10 minutes, or until the vegetables are tender, stirring occasionally. To serve, remove and discard bay leaves and sprinkle with parsley. Makes 4 servings. Economical roundout: Italian or French Bread. Cost per serving = $.95. Formatted by Lynn_Thomas@prodigy.net. Source: Mr. Food's Easy Cooking Jan/Feb 2000. Lynn's notes: Made this 1-25-2000; used Healthy Choice kielbasa and 5 garlic cloves. This dish went together quickly and was very good on a cold, rainy night. Message From Lynn Thomas to The TNT Recipes List. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : Lynn Thomas at TNT posted this one about a month ago. I just made it tonight and it is WONDERFUL. I adapted the ingredients to the size of my cans and brands to get the right nutritional analysis, and Weight Watchers Points (3). I have a pretty good sized appetite and I ate 2 servings and I'm stuffed. 3 WW points * Exported from MasterCook * Quick White Bean Soup Recipe By :Mauny Kaseburg, Seattle, WA Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 19 oz. cans minestrone soup (low/no fat) 2/3 cup canned small white beans -- rinsed and drained 3 ounces canadian-style bacon or ham -- thin strips 1 cup low-sodium chicken broth red pepper flakes -- to taste 1/4 cup minced fresh parsley -- optional 1 tablespoon fresh lemon juice -- optional Heat soup, beans, Canadian bacon or ham, stock, and pepper flakes together over medium flame in large saucepan, until heated through, about 5 minutes. Add parsley and lemon juice, if desired. Heat 2 minutes. Serve hot. S(Collection): "(http://www.chefshop.com/)" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Dig into this beefed (or porked) up canned minestrone soup swimming with added white beans and bites of Canadian bacon. Lean Canadian-style bacon, from the tender back portion of the hog rather than the fatty belly that's used for regular bacon, was originally exported from Canada to England during a British pork shortage. Canadians, however, call this type of bacon "back bacon." * Exported from MasterCook * Radish Salad With Alfalfa Sprout And Oranges Recipe By :Hanneman (tested) Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 oranges -- more or less 12 radishes 3 ounces alfalfa sprouts -- (3-4) OPTIONS: 1 tablespoon Orange marmalade (or more) -- mixed with 1/4 teaspoon Fig balsamic vinegar honey or sugar young spinach or arugula Cut the peel off the oranges, sliced into rounds or half-rounds. Slice radishes. Break up the clump of sprouts into smaller pieces and toss with the oranges and radishes. Let stand for 15 minutes. Drain some of the juice and add the marmalade and vinegar. Toss. Sweeten to taste. Toss with greens if using. Description: "Sprouts soaked in orange juice with biting radish" Source: "Tomato Blessings and Radish Teachings: E. E. Brown" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Fresh salad -- no salt, pepper or oil -- that inspires many variations. Try sliced beets and persimmons; chives or green onions and carrots. Sweeten with crumbed macaroon. A fusion salad. Cleansing. * Exported from MasterCook * Red Leaf Salad With Goat Cheese Recipe By :Mature Outlook, Feb 2000 Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup dried red and/or yellow tomatoes (not oil-packed) 8 cups torn red leaf lettuce 1/2 cup pine nuts or slivered almonds -- toasted 1/2 cup salad dressing -- (see below) 2 ounces semi-soft goat cheese (chevre) or feta cheese -- crumbled Lemon-Basil Vinaigrette 1/4 cup lemon juice 3 tablespoons honey 2 tablespoons snipped fresh basil -- or 1 1/2 teaspoons dried basil -- crushed 1 tablespoon olive oil or salad oil In a small bowl cover dried tomatoes with boiling water; let stand for 10 minutes. Drain tomatoes, discarding liquid. Finely snip tomatoes. To tote, place snipped tomatoes, lettuce and nuts in separate self-sealing plastic bags. Then place bags, vinaigrette or salad dressing and cheese in a cooler with an ice pack. Just before serving, combine lettuce, tomatoes, and pine nuts or almonds in a large salad bowl. Shake the vinaigrette or dressing well; pour over lettuce mixture. Add cheese. Gently toss to mix. Lemon-Basil Vinaigrette: In a screw-top jar combine 1/4 cup lemon juice; 3 tablespoons honey; 2 tablespoons snipped fresh basil or 1 1/2 teaspoons dried basil, crushed; and 1 tablespoon olive oil or salad oil. Cover and shake well. Shake before serving. Makes about 1/2 cup. 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: 137 cal., 9 g total fat (60%), 13 g carbo., 2 g fiber; Dietary exchanges: 2 vegetable, 0.5 meat, 0.5 fat.] Cuisine: "Provencal" Source: "Better Homes and Gardens" S(Collection): "Hanneman (kitpath@earthlink.net)" - - - - - - - - - - - - - - - - - - - NOTES : Look for goat cheese, which is also called chevre, in the specialty deli or the specialty cheese section of your supermarket. * Exported from MasterCook * Red Pepper Soup With Lime Recipe By :Soup Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large onion -- chopped 4 red bell peppers -- seeded and chopped 1 teaspoon olive oil 1 clove garlic -- crushed 1 small red chile pepper -- sliced 3 tablespoons tomato paste 4 cups defatted chicken or mild vegetable broth 1 lime (juice and peel) -- finely grated, some julienned salt and black pepper sugar -- if desired cilantro leaves, whole -- optional lowfat yogurt -- optional Cook the onion and peppers slowly in the oil in a covered saucepan for about 5 minutes, shaking the pan occasionally, until soft. (It will take longer if you remove the cover to stir.) Stir in the garlic, chile pepper and tomato paste. Add half the broth and bring to a boil. Cover and simmer for 10 minutes. Leave the soup to cool slightly.Remove the peels from the pepper if desired. Puree in a food processor or blender. Return to the pan and add the remaining stock, the grated zest and juice. Season with salt and pepper. Add a pinch of sugar if desired. Return the soup just to a boil. Serve at once. Garnish with lime julienne and cilantro. Offer a dollop of lowfat yogurt, plain or with fruit (peach). ____________ [PER CUP without garnish: 92 cals, 10% cff, 2g fat, 4g fiber] Tip: When onions are too potent, chop the onion and rinse in ice water. Drain and dry with paper towel. Air dry awhile then soften in the oil. Variation: Make a yellow bell pepper soup, replacing the tomato paste with cooked carrot puree (baby food). Attractive when red and yellow soup are served side by side in the same bowl. Source: "The Soup Bible, Debra Mayhew, Ed., (1999 Hermes House)" S(Collection): "kitpath@earthlink.net (2000-Jan)" - - - - - - - - - - - - - - - - - - - Serving Ideas : French bread (not sour dough) NOTES : This is a light soup to begin a meal. The beautiful, rich red color is very appetizing. Vary the amount of hot pepper to taste. The citrus here is lime; but I''ve had pepper soup splashed with orange juice. Now that the blood oranges are coming in.... * Exported from MasterCook * Risotto With Swiss Chard Recipe By :Weight Watchers Cut the Fat Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 1/2 cups chicken broth 1 tablespoon olive oil 1 cup onion -- finely chopped 8 ounces arborio rice -- or other short-grain 8 ounces white wine 10 ounces Swiss chard -- chopped 2 tablespoons grated parmesan cheese 1/4 teaspoon ground black pepper 1/4 teaspoon nutmeg Bring chicken broth to just below a boil; reduce heat and keep at a simmer. Heat oil and saute onion, until softened, about 2 minutes. Add rice, stir to coat and cook, stirring constantly, 1 minute. Lower heat to medium; add 1 cup of the broth; cook, stirring constantly, until liquid has been absorbed. Add wine; cook until liquid is absorbed. Add 1 cup of the chard and stir. Alternate adding remaining broth, 1/2 cup at a time, with chard, 1 cup at a time, stirring constantly until liquid is absorbed. The risotto is done when most of the liquid is absorbed and the rice and chard are tender, 18-20 minutes total cooking time. Remove from heat; stir in cheese, pepper, and nutmeg. Divide evenly among 4 plates and serve immediately. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : The slightly bitter Swiss chard is a nice contrast tot he creamy risotto in this Northern Italian comfort food. * Exported from MasterCook * Roasted Brussels Sprouts Recipe By :adapted from The Barefoot Contessa Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Rave Reviews Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds Brussels sprouts 1 tablespoon good olive oil -- * kosher salt 1/2 teaspoon freshly ground black pepper * Orig was 3 tbsp olive oil Preheat the oven to 400F. Wash the Brussels sprouts and cut off the ends. Pull off any yellow outer leaves. Mix them in a bowl with the olive oil, salt and pepper. Turn them out on a baking sheet and roast for 35-40 minutes, until crisp outside and tender inside. Shake the pan from time to time, to brown the Brussels sprouts evenly. Sprinkle with more kosher salt and serve. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : This recipe was posted to another list with rave reviews, and I gave it a try tonight. Wow, were these good! And they would have been even better if my sprouts hadn't been in the fridge for 2 weeks. Very crispy on the outside, and even DH, who does not like Brussels Sprouts ate them. I now serve Brussels sprouts with Ume Plum vinegar. If you plan to do this, omit or reduce the salt in this recipe as the vinegar is salty itself. * Exported from MasterCook * Roasted Eggplant With Vietnamese Mint Sauce Recipe By :Pacific Light Cooking, Ruth Law (1998) Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound Japanese eggplants (3-4 small) Canola oil spray 4 teaspoons fresh lime juice 4 teaspoons rice vinegar 4 teaspoons fish sauce 2 tablespoons sugar -- plus 2 teaspoons sugar -- combined 3 cloves garlic -- minced 1/4 cup finely chopped fresh mint leaves 1/8 teaspoon red pepper powder (optional) -- more to taste 1 Dash salt -- (optional) 1. Preheat the oven to 400 degrees. 2. Cut the eggplants on the diagonal into 3/4-inch slices. Lightly coat a baking sheet with canola oil spray. Place the eggplant slices side by side on the sheet. Lightly spray the top of the slices with more oil spray. Bake for 20 minutes, turn the slices over and bake for 10 minutes more, or until golden brown on each side. 3. While the eggplant is baking, combine the lime juice, rice vinegar, fish sauce, red pepper powder, sugar, garlic, mint, and salt, if using, in a small bowl. Stir until the sugar dissolves. Drizzle the sauce over the warm eggplant. Serve as appetizer or side dish. [each: 50 cals, 10% cff, 1g fat, 2g fiber] Cuisine: "Southeast Asian" S(Collection): "Pat Hanneman (kitpath@earthlink.net) 2000-Feb" - - - - - - - - - - - - - - - - - - - NOTES : Simple roasted eggplant topped with a tangy sauce brightened with fresh mint can be served as a vegetable side dish for a main course or as an appetizer. You can roast the eggplant and make the sauce ahead if you like. When serving, just reheat the eggplant and add the sauce. here's an idea for eggplant. We can always get fresh mint. * Exported from MasterCook * Roasted Garlic Potato Soup Recipe By :Cooking Light, May 1995, page 98 Serving Size : 7 Preparation Time :0:15 Categories : Eat-LF Mailing List Meats Rave Reviews Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 whole garlic heads 2 bacon slices -- diced 1 cup diced onion 1 cup diced carrot 2 cloves garlic -- minced 6 cups diced baking potato -- (2 pounds) 4 cups low-salt chicken broth 1/2 teaspoon salt 1/4 teaspoon pepper 1 bay leaf 1 cup 2% low-fat milk 1/4 cup chopped fresh parsley Remove white papery skin from each garlic head (do not peel or separate cloves). Wrap each head separately in aluminum foil. Bake at 350 degrees for 1 hour; let cool for 10 minutes. Separate cloves, and squeeze to extract 1/4 cup of garlic pulp; discard the skins. Cook bacon in a large saucepan over medium-high heat until crisp. Add onion, carrot, and minced garlic; saute 5 minutes. Add potato, broth, salt, pepper, and bay leaf; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until potato is tender; remove bay leaf. Combine garlic pulp and 2 cups potato mixture in a blender or food processor, and process until smooth. Return puree to pan; stir in milk, and cook over low heat until thoroughly heated. Remove from heat, and stir in chopped parsley. Yield: 7 servings (serving size: 1 cup). Source info: Cooking Light - Online (Recipe of the Week) - February 2, 2000. NUTRITIONAL INFORMATION according to Cooking Light: CALORIES 199 (14% from fat); PROTEIN 7.8g; FAT 3g (sat 1.1g, mono 0.5g, poly 0.4g); CARB 38g; FIBER 3.9g; CHOL 5mg; IRON 2.8mg; SODIUM 300mg; CALC 150mg 3 WW points -- Note from Nancy Pallotta: Brenda and all, This is the best potato soup I've ever had, bar none. Hubby and son don't like it (too much garlic, they say! Is there such a thing?) so when I make it, which is often, my daughter and I fight over it. Don't bother cooking bacon, the Hormel bacon pieces in a jar work quite well. I don't dice carrots for it, I roughly chop the pre-shredded (the coarsely shredded ones) ones from the produce aisle, and I never add the milk. It's been a hit here for 2 or 3 winters now. Think I'll go make a pot :) Nancy P. I saw this recipe and immediately thought of you! I sure hope that the roasted garlic gets much less pungent since this recipe has almost whole head of garlic per serving! (I know that roasting generally does produce a mild yummy flavor). Reggie, also notice that they recommend using a blender or food processor for the garlic-potato mixture. This just came in my Cooking Light E-mail Newsletter this morning. I think that I'll try it, but I don't keep 2% milk or raw bacon around. We buy the already cooked kind at Sam's and keep it in the freezer to microwave as needed. I'm going to use 2 Tablespoons of Oscar Mayer Real Bacon Bits plus 1 Tablespoon of canola oil to saute the veggies and substitute skim milk. This would bring the WW points up to 4 [212 cals, 4 g. fat (13%CFF), 4 g. fiber] ["Jane" ] MC formatted by Brenda Adams 2/4/2000. - - - - - - - - - - - - - - - - - - - NOTES : Thickened by mashed potatoes, this rich soup gets its hearty, smoky flavor from the addition of bacon and garlic. This was WAY wonderful....it is was a 1!! The only thing I like to not is that 5 garlic heads was too much - I used only 2 1/2 heads (and they weren't that big) to make the 1/4 cup. Also, I used turkey bacon and it tasted just fine. [aml@skypoint.com * Exported from MasterCook * Roasted Green Beans Recipe By :Mark Foy, Taste of Vitality Serving Size : 8 Preparation Time :0:40 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds green beans 5 garlic cloves -- crushed 1 teaspoon olive oil 1/2 teaspoon sea salt --- 3 tablespoons balsamic vinegar Toss green beans, garlic, olive oil, and salt in baking dish, and roast in a 350 degree F (175 degree C) oven (no need to preheat oven) for 40 minutes. Before serving, toss with balsamic vinegar. VARIATIONS: - "Roasted Asparagus" - use asparagus spears in place of green beans. - Try this with other vegetables. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Mexican Style Vegetables Recipe By :Mark Foy, Taste of Vitality Serving Size : 8 Preparation Time :0:40 Categories : Eat-LF Mailing List Mexican & Southwestern Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large onion -- thinly sliced 3 large red bell peppers -- cut into 2" pieces 2 large carrots -- cut into 2" pieces 1/2 medium red cabbage -- cut into 2" pieces 2 medium Anaheim chili peppers -- cut into 2" pieces 1 cup cooked kidney beans 1 1/2 teaspoons corn oil -- or any vegetable oil 2 teaspoons cumin powder 2 tablespoons dried oregano 1/8 teaspoon cayenne -- to taste 1 teaspoon sea salt 2 tablespoons red wine -- optional Toss cut vegetables, kidney beans, oil, herbs, spices, salt, and wine, if desired, in a bowl. Transfer to baking sheet (it should not need to be oiled since the vegetables are oiled) and roast in a 450 degree F (230 degree C) oven (no need to preheat oven) for about 50 minutes, or until the vegetables are not hard, and have browned. During the last 30 minutes of roasting, toss vegetables every 10 minutes to ensure they do not burn on any one side. VARIATIONS: - Add pitted olives. Note: this will increase the percentage of calories from fat. From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Depending on the chilies used, and on the amount of cayenne used, this dish can be very spicy. --- Here's a somewhat different roasted veggie dish. Since we love chili peppers, I'd probably use a couple different varieties when I make this. I'll bet this would great served in tortillas. * Exported from MasterCook * Roasted Tomato Soup With Basmati Rice Recipe By :Reasons to Roast, Downard and righter (1977) Serving Size : 4 Preparation Time :0:15 Categories : Eat-LF Mailing List Rice Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds tomatoes (or more) -- cored and halved 2 leeks (white and pale green) -- quartered and washed 4 cloves garlic 2 teaspoons olive oil -- or more if needed 1 teaspoon dried basil 1 teaspoon dried thyme salt and black pepper 2 cups defatted chicken broth 1/2 teaspoon grated orange peel 3 tablespoons minced fresh basil 1. Preheat oven to 450F 2. In a large roasting pan, combine the tomatoes, leeks and garlic. Add the oil, dried basil, thyme and salt and pepper to taste; toss to combine. Roast for 30 minutes, turning the vegetables once, or until soft. 3. In a food processor or blender, puree the roasted vegetables in batches, adding some of the chicken broth to each batch. Force the puree through a medium sieve or food mill into a large saucepan. 4. Add additional broth to the saucepan, if needed to thin the mixture, and bring to a simmer. Add the rice, orange zest and salt and pepper to taste. Simmer, stirring occasionally, for 20 minutes, or until the rice is tender. 5. Stir in the fresh basil and ladle the soup into a bowl. [EACH 105 cals, 17% cff, 2g fat, 6g fiber] Description: "Light and refreshing soup with hint of orange. Serve hot or chilled." Yield: "6 cups" Start to Finish Time: "1:05" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Vegetable Broth #2 Recipe By :Winter Vegetarian, Darra Goldstein (1996: Harper) Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large onion -- quartered 6 garlic cloves -- left whole 2 leeks with 1-inch of the greens -- sliced lengthwise and rinsed well 4 large carrots -- halved 1 parsnip -- halved 1 small turnip -- quartered 1 fennel bulb -- trimmed and quartered 1/2 pound button mushrooms -- wiped, left whole 1 tablespoon olive oil 1 cup water or dry white wine -- plus 2 quarts water 1 ounce parsley sprigs -- (1-large handful) 1/2 pound cabbage -- coarsely chopped 1 bay leaf 1 1/2 teaspoons black peppercorns 1/4 teaspoon dried savory 1/2 teaspoon salt -- or to taste 1. Preheat the oven to 400F. 2. Place the onion, garlic, leeks, carrots, parsnip, turnip, fennel, and mushrooms in a large roasting pan and drizzle with the olive oil. Roast the vegetables, stirring two or three times, until browned, about 45 minutes. 3. Transfer them to a large stockpot. Deglaze the roasting pan with 1 cup of water or wine, scraping up all the browned bits clinging to the pan. Pour this liquid into the pot with the vegetables. 4. Add the 2 quarts water, the parsley, cabbage, bay leaf, peppercorns, and savory Bring to a boil, then simmer the stock for 1.5 hours. 5. Strain the stock, pressing down on the vegetables. Season to taste with salt. [EACH CUP: 105 cals, 17%cff, 2g fat, 6g fiber] Yield: "2 quarts" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Scrub or rinse vegetables. There is no need to peel until you want a pale stock. She says to leave the skins on, especially the onion, if you want a darker broth. * Exported from MasterCook * Roasted Vegetable Calzone Recipe By :Prevention Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pizzas & Calzones Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 1 red bell pepper -- thinly sliced 1 zucchini -- thinly sliced 1 yellow summer squash -- thinly sliced 1 small onion -- thinly sliced 2 cloves garlic -- minced salt black pepper 1 frozen french bread loaf -- 12 ounce cornmeal 2 tablespoons crumbled gorgonzola cheese 2 tablespoons shredded part-skim mozzarella cheese In a large ovenproof frying pan over medium heat, heat the oil and saute the red peppers, zucchini, squash, onions and garlic for 2 minutes, or until tender. Put the pan in the oven and bake at 500 degrees for 10 minutes, stirring the vegetables occasionally. Remove from the oven; add salt and black pepper to taste. Allow to cool while shaping the dough. Do not turn off the oven. Coat a baking sheet with nonstick spray; place on the lowest rack of the oven. Dust another baking sheet with cornmeal. Divide the dough into 4 pieces; form into 7-inch rounds. Place the rounds on the cornmeal-dusted baking sheet. Spoon the vegetable mixture evenly over half of each round. Sprinkle the Gorgonzola and mozzarella evenly over the vegetable mixture. Brush the outside edges of the rounds with water; fold the dough over the vegetables, pinching the edges to seal. Carefully slide the calzones onto the prepared, preheated baking sheet. Bake for 10 to 12 minutes, or until crisp and brown. Calories 302, fat 6.4g; %Calories from Fat 19% S(Collection): "http://www.prevention.com/" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Calzones, serving-size pizza turnovers, originated in Naples. These hearty, low-fat calzones may be assembled ahead of time. Calories and fat were reduced by:;; * reducing the amount of oil;; * replacing 4 cups of Muenster cheese with 2 tablespoons of part-skim mozzarella and Gorgonzola cheese;; * replacing the sausage with vegetables;; * a handful of reduced-fat crackers replaces regular crackers * Exported from MasterCook * Roasted Yellow Pepper Risotto Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 7 ounces roasted yellow pepper 4 cups chicken stock 1 cup chopped vidalia onion 1/4 cup water 1 1/2 cups rice -- (vialone nana/ carnaroli/ or arborio) 1 cup dry white wine 2 tablespoons grated pecorino Toscano cheese 1/8 teaspoon black pepper 2 tablespoons chopped fresh flat-leaf parsley 1. Puree the roasted pepper in a food processor. Set aside. 2. Bring the chicken stock to a boil in a medium saucepan. Reduce the heat to maintain a simmer. 3. Preheat a large, heavy-bottomed pan over high heat. Add the onion and cook, stirring constantly, until translucent, about 1 minute. Add the water and cook 1 to 2 minutes, stirring, until all the water has been absorbed. Add the rice. Cook and stir until browned, about 2 minutes. 4. Reduce the heat to medium-low. Slowly add 1-1/2 cups of the stock, stirring vigorously. When the stock has been mostly absorbed and small craters dot the surface, add another 1 cup. Stir and bring back to a simmer. Stir in the wine. Add another 1/2 cup stock and the roasted pepper puree. Continue to add the remaining stock 1/2 cup at a time, stirring after each addition. After the last addition, keep stirring until the liquid has been absorbed and the rice is creamy. The total preparation should take 20 to 25 minutes from the first addition of stock. 5. Stir in the grated cheese, black pepper, and parsley. Serve a scant 1 cup to each person. [each: 236 cals, 5% from fat, 1g fat, 2g fiber] Source: "99% Fat-Free Italian Cooking" S(Email From): "trp@gourmetconnection.com on 22 Feb 2000" Yield: "6 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasting Vegetables Before Freezing Recipe By :Preserving Summer's Bounty (Rodale: 1995) Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Roast root vegetables. Start with small whole beets or 2 to 3 inch long chunks of carrots, parsnips, potatoes, or sweet potatoes. Coat the vegetables with oil, and bake until tender at 400F for potatoes and sweet potatoes or at 375F for beefs, carrots and parsnips. Freeze. Microwave when ready to use. Roast sweet and hot peppers before freezing them. Broil each side until the skin chars. Remove from heat and let cool. Peel off the skin, and freeze the flesh. Cook and puree any kind of vegetables or fruit to use as a sauce or broth enrichment for soups, stews, or casseroles. Then freeze. To freeze, package cooled vegetables immediately. Glass jars require 1 2 to 2.5-inch headspace; paper and plastic containers need a 1/2-inch headspace, except for vegetables with lots of surface, like asparagus and broccoli -- they can be packed loosely and need to extra room. Work out air pockets and seal tightly. Best to package in serving or pantry sizes. Description: "Alternative to blanching" S(collection): "Pat Hanneman" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sage Rubbed Pork With Apple Glaze Recipe By :Mature Outlook, Feb 2000 Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons dried leaf sage -- crushed 1/2 teaspoon salt 1/4 teaspoon coarsely ground pepper -- may be doubled 2 14 ounce pork tenderloins -- approximately 3/4 cup apple jelly 1 tablespoon white wine Worcestershire sauce In a small bowl stir together sage, salt and pepper. Rub mixture evenly over pork tenderloins. Cover and refrigerate for 2 to 24 hours. When ready to cook, place tenderloins on a rack in a shallow roasting pan. Insert a meat thermometer. Roast in a 425 oven for 25 minutes. Meanwhile, for glaze combine apple jelly and Worcestershire sauce in a small saucepan. Stir over low heat until jelly is melted. Set aside. Spoon some of the glaze over tenderloins. Roast for 5 to 10 minutes more or till thermometer registers 160F. Spoon a little of the remaining glaze over tenderloins. Variation: Anise-Rubbed Pork with Apple Glaze: Prepare as above, except substitute 2 teaspoons anise seed, crushed, for the sage. 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: 205 cal., 4 g total fat, 20 g carbo., 0 g fiber; exchanges: 1 fruit, 3 meat] Cuisine: "Provencal" Source: "Better Homes and Gardens" S(Collection): "Hanneman (kitpath@earthlink.net)" - - - - - - - - - - - - - - - - - - - NOTES : Dining clubs endure when the recipes are easy on the cooks and cause the diners to rave. This sweet and savory entree scores on both counts. * Exported from MasterCook * Salmon And Broccoli Pilaf Recipe By :High Fiber Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 red onion -- chopped 1 clove garlic -- crushed 4 stalks celery -- chopped 1 yellow bell pepper -- diced 1 cup brown basmati rice 2 1/2 cups fish stock 1 1/4 cups dry white wine 14 ounces canned pink salmon -- drained and flaked 14 ounces canned red kidney beans -- rinsed and drained 12 ounces broccoli florets -- small pieces 3 tablespoons chopped fresh parsley 1 tablespoon light soy sauce -- or more to taste salt and black pepper 1 ounce toasted flaked almonds -- to garnish 1. Put the onion, garlic, celery pepper, rice, stock and wine in a saucepan and bring to a boil, stirring. Simmer uncovered for 25 - 30 minutes, until almost all the liquid has been absorbed, stirring occasionally. 2. Stir the salmon and beans into the rice mixture. Cook gently for another 5 to 10 minutes, until the pilaf is piping hot. 3. Meanwhile, cook the broccoli florets in boiling water for about 5 minutes, until tender. Drain thoroughly and keep warm. 4. Fold the broccoli into the pilaf, then stir in the parsley and soy sauce and season to taste. Garnish with flaked almonds and serve immediately. [EACH 608 cals, 25% cff, 15g fat, 67g carb, 12g fiber] Description: "This quick and easy pilaf" Source: "High Fiber Cookbook by Anne Sheasby (1997)" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Salmon Burgers With Honey Barbecue Sauce Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Burgers & Loaves Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cups ketchup 1/4 cups honey 1 tablespoon cider vinegar 2 teaspoons prepared horseradish 1/2 teaspoon minced garlic 1/4 teaspoon crushed red pepper flakes 1 14 3/4 oz salmon, canned -- drained 1 cup dry bread crumbs 1/2 cup onion -- finely chopped 1/3 cup green bell pepper -- finely chopped 2 egg whites Cooking spray 4 hamburger buns -- toasted Heat broiler. In a small bowl, combine honey, ketchup, vinegar, horseradish, garlic and red pepper flakes until well-blended. Set aside 1/4 cup sauce. In separate bowl, mix together salmon, bread crumbs, onion, green pepper and egg whites. Blend in 1/4 cup of reserved sauce. Divide mixture into 4 patties ( 1/2 inch to 3/4 inch thick). Place on baking sheet coated with cooking spray and baste with remaining sauce. Broil 4 to 6 inches from heat 3 minutes. Turn and baste; broil 3 to 4 more minutes or until cooked through. Discard any remaining sauce. Place on buns and serve. Source: "http://www.accessatlanta.com/partners/ajc/epaper/editions/thursday/fo d_19.html" S(Formatted by Whome40@aol.com): "" - - - - - - - - - - - - - - - - - - - NOTES : According to the author: Per serving: 462 calories, 29 grams protein, 9 grams fat (percent calories from fat, 17), 66 grams carbohydrates, 36 milligrams cholesterol, 1,142 milligrams sodium, 3 grams fiber. * Exported from MasterCook * Sandwich Spread Recipe By :The Healthy Cook Serving Size : 1 Preparation Time :0:00 Categories : Dips Eat-LF Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup nonfat plain yogurt 1/4 cup light mayonnaise 2 Tbsp. Chopped fresh chives 1 Tbsp. Chopped fresh tarragon 1 tsp Dijon mustard 1 tsp. Brown mustard 1/2 tsp. Ground black pepper In a small bowl, combine the yogurt, mayonnaise, chives, tarragon, Dijon mustard, brown mustard and pepper. Let sit for 15 minutes to blend the flavors. Serve with the burgers (Veggie, turkey, or portobello caps) and soft kaiser rolls with lettuce and tomato. Source: Prevention's The Healthy Cook by the Food Editors of Prevention Magazine Health Books (Rodale Press, 1997) Author: David Joachim From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sauteed Green Beans Recipe By :First for Women, 2/28/00 Serving Size : 6 Preparation Time :0:35 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Lb Mushrooms -- Halved 2 Tsp Olive Oil -- Divided -- Note 1 1 1/2 Lb Green Beans And/Or Wax Beans -- Trimmed Cut Into 1 - 2" Pieces 1 Tbsp Minced Fresh Garlic 1 Tbsp Pink Peppercorns -- Crushed -- Note 2 Note 1: Original recipe used 2 Tbsp olive oil Note 2: I didn't use the peppercorns as I am allergic to them so they are not included in the MC nutritional analysis but are included in the magazine's nutritional analysis. In nonstick skillet over med-high heat, cook mushrooms in 1 tsp hot oil 5 min, or until tender and golden; remove from pan. In the same skillet over med-high heat, cook beans in remaining hot oil 5 - 7 min or until crisp-tender. Cover beans during the second half of cooking time. Stir in mushrooms and garlic; cook 1 - 2 min. (Covered and cooked with a little water toward the end.) Add pink peppercorns and season with salt to taste. Toss ingredients well to coat evenly. This was very good. Quick and easy to put together. Serves: 6 Work Time: 20 min Total Time: 35 min According to magazine (including peppercorns) per serving: Cal 91, Total Fat 5g, Carb 11g, Fib 3g, Pro 3g, Sod 10mg WW Points (per magazine): 2 WW Points (per my method): 0 From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 55.3 Total Fat 1.8g Sat Fat 0.3g Carb 9.3g Fib 3.9g Pro 2.7g Sod 8mg CFF 25% * Exported from MasterCook * Scalloped Corn #4 Recipe By :rong@pogo.wv.tek.com (Ronald M Gilbert) Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cans corn 2 cans creamed corn 1 can evaporated milk 1 egg 1 package saltine crackers -- one wrapped stack 1/4 cup onions -- chopped In a large bowl, mix all the above together except the milk. After mixing add enough milk to moisten well but not to be soupy. Add salt and pepper to taste. Place in baking bowl or dish (Pyrex, etc.) and top with specks of butter or margarine. Cover with foil and bake at 350 degrees for 45 minutes. Uncover and continue baking for additional 20-30 minutes to brown top. If recipe is doubled and baked in a larger dish add another 15 minutes to baking time. The secret is to keep the corn moist while in the oven. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Seared Scallops On Lemon And Spinach Risotto Recipe By : Serving Size : 4 Preparation Time :0:05 Categories : Eat-LF Mailing List Fish & Seafood Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 1/2 cups vegetable stock 2 tablespoons vegetable oil 2 cups arborio rice -- (see note) Cracked black pepper and sea salt 1 tablespoon vegetable oil 16 scallops 2 teaspoons grated lemon zest 6 1/2 ounces baby spinach leaves -- (about 3 cups well-packed) Parmesan cheese shavings and lemon wedges -- optional for garnish To prepare the risotto: Place the stock in a saucepan over medium-high heat. Bring to the boil, then reduce to a simmer. Heat the oil in another saucepan over medium heat. Add the rice and cook 1 minute. Add the stock, 1/2 cup at a time, stirring frequently and cooking until the stock has been absorbed and the rice is tender. Season with pepper and salt and keep risotto warm. Heat the oil in a frying pan over high heat. Sprinkle pepper and sea salt over the scallops. Place scallops in the pan and cook for 1 minute on each side or until seared. To serve, stir the lemon zest and the spinach through the risotto and spoon onto serving plates. Top with the scallops and serve with Parmesan and lemon wedges on the side. Note: Arborio rice is the short-grain Italian rice often recommended for risottos. Source: "http://www.accessatlanta.com/partners/ajc/epaper/editions/thursday/fo d_20.html" S(Formatted by Whome40@aol.com 2/2000): "" Start to Finish Time: "0:30" - - - - - - - - - - - - - - - - - - - NOTES : According to the author: Per serving: 569 calories, 29 grams protein, 12 grams fat (percent calories from fat, 19), 80 grams carbohydrates, 37 milligrams cholesterol, 241 milligrams sodium, 2 grams fiber. This recipe is among a collection of around 100 in "New Food Fast" (Whitecap Books, $19.95), a crisply practical cookbook by Donna Hay, food editor of Marie Claire magazine's Australian edition. Her recipes use fresh foods in stylish combinations, and her book includes tips for buying, storing and preparing food --- fast. If a meal in 30 minutes still seems too long, there are other options: How about Hoisin Pork in Green Onion Pancakes or White Chocolate Tiramisu? Both are in her "10-minute dishes" section. The book is a large-format paperback with plenty of good color photos. * Exported from MasterCook * Seasoned Bread Crumbs Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup bread crumbs 1/8 cup grated nonfat cheddar cheese -- (you can use up to 1/4 cup) 1 teaspoon lemon juice 1 tablespoon unsalted butter -- melted Combine the bread crumbs and cheese. Moisten with the lemon juice and melted butter. Season with salt and pepper. Set aside. From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Secret Macaroni And Cheese Recipe By :Vegetarian Times Magazine, September 1999, page 58 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces dried elbow macaroni -- (3 cups) OR other short pasta 12 1/3 ounces packaged soft silken tofu -- * 1 1/2 cups firmly packed lowfat shredded cheddar cheese OR cheddar-American blend -- (6 oz.) 2 tablespoons natural margarine or soy margarine OR whipped butter 6 KID-SIZE SERVINGS LACTO This basic macaroni and cheese is deliciously rich and comforting. Using pureed- silken tofu as a base for the sauce gives the kids a good dose of healthful soy. If you prefer, combine the cooked macaroni and sauce in a casserole dish and bake at 400 F until the top is golden brown and crusty, 20 to 30 minutes. Bring large pot of water to a boil. Add macaroni; stir to prevent sticking. Cook until just tender, about 10 minutes; drain. Meanwhile, in food processor or blender, pureed-e tofu until completely smooth. Transfer to medium saucepan and add cheese and margarine. Pace over low heat and slowly bring to a gentle simmer, stirring often. Cook until cheese is melted, about 5 minutes. In large bowl, combine cooked macaroni and cheese sauce and stir to blend. Season with salt to taste and serve hot. *12.3 ounces packaged soft silken tofu PER SERVING: 374 CALORIES; 17G PROTEIN; 14G TOTAL FAT; (7G SAT, FAT) 43G CARBOHYDRATE; 30G CHOLESTEROL; 244MG SODIUM; 2G FIBER From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sesame Shrimp Stir Fry Recipe By :Anon. Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Oriental Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound medium shrimp -- peeled and deveined 1/4 teaspoon ginger 1/4 teaspoon cayenne pepper 1 clove garlic -- finely chopped 1 tablespoon sesame seeds 1/4 teaspoon black pepper 2 tablespoons toasted sesame oil 1 red bell pepper -- cored and seeded and sliced into thin strips 1 yellow bell pepper -- cored and seeded and sliced into thin strips 3 green onions -- sliced 3 tablespoons teriyaki sauce 1/2 pound sugar snap peas 1 tablespoon cornstarch 3/4 cup chicken broth 1/4 teaspoon salt 2 cups hot cooked rice Combine shrimp, ginger, cayenne pepper, garlic, sesame seeds and black pepper in a large, plastic food-storage bag. Heat sesame oil in a large wok or skillet. Add sweet peppers and green onions; saute 3 to 4 minutes to soften slightly. Add teriyaki sauce. Add peas and shrimp with seasoning; saute 4 minutes, or until shrimp are opaque. Stir cornstarch into broth and add to wok; cook, stirring, until mixture boils. Sprinkle with salt. Fluff rice with fork. Spoon shrimp mixture over rice. [EACH: 383 cals, 25% cff, 10g fat, 3g fiber, 40 g carb] Source: "Associated Press 2000-Jan" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shiitake Japanese Style Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 30 fresh shiitake caps 2/3 cup good-quality sake 4 tablespoons dark soy sauce 2 tablespoons mirin 2 tablespoons sugar Clean the mushroom caps and remove stems. In a saucepan, combine the sake, soy sauce, mirin, and sugar and bring to a boil. Reduce to a simmer and add the mushrooms. Simmer for 7 minutes. Remove mushrooms and use in a salad immediately, or cool and use later with grilled meats. Yield: 4 as side dish or in salad Recipe Courtesy of Jack Czarneki From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shrimp And Roasted Pepper Penne With Pesto Cream Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound penne pasta 1 1/2 pounds large shrimp -- peeled and deveined 1 tablespoon olive oil 3 red bell peppers -- roasted, and julienned 2 yellow bell peppers -- roasted and julienned 2 teaspoons garlic -- finely chopped 4 tablespoons pesto sauce 2 cups fat free half and Half salt and pepper to taste 4 tablespoons grated Parmesan cheese Cook pasta according to package directions. While pasta is cooking, in a large saute pan, cook shrimp in olive oil until they just turn pink. Add julienned peppers, garlic, pesto and heavy cream. Bring to a boil and cook until the mixture has reduced by half. Transfer to very large shallow bowl, add cooked, drained pasta and salt and pepper to taste and combine well. Sprinkle Parmesan cheese and serve. Description: "This dish is delicious and very easy to make, but good enough for company. From the DC Coast Restaurant in Washington, D.C." Source: "http://busycooks.about.com/library/recipes/blshrimppesto.htm" S(Formatted by Whome40@aol.com 2/2000): "" - - - - - - - - - - - - - - - - - - - NOTES : Original recipe called for heavy whipping cream in place of the half and half. * Exported from MasterCook * Shrimp Elegante Recipe By :Taste of the South, Symphony League of Jackson, Miss. Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 onion -- chopped 2 tbsps butter -- melted 1 1/2 lbs shrimp -- peeled and deveined 4 ozs mushrooms -- sliced 1/2 tsp salt 1/2 dash pepper 1 1/2 tbsps chili sauce 2/3 cups rice -- cooked 7/8 cups water 1/2 cups nonfat sour cream 1 1/2 tsps flour 1 1/2 tsps parsley -- chopped ***OR*** 1 1/2 tsps chives -- snipped Saute onion in butter. Add shrimp and mushrooms - cook and stir until shrimp are pink. Add salt, pepper and chili sauce to mixture - bring to a boil. Cook rice in water, drain. Combine sour cream and flour - add to rice. Combine shrimp and rice mixtures. Heat slowly. Mix in parsley or chives. Message From Sharon to The TNT Recipes List. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : May be prepared - put in a casserole and heated later. 8 WW points. Tried and True * Exported from MasterCook * Silken Tofu And Carrot With Soy Ginger Sauce Recipe By :Gourmet September 1998 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Tofu Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 tablespoons soy sauce 1 tablespoon seasoned rice vinegar 3/4 teaspoon minced ginger root 3/4 teaspoon sugar 1 small carrot 1/2 pound silken or soft tofu 1 tablespoon thinly sliced scallion greens In a small bowl stir together soy sauce, vinegar, gingerroot, and sugar until sugar is dissolved. Peel and finely grate carrot. Carefully drain and halve tofu. Put tofu on 2 plates and spoon sauce over it. Top tofu with carrot and scallion. Serves 2 as a first course. Gourmet September 1998 typos by Karin Baumgardner 1/7/2000 S(Mailing List): "KSBAUM@aol.com on 22 Feb 2000" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This recipe can be prepared in 45 minutes or less. * Exported from MasterCook * Skillet Beans And Tomatoes Recipe By :Cooking Light 5 Ingredient, 15 Minutes Cookbook Serving Size : 4 Preparation Time :0:12 Categories : Eat-LF Mailing List Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 Oz Frozen Green Beans 1/2 cups Coarsely Chopped Onion 1 Tsp Sugar 1/4 Tsp Salt 1/4 Tsp Pepper 2 Med Tomatoes -- Cut In Chunks Total Time: 12 minutes Combine 1 (10 oz) package frozen cut green beans, onion, sugar, salt and pepper in a large nonstick skillet coated with cooking spray. Cover and cook 8 min, stirring occasionally. Add the tomatoes; cover and cook 2 min or until thoroughly heated. Yield: 4 (3/4 C) servings Very good and quick to put together. Per Serving according to cookbook: Cal 47, Total Fat 0.4g, Carb 10.5g, Fib 1.2g, Pro 2g, Sod 162mg, CFF 8 Exchanges: 2 Vegetable WW points per nutrition by cookbook: 1 Point 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 43.3 Total Fat 0.4g Sat Fat 0.1g Carb 9.9g Fib 2.9g Pro 1.9g Sod 214mg CFF 6.2% * Exported from MasterCook * Slim Chocolate Charlotte Recipe By :Minneapolis Star and Tribune, 01/99 Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup cold water 1 envelope unflavored gelatin -- (1/4-oz.) 1/4 cup sugar 1/3 cup semisweet chocolate chips 1 tablespoon strong coffee -- (made from grounds -- or instant) 1 teaspoon rum or brandy flavoring 1 package ladyfingers -- split open (24 -- halves) 1 8 ounces tub fat-free whipped topping -- such as fat-free -- Cool Whip, thawed Chocolate syrup -- if desired, for -- garnish In a small saucepan away from heat, stir together the water and gelatin. Allow the gelatin to soften for 5 minutes. Stir the softened gelatin over low heat until the mixture liquefies, then stir in the sugar, heating and stirring until sugar and gelatin are completely dissolved (no grains can be seen in a metal spoon). Stir in the chocolate and coffee and continue to heat and stir until the chocolate is fully melted. Stir in the rum or brandy flavoring. Pour the mixture into a medium bowl and cool to room temperature (about 10 minutes), stirring occasionally. Meanwhile, line a 1-quart souffle dish with plastic wrap, using pieces long enough that there is extra wrap folded back onto the outside of the dish. Line the side of the dish with ladyfinger halves, facing the cut sides in. Break remaining ladyfinger halves into smaller pieces. When the chocolate mixture has begun to set, fold in the whipped topping and carefully spoon about a third of it into the prepared souffle dish or bowl. Top with a layer of ladyfinger pieces. Add another layer of the chocolate mixture, another layer of ladyfinger pieces and the final layer of chocolate mixture, smoothing over the top. Refrigerate at least 4 hours, then invert onto a serving plate, tugging slightly on the ends of the plastic wrap if necessary. Peel away plastic wrap. Decorate, if desired, with a swirl of chocolate syrup. Nutrition information per serving: Calories 310; Carbohydrates 57 g; Protein 4 g; Fat 6 g; including sat. fat 3 g; Cholesterol 7 mg; Sodium 96 mg; Calcium 9 mg; Dietary fiber 1 g From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : (From the paper)This recipe isn't downright low in fat, but it's pretty light -- certainly compared with a full-fledged version full of cream and egg yolks. A 1-quart souffle dish -- a bowl with vertical sides -- is necessary to make it look like the picture, but you could use a regular bowl with a capacity of no more than 4 cups, arranging the ladyfingers up the sides of the bowl like spokes of a wheel -- or skipping them altogether. Line with plastic wrap in any case. * Exported from MasterCook * Smashingly Good Spuds (Carrots And Potatoes) Recipe By :Prevention Magazine, February 2000, page 167 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 part carrots 2 parts potatoes butter milk or chicken broth salt and pepper Smashingly good spuds: To make delicious carrot-flavored mashed potatoes, add I part carrots to 2 parts potatoes in boiling water and cook then until fork-tender. Then mash them, adding a pat of buffer and milk or chicken broth. Season to taste with salt and pepper. From Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Snapple Iced Tea (Lemon Flavor), Top Secret Recipe Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Qt Water -- (8 C) 3 Lipton Tea Bags -- Note 1 3/4 cups Granulated Sugar 1/3 cups Lemon Juice -- Plus 2 Tbsp Lemon Juice Here's a quick and easy recipe for the brand of ice tea that hit the market and quickly blew away competitors Lipton and Nestea. Between 1988 and 1992 Snapple tea sales increased a whopping 1,300 percent. And if you like Snapple ice tea, you'll find this recipe will save you some cash. While a 16-ounce bottle of Snapple tea costs around $1.00, this top secret clone cost about 15 cents -- for the same amount. Note 1: (orange pekoe and pekoe cut black tea blend) 1. Boil the water in a large saucepan over high heat. 2. When the water comes to a rapid boil, turn off the heat, put the tea bags into the water, and cover. 3. After the tea has steeped about 1 hour, pour the sugar into a 2-quart pitcher, then add the tea. The tea should still be warm, so the sugar will dissolve easily. 4. Add the lemon juice. Chill. Makes 2 quarts. (Check More Top Secret Recipes for 4 other flavors of this clone for Snapple Iced Tea, including orange, strawberry, cranberry and diet lemon!) Copyright 1997 Todd Wilbur From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 78.1 Total Fat 0g Sat Fat 0g Carb 20.4g Fib 0.1g Pro 0.1g Sod 8mg CFF 0% * Exported from MasterCook * Soy Tiramisu Recipe By :The Whole Soy Cookbook - Patricia Greenberg Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Holidays & Gifts Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces firm silken tofu 2 tablespoons sugar 2 teaspoons vanilla extract 24 ounces soy cream cheese 2 cups strong black coffee 2 tablespoons coffee liqueur 24 ladyfinger cookies 3 tablespoons unsweetened cocoa powder In a food processor or blender, combine the tofu, sugar, and vanilla and process until creamy. Gradually add the soy cream cheese, pulsing after each addition until mixture is smooth. In a small bowl, combine the coffee and coffee liqueur. Dip the ladyfingers quickly into the coffee mixture, moistening, but not saturating them. They should hold their shape. Place 2 ladyfingers in the bottom of an individual dessert bowl and cover with a layer of the tofu cheese mixture, another 2 ladyfingers, and another layer of tofu cheese mixture. Repeat the procedure in 5 more dessert bowls. Refrigerate for 3 hours and dust with cocoa powder before serving. per serving 21 grams soy protein From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spaghetti Squash With Fresh Mushroom Sauce Recipe By :Pillsbury(r) Fast and Healthy Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium spaghetti squash SAUCE: 1 cup sliced fresh mushrooms 1 small onion -- chopped 2 cloves garlic -- minced 1 26 ounce jar reduced-fat tomato and herb spaghetti sauce 1. Cut squash in half lengthwise; remove and discard seeds. Place, cut side down, in ungreased 13 x 9-inch (3-quart) microwave-safe dish. Add 1/4 cup water to dish. Cover with microwave-safe plastic wrap. Microwave on HIGH for 8 to 13 minutes or until tender. 2. Meanwhile, spray large nonstick skillet with nonstick cooking spray. Add mushrooms, onion, and garlic; cook and stir over medium heat for 3 to 5 minutes or until tender. Add sauce; bring to a boil. Simmer 2 to 3 minutes or until thoroughly heated. 3. While sauce is simmering, use fork to remove spaghetti-like strands of cooked squash; place in serving bowl. Serve sauce over squash. mc-formatted and posted by: Dotti004@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Nutritional Information as per cookbook: Calories 160; Total Fat 1g; Dietary Fibre 7, Total Carbohydrate 33g, Sugars 22g WW Points: 2 According to MC Calories 211 19% calories from fat, 5g Fat, 5g Fibre WW Points: 4 Notes by "HelenD (hdeacey@home.com) May 2000" * Exported from MasterCook * Spiced Sweet Roasted Red Pepper Hummus Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 15 oz can chickpeas -- rinsed and drained 1 4 oz roasted red peppers -- drained 3 tablespoons lemon juice 1 1/2 tablespoons tahini 1 clove garlic -- minced 1/2 teaspoon ground cumin 1/2 teaspoon cayenne pepper 1/4 teaspoon salt 1 tablespoon chopped fresh parsley 1 In an electric blender or food processor, puree the chickpeas, red peppers, lemon juice, tahini, garlic, cumin, cayenne, and salt. Process, using long pulses, until the mixture is fairly smooth, and slightly fluffy. Make sure to scrape the mixture off the sides of the food processor or blender in between pulses. Transfer to a serving bowl and refrigerate for at least 1 hour. (The hummus can be made up to 3 days ahead and refrigerated. Return to room temperature before serving.) 2 Sprinkle the hummus with the chopped parsley before serving. Description: "Serve with pita bread-you can cut pita bread into wedges and toast it for a different taste sensation. Tahini is a sesame paste, you can usually find it in the Mediterranean section of your grocery store. "" Source: "http://vegetarianrecipe.com/az/SpicedSweetRoastedRedPeppe.asp" S(Formatted by Whome40@aol.com): "" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Apple Glazed Chick 'N' Grits Gorgonzola Recipe By :Cooking Light Magazine, May 1997 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Grains & Cereals Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 skinless boneless chicken breast --4-ounces each cooking spray 1/4 cup apple butter 1/4 cup spicy brown mustard 1/4 teaspoon salt 1/4 teaspoon ground red pepper 1/8 teaspoon black pepper 2 tablespoons chopped green onion tops fresh oregano -- optional --gorgonzola cheese grits-- 28 1/2 ounces fat-free chicken broth 3/4 cup uncooked quick-cooking grits 1 cup crumbled gorgonzola cheese --4 ounces 1/3 cup fat-free sour cream 1/4 teaspoon ground nutmeg 1/4 teaspoon freshly ground pepper 1. Preheat oven to 350 F. 2. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; flatten to 1/2-inch thickness using a meat mallet or rolling pin. Place chicken in a baking pan coated with cooking spray. 3. Combine apple butter, mustard, salt, red pepper, and black pepper; brush over chicken. Bake at 350 oF for 20 minutes. Cut chicken into 1/2-inch-thick slices. 4. Spoon Gorgonzola Cheese Grits into each of 4 shallow serving bowls. Top with chicken; sprinkle with green onions. Garnish with oregano, if desired. Yield: 4 servings (serving size: 1 cup grits, 3 ounces chicken, and 1 1/2 teaspoons green onions). CALORIES 371 (30% from fat); FAT 12.4g (sat 6.2g, mono 3.3g, poly 0.9g); PROTEIN 41.8g; CARB 21.5g; FIBER 1g; CHOL 94mg; IRON 6.8mg; SODIUM 1209mg; CALCIUM 190mg. Gorgonzola Cheese Grits: 1. Bring broth to a boil in a medium saucepan; gradually add grits, stirring constantly. Reduce heat to low; simmer, covered, 5 minutes or until thick, stirring occasionally. Remove from heat; stir in remaining ingredients. Yield: 4 cups. CALORIES 182 (41% from fat); FAT 8.3g (sat 5.3g, mono 2.2g, poly 0.2g); PROTEIN 14.4mg; CARB 11.9g; FIBER 0.7g; CHOL 21mg; IRON 5.6mg; SODIUM 795mg; CALC 156mg. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Gazpacho Recipe By :Sandra Woodruff, RD Serving Size : 12 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 cups tomatoes -- diced, ripe 1 1/2 cups cucumber -- peeled & diced 1 medium green bell pepper -- chopped 1 medium red bell pepper -- chopped 2/3 cup scallions -- sliced 1/2 cup red wine vinegar 1 1/2 cups tomato juice 4 1/2 teaspoons fresh oregano -- minced 1 1/2 teaspoons chili powder 3 cloves garlic -- crushed 1 1/2 teaspoons sugar 1/4 teaspoon ground black pepper 1/2 teaspoon salt 3/4 cup nonfat sour cream -- optional COMBINE the vegetables in a large bowl. Combine the remaining ingredients, except for the sour cream, in a medium sized bowl, and pour over the vegetables. Toss to mix well. Cover the soup and chill for several hours or overnight. LADLE the soup into individual serving bowls and garnish each serving with a tablespoonful of sour cream if desired. SERVE with Garlic & Herb Croutons. Nutritional Facts (per 3/4 cup soup per soup and sour cream only. (as per cookbook) Calories: 34; Fat 0.3g; Protein 1.3g; Cholesterol: 0mg; Fibre 1.9g; Sodium 100mg. WW Points: 0 Source: "Fat-Free Holiday Recipes (1995)" S(Typed & Formatted by:): "hdeacey@home.com" Yield: "9 cups" - - - - - - - - - - - - - - - - - - - NOTES : You can substitute plain fat-free yogurt in place of the fat-free sour cream. I make this soup the night before, so that it is ready when I come home from work I also sometimes whiz all ingredients up in the food processor to make it smooth. This is an excellent way to get some of your 5 Vegetables. * Exported from MasterCook * Spicy Grilled Shrimp #2 Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Grilled, Smoked, BBQ Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds jumbo shrimp 1/2 cup plain yogurt 1 Tablespoon Old Bay seasoning 1. With scissors, slit the shrimp shells down the center ridge of the back. Clean the vein from under the slit, but do not remove the shell. 2. Mix the yogurt with the Old Bay. Add the shrimp and toss to coat. Cover and refrigerate for 1 hour. 3. Prepare a hot fire in a barbecue grill. Lightly grease the rack of the grill. Grill the shrimp 4 inches from the heat for 1 1/2 minutes per side, or until pink and curled. Serve hot or at room temperature. Peel or allow everyone to peel their own. Description: ""You will be amazed that three ingredients can supply so much flavor", promises Andrew Schloss in his wonderful book, Cooking with Three Ingredients." Source: "http://busycooks.about.com/library/recipes/blspicygrshrimp.htm" S(Formatted by whome40@aol.com (2/2000)): "" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy White Bean Stew With Roasted Red Peppers Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound small dried white beans -- such as Great Northern or navy 2 large onions 3 medium carrots 1 rib celery 1/4 cup olive oil 6 garlic cloves 2 serrano chiles -- or 1 jalapeno chile -- seeded and thinly sliced 3 1/2 cups chicken stock -- or 2 cans -- 14 1/2 or 16 low-salt chicken broth 1 can crushed tomatoes in juice -- (14 1/2-ounce) 2 tablespoons minced fresh rosemary leaves -- or 2 teaspoons dried rosemary 1 red bell pepper (6 to 8 ounces) -- roasted, seeded and cut into medium dice Salt and freshly ground pepper to taste 1/2 cup minced fresh parsley Pick over the beans, discarding any rocks or shriveled beans, and rinse in a colander. Chop half of 1 onion, half of 1 carrot and all the celery. In a 4-quart or larger saucepan over medium heat, heat the olive oil and saute the chopped vegetables until soft but not browned, about 5 minutes. Add the beans, garlic, chiles, stock or broth, tomatoes and juice and rosemary. Bring to a boil over medium-high heat, then reduce heat to a gentle simmer and cover. Cook for 1 hour and 15 minutes. Cut the remaining onions into 1-inch wedges. Cut the remaining carrots into 1/2-inch rounds. Add the onions and carrots to the pot. Cook until the beans are tender but not mushy, about 30 additional minutes. Add the bell pepper to the beans. Add salt and pepper. Ladle 1 to 1 1/2 cups stew into each of 4 wide soup plates or bowls and top each portion with a little parsley. Cover and refrigerate the remaining stew for Bean Soup With Bacon and Oregano. --- From: "Cooking for the Week" by Diane Morgan, Dan Taggart and Kathleen Taggart (Chronicle Books, $18.95) Description: "This stew is a great vegetarian option for a chilly winter evening --- or put thick slices of turkey breast on top." Source: "http://www.accessatlanta.com/partners/ajc/epaper/editions/thursday/fo d_8.html" S(Formatted by Whome40@aol.com): "" Yield: "12 c" - - - - - - - - - - - - - - - - - - - NOTES : According to the recipe author: Per 1-cup serving: 420 calories, 22 grams protein, 11 grams fat (percent calories from fat, 24), 62 grams carbohydrates, 1 milligram cholesterol, 174 milligrams sodium, 15 grams fiber. To make this vegetarian use vegetable broth in place of chicken broth. * Exported from MasterCook * Squash And Apple Bake Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Fruit Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Lb Butternut Squash -- Or Buttercup Squash 1/2 cups Brown sugar -- packed 3 Tbsp Butter or margarine -- melted 1 Tbsp Flour 1 Tsp Salt 1/2 Tsp Mace 2 Baking Apples -- Peeled, Cored And cut into 1/2" slices Cut each squash in half. Remove seeds and fibers; pare squash. Cut into 1/2" slices. Stir remaining ingredients together, except apple slices. Arrange squash in an ungreased 11-1/2x7-1/2x1-1/2-inch baking dish. Top with apple slices. Sprinkle sugar mixture over top. cover with foil. Bake in a 350F oven for 50 to 60 minutes, or until squash is tender. Serves 6. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV. D/L Prodigy November 27, 1994. 1.80 From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 183.2 Total Fat 6g Sat Fat 3.6g Carb 34.1g Fib 1.2g Pro 1.6g Sod 423mg CFF 275% * Exported from MasterCook * Stir Fried Bok Choy Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lb Bok Choy 1 Tsp Virgin Olive Oil 1 Clove Garlic -- Minced 1/4 Tsp Crystalline Fructose 1 Tsp Soy Sauce, Low Sodium 1 Tsp Sesame Oil Rinse bok choy in cold water. Cut stalks diagonally in 1" pieces, and slice leaves into thin shreds. In a large, non-stick skillet, heat the oil. Add the cut stalks first and saute for 2-3 minutes. Add garlic, the sliced leaves, fructose, soy sauce and sesame oil, and continue to cook over high heat for 2 minutes more. Serve immediately as a side dish. NUTRITIONAL INFORMATION per serving: Calories 42 Carbohydrate 1g Fat 2g Sodium 60mg Cholesterol 0mg From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : crystalline fructose in the diabetic section of my local grocery and bought a box. When I got it home and opened it, it didn't appear to be any different than regular granulated sugar. Plus, according to the nutrition facts on the box, the calorie content is exactly the same per teaspoon as granulated sugar. The big difference (and the reason I'm featuring it here) is that it tastes sweeter so you use less. 1/3 less according to the box. I've tried it on cold and hot cereals using 1/3 less than I would use of granulated sugar and I can't tell any difference in sweetness. So the box must be right! * Exported from MasterCook * Stir Fried Spiced Pork On Couscous Recipe By :The New Easy Basics cookbook, by Jerry Anne DiVecchio Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Oriental Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound boneless pork loin or shoulder -- fat trimmed -- - - - - 4 cups shredded red cabbage 1/4 cup seasoned rice vinegar -- - - - - 2 3/4 cups reduced-sodium chicken broth -- divided 3/4c+2c 1/2 cup orange juice 4 teaspoons cornstarch 2 tablespoons reduced-sodium soy sauce 1 teaspoon ground coriander 1/2 teaspoon ground cumin 1/4 teaspoon ground red pepper -- - - - - 1 cup couscous 6 tablespoons vegetable oil -- - - - - 1 large onion -- thinly sliced 1 tablespoon minced fresh ginger 2 cloves garlic -- minced or pressed -- - - - - 1/4 cup chopped fresh mint or cilantro Cut pork in 1/4" slices, then stack and cut into 1/4" strips; set aside. In a large bowl, combine cabbage and vinegar mixture; sit aside. [Vinegar mixture? Plain rice vinegar was fine.] Sauce: In small bowl, combine 3/4c broth, orange juice, cornstarch, soy sauce, coriander, cumin, and ground pepper; set aside. In 1-1/2 to 2-quart pan, bring remaining 2 cups broth to a boil. Stir in couscous, cover pan tightly, remove from heat, and let stand until liquid is absorbed (about 4min). Meanwhile, place a nonstick wok or wide nonstick frying pan over high heat. When pan is hot, add 2tsps of the oil and half of the pork; stir-fry until pork is lightly browned (about 3min). Remove pork from pan; add 2 more tsps oil and remaining pork, and repeat. Add to cooked meat already set aside. Add 2 more tsps of the oil, the onion, ginger, ad garlic to pan; stir-fry over high heat until soft (about 2min). Stir reserved sauce to recombine, then add to pan. Stir until sauce boils (about 2min), then return pork to pan. Place cabbage on a large platter. Mound hot couscous on cabbage. Spoon pork and sauce over couscous. Sprinkle with mint or coriander. From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stirfry Crunch Recipe By :Good Food/Good Health, CARROTS 98Jan12 (Aicr) Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Rice Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- chopped onion broccoli florets mushrooms black beans soy-garlic cooking sauce steamed brown rice STIRFRY CRUNCH: Chinese stir-fries would be lackluster without the colorful crunch of carrots. Combined with chopped onion, broccoli florets, mushrooms and black beans, seasoned with a soy garlic-ginger cooking sauce, and served over steamed brown rice, they make a satisfying and nutritious meatless entree. 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 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stuffed Golden Acorn Squash Recipe By :Health Magazine Ja/Fe 2000 Serving Size : 4 Preparation Time :0:20 Categories : Eat-LF Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 slices fresh french bread -- or italian bread -- cut into 1/4- to 1/2-inch cubes -- (about 2 1/2 cups) 2 golden or green acorn squash -- 24 oz each 1 1/2 cups fat-free low-sodium vegetable broth -- divided 1 tablespoon olive oil -- or butter 1 large leek (white and light) -- thinly sliced 8 ounces mixed fresh mushrooms -- halved if large -- (shiitake- oyster- chanterelle or cremini) 4 cloves garlic -- minced 1/2 teaspoon dried thyme leaves 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 1/2 cup shredded smoked gouda cheese Preheat oven to 375. Place bread cubes on a jelly roll pan; bake 8 to 10 minutes or until golden brown. Remove from oven and set aside. Cut squash in half crosswise; scrape out and discard seeds. Trim off stems and a small portion of ends. Pour 1 cup of the broth into a 9X12" baking dish. Place squash cut side down in dish. Bake 40 minutes. While squash bakes, heat oil in a large nonstick skillet over medium heat. Add leek; saute 3 to 5 minutes. Add mushrooms and garlic; saute 5 minutes. Stir in thyme, salt, pepper, bread cubes, and remaining 1/2 cup broth and toss well. Remove squash from oven; turn cut side up. Spoon mushroom mixture into squash; sprinkle with cheese. Bake 5 minutes more or until squash is tender and cheese is melted. [Per serving: Calories 280 (28% from fat), Fat 9 g, Fiber 11 g] Start to Finish Time: "1:20" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sugar - Info Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Each American eats an average of 100 lbs of refined sugar every year. That's a daily sugar dose equivalent to more than three and a half cans of coke a day. Thus the average American may be hobbling around with a chronically crippled immune system, always on the edge of a cold or some other sickness. Once upon a time, when dietary sugar was controlled and distributed by the cook of the family, we knew what was sweetened and what was not. Since then the convenience of purchasing prepared food has replaced home cooking, and food manufacturers do most of the menu planning. Today, sugar infiltrates everything from crackers and soup to canned fruits and cereals. This omnipresent substance masquerades as sucrose, glucose, dextrose, corn syrup (and high fructose corn syrup), white and brown sugars, among others. If your sweet tooth is getting out of hand, here are a few simple steps to take toward sugar-free eating. 1. Identify the problem. Do you eat sugar everyday? Several times a day? If so, it's time to cut back. 2. Wean yourself off sugar, slowly but continuously. 3. Learn the different names for sugar. Read labels, identify foods with sugar in them and avoid buying them. 4. Shop in the periphery of the grocery store. Most processed foods 5. Don't substitute artificial sweeteners for sugar. They're associated with other health problems and merely feed your craving for more sugar. 6. Discover the sweetness of nature. Substitute fresh and dried fruits for sugary treats. Try herbal teas--many are naturally sweet. Drink unsweetened fruit juice mixed with seltzer instead of soft drinks. 7. Be wary of "natural sweeteners" such as honey and brown sugar. Although many of these are less refined than white sugar (though Not always), they still depress immunity. 8. Learn how to cook and bake without sugar. Visit natural food stores for cookbook ideas, and read more about sugar's effect on health. Improving one's eating is an age-old New Year's resolution. Breaking the sugar habit and reinforcing your body's fortress Against disease takes education, time and small steps. If you strolled through candy-cane lane this past holiday season, it's time to take steps towards the path of sweet, sugar-free health. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Each American eats an average of 100 lbs of refined sugar every year. That's a daily sugar dose equivalent to more than three and a half cans of coke a day. Thus the average American may be holing around with a chronically crippled immune system, always on the edge of a cold or some other sickness. Once upon a time, when dietary sugar was controlled and distributed by the cook of the family, we knew what was sweetened and what was not. Since then the convenience of purchasing prepared food has replaced home cooking, and food manufacturers do most of the menu planning. Today, sugar infiltrates everything from crackers and soup to canned fruits and cereals. This omnipresent substance masquerades as sucrose, glucose, dextrose, corn syrup (and high fructose corn syrup), white and brown sugars, among others. If your sweet tooth is getting out of hand, here are a few simple steps to take toward sugar-free eating. 1. Identify the problem. Do you eat sugar everyday? Several times a day * Exported from MasterCook * Summer Squash Bake Recipe By :Family Favorites Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds summer squash -- 1/4 slices 2 tablespoons butter 1/2 cup evaporated skim milk 1/2 cup egg beaters(r) 99% egg substitute 1 tablespoon flour 1 teaspoon baking powder 1 teaspoon onion -- grated 1/2 teaspoon salt 1/2 teaspoon sugar 1 dash pepper TOPPING 2 tablespoons butter buds(r) -- liquid 1/3 cup seasoned bread crumbs 1/4 cup nonfat parmesan cheese 2 teaspoons parsley Combine squash and butter in 1 1/2 qt casserole. Cover. MW HIGH for 14-18 min or until very tender. Let stand covered for 5 min. MASH. Set aside. Blend evaporated milk, egg beaters, flour, baking powder, onion, salt, sugar and pepper in 2-cup measure. Stir into mashed squash. Reduce power to 70% (Med High). MW uncovered for 6-8 min. or until set. Place butter buds in small mixing bowl. MW at HIGH for2 sec or until hot. Stir in remaining topping ingredients until moistened. Sprinkle evenly over squash mixture. MW 70% for 3 min. From Vickie - - - - - - - - - - - - - - - - - - - NOTES : These recipes are TNT, several are made in the microwave, but could be done in the oven. * Exported from MasterCook * Sweet And Sour Salad Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 tomatoes -- chopped 2 onions -- chopped 2 green chilies -- chopped 1/2 tsp chili powder 2 tbsp coriander leaves 2 tbsp sugar or jaggery Marble size of tamarind Salt to taste Soak tamarind in 2 tbsp of hot water for 5 minutes. Squeeze and strain out thick tamarind juice from it. Mix salt, chili powder, sugar and strained tamarind juice into the chopped vegetables. Stir well and chill the vegetables till required. Serve with bread slices. From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet Pepper Bread Recipe By :Lou Jane Temple Serving Size : 12 Preparation Time :0:00 Categories : Breads Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 sweet red pepper 1 sweet yellow pepper 2 tablespoons olive oil 2 teaspoons dry yeast 1 1/4 cups warm water 4 cups bread flour 2 teaspoons salt Roast the peppers by placing them in a shallow baking dish, drizzling them with olive oil and kosher salt, covering them with foil. Bake for 40-50 minutes at 350 degrees, until the peppers are soft. Cool, pull the skins off and finely chop the peppers. Stir the yeast into the water. Let stand until creamy, about 10 minutes. Add the oil and peppers, then the flour and salt. Knead 5 minutes. Place the dough in an oiled bowl, cover with a clean towel or plastic wrap, let rise until doubled, about 1 hour. Punch down the dough and knead a minute. Divide the dough in two and shape into round loaves. Put on baking sheet sprinkled with cornmeal, let rise again for 1 hour. Heat the oven to 450 degrees. Place the loaves in the oven and spray the sides of the inner oven with water using a plastic spray bottle. Immediately reduce the heat to 400 degrees. Bake 35 minutes, spraying twice with water. Cool completely before cutting into bread. Source: "Bread on Arrival (1998)" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet Stuffed Japanese Eggplants Recipe By :Vegetarian Times Complete Cookbook, p362 Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 Japanese eggplants 1 tablespoon canola oil 1 1/2 cups minced onion 1 medium red bell pepper 1 cup nonfat vegetable stock 1 tablespoon minced fresh ginger root 2/3 cup tomato sauce 2 tablespoons dark brown sugar 2 tablespoons raisins 1/3 cup blanched sliced almonds -- to 1/2 cup 1 teaspoon salt -- or to taste 1 tablespoon curry powder -- or to taste cooking spray Preheat the oven to 350F. Spray a 9x13 inch baking pan with nonstick cooking spray. Make a deep lengthwise slit in each eggplant, but don't cut all the way through. Set aside. To make the stuffing, heat the oil in a large skillet, and cook the onion and bell pepper over medium-high heat, stirring, until soft, about 5 minutes. Add the remaining ingredients, stir and simmer 2 minutes. Spread a thin layer of the stuffing on the bottom of the baking pan. Spoon the remaining stuffing into the cut of each eggplant and place the stuffed eggplants in the baking dish. Cover the pan with foil and bake 25 minutes. Uncover and bake until the eggplants are tender, about 20 to 25 minutes more. From Ellen C. - - - - - - - - - - - - - - - - - - -