* Exported from MasterCook * Rice And Veggies With Gravy Recipe By :lowfatcooking.about.com/gi/dynamic/ Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Quick & Simple Ideas Rice Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- cooked rice or pasta 1 can Veg-All 1 package nonfat instant gravy mix Braggs Amino Acid or soy sauce herb seasoning Rice & veggies with gravy (recipe submitted by Chris MacBlain, chipley@beaches.net, added 11 November 1997) - One quick meal we do is rice (white or brown) or pasta, a can of Veg-All and a quick no-fat (no animal product) brown gravy (Pioneer is a good brand). Cook rice, cook gravy according to directions (we add Braggs Amino Acid and all purpose herb seasoning), put veg-all into the gravy then serve over rice. A quick "no brainer" for those really rushed days. Preparation time = 15-20 minutes http://lowfatcooking.about.com/gi/dynamic/offsite.htm?site=http%3A%2F%2Fwww.geocities.com%2FRainForest%2F6509%2Ffast.htm Source: "Formatted by Whome40@aol.com Feb 2001" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Rice Noodle Salad With Shrimp #2 Recipe By :The AJC Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup asparagus, sliced 8 ounces rice noodles -- or angel hair pasta 1/2 cup fresh lime juice 2 tablespoons minced ginger 1 1/2 tablespoons vegetable oil 1 teaspoon salt 3/4 teaspoon crushed red pepper flakes 1/2 teaspoon pepper 2 cloves garlic -- crushed 1 pound cooked shrimp -- peeled 1 cucumber -- peel, seed, sliced 1 cup romaine lettuce -- shredded 1/2 cup sliced green onions 1/3 cup chopped fresh cilantro 1 cup chopped fresh mint 3 tablespoons peanuts, oil-roasted -- chopped Steam asparagus and set aside. Soak rice noodles in hot water until soft, drain, rinse under cold water and drain again. In large bowl combine lime juice, ginger, oil, salt, pepper flakes, ground pepper and garlic. Add asparagus, shrimp, cucumber, lettuce, green onions, cilantro and mint. Add noodles and toss to distribute all ingredients. Sprinkle with peanuts and serve. Source: "Formatted by Whome40@aol.com Feb 2001" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Risi E Bisi #2 (Rice And Peas) Recipe By :lowfatcooking.about.com/gi/dynamic/ Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Quick & Simple Ideas Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- dried wild mushrooms -- soaked in 2 cups hot water 1 cup white rice 1 cup frozen peas dried dill Risi e bisi (rice and peas) - you can prepare this without mushrooms, but it's tastier to include them. Soak a handful of dried wild mushrooms (I used shiitake) in 2 cups of hot water for 30 minutes. Drain the mushrooms, reserving the liquid, and chop them into small pieces. Transfer the 2 cups of mushroom liquid to a pot, and bring to a boil. Add 1 cup of white rice, reduce heat to low, and simmer for 20 minutes. Meanwhile, cook 1 cup of frozen peas according to package directions (or open a can of peas). When the rice is done, stir in the peas and mushrooms. I think I also added a few teaspoons of dried dill. (If you prefer not to deal with the mushrooms, cook the rice in veggie broth for added flavor -- this will cut 30 minutes from your cooking time.) Preparation time = approximately 50 minutes with mushrooms, 20 minutes without. http://lowfatcooking.about.com/gi/dynamic/offsite.htm?site=http%3A%2F%2Fwww.geocities.com%2FRainForest%2F6509%2Ffast.htm Source: "Formatted by Whome40@aol.com Feb 2001" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roast Saddle Of Veal With Potato Crepes Recipe By :Chef Lisl Wagner-Bacher Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Pancakes, Waffles, Crepes Potatoes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 saddle of veal salt and freshly ground pepper 1/4 cup clarified butter 1/4 cup unsalted butter -- (1/2 stick) 1 sprig rosemary 4 sage leaves 2 tablespoons unsalted butter -- (2 to 4) --- Potato Crepes 4 eggs 1 cup flour 1 pinch salt 1/2 cup milk 2 large mealy potatoes -- peeled and cooked 2 tablespoons unsalted butter -- (2 to 3) --- Crepe Filling 2 tablespoons clarified butter 1/2 shallot -- minced 1 1/2 cups chanterelle mushrooms -- cleaned and roughly chopped 2 tablespoons unsalted butter 1/4 cup beef stock 1 small mealy potato -- peeled and cooked, then chopped salt and freshly ground pepper 2 sprigs parsley -- stemmed and minced 2 tablespoons fine bread crumbs --- Sauce 1 cup reduced veal stock 1/4 cup unsalted butter -- (1/2 stick) --- Garnish canola oil for deep-fat frying 4 parsley sprigs 2 parsley roots -- peeled and sliced lengthwise into very thin strips -- (substitute: 1 carrot or 1 parsnip) To prepare the veal: Preheat the oven to 250 F. Season the veal with salt and pepper. Heat the clarified butter in a large ovenproof skillet until it sizzles. Add the veal and sear for about 30 seconds on all sides, until lightly browned. Add the butter and melt; add the rosemary and sage and turn in the butter, then take the pan off the heat. Spoon the rosemary and sage leaves on top of the meat, then baste with melted butter. Insert a meat thermometer in the center of the meatiest part. Put in the oven. When the internal temperature of the meat reaches 100 F, reduce the oven heat to 200 F. Baste the meat with the pan juices. When the internal temperature reaches 125 F, reduce heat to 175 F. Baste again with the pan juices. When the internal temperature reaches 140 F, reduce heat to 150 F and open the oven door. Add 2 tablespoons of butter, let it melt, then baste the meat with the pan juices. The roast will stay pink inside and can "coast" for up to 2 hours. To make the crepes: Beat the eggs in a large bowl and stir in the flour and salt. Whisk in the milk, then stir in the potatoes. Heat one-fourth of the butter in a large crepe or saute pan. Ladle batter into the pan and spread it around with the back of the ladle. Cook until bubbles form and the edges begin to brown, about 1 minute. Turn and cook on the other side until golden brown. Remove from pan and set aside on a plate. Repeat to make at least 4 crepes. Set aside and keep warm; do not stack the warm crepes. To make the filling: Heat the clarified butter in a medium saute pan or skillet over medium-high heat and add the shallots and chanterelles. Saute, turning frequently, until they begin to color. Add 1 tablespoon of the butter and toss. Pour the beef stock into the pan and stir up the browned bits. Add the potato and cook briefly to let the mixture thicken slightly; the liquid should be nearly evaporated. Season with salt and pepper and remove from the stove. Preheat the oven to 150 F. Butter a baking dish. Reserve 1 cup of filling. Divide the remaining filling among the crepes and place in the center of each. Fold each crepe in half, then in half again (quartered). Dust the crepes with bread crumbs and parsley and dab each with a bit of the reserved tablespoon of butter. Place the folded, filled crepes in the baking dish and bake for 5 minutes. To make the sauce: Warm the veal stock over medium heat. Stir in the butter and let it melt. Swirl together. To make the garnish: Heat the canola oil to 370 F. Pat the parsley sprigs and root strips absolutely dry. Drop them into the oil, then remove almost immediately. Drain on paper towels. To serve: Place a filled crepe on each warmed serving plate. Cut the veal saddle into 4 large chops and place 1 on each plate. Spoon the reserved mushroom filling between the crepes and chops. Spoon the sauce around the chops. Garnish each with bits of fried parsley and strips of fried parsley roots. Chef Lisl Wagner-Bacher Restaurant: Landhaus Bacher Carinthia, Austria From "Tina Bell" - - - - - - - - - - - - - - - - - - - NOTES : Slices of tender oven-roasted veal are served with potato crepes filled with mushrooms, and a rich sauce of reduced veal stock and butter. The veal is roasted by slowly reducing the oven temperature as the internal temperature of the meat goes up; depending on the thickness of the meat, this can take 2 to 3 hours. The basting is important as veal does not have enough fat to baste itself. * Exported from MasterCook * Roasted Red Potato And Lentil Salad With Dijon Dressing Recipe By :The AJC Serving Size : 9 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds red potatoes -- cut in wedges Vegetable Cooking Spray 3/4 teaspoon salt -- divided 2 cups water 1/2 cup lentils 2 tablespoons nonfat chicken broth -- or oil 1/3 cup plain nonfat yogurt 3 tablespoons Dijon mustard 3 tablespoons cider vinegar 2 teaspoons sugar 1 cup chopped red bell pepper 1/2 cup chopped green onions Pepper to taste Preheat oven to 425. Oil a 13 x 9 baking dish. Spray the potatoes with cooking spray and toss with 1/4 tsp salt. Roast for 35 minutes or until tender, stirring occasionally. While potatoes cook combine 1/4 tsp salt, water and lentils in a saucepan. Bring to a boil, cover and simmer for 20 minutes. Drain well and set aside. Combine the broth, 1/4 tsp salt, yogurt, mustard, vinegar and sugar in a small bowl. Combine potatoes, lentils, bell pepper and green onion. Drizzle with dressing and toss to combine. Sprinkle with pepper if desired. Source: "Formatted by Whome40@aol.com Feb 2001" - - - - - - - - - - - - - - - - - - - NOTES : Original recipe called for 3 tbsp total of oil. One for roasting the potatoes, 2 for the dressing. _____ * Exported from MasterCook * Salmon And Pasta Salad Recipe By :Found in Woman's Day April 18, 2000 (www.womansday.com) Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 box frozen green peas -- (10 oz.) 2 large limes 8 oz. medium shell pasta 10 ounces fresh matchstick-cut carrots -- (1 bag) 1 can corn kernels -- (12 oz) drained 1 bunch radishes -- thinly sliced 1/3 cup reduced-fat mayonnaise 1/3 fat-free sour cream 1/2 tsp. pepper 14 3/4 ounces red salmon -- (1can) not drained Place peas in colander in sink. Grate 1 Tbsp. peel and squeeze 1/4 cup juice from limes. Cook pasta as directed on pkg. Pour over frozen peas in colander to drain. Briefly place under cold running water to cool slightly. While pasta cooks, put remaining ingredients except salmon in a large bowl. Toss to mix well. Add salmon with liquid, and pasta and peas. Toss gently to mix and coat. SERVES 6 Description: "A fresh twist on macaroni salad. Although the salmon in this salad makes it somewhat high in fat, it's the heart-healthy omega-3 variety." S(MC formatted in 2001 by): "hdeacey@mail.com" - - - - - - - - - - - - - - - - - - - NOTES : Per serving according to magazine: 381 calories, 24g proteins, 53g carbohydrates, 5g Fiber, 8g Fat (2 g saturated fat), 40mg Cholesterol, 659mg sodium Using the magazine Nutritional Values the WW points for 123 Success program prior to 2001 is * Exported from MasterCook * Schoolyard Oatmeal Cookies Recipe By :Table for Two: Meat-and Dairy-Free Recipes, Stepaniak Serving Size : 12 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup whole wheat pastry flour 1/2 cup quick-cooking rolled oats -- (not instant) 1/4 teaspoon non-aluminum baking powder -- (such as Rumford) 1/4 teaspoon ground cinnamon 1/4 cup light molasses or sorghum syrup 2 tablespoons canola oil 1 tablespoon water 3/4 teaspoon vanilla extract 1/4 cup walnuts -- coarsely chopped 1/4 cup raisins (Makes 1 dozen) The best darn cookies this side of the playground! Preheat the oven to 350° F. Coat a baking sheet with nonstick cooking spray, and set it aside. Place the flour, rolled oats baking powder, cinnamon, and salt in a small mixing bowl. Stir them together and set aside. Measure out the molasses or sorghum syrup in a small measuring cup. Then stir in the canola oil, water, and vanilla extract. Mix well. Pour this mixture into the dry ingredients along with the walnuts and raisins. Mix thoroughly. Drop the dough by 12 rounded spoonfuls onto the prepared baking sheet. Flatten each cookie lightly with the back of a spoon. Bake the cookies for 12 to 14 minutes, or until they are lightly browned. Transfer the cookies to a cooling rack using a metal spatula. Cool the cookies completely before storing them. From Table for Two: Meat- and Dairy-Free Recipes by Joanne Stepaniak. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Seafood Broccoli Stir-fry Recipe By :Pillsbury Low-Fat Recipes. February 1996 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon oil 3/4 pound medium fresh shrimp -- shelled, deveined 2 cloves garlic -- minced 1/4 cup water 14 ounces Green Giant Select Frozen 100% Broccoli Florets 1 small onion -- chopped 1 teaspoon grated gingerroot 1 tablespoon cornstarch 2 tablespoons soy sauce Heat oil in large skillet or wok over medium-high heat until hot. Add shrimp and garlic; cook and stir 5 go 6 minutes or until shrimp turn pink. Stirring constantly. Remove shrimp from skillet; cover to keep warm. In same skillet, bring water to a boil over medium-high heat. Stir in frozen broccoli, onion, and gingerroot. Cook and stir 6 to 8 minutes or until vegetables are crisp-tender. Add warm shrimp. In small bowl, blend cornstarch and soy sauce. Stir into hot shrimp mixture. Cook, stirring constantly, 1 to 2 minutes or until glaze has slightly thickened and covers all ingredients. If desired, serve with hot cooked rice or pasta. Serves 4. S(MC formatted in 2001 by): "hdeacey@mail.com (Feb. 5/01)" T(Ready in): "0:30" - - - - - - - - - - - - - - - - - - - NOTES : Diabetic Exchanges: 2 protein, 2 Vegetables, 1/2 Fat. The Weight Watcher's Points are based on the 123 Success program and calculated using the Nutritional Values of MasterCook. = 3 points _____ * Exported from MasterCook * Sensational Ingredient Substitutions Recipe By :Prevention Quick and Healthy Desserts (2001 calendar) Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Super Starters: Instead of: Try: ------------------------------------------ Salad dressing Flavored vinegars; gourmet mustards; lowfat or fatfree dressing varieties Iceberg lettuce Spinach; romaine; other dark-green leafy lettuces Butter or margarine: Fatfree or reduced fat margarine; liquid margarine; apple butter; preserves; (as a spread) jam Cream cheese: Neufchatel cheese; light or fatfree cream cheese (as a spread) Sour cream for dips: Fatfree ricotta; fatfree cottage cheese; easy bean dip; mashed beans + 1-2 tsps lowfat or nonfat plain yogurt Avocado for guacamole: Canned asparagus; green peas Creative Cooking: Instead of: Try: ------------------------------------------ 1 cup cream 1 cup nonfat evaporated milk Cream to thicken soups Potato puree Oil as base for marinade: Citrus juice; flavored vinegar Oil or butter for saute: Chicken or vegetable broth Chopped nuts: Water chestnuts; jicama 2 Oz grated mild Cheddar cheese: 1 oz lowfat or nonfat sharp Cheddar cheese High-fat sauces over meat or poultry: Vegetable purees (Try steamed broccoli, sauteed onion and garlic, with salt and pepper to taste. Puree in food processor or blender) Bacon: Canadian bacon Ground beef: Ground skinless turkey breast Better Baking: Instead of: Try: ------------------------------------------ 1 oz baking chocolate 3-4 tbsp cocoa powder + 1 tbsp oil (for sauces or frosting); 1/4 cup cocoa powder (for cakes or cookies) 1 egg 2 egg whites; 1/4 cup nonfat egg substitute liquid 1/2 cup butter or marg 1/4 cup applesauce (or prune puree) + 1/4 cup butter, marg, or oil 1 cup sour cream 1 cup nonfat or lowfat plain yogurt (if used in sauce, add 1 tbsp cornstarch); 1 cup nonfat sour cream Sweetened condensed milk Lowfat or nonfat sweetened condensed milk 1 can evaporated milk 1 can nonfat evaporated milk 1 cup all-purpose milk 1 cup finely milled whole wheat flour; 7/8 cup all-purpose flour + 2 tbsp soy flour Pie filling Light fruit filling; fat-free pudding Pastry piecrust Phyllo crust; graham cracker crust 1 cup chocolate chips 1/2 cup mini-chocolate chips Sponge or pound cake Angel Food cake; nonfat loaf cake Frosting Sliced fresh fruit; fruit sauce; light dusting of confectioner's sugar Fudge sauce Chocolate syrup From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Silky Lentil Soup Recipe By :Weight Watchers Serving Size : 4 Preparation Time :0:15 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 1 cup shredded carrot 1 medium onion -- chopped 1 medium green bell pepper -- chopped 2 cups water 6 3/4 ounces dry lentils -- about 1 cup 1/3 cup uncooked brown rice 1 teaspoon ground cumin 1/2 teaspoon cayenne pepper 3 1/2 cups lowfat chicken or vegetable broth 8 ounces canned tomato sauce 1 cup evaporated skimmed milk Coat large pot with cooking spray; add oil. Place over medium-high heat until hot. Add carrots, onion and green pepper; saute until tender, 5 minutes. Add remaining ingredients, except for milk; stir well. Bring to a boil; cover, reduce heat and simmer until lentils are tender, 45 minutes. Put half of lentil mixture in a blender or food processor. Puree until smooth. Pour mixture into a bowl. Repeat with remaining lentil mixture. Return blended lentil mixture to pot; stir in milk. Cook over low heat for 10 minutes. Yields 1 cup per serving. Description: "Thickened with brown rice and sweetened with tomato sauce. 6 points" Source: "http://www.weight-watchers.com/foodandrecipes/d2_fr_recipe_details.asp?recipeid=54111" T(Cooking): "1:00" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Pureeing this recipe in a blender or food processor produces a thick, satisfying soup that easily wards off hunger. wonderful soup. I coarsely chopped the onion, carrot and peppers in a cuisinart. sauteed over medium heat, sprinkled on butter buds (probably no more than 1 tsp total). salt and pepper. warmed the spices in the saute for about 30 seconds: rinsed the lentils and rice and added them to the pan along with the liquids. I ADDED a pinch of dried garlic. I did add the canned milk. I pureed it all with a hand blender. resembles a version of tortilla soup - wonderful. i will dilute the remainder and use as a basis for a vegetable would with more onion and chopped zucchini. ;-) a winner! * Exported from MasterCook * Spear Some Asparagus (Prevention May Tip) Recipe By :Prevention 2001 calendar Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Spear Some Asparagus: One cup of this tasty early spring vegetable packs 3.6 grams of dietary fiber, more folate than three oranges, and as much vitamin C as five apricots -- all a "cost" of just 43 calories and no fat! From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spinach Stuffed Sole Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- nonstick cooking spray -- as needed 1 teaspoon olive oil 1/2 pound fresh mushrooms -- sliced 1/2 pound fresh spinach -- chopped 1 clove garlic -- minced 1/4 teaspoon oregano leaves -- crushed 1 1/2 pound sole fillets or other white fish 2 tablespoons sherry 4 ounces part-skim mozzarella cheese -- (1 cup) grated A scant amount of oil and Part-skim mozzarella cheese give this lower fat dish a Mediterranean flavor. 1. Preheat oven to 400 F. 2. Spray a 10x6-inch baking dish with nonstick cooking spray. 3. Heat oil in skillet; saute mushrooms about 3 minutes or until tender. 4. Add spinach and continue cooking about 1 minute or until spinach is barely wilted. Remove from heat; drain liquid into prepared baking dish. 5. Add oregano and garlic to drained, sauteed vegetables; stir to mix ingredients. 6. Divide vegetable mixture evenly among fillets, placing filling in center of each fillet. 7. Roll fillet around mixture and place seam-side down in prepared baking dish. 8. Sprinkle with sherry, then grated mozzarella cheese. Bake 15 to 20 minutes or until fish flakes easily. Lift out with a slotted spoon. YIELD: 4 servings SERVING SIZE: 1 fillet roll NUTRITION ANALYSIS PER SERVING: Calories, 262; Total fat, 8 grams; Saturated fat, 4 grams; Cholesterol, 95 milligrams; Sodium, 312 milligrams From Aimcaitmel@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Staples And Quick Meals Recipe By :lowfatcooking.about.com/gi/dynamic/ Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Quick & Simple Ideas Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- *none* Pasta with Marinara Sauce & Steamed Broccoli - any pasta will do, but the more interesting the pasta, the more interesting your meal. You know what spaghetti tastes like, so try some whole wheat pasta, parsley-garlic angel hair, chili pepper linguine - whatever strikes your fancy. The thinner the pasta, the faster it cooks. The sauce can be any vegetarian jar sauce (Classico, Three Brothers, Healthy Choice, etc.- check the individual label) that looks remotely interesting. Jazz up some boring red sauce with a can of artichoke hearts (water-packed, drained) or some sliced fresh mushrooms - dump these items directly into the sauce as it heats. Yum! Steam some broccoli florets in water for about 5 minutes and then throw on top of the pasta with sauce. Serve with warmed French bread for a very quick, satisfying meal. Preparation time = about 10 minutes, or however long it takes your pasta to cook. Portobella Mushrooms with Wild Rice Pilaf - these mushroom caps are fairly expensive, but damn, they're good! Deal with the rice first - choose any packaged vegetarian mix (I like Mahatma Wild Rice Pilaf), get your water boiling, and add the mix. Cover, reduce heat, and simmer. Next, remove the stems from the mushroom caps, and brush off any dirt (no need to wash the 'shrooms). Place the caps in a broiling pan and brush them liberally with Italian dressing (some non-fat brands work well, if you're concerned with keeping your fat intake down). Broil for approximately 5 minutes, until the dressing bubbles, then flip, brush the other side, and broil for another 5 minutes. Serve with a salad and/or warmed dinner rolls. Preparation time = approximately 20 minutes, or however long it takes the rice to cook. (Choose couscous for an even shorter prep time!) Barbecued Eggplant with CousCous - this meal follows the same theory as above. You'll need one medium-sized eggplant for 1-3 people. Slice into 1/2" rounds (just turn the eggplant on its side and slice it into circles) and place the slices in a broiling pan. Brush each slice liberally with any prepared barbecue sauce, covering any exposed surface. Broil for approximately 5 minutes, then flip, brush the other side with BBQ sauce, and broil for another 5 minutes. Meanwhile, boil the water for the couscous (Near East makes some great vegetarian couscous, although not all their couscous is vegetarian). Add couscous and turn off heat; let stand for 5 minutes. Serve with salad and/or interesting bread. Preparation time = approximately 10 minutes. CousCous with Steamed Broccoli or Three-Pepper Saute - Cook couscous according to package directions (usually, this only takes about 5 minutes). If you're doing the broccoli, chop it into equal-sized florets, put the florets into a medium/large saute pan, add a little bit of water, cover and steam over medium heat for 5-6 minutes. (Obviously, you can also use a steamer basket for this, if you have one.) Check to make sure the pan doesn't run out of water before you're done steaming. To prepare the pepper saute, slice three peppers - one green, one red, and one yellow - thinly into strips. Saute in a little olive oil and spice with oregano or your favorite seasoning. Serve the broccoli or the peppers over the couscous, and you can add a side dish or bread, if you like. Preparation time = 7-10 minutes. Veggie Burgers & Dogs - now we're talking fast! If you've never tried veggie burgers or veggie dogs, open your mind and give it a whirl. Brand is important here - some burgers are better than others (at least, I think so). Boca Burgers are fairly realistic, and the vegan ones are fat-free! GardenVegan is good also, as are GardenBurgers and Green Giant Harvest Burgers. My favorite veggie dogs, hands-down, are Yves Veggie Dogs (they also have Tofu Dogs and Chili Dogs). Slap some vegetarian canned chili on those puppies, and you've got an instant meal! Microwave the burgers and dogs for speed (and you're not adding fat by frying them), and serve with organic tortilla chips and salsa. Preparation time = less than 5 minutes. Tomato-Pasta Soup with Spinach Salad - find some interestingly-flavored rotini pasta and cook it according to package directions. Meanwhile, gently heat a can or two of Campbell's Tomato Soup, and wash the spinach for the salad. This particularly simple meal calls for a hearty salad - dress it up with bean or alfalfa sprouts, a few cashews or toasted sunflower seeds, and sliced mushrooms. When the pasta is done, drain and add to the soup, and then stir in some spices, if you'd like. Try basil, oregano, garlic powder, hot pepper sauce! Serve with warmed dinner rolls or crackers. Preparation time = 10 minutes, or however long it takes the pasta to cook. Black Beans & Rice Burritos - choose a prepared black beans & rice mix, such as Mahatma, for convenience. Cook according to package directions. Meanwhile, warm some flour tortillas in the oven (wrap them in aluminum foil & bake at 350 for 8-10 minutes). When the beans & rice finish, fill each tortilla with the mixture, plus a little salsa and/or guacamole. Preparation time = approximately 20 minutes, or however long it takes the beans & rice to cook. Pasta with Fresh Garlic, Olive Oil, and Capers - choose an interesting pasta, like whole wheat spaghetti or lemon-pepper linguini. This dish will be as good as the pasta you choose. Cook the pasta according to package directions. Meanwhile, mince 1-3 cloves of garlic. When the pasta is finished cooking, drain it in a colander. Heat some olive oil over medium heat in a large saute pan (be careful not to scorch the olive oil) and saute the minced garlic. Drain and add the capers, and then add the drained pasta. Toss everything over medium heat for about a minute, then serve immediately with salad and/or bread. Preparation time = 10 minutes, or however long it takes the pasta to cook. (Note: artichoke hearts can be substituted for the capers.) http://lowfatcooking.about.com/gi/dynamic/offsite.htm?site=http%3A%2F%2Fwww.g eocities.com%2FRainForest%2F6509%2Ffast.htm Source: "formatted by Whome40@aol.com Feb 2001" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Staples And Quick Meals, More Recipe By :lowfatcooking.about.com/gi/dynamic/ Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Quick & Simple Ideas Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- *None* Black beans & saffron rice - this is a simple, yet tasty, Cuban dinner. Choose a saffron rice mix, if you can find one. Mahatma is a particularly good vegan brand; watch out for mixes that aren't vegetarian (Vigo, for example, uses chicken broth in their mix). Otherwise, Spanish rice works just as well. Cook rice according to package directions. Meanwhile, gently heat 1-2 cans of black beans. Spice with cumin, cayenne pepper, hot sauce, and/or chopped fresh cilantro. Serve beans over rice and top with red or green salsa. Preparation time = about 20 minutes Summer vegetable feast - vegetables are in their prime during the hot summer months; shop at a farmers' market or roadside stand to get the best produce. I've created some wonderful meals by letting the vegetables stand alone, and I always try to think about a well-rounded meal (choosing different colors helps). One version of this type of dinner is corn on the cob, steamed asparagus with lemon, tomato salad, and green beans with new potatoes. Tomato salad: Chop 4 tomatoes and mix them with a handful of chopped green onions (scallions -- green part only) and 1 tablespoon of red wine vinegar. Salt and pepper to taste, and let the salad sit at room temperature while you prepare the rest of the veggies. Green beans/new potatoes: wash, trim, and snap the green beans and wash the new potatoes. Place them in a large pot, cover with water, add a veggie broth cube or two plus spices if you wish (oregano, basil) and bring to a boil. Cook at high until potatoes are done and you can push a fork through them easily (approx. 15 minutes). Corn on the cob: bring a large pot of water to a boil (do not salt water). Meanwhile, remove husks and silk from the corn. Boil cobs for 10 minutes. Steamed asparagus: wash asparagus and trim bottoms from each spear. Place spears in a large, shallow pan, and add a little water (about 1/2 cup). Cook over medium-high heat, covered, until spears are tender (approx. 7 minutes). Drain the asparagus, then squeeze fresh lemon juice over the spears before serving. Preparation time = approximately 30 minutes Risi e bisi (rice and peas) - you can prepare this without mushrooms, but it's tastier to include them. Soak a handful of dried wild mushrooms (I used shiitake) in 2 cups of hot water for 30 minutes. Drain the mushrooms, reserving the liquid, and chop them into small pieces. Transfer the 2 cups of mushroom liquid to a pot, and bring to a boil. Add 1 cup of white rice, reduce heat to low, and simmer for 20 minutes. Meanwhile, cook 1 cup of frozen peas according to package directions (or open a can of peas). When the rice is done, stir in the peas and mushrooms. I think I also added a few teaspoons of dried dill. (If you prefer not to deal with the mushrooms, cook the rice in veggie broth for added flavor -- this will cut 30 minutes from your cooking time.) Preparation time = approximately 50 minutes with mushrooms, 20 minutes without. Falafel sandwiches - falafel is a spicy Mediterranean patty made from fava beans and chickpeas. Usually, these patties are fried, but you can bake them for a lower-fat meal. Grab a falafel mix from the store; you'll find these in health food stores or in well-stocked grocery stores near the couscous & tabbouleh. Near East makes a very good mix. Prepare according to package directions, then stuff in pita bread with sprouts, lettuce, and chopped tomatoes. These sandwiches are very dense and filling. Preparation time = 10 minutes if fried, 40 minutes if baked. TLTs (Tempeh, lettuce, and tomato sandwiches) - tempeh is an acquired taste, and this is a good recipe to start with. Cut tempeh into slices about 1/2 inch thick. Fry slices using a little oil (or PAM for a lower-fat version), browning on each side (approx. 4 minutes per side). Meanwhile, toast some bread. Place tempeh slices on toasted bread; top with lettuce, tomato, and Nayonnaise (vegan soy mayonnaise) and enjoy! Preparation time = less than 10 minutes. Baked potatoes with vegetarian chili - recipe submitted by Jenni (acetalyne@aol.com). Heat up a can of veggie chili (Health Valley Spicy Fat Free is excellent), put chili on baked potatoes. You can usually top 3 - 4 potatoes with one can. This can be made in about six minutes for each potato if you microwave them. Fancy it up with chopped tomatoes, olives or jalapenos if you like. Love this for dinner. (Thank you, Jenni!) VARIATION: Top potatoes with black beans spiced with cumin, cayenne, and chopped cilantro. Top with chopped green onions and red or green salsa. Preparation time = less than 10 minutes per potato Black bean dip (snack) - make this when you're bored with salsa. Add to food processor the following: 1 can black beans (drained), 1/2 cup chopped yellow onion, 2-3 cloves minced garlic, 1/3 cup red salsa, 2-4 tsp. cumin, 1/2 tsp. cayenne pepper, 1-2 tablespoons chopped jalapeno peppers. Play around with ingredients until you like the taste. At times, I've doubled this recipe and used 1 can of black beans and 1 can of red kidney beans -- the kidney beans give a thicker (less soupy) consistency. Serve with tortilla chips or warmed pita slices. As this dip sits in the refrigerator, it gets spicier & more garlicky, so watch out! Preparation time = less than 10 minutes Biscuits & soysage gravy (breakfast) - You will need: 1 can veg*an biscuits, 1 package Soysage or other meatless sausage product (Gimme Lean, etc.), 1 tablespoon olive oil, approximately 1/3 to 1/2 cup flour, hot water, seasoning (cajun, salt, pepper, etc.). Let's face it -- this isn't a nutritious dish. But if you're craving gravy and biscuits, you've got to try this recipe. First, cook the biscuits according to package directions. Meanwhile, cut the soysage into rounds and cook it according to package directions. I use a light oil spray, like PAM, to reduce fat content, and this works just fine. In a large skillet, brown the patties on each side, approx. 4 minutes per side. When they're done, remove about 2/3 of the soysage rounds from your skillet to eat with biscuits, etc. Break up the remaining 1/3 with a spatula, so that you've got little pieces of soysage in your skillet. Over medium-low heat, add the olive oil. (Start with 1 tablespoon, and add more if you need it.) Put the flour in a 2 cup measure, and fill the cup to the top with HOT water. Whisk the flour and water together to mix well, and then pour the mixture little by little into the skillet, stirring as you pour. As you stir, the gravy will begin to form and thicken. Add more flour to thicken, or add more hot water to thin. Make sure you wait a bit before deciding which to do, as the gravy will thicken over a few minutes. Season the gravy with your favorite spices, but make sure to salt and pepper well. I like to add a kicky spice mix called Rex -- cajun seasonings go very well with the soysage flavor. Serve the gravy over vegan biscuits and the reserved soysage rounds. Enjoy! Preparation time = 10-15 minutes Rice & veggies with gravy (recipe submitted by Chris MacBlain, chipley@beaches.net, added 11 November 1997) - One quick meal we do is rice (white or brown) or pasta, a can of Veg-All and a quick no-fat (no animal product) brown gravy (Pioneer is a good brand). Cook rice, cook gravy according to directions (we add Braggs Amino Acid and all purpose herb seasoning), put veg-all into the gravy then serve over rice. A quick "no brainer" for those really rushed days. Preparation time = 15-20 minutes http://lowfatcooking.about.com/gi/dynamic/offsite.htm?site=http%3A%2F%2Fwww.geocities.com%2FRainForest%2F6509%2Ffast.htm Source: "Formatted by Whome40@aol.com Feb 2001" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Start Fresh With Fruit (Prevention August Tip) Recipe By :Prevention 2001 calendar Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Start Fresh with Fruit! Set the tone for a whole day of healthy eating.Begin at breakfast with at least one of the two nutrient-packed servings of fruit you need each day. Try This: Pick pink grapefruit instead of white, and you'll get 93 times more cancer-preventing beta-carotene. Half a medium papaya will give you more than your daily dose of vitamin C. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Steamed Broccoli Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Turkey Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound broccoli florets lemon juice -- to taste I Can't Believe It's Not Butter Spray Arrange florets in steaming rack with smaller pieces at the top of the rack. Place over boiling water; cover and steam 15 minutes. Sprinkle with lemon juice to taste and spray with I Can't Believe It's Not Butter spray before serving. Yields 4 servings. Per Serving (excluding unknown items): 34 Calories; trace Fat (6.7% calories from fat); 3g Protein; 6g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 31mg Sodium. Exchanges: 1 Vegetable; 0 Fruit. WW Points .5 From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Steaming Veggies Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** There are lotsa' ways for cooking things but for the lowfat cook steaming is probably the best for veggies. This gentle cooking method seals in nutrients and flavor by using the steam from a pot of boiling water. The vegetables never touch the water--instead they're suspended by a steamer basket which holds the vegetables above the boiling water. Vitamins and minerals are less likely to leach out with this method and the colors stay pretty and bright adding to the eye appeal. There are many types of steamers made from different materials. I have a bamboo steamer plus one of those little collapsible steamer baskets that you just put inside a pot. I've also improvised using a metal colander. I like the bamboo steamer because water won't condense on the wood and drip on the veggies. Using a tall pot with a dome shaped lid will accomplish the same thing. Virtually any vegetable can be steamed. Select the freshest, best quality veggies you can get. You can't create a great dish from inferior ingredients. This is especially true of steaming; it's a method that really brings out a vegetable's fullest flavor. Preparation of the veggies is minimal. Primarily just washing and cutting to uniform sizes. The more uniform the sizes of the veggie pieces the more uniform the cooking will be. I steamed broccoli florets for this article and they are not all that uniform. I just did the best I could and then placed the smaller ones on top furthest from the heat source. I peeled the stems and cooked them separately for another dish. Leafy vegetables such as whole spinach and bok choy leaves, or even small cabbage leaves are easier if you roll them up from stem to tip and stand them on the ends and steam them in that position. If you can boil water, then you can steam vegetables--that's the beauty of this technique. * Measure the water. If you have a steel steamer, look at its legs. Chances are, they're not more than an inch long, and you won't want any more in the pot. So figure a half-inch to one inch of water in the pot--it shouldn't boil through the screen of the steamer. * Bring the water to a boil. Turn the stove burner to high, and put the covered pot on the stove. After the water boils, place the vegetables in the steamer and place the steamer in the pot. Reduce the heat until the water's at a low boil--there should be bubbles rising from the bottom of the pot. Ideally the water will not entirely evaporate during the steaming process. * Timings for each vegetable: The general rule on steaming times is to cook vegetables until they're crisp. You want to avoid overcooking them, as their color, flavor, and nutritional value are reduced after a certain point. Take them out when they're almost done. (You can taste test, cause calories don't count when you're cookin'.) As they sit for a minute or two on the serving plate, they'll finish cooking and will arrive on your plate at the peak of perfection. Steamed Broccoli 1 pound broccoli florets lemon juice to taste I Can't Believe It's Not Butter Spray Arrange florets in steaming rack with smaller pieces at the top of the rack. Place over boiling water; cover and steam 15 minutes. Sprinkle with lemon juice to taste and spray with I Can't Believe It's Not Butter spray before serving. Yields 4 servings. Per Serving (excluding unknown items): 34 Calories; trace Fat (6.7% calories from fat); 3g Protein; 6g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 31mg Sodium. Exchanges: 1 Vegetable; 0 Fruit. WW Points .5 From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Steel-cut Oatmeal (Or Irish Oatmeal) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Eat-LF Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups water 1 cup oats salt -- to taste I started eating oatmeal after getting a can of Irish steel-cut oats as a gag gift. Best gag gift ever! The directions included with the Irish oats suggest 4 cups of water to 1 cup oats, which is way too much for two people. 2 - 2/3 cups water and 2/3 cup oats gives two servings of 3 carbs each; 2 cups of water and half a cup of oats gives two servings of 2 carbs each. Salt is pretty essential to flavor, too - I can't recall the suggested amounts, because we lighten it up a lot. Try 1/4 teaspoon for the 2 carb serving. The best part is their cooking directions, though. They are to boil the water the night before, stir in the oats and salt, cover and let sit overnight. In the morning, bring to a simmer for 9-12 minutes, stirring occasionally. Very little slime, with a nutty taste and a chewy texture. We like to add a bit of chili-flavored honey at the table. Yum! From "Coyne, Annie" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Summer Vegetable Feast (Steamed Veggies And Tomato Salad) Recipe By :lowfatcooking.about.com/gi/dynamic/ Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Quick & Simple Ideas Salads Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- corn on the cob asparagus lemon green beans new potatoes vegetable broth oregano and/or basil Tomato salad: 4 tomatoes chopped green onions 1 tablespoon red wine vinegar salt and pepper Summer vegetable feast - vegetables are in their prime during the hot summer months; shop at a farmers' market or roadside stand to get the best produce. I've created some wonderful meals by letting the vegetables stand alone, and I always try to think about a well-rounded meal (choosing different colors helps). One version of this type of dinner is corn on the cob, steamed asparagus with lemon, tomato salad, and green beans with new potatoes. Tomato salad: Chop 4 tomatoes and mix them with a handful of chopped green onions (scallions -- green part only) and 1 tablespoon of red wine vinegar. Salt and pepper to taste, and let the salad sit at room temperature while you prepare the rest of the veggies. Green beans/new potatoes: wash, trim, and snap the green beans and wash the new potatoes. Place them in a large pot, cover with water, add a veggie broth cube or two plus spices if you wish (oregano, basil) and bring to a boil. Cook at high until potatoes are done and you can push a fork through them easily (approx. 15 minutes). Corn on the cob: bring a large pot of water to a boil (do not salt water). Meanwhile, remove husks and silk from the corn. Boil cobs for 10 minutes. Steamed asparagus: wash asparagus and trim bottoms from each spear. Place spears in a large, shallow pan, and add a little water (about 1/2 cup). Cook over medium-high heat, covered, until spears are tender (approx. 7 minutes). Drain the asparagus, then squeeze fresh lemon juice over the spears before serving. Preparation time = approximately 30 minutes http://lowfatcooking.about.com/gi/dynamic/offsite.htm?site=http%3A%2F%2Fwww.geocities.com%2FRainForest%2F6509%2Ffast.htm Source: "Formatted by Whome40@aol.com Feb 2001" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Swedish Meatballs With Shiitake Mushrooms Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound ground round 3/4 cup dry breadcrumbs 1/2 cup skim milk 1/2 teaspoon salt 1/4 teaspoon ground ginger 1/4 teaspoon ground allspice 1/4 teaspoon black pepper 1 large egg white Cooking spray 4 1/2 cups shiitake mushroom caps -- thinly sliced -- (about 8 ounces) 1 1/2 cups carrot -- thinly sliced 1/2 cup shallots -- thinly sliced 2 tablespoons all-purpose flour 1 can beef consomme -- (10-1/2-ounce) 1/2 cup water 1/2 cup lowfat sour cream 1/4 cup chopped fresh parsley 6 cups hot cooked yolk-free wide egg noodles -- (about 10 ounces uncooked pasta) When you make this one-dish meal for a friend, we suggest delivering the cooked meatballs and sauce in a separate container from the noodles. Include instructions to reheat the meatballs and sauce in a medium saucepan over low heat for 10 minutes or until thoroughly heated. Noodles may be warmed in the microwave. 1. Combine the first 8 ingredients in a medium bowl. Shape mixture into 30 (1-inch) meatballs. Heat a large nonstick skillet coated with cooking spray over medium heat. Add meatballs; cook for 8 minutes, browning on all sides. Remove meatballs from pan. 2. Add mushrooms, carrot, and shallots to pan; saute for 5 minutes. Stir in flour; cook 1 minute. Gradually add the consomme, stirring with a whisk; bring to a boil. Return meatballs to pan. Cover, reduce heat, and simmer 8 minutes. Add water; cook for 2 minutes. Remove from heat, and stir in the sour cream and parsley. Serve over pasta. Yield: 6 servings (serving size: 5 meatballs, about 1/2 cup mushroom mixture, and 1 cup pasta). CALORIES 497 (30% from fat); FAT 16.8g (sat 6.9g, mono 6.7g, poly 0.9g); PROTEIN 29.1g; CARB 55.7g; FIBER 4.5g; CHOL 60mg; IRON 5.1mg; SODIUM 686mg; CALC 105mg From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tall And Tangy Tofu Thangy Recipe By :Alton Brown, Good Eats, Food TV Serving Size : 2 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can fruit cocktail in light syrup -- (8 1/4-ounce) frozen 1 teaspoon instant lemonade mix 6 ounces cranberry juice 1 block silken tofu Combine all ingredients in a blender and blend until smooth. Yield: 2 servings Prep Time: 5 minutes Difficulty: Easy From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Here's an interesting idea for a tofu smoothie. I've used frozen canned pineapple, but for some reason it never occurred to me to use other frozen canned fruits. I don't have the lemonade powder, but I'm sure a little sugar and some fresh lemon juice would work, too. * Exported from MasterCook * Thai Coconut Noodles Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups snow peas -- trimmed 8 ozs rice sticks -- Ka-Me 1 tsp dark sesame oil 1/2 cups chopped green onions 5 1/2 tbsps minced ginger 2 garlic cloves -- minced 1/2 cup lowfat coconut milk 1/2 cups water 1/4 cups tomato paste 5 1/2 tsps curry powder 1/2 tsp salt 1 dash ground red pepper 1/4 cups minced fresh cilantro 1/2 cups peanuts -- chopped Cook snow peas and rice sticks in boiling water 3 minutes. Drain well. Heat oil in a large nonstick skillet over medium heat. Add onions, ginger, and garlic, and saute 2 minutes. Stir in milk and next 5 ingredients (milk through red pepper); bring to a boil. Cover; reduce heat, and simmer 5 minutes, stirring frequently. Combine snow peas, rice sticks, and green onion mixture in a large bowl, and sprinkle with cilantro. CALORIES 276 (12% from fat); FAT 3.6g (sat 1.7g, mono 0.6g, poly 0.6g); PROTEIN 8.4g; CARB 56g; FIBER 2.90g; CHOL 0mg; IRON 3.20mg; SODIUM 338mg; CALC 96mg From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : Made this for lunch today. Fast and easy. I had cut back a little on the ginger (afraid it would be too hot) and way back on the curry (I don't always like the flavor). But the rice stick must be so starchy and/or bland, I ended up adding a lot more seasoning as we were eating. So don't be cautious - this really does absorb the flavor. I didn't end up with too much of the coconut flavor. I did add about 1/2 c of chopped peanuts, but it really increases the fat and WW points (from 5 to 8), so next time I'll leave them out, although it still qualifies as lowfat with 27% CFF. I would definitely make this again, I just wouldn't play with the seasoning and I might add shrimp or chicken if making it for a dinner meal. * Exported from MasterCook * Tlts (Tempeh, Lettuce And Tomato Sandwiches) Recipe By :lowfatcooking.about.com/gi/dynamic/ Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Quick & Simple Ideas Spreads & Sandwiches TVP, Seitan, Tempeh Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- tempeh oil lettuce tomato Nayonnaise -- whole wheat bread TLTs (Tempeh, lettuce, and tomato sandwiches) - tempeh is an acquired taste, and this is a good recipe to start with. Cut tempeh into slices about 1/2 inch thick. Fry slices using a little oil (or PAM for a lower-fat version), browning on each side (approx. 4 minutes per side). Meanwhile, toast some bread. Place tempeh slices on toasted bread; top with lettuce, tomato, and Nayonnaise (vegan soy mayonnaise) and enjoy! Preparation time = less than 10 minutes. http://lowfatcooking.about.com/gi/dynamic/offsite.htm?site=http%3A%2F%2Fwww.geocities.com%2FRainForest%2F6509%2Ffast.htm Source: "Formatted by Whome40@aol.com Feb 2001" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Toasted Rice Soup With Spinach And Parmesan Cheese Recipe By :Georgia Chan Downard and Jean Galton Serving Size : 4 Preparation Time :0:15 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup long-grain white rice 2 teaspoons extra-virgin olive oil -- may triple 1 large onion -- chopped 4 garlic cloves -- minced 1/2 teaspoon salt 1/2 teaspoon grated nutmeg 1/8 teaspoon cayenne 6 cups vegetable stock or canned broth 2 cups chopped fresh spinach leaves 1/3 cup grated Parmesan cheese 1 teaspoon grated lemon zest Preheat oven to 350 degrees F. Place rice in a shallow baking pan and toast, stirring occasionally, until golden brown, 8 to 10 minutes. In a large soup pot, heat olive oil over medium-high heat. Add onion and cook, stirring frequently, until golden, about 5 minutes. Stir in garlic, salt, nutmeg, cayenne, vegetable stock, and rice and bring to a boil. Reduce heat to low, cover, and simmer until rice is tender, about 12 minutes. Stir in spinach, Parmesan cheese, and lemon zest, simmer until spinach is wilted, about 3 minutes longer, and serve. Source: "365 Great Soups & Stews" T(Baking): "0:30" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Review: I used this as a basis for an artichoke and French style green bean soup. I pan-toasted the rice in a dry non-stick skillet over medium heat. I used Trader Joes's basmati and vegetable blend. Instead of spinach I used 5 ounces frozen artichoke hearts and 1/2 cup frozen french cut green beans. Pinch of nutmeg and red pepper flakes. This recipe inspired me to make a toasted rice soup with artichoke hearts and french cut green beans. I also changed the proportions of the spices. I don't think Georgia Chan Downard and Jean Galton would say the result was their soup any more. Still I put my version in a note. . . * Exported from MasterCook * Tofu Cornbread Recipe By :Vibrant Life Online Serving Size : 9 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cup yellow cornmeal 3/4 cup whole-wheat pastry flour 2 teaspoon baking powder 2 teaspoon sugar 1/2 teaspoon salt 3/4 cup calcium-fortified soy milk or skim milk 1 cup tofu -- crumbled 1 1/2 teaspoon Ener-G Egg Replacer or 1 egg 1/4 cup oil Stir together cornmeal, flour, baking powder, sugar, and salt in mixing bowl. Place milk, tofu, egg replacer or egg, and oil in blender. Blend for 10 seconds on low speed. Pour liquid from blender into cornmeal mixture. Combine gently. Pour mixture into greased square metal cake pan. Bake at 425o F for 25-30 minutes. Source: "http://www.vibrantlife.com/index.html" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tofu Ketchup Recipe By :Maureen Keane and Daniella Chace 1997 Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces soft silken tofu 2 cups tomato sauce 1 tablespoon finely chopped yellow onion 1 teaspoon extra-virgin olive oil 1 teaspoon honey 1 teaspoon lemon juice Place all ingredients in a blender or food processor. Process on medium speed until creamy. Cuisine: "Vegetarian" Source: "What to Eat If You Have Cancer Cookbook" Yield: "2 1/2 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tomato-pasta Soup With Spinach Salad Recipe By :lowfatcooking.about.com/gi/dynamic/ Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Quick & Simple Ideas Salads Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- flavored rotini pasta 2 cans Campbell's tomato soup basil oregano hot pepper sauce garlic powder Salad: spinach sprouts cashews or toasted sunflower seeds sliced mushrooms Tomato-Pasta Soup with Spinach Salad - find some interestingly-flavored rotini pasta and cook it according to package directions. Meanwhile, gently heat a can or two of Campbell's Tomato Soup, and wash the spinach for the salad. This particularly simple meal calls for a hearty salad - dress it up with bean or alfalfa sprouts, a few cashews or toasted sunflower seeds, and sliced mushrooms. When the pasta is done, drain and add to the soup, and then stir in some spices, if you'd like. Try basil, oregano, garlic powder, hot pepper sauce! Serve with warmed dinner rolls or crackers. Preparation time = 10 minutes, or however long it takes the pasta to cook. http://lowfatcooking.about.com/gi/dynamic/offsite.htm?site=http%3A%2F%2Fwww.g eocities.com%2FRainForest%2F6509%2Ffast.htm Source: "formatted by Whome40@aol.com Feb 2001" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tortellini And Spinach Soup Recipe By :Alicia Ross With Beverly Mills: Desperation Dinners Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package frozen chopped spinach -- (10-ounce) 1 teaspoon olive oil 3/4 cup chopped onion 1 teaspoon minced garlic -- (bottled) 2 cups water 2 14.5 oz cans fat-free chicken broth -- see TIP --roasted garlic seasoned chicken broth 1 14 oz can chopped tomatoes 1 teaspoon sugar 9 ounces portobello mushroom tortellini -- see TIP 3 tablespoons shredded Parmesan cheese 1/4 teaspoon ground black pepper 1/4 teaspoon salt 1 egg Remove the spinach from its package and place on a microwave-safe dish. Microwave at high for 5 minutes to defrost. Meanwhile, heat the oil on medium in a 41/2-quart Dutch oven or soup pot. Peel and finely chop the onion, adding it to the pot as you chop. Add the garlic, and stir and cook for 1 minute or until the onion is tender. Add the water and broth. Raise the heat to high and bring the pot to a boil. Drain the spinach well, squeezing out the excess water. Add it to the pot. Add the tomatoes with their juice and the sugar. Stir to mix well. Add the tortellini and bring the pot back to a boil. Reduce the heat to medium, maintaining a slow boil, and cook for 5 minutes. Meanwhile in a 1-cup or larger glass measure, combine the Parmesan cheese, salt, pepper and egg. Stir vigorously with a fork or a small whisk. When the soup has cooked for 5 minutes, slowly drizzle the egg mixture into the pot, stirring constantly. Stir and cook for 2 minutes. Remove from the heat. Spoon into shallow soup bowls and serve immediately. TIP: If you can't find seasoned chicken broth, plain chicken broth is fine. Any kind of tortellini is wonderful in this soup. Description: "lightly cheesy broth with spinach and tortellini with shirred egg" Source: "http://www1.buffnews.com/editorial/20010214/1033680.asp" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : A quick and easy recipe adapted from one made by Alicia's neighbor, Cheryl. Restorative! "I am always amazed at the healing powers of food... [The soup] comforted me like a warm fuzzy blanket on a cold, rainy day." Pantry cooking. Doesn't this sound good? and it's easy * Exported from MasterCook * Tropical Fruit Yogurt With Apple Recipe By :PatHanneman Serving Size : 2 Preparation Time :0:00 Categories : Breakfast Eat-LF Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 oz Yoplait 99% fat free original -- Tropical fruit blend yogurt 1/2 small gala apple -- slivered a few red seedless grapes -- chopped Served for breakfast, side dish, sauce or dessert. Variation ideas: Toss with cooked dessert rice and some chopped fresh mint for color. Mold and chill. Substitute pineapple for the grapes. From _____ - - - - - - - - - - - - - - - - - - - NOTES : We went to an Indian restaurant's buffet yesterday. Quite a spread. We liked the okra masala best, I think. They also had a dessert that we liked - but it was way too sweet after about the fourth bite. It was yogurt, mango juice and slivered apple -- as far as we could tell, that was it. I imitated it this morning - served with toast. * Exported from MasterCook * Turkey-tomato Soup Recipe By :FBNR - Slow Cooker Recipes (Feb. 2001) Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound turkey thighs, boned, skinned -- cut into 1" pieces (2 medium) 2 small red potatoes -- cubed (or white) 1 3/4 cups fat-free reduced-sodium chicken broth 1 1/2 cups frozen corn 1 cup chopped onion 1 cup water 8 ounces no salt added tomato sauce -- (1 can) 1/4 cup tomato paste 2 tablespoons Dijon mustard 1 teaspoon hot pepper sauce 1/2 teaspoon sugar 1/2 teaspoon garlic powder 1/4 cup finely chopped fresh parsley Combine all ingredients, except parsley, in slow cooker. Cover and cook on LOW 9 to 10 hours. Stir in parsley; serve. Makes 6 servings. S(MC formatted in 2001 by): "hdeacey@mail.com (Feb. 19/01)" - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve this soup with thickly sliced whole grain bread for a NOTES : Using MC Nutritional Values and using WW 123 Success program prior to 2001 the Points are 5 also, using MC Food Exchanges as follows: 1 Starch, 1-1/2 Vegetable, 3 Lean Meat * Exported from MasterCook * Vegetable Beef Barley Soup Recipe By :Pillsbury Low-Fat Recipes. February 1996 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound extra lean ground beef 2 cups ready-to-serve beef broth 2 cups stewed tomatoes -- cutup undrained 9 ounces Green Giant Frozen Mixed Vegetables -- (1 pkg.) 8 ounces tomato sauce -- (1 can) 1/3 cup uncooked quick-cooking barley In large saucepan, brown ground beef; drain. Stir in remaining ingredients. Bring to a boil. Reduce heat to medium; cover and cook 10 to 15 minutes or until vegetables and barley are tender stirring occasionally. Makes 4 (1-1/2) cups servings S(MC formatted in 2001 by): "hdeacey@mail.com (Feb. 4/01)" T(Ready in): "0:30" - - - - - - - - - - - - - - - - - - - NOTES : Using MasterCook Nutritional Values the WW Points = 4 (old program) * Exported from MasterCook * Vegetable Beef Noodle Soup Recipe By :Diabetic Cooking February 2001 (Favorite Brand Names Recipes Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces beef stew meat -- cut into 1/2" pieces 3/4 cup potato (1 medium) -- unpeeled cubed 1/2 cup sliced carrot 1 tablespoon balsamic vinegar 3/4 teaspoon dried thyme leaves 1/4 teaspoon black pepper 2 1/2 cups fat-free reduced-sodium beef broth 1 cup water 1/4 cup prepared chili sauce -- or ketchup 2 ounces uncooked thin egg noodles 3/4 cup jarred or canned pearl onions -- rinsed and drained 1/4 cup frozen peas Heat large saucepan over high heat until hot; add beef. Cook 3 minutes or until browned on all sides, stirring occasionally. Remove from pan. Cook potatoes, carrots, vinegar, thyme and pepper 3 minutes in same saucepan over medium heat. Add beef broth, water and chili sauce. Bring to a boil over medium-high; add beef. Reduce heat to medium-low; simmer, covered, 30 minutes or until meat is almost fork tender. Bring beef mixture to a boil over medium-high heat. Add pasta; cook, covered, 7 to 10 minutes or until pasta is tender, stirring occasionally. Add onions and peas; heat 1 minute. Serve immediately. Makes 6 (1-1/2-cup) servings S(MC formatted in 2001 by): "hdeacey@mail.com (Feb.16/01) " - - - - - - - - - - - - - - - - - - - NOTES : Nutrients per Serving: (Per Cookbooklet) Calories 182, % calories from fat 14%, Total Fat 3 g, Sat. Fat 1 g, Protein 15 g, Carbohydrates 24 g, Cholesterol 28 mg, Sodium 258 mg, Dietary Fiber 1g Dietary exchanges: 1 Starch, 1-1/2 Meat, 1 Vegetable Using the above the WW points for WW 123 Success plan (prior to 2001) = 4 points. * Exported from MasterCook * Vegetable Soup #5 Recipe By :http://lowfatcooking.about.com/gi/dynamic/ Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Quick & Simple Ideas Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- mixed vegetables (fresh and/or frozen) canned tomatoes with juice bay leaf oregano basil Vegetable Soup - chop up all your leftover veggies, add a few cans of tomatoes with the juice, a bay leaf or two plus any spices (oregano, basil), and several cups of water to a large stock pot. Cover and simmer for an hour or two. I like to add a few bags of frozen vegetables, which are already chopped and ready to go. Source: "Formatted by Whome40@aol.com Feb 2001" http://lowfatcooking.about.com/gi/dynamic/offsite.htm?site=http%3A%2F%2Fwww.g eocities.com%2FRainForest%2F6509%2Ffast.htm - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetable Stew With Rich Red Wine Sauce Recipe By :Caprial Pence Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 6 shallots -- halved lengthwise 3 cloves garlic -- chopped 1 onion -- diced 5 peeled carrots -- large dice 1 peeled turnip -- large dice 3 large peeled potatoes -- large dice 1 large peeled sweet potato -- large dice 3 roasted red bell peppers -- peeled, seeded, diced 1/2 cup all-purpose flour 2 cups red wine 3 cups roasted vegetable stock 1 tablespoon chopped fresh rosemary 2 teaspoons chopped fresh thyme 1 teaspoon chopped fresh marjoram 2 tablespoons hot pepper sauce salt freshly ground black pepper Heat the olive oil in a large stockpot over high heat until very hot. Add the shallots and cook until they start to caramelize. Add the garlic, toss, and cook lightly for 1 to 2 minutes. Meanwhile, put all of the diced vegetables in a bowl and toss with the flour. Add the vegetables to the stockpot and brown for 4 to 5 minutes. Add the red wine and reduce until about 1/2 cup of liquid remains. Add the stock and fresh herbs and cook, covered, until the vegetables are tender. Stir in the cayenne sauce. Season to taste with salt and pepper. To serve, place the stew in a large serving bowl and serve hot. From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This stews makes 8 to 10 cups of stuff! Vegetarian version could stand or could added greenery - broccoli florets? The options for a meated version are open. Reheat with something from the deli like roasted turkey breast, lean ham or leftover cooked chicken, or "meat" balls. --- I made this last night--WOW! It is sooooo good! I added chopped spinach, mushrooms, and green beans. I cooked some beef in a separate pot, pulled out the vegetarian's portion, then added the beef. We're having it tonight over rice. Excellent recipe! Thanks a million! --StephM [] * Exported from MasterCook * Vegetarian Navy Bean Soup Recipe By :Pillsbury Pasta Beans & Rice Cookbook April 1997 Serving Size : 8 Preparation Time :0:30 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces navy beans -- rinsed 8 cups water 1 cup carrots -- finely chopped 1 cup celery -- finely chopped & leaves 1/2 cup onion -- finely chopped 1 cup tomato vegetable cocktail juice 1 tablespoon chicken-flavor instant bouillon 1/8 teaspoon crushed red pepper flakes In large saucepan or Dutch oven, combine beans and water. Bring to a boil. Boil 30 minutes; remove from heat. Let stand 1-1/2 hours or until beans are tender. In slow cooker, combine beans (and water) and all remaining ingredients; mix well. Cover and cook on low setting for 6 to 8 hours or until beans and vegetables are very tender. If desired, in blender container or food processor bowl with metal blade, puree part or all of soup until smooth. 8 (1 cup) servings. S(MC formatted in 2001 by): "hdeacey@mail.com" T(Ready in): "10:00" - - - - - - - - - - - - - - - - - - - NOTES : Nutrition Information Per Serving as per cookbooklet: (1 cup) Calories 210, Total Fat 1g, Saturated 0g, Cholesterol 9mg, Sodium 500mg, Total Carbohydrate 39g, Dietary fiber 12g, Sugars 6g, Protein 12g. Dietary Exchanges: 2-1/2 starch, 1/2 Protein. WW Points (123 Success Program) = 2 POINTS RECIPE FACT: Using a slow cooker is an excellent way to cook dried beans--put them on and go about the day. INGREDIENT INFO: Dry beans can be stored at room temperature for up to a year in an airtight container. for longer storage, package them airtight and keep them in the freezer. One pound of dried navy beans yields approximate 7 cups of cooked beans. RECIPE VARIATION: For a meaty beans soup, simmer the beans with a smoked ham hock, adding the meat from the hock before serving the soup. Or stir in cubed smoked ham. * Exported from MasterCook * Vegetarian Noodle Soup Recipe By :Pillsbury Home-Cooked Soups & Stews (Feb. 2001) Serving Size : 5 Preparation Time :0:30 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Green Giant Frozen Mixed Vegetables 9 ounces Green Giant Frozen Baby Lima Beans -- (1 pkg.) 1 small onion -- chopped 1 stalk celery -- sliced 5 1/2 cups water 1/2 teaspoon salt 1/2 teaspoon dried basil leaves 1/8 teaspoon dried thyme leaves 1/8 teaspoon pepper 2 vegetarian vegetable bouillon cubes 3 ounces egg noodles -- uncooked, medium In large saucepan, combine all ingredients except noodles. Bring to boil. Add noodles; return to a boil. Reduce heat; cover and simmer 8 to 10 minutes or until vegetables and noodles are tender. Stirring occasionally. Serving Ideas : Enjoy this soup with a veggie sandwich, layered with lettuce, portobello mushroom, red onion and tomato slices. 5 (1-1/2 cups) servings. S(MC formatted in 2001 by): "hdeacey@mail.com" From hdeacey1@sympatico.ca - - - - - - - - - - - - - - - - - - - NOTES : Using old method of calculation the WW Points are 2 According to Cookbooklet: Nutritional information per serving of 1-1/2 cups is Calories 160, Total Fat 1g, Saturated fat 0.g, Cholesterol 15mg, sodium 860mg, Total Carbohydrate 30g, Dietary fiber 5g, Sugars 4g, Protein 7g. Dietary Exchanges: 2 Starch INGREDIENT INFO: One cube of vegetarian vegetable bouillon equals 2 teaspoon of granulated vegetable-flavour instant bouillon. RECIPE VARIATION: For "Old-Fashioned Alphabet Soup", use one14.5 ounce can undrained Italian-style stewed tomatoes in place of 2 cups of water. Use 1/2 cup alphabet letter pasta in place of the Medium noodles. * Exported from MasterCook * Wheat And Oat Bread Recipe By :BH&G Serving Size : 16 Preparation Time :0:00 Categories : Breads Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cups All-Purpose Flour -- (To 2 1/4 C) 1/3 cups Rolled Oats 1 Pkg Active Dry Yeast 1 cups Warm Water -- (120 - 130 Deg) 2 Tbsp Honey -- Or Maple Syrup 1 1/2 Tsp Cooking Oil 2/3 cups Whole Wheat Flour Nonstick Spray Coating Skim Milk Rolled Oats When making yeast breads, always check the temperature of the liquid with a thermometer before adding it to the yeast mixture. If it's too hot or too cold, the bread won't rise. In a medium mixing bowl combine 1-1/4 cups of the all-purpose flour, the 1/3 cup oats, the yeast, and 1/2 teaspoon salt. Add the water, honey or syrup, and oil. Beat with an electric mixer on low speed for 30 seconds, scraping bowl constantly. Beat on high speed 3 minutes. Stir in whole wheat flour and as much of the remaining all-purpose flour as you can. On a lightly floured surface knead in enough remaining all-purpose flour to make a moderately stiff dough that is smooth and elastic (6 to 8 minutes total). Shape into a ball. Spray a bowl with nonstick coating. Place dough in bowl; turn once. Cover; let rise in a warm place until double in size (50 to 60 minutes). Punch down. Turn out onto a lightly floured surface. Cover; let rest 10 minutes. Spray an 8x4x2-inch loaf pan with nonstick coating. Shape dough into loaf; place in pan. Cover; let rise until nearly double (30 to 45 minutes). Brush with milk; sprinkle lightly with additional oats. Bake in a 375F. oven for 30 to 35 minutes or until bread sounds hollow when lightly tapped. Remove from pan. Cool on wire rack. Makes 1 loaf (16 servings). Make-Ahead Tip: Prepare and bake bread; cool completely. Freeze in a freezer container or bag up to 1 month. To serve, thaw bread at room temperature. Nutrition facts per serving: 84 calories, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 68 mg sodium, 17 g carbohydrate, 1 g fiber, 2 g protein. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 87.2 Total Fat 0.8g Sat Fat 0.1g Carb 17.7g Fiber 1g Pro 2.7g Sod 2mg CFF 8% * Exported from MasterCook * White Bean And Green Chile Pepper Soup Recipe By :FBNR - Slow Cooker Recipes (Feb. 2001) Serving Size : 5 Preparation Time :0:00 Categories : Crockpot Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 30 ounces great northern beans, canned -- (2 - 15 oz. cans) rinsed and drained 1 cup finely chopped yellow onion 4 1/2 ounces diced green chiles -- (1 can) 1 teaspoon ground cumin -- divided 1/2 teaspoon garlic powder 14 1/2 ounces fat-free chicken broth -- (1 can) 1/4 cup chopped fresh cilantro leaves 1 tablespoon extra virgin olive oil 1/3 cup sour cream -- optional Combine beans, onion, chilies, 1/2 teaspoon cumin and garlic powder in slow cooker. Cook on LOW 8 hours or on HIGH 4 hours. Stir in cilantro, olive oil and remaining 1/2 teaspoon cumin. Garnish with sour cream, if desired. Makes 5 servings. Helpful Hint: You can make this dish vegetarian by replacing the chicken broth with vegetable broth. S(MC formatted in 2001 by): "hdeacey@mail.com (Feb. 19/01)" - - - - - - - - - - - - - - - - - - - NOTES : his looks very interesting, but I would cut green chilies in half and replace with sweet green peppers Using MC Nutritional values the WW points = 4 ( This is for the 123 Success plan prior to 2001) Using MC Nutritional values the exchanges are: 2 1/2 Starch; 1 1/2 Lean Meat; 1 Vegetable; 1 Fat. * Exported from MasterCook * White Bean And Potato Soup, Revised Recipe By :Prevention Magazine Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons red wine 1/2 cup finely chopped onion 2 cloves garlic -- minced 15 ounces canned white beans -- rinsed & drained 16 ounces canned potatoes -- rinsed & drained 28 ounces vegetable broth 1 tablespoon dried dill Heat the red wine in a saute pan and cook the onion and garlic in red wine until soft. Puree about 1/3 of the beans and 1/3 of the potatoes and 1/3 of the broth in a blender. Gradually add the remaining beans, potatoes and broth while continuing to puree. Pour into a saucepan and add the dill Simmer for 10 minutes, stirring occasionally. Based on a recipe from: J&A Braun <2brauns@bellsouth.net> eat-lf.v101.n023.5, Fri, 26 Jan 2001 From Kathleen - - - - - - - - - - - - - - - - - - - NOTES : J&A Braun <2brauns@bellsouth.net> shared the basis for the following recipe, which we made the other night, and, of course, revised. I had problems pureeing the beans and potatoes in my ancient blender and needed to add some of the broth to get them moving. We were amazed that it tasted so good, even without adding the salt and pepper of the original. The beans and potatoes must have had a lot of sodium in them, even though we did the rinsing and draining. This recipe will become a standard around our house because it uses staples and my husband can now make it by himself. * Exported from MasterCook * Winter Warm-up Soup Recipe By :Maureen Keane and Daniella Chace 1997 Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium sweet winter squash -- cut in half, seeded 1 teaspoon extra-virgin olive oil 1 medium yellow onion -- chopped or leek, sliced thin 4 garlic cloves -- halved 1 small jalapeno -- sliced and seeded 1/2 cup cubed firm tofu 2 tablespoons miso -- dissolved in 2 cups water 1/4 cup chopped cilantro 1/4 lime Place squash in a covered saucepan with 1/2 inch of water and steam over low heat until soft, about 15 minutes. Set aside. Heat the olive oil in a large pan. Add the onion, garlic, jalapeno, and tofu and saute over medium-low heat until onion is translucent. After squash has cooled to the touch, scoop the flesh into a blender. Add miso broth to the blender and process on medium to high speed until smooth. Add pureed squash to the pan with garlic, jalapeno, onion, and tofu. Cook until the mixture is heated through. Pour soup into serving bowls and garnish with cilantro and a squeeze of lime juice. Source: "What to Eat If You Have Cancer Cookbook" From PatHanneman - - - - - - - - - - - - - - - - - - -