* Exported from MasterCook * All Day Stew With Beef Recipe By :Salt Lake Tribune Serving Size : 4 Preparation Time :0:00 Categories : Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb sirloin steak, trimmed 4 med potatoes 4 med carrots 2 stalks celery 1 can reduced fat cream of mushroom soup 1 can reduced fat cream of celery soup 1 can tomato soup 1 pkg onion soup mix 10 3/4 oz water 1 bay leaf Cube beef into bite-size pieces. Place in casserole or baking pan with lid. (Do not precook meat.) Peel and cube potatoes, carrots and celery; place on top of meat. Add soups and water; place bay leaf on top. Cover and cook in oven for 8 hours at 225 degrees. When done, discard bay leaf, stir stew and serve. Posted to TNT by Karen - SilkyKitty@prodigy.net, 2/98 >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Angel Hair Pasta With Scallop Saute Recipe By :Weight Watcher's Quick and Easy p.96 Serving Size : 2 Preparation Time :0:30 Categories : Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon diet margarine 2 tablespoons shallots -- minced 1 small garlic -- minced 1 ounce bay scallops 6 asparagus spears -- blanched -- cut diagonally -- into 1" pieces 1/2 cup lowfat 1% milk 1/4 cup half and half 1 ounce Parmesan cheese 2 tablespoons lowfat cream cheese 1/8 teaspoon white pepper 1 cup angel hair pasta -- cooked In 10-inch nonstick skillet heat margarine over medium heat until bubbly and hot;add shallots and garlic and saute until scallops begin to turn opaque, about 5 minutes; add asparagus and cook, stirring occasionally, for 2 minutes longer. Stir in remaining ingredients except pasta and cook stirring constantly, until mixture comes just to a boil. To serve, arrange pasta in serving bowl; top with scallop mixture and toss to combine. >From: Pisceanmom@aol.com - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with carrots and salad. NOTES : Angel hair pasta cooks quickly and the strands will stick together if prepared in advance. Therefore prepare sauce first, then cook the pasta. Here's one of my favorite recipes...not the lowest in fat, but very tasty! * Exported from MasterCook * Apple Stuffed Tenderloin With Cinnamon Raisin Sauce Recipe By :Healthy Homestyle Cooking Serving Size : 4 Preparation Time :0:00 Categories : Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound pork tenderloin -- trimmed of fat -- (1 to 1 1/2) 2 medium oranges 1 medium apple -- cored and diced 2 tablespoons finely chopped onion 2/3 cup fine dry plain bread crumbs ***SAUCE*** 1 cup unsweetened apple juice 1 tablespoon cornstarch 1/4 teaspoon ground cinnamon 1/4 cup raisins TO MAKE THE STUFFED PORK TENDERLOIN: Preheat the oven to 425-degrees. Cut a pocket in the side of the tenderloin by cutting a lengthwise slit from one side to almost the other side and stopping about 1/2" from each of the tapered ends. Set the tenderloin aside. Finely shred the peel from the oranges and set aside. Then squeeze 3 tablespoons of juice from the oranges. In a medium bowl, combine the orange juice and apples. Set the apple mixture aside. Spray an unheated small skillet with no-stick spray. Add the onions. Cook and stir over medium heat until tender. Then add the onions and bread crumbs to the apple mixture. Toss until combined. Spoon the bread mixture into the pocket of the tenderloin. Securely close the pocket with wooden toothpicks. Place the tenderloin on a rack in a shallow roasting pan. Insert a meat thermometer into the meat portion only. Bake for 25 to 30 minutes or until meat thermometer registers 160-degrees. Let stand about 5 minutes before slicing. TO MAKE THE SAUCE: In a small saucepan, use wire whisk to stir together 2 tablespoons of the apple juice and cornstarch. Then stir in the remaining apple juice. Cook and stir over medium heat until boiling. Stir in the reserved orange peel and cinnamon. Add the raisins and cook for 5 minutes, stirring occasionally. To serve, slice the tenderloin. Spoon the sauce over slices. Calories: 245 Fat: 4g % Calories from fat: 16% Cholesterol: 74 >From: Kat - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apricot Almond Empanaditas Recipe By :Felicidades! by Nanette Blanchard Serving Size : 8 Preparation Time :0:00 Categories : Desserts Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 sheet frozen puff pastry sheet -- thawed 1/4 cup slivered almonds 1 cup apricot preserves 1/8 teaspoon cinnamon 2 tablespoons ground almonds -- for topping Yields 16 Empanaditas. 1. Preheat oven to 400F. Spray a cookie sheet with vegetable cooking spray. On a floured board, unfold and roll out puff pastry sheet to a 12-inch square. Cut pastry into 16 3-inch squares. 2. In a small bowl, mix apricot preserves with almonds and cinnamon. 3. Top each pastry square with a heaping teaspoon of apricot preserve mixture. Fold squares in half to form triangles. Brush edges of triangles with water and press edges together with tines of a fork. Place triangles on prepared baking sheet. Bake empanaditas for 15 minutes or until puffed and golden brown. Transfer to a wire rack and dust with ground almonds. Serve warm. Add sizzle to your holidays with our traditional Southwestern fiesta. Simple and quick to prepare, these recipes take the stress out of entertaining. 'Tis the Season: A Vegetarian Christmas Cookbook (Fireside/Simon & Schuster), by Nanette Blanchard; excerpt in Delicious! Magazine. M E N U -- Carrot Salsa * Ole Corn * Green Chile Enchiladas * Zucchini & Hominy Soup * Apricot-Almond Empanaditas >Delicious! Magazine. >kitPATh mc-PER SERVING: 162CAL, 5.0G fat (26.1% cff) Fiber: 1.3 g; Carbs: 29.9; sodium 29mg >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : This M E N U -- Carrot Salsa * Ole Corn * Green Chile Enchiladas * Zucchini & Hominy Soup * Apricot Almond Empanaditas -- will run mc-PER SERVING: 708.5CAL, 20.0G fat (24.2% cff) Fiber: 13.3 g; Carbs: 121.7; sodium 2084mg (mostly from canned hominy) Frozen puff pastry is used to make these easy fruit-filled empanaditas. They're best served straight from the oven. PREP TIME: 20 minutes. COOKING TIME: 15 minutes. * Exported from MasterCook * Artichoke Heart Salad With Asiago Cheese Recipe By :Jesse Cool for SHAPE Serving Size : 4 Preparation Time :0:30 Categories : Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large artichokes 1 large orange -- juiced 1 medium fennel bulb 1 small red onion 1 orange -- peeled -- seeded and sliced 2 cloves garlic -- finely chopped 1 tablespoon chopped fresh tarragon 2 teaspoons extra-virgin olive oil 1 pinches chili flakes Salt -- to taste 8 butter lettuce leaves 1 ounce Asiago cheese -- grated -- OR shaved with a vegetable peeler Prep time: 30 minutes Artichoke hearts. Using a very sharp paring knife, cut away all the leaves and the choke to get to the heart; discard outer leaves, choke and thistle. Thinly slice raw hearts and place them in a bowl with orange juice. Remove outer leaves and top, feathery parts of fennel. Remove onion skin and cut off both ends of onion. Slice fennel and onions paper thin, and add to raw hearts. Add orange slices, garlic, tarragon, olive oil and chili flakes, and season with salt to taste. Allow to stand at room temperature for 15 minutes. Retoss and serve on leaves of butter lettuce. Top with Asiago cheese shavings. Per serving: 159 calories, 28% fat (4.9g), 51% carbs, 21% protein. >recipe from SHAPE Cooks Spring 1998. >form kitpath to eatlf cookbooks on 98Feb Notes: Artichoke hearts, served raw in the Mediterranean style, "cooked" in orange juice and tossed in a salad with fennel; serve as a complement to salty meats or cheeses. Jesse Cool, chef-owner of Flea Street Cafe, Menlo Park, CA. Author of: Onions: A Country Garden Cookbook (1995); Tomatoes (1994); Breakfast in Bed (1997). >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Asian Chicken Salad Recipe By :Cooking Light (modified) Serving Size : 4 Preparation Time :0:40 Categories : Chicken Oriental Salad Dressings Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- SALAD DRESSING 2/3 cup fresh orange juice 2 tablespoons low sodium teriyaki sauce 1 tablespoon rice vinegar 1 tablespoon mirin 2 teaspoons hoisin sauce 1/2 teaspoon sesame oil 1 garlic clove -- minced MARINADE 1/4 cup fresh orange juice 1/4 cup low sodium teriyaki sauce 1/3 cup brown sugar 1/2 teaspoon red pepper flakes 4 boned and skinned chicken breast halves SALAD INGREDIENTS 8 cups mixed salad greens 1/2 cup red onion -- sliced 11 ounces mandarin oranges in light syrup -- drained 8 ounces waterchestnuts, canned -- drained 1 large red bell pepper -- sliced into rings Combine 2/3 cup orange juice, 2 tablespoons teriyaki sauce, rice vinegar, mirin, hoisin sauce, sesame oil and garlic in a small bowl; stir well. Cover and chill. Combine 1/4 cup orange juice, 1/4 cup teriyaki sauce, brown sugar, and red pepper flakes in a large bowl. Slice chicken breasts into 3 x 1/2 inch wide strips and add to bowl. Toss to coat. Marinate in refrigerator for 15 minutes. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add chicken and marinade; cook 8 minutes or until chicken is done and liquid almost evaporates. Remove from heat. Divide salad greens, onions, oranges, water chestnuts, bell pepper, and chicken mixture evenly among 4 plates. Drizzle dressing over each salad. Per serving: 345 Calories; 3g Fat (7% calories from fat); 24g Protein; 58g Carbohydrate; 51mg Cholesterol; 584mg Sodium > From: "Joanne M. McAndrews" - - - - - - - - - - - - - - - - - - - NOTES : We had this for dinner the other night- it was very good! The original recipe called for pork, but we used chicken. * Exported from MasterCook * Baked Apple And Pear Compote Recipe By :New Choices Serving Size : 6 Preparation Time :0:00 Categories : Problem Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 tart apples -- peeled, cored and cut into quarters or sixths a handful of raisins 3 ripe but firm pears -- peeled, cored and cut into quarters or sixths 2 tablespoons mild-flavored honey -- teaspoon ground cinnamon -- teaspoon ground nutmeg juice of 1 lemon -- cup apple juice 1 tablespoon whiskey Preheat the oven to 375 degrees. Butter a baking dish large enough to hold all of the fruit. Place the fruit in the baking dish along with the raisins. Drizzle on the honey. Sprinkle on the spices. Mix together the lemon juice, apple juice and whiskey. Toss with the fruit. Place in the oven and bake for 45 minutes to 1 hour, until the fruit is very soft. Stir every 10 to 15 minutes. Serve either hot or at room temperature. >From: "Shirley Bumbalough" - - - - - - - - - - - - - - - - - - - NOTES : We had it last night and enjoyed it - yum! * Exported from MasterCook * Baked Hush Puppies Recipe By : Healthy Meals in Minutes Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Grains & Cereals Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup yellow cornmeal 1 Teaspoon baking powder 1/2 Teaspoon salt 1/2 Teaspoon paprika 1/2 Cup skim milk 1 egg white 1 Tablespoon canola oil 1.Preheat oven to 425 F. Spray a baking sheet with vegetable cooking spray. 2.In a large bowl, combine cornmeal, baking powder, salt, and paprika. Mix well. 3.In a small bowl, whisk together milk, egg white, and oil until smooth. 4.Add milk mixture to cornmeal mixture. Stir until batter is just combined. Shape the batter into 1 1/2-inch rounds. Place rounds, 1 inch apart, on prepared baking sheet. 5.Bake hush puppies until tops are firm and golden, about 10 to 15 minutes. Serve immediately. SERVES 6 PER SERVING: Calories 104 (26% from fat) Carbohydrates 17g Protein 3 g Sodium 286 mg Fat 3 g Cholesterol 1mg >From: Lisa Whittington - - - - - - - - - - - - - - - - - - - NOTES : I made these for dinner tonight and my 9 year old loved them! I was quite shocked. Enjoy. * Exported from MasterCook * Baked Salmon With Creamy Dill Sauce Recipe By :Palo Alto Weekly, 2/6/98 Serving Size : 1 Preparation Time :0:00 Categories : Fish & Seafood Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Salmon: 4 pounds salmon fillet 3 lemons -- quartered 2 white onions -- quartered 3 sprigs fresh parsley -- chopped (3 to 4) 3 sprigs fresh basil -- * (3 to 4) 3 sprigs fresh thyme -- chopped (3 to 4) 3 sprigs fresh oregano -- chopped (3 to 4) 1 Tbsp. garlic powder 1 Tbsp. onion powder 1 cups Chardonnay -- (1 to 1 1/2) 1/2 cup water --- Creamy Dill Sauce: 4 Tbsp. fresh dill -- minced (4 to 5) 1 pint nonfat plain yogurt 1 pint nonfat cream cheese -- softened -- (1 to 1 1/2) salt to taste * (remove leaves and cut into fine strips to prevent blackening) NOTE: The original recipe did not call for nonfat cream cheese. Skin the salmon fillet and remove the pin bones (usually 20-50) with needle-nose pliers. Place the fillet skin side down in a two-inch deep metal baking pan. Squeeze lemon juice onto the fish. Cover the fillet with the lemons, onions, parsley, basil, thyme, oregano, garlic powder and onion powder. Pour the wine and water into the pan. Cover the pan with plastic wrap, then with aluminum foil. Bake at 375-400 degrees for about 30 minutes. Check the fillet with a meat thermometer; when it reaches 130-140 degrees, remove and cool for 15-20 minutes. Remove foil and plastic wrap. Remove the pieces of lemon and onion and drain juices. The salmon should be light pink. To remove from baking pan, tightly cover the pan with fresh plastic wrap and flip the pan onto the plastic wrap. Flip the fillet again from the wrap onto a serving tray. Garnish with Italian parsley, tomato roses or thin lemon slices. Refrigerate for at least one hour. Serve cold with Creamy Dill Sauce. Creamy Dill Sauce: Blend ingredients in food processor until smooth. >From: carney@actsw.amat.com (Kelly Carney x40337) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Seafood Stuffed Shells Recipe By :Healthy Meals in Minutes Serving Size : 8 Preparation Time :0:00 Categories : Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 24 Large pasta shells 2 Cups imitation crabmeat -- flaked 2 Cups part-skim ricotta cheese 1 Tablespoon chopped fresh parsley 1/4 Teaspoon freshly ground black pepper -- FOR THE SAUCE: 1 Teaspoon olive oil 2 Cloves garlic -- minced 15 Ounces crushed tomatoes 1/2 Teaspoon dried oregano 1/8 Teaspoon crushed hot red pepper flakes 1 Preheat oven to 375F. Cook pasta according to package directions, but do not add salt. Drain in a colander. 2 While pasta is cooking, prepare sauce. In a large skillet, heat oil over medium-high heat. Add garlic. Cook, stirring frequently, for 1 minute. Reduce heat to medium-low; stir in tomatoes, oregano, and red pepper flakes. Cover; simmer until sauce thickens, about 15 minutes. 3 In a medium bowl, combine crabmeat, ricotta, parsley, and black pepper. Mix well. 4 Spoon crabmeat mixture evenly into each shell. Place in a large baking dish. Pour sauce over shells. Bake until heated through, about 15 minutes. Divide shells among individual serving plates. Serve immediately. Serves 8 PER SERVING: Calories 203 (28% from fat) Carbohydrates 24g Protein 13g Sodium: 343mg Fat: 6g Cholesterol: 23mg >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : I made this for dinner tonight. It was very good and the crabmeat was not overpowering. Enjoy! * Exported from MasterCook * Baked Ziti Casserole #2 Recipe By :1,000 Vegetarian Recipes Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Italian Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons olive oil 1/2 Cup onion -- chopped 2 Cups water 14 1/2 Ounces peeled tomatoes 6 Ounces tomato paste 1/3 Cup fresh parsley -- chopped 1 Teaspoon dried oregano 1/2 Teaspoon dried basil 1 Lb ziti pasta 3 Med red bell pepper -- roasted and sliced 2 Cups nonfat mozzarella cheese -- shredded -- Healthy Choice Fat Free 1/2 Cup parmesan cheese -- grated 1/3 Cup sun-dried tomatoes, oil-packed -- chopped 1. In a 2-quart saucepan, heat the oil over medium-high heat. Add the onions; cook, stirring, until softened, about 2 minutes. Add the water, tomatoes (with liquid), tomato paste, parsley, oregano, and basil. Break up the tomatoes with the back of a spoon. Bring to a boil. Reduce heat and simmer 20 minutes, stirring occasionally. 2. Preheat the oven to 350F. 3. Cook pasta according to package directions; drain. Return to pot, but do not heat; stir in the tomato sauce, the roasted bell peppers, 1 1/2 cups of the mozzarella, the Parmesan and sun-dried tomatoes. 4. Spoon into 9-inch square baking dish. Sprinkle remaining mozzarella over top. Bake 20 minutes or until heated through and the cheese has melted. Serves: 8 Calories: 362 (17% from fat) Fat: 7g >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : This was delicious. Even better than Sbarro's in my book - and I used to live on Sbarro's when I worked at the mall. Do not skip on the roasted red peppers - take the time to roast them and you'll appreciate the taste difference. * Exported from MasterCook * Basic Brown Onion Sauce Recipe By :Graham Kerr's Minimax Cookbook (1992) Serving Size : 4 Preparation Time :0:00 Categories : Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 teaspoon olive oil -- extra-light 1 dash sesame oil -- toasted or dark 2 large onions -- thinly sliced 1 teaspoon dill seed 1 teaspoon caraway seed 1 cup beef stock -- reduced fat -- or veggie stock 1 cup de-alcoholized dry red wine 1 tablespoon arrowroot -- mixed with 2 tablespoons de-alcoholized dry red wine Pour the oil into a large skillet over medium-high heat. Add the onions, dill and caraway and cook, uncovered, 5 minutes, without stirring. Do not burn. The idea is to get the onions to caramelize and brown fully at frying temperature without stirring. After 5 minutes the onions should be brown. Add stock and wine and quickly scrape up all the pan residues into the liquid until the bottom of thep an is clean; simmer 5 minutes. Remove the pan from the heat, stir in the arrowroot slurry, return to the heat and stir until thickened. Use as a sauce for meats or poultry; good as bread spread and nice as a dollop for soup. Notes: *Sweet taste, dark glossy finish and less than 1 gram of fat per serving. *If you like French onion soup, you'll love this. *Use half or less of the wine and supplement with concentrated mushroom stock (i.e., bouillon/base). >Graham Kerr's Mini-Max Kitchen >kitPATh NUTR: 1/2 cup 84 cals, 1 g fat >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : This would go with that Rosti! * Exported from MasterCook * Baton Rouge Chicken Recipe By :Healthy Meals in Minutes Serving Size : 1 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 skinless boneless chicken breast halves -- (4 ounces each) 2 tablespoons diet margarine -- melted --- FOR THE SPICE MIX: 2 tablespoons cayenne pepper 1 tablespoon paprika 1 tablespoon black pepper 2 teaspoons garlic powder 2 teaspoons onion powder 1 teaspoon dried basil 1 teaspoon dried oregano 1/2 teaspoon chili powder 1/8 teaspoon dried thyme 1/8 teaspoon dry mustard 1.To prepare spice mix, on a sheet of waxed paper, combine cayenne pepper, paprika, black pepper, garlic powder, onion powder, basil, oregano, chili powder, thyme, and mustard. Mix well. 2.Heat a large cast-iron skillet or other large heavy skillet over medium-high heat until very hot, about 8 minutes. 3.Meanwhile, brush chicken with margarine. Dredge chick- en in spice mixture, patting firmly to adhere. 4.Place chicken in prepared skillet and cook, turning once, until coating is blackened and chicken is no longer pink, about 10 minutes. Place chicken on a serving platter. Serve immediately. VARIATION Broil spice-coated chicken 4 inches from heat, turning once, until no longer pink, about 10 minutes. PER SERVING: Calories 133 (10% from fat) Carbohydrates 1 g Protein 28 g Sodium 101 mg Fat 1 g Cholesterol 66 mg >From: Lisa Whittington - - - - - - - - - - - - - - - - - - - NOTES : I made this for dinner the other night and it was a bit on the hot side but good nonetheless. Enjoy. * Exported from MasterCook * Black Bean Bread Recipe By :Fiery Foods that I Love, Paul Prudhomme Serving Size : 1 Preparation Time :0:00 Categories : Breads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Bread Dough: 2 large eggs 1 teaspoon salt 1 cup liquid of Black Beans,Devilishly Delicious -- see recipe 1 package active dry yeast 1 tablespoon sugar 3 1/4 cups all-purpose flour -- to 3 1/2 cups Egg Wash: 1 egg 1 tablespoon sugar 1/2 cup water Assembly: vegetable oil spray 3 cups drained Black Beans, Devilishly Delicious -- see recipe 2 tablespoons unsalted butter -- melted Dough: Whisk the eggs until they are frothy, then whisk in the salt. Heat the bean cooking liquid to 110F and stir in the yeast and sugar. Combine the eggs and the bean liquid in the bowl of a mixer. Stir briefly to combine, then with the mixer set on slow, gradually add 3 1/4 cups flour. Increase the speed to medium and process for 10 minutes. The dough should cling to the dough hook and be fairly elastic. If the dough is soft and sticky, add the remaining flour. Reduce the speed to medium slow and process for 5 more minutes, or until the dough is smooth, very elastic, and clinging to the dough hook. Gather the dough into a ball. Place in bowl and cover. Allow to rise until doubled in volume; about 1 hour. Egg Wash: Blend the sugar, egg, and water together. Assembly: Lightly spray a 5 x 8 inch bread pan with the oil. After the dough has risen, turn it out onto a well-floured surface. Roll the dough into a rectangle, 12 x 20-24 inches. Brush the dough with the egg wash, but leave a 6-inch wide section unbrushed at one of of the 12-inch ends. Spread the beans on the dough, except for the section that was not washed with the egg. Leave a 1/2 inch border on the other 3 sides. Starting at the narrow fille end, roll the dough up, jell-roll fashion, until only 1 inch of the untrussed section is still sticking out. Brush this flap with egg wash and close the roll, making sure that all layers meet and there is no gap on the sides. It is very important to roll the dough evenly so it will evenly and you'll have a loaf of read that looks as good as it tastes. Place the rolled dough in the prepared pan, seam side down. Cover with a towel and let the dough rise until doubled in volume, about 1 hour. Preheat the oven to 325F. Bake until the top is browned and crisp, about 40 minutes. Remove from the oven, gently remove the loaf from the pan, and brush the top with the melted butter. Let cool slightly, preferably on a wire rack before slicing. >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Black Beans, Devilishly Delicious Recipe By :Fiery Foods that I Love, Paul Prudhomme Serving Size : 1 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound dried black beans -- soaked overnight -- Seasoning Mix: 1 tablespoon ground dried ancho chile -- plus 2 teaspoons ground dried ancho chile 2 teaspoons salt 2 teaspoons garlic powder 2 teaspoons onion powder 2 teaspoons dried oregano 2 teaspoons ground dried California Beauty chile 1 teaspoon cayenne 1 teaspoon dried thyme 3/4 teaspoon black pepper 1/2 teaspoon white pepper --- 5 cups nonfat chicken broth -- or veggie stock 2 cups chopped onion 2 cups chopped green bell pepper 3 bay leaves -- Optional: -- 1 lb smoked turkey sausage -- finely chopped Day 1: Add enough water to the red beans to cover them by 3 or 4 inches, and soak overnight in the refrigerator. As the beans absorb the water; they'll more than double in volume. Day 2: Combine the seasoning mix ingredients in a small bowl. Drain the beans and puree 1/2 of them with 1 cup of the stock. Set aside. In a preheated 6-qt pot, add the onions, bell peppers, and bay leaves. (Add the sausage, if using.) Cook, stirring occasionally, for 10 minutes. Add the seasoning mix and the beans, and cook, stirring occasionally, for 45 minutes. Add the pureed bean-stock mixture and cook for 15 minutes. Stir well, then add the remaining stock. Bring to a boil, then reduce the heat and cover. Simmer until the beans are tender, about 1 hour. >From: "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : These beans, served alone, are very hot. You can alter the heat by using milder chile peppers. Serve them with rice, tortillas, or sour cream to cool them off. Use these beans in the Black Bean Bread or serve over rice. * Exported from MasterCook * Bourbon Bacon Scallops Recipe By :Cooking Light, Jan/Feb '97 Serving Size : 4 Preparation Time :0:00 Categories : Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tbsps minced green onions 2 tbsps bourbon 2 tbsps maple syrup 1 tbsp low-sodium soy sauce 1 tbsp Dijon mustard 1/4 tsp pepper 24 lg sea scallops -- about 1 1/2 pounds 6 slices turkey bacon -- 4 ounces Cooking spray 2 cup cooked rice Combine first 6 ingredients in a bowl; stir well. Add scallops, stirring gently to coat. Cover and marinate in refrigerator 1 hour, stirring occasionally. Remove scallops from bowl, reserving marinade. Cut each slice of bacon into 4 pieces.Wrap bacon piece around each scallop (bacon might only wrap halfway around scallops if they are very large). Thread scallops onto 4 (12-inch) skewers, leaving some space between scallops so bacon will cook. Place skewers on a broiler pan coated with cooking spray; broil 8 minutes or until bacon is crisp and scallops are done, basting occasionally with reserved marinade (cooking time will vary greatly with size of scallops). Per serving: 287 Calories; 5g Fat (16% calories from fat); 16g Protein; 38g Carbohydrate; 42mg Cholesterol; 538mg Sodium >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bran Muffins, Big Batch Recipe By :Weight Watchers Cut The Fat Serving Size : 60 Preparation Time :0:00 Categories : Breads: Quick & Muffins Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 15 ounces all-Bran(r) Cereal 2 cups raisins 6 pitted dried dates -- finely chopped 2 cups boiling water 4 1/2 cups all-purpose flour -- PLUS 3 tablespoons all-purpose flour 5 teaspoons baking soda 1 teaspoon salt 2 cups lowfat buttermilk -- (1.5%) 4 eggs 1/2 cup orange marmalade spreadable fruit 1 1/2 cups unsweetened applesauce 1 cup granulated sugar 1/2 cup vegetable oil -- PLUS 2 tablespoons vegetable oil 2 teaspoons vanilla extract In large bowl, combine cereal, raisins and dates; pour in boiling water and stir until softened. Set aside. In another large bowl, sift together flour, baking soda and salt; make well in center and set aside. In food processor or blender, combine 1 cup of the buttermilk, the eggs and spreadable fruit; puree until smooth. Pour the buttermilk mixture into separate large bowl and add the remaining cup buttermilk, the applesauce, sugar, oil and vanilla; beat until smooth. Pour into well in flour mixture and stir just until blended. Add reserved cereal mixture and stir just to combine. Cover with plastic wrap and refrigerate at least 24 hours before using. When ready to use, preheat oven to 375F. Spray twenty-four 2 3/4" muffin cups with nonstick cooking spray. Spoon batter evenly into prepared cups, filling each about two-thirds full; bake until golden brown and puffy, 20-25 minutes. Let cool 2 minutes, then remove to wire rack and let cool to room temperature. Repeat with remaining batter to make 60 muffins, or cover and refrigerate remaining batter for up to 1 month. SERVING (1 MUFFIN) PROVIDES: 1/2 Fat, 1/2 Fruit, 3/4 Bread, 20 Optional Calories; 3 grams Fat, 3 grams Fiber. PER SERVING: 123 Calories, 3 g Total Fat, 0 g Saturated Fat, 14 mg Cholesterol, 185 mg Sodium, 23 g Total Carbohydrate, 3 g Dietary Fiber, 3 g Protein, 21 mg Calcium Recipe from Weight Watchers Cut The Fat Cookbook (C) Weight Watchers Light and Tasty Deluxe 1997 The Learning Company, Inc. Recipes Weight Watchers International, Inc., owner of the registered trademark. Bake a Better Muffin: Spray muffin tins with nonstick cooking spray; fill tins two-thirds full with batter; add a few tablespoons water to the empty spaces to keep empty cups from burning. For easier removal, allow muffins to "rest" in tins a few moments after baking. To reheat muffins, wrap loosely in foil, then heat in a 450F oven about 5 minutes. Notes: Don't gasp at the quantity this recipe yields! The virtue of these delicious muffins is that you make the batter once, then dip into it to make batch after batch--or just a few at a time. The batter will keep, covered, in the refrigerator up to 1 month, or baked muffins can be frozen. *BUTTERMILK once was the liquid left after butter is churned. Today buttermilk is produced by adding special bacteria to skim or partially skim milk. Buttermilk has a slightly tangy flavor and a creamy texture. MAKES 60 servings :>from kitPAT-hanneman phannema@wizard.ucr.edu - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broccoli Bisque Recipe By :Weight Watchers Quick Meals Serving Size : 4 Preparation Time :0:00 Categories : Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups chopped broccoli 2 cups low-salt chicken broth -- defatted 1 medium onion -- chopped 2 tablespoons fresh lemon juice 1 large garlic clove -- minced Freshly ground black pepper -- to taste 1 cup skim milk 1 small broccoli florets -- optional garnish In large saucepan, combine chopped broccoli, broth, onion, lemon juice, garlic, pepper and 1 cup water; bring to a boil. Reduce heat to medium; cook, covered, 12-15 minutes, until broccoli is tender, adding more water, 1 tablespoon at a time, if liquid begins to evaporate. Transfer broccoli mixture to food processor; puree until smooth. Return broccoli mixture to saucepan; stir in milk. Cook over low heat, stirring frequently, until hot (do not boil). Just before serving, ladle soup evenly into 4 soup bowls; garnish each portion with broccoli florets if desired. EACH SERVING (1 1/2 CUPS) PROVIDES: 1/4 Milk, 3 1/2 Vegetables, 10 Optional Calories PER SERVING: 85 Calories, (115cff) 1 g Total Fat, 0 g Saturated Fat, 1 mg Cholesterol, 95 mg Sodium, 13 g Total Carbohydrate, 4 g Dietary Fiber, 7 g Protein, 146 mg Calcium (C) Weight Watchers Light and Tasty Deluxe 1997 The Learning Company, Inc. Recipes Weight Watchers International, Inc., owner of the registered trademark. >Recipe from Weight Watchers Quick Meals MC-version from Pat Hanneman (KitPath) >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Brown Rice Timbales Recipe By :Healthy Meals in Minutes Serving Size : 4 Preparation Time :0:00 Categories : Indian Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/3 cups water 1/2 cup brown rice 1/8 teaspoon salt 1 teaspoon olive oil 1/2 cup finely chopped red pepper 1/2 cup chopped green onion 1 clove garlic -- minced 1 teaspoon chili powder 1/4 teaspoon ground cumin 7 ounces no-salt added whole kernel corn -- drained 1 tablespoon canned chopped green chiles In a medium saucepan, bring water, rice and salt to a boil over high heat. Cover and reduce heat to low. Simmer until water is absorbed and rice is tender, about 30 minutes. In a large skillet, heat oil over medium heat. Add pepper;cool, stirring, for 2 minutes. Add green onions, garlic, chili powder, and cumin. Cook,. stirring, for 30 seconds. Add corn and chilies; cook until heated through, about 2 minutes. Stir in rice. Remove from heat. Carefully press some hot rice mixture firmly into a 1/2cup measure. Unmold timbale onto serving plate. Repeat with remaining mixture. Serve immediately. Per Serving: Calories-145 Fat-2g (13%) Carbohydrates-29g Protein-3g. Sodium-202mg Fiber-not specified >From: Abtaxel@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Brownie Pie Recipe By :Woman's World Magazine Serving Size : 8 Preparation Time :10:00 Categories : Desserts Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 egg white 2 tablespoons brown sugar -- firmly packed 18 2 1/2 inch chocolate graham cracker squares -- made into crumbs 1/4 cup walnuts -- finely chopped 1/2 teaspoon vanilla extract 1 pint vanilla nonfat frozen yogurt -- slightly softened Preheat oven to 325-degrees. Spray a 9-inch pie plate with nonstick cooking spray. In a large bowl, with an electric mixer at medium-high speed, beat the egg white until soft peaks form, 3-4 minutes. With the mixer at medium-high speed, gradually add the sugar and beat until stiff peaks form, 2-3 minutes. Using a spatula, gently fold in the cracker crumbs, nuts and vanilla until blended. Scrape the mixture into the pie plate. Bake until a toothpick inserted in the center comes out clean, 25 minutes. Cool completely on a rack. Spread the yogurt over the pie; freeze, covered, until the yogurt is firm 2-3 hours. Per Serving: 113 calories 4 g. fat 0 mg. cholesterol 124 mg. sodium 17 g. carbohydrate 1 g. fiber 3 g. protein >From: Kat - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Brownies, Keep On Truckin' Recipe By :Sweetie Pie by Richard Simmons (modified slightly) Serving Size : 12 Preparation Time :0:00 Categories : Cookies & Bars Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup canola oil 3/4 cup sugar 1/2 cup packed light brown sugar 1 large egg 1/2 cup unsweetened applesauce 1/2 teaspoon vanilla extract 1/3 cup unsweetened cocoa powder 1 cup flour 1/4 teaspoon salt 1/4 teaspoon baking powder 1/4 cup semisweet chocolate chips 1 cup marshmallows Whisk together oil, both sugars, egg, applesauce & vanilla until blended. Whisk in cocoa until blended. Stir in flour, salt & baking powder until combined. Pour into an 8 x 8 square baking pan that has been sprayed with Pam. Bake at 375 F for 20 minutes. Sprinkle brownies evenly with chips & marshmallows. Return to oven & bake until marshmallows are lightly golden & a small knife inserted in the center comes out clean (about 5-8 minutes). Cool in pan on a wire rack. Per brownie: 206 cal, 6.5 g fat (26.9%), 18 mg chol, 64 mg sod >From: JusNeedlin@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I just tried this brownie recipe out of Richard Simmon's new book & thought they were pretty good. I adapted it a bit. The original recipe included 3 tbsp on peanuts sprinkled over the top but that jumps the fat to 8g (34%) per brownie. I also used the European-style cocoa. * Exported from MasterCook * Buttermilk Pancakes, Ground Hog Day Recipe By :Cooking Light - March 1998 Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup all-purpose flour 1 tsp sugar 1 tsp baking powder 1/2 tsp baking soda 1/4 tsp salt 1 1/3 cups lowfat buttermilk 1 tbsp butter or stick margarine -- melted 1 lg egg white cooking spray 1/2 cup maple syrup Lightly spoon flour into a dry measuring cup; level with knife. Combine flour and next 4 ingredients (flour through salt). Combine buttermilk, margarine and egg white. Add to flour mixture, stirring until smooth. Spoon about 1/4 cup pancake batter onto a hot nonstick griddle or nonstick skillet coated with cooking spray. Turn pancakes when tops are covered with bubbles and edges look cooked (about 2 minutes). Serve with maple syrup. >From: The Taillons - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cabbage And Bulgur Casserole Recipe By :GoodHousekeeping 3/98 Serving Size : 6 Preparation Time :1:25 Categories : Casseroles Grains & Cereals Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups bulgur -- (cracked wheat) 1 tablespoon vegetable oil 2 medium carrots -- diced 2 medium Celery Stalks -- diced 1 medium red pepper -- diced 1/2 small head Napa cabbage -- (1 3/4#) -- cut crosswise into 2" pcs -- to equal about 12 cups -- Leafy tops and 2 cups crunchy stems 3 garlic cloves -- crushed 3 green onions -- sliced 2 tablespoons minced ginger -- peeled fresh 2 tablespoons soy sauce -- (+1t) 2 tablespoons seasoned rice vinegar 1 can diced tomatoes -- (14 1/2 ounces) 2 tablespoons brown sugar 2 tablespoons chopped fresh parsley leaves for garnish 1. Preheat oven to 350F. In 2-quart saucepan, heat 1 1/2 cups water to boiling over high heat; stir in bulgur. Remove saucepan from heat; cover and set aside. 2. In 5-quart Dutch oven, heat vegetable oil over medium-high heat. Add carrots, celery, and red pepper; cook 5 minutes. Add cabbage stems, and cook 7 minutes longer or until vegetables are tender. 3. Reduce heat to low; add garlic, green onions, and ginger, and cook 1 minute longer, stirring. Add 1/2 cup water; heat to boiling over high heat. Reduce heat to low; simmer 1 minute, stirring. Remove Dutch oven from heat; stir in 2 tablespoons soy sauce, 1 tablespoon rice vinegar, and cooked bulgur. 4. In small bowl, combine tomatoes with their juice, brown sugar, 1 tablespoon rice vinegar, and 1 teaspoon soy sauce. 5. In 3-quart casserole, place half of cabbage leaves; top with bulgur mixture, then remaining cabbage leaves. Spoon tomato mixture over top. Cover casserole and bake 40 minutes or until hot in the center and top layer of cabbage leaves is wilted. Sprinkle with parsley before serving. Makes 6 main-dish servings. 29% Each serving: About 220 calories, 7 g protein, 43 g carbohydrate, 3 g total fat (0 g saturated), 0 mg cholesterol, 800 mg sodium. Scanned, Typed or Downloaded and Busted by Marcia Fasy feb98 >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Caramelized Apple And Cranberry Turnovers Recipe By :SHAPE Cooks 1998 Serving Size : 4 Preparation Time :0:00 Categories : Fruit Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 apple -- diced 20 cranberries -- fresh or thawed 4 tablespoons sugar 8 tablespoons orange juice 1 teaspoon cinnamon 1/2 teaspoon nutmeg 2 teaspoons cornstarch -- mixed with 1 1/2 teaspoons water 4 phyllo sheets -- thawed (12"x17") Nonstick cooking spray ***VANILLA YOGURT SAUCE*** 1 tablespoon plain lowfat yogurt 2 drops vanilla extract 1/4 teaspoon honey ADVANCE PREP: Saute the first 4 ingredients in a medium saute pan over medium heat until the fruit softens slightly. Stir in the spices and cornstarch/water mix, cool and reserve. Cut phyllo dough into 16 5-inch squares (you'll have some left over). Make 4 stacks of 4 squares each, coating each layer with nonstick cooking spray before placing another on top. Spoon 11/2 heaping tablespoons of the apple mixture in the center of each stack; fold each in half from corner to corner to form a triangle. Refrigerate the turnovers for 30 minutes. BAKE: Preheat oven to 375F. Place turnovers on a cookie sheet coated with nonstick cooking spray, then spray tops of turnovers. Bake for 15 minutes. Let cool. Store in an airtight container. SAUCE: Combine all ingredients for Vanilla Yogurt Sauce in an airtight container. Refrigerate until needed. TO SERVE: Place turnovers on serving plates and drizzle with Vanilla Yogurt Sauce. Optional: warm the turnovers in a toaster oven then drizzle with sauce and serve. Per serving: 191 calories, 10 percent fat (2.1 grams), 84 percent carbohydrate, 6 percent protein. >from http://www.fitnessonline.com/shapecooks/ (1998) Consultant: Susan M. Kleiner, Ph.D., R.D., a high-performance nutritionist and author of The Be Healthier, Feel Stronger Vegetarian Cookbook (Macmillan, 1997). >edited for eat-lf cookbooks by kitpath 98Feb - - - - - - - - - - - - - - - - - - - NOTES : See also MENU Hi-carb: Overnight in the Mountains. Includes Make-ahead instructions. * Exported from MasterCook * Caramelized Banana Recipe By :The Oregonion - FoodDay, Frances Price Serving Size : 1 Preparation Time :0:00 Categories : Desserts Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 banana -- under-ripe 1 teaspoon butter 1 tablespoon brown sugar 1 pinches ground cinnamon -- (1 to 2) 1 tablespoon rum -- (optional) -- or brandy or sherry Slice banana in half lengthwise and arrange in a shallow oval baking dish or gratin. Dot with butter, sprinkle with brown sugar and cinnamon. If desired, drizzle with rum, brandy, or sherry. Bake 8 minutes in a preheated 450 degree oven, or until sugar caramelizes and is bubbling. Cool enough to avoid burning your tongue, then eat. Source: The Oregonian-FoodDay, recipe by Frances Price Page(s): FD8 Date Published: 2/3/98 >From: Darby Stanfill - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot And Cashew Soup Recipe By :Secrets from a Vegetarian Kitchen by Nadine Abensur (1996) Serving Size : 2 Preparation Time :0:20 Categories : Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 small onion -- cut into quarters 12 ounces carrots -- sliced or diced 2 cups vegetable broth 1 cup water -- as needed 1 ounce cashews, dry-roasted -- unsalted salt and pepper -- to taste This soup is easy to make and is deliberately mild. Make a double batch and freeze half. Makes 2-1/2 to 3 cups; enough for 2 to 4 Place onion and carrots in a saucepan with broth. Cover with a lid, bring to a boil, and simmer until completely tender; adding up to 1 cup of water as needed. Set aside. Blend the cashews in a food processor with a little broth until smooth as a puree as possible. Add the onion and carrot mixture and blend to make a smooth and velvety soup. Pass through a fine sieve if you want the soup to be smoother. Taste and season with a little salt. Serve pepper at the table. VARIATIONs: "Pan-Roasted" -- Coat a saucepan with olive oil cooking spray; heat with the vegetable chunks over high and brown but do not burn the vegetables. Add broth and simmer until soft. Puree as directed above. Serve with a garnish of green onion or chives if desired. "Carrots and parsnips" -- Use carrots and other root vegetables like parsnip or turnip for a more complex flavor. Mc-PER SERVING: 330 CAL, 11.2g fat (29.3% cff). >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : A mild soup. Try the "pan roasted" variation. The recipe says this freezes well, but it's so fast to make, I've only made this fresh. I don't puree it super smooth. * Exported from MasterCook * Carrot Potato Soup Recipe By :Vegetarian Times Serving Size : 4 Preparation Time :0:00 Categories : Soups And Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 Cups water 2 Cups chopped carrots 2 Cups russet potatoes -- finely chopped 1 Cup chopped onions 2 Cloves garlic -- minced 2 Tablespoons orange juice, frozen concentrate 1 Tablespoon honey 1/2 Teaspoon salt 1/4 Teaspoon ground nutmeg Black pepper to taste Finely chopped fresh parsley -- (optional) In a 4-quart stock pot, combine water, carrots, potatoes, onions and garlic. Bring to boil over medium-high heat. Reduce heat to low. Cover and simmer for 15 to 20 minutes, or until vegetable are tender. Let vegetable mixture cool slightly. Process mixture in a food processor or blender until smooth. Stir in remaining ingredients except parsley. Return soup to stock pot and warm over medium heat, if necessary. Garnish with parsley (if desired). Serve hot. By Karen Sonnessa on Jan 25, 1998, converted by MC_Buster. This was absolutely wonderful!! - Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was originally posted over on FF and I have been hanging on to it wanting to make it. Well, tonite was the nite...it was fabulous!! Cal 92.1 Fat 0.3g Carb 21.7g Fib 2.8g Pro 1.9g Sod 291mg CFF 2.3% * Exported from MasterCook * Carrot Salsa Recipe By :Felicidades! by Nanette Blanchard Serving Size : 12 Preparation Time :0:00 Categories : Salsas Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large carrot -- peeled and grated 1/2 red onion -- diced 1/4 cup chopped green chiles -- roasted and peeled -- mild or hot -- to taste 1 clove garlic -- minced 2 tomatoes -- chopped 1 teaspoon lime juice 1 teaspoon salt Yields 3 cups. 1. Mix all ingredients together in a serving dish. Chill, covered, in the refrigerator for one hour before serving. Add sizzle to your holidays with our traditional Southwestern fiesta. Simple and quick to prepare, these recipes take the stress out of entertaining. 'Tis the Season: A Vegetarian Christmas Cookbook (Fireside/Simon & Schuster), by Nanette Blanchard; excerpt in Delicious! Magazine. M E N U -- Carrot Salsa * Ole Corn * Green Chile Enchiladas * Zucchini & Hominy Soup * Apricot-Almond Empanaditas >Delicious! mag >kitPATh mc-PER SERVING: 10CAL, 0.1G fat (6.3% cff) Fiber: 0.5 g; Carbs: 2.3; sodium 182mg >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : This M E N U -- Carrot Salsa * Ole Corn * Green Chile Enchiladas * Zucchini & Hominy Soup * Apricot Almond Empanaditas -- will run mc-PER SERVING: 708.5CAL, 20.0G fat (24.2% cff) Fiber: 13.3 g; Carbs: 121.7; sodium 2084mg (mostly from canned hominy) This colorful salsa spices up any holiday party. Serve with tortilla chips. PREP TIME: 10 minutes. MARINATING TIME: 1 hour. * Exported from MasterCook * Carrots And Green Pepper In Cream Sauce Recipe By :Great Recipes for Good Health, Readers Digest Serving Size : 4 Preparation Time :0:00 Categories : Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon unsalted margarine 3 green onions -- chopped fine -- (slice and reserve tops) 1 tablespoon flour 1 1/4 cups cold water 8 medium carrots -- (about 1 lb) -- peeled and sliced 1/4" thick 1/8 tsp black pepper 1 medium green bell pepper -- cored, seeded and chopped 1 tablespoon nonfat sour cream 1 tablespoon plain nonfat yogurt 1/4 tsp lemon juice -- or more to taste In heavy 10" skillet over moderate heat, melt the margarine; add the green onions and cook, uncovered, until soft - about 5 minutes. Blend in the flour and cook, stirring, for 1 minute. Add the water; bring to a simmer and cook, stirring constantly, for 3 minutes or until the broth has thickened. Add the carrots and black pepper to the broth and cook, uncovered, for 8-10 minutes or until the carrots are just tender. Add the green pepper and cook, covered, for 3 minutes. Mix in the sour cream, yogurt and lemon juice and return the vegetables and sauce to a simmer (do not boil or the sauce will curdle). Sprinkle with reserved green onion tops. Calories per serving: 93 book/111 my software 26% CFF Fat: 4g/3g Sat Fat: 1g/1g Chol: 2 mg/0mg Protein: 2g/2g Carb: 14g/18g Sodium: 41mg/57mg Added Sugar: 0/0 Fiber: 3g/2g >From: BunnyMama@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Casserole Of Blackeyed Peas And Collards Recipe By :Prevention (12/97) Healthy Ideas Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup dried black-eyed peas 2 1/2 cups water substitute two-cups cooked BEPs 2 teaspoons canola oil 1 small onion -- chopped 1/2 green bell pepper -- chopped 4 ounces mushrooms -- sliced 2 cloves garlic -- minced 12 ounces collards -- coarsely chopped 1/2 cup reduced-sodium tomato sauce 1/4 cup reduced-sodium ketchup 1 tablespoon molasses 3 tablespoons honey 1 1/2 teaspoons dry mustard 1/4 cup chopped fresh parsley 2 drops hot pepper sauce -- or more 2 drops vinegar SOAK OVERNIGHT: In a large saucepan, combine the black-eyed peas and water and let them soak overnight. COOK BEANS (60 MINS) In the same pan over high heat, bring the beans and the soaking liquid to a boil. Reduce the heat to medium-low, cover and simmer for 50 minutes, or until the beans are tender. Transfer the beans and liquid to a 3-quart no-stick baking dish. SAUTE (12MINS): Rinse out the saucepan. Add the oil and warm over medium heat. Add the onions, green peppers and mushrooms and saute for 5 minutes, or until the mushrooms begin to release their liquid. Add the garlic and collards. Cover and cook, stirring occasionally, for 5 minutes, or until the collards are just wilted. Preheat the oven to 350F deg. BAKE (20MINS) To the black-eyed peas and cooking liquid, add the collard mixture, tomato sauce, ketchup, molasses, honey, mustard, parsley, hot-pepper sauce and vinegar. Mix well. Cover (slightly vented) and bake for 20 minutes. >from Healthy Ideas at Prevention Mag NUT: Per serving 273 Calories, 3.4 g. (11% of calories). Cholesterol: 0 mg.; Fiber: 10.3 mg.; Sodium: 38 mg. >kitpath: tested. Add garnish of caramelize crescent-sliced onion: spray pan with vegetable spray and saute onion on a low heat for 8 minutes then add 1/2 tsp. sugar and cook for another 8 minutes. Add 1 tablespoon chopped fresh parsley; stir. QUICK METHOD: SAUTE as directed. Add precooked BEP, such as New Canaan Farms (r) "Hill Country Caviar." Mix; adjust seasonings, especially honey, vinegar and hot sauce, to taste aka's: BEPs, Black-eyed peas, Blackeyed Beans, Black Eye >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : I liked stir fried collards -- only a little crunchy and not slippery. They are good. hmmm, hmmm, good, like hoppin' john! MENU IDEAS: rice and/or cornbread sticks; chilled pear and/or grapes for dessert. * Exported from MasterCook * Cheddar Chicken Chowder Recipe By :Cooking Light Nov/Dec 1996 p. 85 Serving Size : 8 Preparation Time :0:00 Categories : Chicken Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 slices turkey bacon vegetable cooking spray 1 pound skinless boneless chicken breast -- cut in 1" pieces 1 cup chopped onion 1 cup red bell pepper -- diced 2 cloves garlic -- minced 4 1/2 cups chicken broth 1 3/4 cups red potatoes -- peeled and diced 2 cups whole kernel corn, frozen 1/2 cup flour 2 cups 1% low-fat milk 3/4 cup cheddar cheese -- shredded 1/2 teaspoon salt 1/4 teaspoon pepper 1. Cook bacon in a Dutch oven coated with cooking spray over medium high heat until crisp. Remove bacon from pan. Crumble; set aside. Add chicken, onion, bell pepper, and garlic to bacon fat in pan; saute 5 minutes. Add broth and potatoes; bring to a boil. Cover, reduce heat and simmer 20 minutes or until potatoes are tender. Add corn; stir well. 2. Place flour in a bowl. Gradually add milk, stirring with a whisk until blended; add to soup. cook over medium heat 15 minutes or until thick, stirring frequently. Stir in cheese, salt and pepper. Top with crumbled bacon. >From: Katherine Rodman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken A L'orange Recipe By :Angel Food by Sacred Heart Program Serving Size : 4 Preparation Time :0:00 Categories : Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound boneless skinless chicken breast halves 1 cup orange juice 1/2 cup chili sauce 1/4 cup green pepper -- chopped 1 teaspoon dijon mustard 1 teaspoon garlic powder 2 tablespoons soy sauce 1 tablespoon molasses Place chicken in a baking dish. Combine remaining ingredients & pour over the chicken. Bake, covered, at 350F for 30 minutes. Remove cover & continue baking 10-15 minutes or until chicken is done. Serve sauce over rice or noodles. Per serving: 182 cal, 2.1g fat (10.8%), 66 mg chol, 513 sodium >From: JusNeedlin@aol.com - - - - - - - - - - - - - - - - - - - NOTES : We tried this for dinner & everyone enjoyed it. I modified the recipe to lower the fat & sodium level. We had the sauce over rice pilaf but it'd be very tasty over noodles as well. * Exported from MasterCook * Chicken And Broccoli Fettuccine Alfredo Recipe By :Fat-free living Super cookbooks Serving Size : 4 Preparation Time :0:00 Categories : Chicken Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces fettuccine 1 pound fat-free chicken tenders 1 1/4 cups chopped onion 2 1/2 cups sliced mushrooms 1 can fat-free chicken broth -- (13 1/2 oz.) 1 cup fat-free cream cheese -- softened 20 ounces frozen broccoli flowerets -- (2 - 10 oz pkgs) 1 tsp. white pepper Prepare fettuccine according to package directions; drain and keep warm. Lightly spray a large non-stick skillet with nonfat cooking spray and heat over medium-high heat. Add chicken tenders and cook until chicken is no longer pink and is cooked through; remove chicken from skillet and set aside. Lightly respray skillet; saute onions until soft and transparent, about 5 minutes. Add mushrooms and continue cooing until tender (I had to add a little chicken broth because I found the pan too dry). Stir in chicken broth and cream cheese; heat over medium-high heat until mixture almost comes to a boil and thickens. Add chicken, broccoli, and pepper to skillet; cook over medium heat until heated through. Toss with fettuccine, serve immediately. (Serves 8) Nutrition per serving: Calories 162, Carbohydrates 19 grams, Cholesterol 50 milligrams, Dietary Fiber 1 gram, Protein 20 grams, Sodium 445 milligrams. Exchanges: 1 starch, 1 vegetable, 2 meat. >From: Danie >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : I made this tonight for dinner and it was great! Fat-free :) * Exported from MasterCook * Chicken Soup With Orzo Recipe By :Cooking Light - March 1998 Serving Size : 8 Preparation Time :0:00 Categories : Chicken Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds chicken pieces 3 qt water 1 med onion -- cut in 8 wedges 1 cup chopped carrots 1 cup chopped celery 1 tbsp black peppercorns 1 1/2 cup sliced carrot 1 cup diced celery 2 tbsp chopped fresh basil -- or 2 tsp dried 1 tsp chopped fresh oregano -- or 1/4 tsp dried 3/4 teaspoon salt 1 bay leaf 1/2 cup uncooked orzo Remove and discard giblets and neck from chicken. Rinse chicken under cold water; pat dry. Trim excess fat. Combine chicken and 3 quarts water in a stockpot; bring to a boil. Add the onion, chopped carrot, chopped celery and peppercorns; bring to a boil. Partially cover, reduce heat and simmer 1 hour. Remove the chicken from broth, reserving broth; cool. Remove chicken from bones; cut meat into bite-size pieces. Strain chicken broth through a sieve over a bowl; discard solids. Add enough water to broth to measure 10 cups; pour broth mixture into stockpot. Add sliced carrot, diced celery, basil, oregano, salt and bay leaf; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Add chicken and orzo; cook 8 minutes or until pasta is done. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Note that the fat is drained from the broth and the skin is discarded, so the amount of fat in the n/a is not accurate. * Exported from MasterCook * Chicken With Green Grape Sauce With Red Currant Jelly Recipe By :Louisiana Light by Roy F. Guste, Jr. (1990) Serving Size : 2 Preparation Time :0:00 Categories : Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 3 ounce skinless boneless chicken breast halves seasoned pepper ___ S A U C E ___ 1 cup chopped green onions 1/4 cup finely chopped celery 1 tablespoon dry blond roux 1/2 cup water 1/2 cup halved seedless green grapes 1 tablespoon sherry 1 tablespoon red currant jelly 1/8 teaspoon thyme freshly ground black pepper -- to taste MAKE THE SAUCE: In a heavy saucepan cook the green onion with the celery and garlic over medium beat, stirring, until they have rendered their liquid. Stir in the"roux" and cook while stirring for 1 minute more. Add remaining sauce ingredients and simmer for 20 minutes. Meanwhile, rub the chicken breasts with the 1/4 teaspoon pepper. Broil or grill for approximately 12 minutes. Serve each person one chicken breast with the Green-Grape Sauce spooned on top and beside. PER SERVING with Chicken: 224 Cals., 17% from fat (4.15g). Carbs 17.7g; Fiber 0.988g;, Sodium 82.5mg. MENU IDEA: Boiled Onion Salad; Grilled Chicken Breasts with Green-Grape Sauce; Turnips and Greens; Strawberry Bavarian Cream. VARIATION: Usually the chicken is charcoal grilled (about 12 mins), or griddle-pan grilled. You could roast the chicken for about 20 minutes at 350F. Substitute skinned duck breast. >Source: Charcoal-Grilled Chicken Breasts with Green-Grape Sauce from Louisiana Light (1990) Roy F. Guste, Jr. (NY: Norton 0-393-02714-7. >Kitpath: MENU: Serve with Green Rice with Pine Nuts and Carrot Pickle Juice, Carrot Pickles (Mollie Katzen's Vegetable Heaven). >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : *Chicken with Green Grape Sauce with Red Currant Jelly *Dry Roux *Vegetable Heaven: Carrot Pickles *Green Rice with Pine Nuts and Carrot Pickle Juice * Exported from MasterCook * Chile Jelly Recipe By :Van Aken, Norman's New World Cuisine Serving Size : 20 Preparation Time :0:15 Categories : Canning, Preserves, Pickles Condiments & Seasoning Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***MAKES ABOUT 1-1/4 CUPS*** 2 dried ancho chilies -- seeded 2 dried chipotle chilies -- seeded 1 quart water 6 tablespoons red currant jelly 6 tablespoons honey 2 tablespoons Spanish sherry vinegar CHILE JELLY works greats as a glaze for ham and roasted chicken. Toast ancho and chipotle chilies in a dry saucepan over medium- high heat until fragrant, about 1-2 minutes. Add water and bring to a simmer. Continue to simmer over medium heat until water has evaporated almost completely. Add red Currant jelly, honey and vinegar, and bring to a boil. Remove immediately from heat, transfer to a food processor and puree. Place in a clean bowl and let cool. Per serving (1 tablespoon) 44 calories, 6 percent from fat (0.3g), 90 percent from carbs, 4 percent protein. >recipe from Norman Van Aken's (1998) cookbook: Norman's New World Cuisine (Random House). >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : Miami's new "Fusion" cooking called "New-World Cuisine" uses, for example, Latino spices; Asian ingredients, South Florida seafood and produce, and sometimes adds African or African-Caribbean flavors. On the menu at Norman's in Miami: "Calypso Calamari with Pickled Scotch Bonnet Tartar Salsa" and stir-fried tropical fruits to stuff a crepe. The Chile Jelly is on my to try list - glaze some chicken parts. But I'm want to use what's on hand: ground dried chile peppers. I think it will work if I can get a good solution. * Exported from MasterCook * Chili Cheese Casserole For A Crowd Recipe By :Cooking Light (Magazine) August, 1997 Serving Size : 12 Preparation Time :0:00 Categories : Chilis Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 2 cups chopped onion 1 cup chopped green bell pepper 1 cup chopped red bell pepper 1 1/2 tablespoons chili powder 1 tablespoon dried oregano 1 tablespoon unsweetened cocoa 1 teaspoon ground cumin 6 garlic cloves -- minced 2 cups water 1 1/2 cups uncooked bulgur or cracked wheat 2 tablespoons minced fresh cilantro 16 ounces canned pinto beans -- drained 15 ounces canned black beans -- drained 14 1/2 ounces no-salt-added diced tomatoes -- with juice 14 1/2 ounces canned vegetable broth 2 chipotle chiles in adobo sauce -- drained and minced -- avail in cans 2 cups lowfat Monterey Jack cheese -- shredded -- (8oz -- divided use) 2 cups baked tortilla chips 1. Preheat oven to 375 degrees. 2. Heat oil in a Dutch oven over medium-high heat. Add onion and next 7 ingredients (onion through garlic); saute 5 minutes. Add water and next 7 ingredients (water through chiles); bring to a boil. Reduce heat; simmer, uncovered, 10 minutes, stirring occasionally. 3. Spoon half of bean mixture into the bottom of a 13 x 9-inch baking dish; sprinkle with 1 cup cheese. Top with remaining bean mixture. Cover and bake at 375 degrees for 40 minutes. Uncover; sprinkle with 1 cup cheese. Bake an additional 10 minutes. Press chips into casserole. Yield: 12 servings (serving size: 1-1/2 cups). Nutritional Information: CALORIES 237 (21% from fat); FAT 5.5g (sat 2.4g, mono 0.7g, poly 0.6g); PROTEIN 13.4g; CARB 36.2g; FIBER 7.4g; CHOL 12mg; IRON 2.5mg; SODIUM 459mg; CALC 198mg Lower salt by making own beans. SOURCE: Cooking Light 1997-August (c) 1997 Cooking Light, Inc. Notes: The ingredients in this deep-flavored dish are reminiscent of mole, the Mexican sauce made from onion, garlic, chiles, and chocolate. The chipotle chiles add a smoky flavor, though they can be omitted or used to taste. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chili Rojo Gumbo Recipe By :New Vegetarian Classics: Soups, by Mary F. Taylor Serving Size : 6 Preparation Time :2:30 Categories : Cajun, Creole, Carribbean Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound okra 2 ancho chile peppers 2 teaspoons olive oil 1 1/2 cups yellow onion -- chopped 1 tablespoon flour 2 stalks celery -- sliced 1 small green pepper -- seeded and chopped 1 medium red pepper -- seeded and chopped 2 serrano peppers -- seeded and minced 1 tablespoon garlic -- minced 1 cup tomatoes -- chopped 2 bay leaves 1/2 teaspoon salt 1/4 teaspoon cayenne pepper 3 cups vegetable stock -- with tomato 5 ounces tempeh -- chopped 1 tablespoon red wine vinegar -- to taste, to 2 T. 1/2 cup cilantro -- minced Prep Time: 20 minutes Cooking Time: 2 hours 1. Trim stem ends from okra, then slice each piece into 1-inch pieces. Cover a baking sheet with a clean kitchen towel. Place okra on the towel and sprinkle with salt and pepper. Allow it to rest at room temperature for 30 minutes. Holding the ancho peppers under cold tap water, pull off their stems, tear them in half and scrape out their seeds. Trim and discard any large ribs. Chop the chilies into 1-inch pieces and place them in a small bowl. Cover with hot water and set aside to soften for 30 minutes. 2. In a 4-quart saucepan, heat the oil until hot, but not smoking. Add the onions and cook, stirring constantly, for 2 minutes. Reduce heat to low and cook, stirring often, until onions have caramelized (they will be soft and brown), about 20 minutes. 3. Raise heat slightly and add the flour. Cook, stirring constantly, until the flour turns light brown. Add the okra and cook for 5 minutes. Stir in the celery, peppers, garlic, tomatoes, bay leaves, salt, cayenne, and stock. Drain the ancho chilies, saving 1/2 cup of their soaking liquid, then add the chilies and reserved liquid to the gumbo. Cover and simmer, stirring often, for 1 1/2 hours. Add water as the gumbo cooks if the liquid evaporates below the top surface of the okra. 4. Stir in tempeh, vinegar and cilantro. Continue to cook for 10 minutes. Serve hot. The gumbo may be prepared up to 3 days in advance if refrigerated in an airtight container. It may be frozen for 1 month. >MC formatted by Brenda Adams and Buster MC-PER SERVING: 211CAL, 6g fat (23% cff) >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : Traditional tastes of the Southwest are added to a typical Cajun Gumbo resulting in this fiery full-meal soup. * Exported from MasterCook * Chocolate Hazelnut Biscotti Recipe By :Richard Simmons' " Sweetie Pie" Serving Size : 1 Preparation Time :0:20 Categories : Cookies & Bars Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Nonstick vegetable-oil cooking spray 2 cups all-purpose flour 1 cup granulated sugar 1/3 cup unsweetened cocoa powder 1 teaspoon baking soda 1/2 teaspoon salt 1/4 cup mini semisweet chocolate chips 2 large whol eggs 2 large egg whites 2 teaspoons grated orange zest 1 teaspoon pure vanilla -- or chocolate extract 1 teaspoon instant coffee powder 1/2 cup hazelnuts -- toasted and skinned ----- GLAZE ----- 1 large egg white -- beaten 1 teaspoon water Preheat oven to 350 degrees. Lightly coat large baking sheet with cooking spray. In large bowl, whisk together flour, sugar, cocoa powder, baking soda, and salt, until blended. Stir in chocolate chips. In medium bowl, whisk together whole eggs, egg whites, zest, extract, and coffee powder, until powder dissolves. Add to flour mixture along with nuts. With wooden spoon, work wet ingredients into dry ingredients until combined ( dough will be sticky ). Divide dough in half. With lightly floured hands and on lightly floured surface, roll one half of dough into 14 inch long rope, then transfer to prepared baking sheet. Flatten rope to 1 3/4 inch width. Roll remaining dough into another 14 inch long rope, place 3 to 4 inches away from first rope, and then flatten. Brush ropes with glaze ( 1 lg egg white beaten with 1 tsp of water ). Bake in 350 degree oven until firm to the touch, 24 to 26 minutes. Remove from oven and let cool 2 minutes on baking sheet. Leave oven on. Slide loaves onto cutting board. With serrated knife, cut loaves diagonally into 1/2 inch thick slices. Discard ends. Place slices, cut sides down, back on baking sheet ( they can touch ). Bake until dry, another 15 minutes turning biscotti over after 7 minutes. Let cool completely on wire rack. Store in airtight container at room temperature for up to several days. 54 calories; 1 g protein; 1 g fat ( 23% fat, 0 g saturated fat ); 9 g carbohydrate; 55 mg sodium, 13 mg cholesterol >From: "Szakacs, Luisa" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cinnamon Polenta (High Carb) Recipe By :SHAPE Cooks 1998 Serving Size : 4 Preparation Time :0:00 Categories : Grains & Cereals Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons lowfat ricotta cheese 2 tablespoons chopped assorted dried fruits 1 cup water 2 1/4 cups lowfat 1% milk 2 tablespoons sugar 1/4 teaspoon salt 3/4 cup fine yellow cornmeal 1/4 teaspoon ground cinnamon ADVANCE PREP: Measure ricotta cheese into a small airtight plastic container; chop and measure dried fruits and put them in a resealable plastic bag. Refrigerate until needed. PREP: In a medium sauce-pan, bring water, milk, sugar and salt to a boil over medium heat. Reduce heat to low and add cornmeal in a thin stream, stirring constantly until it thickens slightly and the grains swell (about 10 minutes). Divide polenta among 4 bowls and garnish with 1/2 tablespoon each of ricotta and dried fruits. Sprinkle with cinnamon and serve. Per serving: 194 calories, 11 percent fat (2.3 grams), 73 percent carbohydrate, 16 percent protein. See: http://www.fitnessonline.com/shapecooks/ Consultant: Susan M. Kleiner, Ph.D., R.D., a high-performance nutritionist and author of The Be Healthier, Feel Stronger Vegetarian Cookbook (Macmillan, 1997). >edited for eat-lf cookbooks by kitpath 98Feb - - - - - - - - - - - - - - - - - - - NOTES : See also MENU Hi-Carb: Overnight in the Mountains. Includes Make-ahead instructions. Easy as oatmeal to make and full of energizing carbohydrates, polenta is a perfect morning meal. Low-fat milk and ricotta cheese provide the protein you'll need for muscle repair after a long, active day. * Exported from MasterCook * Cinnamon Swirled Coffee Cake With Light Sour Cream Recipe By :Palm Beach Post, 10/10/91 Serving Size : 10 Preparation Time :0:00 Categories : Cakes & Frostings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Tsp Ground Cinnamon 1 Cup Sugar -- +5 tbs. 1 3/4 Cups All-Purpose Flour 1 1/2 Tsp Baking Powder 1/2 Tsp Baking Soda 1 Cup Nonfat Sour Cream 3/4 Cup Plain Nonfat Yogurt 1 Tsp Vanilla Extract 1/3 Cup Vegetable Oil 2 Lg Eggs 2 Lg Egg Whites Oven 325F. Position a rack in the center of the oven. Grease a 9 1/2 x 4" Bundt or fluted tube pan, greasing well. Mix cinnamon with 3 tbs. sugar. Sift flour, baking powder, soda into a bowl. In another bowl, mix sour cream, yogurt and vanilla. In large bowl, beat oil with 1 cup sugar and 1 egg until smooth and fluffy. Beat in second egg. At low speed, stir in flour mixture alternately with the sour cream mixtures, each in 2 portions. In another large bowl, whip egg whites until soft peaks form. Beat in remaining 2 tbs. sugar and whip until shiny but not dry. Fold in batter until just blended. Pour about 1/3 of the batter into the prepared pan. Sprinkle with half the cinnamon mixture. Gently spoon another third of the batter in dollops over the mixture. Sprinkle with remaining cinnamon mixture. Gently spoon the remaining batter in dollops over it. Spread gently to cover the cinnamon mixture. Bake about 60 minutes or until cake tester comes out clean. Cool in pan 15 minutes. Run a thin-bladed flexible knife around the center tube, but not around sides of pan. Invert the cake onto a rack and cool completely. (Cake can be kept, wrapped, up to 2 days at room temp. or 3 days in refrig.) Serve at room temperature. Per serving: 272 Calories; 8g Fat (28% calories from fat); 6g Protein; 43g Carbohydrate; 40mg Cholesterol; 185mg Sodium Posted to Eat-L by bill spalding. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : I tried this one yesterday, it was very good and moist. It just barely makes the cut off for the list (28%CFF), but most coffeecakes don't even come close. * Exported from MasterCook * Coleslaw, Kentucky Friend Chicken Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup sugar 1/2 teaspoon. salt 1/8 teaspoon. pepper 1/4 cup skim milk 1/2 cup nonfat mayonnaise 1/2 cup lowfat buttermilk 1 1/2 tablespoons white vinegar 1 1/2 tablespoons lemon juice 1 whole cabbage -- chopped fine 1 medium carrot -- chopped Combine first 8 ingredients. Mix well. Add cabbage and carrot. Chill 2 hours. >From: FlrtnRose@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I put together a "friends & family" cookbook two Xmas's ago.. and one of our friends put this one in her chapter. My friend made this and said it was great. I'm sure you can use reduced fat stuff, but it won't come out exactly the same... Play with the sugar if you feel the need. Enjoy!!! * Exported from MasterCook * Creamy Cauliflower Soup Recipe By :Laurel Robertson, "The New Laurel's Kitchen" Serving Size : 5 Preparation Time :0:00 Categories : Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups potato -- chunks 4 cups broth -- or water 1 1/4 cups chopped celery 5 cups cauliflower flowerets 1 small onion 1 whole garlic clove 1 tablespoon olive oil -- or butter 1/2 cup dry white wine 1 teaspoon salt 1 pinch pepper OPTIONAL ADDITIONS 1/2 pound fresh mushrooms -- sliced and sauteed with 1 t each marjoram & parsley 1/2 cup chopped fresh parsley 1/2 cup diced red bell pepper 1 cup fresh corn kernels Cook the potato in the broth. Chop the celery and add. When the potato is nearly done, add the cauliflower and cook until tender. As always in blended soups, the potato must be very well cooked; otherwise the soup will be gluey. While the vegetables are cooking, chop the onion and saute it and the garlic clove in the olive oil. Cook them gently until very well done but don't let them brown. Puree all the cooked vegetables and the onion and garlic in blender or food processor until smooth. To get a very smooth soup, blend or process in small batches. Stir in the wine, if you choose, and the salt and pepper. Reheat gently, adjust seasoning as needed and serve. Makes 10 cups. If you want to add color or other interest, stir in one or more of the optional additions. >From: Karen Sonnessa - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamy Chicken Noodle Casserole With Spinach And Mushrooms Recipe By :Jim Fobel (1998-Feb) Bon Appetit* Serving Size : 6 Preparation Time :1:00 Categories : Casseroles Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound skinless boneless chicken breast halves 1 1/2 cups water -- approximate 2 large garlic cloves -- minced 1 bay leaf ***WHITE SAUCE*** 1/3 cup all-purpose flour 2 tablespoons cornstarch 2 cups 1% low-fat milk 1 tablespoon fresh tarragon OR 1-tsp dried tarragon 1 teaspoon salt -- or less 1/8 teaspoon ground nutmeg -- or to taste 1/4 cup dry white wine 10 ounces frozen spinach thawed and squeezed dry ***ADD*** 8 ounces spinach pasta, fresh 8 ounces mushrooms -- sliced ***TOPPING*** 1 1/2 teaspoons olive oil OR olive oil spray 3/4 cup fresh breadcrumbs -- coarsely ground from French bread 1/4 cup Parmesan cheese -- freshly grated COOK CHICKEN: Combine chicken, 1 cup water, garlic and bay leaf in large saucepan. Cover and simmer just until chicken is cooked through, turning once, about 15 min. Transfer chicken to plate; cool. Shred chicken. Pour cooking liquid into measuring ing cup, adding more water to measure 1 cup if necessary. Reserve cooking liquid. WHITE SAUCE: Whisk flour and cornstarch in heavy large saucepan. Add 1 cup milk; whisk until smooth. Stir in 1 cup milk, tarragon, salt, nutmeg and reserved 1 cup chicken cooking liquid. Stir over medium heat until mixture thickens and boils, about 5 minutes. Add wine; stir until mixture is very thick about 2 minutes longer. Remove from heat. Stir in shredded chicken and spinach. (Can be made 1 day ahead to this point. Cover and chill. Rewarm over medium-low heat, stirring frequently before continuing.) Preheat oven to 400F. Spray an 11x7x2 inch glass baking dish. PASTA: Cook fettuccine it large pot of boiling salted water unto just tender but still firm to bite. Drain. Return to pot. Add mushrooms and chicken mixture ture; toss. Season with salt and pepper. Transfer to prepared baking dish. CRUMB TOPPING: Heat oil in small nonstick skillet over medium-high heat. Add breadcrumbs; stir 1 minute. Sprinkle over casserole. Bake until casserole bubbles and breadcrumb are golden, about 20 minutes. Let stand 10 minutes. Sprinkle with Parmesan. PER SERVING: calories, 335; total fat, 6 g or 16%cff; saturated fat, 2g; cholesterol, 82 mg. PAT'S VARIATION: Low-fat milk is the base for the cream sauce; the dish resembles fettucine alfredo. We had leftover chicken from another meal that totaled about 2 ounces per serving. White sauce would not thicken without some oil so 1 teaspoon whipped butter was added to the liquids. We used a combination of flour ("Dry" roux) and cornstarch and a pinch of salt. Chardonay, fresh tarragon and a more generous helping of nutmeg completed the sauce. We used a combination of short curly "egg" noodles and linguini. The assembly was as stated above with one exception. Instead of spinach, we used 2 collard leaves per serving: trimmed, stripped and julienned; sauted briefly (to a bright green) in nonstick pan sprayed with butter flavored corn oil. The crumbs, too were sauted in spray instead of oil. Baked at 400F for about 22 minutes. Served with freshly grated Parmesan. One-quarter acorn squash and cranberry conserve completed the meal. A little dry but very tasty, especially with the extra pinches of nutmeg. - phannema@wizard.ucr.edu *"The Lighter Side of Casseroles," article by Jim Fobel for Bon Appetit (1998:Feb p.66). Quintessential home cooking, casseroles can be heavy on flavor but light on fat and calories. Also available: Lighter Than Mom's Tuna-Noodle Casserole and the Mixed-Mushroom Lasagna with Parmesan Sauce, both updated versions of time-honored dishes. >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : COOK CHICKEN: Combine chicken, 1 cup water, garlic and bay leaf in large saucepan. Cover and simmer just until chicken is cooked through, turning once, about 15 min. Transfer chicken to plate; cool. Shred chicken. Pour cooking liquid into measuring ing cup, adding more water to measure 1 cup if necessary. Reserve cooking liquid. WHITE SAUCE: Whisk flour and cornstarch in heavy large saucepan. Add 1 cup milk; whisk until smooth. Stir in 1 cup milk, tarragon, salt, nutmeg and reserved 1 cup chicken cooking liquid. Stir over medium heat until mixture thickens and boils, about 5 minutes. Add wine; stir until mixture is very thick about 2 minutes longer. Remove from heat. Stir in shredded chicken and spinach. (Can be made 1 day ahead to this point. Cover and chill. Rewarm over medium-low heat, stirring frequently before continuing.) Preheat oven to 400F. Spray an 11x7x2 inch glass baking dish. PASTA: Cook fettuccine it large pot of boiling salted water unto just tender but still fir * Exported from MasterCook * Creole Ratatouille (Sapphire) Recipe By :SHAPE Cooks, Spring, 1998 Serving Size : 6 Preparation Time :1:00 Categories : Cajun, Creole, Carribbean Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Nonstick cooking spray 1 tablespoon olive oil 1 large onion -- finely diced 2 garlic cloves 1 red bell pepper -- seeded and finely diced 1 green bell pepper -- seeded and finely diced 1 1/4 pounds eggplant -- finely diced -- (1 medium) 1 zucchini -- finely diced 1 yellow squash -- finely diced 1 pinch Herbes de Provence 1 teaspoon Creole Seasoning 4 large ripe tomatoes -- finely diced -- (leave skin on and retain juice) 1/2 cup white wine Salt and pepper -- to taste Prep/cook time: 1 hour Coat a large pot with cooking spray. Add olive oil and heat on medium-high to just below the smoking point. Add onion and garlic, cover pot and cook until they are translucent, soft and starting to brown. Add bell peppers and cook 2 minutes. Add eggplant and cook 2 minutes more. Add zucchini and yellow squash and cook an additional 2 minutes. Keep the pot covered in between additions. Add Herbes de Provence, Creole Seasoning, tomatoes with juice and white wine. Bring mixture to a boil and simmer, uncovered, about 20 minutes. Add salt and pepper to taste, and serve. Per serving 101 calories; 27% fat (3 grams), 59% carbs, 14% protein. >recipe from SHAPE Cooks Spring 1998. >form kitpath to eatlf cookbooks on 98Feb Creole Seasoning: Zatarain or Paul Prudhomme. Notes: Recipe by Kevin Graham, author of several cookbooks, including Creole Flavors (Artisan, 1996), and chef-owner of the Sapphire Restaurant at New Orleans' Omni Royal Crescent Hotel. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curried Butternut Squash With Cilantro Recipe By :Smart Crockery Cooking, Carol Heding Munson (1996) Serving Size : 4 Preparation Time :0:00 Categories : Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup fat-free chicken broth -- low salt 2 medium butternut squash -- peeled and cut into one-inch cubes 1 tablespoon curry powder 1/8 teaspoon black pepper -- freshly ground 4 fresh cilantro sprigs -- snipped Pour the broth into the slow cooker. Toss the squash with the curry and add it to the slow cooker. Cover and cook on LOW until the squash is tender, 6 to 8 hours. (*see note) Transfer to a serving bowl and sprinkle with the pepper and cilantro. Cooks notes: Distinctive and intriguing flavor of curry dominates in this easy side dish. Needs a 3-1/2 to 4-quart cooker. *After 6 to 8 hours of cooking , the squash is very tender. For firmer squash cook 4 to 5 hours. >From Carol Heding Munson (c) 1996: "Sensational Accompaniments" chapter in Smart Crockery Cooking (c) NY: Sterling IBSN 0-8069-6106-6. Kitpath Collection phannema@wizard.ucr.edu. MC-PER SERVING: 125 cals, 0.5g fat or 3% of calories, 0.6 fiber; 35g carbs. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curried Chicken Rolls Recipe By :Cooking Class Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Medium onion 1 Tbsp margarine 3/4 Cup rice -- cooked 1/4 Cup raisins 1 Tbsp fresh parsley -- chopped 1 Tsp curry powder 1 Tsp brown sugar 1/2 Tsp poultry seasoning 1 Pinch garlic powder 2 chicken breast halves without skin 1/2 Tsp salt 1/8 Tsp pepper 1 Tbsp olive oil 1/2 Cup dry white wine 1 Tsp chicken base -- Better Than Bouillon 1. To prepare onion, peel skin from onion; cut in half through the root. Reserve one half for another use. Place other hall, cut side down, on cutting board. To coarsely chop onion, hold knife horizontally Make cuts parallel to board, almost to root end. Next, make vertical, lengthwise cuts, then slice across cuts to root end. (The closer the cuts are spaced, the finer the onion is chopped.) 2. Melt butter in large skillet over medium heat until foamy. Add onion; cook and stir about 3 minutes or until onion is soft. Remove from heat. 3. Stir rice, raisins, parsley, curry, brown sugar, poultry seasoning and garlic powder into skillet; mix well and set aside. 4. Flatten chicken breasts to 3/8-inch thickness. Sprinkle with salt and pepper. 5. Divide rice mixture evenly among chicken breasts; spread to within 1 inch of edges. 6. Roll up each chicken breast from short end, jelly-roll style; secure with wooden toothpicks, making sure filling is entirely enclosed. 7. Heat oil in large skillet over medium heat; add chicken rolls to skillet in single layer. Cook 15 minutes or until rolls are brown on all sides. Add wine and bouillon to skillet; carefully stir until granules are dissolved. Cover; simmer 30 minutes or until chicken is tender Serves: 4 Calories: 307 (23% from fat) Fat: 7g >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : Additional rice stuffing may be prepared and served alongside the chicken rolls. Bake in covered casserole at 350F until heated through. I made this for dinner tonight. Very good. I used a dry sherry instead of the white wine - perhaps I used a little too much because I could taste it.