* Exported from MasterCook * Curried Lentils And Kale Greens Recipe By :Ethel W. Brennan for SHAPE Serving Size : 2 Preparation Time :0:20 Categories : Indian Legumes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup lentils -- brown 1 1/2 cups water 1 teaspoon curry powder 1 tablespoon raisins -- dark 4 whole cloves 1/2 small yellow onion -- thinly sliced 1/4 teaspoon salt 1/2 teaspoon pepper 1/2 cup diced carrot 1/4 cup chopped celery 1/2 cup diced potato 2 cups kale -- (1 small bunch) 2 tablespoons plain nonfat yogurt -- for topping Rinse and soak lentils in water for 15 minutes. Meanwhile, remove stalks and spines from kale; rinse well and tear leaves into bite-size pieces. In a medium saucepan over high heat, bring 1/2 cup of water to a boil and stir in curry powder, raisins, cloves, onion, salt, pepper, carrot and celery; return to a boil. Add remaining water, and return to a boil. Add lentils and potato; return to boil. Reduce heat to low and cook uncovered until lentils are tender, about 15 minutes. Place kale on top of lentils, cover and cook until reduced by half, about 5 to 7 minutes. When done, lentils should be tender but not mushy. Remove from heat. Gently stir to combine kale and lentils. Transfer to bowls. Top each serving with portion of yogurt. Per serving (1-1/2 cups): 242 calories, 3% fat (0.9g); 74% carbs, 23% protein. Prep/cook time: 30 mins >recipe from SHAPE Cooks Spring 1998. >from kitpath to eatlf cookbooks on 98Feb Spinach or other fresh greens may be substitute for the kale; adjust cooking time. - - - - - - - - - - - - - - - - - - - NOTES : DINNER MENU: Curried Lentils, cornbread muffin, tomatoes, water. Ethel W. Brennan is a food writer and cookbook author; occasionally she writes/edits for the San Francisco Chrinicle. REVIEW: Not as spicy as we anticipated. Double the seasonings, especially the curry. We used spinach instead of kale. With a cornbread muffin and a dab of nonfat lemon flavored yogurt, this recipe could feed 4 (currently listed as two servings). Truly: a meal in 30 minutes. * Exported from MasterCook * Curried Pear Chicken Recipe By :EatingWell (magazine) 1998 March Serving Size : 4 Preparation Time :0:20 Categories : Chicken Indian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 400 grams skinless boneless chicken breasts -- (one 3-1/4-oz fillet per serving) salt and pepper 1 1/2 teaspoons cooking oil ______ 1 1/2 teaspoons cooking oil -- or spray 2 pears -- cored and peeled and thickly sliced 1/4 cup shallots -- finely chopped 1 teaspoon curry powder ______ 1/2 cup dry white wine 1/2 cup low-salt chicken broth -- defatted ______ 2 tablespoons unsweetened coconut milk -- (light) 1 tablespoon chopped fresh cilantro 1 tablespoon chopped fresh mint salt and pepper [1] SAUTE CHICKEN: Season boneless, skinless chicken breasts on both sides with salt and pepper. In a large heavy skillet, heat 1-1/2 tsp. olive or canola oil over medium-high heat. Add chicken and sear until well browned, about 3 minutes per side. Transfer chicken to a plate (not paper) and tent with foil. [2] FLAVOR: Reduce heat to medium and add second measure of oil to skillet. Add the aromatics in order listed. Cook stirring until softened, 2 to 3 minutes. [3] MAKE SAUCE: Add the liquids in order listed. Bring to a simmer. Cook until slightly thickened, about 3 minutes. [4] ASSEMBLE & SERVE: Return chicken and juices to skillet; reduce heat to low. Simmer until chicken is cooked through, about 4 minutes. Transfer chicken to a warmed platter. Stirring, add coconut milk, cilantro and mint to the sauce. Season with salt and pepper and spoon over the chicken. >FYI: When sauteing skinless boneless chicken breast halves, the first goal is to get a nicely caramelized, slightly crusted exterior, while keeping the inside moist and tender. The second goal is to get a fast, delicious pan sauce that capitalizes on the rich flavor left in the skillet after the Chicken is cooked. Therefore Eating Well's Kitchen staff recommend using a cast iron skillet. March 1998 has ten sauces to try. >From: KitPATh MC-PER SERVING 203 cals, 7.3 g fat (31.7%) If served with 1/2 cup of hot cook white rice, add 130 cals. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curried Shrimp And Potato Soup With Apple Recipe By :Lee Bailey's Soup Meals: Warm-Weather / Hanneman Serving Size : 3 Preparation Time :1:00 Categories : Fish & Seafood Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup tart apple (1 small) 1/2 cup celery (1 medium stalk) 1 1/2 cups onion -- remove root knot diet unsalted butter -- (4 tsp) 1 cup water 1/4 cup white wine 2 tablespoons apple juice frozen concentrate 3/4 cup 1% low-fat milk -- up to 1 cup 1/4 cup nonfat dry milk -- flakes or powder 4 tablespoons lowfat ricotta cheese 2 1/2 tablespoons curry powder -- mild yellow 1/4 teaspoon ground celery seed 1/4 teaspoon freshly ground black pepper 1/2 pound peeled potatoes -- cut in 1/2" cubes 2 cups vegetable broth -- heated 1/4 teaspoon Old Bay seasoning -- or to taste 6 ounces peeled and deveined medium shrimp -- tail on 2 tablespoons chopped fresh tarragon 1 pinch cardamom -- optional THE PLAN: This creamy soup has a tart onion base made of apple, onion and celery. It needs to be stewed long enough to soften the vegetables so that the puree will be very smooth. While it stews, peel and cube the potatoes; boil and drain them. Heat the broth and cook the shrimp; chop and season the shrimp. About 30 minutes before serving, assemble and reheat the soup. You could make the parts of the soup ahead and store in the refrigerator; allow time to return the ingredients to room temperature before assembling. The shrimp will toughen on reheat. NOTE: If you want a silkier base, strain the puree. (30 mins) Finely chop a cored and peeled apple; a peeled and trimmed onion or two, and a celery stalk without leaves. If the celery is stringy, remove strings with a peeler. Melt the butter in a deep skillet, saute pan, or wok and saute the apple, celery, and onions until wilted and starting to color; about 5 to 8 minutes (the finer the chop, the longer it will take). Add the wine and swirl the pan to distribute. Then add the water and the apple juice concentrate; bring to a simmer. Stew until almost all the water has evaporated and the vegetables are very soft, about 10 to 12 minutes. Let cool a few minutes then puree the mixture in a food processor (or blender) until very smooth. Add the ricotta, some of the milk and all the NFDM flakes (or powder) and puree as smooth as possible. Return to the pan and stir in the remaining milk. (20 mins) Stir or whisk into the soup base curry powder, celery seed (or salt) and pepper. Simmer over very low heat, whisking regularly, until reduced and thickened, about 10 minutes. Add the broth used to cook the shrimp, pouring it through a fine mesh strainer. Mix thoroughly then add the potatoes and simmer for about 4 minutes until the potatoes are hot. Finally stir in the shrimp and tarragon, and simmer for a few minutes. Do not over cook the shrimp. Taste: add cardamom if you want to boost the apple flavor. Serve at once in a wide and shallow bowl to show off the color of the shrimp. POTATOES: (12-15 mins), cover the diced potatoes with water and bring to a boil. Boil slowly for 5-8 minutes, then drain. SHRIMP (10-12 mins): If frozen, let stand in cold water no more than 2 minutes. Drain and pat dry. Heat* the vegetable broth seasoned with old bay just to boiling. Add the shrimp and let stand until just pink. Remove from the broth. Remove the tails and put the tails back in the broth for additional flavor. Quarter the shrimp: slice in half along it's length then cut into bite-sized pieces about the same bulk. Toss the shrimp with the chopped fresh tarragon (to taste) and additional bay seasoning (to aroma). *(stove top or microwave) PARTY MENU IDEA: *Asparagus with Warm Tomato Vinaigrette *Curried Shrimp And Potato Soup *Skillet Pepper Bread *Peppermint Pears with Pecan-Brown Sugar Shortbread *Wine *Coffee Lee's Intro: The shrimp dish that inspired this curried soup was always served over rice. Variations: substitute rice for the potatoes. Add fresh corn off the cob. >from Lee Bailey's Soup Meals (1989:isbn0517573040) >from Kitpath mc-PER SERVING with butter: 417CAL, 10.6G fat (23.2% cff); mc-PER SERVING with spray: 376CAL, 6.0G fat (14.6% cff). >mcCategories : Baileys.Mcf Cream Fish-Shellfish Fruit Rice Soups Eat-Lf Tested >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : We had it for dinner last night. Curry and onion with a hint of the tart apple. The only criticism might be the texture. Bob liked it. I wanted it smoother. So I added the comment about straining it. * Exported from MasterCook * Dark Chocolate Souffle Cake With Raspberries Recipe By :Cooking Light (November/December 1997) Serving Size : 12 Preparation Time :1:30 Categories : Cakes & Frostings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Cooking spray 1/2 cup granulated sugar 1/2 cup packed dark brown sugar 3/4 cup water 2 tablespoons instant coffee granules 2/3 cup unsweetened cocoa powder -- (Dutch process) 2 ounces semisweet chocolate 2 ounces unsweetened baking chocolate squares 2 tablespoons Kahlua 3 large egg yolks 1/3 cup sifted cake flour 6 large egg whites -- at room temperature 1/4 teaspoon cream of tartar 1/3 cup granulated sugar 1/2 pint fresh raspberries Preheat oven to 300. Coat bottom of a 9-inch springform pan with cooking spray. Set aside. Combine 1/2 cup granulated sugar, dark brown sugar, water, and instant coffee granules in a large saucepan; stir well and bring to a boil. Remove from heat. Add cocoa and chocolates, stirring with a whisk until chocolate melts. Stir in Kahlua and egg yolks. Stir in flour; cool to room temperature. Set aside. Beat egg whites and cream of tartar at high speed of a mixer until foamy. Add 1/3 cup of granulated sugar, 1 tablespoon at a time, beating until stiff peaks form. Gently fold one-fourth of egg white mixture into chocolate mixture; repeat with remaining egg white mixture, one-fourth at a time. Spoon into prepared pan. Bake at 300 for 1 hour or until a wooden pick inserted in center comes out almost clean. Cook completely on wire rack. Remove sides of pan. Garnish with raspberries. Per serving: 212 Calories; 6g Fat (24% calories from fat); 5g Protein; 38g Carbohydrate; 53mg Cholesterol; 33mg Sodium >From: "Joanne M. McAndrews" - - - - - - - - - - - - - - - - - - - NOTES : We decided to cook Valentine's Day dinner at home rather than eat out. MENU Grilled tenderloin steaks with bell pepper salsa Mixed baby greens with spicy Asian citrus vinaigrette Roasted sweet potato wedges Dark chocolate souffle cake with raspberries Everything was really, really good, especially the chocolate cake :-) * Exported from MasterCook * Diet Salad Dressing Lessons Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Salad Dressings Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **NONE** Salads may be light, BUT salad dressings can be a diet killer; they are the number 1 source of fat for many women. Bottled fat free dressings are an easy solution but you can also slim down your homemade dressings by following these simple tips. 1) Gradually change the ratio in classic vinaigrette, three parts oil, one part vinegar to 1/2 and 1/2 or use less than 50 percent oil and make up the difference with juice or water; add a touch of sugar to reduce tartness. 2) Try balsamic vinegar or rice vinegar with a drop of soy sauce. 3) Be creative with basics, add toasted sesame seed to lemon juice or whip plain yogurt with oil, vinegar and dill. 4) Stir things up with other fat free flavourings. Mustard (dried or prepared), fresh herbs, citrus zest, Worcestershire sauce and minced garlic are all great additions to FF sour cream or yogurt. from the recipe files of RecipeLu - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Dry Roux (Dry-pan Toasted Flour) Recipe By :Louisiana Light by Roy F. Guste, Jr. (1990) Serving Size : 1 Preparation Time :0:15 Categories : Condiments & Seasoning Information, Tips, Misc. Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup all-purpose flour INTRO: The "Dry Roux" The traditional roux is an important element of many Cajun and Creole dishes. It is a mixture of half flour and half fat (oil or butter) cooked to progressive degrees of color from blond to brown depending on the richness and the "smokiness" of the flavor you are striving to achieve, the brown roux being the richest. This typical ingredient is a problem to low-fat low-calorie, low-cholesterol cookery because of its high oil content, but making a "roux" without the oil is simple. PREPARATION: Use all-purpose white flour. -Put the flour in a heavy skillet and place over moderate heat. Stir the flour around often with a wooden spoon as it cooks. -Pay attention to the cooking because the flour will take a few minutes, 5 or 7, to begin coloring. At this point you have a blond "roux.'' For the next 5 or 7 minutes it will darken until it reaches a light wood color. Stir constantly to keep the flour in the bottom of the skillet moving so it will not burn, and so all the flour in the pan will color evenly. The whole process takes about 15 minutes of close attention to get a good rich " roux. " -Whether or not you are familiar with cooking a roux with oil, you must pay attention to the color here because when the flour is cooked without oil it will not become as brown as we eventually want it to. That is, not until you mix it with an equal amount of liquid to add it to a dish. At that point the moisture will cause it to darken properly. -The recipes call for "dry roux" in quantities of a tablespoon or so at a time. What you don't use immediately can be stored unrefrigerated in a tightly capped jar almost indefinitely. >Source : Louisiana Light (1990) Roy F. Guste, Jr. (NY: Norton 0-393-02714-7) >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 * Fish Sauce Recipe By :Fiery Foods that I Love, Paul Prudhomme Serving Size : 1 Preparation Time :0:00 Categories : Fish & Seafood Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cloves garlic -- smashed 1 small serrano pepper -- chopped 1 tablespoon sugar 1 lime -- juiced 1 cup water 3 tablespoons Thai fish sauce Combine all the ingredients and refrigerate for at least one hour. Serve at room temperature. Per serving: 204 Calories; 7g Fat (28% calories from fat); 2g Protein; 38g Carbohydrate; 7mg Cholesterol; 15mg Sodium Food Exchanges: 1 1/2 Vegetable; 1 Fruit; 1 1/2 Fat; 1 1/2 Other Carbohydrates >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fudge Surprises Recipe By :Healthy Homestyle Cooking Serving Size : 48 Preparation Time :0:00 Categories : Candy Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons butter 2 1/2 cups sugar 2/3 cup evaporated skim milk 1 12 oz pkg semisweet chocolate chips 1 2 1/2 oz jar baby-food prunes 1 7 oz. jar marshmallow cream 1/2 cup walnuts -- chopped 1 teaspoon vanilla extract Line a 13"x9"x2" baking pan with wax paper, extending the paper over the edges of the pan. Set the pan aside. In a large saucepan, melt the butter. Stir in the sugar and the milk. Bring the mixture to a boil over medium heat, stirring constantly. Boil for 5 minutes, stirring constantly. Remove the saucepan from the heat and slowly stir in the chocolate chips. Stir until the chocolate melts. Then stir in the prunes, marshmallow creme, walnuts and vanilla until well combined. Spread the mixture in the prepared pan. Chill in the refrigerator until firm. To serve, use the wax paper to lift the fudge from the pan. Then cut the fudge into pieces. Makes 48 pieces. Calories: 105 Fat: 4g Calories from fat: 32% Cholesterol: 2mg >From: -Kat- - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Garlic Cheese Potato Chips Recipe By :Fat-free living Super cookbook Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Potatoes Snacks Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 20 ounces Simply Potatoes -- (sliced home fries) 2 tsp. garlic powder 1/4 cup fat-free Parmesan cheese 1. Preheat oven to 425 degrees. 2. Line baking sheet with foil and lightly spray with nonfat cooking spray. 3. Spread potato slices in single layer on baking sheet (if necessary, use 2 baking sheets) 4. Lightly spray potato slices with nonfat cooking spray; immediately sprinkle with garlic powder and Parmesan cheese. 5. Bake in preheated oven for 10 to 15 minutes. 6. Remove from oven and carefully flip potato slices over. 7. Return to oven until lightly browned, about 15 minutes. 8. Turn oven off and let potatoes stand in hot oven until crisp. Nutrition per serving: Calories 116, Carbohydrates 26 grams, Cholesterol 0mg, Dietary Fiber 2 grams, Protein 4 grams, Sodium 38 milligrams >From: Danie >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Georgia Peach Crisp Recipe By :Healthy Homestyle Cooking Serving Size : 6 Preparation Time :0:00 Categories : Fruit Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***FILLING*** 5 cups fresh or frozen unsweetened peach slices 3 tablespoons sugar 1 tablespoon all-purpose flour ***TOPPING*** 1/2 cup rolled oats 1/2 cup firmly packed brown sugar 1/4 cup whole wheat flour 2 tablespoons walnuts -- chopped 2 tablespoons Grape-Nuts(r) Cereal 1/4 teaspoon ground nutmeg 1/4 cup buttermilk To Make the Filling: Preheat the oven to 350-degrees. Thaw the peaches, if frozen. Drain and discard any juice from the peaches and place the peaches in a round 8"x1 1/2" baking dish. In a custard cup or small bowl, stir together the sugar and all-purpose flour. Sprinkle the mixture over the peaches. Toss until the peaches are coated. To Make the Topping: In a small bowl, combine the oats, brown sugar, whole-wheat flour, walnuts, cereal and nutmeg. Drizzle the Buttermilk over the oat mixture, then use a fork to combine the mixture until it resembles coarse crumbs. Sprinkle the mixture on top of the filling. Bake for 30 to 35 minutes or until the topping is golden brown. If desired, serve with milk. Calories:364 Fat: 2g Calories From Fat: 6% Cholesterol: 0 >From: -Kat- - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grapefruit Mint Chicken Recipe By :EatingWell (magazine) 1998 March Serving Size : 4 Preparation Time :0:20 Categories : Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 400 grams skinless boneless chicken breasts (one 3-1/4-oz fillet per serving) salt and pepper 1 1/2 teaspoons cooking oil ______ 1 1/2 teaspoons cooking oil -- or spray 1/4 cup shallots -- finely chopped 1/4 teaspoon crushed red pepper ______ 1/2 cup low-salt chicken broth -- defatted 1/2 cup ruby red grapefruit juice 1 tablespoon chopped fresh mint 2 teaspoons flour ______ salt and pepper fresh mint -- optional [1] SAUTE CHICKEN: Season boneless, skinless chicken breasts on both sides with salt and pepper. In a large heavy skillet, heat 1-1/2 tsp. olive or canola oil over medium-high heat. Add chicken and sear until well browned, about 3 minutes per side. Transfer chicken to a plate (not paper) and tent with foil. [2] FLAVOR: Reduce heat to medium and add second measure of oil to skillet. Add the aromatics in order listed. Cook stirring for about 2 minutes. Remove pan from heat. [3] MAKE SAUCE: In a small bowl, whisk broth, juice, mint and flour. Add to the skillet. Whisking, return pan to the heat and cook, whisking, until slightly thickened, about 3 minutes. [4] ASSEMBLE & SERVE: Return chicken and juices to skillet; reduce heat to low. Simmer until chicken is cooked through, about 4 minutes. Transfer chicken to a warmed platter. Season with salt and pepper and spoon over the chicken. Garnish with fresh mint: sprigs or chopped. >FYI: When sauteing skinless boneless chicken breast halves, the first goal is to get a nicely caramelized, slightly crusted exterior, while keeping the inside moist and tender. The second goal is to get a fast, delicious pan sauce that capitalizes on the rich flavor left in the skillet after the Chicken is cooked. Therefore Eating Well's Kitchen staff recommend using a cast iron skillet. March 1998 has ten sauces to try. MC-PER SERVING: 170 CAL, 5.1g fat (27.2% cff). If served with 1/2 cup of hot cook white rice, add 130 cals. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Greek Pasta With Tomatoes And White Beans Recipe By :Cooking Light, January/February 1998 (modified) Serving Size : 6 Preparation Time :0:45 Categories : Legumes Mediterranean Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces no-salt-added tomato sauce 29 ounces tomatoes, stewed -- Italian style 30 ounces white beans, canned -- drained and rinsed 10 ounces fresh spinach -- chopped 1 pound pasta -- penne or other 1/2 cup feta cheese -- finely crumbled Combine tomato sauce, tomatoes, and beans in a large skillet over medium-high heat; bring to a boil. Reduce heat; simmer 10 minutes. Add spinach; cook 2 minutes or until spinach wilts, stirring occasionally. Cook pasta according to package directions. Combine cooked pasta and sauce in a large bowl. Serve garnished with feta cheese. Per serving: 539 Calories; 4g Fat (6% calories from fat); 25g Protein; 103g Carbohydrate; 8mg Cholesterol; 1165mg Sodium >From: "Joanne M. McAndrews" - - - - - - - - - - - - - - - - - - - NOTES : You can vary the recipe by using chickpeas instead of white beans and grated Romano cheese in place of feta. We had this for dinner tonight. It was very good!! * Exported from MasterCook * Green Chile Enchiladas Recipe By :Felicidades! by Nanette Blanchard Serving Size : 12 Preparation Time :0:00 Categories : Legumes Mexican & Southwestern Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- *** Sauce*** 3 Cloves garlic -- minced 2 Tablespoons oil 1 Tablespoon oregano 2 Tablespoons ground dried red chile peppers 2 Tablespoons flour 6 Ounces tomato paste -- (1 can) 3 Cups water 1 Teaspoon sea salt 1 Tablespoon apple cider vinegar ***Filling*** 1 Tablespoon olive oil -- may be doubled 1 red onion -- diced 3 Cloves garlic -- minced (3 to 5) 1 Teaspoon ground cumin 1 Cup chopped green chiles -- roasted and peeled mild -- or to taste 2 1/2 Cups cooked pinto beans -- drained 12 10 Inch flour tortillas 1. To make enchilada sauce, saute garlic in oil for 3 to 5 minutes in saucepan. Add oregano and red chiles and cook another 3 minutes. Add flour and stir until all the oil is absorbed. Add tomato paste and water slowly, stirring constantly, and cook over low heat until thick. Stir in salt and vinegar. 2. To make filling, saute onion and garlic in oil for 5 minutes or until soft. Add cumin, green chiles and pinto beans and cook over medium heat, mashing with a potato masher about 5 minutes or until thick paste forms. 3. Preheat oven to 350F. Roll up about 1/2 cup filling in each enchilada and place in an oiled baking pan. Pour 2 cups sauce over enchiladas and bake for 15 to 20 minutes or until bubbling. Heat remaining sauce and serve with enchiladas. 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 at www.newhope.com/public/delicious/ >kitPATh mc-PER SERVING: 226CAL, 6.6G fat (25.6% cff) Fiber: 5.7 g; Carbs: 35.7; sodium 350mg >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) Yields 12 Enchiladas. These enchiladas can be made in advance. The tortillas can be filled and the sauce prepared ahead of time. When your guests arrive, simply pour the sauce over the filled tortillas and place the baking dish in the oven. PREP TIME: 30 minutes. COOKING TIME: 20 minutes. * Exported from MasterCook * Green Rice With Pine Nuts And Carrot Pickle Juice Recipe By :Hanneman and Vegetable Heaven Serving Size : 2 Preparation Time :0:00 Categories : Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon pine nuts 1 cup cooked white rice -- slightly cooled 1/4 cup green peas -- cooked and drained 1 tablespoon diced red bell pepper 1 tablespoon minced fresh parsley -- flat leaf 1 tablespoon minced fresh cilantro 1 tablespoon chopped fresh tarragon pepper vegetable cooking spray ***Carrot Pickle Juice** -- *see note 4 tablespoons water 2 teaspoons balsamic vinegar -- divided 1/2 teaspoon mustard powder 1 teaspoon honey 1 small garlic cloves -- smashed with 1/8 teaspoon salt 1 pinch fennel weed -- or dill * The pickle juice comes from Mollie Katzen's recipe in Vegetable Heaven for Carrot Pickles. TO MAKE: In a microwave-proof container, mix water with half the vinegar and all the other ingredients. Heat on high (100%) 1 minute or until it boils. Let stand to cool. Add the remaining vinegar. Put pine nuts in a heavy nonstick saucepan. Set pan on medium heat and 'toast' the nuts until golden. Remove to a plate to cook. Spray the saucepan. Set pan on medium-high heat and 'saute' peas, bell pepper and minced herbs seasoned with pepper. Add the rice; stir to fluff and combine. Heat through. Add the Carrot Picket Juice (vinaigrette) and serve at once, garnished with pine nuts. >from Kitpath phannema@wizard.ucr.edu mc-PER SERVING: 184CAL, 2.5G fat (12% cff). >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 * Grilled Tenderloin Steaks With Bell Pepper Salsa Recipe By :Cooking Light, January/February 1998 (modified) Serving Size : 4 Preparation Time :0:45 Categories : Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- MARINADE 1/3 cup balsamic vinegar 2 tablespoons molasses 1 teaspoon dried thyme 1 pound beef tenderloin, lean R-T-C BELL PEPPER SALSA 1/3 cup balsamic vinegar 2 tablespoons molasses 1 teaspoon dried thyme 3 large shallots -- chopped 1 large red bell pepper -- chopped 1 large yellow bell pepper -- chopped Combine marinade ingredients in a large zip-top plastic bag. Seal and marinate in refrigerator for 30 minutes. To prepare salsa, combine balsamic vinegar, molasses, and dried thyme in a large skillet over medium heat and bring to a boil. Cook until slightly reduced, about 2 1/2 minutes. Add shallots and bell peppers and cook until vegetables are tender. Broil marinated tenderloin steaks for 8 minutes or until done. Serve topped with warm bell pepper salsa. >From: "Joanne M. McAndrews" - - - - - - - - - - - - - - - - - - - NOTES : We decided to cook Valentine's Day dinner at home rather than eat out. MENU Grilled tenderloin steaks with bell pepper salsa Mixed baby greens with spicy Asian citrus vinaigrette Roasted sweet potato wedges Dark chocolate souffle cake with raspberries Everything was really, really good, especially the chocolate cake :-) * Exported from MasterCook * Gumbo, Aunt Helen Rose's Recipe By :Vegetarian Dinner in Minutes by Linda Gassenheimer Serving Size : 4 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- olive oil spray 16 ounces frozen okra -- (4 cups cut) 3/4 medium onion -- (1-1/2 cups thinly sliced) 1 1/2 medium green bell pepper -- cored -- (1-1/2 cups sliced) 3 medium celery stalks -- (1-1/2 cups sliced) 6 medium garlic cloves -- crushed ***Roux*** 2 teaspoons vegetable oil -- for roux optional -- *see note 1 1/2 tablespoons all-purpose flour -- sifted ***|*** 4 cups water 1 1/2 teaspoons dried thyme 1/4 teaspoon cayenne pepper 3/4 cup no-salt-added whole tomatoes -- with juice 3/4 cup corn kernels -- *see note 3/4 cup frozen baby lima beans 1 1/2 tablespoons Worcestershire sauce 3 tablespoons file -- * to thicken salt and pepper -- to taste Worcestershire sauce -- for serving hot pepper sauce -- for serving ***FLUFFY RICE*** 1 cup long-grain white rice 2 quarts water salt and pepper -- to taste Prepare a large, nonstick pan with olive oil spray and heat on medium-high heat. Add okra, onion, bell peppers, celery, and garlic. Saute 5 minutes. Remove vegetables to a bowl. ROUX* - Add oil to saucepan and stir in flour. Saute 3 minutes, until flour turns a cocoa color. *For a roux with no fat, omit the oil and brown the flour in a dry pan, over medium heat, stirring constantly. Without oil, flour will burn. Add the 4 cups water little by little, stirring constantly until smooth. Bring to a simmer, add thyme and cayenne. Add tomatoes breaking them up with a spoon. Return vegetables to the pan and simmer 5 minutes. Add corn and lima beans. Continue to simmer 5 minutes. Turn off heat, add Worcestershire sauce, file powder and salt and pepper to taste, and let stand. Serve gumbo with Worcestershire sauce and hot pepper sauce at the table as desired. Serve with hot cooked rice. To make RICE: Bring a large pot of water with 2 to quarts of water to boil. Add rice and boil, uncovered, about 10 minutes. Test a grain. Rice should be cooked through, but not soft. Drain rice in a colander. Run hot water through rice and stir with a fork. Add salt and pepper to taste. (C) Recipe from "Vegetarian Dinner in Minutes," by Linda Gassenheimer (Chronicle Books). >edited by Pat Hanneman (Kitpath) 98-Feb for (C) Eat-LF Mailing List Archive. *FILE : powdered sassafras leaves, most commonly used to flavor and thicken gumbo. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ham And Cheese Grits Casserole Recipe By :Good Housekeeping 3/98 Serving Size : 6 Preparation Time :1:20 Categories : Casseroles Grains & Cereals Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 1/2 cups nonfat milk 1 teaspoon salt 1 1/4 cups quick-cooking grits 4 ounces cooked ham -- diced (3/4 cup) 3 ounces low-fat Monterey Jack cheese shredded -- (3/4 cup) 2 tablespoons grated Parmesan cheese 1 pickled jalapeno chile -- minced 2 large eggs 3 large egg whites 1. Preheat oven to 325F. Grease shallow 2-quart casserole. In heavy 3-quart saucepan, heat 1 1/2 cups milk, 2 1/4 cups water, and salt to boiling over medium-high heat. Gradually stir in grits, beating constantly with wire whisk. Cover and simmer over low heat 5 minutes, stirring occasionally. Remove from heat; stir in ham, cheeses, and jalapeno. 2. In large bowl, with whisk, beat eggs, egg whites, and 2 cups milk. Gradually add grits to egg mixture (mixture will be lumpy). 3. Pour mixture into casserole. Bake, uncovered, 45 to 50 minutes, until top is set and edges are lightly golden. Remove from oven; let stand 10 minutes. Makes 6 main-dish servings. 27%cff. Each serving: About 300 calories, 19 g protein, 34 g carbohydrate, 9 g total fat (5 g saturated), 98 mg cholesterol, 870 mg sodium. Scanned, Typed or Downloaded and Busted by Marcia Fasy >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hearty Seafood Gumbo Recipe By :Weight Watchers Slim Ways Hearty Meals Serving Size : 4 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Fish & Seafood Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons vegetable oil 2 medium celery stalks -- chopped 1 medium onion -- chopped 1/2 medium green bell pepper -- chopped 2 ounces cooked boneless lean ham -- diced 2 cups okra -- cut into 1" chunks 2 cups no-salt-added whole tomatoes -- crushed 1 bay leaf 1 pinch freshly ground black pepper 1 pinch ground red pepper 8 ounces shrimp -- peeled and deveined 1 teaspoon file powder -- optional In large nonstick skillet, heat oil; add celery, onion, bell pepper and ham. Cook over medium heat, stirring frequently, 6-7 minutes, until onion is lightly browned. Add okra, tomatoes, bay leaf, black and ground red peppers and 2 cups water; bring liquid to a boil. Reduce heat to low; simmer, covered, 12-15 minutes, until okra is tender. Stir shrimp and file powder (if using) into tomato mixture; cook gently (do not boil), stirring frequently, 3-5 minutes, until shrimp turn pink. Remove and discard bay leaf. Divide evenly among 4 plates and serve. SERVING (1 1/4 CUPS) PROVIDES: 1/2 Fat, 2 3/4 Vegetables, 1 1/4 Proteins. PER SERVING: 161 Calories, 4 g Total Fat, 1 g Saturated Fat, 94 mg Cholesterol, 288 mg Sodium, 14 g Total Carbohydrate, 3 g Dietary Fiber, 17 g Protein, 116 mg Calcium >Recipe from Weight Watchers Slim Ways Hearty Meals (C) Weight Watchers Light and Tasty Deluxe 1997 The Learning Company, Inc. Recipes Weight Watchers International, Inc., owner of the registered trademark. BookNote: For a wonderful hot meal, serve this New Orleans classic over cooked rice. File powder, the spice made from ground sassafras that gives gumbo its distinctive flavor. File should not be allowed to boil after it is added. Look for it in the seasonings section of most supermarkets >Edited by Pat Hanneman (Kitpath ) 98-Feb - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Herb Crusted Pork Recipe By :January 98 Weight Watchers mag Serving Size : 1 Preparation Time :0:00 Categories : Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Aubergine -- sliced 2 bell peppers -- cut in chunks 2 carrots -- or zucchini, sliced 4 Pork loin steaks -- about 100 grammes -- each -- (approx 4 oz) 4 Tablespoons fresh bread crumbs 2 Cloves garlic -- crushed 1 Tablespoon fresh sage 1 Tablespoon fresh basil 1 tin tomatoes Salt and pepper 1 Tablespoon tomato puree Chop the vegetables and lay in the bottom of a roasting tin along with the tinned tomatoes and juice. Mix bread crumbs, basil, sage, salt pepper, garlic and tomato puree together. Cover one side of the pork steaks with this mixture and lay them on the vegetables breadcrumb side uppermost. Roast for 30 minutes or until cooked at 190 degrees centegrade gas mark 5 or 375 degrees Farenheit. 123 Success points per serving is 6.5. Incidentally, the recipe serves 4. >From: Donna Slater - - - - - - - - - - - - - - - - - - - NOTES : I saw this recipe in the January Weight Watchers magazine. I've adapted it slightly to take account of the vegetables etc. which I had available, but it's enjoyable and fairly simple to make. * Exported from MasterCook * Hot Peanut Rice Recipe By :The Oregonian-FoodDay Serving Size : 2 Preparation Time :0:00 Categories : Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup onions -- sliced 2 tablespoons water 1 teaspoon butter or margarine 1/2 cup long grain enriched white rice -- uncooked 1 cup low-fat reduced sodium chicken broth 2 tablespoons unsalted peanuts -- chopped 1/2 teaspoon cayenne pepper 1 green onion -- sliced salt and pepper to taste Preheat oven to 400 degrees. Cook onion with water in a nonstick skillet for 5 minutes. Add margarine and rice. Cook several seconds until rice is coated with margarine. Add chicken broth and bring to a simmer. Cover and continue to simmer 15 minutes, until rice is cooked through and liquid is absorbed. Meanwhile, line a baking tray with foil. Place chopped peanuts on foil and sprinkle with cayenne. Toast in oven 5 minutes. When rice is cooked, stir in peanuts and green onions. Add salt and pepper to taste. Source: The Oregonian-FoodDay Date Published: 2/3/98 >From: Darby Stanfill - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hungarian Style Mandarin Rice Recipe By :Ethel W. Brennan for SHAPE Serving Size : 4 Preparation Time :0:30 Categories : Oriental Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup low-sodium vegetable broth -- low-fat 1 1/4 cups water 2 small mandarin oranges -- for the juice -- (about 1-cup per orange) -- strained 1/3 cup Basmati rice 1/4 cup wild rice 1 cup chopped celery 1 cup sliced fresh button mushrooms -- (about 4-oz) 1/4 teaspoon cumin 1/2 teaspoon paprika Salt freshly ground pepper 1/2 cup finely chopped green onions -- include greens 1/4 cup coarsely chopped fresh Italian parsley Prep/cook time: 30 minutes. In a large saucepan, stir together stock, 1 cup water, mandarin orange juice, and Basmati and wild rices. Bring to a boil, then reduce heat to low. Cover and simmer until rices are tender and liquid has evaporated, 25-30 minutes. The wild rice won't be as tender as the Basmati. Meanwhile, warm a large skillet over medium heat and add celery, mushrooms, cumin, paprika, remaining 1/4 cup of water, and salt and pepper to taste. Stir together so paprika is evenly distributed; reduce heat to low, cover and simmer for about 5-7 minutes. Remove skillet from heat. Combine the vegetables with the rice, green onions, and parsley, and serve. Per serving (3/4 cup) 154 calories, 4% fat (0.7 gram), 83% carbs, 13% protein. >recipe from SHAPE Cooks Spring 1998. >from kitpath to eatlf cookbooks on 98Feb Fresh orange juice may be substitute for the Mandarin orange juice. >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : DINNER MENU: Broiled Swordfish with Mango Salsa; Mandarin Rice; Medley of Vegetables (from frozen); milk * Exported from MasterCook * Indian Chicken And Rice Casserole Recipe By :Good Housekeeping Serving Size : 1 Preparation Time :1:05 Categories : Casseroles Chicken Indian Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can chicken broth 1 cup basmati rice 3 garlic cloves -- peeled 1 piece fresh ginger -- (1/2 inch) peeled and coarsely chopped 1/4 cup sweetened flaked coconut 1 large onion -- halved lengthwise and thinly sliced 3 teaspoons vegetable oil 1 small red pepper -- cut in 1/2" pieces 1 pound skinless boneless chicken breast halves -- cut into 1/2" pieces 3/4 teaspoon ground cumin 3/4 teaspoon ground coriander 1/2 teaspoon salt 1/8 teaspoon ground red pepper -- (cayenne) 2 cups cauliflower flowerets -- (about 1/2 medium head) -- cut into 1/2" pieces 10 ounces frozen peas and carrots 1 can diced tomatoes -- (14 ounces) 8 ounces plain nonfat yogurt -- (1 container) for garnish -- (optional) raisins sliced almonds -- toasted sweetened flaked coconut -- toasted 1. Preheat oven to 350F. In 2-cup measuring cup, add enough water to chicken broth to equal 2 cups liquid. In 2-quart saucepan, heat chicken-broth mixture to boiling over high heat. Place rice in shallow 2 1/2 quart casserole; stir in boiling broth mixture. Cover casserole tightly and bake 20 minutes or until rice is tender and all liquid is absorbed. Remove casserole from oven; set aside. 2. Meanwhile, in food processor with knife blade attached or in blender at medium speed, blend garlic, ginger, coconut, and half of onion slices until a paste forms; set aside. 3. In nonstick 12-inch skillet, heat 2 teaspoons olive oil over medium heat. Add red pepper and remaining onion slices, and cook until golden, about 10 minutes. With slotted spoon, transfer vegetables to large bowl. 4. Add garlic mixture to skillet and cook 8 to 10 minutes, until golden. Add chicken pieces and remaining 1 teaspoon oil and cook, stirring occasionally, until chicken is lightly browned on the outside and loses its pink color on the inside. Add cumin, coriander, salt, and ground red pepper, and cook 2 minutes ' longer. Transfer chicken mixture to bowl with vegetables. 5. To same skillet, add cauliflower and 1/2 cup water, heat to boiling over high heat. Reduce heat to low; cover and simmer 6 minutes. Add frozen peas and carrots, and tomatoes with their juice; heat to boiling over high heat. Reduce heat to low; uncover and cook 2 minutes longer or until cauliflower is tender and peas and carrots are heated through. Transfer cauliflower mixture to bowl with chicken. Stir in yogurt until well mixed. 6. With fork, fluff rice. Top cooked rice with chicken mixture. Bake, uncovered, 15 minutes longer or until heated through. Serve garnished with raisins, toasted almonds, and toasted coconut, if you like. Makes 6 main-dish servings. 16%cff Each serving without garnishes: About 335 calories, 28 g protein, 45 g carbohydrate, 6 g total fat (2 g saturated), 45 mg cholesterol, 760 mg sodium. Scanned, Typed or Downloaded and Busted by Marcia Fasy >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Japanese Winter Vegetable Stew With Miso Recipe By :Weight Watcher's Versatile Vegetarian Serving Size : 4 Preparation Time :0:00 Categories : Oriental Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons vegetable oil 1 pound Pressed Tofu -- * cubed (see recipe) 2 large potatoes -- peeled and cubed 2 carrots -- cubed 1 cup sliced daikon radish 1 onion -- diced 1/2 cup mirin 1/4 cup miso 1 tablespoon sugar In a large nonstick skillet, heat the oil. Add the tofu; cook, stirring as needed, until golden, 5-6 minutes. Add 2 cups water; bring to a boil. Stir in the potatoes, carrots, daikon and onion; return to a boil. Reduce the heat and simmer until the potatoes are tender, about 20 minutes. In a small bowl, combine the mirin, miso, sugar and 1/4 cup of the vegetable cooking liquid. Stir into the vegetable mixture. SERVING PROVIDES: 1 Bread, 1 Fruit/Vegetable, 2 Protein/Milks, 80 Bonus Calories. PER SERVING: 301 Calories, 6 g Total Fat, 0 g Saturated Fat, 0 mg Cholesterol, 658 mg Sodium, 41 g Total Carbohydrate, 7 g Dietary Fiber, 17 g Protein, 95 mg Calcium . *MISO (Pronounced MEE-soh) is a highly nutritious fermented soybean paste with a creamy consistency. It is used extensively in Japanese cuisine to thicken and season dishes. The lighter miso is used in delicate soups, sauces, and marinades, while the darker version is used in heartier dishes. It is available in Asian markets as well as most natural foods stores. *PRESSED TOFU (see recipe) Recipe from Weight Watchers Versatile Vegetarian (C) From Weight Watchers Light and Tasty Deluxe (C) 1997 The Learning Company, Inc. Recipes Weight Watchers International, Inc., owner of the registered trademark. >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : This is a real home-style Japanese stew. Daikon, also called Japanese white radish, has the sharp taste and crisp texture of radish, but it can grow to be more than one foot long. Look for it at Asian markets. Mirin is a sweet rice wine common in Japanese kitchens; if it's unavailable, substitute sweet sherry. * Exported from MasterCook * Just Plain Muffins Recipe By :Weight Watchers Complete Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup skim milk 1 egg 4 teaspoons margarine -- melted 1/2 teaspoon butter flavoring 1 3/4 cups all-purpose flour 4 teaspoons granulated sugar 2 teaspoons baking powder 1/2 teaspoon salt Preheat oven to 400F. Spray a 12-muffin (2") tin with nonstick cooking spray. In small bowl, combine milk, egg, margarine and butter flavoring. In larger bowl, combine the flour, sugar, baking powder and salt. Add milk mixture to flour mixture, and stir just until flour disappears; do not overblend. Spoon into muffin tin and bake 20-25 minutes, or until toothpick comes out clean and muffins are golden brown. Cool on rack for 5 minutes; remove from pan and serve hot. EACH SERVING (1 muffin) PROVIDES: 1/4 Fat, 3/4 Bread, 25 Optional Calories PER SERVING: 99 Calories, 3 g Protein, 2 g Fat, 17 g Carbohydrate, 204 mg Sodium, 18 mg Cholesterol, 0 g Dietary Fiber BERRY MUFFINS : Add 3/4 cup fresh blueberries or raspberries to flour mixture. Increase Optional Calories to 30. PER SERVING: 104 Calories, 3 g Protein, 2 g Fat, 18 g Carbohydrate, 204 mg Sodium, 18 mg Cholesterol, 0 g Dietary Fiber SWEET MUFFINS : Use same amount of dark brown sugar or maple sugar instead of granulated. PER SERVING: 99 Calories, 3 g Protein, 2 g Fat, 17 g Carbohydrate, 204 mg Sodium, 18 mg Cholesterol, 0 g Dietary Fiber ORANGE MUFFINS : Substitute 1/2 cup skim milk , 1/2 cup fresh orange juice (milk will curdle) and 2 teaspoons orange zest for skim milk in basic recipe. PER SERVING: 100 Calories, 3 g Protein, 2 g Fat, 17 g Carbohydrate, 198 mg Sodium, 18 mg Cholesterol, 1 g Dietary Fiber LEMON MUFFINS : Substitute 3/4 cup + 2 tablespoons skim milk, 2 tablespoons lemon juice (milk will curdle) and 2 teaspoons lemon zest for skim milk in basic recipe. Reduce Optional Calories to 20. PER SERVING: 99 Calories, 3 g Protein, 2 g Fat, 17 g Carbohydrate, 203 mg Sodium, 18 mg Cholesterol, 0 g Dietary Fiber PINEAPPLE MUFFINS : Add 1/2 cup well-drained crushed pineapple to milk mixture. Increase Optional Calories to 30. PER SERVING: 105 Calories, 3 g Protein, 2 g Fat, 18 g Carbohydrate, 204 mg Sodium, 18 mg Cholesterol, 2 g Dietary Fiber CHOCOLATE MUFFINS : Use 2 tablespoons unsweetened cocoa powder and 1 1/2 cups flour, and increase sugar to 2 tablespoons + 2 teaspoons. Add 1 teaspoon vanilla extract to liquid. Dust with 1 teaspoon confectioners sugar when slightly cooled. EACH SERVING (1 muffin) PROVIDES: 1/4 Fat, 1/2 Bread, 35 Optional Calories PER SERVING: 99 Calories, 3 g Protein, 2 g Fat, 17 g Carbohydrate, 204 mg Sodium, 18 mg Cholesterol, 2 g Dietary Fiber Recipe from The Weight Watchers Complete Cookbook & Program Basics (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: Makes 12 Servings. Use stick margarine, non-diet. *The zest of a lemon, a lime or an orange is the peel without any of the pith (white membrane). To remove zest, use a zester or the fine side of a vegetable grater. :>from kitPAT-hanneman phannema@wizard.ucr.edu - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Kafeeklatsch Pancakes Recipe By :Betty Crocker recipe book,1966 Serving Size : 3 Preparation Time :0:00 Categories : Breakfast Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 9 1/4 ounces yellow cake mix -- (1/2 of 18.5 oz package) 1 cup water 1/4 cup all-purpose flour Combine dry cake mix with water, egg and flour in a small mixer bowl. Blend at low speed on mixer; beat 2 minutes at medium speed. PANCAKES: Drop batter onto lightly greased griddle, using 1/4 cup for each pancake. Bake until edges turn golden brown. Turn and finish baking. For BRUNCH, serve pancakes with marmalades, jellies, honey, fruit-flavored syrups or fresh fruit with sour cream topping. For DESSERT, serve with choice of ice cream, sundae sauce, thawed frozen fruit, or whipped cream. WAFFLE VARIATION: Follow recipe above except pour batter into lightly greased waffle iron. Bake according to manufacturer's instructions. Makes 3 12-inch waffles. Source: Betty Crocker recipe book,1966; printed in Oregonian-FoodDay 2/3/98 >From: Darby Stanfill - - - - - - - - - - - - - - - - - - - NOTES : This was a much requested recipe in our local newspaper. Sounds quick and easy. * Exported from MasterCook * Lemon Cinnamon Chicken Breast Recipe By :Eating Well Serving Size : 1 Preparation Time :0:00 Categories : Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Marinate your chicken breasts in: Juice of one lemon 1 tablespoon cinnamon 1 jalapeno pepper -- minced 3 garlic cloves -- minced 1 tablespoon oregano 2 tablespoon tomato paste -- (I just use a squirt of ketchup) Grill the marinated chicken (on skewers perhaps) if possible, or just broil or saute. It's great, it's spicy, and even my kid loves it. >From: "Diana Dalbotten" - - - - - - - - - - - - - - - - - - - NOTES : My all time favorite healthy eating cookbooks, which have more I-really-do-make-the-actual-recipe recipes in them than anywhere are the cookbooks from Eating Well (the magazine, which I also subscribe to). These recipes are elegant, spicy, and good for you too. One idea they have is to use bulgar wheat (soaked) added to ground beef. Now whenever I make hamburgers for the family, I take about 1/8 pound of ground beef for me and add about 1/4 cup soaked bulgar. I spice with onion and garlic powder. Absolutely the best ground beef stretcher I know. Here's one of their recipes (from memory, which is how I cook it anyway): * Exported from MasterCook * Lemon Lace Cake Recipe By :Healthy Homestyle Cooking Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup unsweetened pineapple juice 8 egg white 3/4 cup unsweetened applesauce 1 package two layer yellow cake mix 1 package regular lemon gelatin -- (4 person serving) 2 teaspoons finely shredded lemon peel 1 1/2 cups powdered sugar 1/2 cup fresh lemon juice Preheat the oven to 350-degrees. Lightly spray a 13"x9"x2" baking pan with no-stick spray. Set pan aside. In a small saucepan, bring the pineapple juice to a boil. Then reduce the heat. Simmer, uncovered, until the juice has reduced to 1/2 cup. Set the juice aside. In a large bowl, beat the egg whites until foamy. Stir in the applesauce. Then stir in the cake mix, gelatin and lemon peel. Slowly drizzle the pineapple juice into the batter. Using an electric mixer, beat the mixture on medium speed for 5 minutes. Spread the batter in the prepared pan. Bake for 30 to 40 minutes or until the cake springs back when lightly touched in the center. Meanwhile, in a small bowl, stir together the powdered sugar and lemon juice until smooth. Remove the cake from the oven. Use a toothpick to poke holes in the top of the cake, then pour the lemon juice mixture over the hot cake. Cool the cake before serving. Calories: 297 Fat: 4g % Calories from fat: 12% Cholesterol: 0 >From: Kat - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Liquid Strawberry Cheesecake Recipe By :The Oregonion - FoodDay, Frances Price Serving Size : 1 Preparation Time :0:00 Categories : Beverages Breakfast Desserts Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup nonfat buttermilk -- cultured 1/2 cup strawberries -- washed and stemmed -- (1/2 to 2/3) 1 tablespoon sugar 1 pinches lemon zest -- (optional) (1 to 2) -- or 1/4 tsp lemon extract Combine all ingredients in blender container. Cover and blend until smooth. Pour into a tall glass and serve. Source: The Oregonion - FoodDay; recipe by Frances Price Page(s): FD8 Date Published: 2/3/98 >From: Darby Stanfill - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mashed Potatoes With Leftover Turkey And Ham (Turkey Mountain) Recipe By :Graham Kerr's Best Serving Size : 4 Preparation Time :0:00 Categories : Meats Potatoes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 russet potatoes -- (8 oz.) -- peeled and cut into chunks 1/2 cup lowfat buttermilk 1 teaspoon nutmeg -- freshly grated 1/4 teaspoon white pepper -- freshly ground 1/4 teaspoon sea salt 4 slices cooked ham -- (thin slices) 4 slices cooked turkey -- (thin slices) -- Brown Onion Sauce Boil the potatoes for 30 minutes, drain, and return to the pot over low heat. Put a kitchen towel over the top of the pot and let them dry out. (This will prevent a watery consistency in your final product.) In a medium bowl, mash together the boiled potatoes, buttermilk, and seasonings. Set aside and keep warm. To assemble: Create an informal mold. Rub the ham around the inside of a soup bowl to lubricate the surface. Layer the ham and turkey to cover the inside of the bowl. Spoon in the hot potatoes, completely covering the meat to about 1/4 inch from the top of the rim, and smooth out the top. Invert the bowl over the middle of a plate, and give it a couple of sharp shakes. The potatoes should unmold in a meat-covered mound. To serve: Make a depression in the center of each serving, pour on the warm Brown Onion Sauce (see recipe) and garnish with the parsley. >From: Ellen C. - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with Brown Onion Sauce (see recipe) NOTES : Yesterday PatH posted Graham Kerr's recipe for Brown Onion Sauce. Here is his recipe for "Turkey Mountain" that he recommends serving with the sauce. I think this would be also be good using a variety of vegetables instead of the cooked meats. * Exported from MasterCook * Measurements And Quantities Info Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** gal=gallon qt=quart pt=pint c=cup oz=ounce T or Tbsp=Tablespoon t or tsp= teaspoon #=pound=lb 1 gal=4qt=8pt=16c=128 fl oz=3.79L 1/2gal=2qt=4pt=8c=64fl oz=1.89L 1/4gal=1qt=2pt=4c=32fl oz=.95L 1/2qt=1pt=2c=16fl oz=.47L 1/4qt=1/2pt=1c=8fl oz=.24L 1c=8fl oz=16Tbsp=48tsp=237mL 3/4c=6fl oz=12Tbsp=36tsp=177mL 2/3c=5 1/3fl oz=10 2/3Tbsp=32tsp=158mL 1/2c=4fl oz=8Tbsp=24tsp=118mL 1/3c=2 2/3 fl oz=5 1/3Tbsp=16tsp=79mL 1/4c=2fl oz=4Tbsp=12tsp=59mL 1/8c=1fl oz=2Tbsp=6tsp=30mL 1/2 fl oz=1Tbsp=3tsp=15mL 8qt=1peck 4pecks=1 bushel 105 qts=1 barrel weight grams=multiply by 0.035 to get ounces kilograms=multiply by 2.2 to get pounds ounces=multiply by 28 to get grams pounds= multiply by 0.45 to get kilograms volume milliliters=mulitply by 0.2 to get teaspoons milliliters=mulitply by 0.07 to get Tablespoons milliliters=multiply by 0.03 to get fluid ounces liters=multiply by 4.23 to get cups liters=multiply by 2.1 to get pints liters=multiply by 1.06 to get quarts liters=multiply by 0.26 to get gallons teaspoons=multiply by 5 to get milliliters Tablespoons=multiply by 15 to get milliliters fluid ounces=multiply by 30 to get milliliters cups=multiply by 0.24 to get liters pints=multiply by 0.47 to get liters quarts=mulitply by 0.95 to get liters gallons=multiply by 3.8 to get liters temperature degrees Celcius=multiply by 9/5 and add 32 to get degrees Fahenheit degrees Fahrenheit=subtract 32 and multiply by 5/9 to get degrees Celcius this one was complicated for me lol baking pan equivalents(all in inches) muffin 1 3/4 X 3/4 = 1/8c 3 X 1 1/4= 5/8c round 8 X 1 1/2=4c 9 X 1 1/2=6c pie 9inch=4c 10inch=6c springform 8 X 3=9c 9 X 3=12c bundt 7 1/2 X 3=6c 10 X 3 3/4=12c loaf 8 1/2 X 4 1/2 X 2 1/2=5c 9 X 5 X 3=8c square 8 X 2=8c 9 X 2=10c cake 11 X 7 X 1 1/2 =7c 13 X 9 X 2=15c 14 1/2 X 10 1/2 X 2=18c cookie 15 1/2 X 10 1/2 X 1=10c 17 1/4 X 11 1/2 X 1=12c tube 10 X 4=18c foods 1egg=4Tbsp liquid 7-9whites=1 cup 12=14yolks=1cup 23soda crackers=1cup crumbs 15 graham crackers=1 cup crumbs 3 1/4 oz package gelatin=1/2cup 1lb butter or shortening or margarine=2cups 1 cube or stick butter or margarine=1/2 cup 1lb cheese=2 2/3 cups cubed Quantities to Serve 100 People coffee=3lbs loaf sugar=3lbs cream=3qts whipping cream=4pts milk=6gallons fruit cocktail=2 1/2 gallons fruit juice=26 lbs tomato juice=26 pounds soup=5 gallons oysters=18 qts weiners=25lbs meat loaf=25lbs ham=40lbs beef=40lbs roast pork=40lbs hamburger=30-36lbs chicken for pot pie=40lbs potatoes=35lbs scalloped potatoes=5gallon vegetables=26lbs baked beans=5gallon beets=30lbs cauliflower=18lbs cabbage for slaw=20lbs carrots=33lbs bread=10loaves rolls=200each butter=3lbs potato salad=12qts fruit salad=20qts vegetable salad=20qts lettuce=20heads salad dressing=3qts pies=18 cakes=8 ice cream=4gallons cheese=3lbs olives=1 3/4lbs pickles=2qts nuts=3lbs, sorted spaghetti=5gallons (7ounces dry=4cups cooked) noodles 4oz dry=2-3 c cooked macaroni 4oz dry=2 1/4 c cooked evaporated milk 1 cup = 3 cups whipped >From: MOOSE10475@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Menu Hi-carb: Overnight In The Mountains Recipe By :SHAPE Cooks 1998 Serving Size : 4 Preparation Time :0:00 Categories : Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***MENU*** Saturday Breakfast Cinnamon Polenta Dinner Spicy Chicken and Spinach Couscous Mixed Greens With Raspberry-Coriander Vinaigrette Caramelized Apple and Cranberry Turnovers Sunday Breakfast Vegetable Egg White Frittata Zucchini Bread http://www.fitnessonline.com/shapecooks/bestof/eat/menu1.cfm Consultant: Susan M. Kleiner, Ph.D., R.D., a high-performance nutritionist and author of The Be Healthier, Feel Stronger Vegetarian Cookbook (Macmillan, 1997). Notes: Article about Mountain Biking and packing food to be cooked later. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mexican Chicken Stir-fry Recipe By :Quick and Easy Stir-Fries Serving Size : 4 Preparation Time :0:00 Categories : Chicken Mexican & Southwestern Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound skinless boneless chicken breasts -- cut into bite sized -- pieces 1 Teaspoon chili powder 1/2 Teaspoon ground cumin 1/4 Teaspoon dried oregano 2 Tablespoons olive oil -- divided 2 green onions -- chopped 1 Clove garlic -- minced 4 Ounces chopped mild green chilies 19 Ounces canned black beans -- rinsed and drained Hot cooked rice In medium bowl, place chicken. Add chili powder, cumin, oregano and 1 tablespoon oil; toss well. Heat wok or large nonstick skillet over medium-high heat When hot, coat with remaining 1 tablespoon oil. Add chicken; stir-fry 4 to 5 minutes or until barely cooked through. Add onions, garlic, chilies and beans. Stir-fry 2 to 3 minutes or until heated through. Serve with rice. Makes 4 servings Calories: 656 (14% from fat) Fat: 10g >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : This was last night's dinner. It was a nice change. Enjoy. * Exported from MasterCook * Minestrone #2 Recipe By :Weight Watchers Slim Ways Italian Serving Size : 8 Preparation Time :0:00 Categories : Italian Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces dry white kidney beans -- rinsed and sorted (cannellini beans) 8 cups low sodium beef broth -- defatted 1/4 teaspoon salt Freshly ground black pepper -- to taste 2 teaspoons olive oil 2 medium onions -- chopped 1 medium carrot -- diced 2 medium celery stalks -- chopped 1 garlic clove -- minced 3 cups no-salt added whole tomatoes -- preferable Italian plum tomatoes -- drained and chopped and one cup juice -- reserved 1/2 cup minced fresh parsley 3 cups cabbage -- coarsely chopped 2 medium zucchini -- diced 3 ounces ditalini pasta -- or other small pasta 4 teaspoons freshly grated Parmesan cheese In a large bowl, combine the beans with cold water to cover; soak overnight. Drain and rinse the beans and transfer to a large saucepan; add the broth, salt and pepper. Bring to a simmer over medium heat; cover and cook about 1 hour, until barely tender. Meanwhile, place a large nonstick skillet over medium heat 30 seconds; heat the oil 30 seconds more. Add the onions, carrot, celery and garlic; cook, stirring frequently, about 3 minutes, until the onion is softened. Stir the vegetable mixture into the bean mixture; add the tomatoes, the 1 cup juice and parsley. Reduce the heat to medium-low and simmer 20 minutes. Add the cabbage, zucchini and pasta and cook 12-15 minutes more, until the cabbage is tender. Remove from heat; cover and let stand 10 minutes. Divide evenly among 8 bowls; sprinkle each portion with 1/2 teaspoon cheese and serve. SERVING (1 CUP) PROVIDES: 1/4 Fat, 2 3/4 Vegetables, 1 Protein, 1/2 Bread, 25 Optional Calories. PER SERVING: 197 Calories,(9%cff) 2 g Total Fat, 0 g Saturated Fat, 1 mg Cholesterol, 197 mg Sodium, 32 g Total Carbohydrate, 5 g Dietary Fiber, 14 g Protein, 113 mg Calcium >Recipe from Weight Watchers Slim Ways Italian MC-version from Pat Hanneman (KitPath) (C) Weight Watchers Light and Tasty Deluxe 1997 The Learning Company, Inc. Recipes Weight Watchers International, Inc., owner of the registered trademark. >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : >from ww: Bursting with vegetables, beans and pasta, minestrone is a meal in itself. Make it for a crowd, or freeze half for another time. - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Miscellaneous Cooking Tips #8 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** On pierogis: My family and I love pierogis. At one time I made them in my kitchen from dough and would fill them. They had to be boiled. I would make 50 to 100 at a time and freeze. Now I buy a bag as you just did. What I do is place in hot water to defrost. It will not take long. Cut up some onion and brown in some Pam. Place pierogis in pan adding some Pam and brown. I always add some water to my pan of onions. Onions have there own sugar so will brown well with a little water only if you prefer. Enjoy with some low fat sour cream or what ever you like. ["Karen" ] --- Even though this is a "healthy" group, some other ways to prepare frozen pierogi are: * to just nuke them and eat them as is * pan fry the with butter to make the outside crispy * heat them up in a conventional oven.....they kinda puff out and are really good this way. Definitely have to have some low/no fat sour cream or applesauce with them. [PurPink@aol.com] ***** On Storing Chicken Broth: I've heard that chicken stock should be brought to boiling and simmered for 10 minutes every 2-3 days of storage in the refrigerator (kills any bacteria that may form). I'm sorry but I can't remember the source but I know it was reliable (either from a top chef or an expert on food preservation on TLC channel). Also, be sure to remove the broth from the can and place in another container before storing.[ "bill pawelko" ] --- You can freeze that extra chicken broth in an extra ice tray (I keep one just for this, as the icecubes can taste funny if you use it for that afterwards). Once the cubes are frozen, pop them into a ziplock bag and leave them in the freezer. Take out only what you need when you need it. I wouldn't trust chicken broth in the fridge more than a few days. [jneger@juno.com (Nicki A Eger)] ***** I cook collard greens with balsamic vinegar, a slice of turkey bacon or Canadian bacon, & the hot sauce of your choice. ["smithg" ] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mixed Baby Greens With Spicy Asian Citrus Vinaigrette Recipe By :Shape Cooks (modified) Serving Size : 4 Preparation Time :0:15 Categories : Salad Dressings Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon rice vinegar 3 tablespoons low sodium soy sauce 2 tablespoons water 1 tablespoon fresh lime juice 2 tablespoons fresh orange juice 1/4 cup fresh grapefruit juice 1 teaspoon ginger root -- minced 1 teaspoon garlic -- chopped 1/2 teaspoon chile paste with garlic 1/4 cup chopped fresh cilantro 8 cups mixed salad greens Blend rice vinegar, soy sauce, water, lime juice, orange juice, grapefruit juice, ginger, garlic, chile paste and cilantro in a blender or food processor until smooth. Toss desired amount of vinaigrette with mixed baby salad greens. Per serving: 39 Calories; less than one gram Fat (6% calories from fat); 3g Protein; 8g Carbohydrate; 0mg Cholesterol; 488mg Sodium >From: "Joanne M. McAndrews" - - - - - - - - - - - - - - - - - - - NOTES : We decided to cook Valentine's Day dinner at home rather than eat out. MENU Grilled tenderloin steaks with bell pepper salsa Mixed baby greens with spicy Asian citrus vinaigrette Roasted sweet potato wedges Dark chocolate souffle cake with raspberries Everything was really, really good, especially the chocolate cake :-) * Exported from MasterCook * Mixed Greens With Raspberry Coriander Vinaigrette Recipe By :SHAPE Cooks 1998 Serving Size : 4 Preparation Time :0:00 Categories : Salad Dressings Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 cups mixed greens 3/4 cup dried apples -- chopped Salt and black pepper -- to taste ***RASPBERRY-CORIANDER VINAIGRETTE*** 1 cup frozen raspberries -- pureed 1 teaspoon red wine vinegar 3 sprigs cilantro -- chopped 1/4 teaspoon sugar 2 tablespoons salad oil ADVANCE PREP: Tear greens into bite-sized pieces and wash, then dry thoroughly and place in resealable plastic bag. Place apples in separate bag. Combine all dressing ingredients in an airtight container. Refrigerate the greens and the vinaigrette until needed. PREP: Mix greens with apples; toss with 1/4 cup vinaigrette. Season with salt and pepper, divide among 4 plates and serve. Per serving: 71 calories, 25 percent fat (2 grams), 69 percent carbohydrate, 6 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. Mix up this tart-sweet dressing the day before, then toss everything together just before serving. Note: When combined with the Overnight in the Mountains dinner, the entire meal is within the 30% CFF guidelines. * Exported from MasterCook * Molasses Raisin Bread Recipe By :Cooking Light Nov/Dec 1992 p. 111 Serving Size : 26 Preparation Time :0:00 Categories : Breads: Quick & Muffins Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups flour 1 cup whole wheat flour 1/4 cup firmly packed brown sugar 2 teaspoons baking powder 1/4 teaspoon baking soda 1/2 teaspoon salt 1 cup quick-cooking oats -- uncooked 3/4 cup raisins 5 tablespoons buttermilk, dried 1 1/4 cups water 3/4 cup dark molasses 1/4 cup vegetable oil 2 egg -- beaten vegetable cooking spray Combine first 7 ingredients in a large bowl; stir well. Add raisins; toss well. Make a well in center of mixture. Combine buttermilk and next 3 ingredients; add to dry ingredients. Stir just until moistened. Spoon batter into two 71/2 x 3 x 2 inch loafpans coated with cooking spray. Bake at 375 degrees for 45 minutes or until a wooden pick inserted in center comes out clean. Cool in pans 10 minutes; remove from pans. Cool on wire rack. >From: Katherine Rodman - - - - - - - - - - - - - - - - - - - NOTES : This is what we had for dinner last night and it was fabulous. * Exported from MasterCook * Moussaka Recipe By :Good Housekeeping 3/98 Serving Size : 8 Preparation Time :1:15 Categories : Meats Mediterranean Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- olive oil nonstick cooking spray 2 small eggplants -- cut lengthwise -- into 1/2" slices -- (about 1 1/4 # ea) 1 cup regular long-grain rice 12 ounces extra lean ground beef 1 pound jumbo onion -- diced 4 garlic cloves -- crushed 1 1/2 teaspoons salt 1 teaspoon ground cumin 1/2 teaspoon ground cinnamon 1 can tomatoes in puree -- (28 ounces) 1/3 cup grated parmesan cheese 1. Preheat oven to 450F. Spray large cookie sheet with olive oil cooking spray. Place eggplant slices on cookie sheet, overlapping slightly if necessary, and spray top side of slices. Bake eggplant 25 to 30 minutes, until soft and browned. Remove eggplant from oven; turn oven control to 375F. 2. While eggplant is cooking, prepare rice as label directs, but do not add salt, margarine, or butter. 3. Heat nonstick 12-inch skillet over medium-high heat. Add ground beef, onion, and garlic, and cook until meat is browned, about 15 minutes. Stir in salt, cumin, and cinnamon; cook 2 minutes longer. Remove skillet from heat; stir in tomatoes with their puree, breaking up tomatoes with side of spoon. Transfer meat mixture to large bowl: stir in cooked rice. 4. In shallow 2 1/2-quart casserole or glass baking dish, arrange half of eggplant slices, overlapping slices to fit if necessary. Top with half of meat mixture. Repeat with remaining eggplant slices and meat mixture. 5. Cover casserole and bake 15 minutes. Uncover casserole; sprinkle with Parmesan cheese and bake, uncovered, 20 minutes longer or until filling is hot in the center and bubbling around the edges. Makes 8 main-dish servings.33%cff Each serving: About 300 calories, 14 g protein, 37 g carbohydrate, 11g total fat (4 g saturated), 35 mg cholesterol, 840 mg sodium. Scanned, Typed or Downloaded and Busted by Marcia Fasy >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Noodle Kugel #2 Recipe By :Harriet Roth and SHAPE Cooks 1998 Serving Size : 12 Preparation Time :0:00 Categories : Breakfast Casseroles Desserts Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- nonstick cooking spray -- Butter flavored 12 ounces no-yolk wide noodles 2 cups nonfat cottage cheese 2 cups nonfat sour cream 1/2 cup unsweetened apple juice concentrate (Substitute sugar) 3 extra-lg egg whites -- slightly beaten 1/2 cup Egg beaters(r) 99% egg substitute 1 tablespoon pure vanilla extract 16 ounces crushed pineapple in natural juice -- canned 2 tablespoons ground cinnamon 2 tablespoons melted light margarine OR 1-tbs pine nuts -- optional Coat a 13-by-9-by-2-inch glass baking dish or a 3-quart oval casserole with cooking spray. Preheat oven to 350F. Bring 5 quarts of water to a boil in a large saucepan. Add noodles gradually, return to boil, reduce heat and simmer for 10 minutes. Meanwhile, in a food processor or blender, combine next 6 ingredients. Process until smooth. Drain noodles, return them to pot and add cottage cheese mixture and pineapple with juice. Blend with a slotted spoon. Pour mixture into a baking dish and sprinkle with cinnamon, then with melted margarine or nuts, if desired. Bake in the upper third of the oven for 1 hour or until lightly browned. Cut in 12 squares and top with nonfat sour cream if desired. Variation: Mix 1 cup fresh or frozen unsweetened blueberries with 1 cup blueberry pie filling. Spoon on kugel before the last 10 minutes of cooking time. Per serving: (without margarine, berries or nuts): 221 calories, 1 percent fat (0.3grams), 29 percent protein, 70 percent carbohydrate. REF: Shape Cooks : Recipe Makeover : Noodle Kugel http://www.fitnessonline.com/shapecooks/98a/recipe/article2.cfm >from kitpath to eat-lf cookbooks 98Feb - - - - - - - - - - - - - - - - - - - NOTES : Harriet Roth, author of: Deliciously Healthy Jewish Cooking(Dutton, 1996), substitutes egg whites, nonfat sour cream and cottage cheese and uses pineapple to replace much of the sugar. With a hint of cinnamon and vanilla, this is one low-fat dish you needn't make excuses for. * Exported from MasterCook * Oat Bran Zesty Garlic Crunch Recipe By :Oat Bran Cereal Box Serving Size : 1 Preparation Time :0:00 Categories : Grains & Cereals Snacks Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 cups Quaker Oat Bran Cereal 2 cups mini pretzels (fat free) 1/4 cup Parmesan cheese 2 tablespoons margarine 3 tablespoons Worcestershire sauce 1 teaspoon garlic salt 1/2 teaspoon onion salt Melt margarine with seasonings and Worcestershire sauce. Pour over pretzels/cereal. Bake 1 hour at 250F, stirring every 15 minutes. I also added honey-nut cheerios to the mixture. >From: BLAdams96@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This recipe is a healthier alternative to Chex Mix. * Exported from MasterCook * Okra, Chicken And Crab Gumbo With Rice Recipe By :Louisiana Light (1990) Roy F. Guste, Jr. Serving Size : 2 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Chicken Rice Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Onion -- chopped 1/4 cup Scallion -- chopped 1/4 cup Green bell pepper -- chopped 1/4 cup Celery -- chopped 1/4 cup Okra -- sliced 1 Garlic clove -- minced 1 teaspoon Fresh parsley -- minced 2 tablespoons Dry brown roux 2 cups Water 1 Bay leaf 1/4 teaspoon Thyme 1/4 teaspoon Black pepper 1 pinch Cayenne 3 ounces Crab -- *see note 4 ounces Cooked lean chicken meat -- cut into 1/2" cubes 1 cup Hot cooked rice Put the onion, scallion, bell pepper, celery, okra, garlic, and parsley in a saucepan and cook while stirring for 5 minutes. Stir in the dry roux and slowly blend in the water. Add the bay leaf, thyme, pepper, and cayenne and bring to a boil, then reduce to a simmer. Add the crab and the chicken, cover the pot, and continue simmering for 30 minutes. To Serve, spoon the gumbo into warm soup bowls and top with 1/2 cup rice in the center of each. Serve immediately. PER SERVING: 300 Cals, 11% from fat (total fat 3.51g). Carbohydrates 38.0g, dietary fiber, sodium 147mg. MENU IDEA: Shrimp Remoulade; Okra, Chicken and Crab Gumbo; Tomato and Green-Onion Citronette; Ambrosia Collections >Louisiana Light (1990) Roy F. Guste, Jr. (NY: Norton 0-393-02714-7). Notes from the Chapter on Soups, Bisques and Gumbo. Use 1 gumbo (Blue) crab, cleaned and quartered. Since the roux is made before you start the gumbo (always be sure that it is), there are no tricks to getting this right. The preparation is as simple as it sounds and as delicious as some far more complicated preparations. >From: Kitpath phannema@wizard.ucr.edu > - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ole Corn Recipe By :Felicidades! by Nanette Blanchard Serving Size : 8 Preparation Time :0:00 Categories : Mexican & Southwestern Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups corn kernels -- frozen 1/2 cup water 1/2 cup chopped green chiles -- roasted and peeled 1/4 cup pimiento stuffed green olives 1. Cook corn in water until tender. Add chile peppers and olives and mix well. Serve hot. 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 at www.newhope.com/public/delicious/ >kitPATh mc-PER SERVING: 80CAL, 1.1G fat (11.0% cff) Fiber: 2.1 g; Carbs: 18.0; sodium 43mg (low estimate) >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 zesty and easy-to-prepare dish is a festive way to serve corn that your guests will love. PREP TIME: 5 minutes. COOKING TIME: 5 minutes. * Exported from MasterCook * Oriental Shrimp Soup (Thu's Wonderful Soup) Recipe By :Fiery Foods that I Love, Paul Prudhomme Serving Size : 1 Preparation Time :0:00 Categories : Fish & Seafood Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Seasoning Mix: 1 1/2 teaspoons salt 1 teaspoon cayenne 1 teaspoon onion powder 1 teaspoon ground ancho chilies 3/4 teaspoon garlic powder 1/2 teaspoon white pepper 3/4 teaspoon black pepper --- sauteing liquid -- (original was 2 TB butter) 2 cups mushrooms -- sliced 1 stalk lemon grass -- cut diagonally 2 teaspoons fresh garlic -- finely chopped 2 teaspoons serrano peppers -- finely chopped 4 tablespoons lemon juice 2 tablespoons lime juice 3 tablespoons fish sauce -- * 4 cups nonfat chicken broth 1/2 pound shrimp -- peeled 1 tablespoon fresh parsley -- chopped * You may use commercially prepared fish sauce, or see the recipe. Saute the mushrooms, lemon grass, garlic, serranos, and the seasoning mix in whatever liquid you choose. Cook, stirring frequently, and when the mixture starts to stick, add the juices and the fish sauce. Cook for 5 minutes over high heat until the liquid barely covers the bottom of the pan. Add the chicken stock, cover and bring to a full boil. Add the shrimp and parsley, return to a full, rolling boil, and remove from the heat. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : The brilliance is in the use of the dried spice mixtures with a variety of dried chile peppers. The flavors are so complex and wonderful -- even without any oils, meat, or dairy! * Exported from MasterCook * Orzo With Chicken, Lemon And Basil Recipe By :Washington Post Serving Size : 6 Preparation Time :0:00 Categories : Chicken Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound orzo -- ditalini or other -- small pasta shape- uncooked 1 tablespoon olive oil -- or vegetable oil 1 bunch scallions -- tough green tops removed, chopped 1 red bell pepper -- seeded, cored and chopped 1 green bell pepper -- chopped 3 garlic cloves -- minced 2 tablespoons all-purpose flour 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 2 teaspoons dried basil 1 pound boneless skinless chicken breasts -- cut for stir fry 1 can chicken broth -- (14.5 oz.) 3 tablespoons fresh lemon juice 2 tablespoons dijon mustard Grated Parmesan or Asiago cheese -- (optional) 6-8 servings Prepare the pasta according to package directions. While the pasta is cooking, heat oil in a large non-stick skillet over medium heat and cook scallions, peppers and garlic for 5 minutes, stirring occasionally. Meanwhile, combine flour, salt, pepper and basil in a plastic bag. Add chicken pieces (in batches) and shake to coat. Transfer chicken to skillet and cook for about 3 minutes, or until chicken begins to brown. Add broth to the skillet and increase heat to high. Bring to a simmer and cook, uncovered, for 5 minutes, or until chicken is cooked through and sauce thickens slightly. Stir in lemon juice and mustard. When pasta is done, drain well. Return to pasta to its pot. Add chicken mixture and mix well. Transfer to a platter or serving plates. Pass grated cheese alongside, if desired. Per serving: 429 calories, 29 gm protein, 62 gm carbohydrates, 6 gm fat, 46 mg cholesterol, 1 gm saturated fat, 561 mg sodium (no dietary fiber info provided, as usual) >From: Patricia Williams - - - - - - - - - - - - - - - - - - - NOTES : This recipe was in this week's food section of the Washington Post. We had it last night and it was really good. I substituted julienned zucchini for the peppers and used fresh basil, but made no other changes. Enjoy! * Exported from MasterCook * Oven Fried Chicken, Crispy Recipe By :Healthy Homestyle Cooking Serving Size : 4 Preparation Time :0:00 Categories : Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 skinless boneless chicken breast 1/3 cup all-purpose flour 2 egg white -- lightly beaten 1 cup corn flake crumbs Preheat the oven to 375-degrees. Lightly spray a cookie sheet with no-stick spray. Set the cookie sheet aside. To coat the chicken, first roll the breasts in the flour to evenly cover all sides. Then dip the chicken in the egg whites and roll in the cornflake crumbs. Place the coated chicken pieces on the prepared cookie sheet. Bake for 20 to 30 minutes, or until tender and no longer pink. (Do not turn the chicken over during baking.) Calories: 226 Fat: 2g % Calories from fat: 6% Cholesterol: 68 >From: Kat - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oven Roasted Vegetables With Garlic Recipe By :Bon Appetit, 9/95 Serving Size : 6 Preparation Time :0:00 Categories : Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 parsnips -- peeled and quartered 6 carrots -- quartered 6 shallots -- peeled, halved 2 Med red onions -- each in 8 wedges 1 Lg garlic bulbs -- separated & peeled 1 Tbsp dried rosemary 1 Tbsp dried thyme 2 Tbsps olive oil 1 Tbsp melted butter -- * see note *Original called for 2 tbsps melted butter. Preheat oven to 400F. Mix first 7 ingredients in large roasting pan. Drizzle with oil and butter and toss to coat. Roast vegetables until golden and tender, stirring occasionally, about 1 hour 20 minutes. Season with salt and pepper. Transfer vegetables to platter and serve. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : The veggies were great; I had never roasted veggies before and they were so sweet and yummy. * Exported from MasterCook * Peppers Stuffed With Spanish Rice Recipe By :Healthy Homestyle Cooking Serving Size : 4 Preparation Time :0:00 Categories : Mexican & Southwestern Rice Turkey Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large green pepper 8 ounces ground turkey breast -- * see note 1/2 cup chopped onion 1 cup cooked brown rice 1 cup recipe-style stewed tomatoes -- with juices 2 tablespoons tomato paste 1 tablespoon Worcestershire sauce 1/2 teaspoon dried basil 1/4 teaspoon salt 1/4 teaspoon ground black pepper 1/4 cup finely shredded reduced-fat cheddar cheese Bring water in large saucepan to boil. Meanwhile, cut the peppers lengthwise in half. Remove and discard the stems, seeds and membranes. Carefully, place the peppers in the boiling water for 3 minutes. Using a slotted spoon, remove the peppers and invert them onto paper towels to drain well. Preheat the oven to 375-degrees. Lightly spray an unheated large skillet with no-stick spray. Add the turkey and onions. Cook over medium heat until the turkey is no longer pink, stirring occasionally. Stir in the rice, tomatoes (with juices), tomato paste, Worcestershire sauce, basil, salt and pepper. Cover and simmer for 10 minutes, stirring occasionally. Place the pepper halves in an 8"x8"x2" baking dish. Spoon the meat mixture into the pepper shells. Sprinkle the cheese on top. Bake about 10 minutes or until heated through. Calories: 171 Fat: 3g % Calories from fat: 13% Cholesterol: 31 >From: Kat - - - - - - - - - - - - - - - - - - - NOTES : To Make sure you're buying the leanest ground turkey available, check the label. Look for products made with only turkey breast meat. Many ground turkey products contain the dark meat and the fatty skin.