* Exported from MasterCook * Pineapple Ambrosia Recipe By :Healthy Homestyle Cooking Serving Size : 10 Preparation Time :0:00 Categories : Fruit Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups miniature marshmallows 20 ounces canned crushed pineapple -- drained -- (in own juice) 20 ounces canned pineapple chunks in juice -- drained (or tidbits) 11 ounces water-packed mandarin oranges -- drained 1 cup fat-free plain or tropical-flavored yogurt 1/2 cup flaked coconut In a large bowl, gently combine the marshmallows, crushed pineapple, pineapple chunks or tidbits, oranges, yogurt and coconut. Cover and chill in the refrigerator for at least one hour. Makes 10 side-dish servings. Calories: 133 Fat: 1g Calories from fat: 7% Cholesterol: 0 >From: -Kat- - - - - - - - - - - - - - - - - - - - NOTES : Leftover ambrosia keeps well in the refrigerator for up to 2 days. If you like, you can also serve this as a light dessert. * Exported from MasterCook * Pork And Ham Loaf With Orange Ginger Mustard Glaze [M] Recipe By :Michael McLaughlin (1998-Feb) Bon Appetit* Serving Size : 4 Preparation Time :0:00 Categories : Burgers & Loaves Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetable cooking spray -- butter flavored 1/4 cup finely chopped onion 3 tablespoons red and green bell peppers -- finely chopped 8 ounces pork tenderloin -- cut in 1" pieces 4 ounces lean smoked ham -- cut in 1" pieces 1/4 teaspoon chipotle pepper -- optional 1/4 cup cracker meal fresh flat-leaf parsley -- optional 1/4 cup 1% low-fat milk 2 tablespoons egg substitute -- *see note 1/4 teaspoon black pepper -- be generous 3 tablespoons prepared mustard -- flavored such as Orange Ginger Mustard 2 teaspoons fresh orange juice -- to thin the sauce ***TO SERVE*** 1 1/3 cups potatoes -- mashed with 2/3 cup turnips 2 cups peas -- and 1/4 cup sliced mushrooms Mustard -- additional cranberry sauce -- optional Preheat oven to 350F. Spray a medium skillet and saute the onion and bell peppers over medium-low heat. Cover and cook until vegetables are tender, stirring occasionally, about 10 minutes. Cool mixture completely. Place pork cubes in a food processor fitted with the metal blade. Coarsely chop; add the ham pieces, parsley, crushed crackers and peppers and process to chop and combine. Then add the egg and milk and pulse to combine. Add more cracker meal if the mixture is too tacky (it will be sticky.) Transfer to a shallow baking pan. Shape it into a loaf about 4" wide and 2" high. Using a long knife, make shallow crisscross (diamond) pattern in top of loaf. Bake loaf about 10 minutes. Thin the mustard with some orange juice; drizzle or spread 1/3 of the mustard over the loaf; bake 15 minutes. Drizzle or brush another 1/3 over loaf; bake 15 minutes. Drizzle remaining glaze over loaf and bake until thermometer inserted into center of loaf registers 165F (from 10 to 20 minutes). Transfer loaf to platter; let stand 5 minutes. Serve. Loaf only mc-PER SERVING: 166CAL, 5.0G fat (27.6% cff). MENU: Cook potato and turnip. Mashed together; season with salt, pepper, optional butter-buds and a pinch each of cardamom and dried thyme. Thaw the peas if using frozen. Spray a small skillet and saute the peas and mushrooms with pepper and a little crushed fennel seed. MC-PER SERVING: 245CAL, 5.3G fat (19.4% cff). Notes: Recipe originated in an article by Michael McLaughlin for Bon Appetit 98-Feb. If you like mustard, then this is the vehicle for it. We called this a spice loaf: it had more ham with a smokier flavor. A slice of ham needs the additional 'smoke' of a chipotle pepper (or equivalent). *One small egg may be substitute. The loaf could serve 6 adults with three accompaniments. Coleslaw is the traditional choice. Skip the potatoes and peas: serve with a lentil stew with shredded cabbage. -pat :>from kitPAT-hanneman phannema@wizard.ucr.edu - - - - - - - - - - - - - - - - - - - NOTES : TESTED: If you like mustard, this ol' timey spice loaf might be a treat. We used an orange ginger flavored mustard - but any fruited mustard would work. We add leftover loaf to soups. * Exported from MasterCook * Pork And Posole Stew Recipe By :Good Housekeeping 3/98 Serving Size : 10 Preparation Time :2:30 Categories : Meats Mexican & Southwestern Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium red peppers 3 pounds boneless pork shoulder -- well trimmed -- and cut into 1 1/2" pcs 1 pound jumbo onion -- chopped 4 garlic cloves -- minced 3 jalapenos -- seeded and minced 1 cup loosely packed fresh cilantro leaves and stems -- chopped 2 teaspoons ground cumin 1 1/2 teaspoons salt 1/2 teaspoon dried oregano 1/4 teaspoon ground red pepper -- (cayenne) 29 ounces hominy, canned rinsed and drained lime wedges radishes fresh cilantro leaves, for garnish 1. Preheat broiler. Line broiling pan (without rack) with foil. Cut each red pepper lengthwise in half; discard stem and seeds. Arrange peppers, cut side down, in broiling pan. Place pan in broiler 5 to 6 inches from source of heat and broil peppers until charred and blistered, about 6 to 8 minutes. Wrap foil around peppers and allow to steam at room temperature 15 minutes or until cool enough to handle. Turn oven control to 325F. 2. Remove peppers from foil; peel off skin and discard. Cut peppers into 1-inch pieces. 3. In 5-quart Dutch oven, combine roasted peppers and remaining ingredients except hominy and garnishes; stir in 1 cup water, heat to boiling over high heat. Cover Dutch oven and bake 1 1/2 hours or until pork is very tender. 4. Remove Dutch oven from oven; skim and discard fat. Stir in hominy; cover and bake 15 minutes longer or until heated through. Garnish with lime wedges, radishes, and chopped cilantro. Makes about 10 cups or 10 main-dish servings. 27%cff Each serving: About 300 calories, 38 g protein, 14 g carbohydrate, 9 g total fat (3 g saturated), 83 mg cholesterol, 565 mg sodium. Scanned, Typed or Downloaded and Busted by Marcia Fasy >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato Skins Stuffed With Spanish Eggs Recipe By :Ellen C. Rakes Serving Size : 2 Preparation Time :0:00 Categories : Breakfast Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 baked potatoes -- * halved lengthwise 1 cup Egg Beaters(r) 99% egg substitute -- equivalent to 4 eggs 1 tablespoon skim milk -- (to 2 Tbsp) 1/3 red bell pepper -- finely chopped ** 4 scallion -- finely chopped 2 garlic cloves -- finely chopped salt and pepper -- to taste Southwestern seasoning -- to taste -- or any seasoning of your choice 2 slices nonfat cheese -- ie Kraft nf singles -- or Soya Kaas nonfat cheese Optional: salsa nonfat yogurt -- or sour cream * Bake potatoes at 400F until soft, about 45 minutes. Cool, and slice in half, lengthwise. Scoop out most of the insides and reserve for mashing later. ** You can use any veggies or cooked meat of your choice. Spray the potato halves lightly with cooking oil spray and sprinkle on seasoning(s) of choice. Place under broiler until brown and crisp. (If you like your skins very crisp, you can broil the bottom of the skins first.) Note that these broiled skins can be wrapped in foil and refrigerated for several days. Lightly beat the Egg Beaters with the skim milk and salt and pepper. Saute the red bell peppers, Southwest seasonings, garlic, and scallions under tender. (I use water to loosen the veggies when they begin to stick, but you may use any sauteing medium of your choice.) Remove the veggies from the skillet, and add the eggs. Gently scrap the bottom of the pan to move the edges of the eggs to the center. When almost cooked, add the sauteed veggies. Cover and stir occasionally until the eggs are cooked. Spoon a little salsa into the cavities of the potato skins. Fill the skins with the cooked eggs. Top with some pieces of sliced nf cheese. Place under broiler until melted. Serve with salsa and nonfat yogurt or sour cream. - - - - - - - - - - - - - - - - - - - NOTES : My husband says that brunch was absolutely one of the best ever. I thought it was one of the easiest ever, so I thought I'd share it with you. We love potato skins, but I never knew what to do with the leftover potatoes. Then I learned that Graham Kerr *prefers* to make mashed potatoes from baked potatoes, rather than from boiled. So now I almost always bake potatoes, scoop out the insides and save them for mashing the next day, and then broil the potato skins. I used to brush the skins with Egg Beaters, then season them. But I find that we like the skins just as much without the egg wash, so I no longer bother with it. I give the skins a quick squirt of olive oil spray and then sprinkle on the seasonings of choice -- usually Cajun, Southwestern, or garlic and onion powder. Sometimes I'll add a slice of cheese or two, and then pop them under the broiler. We always eat them with salsa and nf yogurt or nf sour cream. * Exported from MasterCook * Pressed Tofu Recipe By :Weight Watchers Versatile Vegetarian Serving Size : 4 Preparation Time :0:00 Categories : Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Pound reduced-fat firm tofu -- halved lengthwise Place the tofu in a single layer between two flat plates. Weight the top with a heavy can or similar object; the sides of the tofu should be bulging slightly but not cracking. Let stand 30 minutes-1 hour, then pour off and discard the water that accumulates. Do not press the tofu for longer than 1 hour. Use immediately or refrigerate, covered, up to 2 days. SERVING PROVIDES: 1 Protein/Milk. PER SERVING: 34 Calories, 2 g Total Fat, 0 g Saturated Fat, 0 mg Cholesterol, 20 mg Sodium, 1 g Total Carbohydrate, 0 g Dietary Fiber, 4 g Protein, 14 mg Calcium . Recipe from Weight Watchers Versatile Vegetarian (C) Weight Watchers(r) Light and Tasty Deluxe 1997 The Learning Company, Inc. Recipes Weight Watchers International, Inc., owner of the registered trademark. >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : Pressing tofu gives it a firm texture and helps it to absorb flavors better. This recipe can easily be halved or doubled. * Exported from MasterCook * Puree Of Watercress, Mushroom, Leek And Potato Soup Recipe By :Mollie Katzen Monthly (Feb98) Serving Size : 6 Preparation Time :0:40 Categories : Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon butter or margarine -- or oil 1 Medium (1" diam) leek -- cleaned and chopped 1/2 Pound mushrooms -- coarsely chopped 1 1/2 Teaspoons salt -- or to taste 3 potatoes -- cut in small chunks (fist-sized potatoes) -- peeling optional 4 Cups water 2 Large garlic cloves 2 Bunches fresh watercress -- large, chopped (approx 2 cups loosely packed) ***OPTIONAL ADDITIONS*** -- 1% low-fat milk -- (1 cup) OR soy milk -- at room temperature Freshly ground black pepper -- to taste ***OPTIONAL GARNISH*** Sour cream -- and/or red bell pepper -- thin strips 1) Melt the butter or heat the oil in a soup pot or a Dutch oven. Add the leek, mushrooms, and 1/2 teaspoon salt. Saute for about 10 minutes over medium heat. 2) Add the potatoes and garlic cloves, and pour in the water. Sprinkle in another 1/2 teaspoon salt. Bring to a boil, partially cover, and lower heat to a simmer until the potatoes are very tender. Remove from heat. 3) Puree the soup in a blender or a food processer (or directly in the pot with a hand blender). Add the watercress, bit-by-bit, as you puree, until it is all incorporated and the soup is smooth. Taste to correct salt. 4) You can serve this hot, at room temperature, or cold. If you're serving it hot, reheat the soup gently just before serving. stirring in the optional milk at the end. If you are serving this room temperature or chilled, add the milk at any time. 5) Top the soup with a grind or two of fresh black pepper, a little sour cream and thin strips of red bell pepper, if desired, for a nicely finished look. TIPS: * This soup is lowfat and possibly vegan (if you use oil and soymilk). * The vegetable quantities are somewhat flexible, so don't worry if you don't have exact amounts. Mollie uses 'handfuls." **Mollie Katzen - the author of the Moosewood Cookbook serves up recipes and cooking tips. http://www.molliekatzen.com/ Updated monthly starting 98Feb. >From: Kitpath McBuster 98Feb Mc-PER SERVING: 67CAL, 2g fat (27% cff). - - - - - - - - - - - - - - - - - - - NOTES : 1) Melt the butter or heat the oil in a soup pot or a Dutch oven. Add the leek, mushrooms, and 1/2 teaspoon salt. Saute for about 10 minutes over medium heat. 2) Add the potatoes and garlic cloves, and pour in the water. Sprinkle in another 1/2 teaspoon salt. Bring to a boil, partially cover, and lower heat to a simmer until the potatoes are very tender. Remove from heat. 3) Puree the soup in a blender or a food processor (or directly in the pot with a hand blender). Add the watercress, bit-by-bit, as you puree, until it is all incorporated and the soup is smooth. Taste to correct salt. 4) You can serve this hot, at room temperature, or cold. If you're serving it hot, reheat the soup gently just before serving. stirring in the optional milk at the end. If you are serving this room temperature or chilled, add the milk at any time.5) Top the soup with a grind or two of fresh black pepper, a little sour cream and thin strips of red bell pepper, if desired, for a nicely finished l * Exported from MasterCook * Raisin Bran Muffins Recipe By :POST cereal Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cups flour 1 tablespoon baking powder 1/4 teaspoon salt 2 cups POST raisin bran cereal 1 cup skim milk 1 egg -- slightly beaten 1/2 cup applesauce 1/3 cup brown sugar -- packed 2 tablespoons margarine -- melted -- (can use ICBINB lite) 1/3 cup dried apricots -- chopped -- (*optional my addition) cinnamon sugar -- (*optional my addition) Heat oven to 400 (375 if you are making extra large muffins, as I do). Mix flour, baking powder, and salt in a large bowl. Mix cereal and milk in a separate bowl and let stand 3 minutes. Add to the cereal and milk, the egg, applesauce, sugar and margarine. Add to flour mix, with the apricots if you are using them, and stir until just moistened. Pour into sprayed muffin pan, (sprinkle with cinnamon-sugar, if desired) and bake 20 minutes until golden. Makes 12. NOTE, if you like the extra large (Texas-sized ) muffins like I do, bake at 375, for 20-30 minutes (closer to 30, but check at 20). Makes 6 >From: jneger@juno.com (Nicki A Eger) - - - - - - - - - - - - - - - - - - - NOTES : Here is a muffin recipe that is on the box of POST Raisin Bran. I modified it by adding chopped apricots, which (IMHO) made the muffins better than ordinary muffins. I also sprinkled a touch of cinnamon sugar on the tops before baking. These are filling, and make a really good breakfast muffin * Exported from MasterCook * Red Bean Bread Recipe By :Fiery Foods that I Love, Paul Prudhomme Serving Size : 12 Preparation Time :0:00 Categories : Breads Cajun, Creole, Carribbean Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- Bread Dough: 2 large eggs 1 teaspoon salt 1 cup liquid from Red Beans, Yo' Mama's -- 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 Red Beans, Yo' Mama's -- 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 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 filled end, roll the dough up, jelly-roll fashion, until only 1 inch of the unbrushed 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 * Red Beans, Yo' Mama's Recipe By :Fiery Foods that I Love, Paul Prudhomme Serving Size : 8 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound dried red beans -- rinsed and soaked --- Seasoning Mix: 2 teaspoons dry mustard 2 teaspoons salt 1 teaspoon cayenne 1 teaspoon ground cumin 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon dried oregano 1 teaspoon ground dried pasilla chile 1 teaspoon black pepper 1 teaspoon dried thyme 1/2 teaspoon white pepper --- 2 tablespoons vegetable oil 2 cups onion -- chopped 1 cup green bell pepper -- chopped 2 tablespoons fresh garlic -- minced 2 tablespoons fresh ginger -- minced 7 cups chicken stock -- or veggie stock 1/4 cup fresh parsley -- chopped -- Optional: -- 1 lb smoked sausage -- lowfat turkey 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 set them aside. Heat the oil over high heat and add 1 cup of the onions, bell pepper, and sausage (if using). Cook, stirring frequently, for 6 minutes. Add the garlic, ginger, remaining onions, beans, and seasoning mix. Cook for 5 minutes, add the stock, stir well and cover. Bring to a boil, reduce heat to low and simmer until the beans are tender and starting to break (about 2 hours). Add the parsley, stir, and remove from heat. Serve over hot rice. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Use these beans and the liquid in the Red Bean Bread. * Exported from MasterCook * Roast Turkey With Sweet Potato Apple Hash And Marsala Sauce Recipe By :Michael Henney, Nemacolin Woodlands Resort Serving Size : 4 Preparation Time :0:00 Categories : Sauces & Gravies Sweet Potatoes & Yams Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- TURKEY AND HASH 1 1/2 Tsps olive oil 4 Slices turkey bacon -- cut into matchsticks 1/2 C chopped onion 2 C sweet potatoes -- peeled and diced 1 C Granny Smith apples -- peeled and diced 1 C chicken broth -- low-fat 2 Tbsps Frangelico -- hazelnut liqeuer 1/4 Tsp chopped fresh thyme 1/4 Tsp chopped fresh rosemary 2 Lbs turkey light meat, skinless Skin And Fat Removed SAUCE 1 C Marsala wine -- plus 2 tablespoons 2 Tsps minced shallot 1/2 Tsp minced garlic 4 C fat-free chicken broth 1/4 Tsp chopped fresh thyme 2 Tsps arrowroot For turkey and hash: Preheat oven to 450F. Heat 1 tsp oil in large non-stick skillet over medium heat. Add bacon and saute until beginning to brown, about 2 minutes. Add onion and saute until tender, about 4 minutes. Add sweet potatoes and apple and saute 2 minutes. Add broth and liqueur and bring to a boil. Mix in thyme and rosemary. Set hash aside. Place turkey breast in large glass baking dish. Rub with remaining 1/2 tsp of oil. Sprinkle with salt and pepper. Roast turkey 10 minutes. Spoon hash mixture around turkey and continue roasting until meat thermometer inserted into thickest past of turkey registers 165F and hash is tender, about 25 minutes longer. Meanwhile prepare sauce: Combine 1 c Marsala, shallot and garlic in heavy large saucepan and boil until reduced by half, about 8 minutes. Add broth and boil until reduced by half, about 20 minutes. Mix in thyme. Mix arrowroot and remaining 2 tablespoons Marsala in small bowl. Add mixture to sauce and bring to boil, stirring occasionally. Season to taste with salt and pepper. Slice turkey and arrange on plates. Spoon hash alongside. Spoon Marsala sauce over turkey and serve. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Salmon In A Sauce Recipe By :Cookbooks On/Line! Serving Size : 1 Preparation Time :0:00 Categories : Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb. salmon fillet -- cut into 3 servings -- (3 to 4) 1 lime butter 1/2 tsp. salt 1/4 tsp. pepper 1 tsp. ginger -- (1/4 tsp. for sauce) 1/4 cup. chopped shallot -- or green onion (white part only) 1/2 cup. white Port wine 1/2 cup evaporated skim milk -- (original was heavy cream) Remove outer green rind of lime. Cut into narrow strips (1/8 inch). Boil 2 minutes or so to remove bitter taste. Drain. Remove enough lime section so that you have 2 sections per salmon portion . Squeeze 1/2 teaspoon lime juice for remaining lime sections. Preheat oven to 500 degrees. Prepare piece of heavy-duty foil for each serving of salmon. Brush foil with butter. Arrange salmon with combination of salt, pepper, ginger, cooked lime rind. Top each serving with 2 lime sec- tions. Fold foil over fish and seal. Place on baking sheet. Bake for 5 to 7 minutes or until packet begins to puff. To test for doneness, carefully open corner of packet, fish should just begin to flake when touched with fork. Meanwhile, prepare sauce; saute shallots in butter until soft (3 minutes). Pour in wine. Cook over medium-high heat until liquid is reduced by half and syrupy, about 8 minutes. Stir in cream, reserve lime juice, ginger and cayenne. Whisk in some butter just before serving. To serve, spoon sauce onto plate. Remove salmon from packet and place 1 portion in each pool of sauce. Garnish with dill sprigs, if you wish. 524 calories. >From: Kat - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Salsa X-ni-pek Or Sauce Hot Enough To Heat A Dog's Nose Recipe By :Weight Watchers Slim Ways Mexican Serving Size : 6 Preparation Time :0:00 Categories : Mexican & Southwestern Salsas Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup yellow tomatoes -- * finely chopped 1/2 cup red onion -- minced 1/2 cup fresh cilantro -- loosely packed and finely chopped 1 medium habanero pepper -- cored and minced 1/2 teaspoon grated orange zest 2 tablespoons fresh orange juice 1 tablespoon fresh lime juice 1 tablespoon grapefruit juice In small bowl, combine tomatoes, onion, cilantro, pepper, zest and orange, lime and grapefruit juices; let stand 30 minutes, until flavors are blended. EACH SERVING (1/4 CUP) PROVIDES: 3/4 Vegetable, 5 Optional Calories PER SERVING: 17 Calories, 0 g Total Fat, 0 g Saturated Fat, 0 mg Cholesterol, 5 mg Sodium, 4 g Total Carbohydrate, 1 g Dietary Fiber, 1 g Protein, 9 mg Calcium * Yellow tomatoes give this sauce a gorgeous color, but if they are not available use red ones. If habanero peppers are not available, substitute 2 medium serrano peppers. The zest of the orange is the peel without any of the pith (white membrane). To remove zest from orange, use a zester or the side of a vegetable grater. >Recipe from Weight Watchers Slim Ways Mexican 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: This strange-looking name means sauce hot enough to heat a dog's nose--and it is! Habanero peppers are more than hot, with a fruity aroma like no other. Removing the seeds and veins will cool the fire a bit. By all means, wear gloves when handling this pepper! Serve this sauce as a condiment with just about anything: eggs, fish, poultry or meat, or stir a spoonful into soup just before serving. Recipe may be prepared ahead; refrigerate, covered, for up to 3 days. * Exported from MasterCook * Santa Fe Style Enchiladas Recipe By :Gust Vreneos, Cathedral City, CA Serving Size : 4 Preparation Time :0:00 Categories : Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 corn tortillas -- warmed (6-inch) vegetable cooking spray 1 clove garlic -- minced 2 tablespoons flour 2 cups water -- divided 1/2 teaspoon beef bouillon 3 tablespoons ground chili peppers -- New Mexico 1/2 teaspoon dried oregano 1/4 teaspoon ground cumin 4 ounces shredded lowfat mozzarella cheese 2 ounces shredded lowfat cheddar cheese 1/2 cup minced onion 1 cup red leaf lettuce -- chopped Wrap tortillas securely in foil; bake at 350 degrees for 15 minutes or until thoroughly heated. Coat a medium nonstick saucepan with the cooking spray; place over medium heat until hot. Add garlic and saute until tender. Combine flour and 1/4 cup of the water; add to saucepan, stirring well. Add remaining 1-3/4 cups of water, bouillon, hot chilies, oregano and cumin. Bring to a boil, cook over medium heat until mixture is thickened and bubbly, stirring constantly. Remove from heat. Spread 3 tablespoons of sauce on each of 4 serving plates; top each with a tortilla. Spread 3 tablespoons of sauce over each tortilla; sprinkle each with 2 tablespoons mozzarella cheese, 1 tablespoon Cheddar cheese and 1 tablespoon onion. Top each tortilla with a tortilla and spread with 2 tablespoons sauce. Sprinkle each tortilla with 2 tablespoons mozzarella cheese, 1 tablespoon Cheddar cheese, l tablespoon onion and 1/4 cup lettuce. Makes 4 servings. >Easy enchilada sauce from scratch >recipe from Gust Vreneos 25-feb-98, "Cook and Tell" Riverside Press Enterprise. > Mc-PER SERVING: 253 cals, 7.3 g fat. (26.8% cff). Eat-lf (c) 1998 and McRecipe >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sausage And Kidney Bean Stew Recipe By :Proctor-Silex Slow Cooker Booklet Serving Size : 8 Preparation Time :0:15 Categories : Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound turkey sausages, Italian style 1 medium onion -- halved and sliced 1 small green pepper -- chopped 1 teaspoon garlic -- minced 28 ounces tomatoes, canned 32 ounces kidney beans, canned -- drained 1 teaspoon dried oregano 1 teaspoon dried basil In a non-stick skillet over medium-high heat, cook sausage. Remove and cut in 1/2 inch thick slices. Put all ingredients into slow cooker. Cook on low for 8-10 hours or high for 4-5 hours. >From: "Robin Carroll-Mann" - - - - - - - - - - - - - - - - - - - NOTES : Tasty, easy, and it freezes well. Original recipe called for pork sausage. I substituted turkey sausage to lower the fat content. * Exported from MasterCook * Savory Popcorn Topping Recipe By :Great Bear Restaurant - Katherine Rodman Serving Size : 10 Preparation Time :0:00 Categories : Condiments & Seasoning Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup nutritional yeast 2 tablespoons Mrs. Dash salt free seasoning 2 tablespoons garlic powder Mix all ingredients in a bowl. Serving size - 2 tablespoons >From: Katherine Rodman - - - - - - - - - - - - - - - - - - - NOTES : This is delicious on air popped popcorn. Just spray the corn with butter flavored Pam and sprinkle on the seasoning. Recently someone asked for popcorn topping suggestions. This is a favorite around our house. Very savory and it tend to cure my cravings for meat (go figure). * Exported from MasterCook * Scallion And Ginger Spiced Chicken Recipe By :Eating Well, Mar98 / Hanneman modified Serving Size : 2 Preparation Time :0:20 Categories : Chicken Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 1/2 ounces skinless boneless chicken breast halves salt and pepper 1 1/2 teaspoons cooking oil ______ 1/3 cup minced scallion whites -- reserve greens 3 small garlic cloves -- minced 1 tablespoon minced ginger root -- fresh only ***MIX TOGETHER*** 3/4 cup hot water 1 teaspoon chicken bouillon 1/3 cup rice wine vinegar 2 tablespoons hoisin sauce -- up to 3 tbs. 2 teaspoons light brown sugar ______ 1/2 cup chopped scallions greens 1 teaspoon cornstarch -- dissolved in 1 tablespoon water ***FOR SERVING*** 4 ounces bean sprouts -- finely chopped (raw and fresh) TIP: Have everything measured and chopped and ready to add. Lightly pound the chicken breasts at the thickest point to make the thickness uniform. [1] Season boneless, skinless chicken breasts on both sides with salt and pepper. In a large heavy skillet, heat 1-1/2 tsp. 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] Reduce heat to medium. Add the scallion whites, garlic and ginger to the skillet. Cook, stirring, for 2 minutes. [3] Add the combined sauce ingredients (water through sugar). Bring to a simmer. Cook until slightly thickened, about 3 minutes. [4] Return chicken and juices to skillet; reduce heat to low. Add the chopped scallion greens. Simmer until chicken is cooked through, about 5 minutes. Thicken sauce if necessary with cornstarch and water. SERVE: Transfer each serving to a warmed platter. Serve with rice or noodles. Spoon sauce over broth. Garnish everything with chopped raw bean sprouts. >From EatingWell: 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: 228 CAL, 7.3g fat (28.3% cff). If served with 2/3 cup of hot cook white rice, PER SERVING: 403 CAL, 7.7g fat (17.2% cff). >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : REVIEW: We used Lee Kum Kee's Hoisin Sauce and thoroughly enjoyed it's light flavor. Served with ramen noodle, chicken and mushroom flavor, enhanced with mushroom Better than Bouillon, diced red and green bell pepper, and sliced mushroom. Cooked until the sauce was mostly evaporated. Very enthusiastic about the garnish of raw bean sprouts. We used 5 scallions; that was about right. This was another taste treat! The Lee Kum Kee brand of hoisin is light. very nice. * Exported from MasterCook * Sesame Seasoned Greens With Rice Vermicelli Recipe By :Ethel W. Brennan for SHAPE Serving Size : 2 Preparation Time :0:30 Categories : Fish & Seafood Oriental Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 quarts water 5 ounces rice vermicelli 1/2 teaspoon honey 1 1/4 teaspoons light sesame oil -- divided use 1/4 teaspoon red pepper flakes 1 1/2 teaspoons fish sauce -- divided use 2 teaspoons rice vinegar -- plus 1 tablespoon rice vinegar 2 teaspoons minced peanuts -- divided use 1 bunch Swiss chard -- prepared 1/2 cup coarsely grated carrot 1 green onion -- cut into 2" pieces and thinly sliced lengthwise Prep time: 15 minutes; cook: 10 minutes Chard Prep. Rinse well. Remove stems and spines. Cut leaves lengthwise into strips about 1/4-inch wide (makes about 2 cubs) Bring water to a boil and add vermicelli. Remove from heat; let stand for 5 minutes and drain. In a small bowl, stir together honey, 1/4 teaspoon oil, pepper flakes, 1/2 teaspoon fish sauce, 2 teaspoons rice vinegar and 1 teaspoon peanuts. Set aside. To prepare chard, warm remaining oil in a large skillet over medium heat; add greens and turn constantly until they begin to wilt. Add remaining fish sauce and vinegar; continue turning until greens are soft and dark green. Remove from heat. Place equal portions of vermicelli in 2 bowls, top with carrot, green onion and greens. Drizzle sauce over dish and sprinkle with remaining peanuts. Per serving (2 cups): 333 Calories, 11% fat (4.1g); 84% carbs; 5% protein. >recipe from SHAPE Cooks Spring 1998. >form kitpath to eatlf cookbooks on 98Feb Notes: LUNCH MENU: This salad, an orange, iced tea. Ethel W. Brennan is a food writer and cookbook author; occasionally she writes/edits for the San Francisco Chrinicle. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sheperdopoulos Pie Recipe By :Looney Spoons Serving Size : 4 Preparation Time :0:00 Categories : Meats Pies, Crusts & Pastry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Med potatoes -- peeled and quartered 1/2 Cup skim milk 1/2 Tsp salt 1 Lb extra lean ground beef 1/4 Cup bread crumbs -- unseasoned 1/4 Cup minced onion 1 egg white 1 Tbsp ketchup 1 Clove garlic -- minced 1/4 Tsp black pepper 1 Lg tomato -- thinly sliced 1/2 Tsp dried oregano 1/4 Cup lowfat Swiss cheese 1/4 Cup crumbled feta cheese 5 Ozs frozen chopped spinach -- thawed &squeezed dry Cook potatoes in boiling water until tender, about 20 minutes. Drain well. Add milk and salt. Mash until smooth. Set aside. In a large bowl, combine beef, bread crumbs, onions, egg white, ketchup, garlic, and black pepper. Mix well. Pat beef mixture over bottom and up sides of 9" pie plate. Layer tomato slices over beef. Sprinkle oregano over tomatoes. Spread Swiss and feta cheeses over tomatoes. Top with spinach. Spoon mashed potatoes over spinach. Spread evenly, leaving a 1" border around edges. Meat and potatoes should not touch. Smooth top. Bake at 350F for 45 minutes. Let cool 5 minutes. Slice into wedges and serve. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shrimp And Coconut Milk Curry Recipe By :Elizabeth Hiser for Eating Well, Mar98 Serving Size : 6 Preparation Time :0:30 Categories : Fish & Seafood Indian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon canola oil 1 large onion -- chopped 1 red bell pepper -- chopped 3 cloves garlic -- minced 1 jalapeno chile pepper -- seeded and minced 2 tablespoons curry powder -- preferably Madras 1 teaspoon ground cumin 1 teaspoon ground coriander 12 ounces evaporated skim milk -- canned 1 1/2 pounds large shrimp -- peeled and deveined 1 cup frozen green peas 2 tablespoons fresh lime juice 1 tablespoon cornstarch 1/3 cup chopped fresh cilantro salt and pepper -- to taste lime wedges -- optional ***FOR SERVING*** 3 cups cooked basmati rice -- brown 1. In a large deep skillet or Dutch oven, heat oil over medium heat. Add onion and bell pepper; cook, stirring, until softened, about 5 minutes. Add garlic, jalapeno, curry powder, cumin and coriander; cook, stirring, until fragrant, 1 to 2 minutes. 2. Reduce heat to low; add evaporated milk and coconut milk. Bring to a simmer, stirring constantly. Simmer for 5 minutes. Add shrimp and peas and cook, uncovered, until shrimp are pink and peas are warmed through, about 5 minutes. 3. In a small bowl, combine lime juice and cornstarch; stir until smooth. Add to shrimp mixture and cook, stirring constantly, until thickened. Stir in cilantro and season with salt and pepper. Serve with lime wedges, if desired. MAKE A MEAL: Serve in a bowl over or with 1/2 cup brown basmati rice per person. Total calories: 355. PER SERVING WITHOUT RICE: 255 calories 21% cff, or 6 grams fat (2 6 grams saturated fat); 30 grams protein. 20 grams carbohydrate; 265 mg sodium 177 mg cholesterol: 3 grams fiber >From "Calorie Count Down," by Elizabeth Hiser for 1998 March issue of EatingWell (magazine). >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shrimp And Coconut Milk Curry And Basmati Recipe By :Eating Well, Mar98 / Hanneman modified Serving Size : 3 Preparation Time :0:30 Categories : Fish & Seafood Oriental Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- non-stick cooking spray 1/2 cup chopped onion -- white or mild ______ 2 medium garlic cloves -- minced 1 teaspoon fresh ginger root -- minced 1/3 cup diced red bell pepper ______ 1/8 teaspoon sesame oil -- or less, optional 2 tablespoons curry powder -- West Indian mild 1/2 teaspoon ground cumin 1 teaspoon ground coriander 2 tablespoons chopped jalapeno pepper -- roasted 2 tablespoons salsa verde ______ 6 ounces evaporated skimmed milk -- canned 1/4 cup Thai light coconut milk -- unsweetened ______ 3/4 pound large shrimp -- peeled and deveined 1 cup frozen green peas -- with waterchestnuts -- diced, optional 1/4 teaspoon low-sodium soy sauce 3 tablespoons chopped fresh cilantro ______ 1 1/2 teaspoons cornstarch -- mixed with 1 tablespoon fresh lime juice ***FOR SERVING*** lime wedges -- optional garnish 2 cups cooked basmati rice -- white fresh cilantro leaves -- optional garnish ADVANCE PREP: Have all chopped and measured. Mix the diced roasted green chile peppers with the salsa verde (containing tomatillos). Blend the curry, cumin and coriander in a small bowl. Thaw, remove the tail, drain and dry the shrimp. The peas do not need to be thawed. Combine the evaporated and coconut milk. 1. Coat a large deep skillet or wok with non-stick spray. Add the onion. Heat pan over medium-high heat. Cook, stirring, about 3 minutes. 2. Reduce heat to medium. Add red pepper, garlic and ginger. Cook, stirring about 3 minutes or until onions are soft. 3. Working quickly and stirring frequently to blend and prevent burning: add the sesame oil; jalapeno and salsa; curry powder blend. Cook, stirring, until fragrant, 1 to 2 minutes. 4. Reduce heat to medium-low; add the milks. Bring to a simmer, stirring constantly. Simmer (uncovered) for 5 minutes. Add peas and water chestnuts and return to a simmer. Add the shrimp and cook, uncovered, stirring often, until shrimp are pink and peas are warmed through, about 5 minutes. Season with soy and cilantro and blend well. If necessary, reduce heat to a low setting to keep the dish warm. NOTE: The shrimp will continue to cook and may and toughen. 5. Re-dissolve the cornstarch and lime juice solution. Increase heat under the wok to medium-high; when just starting to bubble (simmer) add the cornstarch and thicken the sauce. Remove from heat as soon as the sauce is ready. Serve in a large shallow bowl, side by side, with hot steamed basmati, lime wedges and fresh cilantro leaves, if desired. PER SERVING WITH RICE: 404 CAL, 5.7g fat (12.6% cff); 53.6% from carbs; 33.8% from protein. >Idea from "Calorie Count Down," by Elizabeth Hiser for 1998 March issue of EatingWell (magazine). >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : REVIEW: Memorial one bowl meal that was both colorful and aromatic; not too hot; creamy yet light. Intriguing: flavors changed slightly as we ate more. Warming dish that would please dinner guests. Could keep it warm in a crockpot and serve on buffet. Likely good with crab or lobster meat. HOT VARIATION: substitute the hot curry (Madras), but start with half the measure and add more to taste. VEGETARIAN: Try cauliflower; or a medley of potatoes (sweet, gold, and new) especially if they were crisped (sauteed or roasted). The mango chutney on the table was not touched. This was good as is. * Exported from MasterCook * Shrimp Paella Recipe By :Good Housekeeping 3/98 Serving Size : 6 Preparation Time :1:15 Categories : Fish & Seafood Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 medium onion -- finely chopped 1 medium red pepper -- finely chopped 2 garlic cloves -- minced 1/4 teaspoon ground red pepper -- (cayenne) 1 can tomatoes in puree -- (14 oz ounces) 1/2 cup dry white wine 1/4 cup fully cooked chorizo sausage -- diced OR pepperoni 2 bottles clam juice -- (8 oz) 2 cups medium-grain rice 1/8 teaspoon loosely packed saffron threads -- crumbled 1/8 teaspoon dried thyme 1 bay leaf 1 package frozen baby peas -- (10 ounces) 1 pound large shrimp -- peeled and deveined and cut lengthwise in half 1/4 cup chopped fresh parsley leaves lemon wedges 1. Preheat oven to 350F. In deep 12-inch skillet with heat-safe handle heat olive oil over medium heat. Add onion and red pepper, and cook until vegetables are tender, about 10 minutes stirring occasionally. Stir in garlic and ground red pepper, and cook 30 seconds Add tomatoes with their puree and white wine; cook, stirring frequently until mixture is very dry, breaking up tomatoes with side of spoon. 2. Stir chorizo, clam juice, rice, salt saffron, thyme, bay leaf, and 2 1/4 cups water into tomato mixture; heat to( boiling over high heat. Cover skillet and bake 15 minutes. 3. Stir in frozen peas. Tuck shrimp into rice mixture; cover and bake 10 to 15 minutes longer, until shrimp turn opaque. Remove skillet from oven and let stand a few minutes. Discard bay leaf. Sprinkle paella with parsley and serve with lemon wedges. Makes 6 main-dish servings. 11%cff. Each serving: About 400 calories, 22 g protein, 64 g carbohydrate, 5 g total fat (1 g saturated), 101 mg cholesterol, 975 mg sodium. Scanned, Typed or Downloaded and Busted by Marcia Fasy >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Smashed Potato And Broccoli Casserole Recipe By :Cooking Light (Magazine) August 1997 Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Pounds baking potatoes -- halved 1 Cup chopped broccoli 1/2 Cup diced onion 1/2 Cup part-skim ricotta cheese 1/2 Teaspoon dried dill -- *see tip 1/2 Teaspoon salt 1/8 Teaspoon ground red pepper 8 Ounces nonfat sour cream Cooking spray 3/4 Cup lowfat sharp cheddar cheese -- shredded (3oz) 1. Preheat oven to 375F degrees. 2. Place potatoes in a saucepan; cover with water. Bring to a boil. Reduce heat; simmer 20 minutes or until tender. Drain potatoes in a colander over a bowl, reserving 1 cup cooking liquid. Return potatoes and liquid to pan; mash with a potato masher until slightly chunky. 3. Add chopped broccoli and next 6 ingredients (broccoli through sour cream) to pan, and stir well. Spoon potato mixture into an 11 x 7-inch baking dish coated with cooking spray; bake at 375F for 35 minutes. Sprinkle with cheddar cheese; bake an additional 5 minutes or until cheese melts. Yield: 6 servings (serving size: 1 cup). CALORIES 292 (17% from fat); FAT 5.6g (sat 3.2g, mono 1.5g, poly 0.3g); PROTEIN 14.9g; CARB 45.5g; FIBER 3.9g; CHOL 19mg; IRON 2.5mg; SODIUM 405mg; CALC 257mg *TIP: triple the quantity of dill when using fresh, chopped. >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : While most potato casseroles are served as side dishes, this one has enough protein to be served as a main dish. * Exported from MasterCook * Smothered Potatoes And Cabbage (W/ Optional Sausage) Recipe By :Fiery Foods that I Love, Paul Prudhomme Serving Size : 6 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Potatoes Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Seasoning Mix: 2 teaspoons salt 1 1/2 teaspoons cayenne 1 1/2 teaspoons onion powder 1 1/2 teaspoons ground dried ancho chiles 1 1/2 teaspoons ground dried guajillo chile 1 teaspoon ground cumin 1 teaspoon paprika 1 teaspoon white pepper 3/4 teaspoon black pepper --- 2 pounds potatoes -- large dice 6 cups cabbage -- large dice 2 cups nonfat beef stock -- or veggie stock 4 nonfat tofu hotdogs -- in 1/2" slices * liquid for sauteing -- ** * Original recipe called for 1 pound andouille sausage. You could probably use any highly seasoned lowfat turkey sausage with great success. This would also be good with only the potatoes and cabbage. ** Original called for 2 tbsp vegetable oil. I found the spices did fine in a little water. Combine the seasoning mix ingredients. Put all the cabbage, 1/2 the potatoes, and 3 tablespoons of the seasoning mix in a deep, hot skillet. Stir until all the ingredients are coated with the seasoning mix. Cover and cook, stirring frequently, for 4 minutes. Reduce the heat. Add the stock and the remaining potatoes and cook until the potatoes are tender, about 15-20 minutes. Add the nonfat hotdog slices just before the potatoes are fully cooked. (The hotdog slices only need to be heated as they are fully cooked when purchased.) If you decide to use a lowfat seasoned sausage, cook it first, then add the seasonings and proceed with the recipe. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Here's a great chile-head dish. Don't be turned off if you don't have (or know) the specific dried peppers Prudhomme calls for. He states in the intro to the book that the type of chile doesn't matter, but you do need to use a variety for the best results. I used 2 different hotter dried chiles (Arbol and Pasilla -- I think -- I used what I had stored in unlabelled plastic baggies :-) ). We found the flavor to be extremely complex and wonderful. But I will admit that although it didn't seem hot while we were eating it, when we put the forks down, we both had "rushes". :-) By choosing milder chiles, and reducing the cayenne pepper, you can control the heat. I didn't use any sausage (which was in the original recipe), but at the last minute I did decide to throw in some "Smart Dogs" (nonfat tofu dogs - the BEST, IMHO) that needed to be used. They added some texture but definitely weren't necessary. * Exported from MasterCook * Soft Spice Biscotti Recipe By :Cooking Light, September 1997, page 120 Serving Size : 24 Preparation Time :0:00 Categories : Cookies & Bars Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup granulated sugar 1 cup packed dark brown sugar 1/2 cup sliced almonds 1/3 cup vegetable oil 2 teaspoons ground cinnamon 1 teaspoon ground cloves 2 teaspoons water 2 large egg whites 1 large egg 2 1/2 cups all-purpose flour 2 teaspoons baking powder Cooking spray 1. Preheat oven to 375 degrees. 2. Combine first 9 ingredients in a large bowl; beat at low speed of a mixer for 1 minute. Combine flour and baking powder; gradually add flour mixture to sugar mixture, beating until well-blended (dough will be soft). Turn dough out onto a lightly floured surface; shape dough into 3 (6 x 4-inch) rectangles. Place rectangles on a baking sheet coated with cooking spray; flatten to 3/4-inch thickness. Bake at 375 degrees for 25 minutes. Remove rectangles from baking sheet; cool 10 minutes on a wire rack. 3. Cut each rectangle diagonally into (3/4-inch) slices. Yield: 2 dozen. Calories 98 (28% from far): FAT 3g (sat 0.5g, mono 1.1 g, poly 1.2); PROTEIN 1.5g, CARB 16.6 g; FIBER 0.4g; CHOL 6mg; IRON 1mg; SODIUM 7mg; CALC 26mg. >From: "Szakacs, Luisa" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Soyburgers, Basic Recipe By :Mollie Katzen's Vegetable Heaven (1997) Serving Size : 7 Preparation Time :0:00 Categories : Burgers & Loaves Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 15 ounces cooked soybeans -- rinsed and drained -- (from 1-1/2 to 2 cups) -- *see tip 1/2 cup mashed tofu -- *see tip 1 teaspoon salt 1 large garlic clove -- may be doubled 1 cup minced onion 2 scallions -- minced parsley -- a handful 2 tablespoons minced fresh dill weed -- (2 to 3 tbs) 2 tablespoons cider vinegar 2 teaspoons dry mustard 2 cups fine dry breadcrumbs -- *see tip Substitute: cooked short-grain brown rice vegetable oil -- for the pan Place everything except the bread crumbs (or rice) and cooking oil in a food processor and puree until fairly smooth. Transfer to a bowl and add the bread crumbs or rice. Stir until well combined. Form into patties about 4 inches in diameter and l/2 inch thick, using about 1/2 cup of the mixture for each patty. Heat a heavy nonstick skillet and brush with oil. When the pan is hot, add the burgers, turn the heat down to medium, and cook for about 10 minutes on each side. Watch them carefully so they get nice and brown, but don't burn. Serve hot, in burger style (see notes.) Yield: 6 to 8 4-inch burgers. Preparations time: 30 minutes after the soybeans are cooked (10 minutes of work). BOOKs NOTEs: "Don't Knock 'Em Till you Try 'Em" -- You can buy many types of veggie burgers" these days, but just in case you'd prefer to make them yourself, here is the original concept. These simple, good, inexpensive burgers can be assembled and sauteed in just 30 minutes so it's not nearly as much work as it might seem. Serve Soyburgers with or without toasted buns, accompanied by the traditional burger trimmings -- mustard, ketchup, mayonnaise, onion, tomato, pickles, etc. You can freeze the uncooked patties. Just wrap each burger in plastic wrap, then store all the individually wrapped patties together in a sealed plastic bag in the freezer. You can defrost one at a time, as needed, and saute to order. TIP: * Soak and cook dried soybeans ahead of time (see package for directions), or buy canned soybeans in a natural foods store. * Soyburgers can be made with bread crumbs or with cooked short grain brown rice. With rice, you have a wheat-free option, and the burger will come out crumblier, but crunchier. With bread crumbs. they hold together better The burgers taste great both ways. If you re using rice, cook it in advance and allow to cool. *MC-PER SERVING (1/7): 243 CAL, 7.6g fat (27.4% cff); 48.6% from carbs; 23.9% from protein, Estimated using nutritional values of Mori-Nu Soft Tofu. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spiced Apricot 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 finely chopped onion 2 cloves minced garlic 1/2 teaspoon ground cumin 1/4 teaspoon ground cinnamon 1 pinch cayenne pepper ______ 1/2 cup unsweetened pineapple juice 1/2 cup low-salt chicken broth -- defatted 1/3 cup chopped dried apricots 2 tablespoons fresh lemon juice ______ salt and pepper 2 tablespoons chopped fresh mint -- for garnish [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 1 minute. [3] MAKE SAUCE: Add the pineapple juice, broth, apricots and lemon juice. Bring to a simmer. Cook until slightly thickened, about 5 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 sauce with salt and pepper and spoon over the chicken. Garnish. >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: 205 CAL, 5.2g fat (22.5% cff). If served with 1/2 cup of hot cook white rice, add 130 cals. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Chicken And Spinach Couscous Recipe By :SHAPE Cooks 1998 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Grains & Cereals Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Water 1 bay leaf 6 black peppercorns 4 skinless boneless chicken breast halves 1 1/2 cups boiling water 1 1/2 cups instant couscous 6 cups fresh spinach 2 cups chicken broth 2 teaspoons turmeric 4 tablespoons white wine 1 teaspoon Indonesian chili paste -- or sauce OR dried red pepper flakes 1 teaspoon chopped parsley 1 teaspoon chopped sage 1 teaspoon chopped thyme 8 artichoke hearts -- water-packed 2 medium tomatoes 1/4 cup grated Parmesan cheese ADVANCE PREP -- CHICKEN: Fill a large skillet with water and add bay leaf and peppercorns; bring to a boil and add chicken breasts. Reduce heat and simmer until chicken is cooked through, about 20 minutes. Cool, drain and place in a resealable plastic bag. COUSCOUS: In medium saucepan, bring 1 1/2 cups water to a boil; turn off heat, stir in couscous and cover. After about 5 minutes, when the water is absorbed and the couscous is fluffy (use a fork to fluff), spill it out onto a cookie sheet to cool. Transfer cooled couscous to an airtight container. SPINACH: Wash spinach thoroughly and, with water still clinging to its leaves, place in a large pot and cover. Cook over medium-low heat until the spinach wilts. Drain, cool and place in a resealable plastic bag. SAUCE: In another medium saucepan, bring the chicken broth, turmeric, white wine and chili paste or flakes to a boil. Reduce heat and simmer for 5 minutes. Cool and transfer to an airtight container. Chop herbs and place in a resealable bag. Refrigerate all of the above ingredients until needed. PREP: Cut chicken into one-inch pieces, slice artichoke hearts and dice tomatoes. Place couscous and sliced artichoke hearts in a large saucepan. Heat briefly over medium-low heat, then add chicken, spinach, tomatoes and broth. Cook for 3 to 4 minutes more, or until heated through, stirring constantly. Stir in the Parmesan cheese and herbs. Divide among 4 bowls and serve. Per serving: 510 calories, 11 percent fat (6.2 grams), 53 percent carbohydrate, 36 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. With a little advance prep, this satisfying dish can be a quick lunch or dinner. Just heat, stir and serve. * Exported from MasterCook * Spicy Chickpea Samosas Recipe By :Weight Watchers Versatile Vegetarian Serving Size : 8 Preparation Time :0:00 Categories : Appetizers Indian Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***DOUGH*** 1 1/2 cups all-purpose flour 1 teaspoon baking powder 1/4 teaspoon salt 1/3 cup part-skim ricotta cheese 3 tablespoons 1% low-fat milk 1 egg white 2 tablespoons vegetable oil ***FILLING*** 2 teaspoons vegetable oil 1 teaspoon curry powder 1/4 teaspoon ground cumin 1/2 onion -- finely chopped 1 piece (1-inch) gingerroot -- peeled and minced 1 garlic clove -- minced 15 ounces chickpeas -- rinsed and drained 1 tablespoon chopped green chiles 1/2 cup frozen peas -- thawed 1 tablespoon fresh lemon juice 1/4 teaspoon salt To prepare the dough, in a food processor, combine the flour, baking powder and salt; pulse to blend. Add the cheese, milk, egg white and oil; pulse until the dough begins to hold together. Gather into a ball, wrap in plastic and refrigerate at least 1 hour. (The dough may be wrapped in plastic and refrigerated up to 2 days at this point; let stand 1 hour at room temperature and proceed with recipe.) To prepare the filling, in a large nonstick skillet, heat the oil. Add the curry and cumin; cook, stirring constantly, until just fragrant, about 30 seconds. Add the onion, ginger and garlic; cook, stirring as needed, until the onion is softened, about 5 minutes. Add the chickpeas, chiles and 3/4 cup water; cook, stirring gently, until most of the liquid is evaporated, 4-5 minutes. Remove from the heat and mash until fairly smooth. Gently stir in the peas, lemon juice and salt, taking care not to mash the peas. Let stand 30 minutes. Preheat the oven to 425o F. Spray a baking sheet with nonstick cooking spray. Sprinkle a work surface with a little flour. Place a small bowl of warm water by the work surface. Divide the dough into fourths and roll each between your palms into a ball. Roll each ball into an 8" round and cut each in half. Moisten the straight edge of a dough half with a few drops of water. Fold over the straight edges, forming a cone, and press firmly to seal. Place about 2 tablespoons of the filling in the cone, then moisten the cone's open edges with a little water; firmly pinch the edges together. Repeat to make 8 samosas. Place the samosas on the baking sheet and spray them lightly on both sides with nonstick cooking spray. Bake 15 minutes, until lightly browned. SERVING PROVIDES: 1 Bread, 1 Protein/Milk, 1 Fat. *SAMOSAS :A favorite snack in India, samosas are dumplings stuffed with curried vegetables. PER SERVING: 192 Calories, 6 g Total Fat, 1 g Saturated Fat, 3 mg Cholesterol, 286 mg Sodium, 26 g Total Carbohydrate, 3 g Dietary Fiber, 7 g Protein, 81 mg Calcium . Recipe from Weight Watchers Versatile Vegetarian (C) Weight Watchers Light and Tasty Deluxe 1997 The Learning Company, Inc. Recipes Weight Watchers International, Inc., owner of the registered trademark. Notes: These delicious bite-size turnovers are a popular Indian snack. They're usually made with potatoes, but chickpeas add a healthful protein boost. Traditionally, samosas are deep-fried; here baking makes them every bit as delicious without adding calories. >from kitPAT-hanneman phannema@wizard.ucr.edu - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stir Fried Carrots And Potatoes Recipe By :Great Recipes for Good Health, Readers Digest Serving Size : 4 Preparation Time :0:00 Categories : Potatoes Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon corn oil 4 medium carrots -- (about 1/2 pound) -- peeled and cut into matchstick pieces 1/2 cup water 1 large all-purpose potato -- peeled and cut into matchstick strips 1/8 tsp black pepper 1 tablespoon snipped fresh chives -- or minced parsley In a 10" nonstick skillet, heat the corn oil over moderately high heat for 1 minute. Add the carrots and cook, stirring, for 1 minute. Stir in 1/4 cup of water and steam, covered, over moderate heat, shaking the pan occasionally, for 3 minutes or until the liquid has evaporated. Add the potato and the remaining water and steam, covered, for 3 minutes or until the water has evaporated and the vegetables are just tender. Season with pepper and sprinkle with chives. Calories per serving: 86 book/151 my software 22%CFF Total fat: 4g/4g Sat fat: 0g/0g Chol: 0mg/0mg Protein: 1g/3g Carb: 13g/27g Sodium: 21g/32g Sugars: 0/0 Fiber: 2g/1g >From: BunnyMama@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Strawberry Cream Gelatin Salad Recipe By :Healthy Homestyle Cooking Serving Size : 8 Preparation Time :0:00 Categories : Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups boiling water 1 pkg sugar-free strawberry gelatin -- (8 oz serving) 2 10 oz pkgs frozen sliced strawberries -- partially thawed 1 16 oz can crushed pineapple -- drained 1/2 cup powdered sugar 1/2 cup soft-style light cream cheese -- * see note 1 cup fat-free ricotta cheese In a large bowl, stir together the water and gelatin until the gelatin is dissolved. Stir in the strawberries and pineapple. Pour half of the mixture into an 11"x7"x1 1/2" baking dish. Chill in the refrigerator about 30 minutes or until semi-firm. Set the remaining gelatin mixture aside at room temperature. Meanwhile, in a small bowl, stir together the powdered sugar and cream cheese until well combined. Fold in the ricotta. Carefully spread the cheese mixture on top of the semi-firm gelatin. Then spoon on the remaining gelatin mixture. Chill in the refrigerator for 3 to 4 hours or until firm. Cut into pieces to serve. Makes 8 side-dish servings. Calories: 174 Fat: 3g Calories from fat: 13% Cholesterol: 8mg >From: -Kat- - - - - - - - - - - - - - - - - - - - NOTES : Be sure to use light cream cheese rather than the fat-free variety. Using fat-free cream cheese will result in a runny topping. * Exported from MasterCook * Strawberry Frozen Yogurt Recipe By :Homemakers Magazine - May 1995 Serving Size : 4 Preparation Time :0:00 Categories : Desserts Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups fresh strawberries -- or frozen 1/2 cup sugar 2 cups plain lowfat yogurt 1. In a food processor process strawberries and sugar until smooth. 2. Spoon into saucepan; cook stirring over medium heat for 7-9 minutes or until sugar has completely dissolved. 3. Let cool completely; stir in yogurt. 4. Freeze in ice-cream maker according to manufacturers directions. from the recipe files of RecipeLu Notes: 190 calories, 2g fat, 9.3 CFF >From: RecipeLu - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Strawberry Lemon Trifle Recipe By :Quick Cooking Mag Serving Size : 14 Preparation Time :0:00 Categories : Cakes & Frostings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Ounces nonfat cream cheese -- softened 1 Cup nonfat lemon yogurt 2 Cups skim milk 1 Package instant Lemon pudding 2 Teaspoons grated lemon peel 2 1/2 Cups sliced fresh strawberries -- divided 1 Tablespoon white grape juice -- or water 1 prepared angel food cake -- (10 inches) In a mixing bowl, beat cream cheese and yogurt. Add the milk, pudding mix and lemon peel; beat until smooth. In a blender, process 1/2 c. strawberries and grape juice until smooth. Tear cake into 1-in. cubes; place a third in a trifle bowl or 3 qt. serving bowl. Top with a third of the pudding mixture and half of the remaining strawberries. Drizzle with half of the strawberry sauce. Repeat. Top with remaining cake and pudding mixture. Cover and refrigerate for at least 2 hours. Yields 14 serving. Nutrition: One serving equals 180 calories 378 mg sodium 2 mg cholesterol 39 g carbo. 6 g protein trace fat Dietetic exchanges = 2 starch, 1/2 fruit NOTE: I substituted FF/SF pudding, was out of Lemon so used French Vanilla. >From: Dianna Blair - - - - - - - - - - - - - - - - - - - NOTES : I tried this out on the family. Big success. This is from a magazine called "Quick Cooking" and new publication from the people at Taste of Home. This magazine is WONDERFUL. Everything in it can be cooked and on the plate in about 30-45 minutes. * Exported from MasterCook * Sweet Potato Dal (India) Recipe By :Jay Solomon (1995) Global Vegetarian Serving Size : 4 Preparation Time :0:00 Categories : Indian Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 teaspoons canola oil 1 medium yellow onion -- finely chopped 2 cloves garlic -- minced minced chili pepper* -- optional 1/2 teaspoon turmeric 1/2 teaspoon ground cumin 1/2 teaspoon coriander OR garam masala -- *see tip 1/4 teaspoon black pepper 1 cup brown or red lentils -- sorted and rinsed 4 cups water 2 cups sweet potatoes -- peeled and diced 1/2 teaspoon salt In a saucepan, heat the oil. Add the onion and garlic (and minced chili pepper) and saute for 5 minutes. Stir in the turmeric, cumin, coriander, and pepper; cook for 1 minute more. Stir in the lentils and water and cook over medium-low heat for 15 minutes, stirring occasionally. Stir in the potatoes and cook for about 30 minutes more, stirring occasionally, until the lentils are tender. Stir in the salt. Transfer to a large serving bowl. Serve with an Indian flat bread or flour tortilla and a sauce such as yogurt, cucumber and chopped parsley. VARIATION: Instead of sweet potatoes, substitute Butternut or other winter squash. TIPs: Garam masala is a fragrant blend of spices commercially available. Check spice sections and international foods sections of supermarkets. Or the Eat-LF Archives at www.reggie.com >Mc-PER SERVING: 264CAL, 5.03 fat (17.4% cff). 41.5g carbs; 16.6g fiber; 286mg sodium. - - - - - - - - - - - - - - - - - - - NOTES : This makes a good side dish. Control how spicy it is. (coriander or Masala) pepper or not. * Exported from MasterCook * Szechuan Broccoli Recipe By :1,000 Vegetarian Recipes Serving Size : 4 Preparation Time :0:00 Categories : Oriental Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Tablespoons water 2 Tablespoons dry sherry 2 Teaspoons soy sauce 1 Tablespoon hoisin sauce 1 Teaspoon cornstarch 14 Cups broccoli florets -- 2 heads of broccoli 1 Teaspoon olive oil -- original was 1 tbsp 1 Tablespoon fresh ginger -- minced 3 Cloves garlic -- minced 1/4 Teaspoon red pepper flakes 1 Teaspoon sesame oil 1. In a medium bowl, stir together the water, sherry, soy sauce, hoisin and cornstarch; set aside. 2. Cut the broccoli heads into florets; peel the stems and slice thin. Set aside. 3. In a wok or large skillet, heat the olive oil over high heat. Add the ginger, garlic, and red pepper flakes; cook, stirring, 30 seconds. Add the broccoli; cook, stirring, until tender-crisp, about 5 minutes. 4. Add the sauce; cook, stirring, until broccoli is coated, about 1 minute. Add the sesame oil. Serves: 4 Calories: 222 (24% from fat) Fat: 7g Carbohydrates: 32g Cholesterol: 1mg Fiber: 16g >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tamale Soup Recipe By :Follow Your Heart, Canoga Park, CA Serving Size : 10 Preparation Time :1:00 Categories : Mexican & Southwestern Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***[MAKES 3-1/2 TO 4 QUARTS]*** 2 2/3 cups dried pinto beens -- presoaked (1 pound) 8 cups water 1 large bay leaf 1 cup yellow onion -- chopped 1/2 cup diced green or red bell pepper 2 cups celery -- chopped 1 tablespoon dried chives 1 teaspoon celery salt 3 medium garlic clove -- pressed or minced 1 tablespoon tamari soy sauce 1/4 teaspoon cayenne pepper 2 teaspoons ground cumin 1/3 cup olive oil 3/4 cup yellow cornmeal 1 tablespoon imitation (soy) bacon bits Sea salt -- to taste Prep/cook time: 1 hour Soak beans in 6 cups water for at least 6 hours or overnight. Drain and discard soaking water. In a 5- or 6-quart pot, bring 8 cups of water, along with pre-soaked pinto beans and bay leaf, to a boil. Simmer, covered, for about 20 minutes. Add the onion, bell pepper, celery, chives, celery salt, garlic, tamari, cayenne pepper, cumin and olive oil. Return mixture to a boil, then reduce heat and simmer, covered, until beans are tender, about 30 minutes. In a blender, combine 2 cups of the hot soup broth with cornmeal and imitation bacon bits until smooth. (Keep lid on tight.) Stirring constantly, gradually add cornmeal mixture to soup. Simmer and continue cooking for about 10 minutes, or until cornmeal is cooked (soup will thicken). Add sea salt, and adjust seasonings to taste. Serve hot. Per serving (1-1/2 cups) 277 calories, 26 percent fat (8 grams), 57 percent carbs, 17 percent protein. >recipe from SHAPE Cooks Spring 1998. >from kitpath to eatlf cookbooks on 98Feb Lime may be substituted for the tamari. >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : We had the Tamale Soup (Follow your heart) tonight and were happy. The soup was a bit bland but a few dashes of Hab-sauce cured that. Omitted the bacos and used left over Pork and Ham Loaf with Orange Ginger Mustard Glaze [M] (see recipe). Very, very filling. Sample recipe from the Follow Your Heart's Vegetarian Soup Cookbook (Woodridge Press, 1995). The restaurant opened in the late sixties in the Los Angeles area in the back of a natural foods store. The soups have always drawn crowds. * Exported from MasterCook * Tandoori Chicken Wrap Recipe By :Cooking Light, January/February 1998 (modified) Serving Size : 4 Preparation Time :1:00 Categories : Chicken Indian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons low sodium soy sauce 1 teaspoon ground cumin 1 teaspoon ground turmeric 1/2 teaspoon ground coriander 1/4 teaspoon ground red pepper 1/4 teaspoon orange zest 1 pound boned and skinned chicken breast halves -- cut into strips 1 teaspoon sesame oil 1 1/2 cups carrots -- julienned 1/3 cup sliced green onions 1/4 cup fresh cilantro leaves 8 flour tortillas 3/4 cup Tomato Curry Yogurt, see recipe 1/2 cup mango chutney Combine the first 7 ingredients in a medium bowl, stirring to coat chicken. Cover mixture, and marinate in refrigerator for 30 minutes. Heat 1 teaspoon sesame oil in a large non-stick skillet or wok coated with cooking spray over medium heat. Add chicken and cook 8 minutes or until done. Add carrot and green onions and cook for 10 minutes or until vegetables are softened, but still crunchy. Stir in cilantro leaves. Spread 3 tablespoons Tomato-Curry Yogurt over each tortilla. Top each with chicken and vegetable mixture. Roll up tortillas and serve each wrap with 2 tablespoons of mango chutney. Per serving: 541 Calories; 8g Fat (14% calories from fat); 36g Protein; 78g Carbohydrate; 67mg Cholesterol; 1106mg Sodium >From: "Joanne M. McAndrews" - - - - - - - - - - - - - - - - - - - NOTES : This was part of dinner last night, and it was incredible!! I will definitely make it again. It would be good over cooked basmati rice, too. * Exported from MasterCook * Thai Chickpeas Recipe By :Lorna Sass' Cooking Under Pressure Serving Size : 4 Preparation Time :0:00 Categories : Legumes Oriental Problem Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Cups dried chickpeas -- picked over and rinsed, -- soaked overnight in ample water to cover or speed-soaked 3 Cups light coconut milk -- * 1 Teaspoon minced garlic 3/4 Pound sweet potatoes -- peeled and -- cut into 1-inch chunks I cup (drained) plum tomatoes -- coarsely chopped -- fresh or canned -- (I omitted) 1 Tablespoon mild curry powder 1/4 Cup minced fresh coriander --- 1/2 C Minced Fresh Basil --- 1 Tbsp Tamari Soy Sauce -- To 2 Tbsp * (I used half water to lower calories and fat) Drain and rinse the chickpeas. In the cooker, combine the chickpeas, coconut milk, garlic, sweet potatoes, tomatoes, curry powder and coriander. Lock the lid in place. Over high heat, bring to high pressure. Lower the heat just enough to maintain high pressure and cook for 18 minutes. Allow the pressure to come down naturally or use a quick-release method. Remove the lid, tilting it away from you to allow any excess steam to escape. If the chickpeas are not tender, either return to high pressure for a few more minutes or replace (but do not lock) the lid and simmer until the chickpeas are done. Add the basil and soy sauce to taste as you break up the sweet potatoes and stir to create a thick sauce. serves 4-6 >From: Ilene Goldman - - - - - - - - - - - - - - - - - - - NOTES : Here is a good recipe using a pressure cooker. * Exported from MasterCook * Thymely Vegetable Soup With Ziti Recipe By :Smart Crockery Cooking, Carol Heding Munson (1996) Serving Size : 4 Preparation Time :0:00 Categories : Pasta Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups water 1 medium onion -- chopped 1/2 cup dried lentils -- rinsed 1 small carrot -- thinly sliced 1/4 teaspoon celery seeds 1 1/2 teaspoons brown sugar 1/4 teaspoon dried marjoram 1/4 teaspoon dried thyme -- leaves 1/8 teaspoon freshly ground black pepper 2 cloves garlic -- minced 3 teaspoons vegetarian bouillon -- dissolved in 1 2/3 cups water -- *see note 15 ounces (1-can) crushed tomatoes -- low salt 1/2 medium zucchini -- cut in half lengthwise and thinly sliced 1/2 cup frozen corn 2 tablespoons white wine vinegar 1/2 cup ziti pasta -- dry measure 1/2 cup grated Parmesan cheese -- or Romano cheese French bread -- to serve Mix 2 cups water, onions, lentils, carrots, and celery seed in an electric slow cooker. Stir in the sugar, marjoram, thyme, pepper, garlic, broth, tomatoes, zucchini, corn, and vinegar. Cover and cook on LOW for 6 to 8 hours or on HIGH for 4 to 5 hours. During the last hour of cooking stir in the ziti. Cover and cook until the ziti are al dente, 10 to 30 minutes. Divide the soup among 4 bowls, and sprinkle each serving with 2 tablespoons of cheese. Cook's Note: One 14-ounce can of vegetable broth can be used instead of the (bouillon) concentrate. Soup is best served freshly made. Herby flavor goes well with crusty rustic or french bread. Need 5 to 6 quart cooker. PER SERVING: 288 cals, 4.4 g fat (14% of calories), 2.5 g saturated fat, 10 mg cholesterol, 659 mg sodium (varies by bouillon), 3.5 g fiber. >From Carol Heding Munson (c) 1996: "Slow Simmered Soups" chapter in Smart Crockery Cooking (c) NY: Sterling IBSN 0-8069-6106-6. Kitpath Collection phannema@wizard.ucr.edu. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Toasted Ravioli With Italian Salsa Recipe By :American Heart Assn. (1997) 2nd Ed. Serving Size : 5 Preparation Time :0:20 Categories : Italian Pasta Salsas Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces filled ravioli -- frozen vegetable cooking spray 1/4 cup nonfat Italian salad dressing 1/2 cup dry breadcrumbs 1 1/2 teaspoons Italian herb seasoning ***Salsa*** 14 1/2 ounces no-salt-added whole tomatoes -- with juice or one can -- equiv. wt. 1/2 small red onion -- quartered 1 hot banana pepper -- or half green bell pepper -- cored 1 tablespoon chopped fresh basil 1 tablespoon chopped fresh oregano 1 clove garlic -- halved 1 teaspoon balsamic vinegar -- or red wine vinegar 1/4 teaspoon sugar *CORE PEPPERS by removing stems, seeds and ribs with caution. *SERVES 10 appetizers or 5 entrees. Cook ravioli; drain and cool for at least 10 minutes. Meanwhile, place all salsa ingredients in a blender or food processor and process for 15 to 20 seconds. Set aside. (May be made ahead and refrigerated for up to 4 days. Return to room temperature before serving.) Meanwhile, lightly spray 2 baking sheets with vegetable oil spray. Set aside. (May be prepared up to 8 hours ahead of time.) Using a pastry brush, lightly coat top of each ravioli with the salad dressing. Place on baking sheets. Mix bread crumbs and herbs. Sprinkle over ravioli. Preheat oven to 400F. Lightly spray tops of ravioli with vegetable oil spray. Bake the ravioli for 9 to 11 minutes. Drizzle the salsa on the plate and over the ravioli or use the salsa for dipping. >Cover recipe from American Heart Association's Low-Fat, Low-Cholesterol Cookbook (2nd ed) Random House. >from Pat Hanneman >Mc-PER SERVING Meat-filled: 283 cals, 9.7 g fat. (30.1% cff); or Mc-PER SERVING Cheese-filled: 239 cals, 7.1 g fat. (25.7% cff). >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : Traditionally the ravioli are deep-fried and served with a relish. These tidbits are baked and served with a tomato-onion-pepper salsa flavored with herb and vinaigrette common to the Italian kitchen. *When fresh herbs are not available, substitute dried; generally one third dry equals one whole measure of fresh. * Exported from MasterCook * Tomato Curry Yogurt Recipe By :Cooking LIght, January/February 1998 (modified) Serving Size : 4 Preparation Time :0:05 Categories : Condiments & Seasoning Indian Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup plain nonfat yogurt 1/2 cup no salt added tomato sauce 3/4 teaspoon curry powder 1/4 teaspoon sugar 1/8 teaspoon ground black pepper Combine all ingredients in a small bowl, cover and chill. Per serving: 44 Calories; less than one gram Fat (3% calories from fat); 4g Protein; 7g Carbohydrate; 1mg Cholesterol; 62mg Sodium >From: "Joanne M. McAndrews" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Truly Chocolate Syrup (For Hot Chocolate) Recipe By :The Oregonion - FoodDay, Frances Price Serving Size : 8 Preparation Time :0:00 Categories : Beverages Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup sugar 1/2 cup unsweetened cocoa powder 1/4 teaspoon ground cinnamon 1 1/3 cups cold water 1 tablespoon vanilla -- TO MAKE HOT CHOCOLATE: 5 1/3 cups lowfat 1% milk -- or skim milk In a heavy 1-quart saucepan, mix dry ingredients until lump-free. Stir in cold water and cook over medium heat, stirring often, until syrup comes to a full rolling boil. Remove from heat, stir in vanilla. Cool slightly, pour into glass pint jar with screw-top lid, cover and refrigerate up to 4 weeks. Makes 2 cups, enough for 8 large mugs of Hot Chocolate. TO MAKE HOT CHOCOLATE (one serving): Stir 1/4 cup TRULY CHOCOLATE SYRUP with 2/3 cup milk (skim or 1%) in a heavy saucepan and heat on stovetop; or combine in a large mug and microwave to just below boiling. Stir well and serve. Source: The Oregonian - FoodDay; recipe by Frances Price Page(s): FD8 Date Published: 2/3/98 >From: Darby Stanfill - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Turkey Piccata Recipe By :Elizabeth Hiser for Eating Well, Mar98 Serving Size : 4 Preparation Time :0:00 Categories : Italian Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lemon 1/3 cup all-purpose flour -- for dredging 1/2 teaspoon salt 1/2 teaspoon black pepper 1 pound turkey breast cutlets -- *see directions 2 teaspoons olive oil 1 clove garlic -- minced 1/2 cup low sodium chicken broth -- defatted 1 tablespoon large capers -- rinsed 1/2 teaspoon sugar 2 teaspoons whipped butter -- or substitute 1 tablespoon chopped fresh parsley ***FOR SERVING*** 2 cups cooked barley 2 cups broccoli -- steamed CUTLETS: skinless, boneless turkey breast portions, cut into cutlets; each cutlet cut in half for 8 pieces. 1. With a sharp knife, remove skin and white pith from lemon and discard. Working over a bowl, cut lemon segments from their surrounding membranes. Chop segments coarsely and reserve with the juice. 2. In a shallow dish, combine flour, salt and pepper. Lightly dredge turkey in flour mixture, shaking off excess. In a large nonstick skillet, heat oil over medium-high heat. Add turkey and cook until golden brown on the outside and no longer pink inside, 2 to 3 minutes per side. Transfer to a platter and keep warm. 3. Add garlic to the skillet and cook, stirring, for several seconds. Add chicken broth and bring to a boil, stirring and scraping up any browned bits. Cook for 1 minute. Stir in reserved lemon segments and juice, capers and sugar; cook for 30 seconds. Add butter. 4. Spoon sauce over turkey; sprinkle with parsley and a grinding of black pepper. Serve immediately. PER SERVING: 190 calories: 27 grams protein; 5 grams fat (1.7 grams saturated fat); 8 grams carbohydrate: 760 mg sodium; 76 mg cholesterol: 0 grams fiber. NOTES: Turkey Piccata is classic, quick and just under 200 calories. MAKE IT A MEAL: Serve with 1/2 cup barley and 1/2 cup steamed broccoli; include a few leaves. Total 315 cals. :>Recipe from article "Calorie Count Down" by Elizabeth Hiser. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Turnip Bisque With Crispy Shallots Recipe By :Weight Watchers Cut The Fat Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound purple turnips -- pared -- and cut into 1"cubes 10 ounces pared potatoes -- cut into 1" cubes 3 cups low-sodium chicken broth -- lowfat 2 teaspoons olive oil 1 cup thinly sliced shallots 1/8 teaspoon ground white pepper 1/8 teaspoon ground nutmeg In 3-quart saucepan over high heat, combine turnips, potatoes and 2 cups of the chicken broth; bring to a boil. Reduce heat to medium-low and cook 15 minutes, until vegetables are tender; cool slightly. While vegetables are cooking, place large nonstick skillet over medium heat 30 seconds; add oil and heat 30 seconds more. Stir in shallots; reduce heat to low. Cover and cook shallots, stirring occasionally, 13-15 minutes, until golden brown. Remove from heat. In food processor, puree turnip mixture until smooth. Return to saucepan. Stir in the remaining cup broth, the white pepper and nutmeg; heat through. Divide soup evenly among 4 bowls; sprinkle evenly with cooked shallots. SERVING (1 CUP WITH 2 TABLESPOONS SHALLOTS) PROVIDES: 1/2 Fat, 2 1/2 Vege-tables, 1/2 Bread, 15 Optional Calories; 4 grams Fat, 3 grams Fiber. PER SERVING: 154 Calories, 4 g Total Fat, 1 g Saturated Fat, 0 mg Cholesterol, 171 mg Sodium, 28 g Total Carbohydrate, 3 g Dietary Fiber, 6 g Protein, 66 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. >from Pat Hanneman (kitpath ) 98feb to Eat-lf mailing list : recipe archives. - - - - - - - - - - - - - - - - - - - NOTES : Not just another "potato" soup. The onions are sprinkled on top, with a dusting of nutmeg. Dinner for two or side for 4. Book Notes: Turnips make a thick, creamy, satisfying soup. You can substitute rutabaga for the turnips if you prefer. Pat's Notes: Not your ordinary potato soup. Finely chop about a fourth of the onions and sweat them very soup. Add those to the soup and then puree. Garnish the soup with the sliced onion and a dusting of nutmeg. It served two, with bread, Mollie Katzen's pickled carrots and shredded cabbage.