* Exported from MasterCook * Irish Soda Bread #5 Recipe By :Mauny Kaseburg, Seattle, WA Serving Size : 6 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups all-purpose flour -- (plus a little extra for kneading) 1 1/2 teaspoons salt 1 teaspoon baking soda 2 cups buttermilk Preheat oven to 375 degrees. Grease or place parchment paper on a baking sheet, or use a nonstick 8 inch round cake pan. In a large bowl, mix together and blend well the flour, salt and baking soda. Add the buttermilk and mix together with a fork until the dough holds together in a rough mass. Knead the dough on a lightly floured surface for about 30 seconds or until dough smooths out a bit. Pat the dough into an 8-inch round, about 1 1/2 inches thick. With a sharp knife, slash a large 1/4-inch deep "x" across the top of the dough. Transfer the bread to the baking sheet or the cake pan. Bake in the preheated oven for about 45 to 50 minutes or until it is nicely browned. Transfer to a cooling rack. While still warm, wrap the loaf in a slightly damp towel and allow to rest for at least 8 hours. Allow to cool before slicing or serving (IF you can resist!). Yields: one 8-in. round loaf. S(Collection): "(http://www.chefshop.com/)" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Whenever I need recipes or inspiration, when it comes to baking I always look to Marion Cunningham's The Fanny Farmer Baking Book (Knopf, 1984). It's so well worn now it actually falls open to certain recipes - one of those being Irish Soda Bread. Although it's hard to resist, follow Marion's recommendation and allow the bread to mellow for eight hours before slicing. This makes great toast, and spread with a good unsalted butter and jam, with a good cup of tea, you'll feel quite Irish! * Exported from MasterCook * Israeli Chickpeas Recipe By :Diabetes Forecast Magazine, March 2000, page 36 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Mediterranean Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 15 ounces canned chickpeas -- (garbanzo beans) rinsed and well-drained 1/2 teaspoon seasoned salt or to taste -- (optional) OR non-sodium seasoning 1 dash black pepper -- or to taste 1. Spray a large, heavy nonstick skillet with nonstick spray coating. 2. Add the chickpeas, and season with salt and pepper as desired. Cook over medium heat, shaking skillet often, until the chickpeas are lightly browned, 2 to 4 minutes. 3. Cool slightly before serving. Leftover chickpeas will keep in the refrigerator for 2 to 3 days and can be reheated in the microwave or served cold. NUTRITION FACTS: Servings 4, Serving Size 1/4 cup Preparation time 3 minutes Exchanges: 1 Starch, 1 Very Lean Meat, Calories 118, Calories from Fat 17, Total Fat 2 g, Saturated Fat 0g, Cholesterol 10 MG. Sodium 105 MG, Carbohydrate 20 g, Dietary Fiber 6 g, Sugars 3 g, Protein 6 g From Kathleen - - - - - - - - - - - - - - - - - - - NOTES : Chickpeas (garbanzo beans) are good right from the can. This quick method makes them even better. --- I made a recipe similar to this recently only the chickpeas were seasoned then baked in the oven. They were very good. You have to be careful not to overbake them though. They get very hard. [WhoMe40@aol.com] * Exported from MasterCook * Lemony Orzo Salad Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup uncooked orzo (rice-shaped pasta) 1 1/3 cups diced zucchini 1/3 cup diced red onion 1/3 cup minced fresh parsley 3 tablespoons fresh lemon juice 1 tablespoon minced fresh or 1 teaspoon dried basil 1 tablespoon olive oil 2 teaspoons minced fresh mint 1/2 teaspoon salt 1/4 teaspoon black pepper 1 cup diced tomato 1/3 cup crumbled feta cheese -- (1-1/2 ounces) 2 tablespoons chopped pitted kalamata olives Cook orzo according to package directions, omitting salt and fat. Drain well. Combine orzo, zucchini, and onion in a large bowl; toss well. Combine parsley and next 6 ingredients (parsley through pepper); stir well with a whisk. Stir into orzo mixture; add tomato, cheese, and olives, tossing gently to coat. Source: "Clueless Gourmet: Great Sides for Everyday Meals (online)" Yield: "4 1/2 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lentil Salad With Olives And Oranges Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 15 oz lentils 1 11 oz can mandarin oranges in water -- drained 1 small red onion 1/2 cup chopped parsley 2 garlic cloves 1 tbsp extra virgin olive oil 3 tbsps nonfat chicken broth 2 tablespoons fresh lemon juice 1 teaspoon ground cumin 1 teaspoon salt Freshly ground black pepper 1/4 cups chopped pitted oil-cured olives Rinse and drain the lentils. Drain the mandarin oranges. Mince the 1 red onion. Chop enough parsley to measure 1/2 cup; chop enough olives to measure 1/2 cup. Mince the 2 garlic cloves. In a medium bowl, combine the minced garlic, 1/3 cup olive oil, 2 tablespoons lemon juice, 1 teaspoon each of cumin and salt, and pepper until well blended. Gently fold in the drained lentils and oranges, red onion, parsley, and 1/2 cup olives, combining well. Source: "http://www.minutemeals.com/cgi-bin/SoftCart.exe/pages/recipes/print/s 0044eprint.htm?L+minutemeals+iiqy7296+953783820" S(Formatted by Whome40@aol.com Mar 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : Kristin notes: Original recipe called for 10 oz goat cheese and lettuce cups for serving. Try adding a few ounces of reduced fat feta instead? original recipe called for 5 tbsp. olive oil and no broth. This seems like a lot of dressing for such a small amount of salad. Original recipe called for 1/2 cup olives. I like this combo but I think I'd try to use mandarin oranges in juice then use the juice in the dressing. Or even use a fat free Italian or Raspberry vinaigrette (purchased). * Exported from MasterCook * Lentil Stew With Rosemary Recipe By :Melanie Barnard and Brooke Dojny for AMA Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 tablespoons extra virgin olive oil 1 medium onion -- chopped 2 carrots -- peeled and thinly sliced 1 large celery rib -- thinly sliced 2 garlic cloves -- finely chopped 3 cups defatted low-sodium chicken broth or vegetable broth 1 1/2 cups dried green or brown lentils -- rinsed and picked over 16 ounces stewed tomatoes with juice 1 bay leaf -- broken in half 1/2 teaspoon salt -- or to taste 1 1/2 teaspoons chopped fresh rosemary 1 1/2 teaspoons chopped fresh sage 2 teaspoons balsamic vinegar freshly ground black pepper and salt Heat the oil in a medium-large saucepan. Add the onion, carrots, and celery, and cook over medium heat, stirring occasionally, until they begin to soften, about 5 minutes. Add the garlic and cook, stirring, for 1 minute. Add the broth, lentils, tomatoes, bay leaf, salt, and 2 cups of water. Bring to a boil, breaking the tomatoes into chunks with the side of a spoon if necessary. Reduce the heat to low, and cook, covered, until the lentils are tender but retain their shape, about 30 minutes. (Green lentils usually take about 15 minutes longer to soften.) Uncover, stir in the rosemary and sage, and simmer until the lentils are thickened to a stewlike consistency, 5 to 10 minutes. Discard the pieces of bay leaf. Stir in the vinegar and season with black pepper and additional salt to taste. [EACH: Calories: 480 with 13% cff: Fat: 7 g; Cholesterol: 0 mg; Sodium: 1112 mg; Protein: 26 g; Carbohydrate: 82 g; Fiber: 16 g.] Source: "American Medical Association Family Health Cookbook, Pocket Books, 1997" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Serve this tasty rosemary-scented lentil stew with a splash of balsamic fig vinegar over Parsley-Parmesan Potato Cake or with peasant bread. A green salad with radicchio or other bitter greens adds a welcome balance. TIPS when making this menu: make sure you have all the ingredients before starting. Don't ignore the potatoes cooking away while digging thru the freezer for that bag of lentils you remember buying. where are they? The potatoes were good, if a little too smoky and there are safer ways to add the flavor of smoke to potatoes than burn the pan. * Exported from MasterCook * Light Brown Sugar Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Homemade Mixes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup white sugar 1 tablespoon molasses you can make your own: light brown sugar: mix 1 cup white sugar with 1 tablespoon of molasses add more molasses, 1 tbs at a time, for golden, and for dark. From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Linguini With Clams And Artichokes In Red Sauce Recipe By :Cooking Light, March 2000 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 2 tablespoons shallots -- diced 2 garlic cloves -- minced 1/3 cup dry white wine 1/4 teaspoon black pepper 1 jar tomato-basil pasta sauce -- (26 -oz.) 1 can quartered artichoke hearts -- (14 -oz.) drained 1 can baby clams -- (10 -oz.) undrained 2 tablespoons fresh basil -- chopped -- or 2 tsp. dried basil 2 tablespoons fresh parsley -- finely chopped 4 cups hot cooked linguini -- (about 8 oz. uncooked pasta) Heat the oil in a large saucepan over medium-high heat. Add shallots and garlic, and saute 2 minutes or until tender. Add wine and next 4 ingredients (wine through clams); reduce heat, and simmer for 5 minutes. Stir in basil and parsley. Serve sauce over pasta. Yield: 4 servings (serving size 1 cup sauce and 1 cup pasta) calories 434 fat 9.2 g From "Karen Ferner" - - - - - - - - - - - - - - - - - - - NOTES : ENJOY, this is very good. * Exported from MasterCook * Lo-fat Fried Potatoes Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 potatoes -- scrubbed salt 2 tsp vegetable oil 1/2 onion -- sliced 1/2 cup water Slice potatoes across the grain in 1/8" slices. Sprinkle with a little salt. Cover the bottom of a nonstick skillet with vegetable spray. Heat pan and add oil. Brown the potatoes to a very light brown, and turn. Add onions. After the potatoes have been lightly browned on each side add water. Cover tightly and lower the heat. Stir occasionally and let cook for about 20 mins. Add additional water if necessary. Cal 89.9 Fat 2.4 Fiber 1.6 CFF 23.1% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mandarin Orange Salad Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Dressing 1/2 cup nonfat sour cream 1/4 cup nonfat mayonnaise 1/4 cup skim milk 1/2 teaspoon minced garlic -- (1/2 to 1) 1/2 teaspoon Worcestershire sauce 1 pinch sugar 1 pinch ground white pepper cayenne pepper to taste Salad 3 large heads butter lettuce -- cleaned, dried and torn 1 small Vidalia onion -- peeled and sliced into thin rings 1 11 ounce can mandarin oranges -- drained 6 ounces fresh mushrooms -- thinly sliced salt and pepper to taste Prepare the dressing by whisking together the sour cream, mayonnaise, milk, garlic, Worcestershire sauce, sugar, white pepper and cayenne pepper. Store in an air-tight container and refrigerate. Prepare the salad in a large bowl by combining the lettuce, onion, oranges and mushrooms. Add enough dressing to coat and toss. Sprinkle with salt and pepper and add croutons if desired. Source: "The VJJE Weekly" S(Formatted by Whome40@aol.com Mar 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : Kristin note: original recipe didn't specify lowfat/nofat ingredients or mention the number of servings. * Exported from MasterCook * Marinated Broccoli Salad Recipe By :Anna Pump Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 bunch broccoli -- cut for salad (trimmed and cut into small floret, -- 8 cups) 1/2 pound small sugar snap peas 1 cup coarsely chopped radicchio 2 tablespoons red wine vinegar 1/2 cup fat-free red wine vinegar salad dressing -- see note -- OR- 1/3 cup extra virgin olive oil 1 small garlic clove -- minced 1 teaspoon finely chopped fresh oregano 1 teaspoon salt 1/2 teaspoon freshly ground black pepper Place the broccoli florets, sugar snap peas, and radicchio in a salad bowl. Combine the remaining ingredients in a small saucepan. Heat over medium flame until the garlic starts to sizzle. Don't let the garlic brown or the liquid come to a boil. Pour the hot dressing over the vegetables and toss well to coat. Refrigerate for 6 to 24 hours. Serve at room temperature. Serving Ideas : For a perfect summer lunch, add chunks of vine-ripened tomatoes, toss in some rich black olives, and, for the final touch, crumble fresh feta cheese over the top. Lowfat version: 55 cals, 6% cff, <1g fat. Olive oil version: 153 cals, 68% cff, 12g fat. Source: "Country Weekend Entertaining by Anna Pump (1999)" S(Email From): "Pat Hanneman (kitpath@earthlink.net) on 15 Mar 2000" - - - - - - - - - - - - - - - - - - - NOTES : Almost all the calories are in the salad dressing. make ahead and marinate in the refrigerator. could brightened with as suggested with cherry tomatoes and olives or grated jicama and red bell pepper. Does LiteHouse still have that fatfree hot dressing? * Exported from MasterCook * Mashed Potatoes With Garlic And Rosemary Recipe By :Lean Italian Meatless Meals, Anne Casale Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 large russet potatoes -- (2 3/4 lbs) 5 cloves garlic -- peeled,sliced in 1/2 1 cup vegetable broth 1/2 teaspoon salt 1/2 teaspoon white pepper 1 tablespoon fresh rosemary -- or 1 tsp dried rosemary 1/4 cup grated parmesan cheese 2 tablespoons italian parsley -- minced Boil potatoes until tender. Mash with the remaining ingredients. From Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Meatloaf #4 Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Burgers & Loaves Eat-LF Mailing List Meats Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound extra extra lean ground beef 1 1/4 pounds skinless turkey light meat -- ground (see note) 1/2 cup Egg Beaters(r) 99% egg substitute 2 white bread slices 1/4 cup wheat bran 1 cup tomato sauce 2 tablespoons minced onion -- dry 1/2 teaspoon salt 1/4 teaspoon pepper 1 teaspoon worcestershire sauce 1 tablespoon parsley -- dry Sauce 1 cup tomato sauce 2 teaspoons worcestershire sauce Mix meatloaf ingredients and bake at 350 for 1 hour. Drain off accumulated fat. Mix sauce ingredients and pour over meatloaf. Bake 30 minutes longer. Let rest 10 minutes before slicing and serving. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Try making with ultra lean beef? Use ground turkey breast, no skin. I usually use 1 lb each of ground round and turkey. I don't know how to get MC to figure the fat based on a drained weight so I modified the amounts. I think you could use this ratio if you used a tablespoon of beef base for added beef flavor. Using 1 lb each of beef and turkey MC figures 39% fat (which I think is a bit high since MC doesn't acknowledge what is drained off). * Exported from MasterCook * Meatloaf Ideas Recipe By :"Carla Backitis" Serving Size : 1 Preparation Time :0:00 Categories : Burgers & Loaves Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** I am versed on this, since my husband and I eat low fat and meatloaf is his favorite food!!! I usually make it with ground turkey, or pork, or a mixture of meats. Also, ground turkey with a little ground sausage adds a lot of flavor, and not a lot of fat. Also, use egg substitute instead of eggs, makes no difference in taste. Add some wheat germ in place of some bread crumbs, adds fiber. I also chop up a lot of veggies: onions, peppers, carrots, etc. so my meatloaf's are a little chunkier. That way you can have a bigger piece without upping calories. One thing I do that my husband loves is I make a 'surprise meatloaf, I roll mashed potatos in the middle. With all the veggies I put in it, especially the onion, it adds a lot of moisture. I also add some garlic flavored tomato sauce, sometimes teriyaki sauce, etc. Mixing it with another meat really helps. Half lean ground beef and half turkey works well, or 2/3 turkey, 1/3 pork with a little sausage has good flavor. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mediterranean Meatloaf Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Burgers & Loaves Eat-LF Mailing List Mediterranean Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Olive oil spray 1 cup coarsely chopped onion 1 cup coarsely chopped carrots 1/2 cup coarsely chopped mushrooms 1/2 cup plain bread crumbs 3/4 pound ground turkey breast 1 egg white 6 pitted black olives -- sliced -- (Kalamata if possible) 1/4 teaspoon hot pepper flakes 1/4 cup lean ham 1 cup canned crushed tomatoes salt freshly ground black pepper Preheat oven to 450 degrees. Line a baking sheet with foil. Coat a nonstick skillet with olive oil spray; add onion and carrots. Saute 5 minutes over medium heat. Remove half the vegetables; set aside. Add mushrooms to skillet; saute 2 minutes. Pour vegetables from skillet into a large bowl. add bread crumbs, turkey and egg white. Shape mixture into 2 loaves, each about 6 inches by 3 inches. Place on prepared baking sheet; bake 15 minutes. Meanwhile, spray skillet with olive oil spray; return reserved onion and carrots to skillet. Add olives, pepper flakes, ham and tomatoes. Cover; cook 5 minutes over medium heat. remove from heat; add salt and pepper to taste. When meatloaf is cooked through, remove from oven and top with tomato mixture. Yield 2 servings Serve with couscous and a Greek salad. From Beverly Manning - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mediterranean Tuna Steaks Recipe By :Dr. Weil Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Mediterranean Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 ahi tuna steaks -- 4-6 ounces each, about 1 inch thick 2 teaspoons extra-virgin olive oil salt and pepper to taste 1 medium ripe tomato -- diced fine 6 green olives -- pitted and chopped 1 tablespoon scallions -- chopped 2 teaspoons capers 1 clove garlic -- mashed a pinch of dried whole oregano 1. Rinse the tuna steaks under cold running water and pat dry. Brush them with 1 teaspoon of the olive oil and season them with salt and pepper. 2. Preheat grill or broiler. Meanwhile, mix all the remaining ingredients, season with salt and pepper, and set aside. 3. Grill the steaks on high heat or broil, about 2-3 minutes per side or until desired doneness. 4. Cover the steaks with topping mixture, and serve. Good hot or cold. Source: "http://www.eatingwell.net/rcp_tuna_steaks.shtml" S(Formatted by Whome40@aol.com Mar 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : Servings: 2. Calories 161, fat 7 g (40% of calories from fat), saturated fat 1 g, protein 20.5 g, carbohydrate 3 g, cholesterol 38 mg, fiber 1 g Nutritional benefits: Protein from fish * Exported from MasterCook * Mushroom Barley Peppercorn Soup Recipe By :PatHanneman March 2000 Serving Size : 2 Preparation Time :2:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- For the Base: 3 cups classic vegetable broth -- with added 2 tablespoons peppercorns -- mixed colors 1/8 teaspoon Spice Island Bouquet Garni -- may be doubled 1 pinch salt For the Soup: 4 ounces sliced mushrooms 1/2 cup pearl onion -- rinsed in hot water 1 teaspoon unsalted butter 1/4 cup onion -- finely diced 1/4 cup leafy rib celery -- finely diced 1/4 cup carrots -- finely julienned salt 1 tablespoon chopped fresh flat-leaf parsley Make a classic broth with onion, carrot and celery, cold water, peppercorn and herb blend to taste. The herb blend should contain savory. Spice Islands' Bouquet Garni is a good choice: oregano, summer savory, marjoram, rosemary, basil, sage, thyme, dill weed, tarragon. Simmer for 1 to 2 hours; strain. Add water to obtain 3-cups broth. Return broth to a soup/sauce pan. Add mushrooms and barley to the broth and simmer on low. Meanwhile, soften the onion, celery, and carrot in butter until slightly caramelized (carrot will taste of sugar): do not brown. Add these vegetables to the soup. Add salt, to taste. When the barley is cooked, stir in the parsley. Adjust seasonings. Serve hot. Description: "Lot's of bite from peppercorns without the grit of ground pepper. No garlic." Source: "Canyon Crest Cafe, Riverside, CA" Yield: "4 cups" - - - - - - - - - - - - - - - - - - - Serving Ideas : with sandwiches; or as first course NOTES : Peppery soup with a hint of creamery butter. my rendition of a soup from a local cafe. I rinsed the barley in hot tap water to remove some of the starch. The goal is to not mush-cook the barley. They probably precook the barley at the cafe. The soup shouldn't have a glutinous, starchy or cloudy broth. Allow minimum 2 hours (about) to prepare: broth to soup. * Exported from MasterCook * Navy Bean Puree Recipe By :Why Be Fat Newsletter Serving Size : 13 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Lb Dried Navy Beans 1 Bay Leaf 1 Tsp Salt 4 Med Garlic Cloves -- minced 3 tablespoons Fresh Lemon Juice 2 Tbsp Olive Oil 1/4 Tsp White Pepper 1 Tbsp Finely Chopped Fresh Flat-Leaf Parsley In a large bowl, cover beans with 1 quart of water. Let soak for at least 6 hours or overnight. Drain and rinse the beans and transfer to a large saucepan. Add 6 cups of water and the bay leaf and bring to a boil. Lower the heat, cover and simmer gently for 1 hour. Stir in 1 teaspoon of salt and simmer, covered, about 30 minutes longer, or until the beans are tender. Drain and discard the bay leaf. In a food processor or blender, puree the beans until smooth. Add the garlic, lemon juice, olive oil and white pepper and puree until blended. Season with salt to taste and transfer to a serving bowl. Sprinkle the parsley over the puree and serve cold or at room temperature. Serving Size 1/4 Cup Nutritional Information Calories 80 Fat 2g Cholesterol 0 Sodium 15g Total Carbohydrate 23g Fiber 12g Sugars 1g Protein 8g From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Never Fail Fudge Recipe By :Kay Wagner Serving Size : 24 Preparation Time :0:00 Categories : Candy Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound powdered sugar 1/2 cup cocoa 1/2 cup butter -- or margarine cut in -- 8 pieces 1/4 cup milk 1 tablespoon vanilla -- 1/2 cup nuts (optional) -- finely chopped Mix sugar and cocoa together in a microwave safe bowl. Place butter around outside edges. Pour in milk. Do not stir. Microwave on high until completely hot and bubbly. About 4 minutes. Do not undercook or fudge will be grainy. Add vanilla, beat well and pour into a greased 8X8 pan. Allow to firm before cutting. Description: "This is so easy even children can do it." Source: "Formatted by Whome40@aol.com Mar 2000" - - - - - - - - - - - - - - - - - - - NOTES : I made this with my daughter's 2nd grade class today. * Exported from MasterCook * Orange Jicama Salad Recipe By :Dr Weil's Eatingwell Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups julienned jicama 2 oranges -- sectioned 2 tablespoons chopped fresh cilantro leaves (leaf-coriander) 1/3 cup fresh orange juice 2 tablespoons balsamic vinegar 1 tablespoon extra-virgin olive oil salt and black pepper -- to taste 1. To peel the jicama, use a knife or a strong vegetable peeler. Cut into 1/8-inch slices. Julienne. 2. Mix the jicama, orange sections, and chopped coriander in a bowl. 3. Whisk together the remaining ingredients, toss with the jicama-orange mixture, season to taste with salt and pepper, and serve. Calories 107, fat 4 g (29% of calories from fat), saturated fat 0.5 g, protein 2 g, carbohydrate 18 g, cholesterol 0 mg, fiber 7 g Source: "http://www.eatingwell.net/weekly_recipe.shtml" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange Rosemary Poached Catfish #2 Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetable oil spray 2 tablespoons diced red onion 1/2 teaspoon salt 1/8 teaspoon black pepper 1/4 teaspoon grated orange zest 1/4 cup fresh orange juice 1/4 teaspoon dried rosemary 1 1/4 lbs catfish fillets For garnish: orange slices Heat a large skillet over medium heat. Spray with vegetable oil spray. Add onion and cook for 5 minutes or until soft but not brown. Sprinkle with salt and pepper and stir in orange zest, juice and rosemary; stir and cook for 1 minute. Spray catfish with vegetable oil spray and add to skillet. Reduce heat to medium-low. Cover tightly and cook for 8 to 10 minutes or until fish flakes easily when tested with a fork. Place catfish on serving plates and spoon sauce from skillet over fillets. Garnish with orange slices. Source: "Posted by Marianna_Ballard@taylorbigred.com" S(Formatted by Whome40@aol.com Mar 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : Original recipe called for 2 T. oil in place of the vegetable oil spray. Alternate version in the eat-lf archive calls for 1 T. oil. * Exported from MasterCook * Orange Roughy In Parchment Recipe By :Sharon Howard, R.D., M.S., C.D.E. FADA Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces orange roughy -- 2 fillets -- or tilapia or salmon 4 slices fresh tomato 2 slices onion 1/2 cup green bell pepper -- chopped 1/2 teaspoon dried basil 1/2 teaspoon garlic powder 1/4 teaspoon salt 1/4 teaspoon pepper 1 1/2 tablespoons grated parmesan cheese vegetable cooking spray Preparing the Parchment Paper Most grocery stores carry parchment paper in the bakery section. Cut two pieces of parchment 15 inches (width of the roll) by 15 inches. Place the fish in the middle on the paper. After adding the rest of the ingredients, pull up the long ends and fold the two ends down over the fish. Take the remaining open ends and fold in the corners and tuck under, sealing the package. Or, to stay with the valentine theme, you can wrap the fish in half a heart. Fold the paper in half and cut out a wide heart. Place the fish next to the fold, and after seasoning, fold over the top half. Start at the top of the heart and make small overlaying folds down to the bottom, and twist the point closed. Recipe directions -- Combine all the dry ingredients and sprinkle half on each fish. Arrange the tomatoes, onion and pepper on top of the fish. Close the parchment package and spray the outside top with vegetable spray. Bake at 400 degrees for about 12 minutes. The parchment package will puff and turn light brown, while the fish steams inside. Serve directly on plate and cut open. You can prepare the packets earlier in the day. Since the fish is so fast cooking, you can save it until the last minute. Each packet -- 280 calories, 5 to 10 grams fat. Sharon Howard, R.D., M.S., C.D.E. FADA Date Published: Feb. 12, 1999 Date Reviewed: Feb. 12, 1999 Description: "Good Source of Omega-three Fatty Acids. Heart-healthy." From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : Fish contains omega-three fatty acids, which fend off arterial blockage and help lower our LDL cholesterol (bad cholesterol). The more fatty fish are higher in omega-3s. The use of parchment paper is similar to poaching, or roasting in foil. You can serve the parchment packet directly onto the plate, and break open the top and let the juicy aroma escape. * Exported from MasterCook * Orzo With Spinach And Feta Recipe By :Cooking Light, Dec 1999 Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 cups Water 2 cups Orzo -- Uncooked 2 1/2 cups Coarsely Chopped Spinach -- Note 1 1 cup Crumbled Lowfat Feta Cheese 1 Tsp Extra Virgin Olive Oil -- Note 2 1 Tsp Grated Lemon Rind 1 Tbsp Fresh Lemon Juice 1/2 Tsp Salt Note 1: Original recipe used 5 C Note 2: Original recipe used 1 Tbsp Bring water to a boil in a med saucepan. Add orzo. Cook 10 min; drain. Rinse with cold water; drain. Combine pasta, spinach, and feta in a large bowl. Combine oil and remaining ingredients in a small bowl. Drizzle lemon mixture over pasta mixture; toss well to coat. Yield: 8 servings (serving size: 1 C) According to magazine: Cal 244, Total Fat 5.5g, Sat Fat 2.5g, Carb 33.8g, Fib 2.4g, Pro 8.5g, Sod 335mg, CFF 23% This was pretty good. Tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oven Fried Chicken #4 Recipe By :JaneStarr@home.com Serving Size : 10 Preparation Time :0:30 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup all-purpose flour 3/8 teaspoon pepper 1/2 cup Egg beaters(r) 99% egg substitute -- or 2 eggs 4 1/2 tablespoons water 1 1/2 cups corn flake crumbs 4 1/2 tablespoons grated Parmesan cheese 1 dash Cajun spice 3 pounds skinless boneless chicken breast -- *about 8 pieces pounded flat 3/4 teaspoon salt -- *as desired 3 tablespoons Old Bay Seafood seasoning -- or less I Can't Believe It's Not Butter Spray -- optional - 5 sprays per piece Combine flour and pepper in a shallow dish. In a second dish, beat egg substitute and water. In a third dish, combine cornflakes, cheese, Cajun spice and Old Bay seasoning. Dredge chicken in flour, then dip in egg mixture, and coat with crumb mixture. Place on a baking sheet that has been coated with nonstick cooking spray. Lightly spray each piece of chicken with fat-free margarine spray. Bake at 425 degrees for 20 to 30 minutes or until chicken is done. Start to Finish Time: "1:00" - - - - - - - - - - - - - - - - - - - NOTES : I created this 5/19/99, and it is excellent! Very nice and crispy ! I adapted this recipe from a Taste of Home recipe for fish and chips. I "flash-froze" the chicken on a cookie sheet and then transferred it to a Ziploc freezer bag. One month later, I reheated it in the toaster oven at 350F for about 15-20 minutes. It did not get soggy! * Exported from MasterCook * Pan-grilled Portobella Fajitas Recipe By :Associated Press Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Grilled, Smoked, BBQ Mexican & Southwestern Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound fresh white mushrooms -- 1/4-in slices 8 ounces portobella caps -- halved, 1/4-in -- slices 1/2 teaspoon salt 1 teaspoon finely chopped garlic 1 tablespoon olive oil -- may be doubled 1 large onion -- 8-wedges 1 large red bell pepper -- 1/2-inch strips 2 teaspoons minced jalapeno peppers 8 low-fat tortillas (6-inch size) -- warmed Trim mushrooms; halve portobellas; slice white and portobellas mushrooms in 1/4-inch thick slices. In a large skillet, sprinkle salt; heat over high heat until hot, about 5 minutes. Add mushrooms and garlic. Cook and stir until mushrooms are tender, about 3 minutes; remove to bowl. Add oil, onion and red pepper. Cook and stir until tender, about 5 minutes. Return mushrooms to skillet; stir in jalapeno peppers and, if desired, 1 tablespoon chopped cilantro; heat until hot. Spoon an equal amount into the center of each tortilla; fold bottom and sides over the filling. Serve with sour cream, salsa, lime wedges and additional finely chopped jalapenos, if desired. Each: 195 cals, 18% cff, 4g fat, 35g carbs, 13g fiber. (Nutrition with twice the oil: 293 calories, 9 grams fat, 28% cff) Source: "AP Services" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 20 Mar 2000" - - - - - - - - - - - - - - - - - - - NOTES : Fajitas are nearly as food-friendly as tacos for family fare and informal weekend entertaining. Original recipe calls for 2 tbs or less vegetable oil. * Exported from MasterCook * Parmesan Triangles Recipe By :Diabetes Forecast Magazine, March 2000, page 36 Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 tablespoon water 1 clove garlic -- minced 1 teaspoon Italian seasoning 25 wonton wrappers cut in half to form triangles 2 tablespoons grated Parmesan cheese Try these crispy Parmesan snacks the next time your friends drop in. 1. Preheat the oven to 400F. Spray a large baking sheet with nonstick spray coating. Set aside. 2. In a small bowl, stir together the oil, water, garlic, and Italian seasoning. 3. Set the wonton wrappers on the baking sheet in a single layer. 4. With your finger, spread the oil mixture over the wonton triangles. (If the mixture begins to separate, stir again.) Sprinkle with the cheese. 5. Bake for 3 to 4 minutes until the triangles have crisped. Cool in pan on a wire rack, or serve warm. Triangles will keep for up to a week in an airtight container. NUTRITION FACTS: Servings 10. Serving Size 5 pieces. Preparation time 8 minutes. Exchanges: 1/2 Starch, 1/2 Monounsaturated Fat, Calories 61, Calories from Fat 18, Total Fat 2 g, Saturated Fat 1 g, Cholesterol 4 MG, Sodium 111 mg, Carbohydrate 9 g. Dietary Fiber I g. Sugars 0 g, Protein 2 g From Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Parsley Parmesan Potato Cake Recipe By :Melanie Barnard and Brooke Dojny for AMA Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- olive or vegetable oil spray 2 pounds russet potatoes or all-purpose or Yukon gold potatoes 2/3 cup skim milk 1 egg white 2 teaspoons butter 3 tablespoons grated parmesan cheese -- plus 1 tablespoon grated parmesan cheese 2 tablespoons chopped fresh flat-leaf parsley salt -- to taste 1/8 teaspoon paprika Peel the potatoes and cut into rough 2- to 3-inch chunks. Cook in a large saucepan of boiling, salted water until fork tender, 15 to 20 minutes. Drain the potatoes, return to the saucepan, and cook over low heat for about 1 minute until thoroughly dry. Transfer to a large bowl or leave in the saucepan to mash. In a small bowl, whisk the milk with the egg white. Mash the potatoes with a potato masher, then gradually beat in the milk mixture and the butter with a wooden spoon to make a fairly smooth puree. Stir in 3 tablespoons of the cheese and the parsley and season with salt to taste. Lightly coat a shallow 2-quart baking dish with oil spray. Spoon into the prepared pan, smooth the top, and sprinkle with the remaining 1 tablespoon of cheese and dust with the paprika. (The casserole can be made several hours ahead to this point and held at room temperature for 2 to 3 hours or refrigerated overnight.) If the potatoes are freshly made and warm, turn on the broiler and place the casserole under the heat until the top is flecked with brown and the cheese melts, about 2 minutes. If cool, preheat the oven to 425 1/4F, cover the casserole with foil, and bake until nearly heated through, 10 to 15 minutes. Uncover and bake until the top is flecked with brown, about 15 minutes longer. To serve, cut into squares and remove from the pan with a small spatula. [Each: Calories: 235 with 15% CFF; Fat: 4 g; Cholesterol: 11 mg; Sodium: 448 mg; Protein: 8 g; Carbohydrate: 42 g; Fiber: 3 g] Source: "American Medical Association Family Health Cookbook, Pocket Books, 1997" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Simple ingredients and idea for comfort food with a touch more flavor. This potato cake is smooth and creamy and is very tempting paired with Lentil Stew with Rosemary. TIPS when making this menu: make sure you have all the ingredients before starting. Don't ignore the potatoes cooking away while digging thru the freezer for that bag of lentils you remember buying. where are they? The potatoes were good, if a little too smoky and there are safer ways to add the flavor of smoke to potatoes than burn the pan. * Exported from MasterCook * Pita Pizza #3 Recipe By :Ellen C. Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Pizzas & Calzones Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 whole wheat pita bread 4 tablespoons spaghetti sauce -- more or less to taste -- slices of Yves veggie pepperoni chopped veggies of choice nonfat mozzarella cheese -- optional grated parmesan cheese -- optional Spread spaghetti sauce on the pita bread. Top with veggies or veggie pepperoni of your choice. Sprinkle with grated cheeses. Place on baking tray and top brown or broil in toaster oven. If you like crispy crusts, you can toast the pita bread first. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pizza Con Le Patate (Pizza With Potatoes) Recipe By :Potatoes Serving Size : 12 Preparation Time :0:00 Categories : Eat-LF Mailing List Pizzas & Calzones Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- PIZZA DOUGH: 1 tablespoon active dry yeast or 1 cake fresh yeast 1 pinch sugar 3/4 cup warm water 2 1/2 cups white bread flour 2 tablespoons olive oil 1/2 teaspoon salt HERBED POTATO TOPPING: 1 pound waxy potatoes -- peeled, sliced thin 2 tablespoon extra-virgin olive oil 4 garlic cloves -- crushed 2 sprigs rosemary -- leaves only 1 teaspoon sea salt flakes 1) To make the pizza dough, place the yeast and sugar in a small bowl and blend together well. Mix in the warm water and leave for 10 minutes or until frothy. 2) Sift the flour into a large bowl and make a well in the center. Pour in the yeast mixture with the olive oil and salt. Mix together to form a soft but firm dough. Tip out onto a lightly floured surface and knead the dough for 10 minutes until smooth. 3) Divide the dough in half and form into balls. Place the dough balls on a floured work surface or tray in a warm place and sprinkle them liberally with flour. (This will become the base of the pizza and will make it easier to slide onto the tray.) Let rise for about 1 hour or until doubled in size. 4) Put 2 baking trays in a preheated oven at 425F until hot. Combine the potato slices, olive oil, garlic, rosemary, and salt in a large bowl and toss together to coat. 5) Brush off any excess flour from the top of the dough, then turn the balls upside down on a work surface, and roll and pull each one out to a large circle about 10 inches in diameter. Spread the potato mixture evenly over both pizzas. Remove the trays from the oven and slide 1 pizza onto each one. Sprinkle with more olive oil and salt if required and bake for 15 to 20 minutes until the potatoes are tender and the pizza is lightly golden and crisp. EACH SLICE 179 cals, 26% cff. (5g fat, 29g carbo, 2g fiber) Description: "Makes two 10-inch thin-crust pizzas with thinly sliced potatoes and fresh rosemary splashed with olive oil." Cuisine: "Italian" Source: "Potatoes from pancakes to pommes frites, by Annie Nichols (Rizzoli 1998)" S(Email From): "Pat Hanneman (kitpath@earthlink.net) on 15 Mar 2000" - - - - - - - - - - - - - - - - - - - NOTES : The idea for this simply delicious recipe comes from Italian friend Daniela. It is pizza al trancio, the Italian takeaway snack usually found in bakeries re slices heated up for you (trancio means slice), and one slice placed on top of the other with the filling in the middle, be eaten like a sandwich. * Exported from MasterCook * Pizza Dough #9 Recipe By :A Man's Guide to Bread Machine Baking Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Eat-LF Mailing List Pizzas & Calzones Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cups. water 2 tbsp. olive oil 3/4 tsp. salt 1 1/2 cups. flour 1 tsp. sugar 1 tsp. yeast 1. Make the dough in the bread machine the night before serving. 2. Spread it in a deep dish stoneware pan (got mine from Pampered chef). 3. Cover with plastic wrap and let rise in the refrigerator until dinner the next day. 4. 30 mins. before baking, bring to room temp by setting on the counter. 5. Bake crust alone for 5 mins. at 400 degrees. Add toppings, then bake for 11-14 mins. Add to bread machine according to manufacturers directions. Select Dough cycle. I also use this dough to make a veggie calzone type of thing: I saute veggies (zucchini, mushroom, broccoli, etc.) with a tsp of olive oil and Italian seasoning to taste. I spread the dough out in my stoneware pan. Place a thin layer of parmesan cheese in the center of the dough. Add veggies on top, keeping them mounded in the center. Top with a bit of grated mozzarella cheese. Fold the edges of the dough up over the veggies, leaving a largish hole in the top/center. Bake for about 15 mins. Cut into wedges. From miller@micro.ti.com (Jenni Miller) - - - - - - - - - - - - - - - - - - - NOTES : I make pizza dough in the bread machine. Here's my favorite way to do it. We think the refrigerator rise makes a tasty, tender crust. Here's our favorite crust recipe, from "A Man's Guide to Bread Machine Baking". (Got the book for my hubby. But I love the recipes.) This makes a smallish pizza, good for the two of us. * Exported from MasterCook * Pizza Dough #10 Recipe By :Lean Italian Meatless Meals, Anne Casale Serving Size : 1 Preparation Time :0:00 Categories : Breads Eat-LF Mailing List Pizzas & Calzones Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 teaspoon sugar 3/4 cup warm water 1/4 ounce active dry yeast -- (1 package) 2 teaspoons olive oil 2 cups bread flour -- to 2 1/4 cups 1/2 teaspoon salt Makes a 14 inch round pizza. Let rest for 12 minutes after punching down, before shaping. Cook for 20-25 minutes in preheated 450F oven. From Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pizza Dough, Sam's Recipe By :Sam Gugino Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Pizzas & Calzones Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups all-purpose flour -- (4-4 1/4-cups) 2 envelopes fast rising yeast 2 tablespoons salt 1 teaspoon sugar 2 teaspoons olive oil In a large bowl, combine 3 cups flour, yeast, salt and sugar. Heat olive oil with 1 3/4 cups water to 125-130 degrees. Add to flour mixture and stir well. Gradually add more flour until dough comes together. Knead dough on a well-floured surface 8-10 minutes. Cover and let rest 10 minutes. Punch down and cut into eight pieces. Refrigerate or freeze. Source: "Sam Cooks: Newsletter" S(Email from): "Newsletter@SamCooks.com on 18 Mar 2000" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pizza, Sam's Recipe By :Sam Gugino Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Pizzas & Calzones Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 teaspoons olive oil 2 large onions -- sliced 8 cups fresh wild mushrooms such as shiitake -- sliced salt and pepper 4 teaspoons fresh sage -- chopped Sam's Pizza Dough cornmeal 1 cup part skim milk mozzarella cheese -- grated Preheat oven to 500 degrees. Put oil in a nonstick skillet over medium heat. Add the onions and mushrooms, and saute until soft. Season with salt, pepper and sage. Roll out dough into eight 6-inch circles. Place two at a time on a wooden pizza peel sprinkled with cornmeal. Top each with 1/8 of mushroom mixture and 1/8 of cheese. Slide into oven on quarry tiles or on turned-over baking sheet. Cook 10-14 minutes, or until crisp and lightly browned on the bottom. Per one pizza: 321 calories, 5 grams fat. Source: "Sam Cooks: Newsletter" S(Email from): "Newsletter@SamCooks.com on 18 Mar 2000" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Portobello Mushroom Slices Recipe By :Diabetes Forecast Magazine, March 2000, page 36 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 ounces portobello mushroom slices -- (about 8 large slices) 1 teaspoon olive oil 1 pinch salt -- (optional) 1/8 teaspoon black pepper 1 teaspoon balsamic vinegar 1 teaspoon grated Parmesan cheese These portobello mushrooms - pan-grilled and tossed with a little balsamic vinegar and Parmesan cheese - are great with fresh French bread! 1. Spray a medium nonstick skillet with nonstick spray coating. Add the mushrooms to the skillet and brush with the oil, using a brush or your finger. Sprinkle with salt (if desired) and pepper. 2. Cook over medium to medium-high heat 6 to 7 minutes or until the mushrooms have exuded their juices, softened, and begun to brown. 3. Remove the pan from the heat. Stir in the vinegar and cheese and toss to coat the mushrooms. Serve at once. NUTRITION FACTS: Servings 1. Serving Size 3 oz. Preparation time 2 minutes Exchanges: 1. Vegetable, 1 Monounsaturated Fat, Calories 72, Calories from Fat 50, Total Fat 6g. Saturated Fat 2 g, Cholesterol 3 MG, Sodium 46 MG, Carbohydrate 4g. Dietary Fiber 1 g. Sugars 2 g, Protein 3 g From Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Portobello Mushrooms And Sirloin Strips Over Spinach Pasta Recipe By :AHA Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- MARINADE: 1/3 cup Burgundy -- other dry red wine, or nonalcoholic red wine 3 tablespoons soy sauce -- low sodium 3 tablespoons Worcestershire sauce -- low sodium 6 medium clove garlic -- minced, or 1 1 tablespoon bottled minced garlic 2 teaspoons extra-virgin olive oil 1 1/2 teaspoons dried oregano -- crumbled ********* 12 ounces Portobello mushrooms -- sliced 12 ounces top sirloin -- all visible fat removed, cut into thin strips 8 ounces dried spinach fettuccine Olive oil spray Combine marinade ingredients in an airtight plastic bag. Add mushrooms and beef and turn to coat thoroughly. Seal and refrigerate for 30 minutes, turning bag frequently. Cook pasta using package directions, omitting salt and oil. Spray a large nonstick skillet with olive oil spray. Heat over medium-high heat for 1 minute. Using a slotted spoon, transfer half the beef mixture to skillet. Cook for 4 minutes, or until meat is no longer pink, stirring frequently. Put on a plate and set aside. Repeat with remaining beef mixture, reserving all marinade and leaving beef mixture in skillet. Return reserved beef mixture with juices to skillet and add marinade. Increase heat to high and cook for 1 minute, stirring gently. Remove from heat. To serve, spoon beef mixture and sauce over pasta. Source: "http://lowfatcooking.about.com/library/recipes/blmushbeefpasta.htm" S(Formatted by Whome40@aol.com Mar 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : Kristin notes: MC comes up with different NA info...still lowfat. * Exported from MasterCook * Potato And Spinach Puree Recipe By :The Vegetarian Way, Mark & Virginia Messina Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 large potatoes -- Cut in large chunks 2 cloves garlic -- minced 2 teaspoons olive oil 1 pound fresh spinach -- or other leafy greens -- or 10 oz frozen spinach, thawed Simmer potatoes until they are very tender, about 20 minutes. Drain. Saute the garlic in the olive oil for 2 minutes. Add the spinach and saute until it is completely wilted and tender. Place the spinach and the potatoes in a food processor and blend to mix and puree completely. Serve immediately, or preheat oven to 400F, place mound of puree on cookie sheet, and bake for a few minutes until the tops are browned. From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Another variation of colcannon. I think any lightly sauteed green would be good with mashed potatoes. * Exported from MasterCook * Potato Burgers Recipe By :Rec.food.veg.cooking Serving Size : 1 Preparation Time :0:00 Categories : Burgers & Loaves Eat-LF Mailing List Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 whole potatoes 1/2 cup onion -- chopped 1 cup mixed vegetables -- (peas/ carrots/ bell pepper/corn/ etc) 1/2 tablespoon red chile pepper powder 1/4 tablespoon curry powder salt to taste Boil the potatoes until they can easily be smashed. After smashing add 1/2 cup of chopped onions and vegetable. Mix them with the smashed potatoes.Add the chilli powder, curry powder and salt. Mix them well until the chilli powder, curry powder and salt are evenly spread in the mixture. Make small patties like burger and put in the refrigerator for 1/2 hour until they are little dry . You can either grill them or BBQ them as you wish, But you will need to use little oil on the stove grill as it will stick to the pan. They can be served like regular burger's and no one will know the difference. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Here's an idea that's somewhat different than your usual potato pancakes. I would use left-over mashed potatoes. * Exported from MasterCook * Potato Kale Soup Recipe By :Greens Glorious Greens!, Albi & Walthers Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp Extra Virgin Olive Oil 1 Tbsp Unsalted Butter 2 cups Chopped Onions 2 Leeks -- *Note 6 cups Water 4 Med Potatoes -- **Note 2 Tbsp Minced Fresh Parsley 3 Carrots -- Peeled 3 Stalks Celery 2 Bay Leaves 1 Tsp Salt 1/4 Tsp Freshly Ground Pepper 1/2 Lb Kale -- (About 4 C Chopped) *NOTE: white and light green part only, washed and thinly sliced **NOTE: cut into 3/4" cubes (about 4 C) Heat oil and butter in a heavy-bottomed 7 qt soup pot over med heat. Saute onions and leeks for 10 - 15 min, until golden, soft, and sweet. Add the water, potatoes, parsley, whole carrots, whole celery stalks, bay leaves, salt, pepper. Bring to a boil. Reduce heat to med low, cover and simmer for 45 min. While soup is cooking, wash kale and strip the leaves off the stalks. Discard stalks and chop leaves into bite-sized pieces. Bring 2 C water to a boil in a 10 - 12" skillet with a tight-fitting lid. Add the kale and cook, covered, over high heat, stirring occasionally, until tender, approx 5 min. Remove and drain, saving the cooking water to drink. Remove the carrot and celery pieces and bay leaves from the soup. Puree half the soup in a food processor or blender. Return blended portion back to the pot, stir in cooked kale, and heat through. Season to taste with salt and pepper and serve hot. This was very good. Test for you by Reggie & Jeff Dwork Kale Soup Variation: Add 1 C fresh corn kernels to soup when you add cooked kale. Simmer for 5 min. Add 1 C cooked white beans or kidney beans when kale is added. Add cooked, sliced sausage to this soup - as the Portuguese do in a dish called Caldo Verde. Add all three of the above for a hearty dinner meal. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 108 Total Fat 3.6g Sat Fat 1.2g Carb 18g Fib 3.1g Pro 2.5g Sof 207mg CFF 28.2% * Exported from MasterCook * Potato Mushroom Casserole Recipe By :Woman's Day, 4/22/97 Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups All-Purpose Potatoes -- Peeled, Thinly Slice -- (Abt 1 1/2 Lbs) 8 ounces White Mushrooms -- sliced -- About 2 1/2 cups 4 ounces Shiitake Mushrooms -- Remove stems, Slice -- About 2 C 1 1/2 teaspoons Minced Fresh Rosemary -- Or Dried 1 teaspoon Minced Garlic 1/2 teaspoon Salt 1/2 teaspoon Pepper 1/4 cup Nonfat Veg Chicken Broth, Low Sod -- * Note * NOTE: Original recipe used 1/4 C extra virgin olive oil Heat oven to 425 deg F. Have read a greased 10" deep-dish pie plate or shallow baking dish. Arrange 1 C of the potatoes in dish, slightly overlapping if necessary. Top with half the white and half the shiitake mushrooms, 1/2 tsp each rosemary and teaspoon garlic and 1/4 tsp each salt and pepper. Drizzle with 1 T oil or broth. Top with another cup of the potatoes, the remaining mushrooms, garlic, salt and pepper. Drizzle with another tablespoon oil or broth, then top with remaining potatoes, rosemary and oil or broth. Bake uncovered 50 min to 1 hr until golden and tender when pierced with a fork. Prep Time: 20 min Bake Time: 1 hr Serves 6 Exchanges according to original recipe: 3/4 starch, 1 vegetable, 2 fat Per Serving:Cal 157; Fat 10g;Carb 17g; Pro 3g; Sod 189mg From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato, Onion And Garlic Gratin Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Large Baking Potatoes -- Baked -- scooped out and mashed 2 Large Garlic Bulbs -- roasted 2 Large Onions -- baked Salt And Pepper -- To Taste 2 Tablespoons Buttermilk 4 Tablespoons Parmesan Cheese -- grated 1/4 Cup Skim milk Remove the papery covering of the garlic heads, but do not peel and do not separate the cloves. Wrap well in foil and put them in the oven. Put the onions on a double sheet of foil, but do not wrap them; put them in the oven. Bake the garlic for one hour and the onions for an hour and a half at 425F. After an hour pull out the garlic heads, unwrap, and let cool for 5 minutes. Separate the cloves and squeeze them over a bowl so the softened garlic pops out into the bowl. After 1 1/4 hours, pull out the onions. If they are not very soft (almost collapsed) put them back in for a few minutes. With a sharp knife, cut off the stem and root ends of the onions. Remove the skin and the first layer. Put the onions in a food processor and puree. Reduce the oven to 350F. Beat together the onions, garlic, and potatoes; and salt and pepper to taste. Beat in the buttermilk. Scrape the mixture into a gratin dish. Smooth the top and sprinkle with the cheese. (The recipe can be prepared to this point ahead of time and kept in the refrigerator for a couple of days. Bring to room temperature before proceeding) Drizzle milk evenly over the top of the potatoes. Bake uncovered for 35 - 45 minutes, or until brown, bubbly, and thoroughly hot. Serve at once. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 107.1 Total Fat 1.2g Sat Fat 0.7g Carb 20.3g Fib 2.1g Pro 4.6g Sod 262mg CFF 10.1% * Exported from MasterCook * Potatoes Baked With Apples And Onion Sauce Recipe By :Graham Kerr's Best Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 small russet potatoes -- peeled and -- thinly sliced 1 sweet apple -- peeled and -- thinly sliced 2 ounces Canadian bacon -- finely chopped 1 1/4 teaspoons light olive oil w/ splash of -- toasted sesame oil -- Sauce: 1 teaspoon light olive oil w/splash of -- toasted sesame oil 2 large sweet onions -- finely diced 1 teaspoon dill seed 1 teaspoon caraway seed 1 cup rich stock -- * 1 cup red wine -- alcohol free 1 tablespoon arrowroot -- mixed with 2 tablespoons red wine -- (to make a slurry) * Use a beef stock, tomato puree, red wine, ham hock stock, rich vegetable stock, or any combination to provide color to the sauce. Sauce: Heat the oil and fry the onions, dill, and caraway for 5 minutes. add the broth and wine and deglaze the pan; simmer 5 minutes. Remove from heat and stir in arrowroot slurry; return o he heat and stir until thickened and clear. Preheat the over to 350F. Steam the potato slices for 5 minutes, remover from the heat and cool under running water. Layer half he potatoes in an oiled 9x9 baking dish. Scatter the apple and Canadian bacon over the potatoes. our the sauce on top. Arrange the rest of the potato slices in an overlapping pattern on the sauce and press down. Brush with the oil and bake, uncovered for 1 hour. From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : This sounds good. I'd use the Yves fatfree Canadian bacon, which I find to be a good substitute for the real stuff. * Exported from MasterCook * Potatoes Rancheros Casserole Recipe By :Betty Crocker w/my adaptations Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Potatoes Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package Betty Crocker(r) Au Gratin Potatoes 2 cups Boiling water 1 cup Corn 2/3 cup Skim milk 1/2 pound Ground Turkey Breast 1/2 cup cheddar cheese, lowfat 1/2 teaspoon Cajun seasoning 1 cup Onion -- chopped 2 tablespoons Red bell pepper -- chopped 1 clove Garlic -- minced Preheat oven to 400. Brown ground turkey with onions and garlic. Mix potatoes, sauce mix, water, corn and milk in sprayed 2-qt casserole. Stir in ground turkey mixture. Add red bell pepper, cheese and mix well. Sprinkle top with Cajun seasoning. Bake for 35 mins. Let stand a few minutes before serving. Cal 120.9 Fat 5.8 Fiber 2.0 CFF 26.9% - - - - - - - - - - - - - - - - - - - NOTES : his is a recipe that I cut out of a magazine last week. I was embarrassed to have a box of potatoes like this in my shopping cart since I only like to buy fresh produce. But my husband loved this dish and asked for it again. * Exported from MasterCook * Power Plus Parfait Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Desserts Diabetic Eat-LF Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- fresh frozen or canned fruit such as: 2 cups sliced peaches -- divided 2 cups lowfat vanilla yogurt 1 1/2 cups fresh frozen or canned berries 1/4 cup lowfat granola cereal Chop 1 1/2 cups of the peaches. Set aside remaining peaches for parfait top. Prepare the parfait in 4 tall glasses. Layer into each glass: 1/4 cup yogurt, 1/3 cup chopped peaches, another 1/4 cup yogurt, then 1/4 cup berries. Sprinkle each parfait with a tablespoon of cereal. Top with remaining fruit. Per serving: 190 calories, 2 grams fat (9 percent calories from fat) Source: "California Children's 5 A Day Campaign" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Use canned fruit packed in 100 percent fruit juice, drained. * Exported from MasterCook * Puree Of Sweet Potato Soup Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp Canola Oil 1 Med Onion -- chopped 6 cups Nonfat Chicken Broth -- Or Water -- Or Mixture Of Both 1 1/4 pounds Sweet potatoes Peeled And Roughly Diced 1/2 teaspoon Nutmeg 1 Tsp Salt -- or to taste 1/4 Tsp White pepper 1/2 cup Chunky cranberry sauce Lowfat Sour Cream Heat oil in a pot over medium heat; add onions. Cook, stirring, for 5 minutes. Add stock, potatoes, nutmeg, salt and pepper. Raise heat to high, cover and bring to a boil. Reduce heat to low and simmer, uncovered, for 30 minutes. Remove from heat and puree the soup in batches. Replace pureed soup in a pot and reheat, covered, over low heat. To serve, place a dollop of cranberry sauce and sour cream in the bottom of each soup bowl. Transfer piping hot soup to a tureen or pitcher and ladle into bowls at the table. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 147.4 Total Fat 2.6g Sat Fat 0.3g Carb 27.7g Fib 2.6g Pro 3.4g Sod 753mg CFF 15.8% * Exported from MasterCook * Quick Comfort Egg Noodle And Cabbage Recipe By :Good Housekeeping, April 2000 Serving Size : 4 Preparation Time :0:45 Categories : Eat-LF Mailing List Pasta Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Salt 12 ounces No Yolk Egg Noodles 1 tablespoon Margarine 1 tablespoon Olive Oil 1 pound Onion -- Thin Slice 1 1/4 pounds Savoy Cabbage -- Thin Slice With Tough Ribs Discarded 1/8 teaspoon Black Pepper 1/4 teaspoon Dried Thyme -- Or 1 Tsp Fresh Thyme Leaves 10 ounces Frozen Peas 1 cup Nonfat Veg Chicken Broth -- Low Sod 1/4 cup Grated Parmesan Cheese -- Note 1 Fresh Sprigs Of Thyme -- For Garnish Note 1: Original recipe used the Parmesan cheese but we don't use it so it doesn't count in the MC nutritional info I have added. Prep: 15 min Cook: about 30 min Makes: 4 main dish servings Heat large saucepot of salted water to boiling over high heat; add noodles and cook as label directs. Meanwhile, in nonstick 12" skillet, heat margarine and oil over med heat until melted and hot. Add onion and cook 20 min or until onion is tender and golden, stirring occasionally. Increase heat to med-high; add cabbage, pepper, thyme and 3/4 tsp salt, and cook 5 min or until cabbage is tender-crisp and golden, stirring occasionally (took us longer then this). Stir in frozen peas and broth; cook 2 min, stirring. Drain noodles; return to saucepot. Add cabbage mixture and Parmesan (if using), and toss well to coat. This was very, very good. It is truly comfort food. There was a fair amount left so it definitely would feed 4. Tested for you by Reggie & Jeff Dwork According to magazine Per Serving: About 540 Cal, 12g Fat, 3g Sat Fat, 88g Carb, 12g Fib, 22g Pro, 1,050mg Sod - - - - - - - - - - - - - - - - - - - NOTES : This was excellent!! Very easy to put together too. Cal 479.9 Total Fat 7.5g Sat Fat 1g Carb 82.9g Fib 13g Pro 23.5g Sod 681mg CFF 13.6% * Exported from MasterCook * Radish And Cucumber Salad Recipe By :Mauny Kaseburg, Seattle, WA Serving Size : 12 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- FOR THE MARINADE: 1/2 cup white wine vinegar or cider vinegar 2 tablespoons salt 2 teaspoons sugar freshly ground pepper -- to taste FOR THE SALAD: 3 bunches radishes -- trimmed, thinly sliced 1 large english cucumber -- thinly sliced 1 bunch fresh dill or fennel fronds -- chopped sour cream or low fat sour cream (optional) Mix up marinade in a small bowl or jar with lid. Divide between two glass bowls and marinate vegetables separately. Drain after 1 hour, combine vegetables, then add chopped dill and optional sour cream. Chill until serving. Description: "Cool cukes meet crunchy radishes in this salad spiked with dill and white wine vinegar." S(Collection): "(http://www.chefshop.com/)" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : The combination of the spiciness of radishes and the coolness of cucumbers is a great recipe for hot summer days as well as those first few weeks of spring when radishes are at their peak in your garden! * Exported from MasterCook * Raspberry Balsamic Glazed Chicken Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon vegetable oil cooking spray 1/2 cup red onion -- chopped 1/2 teaspoon dried thyme 1/2 teaspoon salt -- divided 4 skinless boneless chicken breast halves 1/3 cup seedless raspberry preserves 2 tablespoons balsamic vinegar 1/4 teaspoon pepper Heat oil in non-stick skillet coated with cooking spray over medium high heat until hot. Add onion and saute 5 minutes. Combine thyme and 1/4 tsp salt; sprinkle over chicken. Add chicken to skillet and saute 6 minutes on each side or until done. Remove chicken from skillet and keep warm. Reduce heat to medium-low. Add 1/4 tsp salt, preserves, vinegar, and pepper, stirring constantly until the preserves melt. Spoon sauce over chicken. Description: "The balsamic vinegar works... magic with the raspberry preserves..." Source: "Busy Cooks - http://busycooks.About.com" From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : Just wanted to let everyone know that I have made this and it's very good. Even my kids liked it. [WhoMe40@aol.com] * Exported from MasterCook * Rockin' Moroccan Stew Recipe By :Crazy Plates by Janet & Greta Podleski Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 1 cup chopped onions 1/2 cup celery -- diced 1/2 cup green bell pepper -- diced 1 clove garlic -- minced 3 cups vegetable broth 3 cups sweet potatoes -- peeled and cubed 1 can tomatoes -- (14 1/2 oz.) drained and cut up 1 can chickpeas -- (15 oz) drained and rinsed 1 tablespoon lemon juice 2 teaspoon grated gingerroot 1 teaspoon ground cumin -- curry powder, 1 teaspoon ground coriander 1 teaspoon curry powder 1 teaspoon chili powder 1/2 teaspoon salt 1/4 teaspoon black pepper 1/4 cup raisins 2 tablespoons light peanut butter chopped fresh cilantro 1. Heat olive oil in a large, non-stick saucepan over medium-high heat. Add onions, celery, green pepper, and garlic. Cook and stir until vegetables begin to soften, about 3 minutes. 2. Add all remaining ingredients, except raisins, peanut butter, and cilantro. Bring to a boil. Reduce heat to low and simmer, covered, for 20 minutes. 3. Stir in raisins, peanut butter, and cilantro. Mix well. Simmer for 5 more minutes. Serve hot. Source: "http://lowfatcooking.about.com/food/lowfatcooking/library/recipes/blm rocstew.htm" S(Formatted by Whome40@aol.com Mar 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : Per Serving: Calories 232 Total Fat 5 g. (0.5 g. sat.) Protein 7.9 g Carbohydrates 41.4 g Fiber 4.1 g Cholesterol 0 mg. Sodium 708.5 mg % calories from f at 18 * Exported from MasterCook * Shoney's Broccoli, Cauliflower, Cheese Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 head Broccoli -- chopped into bite -- sized pieces 1 head Cauliflower -- chopped into bite -- sized pieces 2 Tablespoon Shoney Seasoning Salt 1/2 tsp. Pepper 7 Tablespoons Chicken Flavor Soup Base -- or 7 Bouillon Cubes -- (liquidated in 1/4 1 cups. Water) 1 cup Non-Dairy Creamer (can use Fat Free) 2 stick Butter or Margarine (1 cup) 2 cup Milk 2 16 oz. Sour Cream (can use Low Fat) 6 cups shredded Cheddar cheese (Velveeta will work too) 8 Tablespoons Flour -- mixed well with 1/2 1 cup water Stir broccoli, cauliflower, seasoning salt, pepper, and soup base together well. Add creamer, butter, milk, sour cream, cheese, and floured water, mix well. While stirring bring just to boil, remove from heat, cover for 15 minutes. Stir and serve. This makes a lot of soup. You can cut the recipe in half for a smaller group of people. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shoney's Broccoli, Cauliflower, Cheese Soup #2 (Modified) Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups Broccoli -- separated into florets, stems sliced. 4 cups Cauliflower -- chopped into bite sized pieces 2 tbsps Seasoned salt 1/2 tsp white pepper 7 Tablespoons chicken soup base -- or 7 Bouillon Cubes 1/4 cups water 1 cup fat free half and Half 2 tbsps butter buds(r) 2 cup skim milk 2 16 oz nonfat sour cream 2 cups reduced fat cheddar cheese -- Velveeta 8 Tablespoons Flour 1/2 cups water Steam or micro cook broccoli and cauliflower until crisp tender. Mix soup base with 1/4 c water to dissolve. Stir broccoli, cauliflower, seasoning salt, pepper, and soup base together well. Mix flour with 1/4 c water. Add half and half, butter buds, milk, sour cream, cheese, and floured water, mix well. While stirring bring just to boil, remove from heat, cover for 15 minutes. Stir and serve. This makes a lot of soup. You can cut the recipe in half for a smaller group of people. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Kristin notes: I guessed at the number of servings. This is not TNT. Adjust butter buds / cheese as necessary to obtain desired flavor. * Exported from MasterCook * Shrimp Gumbo Recipe By :Smart Cooking by Graham Kerr Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound fresh uncooked shrimp 1 cup uncooked long-grain rice 4 tablespoons white flour 2 14 oz cans cut okra -- drained 2 tablespoons extra light olive oil 1 dash sesame oil 6 ounces canned no-salt tomato paste 1 large white onion -- peeled and chopped 3 stalks celery -- chopped 2 green bell peppers -- seeded and chopped 2 garlic cloves -- peeled and chopped 6 cups water -- divided 6 sprigs thyme 2 bay leaves 1/2 teaspoon cayenne pepper chopped green onions -- for garnish chopped fresh parsley -- for garnish Peel and devein the shrimp, saving the shells. Cut each shrimp into three pieces and set aside. Put the shrimp shells into a medium saucepan and cover with 2 cups (472 ml) water. Bring to a boil and simmer just a couple of minutes. Strain out the shells, reserving the liquid. This flavor infused water will be used for cooking your rice. Cook the rice in the reserved shrimp shell water until all the liquid is absorbed and the rice is cooked through. Put the flour in a saucepan over medium heat. Stir constantly until it turns light brown. Remove from the heat and cool. This step is crucial in developing a nice, toasty flavor and brown color for your gumbo. Put the drained okra in a large plastic bag. Pour in the cooled flour. Seal off the top and shake until the okra is completely coated with flour. Heat 1 tablespoon (15 ml) of the oil in a large pot. Add the flour-coated okra and the flour, one half at a time. You want the okra to fry and become really brown. Push the okra to one side of the pot. On the other side of the pot, add the tomato paste and cook, stirring often. Continue cooking until the tomato paste turns a dark brown. This is a caramelizing called the Maillard reaction. Now stir the tomato paste into the okra pieces. Turn the cooked okra out onto a plate, scraping up all the tasty brown pan residue. Add the remaining oil to the same pot. Add the onions, celery, green pepper and garlic. Let the vegetables swelter and fry over high heat. Stir in the cooked okra and continue frying over high heat. Pour in 4 cups (944 ml) water, thyme, bay leaves and the "Creole torpedo" - the cayenne pepper. Simmer 30 minutes. Just before you're ready to serve, stir in the shrimp. Cook only about 4 minutes. The shrimp should not be overdone. To Serve: Spoon the rice, fragrant from the shrimp shells, into a bowl. Sprinkle the chopped green onions over the rice. Top with the shrimp gumbo. Sprinkle with emerald flecks of fresh, chopped parsley. Source: "Smart Cooking by Graham Kerr" - - - - - - - - - - - - - - - - - - - NOTES : This Minimax version of a Creole classic is based upon the marvelous rendition served by Chef Leah Chase at her fabulous restaurant in New Orleans, "Dooky Chase." One food critic called Leah's gumbo, "the kind of dish that makes you want to throw down your spoon, rush into the kitchen and kiss the cook!" I hope this Minimax version inspires the same emotions - it could be the beginning of world peace! Cals 510, 3g fat, 5%, fiber 11 * Exported from MasterCook * Shrimp Scampi #3 (Italian) Recipe By :HealthMark Centers, Colorado 1994 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound shrimp -- peeled, deveined 1 teaspoon olive oil 1/4 cup scallions -- minced 5 cloves garlic -- minced 1 lemon -- juiced and zested 1 1/4 cups white wine 2 tablespoons chopped fresh parsley 1/4 teaspoon red pepper flakes 1 lemon -- cut into wedges In a non-stick frying pan, heat oil and saute scallions and garlic. Add shrimp, lemon juice and wine. Cook until shrimp turns pink. Add parsley, lemon zest and red pepper flakes. Stir. Serve over rice or pasta. Garnish with lemon wedges. Calories 161; FatTotal 2g (16%) , 1g fiber Source: "Viva la Mediterranean, by Rashbach and Schmidt" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shrimp With Garlic Sauce And Chinese Cabbage Recipe By :Betty Crocker's Chinese Low-Fat Cooking Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 dried black (shiitake) mushrooms 2 teaspoons cornstarch 1 tablespoon water 3/4 pound uncooked medium shrimp 3/4 pound green cabbage 2 medium carrots 1/2 cup low sodium chicken broth -- defatted 4 cloves garlic -- finely chopped 4 green onions 1 tablespoon chile puree with garlic Soak mushrooms in hot water about 20 minutes or until soft; drain. Rinse with warm water; drain. Squeeze out excess moisture. Remove and discard stems; cut caps into thin strips. Mix cornstarch and water. Begin to steam rice. While mushroom soak, prepare vegetables. Cut cabbage into 2x3/4" pieces. Cut carrots into thin diagonal slices (1/4 or less). Cut green onions into 1-inch diagonal pieces. Peel, devein and cut shrimp in half lengthwise. Spray nonstick wok or 1 2-inch skillet with nonstick cooking spray; heat over medium high heat until cooking spray starts to bubble. Add shrimp; stirfry just until pink. Remove shrimp from wok. Cool wok slightly. Respray and heat over medium high heat until cooking spray starts to bubble. Add mushrooms, cabbage and carrots; stirfry 1 minute. Add broth and garlic; heat to boiling. Cover and boil 4 minutes. Stir in cornstarch mixture; cook and stir about 30 seconds or until thickened. Add shrimp, green onions and chile puree; cook and stir about 30 seconds or until shrimp are hot. Serve with rice [115 cals per serving, 1g fat (8% cff), 13 g carbs. WW-x 1/2 starch, 1 lean meat, 1 veg] Source: "Betty Crocker's Chinese Low-Fat Cooking (1995) General Mills. MacMillan ISBN 0028603915." Notes: Slicing the shrimp lengthwise in half makes it possible to stretch a smaller amount of shrimp. Plus the shrimp will curl attractively when stir fried. 98-Jan-13 phannema@wizard.ucr.edu - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sicilian Style Baked Turnips Recipe By :Lean Italian Meatless Meals, Anne Casale Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 medium turnips -- (1 3/4 lbs) -- stemmed, peeled, sliced in1/8" rounds 1 medium red onion -- paper-thin rounds 7 plum tomatoes -- (1 1/4 lbs) -- sliced in 1/4 inch rounds 2 teaspoons extra virgin olive oil 1/2 teaspoon salt 1/2 teaspoon black pepper 1 tablespoon fresh oregano -- or 1 tsp dried oregano Preheat oven to 350F. Arrange half of the turnips in an overlapping pattern in prepared 9 x 13 x 2-inch baking dish. Scatter half of the onion slices over top. Arrange half of the tomatoes over the onions. Brush surface of tomatoes with 1/2 the oil. Sprinkle the seasonings over top. Arrange second layer the same as first with the remaining ingredients. Cover with foil and bake until turnips are tender when tested with the tip of a knife, about 55-60 minutes. Remove from oven. Broil until a light crust forms on surface, about 3-4 minutes. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Excellent with polenta with leeks and sage. * Exported from MasterCook * Southwestern Popcorn Snack Recipe By :Betty Crocker's(r) Healthy New Choices Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Snacks Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups hot-air-popped popcorn 2 cups Cheerios(r) 2 tablespoons margarine 1/2 teaspoon chili powder 1/4 teaspoon ground cumin 1/4 teaspoon garlic powder 2 tablespoons grated Parmesan cheese Mix popcorn and cereal. Heat margarine, chili powder, cumin, and garlic powder in 6-inch non-stick skillet over low heat, stirring occasionally, until margarine is melted. Drizzle over popcorn mixture; toss. Immediately sprinkle with cheese; toss. Serve warm. From TfdDcd10@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spaghetti With Low Fat Meatballs Recipe By :Charlottes Gardens.com/ Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound lean ground turkey 1 egg -- beaten 1/2 cup Italian seasoned bread crumbs 2 tablespoons minced fresh parsley 1 teaspoon minced fresh rosemary 2 teaspoons minced fresh basil 1 teaspoon minced fresh thyme 1/8 teaspoon black pepper nonfat cooking spray 26 ounces homemade or bottled pasta sauce (lf) 12 ounces spaghetti -- cooked and drained Heat oven to 400F. In a large bowl, combine ground turkey, egg, bread crumbs, parsley, rosemary, basil, thyme, and pepper. Shape into 1 1/2-inch meatballs. Turn the oven down to 350F and spray a large baking dish with non-fat cooking spray. Place the meatballs into the baking dish, cover with tinfoil and bake for about 20 minutes until meatballs are cooked. Remove tin foil and add the sauce. Turn the oven off and place the baking dish back in the oven to warm the sauce about 5 minutes. When the spaghetti is cooked layer the sauce and meatballs over the spaghetti on a serving platter or individual dishes and sprinkle with grated Parmesan cheese. Each: 426 cals, 20%cff, 9g fat, 5g fiber Source: "Simple Pleasures Newsletter, http://www.charlottesgardens.com/" S(Email from): "simple-pleasures@mail-list.com on 18 Mar 2000" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Grilled Catfish Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tsp olive oil 2 tablespoons chili powder 1/4 cup lime juice 2 teaspoons pepper 1 cup chardonnay 1/2 cup chopped fresh cilantro 2 tablespoons dry mustard 1/2 teaspoon salt -- optional 2 pounds catfish fillets Prepare a grill or preheat the broiler. Mix olive oil, lime juice, wine, mustard, chili powder, pepper, cilantro and salt in a medium bowl. Transfer half of the marinade mixture to another bowl and reserve for basting catfish. Add catfish to the first bowl and marinate for 15 minutes. Drain fillets and discard marinade. Place fillets on oiled grill rack or broiler pan rack. Grill or broil 4 inches from heat source, basting with reserved marinade for about 3 minutes on each side, or until fish flakes easily when tested with a fork. Source: "Posted by Marianna_Ballard@taylorbigred.com" S(Formatted by Whome40@aol.com Mar 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : The original recipe called for 2 T. oil and only 1 lb of catfish. Even with my adjustments it's still 31% CCF. (Kristin)