* Exported from MasterCook * All Season Vegetable Stock Recipe By :Peter Berley, The Modern Vegetarian Kitchen (2000) Serving Size : 1 Preparation Time :0:00 Categories : Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large onion 2 carrots 1 celery rib 1 parsnip 8 ounces white mushrooms 1 whole garlic clove -- unpeeled, halved 6 cups water 2 bay leaves 2 sprigs fresh thyme OR 1 tsp dried thyme Cut vegetables, including the mushrooms, into 1/2-inch pieces. In a 3-quart soup kettle, combine the vegetables and garlic. Add water. Bring to boil. Skim foam. Add bay and thyme Reduce heat and simmer, uncovered for 1 hour. Strain and use within two days. S(VegRecipes): "Pat Hanneman 13-Mar-2001" Yield: "4 cups" - - - - - - - - - - - - - - - - - - - NOTES : Vegetables stocks do not freeze well. * Exported from MasterCook * Apple Carrot Muffins #2 Recipe By :Taste of Home's Light & Tasty Premiere Issue 2001 Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cups raisin bran cereal 1 1/4 cups all-purpose flour 3/4 cup sugar 1 1/4 teaspoons baking soda 1 teaspoon ground cinnamon 1/4 teaspoon salt 1 egg 3/4 cup buttermilk 1/4 cup canola oil 3/4 cup finely chopped peeled tart apple 3/4 cup grated carrots 1/4 cup chopped walnuts In a bowl, combine the first six ingredients. In a small bowl, beat the egg, buttermilk and oil. Stir into dry ingredients just until moistened. Fold in apple, carrots and walnuts. Fill paper-lined muffin cups or cups coated with nonstick cooking spray three fourths full. Bake at 400 for 20-23 minutes or until a toothpick comes out clean. Cool for 5 minutes before removing from pan to a wire rack. Serve warm. Yield: 1 dozen. S(Scanned & WW Points added): "hdeacey@mail.com" - - - - - - - - - - - - - - - - - - - NOTES : Nutritional Analysis: One muffin equals 199 calories, 7 g fat (1 g saturated fat), 18 mg cholesterol, 256 mg sodium, 32 g carbohydrate, 2 g fiber, 4 g protein. Diabetic Exchanges: 2 starch, 1/2 fruit. WW Points (old program) = 4 * Exported from MasterCook * Apple Crumb Muffins Recipe By :Weight Watchers Quick Start Plus Program, Jean Nidetch (1986 Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Batter 2 cups all-purpose flour 1/4 cup granulated sugar 1 tablespoon double-acting baking powder 1 teaspoon apple pie spice 1 cup skim milk 1 small Golden Delicious apple -- cored 1/4 cup margarine -- melted 1 egg Crumb Topping 1/4 cup all-purpose flour 2 tablespoons granulated sugar 1 teaspoon granulated sugar 2 tablespoons margarine -- melted 1/8 teaspoon ground cinnamon To Prepare Batter: Line twelve 2-1/2-inch-diameter muffin pan cups with paper baking cups and set aside. Preheat oven to 400°F. In mixing bowl combine first 4 ingredients. In 2-cup measure or bowl combine milk, apple, margarine, and egg; pour into dry ingredients and stir until combined (do not beat or overmix; batter should be lumpy). Fill each baking cup with an equal amount of batter (each will be about 2/3 full). To Prepare Topping and Bake: In small bowl combine all ingredients for topping, stirring until thoroughly combined; sprinkle an equal amount of topping over each muffin and bake for 15 to 20 minutes (until muffins are golden brown and a toothpick, inserted in center, comes out dry). Remove muffins to wire rack and let cool. Makes 12 Servings, 1 muffin each S(Scanned & MC formatted): "hdeacey@mail.com (3/26/01)" - - - - - - - - - - - - - - - - - - - NOTES : Each serving provides: 1 Bread Exchange; 1 1/2 Fat Exchanges; 50 calories Optional Exchange 4 points * Exported from MasterCook * Apple-ginger Strudel Recipe By :Prevention Quick and Healthy Desserts (2001 calendar) Serving Size : 16 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Pies, Pastry & Crusts Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups apples -- thinly sliced -- and peeled -- tossed with 1 tablespoon lemon juice 1/2 cup golden raisins 1/3 cup ground almonds 3 tablespoons honey 3 tablespoons maple syrup 1 teaspoon grated lemon rind 1 teaspoon ground ginger 8 sheets phyllo pastry 3 tablespoons light margarine -- melted confectioner's sugar -- for garnish Preheat the oven to 375F. In a large bowl, toss the apples with the raisins, almonds, honey, syrup, lemon peel, and ginger. Coat a baking sheet with cooking spray. Place 1 phyllo leaf on the sheet, and brush it lightly with margarine. Top it with another leaf, and brush with a little more margarine. Repeat layering with 2 more leaves of dough. Spread half of the apple filling lengthwise along 1 side of the dough. Roll up all 4 layers of dough, starting at the side with the filling and ending with the seam side down. Repeat the entire process with the remaining 4 leaves of dough. Coat each strudel with cooking spray. Bake until lightly browned, 15 to 20 minutes. Sprinkle with the sugar, if using. Serve warm. From Ellen C - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Asian Ramen Noodle Soup Recipe By :FBN Serving Size : 4 Preparation Time :0:00 Categories : Meats Soups & Stews Tofu Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cans fat-free reduced-sodium chicken broth -- 14 oz 4 ounces boneless pork loin -- sliced into thin strips 3/4 cup thinly sliced mushrooms 1/2 cup firm tofu -- cut into 1/4-inch cubes (optional) 3 tablespoons white vinegar 3 tablespoons sherry 1 tablespoon reduced-sodium soy sauce 1/2 teaspoon ground red pepper 2 ounces uncooked low-fat ramen noodles 1 egg -- beaten 1/4 cup finely chopped green onions -- green tops only Bring chicken broth to a boil in large saucepan over high heat; add pork, mushrooms and tofu, if desired. Reduce heat to medium-low; simmer, covered, 5 minutes. Stir in vinegar, sherry, soy sauce and pepper. Return broth mixture to a boil over high heat; stir in ramen noodles. Cook, stirring occasionally, 5 to 7 minutes or until noodles are tender. Slowly stir in beaten egg and green onions; remove from heat. Ladle soup into individual bowls. Nutrients per Serving: Calories 148 % calories from fat 24% Total Fat 4 g Sat. Fat 1 g Protein 10 g Carbohydrates 15 g Cholesterol 66 mg Sodium 269 mg Dietary Fiber 1 g Dietary exchanges: 1/2 Starch 1-1/2 Meat 1 Vegetable Cuisine: "Asian" Source: "http://www.fbnr.com/Diabetic/RecipeFinder.html" Copyright: "(c) Publications International, Ltd." Yield: "3 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Add some zip to your traditional soup repertoire with this sensational combination of the classic hot and sour soup and egg drop soup. Lean pork provides low-fat protein while the vinegar, sherry and red pepper give this full-flavored soup a kick. Tofu and ramen go well together. Usually I cook carrot and celery with the ramen; extra water or something like carrot juice; add a flavor packet and teriyaki sauce to color and to taste. Add drained, cubed tofu. Stir gently, cover, and let stand on the lowest setting. It takes about 10 minutes for the tofu to borrow the flavors. I have not tried the recipe (below) - pork and tofu; could be heat-and-serve teriyaki chicken and tofu or just tofu. _____ * Exported from MasterCook * Asparagus Almondine Recipe By :http://www.diabetes.org/recipes Serving Size : 6 Preparation Time :0:00 Categories : Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups asparagus -- diagonally sliced 2 tablespoons low-calorie margarine 1/4 cup sliced almonds fresh ground pepper 1 dash salt -- optional Blanch the asparagus in boiling water for 2 minutes and drain. Melt the margarine in a skillet over medium-high heat. Add the almonds and saute until the almonds are toasted, about 3 minutes. Top the asparagus with the almonds. Season with pepper and salt and serve. Serving size: 1/2 cup Exchanges: Monounsaturated Fat Exchange -- 1 Vegetable Exchange -- 1 Calories -- 65 Calories from Fat -- 41 Total Fat -- 5g Saturated Fat -- 1g Cholesterol -- 0mg Sodium -- 40mg Carbohydrate -- 5g Dietary Fiber -- 2g Sugars -- 2g Protein -- 3g Notes: Recipe for Saturday, 5/9/98 In honor of Mother's Day, this week we are featuring seven delectable recipes from the cookbook Memorable Menus Made Easy, Robyn Webb's newest culinary collection of elegant dishes that will make every day a special occasion at home. Make this Mother's Day memorable by preparing one or all seven of these recipes for a truly extraordinary celebration. You can order a copy of this and many other cookbooks from our online bookstore or call 1-800-ADA-ORDER (1-800-232-6733). Copyright (c) 1998 American Diabetes Association MC formatted using MC Buster 2.0f & SNT on 5/9/98 From hdeacey1@sympatico.ca - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Asparagus Vinaigrette Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Salad Dressings Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds fresh asparagus -- trimmed 3 tablespoons olive oil 2 tablespoons lemon juice 2 teaspoons Dijon-style mustard 1/2 teaspoon ground black pepper 1/4 teaspoon salt 4 tablespoons buttered and toasted bread crumbs 1 cup cherry tomatoes -- halved Steam asparagus spears until tender; drain and place on serving platter. In small jar with tight-fitting lid, shake together the oil, lemon juice, mustard, pepper and salt. When ready to serve (can be served warm or at room temperature), pour vinaigrette evenly over asparagus, sprinkle with bread crumbs and garnish with cherry tomato halves. Source: "National Pork Producers Council" S(Internet address): "http://www.nppc.org" From hdeacey1@sympatico.ca - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Asparagus With Bacon Recipe By :Betty's Crocker's New American Cooking by WHOM(1983) Serving Size : 4 Preparation Time :0:00 Categories : Meats Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds asparagus -- * cut diagonally -- into 1" pieces, OR -- or 10 oz frozen asparagus -- 2 pkgs. 2 tablespoons fresh parsley -- snipped 2 tablespoons lemon juice 1/4 teaspoon salt 2 slices bacon -- fried and chopped * 2 PACKAGES (10 oz) frozen cut asparagus can be substituted for the fresh asparagus. Cook as directed on package; drain. Place steamer basket in 1/2" water in saucepan or skillet (water should not touch the bottom of basket). Place lower stalk pieces in basket. Cover tightly and heat to boiling; reduce heat. Steam 4 minutes. Add tips. Cover tightly and steam until crisp-tender, 4 to 5 minutes longer. Toss asparagus with parsley, lemon juice and salt. Sprinkle with bacon. MICROWAVE DIRECTIONS: Place asparagus, 1/2 cup water and 1/4 teaspoon salt in 1 1/2-quart microwavable casserole. Cover tightly and microwave on high(100% depending how powerful the microwave is) 3 minutes, less if very powerful( my microwave is an older one..in fact 20 years); stir. Cover and microwave until crisp-tender, 2 to 3 minutes longer. Let stand 1 minutes; drain. Continue as directed. Serving size 3/4 cup. From hdeacey1@sympatico.ca - - - - - - - - - - - - - - - - - - - NOTES : Food Exchanges per serving: 1 VEGETABLE EXCHANGES + MAYBE 1/2 HIGH-FAT MEAT EXCHANGE; CAL: 75; (Bacon listed as Saturated Fat, but we wouldn't use it anyhow would we). Source: Betty's Crocker's New American Cooking by WHOM(1983) Brought to you and yours via Nancy O'Brion and her Meal-Master You could use turkey bacon. * Exported from MasterCook * Asparagus, Crab And Orange Salad Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Fish & Seafood Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds asparagus -- trimmed 1/4 cup chives -- chopped plus 2 tablespoons chives -- chopped 3 navel oranges 14 ounces lump crabmeat 3 tablespoons fresh orange juice 3 tablespoons sugar 2 tablespoons white vinegar 1 teaspoon grated orange peel 1/4 cup dijon mustard Cook asparagus in boiling salted water until crisp tender, about 4 minutes. Drain. Cut top 6 inches from asparagus. Set tips aside. Slice remaining asparagus into 1/4" thick rounds.. Transfer slices to a large bowl. Mix in 1/4 c chives. Cut peel and white pith from oranges. Working over bowl, cut between membranes to release segments. Drain off juices. Transfer segments to bowl with asparagus and chives. Gently mix in crabmeat. Season to taste with salt and pepper. Whisk 3 tbsp. fresh orange juice, sugar, vinegar, and orange peel in medium bowl until sugar dissolves. Whisk in mustard. Season to taste with salt and pepper. Divide asparagus stalks among 6 plates. Mound salad in center of plates. Pour dressing over each salad. Sprinkle with remaining 2 tbsp. chives. Description: "The oil-free dressing is delightfully tangy" Source: "BonAppetit April 2001 pg. 56" Copyright: "Formatted by Whome40@aol.com Mar 2001" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baking Soda Substitutes Recipe By :Cook's Thesaurus, http://www.foodsubs.com/ Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- calcium carbonate OR potassium bicarbonate Substitutes: calcium carbonate OR potassium bicarbonate (Sodium-free; substitute measure for measure) So, if you have any calcium carbonate supplements hanging around, you could grind it up and use it in an equal measure. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Barbecued Tandoori Shrimp Sticks Recipe By :Carpenter and Sandison, Fast Appetizers Serving Size : 10 Preparation Time :0:00 Categories : Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Marinade: 1/2 cup plain yogurt -- whole milk 2 tablespoons lemon juice -- freshly ground 5 cloves garlic -- crushed 1 1 inch piece fresh ginger -- grated 1 teaspoon salt 2 teaspoons turmeric 1 teaspoon paprika 1/4 teaspoon ground cardamom 1/4 teaspoon cayenne pepper Barbecue: 20 raw medium shrimp -- peeled and deveined -- 20 skewers or toothpicks -- presoaked in cold water Combine marinade ingredients in a nonmetallic bowl. Add shrimp and toss to coat each shrimp well. Cover and refrigerate for 1 hour. Threat 1 shrimp on each soaked skewer. Preheat broiler. Alternatively preheat a ridged case-iron griddle, grill pan, or barbecue. Broil shrimp until they turn pink and lose their transparency, 3 minutes on each side. Serve hot, warm or at room temperature. Can be prepared ahead: marinate shrimp up to 4 hours in advance. Store in an airtight container in the refrigerator. Skewer shrimp up to 1 hour in advance. Store in airtight container in refrigerator. Yield: "20 pieces" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Barm Brack (Spicy Currant Bread) Recipe By :Liz Waters 1991 Serving Size : 9 Preparation Time :0:00 Categories : Breads: Quick & Muffins Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups mixed dry fruit such as currants, dark and golden raisins 1 cup boiling black tea 1 egg 1 teaspoon mixed spice equal amounts of cinnamon, clove, nutmeg, allspice, and mace 4 teaspoons orange marmalade 1 cup (heaping) superfine granulated sugar 2 1/2 cups self-rising flour -- SELF-RISING FLOUR (2.5-cups): 2 1/2 cups all-purpose flour 1 tablespoon baking powder -- plus 3/4 teaspoon baking powder 1 1/4 teaspoons salt --King Arthur Baking Book Place the dried fruit in a bowl, cover with the hot tea and let soak overnight. The next day, add the remaining ingredients and mix well. Preheat the oven to 375F. Pour the batter into a greased 7- or 8-inch square pan and bake in the center of the oven for 1 1/4 to 1 1/2 hours. Let cool in the pan on a wire rack. Slice and serve buttered with tea. Description: "Scone. Allow time to plump raisins (overnight)." Cuisine: "Irish" Source: "http://www.masterstech-home.com/The_Kitchen/Recipes/International_Recipes/Irish_Recipes/IrishCooksHeritageRecipes.html" S(eRecipes): "Hanneman (kitpath@earthlink.net) on 17-Mar-2001" - - - - - - - - - - - - - - - - - - - NOTES : I have TWO derivations of this name and have NO idea which is correct: 1) In Northern Ireland and in the Republic, brack is the Celtic word for salt and is used to mean "bread". Barm brack is leavened bread, the word, barm meaning yeast. 2) The term barmbrack for an Irish fruit loaf or cake does not derive from barm or leaven. It is a corruption of the Irish word aran breac (Speckled Bread). IF anyone can straighten out which definition is correct, please let me know. I also read that the Irish traditionally serve barmbrak at Halloween with the ring, silver coin and a button baked inside (the button signifying "single blessedness" whatever that might be). Frankly, I doubt all of these "bake it inside" stories...if they were true, Irish dentists would ALWAYS be busy on the day after Halloween, because a lot of Irish folk would have broken teeth after having coins and rings stuck in every item on the table! - LW * Exported from MasterCook * Bean And Barley Salad Recipe By :Tracey Adams Serving Size : 8 Preparation Time :0:00 Categories : Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups barley -- cooked 2 cups black beans -- cooked 2 cups garbanzo beans -- cooked 4 medium plum tomatoes -- chopped 3 stalks green onions -- sliced with tops 4 whole roasted red peppers -- chopped 1/2 cup white corn -- or to taste 3/4 cup fresh parsley -- chopped 2 teaspoons sesame oil 2 1/2 tablespoons olive oil 2 1/2 tablespoons balsamic vinegar -- or to taste Mix all ingredients as you add them. Add dressing last. Chill for 2-4 hours at least. Serving Ideas : as a main dish with whole grain bread Source: "http://members.home.net/bikracer/BeaBarSa.html" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Bob "really liked" this one - and i just "liked" it. - it needed perc or mrs dash or something to "kick it up a notch." and we also splashed balsamic vinegar on it. * Exported from MasterCook * Black Bean And Barley Chopped Salad Recipe By :General Electric Appliances Recipe Archive Serving Size : 4 Preparation Time :0:10 Categories : Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups water 1/2 cup pearled barley 1 cup canned black beans -- drained 3/4 cup corn kernels -- thawed if frozen 3/4 cup Italian style peeled tomatoes -- drained and chopped 1/2 cup green peas -- thawed if frozen 1/2 avocado -- chopped 2 tablespoons fresh cilantro -- chopped 1/4 cup water 1 tablespoon lemon juice 1 scallion -- white part only, finely chopped 1 1/2 tsp. olive oil 1 clove garlic -- minced 1/4 pound European salad blend (mixed greens) Bring water to a boil in a heavy pot. Add barley and reduce heat to low. Cover and simmer 35-40 minutes until water has evaporated and barley is tender. Remove from heat. Transfer barley to a cookie sheet. Spread barley out to cool briefly. While barley is cooking, combine next 7 ingredients and salt to taste in a salad bowl. Cover and refrigerate until barley is cooled. Combine remaining ingredients, except lettuce, in a jar with a tight fitting lid. Shake vigorously until emulsified. Set aside. Transfer cooled barley to bean and vegetable mixture. Toss. Add dressing and toss again. Serve on a bed of lettuce. Source: "http://www.mixingspoon.com/perl/geaRecipe?5997" Start to Finish Time: "1:00" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Black Bean And Barley Salad #2 Recipe By :Culinary Cafe Serving Size : 6 Preparation Time :0:00 Categories : Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups water 1 cup quick cooking barley -- uncooked 1 1/2 cups diced cucumber -- remove peel and seeds 1 cup chopped tomato 1/2 cup minced fresh parsley 1 15 oz can black beans -- drained 1 clove garlic -- minced 3 tablespoons balsamic vinegar 2 tablespoons olive oil 3/4 teaspoon salt 1/2 teaspoon coarsely ground black pepper Bring water to a boil in a medium saucepan; add barley. Cover, reduce heat, and simmer 12 minutes or until liquid is absorbed. Remove from heat; let stand, covered, 5 minutes. Combine barley, cucumber, and next 4 ingredients in a large bowl; toss well. Combine vinegar and remaining ingredients. Add to barley mixture, tossing to coat. Serving Ideas : 6 main dishes, 12 side or buffet dishes Nutrition information: about 224 calories per 1-cup serving; Calories from fat 22%, Cholesterol 0 mg, Sodium 413 mg Yield: "6 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Brew Cold-kicking Fruit Tea! Recipe By :Prevention 2001 calendar Serving Size : 1 Preparation Time :0:00 Categories : Beverages Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 grapefruit -- halved 2 lemons -- halved 2 oranges -- halved 5 cups water Brew Cold-Kicking Fruit Tea! No one wants to be sick for the holidays. Though colds run their course without help, drinking hot liquids high in vitamin C may help bolster your immune system, as well as unstuff your nose. Try This: To make a C-rich fruit tea, halve 2 grapefruits, 2 lemons, and 2 oranges. Squeeze the juices and seeds into a large pot. Toss in rinds too. Cover with 5 cups of water. Bring to a boil, then turn heat to low. Simmer 5 minutes. Strain. Pour into mugs, and sweeten with honey to taste. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broccoli Corn Muffins Recipe By :Meals on the Move by Holly Clegg Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 egg whites -- (1/4 c eggbeaters) 2/3 cup skim milk 1 15 oz can corn -- whole kernel, drained 1/2 cup shredded nonfat cheddar cheese 1 8 1/2 oz box corn muffin mix 1 10 oz box frozen chopped broccoli -- thawed Preheat oven to 400. Grease muffin tins with Pam. In a large bowl, mix eggs and milk. Stir in corn and cheese. Stir in muffin mix to moisten. Stir in broccoli. Spoon batter into prepared cups. Bake about 20 minutes or until a pick inserted comes out clean. Can be made into 24 mini muffins. Bake for 15 minutes. Serving Ideas : Serve with Corn and Salmon Chowder and tossed salad. Source: "Formatted by Whome40@aol.com Mar 2001" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cabbage 'N' Potato Soup Recipe By :Weight Watchers Quick Start Plus Program Cookbook by Jean Ni Serving Size : 4 Preparation Time :0:00 Categories : Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons vegetable oil 4 cups shredded green cabbage 1 cup sliced onions 1 garlic clove -- minced 3 cups water 6 ounces potato -- peeled, sliced 1/2 cup sliced carrot 1/2 cup tomato puree 4 packets instant beef broth and seasoning mix 1 bay leaf 1 dash ground allspice or 1 whole cloves In 2-quart saucepan heat oil; add cabbage, onions, and garlic and saute over medium heat, stirring frequently, until cabbage is soft, about 10 minutes. Reduce heat to low and add remaining ingredients; cook until vegetables are tender, about 30 minutes. Remove and discard bay leaf and clove before serving. Description: "This soup freezes well; for easy portion control, freeze in pre-measured servings" From hdeacey1@sympatico.ca - - - - - - - - - - - - - - - - - - - NOTES : Using the nutritional values on MC the 123 points old program = 2 points. * Exported from MasterCook * Cabbage Potato Soup Recipe By :Mary F. Taylor Serving Size : 6 Preparation Time :0:00 Categories : Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup rye berries 2 cups sliced yellow onion -- divided 1 cup sliced carrot 1 stalk celery -- sliced 1 small parsnip -- sliced 3 pounds red potatoes -- cubed, divided 10 cups water 3 cloves garlic -- sliced 6 peppercorns 1 tablespoon caraway seed -- crushed 1 teaspoon salt 1 sprig fresh thyme -- OR 1 tsp dried thyme 1 bay leaf 4 stalks Italian parsley 2 tablespoons melted butter 1 1 pound head of cabbage 1. In a 6-qt saucepan, combine rye berries, half of the onion, the carrot, celery, parsnip, one-third of the potatoes, and the water. Add garlic and spices. Bring to a boil. After 3 minutes, cover, reduce heat, and simmer for 3 hours. 2. Strain the soup into a large bowl and discard the cooked vegetables. Return the broth to the saucepan and cook on high heat, uncovered, until it is reduced to 7 cups. Tip strain and measure and set aside; wipe the saucepan to use in the next step. 3. Heat butter in the saucepan until hot but not smoking. Add the remaining onions and saute for 2 minutes. Reduce the heat and continue to cook, stirring often, until the onions are wilted, about 10 minutes. Add remaining potatoes and the strained broth. Bring to a simmer and cook until potatoes are just beginning to become tender, about 15 minutes. Stir in the cabbage and continue to cook until the potatoes and cabbage are tender, about 5 minutes. Serve immediately. Variation: Toast 2 tsp caraway seeds then grind them. Combine with 3 tbs mellow miso; 1/4 cup minced parsley and 1/4 tsp black pepper. Whisk this into the soup just before serving. TIPS - Rye berries are cooked by adding 1 to 3 cups of boiling liquid and simmering, covered, for around 2 hours. They double in bulk. They can be used as a hot cereal or side dish and have a tangy taste. Can also use wheat berries, barley or brown rice. Rye flakes can be substituted; cook alone or with rice; can substitute cut oats for rye flakes; check package to determine yield. -- PatH Description: "Simple caraway flavored broth; rye berry protein" Source: "New Vegetarian Classics: Soups (1994)" S(VegRecipes): "Pat Hanneman 2001-Mar-16" Start to Finish Time: "4:00" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cheesy Pasta With Ham Recipe By :Successful Living with Diabetes March/April 2001 Serving Size : 2 Preparation Time :0:00 Categories : Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound fresh asparagus 3 ounces ditali pasta -- uncooked 1 teaspoon reduced-calorie margarine 1/2 teaspoon minced garlic 1 tablespoon all-purpose flour 1/3 cup no-salt-added beef broth 1/4 cup fat-free milk 2 ounces Ham -- diced -- (about 1 2/3 cup) 1 ounce shredded reduced-fat Cheddar cheese -- (1/4 cup) 1/8 teaspoon ground white pepper Snap off tough ends of asparagus. Remove scales. Cut spears into 1-inch pieces. Arrange in a steamer basket over boiling water. Cover and steam 3 minutes. Drain. Cook pasta according to package directions, omitting salt and fat. Drain; keep warm. Melt margarine in a nonstick skillet. Add garlic; saute 30 seconds. Add flour; cook, stirring constantly, 1 minute. Add broth and milk, stirring constantly. Cook over medium heat, stirring constantly, until slightly thickened. Add asparagus, ham, cheese, and pepper, stirring until cheese melts. Stir in warm pasta, and serve immediately. Yield: 2 (1-1/4-cup) servings. S(Scanned & WW Points added): "hdeacey@mail.com" - - - - - - - - - - - - - - - - - - - NOTES : Per Serving: Calories 302, Protein 18.4g, Fat 6.5g, Carbohydrate 41.9g, Fiber 2.3g, Cholesterol 25mg, Sodium 487mg. Exchanges: 3 Starch, 1 Medium-Fat Meat. WW points (old system) 6 points. * Exported from MasterCook * Chicken And Linguine Divan Recipe By :Pillsbury Classic Cookbooks Casseroles & Slow Cooker Meals Serving Size : 4 Preparation Time :0:25 Categories : Chicken Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 oz. uncooked linguine -- broken -- (1 1/3 cups) 3 cups Green Giant(r) Frozen Broccoli Cuts 1 cup fat-free chicken broth -- *see Note 1/2 cup evaporated skimmed milk -- *see Note 2 tablespoons Pillsbury BEST(r) All Purpose -- or Unbleached Flour 1 pkg. fat-free cream cheese -- cut into cubes* see 1 teaspoon lemon juice 1/4 teaspoon pepper 2 cups diced cooked chicken 1 oz. reduced fat Cheddar cheese -- (1/4 cup) shredded * Heat oven to 350F. Spray 1 1/2 quart casserole with nonstick cooking spray. Cook linguine to desired doneness as directed on package, adding broccoli during last minute of cooking time. Drain; return to saucepan. Meanwhile, in small saucepan, combine broth, evaporated skim milk and flour; blend well. Cook over medium heat until mixture boils and thickens, stirring constantly. Stir in cream cheese, lemon juice and pepper. Cook over low heat until cream cheese is melted and mixture is smooth, stirring frequently. Add cream cheese mixture and chicken to cooked linguine and broccoli; mix well. Spoon into sprayed casserole. Sprinkle with reduced-fat Cheddar cheese. Bake at 350F. for 25 to 30 minutes or until casserole is bubbly and thoroughly heated. 4 (1 1/2 cup) servings S(MC formatted in 2001 by): "hdeacey@mail.com" T(Ready in): "0:55" - - - - - - - - - - - - - - - - - - - NOTES : Original recipe called for regular chicken broth, half and half cream, and regular cream cheese, I also used reduced fat cheddar cheese. Using MasterCook Nutritional Info, and using the 123 Success plan prior to 2001 = 7 points. RECIPE FACT: Classic chicken Divan consists of chicken breasts and broccoli spears in a cream sauce. This casserole varies slightly from the traditional recipe; frozen broccoli and chicken pieces are combined with a two-cheese cream sauce. INGREDIENT SUBSTITUTION: Cooked turkey can be used in place of the cooked chicken. * Exported from MasterCook * Chicken Potato Salad Recipe By :Pillsbury Classic Cookbooks Easy Chicken Recipes August 1995 Serving Size : 5 Preparation Time :0:00 Categories : Chicken Potatoes Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- DRESSING: 3/4 cup fat-free mayonnaise -- *see Note 2 tablespoons grated Parmesan cheese 1/2 teaspoon Splenda -- ** 1/2 teaspoon dried oregano leaves 1/4 teaspoon onion powder SALAD: 2 cups diced cooked potatoes 2 cups Green Giant(r) Frozen Broccoli Cuts -- (from 1-Ib. pkg.) cooked until crisp-tender, drained 2 cups cooked chicken breast half -- cubed *** 1 jar diced pimiento -- (2-oz.) drained In small bowl, combine all dressing ingredients; blend well. In large bowl, combine all salad ingredients. Add dressing; stir gently to coat. 5 (1-cup) servings. Description: "Serve this contemporary main dish potato salad with your favorite rolls and fresh fruit." S(Scanned & MC formatted): "hdeacey@mail.com (3/23/01)" - - - - - - - - - - - - - - - - - - - NOTES : * = To lower fat I substituted fat-free mayonnaise for regular ** = because of my diabetes I substituted Splenda for sugar *** = called for regular cooked chicken, dark & light meat, changed to chicken breast meat to lower fat. WW points (old program) using MC Nutritional Values = 5 * Exported from MasterCook * Chicken Vegetable Stroganoff Recipe By :Adapted from Betty Crocker Favorite Casseroles September 199 Serving Size : 4 Preparation Time :0:15 Categories : Chicken Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups frozen broccoli -- cauliflower and carrots 1 1/2 cups sliced mushrooms -- (4 ounces) 1 large onion -- sliced 2 cups fat-free chicken broth 1 tablespoon fresh marjoram -- chopped or 1 teaspoon dried marjoram leaves 1/4 teaspoon pepper 6 ounces egg noodles -- uncooked 3 to 3-3/4 -- cups 2 cups cooked chicken breast half -- cut-up * or turkey breast 8 ounces nonfat sour cream -- 1 container * 1/3 cup water 2 tablespoons Gold Medal all-purpose flour *Original recipe called for regular sour cream, and cut up chicken but by using chicken or turkey breast it lowers the fat content. Heat broccoli mixture, mushrooms, onion, broth, marjoram, pepper and noodles to boiling in 10-inch skillet; reduce heat. Cover and simmer about 8 minutes, stirring occasionally, until noodles and vegetables are tender. Stir in chicken. Mix sour cream, water and flour; stir into chicken mixture. Heat to boiling. Boil and stir 1 minute. 4 servings. T(Cook): "0:20" From hdeacey1@sympatico.ca - - - - - - - - - - - - - - - - - - - NOTES : SUBSTITUTION: You may use any frozen vegetable combination that your family likes when preparing this stroganoff. Using the Mastercook and WW 123 Success program (prior to 2001) the WW Points is 9 * Exported from MasterCook * Chicken-vegetable Soup With Orzo Recipe By :Cooking Light Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 cups water 2 pounds chicken drumsticks -- skinned 2 cups small broccoli florets 2 cups presliced mushrooms 1 1/2 cups sliced carrot 1 cup chopped onion 1/4 cup chopped fresh basil 1/4 cup uncooked orzo -- (rice-shaped pasta) 1 teaspoon salt 1/8 teaspoon black pepper 6 tablespoons grated fresh Parmesan cheese -- (1-1/2 ounces) This homey soup shows just how quickly you can make chicken broth in the microwave. It also shows off the microwave's fabulous way with vegetables; they not only keep more color but also retain more vitamins. 1. Combine water and chicken in a 3-quart casserole. Cover with lid; microwave at high 30 minutes or until chicken is done, stirring after 15 minutes. Drain in a colander over a bowl, reserving cooking liquid. Cool chicken slightly. Remove chicken from bones, and discard bones. Shred chicken with 2 forks to measure 2-1/2 cups. 2. Combine broccoli and next 4 ingredients (broccoli through basil) in casserole. Cover; microwave at high 8 minutes or until tender, stirring after 4 minutes. Add the reserved cooking liquid, chicken, pasta, salt, and pepper. Cover; microwave at high 6 minutes or until pasta is tender. Ladle soup into 6 bowls. Sprinkle each serving with cheese. Yield: 6 servings (serving size: 1 cup soup and 1 tablespoon cheese). CALORIES 277 (24% from fat); FAT 7.5g (sat 2.6g, mono 2.2g, poly 1.5g); PROTEIN 36.9g; CARB 14.5g; FIBER 3g; CHOL 121mg; IRON 2.8mg; SODIUM 658mg; CALC 134mg From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chickpea Crunchies Recipe By :High Flavor, Low-Fat Vegetarian Cooking, Steve Raichlen Serving Size : 4 Preparation Time :0:00 Categories : Legumes Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups cooked chickpeas -- drained well and blotted dry 1/2 teaspoon salt -- (if you used canned beans reduce or eliminate the salt) 1/2 tsp freshly ground black pepper 1/2 tsp ground cumin 1/2 tsp ground coriander 1/4 teaspoon cayenne pepper 1. Preheat oven to 400 degrees F 2. Toss the chickpeas with seasonings and spread on a nonstick baking sheet and bake for 30-40 (or 1 hour) minutes or until golden brown and crisp. Makes about 1 1/4 cups From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Chickpea snacks always receive rave reviews, and I trust Raichlen's recipes, so this would be a good one to try. You can used canned chickpeas. * Exported from MasterCook * Chinese Tacos With Tofu Recipe By :Christina Lannan, NYC, contest winner Serving Size : 4 Preparation Time :0:00 Categories : Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons mirin (Japanese rice wine) or white wine mixed with 1 teaspoon sugar 2 tablespoons oyster sauce 1 tablespoon low-sodium soy sauce 1/2 teaspoon hot chili-sesame oil 1/2 teaspoon sugar 1/4 teaspoon ground white pepper 2 teaspoons minced fresh ginger -- peeled 4 scallions -- chopped white and green parts separated 4 ounces firm tofu -- finely diced 1 10 ounce pac frozen garlic-flavored meatless burger (four patties) such as boca brand, thawed and crumbled 1/2 cup canned straw mushrooms -- chopped 1 8 ounce can waterchestnuts -- chopped 8 leaves boston lettuce -- rinsed and dried 1 large tomato -- seeded and chopped 2 cups instant brown rice -- cooked according to package directions and kept warm 1. Heat a large nonstick skillet or wok over medium-high heat. Add mirin, oyster sauce, soy sauce, chili-sesame oil, sugar, and pepper; stir to combine. 2. When sauce is hot, add ginger, white portion of scallions, and tofu, and stir-fry about 2 minutes. Add crumbled burger, mushrooms, and water chestnuts; stir-fry 3 minutes more. 3. Place 2 lettuce leaves on each of 4 dinner plates, and divide stir-fried mixture between them (about 1/2 cup each). Top with chopped tomato and green portion of scallions. Serve rice on the side; roll up lettuce to eat as tacos. Source: "Health 2001-03" S(mcRecipes): "Hanneman (kitpath@earthlink.net) on 19-Mar-2001" - - - - - - - - - - - - - - - - - - - NOTES : this recipe won a health-y recipes contest * Exported from MasterCook * Chocolate Fudge Cake #2 Recipe By :Prevention Quick and Healthy Desserts (2001 calendar) Serving Size : 16 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cups unbleached all-purpose flour 3/4 cup unsweetened cocoa powder 2 tablespoons cornstarch 1 1/2 teaspoons baking powder 1 teaspoon baking soda 1/8 teaspoon salt 1 1/2 cups sugar 2 tablespoons butter or margarine -- at room temperature 2 ounces bittersweet chocolate -- melted -- or semisweet 1 cup lowfat buttermilk 2 jars baby-food prunes -- 4 oz each 1 large egg 2 egg whites 2 teaspoons vanilla extract 3/4 cup seedless raspberry jam 1 can lowfat fudge frosting Preheat the oven to 350F. Lightly coat two 8"-round cake pans with cooking spray. Line the bottoms with rounds of waxed paper, and spray again. In a large bowl, combine the flour, cocoa, cornstarch, baking powder, baking soda and salt. Set aside. In a medium bowl, using an electric mixer set on medium, beat the sugar and butter for about 2 minutes, or until the mixture resembles coarse bread crumbs. Beat in the melted chocolate.Add the buttermilk, prunes, egg, egg whites, and vanilla, and beat for about 1 minute, or until well blended. Add the dry ingredients, and beat for about 1 minute. Divide the batter evenly between the cake pans. Bake for 20 to 25 minutes, or until the cakes begin to pull away from the sides of the pans. Do not overbake. Cool in pans on racks for 10 minutes. Invert the pans, and remove the waxed paper. When the cake is completely cool, place one layer on a platter. Spread with the jam. Top with the second layer. Spread the frosting over the top and sides of the cake. Cal: 275 Fat: 7g Fiber:1g Sodium 151mg From Ellen C - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cinnamon Honey Dressing Recipe By :Soyfoods USA, vol 3 No 5 Serving Size : 16 Preparation Time :0:00 Categories : Salad Dressings Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup vanilla low fat soymilk 1 package firm silken tofu -- (12.3 ounces) 2 tablespoons honey 2 teaspoons vanilla extract 2 teaspoons ground cinnamon 1 tablespoon lemon juice Place all ingredients in blender or food processor and mix well. Store in refrigerator. Makes about 2 cups (16 servings of 2 tablespoons each). Nutrition facts for 2 tablespoons: 30 calories, 0.5 g total fat, 0 g saturated fat, 2 g protein, 4 g carbohydrate, 0 mg cholesterol, 19 mg sodium. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Great over fresh fruit salad or a spinach/greens salad with fresh fruit ingredients. * Exported from MasterCook * Cinnamon Rolls #4 Recipe By :Soyfoods USA, vol 2 No 11 Serving Size : 16 Preparation Time :0:00 Categories : Breads Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups unbleached white flour 1 cup soy flour 2 tablespoons wheat gluten 4 teaspoons active dry yeast -- (2 packages) 1 1/4 tablespoons sugar 1 teaspoon salt 4 ounces firm tofu 1 1/2 cups warm water 1/2 cup brown sugar -- lightly packed 1 cup raisins cinnamon cooking spray Cinnamon Tofu Frosting -- (optional) -- see recipe Stir together both flours, gluten, yeast, sugar and salt in a large mixing bowl. In a small bowl, mash tofu with a fork and whisk together with water. A few small lumps are okay. Make a well in the center of the dry ingredients and pour in water-tofu mixture. Stir together quickly to mix. Combine ingredients well with spoon or fork so that all of the flour is moistened. Place dough on counter very lightly dusted with flour and knead five times. Transfer to a plastic container or bowl with a tight fitting lid and enough room for rising. Refrigerate overnight. (You can let dough rise the traditional way at room temperature. Simply place in large bowl and cover with a towel. It may take several hours for proper rising.) In the morning, lightly coat a baking sheet with cooking spray. On a very lightly floured surface, roll half of the dough into a 10 1/2 inch square. Sprinkle with half of the brown sugar and raisins, leaving a margin of 1/2 inch along the edges. Then sprinkle with cinnamon - as much or little as desired. Starting with the near edge, roll up tightly, then pinch along the far edge to secure the roll. Repeat with the second half of the dough and filling ingredients. With seam side down, slice each roll into 8 equal pieces. Place on prepared baking sheet with spiral side up. For single rolls, place about 3 inches apart on baking sheet; for pull-apart rolls, place about 1/2 inch apart. Cover with a cloth and set aside to rise in a warm place about 45 minutes. Preheat oven to 400 degrees and bake about 20 minutes, until golden brown on edges and bottom. Transfer rolls to a cooling rack and cool before frosting. Makes 16 rolls. Nutrition Facts per roll WITHOUT icing: 187 calories, 7 g protein (15%), 35 g carbohydrate (75%) 2 g fat (10%), 0 mg cholesterol, 160 mg sodium, 1 g dietary fiber. Nutrition facts per roll WITH icing: 264 calories, 8 g protein (12%), 50 g carbohydrate (76%), 3.5 g fat (12%), 0 mg cholesterol, 160 mg sodium, 1 g dietary fiber. From Ellen C - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Classic Stir-fried Tofu And Vegetables Recipe By :Jean Kressy: Soy Serving Size : 4 Preparation Time :0:20 Categories : Tofu Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- SAUCE: 1 cup defatted low-sodium vegetable broth 2 tablespoons cornstarch 2 tablespoons water 2 tablespoons oyster sauce 2 tablespoons low-sodium soy sauce 1 1/2 teaspoons sugar 1/2 teaspoon dark sesame oil STIR-FRY: 4 cups broccoli florets 2/3 cup red bell pepper strips 2 tablespoons vegetable oil -- divided 12 ounces reduced-fat extra-firm tofu -- drained, cubed 3/4 cup diagonally sliced celery 3 cups one-inch slices bok choy 1 cup sliced mushrooms 1/3 cup sliced green onions 2 cloves garlic -- minced 1 cup canned whole baby corn -- 1-inch pieces 1/3 cup sliced water chestnuts 4 cups hot cooked rice To prepare sauce, combine ingredients in a bowl; set aside. To prepare stir-fry, steam broccoli and bell pepper, covered, 3 minutes; drain and set aside. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add tofu; cook 9 minutes or until lightly browned. Remove from pan and set aside. Heat 1 tablespoon oil in pan. Add celery; stir-fry 2 minutes. Add bok choy, mushrooms, onions, and garlic; stir-fry 1 minute. Add broccoli, bell pepper, tofu, baby corn, and water chestnuts; stir in sauce. Stir-fry 3 minutes or until heated through. Serve over rice. Source: "Health Magazine 1999-04" T(Cooking): "0:20" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Coq Au Vin #4 Recipe By :FBNR - Hearty Soups & Stews Jan./01 Serving Size : 6 Preparation Time :0:00 Categories : Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 slices thick-cut bacon 2 cups frozen pearl onions -- thawed 1 cup button mushrooms -- sliced 1 clove garlic -- minced 1 teaspoon dried thyme leaves 1/8 teaspoon black pepper 2 pounds boneless skinless chicken breast halves -- 6 - 5 oz. pieces 1 cup dry red wine 3/4 cup reduced-sodium chicken broth 1/4 cup tomato paste 3 tablespoons all-purpose flour Cook bacon in medium skillet over medium heat. Drain and crumble. Layer ingredients in slow cooker in the following order. onions, bacon, mushrooms, garlic, thyme, pepper, chicken, wine and broth. Cover and cook on LOW 6 to 8 hours. Remove chicken and vegetables; cover and keep warm. Ladle cup cooking liquid into small bowl; allow to cool slightly. Turn slow cooker to HIGH; cover. Mix reserved liquid, tomato paste and flour until smooth. Return mixture to slow cooker; cover and cook 15 minutes or until thickened. Serve over egg noodles, if desired. Makes 6 servings From hdeacey1@sympatico.ca - - - - - - - - - - - - - - - - - - - NOTES : Hot Ideas: This classic French originated when farmers needed a way to cook chickens that could no longer breed. A slow, moist cooking method was needed to tenderize the to old birds. WW Points (old program) & using MC Nutritional Calculation: 6 Points * Exported from MasterCook * Coquilles St. Jacques And With Peas Recipe By :Karen Levin: Dishes with bread crumbs Serving Size : 4 Preparation Time :0:00 Categories : Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 large sea scallops (about 1 pound) 1/2 tablespoon butter -- plus 1 tablespoon butter for sauce 1 10 ounce pac frozen baby peas -- thawed 1/4 cup chopped shallots or sweet onion 2 cloves garlic -- minced 1 tablespoon all-purpose flour 3/4 cup reduced-sodium chicken broth 2 tablespoons dry sherry or vermouth 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 1 cup toasted bread crumbs 1/4 cup chopped parsley butter-flavored cooking spray 1. Preheat oven to 450F. Rinse scallops; pat dry with paper towel. Melt 1/2 tablespoon of the butter in a large nonstick skillet over high heat until it sizzles. Add scallops in one layer. Cook 2 minutes or until scallops are seared and golden brown on one side. Arrange peas in four individual 5-inch shallow baking dishes or in one layer of a shallow 1 1/2-quart casserole dish. Arrange scallops seared side up over peas. 2. Add remaining 1 tablespoon butter to skillet with scallop juices; melt over medium heat. Add shallots and garlic; cook 3 minutes, stirring occasionally. Add flour; cook and stir 1 minute. Add broth, sherry, salt, and pepper; bring to a simmer, stirring constantly. Simmer 1 minute or until sauce thickens; spoon over scallops and peas. Combine bread crumbs and parsley; sprinkle over scallops and peas. Coat crumb mixture with cooking spray. Bake about 15 minutes or until scallops are opaque and crumbs are golden brown. Source: "Health 2001-03" S(mcRecipes): "Hanneman (kitpath@earthlink.net) on 19-Mar-2001" - - - - - - - - - - - - - - - - - - - NOTES : this looks refreshing - a celebration meal; light. * Exported from MasterCook * Corn Twists With Greens And Black Eyed Peas Recipe By :Susan Jane Cheney, Stir Crazy (1998) Serving Size : 3 Preparation Time :0:00 Categories : Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- SAUCE: 1 tablespoon mellow barley miso 3 tablespoons ready to eat beef or vegetable broth 2 tablespoons fresh lime juice -- to 3 tbs 1 teaspoon extra-virgin olive oil PASTA AND BEANS: 1 3/4 cups corn twists (pasta) 1 cup cooked frozen black-eyed peas SAUTE: 1 teaspoon olive oil 1/2 teaspoon unsalted butter 2/3 cup chopped onion Salt and pepper -- to taste 3 large clove garlic -- minced 1/2 large red bell pepper -- 1/4-x1-inch strips 1/4 teaspoon ground cumin -- or to taste 1 Pinch cayenne pepper -- or to taste 1/2 cup chopped fresh cilantro 1 1/2 cups chopped frozen leaf spinach GARNISH (Optional): 3 tablespoons lightly toasted pumpkin seeds -- or grated Monterey jack cheese Combine lime juice, miso, broth, and oil in a cup and whip together with a fork; set aside. Bring water to a boil in a pasta pot. Add a pinch of salt. Add the corn pasta and bring to a boil. Add the frozen peas and bring to a boil; simmer for about 6 minutes or until cooked but firm; do not overcook either. Drain and set aside. Set a wok over medium-high heat; add the oil and tilt pan to coat bottom and sides. Add the butter, swirling to combine. Add the onion and a pinch of salt and pepper. Stir-fry for 3 minutes, until translucent. Add the garlic and bell pepper and continue stir-frying for about 2 minutes. Add the cumin, cayenne and cilantro; stir-fry for 20 to 30 seconds or until aromatic. Add the spinach. Stir fry 1 to 2 minutes longer. Add the drained pasta and beans and stir-fry for a minute or two more. Reduce heat to medium low. Make a well in the center of the wok. Add the miso mixture; stirring to toss everything together; add water, if needed, a teaspoon at a time. The sauce should moisten the pasta without being soupy. Adjust salt, pepper and cayenne. Serve immediately garnished with seeds or cheese if using. Source: "Adapted from "Corn Twists with Collards and Black Eyes Beans"" Start to Finish Time: "0:20" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : A kind of hoppin' john made with corn pasta with a southwestern twist of lime juice, cilantro and cumin. A quick meal to prepare after work with flavor to rival similar dishes at a restaurant. --Tested by Hanneman 03-05-2001 Tested this recipe from Stir Crazy! Wow! wonderful stuff! I used spinach -- frozen chopped leaf spinach!! this would be wild with fresh spinach. ooops! I forgot to mention that I used a mild soybean paste (miso) - NOT the barley miso recommended by the recipe: Corn Twists with Greens and Black Eyed Peas * Exported from MasterCook * Couscous Salad With Smoked Tofu And Oranges Recipe By :Sue Kreitzman, Low-fat vegetarian Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Salads Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- COUSCOUS: Juice and finely grated peel of 1/2 lime -- and 1/2 orange ready-to-serve vegetable broth -- as needed 3/4 cup couscous salt and black pepper DRESSING: 2 Tablespoons balsamic vinegar 2 tablespoons lime juice 2 tablespoons orange juice 1 teaspoon soy sauce 3 dashes tabasco sauce -- (several) 3 dashes teriyaki sauce -- (several) 1 garlic clove -- crushed, (optional) SALAD: 1 large seedless orange, peel and pith removed -- diced 1/2 pound smoked tofu -- 1/2-inch cubes 2 tablespoons chopped fresh parsley 4 scallions -- sliced 2 tablespoons shredded fresh mint GARNISH: halved cherry tomatoes lemon, lime and orange wedges For the couscous, mix the lime juice, orange juice and grated peel in a measuring cup and add enough broth to total 1 cup liquid. Pour into saucepan and bring to a boil. Pour this hot liquid over the couscous in a large bowl for serving, season with salt and pepper to taste, and mix well. Let steep for 10 to 15-minutes until the liquid is absorbed and the couscous grains are tender. [Recipe does not say to cover the bowl.] Fluff with a fork. For the dressing, whisk together the ingredients for the dressing. In a mixing bowl, put all the salad ingredients together. Add half the dressing. Toss together well, then add to the couscous with the remaining dressing. Toss gently to mix, then pile onto a platter and surround with the garnishes. Description: "Oranges, smoked tofu, fresh and spicy citrus dressing" Yield: "4 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cranberry Nut Bread Recipe By :Country Woman Sept/Oct 92 (Marilyn Ellis) Serving Size : 14 Preparation Time :0:00 Categories : Breads: Quick & Muffins Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups all-purpose flour 1/4 teaspoon salt 1 1/2 teaspoons baking powder 1/2 teaspoon baking soda 1 cup sugar 1 egg -- beaten 2 tablespoons melted butter or margarine 1/2 cup orange juice 2 tablespoons hot water 1/2 pound cranberries -- cut in half 1/2 cup whole pecans Peel of an orange -- grated In a mixing bowl, combine all dry ingredients. Make a well and add the egg, butter, juice and water. Stir until dry ingredients are moistened. Fold in cranberries, nuts and orange peel. Bake in a greased 9-in. x 5-in. loaf pan at 325° for about 1 hour or until the bread tests done. Cool 10 minutes before removing from the pan to a wire rack. Yield: 1 loaf. (14 slices) (Note: Recipe doubles well.) S(Scanned & WW Points added): "hdeacey@mail.com (3/13/01)" Yield: "1 loaf" From hdeacey1@sympatico.ca - - - - - - - - - - - - - - - - - - - NOTES : Review: Dennis & I found this to be a very nice bread, a little tart, which we like. Nice to be served with a cup of tea or coffee in the evening. Helen D. I use the MC Nutritional values for the WW Points = 4. * Exported from MasterCook * Cream Of Broccoli Soup #5 Recipe By :Weight Watchers Quick Start Plus Program,Jean Nidetch (1986) Serving Size : 4 Preparation Time :0:00 Categories : Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons margarine 1/2 cup diced onion 10 ounces frozen chopped broccoli -- (1 pkg,), thawed 1/2 teaspoon salt 1 bay leaf 1 teaspoon all-purpose flour 1 cup evaporated skimmed milk 1/2 cup canned chicken broth In 10-inch nonstick skillet heat margarine until bubbly and hot; add onion and saute until translucent. Add broccoli, salt, and bay leaf and stir to combine. Sprinkle vegetables with flour and stir quickly to combine; cook, stirring constantly, for 1 minute. Continuing to stir, gradually add milk; add broth and, stirring constantly, bring just to a boil. Reduce heat and simmer, stirring, until mixture thickens slightly. Remove and discard bay leaf. Transfer soup to blender container and process at low speed until smooth; if necessary, reheat (do not boil). Makes 4 Servings, About 3/4 Cup Each S(Scanned & MC formatted): "hdeacey@mail.com (3/26/01)" - - - - - - - - - - - - - - - - - - - NOTES : Using the MC Nutritional Summary the points for the WW 123 program (old program) = 2 points * Exported from MasterCook * Creamy Chicken-mushroom Soup Recipe By :Weight Watchers Quick Start Plus Program,Jean Nidetch (1986) Serving Size : 2 Preparation Time :0:00 Categories : Chicken Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons margarine 2 tablespoons minced onion 2 cups sliced mushrooms 1 tablespoon all-purpose flour 1 1/2 cups water 1 packet instant chicken broth and seasoning mix 1 Dash ground thyme 1/2 cup evaporated skimmed milk 2 teaspoons dry sherry 1 Dash salt 1 Dash white pepper 1 teaspoon chopped fresh parsley 2 ounces cooked chicken breast half -- finely chopped * In 1-quart saucepan heat margarine until bubbly and hot; add onion and saute, stirring occasionally, until softened. Add mushrooms and saute for 5 minutes longer; remove and reserve 2 tablespoons of mushroom mixture. Sprinkle flour over vegetables in saucepan and stir quickly to combine; cook, stirring constantly, for 2 minutes. Gradually stir in water; add broth mix and thyme and, stirring constantly, bring mixture to a boil. Reduce heat, cover, and let simmer for 15 minutes. Pour 2 cups soup into blender container and process until smooth; transfer mixture to a 1-quart bowl and repeat procedure with remaining soup. Pour soup back into saucepan. Stir in milk, sherry, and reserved mushroom mixture and finely chopped cooked chicken breast and let simmer for 5 minutes; season with salt and pepper and serve garnished with parsley. Makes 2 Servings, (about 1 1/4 cup each) S(Scanned & MC formatted): "hdeacey@mail.com (3/26/01)" - - - - - - - - - - - - - - - - - - - NOTES : Original recipe did not have cooked chicken breast meat. Using MC nutritional summary the WW Points = 4 * Exported from MasterCook * Creamy Ham 'N Pasta Recipe By :Fast and Healthy March/April 1993 Serving Size : 4 Preparation Time :0:00 Categories : Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 7 oz. uncooked bow tie or rotini (spiral) pasta -- (3 1/2 cups) 1 cup frozen peas 6 oz. extra-lean cooked ham -- reduced-sodium cut into 1x1/4x1/4-inchstrips (1-1/2 cups) 6 oz. light pasteurized process cream cheese -- (3/4 cup) product (from 8-oz. tub) 1/2 cup skim milk In large saucepan, cook pasta to desired doneness as directed on package, adding frozen peas the last 6 minutes and ham the last minute of cooking time. Drain; return to pan. Meanwhile, in small bowl with wire whisk combine cream cheese product and milk; stir into hot cooked pasta mixture. Cook and stir over medium-low heat 1 to 2 minutes or just until thoroughly heated. 4 (1-1/4-cup) servings. S(Scanned and WW Points added): "hdeacey@mail.com (3/13/01)" - - - - - - - - - - - - - - - - - - - NOTES : The points are based on MasterCook Nutritional Values. 3 points * Exported from MasterCook * Crudite And Dip Platter Ideas Recipe By :Ellen C Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** You could make your own baked chips, which I prefer in taste and texture to the commercially baked ones. Simply cut corn tortillas into 8 wedges. I stack them and cut about 6 at one time with a pizza wheel. Spread in a single layer, without overlapping, on a baking sheet. Bake for about 8 minutes at 425F. They will get crisper as they cool, but let them get some brown color before you take them out of the oven, or they will remain chewy. Be careful, though: they quickly go from light brown to burnt. You can also make pita chips the same way, only they do better in a slightly cooler oven, about 350F. You can season either the tortillas or the pitas prior to baking, but I don't bother since I serve them with highly seasoned dips, salsas, or chilis. Arrange an assortment of vegetable dippers, and you can include some unusual ones such as fennel, daikon, and jicama, along with some pretty colored sweet peppers, and the usual carrots, cucumbers, and celery. Serve the chips and vegetable crudites with a traditional tomato salsa, a fruit salsa, and a bean dip, such as a black bean, hummus, or a white bean dip. Also make a tofu based dip, such as the traditional spinach dip, but you can make a tofu lowfat version. If you'd like some specific recipes for salsas or dips, let me know. BTW, if you don't want to bake your own chips (it does take awhile to do a lot), our favorite commercial ones are the Guiltless Gourmet blue corn chips and the chile lime chips. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crunchy No-fry Chicken Recipe By :Swanson Serving Size : 4 Preparation Time :0:00 Categories : Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup finely crushed corn flakes 1/2 tsp. garlic powder 1/8 tsp. black pepper 1/8 tsp. ground red pepper 4 skinless boneless chicken breast halves 1/4 cup Swanson Chicken Broth (99% fat free) Forget frying! With this recipe Swanson Broth shows how to make chicken with all the flavor and fun of fried, but without the fuss or fat of oil! Just dip chicken in broth, coat with our corn flake mixture and bake. So simple, and simply delicious! Serve with Skinny Mashed Potatoes: cook potatoes in Swanson Broth. Drain and reserve broth, then mash with reserved broth instead of milk and butter. Prep/Cook Time: 25 min. MIX corn flakes, garlic, black pepper and red pepper. DIP chicken into broth. Coat with corn flake mixture. Place chicken on baking sheet. BAKE at 400F. for 20 min. or until done. Serves 4. Nutritional Values Per Serving: Calories 206, Total Fat 3g, Saturated Fat 1g, Cholesterol 72mg, Sodium 283mg, Total Carbohydrate 15g, Protein 28g, Vitamin A 3%DV, Vitamin C 0%DV, Calcium 1%DV, Iron 7%DV From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Here's a recipe from Swanson that moistens chicken with broth to make the corn flake crumbs stick. I've not tried this in a long time but I remember experimenting with the crumbs. The one that worked best.... I added ground nuts or some butterbuds to the crumbs; sprayed lightly with canned oil or can't believe its not butter. * Exported from MasterCook * Easy Macaroni And Cheese Recipe By :Diabetes Self Management Mag 2001-01/02 Serving Size : 1 Preparation Time :0:00 Categories : Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 box elbow macaroni -- (7 ounces) 1/4 cup fat-free half-and-half 10 ounces light process cheese loaf -- cubed -- (such as Velveeta Light) 1 1/2 teaspoons butter-flavor sprinkles -- (such as Butter Buds) 1/8 teaspoon pepper Fill a two-quart pan two-thirds full of water. Bring to a boil, add macaroni, stir, and cook until tender (about 6 to 8 minutes). Drain well. Add half-and-half, cubed processed cheese, butter-flavor sprinkles, and pepper to the macaroni. Place over low heat and cook until cheese is melted; gently stir periodically. Preparation time: 25 minutes Yield: 5 cups Per serving: Calories: 135 Carbohydrate: 19 g Protein: 8 g Fat: 3 g Saturated fat: 2 g Sodium: 445 mg Fiber: 1 g Serving size: 1/2 cup Exchanges per serving: 1 starch, 1/2 low-fat milk Carbohydrate choices: 1 1/2 Source: Diabetes Self Management Magazine 2001-01/02 From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Easy Spinach Lasagna Recipe By :www.fatfree@fatfree list Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 small onion -- chopped 3 garlic cloves -- minced (3 to 4) 2 frozen chopped spinach -- (10 oz packages) thawed and well drained 1/4 tsp nutmeg 1 1/2 cups nonfat ricotta cheese 1 cup nonfat mozzarella cheese 1 egg 1/4 tsp dried oregano 1/4 tsp dried basil salt and fresh ground pepper to taste 3 cups fat-free prepared marina -- or spaghetti sauce 12 pieces oven-ready dry lasagna noodles 1/4 cup grated parmesan cheese or Romano cheese Preheat oven to 375 degrees. In a large skillet, over medium heat, cook onion and garlic until onion turns translucent; 3-4 minutes.Add spinach and nutmeg and cook, stirring until liquid is absorbed, about 3 mins.Remove and spread into a shallow dish to cool/ about 15 mins. Meanwhile in a medium bowl, combine ricotta,mozzarella,egg,oregano,basil,and pepper. Set aside 1/2 cup of marina sauce. In a 7 1/2x12x1x3/4-inch baking dish, pour a thin coating of sauce. Cover with 3 uncooked lasagna noodles. Top with 1/3 of spinach, followed by 1/3 of the cheese mixture. Repeat 3 times. Pour on reserved marina sauce and sprinkle with cheese. Cover dish with foil and bake 30 mins. Remove foil and continue baking until noodles are cooked through, about 12-15 mins. Let cool, and cut into sections. From RBrown9213@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Easy Tomato Pork Chops Recipe By :Canadian Living Magazine, April 2001 Serving Size : 6 Preparation Time :0:00 Categories : Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds pork loin chops -- (bone in) 3 cups tomato-based pasta sauce 19 ounces stewed tomatoes -- (1 can) 1 medium onion -- chopped 2 cloves garlic -- minced 1/2 medium sweet green pepper -- chopped 1/2 medium sweet red pepper -- chopped Trim fat from chops; place in large roasting pan. In saucepan, bring pasta sauce, tomatoes, onion and garlic to boil; pour over chops. Cover and bake in 375°F oven for 1 1/2 hours. Add chopped green and red peppers; bake, covered, for about 30 minutes or until pork is tender enough to fall off the bone. Makes 6 to 8 servings. Description: "This dish needs no attention as it slowly simmers to succulence in the oven. Caroline makes all 10 chops called for so that her husband has a few left over for lunch the next day." S(Scanned & MC formatted): "hdeacey@mail.com (3/23/01)" - - - - - - - - - - - - - - - - - - - NOTES : PER EACH OF 8 SERVINGS: about 276 cal, 27 g pro, 9 g total fat (3 g sat. fat), 22 g carb, 3 g fibre, 64 mg chol, 717 mg sodium. This can be made ahead and frozen. * Exported from MasterCook * Eat Apples For Sharper Eyes! Recipe By :Prevention Calendar 2001 Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Eat Apples for Sharper Eyes! Every time you crunch an apple,you may be saving your eyesight, thanks to a compound in apples called quercetin. In one study, quercetin kept the lenses of animals' eyes clear even after they were exposed to chemicals that normally cause cataracts. quercetin also prevents blood clots from forming, which may result in fewer fatal heart attacks. Try This: Eat an apple a day, and try to increase your intake of these quercetin-rich foods too: onions, broccoli, purple grape juice, and tea. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Edamame Recipe By :Ellen C Serving Size : 1 Preparation Time :0:00 Categories : Legumes Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Edamame would be the perfect snack! It's very healthful, absolutely addicting, and probably new to most of them. Just add a couple of bags of frozen edamame to a large pot of boiling water, sprinkle on a little salt, and dump 'em in a bowl. Definitely leave them in the pod, and let them pop the beans from the pod into their mouths. Edamame is my favorite snack! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Enchilada Sauce Recipe By :The McDougall Quick & Easy Cookbook Serving Size : 1 Preparation Time :0:00 Categories : Mexican & Southwestern Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can tomato sauce -- (8 ounce) 1 1/2 cups water 2 tablespoons cornstarch 1 1/2 tablespoons chili powder 1/4 teaspoon onion powder 1/8 teaspoon garlic powder Combine all ingredients in a saucepan until well mixed. Cook and stir over medium heat until thickened. Serve over Mexican-flavored foods. Servings: makes 2 1/2 cups Preparation Time: 5 minutes Cooking Time: 5 minutes Recipe Hint: We use this versatile sauce on burritos, tacos, tostadas, Mexican Lasagna (page 180), and enchiladas. It keeps well in the refrigerator and re-beats well over low heat. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : x * Exported from MasterCook * Farfalle With Fennel And Arugula Recipe By :Susan Jane Cheney, Stir Crazy (1998) Serving Size : 4 Preparation Time :0:00 Categories : Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon kuzu powder 2 teaspoons cold water 2 teaspoons prepared stone-ground mustard 1/2 cup fresh orange juice 1/4 cup balsamic vinegar 1 teaspoon salt -- to taste 4 cups arugula -- torn into bite-sized pieces 4 teaspoons extra-virgin olive oil 1 large red onion, sliced lengthwise -- into thin crescents 4 large clove garlic -- minced 2 cups thinly sliced fennel bulb 2 tablespoons minced fresh sage 3/4 pound farfalle -- cooked al dente Freshly ground black pepper -- to taste 1 navel orange -- peeled and sectioned Combine the kuzu (kudzu or cornstarch) and water in a small bowl and set aside until dissolved, about 2 minutes. Whisk in the mustard, orange juice, balsamic vinegar, and 1 teaspoon salt. Divide the arugula among four large plates. Set the wok over medium-high heat. Pour the oil around the rim and swirl it to coat the pan. Add the onion and stir-fry for about 2 minutes. Gradually add the garlic, fennel, and sage and continue stir frying for several minutes, until the fennel is crisp-tender. Add the cooked pasta and toss well. Reduce the heat to medium-low and pour in the orange juice mixture. Stir gently but constantly until the ingredients are coated evenly with slightly thickened sauce. Season with black pepper. Add more salt if needed. Serve immediately on the arugula and garnish each serving with a few orange sections. Source: "Chapter: Oodles of Noodles" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This piquant main dish, combining sliced red onion and fennel bulb with pasta butterflies or bows in an orange balsamic vinaigrette, all laced with sage, derives from one of my favorite winter salads. Use a fruity-flavored fresh sage if you can find it. Toss in some pomegranate seeds at the end for an extra-festive color and flavor touch. [Calories: 354; Total fat: 6 g; Protein: 9 g; Carbohydrates: 65 g; Cholesterol: 0 g; Sodium: 665 mg] * Exported from MasterCook * Fat-free Cream Soup Substitute Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups nonfat dry milk 3/4 cup cornstarch -- or 1 cup flour 1/3 cup chicken bouillon granules 2 tbsp dried minced onion 1 tsp thyme 1 tsp dried basil 1/2 tsp black or white pepper 1 1/4 cups cold water or cold skim milk 2 tbsp fat-free buttery spread Fat-Free Cream Soup Substitute is Quick & Convenient WRAL-TV Convenience foods make preparing meals quick and easy. Take cream soup for example. Served alone, it's delicious, hearty and filling. It's also an important ingredient in other recipes like casseroles. But it probably comes as no surprise that a little can of cream soup is filled with fat. One 16 ounce can of the soup has the equivalent of 3 teaspoons of fat. You can reduce the amount of fat in cream soup by making your own. With a few ingredients, you can create a mix from which you can prepare all kinds of cream-based foods, including soups and gravies. And you can have a low-fat substitute for cream in casseroles. Here's how to make it. If you're trimming sodium from your diet, use low sodium bouillon granules. They add flavor without adding salt. Begin with 2 cups of non-fat dry milk. Add 3/4 cup cornstarch. Then add 1/3 cup chicken bouillon granules. Add 2 tablespoons dried minced onion, 1 teaspoon thyme, 1 teaspoon dried basil and 1/2 teaspoon pepper. Mix ingredients well and store in an air tight container until ready to use. When ready to make the soup, mix 1 1/4 cup of cold water or cold skim milk with 1/3 of the dried mix. Add 2 tablespoons fat-free buttery spread and cook the mixture, stirring constantly, until it thickens. This amount of soup is equal to 1 can of cream soup. Use this soup as an ingredient in other recipes or create your own specialty soups by adding your own ingredients: Add corn for a creamy corn chowder Add tomato sauce for a cream of tomato soup Add diced potatoes for a thick potato soup Add asparagus for a cream of asparagus soup Add broccoli for a cream of broccoli soup Add reduced-fat cheese to create a low-fat cheese sauce From "Lorinda Millar" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fish Risotto With Apricots Recipe By :Linda Collister Serving Size : 6 Preparation Time :0:00 Categories : Fish & Seafood Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large onion -- peeled and quartered 3 tablespoons butter -- may double 1 pound brown rice (2 cups) -- washed 3 3/4 cups fish stock or water bouquet garni 3/4 cup dried apricots 3/4 cup toasted almonds 3/4 cup large seedless raisins 1/2 pound monkfish or other white fish fillets -- skinned 4 ounces frozen prawns (shrimps) -- thawed 4 ounces cooked mussels -- shelled salt and freshly ground pepper Using the metal blade, finely chop the onion. Heat the butter in a saute pan or paella dish. Add the onion and cook slowly for 3 minutes. Add the rice and fry for 1 minute. Stir in the stock and bouquet garni. Bring to a boil and simmer very gently for 20 minutes. Using the metal blade, coarsely chop the dried apricots and almonds. Stir into the rice with the raisins. Cut the fish into strips and stir in. If the rice is a bit dry, add a little more stock to prevent the mixture from sticking to the pan. Simmer for 10 minutes, then stir in prawns and mussels. Taste for seasoning. Simmer for 5 more minutes, or until the rice is cooked and the liquid has been absorbed. Season to taste. Source: "Food Processor Cookery" Copyright: "Chartwell 1984" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This fruity risotto makes an interesting change from paella. * Exported from MasterCook * French Toast #6 Recipe By :Pillsbury Kitchens' Family Cookbook, Pg. 101 Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large eggs 1/2 cup skim milk 1 tablespoon sugar 1/4 teaspoon cinnamon -- optional 1 tablespoon butter or margarine -- or less for griddle 8 slices white bread, low calorie Lightly beat eggs in shallow square pan or bowl. Stir in all ingredients except bread and butter. Preheat griddle on Medium heat (or to 340 degrees F). When a drop of water bounces around on it, it's hot enough to add the butter. Dip 1 slice at a time quickly in the batter and turn over. Place on hot griddle for 4 minutes. Repeat with remaining slices of bread. Turn slices over and cook for about 4 additional minutes, until golden brown. Extra slices can be frozen for a quick weekday breakfast. Just cool completely on a cookie sheet. When cool, put cookie sheet in freezer. Once french toast is frozen, remove from cookie sheet and place in freezer weight ziplock bag. To serve from frozen: Place 2 slices on a microwave-safe plate. Cook on "high" power for about 1 1/2 minutes. To Prepare ahead: Dip bread in egg mixture. place in a 9 X 13 inch glass baking pan. Pour any remaining egg mixture over bread. Cover; refrigerate 8 to 12 hours. Use a pancake turner to remove bread slices to hot griddle; continue as directed. For Oven French Toast: Melt butter in a jelly roll or broiler pan. Place egg-coated slices in butter and broil 3 to 4 inches from the heat for about 3 minutes, until golden brown. Turn and broil other side. Copyright: "1979 by The Pillsbury Company, Minneapolis, Minnesota" Yield: "8 slices" From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : If I double this recipe, I can stretch it to prepare 1 1/2 loaves of bread. I tend to like my French toast not too "eggy". The basic recipe (according to Pillsbury) makes 4 to 6 slices of French toast (or 6 to 8 slices of diagonally cut , 1-in. thick French bread). I taught my 11 year old son to make this after church today. He's very pleased with himself and wants to make it for the whole family next Sunday. _____ * Exported from MasterCook * Good-for-you Chicken Noodle Soup Recipe By :http://diabetes-self-mgmt.com/ Serving Size : 8 Preparation Time :0:00 Categories : Chicken Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces boneless skinless chicken breasts -- (2 8 ounce pieces) 6 cups water 14 1/2 ounces fat-free chicken broth, low salt -- (1 can) 1/3 cup finely diced carrot 1 cup diced onion -- (approximately 1/2 large onion) 1/2 cup finely diced celery 1 teaspoon dried parsley 1 teaspoon garlic powder 1/2 teaspoon poultry seasoning 1/2 teaspoon salt 1/8 teaspoon black pepper 4 ounces dry angel hair pasta (break noodles in half) Place chicken, water, broth, carrot, onion, and celery in a one-gallon pot and bring to a boil. Cook until chicken is no longer pink (about 15 minutes). Remove chicken and skim any fat from broth (or refrigerate broth for 2 to 3 hours and then skim fat). Dice chicken into bite-size pieces. Return chicken to the skimmed broth along with all remaining ingredients. Place over high heat and return to a boil. Reduce heat to medium-high and boil gently until pasta is cooked (3 to 5 minutes). Serve right away; the pasta will continue to absorb liquid if the soup is left simmering. Preparation time: 45 minutes Yield: 8 cups (8 - 1 cup) S(MC formatted & WW Points by): "hdeacey@mail.com (3/16/01)" - - - - - - - - - - - - - - - - - - - NOTES : Per serving: (1 cup) Calories: 151; Carbohydrate: 10 g; Protein: 21 g; Fat: 3 g; Saturated fat: 1 g; Sodium: 276 mg; Fiber: <1 g Exchanges per serving: 1/2 starch, 3 very lean meat carbohydrate choices: 1 Using the above nutritional values the WW Points (old program) is 3 * Exported from MasterCook * Graham Cracker Bread Recipe By :Cooking Light Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package dry yeast 1/4 cup warm water -- (105 degrees to 115 degrees) 2 cups all-purpose flour 3/4 cup cinnamon graham cracker crumbs -- (about 5 full cracker sheets) 1/2 cup whole wheat flour 2 tablespoons honey 1/2 teaspoon grated orange rind 1/2 teaspoon salt 2 tablespoons chilled stick margarine -- cut into small -- pieces 2/3 cup warm water -- (105 degrees to 115 degrees) 2 tablespoons all-purpose flour Cooking spray We got such a great response to last week's bread recipes, we thought you might like another one. This one's great for PBJ's. Dissolve yeast in 1/4 cup warm water; let stand 5 minutes. Place 2 cups all-purpose flour and next 5 ingredients (all-purpose flour through salt) in a food processor; pulse 4 times. Add margarine; process 10 seconds. With processor on, slowly add yeast mixture and 2/3 cup water through food chute; process until combined. With processor on, add 2 tablespoons all-purpose flour through food chute, 1 tablespoon at a time, until dough leaves sides of bowl and forms a ball. Process 15 additional seconds. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85 degrees), free from drafts, 45 minutes or until doubled in bulk. Punch dough down; divide into 3 equal portions. Working with one portion at a time (cover remaining dough to keep from drying), shape each portion into a 12-inch rope. Place 3 ropes lengthwise on a large baking sheet; pinch ends together at one end to seal. Braid ropes; pinch loose ends to seal. Place in an 8 x 4-inch loaf pan coated with cooking spray. Cover and let rise 45 minutes or until doubled in bulk. Preheat oven to 375 degrees. Bake at 375 degrees for 30 minutes or until loaf sounds hollow when tapped. Remove from pan immediately; cool on a wire rack. Yield: 16 servings (serving size: 1 slice). Bread Machine Variation: Increase second listing of water from 2/3 cup to 1 cup; follow manufacturer's instructions for placing all dough ingredients in bread pan. Select cycle, and start bread machine. NUTRITIONAL INFORMATION: CALORIES 115 (17% from fat); FAT 2.2g (sat 0.4g, mono 0.8g, poly 0.7g); PROTEIN 2.7g; CARB 21.3g; FIBER 1g; CHOL 0mg; IRON 1.2mg; SODIUM 120mg; CALC 7mg From "Tina Bell" From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Here is a very tasty lowfat bread.... * Exported from MasterCook * Green Chile Quiche Recipe By :Fat Free & Ultra Lowfat Recipes, Doris Cross Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Pressure Cooker Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cartons Egg Beaters(r) 99% egg substitute -- (8 oz.) -- (must be 0 gms. fat) 1 can chopped green chilies -- (4 oz.) 1/2 cup 1% cottage cheese -- (I used fat free) 6 tablespoons lowfat sour cream -- (I used fat free) 1 cup nonfat cheese -- shredded * 4 tablespoons flour 1/4 cup onion -- chopped (Makes its own crust) * - (I used 1/2 cup fat free shredded Kraft cheddar in the recipe and put 1/4 cup regular grated parmesan on the top) This is very good! Preheat oven: 350 degrees. In food processor or blender, combine eggs, cottage cheese, lite sour cream, and flour. Mix until there are no lumps remaining. Pour into large bowl, add remaining ingredients and stir. Pour into 9" (I had to use a 10") pie plate sprayed with non-stick cooking spray. Bake at 350 degrees for 50 minutes. Entire recipe makes 6 servings. Grams of Fat per Serving: 1; Calories Per Serving: 134 From "Linda M. Clasby" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Honey Garlic Pork Chops Recipe By :Canadian Living's Food Magazine - Fabulous Fall Cooking (Oct Serving Size : 6 Preparation Time :0:00 Categories : Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup ketchup 1/3 cup honey 1/4 cup soy sauce 2 cloves garlic -- minced 1 1/2 pound boneless pork chops -- (6 4 oz. portions) Salt and pepper Combine ketchup, honey, soy sauce and garlic. Set aside. Lightly season pork with salt and pepper. Brush each chop with sauce to coat. Cook chops on greased grill 4 to 6 inches (10 to 15 cm) from medium-hot coals or on medium setting, basting with sauce often, for about 5 minutes on each side or until meat is cooked through. Makes 6 servings. Serve with buttered new potatoes and sauteed julienne zucchi. S(Scanned & MC formatted): "hdeacey@mail.com (3/26/010" - - - - - - - - - - - - - - - - - - - NOTES : This versatile barbecue sauce brushed on these chops is suitable for many meats, including pork ribs, chicken legs and boneless pork chops. Keep any unused sauce in the refrigerator for future barbecues. Here is a recipe we use three or four times in the summer.