* Exported from MasterCook * Herbed Spaghetti Recipe By :Pillsbury Most Requested Recipes Aug/98 Great Tasting Low-Fa Serving Size : 4 Preparation Time :0:00 Categories : Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 oz. uncooked spaghetti 1/2 pound extra-lean ground beef 1 small onion -- chopped 1 garlic clove -- minced 2 cans no-salt-added tomato sauce -- (8-oz.) 1 can no-salt-added whole tomatoes -- (14.5-oz.) cut up 2 tablespoons grated Parmesan cheese 1 teaspoon sugar 1 teaspoon salt-free seasoning 1 teaspoon dried basil leaves 1/2 teaspoon dried oregano leaves Cook spaghetti to desired doneness as directed on package. Drain; keep warm. Meanwhile, in large nonstick skillet over medium heat, cook ground beef, onion and garlic until beef is browned and onion is tender; drain. Stir in all remaining ingredients. Bring to a boil. Reduce heat; simmer 25 minutes. To serve, spoon sauce over hot cooked spaghetti. 4 servings From hdeacey1@sympatico.ca - - - - - - - - - - - - - - - - - - - NOTES : Points are based on "old" 123 Success program and using the Mastercook Nutrition Values. 9 points * Exported from MasterCook * Info On Kombu Recipe By :Ellen C Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Did you know that Kombu is known by many names? konbu = kombu = tangle = sea tangle = oarweed = sea cabbage = kelp I'm sure you know that all sea vegetables are rich in minerals, and are considered to be one of the most healthful foods. I've been using Kombu (well, actually it's "wild Atlantic kelp", a cousin of kombu) recently to make a stock to use as a base for my daily miso soup. I discovered that I wouldn't make miso soup regularly because it took 1/2 hour for the stock to be ready, so I made a big batch of stock with kombu and finely chopped carrots. Then I refrigerated the stock. Each day I simply dole out a portion into a big mug, heat it in the microwave, then stir in some dissolved miso paste. If I have any tofu opened, I put a few cubes into the soup. You can, of course, make miso soup with just hot water, but I find it an easy and pleasant way to add more sea vegetables to my diet. Don't wash off the white powdery coating, as it contains many valuable minerals and adds flavor. Kombu comes dried, and all you have to do is break off a piece the size you want, and then simmer it in water or other liquid for 20-30 minutes until it is soft. I usually snip it into smaller pieces because I don't remove it; I eat it as part of the dish. But you could remove it, toss it or use it in stir fries. Beware, it swells a great deal once its softened, so use a piece about 1/3 of the amount you want in the end. Did you know that kombu is considered indispensable in Japan for making any soups or broths? It also makes beans more digestible, so instead of using Bean-O, try tossing in an inch or two of kombu. Again, you can either remove the kombu, or simply leave it as part of the dish. Sometimes it smells a little "fishy" when it's simmering, but we've never detected a fishy taste, so don't be put off by the slight scent. Miso, and to a lesser extent kombu, have both shown to protect against radiation exposure. Since I'm undergoing radiation treatments right now for basal cell carcinoma, I'm making sure I get a daily dose of miso and kombu. My radiation oncologist is surprisingly interested and involved in alternative diets and supplements, and he was very supportive of using miso as an aid during radiation treatment. Apparently even anti-radiation drugs do not impact the effect of radiating cancerous cells, but they do protect healthy cells from being damaged. So they routinely prescribe anti-radiation remedies (especially when certain areas of the body are radiated). - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Irish Soda Bread #6 Recipe By :Everyday Cooking with Dr. Dean Ornish, page 292 Serving Size : 8 Preparation Time :0:00 Categories : Breads: Quick & Muffins Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup currants 2 cups unbleached all-purpose flour 2 cups whole wheat flour 1 tablespoon baking powder 2 teaspoons baking soda 3/4 teaspoon caraway seed 1/4 teaspoon salt 1 cup nonfat yogurt 1 cup nonfat milk MAKES TWO 8-INCH ROUND LOAVES * SERVES 8 Enjoy a warm slice or two of this currant bread for breakfast with a pot of herb tea. It takes only 45 minutes to make from start to finish, so you can stir it up on a leisurely weekend morning. Like many quick breads, it is best when fresh. You may want to freeze the second loaf as soon as it's cool if you don't plan to serve it that day or the next. Even day-old soda bread should be warmed or toasted. From Paula Moriarty, Chef/Owner, Napoli Restaurant & Bakery, Eugene, Oregon. Paula trained at the Culinary Institute of America in Hyde Park, New York, and now specializes in low-fat cooking. She encourages people who want to minimize dietary fat to explore different ethnic cuisine's, many of which lend themselves to healthy cooking. She also advises new vegetarians to stop trying to create meals that resemble the ones they used to eat, with meat and two side dishes. "Get away from that notion," says Paula. "Don't try to imitate meat." Preheat oven to 375 degrees F. In a small bowl, soak currants for 5 minutes in enough hot water to cover. Drain. In a large bowl, stir together all-purpose flour, whole wheat flour, baking powder, baking soda caraway seed, and salt. Add currants and stir to combine. In another bowl, whisk yogurt and milk until smooth. Add wet ingredients to dry ingredients and stir just until blended. Divide dough in half. With floured hands, transfer each half to a nonstick baking sheet and shape into a slightly flattened round about 8 inches across. Cut an "X' in the top of each loaf. Bake until the loaves sound hollow when tapped on the bottom, 30 to 35 minutes. Serve warm. TIP: Serve warm soda bread for dinner with Creamy Split Pea Soup (see separate recipe) or Beet and Cabbage Borscht with Sour Cream (see separate recipe) or enjoy it for lunch with a salad. It also makes an appealing mid-morning or mid-afternoon snack: spread it lightly with nonfat cream cheese and top with a sliced peach, banana, or pear. Serving size: 1/4 of one loaf. Calories: 293, Fat: 1.0 g, Cholesterol: 1.0 mg, Carbohydrate: 62.0 g, Protein: 10.0g, Sodium: 1140 mg. From Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Italian Chicken And Bean Soup Recipe By :Betty Crocker (r) Soup & Crock-Pot Meals Serving Size : 4 Preparation Time :0:15 Categories : Chicken Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil -- or vegetable oil 1/2 pound boneless skinless chicken breasts -- cut into 1/2" pieces 1/2 teaspoon Italian seasoning 2 cans ready-to-serve chicken broth -- (14 1/2 ounces each) 2 cups water 1/2 cup uncooked small pasta shells 1/2 cup uncooked juniorettes (small spiral pasta) 1 small red bell pepper -- coarsely chopped (1/2 cup) 16 ounces kidney beans -- 1 can, rinsed & drai 1 medium zucchini -- coarsely chopped (2 cups) 1. Heat oil in 3-quart saucepan over medium-high heat. Add chicken; sprinkle with 1/4 teaspoon of the Italian seasoning. Cook and stir 3 to 5 minutes or until browned. 2. Add broth and water. Heat to boiling. Add pasta and bell pepper. Heat to boiling; reduce heat. Cook uncovered 10 to 12 minutes, stir; ring occasionally, until pasta is tender. 3. Stir in remaining 1/4 teaspoon Italian seasoning, kidney beans and the zucchini. Cook 3 to 5 minutes or until zucchini is crisp-tender. 4 servings. T(Cook): "0:25" From hdeacey1@sympatico.ca - - - - - - - - - - - - - - - - - - - NOTES : Serving Size: I Serving. Calories 375 (Calories from fat 70); Fat 8g (Saturated 1g); Cholesterol 35mg; Sodium 1400mg; Carbohydrate 53g (Dietary Fiber 9g); Protein 31g Diet Exchanges: 3 starch, 3 very lean meat, 1 vegetable, I fat Using the above nutrition information the WW 123 Points (program prior to 2001) = 6 SUBSTITUTION: Use whatever pasta you have on hand that is similar in shape to the small shell or juniorettes pasta. If you use larger pasta, check the package directions for the cooking time. SPECIAL TOUCH: When zucchini and yellow summer squash are plentiful use 1/2 of each for a flavourful soup bursting with with colour. * Exported from MasterCook * Keep Meals Interesting Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Whether you let what's freshest at the supermarket motivate your recipe choices, or you go with a prepared list of ingredients in hand, here are a few guidelines for selecting specific recipes: 1. Vary dishes: change the texture, temperature, spiciness and/or color of what you serve to interest the eye and the palate 2. Vary preparation method: roast, bake, saute 3. Offset spicy dishes with a soothing starch or cooler side dish 4. Consider how each dish will look and what effect you want 5. Serve sauces only once in a meal 6. Begin with light flavors and add bolder flavors with each course 7. Don't serve too much food! 8. Keep the meal manageable and within your comfort level 9. Most of all enjoy the process! From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lazy Day Lasagna #2 Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup minced onion 2 garlic cloves -- minced 8 ounces fresh spinach -- chopped -- OR 10 ounces frozen spinach drained and squeezed dry 8 ounces fresh mushrooms -- sliced 1 teaspoon dried basil 1 teaspoon dried oregano 12 ounces low fat cheese ravioli -- thawed slightly 26 ounces fatfree pasta sauce 1/4 cup fatfree parmesan cheese (about 2 ounces) Preheat the oven to 350 degrees F. Spray an oven proof 3 quart casserole and put the ravioli in a layer on the bottom. Heat about 10 minutes. Meanwhile, saute the onion, garlic, spinach, mushrooms and herbs in a large skillet. Add the spaghetti sauce and heat through. Pour mixture over heated ravioli and sprinkle with grated parmesan. Return to oven and heat about 10 minutes, until edges bubble. Serve hot. Yield: 6 servings From Kathleen - - - - - - - - - - - - - - - - - - - NOTES : A few weeks ago Ellen posted a recipe for Lazy Man's (or Lazy Mom's) Lasagna that she had made using a recipe from a cooking show. I tried the same recipe and then decided to play with it because it had too much cheese for my liking. Here is my version, which I think it much simpler. If you frequently have drop in company, you might want to keep the basic ingredients around the house and use it as a "desperation dinner." I changed the ingredients and technique so much, that the recipe does not get a "by" attribution. I like this technique better than using a frying pan that can go into the oven, since I don't have one. And by using a casserole, dinner can go right from the oven to the table. I will make this again. It seemed very cheesy to my family, even though I eliminated 8 ounces of cheese from the original. Kathleen * Exported from MasterCook * Lemon Lentil Rice Salad With Toasted Walnuts Recipe By :Victoria Abbott Ricardi: Perfect Diet Serving Size : 12 Preparation Time :0:00 Categories : Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup brown lentils 1/2 cup medium-grain white rice 1 1/2 tablespoons olive oil 1 medium onion -- chopped 3 cloves garlic -- minced 10 ounces frozen artichoke hearts 1/2 cup chopped fresh parsley 1/2 cup nonfat plain yogurt 1 lemon 3 tablespoons chopped walnuts -- toasted in a hot skillet PLACE 3 cups water and lentils in a large saucepan. Bring to a boil, reduce heat, and simmer, partially covered, 30 minutes or until tender. Drain; let cool. Meanwhile, in a medium saucepan, boil 1 1/2 cups water. Add rice and reduce heat. Simmer, covered, 15 minutes or until tender. Fluff with a fork; let cool. HEAT 1 1/2 teaspoons oil in a nonstick skillet over medium heat. Add onion and garlic; saute 6 minutes or until golden. COOK artichoke hearts according to package directions. Drain; let cool. Cut into quarters. PLACE lentils in a salad bowl. Add rice, onion mixture, artichoke hearts, parsley, and yogurt. Grate rind of lemon over bowl; stir in 3 tablespoons lemon juice along with walnuts and remaining oil. Season with salt and pepper, to taste. Source: "Health 2001-03" S(mcRecipes): "Hanneman (kitpath@earthlink.net) on 19-Mar-2001" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Maple-pear Upside-down Cake Recipe By :Cooking Light Serving Size : 8 Preparation Time :0:00 Categories : Cakes & Frostings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cups maple syrup 3 Anjou pears or Bartlett peeled -- cored, and -- cut into 8 wedges 1 cups all-purpose flour 3/4 tsp baking powder 1/4 tsp baking soda 1/4 tsp ground ginger 1/4 tsp salt 2/3 cups sugar 1/3 cups butter -- softened 1 tsp vanilla extract 2 lg eggs 1/2 cups lowfat buttermilk Preheat oven to 350 degrees. Bring syrup to a boil in a medium nonstick skillet over medium-high heat; cook 2 minutes. Remove from heat; arrange pears in pan in a spokelike fashion. Place pan over medium-high heat, and cook until syrup thickens (about 4 minutes), gently shaking pan frequently. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 4 ingredients (flour through salt); stirring well with a whisk. Place sugar, butter, and vanilla in a large bowl; beat with a mixer at medium speed until well-blended (about 2 minutes). Add eggs, 1 at a time, beating well after each addition. Stir in flour mixture alternately with buttermilk, beginning and ending with flour mixture. Pour batter evenly over pear mixture in prepared pan; wrap handle of skillet with foil. Bake at 350 degrees for 30 minutes or until cake springs back when touched lightly in center. Run a knife around outside edge. Cool in pan 5 minutes. Place a plate upside down on top of cake; invert onto plate. Serve warm. Yield: 8 servings (serving size: 1 wedge). CALORIES 288 (30% from fat); FAT 9.6g (sat 5.3g, mono 2.8g, poly 0.6g); PROTEIN 4.1g; CARB 47.9g; FIBER 1.9g; CHOL 76mg; IRON 1.3mg; SODIUM 262mg; CALC 71mg From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 4 WW points I made this today and I loved it. I am sort of picky about my upside down cakes, and this has a great texture and flavor. If you really like ginger you could probably mince crystallized ginger and substitute it for the ground. * Exported from MasterCook * Mary's Bean And Bacon Soup Recipe By :Mary Spero Serving Size : 8 Preparation Time :0:00 Categories : Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb navy beans 6 cups water -- or stock 1/2 lb turkey bacon 3 sm carrots -- sliced 4 stalks celery -- chopped, w/tops 1 med sweet onions -- chopped 3 med potatoes -- chopped 16 ozs stewed tomatoes -- chopped 1 bay leaf 1 teaspoon dried thyme 2 teaspoons Worcestershire sauce salt and pepper -- to taste 1/4 cup fresh parsley -- finely chopped Rinse and sort through beans. Remove any bad ones, or any stones. Place beans in a large bowl and cover with water. Let stand overnight. Drain. Rinse. Put beans in crockpot with 6 cups of fresh water or stock. Place on high. Fry bacon until crisp. Remove from pan and crumble. Set aside for garnish. Add onions and celery to bacon grease and saute for a few minutes. Add tomatoes and heat through. Add to the beans in the pot. Add remaining veggies and seasonings, except parsley, salt and pepper. Cover crockpot. When soup comes to the boil, turn crockpot down to low and cook for 8-10 hours or till beans are tender. Season. Remove bay leaf. Put 2 cups soup in blender and puree. Stir into remaining soup together with parsley. Taste. Adjust seasoning. Serve with some crumbled bacon. MARY'S NOTES You need a large crockpot for this recipe; HOWEVER, you could probably cut it in half and put it in a regular sized crockpot OR just put it in a big covered soup pot on the top of the stove. You can hurry the cooking by leaving the crockpot on HIGH for the first couple of hours. 1 hour on HIGH or about 2 hours on LOW. If you cook it on the top of the stove, DON'T cook it on HIGH after it comes to a boil. Turn it down to a simmer and it will be ready in a few hours. Message From Jayni to The TNT Recipes List. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : This is one of Mary Spero's originals. It was tried and reposted by Jayni to TNT. I decided I would use turkey bacon to reduce the fat and got some of the 95% fat-free stuff. Well, it was like cardboard when cooked, so I ended up just sticking a few slices into the crockpot to give it the bacon flavor, and then threw them out with the bay leaf. Since there was no grease from bacon, I had to add some olive oil to saute the onion & celery. With all that fiddling, it still tasted good. My version was 4 points under the old WW points system (I hate the new one with the reduced fiber allowance! But it's 6 points under that), * Exported from MasterCook * Mashed Potatoes With Black Beans Recipe By :Turn Off the Fat Genes, Neal Barnard; Jennifer Raymond Serving Size : 1 Preparation Time :0:00 Categories : Legumes Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 russet potatoes 10 green onions including tops -- chopped 10 cloves garlic -- minced 1 large carrot -- grated 1/2 teaspoon salt 1/4 teaspoon black pepper 15 ounces canned black beans -- drained fresh cilantro -- for garnish -- optional 6 to 8 cups. Scrub the potatoes, peel if desired,and cut into quarters. Place in a pot with 1 cup of water. Cover and simmer until the potatoes are very soft, about 20minutes. Heat 1/2 cup of water in a large nonstick skillet and add the green onions, garlic, and carrot. Cook over high heat, stirring frequently, until all the liquid has evaporated, for 5 minutes. Add the potatoes, with their cooking liquid, and mash, leaving some chunks. Be careful not to scratch the pan.Stir in the salt, pepper, and drained beans. Heat gently, stirring occasionally. Garnish with chopped cilantro, if desired. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : For dinner tonight, we had Mashed Potatoes with Black Beans, steamed broccoli spears, and Shiitake Mushroom Sauce topping the broccoli and surrounding the potatoes. Here is the recipe from Jennifer Raymond in Dr. Neal Barnard's new book "Turn Off the Fat Genes". This was really good! I used 4 green onions and some diced yellow onions. Surprisingly tasty and colorful. DH looked at his plate, and said, "Wow, this is beautiful!" He couldn't rave enough about the potatoes. I had a some leftover mashed potatoes, but not enough, so I added those to two newly cooked potatoes. This is a great way to use up leftover mashed taters, and it has a very different taste and texture. If you have the cilantro, do use it. It added a nice extra flavor. * Exported from MasterCook * Microwave Italian Risotto With Shrimp Recipe By :Cooking Light Serving Size : 1 Preparation Time :0:00 Categories : Fish & Seafood Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 1/2 cups fat-free less-sodium chicken broth 1/2 cup dry white wine 1 cup chopped onion 2 teaspoons olive oil 1 1/3 cups Arborio rice -- or other short-grain rice 1 pound medium shrimp -- peeled and deveined 1 cup frozen whole-kernel corn 1/3 cup chopped bottled roasted red bell peppers 1 tablespoon chopped fresh basil 1 tablespoon chopped fresh oregano 3/4 cup grated Asiago cheese -- (3 ounces) A risotto without constant stirring? Yes, it's possible with this creamy dish. 1. Combine broth and wine in a 1-quart glass measure. Microwave at high for 5 minutes or until mixture boils. Remove from oven; keep warm. 2. Combine onion and oil in a 2-quart casserole. Microwave at high 4 minutes. Stir in broth mixture and rice. Microwave at high for 15 minutes or until the liquid is almost absorbed, stirring every 5 minutes. 3. Stir in the shrimp, corn, bell peppers, basil, and oregano. Microwave at high for 4 minutes or until shrimp are done, stirring mixture every 2 minutes. Stir in cheese. Yield: 5 servings (serving size: about 1-1/4 cups). CALORIES 409 (18% from fat); FAT 8.2g (sat 3.5g, mono 3g, poly 0.9g); PROTEIN 26.2g; CARB 55g; FIBER 2.2g; CHOL 121mg; IRON 4.3mg; SODIUM 722mg; CALC 233mg From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Milanese Chicken Breasts Recipe By :Karen Levin: Dishes with bread crumbs Serving Size : 4 Preparation Time :0:00 Categories : Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cloves garlic -- minced 1 tablespoon dijon or hot dijon mustard -- plus 1 tablespoon mustard for sauce 1/4 teaspoon freshly ground black pepper 4 4 ounce boneless skinless chicken breast halves 3/4 cup toasted bread crumbs 1/2 cup grated parmesan or romano cheese 1/4 cup mango or cranberry chutney 1. Preheat oven to 450F. 2. In a small bowl, combine garlic, 1 tablespoon of the mustard, and the pepper; mix well. Spread mixture over one side of each chicken breast half. 3. In a shallow plate or pie plate, combine bread crumbs and cheese; mix well. Press each piece of chicken, mustard side down, into crumbs; transfer, crumb side up, to a baking sheet. 4. Sprinkle any remaining crumb mixture over chicken. Bake until chicken is cooked through and coating is a deep golden brown, about 18 minutes. In a small bowl, combine remaining 1 tablespoon mustard and chutney. Serve sauce with chicken. Source: "Health 2001-03" S(mcRecipes): "Hanneman (kitpath@earthlink.net) on 19-Mar-2001" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Minestrone Alla Milanese Recipe By :FBNR- Hearty Soups & Stews - Jan. 2001 Serving Size : 10 Preparation Time :0:00 Categories : Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 29 ounces reduced sodium beef broth -- ( 2 cans 14-1/2 oz. each) 14 1/2 ounces diced tomatoes -- (1 can) undrained 1 cup diced potato 1 cup green cabbage -- coarsely chopped 1 cup carrots -- coarsely chopped 1 cup sliced zucchini 3/4 cup chopped onion 3/4 cup green beans -- sliced fresh 3/4 cup celery -- coarsely chopped 3/4 cup water 2 tablespoons olive oil 1 clove garlic -- minced 1/2 teaspoon dried basil leaves 1/4 teaspoon dried rosemary leaves 1 bay leaf 15 1/2 ounces cannellini beans -- (1 can) rinsed and drained Grated Parmesan cheese -- (optional) Combine all ingredients except cannellini beans and cheese in slow cooker; mix well. Cover and cook on LOW 5 to 6 hours. Add cannellini beans. Cover and cook on LOW 1 hour or until vegetables are crisp-tender. Remove and discard bay leaf. Garnish with cheese, if desired. Makes 8 to 10 servings 3 points S(Scanned & WW Points added): "hdeacey@mail.com" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mushroom, Barley And Red Pepper Soup For Two Recipe By :Adapted from Jane Pettigrew, Souped Up (1999) Serving Size : 2 Preparation Time :0:00 Categories : Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup pearl barley 2 teaspoons olive oil 1/3 pound onions -- finely chopped 1 clove garlic -- finely chopped 1 red bell peppers -- 1/3x-1-inch strips 4 ounces mushrooms -- halved, thinly sliced 2 1/2 cups full-flavored vegetable stock -- (up to 3 cups) 1 tablespoon finely chopped fresh cilantro leaves 2 tablespoons chopped spinach leaves (optional) 2 teaspoons fresh thyme leaves 1 bay leaf 1 teaspoon chopped fresh marjoram 1 strip lemon zest salt and black pepper lemon juice (optional) fresh herbs -- for garnish Put barley into pan with plenty of cold water. Bring to the boil, simmer for 2 minutes then drain. Return to the pan with plenty of fresh cold water and add a little salt. Bring to the boil, reduce the heat, partially cover and simmer for 35 to 40 minutes. Drain well. Meanwhile, heat oil in large sauce pan. Add onions and garlic; gently fry until soft and translucent (5 minutes). Add the peppers and mushrooms and sweat over a gentle heat for 5 minutes. Add stock, cooked barley, herbs, lemon zest and salt and pepper. Bring to boil, reduce heat, cover and simmer for 30 to 35 minutes. Remove lemon zest and bay leaves and discard. Taste and adjust the seasoning. Add lemon juice to taste. Garnish with fresh herbs. Description: "Fresh bell peppers and herbs" Start to Finish Time: "1:20" \From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Add more or different herbs to suit your own taste. REVIEW - we followed the recipe with only one substitution. Instead of 2 tsp fresh parsley, we added chopped cilantro and spinach. We garnished with about 1 tablespoon fresh lemon juice and a pinch or two of fresh marjoram. Increase the cooking times as needed when cooking more barley or soup. Hanneman 2001-03-07 Wonderful! * Exported from MasterCook * Mushrooms And Cabbage Recipe By :Reggie Dwork Serving Size : 2 Preparation Time :0:00 Categories : Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Bag Shredded Cabbage 1/2 Lb Cremini Mushrooms Assorted Dried Herbs Your Choice 1 Tsp Olive Oil 1 Bag Shredded Carrots I heated the olive oil and added sliced cremini mushrooms (you can use any mushroom that you prefer). Cooked them about 5 min then added the shredded carrots and continue to cook till they start to turn more limp. Add the shredded cabbage and any dried herbs that you prefer. Cooked this down for a while. Plate and serve. This was a very easy, quick side dish. With changing the dried herbs you can subtly change the flavors to go with whatever else you are serving. Tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 70 Total Fat 2.9g Sat Fat 0.4g Carbs 10.3g Fiber 3.1g Pro 3.1g Sod 22mg CFF 32.4% * Exported from MasterCook * Nasoya Tofu Products - Silken Recipe By :Nasoya Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Tofu Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- tofu Tofu is a high protein, calcium rich, cholesterol-free food. The subtle nut-like flavor of Nasoya Tofu is achieved by the use of an authentic, time-honored recipe and from the careful selection of only premium, organic ingredients; stone ground, organically grown soybeans, and natural nigari. Nasoya Tofu... today's natural choice for healthy eating. VARIETIES -- There are several varieties of tofu. By manipulating the tofu-making process, different consistencies and textures of tofu are formed. The main types of tofu available at supermarkets and health food stores today are: Nasoya Extra Firm -- Ideal for use in stir fry, cutlets or in dishes where the tofu needs to maintain its shape. Extra firm tofu has a higher percentage of protein. It holds together in hearty stews or casseroles, and provides more protein than any other style of Tofu. Nasoya Silken -- With a delicate, custard-like consistency, this variety is the best choice for recipes that call for blended or pureed tofu. Silken tofu is perfect for desserts, soups, dressings and dips. Nasoya Soft -- This variety has a soft consistency and is great for sauces, soups and salads. It is an important source of protein and calcium. A single 4 oz. serving provides 15% of the U.S.R.D.A. calcium and protein. Nasoya Firm (Regular) -- Perfect for slicing, dicing, pan frying and used as a filling or stuffing. It is also an excellent extender for meatloaf. It provides a substantial amount of protein to a well balanced meal. To make firm tofu that can be used in place of ground beef, first place the tofu in the freezer overnight. The next day thaw it out and then squeeze out all of the water. Tear it up into little pieces, and marinade it (for a few hours or overnight) in beef stock. Add whatever spices or seasonings you prefer. The tofu is like a sponge and will soak up any flavors it comes in contact with. Add to chili or spaghetti sauce or whatever. S(Internet Address): "http://www.nasoya.com/NasoyaPages/Recipes.html" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : The stuff that comes in a box is silken tofu - very smooth with basically three textures. Silken stuff can come refrigerated, as well, and won't have as long a shelf-life once we open it's container. Here is a general list. Another way of getting soy bean in the diet is to use miso instead of "chicken bouillon" to flavor soups and gravies. Do you like soy milk? The taste? That will help me know what to send as a way to start. One idea is to add the silken (boxed or refrigerated) - cut into cubes - to soups like hot and sour. Knorr as a mix for that and it's better when I add the tofu. _____ * Exported from MasterCook * Noodles With Fresh Fruit And Cinnamon Topping Recipe By :Joy Davies Serving Size : 8 Preparation Time :0:00 Categories : Fruit Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds plums 1 cinnamon stick 2 strips lemon zest 1/4 cup clear honey -- divided 1 tablespoon water 4 tablespoons unsalted butter -- divided, plus 2 tablespoons butter (optional) -- as directed, see note 1/2 cup stale bread crumbs 7 ounces tagliardi or thin wide short flat egg noodles 1 teaspoon ground cinnamon Halve the plums; remove pits. Slice Thickly. Put plums, cinnamon stick, lemon zest, half the honey and water in a small saucepan and cook for about 5 minutes until the plums have just softened. Heat half the butter in a small skillet, add the bread crumbs and cook for 15 to 20 minutes until golden brown and crisp. Preheat oven to 350F. Cook the tagliardi in boiling water until al dente, then drain and toss with a little butter. Put a layer of pasta in the bottom of a buttered ovenproof dish, top with half the fruit, and another layer of pasta. Dribble over the remaining honey and top with the remaining fruit. Sprinkle with the bread crumbs and cinnamon, then bake for 20 to 30 minutes. Let cool slightly before serving. Serving Ideas : With fruit coulis and a spoonful of creme fraiche Source: "Noodles and Pasta (1999) Time-Life Edition" S(Email from): "Hanneman 3-23-01" - - - - - - - - - - - - - - - - - - - NOTES : A sweet pasta recipe typifies the flavorings of Northern and Central Europe; cinnamon, honey and lemon. Choose stone fruit in season; plums, peaches, nectarines, apricots, or cherries. (Substitute cooking spray to coat the pan; toss cooked noodles with a small amount of apple butter.) * Exported from MasterCook * O'brien's Traditional Irish Soda Bread Recipe By :Matthew Klein, Recipe Cookbook FamilyTime Favorites Serving Size : 8 Preparation Time :0:20 Categories : Breads: Quick & Muffins Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups flour 4 teaspoons baking powder 1 teaspoon salt 1/2 cup sugar 2 eggs 4 tablespoons Crisco vegetable shortening 1 cup milk 1 cup raisins Caraway seeds -- optional Directions: Sift together flour, baking powder, salt and sugar. Mix in raisins and caraway seeds*. Melt shortening. Beat eggs and combine with milk. Mix liquids with dry mixture. Knead on well floured surface. Shape into a round loaf and place in floured iron skillet. Bake at 350 degrees for 50 minutes. Serves 8 to 10 Serves 1 loaf Description: "Enjoy your St Paddy's Day with this traditional recipe." Source: "http://www.familytime.com" Yield: "1 loaf" T(Cooking Time): "0:50" From hdeacey1@sympatico.ca - - - - - - - - - - - - - - - - - - - NOTES : This along with Corned Beef and Cabbage, and green beer for Saturday! Happy St. Patricks Day. * Exported from MasterCook * Oriental Fried Rice #2 Recipe By :Uncle Ben's Serving Size : 6 Preparation Time :0:15 Categories : Meats Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups cooked and chilled brown rice 1/2 cup bean sprouts -- fresh 1/4 tsp. black pepper 1/2 cup chopped celery cooking oil spray 1 whole egg -- beaten 1/3 cup sliced green onions 1/2 cup slivered roasted pork 2 tablespoons soy sauce 1. Combine rice, pork, celery, bean sprouts, and onions in shallow 2-quart microwave-proof baking dish coated with cooking spray. Cook on high-2 to 3 minutes. Add egg, pepper, and soy sauce. Cook on high-1 to 2 minutes, or until egg is set, stirring to separate grains. Hint: When preparing fried rice, always begin with cold rice. The grains separate better if cold, and it's a great way to use leftover rice. Description: "UNCLE BEN'S whole grain brown rice, sprouts and pork" Source: "Rice Newsletter" S(News): "http://www.unclebens.com/erecipes/SignUp.html" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta Salad #12 Recipe By :Cooking Healthy - Entertaining (July 1994) Serving Size : 8 Preparation Time :0:00 Categories : Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups broccoli flowerets 2 cups carrot slices 1 1/2 cups chopped tomatoes 1/2 cup chopped green onions with tops 1/2 pound spiral pasta -- cooked and well drained 1 cup nonfat mayonnaise 2 tablespoons white wine vinegar 1 tablespoon extra virgin olive oil 1 tablespoon minced fresh basil -- OR 1 teaspoon dried basil 2 teaspoons minced fresh oregano -- OR 1/2 teaspoon dried oregano 1 clove garlic -- minced 1 teaspoon sugar 1 teaspoon dry mustard 1/4 teaspoon salt 1/4 teaspoon black pepper 1/2 cup freshly grated Romano cheese -- (2 ounces) Steam broccoli 3 minutes or until crisp-tender; immediately drain and run under cold water. Steam carrots 4 minutes or until crisp-tender; immediately drain and run under cold water. Combine broccoli, carrots, tomatoes, green onions and pasta in large bowl. Combine all remaining ingredients except cheese in small bowl; blend well. Stir into pasta mixture. Add cheese; toss well. Refrigerate 3 hours or overnight to allow flavors to blend. Makes 8 servings (1-1/4 cups) From hdeacey1@sympatico.ca - - - - - - - - - - - - - - - - - - - NOTES : Spiral-shaped pastas work best for salads because they hold the dressing well. This vegetable packed pasta salad is a wonderful ), side dish, but you may easily turn it into an entree by adding cooked poultry or water packed canned tuna. For an easy and delicious vegetarian entree, add your favorite cooked beans. I find this recipe is super for family gatherings, pot luck, even picnics, you can add tuna or cooked chicken, my daughter suggested changing the dressing to Fat Free Creamy Italian. Helen D. * Exported from MasterCook * Penne Tossed With Rosemary, Roasted Garlic And Red Pepper Sauce Recipe By :Trish Morrissey, Chef, Philadelphia Fish & Co. Serving Size : 6 Preparation Time :0:00 Categories : Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 garlic bulbs 1/2 cup chicken or vegetable stock 1/4 cup white wine 1 pound penne pasta 1 jar roasted red bell peppers -- more or less, 12 oz -- or two peppers, roasted, seeded and skinned 1 cup chicken or vegetable stock -- for sauce 1 tablespoon chopped fresh rosemary -- plus 6 rosemary sprigs -- for garnish PREHEAT oven to 350F. Cut top half off the heads of garlic. Place garlic in small ovenproof roasting pan. Add 1/2-cup stock and wine. Cover with foil, bake in oven for 30 to 40 minutes or until the garlic is soft. Remove garlic from the oven and set aside. MEANWHILE, bring large pot of salted water to a boil for the pasta. Cook pasta for 10 to 12 minutes. PREPARE SAUCE: Use a knife to remove the garlic from the skins. Place garlic in a blender with the roasted pepper, remaining stock and chopped rosemary. Pulse the blender until the sauce is blended but slightly chunky. Pour the sauce into a saucepan and warm it over low heat. Season with salt and pepper. Keep warm. TO SERVE, drain the pasta, toss it in a bowl wit the sauce. Place and garnish with rosemary. Serving Ideas : Grilled (5-oz) tuna steaks or grilled portobello mushroom caps, seasoned simply with salt and pepper, a little cooking spray. Description: "Serve with grilled tuna or alone" Source: "Laurel Keser, My Favorite Herb (1999)" S(Email from): "Hanneman 3/31/01" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pineapple Coleslaw #2 (Adapted) Recipe By :Betty Crocker Back to Homemade October 1991 (Adapted) Serving Size : 8 Preparation Time :0:00 Categories : Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup fat-free sour cream -- or fat free plain yogurt 1/4 cup fat-free mayonnaise -- or fat free salad dressing 1 teaspoon sugar 1/2 teaspoon dry mustard 1/2 teaspoon seasoned salt 1/8 teaspoon pepper 4 cups green cabbage leaf -- finely shredded 8 ounces crushed pineapple in juice -- drained 1 cup miniature marshmallows Mix sour cream, mayonnaise, sugar, mustard, seasoned salt and pepper in large bowl. Add remaining ingredients; toss. 8 servings. For extra color, substitute a little red cabbage for the green cabbage. S(Scanned & MC formatted): "hdeacey@mail.com" - - - - - - - - - - - - - - - - - - - NOTES : I adapted this to lower fat by using fat-free products vs regular products. Using MC nutritional values the WW 123 points (old program) = 1 points * Exported from MasterCook * Plum-spiced Chicken And Vegetables Recipe By :Crockery Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Chicken Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 lbs skinless chicken breasts -- to 2-1/2 --and/or thighs and/or legs 2 cups sliced carrot -- bias cut 2 tbsps quick-cooking tapioca 8 ozs tomato sauce 1/2 cups plum preserves 2 tbsps vinegar 1/2 tsp ground ginger 1/2 tsp ground cinnamon 6 ozs frozen pea pods -- thawed 3 cups hot cooked rice 1/4 cups sliced green onions -- bias cut 1. Rinse chicken; pat dry. Set chicken aside. 2. In a 3-1/2 or 4 quart crockery cooker place carrots; sprinkle with tapioca. Place chicken pieces atop carrots. 3. In a bowl combine tomato sauce, plum jam or preserves, vinegar, ginger, and cinnamon. Pour over chicken pieces. 4. Cover; cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3-1/2 to 4 hours. Stir in thawed pea pods. Arrange chicken over rice on platter. Skim fat from sauce; pour over chicken. Sprinkle with sliced green onions. Per serving: 361 calories, 24g protein, 54g carbohydrate, 5g total fat (1g saturated), 61mg cholesterol, 319mg sodium, 545mg potassium. Formatted by Lynn Thomas dcqp82a@prodigy.com. Source: Better Homes and Gardens Crockery Cookbook. Lynn's notes: Made this 6-15-98; used 4 boneless, skinless chicken breast halves and cooked for 7-1/2 hours. I cut up the chicken before putting it on top of the rice and vegetables. This was an excellent dinner that needed no other seasonings. Message From LYNN_THOMAS to The TNT Recipes List. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 7 WW points This was originally posted to TNT by Lynn Thomas. Plum-Spiced Chicken and Vegetables: As I ate this a world of possibilities opened up. It is great as is, but I thought it could use some additional spice - I added more ginger, cinnamon, and some cayenne to the leftovers and after a small taste, the results were perfect. Other additions I might add next time would be broccoli, cashews, water chestnuts, mushrooms. Use your imagination. I used a combo of breasts and thighs. I liked the flavor of the thighs, but really both were fine. * Exported from MasterCook * Quick Minestrone Recipe By :Weight Watchers Fast Fabulous Cookbook (1983) Serving Size : 2 Preparation Time :0:00 Categories : Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 3 ounces Canadian bacon -- diced 2 cloves garlic -- minced 1/2 cup chopped onion 1/2 cup chopped celery 1/2 cup chopped carrot 1/2 cup chopped zucchini 1 1/4 cups water 1 cup tomato juice 6 ounces canned red kidney beans -- drained or pink beans 2 tablespoons chopped basil -- fresh or 1 teaspoon dried 1 packet instant beef broth and seasoning mix 1/8 teaspoon oregano leaves 1/8 teaspoon pepper 1/2 cup cooked ditalini -- (small tube macaroni) 2 tablespoons chopped fresh parsley In 2-quart saucepan heat oil over medium heat; add bacon and garlic and saute briefly (do not brown garlic). Add onion, celery, carrot, and zucchini and cook; stirring occasionally, until vegetables are tender, about 5 minutes; add remaining ingredients except ditalini and parsley and bring to a boil. Reduce heat and let simmer, stirring occasionally, for about 15 minutes; add ditalini and parsley and let simmer until heated. Makes 2 servings, about 2 cups each Description: "A lot of ingredients right from your pantry and very little effort will produce this hearty meal-in-a-bowl." From hdeacey1@sympatico.ca - - - - - - - - - - - - - - - - - - - NOTES : Using the MasterCook Nutritional Values, the WW 123 Success program that is prior to 2001 = 5 points. * Exported from MasterCook * Roast Some Chestnuts Recipe By :Prevention 2001 Calendar Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Information, Tips, Misc. Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- chestnuts Folks have been caroling about these holiday treats for years, and with good reason. Uniquely sweet, 5 chestnuts contain barely 1 fat gram (unlike other nuts) and just 103 calories. They also pack 2.1g of fiber and a whopping 18% of the Daily Value of vitamin C -- an immunity-boosting nutrient. Try This: Eat them raw, or roast them first. to do the latter, simply slice a shallow X in their skin, place them in a single layer in a baking dish, and bake at 325F for 20 minutes, or until the shells start to split and the nuts smell fragrant. Eat them as is, or chop them and add them to vegetables, stuffings, or cookie batters. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Asparagus #4 Recipe By :Penchard@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- asparagus Olive Oil Pam sea salt I love to roast asparagus in the oven. I line a jelly roll pan with foil and spray it with Olive Oil Pam(r). I put the trimmed asparagus on it and lightly spray again. A sprinkle of sea salt is all you need. Roast in a 400 F oven for maybe 10 mins or so, depending on the size of the asparagus. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Asparagus With Balsamic Vinegar Recipe By :http://www.victoriaisland.net/recipes/page18.html Serving Size : 4 Preparation Time :0:00 Categories : Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 1/2 pounds slender asparagus -- trimmed 3 tablespoons balsamic vinegar Salt & pepper 1/4 cup Parmesan cheese curls -- ( 1/2 to 1 oz.) Place a 10-in. ovenproof frying pan in a 500° oven for 5 minutes. Remove from oven and swirl oil in pan. With tongs, roll asparagus in oil. Bake asparagus till tender-crisp to bite, 5-10 minutes. Drizzle with vinegar; add salt and pepper to taste. Scatter Parmesan cheese curls on top. S(MC formatted in 2001 by): "hdeacey@mail.com" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Asparagus With Parmesan Recipe By :Geograc1@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- asparagus olive oil parmesan cheese Sometimes I roast asparagus with a little olive oil and a thin layer of Parmesan--adds a little fat, but wonderful for special occasions. I must admit that I usually cook it in the microwave and eat it without any special seasoning except a little pepper. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Rosemary Potatoes Recipe By :Cooking Light Serving Size : 1 Preparation Time :0:00 Categories : Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon butter 1 teaspoon bottled minced garlic 1 teaspoon dried rosemary 1/2 teaspoon kosher salt 1/4 teaspoon black pepper 1 1/2 pounds red potatoes -- quartered -- (about 4 cups) These potatoes taste as if they were roasted in the oven--but take only half the time. Place butter and garlic in an 8-inch square baking dish. Microwave at medium-high (70% power) 45 seconds or until butter melts. Add rosemary, salt, pepper, and potatoes; toss well. Cover and microwave at high for 15 minutes or until potatoes are tender. Yield: 4 servings (serving size: 3/4 cup). CALORIES 155 (18% from fat); FAT 3.1g (sat 1.9g, mono 0.8g, poly 0.2g); PROTEIN 3.9g; CARB 29g; FIBER 3.2g; CHOL 8mg; IRON 2.4mg; SODIUM 182mg; CALC 30mg From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Seared Cod In A Rich Broth With Root Vegetables Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Fish & Seafood Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 ounces dried shiitake mushrooms 1 carrot -- peeled and julienned 8 ounces green beans -- or 2 cups cut green beans (1-inch) 1 medium yellow turnip -- peeled and julienned 1 medium white turnip -- peeled and julienned 4 cod fillets -- 4 ounce 1/4 teaspoon salt 1/4 teaspoon ground white pepper 1 tablespoon olive oil 2 1/2 cups mushroom broth or vegetable broth or water 10 ounces fresh pasta -- see tip 1 teaspoon minced fresh ginger 2 ounces enoki mushrooms (optional) -- brushed clean and -- cut into 1 1/2 -inch lengths 1 1/2 tablespoons fresh chives -- 1/2-inch lengths 2 tablespoons minced scallions Preheat the oven to 450 degrees. Using a spice grinder, or in the work bowl of a mini-food processor, grind the shiitake mushrooms to a powder. Set aside. Bring 1 quart of salted water to a boil. Prepare a bowl of ice water to shock the vegetables after cooking. Add the carrots and green beans to boiling water, then, after 1 minute, add the yellow and white turnips; cook another minute. Drain the vegetables and transfer to the ice bath. Drain again and set aside. Season the cod fillets with salt and pepper and lightly dust them with the mushroom powder. Heat the oil in an oven-safe skillet (preferably nonstick) set over medium-high heat. Place the cod fillets in the pan and brown on both sides. Transfer the pan to the oven and roast until the cod fillets are cooked through, 5 minutes to 7 minutes depending on the thickness. While the cod is cooking, bring the broth to a simmer in a medium saucepan. Add the pasta, the blanched vegetables, and the ginger. Simmer until the pasta is just cooked; taste a strand after 30 seconds. Divide the broth, pasta and vegetables among 4 soup bowls, arranging the pasta in the center as a bed for the cod; place a fillet of cod in each bowl. Garnish with a small branch of enoki mushrooms, if desired, and the chives and scallions. Nutrition information per serving: 432 calories, 7 grams fat, 103 milligrams cholesterol, 353 milligrams sodium. PASTA TIP: try using herb-infused fettuccine such as chive or thyme. Source: "Adapted from "Techniques of Healthy Cooking, Second Edition" (John Wiley Sons, 2000)" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Here is a recipe in which the julienne of vegetables adds a splash of color and a contrast of textures to a dish that is in effect a flavorful "all-in-one" low-calorie, low-fat meal. * Exported from MasterCook * Shanghai Chicken Spread Recipe By :Lake Austin Spa Resort Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces sliced ff smoked chicken (deli counter) 2 tablespoons nonfat mayonnaise 1 teaspoon grated orange peel 1 teaspoon sesame oil 1/4 teaspoon powdered ginger 1/8 teaspoon cayenne pepper 2 tablespoons chopped cilantro 6 large Quaker Carmel Corn Cakes Blend first seven ingredients together in a food processor or blender until smooth. Spread onto Quaker Carmel Corn Cakes. Makes 6 servings at 90 calories each and 0.8 grams of fat per serving. Recipe from Lake Austin Spa Resort, as printed on package of Quaker fat free caramel corn rice cakes: From RBrown9213@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shiitake Mushroom Sauce Recipe By :The Natural Gourmet by Annemarie Colbin Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 ounce dried shitake mushrooms 2 cups water 4 large shallots or cloves garlic -- peeled and minced 2 1/2 tablespoons kuzu -- (a thickening agent made from sea vegetable) 2 tablespoons soy or tamari sauce 1 teaspoon fresh lemon juice 1 tablespoon whole grain mustard -- (optional) Place mushrooms in small bowl, Bring 1 cup of the water to a boil, pour over the mushies, set aside to soak until soft, about 30 minutes. Drain the mushrooms and press out excess liquid, reserve the soaking water. Cut off tough ends of the mushroom stems and discard. Slice mushrooms into thin strips. Place 2 - 3 tablespoons of the soaking water into a small saucepan, along with shallots or garlic and 1 tablespoon of the soy sauce, simmer, stirring until the shallots are tender, about 3 - 5 minutes, adding more liquid as necessary. Add the mushrooms and simmer for 1 minute more. Add remaining soaking liquid, 1 1/4 cup of remaining water, soy sauce and lemon juice. Dissolve the kuzu in remaining 1/4 cup water, stir. Bring sauce to a simmer, add the dissolved kuzu and stir constantly until sauce is thickened and translucent. Add the mustard if you wish. Serve hot. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : This is good on lots of things! --- This was a delicious sauce! I left out a few of the mushrooms, because there were a lot of them; I saved a few for a miso soup I'll make tomorrow. This made a gorgeous, glossy sauce. And then I added the optional mustard, and the sauce broke, became quite runny. The taste was great, but it was cloudy and runny. Any ideas of how to add the mustard and not ruin the sauce's thickness? I used arrowroot because I didn't have any kuzu. You could also use cornstarch. I served over steamed broccoli spears and around Mashed potatoes and Black Beans. DH loved it, and he doesn't like mushrooms, nor broccoli. I'll make this sauce again, probably sans the mustard. It would be good over any grain or vegetable. * Exported from MasterCook * Sixty Uses Of Baking Soda Recipe By :www.members.tripod.com/Howtuz/bakingsoda.html Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Although much more expensive products have been developed over the years to do the same jobs, baking soda can work for you just as well, if not better. Use it in the following ways: 1. To make your own baking powder, stir and sift together 2 parts of Cream of Tartar to 1 part baking soda and 1 part cornstarch. 2. Be sure to keep an extra box of baking soda by your stove in case of grease or electrical fire. Scatter the powder by the handful to safely put it out. 3. Keep a container of baking soda in your garage as well as in your car to put out a fire. It won't damage anything it touches. 4. Baking soda will also put out fires in clothing, fuel, wood, upholstery and rugs. 5. Clean vegetables and fruit with baking soda. Sprinkle in water, soak and rise the produce. 6. Wash garbage cans with baking soda. 7. Soak and wash diapers with baking soda. 8. Oil and grease - stained clothing washes out better with soda added to the washing water. 9. Clean your fridge and freezer with dry soda sprinkled on a damp cloth. rinse with clear water. 10. Deodorize your fridge and freezer by putting in an open container of baking soda to absorb odors. Stir and turn over the soda from time to time. Replace every 2 months. 11. Soda absorbs kitty litter odors. Cover the bottom of the kitty box with 1 part soda; then add a layer of 3 parts kitty litter on top. 12. Always add 1/2 cup soda to your washing machine load. 13. Clean combs and brushes in a soda solution. 14. Wash food and drink containers with soda and water. 15. Wash marble-topped furniture with a solution of 3 tablespoons of soda in 1 quart of warm water. Let stand awhile, then rinse. 16. Clean formica counter tops with baking soda on a damp sponge. 17. Wash out thermos bottles and cooling containers with soda and water to get rid of stale smells. 18. To remove stubborn stains from marble, formica or plastic surfaces, scour with a paste of soda and water. 19. Wash glass or stainless steel coffee pots (but not aluminum) in a soda solution ( 3 tbsp. soda to 1 quart water). 20. Run you coffee maker through its cycle with a soda solution. Rinse. 21. Give baby bottles a good cleaning with soda and hot water. 22. Sprinkle soda on barbecue grills, let soak, then rinse off. 23. Sprinkle soda on greasy garage floor. Let stand, scrub and rinse. 24. Polish silverware with dry soda on a damp cloth. Rub, rinse and dry. 25. For silver pieces without raised patterns or cemented-on handles: place the silver on aluminum foil in an enamel pot. Add boiling water and 4 tbsp. baking soda. Let stand, rinse and dry. 26. Reduce odor build-up in your dishwasher by sprinkling some soda on the bottom. 27. Run your dishwasher through its cycle with soda in it instead of soap to give it a good cleaning. 28. To remove burned-on food from a pan: let the pan soak in soda and water for 10 minutes before washing. Or scrub the pot with dry soda and a moist scouring pad. 29. For a badly-burned pan with a thick layer of burned-on food: pour a thick layer of soda directly onto the bottom of the pan, then sprinkle on just enough water so as to moisten the soda. Leave the pot overnight, then scrub it clean next day. 30. Rub stainless steel and chrome with a moist cloth and dry baking soda to shine it up. Rinse and dry. On stainless steel, scrub in the direction of the grain. 31. Clean plastic, porcelain and glass with dry soda on a damp cloth. Rinse and dry. 32. Remove that bad smell from ashtrays with soda and water. 33. Sprinkle a bit of dry soda in your ashtrays to prevent smoldering and reduce odor. 34. Clean your bathroom with dry soda on a moist sponge - sink, tub, tiles, shower stall, etc. 35. Keep your drains clean and free-flowing by putting 4 tablespoons of soda in them each week. Flush the soda down with hot water. 36. Soak your shower curtains in water and soda to clean them. 37. To remove strong odors from your hands, wet your hands and rub them hard with soda, then rinse. 38. Sprinkle baking soda on your wet toothbrush and brush your teeth and dentures with it. 39. Sprinkle soda in tennis shoes, socks, boots and slippers to eliminate odor. 40. Add 1/2 cups or more of baking soda to your bath water to soften your skin. 41. Putting 2 tbsp. of baking soda in your baby's bath water will help relieve diaper rash irritations. 42. Apply soda directly to insect bites, rashes and poison ivy to relieve discomfort. Make a paste with water. 43. Take a soda bath to relieve general skin irritations such as measles and chicken pox. 44. Take 1/2 teaspoon of baking soda in 1/2 glass of water to relieve acid indigestion or heartburn. 45. Gargle with 1/2 tsp. baking soda in 1/2 glass of water. Freshens and cleans your mouth. 46. Used as a mouthwash, baking soda will also relieve canker sore pain. 47. To relieve sunburn: use a paste of baking soda and water. 48. Bug bites: use a poultice of baking soda and vinegar. 49. Bee sting: use a poultice of baking soda and water. 50. Windburns: moisten some baking soda and apply directly. 51. Making Play Clay with baking soda: combine 1 1/4 cups water, 2 cups soda, 1 cup cornstarch. 52. Use soda as an underarm deodorant. 53. If your baby spits up on his shirt after feeding, moisten a cloth, dip it in baking soda and dab at the dribbled shirt. Tho odor will go away. 54. When scalding a chicken, add 1 tsp. of soda to the boiling water. The feathers will come off easier and flesh will be clean and white. 55. Repel rain from windshield. Put gobs of baking soda on a dampened cloth and wipe windows inside and out. 56. Add to water to soak dried beans to make them more digestible. 57. Add to water to remove the "gamey" taste from wild game. 58. Use to sweeten sour dishcloths. 59. Use dry with a small brush to rub canvas handbags clean. 60. Use to remove melted plastic bread wrapper from toaster. Dampen cloth and make a mild abrasive with baking soda. One tip not listed here, is I mix a little baking soda with my facial cleansing lotion (I use Cetaphil liquid) to create an excellent, gentle exfoliate. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Soy Bread Pudding Recipe By :Soy Connection (Soyfoods USA vol 3, no 6) Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups plain soymilk 2 tablespoons soy margarine 1/2 cup egg beaters(r) 99% egg substitute 1/2 cup granulated sugar 1/3 cup golden raisins 1 teaspoon vanilla 1/2 teaspoon ground cinnamon 1/4 teaspoon salt 6 slices dry whole wheat bread -- cubed 3/4 cup water-packed firm tofu cut into small cubes 2 tablespoons chopped soy nuts 1. Preheat oven to 350 F. 2. Combine soymilk and margarine in saucepan. Heat over medium heat until soymilk is scalded; remove from heat. 3. In a large mixing bowl, combine eggs, sugar, raisins, vanilla, cinnamon and salt. Stir in bread until thoroughly coated. Lightly fold in tofu. 4. Add soymilk; mix until blended. 5. Pour into ungreased 1-1/2 quart casserole. Sprinkle top with soy nuts. 6. Place casserole in a larger casserole dish filled about one inch deep with hot water. Bake uncovered for 40 minutes or until firm to the touch. Let set for 15 minutes before serving. Slice into 8 pieces. Serves 8. Nutrition information per serving: 200 calories, 230 mg sodium, 7 g total fat, 1.5 g saturated fat, 28 g carbohydrates, 8 g protein, 54 mg cholesterol. From Ellen C - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spinach Dip With Tofu Recipe By :fatfree list Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Dips Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 1/3 oz Mori-Nu lite firm tofu -- (1.0 g fat per serv) 1 pkg frozen chopped spinach -- (10 oz) thawed 1/2 bunch green onions -- chopped -- use both white and green portions 1 can sliced water chestnuts -- (8 oz.) drained and chopped 1 pkg. Knorr Vegetable Soup Mix 1/2 cups. nonfat mayonnaise -- (I use Kraft) Thaw spinach and squeeze out excess water; set aside. Combine tofu and mayo in blender or food process and blend until smooth. Put in large bowl and add remaining ingredients. Stir until blended. Refrigerate overnight for best flavor. Serve with rye bread, nf crackers, raw vegetables, or melba toast. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : I am particular about my spinach dip and I think this one closely resembles the one with SAD ingredients. I received a recipe for spinach dip from a nutritionist I have been working with. I modified it some to fit the Ornish program and it is still delicious. I make it often, and everyone who has tried it is surprised that it is very low fat. I like it because it's like being able to bring a "best friend" from my SAD days with me to the Ornish program. ["V. Kinney" ] * Exported from MasterCook * Spring Miso Soup Recipe By :Peter Berley Serving Size : 4 Preparation Time :0:00 Categories : Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 scallions -- trimmed 2 dill weed sprigs 1 teaspoon light sesame oil 8 red radishes with tops -- (8 to 10) 1 small carrot -- grated 3 cups Kombu Dashi -- see recipe OR vegetable broth 10 ounces green peas in the pod or 2/3 cup shelled peas 7 tablespoons light barley miso (unpasteurized) 1 teaspoon fresh lemon juice Slice the scallions greens into thin diagonals and reserve them for garnish. Slice the white parts into thin rings. Pluck the dill leaves from their stems. Reserve stems for soup stock; the dill weed for this soup. Thinly slice the radish roots and coarsely chop the greens. In medium saucepan over medium heat, warm the oil. Add scallion whites, radish slices and carrot. Saute for 3 to 4 minutes, until softened. Add the kombu dashi, raise the heat, and bring the soup to a boil. Reduce the heat to low and simmer, uncovered for 5 minutes, or until the vegetables are crisp tender. Add the radish greens, peas and dill weed. Increase the heat and return the soup to a simmer. continue to cook, uncovered for 3 minutes. Pour 1/4 cup of the soup stock into a small bowl. Add the miso and stir to dissolve. Add the miso mixture to the soup and simmer (do not boil) for another minute. Season with more miso if desired or a big of water if the soup is too strong. Stir in the lemon juice and serve immediately garnish with the scallions greens. Source: "The Modern Vegetarian Kitchen (2000)" S(VegRecipes): "Pat Hanneman on 13 Mar 2001" - - - - - - - - - - - - - - - - - - - NOTES : Miso soups are great any time of year. Change the kind of miso with the seasons: darker, richer miso in the fall and winter; lighter, less-salted ones for spring and summer. Then add whichever vegetables are at their peak. * Exported from MasterCook * Stir Fried Asparagus Recipe By :Naughyde@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound asparagus -- cut in 1-2" pieces 1 tablespoon black bean with garlic sauce -- to 2 chopped fresh ginger water oil I've been stir-frying asparagus- Take a pound of asparagus, cut into 1-2" pieces, mix in one-two tablespoons of black bean with garlic sauce and some chopped fresh ginger, add a little water and a tiny bit of oil to a non-stick pan. Cook for about 5 minutes. I've been buying shredded ginger in water at an Asian grocery, then I just grab a handful and quickly chop - you get the fresh taste with less hassle. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Strawberry-and-cream Cheese-filled Muffins Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup One Third less-fat cream cheese 2 tablespoons strawberry preserves 2 1/4 cups all-purpose flour 1/3 cup sugar 2 teaspoons baking powder 2 teaspoons poppy seeds 1/2 teaspoon baking soda 1/4 teaspoon salt 1 1/4 cups lowfat buttermilk 3 tablespoons vegetable oil 2 large egg whites 1 large egg Cooking spray A slather of cream cheese and jelly on top of muffins is too messy to eat on the way to work, so we tucked the goodies inside. Any flavor of fruit preserves will work. The muffins can be made ahead and stored in an airtight container overnight or in a heavy-duty zip-top plastic bag in the freezer. Just thaw at room temperature and eat. 1. Preheat oven to 375 degrees. 2. Combine the cream cheese and preserves; stir with a whisk. 3. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and the next 5 ingredients (flour through salt) in a medium bowl; make a well in center of mixture. Combine buttermilk, oil, egg whites, and egg; stir well with a whisk. Add to flour mixture, stirring just until moist. 4. Spoon the batter into 12 muffin cups coated with cooking spray, filling one-third full. Top each with about 1 teaspoon cream cheese mixture; divide the remaining batter evenly over the cream cheese mixture. Bake at 375 degrees for 25 minutes or until muffins spring back when touched lightly in center. Remove the muffins from pans immediately, and place on a wire rack. Yield: 1 dozen (serving size: 1 muffin). CALORIES 182 (29% from fat); FAT 5.9g (sat 1.7g, mono 1.6g, poly 2g); PROTEIN 5g; CARB 27.4g; FIBER 0.7g; CHOL 23mg; IRON 1.3mg; SODIUM 231mg; CALC 94mg From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Substituting Baking Pans Recipe By :Quaker Oats Newsletter Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** If you do not have the baking pan specified in a recipe, substitute a pan of equal volume from below. (To measure the volume, set pan on counter. Fill with water, 1 cup at a time, until water reaches the rim of the pan.) When the recipe calls for three 8-inch round cake pans, you may substitute two 9x9x2-inch square cake pans. When the recipe calls for two 9-inch round cake pans, you may substitute a 13x9x2-inch cake pan or two 8x8x2-inch square cake pans. When the recipe calls for a 10x3-3/4-inch fluted tube (Bundt R) pan (12 cups), you may substitute a 13x9x2-inch cake pan. From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Summertime Corn And Vegetable Chowder Recipe By :Peter Berley, The Modern Vegetarian Kitchen (2000) Serving Size : 6 Preparation Time :0:00 Categories : Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 ears corn -- kernels scraped reserved corn cobs 2 cups peeled and diced new potatoes -- (about 8 ounces total) 1 piece kombu -- (3-inch) 4 cups cold water -- see note 2 tablespoons unsalted butter -- OR extra-virgin olive oil 1 tablespoon extra virgin olive oil 1 sweet onion (vidalia, walla walla) -- diced salt 2 cloves garlic -- minced 1 carrots -- quartered, thinly sliced 1 small celery stalk with leaves -- thinly sliced 1 pound ripe tomatoes -- peeled, seeded, chopped 1 small head tender lettuce (Bibb, Boston) -- cut in ribbons 1/4 cup chopped fresh basil pepper In medium saucepan over high heat, combine the corn cobs, potatoes, kombu, and water (or broth) and bring to a boil. Remove the kombu and reserve for another use. Reduce the heat to low and simmer for 20 minutes, or until the potatoes crush easily with the back of a spoon when pressed against the side of the pot. Remove and discard the corn cobs. While the broth simmers, warm the butter and oil in a 3-quart saucepan over medium heat. Add onion and a pinch of salt and saute for 5 to 7 minutes, until the onion is softened. Stir in the corn kernels, garlic, carrot, celery and tomatoes. Reduce the heat to low, cover and cook for 15 minutes, stirring occasionally, until the vegetables are tender. Pass the potatoes through the fine holes of a food mill directly into the saucepan, or puree with a handheld immersion blender and add to the soup. Thin with water if desired. Rain the heat and bring to a boil. Stir in he lettuce and basil. Reduce the heat to low and simmer for 2 more minutes. Season with salt and pepper to taste, and serve. Description: "Corn cobs, tomatoes and leaf lettuce" S(VegRecipes): "Pat Hanneman on 13 Mar 2001" Yield: "6 cups" - - - - - - - - - - - - - - - - - - - NOTES : Potato purees are a very simple way to create a creamy base for a soup that is full of flavor and body, yet low in fat. Reserve the water when blanching vegetables like tomatoes and basil or when par-cooking corn. Use it to flavor the chowder instead of water. Corn cobs, tomatoes and leaf lettuce -- corn kernels, celery, onion etc. * Exported from MasterCook * Sweet 'N Spicy Meat And Potato Loaves Recipe By :Pillsbury Fast and Healthy(r) Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Burgers & Loaves Meats Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***SAUCE*** 8 ozs jellied cranberry sauce -- jellied 1/4 cups chili sauce 2 tbsps lemon juice 1 tsp dry mustard ***MEAT LOAVES*** 1 lb 95% lean ground beef 2 cups hashed brown potatoes -- Purely Idaho 1/2 cups finely chopped onion 2 egg whites 1 tsp Worcestershire sauce 1/2 tsp ground sage 1. Heat oven to 400F. Place roasting rack in shallow pan; spray rack with nonstick cooking spray. * 2. In small bowl, combine all sauce ingredients; beat with wire whisk until smooth. 3. In large bowl, combine all meat loaf ingredients and 1/4 cup of the sauce; mix well. Shape mixture 6 oval loaves, about 3/4 inches thick; place on sprayed rack in pan. Spoon about 1 teaspoon sauce over each loaf. 4. Bake at 400F for 15 minutes. Spoon an additional 1 teaspoon sauce over each loaf. Bake an additional 15 minutes or until no longer pink in center. Serve with remaining sauce. Yield: 6 servings. Tip: *A foil-lined 15x10x1 inch baking pan, sprayed with nonstick cooking spray, can be substituted for roasting pan and rack. Nutrition Information per Serving: Serving Size 1/6 of recipe Calories 260, Calories from Fat 90 total Fat 10g (15%), Saturated Fat 4g (20%), Cholesterol 45mg (15%), Sodium 200mg (8%), Total Carbohydrate 26g (9%), Dietary Fiber 1g, Sugars 15g, Protein 17g, Vitamin A 2%, Vitamin C 8%, Calcium 0%, Iron 10%. Message From Gail <4paws@netrax.net> to The TNT Recipes List. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 7 WW points (was 6 servings/5 points) Whenever I import recipes I try to adapt them to reduce the fat. After I made this the other night I realized that the original recipe must have called for ground turkey and not the 95% ground beef. Gail posted this to TNT so maybe she can check the original and let us know. Whatever you use it should probably have more fat than what I used because the shredded potatoes end up soaking up whatever fat is in the meat, and mine was a bit dry. But I loved the flavor and the idea of cutting down on the meat with the potato. I would definitely make it again. I changed it from 6 servings to 4 for a very good sized individual meatloaf. The 6 serving size probably would have been fine. I am having a hard time finding frozen shredded hashbrowns suddenly, so I had to use the fresh, pre-cooked ones from the veggie section (which may have affected the absorption of the fat). Nutritional info is based on all that. * Exported from MasterCook * Sweet And Spicy Pork Tenderloin Recipe By :Town & Country Supermarkets Serving Size : 4 Preparation Time :0:00 Categories : Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tsps dried tarragon 1/2 tsp dried thyme 1/4 tsp black pepper -- freshly ground 1/4 tsp cayenne pepper 1 dash salt 1 lb pork tenderloin -- cut into 1/2" thick -- pieces cooking spray -- * see note 1 1/2 tbsps honey * Called for 2 tbsp melted butter brushed on meat. I used cooking spray. Combine tarragon, thyme, pepper & salt. Mix well. Spray both sides of each tenderloin piece with cooking spray. Sprinkle both sides with seasoning mixture. Arrange tenderloin pieces on the GF grill & grill until done. Brush top side of each piece with honey & grill for a few seconds (don't leave in too long or the honey will burn). Posted by Michael Sooter (msooter@usmo.com) to TNT. Message From JusNeedlin@aol.com to The TNT Recipes List. Notes: Original recipe called for black thyme leaves. Michael & I both used the more readily available ones. Michael used the broiler so here are his cooking directions. Arrange pieces on a broiler pan.Broil 5 to 6 " from heat for 2 minutes per side. Remover from broiler & brush top side with honey. Broil for an additional minute. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 3 WW points This was dinner last night. This was posted twice to TNT. It is so easy and wonderful tasting - a great work night dinner. I eliminated the melted margarine used to brush on the pork and just used cooking spray. It worked fine. Otherwise this was perfect as written. * Exported from MasterCook * Taco Casserole With Soy Crumbles Recipe By :Soyfoods USA Vol.3, No 7 Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Mexican & Southwestern TVP, Seitan, Tempeh Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package frozen soy burger crumbles -- (12 oz.) 1 large onion -- chopped 1 tablespoon olive oil 2 cans enchilada sauce -- 10-oz. 15 ounces canned kidney beans 8 ounces baked tortilla chips -- (1 bag) coarsely crushed 2 cups shredded soy cheese -- cheddar flavor --- Toppings: 2 cups shredded leaf lettuce 2 medium tomatoes -- chopped 1/2 cup green onion -- chopped Preheat oven to 375 degrees F. In a large skillet, brown onion in oil over medium heat until soft. Stir in crumbles, kidney beans and enchilada sauce; heat five minutes. Place one-half of the tortilla chips in the bottom of a 9 x 13-inch pan. Top with half the bean mixture. Continue layering with remaining chips and meat mixture. Top with 1-1/2 cups cheese. Cover with foil and bake in a 375 degree F. oven for 20 minutes or until bubbly hot. Top with lettuce, tomato, green onions and remaining 1/2 cup cheese. Makes 8 servings. Nutrition information per serving: 385 calories, 24 g protein, 45 g carbohydrate, 12 g fat, 3 g saturated fat, 15 mg cholesterol, 1,286 mg sodium, 256 mg calcium. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Here's a play on a popular Mexican casserole. Instead of browned ground beef, this one uses the frozen soy crumbles. Green Giant is one brand that is readily available. * Exported from MasterCook * The 10 Commandments Of Healthy Italian Cooking Recipe By :Steven Raichlin Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** The 10 Commandments of Healthy Italian Cooking -- Or, "How to make the Mediterranean Diet even better" By Steven Raichlin How can you make Italian food even healthier? Well, one way is to reduce the fat. THINK FLAVOR, NOT FAT. In much traditional Italian cooking, flavor comes from a generous use of animal fats, especially butter, lard, cream, cheese, and egg yolks. Try to use fresh herbs, whole spices, roasted vegetables, and intensely flavored condiments, like vinegar and lemon juice, to add excitement to food instead of (or in addition to) fat. WHEN YOU DO USE FATS, CHOOSE FLAVORFUL FATS AND USE THEM STRATEGICALLY. Virtue alone won't keep people on a healthy diet. You have to satisfy taste. A little fat can go a long way towards making your food taste satisfying and rich. Fortunately, Italians possess the world's most flavorful and healthy fat: extra virgin olive oil. Drizzle a little over a dish at the end, so it's the first thing you taste. This surface application of oil will give your taste buds the impression that there's a lot more oil in a dish than there really is. ROAST YOUR WAY TO FLAVOR. One of my favorite high-flavor, low-fat cooking techniques is roasting foods in a hot oven. Roasting and broiling intensify the sweetness of vegetables. Similarly, by roasting nuts and breadcrumbs, you bolster their flavor, so that less goes a longer way. SAUTE IN A NON-STICK FRYING PAN. The non-stick frying pan (and its analogue, the non-stick baking sheet) have revolutionized the art of healthy cooking. Sauteeing gives food a crisp crust, while keeping the center moist and tender. The non-stick surface allows you to saute with a fraction of the fat you'd have used in the old days. FRY IN YOUR OVEN. Many Italian fritters, such as stuffed zucchini flowers, can be "bake-fried" in the oven. What results are crackling crisp "fritters" with a fraction of the traditional fat. * Dip them in flour, then in beaten egg or egg whites, then in bread crumbs * Arrange them on non-stick baking sheet * Lightly spray with oil and bake in a hot oven FIRE UP YOUR GRILL. Italians don't need to be asked twice to fire up the grill. Grilling is the ultimate high-flavor, low-fat cooking method, caramelizing the proteins in fish and meat and the sugars in vegetables, and imparting a signature smoke flavor that adds a whole new dimension to Italian cuisine. REPLACE WHOLE EGGS WITH EGG WHITES AND EGG SUBSTITUTES. The egg plays a central role in Italian cuisine. Eggs are used to leaven cakes, make frittatas, and set sformati and custards. Egg yolks are loaded with cholesterol, of course, but in most dishes the whites will do the leavening or setting equally well. (Egg whites are the main ingredient in so-called "egg substitutes", a horrid name for a natural product that, used judiciously, can be a significant help to the low fat cook.) I often use a mixture of whole eggs and egg whites to impart richness, but control the fat. USE STRONG FLAVORED CHEESES. Cheese is high in fat, especially saturated fat. But by using a strong cheese (and Italy makes some great ones, such as Pecorino Romano and Gorgonzola), a little goes a long way. Use real Parmigano-Reggiano and grate it fresh. (Parmigiano-Reggiano happens to be made with partially skimmed milk.) Asiago, Grana Padano, Montasio, and Montegrappa. BENEFIT FROM BROTH. Broths and stocks are the soul of Italian cooking and Italians make some of the best. But soup is only a starting point: * Broth can be added in place of oil in salad dressings and sauces * Use it in place of butter or cream in pasta dishes, stews, and casseroles * I often make my polenta with broth instead of water for extra flavor Take the time to make broth from scratch. It will perfume your kitchen and give you the satisfaction of using up vegetable trimmings and meat scraps that would otherwise go to waste. Save these ingredients in a bag in the freezer and make a batch of broth when you have enough. Store your broth in one- and two-cup containers in the freezer, so you always have a pre-measured batch on hand. EAT YOUR VEGETABLES AND EAT LESS MEAT. You don't need to be an expert on the food pyramid or the Mediterranean diet to know that the key to a healthy diet is to eat lots of grains, beans, fruits, and vegetables, and more modest amounts of meats. For healthier eating, increase the proportion of plant foods to animal foods in a dish. Use meat as a flavoring or condiment, not as the main attraction on the plate. Above all, have fun. Italian cooking is about family, love, and abundance. Cook with all three and your days will be rich beyond measure. Text from http://www.wegmans.com/features/Venice/healthyEating.asp From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : The 10 Commandments of Healthy Italian Cooking -- Or, "How to make the Mediterranean Diet even better" By Steven Raichlin How can you make Italian food even healthier? Well, one way is to reduce the fat. THINK FLAVOR, NOT FAT. In much traditional Italian cooking, flavor comes from a generous use of animal fats, especially butter, lard, cream, cheese, and egg yolks. Try to use fresh herbs, whole spices, roasted vegetables, and intensely flavored condiments, like vinegar and lemon juice, to add excitement to food instead of (or in addition to) fat. WHEN YOU DO USE FATS, CHOOSE FLAVORFUL FATS AND USE THEM STRATEGICALLY. Virtue alone won't keep people on a healthy diet. You have to satisfy taste. A little fat can go a long way towards making your food taste satisfying and rich. Fortunately, Italians possess the world's most flavorful and healthy fat: extra virgin olive oil. Drizzle a little over a dish at the end, so it's the first thing you taste. This surface application of oil w * Exported from MasterCook * Thousand Island Dressing With Tofu Recipe By :Soyfoods USA, vol 3 No 5 Serving Size : 8 Preparation Time :0:00 Categories : Salad Dressings Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 1/3 ounces firm silken tofu 1/4 cup water 2 tablespoons white vinegar 1 tablespoon lemon juice 2 teaspoons sugar 6 tablespoons chili sauce 2 tablespoons chopped pickles or pickle relish 1/4 cup chopped green bell pepper 2 tablespoons chopped green onions Put the tofu, water, vinegar, lemon juice, sugar and chili sauce in the blender or food processor and whirl until smooth. Pour the mixture into a small bowl and stir in the remaining ingredients. Store in the refrigerator. Makes 2 cups. Nutrition facts per 1/4 cup serving: 41 calories, 1 g total fat, 0 g saturated fat, 3 g protein, 6 g carbohydrate, 0 mg cholesterol, 195 mg sodium. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Versatile Lentil Soup Recipe By :Weight Watchers Favourite Recipes Cookbook (1986) Serving Size : 3 Preparation Time :0:00 Categories : Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 1/2 ounces lentils -- rinsed, sorted, uncooked 1 1/2 quarts water 1 cup diced carrots 1/2 cup diced celery 1/2 cup diced onion 1/2 cup zucchini -- diced 1/2 cup green beans -- sliced 4 packages instant beef broth and seasoning mix 2 cloves garlic -- minced 1/4 teaspoon pepper In 4-quart saucepan combine lentils with water; bring to boil. Reduce heat and let simmer for 20 minutes. Add remaining ingredients to lentils and stir to combine; cover and let simmer, stirring occasionally, until lentils and vegetables are tender, about 30 minutes longer. Makes 3 servings. From hdeacey1@sympatico.ca - - - - - - - - - - - - - - - - - - - NOTES : Using MC Nutritional information and the WW 123 Success program prior to 2001 - Points = 1 * Exported from MasterCook * Water Sauteing Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Carrots, potatoes, cauliflower and other "meaty" vegetables can be water sauteed as a quick and flavorful change to boiling, steaming or microwaving. Water sauteing first uses steam to soften the vegetable and then direct heat and oil to brown it. Place a non-stick saute pan over a medium flame. Add a sliced clove of garlic, some red pepper flakes, a few tablespoons of olive oil, and enough water to submerge the garlic. Let the mixture boil until it totally evaporates, and the garlic and pepper begin to saute in the oil. A mild garlic and pepper flavor remains in the oil and coating the pan. Then, add the vegetables, sliced carrots for instance, and enough water to partially submerge them. Bring the pan back to a boil, and cover and simmer for three to five minutes. The steam will make the carrots tender. Remove the lid and turn up the heat to let the water evaporate. The tender carrots will begin to saute in the oil. Saute until slightly caramelized. The mild garlic and red pepper will enhance the flavor of the beautifully browned and slightly crisp carrots. Be creative by trying other vegetable and seasoning combinations. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Winter Minestrone Recipe By :Ladies' Home Journal Februay 2001 Serving Size : 8 Preparation Time :0:45 Categories : Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Beans: 1 cup dried great Northern beans -- picked over and rinsed 3 cups Water 1 teaspoon minced garlic 1/2 teaspoon thyme 1/2 teaspoon rosemary 1/2 teaspoon salt -- divided 1 bay leaf Soup: 3 tablespoons olive oil -- divided 2 large carrots -- chopped 1 large onion -- chopped 1 large celery rib -- diced 2 teaspoons minced garlic 1 1/2 teaspoons salt -- divided 1/2 teaspoon freshly ground pepper 1 pound butternut squash -- peeled -- and in 3/4 inch chunks 1/2 pound green beans -- trimmed and cut into -- 3/4 inch pieces 4 cups green cabbage -- thinly sliced 3 cans chicken broth -- (14 1/2 oz. each) 1 quart water 1 piece Parmesan cheese rind -- optional 2 medium zucchini -- quartered lengthwise and sliced 1/2 head cauliflower -- cut into florets 1 can whole tomatoes -- drained and chopped (in juice) 4 slices sourdough bread 1/2 cup freshly grated Parmesan cheese 1. Make beans: Bring beans and enough cold water to cover by one inch to a boil in a large Dutch oven. Remove from heat; cover and let stand 1 hour. Drain beans; return to pot and cover with two inches cold water. Add remaining ingredients. Bring to a boil; reduce heat and simmer, covered, 30 minutes. Drain beans; remove bay leaf and set aside. 2. Heat 2 tablespoons oil in same pot. Add carrots, onion, celery, garlic, 1/2 teaspoon salt and pepper and cook until vegetables soften, about 8 minutes. Add drained beans, squash, green beans, cabbage, broth, water, Parmesan rind and remaining 1 teaspoon salt. Bring to a boil; then simmer, partially covered, 30 minutes. 3. Stir in zucchini and cauliflower. Return to a boil; reduce heat and simmer, partially covered, 20 minutes, until beans and vegetables are tender. Add tomatoes and cook 10 minutes. Discard Parmesan rind. Transfer 2 cups soup, one cup at a time, to a blender and puree; return to pot. 4. Heat oven to 375°F. Brush bread with remaining 1 tablespoon oil; arrange on a cookie sheet. Sprinkle with Parmesan. Bake until toasted, 15 to 18 minutes. Cut each piece in half and serve with soup. Makes 8 servings. Description: "Serve Winter Minestrone with cheese toasts to soak up all the fabulous flavor. There are eight kinds of veggies (plus beans) in this soothing concoction. Simmer the mix with a piece of Parmesan rind for extra flavor." S(Scanned & WW Points added): "hdeacey@mail.com (3/17/01)" Start to Finish Time: "2:45" T(Standing Time): "1:00" - - - - - - - - - - - - - - - - - - - NOTES : Using the MC Nutritional Values the WW points (old program) = 4 points