* Exported from MasterCook * Ginger Ginger Cookies Recipe By :Prevention Online test kitchen Serving Size : 36 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Holidays & Gifts Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups all-purpose flour 1 1/2 teaspoons ground ginger 1/2 teaspoon baking soda 1/4 teaspoon ground allspice 1/4 teaspoon ground cinnamon 1/4 teaspoon ground cloves 1/4 teaspoon salt 1/4 cup diet margarine -- reduced calorie -- (8 grams of fat per tablespoon) 1/2 cup packed dark brown sugar 2 large egg whites 1 teaspoon vanilla extract 1 tablespoon crystallized ginger -- minced 1 1/2 teaspoons crystallized ginger -- minced, (1 ounce) Spray 2 large baking sheets with nonstick spray; set aside. In a medium bowl, combine the flour, ground ginger, baking soda, allspice, cinnamon, cloves and salt. In a large bowl, with an electric mixer at medium speed, beat the margarine and brown sugar until light and fluffy, about 1 minute. Add the egg whites and vanilla, and beat until well combined. With the mixer at low speed, gradually beat in the dry ingredients until well combined. Stir in the crystallized ginger. Preheat the oven to 400 degrees. On a lightly floured surface, with a floured rolling pin, roll out half the dough to a 1/4-inch-thick round. Using cookie cutters in any shapes you prefer, cut out the dough. Arrange the cookies, 1 inch apart, on the prepared baking sheets. Place both baking sheets in the oven and bake the cookies for 5 minutes (switching the position of the sheets halfway through baking), or until the edges of the cookies are lightly browned. Transfer the cookies to wire racks to cool. Repeat with the remaining dough and trimmings. Makes 3 dozen cookies; serving size 1. * replacing the eggs with egg whites * using 1/4 cup reduced-calorie tub margarine instead of 1 cup of butter http://www.womensedge.com:80/weightloss/defatinator/desserts/ >From: cbmcam@cyberramp.net - - - - - - - - - - - - - - - - - - - NOTES : Ginger fans will be pleased to note that their favorite flavor is found in two forms in these rolled-and-cut cookies. There's the usual ground ginger, used as a spice, but the dough is also studded with tantalizing bits of crystallized ginger. With your favorite cookie cutters, match the shape to the holiday or occasion. So you can enjoy this holiday fare anytime of the year. * Exported from MasterCook * Gingerbread Cupcakes Recipe By :B.H.&G New Dieter's Cookbook Serving Size : 16 Preparation Time :0:10 Categories : Cakes & Frostings Cookies & Bars Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup all-purpose flour 1 tsp baking powder 1 tsp ground ginger 1 tsp ground cinnamon 1/2 tsp baking soda 2 egg whites -- slightly beaten 2/3 cup molasses 2/3 cup water 6 tbsp cooking oil sifted powdered sugar -- optional Line 16 2 1/2 inch muffin cups with paper bake cups; set aside. In a medium mixing bowl, stir together flour, baking powder, ginger, cinnamon, soda, and salt. In a small mixing bowl, stir together the egg white, molasses, water, and oil. Stir molasses mixture into flour mixture just till blended. Spoon into prepared muffin cups. Bake in a 350* oven for 15-20 minutes or till cupcakes spring back when pressed lightly in center. If desired, sprinkle with powdered sugar. Serve warm or cool. >From: louiseh@juno.com - - - - - - - - - - - - - - - - - - - NOTES : The crackly tops and flavor of these cupcakes will remind you of gingersnap cookies. * Exported from MasterCook * Glazed Cabbage 'N Apple Saute Recipe By :Fast and Healthy, Mar/April 1997 Serving Size : 6 Preparation Time :0:30 Categories : Eat-Lf Mailing List Turkey Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Slice Turkey Bacon -- *Note 1/2 cup Chopped Celery 1/4 cup Chopped Onion 2 Tbsp Brown Sugar 1/2 Tsp Dry Mustard 1 Tbsp Cider Vinegar 4 cup Chopped Green Cabbage -- 1" Chunks 3/4 cup Chopped Apple *NOTE: Original recipe used regular bacon...I used turkey bacon In large nonstick skillet, cook bacon over med heat until crisp. Remove bacon from skillet; drain on paper towels. Add celery and onion to drippings (there are no drippings from turkey bacon so I just added a couple of tablespoons of water) in skillet; cook over medium heat for 3 - 4 min, or until crisp-tender. Reduce heat to low; stir in brown sugar, dry mustard and vinegar until brown sugar is dissolved. Add cabbage, apple and reserved bacon; mix well. Cover; cook, stirring occasionally, for 8 - 10 min or until cabbage is tender. If desired, garnish with apple slices and additional crumbled bacon. Serves 6 ( 2/3 C each) According to the book: Cal 70; Fat 3g; Carb 10g; Fib 2g;Sugars 9g; Pro 1g; Sod 35mg; CFF 5% Dietary exchanges: 1/2 fruit; 1 vegetable, 1/2 fat OR: 1/2 Carb; 1 vegetable, 1/2 fat This was excellent!! Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 39.5 Fat 0.6g Carb 8g Fib 0.6g Pro 1.3g Sod 50mg CFF 12.6% * Exported from MasterCook * Glazed Cornish Hen Recipe By :Cooking Light Card Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Main Dishes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds Cornish hens 3 tablespoons apricot preserves -- low-sugar 2 teaspoons lime juice 2 teaspoons low-sodium soy sauce 1/8 teaspoon ground cinnamon Remove and discard goblets from hen. Rinse hen under cold running water, and pat dry. Remove skin, and trim excess fat; split hen in half lengthwise. Place hen, meaty side up, on a rack in a shallow roasting pan. Bake at 350 F. for 30 minutes. Combine apricot spread and remaining ingredients in a small saucepan; place over Low heat, and cook until spread melts. Brush hen with 2 Tbsp. mixture. Bake an additional 30 minutes or until juices run clear. Spoon remaining apricot mixture over hen. Yield: 2 servings. Per serving: 257 calories per hen half, 8.4 gr. fat, 101 mg. cholesterol. MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Greek Casserole, Alta's Recipe By :Marcia Fasey Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Meats Mediterranean Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 onion -- chopped 1 clove garlic 1 pound extra lean ground beef 1/2 cup. bread crumbs 2 egg whites 1 pkg. spinach -- frozen, drained 1 cup. nonfat sour cream -- non-fat 3/4 tsp. salt 1 tablespoon. dill weed 1 pkg. phyllo dough Saute onion, garlic, and meat. Add crumbs, egg, spinach, sour cream, salt, dill. In 12x7 pan, place 4 sheets phyllo dough. Fold in half and put butter between layers. Add filling. Top with four more layers of phyllo dough. Bake at 375 for 30 min. >From: Daniel and Mary Commini <4christ@bellsouth.net> - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Green Eggs And Ham Recipe By :Taste of Home magazine Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Main Dishes Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 hard-boiled eggs -- (halved) -- (yolks can be removed to eliminate fat and cholesterol) 2 cups cooked ham -- cubed 2 cups broccoli -- steamed -- (save water used for steaming broccoli) 1 1/2 cups cheese sauce -- * (1 1/2 to 2) 9 x 9 baking dish Layer steamed broccoli in baking dish. Place halved eggs on top of broccoli. Then add the ham. Pour cheese sauce over top. Bake for 15 -20 minutes at 350 degrees. * We make our white/cheese sauce using the water in which the broccoli was steamed. ( instead of milk) This way the nutrients from the broccoli are not dumped down the drain. Melt lowfat cheese to give the sauce a little flavor. >From: marietta2@juno.com (Marietta J Slater) - - - - - - - - - - - - - - - - - - - NOTES : My daughter Cayla recently demonstrated this recipe at a 4-H competition. She incorporated Dr. Seuss's Green Eggs and Ham book into her talk. This is a good recipe to use up leftover Easter eggs and ham. BTW she received a blue ribbon for it. I hope this meets the guidelines as I do not have MC to do the work for me. * Exported from MasterCook * Green Goddess Dressing #2 Recipe By :Cooking Light Card Serving Size : 16 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup lowfat cottage cheese 1/4 cup lowfat buttermilk -- plus 2 tablespoons lowfat buttermilk 2 tablespoons chopped fresh parsley 1 tablespoon cider vinegar 1/8 teaspoon hot pepper sauce 1 clove garlic -- crushed Combine all ingredients in container of an electric blender; cover and process mixture until smooth. Serve over salad greens. Yield; 1 cup Per Tbsp. 8 calories, 0.2 gr. fat, 0 cholesterol MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Lamb And Potato Salad (Warm) Recipe By :Marian Burros (1995) Eating Well Is Best Revenge Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Potatoes Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 20 ounces new potatoes -- very small 12 ounces lamb -- boneless, lean 1 tablespoon fresh rosemary leaves 1/4 cup cornichons -- pickles 2 tablespoons chopped fresh parsley 4 ounces red onion -- or one cup chopped 1 tablespoon olive oil 1/4 cup balsamic vinegar 1 tablespoon Dijon mustard Freshly ground black pepper 12 cherry tomatoes -- or more 1/2 head Boston lettuce -- or Bibb lettuce -- one head * Preheat the broiler if using. Cover the broiler pan with aluminum foil. * Scrub but do not peel the potatoes and cook in water to cover in a covered pot 10 to 20 minutes, depending on size. * Trim the fat from the lamb. If using a stove-top grill, prepare. Grill or broil lamb, turning once, for 7 to 10 minutes altogether, depending on its thickness and the desired degree of doneness. * Remove rosemary leaves, finely cut the cornichons, mince the parsley and finely chop onion. * In a serving bowl beat the oil with the vinegar and mustard. Stir in the rosemary, cornichons, parsley, and onion. * When the potatoes are cooked, drain, cut in halves or quarters, add to the dressing; cut the grilled lamb into bite-size pieces and add. Season with pepper. Mound in the center of a large plate or platter. * Wash and dry the tomatoes and lettuce. Tuck the lettuce around the edges of the salad and arrange the tomatoes around the perimeter. Serve warm. Serves 3, without bread, at 465 cal, 15 g fat, 80 mg cholesterol, 380 mg sodium, 30 g protein, 55 g carb. (29% cff) Author's notes * This meal in a dish derives its interest from the sharp flavors of the mustard and cornichons. But cornichons -- French pickled gherkins -- may not be available on every block. Try a smaller amount of capers instead if you cannot find the pickles. * If you are serious about lean lamb, use meat from a boneless leg and trim off the fat. * The meal is complete with some good, dense bread with a substantial crust. >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Orka And Sweet Peppers Recipe By :Cooking Light Card Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cups spicy V-8(r) vegetable juice 1/2 teaspoon dried whole thyme 2 large red bell peppers -- in 2x1" pieces/1 lb. 1 pound okra pods -- fresh 1 tablespoon olive oil vegetable cooking spray lemon wedges -- optional Combine first 4 ingredients in a large bowl; stir well. Let stand at room temperature 1 hour, stirring frequently. Remove bell peppers and okra pods from bowl, reserving marinade. Thread bell peppers and okra pods alternately onto 6 (9") skewers. Brush kabobs with olive oil. Coat grill rack with cooking spray; place on grill over medium coals. place kabobs on rack, and cook 7 minutes on each side, basting frequently with reserved marinade. Serve kabobs with lemon wedges, if desired. Yield: 6 servings. Per kebob: 76 calories, 2.7 g. fat, 0 mg. cholesterol MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilling Vegetables A To Z Recipe By :Vegetarian Times Booklet Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Artichokes: Fill a large pot with enough water to cover. Bring to a boil; add juice of 1 lemon. Add artichokes and boil until leaves pull away easily. (Be careful not to boil artichokes to the point where bottoms become mushy.) Remove artichokes; cool. Pull off tough outer leaves and discard. Scoop out fuzzy choke in center. Marinate up to 8 hrs or brush with marinade before grilling. Asparagus: Blanch until bright green, about 2 min. Marinate up to 3 hrs or baste with marinade before grilling. Beets: Boil in skins until you can pierce them with a paring knife. Drain and cool. Peel, slice 1/4" thick and marinate up to 8 hrs or baste with marinade before grilling. Bell Peppers: Slice in half lengthwise; remove core and seeds. Place skin side down on grill over high heat. When skin has buckled and charred, remove from grill. Let cool (toss in the freezer to speed the process), peel and slice. Broccoli: Blanch until bright green, about 5 min. Marinade up to 3 hrs or baste with marinade before grilling. Carrots: Peel and slice carrots into chunks. Blanch until soft, about 4 min. Marinate up to 8 hrs or baste with marinade before grilling. Cherry Tomatoes: Thread onto skewers, brush with marinade, sprinkle with fresh herbs, if desired, and grill over hot coals, turning often to prevent burning, until soft and lightly charred. Corn on the cob: Peel husk down but don't remove. Spread corn with unsalted butter or corn oil, fresh herbs and salt to taste. Replace husk, then wrap lightly in foil. Grill over very hot coals, 20 - 30 min, turning often. Eggplant: Cut off ends. Without peeling, slice into 1/4" thick rounds. Brush with marinade; grill over high heat, brushing frequently, until light brown. Turn and grill other side. Garlic: Wrap at least six garlic cloves in a single piece of foil. Place over high heat, turning often until garlic is soft and spreadable, about 30 min. Leeks: Use only white part and about 2" of the green. Blanch until layers are just pliable enough to separate, but not mushy, about 3 min. Marinate up to 3 hrs or baste with marinade before grilling. Mushrooms: Marinate without blanching, 3 - 8 hrs. Onions: Peel and blanch until layers are just pliable enough to separate, about 3 min. Marinate up to 3 hrs or baste with marinade before grilling. Potatoes: Use small boiling potatoes. Boil until you can pierce with a knife, 5 - 7 min. Marinate for up to 8 hrs or baste with marinade before grilling. Snow Peas: Marinate without blanching for up to 3 hrs. Grill briefly - just 1 or 2 min. Tofu: Make sure to use extra-firm tofu. Marinate for up to 8 hrs. The longer you marinate tofu, the more flavor it will absorb. Zucchini: Slice into rounds; blanch about 2 min. Marinate for up to 3 hrs or baste with marinade before grilling. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hawaiian Chicken Recipe By :AHA Quick & Healthy Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds skinless boneless chicken breast 1 can crushed pineapple in juice 3/8 cup soy sauce, low sodium 3 green onion 1 1/2 dashes ginger -- ground 1 dash red pepper -- ground Rinse chicken and pat dry. If necessary, cut chicken into 4 serving-size pieces. Drain pineapple, reserving liquid (you should have about 1/2 cup). Place pineapple liquid and soy sauce in a large skillet. Bring to a boil over high heat. Place chicken in soy sauce mixture. Return to a boil. Reduce heat, cover, and simmer about 10 minutes or until chicken is tender and no longer pink. Meanwhile, in a small saucepan, combine drained pineapple, kiwifruit, green onions, ginger, and pepper. Cook over medium-low heat until warm, about 3 minutes. To serve, remove chicken from soy sauce mixture. Spoon pineapple mixture over chicken or turkey. >From: susan@zeus.powersite.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hearty Meatball Subs Recipe By :Cooking Light Card Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Main Dishes Meats Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 submarine roll -- unsplit -- (2 1/2 oz.) 1 pound ground round 16 ounces tomato sauce -- no-salt-added -- divided 1/4 cup seasoned bread crumbs 1/4 cup minced onion 1/4 teaspoon salt 1 clove garlic -- minced vegetable cooking spray 2 teaspoons olive oil 1 1/2 cups green bell pepper -- 1 1/2" julienne cut 1 cup onion -- slivered 2 tablespoons tomato paste 1/2 teaspoon dried whole basil Slanting knife at an angle, cut a 5x1 1/2" oval piece out of the top of each roll. Scoop out roll, leaving a 1 1/2" wide cavity. Set rolls aside; reserve remaining bread for another use. Combine ground round, 1/4 cup tomato sauce and next 4 ingredients in another bowl; stir well,. Shape into 54 (1 inch) meatballs; place on a rack coated with cooking spray. Place rack in a roasting pan. Bake at 350 F. for 15 minutes or until done. Coat a nonstick skillet with cooking spray; add oil. Place over medium heat until hot. Add bell pepper and onion; saute 5 minutes. Add remaining tomato sauce, tomato paste, and basil; simmer, uncovered, 5 minutes. Add meatballs, stirring gently to coat; cook 3 minutes or until heated. Spoon meatballs into each roll; divided sauce evenly. Yield: 6 servings. Per serving: 339 calories, 7.6 g. fat, 48 mg. cholesterol MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hearty Sausage And Brown Rice Bake Recipe By :Uncle Ben's Healthy Eating Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Rice Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound turkey breakfast sausage 1 cup sliced celery 1 cup chopped onion 1 can whole tomatoes -- no-salt (16 ounce) 1 1/2 cups quick brown rice 1 can kidney beans -- (15 ounce) canned, undrained 1 cup water 2 teaspoons dried oregano -- crushed 1 teaspoon garlic powder 1/2 teaspoon ground black pepper 1/2 teaspoon dried basil -- crushed 1/4 teaspoon ground red pepper 1/2 cup shredded Cheddar cheese fresh oregano -- to garnish Preheat oven to 350 F. Spray an unheated large skillet with non-stick cooking spray. Add the sausage, celery and onion and cook over Med. heat until the sausage browns. Drain tomatoes, reserving juice. Chop coarsely and set aside. Combine the sausage mixture, rice, kidney beans, tomatoes and their juice, water, oregano, garlic powder, black pepper, basil and red pepper in a 2 1/2 qt. casserole dish. Mix well. Bake, uncovered at 350 F. for 25 mins. Sprinkle with cheese and bake until the cheese melts. Serve garnished with the oregano. MC formatting by bobbi744@sojourn.com >From: Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Herbed Spinach Pasta, Three Generation Recipe By :Del Monte ad in Cooking Light, Nov/Dec.'96 Serving Size : 4 Preparation Time :0:18 Categories : Eat-Lf Mailing List Italian Pasta Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups pasta -- penne, uncooked 1/2 medium onion -- sliced 1 clove garlic -- minced 1 tablespoon olive oil 3/4 teaspoon basil 1 medium red bell pepper -- in strips -- or yellow or green 13 1/2 ounces spinach -- canned, -- Fresh Cut whole leaf, well-drained Cook pasta according to package directions; drain and keep warm. Cook onion, garlic and basil in oil in skillet until onion is tender. Add pepper strips; cook 3 minutes. Stir in spinach; heat through. Toss with pasta and top with Parmesan cheese, if desired. Tip: Can used No Salt Added Whole Leaf Spinach MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Herbed Vegetable Toss Recipe By :B.H.&G. New Dieter's Cookbook Serving Size : 4 Preparation Time :0:15 Categories : Eat-Lf Mailing List Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 whole new potatoes -- tiny 4 medium carrot -- cut into 1" pieces 2 teaspoons olive oil -- or margarine,melted 1/4 teaspoon dried rosemary -- crushed -- or thyme Place a steamer basket in a large saucepan. Add water to just below basket. Bring water to boiling. Meanwhile, peel a strip around the center of each new potato. Add potatoes and carrots to steamer basket. Cover and steam for 20-25 minutes or till vegetables are tender. Remove vegetables from steamer basket and place in a serving bowl. Sprinkle with oil or melted margarine and rosemary or thyme. Toss lightly to coat. >From: louiseh@juno.com - - - - - - - - - - - - - - - - - - - NOTES : Pair these steamed veggies with a broiled steak for a filling dinner. * Exported from MasterCook * Hershey's Syrup Two-tone Cake Recipe By :Hershey's Calendar '97 Serving Size : 18 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pkg. yellow light cake mix -- (18 1/4 ounce) 2 envelopes natural butter flavor granules 1 pkg nonfat cream cheese -- (8 ounce) 1 cup water 3 egg whites 1 teaspoon almond extract -- optional 1 teaspoon vanilla extract Hershey's Syrup Topping: 1 cup all-purpose flour 1 cup sugar 1/2 teaspoon baking powder 1 cup Hershey's(r) syrup 4 egg whites Heat oven to 350 F. Spray a 15 1/2 x10 1/2x1 1/8 inch baking pan with vegetable oil spray. In a large bowl, blend dry cake mix, butter granules, cream cheese, water, egg whites, almond extract, if desired and vanilla until combined; spread evenly into prepared pan. Prepare Topping: Pour evenly over vanilla batter n prepared pan. Bake 35-40 minutes or until wooden pick inserted in center comes out clean. Cool completely in pan on wire rack. Serve with whipped topping and additional chocolate syrup, if desired. Cover; refrigerate leftover cake. Hershey's Syrup Topping: In a small bowl, beat flour, sugar, baking powder, syrup and egg whites until combined. Per 1/18th of cake: 250 calories, 2g. fat, 5 mg. cholesterol. MC formatting by bobbi744@sojourn.com >From: Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honey Bunnies Recipe By :Fleischmann's Yeast Serving Size : 15 Preparation Time :0:10 Categories : Breads Eat-Lf Mailing List Holidays & Gifts Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Batter: 1 1/2 cup flour -- unbleached 2 pkgs dry yeast 1 tsp salt 2/3 cup evaporated skim milk 1/2 cup water 1/2 cup honey 1/4 cup diet margarine -- melted 2 whole eggs 3 cup flour -- unbleached Glaze: 1/4 cup honey 1/4 cup diet margarine -- melted 1/2 cup raisins To prepare batter, combine 1 1/2 cups flour, undissolved yeast, and salt in a mixing bowl; set aside. In a skillet, heat evaporated skim milk, water, 1/2 cup honey and 1/4 cup margarine until very warm 120-130 degrees. Gradually add to dry ingredients; beat 2 minutes at medium speed. Add eggs and remaining 3 cups flour, knead dough until smooth, working in additional flour as necessary to from stiff dough . Place in a mixing bowl coated with cooking spray. Cover tightly with plastic wrap. Refrigerate 2 to 24 hours. On lightly floured surface, divide dough into 15 pieces. Roll each into a 20-inch rope. Divide each rope into: 1 12-inch (body), 1 5-inch (head), and 3 1-inch (ears and tail) strips. Coil pieces to make body and head; attach ears and tail to head and body. Place bunnies on baking sheet coated with cooking spray. Cover; let rise in warm, draft-free place until doubled in size, 20 to 25 minutes. Bake at 375 for 12 to 15 minutes or until golden brown. Remove to wire racks. Meanwhile to prepare glaze, combine remaining honey and margarine in a saucepan until margarine has melted. Brush bunnies with glaze while warm. Then, decorate with raisins for eyes. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - NOTES : For Easter, my husband and I have made this recipe many times in the past few years. They are very good! * Exported from MasterCook * Honey-orange Turkey Breast Recipe By :Cooking Light Card Serving Size : 20 Preparation Time :0:00 Categories : Eat-Lf Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 pounds whole turkey breast -- skinned vegetable cooking spray 1/3 cup honey 2 tablespoons frozen orange juice concentrate -- thawed/undiluted 1/2 teaspoon ground allspice leaf lettuce leaves -- optional seedless red grapes -- optional orange slices -- optional Place turkey on a rack coated with cooking spray; place rack in a shallow roasting pan. Insert meat thermometer into meaty portion, making sure it does not touch bone. Combine next three ingredients and brush over turkey. Cover and bake at 325 F. for 1 hour. Bake, uncovered, an additional hour or until meat thermometer registers 170 F. basting frequently. Cover turkey loosely with aluminum foil, and let stand about 20 minutes. Place turkey on a lettuce-lined platter; garnish with grapes and oranges, if desired. Makes 20 servings. MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot And Sour Soup #3 Recipe By :Cooking Light Card Serving Size : 5 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Oriental Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 ounce dried mushrooms -- wood ear 2 cup. water -- Plus: 2 tablespoons water -- divided 4 ounces boneless skinless chicken breast halves 2 1/2 teaspoons low-sodium soy sauce -- divided 2 teaspoons dry sherry 3 cans chicken broth -- 10 1/2 oz. each -- no-salt-added 1/2 cup bamboo shoots -- in thin strips 1 tablespoon sugar 1 teaspoon ginger root -- peeled/grated 1/2 teaspoon pepper 1/4 teaspoon dry mustard 1/4 cup rice vinegar 1 teaspoon dark sesame oil 2 tablespoons cornstarch 1 egg -- beaten 2 tablespoons green onions -- tops, diag. sliced Combine mushrooms and 2 cups water in saucepan and bring to a boil; remove from heat. Cover; let stand 30 minutes. Drain mushrooms, and cut in thin strips; set aside. Place chicken between 2 sheets of plastic wrap; flatten to 1/8" thickness, using a meat mallet. Cut chicken in thin strips; combine with 1 tsp. soy sauce and sherry in bowl; toss well. Cover; set aside. Bring chicken broth to boil in saucepan over Medium-High heat. Add mushrooms, chicken mixture, remaining 1 1/2 tsp. soy sauce, bamboo shoots, and next 6 ingredients; stir well. Cover, reduce heat; simmer 10 minutes. Combine cornstarch and remaining 2 Tbsps. water; stir into chicken mixture; cook 1 minute. Slowly drizzle beaten egg into chicken mixture, stirring constantly with the handle of a wooden spoon. Ladle soup into individual bowls; sprinkle with sliced green onion tops. Yield: 5 cups Per 1 cup serving; 104 calories, 2.4 g. fat, 68 mg. cholesterol. MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Irish Soda Bread #4 Recipe By : MOOSE10475@aol.com (Valerie)'s Father-in-Law Serving Size : 8 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups all-purpose flour 1 teaspoon baking powder 1/2 teaspoon baking soda 3 tablespoons margarine 1 egg -- beaten -- (or egg substitute) 3/4 cup skim milk -- with 1 tablespoon lemon juice -- left to sour for 5 minutes 1 egg white -- slightly beaten Combine dry ingredients. Cut in butter until mixture resembles coarse crumbs. Combine egg and sour milk; add to flour mixture. Stir just until moistened. On a lightly floured surface, knead gently for 12 strokes. On a greased baking sheet, shape dough into a 6 inch round. Brush with egg white. Bake in a 375 oven 35 minutes. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Italian Turkey Soup Recipe By :Fast and Healthy, Nov/Dec 1996 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Lb Ground Turkey 1/2 Tsp Fennel Seed -- Crushed 1/2 Tsp Anise Seed -- Crushed 2 Cloves Garlic -- Minced 29 Oz Canned Tomatoes -- *Note, Undrained -- peeled and cut 8 Oz Tomato Sauce -- **Note 2 cup Water 1 Tsp Dried Basil 1/2 Tsp Salt 1/2 cup Orzo -- Uncooked *NOTE: Original recipe used 29 oz no-salt-added stewed tomatoes, undrained... I didn't have any on hand so I used what I had. **NOTE: Original recipe used no-salt-added tomato sauce Spray nonstick Dutch oven or large saucepan with nonstick cooking spray. Add turkey, fennel seed, anise seed and garlic; cook over med-high heat until turkey is no longer pink. Add tomatoes, tomato sauce, water, basil, oregano and salt. Bring to a boil. Add orzo; return to a boil. Reduce heat to med-low; cover and cook 12 min or until orzo is tender. Makes 6 servings (1 1/4 C each) Prep Time: 25 min According to original recipe: Cal 150; Fat 4g; Carb 19g; Fib 2g; Pro 10g; Sug 5g; Sod 240mg; CFF 23% Dietary Exchanges: 1 starch, 1 vegetable, 1 lean meat OR: 1 carb, 1 vegetable, 1 lean meat This was quite good. If you have everything assembled it is very quick to put together. Nice for when you don't have a lot of time to stand around and cook. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 125.1 Fat 3.4g Carb 13.1g Fib 1.9g Pro 9.3g Sod 660mg CFF 25.2% * Exported from MasterCook * Kishke, Vegetarian Recipe By :Lowfat Jewish Vegetarian Ckbk,Debra Wasserman Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Jewish Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 stalks celery -- chopped 2 carrots -- grated 2 onions -- peeled and minced 2 cups water 1/4 cup oil 4 cups matzo meal 1 Tablespoon paprika 2 teaspoons garlic powder 1/4 teaspoon pepper 1 teaspoon salt Preheat oven to 350 degrees. Mix all the ingredients together in a large bowl. Spoon 1/4 of mixture onto a large piece of aluminum foil. Roll mixture in foil into an 8-inch cylinder. Do the same with the remaining mixture to form four 8-inch cylinders. Place cylinders on cookie sheet and bake in a 350-degree oven for 45 minutes. Turn cylinders over and bake 45 minutes longer. Remove foil and serve kishke sliced and warm. Total calories per serving: 226 Fat: 5 grams Total Fat as % of Daily Value: 8% >From: Naughyde@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I tried this and really liked it. Reminded me of the greasy yummy kishka of my youth but without the grease. I added 2 chopped habanero peppers and I only used 2 stalks of celery, otherwise the same. I did all the vegetables in my food processor. Serve it in slices as a side dish, you can also pan-fry (in non-stick spray) the slices before serving. This is very dense and filling and very simple to make. This vegetarian kishke (stuffing-like mixture) is sure to please guests at your next Passover seder. * Exported from MasterCook * Korean Spiced Beans Recipe By :Meatless Gourmet Easy Lowfat Favorites, Bobbie Hinman Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Oriental Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons low-sodium soy sauce -- or tamari 3 tablespoons firmly packed brown sugar 1/3 cup water 1 tablespoon catsup 3 cloves garlic -- crushed 1/2 teaspoon fresh ginger root -- grated 4 cups cooked kidney beans -- or 2 16oz canned kidney beans -- rinsed and drained 2 teaspoons cornstarch -- dissolved in: 1/4 cup water In a medium saucepan, combine soy sauce, brown sugar, water, catsup,garlic and ginger. Mix well. Stir in beans. Bring to a boil over medium heat, stirring occasionally. Stir in cornstarch mixture and add to the beans. Continue to cook, stirring constantly, for 1 - 2 minutes. Serve over brown rice. Per serving: 188 Calories; 1g Fat (3% calories from fat); 11g Protein; 36g Carbohydrate; 0mg Cholesterol; 277mg Sodium >From: ilenewar@starnetinc.com - - - - - - - - - - - - - - - - - - - NOTES : I guess this dish really improves with standing overnight, because I thought it was *really* delicious in reruns. I've already made it again. It is quick, vlf, cheap (even cheaper if you cook your own beans), good warm or at room temperature - what more could you ask for? I'm posting the recipe the way it appeared in the book, which is how I made it the first time. It seemed a little sweet or out of balance to me at the time, and in an attempt to remedy that I added some dried red chili flakes. It didn't seem to help at the time, but really came out in flavor and added a lot after it sat overnight, so that is how I'll make it from now on. * Exported from MasterCook * Lamb And Black Bean Chili Recipe By :Cooking Light Card Serving Size : 8 Preparation Time :0:00 Categories : Chilis Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds ground lamb -- lean 1 cup chopped onion 2 cloves garlic -- minced 2 14 oz. cans no-salt-added whole tomatoes -- undrained/chopped 1 cup Burgundy -- or other dry red wine 1 tablespoon chili powder 1 1/2 teaspoons ground cumin 1 1/2 teaspoons dried whole oregano 1 teaspoon sugar 1/4 teaspoon salt 3 15 oz. cans black beans -- drained 1/4 teaspoon Tabasco sauce -- * see note fresh cilantro sprigs -- optional Combine lam, onion and garlic in a Dutch oven; cook over Medium heat until browned, stirring to crumble lamb. Drain in a colander; pat dry with paper towels. Wipe drippings from pan with a paper towel; return mixture to pan. Add tomatoes and next 6 ingredients; bring to a boil. Cover, reduce heat and simmer for 2 hours; stirring occasionally. Stir in beans and hot sauce. Cover and simmer for 30 minutes. Spoon into bowls; garnish with cilantro, if desired. * vary amount to taste Yield: 8 servings. Per 1 cup serving; 241 calories, 5.7 g. fat, 60 mg. cholesterol MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Leek And Wild Mushroom Soup Recipe By :Quick & Healthy Cooking, June 1995 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups Nonfat Veg Chicken Broth, Low Sod 1/4 cup Red Wine -- Nonalcoholic, *Note 1 ounce Dried Shiitake Mushrooms -- **Note 1/2 tablespoon Olive Oil -- ***Note 2 Leeks -- White Only, Chopped 2 tablespoons Flour -- Unbleached 2 cups Low Sodium Beef Broth -- ****Note, Beef Flav 1 pound Mushrooms -- *****Note, -- Discard Stems 1 teaspoon Dried Thyme 1/4 cup Nonfat Sour Cream -- I Omitted 2 tablespoons Minced Scallions -- I Forgot To Add *NOTE: Original recipe used nonalcoholic red wine... I didn't have any so I used regular red wine **NOTE: Original recipe used dried morel mushrooms...I didn't have any so I used the dried shiitake mushrooms ***NOTE: Original recipe used 1 T olive oil ****NOTE: Original recipe used 2 C reduced fat beef broth *****NOTE: Original recipe used fresh white button mushrooms...I really strongly dislike white button mushrooms so I used fresh cremini mushrooms In a 1 qt saucepan, bring 3/4 C of the broth, the wine and dried mushrooms to a boil over med-high heat. remove the pan from the heat and let stand for 20 min. In a 4 qt pot, warm the oil over med-high heat. Add the leeks and cook, stirring frequently, until tender, 6 - 8 min. Add the flour and cook, stirring constantly, for 5 min. Add the beef broth and the remaining 1 3/4 C of chicken broth. Cook, stirring constantly, until the soup thickens slightly and boils. Add the rehydrated mushrooms with their liquid, the cremini (or button) mushrooms and thyme. Reduce the heat and simmer, uncovered, until the mushrooms are tender, about 5 min. Remove from the heat. Process the soup in batches in a food processor or blender until smooth. to serve, top each serving with a dollop of sour cream and 1/4 of the scallions. Servings: 4 This was really good. I am going to use the left overs as a pasta topping. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 350.2 Fat 3g Carb 66.5g Fib 3.1g Pro 27.2g Sod 468mg CFF 6.6% * Exported from MasterCook * Lemon Bars #2 Recipe By :BAKERS' DOZEN,ALICE MEDRICH,SHOW #BD1A46 Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup all-purpose flour -- sifted, (3 ounces) 1/4 cup yellow cornmeal 1 Pinch salt 1/8 teaspoon baking soda 2 tablespoons unsalted butter -- at room temperature 1 cup sugar -- divided 1 egg yolk 1 tablespoon nonfat yogurt 1/4 teaspoon vanilla 2 eggs 1 egg white 1/2 cup fresh lemon juice -- strained Grated zest of 1 large lemon 1/4 cup all-purpose flour Powdered sugar from dusting Position rack in lower third of oven and Preheat oven to 350 degrees. Spray pan lightly with vegetable oil spray. Make the crust: Stir the 3/4 cup of flour, the cornmeal, salt and baking soda together with a whisk to combine. Set aside. In a medium mixing bowl, beat the butter until creamy. Add 1/3 cup of the sugar and beat at high speed for about one minute or until mixture loses its crumbly texture and begins to form a mass. Beat in the egg yolk, yogurt, and vanilla. Add the dry ingredients and beat on low speed just until combined. Scrape the bowl and beater. Knead the mixture briefly with your hands to mix thoroughly. Press the dough evenly into the pan and prick all over with a skewer or fork. If pan is light weight, place on baking sheet. Bake until brown on top, about 20 to 25 minutes. Make the topping: Whisk eggs and the egg white with the remaining sugar until combined. Whisk in the lemon juice and zest. Whisk in the 1/4 cup of flour. When crust is brown, turn oven temperature down to 300 degrees. Pour topping over hot crust and bake 15 to 20 minutes, or until topping barely jiggles in the center when you shake the pan gently back and forth. Cool on a rack. Chill before cutting into squares. Serve cold or at room temperature (I like them cold) dusted with powdered sugar. They last a couple of days but are most delicious on the day they are baked. Do not freeze. NUTRITIONAL INFORMATION PER BAR: 121 calories; 2.5 grams of fat; 18 percent calories from fat; 2.4 G protein; 22.6 G carbohydrates; 43.6 Mg Cholesterol >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lemon Muffins, Big Batch Recipe By :Vegetarian Gourmet, Marie Oser (Winter 1993) Serving Size : 24 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups all-purpose flour -- Unbleached 1 1/2 teaspoon Cream of tartar 1 tablespoon Baking powder 1/4 teaspoon Sea salt 1/4 teaspoon Ground nutmeg 1 1/2 cups Whole wheat flour 1/2 cup Wheat germ 10 1/2 ounces tofu -- soft silken, drained 1/4 cup Lemon juice 2 tablespoon egg replacer 1/2 cup Water 1/2 cup unsweetened applesauce 1 cup Brown sugar 1/2 cup Light corn syrup 1/2 cup white grape juice concentrate -- (frozen, thawed) 1 teaspoon Vanilla extract 1 teaspoon lemon peel -- grated 1/2 teaspoon Cinnamon Preheat oven to 400 F. Oil and lightly flour muffin pans. Sift all-purpose flour, cream of tartar, baking powder, salt and nutmeg into a large bowl. Stir in whole wheat flour and wheat germ. Set aside. Place tofu and 2 tablespoons lemon juice in a food processor and blend until smooth. Set aside. In a small bowl, whisk egg replacer with water until foamy. In a medium-size bowl, mix applesauce, brown sugar, corn syrup and juice concentrate. Stir in egg replacer, vanilla, lemon peel and remaining 2 tablespoons lemon juice. Add applesauce mixture to dry ingredients alternately with tofu mixture, stirring after each addition. Fill muffin cups 2/3 full with batter and lightly dust surface of each with cinnamon. Bake until muffins are light brown and toothpick inserted into center of muffin comes out clean, about 18 minutes. Turn out to cool on a wire rack. Serve warm or wrap and store at room temperature when cool. Per muffin: 143 cal, 5 g prot, 100 mg sod, 29 g carb, 2 g fat, 0 mg chol, 83 mg calcium From: Marie Oser, in Vegetarian Gourmet (Winter 1993) Typed for you by Karen Mintzias >From: "Kim" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lemon Orange Picnic Cake Recipe By :Fast and Healthy, Mar/April 1997 Serving Size : 9 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Cake: 1 cup All-Purpose Flour 3/4 cup Sugar 1 1/2 Tsp Grated Orange Peel 1 Tsp Grated Lemon Rind 1 Tsp Baking Powder 1/4 Tsp Salt 1/3 cup Skim Milk 1/8 cup Wonderslim -- *Note 2 Tbsp Orange Juice 3/4 cup Egg Beaters(r) 99% Egg Substitute -- **Note Topping: 1/4 cup Sugar 2 Tsp Lemon Juice 1 Tsp Orange Juice *NOTE: Original recipe used 1/4 C shortening **NOTE: Original recipe used 3 egg whites Heat oven to 350 deg F. Spray bottom only of 8" square pan with nonstick cooking spray. Lightly spoon flour into measuring cup; level off. In large bowl, combine flour and all remaining cake ingredients. Beat at low speed until moistened; beat 2 min at med speed. Pour into sprayed pan. Bake at 350 deg F for 25 - 32 min or until light golden brown and toothpick inserted in center comes out clean. In small bowl, combine all topping ingredients; spread over hot cake. Cool cake completely in pan on wire rack. If desired, cut cake into squares and wrap each square individually with plastic wrap. HIGH ALTITUDE (above 3500 feet): Decrease sugar in cake to 2/3 C. Bake as directed above. Makes 9 servings Prep Time: 15 min Ready in 1 hr 40 min According to original recipe: Cal 200; Fat 6g; Carb 34g; Sug 23g; Fib 0g; Sod 135mg Dietary Exchanges: 1 starch, 1 fruit, 1 fat OR: 2 carb, 1 fat This was good...not great but definitely ok. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 152.1 Fat 0.2g Carb 35.3g Fib 0.1g Pro 3g Sod 134mg CFF 0.9% * Exported from MasterCook * Lemon Poached Snapper Recipe By :patH / Pillsbury Fast and Healthy (1995) revised Serving Size : 4 Preparation Time :0:25 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups water 1/4 cup green onion -- sliced 1 lemon -- sliced salt and pepper -- to taste 16 ounces red snapper -- (4 fillets) 2 pounds new potatoes -- steamed or microwaved 2 cups sugar snap pea -- steamed 4 cups kiwi fruit -- spritzer 2 cups berries -- assortment with apple In large skillet, combine water, onions, lemon slices, salt and pepper. Bring to a boil. Reduce heat; simmer 5 minutes to blend flavors. Add fish. Cover; simmer 6 to 8 minutes or until snapper flakes easily with fork. Using slotted spoon, remove fish; place on serving platter. If desired, garnish with dill and additional lemon. Per serving (est): 488 cals, 3 g fat (5%) Pat's Variation: Poach with a few fennel/anise seeds. Garnish with Lemon and Thyme. Favorite: serve on a bed of arugula or watercress. Chop an apple and add to the mixed berries Original Pillsbury recipe called for Salmon, which has higher proportion CFF. >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lemony Mushroom Chicken Saute Recipe By :Fast and Hearty, Mar/April 1997 Serving Size : 4 Preparation Time :0:30 Categories : Chicken Eat-Lf Mailing List Main Dishes Rave Reviews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Skinless Boneless Chicken Breast Halves 1/4 Tsp Salt 1/8 Tsp Pepper 1 Tbsp Icbinb-Light -- *Note 2 cup Sliced Fresh Mushrooms 1 Clove Garlic -- Minced 1/2 cup Nonfat Vegetarian Broth -- Chicken Flavored 2 Tsp All-Purpose Flour 1/2 Tsp Grated Lemon Rind 2 Tbsp Nonfat Sour Cream 2 Tbsp Chopped Fresh Parsley -- If Desired *NOTE: Original recipe used regular margarine or butter...I used I Can't Believe It's Not Butter-Light Grated lemon peel adds an unexpected flavor accent to a simple chicken and mushroom entree. Serve with noodles or rice. Spray large nonstick skillet with nonstick cooking spray. Heat over med-high heat until hot. Sprinkle both sides of chicken with salt and pepper; place in hot skillet. Cook 7 - 9 min on each side or until chicken is fork-tender and juices run clear. Remove chicken from skillet; cover to keep warm. Spray skillet again with cooking spray. Add margarine; melt over med-high heat. Add mushrooms and garlic; cook 4 - 6 min or until mushrooms are tender. Meanwhile, in small bowl, combine broth, flour and lemon peel; blend well. Add to mushroom mixture in skillet; cook and stir over med heat until bubbly and thickened. Stir in sour cream until well blended. Serve sauce over chicken; sprinkle with parsley. Makes 4 servings According to book: Cal 190; Fat 6g; Carb 4g; Fib 4g; Sugars 1g; Pro 29g; Sod 75mg; CFF 9% Dietary exchanges: 1 vegetable, 4 very lean meat, 1/2 fat Well, I gotta admit...this recipe **really** impressed me. It is incredibly good!! Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 136.8 Fat 2.9g Carb 4.5g Fib 0.5g Pro 21.7g Sod 337mg CFF 19.7% * Exported from MasterCook * Lite Crepes Recipe By :Cooking Light Card Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup all-purpose flour 1/8 teaspoon salt 2 eggs -- beaten 1 cup skim milk 1 tablespoon margarine 1/8 teaspoon oil Combine 3/4 cup all-purpose flour and 1/8 tsp. salt. Gradually add 2 eggs, beaten, 1 cup skim milk, and 1 Tbsp margarine, beating until smooth. Refrigerate crepe batter for at least 2 hours. Brush the bottom of 8 inch crepe pan with 1/8 tsp. oil; place pan over Medium hat until oil is just hot. Pour 3 Tbsp batter in pan; quickly tilt pan in all directions so batter covers pan in thin film. Cook crepe 1 minute. Lift edge of crepe to test for doneness. Crepe is ready for flipping when it can be shaken loose from pan. Flip crepe; cook 30 seconds on other side. Cool on towel. Stack between layers of wax paper. Repeat procedure with remaining batter. Yield: 8 crepes Per crepe: 91 calories, 3.1 g. fat, 69 mg. cholesterol MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Macaroni Salad #2, Icebox Recipe By :Creamettes Macaroni (1972 Good Housekeeping) Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup elbow macaroni -- uncooked 1 tbsp white vinegar 1 tbsp olive oil 1/2 cup onions -- chopped 1/2 cup bell peppers -- chopped 1/2 tsp salt 1/4 tsp black pepper 1 cup fat-free cheddar cheese -- shredded 1/2 cup fat-free mayonnaise 2 cup frozen green peas -- thawed 1 cup turkey light meat, skinless -- cooked and cubed 1 cup celery -- diced Cook macaroni according to package directions. Do not chill. While still hot drizzle with oil and vinegar. Add onions, bell peppers, salt, black pepper, cheese, and mayonnaise. Mix well. Gently mix in peas, turkey, and celery. Chill thoroughly. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with salad greens and sliced French bread. * Exported from MasterCook * Marinated Hoisin Chicken Recipe By :AHA Quick & Healthy Cookbook Serving Size : 4 Preparation Time :1:00 Categories : Chicken Eat-Lf Mailing List Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds skinless boneless chicken breast 2 tablespoons hoisin sauce 2 tablespoons rice vinegar -- or cider vinegar 1 tablespoon sesame seeds Rinse chicken and pat dry. Place in a plastic bag with a tight fitting seal. In a small bowl, stir together remaining ingredients. Pour over chicken in bag. Seal and marinate in the refrigerator for 1 to 24 hours, turning bag occasionally to distribute marinade. Preheat oven to 375. Drain chicken and discard marinade. Arrange chicken in a single layer in a glass baking dish. Bake, uncovered, 20 to 25 minutes or until chicken is tender and no longer pink. >From: susan@zeus.powersite.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Marshmallow Peeps Cupcakes Recipe By :Recipes From The Marshmallow Peeps Factory Serving Size : 24 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Holidays & Gifts Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 18 1/4 ozs reduced fat white cake mix 1 env Dream Whip(r) whipped topping mix 1/2 tsp baking powder 1 cup water -- cold 4 whole egg whites 1 tbsp olive oil 1 tsp pure vanilla extract 7 1/4 ozs Betty Crocker(r) Fluffy White Frosting Mix 24 pcs Marshmallow Peeps jelly beans Preheat oven to 350. Prepare 24 medium muffin pans with cooking spray and flour; set aside To prepare batter, combine cake mix, whipped topping mix, and baking powder in a mixing bowl. In another mixing bowl, combine water, egg whites, oil, and vanilla extract. Mix dry ingredients with wet ingredients just until moistened. Bake 20 minutes or until top springs back when touched. Cool. Prepare frosting mix according to package directions. Spread over cooled cupcakes. Top each cupcake with Peep and jelly beans. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - NOTES : I've used the recipe with white cake mix for many desserts and it always turns out very well. I m finding one tablespoon of oil works very well for any cake mix regardless what the package states. * Exported from MasterCook * Mexican Barbeque Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grilled, Smoked, Bbq Mexican & Southwestern Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 Cup corn syrup -- Karo Dark 1/4 Cup Worcestershire Sauce 6 Tsp Chili Powder -- (HOT) 1 Tablespoon Corn Oil 1/3 Cup coffee -- strong 2 Teaspoons Dry Mustard 1/4 Cup Catsup 1/2 Tsp Salt 1/4 Cup Cider Vinegar 1/2 Tsp Hot Pepper Sauce Mix well and allow flavors to blend for one hour or more. >From: Tiffany Kelley - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mexican Rice #2 Recipe By :Dawn Forsyth Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Red Bell Pepper -- Chopped 1 Green Bell Pepper -- Chopped 1/4 Med Onion -- Chopped 1 Cup White Rice 2 Cups Water 1 Dash Garlic Powder 1 Dash Cumin 4 Oz Tomato Sauce 1 Tbsp Olive Oil Salt And Pepper -- To Taste Saute peppers and onion in oil until lightly cooked. Rinse rice, drain, and add to vegetables. Brown rice and add water, seasonings, and tomato sauce. Stir once, cover, and cook for about 20 minutes on low. Cal 145.7 Fat 2.5 Chol 0 Carb 27.8 Fib 1.2 Prot 2.7 Sod 142 CFF 15.8% - - - - - - - - - - - - - - - - - - - NOTES : This recipe was given to me by my friend, although I added the peppers. It tastes great and takes very little effort. I like to serve it with some non-fat refried beans and shredded cheddar cheese. * Exported from MasterCook * Mini Easter Tarts Recipe By :Borden Kitchens Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Holidays & Gifts Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 whole Single Serve Graham Cracker Crusts 4 ozs light cream cheese -- softened 4 ozs fat-free cream cheese -- softened 14 ozs fat-free sweetened condensed milk 1/2 cup lemonade, canned -- thawed 4 drops red food coloring 1 1/2 cup Cool Whip(r) Free -- thawed In a mixing bowl, combine cream cheese, sweetened condensed milk, lemonade, and food coloring. Mix until well blended and smooth. Gently fold in whipped topping. Spoon into eight 4-1/2 x 1-1/4" crusts. Chill 3 hours before serving. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - Serving Ideas : To serve, top with fruit or candies. NOTES : The reason I use a combination of light and fat-free cream cheese is to eliminate the tiny lumps which often develop when using fat-free cream cheese. Refrigerate leftovers. * Exported from MasterCook * Mixed Greens, Pureed (Saag) Recipe By :Good Cooking from India, Shahnaz Mehta Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Indian Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 oz spinach -- fresh or frozen 8 oz mustard greens -- fresh or frozen 10 oz broccoli -- fresh or frozen 10 oz kale -- fresh or frozen 1/2 cup water -- (or as needed to prevent burning) 2 TBSP fresh ginger -- chopped 1 1/3 tablespoons garlic -- minced 1 tablespoon green chiles -- chopped 3/4 teaspoon turmeric 3/4 cup chopped onions --- -- 4 Tablespoon oil -- or other sauteing liquid 1 cup onions -- finely sliced 1 TBSP garlic -- minced 6 red chili peppers -- dried, or to taste 1/2 tablespoon cumin seed Wash the greens thoroughly and chop them coarsely. If using frozen greens, defrost and chop. In a large pot with a heavy bottom, warm the water and put in all the greens, ginger, garlic, green chilies, turmeric powder, and chopped onions. Bring to a boil, covered, over moderate heat. Then stir well, reduce heat to low and simmer, covered, another 50 minutes. Check regularly and add more water as necessary to prevent burning. The amount of water needed will depend on your combination of greens and whether they are fresh or frozen. Remove the pot from the heat and blend the greens (in batches if necessary) in a blender or food processor along with enough liquid from the pot to make a puree. Return all the pureed greens to the pot and simmer until the excess moisture evaporates and the puree becomes thick. Meanwhile, in a skillet, heat the oil or sauteing liquid. Saute the sliced onions until a reddish brown. Add them to the greens. In the same skillet then saute the minced garlic until it becomes a golden brown. Add the red chilies and cumin seeds and saute another 1 to 2 minutes. Do not let the cumin seeds burn. Pour the contents of the skillet into the pot with the greens. Stir and serve hot. Sorry I don't have the nutritional information. The only source of fat would be if you gave in and used a little bit of oil to saute the spices at the end. >From: bgaerlan@ucla.edu (Barbara Gaerlan) - - - - - - - - - - - - - - - - - - - NOTES : This is a fabulous recipe for greens, especially if you have a big blender or food processor. I don't, and so I can't make this dish as often as I would like because pureeing batches of it in my tiny blender just takes too long and is too messy. This is delicious enough, though, that if I had an eye problem I would probably invest in a big blender. It's really good the second and third day, as well. * Exported from MasterCook * Mocha Fudge Sauce Recipe By :Cooking Light, Jan/Feb 1994, page 60 Serving Size : 16 Preparation Time :0:05 Categories : Desserts Eat-Lf Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon margarine 1 square unsweetened chocolate -- (1-ounce) 1/4 cup sugar 3 tablespoons unsweetened cocoa 2 teaspoons instant coffee granules 1 teaspoon cornstarch 1/2 cup dark corn syrup 1/4 cup skim milk 1 tablespoon Kahlua or other coffee-flavored liqueur 1 teaspoon vanilla extract Combine margarine and chocolate in a small saucepan; cook over low heat until chocolate melts, stirring occasionally. Combine sugar and next 3 ingredients in a small bowl. Add corn syrup and milk, stirring with a wire whisk until blended; add to saucepan. Bring to a boil over medium heat, and cook 1 minute, stirring constantly. Remove from heat, and stir in Kahlua and vanilla. Yield: 1 cup (serving size: 1 tablespoon). >From: louiseh@juno.com - - - - - - - - - - - - - - - - - - - NOTES : Serve sauce warm, or cover surface of mixture with plastic wrap, and chill. * Exported from MasterCook * Moroccan Style Chicken Tagine Recipe By :First magazine Serving Size : 4 Preparation Time :1:10 Categories : Chicken Eat-Lf Mailing List Mediterranean Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 skinless chicken legs 1/2 cup chopped fresh parsley 4 cloves garlic -- minced 1/4 teaspoon saffron threads -- crumbled 4 carrots -- peeled/in 2" pieces 4 stalks celery -- in 2" pieces 2 cinnamon sticks 13 3/4 ounces nonfat chicken broth 1 tablespoon lemon juice 1/2 teaspoon ground cardamom 1/8 teaspoon pepper 1 14 1/2 ounce chopped tomatoes -- drained In large saucepot, combine all ingredients except for tomatoes. Bring to a boil, stirring, over Medium-High heat. Reduce heat to Low; cover and simmer for 20 minutes, stirring and making sure chicken is covered with liquid. Add tomatoes; cook, covered, 15-20 minutes or until chicken is cooked through and vegetables are tender. Garnish with lemon slices. Per serving: 232 calories, 6 g. fat CFF 23%, 105 mg. cholesterol >From: Roberta Banghart - - - - - - - - - - - - - - - - - - - NOTES : Easy to whip together after work or to serve for company. Not too spicy for the kids and a great taste change. We loved this dish. Low-Fat too. I made this dish for dinner tonight and it was wonderful. Just had to share it with you. Hope you'll try it. What I loved about it is that it is very easy, low fat and has a wonderful, unique taste. Serve with couscous or hot cooked rice in flat bowls. * Exported from MasterCook * Nectarine, Plum And Basil Salad/salsa Recipe By :Quick, Light & Healthy, Sunset Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Nectarines -- *Note 2 Plums 1/4 cup Minced Fresh Basil -- or 1 T Dried Basil 1 1/2 Tbsp Red Wine Vinegar 1 Tbsp Honey 4 Lg Lettuce Leaves -- To 8, Rinse, Dried *NOTE: firm-ripe, (abt 12 oz total), pitted and diced **NOTE: firm-ripe, (abt 6 oz total), pitted and diced In a bowl, mix nectarines, plums, basil, vinegar, and honey. If making ahead, cover and chill up to 4 hrs. Place 1 or 32 lettuce leaves on each of 4 dinner plates. Spoon salad equally onto leaves. (What we did was to put some on a lettuce leaf and roll it up like a burrito or Chinese rolling lettuce - we really enjoyed it this way!!) Prep Time: 8 - 10 min Makes 4 servings Serve as a first course or with meat, poultry or fish. This was incredibly good!! Nice and light and very refreshing. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * No-salt Spice (Salt Substitute) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Homemade Mixes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- garlic powder parsley flakes onion powder black pepper ground paprika ground celery seed Mix together and put in a container. Keeps indefinitely. This is really good on chicken and we also use it on potatoes. >From: marietta2@juno.com (Marietta J Slater) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oatmeal Applesauce Squares Recipe By :Duncan Hines, Treasury Of Baking Serving Size : 12 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 18 1/4 ozs cake mix -- spice 4 whole egg whites -- slightly beaten 1/2 cup diet margarine -- softened 2 cup applesauce 1 cup rolled oats not instant or old fashioned 1/2 cup brown sugar -- packed Preheat oven to 350. Prepare a 13 x 9" pan with cooking spray and flour; set aside. In a mixing bowl, combine cake mix, egg whites, and margarine. Mix until well blended. Spread in prepared pan. Bake for 15 minutes. Then, pour applesauce over hot baked layer. In small bowl, combine oats and brown sugar. Mix until crumbly. Sprinkle over applesauce. Return to oven. Bake for 10 minutes or until lightly browned. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - NOTES : This recipe turned out very well using reduced fat margarine. In general, I have better results using reduced fat margarine in cakes and desserts like this. * Exported from MasterCook * Oatmeal Cookie (Big Cookie) Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 ounces Oatmeal -- dry 1/3 cup Nonfat dry milk 1 teaspoon Baking powder 1 teaspoon Cinnamon 2 tablespoons Raisins 2 tablespoons Peanut butter -- (chunky) 1 teaspoon Vanilla 1/2 Banana -- (mashed)(adds sweet) 2 tablespoons Water -- (maybe 3 T) Combine all. Divide into 2 cookies on a sprayed baking sheet. Bake at 350 F. for 5-8 min. Do not over-bake. This makes 2 soft cookies. 1 cookie = 1 bread, 1/2 milk, 1 protein, 1 fat & 1 fruit. >From: louiseh@juno.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oatmeal Mushroom Steaks Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Grains & Cereals Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/3 cups old fashioned oatmeal -- try toasting the oats first in the oven--Good! 1 medium onion -- chopped 3 Tbsp. low-fat margarine -- for sauteing 3 eggs -- well beaten -- can use liquid egg substitute 1 can mushroom pieces -- (1 oz.) drained (1 to 8) -- or sub. equiv. amount fresh -- lightly cooked 1 tsp. Vegex -- dissolved in 1/2 cup hot water -- (this is similar to Marmite -- a dark paste made from nutritional yeast.) -- Also called Sovex -- * 1/2 cup canned skim milk 1 tsp. Lawry's seasoned salt -- or any that you like 1/2 tsp. dried thyme 1/2 tsp. dried sage 1/2 tsp. poultry seasoning 1/2 tsp. paprika Gravy: 1 can low-fat cream of mushroom soup 2 cans hot water -- with 1/2 tsp. Vegex -- dissolved into it * If you can't find it try 2 tsp. of bouillon or cubes in the water. Vegex adds a nice rich "dark" flavor to recipes Saute onion however you choose, until clear. Then combine all the ingredients except those for the gravy. Let mixture stand in a covered bowl in the fridge for 45 min. to soak up moisture. Using about 1/3--1/2 cup of the mixture form small oval patties and brown in a non-stick pan using a no-stick spray. Or you can place them on a well sprayed large cookie sheet to brown. Flip them over when bottom is nicely browned, I would say about 10-15 min. in a 350 oven, then 5- 10 min. On the "flip side". I'm not sure as I always brown them in a pan on the stove or in an electric frying pan. Layer the "steaks" in a sprayed baking dish and cover with the gravy. If you like these you can eliminate the gravy and form them into "burger" shapes and serve with buns and all the fixings! - - - - - - - - - - - - - - - - - - - NOTES : I'm sending a favorite from my very own little cookbook. * Exported from MasterCook * Oatmeal Pizza Dough Recipe By :Secrets of Fat-Free Italian Cooking Serving Size : 1 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Pizzas & Calzones Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 Cups bread flour or unbleached flour 2 Tablespoons bread flour or unbleached flour 1/3 Cup quick-cooking oats or oat bran 1 1/2 Teaspoons active dry yeast -- rapid rise 1 Teaspoon sugar 1/4 Teaspoon salt 1/2 Cup skim milk or water plus 2 Tablespoons skim milk or water 1. Place 3/4 cup of the flour and all of the oats or oat bran, yeast, sugar, and salt in a large bowl, and stir to mix well. Place the milk or water in a small saucepan, and heat until very warm (125 to 130 degrees F). Add the milk to the flour mixture, and stir for 1 minute. Stir in enough of the remaining flour 2 tablespoons at a time, to form a soft dough. 2. Sprinkle 2 tablespoons of the remaining flour over a flat surface and turn the dough onto the surface. Knead the dough for 5 minutes, gradually adding just enough of the remaining flour to form a smooth satiny ball. (Be careful not to make the dough too stiff, or it will be hard to roll out.) 3. Coat a large bowl with nonstick cooking spray, and place the ball of dough in the bowl. Cover the bowl with a clean kitchen towel, and let rise in a warm place for about 35 minutes, or until doubled in size. 4. When the dough has risen, punch it down, shape it into a ball, and turn it onto a lightly floured surface. The dough in now ready for shaping, topping, and baking. >From: Terry and Kathleen Schuller - - - - - - - - - - - - - - - - - - - NOTES : I'm really enjoying this Oatmeal Pizza Dough from Woodruff's Fat-Free Italian Cooking book. It is fast to make and has a nice feel to it. I've made it with the oat bran, which is a staple at our house, and substituted wheat germ for the oat bran when I was at someone else's house. I'm sending to the list, in another message, the white pizza recipe and the focaccia recipe from Woodruff's book that I've made which uses this dough. * Exported from MasterCook * Oatmeal Raisin Cookies #5 Recipe By :Cooking Light, June 1994, page 98 Serving Size : 4 Preparation Time :0:11 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup firmly packed brown sugar 6 tablespoons margarine -- softened 1/4 cup sugar 1 egg 6 tablespoons skim milk 1 teaspoon vanilla extract 1 cup all-purpose flour 3/4 teaspoon baking soda 1/2 teaspoon ground cinnamon 1/4 teaspoon salt 1/4 teaspoon ground nutmeg 1 cup quick-cooking oats -- uncooked 3/4 cup raisins Vegetable cooking spray Cream first 3 ingredients at medium speed of an electric mixer until light and fluffy. Add egg; beat well. Add milk and vanilla; beat well. Combine flour and next 4 ingredients; gradually add to creamed mixture, beating well. Stir in oats and raisins. Drop dough by rounded tablespoonfuls onto baking sheets coated with cooking spray. Bake at 375 degrees for 9 minutes or until lightly browned. Cool on wire racks. Yield: 4 dozen cookies (serving size: 1 cookie). >From: louiseh@juno.com - - - - - - - - - - - - - - - - - - - NOTES : Rebecca Treadwell, of Birmingham, Alabama, was an intern in our Test Kitchens one summer. She left us with this tasty treat from her own files. * Exported from MasterCook * Olive Garden Breadsticks Recipe By :Olive Garden (SeniorNet message boards) Serving Size : 8 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Italian Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 bread dough -- frozen -- thaw in greased bowl at room temp Pam Garlic powder Dry oregano leaf -- rub to a -- dust between fingers When dough is soft enough to knead, spray your fingers with Pam or oil and knead just until you can shape into cigar-sized pieces (about 8 to 10). Place these 3" apart on Pam-sprayed cookie sheets. Let rise in warm place until doubled - about 1-1/2 hours. Then holding Pam about 8" from sticks, lightly spray top of each and then dust with garlic powder and oregano. Bake at 375~ about 20 to 25 minutes or until golden brown. Cool in pan on rack to serve within a day or two. Source: Gloria Pitzer. >From: HRMassey@aol.com (Lori) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Olive Garden Salad Dressing Recipe By :Olive Garden (SeniorNet message boards) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups nonfat Italian salad dressing -- low fat or fat free 2 tablespoons Parmesan cheese -- grated 2 tablespoons Sugar -- or equivalent Equal 1 large egg -- or egg beaters -- equal to 1 egg -- or 2 tablespoons nonfat mayonnaise 1/8 cup olive oil Blend all but oil in blender on high speed 1/2 minute or until smooth. Pour this mixture into the top of a double boiler and add 1/8 c oil. Stir gently with a whisk over gently boiling water until it begins to thicken and egg is completely cooked. Chill several hours or overnight before using. If the dressing is too thick, add more Italian dressing as needed. Mix together equal amounts of fresh spinach, iceberg and romaine lettuce. Allow 2 C for each salad. Moisten leaves in dressing, do not saturate; let stand 5 minutes. Add onion rings, radish, etc. Source: Gloria Pitzer >From: HRMassey@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I attempted to lower the fat in this recipe. Recipe originally called for regular Italian dressing, parmesan cheese, mayonnaise, and 1/4 cup oil. Recipe might even turn out good if you eliminate the oil. * Exported from MasterCook * Onion Soup With Black Beans, Lime, Chipotle And Cornbread Crust Recipe By :Hanneman 1997 March Serving Size : 3 Preparation Time :1:00 Categories : Casseroles Eat-Lf Mailing List Mexican & Southwestern Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup hot water -- for soaking 1/4 cup dried tomatoes -- (6 pieces) 1 tablespoon extra light olive oil 1 large sweet onion -- slice into rings as thin as you can 1 pinch salt sugar substitute -- equivalent to 1tsp 2 cups cooked black beans -- rinsed and drained 1 cup canned tomatoes -- chopped and peeled drain and reserve the juice 2 cups vegetable broth -- see detail 1 small garlic clove -- pressed or smashed 1 teaspoon Cre-ole spice -- or less, see recipe 1 teaspoon fresh lime juice -- or malt vinegar 1/2 teaspoon orange zest **FOR BAKED TOPPING: 2/3 cup cornbread mix, Callender's 1/4 cup corn kernels water 2 tablespoons chopped fresh cilantro -- (coriander) 3 tablespoons shredded lowfat cheddar cheese -- or Monterey jack cheese -- optional In a large, heavy soup pot heat the oil and add the onion; saute with a little salt and a little sugar; to brown and caramelize (about 20 mins). Meanwhile... - Puree 1/2 cup of the beans, adding water to smooth (consistency of ketchup) - Strain the water used to soak the (sun-) dried tomatoes and measure; add the reserved juice from the can of tomatoes. Add water or broth to make a full 2 cups of broth for the soup. Chop the tomatoes. When the onions are ready, add the 2 cups of broth, the chopped tomatoes and the rest of the soup ingredients. Reduce heat and simmer, partially covered, about 30 mins to 40 mins (until flavorful). Heat over to 400F. Mix the cornbread mix with the corn and enough water to make the dough spread-able or dollop-able. Transfer helpings of the soup to individual oven proof (pottery) soup bowls; sprinkle with chopped cilantro. Dab with cornbread. (Do not dab the cornbread on too thick). Sprinkle with cheese. Arrange bowls on a sturdy cookie sheet. Bake; 12 to 14 minutes until the cornbread has baked. Serve with a mixed green salad that include spinach, endive, red cabbage, etc. Makes about 4 cups, or 3 bowls: 510 calories, 12.3 g fat, 21.1 % cff, high salt unless you purchase low salt beans and tomatoes. Inspired by a recipe in James McDonald's Beans & Grains (1997) Tip: instead of grating the soft, reduced fat cheese, use a vegetable peeler to shave off thin slices. Refrigerate the third helping and zap in the microwave, on HI about 2 mins, rotate, zap about 1 min more (700 watts). Let stand about 1 min. The Cre-ole spice blend gets stronger as they cook. - - - - - - - - - - - - - - - - - - - NOTES : This is a spicy black bean soup that starts out like French onion.... We simmered it for about 40 minutes before finishing in the oven. The chili peppers were hot enough for us but may be too spicy for some. * Exported from MasterCook * Orange And Onion Rice, Zesty Recipe By :Chicago Tribune Serving Size : 6 Preparation Time :0:30 Categories : Eat-Lf Mailing List Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons water 2 cloves garlic -- minced 1 medium onion -- chopped 2 cups fresh orange juice 2 cups water 2 cups long-grain white rice 1 teaspoon dried oregano 1/4 teaspoon black pepper 1/2 teaspoon ground cinnamon 1/2 teaspoon red pepper flakes Heat 3 tablespoons water in a saucepan and cook garlic and onion over medium heat until just tender, 4-5 minutes. Add remaining ingredients and heat to a boil. Cover and simmer over low heat until the liquid is absorbed, about 20 minutes. >From: Joanne McAndrews Eisenman Per serving: 209 Calories; less than one gram Fat (1% calories from fat); 1g Protein; 50g Carbohydrate; 0mg Cholesterol; 100mg Sodium - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange Banana Shake Recipe By :Cooking Light, April 1997 Serving Size : 4 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups vanilla ice milk -- or other lowfat ice cream 1 1/2 cups orange juice 6 ounces pineapple juice 1 medium banana -- cut in 4 pieces fresh fruit -- optional Place all ingredients in a blender; process until smooth. Garnish with a skewer of fresh fruit, if desired. Serve immediately. MC Formatting by taillon@access.mountain.net - - - - - - - - - - - - - - - - - - - NOTES : Per Serving: Cals - 185 - 15%ff Fat - 3.1g Carb - 37.8g Fiber - 1.1g * Exported from MasterCook * Pancakes With Orange Sauce Recipe By :B.H.&G New Dieter's Cookbook Serving Size : 4 Preparation Time :0:25 Categories : Breakfast Eat-Lf Mailing List Pancakes, Waffles, Crepes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup whole wheat flour 1/4 cup all-purpose flour 1 1/2 tsp baking powder 3/4 cup skim milk 1 tbsp honey 1 tsp cooking oil 2 egg whites -- stiffly beaten Nonstick cooking spray Orange Sauce -- see directions Combine flours, baking powder, and 1/8 tsp salt, set aside. Combine milk,honey, and oil; add to dry ingredients. Stir just till moistened. Fold in egg whites. Spray a cold griddle with nonstick spray, for each pancake, pour about 1/4 cup batter onto hot griddle. Cook till brown, turning when pancakes have bubbly surfaces. Serve with Orange Sauce. ORANGE SAUCE: Combine 2 Tbsp. sugar and 1 Tbsp cornstarch. Stir in 3/4 cup water and 2 Tbsp. frozen orange juice concentrate. Cook and stir till thickened and bubbly. Cook and stir 2 minutes more. Stir in one 11-oz can mandarin orange sections, drained, and 1 Tbsp. finely chopped walnuts. Keep warm. >From: louiseh@juno.com - - - - - - - - - - - - - - - - - - - NOTES : Spray a cold griddle or heavy skillet with nonstick spray coating: heat over medium heat till drops of water dance across the surface of the griddle or skillet. Cook pancakes till golden brown, turning to cook second sides when pancakes have bubbly surfaces and slightly dry edges. * Exported from MasterCook * Parmesan Bread Sticks Recipe By :Mr. Food, Pizza 1-2-3 Serving Size : 16 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup egg whites -- original was 1/4 cup olive oil 1 pound frozen bread dough -- * see note 1/4 cup fat-free parmesan cheese 1 tbsp garlic powder Preheat oven to 450. Prepare baking sheets with cooking spray; set aside. Pour egg whites into a 9 x 13" pan. In another 9 x 13" pan sprinkle with parmesan cheese and garlic powder. Divide dough into 16 pieces and shape each piece into a ball. On lightly floured surface, roll each ball into a rope, 12" long. Dip rope in egg whites, then into the parmesan cheese mixture, coating evenly. Gently twist each rope several times to create a spiraled look, then lay bread sticks on prepared baking sheets, 2" apart. Bake for 12 minutes, or until crisp and golden brown. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - NOTES : Let dough thaw at room temperature about 1 1/2 hours. Instead of using 1/4 cup oil for the bread sticks, I used 1/4 cup egg whites and it worked fine. The egg whites gave the bread sticks a very nice brown color. Now, my husband and I can have pizza and bread sticks any time we want without all the fat. * Exported from MasterCook * Pasta With Garlic And Herbs Recipe By :8 Weeks to Optimum Health, Dr. Andrew Weil Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound pasta -- dried -- orig: 2 tablespoons olive oil 2 tbsp vegetable broth 1 medium onion -- diced 3 cloves garlic -- minced 1 cup dry vermouth Salt to taste 1/4 teaspoon red pepper flakes 1 teaspoon dried whole oregano 2 tablespoons chopped fresh basil -- (or 1 tablespoon dried basil) 1/4 cup chopped fresh parsley Grated Parmesan cheese -- optional While the pasta is cooking, heat the olive oil in a skillet, add the onion and saute until it is translucent. Then add the garlic and saute for a minute more. Add the vermouth, salt to taste, the red-pepper flakes, oregano, basil and parsley. Mix well and cook over medium-high heat for 5 minutes. Pour the sauce over cooked, drained pasta, toss well, and serve with grated Parmesan cheese if desired. Yield: 6 servings Nutritional Information: 395 calories and 16.5 grams of fat (Courtesy of "8 Weeks to Optimum Health" by Dr. Andrew Weil) RECIPE FOR HEALTH, SHOW #RHC127 >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta With Greens Recipe By :8 Weeks to Optimum Health, Dr. Andrew Weil Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup sun-dried tomatoes -- (do not use tomatoes packed in oil) 1 pound pasta -- (penne-rigatoni-twists-etc.) 1 pound greens -- (collards-kale-beet green-chard -- or a mixture of these) -- orig: 2 tablespoons olive oil 2 tbsp vegetable broth 1 large onion -- thinly sliced 1/2 teaspoon red pepper flakes 2 cloves garlic -- minced (2 to 4) 1 tablespoon dried basil 2 tablespoons capers Grated Parmesan Cheese -- optional Soak the sun-dried tomatoes in hot water until soft, about 10 minutes. Drain, cut into pieces, and reserve. Begin cooking with pasta. While pasta is cooking, prepare greens: wash, drain, remove all coarse stems and mid ribs, then chop coarsely and reserve. Heat the olive oil in a skillet, add the onion and red pepper flakes and saute over medium high heat. When onions begin to colour, add the tomatoes and chopped greens, tossing well to wilt. Mash in garlic, add basil and cook for 5 minutes. Add capers with a little of their liquid. Drain the pasta and mix with vegetables. Serve with grated Parmesan cheese if desired. Yield: 4 servings Nutritional Information: 357 calories and 6.5 grams of fat (Courtesy of "8 Weeks to Optimum Health" by Dr. Andrew Weil) RECIPE FOR HEALTH, SHOW #RHC127 >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - -