* Exported from MasterCook * Coconut, Black Sticky Rice And Banana Dumplings Recipe By :Rebecca Wood, THE SPLENDID GRAIN 1997 Serving Size : 6 Preparation Time :0:00 Categories : Desserts Fruit Low Fat Oriental Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup coconut milk, light 2 tablespoons light brown sugar or Sucanat 2 slices fresh ginger -- 1/4-inch thick 1 cup cooked black sticky rice -- freshly cooked and warm 1 teaspoon grated orange peel -- fresh 1/2 teaspoon grated nutmeg -- from nut 6 banana leaves or parchment paper -- see pantry note 1 banana Laotian and Thai dessert tamales. Rebecca has adapted this recipe from traditional Laotian and Thai dessert techniques. In countries where ovens are scarce, these dumplings are served like cakes are in Western countries. PANTRY: Frozen banana leaves are available in markets with a Central or South American clientele. For convenience, Rebecca keeps a packet of banana leaves in the freezer and thaws them just before use. Parchment paper can be used instead of banana leaves, but the flavor will be less interesting. Cut six 8- x 6-inch pieces and six 8-inch lengths of butcher's twine. Proceed as with banana leaves. MILK (dairy) can be substituted for coconut milk. "It is not as good but still tasty." -Rebecca You could substitute Chidori Mai or sushi rice; adjust sugar to taste. 1. Combine the coconut milk, sugar, and ginger in a small saucepan over medium heat and bring to a boil. Lower the heat and simmer for 5 minutes, or until the liquid is reduced to 1/2 cup. Remove from the heat and discard the ginger. Pour the hot liquid over the rice. Stir in the orange zest and nutmeg. Let stand for 15 minutes. 2. Cut the banana leaves into six 8- x 6-inch pieces. Pass each piece over a flame to soften it. Also cut six 8 x 1/4-inch strips to use as ties. Peel and slice the banana crosswise in half. Slice each half lengthwise into quarters. Put 2 scant tablespoons of rice on each leaf. Top with a banana slice. Put another tablespoon of rice on top of the banana. Tightly wrap each packet by folding in the long ends and then folding over the short ends. Eat the 2 extra pieces of banana. Place the packets on a steamer rack over boiling water and steam over medium-high heat for 20 minutes, replenishing the water if necessary. Remove from the steamer and serve warm, allowing guests to unwrap their own dessert packets. VARIATIONS: For a quick dessert, skip the wrapping. Add the rice and seasonings to the hot milk and simmer for 5 minutes, stirring to prevent scorching. Remove from the heat. Cover and let stand for 15 minutes. Serve on fresh mango or papaya slices or in a parfait dish with chopped fruit. EACH: 142 cals, 1g fat (4% cff) >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Confetti Coleslaw Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Low Fat Salads Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound cabbage -- shredded 1 cup jicama -- peeled and shredded 1 red bell pepper -- stemmed, seeded, and julienned 3/4 cup shredded carrots 1/2 cup fresh cilantro -- lightly packed 1 onion -- cut in half 1/3 cup cider vinegar 1/4 cup catsup 2 Tablespoons prepared mustard 2 Tablespoons sugar Salt and pepper to taste 1. In a large bowl, mix cabbage, jicama, bell pepper, and carrots. 2. In a blender or food processor, combine all other ingredients. 3. Add to cabbage mixture and mix well. Season to taste and garnish with fresh cilantro sprigs, if desired. 6 servings per serving: 78 cal, 5.8% from fat >From: "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Corn Fritters Recipe By :Prevention Magazine Serving Size : 12 Preparation Time :0:00 Categories : Low Fat Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces Frozen corn -- thawed 1 Egg 1/2 cup Skim milk 1 tablespoon Butter -- melted 1/2 teaspoon Sugar 1/2 teaspoon Salt 1/4 teaspoon Pepper 1/3 cup Flour 1 teaspoon Baking powder 2 Tablespoons Chives In a food processor, blend the thawed corn until kernels are chopped but not pureed. Add milk, egg, butter, sugar and salt & pepper. Process briefly. Transfer to a bowl and stir in flour and baking powder. Coat a non-stick griddle or skillet with spray and place over med heat until hot. Drop TBS of batter into pan and cook 2-3 mins per side until browned. Optional: add finely chopped onion. Makes about 24 fritters. Two fritters per serving. Variation: instead of corn, add chopped apples to the batter, possibly apple pie spices, after cooking, dust lightly with powdered sugar, happy desert. >From: "Tina Bell" - - - - - - - - - - - - - - - - - - - NOTES : I made these for a dinner party I had on Sunday and they were a big hit. The only change I made was to add 2 Tbs of chives and I used skim milk instead of 1%. One word of caution...make sure the corn is fully thawed before you process it. Otherwise you'll end up with a big corn-sicle. (Trust me) [Penchard@aol.com] * Exported from MasterCook * Couscous Saute Recipe By :"More Lean & Luscious" by Hinman & Snyder Serving Size : 4 Preparation Time :0:00 Categories : Grains & Cereals Low Fat Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Vegetable cooking spray 2 tablespoons low sodium soy sauce 1/4 teaspoon ground ginger 2 cups green pepper -- finely chopped 1 cup carrots -- finely grated 2 tablespoons firmly packed brown sugar -- * see note 2/3 cup boiling water 3 ounces couscous -- uncooked, 1/2 cup *or sweetener equivalent to 6 teaspoons brown sugar. Squirt a heavy skillet with nonstick cooking spray, add the ginger and soy sauce and heat over medium heat. Add the green peppers and carrots. Cover and cook until tender, about 10 minutes. Add small bits of water or dry white wine to prevent sticking if necessary. Stir in the remaining ingredients, cover and remove from the heat. Let stand immediately. Fluff with a fork before serving. >From: "Christine F. Muehling" - - - - - - - - - - - - - - - - - - - NOTES : This is a really good basic recipe, that can be used for any grain. The bouillon gives it a bit of flavor. Substitute grains and rice wherever you might think of potatoes. * Exported from MasterCook * Couscous With Moroccan Spices Recipe By :The New Vegetarian Epicure - Anna Thomas Serving Size : 8 Preparation Time :0:00 Categories : Grains & Cereals Low Fat Mediterranean Pasta Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- For the Sauce: 1 tablespoon olive oil 1/2 large onion -- chopped 6 cloves garlic -- finely chopped 1 teaspoon cumin seed -- lightly toasted -- and ground 1 teaspoon ground turmeric 1/2 teaspoon cinnamon 1/2 teaspoon ground coriander 1/4 teaspoon cayenne 1/2 teaspoon sweet paprika 2 cups light vegetable broth 3 small red tomatoes -- peeled and pureed 1/3 cup dried currants 2 tablespoons fresh lime juice --- For the Couscous: 2 cups vegetable broth 1 1/2 cups water 1 tablespoon butter or margarine 1/2 teaspoon salt 2 cups couscous Heat the olive oil in a nonstick pan and cook the onion and garlic in it until the onion is soft and translucent. Stir in the ground, toasted cumin, turmeric, cinnamon, coriander, cayenne, and paprika. Continue stirring over medium heat for 2 to 3 minutes, then add the vegetable broth, tomato puree, and currants. Simmer the sauce for 10 minutes. Remove the sauce from the heat and stir in fresh-squeezed lime juice to your taste. If you are not planning to use the sauce immediately and want to reheat it before serving, wait to add the lime juice at the last minute. To cook the couscous, heat the broth, water, butter, and salt together in a medium skillet until the liquid boils. Reduce the heat to a simmer, add the couscous, cover the skillet tightly, and leave it on lowest heat for 5 minutes. Then remove the pan from the heat and leave it covered for another couple minutes before fluffing the couscous with a fork. Serve the couscous with roasted vegetables and pass the spicy sauce separately. Serves 8 to 10. REG 1 shared by Karin Baumgardner, Issaquah, WA, USA - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamy Cauliflower Soup #2 Recipe By :Betty Crocker's Healthy Eating 1996 Serving Size : 8 Preparation Time :0:00 Categories : Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups fat-free chicken broth soup -- low sodium 1 medium head cauliflower -- (3 pounds), separated into flowerets (6 cups) 1 large stalk celery -- chopped (3/4 cup) 1 small onion -- chopped (1/4 cups) 1 tablespoon lemon juice 2 tablespoons margarine 1/4 cup all-purpose flour -- Gold Medal 1 1/2 cups skim milk 2 medium green onions -- thinly sliced (1/4 cup) 1/8 teaspoon pepper 1 Dash ground nutmeg Heat 1 can broth to boiling in 3-quart saucepan. Stir in cauliflower, celery, onion, and lemon juice. Heat to boiling; reduce heat to medium. Cover and cook 15 to 20 minutes or until vegetables are tender; do not drain. Carefully pour about half of the cauliflower mixture into blender; Cover and blend in high speed until uniform consistency. Repeat with remaining cauliflower mixture; reserve. Melt margarine in 3-quart saucepan over low heat. Stir in flour. Cook, stirring constantly, until flour is absorbed; remove from heat. Stir in milk and remaining 1 can broth with wire whisk. Stir in onions. Heat to boiling, stirring constantly. Boil and stir 1 minute. Stir in reserved cauliflower mixture, the pepper and nutmeg; cook until hot. Sprinkle with ground nutmeg if desired 8 servings. Serving: Calories 95 Fat, 4g, Cholesterol 2mg, Sodium 420mg, Carbohydrate 11g, Dietary Fibre 2g, Protein 6g. Diet Exchanges: 2 Vegetables 1 Fat. Weight Watchers' Points = 2 >From: "Helen Deacey" - - - - - - - - - - - - - - - - - - - NOTES : The Cauliflower soup is super, really enjoyed it we are going to have to stew for supper tonight. * Exported from MasterCook * Creamy Sweet Potato Soup Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Low Fat Soups & Stews Sweet Potatoes & Yams Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups sweet potato -- peeled and cubed 1 1/2 cups leek -- thinly sliced 1 1/4 cups fat-free chicken broth -- divided 2/3 cup evaporated skim milk 1 1/2 teaspoons dijon mustard 1/2 teaspoon salt 1 dash white pepper 1 dash ground nutmeg chopped leek -- optional Combine sweet potato, sliced leek, and 1/4 cup broth in a 1 1/2 quart casserole; stir well. Cover, and microwave at High 10 minutes, stirring after 5 minutes. Place sweet potato mixture in blender or food processor; process until smooth. Add milk, mustard, salt, pepper, and nutmeg; process 30 seconds or until blended. Garnish with chopped leek, if desired. Serve warm. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crockpot Conversions Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Crockpot Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Time Guide Recipe: Low (200F): High (300F): 15 - 30 min 4 - 6 hrs 1 1/2 - 2 hrs 35 - 45 min 6 - 10 hrs 3 - 4 hrs 50 min-3 hrs 8 - 18 hrs 4 - 6 hrs Ingredients Vegetables Dense vegetables like potatoes, carrots, and other root vegetables should be cut no larger than 1" thick, and placed in the bottom of the pot, since they take longer to cook. Liquids Usually liquids may be decreased in slow cooking - about half the recommended amount. Unless the dish contains rice or pasta, one cup of liquid is usually enough. Pasta and Rice If a recipe calls for cooked pasta to be added, cook it until just slightly tender before adding to the pot. Add 1/4 extra liquid per 1/4 cup uncooked rice, and use long grain converted rice for the best results. For long-cooking recipes, add cooked rice shortly before serving. Beans I find it best to soak beans overnight before cooking them in the crock pot. The Rival brochure recommends pre-soaking then boiling for at least 10 minutes in unsalted water, draining, then add to the recipe. Before adding sugar or acidic ingredients, the beans should be softened first, either in the slow cooker or on the stove top. If your recipe includes tomatoes, salt, or other acidic ingredients, the beans should be tender before beginning. Someone wrote recently that instead of pre-soaking, she cooks her beans (in the crockpot) on low for about 8 hours through the night in water with a little baking soda. In the morning, she drains the beans, adds the ingredients with fresh liquid, then cooks per recipe directions. Cooking times might be shorter using this method. Herbs and Spices Whole herbs are recommended over ground because their flavors hold up over long cooking times. Add ground herbs and spices near the end of the cooking time for best flavor. Milk/Cheese Milk, sour cream, and cream break down over long periods of cooking, and should be added during the last hour. Condensed cream soups are good substitutions for milk and can be cooked for extended times. Cheeses don't generally hold up over extended periods of cooking, so should be added near the end of cooking, or use processed cheeses and spreads. Soups Add water only to cover ingredients in soup, and add more after cooking if necessary for a thinner soup. For milk based soups, add 1 or 2 cups of water and during the last hour, stir in milk, evaporated milk, or cream as called for. *Tina's note: obviously, some of the mentioned ingredients are things that we won't be using. Make your usual substitutions, such as lf soymilk, lf evaporated milk, etc. Preparation Over long cooking, some dishes may lack flavor, but some extra preparation steps can be worthwhile. Though it isn't necessary to brown meats first, flavor is often enhanced by browning, and fat is decreased. Dusting meat or chicken in flour, browning, then deglazing the pan with wine, a little vinegar, or broth and adding that to the pot can make quite a big difference in flavor. To make a flavorful sauce or gravy from your cooking liquid, first make a roux of flour and water (roughly 1 tablespoon of each for each cup of liquid) in a medium saucepan. Skim the fat from the cooking liquid in the slow cooker then add the liquid to the roux. Simmer, stirring, until the sauce is thickened and reduced. Serve with or over meat and/or vegetables. You can also add cornstarch dissolved in water (1 or 2 tablespoons cornstarch to 2 or 3 tablespoons cold water, depending on how much liquid you have) directly to the slow cooker near the end of cooking to thicken the liquids. obtained from web site: http://southernfood.miningco.com/library/weekly/aa980215.htm?pid=2757&cob=ho >From: "Tina Bell" - - - - - - - - - - - - - - - - - - - NOTES : Many of your favorite recipes can be successfully adapted to the Crock-Pot(r)* if you follow a few simple rules. Here you'll find a basic time/temperature guide for converting recipes, some do's and don'ts for specific ingredients, a few tips for making your crock pot dishes more flavorful, and eight recipes. * Exported from MasterCook * Crockpot Home Style Jamaican Chicken Recipe By :All Around the World Cookbook, Lukins, p.368 (modified) Serving Size : 6 Preparation Time :0:30 Categories : Cajun, Creole, Carribbean Chicken Low Fat Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large onions -- chopped 1 bunch green onions -- chopped 29 ounces stewed tomatoes 1 tablespoon curry powder 1/2 teaspoon ground black pepper 1/2 teaspoon ground allspice 2 teaspoons granulated sugar 1/2 teaspoon Tabasco sauce 1/4 cup red wine vinegar 1 teaspoon dried thyme 2 bay leaves 4 boned and skinned chicken breast halves -- cubed 1/4 cup water 2 cups long-grain white rice Combine all ingredients, except rice, in 5 quart crockpot. Cook on low setting for 8-10 hours. Cook rice according to package directions. Serve cooked chicken mixture with cooked rice. >From: Joanne McAndrews - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crunchy Barley Salad Recipe By :Jane Brody - Good Food Book Serving Size : 4 Preparation Time :2:00 Categories : Grains & Cereals Low Fat Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 2/3 cups chicken broth 1 1/3 cups water 1 cup barley 1 cup green pepper -- diced 1 cup carrot -- thinly sliced 1/2 cup red onion -- diced 1/2 cup radishes -- thinly sliced 1/4 cup fresh dill 1/4 cup fresh parsley DRESSING 1 large garlic clove -- peeled & crushed 1/2 teaspoon salt 1/4 teaspoon black pepper 2 tablespoons olive oil 3 tablespoons red wine vinegar In a heavy, medium saucepan, bring the broth and water to a boil. Add the barley. When the boiling resumes, reduce the heat to low, cover the pan, and simmer the barley for 40 to 45 minutes or until it is tender (check after about 30 minutes, and add more water if the barley is dry). While the barley cooks, in a large bowl whisk together the dressing ingredients. When the barley is done, remove the garlic from the dressing, and add the barley to the dressing while the barley is still hot. Toss the ingredients to mix them well. Cover the mixture, and refrigerate it for about 1 hour or longer. Before serving, add the green pepper, carrot, onion, radishes, dill and parsley. Toss the salad well. >From: KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - Serving Ideas : made July 4, 1997 - very good NOTES : This can be served chilled, or eaten warm. If warm, mix the vegetables while the grain is still warm and serve immediately. * Exported from MasterCook * Cuban Black Beans And Rice Recipe By :Prevention Magazine, February 1999, page 124 Serving Size : 4 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Legumes Low Fat Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 14 ounces canned black beans -- drained 1/2 cup minced onion 1 tablespoon minced garlic 1 teaspoon olive oil 1/2 teaspoon ground cumin 3 cups cooked rice salt and pepper 1 cup salsa In a large nonstick skillet, stir black beans, onions, garlic, olive oil, and cumin over med-high heat 5 minutes. Add rice. Season with salt and pepper. Cover and heat through. Top with salsa. Serves 4. Per serving: 287 calories, 2.2g fat, 587 mg sodium. >From: Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curried Cauliflower Soup Recipe By :Nell Newman: Cooking Fast Food & Wine Mar 1999 Serving Size : 4 Preparation Time :0:30 Categories : Grains & Cereals Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup millet, uncooked 1 cup water 1/4 teaspoon salt -----SOUP----- 1 tablespoon olive oil 1 medium onion -- coarsely chopped 3 cloves garlic -- minced 1 teaspoon ground cumin 1 teaspoon ground coriander 1 teaspoon turmeric 1/2 teaspoon cayenne pepper 1/4 teaspoon salt -- may be doubled 2 pounds cauliflower -- cut into 1-inch florets 6 cups low-sodium chicken broth -- divided use or vegetable broth 2 cups fresh peas -- or thawed frozen peas 1) In a medium saucepan, combine the millet with the water and salt and bring to a boil. Cover and simmer over moderately low heat until the millet is tender, about 25 minutes. 2) Meanwhile, heat the oil in a large saucepan. Add the onion and cook over moderate heat, stirring occasionally, until softened, about 5 minutes. Add the garlic, cumin, coriander, turmeric, cayenne and salt and cook, stirring, until fragrant, about 1 minute. Add the cauliflower and 2 cups of the chicken stock or alternative and bring to a boil. Cover, reduce the heat to moderately low and simmer the soup until the cauliflower is very tender, about 15 minutes. 3) Working in batches, puree the soup in a blender or food processor. Return the soup to the saucepan. Stir in the remaining 4 cups of chicken stock or alternative, the cooked millet and the peas and rewarm gently over moderate heat. Season with salt and serve. EACH 241 cals, 5g fat (15%cff) - estimated by Mastercook and kitpath@earthlink.net 3/99 elf, fareshare, veg-recipes This soup was adapted from Nell's recipe as it appears in "Newman's Own Cookbook." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curried Chicken Fried Rice Recipe By :Cooking Light, Sept. 1995, page 128 Serving Size : 2 Preparation Time :0:09 Categories : Chicken Low Fat Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Teaspoon dark sesame oil 1/2 Cup diced onion 1 garlic clove -- minced 6 Ounces boneless skinless chicken breast halves cut into 1/2-inch pieces 1 Cup frozen green peas -- thawed 1/3 Cup low-salt chicken broth 1 Teaspoon curry powder 1/2 Teaspoon ground cumin 1 1/4 Cups cold cooked basmati rice 1/4 Teaspoon salt 1/8 Teaspoon pepper Vegetable cooking spray 2 eggs -- lightly beaten Heat oil in a large nonstick skillet over medium heat. Add onion and garlic; saute 2 minutes. Add chicken; saute 3 minutes. Add peas, broth, curry, and cumin; bring to a boil. Reduce heat, and simmer 2 minutes. Stir in rice, salt, and pepper; cook until thoroughly heated. Spoon mixture into a medium bowl; set aside, and keep warm. Wipe skillet with a paper towel. Coat skillet with cooking spray, and place over medium heat until hot. Add eggs; tilt skillet so eggs cover bottom. Cook 2 minutes or until almost set (do not stir); turn eggs over, and cook an additional minute or until set. Remove the eggs from skillet, and chop. Add chopped eggs to the rice mixture, and stir well. Yield: 2 servings (serving size: 1-1/2 cups). >From aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : I used 1 cup egg substitute and less meat. Also added a cup of bean sprouts with 2 cups of rice. * Exported from MasterCook * Curried Shrimp Kebobs With Couscous Recipe By :Simply Classic by the Junior League of Seattle (1998-ed) Serving Size : 6 Preparation Time :0:40 Categories : Fish & Seafood Grains & Cereals Low Fat Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 skewers 24 large shrimp or approx 1-pound 2 tart apples 3 tablespoons fresh lemon juice 1 tablespoon curry powder 1 tablespoon vegetable oil 1/4 teaspoon salt 1/4 teaspoon pepper 4 green onions -- cut into 1-inch lengths ***COUSCOUS*** 3 cups chicken stock 1 1/2 cups couscous 1/4 cup golden raisins 1/2 teaspoon salt 1/4 teaspoon pepper 1/4 cup roasted peanuts -- chopped Preheat oven to broil or prepare grill. 1. SHRIMP: Peel and devein. APPLES: Core and quarter; cut each quarter into 3/4-inch pieces. 2. SEASON: Place lemon juice, curry powder, oil, salt and pepper in a non-reactive bowl. Add shrimp and apples; toss to coat. 3. SKEWER 2 shrimp, 2 pieces green onion and 2 pieces apple on each of 12 skewers. 4. COUSCOUS: bring chicken stock to a boil. Slowly stir in couscous, raisins, salt and pepper. Remove from heat, cover and set aside. 5. COOK: Adjust oven rack 4 to 6 inches from heat. Broil or grill skewers, turning once until shrimp are cooked, about 3 minutes per side. 6. SERVE: fluff couscous with a fork, place in the center of a large serving platter. sprinkle with peanuts. Place skewers in a spoke pattern over couscous. Serve immediately. SERVE TWO SKEWERS EACH: 398 cals, 18% from fat, (8g total fat), 57g carbs, (7g fiber), 26g protein. Analysis estimated by MasterCook. --Recipe from Simple Classic: The Junior League of Seattle (1998 printing: Nordstrom) --EMAIL from kitpath@earthlink.net 3/99 to ELF, MC - - - - - - - - - - - - - - - - - - - NOTES : Fireproof bamboo skewers by soaking in water for 30 minutes before using. * Exported from MasterCook * Curried Vegetable Stew Recipe By :Good Housekeeping Mag / Colorado Spgs Gazette 1999 Serving Size : 6 Preparation Time :0:00 Categories : Low Fat Rice Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 medium onion -- chopped 5 cups cauliflower flowerets -- small pieces 4 carrots -- sliced 1/4" thick 1 tablespoon minced ginger 3 garlic cloves -- crushed 1 tablespoon curry powder 1 teaspoon cumin 3/4 teaspoon salt 1/4 teaspoon cayenne 30 ounces cooked garbanzo beans -- rinsed and drained 14 1/2 ounces stewed tomatoes -- with juice 1/4 cup golden raisins 1/2 cup water 1/3 cup chopped cilantro -- for garnish 3 cups cooked rice 6 pita bread rounds 30 ounces pear halves sugar cookies Meatless meal : make extra stew and use the leftover later in the week to make a soup, with chicken or tempeh. 1) In a large nonstick skillet, heat oil over medium heat. Add onion and cook 5 minutes. 2) Increase heat to medium-high; add cauliflower florets (1 small head) and carrot s. Cook 10 minutes until vegetables are lightly browned, stirring occasionally. 3) Add (peeled) ginger, garlic, curry powder, cumin, salt and cayenne pepper; cook 1 minute, stirring. 4) Add 2 (15-ounce) cans rinsed and drained garbanzo beans, 1 (14 1/2-ounce) can stewed tomatoes and juice, raisins and water. Heat to boiling over high heat. Reduce heat to low; cover and simmer 15 to 20 minutes or until vegetables are tender and sauce thickens. Stir in chopped cilantro. (From Good Housekeeping magazine.) Complete the meal: serve with rice, warmed pita. Serve pears and cookies for dessert. Each 708 cals, 8g fat (10%) not counting the cookies. >email from kitpath@earthlink.net 3/99 elf - - - - - - - - - - - - - - - - - - - NOTES : PLAN AHEAD: Save half the stew and any leftover rice. Later in the week make Savory Chicken Vegetable Soup. Combine the leftover stew with 3 cups reduced-sodium chicken broth and 2 (5-ounce) cans drained chicken breast (or grill a breast-fillet on the Foreman, dice and add to the soup). Salt and pepper to taste and heat. Add leftover rice. Serve with crackers and a green salad. For dessert, vanilla yogurt (frozen?) topped with convenience caramel sauce is perfect. --Atlanta cookbook author and registered dietitian Susan Nicholson * Exported from MasterCook * Dark Chocolate Bundt Cake Recipe By :Don Mauer, LEAN AND LOVIN' IT (1999) Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup unsweetened applesauce 1 3/4 cups all-purpose flour -- see tips 3/4 cup Dutch cocoa -- see tips 1 1/2 teaspoons baking soda 1/3 cup unsalted butter -- at room temperature 1 3/4 cup granulated sugar 1 egg 1 egg white 1/2 teaspoon almond extract 1 teaspoon vanilla 3/4 cup reduced-fat sour cream 3/4 cup nonfat sour cream Confectioner's sugar, for dusting TIPS: Measure flour by the spoon and sweep method. Dutch baking chocolate is sometimes called European style or European processed chocolate. 1. Place a strainer over a bowl deep enough so the bottom of the strainer doesn't touch the bottom of the bowl. Put the applesauce in the strainer and set aside to drain for 15 minutes: you should 1/3 cup drained applesauce. 2. Place the oven rack in the lower-middle position and preheat the oven to 350 degrees. Using a vegetable and flour spray (such as Baker's Joy), lightly spray a 12-cup bundt pan. 3. In a medium mixing bowl, whisk together the flour, cocoa and baking soda. Set aside. 4. Add the butter to a large mixing bowl and with a mixer beat at medium-high speed for 2 minutes, until light. Scrape down the sides of the bowl, add 1/3 cup of drained applesauce and beat for 3 minutes. Scrape down the bowl, add the sugar and beat for 3 minutes. Add the almond and vanilla extracts and beat for 15 seconds. One at a time add the egg and egg white and beat each for 30 seconds. Scrape down the bowl, add the sour creams and mix at medium speed until combined. Add the flour mixture and mix at lowest speed until just moistened, about 30 seconds. 5. Pour the batter into the prepared pan and bake for 40 minutes, or until a wooden toothpick inserted into the center comes out a touch damp. 6. Cool the cake in the pan for 15 minutes. Invert the bundt pan and release the cake. Cool completely. 7. Dust with the confectioner's sugar just before serving. Makes 12 servings. Compliments of Don Mauer, Mr. Lean and Lovin' It, shares his great-tasting, low-fat recipes the first Thursday of every month during WRAL's 12:30 Report. March 4, 1999. PER SERVING: Calories: 284; Calories from fat: 25.4%. Dietary Fiber: 0.6 grams; Protein: 5.1 grams; Fat: 8 grams; (4.6g of saturated fat); Carbohydrate: 51.1 grams; Cholesterol: 41 mgs; Sodium: 140 mgs. Estimated by Mauer. >From: PatHanneman From ???@??? Thu Apr 08 13:19:21 1999 To: From: "Ellen C." Subject: Cc: Bcc: X-Attachments: Message-Id: - - - - - - - - - - - - - - - - - - - NOTES : This Dark Chocolate Bundt Cake has less than half the fat and fewer calories than the traditional bundt cake - but all of the flavor, and then some. Dutch processed cocoa is one of the keys to the cake's rich flavor. * Exported from MasterCook * Dirty Rice (Redoux) Recipe By :Chrsitine Muehling Serving Size : 1 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Grains & Cereals Low Fat Meats Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound 93% lean ground beef 2 large onions -- coarsely chopped 1 clove garlic -- minced 5 beef bouillon cubes 1 tablespoon brown miso 6 1/4 cups water -- or 2 cans nonfat chicken broth -- 10.5 oz each beef or vegetable 5 cups water 1 dash Worcestershire sauce 1 cup barley 1 cup brown rice 1 tablespoon brown miso -- (heaping) 1 bunch celery -- w/ leaves, chopped 1 bunch parsley -- minced Brown the beef in onions and garlic, adding a little water if it begins to stick. Even at 93% lean, there's usually enough fat to prevent sticking and to drain later. Add either: The water and bouillon cubes and bring to a boil, or The water, 4 bouillon cubes and cans of broth and the Worcestershire(r) sauce and bring to a boil. Add the grains, stirring to coat. Reduce heat to a simmer and cover. Cook for 40-50 minutes, or as long as the instructions for the longest cooking grains state. With 10 minutes remaining in the cooking time, toss in the celery and parsley. Cover again and finish cooking. When cook time is done, stir in the miso, combining it well with the grain. Cover and let sit at least 15 minutes to absorb the remaining liquid. Serve hot, adding a few diced hot peppers if you like. >From: "Christine F. Muehling" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Double Chocolate Cream Tart Recipe By :Cooking Light Serving Size : 12 Preparation Time :0:00 Categories : Desserts Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup All-Purpose Flour -- Divided 1/4 Cup Ice Water 1 Tablespoon Vanilla Extract -- Divided 3/4 Cup Unsweetened Cocoa -- Divided 2 Tablespoons Sugar 1 Teaspoon Salt 1/4 Cup Vegetable Shortening Vegetable Cooking Spray 14 Ounces fatfree condensed sweetened milk 6 Ounces Low-Fat Cream Cheese -- Softened 1 Large Egg 1 Large Egg White 1 1/2 Cups Cool Whip lite(r) -- Thawed 1 ounce cool whip Lite(r) -- Finely Chopped Preheat oven to 350F. Combine 1/4 cup flour, ice water, and 1 teaspoon vanilla, stirring with a whisk until well blended; set aside. combine 3/4 cup flour, 1/4 cup cocoa, sugar, and salt in a bowl; cut in shortening with a pastry blender or 2 knives until mixture resembles coarse meal. Add ice water mixture; toss with a fork until moist and crumbly (do not form ball). Gently press mixture into a 4 inch circle on heavy duty plastic wrap; cover with additional plastic wrap. Roll dough, still covered, into a 13 inch circle. Place dough in freezer 30 minutes or until plastic wrap can be easily removed. Remove top sheet of plastic wrap; fit dough, uncovered side down, into a 10 inch round removable bottom tart pan coated with cooking spray. Remove remaining sheet of plastic wrap. Fold edges under; flute. Pierce bottom and sides of dough with a fork; bake at 350° for 4 minutes. Cool on a wire rack. Place tart pan on a baking sheet; set aside. Beat 1/2 cup cocoa and milk at medium speed of a mixer until blended. Add cheese; beat well. Add 2 teaspoons vanilla, egg, and egg white; beat until smooth. Pour mixture into crust; bake at 350° for 25 minutes or until set (do not overbake). Cool completely on a wire rack. Spread whipped topping over tart; sprinkle with chopped chocolate. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Easy Baked Salmon Fillets Recipe By :Lucky Stores: Seafood 1999 Serving Size : 6 Preparation Time :0:00 Categories : Fish & Seafood Low Fat Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds salmon fillets -- cut for serving 2 teaspoons fresh dill 2 tablespoons lowfat mayonnaise 2 lemons -- juiced salt and black pepper 12 sprigs dill weed -----OPTIONAL ACCOMPANIMENT---- 3 cups hot cooked rice -- tossed with 3 tablespoons sunflower seeds -- lightly toasted and 3 tablespoons finely chopped onion -- red or green Set Oven to 400F. 2) In a baking dish, arrange fillets with skin side down, do not overlap. Squeeze the lemon juice over the fillets. Sprinkle with dill and add salt and pepper. Let stand for fifteen minutes. 3) Bake in a preheated oven approximately twelve minutes for each inch of thickness. Move baking dish to rack near broiler element. Switch over to broil for a few minutes, until mayonnaise begins to brown. Serves 4 to 6 Source: Micheline Hansen, R.D., for Lucky Stores March 1999. NUTRITION 164 cals, 6g fat (31% cff); with rice dish 320 cals, 8g fat (21% cff). estimated by MasterCook >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Especially Onion Dip With Tofu Recipe By :Soy of Cooking, Marie Oser Serving Size : 1 Preparation Time :0:00 Categories : Dips Low Fat Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cups extra-firm lite silken tofu -- such as Mori-Nu lite 3 tablespoons nonfat cream cheese -- or Veganrella cream cheese 1 3/4 ounces onion soup mix 3 cloves garlic 8 ounces waterchestnuts, canned -- sliced 3 scallions -- sliced 1/4 cup soy milk -- or skim milk Makes about 3 cups. Placed drained tofu in a food processor, or blender, and process until smooth.. Add cream cheese and blend. Add dry soup mix and garlic; blend. Add water chestnuts, scallions, and soymilk. Pulse, just to mix, leaving a chunky consistency. Per 2 oz serving: Carbs 6 gm, Fiber 1 gm, Fat 1 gm, Calories 46 >From Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fennel Roasted Carrots And Onions Recipe By :Source: Woman's World May 5, 1998 Serving Size : 4 Preparation Time :0:00 Categories : Grilled, Smoked, Bbq Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups baby carrots -- peeled 1 medium red onion -- halved lengthwise & -- cut into 1" wide slices about 2 cups 2 teaspoons olive oil -- (orig was 2 tbsp) 1 tablespoon dry sherry 1 clove garlic -- minced 3/4 teaspoon salt 1/2 teaspoon fennel seeds 1/4 teaspoon pepper 1 teaspoon fresh tarragon -- minced Preheat oven to 450F. In medium roasting pan combine baby carrots, sliced onion, oil, sherry, minced garlic, salt, fennel seeds and pepper. Roast mixture uncovered, stirring occasionally, until carrots are tender, about 40 minutes. Transfer to serving bowl; sprinkle with minced fresh tarragon. Makes 4 servings. Per serving: 144 cal. 2g protein, 7g fat, 0mg chol, 478 mg sodium, 5g fiber Weight Watcher's Points per serving = 2 MC formatted and WW points added by hdeacey@sympatico.ca - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fettuccine With Mushroom Gorgonzola Sauce Recipe By :Bon Appetit, 10/98 Serving Size : 6 Preparation Time :0:00 Categories : Low Fat Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Tbsps olive oil 1 1/2 Onions -- finely chopped 6 Lg garlic cloves -- minced 1 1/2 Lbs cremini mushrooms -- sliced 3 red bell peppers -- thinly sliced 1 1/2 Lbs fettuccine 1 1/4 Cups fat-free half and half -- * see note 3 Ozs Gorgonzola cheese -- crumbled 3/4 Cup chopped fresh chives 6 Tbsps chopped fresh parsley 3 Tbsps chopped fresh basil * Original recipe called for whipping cream. Heat oil in heavy large skillet over medium heat. Add onions and garlic. Saute until onions are tender, about 8 minutes. Add mushrooms and bell peppers. Saute until tender, about 20 minutes. (Can be prepared 8 hours ahead. Cover and refrigerate. Rewarm before continuing.) Cook fettuccine in large pot of boiling salted water until just tender but still firm to bite. Drain well; return pasta to pot. Meanwhile, add whipping cream and cheese to mushroom mixture. Simmer gently over medium heat until cheese melts, stirring occasionally, about 4 minutes. Stir in chives, parsley and basil. Add sauce to pasta; toss to coat. Season pasta to taste with salt and pepper. Transfer to bowl and serve. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : We had this for dinner last night and it was very good. It was quick and easy. The Gorgonzola ended up being much more subtle than I imagined. I subbed fat-free half and half for the whipping cream, but I'm sure evaporated skim milk would work fine if you can't get the fat-free half and half, and want to keep the fat down. Even though the fat count is fairly low, the calorie count is pretty high, I am guessing due to the pasta. I think you could cut the pasta down a bit and probably reduce the fat even more by reducing the olive oil. * Exported from MasterCook * Five Flavor Oil Recipe By :Barbara Tropp Serving Size : 28 Preparation Time :0:00 Categories : Condiments & Seasoning Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/3 cups Canola Oil -- Or Corn Or Peanut Oil 1/2 cups Japanese Sesame Oil -- Note 1 3 Lg Scallions Cut Into Thick Green And White Rings 10 Quarter-Size Coins Ginger -- Smashed 1 1/2 Tsp Shockingly Pungent Dried Red Chili Flakes 2 Tsp Szechwan Peppercorns copyright Barbara Tropp, 1999 Adapted from China Moon Cookbook (Workman '92) The most versatile of the China Moon family of infused oils, one I use daily. Great for low-heat stir-frying, vinaigrettes, cold noodles, marinating fish and vegetables, etc. Note 1: [Kadoya] Makes 1 3/4 cups. Serving Size 1 - 1 1/2 Tbsp or less 1. Combine all ingredients in a 1 - 1 1/2 quart heavy saucepan. Rest a deep-fry thermometer on the rim of the pot. Bring the mixture to a bubbly 225F over moderate heat, stirring occasionally. Let simmer for 15 minutes; don't let the temperature rise. Put the pot aside and let stand until cool. 2. Strain the oil without pressing down on the solids. Store in an impeccably clean glass jar or plastic squeeze bottle at cool room temperature or in the refrigerator. Note: A bit of cloudiness may develop in the bottom on the jar over time. Pay it no mind. Entered into MasterCook and tasted for you by Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : The Five-Flavor Oil and Chili-Lemon Oil are condiments to be used in the recipes. Barbara uses certain brands and I have put those into [] brackets. She stressed the importance of using these brands to get the same flavor mix that she gets although one can use your favorite brand as a substitute. She also stressed repeatedly the importance of washing the rice. * Exported from MasterCook * Fragrant Rice And Blackeyed Pea Saute Recipe By :Weight Watchers Versatile Vegetarian Serving Size : 4 Preparation Time :0:00 Categories : Legumes Low Fat Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 1 onion -- chopped 4 plum tomatoes -- diced 2 cups cooked Brown Rice 15 ounces cooked blackeyed peas -- rinsed and drained 3 tablespoons chopped flat-leaf parsley 1 tablespoon chopped basil 2 teaspoons rosemary -- minced 1 teaspoon thyme -- minced 2 tablespoons fresh lemon juice 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper In a large nonstick skillet, heat the oil. Add the onion; cook, stirring as needed, until softened, about 5 minutes. Add the tomatoes; cook, stirring, 1 minute. Stir in the rice, peas, parsley, basil, rosemary and thyme; cook, tossing gently, until heated through, about 3 minutes. Stir in the lemon juice, salt and pepper. SERVING PROVIDES: 1 Bread, 1 Fruit/Vegetable, 1 Protein/Milk, 1 Fat. PER SERVING: 235 Calories, 4 g Total Fat, 1 g Saturated Fat, 0 mg Cholesterol, 515 mg Sodium, 43 g Total Carbohydrate, 5 g Dietary Fiber, 8 g Protein, 65 mg Calcium. For similar recipes see Weight Watchers Versatile Vegetarian >EMAIL from kitpath@earthlink.net (Pat Hanneman) 3/99 elf, veg-rec - - - - - - - - - - - - - - - - - - - NOTES : Fresh herbs really wake up black-eyed peas and rice. If you prefer to use fresh, dried or frozen peas, substitute 1 1/2 cups cooked peas for the canned. * Exported from MasterCook * Fresh Herb Mustard Vinaigrette Recipe By :Bill Wavrin, Chef, Rancho La Puerta, Nr San Diego, CA Serving Size : 4 Preparation Time :0:00 Categories : Low Fat Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup fresh basil leaves -- lightly packed 1/4 cup hot water 2 tablespoons white wine vinegar 1 tablespoon extra virgin olive oil 1 large lemon -- prepared 1 medium shallot 2 teaspoons Dijon-style mustard or Grey Poupon 1/8 teaspoon black pepper -- freshly ground Prepare lemon: peeled, pith removed with serrated knife, skin and seeds removed In food processor or blender, combine all ingredients until smooth. Makes about 1/2-cup, or 6 2-tbsp. servings of 32 calories each. Can be refrigerated, covered, up to 5 days. Rancho La Puerta - Located 35 miles southeast of San Diego see http://rancholapuerta.com/ for information, cookbook and reservations. Recipe from July 11, 1998 >kitpath@earthlink.net 3/99 - - - - - - - - - - - - - - - - - - - NOTES : http://rancholapuerta.com/ NOTE: This is intended to be served with a vlf salad. * Exported from MasterCook * Fruit And Cabbage Slaw Recipe By :John Jones (Forwarded) 3/99 Serving Size : 10 Preparation Time :0:00 Categories : Fruit Low Fat Salads Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups packaged coleslaw blend 1 cup chopped unpeeled apple 1/2 cup fat-free mayonnaise or salad dressing 1/4 teaspoon celery seeds 11 ounces mandarin orange segments -- drained, reserving 2 tablespoons juice In large bowl, combine coleslaw blend and apple. In small bowl, combine salad dressing, celery seed and reserved 2 tablespoons mandarin orange liquid; mix well. Pour dressing over salad; toss to coat. Gently fold in orange segments. Cover; refrigerate until serving time. Makes 10 (1/2-cup) servings: each 33 cals (4% cals from fat) NOTE: For a lighter dressing try: half yogurt and half mayo >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruit Punch Recipe By :LBS Serving Size : 8 Preparation Time :0:20 Categories : Beverages Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups unsweetened orange juice 1 quart carbonated water fresh strawberries -- whole 3 cups unsweetened pineapple juice 10 ounces unsweetened strawberries -- frozen orange slices Blend: orange juice, pineapple,strawberries. Add : carbonated water. Place in ring mold: whole strawberries and orange slices. Add : punch Freeze Chill remaining punch serve from bowl with ice ring floating in punch. >From: "Tina Tapping" - - - - - - - - - - - - - - - - - - - NOTES : Here is a wonderful drink that we had at a party. Hope you enjoy. * Exported from MasterCook * Garden Harvest Salad Recipe By :Bill Wavrin, Chef, Rancho La Puerta, Nr San Diego, CA Serving Size : 4 Preparation Time :0:00 Categories : Low Fat Salads Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups medium broccoli florets 2 cups medium cauliflower florets 2 large carrots -- cut into half-inch slices 1/2 pound asparagus -- trimmed 2 medium zucchini -- cut into one-inch slices 2 yellow squash -- cut into one-inch slices 2 cups lowfat cottage cheese 2 lemons -- halved Stir-fry vegetables individually until just tender but crisp; chill. Divide vegetables, cottage cheese and lemons onto four plates. Makes 4 servings of 188 calories each. (about 2 g fat) Rancho La Puerta - Located 35 miles southeast of San Diego see http://rancholapuerta.com/ for information, cookbook and reservations. Recipe from July 11, 1998 >kitpath@earthlink.net 3/99 - - - - - - - - - - - - - - - - - - - NOTES : http://rancholapuerta.com/ * Exported from MasterCook * Giant Oatmeal Drop Cookies Recipe By :http://www.cookinglight.com/food/requests/requests.html Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Grains & Cereals Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup packed dark brown sugar 2 tablespoons butter or stick margarine -- softened 1/2 cup applesauce 1 large egg 1 1/2 cups all-purpose flour 1 1/2 cups regular oats 1 teaspoon baking soda 1 teaspoon ground cinnamon 1/4 teaspoon salt 1/2 cup raisins 1/2 cup chopped walnuts 1 1/2 teaspoons vanilla extract Cooking spray Judging from the e-mail we get, saying that many of you have a sweet tooth isn't a stretch. The buzz this week is about the Giant Oatmeal Drop Cookies, from the last page of the March issue of Cooking Light. Teeny-weeny wimpy cookies they aren't. Full of nuts, raisins, and even applesauce, these cookies are as big as plates. No, no, they're bigger than that. They're as big as the moon. Well, the flavor is that big. Cooking Light 1. Preheat oven to 350F. 2. Beat sugar and butter at medium speed of a mixer until well-blended (about 5 minutes). Add applesauce and egg; beat well. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, oats, soda, cinnamon, and salt. Add flour mixture to sugar mixture; beat at low speed until well-blended. Stir in raisins, walnuts, and vanilla. 3. Using 3 level tablespoons per cookie, drop dough 2 inches apart onto baking sheets coated with cooking spray; flatten slightly. Bake at 350F for 10 to 15 minutes. Remove cookies from pans; cool on wire racks. Yield: 15 cookies (serving size: 1 cookie). CALORIES 196 (23% from fat); FAT 4.9g (sat 1.3g, mono 1.3g, poly 1.9g); PROTEIN 4.2g; CARB 34.7g; FIBER 1.9g; CHOL 19mg; IRON 1.5mg; SODIUM 150mg; CALC 28mg >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : We tried these cookies last night. they were okay but not great. They tasted more like scones. So dry! And they didn't spread naturally (no fat!). Very difficult to spread with a spatula. We baked them at 350F and started testing for doneness at 12mins - dry on outside, raw still on inside. next batch I tried to spread more. anyway - recipe made about 24 cookies, not 15. SUGGEST you add vanilla after mixing in the eggs. (I used one medium egg, which is not quite 1/4 cup: added egg-substitute to make up the difference.) Has anyone else tried these? :lowfat baking is oxymoron and I'm the moron!: -pat * Exported from MasterCook * Greek Couscous Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Grains & Cereals Low Fat Mediterranean Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Cups Water 1 Cup Couscous 1/2 Teaspoon Dried Oregano 1 1/2 Cups Plum Tomatoes, Diced 1 Cup Cucumber -- Peeled And Diced 1/3 Cup Crumbled Feta Cheese 1/4 Cup Ripe Olives -- Halved 3 Tablespoons Diced Red Onion 15 1/2 Ounces Chickpeas, Canned -- Drained 1/4 Cup Water 3 Tablespoons Lemon Juice 1 1/2 Tablespoons Extra-Virgin Olive Oil 1/4 Teaspoon Salt 1/4 Teaspoon Coarsely Ground Pepper Bring 1 1/2 cups water to a boil in a medium saucepan; stir in couscous and oregano. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Combine couscous, tomatoes, and next 5 ingredients (tomatoes through chickpeas) in a bowl; set aside. Combine 1/4 cup water and remaining ingredients; stir well with a whisk. Pour dressing over couscous mixture, tossing gently to coat. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Greek Turkey Burgers Recipe By :Source: Woman's World Magazine September 8, 1998 Serving Size : 6 Preparation Time :0:00 Categories : Burgers & Loaves Grains & Cereals Low Fat Mediterranean Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup fat-free yogurt -- plain 2 cloves garlic -- minced 3 tablespoons fresh mint -- chopped 3/4 teaspoon salt -- divided 1/4 teaspoon pepper 1 1/2 pounds extra lean ground turkey breast meat 1/2 cup feta cheese -- crumbled 8 olives -- Kalamata, pitted and chopped 3 large pita bread -- cut in half whole-wheat 1 large tomato -- sliced 1 small onion -- red, sliced Line a sieve with a paper towel. Pour yogurt into sieve set over bowl. Let drain 30 minutes. In bowl combine garlic, mint and 1/4 tsp. salt. Stir drained yogurt into garlic mixture; chill until ready to serve. Preheat grill or broiler. In bowl combine turkey, cheese, olive, remaining 1/2 teaspoon salt and pepper. Form into 6 patties. Grill or broil until cooked through, 6-7 minutes, turning once. Serve burgers in pita bread with tomato, onions and yogurt sauce. Makes 6 servings. WW Points per burger = 6 Per Burger: Calories 286, Fat 7g, Fiber 1g. MC formatted and WW points added by hdeacey@sympatico.ca - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Green Beans With Bacon Balsamic Vinaigrette Recipe By :Cooking Light Serving Size : 1 Preparation Time :0:00 Categories : Low Fat Meats Salad Dressings Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Pounds Green Beans 2 Slices Bacon 1/4 Cup Minced Shallots 3 Tablespoons Chopped Almonds 2 Tablespoons Brown Sugar 1/4 Cup Balsamic Vinegar Cook green beans in boiling water for 2 minutes. Drain and rinse under cold water. Drain well; set aside. Cook bacon in a small skillet over medium-high heat until crisp. Remove bacon from skillet. Crumble; set aside. Add shallots to bacon fat in skillet; saute 1 minute. Add almonds; saute 1 minute. Remove and cool. Add sugar and vinegar; stir until sugar dissolves. Add crumbled bacon. Pour vinaigrette over beans, tossing gently to coat. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Harvest Rice Recipe By :Http://www.usarice.com/domestic/recipes/harvrice.htm Serving Size : 6 Preparation Time :0:00 Categories : Fruit Low Fat Rice Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon vegetable oil 1 cup carrots -- julienned 1 cup green onions -- sliced 2 cups apples -- unpeeled and chopped 3 cups cooked brown rice 1/2 cup seeded raisins 1 tablespoon sesame seeds 1/2 teaspoon salt Heat oil in large skillet over medium-high heat. Cook and stir carrots 3 to 5 minutes until tender-crisp. Add onions and apples; cook 3 to 5 minutes. Stir in rice, raisings, sesame seeds and salt. Cook, stirring, 1 to 2 minutes or until thoroughly heated. ALTERNATIVE: Microwave Oven Instructions Combine carrots and oil in 2-quart microproof baking dish. Cook on HIGH 2 to 3 minutes or until tender crisp. Add onions and apples; continue cooking on HIGH 3 to 4 minutes. Stir in rice, raisins, sesame seeds and salt. Cover with wax paper and cook on HIGH 3 to 4 minutes, stirring after 2 minutes, or until thoroughly heated. Makes 6 servings. Nutrition estimated by usarice: Each serving provides 210 calories, 4 grams protein, 4 grams fat, 41 grams carbohydrate, 5 grams dietary fiber, 0 milligrams cholesterol and 212 milligrams sodium. 17%cff kitpath@earthlink.net 3/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hash Brown Rice (Cooked Short-grain Rice) Recipe By :Rebecca Wood, THE SPLENDID GRAIN 1997 Serving Size : 4 Preparation Time :0:30 Categories : Low Fat Oriental Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons unrefined sesame oil 1 small onion -- chopped 3 cups cooked short-grain or slightly sticky rice 2 tablespoons rice flour or other flour 1/4 cup lowfat milk or soy milk salt and pepper -- to taste Leftover rice has been the inspiration for many innovative dishes in Rebecca's home. This is one of the most successful. You could serve it with eggs-over-easy and a rasher of bacon or as it: a substitute for hash brown potatoes. 1. Heat the oil in a 7-inch heavy skillet over medium heat. Add the onion and saute for 5 minutes. 2. Combine the rice, flour, milk, salt and pepper and spread evenly over the onion, pressing down firmly to pack. Cover and cook for about 20 minutes, or until the bottom is golden and the rice is set. Carefully invert onto a serving plates. Cut into wedges and serve hot. PANTRY: Short Grain Rice has almost round kernels that cling together once cooked because of its high percentage of the starch, amylopectin. This rice is slightly more nutrient dense than medium or long grain rice, and is preferred in the macrobiotic diet. EACH 290 CALS, 8G FAT (24%) estimated by mastercook. EMAIL from kitpath@earthlink.net (Pat Hanneman) 3/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hazelnut Pear Bread Recipe By :Cooking Light Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Fruit Grains & Cereals Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 Cup Hazelnuts 1 Cup Pear -- Coarsely Shredded 3/4 Cup Sugar 3 Tablespoons Vegetable Oil 1/2 Teaspoon Grated Lemon Rind 1/2 Teaspoon Vanilla Extract 1 Large Egg -- Lightly Beaten 1 Large Egg White -- Lightly Beaten 1 1/2 Cups All-Purpose Flour 1/2 Cup Whole-Wheat Flour 1 1/4 Teaspoons Baking Powder 3/4 Teaspoon Ground Cinnamon 1/2 Teaspoon Salt 1/2 Teaspoon Baking Soda Baking Spray With Flour Preheat oven to 350°. Place hazelnuts on a baking sheet. Bake at 350° for 15 minutes, stirring once. Turn nuts out onto towel. Roll up towel, rub off skins. Chop nuts; set aside. Combine pear and next 6 ingredients (pear through egg white) in a large bowl. Combine hazelnuts, all-purpose flour, and last 5 ingredients (all-purpose flour through soda), and add to pear mixture, stirring just until flour mixture is moist. Spoon batter into an 8X4 inch loaf pan coated with baking spray. Bake at 350° for 1 hour and 5 minutes or until a wooden pick inserted in the center comes out clean. Cool bread in pan 10 minutes on a wire rack, and then remove from pan. Cool bread completely on wire rack. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hearty Chili Recipe By :Prevention Magazine, February 1999, page 128 Serving Size : 4 Preparation Time :0:00 Categories : Chilis Low Fat Potatoes Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups cubed baked potatoes 28 ounces canned low-fat chili 1/4 cup salsa low fat cheddar cheese -- for garnish crushed baked tortilla chips -- for garnish Heat all ingredients through. Serve topped with shredded cheese and crushed chips. Serves 4. Per serving: 332 calories, 11.6g fat, 762mg sodium. >From: Kathleen - - - - - - - - - - - - - - - - - - - NOTES : Prevention Magazine says "Cook once--eat all week." Well, these potato recipes won't feed your family all week, but bake some potatoes and you have a start on the weekly menu using these recipes. A version of the Hearty Chili was posted a few days ago. * Exported from MasterCook * Hearty Potato Chili Recipe By :Prevention, Feb 1999 (modified) Serving Size : 4 Preparation Time :0:20 Categories : Chilis Low Fat Potatoes Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large baking potatoes 30 ounces lowfat vegetarian chili with beans 1/4 cup salsa 2 ounces shredded lowfat cheddar cheese 2 ounces baked tortilla chips Scrub potatoes and pierce several times with a fork. Bake at 425 for 45 to 60 minutes, or until easily pierced with a knife. Potatoes can be cooked ahead of time. Cool and refrigerate until needed. In a medium saucepan, mix 3 cups cubed baked potatoes (about 2 large), lowfat chili, and salsa. Heat through. Serve topped with shredded lowfat cheddar cheese and crushed baked tortilla chips. >From: Joanne McAndrews - - - - - - - - - - - - - - - - - - - NOTES : This was good and easy. I used Hormel canned vegetarian chili with beans (99% fat free). * Exported from MasterCook * Herbed Bulgar Recipe By :"More Lean & Lucsious" by Hinman & Snyder Serving Size : 6 Preparation Time :0:00 Categories : Grains & Cereals Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces bulgur -- (1 cup) 2 cups water 1 tablespoon margarine -- optional 1 tablespoon dried parsley 2 tablespoons dried onions 1/2 teaspoon ground sage 1/2 teaspoon savory salt and pepper -- to taste In a medium saucepan, combine all ingredients. Cover and bring to a boil over medium heat. Reduce heat to low and simmer 15 minutes, until all the liquid is absorbed. >From: "Christine F. Muehling" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Herbed Rice Recipe By :Prevention Magazine, February 1999, page 124 Serving Size : 4 Preparation Time :0:00 Categories : Low Fat Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup minced onions 1/3 cup celery -- minced 1/3 cup raisins 1/4 cup nonfat chicken broth 1 teaspoon olive oil 2 cups cooked rice 1 cup bread crumbs 1 teaspoon poultry seasoning In a large nonstick skillet, stir onions, celery, raisins, broth, and olive oil over med-high heat 3 minutes. Stir in remaining ingredients. Heat through. Serves 4. Per serving: 285 cal, 2.8g fat, 226 mg sodium. >From: Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honey And Roasted Barley Risotto Recipe By :Keith Luce, Spruce Restaurant Serving Size : 14 Preparation Time :0:00 Categories : Grains & Cereals Low Fat Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 shallots -- minced 2 garlic cloves -- minced 2 celery stalks -- diced fine 2 tablespoons olive oil 1 tablespoon butter 1/4 cup arborio rice -- (risotto) 3 1/2 quarts roasted butternut squash soup -- see recipe 1/4 cup barley -- toasted, cooked 1/4 cup butternut squash -- diced small 1/4 cup Romano cheese -- grated salt and black pepper 1. In a saucepan over moderate heat, saute shallots, garlic and celery in oil and butter until tender. Add rice, stirring to coat well. Do not let grains brown. 2. Add 3 1/2 cups soup in small batches, stirring continuously. 3. Add barley and squash. Continue cooking in same manner until rice is tender but al dente. Add cheese. Adjust seasoning. 4. Per portion, spoon a dollop of risotto into center of soup bowl. Ladle 1 cup soup around risotto. >Melissa's Specialty Foods May 1998: guest chef, Keith Luce, Chef, Spruce Restaurant, Chicago, Illinois -- email from 2/99 Kitpath (Pat Hanneman) serve as: Butternut Squash Soup With Honey And Roasted Barley Risotto - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honey Mustard Dip #2 Recipe By :Savor the Flavor by Gail Becker, RD 1994 Serving Size : 16 Preparation Time :0:00 Categories : Dips Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup yogurt cheese 1 tablespoon Dijon-style mustard 1 tablespoon honey 1 teaspoon sweet 'n Low(r) sweetener In a small bowl, combine all the ingredients; stir until well blended. Cover and refrigerate until ready to use. Yield 1 cup. per tablespoon: 10 cals, 2g carb, 0fat. Free exchange. The dip will keep in the refrigerator up to 1 week. To thin, add lowfat milk, juice, or fat-free broth. >email from kitpath@earthlink.net 3/99 - - - - - - - - - - - - - - - - - - - NOTES : TO MAKE YOGURT CHEESE - Place 1 pint plain nonfat yogurt without gelatin in a colander lined with cheese cloth or a dampened paper coffee filter. Place over a deep bowl. Cover and refrigerate 6 to 8 hours or overnight until thick. Discard the liquid. The cheese can be used as an ingredients or in place of sour cream. Just 15 cals per tbs, fat free. * Exported from MasterCook * Inscrutable Quinoa Pilaf Recipe By :"Complete Vegetarian Kitchen" by Lorna Sass Serving Size : 4 Preparation Time :0:20 Categories : Grains & Cereals Low Fat Oriental Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 3/4 Cups water 1/4 Pound snow peas -- thawed or fresh 1 Tablespoon dark sesame oil 1 Small garlic clove -- finely chopped 1 Small onion -- finely chopped 5 sliced green onions -- greens & whites 1 Tablespoon fresh ginger -- grated 2 Tablespoons low sodium soy sauce -- more to taste 1 1/2 Cups quinoa -- uncooked 1 Tablespoon toasted sesame seeds 1/8 Teaspoon Szechuan peppercorns -- or black pepper If using fresh snow peas, destring and blanch them. Slice the snow peas into thin, diagonally cut slices. Set aside. Heat the oil in a large, heavy saucepan and saute the garlic, onion and scallion whites for 2 minutes. Add the ginger, water and 1 tbl soy sauce or tamari. (Watch for sputtering oil!) Scrape up any bits of onion that stick to the bottom of the pot. Bring to a boil and stir in the Quinoa, cover and reduce heat to simmer, for 15 minutes. Turn off the heat and let stand, 5 minutes. Fluff up the Quinoa, stirring in the reserved snow peas, scallion greens, sesame seeds and pepper. Add more soy sauce, tamari or sesame oil to taste. Serve hot or at room temperature. >From: "Christine F. Muehling" - - - - - - - - - - - - - - - - - - - NOTES : The fat content can be reduced by lessening the sesame seeds and toasting them to bring out the sesame flavor. This baby can be made with rice, brown rice, barley, and/or quinoa. I've done them all, making certain to measure the liquids appropriately. Since most are unfamiliar with Quinoa, 1/2c makes about 1 cup. Preferring my peppers to be al dente, I do not, EVER, parboil them. Cooking them in a covered pan with all this liquid does the trick, then they're firmer and delicious, rather than slimy and limp. But that's a personal thing. * Exported from MasterCook * Japanese Steamed Tofu And Vegetables Recipe By :Natural Health, March 1999* Serving Size : 4 Preparation Time :0:00 Categories : Low Fat Oriental Tofu Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup soy sauce 1 1/2 tablespoons mirin or rice wine 1 teaspoon rice wine vinegar 1 tablespoon fresh ginger root -- minced 1 tablespoon minced garlic 32 ounces lowfat firm tofu -- drained -- and cut into 1-inch cubes 3 cups broccoli florets -- small pieces 3 cups cauliflower flowerets -- small pieces 2 cups carrots -- thinly sliced 4 scallions -- thinly sliced 1. Bring an inch or so of water to boil in pot fitted with steamer basket or insert. Cut four 12-inch squares of aluminum foil and lay them flat on work surface (or see Note below). 2. Combine soy sauce, mirin, vinegar, ginger, and garlic in large bowl. Add tofu to marinade and toss gently. Place one quarter of tofu cubes and marinade in center of each piece of foil. Crimp foil together to create four sealed packets. 3. Place broccoli, cauliflower, and carrots in steamer basket or insert. Place tofu packets over vegetables and steam over medium heat for 8 to 10 minutes, or until vegetables are tender. 4. Transfer each packet to shallow bowl. Carefully snip packet open with clean kitchen shears (to avoid burning yourself) and slide tofu and juices into bowl. Surround tofu with vegetables and garnish with scallions. Serve immediately. Note: if you don't wish to wrap food in aluminum foil, use four small covered heatproof bowls that will fit on your steamer rack. PER SERVING: 14% cff - 192 cals, 22 g protein, 3 g fat, 22 g carbs, 8 g fiber, 879 mg sodium, 213% vitamin A, 177% vitamin C, 15% calcium. Estimated by publisher *Recipe from "Eating for a Healthy Glow," By Victoria Abbott Riccardi in Natural Health Magazine, March 1999. >kitpath@earthlink.net 3/99 - - - - - - - - - - - - - - - - - - - NOTES : This light yet flavorful Asian dish contains vitamin A-rich carrots, vitamin C-rich cauliflower, and broccoli, which is a terrific source of both vitamins. The tofu supplies lots of low-fat protein in addition to iron and zinc. Garlic is a good source of selenium. * Exported from MasterCook * Jasmine Rice Recipe By :South Beach Brasserie-Greater Miami and Beaches Magazine Serving Size : 6 Preparation Time :0:25 Categories : Low Fat Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup jasmine rice 1 piece ginger -- (thumb size) 1 cup water 1 ounce rice wine vinegar 1 ounce mirin Bring water,mirin, ginger and rice wine to vinegar to a boil. Wash the rice three times and add to boiling liquid. When liquid simmers remove from heat and cover. let rest for 8-10 minutes.FLuff.. >From: BGL - - - - - - - - - - - - - - - - - - - NOTES : I made this rice a few weeks ago ..It has a nice flavor! * Exported from MasterCook * Jubilee Rice With Chicken And Winter Vegetables Recipe By :Barbara Tropp Serving Size : 4 Preparation Time :0:00 Categories : Chicken Low Fat Rice Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Jubilee Rice 2 cups Cold Water -- Spring Water Best 1 Tbsp Five-Flavor Oil (see recipe) 1 1/2 teaspoons Chili-Lemon Oil -- Note 1 (see recipe) 1 Yellow Onion -- Cut Into 3/8" Dice 2 Sm Leeks -- Note 2 And/Or Celery -- Note 2 1 Carrot -- Peel Cut Lengthwise Then Cut Crosswise 1/8 " Half-Moons 1/3 Lb Napa Cabbage -- Note 3 3 cups Cubed Cooked Skinless, Chicken Breasts -- Boneless 2 Tsp Kosher Salt -- To 3 Tsp 1/4 Tsp Roasted Szechwan Pepper-Salt -- To 1/2 Tsp copyright, Barbara Tropp 1999 Note 1: or hot chili oil to taste Note 2: white and light green part only, slit lengthwise then cut crosswise into 1/4" moons, rinsed, and/or -- 2 inner stalks celery with leaves, cut crosswise into 1/4" moons Note 3: to 1/2 lb napa cabbage, cut crosswise into 1/2" ribbons or into 1/2" squares Lundberg's "jubilee" blend of brown and short-grain rice makes this an exciting dish. Feel free to use short-grain white and/or brown rice in its place. 1. Put the rice in a bowl, cover generously with cold water, then stir while the water turns cloudy. Tilt the bowl to drain, add more cold water, then repeat. Drain well. 2. Put the rice and water in a non-stick pot with a tight-fitting lid. (For older rice that's dryer, you'll need a bit more water.) Bring the water to a boil over high heat, then reduce the heat to its lowest setting and cover the pot. (For an electric stove, move the pot to a coil pre-set to low.) Cook the rice for 20 minutes. Don't remove the lid. 3. Transfer the pot to a cool burner and let it sit undisturbed for 10-15 minutes. Then remove the lid and fluff the rice with a wooden paddle or spoon. If dry, sprinkle with additional water, stir to mix, and return the covered pot to low heat 5-10 minutes until the water is absorbed. 4. Heat a non-stick wok or large, deep skillet over medium-high heat until hot. Add the oils, swirl to coat the pan, then add the onions. Stir-fry until translucent, then add the leeks and stir-fry until the onions turn golden, adjusting the heat so they sizzle without scorching. Add the carrots, toss to blend, then add the cabbage and toss to mix. Cover the pot and let the vegetables steam until tender-crisp, 4-5 minutes, stirring midway. 5. Add the rice and toss well to blend. Add the chicken and mix. Season with salt to taste, then heighten the flavor with a generous sprinkle of pepper-salt. Serves 4 -5 as a one-bowl meal. (Leftovers steam up perfectly.) Jeff enjoyed the flavor combinations in this. Entered into MasterCook and tasted for you by Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : The Five-Flavor Oil and Chili-Lemon Oil are condiments to be used in the recipes. Barbara uses certain brands and I have put those into [] brackets. She stressed the importance of using these brands to get the same flavor mix that she gets although one can use your favorite brand as a substitute. She also stressed repeatedly the importance of washing the rice. Cal 622.3 Total Fat 8.9g Sat Fat 1.6g Carb 82.3g Fib 3g Pro 49.1g Sod 1220mg CFF 13.2% * Exported from MasterCook * Kale With Cinnamon Recipe By :The Vegetarian Way, Mark & Virginia Messina Serving Size : 4 Preparation Time :0:00 Categories : Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium onion -- minced 1 teaspoon vegetable oil -- (orig was 1 tbsp) 1 clove garlic -- minced 1/8 teaspoon ground cinnamon 1 pound kale -- finely chopped 1 cup vegetable stock 1 teaspoon red wine vinegar salt and pepper chopped fresh chives Saute the onion in the oil for 5 minutes. Add the garlic and cook for 2 more minutes. Stir in the cinnamon, and add the kale, tossing it to coat with the mixture. add the vegetable stock. Cover and simmer for 15 minutes. Season with vinegar, salt and pepper, and chopped fresh chives. Formatted and posted by Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Keema With Spiced Rice Recipe By :Ladies Home Journal (modified) Serving Size : 5 Preparation Time :0:30 Categories : Indian Low Fat Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 1 medium onion -- finely chopped 1 tablespoon fresh ginger root -- minced 2 cloves garlic -- minced 1 cinnamon stick 1 tablespoon ground coriander 2 teaspoons ground cumin 1/4 teaspoon ground red pepper 1 pound ground turkey 2 tablespoons tomato paste 1 tablespoon fresh lemon juice 2 tablespoons water 1 cinnamon stick 20 whole black peppercorns 12 whole cardamom pods 8 whole cloves 2 cups long-grain white rice 4 cups water 1/2 cup chopped fresh cilantro Preparation of Keema: In medium skillet, heat olive oil over medium heat; add onion and cook until tender, about 5 minutes. Add ginger and garlic, cook 1 minute, stirring constantly. Add cinnamon stick, coriander, cumin, and ground red pepper, cook 1 minute longer. Stir in ground turkey, tomato paste, and lemon juice. Cook over medium-high heat until meat is browned, stirring often. Reduce heat to low and simmer until rice is cooked. Preparation of Spiced Rice: In medium saucepan, heat 2 tablespoons water over medium heat. Add cinnamon stick, peppercorns, cardamom pods, and cloves. Cover and cook just until spices begin to pop, about 2 minutes, swirling the pan occasionally. (Heated spices can be transferred to a piece of cheesecloth to make a spice bag. Tie with string and return to saucepan) Add rice to spice mixture and cook 1 minute, stirring. Add 4 cups water and heat to boiling over high heat. Reduce heat to low; cover and simmer for 20 minutes, or until rice is tender and liquid is absorbed. To serve, stir cilantro into meat mixture; heat through. Spoon Keema over spiced rice. >From: Joanne McAndrews - - - - - - - - - - - - - - - - - - - NOTES : We made this for dinner last night and it was great. We had to go to an Indian grocery store to get the cardamom pods, but it was worth it. We'll definitely make this again. * Exported from MasterCook * Lamb And Barley Soup Recipe By :Make It Fresh - Weight Watchers' Magazine Serving Size : 4 Preparation Time :0:00 Categories : Grains & Cereals Low Fat Meats Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 pounds lamb, cubed -- leg & 1" pieces Cooking Spray 2 cups cabbage -- green & coarsely chopped 2 cans fat-free beef broth -- (10-1/2 ounce) 1 cup water 1 cup carrots -- chopped 1 cup onions -- chopped 1 cup rutabaga -- peeled & chopped 1/3 cup barley -- quick-cooking 1 teaspoon dried thyme 1/4 teaspoon garlic powder 1/4 teaspoon ground allspice 1/4 teaspoon pepper 1 whole bay leaf Trim all visible fat from leg of lamb, and cut lamb into 1-inch cubes. Coat a Dutch oven with cooking spray, and place over medium-high heat until hot. Add lamb cubes, and cook 5 minutes or until browned. Add cabbage and remaining ingredients; bring to a boil. Cover, reduce heat and simmer 20 minutes or until lamb is tender, stirring occasionally. Discard bay leaf. Yield 4 servings (Serving size is 2 cups) POINTS: 6 Exchanges 4 lean meat, 2 Veg., 1 Starch Per serving: Calories 331, Protein 38.6, Fat 6g, Carbohydrates 27.9g., Fibre 5.8g, Chol 119mg, Iron 4.7mg, Sodium 1,084mg Calcium 70mg >From: "Helen Deacey" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lazy Lasagna Recipe By :Cooking Light Serving Size : 9 Preparation Time :0:00 Categories : Casseroles Italian Low Fat Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound ground round beef 26 ounces Low-Fat Spaghetti Sauce 16 ounces nonfat cottage cheese 2 Tablespoons Grated Parmesan Cheese Vegetable Cooking Spray 8 Ounces Lasagna Noodles, Precooked 1 Cup Cheddar Cheese, Lowfat -- Shredded Fresh Parsley -- Optional Preheat oven to 350F. Cook meat in a large nonstick skillet over medium-high heat until browned, stirring to crumble. Drain well, and return meat to pan. Add sauce; bring to a boil. Reduce heat and simmer 5 minutes. Combine cottage and Parmesan cheeses in a bowl; set aside. Spread 1/2 cup meat mixture in bottom of a 13X9 inch baking dish coated with cooking spray. Arrange 4 noodles over meat mixture; top with half of cottage cheese mixture, 1 cup meat mixture, and 1/3 cup cheddar cheese. Repeat layers, ending with noodles. Spread remaining meat mixture over noodles. cover and bake at 350° for 30 minutes. Uncover; sprinkle with 1/3 cup cheddar cheese, and bake 5 more minutes or until cheese melts. Let stand 10 minutes before serving. Garnish with parsley, if desired. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Leek And Potato Soup #5 Recipe By :Eating Well Secrets of Low-Fat Cooking Serving Size : 6 Preparation Time :0:00 Categories : Low Fat Potatoes Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Tsp Olive Oil 3 Leeks -- trimmed washed and -- thinly sliced -- (3 Cups) 2 Garlic cloves -- minced 1 1/2 Tsp chopped fresh Thyme -- or 1/2 tsp dried Thyme leaves 5 1/2 Cups Fat Free low-sodium vegetable stock -- or Chicken broth -- (I use a combo of both) 1 1/4 Lb Potatoes -- peeled and -- cut into small chunks 1/2 Cup Nonfat sour cream -- (compliments flavor nicely) Salt & Pepper to taste In a Dutch oven or soup pot, heat oil over low heat. Add leeks and cook, stirring, until softened (about 10 mins). Add garlic and thyme; cook for 2 minutes more. Pour in broth, increase heat to medium and bring to a boil. Reduce heat to low and simmer, uncovered, for 10 minutes. Pour the soup through a strainer set over a large bowl. Puree the leeks in a food processor or blender until smooth, adding some of the broth if necessary. Return puree and broth to the soup pot. Add potatoes and simmer, covered, until potatoes are soft (10-15 minutes). Remove from heat and mash potatoes thoroughly with a potato masher. Stir in sour cream*, salt and pepper. Return to low heat and heat until hot but not boiling. Serve hot or chilled. *I usually serve the soup into bowls, then add a dollop of sour cream and swirl over the top - looks pretty) Makes about 6 cups for 6 servings - Calories 103.3, Fat 1.3g, Carbs 18.1g, Fiber 2.1g, Protein 20.5g, Sodium 277mg, CFF 7% >From: "Stacie Ciaffredo" Recipe By :Barbara Tropp Serving Size : 8 Preparation Time :0:00 Categories : Low Fat Oriental Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Whole Lotus Leaves -- To 5 Leaves 2 cups Short-Grain White Rice 8 Chinese Black Mushrooms -- Or Japanese Black Mushrooms 2 cups Cold Water -- Spring Water Best 2 Tbsp Chili-Lemon Oil -- Or Hot Chili Oil 1 Lg Carrot Cut To 1/8" Dice 4 Sm Leeks -- Note 1 2 Stalks Celery -- Note 2 1 Tsp Kosher Salt -- Note 3 1/2 Tsp Roasted Szechwan Pepper-Salt -- Note 4 Note 1: or 1 large leek, white and light green part only, slit lengthwise then cut crosswise into very thin moons, rinsed if necessary Note 2: inner stalks celery with pale leaves, cut crosswise into thin moons Note 3: Barbara uses [Diamond] brand Note 4: I am sending a copy of her recipe for this also...as well as for her chili-lemon oil. The northern Chinese-style version of the Cantonese dim-sum dish, this is done with shortgrain white rice instead of sticky rice. The lotus leaves give the rice a flavor like green tea. Makes 8 rice packets. 1. Cover the lotus leaves with cold water and let soak several hours or overnight. Drain. 2. Cover the mushrooms with cold water and let soak until soft, ideally overnight. Drain and squeeze to remove excess water. Snip and discard stems, then cut caps into a fine dice. 3. Put the rice in a bowl, cover generously with cold water and stir. Tilt the bowl to drain, add more cold water, then repeat 4-5 times until the water turns mostly clear. Drain well. 4. Combine the mushrooms, sausage, rice and water in a non-stick pot with a tight-fitting lid. (For older rice that's dryer, you'll need a bit more water.) Bring the water to a boil over high heat, then reduce the heat to its lowest setting and cover the pot. (For an electric stove, move the pot to a coil pre-set to low.) Cook the rice for 20 minutes, then set the pot aside undisturbed for 20 minutes more. Spoon the rice into a large bowl and fluff with a wooden paddle or spoon. 5. Heat the oils in a skillet over moderate heat. Add the carrot, leeks and celery, and stir until hot. Sprinkle with salt and pepper-salt, and stir to combine. Scrape the mixture over the rice and toss with your hands. Toss with more salt and pepper-salt to taste. The mixture should be keenly seasoned. 6. Cut, wrap and tie the leaves as demonstrated, using a cup of rice per package. Steam over high heat 10-15 minutes, then serve. Notes: Look for lotus leaves without holes. When you wrap them, put the green side in. Entered into MasterCook and tasted for you by Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : The Five-Flavor Oil and Chili-Lemon Oil are condiments to be used in the recipes. Barbara uses certain brands and I have put those into [] brackets. She stressed the importance of using these brands to get the same flavor mix that she gets although one can use your favorite brand as a substitute. She also stressed repeatedly the importance of washing the rice. Cal 235.4 Total Fat 3.9g Sat Fat 0.5g Carb 45.5g Fib 2.5g Pro 4.2g Sdo 372mg CFF 14.9%