* Exported from MasterCook * Tempeh Adobo Recipe By :The New Soy Cookbook - Lorna Sass Serving Size : 1 Preparation Time :0:00 Categories : Low Fat Tvp, Seitan, Tempeh Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces tempeh, preferably mixed grain 3 tablespoons fresh lime juice 2 tablespoons olive oil 2 tablespoons soy sauce 1 tablespoon mild chili powder 2 large garlic cloves -- minced 1 1/2 teaspoons oregano 1 teaspoon cumin 1 teaspoon chipotle in adobo, pureed 1. Cut the tempeh into 3 equal pieces crosswise. Cut each pieces in half horizontally to create a total of 6 thin slabs. 2. Spoon the remaining ingredients into a 1-quart zip-loc bag or lidded container. Mix well. Add the tempeh, seal, and shake gently to coat the pieces. Marinate at room temperature for 1 hour or refrigerate overnight, shaking gently from time to time. 3. Gently transfer the tempeh to a large nonstick skillet. Set over high heat until the tempeh sizzles. Cover, reduce the heat to low, and cook for 3 minutes. Flip the tempeh over, cover, and cook an additional 3 minutes. Uncover and saute over medium-high heat, flipping the tempeh as needed, until the slabs are browned and crusty on both sides. Serves 2 or 3. TEMPEH ADOBO NUGGETS: Cut the browned tempeh into 1/4-inch dice. Eight ounces of tempeh yields about 2 1/4 cups nuggets. REG 4 shared by Karin Baumgardner, Issaquah, WA, USA [ksbaum@aol.com] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tempeh Ragout Recipe By :Soyfoods USA, Vol. 4, No. 2 Serving Size : 4 Preparation Time :0:00 Categories : Low Fat Soups & Stews Tvp, Seitan, Tempeh Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 oz. tempeh -- cut into cubes 1 clove garlic -- minced 1 tsp vegetable bouillon 2 tablespoon soy sauce 1 can tomato sauce -- (15 oz.) 1/2 cup carrot -- sliced 1 tsp oregano 1/2 tsp thyme 1/2 tsp basil 1/2 tsp paprika 1/2 tsp black pepper 2/3 cup mushrooms -- sliced 1 bell pepper -- chopped 1 large onion -- chopped 1/2 cup celery -- chopped 1 teaspoon soy oil -- (orig was 1 tbsp) Mix bouillon and soy sauce in a bowl (microwave to dissolve, if necessary). Add cubed tempeh and mix together. Let sit. Saute carrots, celery, onion, garlic in soy oil: then add bell pepper and saute until tender. Add tomato sauce, seasonings, mushrooms and flavored tempeh. Simmer 5-10 minutes. (Serve over rice or noodles.) Makes 4 servings. Serving size: about 1 1 /2 cups. Per serving: 223 calories, 8 g fat, 1 g saturated fat, 16 g protein, 25 mg carbohydrate, 0 mg cholesterol, 1425 mg sodium, 9 g dietary fiber >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Terrific Three Grain Bread; Toasted Grains Recipe By :Internet-Village 1999 Serving Size : 12 Preparation Time :0:00 Categories : Bread Machine Breads Grains & Cereals Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup rolled oats 1/2 cup pearl barley 3/4 cup milk -- plus 2 tablespoons milk 1 1/2 teaspoons vegetable shortening 1 cup bread flour 2/3 cup whole wheat flour 2 teaspoons brown sugar 1/2 teaspoon salt 1 teaspoon active dry yeast PREHEAT oven to 350F. 1. Spread the barley and oats in a shallow baking pan. 2. Bake for 15 minutes, stirring every five minutes. 3. Let the barley and oatmeal cool to room temperature. 4. Place the barley and oatmeal in a blender and chop until the mixture is the consistency of flour. 5. Add all of the ingredients to the bread machine as directed by the manufacturer. each slice: 95 cals, 2g fat 16% cff. NOTE: Do not use quick cooking barley or oats. SUBSTITUTION: 3/4 cup plus 2 tablespoons water and 3 tablespoons dry milk can be substituted for the milk. Recipe courtesy of Wen Zientek, an iVillage Community Member 1999 iVillage, Inc. at ultranet TIPS: do not use instant oats. Barley needs gluten so adjust the dough if necessary. >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Three Bean Vegetable Chili Recipe By :LHJ ONLINE http://www.lhj.com Serving Size : 8 Preparation Time :0:00 Categories : Chilis Legumes Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup dried roman or cranberry beans -- rinsed & picked over -- OR 1 can cannellini beans -- drained and rinsed 1 cup dried black beans -- rinsed & picked over -- OR 1 can black beans -- drained and rinsed 1 tablespoon olive oil 2 1/2 pounds acorn squash -- peeled and cut into -- 1/2-inch cube (4 1/2 cups) 2 cups chopped onions 1 cup chopped green bell pepper 1 cup chopped red bell pepper 1 tablespoon chopped garlic 1 teaspoon cumin 1 teaspoon grated fresh ginger 2 teaspoons salt 1 can whole tomatoes in juice -- (28 oz.) 16 ounces canned chickpeas -- drained and rinsed -- (16 or 19 oz.) 1 can vegetable broth -- (14 1/2 oz.) 1/4 cup finely chopped chipotle in adobo 1/2 cup fresh cilantro leaves 1/2 cup lowfat monterey jack cheese -- shredded 1. Place beans in 2 separate saucepans. Add water to each to cover by 2 inches. Bring to boil; boil 2 minutes. Cover; let stand 1 hour. Drain and rinse beans separately. Return to pans and cover each with 6 cups water. Bring to boil. Reduce heat; cover and simmer 40 to 45 minutes until tender. 2. Meanwhile, heat oil in Dutch oven over medium heat. Cook squash, onions, bell peppers and garlic 5 minutes. Stir in cumin, ginger and salt; cook 1 minute. Add tomatoes, chickpeas and broth. Bring to boil; reduce he at to medium-low. Cover and simmer 20 minutes. 3. Drain beans; reserve 2 cups cooking liquid. (If using canned beans, substitute 2 cups water.) Stir beans, chipotle and reserved liquid into Dutch oven. Simmer 10 minutes, until beans are heated through. Garnish with cilantro leaves and cheese. Makes 8 servings. PER SERVING WITHOUT CHEESE Calories 320 Total Fat 4 g Saturated Fat 0 g Cholesterol 0 mg Sodium 1,103 mg Carbohydrates 59 g Protein 16 g DAILY GOAL Calories 2,000 (F), 2,500 (M) Total Fat 60 g or less (F), 70 g or less (M) Saturated Fat 20 g or less (F), 23 g or less (M) Cholesterol 300 mg or less Sodium 2,400 mg or less Carbohydrates 250 g or more Protein 55 g to 90 g Converted by MC_Buster. "Karen Sonnessa" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Three Grain Salad Recipe By :Hay Day Country Market Cookbook, by Kim Rizk Serving Size : 10 Preparation Time :2:00 Categories : Grains & Cereals Low Fat Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups water coarse salt 1 cup wheat berries -- rinsed well 1 cup pearl barley rinsed well -- see tip 1 cup millet, uncooked -- see pantry note 2 large lemons -- zested and juiced 1 orange -- zested 6 scallions -- trimmed white and light green parts -- chopped 1/2 cup chopped fresh parsley -- preferably Italian flatleaf parsley 1/3 cup chopped fresh mint leaves 1/3 cup dried currants 3 tablespoons extra virgin olive oil -- may be doubled freshly ground black pepper Preparation: cook: 1 hr; chill 1 hr. 1. Bring the water to a boil in a large saucepan. Add 1 teaspoon salt and the wheat berries. Reduce the heat, cover, and simmer for 30 minutes. Add the barley, and cook for another 20 minutes. 2. Meanwhile, toast the millet in a large dry skillet over medium-high heat, stirring and shaking the skillet until you hear the grains "pop" and see them turn a shade darker, about 5 minutes. 3. After the barley has cooked for 20 minutes, add the millet to the pot with the barley and wheat berries, and cook until all the grains are tender and the water has been completely absorbed, about 10 to 15 minutes. (Drain excess water if any should remain.) 4. Transfer the cooked grains to a large bowl. Add the lemon zest, orange zest, scallions, parsley, mint, and currants to the grains. Toss well. 5. Whisk the lemon juice and oil together in a small bowl. Season to taste with salt and pepper and pour over the salad. toss and chill for at least 1 hour before serving. (The original recipe calls for 8 tablespoons of oil to 3 tbs fresh lemon juice or juice of one lemon.) EACH 1/2 to 2/3- cup (approx): 221 cals, 20% from fat, (5g total fat), 42g carbs, (7g fiber), 6g protein. Analysis estimated by MasterCook. SERVING IDEAS: *Hollow out ripe tomatoes and fill. *Serve as a bed for grilled shrimp or pork tenderloin. -- ZESTING TIP: Peel the lemon and orange zest with a hand-held zester; or use a vegetable peeler and then cut the strips of zest into thin slivers. -- RINSING GRAINS TIP: Unless the package specifically forbids it, all grains (including rice but excluding arborio rice) should be rinsed well before cooking. Grown in fields like any other vegetables, they may contain earth or even tiny pebbles: inspect the grains. -- PANTRY : MILLET has a delicate flavor. It readily absorbs seasonings and adds texture to soup, salads and pilafs. "The late Bert Greene, our most trusted authority on the subject of grains, taught us the technique of toasting the grain in a dry skillet before cooking it, to bring out the best flavor." To buy, look for millet in specialty and health-food markets. A small, perfectly round bead, millet should be bright gold and have very little aroma. It has a relatively long shelf life, so when you find it, don't hesitate to purchase a little extra; you can store it in an airtight jar in a cool dry place for several months. -- ABOUT THAT BIRDSEED -- Millet for the birdfeeder is unhulled and unfit for human consumption. Don't even think of using it. ---The "Hay Day" country market opened it's doors in 1978 as a farm stand in Westport, CT. It grew into a market that offers fruits and vegetables, as well as breads, cheeses, and prepared foods. Today there are more than a dozen Hay Day locations across the East Coast. Kim Rizk is a professional cook and food writer who's been involved in many aspects of the Hay Day business, both in and out of the kitchen. The HAY DAY COUNTRY MARKET COOKBOOK was published (ppr) by Workman Publishing, New York (1998) ISBN 0-7611-0025-3 ---email from kitpath@earthlink.net 3/99 to ELF, RC, MC - - - - - - - - - - - - - - - - - - - NOTES : "We sell tons of this in the summer; if you like the lemon and mint flavors of a good tabbouleh, you'll like this, too. Light and refreshing, it's a great introduction to some of the new and nourishing grains we're all supposed to be eating." -Kim * Exported from MasterCook * Tips For Chipotles In Adobo Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Information, Tips, Misc. Low Fat Mexican & Southwestern Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** I just dump the remaining canned chipotle peppers and sauce into a zip lock freezer bag and lay the bag flat in the freezer. When I need some, I just break off a piece. Seems to keep forever this way. I do the same thing with tomato paste when the recipe calls for a tablespoon or so. [GwynneC@aol.com] --- Are they canned in vinegar? I've kept them for a long time by transferring the whole contents of the can to a plastic container and refrigerating it. I also make "refried" beans by dumping the chipotles and a can of pinto beans into a sauce pan and making a paste out of them with my wand-style hand held blender. Make a pot of beans with the peppers and a bottle of beer. Make a paste of them and add to catsup for a spicy catsup. Or use as a mayo substitute on a chicken breast sandwich. Dump them into your jar of picante sauce. --- - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tips For Cleaning Crabmeat Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Fish & Seafood Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** I thought I'd give a quick hint on picking crab meat. Generally it's blue crab meat you need to pick, not dungeness or Alaskan (for the record.) What we do here (here being the restaurant business in Washington, DC, suburb of Maryland ) is to spread it out on a cookie sheet. Put it in the oven at about 250F until you can see the shell and cartilage it in. It turns brighter white, where the crab meat is a bit grayer. Hard to describe, but once you do it you'll see what I mean. It's really easy to get beautiful crab without breaking up the nicer sized pieces hunting for shell you'd mess anyway! The heat doesn't hurt the crab, because blue crab meat is sold steamed, (in answer to someone's question earlier). Hope this helps you make impeccable crab dishes! ["Christine F. Muehling" ] --- I live in Potomac, MD Love to know what restaurant???? And around here the blue crab we buy at our local supermarkets is in vacuum packed. Get it on ice at the seafood counter. It's already cooked and out of the shell of course. But you need to "pick over" it to remove any stray fragments of shell or cartilage. [Terry Pogue ] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tips For Yogurt Cheese And Flavored Soft Tofu Recipe By :"Christine F. Muehling" Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Information, Tips, Misc. Low Fat Spreads & Sandwiches Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Although I agree yogurt cheese "has been done," It's always worth giving someone new to this neat, versatile stuff some tips. Gawd knows it's bland and kinda icky on it's own! I use my old Mr. Coffee coffee basket and filter to strain my yogurt. The Mr. Coffee is long gone, but the basket has lived 1000 lives! It balances very well. Another tip I find makes my life really easy, is to mix any herbs or spices I might want in the resultant cheese into the yogurt *before* I strain it!! It gives the flavors time to meld, and it's much easier to mix in while liquidy than it is later when strained The cheese, using delicious vanilla yogurt or coffee yogurt, even makes a great "sour cream" topping for cheesecake. I love it!! I also puree silken tofu, stir in spices, and strain it in the same manner. Very effective! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tofu Corn Puffs Recipe By :The Vegetarian Way, Mark & Virginia Messina Serving Size : 1 Preparation Time :0:00 Categories : Burgers & Loaves Grains & Cereals Low Fat Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup cashews 1/2 cup water 1/2 pound tofu 2 tablespoons nutritional yeast 1 small onion -- finely chopped 2 cups corn kernels -- fresh or frozen 1/4 teaspoon dried basil 2 cups fresh whole wheat bread crumbs vegetable oil for frying Makes 8 patties. Place the cashews and water in a blender and process until the cashews are completely pureed. Add the tofu and nutritional yeast and blend until all the ingredients are well mixed. Place the mixture in a bowl and stir in the onion, corn, basil, and bread crumbs. For the mixture into patties and brown them in a small amount of vegetable oil. Formatted and posted by Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : "These are light and airy and make wonderful burgers." * Exported from MasterCook * Tofu Mayonnaise Dips Recipe By :"Tina Bell" Serving Size : 1 Preparation Time :0:00 Categories : Dips Low Fat Salad Dressings Spreads & Sandwiches Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Basic dip: 1/3 part nonfat mayonnaise 2/3 part lowfat tofu rice wine vinegar --- Blue Cheese dip or salad dressing: Add to basic dip: 1 part water 1 part dried chives -- or fresh chives bleu cheese dried onions -- optional --- Basic mix plus chopped veggies I use tofu to make dips. 1/3 fatfree mayonnaise, 2/3 mori-nu lite tofu, add a little rice-vinegar to taste if you want a more sour-cream effect. Add any seasoning combinations/lowfat mixes that you like. My favorites are blue cheese salad dressing mix and fresh chives or rehydrated dried chives (1 part water to 1 part dried chives, microwave 1 minute per part, then add to mix), or same with onion, rehydrated onion. I also add other seasonings to taste, you can even add in some finely chopped vegies (I recommend the food processor if possible). My kids and I love these dips for all kinds of things, plus salad dressing, fish topping, mix 1 T into cooked vegies, etc. If you aren't using it up fast enough, finish it off by adding it to some mac and cheese mix for an interesting new version. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tortellini And Asparagus Vinaigrette Recipe By :Marion Burros, Modified 3/99 Serving Size : 4 Preparation Time :0:30 Categories : Italian Low Fat Pasta Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound tortellini, spinach-filled -- see pantry note 2 cups broccoli florets -- steamed 2 cups asparagus spears -- trimmed cut into 1-inch lengths 1 1/2 cups cut carrots -- finely julienned 1/2 cup fat-free mustard vinaigrette -- see pantry note 2 tablespoons minced parsley 2 teaspoons minced fresh thyme 2 tablespoons minced fresh basil 1 large garlic clove -- crushed 3 tablespoons minced green onions salt freshly ground black pepper 4 teaspoons fat-free parmesan cheese -- topping Make salad at least 30 minutes ahead so that the flavors have time to develop. PANTRY: You will need tortellini stuffed with your choice of filling: spinach, nuts, cheese, mushroom, and/or meat. VINAIGRETTE: To make a standard (not low-fat) vinaigrette: whisk 1/4 cup olive oil, 3 tablespoons white wine vinegar and 2 teaspoons Dijon mustard. 1) Cook the pasta according to package directions; drain and rinse under cold water. Steam the broccoli florets, asparagus and carrots. 2) Whisk the vinaigrette in a bowl large enough to hold all the ingredients. 3) Stir in the parsley, thyme, basil and garlic. 4) Add the tortellini, broccoli, asparagus, carrots and green onions and stir gently. Season with salt and pepper. Top with cheese. Cover. Refrigerate. 6) To serve, return to room temperature. 4 servings. EACH 292 cals, 9g fat (27% cff) estimated by MasterCook. >Recipe adapted from one credited to Marion Burros. >>Orlando Ramirez, The Press-Enterprise, 03/10/99(Wed), "Asparagus" >>>Edited: Lowfat; plus Parmesan (topping) by kitpath@earthlink.net (Pat Hanneman) - - - - - - - - - - - - - - - - - - - NOTES : Here's a pasta salad idea for a light dinner or portable lunch. * Exported from MasterCook * Turkey Barley Soup #2 Recipe By :"Make Mine Low Fat-- And Tasty, Too!" Serving Size : 6 Preparation Time :0:45 Categories : Grains & Cereals Low Fat Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound skinless turkey light meat -- ground 2/3 cup pearl barley -- see pantry note 3 1/4 cups fat-free beef broth 3 3/4 cups no-salt-added whole tomatoes -- chopped juice from canned tomatoes water -- if needed 2 cups frozen mixed vegetables 1. Cook ground turkey in Dutch oven over medium heat, stirring occasionally, until turkey is white; drain. (about 5 mins). 2. Stir in barley, broth, and tomatoes. Heat to boiling, stirring occasionally; reduce heat. Cover and simmer 15 minutes. 3. Stir in frozen vegetables. cover and simmer about 10 minutes or until barley is tender. Makes about 7.5 cups; each 1.25 cup 282 cals with 23% cff (7g fat). -- "Make Mine Low Fat-- And Tasty, Too!" (1995) Cookbook Publishers, Inc.; 10800 Lakeview Avenue or P.O. Box 15920; Lenexa, KS 66285-5920: http://www.cookbookpub.com/ (Collection of lowfat recipes from fund-raiser cookbooks.) --Email from kitpath@earthlink.net PANTRY NOTE: Pearl barley is a refined grain like white rice or corn grits. Both medium-cooking (35-40 mins) barley and quick barley (20 mins) are available. >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : NOTES : This comes from a book i got as a bonus for buying Ruthie Wornall's Culinary Mystery: Murder in Guanajuarto (self-published but distributed on the web by watershed http://st4.yahoo.com/watershed/) She has another mystery and a number of 3-ingredient cooking books -- I haven't tried her recipes yet. This recipe uss 6-ingredients or less. * Exported from MasterCook * Turkey Cutlets With Apple Chutney Recipe By :Cooking Light Serving Size : 2 Preparation Time :0:00 Categories : Fruit Low Fat Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cups Granny Smith apple -- chopped 1 cup diced tomato 3/4 cup onion -- thinly sliced 3 tablespoons brown sugar 2 tablespoons cider vinegar 1/8 teaspoon ground cloves 1/8 teaspoon ground ginger 8 ounces turkey breast slices 1/8 teaspoon salt 1 dash white pepper 1 teaspoon oil vegetable cooking oil Combine first 7 ingredients in a small saucepan, and bring to a boil. Cover, reduce heat, and simmer for 45 minutes, stirring occasionally. Remove apples mixture from heat, and let stand 10 minutes. Cover and chill. Sprinkle turkey with salt and pepper. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add turkey to skillet; saute 2 minutes on each side or until done. Serve turkey with apple chutney. >From: Sherilyn - - - - - - - - - - - - - - - - - - - NOTES : Note: refrigerate remaining chutney in an airtight container for up to 2 weeks. * Exported from MasterCook * Turkey Fried Rice Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Low Fat Oriental Rice Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons Light brown sugar 1 teaspoon Fresh ginger -- minced 1/4 teaspoon Crushed red pepper 1/2 cup Rice vinegar 3 tablespoons low-sodium soy sauce 2 tablespoons Water 1 tablespoon Crunchy peanut butter 2 teaspoons Vegetable oil 1 pound turkey light meat, skinless -- cut into strips 2 cloves Garlic -- minced 4 cups Cooked rice 1/4 cup Green onions -- chopped 3 tablespoons unsalted peanuts -- chopped 2 tablespoons Green onions -- optional Combine first 7 ingredients in a bowl, stir with whisk until blended. Heat oil in large non-stick skillet. Add turkey and garlic, stir-fry 3 mins or until turkey is done. Add rice and fry 2 mins. Remove mixture from skillet and keep warm. Add vinegar mixture to skillet and bring to boil, cook 3 mins. Return turkey mixture to skillet and stir-fry 1 min. Remove from heat and stir in 1/4 cup chopped green onions and peanuts. Garnish with green onions if desired. Serving size 1 cup. >From: Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Rice is one of my favorite things to eat. Too bad it has so many WW points...(sigh) Cal 320 Fat 6.3 Fiber 1.5 CFF 17.9% * Exported from MasterCook * Unfried Chicken Recipe By :Joan Lunden's Healthy Cooking (1996) Serving Size : 4 Preparation Time :0:00 Categories : Chicken Grains & Cereals Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup whole wheat flour 1/4 cup corn flake crumbs 1/2 teaspoon dried oregano -- or a blend salt and pepper -- to taste 2 egg whites -- lightly beaten 2 skinless chicken breast -- cut in two 2 skinless chicken legs 2 skinless chicken thighs Preheat the oven to 350degF. In a shallow bowl, toss together the flour, cornflakes, Italian seasoning, and salt and pepper to taste. Dip the chicken pieces in the egg whites, and then coat them all over with the flour mixture. Arrange the chicken in one layer on a rack in a shallow roasting pan, and bake it in the oven for 1 hour. Note that other spices could be use, such as 1/2 teaspoon thyme, rosemary, paprika or 1/4 cayenne. Per serving (approx): 331 cals; 28% CFF; 10 g fat, 172 mg sodium. 27% calories from fat. SOURCE: (From _Healthy Cooking with Joan Lunden_ by Joan Lunden and Laura Morton. (1996) New Life Entertainment, Inc. ISBN 0-316-53588-5) Source "kitchen PATh" phannema@wizard.ucr.edu (MC3:1997) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vanilla Ginger Orange Yogurt Cheese Recipe By :"Jo in Minnesota" Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Low Fat Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 quart nonfat vanilla yogurt 1 teaspoon fresh ginger -- grated 1 tablespoon orange zest Hanneman wrote:<> Having been brought up in a "waste not, want not" world, I always either use this whey (liquid) from plain yogurt in a soup liquid, potato water, bread making water or if all else fails, pour it over the dog or cat's food. It is highly nutritious and what you might have eaten if you ate the yogurt in the usual way. My favorite yogurt cheese is non-fat vanilla yogurt, a quart, mixed with about a teaspoon of freshly grated ginger, a tablespoon of orange zest, and placed in the colander in the above method to make cheese. The left over whey or liquid is very fine as a breadmaking liquid, and the cheese itself is wonderful on whole wheat toast. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Veal With Mushroom Sage Ragout Recipe By :Bon Appetit Light And Easy Serving Size : 2 Preparation Time :0:00 Categories : Low Fat Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 Cups canned unsalted chicken broth 2 Cups small broccoli florets 4 Ounces fresh shiitake mushrooms -- quartered -- (if large cut each into 8 pieces) 4 Ounces button mushrooms -- quartered 6 Cloves garlic -- thinly sliced 1 Tablespoon minced fresh sage -- plus 1 Teaspoon minced fresh sage 2 Teaspoons fresh lemon juice 2 Teaspoons arrowroot 2 Teaspoons olive oil 8 Ounces veal scallops -- well trimmed Heat broth in heavy large skillet over medium heat. Add broccoli and cook until just tender, about 3 minutes. Using slotted spoon, transfer broccoli to small bowl and reserve. Boil broth until reduced to 1 1/2 cups, about 5 minutes. Add all mushrooms, garlic, 1 tablespoon sage, lemon juice and arrowroot. Simmer until sauce thickens and mushrooms are tender, 6 to 8 minutes. (Can be prepared up to 6 hours ahead. Cover broccoli and sauce separately and refrigerate. Brush heavy large skillet with 1 teaspoon oil. Season veal with salt and pepper. Add half of veal to skillet and cook 2 minutes per side. Transfer to plate and keep warm. Repeat with remaining oil and veal. Meanwhile, reheat sauce over low heat. Add broccoli and remaining 1 teaspoon sage to sauce. Season to taste wit salt and pepper. Ladle sauce over veal and serve. Serves 2. Per serving: calories, 300; fat, 9 g; sodium, 177 mg; cholesterol, 88 mg >From: "Tina Bell" - - - - - - - - - - - - - - - - - - - NOTES : Any variety or combination of mushrooms can be used for this dish. * Exported from MasterCook * Vegetable Croquettes Recipe By :The Vegetarian Way, Mark & Virginia Messina Serving Size : 8 Preparation Time :0:00 Categories : Burgers & Loaves Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound broccoli -- chopped 1/4 pound green beans -- chopped 2 carrots -- chopped 1 onion -- finely chopped 2 cloves garlic -- minced 2 cups fresh bread crumbs 1/4 cup unbleached all-purpose flour 2 tablespoons soy milk 1 teaspoon dried basil salt and pepper -- to taste 1 tablespoon vegetable oil -- up to 2T as needed Makes 8 patties. Steam the broccoli, beans, and carrots until tender. Process the steamed vegetables in a food processor with the onion and garlic. Puree. Mix in the bread crumbs and flour. Stir in the soymilk and basil, and season with salt and pepper. Refrigerate the mixture for at least one hour. Form the mixture into patties. Heat the oil in a large frying pan and saute the patties on each side until they are browned. Drain them on paper towels. Serve with salsa or ketchup. Formatted and posted by Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetable Patties With Spicy Tomato Chutney Recipe By :Basic Flavorings: Chiles (1996) Clare Gordon-Smith Serving Size : 4 Preparation Time :0:00 Categories : Burgers & Loaves Condiments & Seasoning Low Fat Sweet Potatoes & Yams Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ---VEGETABLE PATTIES--- 1 1/4 pounds sweet potatoes 7 ounces carrots 12 ounces zucchini 1 green Asian Chile or serrano 1 scallion 2 tablespoons plain yogurt salt and black pepper vegetable oil -- for frying ---SPICY TOMATO CHUTNEY--- 4 tomatoes 1 red chile pepper -- (1 to 2) 2 tablespoons chopped fresh mint 1 tablespoon cider vinegar 1 pinch sea salt To make the chutney, roughly chop the tomatoes, finely chop the chiles, then mix with the mint, vinegar and salt. Set aside until ready to serve. To make the patties, first boil and mash the sweet potatoes. Trim and grate the zucchini, sprinkle with salt, and set aside for 30 minutes to draw out some of the juices. Drain and pat dry. Grate the carrots, seed and chop the Chile and slice the scallion. Mix all the vegetables in a bowl, together with the yogurt, salt, and pepper. With floured hands, shape the mixture into 8 patties. Heat a shallow layer of oil in a skillet and saute the patties for 4 minutes on both sides until golden light. Serve immediately with the spicy tomato chutney. Serves 4. [Per serving approximately 174 cals, 1.2 g fat, (6%) plus oil retained from frying. ] [The Kitchen Path http://home.earthlink.net/~kitpath 08/23/98(Sun); Carrots and zucchini quantities corrected 3/99] - - - - - - - - - - - - - - - - - - - NOTES : Thick cakes with lots of eye appeal: golden brown with strands of orange carrot and green or yellow summer squash. When I got the book out to look it up, Bob say the picture and said "yhmmmmm..." then he remembered we'd had these. They are both attractive and good. Time to have them again! * Exported from MasterCook * Vegetable Potage Recipe By :Cooking Light Magazine, September 1997 Serving Size : 7 Preparation Time :0:00 Categories : Low Fat Potatoes Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 cups water 2 cups celeriac -- chopped and peeled 1 1/2 cups sliced carrots 1 1/4 cups diced onion 1 cup potato -- diced and peeled 1 cup granny smith apple -- chopped --1 large apple 1 cup leek -- sliced 1/2 cup jerusalem artichokes -- chopped peeled 3/4 teaspoon salt 3 thyme sprigs 2 garlic cloves 2 bay leaves 1. Combine all ingredients in a Dutch oven; bring to a boil. Cover, reduce heat, and simmer 40 minutes or until vegetables are tender. Discard thyme and bay leaves. Place vegetable mixture in a blender in 2 batches; process until smooth. Yield: 7 servings (serving size: 1 cup). CALORIES 90 (4% from fat); FAT 0.4G (sat 0.1g, mono 0.1g, poly 0.2g); PROTEIN 2.2g; CARB 21.2g; FIBER 3.3g; CHOL 0mg; IRON 1.4mg; SODIUM 309mg; CALCIUM 47mg. WW- 1 point. >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetable Rice Pizza Recipe By :http://www.usarice.com/domestic/recipes/vegpizza.htm Serving Size : 4 Preparation Time :0:00 Categories : Low Fat Pizzas And Calzones Rice Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups cooked brown rice or white rice 1/4 cup Egg Beaters(r) 99% egg substitute -- or 1-large egg 2 ounces nonfat cheddar cheese -- shredded 1/4 cup tomato sauce 1 teaspoon Italian seasoning 1/4 teaspoon garlic powder 1/4 teaspoon ground black pepper 2 tablespoons grated parmesan cheese 1 cup shredded lowfat mozzarella cheese -- divided use 1/3 cup sliced fresh mushrooms 1/3 cup thinly sliced zucchini sliced black olives -- optional 1/4 cup diced red pepper 1 tablespoon chopped fresh parsley 1) Combine rice, egg, and Cheddar cheese. Press into greased 12-inch pizza pan or 10-inch pie pan. Bake at 400 degrees 5 minutes. 2) Combine tomato sauce, Italian seasoning, garlic powder, and black pepper; spread over rice crust. Sprinkle with Parmesan cheese. Layer 1/2 cup mozzarella cheese, mushrooms, zucchini, olives, and red pepper. 3) Top with remaining 1/2 cup mozzarella cheese and with parsley. Bake at 400 degrees 8 to 10 minutes Makes 4 servings. Nutrition estimated by mastercook: 228 cals, 7g fat. (31% cff) kitpath@earthlink.net 3/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetable Stir Fry : Yachae Bokum (Korean) Recipe By :Flavors of Korea: Vegetarian Cuisine 1998 Serving Size : 4 Preparation Time :0:15 Categories : Low Fat Oriental Rice Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon vegetable oil -- for frying plus more as needed 1 small Chinese or Napa cabbage -- shredded 2 carrots -- shredded 4 green onions -- trimmed leaving some greens -- chopped 1 red bell pepper -- cut into matchsticks 1 medium zucchini -- cut into matchsticks 8 ounces firm tofu -- approximately rinsed and drained -- cut into cubes 2 tablespoons low sodium soy sauce 1 teaspoon rice vinegar red pepper oil optional -- few drops to taste 1/2 teaspoon toasted sesame seeds ---ACCOMPANIMENTS--- Korean or daikon radish -- finely shredded rice or noodles -- cooked and drained 1) Heat oil in large wok over high heat. Add the cabbage and stirfry for 2 minutes. Add remaining vegetables and tofu, and fry 2 minutes more. 2) Combine the soy sauce, rice vinegar and pepper oil (if using). Add to the wok and cook until the moisture is absorbed, about 1 minute. Transfer to a serving platter. 3) Sprinkle with the toasted sesame seeds. Garnish with finely shredded (threads) of radish (if using). Serve with steamed rice or your choice of hot cooked noodle. PER SERVING: 210 cals, 7g fat (27% cff) without accompaniments. With soba noodle (2 ounces each serving) 400 cals, 8g fat (16% cff) Adapted from SOURCE: Flavors of Korea: Delicious vegetarian cuisine / Deborah Coultrip-Davis, Young Sook Ramsay (1998 Book Publishing Co) Original suggests up to 1+1/2 tablespoons oil; hot pepper not specifically mentioned. Shredded radish is my idea. Pat Hanneman <>kitpath@earthlink.net 4/99 - - - - - - - - - - - - - - - - - - - NOTES : Briefly stir fried red bell pepper, spring onions and mild cabbage offer crunch beside the soft texture of tofu and rice or noodle. Vary vegetables by season. Wheat noodles (chow mein), buckwheat (Japanese "soba") and sweet potato (often called "Korean Vermicelli") would go well with this dish. Medium-grain white rice is popular. Seems like I scrambled two recipes from the new book and came up with << Another one I want to try but haven't typed yet is soba noodles with radish, soy, red pepper, ginger, onions, garlic. >> There's no reason we cannot make this combination. But it's not in the book like that. The two (or many more :) recipes that I scrambled are enclosed:see: Radish Noodles : Moo Kuksu (Korean) * Exported from MasterCook * Vegetarian Risotto Recipe By :Ming Tsai's East Meets West Serving Size : 4 Preparation Time :1:00 Categories : Low Fat Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Canola oil 2 yellow onions -- finely diced 1 tablespoon minced garlic 1 pound arborio rice 1/2 cup white wine 32 ounces hot vegetable stock -- (32 to 48) Salt and black pepper to taste In a medium saucepan coated with oil, sweat the onions and garlic on medium heat. Season. Add the rice and saute the rice for 3 to 5 minutes. Add wine and let rice completely absorb. Slowly add the hot stock, 1 ladle at a time while stirring. The rice needs to completely absorb the stock before another ladle is added. Stir the risotto often. The risotto is done when a creamy texture is achieved. Check for seasoning. Yield: 4 servings for both the following recipes >From: BGL - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetarian Sloppy Joes Recipe By :http://www.usarice.com/domestic/recipes/recipe49.htm Serving Size : 6 Preparation Time :0:00 Categories : Grains & Cereals Legumes Low Fat Rice Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon vegetable oil 1 medium onion -- chopped 1 green pepper -- chopped 3 cups cooked brown rice 32 ounces cooked pinto beans -- preferably Mexican style 3/4 cup hickory wsmoke barbecue sauce 6 whole-grain buns Heat oil in large skillet over medium-high heat. Add onion and green pepper; cook 2 to 3 minutes. Add rice, beans and barbecue sauce. Simmer 10 to 15 minutes, until heated through. Serve on buns. Makes 4-6 servings. Nutrition Estimated by USA Rice: Each serving provides 672 calories, 24 grams protein, 10 grams fat, 125 grams carbohydrate, 12 grams dietary fiber, 17 milligrams cholesterol and 1245 milligrams sodium. 13% cff kitpath@earthlink.net 3/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Verduras Y Chili Con Carne (Mexican Meat Stew) Recipe By :Gebhardt's 1942 Serving Size : 12 Preparation Time :0:00 Categories : Chilis Low Fat Meats Mexican & Southwestern Potatoes Rice Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup carrots -- diced 1/2 cup potatoes -- diced 1/2 cup turnips -- diced 1/4 cup rice 1/2 cup celery -- diced 1 large onion -- chopped 1 quart water 2 teaspoon salt 1 can Chili -- No. 2 Gebhardt's -- con Carne plain 1 can tomatoes -- No. 1 In deep pot cook vegetables in boiling, salted water about 10 min.; add Gebhardt's Chili con Carne, tomatoes, rice; simmer until vegetables are tender and gravy heavy. Do not stir mixture, or over-cook vegetables. Yield: 12 servings. >From: Leon - - - - - - - - - - - - - - - - - - - NOTES : This last weekend was going through boxes of recipe books from my mother and grandmother. Cataloged 60 books ranging from 1937 to 1986. Every so often I would see a recipe that looked good... Here are two from a booklet dated 1942. * Exported from MasterCook * Vermicelli With Oven Roasted Vegetables Recipe By :Ronzoni Pasta (Box) Serving Size : 6 Preparation Time :0:20 Categories : Low Fat Pasta Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large green bell pepper 1 large red bell pepper 2 medium red onions 6 ounces fresh mushrooms -- quartered 4 cloves garlic -- sliced 2 teaspoons dried Italian seasoning Salt and ground black pepper -- to taste 3 teaspoons olive oil 8 ounces Vermicelli or Capellini -- uncooked 1 cup low sodium chicken broth -- skimmed 1 tablespoon grated Parmesan cheese -- optional Chopped fresh parsley -- optional 1. Prep: Cut bell peppers into 1/2-inch thick strips. Cut onions into small wedges. 2. Heat oven to 425F. In 13x9x2-inch baking dish, stir together peppers, onions, mushrooms, garlic, and seasonings. Sprinkle with olive oil; toss to coat evenly. Bake 45 to 55 minutes, stirring occasionally until vegetables are brown and tender. 3. Meanwhile, cook pasta according to package directions; drain. Heat broth until hot. Remove vegetables from oven; pour broth over vegetable mixture, stirring until well blended. Toss vegetable mixture and hot pasta. Sprinkle with Parmesan cheese and parsley, if desired. Serve immediately. TIP Add moisture by adding warmed broth instead of oil. 6 servings (about 1-1/3 cups each) Prep Time: 20 min. Start to Finish: 1 Hr. Nutritional Information estimated by MC: Each serving provides:195 Calories, 3g fat (13% cff) We reduced the fat and calories by reducing the amount of oil (2 tbs) NUTRITION estimated by mastercook: 129 cals, 5 g fat (28% cff). ORIGINAL RECIPE 220 Calories, 6 g total fat (24% cff) >kitpath@earthlink.net 3/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Waldorf Salad With Wheat Recipe By :Kansas Wheat Commission Recipes 1995 Serving Size : 1 Preparation Time :0:00 Categories : Grains & Cereals Low Fat Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup wheat berries or kernels -- uncooked 1 1/4 cups water 1 tablespoon granulated sugar 1/4 teaspoon cinnamon 2 tablespoons lowfat mayonnaise 1/2 cup plain nonfat yogurt 1/4 teaspoon vanilla 1/2 cup celery -- thinly sliced 2 medium apples -- cored and chopped 1/2 cup red grapes -- halved 1/4 cup chopped walnuts -- optional Wheat producer and KWC Spokesperson Lois Keller, Ellis, prepares this good salad. 1. To cook wheat berries (kernels): Place clean wheat berries and water in small saucepan. Cover, let stand overnight. 2. Stir sugar and cinnamon into wheat berries. Cover, simmer, stirring occasion-ally, 45-50 minutes or until berries are tender; drain. OR: Bring berries, water, sugar and cinnamon to a boil. Cover, reduce heat and simmer 60-90 minutes, stirring occasionally, until berries are tender; drain. In serving bowl, stir together mayonnaise, yogurt and vanilla. Add celery and wheat. Cover and chill until ready to serve. 3. Stir in apples, grapes and walnuts just before serving. Makes 5 cups. Nutritional Analysis: One 1/2-cup serving provides 45 calories, 1 g protein, 9 g carbohydrates, 1 g fat, 1 mg cholesterol, 1 g dietary fiber, 29 mg calcium, 96 mg potassium and 30 mg sodium. 20% cff *Wheat berries (kernels) may be obtained by contacting the American White Wheat Producers Association, P.O. Box 326, Atchison, KS 66002. Phone: 1-800-372-4422. Also look for wheat berries in large grocery, bulk and health food stores. SOURCE: Kansas Wheat Commission Recipes 1995 Booklet. Published by Kansas Wheat Commission, 2630 Claflin Road, Manhattan, Kansas 66502. Website at http://www.kswheat.com kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Wedding Soup Recipe By :George Tsiampas, owner, Menomonee Falls, WI Serving Size : 12 Preparation Time :0:00 Categories : Grains & Cereals Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup barley 1/4 cup diced onions 1 cup diced carrots 1 cup diced celery Italian meatballs -- see note 1 1/2 pounds chopped spinach 2 quarts chicken stock -- or more as needed 2 chicken bouillon cubes -- or to taste 1 teaspoon salt 1/4 teaspoon white pepper ***ADDITIONS*** 4 eggs MEATBALLS -- from 1 to 1+1/2 pounds Italian meatballs: 1/2-inch diameter, uncooked (Recipe not provided.) 1. Combine barley, onions, carrots, celery, meatballs and spinach in stock. Add bouillon, salt and pepper and bring to boil. Cook, uncovered, 45 minutes or until barley is tender. 2. In small bowl, mix eggs lightly. Slowly stir into soup until they are like egg dumplings. 3. Remove from heat, cover and let set 30 minutes before serving. Makes about 12 servings. WITHOUT MEAT: EACH: 94 cals, 26% from fat, (3g total fat) estimated by MasterCook. email from kitpath@earthlink.net 3/99 to elf, rc - - - - - - - - - - - - - - - - - - - NOTES : This restaurant makes their "wedding soup" with barley. They didn't provide their meat ball recipe so I've included one that bakes turkey meatballs. Odyssey Family Restaurant is located at N82- W15380 Appleton Ave., Menomonee Falls. Featured in the Milwaukee Journal Sentinel May 20, 1998 when a patron requested the recipe this soup. She wrote: The soup "has a very rich and tasty broth and the dumplings are tender -- neither dry nor mushy. It's the best I've had in a long time. I ordered a cup with lunch and after tasting it I wished I would have ordered a bowl instead. With the fresh bread the Odyssey has, it would have been a meal in itself." REF: online see http://www.jsonline.com/letsgo/dining/recipes/ * Exported from MasterCook * What Is Roasting? Recipe By :kitpath@earthlink.net3/99 Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** I'm learning that my books don't say that much about roasting. *roast technically means uncovered - air circulates all the time *roast partially covered (moisten) and partially uncovered *roast makes meat moist; toughens skin *roast vegetables for ingredients *roast to make entertaining easier on the cook *roast on a rack or rotisserie (buy vertical rack and clean oven after use) *my trick is to roast in a bag - build a rack with vegetables - like celery sticks. Imparts flavor. Can puree "racks" after draining. Use to thicken sauces etc. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * White Chili #3 Recipe By :Cooking Light Serving Size : 9 Preparation Time :0:00 Categories : Chicken Chilis Legumes Low Fat Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Vegetable Cooking Spray 1 Tablespoon Vegetable Oil 1 Pound Boneless Skinless Chicken Breast Halves -- Chopped 1/2 Cup Shallots 3 Garlic Cloves -- Minced 14 1/2 Ounces No-Salt-Added Whole Tomatoes -- Coarsely Chopped 14 1/2 Ounces Fat-Free Chicken Broth 11 Ounces Tomatillos -- Drained And Chopped 4 1/2 Ounces Green Chiles -- Undrained 1/2 Teaspoon Dried Oregano 1/2 Teaspoon Coriander Seed -- Crushed 1/4 Teaspoon Ground Cumin 32 Ounces Cannellini Beans -- Drained 3 Tablespoons Lime Juice 1/4 Teaspoon Pepper 9 Tablespoons Shredded Lowfat Cheddar Cheese Coat a large saucepan with cooking spray. Add oil; place over medium-high heat until hot. Add chicken; saute 3 minutes or until done. Remove chicken from pan; set aside. Add shallots and garlic to pan; saute 2 minutes or until tender. Stir in tomatoes and next 6 ingredients (tomatoes through cumin). Bring to a boil; reduce heat, and simmer 20 minutes. Add chicken and beans; cook 5 minutes or until thoroughly heated. Stir in lime juice and pepper. Ladle into bowls; top with cheese. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Wilted Spinach And Rice Salad Recipe By :http://www.usarice.com/domestic/recipes/wiltspin.htm Serving Size : 4 Preparation Time :0:00 Categories : Low Fat Meats Rice Salads Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 slices lowfat bacon -- or substitute 5 ounces fresh spinach -- torn into bite size pieces 1 cup cooked rice -- room temperature 1 cup sliced mushrooms -- fresh 1 cup quartered cherry tomatoes 1/4 cup red onion -- chopped 1/4 cup cider vinegar 1 tablespoon sugar 1/2 teaspoon salt 1/4 teaspoon white ground pepper 1/4 teaspoon dry mustard 2 tablespoons water 1) Cook bacon or substitute until crisp; drain on paper towels, then crumble. Reserve 2 tablespoons drippings or add olive. 2) Combine spinach, rice mushrooms, tomatoes, and onion in large mixing bowl. Combine vinegar, sugar, salt, pepper, mustard, reserved drippings and water in small saucepan; heat just to boiling. 3) Pour dressing over salad; toss lightly. Garnish with bacon; serve immediately. Makes 4 servings. Nutrition estimated by usarice Each serving provides 146 calories, 6 grams protein, 5 grams fat, 20 grams carbohydrate, 2 grams dietary fiber, 8 milligrams cholesterol, and 574 milligrams sodium. (31% cff) kitpath@earthlink.net 3/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Winter Vegetable Roasted Stew Recipe By :Adapted from Food and Wine 1997 Annual Serving Size : 6 Preparation Time :3:00 Categories : Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 teaspoons unsalted butter -- divided use 4 teaspoons olive oil -- divided use 1 large red onion -- cut crosswise -- into 1/3-inch thick rounds 3 medium carrots -- cut into 1" pieces 1 pound celeriac knob -- cut into 1" pieces 1 1/2 pounds butternut squash -- cut into 1.5" pieces 1 1/2 pounds acorn squash -- cut into 1.5" pieces 3 parsnips -- quartered lengthwise 1 pound portobello mushroom -- stems reserved* caps cut into 1" pieces 4 cups mushroom broth -- low salt salt and black pepper 1/4 teaspoon dried marjoram PREP: Peel and trim all vegetables; then cut as directed. Oven : initial setting 400F. 1) In a large stainless-steel skillet, melt 1 tsp each butter and oil over moderately high heat. Add onion and carrot and cook, stirring occasionally, until the vegetables are browned all over, about 10 minutes. Transfer the vegetables to a large roasting pan. 2) Add another 1 tsp each butter and oil to the skillet. Add the celery root and butternut squash and cook, stirring occasionally, until browned all over, about 10 minutes; transfer to the roasting pan. 3) Repeat the cooking processing to brown the acorn squash and parsnips. Transfer to roasting pan. 4) Add the remaining oil to the skillet. Brown the mushroom caps, about 6 minutes; transfer to roasting pan. 5) Add broth to the skillet and bring to a simmer over high heat, scraping up any brown bits. Pour the broth over the vegetables in the roasting pan. Season with salt pepper and marjoram. Cover with boil and cook the vegetables in the oven for about 45 minutes, or until just tender when pierced. Increase the oven temperature to 450F and cook, uncovered, for 5 to 20 minutes longer or until gravy is at desired consistency. Recipe adapted by Gordon Hamersley (Ham's Bistro, Boston) for Food & Wine (1996): called "Winter Vegetable Stew with a Cheddar Crust," page 269. Recipe further modified by Pat to reduce the fat. EACH 344 cals, 8g fat (21%) . Nutrition estimated by Mastercook. Email from kitpath@earthlink.net VARIATION: No added fat: use cooking spray and/or liquid such as wine or broth to brown the vegetables: 299 cals, 3g fat, 9% cff. *MUSHROOM BROTH: Reserve stems to enhance bouillon or canned broth. Add (to taste): chopped mushroom stems, onion, garlic, dry white wine, soy sauce, salt and pepper, water, and fines herbes of choice. Reduce 6 cups to 4, slowly; strain before using. >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : tested - and ... Go for the gold! a deep, caramelized color. * Exported from MasterCook * Zesty Chicken And Rice Recipe By :Marie Gaffney -- National Chicken Contest Finalist From CT Serving Size : 4 Preparation Time :0:00 Categories : Chicken Low Fat Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 chicken breast halves without skin -- boneless 1 tablespoon olive oil 2 teaspoons chili powder 2 teaspoons cumin 1 teaspoon paprika 1/2 teaspoon salt 14 1/2 ounces canned tomatoes -- 1 can peeled, diced w/ onions and garlic 1/2 cup water 2/3 cup salsa 1 cup instant brown rice 15 ounces canned beans -- 1 can, drained,red 1 1/2 cups shredded mozzarella cheese Sour cream -- for garnish avocado slices -- for garnish Cut chicken up into bite-size pieces. In frying pan, cook chicken in olive oil until no longer pink; sprinkle with spices and stir to coat evenly. Drain tomatoes, and add liquid to frying pan, reserving tomatoes. Add water and salsa, and bring mixture to a boil. Stir in rice, cover and reduce heat; simmer 5 minutes; then stir in beans and tomatoes; then cover and simmer 3 minutes more. Stir in 1 cup of cheese, and remove from heat. Serve with remaining cheese, and garnish with sour cream and avocado slices. Entered into MC by JaneStarr from Farmington, CT - - - - - - - - - - - - - - - - - - - NOTES : From The Hartford Courant: March 16,1999 Recipe by a teacher named Mary Gaffney who submitted it to The National Chicken Contest. It represents CT in the finals of this contest to be held in Dallas this May. It was designed for her husband, Cy, following his kidney transplant. I Estimated the number of servings at 4 and changed it from"4 boneless skinless chicken breasts, cut into bite-size pieces" to 4 chicken breast halves w/o skin. I entered nutritional info from Minute Brand Instant Brown Rice (1/2 cup, 43g, 1.5g tot fat,170 cals 2 g fib) Per MasterCook: 563.6cals, 17.7 g fat (28.2%CFF), 9g fiber = 11 points * Exported from MasterCook * Zucchini And Rice Gratin Recipe By :PROVENCAL LIGHT, by Martha Rose Shulman Serving Size : 8 Preparation Time :2:00 Categories : Casseroles Low Fat Rice Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon olive oil -- may be tripled 1 medium onion -- minced 2 pounds zucchini or courgettes -- finely chopped 2 garlic cloves -- minced salt and black pepper -- to taste 1 egg -- plus 1 egg white 2 ounces Gruyere cheese or 1/2-cup grated 1/2 cup chopped parsley 1 1/2 cups cooked arborio rice -- see pantry note 1 teaspoon fresh thyme 2 tablespoons fresh bread crumbs 1 teaspoon olive oil -- may be tripled This is one of several Provencal zucchini tians, and it's one of the author's favorite dishes. "I've published it before, but I couldn't leave it out of this collection, because it's a signature dish of the region (Camargue). " Serve it warm or cold. She prefers it cold, as a starter, main dish, or part of a selection of hors d'oeuvres. PANTRY: Use leftover rice or allow time to make arborio or other short-grain rice (1 part raw rice to 3 parts water or light broth.) 1. Preheat oven to 375F (190C). Brush a loaf pan or a 1 1/2-quart gratin dish lightly with olive oil. 2. Heat half of the oil in a large heavy-bottom nonstick skillet over medium-low heat and add the onion. Cook, stirring, until tender, about 5 minutes. Add the zucchini, garlic, salt and pepper and cook, stirring often for 10 minutes, until the zucchini is tender but still bright green. Remove from the heat and allow to cool slightly. 3. Beat the eggs in a bowl. Stir in the zucchini and onions, the cheese, parsley, rice, and thyme. Stir together, taste, and add more salt and pepper if desired. Transfer to the baking dish. Sprinkle the bread crumbs over the top and drizzle on the remaining oil. 4. Bake for 45 to 60 minutes (it will take longer in a loaf pan), until firm and browned on the top. Remove from the heat and cool on a rack. Serve warm or cold. 5. To serve, if you've used a loaf pan, slice the gratin. If you are serving it as part of a selection of hors d'oeuvres, you might want to cut the slices in half. ADVANCE PREPARATION: May be made a day ahead. Store, tightly covered, in refrigerator until needed. VARIATION: Use recipe as a filling for a torte/quiche. Adapted from PROVENCAL LIGHT, by Martha Rose Shulman (Bantam, 1994). Original recipe had three times the amount of olive oil and use whole eggs. >Edited by kitpath@earthlink.net (Pat Hanneman). EACH 8TH: 121cals, 4g fat (31% cff) estimated by mastercook. xpost: 3/99 elf, veg-recipe; - - - - - - - - - - - - - - - - - - -