* Exported from MasterCook * 20-Minute Dinner Menu Recipe By :www.minutemeals.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Pasta with Mushroom Sauce Arugula and Mesclun Salad Seeded Semolina Bread Serves 4 Here's How to Make It in 20 Minutes Step 1: heat the water for the pasta; make the pasta sauce (see Pasta with Mushroom Sauce) Step 2: assemble the salad (see Arugula and Mesclun Salad) Ingredients Shopping List Rotini pasta (8 ounces) Fresh tomatoes (about 4 medium, for 2 cups chopped) Shiitake mushrooms (one 3.5-ounce box) Portobello mushrooms (3/4 pound) Cremini mushrooms (one 10-ounce box) Dry red wine (1/2 cup) Grated Parmesan cheese (1/4 cup, optional, for serving) Prewashed arugula (2 ounces) Prewashed mesclun salad greens (6 ounces) Seeded semolina bread (1 loaf) Ingredients from your Pantry Onion Garlic cloves Extra virgin olive oil Dried marjoram Low-fat salad dressing, preferably balsamic dressing Salt and freshly ground black pepper Nutrition Information Per Serving Calories: 625 Cholesterol: 3 milligrams Fiber: 11 grams Sodium: 887 milligrams Total Fat: 18 grams Protein: 22 grams Saturated Fat: 3 grams Carbohydrates: 91 grams Nutrition Information is for 1 serving of Pasta with Mushroom Sauce, Arugula and Mesclun Salad, and 1 2-ounce slice of Seeded Semolina Bread. The meal derives 26% of its calories from fat.1/2 cup dry red wine that is called for in the recipe, simply replace it with 1/2 cup nonfat chicken broth. From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * All-purpose Pizza Dough Recipe By :http://cookinglight.com/special/hlcc.asp Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Pies, Crusts & Pastry Pizzas & Calzones Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package dry yeast -- (about 2-1/4 teaspoons) 1 1/4 cups warm water -- (100 to 110) 3 1/4 cups all-purpose flour -- divided 1/2 teaspoon salt Cooking spray 1. Dissolve yeast in warm water in a large bowl, and let stand 5 minutes. Lightly spoon flour into dry measuring cups, and level with a knife. Add 1 cup flour and salt to yeast mixture, and stir well. Stir in 2 cups flour, 1 cup at a time, stirring well after each addition. Turn the dough out onto a floured surface. Knead until smooth and elastic (about 10 minutes), and add enough of the remaining flour, 1 tablespoon at a time, to prevent the dough from sticking to hands (dough will feel tacky). 2. Place the dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85), free from drafts, 1 hour or until doubled in size. (Press two fingers into dough. If an indentation remains, the dough has risen enough.) Punch dough down; cover and let rest 5 minutes. Shape dough according to the recipe directions. Yield: 1 pizza dough. Note: To freeze, let the dough rise once, punch down, and shape into a ball. Place in a heavy-duty zip-top plastic bag coated with cooking spray; squeeze out all air, and seal. Store in freezer for up to 1 month. To thaw, place dough in refrigerator 12 hours or overnight. With scissors, cut away the plastic bag. Place dough on a floured surface, and shape according to recipe directions. Alternatively, for pizza, you can make the dough, roll out, wrap in foil, and freeze. To bake, remove from freezer; top and bake according to recipe instructions (no need to thaw). (Totals are for entire All-purpose Pizza Dough) CALORIES 1,505 (3% from fat); FAT 5g (sat 0.8g, mono 0.7g, poly 2.1g); PROTEIN 44.6g; CARB 312.7g; FIBER 12.9g; CHOL 0mg; IRON 20mg; SODIUM 1,184mg; CALC 66mg From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : This basic recipe, which can be used to make calzones, focaccia, or bread, can easily be doubled. * Exported from MasterCook * Angel Fool Cake Recipe By :Weight Watchers Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package Angel food cake 20 ounces crushed pineapple in juice -- undrained Preheat oven to 350F. In a large bowl, combine cake mix and undrained pineapple. Pour into 9 /13-inch pan that has been sprayed on bottom only. Bake 30 mins. Note: 1 piece equals 3 WW points. From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : It is a very easy cake to make and very moist and delicious. * Exported from MasterCook * Apple Glazed Carrots Recipe By :Bon Appetit - 5/96 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tbsp butter 16 ozs baby carrots 1 cups apple cider 1 tsp honey 1 tbsp minced green onion Melt butter in non-stick skillet over medium-high heat. Add carrots and saute until carrots begin to brown slightly, about 8 minutes. Add apple juice and honey and bring to boil. Reduce heat and simmer until carrots are tender and liquid is reduced to glaze, stirring occasionally, about 15 minutes. Transfer to bowl. Sprinkle with green onion tops and serve. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 1 WW points Here's what I made for dinner last night, with some mashed potatoes. Definite comfort food. The carrots are 2 points according to MasterCook, but when you add each individual item and divide by the 4 servings it comes out to 1 and some change. I'm glad I have leftovers for tonight! * Exported from MasterCook * Apple Muffins Recipe By :adapted from Betty Crocker's Cookbook, 1991, page 37 Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup skim milk 1 tablespoon vegetable oil 1/2 teaspoon vanilla 1/4 cup Egg beaters(r) 99% egg substitute 1 cup grated apple 1 cup quick cooking oats 1 cup all-purpose flour 1/3 cup sugar 3 teaspoons baking powder 1/2 teaspoon salt 1/2 teaspoon cinnamon Heat oven to 400F. Grease bottoms only of 12 medium muffin cups, 2 1/2 x 1 1/4 inches, or line with paper baking cups. Beat milk, oil, vanilla and egg. Stir in apple. Stir in oatmeal, flour, sugar, baking powder, salt and cinnamon all at once just until flour is moistened (batter will be lumpy). Divide batter evenly among muffin cups. Bake 20 to 25 minutes. From Kathleen From Kathleen - - - - - - - - - - - - - - - - - - - NOTES : I great cut the oil, but it can be deleted all together and applesauce added instead for moisture. * Exported from MasterCook * Arugula And Mesclun Salad Recipe By :www.minutemeals.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 ounces prewash stemmed arugula 6 ounces prewashed mesclun salad greens 3 tablespoons low-fat salad dressing -- preferably balsamic dressing In a salad bowl, combine the 2 ounces arugula with the 6 ounces mesclun. Drizzle the 3 tablespoons salad dressing over the greens pepper and toss. Place the salad bowl on the table. Serve www.minutemeals.com From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Asparagus Lemon Risotto Recipe By :Health Magazine April 2000 Serving Size : 4 Preparation Time :0:15 Categories : Eat-LF Mailing List Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 14.5 oz cans vegetable broth 2 1/2 cups water 1 tablespoon olive oil 1 cup minced onion 3 cloves garlic -- minced 1 1/2 cups uncooked arborio rice or other short-grain rice 1/2 cup dry white wine 1/4 teaspoon pepper 1 1/2 pounds asparagus -- cut (3 cups sliced 1-inch pieces) 1/4 cup grated fresh parmesan cheese 1/4 cup chopped fresh parsley 1 teaspoon grated lemon rind 1 tablespoon fresh lemon juice In a large saucepan, combine broth and water. Bring to a simmer. Keep warm over low heat. Heat oil in a large Dutch oven over medium heat. Add onion; saute 5 minutes or until tender. Add garlic; saute 30 seconds. Add rice; cook 2 minutes, stirring constantly. Stir in wine; cook 2 minutes or until liquid is nearly absorbed, stirring constantly. Mix in pepper. Add broth mixture, 1/2 cup at a time, stirring constantly, cook until each portion of broth is absorbed before adding the next (about 25 minutes). Add asparagus during the last 10 minutes of cooking. Remove from heat; stir in cheese and remaining ingredients. Per serving: Calories 392 (16% from fat), Fat 7g, Fiber 4g Source: "Marla Bazar" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 11 Apr 2000" T(Cooking): "0:40" - - - - - - - - - - - - - - - - - - - NOTES : * Exported from MasterCook * Bagel Breakfast Plus Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Breads Breakfast Eat-LF Mailing List Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 ounces whole wheat bagels 1 tablespoons. nonfat cream cheese 1/2 cup red raspberries 1/2 cup skim milk Mix and Eat Prep: 5 min. Note that bagels vary considerably in their weight, and therefore calorie content. For this meal, choose a whole bakery-sized bagel or 1 1/2 frozen bagel; either is equivalent to 3 ounces. Spread with 1 tablespoon nonfat cream cheese (toast first, if you like). Enjoy with an ice-cold glass of skim milk and a bowl of fresh or frozen raspberries. Alternatively, warm the milk and mix with strong coffee to make a tall cafe late. And for another taste adventure: embed the raspberries on top of the cream cheese-spread bagel. Calories 313, Fat 1.8g, 5% Calories from Fat, Cholesterol 3mg, Protein 16.6g, Carbohydrates 62.1g, Fiber 12.6g, Sodium 561mg, Calcium 238.7mg From Nutrio.com From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Macaroni, Cheese And Spinach Recipe By :The VJJE Recipe Weekly Serving Size : 12 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound elbow macaroni 15 ounces fat-free ricotta cheese 1 3/4 cups skim milk 1/2 cup Egg Beaters(r) 99% egg substitute 2 teaspoons brown mustard 1 teaspoon Tabasco sauce -- (1 to 2) 1/2 teaspoon salt 1/4 teaspoon ground pepper 8 ounces shredded low fat cheddar cheese 2 cups spinach leaves -- torn 1/4 cup fat-free Parmesan cheese 1/4 cup fine bread crumbs 1 teaspoon paprika Preheat oven to 375F. Spray a 9 X 13 or 3 quart baking dish with nonstick spray oil. Cook macaroni according to package directions. Meanwhile, in a food processor or blender, mix ricotta cheese, milk, egg substitute, mustard, Tabasco sauce, salt and pepper. Process until smooth. Drain macaroni, return to pot and add shredded cheddar and spinach. Stir until cheese melts and spinach wilts. Stir in ricotta mixture and scrape into prepared baking dish. In a small bowl, combine Parmesan cheese, bread crumbs, and paprika. Sprinkle evenly over macaroni and cheese. Bake at 375F for 25 minutes. Serve hot. S(Formatted by whome40@aol.com Apr 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : Kristin: Use Healthy Choice 94% reduced fat shredded cheddar cheese. * Exported from MasterCook * Baked Ziti Casserole #3 Recipe By :Weeknight Wonders: plan-ahead meals by Irene Sax Serving Size : 12 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Pasta Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium eggplants salt 2 large zucchini 1/2 cup olive oil (optional) 1 pound ziti or penne 1 onion -- chopped 2 garlic cloves -- chopped 2 28 oz cans whole tomatoes 1/4 cup basil leaves -- in strips 1/4 cup chopped parsley pepper 4 tablespoons butter 1 cup shredded mozzarella 1 cup grated parmesan cheese 1. Peel the eggplants. Cut into 1/8-inch-thick slices, sprinkle with salt and put in a colander to drain. Pat dry. Slice the zucchini. 2. In a skillet, heat 1/4 cup olive oil and fry the eggplant and zucchini until browned on both sides. Take them out of the pan and drain on paper towels. Lowfat Variation: spray eggplant and zucchini with olive oil and bake at 450F until brown. about 15 mins. 3. Cook the ziti in boiling salted water. Drain and set aside. 4. In a saucepan, heat the remaining 1/4 cup oil. Add the onion and cook until translucent. Add the garlic and cook for 2 minutes. Add the tomatoes, basil, parsley, salt and pepper. Simmer uncovered for 20 minutes. Pour into the bowl with the drained ziti. 5. Rub two shallow baking pans with olive oil. In the first pan, put 1/4 of the ziti, then 1/4 of the eggplant and zucchini. Dot with butter, add 1/4 of the mozzarella and then 1/4 of the Parmesan. Repeat the layers in that pan and do the same in the second pan. 6. Bake one of the pans in a 350-degree oven for 30 minutes until the top is brown and crusty. Cover the other pan tightly with aluminum foil and freeze. Defrost before baking. Each pan will make 4 to 6 servings. Source: "family.com Disney online Cookbook 1997-Nov" Yield: "2 packages" Ratings : WW Points 5 From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Here's a casserole to make from scratch when you have the time. Then freeze half the recipe, and you'll have a homemade frozen dinner another night. * Exported from MasterCook * Barley Apricot Salad Recipe By :Waukesha Memorial Hospital Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup medium pearl barley 2 cups defatted low-salt chicken broth 2 cups apple juice 1 tablespoon mustard seed 1 tablespoon coriander seed 1 teaspoon thyme 1/2 teaspoon allspice 1/2 cup dried apricots -- chopped 1/2 cup dates -- chopped 1/2 cup celery -- sliced 1/4 cup green onion -- chopped 1/4 cup parsley -- minced 1/4 cup slivered almonds 3 tablespoons fresh lemon juice salt and pepper -- to taste Combine barley, broth, apple juice and spices in large saucepan. Bring to boil. Reduce heat, cover and simmer 45 minutes or until barley is tender. Drain barley; reserve broth. Cool barley to room temperature. In large bowl, combine barley with remaining ingredients and 1/2 cup reserved liquid. Cover and chill several hours or overnight. Serve chilled or at room temperature. Yield: 6 servings *Note:If using quick cooking barley reduce cooking time to ten minutes. Per Serving: Calories 194 Fat 4.0g Saturated Fat 0.4g Sodium 204mg Carbohydrate 39g Protein 4g Cholesterol 0mg Fiber 4.7g Exchange: 2 1/2 carbohydrate (1 1/2 starch, 1 fruit, 1/2 vegetable) Source: "Heart Healthy Recipes http://www.waukeshamemorial.org/" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 24 Apr 2000" Start to Finish Time: "1:00" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Big Batch Tomato Sauce Recipe By :Good Housekeeping Online Serving Size : 20 Preparation Time :0:30 Categories : Eat-LF Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons olive oil 3 medium carrots -- finely chopped 1 large onion -- finely chopped 2 garlic cloves -- minced 84 ounces Italian-style tomatoes in puree -- 3 cans of 28 oz 1 bay leaf 3/4 teaspoon salt 1/4 teaspoon coarsely ground black pepper 1. In 5-quart Dutch oven or saucepot, heat olive oil over medium heat until hot. Add carrots and onion and cook, about 20 minutes, until vegetables are very tender and golden, stirring occasionally. Add garlic, cook 2 minutes, stirring. 2. Meanwhile, place tomatoes with their puree in large bowl. With hands or slotted spoon, crush tomatoes well. 3. Add tomatoes with their puree, bay leaf, salt, and pepper to Dutch oven, heat to boiling over high heat. Reduce heat to low, cover and simmer 15 minutes. Uncover Dutch oven and simmer sauce 20 minutes longer, stirring occasionally. Discard bay leaf. Each 1/2 cup: About 25 calories, 1 g protein, 4 g carbohydrate, 1 g total fat (0 g saturated), 0 mg cholesterol, 240 mg sodium. Source: "http://dynamic.homearts.com/cgi-bin/food/gx.cgi/AppLogic+rfViewSystem ecipe?id=0197lfra.htm&source=gh" S(Freezer-Friendly@onelist): ""Jane" on 3/17/00" Copyright: "(c) 1996 The Hearst Corporation; all rights reserved" Yield: "10 cups" Start to Finish Time: "1:30" From JaneStarr@home.com in CT - - - - - - - - - - - - - - - - - - - NOTES : Our recipe makes 10 cups and when you stock your freezer with this easy sauce, dinner is always close at hand. Spoon over pasta (use 3 cups per pound) or use for our baked ziti. * Exported from MasterCook * Bisquick Muffins Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium ripe banana -- mashed 2 cups All Bran Extra Fiber 1 teaspoon vanilla 1 1/4 cups skim milk 1/4 cup eggbeaters 1 1/4 cups Reduced Fat Bisquick(r) 1 teaspoon cinnamon -- or Apple Pie Spice 1/3 cup dark brown sugar 1 cup blueberries -- fresh or frozen Preheat oven to 400. In a medium bowl mash the banana and add the All Bran, the milk, the vanilla and the egg beaters. In a small bowl mix the Bisquick, the spice and the brown sugar; add to the wet mixture, stir until just combined, do not overmix. Fold in blueberries. Spray muffin tin with Pam and fill muffin cups. Makes 12 muffins. Bake for 20 minutes. Remove cooked muffins from the pan and cool before eating. The muffins are soft when they come out of the oven, but they firm up as they cool. Hope you enjoy them. One point each! To freeze: I place each fully cooled muffin in a small, cheap sandwich bag. I then place all the bagged muffins in a Freezer-weight Ziplock bag. Remove muffins as needed. They thaw quickly at room temperature, or a muffin can be microwaved for about 20 seconds. I prefer to microwave first and then put in a 350 degree F toaster-over for 5 to 10 mins to get a bit "crispy". Source: "Marisa-43 From the 3FC Board Nutrition estimated by JaneStarr using MC5" Mc5 Formatting by JaneStarr@home.com in CT using MC-Tagit - - - - - - - - - - - - - - - - - - - NOTES : Points will vary depending on the fiber content of your All Bran. See below for break down: Using regular All Bran (from the US -- 1/2 cup= 31g= 80 cals, 1 g. fat, 4 g. fiber) 125 CALS, 1 G.FAT, 4 G. FIBER = 2 points per muffin Using All Bran Extra Fiber (I put in serving size= 1/2 cup= 31 g(guess)= 50 cals, 1 g. fat, 13 g. fiber): 115 cals, 1 g. fat, 5 g. fiber=1 point per muffin Using Canadian All Bran flakes (serving size= 1/2 cup(?), 30 g. = 105 cals., 0.7 g. fat, 4.6 g. fiber): 134 cals, 1 g. fat, 3 g. fiber= 2 points per muffin * Exported from MasterCook * Bisquick Muffins #2 Recipe By :Weight Watchers w/my adaptations Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium Banana -- mashed 2 cups All-Bran(r) Cereal 1 teaspoon Vanilla 1/2 teaspoon Banana extract 1/2 teaspoon Almond extract 1/4 cup Egg Beaters(r) 99% egg substitute 1 1/4 cups Soy milk 1 1/4 cups Reduced fat Bisquick(r) 1 teaspoon Cinnamon 1/2 teaspoon Ground cloves 1 tablespoon Flax Seeds -- ground 1/3 cup Brown sugar -- packed 1 cup Blueberries -- fresh or frozen Preheat oven to 400F. In a medium bowl mash the banana and add the All Bran(r), milk, extracts and the Egg Beaters(r). In another bowl, mix the Bisquick(r), spices, flax seeds and brown sugar. Add to wet ingredients, one half at a time. Stir until just combined. Do not overmix. Gently fold in blueberries. Spray muffin tin with Pam(r) and fill cups evenly. Bake for 20 mins. Removed muffins from pan and cool on wire rack. May be frozen individually and thawed in microwave, or toaster oven. Each muffin: 128.5 cal 2.1 gr Fat 6.6 gr Fiber 12.7% CFF From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This morning I made the Lowfat Bisquick Muffins that were posted by Jane Starr (I think) earlier this week. I changed the recipe a bit and thought I'd post my revisions. They were very moist and very tasty. Some of my changes were adding ground cloves, ground flax seeds, banana and almond extracts, and using soy milk instead of skim milk. The nutritional values are for regular soy milk, I haven't entered Lite soy milk in mastercook yet. * Exported from MasterCook * Black Bean Quesadillas Recipe By :miller@micro.ti.com (Jenni Miller) Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- filling: 1 can black beans -- (14 oz.) rinsed and drained 1 can tomato sauce -- (8 oz.) 1 can corn -- (6 oz.) 3 tbsp. taco seasoning -- (or to taste) 1 tbsp. garlic powder 1 tbsp. onion powder --- quesadillas: 8 flour tortillas shredded reduced-fat cheddar --- toppings: jarred salsa fat-free sour cream cilantro Mix filling ingredients and microwave on high until heated through. Mash beans slightly. Cooking-spray a frying pan and heat for 30 seconds (medium heat). Place one tortilla in pan. Sprinkle a little cheese on it. Top with enough filling to spread a 1/4-inch-layer almost to the edges. (If you fill it too much, you won't be able to flip it.) Top with a little more cheese, then top with tortilla. Cook for about 1 min. on each side. (We like ours browned, so we did it for about 2 mins. each side) Repeat with all tortillas and filling. Serve with toppings. (I mix the sour cream with some taco seasoning and cilantro.) These will reheat well in the microwave as left-overs. Yum! - - - - - - - - - - - - - - - - - - - NOTES : Note: This makes 4 quesadillas (cut into 4 pieces each). Hubby ate 3 pieces, I ate 2 pieces. So I'd say this makes about 6-7 servings, depending on what you're serving along with it. * Exported from MasterCook * Blueberry Wheat Berry Salad Recipe By :Betsey Kurleto http://detnews.com/1997/ Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup uncooked wheat berries 2 cups fresh blueberries 1 cup minced celery 1/2 cup minced red onion 2 teaspoons dried dill weed 6 tablespoons fresh lime juice 2 tablespoons honey 1 teaspoon dry mustard 1/2 teaspoon paprika spinach leaves Rinse wheat berries and place in medium pot with 1 1/2 cups water. Bring to a boil; reduce heat to very low, cover and simmer for 60 minutes. Refrigerate until chilled. Combine the blueberries, chilled wheat berries, celery, onion and dill in a medium-size bowl. In a small bowl, whisk together lime juice, honey, dry mustard and paprika. Toss dressing with wheat-berry salad. Serve on a bed of fresh spinach leaves. Serves 6: Per serving: 102 calories; 0.5 g fat (0.1 g saturated fat; 4 percent calories from fat); 24.7 g carbohydrates; 0 mg cholesterol; 47 mg sodium. FYI: Wheat berries are the whole-wheat grain with the nutritious germ and bran intact. Wheat berries can be ground into flour or cooked and served in place of rice or pasta in casseroles and salads. They can also be used in chili, curry, soups and stews. Wheat berries, sometimes labeled hard red wheat, may be found in the bulk section of natural food stores. Currently, they cost about 79 cents per pound. To cook raw wheat berries, use a 2-to-1 ratio of water to berries. After the water comes to a boil, cover, reduce heat to the lowest setting and refrain from opening the lid to see how they are doing. Removing the lid lets water escape and the berries may not get thoroughly cooked. They are done when still chewy -- don't expect them to be soft. Description: "wheatberries, sweet blueberries, crunchy vegetables, aromatic dill weed and a sweet but tangy fat-free lime dressing." Source: "Betsey Kurleto is a registered dietitian and co-author of "Nutrition Secrets for Optimal Health" (Tall Tree)" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 24 Apr 2000" - - - - - - - - - - - - - - - - - - - NOTES : A delicious and summery way to enjoy, or experience for the first time, wheat berries. In this unusual recipe, they're combined with * Exported from MasterCook * Broccoli And Mushroom Pie With A Potato Crust Recipe By :goodstuffs online Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Pies, Crusts & Pastry Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 9 inch potato crust -- (9 to 10) see recipe 1 cup onion -- finely chopped 15 mushrooms -- sliced 5 cups chopped fresh broccoli flowerets -- to 6 cups 3/4 teaspoon salt 5 cloves garlic -- minced black pepper -- to taste To make: 1. While the crust is baking, put the onions in a medium-large pot with some water and saute on medium-high until soft, about 5 minutes or so. 2. Add the mushrooms and cook 3-4 more minutes, adding more water if necessary. 3. Turn the heat to medium; add the salt, garlic and broccoli and cook until the broccoli is just softened. If there is water or juice from the vegetables on the bottom, add a couple tablespoons of flour to thicken. Pour the vegetables into the piecrust and spread the remaining mashed potatoes over the top. 4. Cook for 30 minutes and serve hot. From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot Dill Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 lbs. baby carrots 3 cups water 1/4 cup chicken bouillon granules 1 tablespoons. sugar 1/2 cup fresh dill 3 cups skim milk 1/2 cup fresh orange juice 1/4 tsp. white pepper Prep: 10 min. Cook: 20 min. Place carrots, water, bouillon, and sugar in heavy pot; simmer until carrots are fork-tender. Transfer carrots and liquid to food processor or blender, puree with dill in three batches, adding part of the milk if necessary to process until smooth. Return puree to cooking pot. Mix in remaining milk, juice, and pepper, heating through over low heat. For a spicier soup, substitute cayenne pepper for the white pepper. This recipe makes 6 servings, so measure out 1/6 (about a cup) of the batch for yourself. The rest stores well up to 5 days in the refrigerator. This recipe used with permission from Eat to Heal (Warner, 1998) by Kristine Napier, MPH, RD, LD. Calories 132, Fat 0.5g, 4% Calories from Fat, Cholesterol 2mg, Protein 6.0g, Carbohydrates 26.8g, Fiber 5.1g, Sodium 567mg, Calcium 204.0mg from nutrio.com From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cheddar Chicken Chowder #2 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetable cooking spray 2 cups mushrooms -- sliced 1 pound chicken sausage -- sliced 1 cup onion -- chopped 1 cup bell pepper -- diced 2 cloves garlic -- minced 4 1/2 cups chicken broth 1 1/4 cups red potatoes -- peeled and diced 2 1/4 cups corn kernels 1/2 cup all-purpose flour 2 cups 2% low-fat milk 3/4 cup cheddar cheese -- shredded 1/2 teaspoon salt 1/4 teaspoon pepper Cook mushrooms in a Dutch oven coated with cooking spray over medium heat for 10 minutes. Add chicken sausage, onion, bell pepper, and garlic to dutch oven; saute 5 minutes. Add broth and potatoes; bring to boil. Cover, reduce heat, and simmer 20 minutes or until potatoes are tender. Add corn; stir well. Place flour in a bowl. Gradually add milk, stirring with a whisk until blended; add to soup. Cook over medium heat 15 minutes or until thick, stirring frequently. Stir in cheese, salt, and pepper. Nutritional Information Servings Per Recipe: 7 Calories 218 Calories From Fat 30% Protein 10g Carbohydrate 29g Cholesterol 20mg Sodium 1273mg From "Tina Bell" - - - - - - - - - - - - - - - - - - - NOTES : This version of the cheddar chicken chowder is made with mushrooms and chicken sausage. Portobellas work well here. * Exported from MasterCook * Cheesey Spinach Stuffed Potato Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 baked potato 2 teaspoons diet margarine 1 whole garlic clove 2 cups fresh spinach 1 tablespoon light sour cream 2 slices lowfat Swiss cheese Prep: 5 min, Cook: 15 min. When potato is almost through baking, melt margarine in small nonstick skillet with garlic, sauteing garlic about 5 minutes to release flavors. Chop spinach, and add to skillet, stirring well to coat with margarine. Cover, turn off heat and steam 5 minutes. Sprinkle with freshly ground black pepper. Slit baked potato in half the long way. Stuff with low fat cheese, spinach and sour cream. Serve at once. Per serving: Calories 281, Fat 8.1g, 25% Calories from Fat, Cholesterol 12mg, Protein 18.6g, Carbohydrates 35.0g, Fiber 4.6g, Sodium 438mg, Calcium 314.0mg. from nutrio.com From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken And Broccoli Casserole Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup low-fat margarine 1 chopped onion 1 tsp. salt 1 tsp. Black pepper 1 can fat-free cream of mushroom soup 2 cups cooked rice 1 boiled & deboned chicken 1 lb. reduced-fat Velveeta cheese 10 oz. frozen (cut) broccoli 1/3 cup finely chopped bell pepper 1 cup skim milk Non-fat cooking spray Saute onion & bell pepper in margarine. Combine cheese, milk, and soup in a pan. Cook over low heat until cheese is melted. Add onion mixture & black pepper. Combine. thawed broccoli, chicken, rice & salt with cheese mixture. Spray a casserole dish with cooking spray. Pour mixture into prepared casserole dish. Bake at 350 F for 30 minutes. Casserole is done when mixture thickens & bubbles around the edges. http://www.cbt.net/dedwards/lowfat_southern_recipes.htm From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Biscuit Casserole Recipe By :Chicken Recipes For Freezer Cooking by Cynthia Townley Ewer Serving Size : 6 Preparation Time :0:00 Categories : Breads: Quick & Muffins Casseroles Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups cooked chicken -- cubed 3 cups chicken broth 4 carrots -- sliced 1" thick 1 onion -- chopped 4 stalks celery -- sliced 1/2" thick 8 ounces mushrooms -- halved 2 garlic cloves -- sliced 8 ounces canned peas -- 1 can 3 tablespoons cornstarch 1/3 cup cold water 7 1/2 ounces canned biscuits -- (tube or fresh) -- 10 biscuits -- 1 jumbo freezer bag Bring chicken broth to a boil; add carrots, onions, celery, mushrooms and garlic; simmer 10 minutes. Add cubed chicken meat and peas; simmer 5 minutes more. Mix cornstarch with cold water in measuring cup; add slowly until chicken mixture has consistency of gravy. Remove from heat; cool. To freeze: pour into round casserole dish (2-qt capacity). Cover with aluminum foil; flash freeze, then wrap in jumbo freezer bag. To prepare: thaw casserole before cooking. Place in 400-degree oven for 25 minutes. Remove from oven and place uncooked biscuits (either from "tube" or scratch--my family enjoys their "chicken biscuits" cut with a chicken-shaped cookie cutter) in slightly-overlapping circles on top of casserole. Return to oven and bake 20 to 25 minutes more, until mixture is bubbling and biscuits are golden brown. Per MasterCook 5 Nutritional Analysis Estimate for each of 6 servings: 301 cals., 5 g. fat (16%CFF), 4 g. fiber = 6 WW points If recipe is divided into 5 servings, each would be 7 WW points Source: "http://www.organizedhome.com/freezercook/chicken.html" From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : I estimated the number of servings. Linked biscuits to canned Pillsbury Buttermilk biscuits for nutritional analysis. * Exported from MasterCook * Chicken Breasts With Spicy Honey Orange Glaze Recipe By :National Honey Board Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup honey 2 tbsps frozen orange juice concentrate 1 tsp orange zest -- grated 1 clove garlic -- minced 1/2 tsp salt 6 boneless skinless chicken breast halves 1/8 tsp crushed red pepper flakes 1 tbsp margarine 1/2 tsp vegetable oil green onion -- chopped fresh parsley -- chopped 1. In small bowl, combine honey with juice concentrate, orange zest, garlic, salt and red pepper flakes. 2. Rinse chicken with cold water and pat dry. 3. Season lightly with salt. 4. In large non-stick skillet, heat margarine and oil over medium-high heat. 5. Add chicken and cook about 4 minutes, until seared. 6. Turn chicken; cook another 4 minutes until just cooked through. 7. Pour honey mixture over chicken and cook, turning chicken to coat as sauce begins to thicken, about 2 minutes. 8. Serve chicken breasts with honey-orange glaze spooned over the top. 9. Sprinkle with parsley and green onion. Source: "http://www.ivillage.com/food/tools/recipefinder/display_recipe/0,6863 486,00.html" S(Formatted by Whome40@aol.com Apr 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : I'd probably omit the margarine in favor of Pam. This might also be good on the grill. * Exported from MasterCook * Chicken Jambalaya #2 Recipe By :Great Taste - Low Fat Chicken,Time Life Books Serving Size : 4 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Chicken Eat-LF Mailing List Meats Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tbsp olive oil 6 cloves garlic -- minced 1 large onion -- finely chopped 1 green bell pepper -- diced 2 ounces Canadian bacon -- coarsely chopped 1 cup reduced sodium chicken broth -- defatted 1 1/3 cups long-grain rice 1 cup dry white wine 1 tsp dried rosemary 1/2 tsp salt 1/4 tsp allspice 1 pound skinless boneless chicken thighs -- cut into 1 1/2" chunks 1 pound plum tomatoes -- coarsely chopped -- (about 4) 1 package frozen okra -- (10 ounce) thawed Serves 4 Working Time 15mins Total Time 45mins 1. In a large nonstick skillet, heat the oil until hot but not smoking, over medium heat. Add the garlic & onion & cook, stirring occasionally, until the onion has softened, about 5mins. Stir in the bell pepper, bacon, & 1/4cup of the broth & cook, stirring occasionally, until the pepper has softened, about 5mins. 2. Add the rice, stirring to coat. Add the wine & cook until most of the wine has evaporated, about 5mins. Stir in the remaining broth, the rosemary, salt, allspice, & 1 1/2cups of water. Bring to a boil over medium-high heat, reduce to a simmer, cover, & cook for 15mins. 3. Stir in the chicken, tomatoes, & okra. Return to a boil, reduce to a simmer, cover, & cook until the chicken is cooked through & the rice is tender, about 5mins longer. Spoon the jambalaya onto 4 plates & serve. Fat: 10G/19% Calories: 476 Saturated Fat: 2.1G Carbohydrate: 63G Protein: 33G Cholesterol: 101MG Sodium: 744MG From "Joanne Wallace" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Soup With Matzo Balls Recipe By :Sous Chef Cleve Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Jewish Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 large eggs -- separated salt to taste ground black pepper to taste 2 tablespoons chopped parsley 2 tablespoons chicken fat or "schmaltz" -- (rendered chicken fat) 1/3 cup seltzer water 8 cups chicken broth carrots, onions, and celery -- totaling 2 cups in equal parts 3/4 cup Matzo meal In a bowl, whisk the egg yolks, salt, pepper, chopped parsley, schmaltz, and seltzer until combined. In a second bowl, whisk the egg whites until stiff, and fold into the yolk mixture. Fold in the matzo meal, and chill covered for three hours. Gently shape 12- 15 matzo balls with damp hands and set aside until needed. Gently saute the carrots, onions, and celery, and then add the chicken broth. Bring to a gentle boil and add the matzo balls. Cook at a low simmer for about 30 minutes or until tender. Garnish with chopped parsley. Source: "April Cooking With MasterCook Newsletter" From Aimcaitmel@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Choco-mint Pie Recipe By :JoAnna Lund -- Healthy Exchanges p. 211 Serving Size : 8 Preparation Time :0:05 Categories : Eat-LF Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package Jello fat free sugar free instant vanilla pudding -- 4 serving size 2/3 cup Carnation nonfat dry milk powder 1 1/4 cups water 1/2 teaspoon mint extract 2 drops green food coloring -- (2-3) 1 cup Cool Whip Free 2 Tablespoons mini chocolate chips 1 Oreo Pie Crust -- 6 oz or Keebler In a medium bowl, combine dry pudding mix, dry milk powder, and water. Mix well, using a wire whisk. Fold in mint extract, green food coloring, and Cool Whip Lite. Stir in chocolate chips. Pour mixture into piecrust. Refrigerate until ready to serve. HE using Keebler Choc. Pie Crust: 1/2 Br, 1/4 SM, 1 Sl, 7 OC 169 calories, 6 gm fat, 3 gm Pr, 25 gr Ca, 291 mg So, 1 Fi Diabetic: 1 1/2 St, 1 Fat *Hint: I have trouble with clumping in my pies. I have solved that problem by using lukewarm water and dissolving the dry milk powder in the water. Then I let it sit a few minutes while I measure out other ingredients to get them ready to put in the recipe. Then I mix the wet mixture in with the pudding. A story (sorry this is such a long post): I saw JoAnna make this pie one Saturday on PBS. That night my husband and I were watching a movie on TV. During a commercial I surprised him with a piece of this pie. He tasted it and said, "Ummmm. This is good. Where did it come from?" I replied, "I made it during the last commercial!" I love JoAnna's philosophy - "If it takes longer to make it than to eat it, forget it!!" It is so cooling and refreshing and creamy and CHOCOLATEY..... mmmmmmmmmm "I freeze this pie (individual slices). When I want it, I set it out about 15-30 minutes ahead of time. Let it thaw enough to eat it. WOWSERS!!! Is it good!!! I reminds me of mint chocolate-chip ice cream and York Peppermint Patties. (I didn't tell my daughter that this pie is "healthy" - I just told her that its a mint chocolate chip pie - she loves it). " Maggie I tried freezing this and it came out incredible! You can use any kind of instant pudding mix in this recipe as well as Lite or regular Cool Whip. --JaneStarr Description: "A Quick & Easy Mint Chocolate Chip Pie" Source: "Maggie at http://www.healthyexchanges.com/messages/recipes/board.htm" From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : Here is a wonderful pie - one of my all-time favorite recipes!! If its hot where you are - try it!! * Exported from MasterCook * Chocolate Chip Muffins, David's Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup whole wheat flour 1 cup all-purpose flour 2 tsps baking powder 1 pinch salt 1 cup semisweet chocolate chips 4 bananas -- mashed 1 cup apple juice, frozen concentrate 1 egg -- beaten 1 cup milk 1/8 cups vegetable oil In a large bowl, stir together all dry ingredients. Set aside. In a second bowl, beat together all wet ingredients. Blend wet ingredients into dry ingredients, stirring just to mix. Spoon batter into muffin tins lined with paper baking cups. Bake in preheated 400 farhenheit degree oven for 20-25 minutes or until golden brown. Makes a dozen muffins. SUBSTITUTION TIP: Substituting regular apple juice for concentrate is fine. Source: "http://www.ivillage.com/food/tools/menu/display/0,5712,176,00.html#98 S(Formatted by whome40@aol.com Apr 2000): "" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chunky Vegetable Chili Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Chilis Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups water 2/3 cup barley -- quick cooking 1 eggplant -- peeled and diced 1/2 large red pepper -- chopped 1/2 large green pepper -- chopped 1 medium onion -- chopped 3 cloves garlic -- minced 14 1/2 ounces diced tomatoes 14 1/2 ounces black beans -- rinsed and drained 1/2 teaspoon ancho chili powder 1/2 teaspoon Thai seasoning 2 cups. fresh spinach -- chopped Boil the water in a large, deep skillet. Stir in barley. Cover and reduce the heat. Simmer for about 10 minutes or until the barley is tender. Add the eggplant, chopped pepper, onion and garlic. Mix thoroughly, cover and cook over medium heat until the eggplant is softened and the other veggies are tender -- about 20 minutes -- removing the cover to stir frequently. Add the tomatoes, black beans and seasonings to the skillet. Mix to combine and cook an additional 5 minutes. Add the spinach, mix and cook for 2-3 minutes or until the spinach is wilted, but not fully cooked. Yields: 8-10 servings Description: "This recipe makes a lot of chili, but don't worry. It's even better the second day and freezes very well." Source: "http://seasoned.com/" S(Formatted by Whome40@aol.com Apr 2000): "" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cinnamon Caramel Corn Recipe By :Recipe Institute Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 cups air-popped popcorn (about 1/3 cup kernels) 2 tablespoons honey 4 teaspoons margarine 1/4 teaspoon ground cinnamon Preheat oven to 350 degrees F. Spray jelly-roll pan with nonstick cooking spray. Place popcorn in large bowl. Stir honey, margarine and cinnamon in small saucepan over low heat until margarine is melted and mixture is smooth; immediately pour over popcorn. Toss with spoon to coat evenly. Pour onto prepared pan; bake 12 to 14 minutes or until coating is golden brown and appears crackled, stirring twice. Let cool on pan 5 minutes. (As popcorn cools, coating becomes crisp. If not crisp enough, or if popcorn softens upon standing, return to oven and heat 5 to 8 minutes more.) CAJUN POPCORN - Preheat oven and prepare jelly-roll pan as directed above. Combine 7 teaspoons honey, 4 teaspoons margarine and 1 teaspoon Cajun or Creole seasoning in small saucepan. Proceed with recipe as directed above. ITALIAN POPCORN - Spray 8 cups of air-popped popcorn with fat-free butter-flavored spray to coat. Sprinkle with 2 tablespoons finely grated Parmesan cheese, 1/8 teaspoon black pepper and 1/2 teaspoon dried oregano leaves. Gently toss to coat. Nutrients per Serving: Calories 117, % calories from fat 29%, Total Fat 4 g, Sat. Fat 1 g, Protein 2 g, Carbohydrates 19 g, Cholesterol 0 mg, Sodium 45 mg, Dietary Fiber 1 g Dietary exchanges: 1 Starch, 1 Fat Description: "Pictured Clockwise from top: Italian Popcorn, Cinnamon Caramel Corn and Cajun Popcorn" Source: "Diabetic Recipes (V6 N9 Aug-97)" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 25 Apr 2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cioppino #2 Recipe By :Adapted & modified from Sunset Fish & Shellfish Serving Size : 6 Preparation Time :1:30 Categories : Eat-LF Mailing List Fish & Seafood Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tbsp olive oil 1 lg onion -- chopped 4 cloves garlic -- minced 1 lg red bell pepper 29 ozs canned tomatoes -- broken up 8 ozs tomato paste 2 cups red wine 1 bay leaf 1/3 cups parsley -- chopped 1/4 cups fresh basil -- minced 3 tbsps fresh oregano -- minced 2 lbs clams -- in shell 1 1/2 lbs shrimp -- shelled and deveined 1 lb scallops In a 6-to-8 quart pan, heat oil and add garlic, onions, bell pepper and parsley over medium heat until onion is soft (about 5 minutes). Stir in tomatoes and their liquid, tomato paste, wine, bay leaf, basil and oregano. Bring to a boil. Reduce heat, cover and simmer for 20 minutes. Add clams, scallops, and shrimp. Cover and simmer until clams pop open and shrimp are opaque when cut (about 20 more minutes). Serve with a crusty sourdough. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 9 WW points I made this for dinner tonight and it was a big hit. I had to adapt it to make a New England version. The original called for 2 tbsp oil, and cod instead of scallops. It also included crab in the shell, which I couldn't find here. * Exported from MasterCook * Citron Anise Loaf Recipe By :Betty Crocker Serving Size : 16 Preparation Time :0:00 Categories : Breads Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Dough: 2 packages active dry yeast 1/2 cup warm water -- 105-155F 1/2 cup lukewarm milk -- scalded then cooled 1/2 cup sugar 1 teaspoon salt 2 eggs 1/2 cup butter or margarine -- softened 4 1/2 cups all-purpose flour -- plus 1/2 cup all-purpose flour -- if needed 1/2 cup raisins 1/2 cup chopped citron 1 tablespoon anise seed 2 tablespoons pine nuts -- if desired Glaze: 1 egg 1 tablespoon water Dissolve yeast in arm water in large bowl. Mix in milk, sugar, salt, 2 eggs, the butter and 2 1/2 cups flour; beat until smooth. Stir in fruit, anise seed, nuts, and enough remaining flour to make dough easy to handle. Turn down onto lightly floured board; knead until smooth and elastic, about 5 minutes. Place in greased bowl; turn greased side up. Cover; let rise in warm place until double, 1 1/2 to 2 hours. Punch down dough; divided in half. Shape each half into round, slightly flat loaf. Place loaves in opposite corners of greased baking sheet. Cut a cross 1/2-inch deep on top of each loaf. Let rise until double, about 1 hour. Heat oven to 350F. Mix 1 egg and 1 tablespoon water; brush on loaves. Bake 35 to 45 minutes. Cool. Can be served immediately. To freeze: Cool loaves 1 hour. Wrap in heavy-duty aluminum foil, label and freeze. To serve: 2 1/2 hours before serving, remove loaf from freezer. Thaw in wrapper at room temperature. Can be warmed, if desired. You can use self-rising flour; adjust recipe by omitting salt. Source: "Do-Ahead Cookbook: 1984" Yield: "2 loaves" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Store no longer than 9 months. * Exported from MasterCook * Creamy Gorgonzola Fettuccine Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces fettuccine -- fresh - uncooked 3 cups asparagus -- roasted 1 teaspoon olive oil -- scant 4 cloves garlic -- crushed/minced 1 tablespoon Butter Buds(r) 1 tablespoon flour 1 1/4 cups skim milk 1/4 cup fat-free cream cheese -- (2 oz) 1/4 teaspoon salt 2 ounces gorgonzola cheese -- crumbled 2 tablespoons walnuts -- chopped and toasted Puddle the olive oil in a nonstick saucepan and warm over medium heat. Add garlic and cook until soft and fragrant. Add to milk. In same saucepan add the butter buds and flour. Whisk in milk/garlic mixture and cook over medium heat until thickened. Dice cream cheese and add to sauce. Stir to melt and combine. Add salt and half the gorgonzola. Meanwhile boil water and cook fettuccine. Drain, then divide among 4 serving bowls. Top with roasted asparagus. Then sauce. Sprinkle with remaining Gorgonzola and walnuts. Source: "Formatted by Whome40@aol.com Apr 2000" - - - - - - - - - - - - - - - - - - - NOTES : Original recipe called for cooking the garlic in 2 tsp butter then making a white sauce. Also, no cheese was melted in the sauce, it was sprinkled on top. If you melt cheese in the sauce you may need to thin in a bit. I used fat free half and half for this. The original recipe called for blanched asparagus. The original recipe used 1/3 less fat cream cheese. I used a 9 oz package of fresh fettuccine. Next time I think I'll make this using Asiago cheese. The Gorgonzola was rather strong. This is what we had for dinner tonight. It was very good but next time I think I'll make it using Asiago cheese. With parmesan it would be very Alfredo. * Exported from MasterCook * Crescent Hot Cross Buns Recipe By :Pillsbury Serving Size : 8 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces canned Pillsbury crescent rolls -- (regular or low fat) 1/3 cup raisins -- plump not dry 1/4 teaspoon grated lemon peel -- if desired GLAZE: 1/4 cup powdered sugar 1 teaspoon 1% milk -- (1 to 2) Heat oven to 375 F. Separate rolls into 8 triangles. In small bowl, combine raisins and lemon peel, mix well. Spoon about 1 teaspoon raisin mixture on short side of triangle, fold sides over filling and roll to point; pinch to seal. Place on cookie sheet. Bake at 375 F. for 12 to 14 minutes or until golden brown. Cool slightly. In small bowl, combine powdered sugar and milk; mix well. Drizzle in a cross shape on top of each bun. Copyright: "Copyright 2000 The Pillsbury Company" Yield: "8 pieces" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : CAUTION! not low fat as sent. It could be low fat! but I don't know what the numbers are for the new nearly fat free crescents. * Exported from MasterCook * Easy Crockpot Chicken Recipe By :Cooking Light YEAR: 1995 ISSUE: June PAGE: 111 Serving Size : 6 Preparation Time :0:00 Categories : Chicken Crockpot Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 skinned chicken drumsticks -- (about 1-1/2 pounds) 6 skinned chicken thighs -- (about 3 pounds) 1/3 cup dry white wine 1/4 cup instant chopped onion 2 teaspoons chicken-flavored bouillon granules 1/2 teaspoon dried Italian seasoning 1/2 teaspoon salt-free lemon-herb seasoning 1/4 teaspoon garlic powder 1/4 teaspoon dried tarragon 1/4 teaspoon crushed red pepper 1 can no-salt-added stewed tomatoes -- (14.5-ounce) undrained and chopped 6 cups hot cooked rice Crock-Pots are wonderful because you can just combine everything in one pot and let it cook. In fact, I created this recipe by simply throwing all the ingredients together, and everyone liked it so much I served it again and again. -- Pat Frieler, Columbia, South Carolina Trim fat from the chicken. Place chicken in an electric slow cooker; stir in wine and next 8 ingredients (wine through tomatoes). Cover with lid, and cook on high-heat setting for 1 hour. Reduce heat setting to low, and cook for 3-1/2 hours. Serve the chicken and tomato sauce over rice. Yield: 6 servings (serving size: 1 chicken drumstick, 1 chicken thigh, about 1/2 cup sauce, and 1 cup rice). NUTRITIONAL INFORMATION: CALORIES 493 (14% from fat); PROTEIN 44.4g; FAT 7.9g (sat 2g, mono 2.3g, poly 1.8g); CARB 57.7g; FIBER 1.2g; CHOL 158mg; IRON 4.7mg; SODIUM 462mg; CALC 76mg From Marta Martin - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Favorite Lentil Soup, Jane Brody's Recipe By :Jane Brody's Good Food Book, p343 Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil -- or vegetable oil 2 large onions -- chopped (2 cups) -- or 3 medium onions 3 carrots -- coarsely grated 3/4 teaspoon marjoram -- crumbled 3/4 teaspoon thyme -- crumbled 28 ounces canned tomatoes -- coarsely chopped* 7 cups broth -- (beef, chicken, or vegetable) 1 1/2 cups dried lentils -- rinsed 1/2 teaspoon salt -- if desired 1/4 teaspoon fresh ground black pepper -- or to taste 6 ounces dry white wine 1/3 cup chopped fresh parsley -- or 2 t dried flakes 4 ounces cheddar cheese -- grated * Use juice from canned tomatoes, too. Heat oil in large saucepan, and saute onions, carrots, marjoram, and thyme, stirring for about 5 minutes. Add tomatoes, broth, and lentils. Bring soup to a boil, reduce heat, cover pan, and simmer soup for about 1 hr. or until lentils are tender. Add salt, pepper, wine, and parsley and simmer soup for a few minutes. Serve with cheese sprinkled on each portion. MC Formatted by Brenda Adams ; posted elf & mc-rec 4/00. - - - - - - - - - - - - - - - - - - - NOTES : Can make in double batches and freeze several lunch size servings. In place of homemade broth, you can use 3 bouillon cubes with 7 cups of water or 3-1/2 cups of canned both and 3-1/2 cups of water. If you do, do NOT add salt. (doubles & freezes well) * Exported from MasterCook * Flax Banana Bread #3 Recipe By : Serving Size : 10 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup packed light brown sugar -- or sugar substitute 1/2 cup low fat buttermilk -- I used the powdered one 1/4 cup eggbeaters -- or 1 egg 3 tablespoons canola oil -- I used the smart balance 3/4 cup unbleached all purpose flour 1/2 cup whole wheat flour 3/4 cup ground flaxseed 1 teaspoon baking powder 1 teaspoon baking soda 1/8 teaspoon salt 1 cup pureed bananas 1/2 teaspoon butter flavor extract 1 teaspoon banana extract Preheat the oven to 350 degrees. Coat a 8x4" loaf pan with buttered flavor spray. Set aside. In a large bowl, combine the sugar, buttermilk, egg substitute and oil. Whisk until smooth.(IF USING THE POWDERED BUTTERMILK, ADD THE AMOUNT OF POWDER TO DRY MIX AND THE LIQUID TO THE SUGAR, EGGS AND OIL, THIS IS WHAT THE INSTRUCTIONS SAY TO DO ) In a medium bowl, combine the flour, whole wheat flour, flaxseed, baking powder, baking soda and salt. Whisk well to blend. Add the liquid ingredients and stir just until blended: "DO NOT OVER MIX". Add the banana puree and stir just to blend in well. Pour into the prepared pan and bake for 40 to 50 minutes, or until a knife inserted in the center comes out clean. Remove the pan to a wire rack and let the bread cool slightly. While it is still slightly warm, turn the bread out of the pan. NOTE: for best results, choose very ripe bananas, place them in a blender or food processor and puree until smooth. SERVING: 1 SLICE 4 points 202 CALORIES...8.3 GMS FAT...0.4 GMS SATURATED FAT...0 MG CHOLESTEROL...227 MG SODIUM...2.4 GMS DIETARY FIBER Source: "Flax Council of Canada" S(JoAnna Lund's Healthy Exchanges@Onelist): "VICKEY [BABYBOOP50@YAHOO.COM] on Fri 4/14/2000" Yield: "1 LOAF" From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : This banana bread IS oh, so wonderful, moist and very flavorable and unbelievable delicious and tasty. YOU HAVE GOT TO TRY THIS BREAD! -- Vickey --- Perhaps we can find a way to reduce these recipes to under 30%CFF. I certainly wouldn't use the shortening called for in the cookie recipe (but Vickey made them successfully with Smart Beat). I plan to try the banana bread recipe hopefully next week. * Exported from MasterCook * Fourteen Fast Ways To Use Baked And Smoked Tofu Recipe By :"Soyfoods USA" newsletter, April 2000 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Tofu Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** 1. Eat it right out of the package as a protein-rich snack! 2. Make a sandwich on whole grain bread 3. Stuff in a pita pocket 4. Cut into strips for stir fry dishes 5. Chop it and throw into soups 6. Dice it into dried bean dishes 7. Cube it for pasta salads or dishes 8. Toss it on top of lettuce and vegetable salads 9. Enjoy it chopped in scrambled eggs and omelets 10. Make a baked tofu burrito or taco 11. Serve on bagels or crackers 12. Perfect for shish kabobs. 13. A new twist for fajitas 14. Grill or barbecue it. From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : I have a 15th way. I make my own sushi and I have made a 'salad' from the baked tofu -- cut it as finely as possible, add finely chopped onion, celery, and FF mayo (imagine chicken or tuna salad) and rolled it with cucumber and avocado. [GwynneC@aol.com] * Exported from MasterCook * Freezer French Toast Recipe By :Betty Crocker Serving Size : 8 Preparation Time :0:00 Categories : Breakfast Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 eggs 1 1/4 cups skim milk 1 1/2 tablespoons sugar 1/2 teaspoon salt 16 bread slices Heat oven to 500F. Beat eggs, milk, sugar and salt until mixed. Dip bread slices in egg mixture; arrange on sprayed baking sheets. Bake until underside is golden brown; about 5 minutes. Turn slices; bake until golden brown, about 2 minutes. Serve immediately. To Freeze: Cool on wire racks. Place in single layer on baking sheets. Freeze until hard, about 2 hours. Wrap, label and return to freezer. To bake frozen: 15 minutes before serving, heat oven 3o 375F. Remove freezer french toast from freezer and unwrap; place on ungreased baking sheets. Heat until hot, 8 to 10 minutes. Note: can be heated in a toaster. Source: "Do-Ahead Cookbook: 1984" Ratings : WW Points 4 From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Store no longer than 1 month. * Exported from MasterCook * Freezer Tomato Sauce Recipe By : Serving Size : 32 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 pounds plum tomatoes 3 medium onions -- chopped (1-1/2 cups) 1 stalk chopped celery -- (1/2 cup) 3 cloves garlic -- large, minced 2 tablespoons olive oil -- or cooking oil 2 teaspoons sugar 1 teaspoon salt -- or to taste 1/8 teaspoon ground red pepper -- OR 1 chili pepper -- fresh, finely chopped & chopped 1/2 tsp. 2 tablespoons fresh oregano -- or 2 tsp. dried oregano, crushed 1 tablespoon fresh thyme -- snipped or 2 -- tablespoon OR 1 teaspoon dried thyme -- or 2 tsp. crushed In a large kettle bring 4 inches of water to boiling. Immerse tomatoes in boiling water for 1 minutes. Drain in a colander; peel, seed and shop tomatoes. (You should have 10 cups.) In the same kettle cook onion, celery, and garlic in hot oil about 5 minutes or till tender. Add chopped tomatoes, sugar, salt, pepper, and cayenne pepper, if desired. Bring to boiling; reduce heat. Simmer, uncovered, for 45 minutes, stirring occasionally. Stir in oregano and thyme. Simmer, uncovered, for 15 minutes. Cook slightly In a food processor bowl process sauce, one fourth at a time, to desired texture. (Or, put sauce through a food mill.) Place sauce in a bowl set in ice water to cook quickly. Fill 4 freezer containers; seal tightly, label and freeze. To thaw one portion, remove from freezer container, remove from freezer container and place in a saucepan. Cook over medium heat until hot, stirring occasionally. Serve hot sauce over pasta. Makes 4 pints. Description: "Plum tomatoes, sometimes called Italian or Roma tomatoes, are a thick and meaty, oval-shaped tomato. They have small seeds, little juice, and a mild, rich flavour. They're especially good for using in sauces" Source: "Better Homes and Gardens Website 9/24/97" S(Typed & Formatted by:): "hdeacey@home.com (April 2000)" Yield: "8 cups" From hdeacey@home.com - - - - - - - - - - - - - - - - - - - NOTES : Make-Ahead Tips: Prepare and freeze the sauce in pint freezer containers. Seal, label with contents and date, and freeze up to 4 months. Serve with 1 cup of Pasta for an additional 3 points. WW Points = 0 per 1/2 cup * Exported from MasterCook * Fresh Greens And Rice Soup Recipe By :David Berkley Foods, Sacramento Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 cups chicken stock 1/2 pound fresh spinach leaves -- julienned 1/2 pound Swiss chard leaves -- julienned 3 teaspoons extra virgin olive oil -- 6 tsp extra virgin olive oil -- opt, if desired 4 cloves garlic -- peeled and minced 1 tablespoon ground cumin 2 tablespoons ground coriander seeds 2 lemons -- juiced salt and black pepper 1 cup cooked long-grain or basmati rice Bring stock to a boil in a medium saucepan over medium-high heat. Add greens, reduce heat to medium-low and simmer, allowing greens to dissolve into the stock, 5-10 minutes. Heat oil in a small skillet over medium heat. Add garlic and cook, stirring, until fragrant, about 2 minutes. Stir in the cumin and coriander and continue to cook for 2-3 minutes. Add garlic mixture to stock. Stir in the lemon juice and season with salt and pepper. Simmer until flavors blend, about 8 minutes. Evenly divide rice among 8 bowls. Ladle soup over rice and serve. [Each bowl: 79 cals, 29% cff, 3g fat, 2g fiber] S(Archive): "http://www.californiaheartland.org" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Frozen Apple Sauce 'N Fruit Cup Recipe By :Motts Applesauce www.motts.com Serving Size : 7 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Applesauce -- *see note 10 frozen strawberries -- thawed 11 ounces canned mandarin orange segments -- drained 1 cup grapes -- if desired 2 tablespoons orange juice concentrate In medium bowl, combine all ingredients. Spoon fruit mixture into individual dishes or paper cups. Freeze until firm. Remove from freezer about 30 minutes before serving. Yields 7 (1/2-cup) servings. Notes: Pantry: Mott's Chunky or Regular Apple Sauce. A refreshing snack kids of all ages will love. From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruit And Spinach Salad Recipe By :Pillsbury Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- SALAD: 6 cups torn young spinach leaves 1 cup sliced strawberries 1/2 cup blueberries 11 ounces mandarin orange sections -- drained DRESSING: 1/3 cups purchased poppy seed salad dressing (Fat-free rosmarino) 1 tablespoon frozen orange juice concentrate -- thawed 1. In large bowl, combine all salad ingredients; mix well. 2. In small bowl, combine dressing ingredients; mix well. Pour dressing over salad; toss gently. Cover with plastic wrap; refrigerate until serving. review of rosmarino's dressing: http://www.3fatchicks.com/fdrev/rosdres.html http://www.rosmarinofoods.com/ Copyright: "Copyright 2000 The Pillsbury Company" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruit Spinach Pasta Salad Recipe By :National Pasta Association Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Meats Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound radiatore -- uncooked -- or elbow macaroni or other medium-size pasta 3 cups shredded fresh spinach 2 cups sliced fresh peaches -- or frozen peach slices -- thawed and drained 1/3 cup sugar 1/2 teaspoon salt 3 teaspoon white vinegar 3 tablespoon vegetable oil -- (reduce this - substitute broth or juice if needed) 1/4 cup orange juice 2 teaspoons poppy seeds 2 cups sliced fresh strawberries 6 slices cooked and crumbled bacon -- omit or use Canadian bacon Servings: 8 Cook pasta according to package directions and then drain. Rinse with cold water and drain again. Combine pasta, spinach and peaches in a large bowl. In an electric blender or food processor, combine sugar, salt, mustard and vinegar. Add oil, orange juice and poppy seeds. Pour dressing over pasta and toss gently. Add strawberries and bacon. Toss again and serve immediately. Recipe courtesy of the National Pasta Association From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This one is good...I've made it before. * Exported from MasterCook * Green Papaya Salad Recipe By :A Taste of Hawaii, Jean-Marie Josselin Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium green papaya 1 large cucumber 2 medium carrots 1 teaspoon minced garlic 2 teaspoons chopped fresh coriander (cilantro) 1 teaspoon sugar Juice of 2 limes Salt and Pepper Peel off the skin of the papaya and, using a grater, shred the pulp finely. Discard the seeds. Peel the cucumber and carrots, then grate them. In a mixing bowl, combine the papaya, cucumber, and carrots. Add the garlic, coriander, sugar, and lime juice. Season to taste with salt and pepper. Chill before serving. From Ellen C - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Chicken Sandwich Lunch Plus Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Salads Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 ounces grilled chicken breasts 1 whole wheat hamburger bun 1 tablespoon honey mustard 2 slices tomato 1 tangerine 2 cups Romaine lettuce 2 tablespoons French salad dressing, low calorie Prep: 5 min, Cook: 7 min. Grill or microwave boneless, skinless chicken breast and measure out 3 ounces after cooking (because this makes such an easy lunch, you might want to grill several freeze in baggies). Spread honey mustard on bun and build your sandwich: bottom half of bun, tomato slice, grilled chicken, tomato slice, top of bun. Enjoy with a chilled tangerine, a side salad of deep green romaine lettuce (topped with 2 tablespoons of your favorite regular salad dressing) and sugar-free iced tea. Calories 499, Fat 21.7g, 39% Calories from Fat, Cholesterol 72mg, Protein 33.5g, Carbohydrates 45.4g, Fiber 6.0g, Sodium 791mg, Calcium 114.3mg From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Chicken Sandwiches With Nectarine Relish Recipe By :Cooking Light YEAR: 1995 ISSUE: June PAGE: 111 Serving Size : 1 Preparation Time :0:00 Categories : Chicken Condiments & Seasoning Eat-LF Mailing List Fruit Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tsp. canola oil 2 Tbsp. lemon juice 1/8 tsp. salt 1/8 tsp. black pepper 2 onions -- quartered and sliced 2 Tbsp. sugar 2 nectarines -- peeled, pitted and chopped 1/4 cup cider vinegar 1/4 cup dry sherry -- or wine 1/8 tsp. salt 1 tsp. crushed black peppercorns 4 boneless skinless chicken breasts 4 Kaiser rolls 4 lettuce leaves Prepare grill or broiler. Place chicken breasts between 2 layers of plastic wrap and flatten gently with rolling pin or heavy skillet until 1/4-inch thick. Combine 1 teaspoon oil, 2 tablespoons lemon juice, 1/8 teaspoon salt and 1/8 tsp. black pepper. Dip chicken breasts in mixture to coat, and let set until ready to grill. Heat 1 teaspoon oil in large nonstick skillet over medium-low heat. Add onions and cook stirring until softened and starting to brown, about 6 minutes. Add sugar, stirring until it dissolves and starts to bubble, about 2 minutes. Add nectarines and cook another 4 minutes, until mixture is golden brown. Add vinegar and sherry, bring to a simmer and stir until thickened, about 5-10 minutes. Stir in peppercorns. Season with salt to taste. Transfer to a bowl and set aside. Place chicken breasts on grill rack, and cook until no longer pink inside, about 4-5 minutes per side. While chicken is grilling, toast rolls on grill. Place lettuce leaves on bottom halves of rolls, top with chicken and nectarine relish. Serve. YIELD: 4 servings; one serving = 439 calories, 6g fat (12%), 72mg cholesterol From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ham And Asparagus Melt Recipe By :Health Magazine April 2000 Serving Size : 2 Preparation Time :0:15 Categories : Eat-LF Mailing List Meats Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 asparagus spears 1/3 cup finely chopped green onions 2 tablespoons dijon mustard 1 tablespoon fat-free mayonnaise 2 whole wheat english muffins -- split and toasted 1/4 pound sliced lean ham 1/4 cup (1-oz) shredded reduced-fat cheese (preferably Jarlsberg) Trim and peel butt ends of asparagus. In a small saucepan, bring water to a boil; add asparagus. Cook 3 minutes; drain. Cut into 2-inch pieces. Preheat broiler. Combine onions, mustard, and mayonnaise; spread mustard mixture evenly over cut sides of muffins. Arrange ham evenly on each muffin half; top with asparagus pieces. Sprinkle each with 1 tablespoon shredded cheese. Place muffin halves on a baking sheet, and broil 2 minutes or until cheese melts. Per serving: Calories 292 (25% from fat), Fat 8 g, Fiber 7g Source: "Marla Bazar" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 11 Apr 2000" T(Cooking): "0:05" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ham And Swiss Loaded Potatoes Recipe By :cookinglight.com/food/article_recipe.asp?rID=509Clueless Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Potatoes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 baking potatoes -- (about 1-1/2 pounds) 1 cup diced 33%-less-sodium ham -- (about 6 ounces) 1 cup shredded Swiss cheese -- (4 ounces) divided 1/2 cup thinly sliced green onions -- divided 1/2 cup nonfat sour cream 1/4 teaspoon freshly ground black pepper 1. Pierce potatoes with a fork; arrange in a circle on paper towels in microwave oven. Microwave at high 16 minutes or until done, rearranging potatoes after 8 minutes. Let stand 5 minutes. 2. Preheat broiler. 3. Cut each potato in half lengthwise; scoop out pulp, leaving a 1/4-inch-thick shell. Combine potato pulp, ham, 1/2 cup cheese, 1/3 cup green onions, sour cream, and pepper. 4. Spoon the potato mixture into shells. Combine 1/2 cup cheese and remaining green onions, and sprinkle over potatoes. Place potatoes on a baking sheet; broil 4 minutes or until golden. Yield: 4 servings (serving size: 2 potato halves). CALORIES 376 (26% from fat); FAT 11g (sat 6.2g, mono 3.5g, poly 0.7g); PROTEIN 20.1g; CARB 47.9g; FIBER 3.4g; CHOL 51mg; IRON 2.9mg; SODIUM 540mg; CALC 359mg http://cookinglight.com/food/article_recipe.asp?rID=509Clueless From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : Tips: Select green onions (a.k.a. scallions) with bright green tops. They will keep for up to 5 days when stored in a plastic bag in the refrigerator. Don't wash them until you're ready to use them. Trim off the roots (unless otherwise specified), and use both the green and white parts--the white part has a stronger flavor. Buy potatoes that are free of blemishes, sprouts, and cracks. Don't use potatoes with a green tinge: This shows that the potatoes have been exposed to light for a prolonged period of time and contain solanine (a toxic alkaloid). Store potatoes in a cool, dark place (a drawer or low cabinet in the kitchen) for up to 2 weeks. Storing potatoes in the refrigerator will make them taste sweet; storing them with onions will make them rot more quickly. * Exported from MasterCook * Hamburger Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 pound ground sirloin 1 hamburger bun 1 slice onion 1 slice tomato 1 tablespoon tomato ketchup Prep: 5 min, Cook: 10 min. Purchase ground sirloin; you are worth the fat and calorie savings. Weigh out 4 ounces uncooked beef, and broil or grill. Build your juicy hamburger with the remaining ingredients. Per serving: Calories 391, Fat 16.0g, 37% Calories from Fat, Cholesterol 91mg, Protein 30.3g, Carbohydrates 30.0g, Fiber 2.2g, Sodium 480mg, Calcium 78.9mg. From from nutrio.com "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hearty Hamburger Soup Recipe By :JoAnna Lund --Newsletter, 10/98, page 1 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces ground 90% lean ground beef -- (or turkey) 1/2 cup chopped onion 1 cup Healthy Request Tomato Juice -- or any reduced-sodium tomato juice 3/4 cup thinly sliced carrots 3/4 cup chopped celery 1 cup diced raw potatoes -- (5 oz.) 1 teaspoon JO's Loosemeat seasoning -- (just use Italian seasoning) 2 cups skim Milk -- (divided) 3 Tablespoons all-purpose flour In a large saucepan sprayed with butter-flavored cooking spray, brown meat and onion. Stir in tomato juice, carrots, celery, potatoes, and JO's loose meat seasoning mix (or Italian seasoning). Bring mixture to a boil. Lower heat, cover, and simmer for 15 minutes or until vegetables are tender. In a covered jar, combine 1 cup skim milk and flour. Shake well to blend. Pour milk mixture into meat mixture. Add remaining 1 cup skim milk. Mix well to combine. Continue simmering for 5 minutes or until mixture is heated through, stirring often. Serves 4 (1 1/4 cups each) HE: 1 1/2 Protein, 1 1/2 Veg, 1/2 Milk, 1/2 Bread 2 gm Fiber, 197 Calories, 5 gm Fat, 16 gr Protein, 22 gm Carb, 185 mg Sodium, 178 mg Cholesterol Diabetic: 1 1/2 Meat, 1/2 Veg, 1/2 Milk 4 points JoAnna's Hint: Substitute any reputable meat seasoning for JO's loose meat seasoning. Yield: "5 cups" Mc5 Formatting by JaneStarr@home.com in CT using MC-Tagit - - - - - - - - - - - - - - - - - - - NOTES : Freezer Notes: * Exported from MasterCook * Hearty Salmon Chowder Recipe By :American Cancer Institute web site Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 7 1/2 ounces canned salmon -- *see Note 1/2 cup onion -- diced, *see Note 1/2 cup celery -- diced, *see Note 1/4 cup green bell peppers -- diced, *see Note 1 clove garlic -- minced 3 cups diced potatoes -- *see Note 1 cup diced carrots -- *see Note 1 cup nonfat chicken broth -- *see Note 1 cup water 1/2 tsp coarse pepper -- *see Note 1/2 tsp dill seed -- *see Note 1 cup zucchini -- diced 12 ounces evaporated skim milk -- *see Note 8 3/4 ounces creamed corn -- *see Note 1/2 cup chopped fresh parsley -- (optional) Drain and flake salmon, reserving liquid. In large nonstick saucepan, melt margarine over medium heat; cook onion, celery, green pepper and garlic, stirring often, for 5 minutes or until vegetables are tender. Add potatoes, carrots, chicken stock, water, pepper and dill seed; bring to boil. Reduce heat, cover and simmer for 20 minutes or until vegetables are tender. Add zucchini; simmer, covered, for 5 minutes. Add salmon, reserving liquid, evaporated milk, corn and pepper to taste. Cook over low heat just until heated through. Just before serving, add parsley. Serves 4, with 359 calories, 8 grams fat per serving. Source: "http://www.aicr.org/soup2.htm" S(Formatted by Whome40@aol.com Apr 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : We had it for dinner tonight (note changes) and it was very good. We'll definitely be having it again. You can find this recipe and other tasty and nutritious soups in Anne Lindsay's cookbook, "Lighthearted Everyday Cooking" Kristin: Original recipe called for sauteing in 2 tsp soft margarine. I used Pam. I substituted red bell pepper for the green. I used red onion because that is what I had. I doubled (approx) the amount of onion, and bell pepper. Also, I shredded the carrots and used frozen hash browns. Instead of half water and half broth I used all broth. And I used fat free half and half for the evaporated skim milk. Instead of canned salmon I baked two 5 oz filets, flaked them with a fork and added them towards the end of cooking. I forgot the corn and parsley, but would use plain shoepeg or niblets because we don't like the taste of canned creamed corn. Instead of dill seed (which I didn't have) I minced about 2 T. of fresh dill and added it towards the end. And instead * Exported from MasterCook * Hoisin Salad Dressing Recipe By :BHG Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup reduced-sodium chicken broth 3 tablespoons reduced-sodium soy sauce 2 tablespoons bottled hoisin sauce or Chinese barbecue sauce 1 tablespoon sugar 1 tablespoon salad oil 2 teaspoons toasted sesame oil 3 cloves garlic -- minced 1 1/2 teaspoons grated gingerroot 1 teaspoon crushed red pepper 1/8 teaspoon pepper Combine all ingredients in a screw-top jar. Cover; shake well. Refrigerate up to 3 days; shake before using. Source: "Lightstyle, Summer 2000" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 19 Apr 2000" Yield: "12 tablespoons" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Homemade Ketchup Recipe By :New Laurel's Kitchen Serving Size : 28 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 ounce tomato paste 1/2 cup cider vinegar 1/2 cup water 1/2 teaspoon salt 1 teaspoon oregano 1/8 teaspoon cumin 1/8 teaspoon nutmeg 1/8 teaspoon pepper 1/2 teaspoon mustard powder garlic -- see note Makes 1-3/4 cups. Mix all ingredients together. Store in a jar in the refrigerator. CAUTION: The recipe calls for a "squeeze of garlic from press" but doesn't warn about potential contamination from raw garlic. Use a commercially prepared pressed garlic or granulated. REF: *Recipe from THE NEW LAUREL'S KITCHEN, by Laurel Robertson, Carol Flinders, and Brian Rupenthal, 1976 (C) Ten Speed. *Reprinted in DIET FOR ALL SEASONS, by Elson M. Haas (Paperback - ISBN 0890877327 - Celestial Arts - 1995) >1998 Hanneman/Buster From "Amanda Helstrom" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honey Wheat Bushman Bread, Outback Steakhouse Recipe By :Outback Steakhouse (via Suzy on the Bread Machine List) Serving Size : 32 Preparation Time :0:00 Categories : Breads Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- DOUGH 1 1/2 cups water -- warmed 2 tbsps butter -- softened 1/2 cups honey 2 cups bread flour 2 cups wheat flour 1 tbsp cocoa 1 tbsp sugar 2 tsps instant coffee 1 tsp salt 2 1/4 tsps yeast 1 tsp caramel color -- optional 3 tbsps cornmeal -- for dusting Place all of the ingredients in the bread machine and process on dough setting. The dough will be a little on the wet side and sticky, but if it seems too wet add more flour. When dough is done let it rise for 1 hour. Remove from pan, punch down and divide into 8 portions. Form portions into tubular shaped loaves about 6-8 inches long and 2 inches wide. Sprinkle the entire surface of the loaves with cornmeal and place them on 2 cookie sheets. Cover and let rise for 1 hour. Bake at 350 for 20-25 minutes. Serve warm with whipped butter. Message From "Kate" to The TNT Recipes List. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : The original recipe said to use 1 teaspoon - 1 tablespoon of Caramel color or 75 drop of red food coloring, 45 drops of blue food coloring and 30 drops of yellow food coloring. 2 WW points. I tried this for dinner tonight and it is a very close approximation to the Outback's bread. But boy, does it make a lot of bread. I thought about making 1/2 a recipe, then didn't, then thought about freezing half of the loaves, and didn't. So, I've got a lot of bread! I couldn't find caramel coloring, so I had to use the food coloring. Thanks to Kate for posting this to the TNT list.