* Exported from MasterCook * Italian Meatloaf For Six Recipe By :Living Better TV Show Serving Size : 6 Preparation Time :0:00 Categories : Burgers & Loaves Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup onion -- diced 3 teaspoons minced garlic 3 tablespoons fat-free low-sodium chicken broth 1 1/2 pounds skinless boneless chicken breast -- ground 3/4 pound ground veal 3 medium egg whites 3/4 cup fat-free marinara sauce -- bottled 3/4 cup bread crumbs 3/4 cup grated Parmesan cheese 4 1/2 teaspoons dried basil 3/8 cup Italian parsley -- chopped Salt and pepper -- to taste Preheat oven to 350F. Saute the onion and garlic in chicken broth until soft. Remove from heat and cool slightly. In a large bowl, combine ground meats, sauteed onion and garlic, egg whites, and marinara. Mix in bread crumbs, Parmesan, and herbs thoroughly. Form mixture into a loaf shape and place in an ungreased 4- by 8-inch loaf pan. Brush with 2 tablespoons of marinara sauce. Bake until cooked through for 40 to 50 minutes. Cool before cutting into 12 slices. Description: "Rescaled to make 12 slices." Copyright: "http://livingbetter-carrie.com/recipes/archive/italian_meatloaf.htm" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Jim's Marvelous Manicotti Recipe By :Soyfoods USA October Serving Size : 1 Preparation Time :0:00 Categories : Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 box manicotti noodles -- (16 oz.) 1/4 teaspoon ground nutmeg 1/2 teaspoon minced garlic 1/8 teaspoon pepper 1 Tablespoon chopped onion 2 Tablespoons chopped mushrooms 5 Tablespoons chopped fresh spinach 8 oz. shredded Mozzarella style soy cheese 8 oz. shredded Cheddar style soy cheese 2 1/2 Tablespoons chopped sundried tomatoes 3 cups Italian herb-seasoned tomato sauce 3 tablespoons garlic croutons -- chopped into small -- pieces Preheat oven to 350 degrees F. Precook manicotti noodles in boiling water about 6 - 8 minutes. Do not overcook. Mix all ingredients together in a large bowl except Cheddar Style Cheese. Rinse and cool pasta and then stuff each with filling mixture. Place in a 6 x 9 baking dish, approximately 1/2-inch apart. Top with tomato sauce and cheddar cheese. Add additional mushroom slices if desired. Cover and bake 30 minutes, then uncover and let cook 5 to 10 minutes before serving. Makes approximately 6 servings. Per serving: 496 calories, 30 g protein (10 g soy protein), 73 g carbohydrate, 10 g fat (0.3 g sat fat), 0 mg cholesterol, 1400 mg sodium, 710 mg calcium, 6.5 g dietary fiber From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Kashi From The Sea Recipe By :Kashi Seven Whole Grains and Sesame Serving Size : 4 Preparation Time :0:00 Categories : Fish & Seafood Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups cooked kashi -- (1 packet) 6 1/2 ounces tuna in water, canned 1 hard-boiled egg -- chopped 2 stalks celery -- finely chopped 1/2 cup lowfat mayonnaise 1/2 medium onion -- finely chopped 1 tablespoon lemon juice salt and pepper -- to taste Mix all together. Serve cold. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lasagna Rolls Recipe By :Weight Watchers Quick Start Plus Program,Jean Nidetch Serving Size : 2 Preparation Time :0:00 Categories : Casseroles Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup part-skim ricotta cheese 1 egg -- beaten 1 ounce shredded mozzarella cheese 2 tablespoons grated Parmesan cheese -- divided 1/8 teaspoon oregano leaves 1/8 teaspoon basil leaves 1 Dash garlic powder 4 ounces curly-edged lasagna noodles -- 4 pieces* -- (12 x3-inch pieces) 1/2 cup tomato sauce Italian (flat-leaf) parsley leaves -- Garnish 1. Preheat oven to 350F. Spray 2 individual casseroles with nonstick cooking spray; set aside. 2. In small bowl combine ricotta cheese, egg, mozzarella cheese, 1 tablespoon Parmesan cheese, and the seasonings, mixing well. 3. Place cooked lasagna on a damp towel and spoon 1/4 of the cheese mixture lengthwise along the center of each noodle; starting from narrow end, carefully roll each noodle to enclose filling. 4. Place 2 rolls in each sprayed casserole and spoon 2 tablespoons sauce over each roll; sprinkle each roll with 3/4 teaspoon Parmesan cheese and bake until thoroughly heated, 35 to 40 minutes. Serve garnished with parsley. Makes 2 Servings, 2 Rolls Each * Will yield about 1 cup cooked macaroni, cooked according to package directions and drained eight Watchers Quick Start Plus Program Cookbook by Jean Nidetch (1986) From hdeacey1@sympatico.ca - - - - - - - - - - - - - - - - - - - NOTES : Using the MC nutritional values the points for the old 123 program is 9 --- we have made this recipe a bunch of time is in my house( being a life time weight watcher this recipe is from way back ) It is always a hit with the whole family. I sometimes freeze leftover lasagna noodles that are cooked in ziplock bags and when I have a bunch left I make this. [Aimcaitmel@aol.com] * Exported from MasterCook * Maple Crunch Recipe By :Soyfoods USA December 2000 Serving Size : 1 Preparation Time :0:00 Categories : Candy Desserts Eat-LF Mailing List Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup maple syrup -- (not artificially sweetened) 2 cups puffed wheat cereal 2 cups oat rings cereal 2 cups oat squares cereal 1 cup roasted soynuts 1 cup dry textured soy protein 1 cup raisins n 2 quart microwave dish, heat maple syrup, uncovered on full power for 5 minutes. In separate large mixing bowl, combine remaining ingredients, except raisins. When syrup is ready (it is very hot), carefully pour syrup over the cereal mix. Stir quickly to coat everything well. Cook the coated mixture in microwave on full power for 3 minutes. Remove and spread on two nonstick baking sheets to cool. When cool, gently break up mixture. If it is too sticky, place 1/3 cup of mixture at a time in microwave on plate and heat at full power for 1-2 minutes, cook and break up. Stir in raisins and store in airtight container. Yield: 8 cups or 16 servings. Serving size: 1/2 cup. Per serving: 165 calories, 2 g total fat (.03 g sat fat), 8 g protein (3.5 g soy protein), 32 g carbohydrate, 75 mg sodium, 0 mg cholesterol, 3 g dietary fiber. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mediterranean Couscous Soy Salad Recipe By :Soyfoods USA April 2001 Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Dressing ingredients: 1/4 cup orange juice 1/4 cup white wine vinegar 2 Tbsp olive oil 1 Tbsp Dijon-style mustard 1/2 tsp ground cinnamon --- Salad ingredients: 2 cups water 1 Dash salt 1 1/2 cups dry couscous 1 Tbsp olive oil 8 oz. green vegetable soybeans 1 cup carrots 1 cup yellow onion -- finely diced 1 clove garlic 1/4 cup mint leaves -- cut in thin strips -- 1/2 cup soynuts -- optional In 2 or 3-quart pan, heat water and salt to a boil. Stir in couscous, cover pan, and remove from heat and let stand. In a large non-stick skillet, heat oil over medium heat. Add soybeans and stir and cook over medium heat for five minutes. Add diced carrot, onion and garlic and cook another five minutes or until vegetables are tender crisp. Fluff couscous with fork and pour into a large bowl. Whisk dressing to reblend and add it along with the mint to couscous and mix. Add cooked vegetables and mix. Salad may be served immediately while warm or may be covered and refrigerated up to 24 hours and served cold. Sprinkle soynuts on top of salad just before serving. Yield: 8 servings. Per 3/4 cup serving: 184 calories, 11.5 g protein (10 g soy protein), 22 g carbohydrates, 10 g total fat, 1.5 g saturated fat, 0 mg cholesterol, 6 g dietary fiber, 95 mg calcium, 70 mcg folate, 470 mg sodium. Soyfoods USA April 2001 Compiled by Anne G. Patterson, R.D. for The Soy Connection, Volume 9, Number 2, Spring 2001 From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Microwave Soynut Brittle Recipe By :Soyfoods USA December 2000 Serving Size : 16 Preparation Time :0:00 Categories : Candy Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup sugar 1/2 cup white corn syrup 1 cup roasted soynuts 1 teaspoon margarine 1 teaspoon vanilla extract 1 teaspoon baking soda (Adapted from The New Revised General Electric Microwave Guide and Cookbook.) (Although quick and easy, syrup mixture will be very hot! Please use caution when preparing this recipe.) In a 1.5 quart casserole stir together sugar and syrup. Microwave at high 4 minutes. Stir in soynuts. Microwave at high 3 to 5 minutes, until light brown. Add butter and vanilla to syrup, blending well. Microwave at high 1 to 2 minutes. Soynuts will be lightly browned and syrup very hot. Add baking soda and gently stir until light and foamy. Pour mixture onto lightly greased cookie sheet, or unbuttered non-stick coated cookie sheet. Let cool 1/2 to 1 hour. When cool, break into small pieces and store in air-tight container. Makes about 1 pound. 16 servings. Per serving: 131 calories, 3 g total fat (0.4 g saturated fat), 0 mg cholesterol, 24 g carbohydrate, 0.5 g dietary fiber, 3.8 g protein (all soy protein), 111 mg sodium. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Minestrone T-fal Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons butter or margarine -- or 4 tbs 1 small turnip -- diced 4 leeks -- thinly sliced 2 celery ribs -- chopped 1 medium carrot -- peeled and diced 1 cup green beans -- sliced 2 tomatoes -- peeled and chopped 1 tablespoon tomato paste 1 garlic clove -- crushed -- optional 4 cups hot vegetable stock 4 ounces spaghetti -- broken into 1 inch strands 1/4 ounce grated gruyere or parmesan cheese salt and pepper -- to taste Melt 2 tablespoons butter in the base of a T-FAL pressure cooker; add turnip, leeks, celery, and carrot and saute for about 5 minutes. Add the beans, tomatoes, tomato paste, and garlic. Add stock. Cover, seal and bring to full pressure. Cook for 25 minutes. Release pressure slowly. Uncover; add spaghetti and remaining butter. Bring to boil, stirring occasionally for 15 minutes. Ladle into soup bowls and garnish each serving with grated cheese. Source: "www.t-fal.com" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Minestrone With Soybeans Recipe By :Soyfoods USA April 2001 Serving Size : 10 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups celery -- thinly sliced 1 leek -- thinly sliced -- with 6-inch white part only 1/2 cup yellow onion -- diced 2 cups carrots -- sliced -- (about 4) 4 cloves garlic -- minced 1/4 cup soybean oil 7 cups water 1 can black soybeans 1 can crushed tomatoes -- (28 oz.) 3 cups soy enriched macaroni 3 tsp thyme 1/2 tsp dried oregano 1/2 tsp dried basil -- or 1/2 Tbsp fresh basil 2 Tbsp miso Cut and dice vegetables. The vegetables can be sliced using a food processor if you are not particular about the size of cut. Saute the chopped vegetables in the soybean oil over medium heat in a Dutch oven pan for 8-10 minutes. Add water and remainder of ingredients except for the miso, simmer for 10 minutes or until macaroni is al dente. Mix the miso with a little water to make a smooth paste and add to soup the last five minutes. Yield: 10 servings. Per 1 cup serving: 185 calories, 8.5 total protein (6.5 soy protein), 23 g carbohydrates, 7 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 6 g dietary fiber, 85 mg calcium, 38 mcg folate, 380 mg sodium. (Adapted from a recipe in Tofu and Soyfoods Cookery by Peter Golbitz) From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : I can't imagine that these needs the full 1/4 cup oil for sauteing. I'd use a teaspoon or two. But the addition of soybeans to minestrone sounds delicious. * Exported from MasterCook * Mini Rosemary Garlic Focaccia Breads Recipe By :Betty Crocker Serving Size : 20 Preparation Time :0:07 Categories : Breads: Quick & Muffins Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/4 cups reduced fat Bisquick(r) 2/3 cup skim milk 1 teaspoon olive oil 1/2 teaspoon dried rosemary (double if using fresh herb) 1/2 teaspoon garlic powder 1. Stir Bisquick and milk until soft dough forms; beat 30 seconds. If dough is too sticky, gradually mix in enough Bisquick (up to 1/2 cup) to make dough easy to handle when rolled with additional Bisquick in step 3. 2. Preheat oven to 450F. 3. Place dough on surface dusted with Bisquick. Gently roll dough in Bisquick to coat. Shape into ball; knead 10 times. 4. Roll 1/4-inch thick. Cut with 2-inch cutter dipped in Bisquick. Place on ungreased cookie sheet. Brush with oil. Sprinkle with rosemary and garlic powder. 5. Bake 7 to 9 minutes or until golden brown. Serve 4 pieces with a light soup: 281 Calories; 5g Fat (17.9% calories from fat); 7g Protein; 50g Carbohydrate; 2g Dietary Fiber; 1mg Cholesterol; 873mg Sodium. Exchanges: 3 Grain(Starch); 0 Non-Fat Milk; 1 Fat. Variations: * Use another herb: thyme, marjoram, or oregano. * Add minced (dry-pack) sundried tomatoes. * Mix all ingredients together; roll and shape into a circle or square. Cut pieces. Bake. Source: "Reduced Fat Bisquick Booklet #A29047" Copyright: "2000 Betty Crocker" Yield: "20 pieces" T(Baking): "0:09" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Review: A bit dry but full of flavor. Great side for soup. - Hanneman 2001-04-24 * Exported from MasterCook * Onion Butter Recipe By :Good Morning Macrobiotic Breakfast,Aveline Kusi,Wendy Esko Serving Size : 16 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- dark sesame oil 10 medium onions -- finely diced 1 pinch sea salt water Yield: 2 cups Place a small amount of dark sesame oil in a heavy pot and heat up. Add the onions and a small pinch of sea salt. Saute the onions, stirring constantly, for 3-5 minutes until the onions are translucent. Add enough water to just cover the onions. Bring to a boil, reduce the flame to low, and simmer several hours until the onions become dark brown in color and very sweet in flavor. Occasionally during the cooking process, you may need to add small amounts of water to prevent burning. WHen the onions butter is done, allow to cool completely before placing it in a tightly sealed jar and refrigerating. Use immediately or store. Instead of using onions, finely chopped carrots, squash, apples, or other fruits and vegetables may be used. To avoid the use of oil, the water-sauteing method may be used instead. At the end of cooking, tamari or pureed miso can be used for a different flavor. From Ellen C - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange-cranberry "Butter" Recipe By :Vegetarian Journal Nov/Dec 2000; Debra Daniels-Zeller Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium pears -- or apples -- peeled, cored and sliced 1 1/2 cups fresh cranberries 1/2 cup orange juice 1 teaspoon orange zest 1/2 cup water 3/4 cup organic or raw sugar -- (3/4 to 1) 1 Tablespoon brandy -- (optional) (1 to 2) (Makes 1 cup) This topping is excellent on hot biscuits or fresh bread. Refrigerated, it will keep for about one week. In a medium saucepan combine pears or apples, cranberries, orange juice, zest, and water. Bring to a boil and simmer for about 5 minutes or until fruit is tender. Puree in a blender until smooth. Return to pan and add sugar and brandy, if desired. Cook on medium-low, stirring frequently, until very thick. Once the "butter" begins to thicken, stir constantly so mixture doesn't burn. Cool before serving. 1 Tbsp without brandy: Total calories per serving: 48 Fat: 0 grams Carbohydrates: 12 grams Protein: 0 grams Sodium: 4 milligrams Fiber: 1 gram From Ellen C - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Passover Brownies Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Holidays & Gifts Jewish Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cups unsalted butter -- softened 3/4 cups sugar 5 eggs -- separated 6 oz. bittersweet chocolate 6 oz. almonds -- finely ground 1 pinch salt Makes 24 Brownies Pre-heat oven to 350F. Cream butter and sugar together. Mix in egg yolks. Set aside. Melt chocolate in double boiler. Cool, then mix into butter mixture. Mix in finely ground almonds. Beat egg whites until stiff but not dry, then fold into batter. Pour mixture into 9" square greased baking pan. Bake for 45 min. Cool and cut into squares. From Aimcaitmel@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Passover Menu Recipe By :"Ellen Pickett" Serving Size : 1 Preparation Time :0:00 Categories : Holidays & Gifts Information, Tips, Misc. Jewish Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Charoset (eaten before the meal, with matzo). I'm making my version of Joan Nathan's Egyptian Charoset -- see recipe Ellen's Mid-East Style Haroset. Matzo, of course - store bought. Salad of raw vegetables with dressings of our choice to be added individually. I'll be bringing my usual mixture of olive oil, lemon juice, and dried herbs (not low fat, but I'm allergic to vinegars, even to the ones allowed for Passover) Chicken Soup (cooked under pressure) and Matzo Balls (the recipe on Manishewitz matzo meal boxes) Gefilte Fish (bought at a Jewish specialty store) with horseradish (also purchased) Roasted Free-Range Turkey with bread-free stuffing. I make the stuffing of dried apricots, almonds, sauteed onion and celery, plus half the spice amounts of the original bread-containing recipe from which this originated. In my view, the only purpose of this is to flavour the turkey from the inside out, but my husband actually will eat this. Spinach Pie. This is a very low fat recipe I found at a fatfree site several years ago and have posted here before. I made this last Sunday and froze it. I will let it thaw tomorrow, then reheat it in the oven shortly before dinner. Carrot Baked Pudding. This is a dish that a guest brought to our Seder last year. She got the recipe from her physiotherapist, and I don't think I have permission to post it on the internet. At any rate, it's too high in fat to qualify for this list. The main ingredients are grated carrots, chopped dates, raisins, matzo meal, potato starch, and brown sugar. I'm making this today, for the first time. I hope it turns out. Steamed fresh asparagus. We have a tall steamer pot designed especially for cooking asparagus upright. First we rinse the spears and snap off the tough ends, then boil water, put the spears in the steamer basket and cook at high for about 10-12 minutes, until the asparagus is tender but not mushy. And, if we have any room left after that, bakery-made macaroons. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Passover Waffles/pancakes Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Holidays & Gifts Jewish Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 eggs -- separated 3 tablespoons oil 1/2 cup buttermilk 1/4 cups sugar 1/3 cups matzoh meal 1/8 cups potato starch Makes 4 Waffles Beat egg whites with an electric beater until soft peaks form. Gradually add sugar and continue beating until stiff, but not dry peaks form. Using same beaters, beat 1/3 of the egg whites with oil until light, about 5 minutes. Add milk, continue beating. Gradually add dry ingredients. Batter will be thick. Fold in remaining egg whites in two batches. Pour batter into prepared waffle iron and cook according manufacturer's instructions. You can also use the batter to make pancakes, cooking them on a hot griddle. From Aimcaitmel@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Since this recipe uses matzoh meal and potato starch instead of wheat flour, it's perfect for Passover breakfast. You can use the batter for pancakes or waffles. * Exported from MasterCook * Provencal Chicken And Pasta (Grilled Chicken) Recipe By :BHG Serving Size : 4 Preparation Time :0:00 Categories : Chicken Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces penne pasta -- see tips 4 4 ounce skinless boneless chicken breast halves 1 medium zucchini -- halved lengthwise 8 thick asparagus spears -- trimmed -- (8 to 10 oz total) 2 tablespoons olive oil -- up to 3-tbs, divided use 1 tablespoon fines herbs or herbes de Provence (dry) -- crushed 1/2 teaspoon salt 1 tablespoon snipped fresh thyme 1/2 cup finely shredded Romano cheese pepper -- to taste 1. Cook pasta. Meanwhile brush chicken, zucchini and asparagus with half of the oil; sprinkle all sides with the herbs and salt. 2. Preheat gas grill. Reduce heat to medium. Place chicken, zucchini and asparagus on the grill rack directly over heat. cover and grill for 12 to 15 minutes or until chicken is tender and no longer pink and the vegetables are tender, turning once halfway through grilling. Do no burn the vegetables. 3. Transfer chicken and vegetables to cutting board; cool slightly. cut chicken and zucchini into 1-inch cubes; slice asparagus into 1-inch pieces. Drain pasta; return to saucepan. Add chicken, vegetables, the remaining oil and thyme; toss well. Sprinkle with the cheese, reserving some of the cheese as garnish. Season the pasta with salt and pepper. Serve in warmed bowls; top with the reserved cheese. TIPS: select plain penne or flavored: tomato or garlic and herb flavored. Description: "Fruity olive oil, lots of fresh vegetables and generous use of herbs" Source: "Better Homes and Gardens Gas Grill Cookbook 2000" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quick Corn Chowder #2 Recipe By :Weight Watchers Quick Start Plus Program, Jean Nidetch Serving Size : 2 Preparation Time :0:00 Categories : Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons margarine 1/2 cup diced onion 1/2 cup diced celery 2 teaspoons all-purpose flour 1 cup skim milk 1 cup canned whole-kernel corn -- drained 1 teaspoon imijtation bacon bits -- crushed 1/8 teaspoon salt 1/8 teaspoon dry mustard 1 Dash white pepper 2 dash Ground nutmeg -- Garnish In 1-quart saucepan heat margarine until bubbly and hot; add and celery and saute until onion is translucent. Add flour and stirring constantly, for 1 minute; gradually stir in milk and,stirring constantly, bring to a boil. Reduce heat and cook, stirring, until mixture is smooth and thickened, 2 to 3 minutes; add remaining ingredients except nutmeg and, stirring constantly, cook until thoroughly combined and hot. Pour into 2 bowls and sprinkle each portion with a dash nutmeg. Makes 2 Servings, about 1 1/4 cups each (4 Points) Weight Watchers Quick Start Plus Program Cookbook, Jean Nidetch (1986) S(Scanned & MC formatted): "hdeacey@mail.com (4/4/01)" - - - - - - - - - - - - - - - - - - - NOTES : Each serving provides: 1 Bread Exchange; 1 Vegetable Exchange;1 Fat Exchange; 1/2 Milk Exchange; 15 calories Optional Exchange Using the MC calculation with the fiber and using the old program the Points for this recipes are 4. * Exported from MasterCook * Quick Lentil Side Dish Or Soup T-fal Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Legumes Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups dried lentils -- picked over and rinsed 1 bay leaf 1 large garlic clove or more -- minced 1 tablespoon oil 6 cups water 2 tablespoon (or 3) dijon mustard 1/2 cup finely minced fresh parsley 1/2 teaspoon salt -- or to taste Combine the lentils, bay leaf, garlic, onion, oil and water in the pressure cooker. Bring up to full pressure, reduce heat to stabilize, and cook for 7 minutes. Release pressure. If lentils are not done, lock the lid back in place and return to high pressure for a minute or two. Remove the bay leaf. If serving as a side dish, drain off most of the cooking liquid. Stir in mustard, parsley and salt. Source: "www.t-fal.com" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quinoa Salad With Fennel, Red Pepper And Apricots In An Orange Dressing Recipe By :Rose Reisman: Light Up Serving Size : 7 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- SALAD: 2 cups defatted low-sodium broth -- (500ml) 1 cup quinoa -- (250ml) rinsed 1 cup diced fennel bulb -- (250ml) 1 cup diced red bell pepper -- (250ml) 1 cup diced snow peas -- (250ml) 1/2 cup diced dried apricots -- (125ml) 1/4 cup dried cranberries -- (50ml) (or dried cherries or raisins) DRESSING: 2 tbsp raspberry vinegar -- (25ml) 2 tbsp orange juice concentrate -- (25ml) 1 tbsp honey -- (15ml) 1 tbsp olive oil -- (15ml) 1 tsp minced garlic -- (5ml) Quinoa Salad with Fennel, Red Pepper and Apricots in an Orange Dressing In a saucepan bring broth/bouillon to a boil; stir in quinoa. Reduce heat to medium-low, cover and cook for 15 minutes or until tender and liquid absorbed. Transfer to serving bowl; cool. Stir in fennel, red pepper, snow peas, apricots and dried cranberries. In a small bowl, stir together vinegar, orange juice concentrate, honey, olive oil and garlic. Pour dressing over quinoa and vegetables; toss to coat. Source: "Life Network " S(Adapted by): "Hanneman 2001-04-25" Yield: "7 cups" - - - - - - - - - - - - - - - - - - - NOTES : Looks like this idea could be used for couscous, orzo, brown rice, or other grain... * Exported from MasterCook * Raspberry Vinaigrette Recipe By :A Taste for Living: Ginsberg and Milken Serving Size : 20 Preparation Time :0:00 Categories : Eat-LF Mailing List Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 shallot -- peeled -- about 1 tablespoon chopped 3/4 cup frozen raspberries 1/2 cup liquid fruit sweetener or apple juice concentrate or honey 1/4 cup raspberry vinegar 1 tablespoon dijon mustard 1/8 tablespoon sea salt 1. Place shallot in a food processor fitted with a metal blade and process. Scrape down sides of work bowl. Add remaining ingredients and process. Yield: 1 1/4 CUPS Per tablespoon: 31 Calories, 0.1g Fat, 0.0g Saturated Fat, 0.0mg Cholesterol, 0.2g Protein, 8.0g Carbohydrate, 0.7g Fiber, 25.0mg Sodium Make Ahead: The vinaigrette may be prepared ahead and stored in a glass jar in the refrigerator for up to 5 days. www.tasteforliving.com Source: "Taste for Living Cookbook, by Ginsberg & Milken, page 35" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Beth Ginsberg was on cable tv this week making 3 dressings from the taste for living cookbook. raspberry one looks yummy. * Exported from MasterCook * Red Clay Baked Cod Recipe By :Living Better TV Show with Ellie Krieger Serving Size : 4 Preparation Time :0:00 Categories : Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 large white potatoes -- sliced 1/2 inch lengthwise and roasted 2 zucchini -- cut into 1/2 inch -- slices and roasted 6 plum tomatoes Salt and freshly ground pepper 1/2 cup chopped basil 1/2 cup chopped parsley 1/2 bunch scallions -- thinly sliced 4 cod fillets -- (4 to 6-oz) 1/2 cup white wine 2 tbsp. extra virgin olive oil 1 tbsp. minced lemon zest 1/2 cup fine dry breadcrumbs 1 lemon -- cut into quarters Preheat oven to 450F. In 4 medium clay pots, layer potatoes, zucchini, and tomatoes. Season with salt and pepper. Sprinkle with herbs and scallions. Top with cod. Season with salt and pepper. Pour wine over the fish. Sprinkle with lemon zest and the crumbs. Drizzle with olive oil. Bake [with cover] for 20-25 minutes or until the fish is done and the crumbs are golden. Serve with lemon wedges. Tip: Red clay pots are available in most kitchen supply stores. If the pot is not glazed, follow soaking instructions before cooking. Description: "Allow time to soak the pot." Source: "Jody Adams, Boston" S(Illustration): "http://63.74.122.150/shows/3008.htm" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Ellie and Guest Chef Jody Adams bring the beauty of Red Clay in to the kitchen for a flavorful feast. Restaurants include Red Clay, Rialto, Michela, etc. * Exported from MasterCook * Roasted Red Pepper And Tomato Soup Recipe By :Bertolli Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/4 pounds ripe tomatoes -- cored and quartered 2 pounds red bell peppers -- cored and quartered 11 ounces sweet white onion (1-large) -- peeled cut onion into eighth pieces 3 peeled carrots -- quartered lengthwise 6 garlic cloves -- peeled 2 tablespoons extra-virgin olive oil fresh thyme sprigs fresh oregano sprigs fresh basil sprigs salt and freshly ground black pepper 4 cups reduced-sodium chicken broth 4 fresh basil leaves -- julienne strips 1. Preheat oven to 450F. Arrange tomatoes, red bell peppers, onion, carrots, and garlic in a large baking dish. Add olive oil, fresh herbs, salt, and pepper. Stir to coat. 2. Roast vegetables 25 minutes. Stir and turn baking dish so vegetables brown evenly. Roast 20 to 30 minutes longer or until vegetables are very tender and slightly charred. Remove from oven and cool slightly. Remove carrots; dice and reserve. 3. Place a food mill over a large bowl and transfer roasted vegetables and any juices in the baking dish to food mill. Add about 1/2 cup of broth to baking dish and scrape up any browned bits; add to food mill. Press vegetables through food mill using remaining broth to keep vegetables moist and to extract as much flavor as possible. Discard solids in food mill. There should be about 8 cups liquid. 4. Transfer to a large saucepan, add the carrots, and keep warm over low heat. Season, to taste. To serve, ladle into soup bowls and garnish each with julienned basil. Source: "Bertolli Olive Oil" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This recipe calls for a food mill to puree the vegetables. 0r you could use a food processor but be sure to press the mixture through a strainer to remove solids. (Recipe reprinted in April 2001 Home Magazine.) * Exported from MasterCook * Russian Cooked Cucumbers Recipe By :Lowfat Jewish Vegetarian Cookbook, Debra Wasserman Serving Size : 5 Preparation Time :0:00 Categories : Eat-LF Mailing List Holidays & Gifts Information, Tips, Misc. Jewish Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium cucumbers 2 teaspoons margarine 1 small onion -- peeled and minced 1 tablespoon fresh dill -- finely chopped salt and pepper -- to taste Here's a simple, yet creative way, to use cucumbers. This quick and easy method of cooking cucumbers uses fresh dill. Saute all the ingredients in a large frying pan over medium heat for 5 minutes. Serve warm. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Scones Recipe By :Living Better TV Show with Ellie Krieger Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup currants 1/4 cup orange juice 1 2/3 cups self-rising flour 1 pinch salt 1/4 cup sugar 1/4 cup butter 2/3 cup milk Preheat oven to 425 degrees F. Soak currants in orange juice; drain well. Sift together dry ingredients: flour, salt, sugar, and currants. Rub in butter with fingertips until mixture resembles crumbs. Mix in milk to form a soft dough. Knead lightly on a floured board. Form dough into two rounds. Pat out to about 1/4" thick. Cut into rounds with a cookie cutter. Place on greased and floured cookie sheet. Brush top of scones with a little milk. Bake for 10 minutes until well risen and brown. Cool on rack; serve warm. Variation: For a savory scone, substitute 1/4 cup Parmesan cheese and 1 teaspoon of dry mustard for the sugar and currants. Nutritional information: Per serving: 133 calories, 4.4 g fat (29.7 percent calories from fat), 2.4 g protein, 21.2 g carbohydrate, 12 mg cholesterol, 277 mg sodium. Copyright: "http://livingbetter-carrie.com/recipes/" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Yields: twelve 2-inch round servings I've tried skim milk, fatfree half and half, low fat buttermilk and canned evaporated skim. Buttermilk and canned milk produce better crumb. All have to be eaten fresh from the oven. * Exported from MasterCook * Seder Menu (Vegetarian) Recipe By :Lowfat Jewish Vegetarian Cookbook, Debra Wasserman Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Holidays & Gifts Information, Tips, Misc. Jewish Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Beet Salad Vegetable Soup Russian Potato and Mushroom Croquettes Broccoli and Lemon Dish Russian Cooked Cucumbers Fruit Compote From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sesame Chicken With Broccoli Recipe By :Family Corner Newsletter February 16, 2000 Volume 3 Issue N Serving Size : 4 Preparation Time :0:00 Categories : Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Cubed chicken breast -- (no skin) 1 cup defatted Chicken broth 1/2 teaspoon Paprika 1 teaspoon Ginger Root -- minced 2 Tablespoons Toasted sesame seed 1/2 cup Onion -- chopped 5 tablespoons Orange juice -- concentrate 1/4 cup Water 1 pound Broccoli -- coarsely chopped 1 Lemon Combine all ingredients except broccoli and lemon in bowl, cover and marinated for at least 30 minutes. Heat wok or skillet over medium high heat. Stir-fry chicken mixture and broccoli for 15 minutes or until broccoli is just tender. Do not overcook. Serve with fresh lemon wedges. (Serve 3 to 5; add rice or lo mein) Author Estimated exchanges per serving: 1 lean meat 1 vegetable 1 fat 1/4 fruit Source: "http://familycorner.com/" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Southwestern Lasagna Recipe By :Vegetarian Times Magazine, March 1997, page 48 Serving Size : 10 Preparation Time :0:00 Categories : Casseroles Mexican & Southwestern Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces uncooked lasagna noodles 15 ounces fat-free vegetarian refried beans -- (about 2 cups) 15 ounces corn -- drained -- OR 10-oz. frozen corn -- defrosted -- (about 2 cups) 3 cups mild or spicy red or green bottled salsa 4 ounces canned mild diced green chiles -- drained -- (about 1/2 cup) 3 cups grated jalapeno jack cheese 1 cup vegetable broth Makes 10 servings. LACTO Fat-free vegetarian refried beans make a tasty layer when combined with corn kernels and chilies. Salsa, mild or spicy, is a great stand-in for marinara sauce. Preheat oven to 350 degrees. Lightly oil 9-by 14- by 2-inch deep baking dish. Using small spatula, spread four uncooked lasagna noodles with one-third of the refried beans. Lay noodles length-wise, side by side, ends even, in center of baking dish. Sprinkle with one-half of the corn. Spread with one-fourth of the salsa. Sprinkle with one-fourth of the cheese. Repeat for second layer, except sprinkle beans with green chiles instead of corn kernels. Repeat for third layer, sprinkling beans with remaining corn. Top with last four noodles, remaining salsa spread completely to edges of noodles and remaining cheese. Carefully pour in vegetable broth at both ends. Lightly oil 16-inch length of aluminum foil. Attach foil, oiled side down, to ends of pan, tenting foil above lasagna surface. Crimp foil around all edges of pan to seal. Bake covered for 45 minutes. Using tongs, remove aluminum foil and discard. Using bulb baster or spoon, baste top of lasagna with sauce from both ends. Bake for an additional 20 to 30 minutes. Remove from oven. Let rest 15 minutes. Slice into 10 equal pieces using sharp, serrated knife and cutting twice to ensure easy-to-serve pieces. Makes 10 servings. Variations: Replace dairy cheese with jalapeno-style soy cheese. For milder lasagna, substitute half mozzarella for half the jalapeno cheese. For bonafide chili-heads, substitute one-half can diced chipotle chilies in adobo sauce, drained, for diced mild green canned chilies. PER SERVING: 341 CALORIES; 33 G PROTEIN; 12G TOTAL FAT; (8G SAT. FAT) 49G CARBOHYDRATE; 36MG CHOLESTEROL; 1,211MG SODIUM; 10G FIBER From Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Black Soybean Salsa Recipe By :Soyfoods USA March 2001 Serving Size : 14 Preparation Time :0:00 Categories : Eat-LF Mailing List Salsa Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 medium tomatoes -- chopped 1 can chopped green chiles -- (4.5 oz.) drained 1/3 cup chopped onion 1/3 cup chopped fresh cilantro 1/8 teaspoon salt 1 jalapeno pepper -- seeded and finely diced 2/3 cup canned black soybeans -- drained Indiana Soybean Board Combine all ingredients in a medium bowl. Serve at room temperature or chill before serving. Store in refrigerator. Yield: 3-1/2 cups. Serving size: 1/4 cup. Per serving: 24 calories, 0.5 g fat (0 g sat fat), 1.5 g protein (1 g soy protein), 4 g carbohydrate, 70 mg sodium, 0 mg cholesterol, 1.5 g dietary fiber. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Thai Soup Recipe By :Turn Off the Fat Genes, Neal Barnard; Jennifer Raymond Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 quart vegetable broth 1 tablespoon fresh ginger -- finely chopped 2 teaspoons minced garlic 1/2 jalapeno pepper -- to 1, or to taste -- seeded and finely chopped 1 cup sliced mushrooms 1 cup broccoli -- cut into bite-sized florets 1 cup bok choy -- finely chopped 1 green onion with top -- finely chopped 1 tablespoon cilantro -- finely chopped Makes about 6 cups. Serve this simple vegetable soup with Ginger Noodles. Combine the vegetable broth, ginger, garlic, and jalapeno pepper in a pot and bring to a boil. Add the mushrooms and simmer for 2 minutes. Add the broccoli and bok choy. Simmer until the broccoli is tender but still bright green and crisp, 3 to 4 minutes. Do not overcook! Stir in the green onion and chopped cilantro. Serve immediately. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Here's a soup I made the other day that we really enjoyed. As expected, the leftovers were better because the broth had a richer taste. This soup is very dependent on the broth used, and I used a commercially prepared broth. It wasn't bad, but it was pretty bland, so I added a tbsp or so of soy sauce. The fresh mushrooms in the store looked terrible, so I reconstituted some dried shiitake mushrooms and used those instead. IMHO, this soup has more of a Japanese character than a Thai. Call it what you want, it is a nice simple light soup with some wonderfully healthy veggies. This soup would be delicious served over cooked udon or soba noodles. * Exported from MasterCook * Spinach And Mushroom Fettuccine Recipe By :Coles Home Library: Make It Tonight Pasta Serving Size : 6 Preparation Time :0:00 Categories : Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil -- to 1.5-tbs 1 large red Spanish onion -- (300g) chopped 4 cloves garlic -- crushed 3 small fresh red chillies -- chopped 8 ounces button mushrooms -- sliced 14 1/2 ounces canned tomatoes 1/2 cup tomato paste 2 teaspoons sugar 1 cup dry white wine 8 ounces artichoke hearts in oil -- drained, chopped 1/3 cup seeded black olives -- sliced 1/4 cup fresh basil leaves -- shredded 1 bunch Spinach -- shredded 1/3 cup finely grated parmesan cheese 1 pound fettuccine pasta Heat oil in pan, add onion, garlic, chillies and mushrooms, cook, stirring, until onion is soft. Stir in undrained crushed tomatoes, paste, sugar, wine, artichokes, olives and basil, simmer, covered, for about 20 minutes or until thickened slightly. Add spinach, simmer, uncovered, until spinach is wilted. Stir in cheese. Add pasta to large pan of boiling water, boil, uncovered, until just tender; drain. Toss hot spinach and mushroom mixture with pasta. Spinach and mushroom mixture can be made a day ahead. Storage: Covered, in refrigerator. Freeze: Not suitable. Microwave: Pasta suitable. Source: "adapted from Australian Women's Weekly Hot and Spicy cookbook" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stir Fried Sweet Soybeans Recipe By :Soyfoods USA August 2000 Serving Size : 5 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces frozen sweet green soybeans -- podded 1 red bell pepper -- chopped 1 tablespoon margarine 1/4 cup pineapple juice 1/4 teaspoon salt 3 tablespoons slivered almonds Melt margarine in a skillet or wok. Add sweet soybeans and other ingredients. Stir fry until hot. Serve immediately. Yield: approximately 4 cups. Serving size: 2/3 cup. Per serving: 146 calories, 6.5 g fat (0.5 g sat fat), 10 g protein (8 g soy protein), 11 g carbohydrate, 115 mg sodium, 0 mg cholesterol, 8 g dietary fiber. (Recipe adapted from SunRich) Kim Galeaz, RD Nutrition Consultant to the Indiana Soybean Board From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : If you use 1 tbsp of margarine, this is just over 30% CFF. I would use more pineapple juice as a saute medium rather than the margarine. * Exported from MasterCook * Stir Fry With Almond, Chicken, Snow Peas And Apricot Recipe By :Living Better TV Show with Ellie Krieger Serving Size : 4 Preparation Time :0:00 Categories : Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons vegetable oil 2 medium skinless boneless chicken breast halves -- cut into thin strips 2 garlic cloves -- minced (2 to 3) salt and pepper to taste 1 cup cubed firm tofu 12 whole almonds 1/3 cup dried apricots -- sliced 1/2 cup water 1/2 cup apricot preserves 1 tablespoon Dijon mustard low sodium soy sauce -- to taste 1/2 pound snow peas 1 tablespoon roasted sesame seeds Saute chicken, garlic, salt and pepper for 2-3 minutes. Remove chicken from pan and set to the side. In saute pan put 1 tbsp. of oil, add tofu cubes, and stir-fry until golden. Return chicken to wok. Add almonds, apricots, water, preserves, mustard, and soy sauce. Stir and bring to boil. Add snow peas and continue to stir-fry another 5 minutes or until snow peas are just tender. Sprinkle with sesame seeds. Estimated by source: 400 calories, 307 Calories, 10g Fat (1g saturated fat), 22g Protein, 37g Carbohydrates, 27mg Cholesterol, 118mg Sodium Source: "Tofu Mania by Brita Housez" S(Illustration): "http://63.74.122.150/recipes/year3/tofu_stir_fry.htm" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Tofu doesn't always mean vegetarian. * Exported from MasterCook * Strawberry-banana Smoothie #2 Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Beverages Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Fresh Strawberries -- Or Frozen 2 Bananas -- Sliced 1/2 Lb Lowfat Vanilla Yogurt 1/4 cups Rice Bran 1/2 cups Skim Milk 1 Tbsp Lemon Juice 1 Tbsp Honey Cover and freeze strawberries and sliced bananas until firm, about 4 hours or overnight. Combine all ingredients in a blender; process until smooth. Serve immediately in chilled glasses. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : This is goooooooood!! I couldn't pass up the strawberries in the market yesterday .... Cal 147.7 Total Fat 2.3g Sat Fat 0.8g Carb 30.2g Fiber 3.6g Pro 5.4g Sod 55mg CFF 12.7% * Exported from MasterCook * Stuffed Cabbage #4 Recipe By :No Cholesterol Passover Recipes Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Holidays & Gifts Jewish Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Small head cabbage 4 teaspoons oil 2 small onions -- chopped finely 1 1/2 cups matzo farfel -- or 4 pieces of matzo crushed 1 cup raisins 2 stalks celery -- chopped finely 2 tablespoons dry red wine -- (optional) 2/3 cup apple juice 1/2 cup applesauce 1 can tomato sauce -- (29 ounce) 1 cup water Steam head of cabbage in water until leaves are soft. Remove cabbage from water, cool, and separate leaves. In oil saute onions, farfel, raisins, and celery over medium heat for 10 minutes. Add wine, juice, and applesauce. Simmer 5 more minutes. Preheat oven to 375 degrees. Place some stuffing on each cabbage leaf and fold ends in. Lay in deep baking dish with folded cabbage ends down. Mix tomato sauce with water. Pour sauce over cabbage so leaves remain moist and don't dry out. Bake at 375 degrees for a half-hour or until heated through. Total Calories per serving: 268 Fat: 3 grams Protein: 4 grams Carbohydrates: 62 grams From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Summer Green Soybean Salad Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup red onion -- chopped 1/2 cup yellow bell pepper -- chopped 3/4 cup green onion -- chopped 1 bag frozen Freshlike Baby Broccoli Blend with -- (16 oz.) Green Soybeans 2 cups frozen podded green soybeans 3 small tomatoes -- chopped 2 cups fat free Italian salad dressing Combine red and green onion, yellow pepper, Freshlike Blend and extra green soybeans in a large bowl. Add chopped tomatoes and stir lightly. Pour dressing over all vegetables and place in refrigerator for 4 hours, or until frozen vegetables are thawed. Stir before serving. Yield: 9 cups. Serving size: 1 cup. Per serving: 111 calories, 2 g fat (0 g sat fat), 7 g protein (5 g soy protein), 14 g carbohydrate, 767 mg sodium, 0 mg cholesterol, 5.5 g dietary fiber. From Ellen C - - - - - - - - - - - - - - - - - - - NOTES : Here's a salad that is made with the Birds Eye Baby Broccoli Blend that we like a lot. Kathleen introduced me to this frozen veggie mix, and now I always keep on hand. I think pasta, rice, or other grains would be good served with this salad, or even mixed into it. * Exported from MasterCook * Super Smoothie With Banana, Papaya, Cranberry Recipe By :Living Better TV Show with Ellie Krieger Serving Size : 1 Preparation Time :0:00 Categories : Beverages Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 banana 1/2 cup cubed papaya 1/4 cup plain yogurt 1/4 cup skim milk or light soy milk 2 tablespoons frozen cranberry juice 1 tablespoon wheat germ 1/2 tablespoon vanilla protein powder (soy based) Combine all ingredients in blender and blend until smooth. From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet Green Soybeans! Recipe By :Soyfoods USA August 2000 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Kim Galeaz, RD Nutrition Consultant to the Indiana Soybean Board Whenever people ask me if sweet green soybeans taste like lima beans, I become a little defensive. I realize I am in the minority when it comes to lima beans; most people do not like the taste or texture of them. So a negative bias against sweet green soybeans has already formed before that first soybean enters the mouth. I will once again attempt to set the record straight: the taste of sweet green soybeans is NOTHING like lima beans. Sweet green soybeans are sweet, crunchy and mild flavored... not to mention easy to use, filled with fiber and packed with soy protein. Finding Sweet Green Soybeans The true Japanese name for green soybeans is edamame. Edamame (pronounced ed-a-MOM-ay) is purchased either in the pod or already podded. Podded edamame resembles short, puffy green beans or thinner, but puffier snow pea pods. Podded, or shelled edamame is just the little green soybean without the pod. Another name for podded sweet green soybeans is mukimi, although I have seen this word on only one brand. Edamame are soybeans harvested before maturity, while they are still green and sweet. Sweet green soybeans are a different variety than traditional soybeans and are grown in the Midwest, especially Minnesota. Some green soybeans come from other countries such as Taiwan. Eating Edamame Edamame has been a staple in the Asian diet for years. The most common way edamame is eaten is to simply steam the pods, then lightly salt and simply suck or squeeze out the green soybeans with your lips and tongue. The empty pods are discarded. You can even eat sweet green soybeans cold after thawing since they have been blanched prior to freezing, just like other frozen vegetables. All the packages I have seen provide cooking directions. Cooking methods include microwaving, boiling or steaming. Ten Terrific Ways to Use Sweet Green Soybeans Soyfoods USA August 2000 1. Enjoy in-the-pod edamame as an appetizer 2. Sprinkle in lettuce and spinach salads 3. Add to casseroles and rice dishes 4. Place in wraps or burritos 5. Eat them right out of the bag cold for a crunchy snack! 6. Make marinated vegetable salads 7. Mix in pasta salads 8. Add a little extra crunch and nutrition to your holiday green bean casserole 9. Stir fry along with other vegetables, meats and tofu 10. Stir in soups and stews. Nutrition 101 for Sweet Green Soybeans All sweet green soybeans contain more than 6.25 grams soy protein per serving, so the FDA-approved health claim applies (may reduce the risk of heart disease). I have seen the health claim on only one package so far: Hearty & Natural by SunRich. The nutritional profile of sweet green soybeans is considerably different than traditional white or yellow soybeans. Keep in mind this food comes from a different seed. Green soybeans are lower in calories, fat, carbohydrate and protein. However, they are comparable in fiber. Don't get frustrated when you notice different brands showing different nutritional analysis. This is obviously due to different growing conditions and nutrients in the soil. You can always expect sweet green soybeans to be a terrific source of fiber, soy protein, isoflavones and other vitamins and minerals. Isoflavones will not always be listed because they are not required by the FDA. Two packages state that one serving contains 50 mg isoflavones; one lists 24 mg isoflavones per serving. Here is an average nutritional composition for a serving (3 ounces, about 2/3 cup or 85 grams) of podded sweet green soybeans: 110 calories, 4 g fat, less than 1 g saturated fat, 10 g protein (all of it soy protein), 6 g dietary fiber, 8 g carbohydrate, 8 mg calcium, 12 mg iron. I urge everyone to try sweet green soybeans at least once because most people find them delightful after one taste. And now that they have become widely available there is no excuse for not including these sweet little morsels in your heart healthy diet! From Ellen C - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * The Glycemic Index Of Some Popular Foods Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** The Glycemic Index of Some Popular Foods KEY (Glucose =100) *Foods containing fat in excess of American Heart Association's guidelines (av) indicates that the GI is the average of several studies. GI RANGES The figures form a continuum, but in general: LOW-GI FOODS below 55 INTERMEDIATE-GI FOODS between 55 and 70 HIGH-GI FOODS more than 70 BREAKFAST CEREALS Kellogg's Bran Buds with Psyllium(r) 45 Kellogg's Cocoa Krispies(r) 77 Kellogg's Corn Flakes(r) 84 Kellogg's Raisin Bran(r) 73 Kellogg's Rice Krispies(r) 82 Kellogg's Special K(r) 54 Oatmeal (old fashioned)(r) 49 Post Shredded Wheat(r) 67 Quaker Puffed Wheat(r) 67 GRAINS/PASTAS Buckwheat groats 54 Bulgur 48 Rice basmati 58 brown 55 long grain, white (av) 56 short grain, white 72 Uncle Ben's Converted(r) 44 parboiled 48 Noodles, instant 46 Pasta egg fettuccine 32 ravioli (meat) 39 spaghetti (av) 43 spirali 68 Taco shells 68 BREADS, MUFFINS, AND CAKES Bagel 72 Banana bread 47 Blueberry muffin 59 Croissant* 67 Pita bread 57 Pumpernickel (whole grain) 51 Rye bread 76 Sourdough bread 52 Sponge cake 46 Stoneground whole wheat (av) 53 Waffles 76 White bread (av) 70 Whole-wheat bread (av) 69 CRACKERS/CRISPBREAD Kavli(r) 71 Crispbread 81 Ryvita(r) 69 Water cracker 78 COOKIES Arrowroot 69 Graham crackers 74 Oatmeal 55 Shortbread* 64 Social Tea biscuits(r) 55 Vanilla wafers 77 VEGETABLES Beets 69 Carrots 69 Parsnip 69 Peas (green) 48 Beets 69 Beets 69 Potato baked (av) 93 new (av) 62 red-skinned 88 French fries 75 Pumpkin 75 Rutabaga 72 Sweet corn 55 Sweet potato 54 Yam 51 LEGUMES Baked beans (av) 48 Broad beans (av) 79 Butter beans (av) 31 Chickpeas (av) 33 Kidney beans (av) 27 Lentils (av) 30 Navy beans (av) 38 Soy beans (av) 18 Chana dal 8 FRUIT Apple (av) 38 Apricot (dried) 31 Banana (av) 55 Cantaloupe 65 Cherries 22 Dates, dried 103 Grapefruit 25 Grapes 46 Kiwi 52 Mango 55 Orange (av) 44 Papaya 58 Peach, canned in juice 30 fresh 42 Pear (av) 38 Pineapple 66 Plum 39 Raisins 6 Watermelon 7 DAIRY FOODS Milk whole (av) 22 skim 32 chocolate flavored 34 Ice cream (av) 61 low fat 50 Yogurt, flavored, low fat 33 BEVERAGES Apple juice 40 Flavored syrup (diluted) 66 Fanta(r) 68 Gatorade(r) 78 Orange juice 46 SNACK FOODS Corn chips* 72 Peanuts 14 Popcorn 55 Potato chips* 54 Pretzels 83 SPORTS BARS Power Bar Performance chocolate 58 CANDY Chocolate* 49 Jelly beans 80 Life Savers(r) 70 Mars Almond Bar* 68 Twix Cookie Bar(r) 44 Snickers 41 Skittles Fruit Chews(r) 70 SUGARS Fructose 23 Glucose 100 Honey 58 Lactose 46 Maltose 105 Sucrose 65 From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Thousand Island Dressing #2 Recipe By :A Taste for Living: Ginsberg and Milken Serving Size : 32 Preparation Time :0:00 Categories : Eat-LF Mailing List Salad Dressings Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 shallot -- peeled (about 1 tablespoon chopped) 1 dill pickles -- - to I cup or 1 tablespoon fat-free pickle relish 1 cup catsup 3/4 cup low-fat silken tofu -- (6 ounces) 3/4 cup water 1 tablespoon granulated onion 1. Place shallot and pickle in a food processor fitted with a metal blade and process. 2. Scrape down sides of work bowl. Add remaining ingredients and process until pureed. 3. Transfer dressing to a covered container and refrigerate. A glass container is recommended for keeping the dressing fresh longest. Yield: 2 CUPS Per tablespoon: 8 Calories, 0.0g Fat, 0.0g Saturated Fat, 0.0mg Cholesterol, 0.5g Protein, 2.0g Carbohydrate, 0.2g Fiber, 58.0mg Sodium www.tasteforliving.com Source: "Taste for Living Cookbook, by Ginsberg & Milken, page 35" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Beth Ginsberg was on cable tv this week making 3 dressings from the taste for living cookbook. raspberry one looks yummy. * Exported from MasterCook * Three Herb And Chicken Spring Rolls Recipe By :Dim Sum: Serving Size : 24 Preparation Time :0:00 Categories : Appetizers Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 boneless skinless chicken breasts -- about 6 oz. -- each 1/4 cup soy sauce 1 piece fresh ginger root -- 2", grated 2 cloves garlic -- crushed 2 tablespoons Chinese rice wine OR dry sherry -- optional 24 small rice paper wrappers, 6 1/2" diameter 1 bunch cilantro 1 bunch mint 1 bunch Thai basil OR sweet basil DIPPING SAUCE: 1/2 cup sugar 2 limes - zest and juice 2 green chilies -- finely sliced 1/3 cup rice wine vinegar Put the chicken in an oven cooking bag, add the soy sauce, ginger, garlic, and Chinese rice wine or sherry. Knead the bag so the chicken is thoroughly coated. Marinate in the refrigerator for at least 2 hours or overnight. Preheat oven to 350F. Transfer the chicken in the bag to a roasting pan and cook for about 40 minutes. Remove from the oven and let cool in the bag. Slice each chicken breast diagonally into 12 pieces, put on a plate, and pour over any juices. To assemble, dip a rice paper wrapper in warm water to soften. Put on a damp surface and top with 2 pieces of chicken and a few leaves of each herb, then wrap up. Repeat until all 24 have been made. To make the dipping sauce, put all the ingredients in a saucepan and boil for 5 minutes. Transfer to a small bowl and serve with the spring rolls. Makes 24 typos by Karin Baumgardner 4/26/01 - - - - - - - - - - - - - - - - - - - NOTES : Here's a recipe from a new cookbook by Fiona Smith - Dim Sum. This makes appetizer size spring rolls, but this would also make a tasty sandwich size wrap using larger wrappers and more filling. A little cucumber, sprouts, scallions, or lettuce might be a tasty addition too. My version of MC calculates this at under 10% fat - a nice summer lunch item. * Exported from MasterCook * Toasted Barley Salad With Red Bell Pepper, Corn And Grilled Portobellos Recipe By :Backyard Cookin' Serving Size : 4 Preparation Time :0:00 Categories : Grains & Cereals Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large plum tomatoes -- seeded and chopped 1 cup corn kernels -- (preferably fresh) 1/3 cup chopped cilantro 1/4 cup chopped green onions 2 1/2 tablespoons fresh lime juice 2 tablespoons olive oil 4 large portobello mushrooms 1/2 cup pearl barley 1 1/2 cups broth 1 green bell pepper 1 small red bell pepper 24 fresh spinach leaves -- washed & patted dry Place barley in a large saucepan heat barley at medium heat until golden, About 10 minutes. Shake occasionally. Add broth and bring to a boil. Reduce heat and cover until all broth is absorbed. Let cool. Char red and green peppers for about 10 minutes. Enclose in bag and let stand for 10 minutes. Peel, seed and dice. Place barley and peppers in a large bowl. Add tomatoes, corn, cilantro, onions and lime juice. Toss to coat and season with salt and pepper. Brush mushrooms with olive oil and grill until cooked through. About 4 minutes per side. Slice mushrooms and place on spinach leaves. Top with barley mixture. Source: "www.foodtv.ca" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tofu Cream Spread Recipe By :Good Morning Macrobiotic Breakfast,Aveline Kusi,Wendy Esko Serving Size : 12 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- water for blanching 2 tablespoons onions -- finely diced 2 tablespoons carrots -- minced 2 tablespoons celery -- minced 16 ounces firm tofu 1 tablespoon onion -- grated 1 tablespoon scallions -- finely chopped 3 tablespoons umeboshi vinegar -- to 4 1/4 cup water 1 tablespoon tahini -- roasted Yield: 1 1/2 cups Place a small amount of water in a saucepan and bring to a boil. To the boiling water add the diced onions, carrots, and celery; cook for 30 seconds, drain, and allow to cool. Grind the roasted tahini in a suribachi until smooth. Next, using a hand food mill, puree the tofu directly into the suribachi. Mix well. Add the cooked vegetables to the suribachi along with the grated onion, scallions, umeboshi vinegar, and 1/4 cup of water. With a wooden pestle, puree all ingredients together until evenly mixed. Spread on whole wheat bagels, bread, cracker, or use as a dip with chips or raw vegetables (crudites). From Ellen C - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tofuna Sandwiches Recipe By :Soyfoods USA April 2001 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Spreads & Sandwiches Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 oz. baked marinated tofu 1/3 cup tofu mayonnaise to taste -- (1/3 to 1/2) 1 large celery stalk -- finely diced 1 green onion -- minced 2 Pita bread -- warmed, cut into halves 1 cup bean sprouts 1/2 large red sweet pepper -- cut into thin strips Using a fork, finely crumble tofu into a medium bowl. Add tofu mayonnaise, celery and green onion, and stir to blend. Stuff into warmed pita bread halves. Top with sprouts and strips of red pepper. Yield: 4-6 servings. Per serving: 243 calories, 11.5 total protein (8 g soy protein), 26 g carbohydrates, 11 g fat, 1.5 saturated fat, 3 g dietary fiber, 178 mg calcium, 27 mcg folate, 420 mg sodium. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tomato, Basil And Garlic Quiche (Lowfat) Recipe By :Living Better TV Show with Ellie Krieger Serving Size : 10 Preparation Time :0:00 Categories : Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds potatoes -- peeled and grated 1 whole red onion -- chopped 1 1/2 teaspoons salt 1 1/8 quarts Egg Beaters(r) 99% egg substitute 6 ounces shredded low-fat cheddar cheese 6 ounces shredded nonfat cheddar cheese 6 ounces shredded low-fat mozzarella cheese 6 ounces shredded nonfat mozzarella cheese 2 pounds Roma tomatoes -- peeled and sliced 1/4 cup garlic -- pureed 1 bunch basil -- cut into long, thin strips In a large bowl combine potatoes, onions, and salt. Place in colander to release excess water. Spread the potato mixture on the bottom of an 11-inch spring form pan to form a crust. Bake at 350 degrees F for 15 minutes. In a large bowl mix together the EggBeaters and cheese. Add to the pan, cover with plastic wrap and aluminum foil. Bake for 30 to 40 minutes. Top off with tomatoes, garlic, and basil. Bake for an additional 5 minutes. From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Here is another idea to try from the living better website. We've been saying that the fatfree cheese does not melt well. This recipe combined fatfree with lowfat cheese. I can see this quiche topped with fresh asparagus - grilled or roasted spears. As spokes with tomato slices in between. * Exported from MasterCook * Tortilla Soup #4 Recipe By :Vegetarian Times Magazine, April 2001, page 36 Serving Size : 4 Preparation Time :0:00 Categories : Mexican & Southwestern Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon vegetable oil 1 large onion -- chopped 1 jalapeno pepper -- seeded and finely chopped 1 garlic clove -- minced 3 cups low-sodium vegetable broth 1/2 teaspoon dried oregano 1 small zucchini sliced 1/2-inch thick 1 1/2 cups cooked black soybeans (if canned -- rinsed and drained) 1 cup canned whole tomatoes -- chopped 2 tablespoons fresh lime juice 4 tablespoons shredded Jack cheese 4 teaspoons chopped cilantro -- (optional) 2 cups yellow corn tortilla chips Hot sauce for garnish -- (optional) SERVES 4 EGG-FREE A medley of corn, soybeans and fresh vegetables comprises this easy-to-make satisfying meal in a bowl. 1. In large saucepan, heat oil over medium-high heat. Add onion, jalapeno and garlic and cook, stirring often, until onion is slightly soft, about 4 to 5 minutes. Add broth, oregano, zucchini, soybeans and tomatoes. Cook, stirring occasionally, until zucchini is almost soft, about 3 minutes. Stir in lime juice. 2. Ladle soup into bowls and top each serving with some cheese and cilantro if using; top with tortilla chips. Serve hot with hot sauce on the side. PER SERVING: 355 CALORIES; 18 G PROTEIN; 14 G TOTAL FAT; (3 G SATURATED FAT); 29 G CARBOHYDRATE; 7 MG CHOLESTEROL; 496 MG SODIUM; 7 G FIBER From Kathleen - - - - - - - - - - - - - - - - - - - NOTES : I sort of made the following recipe last night. I sauteed the onion etc. in red wine, skipping the oil. The jalapeno pepper had disappeared into something my husband had made for his lunch so I opened a can of green chilies instead. We had some leftover soy cheese which I used for the garnish and I skipped the corn chips because we don't need the rest of the bag around the house. I'm getting tired of using just half cans of stuff, so just before the soup was finished I determined that the whole can of tomatoes would be fine in the soup. Then, since we didn't have the jalapeno, I added more green chilies. That was pretty good, so I added more and then more and ended up using the whole can. We enjoyed the soup with fresh bread. I'll make it again. If you can't find black soy beans, use regular black beans or white soy beans. * Exported from MasterCook * Trio Of Roasted Peppers Radish Sprouts, Creamy Feta Dressing Recipe By :Rozanne Gold: Healthy 1-2-3 Serving Size : 6 Preparation Time :0:00 Categories : Salad Dressings Salads Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 green bell peppers 3 red bell peppers 3 yellow bell peppers 4 ounces feta cheese black pepper 7 tablespoons cold water -- or more 2 ounces sprouts -- rinsed, see note julienned of raw bell peppers -- for garnish Trio of Roasted Peppers, Radish Sprouts, Creamy Feta Dressing PEPPERS: Preheat broiler. Wash peppers and pat dry. Put peppers on a baking sheet and broil for several minutes on each side until skins are very black and blistered. Remove from broiler and immediately seal peppers in a paper bag to steam for 10 minutes. (You can also use a bowl covered with a lid or a plate.) Remove peppers and carefully peel or scrape away all charred skin. Cut peppers in half and remove core and all seeds. Let cool. DRESSING: Crumble cheese into bowl of a food processor. Add freshly ground black pepper to taste. Process gradually adding 7 to 8 tablespoons cold water, until very smooth. SERVICE: Arrange 1 piece of color pepper on a plate; stack then fan: green, red, yellow. Each person gets a total of 1 1/2 peppers. Center a mound of sprouts on top. Drizzle with dressing and serve immediately. May garnish with thin strips of raw peppers in the three colors. TIP: If you salt the peppers, remember that feta is a salty cheese. Description: "Rainbow of grilled peppers crowned with a tuft of sprouts. Feta cheese makes "an exuberant dressing."" S(Email from): "Hanneman on 04/13/01" - - - - - - - - - - - - - - - - - - - NOTES : Vary the pepper's color and the sprouts: daikon, radish, broccoli, alfalfa, soybean. etc. serve with bread as meal, or as a first course. * Exported from MasterCook * Vegetable Soup #6 Recipe By :Lowfat Jewish Vegetarian Cookbook, Debra Wasserman Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Holidays & Gifts Jewish Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 carrots -- finely chopped 3 stalks celery -- finely chopped 1 small zucchini -- finely chopped 1 onion -- finely chopped 2 teaspoons oil 8 cups water 14 1/2 ounces canned whole peeled tomatoes -- chopped 1 cup fresh or frozen peas -- or corn kernels 1/4 cup fresh parsley -- finely chopped salt and pepper -- to taste This is a basic vegetable soup recipe. You can modify this recipe, depending upon the type of vegetables that are in season. Omit the peas or corn during Passover. Saute carrots, celery, zucchini, and onion in oil in a large pot over medium-high heat for 5 minutes. Add water and bring to a boil. Reduce heat, cover pot, and simmer for 25 minutes. Add remaining ingredients and simmer 20 minutes longer. Serve hot. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetarian Lasagna With Zucchini, Peppers, Eggplant, Portobello Recipe By :Living Better TV Show with Ellie Krieger Serving Size : 9 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Pasta Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound no-cook lasagna noodles 1 tablespoon arrowroot powder 1 tablespoon cold water 12 ounces zucchini -- sliced lengthwise 2 red bell peppers -- seeded and quartered 2 yellow bell peppers -- seeded and quartered 1/2 large eggplant -- thinly sliced 8 ounces Portobello mushrooms -- thinly sliced 1 tablespoon Italian seasoning 4 sprigs fresh rosemary 5 cloves fresh garlic 1/4 bunch fresh basil -- stems removed 1/4 bunch fresh Italian parsley -- stems removed 24 ounces lowfat firm tofu 1 teaspoon sea salt 1/2 teaspoon black pepper 4 cups fat-free marinara sauce -- bottled 1/2 pound soy cheese -- shredded Soak no-cook lasagna noodles in a bowl of hot water to soften for 10 minutes. Dilute arrowroot in cold water; set aside. Preheat oven to 450 degrees F. Spread sliced vegetables out on a cookie sheet; coat with olive oil spray. Sprinkle on Italian herbs and rosemary. Bake for 10 minutes. In a food processor, chop garlic, basil, and parsley. Add the tofu, salt, pepper, and arrowroot. Blend well. Coat the bottom of a 13- by 9-inch pan with marinara sauce (about 4 ounces). Remove each lasagna noodle from water and pat dry on a paper towel. Lay 6 lasagna noodles across the bottom, then a layer of zucchini. Dollop the tofu mixture (about 8 ounces) over the zucchini; spread evenly with a spatula. Follow with another layer of noodles and marinara, then a layer of peppers. Again, spread the tofu mixture over the peppers and continue another layer of pasta, sauce, and eggplant. Repeat once again with another layer of pasta and tofu. Sprinkle soy cheese evenly over lasagna. Top with sliced portobello mushrooms. Reduce oven temperature to 350 degrees F. Cover lasagna with aluminum foil. Bake for 20 minutes. Remove foil and continue to bake for 10 additional minutes. From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ways To Add Soy To Your Diet Recipe By :http://www.soyfoods.org Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Legumes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Add some excitement to breakfast: - Start the day with a glass of Silk Mocha - Make a latte with SoNice Soyganic soymilk - Add Galaxy's Veggie Chef Award soy cheese to an omelet Liven up lunch: - Heat up a handful of Boca Chik'n nuggets for lunch or a mid-day snack - Make a wrap sandwich with Smoke & Fire smoked tofu - Add Hearty & Natural sweet soybeans to a pasta salad Add dazzle to dinner: - Top Martha Gooch's Soy7 pasta with a favorite marinara sauce - Grill a Lightlife Smart Dog on the barbecue - Indulge in a serving of delicious Nasoya Tofu Temptations, a refreshing light tofu dessert Grab a soy snack: - Have a handful of Heartland Fields Soy Krisps - Enjoy a glass of Westsoy's Chai beverage From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * West Lake Soup Recipe By :Sam Gugino Serving Size : 4 Preparation Time :0:00 Categories : Meats Soups & Stews Tofu Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups defatted low-sodium chicken broth 3 slices ginger 1/4 pound leanest minced beef 1 teaspoon cornstarch 1/4 teaspoon pepper 1 Pinch sugar 2 teaspoons soy sauce 16 ounces light medium-firm tofu -- cut into 1/2" cubes 1 1/2 tablespoons cornstarch 1 bunch cilantro -- washed and coarsely chopped 3 green onions -- chopped 1/2 teaspoon pepper Salt In a medium saucepan, bring broth and ginger to a boil. Simmer for 15 minutes. Meanwhile, combine beef, 1 tsp. cornstarch, pepper, sugar and soy sauce in a small bowl. Let marinade until broth is ready. Carefully drop minced beef into broth, breaking up any lumps. Add tofu. Turn heat up and bring to a boil. Meanwhile, combine 1 1/2 Tbsp. cornstarch with 1/3 cup water. Add to soup, stir well and bring to a boil until soup is thick. Just before serving, add cilantro and green onions. Season with pepper and salt. Makes 4 servings as part of a Chinese meal Cuisine: "Chinese" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : "This is my version of a classic thick Chinese soup. I asked my dad if the name of this soup is characteristic of, perhaps, an area in China. He said it was a literal translation of the name of the soup and he had no idea why it is called this." Posted by Barb Wong on 9/25/00; 9:08:24 PM at http://www.vaneats.com/recipes/starters/westlake.soup The man who sells and repairs our computer was the first to recommend this to us. A local restaurant serves it at buffet. Or alone - for lunch. I think they use flank steak and tofu (not the silken kind). * Exported from MasterCook * West Lake Soup #2 (Classic) Recipe By :Barb Wong Serving Size : 4 Preparation Time :0:00 Categories : Meats Soups & Stews Tofu Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups defatted low-sodium chicken broth 3 slices ginger 1/4 pound leanest minced beef 1 teaspoon cornstarch 1/4 teaspoon pepper 1 Pinch sugar 2 teaspoons soy sauce 16 ounces light medium-firm tofu -- cut into 1/2" cubes 1 1/2 tablespoons cornstarch 1 bunch cilantro -- washed and coarsely chopped 3 green onions -- chopped 1/2 teaspoon pepper Salt In a medium saucepan, bring broth and ginger to a boil. Simmer for 15 minutes. Meanwhile, combine beef, 1 tsp. cornstarch, pepper, sugar and soy sauce in a small bowl. Let marinade until broth is ready. Carefully drop minced beef into broth, breaking up any lumps. Add tofu. Turn heat up and bring to a boil. Meanwhile, combine 1 1/2 Tbsp. cornstarch with 1/3 cup water. Add to soup, stir well and bring to a boil until soup is thick. Just before serving, add cilantro and green onions. Season with pepper and salt. Makes 4 servings as part of a Chinese meal Cuisine: "Chinese" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : "This is my version of a classic thick Chinese soup. I asked my dad if the name of this soup is characteristic of, perhaps, an area in China. He said it was a literal translation of the name of the soup and he had no idea why it is called this." Posted by Barb Wong on 9/25/00; 9:08:24 PM at http://www.vaneats.com/recipes/starters/westlake.soup * Exported from MasterCook * Whipped Carnation Evaporated Milk Topping Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup NESTLE(r) CARNATION(r) Evaporated Milk 1/4 cup powdered sugar -- (1/4-1/2) 1 teaspoon vanilla extract Directions: POUR evaporated milk into small mixer bowl; place beaters into mixture. Freeze for about 30 minutes or until ice crystals form around edge of bowl. BEAT on high speed for 1 minute or until very frothy. Gradually add sugar and vanilla extract; continue beating for 2 minutes or until mixture is stiff. Serve immediately spooned over fresh fruit or your favorite dessert. VARIATIONS For Whipped Topping using NESTLE(r) CARNATION(r) Evaporated Lowfat or Evaporated Fat Free Milk, substitute evaporated lowfat milk or evaporated fat free milk for evaporated milk. Substitute 1 tablespoon lemon juice for vanilla extract; follow recipe for Whipped Topping. For Whipped NESTLE(r) CARNATION(r) Evaporated Milk that holds up to 30 minutes: Sprinkle 1 teaspoon gelatin over 2 tablespoons water in small, microwave-safe bowl; let stand for 2 minutes. Microwave on HIGH (100%) power for 40 seconds; stir. Let stand for additional 2 minutes or until dissolved. Pour 1 cup NESTLE(r) CARNATION(r) Evaporated Milk or Evaporated Fat Free Milk and dissolved gelatin into small mixer bowl; follow recipe for Whipped Topping. Serve immediately or cover and refrigerate for up to 30 minutes. Yield: "3 cups" From "Helen Deacey" - - - - - - - - - - - - - - - - - - - NOTES : Scanned & MC formatted using MC-Tagit (hdeacey@mail.com) 2001-04/13 * Exported from MasterCook * Whipped Carnation Nonfat Dry Milk Topping Recipe By :http://www.verybestbaking.com/recipes/ Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup ice water 1/2 cup dry NESTLE(r) CARNATION(r) Instant Non-fat Dry Milk 1 1/2 teaspoons unflavored gelatin 2 tablespoons cold water 2 tablespoons boiling water 1/4 cup powdered sugar 1 teaspoon vanilla extract COMBINE ice water and dry milk in large mixer bowl. Freeze bowl, milk mixture and beaters for 15 minutes. Combine gelatin and cold water in small bowl. Let stand for 3 minutes. Add boiling water; blend well. Cool to room temperature. WHIP chilled milk mixture until stiff peaks form. Add gelatin mixture, sugar and vanilla extract. Whip just until blended. NOTE: If whipped topping develops an airy appearance, simply stir vigorously to restore smooth appearance. For best results, prepare same day as serving. From "Helen Deacey" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * White Chili With Tvp Recipe By :Soyfoods USA January 2001 Serving Size : 1 Preparation Time :0:00 Categories : Chilis Eat-LF Mailing List TVP, Seitan, Tempeh Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can soybeans -- (15 oz.) 1 can navy beans -- (15 oz.) 2 cups chicken flavored texture soy protein -- * chunks or cubes 1 1/2 cups diced onion 1 tablespoon ground oregano 2 tsp ground cumin 1 1/2 tsp salt 1/2 tsp cayenne pepper 2 cups water 2 garlic cloves -- minced 1 can green chilies If you are not a fan of Cincinnati Chili, give this one a try instead. It is faster and easier to prepare. Make it as spicy or mild as you want. This chili is one of the top ten items requested at our home. Mix everything in a pot over low heat, stirring occasionally until it is heated thoroughly. Then eat! Serving size: 1 cup. Per serving: 167 calories, 2.7 g total fat (0.2 g sat fat) 0 cholesterol, 18.8 g carbohydrate, 5.8 g dietary fiber, 19.2 g protein (12.1 g soy protein), 714 mg sodium. * such as Dixie Diners' Club Chicken (Not!) Chunks or Boca Meatless Tenders - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Whole Wheat Noodles With Soy Nut Sauce Recipe By :Soyfoods USA September 2000 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup soy nut butter 1/2 cup water 2 cloves garlic -- minced 1 Tablespoon ground ginger 2 Tablespoons sesame oil -- plus 1 tsp sesame oil 2 Tablespoons lite soy sauce 2 Tablespoons rice wine vinegar 1 Tablespoon sugar 6 scallions -- chopped 8 ounces whole wheat spaghetti noodles This is a great Oriental entree or side dish. Cook noodles according to instructions on the box. Combine rest of ingredients in a blender and process until smooth. Pour sauce into medium serving bowl and add 1/2 cup of the scallions; mix well. Toss 1 cup of the noodles with 1/4 (one fourth) cup of the sauce per serving. Garnish with the remaining scallions. Yield: 4 cups noodles and 1 cup sauce. Serving size: 1 cup noodles with 1/4 cup sauce. Per serving: 378 calories, 16 g fat (2 g sat fat), 13 g protein (8.7 g soy protein). From Ellen C - - - - - - - - - - - - - - - - - - -