* Exported from MasterCook * Colossal Cranberry Recipe By :Dawn Forsyth Serving Size : 1 Preparation Time :0:00 Categories : Beverages Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cup Cranraspberry Juice 2 cup Frozen Mixed Fruit 1 1/2 cup Nonfat Vanilla Frozen Yogurt Put all ingredients into blender and blend until smooth. Cal 660 Fat 0 *Note: My mixed fruit contains raspberries, blueberries, blackberries, and strawberries. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Congee With Bok Choy (Two Rice) Recipe By :From the Earth: Chinese Cooking Serving Size : 4 Preparation Time :0:00 Categories : Oriental Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup long-grain white rice 1/4 cup glutinous rice 8 1/2 cups cold water ----- 1 large bok choy -- head separated -- (into white stalks and leaves) 1 1/2 teaspoons salt -- or more 2 teaspoons soy sauce, low sodium 1 pinch white pepper 1 slice fresh ginger -- to taste 1 teaspoon scallion oil -- (peanut oil infused with green onions) Place both kinds of rice in a large pot. Wash rice under water 3 times, rubbing between hands then draining each time. Return rice to pot, add water, cover and bring to boil. Leave lid open a crack. Reduce heat to medium-low and cook for 1 to 1 1/2 hours stirring occasionally to prevent rice from sticking to bottom of pot. Cook until rice thickens almost to consistency of porridge. As rice is cooking, wash bok choy stalks and leaves. Cut leaves into 1/4-by-4-inch slices, and stalks into 1/4-inch pieces. About 7 minutes before rice is completely cooked, add bok choy stalks, salt, soy sauce, pepper and ginger. Mix together thoroughly and bring congee to boil, stirring constantly. Reduce heat, add bok choy leaves and cook for 2 to 3 minutes longer. Turn off heat, then add scallion oil and stir well into mixture. Serve hot. 4 to 6 servings. >From the Earth: Chinese Cooking by Eileen Yin-Fei Lo (MacMillan). Reviewed by Press-Enterprise, 1996 Ap 10 Riverside. MC by phannema@wizard.ucr.edu. Original recipe did not say how much oil: with 1 teaspoon, 1 serving has 118.f cals, 12 g fat (9.8 % cff). >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Coniglio Alla Barese (Rabbit Bari Style) Recipe By :Italy the beautiful cookbook, Lorenza de Medici Serving Size : 6 Preparation Time :0:00 Categories : Italian Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 rabbit -- (approx. 4 lb) 3 oz raisins -- sprays of olive oil Pam 2 tablespoons sugar 1 tablespoon white flour 1/2 cup white wine vinegar Salt pepper 1 tablespoon fresh thyme -- chopped 2 bay leaves 1 sprig fresh rosemary 1 cup beef bouillon -- nonfat 3 oz pine nuts Soak the raisins in lukewarm water. Cut the rabbit in pieces. Heat a large nonstick pot, spray with olive oil Pam. Add the rabbit, turn the pieces until golden on all sides. Add sugar, flour, vinegar, salt, pepper. Simmer until all liquid has evaporated. Add thyme, bay leaves and rosemary. Add the bouillon and drained raisins. Cover, simmer for 40 minutes. Take the rosemary out, add pine nuts and serve Serves 6. Note 1: As I wanted to prepare it in advance, I only cooked it for 20 minutes, then took it off the fire. 25 minutes before dinner, I put it back on the fire and simmered for the rest of the time. It went perfectly. Note 2: I do not have any nutrition program, but I'm sure it meets the guidelines. If you want to make it even leaner, decrease the amount of pine nuts (or do not use any, but it would be a pity tastewise). >From: Nathalie Chiva - - - - - - - - - - - - - - - - - - - NOTES : Here is what we had last night. We loved it, and it was very simple. I know that rabbit is not usual in the US, which is a pity because it is delicious, and very lean, but I guess you can substitute skinless chicken for it. * Exported from MasterCook * Corn And Tomatillo Soup Recipe By :Mission at Turtle Creek (as seen on TV demo) Serving Size : 8 Preparation Time :0:00 Categories : Mexican & Southwestern Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups tomatillos -- chopped 1 1/2 cups onion -- chopped 2 cloves garlic -- minced 1 teaspoon margarine 3 1/2 cups frozen corn -- thawed 1 cup frozen green peas -- thawed 1 cup chicken broth 1 tablespoon cilantro Add 3 cups chicken broth 4 oz green chili peppers -- chopped 1/4 cup whole kernel corn, frozen -- thawed 1/4 cup chopped spinach 1 teaspoon sugar Saute tomatillos, onion and garlic in margarine five minutes. Remove to food processor and add the next four ingredients. Puree to chunky. Pour in pan and add 3 C chicken stock, 4 oz. diced green chilies, a little chopped spinach, a little whole kernel corn, 1 t sugar. Serve topped with a dollop of NF sour cream. Per Serving: 146 calories, 2.7 gm total fat, 0 .6 gm sat fat, 1mg cholesterol >From: marciaf@juno.com (Marcia A Fasy) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cranberry Key Lime Sorbet Recipe By :Erica naughyde@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Desserts Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package cranberries -- frozen -- (a little less than one full bag) 2 cups water 1 cup sugar 20 key limes -- juiced -- or 6 regular limes This will certainly wake up your mouth! I took a cup less than a bag of cranberries (frozen) and cooked them for a few minutes with about 2 cups of water and a cup of sugar. Cool, add juice from 20 key limes (or maybe 6 regular limes, the key limes are pretty small). Then make in an ice cream maker. This is very tart, I might add an extra quarter cup sugar next time. Also I'm debating pureeing the cranberry mixture, chunky was nice but some of the skins are kind of tough. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamy Chili Bean And Hominy Casserole Recipe By :Meatless Gourmet Easy Lowfat Favorites, Bobbie Hinma Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Grains & Cereals Legumes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Teaspoon canola oil 1 Cup chopped onions 3 Cloves garlic -- finely minced 3 Cups hominy, canned -- rinsed and drained 2 Cups canned kidney beans -- rinsed and drained 16 Ounces canned tomatoes -- chopped undrained 3 Ounces tomato sauce 1 Tablespoon cornmeal -- or cornstarch 2 1/2 Teaspoons chili powder -- or to taste 3/4 Cup nonfat sour cream -- Naturally Yours(r) Fat Free Sour Cream 3/4 Cup nonfat cheddar cheese -- and montery jack mix -- Sargento Light Mexican Cheese Blend 4 Ounces green chiles -- ie Ortega canned Note: Use canned diced tomatoes for this dish, if available. If using whole canned tomatoes, break up into pieces. Preheat oven to 350 deg F. Lightly oil a 2 quart casserole or spray with vegetable cooking spray. Spray a large nonstick or cast iron skillet with vegetable cooking spray. Add a teaspoon of canola oil and heat over medium heat. Add onions and garlic. Cook, stirring frequently, 3 minutes. Add the beans and hominy; stir to combine well. Cook briefly. Add the tomatoes and tomato sauce to skillet, reserving 1/4 cup of the liquid. Dissolve the cornstarch in the reserved liquid and add to the skillet. Add the chili powder to taste. Add salt and pepper; adjust seasonings. Mix well. Turn out into the prepared casserole dish. Bake, covered, for 25 - 30 minutes. Uncover, sprinkle with cheese and bake for 10 - 15 minutes more, or until cheese is melted and bubbly. Inspired by the Chili Hominy Casserole recipe found in _The Meatless Gourmet Easy Lowfat Favorites_ by Bobbie Hinman. This recipe devised by Ilene Warfield. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crescent Italiano Recipe By :Unknown Serving Size : 16 Preparation Time :0:00 Categories : Chicken Italian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 teaspoon olive oil 1 pound ground chicken breast, skinless 1 cup onions -- chopped 1/2 cup bell peppers -- chopped 2 cloves garlic -- minced 6 ounces tomato paste 14 1/2 ounces canned tomatoes -- crushed 1 teaspoon salt 1/2 teaspoon basil 1/2 teaspoon oregano 1/4 teaspoon black pepper 8 ounces fat-free mozzarella cheese -- shredded 8 ounces fat-free cheddar cheese -- shredded 16 ounces reduced fat crescent dinner rolls 1 cup fat-free sour cream 1 teaspoon Italian seasoning Preheat oven to 350. Prepare a 13 x 9" pan with cooking spray; set aside. In a skillet, heat oil over medium heat. Add chicken, onions, bell peppers, and garlic. Cook until no pink remains in chicken and vegetables are tender. Stir tomato paste, crushed tomatoes, salt, basil, oregano, and black pepper. Simmer. Pour into prepared pan. Top with cheeses. In a small bowl, combine sour cream and Italian seasoning. Roll each triangle flat, slightly enlarging. Spread one teaspoon of sour cream mixture in each triangle. Roll up as directed on package. Place on top of cheese. Bake for 30 minutes. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crispy Berry Pudding Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Desserts Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 Cup unsalted butter 3/4 Cup flour 1/2 Cup firmly packed light brown sugar 1 Teaspoon baking powder 1/4 Teaspoon salt 3/4 Cup 1% low-fat milk 1 Qt strawberries 1 Pt raspberries 1 Pt blueberries 2/3 Cup granulated sugar Preheat oven to 350 deg F. Place butter in 2 qt casserole. Heat in oven until butter is melted. Combine flour, brown sugar, baking powder and salt in medium size bowl until blended. Stir in milk to make batter. Pour over butter in casserole, do not stir. Combine berries and sugar, tossing to coat. Spoon on top of batter. Do not stir. Put foil on bottom rack of oven to catch drips. Bake pudding for 1 hour or until top is golden brown. Serve warm or at room temperature. >From: - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crocked Pineapple Chicken Recipe By :From the net Serving Size : 6 Preparation Time :0:00 Categories : Chicken Crockpot Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 whole chicken breast halves without skin -- skinned and split 1 dash pepper paprika to taste 20 ounces pineapple chunks in juice -- 1 can tidbits 2 tablespoons Dijon mustard 2 tablespoons soy sauce 1 clove garlic -- minced 1. Arrange chicken in bottom of crockpot. 2. Sprinkle with pepper and paprika. 3. In a small bowl, combine drained pineapple tidbits, mustard and soy sauce. 4. Pour over chicken. Add minced garlic. 5. Cover and cook on LOW 7-9 hours or HIGH 3-4 hours. Makes 6 serving. Note: The recipe I downloaded didn't specify the amount of soy sauce. I just guessed and used the above measure. Seemed fine to me, but might change the sodium count. >From: Naralon Thorn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crusted Red Snapper Recipe By :Cooking with Claudine, Jacques Pepin Serving Size : 4 Preparation Time :0:00 Categories : Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Red Snapper Fillets 3 Slices Bread -- Day Old, (1-2C) 2 Cloves Garlic -- Minced Green Onion Tops -- Or Fresh Parsley, Thyme Or Chives 1 teaspoon Olive Oil -- *Note 1 tablespoon Icbinb-Light -- *Note *NOTE: Melt the lowfat margarine and mix the olive oil with it. (He originally used butter)(The original recipe also called for 1 T olive oil..I cut it back) Sprinkle a bit of salt over the tops of the red snapper fillets. Place them on a foil covered broiler pan. Make bread crumbs in the food processor using 3 slices of day old bread. Put in a bowl. Add the minced garlic, and the melted margarine and olive oil into the bread crumbs so that the crumbs are moistened. Pat part of the mixture on each fillet. Place 4 - 5 " from the broiler and broil 2 min. Remove and gently turn the fillets over. Pat the rest of the mixture on the second side. Broil for an additional 2 min. Remove and plate. This was absolutely wonderful. I did have to cook it quite a bit longer then his directions said but you definitely have to watch it or it will burn on you. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 159.4 Fat 4.2g Carb 9.7g Fib 0.5g Pro 19g Sod 178mg CFF 24.7% * Exported from MasterCook * Different Doughnuts Recipe By :Southern Success Recipes Serving Size : 14 Preparation Time :0:20 Categories : Breads: Quick & Muffins Breakfast Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 3/4 cup low-fat baking mix 1/2 cup brown sugar -- packed 3/4 teaspoon nutmeg 1/3 cup reduced-calorie margarine -- cold 1 whole egg 1/2 cup nonfat vanilla yogurt 1/2 cup applesauce 1 teaspoon vanilla extract Glaze: 1 cup powdered sugar -- sifted 1 teaspoon almond extract 2 tbsps skim milk Preheat oven to 425. Prepare 2 baking sheets with cooking spray; set aside. In a mixing bowl, combine baking mix, brown sugar, and nutmeg. Cut in margarine with a pastry blender until mixture resembles coarse crumbs. Stir in egg, yogurt, applesauce, and vanilla extract. Stir just until moistened. Turn out dough onto a surface lightly sprinkled with additional baking mix. Roll to 1/2" thickness. Cut with a floured 3" biscuit cutter. Punch a hole in the center of each doughnut with a floured finger. Place on baking sheet and pull dough gently to make about a 1" hole, keeping doughnut uniformly shaped. Brush tops with milk and sprinkle with granulated sugar. Bake for 12 minutes or until golden brown. Cool.Meanwhile, to prepare glaze, combine powdered sugar, almond extract, and milk.Drizzle over doughnuts. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - NOTES : I used a doughnut cutter instead of a 3" biscuit cutter to form doughnut shape. For half the doughnuts, I used the glaze shown in the ingredients. I covered the other half with powdered sugar. Either way they taste fine. * Exported from MasterCook * Dirty Rice, Popeye's Recipe By :Popeye Restaurants Serving Size : 1 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound Spicy bulk breakfast sausage -- lowfat 14 ounces nonfat chicken broth 1/2 cup Long-grain rice 1 teaspoon dried onions Brown sausage in skillet until pink color disappears, crumbling with fork. Stir in broth, rice and minced onion. Simmer gently, covered, 18 to 20 minutes or until rice is tender and most of broth is absorbed. Source: Gloria Pitzer's Make Alike Recipes. >From: Arlene Schiffman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Egg Foo Yung Recipe By :Susan E. Cobb Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Oriental Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- carrots -- julienned bok choy -- julienned onions -- julienned -- or scallions -- julienned red peppers -- julienned bean sprouts chopped garlic grated ginger cooked shrimp -- sliced in 1/2 * Egg Beaters Gravy: Bouillon sherry soy sauce cornstarch ginger garlic I mix in enough eggbeaters to just lightly coat the veggies, and cook on a griddle sprayed with Pam. They can stay warm in the oven. I also make a gravy out of bouillon, sherry, and soy sauce, thickened with cornstarch and seasoned with slices of ginger and garlic. Serve over rice-- yum! Delicious as leftovers, too. * (Julia Childs tip: cut shrimp in half lengthwise-- makes it seem like twice as much!). - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * French Bread #2 Recipe By :INTERNET RECIPES FROM EAT-LIGHT LISTSERVER Serving Size : 8 Preparation Time :4:00 Categories : Bread Machine Breads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Cups water 3 1/4 Cups bread flour 1 1/2 Tablespoons sugar 1 1/2 Teaspoons salt 1 Tablespoon yeast Add ingredients to bread pan in order recommended by manufacturer. >From: Martha Sheppard - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fresh Garden Vegetable Pottage (Virgo) Recipe By :Mary Smith, Culinary Temptations Serving Size : 4 Preparation Time :0:00 Categories : Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetable cooking spray 1 cup leek -- slices (white and tender green parts) 1/2 cup sliced celery 1/2 cup red bell pepper -- slices 1/2 cup chopped onions 4 cups beef broth -- or fish stock 1/2 teaspoon marjoram 1/2 teaspoon thyme 2 cups russet potatoes -- scrubbed or peeled and -- cut in 1" cubes 1 cup sliced carrots 1 cup cabbage -- Green, thinly sliced 1 cup broccoli florets Salt and pepper -- to taste 1/2 cup lowfat cheddar cheese -- finely shredded -- divided use 2 tablespoons chopped fresh parsley -- divided use Heat a large saucepan over medium-low heat. Add the leeks, celery, bell pepper and onions. Saute until tender, about 10 minutes. Add the beef broth, marjoram, thyme, potatoes, carrots, cabbage and broccoli. Bring to a boil. When the stew reaches the boiling point, reduce heat, partially cover and simmer until all the vegetables are tender, about 20 minutes. Add additional broth as needed, and salt and pepper to taste. Ladle the stew into 4 serving bowls. Top each with 2 tablespoons of the cheese and sprinkle with parsley. Makes 4 servings. - Recipe from Mary Smith, Culinary Temptations Inc., Detroit. Variation: Cook the leeks, celery, bell pepper and onion in from 1 to 2 tablespoon of corn oil. Published by Ann Burger, Food Editor, Post and Courier, Charleston, SC and edited for MasterCook by patH (phannema@wizard.ucr.edu) MC estimates 20.4% CFF, 185 cals, 4g fat. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fried Chicken, Popeye's Recipe By :Popeye Restaurants Serving Size : 1 Preparation Time :0:00 Categories : Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cup Self-rising flour 1 cup Cornstarch 3 tablespoon Seasoned salt 2 tablespoon Paprika 1 teaspoon Baking soda 1 package Italian salad dressing mix -- powder 1 1 1/2 oz onion soup mix 1 package spaghetti sauce -- (1/2 oz) -- mix 3 tablespoon Sugar 3 cup Corn flakes -- crush slightly 2 Eggs -- well beaten 1/4 cup Cold water 4 pounds Chicken -- cut up Combine first 9 ingredients in large bowl. Put the cornflakes into another bowl. Put eggs and water in a 3rd bowl. Put enough corn oil into a heavy roomy skillet to fill it 1" deep. Get it HOT! Grease a 9x12x2 baking pan. Set it aside. Preheat oven to 350~. Dip chicken pieces 1 piece at a time as follows: 1-Into dry coating mix. 2-Into egg and water mix. 3-Into corn flakes. 4-Briskly but briefly back into dry mix. 5-Drop into hot oil, skin-side-down and brown 3 to 4 minutes on medium high. Turn and brown other side of each piece. Don't crowd pieces during frying. Place in prepared pan in single layer, skin-side-up. Seal in foil, on 3 sides only, leaving 1 side loose for steam to escape. Bake at 350~ for 35-40 minutes removing foil then to test tenderness of chicken. >From: Arlene Schiffman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruit And Cheese Pockets Recipe By :BH&G Cooking For Today, Vegetarian Recipes Serving Size : 2 Preparation Time :10:00 Categories : Fruit Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup cottage cheese, lowfat 1/2 cup lowfat cheddar cheese -- diced 1 Kiwi fruit -- peeled and quartered 1/4 cup pineapple chunks in juice -- drained 1 tablespoon chives -- snipped lettuce leaves 1 Large pita bread -- split in half In a small bowl stir together cottage cheese, cheddar cheese, kiwifruit, pineapple tidbits and chives. To serve, place lettuce leaves in pita halves. Spoon the fruit and cheese mixture into pitas. Makes 2 servings. 1/2 cup strawberries may be substituted for the kiwi fruit and green onion may be substituted for the chives. Posted to Eat-L by Sami Hunter. >From: - - - - - - - - - - - - - - - - - - - NOTES : This refreshing pita sandwich doubles easily to serve four hungry lunch eaters. Great on a HOT day. * Exported from MasterCook * Garlic Spread Recipe By :Minimax Cookbook, Graham Kerr Serving Size : 8 Preparation Time :0:00 Categories : Appetizers Dips Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups nonfat plain yogurt -- strained overnight 1 head garlic 1 tablespoon fresh parsley -- chopped 1/4 teaspoon ground black pepper 1/4 teaspoon salt Wrap the garlic head in aluminum foil and bake in a preheated 375F oven for 35 minutes. Remove the foil and press the baked garlic until all the flesh squeezes out. You should have 1 heaping tablespoon of puree. Blend the garlic, yogurt and parsley, pepper and salt. CAUTION: If you overstir strained yogurt, it will become thin. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : This spread is great on slices of bread and served as an hors d'oeuvre. It also works well as a vegetable dip or as an alternative to butter for rolls. * Exported from MasterCook * Glazed Pork Chops (Scorpio) Recipe By :Skinny Sauces & Marinades Serving Size : 6 Preparation Time :0:00 Categories : Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **For the MARINADE: 1/4 cup honey 1/4 cup white wine 3/4 teaspoon ground black pepper 2 tablespoons low-sodium soy sauce **For the PORK CHOPS: 24 ounces pork loin chops -- extra-lean, -- butterflied (4 ounces per serving) Nonstick cooking spray **For the Honey-Dijon sauce: 1 1/2 cups fat-free chicken broth -- low salt 1/2 cup Dijon-style mustard 1/2 cup honey 2 tablespoons shallots -- minced 1 tablespoon paprika 1 tablespoon cornstarch 1/4 cup white wine In a shallow dish, pie plate or plastic sealable bag, combine all the marinade ingredients. Add the pork chops and marinate at least 1 hour. Preheat the oven to 350 degrees. Remove the pork chops from the marinade and reserve the marinade. Spray a nonstick skillet with nonstick cooking spray and place it over medium heat. Add the marinated pork chops and brown on all sides. Place the browned chops in a baking dish and pour in the reserved marinade. Bake for 25 to 35 minutes or until the chops are cooked thoroughly. Remove from the oven and glaze each pork chop with 1/2 cup of the Honey-Dijon sauce. To make the sauce: In a medium saucepan, combine the chicken stock, Dijon-style mustard, honey, shallots and paprika. Bring to a boil, then reduce the heat and simmer 15 minutes. In a small bowl, dissolve the cornstarch in the white wine. Add to the sauce to thicken, then simmer another 5 minutes. Makes 6 servings. - Recipe from "Skinny Sauces & Marinades," by Erica Levy Klein (Surrey Books Inc., $12.95). Published by Ann Burger, Food Editor, Post and Courier, Charleston, SC edited for MasterCook by patH (phannema@wizard.ucr.edu) MC estimates: 30.8% CFF; 350 cals, 12.2 g fat. Reduce the fat by buying extra lean pork. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Granola #7 (Honey Almond Cereal) Recipe By :The Boston Globe Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Camping, Backpack, Trail Food Grains & Cereals Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup honey 1/2 Cup hot water 1 Teaspoon almond extract 4 Cups rolled oats 1 Cup Grape-Nuts 1/2 Cup wheat germ 1/2 Cup chopped almonds -- cashews or walnuts 1/2 Cup raisins Mix honey, water, almond extract. Add rolled oats, Grape nuts, wheat germ and nuts. Using hands, blend both mixtures until thoroughly combined. Spread on cookie sheet to depth of 1/2 inch. Bake at 250 degrees for 1 hour, until golden, stirring once after 30 minutes. Let back, then add the raisins. Cool. Store in an airtight container. Makes 16 1/2-cup servings. >From: "Miriam Bloomberg (617)724-8268" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Greek Style Scampi Recipe By :Cooking Light, April 1997 Serving Size : 6 Preparation Time :0:00 Categories : Fish & Seafood Rave Reviews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon Olive Oil 5 Cloves Garlic -- Minced 56 Oz Whole Tomatoes -- Drain, Coarse Chop 1/2 cup Chopped Fresh Parsley -- Divided 1 1/4 Lb Large Shrimp -- Peel, Devein 4 ounces feta cheese -- lowfat (1 C) -- crumbled 2 tablespoons Fresh Lemon Juice 1/4 teaspoon Fresh Ground Pepper Preheat oven to 400 deg F. Heat oil in a large Dutch oven over med heat. Add garlic; saute 30 seconds. Add tomatoes and 1/4 C parsley. Reduce heat; simmer 10 min. Add shrimp; cook 5 min. Pour mixture into a 13 x 9" baking dish; sprinkle with cheese. Bake at 400 deg F for 10 min. Sprinkle with 1/4 C parsley, lemon juice, and pepper. Yield: 6 servings According to magazine per serving: Cal 174; Fat 6.4g; Carb 10.6g; Fib 1.5g; Pro 19.1g; Sod 608mg I left off the feta since Jeff is lactose intolerant and the dish was good but it would have been better with the cheese on it. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 204.5 Fat 5.9g Carb 14.2g Fib 2.9g Pro 24.9g Sod 415mg CFF 25.4% * Exported from MasterCook * Green Banana Salad (Caribbean) Recipe By :Betty Crocker's International Cookbook (1980) Serving Size : 8 Preparation Time :2:20 Categories : Cajun, Creole, Carribbean Salad Dressings Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 medium bananas, green (unripe) -- peeled 2 cups water 1 pinch salt -- or more, optional lemon juice -- spray 1 small cucumber, with peel -- thinly sliced (1/8") 1 medium ripe tomato -- chopped reserve the juice for salad dressing 1 large celery stalk -- halve lengthwise and thinly sliced 2 medium carrots -- finely shredded 1 avocado -- peel pit cube lemon juice -- sprayed on avocado **For the dressing: 8 tablespoons fat-free Southwestern Salad Dressing -- (see link) thinned with reserved tomato juice honey-roasted sunflower seeds -- optional garnish 8 whole wheat dinner rolls -- warmed For the dressing: add fat-free dressing to the reserved tomato juice to make one-tablespoon per serving. Heat water in skillet; sprinkle in a little salt; reduce heat and add the bananas; simmer about 2 minutes per side. Drain and cool (with cold tap water on gentle spray). Spray with a little fresh lemon juice and set aside to air-dry. While drying, chop and slice. Assemble the salad. Add up to 1/2 cup of thinned dressing. Cut bananas into 1/2-inch slices and incorporate into salad. Then add the finely shredded carrot and toss. Chill for 1 to 3 hrs and serve with seeds or wheat-germ and/or a whole wheat dinner roll with added grains and seeds. *TIP: Instead of frying the bananas or plantains, this recipe boils them. If boiled too long or vigorously, the bananas brown and disintegrate. It happens fast. *PANTRY: Plantains may be used. We use a (nearly) fat-free Southwest style (tomato and red bell pepper) vinaigrettes bottled by Brianna. *LINK: Fat-Free Italian Salad dressing. *VARIATION: Asian soy ginger salad dressing thinned with with seltzer or ginger ale or fresh orange juice. * Heat it up with a drop of hot sauce or a little minced fresh jalapeno. Edited for MasterCook software by phannema@wizard.ucr.edu MC estimates 160 cals, 4.5 g fat; 23.4%. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Asian Chicken Salad Recipe By :Cooking Light, April 1997 (modified) Serving Size : 4 Preparation Time :0:40 Categories : Chicken Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 boned and skinned chicken breast halves -- orig: 1 lb lean flank steak 1/4 cup rice vinegar 1/4 cup fresh lime juice 1 tablespoon low sodium soy sauce 1 teaspoon fresh ginger -- grated 1/2 teaspoon red pepper flakes 6 cups spinach leaves -- torn -- or Romaine lettuce 1 1/2 cups bean sprouts 1 red bell pepper -- cut into strips Broil chicken in oven, 8 minutes per side or until done. Cut into thin strips; set aside. Combine rice vinegar, lime juice, soy sauce, ginger and red pepper flakes in a small bowl. Combine cooked chicken, spinach leaves, bean sprouts and red bell pepper strips in a large bowl; toss well. Drizzle vinaigrette over salad; toss to coat. >From: Joanne McAndrews Eisenman ----- Per serving: 139 Calories; 2g Fat (11% calories from fat); 24g Protein; 8g Carbohydrate; 51mg Cholesterol; 231mg Sodium ### ******************************************************************************** - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Vidalia Onions Recipe By :Carolyn Serving Size : 1 Preparation Time :0:00 Categories : Grilled, Smoked, Bbq Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Vidalia onions Beef bouillon cubes Margarine Clean the onions and cut out a hole in the top deep enough to insert a beef bouillon cube. Pack margarine into the top of the hole. Wrap each onion in heavy tinfoil, leaving the tinfoil open just a little at the top for steam to escape. Place onions,top up, onto the grill and cook along with everything else. Cook for approx 45 minutes or until done (somewhat squeezable). Vidalia onions are mild, almost sweet onions. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Zucchini Recipe By :Rund, Sharen Serving Size : 1 Preparation Time :0:00 Categories : Grilled, Smoked, Bbq Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- zucchini -- sliced lengthwise Pam spray seasonings: -- granulated garlic -- onion powder -- celery seed -- black pepper -- paprika -- parsley -- sesame seeds You could do up some zucchini (smaller ones) - trim ends & cut in 1/2 lengthwise - spray all over w/butter or olive oil Pam - sprinkle all over w/seasonings (I make a mix of granulated garlic, onion powder, celery seed, black pepper, paprika, parsley, sesame seeds & keep it in a container so I can shake it on almost everything) - grill or broil the zukes on both sides - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Guacamole, Skinny Recipe By :The Ultimate Low-Fat Mexican Cookbook,Anne L. Greer Serving Size : 4 Preparation Time :0:00 Categories : Appetizers Dips Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 small tomatillos -- skinned, rinsed & quartered 1 clove garlic 1/4 cup green chili peppers -- canned, diced 3 sprigs cilantro 1 avocado -- peeled, pitted, & -- cut in several pieces 3 tablespoons fat-free sour cream salt and pepper -- to taste lime juice -- to taste 1/4 cup onion -- diced 1/3 cup fresh tomato -- diced hot sauce -- to taste Using a blender or food processor, process the tomatillos with garlic, chilies, and cilantro to puree. Add the avocado and sour cream, processing just enough to combine. Season to taste with salt, pepper, hot sauce, and lime juice. Stir in onions and tomatoes by hand. >From the cookbook: "This is a chunky-style guacamole that extends one avocado and helps reduce fat and calories. Light sour cream, non-fat sour cream, and fat-free cream cheese all work well in this recipe. If you don't mind a few extra calories, use two avocados and add a little fresh lemon juice. The tomatillos help keep the color fresh." Lou's note: This is NOT guacamole, but it tastes pretty good. My tennis team thought it needed some hot sauce to pep it up. I served it at a league match and was reluctant to "hot" it up too much because of differing preferences. I would have liked it hotter myself. >From: Lou Parris - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hawaiian Refrigerator Cake Recipe By :Favorite Recipes Of America, Desserts Serving Size : 10 Preparation Time :0:00 Categories : Cakes & Frostings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 14 ozs fat-free sweetened condensed milk 1/4 cup lemon juice, bottled 1 cup miniature marshmallows 1/2 cup crushed pineapple -- drained 1/2 cup Cool Whip(r) Free -- thawed 12 pcs lady fingers -- split in half In a mixing bowl, combine sweetened condensed milk, lemon juice, and marshmallows. Mix until well blended. Fold in whipped topping. Stand ladyfingers around edge of 9" springform pan. Carefully pour filling into pan, so as not to disturb lady fingers. Cover top with remaining lady fingers. Chill 6 hours or overnight. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Herb And Apple Filled Chicken Breast Rolls Recipe By :San Jose Mercury News, 9/11/96 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Skinless Boneless Chicken Breast Halves -- About 1 Lb 1/2 Cup Apple -- Pippin Or Rome, --peeled, finely chopped 1/2 Cup whole-wheat bread crumbs -- soft, 1 slice 1/4 Cup minced parsley -- or any combo of -- basil, thyme, oregano 1 Teaspoon rosemary 2 Tablespoons green onion -- finely chopped 1/8 Teaspoon salt 1/8 Teaspoon pepper 1 Tablespoon Lowfat Sour Cream -- Or Nonfat Or Regular 1 Teaspoon oil Fresh apple slices -- for garnish Fresh herb sprigs -- for garnish Pound chicken between plastic wrap until 1/4-inch thick. Combine apple, bread crumbs, herbs, green onion, salt and pepper in a bowl and mix well. Stir in sour cream. Place chicken breasts on a flat surface and divide herb mixture evenly over the surface. Roll up, starting at a narrow end, and place, seam side down, in a greased baking dish. (Chicken can be wrapped and frozen at this point. Thaw in the refrigerator before cooking.) Preheat oven to 350 degrees. Brush rolls with oil and bake about 30 minutes, or until cooked through. With a serrated knife, cut into 1/3-inch slices and serve warm with any drippings spooned over the top. Or chill and slice just before serving. Garnish with apple slices and herbs. Serves 4. This was very good. I really enjoyed the stuffing... Entered into MasterCook and tested for you by Reggie & Jeff Dwork With permission from The San Jose Mercury News, 9/11/96 - - - - - - - - - - - - - - - - - - - NOTES : Cal 174.2 Fat 3.7g Carb 12.4g Fib 2g Pro 22.7g Sod 241mg CFF 19% * Exported from MasterCook * Honey Orange Turkey Breast Recipe By :Cooking Light Recipe Card Serving Size : 20 Preparation Time :0:00 Categories : Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 pounds whole turkey breast -- skinned vegetable cooking spray 1/3 cup honey 2 tablespoons frozen orange juice concentrate -- thawed/undiluted 1/2 teaspoon ground allspice leaf lettuce leaves -- optional seedless red grapes -- optional orange slices -- optional Place turkey on a rack coated with cooking spray; place rack in a shallow roasting pan. Insert meat thermometer into meaty portion, making sure it does not touch bone. Combine next three ingredients and brush over turkey. Cover and bake at 325 F. for 1 hour. Bake, uncovered, an additional hour or until meat thermometer registers 170 F. basting frequently. Cover turkey loosely with aluminum foil, and let stand about 20 minutes. Place turkey on a lettuce-lined platter; garnish with grapes and oranges, if desired. Makes 20 servings. Per serving: 176.8 calories, 2.1 gr. fat, 11.3% CFF, 82 mg. cholesterol MC formatting by bobbi744@sojourn.com (Roberta Banghart) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot Pepper Succotash Recipe By :Dinner in Minutes, Linda Gassenheimer Serving Size : 2 Preparation Time :0:00 Categories : Legumes Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 Cup Nonfat Chicken Broth 1 1/2 Cups frozen corn -- thawed 1 1/2 Cups frozen baby lima beans -- thawed 3 Tablespoons jalapeno pepper jelly 2 scallions -- thinly sliced salt -- to taste Warm stock in a medium nonstick skillet. Add the corn and beans and saute on high for 5 minutes. Reduce heat and add jelly; stir until jelly melts and coats vegetables. Add scallions and salt to taste. (2 servings) According to article: Nutritional information per serving: 235 calories; 9 grams protein; 52 grams carbohydrate; .6 grams fat; 2 percent of calories as fat; 6 grams fiber; 0.2 milligram cholesterol; 57 milligrams sodium. Hot Pepper Succotash is a spicy, quick version of an American staple that is simple to make and fun to eat. (Native) American American Indians made dishes from the corn and beans they grew side by side in their fields. When they harvested the patch, they cooked the vegetables together and called it succotash, their word for ``hodgepodge.'' It was really a meal in itself when made with ham or other meat as well as vegetables. Fresh vegetables were added in the summer and dried ones in the winter. Linda Gassenheimer is the author of the award-winning book ``Dinner in Minutes -- Memorable Meals for Busy Cooks'' (Chapters Publishers, Inc.) Posted Monday, April 1, 1997 at 1:59 PM PST. in the San Jose Mercury News. Copied with permission. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 356.4 Fat 1.6g Carb 78.2g Fib 8.9g Pro 13.9g Sod 129mg CFF 3.7% * Exported from MasterCook * Hummus #4 Recipe By :kedmunds@juno.com Serving Size : 1 Preparation Time :0:00 Categories : Dips Legumes Mediterranean Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups cooked garbanzo beans -- drained -- homecooked or canned 2 teaspoons garlic salt 2 tablespoons. nonfat sour cream -- or ff plain yogurt Place all ingredients in blender or food processor and process until smooth. Refrigerate for a few hours before serving to allow flavors to blend. Note: I used dried garbanzos, soaked over night and cooked in the pressure cooker at 15lbs. for 12 minutes and released the pressure naturally. I cooked the entire 16oz package and then froze the remainder in 2-- 1 quart freezer bags for more hummus later. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Iced Cinnamon Roll Coffee Cake Recipe By :The Pillsbury Company Serving Size : 8 Preparation Time :0:00 Categories : Cakes & Frostings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup granulated sugar 2 teaspoons cinnamon 1/4 cup walnuts -- chopped fine 12 3/8 ozs reduced fat refrigerated cinnamon rolls separate and cut each roll into quarters 1 tbsp reduced fat margarine -- softened Preheat oven to 375. Prepare 9" pie pan with cooking spray. In a small bowl, combine sugar and cinnamon; sprinkle two tablespoons of the mixture over prepared pan. Sprinkle three tablespoons walnuts over sugar mixture. Place roll pieces evenly over walnuts; sprinkle with remaining sugar mixture. Dot with margarine. Bake for 20 minutes or until golden brown. Drizzle icing from rolls over top. Then, sprinkle with remaining walnuts. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve warm and cut into wedges. * Exported from MasterCook * Italian Escarole Soup Recipe By :Anne Willan, In and Out of the Kitchen (Rizzoli) Serving Size : 4 Preparation Time :0:00 Categories : Italian Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 quart lowfat chicken broth -- low salt 2 cloves garlic 1 tablespoon extra virgin olive oil -- (1 to 2) 1 pound escarole -- (1small head) salt and pepper fresh basil -- small bunch 1/2 cup cooked small white beans -- liquid optional 4 cups chicken stock GREENS: You can use any delicate green for this soup, including lettuce. You could also use leftover salad greens, even when dressed in vinaigrette. Bring stock to a boil in a covered pan. Peel and chop the garlic cloves. Heat the oil in a soup pan and cook the garlic gently until soft. Meanwhile, discard tough green leaves from escarole. Trim the stem and pull the inner leaves apart. If they are dirty, wash them. Depending upon the texture you want in the finished soup, chop the leaves: roughly, coarsely, finely. Add the escarole to the soup pan along with salt and pepper and saute 1 to 2 minutes. Meanwhile, strip the basil leaves from the stems and coarsely chop them. Add the boiling stock to the soup pan, cover and simmer 10 to 15 minutes, until the escarole is tender. Stir in the beans and a little of their liquid, if using; return the soup to a boil. Stir in the basil, taste for seasoning and serves. Makes 4 at 104 cals, 3.5 g fat, 544 mg sodium; (22% cff depending upon the chicken broth). >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Jamaican Jerk Chicken Recipe By :Weight Watchers Cards Serving Size : 4 Preparation Time :0:35 Categories : Cajun, Creole, Carribbean Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 15 ounces skinless boneless chicken breast 2 small jalapeno peppers -- seeded/deribbed 4 cloves garlic -- peeled 2 tablespoons nonfat chicken broth 1 tablespoon vegetable oil -- plus 1 teaspoon vegetable oil 2 teaspoons paprika 1 1/2 teaspoons dried thyme 1 teaspoon allspice 1/2 teaspoon salt 1/4 teaspoon ground red pepper 4 cups Romaine lettuce -- and red cabbage -- optional -- shredded Prepare the grill or preheat the broiler rack with nonstick cooking spray. Thinly slice the chicken breast lengthwise, with the grain, into eight 1/4" thick slices. Weave the chicken onto 8 skewers and set them on the grill or boiler rack. In a food processor or blender, process the jalapenos, garlic, chicken broth, oil, paprika, thyme, allspice, salt and red pepper until the jerk sauce is well blended. Brush half of the jerk sauce on the chicken and grill or broil 4 inches from the heat for 5 minutes. Turn the skewers over, brush with the remaining jerk sauce, and grill or broil for 5-6 minutes until the chicken is cooked through. *Serve the skewers on a bed of shredded lettuce and cabbage unless serving with a tossed salad. Per 2 skewer serving and 1/4 of lettuce and cabbage mixture: 1 fat, 2 vegetables, 3 proteins, 1 optional calories, Per serving; 224 calories, 8 g. fat, 72 mg. cholesterol, 29 g. protein, 9 g. carbohydrate, 381 mg. sodium MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - NOTES : Julie served this dish with Baked Rice and Beans with Monterey Jack. * Exported from MasterCook * Jicama Slaw Recipe By :RECIPE FOR HEALTH, TVFN Serving Size : 4 Preparation Time :0:00 Categories : Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces jicama -- shredded 4 ounces carrot -- shredded 1 quart orange juice 1 quart pineapple juice 1/4 cup lemon juice 2 tablespoons fresh lime juice Reduce orange, pineapple, lemon and lime juice and reduce on medium heat until it becomes a glaze (approximately 20-25 minutes). Cool the glaze for about 20 minutes. When glaze is cool to touch add to shredded jicama and carrot. Yield: 4-6 servings (2 tablespoons) >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Kasha Stuffed Cabbage With Sweet And Savory Tomato Sauce Recipe By :Grains, Miriam Rubin Serving Size : 4 Preparation Time :0:00 Categories : Grains & Cereals Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil -- or more 2 large onions -- diced 1 tablespoon sugar 1/2 teaspoon dried thyme -- crumbled 1/2 teaspoon ground ginger 1/4 teaspoon ground allspice 1/8 teaspoon cayenne 2 garlic cloves -- minced 1 1/4 cups vegetable broth -- or beef broth 1 large eggs 3/4 cup buckwheat groats (kasha) -- medium grain 12 ounces cabbage, leaves separated -- or medium-large 16 ounces no-salt-added whole tomatoes -- canned in puree -- coarsely chopped 14 1/2 ounces stewed red ripe tomatoes -- canned 1/2 cup fresh orange juice 1 tablespoon tomato paste 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper 1/2 cup egg substitute 3 tablespoons fresh dill weed -- snipped plus additional for garnish Sour cream -- optional Description: A meatless version of a classic dish. Cook a few extra cabbage leaves in case some tear. In a heavy large nonstick skillet, heat the oil over medium heat. Stir in the onions. Sprinkle with the sugar, thyme, ginger, allspice, and cayenne. Reduce the heat to medium-low and cook, stirring frequently, for about 25 minutes, or until the onions are very tender and light golden. Stir in the garlic and cook for 30 seconds, or until fragrant. Transfer to a bowl, cover, and set aside. Wash and dry the skillet. In a small saucepan, bring the broth and 1/4 cup water to a boil over high heat. Beat 1 egg in a small bowl. Stir in the kasha. Heat the skillet over medium heat until it feels warm when you hold your hand above it. Add the kasha mixture to the skillet and cook, stirring constantly and scraping the bottom of the pan, for 2 to 4 minutes, or until the grains are dry and separate and smell toasted. Stir in half the onions and the broth and return to a boil. Reduce the heat to low, cover, and simmer for 25 minutes, or until the kasha is tender and the liquid nearly absorbed. Transfer to a bowl and let cool. Meanwhile, bring a large pot of salted water to a boil over high heat. Add the cabbage leaves 2 or 3 at a time, press them down into the water with a wooden spoon and cook, uncovered, 2 to 3 minutes, or until pliable. Remove with tongs to a colander; cool under cold running water, and place between paper towels to drain well. Repeat with the remaining leaves. Place the remaining onions in a heavy large nonreactive saucepan. Stir in the tomatoes with the puree, the stewed tomatoes, orange juice, and tomato paste and bring to a boil over medium-high heat. Reduce the heat to medium-low and simmer, stirring frequently, for 15 minutes, or until the flavors are blended and the sauce is thickened. Stir in 1/4 teaspoon salt and 1/4 teaspoon pepper. Remove the saucepan from the heat. Preheat the oven to 375F. Spread 1-1/2 cups sauce in a 13- by 9- by 2-inch baking dish. Add the egg substitute (or 2 eggs), 3 tablespoons dill, and the remaining salt and pepper to the cooled kasha and mix well. To roll the cabbage, pare the thick part of the core from the bottom of a cabbage leaf and trim the end. Spoon a scant 1/4-cup kasha filling on the lower half of the leaf and shape the filling into a thick sausage. Fold the end of the leaf over the filling, fold over the sides, and roll up. Place, seam side down, in the sauce in the prepared baking dish. Repeat with the remaining leaves and filling. Spoon the remaining sauce over the cabbage rolls and cover with foil. Bake for 20 minutes. Uncover and bake for 20 minutes longer, or until the sauce is thick and bubbly. Sprinkle the cabbage with the remaining 2 tablespoons dill and serve with the sauce, sour creams and snipped dill, if desired. Miriam Rubin. (1995) Grains. San Fran: Collins Publishers. A Gourmet Pantry Book (Series). Modified for lighter cooking by phannema@wizard.ucr.edu MasterCook estimates 420 cals, 13.2 g fat, 27% CFF - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Kashi Kugel Recipe By :Joan's Special Recipe Serving Size : 8 Preparation Time :0:30 Categories : Breakfast Grains & Cereals Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cup Kashi -- cooked 2 Lg Apples -- cut in lg pieces 8 Oz Nonfat Cottage Cheese -- (1 c.) 1/2 cup Nonfat Yogurt 1/2 cup Honey 1 teaspoon Vanilla 1 teaspoon Cinnamon 1/2 cup Raisins Topping: 1 cup Walnuts -- chopped 1/2 teaspoon Cinnamon 1/2 teaspoon Honey Mix all ingredients except topping in large bowl until well blended. Grease lightly a 1 qt. casserole dish about 2 1/2 inches deep. Pour in kugel. Sprinkle the topping to cover and bake in 350F oven for 45 min. or until lightly firm. Serve warm or cool in refrigerator. >From: paulsbluff@centuryinter.net - - - - - - - - - - - - - - - - - - - NOTES : Here is a wonderful recipe using kashi. It made a lot, but I brought leftovers to work, heated it up in the microwave and everyone was drooling (although it wasn't much to look at in my container, it smelled wonderful!). * Exported from MasterCook * Lasagna With Tofu #2 Recipe By :Vegetarian Journal Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Italian Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 medium potatoes 4 cups tomato sauce 1 tablespoon Italian seasoning 20 ounces firm tofu -- lowfat (IE Mori-Nu) 1/4 cup lemon juice 4 teaspoons dried oregano 4 teaspoons dried basil 3 cloves garlic -- minced 6 cups collard greens -- washed and dried -- freshly shredded (6-8) -- or spinach 1 cup nonfat mozzarella cheese -- shredded -- or mozzarella soy cheese Boil potatoes whole until soft and let cool. Meanwhile, mix tomato sauce with Italian seasoning. With a fork, whip tofu, lemon juice, oregano, basil, and garlic until smooth. To assemble lasagna, cover the bottom of a 9*13 inch pan with 1/3 of the tomato sauce. Cover with 2 potatoes, very thinly sliced. Layer with 1/2 of the tofu mixture, the collard greens, 1/3 of the tomato sauce. Finish with another layer of potatoes, and the remaining tofu mixture and tomato sauce. Top with soy cheese. Bake at 375 for 45 minutes. Let stand for 15 minutes. (When I made this recipe, the soy cheese browned a little too much. You may want to bake for 10-20 minutes before putting it on.) Fatfree Archives from Tracy Krajack >From: "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lazy Days Meat Ring Recipe By :Over 200 Ways To Use Your Bundt Pans Serving Size : 12 Preparation Time :0:00 Categories : Burgers & Loaves Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 pounds skinless boneless chicken breast -- ground 2 cups bread crumbs -- white 4 whole egg whites -- slightly beaten 1 cup water 1 envelope spaghetti sauce, packet 1 cup onions -- chopped 1 cup red and green bell peppers -- chopped Preheat oven to 350. Prepare a 12-cup fluted pan with cooking spray; set aside. In a mixing bowl, combine chicken, bread crumbs, egg whites, water, spaghetti sauce mix, onions, and bell peppers. Mix until well blended. Pack firmly into prepared pan. Bake for 1 and 1/4 hours. Let stand 10 minutes, then unmold. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve hot and garnished with ketchup. NOTES : The spaghetti sauce mix adds a different flavor than a plain old ordinary meat loaf. I froze quite a bit of this since it makes a lot. * Exported from MasterCook * Lemon Angel Roll #2 Recipe By :Quick & Easy Desserts Serving Size : 10 Preparation Time :0:00 Categories : Cakes & Frostings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ozs angel food cake mix powdered sugar 14 ounces fat-free sweetened condensed milk 1/3 cup lemon juice, bottled 2 teaspoons lemon peel -- grated 4 drops yellow food coloring 4 ozs Cool Whip(r) Free -- thawed Preheat oven to 350. Line a jelly roll pan with aluminum foil, extending foil 1" over ends of pan. Prepare cake mix according to package directions. Spread batter evenly into prepared pan. Bake for 30 minutes. Immediately turn onto towel sprinkled with powdered sugar. Peel off foil and begin rolling at narrow end, roll up cake with towel, jelly-roll fashion. Cool thoroughly. Meanwhile, in a mixing bowl, combine sweetened condensed milk, lemon juice, lemon peel, and food coloring. Mix well. Fold in whipped topping. Unroll cake; trim edges. Spread half lemon mixture; reroll without towel. Place on serving platter, seam side down. Spread remaining mixture over roll. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - NOTES : This is very easy to make with the angel food cake mix, which only requires water. I've done a cost analysis on the angel food cake mix compared to making it myself. Making the cake from scratch costs $1.68 for 12 servings but purchasing the cake mix costs $1.39 for 12 servings. The cake mix is well worth it since I don't have to worry about whipping egg whites. I can't tell the difference between the angel food cake made from the box and one made from scratch. * Exported from MasterCook * Lemon Baked Fish Recipe By :U.S. Department of Agriculture Serving Size : 6 Preparation Time :0:00 Categories : Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lb Haddock Fillets -- Fresh Or Frozen, Or -- Flounder Fillets 1 Tbsp Butter or margarine 4 teaspoon Lemon juice 1 teaspoon Lemon rind -- grated 1/8 teaspoon Salt 1 Dash Pepper 1/8 teaspoon Rosemary Thaw frozen fish. Preheat oven to 350deg F (moderate). Divide frozen or fresh fish into 6 servings. Place in single layer in a baking pan. Mix butter or margarine, lemon juice, lemon rind, salt, pepper, and rosemary. Pour over fish. Bake for 25 minutes or until fish flakes easily when tested with a fork. Serving Size: 2 oz Source: FOOD -- by U.S. Department of Agriculture Typed for you by Karen Mintzias >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 83.6 Fat 2.4g Carb 0.4g Fib 0.1g Pro 14.4g Sod 115mg CFF 27.1% * Exported from MasterCook * Lemon Pound Cake Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/8 cups flour 1 whole egg 1 egg white 1/2 cup reduced-calorie margarine -- * 8 ounces nonfat yogurt -- (I used lowfat vanilla-can sub other flavors) 1/4 teaspoon salt 1/4 teaspoon baking soda 1 teaspoon lemon peel -- grated 3/4 cup sugar -- (may want to use 1 cup if using unflavored yogurt) Lemon glaze: 1/2 teaspoon lemon peel -- grated 1/2 tablespoon lemon juice -- (1/2 to 1) 1/2 cup powdered sugar 1/4 teaspoon vanilla 1/2 tablespoon reduced-calorie margarine -- (I used ff marg) * (I used 3 Tb ICBINB light, and 5 scant TBs Smartbeat FF marg) For cake, cream sugar and margarine together. Add yogurt and eggs. Add dry ingredients and mix well. Pour in Pam-ed small size bundt pan and bake about 45 minutes at 325 until lightly browned. Mix lemon glaze by putting all ingredients except the lemon juice together. Add just enough lemon juice to get a pourable consistency. Cool cake 10 min in pan, then invert and cool the rest of the way. Pour lemon glaze over cooled cake. About 8-10 servings. (8 servings is about 3.5 grams per serving, I figure.) - - - - - - - - - - - - - - - - - - - NOTES : Made this pound cake last night and it was yummy! The recipe below if for a small bundt pan, but can be doubled for a large pan, just bake longer-about 60 minutes. * Exported from MasterCook * Lemon Sorbet #2 Recipe By :Vegetarian Times, May 1996, pg 41 Serving Size : 8 Preparation Time :0:00 Categories : Desserts Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup Sugar -- Or To Taste 4 cup Water 2 Lemons -- Zest Of 12 Lemons -- Juice Of Legend has it that sorbet was invented in Sicily, when snow from Mt. Etna was mixed with fruit juice. True or not, ice creams and sorbets are popular in the warm climates of Sicily. In medium pot, stir sugar into water; add zest. Bring water to a boil; simmer briskly 10 minutes (mixture should become slightly syrupy). Meanwhile, halve lemons horizontally; squeeze out juice. (If you wish to use shells for serving cups, reserve them.) Strain sugar syrup through sieve into a large glass bowl; cool. When syrup reaches room temperature, line a strainer with cheesecloth or coffee filter; strain lemon into syrup. Discard lemon pulp. Taste lemon mixture and add additional sugar if desired. Place bowl in freezer. After 1 hour, break up ice that forms and mix into liquid in bowl. Continue breaking up ice that forms and mix into liquid in bowl. Continue breaking up ice and mixing at regular intervals until sorbet is frozen to desired consistency (this may take as long as 8 hours). Makes 8 servings. NOTE: To speed freezing, pour sorbet mixture into several glass bowls. Stirring about every hour, sorbet made in our test kitchen was ready to eat in 4 hours. According to book: Cal 203 Fat 0g Carbs 54g Fiber 0.3g Pro 1g Sod 1mg >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 231.2 Fat 0.6g Carbs 70.1g Fiber 0g Pro 2.3g Sod 10mg CFF 1.7% * Exported from MasterCook * Macaroons Recipe By :Joan Drake (LA Times) 1997 Serving Size : 40 Preparation Time :0:00 Categories : Cookies & Bars Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 7 ounces almond paste -- 1-tube 2/3 cups sugar 2 egg whites -- lightly beaten 1 tablespoon flour Using sharp knife, cut almond paste into thin slices. Sprinkle with small amount of sugar, then chop to consistency of coarse meal. Beat almond paste and remaining sugar in bowl of electric mixer; add egg whites and beat until smooth. Sprinkle flour over batter and continue beating to combine. Spoon mixture into pastry bag fitted with star tip. Pipe 1-inch circles on baking sheets lined with greased and floured aluminum foil, leaving 2 inches between cookies. Bake at 325 degrees until lightly browned, about 15 minutes. Remove from oven and transfer foil with macaroons to wire rack. Cool completely before removing cookies from foil. About 40 macaroons (25% cff). Each macaroon: 36 calories; 3 mg sodium; 0 cholesterol; 1 gram fat; 6 grams carbohydrates; 1 gram protein; 0.30 gram fiber. ---------------- Technique: A macaroon is a cookie made with four ingredients: almond paste, egg whites, sugar and flour. In one variation, almond paste is replaced by shredded coconut and almond extract. When making macaroons, the dense almond paste needs to be chopped so the batter will be smooth. If prepared well, it bakes into light, crisp disks with chewy centers. Macaroons should be baked on pans lined with either parchment paper or lightly greased and floured aluminum foil. The surface of a properly baked macaroon is light brown with fine cracks. Macaroons need to be cooled to room temperature before being removed from the foil or parchment paper. Carefully pull away the foil with the help of a small metal spatula. If the macaroons were baked on parchment paper, place a moist cloth underneath for a few minutes to make them easier to remove. ----------------- reference: LA TIMES April 2, 1997 / BACK TO BASICS. Sweetness and Light: Macaroon By JOAN DRAKE >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mango Dessert Recipe By :Cooking With Claudine, Jacques Pepin Serving Size : 2 Preparation Time :0:00 Categories : Desserts Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Med Mangos -- Soft, Ripe 1 Lime 2 Tbsp Sugar -- To 3 T 1 lime -- juiced with pulp Grand Marnier -- Optional, **Note *NOTE: Can use any other liqueur you prefer if you want...optional. Peel, the mango and cut the flesh in chunks off the pit. Put the chunks into a bowl. Add 2 - 3 T sugar, juice and some pulp from the lime. Julienne a piece of the lime rind and add that to the bowl. If you are adding liqueur put that in also. Mix gently. Let marinade for a while in the refrigerator to blend flavors. Serve. This is very, very good!! This was very quick and easy to prepare and tasted wonderful!! Summer is here. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 151.3 Fat 0.5g Carb 40.3g Fib 3.5g Pro 1g Sod 4mg CFF 2.4% * Exported from MasterCook * Mango Sorbet #3 Recipe By :Erica naughyde@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Desserts Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 whole mangos 1/2 cup sugar 2 tablespoons lemon juice water -- to make 2 cups total If mangoes are ripe by you, put two in the blender with about half cup sugar, 2 tablespoons lemon juice and enough water to make two cups, blend until sugar is dissolved. Make in ice cream maker. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Maple Apple Muffins Recipe By :CAMP Maple Syrup (site on the web) Serving Size : 16 Preparation Time :0:00 Categories : Breads: Quick & Muffins Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 eggs -- beaten 1/2 cup reduced-calorie margarine -- Becel light -- or butter 1 cup maple syrup -- 100% Pure 1 1/2 cups apples, peeled -- diced 3 cups flour 1 tablespoon baking powder 1 teaspoon salt 1 teaspoon cinnamon 1 teaspoon nutmeg Preheat oven to 350. Cream eggs and margarine in a bowl until light and fluffy. Add Maple Syrup and apples. Mix well. Sift in dry ingredients. Stir until moistened. Put into greased muffin tins. Bake 20 to 25 minutes. >From: "LindaG" - - - - - - - - - - - - - - - - - - - NOTES : Original recipe says it will make 12 medium muffins - I made 16. The batter is very thick. The eggs and margarine really don't go "light and fluffy". * Exported from MasterCook * Mashed Potatoes #4 (Taurus) Recipe By :Dennis Fairchild, astrologer Serving Size : 4 Preparation Time :0:00 Categories : Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds potatoes (4 medium) -- peel and cube 1/2 cup yellow onion (1 small) -- finely chopped water -- salted 1/3 cup skim milk -- warmed 2 teaspoons margarine 1/2 teaspoon salt 1/4 teaspoon white pepper Substitutions: "one cup" plain yogurt for 1/3 cup warm skim milk. Unsalted butter for margarine. In a medium saucepan combine the potatoes and onions with just enough salted water to cover. Bring the water to a boil and simmer, covered, for 15 to 20 minutes or until the potatoes are tender. Drain. In a large bowl, mash the potatoes and onion with a potato masher; or force them through a ricer into the bowl. Beat in the milk or yogurt, butter, salt and white pepper. Serve 4. Dennis Fairchild, astrologer Published by Ann Burger, Food Editor, Post and Courier, Charleston, SC and edited for MasterCook by patH (phannema@wizard.ucr.edu) MC estimates 132 cals, 2.1 g fat. 13.8 % CFF - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mexican Casserole, Lydia's Recipe By :Reversing Heart Disease, Dean Ornish Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Mexican & Southwestern Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 dozen corn tortillas -- 6 inch size 1 medium onion -- chopped 2 cups tomatoes -- diced 2 cups salsa -- made with tomatoes ground cumin 1 whole red chiles -- chopped -- or- 1 jalapeno chili 3 cloves garlic 27 ounces green chiles -- (canned) 12 ounces firm tofu -- mashed 32 ounces nonfat yogurt 1 tablespoon dry vinaigrette salad dressing mix fresh cilantro -- chopped Preheat oven to 350 F. Using a nonstick baking dish, line the casserole with 6 tortillas. Mix together the onion, tomatoes, salsa, 1 teaspoon cumin, chopped chili and garlic. Pour about 3/4 of this mixture into the casserole. Lay the whole green chili peppers flat over this, then the mashed tofu. Cover with remaining tortillas. Add remaining tomato mixture. Mix yogurt with the dry salad dressing mix and pour over the top, sprinkle a little ground cumin over this and bake for about 35 to 45 minutes. Garnish with cilantro or parsley. Variation: substitute some cooked beans for the tofu, try soy yogurt for vegan. Make it as hot as you like, just add more chilies. Fatfree Archives from Jan Gordon >From: "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mock Lobster Recipe By :LEVITTOWN JEWISH COMMUNITY CENTER COOKBOOK Serving Size : 10 Preparation Time :0:00 Categories : Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Lb Haddock -- fillet Tomato juice -- or V8/to cover 1/2 cup Chili sauce 1/2 cup Horseradish -- prepared 1/4 cup Sour cream Poach fish in tomato juice to cover with spices of your choice or in V8. Simmer until fish flakes. Mix the other ingredients together and adjust for YOUR taste. Add the sauce to the fish...making sure it is not too thick. It should look like lobster salad and you can use diced celery and/or onion. In the 50's whenever you went to a luncheon at the Temple it seems that this was the dish of choice. I guess we were trying to prove we could have 'lobster' and be kosher too, !!!! Anyway it is quite good. If you have a favorite lobster or shrimp salad; you could just substitute the fish. Back in those days it was cheaper...now who knows??? Recipe originally taken from the LEVITTOWN JEWISH COMMUNITY CENTER COOKBOOK; circa 1956. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 97.6 Fat 1.9g Carb 1.8g Fib 0.4g Pro 17.6g Sod 80mg CFF 18.1% * Exported from MasterCook * Mushroom Burger Recipe By :Donna Deane, Jan 1997 Serving Size : 4 Preparation Time :0:30 Categories : Burgers & Loaves Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons sunflower seeds -- hulled vegetable cooking spray Salt 1 slice whole wheat bread 2 cloves garlic -- minced 8 ounces mushrooms -- chopped 1/4 pound spinach leaves -- stems removed 10 1/2 ounces firm tofu -- lowfat, drained 2 green onions -- minced 1 cup cooked brown rice -- basmati 1 cup nonfat mozzarella cheese 2 tablespoons nonfat egg substitute 1/4 teaspoon cayenne pepper 1/4 cup low-fat mayonnaise 4 whole-wheat buns -- split and toasted 3 ounces alfalfa sprouts -- (half a pkg) 4 lettuce leaves 1 tomato -- sliced 1/4" thick (about eight slices) Toast sunflower seeds in small skillet sprayed with nonstick cooking spray, stirring, until browned. Sprinkle with salt to taste. Set aside. Break bread into pieces and grind in food processor or blender to make 1/2 cup bread crumbs. Set aside. Saute garlic and mushrooms in skillet sprayed with nonstick cooking spray until mushrooms are tender and moisture has evaporated, about 5 minutes. Add spinach and saute until limp. Remove from heat. Break up tofu and stir into mushroom mixture along with green onions, rice, cheese, egg substitute, cayenne, salt to taste and toasted sunflower seeds. Shape into 4 (1/2-inch-thick) patties. Brown patties in skillet sprayed with nonstick cooking spray over medium-low heat until browned on both sides, about 5 minutes per side. Spread about 1 1/2 teaspoons mayonnaise on each side of bun. Divide alfalfa sprouts over 4 bun halves. Top each with patty, lettuce and tomato slices. Makes 4 veggie burgers (24.6% cff) Each burger contains about: 366 calories; 703 mg sodium; 4 mg cholesterol; 10 grams fat; 47 grams carbohydrates; 20 grams protein; 1.61 grams fiber. (MC3: 430 cals, 12.2 g fat, 25.2% cff) -- Jan 16 1997 La Times Story: Veggie burgers keep growing in popularity because cooks are coming up with better recipes all the time. Mushrooms, spinach, brown rice and tofu are combined in this burger that even non-vegetarians should enjoy. Firm silken tofu in the small paper box usually found in the produce section of the supermarket is used in this recipe. Drain the tofu well on paper towels before crumbling it. Nonfat egg substitute and nonfat mozzarella cheese act as binders, so the burger holds together when it's pan-fried. >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mushroom Loaf, Ruthie's Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Burgers & Loaves Tvp, Seitan, Tempeh Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup chopped onion 8 oz. canned mushrooms -- drained -- this is really good if you use sauteed fresh mushrooms 1 cup grated Choplets -- (this a kind of gluten "steak" sold in a can) 1 cup potato -- shredded, with skin 3/4 cup evaporated skim milk 3 eggs -- beaten -- (use egg substitute ) 1/2 teaspoon. sage 1 pinch thyme 2 1/2 Tbsp. McKay's "Chicken" seasoning -- (may use same amount bouillon) 3 Tbsp. reduced-calorie margarine -- for sauteing Saute onions and mushrooms if using fresh whichever way you choose, adding the mushrooms when the onions are mostly done. If using canned mushrooms just add them when the onions are done and saute a bit. Mix well with other ingredients in a bowl. Bake in a sprayed loaf pan at 350 for 1 hour, or until "set" This is good for a light meal with a hearty salad and bread, and the leftovers are good for breakfast warmed in the microwave! :) >From: srlng@juno.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mushrooms En Papillote Recipe By :Cooking With Claudine, Jacques Pepin Serving Size : 6 Preparation Time :0:00 Categories : Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lb Mushrooms -- Medium Sized 1/2 teaspoon Salt 1/2 teaspoon Freshly Ground Black Pepper 6 Cloves Garlic -- Peel, Thin Slice, -- Abt 2 T 1 teaspoon Icbinb-Light -- *Note Virgin Olive Oil -- **Note 1 Tbsp Chopped Fresh Parsley *NOTE: Original recipe used 1 T unsalted butter...I reduce it and used ICBINB-Light...worked fine **NOTE: Original recipe also used 1 T virgin olive oil...I omitted it completely. Preheat the oven to 400 deg F. Arrange a 16 x 18" sq of aluminum foil on a flat work surface. Wash the mushrooms (I normally won't do this but I wanted more moisture since I wasn't using the amounts of butter and oil called for), drain well, and pile them in the center of the foil. Sprinkle them with the salt and pepper and garlic. Dot with the butter (used ICBINB-Light) and then sprinkle with the oil (omitted). Gather up the edges of the foil, and fold them together securely to encase the mushrooms in a square package. Place the foil package seam side up on a cookie sheet, and bake in a 400 deg F oven for 45 min (I used my toaster oven). Unwrap the mushroom package and serve the mushrooms in their own juices with a sprinkling of parsley on top. Total Time: 1 hr Yield: 6 servings This was absolutely wonderful!! Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 25.7 Fat 0.6g Carb 4.4g Fib 1g Pro 1.7g Sod 186mg CFF 18% * Exported from MasterCook * Navy Bean Enchilada Casserole Recipe By :Ellen Rakes (inspired by CL mag) Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Legumes Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Cooking Spray -- to coat baking dish -- Filling: 15 ounces cooked navy beans -- (1 can) or any bean -- rinsed and drained 1 1/2 cups chopped onion -- (1 1/2 - 2 cups) 4 garlic cloves 1/2 cup beer 1/4 teaspoon ground red pepper -- (1/4 to 1 tsp) 28 ounces canned tomatoes -- drained and chopped -- Optional: cooked potato -- chopped cooked rice -- (1/2 - 1 cup) 9 ounces chopped green chiles -- (2 - 4.5 oz. cans) 1/2 roasted red peppers -- (1/2 to 1) chopped -- White Sauce: 5 tablespoons all-purpose flour 1/2 teaspoon salt 1/2 teaspoon ground cumin -- (1/2 -1 tsp) 1/4 teaspoon ground coriander -- (1/4 to 1/2) 2 cups skim milk 2 large egg whites -- lightly beaten -- or 6 tbls. egg substitute --- 1/2 cup nonfat mozzarella cheese -- with jalapenos * --- 9 corn tortillas -- (6-inch) cut in half -- Garnishes: 1/2 cup yogurt -- or sour cream 1/2 cup salsa * original called for 3/4 cup cheddar cheese and 3/4 cup Monterey Jack cheese (I may use more cheese next time, but it was rich and delicious without, too.) Preheat oven to 350. Saute onion and garlic for 5 minutes or until tender. Add beans, beer, red pepper, and tomatoes, and anything else you wish to include in the filling (such as a cooked potato or rice). Cook 10 minutes or until most of the liquid evaporates. Add the roasted red pepper and canned chiles. Remove from heat. Combine flour, salt, cumin, and coriander in a medium saucepan. Gradually add milk, stirring with a whisk until blended. Place over medium heat; cook 7 minutes or until thick, stirring constantly. Gradually add hot milk mixture to egg whites, stirring constantly with whisk. Set aside. (It would be easier to prepare the sauce in a microwave so you don't have to continuously stir.) Place cheeses, if using, in a bowl; toss well. Set aside. Spread 1/2 cup white sauce in bottom of a 2 1/2 quart round casserole or souffle dish coated with cooking spray. Arrange 6 tortilla halves over sauce; top with 2 cups filling mixture, 1/2 cup white sauce, and 1/3 of the cheese mixture. Repeat layers twice, ending with sauce. Set remaining cheese mixture aside. (This is so you can add it to the top at the last minute for a pretty presentation. I didn't bother with this; I simply put the last cheese underneath the cream sauce. It was still pretty!) Bake, uncovered, at 350 for 40 minutes or until hot. Sprinkle with remaining cheese mixture; bake an additional 5 minutes. Let stand 10 minutes before serving. (And do let it stand! I didn't, and the first serving was like a soup. After standing, it into a quiche-like consistency.) Serve with sour cream and salsa. NOTE: You can assemble the casserole ahead of time; cover and chill in the refrigerator overnight, then bake at 350 for 1 hour or until bubbly. Or freeze casserole, thaw in refrigerator 24 hours, then bake for 1 hour or until thoroughly heated. - - - - - - - - - - - - - - - - - - - NOTES : This was inspired by the Chicken Enchilada Casserole from Cooking Light, October 1996. Whether you use the original recipe with chicken, or this version with white beans, it is an excellent casserole! It is even good without cheese, and would be fine made with a light soy milk. As others have reported, this dish does take some time to prepare and assemble, but everything can be prepared ahead of time. It freezes well both before and after baking. * Exported from MasterCook * Oatmeal Banana Bars Recipe By :The Wellness Low-fat Cookbook, Rebus Serving Size : 24 Preparation Time :0:00 Categories : Cookies & Bars Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon Icbinb-Light -- *Note, Softened 2 Cups rolled oats 3/4 Cup whole-wheat flour 1/2 Cup packed light brown sugar 1/2 Cup chopped walnuts -- or pecans 1/2 Cup raisins 2 1/2 Teaspoons baking powder 1/2 Teaspoon cinnamon 1/4 Teaspoon nutmeg 1/2 teaspoon grated orange zest 1 Cup Skim Milk -- (Lowfat 1% Milk) 3/4 cup Egg Beaters(r) 99% Egg Substitute -- *Note 6 Tablespoons Icbinb-Light -- **Note, Melted 1 1/2 cup bananas -- Puree, (3 Med) *NOTE: Original recipe used 2 regular eggs and 1 egg white... I changed it to Egg Beaters (or your choice of egg substitute) **NOTE: Original recipe used regular margarine Preheat oven to 350 deg F. Using the softened margarine, lightly grease a 9 x 13" baking pan. Line pan with wax paper and lightly grease paper. Combine oats, flour, sugar, nuts, raisins, baking powder, spices and orange zest in a large bowl; set aside. Combine milk, eggs and egg white, margarine and bananas in a blender. Process until smooth. Add contents of blender to dry ingredients. Stir to mix well. Spread batter in prepared pan, smoothing top with a spatula. Bake 25 - 30 minutes or until edges pull away slightly from sides of pan and top is lightly browned. Place pan on a rack to cool and then cut into bars. Makes 24 bars. Per bar: 132 calories, 6g fat, 1g saturated fat, 18mg cholesterol, 46mg sodium. Published 1/24/96 in the San Jose Mercury News. Copied with permission. This was good but needs some work... Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 97.2 Fat 2.2g Carb 17.3g Fib 1.6g Pro 2.7g Sod 80mg CFF 20.1% * Exported from MasterCook * Orange Almond Scone Recipe By :The Lactose-Free Family Cookbook, Jan Main Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Breakfast Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup All-Purpose Flour 1/2 cup Granulated Sugar 1 Tbsp Grated Orange Rind 2 teaspoon Baking Powder 1/2 teaspoon Baking Soda 1/2 teaspoon Salt 1/3 cup Icbinb-Light -- *Note 1/2 cup Orange Juice 1/2 cup Egg Beaters(r) 99% Egg Substitute -- **Note 1/4 cup Chopped Almonds *NOTE: Original recipe used shortening...I used I Can't Believe It's Not Butter - Light **NOTE: Original recipe used regular eggs You can assemble it up to 12 hrs before baking. Preheat oven to 400 deg F (200 deg C). Line bottom of 9" round cake pan with waxed paper. In large bowl, stir together flour, all but 1 T of the sugar, orange rind, baking powder, baking soda and salt. With pastry blender or two knives, cut in shortening until in coarse crumbs. In measuring cup, whisk together orange juice and egg beaters. Reserving 1 T of the orange juice mixture, add remainder to dry ingredients, stirring with for just until moistened. Spread into prepared pan. Brush with reserved orange juice mixture. Sprinkle evenly with reserved sugar and almonds. Bake for 25 - 30 min or until golden brown and firm to touch. Let stand in pan for a few minutes before removing. Run knife around sides of pan to loosen. Cut into wedges and serve warm. Makes 8 - 12 wedges. Serving is 1 wedge. If making ahead, cover unbaked scone with plastic wrap. Refrigerate up to 12 hrs. Remove from refrigerator 30 min before baking. These were extremely good!! Our guests really enjoyed them also. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 157.2 Fat 4g Carb 26.6g Fib 0.2g Pro 3.4g Sod 257mg CFF 23.2% * Exported from MasterCook * Pan Seared Scallops, Corn And Tomatoes Recipe By :Gourmet (9/95) - In Short Order Serving Size : 4 Preparation Time :0:00 Categories : Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb sea scallops 3/4 teaspoon salt 1/2 teaspoon dried thyme 1 slice turkey bacon -- chopped 1 tbsp olive oil 2 scallions -- sliced thin 1 1/2 cup fresh corn -- about 2 ears 1 1/2 cup cherry tomatoes -- halved Remove tough muscle from side of each scallop if necessary and halve any large scallops. Pat scallops dry with paper towels and in a bowl toss with salt and thyme. In a large non-stick skillet cook bacon over moderate heat, stirring occasionally, until crisp, and with a slotted spoon transfer to paper towels to drain. Increase heat to moderately high and in drippings remaining in skillet sear scallops, stirring occasionally, until golden and cooked through. With slotted spoon remove scallops to a clean bowl. In same skillet heat oil over moderately high heat until hot but not smoking and saute scallions, stirring occasionally, until they begin to brown, about 1 minute. Add corn and tomatoes and cook, stirring occasionally, until corn begins to brown, about 3 minutes. Return scallops to skillet and heat through, seasoning mixture with salt and pepper. Serve scallops sprinkled with bacon. >From: - - - - - - - - - - - - - - - - - - -