* Exported from MasterCook * A Soymilk Primer Recipe By :SoyFoods Newsletter Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** 1998: Vitasoy has changed its soymilk for the first time in 12 years. One of the most significant changes in Vitasoy's new soymilk is the use of brown rice syrup, an all-natural, whole-grain sweetener. Brown rice syrup imparts a more balanced taste to the soymilk, creating a smoother blend of flavors, according to Vitasoy President Yvonne Lo. DEFINING - Soymilk is the rich creamy milk of whole soybeans. It is lactose- and casein-free. Soymilk is available in regular and low-fat varieties, and some brands are fortified with calcium, vitamin D and/or vitamin B-12. STORING - Soymilk is most commonly found in aseptic (non-refrigerated) quart and 8- ounce containers, but is also sold refrigerated in plastic quart and half- gallon containers. Unopened, aseptically packaged soymilk can be stored at room temperature for several months. Once it is opened, the soymilk must be refrigerated. It will stay fresh for about 5 days. Soymilk also is sold as a powder, which must be mixed with water. Soymilk powder should be stored in the refrigerator or freezer. COOKING - Soymilk may be drunk as a beverage or substituted for dairy milk in most recipes. TIPS Soymilk can be used in almost any way that cow's milk is used. *Try plain or flavored soymilk as a refreshing drink. *Pour soymilk over hot or cold breakfast cereal. (Get even more soy punch by pouring soymilk over a soy-based cereal such as Nutlettes available from Dixie Diners' Club . *Use soymilk to make cream sauces that are cholesterol-free and low in saturated fat. *Make rich pancake and waffle mixes. *Create your own delicious shakes with soymilk, ice cream or tofu and fruit. *Use soymilk to make cream soups *Try soymilk instead of evaporated milk to produce lower-fat custards and pumpkin pies. *Soymilk is NOT! an infant formula. Soyfoods USA; Vol. 3, No. 1; February 16, 1998. Soyfoods USA. NOTICE! Permission is granted to reprint this information, as long as credit is given to the Indiana Soybean Board Supplied by info@soyfoods.com on Feb 16, 1998, converted by MC_Buster. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Almond Poppy Seed Muffins Recipe By :Pillsbury Fast & Healthy Mar/Apr 98 Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups all-purpose flour 1/2 cup sugar 1 tablespoon poppy seeds 1 teaspoon baking powder 1/4 teaspoon salt 1/3 cup light sour cream 1/3 cup applesauce 3 tablespoons oil 1/2 teaspoon almond extract 1 egg 1 egg white ***GLAZE*** 1/4 cup powdered sugar 1/8 teaspoon almond extract 1 teaspoon skim milk -- (to 1 1/2 tsp) 1. Heat oven to 375F. Spray bottoms only of 12 muffin cups with nonstick cooking spray. 2. Lightly spoon flour into measuring cups; level off. In a large bowl, combine flour, sugar, poppy seed, baking powder and salt; mix well. 3. In medium bowl, combine sour cream, applesauce, oil, 1/2 teaspoon almond extract, egg and egg white; beat well. Add to flour mixture; stir just until dry ingredients are moistened. Spoon batter evenly into sprayed muffin cups. 4. Bake at 375F for 18 to 24 minutes or until tops are light golden brown and toothpick inserted in center comes out clean. Immediately remove from pan; cool 5 minutes on wire rack. 5. Meanwhile, in small bowl, combine all glaze ingredients, adding enough milk for desired drizzling consistency. Drizzle over warm muffins. Serve warm. (PER MUFFIN: calories 160; calories from fat 45 or 28%; total fat 5g; saturated 1g; cholesterol 20mg; sodium 105mg; total carbohydrate 25g; dietary fiber 1g; sugars 13g; protein 3g) Posted to mc-recipe-digest V1 #1291 by Susan on Apr 24, 1998. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Almost Vegetarian Hot And Sour Soup Recipe By :Hanneman Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 cups lowfat chicken broth OR vegetable broth ****** 1 ounce bean sprouts -- rinsed 1 ounce bamboo shoots -- rinsed and julienned 1 stalk bok choy -- diagonally sliced (alternative: celery and napa cabbage leaves) 3 ounces Chinese pea pods -- rinsed and strings pulled 6 dried Chinese mushrooms -- soaked in boiling water -- rinsed and drained and julienned ****** 1 tablespoon hoisin sauce 1 tablespoon tamari soy sauce -- or more to taste 1 tablespoon kung pao sauce -- or more to taste ****** leftover soba noodle -- optional ****** 10 ounces firm tofu -- or as packaged drained and sliced -- *see instructions ****** 2 tablespoons potato starch -- dissolved in 4 tablespoons water ****** 1/4 cup egg beaters(r) 99% egg substitute -- beaten with 1/8 teaspoon light sesame oil cilantro leaves -- coarsely chopped ****** 1 dash dark sesame oil -- for aroma 3 tablespoons rice wine vinegar hot pepper sauce -- optional Rinse the pea pods and trim, pulling strings if necessary; leave them whole. If bok choy is not available, use a combination of celery and napa cabbage leaves; slice on the bias into bite-sized pieces. Slice the tofu (bean Curd) cakes into 1/4-inch thick pieces, then carefully slice again into strips 1 by 1/4-inch (julienned). Place the broth in a large soup pan; add the bean sprouts, then bamboo shoots, bok choy, pea pods, and mushrooms. Slowly bring to a gentle boil. Add the sauces: hoisin, soy and kung pao. Let simmer for 2 to 3 minutes or until bok choy is wilted and the sprouts have lost their bitter bite. Add a little cooked soba noodle, if using. Add the bean curd slivers. And as soon as the soup returns to a boil, slowly stir in the well-stirred dissolved potato starch. Slowly bring to a boil again. Slowly pour in the beaten egg through the gap of a pair of chopsticks or along the back of a fork, moving the chopsticks or fork in a circular motion to shirr the egg. Remove at once from heat and cover for 30 seconds to allow egg to set and the soup will also clear somewhat. Remove from heat. Add the coriander leaves. Stir gently to mix. Season with vinegar. Then adjust the sauces: soy, hoisin, or kung pao, to taste. Offer pepper oil at the table for those who want it hotter. By KitPATh Notes: Recipe was revised for bottled sauces. Quantities are approximate; to taste and to what is on hand. The technique and the use of potato starch are ideas from CHINESE COOKING by Yan Kit Martin. Have ingredients prepared and assembled. This is a variation of an egg drop soup. The boil is also gentle and steady; never allow the broth to boil. - - - - - - - - - - - - - - - - - - - NOTES : The hot and sour almost vegetarian soup is a favorite. Its a quick soup I throw together from bottled sauces and canned broth. It depends alot upon the quality of the broth. I've include another soup I haven't tried yet from the Beyond Bok Choy book of Chinese vegetables. * Exported from MasterCook * Apple Yogurt Freeze Recipe By :DIET FOR ALL SEASONS, by Elson M. Haas (MD) Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup fresh apple -- peel removed finely chopped or 1 cup applesauce 2 teaspoons honey 1 pinch cinnamon 1 cup plain yogurt Either mash or puree fruit with a little honey or pure maple syrup. Add splash of water (or lemon juice for a tangy taste); then add plain yogurt: regular, lowfat, or nonfat. Blend again. You can add chopped walnuts or almonds, coconut flakes, carob powder, or natural flavorings for variation. Pour mixture into freezable cups or scoop into popsicle containers. >DIET FOR ALL SEASONS, by Elson M. Haas (MD) (Paperback - ISBN 0890877327 - Celestial Arts - 1995) >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apricot Glazed Chicken Breasts Recipe By :Prevention's All New Quick & Healthy Cookbook Serving Size : 4 Preparation Time :0:15 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound skinless boneless chicken breast 1/4 teaspoon paprika 1 teaspoon canola oil 2 cloves garlic -- minced 1/3 cup low sugar Apricot Preserves 1/4 cup orange juice 1 tablespoon minced fresh cilantro 1/4 teaspoon nutmeg 1/4 teaspoon allspice 1. Rinse the chicken and pat dry with paper towels. Sprinkle the chicken with the paprika. 2. Spray a large, unheated nonstick skillet with nonstick spray. Heat the skillet over medium-high heat. Add the chicken and cook for 4 minutes. Turn the chicken over and cook for 4 to 6 minutes more or until the chicken is no longer pink. Transfer to a serving platter and cover to keep warm. 3. Add the oil to the skillet and heat over medium-high heat. Add the garlic. Cook and stir for 30 seconds. Stir in the preserves, orange juice, cilantro, nutmeg and allspice. Bring to a gentle boil. Remove from the heat and pour over the chicken. >From: Lisa Whittington - - - - - - - - - - - - - - - - - - - NOTES : Calories: 178 (14% from fat) Fat: 3g Cholesterol: 66mg Carbohydrate: 10g Fiber: 0g Sodium: 74mg * Exported from MasterCook * Apricot Yogurt Smoothie Recipe By :"Meghan E Gray-Leckrone" Serving Size : 1 Preparation Time :0:00 Categories : Beverages Breakfast Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup apricot nectar 1 cup fat-free plain yogurt -- or vanilla yogurt 2 tablespoon sugar Blend until frothy. Very yummy. I used to pack it in a bottle when I had to run off to class and didn't have time to eat anything so I wouldn't have to starve through the lecture. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bagel And Roasted Sweet Red Pepper Sandwich Recipe By :"Natalie Frankel" Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Quick & Simple Ideas Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 bagels -- * sliced 2 tablespoon nonfat cream cheese Roasted Sweet Red Pepper pieces * (preferably nice and fresh from a bagel bakery) I found these terrific roasted red peppers in a jar in a grocery store I was sauntering through during my travels one day. The brand name is Roland and they say Italian Style Fire Roasted Peppers. The ingredients are peppers, water, salt, ascorbic acid. They have a little bit of blackened skin so they are tastier than the usual jarred ones. I've found other brands that are like these, also, usually at specialty markets or larger groceries. Of course, you can roast your own, too. There are alot of calories in the bagels and this is extremely filling, so you might want to have a half of a sandwich. Use as many pepper slices as you can fit on the sandwich - there are only about 10-20 calories per slice (depending on how big the pieces are) and no fat. If you want, add sliced onions, cukes or other vegetables - whatever you can fit. If packing for lunch, wrap securely in waxed paper and/or a zip lock bag to keep the moisture from dripping out. Take a big napkin! ENJOY!! - - - - - - - - - - - - - - - - - - - NOTES : One of my favorite lowfat quick lunches is a sandwich made of: * Exported from MasterCook * Baking The Best Muffins Recipe By :Pillsbury Fast & Healthy Mar/Apr 98 Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***TEXT*** * measure ingredients carefully and mix just enough to moisten. Don't worry if the batter still has a few lumps. Overbeating can make muffins tough. * If you don't have a nonstick muffin pan, a spritz of nonstick cooking spray in the pan or on the papers before filing them will prevent these reduced-fat muffins from sticking after they're baked. Remove the papers while the muffins are still warm. * Muffins are best warm from the oven. Reheat any leftovers briefly in the microwave. Posted to mc-recipe-digest V1 #1291 by Susan on Apr 24, 1998, converted by MC_Buster. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Banana Cream Pie Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 graham cracker pie crust, 9 inch 1 envelope gelatin -- unflavored 1 cup skim milk 3/4 cup ricotta cheese, part skim milk 2 teaspoons vanilla extract 3 banana -- sliced 4 packages Sweet 'n Low(r) sweetener -- or Equal -- Topping: 2 egg whites 5 packages sweet 'n Low(r) sweetener -- or Equal nutmeg -- as desired Sprinkle gelatin over 1/2 cup milk in small saucepan. Let soften 5 minutes. Heat, stirring constantly until gelatin dissolves. In food processor or blender, blend ricotta cheese until smooth; add gelatin mixture, remaining 1/2 cup milk and vanilla extract. Blend until smooth. Reserve one cup mixture. Add 4 packages of Equal and 2 sliced bananas to remaining mixture in food processor or blender. Blend until smooth. Place remaining banana slices on bottom of pie crust. Pour banana cream mixture over banana slices. Chill 1 hour. Topping: Beat egg whites until foamy. Gradually add 5 packages of Equal and continue beating until stiff peaks form. Fold into reserved ricotta cheese mixture. Spoon over chilled banana cream filling. Chill 4 - 6 hours until set. Sprinkle with nutmeg before serving. >From: Abtaxel - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Banana Ice Cream #3 Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 quart evaporated skim milk -- * 4 ripe BANANAS 1 cup sugar a few grains salt 1 1/3 tablespoons lemon juice * original was cream Remove skins of the bananas, then force through a sieve. Add the remaining ingredients and freeze. Yield: 4 servings >From: Abtaxel - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Banana Ice Cream #4 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ripe bananas 1 tbsp lemon juice 7 oz vanilla sugar -- * 8 ounces milk 8 ounces evaporated skim milk -- orig was: whipping (heavy) cream * (made by burying 3 or 4 vanilla pods in a container of sugar for at least a week) Peel the bananas and cut into chunks. Put into a blender and blend with the lemon juice and sugar, until smooth. Add the milk, and process again, briefly. Stir in the cream, then immediately freeze in a freezer-proof container. Either still-freeze or use an ice-cream making machine. If you wish to still-freeze, put the container in the freezer, and let the ice-cream freeze. When it is half-frozen (approximately 4 hours, but could be sooner or later depending on your freezer), take out the container, quickly run the contents through a liquidizer or food processor, and return to the container, and to the freezer. Repeat after another few hours. (makes about 1 litre) >From: Abtaxel - - - - - - - - - - - - - - - - - - - NOTES : Make sure you use ripe bananas for this. Wait until they about two-thirds black and the flavour will be good. * Exported from MasterCook * Banana Papaya Yogurt Freeze Recipe By :DIET FOR ALL SEASONS, by Elson M. Haas (MD) Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium banana 1/4 fresh papaya -- or more to taste 1/2 teaspoon lemon juice 1 cup plain yogurt Either mash or puree fruit with a little honey or pure maple syrup. Add splash of water (or lemon juice for a tangy taste); then add plain yogurt: regular, lowfat, or nonfat. Blend again. You can add chopped walnuts or almonds, coconut flakes, carob powder, or natural flavorings for variation. Pour mixture into freezable cups or scoop into popsicle containers. >DIET FOR ALL SEASONS, by Elson M. Haas (MD) (Paperback - ISBN 0890877327 - Celestial Arts - 1995) >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Banana Snack Muffins Recipe By :Pillsbury Fast & Healthy Mar/Apr 98 Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup all-purpose flour 1/2 cup whole wheat flour 1 1/2 teaspoons baking powder 1/4 teaspoon salt 1/2 cup sugar 3 tablespoons butter or margarine -- softened 3/4 cup banana -- (about 1 large) 8 ounces lowfat vanilla yogurt 2 egg whites *TOPPING* 1 tablespoon sugar 2 teaspoons finely chopped walnuts 1/4 teaspoon nutmeg 1. Heat oven to 375F. Spray bottoms only of 12 muffin cups with nonstick cooking spray. 2. Lightly spoon flour into measuring cup; level off. In large bowl, combine all purpose flour, whole wheat flour, baking powder and salt; mix well. 3. In medium bowl, combine 1/2 cup sugar and margarine; beat at low speed until well blended. Add banana, yogurt and egg whites; beat well. Add to flour mixture. With spoon, stir just until dry ingredients are moistened. Spoon batter evenly into sprayed muffin cups. 4. In small bowl, combine all topping ingredients; mix well. Sprinkle evenly over batter in pan. 5. Bake at 375F for 20 to 25 minutes or until toothpick inserted in center comes out clean. Immediately remove from pan. Cool slightly. Serve warm. (PER MUFFIN: calories 150; calories from fat 35 (23%); total fat 4g; saturated 1g; cholesterol 0mg; sodium 160mg; total carbohydrate 26g; dietary fiber 1g; sugars 14g; protein 3g) Posted to mc-recipe-digest V1 #1291 by Susan on Apr 24, 1998. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Banana Yogurt Freeze Recipe By :DIET FOR ALL SEASONS, by Elson M. Haas (MD) Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 ripe bananas 1 1/2 teaspoon honey or maple syrup 1/2 teaspoon lemon juice 1 cup plain yogurt 2 tablespoons carob powder -- or 1 tablespoon pure cocoa -- optional Either mash or puree fruit with a little honey or pure maple syrup. Add splash of water (or lemon juice for a tangy taste); then add plain yogurt: regular, lowfat, or nonfat. Blend again. You can add chopped walnuts or almonds, coconut flakes, carob powder, or natural flavorings for variation. Pour mixture into freezable cups or scoop into popsicle containers. >DIET FOR ALL SEASONS, by Elson M. Haas (MD) (Paperback - ISBN 0890877327 - Celestial Arts - 1995) >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Basic Best Salmon Loaf Recipe By :web Serving Size : 6 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Fish & Seafood Want To Ry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 15 1/2 ounces canned Alaska Salmon 2 cup soft bread crumbs 1/2 cup onions -- finely minced 1/4 cup skim milk 2 eggs 2 tablespoon chopped parsley 1 tablespoon lemon juice 1/4 tsp dill weed 1 dash black pepper Drain and flake salmon, reserving 2T liquid. Combine flaked salmon and reserved liquid with remaining ingredients. Place in well-sprayed 8 1/2x4 1/2x 2 1/2 inch loaf pan. Bake 350 for 45 minutes. It's THAT easy!!!! >From: Abtaxel - - - - - - - - - - - - - - - - - - - NOTES : made it yesterday...hubby enthusiastically said he would want it again!!! COOL! The only change I made was that I used 1 cup DRY crumbs, but only because I did not have FRESH ones available at that moment. * Exported from MasterCook * Basic Fruit Yogurt Freeze Recipe By :DIET FOR ALL SEASONS, by Elson M. Haas (MD) Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup fresh or frozen fruit 1 tablespoon honey 1 cup plain yogurt This is for small quantities and do not require a freezer. Basic Fruit or Berry Yogurt Freeze: 1 cup fresh or frozen fruit, may be doubled; such as berries; peaches or nectarines. Blend 1 tablespoon honey and 1 cup plain yogurt. Many fruits work well for frozen yogurt treats. Either mash or puree fruit with a little honey or pure maple syrup. Add splash of water (or lemon juice for a tangy taste); then add plain yogurt: regular, lowfat, or nonfat. Blend again. You can add chopped walnuts or almonds, coconut flakes, carob powder, or natural flavorings for variation. Pour mixture into freezable cups or scoop into popsicle containers. >DIET FOR ALL SEASONS, by Elson M. Haas (MD) (Paperback - ISBN 0890877327 - Celestial Arts - 1995) >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Basmati And Wild Rice Salad With Tangerines And Pine Nuts Recipe By :Fields Of Greens/Annie Somerville Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup wild rice 7 cups water Salt 1/2 cup basmati rice -- rinsed and drained 3/4 cup tangerine juice -- about 4 tangerines 1/2 cup dried currants 3 tangerines Champagne wine vinegar 2 tablespoons light olive oil 2 tablespoons pine nuts -- toasted Place the wild rice in a large saucepan; cover with 1 quart water, add 1/2 teaspoon salt and bring to a boil. Reduce the heat to a gentle boil; cover and cook until the grains are tender but still chewy, about 30 to 35 minutes. Bring the remaining 3 cups water to a boil in a medium-size saucepan; add the basmati rice and 1/2 teaspoon salt. Cook for 8 to 10 minutes, until just tender. Drain and cool, then add to the wild rice. In a small saucepan over medium heat, heat the tangerine juice just to boiling; pour over the currants to plump them. Peel and section the tangerines, removing the seeds and threads. Toss the rice with the currants, tangerine juice, 1/2 tablespoon Champagne vinegar, and the olive oil. If necessary, adjust the seasoning with salt and a splash of vinegar. Add the tangerines and the toasted pine nuts just before serving at room temperature. VARIATION: Use oranges and their juice in place of tangerines. Using a sharp knife, remove the peel and white pith from the orange by slicing off the top and bottom, then working down the sides. Hold the orange over a bowl to catch the juice and cut each section loose by slicing down next to the membrane. (mc-PER SERVING 21% cff): 266 calories, 6.3g fat, 7g protein, 48g carbohydrate, 0mg cholesterol, fiber 3g.) >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bean And Corn Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 lb. green beans -- trimmed 3 tablespoon. cider vinegar 3 tablespoon. olive oil 2 tsp. honey Dijon mustard 3/4 tsp. salt 1/4 tsp. freshly ground pepper 1 can black beans -- (15 oz.) drained and rinsed 1 cup cooked fresh corn kernels -- or 1/2 10 oz. box frozen corn -- thawed 1 medium red onion -- thinly sliced Serves: 4 Work Time: 15 minutes Total Time: 15 minutes 1. Cook green beans in boiling water until tender-crisp, 3 to 5 minutes. Drain and rinse with cold water; drain. 2. Combine vinegar, oil, mustard, salt, and pepper in large bowl. Toss in green beans, black beans, corn, and onion. >From: Katherine Rodman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bistro Chicken Pasta Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups cooked rotini 1 cup cherry tomatoes -- quartered 1 cup Feta cheese -- (4 oz.) crumbled 1/2 cup prepared low fat honey mustard -- or Caesar salad dressing 1/3 cup lightly packed fresh basil leaves -- cut into strips 1/4 cup red onion -- chopped 1/4 cup sun-dried tomatoes -- drained -- chopped 1/4 tsp. pepper 2 boneless skinless chicken breast halves -- grilled or broiled -- cut into 1/4-inch slices Serves: 4 Mix all ingredients except chicken. Top pasta mixture with chicken. Serve warm or chilled. Makes 4 servings. Variation:substitute 1 cup (4 oz.) sharp Cheddar cheese, cubed for Feta cheese. >From: Katherine Rodman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Black Bean, Red Pepper, Corn And Quinoa Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Legumes Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 tablespoons olive oil 1/2 cup quinoa -- rinsed in cold water and drained 1 cup nonfat chicken broth -- or vegetable broth 1/4 teaspoon ground cumin 1/4 teaspoon salt 2 tablespoons lime juice 1/8 teaspoon ground black pepper 1 cup cooked or canned black beans -- drained 1 cup whole-kernel corn 1 large ripe tomato -- peeled, seeded, and diced -- (about 1 cup) 1 small sweet red pepper -- seeded and chopped -- (about 1/2 cup) 2 green onions -- finely chopped -- (about 1/4 cup) 3 tablespoons cilantro leaves, whole -- chopped 2 tablespoons fresh parsley sprigs -- chopped 2 cups mixed salad greens Serves: 4 1. In 1-quart saucepan, heat 1 tablespoon oil over medium heat. Add quinoa and stir until toasted and aromatic--about 5 minutes. Stir in broth, cumin, and salt; heat to boiling over high heat. Reduce heat to low, cover, and simmer until liquid is absorbed--about 15 minutes. Remove from heat and let stand 5 minutes; with fork, fluff quinoa and set aside at room temperature to cool. 2. In medium-size bowl, whisk together remaining 4 tablespoons oil, the lime juice, and black pepper. Stir in black beans, corn, tomato, red pepper, green onions, cilantro, chopped parsley, and cooked quinoa. 3. To serve, divide greens among 4 salad plates. Spoon quinoa mixture onto greens. Serve at room temperature or refrigerate until 30 minutes before serving. >From: Katherine Rodman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Black Beans With Yellow Rice, Easy Recipe By :Southern Living-1992 Annual Recipes Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Vegetable cooking spray 1/2 cup onion -- chopped 1/4 cup celery -- chopped 1/4 cup green bell pepper -- chopped 15 ounces canned black beans -- drained 14 1/2 ounces canned whole tomatoes Undrained & chopped 1 teaspoon sugar 3/4 teaspoon Italian seasoning 1/4 teaspoon garlic powder 1/4 teaspoon pepper 1/8 teaspoon salt 1/8 teaspoon hot sauce 1/3 cup white rice -- uncooked 1/4 teaspoon ground turmeric Coat a medium saucepan with cooking spray, and place over medium-high heat until hot. Add onion, celery and green pepper; cook, stirring constantly, until tender. Stir in drained beans and next 7 ingredients; bring to a boil. Reduce heat, and simmer, uncovered, 15 minutes or until thickened, stirring frequently; set aside. Combine water, rice, and turmeric in a saucepan; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Remove rice >from heat; let stand 5 minutes or until liquid is absorbed. Serve black bean mixture over rice. >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : I made it for dinner the other night and it was very good. Calories: 490 (4% from fat) Fat: 2g Cholesterol: 0mg Carbohydrate: 96g Fiber: 17g Sodium: 160mg * Exported from MasterCook * Blueberry Bran Muffins Recipe By :Mott's Applesauce www.motts.com Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup all-bran(r) Cereal 1/2 cup applesauce, unsweetened 1/2 cup skim milk 1/3 cup Molasses 1 1/4 cups all-purpose flour 1/3 cup granulated sugar 1 1/2 teaspoons baking powder 1/4 cup egg beaters(r) 99% egg substitute -- OR 1 whole egg or -- 1 egg white 1/2 teaspoon salt 1/2 teaspoon cinnamon 1/2 cup blueberries -- dusted with 1/4 cup all-purpose flour 2 tablespoons vegetable oil 1/2 cup Apple Juice Preheat oven to 400F. Line a 12 cup muffin pan with paper liners or spray with cooking spray. In a small bowl, add skim milk to bran. Let soak for 5 minutes. In a large bowl, mix flour, baking powder, salt and cinnamon. In a separate bowl, blend oil, Apple Juice, Natural Apple Sauce, Grandma's Molasses, sugar, and bran mixture. Mix well. Add egg and egg white. Mix well. Fold in dusted blueberries. Add apple sauce mixture to flour mixture. Mix until moistened. Fill muffin cups 3/4 full. Bake 20 to 25 minutes. Remove from oven and cool 20 minutes. Notes: (PER SERVING: 160 calories, 17% CFF; 3.0 grams of fat.) By using Mott's, you save 25 calories and 3.0 grams of fat per serving. PANTRY: Mott's Natural Apple Sauce; Grandma's Molasses >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broccoli With Ginger Recipe By :Bonnie Stern, in Simply HeartSmart Cooking Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Want To Ry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Teaspoon sesame oil 1 Tablespoon ginger root -- finely chopped 3 green onion -- chopped 1 1/2 Pounds broccoli florets 1 Tablespoon soy sauce 1 Tablespoon balsamic vinegar 1/2 Teaspoon honey Heat oil in wok or skillet. Add ginger and green onions and cook gently for one minute, or until fragrant. Add broccoli and stir-fry for about two minutes, just until it loses its rawness. Combine soy sauce, vinegar and honey. Add to skillet and cook for one minute, or just until broccoli is tender. Taste and adjust seasonings if necessary. >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : It was very, very good. Since no one else will eat broccoli, I got this all to myself. Calories: 202 (14% from fat) Fat: 4g Cholesterol: 0mg Carbohydrate: 37g Fiber: 16g Sodium: 581mg * Exported from MasterCook * Caesar Chicken Pasta Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups skinned shredded roasted chicken breast -- (about 12 ounces) (such as Tyson's) 3 cups hot cooked penne -- (about 6 ounces uncooked tubular-shaped pasta) 2 cups romaine lettuce -- thinly sliced 1 1/2 cups cherry tomatoes -- halved 1/2 cup fresh basil -- thinly sliced 1/2 cup green onions -- chopped 1/3 cup nonfat caesar salad dressing 1/4 cup fresh parsley -- chopped 1 package crumbled feta cheese -- (4-ounce) 1 garlic clove -- minced Yield: 4 servings Preparation time: 10 minutes Cooking time: 16 minutes. While this salad can be enjoyed the way it is, you can include or substitute different kinds of chicken, turkey, cheese, salad dressing, or herbs. 1. Combine all ingredients in a large bowl; toss well to coat. Yield: 4 servings (serving size: 2 cups) Note: To lower the sodium in this dish, use plain cooked chicken in place of the commercial roasted variety, which is fairly high in sodium. Nutritional Information: CALORIES 362 (22% from fat); FAT 8.8g (sat 5.2g, mono 1.4g, poly 0.6g); PROTEIN 19.4g; CARB 40.4g; FIBER 3.5g; CHOL 78mg; IRON 2.6mg; SODIUM 951mg; CALC 206mg SOURCE: Cooking Light YEAR: 1997 ISSUE: September PAGE: 132 >From: Katherine Rodman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Champagne Vinaigrette Recipe By :The Chez Eddy Living Heart Cookbook Serving Size : 16 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup champagne vinegar 1/3 cup white wine 2 teaspoons Dijon mustard 1 Tablespoon granulated sugar 1/3 cup corn -- or canola oil Pat mentioned in a previous e-mail the use of Walnut Oil, which goes particularly well with champagne vinegar. I highly recommend using it instead of the corn or canola oil listed below (walnut oil can now be found in most large supermarkets). Whisk together the vinegar, wine, mustard, and sugar in a small nonreactive bowl until the sugar is dissolved. Whisk in the oil to form a smooth emulsion. Store, tightly covered, in the refrigerator for up to 2 weeks. Whisk again, or blend, before using. Note: Sugar acts as a catalyst to blend the flavors of the ingredients. The amount may be varied to suit individual tastes. Yield: 1 cup or 16 servings >From: "bill pawelko" - - - - - - - - - - - - - - - - - - - NOTES : This basic light vinaigrette is one of Chez Eddy's most popular dressings. It is excellent to use when you don't want to overpower the flavor of the dominant ingredient in a dish such as Crab. It has 48 calories and 4.6 gms. fat per Tbsp. Since we don't eat vinaigrette straight but add it to some sort of salad, the percentage of calories from fat will go down below 30% once it is combined with other foods. * Exported from MasterCook * Chicken Marengo Recipe By :Best Chicken Cookbook, Pillsbury Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 4 skinless chicken breasts 1 tablespoon flour 1/2 tsp basil 1/4 tsp garlic powder 1/8 tsp pepper 1/2 cup dry white wine -- or chicken broth 2 tablespoon tomato paste 30 oz canned tomatoes -- cut up, drained 1/2 cup green pepper -- coarsely chopped 1 medium onion -- chopped 1/4 cup olives -- sliced 1. In large skillet over med, heat oil. Add chicken and cook until browned on all sides. 2. In medium bowl, combine flour, basil, garlic, pepper, wine and tomato paste and blend until smooth. Stir in tomatoes. Move chicken to side of skillet. Add tomato mixture, and place chicken, meaty side up, in sauce. Bring to a boil, reduce heat to medium-low, cover, and cook 10 minutes, stirring occasionally. 3. Turn chicken. Stir in pepper and onion. Cover, cook an additional 8-10 minutes, until chicken is fork-tender and juices run clear, stirring occasionally. Stir in olives and serve. >From: Cathleen - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve over rice or pasta. NOTES : I like this for an easy weeknight meal because it doesn't use a whole lot of dishes. I just chop the pepper onion right into the bowl, and that means one pan, one bowl, one spoon, one knife! I hate washing dishes :) Per Serving: 280 calories, 8g fat (26% CFF) 75 mg cholesterol, 230mg sodium * Exported from MasterCook * Chicken Salad #4 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can cooked chicken -- (I'm sure you can use a 1/2 cup of leftover) 1 small apple -- cubed -- (peel it if you want) 1 stalk celery -- chopped (1 to 2) moisten with: ff creamy cucumber dressing >From: "dd" - - - - - - - - - - - - - - - - - - - NOTES : Here's an easy one a friend taught me years ago. Sort of a Waldorf salad. * Exported from MasterCook * Chickpea Soup With Golden Spices Recipe By :Mollie Katzen's Vegetable Heaven (Hyperion, 1997) Serving Size : 8 Preparation Time :1:00 Categories : Eat-Lf Mailing List Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups chickpeas -- soaked overnight -- (or 4 15-ounce cans chickpeas) 1 tablespoon extra virgin olive oil 2 cups minced onion 4 tablespoons minced garlic -- divided use 2 teaspoons salt -- as needed 1 large carrot -- diced 1 pinch saffron threads 2 teaspoons cumin seed -- lightly roasted 2 teaspoons dry mustard 1/4 cup fresh lemon juice black pepper -- to taste 1 pinch cayenne pepper 2 tablespoons tahini -- or more, opt 2 medium ripe tomato meats -- *see note sesame oil -- optional chopped fresh cilantro Soak dried chickpeas at least 4 hours. Place the soaked, uncooked garbanzos in a large pot and cover with water by at least 2 inches. Bring to a boil, then partially cover and simmer for about 1-1/2 hours, or until the chickpeas are very soft. (If using canned, rinse and drain them and set aside.) Peel, seed and chop the ripe tomatoes and set aside (in the refrigerator). Dry pan roast the cumin seeds for a few minutes, maximum. Heat a fragrant olive oil in a soup pot or Dutch oven oven. Add onion, half the garlic, half the salt (to sweat the vegetables), and the carrot, saffron, cumin seeds, and mustard. Saute over medium heat for about 10 minutes, or until the carrot begins to soften. Add cooked chickpeas, and 4 cups of liquid: vegetable broth, and/or water plus some of the liquid from cooking the beans, or just water.) Bring it to a boil, lower the heat, and cook, covered for about 20 minutes. Add the remaining garlic and salt, along with the lemon juice, black pepper, and cayenne (to taste). Add the tahini if desired. Puree some or all of the soup in a blender or processor until fairly smooth. Thin with water if necessary. Taste to adjust seasoning, especially the salt. Serve hot, with a spoonful of diced tomato, a small amount of chopped cilantro and possibly a drop or two of Chinese sesame oil. * Serves 6 to 8. Soups stores well in refrigerator or freezer if packed air tight. See menu called "Sunset Dinner" for serving ideas. (MC-PER SERVING 25% cff): 250 calories, 7g fat, 12g protein, 37g carbohydrate, 0mg cholesterol, fiber 10g.) >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chinese Cabbage And Bean Curd Soup With Mushrooms Recipe By :Adapted from Nava Atlas, Vegetarian Celebrations Serving Size : 3 Preparation Time :0:45 Categories : Eat-Lf Mailing List Oriental Sauces & Gravies Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***STOCK*** 4 cups water 1 medium onion 2 cloves garlic -- halved 2 shiitake mushrooms -- or more 1 tablespoon shiitake mushroom sauce -- *see note 1 tablespoon Tamari soy sauce 1 teaspoon vegetarian bouillon *~*~* 1 teaspoon peanut oil -- or canola oil -- plus dark sesame oil -- for aromatic 1 1/2 cups shredded napa cabbage 1/2 cup sliced mushrooms 1/4 cup sliced waterchestnuts 1 tablespoon dry sherry -- mixed with 1 tablespoon shiitake mushroom sauce 4 ounces Tofu Mori-nu lite firm -- cubed chopped scallion tops -- for garnish STOCK: Trim the ends off the onion and then cut two slices, one from each end, about 1/2-inch thick; peel and separate into rings. Set the rest of the onion aside for later. Measure water into a saucepan. Add the onion rings, garlic, shiitake mushrooms, a vegetarian "oyster" sauce (see note), tamari and bouillon. Simmer for 15 to 20 minutes until aromatic. Let stand another 10 to 15 minutes. Remove and reserve the shiitake. Strain the broth into a heat-proof container and set aside; you may need to reheat the broth in a microwave. (The vegetables are no longer needed. ) While the stock is simmering, sliver slice the rest of the onion. Rinse and dry Chinese or savoy cabbage leaves, enough to make 2 or 3 handfuls of finely shredded cabbage. Mix the sherry with additional shiitake mushroom sauce and set aside. About 5 mins before serving, heat the oil in the saucepan. Saute the cabbage a minute or two. Add the mushrooms and saute. Add the waterchestnuts and heat through. Clear a small opening near the center of the pan and add the sherry-sauce mixture. When the alcohol evaporates, add the hot (but not boiling) broth to the pan and mix well to heat through. Gently add the tofu and heat. Ladle into soup bowls; sprinkle with chopped scallion greens. Serve with soy sauce and crunchy noodles, optional. Pat's NOTE: Nava's recipe calls for 4 to 5 dried shiitake mushrooms; reconstituted. We used two fresh shiitake and supplemented with a bottled sauce available from Lee Kum Kee. We also added a little vegetarian bouillon that contains soy protein. We served the soup with an asparagus dish; the snapped asparagus ends were added to the soup stock. You can make the stock up to 24 hrs. ahead of the meal and reheat before adding to the sauteed cabbage. * Lee Kum Kee http://www.lkk.com/ carries a VEGETARIAN OYSTER FLAVORED SAUCE that imitates the flavor of oyster sauce by using the essence of shiitake mushrooms. It is excellent for braising or as a dip, enhancing the flavor of vegetarian dishes. Mushrooms, sugar, soy sauce, salt, hydrolyzed soy protein, caramel color. Also called: VEGETARIAN STIR-FRY SAUCE. SERVING IDEA: Serve soup as first course followed with Udon Noodles with Asparagus and Cashews by Nava Atlas (see recipe). Kitpath 1998-Apr-26 PAT Hanneman's Kitchen (PER mc-SERVING: 78 Calories; 7g Fat (24% calories from fat); 2g Fiber; 5g Protein; 10g Carbohydrate; 0mg Cholesterol. ) >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : Tonight's dinner. Can be a lot of work but it was good and it's fun to "team cook". Both recipes come from Nava Atlas' Veg Celebrations. Oh, Bob says to mention "alot of dishes" ;-) -Chinese Cabbage and Bean Curd Soup with Mushrooms -Udon Noodles with Asparagus and Cashews * Exported from MasterCook * Chocolate Soy Brownies Recipe By :WHOLE SOY COOKBOOK by Patricia Greenberg** Serving Size : 16 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups unbleached all-purpose flour 2 teaspoons baking soda 1 cup sugar 1/2 cup unsweetened cocoa powder 4 ounces plain soy yogurt 1 cup nonfat soy milk 1 tablespoon vegetable oil 1 teaspoon vanilla extract 1. Preheat the oven to 425F / 220C and grease an 8x8-inch square pan or line with parchment paper. 2. In a large bowl, combine the flour, baking soda, sugar, and cocoa and set aside. 3. In a food processor or blender, mix the yogurt, soy milk, oil, and vanilla until smooth. Pour the yogurt mixture in the dry ingredients, stirring until well combined. 4. Pour the batter into the greased pan and bake for 25 minutes, or until the brownies spring back when touched. 5. Cool the brownies to room temperature before slicing. (Make 16 brownies. Nutrition information PER SERVING (1 brownie): 113 calories, 2.8 g total protein, 1.5 g soy protein, 22 g carbohydrate, 1.7 g fat, 0 mg cholesterol, 0 g fiber, 110 mg sodium.) Soyfoods USA; Vol. 3, No. 2; March 16, 1998. Soyfoods USA. NOTICE! Permission is granted to reprint this information, as long as credit is given to the Indiana Soybean Board Notes: Everyone loves brownies. This recipe, which incorporates soy milk and soy yogurt, produces cakelike rather than fudgy brownies. Adding a half-cup of walnuts or tofu chocolate chips makes these even more irresistible. Supplied by info@soyfoods.com on Mar 16, 1998, converted by MC_Buster; A favorite of the author's from "The Whole Soy Cookbook" a new book by Patricia Greenberg, email: ftgourmet@aol.com. Published by Random House, ISBN 0-517-888130. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cinnamon Raisin Bread #2 Recipe By :Oster Deluxe Bread and Dough Maker, p 41. (1997) Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 2 lb: 1 1/2 cups water 2 Tablespoons margarine 4 cups white bread flour 1/4 cup sugar 2 teaspoons salt 1 1/4 teaspoons ground cinnamon 2 1/4 teaspoons active dry yeast -- (or bread machine) <<>> 3/4 cup raisins 1) Remove bread pan; attach kneading blade. 2) Place all ingredients in bread pan in order listed. 3) Insert bread pan, close lid and plug in. 4) Select bread type -Sweet Bread cycle. (For Oster number 8). 5) Press start. Bread will be done baking in the number of hours indicated. 6) Add Mix-in when bread maker beeps, about 32 minutes after starting. formatted by Russell Fletcher cccwebauthor@bigfoot.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Confetti Vegetable Wedges Recipe By :SoyFoods Newsletter Serving Size : 8 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Vegetables Vegetarian Want To Ry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 ounces frozen mixed vegetables -- thawed 1/2 cup chopped onion 1/2 cup bell pepper -- chopped 2 ounces herb soy cheese -- grated -- OR 1/2 cup grated no cholesterol cheese 1 1/4 cups soy milk 3 egg whites 1 tablespoon soybean oil 3/4 cup flour (may be all or part whole wheat) 1 teaspoon baking powder 1 tablespoon dried parsley 1 teaspoon Italian seasoning 1/4 teaspoon garlic powder 1/4 teaspoon pepper Preheat the oven to 400F / 200C. Lightly coat a 9-1/2" or 10" pie dish with vegetable oil spray. Layer the vegetables, onion, bell pepper and soy cheese in it. Combine all the remaining ingredients in a blender container and whirl until smooth, about 10 seconds. Pour over vegetables and bake at 400- F for about 35 minutes, until lightly browned and a knife inserted near the center comes out clean. Cool 10 minutes before cutting into 8 wedges and serving. (Yield: 8 servings. Serving size: 1 wedge. PER SERVING: 133 calories, 4 g total fat (0.5 g sat fat), 7 g pro, 18 g carb, 147 mg sodium, 0 mg cholesterol.) Soyfoods USA; Vol. 3, No. 1; February 16, 1998. Soyfoods USA. NOTICE! Permission is granted to reprint this information, as long as credit is given to the Indiana Soybean Board Supplied by info@soyfoods.com on Feb 16, 1998, converted by MC_Buster. >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : An 'omelet' or 'quiche' type dish. * Exported from MasterCook * Cranberry Raspberry Sparkle (Non Alcoholic) Recipe By :Pillsbury -- Easiest Ever Holiday Menus Cookbook Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups raspberry cranberry drink -- chilled 4 cups lemon-lime flavored carbonated beverage -- chilled In 2 quart pitcher or in punch bowl combine beverages. Stir gently. Serve immediately. >From: Kat - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cream Of Broccoli Soup #2 Recipe By :A DIET FOR ALL SEASONS (1995) Haas & Manzolini Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup water 1/4 teaspoon salt 3 cups broccoli -- chopped 1 cup 1% low-fat milk 1 cup plain lowfat yogurt 1 small onion -- finely chopped 1 tablespoon light miso -- or to taste Bring water and salt to a boil, add broccoli, and cook for 20 minutes. Add milk and yogurt and cook a few more minutes. Puree in blender or food processor with miso. In a small skillet, saute onion over medium flame, stirring constantly until golden. Add to soup. VARIATION: For a nondairy version of the soup, use a very loose rice or oatmeal mixture (1 cup cooked rice blended in 1 cup water; or 3/4 cup rolled oats cooked in 3 cups water, then blended) instead of the milk and yogurt. See: DIET FOR ALL SEASONS, by Elson M. Haas (MD) (Paperback - ISBN 0890877327 - Celestial Arts - 1995) Notes: Recipe includes a nondairy version. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamy Stovetop Macaroni And Cheese Recipe By :Butter Buds Serving Size : 7 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups Elbow macaroni -- (12 oz.) (uncooked) -- or Shells or Rotini 2 cups lowfat 1% milk 1 packet Butter Buds(r) -- (3 Tbsp) 3 tablespoons All-purpose Flour 1/2 teaspoon Salt 1/4 tsp Ground Black Pepper 2 cups shredded reduced-fat sharp Cheddar Cheese -- (8 oz.) 1/4 cup grated Parmesan cheese -- (optional) Cook pasta according to package directions; drain. Meanwhile, in medium saucepan, stir together milk, Butter Buds, flour, salt & pepper. Heat to boiling, stirring frequently; remove from heat. Stir in cheese until melted. Stir together hot pasta & cheese. 7 servings (1 cup each) >From: Dorothy V - - - - - - - - - - - - - - - - - - - NOTES : This was in a package of Butter Buds. Claims it has 50% less fat & 30% less sodium than the leading boxed M&C. Contains 8 g fat & 480 mg sodium, but I'd cut that down by using skim milk & fat free cheese. * Exported from MasterCook * Curried Rice And Broccoli Salad With Chutney Vinaigrette Recipe By :SALAD SUPPERS by Andrea Chesman (Ed) Chapters, 1997 Serving Size : 4 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups white rice -- uncooked Jasmine and/or regular rice 1 tablespoon peanut oil 1/4 cup minced onion 2 cloves minced garlic 1 tablespoon curry powder 1 tablespoon minced ginger root 1 teaspoon salt 3 1/2 cups water 1 pound broccoli -- cut into small florets -- stems diced 1 red bell pepper -- diced 1/4 cup shredded coconut meat -- unsweetened 1 1/4 cups mango chutney vinaigrette 1. Wash rice until water runs clear. Drain well. 2. In a medium saucepan, heat the oil over medium heat. Add the onions, garlic, curry powder, ginger root and rice. Saute until the rice appears dry, about 4 minutes. Add the salt and the 3-1/2 cups water, cover, bring to a boil, reduce the heat to low and simmer gently until the rice is tender and the water is absorbed, about 15 minutes. Fluff with a fork and set aside to cool. 3. Meanwhile, blanch the broccoli in boiling water to cover for about 45 seconds. Plunge into cold water to stop the cooking; drain well. 4. In a large salad bowl, combine the cooled rice, broccoli, bell pepper and coconut. The salad can be held in the refrigerator for several hours at this point. 5. Before serving, bring the salad to room temperature. Pour the (chilled) vinaigrette over it and toss well. Taste and adjust the seasonings before serving. VARIATION: Instead of coconut, add nuts or seeds or bran buds; or add coarsely grated carrot or radish. Vary the chutney dressing with a little tamari soy for more depth. (mc-PER SERVING 16% cff: 560 cals; 10g fat; 109 g carb; 7.8 g fiber; 12 g protein; 748 mg sodium.) >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : TITLE: Curried Rice and Broccoli Salad with Mango Chutney Vinaigrette: yellow rice, bright green broccoli and vivid red pepper. A sweet-sour dressing made with mango chutney and lemon. Good choice for a picnic, potlucks or bag lunch. --- We had a variation of this salad-meal yesterday. Liked it! The recipe is one we can play with. A master recipe. I made it with Lundberg's Jubilee rice mix, caramelized turnip cubes and steamed Brussels spouts (instead of broccoli and coconut). Need to write it up and try it again. We tried Trader Joe's Brand of the chutney -- sweet - we added extra lemon juice. [PatH] * Exported from MasterCook * Egg Noodles In Mock Sausage Tomato Sauce Recipe By :Ellen C. Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Tvp, Seitan, Tempeh Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can Hunt's No Fat spaghetti sauce 1 package yolk-free egg noodles -- * 1 onion -- chopped 2 teaspoons minced garlic -- or to taste 1 package Gimme Lean Sausage 1 tablespoon Italian seasoning 2 tablespoons red pepper flakes -- or to taste 1/2 cup nonfat cottage cheese -- (to 1 cup) 3 tablespoons asiago Cheese -- (to 4) 1 1/2 tablespoons Romano cheese -- or parmesan * Any substantial pasta will work. Macaroni, twists, bowties, etc. Avoid more delicate pastas such as Angel Hair or Vermicelli. Serves 4-6 Cook the noodles until al dente. Drain. In a large skillet, saute the onion, garlic, and the sausage. (I find that the Gimme Lean products don't "crumble" very well, so I pinch off small pieces -- kind of like mini-meatballs.) Add the seasonings, the sauce, and the cottage cheese. Let simmer for a few minutes. Add the noodles and heat thoroughly. Just before serving, top with the cheeses. The Asiago melts beautifully. - - - - - - - - - - - - - - - - - - - NOTES : My husband absolutely loved this simple dish. The Gimme Lean really did impart a strong sausage taste and feel. The cottage cheese added a creaminess, use more if you like creamier sauces. You could also puree the cottage cheese to make it smoother, but the few chunks didn't bother us. I've been using Asiago cheese quite a bit recently. I like the richness that just a small serving imparts. We like spicy foods, so I used a lot of the red pepper flakes. They really are good with the Gimme Lean. Steamed broccoli was a nice accompaniment, and I would have liked some good bread, too. * Exported from MasterCook * Eggless Egg Salad #3 Recipe By :Printed in the LA Times Serving Size : 4 Preparation Time :2:15 Categories : Eat-Lf Mailing List Salads Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 1/2 ounces extra firm lowfat tofu 1/4 cup nonfat mayonnaise 1/3 cup celery -- minced 1 teaspoon prepared mustard 1 teaspoon cider vinegar 1/2 teaspoon lemon juice 1 teaspoon dill weed -- minced 2 tablespoons minced green onion -- tops only 1 teaspoon ground turmeric 3/4 teaspoon salt -- to taste freshly ground black pepper Drain tofu well. Mash with fork. Stir in all other ingredients. Chill about 2 hours. >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : Found in the LA times 13 June 96 - Judy posted it. * Exported from MasterCook * Eggplant Parmesan #8 Recipe By :modified: VEGETARIAN FEAST, by Martha Rose Shulman Serving Size : 8 Preparation Time :1:00 Categories : Casseroles Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- olive oil spray 2 pounds eggplant or 2-medium ***SAUCE*** 1 onion -- chopped 3 cloves minced garlic -- or more to taste 3 pounds ripe tomatoes -- peeled seeded and chopped -- see pantry **SEASONINGS TO TASTE** salt and pepper 1 tablespoon fresh basil 1 teaspoon fresh oregano 1 pinch cinnamon ***** 1/2 pound nonfat mozzarella cheese -- sliced or grated 2/3 cup nonfat parmesan cheese 1/4 cup whole wheat bread crumbs 1 teaspoon olive oil -- optional 1/3 cup freshly grated Parmesan cheese -- final topping PANTRY: Three 28-ounce cans tomatoes, drained and chopped OVEN 450F (230C; 8) Cut eggplant in half lengthwise and pierce the cut side in a few places with the tip of a knife. Place cut sides down on a lightly sprayed baking sheet (s) and bake 20 minutes. Remove from oven and allow to cool. Meanwhile, make sauce. Spray a sauce pan or a small amount of olive oil over medium-low heat and soften the onion, about 3-5 minutes. Add half the garlic and cook until onion is beginning to color. Add the tomatoes, the seasonings (salt through cinnamon) and the remaining garlic. Bring to a simmer and cook, uncovered, for 30 to 40 minutes, until the sauce has cooked down and is just beginning to stick to the pan. Taste and adjust seasonings. Remove from heat and let cool slightly; then puree. When eggplant is cool enough to handle, slice crosswise (into half moons) about 1/4-inch thick. OVEN 425F. Spray a 3-quart gratin or baking dish. Spread a spoonful of tomato sauce on the bottom of the baking dish, then add a layer of eggplant slices. Cover with some mozzarella, a thicker layer of sauce, a sprinkling of non-fat Parmesan. Continue in this order -- eggplant, mozzarella, sauce, and non-fat Parmesan -- finishing up with a lavish layer of sauce, bread crumbs and freshly grated Parmesan. Optional: drizzle with olive oil. Bake for 30 to 40 minutes, until bubbling and beginning to brown, serve. MENU: crudite with dips; leek or spinach soup; mixed greens salad; fruit cup or a pudding. >from The Vegetarian Feast by Martha Rose Shulman, modified: applying low-fat cooking tricks from her later cookbooks. >from Pat Hanneman (Kitpath) to Eat-lf Mailing List 1998-Apr-01 Pat Notes: This is not traditional breaded eggplant with cheese. Instead, Martha Rose Shulman has taken the components -- the tastes we love about the dish -- and created a gratin. LF TIPs: saute onion at lower temperatures. Mix the flavors of garlic: some cooked, some fresh. Suggestions: Use pre-grated nonfat mozzarella cheese. Use both nonfat and lowfat Parmesan cheese: 2/3 nonfat for the layering and 1/3 lowfat freshly grated for the topping. If you used lowfat Parmesan and the oil: mc-PER SERVING 24% cff: 166 cals; 4.5g fat. (Cannot recommend using "I can't believe it's not butter" spray for this dish due to the high temperatures.) Fresh herbs make the difference. (mc-PER SERVING 13% cff: 176 cals; 2.5g fat) >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : How to use less oil: use lower temperatures or don't saute if you don't have to; bake at high temperatures whenever possible; use vegetables (puree, juice) not oil to add moisture; use oil only to bind (like in a dressing) or to add flavor. Other notes are in the recipe (please see) ... "Pat Notes: This is not traditional breaded eggplant with cheese. Instead... " * Exported from MasterCook * Fajita Salad With Creamy Cilantro Lime Sauce Recipe By :Cooking Light YEAR: 1997 ISSUE: August PAGE: 76 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Legumes Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 teaspoon ground cumin 1 teaspoon paprika 1 teaspoon chili powder 1/2 teaspoon salt 1/4 teaspoon black pepper 1 pound skinless boneless chicken breast -- cut into thin strips Cooking spray 6 cups romaine lettuce -- shredded 1 1/3 cups green bell pepper -- thinly sliced rings 1 cup red onion -- sliced -- separated into rings 1/2 cup shredded reduced-fat Monterey Jack cheese -- (2 ounces) 2 tablespoons ripe olives -- sliced 1 can pinto beans -- (15-ounce) rinsed and drained 1 medium tomato -- cut into 8 wedges Yield: 4 servings 1. Combine first 6 ingredients in a medium bowl. Add chicken; toss to coat. Place a large nonstick skillet coated with cooking spray over medium heat until hot. Add chicken mixture; saute 8 minutes or until chicken is done. Set aside. 2. Divide lettuce and next 6 ingredients (lettuce through tomato) among 4 bowls; top with chicken mixture. Serve with Creamy Cilantro-Lime Sauce. Yield: 4 servings (serving size: 1 serving salad, 3 ounces chicken, and 1/3 cup sauce). Nutritional Information: CALORIES 520 (38% from fat); FAT 21.9g (sat 6g, mono 6.8g, poly 6g); PROTEIN 3.6g; CARB 34.7g; FIBER 6.6g; CHOL 101mg; IRON 5.4mg; SODIUM 1,061mg; CALC 360mg --Louis F. deLaunay, Grapevine, Texas >From: Katherine Rodman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fresh Corn And Tomato Soup Recipe By :A DIET FOR ALL SEASONS (1995) Haas & Manzolini Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 onion -- chopped 1 stalk celery -- chopped 1 dash cayenne pepper -- optional 1 whole garlic clove 1 tablespoon oil 5 ears corn -- OR 4 cups corn kernels 4 large ripe tomatoes 1/2 cup water 1/2 teaspoon salt -- may be doubled 1 handful fresh cilantro leaves -- lightly chopped Over moderately low heat, saute onion, celery, cayenne if desired, and garlic in oil in a heavy 2 quart pan until tender. Stir frequently. Strip corn from cobs with a small, sharp knife. Remove stem end of tomatoes and cut up coarsely. Add corn and tomatoes, water, and salt to sauteed vegetables. Bring to a boil; then reduce heat to low and simmer, covered, until corn is tender, about 1/2 hour. The soup is pretty now, but even better if you take the next step: puree it all. Return it to the pot, thinning with a little water and adjusting for salt. Heat, stirring in cilantro leaves just at serving. REF *Recipe from THE NEW LAUREL'S KITCHEN, by Laurel Robertson, Carol Flinders, and Brian Rupenthal, 1976 (C) Ten Speed. It's a thick, creamy, coral-colored soup. *Reprinted in DIET FOR ALL SEASONS, by Elson M. Haas (MD) (Paperback - ISBN 0890877327 - Celestial Arts - 1995) >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fresh Tomato Basil Soup #2 Recipe By :Kitchen Aid brochure Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Med Tomatoes Peeled, Quartered, Seeded 2 1/2 cup Tomato Juice, Low Sodium 1 Med Onion -- Cut In 1" Pcs 2 Cloves Garlic 1/2 Tsp Salt 1/4 Tsp Black Pepper 3 Tbsp I Can't Believe It's Not Butter - Light -- Or Margarine Or Butter 3 Tbsp All-Purpose Flour 14 1/2 Oz Vegetable Broth Fresh Basil -- If Desired Position multipurpose blade in work bowl of food processor. Add tomatoes, tomato juice, onion, basil leaves, garlic, salt and pepper. Process until finely chopped, about 10 seconds. Pour mixture into large saucepan. Heat to boiling. Reduce heat to low. Cover. Cook 10 min, stirring occasionally. Melt margarine in small saucepan over med heat. Add flour, stirring until smooth. Cook 1 min, stirring constantly. Gradually stir in broth. Cook until thickened and bubbly, stirring constantly. Gradually stir sauce into tomato mixture. Cook 2 min, until thoroughly heated. Garnish soup with sprigs of fresh bail, if desired. Yield: 6 servings (1 C per serving) This was absolutely incredible!! A keeper. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 131.4 Fat 4.1g Carb 21.1g Fib 3.3g Pro 4.1g Sod 787mg CFF 26.6% * Exported from MasterCook * Frozen Banana Dessert Recipe By :Kathy Reckner Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- bananas Dutch cocoa 1) Peel and freeze very ripe bananas 2) When frozen, remove bananas and let sit about 10 minutes. 3) Put bananas into food processor. Add some Dutch Cocoa (to taste). Process till smooth. 4) Eat as soft serve, or re-freeze for more solid serve. - - - - - - - - - - - - - - - - - - - NOTES : This probably isn't want you want (it doesn't require an ice cream maker), but it's good for a last minute banana "ice cream".....or for those times you have overly-ripe bananas and don't feel like making banana bread. * Exported from MasterCook * Garden Harvest Spaghetti Squares Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces spaghetti -- uncooked -- or thin spaghetti 1 egg -- or egg substitute equivalent 1/2 cup skim milk 1/2 teaspoon garlic salt 2 cups shredded part-skim mozzarella cheese -- (8 oz ) divided 1 jar Ragu Light Pasta Sauce - Garden Harvest -- (27 1/2 oz.) Heat oven to 425 degrees F. Break pasta into 2-inch pieces. Cook according to package directions; drain. Cool. In large bowl, beat egg; add milk, garlic salt and 1 cup mozzarella cheese. Stir in cooked pasta; mix well. Spread mixture evenly into 15 1/2 x 10 1/2 x 1 1/2-inch jelly roll pan with sides. Bake 15 minutes. Remove from oven; reduce oven temperature to 350 degrees F. Spread pasta sauce evenly over pasta; sprinkle with remaining cheese. Return to oven; bake 30 minutes longer. Let stand 5 minutes before cutting. 10 servings (each piece about 3 x 5 inches) >From: Abtaxel - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Garlic Soup #2 Recipe By :A DIET FOR ALL SEASONS (1995) Haas & Manzolini Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 quarts water 4 potatoes 1 carrot 2 celery stalks 1 onion 2 large garlic bulbs 1/2 teaspoon thyme 1 dash oregano 1 dash cayenne sea salt -- to taste Bring the water to a boil. Cut the potatoes, carrots, celery and onion into 1/2-inch pieces, and place in the boiling water. Break the garlic bulbs and peel the individual cloves. Place them in the soup together with the spices. Cook the soup over medium heat for 20 to 30 minutes. *To serve, strain and serve as a clear broth, with a raw egg dropped into each serving. Variation: To serve, omit egg and puree in the blender and serve as a dream of garlic soup. REF *Recipe from THE AIROLA DIET AND COOKBOOK, by Paavo Airoia, 1981 Health Plus. Reprinted in DIET FOR ALL SEASONS, by Elson M. Haas (MD) (Paperback - ISBN 0890877327 - Celestial Arts - 1995) >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Golden Summer Punch Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 36 ounces frozen orange juice concentrate -- (3 -12oz cans) 36 ounces frozen lemonade concentrate -- (3 -12oz cans) 6 3/4 quarts water 72 ounces apricot nectar -- (6 -12oz cans) 168 ounces pineapple juice -- (6 -28 oz cans) -- or 3-48 oz cans >From: Kat - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Good Morning Muffins Recipe By :Prevention's Stop Dieting and Lose Weight Serving Size : 10 Preparation Time :0:40 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- --[Large Bowl]-- 3/4 cup unbleached flour 3/4 cup whole-wheat flour 1/4 cup oat bran 1 1/2 teaspoons baking powder 1/2 teaspoon ground cinnamon 1/8 teaspoon ground allspice -- optional --[Small bowl]-- 1/4 teaspoon grated orange peel 3/4 cup orange juice 1 egg white -- lightly beaten 2 tablespoons canola oil -- *see directions 2 tablespoons honey --[Addition]-- 1 medium carrot -- shredded Spray 10 muffin cups with no-stick spray (or line the cups with paper baking cups); set aside. PREHEAT oven to 400F. In a medium bowl, stir together the unbleached flour, whole wheat flour, oat bran, baking powder, cinnamon and allspice. In a small bowl, combine the orange peel, orange juice, egg white, oil and honey. Add this mixture to the dry ingredients in the large bowl and fold until just combined. Stir in the carrots. Spoon the batter into the muffin cups, filling each about three-quarters full. Bake at 400F about 20 minutes or until a toothpick inserted near the centers comes out clean. Remove the muffins from the muffin cups. Cool completely on a wire rack. To store: Individually wrap each muffin in freezer wrap and freeze until ready to serve. To serve: Thaw overnight at room temperature. Or thaw and reheat each muffin in a microwave oven on high power (100%) for 15 to 20 seconds. VARIATION: replace carrot with zucchini. (PER MUFFIN: 119 calories, 3.2 g. fat (23% of calories), 2.1 g. dietary fiber, 0 mg. cholesterol, 58 mg. sodium.) PREVENTION NOTES : *Health Benefits: Lower Cholesterol; Better Blood Pressure *TIPs to cut your own muffin recipes. Use 2 egg whites or 1/4 cup fat-free egg substitute in place of each whole egg. Replace whole milk with skim milk. Reduce the oil to 1 tablespoon per cup of flour. Times: Prep: 20 min.; Baking: 20 min.; Microwaving: 15 sec. (opt.) >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Good Morning Muffins With Carrot Recipe By :Prevention's Stop Dieting and Lose Weight /Revised Serving Size : 6 Preparation Time :0:40 Categories : Breads: Quick & Muffins Breakfast Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ___ WET ___ 1/2 cup orange juice 1/4 cup egg substitute 1 tablespoon applesauce 1 tablespoon honey ___ DRY ____ 1/2 cup unbleached flour 1/2 cup whole-wheat flour 1/8 cup oat bran 1 teaspoon baking powder 1/3 teaspoon ground cinnamon 1 pinch ground allspice -- optional 1/8 teaspoon grated orange peel -- dried ADDITIONs 1 tablespoon diet spread with buttermilk -- *see directions 1 tablespoon lowfat buttermilk 1/3 cup shredded carrots -- fine or medium Makes 6 muffins: line muffin pan with paper baking cups); set aside. PREHEAT oven to 400F. WET INGREDIENTS: Measure the wet ingredients (except the carrot) in a 2-cup Pyrex or other measuring cup. Stir with a fork to incorporate the honey. DRY INGREDIENTS : Measure the dry ingredients into a medium bowl:, stir together to mix and fluff. NOTE: If using fresh orange rind, add it to the wet ingredients. Add very cold whipped margarine to the dry ingredients, working it in with a fork. Stirring, drizzle n the buttermilk and gently crumb with a fork. Finally, fold the Wet into the Dry ingredients in the larger bowl and fold until just combined. Stir in the carrots. Batter will be drop-cookie stiff. Divide the batter equally into the muffin cups, filling each about three-quarters or more full. Bake at 400F about 18-20 minutes. Remove the muffins from the muffin cups. Cool on a wire rack. VARIATION: replace carrot with zucchini. (MC-PER MUFFIN 17% cff: 128 calories, 2.5g fat, 4g protein, 24g carbohydrate, 0mg cholesterol, fiber 2g.) *TIPs to cut your own muffin recipes. Use 2 egg whites or 1/4 cup fat-free egg substitute in place of each whole egg. Replace whole milk with skim milk. Reduce the oil to 1 tablespoon per cup of flour. * OAT bran (cereal) flakes with flax seed; lightly crushed. *To store: Individually wrap each muffin in freezer wrap and freeze until ready to serve. To Reheat: Thaw overnight at room temperature. Or thaw and reheat each muffin in a microwave oven on high power (100%) for 15 to 20 seconds. Times: Prep: 20 min.; Baking: 20 min.; Microwaving: 15 sec. (opt.) 1998Apr Hanneman >>eat-lf Review: Flavorful but dry; texture a little tough. Next time double the carrot. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Green Jade Soup Recipe By :A DIET FOR ALL SEASONS (1995) Haas & Manzolini Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Soups & Stews Vegan Vegetarian Want To Ry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 dried Chinese mushrooms 4 cups vegetable stock 1/3 cup carrots -- peeled -- and cut in 1-inch matchsticks 1/4 cup thinly sliced green onions 1/2 cup thinly sliced mushrooms 10 spinach leaves -- approximately 3 tablespoons soy sauce Soak dried mushrooms in 1 cup hot water for 20-30 minutes, until soft. Drain and reserve stock. Slice mushrooms in thin strips. Bring reserved mushroom stock and vegetable stock to a boil in saucepan. Add carrots, green onions, and both kinds of mushrooms and simmer for 3 minutes. Add spinach leaves and soy sauce and cook for a few more minutes, until spinach is wilted. Taste for seasoning. Serve this simple, clear soup with nori rolls or tempura. You may also add Japanese noodles for a more filling soup. REF *Recipe from THE TAO OF COOKING, by Sally Pasley, Ten Speed Press. *Reprinted in DIET FOR ALL SEASONS, by Elson M. Haas (MD) (Paperback - ISBN 0890877327 - Celestial Arts - 1995) >1998 >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Groundnut Stew Recipe By :SOY! Cookbook, by Dana Jacobi (ed.) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon peanut oil 1 cup chopped onion 1 1/2 cups chopped green bell pepper 2 cloves garlic -- minced 1 piece half-inch ginger root -- peeled and chopped 1/2 cup smooth peanut butter 4 canned plum tomatoes -- coarsely chopped -- (from 4 to 5 plum tomatoes) 1 cup liquid from tomatoes 1 teaspoon unbleached cane sugar -- OR dried sugarcane juice 1/2 teaspoon ground cinnamon 1/2 teaspoon dried thyme 1/4 teaspoon ground allspice 1 pinch dried hot pepper flakes -- OR 1/2 tsp pepper flakes -- to taste 1 cup Roasted Vegetable Stock -- or water 1 1/2 tablespoons fresh lemon juice 16 ounces lowfat firm tofu -- pressed -- and cut into 1" cubes Salt and freshly ground pepper In a medium skillet with a cover, heat the oil. Saute the onion and green pepper until the onion is translucent, about 5 minutes, stirring occasionally. Add the garlic and ginger and cook 2 minutes longer. Mix in the peanut butter, tomatoes, sugar, cinnamon, thyme, allspice, and pepper flakes. Stir in the stock and mix until all the ingredients are well blended and the peanut butter is completely dissolved. Blend in the lemon juice. Mix the tofu into the peanut mixture. Bring to a boil, reduce the heat, and simmer the stew until the sauce is thick, about 15 minutes, stirring occasionally to prevent sticking. Serve accompanied by cooked rice. This dish keeps 2-3 days in the refrigerator. Adjust the seasoning after reheating. Notes: Pantry: firm Azumaya or Vitasoy tofu. E-Mail our customer service custsrv@vitasoy-usa.com with any questions or comments regarding Vitasoy product line. Supplied by http://www.vitasoy-usa.com/recipe1.html on Apr 21, 1998, converted by MC_Buster. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Guideline : Food Combining Recipe By :A DIET FOR ALL SEASONS (1995) Haas & Manzolini Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Eat fruit alone or with other fruit. Do not mix proteins and starches in same dish or same meal. No mac and cheese. Therefore, no ham and cheese on rye with slaw. Do not mix proteins; eat one protein per meal. No veal-parmesan. Do combine vegetables with protein; or vegetables with starch. *Focus meal on vegetables with either a protein or starch. *Some legumes may be treated as a protein and combined with a starch to provide amino acid. *Recipe from DIET FOR ALL SEASONS, by Elson M. Haas with Eleonora Manzolini (Paperback - ISBN 0890877327 - Celestial Arts - 1995) >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ham Tetrazzini Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Italian Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup diced dubuque 97% fat-free ham -- (6 ounces) or any extra-lean ham 1/2 cup chopped onion 1 can healthy request cream of mushroom soup -- (10 3/4 - ounce) 3/4 cup shredded Kraft reduced-fat cheddar cheese -- (3-ounces) 1 cup frozen peas 2 tablespoons canned chopped pimiento 2 tablespoons fresh parsley -- chopped -- or 2 teaspoons dried parsley flakes 1/8 tsp black pepper 2 cups chopped cooked spaghetti -- rinsed and drained in a large skillet sprayed with butter-flavored cooking spray, saute ham and onion until onion is tender, about 5 minutes. Stir in mushroom soup and cheddar cheese. Cook over low heat, stirring often, until cheese melts. Add peas, pimiento, parsley, black pepper, and spaghetti. Mix well to combine. Lower heat and simmer 5 to 10 min., stirring often. Hint: 1 1/2 cups uncooked spaghetti usually cook to about 2 cups. Calories: 197 fat: 5 gm protein: 15 gm carbohydrate: 23 gm sodium: 669 mg fiber: 1 gm diabetic exchange: 1 1/2 meat * 1 1/2 starch note: for a nice flavor change, substitute low-fat cream of chicken soup for the healthy request cream of mushroom soup. >From: Kat - - - - - - - - - - - - - - - - - - - NOTES : Serves 6 (1 cup) * Exported from MasterCook * Hollandaise Sauce Recipe By :Lynn Fischer, Healthy Indulgences (1995) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 tablespoons fresh lemon juice -- (4 to 6) 1 cup nonfat low-salt chicken broth -- defatted 1/2 cup egg beaters(r) 99% egg substitute 1/2 teaspoon flour 1 tablespoon diet margarine salt -- optional white pepper -- freshly ground In a small nonstick saucepan over high heat, heat the lemon juice and stock to boiling. Reduce the heat to medium low and simmer for 4 minutes. Meanwhile, in a small nonstick saucepan over low heat, whisk together the egg substitute and flour until frothy, about 30 seconds. Gradually whisk the hot broth into the egg mixture, 1 tablespoon at a time, and cook, whisking constantly, for about 4 minutes, until the sauce thickens. Increase the heat to medium low and whisk in the margarine. Add the salt, if using, and pepper and continue whisking a few minutes until the sauce thickens, about 2 minutes. Makes about 1-1/2 cups. PER 1/4 CUP: 32 cals 56% from fat (Total Fat: 2 gm Saturated Fat: 0 gm Cholesterol: 1 mg) Sodium: 53 mg >from Lynn Fischer's Healthy Indulgences (1995); book is available on CD and in hardcover; based on the TV series, PBS. William Morrow, Publisher. >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : Use this over vegetables such as asparagus, broccoli, cauliflower, or green beans; as a dip for artichokes; over (substitute) eggs Benedict; and with many other foods. Egg substitutes are pasteurized, so unlike the usual Hollandaise, this is a safe sauce. The sauce will freeze and reheat. Keep up to 2 days. * Exported from MasterCook * Homemade Strawberry Ice Cream Recipe By : Serving Size : 32 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups nonfat dry milk powder 6 tablespoons margarine -- melted 1 cup boiling water 24 packages Sweet 'n Low(r) sweetener -- or Equal 1 small pkg. vanilla pudding mix -- NutraSweet 4 cans sugar-free strawberry soft drink 16 ounces frozen strawberries -- sliced* 3 cups skim milk -- (or 4 cups) Blend dry milk powder, margarine, water and Equal in blender. Pour into ice cream freezer container. Slowly stir in pudding. Mix well. Slowly mix in soft drink and strawberries. Add milk to fill line. Freeze. Makes 4 quarts. >From: Abtaxel - - - - - - - - - - - - - - - - - - - NOTES : *Use unsweetened strawberries. * Exported from MasterCook * Honey Mustard Chicken Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup lowfat mayonnaise 2 teaspoons Honey 2 teaspoons Mustard, spicy, brown 1/8 teaspoon pepper 1 pound skinless boneless chicken breast, cooked -- cubed 2 Apples -- sliced thin Salad greens Whisk together mayo, honey, mustard, pepper. Combine with cubed chicken. Serve chicken on salad greens. Garnish each serving with 1/2 apple, sliced thin. Per serving: 235 calories/5.6 g fat/3 g fiber >From: nar@cris.com - - - - - - - - - - - - - - - - - - - NOTES : Here's one that I like--I use low fat Hellmann's mayo that has 1 gram of fat in a TB and that's what the nutritional info is based on.