* Exported from MasterCook * Honey Oatmeal Bread #2 Recipe By :Sue Bee Honey Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup warm water 1/4 cup honey -- (I like clover here) 2 Tablespoons vegetable oil 3 cups white bread flour 1/2 cup oatmeal -- raw 1 teaspoon salt 2 teaspoons active dry yeast Combine ingredients in breadmaker per your manufacturer's instructions. You can replace 2 cups white bread flour with 2 cups whole wheat flour and add one tbsp. vital wheat gluten (I haven't done this, but the original recipe suggested this). Makes a moist, sweet loaf. Bread type -White Bread cycle, Large loaf. (Number 2 for Oster machine). Message From NavyDoc to The TNT Recipes List. formatted by Russell Fletcher cccwebauthor@bigfoot.com . (It is interesting how Sue Bee Honey has become politically correct and changed the Sioux Bee to Sue Bee even though the home office is in Sioux City Iowa, 30 miles from where I grew up). >From: "Russell J. Fletcher" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honey Peach 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 3/4 cup cornmeal 1 teaspoon baking powder 1 teaspoon baking soda 1 teaspoon cinnamon 1/4 teaspoon salt 1/4 cup reduced-calorie margarine -- softened 1/4 cup honey 8 ounces lowfat peach yogurt 1 egg white 1/2 cup drained canned peaches in light syrup coarsely chopped 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 flour, cornmeal, baking powder, baking soda, cinnamon and salt; mix well. 3. In medium bowl, combine margarine, honey and yogurt; beat at low speed until well blended. Add egg white; beat well. Add to flour mixture; stir just until dry ingredients are moistened. Gently stir in peaches. Spoon batter evenly into sprayed muffin cups. 4. Bake at 375F for 17 to 23 minutes or until tops are golden brown and toothpick inserted in center comes out clean. Immediately remove from pan. Serve warm. (PER MUFFIN: calories 130; calories from fat 25 or 19%; total fat 3g; saturated 1g; cholesterol 0mg; sodium 240mg; total carbohydrate 23g; dietary fiber 1g; sugars 10g; protein 3g ) Posted to mc-recipe-digest V1 #1291 by Susan on Apr 24, 1998. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot And Sour Soup #5 Recipe By :A DIET FOR ALL SEASONS (1995) Haas & Manzolini Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 dried Chinese mushrooms -- OR 1-ounce 8 cups water 4 vegetable bouillon cubes 6 green onions -- sliced whites and greens -- separated 1 pound tofu -- slivered 2 tablespoons dry sherry -- OR Chinese rice wine 1/4 cup cider vinegar -- OR Chinese rice wine vinegar -- or more to taste 2 tablespoons tamari soy sauce -- or more to taste 2 tablespoons cornstarch -- OR arrowroot 1/4 cup cold water 2 eggs -- beaten (opt) 1/4 cup carrot -- cut into 2-inch matchsticks 1/4 cup bok choy -- or celery -- cut into 2-inch matchsticks 1/4 teaspoon freshly ground black pepper -- OR cayenne -- or more to taste -- OR chili pepper -- to taste Before you begin cutting the vegetables, place the mushrooms in a small bowl. Bring 2 cups of the water to a boil and pour over mushrooms. Cover and let stand 15 minutes. Meanwhile, prepare the other vegetables. Place the remaining 6 cups water and the bouillon cubes in a large saucepan. Drain the mushrooms in a strainer over a bowl and add their liquid to the soup pot. Bring to a simmer. Cut the mushrooms in slivers and add them to the stock, along with white part of the green onions. Simmer 5 minutes and add the tofu. Simmer 5 minutes and stir in the sherry, vinegar, and tamari. Dissolve the cornstarch or arrowroot in the 1/4 cup cold water. Stir into the soup and bring to a gentle boil. Drizzle the beaten eggs into the boiling soup, stirring with a fork or chopstick so that the egg forms shreds. When the soup becomes clear and slightly thickened, remove from the heat. Stir in the pepper (be generous) and adjust vinegar and tamari. Distribute the carrots, bok choy or celery, and the green onion tops bowls and ladle in the soup. Serve at once, passing additional pepper and vinegar so people can adjust hot and sour to taste. REF *Recipe from FAST VEGETARIAN FEASTS (Revised) by Martha Rose Shulman, 1986, Doubleday. *Reprinted in DIET FOR ALL SEASONS, by Elson M. Haas (MD) (Paperback - ISBN 0890877327 - Celestial Arts - 1995) >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot And Sour Wrapped Hear Mustard Cabbage Soup Recipe By :Beyond Bok Choy by Rosa Lo San Ross* Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Soups & Stews Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds cabbage -- such as Chinese napa -- or swatow mustard cabbage -- (dai gai choy) 2 teaspoons vegetable oil 1 teaspoon fresh ginger -- minced 4 cups unsalted vegetable stock -- OR chicken broth -- OR water 1/4 cup cider vinegar 1 teaspoon tamari soy sauce 1/4 teaspoon cayenne pepper -- or to taste 1/2 pound soft tofu -- approximately Salt and freshly ground black pepper 2 teaspoons cornstarch -- mixed with 2 tablespoons cold water 1/4 cup egg beaters(r) 99% egg substitute -- OR 1 large egg -- beaten Wash the mustard cabbage and separate leaves to clean thoroughly. Cut coarsely and set aside. In a deep saucepan or pot, heat the oil and stir-fry the ginger until aromatic, about 30 seconds. Add the mustard cabbage and the stock, bring to a boil, and simmer over low heat for 40 minutes. Add the vinegar, soy sauce, and cayenne, and simmer another 20 minutes. Cut the tofu into cubes and add to the soup. Simmer another 10 minutes. Add salt and pepper to taste. Pour the cornstarch mixture into the soup and stir until it thickens. Turn off the heat and stir in the beaten egg with a fork just before serving. Notes: *Artisan New York, 1996. This mustard cabbage is most often used for making pickles, but it is also good when cooked for a long time in soup. The cabbage seems to sweeten with wilting and slow cooking, and its flavor mellows, so this is one vegetable you don't need to keep crisp. I have made this soup hot and sour because these flavors are so popular, and the hearty soup that results is great on a cold day. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Joe Froggers Recipe By :www.cookierecipe.com Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup shortening 1 cup sugar 1 cup dark molasses 1/2 cup water 4 cup all-purpose flour 1 1/2 tsps salt 1 tsp baking soda 1 1/2 tsps ground ginger 1/2 tsp ground cloves 1/2 tsp ground nutmeg 1/4 tsp allspice 1. Mix together shortening and sugar, stir in water and molasses. 2. Sift together dry ingredients and blend into shortening mix. 3. Cover and chill dough overnight. 4. Preheat oven to 375 degrees F (190 degrees C). 5. Roll out 1/4 inch thick on floured surface. Cut with 3 inch cookie cutter. 6. Place on greased sheet. Sprinkle cookies with sugar (optional). Bake for 10 to12 minutes. You need to leave cookies on sheet for 2 minutes after baking to keep them from breaking. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : A dark molasses-type, soft cookie. An old time American cookie from New England, attributed to the legendary "Uncle Joe" who made cookies as big as lillypads. * Exported from MasterCook * Lasagna Primavera Recipe By :Low-Fat MW Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Italian Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 9 lasagna noodles -- uncooked 1 pound broccoli 6 ounces mushroom -- sliced 4 ounces yellow squash -- sliced 4 ounces zucchini -- sliced 1/2 cup carrot -- shredded 1 cup water 1 clove garlic -- minced 1/4 teaspoon salt -- not optional 1/4 teaspoon pepper 1/2 cup nonfat dry milk 1 1/3 tablespoons flour 1/2 teaspoon dried basil 1/2 teaspoon fennel seed -- crushed 1/2 teaspoon dried oregano 1 cup ricotta cheese 2 tablespoons parsley 1 cup mozzarella cheese -- shredded Spray 11 x 7 baking dish with spray. Set aside. Prepare lasagna as directed. Rinse and let stand in warm water. Combine broccoli, mushrooms, squash, zucchini, carrot, garlic, salt and pepper in 3-qt casserole. Cover and MW HIGH 6-8 min. or until tender. Drain and set aside. Combine ricotta and parsley in sm. bowl. Mix well and set aside. Place dry milk, flour, basil, fennel and oregano in 4-cup measure. Blend in 1 cup water. MW HIGH for 3-5 min or until thickens and bubbles, Set aside. Place noodles on paper towels to drain. Layer 3 noodles, half of vegetable mixture, half of ricotta mixture, 1/2 cup mozzarella cheese and half of sauce in prepared dish. Top with 3 noodles, remaining vegetable and ricotta mixtures. Top with remaining noodles, sauce and mozzarella cheese. Cover with plastic wrap. MW 70% (MED_HIGH) for 10-12 min. Let stand covered for 10 min. >From: Vickie - - - - - - - - - - - - - - - - - - - NOTES : Have served the cooked vegetables without making lasagna. Tasted great! Here is one that my family really likes: * Exported from MasterCook * Lentil Curry Soup Recipe By :Hanneman (1998) Serving Size : 2 Preparation Time :0:50 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup red lentils -- sorted and rinsed 1/2 pound potato 1/2 teaspoon ground cumin seed 1 teaspoon ground coriander seed 1 teaspoon turmeric 1 tablespoon curry powder blend 1/4 teaspoon anise seed -- rubbed 1 piece ground nutmeg -- optional 1 teaspoon ghee or peanut oil 2 cups vegetable broth -- up to 3 1 tablespoon tomato paste -- up to 2 1/4 teaspoon salt 1/8 teaspoon freshly ground black pepper 1 tablespoon fresh lemon juice -- or more to taste 2 tablespoons chopped fresh cilantro leaves -- as garnish 2 tablespoons plain lowfat yogurt -- garnish Peel and dice the potatoes. Measure spices into a little cup (for easy addition). Heat the spices in a nonstick soup pan over medium heat. When aromatic, add the potatoes and stir to coat; and lentils and peanut oil or ghee and cook without browning for a minute or two. Pour in the broth and bring to a boil. Reduce heat, let simmer, covered for about 30 minutes. Turn heat to it's lowest setting. Add the tomato paste; stir to combine. Mash or puree; season with salt and pepper. Add the lemon juice; adjust salt. Serve, garnished with cilantro. VARIATIONs: *Cook with 2 whole cloves; remove before pureeing. Season with nutmeg and caraway. *Use cream or yogurt instead of lemon juice. *Add 1 to 2 teaspoons of grated fresh ginger and/or cloves to lentils while they simmer. Intriguing, entertaining flavor. Serve with a few traditional condiments like raita or pickled mango; or shredded carrot, cucumber and celery sticks; fresh melon slices. Serve with bread or basmati rice. *This is a variation of a recipe from AYURVEDA: Inspired cooking for your individual well being (Vegetarian) by Anne Buhring and Petra Rather. (1997 Barrons) >From the Collection of Pat Hanneman 1998Ap Tested: not as spicy as the aroma suggested. Good served with the yogurt; chopped mango and shredded carrot with splash of balsamic and sugar. We served with a slice of Orange Spice Cake LF . (mc-PER SERVING 20% cff): 387 calories, 8.7g fat, 16g protein, 64g carbohydrate, 3mg cholesterol, fiber 14g.) >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Linguine With Spring Vegetables Recipe By :Good Food/Good Health, 98Apr06 Serving Size : 8 Preparation Time :0:12 Categories : Eat-Lf Mailing List Pasta Vegetables Vegetarian Want To Ry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound linguine -- uncooked 1/2 cup chopped cilantro 1/8 cup fresh mint -- chopped 1/4 cup grated Parmesan cheese 5 tablespoons olive oil -- divided Salt and pepper -- to taste 1 cup fresh peas 2 cloves garlic -- minced 1 cup spring onions -- sliced 1 cup yellow squash -- diced 1 cup zucchini -- diced 12 ounces canned crushed tomatoes 1/2 cup asparagus tips 1/2 cup fennel bulb -- diced *In a blender or food processor, puree the cilantro, mint, Parmesan cheese and 3 tablespoons of oil. Add salt and pepper to taste. Set aside. *Blanch the peas in boiling water for three minutes; drain and rinse in cold water. *Heat a four-quart pot over high heat. Add the remaining 3 tablespoons of oil, garlic, and spring onions and mix well. Add the peas and other vegetables except the tomatoes and continue cooking over very high heat until the vegetables are tender. Add the tomatoes and season with salt and pepper. Remove the pot from the heat. Cook the pasta according to package directions; drain. Toss the pasta with the vegetables over low heat, mixing in half of the herb pesto mixture. *Serve with a dollop of pesto and garnish with Parmesan cheese and sprigs of cilantro. (PER PORTION: Each of the 8 servings contains 337 calories and 11 grams of fat.) http://www.aicr.org American Institute for Cancer Research, Dept. AW, P.O. Box 97167, Washington, DC 20090-7167: "Good Food/Good Health" is a weekly public service. Please cite the AICR when sharing these recipes. >Edited for MC by Pat Hanneman. kitPATh's Archive URL: wizard.ucr.edu/~phannema >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : Linguine with Spring Vegetables dazzles the eye and delights the tastebuds with a veritable smorgasbord of fresh produce. * Exported from MasterCook * Macaroni And Cheese #4 Recipe By :"K Lim" Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- cooked pasta skim milk nonfat dry milk powder salt nonfat cheddar cheese black pepper I just boiled my favourite super large shell pasta till al dente, the drained it and without rinsing the hot non-stick (deep) saucepan, added skim milk (thick, made with NF milk powder), stirred it around, added salt, then placed the pasta back in pot, stirred and stirred till liquid was almost gone and then dumped in 2 slices of the processed NF cheddar and stirred. Heat turned off here, and kept stirring till the cheese melted and blended with the milk. A dash of ground black pepper - viola!! - - - - - - - - - - - - - - - - - - - NOTES : I did make it last night...actually in the middle of the night. It was great! * Exported from MasterCook * Macaroni And Cheese #5 Recipe By :Weight Watchers Magazine, September 1996 Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup dried mushrooms 8 ounces elbow macaroni 3 cups lowfat 1% milk 6 tablespoons flour 1/4 teaspoon hot pepper sauce 6 ounces lowfat cheddar cheese -- shredded 2 1/4 ounces Parmesan cheese -- grated 2 teaspoons mustard powder 1 teaspoon salt 1 cup frozen corn kernels -- thawed 1/2 cup chopped scallions 1/2 cup chopped red bell pepper 3 tablespoons dry bread crumbs Preheat oven to 450 oF. Coat an 11x7" baking dish or 6 individual ramekins with nonstick cooking spray. In small bowl, soak mushrooms in 1/2 cup hot water until softened, 15 minutes. Cook macaroni according to package directions. Set aside. In medium saucepan, heat milk over medium heat. Whisk in flour. Cook, stirring until lightly thickened, about 10 minutes. Stir in mushrooms with soaking liquid and hot pepper sauce. Stir in cheddar and Parmesan cheeses, mustard powder and salt. Remove saucepan from heat. Drain macaroni and place in large bowl. Stir in corn, scallions and red pepper. Pour mushroom-cheese sauce on top and stir to coat macaroni. Spoon into prepared baking dish. Sprinkle with bread crumbs. Bake until cheese is bubbly, about 15-20 minutes. Serving (1 1/2 cups) provides: 1/2 milk, 2 1/2 bread, 1 protein, 15 cal. Per Serving: 411 cal, 11 g fat, 7 g sat, 34 mg chol, 869 mg sod, 55 g car, 4 g fib, 25 g pro, 576 mg calcium. >From: Kat - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Macaroni And Cheese #6 Recipe By :"Debbie Harris" Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- cooked pasta diet margarine nonfat cream cheese skim milk nonfat cheese salt pepper onion dry mustard I boil and drain my favorite pasta - while it is still very hot I add a dab each of fatfree margarine, fatfree cream cheese, some nonfat skim milk and a slice or two of fat free cheese (American, cheddar, Swiss - whatever I have.) Then I season it with salt, pepper, onion bits and dry mustard. Stir until melted and thick. WONDERFUL!! - - - - - - - - - - - - - - - - - - - NOTES : Cold windy days make me crave this comfort food and here is how I make it: * Exported from MasterCook * Macaroni And Two Cheeses Recipe By :Weight Watchers 365 Day Menu Cookbook Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 ounces elbow macaroni -- cooked 1/4 cup skim milk 3/4 ounce mozzarella cheese -- part skim milk -- grated 3/4 ounce lowfat cheddar cheese -- grated 1 dash white pepper In a medium saucepan combine macaroni, milk, cheese and pepper. Cook over low heat, stirring constantly, 5 minutes, until cheeses are melted >From: Kat - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Macaroni Casserole With Soy Cheese Recipe By :SoyFoods Newsletter Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup chopped onion 1/4 Cup chopped celery 10 3/4 Ounces lowfat cream of mushroom soup OR canned Healthy Request Cream of Mushroom soup 1/4 Cup soy milk OR dairy milk 1 Tablespoon dried parsley 1/4 Teaspoon pepper 15 Ounces cooked soybeans -- rinsed and drained and ground or pureed 2 Cups dry macaroni -- cooked 4 Ounces nonfat Cheddar cheese -- grated OR 1-cup grated Cheddar-style soy cheese Preheat the oven to 350F / 175C. Saute onion and celery in a non-stick pan (add a little water if needed to prevent sticking). Add soup, soymilk, parsley and pepper. Mix well. Stir in ground soybeans, cooked macaroni and half the soy cheese. Place in a lightly oiled 2-quart casserole dish and top with remaining cheese. Bake at 350F for about 20 minutes, until cheese is melted and casserole is bubbly. (Yield: 6 servings. Serving size: 1 cup. PER SERVING: 372 calories, 12 g total fat (2.0 g sat fat), 23 g pro, 45 g carb, 465 mg sodium, 4 mg cholesterol. ) VARIATION - Green Chili Mac: Add 1 can (4 ounce) mild chopped green chilies to the casserole when you stir in the soybeans. Substitute jalapeno soy cheese for the Cheddar-style soy cheese. 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 * Mango Chutney Vinaigrette Recipe By :SALAD SUPPERS by Andrea Chesman (Ed) Chapters, 1997 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Indian Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup mango chutney 2 tablespoons fresh lemon juice 1 tablespoon peanut oil 1 teaspoon honey 1/4 cup chopped fresh mint 1/4 cup chopped fresh cilantro Salt -- to taste Combine all the ingredients in a blender and puree until smooth. Taste and adjust the seasonings. Stored in an airtight container, the vinaigrette will keep for 4 to 5 days in the refrigerator. Stir or shake well just before using. Makes 1-1/4 cup. (mc-PER SERVING 24% cff: 129 cals; 3.6g fat) >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : Chutney is a spicy condiment that contains fruit, vinegar, sugar and spices. Major Grey mango-chutney is one of the most popular brands on the market; there are many more to choose among. Use it the way you might mustard: sandwiches; sauce or salad dressing "spice." See "Curried Rice and Broccoli Salad with Chutney Vinaigrette" by Chesman for example. Make ahead. Travels well. Good for picnic, pot luck, brown bag. * Exported from MasterCook * Mediterranean Chicken And Brown Rice Salad Recipe By :Cooking Light March 1998 p. 146 Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Mediterranean Rice Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 1 cup chopped onion 1 cup brown rice 2 cups plum tomatoes -- coarsely chopped 8 ounces roasted chicken breast meat 1/2 cup chopped fresh basil 1/4 cup chopped fresh oregano 1/4 cup ripe olives -- chopped 2 tablespoons white balsamic vinegar 1/4 teaspoon salt 19 ounces chickpeas, canned 2 cloves garlic -- minced 1. Heat olive oil in a large saucepan over medium-high heat. Add onion, and saute for 3 minutes. Set aside. 2. Cook brown rice according to package instructions. Mix with sauteed onion. Spoon mixture into large bowl. 3. Add tomato and remaining ingredients and mix well. Serve at room temperature or chilled. Serving size: 1 1/2 cup >From: Kat Rodman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mediterranean Chicken And Rice Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Tablespoons red wine vinegar 1 1/2 Tablespoons extra-virgin olive oil 1/4 Teaspoon coarsely ground pepper 1 garlic clove -- minced 3 Cups cooked long-grain rice 1 1/2 Cups diced cooked chicken breast -- (about 6 ounces) 1/2 Cup drained diced bottled roasted red bell peppers 1/4 Cup medium pitted ripe olives -- drained and halved 1/4 Cup fresh chives -- chopped 1/4 Cup fresh basil -- chopped 1/4 Cup fresh oregano -- chopped 1 Can quartered artichoke hearts -- (14-ounce) drained Yield: 4 servings 1. Combine vinegar, olive oil, pepper, and minced garlic in a small bowl. Set dressing aside. 2. Combine rice and remaining ingredients in a large bowl. Add dressing; stir until well-blended. Yield: 4 servings (serving size: 2 cups). Nutritional Information: CALORIES 360 (24% from fat); FAT 9.4g (sat 1.6g, mono 5.7g, poly 1.4g); PROTEIN 20.5g; CARB 49.9g; FIBER 4.1g; CHOL 36mg; IRON 5.6mg; SODIUM 421mg; CALC 156mg SOURCE: Cooking Light YEAR: 1997 ISSUE: June PAGE: 103 >From: Katherine Rodman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mediterranean Rice Salad #2 Recipe By :Kraft Serving Size : 8 Preparation Time :0:45 Categories : Eat-Lf Mailing List Mediterranean Rice Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups brown rice, instant 2 1/2 cups water 1 1/2 cups black beans, cooked -- drained and rinsed 2 cups cucumbers -- quartered & sliced 1 cup tomato -- chopped 1/2 cup red onion -- chopped 1/4 cup parsley -- chopped 3/4 cup Italian salad dressing, fatfree/Wishbone 1/4 cup balsamic vinegar -- white 1 tablespoon olive oil Add instant rice to boiling water. Lower heat, stir, and cover pot. Cook over low heat for 5 minutes. Take pan off heat, stir, replace cover, and let sit for 5 minutes. Allow rice to cool. Add beans, cucumbers, tomato, onion, and parsley. Mix. Add dressing, vinegar, and olive oil. Toss to coat. Season to taste with salt and pepper. Refrigerate. >From: "Deborah Kirwan" - - - - - - - - - - - - - - - - - - - NOTES : Use 1 can black beans, drained and rinsed. Add 3/4 pound smoked turkey, cut into 1/2-inch dice, for a main-dish salad. Easy lf lunches to pack:Try these. I love them. * Exported from MasterCook * Mock Hollandaise Sauce Recipe By :Jane Rubey / Nutritiously Gourmet (1996) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup instant nonfat milk powder 2 tablespoons fresh lemon juice 1 egg yolk 1 tablespoon cornstarch 1/2 teaspoon salt freshly ground pepper 1/2 cup water 1 tablespoon unsalted butter In a small saucepan, whisk together first 6 ingredients. Add water and mix thoroughly. Cook over medium heat, whisking continually, until thickened. Do not boil. Remove from heat and add butter, mixing well. Serve warm. Makes a scant cup. Per 1/6 recipe: CAL: 43 -- Grams of PRO: 2; CARB: 3; FAT: 2.8 1996 (c) Jane A. Rubey, M.P.H., R.D. http://users.aimnet.com/~gourmet/ email gourmet@aimnet.com >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : This is an updated, lowfat take on Hollandaise. Once you try this, you won't want to go back to the high fat version. Enjoy this with artichokes and asparagus; it is also wonderful with eggs benedict. * Exported from MasterCook * Mock Hollandaise Sauce #2 Recipe By :Light Style by Rose Dosti and Deborah Kidushim-Allen Serving Size : 16 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup fat-free mayonnaise 3 tablespoons dijon mustard 2 teaspoons fresh lemon juice Combine mayonnaise, mustard, and lemon juice in a small bowl. Blend with a wire whisk until smooth and creamy. Makes about 1 cup PER 1 TBS SERVING: PER SERVING: 7.3CAL, 0.1G fat (16.6% cff). (With lowfat mayonnaise, 1 tbs has 27.3CAL, 2.6G fat/87.3% cff) >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Morning Glory Bread Recipe By :Motts Applesauce www.motts.com Serving Size : 16 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups all-purpose flour 2 teaspoons baking powder 1 teaspoon baking soda 1/2 teaspoon salt 1/2 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1/4 teaspoon ground allspice 3/4 cup granulated sugar 3/4 cup firmly packed light brown sugar 1/2 cup Chunky Apple Sauce 3 egg whites 1 tablespoon vegetable oil 1 tablespoon Molasses 3/4 cup carrots -- finely shredded 1/2 cup raisins 1/3 cup crushed pineapple -- drained -- in juice 1/4 cup shredded coconut meat Preheat oven to 375F. Spray 8-1/2 x 4-1/2 inch loaf pan with nonstick cooking spray. In large bowl, combine flour, baking powder, baking soda, salt, cinnamon, nutmeg and allspice. In medium bowl, combine granulated sugar, brown sugar, apple sauce, egg whites, oil and molasses. Stir apple sauce mixture into flour just until moistened. Fold in carrots, raisins, pineapple and coconut. Spread into prepared pan. Bake 45 to 50 minutes or until toothpick inserted in center comes out clean. Cool in pan 10 minutes. Invert onto wire rack; turn right side up. Cool completely. Cut into 16 slices. Notes: Pantry: Mott's Chunky Apple Sauce; Grandma's Molasses. (PER SERVING: 190 calories, 2.0 grams of fat, 170 mg of sodium, 0 mg of cholesterol, 7% calories from fat.) >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Moroccan Chicken With Cous Cous Recipe By :Renny Darling "The Moderation Diet" Serving Size : 4 Preparation Time :1:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Pounds chicken breast halves without skin 1 Pound chicken thighs without skin Pepper, Garlic Powder, Onion Powder -- to taste ~ Sauce ~ 1/2 Cup chicken broth, low sod, fat free (Swanson) 1 Pound tomatoes, stewed -- chopped and drained 1 Large onion -- chopped 6 garlic clove -- minced fine 1 1/2 Teaspoons turmeric -- or more to taste 1/2 Teaspoon cumin powder 1/8 Cup currants -- or raisins, packed 2 Pinches cayenne pepper -- or less to taste ~ Cous Cous ~ 1/2 Cup couscous -- medium-grained 1/2 Cup chicken broth, low sod, fat free (Swanson) 1/4 Cup garbanzo beans, canned -- rinsed and drained Sprinkle chicken pieces with the pepper, garlic and onion powders. Bake chicken at 350 degrees for 30 minutes, basting with some of the juices accumulating in the pan. Meanwhile, in a covered Dutch oven casserole, cook together the sauce ingredients for 20 minutes. Lay partly-cooked chicken into the sauce, cover pan, and continue cooking chicken for 30 minutes or until tender. Meanwhile, prepare the couscous. Place couscous in a small saucepan. Bring chicken broth to a boil, and pour over couscous, stirring until mixture is nicely blended. Cover pan, cook over low heat for 1 minute, and allow to stand for 5 minutes. Liquid should be absorbed. Stir in chick peas and heat through. Fluff up with fork. >From: "Carol" - - - - - - - - - - - - - - - - - - - NOTES : The author of this cookbook hasn't failed me yet! Weight Watcher Points - 8 Calories 423.9, Total Fat grams 5.9 (sat fat 1.4), Cholesterol mg 153, Carbs 35.6, Dietary Fiber grams 2.9 Protein 55.4, Sodium 795 * Exported from MasterCook * Normandy Style Meat Loaf Recipe By :Cooking Light Annual Recipes 1997 Serving Size : 8 Preparation Time :0:15 Categories : Burgers & Loaves Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Vegetable cooking spray 1/2 Tsp anise seed 1 Cup onion -- finely chopped 1/2 Cup port wine **OR** other sweet red wine 1/2 Cup prunes -- pitted and chopped 1 Tbsp. Dijon mustard 3/4 Tsp salt 1/4 Tsp pepper 2 Oz pumpernickel bread slice -- torn 1 1/2 Pounds lean ground pork Preheat oven to 375F. Coat a small saucepan with cooking spray, and place over medium heat until hot. Add anise seeds; saute 1 minute. Add onion; saute 3 minutes or until tender. Add wine and prunes; bring to a boil. cook 3 minutes, stirring occasionally. Combine prune mixture, mustard, salt, pepper and bread in a large bowl; toss well to moisten bread. Let mixture cool slightly. Crumble pork over prune mixture and stir just until blended. Pack pork mixture into a 9 x 4-inch loaf pan coated with cooking spray. Bake for 1 hour or until meat loaf reaches 160F. Let stand in pan 10 minutes. Remove from pan, cut into 16 slices. NOTES : I made several changes because I didn't have the ingredients called for. Here are my substitutions. It called for: I used: Anise seed Fennel seed Pumpernickel Dry Italian bread I had some lean pork loin strips normally used for stir-fry, and ground them in the Cuisinart. The loaf was a bit crumbly. Next time I'll include an egg, or EggBeaters. - - - - - - - - - - - - - - - - - - - NOTES : Oh, my! I had the most scrumptious meat loaf for dinner. This is *definitely* a keeper. It combines all the wonderfulness of comfort food, lowfat and ease of preparation. I made a couple of changes because I didn't have precisely the ingredients called for; they're in the Notes section. Man, this was FINE stuff!! * Exported from MasterCook * Oat Bran Muffins #2 Recipe By :jlee@cccp.net (John Lee) Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups oat bran 1/4 cup oatmeal -- (heaped) 1 tablespoon baking powder 1/4 cup raisins -- (or chopped date/prunes/whatever) 1/8 cup brown sugar 1 1/4 cups skim milk 2 tablespoons rapeseed oil -- or canola oil 14 ounces canned peaches in syrup 2 egg whites You see that it includes egg whites. My own system is to buy 10 or 15 eggs at a time, bin the yolks (high high cholesterol) and tip the whites into individual plastic containers - I use cut up plastic ice cube trays, using a group of four cube spaces for one egg white. Then they go into the freezer. The advantage is that they get frozen straight away so retain their freshness, and they are always available. When I want to use them I just put some boiling water in a shallow dish and lower the egg white containers into the dish. A few minutes later I have thawed egg whites ready to use. One final note. I find it easier to use paper muffin cups rather than just oiling the muffin tray. But muffin cups here are really expensive, about 3 times the price in the States, so whenever I visit the States I bring back loads of American muffin cups! So, if anyone in the UK knows where I can get get muffin cups really cheap please e-mail me. Anyway, here is the recipe. to make 12 muffins Preparation: A. Defrost frozen egg whites B. Set oven to 200C C. Prepare paper muffin cups in muffin tray. 1. Mix all the DRY INGREDIENTS together in a large bowl 2. Strain JUICE from tinned peaches and reserve. 3. Make up total of a little over 1 1/4 cups of the juice topped up with SKIM MILK and pour into a jug. 4. Stir the OIL into peach juice and milk mix. 5. Mash drained PEACHES in food mixer. Stir into oil/milk/juice mix. 6. Add the liquid mix to the dry mix and stir quickly and well. 7. Lightly beat the EGG WHITES and stir quickly into mixture above. 8. Using the 1/4 cup measure, spoon mixture into muffin tray cups. Place in oven and close door. 9. Set timer to 12 minutes **.# Muffins will be done when knife blade comes out clean. Take them out straight away, even if they haven't browned on top, otherwise muffins will be dry. ** Based on an electric fan oven. Conventional ovens will almost certainly take rather longer. Experiment. ANALYSIS BY MICRO COOKBOOK Amount Per Serving Calories 161 (Calories from Fat 36) Percent Total Calories From: Fat 23% Protein 15% Carb. 62% Nutrient Amount per % Daily Serving Value Total Fat 4g 6% Saturated Fat 0g 2% Cholesterol 0mg 0% Sodium 100mg 4% Total Carbohydrate 25g 8% Dietary Fiber 3g 13% Sugars 0g Protein 6g Vitamin A 3% Vitamin C 2% Calcium 0% Iron 8% - - - - - - - - - - - - - - - - - - - NOTES : About twelve months ago I started making oat bran muffins based on Robert Kowalski's recipe - he claims that oat bran can reduce cholesterol levels. My experience is that oat bran muffins work and they significantly reduced my cholesterol levels! So I have a couple every day. I developed my own variation of his basic recipe and added a couple of mashed up bananas which helped to keep the muffins nicely moist. However, bananas are relatively expensive in the UK, but a few months back I noticed that the main supermarkets here have been selling canned sliced peaches at a loss-leader price of 19 pence (one store does even does them at 12 pence - thats about 20 cents) so I decided to try them instead of bananas. The result has been a great success so I thought that you eat-lf guys might be interested in the recipe I now use. * Exported from MasterCook * Oatmeal Cookies #6 Recipe By :Motts Applesauce www.motts.com Serving Size : 36 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup all-purpose flour 1/2 cup granulated sugar 1 teaspoon baking powder 1/2 cup light brown sugar 1/2 teaspoon baking soda 1/4 cup egg substitute -- OR 1 whole egg 1/2 teaspoon salt 1 teaspoon vanilla extract 2 tablespoons vegetable shortening 1 1/3 cups rolled oats 1/4 cup Cinnamon Apple Sauce 1/2 cup raisins Preheat oven to 375F. Lightly spray cookie sheet with cooking spray. In a large bowl, mix flour, baking powder, baking soda and salt. In a separate bowl, whisk together shortening, Cinnamon Apple Sauce, granulated and brown sugars, egg, and vanilla until shortening breaks into pea-sized pieces. Add flour mixture to apple sauce mixture. Mix well. Fold in oats and raisins. Drop rounded teaspoonfuls onto cookie sheet two inches apart. Bake for 10-12 minutes. Remove from oven and cool on cookie sheet for 5 minutes. Remove and place on cooling rack. YIELDS: 36 Cookies Notes: Pantry: Mott's Cinnamon Apple Sauce. (PER SERVING: 60 calories, 1.1 grams of fat. By using Mott's, you save 5 calories and 0.7 grams of fat per serving.) >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange Blueberry Muffins With Streusel Topping Recipe By :Pillsbury Fast & Healthy Mar/Apr 98 Serving Size : 6 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons sugar 1 tablespoon all-purpose flour 1/4 teaspoon cinnamon 2 teaspoons butter or margarine 1 teaspoon grated orange peel 11 ounces fat-free blueberry muffin mix -- or one 10.9oz pkg 1/2 cup orange juice 1 teaspoon vanilla 1 egg white 1. Heat oven to 400F. Spray bottoms only of 6 muffin cups with nonstick cooking spray. 2. In small bowl, combine sugar, flour and cinnamon; mix well. With fork, cut in margarine until mixture resembles coarse crumbs. Stir in orange peel. Set aside. 3. remove blueberries from muffin mix package. Drain and rinse blueberries. Set aside. 4. in medium bowl, combine muffin mix, orange juice, vanilla and egg white; stir just until dry ingredients are moistened. Gently fold in blueberries. Spoon mixture evenly into sprayed muffin cups. Sprinkle each with topping. 5. Bake at 400F for 16 to 20 minutes or until toothpick inserted in center comes out clean. Immediately remove from pan. Serve warm. (PER MUFFIN: calories 210; calories from fat 20 or 10%; total fat 2g; saturated fat 1g; cholesterol 0mg; sodium 250mg; total carbohydrate 45g; dietary fiber 1g; sugars 28g; protein 3g ) Posted to mc-recipe-digest V1 #1291 by Susan on Apr 24, 1998. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange Julius #3 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Beverages Breakfast Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Orange juice 1 cup Crushed ice 2 tablespoon Nonfat dry milk powder 1 Egg white Combine orange juice, ice, dry milk powder and egg white in blender and blend until frothy. Pour into tall chilled glass. >From: "Brownlee, Shari" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange Spice Coffee Cake Recipe By :Calorie Control Council (1998) Serving Size : 12 Preparation Time :1:10 Categories : Breakfast Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/4 cups reduced fat Bisquick 1/2 tsp. baking powder 1/2 cup granulated sugar 1/2 tsp. baking soda 2 packets granulated sugar substitute such as Sweet One 1/4 tsp. ground ginger 2 tablespoon. grated orange peel 1/4 cup nonfat buttermilk 1/2 cup unsalted reduced-calorie margarine 1/4 cup egg beaters(r) 99% egg substitute 3/4 tsp. ground cinnamon 2 tablespoon. orange juice Preheat oven to 350F. In a large bowl, combine Bisquick, sugar, Sweet One and orange peel. With a pastry blender or two knives used scissors fashion, cut in margarine until mixture resembles coarse crumbs. Remove 1/2 cup and set aside. To remaining mixture add cinnamon, baking powder, baking soda and ginger. In another small bowl, whisk together buttermilk, egg substitute and orange juice. Add to crumb mixture in large bowl; mix until just combined. Spray a 9-inch round baking pan with non-stick cooking spray. Spread batter evenly into the pan. Sprinkle reserved crumbs on top of batter. Bake 35-40 minutes or until toothpick inserted in center comes out clean. Cool on rack for 15 minutes. Invert cake onto rack and cool completely. Per serving: 155 calories, 3g protein, 5g fat, 25g carbohydrate, 0mg cholesterol, 315mg sodium. "Low-fat and cholesterol-free, enjoy a delicious slice at breakfast with tea, or for a mid-day coffee break." Copyright 1998 Calorie Control Council http://www.caloriecontrol.org/recipes.html >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : That spicy orange coffee cake that we made - and I posted here - was the first one that we actually liked made with the diet margarine and applesauce tricks and it worked in part (I think) because we used some buttermilk to make up for the lack of 'butter fat' - it was good and crumbly and lasted about 4 days for two people. * Exported from MasterCook * Orange Spice Coffee Cake #2 (Revised) Recipe By :revised: Calorie Control Council (1998) Serving Size : 12 Preparation Time :1:10 Categories : Breakfast Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ___LARGE BOWL___ 2 1/4 cups reduced fat Bisquick 1/2 cup granulated sugar 2 packets sugar substitute -- granulated 2 tablespoons grated orange peel 3 tablespoons whipped diet margarine -- unsalted 4 ounces unsweetened applesauce ***Additions*** 1/2 tsp. ground cinnamon 1/2 tsp. baking powder 1/2 tsp. baking soda 1/4 tsp. ground ginger ___SMALL BOWL___ 1/4 cup lowfat buttermilk 1/4 cup liquid egg substitute 2 tablespoons fresh orange juice ***Additions*** 2 tablespoons quick-cooking oats Preheat oven to 350F. In a large bowl, combine Bisquick, both sugars and orange peel. Add margarine and half of the applesauce. With a pastry blender cut in margarine until mixture resembles lumpy crumbs. Remove 1/4 cup and set aside. To remaining mixture, add add cinnamon, baking powder, baking soda, ginger and the rest of the applesauce. In another small bowl, whisk together buttermilk, egg substitute and orange juice. Add to mixture in large bowl; mix until just combined. Batter will be lumpy. Spray a 9-inch round baking pan with non-stick cooking spray. Spread batter evenly into the pan. Add the oatmeal to the reserved crumb mixture and work with a fork; distribute this on top of batter. Bake 30-35 minutes or until toothpick inserted in center comes out clean. Cool on rack for 15 minutes. Invert cake onto rack and cool completely. Sourced at Copyright 1998 Calorie Control Council http://www.caloriecontrol.org/recipes.html (mc-PER SERVING 18% cff: 147 calories, 3g protein, 3g fat, 27g carbohydrate, 0mg cholesterol, fiber 1g.) >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : The texture of lowfat cakes is often too smooth. But this cake is crumbly; in part because of the still cold whipped margarine and because we combine wet into dry and don't over mix. The toothpick came clean at 25 minutes. I turned off the heat and left the cake in the oven until my nose told me it was dry (35 minutes total time). This cooking on stored heat has helped reduced fat muffins. -- pat "Low-fat and cholesterol-free, enjoy a delicious slice at breakfast with tea, or for a mid-day coffee break." * Exported from MasterCook * Oven-fried Chicken Dippers With Honey Mustard Sauce Recipe By :"Love Them Tenders," DONNA DEANE, LA Times 98/04/22 Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound chicken breast tenders 2 cloves garlic -- minced 1 tablespoon lime juice Salt White pepper Olive oil or nonfat cooking spray 1/3 cup seasoned bread crumbs 1 tablespoon chopped parsley 1 tablespoon chopped cilantro 1/4 cup Dijon mustard OR deli mustard -- coarsely ground 3 tablespoons honey 1. Rinse chicken breast tenders under cold water. Remove any tendons. Pat dry with paper towels. 2. Toss tenders with garlic, lime juice, and salt and pepper to taste. Let stand 10 minutes. 3. Spread tenders in single layer and lightly mist with olive oil. Turn and mist other side. Roll tenders in bread crumbs to coat. Arrange in single layer on baking pan lightly misted with olive oil or nonfat cooking spray. 4. Bake at 500 degrees 5 minutes. Turn and bake until juices run clear when chicken is pricked with fork, about 2 minutes. Sprinkle with parsley and cilantro. 5. Combine mustard and honey. Serve with chicken tenders. (2 main course-servings. Each serving: 516 calories; 1,364 mg SODIUM; 99 mg cholesterol; 2 grams fat; 67 grams carbohydrates; 48 grams protein; 0.08 gram fiber.) Notes: Serves two for dinner. About 6 to 8 for appetizers. >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : * Here's a quick, low-fat version of one of my favorites: oven-fried chicken breast tenders with honey mustard sauce. Tenders, those little strips of meat attached to the underside of the chicken breast, are available at supermarkets. They're a smart choice for low-fat dining, having only about a third the fat of dark chicken meat. * For this sauce, I like the texture of what some manufacturers call brown delicatessen-style mustard with white--basically, a coarser Dijon-style mustard. And it tastes great with the chicken. * These oven-fried tenders make great appetizers or even a good light meal served with a big crunchy salad. * Exported from MasterCook * Paprika Potatoes Recipe By :Chile Head Magazine Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon margarine -- * see note 2 medium onions -- chopped 2 cloves garlic -- minced 2 tablespoons Hungarian mild or hot paprika 1 teaspoon salt 1/2 teaspoon caraway seed 2 pounds new potatoes -- peeled and cut into 1/2 cubes 2 cups chicken broth 1 cup nonfat sour cream 1. Melt margarine in a large saucepan. 2. Add onions and saute over medium-high heat until they are translucent. 3. Add garlic and saute for 1 minute. 4. Reduce heat to very low and stir in paprika, salt and caraway seeds. Cook for 1 minute, stirring constantly. 5. Add potatoes and enough warm chicken stock to barely cover them. Bring the mixture to a boil over high heat, reduce heat to low, cover the saucepan and simmer the mixture for about 20 minutes, or until the potatoes are tender but not failing apart. 6. When potatoes are done, stir in sour cream and serve immediately. >From: Lisa Whittington - - - - - - - - - - - - - - - - - - - NOTES : * Note: Original recipe called for 4 Tbsp butter or lard. Calories: 173 (16% from fat) Fat: 3g Cholesterol: 1mg Carbohydrate: 31g Fiber: 3g Sodium: 968mg * Exported from MasterCook * Pasta Carbonara Recipe By :Nick Stellino Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tbsp Olive Oil -- *Note 5 Tbsp Pancetta -- Or Thick-Sliced Bacon 4 Cloves Garlic 1/4 Tsp Red Pepper Flakes 4 Tbsp Chopped Italian Parsley 3/4 cup White Wine 3/4 cup Nonfat Veg Chicken Broth, Low Sod -- Or Lowfat Chicken Broth 2 Egg Yolks 2 Tbsp Nonfat Parmesan Cheese -- **Note 1/2 Tsp Black Pepper 1/4 cup Pasta Water 1 Lb Pasta Tortellini Or Rigatoni *NOTE: Original recipe used 4 Tbsp olive oil...that much isn't necessary...we reduced it to 2 Tbsp and it was fine. **NOTE: Original recipe used 5 Tbsp regular grated Parmesan cheese... part was added with the yolks and part sprinkled on top when served... I reduced the cheese to cut back on the fat. Cook pasta till al dente or to your liking. Heat olive oil and cook diced pancetta; before pancetta is brown add garlic, red pepper flakes and half the parsley. Add wine and reduce by half. Then add chicken stock bring to boil, simmer 10 - 15 min until reduced to about half again. Remove from heat. In bowl, put egg yolks and 2 Tbsp cheese, black pepper, add water from pasta and whisk together. Put sauce back on fire. Add cooked pasta to sauce and mix well. Bring heat to high. Add in egg yolks and continue to toss to coat pasta... do this with the frypan/saute pan held above the heat or you will have scrambled eggs and you don't want that. Plate and serve with extra cheese and chopped parsley sprinkled on top if desired. This was fabulous!! Definitely a keeper. Entered into MasterCook and tested for you by Reggie & Jeff Dwork . Prepared by Susan Jackson - - - - - - - - - - - - - - - - - - - NOTES : Well, since we haven't left for our trip yet, Susan cooked dinner for us. I picked out this recipe and she prepared it. It was absolutely wonderful. Definitely a keeper!! Cal 598 Fat 12.6g Carb 88.2g Fib 3.1g Pro 26.1g Sod 599g CFF 19.9% * Exported from MasterCook * Peach Almond Cake Recipe By :Johanna Burkhard, The Comfort Food Cookbook, Robert Rose Serving Size : 8 Preparation Time :1:15 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups whole wheat flour -- see note 1 3/4 cup granulated sugar 2 tablespoons granulated sugar 1 1/2 teaspoons baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 2 large eggs 1/2 cup plain lowfat yogurt -- see note 2 1/4 cup butter -- melted 1/2 teaspoon almond extract 3 peaches -- peeled and sliced 3 tablespoons blanched almonds -- sliced 1/2 teaspoon cinnamon 1. Preheat oven to 350F 2. In mixing bowl, blend flour, 3/4 cup sugar, baking powder, baking soda and salt. 3. In another bowl, beat eggs, yogurt, melted butter, and almond extract until smooth. 4. Stir into dry ingredients to make smooth, thick batter. 5. Spoon batter into greased 9-inch springform pan or other round cake pan. Arrange peach slices on top in circular fashion. 6. In small bowl, combine almond slices, 2 tablespoons sugar, and cinnamon. Sprinkle over peaches. 7. Bake in preheated 350F oven 45 to 50 minutes or until done. >From: "ellen@qnetix.ca" - - - - - - - - - - - - - - - - - - - NOTES : 1.The recipe listed all-purpose flour, but I used whole wheat flour. 2. The recipe calls for plain yogurt, but I always use Biobest 1% fat active-culture yogurt (made by Astro), so I have entered the ingredients in this manner to determine the nutritional content. Hi everybody. Jane is the only one of you to have actually tasted these cakes, and she has survived the experience. The original recipe ran in the Toronto Star last summer (I think), and I have made it several times. On the weekend, I adapted it so that Eric(Jane's husband, for those of you who don't know who I'm writing about) could eat some too in spite of his allergies to things that grow on trees. In my opinion, the raspberry version is actually better, but Doug says I shouldn't throw out the peach cake recipe just yet.Believe it or not, both recipes contain less than 30% calories from fat. The raspberry cake has the lower amount, because it lacks almonds. I couldn't find the springform pan on Saturday, so I used a * Exported from MasterCook * Peach Becky Pie Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package jello sugar-free instant pudding mix -- (4-serving) 2/3 cup carnation nonfat dry milk powder 1 1/4 cups water 1 cup cool whip lite 2 cups peeled and chopped fresh peaches -- (about 3 medium peaches) 1 Keebler butter-flavored piecrust -- (6-ounce) 1/4 cup raspberry spreadable fruit spread in large bowl, combine dry pudding mix and dry milk powder. Add water. Mix well using a wire whisk. Blend in 1/2 cup cool whip lite. Add chopped peaches. Mix gently to combine. Spread mixture evenly into piecrust. Refrigerate while preparing topping. In a small bowl, stir raspberry spreadable fruit until soft. Add remaining 1/2 cup cool whip lite. Mix gently to combine. Spread topping mixture evenly over set filling. Refrigerate at least 2 hours. Cut into 8 servings. Each serving equals: diabetic - 1 starch * 1 fruit * 1 fat calories - 194 fat - 6gm protein - 3gm carbohydrate - 32gm sodium - 323mg fiber - 2gm *note - exchanging cool whip free for the cool whip lite will not lessen the quality of this recipe. >From: Kat - - - - - - - - - - - - - - - - - - - NOTES : (SERVES 8) * Exported from MasterCook * Peach Cream Cheese And Variations Recipe By :"Meghan E Gray-Leckrone" Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup nonfat cream cheese 1/2 cup peach pie filling 2 tsp cinnamon -- or to taste -- (2 to 3) Microwave cream cheese on high approximately 10-15 seconds. Cut up large peach pieces in pie filling and stir together, adding cinnamon. Makes 1 cup. Other flavors of cream cheese I like, and which could be made in fat free and low fat versions very easily: Raspberry (use raspberry all fruit preserves) Raspberry Chocolate Chip (the version the bagel place makes is FULL FAT. I got some by mistake once and it was really good, but I'm going to try it in fat free and see if I can improve it.) Apple Cinnamon I really only go for the sweet flavors, but I would imagine that any variety of great results could be had by stirring in packages of salad dressing mix with the cream cheese, too. Also, some dry soup mixes would probably work. - - - - - - - - - - - - - - - - - - - NOTES : My hubby, as some of you may know, works in a bagel place. They make all kinds of flavored cream cheeses. Most of theirs aren't fat free. One of my favorites was the Peach. They quit making it because no one bought it, so I developed the following recipe: * Exported from MasterCook * Pina Colada Smoothie Recipe By :jenk@midplains.net (Jennifer) Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces crushed pineapple 6 ounces pina colada yogurt -- to 8 oz pineapple juice The fastest breakfast that's great on the road in summer: Freeze 1 8-oz. can crushed pineapple. Take it out to thaw for 20 min. or while you shower. Mix in the blender with 6-8 oz. sugar free pina colada yogurt and a drizzle of pineapple juice until desired consistency. If you time it just right, it will come out tasting like a frozen desert. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Poppy Seed Sticks Recipe By :Living, Martha Stewart Serving Size : 30 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package frozen puff pastry -- (17 1/4 Oz) 3 Lg Egg Yolks -- Beaten 3/4 Tsp Salt 1/4 Tsp Freshly Ground Pepper 1/4 cup Poppy Seeds The dough for these sticks is easiest to shape when it's firm. If your pastry becomes too soft, place it in freezer until it has hardened again. Heat oven to 425F. Line two baking sheets with parchment paper. Dust a clean work surface with flour, and roll each piece of puff pastry into a 10 x 14" rectangle, lass than 1/8" thick. Transfer the rolled-out dough to baking sheets; refrigerate for 15 min. Remove dough from refrigerator, and generously brush one puff-pastry sheet with egg yolk. Sprinkle the salt and pepper over the sheet, then cover with poppy seeds. Brush the second pastry sheet with egg yolk, and place on top of first, yolk sides together. Gently press the two sheets together so the poppy seeds stick between them. Return the pastry to refrigerator, and chill another 15 min. Remove the pastry from the refrigerator, and brush the top generously with the remaining egg yolk. Using a pizza wheel or a long sharp knife, cut the dough into 10" long strips that are 1/4" wide. Hold a piece of dough in the middle, and start twisting in the direction of each end; twist until entire piece of dough is tightly coiled. Transfer twist to a baking pan; press the ends to metal. Repeat with the remaining dough. Bake until the sticks are golden brown, about 8 min. Transfer to a wire rack to cool completely, and store in an airtight container up to 1 week. Entered into MasterCook by Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Poppy Thyme Egg Rolls Recipe By :Woman's World, 4/7/98 Serving Size : 20 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cup Warm Milk -- (105 - 115 Deg F) 2 Tbsp Honey 2 1/4 Tsp Active Dry Yeast 1/3 cup Butter Or Margarine Melted, Cooled 3 Egg Yolks 1 Tbsp Chopped Fresh Thyme -- Or 1 Tsp Dried Thyme 1 1/4 Tsp Salt 4 cup All-Purpose Flour -- To 4 1/4 C Divided 1 Egg White 1 Tbsp Poppy Seeds Combine milk, honey and yeast; let stand until bubbly, about 5 min. Stir in butter, yolks, thyme and salt until combined. Stir in 3 1/2 C flour until combined. Turn dough out onto lightly floured surface. Knead in remaining flour until dough is no longer sticky. Continue kneading until smooth, 8 - 10- min. Place in oiled bowl; turn to coat. Cover; let rise in warm place until doubled in bulk, 45 - 60 min. Punch down dough. Turn out onto work surface; knead 2 min. Cover with plastic wrap. Let stand 20 min. Preheat oven to 375F. Coat two 9" round cake pans with nonstick spray. Cut dough into 20 equal pieces. Roll each piece into 9" long, 1/2" thick rope. Carefully tie each rope into knot. Arrange knots in pans. Cover; let rise in warm place until almost doubled in bulk and sides of rolls are touching, about 20 min. Beat egg white with 1 Tbsp water. Brush over rolls; sprinkle with seeds. Bake 30 - 35 min or until golden. Cool in pans on racks 5 min. Remove from pans; cool on racks. Makes 20 rolls Time in kitchen: 45 min Ready to serve in: 3 hrs, 20 min Entered into MasterCook by Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : These might be nice for Easter. * Exported from MasterCook * Pureed Carrot Soup 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 Want To Ry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 7 cups water 12 medium carrots -- cut into pieces 1/4 lemon with peel 2 tablespoons light miso -- or to taste 2 tablespoons fresh dill Bring water to a boil. Add carrots and lemon. Cover and simmer until carrots are tender, about 10 to 20 minutes. Remove lemon and discard. Puree in blender or food processor with miso, and garnish with fresh dill. Top with some Sesame Salt: 1 part sea salt to 8-10 parts sesame seeds: pan roast (dry skillet) the seeds until they begin to pop. Remove from heat, mix with salt. Store in a spice jar in the refrigerator. Also called "Gomasio." REF: DIET FOR ALL SEASONS, by Elson M. Haas (Paperback - ISBN 0890877327 - Celestial Arts - 1995) >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : A pureed carrot soup using carrots, onion, garlic, and celery with a squeeze of fresh ginger is a spicier autumn choice. * Exported from MasterCook * Quick Corn Chowder Recipe By :SoyFoods Newsletter Serving Size : 5 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 medium potatoes -- cut into 1/2" cubes 1 medium onion -- chopped 2 cups water 1 teaspoon bouillon powder 2 teaspoons dried parsley 1/2 teaspoon salt 1/8 teaspoon pepper 14 1/2 ounces canned cream-style corn 1 cup soy milk In a medium saucepan combine the potatoes (well-scrubbed, but unpeeled if you prefer), onion, water, bouillon, parsley, salt and pepper. Bring to a boil, reduce heat and simmer until potatoes are tender (15-20 minutes). Remove pan from heat and stir in the corn. Put two cups of the mixture into a blender container and briefly puree. (Do not overblend or potatoes will become gummy.) Return the pur ed mixture to the pot. Stir the soymilk into the pot and heat through. Taste to adjust seasonings and serve. (Yield: 5 servings. Serving size: 1 cup. PER SERVING: 155 calories, 1 g total fat (0.2 g sat fat), 5 g pro, 33 g carb, 594 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. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quick Food Ideas Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Quick & Simple Ideas Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** My all-time favorite lunch sandwich is turkey and fat-free cheese rolled into a tortilla with lettuce then dipped into an individual cup of salsa (Chi-chi's makes them). One of my favorite "I'm trying to lighten up" suppers is 1 cup low-fat cottage cheese with fresh chives mixed in on top of 6 popcorn cakes. I like apples sliced up and sprinkled with cinnamon and equal. [jenk@midplains.net (Jennifer)] ***** How about low-fat cream cheese on a bagel with a thin slice of smoked salmon. Caviar is good too! Stagg Ranch House Chicken Chili (1/3c.) on a fat-free tortilla with 1 tbsp. of sour cream and some chopped onions. (175 calories) Canned chunk pineapple with a few marshmallows, a "sprinkle" of coconut, some sliced bananas, raisins, dried cranberries, or fig pieces combined with fat-free vanilla yogurt. Toasted English Muffin with peanut butter and raisins. If you spread the peanut butter on the "flat"side you use less. An apple and banana in the blender with enough orange juice to liquefy. Very filling. [Mary ] ***** One of my new favorite lunches is Weight Watchers Smart Ones Beans & Rice. I heat it up and stuff tortillas with it. A little ff sour cream and this is a very filling lunch or dinner. In fact, I usually split it between my husband & myself. [Penchard ] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quinoa Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Information, Tips, Misc. Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Quinoa: Native to the Andes and about the size of sesame seeds, quinoa (pronounced KEEN-wa) has a more impressive protein profile than that of wheat and contains numerous amino acids (lysine, cystine, and methionine) not normally found in grains. It's al so very quick-cooking, delicious, and easy to digest. Quinoa must be carefully swooshed in water and rinsed multiple times until the water runs clear to remove all the bitter saponin coating (believe to be a natural insect repellent). Packaged quinoa tends to be cleaner than quinoa bought in bulk. Rinse the quinoa just before cooking and drain it thoroughly. If the grain sits for 5 to 10 minutes in a moistened condition, the seeds begin to soften and this throws off the cooking time. Plain-cooked quinoa has a slightly grassy taste, so I prefer to cook it in vegetable stock with a few cloves of garlic or perhaps a generous pinch of dried herbs. I have experimented with toasting the quinoa before cooking, but I don't think it's worth the effort: The grain has a lovely nutty quality and slight crunch without any extra fussing. The trick to preparing quinoa is to be stingy on the water and the cooking time. It can turn to mush in a flash. Be on guard! Properly cooked, it will be light, fluffy, and transparent, with a small white filament (the sprout) dangling visibly. At the end of cooking time, if there's unabsorbed liquid in the pot and the quinoa is tender, simply pass it through the strainer. Quinoa's mild flavor makes it a very versatile grain. Substitute it for bulgar for a sensational Tabbouleh, or dye it scarlet with some raw beets and serve it warm or at room temperature. It's also a natural cooked with corn, another native American. For a special treat, mail-order Ernie New's organic black quinoa; it's gorgeous to look at, and has a delightful nutty taste. Warning: Ernie's black quinoa needs lots of rinsing and a minute or two more of cooking. BLACK QUINOA source: : Ernie New : White Mountain Farm, Inc. : 8890 Lane 4 North : Mosca, CO 81146 : 719-378-2436 Source: Recipes from an Ecological Kitchen - by Lorna J. Sass : ISBN: 0-688-1051-1 >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quinoa Mandarin Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Salad Dressings Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- SALAD 1 cup uncooked quinoa 1 can mandarin orange segments -- (11-0z) drained -- reserving liquid 6 ounces fresh snow pea pods -- (2 cups) trimmed-cut in half diagonally 1/3 cup green onions -- sliced Leaf Lettuce leaves DRESSING 1 Tbsp. honey 1/4 tsp. salt 3 Tbsp. apple cider vinegar 2 Tbsp. canola oil 1/8 tsp. hot pepper flakes Rinse quinoa thoroughly with running cold water, drain well. Add enough water to reserving mandarin orange liquid to make 2 cups. In a med. saucepan, combine quinoa and orange liquid mixture. Bring to a boil. Reduce heat to med. low, cover and simmer 14 to 16 minutes or until quinoa is tender and liquid is absorbed. Remove from heat. Stir in pea pods and onions. Cool 10 minutes. Meanwhile, in small jar with tight-fitting lid, combine all dressing ingredients, shake well. Refrigerate until serving time. In med. bowl, combine quinoa mixture and mandarin orange segments. Cover; refrigerate at least 1 hour or until chilled. Just before serving, line 4 individual salad plates with lettuce. Pour dressing over salad, stir gently to coat. Spoon salad onto lettuce-line plates. 4 (1-1/2 cup) servings >From: MOMnAaron - - - - - - - - - - - - - - - - - - - NOTES : To make it special-Top this salad with toasted slivered almonds to complement the slightly nutty flavor of the quinoa. * Exported from MasterCook * Ranch Salad Dressing Recipe By :SoyFoods Newsletter Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cups soy milk -- OR dairy milk 1 package silken tofu * from 10.5 to 12 ounces ***SALAD DRESSING MIX*** 1 package ranch dressing packet 1-oz Put the soymilk, silken tofu and dressing mix into a blender container. Whirl until well blended, scraping down sides if necessary. Put dressing into a jar and store in the refrigerator. (Yield: 2-1/2 cups (10 servings). Serving size: 1/4 cup. PER SERVING: 42 calories, 1 g total fat (0.1 g sat fat), 3 g pro, 4 g carb, 231 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 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Raspberry Lemon 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 -------- ------------ -------------------------------- 1/2 cup lowfat vanilla yogurt 3 tablespoons oil 1 tablespoon fresh lemon juice 2 egg whites 1 1/2 cups all-purpose flour 3/4 cup sugar 2 teaspoons baking powder 1 teaspoon grated lemon peel 1/4 teaspoon salt 1 cup frozen whole raspberries not in syrup 2 tablespoons sugar 1. Heat oven to 400. Spray bottoms only of 12 muffin cups with nonstick cooking spray. 2. In small bowl, combine yogurt, oil, lemon juice and egg whites; blend well. Set aside. 3. Lightly spoon flour into measuring cup; level off. In medium bowl, combine flour, 3/4 cup sugar, baking powder, lemon peel and salt; mix well. Stir in frozen raspberries. 4. Add yogurt mixture to flour mixture; stir just until dry ingredients are moistened. Spoon batter evenly into sprayed muffin cups. Sprinkle each with 1/2 teaspoon sugar. 5. Bake at 400 for 16 to 20 minutes or until tops are golden brown and toothpick inserted in center comes out clean. Immediately remove from pan. Serve warm. (Per muffin: calories 170; calories from fat 35 or 21%; total fat 4g; saturated 1g; cholesterol 0mg; sodium 140mg; total carbohydrate 31g; dietary fiber 2g; sugars 19g; protein 3g) Posted to mc-recipe-digest V1 #1291 by Susan on Apr 24, 1998. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Raspberry Topped Cake, Adapted From Peach Almond Cake Recipe By :Johanna Burkhard, The Comfort Food Cookbook, Robert Rose Serving Size : 8 Preparation Time :1:15 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups whole wheat flour -- see note 1 3/4 cup granulated sugar 2 tablespoons granulated sugar 1 1/2 teaspoons baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 2 large eggs 1/2 cup plain lowfat yogurt -- see note 2 1/4 cup butter -- melted 1/2 teaspoon vanilla extract 1 package raspberries, frozen 1. Preheat oven to 350F 2. Thaw frozen raspberries (sorry, I can't remember the net weight of the package, but the manufacturer was Green Giant, and they were sugar-free) 3. In mixing bowl, blend flour, 3/4 cup sugar, baking powder, baking soda and salt. 4. In another bowl, beat eggs, yogurt, melted butter, and vanilla extract until smooth. 5. Stir into dry ingredients to make smooth, thick batter. 6. Combine thawed raspberries with 2 tablespoons granulated sugar. 7. Spoon batter into greased 9-inch springform pan or other round cake pan. Spread raspberry mixture on top. 8. Bake in preheated 350F oven 45 to 50 minutes or until done. >From: "ellen@qnetix.ca" - - - - - - - - - - - - - - - - - - - NOTES : [This is an adaptation of a recipe for peach almond cake, changed so it could be served to a friend with allergies to tree nuts and fruits. It tasted better than the peach almond version]. 1.The recipe listed all-purpose flour, but I used whole wheat flour. 2. The recipe calls for plain yogurt, but I always use Biobest 1% fat active-culture yogurt (made by Astro), so I have entered the ingredients in this manner to determine the nutritional content. Hi everybody. Jane is the only one of you to have actually tasted these cakes, and she has survived the experience. The original recipe ran in the Toronto Star last summer (I think), and I have made it several times. On the weekend, I adapted it so that Eric(Jane's husband, for those of you who don't know who I'm writing about) could eat some too in spite of his allergies to things that grow on trees. In my opinion, the raspberry version is actually better, but Doug says I shouldn't throw out the peach cake recipe just yet.Believe it * Exported from MasterCook * Red And White Bean Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 plum tomatoes 1 medium cucumber 1 can Great Northern beans -- (16 ounce) rinsed and drained 15 1/4 canned red kidney beans -- rinsed and drained -- to 19-ounce 2 tablespoons dried parsley flakes 2 tablespoons white wine vinegar 1 tablespoon olive oil -- or salad oil 1/2 teaspoon salt 1/4 teaspoon pepper Serves: 4 Total Time: 10 minutes 1. Discard seeds from plum tomatoes; dice tomatoes. Peel cucumber, leaving some green on. Discard seeds from cucumber; dice. 2. In medium bowl, combine tomatoes, cucumber, beans, and remaining ingredients. >From: Katherine Rodman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Veggie Pizzas Recipe By :Peta Compassionate Cooks Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pizzas & Calzones Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 small eggplant -- sliced 1 medium zucchini -- sliced 1 red onion -- cut into small wedges 1 red bell pepper -- thinly sliced 1 yellow bell pepper -- thinly sliced 1 Tbsp. olive oil 1 Tbsp. balsamic vinegar 1/2 tsp. dried thyme 1/4 tsp. black pepper 4 individual pizza shells 1/2 cup tomato sauce Preheat the oven to 425 degrees F. Combine the eggplant, zucchini, onion, bell peppers, oil, vinegar, thyme, and pepper in a large baking dish and toss to mix well. Bake, stirring occasionally, for 20 minutes or until the vegetables are tender. Set aside. Place the pizza shells on baking sheets. Spread about 2 Tbsp. of tomato sauce on each pizza shell, then top with the roasted vegetables. Bake for 10-12 minutes, or until the pizza shells and vegetables are heated through. >From: Abtaxel - - - - - - - - - - - - - - - - - - - NOTES : I personally just haaaaaaave to include mushrooms. Vary the veggies to personal taste!! * Exported from MasterCook * Russian Beet Salad Recipe By :A DIET FOR ALL SEASONS (1995) Haas & Manzolini Serving Size : 5 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 beets -- -2.5inch diameter 1/4 cup cider vinegar 1 medium clove garlic -- minced 2 teaspoons honey 1/2 teaspoon salt 1/2 cup minced red onion 2 scallions with greens -- minced 1 medium cucumber -- peeled and seeded and finely chopped 2 hard-boiled eggs -- chopped -- yolks are optional 2 tablespoons fresh dill -- minced 1 cup yogurt -- up to 2 OR sour cream OR a combination fresh black pepper -- to taste Serves 4 to 5. Trim the beets of their stems and greens, and place them in a medium-large (non reactive) saucepan. Cover them with water, bring to a boil, and cook until they are tender enough for a fork to slide in easily (about 25 minutes). Meanwhile, combine the vinegar, garlic, honey, and salt in a medium-large bowl. Stir until well-combined. Rinse the cooked beets under cold running water as you rub off their skins. Chop them into l/2-inch bits, and while they are still warm, add them to the vinegar mixture. Let stand 30 minutes. Add all remaining ingredients. Mix well, and chill until very cold. Variations: Or roast beets, 350F, covered for about 45 minutes or more. Let stand until cool enough to handle. Just the beets with pickling juice, and diced jicama and/or firm tofu instead of the egg white. Serve yogurt mixed with cucumbers on side. Just this with mesclun. >THE ENCHANTED BROCCOLI FOREST (Revised) by Mollie Katzen; 1995 :DIET FOR ALL SEASONS, by Elson M. Haas (MD) (Paperback - ISBN 0890877327 - Celestial Arts - 1995) >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : The variation was "oddly good" - oddly like in unexpected blend of sweet sour, soft and crisp. Love roasted beets. *Excerpt from THE ENCHANTED BROCCOLI FOREST (Revised) by Mollie Katzen, 1982 1995 Ten Speed. TIME TIP: Boil the eggs at the same time as the beets; prepare the marinade in the meanwhile. * Exported from MasterCook * Russian 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 cup chickpeas -- garbanzos 1/2 cup kidney beans 1 cup barley 8 cups water 1 onion 1 carrot 1 turnip 1/4 small cabbage head -- shredded 2 tablespoons corn oil OR sesame oil 1 teaspoon sea salt 2 tablespoons shoyu OR tamari -- to taste 1 handful parsley -- chopped Wash the chickpeas and beans separately, then soak each separately in 2 cups cold water for 8 hours; or bring to a boil, simmer for 2 minutes, and allow to soak in the warm water for 2 hours. Drain beans; add fresh water to cover. Bring beans and chickpeas to a boil; reduce heat, cover, and simmer for 30 minutes. Then combine the beans and chickpeas with their cooking water in a 4- to 6-quart pot. Add the barley and remaining 4 cups of water; cover and bring to a simmer, cooking for 40 minutes. Chop the onion, dice the carrot and turnip, and shred the cabbage. Heat the oil in a large skillet over medium heat; add the onion and saute, then add the rest of the vegetables, stirring well after each addition. Continue to saute for 10-15 minutely Now stir the vegetable mixture into the beans and barley; add more water if needed and simmer for 25 minutes. Season. Garnish the soup with chopped parsley and serve. REF *Recipe from THE BOOK OF WHOLE MEALS: A Seasonal Guide to Assembling Balanced Vegetarian Breakfasts, Lunches and Dinners, by Annemarie Colbin, 1985 Ballantine. *Reprinted in DIET FOR ALL SEASONS, by Elson M. Haas (MD) (Paperback - ISBN 0890877327 - Celestial Arts - 1995) >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sauteed Sweet Potatoes And Peppers Recipe By :Fast & Healthy, December 1997 Serving Size : 8 Preparation Time :0:30 Categories : Eat-Lf Mailing List Potatoes Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds sweet potatoes -- peeled and cut into 1/2 inch cubes 2 cups chopped onions 1 large red bell pepper -- finely chopped 1/3 cup water 1/2 teaspoon salt 1 dash pepper 1/4 cup chopped fresh chives 1. In large nonstick skillet, combine all ingredients except chives. Bring to a boil. 2. Reduce heat to medium; cover and cook 13 to 15 minutes or until potatoes are tender. Sprinkle with chives. >From: Lisa Whittington - - - - - - - - - - - - - - - - - - - NOTES : I had this for dinner tonight served over rice and it was so good that I just wanted to share. I ended up using 2 pans since it wouldn't fit into 1 nicely. I also found that I needed to use more water, approximately 1 cup per pan which cooked off. Calories: 82 (3% from fat) Fat: .3g Cholesterol: 0mg Carbohydrate: 19g Fiber: 3g Sodium: 143mg * Exported from MasterCook * Savory Brussels Sprouts Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lb. Brussel sprouts -- ends trimmed and halved lengthwise 2 Tsp. unsalted butter 4 scallions -- white and pale -- green part only, cut into 1/4 inch slices Prep: 5 min, Cook: 10 min. Place Brussels sprouts in a steamer basket over boiling water. Cover saucepan and steam 5-6 minutes or until tender. Drain Brussels sprouts and place under cold running water. Drain thoroughly. Melt butter in a heavy nonstick skillet over medium heat. Saute scallions 5 minutes or until softened. Add Brussels sprouts and saute another 5 minutes. Season with salt and pepper to taste. I like to add a bit of red pepper for color....sometimes a sprinkle of sesame seeds or pine nuts. >From: Abtaxel - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Scallop And Vegetable Newburg Recipe By :Cooking Light - Jan./Feb., 1997 Serving Size : 7 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup diced carrot 1 cup chopped zucchini 1 1/2 lbs bay scallops 1/3 cup all-purpose flour 2 cup evaporated skim milk 1 tbsp dry sherry 1/2 tsp salt 1/8 tsp pepper vegetable cooking spray 3/4 cup fresh bread crumbs 3 tbsps grated fresh Parmesan cheese 1 1/2 tbsps margarine -- melted 3 1/2 cup hot cooked rice 1. Steam carrots, covered, 2 minutes. Add zucchini, and steam, covered, 2 minutes or until vegetables are tender. Set aside. 2. Pat scallops dry with paper towels, and set aside. 3. Place flour in a large saucepan. Gradually add milk, stirring with a whisk until blended. Place over medium heat; cook 5 minutes or until thick, stirring constantly. Add scallops; cover and cook 5 minutes or until scallops are done, stirring occasionally. Stir in carrot, zucchini, sherry, salt and pepper; cook 2 minutes, uncovered, or until thoroughly heated. 4. Spoon mixture into a 2 qt shallow baking dish coated with spray. Combine breadcrumbs, cheese, and margarine; stir well. Sprinkle over scallop mixture. Broil 2 minutes or until golden. Serve over rice. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : Had this for dinner last night and it was very good. I found that it needed more sherry (I probably put in 1/4 cup total) and I tried making it without the salt, but it needed it.