* Exported from MasterCook * 1-2-3 Pepper Seared Tuna Recipe By :1-2-3 Recipes by Rozanne Gold (1996) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 mangos -- ripe 6 tablespoons chopped fresh cilantro plus whole leaves -- for garnish 24 ounces tuna steaks cut into equal sized portions About 1 hour before serving, peel the mangoes with a sharp knife. Cut the flesh away from the pit, dice it into 1/4-inch pieces, and put it in a small bowl. Add the chopped cilantro and a pinch of salt and mix well. Chill for 30 minutes. Lightly press 1/2 teaspoon butcher - grind black pepper into one side of each tuna steak. Sprinkle lightly with salt. Place the fish, pepper side down, in a large non-stick skillet. Cook on both sides over medium - high heat until the fish is seared on the outside but still pink in the center. Cut the tuna on the bias with a sharp knife into 1/2 inch slices. Mound mango relish in the center of each plate. Arrange the tuna slices, overlapping to form a circle around the relish. Garnish with fresh cilantro leaves. Serves 4. 292 CALORIES, 9g fat (27% cff) SOURCE: "1-2-3 Recipes" by Rozanne Gold, Viking Press 1996 featured on good morning america >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * African Vegetable Stew Recipe By :"Recipes from the Heart", Chris Leishman Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cup. vegetable stock 3 cup. chopped yellow onions 3 Tbsp. minced fresh garlic -- (3 to 4) 1 1/2 Tbsp. ground coriander 1 Tbsp. paprika 1 Tbsp. ground cumin 1 1/2 tsp. black pepper 1/2 tsp. chili powder 1 1/4 cup. canned diced tomatoes -- drained 1/2 cup. chopped cilantro 2 cup. zucchini coins 3 cup. cauliflower florets 2 1/2 cup. baby carrots 2 cup. sweet potatoes -- peeled chopped or yams Wilt the onions and garlic with a little of the stock in a heavy-bottomed pan large enough to hold the entire stew. Toast the spices in a dry skillet until just beginning to smoke. Transfer to a plate and set aside until cool. Add the spices and tomatoes to the onion mixture and cook until heated through. Blanch each vegetable in boiling stock until just tender. Add the vegetables and cilantro to the tomato mixture. Cook together until the sauce is the desired consistency. Per serving: Calories 108, Protein 4 gm, Fat 1 gm, Carbohydrates 24 gm, Sodium 430 mg. - - - - - - - - - - - - - - - - - - - NOTES : This recipe comes from my cooking teacher, Christine Leishman, who's the executive chef here at UCSF. She helped with Dean Ornish's very low fat diet plans here at UCSF, and has made the cafeteria at Moffitt Hospital one of the only hospital eateries I know of that where the food is actually extremely tasty-- and very good for you. She started her career at Greens Restaurant here in San Francisco, and then studied cooking in France for several years. As a teacher she's been wonderful. I've learned a LOT about low-fat cooking from her, and her recipes are really simple and wonderful. She recently published a cookbook through UCSF called "Recipes from the Heart" and I highly recommend it. >From: Lisa Canjura-Clayton * Exported from MasterCook * Alegria (Amaranth Bars) Recipe By :Rebecca Wood, Exotic Grains 1999 Serving Size : 24 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup amaranth -- divided use 1/2 cup pure maple syrup INTRO - In Mexico and India, cakes or bars of sweetener-bound popped amaranth are often sold by street Vendors. Known as alegria in Mexico and luddos in India, these sweet treats are rather like sesame candy in appearance. The only trick to popping amaranth is having a very hot and thin pan -- and it's a trick worth learning. You will also need a candy thermometer. Alegria means happy in Spanish and that's how this candy makes you feel. 1) Heat a wok (preferably deep) or large saucepan (not a cast iron pot or a pan with low sides) over high heat. Add 1/4 cup of the amaranth and stir constantly until most of the grains have popped and those that do not pop are a shade or two darker. Remove from the pan. Repeat with the remaining amaranth. Set aside. 2) Place syrup in a medium saucepan over medium-high heat. Bring to a soft boil. Boil for about 7 minutes or until it reaches 244 degrees F. on a candy thermometer. Stir in amaranth, stirring just enough to coat. Scrape onto a large platter. Smooth out to l/2-inch thickness, allow to cool for 2 minutes or until it is partially set. Cut into fingers. Wrap any that are not eaten immediately airtight and store in a cool, dry place. These will keep for a month or more Rebecca Wood, Exotic Grains 1999: paper presented at the IACP April 1999. MC sent by kitpath@earthlink.net 4/22/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Applesauce Fudge Brownie Mix (Small Batch) Recipe By :Betty Crocker's Smart Size Pouch / Adapted Serving Size : 9 Preparation Time :0:45 Categories : Cakes & Frostings Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 1/4 ounces brownie mix unprepared 1/2 cup applesauce, unsweetened -- drain to yield about 1/3-cup -- see note 2 tablespoons lowfat buttermilk 44 grams egg -- one medium -----ADDITIONS------ raspberry preserves toasted almonds -- thinly sliced confectioner's sugar PREHEAT oven to 350F. Spray bottom of a 8- or 9-inch square pan. 1) In a bowl, combine ingredients. Beat by hand 50 strokes. Batter will be grainy and slightly shiny. Pour into prepared pan. 2) Bake 26 to 30 minutes, or until center is done (brownie may still stick slightly to a toothpick). Do not over bake. The brownies continue to bake as the cool. The longer they cook, the tougher they get. Don't let them "shine." 3) Let cool. Cut into 9 servings: each 144 cals, 2 g fat (13% cff). --est by MasterCook VARIATION: Bob's Brownies: While brownies are still warm, spread 3 tablespoons raspberry "just fruit" preserves (or raspberry - blueberry preserves). Top with thinly sliced toasted almonds (skin still on). Let cool. Dust with confectioner's sugar. Serve with frozen French vanilla yogurt and mint leaves. PACKAGE DIRECTIONS: combine with 1/4-cup vegetable oil, 2 tablespoons water (or double that for brownie-cakes) and 1 large (50g) egg. Bake 22 to 26 minutes. Serves 9, each 190 cals, 7.8 g fat (37% cff). --est by Mfg. Tested by Bob and Pat posted 4/99. - - - - - - - - - - - - - - - - - - - NOTES : * Did you know that you can substitute plain applesauce for the oil in many recipes? You can! Try it next time you make a packaged cake or brownie mix. If you prefer your brownies to be cake like, add the applesauce straight from the jar. If you prefer them chewy, drain the applesauce for 4 or more hours (in the refrigerator). The applesauce will lose about 33% of its bulk. I use buttermilk to replace some of the fat. (I'm told that lowfat yogurt is also good) The recipe uses one egg. If it used more than one, I would replace the extra(s) with egg white or egg substitute. Notice, too, that we increase the baking time. I'm not much of a baker but I have this one down - pat!-D Start with a package mix for brownies and replace butter or oil with a combination of applesauce and reduced fat buttermilk. (Tested) If you want a fancier brownie for parties, see "bob's" variations. * Exported from MasterCook * Apricot Foster Sunday (Ideas For Canned Fruit) Recipe By :Alice Harding for Del Monte Foods Serving Size : 4 Preparation Time :0:07 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 15 1/4 ounces apricot halves almond flavored -- undrained 1/3 cup firmly packed brown sugar 2 teaspoons butter or margarine -- may be tripled 1 pint nonfat vanilla ice cream or frozen yogurt 1. Drain fruit, reserving syrup in small saucepan. Bring to boil. Reduce to medium-low. Simmer 4 minutes. 2. Stir in brown sugar and butter; cook until thickened, stir constantly. Add apricots; heat through. Spoon over scoops of ice cream. 1999: Del Monte introduced canned fruit with spice and other flavors. These new products essentially work as two ingredients in one. IDEAS: * SORBET - freeze two cans of Harvest Spiced Peaches; run cans under warm water until fruit slips out. Dice fruit and blend in a food processor. Serve immediately or return to the freezer and scooped into dessert glasses later. * SMOOTHY - blend Raspberry Flavored Peaches with some of the syrup and vanilla frozen yogurt * PUREED FRUIT - To cut some of the fat from muffins and to add flavor, puree Almond Flavored Apricot Halves and substitute the pureed fruit for some of the fat (up to 75%), or for the amount of liquid called for in a recipe or on a package mix. GENERAL ADVICE (from Prevention's archives): Experiment. You can reduce fat in baked goods by using pureed fruit in place of fat. When modifying a recipe, make changes gradually so that you keep the taste as you make the recipe more healthful. If your recipe calls for a cup of fat--start by substituting pureed fruit for one fourth the fat--if you like the taste, next time substitute a little more. >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Not everything has to be from scratch. Here are some ideas (sundae; sorbet; puree) from Del Monte. * Exported from MasterCook * Artichoke Quiche Squares, Crustless Recipe By :Stop dieting and lose weight cookbook Serving Size : 8 Preparation Time :0:00 Categories : Appetizers Breakfast Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup fat-free egg substitute -- liquid 3 tablespoons dried seasoned bread crumbs -- homemade 1 tablespoon reduced-calorie mayonnaise 1/2 teaspoon dried thyme 1/4 teaspoon garlic powder 1/4 teaspoon hot pepper sauce 10 ounces frozen artichokes hearts -- thawed and drained 3 ounces lowfat Swiss cheese or 3/4-cup shredded 1/2 cup chopped green onions non-stick cooking spray 1) In a large bowl, stir together the egg substitute, bread crumbs, mayonnaise, thyme, garlic powder and pepper sauce. Chopped the artichokes and add to the mixture along with the cheese and onions. Mix until well combined. 2) Spray an 8x8 baking pan. Spoon artichoke mixture into the pan. 3) Bake in PREHEATED OVEN 350F for 25 to 30 minutes or until bubbly and golden. Cool for 5 minutes, then cut into 16 two-inch squares; 2 per serving. PER SERVING (2 squares) 46 cals, 6% from fat (1g) - est MasterCook. Note: Prevention's estimate, 67 cals, 28% from fat (2g), 0.2g fiber, based on "reduced-fat Swiss cheese" and purchased seasoned bread crumbs. mc from kitpath@earthlink.net 4/99 - - - - - - - - - - - - - - - - - - - NOTES : BTW - Egg substitute does * NOT* bake well at temps higher than 350F. I add moisture to the oven - spray the walls or put a tin of water on a lower rack. * Exported from MasterCook * Artichokes With Smashed Potatoes And Caramelized Garlic Recipe By :Steve Petusuvsky, Whole Foods Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 artichokes -- steamed --- For The Filling: 1 1/2 Lbs potatoes -- un-peeled -- cubed & boiled for 12 minutes -- until tender 2 Tbsp olive oil 6 Cloves garlic -- minced 1/4 Cup dry sherry 1/2 Cup basil -- minced 3/4 Cup smoked mozzarella -- shredded -- or regular 1/2 Tsp salt 1/2 Tsp black pepper 1 Tbsp Parmesan cheese -- shredded Place warm boiled potatoes in a large mixing bowl and lightly smash with fork or potato masher.Heat oil in a non-stick saute pan, add garlic and saute slowly until browned. Remove the pan from heat and add the sherry. Deglaze by removing any bits that have accumulated at the bottom of the pan. Add garlic-sherry mixture to the potatoes and fold in the remaining ingredients, except Parmesan. To clean the artichoke: open up artichoke by spreading out leaves, exposing the center. Remove the fine silken layer over the artichoke bottom. Rinse to remove any stray silken spines. Stuff each artichoke with filling, dividing evenly among the four artichokes. Sprinkle Parmesan over the artichokes and place in a baking dish. Bake in a 375 degree oven for 20 minutes until heated through and browned on top. http://www.wholefoods.com/magazine/foods/body/springrec.html >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : "Though they may seem like armored bundles, artichokes are easy to prepare. Don't be afraid to get the biggest artichokes you can find!" --- The artichokes stuffed with mashed potatoes is intriguing. Not quite sure how you'd eat it. :-) The potatoes, with caramelized garlic, sound like they'd be great to eat alone! Use lowfat mozzarella and less olive oil to further reduce the fat. * Exported from MasterCook * Asian Turkey Wrap Recipe By :"Healthy Wraps" by Chef Harry for Great Day Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Spreads & Sandwiches Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/8 cup hoisin sauce 1 scallion -- chopped 1 soft flatbread -- of choice 2 teaspoons sesame seeds -- toasted 4 ounces smoked turkey breast -- thinly sliced 1/2 cup alfalfa sprouts -- rinsed and drained well on paper towels Mix the hoisin and the scallion and spread over 1 side of the bread. Sprinkle with sesame seeds. Arrange turkey in an even layer. Place the sprouts in a long mound at one end of the bread. Roll up like a jelly roll with sprouts ending up in the middle. Wrap in plastic wrap and refrigerate until serving. Slice at the diagonal. Serves 1. EACH with fat-free flour tortilla: 302 cals, 10g fat (29%) - est. mc. Harry Schwartz, Malibu, CA, Host of Chef Harry and Friends (1998 PBS), founder of Back Bay Gourmet, and guest Chef on NBC, Lifetime, and other tv shows, including Great Day America. He freelance writes for magazines, including Vegetarian Times. Books: Easygoing Entertaining; Chef Harry; Friends: Sharing the Joys of the Table; Chef Harry; Friends: Quick, Healthy, Gourmet! http://www.chefharry.com/ Wraps: Soft Flatbread: a flour tortilla, lavash, chapati, rice paper, crepes, pita or other flat bread http://www.greatdayamerica.com/index.html By Pat Hanneman on Apr 21, 1999 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Asparagus Pasta Salad Recipe By :HEART HEALTHY RECIPES by Waukesha Memorial Hospital Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup small shell pasta 1 1/2 cups asparagus -- cut 1/2 cup carrots -- thinly sliced 1/2 cup onions -- diced 1/2 cup fat-free zesty Italian dressing OR more if needed 1 teaspoon oregano 1/4 cup diced red bell pepper 1/2 teaspoon celery seeds Cook pasta following package directions. Rinse, drain and cool. Add remaining ingredients. Mix and marinade for six to eight hours or overnight. Yield: 6-8 servings PER SERVING: calories 57 fat 0.4g saturated fat 0.1g sodium 330mg carbohydrate 11g protein 2g cholesterol 0mg fiber 1.8g exchange: 1 carbohydrate (1/2 starch, 1 vegetable) Sent in by kitpath@earthlink.net 4/16/99 - - - - - - - - - - - - - - - - - - - NOTES : http://www.waukeshamemorial.org/recipes/ * Exported from MasterCook * Avocado Pocket Sandwiches Recipe By :LA Times California Cookbook (1990 Abrams) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Spreads & Sandwiches Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 avocado -- halved and peeled 1/2 cup chopped cauliflower 1/2 cup chopped carrots 1/2 cup chopped cucumber -- seeds optional 1/2 cup sliced mushrooms 1/2 cup shredded lf Monterey jack cheese or a blend 1/4 cup nonfat Italian salad dressing -- zesty 4 pita bread, whole-wheat -- warmed 1 teaspoon fresh lemon juice 1 pinch fresh lemon peel -- optional 1 pinch fresh thyme leaves -- optional 1/2 cup chopped tomato Serves 4 or 8. Makes a good accompaniment to soup. Dice half the avocado. Reserve other half. Gently toss diced avocado, cauliflower, carrots, cucumber, mushrooms and cheese with the zesty Italian dressing. To serve: 1) Halve each pita bread and fill halves, or 2) slit along edge and separate halfway around by pulling edges apart to form a pocket. Fill with a portion of the mixture. Mash the remaining avocado half and combine with lemon juice and diced tomato. Add peel and herb, if using. Spoon some into each pocket. VARIATION: 1) Mash the avocado as directed but add 1/2 cup plain or lemon lowfat yogurt. 2) Wrap in a flavored flour tortilla. EACH: 288 cals, 8g fat (25%cff), 8g fiber. -Est MasterCook. >From the files of the L.A. Times, Edited by Betsy Balsley. >kitpath@earthlink.net 4/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Avocado, Tomato And Sprout Sandwiches With Chipotle-tofu Sprea Recipe By :Jack Bishop, Natural Health Mag, May 1999 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Spreads & Sandwiches Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces low-fat silken tofu 1 canned chipotle chile in adobo sauce 1 tablespoon lime juice salt 8 thick slices whole-wheat bread -- toasted 2 medium tomatoes -- cored and cut crosswise into thin slices 1 medium Haas avocado -- halved and pitted peeled and sliced 1 cup alfalfa sprouts INTRO: This classic vegetarian sandwich replaces cheese with a spicy tofu spread. Make sure to use thick, sturdy slices of bread for these moist sandwiches. Serve them as a light meal or add a bowl of vegetable soup for more heft. 1. Place tofu, chile, and lime juice in blender or food processor and puree until smooth. Scrape spread into bowl and season with salt to taste. 2. Spread about 1 tablespoon tofu puree over each slice of toast. Divide tomato slices among 4 pieces of bread. Layer avocado slices and then sprouts over tomatoes. Top with remaining 4 slices of bread, cut sandwiches in half, and serve immediately. EACH 304 cals, 11g fat, 29%. est by mc and kitpath 4/27/99. NOTE: one 8-oz avocado yields 1 cup cubes and has about 240 calories (23g fat). >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Banana Bran Bread And Muffins Recipe By :healthy-recipes@onelist.com & adapted by JaneStarr 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 flour 1/2 cup sugar 2 teaspoons baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 1 egg 2 bananas -- or 3 mashed--1.5cup 1 1/2 cups 100% Bran(r) cereal 1/4 cup water 2 tablespoons oil 1 teaspoon vanilla Heat oven to 350 degrees. Coat a 9x5x3" pan with no-stick cooking spray. Mix flour, sugar, baking powder, baking soda & salt in large bowl. In a separate medium size bowl, beat egg, then stir in bananas, cereal, water, oil & vanilla. Add this mixture to the flour mixture, stir until just moistened (batter will be lumpy). Pour into pan & bake 55-65 minutes or until toothpick comes out clean. Cool 10 minutes, then remove from pan & cool completely on a rack. (For easier slicing, wrap & store overnight). Formatted to MC by Janestarr JaneStarr's notes: I assumed 12 servings for MC nutritional analysis. I used 1 large egg and 2 medium bananas in an 8" loaf pan for 55 mins. Would've been better with 3 bananas or baked for 5 mins less. Per MasterCook Using 1 large egg: 157 cals, 3.3 g fat (18%CFF), 3.2 g fiber =3 Weight Watcher Points This recipe was originally submitted to the lowfat list by Karen. JaneStarr's experiments: To make Muffin Tops in specialty pan: 4/21/99 experiment: At 350 degrees: Used: 3 med / large bananas. Made: 24 mini-muffin tops (1 generous mini-scoop each to fill tins) plus 3 giant Muffin toppers (2 large scoops each to fill) baked minis for 15 mins (came out a bit pale-colored & a bit dry -- next time up temp to 375 and bake for 10 mins) baked giants for 19 mins(came out nicely browned and moist) I used non-stick spray on the minis since pan is not non-stick. Next time I will also spray cups of non-stick Giant muffin-topper tin. mini-muffin tops came out to 1 point per muffin top. (A "normal" serving would be 3 muffin tops which is the equiv. of 1 small regular muffin.) Large Muffin tops= 2 regular full-size muffins = 6 points >From: "Jane Paquet" - - - - - - - - - - - - - - - - - - - NOTES : Here's a lowfat banana bran bread that I got from another list and adapted to make muffin "tops" in a specialty pan. My family prefers the tops of muffins to the cakey bottoms. I came up with this adaptation one morning when I was tried of being left yet another "top-less"muffin! I bought the muffin topper pans at Marshall's or T.J. Maxx for a very reasonable price ($8??) * Exported from MasterCook * Banana Bread #11 Recipe By :HEART HEALTHY RECIPES by Waukesha Memorial Hospital Serving Size : 10 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup egg beaters(r) 99% egg substitute 2 cups flour 3 ripe bananas -- well mashed 1/3 cup sugar 1 teaspoon salt -- optional 1 teaspoon baking soda Preheat oven to 350. Spray a loaf pan with cooking spray. Mix the bananas and egg substitute together in a large bowl. Stir in the flour, sugar, salt and baking soda; blend. Put the batter in the pan and bake 1 hour or until a toothpick inserted in the center comes out clean. Remove from pan to a wire rack. Serve still warm or cooled. Yield: 10 slices PER SERVING: calories 154 fat 0.4g saturated fat 0.1g sodium 143mg carbohydrate 34g protein 4g cholesterol 0mg fiber 1.5g exchange: 2 carbohydrate (1 starch, 1 fruit) Sent in by kitpath@earthlink.net 4/16/99 - - - - - - - - - - - - - - - - - - - NOTES : This is pure and simple banana bread, heavy, moist and dark. http://www.waukeshamemorial.org/recipes/ * Exported from MasterCook * Banana Nut Bread #5 Recipe By :Cooking Light Serving Size : 14 Preparation Time :0:00 Categories : Breads: Quick & Muffins Check Against April Elf Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup bananas -- ripe 1/2 cup sugar 1/2 cup fat-free yogurt 1/4 cup margarine -- melted 1 teaspoon vanilla extract 1 large egg 1 large egg white 2 cups all-purpose flour 1 teaspoon baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 1/4 cup chopped pecans -- roasted baking spray with flour Preheat oven to 350F. Combine first 7 ingredients in a large bowl; beat at medium speed of an electric mixer until well-blended. Combine flour, baking powder, soda, and salt; stir in pecans. Add flour mixture to banana mixture, stirring until moist. Spoon batter into an 8 1/2 X 4 1/2 inch loaf pan coated with baking spray and flour. Bake at 350°. Bake at 350° for 1 hour and 5 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan, and cool completely on a wire rack. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Banana Pudding Recipe By :Cooking Light Serving Size : 10 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 Cup All-Purpose Flour 1 Dash Salt 2 1/2 Cups 1% Low-Fat Milk 14 Ounces Fat-Free Sweetened Condensed Milk 2 Large Egg Yolks 2 Teaspoons Vanilla Extract 3 Cups Sliced Banana -- Divided 4 Large Egg Whites 1/4 Cup Sugar Preheat oven to 325F. Combine flour and salt in a medium saucepan. Gradually add milks and yolks; stir well. Cook over medium heat 8 minutes or until thick, stirring constantly. Remove from heat; stir in vanilla. Arrange 1 cup banana slices in bottom of a 2-quart baking dish. Spoon one-third of pudding mixture over banana. Arrange 15 wafers on top of pudding. Repeat layers twice, arranging the last 15 wafers around the edge of the dish. Push cookies into pudding. Beat egg whites at high speed of a mixer until foamy. Gradually add sugar, 1 tablespoon at a time, beating until stiff peaks form. Spread meringue evenly over pudding, sealing to the edge of dish. Bake at 325° for 25 minutes or until golden. Note: Banana pudding may be a bit soupy when you first remove it from the oven. Let it cool at least 30 minutes before serving. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Barm Sourdough Starter Recipe By :Kurtis Baguley Serving Size : 1 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Information, Tips, Misc. Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Day 1: 1 cup whole wheat flour -- organic if possible 1 Tbsp diastatic malt 1 tsp honey 1 cup raisin water Day 2: 1 cup unbleached bread flour -- organic if possible 1/2 tsp diastatic malt 1 tsp honey 3/4 cup water Day 3: 2 cup unbleached bread flour -- organic if possible 1 tsp diastatic malt 1 1/2 cup water Day 4: 2 cup unbleached bread flour -- organic if possible 1 1/2 cup water Day 5: 2 cup unbleached bread flour -- organic if possible 1 1/2 cup water Day 1: 1 C whole wheat flour, organic if possible 1 Tbsp diastatic malt 1 tsp honey 1 C raisin water (To make raisin water, soak raisins 15 to 20 minutes in 1 1/2 C water, then discard raisins.) Mix all ingredients until they form a smooth sponge. Cover loosely and allow to ferment at room temperature (65 to 75 F) for 24 hours. Do not cover too tightly as it will form lactic acid. Also do not cover too loosely. Day 2: 1 C unbleached bread flour, organic if possible 1/2 tsp diastatic malt 1 tsp honey 3/4 C water Add day 2 ingredients and mix well, making certain that all the flour is wet. Cover again and allow to ferment at room temperature for another 24 hours. Day 3: 2 C unbleached bread flour, organic if possible 1 tsp diastatic malt 1 1/2 C water You should be seeing some signs of activity by the third day. Add the day 3 ingredients and mix well. Don't worry if the previous day's sponge has separated. Cover again and allow to ferment at room temperature for another 24 hours. Day 4: 2 C unbleached bread flour, organic if possible 1 1/2 C water There should be definite signs of fermentation in the form of bubbling and a faint smell of vinegar. Discard half the starter. Refresh with the day 4 ingredients as on the previous days. Cover again and allow to ferment at room temperature for another 24 hours. Day 5: 2 C unbleached bread flour, organic if possible 1 1/2 C water Discard half the barm. Repeat the day 4 refreshment instructions. You may begin building a sourdough loaf on day 6. The next day (of the rest of your life): Follow the basic refreshment pattern of one cup flour to 3/4 cups water for every two cups of barm. You always want to approximately double the barm to ensure that the yeast has plenty on which to feed. After a refreshment, allow the barm to remain at room temperature for 4 to 6 hours, and then refrigerate until the next refreshment. Refresh the barm every day or every other day, whichever pattern you find works best. Some claim that better, more complex flavors come from a two day refreshment cycle. You will have to refresh the barm on any day that you make bread in order to rebuild your maintenance volume. You should keep enough barm to be able to make bread and have two cups left over. When building a dough, it is recommended to remove the barm from the refrigerator one to two hours before you begin to allow the yeast to reawaken. Catch the barm before it falls to make tomorrow's starter. Never try building a dough from a barm that has just been refreshed. Always allow the barm to ferment four to six hours (and preferably refrigerate it overnight) before beginning. On a day when you are not building a dough, but need to refresh the barm, discard to about half of your maintenance level and refresh as usual. On a day when you begin to build a loaf, the discard goes toward the build (firm starter). If you neglect the barm for four or five days to a week, discard all but a cup of barm and rebuild over two to three days of refreshment. The barm may be considered neglected if there is a greyish liquor (known as "hooch") floating on top. A healthy barm will have a definite feeling of life when you put your hand in it; a neglected barm will not. It will feel like a flat pancake batter. You may freeze barm for up to six months and refresh it (at least) three feedings to bring it back up to strength. If you want to leave the barm unattended for a period of time, feed it and leave it for three hours at room temperature, then refrigerate it. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Basic Crepes Recipe By :cooking light Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup flour 1/4 teaspoon salt 3/4 cup 1% low-fat milk 2 large egg whites 1 large egg Combine flour and salt in a bowl. Combine milk, egg whites, and egg in a bowl; stir well with a whisk. Gradually add to flour mixture, stirring with a whisk until smooth. Place an 8-inch crepe pan or skillet over medium heat until hot. Pour a scant 1/4 cup batter into pan; quickly tilt pan in all directions so batter covers pan with a thin film. Cook about 1 to 2 minutes. Carefully lift the edge of the crepe with a spatula to test for doneness. The crepe is ready to turn when it can be shaken loose from the pan and the underside is slightly browned. Turn crepe over, and cook for 15 seconds on other side. Place crepe on a towel; cool. Repeat procedure until all of the batter is used, stirring batter between crepes. Stack crepes between single layers of wax paper or paper towels to prevent sticking. >From: Diana Slade - - - - - - - - - - - - - - - - - - - NOTES : This was tonight's dinner. It went together fairly fast (1 hour including the crepes, which can be made ahead)--and I found out crepes aren't as difficult as they look! :) As always, I had no 1% milk around the house, so I poured 1/2 t. veggie oil in a measuring cup, then poured in skim milk up to the 3/4 cup mark. I used part skim ricotta, because that's what I needed to use up. 1 crepe = 1 point * Exported from MasterCook * Berry Blush Recipe By :Veggie Life, June 1998 Serving Size : 4 Preparation Time :0:00 Categories : Beverages Desserts Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Med Apples 2 Med Pears 1 cup Raspberries 1 Med Banana Wash apples, pears, and berries, and peel banana. Juice apples and pears. Combine juice in blender with raspberries and banana. Puree on high and serve. Vegan >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 114 Total Fat 0.8g Sat Fat 0.1g Carb 29g Fib 6g Pro 0.9g Sod0mg CFF 5.6% * Exported from MasterCook * Black Bean Burgers With Salsa Guacamole Recipe By :Sharon Sassaman Claessens, THE NO-TOFU VEGETARIAN COOKBOOK Serving Size : 4 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Legumes Salsa Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup bulgur 1 1/4 cups boiling water 15 ounces canned black beans -- drained 1/2 cup grated onion -- squeezed dry 1 tablespoon extra virgin olive oil 1 tablespoon fresh parsley 1 clove garlic -- minced 1/2 jalapeno chile pepper -- seeded and coarsely chopped 1/4 teaspoon salt 1/4 teaspoon chili powder 1/4 teaspoon ground cumin 1 dash freshly ground black pepper 1/2 cup stone-ground yellow cornmeal 1 tablespoon vegetable oil -- approximately 1 avocado -- peeled halved and pitted 1/4 cup salsa 1 teaspoon minced fresh cilantro 4 hamburger rolls 1 tomato -- peeled seeded and diced 2 green onions -- thinly sliced on the diagonal INTRO - One of the great delights of these burgers is their wonderful aroma as they cook. 1) Place bulgur in a small bowl and cover with boiling water. Let stand 10 minutes. Drain well. Place soaked bulgur in a food processor with the beans, onion, olive oil, parsley, garlic, jalapeno, salt, chili powder, cumin and pepper. Process until smooth, scraping down the sides of the bowl as necessary. 2) Form bean mixture into 4 patties. Carefully dredge patties in the cornmeal. Heat oil in a nonstick skillet over medium heat. Add patties and cook, turning to brown both sides, about 5 minutes. 3) While bean patties are cooking, mash the avocado in a small bowl and stir in salsa and cilantro. 4) To serve, place bean patties on rolls, top with avocado mixture, diced tomato and green onions. EACH: 531 cals, 25% from fat, (15g total fat), 86g carbs, (22g fiber), 20g protein. Nutrition estimated by MasterCook and kitpath@earthlink.net 4/23/99 (Recipe adapted from THE NO-TOFU VEGETARIAN COOKBOOK by Sharon Sassaman Claessens (HP Books, 1997, p.175) >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Black Bean Wraps #2 Recipe By :Vegetarian Times magazine Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 taco shells white or yellow corn OR eight-inch flour tortillas 30 ounces cooked black beans -- rinsed and drained 2 medium clove garlic -- crushed 1 medium onion -- finely chopped 4 ounces canned chopped mild green chilies 1 tablespoon tomato paste 1/2 teaspoon red pepper flakes -- may be doubled 1 cup shredded cheddar cheese 3 cups shredded lettuce 4 ripe plum tomatoes -- diced 1) Preheat oven to 250 degrees. If using taco shells, separate and place on baking sheet. If using tortillas, wrap in foil. Bake taco shells or tortillas until heated through, about 10 minutes. Or, wrap tortillas in damp paper towels and heat in a microwave oven on high (100 percent power) for 30 to 60 seconds. 2) Meanwhile, in large nonstick skillet, combine beans, garlic, onion, chilies, tomato paste and red pepper flakes. Bring to a simmer, stirring constantly. Cover and cook over low heat 10 minutes, adding small amounts of water if necessary to prevent sticking. Uncover and, if any juices are left, increase heat and cook until most of the liquid evaporates. Mash beans down to a chunky texture with a fork. 3) To assemble, in each taco shell or tortilla spoon 2 heaping tablespoons filling. Top with cheese, lettuce and tomato. Roll tortilla around filling ingredients. Recipe featured in "That's a wrap: Versatile sandwiches are ready to go," wire service 09/03/97. Ann Burger is the food editor for The Post and Courier, Charleston. By Pat Hanneman on Apr 21, 1999 EACH 200 cals, 6g fat (27% cff) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Blueberry Cream Flan Recipe By :Ann Lindsay Cooking Light Serving Size : 12 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups all-purpose flour 1/2 cup sugar 1 1/2 tsp baking powder 1/3 cup margarine, soft 2 egg whites 1 tsp vanilla 3 cups blueberries -- frozen, do not thaw Topping 2 tbsp all-purpose flour 2 cups plain lowfat yogurt 1 egg -- lightly beaten 2/3 cup sugar 2 tsp lemon or orange rind -- grated 1 tsp vanilla In food processor or mixing bowl, combine flour, sugar, baking powder, margarine, egg whites and vanilla; mix well. Press into bottom of 10 inch square cake pan, springform or flan pan, sprinkle with blueberries. Topping: In bowl, sprinkle flour over yogurt. Add egg, sugar, rind and vanilla; mix until smooth. Pour over berries. Bake in 350/180 oven for 60-70 minutes or until golden. Serve warm or cold. Calories 235 Fat 6.3g Fiber 1.0g 23% Calories from Fat Low Fat 5 points >From: "goldone@telusplanet.net" - - - - - - - - - - - - - - - - - - - NOTES : Yummy! No one ever guesses that yogurt is the topping! Enjoy.The 5 points is for those of us following Weight Watchers. * Exported from MasterCook * Breakfast Egg Tortilla Wrap Recipe By :Roberta Banghart Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Mexican & Southwestern Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- tortillas Egg Beaters(r) 99% egg substitute chopped onion nonfat cheddar cheese -- or other cheese There are so many possibilities using pita or tortillas. I like to scramble some Egg Beaters and add chopped onion, fat-free or low fat cheese, top with a little salsa and wrap in a warm tortilla. A very filling and tasty breakfast. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Breakfast Wraps Recipe By :Choices for Living Serving Size : 10 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Meats Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Vegetable cooking spray 6 oz. finely chopped HEALTHY CHOICE Polaska Kielbasa 1/2 cup chopped onion 1 package frozen chopped spinach -- (10 oz.) thawed, drained and squeezed dry 1 bottle roasted red bell peppers -- (7 oz.) drained and cut into strips 1 cup sliced fresh mushrooms 1/2 cup salsa 1/4 teaspoon freshly ground pepper 3 cloves garlic -- minced 1 1/2 cups egg substitute 1/2 cup HEALTHY CHOICE Low-Fat Mozzarella Shreds -- (2 oz.) 10 fat-free flour tortillas -- (8 oz.) Coat a large nonstick skillet with cooking spray; place over medium high heat until hot. Add kielbasa and onion; saute 2 minutes. Add spinach and next 5 ingredients; saute 2 minutes. Add egg substitute and mozzarella shreds to skillet, and cook 10 minutes or until mixture is set, stirring mixture occasionally. Warm tortillas according to package directions. Spoon about 1/2 cup egg mixture down center of each tortilla, and roll up. Yield : 10 servings (13 % calories from fat) Per serving: Cal. 138, Fat 2.0 gr, Carb 22.4 gr, Prot. 10.5 gr, Chol. 16 mg., Sod. 585 mg, Fiber 5.4 gr. >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : From Choices for Living - the magazine of Healthy Choice MAKE AHEAD TIPS: Fill all tortillas with egg mixture; roll up, and let cool. Wrap cooled sandwiches, individually, in heavy-duty plastic wrap. Store in refrigerator up to 4 days or freeze up to 1 month. Allow frozen sandwiches to thaw overnight in refrigerator. Microwave chilled sandwiches, still wrapped, at HIGH for about 45 minutes or until warm, turning once. * Exported from MasterCook * Breezy Caribbean Shrimp And Grape Wraps Recipe By :California Table Grape Commission Serving Size : 4 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Fish & Seafood Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups hot cooked rice 2 tablespoons chopped onion 2 tablespoons Anaheim chili pepper -- chopped 1 clove garlic -- minced 2 teaspoons vegetable oil 12 ounces peeled medium shrimp 1/2 teaspoon lime peel -- grated 1/2 teaspoon dried thyme -- crushed 1/8 teaspoon ground black pepper 1/8 teaspoon ground cinnamon 1 1/2 cups seedless grapes -- halved 2 teaspoons fresh lime juice 1/8 teaspoon bottled hot pepper seasoning 1/2 cup mango chutney salt 4 large flour tortillas ten-inch diameter 1) Cook rice according to package directions. 2) Saute onion, peppers and garlic in oil until the onion is tender. Add shrimp, lime peel, thyme, pepper and cinnamon; saute until shrimp is barely cooked. Add grapes, lime juice and hot pepper seasoning; mix well and remove from heat. Mix rice and chutney; season to taste with salt. 3) Tightly wrap tortillas in heavy foil; heat at 350 degrees for 5 to 10 minutes. Spread tortillas on a clean dry surface. Portion -1/4 of the shrimp mixture and -1/2 cup of the rice mixture on -1/2 of each tortilla. Fold sides in and roll into a square bundle. Nutrition facts per serving: 500 calories, 21.7 grams protein, 7.6 grams fat (14 percent calories from fat), 86 grams carbohydrate, 121 milligrams cholesterol, 3.5 grams fiber, 551.7 milligrams sodium. Recipe featured in "That's a wrap: Versatile sandwiches are ready to go," wire service 09/03/97. Ann Burger is the food editor for The Post and Courier, Charleston. By Pat Hanneman on Apr 21, 1999 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broiled Salmon With Black Bean Salsa Recipe By :Recipes from the Pacific Rim by Marjie Lambert 1995 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Legumes Salsa Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ---SALMON--- 1/3 cup fresh lime juice 3 tablespoons white wine vinegar 1 tablespoon olive oil -- or less 1/4 teaspoon cumin 1/2 teaspoon salt 1/8 teaspoon pepper 6 salmon steaks or about 2+1/4-pounds ---salsa--- 1 large tomato -- seeded and chopped 1/2 cup diced red onion 2 green onions -- chopped 1 clove garlic -- minced 1 jalapeno -- may be doubled 1/4 cup chopped fresh cilantro 1 teaspoon ground cumin 2 tablespoons fresh lime juice 1 cup corn kernels 15 ounces cooked black beans -- drained and rinsed salt and black pepper -- to taste 1. Combine the lime juice, vinegar, oil, cumin, salt and pepper. Put the salmon in a shallow, non-reactive dish. Pour the marinade over the salmon. Turn salmon to be sure all sides are coated. Marinate the fish in the refrigerator for 1-2 hours, basting once or twice. 2. In the meantime make the salsa. Mix the tomato, red and green onions, garlic, chiles, cilantro, cumin and lime juice in a medium bowl. put the corn in a small saucepan with about 1/4 cup water. Bring to a boil and cook the corn until tender, 3-5 minutes. Drain most of the water, add the beans, and return pan to the heat. Cook just long enough to heat the beans, 2-3 minutes. Remove from heat and add to chopped vegetables. Add salt and pepper to taste and set aside. 3. Preheat broiler. Place the salmon on a sprayed broiler pan. Broil about 5 inches from heat source. Turn once. Fish is done when the center loses its redness but the flesh is still juicy, about 10 minutes per inch of thickness. 4. Plate each steak with a portion of salsa. Sprinkle plates with coarsely ground pepper and chopped fresh cilantro. 367 CALORIES, 9g fat (22% cff) >kitpath@earthlink.net 4/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broth As Substitute For Oil In Salad Dressings Recipe By :KSBAUM@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Salad Dressings Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Low sodium chicken broth is a handy thing to use in salad dressings instead of oil. For example, someone just posted a ramen/broccoli slaw salad that called for 3/4 c. of salad oil and 2 teaspoons of sesame oil in the dressing. I used chicken broth instead of the salad oil and just enough sesame oil for flavor (maybe a teaspoon). I prefer the less oily texture of the dressing on the vegetables and noodles. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bulgur Burgers Recipe By :Vegetarian Barbecue, Patti Bess Serving Size : 6 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Grilled, Smoked, Bbq Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cucumber 1/2 Cup Plain Lowfat Yogurt 2 Tsp Dill 1 Tbsp Rice Wine Vinegar 1/8 Tsp Salt 3/4 Cup Water 3/4 Cup Raw Bulgur 2 Tbsp Lemon Juice 2 Tbsp Olive Oil 1/4 Cup Finely Diced Green Onion 2 Tbsp Chopped Pistachios 2 Tsp Cumin 2 Tsp Coriander 1/4 Tsp Salt 1 Pinch Cayenne 3 Cloves Garlic -- Minced 1/4 Cup Chopped Fresh Parsley 2 Tbsp Tahini 15 Oz Garbanzo Beans, Canned -- Drained 2 Tbsp Whole-Wheat Flour -- Or White Flour 1 Lg Egg -- Plus 1 Egg White Vegetable Oil 6 Hamburger Buns This burger has an intriguing flavor. Serve it as a sandwich or as a pattie with the cucumber sauce. Combine cucumber, yogurt, dill, vinegar, and salt in a small bowl; cover and set aside. In a small saucepan with a lid, bring water to a boil and add the bulgur and lemon juice. Cover and turn heat down; simmer for 5 - 6 min. Check to see if bulgur is tender to the bite and all water is absorbed. Set aside with the lid on to continue steaming. Heat the olive oil in a large nonstick skillet over medium heat. Add the green onion, pistachios, cumin, coriander, salt, cayenne, and garlic; saute 2 min or until green onions are tender. Remove from heat and add the parsley and tahini. Place garbanzo beans in a food processor; process until ground. In a large bowl combine garbanzos, green onion mixture, and bulgur; toss. Add the flour and beaten eggs; stir to combine well. Divide mixture into 6 equal portions, shaping into 3" patties. Oil a vegetable basket or a pizza warming pan; grill the burgers 3 - 5 min on each side or until browned. Brush hamburger buns with olive oil and place on the warming rack of the grill or to the side where heat is lower. Place burgers on buns and top each with 2 - 3 Tbsp of the reserved cucumber sauce, a slice of tomato, lettuce or other condiments you prefer. Makes 6 servings >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Patti Bess is another author Jeff and I met at IACP. She started teaching vegetarian cooking classes in 1976. She has had articles appear in Better Homes and Gardens -- Low Calorie/Low Fat Recipes, Mature Outlook, Fit, Pillsbury's Fast and Healthy, Health for Women, Prime Times, Vegetarian Journal, Pleasures of Cooking, Farm Family Journal, Country Journal and others. She is the author of Vegetarian Barbecue cookbook (what a wonderful time of year for this book to be out!!). * Exported from MasterCook * Butter Buds And Maple Syrup Topping Recipe By :Savor the Flavor, Gail L. Becker, R.D. (1994) Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 packet butter buds mix - dry 3/4 cup Lite maple syrup Don't put butter or margarine on the pancakes. Add butterbuds to fat-free / reduced calories maple flavored syrup. In a small saucepan, combine and heat over low heat until well dissolved. Stir frequently. Serve. Makes 12 tablespoons. 30 cals per tablespoon. >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * California Wrap And Roll Recipe By :Wrap It Up - Amy Cotler Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Oriental Rice Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup white rice 1 teaspoon salt 3 tablespoons rice wine vinegar 2 scallions -- chopped 1 1/4 teaspoons bottled horseradish -- drained 2 teaspoons fresh lime juice 1 teaspoon soy sauce 1 small avocado -- sliced 2 lavash rectangles -- cut in half 6 ounces surimi seafood 16 slices pickled ginger 1. Boil 2 cups of water in a medium saucepan. Add the rice and salt and return to a boil, stirring once or twice. Reduce the heat to low and simmer, covered, stirring twice to promote stickiness, until all the moisture is absorbed, about 18 minutes. Allow to cool, uncovered, for about 15 minutes, or remove to a plate to speed cooling. 2. Combine the vinegar, scallions, horseradish, 1 1/2 tsp. of the lime juice, and the soy sauce in a small bowl. Stir into the rice. Toss the avocado and remaining 1/2 tsp. lime juice together in a separate bowl. 3. To assemble: With a long end of a lavash half facing you, lay a quarter of the rice mixture evenly over the lavash, leaving a 1-inch border. Distribute a quarter of the crab, avocado, and ginger slices evenly over the rice and roll away from you, as tightly as possible. Complete the wraps with the remaining ingredients. Or if you prefer, prepare all at once assembly-line style. Slice in half on the bias. If serving for lunch. For appetizers, cut into 1 to 2-inch pieces and serve with the spirals facing up. Makes 4 wraps servings 4 as lunch or about 10 as an appetizer. Substitutions: "Instead of surimi, use real crabmeat, cooked lobster, shrimp, or scallops. Use burrito-sized tortillas instead of the lavash. After you have rolled, cut off the ends. If you like, add strips of the traditional nori, the flat sheets of seaweed found in Asian specialty and health food stores, to the rice. Nori adds a by-the-sea briny taste to these rolls." This is a low-fat wrap if only half the avocado is used. The rice can be made a day or two ahead, store in the refrigerator, then reheated briefly in the microwave, just to take the chill off. Once assembled and sealed in wax paper, plastic wrap or foil and refrigerated, the wraps keep for up to 4 hours. These wraps slice better for appetizers if they are chilled. Serve cold or cool (out of the refrigerator for under 30 minutes). >From: KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cheesy Apple Pie In A Glass Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Cups Sliced Apples -- Peeled 2/3 Cup Apple Juice 1/4 Cup Packed Brown Sugar 3 Tablespoons Raisins 1 Teaspoon Ground Cinnamon 1/2 Teaspoon Ground Nutmeg 1/2 Teaspoon Ground Allspice -- Divided 1 1/2 Teaspoons Vanilla Extract 1/4 Teaspoon Rum Extract 3 Ounces Mascarpone Cheese 3/4 Cup Cinnamon Graham Cracker Crumbs, Low-Fat 1 Cup Vanilla Yogurt, Nonfat Mascarpone Cheese -- Optional Combine first 6 ingredients and 1/4 teaspoon allspice in a medium saucepan. Cook 20 minutes over medium low heat until apples are tender and mixture is slightly thick. Remove apple mixture from heat; cool. Stir in 1/4 teaspoon allspice, vanilla, rum extract, and mascarpone. Spoon 1/4 cup apple mixture into each of 4 parfait glasses; sprinkle each with 1 1/2 tablespoons crumbs. top each with 1/4 cup yogurt, 1/4 cup apple mixture, and 1 1/2 tablespoons crumbs. Garnish with additional mascarpone cheese, if desired. Serve immediately. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cheesy Potatoes With Basil Recipe By :USA Weekend 10/98 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup fat-free cottage cheese 4 ounces goat cheese -- (chevre) 1 cup firmly packed basil leaves 4 large potatoes -- peeled and thinly sliced 1/2 cup fat-free milk 2 tablespoons flour Freshly ground black pepper 1/2 teaspoon salt -- or to taste 1/3 cup freshly grated Parmesan cheese 1. In a blender, combine cottage and goat cheeses. Stir in basil. Combine milk and flour until smooth. 2. Spray a 9-by-9-inch baking pan with olive or canola oil. In pan, place a layer of potatoes; cover with cheese-basil mixture, salt, pepper. Repeat. 3. Add a final layer of potatoes; top with Parmesan cheese and pepper. Cover with milk. Bake in a 400-degree oven for 50 minutes or until potatoes are tender and golden brown. Serves 6. Per serving: 237 calories, 15.3g protein, 7.8g fat (5g saturated), 27.5g carbohydrates, 3.5g fiber, 557mg sodium. >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Abodo Recipe By :More Heart Smart Cooking with Bonnie Stern, p. 174 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon Vegetable Oil 1 Large Onion -- Cut In 1/4-In Rings 4 Skinless Chicken Breast -- Cut In 8 Pieces 3 Cloves Garlic -- Minced 3 Tablespoons Lemon Juice 2 Tablespoons Soy Sauce 1/4 Cup Water 1/2 Teaspoon Pepper 1 Bay Leaf 1. Heat oil in large, deep non-stick skillet. Add onion and cook on medium-high heat until browned. Remove from pan and reserve. 2. Add chicken, garlic, lemon juice, soy sauce, water, and pepper to skillet. Stir everything together well. Add bay leaf. Cook gently, covered, for 30 minutes. 3. Return onion to skillet. Continue to cook, uncovered, until chicken is cooked through and tender, about 5 to 10 minutes. Taste and adjust seasonings if necessary. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : Nutritional analysis per serving, according to Bonnie Stern: 198 Calories, 5 g carbohydrate, 1 g fibre, 5 g total fat, 1 g saturated fat, 31 g protein, 76 mg cholesterol, 504 mg sodium, 422 mg potassium * Exported from MasterCook * Chicken Curry With Yogurt Recipe By :The Eating Well Cookbook, p. 119 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Indian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 garlic cloves -- minced 1 medium onion -- chopped 1 tablespoon olive oil 1/2 pound chicken breast, no skin, no bone, R-T-C -- halved and cubed -- (2 breasts) 1 1/2 teaspoons ground coriander 1 teaspoon ground ginger 3/4 teaspoon ground cumin 1/2 teaspoon ground cardamom 1/8 teaspoon cayenne pepper -- or more to taste 1/2 cup golden raisins 1/4 cup apricot preserves 2 cups plain lowfat yogurt OR plain nonfat yogurt 2 tablespoons cornstarch -- [or substitute] salt pepper 1. In a large skillet, saute garlic and onions in oil until golden. Add chicken and saute until browned. Add 1/4 cup water, coriander, ginger, cumin, cardamom, cayenne, raisins, and apricot preserves. 2. Simmer uncovered for 15 to 20 minutes, stirring occasionally until chicken is cooked. The liquid will be mostly absorbed. 3. Gradually stir yogurt into cornstarch [or substitute] until dissolved. Stir mixture into skillet. 4. Simmer gently, stirring constantly, until sauce thickens and no taste of starch remains. Do not boil. Season with salt and pepper. Serves 4. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Fettuccine With Broccoli Rabe Recipe By :Weight Watchers Complete Cookbook & Program Basics, p. 148 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Italian Pasta Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups broccoli -- see note 1 6 ounces spinach spaghetti -- see note 2 4 teaspoons olive oil 12 ounces skinless boneless chicken breast -- four 3-ounce portion 1/2 teaspoon herbal salt substitute -- see note 3 1 medium red onion -- see note 4 4 cloves garlic -- minced 2 cups radicchio -- shredded 2 tablespoons Parmesan cheese -- grated 1/4 teaspoon freshly ground black pepper 1/4 cup fresh basil -- chopped 1. In large pot of boiling water, cook broccoli rabe 2 minutes. With slotted spoon, transfer broccoli rabe to bowl; set aside. Return water to a boil; add fettuccine. Cook 9-11 minutes, until tender; drain. 2. In large nonstick skillet, heat 2 teaspoons of the olive oil; add chicken and sprinkle with garlic/herb seasoning. Cook over medium-high heat 4-5 minutes, until cooked through; transfer to plate and keep warm. 3. Add the remaining 2 teaspoons olive oil to skillet and heat; add onion and garlic. Cook, stirring frequently, 3-4 minutes, until tender. Stir in cooked broccoli rabe and radicchio. Cook, stirring frequently, 4-5 minutes, until tender; add cooked fettuccine to skillet. Sprinkle with cheese and pepper; toss to mix well. 4. To serve, arrange one-fourth of the pasta onto each of 4 plates. Top each with a chicken breast; sprinkle each with 1 tablespoon basil. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : 1. 2 cups uncooked broccoli rabe - not in database 2. spinach fettuccine - not in database 3. 1/2 teaspoon salt-free garlic and herb seasoning - not in database 4. slice the red onion thinly and separate into rings. 5. Because of allergies, I have to use Romano cheese instead of Parmesan cheese. Weight Watchers program: 1 fat, 2 1/4 vegetables, 2 proteins, 2 breads, 15 optional calories. * Exported from MasterCook * Chicken Parmigiana Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Chicken Eat-Lf Mailing List Italian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 boneless skinless chicken breasts 1/4 cup egg beaters(r) 99% egg substitute 1 teaspoon Salt 1/4 teaspoon Pepper 3/4 cup Dry bread crumbs -- orig was 1 cup 2 tablespoons olive oil -- orig was 1 1/4 cups butter 10 1/2 ounces nonfat Pizza sauce 2 ounces nonfat mozzarella cheese -- orig was 6 slices nonfat Parmesan cheese If using whole chicken breasts, cut in to halves. In bowl beat egg salt and pepper dip chicken into egg. Then coat with crumbs. In large skillet saute chicken in butter. Arrange chicken in pot. Pour pizza sauce over chicken. Cover and cook on low 6 to 8 hours. Add mozzarella cheese, sprinkle parmesan cheese on top. Cover and cook 15 minutes. Makes 6 servings >From: Vickie - - - - - - - - - - - - - - - - - - - NOTES : Hi, fixed this for dinner last night and it was really good. Posting the recipe as is (high fat), but here are my changes to it. First, obviously this is a very old recipe...can't imagine anyone using 1 1/4 cups butter! I used olive oil to saute the chicken. To reduce fat even further, you could use chicken broth. Egg substitute worked well, and I used about 2 oz. of part skim mozzarella cheese and fat-free parm. I made this with boneless chicken breast. It did not take the full 1 cup of bread crumbs. Cooked it for about 6 hours on low before adding the cheeses. Definitely a keeper! * Exported from MasterCook * Chicken Stew Recipe By :Delicious Heart-Healthy Latino Recipes (NIH) Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 pieces chicken breasts or legs 1 cup water 2 small garlic cloves -- minced 1 small onion -- chopped 1 1/2 teaspoons salt 1/2 teaspoon pepper 3 medium tomatoes -- chopped 1 teaspoon parsley -- chopped 1/4 cup celery -- finely chopped 2 medium potatoes -- peeled and chopped 2 small carrots -- chopped 2 bay leaves 1. Remove the skin from the chicken and any extra fat. In a large skillet, combine chicken, water, garlic, onion, salt, pepper, tomatoes, and parsley. Tightly cover and cook over low heat for 25 minutes. 2. Add celery, potatoes, carrots, and bay leaves and continue to cook for 15 more minutes or until chicken and vegetables are tender. Remove bay leaves before serving. Yield: 8 servings Serving size: 1 piece of chicken Each serving provides: Calories: 206 Total fat: 6 g Saturated fat: 2 g Cholesterol: 75 mg Sodium: 489 mg Calcium: 32 mg Iron: 2 mg NOTES : Stews, Main Dishes, Poultry : Save leftovers for lunch the next day. Use poultry without the skin (This cuts about 60 calories per 3 ounces of light meat). Mc - kitpath@earthlink.net 4/99 - - - - - - - - - - - - - - - - - - - NOTES : SOURCE: http://www.nhlbi.nih.gov/nhlbi/cardio/other/gp/sp_recip.htm (English and Spanish) Remove skin from poultry. Cook without fat (no frying/sauteing) * Exported from MasterCook * Chicken Tabbouleh Salad Recipe By :Ontario Chicken Producers' Marketing Board Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Mediterranean Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound boned and skinned chicken breasts 1/2 cup water -- for poaching 1 cup bulgur 2 cups water 1/2 cup dried apricots -- cut into quarters 1/2 cup currants 1 cup cucumber -- cubed 2 teaspoons dried mint flakes 1 1/2 teaspoons dried basil 3 tablespoons balsamic vinegar -- substitute 1 tablespoon lemon juice 2 teaspoons olive oil 1/2 teaspoon garlic -- chopped 1. Poach chicken breasts in water in covered skillet, turning at least once during cooking. 2. Bring 2 cups of water to boil and add bulgur, cover and simmer for approximately 12-15 minutes (not mushy). Drain and cool in refrigerator. 3. When cooked, dice chicken and refrigerate. 4. Make dressing by whisking together olive oil, vinegar substitute, lemon juice, garlic, basil and mint (rub the herbs between fingers to crush when adding to mixture). 5. When chicken and bulgur are both cool, add apricots, currants, cucumber, and mix well. Mix in dressing. Let salad sit in refrigerator for at least 1 hour. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : This recipe calls for 1 cup English cucumber, cubed. However, I think results would be similar with regular cucumber that has been peeled and seeded. This recipe lists 3 tablespoons balsamic vinegar, but, since I am allergic to vinegar, I have listed it as "balsamic vinegar substitute" and hope I can come up with one. Serve on a bed of lettuce or in pita halves. * Exported from MasterCook * Chicken Thyme Toss For Two Recipe By :Canadian Living 20th Anniversary Cookbook, p. 24 Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 chicken legs, skinless 2 tablespoons all-purpose flour 2 teaspoons dried thyme 1/4 teaspoon salt 1/4 teaspoon pepper 2 teaspoons vegetable oil 1/3 cup sliced carrot 1 onion -- chopped 1 clove garlic -- minced 1 1/2 cups chicken stock 2/3 cup pasta shells 1/3 cup snow peas -- sliced crosswise 1. Pull skin off chicken (if not already done); separate legs at joint. In bowl, stir together flour, thyme, salt and pepper; add chicken and toss to coat. 2. In skillet, heat oil over medium-high heat; cook chicken, turning once, for 5 to 7 minutes or until chicken legs are browned. Transfer to plate and set aside. 3. Reduce heat to medium. Add carrot, onion, and garlic to pan; cook, stirring to scrape up brown bits, for 5 to 6 minutes or until softened. Pour in chicken stock and pasta; bring to boil. 4. Return chicken to pan; cover and simmer for 25 minutes or until juices run clear when chicken is pierced and pasta is tender but firm. Stir in peas; cook for 2 minutes or until hot. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : 1/3 cup of frozen peas may be substituted for the 1/3 cup snow peas. I've input the chicken as skinless, since the calorie and fat counts should correspond to this, once the skin is taken off. * Exported from MasterCook * Chicken With Mediterranean Vegetables Recipe By :Sue Kreitzman's "Low Fat for Life Cookbook" Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Mediterranean Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 skinless boneless chicken breast halves -----MARINADE----- 4 garlic cloves -- crushed 2 olives -- slivered -- off their pits 1 large orange -- Juiced 1/3 cup lemon juice 2 tablespoons balsamic vinegar 2 dashes teriyaki sauce -----INFUSION----- 1 large red onion -- halved and sliced 4 garlic cloves -- crushed 4 sun-dried tomatoes -- chopped 4 black olives -- slivered -- off their pits 1 red chili peppers -- seeded and chopped 6 ounces eggplant -- peeled and diced -- or 1 med 2 tablespoons raisins 2 tablespoons capers 1 red bell pepper -- seeded and peeled -- and cut into strips 1 yellow bell pepper -- seeded and peeled -- and cut into strips 1 1/4 cups vegetable stock 1 1/4 cups dry white wine salt freshly ground black pepper -----ADDITIONS----- oil-water spray fresh parsley lemon wedges Put the skinned and trimmed chicken breasts in a dish. Mix the marinade ingredients and pour over the chicken. Let steep. Heat the infusion ingredients in a skillet. Cover and simmer until the vegetables are tender. Heat a ridged grill pan and spray with oil-water spray. Shake the marinade off the chicken and grill for 2 to 3 minutes on each side. Place the chicken in one layer on the vegetables in the skillet. Cover and simmer gently, turning for 7 to 8 minutes until cooked. Slice chicken and serve with vegetables from the infusion. Garnish with fresh parsley and lemon wedges, if desired. Makes 4 servings. Nutrition per serving: 271 cals, 3 g fat, 84 mg cholesterol, 290 mg sodium, est by publisher. THE BOOK: "Low Fat for Life Cookbook" (DK Publishing, $24.95); illustrated with color photographs; by Sue Kreitzman. She offers lowfat cooking techniques and 150 recipes. Frying, even shallow-frying, is out; grill-frying or oven-frying is in. OIL-WATER SPRAY Fill a new, clean plant mister or small plastic spray bottle with seven-eighths water and one-eighth oil. Give the bottle a good shake before using it to spray food or broilers, pots and pans. * Keep separate bottles for the oils you use. *A light spritz on pans and-or food lets you broil, grill-fry or bake without food sticking to the pans or drying out. >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Chicken breast cutlets lavished with assertive herbs and spices, citrus juices and a delectable melange of vegetables. Recipe from Sue Kreitzman's "Low Fat for Life Cookbook" This was in todays paper. I posted it the last time it was published - it's an AP story. But then i was attracted by the combination in the stew-like sauce. This time --- there is more information about the lowfat cooking technique: the 7 parts water and 1 part oil spray bottle. I think we talked about this before - using wine and oil in the bottle - trying other things because the bottles tend to clog. The idea of warming the spray bottle in warm tap water seems like a good one! I use that with the margarine sprayer and it works well. Intend to try this. * Exported from MasterCook * Chickpea Salad Sandwich Recipe By :HEART HEALTHY RECIPES by Waukesha Memorial Hospital Serving Size : 3 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pita bread pockets -- or 6 slices whole wheat bread ***FILLING*** 1 cup cooked chickpeas OR canned -- drained and mashed 1/2 cup celery -- diced 1/4 cup onion -- diced 1/4 cup fat-free mayonnaise or lowfat yogurt -- or combination 1 dash pepper Combine filling ingredients and blend well. Serve in pita pocket or on whole wheat bread. Yield: 3 sandwiches PER SERVING (for filling only): calories 54; fat 0.4g saturated fat 0.1g sodium 147mg carbohydrate 11.5g protein 2.3g cholesterol 0mg fiber 1.8g exchange: 1 carbohydrate (1 starch) Sent in by kitpath@earthlink.net 4/16/99 - - - - - - - - - - - - - - - - - - - NOTES : http://www.waukeshamemorial.org/recipes/ * Exported from MasterCook * Chili Oven Barbecued Chicken Recipe By :Canadian Living, Feb 97 Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Grilled, Smoked, Bbq Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup ketchup 1/4 cup cider vinegar 2 tbsp Worcestershire sauce 4 tsp chili powder 1 1/2 tsp paprika 1 tsp dry mustard 1/4 tsp cayenne pepper 12 skinless chicken thighs -- (1.5kg total) 1. In small bowl, whisk together all ingredients except chicken. Pour over chicken in glass dish or bowl. Cover and marinate in fridge for 2-24 hours, turning occasionally. 2. Reserving marinade, arrange chicken thighs, meaty side down, in 13x9" baking dish. Bake at 375F for 45 minutes, turning thighs once and basting every 15 minutes. Bake for 15 mins longer or until burnished brown and juices run clear. 3. Pour sauce into glass measure, spoon off fat, and serve sauce with chicken. >From: Cathleen - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve over rice with vegetables. NOTES : Very flavourful! I made the night before and left in fridge until the next evening. This is a recipe I make ever now and then. I like it just because all the ingredients are always on-hand. I personally don't care for dark meat, so I use chicken breasts, but if you like thighs, this is still low-fat with them, not to mention cheaper! * Exported from MasterCook * Chinese Chicken Salad #2 Recipe By :More Heart Smart Cooking with Bonnie Stern, p. 90 Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Oriental Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Pound Linguine 1 Large Head Romaine Lettuce -- Chopped (8 Cups/2 L) 1/2 Cup Chopped Fresh Parsley Or Chopped Fresh Cilantro 1/4 Cup Chopped Green Onions Or Fresh Chives -- Chopped 2 Cups Cooked Chicken Breast Halves -- Shredded Or Diced (1 Lb. Raw) 2 Carrots -- Grated 1 Cucumber, Whole -- Diced (English Cucumber) ** Peanut Dressing ** 1 Tablespoon Peanut Butter 1/2 Cup Cooked Chickpeas 2 Tablespoons Soy Sauce 1 Tablespoon Honey Or Molasses 1/2 Teaspoon Hot Chili Paste -- Optional Salt -- To Taste Pepper -- To Taste 1. Bring large pot of water to boil. Add linguine and cook until tender but firm. Drain and rinse. Reserve. 2. In large bowl, combine lettuce, parsley or cilantro, green onions or chives, chicken, carrots, cucumber and noodles. 3. To make dressing, in food processor or blender, combine peanut butter, chickpeas, soy sauce, honey and optional chili paste. Taste and season with salt and pepper if necessary. 4. Toss salad with dressing. 5. Allow salad to marinate for 1 to 2 hours. Do not worry if lettuce gets soggy, but if you want crunchy lettuce, add it just before serving. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : 1. The peanut dressing may also be used as a dipping sauce for vegetables, salad rolls, or satays. 2. For the chicken, use 1 lb raw chicken or turkey and poach, roast, smoke, or barbeque. * Exported from MasterCook * Chocolate Fudge Layer Cake Recipe By :The Healthy Oven Baking Book, Sarah Phillips Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Rave Reviews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Nonstick Canola Cooking Spray 2 Oz Bittersweet Chocolate -- Or Semisweet Chocolate 1 3/4 cup Sugar 4 Tbsp Unsalted Butter -- Note 1 1/2 cup Lowfat Buttermilk 1 Lg Egg 2 Lg Egg Whites 2 cup Cake Flour -- Note 2 1/2 cup Cocoa Powder -- Note 3 2 Tsp Instant Expresso Powder 1 cup Boiling Water 1 Tsp Baking Soda Fudgy Chocolate Frosting -- See Recipe Note 1: 1/2 stick unsalted butter, at room temp Note 2: Not self-rising (spoon into measuring cup and level top) Note 3: Spoon cocoa into measuring cup and level top New Creaming Method Mom's Chocolate Fudge Cake recipe used whole eggs, sour cream, and two sticks of butter. I knew that if I just kept at it, I could come up with an equally great cake that I could serve to my family without the pangs of guilt. Here is my version, in all of its deep, dark glory, my daughter Elizabeth's favorite. (Because of the cake's low fat content, it can be a little tricky - just follow the directions exactly, and you'll be fine.) position a rack in the center of the oven and preheat to 350F. Lightly spray two 8" round nonstick cake pans with oil. Line the bottoms of the pans with rounds of waxed paper and spray again. Melt the chocolate: Chocolate burns easily, so be careful when melting. Place the unchopped square of chocolate on a piece of aluminum foil and put it in the oven while it is preheating. It will take about 10 min for the chocolate to melt-check it often and press it with your finger to gauge its progress. If you want to speed the process, chop the chocolate in even pieces and place it on the foil. When the chocolate has melted, let it cool until tepid and scrape it into the batter with a rubber spatula. Chocolate can also be melted in a microwave oven. Place one ounce or more of finely chopped chocolate in a microwave-safe bowl, and microwave on Medium (50 percent) checking occasionally until the chocolate looks shiny (it won't look melted), two to four minutes, depending on the brand. Let stand for thirty seconds or so, then stir to see if it is melted enough. The classic way to melt chocolate is in the top part of a double boiler over very hot, but not simmering water. Sometimes it is more efficient to put the finely chopped chocolate in a small heatproof bowl and place over a small saucepan of water. In any case, be sure that no water comes in contact with the chocolate, or it will firm up or "seize." Let cool until tepid. In a medium bowl, using a handheld electric mixer set at medium sped, beat the sugar and butter until the mixture resembles coarse bread crumbs, scraping down the sides of the cup with a rubber spatula, about 2 min. Beat in the melted chocolate. Add the buttermilk, egg, and egg whites and beat until smooth. In a medium bowl, whisk the flour and cocoa until well combined. (If there cocoa is lumpy, sift it, after measuring, onto a piece of waxed paper). With a spoon, mix the four mixture into the wet ingredients, scraping down the sides and bottom of the bowl with a rubber spatula. Mix until smooth. Dissolve the coffee in the boiling water. Hold the coffee mixture over the mixing bowl and add the baking soda, as the mixture may foam over. Add to the batter. Stir until smooth. The batter will be very thin. Divide it equally between the prepared pans. Bake until the cakes begin to pull away from the sides of the pans, about 30 min. (You can't test this cake by pressing the center as it has a thin crisp top crust). Do not overbake. Do not open the oven until the last 5 minutes of baking. Cool in the pans on wire cake racks for 10 min. Invert onto the racks and remove the waxed paper. Turn right side up and cool completely. Using a serrated cake knife, trim the top rusts off each cake layer. Place one cake, flat side up, on a serving platter. Spread with about 1/2 C frosting. Place the other layer, round side up, on the bottom layer. Frost the top of the cake with the remaining frosting and serve. Jeff and I had a piece of this cake and it was **very, very** good!! I was so pleased with the flavor and texture. Entered into MasterCook and tested for you by Reggie & Jeff Dwork --- I made this cake for guests this weekend and it is GREAT! I went online yesterday to Sarah's web-site(www.healthyoven.com) and ordered her very reasonably-priced book because we loved the cake so much. A BIG THANKS TO SARAH for allowing Reggie to post this to the list! " [Jane" ] Cal 236 Total Fat 5,2g Sat Fat 3g Carb 46g Fib 1.5g Pro 3.6g Sod 132mg CFF 19.2% - - - - - - - - - - - - - - - - - - - NOTES : Sarah Phillips is the author of an amazing **lowfat** baking cookbook called The Healthy Oven Baking Book. Now all of us who bake lowfat know it is very difficult to do this and get any finished product that even halfway resembles the full fat product. Let me tell you how surprised I was at this cake. It has a lot of flavor, the texture is very light (not like any other lowfat cake I have attempted to make) and it looked fabulous!! So I spoke with Sarah and told her about all of us. She has graciously agreed to join us on list and will be able to answer some of our baking questions. I suggest that any of you who like to bake and prefer lowfat baked goods to the higher fat versions get this book ... it is truly a gift from a very talented, devoted lowfat baker!! * Exported from MasterCook * Chocolate Pine Nut Meringue Smoothies Recipe By :Cooking Light Serving Size : 16 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Large Egg Whites 1/8 Teaspoon Salt 1/4 Teaspoon Cream Of Tartar 1 Cup Sugar 1 Teaspoon Vanilla Extract 1/3 Cup Pine Nuts -- Toasted 2 Ounces Bittersweet Chocolate -- Finely Chopped Preheat oven to 250F. Beat egg whites and salt at medium speed of a mixer until foamy. Add cream of tartar; beat until soft peaks form. Gradually add sugar, 2 tablespoons at a time, beating at medium high speed until stiff peaks form. Add vanilla; beat well. Fold in pine nuts and chocolate. Cover a baking sheet with parchment paper. Spoon egg white mixture into 16 mounds on prepared baking sheet. Bake at 250° for 1 hour or until dry to touch. (Meringues are done when the surface is dry and can be removed from paper without sticking to fingers.) Turn oven off, and partially open oven door; leave meringues in oven 30 minutes. Remove from oven; carefully remove meringues from paper. Store meringues in an airtight container up to 3 days. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Tiramisu Recipe By :Bluestein and Morrissey in 99% Fat-free Italian Cooking Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tbsp unsweetened cocoa powder -- Dutch processed 1 tsp light corn syrup 2 tsp hot water 1 tsp Marsala wine 4 tsp Grand Marnier 6 Italian ladyfingers -- crisp 1/4 cup strong brewed coffee 1/4 cup nonfat liquid egg substitute 2 tbsp confectioner's sugar 2/3 cup mascarpone, nonfat -- see Recipe In a small bowl, whisk the cocoa powder, corn syrup and hot water together until smooth. Mix in the Marsala and 2 tsp of the Grand Marnier. Break the ladyfingers in half and place them on a plate. Drizzle them with the coffee and the remaining 2 tsp Grand Marnier. In a mixing bowl, combine the egg mixture and confectioners' sugar. Whisk until light and foamy. Whisk in the cocoa mixture, then fold in the mascarpone. (You should have about 1 cup of filling.) Place half a ladyfinger on the bottom of each of four wide-mouthed Champagne glasses. Layer about 8 teaspoons of the filling over the ladyfinger half, then 2 more ladyfinger halves, and finally about 8 more teaspoons of filling. Cover the boats with plastic wrap and chill for 2-3 hours before serving. Makes 4 servings. Per serving: 143 Cal, 1.9 g fat (12.5% cff) >From: Jenny Herl - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cinnamon Thyme Tea Recipe By :Living, Dec 1998/Jan 1999 Serving Size : 4 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Bunches Fresh Thyme -- (Abt 1 1/2 Oz) 4 Whole Cinnamon Sticks 8 cup Water Thyme contains thymol, a natural antiseptic and antioxidant. Place thyme and cinnamon in a med saucepan. Add water. Cover; bring to a boil. Reduce heat; simmer, with lid slightly ajar, until mixture has reduced to about 5 C, 45 - 60 min. Strain, and serve. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 37.3 Total Fat 0.5g Sat Fat 0.1g Carb 11.1g Fib 7.4g Pro 0.6g Sod 18mg CFF 8.3% * Exported from MasterCook * Cobb Salad Recipe By :Lynn Fischer, Lowfat Cooking for Dummies Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -----SALAD----- 1 medium head iceberg lettuce 1/2 cup diced avocado -- may be doubled or omitted 1/2 cup grapes 2 carrots -- chopped 12 small cherry tomatoes -- halved 4 ounces fat-free or extra lean ham -- diced -----DRESSING----- 1/2 tablespoon olive oil 1 1/2 tablespoons cider vinegar 1 1/2 tablespoons balsamic vinegar 1 tablespoon water salt and black pepper -- freshly ground 1) Cut lettuce into 1/4-inch pieces, making crosswise rows. Toss with the avocados (if desired), grapes, carrots, tomatoes and ham in a salad bowl for family style service (see tip). 2) Combine ingredients for the dressing. Drizzle on the salad and toss to coat. Serve at once. PER SERVING: without avocado 100 cals, 20% cff (2.5g total). 15g carbs (3g fiber), 363 mg sodium, 7g protein. -est by publisher. PER SERVING with avocado: 231 cals, 8g fat (29%cff) -est by MasterCook. LF TIP: Reverse the portions traditionally used to prepare salad dressing. Instead of 3 oil to 1 vinegar, use 3 vinegar to 1 oil. Vary the vinegars or use herb-infused vinegars. Substitute or combine with lemon or other juice. PRESENTATION TIP: Arrange the diced vegetables in colorful wedges on individual plates. Drizzle the dressing on the salad without tossing. acq'd from kitpath@earthlink.net 4/99 - - - - - - - - - - - - - - - - - - - NOTES : "Cobb salad is always different, depending upon your part of the country. You can add anything you like; just cut the ingredients into small pieces." --LF