* Exported from MasterCook * Rosemary Roasted Chicken Breasts Recipe By :Savor the Flavor by Gail Becker, RD 1994 Serving Size : 6 Preparation Time :0:50 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -----SAUCE----- 1/4 cup liquefied butter buds mix 1/4 cup dry white wine or reduced sodium chicken broth 1 tablespoon lemon juice 1 tablespoon chopped fresh rosemary 1 teaspoon salt-free garlic and herb seasoning blend -----CHICKEN----- 24 ounces skinless chicken breast halves -- see pantry note PANTRY - Buy six 4-ounces chicken breast halves. Remove the skin. PREHEAT oven to 425F. In a small bowl, combine all the ingredients for the sauce. Place the chicken in a roasting pan, brush both sides with the sauce. Roast 45 minutes or until cooked through, basting with any remaining mixture. EACH: 150 cals, 26g protein, 1g carb, 4g fat (24% cff), 70mg sodium. 3 lean meat diabetic exchanges. >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ruby Quince Marmalade Recipe By :Cooking Light Serving Size : 40 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Cups Quince -- Peeled And Chopped 3 Cups Water 2 Cups Sugar 1/4 Cup Lemon Rind -- Julienned 1/4 Cup Fresh Lime Juice Combine all ingredients in a large saucepan; bring to a boil. Reduce heat to medium, and cook 1 hour and 15 minutes or until thick (mixture will continue to thicken as it cools). Cool. Store marmalade in an airtight container in refrigerator up to 2 weeks. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Salmon Wrapped In Rice Paper Recipe By :Cooking Light March 1999 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- BLACK-BEAN SAUCE 1 teaspoon vegetable oil 1 cup finely chopped onion 2 tablespoons fresh ginger -- finely chopped peeled 3 garlic cloves -- minced 1/2 cup dry sherry 1 can no-salt-added diced tomatoes -- undrained -- (14.5-ounce) 1/4 cup Chinese fermented black beans 1 tablespoon fresh cilantro -- chopped 1 tablespoon fresh mint -- chopped 1 tablespoon fresh basil -- chopped 1 tablespoon fish sauce 1/4 teaspoon black pepper SALMON 4 salmon fillets -- skinned (6-ounce) 1/4 teaspoon black pepper 1/8 teaspoon salt 4 cilantro sprigs 4 round sheets rice paper -- (8-inch) 1 1/2 teaspoons vegetable oil REMAINING INGREDIENTS 4 broccoli spears 2 cups hot cooked short-grain rice To prepare black-bean sauce, heat 1 teaspoon oil in a medium saucepan over medium-high heat. Add onion, ginger, and garlic; saute 5 minutes or until tender. Stir in sherry. Bring to a boil; cook until reduced to 1/2 cup (about 2 minutes). Add tomatoes; reduce heat, and simmer 2 minutes. Stir in black beans and next 5 ingredients (black beans through 1/4 teaspoon pepper). Remove from heat. To prepare salmon, sprinkle 1 side of each fillet with 1/4 teaspoon pepper and salt. Gently press 1 cilantro sprig onto center of each fillet. Add hot water to a large shallow dish to a depth of 1 inch. Place 1 rice paper sheet in dish of water. Let stand 30 seconds. Remove sheet from water. Place sheet on a flat surface; let stand 30 seconds. Place 1 fillet, cilantro side down, in the center of sheet. Fold edges of sheet over fillet; press seams to seal. Cover with a damp towel to prevent fish packet from drying. Repeat procedure with remaining fish and rice paper sheets. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add fish packets, cilantro sides down, to skillet; cook 4 minutes on each side or until fish is done. Steam broccoli, covered, 2 minutes or until crisp-tender. Place 1 fish packet on each of 4 serving plates; spoon about 2/3 cup black-bean sauce around each fish packet. Arrange 1/2 cup rice and 1 broccoli spear on each plate. Yield: 4 servings. CALORIES 518 (30% from fat); FAT 17.5g; PROTEIN 41.9g; CARB 47.3g, FIBER 3.7g; CHOL 111mg; IRON 3.8mg; SODIUM 780mg; CALC 119mg Converted by MC_Buster. >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * San Francisco Sourdough Recipe By :Kurtis Baguley Serving Size : 30 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 14 Oz Bread Flour -- (3 C) 8 Oz Water -- (1 C) 12 1/2 Oz Firm Starter 1/2 Oz Diastatic Malt -- (1 Tsp) 3/8 Oz Salt -- (0.4 Oz, 2 1/4 Tsp) Yields 35 oz loaf. Day 1: Make the firm starter. Day 2: 1) Remove firm starter from refrigerator and allow to warm one to two hours. 2) Mix water, flour and malt on low speed and adjust water to get a shaggy dough. This fully hydrates the flour. Allow mixture to rest 15 minutes. 3) Add starter and mix with bowl lowered some to get better mixing. Then mix at high speed (4.5 on Kitchen Aid mixer) while slowly adding salt. Trickle in water from fingers if necessary. Mix about four minutes. Salt is table grind. The equivalent volume of kosher salt is twice the table grind volume. The weights of the two are the same. 4) Bulk ferment approximately 3 hours, reforming after about 1.5 hours. 5) Scale: cut to size and form into round loaf. 6) Bench: lightly spray with oil and cover with plastic wrap, allow to stand 30 minutes. 7) Shape: sprinkle flour on couch (linen cloth or towel - embed flour into nap of cloth if it is not smooth). Form loaf on couch and sprinkle with flour. Cover with couch and plastic. 8) Proof: allow to rise 1.5 times. 9) Refrigerate overnight. Day 3: 1) Remove from refrigerator and continue to proof until ready. 2) Score and bake in a 450 F oven with steam. Start baking at 475 F for 15 minutes. Steam with two big spoons of boiling water. Lower temperature to 400 F and continue baking for a total oven time of 40 minutes. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Scrambled Egg And Vegetable Wrap-ups Recipe By :http://www.diabetes-self-mgmt.com/dir_rec.html Serving Size : 8 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Spreads & Sandwiches Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetable cooking spray 1 Medium onion -- chopped 1 green pepper -- chopped 2 Medium tomatoes -- chopped 1 Cup salsa -- divided 1 Cup frozen whole-kernel corn 1/2 Teaspoon black pepper 3/4 Cup canned pinto beans -- drained 1 Tablespoon taco seasoning mix -- dry 8 flour tortillas -- 8 inches across 3/4 Cup shredded reduced-fat cheese 4 eggs 4 egg whites Coat a large skillet with cooking spray. Add onion and green pepper and saute over medium-high heat until tender. Add tomato, 3/4 cup salsa, corn, and black pepper. Heat thoroughly and set aside. Place beans, taco seasoning mix and remaining salsa in blender or food processor, and blend until smooth. Spread about 2 tablespoons of the bean mixture on each tortilla. Sprinkle tortillas evenly with cheese. Combine eggs and egg whites; beat well. Coat a nonstick skillet with cooking spray and place over medium heat until hot. Add egg mixture and cook, stirring often, until the mixture is firm but still moist. Spoon the egg mixture evenly over the tortillas and then spoon the vegetable mixture evenly over eggs. Roll up the tortillas and secure them with toothpicks, if necessary. Garnish with more salsa if desired, and serve immediately. Preparation time: 15 minutes Cooking time: 7 to 10 minutes Yield: 8 servings Per serving: Calories: 272 Carbohydrates: 38 g Protein: 14 g Fat: 7 g Saturated Fat: 2 g Sodium: 496 mg Fiber: 5 g Serving size: 1 tortilla Exchanges per serving: 2 starch 1 vegetable 1 medium-fat meat from MAY / JUNE 1997 MC formatted by Barb at PK using MC Buster 2.0f & SNT on 6/12/98 >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sesame Kale Recipe By :American Diabetes Association's Diabetic Meals in 30 Minute Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound kale 1 1/4 Teaspoons sesame oil 2 garlic cloves -- minced 2 Tablespoons chicken stock, low fat, low sodium -- plus 2 teaspoons 2 Teaspoons lite soy sauce 1 1/4 Teaspoons sesame seeds -- toasted freshly ground black pepper -- to taste Wash the kale, but let the water cling to it. Cut off and discard the tough stems. Slice the leaves once down the middle, then cut them crosswise into 1 inch wide strips. In a wok, heat the oil. Add the garlic. Saute for 10 seconds. Add the kale and the stock. Cover and steam for 3 minutes until the kale wilts. Add the soy sauce. Top the kale with sesame seeds and fresh ground pepper. Serve. Per serving: calories 60, fat 2.5g, 35% calories from fat, cholesterol 0mg, protein 2.9g, carbohydrates 7.3g, fiber 3.2g, sodium 162mg. Exchanges: 1 Vegetable, 1/2 Fat. Source: webmaster@MealsForYou.com Copyright (c) 1996-1998 Meals For You. >From: KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Prep: 10 min, Cook: 5 min. * Exported from MasterCook * Shrimp Cucumber Sambal Recipe By :Wrap It Up - Amy Cotler Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Indian Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 medium shrimp, cooked, peeled, deveined -- coarsely chopped 1 medium kirby cucumber -- finely chopped 1/4 cup red onion -- finely chopped 3 tablespoons rice wine vinegar 2 tablespoons fresh lime juice 1 tablespoon fish sauce 1 tablespoon sugar 2 teaspoons fresh mint leaves -- chopped 1 jalapeno pepper -- minced 1 teaspoon ground coriander 1/4 teaspoon salt -- or to taste 1 cup cooked white rice 2 green leaf lettuce leaves torn into -- bite-size pcs 2 large flour tortillas -- burrito size 1. In a large bowl, combine the shrimp, cucumber, onion, vinegar, lime juice, fish sauce, sugar, mint leaves, jalapeno, coriander, and salt. Let sit for 5 minutes. Add the rice and lettuce. Toss to combine. 2. Heat the tortillas, one at a time, directly on a gas flame, on a grill, or in a hot skillet, turning frequently, until hot and pliable, 5 to 15 seconds each. Or heat, stacked, in the microwave. Lay each tortilla on top of 12-inch square of foil. Place half the sambal in a thick horizontal strip across the bottom third of each tortilla, making sure the ingredients don't quite touch the edges. Fold in the two sides and roll the wrap away from you, being careful not to wrap the foil into the spiral. Cut in half on the bias. Peel down the foil as you eat. Makes 2 wraps. This is a low-fat wrap. You can prepare the sambal up to 1 hour ahead and refrigerate, but assemble the wraps just before eating. Serve cold. >From: KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shrimp With Dried Tomatoes And Linguine Recipe By :adapted from Sunset, May 1999 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tsp Olive Oil 1 Clove Garlic -- Minced 2 Tbsp Lemon Juice 1/3 cup Dry White Wine 3 cup Nonfat Veg Chicken Broth, Low Sod -- Divided, Or Nonfat Chicken Broth 3/4 Oz Dried Tomatoes Slices -- (1/2 C) 9 Oz Pasta -- Dry 1 Lb Cooked, Shelled, Deveined Shrimp (38 - 50 Per Lb) 3 Green Onions -- Ends Trimmed Thinly Sliced Prep and Cook Time: About 25 min Makes: 4 servings Cook pasta in salted water with 1 C chicken broth added for flavor. In a 4 - 6 qt pan, over med-high heat, stir olive oil and garlic until garlic is limp but not browned, 2 - 3 min. Add lemon juice, wine, 2 C broth and tomatoes. Increase heat to high and stir until sauce boils. Reduce heat and simmer 5 min. Add cooked pasta and shrimp to liquid. Increase heat to med and stir until pasta and shrimp are thoroughly warmed. Ladle into bowls, sprinkle with green onions and serve. This was very, very good!! Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Simple Baked Spaghetti Squash Recipe By :Cooking Light Serving Size : 5 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds spaghetti squash -- (one squash) Preheat oven to 350. Cut squash in half lengthwise, discarding seeds. Place squash halves, cut side down, in a 9 X 13 baking dish; add water to the dish to a depth of 1/2". Bake at 350 for 45 minutes or until squash is tender when pierced with a fork. Remove squash from dish and cool. Scrape inside of squash with a fork to remove spaghetti like strands. Yields 5 cups. >From: Diana Slade - - - - - - - - - - - - - - - - - - - NOTES : See Oct. 1998 Cooking Light for photos to go with instructions and for recipes using spaghetti squash. * Exported from MasterCook * Soba With Fennel, Chevre And Kumquats Recipe By :CITRUS: A Cookbook [1997 Chartwell Books] Serving Size : 4 Preparation Time :0:30 Categories : Eat-Lf Mailing List Oriental Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium fennel bulb -- with fronds 1/3 pound kumquats -- well washed 1 teaspoon olive oil -- or as needed 1 medium onion -- thinly sliced 1 garlic clove -- finely chopped 1 teaspoon chopped fresh thyme -- leaves only 1 cup dry white wine or chicken broth salt and black pepper 8 ounces soba noodles -- or buckwheat noodles 4 ounces goat cheese -- or less Bring a large pot of water to boil for the soba. Meanwhile, trim the fennel bulb, reserving enough of the feathery leaves to make 2 tablespoons, chopped. Quarter the bulb and cut out most of the core. Thinly slice each piece crosswise. Thinly slice the kumquats and remove the seeds. Heat the oil in a nonreactive skillet over medium-high heat. Add the onion, garlic, and sliced fennel and saute 2 to 3 minutes. Add the thyme, kumquats, and wine or broth. Cover, lower the heat to medium, and cook 5 minutes. Remove from the heat and add salt and pepper to taste. Boil the soba al dente. Drain and arrange on four plates. Spoon the sauce over the noodles. Top with crumbled goat cheese and the reserved chopped fennel leaves. EACH: 412 cals, 12g fat (27%) VEGETARIAN VARIATION: Replace cheese with 8 ounces cooked garbanzos (2 oz per serving). * INFO* recipe from CITRUS: A Cookbook. 1997 Chartwell. ISBN 0785807861 >email by kitpath@earthlink.net 12/98 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * South Of The Border Beans And Rice Recipe By :Quick & Light 1999 Spring Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Mexican & Southwestern Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***BEANS*** 2 cups dried pinto beans 1/2 medium onion -- chopped 2 bay leaves 8 cups cold water salt 1 teaspoon canola oil 3 cloves garlic -- chopped ***RICE*** 1 small onion -- chopped 1 jalapeno pepper -- seeded and minced 2 medium tomatoes -- peeled and seeded 2 cloves garlic 2 cups long-grain white rice 1 teaspoon vegetable oil 4 cups low-sodium broth 1 cup fresh or frozen peas 1 tablespoon chopped fresh cilantro Remove any stones from the beans and rinse them thoroughly. Soak them overnight. Put the beans into a large pot with the onion, bay leaves, and water. Bring the water to a simmer and cook 1+1/2 to 3 hours until the beans are tender, adding water to the pot as needed. Season to taste with salt and cook until the beans are very soft. Remove the pot from the heat and discard the bay leaves. Strain off any remaining liquid and set aside. In a medium, non-stick skillet, warm the oil over medium heat. Add the garlic and cook until fragrant, about a minute. Add 1/2 cup of the cooked beans to the skillet and mash them with a wooden spoon. Gradually stir in some liquid from the bean pot and cook until it is a thick paste. Stir the bean garlic mixture back into the pot and simmer for 4 to 5 minutes. Set aside. For the rice, puree in a food processor or blender onion, jalapeno, tomatoes and garlic. In a medium nonstick saucepan warm the oil over moderate heat. Add the rice and stir until it has a light golden color. Stir in the vegetable puree and cook until the moisture has been absorbed. Pour in the broth and season it lightly with salt. Stir in the peas and bring the liquid to a simmer. Reduce the heat to very low, and cover. Cook until the rice is tender and the broth is absorbed, about 20 minutes. Sprinkle cilantro over the top of the rice and serve topped with the beans. Each of the 12 servings contains 270 calories and 3 grams of fat (10%) Recipe from the American Institute for Cancer Research Notes: "Rice and beans together make a great side dish to any Mexican meal. Both red beans and pinto beans work well. Add vegetables such as red and green peppers, onions, tomatoes, jalapeno peppers, garlic and green peas-whatever your family likes." >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : May 5th menu: Serve with a "chopped" salad dressed with cilantro-lime, quesadilla with green chiles, asparagus spears with fresh salsa and frozen yogurt with honey, lime and pistachios. * Exported from MasterCook * Southwestern Shrimp Pockets Recipe By :http://www.yumyum.com/ Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 oz. frozen cooked shrimp -- thawed 2 medium Tomatoes -- seeded/chopped -- (about 2 cups) 1/3 cup Sliced green onions -- (with tops) 1/3 cup green bell pepper -- Chopped 1 tablespoon Lime juice -- (1 to 2) 2 tsp. Jalapenos -- Finely chopped 2 cloves Garlic -- finely chopped 1/4 tsp. Salt 3 pieces pita bread -- (6-inch diameter) Leaf lettuce Mix all ingredients except pita breads and lettuce. Cut pita breads in half. Line each half with lettuce. Spoon about 1/2 cup shrimp mixture into each. 6 SANDWICHES; 150 CALORIES PER SANDWICH. Serves 6. http://www.yumyum.com/ MC formatting by bobbi744@acd.net ICQ# 12099532 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Soy Sauce : Information Recipe By :St Louis Post 1999 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- --text only--- Q: I've got a recipe calling for light soy sauce. What is this, and how does it differ from regular soy sauce? A: There are three broad classes: light, medium and dark. Light soy sauce is comparatively pale (amber) in color and has a thin consistency and subtle flavor. (Light soy is not to be confused with "Lite" or reduced-sodium soy sauce). Medium soy sauce - the standard kind found in markets and on the tables of most Chinese restaurants - has a deep brown color and a more intense taste. Dark soy sauce is the Japanese version. It is also called heavy soy sauce or tamari soy. It is thicker and more potent than the other two. Recipes that call for light soy sauce usually have a delicate color or flavor, either of which could be slightly sullied by regular soy sauce. But the difference is extremely nuanced, and regular soy sauce, if you can't get to an Asian market to buy the light kind, will yield a perfectly adequate dish. SOURCE: St Louis, Mo Postnet Cooking Tips http://www.postnet.com/ Posted: Monday, March 29, 1999 >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : What is iight soy sauce? * Exported from MasterCook * Spaghetti Squash #2 Recipe By :PatHanneman Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- spaghetti squash fresh herbs lemon zest garlic red pepper flakes olive oil -- or Butter Buds I think spaghetti squash is perhaps the most fun to make. It's a great substitute for pasta - especially the primaveras. My favorite is tossing with fresh herbs, lemon zest, garlic, and red pepper flakes and a little olive oil or butterbuds. Or toss with a lowfat pesto. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spaghetti Squash With Gingered Tomatoes Recipe By :Bev Bennet in Two's Company (1985) Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 shallot -- minced 1 piece (1 inch) gingerroot -- or less 2 teaspoons unsalted butter or olive oil 1 pound canned tomatoes -- chopped and drained or fresh tomato concasse 1/4 teaspoon nutmeg 1 pinch sugar salt and pepper 1 1/4 pounds spaghetti squash cored and cooked -- strains separated While squash is cooking, saute the shallot and gingerroot in the butter in a small skillet for 5 minutes. Add tomatoes to ginger. Add sugar, nutmeg, salt and pepper. Simmer for 20 minutes. Serve over strands of spaghetti squash. each 185 cals, 6g fat (26%) Note: >From 25 to 30% of the squash is refuse Bennet, Bev (1985). Two's Company, A Cookbook for Couples. New York: Barrons. >Mc mailing from kitpath@earthlink.net 4/22/99 TIP: Partially cook a whole spaghetti squash, fork-pricked, in the microwave on high until soft enough to cut and core. Rub with spice or herb and finish cooking in the oven (350F) or on the grill. >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spaghetti Squash With Parsley And Garlic Recipe By :Anne Lindsay, The Lighthearted Cookbook, p. 119 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Pounds Spaghetti Squash -- One 1 Tablespoon Margarine 3 Cloves Garlic -- Minced 1 Cup Fresh Parsley -- Coarsely Chopped Or Grated Zucchini 1/4 Cup Plain Low-Fat Yogurt -- Optional Fresh Ground Black Pepper -- To Taste 1. Cook squash: a. [Ellen's note - have to microwave a few minutes before being able to cut into halves or quarters] Pierce spaghetti squash in 10 to 15 places with a fork. Place halves or quarters cut side up on microwave-safe baking dish; cover with plastic wrap. Microwave on 100% power approximately 7 to 8 minutes per pound or until flesh is tender when pierced with a fork. Turn pieces over halfway through cooking. Let stand 5 minutes. or b. In a large pot of boiling water, cook whole spaghetti squash until tender when pierced with a skewer, about 30 minutes (but some varieties of spaghetti squash may take longer). or c. Cut squash in half crosswise; scoop out seeds. Steam for 15 to 20 minutes or until tender. 2. In a small skillet, melt margarine over medium-low heat; add garlic and cook until tender, about 1 minute. 3. Drain squash and cut in half crosswise. [Cutting the squash lengthwise cuts the strands in half.] Scoop out seeds. Run tines of fork lengthwise over squash to loosen spaghetti-like strands; scoop out strands into baking dish or serving bowl. Add garlic mixture, parsley, yogurt (if using), and pepper to taste; toss to mix. Makes 8 servings. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : The only time I made this, I used the microwave to cook the spaghetti squash, only because I don't own a pot large enough to have contained the squash for cooking on top of the stove. The parsley and garlic provided the only noticeable flavours in this dish, but fortunately I like parsley and garlic. For variety, you might try other fresh herbs, such as dill or basil, or sauces that you would normally put on pasta. I don't normally use margarine, but this recipe works equally well with 1 tablespoon butter, or less fat if you prefer. I am also planning to experiment with cooking the squash, then mixing the strands with pesto sauce (not made low-fat in my house, so I won't post here), or with slightly cooked minced garlic. Modified for squash cooking instructions and entered to MasterCook by Ellen Pickett, Toronto, Canada. * Exported from MasterCook * Spaghetti Stuffed Peppers, Frieda's Recipe By :Frieda's Product, LA, CA Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup low sodium vegetable broth 1 cup chopped summer squash -- see notes 1/2 ounce dried mushrooms -- assorted 1/4 cup sliced green onions 1 tablespoon chopped fresh basil 1 tablespoon chopped fresh thyme 1 clove garlic -- minced 1/4 teaspoon pepper 1 1/2 cups cooked spaghetti squash 1 medium tomato -- chopped 4 bell peppers -- any color 1/4 cup nonfat Swiss cheese -- or lowfat or cheddar cheese -- shredded Notes and Preparation SUMMER SQUASH: zucchini, yellow crookneck, or sunburst summer squash. MUSHROOMS: Frieda's Dried Pasta Blend Mushrooms, soaked according to package directions, drained, and chopped. In a skillet, heat chicken broth to simmering. Add squash, mushrooms, onion, herbs, garlic, and pepper. Simmer, uncovered, stirring occasionally, for 4 minutes, or till vegetables are tender. Remove from heat. Stir in Spaghetti Squash and tomato. Slice tops off bell peppers and discard veins and seeds. Spoon filling into peppers; sprinkle on shredded cheese. Add tops back to bell peppers. Place in a shallow baking dish sprayed with non-stick cooking spray. Cover and bake in a 375F oven for 30 to 35 minutes, or until heated through. Makes generous 4 side-dish servings. 1996, 1997 Frieda's Inc. >MC mailing from kitpath@earthlink.net 4/22/99 TIP: Partially cook a whole spaghetti squash, fork-pricked, in the microwave on high until soft enough to cut and core. Rub with spice or herb and finish cooking in the oven (350F) or on the grill. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spaghetti With Cherry Tomatoes Recipe By :Home Cooking Vol 2, Amy Coleman Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 Lb Red Cherry Tomatoes -- Cut In Half 3/4 Lb Yellow Cherry Tomatoes -- Cut In Half 4 Shallots Diced Fine In Food Processor 1 Lb Spaghetti -- Note 1 1 Tsp Olive Oil 1/3 cup Whole Fresh Basil Leaves Note 1: Use dried spaghetti NOT fresh In hot saucepan put a little oil and saute shallots, tomatoes, salt and pepper about 5 min until the tomatoes soften but don't break down and collapse. Cook spaghetti al dente, then drain and put into bowl. Pour sauce over it. Toss in whole basil leaves and mix. Plate >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 483,2 Total Fat 3.5g Sat Fat 0.5g Carb 96.3g Fib 4.4g Pro 16.7g Sod 25mg CFF 6.6% * Exported from MasterCook * Spaghetti, Nora's (Orangetti Squash) Recipe By :Cooking with Nora by Nora Pouillon Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Pounds spaghetti squash 1 Cup water 2 Teaspoons olive oil 1 Tablespoon chopped chives OR mint -- or fresh herb salt and black pepper -- freshly ground When available, Nora makes orangetti squash, an orange spaghetti squash with a rich yellow color. 1. OVEN: 400F degrees. 2. Cut the squash in half lengthwise and scrap out the seeds. Place the squash cut-side-down, in a baking dish. Add the water and bake about 45 minutes, or until you can easily insert the tip of a knife. 3. Remove the squash from the oven and using a fork, scrap out the stringy pulp. It will separate into spaghetti-like strands. Cut the squash into a serving bowl, season with olive oil, chives, or mint, and salt and pepper, to taste. About 4 cups: 100 cals, 3.6g fat. Notes: See page 40: Cooking with Nora, by Nora Pouillon (1996: Park Lane Press/Random House) ISBN 0517200104. Restaurant Nora, 2132 Florida Avenue, NW, Washington, DC. Cross-listed on RecipeCafe mcrecipe from Pat Hanneman 2/99 TIP: Partially cook a whole spaghetti squash, fork-pricked, in the microwave on high until soft enough to cut and core. Rub with spice or herb and finish cooking in the oven (350F) or on the grill. >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Shrimp With Udon Noodles Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Pounds Large Shrimp -- Peeled And Deveined 1 Teaspoon Grated Lime Rind 3 Tablespoons Fresh Lime Juice 3 Tablespoons Low-Sodium Soy Sauce 3 Tablespoons Red Curry Paste 3 Tablespoons Brown Sugar 1 Tablespoon Chili Oil 1 1/2 Cups Red Bell Pepper -- Julienned 1/2 Cup Thinly Sliced Green Onions 1/3 Cup Minced Fresh Cilantro 1 Cup Bean Sprouts 6 Cups Cooked Udon Noodles Vegetable Cooking Spray 6 Tablespoons Chopped Peanuts Starting at the tail end, butterfly each shrimp, cutting to, but not through, outside of shrimp. Set aside. Combine lime rind and next 5 ingredients (lime rind through chili oil); stir well. Combine 1/3 cup marinade with shrimp in a large zip- lock plastic bag, and marinate shrimp in refrigerator for 30 minutes. Combine remaining 1/3 cup marinade, bell pepper, and next 4 ingredients (bell pepper through noodles) in a large bowl, tossing to coat. Place a large nonstick skillet coated with cooking spray over medium- high heat until hot. Add shrimp, saute 5 minutes or until done. Combine shrimp with pasta mixture, and toss gently. Sprinkle each serving with nuts. Serve warm or chilled. >From: sherilyn70@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spring Vegetable Au Gratin Recipe By :Steve Petusuvsky, Whole Foods Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Pies, Crusts & Pastry Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Teaspoons olive oil 1 Cup onion -- diced 1 Cup asparagus -- cut into 1 inch lengths 1 Cup broccoli florets 1/2 Cup corn kernels 6 Slices peeled eggplant -- 1/4 inch thick 6 Slices tomato -- 1/4 inch thick 2 Whole eggs 2 egg whites 2 Cups lowfat 2% milk 1/2 Cup unseasoned bread crumbs 1/2 Tsp salt 1/4 Tsp pepper 1/8 Tsp nutmeg 1 Cup lowfat Swiss cheese -- grated Spray a 9 inch round by 2 inch deep casserole dish with vegetable oil. Alternatively, use a disposable pie tin or spring-form pan. Heat 1 tsp of oil in a non-stick saute pan. Saute onion, asparagus, broccoli and corn for 2 minutes. Spread sauteed vegetables in pan. In remaining 1 tsp of oil, saute eggplant and tomato slices for 1 minute. Reserve. Mix together eggs, egg whites, milk, bread crumbs, salt, pepper and nutmeg. Scatter cheese over the sauteed vegetables; arrange alternating eggplant and tomato slices over the vegetables. Pour the batter over the slices and cover with foil. Place casserole dish on a sheet pan with a lip with 1/2 inch of water. Bake for 30 minutes in a 350 degree oven. Remove foil and bake for 15-20 minutes longer until golden brown and cooked through. http://www.wholefoods.com/magazine/foods/body/springrec.html >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : I'd use only egg whites, less olive oil, skim milk, and nonfat soy cheese. This will lower the fat even more * Exported from MasterCook * Spring Vegetable Saute Recipe By :Vegetarian Times Magazine, April 1999, page 34 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces baby Yukon gold or small new potatoes 16 baby carrots -- peeled 1 pound thin asparagus -- trimmed and cut into 1 1/2-inch pieces -- (3 cups) 4 ounces sugar snap peas -- strings removed 8 small radishes trimmed and halved lengthwise 1 tablespoon olive oil -- (orig was 3 tbsp) 4 scallions -- trimmed and cut into1-inch pieces 10 ounces frozen fava beans -- thawed OR baby lima beans 2/3 cup vegetable broth 1/4 cup chopped fresh parsley 1 tablespoon fresh lemon juice -- (optional) 1 1/2 teaspoons finely chopped fresh tarragon 3/4 teaspoon salt 1/4 teaspoon freshly ground black pepper In medium saucepan, combine potatoes and cold water to cover. Bring to a boil, reduce heat and simmer until tender, about 15 minutes. Drain and cool. Cut potatoes into quarters. Meanwhile, in large saucepan, bring 6 cups lightly salted water to a boil. Add carrots and cook for 2 minutes; add asparagus and snap peas and cook for 2 minutes; add radishes and cook for 1 minute. Drain and rinse under cold water until cool. In wide saucepan or deep skillet, heat oil over medium heat. Add scallions, fava beans, cooked potatoes and blanched vegetables, stirring to glaze with oil. Pour in broth and bring to a simmer. Stir in parsley, lemon juice if desired, tarragon, salt and pepper. Remove from heat and let stand for several minutes. Serve warm. >From: Ellen C - - - - - - - - - - - - - - - - - - - NOTES : "This colorful, tasty dish really celebrates spring. Try it using a variety of fresh herbs. Crusty whole wheat bread is all you will need to make a full meal." --- I didn't have any stock, so I blanched the veggies in about 2 1/2 cups of water (instead of the 6 called for) and then reduced the cooking water. We ended up with a very nice, sweet broth! I also omitted the herbs, as my parents don't like them. And I used lima beans because fava were not available. The original recipe called for 3 tbsp of olive oil -- waaaay too much, IMHO. I did use about 1 tbsp because my folks don't have any non-stick cookware, and both of them could put on a little weight. We served this with pumpernickel bread and a fresh fruit salad. The leftovers became a side dish with baked potato skins the next day. * Exported from MasterCook * Squashes And Brown Rice Primavera Recipe By :Mayo Clinic Williams-Sonoma Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Rice Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 zucchini 2 yellow crookneck squashes 3 cups cooked brown rice -- cold 2 garlic cloves -- minced 1/2 teaspoon ground pepper 1/4 cup water 1 large tomato -- seeded and diced 1/2 cup fresh basil -- chopped 1/4 cup chopped fresh parsley -- preferably flat-leaf Italian 1/4 cup grated parmesan cheese Halve the zucchini and squashes lengthwise, then cut crosswise into 1/2-inch-thick pieces. Put the rice in a large bowl and gently separate the grains and break apart any lumps. Coat a large nonstick frying pan with nonstick cooking spray and place over medium-high heat. Add the garlic and saute for 30 seconds. Add the zucchini, squash and pepper and saute for 3 minutes. Stir in the water, cover and cook until the vegetables are tender when pierced, about 3 minutes. Uncover and add the rice. Cook, stirring constantly, until heated through, 3-4 minutes. Stir in the tomato, basil, parsley and cheese. To serve, transfer to a platter. Yields 6 servings. EACH 176 cals, 3g fat, 2g fiber Recipe from "The Mayo Clinic Williams-Sonoma Cookbook" (Time-Life Books). .. Cooked rice: 2 cups water, boiling. cup rice, Stir frequently until the water returns to a boil. Reduce heat, cover, simmer 20 min for white or up to 45 min for brown. Sent in by kitpath@earthlink.net 4/16/99 - - - - - - - - - - - - - - - - - - - NOTES : A very colorful and herby dish to present. * Exported from MasterCook * Stacked Crepe Spinach Torte Recipe By :cooking light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon olive oil 2 garlic cloves -- minced 1/2 teaspoon dried basil 14 1/2 ounces diced tomato -- undrained 3/4 cup nonfat ricotta cheese 1/4 teaspoon salt 10 ounces frozen chopped spinach, thawed, drained -- squeezed dry 7 Basic crepes--recipe follows cooking spray 1/2 cup provolone cheese -- shredded --or parmesan Preheat oven to 425. Heat oil in a large nonstick skillet over medium heat. Add garlic, saute 1 minute. Add basil and tomatoes; bring to a boil. Cook 4 minutes or until most of liquid evaporates. Spoon into a bowl, reserving 1/4 cup. Add ricotta cheese, spinach, and salt to the tomato mixture in the bowl; stir well. Place 1 crepe in a 9-inch pie plate coated with cooking spray; top with a heaping 1/3 cup spinach mixture and 1 T. provolone or parmesan cheese. Repeat layers, ending with a crepe. Spoon 1/4 cup reserved tomato mixture over top; sprinkle with remaining cheese. Bake at 425 for 15 minutes or until thoroughly heated. >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 serving = 1/4 pie = 4 points 1 serving, pie made with part skim ricotta = 6 points 206.2 cals, 7.0g fat, 29.4%CFF, 3.2 g fiber, 20.4 g carbos, 17.7 g protein, 547 g sodium * Exported from MasterCook * Steak And Blackeyed Pea Salad Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 Ounces Flank Steak, Lean 1 Tablespoon Spicy Mustard 1/3 Teaspoon Garlic Powder 1/4 Teaspoon Pepper Vegetable Cooking Spray 5 Cups Romaine Lettuce -- Torn 1 Cup Cherry Tomatoes -- Halved 1 Cup Sliced Cucumber 1/2 Cup Sliced Onion -- Separated Into Rings 15 3/4 Ounces Black-Eyed Peas -- Rinsed And Drained 3/4 Cup Fat-Free Italian Salad Dressing Preheat broiler. Trim fat from steak. Combine mustard, garlic powder, and pepper; spread over both sides of steak. Place steak on a broiler pan coated with cooking spray; cook 5 minutes on each side or until desired degree of doneness. Cut steak diagonally across grain into thin slices. Combine steak, lettuce, and next 4 ingredients (lettuce through peas) in a bowl. Drizzle dressing over salad, and toss well. >From: sherilyn70@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stir-fry Wrap Recipe By :www.mayohealth.org/mayo/ Serving Size : 6 Preparation Time :1:00 Categories : Chicken Eat-Lf Mailing List Oriental Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 1/4 ounces skinless boneless chicken breast halves 1 garlic clove 1 teaspoon oil 16 ounces frozen vegetables oriental stir-fry medley 1 tablespoon teriyaki sauce 6 (8- to 10-inch diameter) flour tortilla Heat the tortillas by placing between moist towels in an oven set to "warm." Slice the chicken breasts into very thin strips. Heat oil in skillet, add garlic and stir fry the chicken strips. Add the vegetables to the chicken and cook 3 to 5 minutes. Top with teriyaki sauce and toss. Fill each tortilla with 3/4 cup of the chicken and vegetable mixture. Fold opposite ends of the wrapper toward the center over the filling. Roll up open end of the wrapper toward the opposite edge. Serve immediately along with the remaining vegetables "on the side." Mayo reduced the fat and calories as follows: *from 3 to 2 ounces chicken per serving; from 6 teaspoons to 1 teaspoon of oil to stirfry; doubling the vegetables (from 8 to 16 ounces). If desired, you could further reduce the calories from fat by using lowfat or nonfat flour tortillas. Nutritional Analysis From 260 cals, 10 g fat, 35%cff to 190 cals, 5g fat, 24%cff; exchanges 1 starch, 2 vegetable, 1 meat. Sent in by kitpath@earthlink.net 4/16/99 - - - - - - - - - - - - - - - - - - - NOTES : This is one the the "remade" recipes. See the paragraph that starts "Mayo reduced the fat and calories as follows: " * Exported from MasterCook * Strawberry Orange Muffins Recipe By :Cooking Light magazine May 1999 Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cups strawberries -- halved 3 tablespoons butter or margarine -- melted 2 teaspoons orange rind -- grated 2 large eggs 1 1/2 cups flour 1 1/4 cups sugar 1 teaspoon baking powder 1/2 teaspoon salt 2 teaspoons sugar Combine strawberries, butter, orange rind & eggs in a blender. Process just until blended. Combine flour, 1 1/4 cups sugar, baking powder & salt. Add strawberry mixture & stir just until moist. Spoon batter into 12 greased muffin cups. Sprinkle tops with 2 tsp of sugar. Bake at 400F for 20 minutes or until muffins spring back when lightly touched in center. Remove from pans immediately. Per muffin: 184 cal, 4 g fat (20%), 45 mg chol, 179mg sod, 34.8g carb Notes: Cinnamon sugar or vanilla sugar would be a nice topping for the muffins. >From: JusNeedlin@aol.com - - - - - - - - - - - - - - - - - - - NOTES : These are from the latest issue of Cooking Light & quite tasty. My son had no trouble inhaling several. :) They turn out a nice pink color & would be great to make as mini muffins for a brunch. * Exported from MasterCook * Strawberry Spring Salad Recipe By :Cooking LIght Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Tablespoons White Wine Vinegar 3 Tablespoons Water 1 Tablespoon Honey 2 teaspoons extra virgin olive oil (orig was 2 tbsp Extra-Virgin Olive Oil) 1/8 Teaspoon Salt 1/8 Teaspoon Pepper 2 Cups Strawberries -- Quartered 10 Ounces Italian Blend Salad Greens Pine Nuts -- Toasted 4 y Combine first 6 ingredients, and stir well with a whisk. Combine strawberries and greens. Add vinegar mixture; toss to coat. Sprinkle with nuts. >From: sherilyn70@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Strudel Verde Recipe By :Steve Petusuvsky, Whole Foods Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 Sheets filo dough vegetable oil to spray --- For the Filling: 2 Teaspoons olive oil -- (orig was 2 tbsp) 2 Cups onions -- diced 1 Cup asparagus -- sliced 1/2 inch thick 1 Cup red bell peppers -- diced 1 Cup mushrooms -- sliced 10 Oz. frozen leaf spinach -- chopped 1/2 Cup peas 2 Cups cooked brown rice -- (Basmati can be substituted) 1 Cup feta cheese -- crumbled 1/2 Cup dill -- minced 1/2 Tsp black pepper 1 Tsp salt sesame seeds to garnish tops -- black or white -- orig was 1 tbsp Heat the olive oil in a large non-stick pan over medium heat. Saute the onions, asparagus, bell peppers and mushrooms for 2 minutes. Add the spinach, peas and rice. Combine well and cool slightly before adding feta cheese, dill and seasonings. Assembly: Lay a sheet of filo dough out on a sheet of parchment or waxed paper and spray lightly with vegetable oil. Repeat this process until five sheets are stacked. Spread filling from left to right side in a layer about 3 inches wide. Fold ends in and roll up dough, forming a log. Use the paper to assist in the rolling process. Press uniformly to make a strudel with even sides. Spray outside surface with vegetable oil, sprinkle with sesame seeds and bake for 40 minutes in a 350-degree oven until golden. Serves 4-6. http://www.wholefoods.com/magazine/foods/body/springrec.html >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : I'd use less feta...it's very strong, and I think 1 cup would be too rich for my taste. * Exported from MasterCook * Sunset Yogurt Salad Recipe By :Light Cooking (1994) Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Pkg. orange or lemon JELLO sugar-free -- (4 serving size) -- or 1 pkg. (8 serving size) 2 Cups boiling water 8 Ounces lowfat plain yogurt 1/4 Cup cold water 1 Can crushed pineapple -- (8oz.) undrained in unsweetened juice 1 Cup shredded carrots Makes 5 cups or 10 servings Dissolve gelatin in boiling water.Measure 1 cup gelatin into medium mixing bowl. Chill 'til slightly thick.Stir in yogurt.Pour into medium serving bowl.Chill 'til set,not firm.Add cold water to rest of gelatin.Stir in pineapple with juice & carrots. Chill 'til slightly thick.Spoon over gelatin-yogurt mixture. Chill 'til firm,about 4 hours. Garnish with carrot curl,celery leaf & pineapple slice. calories---40 cholesterol---0 mg. fat---0 gr. sodium---65 mg. >From: "eddie.beebe" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweating Vegetables Recipe By :PatHanneman Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Fat Free saute involves sweat! Sweat is one of those words we hear most often when it comes to browning the onions. As in this stew. To me ... "sweat until soft" is not the same as "sweat until lightly browned." Both involve a small amount of liquid to soften the onion but the second requires stirring once most of the water/broth has evaporated and left some veggie starch on the bottom of the pan that "lightly browns the onion" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet And Sour Onions (Cipollini Agro Dolce) Recipe By :MORE RECIPES FROM A KITCHEN GARDEN* Serving Size : 6 Preparation Time :1:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds Cipolline onions or medium boiling onions -- peeled 1 cup dry white wine 1 cup water 1 tablespoon olive oil 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 1 small red chile pepper -- halved and seeded (optional) 2 tablespoons sugar 2 tablespoons red wine vinegar 1 tablespoon tomato paste Place onions in a single layer in a large pot. Add equal amounts of wine and water, enough to cover the onions. Add olive oil, salt, ground pepper, and red chile pepper, if using. Bring to a boil, cover, and boil slowly for 10 minutes, stirring occasionally. Remove cover and add sugar, vinegar, and tomato paste, stirring to combine. Boil down liquid, stirring often, to glaze onions with juices, until the sauce has thickened and onions are tender, approximately 25 minutes. Remove chile before serving. Serves 4 to 6. ONE SIXTH: 141 cals, 2g fat (17% cff) Source: More Recipes from a Kitchen Garden, by Renee Shepherd and Fran Raboff, Ten Speed Press, 1995. See also http://www.shepherdseeds.com/sgsweb/kitchen/cookbooks.html >kitpath@earthlink.net 4/99 - - - - - - - - - - - - - - - - - - - NOTES : A very traditional dish that earns it's acclaim. Use as an accompanimnet to almost any main dish or as appetizers. Hi! Thought you might like to have this recipe - if you don't already. We really love these little onions. hard to peel but oh so good. * Exported from MasterCook * Sweet Carrot Cucumber Sambal With Chiles And Fish Sauce Recipe By :Southeast Asian Serving Size : 5 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Oriental Sauces & Gravies Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 unpeeled cucumber -- thinly sliced 1/2 large carrot -- peeled and grated 1/2 red onion -- diced small 1 tablespoon chili pepper -- minced 1/2 cup white vinegar 2 tablespoons sugar 1 tablespoon chopped cilantro 1 tablespoon chopped fresh mint -- (or less) 1 tablespoon chopped fresh basil 1 tablespoon fish sauce Salt Cracked black pepper -- to taste 1 teaspoon fresh lime juice -- (optional addition) In a medium-sized bowl, combine all ingredients and mix well. Makes about 2-1/2 cups. Will keep, covered and refrigerated, 1 to 2 days. CHILE PEPPER - Use your favorite minced red or green chile pepper or substitute 2 teaspoons of red pepper flakes. Fermented FISH SAUCE - Nuoc mam (Vietnam), nam pla (Thailand), nam pa (Laos). Chris Schlesinger and John Willoughby (1993). Salsa, Sambals, Chutneys & Chowchows: Intensely Flavored "Little Dishes" from Around the World. NY: Hearst Books. Page 69 (photo) our review - 23 My 96 Tried, adopted. C H A N G E S - Add lime. Use less spearmint (our garden's). DON'T make it too far ahead. It gets soggy! It won't keep well for several days! Dinner Plate ~ Asian Wheat Noodle with Par-Cooked Napa Cabbage Thai Curry Shrimp Sweet Carrot-Cucumber Sambal >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : from book - Throughout SE Asia, cooks have created a whole range of side dishes and condiments known collectively as sambals. This version combines cucumber, carrots, fresh aromatic herbs and fermented fish sauce with chile peppers. Accompany tuna or sword or use as topping for steamed rice. Omit or add chile peppers to taste. Ditto with the cilantro if it's not your favorite but replace it with a fresh herb that you like. * Exported from MasterCook * Sweet Potato And Shrimp Gumbo Recipe By :Mayo Clinic/Williams-Sonoma Cookbook Serving Size : 6 Preparation Time :1:00 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Fish & Seafood Soups & Stews Sweet Potatoes & Yams Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup tomato juice 1 onion -- chopped 1 green bell pepper -- cored and thinly sliced 1/2 pound okra -- stemmed and sliced 2 celery ribs -- chopped 2/3 cup dry white wine 1/3 cup distilled white vinegar 1 pound sweet potatoes -- peeled -- and cut into 1-inch cubes 3 cups canned crushed tomatoes OR tomato puree 1 1/2 tablespoons chili powder 1/8 teaspoon cayenne pepper 24 shrimp fresh or thawed -- peeled and deveined 6 cups hot cooked white rice In a large frying pan, heat tomato juice over medium-high heat. Add the onion, bell pepper, okra and celery and saute until wilted and softened slightly, 5-7 minutes. Add wine and vinegar and bring to a boil. Stir in sweet potatoes, tomatoes or puree, chili powder and cayenne and cook until mixture returns to a boil. Reduce heat to low, cover and simmer, stirring occasionally, until the sweet potatoes are tender, 20-25 minutes. Add the shrimp and stir to combine. Cover and cook until the shrimp are pink, about 5 minutes. To serve, divide the rice among individual bowls. Top each with an equal amount of the gumbo. Per serving: 362 calories, 14 grams protein, 2 grams fat (percent calories from fat, 5), 72 grams carbohydrates, 49 milligrams cholesterol, 397 milligrams sodium. 6 grams fiber. Sent in by kitpath@earthlink.net 4/16/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tangy Roast Beef Sandwiches Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup Fat-Free Sour Cream 4 Ounces Lowfat Cream Cheese -- Softened 2 Tablespoons Prepared Horseradish 1 French Bread Loaf 3/4 Cup Cranberry-Raspberry Crushed Fruit 3/4 Cup Lean Roast Beef -- Thinly Sliced 1 Cup Alfalfa Sprouts Combine first 3 ingredients in a small bowl. Cover and chill. Cut load in half horizontally. Spread horseradish mixture over cut sides of bread. Spread crushed fruit over bottom half of bread; top with roast beef, sprouts, and top half of bread. Cut loaf into 6 pieces. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Texas Barbecue Wrap Recipe By :Cooking Light Magazine, May 1998 Serving Size : 4 Preparation Time :0:40 Categories : Eat-Lf Mailing List Spreads & Sandwiches Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 Cup barbecue sauce 1 Teaspoon chili powder 1/2 Teaspoon ground cumin 1/2 Teaspoon dried oregano 1 Package light tofu -- drained --and sliced lengthwise --into 1/4-inch pieces --12.3-ounces 2 Teaspoons olive oil 1/4 Cup chopped onion 1 Teaspoon ground turmeric 2 garlic cloves -- minced 1 jalapeno pepper -- seeded and minced 1 1/2 Cups water 3/4 Cup uncooked basmati rice 4 curly leaf lettuce leaves 4 nonfat flour tortillas --10-inchs diameter 1 Cup shredded reduced-fat Monterey jack cheese 1/2 Cup plain nonfat yogurt 8 Slices tomato -- 1/8 inch thick --cut in half crosswise 1. Preheat broiler. 2. Combine the first 4 ingredients in a small bowl. Brush the barbecue sauce mixture over both sides of the tofu. Broil the tofu for 4 minutes on each side or until the tofu is bubbly. 3. Heat olive oil in a medium saucepan over medium-high heat. Add chopped onion, ground turmeric, minced garlic, and jalapeno, and saute 1 minute. Add water and rice; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until rice is tender. 4. Place 1 lettuce leaf on each tortilla. Divide the broiled tofu slices evenly among the tortillas. Top each with 1/4 cup rice mixture, 1/4 cup Shredded cheese, 2 tablespoons yogurt, and 2 tomato slices, and roll up. Cut each tortilla diagonally in half. Yield: 4 servings. Calories 439 (18% from fat); fat 8.6g (sat 3.8g, mono 2.3g, poly 1.2g); protein 21g; carbohydrate 67.7g; fiber 1.6g; cholesterol 19mg; iron 2.6mg; sodium 823mg; calcium 315mg. WW-9 points. Busted by Gail Shermeyer <4paws@netrax.net> Notes: "Tofu is at home on the range with spicy barbecue sauce, Jack cheese, and aromatic rice, all wrapped up in a tortilla." >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Texas Rice And Beans Recipe By :HEART HEALTHY RECIPES by Waukesha Memorial Hospital Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Mexican & Southwestern Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 15 ozs vegetarian chili, Health Valley 4 ozs chopped green chiles -- drained 1 3/4 cup instant brown rice, Shaw's Brand 1 tsp chili powder 14 1/2 ozs fat-free chicken broth 14 1/2 ozs canned black beans, Progresso -- drained and rinsed 14 1/2 ozs stewed tomatoes 1/2 cup Salsa Bobo -- * see note This is a salsa from D. L. Jardine's Combine all ingredients and cook 10 minutes. Cover and let stand for 5 minutes. Submitted by: Judy Demshar PER SERVING: CALORIES 242 FAT 5.7g SATURATED FAT 0.08g SODIUM 960mg CARBOHYDRATE 36g PROTEIN 13g CHOLESTEROL 0mg FIBER 9.9g Exchange: 2 lean meat, 2 carbohydrate (2 starch, 1 vegetable) Margaret's Tips * To reduce sodium, use a lower sodium vegetarian chili such as Health Valley. Health Valley brand vegetarian chili will reduce the sodium per serving to 460 mg. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : Per serving: 229 Calories; 2g Fat (6% calories from fat); 14g Protein; 45g Carbohydrate; 0mg Cholesterol; 849mg Sodium * Exported from MasterCook * Thousand Island Dressing Recipe By :Low Fat,Low Calorie,Low Cholesterol,Light Cooking (1994) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup Pet evaporated skim milk 2/3 cup bottled chili sauce 2/3 cup safflower oil 1/4 cup sweet pickle relish 1 tablespoon lemon juice 1 tablespoon sugar 1 tsp. salt 1/8 tsp. ground black pepper Makes about 2 cups Using a wire whisk,combine all ingredients in small bowl. Refrigerate until well-chilled. Serve over tossed green salad. 1 serving equals 1 Tbls. calories---54 fat---5 gr. cholesterol---0 gr. sodium---129 mg. >From: "eddie.beebe" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Three Ingredient Turkey Breast In Crockpot Recipe By :Penchard@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Crockpot Eat-Lf Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds skinless turkey breast -- frozen 1 can cranberry sauce 1 package onion soup mix I make a fantastic 3 ingredient turkey breast that is so tasty and easy. It involves a frozen turkey breast (about 3 lbs) 1 can of cranberry sauce and a packet of onion soup mix. Put all together in the crock and cook it on high for 2 hrs and low for 4-5 hrs. The turkey falls off the bone and the sauce is great over rice or pasta. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tips For Making Wraps - Dairy Recipe By :Wisconsin Dairy 1997 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- lowfat flour tortilla -- fresh Be sure you choose flour tortillas because they contain a little fat and will roll without cracking. Corn tortillas contain no fat, are drier and will split when rolled cold. When placing ingredients on the tortilla, leave an empty edge (1/4 to 1/2 inch wide) around the outside rim. After you've layered all ingredients on the open tortilla, gently pat firm with the palm of your hand. Always roll the tortilla starting with the edge closest to you. You may find that you have too much filling when you roll the tortilla. Let the excess come out; scrape aside and finish rolling the wrap. Always place the rolled tortilla seam-side down on a plate or flat surface. Once the tortilla is rolled, gently press down on top with the palm of your hand. This firms the ingredients and makes the wrap easier to slice and/or eat. Many wraps look very pretty sliced into rounds since you can see the different textures and colors of the foods. The wraps should be sliced on the diagonal with a sharp (not serrated) knife. A dull knife will not cut cleanly through the tortilla and will pull the wrap apart. Although the wraps can be eaten immediately, many taste better when refrigerated an hour or two so the flavors can blend and mellow. To refrigerate, wrap the wrap in plastic wrap. This will help firm the roll's shape. "World of Tortilla Wrap," Best of the Midwest Market 1997, Dairy Council of Wisconsin. busted 04/21/1999(Wed) by kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tofu Mushroom Burgers Recipe By :Barbara Grunes and Virginia Van Vynckt Serving Size : 8 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 4 cups mushrooms -- very finely chopped 2 cups carrots -- finely grated 1 cup onions -- finely chopped 3 large garlic cloves -- or more minced 1 tablespoon dried mixed herbs 3/4 cup fine bulgur 8 ounces extra-firm tofu -- mashed 1 cup dry bread crumbs -- more if needed 1 teaspoon salt 8 whole wheat buns 1. Heat oil in nonstick frying pan. Add mushrooms, carrots, onions, garlic and herbs. Cook over medium heat, stirring often, until vegetables no longer give off liquid. 2. Remove from heat. Add bulgur, tofu, bread crumbs and salt. Mix thoroughly. (mixture should be thick and pasty; add more bread crumbs if necessary.) Form into 8 patties. Place on wax-paper lined plate. Cover loosely with wax paper or plastic wrap and refrigerate for at least 1 hour and up to 24 hours. 3. Spray large nonstick skillet with nonstick cooking oil; heat over medium heat. Add burgers and cook in 2 batches, turning once for about 5 minutes, or until golden and heated through. Serve on buns. EACH: Calories 324 (25% from fat or 9g; Carbohydrates 49 grams (fiber 6 grams). (Source: Adapted from All-american vegetarian Barbara Grunes and Virginia Van Vynckt, Henry Holt & Company, 1995: p.288). Mc posting from kitpath@earthlink.net 4/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tofu Stuffed Peppers On The Grill Recipe By :Patti Bess 1998 Vegetarian Barbecue Serving Size : 4 Preparation Time :2:00 Categories : Eat-Lf Mailing List Grilled, Smoked, Bbq Rice Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 large green bell peppers 1 large onion -- diced 3 cloves garlic -- minced 12 ounces tofu -- crumbled 2 teaspoons olive oil -- may be tripled 8 ounces sliced mushrooms 4 Roma tomatoes 1 teaspoon minced fresh marjoram 1/2 teaspoon salt -- or more to taste 1 teaspoon fresh oregano 1 tablespoon soy sauce 14 ounces stewed tomatoes 1 cup cooked brown rice 1/2 cup water freshly ground black pepper parmesan cheese -- or sour cream -- optional garnish 1. Texturize and crumb the tofu - see tips. 2. Meanwhile preheat a gas grill to medium-high or build a fire in a kettle grill. 3. With a small paring knife, cut off the tops of the green peppers and scoop out all seeds and inner membrane. Place whole peppers on the grill for about 5 minutes total, turning them every 2 minutes until are lightly charred but not overly softened. Set aside to cool. 4. In a large skillet on the stove or on the (gas) grill, saute the onion, garlic and tofu in olive oil, about 4 to 5 minutes. Add the mushrooms, 3 Roma tomatoes, diced, marjoram, salt, and oregano. Saute for another 3 to 5 minutes. Add the soy sauce, stewed tomatoes, and the rice. Stir to mix; remove from heat. 5. Fill each pepper with this mixture, pushing down gently with a spoon to make more space for the stuffing. Quarter the remaining Roma tomato and wedge one quarter into the top of each pepper. Place the peppers in a 2-quart baking dish and pour the remaining tomato mixture around the peppers. Add the water and black pepper; cover with aluminum foil. 6. Place on the grill and cook over indirect heat for 20 to 25 minutes or until peppers feel fork-tender but not mushy. Spoon the extra sauce over the peppers and garnish to serve. EACH: 232 cals, 8g fat; 197 cals, 4g fat with reduced fat tofu. (est by MasterCook) Vegetarian Barbeque : & Other Pleasures of the Harvest by Patti A. Bess (Hardcover May 1998, Lowell House; ISBN: 1565658817) TIPS - The texture of the tofu will be more crumbly and meatlike if you extract most of the water by cold or by heat. 1) Freeze the block of tofu, thaw completely and drain well: for at least 30 minutes. Mash with fork or potato masher. 2) Drain tofu, and mash with a potato masher. Microwave on high for 2 1/2 minutes. Place in a fine mesh strainer. This idea come from a book by Marie Oser called Soy of Cooking. Eat-LF mail from EllenC. 4/99 >kitpath@earthlink.net 4/19/99 - - - - - - - - - - - - - - - - - - - NOTES : Makes 4 entrees. Halve each to serve 8 as a side dish. * Exported from MasterCook * Tofu Tips Recipe By :"Ellen C." Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Tofu Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** * Also, I have used the firm Tofu, and I think even the extra firm and it * seems to crumple into nothingness when I try to stir fry it or * anything...can someone give me some pointers. Are you using the lower fat Mori-Nu tofu? That is most likely the problem. All of the Mori-Nu lowfat tofu is "silken" tofu, which will crumble if stirred around too much. Silken tofu -- especially the firm, but even the extra-firm -- are great for blended dishes such as smoothies and dips. They are also great for scrambled tofu (in lieu of scrambled eggs) and eggless egg salad. If you are very, very gentle, extra-firm silken tofu cubes can be kept intact in a stir fry. However, for stir fries and baked/broiled/grilled tofu, you will have better results with non-silken tofus (extra-firm or firm). Nasoya is one of my favorites. Note that the non-silken varieties will be refrigerated and covered with water -- they don't have the lengthy self life of the asceptically packaged silken. Look at the labels, because the amount of fat per serving can vary considerably between brands. You can freeze any tofu, and the process will change the texture significantly. It becomes chewier, and will readily absorb any marinade or sauce. Even silken tofu will hold up nicely in stir fries after being frozen. After freezing, thaw the tofu and drain well. The best way to do this is, typically, to wrap the tofu in something absorbent and put a weight on it. This weighting/draining technique will also give you superior results when using regular, non-frozen tofu. I've tried it with the non-frozen silken style, and it does help the fragility some. BTW, the Mori-Nu package says "do not freeze", and the best I've been able to figure out, is that they mean not in the original package. But I do it anyway...you know, when the expiration date is near or just past and I don't want to lose the tofu, I toss the package into the freezer. It does bloat...but none have exploded so far. :-) For all tofu scrambles, I highly recommend you follow the technique of heating the tofu in the microwave and then straining. It really pulled out a lot of extra moisture, and gave the tofu some texture.<< - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Toscana Wrap Recipe By :Cooking Light March 1998 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 eggplant -- peeled --cut into 1-inch pieces --2 pounds 1 Cup onion -- 1 inch pieces 1 Cup cubed green bell pepper -- 1 inch pieces 1 Cup cubed red bell pepper -- 1 inch pieces 1 Tablespoon dried Italian seasoning 2 Tablespoons balsamic vinegar 1 Tablespoon extra-virgin olive oil 1/2 Teaspoon crushed red pepper 1/4 Teaspoon salt 1/2 Cup canned cannellini beans -- drained --or other white beans 4 nonfat flour tortillas --10-inch diameter 1 1/3 Cups shredded part-skim mozzarella cheese 1 Cup diced tomato 1. Preheat oven to 450F. 2. Combine first 9 ingredients in a bowl; toss well. Arrange vegetables in a single layer on a jelly-roll pan. Bake at 450F for 40 minutes or until lightly browned, stirring occasionally. Stir in beans. Warm tortillas according to package directions. Spoon one-fourth of eggplant mixture down the center of each tortilla, and sprinkle each with 1/3 cup cheese and 1/4 cup tomato; roll up. Wrap each filled tortilla in aluminum foil. Reduce oven temperature to 350F. Bake at 350F for 5 minutes or until cheese melts. Serve warm. Yield: 4 servings (serving size: 1 wrap). Calories 381 (25% from fat); fat 10.4g (sat 4.2g, mono 4.3g, poly 1.1g); protein 16.7g; carbohydrate 59.2g; fiber 6.4g; cholesterol 21mg; iron 4.3mg; sodium 795mg; calcium 354mg. WW-7 points. Busted by Gail Shermeyer <4paws@netrax.net> >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Trail Mix Breakfast Wrap Recipe By :Wraps: Easy Recipes for Handheld Meals (Chronicle) Serving Size : 2 Preparation Time :0:00 Categories : Breakfast Camping, Backpack, Trail Food Eat-Lf Mailing List Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup chopped almonds 1 cup nonfat plain yogurt 1/4 cup chopped dried apricots 1/4 cup banana chips 2 teaspoons honey 1 cup shredded wheat cereal -- broken into pieces 2 tablespoons apricot preserves 2 large nonfat flour tortillas ten- or eleven-inch diameter 1. Preheat oven to 350 degrees. 2. Spread the almonds on a baking sheet. Bake until they become aromatic and appear shiny from the oils being released, about 10 minutes. Remove from the oven and let cool. 3. Combine the almonds, yogurt, apricots, banana chips and honey. Mix well. Fold in the Shredded Wheat. 4. Warm the tortillas in a large nonstick skillet over medium-high heat, about 15 seconds on each side. Tortillas also can be microwaved on high for 10 or 15 seconds, or wrapped in aluminum foil and heated in the oven at 350 degrees for 3 to 5 minutes. 5. Divide the apricot preserves among the tortillas and spread evenly over each tortilla, leaving at least a 1-inch border around the edge. 6. Divide the cereal mixture and spread in a 2-by-5-inch rectangle on the bottom half of each tortilla. 7. Fold the right and left edges of the tortilla over the filling, toward the center. Fold the bottom edge of the tortilla toward the center and gently roll until the tortilla is completely wrapped around the filling. 8. Serve immediately. Source Wraps: Easy Recipes for Handheld Meals, by Mary Corpening Barber, Sara Corpening and Lori Lyn Narlock. (Chronicle Books). Notes: This wrap's combination of cereal, yogurt and fruit makes it the perfect breakfast for people on the go. >From: PatHanneman - - - - - - - - - - - - - - - - - - - Suggested Wine: shre * Exported from MasterCook * Transylvanian Goulash Recipe By :Cooking Light Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Chicken Breast Halves Without Skin 3 Chicken Drumsticks Without Skin 3 Chicken Thighs Without Skin 4 Slices Bacon 1 Cup Diced Onion 1 Garlic Clove -- Minced 1 Cup Diced Green Bell Pepper 29 Ounces Tomatoes, Canned -- Italian Style 1/2 Cup Dry Red Wine 1 1/2 Teaspoons Paprika 1/4 Teaspoon Salt 1/4 Teaspoon Dried Tarragon 1/4 Teaspoon Pepper Place chicken in a Dutch oven, and add water to cover. Bring to a boil; cover, reduce heat, and simmer 45 minutes or until tender. Drain chicken in colander over a bowl; reserve 1 cup chicken broth. Remove chicken from bones, and shred meat with 2 forks. Cook bacon in pan over medium-high heat until crisp; crumble and set aside. Add onion and garlic to bacon drippings in pan, and saute;7 minutes or until lightly browned. Add the bell pepper and tomatoes, and cook over medium heat 30 minutes, stirring frequently. Stir in reserved chicken broth, wine, and remaining ingredients, and bring to a boil. Partially cover tomato mixture, reduce heat, and simmer 30 minutes. Add the shredded chicken; cook 15 minutes or until thoroughly heated. Ladle goulash into soup bowls, and sprinkle with crumbled bacon. >From: Sherilyn - - - - - - - - - - - - - - - - - - - NOTES : * Exported from MasterCook * Tuna Bagels Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 pkg Neufchatel cheese (room temperature) -- (3 oz) 1 tablespoon buttermilk or skim milk 1/8 teaspoon dried dill weed 1 Dash Garlic Salt 1 can tuna in water -- drained, (6-3/4 oz) 1 green onion -- sliced 2 tbsp sliced pimento-stuffed olives 1 tbsp red wine vinegar 2 pumpernickel or onion bagels -- (3 inch diameter -- 1/2 inch thick 4 iceberg or bibb lettuce leaves 4 cherry tomatoes In a small bowl, beat cheese and milk until smooth. Stir in dillweed and garlic salt (I sometimes use fresh garlic). In another small bowl, combine tuna, green onion and olives. Sprinkle vinegar over tuna mixture; toss with fork to distribute. Cut bagels in half horizontally; toast cut sides. Place 1 bagel half, toasted side up, on each of 4 plates. Spread 1/4 of cheese mixture over toasted side of each bagel half. Top each with a lettuce leaf. Spoon 1/4 of tuna mixture over lettuce on each bagel half. Keeping slices together and not cutting all the way through, thinly slice cherry tomatoes from bottom to top. Fan slices of 1 cherry tomato on top of each sandwich. Makes 4 servings. 1 serving = 2 meat, 1 bread, 1/2 fat, 200 calories. It says to serve with tomato juice (I like the V8), green grapes and 1 cup of yogurt for lunch. This is one of my favorites from this cookbook, but there are others that I like too! "Eat Light The Healthy, Satisfying Way to Lose and Keep of Weight" >From: "Meryl K. Evans" - - - - - - - - - - - - - - - - - - - NOTES : I got the Tuna Bagel recipe from a friend. Makes a great change of pace for lunch. * Exported from MasterCook * Tuna Broccoli Souffle Recipe By :Nabisco recipes online 1998 Serving Size : 6 Preparation Time :0:50 Categories : Casseroles Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups 1% milk 1/2 cup Cream of Wheat Cereal -- plus 2 tablespoons Cream Of Wheat -- divided use 10 ounces frozen chopped broccoli -- thawed and well drained 6 ounces tuna in water -- drained and flaked 1 cup shredded reduced fat Cheddar cheese 1/2 cup egg substitute 1. Heat milk just to a boil in a large saucepan over high heat; slowly sprinkle in 1/2 cup cereal, stirring constantly. Return mixture to a boil; reduce heat. Cook and stir until thickened, about 2 to 3 minutes; remove from heat. 2. Stir in broccoli, tuna and cheese; blend in egg substitute. 3. Spoon into lightly greased 1 1/2-quart casserole dish that has been sprinkled with remaining 2 tablespoons cereal. Bake at 400F for 30 minutes or until puffed and golden. Serve immediately. Makes 6 servings. 22% cff (228 cals, 5g fat). est by mastercook TIME: Prep: 10 mins.; Cook: 40 mins.; Total: 50 mins. >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Tuna and broccoli take on a touch of elegance when they are combined with egg substitute in this savory brunch or dinner souffle. Cream of wheat: 1-minute, 2 1/2-minute or 10-minute stovetop cooking. * Exported from MasterCook * Tuna Melt Recipe By :Cooking Light Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Salads Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium zucchini -- (about 7 ounces each) Olive oil-flavored cooking spray 2 teaspoons dried basil 1 teaspoon dried thyme 1/8 teaspoon pepper 4 slices multigrain bread -- toasted 1 can solid white tuna in water -- (9-ounce) drained 1/4 cup light mayonnaise 2 tablespoons red onion -- finely chopped 16 slices plum tomatoes -- (1/4 inch thick) 4 less-fat Swiss or fat-free American cheese 1. Slice zucchini in half crosswise; then slice into 1/4-inch lengthwise slices. 2. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add half of the zucchini; cook 5 minutes. Turn slices over, sprinkle with half of the herbs and pepper; cook 5 minutes or until tender. Repeat with remaining zucchini, herbs, and pepper. Divide zucchini slices evenly among toast slices. 3. Combine tuna, mayonnaise, and onion in a small bowl, stir well. Spread 1/2 cup tuna mixture over each zucchini-topped bread slice; top each with 4 tomato slices and 1 cheese slice. 4. Place sandwiches on a baking sheet; broil 2 minutes or until cheese melts. Yield: 4 servings. CALORIES: 255 (25% from fat); FAT 6.9g (sat 1.2g, mono 1.6g, poly 3g); PROTEIN 21.3g; CARB 24.7g; FIBER 3.5g; CHOL 31mg; IRON 2.7mg; SODIUM 882mg; CALC 314mg >From: "Meryl K. Evans" - - - - - - - - - - - - - - - - - - - NOTES : * Have used green onions in place of onion * Used fat free cheese slices (American or sharp cheddar) * Skipped spices on zucchini - results still very good. * Used regular tomatoes in place of plum tomatoes. * Sliced zucchini in circles - faster. Here are three of my recent favorite recipes. Being on maternity leave allows one more time to test recipes! All are delicious in my book. My hubby, who doesn't follow as lowfat diet like me, loves them, too. * Exported from MasterCook * Tuna With Black Pepper Recipe By :SIMPLY HEALTHY FISH by Ricketts and McQuillan (1993) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup fresh lemon juice 1/4 cup fresh lime juice 1/4 teaspoon salt 1 1/4 pounds tuna steaks 1 tablespoon cracked black pepper or mixed peppers -- coarsely ground 1 cup mango chutney or yogurt scallion mustard lemon -- mixture 1) Combine lemon juice, lime juice and salt in glass or enamel dish just large enough to hold the fish in a single layer. Place fish in dish; turn to coat. Refrigerate, covered, turning fish over occasionally, for 30 to 60 minutes. 2. Remove fish from marinade. Coat both sides of fish evenly with pepper, pressing to make sure pepper sticks. Preheat broiler. 3. Broil about 4 inches from heat for 4 to 6 minutes per side depending on thickness of fish, or until fish is opaque in center. Cut into 4 equal portions if necessary. 4. Serve with chutney on the side. Also good served with a yogurt sauce. 389 CALORIES with 1/4 cup chutney; 8g fat (18% cff). Variations: Do not marinade. Double the pepper and add grated lemon and lime zest to the pepper. >kitpath@earthlink.net 4/99 - - - - - - - - - - - - - - - - - - - NOTES : Often the simplest and best treatment of fresh tuna is to grill it like a steak au poivre. Marinating and quick broiling or grilling keep the fish moist. This recipe is suitable for tuna, swordfish, shark and salmon. * Exported from MasterCook * Valley Lahvosh Wrap Chicken Recipe By :Valley Lahvosh Serving Size : 12 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large lahvosh -- softened 3 ounces nonfat cream cheese -- softened 1/3 cup nonfat mayonnaise 5 ounces lunch meat -- thinly sliced 4 ounces monterey jack cheese -- * see note 1 cup shredded lettuce -- * see note 1/4 cup toasted almonds -- * Soften lahvosh - thoroughly wet both sides of lahvosh by holding it under cold running water. Place between two damp towels (terry cloth) for 45-60 minutes. Dampen lahvosh again if needed - a clean spray bottle is ideal for this, or sprinkle lightly by hand. Test before using by grasping one side of lahvosh and rolling jelly-roll fashion. If too dry, it will split and crack. Just sprinkle with more water, recover with damp towel until soft and pliable. IF too wet, it will tear and pull apart when handled. Just uncover and allow to dry before filling and rolling. Place softened lahvosh sesame side down, on piece of plastic wrap 2 or 3 inches longer than the lahvosh. In a small bowl, stir softened light cream cheese and mayo together until smooth; spread evenly on lahvosh. Arrange lunch meat to completely cover lahvosh. Layer with slices of cheese and sprinkle with lettuce. Scatter sliced almonds over all. Roll tight, jelly-roll fashion, from edge nearest you toward center, lifting top edge up and over so that completed roll is nearly center on plastic wrap. Wrap tightly, securely closing ends, and refrigerate for several hours. To serve, unwrap and slice crosswise in 1/2 inch slices. Arrange on plate or tray. Garnish with tomato wedges or radish roses. >From: "Meryl K. Evans" - - - - - - - - - - - - - - - - - - - NOTES : * Used fatfree sliced cheese - torn up * Can use alfalfa sprouts * Never used almonds * Added diced tomatoes. Easy to make! Longest part is softening the wrap. We've substituted flour tortillas, but it is better with the Lavosh. * Exported from MasterCook * Veal Paprikash Recipe By :Cooking Light Serving Size : 7 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon Margarine Vegetable Cooking Spray 1/8 Pound Lean Veal Tip Round Roast -- Cut Into 1" pcs 1 1/2 Cups Sliced Carrot 1 Cup Sliced Onion 1 Clove garlic -- Minced 1/4 Cup All-Purpose Flour 1/2 Teaspoon Salt 1/2 Teaspoon Pepper 1 Cup Low-Salt Chicken Broth 1 Cup Fat-Free Beef Broth 1/2 Cup Dry White Wine 2 Bay Leaves 1/2 Cup Low-Fat Sour Cream 5 1/4 Cups Cooked Egg Noodles Chopped Parsley -- Optional Melt 1 teaspoon margarine in a Dutch oven with cooking spray over medium-high heat. Add veal; cook 5 minutes, browning on all sides. Remove meat from pan; set aside. Melt 2 teaspoons of margarine in pan over medium heat. Add carrot, onion, and garlic; saute 10 minutes or until tender. Stir in flour, paprika, salt, and pepper. Add broths, wine, and bay leaves; stir well. Return meat to pan, and bring to a boil. Cover, reduce heat, and simmer for 1 1/2 hours or until tender. Stirring occasionally. Discard bay leaves. Remove from heat, and stir in sour cream. Cook over los heat 5 minutes or until thoroughly heated. Serve over noodles; garnish with parsley, if desired. >From: Sherilyn - - - - - - - - - - - - - - - - - - -