* Exported from MasterCook * Citrus Warmer Recipe By :Microwaving on a Diet, Barbara Methven Serving Size : 8 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Microwave Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups fresh orange juice 1 cup water 1 cup Cranberry Juice (presweetened) 1/2 cup pineapple juice 1 tablespoon lemon juice 2 drops red food coloring -- optional Mint leaves In 2-qt. casserole combine the liquids; cover. Microwave at High 10 to 12 minutes, or until boiling. Reduce power to 50% (Medium). Simmer 5 minutes. Serve hot, garnished with mint. Per Serving: Calories: 24 Source: "Microwave Cooking Library 1981 Cy DeCosse Inc." From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Citrus-jerk Orange Roughy Recipe By :C/L: 5 Ingredients, 15 Minutes Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 orange roughy fillets -- 4 oz. each 4 teaspoons jerk seasoning Pam 1 teaspoon olive oil 4 tablespoons orange marmalade 3 tablespoons water 2 tablespoons lemon juice 1/8 teaspoon cracked pepper Sprinkle both sides of fillets evenly with seasoning, pressing gently to adhere. Coat a large nonstick skillet with Pam; add oil, and place over medium-high heat until hot. Add fillets; cook 3 minutes on each side or until fish easily flakes when tested with a fork. Remove from skillet; set aside, keep warm. Add orange marmalade and remaining ingredients to skillet. Bring to a boil, and cook 1 minute. Pour sauce over fish, and serve immediately. Makes 4 servings. Per serving: Calories 151 (12% from fat) Fat 0.2 g (sat 0.2 g) Protein 17.1 g Carbohydrate 16.1 g Fiber 0.4 g Sodium 142 mg Exchanges 1 starch, 2 very lean meat typos by Karin Baumgardner 5/20/2000 - - - - - - - - - - - - - - - - - - - Serving Ideas : black bean rice salad, fresh pineapple for dessert * Exported from MasterCook * Colourful Calico Salad Recipe By :Pillsbury Fast and Healthy Magazine Sept/Oct 1993 Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup cooked rice -- cold 3/4 cup canned kidney beans -- rinsed, drained 1 medium tomato -- chopped about 1 cup 1/2 cup frozen corn -- whole kernel, thawed 1 tablespoon chopped green onions 2 tablespoons red wine vinegar 2 teaspoon olive oil -- or vegetable oil 1 teaspoon fresh basil -- chopped or 1/4 -- teaspoon dried basil leaves Fresh spinach or lettuce leaves -- if desired In medium bowl, combine all ingredients except spinach; toss well. Serve on spinach-line plates. Serves 2 (1-1/2 cups) servings. From hdeacey@home.com - - - - - - - - - - - - - - - - - - - NOTES : MC formatted and typed by HelenD (hdeacey@home.com) TIP: To quickly thaw corn, place in strainer; rinse under warm tap water until thawed. Nutrition information per serving according to magazine: per 1-1/2 cup serving: Calories 290, Protein 10g, Carbohydrate 48g, Dietary Fibre 7g, Fat 6g, Polyunsaturated 1g, saturated 1g, Cholesterol 0mg, Sodium 150mg, Potassium 540mg. Dietary Exchanges: 3 Starches, 1 Vegetable, 1 Fat. * Exported from MasterCook * Cooking Grains, Beans And Pasta In Your Microwave Oven Recipe By :The Good Health Microwave Cookbook, Carl Jerome Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Microwave Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Contrary to popular belief, a microwave can be used to prepare healthy whole grains and beans, not just warm up leftovers, heat water for tea and bake potatoes. A microwave cooks rice better, although not necessarily faster, than ordinary methods. Because it cooks rice on the inside at the same time the water or broth cooks it on the outside, each grain remains separate and distinct. No swollen, watery surfaces that become gummy, just firm but tender grains. With brown rice, the bran becomes soft without becoming gooey, and grains of white rice never stick together from the starch on their surface. Cooking in the microwave can even enhance the popcorn-like aroma of fragrant rice like basmati and Texmati. Whole grains cook magnificently in the microwave. Mix them with flavorings and broth, cover, and pop into the oven. In less than half an hour, uncover and serve -- it's that simple. Couscous can be prepared in one-fifth the time it takes to steam it, and even millet will cook in a microwave. For preparing dried beans, no other cooking method or technique can touch the microwave. Beans retain their individual identities, tastes and textures perfectly as they cook to tenderness. And with a microwave, beans can be prepared with one simple step from dry to perfectly cooked. Just combine the beans with water in a very large bowl, seal with plastic wrap and microwave until done. They come out just right ? no soft mushy textures, no water-saturated surfaces. Just perfect, tender beans. You can even cook pasta in a microwave. But certain types of pasta -- small individual shapes like bow ties and penne -- cook better than other types of pasta, which can come out gummy and unpalatable in the microwave. Experimenting will help you find the best methods of preparing pasta using a microwave oven. Here are several recipes for the preparation of rice, grains, beans and pasta in the microwave. Enjoy! From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Coq Au Vin #3 Recipe By :Lee Harvey & Helen Chambers (Registered Dietitians in Ontari Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Meats Microwave Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds chicken breasts without skin -- 4 (1/2 breasts) 1 clove garlic -- minced 1/4 teaspoon dried thyme 1/2 teaspoon salt -- or to taste 1/4 teaspoon black pepper 2 teaspoons brandy 4 small white onions -- quartered 8 ounces mushrooms, whole -- small 1 ounce extra lean ham -- minced 1 cup dry red wine Remove skin from chicken if not already removed and cut each breast in half. Brown in a frying pan sprayed with nonstick spray. Add garlic, thyme, salt and pepper. Warm brandy slightly, pour over chicken and ignite. When flame dies out transfer chicken to a microwave-proof casserole, add mushrooms, onions and minced ham. Deglaze frying pan with wine and pour over chicken. Cover. Microwave on HIGH for 30 minutes, turning after 15 minutes. Yield: 4 servings. Serving Ideas : Asparagus PatE with thin crackers and vegetables with dip. Calories 265, Total Fat 2g, Fibre 3g WW Points = 5 points. Description: "This is lovely for a dinner party. The recipe can be doubled, or tripled, for a crowd." Source: "Eat Light & Love It!" S(Typed & Formatted by:): "Helen D. (hdeacey@home.com) May 2000" - - - - - - - - - - - - - - - - - - - Serving Ideas : Asparagus PatE with thin crackers and vegetables with dip. NOTES : According to my Panasonic Microwave 950W booklet, because ovens are 10% faster than older ovens there are two methods to adjust recipes: Select one power level lower than your recipe requires and use the recommended cooking time; or reduce the cooking time by 10% but use the recommended power level . Always check food before the shortest cooking time has lapsed. * Exported from MasterCook * Coucou A L'iranienne (Iranian Omelet With Parsley And Mint) Recipe By :Mediterranean Light, Martha Rose Shulman Serving Size : 10 Preparation Time :0:00 Categories : Breakfast Eat-LF Mailing List Mediterranean Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -------- ------------ -------------------------------- 2 bunches parsley -- stems removed - 2 to 3 cups 1 bunch mint -- stems removed - 1 to 1 1/2 cups 18 large eggs 1/4 cup pine nuts 1/4 cup dried currants salt and pepper 1/4 teaspoon powdered saffron 1 tablespoon olive oil "In Middle Eastern countries breakfast is a big meal that includes grains, beans, and vegetables, dishes most of us wouldn't think of eating in the morning, such as hummus and ful (beans), falafels, other Middles Eastern salads, and vegetables like tomatoes, cucumbers, sweet peppers, and onions, These hearty breakfasts stick to the ribs all day, and often one does not eat again until the evening meal." Wash and dry the herbs. Chop them coarsely with a knife, not in a machine (you don't want them so fine that they don't absorb the egg and swell!). Beat the eggs in a large bowl.Mix in th herbs, pine nuts, and currants, salt and pepper to taste, and saffron, cover and set aside for 1 to 2 hours in a cool place. If you store it in the refrigerator, bring to room temperature before cooking. To cook, heat a deep, wide lidded nonstick frying pan over medium-low heat and add the olive oil. Stir the egg mixture briskly and pour into the pan. Turn the flame to low and cook, lifting the edges and turning the pan until the omelet cooks on the bottom, like a Spanish omelet. Cover the pan, place on a Flame-Tamer or asbestos pad if the flame seems too high (you don't want the bottom of the omelet to stick and burn before it's cooked through), and cook 20 minutes or until set but still a little runny on the top. Bring to the table and serve in wedges, pass salt and pepper. Serve a big green salad on the side. Leftovers will keep two days in the refrigerator. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : A coucou is the Iranian version of a flat omelet, like a Spanish tortilla. This one is filled with a garden of parsley and mint and contains pine nuts, currants, and a little saffron. I've had coucous with other herbs, notable fresh chervil and they are marvelous with the fresh soft walnuts you an buy in the fall. The eggs just barely set, and the herbs remain crunchy and fragrant. The omelet is even better served cold, a day later, the herbs hod their color and texture, so it makes great picnic fare. It's important to mix together the eggs and filling ingredients an hour or more before you cook the coucou. This gives the herbs time to swell -- and don't chop them too fine. Accompany with a big green salad. You can cut the quantities in half and use a smaller frying pan if you want a smaller coucou. * Exported from MasterCook * Couscous #4 Recipe By :The Good Health Microwave Cookbook, Carl Jerome Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Microwave Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups water -- or broth 2 cups couscous 2 tablespoons olive oil -- or butter salt and pepper Combine 3 cups water or broth with 2 cups couscous in a large bowl and microwave on High, uncovered, for 5 minutes. Fluff with a fork and refrigerate until cold, then separate grains by rubbing the couscous between your fingers. Microwave on High until very hot, about 6 minutes, then stir in 2 tablespoons unsalted butter or full-flavored olive oil and season with salt and pepper. Makes about 5 cups. From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cream Of Broccoli Soup #4 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Microwave Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb. frozen broccoli cuts 1/2 lb. nonfat cream cheese 1 cup skim milk 2 tablespoons. chicken bouillon granules 1/4 lb. reduced fat sharp cheddar cheese Prep: 5 min. Steam broccoli until warmed through. Combine all ingredients in food processor or blender in two batches and process until smooth. Place in heavy saucepan or microwave-safe container and heat through thoroughly (if using stove-top, heat over low heat). This recipe provides 4 servings, so serve yourself one-fourth and refrigerate the rest for later. Per serving: Calories 647, Fat 12.8g, 18% Calories from Fat, Cholesterol 46mg, Protein 81.4g, Carbohydrates 54.9g, Fiber 13.6g, Sodium 7565mg, Calcium 1445.6mg. from nutrio.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamy Coleslaw Recipe By :Canadian Living Magazine -- April 1999 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup light mayonnaise 1/4 cup light sour cream 1 tablespoon cider vinegar 2 teaspoon granulated sugar 1/2 teaspoon Dijon mustard 1/4 teaspoon celery seeds 1/4 teaspoon salt 1/4 teaspoon pepper 3 cups cabbage -- finely shredded 2 large carrots -- grated 2 stalks green onions -- sliced In large bowl, stir together mayonnaise, sour cream, vinegar, sugar, mustard, celery seeds, salt and pepper. Add cabbage, carrots and green onions, stir to coat well. Makes 4 servings From hdeacey@home.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamy Potato Onion Soup With Roasted Bell Pepper Recipe By :Hanneman, Riverside, 2000-05-02 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large onion 2 stalks rib celery seasoning salt -- such as Mrs Dash pepper 1/2 teaspoon old Bay Seafood seasoning 1/4 cup finely grated carrot 2 large garlic cloves -- minced 1 pinch dried lemon peel 3 cups defatted low-salt chicken broth 2 cups water Additions: 4 medium potatoes 2 large roasted red bell pepper 4 thyme sprigs -- or less to taste Finishing touches: 2 tablespoons fat-free cream cheese cilantro 1/2 teaspoon white truffle oil Cut the onion in half, root to stem. Thinly slice. In a 3-qt sauce pan, sweat the onion over moderate heat until golden. Meanwhile finely chop the celery. Add to the golden onions. Season with salt, pepper, old Bay seasoning powder, carrot, garlic and lemon zest. Stir to toss and heat. Add the broth and water. Simmer about 20 minutes or until mellow. Peel and 1/2-inch cube the potatoes; par boil; drain and shock in ice water. Drain again. Dice the roasted bell pepper. Add potato and pepper to the soup along with the leaves from young thyme sprigs. Turn down the heat to it's lowest setting and simmer for 15 minutes. Put cream cheese into a small bowl. Cover with hot broth from the soup. Let stand a few minutes to melt. Stir well to blend. Meanwhile, use a hand-blender-processor to puree the soup, leave about one-third of the soup chunky. Add the melted cheese to the soup, along with chopped fresh cilantro. Stir well to blend. Keep warm until ready to serve, stirring occasionally and adjusting the seasonings if necessary. To serve, add the truffle oil; stir to blend and serve at once. Start to Finish Time: "1:00" From PatHanneman - - - - - - - - - - - - - - - - - - - Serving Ideas : Cherries tomatoes and radishes. NOTES : lots of onion. Roasted bell pepper; a pinch of lemon peel. Fat-free cream cheese, etc. a few drops of white truffle oil at the end - any high flavor oil will do it. Very good flavor. Par-boiling the potatoes kept the amount of "grit" to a minimum. * Exported from MasterCook * Crisp Tortillas With Black Beans And Yams Recipe By :Prevention Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Mexican & Southwestern Microwave Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 ounce yams -- peeled and chopped 2 cloves garlic -- smashed 1 tablespoon water or chicken stock 2 cups cooked black beans 1 teaspoon oregano 1 pinch curry powder 1/4 teaspoon dried red pepper flakes 1 tablespoon unsalted butter 4 taco shells chopped ripe tomatoes -- for garnish minced scallions -- for garnish minced purple onions -- for garnish Tip the yams into a 9-inch (23-cm) glass pie dish along with the garlic and water or stock. Cover with vented plastic wrap and microwave on full power until tender about 3 minutes. Let stand for 2 minutes, then drain if necessary. In a processor or blender combine the yam mixture, beans, oregano, curry powder, pepper flakes and butter and whiz until smooth and combined, Scoop into taco shells, garnish with tomatoes, scallions and onions and serve. Note: If you'd rather, use flour tortillas, crepes, or pita halves instead of taco shells. The mixture is also delicious stuffed into cooked acorn squash or used in omelettes. Source: "Healthy Microwave Cooking by Judith Benn Hurley 1988" S(Archived by): "Pat Hanneman (kitpath@earthlink.net) on 21 May 2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crocked Turkey Breast Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Crockpot Eat-LF Mailing List Microwave Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 turkey breast poultry seasoning Beau Monde seasoning salt and pepper 2 tablespoons butter 1 cup water Put the turkey breast in the crock pot. Sprinkle it with any desired seasonings. The ones listed are the ones I use. Dab the butter on the breast. Pour the water over all. Cook on low overnight, about 10 hours. In the morning put the turkey, still in the crockpot, in the refrigerator for the day. At dinner time, remove the turkey from the juices. Defat, deskin and debone the turkey. Slice it and microwave it to serving temperature. Strain the juices and thicken for gravy. Posted to Eat-L by Jo Ann From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : I stuck this in the crock pot this morning. I wasn't sure whether we would eat it tonight or tomorrow. When I got home it was done and we decided to have it tomorrow with a crockpot stuffing recipe I just got off one of the lists. I of course had to nibble as I removed the skin and bones, and it is wonderful and moist, and there is some wonderful stock leftover for soup or something. This is such an easy and fuss-free way to do a turkey breast. * Exported from MasterCook * Crunchy Tuna Pita Plus Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Salads Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 celery stalk 1 carrot 3 ounces tuna in springwater 2 tablespoons. lowfat mayonnaise 1 whole wheat pita 1/2 cup canned fruit cocktail Mix and Eat Prep: 5 min. Calories 430, Fat 8.3g, 17% Calories from Fat, Cholesterol 33mg, Protein 29.6g, Carbohydrates 62.8g, Fiber 8.8g, Sodium 842mg, Calcium 63.9mg From nutrio.com From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cucumber Salad Recipe By :Pillsbuy Class Cookbooks April 1995 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 medium tomatoes 2 cups cucumber -- well drained, shred 2 tablespoon green bell pepper -- finely chopped 2 ounce pimiento -- chopped, drained (1 2 tablespoon fat-free mayonnaise -- *see Note 2 tablespoon fat-free sour cream -- *see Note 1 teaspoon sugar substitute -- or sugar *see Note 1/2 teaspoon onion salt 1/4 teaspoon dill weed * Original recipe called for regular mayonnaise and regular sour cream and regular sugar. I used Splenda for sugar Cut stem end off each tomato; place tomatoes, cut side down on paper towels. Slice each into 8 wedges, cutting to within 1/2 inch of bottom and spreading carefully to open center. In medium bowl, combine cucumber, bell pepper and pimiento. In small bowl, combine mayonnaise, sour cream, sugar, onion salt and dill; blend well. Toss cucumber mixture and dressing together; spoon about 1/2 cup mixture into center of each tomato. 4 servings. Serving size (1/4 of recipe) According to the cookbook: (using regular ingredients) Calories 120, Total Fat 8g, Cholesterol 5g, Sodium 280mg, Total Carbohydrate 11g, Dietary Fibre 2g, Sugars 7g, Protein 2g. Dietary Exchanges: 2 Vegetables 1-1/2 Fat Serving size (1/4 of recipe) Per MC nutritional analysis: (using fat free and substitute sugar) 50 Calories, Total Fat 1g, Cholesterol 1mg, Total Carbohydrate 11g, Dietary Fibre 2g, Sodium 317mg WW Points using MC analysis: 1 From hdeacey@home.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curried Chicken Salad #3 Recipe By :Chicago Times Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups chicken white meat -- cooked and diced 2 green onions - white part only -- minced 1/2 granny smith apple -- unpeeled, cored -- cut in 1/2-inch dice 1 1/2 tablespoons dried currants 1 1/2 tablespoons chopped macadamia nuts 3 tablespoons fat-free mayonnaise 3 tablespoons plain lowfat yogurt 1 tablespoon chutney 2 teaspoons curry powder 1/2 teaspoon salt ground red pepper lettuce leaves grapes Combine chicken, green onion, apple, currants and nuts in medium bowl. Stir together mayonnaise, yogurt, chutney, curry powder, salt and pepper to taste. Add to chicken mixture; toss to combine. Serve on lettuce leaves; garnish with grapes. Test kitchen note: There are many types of chutney. Mango chutney, with a sweet taste and jam-like consistency, is most common and works very well in this recipe. Cilantro chutney, available at Indian markets and some supermarkets such as Treasure Island, also can be used for a very different result. Variation: The original recipe used full-fat ingredients. Source: "Chicago Tribune" S(Email from): "Andi Waite on 18 May 2000" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Supermarket rotisserie chicken is a good source for this recipe's main ingredient. Like the ubiquitous tuna salad, there are many variations in flavorings and ingredients. Here, it is flavored with chutney and curry and given extra crunch from apples and macadamia nuts. One serving option is to mound the salad into a croissant. Or, serve it on lettuce leaves with fresh fruit garnish and warm toasted pita rounds. * Exported from MasterCook * Curried Second-time-around Chicken Recipe By :E. Pickett,inspired by Lorna J Sass, Cooking Under Pressure Serving Size : 4 Preparation Time :0:30 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 tablespoon olive oil OR canola oil or grapeseed oil 2 cups onions -- coarsely chopped 2 teaspoons garlic -- finely minced 1 teaspoon ground ginger 1/2 cup coconut flakes -- unsweetened -- flaked/grated 4 large carrots -- scrubbed and -- coarsely chopped 5 teaspoons curry powder -- mild 1/8 teaspoon paprika -- or to taste 1/2 teaspoon salt -- or to taste 2 cups cooked chicken -- see directions water -- as required 1. (For this recipe, I use most of the cooked chicken that results from making chicken soup under pressure. For the soup, I generally use half of a 5-pound chicken, cut into breast, wing, leg, thigh, and half of neck, with the skin removed. I leave a few shreds of the chicken in the soup, remove all the bones, and then use the cooked chicken for recipes such as this. The volume of the deboned, skinless cooked chicken is at least 2 cups (1/2 liter).) Cut the cooked chicken into bite-sized pieces. 2. Heat the oil in a saute pan. Saute the onions and garlic until the onions are soft, about 3 minutes. Stir in the remaining vegetables, the coconut flakes, and the spices. Add water if required to prevent mixture from sticking to pan. 3. Cook, stirring occasionally, over medium heat about 5 minutes. Stir in the chicken pieces. Add about 1/2 cup water. Continue cooking and stirring for a few minutes until chicken is hot. Turn heat to medium low, cover pan, and continue cooking, stirring occasionally, until flavours have blended. The longer you heat this mixture, the stronger the flavour of the paprika. Add extra water if required. 4. Adjust seasonings. Formatted in MasterCook 4 by Ellen Pickett 2000-Apr-20. - - - - - - - - - - - - - - - - - - - NOTES : The sauce ingredients are derived from a recipe for curried lamb cooked under pressure by Lorna Sass in her book "Cooking under pressure." The recipe I'm sending is a sort of curried chicken dish that I adapted from a curried lamb recipe. I've been making a lot of chicken soup lately, so I end up with at least 2 cups (1/2 liter) of boneless skinless cooked chicken. This recipe is just barely below the 30% calories from fat limit. With only white meat, the fat calories percent would probably decrease. Also, the amount of coconut could be cut with no major change in flavour. It's necessary to monitor the skillet frequently to ensure that the mixture doesn't dry and stick to the pan. If you prefer your food spicier, substitute cayenne pepper for the paprika and increase the amount used. Also, the longer the simmering time, the stronger the effect of the spices. The chicken pieces will fall apart into shreds as a result of being stirred. We generally serve this (and other curried meat r * Exported from MasterCook * Dried Beans Recipe By :The Good Health Microwave Cookbook, Carl Jerome Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Microwave Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb dried beans -- (2 1/2 cups) 3 quarts hottest possible tap water In a very large bowl, combine beans and water. Seal airtight with a double layer of plastic wrap and microwave on High until tender, about 99 to 115 minutes. Carefully uncover, drain and serve. From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : This recipe is a basic preparation of dried beans, which need no presoaking to cook in a microwave. Most dried beans will cook to tenderness without becoming mushy in about 99 minutes. Small or very dehydrated beans can take as long as 115 minutes. * Exported from MasterCook * Dried Mushroom Puree: The One-ingredient Condiment Recipe By :Mark Bittman Serving Size : 4 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 ounce dried porcini mushrooms about 1/2 cup, loosely packed 2 1/2 cups water salt and freshly ground black pepper ___ SEASONING OPTIONS: one peeled shallot or small garlic clove one teaspoons thyme leaves one tablespoon port or tomato paste or soy sauce Combine the mushrooms with water in a 4- or 6-cup saucepan and turn the heat to medium-high. Bring to a boil, then adjust the heat so the mixture simmers gently. Cook until the mushrooms are tender, about 15 minutes. Remove the mushrooms with a slotted spoon and place in the container of a blender. Strain the liquid through a paper towel place in a sieve, or through a couple of layers of cheesecloth; there will be about 1 cup. Add most of the liquid to the mushrooms and puree, adding the remaining liquid if necessary to allow the machine to do its work. Season to taste with salt and pepper and serve, or cover and refrigerate for up to a couple of days. VARIATION: The sauce can be made more complex. When pureeing the mushrooms, add your choice of additional seasonings. Be sure to taste the puree before you remove it from the blender; the mushroom flavor is so strong that it may take a relatively large quantity of complementary seasoning to make its presence felt. Serving Ideas : The puree has many uses: Stir it into risotto or other grain preparations (be sure to use any of the leftover mushroom-cooking liquid in cooking the grain); include it in omelets or on pizzas; thin it with butter or olive oil to make a sauce for meat or fish; or simply use it as you would ketchup. Source: "Minimalist Cooks at Home, by Mark Bittman (Broadway 2000)" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 31 May 2000" - - - - - - - - - - - - - - - - - - - NOTES : If you simmer dried mushrooms until tender, then toss them in a blender with their cooking Liquid, you get a thick puree, potent and delicious. You can use any dried mushrooms for this condiment, such as the extremely inexpensive shiitakes (also called black mushrooms) sold in Asian markets. Better, of course, is the prince of dried mushrooms, the porcini. * Exported from MasterCook * Easier Cooking For Shell Beans Recipe By :Prevention Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Legumes Microwave Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound shell beans 2/3 cup defatted chicken broth -- or water 1 bay leaf To microwave 1 pound (450 g) of shell beans, toss them into a deep-sided dish with 2/3 cup (160 ml) of chicken stock and a bay leaf. Cover and microwave on full power for 5 to 7 minutes, or until the beans are tender, stirring or shaking every 2 minutes. Favas, another famous shell bean, will take longer to cook than smaller beans. Regardless of the variety let the beans stand for about 5 minutes, drain, remove bay leaf and serve. Ideas for Flavorings : Toss with warm shell beans, cooked dried beans or cooked black-eye peas: * Rice vinegar, a splash of peanut oil, minced shallots and minced fresh mint * Chopped plum tomatoes, minced green chili peppers, minced garlic, oregano and a splash of olive oil * Steamed florets of cauliflower and broccoli, minced fresh, flat-leaf parsley, minced garlic, a splash of olive oil and freshly grated Romano cheese * cooked tiny pasta (like orzo), lemon juice, thyme, minced shallots and shredded spinach * chopped cooked shrimp, minced sweet peppers, a pinch of marjoram and a splash of olive oil S(Archived by): "Pat Hanneman (kitpath@earthlink.net) on 20 May 2000" - - - - - - - - - - - - - - - - - - - NOTES : These are the middle stage of bean life, the first being similar to the green beans we know and the last being dried beans. Shell beans are most common in the spring and a familiar type is the fresh (as opposed to dry) cranberry bean. * Exported from MasterCook * Easier Cutting For Squash Recipe By :Prevention Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Microwave Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound pumpkin or squash If you're wrestling with a winter squash or pumpkin that's too hard to cut, wrap the whole thing in waxed paper and microwave. A 1-pound (450-g) squash microwaved on full power for about 2 minutes will be much easier to cut. Source: "Healthy Microwave Cooking, by Judith Benn Hurley (1988)" S(Archived by): "Pat Hanneman (kitpath@earthlink.net) on 20 May 2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * East Indian Barbecue Seasoning (Tikka Paste) Recipe By :Prevention Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Indian Microwave Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 teaspoon mexican-type chili powder 1/4 teaspoon turmeric 1 pinch ground cinnamon 1 pinch curry powder 2 cloves garlic -- smashed 2 tablespoons chopped onions 1/2 cup chopped pineapple 1/4 cup apple juice 1 teaspoon unsalted butter 1 teaspoon cider vinegar In a medium bowl combine the chili powder, turmeric, cinnamon, curry powder, garlic, onions, pineapple and apple juice. Cover and microwave on full power for 2 1/2 to 3 minutes, stirring or shaking midway Scoop the mixture into a processor or blender and whiz until well combined and smooth, adding the butter and vinegar while the motor is running. Serve warm. Source: "Healthy Microwave Cooking, by Judith Benn Hurley (1988)" S(Archived by): "Pat Hanneman (kitpath@earthlink.net) on 20 May 2000" Yield: "2/3 cup" - - - - - - - - - - - - - - - - - - - NOTES : This seasoning, known as tikka paste, is usually made of spices, pureed fruit and lots of oil. Here, most of the fat is omitted and the flavors have been rearranged to create a delicious and fragrant sauce for shrimp, flounder, or other mild fish fillets. Can be used on poultry and vegetables. Enough for 1-pound of fish. * Exported from MasterCook * Egg And Lemon Soup Recipe By :Weight Watchers Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 46 oz Chicken broth 1/3 cup Rice -- Uncooked 1/4 teaspoon Salt 2 Eggs -- beaten 3 tablespoons Lemon juice 2 tablespoons Parsley -- chives or mint Heat broth, rice and salt to boiling in 3-qt saucepan, stirring once or twice, reduce heat. Cover and simmer until rice is tender, about 14 mins. Mix eggs and lemon juice. Stir 1/4 cup of hot broth mixture into egg mixture, stir into broth in pan. Cook and stir over low heat until slightly thickened, 2 to 3 mins. (Don't boil or eggs will curdle.) Garnish with parsley, chives or mint. Cal 131.4 Fat 3.8 Fiber 0.3 CFF 26.5% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This is a soup that is served in all the local Greek restaurants. This soup with some tabouli salad and pita bread is a great meal. * Exported from MasterCook * Enoki Mushroom And Basil Relish Recipe By :The Millennium Cookbook - Eric Tucker and John Westerdahl, M Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 ounces enoki mushrooms -- bottom part of stem 1/2 red bell pepper -- seeded, deribbed, an 1/2 cup diced English cucumber -- 1/4 inch dice 2 scallions -- cut into thin diagon 1/4 cup fresh Thai basil or Italian basil leaves -- cut into julienne 1/4 cup fresh lemon juice 2 teaspoons tamari soy sauce -- (optional) 1/3 teaspoon ground white pepper -- or cayenne pepper (optional) Toss all the ingredients together right before serving so the relish remains crisp. From KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Favas, Italian Style Recipe By :Prevention Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Mediterranean Microwave Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds favas pods 2/3 cup beef stock 3 cloves garlic -- very finely minced 1 tablespoon red wine vinegar 1 teaspoon oregano 1 bay leaf 1 small onion -- sliced and separated into rings 2 teaspoons olive oil 1 teaspoon fresh lemon juice freshly ground black pepper -- to taste freshly grated parmesan -- to taste crusty italian bread -- for serving Remove the favas from their pods and rinse. Then dump them into a 9-inch glass pie dish and add in the stock, garlic, vinegar, oregano, bay leaf and onion rings. Cover with vented plastic wrap and microwave on full power until tender, 8 1/2 to 9 minutes, stirring midway. Immediately stir in the olive oil, lemon juice, pepper and Parmesan and let stand for 5 minutes. Serve scooped on crusty Italian bread after removing bay leaf. Serving Ideas : Serve as spread on bread. For a light entree, toss favas with pasta and chopped ripe tomatoes. Description: "166 calories per serving" Source: "Healthy Microwave Cooking, by Judith Benn Hurley 1988" S(Archived by): "Pat Hanneman (kitpath@earthlink.net) on 15 May 2000" - - - - - - - - - - - - - - - - - - - NOTES : Fresh Fava beans come in big khaki pods, usually six beans to a pod. Split the pods open and you'll find big light green beans, each with a little brown smile. If you can't find fresh favas, substitute 12 ounces (340g) of rinsed, canned favas and shorten the cooking time to 3 to 3+1/2 minutes. * Exported from MasterCook * Fee. Fie. Faux Fried Chicken Recipe By :Janet & Greta Podleski Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup all-purpose flour 1 teaspoon dried oregano 1/2 teaspoon dried thyme 1/2 teaspoon paprika 1/2 teaspoon salt 1/4 teaspoon garlic powder 1/4 teaspoon black pepper 1 1/2 cups corn flakes -- crushed 2 tablespoons grated Parmesan cheese 1 cup buttermilk 3 pounds skinless chicken legs -- (thighs & drumsticks) 12 pcs Spray a large roasting pan with non-stick spray and set aside. In a shallow bowl or pie plate, combine flour, oregano, thyme, paprika, salt, garlic powder, and pepper. In a separate bowl or pie plate, combine cornflake crumbs and cheese. Pour buttermilk into another bowl. Rinse chicken ad pat dry. Working one at a time, dip chicken pieces in buttermilk and moisten all sides. Place chicken in bowl with flour mixture and turn to coat. Dip in buttermilk again, then coast with cornflake mixture. Arrange chicken in roasting pan, leaving some space between pieces. This process can get a bit messy, but hand in there. Bake, uncovered, at 425F. for 40 minutes, until chicken is not longer pink and juices run clear. Serve immediately. Serves 6 Description: "Oven "fried" chicken pieces with a crispy herb coating" Source: "Crazy Plates" S(Typed & Formatted by:): "HelenD (hdeacey@home.com)" - - - - - - - - - - - - - - - - - - - NOTES : This chicken can be made the night before and taken to a picnic, just like fried chicken. As per cookbook: * Exported from MasterCook * Fennel Mushrooms Recipe By :Byron Ayanoglu Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound fennel bulb -- (1 bulb) 1 teaspoon olive oil 2 tablespoons fat-free chicken broth 1/4 teaspoon salt 1/2 cup red onion -- roughly chopped 1/2 medium red pepper -- roughly chopped 2 1/2 cups mushrooms -- trimmed and halved 1 tablespoon lemon juice Remove and discard any branches shooting up from the fennel bulb (they are fibrous and inedible). Cut the bulb in half, and trim away triangles of hard core. Chop remaining fennel in large chunks. Set aside In a large frying pan heat olive oil over high heat for 30 seconds. Add salt, pepper, onions and red pepper. Stir-fry for 1 minute. Add fennel and stir-fry for 3 to 4 minutes, until the vegetables are slightly charred. Add mushrooms and stir-fry actively (the pan will be crowded by now) for 3 minutes, until the mushrooms are slightly browned and soft. Remove from heat and stir in lemon juice. Transfer to a presentation dish and serve. Nutritional information: Calories 59, 20% calories from fat, 2 Fat, 4 Fibre WW Points = 1 Source: "The New Vegetarian Gourmet (1996), pg142" S(Typed, Formatted & WW Points): "Helen D. (hdeacey@home.com) May 2000" - - - - - - - - - - - - - - - - - - - NOTES : Bold, crunch, colourful, this simple stir-fry gains its appeal from its large-chunk vegetables and its simple flavouring, which allows the subtle licorice of the fennel to shine through. It can be enjoyed hot off the plan, or at room temperature on a party buffet. The recipe called for 3 tablespoons of olive oil, I used 1 teaspoon plus 2 tablespoon fat-free chicken broth to cut down the fat content. * Exported from MasterCook * Firecracker Mix : Popcorn Recipe By :Good Housekeeping Serving Size : 100 Preparation Time :0:10 Categories : Eat-LF Mailing List Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup Worcestershire sauce 4 tablespoons butter or margarine -- (1/2 stick) 2 tablespoons brown sugar 1 1/2 teaspoons salt 1/2 teaspoon ground red pepper (cayenne) -- (1/2 to 1) 12 cups plain popped corn -- (about 1/3 to 1/2 cup unpopped) 12 ounces oven-toasted corn cereal squares 8 ounces thin pretzel sticks 1. Preheat oven to 300 degrees F. In 1-quart saucepan, stir Worcestershire, margarine or butter, brown sugar, salt, and ground red pepper over low heat until margarine or butter melts. 2. Place half each of popped corn, cereal, and pretzels in large roasting pan (17" by 11 1/2"); toss with half of Worcestershire mixture. 3. Bake popcorn mixture 30 minutes, stirring once halfway through baking. Cool mixture in very large bowl or on counter covered with waxed paper. Repeat with remaining ingredients. Each 1/2 cup: About 65 calories, 1 g protein, 13 g carbohydrate, 1 g total fat (0 g saturated), 0 mg cholesterol, 245 mg sodium. Source: "Home Arts http://food.homearts.com/food/thoughts/enter/76enta46.htm" S(Archived by): "Pat Hanneman 5-27-00" Yield: "25 cups" T(Chilling): "0:30" - - - - - - - - - - - - - - - - - - - NOTES : A spicy party snack so addictive, you can't eat just one handful! Omit the ground red pepper for kids or guests with a mild-taste preference. Make up to a week in advance -- store in zip-tight plastic bags until day of picnic. * Exported from MasterCook * Flounder Mosaics Recipe By :Prevention Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Microwave Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon fresh lemon juice 1 teaspoon dijon-style mustard 1/2 teaspoon thyme 4 4 oz pieces flounder fillets 1 small red bell pepper -- cut into fine julienne 1 small green bell pepper -- cut into fine julienne 1 small carrot -- cut into fine julienne In a small bowl combine the lemon juice, mustard and thyme. Lay the fillets out flat and rub the juice mixture onto the sides that are facing up. Then set about 9 pieces of julienne vegetables across the narrow end of each fillet and roll to form bundles. Wrap each bundle in a square of plastic wrap. Arrange the bundles evenly around the rim of a large plate and microwave on full power for about 4 1/2 minutes, rotating and flipping the bundles over midway. Let them stand until the bundles can easily be unwrapped, about 10 minutes. Use a sharp knife to slice each bundle into 1-inch (2.5-cm) disks. Serve hot or chilled. Note: If you have extra julienne vegetables, finely mince them and use as a garnish. Source: "Healthy Microwave Cooking, by Judith Benn Hurley (1988)" S(Archived by): "Pat Hanneman (kitpath@earthlink.net) on 20 May 2000" - - - - - - - - - - - - - - - - - - - NOTES : These disks of fish filled with colorful vegetables are far easier to prepare than your guests suspect. * Exported from MasterCook * Foil Packets For The Grill Recipe By :Penchard@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Grilled, Smoked, BBQ Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** I like to do foil packets that I can make up at home and just throw on the grill when we get to the park. I especially like boneless, skinless chicken breasts, topped with strips of peppers, onions, corn and some kind of sauce like BBQ or even a soy based sauce. I generally grill them for about 20 mins or until they're done. Along with that a rice salad that can be served room temperature. I have also used white fish in the packets. Those were very good. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fresh Tomato Puree Recipe By :Barbara Kafka : Microwave Gourmet Healthystyle" Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Microwave Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 pounds red ripe tomatoes (about 12 medium tomatoes 1. Core and cut an "X" through the skin of each tomato. Place in a 2 1/2 quart souffle dish or casserole. Cook, uncovered, at 100% for 20 minutes in a 650 to 700 watt oven. 2. Remove from oven. Pass tomatoes through a food mill fitted with a medium disc. Return pureed tomatoes to souffle dish. Cook, uncovered, at 100% for 45 minutes. 3. If not using immediately, freeze in 1 cup quantities. S(Eat-LF Mail): "Geograc1@aol.com on 18 May 2000" - - - - - - - - - - - - - - - - - - - NOTES : You could take it out of the freezer and season it anyway you like. * Exported from MasterCook * Frozen Strawberry Daiquiri Pie Recipe By :Crazy Plates Serving Size : 10 Preparation Time :0:00 Categories : Eat-LF Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup crushed low-fat graham crackers 2 tablespoons sugar 2 tablespoons light butter or margarine -- melted 1 can low-fat sweetened condensed milk -- (14 oz.) 1/2 cup frozen strawberry daiquiri mix concentrate -- thawed 1 cup frozen strawberries in light syrup -- thawed 2 cups light frozen whipped topping -- thawed Fresh strawberries for garnish -- (optional) To make crust, combine graham crumbs, sugar, and butter in a small bowl. Spray an 8-inch springform pan with non-stick spray. Press crumb mixture evenly over bottom of pan. Place crust in freezer while you prepare filling. Beat sweetened condensed milk and daiquiri mix on low speed of electric mixer. Add strawberries and beat again until well blended. Fold in whipped topping. Pour into prepared crust. Cover with plastic wrap and freeze overnight. To serve, run a knife around edge of pan and remove sides. Garnish individual pieces with fresh strawberries, if desired. Per Serving: Calories 293 Protein 5.1 g Carbohydrates 54.9 g Total Fat 6 g (3.6 g. sat.) Sodium 147 mg % calories from fat 18 Fiber 1.2 g Cholesterol 7 mg From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruit And Barley Salad Recipe By :Good Housekeeping Serving Size : 16 Preparation Time :0:30 Categories : Eat-LF Mailing List Fruit Grains & Cereals Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces pearl barley 2 3/4 teaspoons salt 4 medium limes 1/3 cup olive oil 1 tablespoon sugar 3/4 teaspoon coarsely ground black pepper 1 1/2 pounds nectarines (about 4 medium) -- pitted and cut (into 1/2-inch pieces) 1 pound tomatoes (about 2 large) -- seeded and cut (into 1/2-inch pieces) 4 green onions -- thinly sliced 1/2 cup chopped fresh mint leaves 1. In 4-quart saucepan, heat 6 cups water to boiling over high heat. Add barley and 1 1/2 teaspoons salt; heat to boiling. Reduce heat to low; cover and simmer 35 to 45 minutes or until barley is tender and liquid is absorbed (barley will have a creamy consistency). 2. Meanwhile, from limes, grate 1 tablespoon peel and squeeze 1/2 cup juice. In large bowl, with wire whisk or fork, mix lime peel, lime juice, olive oil, sugar, pepper, and 1 1/4 teaspoons salt. 3. Rinse barley with running cold water; drain well. Add barley, nectarines, tomatoes, green onions, and chopped mint to lime dressing; with rubber spatula, stir gently to coat. If not serving right away, cover and refrigerate. Each serving: About 170 calories, 4 g protein, 28 g carbohydrate, 5 g total fat (1 g saturated), 0 mg cholesterol, 375 mg sodium. Source: "Home Arts http://food.homearts.com/food/thoughts/enter/76enta46.htm" S(Archived by): "Pat Hanneman 5-27-00" Start to Finish Time: "1:10" - - - - - - - - - - - - - - - - - - - NOTES : The simple lime-juice vinaigrette gives this salad a delectable flavor. You can also use mangoes or peaches instead of the nectarines. * Exported from MasterCook * Garbanzo Garlic Dip Recipe By : Serving Size : 21 Preparation Time :0:00 Categories : Appetizers Dips Eat-LF Mailing List Mediterranean Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ** TAHINI ** -- *see Tip 3 tablespoons sesame seeds 2 tablespoons water 1 teaspoon lemon juice 1/2 teaspoon oil ** DIP ** 3 tablespoons lemon juice 2 tablespoons chopped onion 1 clove garlic -- sliced (may use 2) 15 ounces garbanzo beans, canned -- rinsed, drained * In blender container or food processor bowl with metal blade, combine all tahini ingredients; blend until smooth. Add dip ingredients; blend until smooth. Refrigerate 1 hour to blend flavours. Store dip in refrigerator. Serve with fresh vegetables and/or pita wedges. Description: "This popular Middle Eastern dip is also known as hummus." Source: "Pillsbury Class Cookbook Great Tasting Lowfat Recipes February 1994 #156" S(Typed, Formatted & WW Points): " added by Helen Deacey (hdeacey@home.com) May 2000" Yield: "1 1/3 cups" From hdeacey@home.com - - - - - - - - - - - - - - - - - - - NOTES : Tip: Three tablespoons purchased tahini can be substituted * Recipe called for Green Giant or Joan of Arc Garbanzo Beans * Exported from MasterCook * Garlic Sizzled Mushrooms Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon olive oil Cooking spray 5 cups (about 1 pound) quartered mushrooms 1/4 teaspoon crushed red pepper 1/8 teaspoon salt 10 garlic cloves -- chopped 1/2 cup no-salt-added beef broth 1 Dash black pepper 2 tablespoons chopped fresh parsley Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add the mushrooms, crushed red pepper, salt, and garlic to skillet, and saute for 3 minutes. Reduce heat to medium. Add broth and black pepper, and cook 5 minutes. Remove from heat, and sprinkle with parsley. Serving Size: 1/2 cup Description: "When the mushrooms are added to the olive oil, they sizzle. These garlic-and-red pepper infused mushrooms have a feisty flavor." Source: "Cooking Light, March 1998, p.150" Copyright: "(c) Cooking Light" From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Garlicky Mushroom Crostini Recipe By :Cooking Light YEAR: 1995 ISSUE: October PAGE: 129 Serving Size : 16 Preparation Time :0:09 Categories : Appetizers Eat-LF Mailing List Mediterranean Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons roasted-garlic oil -- divided 6 cups sliced mushrooms -- 1 pound 1/2 cup minced fresh onion 1 clove garlic -- minced 1/4 cup dry white wine 2 tablespoons chopped fresh parsley 1/2 teaspoon salt 1/4 teaspoon pepper 32 French baguette slices -- toasted diagonally cut, in 1/2" thickness Heat 1 tablespoon oil in a large nonstick skillet over high heat. Add mushrooms, onion, and garlic; saute 5 minutes. Add wine, parsley, salt, and pepper; saute 3 minutes or until liquid evaporates. Let cool slightly; finely chop mushroom mixture. Combine mushroom mixture and remaining oil in a bowl; toss well. From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : To serve, spread 1 tablespoon mushroom mixture over each baguette slice. Yield: 16 appetizer servings (serving size: 2 crostini). * Exported from MasterCook * Goat Cheese Pita Pocket Recipe By :Joan Salge Blake, for Thrive online Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Mediterranean Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 ounces basil and garlic-flavored goat cheese 1 whole-wheat pita (6 1/2 inches) PACK SEPARATELY: fresh spinach leaves 1/2 tomato -- sliced Spread the goat cheese on the inside of the pita. (Pack the spinach and tomato separately.) At lunchtime, tuck in the spinach leaves and sliced tomato. Per pita pocket (according to publisher) - Calories: 284, Fat: 10 grams, Saturated fat: 5.5 grams, Fiber: 5.5 grams, Sodium: 668 milligrams, Cholesterol: 40 milligrams Source: "http://www.thrive.net/eats/" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 03 May 2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Golden Mushroom Soup With Soy Milk Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 onions -- chopped 1 pound mushrooms -- sliced 1 tablespoon paprika 1 1/2 teaspoons dill 1 teaspoon caraway seed -- (optional) 1/8 teaspoon black pepper 3 tablespoons soy sauce or light soy sauce 1 cup water or vegetable stock 1 tablespoon olive oil 2 tablespoons unbleached flour 2 cups soy milk -- (or rice milk) 2 tablespoons lemon juice 3 tablespoons red wine -- (optional) 1.. To brown and soften the onions, heat 1/2 cup of water in a large pot and add the onions. Cook over high heat, stirring often, until the onions are soft and all the water has evaporated, about 5 minutes. Add another 1/4 cup of water, stir to loosen any bits of onion that have stuck to the pan, and continue cooking until most of the water has evaporated and onions begin to brown, about 3 minutes. 2.. Add the sliced mushrooms and spices. Lower the heat slightly, cover and cook 5 minutes, stirring frequently. 3.. Add the soy sauce and stock. Cover and simmer 10 minutes. 4.. In a separate pan, mix the olive oil and flour to form a thick paste. Cook, stirring constantly, for 1 minute then whisk in the soy milk or rice milk and cook over medium heat, stirring frequently, until steamy and slightly thickened. 5.. Add the milk mixture to the soup. Stir in the lemon juice and red wine just before serving. TIPS: a.. When choosing mushrooms, select those which are firm and unopened. Small mushrooms work best for this recipe. b.. Light soy sauce has less salt per serving than regular soy sauce - - - - - - - - - - - - - - - - - - - NOTES : This soup is delicious served over or with a dark sweet bread. To round out the meal, add a hearty flavorful salad. * Exported from MasterCook * Grand Slam Sloppy Joes Recipe By :Crockery Favorites Serving Size : 6 Preparation Time :0:00 Categories : Crockpot Eat-LF Mailing List Spreads & Sandwiches Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 red onion -- chopped 1 yellow or green bell pepper -- chopped 1 1/2 pounds boneless turkey -- finely chopped 1 cup bottled chili sauce -- (or ketchup) 1 garlic clove -- crushed 1 teaspoon Dijon-style mustard 1/4 teaspoon salt 1/8 teaspoon pepper --- 6 French rolls Place onion, bell pepper and turkey in slow-cooker. In small bowl, combine chili sauce or ketchup, garlic, mustard, salt and pepper. Pour over turkey-vegetable mixture; stir with fork to break up clusters of turkey. Cover and cook on LOW 4 1/2 to 6 hours or until turkey is very tender. Use a fork to break up any large chunks of turkey. Cut French rolls in half and toast. For each serving, spoon turkey mixture over 2 halves of open-face, toasted rolls. Makes 6 servings. Per Serving: Calories 403 Protein 36 g Carbohydrates 48 g Total Fat 6 g Sodium 1175 mg % calories from fat 13 Cholesterol 66 mg From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Great-tasting Kohlrabi Globes Recipe By :Prevention Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Microwave Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound Kohlrabi (small bulbs, smaller than 3-inch around) 3 tablespoons chicken stock Begin with kohlrabis that are no larger than 3 inches in diameter. To microwave 1 pound (450 g), snip off the roots and stems, then quarter. Toss the quarters into a 9-inch (23-cm) glass pie dish and add chicken stock. Cover with vented plastic wrap and microwave on full power for about 7 minutes, stirring or shaking every 2 minutes. Let the kohlrabis stand for 5 minutes, or until cool enough to handle. To peel, slip a paring knife between the skin and flesh and pull down. The skin will zip right off. Ideas for Flavorings : Toss with warm kohlrabis: * Dijon-style mustard, a splash of handy-dandy and a pinch of ground nutmeg * Minced fresh dill and a splash of olive oil * Finely minced celery, finely minced scallions and a pinch of ground caraway seeds Source: "Healthy Microwave Cooking, by Judith Benn Hurley (1988)" S(Archived by): "Pat Hanneman (kitpath@earthlink.net) on 20 May 2000" - - - - - - - - - - - - - - - - - - - NOTES : Kohlrabi globes are also delicious in place of potatoes in potato salad recipes. The leaves may be used in place of spinach or bok choy leaves, kale, collards or mustard greens. * Exported from MasterCook * Greek Florentine Pizza Recipe By :http://www.diabetes.org/ada/rcptoday.html Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Mediterranean Pizzas & Calzones Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 teaspoon olive oil 1 cup frozen spinach -- thawed and squeezed -- dry 1 clove garlic -- minced 1 small pizza crust 1/4 cup spaghetti sauce 1/4 teaspoon italian herbs 1 tablespoon sesame seeds 1 tomato -- sliced 2 ounces feta cheese Preheat oven to 425 degrees. Heat nonstick skillet. Add oil, spinach, and garlic. Saute until hot throughout. Remove from heat. Spread sauce on crust. Sprinkle with herbs. Arrange spinach in a circle on crust. Sprinkle with sesame seeds. Arrange sliced tomatoes in a circle. Crumble cheese on top. Bake 15 minutes. 2 servings/Serving size: 1/2 pizza Exchanges: All dinner menus this week have about 550 calories and include: 2-3 Starch servings 1-3 Meat or Meat Substitute servings 1-3 Vegetable servings 1 Fruit serving 1-2 Fat servings Total Fat -- 20g Total Carbohydrate -- 45g Protein -- 33g Some menus have 1 Skim Milk serving instead of 1 Meat, 1 Starch, or 1 Fruit serving. Copyright (c) 1998 American Diabetes Association Recipe for Sunday, 7/26/98 All recipes this week are complete dinner menus from the cookbook Magic Menus for People with Diabetes, featuring over 200 entire meals with fats, calories and exchanges automatically figured for you. You can order a copy of this and many other cookbooks from our online bookstore or call 1-800-ADA-ORDER (1-800-232-6733). Dinner: 1/2 Greek Florentine Pizza 8 oz nonfat artificially sweetened lemon yogurt 1 granola bar MC formatted by Barb at Possum Kingdom using MC Buster 2.0f & SNT on 7/27/98 From aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : Preheat oven to 425 degrees. Heat nonstick skillet. Add oil, spinach, and garlic. Sat- until hot throughout. Remove from heat. Spread sauce on crust. Sprinkle with herbs. Arrange spinach in a circle on crust. Sprinkle with sesame seeds. Arrange sliced tomatoes in a circle. Crumble cheese on top. Bake 15 minutes. 2 servings/Serving size: 1/2 pizza Exchanges: All dinner menus this week have about 550 calories and include: 2-3 Starch servings 1-3 Meat or Meat Substitute servings 1-3 Vegetable servings 1 Fruit serving 1-2 Fat servings Total Fat -- 20g Total Carbohydrate -- 45g Protein -- 33g Some menus have 1 Skim Milk serving instead of 1 Meat, 1 Starch, or 1 Fruit serving. Copyright (c) 1998 American Diabetes Association Recipe for Sunday, 7/26/98 All recipes this week are complete dinner menus from the cookbook Magic Menus for People with Diabetes, featuring over 200 entire meals with fats, calories and exchanges automatically figured for you. * Exported from MasterCook * Greek Medley Recipe By :Krusteaz Grain Gourmet Solutions Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Mediterranean Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup cracked wheat bulgur 2 cup boiling water 1/2 cup crumbled feta cheese 1/2 cup chopped fresh tomatoes 1/4 cup chopped black olives 1/4 teaspoon dried oregano Prepare 1 cup Grain Gourmet Cracked Wheat Bulgur as directed. Add other ingredients. Serve chilled. Source: "http://www.krusteaz.com/" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Greek Pita Pocket Recipe By :Joan Salge Blake, for Thrive online Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Mediterranean Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 ounce feta cheese 1/3 cup rinsed canned chickpeas 1/4 cup tabbouleh 1 whole-wheat pita (6 1/2 inches) lettuce leaves Mix feta cheese, chickpeas, and tabbouleh. Spread on inside of pita pocket. Tuck in lettuce leaves. Per pita pocket (according to publisher) - Calories: 389 Fat: 11.5 grams, Saturated fat: 4.5 grams, Sodium: 971 milligrams, Cholesterol: 25 milligrams, Fiber: 10 grams *Pack the lettuce separately and add to your pita pocket just before eating. Source: "http://www.thrive.net/eats/" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 03 May 2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Greek White Bean Risotto Recipe By :Cooking Light, 1994 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Mediterranean Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 1/2 cups fat-free chicken broth -- undiluted vegetable cooking spray 1 tbsp minced garlic 8 ozs Arborio rice -- uncooked 1 tsp dried oregano 3/4 cup great northern beans, canned -- drained 1/4 cup sun-dried tomatoes -- diced 4 ounces fat-free feta cheese -- with basil & tomato 1/4 cup grated fresh Parmesan cheese * Original recipe had 1/4 cup olives Pour broth into a medium saucepan; place over medium heat. Cover and bring to a simmer; reduce heat to low, and keep warm. (Do not boil.) Coat a large saucepan with cooking spray; place over medium-high heat until hot. Add garlic; saute 1 minute. Add rice and oregano; reduce heat to medium-low. Add one cup of the simmering broth, stirring constantly until most of the broth is absorbed into the rice. Repeat procedure, adding 1/2 cup of broth at a time. After 15 minutes of this procedure, stir in beans, tomato, and olives. Continue to add broth, 1/2 cup at a time, stirring constantly until broth is absorbed, about 25 minutes. (Rice will be tender and have a creamy consistency.) Add cheeses; stir until melted. Message From Patricia McGibbony-Mangum to The TNT Recipes List. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : I made this last night for dinner. I LOVE risotto, and don't make it often because my husband doesn't like it. He was out of town, so lucky me tried this recipe. I used fat-free feta which doesn't melt well, nor does it have all the full-bodied flavor of the regular. I think I'd go back to the regular - you get more flavor in a little of that. I also left out the olives, cause I don't like them! Thanks to Pat, who originally posted this to the TNT List. * Exported from MasterCook * Grilled Glazed Tuna Steaks Recipe By :Net Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Grilled, Smoked, BBQ Microwave Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup Dry Sherry 10 milliliters Garlic -- Minced 1 tablespoon Ginger root -- Minced 1 pound Tuna Steaks -- cut in quarters 1 tablespoon Soy Sauce 1 teaspoon Honey Combine Sherry, Gingerroot, Soy Sauce, Honey & Garlic in A 1 Cup Glass Measure. Microwave Uncovered At High 1 Min. OR Until Mixture Boils. Cool Slightly. Place Tuna in An 11 X 7 X 1 1/2 in. Baking Dish. Pour Marinade Over tuna. Cover & Chill 2 Hours. Remove Tuna From Marinade, Reserving Marinade. Preheat A 10 Inch. Browning Skillet At High For 8 Min. Arrange Tuna On Hot Browning Skillet With Thickest Portions To The outside. Microwave Uncovered At High For 2 Min. Turn Steaks Over & Baste With Marinade. Microwave At High For 1 1/2 To 2 Min. Let Stand Covered 2 Min. Serve Immediately With Warm Marinade. (May Also Grill Outdoors.) From Annice Grinberg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Honey Balsamic Salmon Recipe By :C/L: 5 Ingredient, 15 Minute Cookbook Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Grilled, Smoked, BBQ Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 tablespoons honey 1 1/2 tablespoons Dijon mustard 1 tablespoon balsamic vinegar 1/4 teaspoon fresh ground black pepper -- coarsely grated 1/4 teaspoon garlic salt 2 salmon steaks (1/2" thick) -- 6 oz. each cooking spray Combine first 5 ingredients in a bowl; brush mixture over fish. Coat grill with cooking spray; place on grill over medium-hot coals (350° to 400°). Place fish on rack; grill covered, 2 to 3 minutes on each side or until fish flakes easily when tested with a fork. Serve immediately. Makes 2 servings Per serving: Calories 256 (38% from fat) Fat 10.7 g (sat 1.7 g) Protein 24.2 g Carbohydrate 14.1 g Fiber 0.1 g Cholesterol 77 mg Sodium 655 mg Exchanges: 1 starch, 3 lean meat typos by Karin Baumgardner 5/20/2000 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Lemon-peanut Butter Chicken Recipe By :Middle Eastern Cooking Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 onion -- very finely chop 4 tablespoons fresh lemon juice 5 tablespoons natural peanut butter 1 tablespoon olive oil salt and black pepper -- freshly ground 6 skinless chicken breast halves -- 5 oz parsley garnish OPTIONAL ACCOMPANIMENTS: pita bread lettuce salad OR cooked rice with cilantro and lemon zest peeled orange slices kidney bean salad -- see recipe Marinade: Mix together the onion, lemon juice, peanut butter, oil, pinch each of salt and pepper. Brush on the chicken pieces. Cook in a preheated medium-hot grill until tender. Turn the chicken and baste as needed with the mixture. The chicken will appear brown in place watching that it does not char. Serve when golden brown and tender and the juices are clear when pierced. EACH 230 cals; 10g fat (40%); 1g fiber; 5 PTS Review Notes: We tried this with skinless boneless chicken breasts, marinade with lemon juice and onion for about 60 minutes. The marinade was then transferred to a small saucepan, combined with the other ingredients, heated, and kept warm by the grill. It was wonderful! Next time we will make this with bone-in skinless chicken, which has more flavor. Description: "AKA: Grilled Lemon Chicken - with skin in the photo" Cuisine: "Middle Eastern" Source: "Middle Eastern cooking by Christine Osborne, 1997 Prion" S(Tested by): "Hanneman 2000-May" Start to Finish Time: "0:20" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Christine writes: "There is a delicious recipe for lemon chicken (although it makes a mess of the grill pan). I serve it hot with green side salad [and pita], but it is equally good cold." It was her basic dish for patio-picnic for awhile. She recommends cooking it under a broiler; skin on, bone in. I wonder how she resists mentioning peanut butter. To us, cooking peanut butter performs magic. Roasting it with chicken casts a spell. Make a little extra sauce, warmed, to serve at table. Chicken without skin can be dry. This is a treat-yourself meal. The chicken dish -- all by itself has higher fat than we would like; from it's olive oil and nuts. Roasted Peanut Butter is better than alleve for what ails me!-) I recommend the kidney bean salad for people like Bob whose idea of a salad starts with beans. * Exported from MasterCook * Grilled Shiitake And Tofu Recipe By :Minneapolis Star and Tribune, 8/98 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Grilled, Smoked, BBQ Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup tamari soy sauce 1/4 cup dry Sherry 2 tablespoons sesame oil 1 bunch green onions -- diced 1 garlic cloves -- minced, up to 4 1/4 teaspoon cayenne 1 tablespoon brown sugar -- or honey 1 teaspoon minced fresh ginger root 2 pounds firm-style tofu 20 shiitake mushrooms -- with stems To make marinade, combine tamari, Sherry and sesame oil in flat-bottomed bowl. Add diced onion, garlic, cayenne, sugar and ginger. Stir. Set aside half of the marinade. Cube the tofu and soak in the remaining mixture for at least 2 hours in the refrigerator. Prepare the coals in a grill. Put mushrooms and tofu on skewers. Place over hot coals for 10 to 15 minutes, regularly flipping and drizzling with additional marinade. To eat, hold the mushroom by the stem and eat the cap. (The stem isn't edible -- the cap is woody and juicy.) Serve with grilled asparagus, summer squash or other vegetables. Serves 4. From Kathleen - - - - - - - - - - - - - - - - - - - NOTES : We made this recipe over the weekend. Instead of using skewers we laid the pieces on an oiled grilling rack that fits over the grill and then gently turned the pieces a few times. Yum. Very, very good. We will definitely have this again soon. The tofu pieces firmed up along the sides and became a tad crusty and were very tasty. I did squeeze the tofu gently before marinating, used one pound of tofu instead of two, marinated for 24 hours and skipped the oil. Also, I used low-fat tofu. * Exported from MasterCook * Halvah Fudge Recipe By :The Complete Greek Cookbook Serving Size : 8 Preparation Time :0:00 Categories : Candy Desserts Eat-LF Mailing List Mediterranean Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups brown sugar 2/3 cup milk 2/3 cup sesame Tahini 1 teaspoon vanilla Cook sugar and milk in a sauce pot over medium heat to just under the soft-ball stage, to 230 degrees. Remove from fire and add tahini and vanilla but do not mix in immediately. Let it cool about 2 minutes. Beat with paddle or spoon for a few seconds and pour quickly into a buttered pan. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : Sesame tahini goes into this candy recipe to make a delicious variation of fudge. * Exported from MasterCook * Ham And Cheese Salad Recipe By :Krusteaz Grain Gourmet Solutions Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup cracked wheat bulgur 2 cups boiling water 1/2 cup diced cooked lean ham 1/2 cup peas 1/2 cup diced cheddar cheese 1/2 teaspoon black pepper Prepare 1 cup Grain Gourmet Cracked Wheat Bulgur as directed. Add other ingredients. Serve chilled. Source: "http://www.krusteaz.com/" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Harvard Beets #2 Recipe By :Microwaving on a Diet, Barbara Methven Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Microwave Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons cornstarch 1/4 teaspoon salt -- optional 1 dash pepper 1 dash ground cloves 2 tablespoons cider vinegar 16 ounces canned sliced beets -- drained 1/3 cup beet liquid reserved 1 tablespoon orange juice In 1-qt. casserole combine cornstarch, salt, pepper and cloves. Blend in vinegar, beet liquid and orange juice. Microwave at High 1 3/4 to 2 1/2 minutes, or until clear and thickened, stirring every minute. Add beets. Microwave at High 1 to 4 minutes, or until beets are thoroughly heated. Per Serving: Calories: 40 Source: "Microwave Cooking Library 1981 Cy DeCosse Inc." From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot Mulled Cider Recipe By :Microwaving on a Diet, Barbara Methven Serving Size : 12 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Microwave Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 teaspoon whole allspice 1/2 teaspoon whole cloves 1 stick cinnamon 1/2 cup water 1 1/2 cups cranberry juice (presweetened) 1 quart apple cider In 2-qt. casserole combine all ingredients. Cover. Microwave at High 5 to 8 minutes, or until hot. Strain to remove spices. Per Serving: calories: 45 Source: "Microwave Cooking Library 1981 Cy DeCosse Inc." Yield: "6 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * How To Cook Wheat Berries Recipe By :WhoMe40@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Okay...this is how you cook wheat berries. Or, this is the way I did it...and they came out great. I started with 2 cups soft wheat berries. Soaked them over night in plenty of water. Didn't drain them, just turned the stove on and boiled until done the next morning. It took awhile...45 minutes probably. Maybe more. And I had to add water a couple of times. I salted the water too, btw. They are really good. I have more cooked than I need for my salad so I think I'll combine them with some cooked sweet potato, mexican seasonings, and wrap the mixture in a tortilla for dinner. Yum yum. Hubby will probably want cheese on his. I won't. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hummus With Tofu Recipe By :Food & Wine or Gourmet w/my adaptations Serving Size : 10 Preparation Time :0:00 Categories : Appetizers Dips Eat-LF Mailing List Mediterranean Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 teaspoons Cumin powder 19 ounces Garbanzo beans -- drained 12 ounces Tofu Lite -- drained 3 tablespoons Lemon juice 2 tablespoons Olive oil 1/4 cup Parsley -- chopped fine In a food processor, puree garbanzo beans, tofu, cumin, lemon juice and 1 tbs of oil until smooth. Stir in parsley and salt & pepper to taste. Put in bowl and drizzle with remaining olive oil and sprinkle with add'l parsley. Serve with pita bread or crackers. Cal 238 Fat 6.5 Fiber 9.6 CFF 23.6% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Here is a recipe that I made as an appetizer for a luncheon. I was a big hit, and people were amazed when I told them there was tofu in it. * Exported from MasterCook * Irish Nachos Recipe By :Prevention Serving Size : 4 Preparation Time :0:00 Categories : Appetizers Eat-LF Mailing List Microwave Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound waxy-type potatoes -- thinly sliced 2 tomatoes -- chopped 2 scallions -- minced 1 large mild green chile pepper -- chopped 1 jalapeno pepper -- seeded and minced 1/2 teaspoon chili powder 1/2 teaspoon oregano 2/3 cup grated mild lowfat white cheese Arrange the potatoes in a 9 to inch (23-cm) glass pie dish and sprinkle with a splash of water. Cover with vented plastic wrap and microwave on full power until tender, to 6 minutes, rotating the dish midway. Let stand 4 minutes. If necessary, drain the potatoes. Sprinkle the tomatoes on top of them. Next, sprinkle on the scallions, chilies, jalapenos, chili powder, oregano and cheese and cover with vented plastic wrap. Microwave on medium power until the cheese has melted, about 3 minutes. Then run it under the broiler until just brown. Serve hot. Description: "Sliced fingerlings, topped like Nachos." Source: "Healthy Microwave Cooking, by Judith Benn Hurley 1988" S(Archived by): "Pat Hanneman (kitpath@earthlink.net) on 15 May 2000" - - - - - - - - - - - - - - - - - - - NOTES : Potatoes are used instead of the traditional fried corn chips. 124 cals, 2g fat, 3g fiber, 3 pts this idea - nacho topping on a slice of new potato - cries "Prevention!" magazine to me. * Exported from MasterCook * Italian Green Beans Recipe By :Barbara Kafka, Micorwave Gourmet Healthstyle Cookbook Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Microwave Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cloves garlic -- smashed 2 teaspoons olive oil 1/2 teaspoon dried thyme 1/4 teaspoon dried oregano 14 ounces canned Italian plum tomatoes -- drained 1 pound green beans -- tipped and tailed Freshly ground black pepper -- to taste 1 1/2 teaspoons fresh lemon juice 1. Place garlic and oil in a 13 x 10 x 2-inch oval dish. Cook. uncovered, at 100% for 3 minutes. 2. Remove from oven. Stir in thyme, oregano and tomatoes. Cook, uncovered, for 2 minutes. 3. Remove from oven and stir in green beans and pepper. Cover tightly with plastic wrap and cook for 7 minutes. Prick plastic wrap to release steam. 4. Remove from oven and uncover. Stir in lemon juice and serve. Serves 4. Per scant 1 cup serving: 76 calories; 0 mg. cholesterol; 3 gm. fat; 168 mg. sodium; 3 gm. protein; 13 gm. carbohydrate. From Geograc1@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Joan's Bean And Basil Spread Recipe By :Joan Salge Blake, for Thrive online Serving Size : 12 Preparation Time :0:00 Categories : Appetizers Eat-LF Mailing List Legumes Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup chopped fresh basil 2 garlic cloves -- finely chopped 19 ounces canned chickpeas -- drained and rinsed or 2 cups cooked chickpeas 19 ounces canned cannellini (white kidney beans) -- drained and rinsed or 2 cups cooked beans 2 tablespoons lemon juice 2 tablespoons olive oil 1/8 teaspoon salt 1 dash pepper Combine all of the ingredients and puree in batches in food processor or blender until smooth. Refrigerate to blend flavors. Makes six cups. Per half-cup serving (according to publisher) - Calories: 192, Fat: 6.5 grams, Saturated fat: <1 gram, Cholesterol: 0, Fiber: 6.5 grams, Source: "http://www.thrive.net/eats/" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 03 May 2000" Yield: "6 cups" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Kidney Bean Salad Recipe By :Middle Eastern Cooking Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups cooked kidney beans 1 1/2 medium lemons -- for the juice 2 tablespoons olive oil -- to 4 tablespoons salt and black pepper 1 medium green bell pepper -- chop 1/4-inch 6 green onions -- finely chop, separate into rings 1 teaspoon crushed garlic -- or to taste 1 tablespoon chopped fresh curly leaf parsley additional chopped parsley -- for garnish lettuce leaves Prepare the dressing by mixing together the lemon juice, olive oil, salt and pepper. Pour over the beans. Mix in the green pepper, onions, garlic and parsley. See review notes. Adjust seasoning. Line a bowl with lettuce leaves and spoon the bean salad on top. Garnish with a little more parsley. Cooking Beans: start with 14 oz dried kidney beans. Soak overnight. Rinse and Drain. Boil fast for 15 minutes, then simmer for 1.5 to 2 hours until tender, skimming the surface as necessary. Drain. EACH 166 cals; 5g fat (26%); 7g fiber; 3 PTS Review notes: Kidney beans need time to absorb flavors. Age the salad in the refrigerator for at least one hour. Each ingredient's flavor will still be distinctive. Serving Ideas : Serve with bread as a light entree for lunch; or serve as a high protein meal with rice and fish or chicken. Description: "A tempting red bean and spring greens salad with fresh lemon-parsley dressing." Cuisine: "Middle Eastern" Source: "Middle Eastern cooking by Christine Osborne, 1997 Prion" S(Tested by): "Hanneman 2000-May" - - - - - - - - - - - - - - - - - - - NOTES : Combination salads like tabbouleh are often served as a starter. Otherwise a fresh salad is invariably served with the main course. Contrasts are keen in this kidney bean salad from the Levant or eastern shores of Mediterranean Sea -- Lebanon, Jordon, Palestine, Israel, and Syria. This is a treat-yourself meal. The chicken dish -- all by itself has higher fat than we would like; from it's olive oil and nuts. Roasted Peanut Butter is better than alleve for what ails me!-) I recommend the kidney bean salad for people like Bob whose idea of a salad starts with beans. * Exported from MasterCook * Korean Chicken And Cashews Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Microwave Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 skinless boneless chicken breast halves 3 tablespoons peanut oil 2 cloves chopped garlic -- or 1 tsp. jarred variety 2 tablespoons soy sauce -- I use light 1 tablespoon sherry -- apple juice will do 1 tablespoon cornstarch 1/4 teaspoon ground ginger -- or 1 tsp. chopped, jarred ginger 1 medium green pepper -- cut into small chunks 1/2 cup cashew halves 2 cups cooked brown rice 1). In Pyrex dish, microwave oil for 3 minutes on high. Meanwhile, combine remaining ingredients except green pepper and cashews. 2). Add mixture to hot oil and cook 3 to 4 minutes, stirring twice. 3). Add green pepper and cashews. Cover and cook 2 1/2 to 3 1/2 minutes, stirring once (until chicken and peppers are tender). 4). Let stand,covered, for 3 minutes before serving. Source: "Jane Paquet" --- Here is a recipe submitted by Jane Starr for a makeover. It fits right in with our theme this week of microwave cooking. I made this for dinner tonight and it was quick and easy. However, it still needs to be trimmed down. I got it down to 31.4% CFF which is still a bit too high. Here is the original recipe as sent in by Jane, with her notes. (Notes) I found the second microwave recipe that I mentioned we used to have all the time about 11 years ago. Just as I feared, it is not lowfat by any stretch of the imagination. I was able to get the fat content down from 52% to 40%CFF by including the brown rice that is served with this recipe. If we totally leave out the cashews, then it is still about 32%CFF. I wouldn't consider cutting the cashews down to less than 1/4 cup (1 T per serving). We could toast 1/4 cup of them in the microwave first (in order to enhance the "nutty" flavor) and then cut the peanut oil in half. This might produce an acceptable result at 29% CFF. At least the fats in this recipe are of the monounsaturated type. [Yvonne] - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve over a bed of rice. NOTES : Here is what I did with it: Reduced oil to 1 1/2 Tbs Added sliced onions Reduced Cashews to 1/4 cup I am coming up with Cal 332.0 Fat 11.3 Fiber 1.2 CFF 31.4% [ Penchard@aol.com] --- Why not just use Pam instead and omit the oil? You could add a bit of fat free chicken broth if you need the moisture. [WhoMe40@aol.com]