* Exported from MasterCook * Rice With Banana And Hot Sauce Recipe By :Low-Fat Mexican Cooking, Patrick Earvolino Serving Size : 6 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Fruit Mexican & Southwestern Rice Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups long-grain white rice -- (rounded cups) 3 cups water 6 bananas -- halved, lengthwise 6 slices cucumber 6 slices pickled beets 2 limes -- cut in wedges Tomato salsa Put the rice and water in a saucepan and bring to a boil. Cover, reduce heat as low as possible, and cook for 25 minutes. Remove from heat, uncover, and fluff the rice with a fork. Cover and leave undisturbed for 5 minutes. uncover and let cook for 3 minutes' then prepare 6 plates of rice. Place 2 banana halves on each bed of rice. Garnish with a cucumber slice, a beet slice, and a lime wedge. Serve, accompanied by salsa. >From: Ellen C. Rakes - - - - - - - - - - - - - - - - - - - NOTES : When served this appetizer in Mexico City, the author first thought it was a joke. But, when he saw others eating it, he did, too. Pour salsa over the entire plate, and enjoy the contrast of flavors. * Exported from MasterCook * Rum Glazed Banana Cake Recipe By :Cooking Light - March 1997 Serving Size : 16 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 Cups packed brown sugar 2/3 Cup stick margarine -- softened 3/4 Cup egg substitute 1 Cup mashed ripe banana 1/2 Cup vanilla low-fat yogurt 1 Tsp ground cinnamon 2 1/2 Cups all-purpose flour 2 Tsp baking powder 1 Tsp baking soda cooking spray 3/4 Cup sifted powdered sugar 2 Tbsp dark rum -- or 1/4 tsp rum extract 1 Tablespoon stick margarine -- melted Beat brown sugar and 2/3 cup margarine at medium speed of a mixer until light and fluffy. Add egg substitute, beating until well-blended. Combine banana, yogurt, vanilla, and cinnamon in a bowl; set aside. Combine flour, baking powder, and baking soda. With mixer running at low speed, add flour mixture to sugar mixture alternately with banana mixture, beginning and ending with flour mixture. Pour batter into a 10-inch tube pan coated with cooking spray. Bake at 375 F for 1 hour or until a wooden pick inserted in center comes out clean. Let cool in pan 10 minutes; remove from pan. Let cool completely on wire rack. Combine powdered sugar, rum and melted margarine; stir until smooth. Drizzle over cake. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per serving: Cals - 285 - 27%ff Fat - 8.7g Carbs - 47.5g * Exported from MasterCook * Saffron Yogurt Dessert Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Indian Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb plain lowfat yogurt -- drained 4 oz sugar -- (preferably caster sugar) 1 pinch saffron threads 1 tsp ground cardamom Put the saffron in a small bowl, and pour 2 tbsp boiling water over it. Leave for 1 min. Mix yogurt, sugar, saffron (incl. water) and cardamom, stirring well until blended. Let sit for 1 hour. You can adapt the amount of sugar to your taste (the Indians put a lot more sugar in it). >From: Nathalie Chiva - - - - - - - - - - - - - - - - - - - NOTES : Here is a great dessert using saffron. It's Indian. * Exported from MasterCook * Sauteed Okra Recipe By :vergie1@juno.com (Vergie A Ewing) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- okra -- thinly sliced oil When I got married, I had never tasted okra that I liked (g). But I tried it the way my mother-in-law fixed it and it is great. I slice it thin, don't bread it, just stir-fry it in a little vegetable oil for about 10 minutes, or until the "slick stuff" dries out of it. Then if it isn't tender enough to suit our tastes, I put it in a 350 degree oven for about 15 minutes. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shrimp And Crab Enchiladas In Chipotle Cream Sauce Recipe By :Low-Fat Mexican Cooking, Patrick Earvolino Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 bay leaves 1 tablespoon salt 1 pound small shrimp -- shelled 1 pound cooked crab meat -- shredded 20 corn tortillas -- Crema de Chipotle: 2 large tomatoes 8 medium tomatillos -- with husks and stems removed 2 ancho chiles -- with stems and seeds removed 1 clove garlic 2 slices onion -- 1/4 inch thick 2 chipotle peppers in adobo -- to 4 1/4 teaspoon toasted cumin seed -- or cumin powder 1 teaspoon salt 2 teaspoons corn oil 1/2 cup lowfat sour cream -- thinned with 2 tablespoons skim milk Put 4 cups water, bay leaves, and salt in a large saucepan and bring to a boil. Add shrimp and boil for 2 minutes. Drain, chop finely, and mix with crab. Set aside. Prepare Crema de Chipotle. Put the tomatoes, tomatillos, and chiles anchos in a large saucepan and cover with water. Simmer for 5 minutes and drain; reserve cooking water. Pit the garlic and one onion slice in a blender. Add the tomatoes, tomatillos, chiles anchos, chiles chipotles, cumin, salt, and 1 cup of the reserved cooking water. Puree and strain into a large bowl. Heat the oil in a large saucepan over medium heat. Add the other onion slice; blacken, and discard. Add the sauce to the pan and simmer for 10 minutes, stirring occasionally. Reduce the heat to low and stir in sour cream. Keep warm over low heat. Preheat oven to 375F. Soften the tortillas (see TIP below) and roll tortilla into enchiladas, filling each with about 3 tablespoons shrimp and crab mixture. Bake enchiladas for 8-10 minutes until cooked, but not crisped. Remove and serve three per person, covering each portion with plenty of sauce. TIP: To soften the tortillas, run them, one at a time, under running water. Shake off excess water, and then place in a hot non-stick frying pan over medium heat. In about 15 seconds, steam will begin to escape; flip the tortilla and heat the over side. Roll immediately. To soften in the microwave, wrap 5-10 tortillas in plastic bag, and sprinkle with 1/4 teaspoon of water. Heat for up 45-60 seconds. Roll immediately. >From: Ellen C. Rakes - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Skillet Chicken 'N' Noodles Recipe By :Campbell's Fabulous One-Dish Recipes Serving Size : 4 Preparation Time :0:05 Categories : Chicken Eat-Lf Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 5/8 ounces chicken flavor ramen noodle soup 1/2 cup fat-free sour cream 1/2 tsp olive oil 1 pound ground chicken breast, skinless 1/2 cup onions -- chopped 10 3/4 ozs tomato soup, condensed 1/2 can water -- (soup can) 1/2 tsp Worcestershire sauce 1 tsp prepared mustard 1/4 tsp black pepper Cook noodles according to package directions. Add seasoning packets and sour cream. Drain off most liquid; set aside. In a 10" skillet over medium heat, in hot oil, cook chicken and onions until chicken is no longer pink and onions are tender. Stir in tomato soup, water, Worcestershire sauce, mustard, and black pepper. Stir in reserved noodles. Heat through, stirring occasionally. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Skillet Lasagna Recipe By :Cooking Cleverly, Using Your Gas Range Efficiently Serving Size : 8 Preparation Time :0:12 Categories : Chicken Eat-Lf Mailing List Italian Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 tsp olive oil 1 lb ground chicken breast, skinless -- cooked 1/2 cup onions -- chopped 1/2 cup bell peppers -- chopped 1 pkg spaghetti sauce mix 16 ozs nonfat cottage cheese 3 cup No Yolks(r) egg noodle substitute -- uncooked 2 tsps basil 1 tbsp parsley 14 1/2 ozs crushed tomatoes 8 ounces no-salt added tomato sauce 1 cup water 8 ounces fat-free mozzarella cheese -- grated In a skillet, heat oil over medium flame. Add chicken, onions, and bell peppers. Cook until chicken is no longer pink and vegetables are tender. Sprinkle chicken mixture with half of the spaghetti sauce mix. Then, spoon cottage cheese over chicken mixture. Top with egg noodle substitute in a layer and sprinkle with remaining spaghetti sauce mix. Stir in basil and parsley. Pour crushed tomatoes, tomato sauce, and water over top, making sure all is moistened. Cover and simmer over low flame, 35 minutes or until noodles are done. Sprinkle with cheese over top and let set for 5 minutes before serving. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with toasted garlic bread slices. * Exported from MasterCook * Sour Cream Potato Casserole Recipe By :SueBee Honey Collector's Edition Cookbook Serving Size : 12 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Casserole: 32 ounces hash browns, frozen -- thawed 1/2 cup onions -- chopped 10 3/4 ozs low-fat cream of mushroom soup 1/3 cup honey 1 tsp salt 1 tsp black pepper 1 pt fat-free sour cream 1 cup fat-free cheddar cheese -- shredded Topping: 1/4 cup reduced-calorie margarine -- melted 1 cup corn flake crumbs Preheat oven to 350. Prepare a 9 x 13" pan with cooking spray; set aside. In a mixing bowl, combine hash browns, onions, soup, honey, salt, black pepper, sour cream, and cheese. Mix well. Place mixture in prepared pan. In a small bowl, combine margarine and crumbs. Top evenly over casserole. Bake for 45 minutes. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - NOTES : This recipe was another easy one to make since I used the prepackaged hash browns instead of making my own. The teaspoon of black pepper gives this a little bite. * Exported from MasterCook * South Seas Honey Fruit Sauce Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon cornstarch 1/2 Teaspoon salt 1/2 Teaspoon dried thyme 1/4 Cup honey 1/4 Cup cider vinegar 3/4 Cup chicken broth -- or water 1 Can mandarin oranges -- (11 ounce) drained 1/2 Cup Pineapple Chunks In Juice -- drained 1/4 Cup drained and halved maraschino cherries -- optional Combine cornstarch, salt and thyme in small saucepan; mix well. Combine honey, vinegar and broth; mix well. Stir honey mixture into cornstarch mixture; cook and stir until mixture boils and thickens. Add drained fruits; heat and stir gently about 2 minutes or until thoroughly heated. Makes 4 servings. Serving tip: Serve sauce over roasted sliced chicken. Honey tip: Don't be tempted to keep it in the refrigerator. Store at room temperature. If honey crystallizes, remove the lid and place jar in warm water until crystals dissolve, stirring every 30 seconds. Honey has about 64 calories per tablespoon with a small amount of vitamins and minerals. Published Wednesday, April 30, 1997, in the San Jose Mercury News. Copied with permission. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 132.8 Fat 0.6g Carb 31.9g Fib 0.8g Pro 2.4g Sod 569mg CFF 3.7% * Exported from MasterCook * Southwestern Meat Loaf And Baked Potatoes Recipe By :Cooking Light - April 1997 Serving Size : 4 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Meats Potatoes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound ground round 1 Cup frozen whole kernel corn 1/2 Cup picante sauce 1/3 Cup regular oats 1/4 Cup fresh cilantro 1 Tablespoon chili powder 1 1/2 Teaspoons ground cumin 1 Large egg white cooking spray 1/4 Cup ketchup 4 Medium baking potatoes 1/2 Cup fat-free sour cream freeze-dried chives -- optional Preheat oven to 375 F. Combine first 8 ingredients in a large bowl; stir well. Shape meat mixture into a 9x4-inch loaf on a broiler pan coated with cooking spray. Brush ketchup over meat loaf. Arrange potatoes around meat loaf on broiler pan. Bake at 375 F for 50 minutes. Let meat loaf stand 10 minutes before slicing. Split potatoes in half lengthwise; top with sour cream. Sprinkle with chives, if desired. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per Serving: Cals - 411 - 18%ff Fat - 8.2g Carbs - 50.7g * Exported from MasterCook * Spaghetti Marco Polo Recipe By :The French Chef Series, Julia Child Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mediterranean Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 oz spaghetti -- cooked 2/3 cup chopped walnuts 1/2 cup black olives -- chopped 1/2 cup pimientos -- chopped 1/2 cup chopped fresh parsley 1 tbsp olive oil 1 garlic clove -- minced salt and pepper -- to taste 4 tbsp nonfat parmesan cheese -- grated 1 tsp dried basil -- chopped Combine walnuts, black olives, pimientos, and parsley. Mix thoroughly. Salt and pepper to taste. Add basil and toss lightly. Heat olive oil in large skillet over medium-high heat. Add garlic and cook for about 30 seconds. Remove from heat and add cooked spaghetti. Add salt and fresh ground pepper to taste. Toss thoroughly. Serve spaghetti with walnut mixture. Top with parmesan cheese (Original was 389 calories with 17.6 grams of fat per serving. 40.7% CFF) >From: Perry L Payne - - - - - - - - - - - - - - - - - - - NOTES : Cal 318.1; Fat 9.0g; Carb 48.6g; Pro 11.6g; Sod 213mg; 25.2% CFF. * Exported from MasterCook * Spam Western Pasta Recipe By :The Great Taste of Spam Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ozs Lone Star pasta -- cooked * see notes 12 ozs Spam(r) Lite luncheon meat -- cubed 1 cup fat-free cheddar cheese -- shredded 1 cup carrots -- sliced 3/4 cup celery -- chopped 1/2 cup bell peppers -- chopped 1/2 cup onions -- chopped 1/2 cup fat-free mayonnaise 2 tbsps dijon mustard 1 tbsp barbecue sauce In a mixing bowl, combine macaroni, luncheon meat, cheese, carrots, celery, bell peppers, and onions. In a small bowl, combine mayonnaise, mustard, and barbecue sauce. Mix well. Toss dressing with pasta mixture. Cover and chill one hour. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - NOTES : Elbow macaroni may be substituted for the Lone Star pasta. * Exported from MasterCook * Strawberry Angel Food Cake Recipe By :SueBee Honey Collector's Edition Cookbook Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Batter: 16 ozs angel food cake mix 1 1/4 cup strawberry carbonated beverage 1/4 cup honey Glaze: 1/4 cup reduced-calorie margarine -- melted 2 cup powdered sugar 4 tbsps strawberry carbonated beverage 4 drops red food coloring Prepare cake mix according to package directions, except substitute 1 1/4 cups beverage and honey for the water. Bake as directed. Remove from oven and set upside-down until cooled. Meanwhile to prepare glaze, combine melted margarine, powdered sugar, remaining beverage, and food coloring in a mixing bowl. Mix until smooth and drizzling consistency. Spread top of cake with glaze. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with fresh strawberries. NOTES : I wasn't sure if I would like this since the strawberry beverage seemed a little sweet. Fortunately, the cake tastes fine with the beverage. The beverage in the glaze complements the cake very well. Since I used a cake mix it was very quick to make too. * Exported from MasterCook * Strawberry Banana Shake Recipe By :Chad Tackett Serving Size : 2 Preparation Time :0:00 Categories : Beverages Breakfast Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 strawberries -- or 2 tablespoons strawberry jam 2 bananas -- chopped 1/4 cup chopped dates 1 cup nonfat strawberry yogurt 1 cup nonfat milk 2 teaspoons honey 6 ice cubes Place all ingredients in blender, add ice cubes and mix well. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Strawberry Daiquiri Pie Recipe By :Simply Delicious Desserts Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- Crust: 1 1/2 cup low-fat graham cracker crumbs 1/4 cup reduced fat margarine -- melted 3 tbsps granulated sugar -- Filling: 8 ounces nonfat cream cheese -- softened 14 ounces nonfat sweetened condensed milk 2/3 cup frozen strawberry daiquiri, canned -- thawed 1/2 tsp rum extract 4 drops red food coloring 1 cup Cool Whip(r) Free -- thawed To prepare crust, combine crumbs, margarine, and sugar in a mixing bowl. Press mixture firmly in a 9" pie pan. Spread crumb mixture evenly in pie pan. Chill 1 hour, or until firm. Or, bake in a 375 oven for 10 minutes or until edges are brown. Cool on rack before filling. To prepare filling, combine cream cheese, sweetened condensed milk, daiquiri mix, rum extract, and food coloring in a mixing bowl. Mix well. Fold in whipped topping. Pour into crust. Chill or freeze four hours or until firm. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - Serving Ideas : Garnish with fresh strawberries. * Exported from MasterCook * Strawberry Orange Milk Shake Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Beverages Breakfast Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Sliced strawberries 1/2 Banana -- peeled and sliced 1 cup Orange juice 1/2 cup Buttermilk Combine all of the ingredients in a blender and process until smoothly blended. Pour the shake into 2 tall glasses and serve. >From: Lori Rossi - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stuffed Potato Skins Recipe By :smithg Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- baked potatoes evaporated skim milk dashes garlic powder black pepper salt nonfat cheddar cheese Butter Buds(r) -- or diet margarine Bacos(r) scallion -- thinly sliced granulated garlic nonfat sour cream -- optional Bake potatoes & carefully scoop out to make shells. In a bowl, mix the potato you've scooped out, evaporated skim milk, a couple of dashes of garlic powder, black pepper, salt if you MUST, some shredded fat free cheese (it will melt when surrounded by potato), & either molly mc butter powder, butter buds, or the Fleischman spread--whatever you think has the best flavor. Whip this on high until you have your basic mashed potatoes. Stir in some Bacos (imitation, not real bacon) & thinly sliced green onions. Spoon back into shells & sprinkle granulated garlic on top. Heat in oven until warm through (300 for 20 min?) & serve with a dollop of fat free sour cream. (G)--yeah, I know. I've got measuring cups somewhere, but I haven't used them much as you can tell. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Summer Cooler Cake Recipe By :Over 200 Ways To Use Your Bundt Pans Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 13 ozs angel food cake 9 ozs strawberry gelatin powder 3 cup boiling water 2 cup cold water 34 ozs fruit cocktail in syrup -- drained Dissolve gelatin in boiling water. Add cold water. Spread 1 cup fruit cocktail in bottom of 12-cup fluted pan. Pour in 1 1/2 cups gelatin mixture. Brush crumbs off cake and place topside down, over fruit and gelatin, pressing down lightly. Spoon remaining fruit cocktail around side of cake. Pour remaining gelatin over cake. Chill until firm, four hours. Unmold and serve. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - NOTES : This turned out very well and tastes great too! I have found spraying the pan with cooking spray helps the gelatin come out easier from the mold. * Exported from MasterCook * Sweet Carrot Teriyaki Pasta Salad With Napa And Portobella Recipe By :PAT Hanneman 1997 Riverside Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Pasta Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup chopped carrots -- or slightly less 2 tablespoons teriyaki sauce -- see pantry 2 tablespoons water -- or more as needed 4 slices Portobella mushroom -- 1/2" dice 1 large garlic clove -- minced non-stick cooking spray cracked pepper -- mixed colors 1/8 teaspoon safflower oil -- or spray 1 1/2 cups shredded cabbage -- napa or bok choy 2 tablespoons red bell pepper -- roasted, or pimiento -- diced fried wontons -- optional 4 ounces angel hair pasta -- cooked *OPTIONAL: 4 ounces roasted chicken breast meat -- shredded Process the carrot and the water until carrot is well grated. Add the teriyaki sauce and process until blended. Spray a wok and place over medium heat. Add the minced garlic and the diced portobella and toss until softened and aromatic (4 to 5 mins). Sprinkle generously with cracked pepper (black or a blend). Add the bell pepper and stir. Add oil if necessary. Add the shredded cabbage and stir gently. Cook for about 3 mins. Make a well in the center of the wok and add the carrot mixture. Heat gently. Incorporate the drained pasta then toss with the mushroom vegetables from the rim of the wok. Toss in optional crisp wontons. Serve cold as pasta salad or hot/warm as light entree or side dish. Without wontons: 260 CALS, 1.4 g fat, 4.7% CFF (mc). Without wontons, with chicken: 351 cals, 4.9 g fat (12.8% cff). PANTRY: This is the base salad. The sauce combines carrot juice with teriyaki without actually blending the two flavors. Other chopped vegetables may be added. It was especially good with steamed artichoke hearts. Other ideas: baby corn, blanched broccoli, slivered and steamed fennel bulb; pea pods or snap peas; hearts of palm. Teriyaki: Mr. Yasida's gourmet sauce; Sagawa; Ibarre. Substitute soy sauce sweetened to taste with brown sugar and cut with citrus juice. Substitute soba or cellophane noodles. Serve with seafood, fish, chicken, grilled or roasted pork, tofu cubes, or vegetables. - - - - - - - - - - - - - - - - - - - NOTES : It's in the sauce! Blender-made carrot juice blended with teriyaki. Portobella, angel hair, light napa cabbage, a little fire-roasted and garlicky red pepper... Could be vegan. Or turn it into an oriental chicken salad. Serve cold or hot. I recommend this one. We had it twice this week. * Exported from MasterCook * Sweet Potato And Black Bean Burrito Recipe By :Moosewood Restaurants Low-Fat Favorites Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Mexican & Southwestern Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 cups sweet potato -- cubed 1 1/2 teaspoons salt -- divided 2 teaspoons canola oil 3 1/2 cups onion -- diced 4 cloves garlic -- minced 1 tablespoon green chile -- minced 4 teaspoons ground cumin 4 teaspoons ground coriander 4 1/2 cups black beans, cooked 2/3 cup cilantro -- packed 2 tablespoons fresh lemon juice 8 8 inch flour tortilla Preheat the oven to 350 degrees. Place the sweet potatoes in a medium saucepan with 1/2 teaspoon of salt and water to cover. Cover and bring to a boil, then simmer until tender, about 12 minutes. Drain and set aside. While the sweet potatoes are cooking, warm the oil in a medium skillet and add the onions, garlic and chili. Cover and cook on medium low heat, stirring occasionally, until the onions are tender, about 7 minutes. Add the cumin and coriander and cook for 2 to 3 minutes longer, stirring frequently. (Add a little water if the onions begin to stick.) Remove from the heat and set aside. In a food processor fitted with a metal blade, combine the black beans, cilantro, lemon juice, the remaining teaspoon of salt and cooked sweet potatoes. Pulse until smooth, add water as necessary, to create a thick puree. Transfer to a large mixing bowl and fold in the onions. Lightly oil a large baking dish. Spoon about 2/3 to 3/4 cup of the filling down the center of each tortilla. Fold the left side of the tortilla over the filling. fold in the top and bottom of the tortilla and then fold th right side of the top and bottom flaps to form an envelope-shaped bundle. Place the burritos, seam side down, in the baking dish. cover tightly with foil and bake for about 30 minutes or until piping hot. Serve topped with salsa. >From: Katherine Rodman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet Potato Salad Recipe By :Good Food, a monthly old series Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Sweet Potatoes & Yams Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 lb. sweet potatoes -- (4 medium), pared -- but into 1/2-in dice 1/4 cup water 3/4 cup plain yogurt 3 scallions -- minced 1/4 cup fresh coriander -- chopped 1 tablespoon. fresh ginger -- minced 1/4 teaspoon lime zest 1 tablespoon. lime zest salt to taste 1/4 tsp freshly ground pepper [MICROWAVE] Sprinkle potatoes in 3-qt casserole with the water. Cover and microwave on HIGH power 9 minutes, stirring every 3 minutes. Drain. Let cool slightly. Stir in remaining ingredients. Refrigerate until cold, at least 1 hour. Cal per serving 182 fat 18 cal = 2 g carbohydrate 152 cal = 38 g sodium 112 mg >From: "Mary (Jackie) Kuscher" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweetened Condensed Milk, Homemade Recipe By :marietta2@juno.com (Marietta J Slater) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Homemade Mixes Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups nonfat dry milk powder 1/2 cup water 2/3 cup sugar 1 teaspoon vanilla In a microwave bowl, put 1 1/2 cup powdered milk, 1/2 cup water, 2/3 cups sugar, and 1 tsp. vanilla. Microwave on high 1 1/2 minutes, stirring every 30 seconds. If you are making brownies, the chocolate chips can be melted in the mixture immediately after taking out of the microwave. - - - - - - - - - - - - - - - - - - - NOTES : It works great in salads and/or desserts. * Exported from MasterCook * Tamale Pie #2 Recipe By :Healthy Exchanges Cookbook Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Mexican & Southwestern Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups water 4 teaspoons reduced-calorie margarine 1 pkg cornbread stuffing mix -- (6 serving) 8 oz ground turkey -- or beef (90% lean) 1/2 cup chopped green bell pepper 1/2 cup chopped onion 1 oz sliced black olives -- (1/4 cup) 1 3/4 cups tomato sauce 2 tablespoons taco seasoning mix -- or to taste 3 oz shredded reduced fat Taco Cheese -- (3/4 cup) -- or Cheddar cheese Preheat oven to 350 degrees. In medium saucepan combine water and margarine in saucepan. Bring mixture to a boil. Simmer 5 minutes. Add dry cornbread mix. Mix well to combine. In large skillet sprayed with olive flavored cooking spray, brown meat, green pepper and onion. Add olives, tomato sauce and taco seasoning. Stir in cheese. Mix well to combine. Pour into 8x8-inch baking dish. Spread prepared stuffing mix on top of meat mixture. Bake 20-25 minutes. >From: vergie1@juno.com (Vergie A Ewing) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tarragon Mushroom And Shrimp Recipe By :Cooking Light Recipe Card Serving Size : 24 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons lemon juice 2 teaspoons dried tarragon 1 small garlic clove -- minced 24 medium fresh shrimp -- peeled/deveined -- about 1/2 pound 1 pound fresh mushrooms -- sliced in -- 24 1/2 inch slices 1 tablespoon water 1 tablespoon olive oil 1 tablespoon chopped fresh parsley 1 1/2 teaspoons Dijon mustard 1/8 teaspoon pepper Combine first 3 ingredients; stir well. Combine half of lemon juice mixture and shrimp in a 9" glass pie plate; toss well. Cover and marinate in refrigerator for 1 hour, stirring occasionally. Combine mushroom slices and remaining lemon juice mixture; toss well. Cover and set mixture aside. Arrange shrimp spoke-fashion in a single layer with thickest portion towards outside of pie plate. Cover with heavy-duty plastic wrap and vent. Microwave at High for 2 minutes to 2 minutes and 20 seconds or until shrimp is done, rearranging shrimp and rotating pie plate a half turn after 1 minute. Drain shrimp and reserve marinade. Add water and next 4 ingredients to reserved marinade, stirring with a wire whisk. Add shrimp; toss well. Thread 1 mushroom slice and 1 shrimp onto each of 24 wooden picks. Yield: 24 appetizers. Per appetizer: 15 calories, 0.7 grams fat, 11 mg. cholesterol, 1.5 grams protein, 0.5 grams carbohydrate, 20 mg. sodium MC formatting by bobbi744@sojourn.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tea Smoke Chicken (Procedure For On A Grill) Recipe By :Susan E. Cobb Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Grilled, Smoked, Bbq Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** See "Tea Smoke, Basic Recipe" -- for ingredients Hi all, I tried this recipe, but instead of using a pot, I used the gas grill. I doubled the "smoke" ingredients, and used 8 bone-in, skinless chicken breast halves. I put the smoke ingredients in a small aluminum pie pan lined with foil, and put that in the center of the grill (the hottest part). I left the lid down and let the grill heat up until there was smoke pouring out. Then I put the breasts, bone side down, around the edges of the grill. I turned the heat down to medium-low and just let it bake for 25-30 minutes. I never turned the breasts, and they were a beautiful brown with a very nice flavor. Interesting, the leftovers had an even more intensely smoky flavor. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tex-mex Roasted Chicken Recipe By :Cooking Light Recipe Card Serving Size : 5 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon ground cumin 1 teaspoon chili powder 1/2 teaspoon dried whole basil 1/2 teaspoon dried whole oregano 1/4 teaspoon salt 1 tablespoon white wine vinegar 3 pounds skinless broiler chicken 2 cups yellow squash -- coarsely chopped 2 cups zucchini -- coarsely chopped 1 1/4 cups tomatoes, unpeeled -- seeded/coarsely chop Combine first 6 ingredients; stir well and set aside. Remove giblets and neck from chicken; discard or save for other use. Rinse chicken under cold cold, running water; pat dry. Rub outside of chicken with spice mixture. Tie ends of legs to tail with string; lift wingtips up and over back, and tuck under chicken. Place chicken, breast side down, in a deep 3 quart casserole. Cover with wax paper and Microwave on High for 8-9 minutes. Turn chicken, breast side up, and microwave, covered at High for 8-9 minutes. Remove chicken to serving platter; reserve dripping in casserole. Let chicken stand covered, 15 minutes. Add vegetables to drippings; toss gently to coat. Microwave at High for 3-4 minutes or until crisp-tender, stirring halfway through cooking process. Arrange vegetables around chicken. Yield 5 (3 ounces chicken and 1 1/4 cups vegetables) servings. Per serving: 192 calories, 6.8 grams fat, 76 mg. cholesterol, 26.3 grams protein, 6.3 grams carbohydrate, 203 mg. sodium MC formatting by bobbi744@sojourn.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Thai Style Beef (Smoker) Recipe By :Cooking Light Recipe Card Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grilled, Smoked, Bbq Meats Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 1 cup mesquite wood chips 1/2 cup firmly packed brown sugar 1/2 cup chopped green onions 1/2 cup low-sodium soy sauce 2 tablespoons white wine vinegar 1 teaspoon crushed red pepper 1/2 teaspoon ground ginger 12 cloves garlic -- halved 3 pounds boneless beef eye of round roast 1 teaspoon sesame seeds vegetable cooking spray Soak mesquite wood chips in water for 1-24 hours. Drain well. Combine brown sugar and next 6 ingredients in a large zip-top heavy duty plastic bag. Add roast; seal bag and marinate in refrigerator 8 hours, turning bag occasionally. Remove roast from bag, reserving marinade. Sprinkle sesame seeds over roast and set aside. Prepare charcoal fire in meat smoker; let burn 15-20 minutes. Place mesquite chips on top of coals. Place water pan in smoker; add reserved marinade. Add hot tap water to fill pan. Coat grill rack with cooking spray; place rack in smoker. Place roast on rack; insert meat thermometer into thickest portion of roast. Cover with smoke lid, and cook for 2 hours and 10 minutes, or until meat thermometer registers 140 F. for rare. Remove roast from smoker; place on a platter, and let stand 10 minutes. Cut into thin slices. Yield: 12 (3 ounce) servings. Per serving: 179 calories, 5.7 grams fat, 59 mg. cholesterol, 25.1 grams protein, 5.2 grams carbohydrate, 255 mg. sodium MC formatting by bobbi744@sojourn.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tips For Smoking Without A Smoker Recipe By :music_class@earthlink.net (Katja) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** I have done this and it's GREAT! I didn't use the exactly ingredients Kerr used but similar ones. I have a few suggestions, though, having learned from this. I wish I'd known them and hope they help you if you try this. 1 - I used a wok and I would, if doing it over, buy a cheap on or a used one from a garage sale dedicated only to smoking. Though I wrapped it carefully, I didn't use heavy-duty foil the first time and there is sticky, dark brown residue from the smoke that got on the wok somehow and I haven't cared to deal with cleaning it perfectly (easy cleaning tips welcome .. I'm too lazy for the serious elbow grease methods ;)). It is now the smoking wok :). 2- use heavy-duty foil ... extend the ends far enough beyond the pot and lid to be able to fold them over (outside) to really contain the smoke. 3- open your windows ... the smell is great but can be quite strong for a long time 4- do not use your good dishes on which to set the food in the "smoker" .. duhhhhh ::V-8 bonk:: ... one of my plates is now the smoking plate ;) ... I'd use a cheap one or at least wrap it THOROUGHLY in foil if starting again With the wok fully lined with heavy duty foil, I just put the rice, sugar, loose tea, maybe cloves .. whatever .. on the bottom of the wok, put a round baker's cooling rack or a steamer rack over it (or a tuna/pineapple can with both sides open) .. heat on high til smoking and, when ready, place the plate of food on the rack and cover. I've done both types where the chicken is 1) cooked from raw to smoked done and 2) already steamed done chicken (read somewhere that that was safer .. not sure, though .. I checked the inside temperature to determine doneness first to be safe) .. both were DELICIOUS! I suspect that whatever you want to smoke can be done with this method. I've since smoked red jalapenos this way also, then dried them in my dehydrator to make chipotle chiles. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tofu Vegetable With Black Bean Sauce Recipe By :Chad Tackett www.global-fitness.com Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 whole mushrooms -- sliced 1 ounce dried bean curd 1 teaspoon Chinese black beans -- lightly crushed 3 cups carrots -- chopped 3 cups green peppers -- sliced 2 cups onions -- chopped 1 cup celery -- sliced 3 teaspoons garlic -- minced 1 teaspoon ginger root -- minced 2 cups vegetable stock 1/2 cup waterchestnuts -- sliced 1/4 cup low-sodium soy sauce 1/4 cup broccoli -- chopped 2 tablespoons ketchup 1 tablespoon honey 16 ounces firm tofu -- cut in cubes 2 cups bean sprouts 2 tablespoons cornstarch In a medium-sized bowl, cover the mushrooms with warm water and soak for 15-20 minutes. Drain, saving the liquid, and set aside. In a large flat dish, soak the dried bean curd in 1 cup of warm water for 5 minutes. In a small bowl, soak the black beans in 1/4 cup water for 15-20 minute. Drain and set aside. In a saucepan, saute the carrots, peppers, onions, celery, garlic, and ginger in 1/4 cup vegetable stock for 5 minutes. Add the remaining vegetable stock, black beans, mushrooms, and leftover liquid. Add the bean curd, water chestnuts, broccoli, 1/2 cup warm water, soy sauce, ketchup, and honey. Stir well. Bring to a boil, reduce the heat, and simmer for 10 minutes. Add the tofu and simmer for 10-12 minutes. Add the bean sprouts and simmer for 2-4 minutes. Dissolve the cornstarch in 4 tablespoons of cold water and add to saucepan. Stir well, and continue to simmer until the sauce has thickened. Serve over rice or noodles. Nutritional Information: Serving size: 2 cups Calories: 190 Fat: 2 g Cholesterol: 0 mg Protein: 10 g Fiber: 5 g Sodium: 460 mg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tortellini Supper, Quick Recipe By :Land O Lakes Collector Series, Pasta! Serving Size : 4 Preparation Time :0:15 Categories : Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces dried tortellini -- uncooked 1/2 tsp olive oil 1 cup mushrooms -- sliced 1 2/3 cup frozen green peas -- thawed 1 1/2 cup fat-free cheddar cheese -- shredded 1/2 tsp salt 1/4 tsp black pepper Cook tortellini according to package directions. In a skillet, heat oil over medium heat. Add mushrooms. Cook until tender. Stir in tortellini and peas. Continue cooking until heated through. Stir in one cup cheese, salt, and black pepper. Mix well. Sprinkle with remaining cheese. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - NOTES : Although this recipe contains no meat, it is still very hearty and flavorful. * Exported from MasterCook * Tropical Berry Blast Recipe By :Dole, Classic Pineapple Recipes Serving Size : 2 Preparation Time :0:05 Categories : Beverages Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 med banana -- quartered 8 ozs crushed pineapple -- drained 1 cup skim milk 1/2 cup frozen strawberries -- thawed In a food processor, combine banana quarters, pineapple, milk, and strawberries. Process until smooth. >From: matejka@bga.com (Anita A. Matejka) - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve immediately. * Exported from MasterCook * Tuscan Tomato Soup Recipe By :Cooking Light - March 1997 Serving Size : 5 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 Cups French Bread cubes -- 1 inch thick olive oil spray 1 Tsp olive oil 4 Cloves garlic -- crushed 2 Cans whole tomatoes -- (14.5 oz each) -- no-salt added -- undrained and chopped 1 Can chicken broth -- (14.5 oz) undiluted -- or vegetable broth 1 Tbsp balsamic vinegar 1 1/2 Teaspoons dried parsley 1 Teaspoon dried oregano 1/2 Teaspoon pepper 5 Tsp grated Parmesan cheese Preheat oven to 400 F. Arrange bread cubes in a single layer on a jelly-roll pan. Lightly coat bread with cooking spray. Bake at 400 F for 10 minutes or until dry and toasted. Set aside. Heat oil in a large saucepan over medium-low heat. Add garlic; saute 2 minutes. Add tomatoes and next 5 ingredients (tomatoes through pepper); bring to a boil. Reduce heat; simmer 10 minutes, stirring occasionally. Divide 2 1/2 cups croutons among 5 bowls; ladle 1 cup soup over croutons, and sprinkle with 1 tsp cheese. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per serving: Cals - 108 - 19%ff Fat - 2.3g Carbs - 16.9g * Exported from MasterCook * Vegetable Lentil Pilaf Recipe By :Chad Tackett Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup green lentils 1 cup rice -- white or brown 2 1/2 cups water 3/4 cup vegetable stock 2 onions -- chopped 1/2 cup carrots -- diced 3 tablespoons garlic -- minced 4 stalks celery -- chopped 2 teaspoons ground cumin 1/2 teaspoon ground cinnamon 8 whole mushrooms -- sliced 1 cup tomatoes -- chopped 4 cups fresh spinach -- cut in strips Place washed lentils in a saucepan, and cover with cold water. Bring to a boil, reduce heat, and cover. Simmer for 25-35 minutes. Drain. Bring the rice and 2 cups of water to a boil. Reduce heat and simmer for 20 minutes, covered. Set aside. Bring the vegetable stock to a boil in a saucepan. Add the onions and carrots and simmer for10-12 minutes or until tender. Add the garlic, celery, cumin, and cinnamon and simmer for an additional 5 minutes. Add the lentils, mushrooms, and tomatoes to the pan. Heat through and stir in the spinach. Fold the lentil/spinach mixture into the rice. Nutritional Information: Serving size: 2 cups Calories: 180 Fat: 1.5 g Cholesterol: 0 mg Protein: 10 g Fiber: 4 g Sodium: 160 mg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Very Berry Trifle Recipe By :Better Homes & Gardens,June, 1997 Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Rave Reviews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces nonfat vanilla pudding mix -- sugar-free 8 ounces reduced-fat cream cheese -- * 8 ounces nonfat raspberry yogurt -- sugar-free raspberry yogurt,** -- (or other berry-flavored yogurt) 8 cups angel food cake -- torn into cubes dry sherry -- *** 2 cups fresh strawberries -- quartered 2 cups raspberries -- fresh -- and/or blueberries -- or frozen *without* syrup * In my experience, fat-free cream cheese does not blend well at all. It either becomes dry and crumbly, or sticky and goopy. I recommend sticking with the reduced-fat version, although if anyone has luck with the fat-free kind, please let me know. I also find that it has an unpleasant aftertaste. ** The original recipe did not specify non-fat sugar free yogurt. *** Not called for in original recipe...I added it to make it more like my moms. 1) Make pudding according to package directions and set aside. 2) In a large bowl, beat cream cheese and yogurt until smooth; fold in pudding. 3) In a 3 1/2 quart trifle bowl (a glass bowl with straight sides), layer in the following manner: 1/3 cake cubes. Sprinkle liberally with the sherry. Layer on 1/3 pudding mixture, then 1/3 of the fruit. Repeat 2 more times. Garnish with fresh mint and light cool whip if desired. For "company" presentation, puree 2 cups of additional berries, 2 teaspoons of sugar and 1-2 tablespoons of either OJ, rum or raspberry liquor. Spread puree on individual dessert plates and top with trifle. >From: Jackie Nowicki - - - - - - - - - - - - - - - - - - - NOTES : This was one of the best desserts I have ever made. It won rave reviews from kids and adults alike, including my college-aged sister-in-law and brother-in-law...they have never eaten low fat a single day in their lives! My mom makes the most *outrageous* (full-fat) english trifle...this is close enough to remind me of hers. This is an elegant, easy and quick summer dessert. You won't be disappointed! * Exported from MasterCook * Vidalia Sweet Onion And Squash Casserole Recipe By :Vidalia Onion Website (www.vidalias.com) Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 lbs. Squash 1 pound Vidalia onions -- chopped 1/2 carton egg beaters(r) 99% egg substitute 1 small can evaporated skim milk 1 cup lowfat cheddar cheese -- grated, or non-fat 15 nonfat saltine crackers (Evaporated milk may decreased or increased depending on desired consistency) Cook squash in small amount of water until tender; drain thoroughly and mash. Salt and pepper to taste. Saute onions in non-stick pan until soft. Mix eggs beaters in bowl, add milk, cheese, and Sweet Vidalia Onions. Stir in squash and place in casserole dish (spray with PAM or similar). Cover with crumbled crackers. Bake in preheated 325 degree oven for 45 minutes. >From: "Catherine Samir" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Zucchini Feta Bake Recipe By :Taste Without Waist; The Service League of Hickory NC, Inc. Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup Bulgur 1 cup Boiling water 1 teaspoon Olive oil 2 cups Chopped onions 2 tablespoons Minced garlic 4 cups zucchini -- thinly sliced 1/2 teaspoon Oregano 1/2 teaspoon Basil 1/2 teaspoon Marjoram 1/4 teaspoon Pepper 1/2 cup Egg Beaters(r) 99% egg substitute 3/4 cup feta cheese -- lowfat crumbled 1 cup nonfat cottage cheese 3/4 cup Chopped fresh parsley 1/4 cup Tomato paste 1 tablespoon Soy sauce 1 cup Lowfat cheddar cheese 1 medium tomato -- peeled thinly sliced 2 tablespoons Sesame seeds -- optional Pour boiling water over bulgur and set aside until soft and chewy. Saute onions and garlic in olive oil until onions are translucent. Add zucchini, herbs and pepper. Stir until zucchini is tender. Mix egg beaters, feta and cottage cheese. Add parsley, tomato paste and soy sauce to bulgar and mix. Spray a 10x5 inch casserole with non-stick spray. Assemble the casserole. Layer bulgur mixture first, follow with vegetables then feta mixture. Top with tomato slices and cheddar cheese. Sprinkle with sesame seeds if using. Bake covered at 350F for 45 minutes. Uncover last 15 minutes. Let sit 10 minutes before serving. Nutritional Info: Calories 260 Fat 5.8g Carbohydrates 30.3g Protein 20.4g CFF 20.5% Typed for you by Kim Reese - - - - - - - - - - - - - - - - - - -