* Exported from MasterCook * Almond Rice Muffins Recipe By :Arrowhead Mills "Recipes for Special Dietary Needs" Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups AM Brown Rice Flour 1 tablespoon Non-alum baking powder 1 tablespoon Arrowroot powder 1/4 cup Honey 1 teaspoon Almond extract 1 1/4 cups Water -- or soymilk 2 tablespoons AM Unrefined Vegetable Oil 1/2 cup Ground almonds Mix dry and liquid ingredients separately, then combine the two and mix thoroughly (this is a thin batter). Fill 12 paper muffin cups 2/3 full and sprinkle tops with almond. Bake at 350 F. for 25-30 minutes. >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Amaranth Banana Pancakes Recipe By :Lu Bozinovich Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Fruit Pancakes, Waffles, Crepes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cups amaranth flour 1 tablespoons Ener-G egg replacer 1/2 teaspoons guar gum -- (might be unnecessary if Ener-G egg replacer is used) 1/4 cups water more water 1 bananas -- (1 to 2) Mix dough. Prepare non-stick skillet. Pour pancakes onto hot skillet. Begin to cook. Add banana slices so that they still sink in partly but still show their faces through on the top. Turn pancakes when ready, so banana slices will come in contact with the skillet. When done, serve with banana slices facing up. Bananas will be warm and sweeten the pancakes. These types of pancakes are fun for children. And the little kid in each of us. >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple 'N' Spice Muffins Recipe By :Cooking Light Magazine, October 1996 Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cups all-purpose flour 1/2 cup cornmeal 1/3 cup sugar 1 teaspoon baking powder 1 teaspoon ground cinnamon 1/2 teaspoon baking soda 1/4 teaspoon salt 1/4 teaspoon ground ginger 1 3/4 cups golden delicious apples -- shredded 3/4 cup lowfat buttermilk 2 tablespoons vegetable oil 1 large egg -- lightly beaten cooking spray 2 teaspoons sugar 1/4 teaspoon ground cinnamon 1. Preheat oven. 2. Combine first 8 ingredients in a large bowl; make a well in center of mixture. Combine apple, buttermilk, oil, and egg in a bowl; stir well. Add to dry ingredients, stirring just until moist. 3. Divide batter evenly among 12 muffin cups coated with cooking spray. Combine remaining ingredients; sprinkle over muffins. Bake at 400 oF for 20 minutes or until golden. REmove from pans immediately. Serve warm. Yield: 1 dozen. Calories 139 (23% from fat); fat 3.5 g (sat .8 g, mono .9 g, poly 1.3 g); protein 3 g; carb 24.2 g; fiber 1.2 g; chol 18 mg; iron 1.1 mg; sodium 115 mg; calcium 50 mg. >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apricot Mustard Glazed Chicken Breasts Recipe By :Grey Poupon ad. Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 Cup Honey Mustard -- Or Dijon Mustard 3 Tablespoons apricot preserves 1 Teaspoon ground ginger 4 boneless skinless chicken breast halves -- about 1 -- pound Blend mustard, apricot preserves and ginger. Brush some mustard mixture on chicken. Grill or broil chicken, brushing with remaining mustard mixture frequently until done. MC formatting by bobbi744@sojourn.com >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apricot Vinaigrette Recipe By :The Pyramid Cookbook by Pat Baird Serving Size : 4 Preparation Time :0:30 Categories : Eat-Lf Mailing List Fruit Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup apricot nectar 1 tablespoon canola oil 1 tablespoon cider vinegar 1 teaspoon fresh lime juice 1/4 teaspoon dry mustard 1/4 teaspoon ground coriander 1 dash Tabasco sauce 1.In a small bowl whisk all ingredients together until blended, or combine in a blender until smooth. Makes 1/2 cup Consumer Connection Article by Sheila Gains, Colorado State University Cooperative Extension, Arapahoe County April 2, 1998 www.colostate.edu/Depts/CoopExt/ Mc-Bust from kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Artichoke And Goat Cheese Stuffed Chicken Breasts Recipe By :Cooking Light YEAR: 1997 ISSUE: May PAGE: 128 Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- canned artichoke bottoms -- (14-ounce) 1/2 cup crumbled goat or feta cheese -- (2 ounces) 1/4 cup chopped chives -- divided 1 1/2 teaspoons chopped fresh thyme -- divided 1 1/2 teaspoons grated lemon rind -- divided 8 skinless boneless chicken breast halves -- (4-ounce) 1/4 teaspoon pepper 2 teaspoons olive oil -- divided 1 teaspoon cornstarch 2 tablespoons lemon juice 1. Drain artichokes in a colander over a bowl, reserving liquid. Coarsely chop artichoke bottoms. Combine artichokes, cheese, 2 tablespoons chives, 1 teaspoon thyme, and 1 teaspoon lemon rind in a medium bowl; stir well. 2. Cut a horizontal slit through thickest portion of each chicken breast half to form a pocket. Stuff about 1/4 cup artichoke mixture into each pocket. Sprinkle chicken with pepper. 3. Heat 1 teaspoon oil in a skillet over medium-high heat. Add 4 chicken breasts, and saute 6 minutes on each side or until chicken is done. Remove chicken from skillet. Set aside; keep warm. Repeat procedure with 1 teaspoon oil and remaining chicken breasts. Add reserved artichoke liquid, 1/2 teaspoon thyme, and 1/2 teaspoon lemon rind to skillet. Combine cornstarch and lemon juice; stir well. Add to skillet. Bring to a boil; cook 1 minute, stirring constantly. Return chicken to skillet. Cover and simmer 2 minutes or until thoroughly heated. Spoon sauce over chicken. Top with 2 tablespoons chives. Yield: 8 servings (serving size: 1 chicken breast half and 1 tablespoon sauce). Nutritional Information: CALORIES 181 (20% from fat); FAT 4.1g (sat 1.6g, mono 1.5g, poly 0.5g); PROTEIN 29g; CARB 6.7g; FIBER 0.1g; CHOL 72mg; IRON 1.5mg; SODIUM 347mg; CALC 73mg >From: miller@micro.ti.com (Jenni Miller) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Artichoke Chicken Recipe By :BH&G Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 24 ounces skinless boneless chicken breast halves -- 6 at 4 oz each) Salt -- (optional) ~Topping~: 2 tablespoons butter or margarine 1 tablespoon lemon juice 2 cloves garlic -- minced 1 tablespoon fresh basil 1 13 oz can artichoke hearts -- drained and chopped 1 cup fresh white bread crumbs 1/2 cup grated Romano cheese ~Sauce~: 1/2 cup chicken broth 1/2 cup dry white wine Rinse the chicken; pat dry with paper towels. Place the chicken breasts in a 3-quart rectangular baking dish. Sprinkle with salt, if desired, and set aside. Melt the butter or margarine in a saucepan. Add the lemon juice, garlic, and basil. Stir in the artichokes. Add the bread crumbs and Romano cheese, and toss lightly. Cover the chicken with the topping. Combine the chicken broth and white wine, and pour over the chicken. Bake, uncovered, in a 4000 oven for 30 minutes or until the chicken is tender and no longer pink and the topping is lightly browned. Serves 6; 1 fillet per person. Author: Jayni and Frank Carey Source: The Easier You Make It, the Better It Tastes! Copyright: Better Homes and Gardens Books, 1994 Description: "Lemon and Basil accent this saucy chicken." >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This saucy dish goes well with hot cooked rice or noodles. * Exported from MasterCook * Artichoke Pesto With Penne Recipe By :PatHanneman Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- penne artichokes pesto The first impulse was to add artichoke hearts to a pesto - puree and toss with pasta like penne. so good. We harvested our first fresh basil last night. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Asparagus And Lemon Chicken With Rice Recipe By :Food TV How to boil Water Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon Olive oil 1 chicken breasts without skin salt pepper 4 cloves garlic cloves 1/2 red pepper -- seeded & trimmed 1/2 pound asparagus spears -- trimmed 1 teaspoon lemon zest 1/2 cup chicken stock 3 cups cooked rice In a large non-stick skillet heat the oil over medium high heat. Season the chicken pieces with the salt and pepper and add to the skillet. Cook the chicken until golden brown, about 5 minutes. Stir in the garlic and red pepper. Add the asparagus and cook for 1 minute. Stir in the zest and 1/2 cup liquid and bring to a simmer. Cover and cook for 3 minutes. Serve immediately over hot rice. >From: "lexi@ibm.net" - - - - - - - - - - - - - - - - - - - NOTES : This was really good. Quick to make and reheats well. * Exported from MasterCook * Bacon Flavoured Dip Mix Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Homemade Mixes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons Instant vegetarian Bacon Bits 1 tsp Instant "Beef Style" Bouillon 1 tablespoons Instant Minced Onion 1/8 tsp Minced Garlic Combine all ingredients in a small bowl; blend well. Spoon mixture onto a 6-inch square of aluminum foil and fold to make airtight. Label as Bacon-Flavored Dip Mix. Store in a cool, dry place and use within 6 months. Makes 1 package (about 3 T) of mix. Bacon Flavored Dip: Combine 1 cup of sour cream and 1 package of mix. Chill at least 1 hour before serving. Makes about 1 cup of dip. VARIATIONS: Substitute 1 cup soy yogurt, 1 cup tofu cottage cheese or 1 (8 oz) package of softened soy or rice cream cheese for sour cream. >From: Angie Phillips - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bake-fried Bread In Spice Scented Syrup Recipe By :Steven Raichlen's Healthy Latin Cooking 1998 Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup water 1 cup sugar 3 tablespoons piloncillo OR dark brown sugar 1/4 cup raisins 1 stick cinnamon -- (3-inches long) 4 whole cloves 2 strips lemon peel 3 egg whites -- OR 1/3 cup liquid egg substitute 1/2 cup skim milk 3 tablespoons sweet wine -- such as marsala or malaga -- OR 2-tbs skim milk 1/2 teaspoon vanilla extract 1/4 teaspoon almond extract 1/4 teaspoon ground cinnamon 6 slices day-old french bread -- 1-inch thick In a medium saucepan over high heat, combine the water, sugar, piloncillo or brown sugar, raisins, cinnamon stick, cloves, and lemon peel. Bring to a boil. Reduce the heat to medium and simmer for 5 minutes, or until the sugar is dissolved and the mixture is slightly thickened. Pour into a large shallow bowl. Let cool to room temperature. Refrigerate the syrup for 2 hours, or until cold. In another large shallow bowl, whisk together the egg whites or egg substitute, milk, wine or milk, vanilla extract, almond extract, and ground cinnamon. Add the bread and let soak, turning once or twice, for 10 to 15 minutes. Preheat the oven to 400F. Coat a nonstick baking sheet with nonstick spray. Arrange the bread on the prepared baking sheet. Coat the tops with nonstick spray. Bake for 10 minutes per side, or until nicely browned and crisp. Transfer the bread to a rack to cool. Transfer the bread to the bowl with the syrup. Let soak, turning once or twice, for 30 minutes. Remove and discard the cinnamon stick, cloves, and lemon peel. Transfer 1 slice into a small shallow serving bowl and spoon a little syrup and some raisins on top. Repeat with the remaining slices. Makes 6 servings, each 208 Calories; 1g fat (4%) PILONCILLO (panela; rapadura). Mexican piloncillo -- pressed, unrefined dark brown sugar -- usually comes molded in pyramid-shaped chunks. It's used for making desserts and syrup. It's harder than north American dark brown sugar, but the latter can be used as a substitute. To use piloncillo, grate it on a hand grater before measuring. Notes: Caballeros pobres: "I've always loved the name of this Mexican dessert, literally, "poor horseman." It's a sort of French toast (actually, deep-fried bread) that's sewed in spice-scented syrup. To make a heart-healthy version, I use egg whites instead of egg yolks in the batter and crisp the bread in the oven instead of the deep-fryer." -SR >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Lemon Chicken Recipe By :Betty Crocker's Best of Healthy Cooking Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound skinless boneless chicken breast halves -- OR four 4-oz fillets 1 egg white 1 teaspoon water 1/4 cup all-purpose flour 1 teaspoon baking soda 1/4 teaspoon ground red pepper -- or to taste Chinese Lemon Sauce -- (recipe follows) Chopped green onions and lemon slices ---:--- CHINESE LEMON SAUCE 1/3 cup fat-free low-salt chicken broth 1/4 cup sugar 1 1/2 teaspoons grated lemon peel 3 tablespoons lemon juice 2 tablespoons rice vinegar 2 tablespoons light corn syrup 1 clove garlic -- finely chopped OR 1/2 teaspoon garlic powder 1/4 teaspoon salt 2 teaspoons cornstarch 2 teaspoons cold water Cut breasts crosswise in half. Mix egg white and water in medium bowl. Add chicken; turn chicken to coat. Let stand 10 minutes. Heat oven to 450F. Spray nonstick cookie sheet with nonstick cooking spray. Remove chicken from egg white mixture; discard mixture. Mix flour, baking soda and red pepper in plastic bag. Add 1 chicken piece at a time. Seal bag and shake to coat chicken. Place chicken on cookie sheet; spray with cooking spray about 5 seconds or until surface of chicken appears moist. Bake uncovered 20 to 25 minutes or until juice of chicken is no longer pink when centers of thickest pieces are cut. Meanwhile, prepare Chinese Lemon Sauce. Let chicken stand 5 minutes; cut each piece crosswise into about 5 slices. Pour sauce over chicken. Garnish with green onion and lemon slices. CHINESE LEMON SAUCE: Heat broth, sugar, lemon peel, lemon juice, vinegar, corn syrup, garlic and salt to boiling in 1-quart saucepan, stirring occasionally. Mix cornstarch and cold water; stir into sauce. Cook and stir about 30 seconds or until thickened. Serve warm, or cover and refrigerate up to 2 weeks. Copyright: "General Mills, Inc. 1998." Nutrition Analysis: Per serving 248 Calories (kcal); 2g Total Fat; (5% calories from fat); 29g Protein; 30g Carbohydrate; 66mg Cholesterol; 590mg Sodium Food Exchanges 1/2 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1 1/2 Other Carbohydrates >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Banana Muffins #7 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups flour 1 tsp. baking soda 1 tsp. baking powder 1/2 tsp. salt 1 tsp. cinnamon 2 large medium ripe bananas -- or 3 3/4 cups. sugar -- (I cut to 1/2 cup) 1 egg -- (I use Egg Beaters) 1/3 cups. melted butter -- (I sub canola oil) -- 1/4 cup chopped nuts -- optional -- or chocolate chips (optional) --- Topping ----------- 1/3 cups. packed brown sugar 1 tablespoons. flour 1/2 tsp. cinnamon 2 tablespoons. cold butter -- (cut) 1/2 cups. rolled oats Heat oven to 375*. In medium bowl, mix bananas, sugar and melted butter on medium speed until thoroughly mixed. Add egg and beat on medium speed until blended. Add all dry ingredients next. Spoon into 12 greased or lined muffin tins. In small bowl add all topping ingredients and blend on medium speed until thoroughly mixed. Equally spoon out on top of muffins. Put in a preheated 375* oven for 18-20 minutes. >From: "L'etoile du Nord" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Banana Muffins, Fatfree Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Mazola No Stick corn oil cooking spray 1 1/2 cups flour 1/3 cup sugar 2 teaspoons baking powder 1/2 teaspoon salt 1/2 teaspoon cinnamon 2 egg whites 2 large bananas -- well mashed 1/4 cup skim milk 1/3 cup corn syrup, light Preheat oven to 400 degrees F. Spray 12 (2 1/2-inch) muffin cups with cooking spray. In medium bowl combine flour, sugar, baking powder, salt and cinnamon. In large bowl, using a fork or wire whisk, beat egg whites lightly. Stir in mashed bananas, milk and corn syrup. Add flour mixture; stir until well blended. Spoon into prepared muffin cups. Bake 20 to 25 minutes or until toothpick inserted in center comes out clean. Cool in pan 5 minutes. Remove; cool on wire rack. Fat-Free Banana Quick Bread: Preheat oven to 350 degrees F. Spray 8 1/2 x 4 1/2 x 2 1/2-inch loaf pan with cooking spray. Prepare batter as directed above. Pour into prepared pan. Bake 50 minutes or until toothpick inserted in center comes out clean. Cool in pan 10 minutes. Remove. Serve warm or cool on wire rack. Makes 12 servings. (Nutrition information is the same for 1 slice of bread or 1 muffin). Cal 120.6 Fat 0.2 Fiber 0.4 CFF 1.6% >From: Penchard@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Barbecue Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grilled, Smoked, Bbq Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound Italian plum tomatoes Cored, Seeded 2 Cloves Garlic -- finely chopped 2 Tablespoons Onion -- finely chopped 1 Teaspoon Chili flakes 1/2 Teaspoon Corn oil 2 Tablespoons Water 2 Tablespoons Tomato paste 1 Tablespoon Worcestershire sauce 2 Tablespoons Red wine vinegar 2 1/2 Tablespoons Molasses 1 Teaspoon Mustard powder 1/4 Teaspoon Salt 1/2 Teaspoon Tabasco sauce In a food processor, puree the tomatoes, and set aside. In a 1 1/2 quart saucepan, saute the garlic, onion, and chili flakes in oil for 2 minutes. Add the pureed tomatoes and remaining ingredients, and simmer for 15 minutes, uncovered. YIELD: Makes 2 cups Each 1/4-cup serving: 32 cal, 0.7gm protein, 0.4gm total fat, 7.1gm carb, 0mg chol, 0.9gm fiber, 95mg sodium, 19mg calcium Exchanges: 1 1/4 vegetable >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Barbecue Sauce #2 Recipe By :Vegetarian International Cuisine Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grilled, Smoked, Bbq Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons Western Spice 2 tablespoons pureed chipotle in adobo sauce 1/2 cup onions -- finely chopped 2 teaspoons minced garlic 2 teaspoons minced fresh ginger 1/2 orange -- zested and juiced 1/2 lemon -- juice 2 cups catsup 2 tablespoons prepared mustard 1 tablespoon liquid hickory smoke 1 tablespoon Worcestershire sauce 3/4 cup packed brown sugar 1 teaspoon salt 1/4 teaspoon ground cloves Combine all ingredients in a small bowl; mix well. Refrigerate until ready to serve or freeze for later use. TIP: Chipotle chile peppers (smoked jalapenos) are canned in adobo sauce. Puree chipotle peppers in adobo sauce in blender. Reserve 2 tablespoons for Barbecue Sauce and refrigerate or freeze the rest for later use. (Will store for weeks in the refrigerator.) The restaurant recommends San Marcos brand chipotle peppers in adobo (7-oz cans). Description: "No-cook sauce with chipotle and western spices." Cuisine: "Vegetarian" Source: "Vegetarian International Cuisine" S(Location): "132 Hines Terrace, Wisconsin Dells, WI" Copyright: "1997 The Cheese Factory Restaurant" Yield: "3 cups" >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Use on tofu, tempeh, seitan, meatballs and meatloaf. They use it to marinate vegetables before charbroiling and to enhance the flavor of baked beans, soups, sauces and dips. The sauce keeps well in the refrigerator for one month and freezes perfectly. * Exported from MasterCook * Berry Slaw Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Cups Cabbage -- Thinly Sliced 1 1/2 Cups Sliced Strawberries 1/2 Cup Dried Cranberries 1/4 Can Raspberry Vinegar 1/4 Cup Cranberry Juice 1/2 Teaspoon Salt 1/2 Teaspoon White Pepper Combine all ingredients in a medium bowl; stir well. Cover and chill 8 hours, stirring occasionally. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Berry Striped Pops Recipe By :The National Honey Board Serving Size : 12 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups strawberries 3/4 Cup honey -- divided 6 kiwifruit -- peeled and sliced 2 Cups sliced peaches -- 12 Popsicle sticks -- 12 (3-ounce) paper cups or popsicle molds Puree strawberries with 1/4 cup honey in blender or food processor. Divide mixture evenly between 12 cups or popsicle molds. Freeze about 30 minutes or until firm. Meanwhile, rinse processor; puree kiwifruit with 1/4 cup honey. Repeat process with peaches and remaining 1/4 cup honey. When strawberry layer is firm, pour kiwifruit puree into molds. Insert popsicle sticks and freeze about 30 minutes or until firm. Pour peach puree into molds and freeze until firm and ready to serve. "http://www.honey.com/" >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Black Bean Soup #6 Recipe By :Gayle Smith Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cans black beans 1 can Rotel tomatoes 1 package Butterball fat free polish sausage 2 beef bouillon cubes garlic powder Cajun seasoning Cut up the sausage, combine all ingredients, heat and serve. This would be good with some grated cheese, lo/no-fat sour cream, and a bit of salsa as a garnish. I would also add serranos or jalapenos, but I was cooking for my parents. I'm definitely going to make this this weekend for an easy take lunch to work dish. - - - - - - - - - - - - - - - - - - - NOTES : I had to make something quick and easy and came up with this: * Exported from MasterCook * Blueberry Crumble Pie #2 Recipe By :Cooking Light Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup Fresh Blueberries 1 Graham Cracker Pie Crust, 9 Inch 3/4 Cup Packed Brown Sugar 3 Tablespoons All-Purpose Flour 1 1/2 Teaspoons Vanilla Extract 1/4 Teaspoon Grated Lemon Rind 8 Ounces Low-Fat Sour Cream 1/4 Cup Dry Breadcrumbs 1 Tablespoon Granulated Sugar 1 Tablespoon Stick Margarine -- Melted Preheat oven to 375F. Place blueberries in crust; set aside. Combine brown sugar, flour, vanilla, rind, and sour cream; spread over blueberries. Combine breadcrumbs, granulated sugar, and margarine; sprinkle over sour cream mixture. Bake at 375° for 40 minutes or until set and crumbs are lightly browned. Cool 1 hour on a wire rack. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Breakfast Burritos #2 Recipe By :Freezer-Friendly@onelist -- Lightened by JaneStarr Serving Size : 10 Preparation Time :0:30 Categories : Breakfast Eat-Lf Mailing List Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Egg Beaters(r) 99% egg substitute -- equiv to 8 eggs 4 eggs 2 tablespoons water salt and pepper -- to taste 6 3/8 ounces Healthy Choice Lowfat Breakfast Sausage -- 8 patties- 1 package 1/2 onion -- chopped 1/2 green pepper -- chopped 10 98% Fatfree Flour Tortillas -- 1 bag/Mission brand 1/2 cup shredded lowfat cheese -- *Sargento light 1 Tablespoon butter -- or margarine cooking spray Saute onion and pepper in non-stick pan which has been sprayed with desired flavor of non-stick spray. Add cut up Healthy Choice sausage and stir into vegetable mixture. (No need to cook sausage; it's fully pre-cooked.) Transfer to a bowl or bag and refrigerate. Lightly beat eggs and egg substitute with the water. Melt butter or margarine in the skillet that was used to saute the onions and peppers (or use non-stick spray). When melted, stir in egg mixture. Cook eggs until almost done, keeping in fairly large curds. Salt and pepper to taste. Combine eggs and cooled sausage mixture. Warm tortillas in the microwave. Place about 1/4 cup of the egg mixture in the center of a tortilla. Top with 1 scant tablespoon of shredded cheddar cheese. Roll tortilla and wrap in waxed paper, tape to seal (label if making more than one kind). Place waxed paper wrapped tortillas in a zip-lock freezer bag in the freezer. To heat from freezer: Cook a single wrapped burrito in the microwave for about 2 minutes on 50% power (or' defrost') (would take longer if you were doing multiples). Then microwave for about 1/2 minute more on full power or until hot. Just peel the paper down as you eat so that all the filling stays in. per MasterCook with these lower fat substitutions: 167.8cals,5 fat (25.9% CFF), 97mg chol,2.2g fiber = 3 Weight Watcher Points NOTES : I got the original recipe for these from Libby. I've been experimenting with lowering the fat and calorie content without "ruining" the flavor and texture. This is my final "successful" experiment! I chose to use a small amount or real butter and real eggs, but these could easily by made with all egg substitute and cooking spray. This would change the nutritional analysis to: 138cals,1.8g fat (11.5%CFF), 2.2g fiber =2 WW points each JaneStarr REG 6 shared by JaneStarr -- CT, USA >From: "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Breakfast Shake With Flaxseed Oil Recipe By :Mary Zervos Serving Size : 1 Preparation Time :0:00 Categories : Beverages Breakfast Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups orange juice -- (we use Tropicana) 1 1/2 bananas -- (my 7 mos. old son gets the other half) 3 ice cubes 1/4 cup yogurt -- (we use Stonyfield Vanilla) 1/2 tsp. nutritional yeast 1 TBSP flaxseed oil -- (we buy it at our local hfs) 1 TBSP wheat germ Put all the following in a blender and blend on high: (note: the amounts I list are estimates...you can add more or less to your own taste) This makes 2 *big* glasses of a very creamy, cold shake. The banana helps to hide the taste of the oil and the wheat germ. - - - - - - - - - - - - - - - - - - - NOTES : Every morning, my husband and I have the following shake with a bagel or cereal: * Exported from MasterCook * Brunch Menu Recipe By :kitpath@earthlink.net Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- Apricot Nectar and GingerAle over Crushed Ice - Fresh Mixed Berry Compote - topped with Low-Fat Vanilla Yogurt - Kale and Seasoned Hash Browns -- See recipe - Country Brunch Casserole -- See recipe - or Scrambled Tofu -- See recipe - Whole Wheat Rolls -- See recipe This brunch menu is a remake of the traditional. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Burning Spear Rub For Chicken Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Grilled, Smoked, Bbq Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon Dried minced onion 1 Tablespoon Onion powder 2 Teaspoons Dried thyme 1/2 Teaspoon Salt 1 Teaspoon Ground allspice 1/4 Teaspoon Ground nutmeg 1/4 Teaspoon Ground cinnamon 2 Teaspoons Sugar 1 Teaspoon Coarsely ground black pepper 3/4 Tsp cayenne pepper -- To 1 teaspoon 1/4 Cup Snipped chives 1/2 Cup Finely chopped onion 4 Tablespoons Lime juice 2 Tsp hot pepper sauce -- To 3 teaspoons -- optional 1 tablespoon oil 1. In a blender or food processor, combine the dried onion, onion powder, thyme, salt, nutmeg, cinnamon, sugar, black pepper, cayenne, chives, chopped onion, lime juice and pepper sauce. Blend to a thick paste. (If using skinless chicken, add the oil to the paste.) 2. Rub the paste over the chicken, cover and refrigerate overnight. 3. Grill the chicken - do not remove the spice paste before grilling. Note: Makes enough for 3 1/2 lb. cut up chicken, or 4 large chicken breast halves, skin removed. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cabbage Fruit Salad Recipe By :Jessica Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cup shredded cabbage 2 oranges -- peeled and -- cut into bite sizes 2 red apples chopped 1 cup seedless red grape halves 1/4 cup currant or raisins 1/2 cup soy mayonnaise -- (or mayonnaise of choice) 1/4 cup Better Than Milk soy milk -- (or milk of choice) 1 tbsp lemon juice 1 tbsp Sucanat 1/8 tsp sea salt 1/2 cup chopped pecans -- toasted In large bowl, toss cabbage, oranges, apples, grapes and currants; cover and refrigerate. In a small bowl, combine soy mayo, soy milk, lemon, Sucanat and sea salt; cover and refrigerate. Just before serving, stir dressing and pecans into salad. >From: Angie Phillips - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cabbage Soup #7 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Crockpot Eat-Lf Mailing List Soups & Stews Tvp, Seitan, Tempeh Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 lbs Morning Farms Sausage Crumbles -- (In Freezer Section) 32 oz canned whole tomatoes -- cut up 16 oz canned tomato sauce 1 pkg onion soup mix 1 head cabbage -- chopped 2 onions -- chopped 1 green pepper -- chopped 1 1/2 cups. water Put all ingredients in crock pot and cook on low for 6-8 hours. >From: Angie Phillips - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Calcium Breakfast Smoothie Recipe By :Gayle Smith Serving Size : 1 Preparation Time :0:00 Categories : Beverages Breakfast Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Minute Maid Orange-Tangerine juice -- (calcium fortified 100% juice) 1 cup ice 1 mango -- or peach slices or apricot halves or a banana 1 small contai fat free peach yogurt Calcium fortified orange juice! I'm not a big milk drinker or cheese eater, but I love this for breakfast: Blend, blend, blend. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Caponata #2 Recipe By :The Frugal Gourmet Cooks Italian Serving Size : 24 Preparation Time :0:00 Categories : Appetizers Condiments & Seasoning Eat-Lf Mailing List Fish & Seafood Italian Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds eggplant 1 tablespoon salt 4 tablespoons olive oil -- more as needed 2 cups celery -- sliced 1/4" thick 1 medium yellow onion -- chopped 1/3 cup white wine vinegar 1 tablespoon sugar 3 cups plum tomatoes -- canned and crushed 2 tablespoons tomato paste -- use a good grade tubed paste 2 tablespoons capers -- drained and rinsed 6 large pitted green olives -- drained and sliced 4 anchovy fillets -- cut in half 1/4 cup golden raisins 1/2 cup pine nuts -- toasted salt and pepper to taste -To toast pine nuts, simply pan fry over medium heat with a tablespoon of olive oil until golden brown. Trim the tops off the eggplant and dice into 1-inch pieces. Place the cubed eggplant in a large bowl and sprinkle with the salt. Toss together thoroughly and remove to a large colander. Place the bowl underneath the colander and allow to drain 30 to 40 minutes. Heat a large frying pan and add 2 tablespoons of olive oil, the celery, and the onion. Saute about 15 minutes or until tender. Remove to a 4 to 6 quart pot. After the diced eggplant has drained, rinse it well in cold water. Drain well and pat dry with a cloth towel. Return the frying pan to the burner and add some of the remaining olive oil. Add the eggplant and saute about 10 minutes. Do this in 3 small patches, using some of the oil each time. Add to the pot of sauteed celery and onion. Stir in the remaining ingredients except the raisins, pine nuts, and salt and pepper. Bring to a boil, cover, and simmer 15 to 20 minutes, or until tender. Stir in the raisins, pine nuts, and salt and pepper. Allow to cool. Serve at room temperature or cold. This recipe makes a very versatile condiment for the kitchen. Its keeps for two weeks sealed in the refrigerator. We use it as an antipasto spread for crackers. It also works great in a salad dressing, as a cold seafood relish, and as a sandwich topping. >From: Katherine Rodman - - - - - - - - - - - - - - - - - - - NOTES : "This wonderful relish takes a few minutes to prepare but it will prove to be one of the things you fall back upon when you need to add life to a dish. The sweet and sour flavor is a favorite in Italy and points to the fact that this is a very old dish." -- Jeff Smith, The Frugal Gourmet 1 ww point I made pitas and caponata this weekend, along with some hummus this made a great dinner, low in fat, high in fiber and easy. Here is my favorite caponata recipe. * Exported from MasterCook * Caramelized Onion And Tomato Salad Dressing Recipe By :Pat Hanneman, Riverside, CA Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetable cooking spray 1/4 cup leeks -- sliced 8 ounces chopped tomato 1/8 teaspoon black pepper 1 teaspoon extra-virgin olive oil 1 tablespoon chopped fresh basil 2 tablespoons red wine vinegar 1/2 teaspoon sugar 1 tablespoon Worcestershire sauce 1/8 teaspoon garlic salt lemon zest -- optional 4 tablespoons Tangy V-8(r) vegetable juice, no added salt divided use Spray a medium sized skillet. Soften the thinly sliced leek or other mild onion over medium heat until almost caramelized. Meanwhile, measure the tomatoes (half a can). Drain the juice into a blender. Add the chopped tomatoes to the skillet, season with pepper. Continue to cook until the onions taste caramelized. Allow the tomato-onion mixture to cool somewhat then transfer to the blender. Add the remaining ingredients and half of the juice. Puree and add more juice as needed to thin. Description: "A southwestern dressing with a lot of flavor! Dress pasta and potato salads." Source: "adapted from Cooking Light, June 1998" Copyright: "Tested 1999-May-23" Yield: "1 cup" - - - - - - - - - - - - - - - - - - - NOTES : We prefer the piquant V8 over the spicy or plain. The dressing is assertive enough to balance the strong taste of canned albacore. See Green Bean and Fennel Tuna-Potato Salad. This meal was inspired by "Green Bean-and-Tomato Salad with Roasted-Tomato Dressing," Cooking Light, June 1998, p.85. Dinner last night. Cooking the tomatoes and onions first made a wonderful dressing that balance well with the strong taste of white canned tuna. Enough to feed 2 or 4. I used V8 but you could substitute one of those fat-free red-pepper salad dressings and/or fruit juice. * Exported from MasterCook * Cardamom Almond Muffins Recipe By :Christina Hulbe 1994 Serving Size : 12 Preparation Time :0:35 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups whole-wheat pastry flour 1 1/2 teaspoons baking powder 1 teaspoon baking soda 1/2 teaspoon salt 1 teaspoon ground cardamom 3/4 cup soy milk 1/2 cup pear puree -- plus 2 tablespoons pear puree -- combined use 2 teaspoons lemon juice 1 teaspoon almond extract 1 teaspoon vanilla 1 teaspoon sugar substitute OR 2-tbsp Sucanat 2 tablespoons cornstarch Preheat oven to 375 degrees F. Coat 10 muffin wells with non-stick spray. Sift together flour, baking powder, baking soda, and salt. In a medium bowl, stir together remaining ingredients. The cornstarch will tend to stick together as a lump; make certain it is completely dissolved in the liquid. Pour dry ingredients in to wet and stir just long enough to mix completely. Spoon batter into the prepared muffin wells (the wells will be about half-full). Bake muffins for 25-30 minutes, until tops are lightly golden. Allow the muffins to rest a few minutes before removing to a cooling rack. Serve, or cool completely and store in an air-tight container up to two days. Pear puree: Puree is easily made by blending, until smooth, half of the fruit in a 15 oz. container of canned pears (packed in fruit juice is preferable). "Baby food" pureed pears are an even faster alternative. Note: If pears packed in juice are used, 1/4 cup of the juice can be substituted for 1/4 of the soymilk and the sweetener omitted. mc-edit by kitpath@earthlink.net 5/99 EACH 68 cals, 8%fat (1g fat) 2g fiber. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carolina Blond Barbecue Sandwiches Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Grilled, Smoked, Bbq Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 Ounces Coleslaw 1/3 cup light coleslaw dressing 1/4 teaspoon Celery Seeds 1 Cup No-Salt-Added Ketchup 1/2 Cup Water 1/4 Cup Cider Vinegar 2 Tablespoons Minced Onions 2 Tablespoons Dark Brown Sugar 1 Tablespoon Prepared Mustard 1 Teaspoon Pepper 1 Teaspoon Hot Sauce 1/2 Teaspoon Garlic Powder 1 1/2 Cups Skinned And Boned Chicken Breast Halves Shredded 4 Slices Texas Toast -- Lightly Toasted Combine first 3 ingredients in a bowl; toss well to coat. Combine ketchup and next 8 ingredients (Ketchup through garlic powder) in a medium saucepan; bring to a boil. REduce heat; simmer 5 minutes or until mixture begins to thicken. Stir in chicken, and cook 4 minutes or until roasted chicken is thoroughly heated. Top each toasted bread slice with 1/2 cup chicken and 1/2 cup coleslaw mixture. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cavatappi With Spinach, Beans And Asiago Cheese Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 Cups Spinach Leaves -- Coarsely Chopped 4 Cups Cooked Spiral Pasta 2 Tablespoons Olive Oil 1/4 Teaspoon Salt 1/4 Teaspoon Pepper 19 Ounces Cannellini Beans -- Drained 2 Garlic Cloves -- Crushed 1/2 Cup Asiago Cheese -- Shredded Fresh Ground Black Pepper -- Optional Combine all ingredients in a large bowl, and toss well. Sprinkle with fresh ground black pepper, if desired. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Charbroiled Vegetables Recipe By :Vegetarian International Cuisine Serving Size : 8 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Grilled, Smoked, Bbq Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 24 ounces zucchini 1 pound eggplant (1 large) 16 ounces carrots (2 long) 2 large Granny Smith apples APPLE MARINADE: 4 tablespoons Barbecue Sauce -- see recipe 2 tablespoons olive oil 1/4 teaspoon salt VEGETABLE MARINADE: 1 cup Barbecue Sauce 2 tablespoons olive oil -- may be doubled 1 tablespoon minced garlic 1 tablespoon dried oregano -- crumbled 1 tablespoon fennel seeds 1 teaspoon salt 1/2 teaspoon ground black pepper Zucchini: Cut small zucchini in half lengthwise or for larger zucchini, cut on the diagonal into 8 long slices, 3/4 inch thick. Trim stem and bottom off eggplant and discard. Slice in half lengthwise and then into 3/4-inch-thick half moons (14 to 16 pieces). Peel carrots and cut on the diagonal to obtain 10 slices each (5 inches long and 1/4 inch thick). Slice apples into 8 even rings and remove cores. To prepare apple marinade, mix Barbecue Sauce, oil and salt in a small bowl. Add apple rings and coat thoroughly. To prepare vegetable marinade, mix Barbecue Sauce, oil, garlic, oregano, fennel seeds, salt and pepper in a large bowl. Add vegetables; stir until well mixed. GRILL vegetables and apples over hot coals or arrange on a cookie sheet and bake in a 400F oven for 15 minutes. Zucchini, carrots and apples should be crisp-tender. The eggplant will take several minutes longer and should be tender, but not overcooked to the point of collapsing. Description: "Marinate in a western barbecue sauce (recipe provided)." Cuisine: "Vegetarian" Source: "Vegetarian International Cuisine" S(Location): "132 Hines Terrace, Wisconsin Dells, WI" Copyright: "1997 The Cheese Factory Restaurant" >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Here's an outstanding signature dish. These succulent, aromatic vegetables have a Southwestern accent that exude a smoky, seared fragrance, which is enhanced by the homemade Barbecue Sauce. Serve these vegetables hot or cold in soups, with salads, pastas, grains or as appetizers. The vegetables may be prepared a day or two in advance and reheated in a microwave or moderate 350F oven. They keep well in the refrigerator for one week. Note all of the marinade is not consumed, so the %CFF is not as high as MC states. * Exported from MasterCook * Chicken And Cherries Jubilee Recipe By :Extra Special Crockery Pot Recipes Serving Size : 12 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 Skinless Boneless Chicken Breasts 2 Tablespoons Margarine Salt and pepper 1 Can Cherries -- pitted, 1 lb, Bing 1 Cup Chili sauce 2 Vegetarian Bouillon -- OR 2 t chicken stock 1/4 cups Dry Sherry -- Pale 2 Tbsp Cornstarch 2 Tbsp Water 3 Tbsp Brandy -- Or Cognac, -- warmed FOR A DRAMATIC PARTY DISH; FLAME CHICKEN & CHERRIES AT THE TABLE Wash chicken. Pat dry with paper towels. Melt margarine in a large frying pan. Brown chicken on all sides. Transfer to crockery pot. Season with salt and pepper. Pour 1/2 cup cherry juice into frying pan. Stir to loosen drippings. Pour over chicken. Add chili sauce and bouillon cubes. Cover. Cook on LOW 6 to 8 hours; or until tender. Remove chicken from pot and keep warm. Pour juices into saucepan. Skim fat. Boil until slightly reduced. Add sherry and remaining cherry juice. Combine cornstarch and water. Stir into juice mixture. Cook until thickened. Add cherries and heat. Arrange chicken on warm platter. Ignite warmed brandy and flame sauce. Spoon flaming sauce over chicken. Makes 10 to 12 servings. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken And Red Bell Pepper Pasta Recipe By :Graham Kerr Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Pasta Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 13 sun-dried tomatoes -- (halves) 3 pounds chicken -- quartered -- or 1 whole breast -- split & 2 whole legs 1/2 teaspoon black peppercorns 1/2 teaspoon allspice berries 4 whole cloves 1 tablespoon fresh thyme -- chopped -- or 1 tsp dried 1/8 teaspoon sea salt 4 cups spinach leaves -- loosely packed -- sliced into thin strips 1 teaspoon light olive oil -- w/ dash of toasted sesame oil 14 1/2 ounces low-salt chicken broth -- canned 1 bouquet garni 1 cup roasted red peppers 2 tablespoons fresh parsley -- chopped 1 tablespoon arrowroot -- mixed with 2 tablespoons white wine -- (to make a slurry) 12 ounces uncooked fettuccine 1 tablespoon balsamic vinegar Cut 5 of the sun-dried tomato halves in half and reserve. Put the remaining sun-dried tomatoes in a saucepan and cover with water. Bring to a boil, then take off the heat and let soak 30 minutes. Drain and cut each tomato in half. Set aside. Remove the bones from the chicken pieces, keeping the skin on. Use the leftover bones for chicken stock. Put the black peppercorns, allspice berries, cloves, thyme, salt, and the reserved sun-dried tomatoes in a small grinder and whiz. Sprinkle the ground spices liberally over both sides of the chicken and evenly under the skin. Heat the oil in a large skillet and brown the chicken pieces for 5 minutes on both sides. Remove from the pan and discard the skin. Slice the chicken meat into bite-sized pieces and set aside. Drain the fat from the skillet. In a saucepan, bring the chick stock to a boil, add the bouquet garni, and simmer for 5 minutes. Remove the bouquet garni. Pour the stock into the skillet used to brown the chicken. Stir in the reconstituted sun-dried tomatoes, red peppers, parsley, and cook over medium heat for 5 minutes. Stir in the chicken and remove from the heat. Stir in the arrowroot slurry, return to the heat, and stir until thickened. Cook the fettuccine. Toss the pasta with the sliced raw spinach. Pour in the red pepper sauce and balsamic vinegar, toss well, serve. >From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : "This is one of the best pasta dishes I've ever eaten!" * Exported from MasterCook * Chicken And Vegetable Piccata Recipe By :TOH HOMEMAKER SCHOOLS SPRING/99 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb boned and skinned chicken breast halves 2 med carrots -- julienned 1 lg zucchini -- julienned 1/2 cups fat-free chicken broth 2 tbsps lemon juice 1 tbsp olive oil -- * see note 2 garlic cloves -- minced 2 tbsps all-purpose flour 1 tsp dried thyme salt and pepper to taste grated Parmesan cheese *Original called for 2 tbsp oil Preheat grill to high. Rinse chicken with cold water and pat dry with paper towels. Spray two sheets (12" x 24') of heavy-duty aluminum foil with nonstick cooking spray. Center half of vegetables and chicken on foil sheets. In a small bowl, combine remaining ingredients, except Parmesan cheese. Pour half of mixture over food on each foil sheet. Wrap and seal foil to form two packets, leaving room for heat circulation. Grill packets, covered, over high for 16-20 minutes or until vegetables and chicken are done, turning packets once. Serve with cheese. Message From Bob & Carole Walberg to The TNT Recipes List. - - - - - - - - - - - - - - - - - - - NOTES : We had this for dinner tonight and it was very good, very easy and clean up was a breeze. I did it will thin sliced potatoes done in foil on the grill too. Carole Walberg originally posted this. For those who care WW Points are listed at the end. 4 points * Exported from MasterCook * Chicken Marsala #2 Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 skinless boneless chicken breast halves 3 tablespoons flour salt and pepper nonstick vegetable spray 4 ounces shiitake mushrooms -- sliced 2 scallions -- sliced 1/3 cup marsala wine 1/3 cup nonfat chicken broth Place each breast between two pieces of waxed paper and pound until 1/4-inch thick. Combine flour and salt and pepper, lightly press each breast into flour to coat both sides. Saute mushrooms and scallions in skillet treated with nonstick spray. Cook until soft. Transfer to bowl and set aside. Brown chicken in skillet over medium-high heat. Return the mushroom mixture to pan. Carefully add wine and broth. Cook, uncovered for 3 mins or until sauce thickens slightly. Serve chicken topped with mushroom sauce. Cal 346 Fat 2.2 Fiber 7 CFF 5.8% >From: Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This is what we had for dinner tonight. It's an old standby that's tasty and low fat. I substituted Portabella's for Shiitake's because that's what I had on hand. Served it with garlic mashed potatoes and baked acorn squash. * Exported from MasterCook * Chicken Style Flavored Rice Mix Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Homemade Mixes Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups Uncooked Long-Grain Rice 4 tablespoons Instant "Chicken Style" Bouillon 1 teaspoons Salt 2 teaspoons Dried Tarragon 2 teaspoons Dried Parsley Flakes 1/4 teaspoons White Pepper Combine all ingredients in a large bowl. Stir until evenly distributed. Put about 1 1/3 cups mixture each into three 1- pint airtight containers. Label. Store in a cool, dry place. Use within 6 to 8 months. Makes about 4 cups of "CHICKEN STYLE"-FLAVORED RICE MIX. RECIPE FOR "CHICKEN STYLE"-FLAVORED RICE: 1 1/3 cups "CHICKEN STYLE"-FLAVORED RICE MIX 2 Cups of Cold Water 1 Tbs. Soy Margarine. Combine all ingredients in a medium saucepan. Bring to a boil over high heat. Cover, reduce heat and cook 15 minutes, until liquid is absorbed. Makes 4 to 6 servings. >From: Angie Phillips - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken With Black Eyed Peas And Rice Recipe By :Pillsbury, Casseroles & Easy Skillet Meals Serving Size : 4 Preparation Time :0:45 Categories : Chicken Eat-Lf Mailing List Legumes Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil -- or vegetable oil 1 pound boned and skinned chicken breast halves -- in 1/2" pieces -- (1/2 to 1) 1 medium onion -- chopped 1 clove garlic -- minced 14 ounces ready-to-serve chicken broth 1 tablespoon Worcestershire sauce 1/4 teaspoon salt 1/4 teaspoon dried oregano -- or thyme 1/8 teaspoon ground red pepper -- (cayenne) 3/4 cup long-grain white rice -- uncooked 1 cup frozen corn 15 ounces canned blackeyed peas -- drained chopped fresh parsley -- if desired Heat oil in large skillet over Medium-High heat until hot. Add chicken, onion and garlic; cook and stir until chicken is browned. Stir in broth, Worcestershire sauce, salt, oregano and ground red pepper. Bring to a boil. Reduce heat to Medium-Low. Stir in rice; cover and cook 10 minutes. Stir in corn and blackeyed peas; cover and cook an additional 10-15 minutes or until liquid is absorbed and chicken is no longer pink, stirring occasionally. Sprinkle with parsley. Serves 4 ( 1 3/4 cup servings) Per serving: 420 calories, 8 grams fat, CFF 12%, 65 mg. cholesterol, 720 mg. sodium. Exchanges: 3 1/2 starch, 4 very lean meat. MC formatting by bobbi744@acd.net ICQ# 12099532 - - - - - - - - - - - - - - - - - - - NOTES : Substitution: You can use 1 pound turkey breast tenderloin for the chicken in this recipe. * Exported from MasterCook * Chicken With Orange, Spinach And Cherry Tomatoes Recipe By :Bon Apetit Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons dill -- minced, fresh 3/4 teaspoon salt 4 chicken breast halves without skin -- Boneless 2 teaspoons Orange peel -- grated 1 cup Cherry tomatoes 4 cups spinach leaves -- firmly packed, fresh 1 teaspoon garlic -- minced 1 tablespoon olive oil Preheat oven to 450 degree F. Place large baking sheet in oven to heat. Meanwhile, mix dill, orange peel, garlic and salt in medium bowl. Season with pepper. Combine tomatoes, oil and 1 teaspoon dill mixture in small bowl. Add chicken to remaining dill mixture in medium bowl and toss to coat. Cut 4 sheets of foil, each about 20 inches long. Place 1 foil sheet on work surface. Arrange 1 cup spinach on 1 half of foil. Place 1/4 of sliced chicken mixture atop spinach. Spoon 1/4 of tomato mixture atop chicken. Fold foil over, enclosing contents completely and crimping edges tightly to seal. Repeat with remaining 3 foil sheets, spinach, chicken mixture and tomato mixture, forming 4 packets total. Arrange foil packets in single layer on heated baking sheet. Reduce oven temperature to 400 degree F. Bake until chicken is just cooked through, about 10 minutes. Transfer to plates; let stand 5 minutes. >From: "lexi@ibm.net" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken, Artichoke And Rice Casserole Recipe By :Cooking Light, Nov/Dec 1993, page 136 Serving Size : 12 Preparation Time :0:00 Categories : Casseroles Chicken Eat-Lf Mailing List Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil -- divided 12 chicken thighs (about 3-1/2 pounds) -- skinned 3 cloves garlic -- minced 3 cups finely chopped onion 2 cups long-grain rice -- uncooked 3 cups no-salt-added chicken broth 1 cup dry white wine 1 tablespoon rubbed sage 1 tablespoon dried whole thyme 1 teaspoon salt 1/2 teaspoon freshly ground pepper 2 1/2 cups frozen green peas 2 cups plum tomatoes -- diced 1 package frozen artichoke hearts -- (9-ounce) 3/4 cup roasted red bell peppers -- thinly sliced into strips 1 Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add chicken and garlic; cook chicken 7 minutes on each side or until lightly browned. Set aside. 2 Heat remaining tablespoon oil in a 5-quart Dutch oven over medium heat. Add onion and rice; saute 15 minutes or until rice is lightly browned. Add broth and next 5 ingredients; bring to a boil. Add chicken mixture to pan; top with peas, tomato, and artichokes. Bake, uncovered, at 400 deg for 50 minutes, stirring after 25 minutes. Cover and cook 15 minutes or until liquid is absorbed. Stir well; top with roasted bell pepper strips. Yield: 12 servings (serving size: 1 chicken thigh and 1 cup rice mixture). Nutritional Information: CALORIES 295 (19% from fat) / PROTEIN 21g / FAT 6.2g (SAT 1.3g, MONO 2.8g, POLY 1.3g) / CARB 37.3g / FIBER 3.2g / CHOL 62mg / IRON 3.5mg / SODIUM 323mg / CALCIUM 53mg . >From: miller@micro.ti.com (Jenni Miller) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chile Spiked Cauliflower Salad Recipe By :Cooking Light Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons Chopped Fresh Parsley 2 1/2 Tablespoons Lemon Juice 2 Teaspoons Anchovy Paste 1 Teaspoon Olive Oil 1/8 Teaspoon Minced Garlic 2 1/2 Cups Cauliflower Flowerets 1/3 Cup Radishes -- Thinly Sliced 1 Jalapeno Pepper -- Halved And Sliced Combine first 5 ingredients in a small bowl, and stir well. Steam cauliflower, covered, 1 1/2 minutes or until crisp-tender. Rinse cauliflower under cold water; drain well. Combine cauliflower, radishes, and jalapeno in a bowl; toss with lemon juice mixture. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chilled Asparagus And Grape Salad Recipe By :The Pyramid Cookbook by Pat Baird Serving Size : 4 Preparation Time :0:30 Categories : Eat-Lf Mailing List Fruit Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound slender asparagus -- washed and trimmed 1/2 cup julienne-cut red bell pepper 1 cup green and red seedless grapes -- halved 1/2 cup apricot vinaigrette -- see recipe 1. Place a vegetable steamer rack in a large skillet or Dutch oven filled with about 1 inch of boiling water. 2. Lay asparagus top. 3. Cover and cook about 5 minutes, or until just tender. 4. Place pepper strips over the asparagus. 5. Cover 1 minute longer (off the heat). 6. Carefully remove steamer rack and hold vegetables under cold running water. 7. Drain and chill until ready to serve. 8. Distribute asparagus evenly among four chilled salad plates, fanning them out in a semicircle; scatter a few strips of red pepper on top. 9. Place about 1/2 cup of grapes at the base of the asparagus. 10. Drizzle 1 to 2 tablespoons of dressing over the top each plate. 11. Serve Cold. Yields 4 servings, each 86 cals, 4g fat, 35%cff Recipe from: The Pyramid Cookbook by Pat Baird. MENU - Dinner -:- Chilled Asparagus and Grape Salad* : with Apricot Vinaigrette* : Boiled Baby Peas and New Potatoes : Grilled Salmon Fillets or Grilled Chicken : Low Fat Corn Muffins : Angel Food Cake or Low-Fat Frozen Yogurt, topped with Fresh Berries Consumer Connection Article by Sheila Gains, Colorado State University Cooperative Extension, Arapahoe County April 2, 1998 www.colostate.edu/Depts/CoopExt/ Mc-Bust from kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chinese Chicken Noodle Salad Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Oriental Pasta Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 oz. angel hair pasta 1 cup fresh snow peas -- diagonally sliced 2 cup shredded cooked chicken breast 1/2 cup diced red bell pepper 1/4 cup sliced green onions 1 medium cucumber -- peeled and halved -- sliced lengthwised (about 3/4 c.) 3 Tablespoons teriyaki sauce 2 Tablespoons rice vinegar 2 teaspoons sesame seeds toasted 1 teaspoon sesame oil 1/2 teaspoon salt 1/4 teaspoon pepper 1. Break pasta into 5" pieces. Cook in boiling water for 2 minutes. Add snow peas, cook an additional minute. Drain and rinse under cold, running water; drain well. 2.Combine pasta mixture, chicken, and next three ingredients in a bowl; set aside. 3.Combine teriyaki sauce and next three ingredients in a bowl and stir well. Pour over pasta mixture and toss well. Serve at room temperature or chilled. Yields 4 servings, 1/2 C. each. >From: Aimcaitmel@aol.com Per serving: 1631 Calories; 7g Fat (4% calories from fat); 58g Protein; 329g Carbohydrate; 0mg Cholesterol; 3171mg Sodium - - - - - - - - - - - - - - - - - - - NOTES : ( 2 cups shredded chicken is about 3/4 lb., skinned and boned) * Exported from MasterCook * Chocolate Nut Torah Roulade Recipe By :Light Jewish Holiday Desserts, P. Eisenberg Serving Size : 15 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Holidays & Gifts Jewish Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup sifted cake flour -- lightly spooned into measuring cup 1/4 Cup Dutch-processed cocoa 1/2 Teaspoon salt 2 Whole eggs -- room temperature 3 Large egg whites -- room temperature 1/2 Cup sugar -- divided 1 Teaspoon vanilla 1 Teaspoon canola oil Soaking Syrup: 1/4 Cup water 2 Tablespoons sugar 1 Teaspoon rum -- liqueur or orange juice Meringue Filling: 3 Large egg whites -- room temperature 3/4 Cup sugar 1 Tablespoon water Additions: 2 Tablespoons finely chopped semi-sweet chocolate -- or mini-chips 1/4 Cup finely chopped pecans Garnish: 1 Tablespoon pecans -- finely ground 1. Preheat the oven to 400F, with a rack in the middle of the oven. Spray-grease a 10 x 15 jelly roll pan, and line the pan with parchment paper or a nonstick Teflon(r) liner. Spray-grease and flour the parchment and the pan (Spraying the pan first, keeps the parchment paper in place so it doesn't lift up when you start to spread the batter). 2. In a bowl, whisk together the flour, cocoa and salt. 3. Place the egg whites in a clean, dry, and grease-free bowl. Using clean, dry, and grease-free beaters, beat on medium-high until foamy and thickened. Continue beating, and gradually add 1/4 cup of the sugar. Increase speed to high and beat the egg whites until stiff but not dry. Place the 2 whole eggs in a large mixer bowl. Gradually beat in the remaining 1/4 cup of sugar. Beat on high for 5 minutes until thick, fluffy and tripled in volume. Beat in the vanilla extract and oil 4. Sift a few tablespoons of the flour mixture over the egg yolk mixture. Gently fold in the flour. Repeat until about 2/3 of the flour mixture has been added. Fold in 1/3 of the egg whites. Sift and fold in the remaining flour mixture. Gently fold in the remaining whites. 5. Spread the batter in the prepared pan. Bake for 7 to 9 minutes until the cake is lightly browned, and springy. 6. Place a piece of waxed paper, at least 6-inches longer than the cake pan, on the counter. Sprinkle it liberally with powdered sugar. 7. Immediately, while the cake is hot, loosen the edges of the cake using a sharp non-serrated knife. Turn the pan over onto the waxed paper so that there is about 3-inches of the paper showing on one of the short ends. Lift off the pan and remove the parchment paper. Fold the 3-inch piece of paper over the cake, and roll the cake up. Cool completely. When the cake is cool, it can be filled, or it can be frozen for future use (Freeze it in the waxed paper, wrap in foil, and then a plastic bag). 8. While the cake is cooling, combine all of the ingredients for the soaking syrup in a small pot. Heat over medium heat, and stir until the sugar dissolves. Increase the heat to high and bring the syrup to a boil. Remove from the heat and let cool before using. It can be made 3 weeks ahead and refrigerated--bring to room temperature before using). 9. Make the Marshmallow Meringue. 10. When the cake is cool, unroll it. Cut 3/8-inch off of each short end. Reserve these pieces. Now cut the cake in half (perpendicular to the long end) so that you have 2 pieces, each about 10 x 7-inches. Brush the soaking syrup over each piece (there will be 1 to 2 teaspoons excess syrup). Spread a 1/8-inch layer of the meringue over the cakes, leaving about 1 inch at the far, long end, plain. Sprinkle half of the chopped nuts and half of the chopped chocolate over each cake. Roll the cakes up fairly tightly, starting from the long ends that do have filling on them. The filling will push out towards the plain ends and should fill them completely. 11. Spread a thin layer of the meringue on the outside of each cake. Cut each reserved scrap of cake in half, and wrap these around the top and bottom of each scroll. These will look like the spools on which the Torah is rolled. Sprinkle the scrolls with the ground nuts, leaving the spools plain. Set the cakes on a serving platter, next to each other so that they look like Torah scrolls. Cover the cakes and refrigerate for several hours or overnight. 12. Before serving, push Tootsie rolls or other pole-shaped food into the ends of each scroll to look like the Torah poles. 13. Cut the cakes into 3/4-inch pieces and serve two pieces per person. About Marshmallow Meringue: This recipe is one of the most useful items in a lowfat repertoire. It can be used alone, as a frosting, or as a base for other frostings and fillings. In my last book, Passover Desserts, I recommended that the meringue be made by beating the eggs over simmering water. The National Egg Board now recommends that the eggs be stirred, rather than beaten because there is a small chance that the foamy part of the eggs will not reach a high enough temperature. I tried many times, in vain, to get the eggs to 160F, but each time they overcooked. Then I read Alice Medrich's book, Chocolate and the Art of Lowfat Desserts. Alice's method, below, is foolproof, and I always use it now. To make her meringue, Alice mixes the eggs with a smaller amount of sugar than I do. This makes a delicious, but fairly soft meringue. When made with cream of tartar, it will keep for several hours. I don't use cream of tartar, because it is not kosher. I also like to make my desserts at least one day ahead to allow for unforeseen circumstances. For these reasons, I use a higher proportion of sugar. This makes a stiffer, more marshmallowy meringue, but it is very stable and weeps very little, even after several days in the refrigerator. 1. Fill a large skillet with 1-inch of water. Bring the water to a simmer. In a small metal bowl, whisk the egg whites with the sugar and the room temperature water. Have a rubber scraper, instant-read thermometer, a timer, another mixing bowl and a beater near the stove. 2. Place the bowl with the egg white mixture into the simmering water, and rapidly stir with the rubber scraper for 20 seconds. Remove the bowl from the simmering water and check the temperature of the egg mixture. If the eggs are not yet at 160F, heat for 10 more seconds. Remove the bowl from the water, dip the thermometer into the boiling water (to bring it up in temperature quickly and to kill any bacteria on it), and then retest. Continue until the egg whites reach 160F, the temperature needed to kill salmonella. Do not heat much higher, or the eggs will overcook. The time that it takes depends upon the type of bowl and pot that are being used - I've had it take from 20 to 80 seconds. 3. As soon as the eggs reach 160F, transfer them to a cool bowl, and beat at medium-high speed until the egg whites are firm and cool. They will mixture look like shaving cream and stand in stiff peaks when the beater is raised from them. Nutritional notes per serving (2 pieces- - not including Tootsie rolls which are for decoration only): 129 Calories, 3g Fat (16%), 24mg Cholesterol, 23g Carbohydrates, 3g Protein, 101mg Sodium, 1g Fiber, RDA % - 1% Vitamin A, 0% Vitamin C, 1% Calcium, 3% Iron >From: P2bakes@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Here's a recipe from my cookbook, Light Jewish Holiday Desserts (Morrow) due out in September. The decorating instructions are pretty specific to a Jewish holiday, but it can be made as a simple, filled, cake roll. The chocolate cake is a very nice, basic cake that can be rolled, or cut into rectangles for making layer cakes. Although the frosting sounds like 7 minute frosting, it is very different because it has about 2/3 less sugar. It is light and fluffy, like marshmallow. * Exported from MasterCook * Chocolate Pudding #2 Recipe By :Simply Vegan Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Whisk together in a pot: 1 1/2 cups soy milk 1 Tablespoon cornstarch 1/4 teaspoon vanilla 1/4 cup maple syrup 1/4 cup cocoa powder When blended turn on heat stirring constantly until the pudding thickens. Chill at least 15 minutes before serving. >From: Angie Phillips - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Citrus Shrimp Salad Recipe By :Cooking Light Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Fruit Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 Quarts Water 2 Pounds Medium Shrimp 1/4 Cup Reduced-Calorie Italian Salad Dressing 3 Tablespoons Shallots -- Finely Chopped 2 Tablespoons Red Wine Vinegar 2 Tablespoons Plain Nonfat Yogurt 2 Tablespoons Orange Juice 1 1/2 Tablespoons Dijon Mustard 1 Tablespoon Honey 1/4 Teaspoon Pepper 4 Cups Romaine Lettuce -- Sliced 2 Cups Pink Grapefruit 2 Cups Orange Sections 1/4 Cup Chopped Fresh Chives Bring water to a boil, and add shrimp. Cook shrimp 3 to 5 minutes. Drain and rinse with cold water. Peel and devein shrimp; chill. Combine salad dressing and next 7 ingredients (salad dressing through pepper) in a large bowl, and stir well. Add shrimp, and stir. Line a large platter with sliced lettuce. Spoon shrimp mixture into center of platter; arrange grapefruit sections around salad. Sprinkle salad with chives. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Classic Roast Burger (From Tofu) Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 onion -- finely chopped 1 Tablespoon olive oil 3 Cloves garlic -- minced 1/3 Cup chopped walnuts 1/2 Cup oats -- (whole or instant) 1/4 Pound shiitake mushrooms -- thinly sliced 2 Cups vegetable stock -- or water 1 Tablespoon Bragg's Amino Acid 3 Tablespoons Dijon-style mustard 3 Tablespoons tomato paste -- or ketchup 2 Tablespoons red wine -- or red wine vinegar Hot sauce to taste Salt and pepper to taste 1 Pound firm tofu -- pressed and crumbled 3 Tablespoons arrowroot 1 Cup whole wheat bread crumbs 1/2 Cup bread crumbs or oats -- to coat Cooking spray or oil 1. In a large skillet, over medium heat, saute onion in oil until softened, about 5 minutes. Just before onions are done, stir in garlic, and continue to saute until golden, about 5 more minutes. Transfer to a large bowl and set aside. 2. In the same skillet, toast walnuts, stirring often, until fragrant, about 3 minutes. Stir in oats and mushrooms, and saute until mushrooms soften, about 5 minutes. 3. Add stock and raise heat to high, stirring to deglaze pan. Simmer rapidly 5 to 10 minutes, to reduce liquid. When nearly dry, stir in soy sauce, mustard, tomato paste, red wine, hot sauce, salt, and pepper. Continue cooking until mixture is thickened, then add to bowl with onions. 4. Mix in tofu, arrowroot, and enough bread crumbs to make a sturdy mixture. Adjust seasoning, if necessary, with more soy sauce, salt, pepper, tomato paste, or mustard. 5. To make a loaf: Preheat oven to 350F. Lightly spray or brush an 8-cup loaf pan. Spoon mixture into prepared pan, pressing in firmly. Sprinkle with some of the remaining crumbs or oats and press down, into top. Bake 40 minutes, until loaf is firm and crust is browned. (For a crispy top, place a pan of hot water into oven with the loaf.) Allow baked loaf to cool for an hour before slicing. To make burgers: Form mixture into 8 patties. Coat both sides lightly with oats or bread crumbs. Lightly spray or brush a nonstick skillet with oil, and saute patties over medium heat, until crisp and browned, 4 to 5 minutes per side. Makes 8 servings. Occasion: N/A Nutrition Analysis per Serving: Servings : 8 Calories : 221 Sodium (mg): 672 Carbohydrate(g): 28 Protein (g): 10 Fat (g): 8 Fiber (g): 3 Cholesterol(mg): 0 >From: Angie Phillips - - - - - - - - - - - - - - - - - - - NOTES : The combination of walnuts, tofu, and oats makes for a familiar yet unique taste resembling a traditional meat loaf. * Exported from MasterCook * Cole Slaw #4 Recipe By :members.tripod.com/~CookingForFun/grill/side.html Serving Size : 8 Preparation Time :0:00 Categories : Diabetic Eat-Lf Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup Granulated Sugar -- OR 3 1/2 tsp. Equal Measure -- OR 1/3 cup Fructose 3/4 Cup White Vinegar 2 Teaspoons Dry Mustard Seeds 2 Tsp. Dry Celery Seeds 1 Tsp. Salt 1 Small Green Cabbage -- shredded 1 Small Green Bell Pepper -- rinsed, cored -- seeded and finely minced 1 Tablespoon Pimientos -- finely minced 1 Small Red Onion -- peeled and finely minced Serves 8 In a large glass bowl, combine sugar, vinegar, mustard and celery seeds, and salt. Stir mixture until the sugar has completely dissolved. Add shredded cabbage, finely minced pepper, pimientos, and onion. Toss well to mix. Cover and refrigerate (at least overnight) before serving. The longer the cabbage marinates in the vinaigrette, the better. NOTE: Vinegar-based Cole Slaw stores well in the refrigerator for up to 2 weeks. Diabetic Exchange per serving if using Equal Measure (3 1/2 tsp): 1 1/2 Vegetable Diabetic Exchange per serving if using sugar (1/2 C): 1 1/2 Vegetable; 1 Fruit; 1 Other Carb Diabetic Exchange per serving if using fructose (1/3 C): 1 1/2 Vegetable; 1 Other Carb S(URL):http://members.tripod.com/~CookingForFun/grill/side.html >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Coleslaw #6 ("Sinless Slaw") Recipe By :Chatelaine Serving Size : 15 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 cups cabbage -- shredded 2 sweet peppers -- thinly sliced 2 carrots -- grated 4 green onions -- thinly sliced 1/2 cup fresh parsley -- chopped 1/2 cup white vinegar -- (or rice vinegar) 1/4 cup sugar 1 tsp ground ginger -- (or 2 tsp fresh) 1/2 tsp salt 1 tsp red pepper flakes 1. In large bowl, mix together cabbage, peppers, carrots, onions and parsley. 2. In separate bowl, whisk vinegar with remaining ingredients. Toss over vegetables until coated and add more pepper flakes if desired. >From: Cathleen - - - - - - - - - - - - - - - - - - - NOTES : Cathleen's notes: I don't usually like coleslaw very much, but this one's different, although I can't quite say why. It's not heavy or oily, just tart and light. I actually made this on the weekend for a bunch of people who came over for a bbq yesterday. I made it the day before to allow the vinaigrette to soak into the cabbage. If you don't like hot stuff, just omit the peppers. Per 1-cup serving: 45 calories, trace fat 1g protein, 7g carbo. * Exported from MasterCook * Confetti Couscous, Ktc's Recipe By :Kelly Watts, Kiss the Cook Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 red bell pepper -- finely diced 2 cups KTC's Dilled Carrot Soup -- see recipe 2/3 cup water 10 ounces couscous In saucepan, stir together bell pepper, Dilled Carrot Soup and water; bring to a boil. Add couscous, stir, cover and remove from heat. Let sit 5 minutes. Stir before serving, adding salt and pepper to taste. Description: "Sweetened with carrot soup and speckled with red bell pepper." Source: "Kiss the Cook (1999 May)" S(URL): "www.kissthecook.com" >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Corn Muffins, Gold Medal Recipe By :Gold Medal Pouch Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 packages Gold Medal Corn Muffin Mix -- 13 0z. 2/3 cup milk, skim 4 tablespoons butter -- melted or margarine 1/2 cup Egg Beaters(r) 99% egg substitute Follow package directions substituting FF milk and egg substitute. Per MasterCook: 150.2 cals, 4.8g fat (28.1%CFF), negl. fiber = 3 WW Points >From: "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cottage Cheese Muffins Recipe By :"Company's Coming Light" by Jean Pare Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups flour 1/2 tsp baking powder 1/2 tsp baking soda 1/2 tsp salt 1/4 cup margarine -- softened 3/4 cup packed brown sugar 1 large egg 1 cup cottage cheese, lowfat 1/4 cup skim milk 1. In med. bowl, combine flour through salt. 2. In large bowl, cream together margarine and sugar. Beat in egg. Add cottage cheese and milk until smooth. Add dry ingredients and stir just until moistened. 3. Fill sprayed muffin tins 3/4 full, and bake at 375F for 20 mins. >From: Cathleen - - - - - - - - - - - - - - - - - - - NOTES : Per muffin: 190 calories, 5g fat (24%CFF) * Exported from MasterCook * Country Brunch Casserole Recipe By :Simply Colorado, Colorado Dietetic Association Serving Size : 8 Preparation Time :0:30 Categories : Breakfast Eat-Lf Mailing List Meats Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup large onion -- chopped 2 tablespoons water 3 cups lowfat stuffing -- or bread cubes 1/3 pound Canadian bacon -- cut into bit sized pieces 1 cup nonfat sharp cheddar cheese -- grated 3 eggs 2 egg whites 1/2 teaspoon dry mustard 1/2 teaspoon onion salt 2 cups skim milk 1. Microwave onion and water on high 2 minutes, stirring occasionally. 2. Place stuffing cubes in bottom of 10 x 6 inch baking dish that has been sprayed with non-stick cooking spray. 3. Cover with onion, Canadian Bacon and cheese. 4. In a separate bowl mix eggs, milk and seasonings; pour over stuffing mixture. 5. Cover and refrigerate overnight. 6. Bake uncovered, at 325 degrees F for 1 hour. 7. Allow 10 minutes to stand and set before serving. Yields 6 - 8 servings. Recipe from: Simply Colorado, Colorado Dietetic Association. MENU - Brunch -:- Apricot Nectar and Ginger-Ale over Crushed Ice : Fresh Mixed Berry Compote, topped with Low-Fat Vanilla Yogurt : Kale and Seasoned Hash Browns* : Country Brunch Casserole* or Scrambled Tofu* : Whole Wheat Rolls (*See recipe) Consumer Connection Article by Sheila Gains, Colorado State University Cooperative Extension, Arapahoe County April 2, 1998 www.colostate.edu/Depts/CoopExt/ Mc-Bust from kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cranberry Orange Fat Free Muffins Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Cooking spray 1 1/4 cups Flour 2 teaspoons Baking powder 1/2 teaspoon Salt 1/2 cup Sugar 1/2 cup Orange juice 2 Egg Whites 1/3 cup Light corn syrup 1 teaspoon Grated orange peel 1 cup Cranberries -- chopped 2 tablespoons Walnuts -- chopped Spray 12 muffin cups with cooking spray. In large bowl combine flour, baking powder and salt. In medium bowl using a wire whisk, thoroughly mix sugar and orange juice. Whisk in egg whites, corn syrup and orange peel until blended. Gradually add to flour mixture, stirring until smooth. Stir in cranberries. Spoon into prepared muffin cups. Bake at 400F for 25 mins or until lightly browned and firm to touch. Cool in pan 5 mins. Serve warm or cool completely on wire rack. Cal 118.8 Fat 0.4 Fiber 0.4 CFF 2.6% >From: Penchard@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cranberry Pecan Muffins With Tofu Recipe By :Akasha Richmond 1997 Serving Size : 12 Preparation Time :0:45 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 12 cup muffin tin canola oil cooking spray 1 1/2 cups unbleached flour 1/2 cup whole-wheat pastry flour 1 teaspoon baking powder 1 teaspoon baking soda 1/4 teaspoon salt 1 1/4 cups Mori-Nu baking blend -- (see recipe) 3 tablespoons canola oil 1/4 cup applesauce OR fruit puree 1/2 cup unrefined cane sugar 1 tablespoon lemon rind -- finely grated 1 tablespoon lemon juice 1 1/2 cups cranberries fresh or frozen ***ORANGE PECAN TOPPING*** 3 tablespoons unrefined cane sugar 1 teaspoon orange rind zest 1/4 teaspoon cinnamon 1 tablespoon finely chopped pecans 1/2 teaspoon vanilla extract 1. TOPPING: Mix all ingredients together in a small bowl. 2. MUFFINS: Position a rack in the center of the oven and preheat to 350F. Coat the muffin tin with cooking spray. 3. Sift flours, baking soda, baking powder and salt into a large bowl. 4. In a separate bowl, whisk together Baking Blend, canola oil, apple sauce, sugar, lemon rind, and lemon juice. Make a well in the middle of the flour mixture and add the wet ingredients to the dry ingredients. Mix lightly with a wire whisk, just to blend. Don't over mix, batter will be tough. Fold in cranberries. 5. Fill muffin tins 2/3 cups full. Sprinkle with topping. Bake for about 20 minutes or until the tops of the muffins are golden and spring back to the touch or a cake tester inserted in the center comes out clean. Cool the muffins in the pan for about 5 minutes, then use a fork to gently lift them out of the pan. 24% cff - Nutritional Analysis, Each muffin: 150 cals, 3g protein, 25g carbs, 4g fat, 0 cholesterol. Akasha's notes: "This is a great muffin, especially when cranberries are in season. I usually keep some cranberries in the freezer after the season is over just for emergencies. These muffins are also great with any type of seasonal fresh fruit: chopped apples, fresh blueberries or mangoes, peaches, plums or apricots." The Art of Tofu: Celebrated Vegetarian Recipes from Around the World by Akasha Richmond (1997 Morinaga Pubs) Internet source: www.morinu.com >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Neat! This brought a smile - new totuf book (new to me.) and yesterday I found the morinu cookbook written by a mom for her vegetarian daughter. She uses straight pureed tofu in baking to replace yogurt, sour cream, eggs, etc. She uses a diluted version ("Blended") to substitute for buttermilk, milk, soymilk. (recipe below) Here is a muffin recipe that uses both the blended tofu and fruit purees we've been talking about.