* Exported from MasterCook * Grilled Leg Of Lamb And Pears Recipe By :Sunset More Low Fat Recipes Serving Size : 10 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Onion Relish Marinade -- (see recipe) 5 large firm-ripe pears -- peeled, halved & cored (5 to 6) -- (about 8 oz each) 1 leg of lamb -- (about 6 pounds) -- boned and trimmed of fat salt and pepper Makes 10 - 12 Servings Prepare Onion Relish Marinade and bring to a boil over high heat. Add pears; reduce heat, cover and simmer, turning fruit over occasionally, until tender when pierced (about 10 minutes). With a slotted spoon, gently transfer pears to a bowl. Pour about a fourth of the pan liquid through a strainer over pears; return solids in strainer to pan. Cover pears and refrigerate for at least 2 hours or until next day, turning fruit over occasionally. Meanwhile, place lamb, boned side up, on a board; cut long, deep slashes through thickest sections and press apart to give meat an even thickness. Place lamb in a large bowl; add remaining Onion Relish Marinade from pear cooking pan. Cover and refrigerate for at least 2 hours or until next day, turning lamb over several times. Lift lamb from marinade; shake off seasonings. Set lamb aside. Transfer marinade left in bowl to a 4 to 5-quart pan; then drain liquid from pears into pan. Bring to a boil over high heat; boil, uncovered, stirring often, until mixture is reduced to about 2 1/2 cups and almost all liquid has evaporated (about 10 minutes). Pour this onion relish into a small bowl. Lay lamb out flat, boned side up, on a grill over a solid bed of hot coals. Scatter 10 charcoal briquettes onto coals. Cook, turning as needed, until lamb is evenly browned and done to your liking; cut in thickest part to test (about 45 minutes for medium-rare). About 15 minutes before lamb is done, thread pear halves, cut sides up, onto parallel thin metal skewers (this keeps fruit from spinning). Lay pears on grill and cook, turning several times, until warm (about 15 minutes). Transfer lamb and pears to a large warm platter. Slice lamb; serve with pears and onion relish. Season to taste with salt and pepper. From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Mahi-mahi With Herbed Couscous And Three-bean Salad Recipe By :The Spa at The PGA National Resort Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Legumes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 3 oz cuts of mahi-mahi 1 1/2 cup Couscous 1/2 cup Green lentils 1/2 cup Black beans 1/2 cup Navy beans 1/2 cup Red bell peppers -- diced 1/2 cup Green bell peppers -- diced 1/2 cup Carrots -- diced and blanched 1/2 cup Corn kernels -- roasted 1/2 cup Red onion -- diced 2 tbs. Fresh basil -- chopped 2 tbs. Fresh cilantro -- chopped 1 Jalapeno or serrano pepper -- seeded, and minced 2 fluid ounces orange juice 1 fluid ounce lime juice 2 fluid ounces rice vinegar 4 Corn tortillas -- julienned and baked 1 in the oven until crispy 3 Oranges -- segments only to taste - Salt and pepper 6 Corn husk leaves (optional) Basil tips or cilantro leaves for garnishing (optional) 1. Season the mahi-mahi with a little bit of fresh basil, fresh cilantro, fresh cracked pepper, and salt. Refrigerate until ready to cook. 2. Cook couscous according to the package instructions and let cool. Season with fresh herbs, salt, and pepper to taste. Set aside. 3. Cook lentils, black beans, and navy beans in separate pots until tender but not mushy. Drain the beans, discarding the liquid. Spread on sheet pans to cool. 4. Using a mixing bowl, combine lentils, black beans, navy beans, red bell peppers, green bell peppers, carrots, corn, red onions, hot pepper, fresh chopped basil, fresh chopped cilantro, orange juice, lime juice, rice vinegar, and a few orange segments (reserve 12 for garnishing), salt and pepper to taste. Toss gently until all ingredients are well mixed. Cover with plastic film, and place in the refrigerator to chill. 5. Grill mahi-mahi. Do not overcook. While the fish is cooking, place a corn husk on each plate. Spoon 1/2 cup of the herbed couscous mixture. Spoon about 3/4 to 1 cup of the three bean salad on top of the couscous, making sure that the couscous is still visible. Place the grilled mahi-mahi on top of the three bean salad. Garnish with orange segments, crispy tortilla chips, and basil tips or cilantro leaves. Serve at once. Source: "http://208.226.13.105/htdocs/cuisine.html" S(Formatted by Whome40@aol.com Jun 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : Here's another one that sounds good. I think I'd used canned beans, rinsed and drained though instead of cooking them myself. I could probably skip the fish too (although it does sound good) - just eat the couscous and beans. * Exported from MasterCook * Grilled Sweet Onions Recipe By :KSBAUM@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- sweet onions -- thickly sliced olive oil balsamic vinegar salt and pepper fresh herbs I slice a couple onions across into 3/4" rounds and grill them until the are tender. Then chop them roughly into pieces. Then drizzle olive oil and balsamic vinegar over them and add salt, pepper, and fresh herbs to taste. You could probably leave the oil out and use a little stock instead, but I like the olive oil flavor. This makes a tasty salad and is very quick. Very good with grilled chicken, fish, etc. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Vidalia Onion With Orange Honey Vinaigrette Recipe By :Light & Luscious Recipes with Sweet Vidalia(r) Onions Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Grilled, Smoked, BBQ Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large Vidalia onions (about 1-1/2 pounds) 1/4 cup orange juice 1 tablespoon olive oil 2 teaspoons red wine vinegar 1 1/2 teaspoons honey or brown sugar 1/2 teaspoon salt 1 pinch ground black pepper Cut the onion in 8 (1/2-inch thick) slices. Preheat outdoor grill or broiler. Place Vidalia Onion slices on a grill or broiler pan. Grill until slightly softened and golden brown, about 3 minutes; turn and cook until tender, about 3 minutes longer. To prepare dressing, combine in a small bowl orange juice, oil, vinegar, honey, salt and black pepper; spoon over grilled onions. Serve, if desired, on a bed of spinach leaves topped with chopped tomatoes and drizzled with dressing. Per portion: 127 calories, 4 gm protein, 22 gm carbohydrate, 4 gm fat, 336 mg sodium, 0 mg cholsterol Source: "L.G. Herndon Jr. Farms, Inc., Lyons, Georgia" S(Internet Address): "http://www.vidaliasfinest.com/voc-rec.htm" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ground Beef, Rice And Cabbage Hot Pot Recipe By : Serving Size : 7 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound ground round 2 cups finely chopped onions 2 cloves minced garlic 6 cups fat-free chicken broth 1/2 cup ketchup 3 cups cabbage -- finely shredded, coa 1 cup long-grain white rice 1 1/2 cups frozen corn kernels 1 large carrot -- peeled & sliced 2 teaspoons dried thyme -- leaves 1 teaspoon granulated sugar 1 bay leaf 1/4 teaspoon ground cinnamon 1/4 teaspoon black pepper 1 pinch salt -- to taste (optional) In large skillet, combine ground round, onion and garlic,. Cook over medium heat, stirring frequently, until beef has changed color. Turn out meat mixture onto large plate lined with paper towels to absorb any excess fat. Transfer meat mixture to crock pot. Add all remaining ingredients except salt. Stir to mix well. Cover and cook on low setting 5-1/2 to 6 hours, or until rice is cooked and flavours are well blended. Remove and discard bay leaf. Add salt, if desired. Description: "For firm rice texture, don't overcook this full-bodied beef, cabbage and rice combo" From hdeacey@home.com - - - - - - - - - - - - - - - - - - - NOTES : Nutritional Data according to cookbook. Caloriess 324, 9.3g Fat, 3.2 Sat. Fat, 40mg Cholesterol, 568mg Sodium, 21g Protein, 43g Carbohydrate, (25% Calories from Fat), (according to MC Fibre is listed as 4) WW Points = 6.5 * Exported from MasterCook * Ground Chicken And Rice Casserole Recipe By :365 Ways to Cook Hamburger with my modifications Serving Size : 9 Preparation Time :0:00 Categories : Casseroles Chicken Eat-LF Mailing List Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound Ground chicken -- skinless 1/4 cup Egg Beaters(r) 99% egg substitute 1/2 cup Mashed potato flakes 1/2 cup White rice -- uncooked 1/4 cup Skim milk 1/2 cup Onions -- chopped 1/2 cup Red bell pepper -- chopped 2 teaspoons Salt 1/2 teaspoon Pepper 1/4 teaspoon Poultry seasoning 1/2 cup Ketchup 1 tablespoon Honey Preheat oven to 350F. In a mixing bowl, combine chicken, egg beaters, mashed potatoes, rice, skim milk, onions, bell peppers, salt & pepper and poultry seasoning. Spread evenly into a 8x8-inch baking dish. Bake, covered for 1 hour. Meanwhile in another bowl, combine ketchup and honey. Remove cover and spread onto baked chicken mixture. Bake 30 mins longer or until rice is done. Cal 186.6 Fat 4.8 Fiber 0.8 CFF 23.2% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This recipe calls for ground chicken, but turkey can be substituted with no problem. The original recipe called for ground hamburger. * Exported from MasterCook * Helen's Old Fashioned Potato Salad Recipe By :Helen Deacey's Adaption (from several recipes) Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds red potatoes -- (about 9 cups) cubed 2 tablespoons white vinegar 1/2 teaspoon seasoned salt 3/4 cup finely chopped celery 2 large eggs, hard-boiled -- chopped 1/2 cup frozen peas -- thawed 1/2 cup chopped onion -- Vidalia 2 tablespoons relish -- dill or sweet green 2 tablespoons fresh parsley -- chopped 1/2 cup fat-free mayonnaise 1/3 cup fat-free sour cream 1/3 cup buttermilk 1 tablespoon yellow mustard Place potatoes in a saucepan, and cover with water; bring to boil. Cover reduce heat and simmer 20 minutes, or until tender, drain, place in pan of ice water to stop cooking. Peel potatoes and cut into cubes. Mix cubed potatoes, vinegar, seasoned salt, and pepper in a large bowl; toss well. Add the celery, peas, chopped eggs, onions and toss gently. Meanwhile mix mayonnaise, sour cream, buttermilk and mustard in small bowl, stir well until well mixed. Pour the mayonnaise mixture over the vegetables and toss gently, make sure all the vegetables are well coated with the mixture. Cover and chill at least 2 hours. Serves 8 Serving Ideas : Good to take on picnic but make sure kept very cool in a coo S(Formatted & Typos by): "Helen D (hdeacey@home.com) June 23" - - - - - - - - - - - - - - - - - - - NOTES : According to MC: Calories per serving 196, Total Fat 2, Fibre 4 (8% Calories from Fat) WW Points - 3 This salad came about because I needed to lower the calories in my Mother's old recipe, so I took several Weight Watchers recipe, took the good parts of my Mom's and came up with this one. _____ * Exported from MasterCook * Herbed Vegetable Medley Recipe By :The Low Fat Cookbook, Oxmoor House Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups water 1 teaspoon chicken flavored bouillon granules 1/2 teaspoon dried whole thyme 1/2 teaspoon dried whole dillweed 1 clove garlic -- minced 2 medium carrots -- julienned 3 small zucchini -- julienned 3 small yellow squash -- julienned 1 medium sweet red pepper -- julienned 1/3 cup chopped green onions fresh thyme sprigs Combine first 5 ingredients in a skillet; bring to a boil. Add carrot; reduce heat, and simmer 1 minute, stirring occasionally. Add zucchini, yellow squash, pepper, and green onions; simmer 2-3 minutes or until vegetables are crisp-tender, tossing frequently. Drain well. Transfer mixture to a serving dish; garnish with fresh thyme sprigs, if desired. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honey Mustard Chicken #2 Recipe By :PatHanneman Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- cooked chicken 1 part nonfat mayonnaise 1 part nonfat plain yogurt honey mustard dill -- to taste orange juice Is the chicken cooked? If not, add chicken to a honey mustard marinade. If it is, then add dill to a honey mustard dressing made of equal parts fat free mayo and plain non fat yogurt. then add honey, mustard and dill to taste. thin with oj. serve chicken with pasta or rice. Great with artichoke bottoms! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hoppin John Salad Recipe By : Serving Size : 10 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups blackeyed peas, canned -- rinse and drain (3 cans) 1 small red onion -- diced 1 cup red bell pepper -- diced 2 tomatoes -- seeded and diced 6 cloves garlic -- minced 1 1/2 cups cooked white rice 1 cup corn kernels -- fresh if available 3/4 cup green onion -- minced 1/2 cup cilantro -- minced Dressing 2 tablespoons olive oil 1 tablespoon fresh lime juice 1 tablespoon cider vinegar 1 teaspoon salt 1 teaspoon pepper Source: "An ad in Cooking Light June 1999 p 139. Formatted by Whome40@aol.com Jun 2000" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - Serving Ideas : Good with grilled fish. NOTES : I made this several times last summer and it always got rave reviews. I think I made the following changes: Used 2 cans of peas, add the onion right before serving time (an hour or two ahead is okay), used mainly minced parsley and a little bit of cilantro. Omitted the green onion (didn't ever have any), increased the amount of tomato. For the dressing I think I halved the oil and doubled the lime juice and vinegar. This year I think I'll try it with brown rice. * Exported from MasterCook * Italian Biscotti Recipe By :Betty Crocker's Low-Fat Serving Size : 48 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup sugar 1/2 cup diet margarine 5 egg whites -- or 3/4 cup cholesterol-free egg product 1 1/4 teaspoons almond extract 3 1/2 cups all-purpose flour 1 teaspoon baking powder 1/2 teaspoon salt 2 cups ground toasted almonds -- (8 ounces) Heat oven to 350F. Grease rectangular pan, 13 X 9 X 2 inches. Beat sugar and margarine in large bowl until creamy. Beat in egg whites and almond extract on high speed about 2 minutes or until light and fluffy. Stir in flour, baking powder and salt. Stir in almonds. Spread in pan. Bake 25 to 30 minutes or until wooden pick inserted in center comes out clean. Cool completely. Heat oven to 350F. Cut cake crosswise into four 3-inch strips. Cut strips crosswise into 1/2-inch slices. Place on ungreased cookie sheet. Bake 20 to 25 minutes or until crisp and brown. ABOUT 4 DOZEN BISCOTTI. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lasagna, Tina's Easy Recipe By :recipe by Tina Strader-Russell Fletcher made lower in fat Serving Size : 12 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 9 lasagna noodles 1 pound ground beef, 7% fat 1 jar Ragu Pasta Sauce-Traditional -- (26 ounces) 2 eggs 16 ounces cottage cheese, lowfat 1 pound mozzarella cheese, part skim milk -- shredded 1 1/2 teaspoons basil 1 1/2 teaspoons oregano 1 Tablespoon garlic powder cooking oil spray Going by 12 servings, 474 calories per serving. 117.5 CFF, 24.8% CFF. Preheat oven to 350 degrees. Cook noodles, but keep them firm. Brown ground beef, then add sauce and just heat to a boil then turn off. Mix together eggs and cottage cheese. Add basil, oregano, and garlic as above or to taste. Spray pan. (I prefer a 9' x 13" glass pan.) Layer a small amount of sauce/meat on the bottom of the pan. Layer 3 lasagna noodles. Put in a layer of cottage cheese mix next, then mozzarella. Repeat until pan is full. Cover and cook 45 minutes to 1 hour covered, then 15 more minutes uncovered. Serve with salad and garlic bread. (CFF=Calories From Fat) Recipe by my daughter. Ingredients MasterCook formatted by Russell Fletcher GIMPLIMP@EFFECTNET.COM. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lemon Cream Chicken Linguini Recipe By :Mary Spero with lowfat adaptations by Betsy Burtis Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb linguini 1/4 cups extra virgin olive oil 1 vidalia onion -- sliced 2 cloves garlic -- minced (2 to 3) 1/2 lb fresh mushrooms -- sliced 1/4 cups all-purpose flour 2 cups fat-free chicken broth -- cold 1/2 tsp dried basil -- crushed salt and pepper -- to taste 1/2 cups lemon juice -- or lime juice 1 lemon -- zest of 1 cup evaporated skim milk -- or half and half 8 boned and skinned chicken breast halves 8 sprigs sweet basil -- garnish 8 lemon twists -- garnish Cook the pasta according to the package directions. In a medium saucepan, combine the olive oil, garlic and onions and cook for a few minutes; add mushrooms and continue to cook another 2 or 3 minutes. Remove veggies and reserve. Stir in the flour and allow it to brown slightly. Add the cold chicken broth and whisk until sauce starts to boil. Reduce the heat. Add lemon juice, zest, basil, salt and pepper and simmer VERY gently, uncovered, for about 10 minutes. Remove from heat and stir in cream. Add veggies. Place the chicken on a greased grill rack. Grill directly over medium-hot coals until the chicken is golden brown. Toss the hot pasta with the lemon cream mixture. Serve the chicken over the pasta. Garnish with fresh basil. Garnish with fresh basil sprigs and lemon twists. NOTE: after you have juiced the lemon that you use for juice, throw it into the pasta water pan. Tossing the juiced lemon halves into the water makes the lemon taste sort of sink into the pasta! Great dish! Regards from Memphis, Alyce Mantia Me ke aloha, Mary From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 9 WW points * Exported from MasterCook * Lemon Poke Cake Recipe By :Detroit Free Press Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Angel food cake -- prepared 2 cups Boiling water 1 package lemon gelatin powder -- see note 8 ounces Cool Whip Free(r) -- thawed Slice angel food cake into two equal horizontal layers. Pierce cake with large fork at half-inch intervals. Place cake layers in two clean 9-inch round cake pans. Stir boiling water into gelatin in medium bowl at least 2 minutes until completely dissolved. Carefully pour 1 cup of gelatin mixture over each layer. Refrigerate 3 hours. Dip 1 cake pan in warm water for about 10 seconds, unmold onto serving plate. Spread with about 1 cup of the whipped topping. Unmold second cake layer, and place on top of first layer. Frost top and sides with remaining whipped topping. Refrigerate at least 1 hour or until ready to serve. Store leftover cake in refrigerator. Notes: Gelatin is 8-serving size. Cal 155.9 Fat 0.2 Fiber 0 CFF 0.8% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lentil Pilaf Recipe By :Wellness Lowfat Cookbook, Univ of Ca. Et Al. 1994 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup yellow lentils 2 teaspoons turmeric 2 tablespoons safflower oil 2 garlic cloves -- finely chopped 1/2 pound fresh tomatoes -- coarsely chopped 1 cup coarsely chopped carrots 1 cup coarsely chopped green beans 1 cup coarsely chopped scallions 2 tablespoons chopped fresh parsley 3/4 teaspoon ground cumin 1/4 teaspoon salt Place the lentils and 1 teaspoon of the turmeric in a medium-size saucepan with 2 cups of water and bring to a boil over medium-high heat. Cover the pan, reduce the heat to low and simmer 30 minutes, or until the lentils are just tender; set aside to keep warm. Heat 1 tablespoon of the oil in a medium-size nonstick skillet over medium-high heat. Add the garlic and saute 30 seconds, or just until fragrant. Add the tomatoes, carrots, green beans, scallions, parsley, cumin and salt, and cook, stirring frequently, 5 minutes, or until the vegetables just begin to color. Add the lentils and any liquid in the saucepan, the remaining oil and turmeric, and cook, stirring, another 5 minutes, or until the lentils are heated through and the vegetables are crisp-tender. Makes 4 servings: each calories 273 * calcium 75 mg * total fat 8 g * iron 7 mg * saturated fat 0.8 g * potassium 927 mg * cholesterol 0 mg * beta carotene 7 mg * sodium 158 mg * vitamin C 34 mg * dietary fiber 9 g * vitamin E 5 mg Description: "Riceless pilaf" Source: "UC-Berkeley Wellness online" S(Internet Address): "http://www.berkeleywellness.com/html/wrFeatured.html" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Lentils cook in much less time than beans and they require no presoaking. If you chop and begin to saute the vegetables just before the lentils are done, you can have this satisfying main dish on the table in about 45 minutes. * Exported from MasterCook * Light Apricot Mini-loaves Recipe By :Hanneman 2000-June Serving Size : 4 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup all-purpose flour 1/3 cup whole wheat flour 1/4 cup packed brown sugar -- see tip 3/4 teaspoon baking soda 1/8 teaspoon ground cardamom 1/2 cup lowfat buttermilk 1 medium egg 1/2 tablespoon walnut oil 1/4 cup Grape-nuts(r) 1/3 cup diced fresh apricot -- do not peel sugar Heat oven to 350F. Spray 2 3x6-inch loaf pans with nonstick vegetable cooking spray. Dust lightly with flour (Wondra). Set aside. Combine flour, sugar, baking soda and cardamom in large mixing bowl. Combine buttermilk, egg and oil in a small bowl. Add the wet ingredients to the dry ingredients. Fold and whip by hand just until blended. Fold in cereal and apricots. Pour mixture into prepared pans; each pan will be half full. Bake for 20 to 22 minutes, or until wooden pick inserted in center comes out clean. Lightly sprinkle with sugar for garnish. Let stand for 15 minutes and remove loaf from pans. Cool completely on wire rack before slicing each loaf into fourths. TIP: For a delicate flavor, use light brown sugar. For more color and maple flavor, use dark brown sugar. VARIATION: Pour 1/4 cup fresh orange juice on each loaf while hot. Description: "Delicate scent of cardamom in a light apricot bread." Source: "based on a recipe from Healthy Choice: Desserts" S(Email from:): "Hanneman" - - - - - - - - - - - - - - - - - - - NOTES : This is a light, subtly spiced bread that features fresh apricot. We soaked one of the loaves in orange juice and ate the other plain. Loved both. We served the bread with salad one meal; soup the next. Each loaf could feed four as a side dish. Tested and thoroughly enjoyed. This is a light, subtly spiced quick bread that features fresh apricot. We soaked one of the loaves in orange juice and ate the other plain. Loved both. We served the bread with salad one meal; soup the next. Each loaf feeds four as a side dish. We used light brown sugar. Calories: 208; 15% from fat. 4g fat, 4g fiber. (123 PTS: 4) * Exported from MasterCook * Light Grits Spoonbread Recipe By :Cooking Light, Susan McIntosh Serving Size : 6 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups skim milk 1/3 cup uncooked regular grits 1/2 teaspoon salt 3 room temperature eggs -- separated vegetable oil spray Combine milk, grits and salt in a heavy 3-quart saucepan. Bring to a boil; reduce heat, and cook, stirring constantly, 10 to 12 minutes or until very thick. Beat egg yolks until thick and lemon colored. Gradually stir about one-fourth of hot mixture into yolks; add to remaining hot mixture, stirring constantly. Beat egg whites until stiff peaks form; fold into grits mixture. Coat a 1-1.2 quart casserole with cooking spray; spoon grits mixture into casserole. Bake at 375F for 35 to 40 minutes or until lightly browned. Cuisine: "Southern" Source: "Southern Living: Cooking Light (Oxmoor 1983)" S(Archived by:): "Hanneman (kitpath@earthlink.net) 2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mandarin Orange Jello Recipe By :Applachian Moutain Country Cookin' 1996 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 small can mandarin oranges in juice -- drained 1 large box orange Jello 1/2 quart orange sherbet Prepare Jello using directions on box. Put Jello in refrigerator just to chill it - about 1/2 hour. In large mixing bowl add drained mandarin oranges and sherbet and the jello Then with mixer whip all ingredients until sherbet is melted. Pour into serving dishes or mold and refrigerate. Top will look foamy when it jells. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mango Chutney Recipe By :A Taste for Living: Ginsberg and Milken Serving Size : 12 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 ripe mangoes 1 small onion -- cut into small dice 1 red bell pepper -- cut into small dice 1 tablespoon finely chopped jalapenos pepper 2 cups unsweetened apple juice -- (16 fl oz/480 ml) 1 tablespoon rice vinegar -- (brown or white) over 60 minutes Don't judge a mango's ripeness by its color. A ripe mango might have a red blush or it might be all green. It should be slightly soft, like a ripe avocado. 1. To dice mangoes, stand one up and slice the skin and flesh from each side as a single piece, just clearing the long, flat seed. Deeply score the flesh diagonally in both directions through to the skin. Press the skin so the cut side pops out, looking like a hand granade, and slice cubes of mango off the skin. Repeat with remaining mangoes. 2. Combine diced mangoes, onions, bell peppers, jalapenos, apple juice and vinegar in a large saucepan. Bring to a boil, then reduce heat to low. Simmer gently until mangoes are soft and translucent, about 30 to 40 minutes. 3. Puree half of the mixture in a blender or food processor. Transfer to a bowl and stir in the remaining mango mixture. 4. Chill before serving. Yield: 3 CUPS (24 OZ/720 G), 12 SERVINGS Per 1/4-cup (2-oz/60-g) serving: 59 Calories, 0.2g Fat, 0.0g Saturated Fat, 0.0mg Cholesterol, 0.0g Protein, 15.0g Carbohydrate, 1.3g Fiber, 13.0mg Sodium Nutrition Bonus: Mangoes have lots of vitamins A, C and even some E, along with fiber and marvelous flavor. Make Ahead: The chutney may be prepared in advance and stored in the refrigerator for 1 to 2 weeks. www.tasteforliving.com Source: "Taste for Living World Cookbook, by Ginsberg & Milken, p.53" S(Archived by): "Kathleen on 20 May 2000" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Marinated Roasted Sweet Red And Yellow Peppers Recipe By :Marriott's Desert Springs Resort & Spa Serving Size : 10 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 large red bell peppers -- roasted and peeled 3 large yellow bell peppers -- roasted and peeled 1 tablespoon extra virgin olive oil 1 tablespoon balsamic vinegar 1 tablespoon chopped fresh basil 1 1/2 teaspoons chopped fresh oregano 1 1/2 teaspoons minced garlic 1 1/2 teaspoons minced shallots Salt and pepper -- to taste Remove seeds from peppers and cut into julienne strips; place in a medium bowl. Add remaining ingredients; toss to evenly coat. Cover and refrigerate for 24 hours. Marinated peppers will keep up to seven days tightly covered in the refrigerator. Source: "http://208.226.13.105/htdocs/cuisine.html#marinated" S(Formatted by Whome40@aol.com Jun 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : Per serving: 34 calories; 1.5 g fat; 0 mg cholesterol; 5 g carbohydrate; 0.8 g protein; 2 mg sodium; 0.5 g fiber. I love home roasted red bell peppers and since it's getting close to "pepper prices will be reasonable" soon I thought I'd try this recipe. The CFF is 37% as posted but the fat is still very low, only 1 gram per serving. You could of course reduce the amount of oil, which is what I'll probably do. Bon Appetit * Exported from MasterCook * Meatball And Pepper Stew (Beef And Turkey) Recipe By :Wellness Newsletter Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound skinless turkey breast meat -- cut into cubes 6 ounces lean beef top round -- cut into cubes 6 ounces canned crushed tomatoes in puree 1/4 cup plain dried bread crumbs 1 egg white 1/2 teaspoon basil 1/4 teaspoon oregano 1/4 teaspoon thyme 1/2 teaspoon freshly ground black pepper 2 large red bell peppers -- cut into 1-inch -- pieces 1 large onion -- sliced 1/2 cup condensed chicken broth -- diluted with 1/4 cup water or 3/4 cup Homemade Chicken Broth 2 garlic cloves -- minced Place the turkey and beef in a food processor and process until finely ground. Add 3 tablespoons of the crushed tomatoes, the bread crumbs, egg white, 1/4 teaspoon of the basil, 1/8 teaspoon each of the oregano and thyme, and 1/4 teaspoon of the black pepper. Process briefly just to mix. Using about 1 1/2 tablespoons of the meat mixture for each, shape into 24 small meatballs. In a large saucepan, combine the bell peppers, onion, diluted chicken broth, garlic, the remaining 1/4 teaspoon basil, 1/8 teaspoon each oregano and thyme, and 1/4 teaspoon black pepper. Cover and bring to a boil over high heat. Reduce the heat to medium, cover and simmer until the vegetables are tender, 4 to 5 minutes. Stir in the remaining crushed tomatoes and bring to a boil over high heat. Reduce the heat to medium-low, add the meatballs, cover and simmer, gently turning the meatballs once or twice, until the meatballs are cooked through and the flavors are blended, 5 to 6 minutes. Makes 4 servings: each calories 220 * dietary fiber 2.0 g * total fat 2.5 g * beta carotene 2.2 mg * saturated fat 0.7 g * vitamin C 117 mg * cholesterol 59 mg * calcium 91 mg * sodium 428 mg * iron 3.0 mg Source: "UC-Berkeley Wellness online" S(Internet Address): "http://www.berkeleywellness.com/html/wrFeatured.html" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : There's no better way to make meatballs taste great than to cook them in the sauce in which they'll be served, as this recipe proves. By choosing a lean cut of beef, adding turkey breast, and grinding them yourself, you end up with a dish that's remarkably low in fat. And thanks to the red pepper and tomatoes, each serving has more vitamin C than a glass of orange juice. * Exported from MasterCook * Melon Smoothie Recipe By :Adapted From The Mayo Clinic Williams-Sonoma Cookbook Serving Size : 1 Preparation Time :0:05 Categories : Beverages Eat-LF Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup watermelon or cantaloupe -- cut into chunks 1/2 banana -- cut into pieces 2 2/3 tablespoons orange juice -- 3 fl. oz. 2 tablespoons plain nonfat yogurt 1 1/2 teaspoons unprocessed wheat bran 1 fluid ounce skim milk In a blender, combine the cantaloupe, banana, OJ, yogurt, and bran. Blend until smooth, about 20 seconds. Divide between 2 glasses and serve. I used frozen fruit chunks and let then stand (in the blender) at room temperature for about 30 minutes before blending. I sometimes add a few splashes of skim milk to soften the consistency. Input into MC5 by JaneStarr@home.com in CT Description: "Lowfat, Nutrient-rich Way To Start Your Day Using Frozen Fruit" Source: "JaneStarr@home.com's Adaptation" Start to Finish Time: "0:05" -2 to 2 1/2 points From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : Per book using cantaloupe (1/4 melon): 138 cals, < 1 g fat, 3 g fiber = 2 WW Points Per MC using watermelon: 152 cals, 1 g. fat (7%CFF), 3 g. fiber= 2 1/2 WW Points Posted to elf & FF on 8/15/99 * Exported from MasterCook * Menu - Greek Feta Potato Salad With Grilled Chicken Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Information, Tips, Misc. Mediterranean Potatoes Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 skinless boneless chicken breast halves -- 4 oz each 4 tablespoons fat-free Greek vinaigrette POTATO SALAD: 2 red potatoes 1 1/2 cups fresh green beans 1 ripe tomato CREAMY GREEK FETA DRESSING: 2 tablespoons fresh lemon juice 6 tablespoons plain nonfat yogurt 1 tablespoon carrot juice (optional) -- see note 1 1/2 ounces crumbled feta cheese with basil and tomato 1/4 Teaspoon minced garlic oregano marjoram salt and pepper sugar or honey SPINACH AND ONIONS: reserved dressing from marinade 1/4 cup red onion crescent slices 2 green onions -- chopped 1 teaspoon minced garlic salt and pepper water -- as needed 2 ounces young spinach leaves pita bread (optional) -- warmed Marinade the chicken breast in Greek-style vinaigrette for 30 to 45 minutes. Meanwhile, clean and cut the green beans into bite sized lengths. Cook until tender. Shock in ice water. Drain well. Place in a large salad bowl. Scrub the potatoes and microwave on high for 5 minutes or until almost fork tender. Set aside to cool. Quarter each potato and slice each quarter into 1/2- to 3/4-inch pieces. Add to the salad bowl. Cut the tomato into wedges and slice the wedges into smaller pieces. Add to the salad bowl. Make the dressing: combine 1 part lemon juice with 3 parts plain yogurt. Add vegetable juice for flavor and color (if desired). Stir in the garlic and add a pinch of each herb, and salt and pepper to taste. Sweeten if needed with sugar or honey. Toss the potatoes, green beens and tomatoes to combine; add the salad dressing and toss to coat. Preheat an electric grill (George Foreman). Grill chicken 3 1/2 minutes. Unplug the grill but leave the chicken to cook for another 20 to 30 seconds. While the chicken grills, heat the reserved dressing from the marinade in a wok or skillet. Add the red onion and soften (2 1/2 minutes). Add a little water or juice if needed to thin the heated marinade. Add the garlic and green onion; stir until aromatic; 60 to 90 seconds. Add the spinach; remove from the heat. Sprinkle with salt and pepper. Allow the spinach to wilt, before stirring to combine. Slice the chicken into bite-sized pieces. Plate portions of the spinach and onions on half a pasta plate. Arrange chicken on top. Serve portions of the potato salad along side. Offer pita at table. Description: "Potato, tomato, green bean salad with a creamy feta cheese dressing; grilled chicken on a bed of wilted spinach, red onion, and garlic." From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : TIPS: *Thaw the chicken breast if frozen, but do not cook the edges. The chicken should still be quite cold in the center. Marinade the icy chicken at room temperature. The chicken will be moist and done in under 4 minutes on a Foreman Grill. *If you have carrot juice or a vegetable juice blend, add a tablespoon or 2 to the salad dressing. Juice adds flavor, color and depth. NUTRITION: Calories: 278; 18% from fat. 6g fat, 6g fiber. (success points: 5) The creamy dressing was wonderful. The whole meal was bursting with flavor. the chicken was juicy (yes, i started with a frozen fillet) - great meal for a hot night. * Exported from MasterCook * Mexican Manicotti #2 Recipe By :escordiw Eat-lf list w/ my adaptations Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound Ground Turkey Breast 1 cup Fat-free refried beans 1 teaspoon Dried oregano 1/2 cup Onions -- chopped 1/2 teaspoon Cumin 13 Manicotti shells 1 1/4 cups Water 8 ounces Picante sauce -- see note 2 tablespoons Cilantro -- chopped 8 ounces Nonfat sour cream 1/4 cup Green onions -- finely chopped 1/4 cup Black olives -- sliced 1/2 cup Monterey jack cheese -- shredded Note: I used spaghetti sauce instead of picante. I did not add sour cream, green onions, olives or jack cheese. Combine ground turkey, refried beans, oregano, onions, cilantro and cumin. Mix well. Fill uncooked manicotti shells with meat mixture. Arrange in a glass baking dish that has been sprayed with Pam. Combine water and sauce and pour over manicotti. Cover with saran wrap. Microwave on HIGH for 5 mins, turn dish half turn. Cook 5 mins longer. Using tongs, turn shells over. Continue to cook at MED for additional 25 mins, turning once. Combine sour cream, green onions and olives. Spoon down center of casserole, top with cheese and continue cooking on HIGH for 2 to 3 mins, or until cheese melts. Cal 286.3 Fat 11.5 Fiber 4.4 CFF 28.1% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Here is another great recipe that is very tasty and freezes really well. I got this off our list a while back. See my notes below for the changes I made. It's made in the microwave, so you don't have to turn on your oven. * Exported from MasterCook * Microwaving Mushrooms Recipe By : Franklin Farms web-site Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Microwave Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces mushrooms Mushrooms cook extremely well in the microwave. Simply clean them and cook as follows: Put 8 ounces thickly sliced mushrooms in a microwaveable bowl; cover and cook on HIGH (100%) power for two to three minutes, stirring once. This info also comes from the Franklin Farms web-site. From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Minted Onions Recipe By :Kaspar Donier of Kasper's Restaurant in Seattle Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium Walla Walla Sweet Onions 20 fresh mint leaves -- finely chopped 6 tablespoons rice wine vinegar Salt and pepper -- to taste Peel and slice the onions into 1/8 inch slices. Mix with the chopped mint and the vinegar and chill for 30 minutes. Season well with salt and pepper to serve. Source: "Walla Walla Sweet Onion Marketing Committee" S(Internet Address): "http://home.bmi.net/onions/recipes.html" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : A very simple dish that captures the garden charm of Walla Walla Sweet Onions. This dish can be used as a condiment, side salad, or even as a sandwich topping. Kaspar likes it served with grilled lamb or roasted chicken. * Exported from MasterCook * Mixed Grain Salad #2 Recipe By :adapted by Kristin Serving Size : 16 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Salad Dressings Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup brown rice 1 cup wild rice 1 cup wheat berries 1 1/2 cups dried cranberries 1 cup dried apricots 1 cup dried blueberries 1 1/2 cups parsley -- minced 1 cup red onion -- diced 1 cup candied walnuts -- (optional) Orange-Soy Vinaigrette 1/2 cup frozen orange juice concentrate 1/2 cup pineapple juice 2 tablespoons fresh lime juice 1 tablespoon soy sauce 1/2 teaspoon salt 1 tablespoon rice vinegar 1 tablespoon dark sesame oil 2 cloves garlic -- minced 1 teaspoon lemon pepper Cook the grains separately. The rice will cook in 2 cups water. The wild rice needs at least 6 cups water, and the wheat will need to be soaked overnight, then cooked in at least 6 cups water. Wild rice and wheat take about 45 minutes to cook. Drain (and rinse in cold water to cool) the wild rice and wheat berries before combining with the brown rice. Add the dried fruits, parsley, and onion. Toss with about 2/3 of the vinaigrette and refrigerate. Add remaining dressing to taste when you serve. Sprinkle with nuts right before serving. To make vinaigrette: Combine all ingredients and whisk. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : The salad recipe was inspired by one posted to ELF by Betsey Cullen. The dressing is an adaptation of a Cooking Light Recipe. The candied walnuts are optional. If you omit them you will really reduce the fat content. * Exported from MasterCook * Mom's Meatball Stuffed Peppers Recipe By :Michael Chiarello - Tra Vigne/Season by Season Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 large yellow bell pepper 1 pound turkey breast, boneless and skinless -- ground 1 large egg 2 tablespoons Parmesan cheese 2 tablespoons parsley -- flat leafed, minced 1 teaspoon oregano -- dried 2 tablespoons basil, fresh -- minced 1 cup onion -- minced 1 cup fine dry breadcrumbs salt and pepper Quick Tomato Sauce 28 ounces tomatoes -- drained 1 tablespoon olive oil 1 whole jalapeno 1/2 cup onion -- minced 1 bay leaf salt and pepper 1/4 cup sun-dried tomatoes -- soaked to soften 1 tablespoon oregano -- minced Preheat the oven to 350F. Bring a large pot of water to a boil and add salt. Cut off the lids from the peppers and reserve. Seed and derib the peppers. Cut a small slice from the bottom of each pepper so it will stand upright. Add the peppers and lids to the pot of boiling water and cook until softened, about 10 minutes. Drain and let cool. In a large bowl, Mix together the meat, egg, cheese, parsley, oregano, basil, onion, bread crumbs, 1 tablespoon salt, 1/2 teaspoon pepper, and 1 cup of the water. Knead the water into the meat mixture with your hands. Add another 1/2 cup water and continue to knead. As you knead, the bread crumbs will soften as they absorb the water. Add the remaining 1/2 cup water and knead again. By now the mixture should feel smooth, with no grittiness left, and have a very soft texture. Season the insides of the peppers with salt and pepper. Spoon a little tomato sauce into the bottom of each pepper and divide the meat mixture among them. Place upright in a flameproof baking dish and pour the remaining tomato sauce over and around the peppers. Top each pepper with its pepper lid. Cover the dish tightly with a lid or foil lined with waxed paper or parchment paper. Bake until the peppers are soft and the filling has cooked through, about 1 hour. Uncover the dish, remove the pepper lids, and dust the top of each pepper with about 1 teaspoon Gremolata. Turn the oven to broil and place the peppers under the broiler just until browned, about 1 minute. Replace the lids and serve hot, warm, or at room temperature. For the Sauce: Open the can of tomatoes and pour off the juice into a bowl. Use the lid to press against the tomatoes to extract as much juice as possible. Then use your hand to squeeze the tomatoes to a pulp. Reserve the juice and pulp separately and set the empty can aside. Heat the olive oil in a heavy saucepan over medium high heat until hot. If using the jalapeno, tilt the pan to collect the oil in a little pool against the side and drop the jalapeno into the oil. Cook until light brown, about 1 minutes. Remove the jalapeno and reserve. Add the onion to the pan and cook, stirring occasionally until soft, about 2 minutes. Add the garlic and cook briefly until light gold. Add the tomato juice and bring to a boil. Simmer rapidly for several minutes. Add the crushed tomato pulp. Then rinse the remaining pulp out of the can by filling it halfway with water and add that to the pan. Add the bay leaf, the jalapeno, if using, and salt and pepper to taste and return to a boil. Add the dried tomatoes and stir. Lower the heat to medium and simmer, stirring occasionally to prevent scorching, until the mixture thickens and the tomatoes have turned an orange-red versus the pale blue=red they were straight from the can, about 30 minutes. Add the oregano halfway through the cooking. Discard the bay leaf. Peel, seed, and mash the jalapeno with a spoonful of the sauce and pass at the table so diners can add as much heat they like to their plates. - - - - - - - - - - - - - - - - - - - NOTES : Original recipe called for 3 tbsp. olive oil. Original recipe called for ground sirloin. I don't know that you'd need all the bread crumbs if you use ground turkey. This recipe was originally posted to the MC-recipe list. See my notes for the lowfat changes. I've not tried it but it sounds good. I think I'd use red bell peppers though. Just personal preference. You could try a mixture of beef and turkey I suppose. Don't know what that would do to the fat content. And if you feel you just have to have some beef flavor, add a little beef base to the meat. ~ Kristin * Exported from MasterCook * My Strawberry Smoothie Recipe By :Helen Deacey Serving Size : 2 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups sliced strawberries 1 cup 1% milk 16 ounces fat-free yogurt -- vanilla or strawberr * Put yogurt in freezer for 1/2 hour before making. Combine strawberries, skim milk and yogurt in a blender, process until smooth. Description: "A good start to the day! A very good source of Potassium.." S(Typed, Formatted & W.W. Points added): "Helen D. (hdeacey@home.com)" - - - - - - - - - - - - - - - - - - - NOTES : Total Fat 1, Fibre 4, Calories 219. WW Points - 4 Points * Exported from MasterCook * Nectarine Chutney #2 Recipe By : Serving Size : 8 Preparation Time :0:20 Categories : Condiments & Seasoning Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups nectarines (about 4) -- coarsely chopped 1 small onion (1/4 cup) -- chopped 1/3 cup golden raisins 1/4 cup cider vinegar 3 tablespoons packed brown sugar 1 teaspoon grated lemon peel 1 teaspoon crystallized ginger -- chopped 3/4 teaspoon ground allspice 1/4 teaspoon crushed red pepper Mix all ingredients in 3-quart saucepan. Heat to boiling; reduce heat to low. Simmer uncovered about 30 minutes, stirring occasionally, until thickened. Store tightly covered in refrigerator up to 2 months. Serve warm or cold with grilled chicken, pork, beef or lamb. ____________________ Please note, if you should change this recipe it will no longer be an approved Betty Crocker(r) Recipe. You may notice that the nutritional information calculated by MasterCook is different from the nutritional information listed in the Betty Crocker(r) cookbooks. Because MasterCook and Betty Crocker(r) use different nutritional analysis programs and different nutrient databases, variations in results are expected. S(Internet Address): "For more great ideas visit my Web site at: www.bettycrocker.com" Copyright: "(c) General Mills, Inc. 1997." Yield: "2 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : I usually buy a chutney. I have this thing for little jars!-) I have made chutney - it's fresh and lighter. Use raisins or golden currants or dried cranberries. But nothing TNT - I'm always making new! Cook Time: 30 min For a slightly different chutney, substitute peaches for the nectarines and orange peel for the lemon peel. * Exported from MasterCook * Nectarine Granita Recipe By :Mediterranean Light, Martha Rose Shulman (1989) p346 Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds ripe juicy nectarines -- (8 to 10) 1 tablespoon mild-flavored honey -- (such as clover or acacia) -- or sugar 3 tablespoons fresh lemon juice 1/8 teaspoon almond extract 1/4 teaspoon vanilla extract 1 egg white Blanch the nectarines and remove the skins. Pit and cut into quarters. Puree in a food processor or blender and blend in the honey or sugar, lemon juice, almond extract, and vanilla extract. Beat the egg white until it forms stiff peaks. Quickly beat into the nectarine puree. Transfer to a stainless steel bowl or ice trays without the dividers, cover, and place in the freezer. Every 2 to 3 hours, break up the granita with a fork or a food processor and return to the freezer It should not be frozen solid when you serve it, but should break apart easily. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : A granita is a fruit ice, made here by just pureeing the fruit with a very small amount of sweetening, folding in an egg white, and freezing until not quite solid. You break up the granita a few times with a fork or in a food processor during the freezing process so that it won't have too many ice crystals. I probably wouldn't use a raw egg white in the Granita due to the risk of contamination. I would try pasteurized egg whites. * Exported from MasterCook * Nonfat Frozen Yogurt Base Recipe By :Lisa Canjura-Clayton Serving Size : 12 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 quart yogurt cheese -- See directions 2 cans evaporated skim milk 1 tablespoon vanilla extract -- Or to taste 2 cups sugar -- or as needed 1 dash salt -- optional YOGURT CHEESE: Drain 1 quart of plain yogurt (without gelatin!) for 24 hours in the refrigerator. You can reserve the liquid for bread or a refreshing drink. (Bleah. I toss it.) The resulting yogurt cheese should be the consistency of soft cream cheese. In a mixer, blend yogurt cheese with the skim milk until smooth. Add the rest of the ingredients. Add optional ingredients as wanted (below), place in ice cream freezer as per manufacturer's instructions (or per your experience, if your manufacturer's instructions turn out to be idiotic). OPTIONS: I've added 3-4 really ripe mangoes, and substituted a cup of light brown sugar for the regular sugar. That's been a HUGE hit. You can add stuff to your heart's delight-- chocolate, chocolate chips, fruits, peppermint candy, different kind of extracts, vegetables, small animals, children. Be creative! Description: "An experiment that finally went right" From Lisa Canjura-Clayton - - - - - - - - - - - - - - - - - - - NOTES : I played around with nonfat frozen yogurt a couple of summers ago. I have a 4-qt. ice cream freezer, and wanted to do something with it. My first try was a (low-fat) chocolate chip frozen yogurt, using Scharffen Berger chocolate. I used a 1/2 and 1/2 mixture of nonfat evaporated milk and nonfat yogurt. The taste was, as my good friend Heidi put it, "a tangy mix of chocolate and Lemon Pledge." But, I live, I learn, and this next experiment came out really nicely. It tastes really rich, but with very little fat: * Exported from MasterCook * Old-fashioned Molasses Bread Recipe By :Anne Lindsay Serving Size : 36 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup all-purpose flour 1 cup whole-wheat flour 1/2 teaspoon salt 1/2 teaspoon baking soda 2 teaspoons baking powder 2/3 cup skim dry milk 1/3 cup wheat germ 1/2 cup packed brown sugar 1/4 cup chopped nuts 1/2 cup raisins 1/3 cup chopped dried apricots -- finely chopped 3 medium eggs 3/4 cup orange juice 1/2 cup vegetable oil 1/2 cup molasses 2 medium bananas In a large bowl, combine flours, salt, baking soda, baking powder, skim milk powder, wheat germ, brown sugar, nuts, raisins and apricots. In food processor with metal blade in blender, or using electric mixer, whirl eggs until foamy. Add orange juice, oil, molasses and bananas; process until mixed. Pour into dry ingredients and stir just until moistened. Pour into two 8 x 4-inch greased pans. Bake in 325°F. oven for 1 hour or until firm. Let cool on wire rack, then remove from pan to cool completely. Makes 2 loaves (18 slices per loaf) Description: "Moist and full of flavour, this bread keeps well. Serve for brunch or lunch with salad or soup." Source: "Smart Cooking (Quick and Tasty Recipes for Healthy Living)" S(Typed, Formatted & W.W. Points added): "Helen D. (hdeacey@home.com) June 14, 2000" Yield: "36 slices" (2.5 Points) - - - - - - - - - - - - - - - - - - - NOTES : According to cookbook calories per slice 101, 3.7grams fat per slice. 2 slices are a good source of fibre. According to MC: 115 calories, 1g fibre, 4g fat. * Exported from MasterCook * Onion Relish Marinade Recipe By :Sunset More Low Fat Recipes Serving Size : 1 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium orange -- in segments chopped zest of orange juice from orange 1 large red onion -- minced 2 cups dry red wine 1/2 cup beef broth 1/2 cup golden or dark raisins 1/4 cup raspberry vinegar 1/4 cup balsamic vinegar -- or all raspberry vinegar 2 tablespoons minced fresh ginger 1/4 cup sugar 1 tablespoon dijon mustard With a vegetable peeler or sharp knife, remove peel (colored part only) from 1 medium-size orange. Finely chop peel and place in a 4 to 5 quart pan. Cut off and discard remaining peel and white membrane. Holding orange over pan, cut between membranes to free segments; drop segments into pan. Squeeze juice from membranes into pan; discard membranes. To pan add 1 large red onion, minced; 2 cups dry red wine; 1/2 cup beef broth; 1/2 cup golden or dark raisins; 1/4 cup each raspberry vinegar and balsamic vinegar (or all raspberry vinegar); 2 tablespoons minced fresh ginger; 1/4 cup sugar; and 1 tablespoon Dijon mustard. Per Serving: Calories 272 Protein 26 g Carbohydrates 30 g Total Fat 6 g (2 g. sat.) Sodium 157 mg % calories from fat 19 Cholesterol 76 mg From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange Apricot Loaf Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cups whole wheat flour 1 cup all-purpose flour 2/3 cup packed brown sugar 2 teaspoons baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1 medium orange -- seedless, unpeeled 2 eggs 3/4 cup skim milk -- approx 1/4 cup vegetable oil 2 teaspoons vanilla 3/4 cup chopped dried apricots 2 teaspoons icing sugar In large bowl, combine whole wheat and all-purpose flours, sugar, baking powder, baking soda and salt; set aside. In food processor or blender, mince orange into small pieces. Using on/off motion, blend in eggs, milk, oil, and vanilla; pour into measure and add more milk to make 2 cups. Pour over dry ingredients; sprinkle with apricots. Stir just until moistened. Spread in greased 8 x 4-inch loaf pan. Bake in centre of 350° F. oven for 1 hour to 1-1/4 hours or until tester inserted in centre comes out clean. Let coal in pan on rack for 15 minutes; turn out onto rack and let cook completely. Dust with icing sugar. (Slices can be individually wrapped in plastic wrap and frozen in airtight container for up to 1 month; or wrap and free whole.) Makes 1 loaf or 12 slices. Description: "This muffinlike loaf is ideal for a brunch or to serve with tea. if using a dark pan, check after one hour as loaves bake slightly faster in dark pans." Source: "Canadian Living Magazine, May 1998 pg130" S(Typed, Formatted & W.W. Points added): "Helen D. (hdeacey@home.com) June 14, 2000" Yield: "12 slices" (4.5 Points) - - - - - - - - - - - - - - - - - - - NOTES : Nutritional Summary as per magazine: Per slice 234 calories, 6g protein, 6g total fat (1g sat. fat) 42g carbohydrate, 4g fibre, 37mg cholesterol, 211 mg sodium. * Exported from MasterCook * Pasta With Shrimp And Vidalia Onion Oriental Recipe By :Light & Luscious Recipes with Sweet Vidalia(r) Onions Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces uncooked fettuccine 1/2 cup soy sauce 1/4 cup rice wine vinegar 1/4 cup water 1 teaspoon ground ginger 1 tablespoon sesame oil 1/8 teaspoon ground red pepper 5 cups Vidalia onion wedges 1 cup red bell pepper chunks (1-inch) 1 pound extra large shrimp -- peeled and deveined 2 teaspoons cornstarch Cook fettuccine according to package directions; drain; place in a large bowl and set aside. Preheat broiler. Meanwhile, in a bowl combine soy sauce, vinegar, 1/4 cup water, ginger, sesame oil and ground red pepper. On a rack of a broiler pan place Vidalia onion and red bell pepper. Lightly brush vegetables with soy mixture. Broil until vegetables just start to soften, about 3 minutes; turn and push to side of pan. Place shrimp in a single layer on broiler pan. Lightly brush with soy mixture. Broil until shrimp turn pink, about 1 minute; turn and broil until cooked through, about 1 minute longer. Add shrimp and vegetables to pasta. In a small saucepan combine cornstarch and remaining soy mixture until smooth; bring to a boil, stirring constantly, until thickened about 1 minute; boil and stir 1 minute longer. Toss with pasta; serve immediately. Sprinkle with toasted sesame seeds, if desired. Per portion: 413 calories, 30 gm protein, 56 gm carbohydrate, 8 gm fat, 2,218 mg sodium, 194 mg cholesterol Source: "L.G. Herndon Jr. Farms, Inc., Lyons, Georgia" S(Internet Address): "http://www.vidaliasfinest.com/voc-rec.htm" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Peach Yogurt Sherbet Recipe By :Mediterranean Light, Martha Rose Shulman (1989) p348 Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound ripe peaches -- (4 to 5) 1 small medium-ripe banana 1 cup plain low-fat yogurt 1 tablespoon mild-flavored honey -- (such as clover or acacia) 2 teaspoons vanilla extract freshly grated nutmeg (optional) Blanch the peaches in boiling water for 20 seconds. Refresh under cold water and remove the skins. Remove the pits and slice. Peel and slice the banana. Freeze the fruit in plastic bags. When frozen solid, remove from the freezer and pound to break into chunks. Place the yogurt, honey, and vanilla in a food processor. Add the frozen fruit. Using the pulse action, process until the fruit is mashed. Then turn on the processor and blend until you have a smooth puree. Add nutmeg, if you wish, and serve. Or return to the freezer until ready to serve. If the mixture freezes solid, allow to soften for 30 minutes in the refrigerator before serving. The sherbet will keep for several weeks in the freezer. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : This sherbet tastes rich, but it's actually very low in fat, thanks to the yogurt. The sweetening here comes from the banana, a very small amount of honey, and the natural sweetness of the peaches. * Exported from MasterCook * Penne With Chili And Lime Dressing Recipe By :BBC Vegetarian Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces penne pasta 1 tablespoon olive oil 2 cloves garlic -- crushed fresh red chili pepper -- minced or red pepper flakes -- to taste 1 bunch green onions OR equivalent amount of leek -- trimmed and diced 4 zucchini -- trimmed and sliced 1/2 cup dry white wine 1 lime -- juice and zest 4 tablespoons yogurt substitute for creme fraiche -- up to 1/2-cup salt and black pepper fresh basil leaves -- sliced Cook the pasta. Drain the pasta and set aside. Meanwhile, heat the olive oil in a large pan, add the garlic, chile pepper and onion. Saute about 2 minutes, turning once or twice until softened slightly. Add the zucchini and sauce for 2 minutes. Add the wine, lime juice and zest and cook for 2 minutes. Add the pasta. Toss and heat thoroughly. Add the basil. Remove from the heat. Add the creme fraiche substitute, salt and pepper to taste. Serve at once. Changes: The recipe was adapted from the listed source which used green onion, and 1/4-cup of real creme fraiche per serving. Description: "Fresh vegetarian pasta entree" Source: "BBC Good Food: Vegetarian 1999-Feb" S(Tested by): "Hanneman 2000-May" - - - - - - - - - - - - - - - - - - - NOTES : We liked this!-) It might be a little dry for some. It's a fast meal. Could be super fast if we plan ahead and have the pasta cooked and ready to add. The original recipe used real creme fraiche; we used a lowfat alternative. This would pack well for a lunch and tastes good at room temperature. Creme fraiche substitute: Mix 2 tablespoons of plain fat free yogurt with 1 teaspoon fat free half. EACH serving: 397 cals, 4g total fat (9%), 6g fiber. 7pts. Tested with several pinches of red pepper flakes and the yogurt substitute for creme fresh. The flavor was very refreshing and a little too hot, even for our tastes. Nothing competes with the pepper. If you do not like chile pepper, substitute a little fennel. A Pasta Lover's entree. Make the pasta ahead. * Exported from MasterCook * Penne With Sausage, Peppers And Broccoli Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound Italian sausage 4 cups penne pasta 1 bunch broccoli 2 medium sweet red peppers -- coarsely chopped 1/2 cup grated Parmesan cheese SQUEEZE sausage meat out of casings into large skillet; cook over medium heat, mashing to break up, for 6 to 8 minutes or until no longer pink. Transfer to paper towel-lined plate. Meanwhile in large pot of boiling water, cook penne for about 8 minutes or until tender but firm. RESERVING 3/4 cup of the cooking water, drain pasta and return to pot. Stir in 1/2 cup of the cooking water; cover and keep warm. CUT florets from broccoli; peel and slice stalks. Add to skillet along with red peppers; cook stirring for 1 minute. Stir in remaining pasta water and bring to boil; cover and cook for 4 to 5 minutes or until tender-crisp. RETURN sausage to pan and warm thorough. Add to pasta along with 1/4 teaspoon pepper; toss to combine. Serve sprinkled with cheese. Makes 4 servings. Description: "This quick supper is easily halved to serve two or three people. Use hot sausage for a flavourful boost of heat and accompany the pasta with crusty bread and a green salad." Source: "Canadian Living Magazine, August 1999" S(Formatted & Typos by): "Helen D (hdeacey@home.com), June 20, 2000" - - - - - - - - - - - - - - - - - - - NOTES : As per magazine, nutritional analysis: about 675 calories, 36g protein, 27g total fat, 9g sat. fat, 73g carbohydrate, 7g fibre, 55 mg. cholesterol, 1114mg sodium * Exported from MasterCook * Peppered Blueberry Dessert Salsa Recipe By :North American Blueberry Council Serving Size : 9 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Salsa Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups fresh blueberries 1 1/2 cups diced mixed fruit cantaloupe, apple, pineapple or kiwi 2 tablespoons lime juice 1 1/2 tablespoons sugar -- or to taste 1 teaspoon grated lime peel 1/2 teaspoon ground allspice 1/8 teaspoon ground red pepper 1/8 teaspoon ground black pepper 1/8 teaspoon salt In a small bowl, combine blueberries, mixed fruit, lime juice, sugar, lime peel, allspice, red and black peppers and salt. Serve immediately over pound cake or ice cream; or refrigerate, covered, up to 4 hours. Nutrition information per serving: 1/2-cup serving: 55 calories, 0.5 grams protein, 0 fat, 14 grams carbohydrate. Serving Ideas : Dress up sliced pound cake or vanilla ice cream; spice up a sorbet, sponge cake or frozen yogurt Description: "A spirited blend of red pepper, black pepper and allspice sets off the sweetness of blueberries." Source: "Associated Press 2000-06" Yield: "4 1/2 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pickled Jalapenos Recipe By :http://www.rahul.net/fatfree/ Serving Size : 1 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Fresh chiles -- (jalapenos or serranos) Carrots Cauliflower -- (I use one head only) Onions Garlic -- (1/4 of a head per jar) The following spices on each jar: 1 Bay entire leaves -- (1 to 2) 2 cloves 2 pepper corns -- (2 to 3) 1 little piece of cinnamon 1/4 tsp mustard seed salt white vinegar -- (I use like 1/2 gallon for eight 1 -- pint jars). Slice the carrots in rounds. Brake the cauliflower in small pieces and cut the onions in chunks. I cut garlics in such a way that the teeth? are in halfs. I like to use entire chiles but I always punch them with a toothpick, so the flavor comes out. If you want you can slice them in longitudinal cuts, which is the traditional way. I heat a little bit of oil (like 3 or 4 tablespoons) and place all the vegetables at the same time and mix everything until all the vegetables are covered with a thin layer of oil. Then I fill the jars with the vegetables (the jars by then already have the spices and salt). Apart, I heat the vinegar and when it is boiling I pour it over the vegetables. I close the jars (following the traditional preserving instructions) and let them boil closed for 15 minutes. I let stand the pickles for at least a week. Before coming to the states I preserved in this way like 5 jars with only fresh "piquin chiles" and I have been using them for the last year, by adding here the vegetables, this works wonderful, because we have had very flavorful pickles for long time. I hope you enjoy this recipe. Fatfree mailing list From: dgarland@cdplus.com From KimberlyK - - - - - - - - - - - - - - - - - - - NOTES : I know about those lovely jalapenos and carrots!!! This is the recipe that _I_ use but instead of doing the oil thing like they mention I just skip that part and it comes out just great. --- In response to the question how to preserve Jalapenos (or any other chile). The following is the recipe I obtained originally from my cooking class in high school in Mexico, but I made some modifications because the chiles were always too cooked. As to how to dry chiles, that is a question that can be answered only by experimenting, since as a Mexican I am use to find any kind of chiles any time in the market very cheap, and I would think most of the Mexicans wouldn't know how to dry them.... Any way, I have a very good recipe for chipotles (dry jalapenos) once I am able to understand how this system works... Please note that I don't give the exact amounts because they would vary depending on what you want to get, but keep in mind that the important thing always would be the spices. * Exported from MasterCook * Pickled Yellow Squash Recipe By :The Mustard Book, Jan Roberts-Dominguez Serving Size : 1 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups yellow squash -- cut into 1/4 or /12 inch chunks 1 1/2 cups water 1 1/2 cups distilled vinegar 2 teaspoons yellow mustard seed 1/2 teaspoon salt Place the squash chunks in a clean jar. combine the water and vinegar and pour over the chunks. Add the mustard seeds and salt. Cap tightly and hold in the refrigerator for at least 3 days before using. It will keep for up to several weeks. Makes 1 quart. - - - - - - - - - - - - - - - - - - - NOTES : This is delicious in cold vegetable soups or in three bean salads. * Exported from MasterCook * Pineapple Granita With Sambuca Recipe By :Lean Italian Meatless Meals, Anne Casale Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 20 ounces canned pineapple chunks -- in unsweetened juice 1 cup water 1/3 cup sugar -- superfine 2 tablespoons fresh lemon juice 3 tablespoons sambuca -- or anisette Strain pineapple thoroughly; reserve juice. Measure 1 cup juice and put it and water and pineapple in food processor. Run machine until pureed. Add sugar and stir vigorously with a whisk until sugar ins dissolved. Whisk in lemon juice. Spoon into ice cube trays and freeze until firm, about 4 hours or overnight. Pop ice cubes out of trays and puree until smooth. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Plum Pierogis Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Jewish Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Pierogis: 2 Eggs 4 cups potatoes -- grated while raw 2 cups Flour 1 teaspoon Salt Sauce: 1/2 cup Sweet cream 1/4 cup Sugar 1 tablespoon Butter -- (heaping tablespoon!) 1/2 teaspoon Cinnamon Pierogis: Pour brown water off potatoes. Add eggs, flour, salt and mix thoroughly. Make a long narrow roll on a floured board. Cut into 1" pieces and into the center of each press a whole plum. Pull up edges of dough and seal. Drop into boiling salted water and cook for 8 to 10 minutes, until they come to the surface. Sauce: Mix all ingredients together and heat. When dumplings are done open with two forks, pour sauce over them. You may substitute 4 cups of mashed, cooked potatoes for the raw potatoes and add 1 tablespoon of milk. These may be filled with other things to make them a meal vs. a dessert, and fried in butter or deep fried. Cuisine: "Polish" Source: ""Treasured Polish Recipes For Americans" by Sokolowski" Copyright: "Polanie Publishing Co.; ISBN: 0685226506 * June 1981" From "Christine F. Muehling" - - - - - - - - - - - - - - - - - - - NOTES : No servings amount was given. The 1 stands for 1 batch of Pierogis. * Exported from MasterCook * Porcini Risotto Recipe By :Dr. Weil Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Rice Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup dried porcini mushrooms 3 cups warm Vegetable Stock -- (3 to 4) 1 tablespoon extra-virgin olive oil 1 small onion -- minced 1 cup Arborio rice salt and pepper to taste 2 teaspoons truffle-flavored olive oil (optional) 1/4 cup grated fresh Parmesan cheese (optional) 1. Rinse the dried mushrooms in cold water, drain, and add to warm vegetable stock to soften. 2. In a large skillet, heat the olive oil over medium heat and saute the onion until soft. Add the rice and stir to combine. Add the mushrooms, cut into smaller pieces if necessary. Reduce heat to medium-low. 3. Add the stock, one ladleful at a time, as you stir the rice. As the rice absorbs the liquid, add more. After 15 minutes, test the rice for doneness. 4. When the rice is tender but not mushy, remove from heat, season to taste with salt and pepper, and add truffle-flavored olive oil and grated Parmesan cheese, if desired. Source: "http://www.eatingwell.net/rcp_porcini_risotto.shtml" S(Formatted by Whome40@aol.com Jun 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : Servings: 4. Calories 411, fat 9 g (19.5% of calories from fat), saturated fat 2 g, protein 12 g, carbohydrate 70 g, cholesterol 6 mg, fiber 2.5 g Nutritional benefits: Medium-glycemic-index carbohydrate; monounsaturated fat; micronutrients * Exported from MasterCook * Potato Carrot Kugel Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Eat-LF Mailing List Jewish Potatoes Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 medium baking potatoes -- peeled, 18 to 24 -- ounces 1/3 cup Egg Beaters(r) 99% egg substitute -- thawed 3 tablespoons matzo meal -- or cracker meal 1 teaspoon baking powder 1/2 teaspoon sugar 1/2 teaspoon salt 1/4 teaspoon coarsely ground pepper 4 teaspoons oil 2 cups shredded carrots 1/3 cup chopped onion 3 tablespoons finely chopped fresh parsley HEAT oven to 375F. Spray 12 muffin cups with nonstick cooking spray. SHRED potatoes with grater or in food processor bowl with shredding disk. Immediately place shredded potatoes in bowl; cover with cold water to prevent browning. IN medium bowl, beat egg product lightly. Add matzo meal, baking powder, sugar, salt, pepper and oil. DRAIN potatoes. Spread on clean towel; squeeze to remove as much water as possible. Add potatoes, carrots, onion and parsley to egg mixtures; blend well. Spoon mixture evenly into spray-coated muffin cups; pack in lightly. Cover loosely with sheet of spray-coated foil. BAKE at 375F. for 20 to 30 minutes or until firm to the touch. Carefully loosen with knife; remove from muffin cups. SERVE hot with chunky applesauce. Description: "Individual molds of savory potato kugel are easy to serve at a party." Source: "Pillsbury Fast and Healthy Magazine Nov/Dec 1995 (Healthy Holidays)" S(Typed, Formatted & W.W. Points added): "Helen D (hdeacey@home.com) June 27, 2000" - - - - - - - - - - - - - - - - - - - NOTES : Nutritional Data from Cookbook Serving Size 1/12th of Recipe. Calories 80, Total Fat 2g, (16% CFF), Dietary Fibre 1g. WW Points: 1.5 * Exported from MasterCook * Potato Pizzas Recipe By :Wellness Lowfat Cookbook, Univ of Ca. Et Al. 1994 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pizzas & Calzones Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package dry yeast 2 1/3 cups unbleached all-purpose flour -- approximately 1 tablespoon margarine -- melted 1/2 teaspoon salt -- approximately 1/2 pound small red potatoes 1 medium red onion 4 firm-ripe plum tomatoes 1 tablespoon cornmeal 1 tablespoon olive oil 1 tablespoon grated Parmesan cheese 1 teaspoon dried oregano -- crumbled 1/4 teaspoon ground black pepper 1/4 cup chopped fresh parsley Place the yeast in a large bowl and add E cup of warm water (105-115) and stir to combine; set aside 3 to 5 minutes. Add 1/3 cup of the flour and stir until smooth, then add the margarine, 1/2 teaspoon of salt and the remaining flour, and stir until the mixture forms a cohesive dough. Transfer the dough to a lightly floured board and knead 5 to 10 minutes, or until the dough is smooth and elastic. Place the dough in a medium-size bowl, cover it with a damp kitchen towel and set it aside in a warm place to rise 1 hour, or until the dough is doubled in bulk. Meanwhile, wash the potatoes, place them in a small saucepan with cold water to cover and bring to a boil over medium-high heat. Reduce the heat to medium and simmer, uncovered, 10 to 15 minutes, or until the potatoes are just tender when pierced with a sharp knife. Drain the potatoes and set them aside to cool. When the dough has risen, punch it down and divide it into 4 equal pieces. Wrap each piece in plastic wrap and refrigerate until needed. Peel the onion, then cut the tomatoes, onion and potatoes into 1/4-inch-thick slices; cover them loosely with plastic wrap and set aside. Preheat the oven to 500. Dust a work surface and a rolling pin with cornmeal. Roll each portion of dough into a ball, flatten it into a disk, then roll it out to a 7-inch circle about 1/8 inch thick. Place the circles of dough on a nonstick baking sheet. Top each pizza crust with onions, then with potato and tomato slices. Drizzle the oil over the pizzas, then sprinkle each one with Parmesan, oregano, pepper and a pinch of salt. Bake the pizzas 10 minutes, then reduce the oven temperature to 400 and bake 5 to 7 minutes more, or until the crusts are golden. Sprinkle the pizzas with parsley and serve. Makes 4 servings: each calories 407 * calcium 54 mg * total fat 8 g * iron 5 mg * saturated fat 1 g * potassium 460 mg * cholesterol 1 mg * beta carotene trace * sodium 301 mg * vitamin C 19 mg * dietary fiber 5 g * vitamin E 3 mg Source: "UC-Berkeley Wellness online" S(Internet Address): "http://www.berkeleywellness.com/html/wrFeatured.html" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : When not laden with fatty sausage, a heavy layer of high-fat cheese and lots of oil, pizza makes an ideal dinner. This vegetable-topped, cheese-dusted pie is a good source of niacin and potassium, and it also supplies more than 5 grams of dietary fiberabout one-fourth of the recommended daily amount. * Exported from MasterCook * Quick And Lean Chicken Mushroom Stroganoff Recipe By :http://www.franklinfarms.com/recip.htm#anchorLMeal Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tsp vegetable oil -- divided 1 lb boneless skinless chicken breast halves 12 oz fresh white mushrooms -- sliced -- (about 3-3/4 cups) 1 cup thinly sliced onion 1/2 cup reduced-fat sour cream 1/4 cup chicken broth or water 2 tbsp chopped fresh dill -- (or 2 tsp dried) 1 tsp salt 1/4 tsp ground black pepper In a large nonstick skillet, over medium heat, heat 1 teaspoon of the oil. Add chicken; cook until golden brown and cooked through turning once, 7 to 10 minutes. Remove chicken; cover to keep warm. In same skillet, heat remaining 1 teaspoon oil. Add fresh mushrooms and onion; cook stirring occasionally, until tender, about 5 minutes. Reduce heat to low; stir in sour cream, chicken broth, dill, salt and black pepper. Add reserved chicken; cook until heated through, about 5 minutes. MENU SUGGESTIONS Serve with rice and lemon-tanged fresh asparagus and angel food cake drizzled with chocolate sauce for dessert. From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ranch Chicken Wraps Recipe By :Kristin Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 pounds skinless boneless chicken breasts vegetable cooking spray 1/2 package Old El Paso Reduced Sodium Taco Seasoning Mix 1/2 cup cultured buttermilk -- lowfat 1/4 cup fat-free mayonnaise 1 tablespoon minced fresh dill weed 2 tablespoons fresh lime juice 2 cloves garlic -- minced 6 fat-free flour tortillas 3 cups romaine lettuce -- sliced 1/4" thick 3 cups diced tomato Slice the chicken into 1/4" shreds. Place in a mixing bowl, spray with Pam. Toss with 1/2 pack of taco seasoning mix. Heat a nonstick skillet over medium heat. When hot spray with Pam. Add chicken and cook until no longer opaque. Add about half the sauce and cook to heat through. Serve remaining sauce on the side. To assemble, divide chicken, romaine, and tomatoes among the tortillas. Top with sauce and roll-up. To make sauce: Combine buttermilk, mayo, dill, lime juice and garlic. Whisk. Description: "The only thing wrong with this recipe is that it's too good. I'm tempted to overeat." Source: "Inspired by Spicy Ranch Chicken Wraps, Cooking Light p 130 June 2000" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I didn't have any fat-free tortillas so I stuffed everything in a pita. You could add some reduced fat cheese if you like. I don't have the NA for the taco seasoning so it's been omitted. If you like your food spicy, add some minced jalapeno to the sauce. This recipe can be easily scaled up or down depending on how many you are feeding. It's good lukewarm too. * Exported from MasterCook * Raspberry Frozen Yogurt Recipe By :Frozen Yogurt Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup lowfat 1% milk 1/2 cup sugar 3 tablespoons light corn syrup 8 ounces egg substitute, frozen -- thawed 2 cups fresh or frozen unsweetened raspberries 1 cup plain low-fat yogurt -- stirred In medium saucepan, combine the milk, sugar and corn syrup. Stir in egg substitute; whisk until smooth. Cook and stir over moderate heat until mixture is very thick; remove from heat. In a blender or food processor fitted with metal blade, puree berries; strain and discard seeds. Stir strained berries and yogurt into cooked mixture. Freeze in ice cream maker according to manufacturer's directions. Makes 1 quart Each one-half cup: 161 cals, 2g fiber, 4g fat Source: "Mable and Gar Hoffman (1990 Fisher)" Yield: "1 quart" From PatHanneman - - - - - - - - - - - - - - - - - - -