* Exported from MasterCook * Substitutions Fat Free White Sauce Recipe By :Reid Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tsp Butter Buds(r) -- dry 3 Tablespoons Cream Of Rice 1 1/2 Cups skim milk 1 Dash white pepper Combine milk, white pepper, and butter buds in a saucepan and bring to a boil. Add cream of rice and stir for 30 seconds. Remove from heat, cover and let stand for 5 minutes. Beat until smooth with a wire whisk. Makes 4 servings. >From: Reid >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Substitutions Mock Sour Cream Recipe By :Reid Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup cottage cheese 1 Tablespoon buttermilk 1 Tsp lemon juice The drier the cottage cheese the better. Drain and rinse if necessary. Blend until smooth in a blender. Add buttermilk and fresh lemon juice. NUTRITIONAL INFORMATION PER TABLESPOON: Cal 13; fat trace. >From: Reid - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Summer Salad, California Style Recipe By :Christy Harden Smith, AOL, Lowfat Chat Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cans white beans -- (14-oz.) drained & rinsed 1/2 cups. red onions -- minced 1/2 cups. yellow bell peppers -- seeded & chopped 2 Tbsp. chopped fresh parsley 1 clove garlic -- minced 1/4 cups. sun-dried tomatoes -- drained of oil, chopped 6 oz. canned solid white tuna -- packed in water 1/2 tsp. freshly ground pepper 1/2 tsp. dried basil -- crushed or 1 Tbsp. minced fresh basil Juice of 1 lemon -- or 2 tbsp bottled lemon juice In medium glass bowl, combine all ingredients & gently mix to combine. Refrigerate at least four hours before serving. Serves 6. 147 calories per serving. 1 g fat. 8% of calories from fat. MC formatting by bobbi744@acd.net ICQ# 12099532 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sushi Shrimp Salad Recipe By :Sunset 6-95 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Salad Dressings Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups Cooked medium-grain white rice -- at room temperature 2 cups cucumber -- Diced seeded 1 cup frozen peas -- Thawed 1/2 cup radishes -- Thinly sliced 1/4 cup green onions -- Sliced --- 1 pound cooked large shrimp -- (31 to 35 per lb.) -- Cooked peeled and deveined 1 1/2 quarts fresh spinach leaves -- rinsed and crisped 1 Whole radishes Salt --- Sushi Dressing: 1/2 cup Seasoned rice vinegar 2 tablespoons Fresh ginger -- minced 2 tablespoons Prepared horseradish 2 tablespoons Asian sesame oil In a large bowl, combine cooked rice, cucumber, peas, sliced radishes, onions, and dressing. Gently mix in shrimp. Arrange spinach leaves on a platter and spoon sushi salad into the center. Garnish with whole radishes. Season to taste with salt. From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : This sounds great to me, and easier than trying to roll sushi! * Exported from MasterCook * Sweet And Sour Shitakes With Green Tomatoes Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons Rice Vinegar 2 Tablespoons Low-Sodium Soy Sauce 1 Tablespoon Brown Sugar 1 1/2 Teaspoons Dark Sesame Oil 1/2 Teaspoon Ground Ginger 1/8 Teaspoon Ground Red Pepper Vegetable Cooking Spray 2 Cups Shiitake Mushrooms -- Sliced 4 Medium Green Tomatoes -- Peeled And Wedged 1 Medium Red Onions -- Cut Into 8 Wedges Combine first 6 ingredients; stir well. Place a wok or large nonstick skillet coated with cooking spray over medium-high heat until hot. Add mushrooms; stir fry 2 minutes. Remove from pan; set aside. Recoat skillet with cooking spray. Add tomatoes; stir fry 3 minutes. Remove from pan; set aside. Recoat skillet with cooking spray. Add onions; stir-fry 2 minutes. Return mushrooms and tomatoes to pan. Add vinegar mixture. Bring to a boil, and cook 30 seconds, stirring constantly. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet Heat Tomato Soup Recipe By :Prevention's Freezer Cookbook - For the Freezer Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 small sweet red pepper -- chopped 1 small onion -- chopped 3 cloves garlic -- minced 1 teaspoon olive oil 4 cups frozen defatted chicken stock -- thawed 3 cups chopped tomatoes 1 small jalapeno peppers -- seeded and minced -- (wear plastic gloves when handling) 1 tablespoon honey 1/4 cup lowfat sour cream In a Dutch oven, combine the red peppers, onions, garlic, oil, and 1/2 cup of the stock. Cook, stirring, over medium-high heat for 5 minutes, or until the onions are soft but not browned. Add the tomatoes, jalapeno peppers, honey, and the remaining 3 1/2 cups stock. Bring to a boil. Reduce the heat to medium and cook, stirring occasionally, for 25 minutes, or until thick. Process in a blender or food processor until smooth. Return to the pot. Add the sour cream and stir well. Heat through but do not boil. Make 6 cups, To freeze, pack the cooled soup in a freezer-quality plastic container. To use, thaw overnight in the refrigerator Transfer to a saucepan. Cover and cook, stirring frequently, over low heat for 15 minutes, or until hot. From SuzyWert@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This easy soup saves you 10c per serving over canned tomato soup, and it's much lower in salt and fat. The flavors blend even better after it's been frozen, so it makes an almost instant light supper. Here are 5 more recipes from the Prevention Freezer Cookbook. It is a great cookbook for cooking in bulk and freezing meals for lazy and busy cooks. Most of the freezer cookbooks rely on canned soup for the sauce -- and ground beef for everything else. I am sick of seeing umpteen versions of barfaroni, and this cookbook has a lot of other, less familiar, food choices in addition to having lower fat. * Exported from MasterCook * Sweet Potatoes (The Best Kept Secret Is Out) Recipe By :North Carolina Sweet Potato Commission, Inc. Brochure Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Sweet Potatoes & Yams Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Information Text Below Sweet potatoes pack a powerful nutritional punch. They're loaded with beta carotene and vitamin A, C and E - antioxidants that help prevent heart disease and cancer, bolster the immune system and may even slow the aging process by promoting good vision and healthy skin. Sweet Potatoes are: Fat and Cholesterol free Low in Sodium When eaten with the skin, they have more fiber than oatmeal Sweet Potatoes contain potassium, iron and vitamin B-6 All this for about 130 calories per medium sweet potato Sweet Potatoes are not just a holiday dish .they can be eaten raw or cooked and are perfect any time of the year. They are available year round, but are most abundant from September through June. Today 40 percent of the nations sweet potatoes are harvested in North Carolina, the sweet potato capital of America. When buying sweet potatoes, select firm, well-shaped roots; avoid those with soft spots or any signs of decay. Handle them carefully to avoid bruising. Store in a cool, dry, well, ventilated area 55 F with low humidity is best. Use within 2 weeks after purchase. Do not refrigerate sweet potatoes unless they've been cooked. Cold temperature can cause them to become bitter. Cooking Methods: First scrub skins, trim ends and cut out bruised spots. For best results, use a stainless steel knife as carbon blades may cause the sweet potato to darken. Bake: Prick several times with a fork and bake at 400 F. for 40-50 minutes or until tender. Microwave: Prick several times and microwave on High power for 4-6 minutes or until tender. Turn halfway through cooking time. For more than one, select sweet potatoes similar in size and increase cooking time. Steam: In a steamer, bring 1 1/2 inches of water to a boil. Place whole, unpeeled sweet potatoes in steamer basket, cover and steam for 40-50 minutes or until tender. To shorten cooking time to 30 minutes, peel and cut into 1 inch cubes. Boil: Place whole sweet potatoes in boiling water and cook until tender; about 35-45 minutes. Saute: Peel and cut into 1/4-1/2 inch thick slices or 1 inch cubes. Place pieces and 2 tablespoons butter or oil in a large skillet and cook, stirring frequently, over Medium-High heat until tender. Fry: Peel and cut into lengthwise strips about 1/4-1/2" thick. Place in oil that has been heated to 365 F. Fry until brown and tender. Remove from oil and drain on paper towels. Grill: Slice lengthwise into 1/4" thick slices. Place on grill. Turn once. Remove when tender. Fresh: Peel and slice into sticks and serve with your favorite dip, or grate and toss in a salad. To prevent cut sweet potato from turning brown, immediately rinse pieces in cold water. Place cut sweet potatoes in ice water or in a plastic bag with ice and refrigerate until ready to serve. They will remain crisp for up to 4 days. North Carolina Sweet Potato Commission, Inc. Brochure, The Best Kept Secret is Out MC formatting by bobbi744@acd.net ICQ# 12099532 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tex-mex Cheese Tortilla Wedges Recipe By :Prevention's Freezer Cookbook - For the Freezer Serving Size : 8 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup shredded nonfat mozzarella cheese 1 cup shredded low-fat extra-sharp Cheddar 1/2 cup chopped scallions 1/2 cup chopped fresh cilantro 8 flour tortillas -- (10" diameter) 1 medium tomato -- thinly sliced 1/2 cup nonfat plain yogurt or nonfat sour cream In a medium bowl, combine the mozzarella, Cheddar, scallions, and cilantro. Mix well. Divide the cheese mixture among 4 of the tortillas. Top with the tomatoes. Top each tortilla with another tortilla. In a 10" no-stick skillet over medium-high heat, cook each tortilla sandwich for 3 minutes, or until golden brown. Turn and cook for I minute, or until the cheese melts. Transfer each to a plate. With kitchen scissors or a serrated knife, cut each tortilla sandwich into 8 wedges. Top with the yogurt or sour cream. Makes 32 Freeze the cooled cooked tortilla sandwiches whole. Layer them Between sheets of freezer-quality foil, then wrap well in foil. To use, thaw overnight in the refrigerator, then reheat in the oven at 350'F for 15 minutes, or until hot. Cut into wedges, top with the yogurt; or sour cream. These are convenient to have tucked in the freezer for parties as well as for lunch or supper main dishes. This recipe makes enough to serve 4 as an entree, accompanied by soup and a green salad. From SuzyWert@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tex-mex Nachos Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 Pound Ground Round 1/4 Cup Sliced Green Onions 3/4 Cup Taco Sauce 1/4 Teaspoon Garlic Powder 1/8 Teaspoon Pepper 15 Ounces Kidney Beans -- Drained 8 3/4 Ounces Corn -- Drained 2 Ounces Fat-Free Baked Tortilla Chips 3 Cups Shredded Lettuce 1 Cup Chopped Tomato 1 Cup Cheddar Cheese, Lowfat -- Shredded 1/2 Cup Salsa 1/2 Cup Fat-Free Sour Cream Cook meat and green onions in a large nonstick skillet over medium-high heat until browned, stirring to crumble. Drain well, and return meat mixture to pan. Stir in taco sauce, garlic powder, pepper, beans, and corn, and cook until thoroughly heated. Spoon 1 cup meat mixture 1/2 cup chips, and top with 3/4 cup lettuce, 1/4 cup tomato, 1/4 cup cheese, 2 tablespoons salsa, and 2 tablespoons sour cream. Repeat with remaining ingredients. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tex-mex Tofu Burritos Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Mexican & Southwestern Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 1/2 Ounces Extra-Firm Light Tofu -- Cut Into 1/2" Cubes 1 Teaspoon Ground Cumin 1 Teaspoon Chili Powder 1/2 Teaspoon Ground Cinnamon 2 Teaspoons Cider Vinegar 2 Teaspoons Vegetable Oil 1 Cup Sliced Onion -- Separated Into Rings 1 Cup Red Bell Pepper -- Julienned 1 Cup Zucchini -- Julienned 1/2 Cup Black Bean Salsa 1/4 Teaspoon Salt 4 Nonfat flour tortillas 1/4 Cup Sliced Green Onions 1/4 Cup Low-Fat Sour Cream 1/4 Cup Lowfat Cheddar Cheese Place tofu in a shallow dish. Sprinkle with cumin, chili powder, cinnamon, and vinegar. Toss gently to coat; set aside. Heat oil in a large nonstick skillet over medium heat. Add onion, saute 2 minutes. Add bell pepper and zucchini; saute 4 minutes. stir in tofu mixture, salsa, and salt, cook 2 minutes, stirring occasionally. Remove from heat. Warm tortillas according to package directions. Spoon about 3/4 cup tofu mixture down center of each tortilla. Top with 1 tablespoon each of green onions, sour cream, and cheese; roll up. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Thai Beef On Orange Slices Recipe By :Prevention's Freezer Cookbook - For the Freezer Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Meats Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 large Navel oranges 1/2 small Onion -- minced 3 cloves garlic -- minced 1 tablespoon water 1/2 teaspoon oil 8 oz. extra-lean ground round beef 1 small jalapeno pepper -- seeded and minced -- (wear plastic, gloves, when handling) 2 tablespoons packed brown sugar 1 tablespoon low-sodium soy sauce 1/2 teaspoon cider vinegar 2 tablespoons minced fresh cilantro Peel the oranges. Cut each crosswise into 4 thick slices. Arrange on a platter. In a 10" no-stick skillet, combine the onions, garlic, water, and oil. Cook, stirring frequently, over medium-high heat for 3 minutes, or until the onions are soft but not browned. Add the beef. Cook and stir for 5 minutes, or until the beef is no longer pink. Add the peppers, brown sugar, soy sauce, and vinegar. Cook, stirring frequently, for 3 minutes, or until the liquid evaporates. Add the cilantro. Stir well to combine. Top each orange slice with the beef mixture. Makes 16 servings (appetizer) or 4 servings (light dinner) To freeze, pack the cooled cooked beef in 3 freezer-quality plastic container. Freeze for up to 3 months. To use, thaw overnight in the refrigerator. To serve: Microwave on high power for 5 minutes, or until hot. From SuzyWert@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This traditional Thai snack-spicy ground beef served on orange slices makes an unusual and refreshing appetizer. For authentic flavor, substitute Thai fish sauce for the soy sauce. In Asian stores or most supermarkets, fish sauce costs less than $1 per 16-ounce bottle. Here are 5 more recipes from the Prevention Freezer Cookbook. It is a great cookbook for cooking in bulk and freezing meals for lazy and busy cooks. Most of the freezer cookbooks rely on canned soup for the sauce -- and ground beef for everything else. I am sick of seeing umpteen versions of barfaroni, and this cookbook has a lot of other, less familiar, food choices in addition to having lower fat. * Exported from MasterCook * Thai Minced Chicken Salad Recipe By :Williams-Sonoma catalog Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Oriental Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups chicken stock 1 stalk lemongrass -- sliced In 1" pieces 1 piece fresh ginger root -- 2" piece -- peeled and sliced 2 whole boneless skinless chicken breasts -- cut into 1" pieces 4 scallions -- thinly sliced 1 red bell pepper -- diced 1 carrot -- diced 1/4 cup fresh lime juice 1/4 cup fish sauce 1 tablespoon soy sauce salt and pepper 3 tablespoons cilantro -- chopped 4 large Bibb lettuce leaves cilantro sprigs Place stock, lemongrass and ginger in a small saucepan and bring to a boil. Lower heat, cover and simmer 10 minutes. Add chicken and poach uncovered, stirring until opaque, about 3 minutes. Remove chicken; strain stock and reserve it for another use. In a bowl, mix together remaining ingredients except cilantro and lettuce. Add chicken and stir to coat. Stir in the cilantro. To serve: Place lettuce leaves on 4 plates. Mound chicken salad in centers. Drizzle with remaining dressing. Garnish with cilantro sprigs. Serves 4. From KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Thai Noodle And Vegetable Salad Recipe By :Pacific Light Cooking, Ruth Law Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Pasta Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces rice noodles -- 1/4-inch wide 1 teaspoon toasted sesame oil 1/2 cup fresh bean sprouts 1/2 cucumber 1 carrot 1/4 cup green onion -- chopped 1/4 cup chopped fresh cilantro -- or mint leaves red chili peppers, fresh or dried -- to taste -- (about 1/2 to 1-tsp red pepper flakes) 1 clove garlic -- minced 2 tablespoons rice vinegar 3 tablespoons fresh lime juice 2 tablespoons soy sauce -- or to taste (optional) 2 tablespoons sugar 3 tablespoons chopped dry-roasted unsalted peanuts 1. Soak the noodles in warm water for 20 minutes and drain. Meanwhile, rinse sprouts. Halve the cucumber lengthwise; remove seeds, and cut into 2-inch long julienne. Cut carrot into 2-inch long julienne. Prepare other ingredients as listed. 2. Bring 4 quarts of water to a boil. Add the noodles and stir to separate. When the water returns to a boil, cook until just tender to the bite, 1 to 2 minutes. Drain the noodles. Toss with the oil. 3. Toss the bean sprouts, cucumber, carrot, green onion, and half the fresh cilantro into the noodles. Combine the chilies, garlic, vinegar, lime juice, fish sauce, and sugar in a bowl. Add to the vegetables and toss to combine. Garnish with the remaining cilantro. Sprinkle with peanuts. Serve. Description: "Delicately flavored rice noodles supply counterpoint for vegetables dressed with a zesty sauce." Cuisine: "Thailand" Source: "Princeville Resort, Kauai, Hawaii" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Filipino-born Lilay Layaoen, specialist chef at the Princeville Resort on Kauai, serves the salad as a side dish for grilled foods. Add chopped grilled foods directly to the salad and serve as a main course. Soy sauce was substituted for the more traditional fish sauce. * Exported from MasterCook * Thai Seared Tofu Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup Chopped Fresh Basil 1/2 Cup Chopped Fresh Cilantro 1/2 Cup Low-Sodium Soy Sauce 1/2 Cup Fresh Lime Juice 1/4 Cup Chopped Fresh Mint 1 Tablespoon Minced Ginger 2 Tablespoons Molasses 1 Tablespoon Vegetable Oil 2 Teaspoons Curry Powder 1/2 Teaspoon Crushed Red Pepper 4 Garlic Cloves -- Minced 21 Ounces Reduced-Fat Firm Tofu -- Drained Vegetable Cooking Spray 6 Cups Cooked Vermicelli Basil Leaves -- Optional Combine first 11 ingredients in a medium bowl, and stir with a whisk until blended. Cut tofu cake crosswise into 4 slices. Place tofu in soy sauce mixture, and marinate in refrigerator at least 2 hours. Place a large nonstick skillet coated with cooking spray over medium high heat until hot. Remove tofu slices from marinade, reserving marinade. Add tofu slices to skillet, and cook 2 minutes on each side or until browned. Remove from skillet; set aside, and keep warm. Add reserved marinade to skillet, and bring to a simmer over medium high heat. Spoon noodles onto each of 4 plates, and top with tofu slices. Drizzle warm marinade over tofu and noodles. Garnish with flowering basil, if desired. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Thai Tofu Curry Recipe By :Complete Encyclopedia of Vegetables and Vegetarian Cooking Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 14 ounces tofu -- cubed 2 tablespoons light soy sauce 2 teaspoons peanut oil -- may be tripled ~paste~ 1 small onion -- chopped 2 green chiles -- seeded and chopped 2 cloves garlic -- chopped 1 teaspoon grated ginger root -- fresh -- or 1-tbs. fresh galangal 1 teaspoon grated lime rind 2 teaspoons ground coriander 2 teaspoons cumin seed -- crush 3 tablespoons chopped fresh cilantro 1 lime -- juiced -- or small lemon 1 teaspoon sugar 1 ounce creamed coconut -- dissolved in 2/3 cup boiling water -- or 2/3-cup coconut milk ~accompaniments~ 1 thin slices fresh red chili 1 thin half-slices lime fresh cilantro 3 cups cooked jasmine rice 1. Toss the tofu cubes in soy sauce and leave to marinate for 15 minutes or so. 2. Meanwhile prepare the paste. Put all the paste ingredients in a food processor and grind until smooth. 3. To cook, heat wok, add oil. Drain the tofu cubes and stir-fry at a high temperature until well browned on all sides and just firm. Drain on paper towels. 4. Wipe the wok clean. Pour in the paste and stir well. Return the tofu to the wok and mix it into the paste, reheating the ingredients as you stir. 5. Serve this dish with rice. Garnish. Description: "A mixture of Chinese and Indiana cuisines." Cuisine: "Thailand" Source: "Ingram, Denny and Richmond" S(Collection of): "kitpath@earthlink.net 6/99" Copyright: "1997 Anness Publishing Limited" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This recipe is intended for extra-firm tofu (not silken). Extra firm is drier and fries well. Cut tofu block into bite-sized pieces (about 3/4-inch cubes). * Exported from MasterCook * Tips For Food Safety Recipe By :Washington Post Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** To help reduce the risk of food poisoning during summer months: --Thoroughly chill all perishable foods before placing them in coolers or ice chests. This helps maintain cold temperatures longer in hot weather. --Don't partially cook food and then finish it later on the grill. This sets the stage for bacteria to grow. --Limit the time that perishable foods are kept at room temperature. The rule of thumb is that food be left unrefrigerated for no more than two hours if the temperature is below 85 degrees. If the temperature is above 85, don't allow food to be at room temperature for more than an hour. --Don't let raw meat or poultry juices or marinades come into contact with cooked food. --Refrigerate leftover salads and stews in shallow dishes that cool faster. URL: http://www.sfgate.com/cgi-bin/article.cgi?file=/chronicle/archive/1999/06/30 /FD89582.DTL (c)1999 San Francisco Chronicle Page 6/ZZ1 From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tomato Sauce #3 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Eat-Lf Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 5 cloves garlic -- minced (5 to 6) 1 medium onions -- finely chopped -- (1 to 2) 1 medium green peppers -- finely chopped -- (1 to 2) 1 basket fresh tomatoes -- cut into quarters, seeds squeezed out * 1/2 bunch parsley -- finely chopped 8 large basil leaves -- torn into pieces -- (8 to 10) salt to taste I usually take the whole garlic cloves, quartered onions and green peppers and pulse them until they're finely chopped. Either way, heat olive oil in large heavy stockpot. Add chopped garlic, onions and green peppers. Saute over medium low heat until tender but not browned. Meanwhile, load up the food processor with quartered tomatoes. Process each batch for about 1 minutes. Add pureed tomatoes to stockpot after the aromatics have softened. Raise heat to medium high. Continue adding batches of pureed tomatoes until they have all been processed. Add basil and parsley (oregano can be added at this point if desired). Bring to a boil, reduce heat to medium low and simmer until reduced by at least one third.** This will take a while but is necessary to avoid a watery sauce. When sauce is of desired consistency, add salt to taste. Cool slightly. Ladle into one quart freezer containers and let cool completely before covering the containers and freezing. Thaw sauce slowly in covered saucepan on low. Do not panic when you remove the lid and see a blob of tomato puree surrounded by water. Just stir and simmer a bit and it will not separate again. Pie's notes: * It is not necessary to skin the tomatoes. I have always found that the skins get ground up so finely in the food processor that you cannot tell they're there. If you're using a tomato with a thicker skin, though, you may wish to skin them first by making an X on the bottom of each tomato and plunging into boiling water for about 15-20 seconds. Using plum tomatoes will yield a thicker sauce. If I'm not using plum tomatoes I will include at least a few plums with whatever type of tomatoes I happen to be cooking. ** Some people add a carrot or a tablespoon of sugar at this point to help cut the acidity of the tomatoes. I like a tangy sauce so I have never done this. From "Williams, Pie" aka Patricia Williams - - - - - - - - - - - - - - - - - - - NOTES : I make fresh tomato sauce every summer and freeze quarts of it to enjoy all winter. I learned from my mom and have never made sauce using canned tomatoes. Except for a couple of tablespoons of olive oil to saute the aromatics in, this virtually a fat free sauce. The only draw-back to this recipe is that it's not exactly a recipe. As I said I learned from watching my mom and have never written this down. It's all done in the food processor and it's very easy. All amounts are approximate -- sorry for the vagueness, but this has never failed me. Feel free to play around with this recipe. You won't be sorry! * Exported from MasterCook * Traditional Summer Pudding Recipe By :Graham Kerr's Best Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups frozen unsweetened raspberries 1 1/2 cups frozen unsweetened blackberries 1 1/2 cups frozen unsweetened strawberries 1 1/2 cups frozen unsweetened blueberries 1/2 cup sugar 1/4 cup water 1 packet unflavored gelatin 8 slices hearty white bread -- crusts removed Garnish: 1 cup lowfat vanilla yogurt cheese -- (strained yogurt) 8 sprigs fresh mint Gently heat the berries and sugar until the berries are thawed and the sugar is dissolved. Remove them from the heat to ensure the berries do not cook. Pour the water into a small saucepan, sprinkle with the gelatin, and let sit for 1 minute. Cook on low heat until the gelatin is completely dissolved and then stir into the berries. Cut a circle from one of the slices of bread to fit into the bottom of a 6-cup bowl. Fit 6 bread slices around the sides of the bowl, overlapping them 1/4 inch. If the bottom of the bowl is smaller than the top, cut the bottom of the slices a little narrower than the top so the bread will fit in smoothly. Pour in the berries and cover the top with the remaining bread. Cover the top of the pudding with a saucer just smaller than the top of the bowl and weight it down with a heavy can. Let it sit in the refrigerator for at least 3 hours, or longer for better flavor saturation. You can even make this delicious dessert the day before you want to serve it and let it set overnight. Just before serving, run a rubber spatula around the edge of the pudding all the way down into the bowl. Cover the top with a plate and turn it over gently, easing the pudding out of the bowl onto the plate. To serve: Cut the pudding into 8 wedges and garnish with a dollop of the strained vanilla yogurt and a sprig of the fresh mint. From Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tropical Sunrise Smoothie Recipe By :Mountain High Yoghurt Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup French Vanilla Cream fat-free yogurt 1/2 cup crushed pineapple in juice -- do not drain 1 kiwi fruit -- peeled 1 frozen banana Combine in a blender and mix until smooth. Source: "www.meadowgold.com" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tuna And Vegetable Sandwiches Recipe By :Donna Deane Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 12 ounce can water-packed white meat tuna -- drained 1 tablespoon grated onion 1 cup sliced celery 1/4 cup low-fat mayonnaise 1/4 cup plain nonfat yogurt 1 cup frozen petite peas Salt -- pepper 4 slices nonfat Vienna bread or other nonfat bread -- about 1-inch thick Baby romaine leaves 1 carrot -- shredded * Break up tuna in bowl with wooden spoon. Stir in onion and celery. * Stir together mayonnaise and yogurt. Stir into tuna mixture. Stir in peas. Add salt and pepper to taste. Chill until ready to serve. * Top 1 slice bread with romaine leaves. Spread tuna salad over top. Top with shredded carrot. 4 servings. Each serving: 284 calories; 646 mg sodium; 16 mg cholesterol; 6 grams fat; 25 grams carbohydrates; 30 grams protein; 1.32 grams fiber. Source: "Low-Fat Cooking: Vegefy your tuna sandwich" Copyright: "LA Times Oct 21, 1998" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Water-packed tuna is an essential staple of the low-fat kitchen, a great thing to have on hand for last-minute meals. Often, I'll make tuna sandwiches for lunch or a light dinner. Instead of straight tuna salad--which typically requires a lot of mayonnaise--I add shredded carrot and frozen petite peas to the usual celery-onion-tuna mix. The peas add a great fresh taste to the salad. I use frozen peas because they thaw quickly without cooking, and they instantly chill down the sandwich mix. Be sure to use petite peas, not the larger variety. Low-fat mayonnaise and plain nonfat yogurt make the sandwich dressing, a combination that saves about 76 grams of fat when compared with the same amount of regular mayonnaise. When choosing bread for low-fat sandwiches, read the labels. One of my favorite Vienna-style breads has no fat. Put lots of romaine leaves on the bread for crunch and bulk before topping with tuna and lots of shredded carrots. Serve the sandwich open-faced ! to save on fat an * Exported from MasterCook * Turkey Burgers, Everyday Kitchen's Favorite Recipe By :Digital Chef Serving Size : 4 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 bunch scallions -- cut into 4 pieces 2 cups fresh shiitake mushrooms 1 1/4 pounds ground turkey breast 1 large egg 1/2 teaspoon dry mustard 1 tbsp Worcestershire sauce 1/4 teaspoon freshly ground black pepper 1 1/2 teaspoon salt 2 cup red onion -- thinly sliced 1 tbsp granulated sugar 2 tbsp red wine vinegar 1/2 head red leaf lettuce 4 fresh bakery rolls or buns 1) Prepare grill (or broiler). Place scallions in a food processor; pulse until chopped, about 10 pulses. Add mushrooms and pulse until chopped; about 10 pulses. 2) Add turkey, egg, mustard, Worcestershire sauce, pepper, and 2/3 of the salt; pulse until combined; about 30 seconds. 3) Divide mixture into equal parts. Shape into burgers. 4) Combine red onions with sugar, vinegar, and remaining salt in a medium-sized mixing bowl. Toss thoroughly to combine. Set aside to marinate for a minimum of 15 minutes. 5) Place burgers on grill or under broiler until golden-brown, about 5 minutes on each side. 6) Serve burgers with washed lettuce, marinated red onions, and mayonnaise on a toasted bakery roll. If desired, stir some pesto into your favorite mayonnaise to create a pesto mayonnaise spread. Serves 4 Estimated Time: 30min "This recipe is from one of our fellow employees, Tonya. She made these for the team one afternoon and we decided to put them on-line as one of our favorites. Serve them with a simple pesto or herbed mayonnaise. Simply stir some leftover pesto or chopped herbs into some mayonnaise. " Description: "Includes caramelized red onion relish." From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Turkey Burgers, Tasty Recipe By :Joe Famularo Serving Size : 6 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound Fresh ground turkey 1/2 cup fresh bread crumbs 1/2 cup finely chopped onion 2 tablespoons fresh flat leaf parsley -- finely chopped 1/4 cup ketchup 1/2 lemon -- juiced 1 teaspoon Worcestershire sauce 1 teaspoon low-sodium soy sauce freshly ground black pepper -- to taste 6 sandwich rolls -- split 6 lettuce leaves honey mustard vinaigrette (optional) 1. Combine turkey and bread crumbs in a large bowl; add onion and parsley. 2. In a small bowl, combine the ketchup, lemon juice, Worcestershire, soy sauce, and pepper. Mix well, then pour over turkey mixture. With sprayed fingers, lightly mix until combined. Lightly form into 6 burgers. Put burgers on a plate, spraying oil in both sides of each. 3. Prepare the grill; spray a wire basket with oil. When the fire is ready, arrange the burgers in the basket, taking care to properly adjust the basket so the burgers don't fall out. Put the basket on the fire, and grill 4 to 5 minutes. Turn and grill 4 to 5 minutes longer. 4. Just before the burgers are done, place the split rolls on the grill; watch the rolls carefully, as they grill quickly. Transfer 1 roll to each of 6 plates; top each with a grilled burger, then add lettuce leaf dressed in honey-mustard vinaigrette. --sources-- Joy of Healthy Grilling: Keeping The Fat Low and the Flavor High, Joe Famularo (Barrons). Contributor: Pat Hanneman for Eat-LF 6/99 From source Each serving (without honey-mustard vinaigrette): Calories: 255 Carbohydrates: 30g Dietary Fiber: 2g Cholesterol: 52mg Protein: 24g. Total Fat: 4g. Sat. fat: 2g Sodium: 457mg From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Tested by Margaret Howell (CNN). When the grill ran out of gas, she "finished cooking them in the oven. Delicious!" * Exported from MasterCook * Vegetable Risotto (Pressure Cooker) Recipe By :Weight Watchers Fast and Fabulous Cookbook Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pressure Cooker Rice Side Dishes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons vegetable oil 2 tablespoons diced onion 1 clove garlic -- minced 1/2 cup mushrooms -- chopped 1/2 cup zucchini -- in 1/2" dice 1 medium green bell pepper -- in 1/2" squares 1 medium tomato -- blanch/seed/chop 2 ounces long-grain rice -- uncooked 2/3 cup water 1 package instant chicken broth and seasoning mix In 4 quart pressure cooker heat oil. Add onion and garlic and saute until onion is softened. Add mushrooms and zucchini and toss to combine. Add green pepper and tomato and saute for 3 minutes. Add rice and stir to combine. Stir in water and broth mix. Close cover securely. Place pressure regulator firmly on vent pipe and heat until regulator begins to rock gently. Cook at 15 pounds pressure for 5 minutes. Let pressure drop of its own accord. Open cooker and let stand uncovered for 5 minutes. Using a fork, toss risotto lightly before serving. MC formatting by bobbi744@acd.net ICQ# 12099532 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetable Stock Pressure Cooked Recipe By :Lorna J. Sass, Cooking Under Pressure,p.40 Serving Size : 4 Preparation Time :1:00 Categories : Eat-Lf Mailing List Pressure Cooker Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon Canola Oil 2 Medium onions -- coarsely chopped 1 Clove garlic -- minced (optional) 3 Large carrots -- cut into 3-4 chunks 4 Stalks celery -- cut into 3-4 chunks 1 1/2 parsnips -- cut into 3-4 chunks 2 bay leaves 1/2 Teaspoon dried thyme -- or dried oregano 6 Sprigs fresh parsley -- coriander, or basil 8 Cups carrots -- & veg, coarse choppe 1/2 Teaspoon salt -- or to taste 8 Cups cold water -- approximately 1. Heat the oil in the cooker and saute the onions and garlic (if using) over medium heat, stirring frequently, until golden brown, about 5-6 minutes. For a richer stock of darker colour, saute the onions until dark brown, about 15 minutes. 2. Toss in the carrots and celery and saute an additional minute. 3. Add the parsnips, bay leaves, thyme or oregano, herbs, chopped vegetables, and salt, with just enough water to reach the maximum capacity advised by the manufacturer. Stir carefully to scrape up any browned bits of onion sticking to the bottom of the pot. 4. Lock the lid in place and over high heat bring to high pressure. Adjust the heat to maintain high pressure and cook for 10 minutes. Let the pressure drop naturally, about 7-10 minutes, or use a quick-release method. Remove the lid, tilting it away from you to allow any excess steam to escape. 5. Allow the stock to cool slightly. Strain into a large storage container. Cover and refrigerate until needed Entered to MasterCook by Ellen Pickett 1997. - - - - - - - - - - - - - - - - - - - NOTES : Possible vegetables for coarse chopping and inclusion in the 8 cups: potato peelings broccoli stalks zucchini celery, parsnip, and carrot chunks, peelings, and trimmings wilted celery and carrots onions, peeled leek greens scallions parsley, dill, coriander, and basil sprigs, leaves, or stems wilted lettuce and watercress turnips, peeled bay leaf or a few pinches of dried herbs I think this would both be suitable candidates for the Leb Lebi recipe I posted a few minutes ago. * Exported from MasterCook * Vermicelli Salad With Sliced Pork Recipe By :Healthy Ways with Pasta Serving Size : 4 Preparation Time :0:30 Categories : Eat-Lf Mailing List Meats Pasta Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces vermicelli 1/2 teaspoon oil 4 ounces pork loin 2 cloves garlic -- minced 3 carrot -- julienned 4 stalks celery -- julienned 2 teaspoons sesame oil 1/4 teaspoon salt 2 tablespoons rice vinegar 1 teaspoon dry sherry pepper Tabasco sauce Trim pork loin of fat, pound flat and slice into thin strips. Break the vermicelli into threads and drop into 3 quarts boiling water with 1-1/2 teaspoons salt. Cook until al dente. While the pasta cooks, heat the oil in a wok or large skillet over medium high heat. Stir fry the pork strips in the oil for 2 minutes. Add the garlic and cook for 30 seconds, stirring constantly to keep it from burning. Add the carrots and the celery and stir fry for 2 minutes more. Drain the pasta and toss it in a large bowl with the pork mixture. Drizzle the sesame oil over the pasta , then sprinkle with the 1/4 teaspoon salt, pepper and Tabasco and toss thoroughly. Pour the vinegar and sherry over the salad and toss again. Serve the salad at room temperature or chilled. From KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Waldorf Salad Recipe By :Taken from the BH&G Low Calorie Recipes 1994 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups apples -- chopped (2 medium) 1 1/2 teaspoons lemon juice 1/4 cup raisins -- or snipped pitted whole dates 2 tablespoons grapes -- seedless, green, halved 2 tablespoons sliced celery 1/4 cup fat-free mayonnaise -- or salad dressing 1/4 cup fat-free yogurt -- plain Lettuce leaves 1 tablespoon pecans -- or walnuts chopped Toss together chopped apple and lemon juice in a medium mixing bowl. Stir in raisins or snipped dates, grapes and celery. For dressing, stir together mayonnaise or salad dressing and yogurt in a small mixing bowl. Fold dressing into apple mixture. Cover and chill for 2 to 24 hours. To serve, arrange lettuce leaves on four salad plates. Spoon salad mixture onto lettuce-line plates. Sprinkle with chopped nuts. Makes 4 servings. As per magazine Nutritional Information per serving: Calories 110, Total Fat 2g (Saturated Fat 0g), Cholesterol 0, Sodium 208mg, Carbohydrates 24g, Dietary Fibre 2g, Protein 2g. As per magazine: Food exchanges: 1-1/2 Fruits Based on the info given above the WW Points =2 Typed into MC & WW Pointed added 6/13/99 by hdeacey@sympatico.ca - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Warm Chicken Salad Recipe By :Quick & Healthy Cooking, August '94 Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup cooked chicken breast -- shredded 1/4 cup sliced mushrooms 1 cup sweet red peppers -- diced 1/4 cup fat-free mayonnaise 2 tablespoons lemon juice 2 tablespoons green onion -- minced 1 teaspoon herbal salt substitute 1/2 cup lowfat mozzarella cheese -- shredded 2 cups lettuce -- shredded In a large bowl, mix the chicken, mushrooms, peppers, mayonnaise, lemon juice, green and herbal blend. Coat a small baking sheet with nonstick spray. Form the chicken mixture into 2 flat patties. Place on the sheet. Sprinkle the chicken mixture with the mozzarella. Place in the broiler, and broil about 4 inches from the heat until the cheese has melted and the chicken is warmed through, about 5 minutes. Place th lettuce on 2 dinner plates. Top with the hot chicken mixture and garnish with the lemon slices. Serves 2. Per serving: 181 calories, 5.1 g fat, 25% CFF, 50.9 mg cholesterol, 467 mg sodium, 1.7 g dietary fiber WW points - 4. Variation: For Warm Turkey Salad, use turkey breast instead of the chicken and replace the sweet red pepper with an equal quantity of diced tomatoes and cucumbers. Use reduce-hat Cheddar cheese instead of the mozzarella. Quick & Healthy Cooking, August '94 MC formatting by bobbi744@acd.net ICQ# 12099532 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Watermelon Lime Cooler Recipe By :Jump Up and Kiss Me, Jennifer Thompson (pg 279) Serving Size : 4 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups watermelon -- chopped and seeded 4 cups water 3/4 cup granulated sugar 3/4 cup freshly squeezed lime juice -- or more to taste mint sprigs -- for garnish fresh ginger root -- for garnish Puree the watermelon with half the water, then strain, pressing hard on the pulp. Boil the remaining water and sugar until dissolved, about 5 minutes. Allow to cool, then stir all of the ingredients in a pitcher. Pour into tall glasses filled with ice, and garnish with the mint and ginger. >From: Ellen C - - - - - - - - - - - - - - - - - - - NOTES : "This beverage is a bit like drinking watermelon with a zing. You don't have to boil the sugar water, but it will taste better if you do." * Exported from MasterCook * Wheat Berries #2 Recipe By :Hawkins Futura Cookbook - 1987 Supplement Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pressure Cooker Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups wheat berries 5 1/3 cups water 1 1/2 tablespoons butter 2 cloves garlic -- minced 2 medium zucchini -- halved, 1/4" slices 2 large red bell peppers -- seeded, 1/4" pieces 8 green onions -- chopped 3/4 teaspoon salt -- (optional) 1/8 teaspoon pepper -- (optional) To cook reduced quantities: reduce all ingredients proportionately and then increase water in step 1 by 1 cup. 1. Put berries and 5 cups water in cooker. 2. Close cooker. Bring to full pressure on high heat. Reduce heat and cook for 15 minutes. 3. Remove cooker from heat. Allow to cool naturally. 4. Open cooker. Empty berries into a colander. 5. Melt butter in a large skillet. Add garlic and stir for a few seconds. Add zucchini and stir fry for about 3 minutes. Add red pepper. Cook, stirring frequently, till zucchini is crisp-tender (approximately 7 minutes) adding remaining water (1/3 cup) a tablespoon at a time to prevent browning. Add green onions and stir fry for 1 minute. Add berries, salt The original called for six tbsp of butter.and pepper. Stir just until mixed. Serve hot as a main course. Yield: 7 1/2 cups From Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * White Rice Under Pressure Recipe By :Lorna Sass, Cooking under Pressure, p. 201 Serving Size : 3 Preparation Time :0:12 Categories : Eat-Lf Mailing List Pressure Cooker Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup long-grain white rice -- extra long-grain 1 1/2 cups water -- see note 1 1 tablespoon oil -- see note 2 1/2 teaspoon salt -- or to taste additional flavourings as desired 1. Combine all ingredients in the cooker. Use 1 1/2 to 1 3/4 cups water, stock, or bouillon. Instead of oil, sweet butter, cut into bits, may be used. 2. Turn the heat to high and stir a few times to blend. 3. Lock the lid in place and over high heat bring to high pressure. Adjust the heat to maintain high pressure and cook for 3 minutes. 4. Turn off the heat and let the pressure drop naturally for 7 minutes. Quick-release any remaining pressure. Remove the lid, tilting it away from you to allow any excess steam to escape. 5. Taste the rice. If it is not quite done, replace the lid and steam in the residual heat for a few more minutes. When the rice is done, fluff with a fork, adjust seasonings, and serve. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : White Rice Cooking Chart For a dry rice, use the smaller amount of liquid. For a moist rice, use the maximum. Extra Long-Grain Cups Liquid Optional Salt Oil/Butter Yield in Cups White Rice 1 cup 1 1/2 - 1 3/4 1/2 tsp 1 Tbsp 3 1 1/2 cups 2 1/4 - 2 1/2 3/4 tsp 1 Tbsp 4 - 4 1/2 2 cups 3 - 3 1/4 1 tsp 2 Tbsp 5 1/2 - 6 3 cups 4 1/4 - 4 1/2 1 1/2 tsp 2 1/2 Tbsp 7 1/2 - 8 Do not cook more than 3 cups of dry white rice in a 6-quart cooker. From ???@??? Sat Jun 26 11:09:47 1999 Received: from lists1.best.com (lists1.best.com [206.86.8.15]) by cortex.elekta.com (8.9.3/8.9.3) with ESMTP id MAA29848 for ; Wed, 16 Jun 1999 12:57:07 -0400 (EDT) Received: (from daemon@localhost) by lists1.best.com (8.9.3/8.9.2/best.ls) id IAA03398; Wed, 16 Jun 1999 08:30:33 -0700 (PDT) Message-Id: <199906161530.IAA03398@l * Exported from MasterCook * White Rice, Pressure Cooker Recipe By :Hawkins Futura Cookbook - 1987 Supplement Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pressure Cooker Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups water 2 tablespoons butter 1 teaspoon salt 2 cups long-grain white rice To cook reduced quantities: reduce all ingredients proportionately but not below one-fourth. 1. Pour water into cooker. Bring to boil on high heat. add remaining ingredients. Stir 2. Close cooker. Bring to full pressure on medium-high heat. Reduce heat and cook for 5 minutes. 3. Remove cooker from heat. Allow to cool naturally for 5 minutes. Press finger-tip control lightly to release pressure. 4. Open cooker. Yield: 6 cups If you with to omit butter: 1 cup long-grain white rice 2 1/2 cups water To cook reduced quantities: reduce all ingredients proportionately except water in step 2; do not reduce water in step 2 at all. 1. Put rice and 1/2 cups water in a metal bowl (large enough to hold 3 1/2 cups). Stir. 2. Pour remaining water (1 cup) into cooker. Put grid in cooker. Place bowl on grid. 3. Close cooker. Bring to full pressure on high heat. Reduce heat and cook for 5 minutes. 4. Remove cooker from heat. Allow to cool naturally for 5 minutes. Press finger-tip control lightly to release pressure. 5. Open cooker. Yield: 3 cups From Ellen C - - - - - - - - - - - - - - - - - - - Suggested Wine: l * Exported from MasterCook * Wild Rice Picnic Salad Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Rice Salads Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups Cooked Wild Rice 2 cups Sliced Red Grapes 8 Oz Waterchestnuts, Canned -- Drained, Chopped 1/4 cups Lowfat Soft Tofu -- Or Plain Soy Yogurt 2 Tbsp Lowfat Mayonnaise -- Or Eggless Mayonnaise 1 Tbsp Dill Weed 1/4 cups Slivered Almonds In a large bowl combine wild rice, grapes, and water chestnuts. In a separate bowl, beat tofu or yogurt with a fork until smooth. (If the tofu does not beat to the consistency of mayonnaise, add a few drops of water.) Add mayonnaise and dill weed, and stir well. Pour over wild rice mixture and mix thoroughly. Chill for several hours. Toss in almonds before serving. Makes 6 Serving size: 3/4 C Calories.....150.....Fat.....4 g.....Fiber.....2.5 g. >From: "Dancer^" mailing list healthy-recipes From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 179 Total Fat 5.5g Sat Fat 0.8g Carb 30.3g Fib 3.3g Pro 5.3g Sod 53mg CFF 25.6% * Exported from MasterCook * Wild Rice Waldorf Salad Recipe By :Moosewood Restaurant Lowfat Favorites Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Rice Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup wild rice 2 1/2 cups hot water 1 cup brown rice -- preferably long grain 1 large tart apple -- Crispen, G. Smith 3 tablespoons fresh lemon juice 1 bell pepper any color -- seeded and diced 1 cup diced celery 1/2 cup minced red onion 1/2 cup currants -- or raisins 1/4 cup toasted almonds -- chopped or slivered -- or walnuts dressing: 1/2 cup orange juice 1 tablespoon pure maple syrup -- or honey 1 teaspoon ground coriander 1/2 teaspoon ground cardamom 1 tablespoon canola oil -- or other vegetable oil In a saucepan with a tight fitting lid, soak the wild rice in 1 cup of the hot water for 30 minutes. Add the remaining 1 1/2 cups of water, bring to a boil, then lower to a simmer, cover and cook for about 45 minutes, until the rice is tender. When the rice has cooked for about 30 minutes, dice the apple and toss with the lemon juice in a large bowl. Add the peppers, celery, red onions currants or raisins, and almonds or walnuts and set aside. Whisk together all of the dressing ingredients. Add the cooked rice and the dressing to the bowl and toss well to combine. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Wisconsin Cheese Chowder Recipe By :Prevention's Freezer Cookbook - For the Freezer Serving Size : 9 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 small sweet red or green pepper -- minced 1 small onion -- minced 1 cup celery -- sliced 1/4 cup apple juice 1 teaspoon minced garlic 1/3 cup all-purpose flour 2 cups frozen defatted chicken stock -- thawed 4 cups potatoes -- diced 1 cup skim milk 3/4 cup shredded extra-sharp low-fat Cheddar cheese 1/4 cup shredded nonfat swiss cheese In a Dutch oven, combine the peppers, onions, celery, apple juice, and garlic. Cook, stirring, over medium-high heat for 5 minutes. Add the flour and 1/2 cup of the stock. Cook, stirring, for 2 minutes. Add the potatoes and the remaining 1-1/2 cups stock. Bring to a boil. Reduce the heat to medium. Cover and cook for 20 minutes, or until the potatoes are tender. Check by inserting the tip of a sharp knife into 1 piece. Transfer 1 cup of the soup to a blender or food processor. Process until smooth. Return to the pot. Add the milk, Cheddar, and Swiss. Stir to combine. Cook, stirring, for 3 minutes, or until the cheese melts. Makes 9 cups To freeze, pack the cooled soup in a freezer-quality plastic container. To use, thaw overnight in the refrigerator. If it separates after thawing, process in a blender or food processor until smooth. Transfer to a saucepan. Cover and cook, stirring frequently, over low heat; for 4 to 5 minutes, or until hot. Be careful not to scorch. From SuzyWert@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Cheese-lovers give four stars to this creamy chowder, which is thick with extra-sharp Cheddar and Swiss. Pureeing a small amount of the soup gives it a creamier texture. Here are 5 more recipes from the Prevention Freezer Cookbook. It is a great cookbook for cooking in bulk and freezing meals for lazy and busy cooks. Most of the freezer cookbooks rely on canned soup for the sauce -- and ground beef for everything else. I am sick of seeing umpteen versions of barfaroni, and this cookbook has a lot of other, less familiar, food choices in addition to having lower fat. * Exported from MasterCook * Yogurt As Dessert Topping Recipe By :Ellen C. Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 parts nonfat strawberry yogurt -- or any flavor 1 part nonfat Cool Whip fresh fruit -- optional --- OR: nonfat vanilla yogurt cheese -- or any flavor --- OR: nonfat yogurt cheese strawberry preserves -- or any flavor You an easily make your own flavored yogurt cheese by adding sweetener and flavored extracts of your choice to the drained yogurt. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Yogurt Pops Recipe By :Family Web Corner Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pint plain yogurt 1/4 cup frozen grape juice concentrate 1 tablespoon honey -- or corn syrup Pour all ingredients into mixing bowl and stir until well blended. Spoon mixture into popsicle molds or paper cups. Put spoons or popsicle sticks into cups for handles. Freeze over night. Remove molds or cups and serve. Variations: vanilla yogurt or other flavors. Apple, orange, pineapple, or other fruit concentrates. Source: "Early Childhood Educators www.nauticom.net" Copyright: "1999" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Back to Index Children sometimes enjoy snacking more than eating healthy meals especially in the summer's hot weather, so it is important to provide healthy snacks. The following recipe can be prepared by the child with parental or teacher assistance. These popsicles are not only healthy, but are real kid-pleasers! * Exported from MasterCook * Yogurt Rice Recipe By :Donna Deane Serving Size : 4 Preparation Time :0:15 Categories : Eat-Lf Mailing List Indian Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup long-grain rice 2 cups water 1 teaspoon brown mustard seeds 2 teaspoons mung dal Non-stick cooking spray 1/2 teaspoon oil 1 serrano pepper -- minced 1 tablespoon minced ginger root 1/4 cucumber -- peel, seed and mince 2 cups plain nonfat yogurt 1/2 cup skim milk 1 teaspoon salt 1/4 cup minced cilantro * Bring water to boil in saucepan and add rice. Return to boil, then reduce heat, cover and simmer until tender and water is absorbed, 20 to 25 minutes. * While rice is cooking, toast mustard seeds and dal in skillet sprayed with nonstick cooking spray and oil until mustard seeds begin to pop, 2 to 3 minutes. * Fluff rice with fork and stir in mustard seeds, dal, chile, ginger and cucumber. * Combine yogurt, milk and salt. Lightly stir into rice with fork. Sprinkle with cilantro. 4 (1-cup) servings. Each serving: 255 calories; 692 mg sodium; 3 mg cholesterol; 1 gram fat; 49 grams carbohydrates; 12 grams protein; 0.60 gram fiber. Description: "Creamy and Tangy Side Dish" Source: "Low-Fat Cooking: A Taste of India" S(Contributed by): "kitpath@earthlink.net 6/99" Copyright: "LA Times Jan 20, 1999" Yield: "4 cups" Start to Finish Time: "0:40" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Yogurt rice, a South Indian dish, is commonly served as a side dish in Indian restaurants. The yogurt gives the rice a creamy texture that other dishes get from cream or cheese. The rice is very light-tasting with a tang and slight crunch from mustard seeds and dal. Leave the seeds in the serrano chile for extra bite. Stirring the chile and ginger into the hot rice cooks them slightly. The finished dish will be very moist, almost pudding-like, and is excellent served with meats, chicken or vegetarian dishes. I like it so much that I think it makes a good main course for a light lunch or early dinner. - DD * Exported from MasterCook * Zippy Kidney Bean Dip Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Appetizers Dips Eat-Lf Mailing List Legumes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cup Cooked Red Kidney Beans 1/2 cup lowfat sharp cheddar cheese -- Chopped 3/4 cup Plain Lowfat Yogurt 1/4 teaspoon Garlic Powder 2 teaspoon Jalapeno Pepper -- Chopped 1/4 teaspoon Chili Powder 1/2 teaspoon Onion Powder 1/2 teaspoon Hot Sauce In a blender or food processor, puree the beans to a coarse paste, (Beans may also be mashed by hand). Put into a bowl and add all of the other ingredients, blending well. Serve at room temperature. Makes about 2 3/4 cups of dip. SUGGESTED DIPPERS: Celery, Jicama, Cabbage, Pita points. From Ellen C - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Zucchini Muffins, Good Morning Recipe By :99% Fat-Free Ckbk, Barry Bluestein & Kevin Morrissey Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups all-purpose flour 2 tsps. baking powder 1/4 tsp. baking soda 1/2 tsp. salt 6 Tbsps. nonfat liquid egg substitute 1 tsp. grated orange rind 1/3 cup light corn syrup 6 Tbsps. dark brown sugar -- firmly packed 1/2 tsp. ground allspice 1 1/4 tsp. ground cinnamon 1/4 tsp. ground cloves 1 cup peeled shredded zucchini -- (about 12 ounces) 1/2 cup seedless raisins Light vegetable oil cooking spray Preheat oven to 400 degrees. Sift the flour, baking powder, baking soda, and salt together and set aside. Put the egg substitute into a large mixing bowl and whisk for about 30 seconds, until frothy. Whisk in the orange rind and corn syrup. Add the sugar and spices and whisk. Whisk in the zucchini, then the raisins. Dump this into the flour mixture and combine with a wooden spoon, just until blended. Spray the vegetable oil spray over the surface of 12 muffin tin cups for about 3 seconds, covering as much of the exposed surface as possible. Spread the oil evenly into the wells with your fingers. Fill the wells about two-thirds full with batter. Bake for 15 minutes, until the muffins begin to separate from the sides of the tin and a tester inserted into the center of a muffin comes out clean. Store in an airtight container. Yield - 12 muffins Fat per muffin - 0.47 g. From "Elise Smith" - - - - - - - - - - - - - - - - - - -