* Exported from MasterCook * Asian Slaw Recipe By :Vegetarian Journal Jul/Aug 2000 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 large purple cabbage -- shredded 1/2 cup snow peas or sugar snap peas -- trimmed 1 large carrot -- sliced thinly 1 red pepper -- julienned 1/3 cup diced pineapples (fresh or canned) -- (reserve juice) -- in small pieces 1 Tablespoon orange juice concentrate 4 Tablespoons seasoned rice vinegar 1 Tablespoon grated fresh ginger Tamari (optional) Toasted sesame oil (optional) -- to taste Combine cabbage, peas, carrot, pepper, and pineapple in a serving bowl. In a small bowl, whisk together orange juice, vinegar, and ginger. Taste and adjust seasonings. You may wish to add some pineapple juice or some tamari. Toss cabbage mixture with dressing right before serving. Drizzle with sesame oil, if desired. Total calories per serving: 39 Fat: <1 gram Carbohydrates: 9 grams Protein: 2 grams Sodium: 19 milligrams Fiber: 3 grams Source: "Deli Salads By Rachel Haley Himmelheber" S(Internet Address): "http://www.vrg.org/journal/vj2000jul/2000juldelisalads.htm" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This naturally sweet salad is refreshing on a hot day. I sometimes increase the ginger to two Tablespoons and add a teaspoon or two of fresh lemon or lime juice. * Exported from MasterCook * Baked Zucchini Recipe By :Dr. Michael E. DeBakey, M.D., Dr. Antonio M. Gotto, Jr., Lyn Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound zucchini squash -- unpeeled, sliced 1/4 cup sliced green onions 1 tablespoon oil 3 tomatoes -- sliced 1/2 teaspoon salt 1/8 teaspoon pepper 1 clove minced garlic 1/2 medium green onion -- chopped Preheat oven to 350F. Saute zucchini and green onion in oil. Place in casserole dish and top with remaining ingredients. Cover and bake 30 minutes. Source: "The Living Heart Diet: Recipes" S(Typed & Formatted in MC by:): "Helen D. (hdeacey@home.com)" - - - - - - - - - - - - - - - - - - - NOTES : According to cookbook nutritional data: 1 serving contains: 43 calories, 1 protein, 2.4g fat, 5g carbohydrates, 0.3 g saturated fat, 187mg sodium, 0mg cholesterol. * Exported from MasterCook * Balinese Chicken With Pineapple Salsa Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Salsa Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 skinless boneless chicken breasts Dijon mustard 1/2 cup gingersnap crumbs --- Salsa: 1 clove garlic -- minced 1 small red onion -- diced 1 tablespoons peanut oil Saute for 3 mins Add the following: 1/4 cups seasoned rice vinegar 1 can crushed pineapple w/ juice -- (8 oz) 1/4 teaspoons crushed red pepper 1/4 teaspoons ground allspice 3 tablespoons Dijon mustard Blend into a puree. Pound chicken breasts (fat removed) between two layers of plastic wrap. Spread each breast w/ a thin layer of mustard, both sides. Then coat the chicken w/ gingersnap crumbs. Refrigerate for 20 mins. Preheat oven at 350. Meanwhile make the salsa. Keep warm. Just before serving add 1/4 cup diced red bell pepper & 2 T chopped fresh basil. Put the chicken in an ovenproof dish coated w/ non-stick spray and bake for 20-30 mins. Sliver a few slices of red pepper for garnish and add 1 or 2 whole basil leaves as an enhancement. When you serve, put a layer of the salsa on the plate, chicken on top, more salsa to the side, slivered red pepper and whole basil leaves as garnish. From Susannah Kolesar - - - - - - - - - - - - - - - - - - - NOTES : Tonight I made a delicious chicken dinner for hubby & me (two servings). Can you imagine a recipe combining Dijon mustard & gingersnaps???? I served this w/ lowfat fettuccine parmesan, steamed asparagus and Caesar salad. It was greeeeeeeat! * Exported from MasterCook * Basic White Crackers Recipe By :Crackers!, Linda Foust & Tony Husch Serving Size : 95 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups All-Purpose Flour 1/4 Tsp Salt 2 Tbsp Butter Or Margarine Softened -- (1/4 Stick) 1 cups Milk -- Approx Salt For Tops -- Optional These basic crispy crackers go well with soups, salads, dips, appetizers, and cheese. They will remind you of childhood rainy days and tomato soup. Preheat oven to 325F. In a large bowl or in the food processor, combine the flour and salt. Cut the butter into the flour until the mixture resembles coarse meal. Slowly mix in enough of the milk to form a dough that will hold together in a cohesive ball. If necessary, add up to 1 additional Tbsp of milk. Divide the dough into 3 equal portions for roll the crackers paper thin. They will look almost translucent. If desired, lightly sprinkle the tops with salt and gently roll over the dough with your rolling pin. With a sharp knife, carefully cut the crackers into 2" squares. Handling them gently, transfer them to an ungreased baking sheet. Prick each cracker in 2 or 3 places with the tines of a fork. Bake for 20 - 25 min, or until lightly browned. Cool on a rack. Yield: 95 - 100 Variations: This basic recipe can be the starting pint for much interesting experimentation. Simply varying the flour or liquid can produce an entirely new cracker unavailable anywhere but in your kitchen. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : How about a cracker recipe?? I guess you could make them larger so there wouldn't be so many ... but if you are like me ... I "like" crackers!! You could also add seeds to the top and make some or all of them a bit more interesting. Cal 13.3 Fat 0.4g Carb 2.1g Fib 0g Pro 0.4g Sod 9mg CFF 24.6% * Exported from MasterCook * Beans, Greens And Grains Recipe By :Mirkin Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Legumes Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large onion -- chopped 2 1/2 cups vegetarian bouillon 1 pinch cayenne pepper -- or to taste 1 cup raw brown rice or other whole grain of your choice 1 package frozen kale or collard greens or spinach 1/4 cup vinegar 1 can kidney or pinto beans -- drained Tabasco sauce -- to taste Cook the onion in 1/2 cup of the bouillon for 5 minutes or until softened. Add the remaining bouillon, cayenne and the rice and bring to a boil. Reduce the heat to a simmer and cook, covered, 30 minutes. Add the frozen greens and return to a simmer, stirring to break up the greens; cover and simmer 20 minutes more, or until the rice is tender if you use another grain, you will need more time and perhaps some additional bouillon). Stir in 2 tablespoons of the vinegar, pepper and beans. Taste and add as much of the remaining vinegar as you like. Serve with Tabasco sauce if desired. As prepared at Dr. Gabe Mirkin's Fat Free Clinic Source: "www.wdn.com/mirkin/indexes/recipes.html 10/99" Ratings : Fiber Grams 8 From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Beef, Mushroom And Vegetable Soup Recipe By :Dennis & Helen Deacey Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons reduced-calorie margarine -- (tub) 1 cup diced onions 1 cup diced celery 1 cup diced carrot 4 medium Portobello mushroom caps -- chopped 1 clove garlic 2 tablespoons barley, pearled 10 ounces beef round -- cut into 1/2" cubes 4 cups fat-free beef broth 2 cups water 1 cup green beans 1 cup corn kernels -- thawed frozen 1/4 cup chopped scallions 1/4 cup minced fresh flat-leaf parsley 1/4 teaspoon freshly ground black pepper In large saucepan, melt margarine; add onions, celery and carrot. Cook over medium-high heat, stirring frequently, 5 minutes, until vegetables are softened. Add beef, broth, green beans, corn, scallions, parsley, pepper and 2 cups water to vegetable mixture; bring liquid to a boil. Reduce heat to low; simmer, stirring occasionally, 20 minutes, until beef is cooked through and vegetables are tender. Remove about 1 cup to 1-1/2 cups of cooked vegetables and whiz in the blender or food processor and return to the soup. Serving size 1 1/2 cups S(Typed, Formatted & W.W. Points added): "HelenD. (hdeacey@home.com) July 6, 2000" - - - - - - - - - - - - - - - - - - - NOTES : This originally started out a recipe from a Weight Watchers' cookbook, but Dennis & I both changed it so much that this recipe we feel is ours and so we have changed it so much Dennis and rename it, "Beef.Mushroom & Vegetable Soup. We found this to be a very rich and filling soup. (HelenD) Nutritional Data: Calories 201, 28.3% Calories from Fat, total Fat 7g, Cholesterol 30mg, total Carbohydrate 21g, Diety Fiber 5m, Protein 21g, Sodium 422mg, Potassium 851mg, Calcium 53mg, Iron 4mg, zinc 3mg, WW Points = 4 * Exported from MasterCook * Berry Parfait Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- fat-free ice cream topping angel food cake low-fat ice cream or yogurt fresh berries or other fruit mint Parfaits make a perfect finale to a summer supper. In a parfait or wine glass, alternate layers of fat-free ice cream topping, crumbled pieces of angel food cake, scoops of low- or non-fat ice cream or yogurt, and slices of your favorite fresh summer fruit or berries. Top with a piece of fruit and some mint leaves and serve. Source: "American Institute for Cancer Research" S(Published by): "Riverside Press Enterprise on 26 Jul 2000" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Black Bean Salad With Corn And Red Peppers Recipe By :Canadian Living Test Kitchens Serving Size : 12 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups dried black beans 1 cup long-grain rice 1/4 cup olive oil -- divided 2 cups corn -- cooked 2 large sweet red peppers -- diced 1/4 cup coriander -- fresh, chopped 1/4 cup chopped fresh parsley 6 green onions -- chopped 1/4 cup red wine vinegar 2 tablespoons lemon juice 1 clove minced garlic 1 tablespoon chili powder 1 teaspoon salt 1/4 teaspoon pepper 1/4 cup apple juice In large saucepan, bring 4-1/2 cups water and beans to boil; boil gently for 2 minutes. Remove from heat, cover and let stand 1 hour; drain. Add 4 cups cold water to beans and bring to boil. Cover and simmer gently for 1-1/2 to 2 hours or until tender. Drain, rinse with cold water and drain again. Meanwhile, add rice to 12 cups boiling water; cook for 12 to 14 minutes or until tender. Drain; toss with 1 teaspoon of the oil. Combine beans, rice, corn, peppers, coriander, parsley and onions. Whisk together vinegar, lemon juice, garlic, chili powder, salt and pepper; whisk in remaining oil. Pour over salad and toss. Taste and adjust seasoning. Makes 12 servings. Source: "Canadian Living Magazine, August 1989" S(Typed, Formatted & W.W. Points added): "Helen D. (hdeacey@home.com) July 3, 2000" - - - - - - - - - - - - - - - - - - - NOTES : As a timesaver, two 19 oz (540 mL) cans of black or kidney beans (rinsed and drained) can be substituted for the cooked dried beans in this exotic-flavoured salad. If you don't have coriander, use mint or increase the parsley to 1/2 cup (125mL) Nutritional Analysis as per MasterCook. Using 3/4 cup of olive oil, and 1/4 cup red wine vinegar. Calories 293, Total Fat 14g, Total Carbohydrate 35g, Dietary Fiber 5g, Protein 8g. (WW Points - 6) By lowering the fat to 1/4 cup olive oil, and 1/8 cup red wine vinegar, and adding 1/4 cup apple juice Calories are 215, 22% CFF, 5g Total Fat, 5g Dietary Fiber WW Points: 4 * Exported from MasterCook * Blueberry Orange Bread Recipe By :Golden Brown Bakery, south Haven Michigan Serving Size : 16 Preparation Time :0:20 Categories : Breads: Quick & Muffins Eat-LF Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups all-purpose flour 1 teaspoon baking powder 1/2 teaspoon salt 1/4 teaspoon baking soda 2 tablespoons butter -- cut up 1/4 cup boiling water 1 large egg -- beaten 1 cup sugar 1/2 cup orange juice 1 cup fresh blueberries Grease the bottom and 1/2" up the sides of an 8x4x2-inch loaf pan; set aside. In a large bowl, stir together flour, baking powder, salt and baking soda; make a well in center and set aside. Stir together butter and boiling water until butter is melted. In a medium bowl, combine egg, sugar, and orange juice; stir in butter mixture. Add to the dry ingredients, stirring just until moistened. Fold in blueberries. Spoon the batter into the prepared pan. Bake in a 350°F oven about 60 minutes or until a toothpick inserted near the center comes out clean. Cool 10 minutes. Remove loaf from pan. Cool completely on rack. Wrap in foil and store overnight. Makes 1 loaf (16 slices) Description: "for extra flavour, stir in 1/2 teaspoon grated orange peel." Source: "Better Homes and Garden - Hometown Cooking, August 2000" S(Typed & Formatted in MC by:): "Helen D. (hdeacey@home.com)" T(Baking): "60:00" - - - - - - - - - - - - - - - - - - - NOTES : Per slice: 126 calories, 2g total fat (1g sat.fat), 17mg chol. 138mg sodium. 25g carbo, 1g fibre, and 2g pro. Dietary exchanges 1-1/2 starch. Test Kitchen Tip: Frozen blueberries work in this recipe, too but they may "bleed" when you gold them into the barrier. * Exported from MasterCook * Blueberry Ricotta Ice Cream, Variation Recipe By :Cafe Creosote com Serving Size : 6 Preparation Time :0:10 Categories : Desserts Eat-LF Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces part-skim ricotta cheese 8 ounces lowfat cottage cheese 1/3 cup honey 1 tablespoon vanilla extract 2 cups fresh blueberries In the bowl of a food processor fitted with the steel blade, combine the ricotta, cottage cheese, honey, and vanilla and process until blended. Add the blueberries and process again until the blueberries are pureed. Chill the mixture and freeze in an electric or hand-cranked ice-cream maker, following the manufacturer's instructions. Serve in chilled goblets. Nutritional Information: Servings Per Recipe: 6; Calories 170 Calories From Fat 18%; 4g fat, 1g fiber Source: "Waferthin Web Works LLC" S(Internet Address): "http://www.cafecreosote.com/Recipes/Dessert/FrozenDesserts/BlueberryR cotta.shtml" From PatHanneman --- This would make an excellent cold soup - just reduce the honey, don't freeze of course, and thin with milk, or nonfat half and half. A dollop of sour cream would be good too. Who posted this originally? Yvonne, was it you? I made it knowing I'd never freeze it - just been eating it by the spoon full/bow full. Yum...it's great. I had just gone blueberry picking when it appeared on the list I think. Oh, I used nonfat ricotta and 2 percent cottage cheese because that is what I had. Here's a hint for anyone else who makes it. The secret to mixtures like this is to "whip" them in a food processor for several minutes. Yes, minutes. That way you end up with something so creamy you'd swear it was fattening. lol If you have any of Maida Hatter's dessert books she has a similar recipe for mock whip cream using cottage cheese and powdered sugar. I ate gallons of it over tons of strawberries (that was my craving) when I was pregnant with my second child. No one I shared it with could believe it was cottage cheese. [WhoMe40@aol.com] - - - - - - - - - - - - - - - - - - - NOTES : This refreshing ice cream is low in fat. Although, fresh blueberries are ideal, frozen ones will do (and they'll quicken the freezing process). You might want to taste the ice cream mixture for sweetness before pouring it into the ice cream maker. I always find that the sweetness of the blueberries can vary and depending on that have to add more honey (or Equal if I am lazy). --- * Exported from MasterCook * Brine Recipe By :WhoMe40 eat-lf list 7/06/00 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Miscellaneous Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 quart Water 4 tablespoons Sugar 3 tablespoons Kosher salt 1 tablespoon Black pepper 1 teaspoon Thyme 2 teaspoons Oregano 4 Bay leaves -- crumbled 4 cloves Garlic -- smashed 2 tablespoons Vinegar This much brine will take care of a 3 or 4 lb piece of pork loin, a chicken (or chicken pieces), a 3 or 4 lb beef, lamb or veal roast. Leave poultry in brine for at least 24 hrs, up to 36 hrs. Roasts benefit from 3 or more days. Heat the water and add the remaining ingredients. Bring to a low simmer, stir a few times and remove from the heat. Let cool. In a gallon freezer bag, put in the meat and pour brine over it. Squeeze out as much air as possible, put in a container and refrigerate. I stuffed the cavity of the chicken with fresh herbs and roasted it at 400 for 1 hr. Very moist. - - - - - - - - - - - - - - - - - - - NOTES : I'm sorry it took so long for me to respond to this recipe but it has been a busy week. Last week Kristen (WhoMe40) posted this method for brining meats. I tried it on a large roasting chicken. The chicken had been previously frozen, so I thawed it out for 24 hrs, prepared the brine the next day and left the whole thing in the fridge for another 24 hrs. The next day I removed the chicken from the brine and stuffed the cavity with fresh herbs and roasted it in a 400 oven for 1 hour. It was so moist and delicious. I would certainly do this again. Here is the recipe again for anyone who missed it. By the way, I did not cook the brine, I just stirred it well to make sure the salt and sugar were dissolved before pouring it over the chicken. [Penchard@aol.com] * Exported from MasterCook * Broccoli Salad #3 Recipe By :adapted by Kristin Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 cups broccoli florets -- (2 stalks) 3 ounces dried blueberries -- (1/2 cup) 1/4 cup sunflower seeds, roasted -- (seeded measure) 5 Canadian bacon slices 1/3 cup diced red onion 1/4 cup nonfat sour cream 1/4 cup nonfat mayonnaise 1 tablespoon red wine vinegar 2 tablespoons sugar Cut broccoli into small florets. Cook in the microwave with a bit of water for 1 minute only. Drain and refresh with cold water. Drain again well. Grill the Canadian bacon slices in a nonstick skillet then dice. Combine the mayo, sour cream, vinegar and sugar. Place the well drained broccoli in a bowl with the bacon, sunflower seeds, blueberries and onion. Pour the sour cream mixture over and stir to coat. Best made a day ahead. Original recipe called for currants or raisins, lots more seed, regular bacon, all mayo, and 3 tbsp sugar. Adapted from Sunny Broccoli Salad in One Bite Won't Kill You by Ann Hodgman page 257. Source: "Formatted by Whome40@aol.com Jul 2000" - - - - - - - - - - - - - - - - - - - NOTES : This is very good. I made this last night...can't stop eating it today. Several similar recipes that have appeared on the lists lately inspired me to come up with a lowfat variation. And I read Prevention magazine's article admonishing us to eat 9-10 servings of fruits and veggies daily. The fruits are easy - it's the veggies that pose a challenge. * Exported from MasterCook * Cherries In Red Wine Soup Recipe By :Examiner, June 6, 1999 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups Dry Red Wine 1/2 cups Port Wine 1/2 cups Sugar 1 Vanilla Beans Split In Half Lengthwise 2 Star Anise -- Zest Of 1/2 Lemon Cut With A Lemon Zester Into Long Spirals -- Or Finely Julienned 2 Cloves 2 Lb Black Cherries -- Fresh, Pitted -- (Or Unsweetened Frozen) Any ripe, flavorful fruit could be substituted, including peaches in midsummer and pears in the fall. Serve warm or cold. Combine all of the ingredients except the black cherries in a large saucepan, bring to a boil and simmer for 10 min. Add the cherries and cook for 2 min longer. Remove from heat. Remove and discard the vanilla bean. Serves 4 - 6 From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 250.4 Total Fat 1.5g Sat Fat 0.3 Carb 39.8g Fiber 2.9g Pro 2.1g Sod 13mg CFF 7.3% * Exported from MasterCook * Chez Panisse Brine For Pork, Chicken And Turkey Recipe By :The Secrets of Success Cookbook by Michael Bauer Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Information, Tips, Misc. Meats Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 gallons cold water 2 cups kosher salt 1 cup sugar 2 bay leaves -- torn into pieces 1 bunch fresh thyme or 4 tablespoons dried 1 whole head of garlic -- peeled 5 whole allspice berries -- crushed 4 juniper berries -- crushed Author: Leave it to Alice Waters and her crew at Chez Panisse to come up with a recipe that's so simple and so brilliant it brings out the best in chicken, pork, or turkey. They've created a brine with sugar, salt, and just a few seasonings that infuse loads of flavor into the meats. In fact, she used this brine on her Thanksgiving turkey and reports that it was marvelous. To test how well the brine worked, I cooked two chickens side by side. One had been soaked in the brine for 24 hours, the other was simply roasted. Both cavities were filled with Italian parsley, preserved lemons, and onions, and cooked in a 400-degree oven. The difference was remarkable. While the regular roasted chicken had a deeper, richer skin color, the brined chicken was plump and juicy, albeit a little anemic in color. But the flavor was amazing and it was the moistest chicken I can ever remember eating. The next day I warmed the leftovers and the regular chicken was even drier and had that typical day-old taste, but the brined chicken still tasted moist and fresh. : To achieve the browned skin you'll have to leave the chicken in the oven a little longer, but the meat will still be moist. We also tried a pork roast, brined for three days, and it came out fabulous, too. The leftovers were particularly good for sandwiches the next day. The recipe makes enough brine for a large turkey. If brining only one chicken or a pork roast, cut the recipe in half. Place the water in a large pot that can easily hold the liquid and the meat you intend to brine. Add all the ingredients and stir for a minute or so until the sugar and salt dissolve. Refrigerate poultry in the brine for 24 hours; pork for 3 days. If the meat floats to the top, use a plate or other weight to keep it completely submerged in the brine. To cook chicken: Stuff the cavity with onions, lemon wedges, and herbs such as thyme, parsley, and rosemary. Rub the skin with oil to help browning. Sprinkle with fresh ground pepper. (Salt isn't needed because of the brine.) Cook uncovered in a 400-degree oven until done, about 1 hour and 15 minutes for a 3 1/2- to 4 pound chicken. To cook turkey: Stuff the cavity with lemons, herbs, and onions, if desired. Rub the skin with oil and sprinkle with fresh ground pepper. Cook uncovered in a 400-degree oven for 12 to 15 minutes per pound until the internal temperature at the thickest part of the thigh registers at least 165 degrees. To cook a boneless pork roast: Sprinkle the roast with pepper and herbs such as sage, thyme, or tarragon, if desired. Roast uncovered in a 400-degree oven for about 12 to 15 minutes per pound or until the internal temperature reaches 150 to 160 degrees. SECRETS OF SUCCESS: The brine. The brine infuses flavor into pork, chicken, and turkey and makes the meat tender and succulent. Source: "(Chronicle Books; April 2000; ISBN: 0811825027; Paperback)" S(Formatted by whome40@aol.com Jul 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : For all the "do ahead" and freezer types - I don't know about freezing whole chickens in brine but I have done boneless pork loin roasts and they are marvelous. I really recommend brining. It seems to add so much more flavor than simply marinating. This recipe calls for juniper berries and allspice. I'm sure you can leave them out if you like. It's all a matter of taste preference. * Exported from MasterCook * Chicken And Asparagus Stir-fry Recipe By :Marjorie Hollands & Margaret Howard Serving Size : 4 Preparation Time :0:20 Categories : Chicken Eat-LF Mailing List Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound skinless boneless chicken breast 1 tablespoon soy sauce 2 teaspoons cornstarch 1/4 teaspoon fresh ground pepper 2 cups asparagus -- (1/2 lb.),cut diagog 1 1/2 cups sliced celery -- cut diagonally 4 green onions -- diagonally sliced 1 small sweet red pepper -- thinly sliced 2 teaspoons vegetable oil 1 tablespoon minced ginger 2 cloves garlic -- minced 1/4 cup fat-free chicken broth -- low sodium Cut chicken into strips. In small bowl, combine soy sauce, cornstarch and pepper, stir in chicken and set aside. In microwaveable casserole, cover and cook asparagus, celery, onions and red pepper with 1 teaspoon water on HIGH for 3 minutes or until vegetables are barely tender. In wok or large nonstick skillet, heat oil over medium-high heat; stir-fry ginger and garlic for 30 seconds. Add chicken and cook for 5 minutes or until all pink has disappeared. Add vegetable mixture and broth; cook and stir for 3 minutes or until all ingredients are heated. Makes 4 servings, 5 cups. (Each serving is 1 1/4 cups) Description: "A serving is an excellent source of vitamins niacin, B6 and is low in fat." Source: "More Choice Menus (Canadian Diabetes Association)" S(Typed, Formatted & W.W. Points added): "Helen D. (hdeacey@home.com) July 2, 2000" Yield: "5 cups" T(Cook Time): "0:10" - - - - - - - - - - - - - - - - - - - NOTES : Nutritional Data as per cookbook: 157 Calories, 4g Total Fat (1g saturated fat) (20% CFF), 8g Carbohydrate, 2g Fibre, 220mg sodium. WW Points - (3.5 Points) * Exported from MasterCook * Chicken Caesar Salad Plate Recipe By :Marjorie Hollands & Margaret Howard Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup chicken breast -- diced 4 cups romaine lettuce -- torn 1 tablespoon grated Parmesan cheese 4 tablespoons fat-free Caesar salad dressing 1 cup croutons Toss all ingredients and serve. Source: "More Choice Menus (Canadian Diabetes Assn)" S(Typed, Formatted & W.W. Points added): "Helen D.(hdeacey@home.com) Jul 2, 2000" - - - - - - - - - - - - - - - - - - - NOTES : Calories 200, Total Fat 6 (29% CFF), Fibre 3 WW Points - 4 * Exported from MasterCook * Chicken Stir-fry Sandwich Recipe By :Brenda J. Ponichtera, Registered Dietitian Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound skinless boneless chicken breast -- cut in strips 1/2 medium red bell pepper -- sliced 1/2 medium green bell pepper -- sliced 1/4 cup green onion -- chopped 1 teaspoon garlic -- chopped 1 teaspoon dried parsley 1/4 teaspoon dried thyme 1/8 teaspoon salt -- optional 1/16 teaspoon pepper 2 whole whole wheat pita breads 1/4 cup nonfat ranch salad dressing Spray a skillet with non-stick cooking spray. Add chicken, vegetables and seasonings. Stir-fry until chicken is done and vegetables are to your liking. Cut pita bread in half and microwave on high for 20 seconds or until war. Spread 1 tablespoon of dressing in each pita bread half. Fill with chicken stir-fry. Yield: 4 half sandwiches (4 servings) One serving: 1 half sandwich Description: "This sandwich is a good choice for lunch or a light supper." Source: "Quick & Healthy Volume II" S(Typed, Formatted & W.W. Points added): "HelenD (hdeacey@home.com)" - - - - - - - - - - - - - - - - - - - NOTES : Nutritional Information according to cookbook: Per serving 170 calories, 20g carbohydrate, 3g fibre, 17g protein, 2g fat (8% CFF) WW Points = 3 * Exported from MasterCook * Chicken, Apple And Smoked Gouda Salad #2 Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/8 teaspoon salt 1/4 teaspoon pepper 3/4 pound skinned and boned chicken breast halves Cooking spray 8 cups torn prepackaged spinach 3/4 cup chopped red bell pepper 1/2 cup thinly sliced celery 1/2 cup sliced red onion -- separated into rings 1 1/2 cups thinly sliced Red Delicious apple -- (about 1/2 pound) 3/4 cup fat-free honey mustard salad dressing 1/2 cup shredded smoked Gouda -- or Jarlsberg cheese -- ( 2 -1 ounces) 1/4 cup sliced almonds -- toasted Preheat broiler. Sprinkle salt and pepper over chicken. Place chicken on a broiler pan coated with cooking spray; broil 5 minutes on each side or until chicken is done. Cut chicken into 1/4-inch-thick slices. Combine chicken, spinach, bell pepper, celery, onion, and apple in a large bowl. Drizzle dressing over salad, and toss well. Sprinkle with cheese and almonds. Serving Size: 2 1/2 cups From "Tina Bell" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Per serving: 326 Calories (kcal); 10g Total Fat; (28% calories from fat); 27g Protein; 32g Carbohydrate; 62mg Cholesterol; 520mg Sodium; 4 g. Fiber * Exported from MasterCook * Chilled Green Pea Soup With Minted Yogurt Recipe By :Cooking Light, May/June 1993, page 72 Serving Size : 5 Preparation Time :0:05 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 Pounds fresh green peas 1 Cup peeled cubed baking potato 1 Cup chopped leek 3/4 Cup water 10 1/2 Ounces low-sodium chicken broth -- (1 can) 1 Cup 2% low-fat milk 1 Tablespoon fresh lemon juice 1/2 Teaspoon salt 1/2 Cup plain low-fat yogurt 2 Tablespoons finely chopped fresh mint Fresh mint sprigs -- (optional) Shell and wash peas. Combine peas and next 4 ingredients in a large saucepan; bring to a boil. Cover, reduce heat to medium, and cook 20 minutes or until potato is tender. Place pea mixture in container of an electric blender; cover and process until smooth. Pour into a bowl; stir in milk, lemon juice, and salt. Cover and chill 2 hours. Combine yogurt and chopped mint; stir well. Cover and chill 1 hour. Yield: 5 cups (serving size: 1 cup soup and 2 tablespoons yogurt mixture). From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Ladle soup into bowls; top with yogurt mixture. Garnish with mint sprigs, if desired. * Exported from MasterCook * Chocolate Mousse Pie #2 Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Jewish Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces Semisweet chocolate 1/4 cup Water 8 Eggs -- separated 1 1/2 teaspoons Vanilla 2/3 cup Sugar Preheat oven to 350 F. Heat chocolate and water over very low heat -- keep stirring until smooth. Stir in BEATEN egg yolks. Add vanilla. Beat egg whites in large mixing bowl until foamy. Gradually add sugar until stiff. Add a little egg white mixture to chocolate, to lighten. Then fold chocolate into remaining whites. Pour 4 cups into greased 9" pie pan which has been sprinkled with sugar. Refrigerate the rest of the mousse. Bake for 25 minutes, until set. This makes a chocolate meringue. Chill crust for 1 hour. Center will fall to make a chocolate meringue shell. Spoon chilled mousse into shell. Refrigerate overnight. Description: "Sam says, "This is our family's all-time favorite Pesach dessert, for the Seder or ANY TIME. It's actually too wonderful to save for one week a year...ENJOY!!"" Cuisine: "Jewish" S(Mailing List Submission by): "Sam Freedenberg, (FRWX52B) in March 1993." From "Christine F. Muehling" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cold Beet Soup Recipe By :Sam Gugino Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 bunches beets with greens attached 4 teaspoons capers 1 small cucumber -- peel, seed and chop 1 small dill pickles -- seed and chop 3 tablespoons chopped fresh dill 1 tablespoon cider or wine vinegar 1 lemon's zest 1 small potato -- cook, peel and cube Salt and pepper -- to taste 1 pint nonfat sour cream 1) Remove beets from greens, leaving about an inch of stem on each beet. Use greens for another dish. You should have about 1-1/2 pounds of beets. Wash beets thoroughly. Put 1 inch of water in a saucepan and add a steamer basket. Steam beets 30-45 minutes, depending on size, until a knife easily pierces them. Reserve steaming water. 2) Cool beets under running water and slip off the skins. Dice 1 cup of the beets and set aside with two teaspoons of the capers. Cut remaining beets into chunks and put into a food processor with remaining ingredients except sour cream and reserved capers and beets. Puree until smooth. Add a little of the cooking water if too thick. 3) Fold in reserved capers and diced beets and sour cream. Refrigerate several hours. Adjust seasoning as necessary. Tip: Since canned beets are one of the better canned vegetables, you won't lose too much if you use them instead of fresh. I like to keep canned beets around for quick antipasto platters and salads as well. Source: "Sam Cooks Newsletter, July 25, 1999" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Unless you're Eastern European, the idea of beet soup - and cold beet soup at that - may not sound too appetizing. But this soup is easy to make, lovely to look at and very refreshing on a hot day. Sam Gugino EACH 94 cals, 2% cff (0g fat, 2g fiber) * Exported from MasterCook * Cornish Hens Coq Au Vin Style Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Red wine 1 cup Nonfat chicken broth -- low-sodium 1 tablespoon Shallots -- minced 1/2 teaspoon Rosemary -- dried and crumbled 1/4 teaspoon Thyme -- dried and crumbled 2 teaspoons Olive oil 1/2 cup Onions -- minced 1/3 cup Carrots -- minced 1 tablespoon Flour 1 1/2 teaspoons Flour 1 clove Garlic -- pressed 1/2 Bay leaf 8 Mushrooms -- sliced 1/2" thick 2 Guinea hens, skinless -- halved 8 Boiling onions -- peeled 2 Carrots -- cut 1/2 inch thick 2 tablespoons Parsley -- minced Grind rosemary and thyme in mortar with pestle. Heat oil in heavy skillet or Dutch oven. Saute hens until browned. Remove from pan and add onions, garlic, carrots and bay leaf and cook until softened. Add wine and stock, bring to a boil and reduce. Add hens, cover and simmer 15 mins. Add herbs. Cook additional 15 mins. Remove hens, thicken sauce with flour. Add hens, mushrooms and boiling onions. Cook until everything is heated through. Serve over mashed potatoes. Cal 406.5 Fat 8.2 Fiber 4.8 CFF 20.1% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cornish Hens In Orange Sauce Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 whole Guinea hens, skinless -- Cornish hens 1 cup Orange marmalade 1/4 cup Brown sugar 3 tablespoons Wine vinegar 2 teaspoons Worcestershire sauce 1/2 teaspoon Curry powder 1/8 teaspoon Cayenne pepper Cut hens in half lengthwise. Combine remaining ingredients, except margarine in a saucepan. Heat over med heat. Simmer for 2 mins. Place hens in a shallow roasting pan, and spray with ICBINB spray then with the sauce. Bake, uncovered, in a preheated 350 oven for 30 mins, brushing often with the sauce. Turn hens and bake for another 30 mins, brushing with sauce. Cal 393.0 Fat 5.3 Fiber 0.2 CFF 12.2% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cornish Hens With Sesame Sauce Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Cornish Hens (about 1 pound 6 ounces each) salt and freshly ground pepper to taste 1 cup thinly sliced scallions -- green tops included 3 cloves garlic -- minced (3 to 4) 1 tablespoon sesame oil 1 tablespoon vinegar Sauce 2 tablespoons soy sauce 1 teaspoon sesame oil 1 tablespoon sugar 1/2 teaspoon dry mustard Preheat oven to 350 degrees F. Remove giblets. Rinse hens, pat dry, and season with salt and pepper. Set aside. Place scallions, garlic, 1 tablespoon sesame oil, and vinegar in food processor or blender. Process until pureed. Rub mixture inside cavity and on surface of hens. Tie legs together and place, breast-side up, on rack in baking pan. Roast in preheated oven, basting frequently with pan drippings, 1 hour or until temperature on meat thermometer is 180 degrees F and juices run clear. To prepare sauce, place 1/3 cup water, soy sauce, and 1 teaspoon sesame oil in 2-cup microproof measuring cup or small saucepan. Stir in sugar and mustard to make smooth paste and microcook on HIGH 45 seconds or place in sauce pan and cook just until mixture comes to a boil. Serve with hens. 6 to 8 servings. Gold Kist Farms Cookbook From BGL - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamy Corn Scallop Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can Campbell's(r) 98% fat free Cream of Mushroom -- 10.75 oz. Soup 2 tablespoons dried onions 1/2 teaspoon dry mustard -- or 1 tea prepared 1/8 teaspoon freshly ground black pepper 2 teaspoons sugar -- or sweetener Equiv. 2 cups frozen corn -- thawed 1 cup reduced fat Ritz(r) crackers -- crushed Preheat oven to 350 F. In a medium bowl, combine mushroom soup, onion flakes, mustard, black pepper and sugar or it's sweetener equivalent. Mix in corn and cracker crumbs. Pour into an 8x8" baking dish that's been coated with butter-flavored cooking spray. Bake 25 minutes. Cuisine: "American" Source: ""Healthy Exchanges Cookbook" by Joanna Lund" Copyright: "Putnam Publishing Group; ISBN: 0399140654 * April 1995" From "Christine F. Muehling" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamy Tuna Salad Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup fat free plain yogurt -- drained * -- so it becomes "yogurt cheese" 2 tablespoons fat free mayonnaise 1 can white albacore tuna in water -- (6 oz) drained 3 stalks celery -- peeled and chopped 2 tablespoons onion -- chopped 1/2 green pepper -- chopped 1 tablespoons lemon juice -- fresh squeezed 1 dash pepper Note - place yogurt in a coffee filter and place it in a strainer. Set into a dish deep enough to catch the yogurt liquid, allowing the yogurt to drain. Cover with plastic wrap and refrigerate 12-24 hours. Mix all ingredients together. Refrigerate several hours or more to blend the flavors before serving. Makes 2 servings From Natalie Frankel - - - - - - - - - - - - - - - - - - - NOTES : This is my favorite tuna salad and has been so refreshing during the hot weather. I've even eaten it for breakfast when I feel like a big dose of protein to start the day. I think it's an old modified Weight Watcher's recipe. * Exported from MasterCook * Crusty Duckling Hash Recipe By :Susan Goss Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Potatoes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups roasted duck meat -- skinless and diced 2 cups small red potatoes -- quartered 1/2 cup red onions -- thinly sliced 1/4 cup red bell peppers -- thinly sliced 1/4 cup yellow bell peppers 2 cloves garlic -- minced 1 1/2 teaspoons chili powder 2 tablespoons tomato based barbecue sauce -- Zinfandel's Recipe 1 tablespoon Worcestershire Sauce 1 tablespoon basil leaves -- chiffonade 1/2 teaspoon kosher salt 1/2 teaspoon ground pepper 1/2 cup plain mashed potatoes vegetable cooking spray Pre-heat oven to 400 F. Place duckling meat in a large bowl and set aside. In another bowl, pray potatoes, onions, peppers and garlic with vegetable cooking spray and toss with chili powder. Spread them on a baking sheet and roast in pre-heated oven until tender, about 20 minutes. Scrape potatoes and vegetables into bowl with duckling. Add barbecue and Worcestershire sauces, basil, salt and pepper. Mix well, then add mashed potatoes and blend thoroughly. Taste and correct seasonings. At this point, the hash may be refrigerated, tightly sealed, for 2 days. Divide hash into 6 portions. Shape into cakes as you would a hamburger or using a ring mold. Let chill for one hour, or overnight. Spray a nonstick skillet with vegetable cooking spray and heat over medium high heat. When hot add as many hash cakes as can fit, leaving 1" of space between each. Lower heat and saute over medium heat until hash is crusty on the bottom. Flip the hash and cook the other side till browned and crusty. Repeat until all cakes are cooked. Serve with Watercress, Pecan and Blue Cheese Salad. Description: "This unique recipe comes to us from Zinfandel, a wonderful Chicago restaurant. Chef Susan Goss specializes in authentic American regional cuisine and the restaurant's menu changes quarterly to reflect the country's culinary melting pot." Source: "http://www.fabulousfoods.com/recipes/main/poultry/poultrymisc/crustyd ck.html" S(Formatted by Whome40@aol.com Jul 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : Susan likes to serve this hash with her Watercress, Pecan & Blue Cheese Salad. Kristin: This sounds good...and could probably be made with something besides roasted duck. Roast pork maybe? Or leftover grilled salmon? I also think the hash patties could probably be sprayed with vegetable cooking spray and and "fried" in a nonstick pan. Or perhaps baked at a high temp? The original recipe called for roasting the potatoes etc with 2 tbsp olive oil in addition to oil for frying the patties. * Exported from MasterCook * Cucumber Buttermilk Soup With Mint Recipe By :Tapawingo's Restaurant In Northern Michigan Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds Cucumbers -- peeled, quartered and seeded 2 cups Buttermilk 1/4 cup Onions -- chopped 2 cloves Garlic 1 cup Nonfat sour cream 1 cup Nonfat yogurt -- plain 2 tablespoons Mint -- chopped 1 tablespoon Chives -- chopped 1 tablespoon Lemon juice 2 teaspoons Sugar 1 pinch Cayenne pepper Puree cucumbers, buttermilk, chopped onion and garlic in blender until smooth. Transfer to bowl. Stir in sour cream, yogurt, chopped mint, chives, lemon juice, sugar and cayenne pepper. Season to taste with salt and pepper. Cover and refrigerate until well chilled. (Can be prepared 1 day ahead.) Stir soup before serving. Ladle into bowls. Garnish with mint sprigs and fresh flowers, if desired. Cal 119.3 Fat 1.0 Fiber 1.0 CFF 7.8% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curry Corn Bisque Recipe By :Anne Patterson, consultant, soy foods industry, Illinois Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon oil 1 1/2 cups coarsely chopped white onion 3 cups corn kernels -- thaw if frozen 1 teaspoon curry powder 1/2 teaspoon finely grated ginger 1/4 teaspoon salt 1/8 teaspoon cayenne pepper 12 1/3 ounces extra-firm or firm silken tofu 2 cups nonfat chicken broth 1/4 cup finely sliced green onions with tops Heat oil in a large pot over medium heat. Add chopped onion, corn, curry powder, ginger, salt and cayenne. Stir and cook for 10 minutes. Remove from heat. Drain tofu, cut up and put into a food processor, and blend until smooth. Stop and scrape down sides of bowl. Add half of the corn mixture and about 1/2 cup of chicken broth to the bowl of food processor and blend with tofu until fairly smooth. Scrape mixture from food processor into large pot of remaining corn mixture. Add all of the remaining broth. Stir and bring to a simmer. Cook 5 minutes, stirring occasionally. Season with salt to taste. Evenly distribute into four soup bowls. Garnish with finely sliced green onions. ____________________ 200 cals, 6g fat, 4.5g fiber, 13g protein, 415mg sodium, 30g carbs, 0mg chol Source: "30 Secrets of the World's Healthiest Cuisines, Jonas and Gordon 2000" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Dark Chocolate Cheesecake Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Vanilla cookie crust 5 Squares semisweet chocolate 3 packages nonfat cream cheese -- softened, 8 oz each 3/4 cup Sugar 3 Whole eggs 1 teaspoon Vanilla 1 cup nonfat sour cream Prepare Vanilla Cookie Crust: Press mixture evenly onto bottom and 2" up side of a buttered 9" springform pan. Melt chocolate over hot, not boiling, water; cool. Preheat oven to very slow (275 F). Beat cream cheese, sugar, eggs and vanilla in a large bowl with electric mixer until smooth. Stir in cooled melted chocolate and sour cream until blended. Pour into prepared pan. Bake in preheated very slow oven (275 F) for 1 hour and 45 minutes. Turn off heat; let cake cool in oven with door ajar. Remove from oven to wire rack; cool to room temperature; refrigerate. Garnish with whipped cream and chocolate curls, if you wish. Description: "Is it cheesecake or is it fudge?" From "Christine F. Muehling" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Dixie Bean Bowl Recipe By :Katherine Rodman (adapted from Moosewood Cooks at Home) Serving Size : 5 Preparation Time :0:15 Categories : Eat-LF Mailing List Legumes Pasta Sweet Potatoes & Yams Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound kale -- washed and dried 1 large red onion -- chopped 1 large red pepper -- chopped 1 large sweet potato -- peeled and cubed 3 cloves garlic -- minced 1 tablespoon olive oil 15 ounces canned black beans -- drained and rinsed 1/2 cup grated cheddar cheese 1 teaspoon liquid Barbecue Smoke(r) 1 tablespoon cider vinegar 8 ounces egg noodles -- cooked and drained Clean kale and remove stems. Coarsely chop and set aside. Place sweet potatoes in large microwavable bowl, add 1/4 cup water and microwave on high for 3 minutes. Drain and set aside. Heat oil in large skillet, add garlic and saute for 30 seconds. Add onion and pepper and saute for 3 minutes. Add drained sweet potato and saute for 2 minutes. Add kale a handful at a time until all is wilted (takes about 7 minutes). Add drained black beans, liquid smoke and vinegar and heat for 3 minutes. To serve, place 1/5 of egg noodles in bottom of a bowl, add 1/5 of kale mixture and sprinkle with cheese. Start to Finish Time: "0:30" Katherine Rodman - - - - - - - - - - - - - - - - - - - NOTES : 7 ww points This is also excellent without the egg noodles. * Exported from MasterCook * Easy Vichyssoise Recipe By :Jo Anne Merrill Serving Size : 6 Preparation Time :0:25 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Leeks -- white part only 1 Onion 3 Potatoes -- peeled 2 tablespoons Margarine 3 cups Nonfat chicken broth 2 cups Land O Lakes Fat Free Half & Half(r) White pepper -- to taste Salt -- to taste 1. Trim leeks and wash well to remove all sandy particles. Slice white part of leeks, onion and potatoes into thin slices. 2. Melt margarine in a large saucepan with lid. Saute leeks and onions until tender; do not brown. 3. Add potatoes and chicken broth. Bring to a boil, then reduce heat to a simmer. Cover pan and simmer 15-20 minutes or until potatoes are tender. Let cool to room temperature. 4. Process soup in blender or food processor until smooth; blend in about 3 batches to prevent overfilling blender. Pour puree into a large bowl. Stir in half-and-half. 5. Refrigerate at least 2 hours. Serve this soup cold, adding salt and pepper to taste if you wish. If you wish to serve this warm, bring to serving temperature over a very low heat; do not allow soup to boil. Yield: about 5-6 servings. Cal 143.6 Fat 3.9 Fiber 1.3 CFF 27.2% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Egg Drop Soup With Tomato Recipe By :Lan Tan, Chinese Cooking School, Durham, NC Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups low-sodium defatted chicken broth 1 tablespoon low-sodium soy sauce 1 Pinch white pepper 1 cup diced tomatoes 3 ounces firm light tofu -- diced 3 tablespoons cornstarch -- dissolved in 1/4 cup water 2 eggs -- lightly beaten with 2 teaspoons rice wine 1 teaspoon sesame oil 2 tablespoons chopped scallions In large pot, bring the chicken broth to a boil. Add soy sauce, white pepper, and diced tomato. Boil for 2 minutes. Add tofu gently. Stir in dissolved cornstarch, stirring continuously until soup is thickened, about 1 minute. Mix in beaten egg mixture. Stir well. Turn off heat. Garnish with sesame oil and chopped scallions. Serve hot. ____________________ 65 cals, 2g fat, >1g fiber, 10.5g protein, 490mg sodium, 8g carbs, 45mg cholesterol Source: "30 Secrets of the World's Healthiest Cuisines, Jonas and Gordon 2000" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant And Red Sweet Peppers In Roasted Chili Paste Recipe By :Real Vegetarian Thai by Nancie McDermott Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 pounds eggplants -- see note 3 tablespoons vegetable oil -- or less, see review 1 tablespoon coarsely chopped garlic (4 to 6 cloves) 1 purple onion -- thin strips (crescents) 2 tablespoons roasted chili paste -- or to taste 1 tablespoon palm sugar or brown sugar 1 tablespoon water 1 teaspoon soy sauce 1/2 teaspoon salt 1 red and/or green bell pepper -- long, thin strips Trim off the stems from the eggplants. If using Japanese eggplants, cut each one in half lengthwise and then cut each half crosswise into 1-inch pieces. If using Thai eggplants, quarter lengthwise. If using one or more globe eggplants, cut into 1-inch chunks. Heat a wok or a large, deep skillet over medium-high heat. Add the oil and swirl to coat the pan. Add the garlic and onion and cook, tossing often, until the onion is shiny and softened, 1 to 2 minutes. Add the eggplant pieces and cook, tossing often, until they are tender but still hold their shape, 5 to 7 minutes. Add the chili paste, sugar, water, soy sauce, and salt and toss well. Add the red pepper and cook, tossing often, until it is shiny and beginning to wilt, about 2 minutes longer. Transfer to a serving dish and serve hot or warm. REVIEW: The onion, garlic and eggplant browned well with one-third the amount of oil listed in the ingredients. We used a heavy, non-stick flat bottom wok. We also used less chili paste and sweetened the sauce with honey to taste. We finished the sauce with cilantro and lime juice (to taste). It was flavorful and fresh. Intriguing how the flavors paired off. The chile paste had an affinity for the crisp bell peppers; the honey mated with the onion. We halved the recipe to serve 2 without a problem. - Hanneman 2000/07 Entree with less oil 96cals,34% cff (4g fat), 4g fiber. MENU: (per person) Steamed 1/2 cup basmati rice and 4 ounce snapper fillet grilled (5 mins, medium-high, foil-wrapped) with cilantro, lemon, salt and pepper and a hint of ginger (each 319 cals, 18% cff, 6g fat, 6g fiber) Description: "As a vegetarian entree, serves 2; 4 as side dish. With lower fat variation." S(Internet Address:): "http://www.globalgourmet.com/food/egg/egg1097/eggplant.html" Copyright: "1997 Chronicle Books" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : In this dish, eggplant's slightly bitter note is softened by the pepper's sweetness and the tangy explosion of the extraordinary chili sauce. The slender, deep purple Japanese eggplants are ideal here, but chunks cut from a large globe eggplant, or golf ball-sized Thai eggplants halved lengthwise would work as well. Sending the original recipe from the book (higher %Cals from fat) with notes on how we reduced the oil and loved it. Vegetable entree or side dish. This was great! (per person) Steamed 1/2 cup basmati rice and 4 ounce snapper fillet grilled (5 mins, medium-high, foil-wrapped) with cilantro, lemon, salt and pepper and a hint of ginger (each 319 cals, 18% cff, 6g fat, 6g fiber) * Exported from MasterCook * Elegant Cornish Hens Recipe By :High Cotton Cookin' Serving Size : 2 Preparation Time :1:30 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cornish game hens -- or chicken breast 1/ 2/3 stick butter -- or lowfat margarine 1/3 cup apple jelly 1 1/3 tablespoons cornstarch 1/2 cup Chardonnay -- (or other sauterne) 2 2/3 tablespoons orange juice 2/3 cup seedless grapes -- (white) salt 269.2 calories per serving. 40 CFF. However, that is probably a high estimate on calories, since you can drain off a lot of the liquids (butter, jelly, wine, orange juice, hen juices, etc.) after it is done cooking and reduce the calorie count further. This wasn't originally in the crockpot, but I have made them in the crockpot ok. Russ. Brown hens in butter. Place in large baking dish or roasting pan. Melt jelly over low heat and set aside. Add cornstarch to drippings in skillet; blend. Stir in jelly, wine, orange juice and salt. Cook, stirring, until smooth. Pour sauce over hens and bake, covered, at 350 for 1 hour. Add grapes and bake about 10 minutes until grapes are warm. Good with rice. Recipe courtesy of Mrs N.R. Hosey (Judy), Marvell, AR. (Glen G. Hosey's mother) Message From "Glen G. Hosey" to The TNT Recipes List. Original recipe was for 6. I decreased the proportions down to 2. Russell Fletcher GIMPLIMP@EFFECTNET.COM - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fig And Port Mustard Recipe By :Great Barbecue Cookbook, Australian Women's Weekly Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 250 grams dried figs -- 1 1/4 cups chopped 1/2 cup port wine 1/4 cup mustard seed (white or yellow) 2 tablespoons champagne vinegar Combine figs and port in a bowl, stand 1 hour. Blend or process fig mixture with seeds (see note), and vinegar until combined. Store covered in glass jar. Serving Ideas : As a condiment for meat, fish, poultry. As a spread on biscuits and cornbread. Perk up sandwich fillings and grilled or roasted vegetables such as eggplant. Description: "Shelflife: 1 week, refrigerated. Do not freeze." Yield: "2 cups" This was good! comes from Sam Gugino's monthly newsletter. From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Reserve some mustard seeds to stir in by hand. Or add the seeds to the processor nearest the end so that some hold their shape. * Exported from MasterCook * Fish And Fennel Rice Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound sole or other lean fish 1 cup chopped fennel bulb 1/4 cup chopped onion 2 tablespoons water 2 cups chicken broth 1 cup uncooked long grain rice 1 cup shredded spinach paprika 1 tablespoon chopped fresh tarragon lemon wedges Cut fish fillets into 4 serving pieces. Cook fennel and onion in water in 10-inch nonstick skillet over medium heat about 4 minutes, stirring occasionally, until crisp-tender. Stir in broth, rice and spinach. Heat to boiling; reduce heat. Cover and simmer 10 minutes. Place fish on rice mixture. Cover and simmer 8 to 10 minutes longer or until fish flakes easily with fork and liquid is absorbed. Sprinkle fish with paprika and tarragon. Serve with lemon wedges. 4 SERVINGS (WITH ABOUT 1 CUP RICE EACH). email from CaroleW on Jul 31, 1997 Source: "Betty Crocker's Low-Fat Cookbook 1994" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Frozen Cappuccino Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup espresso coffee -- cooled 3/4 cup vanilla nonfat frozen yogurt 1/2 cup ice cubes 1 1/2 tablespoons sugar For a frozen cappuccino, whirl 1 cup cooled espresso or other dark-roasted coffee with 3/4 cup vanilla nonfat frozen yogurt, 1/2 cup ice cubes and 1 1/2 tablespoons sugar until smoothly pureed. Pour into a glass and serve. Source: "American Institute for Cancer Research" S(Published by): "Riverside Press Enterprise on 26 Jul 2000" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Frozen Peach Dessert Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound peach slices -- frozen 1/2 cup fat-free sour cream 1/3 cup sugar 1 teaspoon vanilla extract mint leaves Make a frozen peach dessert by cutting a pound of frozen peach slices into chunks and processing in a food processor until it turns into a puree. Add 1/2 cup non-fat sour cream, 1/3 cup sugar and 1 teaspoon vanilla. Process until mixture is light, creamy and smooth. Serve immediately in dessert glasses, garnished with mint leaves. Source: "American Institute for Cancer Research" S(Published by): "Riverside Press Enterprise on 26 Jul 2000" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruit And Buttercrunch Salad Recipe By :Hanneman 2000/07 Serving Size : 2 Preparation Time :0:10 Categories : Eat-LF Mailing List Fruit Salad Dressings Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 nectarine 1 plum 1 naval orange 1 Pinch sugar -- if needed 1 green onion 2 1/2 Cups Buttercrunch lettuce leaves -- (approximately) JUICE AND GINGER SESAME DRESSING: 1/4 Cup pineapple juice 1 Pinch Thai or Five-Spice seasoning 1/8 Teaspoon pureed ginger 6 drops toasted sesame oil -- or more if needed pepper and salt Prepare the nectarine and plum: halve, pit, peel (optional) and slice into bite-sized pieces. Prepare the orange, reserving the juice as you remove the rind with a knife and cut into bite-sized pieces. Place the fruit in a bowl. Add the reserved juice from the orange. spring with sugar if necessary. Trim and cut the green onion. Add to the fruit bowl. While the fruit stands, wash and spin dry (gently) the lettuce leaves. Tear into bite-sized pieces. Place in a serving bowl. Combine the pineapple juice, spice, and ginger in a small bowl or cup measure. Using a fork, stir in about drops of dark sesame oil, until aromatic. Add the fruit to the lettuce; pour on the dressing. Toss and serve. Offer pepper and salt at table. Description: "Tree fruit: plum, nectarine, orange" S(Tested by): "kitpath@earthlink.net 7/3/00" - - - - - - - - - - - - - - - - - - - Serving Ideas : Cup of soup and small sandwich. NOTES : Buttercrunch is a soft lettuce, not usually found at the supermarket because it doesn't ship well. Look for it at farmers markets or produce stands. These butterheads are popular in Europe where many of them were developed. Buttercrunch is flavorful and crunchy when fresh from the garden; it is mildly spicy. [Per serving: 115 cals, 7% cff (1g fat), 4g fiber] Wonderful butterhead lettuce, fresh from the garden. I used a little juice with the gingerroot to get a good mushy puree. * Exported from MasterCook * Fruit Slices Recipe By : Serving Size : 50 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup prunes 1 cup dried figs 1 cup seeded raisins 1/2 cup nuts toasted coconut Cook prunes in boiling water and cover 10 min. Drain and remove pits. Grind fruits and nuts, using the fine blade of food chopper. Shape into a roll 1 1/2 inch in diameter; roll in coconut. Chill. Cut into slices. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Garden Minestrone Recipe By :Brenda J. Ponichtera R.D. Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound skinless boneless chicken breast -- ground *1 6 cups fat-free chicken broth -- *2 2 cups cabbage -- chopped 2 cups canned tomatoes -- not drained, diced 1 cup sliced carrots 2 cups frozen green beans -- *3 1 cup zucchini slices 1 cup macaroni -- dry 2 tablespoons chopped onion 2 tablespoons dried parsley 1 tablespoon chopped garlic 1 tablespoon dried basil 1/2 teaspoon oregano 1/4 teaspoon pepper *1 - Called for extra lean ground beef, I changed for ground chicken breasts *2 - Called for fat-free beef broth, I changed it to fat-free chicken broth *3 - Called for canned beans, I use frozen as canned beans have a lot of sodium Brown meat in a 4-quart kettle that has been sprayed with non-stick cooking spray. Add remaining ingredients and simmer until vegetables are tender, about 20 minutes. Serves 6 1-1/2 cup servings. Source: "Quick and Healthy Volume II" S(Typed & Formatted in MC by:): "Helen D. (hdeacey@home.com) July 31, 2000" Yield: "9 cups" - - - - - - - - - - - - - - - - - - - NOTES : The is a colourful, hearty soup that can be enjoyed year-round. Take advantage of the summer vegetables and serve this for a quick supper. Plan on freezing leftovers for another meal. * Exported from MasterCook * Gazpacho #4 Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cucumber -- chopped 2 Tomatoes -- seeded and chopped 3 tablespoons Onions -- minced 1/2 cup Green pepper -- diced 2 teaspoons Olive oil 2 tablespoons Cider vinegar 2 cups Tomato juice 1 teaspoon Salt 1/2 teaspoon Pepper 1 tablespoon Parsley -- chopped 1 clove Garlic -- minced Peel cucumber, remove seeds and chop. Peel tomatoes and chop. Combine all ingredients in blender and process until smooth. Chill well. Cal 47.6 Fat 1.8 Fiber 1.4 CFF 29.4% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Greek Chicken Salad With Orzo Recipe By :Melanie Bernard BBQ Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Legumes Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons grated lemon zest -- divided use 5 tablespoons fresh lemon juice -- divided 2 teaspoons dried oregano -- divided 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper =-=-=- 1 pound skinless boneless chicken breasts 1 medium zucchini -- (about 6 ounces) 1 large red bell pepper =-=-=- 1 1/4 cups orzo 1/2 cup reduced-sodium chicken broth 1 tablespoon white wine vinegar 1/2 cup chopped parsley 1/2 cup chopped scallions 1/4 cup chopped mint 1/2 cup canned chickpeas -- drained and rinsed 8 large leaves romaine lettuce In a shallow dish just large enough to hold the chicken and vegetables, combine 1 teaspoon of the lemon zest, 4 tablespoons of the lemon juice, 1 teaspoon of the oregano, and 1/4 teaspoon each of the salt and pepper. Cut the chicken into 1- to 1/2-inch chunks, the zucchini into 1/2-inch slices, and the bell pepper into 8 strips. Place the chicken, zucchini, and pepper in the marinade, turning to coat completely. Let stand at room temperature 30 minutes or refrigerate up to 2 hours. Meanwhile cook the orzo in a large pot of boiling, salted water 9 to 11 minutes, until al dente. Drain well and turn into a large bowl. In a small mixing bowl, whisk together the broth, vinegar, and remaining lemon juice, lemon zest, oregano, pepper, and salt. Pour over the warm orzo and stir to mix well. Stir in the parsley, scallions, mint, and chickpeas. Let cool to room temperature. Prepare a medium-hot barbecue fire. oil the grill rack or coat with a nonstick vegetable spray. Alternately thread the chicken, zucchini, and pepper onto 4 metal skewers. Grill, turning once or twice, 6 to 8 minutes, until the chicken is white throughout and the vegetables are lightly charred and softened. On a large platter or individual plates, make a bed of the lettuce leaves. Spoon the orzo salad over, then arrange the skewers on top of the salad. Serve immediately perhaps with vanilla frozen yogurt drizzled with an anise-flavored liqueur for dessert. Without the dessert: 413 cals, 3.4 gm fat (7.4% cff) Low Fat Grilling: Fabulous Food from the Backyard Barbecue by Melanie Bernard. (HarperPerennial, 1995, paper $10 US). kitpatH/mc 8/97 From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Onion Flowers Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 medium sweet onions -- (4-5 oz. each) 1 Tbsp butter or margarine -- melted 1 tsp Dijon-style mustard 1/8 tsp hot pepper sauce 1 Tbsp brown sugar pepper Peel onions; cut almost through each onion, forming 8 wedges. Tear off four 24 x 18 inch pieces of heavy foil. Fold each in half crosswise to make a double thickness of foil. Trim to make 12-inch squares. Place an onion in the center of each foil square. Stir together butter or margarine, mustard, and hot pepper sauce. Drizzle mixture over onions. Sprinkle with brown sugar. Bring up two opposite edges of each foil square and seal edges with a double fold. Fold remaining ends to completely enclose each onion, leaving space for steam to build. Arrange preheated coals around a drip pan in a covered grill. Test for medium heat above the pan. Place foil packets on grill for 25 minutes or until onions are nearly tender. Make two-inch opening in the top of each packet. Cover and grill for 10 minutes more or until onions are lightly browned. Sprinkle with pepper. Makes 4 servings. Posted by Dawna to Eat-L. Note: I had seven Wala-Wala onions, so used a stick of margarine, used spicy brown mustard 'cause that's all we could find, and added the mustard and hot pepper sauce till it looked right. Threw a big pinch of brown sugar on the top of each onion. Plopped each onion on some foil, folded the foil up and put the onions on a hot grill when the neighboring campers were finished with their grill, grilled about 30 minutes, and everyone who ate these loved them. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : Technically it is not lowfat because the onions are so low-cal, but I really thought people here might enjoy this, so I am pushing my luck. I made these yesterday and used a peach-vidalia hot sauce (and much more of it than 1/8 tsp). They were fabulous. I ended up eating 2 myself! _____ * Exported from MasterCook * Grilled Raspberry Cornish Game Hens Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cups red raspberries 1 cups vinegar 2 tablespoons lemon juice 1 teaspoon garlic clove -- crushed 2 tablespoons mint -- chopped 1/2 cups olive oil 4 rock cornish game hens -- 1 lb each In a bowl combine red raspberries, vinegar, lemon juice, garlic clove, mint, and olive oil. Split cornish hens down the middle to flatten and arrange in a 13"x 9" shallow dish. Pour the marinade on top and let stand for 4 hours. Grill, skin side down, for 10 minutes over hot coals. Turn and continue cooking for 20 to 25 minutes, basting frequently with the marinade. Posted to BBQ list 5/00 Source: "BBQ List" S(Archived by): "JPellegrino on 19 May 2000" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Salmon With Orange-hoisin Sauce Recipe By :Fran Clinton Serving Size : 3 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 lb salmon steak 1/4 cup orange juice 1 tbsp hoisin sauce 1 tsp honey 1. Preheat grill or broiler. 2. Rinse salmon steaks with water and place in a non-metal container or plastic sealable bag. 3. Mix remaining ingredients either in a food processor, blender or by hand, and pour over salmon steaks. Marinate mixture for 10 minutes. 4. Place salmon in broiler or on a medium-high heat grill and cook for 6 minutes per side or until salmon is cooked through. Serves 3. Serving Ideas : I served this with sauteed spinach (5oz fresh spinach, 1/2 vidalia, 2 small cloves garlic, 1 tbsp seasoned rice vinegar and 1 tsp soy), carrots (baby carrots boiled in oj, seasoned with butter buds, maple syrup and a pinch of salt), rice and black eyed peas (zatarains), salad and bread. The spinach was overpowered by the fish but was heavenly on it's own. Description: "Although there is a lot of fat in salmon, it is the heart-healthy variety, and at least one meal of a fatty fish per week is recommended." Source: "http://www.ivillage.com/food/tools/recipefinder/display_recipe/0,6863 867,00.html" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Kristin: I doubled the marinade and used it on tuna steaks we grilled. I boiled the marinade to reduce it and used it as a glaze. Pretty good but I think it would be better on salmon. Tuna is a little dry for this treatment. Of course, the next day the leftovers were wonderful. Maybe the flavors just needed time to develop? I cooked about 2 lbs of tuna steaks. Had enough cooked tuna for 3 meals. Grilled the first night, tuna "clubs" the second night, and tuna rice salad the third night. * Exported from MasterCook * Herbed Millet #2 Recipe By :The Ayurvedic Cookbook, Amadea Morningstar w/ Urmila Desai Serving Size : 4 Preparation Time :0:35 Categories : Eat-LF Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cups Millet 2 1/2 cups Water -- Or To 3 C Water,Or More As Nec 1/4 Tsp Sea Salt 1/2 Sm Onion -- Finely Chopped 1 Clove Minced Garlic 1 Tsp Sage Put all the ingredients in a med saucepan and bring to a boil. Cover and reduce heat to low. Cook 30 min or until millet has absorbed all the moisture of the water. It's a good idea to check it at 20 min, as sometimes the millet cooks faster. Note: A good breakfast or dinner dish. Add the greater amount of water if you like a creamy consistency; lesser if you prefer it like a dinner grain. This was very, very tasty. Wouldn't hesitate to make it for company. We used more then 3 C of water. Tested for you by Reggie and Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 76.4 Total Fat 0.6g Sat Fat 0.1g Carbs 15.3g Fiber 1.1g Pro 2.3g Sod 192mg CFF 7.6% * Exported from MasterCook * Herbs That Go Well With Veggies Recipe By :The Low-Fat Tips-Shortcuts-Conversions-Recipes List Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Information, Tips, Misc. Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- *none* Here are some great ideas for all those veggies we should be eating. Herbs that go well with Veggies (& other goodies): Asparagus Chives, lemon balm, sage, savory, tarragon, thyme Dried beans Cumin, garlic, mint, onions, oregano, parsley, sage, thyme Green beans Basil, caraway, clove, dill, marjoram, mint, sage, savory, thyme Beef Basil, bay leaf, caraway, cumin,fenugreek,garlic, ginger, marjoram, onion, oregano,parsley, rosemary, sage, savory, tarragon, thyme Carrots Anise, basil, chervil, chives, cinnamon, clove,cumin, dill, ginger, marjoram, mint, parsley, sage,tarragon,thyme Chicken Anise, basil, borage, bay leaf, chives, cumin,cinnamon, dill, fenugreek, garlic, ginger, marjoram, onion, oregano, parsley, rosemary, saffron,sage, savory, tarragon, thyme Corn Chervil, chives, lemon balm, saffron, sage, thyme Eggplant Basil, cinnamon, dill, garlic, marjoram, mint, onion, oregano, parsley, savory Egg Substitute Anise, basil, caraway, cayenne pepper, chervil, chives, coriander, dill, fennel, marjoram, oregano,parsley, rosemary, saffron, sage, tarragon, thyme Fish Anise, basil, borage, caraway, chervil, chives,dill, fennel, garlic, ginger, marjoram, parsley,rosemary, saffron, savory, tarragon, thyme Fruit Anise, cinnamon, clove, ginger, lemon balm, mint,rosemary Rice Basil, fennel, lovage, saffron, tarragon, thyme Mushrooms Coriander, marjoram, oregano, rosemary, tarragon, thyme Squash Basil caraway, cardamon, cinnamon, clove, ginger, marjoram, dill, oregano, rosemary, sage, savory, thyme Tomatoes Basil, bay leaf, chives, coriander, dill, garlic, marjoram, oregano, parsley, rosemary, sage,savory, tarragon, thyme Source: "Formatted by Whome40@aol.com Jul 2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * High Fiber Prune Oat Bread Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups chopped pitted prunes -- (about 9 ounces) 1 cup rolled oats 1 1/2 teaspoons baking soda 1/2 teaspoon salt 1/4 cup butter or margarine 1 cup boiling water 1 egg 3/4 cup brown sugar -- packed 1 cup all-purpose flour 1/4 cup whole-wheat flour Heat oven to 350F. Combine prunes, oats, baking soda, salt, and butter in bowl. Add boiling water and stir. Set aside. In another bowl beat egg and sugar until well blended. Add flours; mix. Batter will be stiff. Mix in prune mixture just to blend. Pour into greased 8 1/2 x 4 1/2 x 3 inch loaf pan. Bake in center of oven for 1 hour or until pick inserted into center comes out clean. Cool in pan 10 minutes. Remove to rack. Makes 1 large Loaf (10 1-slice servings). Nutritional Information Per Serving Cals: 240 Fat 6 g (22%) Fiber 3g Source: http://www.prunes.org/nutbro06.html#bread From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hopi Indian Stew With Posole Recipe By :Cooking Light Magazine, March 1996 Serving Size : 10 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon olive oil 1 Cup diced peeled sweet potato 1/2 Cup diced peeled turnip 1 1/2 Cups diced green bell pepper 1 1/2 Cups diced red bell pepper 1 Cup diced zucchini 1 Cup diced yellow squash 1 1/3 Cups sliced oyster mushroom caps --about 3 1/2 ounces 5 Cups Corn Stock -- Or 45 Oz Veg Broth 1 1/2 Cups Grilled Corn Kernels 1/2 Cup canned white hominy -- drained 1 Teaspoon minced fresh thyme 1 Teaspoon rubbed sage 1 Teaspoon Coriander Seed -- toasted 1/8 Teaspoon pepper 1/4 Cup water 1 Tablespoon cornstarch Heat oil in a large Dutch oven over medium heat. Add sweet potato and turnip; saute 5 minutes or until lightly browned. Add bell peppers, zucchini, and squash; saute 3 minutes. Add mushrooms; saute 1 minute. Add Corn Stock, Grilled Corn Kernels, hominy, thyme, sage, coriander seeds, and pepper . Combine water and cornstarch in a small bowl, stirring until well blended; add to stew. Bring to a boil; reduce heat and simmer 5 minutes or until slightly thickened, stirring constantly. Yield: 10 servings (serving size: 1 cup). CALORIES 92 (27% from fat); PROTEIN 2.4g; FAT 2.8g (sat 0.5g, mono 1.4g, poly 0.6g); CARB 16.4g; FIBER 2.8g; CHOL 0mg; IRON 1.2mg; SODIUM 754mg; CALCIUM 17mg. Busted by Gail Shermeyer <4paws@netrax.net> From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot Weather Punch Recipe By :Southern Sideboards, Jr. League of Jackson, MS Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 tea bags 3 quarts boiling water 3/4 cup sugar 1 bottle ginger ale -- 32-ounce 1 can lemonade -- frozen concentrate -- 12-ounce Steep tea in water for 10 minutes. Remove tea bags and mix tea with remaining ingredients. Chill. Ginger ale may be chilled and added just before serving if a more carbonated punch is desired. Serves 15. Mrs Harold Graham, Crystal Springs, MS http://southernfood.about.com/food/southernfood/library/rec00/bl00617b.htm From Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ice Cream Sandwiches Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups chocolate low-fat frozen yogurt 2 1/2 cups Grape-Nuts(r) 1/4 cup sugar or brown sugar 2 teaspoons instant coffee granules 2 tablespoons frozen yogurt chocolate wafer cookies If you love ice cream sandwiches, make your own low-fat version, starting with 3 cups chocolate low-fat frozen yogurt that is slightly softened. Toss 2 1/2 cups Grape-Nuts cereal, 1/4 cup sugar or brown sugar, and 2 teaspoons instant coffee granules in a shallow bowl. Scoop 2 tablespoons of the frozen yogurt onto a chocolate wafer, cover with another wafer and compress the sandwich slightly. Set on its edge and roll in the crumb mixture. Place each sandwich on a flat, shallow pan covered with foil and freeze until hard. Source: "American Institute for Cancer Research" S(Published by): "Riverside Press Enterprise on 26 Jul 2000" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Italian White Bean And Artichoke Salad Recipe By :Ken Haedrich Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Salad Dressings Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- VINAIGRETTE: 2 1/2 tablespoons red wine vinegar 2 tablespoons olive oil 1 teaspoon tomato paste 1/4 teaspoon salt 1/8 teaspoon black pepper 1 garlic clove -- minced SALAD: 6 cups thinly sliced spinach -- about 5 cups 2 cups green bell pepper strips 3/4 cup diced sharp Provolone cheese (3-ounces) 1/2 cup diagonally sliced celery 1/2 cup vertically sliced red onion 2 tablespoons chopped fresh basil 1 tablespoon chopped fresh parsley 19 ounces canned cannellini beans or other white beans -- drained 14 ounces canned artichoke hearts -- drained and quartered FOR THE VINAIGRETTE: Combine ingredients in a small bowl; stir with a whisk. FOR THE SALAD: Combine spinach and remaining ingredients. Drizzle with vinaigrette, and toss gently. 4 servings. Nutrition information per 2 cups serving: 343 calories, 13.5 grams fat (35% of cals), 15 milligrams cholesterol, 727 milligrams sodium. Published 7/16/00 by the Riverside Press Enterprise Source: "Cooking Light magazine" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Try to handle this salad as gently as possible so the canned beans will hold their shape. * Exported from MasterCook * Japanese Cherry Floats Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 scoop vanilla ice milk sweetened black cherries* -- as desired 7 ounces lemon-lime soda In a large soda glass, top 1 scoop of ice milk with sweetened black cherries (fresh, canned bing or a cherry jam may be used). Tilt glass; slowly pour the soda down the inside of the glass. From aml@skypoint.com - - - - - - - - - - - - - - - - - - -