* Exported from MasterCook * Kale Soup With Soy And Lime Recipe By :Leafy Greens, Mark Bittman 1995 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons peanut oil -- may be tripled 1 cup minced onion -- prepared as directed 1 pound kale 2 tablespoons minced garlic 6 cups light chicken broth or vegetable stock 1 tablespoon soy sauce salt (optional) 1 fresh jalapeno pepper (optional) -- minced 1 lime -- cut into eighths HEAT the oil in a large pot over medium heat. Add onion and cook, stirring occasionally, until it begins to brown. While it is cooking, remove and discard any thick stems from the kale and chop the rest. WHEN the onion is tender and golden, add the garlic. Cook a minute or two and add the stock. Bring to a boil, lower the heat, add the soy and taste for salt; add some if necessary. Add the kale to the simmering broth and cook until it is tender, about 10 minutes. Correct the seasoning (you may prefer to add more soy sauce rather than more salt) and serve, passing the minced jalapeno and pieces of lime. Other greens to use: bok choi, broccoli raab, collards, mustard or turnips. Substitute fish sauce (nuoc mam) instead of soy if you prefer. PREPARE Kale, wash and trim the center stalk, roughly chop. Per Serving 131 Calories; 3g Fat (14.5% calories from fat); 3g Dietary Fiber Description: "Asian-inspired soup that is fast and easy" Start to Finish Time: "0:20" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Layered Fruit Slaw Recipe By :Unknown Serving Size : 12 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups cabbage -- finely shredded 2 cups lettuce -- finely shredded 1 tsp poppy seeds 15 ozs pineapple chunks in juice -- well drained 1 1/2 cups seedless grapes -- red, halved 1 med cantaloupe -- cut into balls 8 ozs fat-free yogurt -- lemon 1/4 cups light mayonnaise, Hellman's -- or salad dressing 1 dash nutmeg orange peel -- shredded pecan halves Toss together the cabbage, lettuce, and poppy seeds. In a 2 1/2 or 3-quart clear glass bowl (a straight-sided bowl shows the salad off best) or souffle dish place about 1/3 of the cabbage mixture. Top with a layer of pineapple. Sprinkle grapes evenly over pineapple. Top with another 1/3 of the cabbage mixture. Layer melon balls over second cabbage layer. Top with remaining cabbage mixture. Stir together lemon yogurt, mayonnaise or salad dressing, and ground nutmeg. Spread the lemony dressing over top layer all the way to the sides of the bowl to keep the green crisp. Cover cabbage all the way to edge of bowl. Cover and chill up to 24 hours. Sprinkle with shredded orange peel; top with pecan halves. Before serving, toss gently. Posted by Mary Spero to TNT. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : Here is another one of Merry Mary's recipes. I don't really like cabbage or cantaloupe, so I can't personally attest to this, but hubby loved it and it is beautiful in the bowl. Lowfat to boot! 1 WW point * Exported from MasterCook * Leek Pancakes (Keftas De Prasa) Recipe By :Esther Shear in Plotch & Cobe, The Int'l Kosher Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Jewish Pancakes, Waffles, Crepes Potatoes Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 leeks -- up to 5 1 cup mashed potatoes 3 eggs -- beaten 1/4 cup matzo meal salt -- to taste freshly ground black pepper -- to taste vegetable oil -- for frying 1. Clean leeks thoroughly, washing out all sand and grit. Cut white and green parts into small pieces, discarding the tough outer leaves. 2. In large saucepan, combine leeks with enough water to cover. Bring to a boil over high heat. Reduce heat to medium; cover and cook 30 minutes until tender. Drain and cool. 3. With hands, squeeze out all excess water from leeks. In medium bowl, combine cooked leeks with potatoes, eggs, matzo meal, and salt and pepper to taste; mix well. 4. Heat about 1/2 inch oil in medium skillet, over medium-high heat. With spoon, form leek-potato mixture into small patties. Drop into hot oil and fry 3 minutes on each side, or until golden. Drain on paper towels. Serve hot. Makes 4 to 6 servings. MasterCook analysis without the hot oil, per serving: 158 Calories 3.3 g fat 22.1 g carbohydrate 1.9 g fiber 20.9% calories from fat 63.0% calories from carbohydrates B. Plotch & P. Cobe, The International Kosher Cookbook, p. 113. Formatted in MasterCook 4 by Ellen Pickett May 1999. - - - - - - - - - - - - - - - - - - - NOTES : I have not yet tried making the leek pancakes, but the spinach pie has become a Passover tradition in my family (as long as I'm willing to prepare it). The first recipe is for a variation on a traditional Jewish dish called latkes (vegetable, often potato, pancakes). Latkes are generally fried in vegetable oil, but you can probably keep the fat content down by baking them or cooking in a non-stick pan with a bit of vegetable oil spray. By the way "pareve" means that a food contains neither dairy nor meat products. * Exported from MasterCook * Lemon Caesar Dressing Light Recipe By :Complete Book of Dressings, Paulette Mitchell Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup fresh lemon juice 2 tablespoons plain lowfat yogurt or nonfat non-gelatin plain yogurt 2 tablespoons cholesterol-free reduced-fat mayonnaise 2 tablespoons minced fresh parsley (Flat-leaf) 1 tablespoon grated parmesan cheese -- freshly grated 1/2 teaspoon Worcestershire sauce -- or to taste or vegetarian substitute or soy sauce 1/2 teaspoon minced fresh garlic -- see tip 1/8 teaspoon ground black pepper -- freshly ground salt -- to taste hot pepper sauce -- and/or dijon mustard -- to taste In a small mixing bowl, whisk together the ingredients. Taste; adjust seasonings. Stir before serving. MAKE AHEAD: This dressing will keep for 2 days in a tightly closed container in the refrigerator. Serving Ideas : Toss with romaine lettuce leaves and toasted croutons. Let stand in the refrigerator for 15 minutes. Allow to stand at room temperature for about 5 minutes. Stir before serving. Per tbs: 19 cals, 1g fat (54%), trace fiber, 61g sodium Description: "Light version of a classic" Yield: "1/2 cup" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : The original recipe did not mention the mustard. Tip: To tame the taste of raw garlic, blanch whole cloves. Mayonnaise substitutes for raw egg and oil. This one is not too sweet; but it is not nonfat. It's taste depends on good-quality mayo and yogurt and fresh fresh fresh. * Exported from MasterCook * Lentils And Eggplant Stew With Rice Recipe By :Hanneman 2000-Jul-14 Serving Size : 3 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup lentils 1 1/2 cups water 1 1/2 cups cubed eggplant 3 tablespoons flour 1 teaspoon oil vegetable cooking spray 1/2 cup sliced onions -- (crescents) 1/4 teaspoon yellow mustard seed SAUCE: 3/4 cup tomato juice or a combination of juice and tomato paste 1 tablespoon soy sauce -- may be doubled 1 teaspoon brown sugar 1 large garlic clove -- minced with salt 1/4 teaspoon chile paste -- or equivalent GARNISH: chopped fresh cilantro -- or basil diced fresh tomato 1 1/2 cups hot cooked rice In a medium saucepan, bring the lentils and water to a boil; lower the heat and cover and simmer for 30 minutes. Put eggplant in a medium bowl, spring with flour, enough to lightly coat. Heat oil in a large skillet, add the onions and mustard seed and cook for a minute or two until the onions begin to soften and are well coated with the oil. Quickly stir in the eggplant; toss with the onions to share the oil. Supplement with cooking spray if necessary to lightly brown and soften the eggplant. Add the sauce ingredients to the pan with the cooked lentils. Add the sauce to the eggplant-onion mixture. Simmer for about 10 to 15 minutes, adding water if needed. The sauce will resemble a thick chili. Serve with garnish over cooked rice. Serving Ideas : Salad or green vegetable such as green beans. Description: "Serve this stew very hot with rice." Source: "Idea from Fabulous Beans by Barb Bloomfield (1994)" - - - - - - - - - - - - - - - - - - - NOTES : Like most stew, the flavor changes as it cools. So does the texture. So, coat the eggplant lightly with the flour; the stew will thicken as it cools. Best when eaten hot; not to be lingered over. I liked this and I didn't like this. I liked it hot. When it cooled the texture thickened to a glutinous paste. I used too much flour the first time. I wrote this recipe with less flour. It had good flavor. Could easily adapt this idea to a can of cooked lentils. Hold back the juice: and add the sauce ingredients to the canned liquid - adding juice as needed. ps - I used a chili soup base instead of chili paste or chili powder. * Exported from MasterCook * Macaroni Salad #4 Recipe By :Magazine Recipes from 1984 Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces macaroni 1 cup bread and butter pickles -- chopped very fine 1/2 cup diced green bell peppers 2 tablespoons chopped onion 1/2 teaspoon salt 1 1/2 cups fat-free mayonnaise 1/2 cup fat-free sour cream 1/2 cup buttermilk Mix all of the ingredients, mix well. Chill well before serving. Serves 8 Nutritional Summary as per MasterCook per cup: Calories 287, Fat 1g, Protein 9g, Carbohydrates 60g, Dietary Fibre 2g, Cholesterol 2mg, Sodium 933mg (WW Points 5) Description: "WW 5 Points." Source: "Found handwritten in a notebook." From hdeacey@home.com - - - - - - - - - - - - - - - - - - - NOTES : Note: Original recipe called for regular mayonnaise, sour cream and milk, I no longer use regular products so I have changed them. I also add 1 teaspoon dillweed. This recipe is very basic, I have added vegetables, and or white tuna in water,drained & flaked. This salad is very versatile. I use coloured macaroni, small shells, etc. Helen D. * Exported from MasterCook * Mediterranean Baked Chicken And Vegetables Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Skinless Boneless Chicken Breasts -- (About 1 Lb Total) 8 Oz Mushrooms -- sliced 1 Lb Zucchini -- cut into 1/4-inch -- thick slices 1 Tbsp Olive Oil 1 Tbsp Freshly ground pepper 1 Tbsp Oregano 1 Tbsp Fennel seeds -- crushed 1 Tbsp Basil 14 1/2 Oz Italian Tomatoes -- Canned Parsley sprigs Parmesan cheese -- grated Rinse chicken, pat dry, and place in a 12 x 15-inch broiler pan. Arrange mushrooms and zucchini around chicken. Drizzle with oil. Sprinkle with pepper, oregano, fennel seeds, and basil; mix to coat chicken and vegetables with seasonings. Cover pan tightly with foil and bake in a 425F oven for 15 minutes. Cut up tomatoes, then stir tomatoes and their liquid into pan. Cover and continue to bake until meat near bone is no longer pink; cut to test (about 5 more minutes). Garnish with parsley sprigs; offer cheese to sprinkle over individual servings. Makes 4 servings. Per serving: 250 calories, 6 g fat, 12 g carbohydrates, 38 g protein, 86 mg cholesterol, 270 mg sodium. Source: More Low-Fat Recipes, Sunset. Shared by Judi M. Phelps (Juphelps) Delphi, (G.Phelps1) GENie. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mediterranean Brown Rice Recipe By :Healthy Side Dishes,Williams Sanoma Collection Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Mediterranean Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetable cooking spray 1 pound chinese eggplants 1 leek -- white and some green 2 cloves garlic -- crushed 1 teaspoon ground cumin 1 cup long-grain brown rice 2 cups water 1/2 teaspoon salt 1/4 teaspoon white pepper 2 tomatoes -- seeded and diced 1/3 cup reduced fat feta cheese 1/4 cup fresh parsley -- minced 1/4 cup fresh basil -- chiffonade Preheat oven to 450. Line a baking sheet with foil, spray it with Pam. Dice eggplant and spray with Pam. Put on baking sheet and roast, stirring as needed, until browned. About 15 minutes. Meanwhile, clean and chop leek. Spray a medium nonstick saucepan with Pam and heat over medium heat. Saute leek until it starts to soften. Stir in garlic, cumin and rice. Saute until garlic is fragrant and rice is toasted. Add water, salt and pepper. Bring to a boil, reduce heat and simmer covered for 40 minutes or until rice is cooked and water is absorbed. Let stand 5 minutes off heat if needed. Stir in eggplant, tomatoes, feta, parsley and basil. Cover and let stand another 5 minutes to heat through and blend flavors. Can be served hot or at room temp. Leftovers can be turned into a salad. See separate recipe. Source: "Formatted by Whome40@aol.com Jul 2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mediterranean Rice, Yellow Squash And Arugula Salad Recipe By :Kristin Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Mediterranean Rice Salad Dressings Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Mediterranean Brown Rice -- leftover Yellow Squash and Arugula Medley -- leftover 1/2 cup arugula leaves - cut in ribbons -- or to taste 1 1/2 cups red grapes -- cut in half 11 ounces yellow corn, canned -- rinse and drain 1/3 cup minced fresh parsley -- or to taste 1/3 cup red onion -- small dice - to taste Grapefruit Dressing 1/2 cup fresh grapefruit juice 1 tablespoon fresh lemon juice 1 tablespoon seasoned rice vinegar 1 teaspoon lemon pepper 1 teaspoon ground cumin 1/2 teaspoon salt 2 cloves garlic -- minced Combine all ingredients except dressing. Combine dressing ingredients. Dress salad with dressing to taste. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Menu - Grilled Herb Chicken, Risotto With Vegetables, Salad Recipe By :Hanneman 2000-Jul-14 Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Risotto w/ Mushrooms and Artichoke Hearts Grilled Chicken Breasts Rubbed with Old Bay, Coriander, Fines Herbes Rub for Chicken Soft Leaf Lettuce Salad with Tomato Pear-Peppercorn (Fat Free) dressing (bottled) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Miso Rice Pilaf With Greens Recipe By :WW Versatile Vegetarian Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Rice Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons Vegetable oil 1 Onion -- chopped 1 1/2 cups Collard greens -- See note 2/3 cup Brown rice -- See tip 2 teaspoons Miso 1 1/2 cups Water In a medium saucepan, heat the oil. Add onion, cook, stirring as needed until softened, about 5 mins. Stir in greens and cook until wilted, about 3 mins. Add the rice and water, bring to a boil. Reduce heat and simmer, covered, until the rice is tender and the water is absorbed, 35-40 mins. In a small bowl, dissolve the miso and 2 Tbs water, stirring as needed. Gently stir into the rice. My notes: Greens can be collard, Swiss chard, kale or spinach. Tip: Use either med. or long-grained brown rice in this recipe. White rice can be substituted, but only cook 15-20 mins. Cal 160.0 Fat 3.4 Fiber 2.1 CFF 18.9% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Miso Soup With Tofu And Wakame Recipe By :Kiyoko Konishi, author, Japanese Cooking for Health and Fitn Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon wakame seaweed 3 cups dashi (bonito stock) 1 cup diced silken tofu or 1/2 block of tofu (diced) 1 tablespoon red miso (fermented soybean paste) thinly sliced green onions with tops Soak wakame in water for 5 minutes or until reconstituted. Cut into bite-size pieces In a medium pot, bring dashi to a boil over medium-high heat. Add wakame and boil for 1 to 2 minutes. Add tofu and lower heat to simmer. In a small bowl, dissolve miso with 1/2 cup of broth from the pot; return to the pot. Just before broth boils, add scallions and turn off heat. Description: "Light soup made with ingredients available at Japanese markets and health food stores" Source: "30 Secrets of the World's Healthiest Cuisines, Jonas and Gordon 2000" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mock Cheese Sauce Recipe By :MCDougall Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup potato -- cooked & peeled 2 cups Water 4 ounces pimientos 1/2 teaspoon Onion powder 1/4 cup Nutritional Yeast 3 tablespoons cornstarch 2 tablespoons Fresh lemon juice 1 salt -- to taste Blend the potato with 1/4 to 1/3 cups of the water in a blender. Add the remaining ingredients and blend until smooth. Pour into a saucepan. Cook, stirring, until smooth and thick, 7 to 8 minutes. Serve at once. The sauce will set when cool and can be reheated. Cuisine: "Vegetarian" Source: ""The McDougall Program for Maximum Weight Loss" by Mary & John A. McDougall, M.D." Copyright: "Plume; ISBN: 0452273803 * April 1995" From "Christine F. Muehling" - - - - - - - - - - - - - - - - - - - NOTES : I found if I used a food processor, it was grainy and sometimes chunky. A blender gets things really smooth. Here's a delicious MCDougall "cheese" sauce.Sounds weird, but it was surprisingly rich and hits the spot! I think the pureeing and the pimentos make a big difference. I play around a bit. Sometimes dry mustard gives it a boost. Sometimes a faint dab of horseradish. I've also subbed a little dark beer in there for a richer, deeper flavor. Very good on chopped, al dente veggies (carrots, green peppers, celery and onion), on a toasted English muffin, with this on top. Actual cheese used to brown, of course, under the broiler, but a squirt of nonstick cooking spray and heating them under the broiler can do the trick!! (Unfortunately, the browning is hit or miss, depending upon how closely I followed the recipe.) * Exported from MasterCook * Moroccan Zucchini And Chickpea Salad Recipe By :Shape Aug 99 Serving Size : 4 Preparation Time :0:00 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 small zucchini 1 cup canned chickpeas -- drained and rinsed 2 tablespoons finely chopped red bell pepper *Dressing: 2 teaspoons fresh lemon juice 2 teaspoons extra virgin olive oil 1/4 teaspoon ground cumin 1/4 teaspoon ground turmeric 1/8 teaspoon ground paprika 2 tablespoons coarsely chopped raisins 1/4 teaspoon salt Trim ends off zucchini. Cut lengthwise into 1/8-inch-thick pieces; then slice into 1/4-inch-wide strips, creating matchsticks. Cut matchsticks into 3-inch pieces. Combine with chickpeas, red pepper. Set aside. In another bowl, whisk together lemon juice, olive oil, cumin, turmeric and paprika. Add raisins and let stand for 5 minutes. Pour dressing over zucchini mixture and toss well. Add salt and toss again. Refrigerate salad for at least 1/2 hour and up to 3 hours to let flavors mingle. Per serving (1 cup): 102 calories, 26% fat (3 g; 0.3 g saturated fat), 59% carbohydrate (15 g), 15% protein (4 g), 4 g fiber. Source: "Written by: Mindy Hermann, RD" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Inspired by the spices of North Africa, this salad should be made in advance to allow the flavors to infuse. Serve with a chicken salad sandwich. * Exported from MasterCook * Mother Ogg's Sweet Potatoes Recipe By :The Ayurvedic Cookbook, Amadea Morningstar w/ Urmila Desai Serving Size : 6 Preparation Time :0:45 Categories : Eat-LF Mailing List Sweet Potatoes & Yams Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Lg Sweet Potatoes 2 Tbsp Ghee -- Note 1 2 Tbsp Wheat Flour -- Or Barley Flour 2 Cinnamon Sticks 1/2 Tsp Fresh Ginger Root -- Grated 2 cups Skim Milk -- Note 2 1/2 Tsp Sea Salt 1/4 Tsp Black Pepper Serves: 4 - 6 Note 1: original recipe used 3 Tbsp ghee Note 2: original recipe used goat milk Wash and scrub the sweet potatoes well, and chop in about 4 - 5 pieces each. Bring a medium-sized pot of water (about 2 qts) to a boil, add the sweet potatoes and cook on med heat until soft, about 20 - 30 min. Drain the potatoes. Melt the ghee in a large saucepan or skillet, break up the cinnamon sticks into a few large pieces and add them and the ginger to the ghee. Stir-saute for 2 - 3 min. Add the potatoes, mashing them slightly into the ghee and spices with a fork or potato masher. Clear a space in the center of the pan and stir in the flour until it is mixed well with the ghee. Mash the flour and ghee into the potatoes. Slowly add the milk, stirring as you go. Heat until hot. Add salt and pepper. Remove the cinnamon sticks before serving. Boiling the potatoes before you spice them brings out their sweetness more strongly. This was excellent!! Tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 152.6 Total Fat 4.9g Sat Fat 2.9g Carb 24.6g Fiber 4.7g Pro 4.2g Sod 208mg CFF 27.6% From ???@??? Tue Aug 29 13:08:49 2000 * Exported from MasterCook * Mushroom And Leek Quiche Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups hot cooked rice 1 egg white-OR- -- 2 tbsp cholesterol-free egg product 1 cup coarsely chopped fresh mushrooms 1 cup thinly sliced leek 1/2 cup shredded lowfat swiss cheese 2/3 cup mashed soft tofu (lowfat) 2/3 cup skim milk 1/4 teaspoon salt 1/8 teaspoon ground nutmeg 5 egg whites with yellow food dye -OR- -- 3/4 cu cholesterol-free egg product 4 drops tabasco sauce -- or similar sauce Heat oven to 350 degrees. Spray quiche dish or pie plate, 9 X 1-1/4 inches, with nonstick cooking spray. Mix rice and 1 egg white. Spread evenly on bottom and side of pie plate, covering plate completely, using rubber spatula. Bake uncovered 5 minutes. Increase oven temperature to 425 degrees. Spray 10-inch nonstick skillet with nonstick cooking spray. Heat over medium heat. Cook mushrooms and leek in skillet 3 minutes, stirring occasionally, until tender. Place in pie plate. Sprinkle with cheese. Place remaining ingredients in blender or food processor. Cover and blend or process until smooth. Pour over cheese. Bake 15 minutes. Reduce oven temperature to 325 degrees. Bake 20 to 25 minutes or until knife inserted halfway between center and edge comes out clean. Let stand 10 minutes before cutting. 6 SERVINGS. Email from CaroleW on Jul-1997 Description: "126 cals, 1g fat, 1g fiber" Source: "Betty Crocker's Low-Fat 1994" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Nutmeg Almond Float Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup sugar 1/4 teaspoon nutmeg 1 dash salt 1 teaspoon almond extract 1/2 teaspoon vanilla extract 1 quart cold lowfat milk 1 pint vanilla ice milk Add sugar, nutmeg, salt and flavorings to milk and stir until sugar is dissolved. Pour into chilled glasses and top with ice cream. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oat Bran Prune Bread Recipe By :DAK Loafing It Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pkg yeast 1 cup quick-cooking oats -- rolled 1 1/2 cups bread flour -- (Better For Bread) 2 1/4 cups oat bran 1 3/4 cups whole wheat flour 4 tablespoons gluten, wheat 2 tablespoons wheat germ 1 teaspoon salt -- optional 2 tablespoons safflower oil -- or any veg oil 2 tablespoons honey 2 egg whites -- at room temperature 1 cup prunes -- pitted and snipped -- in half 1/8 teaspoon nutmeg -- optional 2 cups warm water -- (plus 2 Tbl) 2 tablespoons warm water Ingredients should be at room temperature. Liquids (and 'warmed' ingredients) should be at 120-130 degrees. Add ingredients in order given. Retain 1 cup of the water until after the machine has started mixing the dough for 1 minute. Then add the remaining 1 cup very slowly. Setting: white bread Reduce liquid if bread rises too much, increase liquid if too dry. >From: BOYAR001@dukemc.mc.duke.edu - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oatmeal Prune Bars Recipe By :Healthy Baking by Pillsbury (Viking 1994) Serving Size : 16 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- FILLING: 1 1/4 cups finely chopped dried pitted prunes 1/2 cup water 1 tablespoon lemon juice BASE: 1 cup quick-cooking oats 2/3 cup all-purpose flour 1/2 cup packed brown sugar 1/4 teaspoon baking soda 1/4 teaspoon salt 1/4 teaspoon cinnamon 6 tablespoons butter or margarine -- melted Grease 8-in square pan. In medium saucepan, combine the filling ingredients; cook over medium heat until thick, stirring frequently. Cool slightly. Heat oven to 350F. In medium bowl, combine all the ingredients for the base except margarine; blend well. Stir in margarine until mixture is crumbly. Reserve 3/4 cup crumb mixture; press remaining crumb mixture in bottom of greased pan. Spread filling over base. Sprinkle with reserved crumb mixture; press lightly. Bake 350F for 22 to 27 minutes or until light golden brown. Cool Completely. Cut into quarters both directions: 16 bars. HIGH ALTITUDE: no change. 1 BAR: 130 cals, 5g fat (35%), 2g fiber. Description: "Buttery flavor. Reduced sugar bar cookie with prune (almost a puree) filling." This was good! comes from Sam Gugino's monthly newsletter. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Old Bay, Coriander, Fines Herbes Rub For Chicken Recipe By :Hanneman 2000-Jul-14 Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Grilled, Smoked, BBQ Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 frozen skinless boneless chicken breast -- 3 oz each halves RUB: 1 teaspoon Old Bay Seafood seasoning 1 teaspoon ground coriander seed 1 teaspoon Spice Islands Fines Herbes -- or less to taste Trim fat from chicken. Do not thaw. Combine the herbs and rub on both sides of each chicken breast. Grill in a preheated electric grill for 7 minutes; unplug the machine. Do not lift the cover. Allow the chicken to rest in the machine for 2 minutes. Remove from the machine and allow chicken to rest for 1 to 2 minutes. Description: "An herbal blend to coat chicken breasts on the George Foreman Grilling Machine" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Spice Islands Fines Herbes is a blend of dried thyme, oregano, sage, rosemary, marjoram and basil. * Exported from MasterCook * Orange Cranberry Fizz Recipe By :Good Housekeeping, Holiday Party Cookbook Serving Size : 10 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 quart cranberry-raspberry juice blend -- chilled 2 cups cranberry-flavored or plain ginger ale -- chilled 2 cups orange juice 2 cups lemon-lime seltzer -- chilled orange and lime slices -- and cranberries for garnish Serves: 10 Work Time: 10 minutes Total Time: 10 minutes In large pitcher (about 3 quarts), mix cranberry-raspberry juice, ginger ale, and orange juice. Refrigerate until ready to serve. Just before serving, stir in seltzer. If you like, garnish with orange and lime slices, and cranberries. Each serving: About 95 calories, 0 g protein, 24 g carbohydrate, 0 g total fat (0 g saturated), 0 mg cholesterol, 20 mg sodium. (c) 1995 The Hearst Corporation; all rights reserved From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : This refreshing drink can also be spiked. Simply add a chilled bottle of sparkling wine in place of seltzer. * Exported from MasterCook * Oriental Chicken Stir-fry Recipe By :Adapted from recipe Majorie Hollands & Margaret Howard Serving Size : 2 Preparation Time :0:20 Categories : Chicken Eat-LF Mailing List Oriental Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon vegetable oil 3/4 pound borage -- cut into thin strips 2 cups broccoli florets 2/3 cup chopped red bell pepper 1 clove garlic -- minced 3 green onion -- diagonally sliced 2 cups sliced mushrooms 1 cup sliced celery 1/2 cup fat-free chicken broth 1 tablespoon cornstarch 2 teaspoons soy sauce 1/2 teaspoon ground ginger In wok or large heavy nonstick skillet, heat oil over high heat. Add chicken; cook for 3 minutes stirring constantly. Add broccoli, red pepper, onions, and garlic; cover and steam for 5 minutes. Add mushrooms and celery; cover and steam for 2 minutes. Combine chicken broth, cornstarch, soy sauce and ginger; pour over chicken mixture. Stir-fry for 1 minute or until thickens. Description: "Stir-fry recipes provide a delicious way of adding lots of vegetables to a small amount of meat" Source: "Choice Menus (Canadian Diabetes Association)" S(Typed, Formatted & W.W. Points added): "Helen D. (hdeacey@home.com) Jul. 2, 2000" T(Cook Time): "0:11" - - - - - - - - - - - - - - - - - - - NOTES : Each 1/4 of recipe, according to cookbook: 348 calories, 12g fat, 4g fibre Exchanges 1 Fruits & Vegetables Choice; 6 Protein Choices; 2 Extra Choices WW Points = 7 According to MC 341 calories, 10g Total Fat, (25% CFF), Dietary Fibre 6, Carbohydrate 19g, Sodium 658mg, Potassium 1306mg. WW Points = 6.5 * Exported from MasterCook * Papaya Salad Recipe By :The Ayurvedic Cookbook, Amadea Morningstar w/ Urmila Desai Serving Size : 2 Preparation Time :0:05 Categories : Eat-LF Mailing List Fruit Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Papaya -- Ripe 1 Tbsp Lime Juice Sea Salt -- To Taste Prep Time: 5 - 10 min Wash the papaya and slice it in half, removing the seeds. Cut the papaya in wedges, cutting off the peel as you go. Cut the wedges into 1" pieces or whatever size you like. Salt the papaya lightly but thoroughly and pour the lime juice over it all. This was very refreshing and extremely quick to put together. Tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 41.8 Total Fat 0.2g Sat Fat 0g Carb 10.7g Fiber 1.9g Pro 0.7g Sod 3mg CFF 2.9% --------------- MESSAGE eat-lf.v100.n204.6 --------------- * Exported from MasterCook * Pesticide Residue On Produce Recipe By :http://www.molliekatzen.com/mkboard/wwwboard.html Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** "Taken from Saveur Magazine, January 2000 What foods are highest (and lowest) in pesticide residue? Environmental >Working Group compiled this list." 1. Strawberries 2. Bell peppers 3. Spinach (tied for second) 4. Cherries 5. Peaches 6. Cantaloupe (Mexican) 7. Celery 8. Apples 9. Apricots 10. Green beans 11. Grapes (Chilean) 12. Cucumbers Least 1. Avocados 2. Corn 3. Onions 4. Sweet potatoes 5. Cauliflower 6. Brussels sprouts 7. Grapes 8. Bananas 9. Plums 10. Green onions 11. Watermelon 12. Broccoli From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Picnic Potato Salad Recipe By : Serving Size : 24 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 pounds potatoes 1 cup celery -- finely chopped 8 eggs -- hard-boiled (I used whites) 1 cup fresh parsley -- finely chopped 2 cups dill relish 1 1/2 pints nonfat mayonnaise -- reduced, fat free or Nayonaise work well 1 cup sweet relish -- (I cut this down to 1/2 cup) 1/2 cup yellow mustard 2 cups salad olives -- chopped (I prefer a few black olives) salt -- to taste 2 cups onions -- finely chopped Louisiana hot sauce Boil potatoes in their jackets. Let cool, then peel and chop into large chunks. Mix mayonnaise, yellow mustard, Louisiana hot sauce, and salt together. Add potatoes, along with the rest of the ingredients, and mix well. You can make this the day before and refrigerate it overnight. You may need to put a little more dressing on it if it is a little dry. Shared by Judi Moseley, CookingForFun, June 1998. Cuisine: "Cajun & Creole" From "Christine F. Muehling" - - - - - - - - - - - - - - - - - - - NOTES : It's a great savory potato salad (I dislike ones with sweet relish in them) that was posted on the MCCategories list a while back. I hope you like it! * Exported from MasterCook * Plain Indian Rice Recipe By :The Ayurvedic Cookbook, Amadea Morningstar w/ Urmila Desai Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Indian Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cups Basmati Rice -- Uncooked -- Or Brown Rice -- Note 1 1 Tsp Sunflower Oil 1/2 Tsp Mustard Seed 1/2 Tsp Cumin Seed 3 1/2 cups Water 1 Tsp Sea Salt 1/4 Tsp Fresh Ground Black Pepper Note 1: Original recipe states the it will take 20 min with basmati rice and 45 min with brown rice to cook In a med saucepan heat oil and add mustard and cumin seeds. When the mustard seeds pop, add water, rice and salt. Bring to a boil. Cover and reduce heat to low. Cook for 15 in for basmati, 35 - 40 min for brown rice. Add black pepper; mix well and serve. Variation: Peas and Rice - Add 1 C fresh or frozen green peas when you add the basmati rice, water and salt. **Incredibly** good, very simple. Tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 184 Total Fat 1.6g Sat Fat 0.1g Carb 38.3g Fiber 0.1g Pro 3.7g Sod 477mg CFF 7.8% * Exported from MasterCook * Polenta Primavera Recipe By :Net Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Cups water 1 1/2 Cups cornmeal 1 onion -- chopped 2 Cloves garlic 1 red bell pepper 1 zucchini 1 Small eggplant -- (optional) 6 Oz. mushrooms Fresh or dried marjoram -- oregano, basil Fresh ground pepper Salt Bring water to boil in heavy pan. Lower to simmer. Add corn meal in VERY FINE STREAM, stirring constantly. Once all of meal is added, keep stirring until the mush pulls away from the sides of the pan or you feel you are going to start screaming uncontrollably ( It helps to listen to something very compelling while doing this, either a spouse, SO, the radio, or a political demonstration). Pour immediately onto a flat plate, a cake tin, or a tart pan. Smooth top and cool for 30 minutes until firm. Meanwhile, saute onions and garlic until lightly brown in olive oil. ADd chopped vegetables and seasonings, cook until soft. Pile, with juices from veggies, onto polenta. Spread around. Add any seasonings you want and enough cheese to cover if you want (which is why I didn't put in amounts). Broil or nuke until melted and toasted sort of on top. Eat warm or cool. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quick Chicken Soup Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound cooked chicken -- (about 2 cups cut up) 2 stalks celery 2 medium carrots 1 medium onion 2 cloves garlic 4 cans ready-to-serve 1/3-less-sodium chicken -- (14 1/2 ounce broth 1 cup frozen green peas 1 tablespoon chopped fresh parsley OR -- 1 tsp parsley flakes 1 tablespoon chopped fresh thyme OR -- 1 tsp dried thyme leaves 1/4 teaspoon pepper 1 dried bay leaf 1 cup uncooked gemelli or rotini pasta -- (4 ozs) Cut the chicken into 1/2-inch pieces. Slice the celery. Peel and slice the carrots. Peel and chop the onion. Hit garlic clove with flat side of heavy knife to crack the skin, which will then slip off easily. Finely chop garlic with knife. Heat the chicken, celery, carrots, onion, garlic, broth, frozen peas, parsley, thyme, pepper and bay leaf to boiling in the Dutch oven over high heat. Stir in the pasta. Heat to boiling over high heat, stirring occasionally to prevent sticking. Once mixture is boiling, reduce heat just enough so mixture bubbles gently. Cook uncovered 10 to 15 minutes, stirring occasionally, until pasta is tender and vegetables are tender when pierced with a fork. Remove and discard bay leaf. S(Internet Address): "For more great ideas visit my Web site at: www.bettycrocker.com" Copyright: "(c) General Mills, Inc. 1998." T(Cook): "0:15" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Essential Equipment: Dutch oven (about 4-quart size) Tip Leftover chicken soup freezes well. Place it in a moistureproof and vaporproof container such as a plastic container with tight-fitting lid; label and date before freezing. For food safetyand the best flavorcooked poultry should be wrapped tightly and refrigerated no longer than 2 days. * Exported from MasterCook * Rice And Bean Burritos Recipe By :Brenda J. Ponichtera R.D. (Quick & Healthy Vol. II (pg152) Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Mexican & Southwestern Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons salsa -- thick & chunky 1/3 cup water 1 medium green pepper -- finely diced 16 ounce canned tomatoes -- diced, not drained 3/4 cup brown rice -- uncooked, quick cook 1/4 teaspoon dried thyme 1/4 teaspoon salt -- (optional) 1/8 teaspoon pepper 15 ounces canned black beans -- drained & rinsed -- (1 can) 8 flour tortillas -- (7-1/2" diameter) 1/2 cup fat-free sour cream -- optional 1/2 cup salsa -- thick & chunky SPRAY a large skillet with non-stick cooking spray. Add salsa, water, green bell pepper, tomatoes, rice, and seasonings. Bring to a boil. reduce heat to low. cover and simmer 15 minutes. Stir in drained beans. Continue to cook on low, covered, for 10 minutes or until most of the liquid is absorbed, stirring occasionally. WARM tortillas in microwave oven on high, in a covered microwave-safe container, for 1 minutes, rotating 1/4 turn halfway through cooking time. Or, heat in the oven, wrapped in aluminum foil, for 10 minutes at 350 degrees. Serve 1/2 cup filling in each tortilla. Top with optional light sour cream and/or salsa before folding. Description: "Those who enjoy South-of-the Border flavour will enjoy this tasty dish." S(Typed, Formatted & W.W. Points added): "Helen D. (hdeacey@home.com)" - - - - - - - - - - - - - - - - - - - NOTES : Nutritional Data according to MC: Calories 374, 15% CFF, Total Fat 6g, Sat. Fat 1g, Dietary Fibre 7 WW Points: 7 * Exported from MasterCook * Rice And Potatoes Recipe By :The Ayurvedic Cookbook, Amadea Morningstar w/ Urmila Desai Serving Size : 5 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Rice Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cups Rice -- Note 1 3 Med Potatoes 2 Tbsp Canola Oil 1 Tsp Mustard Seed 5 Saffron Threads -- Note 2 1/2 cups Water 1 Tsp Sea Salt 1 Bunch Fresh Dark Leafy Greens -- Chopped, Optional 1 1/2 Tsp Lemon Juice 1/2 Hot Green Pepper -- Chopped, Optional 1 Tsp Honey Note 1: basmati or brown, 3 C cooked Note 2: Original recipe used 1 tsp turmeric Cook the rice in 2 C of water and cool. While rice is cooking, cut the potatoes into 1/4" pieces. Wash twice with water, draining each time. In a large saucepan, heat oil and mustard seeds. When the seeds pop, add turmeric, potatoes, greens, 1/2 C water, and 1/2 tsp salt. Mix well. Cook over low heat for about 15 min or until the potatoes are soft. Combine the rice with the cooked potatoes. Add lemon juice, pepper and rest of the salt and mix well. Cook for an additional 3 min, then add honey, drizzling it over the dish then stirring it in well. Garnish with fresh coriander leaves. Serve it as a lunch or light supper. Prep Time: 30 min with pre-made rice 45 - 70 min with fresh rice Serves 4 - 5 This makes a lot. It smells wonderful while cooking and tastes great!! Tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 241.8 Total Fat 6.1 Sat Fat 0.5g Carb 42.4g Fiber 1.7g Pro 4.5g Sod 388mg CFF 22.7% * Exported from MasterCook * Rice Noodle Salad With Shrimp Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups sliced asparagus 8 ounces fine rice noodles or angel hair pasta 1/2 cup fresh lime juice 2 tablespoon minced ginger 1 1/2 tablespoons vegetable oil 1 teaspoon salt 3/4 teaspoon crushed red pepper flakes 1/2 teaspoon ground pepper 2 cloves garlic -- minced 1 pound cooked shrimp -- peeled 1 cucumber -- peeled, seeded and sliced 1 cup shredded romaine lettuce 1/2 cup sliced green onions 1/3 cup chopped fresh cilantro 1/3 cup chopped fresh mint 3 tablespoons chopped roasted peanuts Place asparagus over boiling water, cover and steam for 1 1/2 minutes. Set aside. Cook noodles in boiling water for 1 1/2 minutes. Drain, rinse under cold water, and drain again. In a large serving bowl, combine lime juice, ginger, oil, salt, pepper flakes, ground pepper, and garlic. Add asparagus, shrimp, cucumber, lettuce, green onions, cilantro and mint. Add noodles and toss to thoroughly distribute all ingredients. Sprinkle with peanuts and serve. Source: "Cool Kitchen by Lauren Chattman 2000" S(Published by): "Riverside Press Enterprise on 26 Jul 2000" - - - - - - - - - - - - - - - - - - - NOTES : I think I found this in a Cooking Light magazine several years ago. It's true that it's cheating slightly -- you will have to steam the asparagus very briefly and boil water for the noodles, although if you don't want to actually cook them, you could just soak them in hot water until they're soft, then drain. It has such good flavors for a summer meal, though, that we thought 90 seconds of cooking would be worth it. -- Lauren * Exported from MasterCook * Risi E Bisi Recipe By :Sam Gugino Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons butter 4 scallions with greens -- sliced 1 cup shelled peas (about 1 pound unshelled) 1 cup arborio rice 5 cups chicken stock 2 tablespoons chopped fresh mint salt and pepper 1/3 cup grated parmesan cheese 1) Heat butter in a large, heavy bottomed saucepan. When hot, cook scallions until soft over medium heat. Add rice and stir. 2) Add half of the stock mixture, cover and cook 5 minutes over medium-low heat. Stir, add remaining liquid and cook 5 minutes more. Add peas, stir and cook until rice is tender, about 5 to 7 minutes more. 3) Add mint, salt and pepper to taste. The dish should be soupy, though still quite thick. Pour into 4 soup plates. Sprinkle with cheese. Description: "Easy to prepare dish with lots of creamy flavor." Source: "Sam Cooks: Newsletter" S(Email by): "Volume 3, No. 8 April 30, 2000" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Risi bisi (reezee beezee) is a classic Venetian dish of rice and peas, a kind of soupy risotto that's a good first course or luncheon main dish. REVIEW: 2000-Jul-07 Use a light chicken stock or broth to feature the green onions and peas. We cut the fat in half and used a mixture of unsalted butter and olive oil. This was good! comes from Sam Gugino's monthly newsletter. * Exported from MasterCook * Risotto With Mushrooms And Artichoke Hearts Recipe By :Hanneman 2000-Jul-14 Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups mild defatted chicken broth -- or 3 cups 4 ounces frozen artichoke hearts fresh ginger root -- very small slice Rice: 1/2 ounce pancetta -- diced 1/2 teaspoon olive oil 1/4 cup chopped onion 1/3 teaspoon fresh thyme -- leaves only salt and freshly cracked black pepper 1/4 teaspoon lemon zest -- more or less 4 ounces sliced mushrooms 1/4 cup finely diced red bell pepper 1/2 cup arborio rice -- do not rinse 1/4 cup grated parmesan cheese Heat the broth in a sauce pan to the boiling point. Add the artichokes and ginger. Reduce the heat to keep the broth warm. In a heavy bottom sauce pan, lightly brown the pancetta, adding oil if pancetta is too lean. Add the onion and cook for about 2 minutes or until the onion begins to turn translucent. Add the herbs, salt and pepper and lemon zest. Stir well to warm and combine. Add the mushrooms and bell pepper and cook for 1 minute. Add the rice and stir to both combine and coat the rice with the mixture. Add the artichokes and about 1/2 cup of the broth to the pan; stir and cook. Continue to add broth 1/2-cup at a time, stirring and cooking until the rice is cooked. (15 to 18 minutes.) Cals: 314, 14% from fat. 5g fat, 5g fiber. Description: "Creamy rice with a hint of ham and vegetables" - - - - - - - - - - - - - - - - - - - NOTES : Instead of pancetta, flavor the broth with a small amount of ham soup base (a bouillon paste). * Exported from MasterCook * Sauteed Tempeh With Technicolor Roasted Peppers Salsa Recipe By :Sizzling World of Chiles by Valerie Verkerke Serving Size : 4 Preparation Time :0:40 Categories : Eat-LF Mailing List Salsa TVP, Seitan, Tempeh Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups tempeh (or one 3-inch square per serving) 1/4 cup lemon juice 1 teaspoon ground cumin 2 tablespoons ancho chile powder 2 chipotle chiles -- softened 1 red or orange bell pepper 1 large poblano chile 4 large Roma tomatoes 8 cloves garlic -- skins left on 1/4 cup diced red onion 1/4 cup juice Mexican limones or regular limes 1 tablespoon orange juice 1 small ripe mango -- diced 1/4 cup chopped fresh cilantro Salt TEMPEH: Optional: mix 1 tbs adobo sauce from canned chipotle (if using) with lemon juice. Coat tempeh with lemon juice marinade in a shallow container. Combine cumin and chile powder, rub into tempeh cutlets and return them to lemon juice. Set aside. SOFTENING DRIED CHIPOTLES: In a saute pan, quickly heat chipotles until softened and aromatic. Place in a bowl, cover with boiling water and soak for 20 minutes. Remove stems. For less heat, remove seeds and ribs as well. See caution. PEPPERS: Roast bell pepper and poblano over low flames in a saute pan on stovetop, turning as the skin blisters. Watch that the flesh doesn't burn through. When the skins are uniformly charred, enclose peppers in a plastic or paper bag to steam. This will help loosen the skins and cook peppers a bit more. When peppers are cool enough to handle, peel the skins off. Don't rinse under running water, or you'll wash away the wonderful roasted flavor. If your fingers become sticky and covered with ash, rinse them as necessary. Stem, seed and dice peppers. Set aside in a bowl. TOMATOES: Roast tomatoes and garlic in saute pan over medium heat. Turn garlic often. Remove when soft. Discard burned garlic; there's no masking its bitter flavor. Peel garlic and put in a food processor or blender. The tomatoes should be allowed to char on all sides. Add them to the processor with the garlic. SALSA: Blend diced chipotles with garlic and tomatoes to desired consistency. Add to roasted pepper and chile with remaining ingredients. Gently remove tempeh pieces from lemon marinade. Saute or grill over medium heat until warmed through. Mix remaining marinade into salsa, taste and adjust seasonings. Serve tempeh topped with salsa. Salt to taste. Variations: Instead of tempeh, use Chilean sea bass, shrimp or chicken breast. Nutrition Facts Per Serving: Calories: 192 | Fat: 4g | % fat calories: 17 | Cholesterol: 0 | Carbohydrate: 28g | Fiber: 15g HOT PEPPER CAUTION: Wear rubber gloves if your hands are sensitive. Refrain from touching your eyes or other mucous membranes; remember, they're jalapenos. Description: "EACH: 284 cals, 22% cff (8g fat); 5g fiber." Source: "Delicious! 97/09" T(Cooking): "0:10" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : The blend of peppers in this salsa lends an array of flavors -- smoky chipotles, sweet bells and spicy poblanos. Mexican limones have a more intense citrus flavor than regular limes and mango adds a pleasant sweetness. * Exported from MasterCook * Shrimp And Veggie Curry Recipe By :Adapted from JANE BRODY'S GOOD FOOD BOOK Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Rice Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Tsp Oil 1/2 Lg Onion -- sliced 1 Clove Garlic -- minced 1 Tbsp Curry powder 1 Dash Cinnamon 1/4 Tsp Salt 1/2 cups Water 2 Lg Carrots -- sliced 1/4" thick 2 Lg Zucchini -- quartered, sliced 5 1/2 Oz Canned Whole Tomatoes -- Cut -- (half an 11 oz. can) 2 Tsp Raisins 8 Oz Shrimp 1 cups Brown rice -- Uncooked 1 Whole Banana -- coarsely chopped -- (optional) Cook the rice first. Saute onion and garlic in oil until soft. Stir in curry powder, cinnamon, salt and water. Bring to a boil. Add carrots. Cover and simmer 10 minutes. Add zucchini, tomatoes (with their juice), raisins, and shrimp. ******If shrimp are pre-cooked add later just in time to heat up.****** Cover and simmer 10 minutes. Place cooked rice in a serving dish, pour veggie and shrimp mixture over it. Sprinkle on chopped banana if you use it. WW values: 1F, 2P, 2B, 3V, 10 optional calories, 1Fr (if banana used) From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Here is another diabetic recipe using zucchini. I noticed that the carbs seem high but if you consider that this is a full meal .... Cal 617.4 Total Fat 9g Sat Fat 1.4g Carb 101.8g Fiber 6.8g Pro 34.3g Sod 733mg CFF 13% * Exported from MasterCook * Soba With Toasted Sesame Seed Sauce Recipe By :Vegetarian Planet (1997) by Didi Emmons Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup hulled white sesame seeds 8 ounces soba noodles -- dry 2 tablespoons Chinese black vinegar or balsamic vinegar -- *see note 1 tablespoon sugar 2 tablespoons soy sauce -- (2 to 3) 1 teaspoon fresh ginger -- minced (1 to 2) 1 garlic clove -- minced, *see note 1 teaspoon dark sesame oil 5 scallions -- chopped fine (white and green parts) 3 cups broccoli flowerets -- small pieces , *see note 1. Preheat the oven to 375 degrees F. Pour sesame seeds onto a rimmed baking sheet. Toast the seeds in the oven 10-12 minutes, until they are a rich brown around the edges. 2. Meantime, bring a large pot of salted water to a boil. Add the noodles, and cook them for 5-6 minutes, or until they are just tender. Drain them, rinse them well with cold water, and drain them again. 3. In a large bowl, mix together the sugar, soy sauce, ginger, garlic, sesame oil, and scallions. Add the noodles and the toasted sesame seeds. Stir well, then stir in the broccoli. Let the dish sit for 30 minutes at room temperature before serving. *note #1 - I used balsamic - I didn't have Chinese black vinegar but the author recommends Gold Plum's Chinkiang *note #2 - I used 2 cloves of garlic *note #3 - I used 4 cups of broccoli and also used the stem portion of the broccoli, peeled and julienned Additional note: I also added 1/2 cup thinly julienned carrots with the broccoli The recipe says it serves 2-3, but unless it is for a main dish, I would say it serves 4, especially with the added vegetables. Fat can be lowered by reducing the amount of sesame seeds. 1/4 or 1/3 cup sesame seeds could easily be used instead of the 1/2 cup called for. Nutritional analysis per Mastercook: Per serving, based on 4 servings using recipe as is printed: Calories 400 Fat 14g (30% CFF) Protein 17g Fiber 5.9g Calcium 112mg Vit E 1802iu From Natalie Frankel - - - - - - - - - - - - - - - - - - - NOTES : My favorite new cookbook is Vegetarian Planet by Didi Emmons. Every recipe either my daughter or I have tried is wonderful. The recipes are relatively uncomplicated and many use ingredients easily found or are standard in a vegetarian kitchen. They are not all lowfat, but most are easily adapted. Here is a recipe that I made for a potluck. Delicious! I used the maximum amount of everything indicated since I wanted to make sure there was enough sauce. My additional revisions are indicated. Multiply recipe as needed (I made a double batch and it made plenty for a potluck). Best served at room temperature. * Exported from MasterCook * Spice Rubbed Roast Cornish Hens Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Grilled, Smoked, BBQ Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 1 pound Cornish hens 2 tablespoons minced garlic 1 teaspoon ground cumin 1/2 teaspoon dried oregano 1/2 teaspoon paprika 1/4 teaspoon salt 2 teaspoons red wine vinegar 4 cups hot cooked rice Preheat oven to 350F. Coat a roasting rack and a large shallow roasting pan with no stick spray and set aside. Rinse the hens and pat dry with paper towels. Starting at the neck opening of each hen, use your fingers to gently loosen the skin from the meat over the breasts, thighs and legs. Use the index finger to reach the drumstick meat without tearing the skin. In a small bowl, combine the garlic, cumin, oregano, paprika, salt and vinegar. Rub the seasoning mixture under the skin and over the meat of the hens. Place hens, breast side up, on the prepared rack in the roasting pan. Skewer the neck skin to the backs of the hens and tie the legs to the tails. Insert a meat thermometer in the thickest part of a thigh. Roast, uncovered for 45 to 60 minutes, or until the thermometer registers 180 to 185F and the meat is no longer pink. Let stand for 10 minutes before carving. Remove and discard the skin before serving. Serve with rice. Source: "Prevention's The Healthy Cook (1997)" Copyright: "Rodale" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : With the skin: 497 cals, 26 g fat. According to the Prevention lab: without skin: 351 cals, 14.5g fat (38% cff) * Exported from MasterCook * Spinach Pie For Passover, Revised Recipe By :orig posted by princesspk@aol.com to rec.food.veg 1996-3-18 Serving Size : 6 Preparation Time :1:40 Categories : Eat-LF Mailing List Holidays & Gifts Jewish Tried Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large onion -- chopped 3 medium carrots -- grated 20 ounces frozen chopped spinach -- see note 1 1/2 cup water 2 eggs -- beaten 1/2 cup matzo meal 1 1/2 teaspoons salt 1/8 teaspoon pepper 1. Coat a 9-inch pie plate with cooking spray. Preheat oven to 375 F. 2. Cook onion, carrots, and spinach in the 1/2 cup water until spinach is defrosted. Drain, let cool five minutes. 3. Move vegetable mixture to a medium bowl, and stir in the beaten eggs, matzo meal, salt and pepper. 4. Pour mixture into the pie plate and bake 45 minutes. Serving Ideas : This can be made ahead, refrigerated, and reheated MasterCook analysis per serving 116 Calories 2.2 g fat 18.8 g carbohydrates 4.7 g fiber 16.6% calories from fat 61.9% calories from carbohydrates Formatted in MasterCook 4 by Ellen Pickett - - - - - - - - - - - - - - - - - - - NOTES : 1. MC ingredients database appears to use 1 lb for size of package of frozen chopped spinach, whereas the only size I ever find or buy is 10 oz (by weight). I used to make spinach pie with one package, but have recently begun using two packages, hence 20 ounces by weight. Thus this is an update of a recipe I have previously sent to Eat-lf. This second recipe is low in fat and pretty good. I'm not sure why I generally make this only for Passover, other than that is the time of year I keep matzo meal in stock. It could be because my doctors keep telling me to avoid wheat though. * Exported from MasterCook * Spinach Vichyssoise Recipe By :Lisa Tracy Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons butter 6 medium potatoes -- scrubbed & cubed 1 medium onion -- chopped 1 medium carrot -- chopped, fine 1 tablespoon salt -- *1 10 ounces fresh spinach -- washed & drained 3 tablespoons yogurt -- plain 1 pinch black pepper 1 teaspoon thyme -- *2 *1 - recipe called for 1 tablespoon of salt, we used 1/2 teaspoon *2 - we cut the salt and added thyme Melt butter in a heavy kettle and add potatoes, onion and carrot. Saute for a minute, then add 2 quarts water. Bring to a boil, add salt, and cook until vegetables are tender, about half an hour. Add spinach and cook a minute or two, until wilted. Puree in blender, food processor, or food mill, or use an egg beater. The consistency should be mealy, not quite smooth. Return to kettle. Thin with water or milk if too thick. Stir in yogurt. Garnish with fresh ground black pepper. Makes 6-8 servings. Description: "An excellent hot soup for cold winter evenings. Chilled, it's great for summer suppers." Source: "The Gradual Vegetarian" S(Typed & Formatted in MC by:): "Helen D. (hdeacey@home.com" - - - - - - - - - - - - - - - - - - - NOTES : (Recipe from Stage One of The Gradual Vegetarian). Nutritional Data as per MasterCook Calories 158, 4g Fat (24.1% Calories From Fat), 4g Dietary fibre. WW Points - 3 Points. * Exported from MasterCook * Strawberry Soup #2 Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups Water 3/4 cup Red wine 1/2 cup Sugar 2 tablespoons Lemon juice 1 stick Cinnamon 1 quart Strawberries -- pureed 3/4 cup Land O Lakes Fat Free Half & Half(r) 1/4 cup Nonfat sour cream Combine all ingredients except strawberries and cream in saucepan. Boil, uncovered for 15 mins. Add strawberry puree and boil 10 mins. longer. Remove cinnamon stick and cool. Add half & half combined with sour cream and gently fold into strawberry mixture. Chill well before serving. Raspberries, melon, or blueberries can be substituted. Cal 148.0 Fat 0.4 Fiber 2.8 CFF 2.7% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stuffed Potato Appetizer Recipe By :Vegetarian Times Serving Size : 48 Preparation Time :0:00 Categories : Appetizers Eat-LF Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 24 small New potatoes 3/4 cup Feta cheese 1/2 cup Pine nuts -- toasted 1/4 cup Green olives -- pitted and chopped 2 tablespoons Olive oil 2 tablespoons Dried currants -- optional 1 teaspoon Lemon peel -- finely chopped 1/2 teaspoon Dried oregano 1/2 teaspoon Ground black pepper Cut thin slice off top and bottom of each potato. Cut each potato crosswise in half. In large saucepan, combine potatoes with salted cold water to cover. Bring to boil and reduce heat to med. Simmer until potatoes are tender when pierced with fork, 10 to 15 mins. Be careful not to overcook. Drain and set aside to cool. Meanwhile, in a small bowl, crumble feta with fork. Add pine nuts, olives, oil, currants, lemon peel, oregano and pepper. Mix well. To assemble: With spoon or melon baller, scoop out center from each potato half. Fill each with heaping teaspoon feta mixture. Note: The feta mixture can be made up to 2 days ahead and refrigerated, but don't add pine nuts until the last minute. Bring mixture to room temp before stuffing potatoes. The potatoes can be stuffed up to 4 hours in advance. Cover well with plastic wrap. Cal 32 Fat 1.0 Fiber 1.0 From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This is an appetizer I made for a dinner party a few weeks ago. Everyone seemed to enjoy them. * Exported from MasterCook * Summer Berries With Yogurt Citrus Sauce Recipe By :Oregon Berries Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Raspberries, blackberries, blueberries, strawberries Green grapes Butter cookie or shards of waffle cone SAUCE: 1 cup plain yogurt 1/4 cup honey 2 teaspoons lemon juice -- fresh squeezed 2 teaspoons lime juice -- fresh squeezed 1/2 teaspoon lemon peel -- finely shredded 1/2 teaspoon lime peel -- finely shredded Divide fruit between 4 goblets or parfait glasses. Spoon sauce over each and garnish with cookie. Description: "Finely shredded lime zest adds a special "zing" to this berry dessert. For a refreshingly different dessert in summer or winter, try using frozen, partially thawed berries." Source: "Oregon Raspberry & Blackberry Commission" S(Internet address): "http://www.oregon-berries.com/" This was good! comes from Sam Gugino's monthly newsletter. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Summer Corn Pilaf Recipe By :Beverly Mills with Alicia Ross Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 14 1/2 ounces canned fat-free chicken broth 1/4 cup water 2 teaspoons bottled minced garlic 1 cup long-grain rice 4 ears already-cooked fresh corn -- or about 2 1/2 cups cooked kernels 1 large ripe tomato -- or 1-cup chopped 3 scallions -- or 1/4-cup chopped Salt and black pepper -- to taste Pour the chicken broth and water into a 2-quart or larger saucepan over medium heat. Add the garlic. Cover the pot and bring it to a boil, about 3 minutes. Measure out the rice and set aside. When the broth mixture comes to a boil, add the rice, cover the pot and reduce the heat to simmer. Cook until the rice is tender, about 17 minutes. While the rice cooks, cut the kernels from the corn into a shallow 2-quart or larger casserole dish. Scrape the cob to remove any remaining kernels and milk. Core the tomato (unpeeled) and cut it into roughly 1/4-inch dice. Add the tomato to the dish. Chop the scallions, including enough of the tender green tops to make 1/4 cup. Add them to the dish. Toss to mix well. Set aside until rice is done. Pour the hot rice into the dish with the corn mixture. (The heat from the rice will warm the corn.) Toss to mix well. Add salt and pepper to taste and serve at once. Serves 4. TO COOK A DOZEN EARS OF CORN, fill an 8-quart or larger pot with water roughly a third of the way full (about 3 quarts). Place it over high heat, cover and bring it to a boil. (If you don't have a big pot, use 2 4 1/2-quart soup pots.) Meanwhile, shuck and silk the corn. When the pot boils, add the corn, cover, and bring it back to a rapid boil. Cook until just tender, about 11 minutes for large ears. (Smaller ears will cook faster.) Remove the corn from the pot and cool. Refrigerate leftovers in a large zipper-top plastic bag for future use. Nutrition information per serving: 317 calories, 2 grams fat, 0 cholesterol, 299 milligrams sodium. Description: "A make ahead dish; one that uses leftovers" Source: "Desperation Dinners" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Tomatoes, corn and rice! "The flavors of fresh summer corn and ripe tomatoes need each other. The acid from the tomatoes plays off the sweet milky corn. The resulting chemistry that happens on the tongue is a performance that ought to require admission tickets." -Beverly * Exported from MasterCook * Summer Cucumber Soup - Crete (Greek) Recipe By :The Regional Cuisines of Greece, p. 47 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups plain lowfat yogurt 1 1/2 cups cucumber -- grated 3/4 cup cold water 1 tablespoon minced fresh dill weed 3 tablespoons minced fresh chives 1/2 teaspoon salt 1/4 teaspoon pepper garlic salt -- to taste 1. Place all the ingredients in a mixing bowl. Stir until well blended. 2. Serve in chilled bowls with garlic bread. Serves 4. If this recipe is prepared with regular plain yogurt, the nutrients per serving are: 111 Calories 5.6 g fat 9.2 g carbohydrate 0.4 g fiber 44.9% calories from fat 32.2% calories from carbohydrate If we replace plain yogurt with plain lowfat yogurt, the nutrients per serving become: 122.4 Calories 2.9 g fat 14.2 g carbohydrates 0.4 g fiber 21.3% calories from fat 46.2% calories from carbohydrate The Recipe Club of St. Paul's Greek Orthodox Church, "The Regional Cuisines of Greece," Doubleday & Co. Inc., New York, 1981, ISBN 0-385-15680-4 Formatted in MasterCook 4 by Ellen Pickett 2000-June-30. posted to Eat-lf by Ellen Pickett 2000-June-30, untested. - - - - - - - - - - - - - - - - - - - NOTES : I've just copied this recipe from a library book of Greek recipes (see notes). I copied the nutritional analysis from MC 4 for the original recipe, which calls for "3 cups yogurt," then changed that ingredient to "3 cups plain lowfat yogurt." I think I will make this for tonight, but I will substitute minced green onions since I have no fresh chives in stock, only dried chives. I don't ever use garlic salt, so I will probably just mince a small fresh clove of garlic. I won't be including garlic bread. But I must mention that on a recent dinner at a restaurant, the waiter brought sliced warm Italian (or French?) bread, with small pots of butter and a whole roasted head of garlic. My husband mixed the resulting garlic puree with butter to spread on the bread and said it was good but sweeter than regular garlic bread. * Exported from MasterCook * Sun-dried Tomato Pesto Pasta With Shrimp Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound penne pasta 1 tablespoon olive oil 1 shallot -- minced 3/4 pound shrimp -- peeled and deveined 1/4 cup white wine 1/4 cup chicken stock 4 tablespoons sun-dried tomato pesto (3-4 tbs) Cook the pasta in boiling water until al dente. In the mean time, saute shrimp in olive oil until done( 2-3 minutes). Deglaze pan with white wine. Add the chicken stock and reduce by half. Add the Sun-Dried Tomato Pesto. Cook for 1 minute. Add the cooked penne and serve. Simple, easy, and delicious. Enjoy. Source: "Reluctant Gourmet" S(Internet Address): "http://www.reluctantgourmet.com" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Swiss Chard With Onions Recipe By :Cooking Light, Aug 2000 Serving Size : 4 Preparation Time :0:20 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tsp Olive Oil -- Note 1 2 cups Thinly Sliced Onion 8 cups Torn Swiss Chard -- (About 12 Oz) 1 Tsp Worcestershire Sauce 1/4 Tsp Salt 1/8 Tsp Black Pepper Note 1: Original recipe used 2 tsp olive oil Heat oil in a large nonstick skillet over med-high heat. Add onion; saute 5 min or until lightly browned. Add chard; stir-fry 10 min or until wilted. Stir in Worcestershire, salt and pepper. Yield: 4 servings Serving Size: 1/2 C This was quick and easy but needs more flavoring or something to make it more interesting. Easy to prepare and cook. Tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : I would like some suggestions for this recipe to give it more flavor. It was ok but nothing to get excited about.... Cal 53.9 Total Fat 1.4g Sat Fat 0.2g Carb 9.6g Fiber2.5g Pro 2.1g Sod 388mg CFF 20.9% * Exported from MasterCook * Swiss Chard With Onions - Variations Recipe By :Cooking Light, Aug 2000 Serving Size : 4 Preparation Time :0:20 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tsp Olive Oil -- Note 1 2 cups Thinly Sliced Onion 8 cups Torn Swiss Chard -- (About 12 Oz) 1 Tsp Worcestershire Sauce 1/4 Tsp Salt 1/8 Tsp Black Pepper See below for suggested variations. Note 1: Original recipe used 2 tsp olive oil Heat oil in a large nonstick skillet over med-high heat. Add onion; saute 5 min or until lightly browned. Add chard; stir-fry 10 min or until wilted. Stir in Worcestershire, salt and pepper. Yield: 4 servings Serving Size: 1/2 C This was quick and easy but needs more flavoring or something to make it more interesting. Easy to prepare and cook. Tested for you by Reggie & Jeff Dwork --- I top our chard with chopped sun dried tomatoes (not oil packed - soak them in hot liquid first) and plumped golden raisins. You can't add the topping too far in advance or it loses something. Leave out the Worcestershire. I like all these other ideas people are sending in too. Sometimes I season greens with seasoned rice vinegar. That's tasty. And of course garlic and onion. And sometimes a bit of ham base. Wow...getting hungry. [ WhoMe40@aol.com] --- don't forget fruit. orange or grapefruit segments segments or sliced plums or nectarines. even cantaloupe. warmed by the stirfry, the sugars caramelize slightly. also could add a little texture - maybe bran buds for crunch...[PatHanneman ] --- You might want to try some Dijon mustard. [Lynda Owens ] --- I have found that chicken broth gives swiss chard a great pick-me-up. ["Sue Sherbondy" ] --- Add garlic and if you like it, some red pepper flakes. Kicks it up a notch, as someone always says.[Geograc1@aol.com] --- I love fresh squeezed lemon juice on cooked greens (and just about everything else :) It's delicious on cooked spinach, so I'll bet it would be good in this recipe. [Natalie Frankel ] - - - - - - - - - - - - - - - - - - - NOTES : I would like some suggestions for this recipe to give it more flavor. It was ok but nothing to get excited about.... At a recent dinner party I was served Swiss Chard that was sauteed and topped with Feta Cheese. It was awesome. I decided that was the way I was going to fix Swiss Chard from now on. It was a combination I would never have thought of, but it was so good. [Penchard@aol.com] --- Reggie, you know my answer: chiles and more chiles! :-) But I know you don't eat peppers. How about adding some minced garlic with the onion, a rich tamari sauce instead of the salt, and top it with a sprinkling of freshly ground parmesan cheese. Do you think that would add enough zip? ["Ellen C." ] --- * Exported from MasterCook * Tabbouleh With Beans And Feta Recipe By :Ken Haedrich Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Mediterranean Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cups bulgur or cracked wheat 2 cups boiling water 1/4 cup commercial pesto 3 tablespoons fresh lemon juice 2 cups cherry tomatoes -- halved 3/4 cup crumbled feta cheese (3-ounce) 1/3 cup thinly sliced green onions 2 tablespoons minced fresh parsley 1/4 teaspoon freshly ground black pepper 19 ounces canned chickpeas -- rinsed and drained 4 pitas rounds (seven-inch) -- cut in half Combine bulgur and boiling water in a large bowl. Cover and let stand 30 minutes; drain. Combine pesto and lemon juice; stir with a whisk. Combine bulgur, pesto mixture, tomatoes, and next 5 ingredients; toss gently to combine. Serve with pita halves. 4 servings. Nutrition information per 1 1/2 cups salad and 2 pita halves: 599 calories, 17.4 grams fat (26% of cals), 1 milligrams cholesterol, 856 milligrams sodium. Published 7/16/00 by the riverside Press Enterprise Source: "Cooking Light magazine" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Teaberry Sangria Recipe By :Southern Living 1987 Annual Recipes, Oxmoor Houser Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups water 3/4 cup sugar 1 orange -- sliced 1 lemon -- sliced 1 lime -- sliced 4 regular tea bags 2 cups red wine 1 pkg frozen strawberries -- (10 oz) thawed and pureed 2 cups lemon-lime soda Combine water and sugar in a saucepan; bring to a boil, stirring to dissolve sugar. Add fruit slices; boil 1 minute. Remove from heat; add tea bags. Cover and let stand 5 minutes. Remove tea bags; cool. Combine tea mixture, wine, and strawberries in a pitcher; chill. Add lemon-lime beverage, and gently stir. Serve immediately. Makes 2 quarts. Beth McClain, Grand Prairie, Texas From Ellen C. http://southernfood.about.com/food/southernfood/library/rec00/bl00617b.htm - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Thai Tuna Wraps With Creamy Asian Coleslaw Recipe By :Kristin Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Oriental Salads Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound tuna, yellowfin -- steaks - to 1 lb 1/2 cup Lawry's Thai ginger marinade vegetable cooking spray 2 tablespoons hoisin sauce 2 tablespoons plum sauce 2 tablespoons red wine vinegar 1 teaspoon dark sesame oil 1/4 cup fresh mint -- measure then mince 6 nonfat flour tortillas Creamy Chinese Coleslaw 2 cups broccoli slaw -- may need more 1 carrot -- shredded 1/2 Vidalia onion 1/2 red bell pepper 1 zucchini 1/2 cucumber 1 clove garlic 4 tablespoons fresh mint -- measure then mince 1/4 cup nonfat sour cream -- or more if needed 1/4 cup nonfat mayonnaise -- or more if needed 3 tablespoons seasoned rice vinegar 1 teaspoon sugar 2 teaspoons soy sauce 1 teaspoon dark sesame oil Marinate tuna in Lawry's marinade for up to 24 hours. If you don't have Lawry's just mix some soy, sherry, sugar and ginger to taste. Prepare a grill. Remove tuna from marinade. Spray the grill grate and the tuna with vegetable cooking spray. Cook until outside is seared and inside is heated. Once cooked tuna can be cooled and prepared for wraps the next day. Bring to room temp and shred or chunk the tuna. Mix together the hoisin, plum sauce (we like LeeKumKee brand, Roland in a pinch. We don't like Dynasty brand) vinegar and sesame oil. Stir in mint. To serve: warm tortillas (we do ours in the microwave), add coleslaw then top with tuna mixture. Roll up and devour. To prepare coleslaw: Peel and seed the cucumber. Shred it along with the cucumber. Unless there is a lot of water you don't need to drain. Place the cucumber and zucchini in a bowl with the broccoli slaw and grated carrot. Drop the garlic through the feed tube of the food processor. Add the onion and red bell pepper and mince. Combine with the other veggies. Mix the sour cream, mayo, rice vinegar, sugar, soy, sesame oil and pour over veggies. Add the mint. Note: if you only have enough mint for the tuna it's okay to skip it in the slaw. Add broccoli slaw as needed, also more sour cream and mayo as needed. Cover and refrigerate for several hours or over night before serving. Serving Ideas : I served this with a simple saute of minced vidalias, garlic gloves (2), fresh spinach (almost a full 10 oz bag), a lite soy (1 tsp) and seasoned rice vinegar (2 tsp). Very good served at room temp. Description: "This is one of those recipes that I've made and changed so many timesI don't remember where it came from originally. I'm sure it doesn't resemble the original anyway." Source: "Formatted by Whome40@aol.com Jul 2000" - - - - - - - - - - - - - - - - - - - NOTES : NA is not exact...but it's close. This is soooo good. I'm sure you could make it with salmon too. * Exported from MasterCook * Three Roads Farms Heart Healthy Chicken Chili Recipe By :The Aitkinson Family Three Roads Farms Serving Size : 6 Preparation Time :0:00 Categories : Chicken Chilis Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds skinless boneless chicken breast -- ground 28 ounces canned tomato wedges -- diced, with juice 11 ounces tomato paste -- (2 cans) 19 ounces canned red kidney beans -- drained & rinsed 3 cloves garlic -- minced 1 large yellow onion -- chopped 1 large red pepper -- chopped 1 large green pepper -- chopped 2 stalks celery -- (hearts) chopped vegetable cooking spray -- non-fat 3 tablespoons chili powder 1/4 teaspoon fresh ground pepper 1/4 cup fat-free chicken broth 1 pinch chili peppers -- crushed, optional Brown ground chicken in a non-stick skillet and set aside. Drain any fat. Spray a large non-stick Dutch oven or pot with cooking spray and heat to high. Saute onion 3 minutes. Add red and green peppers, celery and garlic, continue to saute for another 3 minutes. Add the tomato paste and heat 1 to 2 minutes. Stirring continuously. Pour a little chicken broth (1/4 cup) into the pan to deglaze it. Mix the ground chicken with the vegetable mixture and add the tomatoes with their juice, beans, and chili powder. simmer uncovered until chili reaches your preferred consistency and then cover and continue cooking for 2 or 3 hours. Add the black pepper and adjust seasonings to taste. Serves 6. Description: "The Aitkinson Family have been chicken farms since 1925. (in Ontario, Canada)" Source: "Ontario Chicken Lover Booklet" S(Typed, Formatted & W.W. Points added): "Helen D. (hdeacey@home.com) July 3, 2000" - - - - - - - - - - - - - - - - - - - NOTES : This award-winning chili is a low fat recipe for "heart smart" eating. Serve with fresh baked bread or rolls. Nutritional Information according to MC: Calories 355, 8.4% Calories from Fat, Total Fat 3g, Cholesterol 88mg, Total Carbohydrate 40g, Dietary Fibre 11g, Sodium 1174mg, Potassium 1658mg. WW Points = 5.5 * Exported from MasterCook * Tomato Mushroom Salad Recipe By :Jean ParE Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 medium tomatoes -- cut into 8 wedges ea 3 cups sliced mushrooms -- thick slices 1 medium red onion -- thinly sliced 1/2 cup green pepper -- slivered (optional) * *DRESSING* * 1/8 cup extra-virgin olive oil -- *see Notes 1/8 cup balsamic vinegar -- *see Notes 1 1/2 teaspoons Splenda -- *see Notes 1 teaspoon salt 1/2 teaspoon dried parsley 1/2 teaspoon dried basil 1/4 teaspoon lemon pepper 1/8 teaspoon garlic powder Put tomato wedges, mushrooms, red onion and green pepper into large bowl. *******DRESSING****** Stir all 8 ingredients in small bowl until sugar is dissolved. Pour over tomato mixture. Stir well. Let stand for at least 1 hour before serving. Makes 8 cups. Description: "A terrific blend of flavours. A brightly coloured salad." Source: "Company's Coming - Millennium Edition" S(Typed, Formatted & W.W. Points added): "Helen D. (hdeacey@home.com) July 4, 2000" Yield: "8 cups" - - - - - - - - - - - - - - - - - - - NOTES : Original Recipe: Called for 1/4 cup cooking oil, I cut this down to 1/8 cup of extra-virgin olive oil Called for 1/4 cup red wine vinegar, I changed this to 1/8 cup of balsamic vinegar Called for 1-1/2 teaspoon granulated sugar, I changed to Splenda Original: Nutritional Summary: 1 cup 91 calories, 1g protein, 7.6g total fat, 6g carbohydrate, 345mg sodium, 1g dietary fibre. WW 2 Points My version: (using MC Nutritional Summary 1 cup = 58 calories, 4g total fat, protein 1g, 4g total fat, 6g carbohydrate, 283mg sodium, 1g dietary fibre. WW 1 Point.