* Exported from MasterCook * Cocoa Mix, Nonfat Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Homemade Mixes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups nonfat dry milk 3/4 cup unsweetened cocoa 1 1/4 cups sugar 1. Combine dry milk, cocoa, sugar in a large container with a lid. Stir well. 2. Store, tightly covered, in a cool dry place. 3. When ready to serve, stir mixture and for each one cup serving place 3 1/2 Tbs. dry mix into a cup, and slowly add boiling water, a little at a time, stirring as you pour. Prep. time: 10 mins. Cooking time;none Nutrients per serving: Calories:78 Sat. fat.: less than 1 gm Total fat: less than 1 gm Cholesterol: 2 mg No calories from fat. >From: "William & Evelyn Hall" - - - - - - - - - - - - - - - - - - - NOTES : Has a lot of calcium. Can be prepared in advance. * Exported from MasterCook * Coffee Ice Cream Smoothie Recipe By :Smoothies & Other Blended Drinks, Elsa Peterson-Schepelern Serving Size : 2 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup espresso coffee -- chilled 1 tablespoon Drambuie -- optional 2 scoops nonfat vanilla ice cream 1/2 cup skim milk -- to taste sugar -- to taste Place the coffee in a blender with the Drambuie. Add the ice cream and half the milk, then blend. Add sugar and more milk, to taste. Printed in the Atlanta Journal/Constitution, 7/10/97 >From: Ellen C. Rakes - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Coleslaw #2, Creamy Recipe By :Cooking Light recipe (adapted) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tbsp. nonfat mayonnaise 3 tbsp. nonfat sour cream -- or non-fat plain yogurt 1 teaspoon. dijon mustard 1 tbsp. cider vinegar 1 teaspoon. sugar 1 teaspoon. caraway seed -- crushed ,optional 1/2 teaspoon. salt 1/2 teaspoon pepper -- (add more to taste) 1 bags store-bought coleslaw mix -- (1 to 2) -- (or shred your own) In a med. mixing bowl, combine mayonnaise, sour cream (or yogurt), mustard, vinegar, sugar and spices. Mix well. Place coleslaw mix in a large bowl, and add dressing a bit at a time until desired creaminess is achieved. Notes: The Cooking Light recipe called for low-fat mayonnaise and 1 tbsp. of mustard; we used non-fat mayo and reduced the mustard to 1 tsp. as the original was too mustardy tasting for us. >From: Sandra Kidd - - - - - - - - - - - - - - - - - - - NOTES : We made this recipe on the weekend for a bunch of SAD friends and they had no idea it was non-fat. A big hit. The recipe doubles and triples really easily. * Exported from MasterCook * Coleslaw #3, Rio Grande Recipe By :COOKING LIVE SHOW #CL8664 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups cabbage -- shredded 1 cup shredded carrots 1/4 cup scallions -- sliced 1/4 cup chopped cilantro Tangy Dressing: 2 tablespoons sugar 1 teaspoon salt 1 teaspoon dry mustard 2/3 cup cider vinegar 1/3 cup water 1 tablespoon ketchup 1 teaspoon ground cumin To prepare cabbage for slaw, discard tough or badly bruised outer leaves, wash the head, then cut it in half through the stem end. Shred the cabbage with a sharp knife to get long, thin pieces. You can also use a food processor to chop the cabbage. 1 pound of cabbage yields about 6 cups of loosely packed shreds. For slaw: Combine cabbage, carrots, scallions, and cilantro. Top with 1/3 cup Tangy Dressing, ketchup and cumin. For dressing: Mix sugar, salt and dry mustard. Add vinegar and water and stir until sugar dissolves. Yield: 1 1/2 cups >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cornmeal Cookies Recipe By :Home Cooking, 11/96 Serving Size : 48 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup I Can't Believe It's Not Butter - Light -- Softened,*Note 1 1/4 cup Sugar -- **Note 1/2 cup Egg Beaters(r) 99% Egg Substitute -- ***Note 1 Egg 2 Tsp Vanilla -- ****Note 2 2/3 cup Flour 1 cup Yellow Cornmeal 1 Tsp Ground Nutmeg 1 Tsp Baking Powder 1/2 Tsp Salt 1 cup Chopped Dried Bing Cherries -- *****Note *NOTE: Original recipe used 1 butter softened **NOTE: Original recipe used 1 1/2 C sugar ***NOTE: Original recipe used 3 regular eggs ****NOTE: Original recipe used lemon extract *****NOTE: Original recipe used chopped raisins Preheat oven to 400 deg F. Mix butter and sugar until creamy. Beat in eggs and lemon extract. Mix dry ingredients; add to creamed mixture. Stir in raisins. Drop by teaspoonfuls onto greased baking sheet, about 2 inches apart. Bake for about 10 minutes or until lightly browned. Remove from baking sheet while warm. Cool on rack. Makes 4 dozen I made them using cherries and vanilla since I didn't have any lemon extract in the cabinets. I decided to use the cherries instead of the raisins as it made a better flavor combination then the raisins with the vanilla. Jeff and I thought these are great. Very quick and easy to put together and eat!! Entered into MasterCook and enjoyed for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 87.2 Fat 1.9g Carb 15.7g Fib 0.4g Pro 1.3g Sod 65mg CFF 20.1% * Exported from MasterCook * Cottage Cheese Delight Recipe By :"Sheltraw, Norris" Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 carton nonfat Cottage Cheese -- (24 oz) 1 can mandarin orange slices -- (cut into pieces) 1 can pineapple slices -- (cut into small -- pieces) 1 handful raisins -- more or less 1 handful miniature marshmallows sugar to taste -- (about 1/4 cup) 1 teaspoon vanilla Shakes of nutmeg Mix, chill overnight. - - - - - - - - - - - - - - - - - - - NOTES : I just created another that I really like and it is a filler, satisfies the sweet tooth. I'm certain cinnamon could be used effectively, but I've become partial to nutmeg recently as my wife doesn't like cinnamon. The nutmeg tastes better. * Exported from MasterCook * Country Sausage, Healthy Homestyle Recipe By :Prevention Magazine Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound ground turkey breast -- * (see note) 1 medium apple -- peeled, cored and -- finely shredded 1/2 cup cooked brown rice 2 tablespoons onions -- shredded 2 cloves garlic -- minced 1 1/2 teaspoon ground sage 1 teaspoon salt 1/2 teaspoon ground red pepper 1/2 teaspoon ground black pepper 1/2 teaspoon dried thyme 1/4 teaspoon ground allspice Snipped fresh parsley -- (optional) * Note: To make sure you are buying the leanest ground turkey available, check the label. Look for products made with only turkey breast meat. Many ground turkey products contain the dark meat and the fatty skin. In a large bowl, stir together the turkey, apples, rice, onions and garlic. In a small bowl, stir together the sage, salt, red and black peppers, thyme and allspice. Sprinkle the spice mixture over the turkey mixture. Using your hands, mix until well blended. Shape the turkey mixture into eight 1/2-inch thick patties. Spray an unheated large skillet with no-stick spray. Add the patties and cook over medium heat for 4 minutes. Turn the patties over and cook about 4 minutes more or until they are no longer pink. Sprinkle with the parsley, if desired. Makes 8 patties; 4 servings. Reprinted from HEALTHY HOMESTYLE COOKING c1994 by Evelyn Tribole. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cranberry Crunch Smoothie, Grandma Grandy's Recipe By :Great American Shakes, Gabriel Constans Serving Size : 4 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups cranberry juice cocktail 2 tablespoons lemonade, frozen concentrate 1 cup apple juice 2 bananas 1 cup seedless grapes 3/4 cup Grape-Nuts(r) 1/4 cup honey -- or to taste Put all ingredients in a blender and puree on medium speed for 1 minute. Pour into tall glasses and serve. Printed in the Atlanta Journal/Constitution, 7/10/97 >From: Ellen C. Rakes - - - - - - - - - - - - - - - - - - - NOTES : This sweet and tart elixir was a a favorite among testers, who said it's a delicious breakfast in a glass. * Exported from MasterCook * Creamy Blend Recipe By :Land O Lakes Eating Right, Eating Light ckbk Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Land o Lakes No-Fat sour cream 1 cup 1% lowfat cottage cheese -- * see note 1 teaspoon vanilla * I have use fat-free cottage cheese also. In a 5-cup blender container place all ingredients. Cover; blend at high speed 30 seconds. Scrape down side of container; blend 1 minute longer or until smooth. Cover; refrigerate for up to 1 week. Use in dips, spreads, salad dressings and baked goods. Yield 2 cups 1 Tablespoon: calories 10; Protein 1 g; carbohydrate 2g; fat 0g; cholesterol 0mg;sodium 40 mg. >From: bmann@jcn1.com (Beverly Manning) - - - - - - - - - - - - - - - - - - - NOTES : Low fat cooking need not be dry, boring and flavorless. Our secret ingredient in the moist muffins, creamy salad dressing and great brownies in this book is an easy-to make-and store blend of just three ingredients. Use lowfat cottage cheese when a smoother, more fluid mixture is preferred; use fat-free when cutting fat is most important. * Exported from MasterCook * Crockpot Chicken Recipe By :"Tina D. Bell" Serving Size : 1 Preparation Time :0:00 Categories : Chicken Crockpot Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- chicken breasts apple juice 1 tablespoon dried onions 2 cloves garlic -- slightly crushed 1 tablespoon balsamic vinegar 1 teaspoon Mrs. Dash I put some chicken breasts, on the bone, into my slow cooker and covered them with apple juice. I added a Tablespoon of dried onion and 2 slightly crushed peeled garlic cloves, a Tablespoon of balsamic vinegar, and a teaspoon of Mrs. Dash. I cooked it for 8 hours on slow. The chicken was moist, delicious and tender. The cooking liquid, which was now chicken/apple broth, I put into the fridge. When it was cool, it was strong enough to gel. I skimmed off the fat, which had solidified on top. It was excellent to put on top of baked potatoes, to saute things in, and to glaze. After experimenting a little with these things, I took the rest of it and cooked some rice in it. Delicious! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cucumber Tomato Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups cucumbers -- sliced 1 cup tomatoes -- chopped 1/4 cup green bell peppers -- chopped 1/4 cup red onion -- sliced 1/4 cup wine vinegar 1/4 cup white vinegar 1 tablespoon Italian salad dressing, low calorie -- (4 calories per Tb.) -- Sugar substitute to equal 2 Tbs. sugar Combine veggies in a bowl. Combine rest of ingreds. Pour over veggies. Cover and refrigerate at least 2 hrs. Each serving equals 1 3/4 vegetable. >From: "William & Evelyn Hall" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cucumber Tomato Salad #2 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mediterranean Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ripe tomatoes -- chopped onions -- chopped green peppers -- chopped cucumbers -- peeled and chopped salt -- optional nonfat plain yogurt You chop up garden-ripe tomatoes, onions, green peppers and peeled cucumbers (in whatever amounts you wish). It's best if you salt them and let them drain a bit in a colander, but if you're avoiding salt, you can skip this step. Next, you stir in some plain nonfat yogurt. You can drain the yogurt a little first, especially if you didn't salt and drain the veggies. That's it, no other seasonings. It is so refreshing, and the taste of the garden-fresh vegetables is fantastic with the cool yogurt dressing. Try it. >From: "Deborah Kirwan" - - - - - - - - - - - - - - - - - - - NOTES : This is my favorite late-summer salad. It's a middle-eastern recipe and is simple and fat free. * Exported from MasterCook * Cumin Scented Black Beans And Corn With Chipotle Couscous Recipe By :Chicago Tribune (modified) Serving Size : 4 Preparation Time :0:30 Categories : Eat-Lf Mailing List Legumes Mexican & Southwestern Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 3/4 teaspoon ground cumin 1/4 teaspoon ground red pepper 1 medium onion -- diced 1 small red bell pepper -- diced 16 ounces cooked black beans -- drained and rinsed 1 cup frozen corn kernels 2 medium tomatoes -- diced 1/2 cup cilantro -- minced 10 ounces couscous 2 cups water 2 chipotle peppers -- minced Heat oil in a large non-stick skillet over medium heat; stir in cumin and red pepper. Add onion and bell pepper. Cook, stirring until onion is slightly browned, 5 to 6 minutes. Add beans and corn, and cook until heated through. Heat 2 cups water to a boil in microwave. Put couscous in a large serving bowl and pour water over, cover and let stand for 5 minutes. Add minced chipotle peppers to couscous and fluff with a fork. To serve, divide couscous among serving plates and top with black bean mixture. Garnish with tomatoes and cilantro. >From: Joanne McAndrews Eisenman Per serving: 514 Calories; 5g Fat (9% calories from fat); 22g Protein; 97g Carbohydrate; 0mg Cholesterol; 158mg Sodium - - - - - - - - - - - - - - - - - - - NOTES : This is what we had for dinner last night. It was really delicious. The original recipe called for grits, but we used couscous instead. * Exported from MasterCook * Curried Chicken And Asparagus Recipe By :Fear of Frying 1996 Serving Size : 4 Preparation Time :0:45 Categories : Chicken Eat-Lf Mailing List Indian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetable cooking spray 1/4 cup honey -- mild 2 tablespoons Dijon mustard 1/4 teaspoon salt 1 tablespoon Butter Buds(r) 1 teaspoon curry powder 1/4 teaspoon ground ginger 1 tablespoon low-sodium soy sauce 1 3/4 pounds skinless boneless chicken breasts -- (about 5 or 6) 12 whole asparagus tips -- fresh (optional) 4 cups cooked rice -- white or brown Preheat oven to 350F. Spray a flat casserole dish that is not much bigger than the chicken breasts with cooking spray. Mix the next 7 ingredients together in the casserole dish to make the sauce. Place the chicken breasts in the dish and baste well with all the sauce. Bake uncovered for 30 minutes, basting frequently. Remove the chicken breasts. Put the asparagus tips in the sauce, place the chicken breasts over them. Baste the chicken. Bake for 5 to 1O more minutes or until the chicken breasts are thoroughly cooked. Serve chicken on rice covered with the sauce. *Prep: 10 minutes. Cook: 30 to 40 minutes. Yield: 4 servings. *517 cals, 10 g fat (17%). *Fear of Frying: A Sensible Approach to Quick & Easy, Healthy, Low-Fat Eating for the Busy Family. (1996) by Virginia N. White (Chronimed Publishing). >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curried Chicken Salad #2 Recipe By :Fit for Life Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups butter lettuce -- washed, dried -- and broken in bite-sized pieces 2 cups spinach -- coarsely chopped 1/2 cup alfalfa sprouts 1/4 cup arugula -- chopped -- or fresh cilantro 2 cups cooked chicken -- in bite-sized pieces 2 cups asparagus 1/2 cup carrots -- slivered -- DRESSING: 2 tablespoons yogurt 1 tablespoon fresh lemon juice 1 tablespoon nonfat mayonnaise -- (1 to 2) 1 teaspoon honey 1/2 teaspoon curry powder 1/2 teaspoon dried basil -- or 2 teaspoons fresh basil -- minced 1 teaspoon scallions -- minced -- (or more, to taste) 1/4 teaspoon sea salt -- (optional) Fresh ground black pepper to taste -- (optional) In a large bowl, combine lettuce, sprouts, spinach, and arugula or cilantro. Break and discard tough ends from asparagus, and cut into 1-inch diagonally cut pieces. Drop asparagus into boiling water. Boil for 3-4 minutes or until it turns bright green. Remove from boiling water, and put into ice-water to stop cooking. Pour the boiling water over the slivered carrots and allow them to blanch for 1-2 minutes. Drain. Add chicken, asparagus, and carrots to salad greens. Dressing: In small bowl, combine yogurt, lemon juice, mayonnaise, and honey. Whisk until creamy. Add curry powder, basil, scallion, and salt and pepper to taste. Whisk again. Pour over salad and toss. Makes 1 very large or 2 moderate size salads >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Delmonico Potatoes Recipe By :Funcraft search Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cup. potatoes -- peeled and diced 2/3 cup chopped onions 2 Tbsp. unsalted polyunsaturated margarine 1/4 cup. flour 2 cup. 1% low-fat milk 1/4 cup fresh parsley -- chopped 1/2 teaspoon dill weed 1/8 cup. ground pepper 1 cup part-skim mozzarella cheese -- grated Place potatoes in a large saucepan. Add water to cover. Cover and bring to a boil; reduce heat and boil gently 10 minutes or until tender. Drain and set aside. Preheat oven to 400 degrees. In a medium saucepan, saute onions in margarine until soft. Blend in flour. Gradually add milk; cook over moderate heat, stirring constantly, until sauce comes to a boil. Remove from heat and stir in the parsley, dill weed and pepper. Gently mix in the cheese and finally the potatoes. Turn into a 2 quart baking dish. Bake, uncovered, about 25 minutes. >From: Corbin - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant, Freezing Recipe By :KitPATh Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** Freezing Eggplant: Remember -- over a while ago I mentioned reading about freezing sliced eggplant instead of salt-draining them. No prep - peel was left on - simply froze the slices in a single layer between paper towels. Then transferred to bags. We removed from freezer, chopped frozen slices and added to the skillet (only partially thawed) for another garbanzo tomatoes eggplant stew thingy - and it was grand. RECOMMENDATION: yes freeze this easy way. Use within 60 days (our test). Think it might be best to use in 'make ahead' casseroles: the flavor was better (yumms) on the reheat. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Festive Noodles With Poppy Seeds Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups cooked noodles -- drain 1/2 cup frozen peas 1 tablespoon reduced-calorie margarine 1 teaspoon reduced-calorie margarine 1/2 teaspoon poppy seeds 1/4 teaspoon. salt 1/8 teaspoon. pepper In medium pan combine peas and noodles over medium heat. Add rest of ingredients and toss to coat. Each serving equals: 1 bread, 1/2 fat >From: "William & Evelyn Hall" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fettuccine Alfredo #2 (Don't Be Afraid-o) Recipe By :The No-Tofu Vegetarian Cookbook, Claessens Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound fettuccine 1 cup lowfat ricotta cheese 1/2 cup lowfat cottage cheese 1/4 cup blue cheese -- crumbled 1 cup basil leaves -- lightly packed 1 large garlic clove -- minced 1 dash salt 1 dash cayenne basil sprigs -- for garnish Bring a large pot of salted water to a boil. Add the fettuccine and cook until pasta is firm-tender, about 9 to 11 minutes. Drain pasta, reserving 1/3 cup of the pasta water. Meanwhile, place the cheeses in a food processor and process until smooth. Add basil leaves, garlic, salt and cayenne. Process again, just until combined. Add pasta water to the cheese mixture and process until smooth. Drain fettuccine and place in a warmed serving bowl. Toss with cheese mixture, and garnish with basil sprigs. Serve at once. >From: Badams - - - - - - - - - - - - - - - - - - - NOTES : This recipe is based on Alfredo recipe, but made with low-fat cheeses. Author says it's the fresh basil that really makes it taste so good and that the dish is very creamy. * Exported from MasterCook * Fettuccine Alfredo #3 Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups cooked fettuccine -- drained 2 tablespoons reduced-calorie margarine -- plus 2 teaspoons reduced-calorie margarine 3 ounces grated Parmesan cheese -- (1 cup) 1/2 cup evaporated skim milk Add all hot drained noodles and toss well. Serve at once! Each serving equals: 1 bread, 1 fat, 1 protein, 1/4 milk >From: "William & Evelyn Hall" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fluffy Grasshopper Pie Recipe By :Jello, Fun & Fabulous Recipes Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- Crust: 1 1/2 cup reduced fat Oreo(r) cookie crumbs 1/4 cup reduced fat margarine -- melted 3 tbsps granulated sugar Filling: 3 ozs lime gelatin powder 2/3 cup boiling water 1/2 cup cold water ice cubes 1 teaspoon peppermint extract 8 ozs Cool Whip(r) Free -- thawed To prepare crust, combine crumbs, margarine, and sugar in a mixing bowl. Press mixture firmly in a 9" pie pan. Spread crumb mixture evenly in pie pan. Chill 1 hour, or until firm. To prepare filling, completely dissolve gelatin powder in boiling water. Combine cold water and ice cubes to make 1 1/4 cups. Add to gelatin mixture, stirring until slightly thickened. Remove any unmelted ice cubes. Fold peppermint extract into whipped topping. Using wire whisk, blend whipped topping mixture into gelatin mixture. Then, whip until smooth. Chill until mixture mounds. Spoon into crust. Chill 2 hours. >From: Anita Matejka - - - - - - - - - - - - - - - - - - - NOTES : I swear this pie tastes like the mint flavored Girl Scout cookies but with a lot less fat. It looks so pretty when cut into slices. * Exported from MasterCook * French Steak Sausage Recipe By :The International Slim Gourmet Cookbook, Barbara Gibbons Serving Size : 16 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds fat-trimmed ground bottom round steak 2 teaspoons salt 1 drops liquid smoke flavoring -- optional -- or smoke-flavored salt 1/2 teaspoon freshly ground black pepper 1/4 teaspoon cayenne pepper -- optional 2 teaspoons dried sage 1 teaspoon dried savory 1/2 teaspoon ground nutmeg 1/2 cup crushed ice Have the meat trimmed of fat and ground, or grind it yourself. Combine with remaining ingredients and mix lightly. Gently shape into 16 patties. Wrap and freeze, if desire. Broil or barbeque for 2 minutes on each side (3 minutes, if frozen). Each sausage, under 80 calories. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - NOTES : Instead of hot dogs or hamburgers on the grill, how about homemade sausage patties? It's easy - and nonfattening, if you're a Slim Gourmet backyard chef! Serve them on thin rounds of French bread. Add a big tossed salad and fresh fruit dessert for a super sundown supper. * Exported from MasterCook * Fresh Corn And Pasta Frittata Recipe By :Cooking Light - June 1997 Serving Size : 2 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Italian Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 Cups Egg Beaters(r) 99% Egg Substitute 1/4 Cup dry bread crumbs 1/4 Cup provolone cheese -- shredded 1 Teaspoon olive oil 1 Cup chopped green onions 1 Cup mushrooms -- presliced 3/4 Cup fresh corn kernels 1 Cup angel hair pasta -- cooked 1/4 Cup grated Parmesan cheese Green onions -- optional Preheat oven to 450F. Combine first 3 ingredients in a small bowl. Stir well; set aside. Wrap handle of a large nonstick skillet with foil. Heat oil in skillet over medium-high heat. Add green onions, mushrooms and corn; saute 4 minutes or until soft. Stir in pasta until well-blended. Add egg substitute mixture; cook 2 minutes or until set around edges. Sprinkle with Parmesan. Bake at 450F for 5 minutes or until center is set. Garnish with green onions, if desired. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per serving: cals - 316 - 23%ff fat - 10.6g * Exported from MasterCook * Frozen Mud Pie Sandwiches Recipe By :Cooking Light - June 1997 Serving Size : 10 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tbsp sugar 2 tablespoons light corn syrup 1 1/2 tbsp unsweetened cocoa 1 tbsp 1% milk 1 teaspoon stick margarine 1/4 teaspoon vanilla 1 1/4 cups lowfat coffee yogurt -- frozen and softened 20 chocolate wafer cookies Combine first 4 ingredients in a small heavy saucepan, and bring to a boil over medium-low heat, stirring frequently with a whisk. Cook 2 minutes or until thick, stirring frequently. Remove from heat; stir in margarine and vanilla extract. Cover and chill thoroughly. Spread 2 tbsp yogurt onto each of 10 cookies; top with about 1 tsp toffee syrup and remaining cookies, pressing gently. Freeze at least 1 hour. - - - - - - - - - - - - - - - - - - - NOTES : Per serving: cals - 103 - 30%ff fat - 3.4g * Exported from MasterCook * Fruited Jello And Cottage Cheese Recipe By :Sugar-free Jello Cookbook Serving Size : 8 Preparation Time :0:00 Categories : Desserts Diabetic Eat-Lf Mailing List Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 oz. lowfat cottage cheese 1 pkg. sugar-free Orange flavored Jello -- (4-serving size) 3/4 cup. boiling water 1/2 cup cold water Ice cubes 11 ounces mandarin orange sections -- drained (1 can) Place cottage cheese in a blender or food processor container; cover. Blend til smooth;set aside. Completely dissolve the jello in boiling water. Combine cold water and enough water to make 1 1/4 cups. Add to jello; stir til slightly thickened. Remove ice;stir in oranges. Divide cottage cheese among 8 individual serving dishes. Spoon jello mixture over cottage cheese. Chill till set, about 2 hrs. Makes 4 cups or 8 servings. Calories 80 Fat 3g Cholesterol 10 mg Carbohydrate 5 gm Sodium 260 mg. Protein 8 gm. Diabetic exchange per serving: 1 lean meant, 1/2 fruit >From: "William & Evelyn Hall" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Garden Vegetable Casserole Recipe By :Cooking Light, July/Aug 1993, page 71 Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups red potatoes -- (about 2 pounds) -- cubed -- unpeeled 1 cup carrot -- diagonally sliced 1 cup fresh green beans -- (2-inch) sliced 2 tablespoons margarine 1/2 cup chopped onion 2 cloves minced garlic -- optional 1/4 cup all-purpose flour 2 1/2 cups skim milk 1 1/2 cups shredded reduced-fat sharp Cheddar cheese -- divided (6 oz) 1 teaspoon dried whole dillweed 1 teaspoon dried whole marjoram 1 teaspoon dried whole basil 1/4 teaspoon salt 1/4 teaspoon pepper 1/4 teaspoon dry mustard 1 cup zucchini -- sliced Vegetable cooking spray 1 large unpeeled tomato -- thinly sliced 1 Cook potato in boiling water 8 minutes or until crisp-tender; drain and set aside. 2 Arrange carrot and green beans in a vegetable steamer; place over boiling water. Cover and steam 6 minutes or until crisp-tender; drain and set aside. 3 Melt margarine in a medium saucepan over medium heat; add onion (and garlic), and saute 3 minutes. Add flour, and cook 1 minute, stirring constantly. Gradually add milk, stirring constantly. Cook an additional 12 minutes or until thickened and bubbly, stirring constantly. Remove from heat; stir in 3/4 cup cheese and next 6 ingredients. 4 Combine potato, carrot, green beans, and zucchini in a bowl. Add cheese sauce; stir gently. Spoon mixture into a 13- x 9- x 2-inch baking dish coated with cooking spray. Bake, uncovered, at 350 deg for 20 minutes. Arrange tomato on top of casserole; sprinkle with remaining 3/4 cup cheese. Bake 5 minutes, or until cheese melts; let stand 5 minutes before serving. Yield: 8 servings (serving size: 1 cup). Nutritional Information: CALORIES 244 (27% from fat) / PROTEIN 12.5g / FAT 7.4g (SAT 3.1g, MONO 2.5g, POLY 1.2g) / CARB 33.1g / FIBER 3.3g / CHOL 16mg / IRON 1.7mg / SODIUM 316mg / CALCIUM 314mg From: Diana Slade - - - - - - - - - - - - - - - - - - - NOTES : This was out of this world. My husband--NOT a vegetable lover--thought it was delicious too. I added garlic to the onions for a little extra bite. * Exported from MasterCook * Garlic Salad Dressing Recipe By :Mother Earth News, June/July 1997 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 head roasted garlic 2 tablespoons olive oil 1/4 cup unsalted chicken broth 1/4 cup wine vinegar 1 teaspoon Dijon mustard 1/2 teaspoon salt 1/8 teaspoon cayenne pepper fresh ground black pepper -- to taste Cut top off a large head of garlic and wrap in foil. Bake in 400 degree oven for one hour until cloves are soft and browned. Squeeze the garlic pulp out of the head into a blender. Add the rest of the ingredients and blend smooth. Let sit for and hour or so and serve at room temperature. >From: paul@FarmersPick.com - - - - - - - - - - - - - - - - - - - NOTES : This recipe is OK, but not thick enough or garlicky enough for me. Any other suggestions appreciated. Your dressing looks fine, but if it isn't garlicky enough, add more garlic - roasting the garlic will not only change the flavor, but it will also take away some of the "bite" that raw garlic has - cooking garlic mellows it out - mix your garlics, e.g., some roasted for its flavor & some raw for its flavor & "bite" basic Lebanese aoili (garlic dressing) doesn't use egg for its base but will still achieve the "mayo" consistency - needless to say, for lo-fat use less oil or substitute with one of the "better" oils - the original recipe given to me called for putting the raw garlic in a blender & pureeing it until you had a smooth paste, then a little lemon juice & pepper, then slowly add oil (while the blender's running) - this will result in a consistency ["Rund, Sharen" ] * Exported from MasterCook * German Veal Sausage Recipe By :The International Slim Gourmet Cookbook, Barbara Gibbons Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds fat-trimmed ground veal shoulder -- or leg -- or lean fat-trimmed fresh ham steak 2 teaspoons salt 1 teaspoon sugar -- optional 1 1/2 teaspoons rosemary 1/2 teaspoon ground coriander -- or 1 teaspoon coriander seeds 1 teaspoon prepared mustard 1/2 teaspoon dried sage a pinch of freshly ground black pepper a pinch of cayenne pepper 1/4 teaspoon ground nutmeg 1/2 cup crushed ice Have the meat trimmed of fat and ground, or grind it yourself. Combine with remaining ingredients and mix lightly. Gently shape into 16 patties. Wrap and freeze, if desire. Broil or barbeque for 2 minutes on each side (3 minutes, if frozen). (Cook longer if using pork - until cooked all the way through). Sixteen patties, about 75 calories for veal, 80 for ham. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - NOTES : Instead of hot dogs or hamburgers on the grill, how about homemade sausage patties? It's easy - and nonfattening, if you're a Slim Gourmet backyard chef! Serve them on thin rounds of French bread. Add a big tossed salad and fresh fruit dessert for a super sundown supper. * Exported from MasterCook * Gimme Lean Loaf Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Tvp, Seitan, Tempeh Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- Combine: 1 package Gimme Lean -- (14 ounce) ground beef flavor 1 cup rice milk -- or soy milk Eggbeaters equivalent to one egg -- (for binding) -- or substitutes 1 Tablespoon Worcestershire or soy sauce 1 Tablespoon horseradish -- Combine: 1 cup bread crumbs 1/4 cup DEHYDRATED onions -- * 1/4 cup dried parsley 1/4 cup nonfat parmesan cheese -- or nutritional yeast 1 teaspoon your favorite spice -- (oregano/ Italian spice blend/ etc.) 1/2 teaspoon salt pepper to taste * (fresh won't work the same-find these in the spice section) Combine wet and dry ingredients with your hands. Line a cookie sheet with foil, spray with Pam and form 1 large or 2 small loaves. Bake at 350 degrees for 1 hour. I bake on a cookie sheet because the outside browns better than in a loaf pan and forms a delicious crust. If you make two loaves, take out one of the loaves after 30 minutes and freeze it for later. To heat, pop into the oven frozen solid and bake for an hour. >From: viv_park@juno.com (Viveca L Park) - - - - - - - - - - - - - - - - - - - NOTES : Here is a mock meat loaf I just tried and my husband really loved it. Hope you like it. * Exported from MasterCook * Ginataan (Roots And Fruits Simmered In Coconut Milk) Recipe By :Philippine Cooking in America Marilyn Ranada Donato Serving Size : 12 Preparation Time :0:00 Categories : Breakfast Desserts Eat-Lf Mailing List Oriental Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 cups lowfat coconut milk 2 cups sugar 2 cups sweet potatoes -- peeled and diced -- or yams 2 cups yautia (gabi) -- peeled and diced -- (if you can't find this use parsnips) 2 cups plantains -- peeled and diced (make sure they're ripe) 1/2 cup tapioca pearls 1 cup wheat flour -- mixed with 1/2 cup water -- shaped into 1/2 inch diameter balls (dumplings) -- (or preferably sweet rice flour) 1/2 cup preserved (bottled) mango -- or jackfruit In a covered pot, bring the coconut milk to a simmer. Drop in the dumplings and cook for 25 minutes or until the balls float to the top. Add sugar, bananas, sweet potato, yautia and tapioca pearls and simmer covered, stirring occasionally, for 20 minutes or until all the ingredients are soft. The length of time will depend on the size of the pieces of fruit. Just before it's finished, add the preserved fruit and simmer for one or two more minutes. Serves 12-15. >From: bgaerlan@ucla.edu (Barbara Gaerlan) - - - - - - - - - - - - - - - - - - - NOTES : This is really delicious and it does contain tapioca. Once you've collected everything, it's really easy to make. It's only low in fat if you can find lowfat coconut milk. It's a very popular dessert in the Philippines, and so you can find the ingredients in Asian grocery stores. Since it's basically a stew, feel free to substitute (or just to omit) anything you like. For example, I sometimes find making the cute little dumplings too much of a hassle so I just omit them and put in more bananas. You can also scale all the ingredients down if you don't want such a big batch, but I suggest going for the big one and inviting friends over to share it. Filipinos usually eat this at afternoon tea parties, but it's also great for breakfast, IMHO. * Exported from MasterCook * Ginger Shake Recipe By :Smoothies & Other Blended Drinks, Elsa Peterson-Schepelern Serving Size : 3 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 pieces stem ginger, in syrup 3 scoops nonfat ice cream 1/2 cup skim milk -- or to taste sugar -- to taste 1 small scoops ice cream -- for garnish chopped ginger -- for garnish Place he ginger, ice cream,milk and 6 tablespoons ginger syrup in a blender and puree to a froth. Taste and add extra milk and sugar if desired. Serve, decorated with another small scoop of ice cream or extra ginger. Printed in the Atlanta Journal/Constitution, 7/10/97 >From: Ellen C. Rakes - - - - - - - - - - - - - - - - - - - NOTES : This shake is heavenly, especially for ginger fans. * Exported from MasterCook * Glazed Carrots In Foil Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grilled, Smoked, Bbq Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cup Diagonal Sliced Carrots 1/4 Tsp Salt 8 Cloves Garlic -- Peel, Halved 1/4 tablespoon Freshly Ground Black Pepper 2 teaspoons Olive Oil 1. Prepare grill for a medium fire, using direct method. 2. In medium bowl, combine carrots, garlic, 1 tbsp. water, the oil, salt and pepper. Transfer to center of double layer of heavy-duty, extra-wide foil. Make packet by bringing 2 sides of foil up to meet in the center and pressing edges together in two 1/2 in. folds. Then fold edges of each end together in two 1/2 in. folds. Allowing room for packet to expand, crimp edges together to seal. 3. Grill carrots 25 minutes, until cooked through. Remove from grill and open packet carefully, as hot steam will escape. Divide evenly among 4 plates and serve. Serving (3/4 c.) provides: 76 calories, 2 g. total fat, 0 g. saturated fat, 0 mg. cholesterol, 175 mg. sodium, 13 g. total carbohydrate, 4 g. dietary fiber, 2 g. protein, 42 mg. calcium >From: "Shirley F. Coleman" - - - - - - - - - - - - - - - - - - - NOTES : Just a quick comment on the recipe - substitute cleaned green onions for the sliced carrots & you get "poor man's asparagus" [Rund, Sharen"] Cal 69.8 Fat 2.5g Carb 11.7g Fib 3.1g Pro 1.4g Sod 168mg CFF 29.8% * Exported from MasterCook * Golden Potato Casserole Recipe By :Sandra E. Pratt, Brownsville,TN (Tennessee Magazine 5/97) Serving Size : 10 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups lowfat cheddar cheese -- shredded 1/4 cup butter or margarine 2 cups lowfat sour cream 1/3 cup green onion -- chopped 1 teaspoon salt 1/4 teaspoon white pepper 6 medium potatoes, cooked in skins -- peeled and coarsely -- shredded 2 tablespoons butter or margarine Combine cheese and butter in a saucepan over low heat; stir until cheese is melted. Remove from heat; stir in sour cream, onion, salt and pepper. Add potatoes, mixing gently. Pour into a buttered 2 quart casserole; dot with 2 tablespoons butter. Bake at 350 degrees for 30 minutes. >From: Dorothy Tapping - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Greek Cumin Sausage Recipe By :The International Slim Gourmet Cookbook, Barbara Gibbons Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds fat-trimmed leg of lamb -- ground -- or beef round 2 slices high-protein bread 1/2 cup water 2 cloves garlic -- chopped 2 teaspoons salt -- or smoke-flavored salt 1/2 teaspoon freshly ground pepper dash Tabasco sauce 1 teaspoon cumin seed 1 egg -- or 2 egg whites Have meat well trimmed of fat before grinding. Soak bread in water and squeeze out moisture. Combine meat and bread with remaining ingredients and toss lightly. Shape into 12 patties or sausage-shaped oblongs. To cook, barbeque over hot coals or broil about 3 or 4 inches from heat source until well browned. Or pan-fry, in a nonstick skillet, with no fat added. May be served with eggs, or topped with tomato sauce. Six servings, 180 calories each. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - NOTES : Instead of hot dogs or hamburgers on the grill, how about homemade sausage patties? It's easy - and nonfattening, if you're a Slim Gourmet backyard chef! Serve them on thin rounds of French bread. Add a big tossed salad and fresh fruit dessert for a super sundown supper. * Exported from MasterCook * Grilled Barbecue Pizza Recipe By :Cooking Light - June 1997 Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Grilled, Smoked, Bbq Pizzas & Calzones Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup barbecue sauce -- divided 1 cup skinless boneless chicken breast -- roasted and chopped 2 Quick and Easy Pizza Crusts -- (10 inch) see recipe cooking spray 1/2 cup smoked Gouda cheese -- shredded 1/2 cup mozzarella cheese -- shredded 1/4 cup green onion -- sliced 1/4 cup fresh cilantro -- chopped Combine 1/4 cup barbecue sauce and chicken in a bowl. Toss well; set aside. Prepare grill. Place 1 crust on grill rack coated with cooking spray; grill 3 minutes or until puffy and golden. Turn crust, grill-mark side up; spread with 3 tbsp barbecue sauce. Top with half of Gouda, chicken mixture, mozzarella and green onions. Cover; grill 3-4 minutes or until cheese melts and crust is lightly browned. Sprinkle with half of cilantro. Repeat with remaining crust and toppings. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per Serving: cals - 315 - 24%ff fat - 8.4g * Exported from MasterCook * Grilled Chicken With Lemon And Rosemary Marinade Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Grilled, Smoked, Bbq Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup Hot Water 2 Tsp Vegetable Oil 3/4 Tsp Dried Rosemary -- Crumbled 1 Med Garlic Clove -- Minced 1/8 Tsp Salt 1/2 Tsp Grated Lemon Zest 1/8 Tsp Freshly Ground Black Pepper 2 Tsp Fresh Lemon Juice 10 Oz Skinless Boneless Chicken Breast In heatproof glass measuring cup, pour hot water over rosemary; let cool. Stir in zest, juice, oil, garlic, salt, and pepper. Put chicken in plastic bag; pour marinade over chicken and seal bag. Keep in refrigerator for 6-24 hours, turning bag periodically. Prepare grill for a medium fire, using the direct method. Place chicken on grill and cook for about 15-20 minutes (or until done) turning once. Marinade makes 4 servings and provides (per serving): 24 calories, 2 g. total fat, 0 saturated fat, 0 mg. cholesterol, 69 mg sodium, 1 g. total carbohydrate, 0 g. dietary fiber, 0 g. protein, 5 mg. calcium >From: "Shirley F. Coleman" - - - - - - - - - - - - - - - - - - - NOTES : Cal 103.3 Fat 3.5g Carb 0.7g Fib 0.1g Pro 16.5g Sod 116mg CFF 31.3% * Exported from MasterCook * Grilled Tofu With Mushroom Sauce Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sauces & Gravies Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound firm tofu -- sliced into 1-inch thick pieces -- Marinade: 1/4 cup soy sauce 1/2 cup orange juice 1 Dash pepper 1 Dash salt -- Mushroom Sauce: 1/2 teaspoon olive oil 3/4 cup skim milk 1 tablespoon all-purpose flour 1/4 cup vegetable broth 1 cup shiitake mushrooms -- sliced 1 tablespoon Dijon mustard 3 green onions -- chopped fine To a small non reactive bowl or dish combine marinade ingredients. Marinate tofu overnight. Place on hot grill and cook 4 to 5 minutes on each side. In a separate saucepan whisk together olive oil, milk, flour and vegetable broth. Add shiitake mushrooms and cook over medium heat, stirring occasionally, for 7 to 10 minutes or until the mushrooms are tender. Pour the mixture over grilled tofu. Serve immediately. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ground Oat Flour Recipe By :Quaker Oats Cookbook, page 8 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Information, Tips, Misc. Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups rolled oats 1. Place 1 to 1-1/2 cups Oats (Quick or Old Fashioned, uncooked) in blender or food processor. 2. Blend or process for about 60 seconds. 3. Store in tightly covered container in cool dry place up to six months. 4. Use for baking, breading, thickening or dredging and browning. When used in baking, substitute up to but no more than 1/3 of the all-purpose flour called for with oat flour. >From: Leon Gerst - - - - - - - - - - - - - - - - - - - NOTES : FANTASTIC stuff! Been doing it for a while, never tried MORE than 1/3. 'course, most of the time I just eye-ball my measures... ;-) * Exported from MasterCook * Here's The Rub Recipe By :Prevention Magazine Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Grilled, Smoked, Bbq Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tbsp paprika 2 tbsp dark brown sugar 1 tbsp chili powder 1 tbsp garlic powder 1 tbsp onion powder 1 teaspoon ground cumin 1 teaspoon freshly ground black pepper 1 teaspoon ground red pepper -- optional Combine all ingredients in a small bowl. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Enough to rub both sides of one whole brisket or two 2 1/2-3 pound brisket pieces. * Exported from MasterCook * Hoisin Poached Chicken Recipe By :"Tina D. Bell" Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 chicken breasts water 1 tablespoon Hoisin sauce I bought some Hoisin sauce to try, but used straight, we didn't like it, because we thought it was too strong. So I added a heaping Tablespoon of it to the water I was using to poach two chicken breasts in. I brought it to a simmer, put it on low and covered it, letting it simmer for about 10--12 minutes, till the chicken was done. I cooled it in the liquid. We used this sliced the next day for sandwiches and it was excellent. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honey Lemon Mini Muffies Recipe By :Gold Medal Flour package, adapted Serving Size : 24 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large egg 3/4 cup skim milk 2 Tablespoons vegetable oil 6 Tablespoons unsweetened applesauce 1/3 cup honey 1 cup whole wheat flour 1 cup all-purpose flour 3 teaspoons baking powder 1 teaspoon salt 1 Tablespoon lemon peel -- grated 1/4 cup lemon marmalade Heat oven to 400 degrees. Spray 24 mini-muffin pans with Pam. Beat egg; stir in milk, oil, applesauce and honey. Mix flour, lemon peel, baking powder and salt. Stir into milk mixture all at once just until flour is moistened (batter will be lumpy.) Fill muffin cups about 3/4 full. Spoon 1/2 teaspoon of marmalade onto batter in each cup. Bake about 15-20 mins. or until golden brown. Immediately remove from pan. Makes about 24 mini-muffins. K=66 Fat=1.5 gms. >From: Rainbow225@aol.com - - - - - - - - - - - - - - - - - - - NOTES : It was my first try at doing this and it turned out quite good. Hope you enjoy it too. * Exported from MasterCook * Honey Pecan Crusted Chicken Recipe By :Cooking Light Magazine Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 Teaspoon salt 1/4 Teaspoon pepper 24 Ounces skinless boneless chicken breast halves -- (4 -6 oz breasts) 32 Ounces chicken drumstick, no skin, R-T-C -- (4 - 8 oz legs) 1/4 Cup honey 2 Tablespoons dijon mustard 3/4 Teaspoon paprika 1/8 Teaspoon garlic powder 1 1/4 Cups corn flakes -- finely crushed -- (about 4 cups uncrushed cereal) 1/2 Cup pecans -- finely chopped cooking spray 1. Preheat oven to 400F. 2. Sprinkle salt and pepper evenly over chicken; set aside. Combine honey, mustard, paprika, and garlic powder in a small bowl; stir well. Combine cornflakes and pecans in a shallow dish; stir well. Brush both sides of chicken with honey mixture; dredge in cornflake mixture. 3. Place chicken pieces on a large baking sheet coated with cooking spray. Lightly coat chicken with cooking spray, and bake at 400F for 40 minutes or until done. You would expect Southern fried chicken to be served with lots of calories and fat. Not our version, though -- we baked the chicken instead of frying it, and we gave it a crisp, greaseless crust made from crushed cornflakes and chopped pecans. Honey-Pecan Crusted Chicken, page 91, 1 starch,3 lean meat, 1/2 fat CALORIES 270 (30% from fat); FAT 8.9g (sat 1.7g, mono 3.9g, poly 2.6g); PROTEIN 25g; CARB 21.4g; FIBER 0.5g; CHOL 71mg; IRON 2mg; SODIUM 416mg; CALC 15mg >From Cooking Light Website: http://cookinglight.com 6/30/97 Busted by and posted on McRecipe 6/30/97 Contact Rooby >From: Kitchen PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ice Cream, Easy Recipe By :cardiac nutritionist Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package instant pudding -- large, any flavor 1 1/2 cup. sugar 1 Large can skim Pet milk 1 cup. water 1 teaspoon. vanilla 1 Large can skim Eagle Brand Milk 4 cup. skim milk 4 light Milky Way bars -- cut in very tiny chunks Mix all together and freeze as usual. Any flavor pudding and any candy bar can be used or no candy at all! Fresh fruit can also be added, such as bananas to banana pudding. All puddings are the low fat variety! >From: atmcdaniel@alpha.nlu.edu - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ingredient Translations Recipe By :GwynneC@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** * AUBERGINE- US eggplant. * BEETROOT- US beet * BERMUDA ONION-also can be called a Spanish onion, a sweet onion, or a 1015 onion. * BISCUITS-in the UK, same as US cookies, small sweet cakes usually for dessert. In the US, a type of non-yeast bread made of flour, milk, and shortening; and similar to what much of the world refers to as `scones'. * BLACK TREACLE- similar to blackstrap molasses * BRINJAL- Indian word for eggplant/aubergine * CABANOSSI- US pepperoni * CAPSICUM - red/green/yellow peppers * CHICK PEAS- also called garbanzo beans, ceci beans * CHINESE PARSLEY-also called cilantro and coriander * CIDER- A drink (almost) always made from pressed apples; to many people (but not all) it is alcoholic. * CILANTRO- the leaf of the coriander plant. Also called Chinese/Thai/Mexican parsley, and green coriander. * COCKLES- clams * CONFECTIONERS' SUGAR- powdered sugar or (UK) icing sugar * CORN FLOUR- cornstarch. * COURGETTE- US zucchini. A long, green squash. * CREAM OF WHEAT- sometimes called farina * DONAX- clams * DOUBLE CREAM- somewhat heavier than whipping cream * FILBERTS- AKA hazelnuts * GRAHAM CRACKERS- similar to UK digestive biscuits * GREEN ONIONS- spring onions or scallions * GRILL- In the UK, the same as US broiler; in the US, a device for cooking over a charcoal/gas fire, outdoors. * HABENERO PEPPER- similar to Scotch bonnet pepper * HALF N HALF- mixture of half cream and half whole milk * ICING SUGAR- US confectioner's or powdered sugar. * LADY FINGERS- finger-shaped sponge cakes * LADIES' FINGERS- is the US vegetable okra. * LEMONADE- in the US, a drink made of lemon juice, sugar and water; in Europe and many other countries, a carbonated drink such as Sprite(TM) and 7-Up(TM). * MARROW- US summer squash. * MOLASSES- similar to UK treacle * PAWPAW- papaya, also persimmons in some places, or even a third fruit, Asimina triloba. * POLENTA- same as corn meal, also, a thick porridge made from cornmeal (also known as `cornmeal mush', `mamaliga') * ROCK MELON- cantaloupe * SHALLOTS- not green/spring onion; mall pointed members of the onion family that grow in clusters something like garlic and have a mild, onion-like taste. * SINGLE CREAM- US light cream * SPANISH ONION- a Bermuda onion. Large and not as "hot" as standard onions. *SULTANAS = golden rasins *SUNCHOKE = Jerusalem Artichokes *TAHINI = (sesame seed paste) * TOMATO SAUCE-in UK/NZ/Australia, a homogeneous dark red sauce containing (typically) tomatoes, sugar, salt, acid, spices, sometimes apple - much the same thing as US ketchup. In the US, a more heterogeneous concoction, served in and on more foods such as pasta. * WHIPPING CREAM- in US, cream with at least 30% butterfat (cf light cream (18%) and heavy cream (36%)) * ZUCCHINI- UK courgette - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Israeli Spiced Fish Fillets Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound fish fillets 2 tablespoons lemon juice 1 tablespoon olive oil -- * see note 1/2 teaspoon cumin 1/4 teaspoon Tabasco sauce -- or to taste salt and pepper to taste paprika * Use the best, really fruity, extra-virgin Arrange fillets in a single layer in a shallow broiling pan. Combine lemon juice, oil, and seasonings. Spread over fish. Sprinkle with paprika. broil 5-6 minutes, or more, without turning, until fish flakes easily. (Don't overcook) Four servings, under 125 calories each. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Italian Beefsteak Sausage Recipe By :The International Slim Gourmet Cookbook, Barbara Gibbons Serving Size : 20 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds fat-trimmed round steak -- ground -- twice ground - if possible 1 egg -- or 2 egg whites 1/4 cup Chianti -- or any other dry red wine 2 teaspoons garlic salt 1 tablespoon instant onion 1 tablespoon fennel seeds 1 teaspoon cayenne pepper -- more, if desired 1 tablespoon oregano 1 teaspoon sage Sausage casing -- optional Combine meat, egg, wine, and seasonings. If you have a sausage-stuffing funnel and casing, stuff the mixture into the casing to form 2-3 inch links. Otherwise, shape the meat into uncased sausage-shaped oblongs or into small, flat sausage cakes or patties. Because this is uncured sausage, it should be cooked and served as soon as possible, or wrapped and frozen for later use. Makes about 40 small links or patties, about 35 calories each. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - NOTES : Instead of hot dogs or hamburgers on the grill, how about homemade sausage patties? It's easy - and nonfattening, if you're a Slim Gourmet backyard chef! Serve them on thin rounds of French bread. Add a big tossed salad and fresh fruit dessert for a super sundown supper. * Exported from MasterCook * Italian Veal Sausage Recipe By :The International Slim Gourmet Cookbook, Barbara Gibbons Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds fat-trimmed ground veal shoulder 2 teaspoons salt 2 cloves garlic -- minced 2 teaspoons paprika 2 teaspoons thyme 2 bay leaves -- crumbled 1 teaspoon anise seed -- or fennel seeds 1/4 teaspoon black pepper 1/4 teaspoon cayenne pepper -- or more, to taste 1/2 cup Chianti a few drops of liquid smoke seasoning -- optional Have the meat trimmed of fat and ground, or grind it yourself. Combine with remaining ingredients and mix lightly. Gently shape into 16 patties. Wrap and freeze, if desire. Broil or barbeque for 2 minutes on each side (3 minutes, if frozen) 16 patties, under 80 calories each. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - NOTES : Instead of hot dogs or hamburgers on the grill, how about homemade sausage patties? It's easy - and nonfattening, if you're a Slim Gourmet backyard chef! Serve them on thin rounds of French bread. Add a big tossed salad and fresh fruit dessert for a super sundown supper. * Exported from MasterCook * Jam Thumbprint Gems Recipe By :Mott's Apple Sauce Serving Size : 12 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups all-purpose flour 1 teaspoon. baking powder 1/2 teaspoon. salt 1/2 teaspoon. ground cinnamon 1/4 teaspoon. ground cloves 1/4 cup Mott's Natural Apple Sauce 2 tablespoons vegetable shortening 1/2 cup powdered sugar -- plus 1 tablespoon powdered sugar -- divided 1 egg 1/2 teaspoon. vanilla 1/2 cup strawberry preserves -- or other fruit preserves Preheat oven to 400 F. Spray cooky sheet with nonstick cooking spray. In small bowl, combine first 5 ingredients. In large bowl, whisk together apple sauce and shortening until shortening breaks up into pea-sized pieces. Add 1/2 cup powdered sugar; stir well. Add egg and vanilla; stir well. Add flour mixture to apple sauce mixture;stir till well blended. (Mixture will be stiff) Using flour-coated hands, roll teaspoonfuls of dough into balls. Place 1 inch apart on cooky sheet. Press thumb gently into center of each ball. Spoon 1/2 tsp. jam into each indentation. Bake 12-15 mins. or till lightly browned. Cool completely on wire rack;sprinkling with rest of the 1 Tb. pwd. sugar. 2 dozen cookies. Each cookie equals: Calories 70 Sodium 60 mg. Total fat 1.5 gm. Cholesterol 10 mg. % calories from fat--17 From Mott's Apple Sauce "A better Way to Bake-Delicious Low Fat Recipes" >From: "William & Evelyn Hall" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Jicama Fruit Salad Recipe By :Mexican Lowfat Cooking, Patrick Earvolino Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Mexican & Southwestern Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds jicama -- peeled and cubed 3 medium oranges -- peeled and -- cut in bite sized pieces 2 large cucumbers -- peeled, seeded,cubed 1/3 pineapple -- peeled and cubed 6 key limes -- juiced -- or 3 regular limes salt -- to taste ground chile piquin -- optional -- or chile powder blend -- or hot pepper sauce Place all ingredients in a non-metallic bowl and toss. Chill for at least 30 minutes. - - - - - - - - - - - - - - - - - - - NOTES : The longer this sits, the hotter it gets if you use the chile powder or hot sauce. >From: "Ellen C." * Exported from MasterCook * Jicama Orange Salad Recipe By :Field of Greens, New Vegetarian Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 small jicama -- about 10 ounces 3/4 cup fresh orange juice 1 Tablespoon rice wine vinegar -- (1 to 2) Salt and Cayenne pepper 3 Navel oranges -- (or ruby grapefruit) 3 radishes -- thinly sliced -- (3 to 4) -- optional Cilantro sprigs Peel the Jicama and cut into thin slices, then into strips. Place in small bowl and toss with orange juice. Add the vinegar, 1/8 teaspoon salt, and a few pinches of cayenne. With a sharp knife, trim top and bottom from the orange and remove the peel and pith down to the flesh. Remove each section from the inner membrane by slicing between the section membrane and fruit to remove wedges. Toss with the jicama, then season to taste with salt and cayenne. Allow the salad to sit a few minutes before serving. Garnish with radish slices and sprigs of cilantro. Originally posted on the Fatfree list >From: Ellen C. Rakes - - - - - - - - - - - - - - - - - - - NOTES : I'm sure it is delicious exactly as written, but I didn't do anything more than prepare the jicama into matchsticks and then divided them into two bowls. In one bowl, I put freshly squeezed orange juice, a splash of lime juice, a splash of rice vinegar (apple cider vinegar would work, too), and a generous sprinkling of cayenne pepper (which is entirely optional). I did throw in orange segments from one orange, because I needed to get rid of the orange. (I've even been drinking the excess juice as the jicama supply dwindles. :-) ) * Exported from MasterCook * Ladyfinger Dessert Recipe By :Joys of Jello Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 ozs cherry gelatin powder 1 cup boiling water 1 cup cold water 1/4 teaspoon vanilla extract 10 pieces ladyfinger cookies -- split in half 1 cup Cool Whip(r) Free -- thawed 1/4 cup coconut Dissolve gelatin powder in boiling water. Add cold water and vanilla extract. Pour 3/4 cup into a 9" pie pan. Chill until slightly thickened. Insert lady fingers around sides of pan. Chill until set, but not firm, 2 hours. Chill remaining gelatin until very thick, 1 hour and 30 minutes; then whip until fluffy. Pour over gelatin in pan. Chill until firm, 5 hours. Then top with whipped topping and coconut. >From: Anita Matejka - - - - - - - - - - - - - - - - - - - NOTES : A light dessert that isn't as rich but has a unique texture since the gelatin is whipped rather than just chilled until firm. * Exported from MasterCook * Lemon Cheesecake Recipe By :Com' On America, Let's Eat, Susan Powter Serving Size : 8 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- Crust: non stick spray 1/4 cup lowfat graham crackers 2 TBS. sugar -- Filling: 1 cup sugar 16 oz nonfat Philadelphia brand cream cheese -- (2 packages) 8 ounces lowfat cream cheese 1 egg 4 egg whites 2 TBS. lemon juice 1 teaspoon. grated lemon rind 1 teaspoon. vanilla extract Spray pie pan with non stick spray. To make crust, combine sugar and crumbs. Shake into pie pan, lightly covering sides and leaving a thick layer of crumbs evenly on the bottom. to make filling, preheat oven to 350 degrees. Beat sugar and cream cheeses together until creamy. Beat in remaining ingredients. Pour into pie pan and bake for about 45 minutes, until set. Serving size 4 oz. (1/8 pie) Servings per recipe 8 Calories 200 Total Fat 1.64 grams Saturated Fat 0.682 gram >From: viv_park@juno.com - - - - - - - - - - - - - - - - - - - NOTES : I use 5 egg whites instead of 1 whole egg and 4 whites. This reduces the total fat grams as well as saturated fat. I don't taste any difference. I think it tastes best when chilled overnight. I use a food processor to make it easier to beat the sugar and cream cheese together. Also, I use either cherry or blueberry pie filling to put over. Either way, it is great (in my opinion). I don't dare make it unless my weight is down OR I have company and won't be tempted by the whole thing!! * Exported from MasterCook * Lemon Dill Chicken Recipe By :Home Cooking, Mar 1995 Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Chopped Onion -- About 1 Med 1/2 cup Nonfat Veg Chicken Broth, Low Sod 1/8 Tsp Salt -- *Note 2 Tsp Dried Dill Weed 6 Skinless Boneless Chicken Breast Halves 1/4 cup Lemon Juice 1/4 Tsp Pepper 2 Cloves Garlic -- Finely Chopped Mix all ingredients except chicken breast halves in glass or plastic dish. Add chicken; turn to coat with marinade. Cover and refrigerate at least 3 hrs. *NOTE: Original recipe was 1/2 tsp salt. Set oven control to broil. Spray broiler pan with nonstick cooking spray. Remove chicken from marinade. Place in pan. Broil chicken 5 - 7" from heat for 7 min; turn. Broil about 7 min longer, or until juice runs clear. Serves 6 I marinated them all day. It did take longer then the specified time to cook them. I used my toaster oven to broil them. This recipe has an incredible flavor. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 111.1 Fat 1.5g Carb 2.6g Fib 0.4g Pro 22.4g Sod 129mg CFF 11.9% * Exported from MasterCook * Lemon Ice Recipe By :Weight Watchers - July/August 97 Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup boiling water 1 cup sugar 2 tbsp grated lemon rind 1/3 cup fresh lemon juice 1 dash salt Combine all ingredients, stir well. Let cool to room temperature. Pour into a 8-inch square baking dish; cover. Freeze at least 6 hours. Bread frozen mixture into chunks. Place chunks in food processor; process until smooth. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per serving: cals - 132 - 0%ff fat - 0g * Exported from MasterCook * Lemon Potatoes Recipe By :Simply Light Cooking, Weight Watchers Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil -- or vegetable oil 10 ounces red potatoes -- cut in 1" slices 1/2 cup lowfat chicken broth 1 tablespoon lemon juice 1 teaspoon grated lemon rind 1 teaspoon fresh parsley -- chopped 1 clove garlic -- minced 1/8 teaspoon pepper 1 In 12-inch nonstick skillet heat oil; arrange potatoes in a single layer in skillet and cook over medium-high heat until bottoms are browned, 3 to 4 minutes. Turn potatoes over and cook until other sides are browned, 3 to 4 minutes. 2 Add remaining ingredients to skillet and stir to combine. Reduce heat to low, cover, and let cook until potatoes are tender, about 5 minutes. Serve warm or chilled. 27.3% cff: PER SERVING; 165 CALORIES; 4 G PROTEIN; 5 G FAT; 27 G CARBOHYDRATE; 10 MG CALCIUM; 190 MG SODIUM (if using low sodium canned chicken broth); 0 MG CHOLESTEROL; 2 G DIETARY FIBER MC Estimate: chicken broth: 133 cals, 4.6 g fat (28.5% cff) Typos by Brenda Adams ;mc & eat-lf post 7/24/97 - - - - - - - - - - - - - - - - - - - NOTES : This dish is good to take on picnics. * Exported from MasterCook * Linguine With Tomatoes And Jalapeno Recipe By :Weight Watchers - July/August 97 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Head garlic 1 Teaspoon olive oil 3 Tbsp jalapeno pepper -- finely chopped 3 Cups plum tomatoes -- chopped 3 Cups cooked linguine 1 Cup grated fresh Parmesan cheese 3 Tbsp chopped fresh oregano 2 Tbsp fresh lemon juice 1 Tbsp anchovy paste 1/4 Teaspoon freshly ground black pepper Preheat oven to 350F. Remove white papery skin from garlic heat (do not peel or separate the cloves). Wrap garlic head in foil. Bake at 350F for 1hour; let cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins. Heat oil in a nonstick skillet over medium-high heat. Add jalapeno pepper; saute 30 seconds. Add tomato; saute 2 minutes. Remove skillet from heat; stir in garlic pulp. Add pasta, 1/2 cup cheese, oregano and next 3 ingredients; toss well. Sprinkle each serving with remaining cheese and additional pepper, if desired. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per serving: cals - 357 - 27%ff fat - 10.6g * Exported from MasterCook * Macaroni Supper Casserole Recipe By :EAT-L Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup elbow macaroni -- cooked 2 tbsps corn oil 3 cup pearl onions -- whole 1 lg garlic clove -- crushed 16 ozs canned tomatoes -- undrained 2 tsps sugar 6 ozs tomato paste 2 eggs 16 ozs lowfat cottage cheese 20 ozs frozen chopped spinach 3 cup lowfat cheddar cheese 1 teaspoon ground sage 1. Gradually add macaroni and 1 tablespoon salt to rapidly boiling water so water continues to boil. 2. Cook, uncovered, stirring occasionally, until tender; drain in colander. 3. Heat oil in large saucepan. 4. Add onions and garlic; saute over medium heat, stirring constantly, until onions are almost tender, about 3 minutes. 5. Stir in undrained tomatoes; break up tomatoes with spoon. 6. Stir in sugar, tomato paste and 1/2 teaspoon salt. 7. Beat eggs in a bowl until light; stir in cottage cheese, spinach, 1/2 cup Cheddar cheese, sage and 1/2 teaspoon salt. Mix well. 8. In an ungreased 13x9-inch baking dish, arrange in layers; a third of the tomato sauce, half the macaroni, a third of the Cheddar cheese and half the spinach mixture. 9. Repeat layering; spread the remaining sauce on the spinach layer and sprinkle the remaining cheese around the edges of the casserole. 10. Cover with foil and bake in preheated 400'F. oven 25 minutes. 11. Uncover and bake 5 minutes longer, or until mixture is hot and bubbly and cheese is melted. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Margarita Pie Recipe By :Weight Watchers - July/August 97 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cup vanilla low-fat ice cream -- softened 1/2 cup thawed lemonade concentrate -- undiluted 1/4 cup tequila 2 tbsp triple Sec 1 6 oz ready-made reduced-fat graham cracker crus Freeze a glass or metal bowl for 30 minutes. Immediately add first 4 ingredients to bowl; stir well. Return to freezer for 30 minutes. Spoon partially frozen mixture into crust; cover. Freeze at least 4 hours. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per serving: cals - 270 - 20%ff fat - 6.1g * Exported from MasterCook * Marinated Green Bean Salad Recipe By :Funcraft search Serving Size : 6 Preparation Time :0:00 Categories : Diabetic Eat-Lf Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup nonfat plain yogurt 1/4 cup lowfat sour cream 1/4 cup low calorie Italian salad dressing 2 medium tomatoes -- peeled, -- cubed and drained 1/2 cup. finely chopped onion 16 ounces canned cut green beans -- drained Mix together yogurt, sour cream, Italian salad dressing. Add tomato, onion and beans; mix well. Chill 3 or 4 hours before serving. Serve in lettuce cup. Yield: 6 1/2 cup servings 55 calories per serving. Exchanges per serving: 1 vegetable, 1/2 fat. >From: Corbin - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mediterranean Tomato Soup With Pasta Recipe By :Pasta Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 Tablespoons Olive Oil 1 Large Onion -- minced 2 1/2 Pounds Ripe tomatoes -- cut in large dice 4 Large Garlic cloves -- chopped 2 Cups nonfat chicken broth -- or any broth 1 1/4 Cups Water 1 1/4 Teaspoons dried oregano -- crumbled Salt and freshly ground pepper -- to taste 1 Cup Small pasta -- such as timbale Shaped ditali -- (salad Macaroni) 2 Tablespoons fresh basil -- coarsely chopped Bowl of parmesan cheese -- for serving, optiona -- freshly grated Heat olive oil in a large saucepan over medium-low heat. Add onion and cook, stirring occasionally, about 12 minutes or until soft but not brown. Add tomatoes, garlic, stock, water, oregano, salt, and pepper; bring to a boil. Cover and cook over low heat 45 minutes. Puree soup in a food mill; or puree in a food processor and strain, pressing so pulp goes through strainer. (Soup can be kept, covered, 2 days in a refrigerator.) Return soup to saucepan and reheat. If soup appears thin, simmer uncovered 2-3 minutes to thicken slightly. Bring a medium saucepan of water to a boil and add salt. Just before serving add pasta and cook uncovered over high heat, stirring occasionally, 5-8 minutes or until tender but firm to the bite. Drain well. Add to soup. Stir in 1 tablespoon basil. Taste and adjust seasoning. Sprinkle with remaining 1 tablespoon basil. Serve with parmesan cheese, if desired. NOTE: Made this only when you have very ripe tomatoes - they are the soul of this soup while the ditali, or pasta thimbles, give it body. The soup is relatively easy to prepare because there is no need to peel or seed the tomatoes. After cooking, they are pureed in either a food mill or food processor. A garnish of tomato slices and basil sprigs looks very attractive. >From: Arlene Schiffman - - - - - - - - - - - - - - - - - - - NOTES : This is one of my favorite ways to use tomatoes. I do peel them even though the recipes says that you do not have to. I got this recipe 2 years ago from a friends pasta cookbook. I do not recall the name of the book. * Exported from MasterCook * Melon Salad Recipe By :TOO HOT TAMALES SHOW #TH6309 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 garlic cloves -- minced or pureed 2 tablespoons brown sugar 1/4 cup lime juice 3 serrano peppers -- stems removed and -- thinly sliced with seeds 1 teaspoon lime zest -- grated -- (original contained nuts) 6 cups assorted melon cubes -- in 1/2inch cubes -- each variety separated 1/4 cup fresh cilantro leaves -- for garnish Mix garlic, brown sugar, lime juice, chiles and lime zest in a medium bowl To serve, arrange each variety of melon cubes in alternating rows on a platter or in individual bowls. Spoon dressing over melon and garnish with cilantro. Serve chilled. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mint And Honey Fruit Cup Recipe By :Cooking Light - June 1997 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup strawberries -- quartered 1 1/2 cup apricots -- sliced 3 tbsp honey 1 tbsp fresh mint -- minced Combine all the ingredients in a medium bowl; stir gently to combine. Cover and chill. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per serving: cals - 96 - 4%ff fat - .5g * Exported from MasterCook * Muffin Pan Snacks Recipe By :Sugar-free Jello Cookbook Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Diabetic Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pkg. JELLO-O brand sugar-free Gelatin -- 4-serving size -- any desired flavor 3/4 Cup boiling water 1/2 Cup cold water Ice cubes 1 Medium orange -- peeled and -- cut into bite-size pieces 1/4 Cup grated carrots Completely dissolve jello in boiling water. combine cold water and enough ice cubes to measure 1 cup. Add to jello; stir till slightly thickened. Remove any unmelted ice. Add orange and carrot. Chill until thickened, about 10 mins. Place foil baking cups in muffin pans, or use small individual molds which have been lightly sprayed with Vegetable non-stick coating spray. Spoon jello mixture into cups, filling each cup about 2/3rds full. Chill until firm, about 2 hours. Peel away foil cups carefully (or dip molds in warm water 2-5 seconds to unmold). Makes 2 3/4 cups or 6 servings. VARIATIONS: Sub. 1 can (16 oz.) drained fruit cocktail OR 1 can (17 oz.) drained and finely chopped peaches OR 1 1/2 cups finely chopped fresh fruit or veggies for the orange and carrot. For the canned fruits, use those packed in water or unsweetened fruit juice. Calories:18 Fat: 0 g Cholesterol 0 mg. Carbohydrate 3 g Sodium 45 mg Protein 1 g Diabetic exchange per serving: Free, limited. >From: "William & Evelyn Hall" - - - - - - - - - - - - - - - - - - - NOTES : Keep a tray of these in your refrigerator to have on hand for quick snacks. In place of orange and carrot, try any of the variations below. (The nutrition info. applies to the ingredients listed in the recipe) * Exported from MasterCook * Mushroom Stroganoff Recipe By :Funcraft search Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Pasta Sauces & Gravies Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/3 cup. cottage cheese 1/2 cup. plain lowfat yogurt 1/2 teaspoon. salt 1/4 teaspoon. pepper 1/4 teaspoon. Worcestershire sauce 1 Tbsp. margarine -- plus 1 teaspoon. margarine 1/4 cup. diced onion 2 garlic cloves -- minced 2 cup. halved mushrooms 1 Tbsp. chopped fresh parsley or 1 tsp. flakes 2 cup. cooked egg noodles -- hot -- (medium width) In blender container combine cheese, yogurt, salt, pepper and Worcestershire sauce until smooth and set aside. In 10-inch nonstick skillet, heat margarine until bubbly and hot; add onion and garlic and cook until onion is translucent. Add mushrooms and parsley stirring occasionally for 5 minutes; remove skillet from heat and add cheese mixture. Return to heat and cook about 1 more minute until hot not boiling. Serve over hot noodles. >From: Corbin - - - - - - - - - - - - - - - - - - -