* Exported from MasterCook * Apple Cinnamon Couscous Recipe By :Jenny Herl Serving Size : 2 Preparation Time :0:00 Categories : Desserts Fruit Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup apple juice 2 tbsp dried apples -- diced 2 tbsp raisins 1 tsp cinnamon -- or to taste 1/2 cup couscous Put apple juice, dried apple, raisins and cinnamon in a saucepan. Bring to a boil. Stir in couscous, cover, and remove from heat. Let stand 5 minutes. Fluff couscous with a fork and serve. >From: Jenny Herl - - - - - - - - - - - - - - - - - - - NOTES : Here's something I came up with--you could have this as a side dish, or for breakfast, or even dessert. Other juices and/or dried fruit could be used instead of apples and raisins. * Exported from MasterCook * Artichokes With Honey Mustard Dip Recipe By :Press-Enterprise: Orlando Ramirez Wed, 07/08/98 Serving Size : 4 Preparation Time :0:00 Categories : Dips Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup light mayonnaise 2 teaspoons honey 1/2 teaspoon mustard 1/2 teaspoon lemon juice 2 medium artichokes -- or more -- approx. 3-1/2-inches in diameter Mix first 4 ingredients and allow to chill while preparing artichokes. Cut off upper 1/4 of artichoke; remove tough outside leaves, trim stems. Optional: With scissors, snip off the prickly tips from all leaves. Rinse artichokes well and wrap in microwave-safe plastic wrap. Pierce plastic wrap with a fork in several places to allow seam to escape while cooking. Cook artichokes on HIGH in the microwave as follows: 2 artichokes: about 8 to 10 minutes; 4 artichokes: about 12 to 14 minutes. The artichoke is tender when you can pierce bottom with a toothpick or fork. Makes enough sauce for 4 artichokes. Serves 2 or 4. Recipes from project LEAN: Lowfat Eating for America Now, sponsored by the California Nutrition Network. McRecipe: pHannema@wizard.ucr.edu [PER SERVING: 70 cals, 2g fat or 12% of the calories] >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Basic Couscous Recipe By :"K Lim" Serving Size : 1 Preparation Time :0:00 Categories : Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup boiling water -- or less chicken bouillon 3/4 cup couscous Here's what I did with the couscous. I experimented by boiling about 1 C of water with a little cube of chicken stock in a non-stick pot. Took it off the flame and stirred in about 3/4 C couscous. Stirred it around, then left to settle for about 2 minutes. Then discovered that I'd used too much water, so I brought the pot back to a low flame, and kept stirring till water started to evaporate. Then being afraid that the thing will burn, I took it off the stove and kept stirring till it somewhat dried up and became fluffy. I then covered the pot for about 5 minutes. I had it with some left over chicken in dark soy sauce, yummm.... - - - - - - - - - - - - - - - - - - - NOTES : I often eat it plain or add veggies to it. It's all up to you. It's wonderful when served with chicken or meat that has a sauce with it. [ Penchard@aol.com] * Exported from MasterCook * Basic Couscous #2 Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cup Vegetable stock -- or chicken stock or water 1 pinch Salt 1 cup Couscous Basics for new cooks: In saucepan, bring water and salt to boil; stir in couscous. Remove from heat; cover and let stand for 5 minutes. Fluff with fork. Makes 3 cups, or 4 servings. Source: Canadian Living magazine, Apr 95 Presented in article by Elizabeth Baird: "Only The Best" Recipe by Canadian Living Test Kitchen [-=PAM=-] PA_Meadows@msn.com >From: "Koula Smith" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Basil Parsley Sauce Recipe By :Cooking Light Magazine, September 1997 Serving Size : 16 Preparation Time :0:00 Categories : Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup Fat-Free Chicken Broth 2 Tablespoons cornstarch 2 Large egg yolks -- lightly beaten 3/4 Cup minced fresh parsley 1/2 Cup chopped fresh basil 2 Tablespoons extra-virgin olive oil 1 Tablespoon dijon mustard 1 Tablespoon finely chopped lemon rind 1 garlic clove -- minced Combine broth and cornstarch in a small saucepan. Bring to a boil, and cook 1 minute, stirring constantly. Gradually add hot broth mixture to egg yolks; stir constantly with a whisk. Return broth mixture to pan; cook over medium-low heat 15 minutes or until thermometer registers 160F. Pour into a bowl; stir in parsley and remaining ingredients. Cover and chill. Serve with steamed fresh vegetables such as artichokes, carrots, and potatoes, if desired. Yield: 1 1/3 cups (serving size: 1 tablespoon). CALORIES 29 (29% from fat); FAT 1.9g; Sat 0.3g; PROTEIN 0.7g; CARB 1.1g; FIBER 0.1g; SODIUM 31mg WW- 1 point. Busted by Gail Shermeyer <4paws@netrax.net> >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Basil Pesto Recipe By :Cooking Light, Sept. 1995, page 104 Serving Size : 16 Preparation Time :0:05 Categories : Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons pine nuts -- toasted 2 Large garlic cloves 2 3/4 Cups fresh basil leaves -- (6 bunches) 2 Tablespoons grated fresh Parmesan cheese -- (1/2 ounce) 2 Teaspoons lemon juice 3 Tablespoons extra-virgin olive oil Drop pine nuts and garlic through food chute with food processor on, and process until minced. Add basil, cheese, and lemon juice; process until finely minced. With processor on, slowly pour oil through food chute; process until well-blended. Spoon into a zip-top heavy-duty plastic bag; store in refrigerator. Yield: 1 cup (serving size: 1 tablespoon). >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : NOTE: When served with pasta, the %CFF fall under 30%. * Exported from MasterCook * Black Bean Tabbouleh Recipe By :Cooking Light Oct. 1997 p. 83 Serving Size : 8 Preparation Time :0:00 Categories : Legumes Mediterranean Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups water 2 large garlic clove -- finely minced 1/2 teaspoon ground cumin 1/4 teaspoon salt 10 ounces couscous 3 tablespoons olive oil -- divided 2 tablespoons lemon juice 1/2 teaspoon freshly ground pepper 15 ounces black beans, cooked -- rinsed and drained 1 cup tomatoes -- seeded and chopped 1/2 cup fresh cilantro -- minced 1/4 cup fresh mint -- minced Combine water, garlic, cumin and salt in a small saucepan: bring to a boil. Stir in couscous; cover and immediately remove from heat. Let stand 5 minutes. Fluff couscous with a fork and transfer to a large bowl. Stir in l tablespoon olive oil and cool, stirring occasionally. Stir in remaining 1 tablespoon oil, lemon juice, pepper, beans and tomatoes, cover and chill 3 hours and up to 24 hours. >From: Katherine Levya Rodman - - - - - - - - - - - - - - - - - - - NOTES : WW points = 4 * Exported from MasterCook * Breakfast Couscous Recipe By :MOOSE10475@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- couscous skim milk honey I love my couscous for breakfast. Do it just like you were going to cook it plain... expect use skim milk instead of water... i don't use salt.. and I add honey to sweeten. It only takes about 5 minutes and fluff with a fork. >smile< - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broccoli Shrimp Lasagna Recipe By :Casseroles and Easy Skillet Meals Serving Size : 8 Preparation Time :0:30 Categories : Casseroles Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 lasagna noodles -- uncooked 3 Tablespoons margarine 1/4 Cup all-purpose flour 1/4 Cup green onion -- sliced 1/4 Teaspoon salt 1/4 Teaspoon dry mustard 1/4 Teaspoon dried thyme 1/4 Teaspoon cayenne pepper 2 1/2 Cups milk, skim 1 Cup Monterey jack cheese -- shredded 1 Pound broccoli flowerets 2 1/2 Cups shredded lowfat cheddar cheese -- Healthy Choice 1 Pound shrimp, cooked -- deveined Cook lasagna noodles to desired doneness as directed on package; drain. Rinse with hot water. Meanwhile, melt margarine in medium saucepan over medium heat. Stir in flour, onions, salt, dry mustard, thyme and ground red pepper. Gradually add milk, stirring constantly. Cook and stir until mixture is bubbly and thickened. Remove from heat. Add Monterey Jack cheese; stir until melted. Heat oven to 350F. In ungreased 13x9-inch (3-quart) baking dish, layer 1/2 cup sauce, 3 noodles, all of the broccoli, 1/2 cup of the Cheddar cheese and 1 cup sauce. Top with remaining noodles, all of the shrimp, 1 cup of the Cheddar cheese, the remaining sauce and the remaining cheese. Bake for 30 minutes or until hot and bubbly. Let stand 10 minutes before serving. >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : Calories: 504.3 (22.3% from fat) Fat: 12.4g Cholesterol: 124mg Carbohydrate: 59g Fiber: 3.4g Sodium: 648mg * Exported from MasterCook * Broccoli Slaw Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb. prepackaged broccoli slaw 1/2 cup golden raisins 1 bottle cole slaw dressing -- ( I use homemade tofu mayonnaise) 1 granny smith apple -- shredded Combine all ingredients and chill to blend flavors. Yummy! >From: MOMnAaron@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Here is a cool and quicky yummy summertime salad! (Bet you can't say that 5 times FAST! ;o) A friend of mine,loves serving this with leftover diced chicken breast. * Exported from MasterCook * Canadian Sourdough Oatmeal Bread Recipe By :Canadian Bread Machine Baking/Roxanne McQuilkin Serving Size : 12 Preparation Time :3:00 Categories : Bread Machine Breads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 tsps yeast 2 1/4 cup All-Purpose Flour 3/4 cup Rolled Oats 1 tsp Salt 2 tablespoons Oil 1 tablespoon Honey 1 cup sourdough starter 1/2 cup Water Combine all ingredients in the order that your machine manufacturer recommends. Makes 2 pound loaf. Formatted into Mastercook by Carole Walberg. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Caribbean Grilled Jerk Chicken Recipe By :Cooking Light Oct. 1997 p. 52 (special advertising section) Serving Size : 8 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds skinless boneless chicken breast 1/3 cup soy sauce, low sodium 2 tablespoons sesame oil 3 cloves garlic -- chopped 3 green onion -- chopped 3 tablespoons fresh thyme 1 1/2 teaspoons ground allspice 1 1/2 teaspoons ground cinnamon 1/2 teaspoon ground red pepper 16 wooden skewers -- soaked and drained Cut each chicken breast in half lengthwise, then into 4 strips; place in a zip-top plastic bag. Combine soy sauce and next 8 ingredients in container of an electric blender; process until smooth. Add to chicken; seal bag, pressing out air. Gently squeeze bag to coat chicken. Marinate, chilled, at least one hour and up to 24 hours. Grill over medium hot coals 3 to 4 minutes each side or until cooked. Serve with Mango Papaya Salsa >From: Katherine Levya Rodman - - - - - - - - - - - - - - - - - - - NOTES : WW points = 4 * Exported from MasterCook * Carrot Treasure Coins Recipe By :Press-Enterprise: Orlando Ramirez Wed, 07/08/98 Serving Size : 4 Preparation Time :0:00 Categories : Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound fresh carrots -- peeled -- and sliced into 1/4-inch thick coins 2 tablespoons lemon juice 2 tablespoons firmly packed brown sugar 1/3 cup raisins 1 tablespoon reduced-fat margarine -- optional Place carrots in a 2-quart, microwave-safe dish and sprinkle with lemon juice, brown sugar and raisins. Microwave on HIGH for 6 minutes until carrots are tender-crisp. For more tender carrots, increase cooking time by 1 minute. Dot with margarine, if desired. Recipes from project LEAN: Lowfat Eating for America Now, sponsored by the California Nutrition Network. McRecipe: pHannema@wizard.ucr.edu [PER SERVING: 120 cals, 2g fat or 12% of the calories] >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Celery Rice Casserole Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 Cups Nonfat Chicken Broth -- Boiling 1 Cup Rice -- uncooked 3 Cups Celery -- sliced 1/2" thick 1/2 Cup Onion -- finely chopped 1/2 Teaspoon Marjoram 1/8 Teaspoon Salt 1/8 Teaspoon Pepper Celery leaves -- chopped for Garnish Combine all the ingredients in a 2 quart casserole. Cover the casserole and bake in a preheated 400F oven for about 30 minutes or until the rice and celery are tender. Garnish with chopped celery leaves. SOURCE: Calorie-Carbo-Fat Counter & Cookbook Per Serving: Calories--131.7 Carbohydrate--29.5 grams Fat--0.2 grams >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 130.2 Total Fat 0.3g Sat Fat 0.1g Carb 27.6g Fib 1.5g Pro 3.6g Sod 263mg CFF 2% * Exported from MasterCook * Cinnamon Rolls With Soy And Tofu Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Breads Breakfast Tofu Vegan Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups unbleached white flour 1 cup soy flour 2 tablespoons wheat gluten 4 teaspoons active dry yeast -- (2 packages) 1 1/4 tablespoons sugar 1 teaspoon salt 4 ounces firm tofu 1 1/2 cups warm water 1/2 cup brown sugar -- lightly packed 1 cup raisins cinnamon cooking spray Cinnamon Tofu Frosting -- (optional) -- see recipe Stir together both flours, gluten, yeast, sugar and salt in a large mixing bowl. In a small bowl, mash tofu with a fork and whisk together with water. A few small lumps are okay. Make a well in the center of the dry ingredients and pour in water-tofu mixture. Stir together quickly to mix. Combine ingredients well with spoon or fork so that all of the flour is moistened. Place dough on counter very lightly dusted with flour and knead five times. Transfer to a plastic container or bowl with a tight fitting lid and enough room for rising. Refrigerate overnight. (You can let dough rise the traditional way at room temperature. Simply place in large bowl and cover with a towel. It may take several hours for proper rising.) In the morning, lightly coat a baking sheet with cooking spray. On a very lightly floured surface, roll half of the dough into a 10 1/2 inch square. Sprinkle with half of the brown sugar and raisins, leaving a margin of 1/2 inch along the edges. Then sprinkle with cinnamon - as much or little as desired. Starting with the near edge, roll up tightly, then pinch along the far edge to secure the roll. Repeat with the second half of the dough and filling ingredients. With seam side down, slice each roll into 8 equal pieces. Place on prepared baking sheet with spiral side up. For single rolls, place about 3 inches apart on baking sheet; for pull-apart rolls, place about 1/2 inch apart. Cover with a cloth and set aside to rise in a warm place about 45 minutes. Preheat oven to 400 degrees and bake about 20 minutes, until golden brown on edges and bottom. Transfer rolls to a cooling rack and cool before frosting. Makes 16 rolls. Nutrition Facts per roll WITHOUT icing: 187 calories, 7 g protein (15%), 35 g carbohydrate (75%) 2 g fat (10%), 0 mg cholesterol, 160 mg sodium, 1 g dietary fiber. Nutrition facts per roll WITH icing: 264 calories, 8 g protein (12%), 50 g carbohydrate (76%), 3.5 g fat (12%), 0 mg cholesterol, 160 mg sodium, 1 g dietary fiber. >From: MOMnAaron@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cinnamon Tofu Frosting Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup firm tofu -- (about 2 ounces) 2 tablespoons soy margarine 2 teaspoons vanilla 3 tablespoons vanilla soymilk 1 1/2 teaspoons cinnamon 2 cups powdered sugar -- or more as needed In a medium bowl, mix tofu, margarine, soymilk and vanilla with electric mixer. Add cinnamon and half the powdered sugar slowly and mix well. Add remaining sugar and mix until good spreading consistency. Add more powdered sugar if necessary. Makes about 1 cup frosting. Nutrition facts per 1 tablespoon: 77 calories, .3 g protein (2%), 15.5 g carbohydrate (80%), 1.5 g fat (18%), 0 mg cholesterol, 19 mg sodium, 0 g dietary fiber. >From: MOMnAaron@aol.com - - - - - - - - - - - - - - - - - - - Serving Ideas : Spread on Cinnamon Rolls with Soy and Tofu * Exported from MasterCook * Cinnamon Tomato Chicken Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Skinless Boneless Chicken Breast Halves 6 Skinless Chicken Thighs Olive Oil Use The Least Amount Of Oil That You Can Get Away Using Salt -- To Taste 14 1/2 Oz Peeled Plum Tomatoes 8 Oz Tomato Sauce 1 Tbsp Cinnamon 1 Tsp Sugar 1 Lg Red Onion -- Thinly Sliced 1/2 Lb Mushrooms -- Halved 1/2 cup Parsley Preheat the oven to 350F. Wipe chicken pieces with a damp cloth; pat dry. Heat a little olive oil in a large, heavy skillet. When almost smoking, add chicken, season with salt, and saute until browned on both sides, turning from time to time. Transfer chicken to a large, shallow baking pan. Combine tomatoes, tomato sauce, cinnamon and sugar in a processor; process briefly to mix. Pour over chicken. Using the chicken drippings and any oil that is left in the pan saute onion in it for 2 min. Add mushrooms; saute until they are slightly softened. Spoon over chicken. Cover pan tightly with foil. Bake for 1 1/2 hrs, or until chicken is very tender (it should be falling off the bone). Serve garnished with parsley. Serves 6 This has a wonderful flavor and smells fabulous when cooking. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : It was sooooo good to eat something that I had control over making. This is very, very good!! Cal 250.5 Total Fat 5.1g Sat Fat 1.2g Carb 13.6g Fib 3.2g Pro 38.2g Sod 383mg CFF 18% * Exported from MasterCook * Classic White Soy Bread Recipe By : Serving Size : 18 Preparation Time :0:00 Categories : Bread Machine Breads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces water 1 1/2 teaspoons salt 2 tablespoons butter 2 tablespoons non-instant nonfat dry milk 1 tablespoon sugar 2 teaspoons yeast 3 tablespoons wheat germ 3 tablespoons soy bean flour 2 2/3 cups bread flour -- less 1 tablespoon 2 teaspoons dough enhancer Each slice counts as 2 points on Weight Watcher Plan 18 Servings Place all ingredients into bread pan and process on desired cycle. If using dough cycle, shape, let rise 40 minutes and bake at 350 for 25 minutes. NOTE: The soy flour will help moisten your bread and extend the freshness of your bread, naturally. When baking, soy flour will make your bread brown faster, therefore, a lower temperature is needed. Amount Per Serving Calories 97 Calories from Fat 17 Percent Total Calories From: Fat 18% Protein 14% Carb. 69% Nutrient Amount per % Daily Serving Value Total Fat 2 g 3% Saturated Fat 1 g 4% Cholesterol 4 mg 1% Sodium 210 mg 9% Total Carbohydrate 17 g 6% Dietary Fiber 0 g 0% Sugars 0 g Protein 3 g Vitamin A 1% Vitamin C 0% Calcium 0% Iron 6% >From: MOMnAaron@aol.com - - - - - - - - - - - - - - - - - - - NOTES : For all you Weight Watchers out there, here is a wonderfully healthy and tender bread. Each slice counts as 2 points. Enjoy! * Exported from MasterCook * Cookoo Over Couscous Recipe By :Looneyspoons Serving Size : 8 Preparation Time :0:00 Categories : Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup chopped onions 1 clove garlic -- minced 1 1/2 cup sliced mushrooms 1 cup chopped tomato 1/2 tsp dried oregano 1/2 tsp ground cumin 2 cup nonfat chicken broth 1/4 tsp crushed red pepper 2 cup couscous 1/4 cup chopped fresh parsley Spray a medium saucepan with non-stick spray. Add onions, garlic, and mushrooms. Cook and stir over medium heat until vegetables are tender, about 5 minutes. Add tomato, oregano, and cumin. Cook for 1 more minute. Stir in broth and crushed red pepper flakes. BRing to a boil. Stir in couscous and parsley. Remove from heat. Cover and let stand for 5 minutes. Fluff with a fork before serving. 189.9 Calories, 0.5g Fat, 3.0g Fiber % Calories from fat = 2.4% (3 WW points) >From: "Koula Smith" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Couscous Primavera Recipe By :Weight Watchers Magazine, December 1996 Serving Size : 6 Preparation Time :0:00 Categories : Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups water 1 cup couscous -- uncooked 2 tablespoons olive oil -- divided 1 cup broccoli flowerets 1 cup cauliflower flowerets 1 cup carrot -- coarsely chopped 1 cup red bell pepper -- coarsely chopped 1/2 cup onion -- coarsely chopped 3 cloves garlic -- minced 1 cup diced tomato 1/2 cup frozen green peas -- thawed 2 tablespoons lemon juice 1/2 teaspoon dried basil 1/2 teaspoon salt 1/4 teaspoon pepper Bring water to a boil in a medium saucepan, and stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork, and set aside. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add broccoli and next 5 ingredients, and saute 8 minutes or until crisp-tender. Remove from heat, and stir in tomato and peas. Combine vegetable mixture and couscous in a large bowl; toss gently. Combine remaining oil, lemon juice, basil, salt, and pepper in a small bowl. Add to couscous mixture; toss gently. Yield: 6 (1 cup) servings. Per serving: 1 fat, 1 veg, 1 bread. 207.6 Calories, 5.1g Fat, 5.3g Fiber, % CCF = 21.5 >From: "Koula Smith" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Couscous With Corn And Black Beans Recipe By :Cooking Light magazine Serving Size : 4 Preparation Time :0:10 Categories : Legumes Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cup water 1 cup couscous 1/2 cup chopped fresh parsley 15 ozs black beans -- rinsed and drained 10 ozs frozen corn -- thawed and drained 3 tbsps orange juice 1 tsp grated lemon rind 3 tbsps fresh lemon juice 1 tbsp olive oil -- * see note 1/4 tsp salt 1/4 tsp ground cumin -- * used rounded 1/4t 1/8 tsp coarsely ground pepper * Original recipe called for 2 tbsp olive oil. Bring water to a boil in a medium saucepan and stir in couscous. Remove from heat; cover and let stand 5 minutes. Meanwhile, combine parsley, beans, and corn in a large bowl. Combine orange juice, lemon rind, lemon juice, olive oil, salt, cumin, and pepper; stir. When couscous are ready, fluff with fork; toss with bean-corn mixture. Add orange juice mixture to couscous mixture; toss well. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : Made this for dinner last night. DH boycotted on the basis of couscous (he refuses to like it), but I loved it. I ended up heating it up after I had added all the ingredients. * Exported from MasterCook * Couscous With Zucchini And Hot Peppers Recipe By :Naughyde@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup couscous -- (plain) 1 1/2 cups water -- (approx) 3 small zucchini -- cut in half the long way then slice thinnish 1/2 tsp ground thyme 1/4 tsp allspice generous splash white slightly sweet wine 1 red jalapeno -- thinly sliced into rings (seeded) spicy salt mix -- to taste teeny bit of oil Boil the water, turn off heat, add the couscous, let sit. Meanwhile, saute the zukes with the other stuff. When done, mix all together. I was going for something remotely Jamaican in flavor. I'd have added habanero chiles if I had any (oops, had some in the freezer, I forgot). - - - - - - - - - - - - - - - - - - - NOTES : Haven't made couscous in a while. I had some in the freezer (keeps out the bugs usually) so this is what I made, it came out pretty good: * Exported from MasterCook * Dark Chocolate Sorbet Recipe By :Barbara Gollman and Kim Pierce in _The Phytopia Serving Size : 4 Preparation Time :0:00 Categories : Desserts Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup sugar 2/3 cup unsweetened cocoa powder -- Dutch alkali process 1 1/2 cups water 3/4 ounce bittersweet chocolate -- chopped, see * 1/4 cup orange juice orange peel -- from 1 orange Pre-prep: Chop chocolate; grate orange peel. Combine sugar and cocoa in a heavy medium saucepan. Gradually whisk in water, then add chopped chocolate. Cook over low heat until chocolate melts and sugar dissolves. Increase heat to medium-high and boil 1 minute, stirring constantly. Remove from heat; stir in orange juice and peel. Refrigerate until well chilled. Process in ice cream maker according to manufacturer's directions. Serve immediately or transfer to a storage container, cover and freeze overnight to blend flavors. (Can be made 3 days in advance.) Serves 4 to 6. Each serving has approximately: Cals: 175; Total fat: 2.6 g; Sat fat: 1.6 g: Sodium: 9 mg: Chol: None; Fiber: 4 g; Calcium: 24 mg; Carbs: 37 g; Protein: 3 g. Source: Whole Foods Market class taught by author Barbara Gollman in Richardson, TX on 6/16/98. From _The Phytopia Cookbook_ by Barbara Gollman and Kim Pierce, (c)1998 by Phytopia, Inc, Dallas, TX. ISBN 0-9661875-4-7. Order information at (888) 750-9336, or online at www.phytopia.com. Adapted to MasterCook and posted, with author's permission, to MC-recipe and Eat-lf Lists on 7/15/98 by TSL. >From: Paul & Terri Law - - - - - - - - - - - - - - - - - - - NOTES : These recipes were prepared in the class (and I have made them at home since...yum!) * Exported from MasterCook * Family Style Nuggets Recipe By :Healthy Meals in Minutes Serving Size : 4 Preparation Time :0:00 Categories : Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup bread crumbs 1/4 Cup yellow cornmeal 1/2 Teaspoon onion salt 1/2 Teaspoon paprika 1/4 Teaspoon dry mustard 1/8 Teaspoon garlic powder 1/8 Teaspoon black pepper 1 Large egg 1 Tablespoon margarine -- melted 1 Tablespoon water 4 skinless boneless chicken breast 1. Preheat oven to 425F. Spray a large baking sheet with vegetable cooking spray. 2. On a sheet of waxed paper, combine dry ingredients. Mix well. 3. In a small bowl, beat together egg, margarine and water. Slice each chicken breast half into 8 equal chunks. Dip each piece into egg mixture; dredge in crumb mixture. Place chicken on prepared baking sheet. 4. Bake chicken pieces, turning once, until cooked through and no longer pink, about 15 minutes. Serve immediately. Makes approximately 32 nuggets. >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : Calories: 312 (21.1% from fat) Fat: 7g Cholesterol: 141mg Carbohydrate: 17.1g Fiber: 1.4g Sodium: 471mg * Exported from MasterCook * Fillet Of Catfish In Wine Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup Golden Raisins 24 Oz Catfish Fillets 1/4 cup All-Purpose Flour 1/2 Tsp Dried Sage 1/2 Tsp Ground Pepper Vegetable Cooking Spray 1 Tbsp Margarine 3 Tbsp Lemon Juice 1/4 cup Chablis -- Or Other Dry White Wine 1/4 cup Dry Sherry 1 Tbsp Soy Sauce, Low Sodium Fresh Sage Leaves Place raisins in a small bowl; add enough water to cover. Let stand 10 minutes. Drain, and set aside. Rinse fillets with cold water, and pat dry. Combine flour, sage and pepper; dredge fillets in flour mixture to coat well. Coat a skillet with cooking spray; add margarine, and place over medium heat until margarine melts. Add fillets, lemon juice, and reserved raisins. Cover; reduce heat, and simmer 10 minutes. Remove cover, and turn fillets. Add wine, sherry, and soy sauce to skillet. Bring to a boil; reduce heat, and simmer 5 minutes or until wine mixture is slightly thickened. Carefully transfer fillets and wine mixture to a serving platter. Garnish with sage leaves, if desired. Per Serving: Calories: 191, Protein: 21.1 g, Carbohydrate: 13.9 g, Fat: 5.4 g, Cholesterol: 62 mg, Sodium: 193 mg. Source: Safeway's Nutritional Awareness Program Typed by Katherine Smith >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 189.8 Total Fat 5.2g Sat Fat 1.2g Carb 11.6g Fib 0.4g Pro 19.6g Sod 154mg CFF 27.2% * Exported from MasterCook * Five Fruit Salad Recipe By :Press-Enterprise: Orlando Ramirez Wed, 07/08/98 Serving Size : 4 Preparation Time :0:00 Categories : Fruit Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup orange juice 1 cup seedless grapes 1 orange -- peeled and sliced 1 banana -- peeled and sliced 1 peach -- sliced Pour juice over grapes, orange slices, banana slices and peach slices. Chill. Recipes from project LEAN: Lowfat Eating for America Now, sponsored by the California Nutrition Network. McRecipe: pHannema@wizard.ucr.edu >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fresh Cherry Almond Cobbler Recipe By :COOKING RIGHT SHOW #CR9740 Serving Size : 5 Preparation Time :0:00 Categories : Desserts Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 cup sweet cherries -- pitted 3/4 cup Sugar 2 1/2 tbsps Fresh Lemon Juice 3 tbsps Arrowroot 1/4 tsp Almond Extract 1 tsp Grated Lemon rind 1/2 tsp Cinnamon 1 cup Flour 1 1/2 tsps Baking Powder 1/2 tsp Salt 2 tbsps Butter -- *see notes 1/2 cup fat-free half and half -- * see note 1 lg Egg 1/2 tsp Vanilla 1/2 cup blanched almonds -- sliced & chopped * --Garnish-- Vanilla Bean Ice Cream <> Slightly Sweetened Whipped Cream Combine cherries, 1/2 cup sugar, lemon juice, arrowroot, almond extract, grated lemon zest and cinnamon together in a sauce pan and cook over low heat, stirring occasionally until mixture simmers, about 4 - 5 minutes. Pour into a lightly buttered 2 quart baking dish. In a food processor or mixer, add flour, remaining sugar, baking powder and salt and pulse 2 or 3 times to mix. Add butter and pulse until just combined but still crumbly. Add cream, egg, vanilla and pulse again just to combine and form a smooth batter. Drop batter by heaping teaspoons on top of cherry mixture, leaving space in between. Sprinkle almonds over and bake in a preheated 400 degree oven for 20 minutes or until top is lightly browned and cherry mixture is bubbling. Serve warm or at room temperature with Vanilla Bean Ice Cream or slightly sweetened whipped cream. *Original recipe called for 2 tbsp. butter for buttering dish and 2 tbsp. chilled and cut into tiny bits, 1/2 c light cream, and 3 c almonds. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : Cherries are in our grocery stores now. Every other year I've missed them and I vowed to make something yummy to enjoy them this year. I found this recipe in my files and did some adjustments to make it lowfat. It came out very well. * Exported from MasterCook * Fruited Chicken And Bean Salad Recipe By :Healthy Meals in Minutes Serving Size : 6 Preparation Time :0:30 Categories : Chicken Legumes Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 skinless boneless chicken breast 20 ounces pineapple chunks in juice -- drained 15 ounces black beans -- rinsed & drained 11 ounces corn 1 medium red onion -- thinly sliced 1 medium tomato -- diced **FOR THE DRESSING** 1/4 cup low sodium chicken broth 3 tablespoons chopped fresh basil 2 tablespoons dijon mustard 2 tablespoons fresh lime juice 2 cloves garlic -- minced 1. Spray a large nonstick skillet with vegetable cooking spray. Heat skillet over medium heat. Add chicken. Cook, turning once, until cooked through and no longer pink, about 15 minute. Cool and shred chicken. 2. Meanwhile, prepare dressing. In a small bowl, combine broth, basil, mustard, lime juice, and garlic. Mix well. 3. In a large bowl, combine chicken, pineapple, beans, corn, onion and tomato. Add dressing; toss to coat. >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : Calories: 421.7 (4.9% from fat) Fat: 2.4g Cholesterol: 32mg Carbohydrate: 72.9g Fiber: 13.3g Sodium: 191mg * Exported from MasterCook * Fruited Rice With Mushrooms And Almonds Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Fruit Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup Basmati Rice -- Uncooked 1/2 cup Diced dried apples 1/2 cup Diced dried apricots 1/2 cup Dried Dates -- Chopped 1/2 cup Raisins 1/2 cup Prunes Pitted And Chopped 1/2 cup Slivered almonds 1 cup Sliced Mushrooms 1 Tsp Salt 1 Tsp Cinnamon Water as needed for rice Put water into a large pot and bring to a boil. Add rice, stir, and reduce heat. Add the fruits & salt. cook for 15 minutes on Medium heat. Add remaining ingredients, stir, cover and continue for balance of cooking time. Stir as needed. Note: This dish may be served as a meatless maindish or as a sidedish for poultry, fish, or beef. It is especially good with veal. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 339.7 Total Fat 5.3g Sat Fat 0.5g Carb 70.1g Fib 3.1g Pro 6.7g Sod 275mg CFF 13.3% * Exported from MasterCook * Garden Vegetable Salad Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large vine-ripened tomatoes -- chopped 1 cucumber -- peeled, seeded, and chopped 1 small onion -- chopped 1 green bell pepper -- chopped 3/4 cup plain yogurt -- * salt for draining vegetables Drain yogurt in cheesecloth bag (or fine strainer, or coffee filter will work for this small amount) for about 1/2 hour to remove some of the liquid. While yogurt is draining, cut up vegetables, stir in some salt (try about a teaspoon), and put in a colander to drain. The salt will draw out the liquid in the vegetables which can then drain off through the colander. Stir every once in a while to help with the draining. When both vegetables and yogurt have shed some of their excess liquid, stir the yogurt into vegetables. Since some of the salt will have drained off with the liquid, taste and add salt if necessary. * I usually don't measure when I make this, so I'm guessing at the amount of yogurt to use. Experiment until you get it the way you like it. If it seems soupy, you didn't drain the yogurt or the vegetables enough, or you used too much yogurt. >From: "Deborah Kirwan" - - - - - - - - - - - - - - - - - - - NOTES : Here's a wonderful, simple, healthful recipe for a salad that my whole family likes. It's great for when those garden vegetables start ripening. * Exported from MasterCook * Granola, Easy Recipe By :Rodale's Basic Natural Foods Cookbook-Charles Gerras Serving Size : 16 Preparation Time :0:00 Categories : Grains & Cereals Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 cups rolled oats 1/2 cup wheat germ 1/2 cup honey 1/4 cup safflower oil 1 cup golden raisins 1/4 cup almonds -- coarsely chopped 1/2 cup millet 1/2 cup oat bran 16 Servings- 1/2 cup each Preheat oven to 300. Grease 3 large baking sheets with rims. In a large bowl mix oats together with wheat germ. In a small saucepan, heat honey and oil until honey is thin and runny. Add mixture to oats and blend well. Spread granola thinly and evenly on baking sheets and bake about 15 minutes or until lightly browned. Cool. Spoon into a large bowl, add raisins and mix thoroughly. Store in a tightly covered container and keep in a cool dry place. VARIATIONS Add 1/4 cup of any one or combination of the following to oats along with wheat germ: Coarsely chopped almonds, cashews, peanuts or walnuts, bran, unsweetened shredded coconut, sesame or sunflower seeds, nonfat dry milk. Replace raisins with 1 cup of chopped dried apples or other fruit Amount Per Serving Calories 234 Calories from Fat 63 Percent Total Calories From: Fat 27% Protein 9% Carb. 64% Nutrient Amount per % Daily Serving Value Total Fat 7 g 11% Saturated Fat 1 g 3% Cholesterol 0 mg 0% Sodium 4 mg 0% Total Carbohydrate 37 g 12% Dietary Fiber 1 g 2% Sugars 0 g Protein 5 g Vitamin A 0% Vitamin C 1% Calcium 0% Iron 9% >From: MOMnAaron@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Here is our favorite recipe for homemade granola. You can vary the taste each time by adding different ingredients. We enjoy granola for breakfast as cereal, toppings for fresh fruit bakes, vanilla yogurt, fresh fruit with granola sprinkled on top, and my 4-yr old loves his frozen yogurt cone dipped in it. Yummy! * Exported from MasterCook * Great Grains Cooking Information Recipe By :Preventions-The Healthy Cook Serving Size : 1 Preparation Time :0:00 Categories : Grains & Cereals Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Grains are not only nutritious and delicious, they're wonderfully easy to prepare. Here are cooking instructions for some of the most common grains---and a few that aren't so common, as well. Amaranth-Simmer 1 part amaranth in 3 parts water for 20-25 minutes Use in cereal Barley, pearl-Simmer 1 part barley in 4 parts water for 30-40 minutes-Use in side dishes, pilafs Bulgar-Pour 1-1/2 cups boiling water over 1 cup bulgur and let stand for 30 min. Use in side dishes, cold salads. Cornmeal-Simmer 1 part cornmeal in 4 parts water for 30 minutes, Use in cereals, baked goods and polenta. Couscous-Pour 1-1/2 cups boiling water over 1-1/2 cups couscous and let stand for 5 minutes. Use in side dishes. Hominy-Soak overnight, then simmer 1 part hominy in 3 parts water for 21/2 to 3 hours. Use in cereals, side dishes. Millet-Simmer 1 part millet in 2 parts water for 25-30 minutes-Use in soups, stews, side dishes. Oats, rolled-Simmer 1 part oats in 2 parts water for 10 minutes and let stand for 2 minutes. Use in cereal, baking. Oats, steel-cut-Simmer 1 part oats in 4 parts water for 30-40 minutes. Use in cereal. Quinoa-Rinse thoroughly in cold water before using. Simmer 1 part quinoa in 2 parts water for 15-20 minutes. Rice, brown-Simmer 1 part rice in 2 parts water for 30-40 minutes-Use in side dishes, casseroles, pilafs, soups. Rye berries-Soak overnight, then simmer 1 part rye berries in 4 parts water for 1 hour. Use in side dishes, casseroles, stews Triticale-Simmer 1 part triticale in 4 parts water for 1 hours. Use in cereal, casseroles, pilaf Wheat berries, Soak overnight, then simmer 1 part wheat berries in 3 parts water for 2 hours. Use in stuffings, casseroles, side dishes, cereals. Wheat, cracked-Simmer 1 part cracked wheat in 2 parts water for 25 minutes. Use in cereal, side dishes, salads, casseroles. Wild rice-Simmer 1 part rice in 3 parts water for 45 to 60 minutes. Use in stuffings, casseroles, side dishes. >From: MOMnAaron@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Chicken With Coconut Milk Marinade Recipe By :Boston Globe Magazine Serving Size : 4 Preparation Time :0:00 Categories : Chicken Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 lg boned and skinned chicken breast halves 1 cup lowfat coconut milk 2 tbsps lemon juice 3 tbsps chopped fresh cilantro 1/2 tsp crushed red pepper 1 tsp sugar salt and pepper -- to taste Shake the coconut milk vigorously. Pour it into a bowl and add the lemon juice, cilantro, red pepper, sugar, salt, and pepper. Pour this mixture over the breasts, turning them several times to coat both sides. Set them in a dish, cover with plastic wrap and refrigerate for at least 2 hours, or as long as overnight. Prepare grill. Place the chicken on grill and cook for 8 minutes. Turn and continue to cook for 7-10 minutes until cooked through. Serve at once. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : We had this one for dinner last night. It was good, but the flavors were far more mild than I had hoped for. The chicken marinated all day. * Exported from MasterCook * Grilled Garlic And Herb Chicken Rotini And Green Bean Salad Recipe By :Pat Hanneman (1998-July) Serving Size : 4 Preparation Time :0:25 Categories : Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 1/2 ounces chicken breast fillet -- marinated in 2 tablespoons roasted garlic and herb dressing ***DRESSING*** 1/4 cup fat-free ranch salad dressing 1/2 large orange, juice -- divided use 2 large garlic cloves -- minced 2 tablespoons diced pimiento 2 tablespoons chopped fresh cilantro leaves 1 teaspoon balsamic vinegar -- divided Dijon mustard -- to taste ***SALAD*** 1 3/4 cups rotini -- dry measure 1/2 pound green beans -- ends trimmed and cut into 1+1/2-inch lengths -- or as long as the pasta 1 small zucchini -- ends trimmed and cut into 1/4-inch crescent slices ***ADDITIONS*** 2 slices red onion, 1/2-inch thick -- cut in 1/2" squares 1/4 green apple -- skin left on or pear INDOOR GRILLING. This pasta salad can be made on an outdoor grill with an additional pan or foil to cook the onions: we used a grillpan on the stovetop. Brand name cooking: Bulls Eye Roasted garlic and herb marinade; Kraft Creamette Rotini, plain for contrast, but rainbow may be used; Kraft Fat-Free Sour Cream and Onion Ranch Dressing. Lightly pound a skinless boneless chicken breast fillet to even its thickness. Marinate in a zip-lock bag with a roasted garlic grilling sauce for at least 3 hours in the refrigerator; for longer marinades, take advice of the product label. Make the dressing: measure the salad dressing and add enough fresh orange juice to total 1/3 cup. Add the remaining ingredients, but add half the balsamic vinegar; then add more to taste. Set aside; keep cool, refrigerate if necessary. Cook pasta in large pot of boiling water for 2 to 3 minutes; add the cut green beans and cook for 7 to 8 minutes. When about 1 minute shy from done, add the zucchini that was cut once lengthwise then sliced. Drain and transfer to a large serving bowl. Toss with 1/2 of the dressing. Meanwhile, grill the chicken breast fillet in a preheated grillpan. When the meat is no longer pink, add the onion to the center of the pan; keep everything moist with the extra orange juice (reduce heat as necessary). Cut the chicken into bite sized pieces. Add the chicken and onion pieces to the salad bowl; add more dressing to moisten. Toss with diced green apple or pear. Serve warm or at room temperature; serve with remaining dressing on the side. McRecipe by Pat (pHannema@wizard.ucr.edu) [PER SERVING (est): 258 cals, 2g fat or 6% of the calories; 251mg sodium when using no/low fat bottled dressings] - - - - - - - - - - - - - - - - - - - NOTES : This turned out very well; cilantro is the first taste to hit ya followed by garlic, onion, etc. There is FLAVOR here. This is what we did and I name the the low/no fat products we used. I'm hoping that these instructions will replicate - work the next time. If you do try it, I'd appreciate hearing from you. * Exported from MasterCook * Grilled Polynesian Chicken Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons Soy sauce -- lite 1 Tablespoon Brown sugar 1/4 Teaspoon Ginger 1/8 Teaspoon Garlic powder 4 Skinless Boneless Chicken Breast Halves -- boneless 8 Ounces Pineapple Rings In Juice -- drained 4 Teaspoons Coconut In small bowl, combine soy sauce, brown sugar, ginger and garlic powder; mix well. Place chicken on plate. Brush both sides of each breast half with soy sauce mixture. Cover; let stand 15 min. at room temperature to marinate. Heat grill. When ready to barbecue, oil grill rack. Place chicken on gas grill over med. high heat or on charcoal grill 4-6 inches from med. high coals. Cook 8-10 min. or until chicken is tender and juices run clear, turning once. Top each with pineapple slice during last few minutes of cooking time. Serve sprinkled with coconut. Calories: 190, Fat: 4g >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 150.4 Total Fat 1.8g Sat Fat 0.7g Carb 12g Fib 0.6g Pro 21.1g Sod 476mg CFF 11% * Exported from MasterCook * Grilled Tuna With Strawberry Kiwi Salsa Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Fish & Seafood Fruit Salsas Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Tuna steaks Strawberry Kiwi Salsa: 2 Strawberry Kiwi tea bags 1/4 Cup apple cider vinegar 4 Tablespoons light soy sauce 1 Teaspoon minced garlic 1 1/2 Teaspoons sugar 3 kiwi fruit -- peeled and diced 1/2 Cup strawberries -- diced 1/4 Cup fresh cilantro -- chopped PREP TIME: 25 minutes COOKING TIME: 15 to 20 minutes To prepare the salsa, steep the tea bags in the vinegar for 15 minutes. Remove the bags, squeezing out the excess liquid, and discard the bags. Add the soy sauce, garlic, sugar, kiwis, cilantro, and strawberries and toss. Set aside. Grill the tuna steaks to your liking. Top each steak with a few tablespoons of the salsa, and enjoy. >From: MOMnAaron@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Most of us parents assume our kid's appreciation of seafood stops at fish sticks. But when I grilled these tuna steaks and topped them with the Strawberry Kiwi salsa,my son and I couldn't get enough. * Exported from MasterCook * Grilled Vegetable Dinner Recipe By :"Jessica R. Shawl" Serving Size : 1 Preparation Time :0:00 Categories : Grilled, Smoked, Bbq Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Zucchini brushed with BBQ Teriyaki sauce -- * White Corn Yams -- sliced and sprinkled w/ fresh ground cardamom Grill the vegetables. * (something found in fridge that belonged to SO's roommate) And of course the good bottle of Chardonnay to go with the whole meal. - - - - - - - - - - - - - - - - - - - NOTES : My SO and I had the best dinner last night that was super easy! Just thought I would share. * Exported from MasterCook * Heart Smart Ranch Style Dressing Recipe By :Doris Jehle Serving Size : 1 Preparation Time :0:00 Categories : Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 ounce Ranch salad dressing mix 1/2 cup Low-fat mayonnaise 1/2 cup plain low-fat yogurt 1 cup buttermilk Mix all ingredients. Makes 2 cups. MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Herb Chicken With Apples Recipe By :Healthy Choices Recipe Creation Soup label Serving Size : 4 Preparation Time :0:00 Categories : Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can Healthy Choices Cream of Roasted Chicken -- w/Herbs Cond. Soup 1/2 cup skim milk 1/2 teaspoon Italian seasoning 4 skinless boneless chicken breast halves 2 medium red or green apples -- cored/sliced 1 small onion -- thin sliced in rings In small bowl, mix soup, milk, seasoning; set aside. Spray large non-stick skillet with vegetable cooking spray. Heat over Medium heat 1 minute. Add chicken and brown 5 minutes on each side. Remove from skillet. Add apples and onions to skillet and cook until onion is tender. Stir in soup mixture. Return chicken to skillet; reduce heat to Low. Simmer, covered, 5-10 minutes or until chicken is no longer pink in center. Makes 4 servings. Per serving: 242 calories, 5 grams fat, 29 grams protein, 297 mg. sodium MC formatting by Roberta Banghart ICQ#2099532 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Homemade Yogurt Recipe By :"Deborah Kirwan" Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** First, a word about starters. I used to buy a good quality plain yogurt at the grocery store and use it as my starter. Some years ago, I started having problems with this. The yogurt would usually set, but would turn bad in a few days. I think the dairies started doing something different in processing commercial yogurt. So -- I recommend going to a health food store and investing in a yogurt starter. After making the first batch, you just save about a half cup of yogurt to use as a starter next time. Commercial yogurts (especially lowfat) use gelatine or some thickener to make them thicker. A better way is to add some dry milk powder to regular skim milk. To make a couple quarts of yogurt, add 1 cup dry milk powder to 2 quarts skim milk (can use any kind of milk) in a saucepan. Heat over low heat (to prevent scorching) to 180 degrees. Cool to 110 degrees (I use a candy thermometer). (When I'm in a hurry (usually), I set the pan of hot milk in a sink that I've partially filled with cold water. Stir a few times, and the temperature drops quickly.) Stir in a half cup of yogurt from last batch. Mix well. Pour into quart canning jars (or any containers). While yogurt is setting, it needs a warm environment, and should *not* be disturbed (i.e., no peeking, checking, etc.) I've had great success with a picnic cooler (and your friend's mother apparently wrapped hers in a blanket to accomplish the same thing). I put the jars of warm yogurt-to-be in the cooler, fill a couple more jars with *very* hot water from the tap and set them next to the yogurt jars, close the cooler, and let it sit overnight (I make yogurt in the evening). I've never had a failure with this method. I have good success turning homemade yogurt into cheese. It is a kind of soft cheese. I also partially drain yogurt for some recipes--especially vegetable salads because cut vegetables add liquid of their own, and I don't like the salad to be too watery. I find that hanging the yogurt in a cheesecloth bag (put yogurt on double or triple thick cheesecloth square and tie ends together, then hang) works better than setting it in a cheesecloth-lined colander; the hanging squeezes out more of the liquid. I hang it overnight at room temperature, then put in a container and refrigerate. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honey Buttermilk Bread With Soy Recipe By :MOMnAaron@aol.com Serving Size : 18 Preparation Time :0:00 Categories : Bread Machine Breads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Teaspoons yeast 3 Cups flour 1 1/2 Teaspoons salt 3/4 Cup buttermilk 1 Tablespoon margarine 3 Tablespoons honey 1/2 Cup water 3 Tablespoons soy bean flour 3 Tablespoons wheat germ 1 Tablespoon dough enhancer 1. Put all ingredients in breadmaker. Push the button and process on dough cycle. 2-Shape and let rise in pan for 1-1 1/2 hours or until doubled in size. 3-Bake at 375 for about 25 minutes. - - - - - - - - - - - - - - - - - - - NOTES : A little of this and a little of that, and I came up with a wonderful healthy bread. Enjoy! Tried this and it is yummy! Definitely a keeper! * Exported from MasterCook * Honey Mustard Dressing/dip Recipe By :LenieRick@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Dips Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tsp honey 2 tsp Grey Poupon dijon mustard 1 teaspoon lowfat mayonnaise -- or nonfat In a bowl combine ingredients and mix until smooth. makes 1 serving NOTE: I used a teaspoon measurement because you can't fit a tablespoon into the small mustard jars. As long as the proportions are the same you can use tablespoons to double and triple the recipe - - - - - - - - - - - - - - - - - - - NOTES : I make my own honey mustard dressing/dip, and everyone asks for the recipe, so I'm jumping in here with it. * Exported from MasterCook * Indian Beans Recipe By : Serving Size : 10 Preparation Time :0:00 Categories : Legumes Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound pinto beans -- dried 3 Quarts water 1 Can tomatoes -- (1pound) 1 Large onion -- chopped 8 Slices bacon -- cut in 2" pieces 3/4 Cup celery -- sliced 1 1/2 Teaspoons salt 3/4 Teaspoon cinnamon 6 Tbsp sugar 3 Tbsp vinegar Wash beans; place in 6 qt. kettle with 3 qts. water and bring to a simmer. Cover; cook 4 hours, or until tender. Mix remaining ingredients with beans and cooking water. Place in 4 qt. casserole; cover and bake in 350 F for 2 - 3 hours or until done. Add water if necessary. >From: Reid >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 220.1 Total Fat 3.1g Sat Fat 1g Carb 38.1g Fib 11.6g Pro 11.3g Sod 477mg CFF 12.3% * Exported from MasterCook * Jet Fuel Dressing For Salads With Variations Recipe By :Canyon Ranch Cooking, Jeanne Jones 1998 Serving Size : 1 Preparation Time :0:00 Categories : Salad Dressings Vegan Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 teaspoon salt 1/2 cup red wine vinegar 1/4 teaspoon black pepper -- freshly ground 1 tablespoon sugar 2 garlic cloves -- minced 2 teaspoons Worcestershire sauce 1 tablespoon dijon mustard 1 tablespoon fresh lemon juice 1 cup water Combine the salt and vinegar and stir until the salt is completely dissolved. Add all the remaining ingredients except the water. Mix well, Add water and mix well. Refrigerate in a tightly covered container. [EACH 2-TBS SERVING: 5 cals, 0g fat, 93 mg sodium, 2g carb] ITALIAN: Add 1 tbs each fresh oregano, basil, and tarragon, finely chopped. Dried herbs may be substituted: use 1 tsp. each and crush them in a mortar and pestle. ASIAN: add 1 tsp curry powder and 1/8 tsp ground ginger. MEXICAN: add 1/2 tsp ground cumin. TARRAGON: add 3 tbs fresh tarragon, finely chopped. Recipes from Canyon Ranch Cooking, Jeanne Jones (1998: HarperCollins). McRecipe from pHannema@wizard.ucr.edu. >From: Kitpath - - - - - - - - - - - - - - - - - - - NOTES : THIS FAT-FREE salad dressing gets it's name from a book: Jet Fuel, The New Food Strategy for the High Performance Person, 1984: Jeanne Jones. The dressing is popular at the Canyon Ranch (Spa). The flavor is better if made the day before you need it. * Exported from MasterCook * Lemon Chicken With Herbs Recipe By :Healthy Choices Recipe Creation Can recipe Serving Size : 4 Preparation Time :0:00 Categories : Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can Healthy Choices Cream of Roasted Chicken -- w Herbs Cond. Soup 1/4 cup non-fat milk 2 tablespoons lemon juice 2 tablespoons minced parsley vegetable cooking spray 4 boneless skinless chicken breast halves 1/2 cup sliced mushrooms 1/4 cup red onion -- chopped In small bowl, mix soup, milk, lemon juice and parsley. Set aside. Spray large non-stick skillet with vegetable cooking spray. Heat on Medium heat 1 minute. Add chicken and brown 5 minutes on each side. Remove from skillet. Add mushrooms and onion to skillet, saute 2-3 minutes. Stir in soup mixture. Return chicken to skillet, reduce heat to Low and simmer, covered, 5-10 minutes or until chicken is no longer pin in center. Makes 4 servings. Per serving: 209 calories, 5 grams fat, 29 grams protein, 290 mg. sodium MC formatting byRoberta Banghart ICQ#2099532 - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with pasta, rice or potatoes and a green vegetable. * Exported from MasterCook * Lemon Pesto Recipe By :The Best of Food & Wine (1986 edition) Serving Size : 1 Preparation Time :0:00 Categories : Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup Packed Basil Leaves -- (1/4 Lb. Basil) 2 ounces Peeled Garlic Cloves -- Chopped -- (About 12) 1 1/2 Tsp Olive Oil 1/2 Tsp Pine Nuts 1/4 Tsp Grated Lemon Zest 1 1/2 Tbsp Fresh Lemon Juice In a food processor or blender, combine the basil, garlic, olive oil, pine nuts, lemon zest and lemon juice. Process for about 5 minutes, scraping down the sides of the bowl 2 or 3 times, until the pesto is creamy. --Christian Chavanne, Sonoma Mission Inn and Spa, Boyes Hot Springs, CA >From: "Cat & Eileen" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lemon Sherbet #2 Recipe By :Fitness magazine, July/August 1997 Serving Size : 6 Preparation Time :0:30 Categories : Desserts Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups skim milk 3/4 cup sugar 1/2 teaspoon grated lemon rind 1/3 cup fresh lemon juice In a large bowl, combine all of the ingredients and stir to blend. The mixture will thicken slightly as the lemon juice reacts with the milk. Freeze in ice cream freezer according to manufacturer's instructions. Spoon into freezer-safe container; cover and freeze. >From: Joanne McAndrews - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Light Olive Oil And Vinegar Dressing Recipe By :Barbara Gibbons, Light & Spicy (1989) Harper and Row Serving Size : 12 Preparation Time :0:00 Categories : Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup cider vinegar 1/4 cup water 2 tablespoons olive oil 2 tablespoons olive brine or juice from container of olives/capers garlic salt or garlic and salt -- to taste pepper -- to taste Combine the ingredients in covered jar and shake well before serving. Makes 3/4 cup. 20 cals per tablespoon. VARY the oil and form of salt. >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mango Papaya Salsa Recipe By :Cooking Light Oct. 1997 p. 82 Serving Size : 6 Preparation Time :0:00 Categories : Fruit Salsas Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 mango -- peeled and diced 1 papaya -- peeled and diced 2 green onions -- minced 1/4 cup cilantro -- minced 2 teaspoons brown sugar 1 tablespoon lemon juice 1 teaspoon hot sauce Combine all ingredients; cover and chill at least 1 hour before serving. Yield: 1 1/2 cups >From: Katherine Levya Rodman - - - - - - - - - - - - - - - - - - - NOTES : WW points = 1 * Exported from MasterCook * Mango Tango Chicken Salad Recipe By :Cooking Light (modified) Serving Size : 5 Preparation Time :0:30 Categories : Chicken Fruit Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 boned and skinned chicken breast halves 1/2 cup mango -- peeled and diced 1/2 cup pineapple chunks in juice -- drained 8 ounces waterchestnuts, canned -- drained 1/4 cup sliced green onions 1 tablespoon Major Grey Mango Chutney 2 tablespoons nonfat mayonnaise 2 teaspoons lemon juice 1 teaspoon minced ginger 1/4 teaspoon ground black pepper Grill or broil the chicken breasts until cooked; set aside to cool. Combine the next 4 ingredients in a large bowl. Toss with cooled, diced chicken. Combine the next 5 ingredients in a small bowl, and stir chutney mixture into chicken mixture. >From: Joanne McAndrews - - - - - - - - - - - - - - - - - - - NOTES : These were part of dinner a few nights ago, and were absolutely delicious. * Exported from MasterCook * Mixed Herb Pesto Recipe By :Cooking Light, Sept. 1995, page 104 Serving Size : 12 Preparation Time :0:05 Categories : Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons pine nuts -- toasted 2 Large garlic cloves 2 Cups torn spinach 3/4 Cup fresh flat-leaf parsley leaves 1/2 Cup arugula leaves 1/2 Cup fresh oregano leaves 1/4 Cup fresh thyme leaves 1/4 Cup minced fresh chives 2 Tablespoons grated fresh Parmesan cheese -- (1/2 ounce) 1/4 Teaspoon salt 3 Tablespoons extra-virgin olive oil Drop pine nuts and garlic through food chute with food processor on, and process until minced. Add spinach and next 7 ingredients (spinach through salt); process until finely minced. With processor on, slowly pour oil through food chute; process until well-blended. Yield: 3/4 cup (serving size: 1 tablespoon). >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Spoon into a zip-top heavy-duty plastic bag; store in refrigerator. NOTE: When served with pasta, the %CFF fall under 30%. * Exported from MasterCook * Moo Goo Gai Pan Recipe By :Russell Fletcher Serving Size : 2 Preparation Time :0:00 Categories : Chicken Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 chicken breasts without skin -- (& without ribs) 3 Tablespoons soy sauce 2 Tablespoons sherry 1 teaspoon chicken bouillon 1 cup water 2 Tablespoons cornstarch 1 Tablespoon honey 8 ounces waterchestnuts, canned -- halved 2 cups snow peas -- halved 1 cup water 1 cup mushrooms -- large, fresh, sliced 3 Tablespoons green onions 2 Tablespoons vegetable oil 2 cups water 2 cups rice, instant Cook 2 cups instant (Minute) rice and water according to package instructions while you cut up other ingredients. Slice chicken breasts into thin strips. (Slice them thin, since the chicken expands as it cooks). (If you have trouble slicing them, partially freeze them before slicing). Set aside. Stir together the soy sauce, sherry, bouillon, water, cornstarch, and honey. Set aside. Drain the water chestnuts and cut in half. Set aside. Cut the pea pods in half crosswise. Set aside. Slice the mushrooms and the green onion. Set aside. Add the oil to the wok and heat on high. Add the chicken to the wok and stir-fry until chicken is cooked (no longer pink). Remove chicken. Stir fry water chestnuts, pea pods, mushrooms, and green onions for 3 or 4 minutes. Return the chicken to wok. Stir in the liquid mixture. Cook (stirring) until thicken. Cover and cook until heated through. With this much chicken, vegetables, and rice my wife and I have this as a complete meal. Some people like a little minced ginger cooked in. 16.2% CFF. >From: "Russell J. Fletcher" - - - - - - - - - - - - - - - - - - - NOTES : We made this last night. It was good. * Exported from MasterCook * Mostaccioli Spinach Bake Recipe By :Cooking Light, Jan/Feb 97 Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Italian Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 Ounces mostaccioli -- uncooked 2 Tablespoons reduced-calorie margarine -- divided 1 Cup onion -- vertically sliced 2 Teaspoons minced garlic 1/4 Cup all-purpose flour 2 1/2 Cups skim milk 1 1/4 Cups shredded parmesan cheese -- divided 1 1/2 Teaspoons dried Italian seasoning 1/2 Teaspoon pepper 14 1/2 Ounces canned tomatoes -- Italian style 10 Ounces frozen chopped spinach vegetable cooking spray 1/4 Cup dry bread crumbs 2 Tablespoons shredded parmesan cheese 1. Preheat oven to 350F. 2. Cook pasta according to package directions, omitting salt and fat. Drain; set aside. 3. Melt 1 tablespoon margarine in a heavy saucepan over medium-high heat. Add onion and garlic; saute 5 minutes or until tender. Add flour; cook, stirring constantly, 30 seconds. Gradually add milk; cook 4 minutes or until bubbly. Stir in 1/4 cup cheese, Italian seasoning, and pepper; remove from heat. 4. Combine pasta, milk mixture, 1 C cheese, tomatoes and spinach in a bowl; stir well. Spoon mixture into a 13x9-inch baking dish coated with cooking spray. Combine breadcrumbs, 2 T cheese and 1 T margarine (I omitted this T margarine with no ill effects); sprinkle over pasta mixture. Bake at 350F for 30 minutes or until thoroughly heated. Yield: 6 servings. >From: "Kathy Rogers" - - - - - - - - - - - - - - - - - - - NOTES : I just had the leftovers of this for lunch and it was so yummy that I have to share. This one is from Jan/Feb of 97. It's on page 43 of the Cooking Light 98 book. * Exported from MasterCook * Orange Banana Smoothie Recipe By :Press-Enterprise: Orlando Ramirez Wed, 07/08/98 Serving Size : 3 Preparation Time :0:00 Categories : Beverages Breakfast Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 oranges -- peeled, cut into bite-size pieces 1 banana -- peeled and sliced 1/2 cup lowfat 1% milk OR nonfat milk 1 teaspoon sugar 1/4 teaspoon vanilla 2 ice cubes Place oranges, banana, milk, sugar and vanilla in blender container. Cover and blend about 60 seconds or until smooth. Add ice cubes and blend for 15 seconds more. Pour into 3 tall glasses. Makes 3 servings. Recipes from project LEAN: Lowfat Eating for America Now, sponsored by the California Nutrition Network. McRecipe: pHannema@wizard.ucr.edu [PER SERVING: 80 cals, 1g fat or 7% of the calories] >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oriental Salad Dressing Recipe By :Low Fat No Fuss Cookbook Serving Size : 8 Preparation Time :0:00 Categories : Oriental Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons sugar 1 tablespoon sesame oil 3 tablespoons rice vinegar 1 teaspoon concentrated stock -- see note 1/2 teaspoon salt -- optional 1/2 teaspoon pepper 1/4 cup canola oil Mix all ingredients until sugar is dissolved. Use sparingly. May be diluted with water, broth or juice for pasta salads. [PER TBS: 88 cals, 9g fat, 4g carb, 0 chol; 67 mg sodium*) *Better than Bouillon Vegetable Stock Concentrate. Recipe from Low Fat No Fuss cookbook, Jorge Bruce and Janet Singleton (Inland Ad News, Claremong. isbn 09964582716: 1997). McRecipe from pHannema@wizard.ucr.edu. >From: Kitpath - - - - - - - - - - - - - - - - - - - NOTES : I've tried this. it is easy to alter for the type of salad and the better than bouillon is salty and flavorful - which makes this good on noodle salads. NOTE: When added to noodles, the %CFF fall under the 30% range. * Exported from MasterCook * Pasta With Zucchini And Roasted Garlic Recipe By :Hummies Serving Size : 4 Preparation Time :0:00 Categories : Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound rotini -- twists or spirals 8 Cloves garlic -- peeled 1/2 Teaspoon thyme 1/2 Teaspoon rosemary 2 Tablespoons vegetable oil 3 Medium zucchini -- coarsely grated Preheat oven to 450F Lay a 12 inch square piece of foil on the counter and put the garlic on it. Sprinkle thyme and rosemary over the garlic. Pour the oil over the garlic and herbs. Draw up the edges of the foil and make a sealed packet. Bake 20 minutes. While the garlic is baking,cook the pasta. About 2 mins before pasta is done add the zucchini. Cook. Then drain zucchini and pasta. Open the foil and mash the garlic lightly with a spoon. Toss this into pasta and zucchini. Season if desired. Makes 4 servings >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : This came from a friend of mine. It was great, quick & easy. Enjoy Calories: 503 (16% from fat) Fat: 9g Cholesterol: 0mg Carbohydrate: 90g Fiber: 4g Sodium: 12mg * Exported from MasterCook * Peach Teriyaki Bbq Chicken Recipe By :Press-Enterprise: Orlando Ramirez Wed, 07/08/98 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Fruit Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 fresh peaches 6 teaspoons low-sodium teriyaki sauce 1/2 teaspoon ground ginger 1/4 teaspoon hot sauce 1 teaspoon dark sesame oil OR vegetable oil 4 skinless chicken breast halves OR thighs Finely dice peaches and mix well with 4 teaspoons of the teriyaki sauce, ginger, hot sauce and oil. Rub both sides of chicken with remaining 2 teaspoons teriyaki sauce. Grill over medium coals for 15 minutes or until juices run clear. Drizzle peach teriyaki sauce over chicken to serve. Recipes from project LEAN: Lowfat Eating for America Now, sponsored by the California Nutrition Network. McRecipe: pHannema@wizard.ucr.edu [PER SERVING: 170 cals, 3g fat or 14% of the calories] >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Penne Pasta Salad Recipe By :Healthy Choices Recipe Creation Soup label Serving Size : 8 Preparation Time :0:00 Categories : Chicken Pasta Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups cooked penne pasta 2 cups skinless boneless chicken breast -- cooked,shredded 1 cup chopped red onion 3/4 cup chopped red or green bell pepper 3/4 cup sliced zucchini 1 4 ounce can sliced ripe olives -- drained 1 teaspoon crushed red pepper 1 teaspoon salt 1 can Healthy Choices Cream of Roasted Chicken -- w/Garlic cond. soup 1/2 cup lemon juice 1/2 cup shredded lowfat Parmesan cheese 1/2 cup shredded basil -- (optional) In large bowl, combine first 8 ingredients; toss lightly. In small bowl, combine soup and lemon juice; mix well. Pour soup mixture over pasta salad; mix well. Sprinkle with parmesan cheese and basil. Makes 8 servings. Per serving; 258 calories, 6 grams fat, 21 grams protein, 380 mg. sodium MC formatting by Roberta Banghart ICQ#2099532 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pesto #7 (Genovese) Recipe By :Nutri-System Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup basil leaves -- packed -- do NOT use dried basil 1 Clove garlic -- cut in small pieces 1 Tablespoon Fatfree Vegetarian Broth -- (recipe calls for 1 T. olive oil .. broth works) 1/2 Tablespoon water -- (maybe a little less .. gets a little runny without oil -- can always add more) 1/4 Teaspoon salt -- (a little less, my notes say) 1 Tablespoon Fatfree Parmesan Cheese Combine all in food processor or blender until paste or the texture you prefer. Makes about 1/2 cup. I usually triple this and sometimes use spinach for part of the basil, then freeze it in ice cube trays (without cheese, add when defrosted) and have a wonderful instant "flavor bomb" for pasta, to plop into soup for the last few minutes, spread on bread, etc. If you're not devoted to 0% fat, you can add 1-1 1/2 T. pine nuts or walnut pieces .. doesn't have to be much .. they're traditionally added almost as much for creamy texture as flavor. I'm not a tee-totaller with olive oil and add a little because I love the flavor, but if you never use it, you won't miss it. Pestos can be made out of most herbs, roasted red peppers, etc. >From: music_class@earthlink.net (Katja) FF archives >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 22.5 Total Fat 0.2g Sat Fat 0g Carb 3.3g Fib 0g Pro 2.6g Sod 149mg CFF 6.1% * Exported from MasterCook * Pesto #8 Recipe By :Luciano Pavarotti, Dinah! TV show Serving Size : 4 Preparation Time :0:00 Categories : Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Oz tomato paste 6 Oz Vegetable Broth 6 Oz Fatfree Parmesan Cheese 1 Teaspoon chili powder 1 Teaspoon garlic powder 1 Teaspoon basil 1/2 Teaspoon salt 1/4 Teaspoon cayenne pepper I believe pesto is just an uncooked sauce. Here is one I adapted years ago from's guest appearance on the many years ago, and guests have asked for repeat performances, it is so delish. Whir this in the blender while your spaghetti is cooking...quickly drain but DO NOT RINSE! and pour back into the pot. Add pesto and toss very well. The sauce is enough for four big dinner portions. It reheats well for lunches, too. >From: sylvia@itrc.on.ca (Sylvia Genders LeReverend) >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 196.9 Total Fat 1.2g Sat Fat 0.2g Carb 30.7g Fib 2.7g Pro 19.9g Sod 582mg CFF 5.1% * Exported from MasterCook * Pesto, Susan's Recipe By :Moosewood Restaurant Low-Fat Favorites--1996 Serving Size : 1 Preparation Time :0:00 Categories : Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup well-packed fresh basil leaves 1 Cup chopped tomatoes 1 garlic clove -- pressed or minced 1 Tablespoon toasted pine nuts 1/2 Tsp. salt Rinse and drain pasta leaves. In a blender or food processor, combine the basil, tomatoes, garlic, pine nuts, and salt and puree until smooth. You may need to stop several times to scrape the sides of the blender or processor with a rubber spatula. makes 1 cup per 1 oz. serving 13 calories .7 gram protein .7 gram of fat 1.6 gram of carbohydrate .1 gram saturated fatty acids .3 gram polyunsaturated fatty acids .2 gram monounsaturated fatty acids 0 mg cholesterol 135 mg sodium .3 gram total, dietary fiber >From: Eileen and Andrew Johnson - - - - - - - - - - - - - - - - - - - NOTES : I came across this recipe last summer and we really like it! In fact, I am going to make it for dinner tonight...Nummy! * Exported from MasterCook * Pineapple Coconut Rice Recipe By :Cooking Light (modified) Serving Size : 4 Preparation Time :0:35 Categories : Cajun, Creole, Carribbean Fruit Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 1 cup diced onion 1/2 teaspoon dried thyme 1/4 teaspoon ground black pepper 3/4 cup long-grain white rice 1 1/2 cups pineapple chunks in juice -- drained 1 cup water 1/2 cup chopped green onions 1/2 cup pineapple juice 2 tablespoons coconut flakes Heat olive oil in a large saucepan over medium heat. Add diced onion, thyme and pepper, and saute for 2 minutes. Add rice, and cook for 1 minute. Stir in the pineapple and remaining ingredients, and bring to a boil. Cover, reduce heat, and simmer 20 minutes or until rice is done and liquid is absorbed. >From: Joanne McAndrews - - - - - - - - - - - - - - - - - - - NOTES : These were part of dinner a few nights ago, and were absolutely delicious. * Exported from MasterCook * Pineapple, Cucumber And Mung Bean Sprout Salad Recipe By :Vegetarian Times Low-Fat and Fast, Spring/Summer 1998 Serving Size : 6 Preparation Time :0:20 Categories : Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups pineapple chunks in juice -- drained 1 medium cucumber -- seeded and diced 8 ounces mung bean sprouts 1 jalapeno -- seeded and minced 2 tablespoons lime juice 1/2 teaspoon cayenne pepper 2 tablespoons pineapple juice 2 tablespoons chopped fresh mint Place pineapple, cucumber, and bean sprouts in a large bowl. In a separate bowl whisk together remaining ingredients along with 1 tablespoon of chopped mint. Add to pineapple mixture and toss gently. Top with remaining mint and serve immediately or refrigerate before serving. >From: Joanne McAndrews - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato Salad, Slim Summer Recipe By :Pat Dailey, Tribune Staff Writer Serving Size : 8 Preparation Time :0:00 Categories : Potatoes Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds small red new potatoes 2 tablespoons seasoned rice vinegar Salt -- freshly ground pepper 2 tablespoons plain low-fat yogurt 1 tablespoon reduced-fat mayonnaise 1 1/2 teaspoons honey mustard 1 tablespoon fresh chives -- minced 1 tablespoon fresh tarragon -- minced 1. Cook potatoes in large pan of boiling water just until they can easily be pierced with tip of a sharp knife, 8 to 12 minutes. Drain. When they are cool enough to handle but still hot, cut in half and place in a large bowl. Toss with vinegar, salt and pepper and set aside to cool. 2. Mix yogurt, mayonnaise and mustard in a small dish. Add to potatoes along with herbs and mix lightly. Add additional salt and pepper to taste. Serve or chill until serving time. Nutrition information per serving: Calories ...... 120 Fat ........... 0.5 g Cholesterol ..... 1 mg Sodium ...... 19 mg Carbohydrates .. 23 g Protein .......... 5 g Preparation time: 10 minutes Cooking time: 8-12 minutes Yield: 8 servings. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Raspberry Beer Chicken Recipe By :Barbara Gollman and Kim Pierce in _The Phytopia Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 bottles raspberry beer or raspberry ginger ale -- divided use ---12 ounces each 4 minced shallots -- divided use 2 cloves garlic -- minced 4 (6-8 ounce) skinless chicken breast halves -- bone-in 1/2 teaspoon salt -- or to taste black pepper -- to taste olive oil spray 1 tablespoon walnut oil 2 teaspoons fresh rosemary leaves -- minced 1/2 cup tea, brewed -- strong* 1/2 cup fresh basil leaves -- chiffonade** Pre-Prep: Make tea (see note*). Mince shallots, garlic and rosemary; chiffonade basil (see note**). Mix 1 bottle of raspberry beer, 2 shallots and garlic in a medium non-reactive shallow container. Add the chicken breasts, salt and pepper. Marinate for at least 1 hour; if longer, refrigerate. Coat a large skillet with cooking spray and place over low heat. Add walnut oil, remaining shallots and rosemary; cook, stirring, until shallots are translucent, about 2 minutes. remove chicken from marinade and discard marinade. Adjust heat to moderate, add chicken to the skillet, meaty side down. Cook, uncovered, for 5 to 6 minutes, turning chicken once. When chicken is browned and shallots are golden, add 3/4 cup of raspberry beer, cover and simmer 10 minutes. Turn chicken, continue to simmer uncovered; liquid will reduce and darken in color. Gradually add remaining beer and reduce to about 1/43 cup. After about 5 minutes the sauce will look like a thick coating on the skillet. Add the strong tea to the skillet, boil until the remaining sauce has been reduced to about 1/2 cup and is dark and syrupy, about 1 or 2 more minutes. To serve, place chicken on serving plate, sprinkle with basil chiffonade and drizzle about 2 tablespoons of the sauce over each serving. Cook's Notes: "Make the effort to find raspberry beer (or raspberry ginger ale). combined with the strong, dark tea, it adds delightful raspberry notes to the sauce." TRIED: I made this at home with boneless, skinless chicken breast halves and shortened the cooking time a bit. It was just excellent!!! You can find the raspberry ginger ale in health food stores. * "To make strong tea, bring 1/2 cup water to boiling, add 1 tea bag and allow to stand for 5 minutes; remove bag before using." ** "Making Chiffonade of Basil: Wash and dry leaves. (A salad spinner works well.) Stack leaves, starting with the largest leaf on the bottom and finishing with the smallest one on top. Start at one long edge of the bottom leaf and roll tight, like a cigar. With a sharp knife, slice across the roll, making very thin slices, until all the basil is sliced." Each serving has approximately: Cals: 226; Total fat: 6.8 g; Sat fat: 1.3 g; Sodium: 368 mg; Chol: 80 mg; fiber: <1g; Calcium: 33 mg; Carbs: 10 g; Protein: 30 g. Source: Whole Foods Market class taught by author Barbara Gollman in Richardson, TX on 6/16/98. From _The Phytopia Cookbook_ by Barbara Gollman and Kim Pierce, (c)1998 by Phytopia, Inc, Dallas, TX. ISBN 0-9661875-4-7. Ordering information: (888) 750-9336, or online at www.phytopia.com. Adapted to MasterCook and posted, with author's permission, to MC-recipe and Eat-lf Lists on 7/15/98 by TSL. >From: Paul & Terri Law - - - - - - - - - - - - - - - - - - - NOTES : These recipes were prepared in the class (and I have made them at home since...yum!)