* Exported from MasterCook * Semolina Linguine With Simple Marinara Sauce Recipe By :The Best Pasta Machine Cookbook Ever Serving Size : 4 Preparation Time :0:00 Categories : Pasta Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound semolina pasta 2 tablespoons olive oil 2 cloves garlic crushed through a press 3 cans diced tomatoes with juices -- 14.5oz 1/2 teaspoon salt 1/2 teaspoon fresh ground pepper 1/4 cup chopped parsley 1/4 cup fresh basil grated parmesan cheese In a large saucepan, heat the oil. Add the garlic and cook over medium heat, stirring, for 1 minute. Add the tomatoes with their juices, salt and pepper. Bring to a boil, reduce the heat to medium low and simmer, partially covered, until slightly reduced, about 25 minutes. Cook pasta. Drain in a colander. Toss the pasta with the sauce, parsley and basil. Sprinkle with cheese and serve. >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : Calories: 519.8 (15.8% from fat) Fat: 9.1g Cholesterol: 0mg Carbohydrate: 93.3g Fiber: 4.7g Sodium: 292mg * Exported from MasterCook * Shrimp Chowder Recipe By :Salt Lake Tribune Serving Size : 6 Preparation Time :0:00 Categories : Fish & Seafood Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups Potatoes -- diced 3/4 Cup Onion -- Chopped 1/4 Cup Celery -- Finely Chopped 1 1/2 Cups Water 1 Tsp Salt Fresh Ground Pepper 2 Cups Evaporated Skim Milk 8 Ounces Shrimp -- uncooked 1 Tbsp Parsley -- Minced Bring potatoes, onion, celery, water, salt and pepper to a boil in a large saucepan. Reduce heat, cover and simmer about 10 minutes. Add milk and shrimp and continue to simmer a few minutes longer, or until shrimp turn pink. Ladle into soup bowls; sprinkle with parsley. >From: Reid >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 126.9 Total Fat0.9g Sat Fat 0.2g Carb 14.6g Fib 0.7g Pro 14.8g Sod 592mg CFF 6.4% * Exported from MasterCook * Shrimp Scampi Over Linguini Recipe By :Ladies' Home Journal - Jan. 1995 Serving Size : 4 Preparation Time :0:20 Categories : Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Teaspoons cornstarch 8 Ounces clam juice -- divided 2 Teaspoons olive oil 1 Pound shrimp -- peeled and deveined 1 Tablespoon garlic -- minced 1/2 Teaspoon crushed red pepper 1/4 Teaspoon salt 1/4 Cup white wine 1 Pinch thyme 1 Pound linguini -- cooked 1/4 Cup parsley -- chopped 1/4 Teaspoon lemon peel -- grated 1 Cup plum tomatoes -- seeded and sliced 1. Stir cornstarch into 1/4 cup clam juice in cup; set aside. Heat oil in nonstick skillet over medium-high heat until shimmering. Add shrimp, garlic, red pepper, and salt; cook, stirring, until shrimp begin to turn pink, 2 to 3 minutes. Remove shrimp. 2. Add wine, remaining clam juice and thyme to skillet; bring to boil. Stir in cornstarch mixture and return to boil, stirring; boil 1 minute. Return shrimp to skillet; cook until heated through, 1 minute. toss with linguini, parsley and peel in bowl; top with tomatoes. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 624.5 Total Fat 6.3g Sat Fat 0.9g Carb 97.9g Fib 3.6g Pro 39.2g Sod 558mg CFF 9.4% * Exported from MasterCook * Soup Bean Mix, World's Best Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Holidays & Gifts Homemade Mixes Legumes Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound navy beans 1 pound great northern beans 1 pound pinto beans 1 pound red beans 1 pound soybeans 1 pound yellow split peas 1 pound green split peas 1 pound black eyed peas 1 pound lentils 1 pound large lima beans 1 pound baby lima beans 1 pound pearl barley Makes 40 Pkgs. Each pkg. contains 2 cups Combine all the ingredients in a large pan or bowl. Measure out 2-cup gift packages and store in airtight containers >From: MOMnAaron@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Here's a good soup mix that I usually assemble when I buy my beans in bulk. When displayed in a beautiful container or glass jar, they make wonderful gifts. Often, I assemble gift baskets with various soup mixes, beverage mixes, bread/muffin mixes, and choose between soup mugs or baking pans.They are always received with warm happy smiles! * Exported from MasterCook * Sourdough Starter #5 Recipe By :http://www.deter.com/flora/mxp/favor/190.html Serving Size : 1 Preparation Time :0:00 Categories : Breads Condiments & Seasoning Information, Tips, Misc. Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package dry yeast 1 1/2 cups warm water 2 teaspoons sugar 1 1/2 cups flour In a nonmetal crock mix yeast, water, sugar and flour. Cover and let rise for 12 hours. >From: "Carol" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sourdough Starter #6 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Breads Condiments & Seasoning Information, Tips, Misc. Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups warm water -- (about 100-105 degrees) 4 cups flour 2 1/2 tsp. active dry yeast -- (optional) Get a container for the starter. Crockery is best, but just about anything can be used, except metal. Try to get something with a lid. Mix flour and water (and optionally yeast). Let the starter sit (uncovered or loosely covered) in a warm place until bubbly and sour, about 3-5 days. If you do a lot of bread baking, there will probably be enough yeast spores floating around your kitchen so that the added yeast isn't needed. The less yeast you add to the starter, the more ``authentic'' the flavor. If the starter starts turning orange or green, throw it away. After the starter is ready, it can be used immediately. Try to use some of the starter once every few days, or it will start to die. The starter can be refrigerated to last indefinitely (use at least every other week). Make sure the starter is at room temperature before using. After using some of the starter, replenish what you take with equal amounts of warm water and flour. Let the starter sit until nice and bubbly before using again. Usually, the first starter made will need a while to ``come up to strength.'' >From: jaclyn@itexas.net (Jack Dickson) - - - - - - - - - - - - - - - - - - - NOTES : Here is a recipe to make your own starter. It takes a little patience but the rewards are worth it. * Exported from MasterCook * Southwest Bean Salad Recipe By :Press-Enterprise: Orlando Ramirez Wed, 07/08/98 Serving Size : 4 Preparation Time :0:00 Categories : Legumes Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 15 ounces cooked kidney beans -- drained 1/2 cup whole kernel corn 1/2 cup jicama -- sliced 1/2 cup bell pepper -- chopped 1 medium tomato -- sliced 1/2 cup low-fat vinaigrette dressing In a bowl, combine ingredients; mix well. Serve with torn lettuce greens or cooked, diced chicken, if desired. Recipes from project LEAN: Lowfat Eating for America Now, sponsored by the California Nutrition Network. McRecipe: pHannema@wizard.ucr.edu [PER SERVING: 202 cals, 4g fat or 16% of the calories] >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spinach Couscous Recipe By :Chicago Tribune (modified) Serving Size : 6 Preparation Time :0:10 Categories : Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups water 1/2 teaspoon ground red pepper 10 ounces couscous 10 ounces frozen chopped spinach -- thawed and drained Heat water and pepper to a boil, either in microwave or on stovetop. Pour over couscous. Cover and let stand until liquid has been absorbed, about 5 minutes. Add spinach and fluff with fork. >From: Joanne McAndrews - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spinach Ravioli With Summer Vegetables Recipe By :Irena Chalmers* in Modern Maturity Jul-Aug 1998 Serving Size : 6 Preparation Time :0:00 Categories : Italian Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 18 ounces spinach ravioli filled with spinach and lowfat ricotta 1 cup fresh peas -- shelled 1 cup asparagus tips 2 cups broccoli florets 1 small green zucchini -- halved lengthwise -- and 1/4-inch sliced 1/2 pound string beans 1/2 pound sugar snap peas 6 ounces basil pesto -- *see below -- 6-7 oz container 1 cup grated Parmesan cheese -- divided tortellini, spinach-filled Cook the ravioli in a large saucepan of boiling salted water. Drain and place in a large bowl. In the meantime steam all the vegetables. Add the vegetables to the ravioli and toss with the pesto. Sprinkle with half a cup of Parmesan cheese. Serve the mixture hot or at room temperature. Pass around the remaining cheese. PAT'S NOTES: Grate 3/4 cup fresh Parmesan. Shave the rest. The chips of cheese are an attractive way to serve this green dish. Substitute a combination of tortellini and fettuccine; vary the size of the pasta. Garnish with raw bell pepper: red and yellow for highlights. [PER SERVING (using store bought *PESTO* -- basil, cheese, pine nuts, oil: 446cals, 25g fat or 49% of the calories, 802mg sodium] For a LF PESTO See the pesto in "Cilantro Pesto, Spicy or Sweet Green Rice" by Curtis Akins. --patH (phannema@wizard.ucr.edu) AUTHOR'S NOTE: "I think I've made this dish more often than any other. It always makes everyone happy and contented. You can choose any vegetables that are in season, but I like to select all greens ones." --Irena Chalmers, author of "Cooking in Clay," "An Edible Christmas (A Treasury of Recipes for the Holiday)," and "American Bistro." >From: Kitpath - - - - - - - - - - - - - - - - - - - NOTES : idea: Serve with mixed berries with melon chunks. PESTO: Instead of oil, Aikens has used juice, broth, wine, water, etc to suspend pureed basil. * Exported from MasterCook * Steamed Chinese Vegetables Recipe By :Vegetarian Times Low-Fat and Fast, Spring/Summer 1998 Serving Size : 3 Preparation Time :0:20 Categories : Oriental Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons low sodium soy sauce 1 teaspoon sugar 1/2 teaspoon sesame seeds 1 clove garlic -- minced 2 cups Chinese cabbage -- (Napa), chopped 2 stalks bok choy -- thinly sliced 1 cup mung bean sprouts 8 cherry tomatoes -- sliced in half In a 2 quart casserole, blend soy sauce, sugar, sesame seeds and garlic. Stir in Chinese cabbage and bok choy. Cover; microwave on high for 4 to 5 minutes or until crisp-tender, stirring once. Stir in bean sprouts and tomatoes. Cover; microwave on high for 1 to 2 minutes or until bean sprouts are crisp-tender. Makes 4 servings. >From: Joanne McAndrews - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stuffed Pattypans, Rosaly's Recipe By :Yankee Magazine Serving Size : 6 Preparation Time :0:00 Categories : Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 small pattypan squash -- about 3 inches wide on flat side 1 cup chopped onion 1 teaspoon olive oil 1/2 cup chopped parsley 1/4 cup chopped fresh oregano 1/2 teaspoon salt 1/2 teaspoon paprika 1/4 cup egg beaters(r) 99% egg substitute 1 cup dry bread crumbs 1 cup lowfat cheddar cheese -- shredded ------Topping------- 2 tablespoons reduced-calorie margarine 1/2 cup lowfat cheddar cheese -- shredded 1/2 cup dry bread crumbs Heat oven to 350 degrees. Cut a thin slice from the ends of the squash so they will stand up. Save slices. Hollow out squash, leaving a 1/2 inch shell. Chop middles with reserved bottom slices and set aside. Place prepared shells, hollow side down, on a flat sheet and bake 20 minutes. While shells bake, saute onion in olive oil until translucent, raise heat, add squash and cook, stirring frequently, until free moisture is gone and mixture is about 1/4 the original volume. Stir in herbs and seasonings and remove from heat. Allow to cool slightly, then add egg, crumbs and cheese. Fill squash with mixture and add topping. Lightly film a baking dish with water and arrange squash in the dish, keeping them well separated, and bake 20 to 30 minutes or until cooked through, brown and crisp on top. Serves 6 as a side and 3 as main dish servings. >From: Katherine Levya Rodman - - - - - - - - - - - - - - - - - - - NOTES : Here is our favorite patty pan recipe. Goes great with grilled chicken or just by itself. WW points = 4 * Exported from MasterCook * Stuffed Zucchini, Chuck's Recipe By :Chuck S., Moreno Valley, CA 7/22/93 Serving Size : 8 Preparation Time :2:00 Categories : Legumes Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Anasazi beans -- soaked overnight 1/2 cup brown rice 1/2 cup wild rice 4 cups water 1 pound zucchini squash -- (1 large) reserved seeds and pulp 5 dates 1 stalk celery parsley 1 small Italian zucchini 1 carrot 1 green onion 1 roma tomato -- with juice 1 tablespoon curry powder 1/4 teaspoon mace 1 teaspoon honey 1/8 teaspoon cinnamon -- or more salt and pepper -- to taste 1/2 cup Monterey jack cheese -- grated Cook the Rice and Beans together in the water (bring to a boil; cover, reduce heat, simmer 35-45 mins). Stir occasionally and add water as needed. Cut the ends off the zucchini; cut in half lengthwise. Scoop out the seeds and pulp, chop and transfer to a medium mixing bowl. Cut, chop or dice the other vegetables to a coarse slaw. Check the refrigerator for odds and ends.You might add some apple; a leek instead of the spring onion. Skip the tomato and add red bell pepper for color. Crunchy jicama or the bite of a radish -- be creative. --Chuck, 1996 Mix the spices together in a separate bowl and toss HALF the blend with the vegetable slaw. Add the rice and beans to this mixture and stir to blend. Taste, adjust with salt and pepper. Prepare an oblong baking pan (line with foil, or spray). Mound the stuffing into each zucchini "boat." Extra stuffing can be scattered between the boats; this 'extra' may need water during baking. Sprinkle with grated cheese. Sprinkle top with the remaining HALF of the spices (a sifter works well). BAKE 350F for 30 minutes. Turn off heat and cover. Go to the party. Keep it warm but don't overcook: the big zucchini is hollowed out yet what pulp remains should be firm. Pat's note: Use foil, especially in arid climates: it retains/recaptures moisture. [PER SERVING: 193 cals, 3g fat or 14% of the calories] VARIATION: (1997) Combine Jasmine rice, brown basmati rice, and wheat berries; black beans and white corn kernels (roasted). (1998) Roasted beets and turnips, diced; with grilled white corn kernals, cumin and a little bottled mole. >From: Kitpath - - - - - - - - - - - - - - - - - - - NOTES : Subtitle: The Really Big Zucchini Chuck Made for Ann's Graduation The zucchini was large enough to be seeded and cored with an ice-cream scoop. Anasazis are in the white bean family; they're small, speckled (red and white) and meaty. Substitute pintos or pinks (for color) or and bean (for protein). * Exported from MasterCook * Sun Dried Tomato Pesto Recipe By :Cooking Light, Sept. 1995, page 104 Serving Size : 32 Preparation Time :0:05 Categories : Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Ounces sun-dried tomatoes -- (2-1/2 cups) packed without oil 3 Cups boiling water 2 Tablespoons pine nuts -- toasted 2 Large garlic cloves 2/3 Cup basil leaves -- (1-1/2 bunches) 2 Tablespoons grated fresh Parmesan cheese -- (1/2 ounce) 1/4 Cup fresh flat-leaf parsley leaves 3 Tablespoons dry white wine Combine tomatoes and boiling water; let stand 1 hour or until softened. Drain tomatoes, reserving 1/2 cup liquid. Drop pine nuts and garlic through food chute with food processor on, and process until minced. Add tomatoes, basil, cheese, and parsley; process until minced. With processor on, add reserved 1/2 cup tomato liquid and wine through food chute, and process until well-blended. Spoon pesto into a zip-top heavy-duty plastic bag, and store in refrigerator. Yield: 2 cups (serving size: 1 tablespoon). >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 19.8 Total Fat 0.5g Sat Fat 0.1g Carb 3.3g Fib 0.7g Pro 1.1g Sod 118mg CFF 20.5% * Exported from MasterCook * Tahitian Squash And Green Bean Pasta With Sundried Tomatoes Recipe By :Hanneman / 1998 July Serving Size : 2 Preparation Time :0:30 Categories : Grains & Cereals Pasta Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/8 ounce dried tomatoes -- rinsed -- 4-small halves 1/2 cup boiling water 1/4 teaspoon grated orange rind 1 pinch red pepper flakes 1/2 teaspoon low sodium soy sauce 1/2 teaspoon mushroom soup base concentrate 1/2 teaspoon tarragon mustard 4 cloves minced garlic -- may be doubled 1 teaspoon extra virgin olive oil water -- as needed ***WINTER SQUASH*** 1 1/2 cups Tahitian squash cubes 1 tablespoon balsamic vinegar ***PASTA POT*** 1/3 pound green beans -- ends trimmed -- and cut into 1+1/2-inch lengths 4 ounces thin spaghetti -- broken in half ***ADDITIONS*** olive oil spray 2 tablespoons diced red onion 1 tablespoon tiny pine nuts 1 tablespoon fresh basil leaf -- cut into thin strips 2 tablespoons cooked wheatberries brown rice or wheat germ -- optional black pepper Asiago Cheese -- optional 1. Rinse the tomato chips free of sand. Soak to in a mixture of hot water, orange zest, red pepper flakes and soy sauce. When plump, remove tomatoes and coarsely chop. Add mushroom base, garlic, tarragon mustard, olive oil and enough hot water to the soaking liquid to get 2/3 cup sauce. Note: we doubled the garlic. 2. Peel squash and cut into cubes. Steam or microwave until fork tender but not soft. Set aside to cool a few minutes; drain well, then splash with the balsamic vinegar; toss to coat the cubes. These vegetables may be prepared hours in advance. Allow time for these ingredients to warm before stirfrying. 3. Cook beans in a large pot of boiling water for 3 minutes. Add the pasta and cook until Al Dente, about 3 or 4 minutes. Drain. 4. Meanwhile, saute the onion in a skillet or flat bottom wok prepared with olive oil spray. When soft, add the nuts, and toast over medium heat until the nuts are golden brown. Add the squash, basil and chopped sundrieds; stirfry until the squash is heated through a starting to brown. Add the soaking liquid mixture and heat, stirring, until you smell mildly cooked garlic. Add the wheatberries, if using; stir to toss. Add the drained pasta and green beans. Season with a generous grinding of black pepper. Offer grated Asiago or Parmesan Cheese. McRecipe by Pat (pHannema@wizard.ucr.edu) [PER SERVING: 310 cals, 6g fat or 16% of the calories; 182mg sodium] REVIEW: After a very hot day and car trouble, we needed comfort food fast. Pasta! This meal took two of us 30 minutes to prepare. Squash in the summer was a real treat and the colors were fun. The nuts and wheatberries added protein to the vegetarian meal. We got Tahitian squash -- a sweeter, darker, thinner, curvy version of the butternut -- and the fresh green beans from the local farmer's market. Mushroom soup base made by Better than Bouillon. >From: Kitpath - - - - - - - - - - - - - - - - - - - NOTES : Here's another quick pasta with fresh green beans.. this one used a winter squash, like butternut. Tested. If you keep cooked brown rice or wheat berries in your freezer, toss some in this dish to add protein. ps - we used lots of garlic!-) * Exported from MasterCook * Tangy Cucumber Salad Recipe By :Vegetarian Times Low-Fat and Fast, Spring/Summer 1998 Serving Size : 6 Preparation Time :0:15 Categories : Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups nonfat plain yogurt 1/2 teaspoon minced garlic 1/2 teaspoon dried dill weed 1/2 teaspoon dried mint flakes 1 large cucumber -- grated Mix together all ingredients. Refrigerate for 30 minutes to 1 hour before serving. >From: Joanne McAndrews - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Three Bean Salad Recipe By :WW Magazine Nov/Dec '97 Serving Size : 12 Preparation Time :2:00 Categories : Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can green beans -- drained, 16 oz no-salt-added 1 can wax beans -- drained, 16 oz 1 can kidney beans -- drained, 16 oz 1 cup chopped green bell pepper 2/3 cup chopped green onions 2/3 cup apple juice 1/3 cup cider vinegar 2 teaspoons sugar 1/2 teaspoon pepper 1/4 teaspoon dry mustard 1/4 teaspoon paprika 1/8 teaspoon dried oregano 1. Combine first 5 ingredients in a large bowl, and toss gently. 2. Combine apple juice and next 6 ingredients in a small jar; cover tightly, and shake vigorously. Pour vinaigrette over salad; toss gently. Cover and chill at least 2 hours. Yield: 12 Servings (serving size: 1/2 cup) Selections: 1FR/V, 30 C; POINTS: 1 Per Serving: Cal 55(5% from fat); Pro 2.8g; Fat 0.3g(sat 0); Carb 11.3g; Fib 1.8g; Chol 0mg; Iron 1.4mg; Sod 56mg; Calc 25mg. MC Formatted by Sue B 11/97 >From: "Koula Smith" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tomato Basil Pesto Recipe By :Cooking Light, Jul/Aug 1994, page 122 Serving Size : 6 Preparation Time :0:05 Categories : Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup chopped unpeeled tomato 1 Cup firmly packed fresh basil 1/2 Cup firmly packed fresh flat-leaf parsley 2 Teaspoons fresh thyme 1/4 Teaspoon salt 1 Clove garlic -- minced 2 Tablespoons olive oil Position knife blade in food processor bowl, and add first 6 ingredients. Process until smooth. With processor running, slowly add olive oil through food chute. Process mixture until well blended. Yield: 1 cup (serving size: 2-1/2 tablespoons). >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : NOTE: When served with pasta, the %CFF fall under 30%. * Exported from MasterCook * Turkey And Ham Tetrazzini Recipe By :web Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Meats Pasta Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 mushrooms -- sliced 2 cans low fat cream of mushroom soup -- or 1 can soup mixed with 1 can skim milk 1/2 tsp. thyme 1/4 tsp. basil 1/8 tsp. white pepper 2 tablespoons. sherry -- or sherry extract 1 cup. cubed cooked turkey 1 cup. cubed cooked ham 2 tablespoons. roasted red peppers -- chopped -- or pimentos 5 black olives -- sliced 6 oz. spaghetti -- broken into 2" -- pieces and cooked 2 tablespoons. grated parmesan cheese In medium non-stick skillet, saute mushrooms. Meanwhile, in a medium bowl whisk soup (or soup and milk), thyme, basil, white pepper and sherry. Stir in turkey, ham, peppers, olives, mushrooms and pasta. Coat a 2 qt. baking dish with non-stick spray. Pour in tetrazzini. Top with Parmesan. Bake at 350F until hot and bubbly, 25-30 minutes. Makes 6 servings. --- fat and calories reduced by: - reducing the amount of Parmesan cheese from 1 cup to 2Tbs. - reducing the amount of olives from 1 cup to 2 Tbs. (I omitted them) - eliminating the egg yolk - eliminating the butter - replacing the whole milk and chicken broth with low fat cream of mushroom soup Before After Calories 369 177 Fat (g) 23.9 3.9 % cal. fr. fat 57% 19% Cholesterol (mg) 127 33.2 >From: Patricia Williams - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetable Stew #2 Recipe By :Sue Serving Size : 4 Preparation Time :0:10 Categories : Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons water 1 Cup zucchini -- thinly sliced 1 1/4 Cups yellow squash -- thinly sliced 1/2 Cup green bell pepper -- cut into 2" strips 1/4 Cup celery -- cut into 2" strips 1/4 Cup onion -- chopped 1/2 Teaspoon caraway seed 1/8 Teaspoon garlic powder 1 Medium tomato -- cut into 8 wedges Add first 6 ingredients to a heavy nonstick skillet over medium heat. Cover and cook 4 minutes, or until vegetables are just tender. Add remaining ingredients, reduce heat to low, cover, and cook another 2 minutes. POINTS: 0 MC Formatted by Sue B 3-29-98, submitted to WW forum 3-29-98. >From: "Koula Smith" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Veggie Beef Macaroni Bake Recipe By :Press-Enterprise: Orlando Ramirez Wed, 07/08/98 Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound extra-lean ground beef, 10%-fat 1/2 cup elbow macaroni 32 ounces lowfat spaghetti sauce -- purchased 16 ounces frozen mixed vegetables OR broccoli 2 cups chopped onion 1 teaspoon garlic powder Crumble beef into shallow, wide 3-quart microwave-safe baking dish that has a microwave-safe cover. Microwave uncovered on HIGH for 5 minutes. Stir beef. Be sure beef is a brown-gray color, not pink. Move pink pieces to the center by stirring. Continue microwaving until all beef has turned brown-gray. Drain fat. Add macaroni and spaghetti sauce to dish. Stir together. Cover with lid and microwave on HIGH for 15 minutes. Open lid away from you, so steam doesn't burn you. Stir in frozen vegetables, onion and garlic powder. Cover and microwave on HIGH for 10 minutes. Makes 6 servings. Recipes from project LEAN: Lowfat Eating for America Now, sponsored by the California Nutrition Network. McRecipe: pHannema@wizard.ucr.edu [PER SERVING: 330 cals, 14g fat or 37% of the calories] >From: Kitpath - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Walnut Mint Bulgur Recipe By :Barbara Gollman and Kim Pierce in _The Phytopia Serving Size : 4 Preparation Time :0:00 Categories : Burgers & Loaves Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups apple juice -- or water 1/2 teaspoon salt 1 cup bulgur wheat 1 large shallot -- finely minced 2 tablespoons fresh mint -- minced 2 teaspoons walnut oil -- OR ---extra virgin olive oil 2 tablespoons chopped walnuts -- toasted (see *Notes) freshly ground black pepper Pre-prep: Mince shallot and mint; chop and toast walnuts (see *Notes). Bring juice or water and salt to a boil in a small saucepan. Stir in bulgur, reduce heat; cover and cook over low heat until liquid is absorbed, about 10 to 12 minutes. Transfer bulgur to a serving bowl, fluff with a fork and cool completely. Stir in shallot, mint, oil and toasted walnuts. Season to taste with salt and pepper. *Note on Toasting Nuts or Seeds: "Preheat oven to 400 degrees F. Evenly spread nuts or seeds over the bottom of a baking pan. Check after 5 minutes and shake or stir. If nuts are just starting to color, leave about 12 minutes more, until golden. Remove nuts from pan immediately, or they will continue cooking. Toasted seeds and nuts may be frozen in zip-top bags for several months. You can also toast them in a small skillet over medium heat, shaking the pan occasionally" (p. 17). Cook's Notes: Serve this on your own main-dish salads or with grilled meats such as pork or lamb. [Also excellent served with the Raspberry Beer Chicken.] Each serving has approximately: Cals: 197; Total fat: 4.2 g; Sat fat: 0.5 g; Sodium: 303 mg; Chol: None; Fiber: 6.6 g; Calcium: 21 mg; Carbs: 37 g: Protein: 5 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. Orders at 1 (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 : This is GREAT picnic food!!! These recipes were prepared in the class (and I have made them at home since...yum!) * Exported from MasterCook * Yakisoba Stir Fry, Kris' Recipe By :Kris Young Serving Size : 8 Preparation Time :0:00 Categories : Oriental Pasta Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tbsps vegetable oil 2 skinless boneless chicken breast halves -- sliced 1/8" thick 6 cup broccoli spears -- cut into flowerets 1 lb mushrooms -- sliced 6 cup frozen mixed vegetables stir fry variety 15 ozs soba noodles 2 tbsps peanut sauce 3 tbsps chili sauce Heat oil in wok until very hot. I use part vegetable oil, part Mongolian Fire Oil (can be found in the Chinese food section of your supermarket). Slice chicken breasts into diagonal strips about 1/8" to 1/4" thick. It helps to have the chicken breasts partially frozen when cutting. Add chicken to hot oil and stir fry for a few minutes, tossing occasionally. Meanwhile, cut a large bunch of broccoli into flowerets. I also use part of the stalk, cutting into thin diagonal slices. Remove cooked chicken and set aside in bowl. Add broccoli to wok. Broccoli can be stir fried in remaining oil/chicken juices. Stir fry for 3-4 minutes, stirring occasionally. Add sliced mushrooms, frozen stir-fry vegetables, and a little water to steam the veggies, stir to mix, and put wok cover on. Meanwhile, prepare Yakisoba noodles for adding to mixture. I buy the fresh yakisoba noodles, found in the produce department (usually by the tofu, etc.). In this recipe I use 15 oz, or two packages. Pierce the inner cellophane bags a few times with a knife or fork and microwave each bag for 1 minute. Let stand to cool slightly. These packages also come with little packets of seasoning. I like the Hot and Spicy variety. Mix the seasoning with a little water and cornstarch in a bowl and set aside. While this is going on, be stirring your vegetables from time to time, replacing the lid after each time. After a few minutes of steaming, remove lid, add the cooked chicken, yakisoba noodles, seasoning mix, bottled peanut sauce, and chili sauce with garlic (again, can be found in the Chinese food section). Toss all to mix thoroughly, and enjoy. The addition of the Mongolian Fire Oil and the chili sauce make this dish spicy (the way I like it!), so if you prefer tamer food, omit one or both ingredients, or use less, depending on your tastes. For a less-spicy variation, you could use plum sauce. For an added treat, sprinkle each serving lightly with toasted sesame seeds. If this is done right, your vegetables will be cooked but crisp, not soggy. One 1-1/2-cup serving equals 6 Weight Watchers points. >From: krisy@womansjournal.com (Kris Young) Per serving: 361 Calories; 6g Fat (15% calories from fat); 20g Protein; 64g Carbohydrate; 13mg Cholesterol; 526mg Sodium - - - - - - - - - - - - - - - - - - - NOTES : I've been puttering with this concoction for some time now, and I've finally put it to paper, as I wanted to calculate my Weight Watchers points for it. It's hot, quick, low-fat, and full of yummy veggies. Thought since I finally wrote it down I'd share it. * Exported from MasterCook * Zesty Broiled Chicken Recipe By :Healthy Meals in Minutes Serving Size : 4 Preparation Time :0:00 Categories : Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 pounds skinless boneless chicken breast 2 tablespoons fresh lemon juice 1 1/2 teaspoons chopped fresh rosemary -- or 1/2 tsp dried 1/8 teaspoon black pepper 1 clove garlic -- crushed 3 tablespoons dijon mustard Preheat the broiler. Line a broiler pan with foil. Arrange the chicken quarters on prepared pan, bone side up. Sprinkle with lemon juice, chopped rosemary, pepper and garlic. Broil chicken 6 inches from heat until lightly browned, about 10 to 15 minutes. Turn the chicken. Broil until lightly browned and juices run clear when chicken is pierced with the tip of a knife, about 15 to 20 minutes. Remove pan from oven; coat the chicken evenly with mustard. Return to broiler and cook until golden brown, about 2 minutes. Place chicken on a serving platter. Garnish with lemon wedges and rosemary sprigs. >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : Calories: 326.6 (10.1% from fat) Fat: 3.5g Cholesterol: 165mg Carbohydrate: 3.2g Fiber: .1g Sodium: 455mg * Exported from MasterCook * Zucchini With Fresh Herbs Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup Vegetable stock 1/3 cup Red onion -- minced 3 Garlic cloves -- minced 2 cup Tomatoes -- diced 2 cup Zucchini -- sliced 1/2 cup Yellow bell pepper -- minced 1/2 t Oregano -- minced 1 tablespoon Basil -- minced In a large skillet, over medium heat, heat the stock until it simmers. Add onion & saute for 3 minutes. Stir frequently. Add garlic, tomatoes, zucchini & pepper. Cover & cook until the zucchini is soft, 5 minutes. Add herbs: cook uncovered for 3 minutes. Serve warm or cold with a good home-made bread for a lunch. (1 WW point) >From: "Koula Smith" - - - - - - - - - - - - - - - - - - -