* Exported from MasterCook * Cranberry Couscous Salad Recipe By :The Flavorful Seasons Cookbook, by Robyn Webb Serving Size : 6 Preparation Time :0:00 Categories : Pasta Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup couscous 2 1/2 cups boiling water 1 cup dried cranberries 2 cups diced carrot 1 cup diced celery 2 tablespoons walnuts -- toasted and chopped 1/2 cup apple juice -- unsweetened 2 tablespoons orange juice -- or grapefruit juice, or chicken broth 1 tablespoon honey 1 tablespoon fresh lemon juice 1 Pinch salt Rehydrate the dry couscous in 1-1/2 cups of the boiling water. Let couscous stand for 5 to 10 minutes until water is absorbed. rehydrate the dried cranberries in the remaining boiling water. Let stand for 10 minutes and drain. Combine the rehydrated couscous and drained cranberries with the carrot, celery, and walnuts in a large salad bowl. Whisk together the remaining ingredients and pour over the salad. Chill for several hours before serving. Makes 6 (1 cup) Servings. Description: "Here's another great salad using fiber-rich grain and dried cranberries." Source: "http://www.practicalkitchen.com/cgi-bin/dir/jump.cgi?ID=1463" S(Formatted by Whome40@aol.com Aug 2000): "" The Flavorful Seasons Cookbook, by Robyn Webb, $14.95, American Diabetes Association, (1-800-232-6733) - - - - - - - - - - - - - - - - - - - NOTES : Original recipe called for 2 tbsp canola oil. I changed it to orange juice, etc. This is the NA for the original recipe. * Exported from MasterCook * Cranberry Streusel Coffee Cake Recipe By :Eating Well Magazine Website Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***Streusel*** 1/2 cup packed brown sugar 2/3 cup white flour 1/2 teaspoon ground cinnamon 2 tablespoons apple juice, frozen concentrate -- thawed 1 tablespoon canola oil ***Cake*** 16 ounces pear halves in light syrup -- drained 1 tablespoon butter 1 cup sugar 1 large egg 1 large egg white 1 tablespoon canola oil 1 tablespoon vanilla extract 2 1/4 cups cake flour -- unsifted 1 teaspoon baking powder 1 teaspoon baking soda 1/2 teaspoon salt 1 cup nonfat plain yogurt -- or nonfat sour cream 12 ounces cranberries -- (3 cups) To Make Streusel: 1. In a medium bowl, stir together brown sugar, flour and cinnamon. Sprinkle in apple juice concentrate and oil and blend with a fork or your fingers until crumbly. To Make Cake: 1. In a food processor or blender, puree pears. Transfer to a wide saucepan and cook over medium-low heat, stirring almost constantly, until reduced to 1/2 cup, 8 to 10 minutes. Transfer to a large bowl and let cool completely. 2. Preheat oven to 350 degrees F. Lightly oil a 9-by-13-inch baking dish or coat with nonstick cooking spray. In a small saucepan, melt butter over medium heat. Cook, swirling the pan, until the butter turns a light nutty brown, about 60 seconds. Whisk into the pear puree. Add sugar, egg, egg white, oil and vanilla, whisking until smooth. 3. Sift together flour, baking powder, baking soda and salt; add to the pear mixture alternately with yogurt or sour cream. 4. Spread half of the batter in the bottom of the prepared pan. Top with cranberries, then the remaining batter. Sprinkle streusel over the top. Bake for 40 to 45 minutes, or until a cake tester inserted in the center comes out clean. Serve warm. Serving size (1 square) According to the Website: Per serving: 284 Calories; 4g Fat; 225mg Sodium, 21mg Cholesterol, ?g Fiber Weight Watcher Points: 6 Using MC nutritional analysis to get fiber grams: 1.9g Fiber Weight Watcher Points: 6 M.C. formatted by Dina on 11/13/98. Submitted by Dina on 11/14/98 to the W. W. Forum. From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cream Of Portobello Mushroom Barley Soup Recipe By :Smart Crockery Cooking Serving Size : 4 Preparation Time :0:00 Categories : Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces portobello mushrooms -- chopped into 1/2" cubes 1 medium onion -- minced 1 teaspoon margarine -- tub style 28 ounces fat-free beef broth -- (2-14 ounce cans) 1/4 cup dry sherry 1/4 cup barley 1/4 teaspoon dried sage 1/8 teaspoon garlic powder 1/8 teaspoon white pepper 12 ounces evaporated skimmed milk -- (1 can) fresh snipped parsley for garnish Saute the mushrooms and onions in the margarine in a nonstick skillet over medium high heat, 4-5 minutes. Transfer the vegetables to an electric slow cooker. Stir in the broth, sherry, barley, sage, garlic and pepper. Cover and cook on LOW until the barley is tender, 6-8 hours (on HIGH, 4-6 hours). Stir in the milk and cook until hot, 15-30 minutes. Divide the soup among 4 bowls and garnish each serving with the parsley. Makes 4 servings S(Shared by): "Betty Copeland on the RecipeLu Digest 7/29/00 (MC formatted by hdeacey) 8/6/00" - - - - - - - - - - - - - - - - - - - NOTES : Uses: 3 1/2 - 4 quart cooker Cooks Notes: Eight ounces of white button mushrooms, which are less meaty in texture and flavor, can replace the portobellos. Recipe from Smart Crockery Cooking and sent to you by Betty Copeland (This is a terrific soup thanks Betty for sharing I have put it into the MC format and added the WW points, we loved this soup. Helen D.) As per MC Calories 168, Fibre 3, Fat 2 WW Points = 3 This is a very rich soup, we really enjoyed this one! helen * Exported from MasterCook * Creamy Cantaloupe And Honey Dressing Recipe By :Dr. Thom Ris, Palm Springs Diet Serving Size : 12 Preparation Time :0:00 Categories : Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup cantaloupe 1/2 cup plain or vanilla low-fat yogurt 1 tablespoon honey Put the cantaloupe into to a blender or food processor and process until smooth. Add the yogurt and honey and stir until blended. Refrigerate, covered, up to 1 week. Stir before using. Serving Ideas : For fruit and green salads. Makes: 1 1/2 cups Source: "The Desert Sun, August 10, 2000" Yield: "1 1/2 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamy Cilantro Dressing Recipe By :Dr. Thom Ris, Palm Springs Diet Serving Size : 6 Preparation Time :0:00 Categories : Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup buttermilk 2 tablespoons thinly sliced scallions 2 tablespoons low fat or nonfat sour cream 1 tablespoon finely snipped fresh cilantro 1 tablespoon dijon-style mustard Instructions: Stir or whisk all ingredients together. Refrigerate, covered, for up to a week. Mix well before serving. Serving Ideas : Serve with green, seafood, chicken or Tex-Mex salads. Makes: 2/3 cups Source: "The Desert Sun, August 10, 2000" Yield: "2/3 cup" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamy Dill Dressing #2 Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Salad Dressings Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 10.5 oz tofu, firm -- firm, silken 1 1/2 teaspoons garlic powder -- or granules 1/2 teaspoon dill weed 1/2 teaspoon salt 2 tablespoons water 1 1/2 tablespoons lemon juice 1 tablespoon seasoned rice vinegar Combine all ingredients in a food processor or blender and blend until completely smooth. Store any extra dressing in an airtight container in the refrigerator. Makes 1 1/2 cups Description: "This creamy dressing has no added oil. It's made with silken tofu." Source: "http://www.practicalkitchen.com/cgi-bin/dir/jump.cgi?ID=1457" S(Formatted by Whome40@aol.com Aug 2000): "" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crisp Coated Mushrooms Recipe By :Pillsbury Fast and Healthy Cookbook Serving Size : 8 Preparation Time :0:00 Categories : Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup egg beaters(r) 99% egg substitute -- or 1 egg 1/2 teaspoon onion salt 8 drops hot pepper sauce -- if desired (8 to 10) 1/4 cup all-purpose flour 3/4 cup melba toast -- crush 1 8 oz. pkg. fresh mushrooms -- whole Olive oil nonstick cooking spray -- if desired 1. Heat oven to 450 degrees F. Line 15x10x1-inch baking pan with foil. 2. In small bowl, combine egg product, onion salt and hot pepper sauce; blend well. Place flour in resealable plastic bag or another small bowl. Place snack crumbs on sheet of waxed paper or in another small bowl. 3. Place mushrooms in bag with flour; shake to coat. For each mushroom, shake off excess flour. Dip each into egg product mixture; coat well with snack crumbs. Place in foil-lined pan. For crispier mushrooms, spray all sides of mushrooms with nonstick cooking spray. 4. Bake at 450 degrees F. for 8-12 minutes or until hot and crisp. 8 servings. Nutritional information per serving: 50 Cal, 0g fat, 1g fiber. POINTS: 1 Serving is 1/8th of Recipe. MC Formatted by Sue B 7-27-98 and submitted to the WW forum. Submitted to new forum 7-17-00. From hdeacey@home.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crockpot Apple Butter #2 Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Crockpot Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 cups applesauce 7 cups sugar -- or more 3 teaspoons cinnamon -- or 1/2 tsp. oil of cinnamon 1/2 teaspoon cloves Place all ingredients except cloves and cinnamon in crock pot. Cook covered on high 4 to 5 hours. Then remove the lid and add the cinnamon and cloves. Cook, uncovered, 4 to 5 hours longer on high, stirring occasionally. From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cucumber Dip --Greek Tzajiki Recipe By :Gwynne & Ellen - - - - - - - - - - - - - - - - - - - NOTES : Weight Watchers Points: 0 Exchanges: free _____ * Exported from MasterCook * Dehydrating Zucchini (Machine) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- summer squash PREPARATION: Wash, trim, cut into 1/4-inch slices or grate. PRETREATMENT: Not necessary DEHYDRATE: Dry at 100F for about 12 hours or until brittle. REHYDRATE: Soak in hot water for about 30 minutes; drain USES: *Dried grated summer squash is great for baked goods, such as breads or cakes. *Dried sliced zucchini works well in casserole dishes. *Dried sliced zucchini can be seasoned before drying and used as chips for snacking. Source: "Dehydrator Cookbook by Joanna White 1998" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Deli Kashi Pesto (Kashi Salad) Recipe By :PATh in the Kitchen-net (April 1997) Serving Size : 3 Preparation Time :0:20 Categories : Fish & Seafood Grains & Cereals Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups lowfat chicken broth -- low salt 1 teaspoon anchovy paste 1/4 teaspoon peppercorns -- mixed and ground 2 tablespoons olive oil 1 medium egg 1 cup Kashi Pilaf (7 grains and sesame) 1/3 cup fat-free Caesar salad dressing finely chopped fresh parsley red bell pepper -- fine dice chopped black olives Combine broth, anchovies, peppers and oil in a saucepan and bring to the boil. In a bowl beat egg slightly. Stir in kashi and add mixture to a large skillet, nonstick, over high heat. Stir vigorously with wooden spoon or spatula until egg has dried and kernels are hot and separate, about 2 minutes. Remove from heat and add boiling water. Cover quickly, place over low heat and simmer for 15 minutes. Remove cover, stir and check to see if all water has evaporated. If any remains, continue cooking until kashi is dry. Cool. Mix with dressing, parsley, bell pepper and olives. Chill at least 1 hr. Description: "Almost Kashi pesto from Ralph's deli (Riverside, CA) 1997" Yield: "3 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Kasha is a flavorful whole grain also known as buckwheat. * Kashi is the registered brandname of a line of mixed grain products. Kashi pilaf is one mix: it has seven whole grains and sesame seed. This recipe uses Kashi and borrows a technique traditionally used to prepare kasha. Here is a recipe from years ago now. * Exported from MasterCook * Dennis's Cream Of Vegetable Soup Recipe By :Dennis Deacey Serving Size : 4 Preparation Time :0:00 Categories : Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup sliced carrot 1/2 cup diced onion 2 cloves garlic -- minced 3 cups fat-free chicken broth -- or vegetable broth 2 cups cabbage -- green, shredded 1/2 cup green beans -- frozen 1 tablespoon tomato paste 1/2 teaspoon dried basil 1/4 teaspoon dried oregano 1 teaspoon Old Bay Seafood seasoning 1/4 teaspoon salt -- optional 1/2 cup zucchini -- diced 1/2 cup evaporated skim milk Spray a Dutch oven with cooking spray (like PAM), saute carrots, onion and garlic over low heat until softened, about 5 minutes. (If you find it is scorching add some of the broth.) Add broth, cabbage, beans, tomato paste, basil, oregano, Old Bay and salt if using; bring to a boil, lower the heat and simmer, covered about 15 minutes or until the beans are tender. Stir in zucchini and cook another 3 or 4 minutes. After the vegetables are cooked puree, return to pan add the skim milk and heat to just below boiling. DO NOT ALLOW TO COME TO BOIL. Serve immediately. Serves 4 - 1 cup servings. - - - - - - - - - - - - - - - - - - - NOTES : This is Dennis' version of the Garden Vegetable Soup in the WW Week 1 Getting Started booklet. We use as a starter to our Dinner meal, or I will take 1 cup for my lunch at work. Nutritional Analysis as per MC for 1 cup serving: Calories 75.3, Total Fat .3g, Dietary Fiber 2.6g, cholesterol 1 mg, Carbohydrate 13.4g, Protein 12.3 g, Sodium 605mg 2.8% Calories from Fat WW Points: 1 Point. * Exported from MasterCook * Easy Spanish Rice Recipe By :Weight Watchers' Magazine's "Make it Fresh" Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Cooking Spray 1/2 cup green bell pepper -- chopped 1/2 cup chopped onion 2 cups tomato sauce -- no salt added 2 cups canned tomatoes -- no salt added, undrained and chopped 1 cup long-grain rice -- uncooked 1/4 cup water 1 teaspoon chili powder 1/2 teaspoon dried oregano 1/4 teaspoon salt 1/4 teaspoon ground red pepper 1/4 teaspoon ground cumin Coat a large nonstick skillet with cooking spray, and place over medium-high heat until hot. Add bell pepper and onion; saute 5 minute or until tender. Add tomato sauce and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until rice is tender and liquid is absorbed. Yield 8 1/2 cup servings From hdeacey@home.com - - - - - - - - - - - - - - - - - - - NOTES : Nutritional Calculation as per Cookbook. POINTS per serving: 2. Exchanges 1-1/2 Starch * Exported from MasterCook * Farmers' Market Skillet Recipe By :Vegetarian Times, October 1999, p. 61 & 62 Serving Size : 4 Preparation Time :0:00 Categories : Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tsp olive oil 1 lb new potatoes -- scrubbed & quartered 1 med garlic clove -- minced 1 med zucchini -- coarsely chopped 1/2 med red onion -- thinly sliced 8 oz green beans -- cut in 1" pc. 1/2 cup vegetable broth 1/2 cup cooked fresh corn (from 1 ear) -- or 1/2 cup frozen corn -- thawed 2 med ripe tomatoes -- coarsely chopped 1 tbsp mixed fresh herbs (such as thyme, oregano) -- chopped 1/2 cup lowfat feta cheese -- crumbled OR 1/2 cup blue or goat cheese -- crumbled In large skillet (or wok), heat oil over medium-high heat. Add potatoes and cook, stirring occasionally, until lightly browned, about 5 minutes. Add garlic, zucchini, onion and beans and cook, stirring often, about 2 minutes. Add broth and cook, stirring occasionally, 2 minutes. Stir in corn, tomatoes and herbs. Cover, reduce heat to medium and cook until potatoes are just tender, about 3 minutes more. Season with salt and pepper to taste. Just before serving, sprinkle with cheese if desired. Nutritional information per serving: 183 calories, 5g protein, 3g total fat (0 sat fat), 37g carbo, 0 chol, 142mg sodium and 5g fiber. Recipe by Vegetarian Times food editor Kathy Farrell-Kingsley. Risa's notes: I used bigger red potatoes, and I cut them as the recipe said but I had to cook the potatoes longer than the recipe said. They were not cooked thoroughly so next time I will cut them smaller if I get the bigger potatoes. A 3/4" dice would be better than quartering them if you want them to cook faster. I didn't have fresh herbs either because it was too late to go in the patch so I used some dried herb mixture and a little extra dried marjoram. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 4 WW points This was posted to the Veg List a long time ago. I finally tried it with a variety of fresh veggies available. I used fairly small potatoes (although not tiny), quartered them, and they still weren't starting to get soft at the indicated time. I allowed them to get almost done before adding the other stuff. I used fresh corn, but didn't cook it first. I used Saga Blue cheese instead of regular blue or feta and served it on the side. I loved this stuff and could have eaten the whole pan myself. * Exported from MasterCook * Fast Cacciatore Recipe By :Jean Pare Serving Size : 4 Preparation Time :0:00 Categories : Chicken Italian Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon water 1 tablespoon cornstarch 2 teaspoons Canola oil 3/4 pound skinned and boned chicken breast halves -- cut in strips (about 3) 1 teaspoon Canola oil 2 cups sliced fresh mushrooms 1/4 cup chopped onion 2 tablespoons grated carrot 14 ounces canned tomatoes -- diced, drained 1 teaspoon parsley flakes 1 bay leaf 1 teaspoon granulated sugar 1/8 teaspoon garlic powder 1/2 teaspoon salt 1/8 teaspoon pepper 1/4 cup white wine Stir water into cornstarch in small cup. Set aside. Heat wok or frying pan on medium-high. Add first amount of cooking oil. Add chicken strips. Stir fry until no pink remains in chicken. Transfer to bowl. Add second amount of cooking oil to hot wok. Add mushrooms, onion and carrot. Stir-fry for 3 to 5 minutes until tender-crisp. Add to chicken. Add next 7 ingredients to hot wok. Stir until boiling. Reduce heat. Simmer, uncovered, for 10 minutes. Discard bay leaf. Stir in cornstarch mixture. Stir into tomato mixture until boiling and thickened. Add chicken and vegetables. Heat through. Stir in wine. Serves 4 Description: "Lots of saucy chicken. Serve over hot noodles" Source: "Company's Coming (TM) Stir-Fry" S(Typed in MC and WW points added): "Helen D. (hdeacey@home.com)" - - - - - - - - - - - - - - - - - - - NOTES : Tip: Create a quick next-day soup using leftover stir fry-just add broth. Or make a salad, using pasta or salad greens and tossing with your favourite dressing. As per Cookbook nutritional values as follows: 1/4 recipes: 184 calories; 5g Total Fat; 587mg Sodium, 21g Protein; 11g Carbohydrate; 2g Dietary Fiber WW Points = 4 Add 1 cup cooked pasta add 3 more points, this makes the total meal 7. * Exported from MasterCook * Fettuccine Alfredo #6 Recipe By :101+ Delicious Diabetic Recipes Serving Size : 4 Preparation Time :0:00 Categories : Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons margarine 3 cloves garlic -- finely chopped 4 1/2 teaspoons all-purpose flour 1 1/2 cups skim milk 1/2 cup grated Parmesan cheese 3 1/2 teaspoons Neufchatel cheese -- *see Note 1/4 teaspoon ground white pepper 3 cups cooked spaghetti -- fettuccine (hot) * 1/4 cup chopped fresh parsley Melt margarine in medium saucepan over medium heat. Add garlic. Cook and stir 1 minute. Stir in flour. Cook and stir 2 minutes or until small clumps form. Gradually stir in milk. Cook 6 minutes or until sauce thickens, stirring constantly. Stir in cheeses melt, stirring constantly. Spoon sauce over fettuccine; toss to coat. Sprinkle with parsley evenly over each serving. Garnish as desired. Makes 4 servings. S(Typed in MC and WW points added): "Helen D (hdeacey@home.com) August 22, 2000" - - - - - - - - - - - - - - - - - - - NOTES : * I used fat-free cream cheese * Recipe called for 4 ounces hot cooked fettuccine, I changed this to be 3/4 cups per person as 4 ounces cooked was not enough for 4 people. Nutritional Info as per cookbook as follows: Calories 242, 33% calories from fat, Total fat 9g, Dietary Fiber 1g, Carbohydrate 27g, Protein 14g, Calcium 307mg, Cholesterol 18mg. Dietary Exchanges: 2 Starch/Bread, 1 Lean Meat, 1 Fat. WW Points = 5 Points * Exported from MasterCook * Fig And Arugula Salad With Parmesan Recipe By :Deborah Madison Serving Size : 4 Preparation Time :0:00 Categories : Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons minced shallots 1 1/2 tablespoons balsamic vinegar 1 tablespoon extra-virgin olive oil 1/4 teaspoon salt 16 fresh figs -- each cut in half lengthwise 6 cups trimmed arugula -- about 6 ounces 1/4 teaspoon freshly ground black pepper 1/4 cup shaved fresh parmesan cheese (1-ounce) Combine first shallots, vinegar, olive oil and salt in a large bowl; stir well with a whisk. Add figs; cover and let stand 20 minutes. Add arugula and pepper; toss well. Top with cheese. Serve immediately. ____________________________ Nutrition information per 1 1/2 cups serving: 156 calories, 5.8 grams fat, 5 milligrams cholesterol, 273 milligrams sodium. Source: "Cooking Light magazine" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : The combination of flavors in this recipe -- sweet figs, sharp cheese and peppery arugula -- couldn't be better; it received the highest rating in our test kitchens. * Exported from MasterCook * Fig And Ginger Chutney Recipe By :Deborah Madison Serving Size : 1 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup raisins 1/3 cup red wine vinegar 1/4 cup honey 2 teaspoons slivered crystallized ginger 10 ounces fresh figs -- trimmed and quartered (2 cups) 1/2 teaspoon mustard seed 3 dried cloves 1 teaspoon balsamic vinegar Combine raisins, vinegar, honey and ginger in a nonaluminum saucepan; bring to a boil. Reduce heat; simmer 5 minutes or until syrupy. Add figs, mustard seeds and cloves. Cover, reduce heat, and simmer for 10 minutes or until figs are just tender. Remove from heat; discard cloves, and add balsamic vinegar. Serve at room temperature or chilled. ____________________________ Nutrition information per 1 tablespoon serving: 27 calories, 0.1 gram fat, 0 cholesterol, 1 milligram sodium. Source: "Cooking Light magazine" Yield: "1 1/2 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fig Clafouti Recipe By :Deborah Madison Serving Size : 6 Preparation Time :0:00 Categories : Desserts Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound small fresh figs (about 18) -- quartered 3/4 cup flour 1/3 cup sugar 1/4 teaspoon salt 1/8 teaspoon cloves 2 cups 2% milk 1/2 teaspoon grated orange rind 3 large eggs -- lightly beaten Preheat oven to 375 degrees. Place figs in a 10-inch deep-dish pie plate coated with cooking spray. Lightly spoon flour into dry measuring cup; level with a knife. Combine flour, sugar, salt and cloves in a bowl. Gradually add half of the milk, stirring with a whisk. Stir in remaining milk, rind and eggs. Pour batter over figs. Bake at 375 degrees for 1 hour or until set; cool. ____________________________ Nutrition information per 1 wedge serving: 208 calories, 4.5 grams fat, 117 milligrams cholesterol, 172 milligrams sodium. Source: "Cooking Light magazine" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Clafouti (kla-foo-TEE) is one of the easiest French desserts to prepare. Make it by topping a layer of fresh fruit with batter and baking; the resulting texture is between that of a pudding and a cake. * Exported from MasterCook * Food Shelf Life Recipe By :The Food Marketing Institute In Washington, DC Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** 1.) Flour unopened: up to 12 months. Opened: 6-8 months. 2.) Whole Wheat Flour unopened: 1 month. Opened: 6-8 months if refrigerated. 3.) Sugar unopened: 2 years. Sugars do not spoil but eventually may change flavor. 4.) Brown sugar unopened: 4 months. 5.) Confectioners sugar unopened: 18 months. 6.) Solid shortening unopened: 8 months. Opened: 3 months. 7.) Cocoa unopened: indefinitely. Opened: 1 year. 8.) Whole spices: 2-4 years. Whether or not opened. 9.) Ground spices: 2-3 years. Whether or not opened. 10.) Paprika, red pepper and chili powder: 2 years when kept in refrigerator. 11.) High acid canned items such as fruit juice, tomato soup and things in vinegar unopened: 12-18 months. 12.) Baking soda unopened: 18 months. Opened: 6 months. 13.) Baking powder unopened: 6 months. Opened: 3 months. 14.) Cornstarch: 18 months. Whether or not opened. 15.) Dry pasta made without eggs unopened: 2 years. Opened: 1 year. 16.) Dry egg noodles unopened: 2 years. Opened: 1-2 months. 17.) Salad dressing unopened: 10-12 months. Opened: 3 months if refrigerated. 18.) Low acid canned items such as soup, meats, gravy and vegetables unopened: 2-5 years. 19.) Honey: 1 year. Weather or not opened. 20.) Worcestershire sauce: 1 year. Weather or not opened. 21.) Ground, canned coffee unopened: 2 years. Opened: 2 weeks, if refrigerated. 22.) Instant coffee in jars or tins unopened: 12 months. Opened: 3 months. 23.) Bottled water unopened: 1-2 years. Opened: 3 months. 24.) Pudding mixes unopened: 1 year. Opened: 4 months. 25.) Jams, jellies and preserves unopened: 1 year. Opened: 6 months if refrigerated. 26.) Peanut butter unopened: 6-9 months. Opened: 2-3 months. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fresh Fig Focaccia Recipe By :Deborah Madison Serving Size : 9 Preparation Time :0:00 Categories : Breads Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package active dry yeast 1 cup warm water -- 100 to 110 degrees 2 tablespoons olive oil -- divided 1 tablespoon honey 1 teaspoon grated orange rind 1/2 teaspoon salt 2 3/4 cups flour -- divided 10 ounces fresh figs (about 9) -- cut into eighths (2 cups), divided 1 tablespoon turbinado sugar or sugar 1/2 teaspoon anise seed Dissolve yeast in warm water in a large bowl; let stand 5 minutes. Stir in 1 1/2 tablespoons of the oil, honey, orange rind and salt. Lightly spoon flour into dry measuring cups; level with a knife. Stir in 2 1/2 cups of the flour. Turn dough out onto a floured surface. Knead until smooth and elastic, about 10 minutes; add enough of remaining flour, 1 tablespoon at a time, to prevent dough from sticking to hands, dough will feel tacky. Place dough in large bowl coated with cooking spray, turning to coat top. Cover dough and let rise in a warm place (85 degrees), free from drafts, 45 minutes or until doubled in size. Press two fingers into dough. If indentation remains, the dough has risen enough. Punch dough down, and turn out onto a lightly floured surface. Arrange 2/3 cup figs over dough; gently knead four to five times or just until figs are incorporated into dough. Press into a 15-by-10-inch rectangle. Place on a large baking sheet coated with cooking spray. Cover and let rise 30 minutes or until doubled in size. Heat oven to 400 degrees. Uncover dough. Make indentations in top of dough using the handle of a wooden spoon or your fingertips. Gently brush dough with remaining oil. Sprinkle surface of dough with remaining figs, gently pressing figs into dough. Sprinkle with sugar and aniseed. Bake at 400 degrees for 25 minutes or until golden. ____________________________ Nutrition information per serving: 205 calories, 3.6 grams fat, 0 cholesterol, 131 milligrams sodium. Source: "Cooking Light magazine" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Some focaccia are made with grapes, but figs make a delightful alternative. Serve plain, with thin slices of Parmesan cheese, or toasted for breakfast. If fresh figs aren't available, you can use dried figs. * Exported from MasterCook * Fresh Herb Soup Recipe By :Food & Wine, Sept, 2000 Serving Size : 6 Preparation Time :0:00 Categories : Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon Unsalted Butter -- Note 1 2 Lg Shallots -- Minced 2 Sm Red Potatoes -- Peel, Halved -- (About 6 Oz) 2 Med Carrots -- Cut Crosswise Into 2" Lengths 1 1/2 Qt Nonfat Veg Chicken Broth -- Low Sod -- Or Lowfat Chicken Broth 2 cup Parsley -- Flat-Leaf 1 cup Basil Leaves 1/2 cup Cilantro 2 Tbsp Tarragon 1 Tbsp Fresh Lemon Juice Salt And Pepper -- To Taste Can be Vegetarian if you use nonfat vegetarian chicken broth OR omnivore if you use lowfat, low sodium chicken broth Note 1: Original recipe used 2 Tbsp unsalted butter Melt the butter in a large saucepan. Add the shallots and cook over low heat until softened, about 5 min. Add the potatoes, carrots and chicken broth and bring to a boil. Cover and simmer over low heat until the vegetables are tender, about 10 min. Add the parsley, basil, cilantro and tarragon to the soup. Working in batches, puree the soup in a blender (CAREFUL -- IT WILL BE HOT!!). Return the soup to the saucepan, add the lemon juice and season with salt and pepper. Ladle soup and serve. Make Ahead: The soup can be prepared through Step 1 and refrigerated overnight. Reheat before proceeding. This was very, very good!! Next time I would use less liquid so it comes out thicker as we prefer soups this way. But it was excellent this way!! Tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was very, very good!! Next time I would use less liquid so it comes out thicker as we prefer soups this way. But it was excellent this way!! Cal 138.8 Total Fat 3.4g Sat Fat 1.3g Carbs 22.6g Fiber 4g Pro 25.1g Sod 388mg CFF 13.7% * Exported from MasterCook * Fresh Tomato Chutney Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 tablespoons mustard seed 1/2 tablespoon sugar -- see note 2 tablespoons chopped fresh cilantro 1 small green chile pepper (1-3) -- chopped 1/4 teaspoon freshly ground black pepper 2 tablespoons lemon juice 3 tomatoes -- halved 1 small mild onion (bermuda or vidalia) -- halved Place a small, dry skillet over medium heat and add mustard seeds. Toast seeds until they begin to pop. Take care to prevent burning by gently moving pan back and forth to keep seeds in motion. Remove pan from heat. Place seeds, sugar, coriander, chilies, pepper and lemon juice into a food processor or blender. Mix until ingredients form a paste. Add tomatoes and onions. Pulse on low speed carefully, until tomatoes are just barely broken down into small pieces. Be careful to not over-process -- the tomatoes can quickly turn into puree. Let stand at least 1 hour at room temperature before serving, although a longer period, up to 8 hours, is preferable for the flavors to blend and mellow. It can be stored covered, in the refrigerator, for up to 3 days. ____________________________ Nutrition information per serving: 21 calories and less than 1 gram fat. Source: "American Institute for Cancer Research" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Although a coarse brown sugar like palm, turbinado or demerara is recommended, white sugar will give satisfactory results * Exported from MasterCook * Frozen Chocolate Kahula Mousse Recipe By :Good Housekeeping's Best Recipes for Healthy Eating Summer 2 Serving Size : 6 Preparation Time :0:00 Categories : Desserts Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 envelope unflavored gelatin 1/2 cup nonfat ricotta cheese 1/2 cup skim milk -- cold 6 tablespoons sugar 3 tablespoons unsweetened cocoa 4 tablespoons Kahlua 1 pinch salt 1. In 1-quart saucepan, evenly sprinkle gelatin over 1 cup cold water; let stand 2 minutes to soften gelatin slightly. Cook over medium heat until gelatin completely dissolves (do not boil), stirring. 2. In a blender combine gelatin mixture, ricotta, and remaining ingredients. Blend until smooth, about 1 minutes. Pour into dessert glasses and freeze at least 2 hours. Description: "When company's coming unexpectedly, or you need a special dessert at the last minute, this delicate, rich-tasting confection rises to the occasion - and it's fat-free to boot." Source: "Formatted by Whome40@aol.com Aug 2000" - - - - - - - - - - - - - - - - - - - NOTES : Kristin: I used fat-free half and half and omitted the salt. This is a winner, especially if you're a chocolate fan. It's a bit icy but we didn't mind. You might be able to make it creamier by playing with the fat content in the ricotta. I bet you could make it with drained and rinsed cottage cheese too. MC comes up with a substantially different NA than the magazine did. Each serving: About 100 calories, 5 g protein, 16 g carbohydrate, 0 g fat, 3 mg cholesterol, 80 mg sodium. * Exported from MasterCook * Gazpacho Pasta Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces spaghetti -- uncooked vegetable cooking spray 1 cup broccoli florets 1 cup carrots -- thinly sliced 1 cup zucchini -- sliced 1/4 cup sliced onion 1 small yellow bell pepper -- into julienne strips 1/2 cup sliced cucumber 1 small tomato -- cut in 8 wedges 2 tablespoons dry vermouth 6 tablespoons grated parmesan cheese 1 tablespoon minced fresh parsley 1/4 teaspoon sweet red pepper flakes Cook pasta without salt or oil. Drain and set aside. Coat a large nonstick skillet with cooking spray; place over Medium heat until hot. Add broccoli and next 3 ingredients; saute 4 minutes. Add pepper strips, cucumber and mushrooms; saute 4 minutes. Add pasta, tomatoes and vermouth; toss gently. Cook until thoroughly heated. Sprinkle with cheese, parsley and pepper flakes; toss gently. Serve immediately. _____________________ Per serving 159 calories, 2.3 g. fat, 4 mg. cholesterol, 7.2 g. protein, 28 gr. carbohydrate, 3.0 gr. fiber, 1.7 g. iron, 109 mg. sodium, 100 mg. calcium. Source: "Cooking Light 1989 (1990-Yearbook)" S(MC-Recipes): "bobbi744@acd.net" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Golden Scalloped Potatoes With Chives Recipe By :1999 AMA Family Health Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Olive or vegetable oil spray 1 garlic clove -- split 1 teaspoon butter 1 medium onion -- thinly sliced 1/2 teaspoon black pepper -- plus additional to taste 2 1/2 pounds Yukon Gold potatoes -- peeled and thinly sliced -- [see note] 2 tablespoons flour 2 cups lowfat milk 1 cup defatted lower-sodium chicken broth 3 tablespoons snipped chives 1. Preheat the oven to 375 degrees. Lightly coat a 2-quart baking dish with oil spray and rub with the cut sides of the garlic clove. 2. Melt the butter in a medium-sized skillet. Add the onion and cook over medium heat, stirring frequently, until it begins to soften, about 4 minutes. Add the salt and pepper and stir to continue. 3. Cover the bottom of the baking dish with about one third of the potatoes. Spread with half the onion mixture and sprinkle with half the flour. Make another layer of potatoes and spread with the remaining onions and flour. Top with a layer of potatoes. 4. Heat the milk and broth to simmer in a saucepan and pour over the potatoes. The liquid should come just to the top of the potatoes. Sprinkle with salt and pepper. 5. Bake, uncovered, until the potatoes are soft and most of the liquid is absorbed, 50 to 60 minutes. Sprinkles with chives before serving. Nutritional Information per Serving: About 193 calories 17 calories from fat 2g total fat 1g saturated fat 5mg cholesterol 247mg sodium 38g total carbohydrates 3g fiber 7g protein All-purpose potatoes: If you can't find Yukon Gold potatoes, you can substitute all-purpose potatoes, decreasing the flour in the recipe to 1 tablespoon. Internet source: http://www.abcnews.go.com/onair/GoodMorningAmerica/recipes/recipe980119_scallopedpotatoes.html - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Corn On The Cob Recipe By :Penchard@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Grilled, Smoked, BBQ Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** This is more a method than a recipe but it's my favorite way to eat corn in the summer. I peel back the husk from the corn and remove all the silk. I do this at the grocery store so I don't get it all over my kitchen. Ha! Then I put the husk back into place. About an hour before dinner, I soak the corn in cold water, heat up the grill, and then throw them right on the grates. I close the top and grill them for about 15-20 mins turning them every five minutes. The sugars in the corn caramelize and it's so wonderful. I spray it with I Can't Believe It's Not Butter...and what a treat. We have grilled corn a couple of times a week. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Potatoes Recipe By :Penchard@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Grilled, Smoked, BBQ Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- red potatoes olive oil spray Spike seasoning chopped rosemary garlic powder In the summer I love to grill potatoes along with my fish or chicken. I take a square of heavy-duty foil, spray it with Olive Oil Pam, add small red skins (with the skin on) and spray them with the Pam. I sprinkle on Spike seasoning, chopped rosemary and garlic powder. Wrap them up tightly and throw them on the grill for 20 mins, flipping them over after the first 10 mins. Of course, it depends on how large the potatoes are and how hot the grill is. The outsides of the potatoes are crispy and the insides are soft and creamy. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Stuffed Tomatoes Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Grilled, Smoked, BBQ Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- tomatoes -- halved pesto sauce 1 thin onion slices shredded monterey jack cheese chopped almonds chopped fresh parsley Hollow out the top 1/4 inch of tomato halves, fill with pesto and thin onion slices, and grill in a foil pie pan. Sprinkle each with a bit of shredded Monterey Jack cheese, chopped almonds and snipped fresh parsley. Description: "A novel appetizer or side dish makes use of large tomatoes." Source: "American Institute for Cancer Research" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Zucchini #2 Recipe By :miller@micro.ti.com (Jenni Miller) Serving Size : 1 Preparation Time :0:00 Categories : Grilled, Smoked, BBQ Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- zucchini slices olive oil garlic powder italian seasoning We also like to grill it as a side dish for whatever else we happen to be grilling. I very-lightly spray the slices with olive oil and sprinkle on some garlic powder and Italian seasoning. We use a grill screen that is meant for grilling veggies. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ground Nut Soup Recipe By :Weight Watcher Magazine January/February 1998 Serving Size : 6 Preparation Time :0:00 Categories : Chicken Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Cooking Spray 1 cup Onion -- chopped 1 cup Celery -- chopped 2 Garlic Cloves -- minced 7 cup Chicken Broth -- fat free 1 cup Potato Flakes -- instant mashed, uncooked 1 cup Cooked Chicken Breast -- shredded 1/3 cup Peanut Butter, Creamy -- reduce fat 1/2 Tsp Salt 1/4 Tsp Crushed Red Pepper 1/2 cup Evaporated Skim Milk 1/4 cup Green Onions -- sliced Coat a dutch oven with cooking spray; place over medium high heat until hot. Add onion , celery and garlic; saute 3 minutes. Add broth and next 5 ingredients; stir well. Cover; reduce heat. Simmer 25 minutes. Remove from heat; stir in milk. Ladle soup into bowls; sprinkle with green onions. McFormatted By: gia70@prodigy.net Yield: "1 1/2 C" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Harris Ranch Sticky Bran Muffins Recipe By :Harris Ranch Inn & Rest., Coalinga, CA (www.harrisranch.com) Serving Size : 54 Preparation Time :0:00 Categories : Breads: Quick & Muffins Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cups sugar 1 1/2 cups raisins 3 1/2 cups bran 1/2 cup honey 1/2 teaspoon baking soda 1/2 teaspoon salt 1/2 cup oil 2 eggs 2 cups buttermilk 1 1/4 cups pastry flour -- or all-purpose HONEY SMEAR: 3/4 cup brown sugar -- packed 1/2 cup shortening 1/2 cup honey 1/4 cup water Honey Smear: In bowl cream brown sugar with shortening, honey and water until smooth. Coat bottom and sides of 4 1/2 dozen muffin cups with Honey Smear. Muffins: In bowl combine sugar, raisins, bran, honey, soda, salt, oil, eggs and buttermilk. Blend well. Stir in pastry flour to incorporate until smooth. Pour into pans prepared with Honey Smear. Bake at 350 degrees 20 to 25 minutes or until muffins test done. (2g fiber) Source: "Cook's Exchange, High Desert" S(Internet Address): "http://www.highdesert.com/food/cooksexchange/041400.html" Yield: "4 1/2 dozen" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : The analysis surprised me or reminded me that one way get low fat bakery is to cook for a crowd. The eggs and oil go a long way in this recipe for 4 1/2 dozen muffins. long enough to sneak in a sticky treat. * Exported from MasterCook * Hawaiian Bean Soup Recipe By :Susannah Kolesar Serving Size : 1 Preparation Time :0:00 Categories : Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package bean soup mix 1 can sweet and sour sauce 1 can crushed pineapple One thing I love to do is make a "standard" bean soup as recommended on the pkg of beans, but during the cooking process add a can of sweet & sour sauce (I use Contadina) and a can of crushed pineapple with juice. I call it Hawaiian Bean Soup. It's sweetish but delicious as soon as you train your taste buds not to expect salty. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hearty Alphabet Beef Soup Recipe By :http://southernfood.about.com/food/southernfood/library/croc Serving Size : 4 Preparation Time :0:00 Categories : Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound beef stew meat, R-T-C -- or round steak -- cut in 1 inch pcs 16 ounces Stewed tomatoes -- (1 can) 8 ounces Tomato sauce -- (8 oz) 1 cup Water 1 package Onion soup mix -- or Beefy onion 1 package Frozen mixed vegetables -- partially thawed 1/2 cup pasta -- alphabet Place the meat, the stewed tomatoes, tomato sauce, water and soup mix into crockpot. Cover and cook on LOW for 6 to 8 hours. Turn to HIGH, add vegetables that have been partially thawed, and noodles. Cover and cook on HIGH for 30 minutes or until vegetables are done. From "Helen Deacey" - - - - - - - - - - - - - - - - - - - NOTES : As per MasterCook per serving: 253 Calories, 5g Total Fat, 5g Dietary Fiber WW points - 4 * Exported from MasterCook * Hearty Turkey Vegetable Soup Recipe By :Swanson Serving Size : 1 Preparation Time :0:00 Categories : Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cans Swanson Chicken Broth -- (14 1/2 ounces each) -- (5 1/4 cups) 1/2 teaspoon dried thyme leaves -- crushed 1/4 teaspoon garlic powder -- or 2 cloves garlic -- minced 2 cups frozen whole kernel corn 1 package frozen cut green beans -- (about 10 ounces) -- (about 2 cups) 1 cup cut-up canned tomatoes 1 stalk celery -- chopped -- (about 1/2 cup) 2 cups cubed cooked turkey or chicken Prep Time: 10 min. Cook Time: 20 min. 1. In large saucepan mix broth, thyme, garlic powder, corn, beans, tomatoes and celery. Over medium-high heat, heat to a boil. Reduce heat to low. Cover and cook 5 minutes or until vegetables are tender. 2. Add turkey and heat through. Serves 6. TIP: For 2 cups cubed cooked chicken, in medium saucepan over medium heat, in 4 cups boiling water, cook 1 pound skinless, boneless chicken breasts, cubed, 5 minutes or until chicken is no longer pink. Nutritional Values Per Serving: Calories 178, Total Fat 5g, Saturated Fat 1g, Cholesterol 36mg, Sodium 992mg, Total Carbohydrate 19g, Dietary Fiber 3g, Protein 17g, Vitamin A 11%DV, Vitamin C 27%DV, Calcium 5%DV, Iron 12%DV From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : We love soup, which I think you've guessed already. Daily soup. This soup idea from Swanson is good with roasted corn off the cob. So grill extra. This soup doesn't need the poultry. It's good with chopped red skin potatoes - also roasted on the grill. Tip: microwave the corn and/or potatoes - about 2 minutes shy of the "done" time. Transfer them to a grill: low setting. Use wood chips for more flavor. Cover the grill and "roast" the corn for about 2 minutes -- long enough to get a smoky flavor. [PatH] Tips: Simmer on the lowest heat for 30 to 60 minutes. Halve the recipe but use 1 can broth; thin with water. Use leftovers; especially grilled corn, potatoes; steamed green beans. Meatless: Substitute potatoes or rice for the turkey. * Exported from MasterCook * Herb 'N' Cheese Spoonbread Recipe By :Weight Watchers Magazine January/February 1998 Serving Size : 4 Preparation Time :0:00 Categories : Breads: Quick & Muffins Grains & Cereals Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Water 1/2 cup Yellow Cornmeal 1/2 cup Grated Fresh Parmesan Cheese 1/4 cup Onion -- fresh and grated 1/4 Tsp Salt 1/4 Tsp Dried Italian Seasoning 3 Lg Egg Whites -- room temp. 1 Tbsp Sugar Vegetable Cooking Spray 1. Preheat oven to 375 degrees. 2. Combine water and cornmeal in saucepan; stir well. Bring to a boil, and cook 1 minute, stirring frequently. Remove from heat; stir in cheese, onion, salt, and seasoning. Set aside.. 3. Beat egg whites until foamy. Add sugar, beating until stiff peaks form. Gently stir one third of egg white mixture into cornmeal mixture; gently fold in remaining egg white mixture. Spoon into a 1 1/2 quart casserole coated with cooking spray. Bake at 375 degrees for 50 minutes S(Posted By): "McFormatted by Gia" From "Gia F." - - - - - - - - - - - - - - - - - - - Per serving: 137 Calories (kcal); 3g Total Fat; (21% calories from fat); 8g Protein; 18g Carbohydrate; 8mg Cholesterol; 363mg Sodium Food Exchanges: 1 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : Weight Watcher Points: 3 Exchanges: 1 starch, 1 med. fat meat - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Herbed Mushroom Pate Recipe By :The Light, Lean and Low-Fat Cookbook Serving Size : 8 Preparation Time :0:00 Categories : Appetizers Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 tablespoons vegetable broth 1 onion -- minced 2 cloves garlic -- crushed 2 sticks celery -- chopped 12 ounces button mushrooms -- (about 2 cups) sliced 12 ounces brown cap mushrooms -- (about 2 cups) sliced 3 tablespoons chopped fresh mixed herbs -- (3 to 4) 3 tablespoons port wine salt and freshly ground black pepper 6 tablespoons fresh whole wheat bread crumbs 2 eggs -- beaten fresh herb sprigs and tomato slices -- to garnish 1. Place the broth, onion, garlic and celery in a saucepan, cover, and cook gently for 10 minutes, stirring occasionally. 2. Stir in the mushrooms, cover, and cook gently for 10 minutes, stirring occasionally. 3. Remove the pan from the heat, add the herbs, port wine, and seasoning and mix well. 4. Set aside to cool slightly, then place the mixture in a liquidizer or food processor and blend until smooth. Transfer the mixture to a bowl, add the bread crumbs and eggs, and mix well. 5. Adjust the seasoning, transfer to a lightly greased and lined 2-pound loaf pan and level the surface. 6. Bake in a preheated oven at 350 degrees for about 1 hour, until lightly browned and set on top. 7. Set aside to cool completely in the pan. Once cool, cover and refrigerate for several hours before serving. 8. To serve, turn carefully out of the pan and garnish with fresh herb sprigs and tomato slices. Serve in slices with fresh crusty bread or toast. http://lowfatcooking.about.com/food/lowfatcooking/library/recipes/blmushpate.htm From "Tina Bell" Per Serving: Calories 72 Protein 4.7 g Carbohydrates 7.0 g Total Fat 2.3g (0.6 g. sat.) Sodium 0.1 g % calories from fat 29 Fiber 2.0g - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Herbed Mustard Mayonnaise Recipe By :Lightstyle Recipes for Healthful Living Summer 2000 Serving Size : 12 Preparation Time :0:00 Categories : Condiments & Seasoning Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup fat-free mayonnaise 1 teaspoon lemon peel -- finely shredded 4 teaspoons Dijon mustard 1 teaspoon lemon juice 1 tablespoon fresh dill -- snipped or tarragon 1 tablespoon orange juice, frozen concentrate 1/4 teaspoon pepper Combine mayonnaise, lemon peel, Dijon, lemon juice, dill or tarragon, orange juice concentrate and pepper. Makes 3/4 cups. Source: "Better Homes and Gardens Special Interest Publications" S(Typed & Formatted in MC by:): "Helen D. (hdeacey@home.com)" Yield: "3/4 " - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Instant Tiramisu Recipe By :Cooking Light June 2000 Serving Size : 6 Preparation Time :0:00 Categories : Desserts Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup nonfat ricotta cheese 6 ounces nonfat cream cheese -- (3/4 cup) 1/2 cup sugar 1/2 cup Kahlua 1 tablespoon unsweetened cocoa powder 24 ladyfinger cookies -- 2 (3 oz ) packages Mix the ricotta, cram cheese and sugar in a food processor until perfectly smooth. Split the lady fingers. Place half of them in the bottom of your dish (I used a 9 x 9 glass baking dish) to cover. Spread with half the Kahula. Let stand 5 minutes. Top with half the cheese mixture. Repeat layers. Cover and chill. Before serving dust with cocoa. Description: "This is VERY good. Not a dead ringer for the real thing...but definitely worth making again." Source: "Formatted by Whome40@aol.com Aug. 2000" - - - - - - - - - - - - - - - - - - - NOTES : Kristin: Original recipe called for part skim ricotta and 1/3 less fat cream cheese. It also specified an 11 x 7 dish. The kahlua could be mixed with half strong coffee if you like. We like it just the way it is. I ended up with odd ladyfingers (Roland champagne ladyfingers) They were rather firm...not the kind you could split. Anyway, I used 2 boxes to make an 9 x 9 dish. Each box had 3 grams of fat and 360 calories. You need to add the NA for your particular brand of ladyfingers. I think you could make this using reduced fat graham crackers or Nilla wafers. Kristin: Yow baby...is this good. It never made it to individual serving dishes. I ate the whole thing (took me a couple days) right out of the dish. Okay, my family was allowed to steal a few forkfuls too. But not many. * Exported from MasterCook * Intro To Weight Watchers 1-2-3 Success Recipe By :Lissa Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** I'm one of those following the Weight Watchers points program. I have done WW many times through the years, and I can whole-heartedly say this is their BEST plan yet!! It is so much easier to stay "on program" now than when they were using various versions of the exchange plan. As for how many points you get in a day, it is based on your current weight. Here is the chart: Current Weight Points Range Less than 150 lbs. 18-25 150 to 174 lbs. 20-27 175 to 199 lbs. 22-29 200 to 224 lbs. 24-31 225 to 250 lbs. 26-33 Over 250 lbs. 28-35 You can basically eat anything you want as long as you know the points for it. Each member receives a sliderule that helps you to calculate your points. Points are calculated based on the food's calories, fat and fiber contents. Here is the formula that is used for calculating points: (calories/50) + (fat/12) - (fiber/5) = Points So, if you have a food item that has 240 calories, 6g of fat and 3g of fiber, it would be calculated as such: (240/50) + (6/12) - (3/5) = Points 4.8 + .5 - .6 = 4.7 (would be rounded up to 5 points) If you don't have the sliderule, it's fairly easy to set up a spreadsheet in Excel that would do the calculations for you. You can also check on ebay. There are always lots of sliderules up for auction on there. Here is a sample meal plan that uses 27 points for the day: BREAKFAST Cooked Oatmeal, 1 cup, with 2 tablespoons raisins and 1 tablespoon honey Skim Milk, 1 cup Orange Juice, 1 cup LUNCH Carrot-Raisin Salad, (Combine 3/4 cup grated carrot, 2 tablespoons raisins, 1 tablespoon fat-free mayonnaise, and a dash each of salt and pepper.) Rye Bread, 1 slice Apple, 1, with 1 tablespoon peanut butter Skim Milk, 1 cup DINNER Pork-and-Pepper Stir-Fry, (Combine 4 ounces cubed pork tenderloin, 1 tablespoon orange juice, and 1 teaspoon soy sauce; stir-fry over medium heat in a nonstick skillet 4 minutes or until browned. Remove pork from skillet. Add 1/2 cup each of sliced onion and red and green bell peppers; stir-fry 2 minutes. Add 2 tablespoons orange juice, 1 teaspoon each of soy sauce, rice vinegar, and honey, and a dash black pepper to skillet. Return pork to skillet; bring to a boil. Serve over 1 cup cooked brown rice.) Steamed Broccoli, 1 cup SNACK Blueberry Fat-Free Aspartame-Sweetened Yogurt, 8 ounces - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Jim's Birthday Dinner Menu Recipe By :WhoMe40@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Here's a menu that is suitable for casual entertaining and no one will even know they are eating something healthy and lowfat. Note for Reggie: The sauce for the zucchini would be good on kale. Steamed Mussels Venetian Style Zucchini Kristin's Lasagna Italian Bread (garlic bread if you like) Salad For dessert the kids made a white layer cake with chocolate frosting using a lowfat mix and lowfat premade frosting. It was very good. We also had lowfat vanilla ice cream (Healthy Choice). - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Kashi Bisquick Pancakes Recipe By :PatHanneman Serving Size : 1 Preparation Time :0:00 Categories : Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons walnut pieces -- ground, (optional) 1/2 cup ground Kashi good friends cereal -- (about 3/4 cup before grinding) 1/2 cup Reduced fat Bisquick(r) 1/8 tsp baking powder 1 pinch salt 3 tablespoons egg beaters(r) 99% egg substitute 1/4 tsp mild vegetable oil 1/2 cup low-fat buttermilk 1/2 cup skim milk water or apple juice -- to thin Roughly chop the nuts (if using) in the bowl of a food processor fitted with the metal blade. Add the kashi and continue processing until the mixture resembles coarse meal. Remove the kashi mixture to a mixing bowl. Combine with the Bisquick mix, baking powder and salt. Make a well in the flour. Add the egg and oil to the well and stir to combine. Add both types of milk and stir well. Add water or apple juice to thin to a crepe batter. Preheat a non-stick griddle. Cook 4 cakes at a time; spreading the batter well. Makes about 8 4-inch cakes. Serve with chunky applesauce mixed with honey or maple syrup. Source: Hanneman tested 2000-08-19 - - - - - - - - - - - - - - - - - - - NOTES : We made pancakes today with ground good friends kashi and low-fat biscuit. they were very good. not as heavy as the oatmeal kind. I recommend these;-) (They might be over the 30% cff when you add nuts; but walnuts are good food.) * Exported from MasterCook * Kashi Bread Recipe By :Donna Rathmell German Serving Size : 12 Preparation Time :0:00 Categories : Breads Breakfast Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup water 1 tablespoon margarine 1 1/2 tablespoons brown sugar 1 teaspoon salt 1/2 cup cooked kashi pilaf 1/2 cup whole-wheat flour 2 cups bread flour 1 1/2 teaspoons yeast Advance preparation: The Kashi requires approximately 30 minutes to cook and about 60 minutes to cool. Use 2 measures water for each measure kashi. Place ingredients in machine in recommended order. Use regular to whole-wheat cycle. Makes 1 medium loaf. Yield: "1 1/2 pounds" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : While usually found in the cereal section of a grocery store, Kashi is actually a combination of seven grain berries. Several different cereals are sold by the same company; make sure you purchase the 'breakfast pilaf' which requires cooking. Kashi may also be found in health food stores. Abm recommended by Jane Coombs _____ * Exported from MasterCook * Kashi Friendly Fiber Muffins Recipe By :www.kashi.com/kashico/breakmufandm.html Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup whole wheat flour 2 tsp baking powder 1/2 tsp salt 1 3/4 cups Kashi(r) Good Friends cereal 3/4 cup skim milk -- rice or soy milk 1/4 cup honey 2 egg whites 1/4 cup unsweetened apple sauce 1 medium ripe banana -- mashed Non-stick cooking spray Preheat oven to 400F In a small bowl, stir together flour, baking powder and salt. Set aside. In a large mixing bowl, combine Kashi Good Friends cereal and milk and let stand for 2-3 minutes. Add the egg whites and beat well. Stir in apple sauce, banana and honey. Add flour mixture and mix only until dry ingredients are moistened (over-mixing will produce rubbery muffins). Fill sprayed muffin tins. Bake for 20-25 minutes or until lightly browned. Description: "Start the day off right with these moist, fat free, cholesterol free, high fiber muffins." Source: "www.kashi.com/kashico/breakmufandm.html" - - - - - - - - - - - - - - - - - - - NOTES : Start the day off right with these moist, fat free, cholesterol free, high fiber muffins. Nutrition Facts --- Serving Size: 1 muffin Calories 100 Fat cal 0 Total fat 0g Saturated fat 0g Cholesterol 0mg Sodium 240mg Total carbo 22g Fiber 3g Sugars 11g Protein 3g From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : I would consider them a "medium size" homemade muffin. They are definitely "high-fiber-tasting" -- if you know what I mean. My kids definitely wouldn't go for them, but I find them an acceptable choice. * Exported from MasterCook * Kashi Pilaf Salad Recipe By :PatHanneman Serving Size : 1 Preparation Time :0:00 Categories : Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- kashi carrot red onion green onion celery garlic steamed broccoli cilantro pepper wasabi lime ginger sauce lemon juice honey spicy soft lettuce sourdough bread I'm susceptible today. Just had a kashi pilaf salad with carrot, red onion, green onion, celery, garlic, left over steamed broccoli , cilantro, pepper, and bottled wasabi lime ginger sauce cut with lemon juice and sweetened with honey. Served on spicy soft lettuce with sour dough bread on the side. Yummers. Will add the left over with heals of bread to a turkey loaf for dinner. I find I have to plan when it's this hot or I'm tempted not to cook when dinnertime comes. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Kristin's Lasagna Recipe By :Kristin [From WhoMe40@aol.com] Serving Size : 12 Preparation Time :0:00 Categories : Casseroles Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 9 lasagna noodles 24 ounces nonfat cottage cheese 10 ounces frozen chopped spinach 1/4 cup Egg Beaters(r) 99% egg substitute 1 tablespoon dry bread crumbs 4 ounces skim milk mozzarella cheese 4 ounces nonfat mozzarella cheese 2 tablespoons parmesan cheese 26 ounces Kroger Homestyle Tomato w Basil Pasta Sauce Cook noodles in lightly salted water until barely done, about 9 - 11 minutes. Drain, rinse, drain again, then lay out on towels covered with paper towels to dry. Make the filling: Let the spinach come to room temp (or your hand will freeze) then squeeze out all the excess moisture over a fine mesh colander. Place the spinach and the breadcrumbs in a food processor and pulse to combine. Place the cottage cheese in the colander and run water over it until it's only dry curds. Shake very dry then place in food processor with spinach. Add eggbeaters and pulse to combine. Combine the mozzarella cheeses and set aside. Spray a 9 x 13 dish with Pam. Cover the bottom with a thin layer of spaghetti sauce. Then 3 noodles, followed by 1/2 the filling, about 1/2 the sauce, and half the mozzarella cheese. Repeat layers starting with noodles and ending with cheese. Top with remaining 3 noodles, and every last bit of sauce. Lasagna can be covered and refrigerated at this point. Bring to room temp before cooking. It can also be frozen. To cook, bake in a 375 oven for about an hour. Uncover, sprinkle with Parmesan and bake 10 - 15 minutes more. Let stand 5- 10 minutes before serving. You can add sausage to this if you like; my family prefers it without. I also tried making it with nonfat ricotta but the cottage cheese is really better. It's not as dry. If you decide to use nonfat ricotta check the labels. Some are very high calcium...others aren't. Tip: the spaghetti sauce should be thick. Description: "This has been a family favorite for years..the only way they'll eat cooked spinach. Always gets rave reviews." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Leftover Rice Tuna Salad Recipe By :Kristin Serving Size : 4 Preparation Time :0:00 Categories : Fish & Seafood Rice Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups cooked brown rice -- cooled 1 6 oz can tuna in water, canned -- drained 1/2 mango -- diced 3/4 cup red grapes -- halved 2 tablespoons minced parsley 3 ounces spinach -- chiffonade 2 tablespoons walnuts -- toasted Dressing 2 tablespoons lime juice lime zest 1/4 teaspoon salt 1/2 teaspoon chipotle chile canned in adobo -- minced Mix everything together. Chill or serve immediately. Source: "Formatted by Whome40@aol.com Aug 2000" - - - - - - - - - - - - - - - - - - - NOTES : This recipe came about because I had some leftover cooked rice. If you have some citrus salsa throw it in. Omit the chipotle if you don't like things spicy. This would be good with any kind of leftover grain. I also think it would be good with a grapefruit dressing. Leftover cooked salmon would be good in place of the tuna. And maybe some chopped mint. It just depends on what you have available. A can of mandarin oranges would be good. Or some diced pineapple when mangos aren't in season. Note: Amount of rice is approximate. _____ * Exported from MasterCook * Lemon Lime Shrimp Salad Recipe By :American Institute for Cancer Research Serving Size : 4 Preparation Time :0:00 Categories : Fish & Seafood Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 clove garlic 3 tablespoons lemon juice 1 tablespoon hoisin sauce -- (Chinese sauce) 1/8 teaspoon red pepper flakes 1 pinch white pepper 1 pound medium peeled shrimp 1 medium head cabbage -- grated 1 carrot -- grated 1 cup chopped watercress 2 ripe red tomatoes -- quartered 1/3 cup lime juice 2 tablespoons honey 1/2 teaspoon salt -- (optional) 2 tablespoons chopped fresh basil 2 tablespoons roasted peanuts -- coarsely chopped In a blender, combine the garlic clove, lemon juice, hoisin sauce, red pepper flakes and white pepper. Puree until smooth. Marinate the shrimp in the puree for 20 minutes. Meanwhile, mix together the lime juice, honey and salt and toss into the salad. Cook the shrimp in a non-stick pan with the marinade for 2 to 3 minutes -- it's done when it turns pink. Mound the shrimp in the middle of the salad and place the quartered tomatoes around the edges of the bowl. Garnish with basil, peanuts and red pepper flakes. Description: "The base of this tasty seafood salad is cabbage, a cruciferous vegetable That's a good source of vitamin C. For easier preparation, chop the vegetables in a food processor while the shrimp are marinating." Source: "http://www.practicalkitchen.com/cgi-bin/dir/jump.cgi?ID=1463" S(Formatted by Whome40@aol.com Aug 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : Per Serving: 242 Cal; 4g Fat; 31g Carb; 26g Protein; 0mg Cholesterol; 7g Dietary Fiber; 710mg Sodium. Exchanges: 3 Meat; 3 Veg; 1/2 Fat. * Exported from MasterCook * Lemon Mint Dressing Recipe By :Dr. Thom Ris, Palm Springs Diet Serving Size : 8 Preparation Time :0:00 Categories : Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces plain low-fat yogurt 2 tablespoons lemon juice 2 tablespoons finely snipped fresh mint 1/2 teaspoon grated lemon peel 1/4 teaspoon salt Stir all ingredients together and refrigerate, covered. Keeps up to one week. Stir before using. Serving Ideas : Serve with fruit or meat salads. Source: "The Desert Sun, August 10, 2000" Yield: "1 cup" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lentil And Swiss Chard Soup Recipe By :The Toronto Star, Oct. 7, 1998 Serving Size : 6 Preparation Time :0:00 Categories : Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 medium onion -- chopped 1 stalk celery -- chopped 1 medium carrot -- peeled and chopped 1 clove garlic -- minced 2 1/2 cups canned tomatoes 10 ounces lentils -- green (1-1/2 cups) 6 cups chicken stock -- or water 1 pound Swiss chard -- sliced 1/2" thick 1 pinch salt -- to taste 1 pinch pepper -- to taste 6 teaspoons Parmesan cheese 6 ounces lean ham -- chopped * Heat oil in large saucepan over medium heat. Add onion, celery and carrot. Cook 1 minute. Add tomatoes. Cook 2 minutes, stir in lentils and stock or water. Bring to boil, then reduce heat and simmer, covered 45 minutes or until lentils are tender. Add Swiss chard, salt and pepper. Simmer about 5 minutes or until chard is wilted. Serve in shallow bowls topped with 1 teaspoon of Parmesan. S(Typed & Formatted in MC by:): "Helen D. (hdeacey@home.com) August 7, 2000." - - - - - - - - - - - - - - - - - - - NOTES : Per Serving (per MasterCook): 294 Calories; 5g Fat (15.7% calories from fat); 23g Protein; 39g Carbohydrate; 17g Dietary Fiber; 15mg Cholesterol; 2931mg Sodium. Exchanges: 2 Grain(Starch); 2 Lean Meat; 2 Vegetable; 1/2 Fat. WW = 3 Points * Note: The original recipe did not call for ham, but by adding the ham it really made this soup. Swiss Chard: A dark green leafy vegetable with bigger, thicker leaves than spinach, it is sold in some supermarkets and most specialty produce markets. * Exported from MasterCook * Light Salad Nicoise Recipe By :Stella Bowling, The Everyday Diabetes Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Fish & Seafood Mediterranean Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 head iceberg lettuce -- finely shredded 2 large tomatoes -- (beefsteak), cut into wedges 3 ounces green beans -- cooked & cooled 6 green onions -- sliced 1 clove garlic -- crushed 1/4 cup nonfat Italian salad dressing -- *see Note 14 ounces tuna in water, canned -- drained (2 cans) 6 anchovy fillets -- drained 8 Greek olives -- pitted 4 large hard-boiled eggs -- quartered Place the lettuce, tomatoes, beans and onions in a serving bowl and toss lightly together. Mix the garlic into the dressing and drizzle half of it over the contents of the bowl. Add the tuna in large chunks. Pat the anchovy fillets dry on paper towels and place on top of the tuna with the olives. Drizzle with the remaining dressing and arrange the eggs on top of the salad. Serve chilled. Makes 4 servings. Description: "Salad Nicoise can be quite high in fat. I've reduced the fat content by using canned tuna in water and fat-free dressing. Both products are readily available in major supermarkets. Serve with fresh crusty bread." Source: "Canadian Diabetes Association" S(Typed in MC & WW points done by): "Helen D. (hdeacey@home.com) August 7, 2000" - - - - - - - - - - - - - - - - - - - NOTES : * The original recipe called for fat-free vinaigrette dressing, I was unable to find to used the Italian dressing. Nutritional Data as per cookbook: Calories 297, 37g Protein, 15g Carbohydrate, 4g Dietary Fiber, 10g Total Fat, 3g Saturated Fat, 259mg Cholesterol, 955 mg Sodium Diabetic Exchanges (Canadian): 1 Fruits & Vegetable Choice, 5 Protein Choices, 1 Extra Vegetable Choice. WW Points for 1/4 of the recipe = 6 * Exported from MasterCook * Lightened Waldorf Salad Recipe By :BH&G Low Cal, Low Fat Recipes Serving Size : 6 Preparation Time :0:00 Categories : Fruit Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 15 1/2 ounces pineapple chunks in juice -- drained 2 medium apples -- cored & chopped (and/or pears(2 cups) 1/2 cup celery -- thinly sliced 1/2 cup seedless grapes -- halved, red 2 kiwi fruit -- sliced - peeled, halved lengthwise 1/3 cup fat-free mayonnaise -- or salad dressing 1/3 cup lemon yogurt, nonfat -- or low-fat 1 tablespoon honey 2 tablespoons walnuts -- pieces, toasted Flowering kale or lettuce leaves -- optional Toss together pineapple, apples or pears, celery, grapes, and kiwi fruit in a large bowl. Stir together the mayonnaise dressing or salad dressing, yogurt, and honey in a small bowl; fold gently into fruit mixture. Cover and chill for up to 6 hours. Just before serving, stir in toasted walnuts. Serve on flowering kale or lettuce leaves, if desired. Makes 6 side-dish servings. Nutritional Info: 123 Cal, 2g Total Fat(0g sat fat), 0mg Choles, 189mg Sod, 26g Carbo, 2g Fiber, 2g Pro. Food Exchanges: 1 fruit, 1/2 fat. POINTS: 2 MC Formatted by Sue B 9-11-98 and submitted to the WW forum. NOTE: To toast walnuts, place them in a small skillet and cook over medium heat, stirring often, for 5 to 7 minutes or till golden. From hdeacey@home.com - - - - - - - - - - - - - - - - - - - NOTES : I found this at the WW site last year, it is delicious, thanks to Sue B sharing. * Exported from MasterCook * Linguine Alfredo Recipe By :Weight Watchers New Complete Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon reduced-calorie margarine 2 garlic cloves -- minced 1 tablespoon all-purpose flour 1 cup skim milk 1/4 cup nonfat cream cheese 1/4 cup grated asiago or parmesan cheese 1 cup broccoli florets 1 medium red bell pepper -- seeded -- and cut into 1-inch pieces 1/2 carrot -- thinly sliced 1 celery stalk -- sliced 4 cups hot cooked linguine 1. In a medium nonstick saucepan, melt the margarine. Saute the garlic until fragrant, about 30 seconds. Whisk in the flour, then gradually whisk in the milk; cook, stirring constantly, until slightly thickened, about 2 minutes. Whisk in the cream cheese and Asiago; cook, stirring, until smooth, 1-2 minutes. Remove from the heat and cover to keep warm. 2. Meanwhile, place the broccoli, bell pepper, carrot and celery in a steamer basket; set in a saucepan over 1" of boiling water. Cover and steam until tender-crisp, about 3 minutes. 3. In a large bowl, combine the pasta and steamed vegetables. Add the cheese sauce; toss to coat thoroughly. Serve at once. Per serving (per book): 276 Calories, 5 g Total Fat (16% cff), 3 g Saturated Fat, 10 mg Cholesterol, 250 mg Sodium, 42 g Total Carbohydrate, 3 g Dietary Fiber, 13 g Protein, 223 mg Calcium. POINTS per serving: 5. Typos by Brenda Adams (adamsfmle@sprintmail.com) - - - - - - - - - - - - - - - - - - - NOTES : This is from my newest cookbook purchase. Nice book, great pictures, luscious recipes and it's in a 3 ring binder. (Nice for scanning.) * Exported from MasterCook * Marinated New Potato Salad Recipe By :Weight Watchers Magazine May/June 1998 Serving Size : 6 Preparation Time :0:00 Categories : Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds red potatoes -- small, cut into -- 1/8ths 1/2 cup chopped celery 1/2 cup sliced green onions 1/3 cup chopped red bell pepper 1 1/2 tablespoons chopped fresh parsley 6 tablespoons white wine vinegar 1 tablespoon Dijon mustard 2 teaspoons sugar 2 tablespoons olive oil 1/2 teaspoon salt 1/4 teaspoon coarsely ground pepper 1 clove minced garlic Place potatoes in a saucepan; cover with water, and bring to a boil. Reduce heat; simmer 13 minutes or just until tender; drain. Rinse under cold water; drain well. Place in a bowl; cover and chill 30 minutes. Add celery and next 3 ingredients; toss well. Combine vinegar and next 6 ingredients in a small bowl; stir well with a whisk. Pour over potato salad; toss gently. Cover and chill at least 1 hour. Toss gently before serving. Yield: 6 servings (Serving size 1 cup) S(Typed & Formatted in MC by:): "Helen D. (hdeacey@home.com) August 6, 2000" - - - - - - - - - - - - - - - - - - - NOTES : According to Magazine: Points: 2 Exchanges 2 Starch * Exported from MasterCook * Mashed Potatoes And Rutabaga With Buttermilk Recipe By :Pillsbury Fast and Healthy Magazine Nov/Dec 1995 Serving Size : 10 Preparation Time :0:00 Categories : Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds potatoes -- 4 to 5 large, peeled (Yukon Gold) cut into 1/4-inch cubes (4-1/2 cups) 1/2 pound rutabaga -- (1-1/2 cups) peeled, cut into 1/4-inch cubes 3/4 cup buttermilk -- warmed * 1 tablespoon butter or margarine 1 1/2 teaspoons salt Place 6 cups water in large saucepan; bring to a boil. add potatoes and rutabaga; return to a boil Reduce heat to medium; simmer 10 to 20 minutes or until vegetables are sot. Drain vegetables, reserving some of cooking liquid if desired for mashing. with potato masher or electric mixer, mash vegetables until fairly smooth but some lumps remain. add buttermilk, margarine and salt; beat until well mixed. For a creamier mixture, beat in a small amount of the cooking liquid. 10 (1/2 cup) servings. Description: "The flavour of rutabaga is mellowed in this attractive, tasty pairing with buttery flavoured yellow potatoes." S(Typed & Formatted in MC by:): "Helen D. (hdeacey@home.com) August 6, 2000" - - - - - - - - - - - - - - - - - - - NOTES : * Tip: To substitute for buttermilk, use 2-1/4 teaspoons vinegar or lemon juice plus milk to make 3/4 cup. Warm buttermilk in small saucepan over low heat until warm; do not boil. or, in small microwave-safe bowl, microwave on HIGH for 45 seconds to 1-1/4 minutes. Nutritional data according to the magazine: Serving size 1/2 cup. Calories 80 (Calories form Fat 10), Total Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 360mg, Total Carbohydrate 15g, Dietary Fiber 2g, Sugars 3g, Protein 2g. Dietary Exchange: 1 Starch. * Exported from MasterCook * Microwaved Corn On The Cob #2 Recipe By :"Jane" Serving Size : 1 Preparation Time :0:00 Categories : Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** I microwave my corn after shucking and rinsing in a covered microwave-safe pot. I cook it for a shorter amount of time. I do: 2 minutes for the pot plus 1 minute per ear. I usually make between 6 and 8 ears at a time this way. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Microwaved Corn On The Cob In The Husk Recipe By :"Ellen C." Serving Size : 1 Preparation Time :0:00 Categories : Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** I simply do no preparation other than stick an ear or two in the microwave. I don't even bother to remove the silk prior to cooking. Sometimes I open the husk about 1 inch a let a little water drizzle in, then place in the microwave. I cook on high for 2-3 minutes, per ear, depending on how long I plan on letting it steam in the husk before eating. I usually let it sit for several minutes, until it's cool enough to quickly husk. If the corn is very fresh, it needs to be only barely heated. If it is older, then a longer cooking and resting time is beneficial. I often spritz soy sauce or Bragg's Aminos on the husked ear. My new favorite is to drizzle Umeboshi vinegar on it. (I learned that from a macrobiotic cookbook; more on that when we get to the subject.) Yum, is the Umeboshi good -- slightly sour and salty mixed with the sweetness of corn! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Middle Eastern Chick Pea Soup Recipe By :Carol Damewood Spann Serving Size : 8 Preparation Time :2:00 Categories : Mediterranean Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup chopped onion 1 tb olive oil 1/2 cup chopped carrots 1/2 cup chopped celery 3 cloves garlic -- minced 5 cups vegetable broth 2 tsp salt 2 tsp cumin 1 tsp black pepper 1 bay leaf 1/2 cup uncooked long grain rice -- rinsed and drained 2 tbs chopped fresh parsley 1 16 ounce can diced tomato 1 cup chickpeas In large pot, saute onion in olive oil until softened. Add carrots and celery; cook four minutes. Add garlic and cook 2-3 minutes. Stir in stock; bring to boiling on high heat; immediately reduce heat to low; add salt, cumin, pepper, bay leaf, rice, parsley and tomatoes; simmer covered for 30 minutes, stirring occasionally. Add chickpeas and simmer additional 30 minutes. Remove bay leaf before serving. Garnish as desired. Garnishes include: lemon wedge, chopped cilantro, grated Parmesan From "Marta Martin" - - - - - - - - - - - - - - - - - - - NOTES : This recipe appeared in the Food section of the Sunday Gazette-Mail, August 13, 2000