* Exported from MasterCook * Mustard Vinaigrette With Apple Juice Recipe By :Mollie Katzen: Vegetable Heaven Serving Size : 24 Preparation Time :0:00 Categories : Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cloves garlic (medium-sized) -- finely minced 2 tablespoons prepared mustard (grainy) 3 tablespoons minced fresh parsley 3 tablespoons minced fresh dill weed 3 tablespoons balsamic vinegar 1 tablespoon fresh lemon or lime juice 1/2 cup apple juice 1 teaspoon salt 1/2 cup extra virgin olive oil Combine everything in a jar with a lid, cover and shake well. Shake again before each use. (Trace fiber) Source: "Hyperion 1997" Yield: "1 1/2 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Mollie's other apple juice vinaigrette was in veg heaven (not still life). and here it is. I'm not fond of dill unless it's fresh so I've added Thai basil or cilantro to this. lime juice and lemon verbena. etc. - pat * Exported from MasterCook * My Picnic Pasta Salad Recipe By :Helen Deacey Serving Size : 12 Preparation Time :0:00 Categories : Chicken Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces shell pasta -- uncooked, medium 4 cups broccoli florets -- small 3 cups carrots -- thinly sliced 1 cup radishes -- thinly sliced 1 cup cucumber slices -- peeled 2 medium yellow bell peppers -- coarsely chopped (2 c) 1/2 cup red onion -- chopped 6 ounces cooked chicken breast half -- 1/2" cubes 8 ounces reduced fat cheddar cheese -- 1/2" cubes 1 cup fat-free Italian salad dressing 1 teaspoon sugar substitute 1/2 cup chopped green onions In pasta pot cook pasta to desired doneness, as per directions on the package, add broccoli and carrots during the last 3 or 4 minutes of cooking time. Drain, rinse under cold water to cool. Drain well. In large bowl add cooked pasta, broccoli, radish slices, cucumber slices, yellow pepper, red onion, chicken cubes, cheese cubes and toss with the Italian salad dressing and sugar substitute (I use Splenda), toss gently. Garnish with the chopped green onions just prior to serving Take to picnic in cooler, I use a Tupperware bowl, so I turn several times prior to serving. Serves 12 - 15 S(Typed & Formatted in MC by:): "Helen D. (hdeacey@home.com)" Yield: "20 cups" - - - - - - - - - - - - - - - - - - - NOTES : I sometimes add 1 cup of red kidney beans. This salad can be changed to add whatever vegetable you wish to use, instead of broccoli, use tomatoes, there are so many combinations you can use. You can use different shapes of pasta as well. This salad started from one I found in an old magazine and I got carried away, everyone likes this. Using MC for Nutritional Data as follows: Calories per serving: 239 (11.5% Calories from Fat), Total Fat 3g, Saturated Fat 1g, Cholesterol 14mg, Carbohydrate 38g, Dietary Fibre 3g, Protein 14g, Sodium 429mg, Potassium 407mg, Calcium 119mg WW points - 4 * Exported from MasterCook * New Boston Baked Beans With Applebutter Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Legumes Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces dry navy or great northern beans 8 cups water 1/2 cup chopped onion 2 turkey bacon slices -- cooked and crumbled 1 cup Apple Butter 1/2 teaspoon dry mustard 1/4 teaspoon salt 1/8 teaspoon pepper Rinse and drain beans. In large saucepan combine beans and 4 cups of the water. Bring to boil; reduce heat. Simmer, uncovered, 2 minutes; remove from heat. Cover and let stand 1 hour. Drain and rinse. In large saucepan combine beans and 4 cups fresh water. Bring to boil; reduce heat. Simmer covered, for about 1-1/4 hours or until beans are just tender, stirring occasionally. Drain. Transfer to 1-1/2 quart casserole or bean pot. Add onion and bacon. Stir in apple butter, mustard, salt and pepper. Bake covered, at 300F. for 2 hours or to desired consistency, stirring occasionally. Serve hot. Per Serving: 3 points; 242 Calories; 1g Fat (5.2% calories from fat); 10g Protein; 50g Carbohydrate; 10g Dietary Fiber; 4mg Cholesterol; 165mg Sodium Description: "Musselman's Apple Butter" Source: "Knouse Food Coop, Peach Glen, PA" S(Internet address): "http://www.knouse.com/musselmans/bostonbeans.htm" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Suggestion: Instead of rapid-soak, soak the beans overnight. Combine ingredients in a 4qt crockpot. Cover and cook on low for 7 to 9 hours. * Exported from MasterCook * New England Clam Chowder #4 Recipe By :Magazine Recipes from 1984 Serving Size : 6 Preparation Time :0:00 Categories : Fish & Seafood Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cans canned clams -- 10 oz. 3 medium all-purpose potatoes -- diced 1 medium onion -- chopped 3 cups milk, 2% lowfat 1 tablespoon butter Place potatoes and onions in a saucepan and 2 cups of water and boil for 20 minutes. Add butter and clams in their juice. Simmer 10 minutes. Add milk, salt and pepper to taste. Reheat and serve with oyster crackers. Serve 4 to 6 S(Formatted in MC by:): "Helen D. (hdeacey@home.com) August 2000" - - - - - - - - - - - - - - - - - - - NOTES : This is my favourite chowder, I add 1 carrot grated and add at the same time as the potatoes and onions. (Helen D.) * Exported from MasterCook * Onion Khulcha Recipe By :Bombay Bar and Grill, Westport, CT Serving Size : 8 Preparation Time :0:00 Categories : Breads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups all-purpose flour plus more flour for kneading 1 large egg 1/2 teaspoon baking powder 1 teaspoon sugar 1/4 teaspoon salt 2 tablespoons nonfat plain yogurt 1/4 cup skim milk -- warmed 2 teaspoons vegetable oil 2 medium onions -- chopped 1/4 cup finely chopped green bell pepper 1/4 cup finely chopped cilantro 1/4 cup melted butter All of the delicious breads at the Bombay Bar & GrillMartha's favorite Indian restaurant in Westport, Connecticutare baked in a tandoor, a traditional rounded-top oven made of brick and clay. After the chef stretches the dough flat, he sticks it to the sides of the oven, where it bakes over the direct heat of a smoky fire. Once the dough is sufficiently puffed and browned, it is peeled off the oven's sides with specially designed metal skewers. Since you probably don't have a tandoor at home, you can create a similar effect by baking Indian breads in a conventional oven on quarry tiles or a pizza stone. This recipe for onion khulcha comes from Peter Beck, executive chef of Bombay Bar & Grill and an expert in both southern and northern Indian cuisine. Though onion khulcha rises, the dough does not contain yeast. The natural bacteria in the yogurt activates the fermentation process, giving the bread a pleasantly tart flavor. Mix flour, egg, baking powder, sugar, salt, yogurt, milk, and oil until combined. Gradually add 1/3 cup water, and knead dough until firm but not too soft. Let dough rest in a bowl covered with a damp cloth for at least 2 hours. Place pizza stone in oven, and heat to 350. Divide dough into four pieces, and knead each piece on a floured surface until smooth, forming into a ball. Let rest 10 minutes On a lightly floured surface, press each ball into a disk, 8 inches in circumference. Cover entire surface with onions, peppers, and coriander. Place on pizza stone in oven, and bake until bread puffs up and brown blisters form on the surface, 5 to 10 minutes. Remove from oven, and brush edges with melted butter. SPECIAL THANKS to Peter Beck, Executive chef; Mohamed Enayetullah, Chef. Bombay Bar & Grill * 616 Post Road East * Westport, CT (2000-08-04) Description: "Makes 4 eight-inch breads" Cuisine: "India" Source: "Martha Stewart Living" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : unedited for low fat - If we use one-third the amount of butter, this would be around 5g fat each serving. * Exported from MasterCook * Pasta And Cabbage Salad Recipe By :101+ Diabetic Recipes Serving Size : 2 Preparation Time :0:00 Categories : Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 teaspoons cider vinegar 1 teaspoon sugar -- (Splenda) * 1/8 teaspoon salt 1/8 teaspoon ground black pepper 1/8 teaspoon prepared mustard 1 tablespoon nonfat sour cream 2 1/4 teaspoons evaporated skim milk 1 cup cooked pasta -- bow-tie 2/3 cup shredded cabbage -- (green) 1/3 cup zucchini -- halved & sliced 4 cherry tomatoes -- halved 1 green onion -- finely chopped Combine vinegar, sugar substitute (do not use Aspartame causes it to be bitter, I use Splenda), salt, pepper and mustard in small bowl. Stir in sour cream and milk until well blended. Add pasta, cabbage, zucchini, tomatoes, and onion; toss to coat. Cover, refrigerate 2 hours before servings. Makes 2 Servings. S(Formatted in MC by:): "Helen D. (hdeacey@home.com) August 22, 2000" - - - - - - - - - - - - - - - - - - - NOTES : (I used 1 tablespoon nonfat mayonnaise also.) According to cookbook: Calories 102, 5% from fat, 1g Total Fat, 21g Carbohydrate, 2g Dietary Fiber, 4g Protein WW Points: 2 Points Dietary Exchanges per serving: 1 Starch/Bread, 1 Vegetable * Exported from MasterCook * Pasta With Market Vegetable Ragout Recipe By :Vegetarian Times Low-Fat & Fast Pasta, page 11 Serving Size : 4 Preparation Time :0:00 Categories : Pasta Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tsps canola oil 1 med zucchini -- halved lengthwise and thinly cut diagonally 1 red bell pepper -- julienned, or green 2 cup chopped eggplant 4 cloves garlic -- minced 1 jalapeno -- seeded and minced, optional 4 lg tomatoes -- diced 1/2 cup chopped mixed fresh herbs -- basil and parsley 1 tsp dried oregano 1 tsp paprika 1/2 tsp freshly ground black pepper 1/2 tsp salt 8 ozs angel hair pasta -- or spaghetti 1/4 cup grated fresh Parmesan cheese -- optional In a large skillet or wok, heat the oil over medium-high heat. Add the zucchini, bell pepper, eggplant, garlic, and chili pepper (if desired). Cook, stirring, for 7 to 9 minutes. Add the tomatoes herbs, oregano, paprika, pepper, and salt, and cook for 10 minutes more over medium heat, stirring occasionally. As the tomatoes "cook down" the mixture will thicken. Meanwhile, in a large saucepan, bring 3 quarts of water to a boil over medium-high heat. Place the pasta in the boiling water, stir, and return to a boil. Cook until al dente, 4 to 6 minutes, stirring occasionally, if using capellini, 9 to 11 minutes if using spaghetti. Drain in a colander. Transfer the pasta to warm serving dishes. Spoon the vegetable sauce over the top; sprinkle with Parmesan cheese if desired. Serve with warm bread. Per Serving: 253 Calories: 8g Protein; 4g Fat; 50g Carbohydrates: 0 cholesterol; 312mg Sodium; 5g Fiber From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : The simplicity of this rustic tomato sauce is almost too good to be true. Fresh vegetables and herbs are simmered to a chunky ragout-like consistency and then ladled over the pasta. Paprika gives the sauce a reddish-orange hue. 4 WW points. This was quick, easy and very good. This is another one I got of the vegetarian recipe list a long time ago. It is very adaptable to whatever veggies you have in the kitchen or garden. * Exported from MasterCook * Pasta With Shrimp And Zucchini Recipe By :Chef Nicola Zanghi, Merchant's Restaurant Group Serving Size : 4 Preparation Time :0:00 Categories : Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound fettuccine or other pasta 4 teaspoons unsalted butter -- or more if needed 1 pound cooked shrimp (Steamed) -- thawed and drained 2 tablespoons olive oil 3/4 pound onions -- thinly sliced 4 cloves garlic -- minced 3/4 pound zucchini -- cut in 1/2" cubes 1/4 cup minced sun-dried tomatoes 1 teaspoon dried basil 1/4 cup grated Parmesan cheese Cook fettuccine in boiling salted water 8-10 minutes or until al dente. Drain pasta and return to saucepan. Toss with butter and shrimp and keep warm. Heat oil in a heavy nonstick skillet over medium high heat. Saute onions 2-3 minutes, stirring frequently. Add garlic and zucchini and continue to saute another 4-5 minutes or until zucchini softens. Stir in tomatoes, basil, and salt and pepper to taste. Combine vegetables, shrimp and pasta in a serving bowl. Serve with Parmesan. Source: "Food TV.com" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Tested: 08/13/2000(Sun) Modifications: Angel hair pasta; thinly sliced leek, garlic, half the butter, all the oil. Added half the remaining butter and sauteed three types of summer squash, finished with salt, pepper, sun-dried tomatoes, 1 tsp crumbled lean bacon. no basil. Raw shrimp, sauteed in remaining butter, added 1/4 cups chopped fresh tomato and a few cilantro leaves. Served with myzithra cheese.-Hanneman Bob wanted zucchini, pasta and shrimp tonight so I modified this to suit us. I'm posting the original. Modifications: Angel hair pasta. Thinly sliced leeks, garlic, sauteed in half the butter, all the oil. Added half the remaining butter and sauteed three types of summer squash, finished with salt, pepper, sun-dried tomatoes, 1 tsp crumbled lean bacon. No basil. Raw shrimp, sauteed in remaining butter, added 1/4 cup chopped fresh tomato and a few cilantro leaves. Served with myzithra cheese. * Exported from MasterCook * Pasta Without Egg Yolks Recipe By :"Susan S. Oehlers" Serving Size : 1 Preparation Time :0:00 Categories : Pasta Pasta Machine Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 egg equivalent -- or 1/2 cup yogurt -- to 3/4 cup 1/2 cup whole wheat flour 1/2 cup unbleached flour I make pasta w/o egg yolks all the time. I either use ff yogurt (3 eggs is probably around 1/2 to 3/4 cup-so use and equivalent amount of yogurt) or an egg replacer like egg-beaters. I usually use 1/2 whole wheat, 1/2 unbleached flour. I have used many different types of flour--rye(with some caraway seeds thrown in), buckwheat, semolina, rice flour. Most of the time I'll add herbs and spices to the dough to complement the flour used and the dish I plan to use the pasta in. Suse so02@admin.swt.edu - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pastitsio With Spinach And Apricots Recipe By :More Choice Menus Serving Size : 8 Preparation Time :0:20 Categories : Pasta Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Meat Filling 1 pound lean ground turkey -- *see Note 1 cup chopped onion -- (1 large) 3 cloves garlic -- minced 19 ounces canned tomatoes 1/3 cup dried apricots -- slivered (7-9 halves) 1 teaspoon dried oregano 1 teaspoon dried basil 1/4 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg Bechamel Sauce (1 Point) 4 cups cooked egg noodles -- (about 8 ounces dry) 10 ounces frozen chopped spinach -- thawed, well drained 1/3 cup Parmesan cheese -- well drained *Recipe called for ground lamb. Meat Filling: In a large nonstick skillet on medium-high heat, cook ground turkey until no longer pink; drain well and discard fat; set meat aside. To skillet, add onion and garlic; cook for 5 minutes or until softened. Return ground turkey to skillet. Break tomatoes into small pieces and add to skillet along with apricots, oregano, basil, cinnamon and nutmeg. Cook, uncovered, for 10 minutes or until slightly thickened. In a large amount of boiling water, cook noodles according to package directions until al dente (tender but firm); drain well. Squeeze excess liquid from spinach. Spray 13 x 9 inch baking pan with nonstick cooking spray. Place 1/2 noodles in pan; top with 1/2 meat mixture, all the drained spinach. Add 1/2 noodles, 1/2 meat; spoon Bechamel Sauce evenly over top; sprinkle with cheese. Bake, uncovered in 350°F. oven for 35 minutes or until golden and hot. Allow to stand for 10 minutes. Description: "Pastitsio is a Greek dish of pasta and spicy meat much like a lasagna." Source: "Canadian Diabetic Association" S(Typed in MC & WW points done by): "Helen D. (hdeacey@home.com) August 7, 2000" Start to Finish Time: "1:05" T(Cook): "0:45" - - - - - - - - - - - - - - - - - - - NOTES : Canadian Diabetic Choices: 1-1/2 Starch Choices, 1 Fruit & Vegetables Choice, 1/2 Skim Milk Choice, 2 Protein Choices WW Points = 6 Nutritional Data according to cookbook: 298 calories, 38g carbohydrates, 22g protein, 7g total fat, 3g saturated fat, 2g fibre, 309mg sodium. * Exported from MasterCook * Peanut Butter And Banana Shake Recipe By :Weight Watchers International, Inc. Serving Size : 1 Preparation Time :0:00 Categories : Beverages Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 packet Alba '77 shake mix -- vanilla or chocolate 1/2 medium ripe banana -- peeled and sliced 1 1/2 teaspoons peanut butter -- creamy 4 ice cubes 3/4 cup cold water In a blender container, combine dairy shake mix and water. Process on high speed until thoroughly combined, about 30 seconds. Add banana and peanut butter and process on low speed until smooth, scraping down sides of container as necessary. Remove center of blender cover and, with blender running, add ice cubes, one at a time; process on high speed after each addition, until ice cubes are dissolved. (Mixture will be thick) Per WW's: 1 M, 1/2 FA, 1 FR, 1/2 P 4 g. fat, 1 g. fiber 170 cals., 9 g. pro., 26 g. carb., 38 mg sod., 0 mg. chol. Per MC 5 using Alba N.I.: 172 calc, 4 g. fat, 4 g. fiber = 3 pts (31% calcium = 1 milk serving) I would count this as 3 pts (which include 1 milk and 1 fat serving) Source: "Breakfast & Snack Solutions -- 1996 Plan Materials Booklet --Personal Choices, p. 11" Copyright: "1995 Weight Watchers International, Inc." Adapted by WWI from "Simply Light Cooking" 1992 Copyright From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : I'd use a frozen banana half in this and cut back on the ice. You may need to increase the water a bit. * Exported from MasterCook * Pennsylvania Dutch Apple Butter Recipe By : Serving Size : 48 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 1/2 cups chopped peeled Granny Smith apple (about 2 1 1/4 cups apple cider 3/4 cup packed brown sugar 3/4 teaspoon ground cinnamon 1/4 teaspoon ground allspice 1/4 teaspoon ground cloves 1/4 teaspoon ground ginger Combine apples and cider in a large saucepan or Dutch oven. Bring to a boil; cover, reduce heat, and simmer 40 minutes or until tender. Place apple mixture in a blender or food processor; process until smooth. Combine pureed apple mixture, sugar, and remaining ingredients in pan; bring to a boil. Reduce heat, and simmer, uncovered, 25 minutes or until mixture is thick, stirring frequently. Cool. Store butter in an airtight container in refrigerator up to 2 months. Serving Size: 1 tablespoon Source: "Cooking Light, October 1997, p.186" Copyright: "(c) Cooking Light" Yield: "3 cups" From "Jane" - - - - - - - - - - - - - - - - - - - Serving Ideas : Autumn Ragout With Roasted Vegetables * Exported from MasterCook * Pickled Carrots Recipe By :Anne Lindsay Serving Size : 10 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound carrots -- scraped 3/4 cup granulated sugar 3/4 cup white vinegar 3/4 cup water 1 tablespoon mustard seed 3 whole cloves 1 cinnamon stick -- broken Cut carrots into thin 3-inch sticks. Blanch in boiling water for 3 minutes; drain and refresh under cold running water. Drain again and place in bowl. In saucepan, combine sugar, vinegar, water, mustard seeds, cloves and cinnamon; bring to boil. Reduce heat and simmer for 10 minutes; pour over carrots. Let cool, then cover and refrigerate for at least 8 hours or overnight. Drain well; discard cloves and cinnamon. Makes about 10 appetizer servings. Source: "Canadian Living Magazine Summertime Cooking August 1986" S(Typed & Formatted in MC by:): "hdeacey@home.com August, 2000" - - - - - - - - - - - - - - - - - - - NOTES : My sister-in-law, Nancy Williams, is famous in Ottawa for sweet pickled carrots. She has recently moved to Halifax and I'm sure they'll soon be popular there as well. * Exported from MasterCook * Pineapple Summer Shortcakes Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 8 oz Dole pineapple chunks or slices in juice 3 oz light cream cheese -- softened 1 tablespoon honey 1/2 teaspoon grated lemon peel 1 teaspoon lemon juice 4 slices Sara Lee(r) Free & Light pound cake -- (1 oz each) Assorted sliced fresh fruit such as nectarines, raspberries, blueberries or strawberries Drain pineapple, reserving 1 Tbsp. of juice. Beat together cream cheese, honey, lemon peel, lemon juice and reserved juice in small bowl, until blended and smooth. Spoon filling evenly over pound cake slices. Arrange pineapple and fruit over filling. Makes 4 Servings. Description: "This recipe was adapted from Dole Packaged Food Company. We managed to make it 45 calories lighter and lowered the fat by a full 5 grams!" Source: "http://www.practicalkitchen.com/cgi-bin/dir/jump.cgi?ID=1463" S(Formatted by Whome40@aol.com Aug 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : Per Serving: 167 Cal; 3g Total Fat; 32g Carbohydrate; 3g Protein; 10mg Cholesterol; 206mg Sodium. Exchanges: 1 Bread; 1 Fruit; 1/2 Protein; 1/2 Fat. * Exported from MasterCook * Plum Nut Freezer Conserve Recipe By :Amy Richardson, Redlands Serving Size : 128 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Eight (8-oz) jelly glasses, freezer-safe with tight fitting lids boiling water 2 pounds fully ripened plums 1 medium orange 1/3 cup finely chopped walnuts 1/2 teaspoon salt 5 1/2 cups sugar 1 3/4 ounces powdered fruit pectin 3/4 cup water Wash glasses in a dishwasher with very hot water (150 degrees) and leave in dishwasher until ready to fill. Wash lids in hot soapy water, rinse well and pour boiling water over lids. Remove pits from plums, do not peel. Finely chop plums to measure 2 3/4 cups; place in large bowl. From the orange, grate 1 teaspoon of peel and squeeze 1/4 cup juice. Add orange peel and juice to plums with walnuts and salt. With a rubber spatula, stir in sugar until thoroughly mixed; let stand 10 minutes. In a 1-quart saucepan over medium heat, bring pectin and water to boiling; boil 1 minute, stirring. Stir pectin mixture into fruit; continue stirring for 3 minutes (no less). A few sugar crystals will remain. Ladle plum mixture into glasses to 1/2 inch of top; cover with lids. Let stand at room temperature for 24 hours or until set. Freeze conserve to use within a year, or store in refrigerator to use within 3 weeks. ____________________________ Per Serving (1 tablespoon): 40 Calories; trace Fat (3.5% calories from fat); trace Dietary Fiber. Source: "Riverside Press Enterprise, 08/02/2000(Wed)" Yield: "8 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Poached Pears With Raspberries And Figs Recipe By :Deborah Madison Serving Size : 8 Preparation Time :0:00 Categories : Desserts Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ripe bartlett pears 4 cups water 1/2 cup sugar 1/2 cup orange honey or regular honey 3 pieces lemon rind -- (1-inch strips) 3 whole cloves 1 vanilla beans -- split lengthwise -- (1.5-in long) 1 cup fresh raspberries 12 fresh figs -- halved lengthwise 8 mint sprigs -- optional Peel and core pears. Cut each pear in half lengthwise. Combine water, sugar, honey, lemon rind and cloves in a large nonaluminum saucepan. Scrape seeds from vanilla bean, and add to sugar mixture; discard bean. Bring sugar mixture to a simmer over medium heat, stirring occasionally. Place pears, cut side up, in pan; simmer 25 minutes or until tender. Remove pear halves with a slotted spoon, reserving sugar mixture; place pear halves in a large shallow dish. Cover and chill. Bring sugar mixture to a boil; cook until reduced to 1 cup. Cool. Serve each pear half with 2 tablespoons sauce, 2 tablespoons raspberries and 3 fig halves; garnish with a mint sprig, if desired. ____________________________ Nutrition information per serving: 225 calories, 0.6 grams fat, 0 cholesterol, 2 milligrams sodium. Source: "Cooking Light magazine" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Late summer and early fall are boom times for raspberries and figs, as well as the beginning of the season for pears. Together, the three make a stunning compote that's delicious with biscotti. * Exported from MasterCook * Poached Salmon And Potato Salad With Fresh Herb Sauce Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Fish & Seafood Potatoes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces salmon fillets -- (12- to 16-ounce) skin on Salt 2 pounds red potatoes 1 bunch watercress 1 small cucumber -- peeled and diced 1/2 red bell pepper -- diced Snipped chives -- for garnish SAUCE 6 ounces tofu -- silken 1/2 cup nonfat yogurt -- plain 2 tablespoons nonfat sour cream -- or mayo 1 tablespoon nonfat chicken broth -- up to 2 1 teaspoon grated lemon peel -- to 2 1 tablespoon lemon juice -- up to 2 1/3 cup fresh dill -- minced fine 1 clove garlic -- mashed (up to 2) 2 tablespoons finely snipped chives 1/2 teaspoon Salt -- or to taste 1/4 teaspoon white pepper -- or to taste Chive blossoms -- optional Rinse salmon. Place in large skillet, cover with cold water and add a heaping tablespoon of salt. Bring water to boil then turn off heat and let stand 25 minutes. Remove skin from salmon and refrigerate, covered, at least 1 hour. (Kristin: I baked mine at 400 for about 15 minutes in a covered glass dish). Close to serving, scrub potatoes, cut in half lengthwise and steam over boiling water until tender when pierced with a knife, 25 to 35 minutes. (Kristin: I cooked then cooled in advance) To serve, flake salmon onto 4 plates, add potatoes and intersperse with clumps of watercress. Spoon a little sauce over salmon and potatoes and garnish with chives. Serve remaining sauce on side. (Kristin: flake the salmon and combine it with the potatoes, cucumber and red bell pepper. Add dressing to taste. I reserve some dressing for serving time). To make the sauce: Puree tofu in food processor or blender with yogurt, sour cream and broth until smooth. Scrape down sides; add lemon zest, juice, dill and garlic and process again until smooth and pale green. Scrape into bowl and stir in all but a few chives. Taste for salt and season with pepper. Wipe bowl so that it looks neat, sprinkle remaining chives and chive blossoms, if using, over top. Cover and chill at least 1 hour. Makes about 1 cup. Serving Ideas : I think this would be good served on top of mixed greens. Or maybe with some spinach shredded in right before serving? Here's the recipe...initial taste tests say it's a keeper. We'll see how it is tomorrow once it's chilled. If you don't want to mess with the tofu (you really can't taste it) I think you could use all yogurt/sour cream/mayo in whatever combo you like. Source: "http://www.latimes.com/food/features/lat_recipes000712.htm#salad" S(Formatted by Whome40@aol.com Jul 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : The tofu disappears into the sauce, and even friends who approach tofu with firm suspicion never guess that it's here. This herb-laced sauce is not only perfect for chilled salmon and steamed summer potatoes, it's also friendly to a host of other dishes, such as warm flageolet beans, green beans, romaine salads and vegetable slaws. You can take it right through the seasons of your herb garden, replacing the dill with marjoram, lovage, chervil, tarragon and lemon thyme. Kristin: I drained the tofu extremely well and used 2 tbsp each nonfat chicken broth and lemon juice. The original recipe called for 1 tbsp olive oil instead of broth. Also, it didn't specify if the tofu should be drained. I used 2 (6 oz) skinless salmon filets (Market Day). According to the package each filet has 11 g of fat but that includes the marinade which is made with oil and which I wipe off. I increased the potatoes from 1 lb to 2 lbs...cut them in half then cooked in boiling salted water until tender. Once * Exported from MasterCook * Posse Stew Recipe By :Country Woman Nov/Dec 1992 Serving Size : 6 Preparation Time :0:00 Categories : Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound ground turkey -- or ground beef 1 medium onion -- diced 16 ounces canned tomatoes -- undrained 15 ounces beans -- chili, undrained 4 ounces diced green chiles -- undrained 15 1/2 ounces hominy 16 ounces canned corn -- whole kernel Salt & pepper -- to taste 1 tablespoon cornstarch -- optional 1/4 cup water -- optional In a skillet, brown ground meat and onion; drain. Stir in tomatoes, beans, chilies, hominy and corn; season with salt and pepper. for a thicken stew, combine cornstarch and water, then stir into stew. Cook and stir until thickened. Yield: 4-6 servings. S(Typed & Formatted in MC by:): "Helen D. (hdeacey@home.com)" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato With Light Tahini Sauce Recipe By :Traditional Lebanese Recipes Serving Size : 4 Preparation Time :0:00 Categories : Potatoes Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds potatoes 1/4 cup tahini 1 cup lemon juice 2 cloves garlic -- crushed 2 tablespoons water 2 tablespoons chopped parsley 1 pinch salt Wash the potatoes well and boil them. When done, remove them to the side to cool. Peel and dice them. Meanwhile, in a mixing bowl, prepare the tahini sauce by blending the tahini with garlic, lemon juice and water, beating continuously with a wooden spoon, until the sauce becomes creamy and smooth. Pour the tahini over the potatoes in a deep bowl and garish with chopped parsley. _________________________ 287 Calories; 8g Fat (24.5% calories from fat); 5g Dietary Fiber Cuisine: "Middle East" Source: "Adapted from Food for the Vegetarian by Aida Karaoglan 1992 Interlink" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Judging by the recipe in the book, this dish is heavily sauced and tart: 1 cup tahini plus 4 cups lemon juice. We prefer more vegetable to sauce. Keep the 1:4 proportion tahini to juice, and give everyone 1 tablespoon of the delightful tahini. For a little kick, garnish with a pinch of red pepper flakes. This tastes better warmed. * Exported from MasterCook * Potato Yogurt Soup Recipe By :MomAD30044 Serving Size : 1 Preparation Time :0:00 Categories : Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons margarine 1 cucumber peeled -- seeded and cut into -- thick slices 3 potatoes -- peeled and cut into -- 1 inch chunks 2 cups coarsely sliced lettuce 4 green onions -- (including tops) -- thinly sliced 3 cups vegetable stock -- (I think chicken -- broth would be good -- too) 1 teaspoon dill weed 1 1/2 cups milk 2 tablespoons cornstarch 1 cup plain yogurt salt and pepper fresh dill springs or chopped parsley In 3 quart pan over medium heat, melt butter. Add cucumber and potatoes and cook, stirring for 4 minutes. Add lettuce, onions, stock and the 1 tsp. of dill. Summer, covered until potatoes are tender (about 15 minutes) In a blender or food processor, puree soup, a portion at a time until smooth. Return to pan and stir in milk. In a small bowl, combine cornstarch and yogurt; stir into soup. Cook, stirring over medium heat, until hot and thickened. Season to taste with salt and pepper. Garnish with fresh dill or a sprinkling of chopped parsley. shared in the lowfat/no fat/diet exchange http://saraskitchen.faithweb.com by MomAD30044@aol.com on Mar 22, 1999, converted by MC_Buster. From "Pilar" From "Pilar" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potatoes On The Grill Recipe By :Mark Starwalt Serving Size : 1 Preparation Time :0:00 Categories : Grilled, Smoked, BBQ Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 potatoes slices Cooking spray 1 small chopped onion -- (optional) Season salt Parmesan Cheese -- (optional) Pepper Take a generous piece of reynolds wrap and spray with cooking spray. Layer potatoes, cooking spray, onions, season salt, parmesan, and pepper. Keep Layering until done. Close tightly and cook on grill turning occasionally. About 15-20 min. for a hot grill. These are very good with minimal fat. Note: Be sure to spray reynolds wrap very thoroughly with cooking spray to keep potatoes from sticking. shared in the lowfat/no fat/diet exchange http://saraskitchen.faithweb.com by "Mark Starwalt" on Mar 17, 1999, converted by MC_Buster. From "Pilar" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pumpkin Fluff Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Desserts Holiday Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can canned pumpkin, large can -- not the pumpkin pie filling 1 pkg pudding mix, Jell-O SF FF instant, butters 1 pkg pudding mix, Jell-O SF FF instant, vanilla 3 cups skim milk pumpkin pie spice -- to taste Mix milk and pudding with hand mixer. Add pumpkin and spice. Chill. Makes approximately six 1-cup servings. Each serving may be counted as 1 serving toward your fruit/vegetable requirement for the day, as well as 1/2 serving toward your milk requirement for the day. Per serving: 91 calories, 1g fat (trace saturated fat), 6g fiber US Points: 1 From Lissa - - - - - - - - - - - - - - - - - - - NOTES : Here is one of my favorite recipes that I have come across. It's especially great to keep around in the fall!! * Exported from MasterCook * Raisin Bran Buttermilk Muffin Recipe By :Choice Menus, Marjorie Hollands & Margaret Howard Serving Size : 12 Preparation Time :0:15 Categories : Breads: Quick & Muffins Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups buttermilk -- *see Note 1 1/2 cups all-Bran(r) Cereal 1 large egg -- beaten 3 tablespoons vegetable oil 1 teaspoon vanilla extract 1 cup whole wheat flour 2 tablespoons granulated sugar 2 teaspoons baking powder 1/2 teaspoon baking soda 2 tablespoons raisins -- chopped In bowl, stir buttermilk into cereal; let stand for 5 minutes or until cereal is softened. Beat in egg, oil and vanilla extract. In large bowl, combine flour, sugar, baking powder, baking soda and raisins. Add buttermilk mixture; stir just until combined. Spoon into 12 nonstick or paper-lined medium muffin cups. Bake in 400°F. oven for about 20 minutes or until firm to the touch. Makes 12 medium muffins. Description: "High-fibre muffins are always at the top of the breakfast hit parade." Source: "Canadian Diabetes Association" S(Typed in MC & WW points done by): "MC formatted by hdeacey@home.com (Aug. 7, 2000)" T(Cook): "0:20" - - - - - - - - - - - - - - - - - - - NOTES : *If you don't have buttermilk, stir 4 teaspoons vinegar or lemon juice into 1-1/2 cups milk; let stand 5 minutes. Canadian Diabetic Choices: 1 Starchy Choice, 1 Fats & Oils Choice As per cookbook: 123 Calories, 5g Fat, 4g Fibre, 20g Carbohydrate, 4g Protein WW Points = 2 * Exported from MasterCook * Red Cabbage Rolls With Turkey And Dried Cranberries Recipe By :Jewish Holiday Style by Rita Milos Brownstein, Susan Blubaug Serving Size : 10 Preparation Time :0:00 Categories : Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds red cabbage -- approximate 1 1/2 pounds ground turkey -- see note 2 cups cooked long grain and wild rice 1 medium onion -- chopped 2 cloves garlic -- chopped 1 1/3 cups dried cranberries 1/2 teaspoon dried thyme 1/2 teaspoon salt 1/2 teaspoon cracked black pepper 1 cup cranberry sauce 1 cup apple juice 1/2 cup chicken stock 1/4 cup brown sugar 2 tablespoons lemon juice Preheat oven to 375 degrees F. Place cabbage in a large pot of boiling water. Gently remove leaves as they become tender, making sure that there are ten good-size leaves. Cook remaining cabbage until tender, drain, chop, and reserve. (See variation below.) In a large bowl, combine turkey, rice, onion, garlic, cranberries, thyme, salt, and pepper. In a medium pot, combine cranberry sauce, apple juice, chicken stock, brown sugar, and lemon juice. Bring to a boil, reduce to a simmer, and whisk until smooth; reserve. On a clean work surface, place cabbage leaf down. Trim the core. Place 1/2 cup mixture on top of each leaf. Fold sides in toward center and roll tightly. Repeat with remaining cabbage leaves and filling. Place rolls in a large oven-safe heavy casserole or saute pan. Top with reserved chopped cabbage and sauce. Bring to a boil on top of the stove, cover, and place in preheated oven for 1 1/2 hours. Uncover and cook for 30 minutes or until tender. A variation on boiling the cabbage in step two: Freeze the cabbage overnight or up to two days. Let thaw overnight. The next day the cabbage will be very limp and easy to work with. This works best for a regular green cabbage or a red cabbage. It is not recommended for Savoy cabbage because the leaves are thin and too delicate for freezing. Source: "http://www.kitchenlink.com/booksale.html" S(Formatted by Whome40@aol.com Aug 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : Use a combination of white and dark meat turkey to keep rolls from getting dry. Kristin: Try using other grains besides cooked rice. Make ahead and freeze? * Exported from MasterCook * Roasted Garlic Hummus Recipe By :Weight Watcher Magazine Jan/Feb 1998 Serving Size : 6 Preparation Time :0:00 Categories : Dips Legumes Spreads & Sandwiches Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Whole Garlic Bulb 15 Oz Chickpeas, Canned -- 1 Can 1/4 Pound Firm Tofu -- Drained 2 Tablespoons Fresh Lemon Juice 1 Tablespoon Olive Oil 1/2 Teaspoon Ground Cumin 1/4 Teaspoon Salt 1/4 Teaspoon Freshly Ground Pepper 1 Tablespoon Fresh Cilantro 1. Preheat oven to 350 degrees. 2. Remove white papery skin from garlic bulb (do not peel or separate the cloves). Wrap garlic head in foil. Bake at 350 degrees for 1 hour. Remove from oven; let cool 10 minutes. Separate cloves, and squeeze to extract garlic pulp. Discard skin. 3. Place roasted garlic pulp, chickpeas, and next 6 ingredients in a food processor; process until smooth, scrapping sides of processorbowl once. Spoon mixture into bowl; stir in cilantro. Serving Ideas : Serve with baked tortilla chips or pita wedges Yield: 1 1/2 cups (serving size: 1/4 cup) From "Gia F." - - - - - - - - - - - - - - - - - - - NOTES : Weight Watchers Points: 2 Exchanges: 1/2 Med-Fat Meat, 1 Starch * Exported from MasterCook * Roasted Vegetables With Sun-dried Tomato Pesto Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tsp balsamic vinegar 1 tsp olive oil 1/8 tsp salt 1 dash pepper 2 cups sliced red potato (about 10 oz) -- (1/2 inch) 2 cups diagonally sliced zucchini -- (i/2 inch) 1 1/2 cups halved mushrooms 1 eggplant -- (1 lb) cut diagonally into 1/2 inch slices veggie cooking spray 3 tsp sun-dried tomato pesto basil sprigs Combine first 4 Ingredients In a large bowl; Stir well. Add potato, zucchini, mushrooms and eggplant; Toss well to coat. Let stand 3 minutes. Arrange half of vegetables in a single layer on a jelly roll or shallow roasting pan coated with cooking spray. bake at 475 for 10 minutes. Turn veggies over, and bake an additional 10 minutes or until tender and lightly browned. Repeat with remaining veggies. Combine Veggies And Sun Dried Tomato Pest In A Large Bowl, And Toss Gently To Coat, Garnish With Basilsprigs. Yield 4 Servings Size 1 Cup Note Substitute Sliced Red Onion And Bell Pepper For Mushroom And Eggplant If Desired. Source: "Formatted by Whome40@aol.com Aug 2000" - - - - - - - - - - - - - - - - - - - NOTES : Combine first 4 Ingredients In a large bowl; Stir well. Add potato, zucchini, mushrooms and eggplant; Toss well to coat. Let stand 3 minutes. Arrange half of vegetables in a single layer on a jelly roll or shallow roasting pan coated with cooking spray. bake at 475 for 10 minutes. Turn veggies over, and bake an additional 10 minutes or until tender and lightly browned. Repeat with remaining veggies. Combine Veggies An Dsun Dried Tomato Pest In A Large Bowl, And Toss Gently To Coat, Garnish With Basilsprigs. Yield 4 Servings Size 1 Cup Note Substitute Sliced Red Onion And Bell Pepper For Mushroom And Eggplant If Desired. Source: "Formatted by Whome40@aol.com Aug 2000" * Exported from MasterCook * Salad Of Chicken With Melon Recipe By :Weight Watchers Mexico (http://www.cuida-kilos.com.mx/) Serving Size : 4 Preparation Time :0:00 Categories : Chicken Salad Dressings Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups chopped cooked chicken breast -- meat only 1 1/2 cups papaya cubes 1 cup diced red bell pepper 1/4 cup chopped cilantro DRESSING: 3 tablespoons white balsamic vinegar 1 1/2 tablespoons lemon juice 1 1/2 tablespoons dijon mustard 4 teaspoons honey 2 teaspoons olive oil 1/4 teaspoon paprika TOPPING: 2 small melons lemon slices (optional) Combine the first 4 ingredients, mixing well. Combine the vinegar and following the 5 ingredients, mix well. Pour over the chicken mixture and toss with care. Cover and chill. Cut each melon in half, discard the seeds. Cut a very thin slice off the bottom of each melon so that they stand. With a spoon, stuffed each half of melon with the mixture of the chicken. Adorn with the slices of lemon. ____________________ By portion: 477 Calories (9 points); 7g Fat (12.6% calories from fat); 6g Dietary Fiber. Description: "Described as 366 cals, 7 points at the web site." S(Internet Address): "http://www.cuida-kilos.com.mx/recetas/saladpollomelon.html" Ratings : Points 9 From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Salmon Croquettes Recipe By :Weight Watchers Magazine January/February 1998 Serving Size : 7 Preparation Time :0:00 Categories : Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Can Pink Salmon, Canned -- (14.75 oz.) drained Vegetable Cooking Spray 1/2 cup Onion -- finely chopped 1/2 cup Green Bell Pepper -- finely chopped 1 Garlic Clove -- minced 1 cup Fresh Bread Crumbs 1/2 cup All-purpose Flour 1/2 cup Egg Substitute 1/4 Tsp Salt 1/4 Tsp Pepper 4 Tsps Vegetable Oil -- divided 7 Tbsps Fat Free Tartar Sauce 1. Remove skin and bones from salmon if desired. Set aside. 2. Coat a large nonstick skillet with cooking spray: place over medium high heat until hot. Add onion, bell pepper and garlic : saute 2 minutes. 3. Combine onion mixture, salmon, breadcrumbs, and next 4 ingredients in a bowl; stir well. 4. Heat 2 teaspoons oil in skillet over medium high heat. Place 1/3 cup salmon mixture for each of 4 portions into skillet, shaping each portion into a patty. Cook 2 minutes on each side. Repeat with remaining oil and salmon mixture. Serve with tartar sauce. S(Posted By): "McFormatted by Gia" Yield: "1 Croquette" From "Gia F." - - - - - - - - - - - - - - - - - - - Per serving: 154 Calories (kcal); 7g Total Fat; (40% calories from fat); 10g Protein; 12g Carbohydrate; 19mg Cholesterol; 329mg Sodium Food Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : Weight Watcher Points: 5 Exchanges: 2 lean meat, 1 starch, 1/2 fat - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Salmon Pasta Salad Recipe By :Helen Deacey Serving Size : 4 Preparation Time :0:00 Categories : Fish & Seafood Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups cooked pasta -- rinsed, drained, & cooled (Rotini) 1/4 cup chopped onion 3/4 cup grated carrots 3/4 cup finely chopped celery 7 1/2 ounces sockeye salmon -- drained & flaked 1/4 cup relish -- dill pickle (Bicks) 1/2 cup fat-free mayonnaise 1/4 cup fat-free yogurt -- plain 1/4 teaspoon black pepper In a large bowl, combine cooled pasta, onion, carrots and celery. In a medium bowl, combine salmon (mashing bones for extra calcium) (remove skin) , pickle relish, mayonnaise plain yogurt, and black pepper. Add salmon mixture to pasta mixture. Mix gently to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving. Serves 4 1 1/2 cup uncooked rotini pasta usually cooks to about 2 cups, other pasta can be used, I have used mixed vegetable coloured pasta makes a good show. S(Typed & Formatted by:): "hdeacey@home.com" - - - - - - - - - - - - - - - - - - - NOTES : This was a tuna salad that I have changed a bit using dill relish for a bit of bit and replacing the tuna with sockeye salmon, I left the bones in crushing them so you wouldn't know they were there, we both love this salad, it is also good for picnic. 1 or 2 radishes shredded can be added. (Fat 5g, Fibre 3g, Calories 257 (18% Calories from fat) * Exported from MasterCook * Saucy Chicken And Peaches With Menu And Ww Points Recipe By :Pillsbury Fast & Healthy Magazine May/June '95 V4 #3 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Fruit Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Ingredients: 1 teaspoon oil 16 ounces chicken breast, no skin, no bone, R-T-C -- (4 - 4 oz each) 2 cups canned peaches 1 tablespoon cornstarch 2 tablespoons brown sugar 1 tablespoon cider vinegar 1 tablespoon soy sauce 1/2 teaspoon basil leaves -- (to 1 tsp.) Heat oil in large nonstick skillet over medium heat until hot. Add chicken; cook 4 to 5 minutes. turn chicken over; cover and cook an additional 4 - 5 minutes or until chicken is form tender and juices run clear. Remove from skillet; keep warm. Meanwhile drain peach syrup into glass measuring cup; add water to make 1 cup liquid. Stir in cornstarch, brown sugar, vinegar, soy sauce and basil. Pour liquid into hot skillet; cook and stir until thickened and bubbly. Gently stir in peach slices and chicken. If desired, serve with hot rice. Serving Ideas : Menu: 1 Portion Chicken (5 points) 1 cup rice (5 points) 1 cup carrots (0 points) 1 cup broccoli (0 points) 2 teaspoon diet margarine (1 point) 1/2 cup applesauce (.5 points) Total: Points 11.5 S(Typed in MC & WW points done by): "Helen ( hdeacey@home.com)" - - - - - - - - - - - - - - - - - - - NOTES : 4 Servings. 1/4 of Recipe is 5 Weight Watcher's Points (Diabetic Choices: 3 Protein 1-1/2 Fruits) Calories 250, Total Fat 4 g, Cholesterol 75 mg, Sodium330 mg, Total Carbohydrate 26 g, Dietary Fibre 1 g, Sugars 21 g, Protein 27g. * Exported from MasterCook * Sauteed Cherry Tomatoes And Parsley Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pint cherry tomatoes 1 teaspoon olive oil -- may be tripled 2 tablespoons chopped fresh parsley 1 pinch salt Saute tomatoes in oil until just soft; remove from heat and toss with chopped fresh parsley and a pinch salt. Description: "Simple and quick side dish" Source: "American Institute for Cancer Research" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shrimp And Scallops On Skewers Recipe By :The Grecian Plate Serving Size : 6 Preparation Time :0:00 Categories : Fish & Seafood Grilled, Smoked, BBQ Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup olive oil 1/4 cup lemon juice -- or lime juice 2 tbsps dry white wine 1/4 tsp dried oregano -- thyme and garlic powder salt and pepper 2 pounds scallops -- drained 2 pounds shrimp -- peeled and deveined To make marinade, combine all ingredients, except scallops and shrimp, in a jar and shake well. Marinate seafood at room temperature for 2 to 3 hours. (HONEST that's what it says. However, it's scary to me and I put it in the frig.) Alternate shrimp and scallops on skewer. Broil over charcoal or under broiler for 10 minutes, turning once. Delicious served with rice pilau or pasta. The Grecian Plate put out by The Hellenic Ladies Society of St. Barbara Greek Orthodox Church in Durham, North Carolina. Posted by Lillian Mount to Eat-L. Serves 6 to 8. Betsy's Notes: Made 8/00 - without oil this is 6 WW points. The seafood did not seem to absorb much of the marinade, so I am only guessing another 1 point for the marinade. Very good, but the shrimp seemed to pick up more of the flavor than the scallops. I used lime juice. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : "Garithes Keh Ktenia Souvlaki" 7 WW points Well, back from 2 weeks of vacation on the Maine coast. I tried some new recipes that came out well. Lillian Mount posted this to Eat-L a month or so ago. I was reluctant to try this due to the amount of oil in the marinade, but I figured it was vacation, so what the heck. It actually seemed to absorb little of the marinade, so I am taking a chance and posting this to the lowfat list too. I would have liked a stronger citrus taste and would next time use either more juice, or fresh (I didn't have fresh limes handy), or key lime juice. Very good and very large servings! * Exported from MasterCook * Slimmed Down Oatmeal Cookies Are A Sweet Treat Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup dark brown sugar 1/2 cup granulated sugar 1/2 teaspoon ground cinnamon 1/4 cup applesauce 3 tablespoons reduced-calorie margarine 2 tablespoons vegetable oil 1 large egg white 1 teaspoon maple extract 1 teaspoon vanilla flavoring 1 cup raisins 2 3/4 cups rolled oats 1 cup all-purpose flour 3/4 teaspoon baking soda 1/2 teaspoon baking powder Butter-flavored cooking spray Preheat oven to 350 degrees. In a medium mixing bowl, combine sugars and cinnamon. Stir well to combine. Add next 6 ingredients. Stir well until the mixture is creamy and are mixed well. Fold raisins into sugar mixture. Set aside. In a separate mixing bowl, combine rolled oats, flour, baking soda and baking powder. Stir ingredients well. Pour sugar mixture into the oat mixture and still until mixed well. Roll cookie dough into small 1-inch balls and place on an an insulated baking sheet leaving 3 inches between each ball. (For best results, refrigerate cookie dough for at least an hour before rolling it out.) When ready to bake, lightly spray each ball with butter-flavored cooking spray. Bake for 10 minutes and remove from oven. * For crisp cookies, flatten dough balls with the back of a spoon or spatula. * For chewy cookies, leave the cookies mounded in the middle. Converted by MC_Buster. From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : Packing your child's lunchbox can often be a challenge. You want to give them foods that they like and that taste good. You also want to give them foods that are good for them. This recipe remake for Old-Fashioned Oatmeal Raisin Cookies will make the grade. They are high in fiber, low in fat and moderate in sugar. And best of all, they are sure to please even the pickiest palate. _____ * Exported from MasterCook * Smoked Turkey And Mango Wraps Recipe By :Good Housekeeping's Best Recipes for Healthy Eating Serving Size : 4 Preparation Time :0:00 Categories : Spreads & Sandwiches Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large lime 1/4 cup light mayonnaise -- (I used nonfat) 3 tablespoons mango chutney, chopped -- see note 1/2 teaspoon curry powder 1/8 teaspoon paprika 1 lavash Armenian cracker bread 1 medium cucumber -- peel and thinly -- slice 8 ounces smoked turkey breast -- thinly sliced 1 medium mango -- peeled and chopped 6 large green leaf lettuce leaves -- I used spinach I used 1 tbsp. Laxmi brand mango chutney and 2 tbsp. Major Grey's. The Laxmi is very spicy. Zest the lime and squeeze 1 tbsp of juice. Stir together with mayo, chutney, curry and paprika. Spread over the Lavash (I used Hye Roller Cracker Bread - I'll try fat free flour tortillas), then top with cucumber slices, turkey, mango and lettuce. Roll jelly roll fashion. Wrap and refrigerate 2 - 4 hours to allow bread to soften and flavor to develop. To serve, trim ends if necessary then cut roll into 4 pieces. Source: "Formatted by Whome40@aol.com Aug. 2000" - - - - - - - - - - - - - - - - - - - NOTES : Tips....ingredients must be sliced very thin to roll. I used my food processor. Next time I make this I'll use nonfat cream cheese instead of mayo. It's a bit soupy. I used Turkey Store Cajun roasted turkey breast. It's not my favorite flavor, I'll use plain or smoked next time. According to the magazine, using light mayo 280 calories, 18 g protein, 51 g carbohydrate, 2 g fat (0 sat fat), 23 mg cholesterol, 860 mg sodium. Kristin: This was really good. We'll have it again soon. Of course, I'm mango obsessed these days. _____ * Exported from MasterCook * Soy-to-the-world-burgers Recipe By :Weight Watcher Magazine Jan/Feb 1998 Serving Size : 4 Preparation Time :0:00 Categories : Burgers & Loaves Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Pound Firm Tofu -- Drained 1/4 Cup Bread Crumbs -- Dried 1/4 Teaspoon Salt 1/4 Tsp Pepper 1 Lg Egg White -- Slightly Beaten 1 Tbsp Olive Oil 4 Lettuce Leaves -- Curley 1 1/2 Oz Whole Wheat Hamburger Buns, Low Calorie -- 4 Buns 4 Tomato -- Slices 4 Onion -- Slices 1. Cut tofu cake into 8 slices. Gently press tofu slices between paper towels until barely moist. Combine breadcrumbs, salt and pepper in a shallow dish; stir well. Dip tofu slice in egg white, and dredge in breadcrumb mixture. 2. Heat olive oil in a large nonstick skillet over medium heat. Add tofu slices, and cook 3 minutes on each side or until browned. 3. Place lettuce leaves on bottom halves of buns; top with tofu slices, tomato, onion and top halves of buns. Serve immediately. Serving Ideas : fat free mayonnaise, ketchup, mustard and pickle relish. Yield: 4 servings From "Gia F." - - - - - - - - - - - - - - - - - - - NOTES : These burger, which provide 27 milligrams of isoflavones are good with the unusual condiments-- * Exported from MasterCook * Soybean Shitake Soba Noodles Recipe By :Weight Watcher Magazine Jan/Feb 1998 Serving Size : 4 Preparation Time :0:00 Categories : Oriental Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups Boiling Water 1/2 Cup Dried Shiitake Mushrooms 1 Teaspoon Dark Sesame Oil 1/2 Cup Green Onions -- Chopped 1 Sm Red Bell Pepper -- Cut In Strips 15 ounces Soybeans, Canned -- Rinsed And Drained 3 Tablespoons Sweet Rice Wine (Mirin) 2 Tablespoons Soy Sauce 1/4 Teaspoon Freshly Ground Pepper 4 Cups Soba Noodles -- Hot & Cooked 2 Teaspoons Sesame Seeds -- Toasted 1. Combine boiling water and mushrooms in a bowl; cover and let stand 30 minutes. Drain mushrooms, reserving 3 tablespoons of liquid. Discard mushroom stems; thinly slice caps and set aside. 2. Heat oil in a large nonstick skillet over medium heat. Add mushrooms, green onions and bell pepper strips; stir fry 1 minute. Add reserved mushroom liquid, soybeans and mirin; stir fry 2 minutes. Add soyu sauce and pepper; stir fry 1 minute. Serve over soba noodles; sprinkle with sesame seeds. Yield:4 servings (serving size; 3/4 cup sauce and 1 cup soba) From "Gia F." - - - - - - - - - - - - - - - - - - - NOTES : Substitute 4 cups hot cooked vermicelli (about 8 ounces uncooked very thin spaghetti) for the soba, if desired. Weight Watchers Points: 7 Exchanges: 2 med-fat meat, 3 starches, 1 vegetable * Exported from MasterCook * Spaghetti Squash Cake With Orange Cream Cheese Glaze Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Sauces & Gravies Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- cooking spray 1/3 cup granulated sugar 1/3 cup packed brown sugar 1/4 cup stick margarine or butter -- softened 1/4 teaspoon ground ginger 1/4 teaspoon ground cinnamon 2 tablespoons 1% low-fat milk 1 teaspoon vanilla extract 1 large egg 1 1/4 cups all-purpose flour 1 teaspoon baking powder 1/8 teaspoon salt 1 cup chopped cooked spaghetti squash ORANGE-CREAM CHEESE GLAZE 2 tablespoons low-fat cream cheese (33% less) 1/2 teaspoon grated orange rind 1 cup sifted powdered sugar 2 1/4 teaspoons 1% low-fat milk 1 tablespoon chopped pecans -- toasted Preheat oven to 350F. Coat an 8-inch round cake pan with cooking spray; line bottom of pan with wax paper. Coat wax paper with cooking spray; set pan aside. Beat sugars, margarine, ginger, and cinnamon at medium speed of a mixer until well blended. Stir in milk, vanilla, and egg; beat at low speed of mixer until well-blended. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, and salt in a large bowl; stir with a whisk. Stir in sugar mixture and squash. Spoon into prepared cake pan, spreading evenly. Bake at 350F for 35 minutes or until a wooden pick inserted in center comes out clean. Cool in pan 5 minutes. Remove from pan; carefully peel off wax paper. Cool completely on a wire rack. Spoon Orange-Cream Cheese Glaze over top of cake. Sprinkle with pecans. (1g fiber) Orange-Cream Cheese Glaze: Beat the cream cheese and orange rind at medium speed of a mixer until well blended. Add sugar and milk, and beat at low speed until well blended. Yield: about 1/2 cup. Source: "Cooking Light 1998-10" Yield: "8 pieces" Ratings : Points 0-10 6 From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Have any leftover cooked spaghetti squash? This cake can put it to delicious use. * Exported from MasterCook * Sparkling Cider Poached Fish Recipe By :Mark Bittman's Minimalist Cooks at Home Serving Size : 4 Preparation Time :0:00 Categories : Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon butter -- or more 1/2 cup sliced or minced shallots 1 cup roughly chopped portobello or other mushrooms 1 1/2 pounds white fish fillets -- 1 inch thick -- (cod or red snapper) Salt and freshly ground black pepper 1 cup dry sparkling cider Preheat the oven to 500 degrees. Smear the bottom of an oven-proof skillet with the butter; sprinkle the shallots and mushroom around the sides of the skillet. Season the fish with salt and pepper to taste and lay it in the center of the skillet. Pour the cider around the fish. Bring to a boil on top of the stove, then transfer to the oven. Bake for about 8 minutes; it's highly unlikely the fish will need more time than this unless it is very thick (or you like it very well done). Baste with the pan juices and serve. Serving Ideas : For side dishes, steamed chard and a mixture of brown, Basmati and wild rice Source: "Broadway 2000" S(File Date): "08/20/2000(Sun)" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Review: "I substituted fresh green onions for shallots and added sauteed apple pieces and caraway seeds to the poaching liquid, which were among Bittman's optional suggestions. -- By Donna Kennedy, Riverside Press-Enterprise * Exported from MasterCook * Steamed Mussels Recipe By :Kristin Serving Size : 1 Preparation Time :0:00 Categories : Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- white wine clam juice garlic mussels, whole Place equal amounts of white wine and clam juice in the bottom of a large pot. Add crushed garlic to taste. Bring to a simmer to let flavors combine. Amount of wine and clam juice depends on how soupy you want your end product. And the size of your pan. I use the same pan I cook soup in. You can also add a few drops of Tabasco if you like. Meanwhile, prepare mussels by rinsing, debearding etc. The mussels we buy usually don't need soaking. When ready to serve place the mussels in a single layer in the hot wine/calm juice mixture. Cover slightly and steam until they start to pop open. Remove to a bowl as they do, adding more mussels as you go if they didn't all fit to begin with. When all the mussels are cooked pour the sauce in the bottom of the pan over them and serve. You can sprinkle with chopped fresh parsley if you like. French bread to sop up the juices is good too. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stewed Chicken Recipe By :Weight Watcher Magazine January/February 1998 Serving Size : 6 Preparation Time :0:00 Categories : Chicken Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Skinless Chicken Breast Halves -- skinned 3 Chicken Drumstick -- skinned 3 Chicken Thigh -- skinned 1 Tsp Poultry Seasoning 1/2 Tsp Salt Cooking Spray 1 Tbsp Vegetable Oil 2 cup Onions -- sliced 3 Tbsps All-purpose Flour 1/2 Tsp Browning Sauce -- (Kitchen Bouquet) 1/2 cup Water 1 Bay Leaf 1. Sprinkle chicken pieces with poultry seasoning and salt ; set aside. 2. Coat a dutch oven with cooking spray; add oil. Place over medium high heat until hot. Add half of chicken pieces; coo 6 minutes, turning to brown on all sides. Remove chicken from pan; set aside. Add remaining half of chicken pieces to pan; cook 6 minutes, turning until brown on all sides. Remove chicken from pan; set aside. Add onion to pan; saute 3 minutes or until browned. Add flour and browning sauce; cook 1 minute stirring constantly. Gradually add water and bay leaf, scraping pan to loosen browned bits. Return chicken to the pan; bring to a boil. Cover reduce heat, and simmer 45 minutes or until chicken is done. Discard bay leaf. Serve sauce over chicken Yield: "3 Ozs" From "Gia F." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Strawberry Fruit Spread Recipe By :Choice Menus, Marjorie Hollands & Margaret Howard Serving Size : 32 Preparation Time :0:10 Categories : Canning, Preserves, Pickles Condiments & Seasoning Fruit Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 envelope unflavored gelatin 1/3 cup cold water 3 cups sliced strawberries OR -- 2 1/2 cups mashed strawberries 2 tablespoons granulated sugar 4 teaspoons lemon juice 1 teaspoon grated lemon rind In saucepan, sprinkle gelatin over water. Stir over low heat until gelatin is completely dissolved. Add strawberries, sugar, lemon juice and rind. Bring to boil. Cover and cook for 5 minutes or until fruit is tender; stir occasionally. Spoon into sterilized jars; cool slightly. Refrigerate several hours or until set. Store in refrigerator for up to a month or for 1 year in freezer. Each serving is 1 Tbsp. Fruit Spread Variations: (Cooking times may differ with each fruit) RASPBERRY: Replace strawberries with 3 cups slightly crushed raspberries and lemon rind with orange rind. PEACH AND PEAR: Replace strawberries with 2 cups peeled and sliced peaches and 1 cup chopped pears, and lemon rind with 1/2 teaspoon ground nutmeg. BLUEBERRY: Replace strawberries with 3 cups lightly crushed fresh or frozen blueberries and add 1/2 teaspoon ground ginger. Description: "Tasty, small batch fresh fruit spreads require only a small amount of sugar, very short cooking time and no added pectin. They will keep in the refrigerator for about a month." Source: "Canadian Diabetes Association" S(Typed in MC & WW points done by): "MC formatted by hdeacey@home.com (Aug. 7, 2000)" Yield: "2 cups" T(Cook): "0:05" - - - - - - - - - - - - - - - - - - - NOTES : Kitchen Tips: When fresh fruits are not available, these spreads may be made made using unsweetened frozen fruits. Measure fruit while still slightly frozen. Each pouch of unflavoured gelatin contains 1 tablespoon. The amount of gelatin is sufficient to set 2 cups of liquid. If desired, smaller amounts of jam may be prepared using less gelatin. As per Cookbook: Each serving 1 Tablespoon: Canadian Diabetic Exchange - 1 Extra As per MC: * Exported from MasterCook * Summer Salsa Potatoes Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Potatoes Salsa Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Summer Salsa: 3/4 cup minced tomato 3/4 cup minced zucchini 3/4 cup minced cucumber 1/4 cup chopped onion 2 ounces Cheddar cheese -- shredded 8 ounces mild taco sauce Potatoes: 6 medium Baking potatoes 2 tablespoons margarine -- melted 1/4 teaspoon Garlic powder 1 1/2 cups lowfat cottage cheese In a large bowl, combine chopped vegetables and cheese. Pour taco sauce over vegs; toss until well coated. Allow vegetables to marinate at least 2 hrs before serving. Heat oven to 350F. Pierce potatoes with fork. Bake 350F 1 hour or until tender. Make a large slit lengthwise down center of each potato and push together at ends to create a well. Place potatoes in ungreased 13x9 baking pan. Combine melted margarine and garlic powder; spoon evenly over inside of each potato. Fill each potato with about 1/4 cup cottage cheese. Spoon about 1/2 cup vegetable mixture over each potato. Return to oven and bake an additional 15-20 mins or until thoroughly heated. Serve immediately. ____________________ Reduced fat variation: Spray the potatoes with olive oil or a lowfat margarine and sprinkle with garlic powder. Omit the cottage cheese. Per potato: 221 Calories; 5g Fat (18.9% calories from fat); 4g Dietary Fiber. Source: "Pillsbury" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Microwave potatoes for seventy-five percent of the recommended time. Set aside; they will continue to cook. Complete the meal from step 3. I have not tried this recipe but it resembles some that I have. Each serving has 9g of fat with or without the cottage cheese so skimp on the margarine if you want to reduce the fat. Or omit both (see the variation). --- I'm not sure you'd even miss the margarine in these but if you really feel you need that butter flavor you could try liquid Butter Buds. Go easy if you're new to Butter Buds, the taste can be strong. Also, cottage cheese comes in so many different lowfat varieties these days we could experiment and see how "low" we could go. Personally I think nonfat cottage cheese would be fine. Especially if you are using full fat cheddar. Yum...these sound good! [WhoMe40@aol.com] * Exported from MasterCook * Summer Squash Soup Recipe By : Serving Size : 5 Preparation Time :0:00 Categories : Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup chopped onion 1 teaspoon light margarine 12 ounces summer squash (crookneck and/or zucchini) -- diced 4 cups low-sodium defatted chicken broth -- divided use 2 tablespoons uncooked rice 1 teaspoon dried thyme -- crumbled 1/2 cup grated peeled carrots 1/2 cup plain nonfat yogurt In a medium saucepan over medium-high heat, saute onions in margarine until translucent, 2 to 3 minutes. Add squash and cook for 5 minutes. Remove 1 cup of the mixture and set aside. Add half the broth. Add rice, and thyme to pan. Cook over medium heat for 20 minutes, or until rice is tender. In a food processor or blender, carefully process (in batches if necessary) until pureed. Return pureed mixture to pan. Add remaining broth and carrots. Cook over medium-high heat for 5 minutes, stirring occasionally. Reduce heat to low and add reserved squash mixture. Cook for 1 to 2 minutes, stirring occasionally. Stir in yogurt and cook for 1 to 2 minutes, or until warmed through. ____________________________ Per Serving (1 cup): 72 Calories; 1g Fat (7.4% calories from fat); 5g Protein; 12g Carbohydrate; 2g Dietary Fiber; trace Cholesterol; 530mg Sodium. Source: "New American Heart Assn Cookbook (1998)" Yield: "5 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : With summer squash available all year round, you can enjoy this comforting thyme-flavored soup anytime. This comes from the American heart assn cookbook. they suggest creaming the soup with a little yogurt. But buttermilk would also work. Instead of stirring it in, why not add a dollop of raita or fruit flavored yogurt on top? * Exported from MasterCook * Sun-dried Tomato Pesto #3 Recipe By : Serving Size : 32 Preparation Time :0:00 Categories : Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 oz sun dried tomatos packed without oil -- (about 2 1/2 cups) 3 cups boiling water 2 tablespoons pine nuts -- roasted 2 large garlic cloves 2/3 cup fresh basil leaves -- about 1 1/2 bunches 1/4 cup fresh flat leaf parsley leaves 2 tablespoons freshly grated parmesan -- (1/2 oz) 3 tablespoons dry white wine Combine tomatos and boiling water let stand 1 hour or until softened . Drain tomatos reserving 1/2 cup of liquid. Drop pine nuts and garlic through food chute with food processor on ,, and process until minced.Add tomatos, basil cheese, and parsley; process till minced. with processor on add reserved liquid and wine through food chute and process til well blended. Spoon pesto into a zip top heavy duty plastic bag and store in fridge or freeze. Yield 2 cups(serving size 1T) Source: "Formatted by Whome40@aol.com Aug 2000" Yield: "2 cups" - - - - - - - - - - - - - - - - - - - NOTES : Calories20(27% from fat) Fat 1.1g Carb 3,2g Fiber 0g Chol 0 Iron 0.1mg Sodium 118mg Calc 13 mg * Exported from MasterCook * Sun-dried Tomato Pesto Pasta With Shrimp And Basil Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces penne pasta -- (8-12-ounces) 1 tablespoon olive oil 1/4 cup sliced green onions with tops 14 ounces shrimp (14-16-ounces) -- peeled and deveined 2 tablespoons white wine (2-4-tbs) 1/4 cup chicken stock 4 tablespoons sun-dried tomato pesto (see recipe) -- 3-4 tbsp 1/2 teaspoon unsalted butter -- cold chopped fresh basil black pepper Cook the pasta in boiling water until al dente (about 12 mins). In the meantime, saute shrimp in olive oil. Turn the shrimp to the other side; add the onion and continue to saute until done (3-4 minutes total). Deglaze pan with white wine. Add the chicken stock and reduce by half. Add the Sun-Dried Tomato Pesto. Cook for 1-2 minutes. Add the cold butter and stir until the sauce glistens. Add the cooked penne. Toss to coat. Serve in a wide pasta bowl, garnished with fresh basil and freshly cracked pepper. ____________________ Per Serving: 413 Calories; 10g Fat (22.1% calories from fat); 29g Protein; 48g Carbohydrate; 3g Dietary Fiber; 152mg Cholesterol; 484mg Sodium. Exchanges: 3 Grain(Starch); 3 Lean Meat; 0 Vegetable; 1 1/2 Fat. Description: "Simple, easy, and delicious." Source: "Recipe idea from the Reluctant Gourmet http://www.reluctantgourmet.com" S(Tested by): "Hanneman 2000-08-01" - - - - - - - - - - - - - - - - - - - Serving Ideas : Chopped salad NOTES : Review: The recipes was as promised: "Simple, easy, and delicious." To see the recipe as published see Our version is not very different. We used a light hand with the pesto: just enough sauce to coat the shrimp and pasta. We changed the proportion of pasta to shrimp slightly. Replaced the shallot with finely sliced spring onions and used a mild pesto (Trader Joes). The garnish added color and bite. You could make the pasta ahead and gently reheat it for the meal. The sun-dried tomato pesto wasn't spicy. * Exported from MasterCook * Sweet Green Soybeans! - Info Recipe By :Kim Galeaz, RD Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Whenever people ask me if sweet green soybeans taste like lima beans, I become a little defensive. I realize I am in the minority when it comes to lima beans; most people do not like the taste or texture of them. So a negative bias against sweet green soybeans has already formed before that first soybean enters the mouth. I will once again attempt to set the record straight: the taste of sweet green soybeans is NOTHING like lima beans. Sweet green soybeans are sweet, crunchy and mild flavored... not to mention easy to use, filled with fiber and packed with soy protein. Finding Sweet Green Soybeans The true Japanese name for green soybeans is edamame. Edamame (pronounced ed-a-MOM-ay) is purchased either in the pod or already podded. Podded edamame resembles short, puffy green beans or thinner, but puffier snow pea pods. Podded, or shelled edamame is just the little green soybean without the pod. Another name for podded sweet green soybeans is mukimi, although I have seen this word on only one brand. Edamame are soybeans harvested before maturity, while they are still green and sweet. Sweet green soybeans are a different variety than traditional soybeans and are grown in the Midwest, especially Minnesota. Some green soybeans come from other countries such as Taiwan. Once limited to Asian food markets and health food stores, sweet green soybeans can now be found in many supermarkets in either the frozen food vegetable aisle or specialty/nutrition section freezer case. Some Asian stores may occasionally carry fresh soybeans, but they are typically frozen. Two specific package sizes are available in 10 oz. box of podded green soybeans or 16 oz. plastic bag of podded or unpodded green soybeans Prices range from 1.89 - 4.29, depending on manufacturer. Eating Edamame Edamame has been a staple in the Asian diet for years. The most common way edamame is eaten is to simply steam the pods, then lightly salt and simply suck or squeeze out the green soybeans with your lips and tongue. The empty pods are discarded. You can even eat sweet green soybeans cold after thawing since they have been blanched prior to freezing, just like other frozen vegetables. All the packages I have seen provide cooking directions. Cooking methods include microwaving, boiling or steaming. Ten Terrific Ways to Use Sweet Green Soybeans 1. Enjoy in-the-pod edamame as an appetizer 2. Sprinkle in lettuce and spinach salads 3. Add to casseroles and rice dishes 4. Place in wraps or burritos 5. Eat them right out of the bag cold for a crunchy snack! 6. Make marinated vegetable salads 7. Mix in pasta salads 8. Add a little extra crunch and nutrition to your holiday green bean casserole 9. Stir fry along with other vegetables, meats and tofu 10. Stir in soups and stews. Nutrition 101 for Sweet Green Soybeans All sweet green soybeans contain more than 6.25 grams soy protein per serving, so the FDA-approved health claim applies (may reduce the risk of heart disease). I have seen the health claim on only one package so far: Hearty & Natural by SunRich. The nutritional profile of sweet green soybeans is considerably different than traditional white or yellow soybeans. Keep in mind this food comes from a different seed. Green soybeans are lower in calories, fat, carbohydrate and protein. However, they are comparable in fiber. Don't get frustrated when you notice different brands showing different nutritional analyses. This is obviously due to different growing conditions and nutrients in the soil. You can always expect sweet green soybeans to be a terrific source of fiber, soy protein, isoflavones and other vitamins and minerals. Isoflavones will not always be listed because they are not required by the FDA. Two packages state that one serving contains 50 mg isoflavones; one lists 24 mg isoflavones per serving. Here is an average nutritional composition for a serving (3 ounces, about 2/3 cup or 85 grams) of podded sweet green soybeans: 110 calories, 4 g fat, less than 1 g saturated fat, 10 g protein (all of it soy protein), 6 g dietary fiber, 8 g carbohydrate, 8 mg calcium, 12 mg iron. I urge everyone to try sweet green soybeans at least once because most people find them delightful after one taste. And now that they have become widely available there is no excuse for not including these sweet little morsels in your heart healthy diet! Soyfoods USA August 2000 From GwynneC@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tabbouleh With Tofu Recipe By :Soyfoods USA Serving Size : 1 Preparation Time :0:00 Categories : Grains & Cereals Mediterranean Salads TVP, Seitan, Tempeh Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup bulgur wheat 2 cups boiling water 8 ounces firm water-packed tofu -- chopped finely 2 large tomatoes -- chopped 1/2 cup black olives -- chopped 1 cup finely chopped fresh parsley 1/2 cup finely chopped fresh mint 3/4 cup chopped green onions 1/3 cup fresh lemon juice 1 tablespoon olive oil 1/2 teaspoon salt 1/4 teaspoon black pepper 1 tablespoon minced garlic Combine the boiling water and bulgur in a medium-large bowl. Stir well. Cover and let stand until the bulgur is tender (about 1 hour). Drain if necessary. Add remaining ingredients and mix well. Cover tightly and refrigerate 30 minutes before serving. Yield: 6 cups Serving size: 1/2 cup Description: "A classic Middle Eastern dish served cold, with a twist of tofu." Source: "Formatted by Whome40@aol.com Aug 2000" - - - - - - - - - - - - - - - - - - - NOTES : Per serving: 90 calories, 4 g protein (1.8 g soy protein), 2.5 g fat (0 g sat fat), 13 g carbohydrate, 0 mg cholesterol, 130 mg sodium, 3 g dietary fiber * Exported from MasterCook * Ten Terrific Ways To Use Sweet Green Soybeans Recipe By :Kim Galeaz, RD Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** 1. Enjoy in-the-pod edamame as an appetizer 2. Sprinkle in lettuce and spinach salads 3. Add to casseroles and rice dishes 4. Place in wraps or burritos 5. Eat them right out of the bag cold for a crunchy snack! 6. Make marinated vegetable salads 7. Mix in pasta salads 8. Add a little extra crunch and nutrition to your holiday green bean casserole 9. Stir fry along with other vegetables, meats and tofu 10. Stir in soups and stews. Soyfoods USA August 2000 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tofu Chili Recipe By :Weight Watchers Magazine January/February 1998 Serving Size : 6 Preparation Time :0:00 Categories : Chilis Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tbsps Olive Oil 3 cup Onion -- chopped 2 2/3 cup Green Bell Pepper -- chopped 3/4 cup Carrot -- chopped 12 Garlic Cloves -- minced 2 Tbsps Chili Powder 1 cup Dry Red Wine 2 Can Kidney Beans, Canned -- undrained, (16 Oz) 1 Can Italian-style Tomatoes -- undrained & chopped -- (28 Oz.) 2 packages Firm lowfat tofu -- drained and chopped* -- (12.3 Oz) 1/2 cup Cilantro -- chopped 1/2 Tsp Salt *Note-cut into 1 inch cubes. extra firm tofu 1. Heat oil in dutch oven over medium heat. Add onion and next 3 ingredients; saute 5 minutes. Add chili powder; cook 1 minute, stirring constantly. Add wine, beans, and tomates; bring to a boil. Reduce heat and simmer uncovered, 1 hour. Add tofu; simmer 30 minutes, stirring occasionally. Remove from heat stir in chopped cilantro and salt. Description: "Weight Watchers Magazine January/February 1998" Yield: "2 C" From "Gia F." - - - - - - - - - - - - - - - - - - - NOTES : Weight Watchers Points:4 Exchanges: 1 1/2 med-fat meat, 2 1/2 starch, 1 veg * Exported from MasterCook * Tofu Crisps Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Tofu Tried Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tbsp. apple cider vinegar 2 tbsp. soy sauce 16 oz. firm tofu -- rinsed and drained -- cut into bite sized cubes --- 1/3 cup. nutritional yeast 1/3 cup. whole wheat flour 1 tsp basil 1 tsp paprika 1 tsp garlic powder 1 tsp onion powder 1/2 tsp. cracked black pepper In a bowl combine vinegar and soy sauce. Add tofu cubes and stir to coat. Marinate for at least 10 min. Preheat oven to 450 degrees. Place remaining dry ingredients in a one gallon ziplock. Seal and shake. Drain tofu and put cubes, in two batches, into ziplock. Seal and shake to coat. Place coated cubes on a cookie sheet and bake 20 min or til browned. Makes one pound crisps. From: dawngatr@digital.net (Dawn & Gary) From "Ellen C." BTW, if you don't have, nor like nutritional yeast, breadcrumbs would be a good substitute. Or you could use breadcrumbs in lieu of the flour. And, of course, any seasoning of your choice would work. I do think the marinade imparted a lot of flavor. DH received an emergency work call, so I had to put dinner on hold. By the time we ate, the tofu "crisps" were no longer crisp. They still tasted great and were somewhat chewy (akin to baked tofu), but they definitely lost their crispness. So, serve them immediately if you want the crisp exterior and silky interior. Now that I think about it, fresh out of the oven, these had the texture of deep fried breaded tofu. I think these would make great hot d'oeuvres. Serve with toothpicks, hot from the oven, with an optional dipping sauce. I enjoyed them plain, but I think any Oriental dipping sauce, or a barbecue sauce, or a mustard based sauce would be a nice addition. Just wanted to let you know, as the Tofu Crisps cooled, they became "tofu chewy bites" (but not too chewy). The coating was no longer crunchy, and the interior was no longer soft and silky. Not unpleasant, just a change of character. - - - - - - - - - - - - - - - - - - - NOTES : These seasoned tofu cubes are baked at a high temp. so they are crispy on the outside and tender on the inside. They're great as croutons on salads, or in pastas, stews and soups. --- These were great! To get both sides very crisp, I recommend turning them around 15 minutes, and then cooking for another 10 minutes. -- These little crisps were great -- crispy on the outside and a soft little "pillow" on the inside. The flavor is really good, too. I don't think I'd use them as croutons in soup, as suggested in the recipe, because I think they'd get soggy very quickly. I made them to be the "tuna" in a Salade Nicoise I'm serving tonight. But I will keep them out of the dressing. Frankly, I devoured half of them while I was preparing the rest of the meal. They are great protein packed little snacks. [ecr]