* Exported from MasterCook * Alcohol Substitution Chart Recipe By :Low Fat Ways To Cook Desserts Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** If a recipe calls for: 2 T amaretto - - substitute 1/4 - 1/2 tsp almond flavored extract* 2 T bourbon or sherry - - substitute 1 - 2 tsp vanilla extract* 2 T brandy or rum - - substitute 1/2 - 1 tsp brandy or rum extract* 2 T Grand Marnier or other orange-flavored liqueur - - substitute 2 T unsweetened orange juice concentrate OR 2 T orange juice and 1/2 tsp orange extract 2 T Kahlua or other coffee- or chocolate-flavored liqueur - - substitute 1/2 - 1 tsp chocolate extract plus 1/2 - 1 tsp instant coffee in 2 T water 1/4 cup or more brandy, port wine, rum, sweet sherry or fruit-flavored liqueur - - substitute Equal measure of unsweetened orange juice or apple juice plus 1 tsp of corresponding flavored extract or vanilla extract 1/4 cup or more red wine - - substitute Equal measure of red grape juice or cranberry juice 1/4 cup or more white wine - - substitute Equal measure of white grape juice or apple juice *Water, milk, white grape juice, or apple juice may be added to get the specified amount of liquid (for recipes in which liquid amount is crucial). >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * All In One Chicken Recipe By :Lansing State Journal, Oct 14, '96 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium potatoes 2 medium carrots 1 medium onion 1 pound boneless skinless chicken breasts 1/2 cup dry white wine -- vermouth, beer or -- chicken stock 1 bay leaf -- broken in half 10 ounces frozen green beans Preheat oven to 350 F. Wash the potatoes but do not peel. Cut in quarters. Wash carrots and cut into 2 inch chunks. Peel onion and cut into wedges. In an ungreased 8x12" or 9x13" baking dish, arrange the chicken, potatoes, carrots and onion. Pour the wine or other liquid over the chicken. Add the bay leaf. Cover baking dish with foil. Bake the chicken for 1 hour. Uncover the chicken and add the green beans. Continue baking for 10-15 minutes or until the chicken is thoroughly cooked and vegetables are tender. Makes 4 servings. Nutritional information per serving: 229 calories, 61 mg. cholesterol, 1.6 gr. fat, 90 mg. sodium MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Apeel's Recipe By :Joanna Lund's Cook book Serving Size : 16 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pkg Pillsbury Crescent rolls -- (8 serving) 1 Pkg sugar-free vanilla cook -- 7 serve pudding mix -- (4 serving) 1 Package sugar free lemon jello -- (4-serving) 1 1/3 Cups water 6 Small tart apples -- cored and diced -- (3 cups) 1 1/2 Tsps cinnamon 8 Oz nonfat cream cheese -- Sugar substitute to equal 2 Tbs. sugar Preheat oven to 425 F. Spray a 9x13 cookie sheet with a rim with butter-flavored cooking spray. Pat rolls in pan being sure to seal perforations. Bake 6-8 mins. or til light golden brown. Cool on wire rack. In medium pan combine:pudding mix, dry jello and water. Add apples and 1 tsp. cinnamon. Cook over medium heat, stirring constantly, till mixture comes to a boil. Remove from heat. Cool 15 mins. Meanwhile, in medium bowl combine cream cheese, sugar sub and 1/2 tsp. cinnamon. spread evenly over cooled crust. spread cooled apple mixture evenly over top of cream cheese. Chill about 2 hrs. Cut into 16 squares. HINT: 1. 1/4 cups raisins can be added with apples Serves 16. Each serving equals: 101 calories, 3 gm. fat, 3 gm. Pr, 15 gm. Carbo, 249 mg. sodium Diabetic: 1 starch, 1/2 fat >From Evelyn Hall - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Mincemeat Pie Recipe By :Joanna Lund's Cook book Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 9 inch unbaked refrigerated pie crust 8 small tart apples -- cored & chopped -- (4 cups) 3/4 cup raisins 1 cup unsweetened apple juice 1 pkg sugar free lemon jello -- (4 serving) 1 pkg sugar free vanilla Cook and Serve pudding -- (4 serving) mix 1 tablespoon Apple Pie Spice 2 tsps cider vinegar 1 tablespoon Brown Sugar Twin Preheat oven to 375 F. In small bowl combine apples and raisins. In large pan combine apple juice, dry jello, pudding mix, spices, vinegar and brown sugar. Cook over medium heat about 1 minute. Add apple and raisin mixture. Cook about 10 minutes, stirring often. Place pie crust in 8 inch pie plate. With sharp knife, carefully cut crust off even with edge to plate rim. Save scraps. Flute edge. Pour apple mixture into crust. Garnish top with pie crust scraps made into cute shapes! Bake 45-50 mins. Each serving equals: 287 calories, 8 gm. fat, 2 gm. Pr, 52 gm. Carbo, 236 mg. Sodium Diabetic: 2 fruit, 1 starch, 1 fat >From Evelyn Hall - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Parfait Pudding Recipe By :Sweet and Sugar Free - Karen E. Barkie Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- PUDDING: 6 cups apples -- chopped (about 9 apples, peeled and cored) 1/4 cup cornstarch lemon juice cinnamon and nutmeg to taste TOPPING: 1/2 cup chopped walnuts -- (orig was 1 cup) Put half of the chopped apples in a blender and blend with cornstarch. Combine with lemon juice and spices to taste. Pour into the top of a double boiler and cook over medium heat, stirring, as mixture reaches a boil and thickens. Add remaining chopped fruit and cook just until tender. Cool. Layer apple pudding and chopped nuts in tall dessert goblets, ending with nuts. Chill and serve. Top with whipped cream if desired. >From: Irene DiGiuseppe - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Artichoke And Fennel Tart Recipe By :Vegetarian Country cooking show, Public Access TV Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- Crust: 2/3 cup millet 1 cup short-grained brown rice 1/3 cup wild rice 3 1/3 cups vegetable broth -- or water --- -- Topping: 1 teaspoon mustard seed 1 tablespoon toasted sesame oil 3 cups fennel bulbs -- chopped (2 medium) 3 tablespoons fennel fronds -- minced 1/2 cup vegetable stock -- or water 2 1/4 cups red bell peppers -- (3 medium) -- roasted and diced 15 ounces artichoke bottoms -- drained,rinsed,diced -- or 5 large artichokes -- cooked and diced 1 tablespoon chopped fresh thyme -- (1 tsp. dried) 1 tablespoon chopped fresh dill -- (1 tsp. dried) 2 tablespoons capers 1 pound firm tofu -- drained 2 1/2 tablespoons arrowroot powder -- or cornstarch 2/3 cup water 1 1/2 tablespoons light miso 2 tablespoons Umeboshi plum vinegar -- or lemon juice --- -- Garnish: roasted red bell pepper -- cut in -- five pointed star Crust: Toast millet in heavy saucepan over moderate heat until darkened. Add brown rice, wild rice, stock or water; bring to a boil. Reduce heat to low and simmer until water is absorbed and rice is soft, about 50 minutes. Oil or line with parchment a 10 by 15 by 1 inch baking tray or, use a round tray. Spread rice mixture evenly over the tray and pack down with a spatula or spoon. Topping: Warm mustard seeds and 1 teaspoon of the toasted sesame oil in a large nonstick pan over moderate heat. Cover and cook until seeds sputter and turn gray. Add fennel and stir-fry for 2-3 minutes. Add 1/4 cup of the stock or water and cook until it evaporates. Add bell peppers, artichokes, thyme, dill, and remaining 1/4 cup of stock or water. Cook until liquid evaporates. Sprinkle with capers. Preheat oven to 375 degrees F. In a food processor, combine tofu, arrowroot powder or cornstarch, water, miso, lemon juice, or vinegar, remaining 2 teaspoons of toasted sesame oil; process until smooth. Salt and pepper to taste. Pour tofu mixture into artichoke mixture and combine gently. Spread evenly over the rice. Bake 45 to 50 minutes, or until topping is firm and browned. Cool 10 minutes before slicing. VEGAN Per Serving: 296 CAL.; 15G PROT.; 9G FAT (27 % CFF) ; 37G CARB.; 0 CHOL.;140 MG SOD.; 6G FIBER. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bam Bam Salad Recipe By :DESERT GREENS CAFE RECIPES, Executive Chef Matt Baer Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Salads Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup carrots -- flowerettes 1 cup shiitake mushrooms -- quartered 1 cup asparagus -- cut on the bias 1 cup beets -- gophrette 13 ounces jicama -- diced -- (7 ounces for millet) 1/2 pound tofu -- extra firm 2 teaspoons sesame oil 1 tablespoon tamari soy sauce 1/4 teaspoon garlic powder 1/4 teaspoon paprika 4 ounces green leaf lettuce -- use baby greens -- if possible 1/2 cup Parmesan cheese -- freshly grated 1/3 cup millet 1 white onions -- grated 1/2 cup bean sprouts 1 1/2 cups water 3 ounces mushrooms -- enoki for garnish 1 teaspoon sea salt 1/2 teaspoon black pepper 1. Prep all vegetables according to recipe requirements. 2. For the tofu: Combine sesame oil, tamari, garlic powder, and paprika in a small mixing bowl. Place the tofu on a pan with another pan on top of the tofu (to press the tofu). Leave pressed until water is removed. When all water is removed, slice into battonettes (small baton shapes). Place tofu into marinade, then put on parchment paper and bake at 350 degrees for 17 minutes or until crispy. 3. For the millet: Bring 1-1/2 cups of water to a boil in a small saucepan with a pinch of sea salt. When water starts to boil add the millet and reduce heat. Cook on heat for about 5 minutes, then remove from the stove and allow mixture to steep. After 5 minutes, place in a mixing bowl and add grated onion and grated jicama to the millet. Product will be soft. Form millet into discs and place on greased parchment paper. Bake at 350 degrees for 15-25 minutes. 4. For parmesan ring: Cut parchment paper into 2-1/2 x 9-inch sheets. Preheat oven to 400 degrees. Spray parchment with vegetable spray and graciously sprinkle parmesan cheese on the paper. Bake for 7 minutes or until golden brown. Remove from the stove quickly and form ring around any size can. Size will be based upon personal preference. When ring cools remove parchment paper and product will be self standing. 5. Finally, toss salad with remaining vegetables and place in parmesan ring. Add tofu and millet discs to your plate, then drizzle 1 ounce of ponzu vinaigrette (recipe follows) over the top of the salad. Serves 4 Nutrition information per serving: 296 calories, 3 grams saturated fat, 9 grams total fat (28% of calories), 16 grams protein (21% of calories), 38 grams carbohydrates (51% of calories), 8 mg cholesterol, 3 grams fiber, 1,019 mg sodium. >From: KitPATh - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with Ponzu Vinaigrette NOTES : Culinary competition winner, 1997 National Restaurant Show * Exported from MasterCook * Banana Cream Pie, Simply Superb Recipe By :Joanna Lund's Cook book Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 9 inch chocolate crumb pie crust 2 medium bananas -- sliced 1 pkg sugar free instant banana pudding mix -- (4 serving) 2/3 cup nonfat dry milk 1 1/3 cups water 1 cup Cool whip Lite(r) -- (8 calories per serving) 1 tablespoon chocolate syrup Layer bananas on bottom of pie crust. In medium bowl combine pudding mix and nonfat dry milk powder. Add water. Mix well using a wire whisk. Blend in 1/2 cup Cool Whip. Pour over bananas. Chill until set, about 2 hours. Evenly spread remaining 1/2 cup Cool Whip topping over the pudding layer. Drizzle chocolate syrup over top. chill until ready to serve. Delicious! Each serving equals: 200 calories, 6 gm. fat, 4 gm. Pro, 32 gm. Carbo, 298 mg. sodium Diabetic: 1 starch, 1 fat, 1 fruit >From Evelyn Hall - - - - - - - - - - - - - - - - - - - NOTES : My husband, Bill's favorite. * Exported from MasterCook * Banana Spice Muffins Recipe By :Cooking Light (September 1997) (modified) Serving Size : 18 Preparation Time :0:30 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups all-purpose flour 1/3 cup granulated sugar 1/3 cup brown sugar, packed 1 tablespoon baking powder 1 teaspoon baking soda 1 teaspoon ground allspice 1 teaspoon ground ginger 1 cup mashed bananas 2/3 cup skim milk 1/3 cup buttermilk 1/3 cup ricotta cheese, part skim milk 2 tablespoons vegetable oil 1 tablespoon vanilla extract 1 large egg white 1 large egg Preheat oven to 400. Combine first seven ingredients in a large bowl, and make a well in center of mixture. Combine banana and next seven ingredients in a bowl, and add to flour mixture. Stir just until moist. Spoon batter into 18 muffin cups lined with paper or foil liners. Bake at 400 for 18 minutes or until done. Remove from pans immediately, and cool on a wire rack. >From: Joanne McAndrews Eisenman - - - - - - - - - - - - - - - - - - - NOTES : I made these the other day-- they were great!! The original recipe called for 1/2 teaspoon salt, which I omitted, and also for 2/3 cup of 2% milk, but I substituted skim milk since that's what we had around. * Exported from MasterCook * Bananas In Graham Cracker Crumbs Recipe By :Katrina Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Bananas -- sliced into 1/4" to 1/2" rounds Milk -- (about 1/2 cup) Graham crackers crumbs -- (about 1 cup) Put milk into a bowl. Dip banana slices (one at a time) into milk; then roll in graham cracker crumbs. Voila! Thats it. They taste terrific and they are healthy too. ps: for those of you who like a little more sweetness, add a teaspoon of honey to milk and stir. yummy! - - - - - - - - - - - - - - - - - - - NOTES : I don't have specific measurements for this but you really don't need any and it tastes great! (good for the kids too) * Exported from MasterCook * Barbecue Sauce, Heart Smart Recipe By :Heart Smart Cookbook (Henry Ford Heart & Vascular Inst.) Serving Size : 1 Preparation Time :0:25 Categories : Eat-Lf Mailing List Grilled, Smoked, Bbq Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon Margarine, Soft 15 Ounces Tomato Sauce -- (pref. low-sodium) 2 Tablespoons Worcestershire Sauce 1/4 Cup Honey 1/2 Teaspoon Dry Mustard 1/2 Teaspoon Chili Powder 1 Teaspoon Paprika 1/8 Teaspoon Black Pepper 1/8 Teaspoon Hot Pepper Sauce 1/2 Teaspoon Garlic Powder 1/4 Teaspoon Nutmeg 1/3 Cup Onion -- grated* 1 1/2 Tablespoons Cornstarch 3 Tablespoons Cold Water 1 Tablespoon Cider Vinegar 1 Tablespoon Lemon Juice 1 Teaspoon Grated Lemon Rind * I use onion paste instead; about 1 tablespoon. Combine margarine, tomato sauce, Worcestershire sauce, honey, brown sugar, dry mustard, chili powder, nutmeg and onion in a heavy saucepan over medium-high heat and bring to a boil. Reduce heat and simmer, covered, 15 minutes. In a small bowl, blend cornstarch with water until lumps have disappeared. Add to sauce mixture, stirring with wire whisk until thickened. Add cider vinegar, lemon juice, and lemon rind. simmer, stirring constantly, 5 minutes longer. Makes 2 1/2 cups, enough for basting 5 pounds of chicken breasts. A serving is 2 tablespoons. >From: AKCooker@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Here's a sample recipe for a very good barbecue sauce that I have used on chicken breasts, pork tenderloin, and even on veggie burgers. It makes a lot of sauce, and keeps well in the fridge or freezer. * Exported from MasterCook * Beef, Leek And Mushroom Casserole Recipe By :greg martin Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 500 grams diced lean beef 2 medium onions -- coarsely sliced 4 cloves garlic -- crushed 3 leeks -- sliced 1 dozen mushrooms -- sliced 1 red bell pepper -- chop in 2 cm dice 1 teaspoon beef stock powder cornflour water salt and pepper to taste Lay out beef on a non-stick tray and grill under a high heat to brown. Remove from heat and put to one side. Add beef stock and 1/4 cup water to a non stick pan, and "saute" onion and garlic. After a few minutes, add capsicum and leeks, and continue to cook for about 10mins, stirring to separate the leeks. Remove from heat. Mix in beef, mushrooms, and about 1 t salt and 1 t fresh ground black pepper or however much you prefer (after all you're the one eating it!) Spoon into an overproof casserole dish, and add additional water to cover. Cook covered at about 180deg cup for about 1 1/2 hours. 10mins before serving, thicken with cornflour if needed. Serve with hot crusty rolls - at least I did and they seemed to go together well. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Berry Gazpacho Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 750 milliliters Riesling wine -- (1 bottle) 1 vanilla beans -- split 1 bunch fresh minced ginger 10 ounces frozen strawberries -- thawed 1/2 cup Water 1/3 cup Honey 2 tablespoons Lemon juice 1 cup fresh raspberries 1 cup fresh blackberries 1 cup fresh blueberries Raspberry sorbet Garnishes: fresh mint sprigs Fresh berries Bring first 3 ingredients to a boil in a large saucepan over medium-high heat; boil until reduced to 1 1/2 cups. Cover and chill. Pour wine mixture through a wire-mesh strainer into a large bowl, discarding bean and mint. Process strawberries and 1/2 cup water in a blender until smooth; pour through wire-mesh strainer into wine mixture, discarding seeds. Stir in honey and next 4 ingredients; chill. Serve with raspberry sorbet. Garnish, if desired. Yield: 8 cups >From: "KAR" - - - - - - - - - - - - - - - - - - - NOTES : Here is a cool one for the summer I will try soon. I have plenty of time as summer is really long here in the South. * Exported from MasterCook * Bloomin' Onion, Outback Recipe By :Outback Steak House, Miami, FL. Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup Cornstarch -- more if needed 1 1/2 cups Flour 2 teaspoons Garlic -- mince 2 teaspoons Paprika 1 tablespoon Salt 1 tablespoon Pepper 24 ounces Beer 4 Vidalia or Texas sweet onions -- (4 to 6) -- 4" diameter onions -- SEASONED FLOUR: -- as needed 2 cups Flour 4 teaspoons Paprika 2 teaspoons Garlic powder 1/2 tablespoon Pepper 1/4 tablespoon Cayenne CREAMY CHILI SAUCE -- see recipe Mix cornstarch, flour and seasonings until well blended. Add beer, mix well. Cut about 3/4" off top of onion and peel. Cut into onion 12 to 16 vertical wedges but do not cut through bottom root end. Remove about 1" of petals from center of onion. Dip onion in sesoned flour and remove excess by shaking. Separate petals to coat thoroughly with batter. Gently place in fryer basket and deep-fry at 375 to 400~ 1-1/2 minutes. Turn over and fry 1-1/2 minutes longer or until golden brown. Drain on paper towels. Place onion upright in shallow bowl and remove center core with circular cutter or apple corer. Serve hot with Creamy Chili Sauce. SEASONED FLOUR- Combine flour, paprika, garlic powder, pepper and cayenne and mix well. CREAMY CHILI SAUCE-Combine mayo, sour cream, chili sauce and cayenne and mix well. >From: Simps - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with Creamy Chili Sauce (see recipe) * Exported from MasterCook * Blueberry Sauce Recipe By :Cooking Light Magazine August 1997 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 Cup Water 1/4 Cup Sugar 2 1/4 Teaspoons Cornstarch 1 1/2 Cups Blueberries Combine first 3 ingredients in a small heavy saucepan; stir with a whisk. Bring to a boil; cook I minute or until thick, stirring constantly. Add blueberries; cook 2 minutes or until bubbly. Yield: 1 1/2cups (serving size: 3 tablespoons). CALORIES 38 (2% from fat); FAT 0.1g; PROTEIN 0.2g; CARB 9.6g; FIBER 1. Ig; CHOL Omg; IRON Omg, SODIUM 2mg; CALC 2mg >From: Irene DiGiuseppe - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Braised Greens With Beans And Onion, Sweet Sour Dressing Recipe By :Prevention's Healthy Italian Cooking Serving Size : 4 Preparation Time :0:15 Categories : Eat-Lf Mailing List Legumes Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium vidalia onion -- halve, thinly slice 3 large garlic cloves -- crushed 1 teaspoon olive oil freshly ground black pepper coarse salt -- GREENS: -- roughly chopped 3 cups escarole 4 cups spinach leaves 1 bunch watercress -- stems optional -- BEANS: 2 cups canned red kidney beans -- rinse and drained 4 tablespoons lemon tarragon ff dressing -- bottled -- OR: -- 1 teaspoon balsamic vinegar -- and -- 1/4 teaspoon sugar -- TO SERVE: 2 tablespoons grated parmesan cheese 2 tablespoons wheat germ, toasted 4 breadsticks 1 cup white sauce 2 tablespoons fontina cheese 4 plums In a very large saute or wok, combine onion and oil. Cook over medium-high heat, stirring often. While it is cooking, peel and crush the garlic and add it to the pan. When fragrant (3 to 5 mins) add the escarole, increase heat to high and stir fry to wilt (1 to 2 mins). Add spinach and cress and cook very briefly (1 min). Clear a space in the center of the pan and add the beans. Spread them a bit to warm them. While they are warming add the bottled Tarragon flavored honey mustard lemon dressing. (Original recipe suggests a small amount of sweetened vinegar: vinegar to a measure of sugar, stir with a small rubber spatula and add this to the beans; mix.) Optional: If needed cover the pan and cook for a minute or two until beans are heated through and the flavors are blended. Serve hot. **PER SERVING: the dish, 139 cals, 2.3 g fat (15% of cals); the menu, 270 cals, 6.3 g fat (20%). MENU : Garlicky dish for summer goes well with a starch like polenta or breadsticks; round out with a small amount of gorgonzola or fontina cheese melted in a white sauce for the bread. Fresh fruit or fruity yogurt for dessert. PANTRY AND MARKET : Briannas (Del Sol Fod Co., Brenham, Texas) makes a fat free Lemon Tarragon dressing: 2 tbsp (30ml) 35 cals. Avoid tough spinach leaves for this dish. Skip the escarole and use romaine, or another favorite, not too bitter-green. Vary by using different beans: fava, cannellini Source: 1996: Quick and healthy low-fat cooking from the food editors of prevention magazine; Rodale (ISBN 087596327-7paper). >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : Hmmmm. This was good. Fresh. Light. Fast. Garlicky. We used red kidney beans and 3 different greens, lemon tarragon dressing, breadsticks (we skipped the sauce and sprinkled parmesan on the beans instead) and those "dinosaur plums" that are now in the market. "A "do again!" summer dish. * Exported from MasterCook * Brownie Cheesecake Torte Recipe By :Cooking Light Mag. Aug. 1997 Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Package low-fat fudge brownie mix -- 15.1 ounces 2 Teaspoons instant coffee granules 1/2 Teaspoon ground cinnamon 1 jar carrot baby food -- 4 oz. vegetable cooking spray 1/2 Cup sugar -- plus 2 tablespoons 1 Teaspoon vanilla extract 8 Ounces Neufchatel cheese -- softened 8 Ounces fat-free cream cheese -- softened 2 Large egg whites 3 Tablespoons skim milk -- divided 2 Tablespoons unsweetened cocoa Chocolate syrup -- optional Fresh raspberries -- optional Preheat oven to 425 Combine first 4 ingredients in a bowl. Firmly press mixture into bottom and I inch up sides of a 9-inch springform pan coated with cooking spray. Set aside. Combine 1/2 cup sugar, flour, vanilla, and cheeses; beat at medium speed of a mixer until well-blended. Add egg whites and 2 tablespoons milk; beat well. Combine 1/2 cup batter, I tablespoon milk, 2 tablespoons sugar, and cocoa in a small bowl; stir well. Spoon remaining batter alternately with cocoa mixture into prepared crust. Swirl together using the tip of a knife. Bake at 425' for IO minutes. Reduce oven temperature to 250'; bake 45 minutes or until almost set. Cool completely on a wire rack. Garnish with chocolate syrup and fresh raspberries, if desired. Yield: 12 servings (serving size: I wedge). CALORIES 277 (24% from fat) ;FAT 7.5g (sat3@8g, mono 2.3g, poly O.9g); PROTEIN 7.9g; CARB 44.1 Ig, FIBER 13g; CHOL 18mg; IRON I.6mg, Sodium 338mg; CALC. 76mg (From Magazine) >From: Irene DiGiuseppe - - - - - - - - - - - - - - - - - - - NOTES : Winner of the Cooking Light / Kraft Foods Recipe of the Decade Contest. August 1997 issue of Cooking Light Magazine. I tried the cover recipe from Cooking Light. Make sure you check the weight of the brownie mix you use. My favorite (sweet rewards) weighs more than the one called for, and I didn't increase the liquid enough to compensate. Next time, I will just remove the excess mix first. Also, my family didn't like the addition of cinnamon--if you like brownies with cinnamon, go ahead and use it. Everything else tasted good :-) [Janine ] * Exported from MasterCook * Cappuccino Phyllo Cups Recipe By :Good Housekeeping, 5/97 Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup confectioner's sugar 1/4 cup unsweetened cocoa 6 sheets phyllo dough nonstick cooking spray 1 pint coffee nonfat frozen yogurt nonfat whipped topping -- optional ground cinnamon for garnish Preheat oven to 375 degrees. In small bowl, combine confectioners' sugar and cocoa. On work surface, stack phyllo sheets. Cut stack lengthwise in half, then crosswise in half (you will have twenty-four 8" x 6" phyllo rectangles). Lightly spray six 10-ounce custard cups with nonstick cooking spray. Place 1 phyllo rectangle on work surface; lightly spray with nonstick cooking spray. Spoon cocoa mixture into sieve; sprinkle some over phyllo. Lightly spray again with nonstick cooking spray. Repeat with 3 more phyllo rectangles, placing each so that corners are always angled slightly away from corners of rectangle directly beneath. Gently press phyllo stack into custard cup. Repeat with remaining phyllo rectangles and cocoa mixture to make 5 more cups. Place custard cups in jelly-roll pan for easier handling. Bake phyllo cups 8 to 10 minutes, until phyllo is crisp. Cool in cups on wire rack about 15 minutes, then carefully remove phyllo cups from custard cups. Arrange on dessert plates; spoon coffee yogurt into cups. Top each with a dollop of nonfat whipped topping if you like. Garnish with a sprinkle of cinnamon. >From: LBotsko@aol.com - - - - - - - - - - - - - - - - - - - NOTES : These elegant cups can hold other fillings, too, such as fresh berries and yogurt. * Exported from MasterCook * Caribbean Spice Chicken With Summer Vegetable Kabobs Recipe By :Tyson Chicken, http://www.tyson.com Serving Size : 4 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup ReaLemon(r) Lemon Juice from Concentrate 1/4 cup chili sauce 2 tablespoons Dijon mustard 1 tablespoon dried basil 1 tablespoon minced fresh parsley 2 pounds Tyson Holly Farms(r) Fresh Chicken Reynolds Wrap(r) Aluminum Foil Combine liquid ingredients, basil and parsley in shallow baking dish to create marinade. Mix well. If using Tyson Holly Farms (copyright symbol) Fresh Chicken, rinse well with cold water and pat dry with paper towels. If using Tyson (copyright symbol) IFF(r) poultry, rinse well with water to remove ice glaze and pat dry with paper towels. Place chicken in marinade. Cover dish with foil. Marinate in refrigerator for 2 hours. Drain chicken and discard marinade. Grill or broil chicken as desired until fully cooked. Refrigerate leftover chicken in fresh sheet of foil. Serve with skewers of your favorite summer vegetables, like corn, squash, onions and red and yellow peppers. Grill over medium heat, brushing occasionally with oil. Tips: Grill chicken until tender and the juices run clear. Try grilling chicken using the indirect method: make a drip pan from Reynolds Wrap Heavy Duty aluminum foil; surround foil drip pan with coals and place chicken on rack directly above the drip pan; chicken will cook more slowly, but will be less likely to burn or become charred. To keep chicken from sticking, spray grill with non-stick cooking spray, or rub with vegetable oil prior to grilling. Servings: 4-6 >From: "James Watt, CML" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Celery Root With Lemon And Mustard Vinaigrette Recipe By :Reversing Heart Disease, Dr. Dean Ornish Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup Celery Root Lemon And Mustard Vinaigrette With Garlic: 3 tablespoon Fresh Lemon Juice 1 tablespoon Dijon Mustard 1/4 Tsp Balsamic Vinegar 1/4 Tsp Minced Garlic 1 Tsp Dried Tarragon -- leaf Salt Freshly Ground Black Pepper The Lemon and Mustard Vinaigrette dressing gives this traditional salad a spicy and piquant quality. It can be served at room temp or chilled. Remove coarse husk from the celery root. The root turns brown quickly, so put it in some water with lemon juice while you are slicing it to keep it from turning. Cut it into matchstick shapes and blanch in boiling water, being careful not to overcook it. This should take about 2 min depending on how large the "matchsticks" are. Then plunge the celery root into ice cold water to stop the cooking. Toss the 1/4 cup of the dressing with the celery root. Let it marinate for at least 1 hr. Variation: Use 1 cup celery root and 1 cup julienned carrots. Blanch each vegetable separately and plunge into ice cold water to stop the cooking. Toss with the dressing, marinate, and serve. Yield: 2 cup (4 servings) Serving size = 1/2 cup Cal 23; Fat 0.3g; Sat Fat trace; Cholesterol 0mg Recipe by Mark Hall Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : We had this as part of dinner tonite and it was wonderful!! * Exported from MasterCook * Chapatis #2 Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Breads Breads: Quick & Muffins Eat-Lf Mailing List Indian Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup whole wheat flour 1/4 Tsp salt 1 Tablespoon oil 1/4 Cup water -- (1/4 to 1/3) (Yield: 6) In a large bowl, combine the flour, salt, and oil until the oil is evenly distributed throughout the mixture. Add 1/4 cup of the water and knead the mixture in the bowl to form a thick dough. If the mixture is too crumbly, add more water, 1/2 Tbsp at a time, until it is the proper consistency. Transfer the dough to a lightly oiled surface and knead for 10-15 minutes, or until the dough is stiff but smooth. Form it into a ball and divide it into 6 equal (smaller) balls. Press a ball flat between your palms. On a lightly floured board, roll each flattened ball into a 6" -diameter circle. Heat a heavy skillet over medium heat and place the chapati in it. Cook on the 1st side for 30 sec, then turn and cook the second side for 30 sec. Turn again, pressing lightly on the chapati. (The chapati should puff at this point.) Turn the chapati over again and continue to cook and turn a few more times until lightly browned on both sides. Remove the chapati from the pan and repeat with the remaining dough. >From: Paradise~Manifest - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cherry Almond Cream Dessert Recipe By :Classic Desserts Serving Size : 12 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 14 Ozs fat-free sweetened condensed milk 1 1/2 Cups cold water 3 Ozs fat-free vanilla pudding mix 1 Tsp almond extract 2 Cups Cool Whip(r) Free -- thawed 10 Ozs low-fat pound cake cut into ten slices 21 Ozs cherry pie filling -- chilled In a mixing bowl, combine sweetened condensed milk, water, pudding mix, and almond extract. Mix until well blended. Fold in whipped topping. Spoon half mixture into a 13 x 9" pan. Top with cake slices, pie filling, and remaining cream mixture. Chill until ready to serve. >From: "Anita A. Matejka" - - - - - - - - - - - - - - - - - - - NOTES : Refrigerate leftovers. You can find a low-fat pound cake in the freezer section of your supermarket for this dessert. You can also substitute a ten ounce size angel food cake loaf if you can't find the pound cake. * Exported from MasterCook * Chicken Breasts With Apples And Cider Recipe By :Home Cooking, Sept 1994 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Skinless Boneless Chicken Breasts -- Halved 1 tablespoon Flour 1 tablespoon I Can't Believe It's Not Butter - Light -- *Note 2 Tsp Oil 3/4 cup Apple Cider 2 Tart Apples -- Peel, Core, Cut In Eighths 1/4 Tsp Dried Thyme 3 tablespoon Skim Milk -- **Note *NOTE: Original recipe used margarine **NOTE: Original recipe used regular milk Season chicken as desired; dredge in flour (more may be needed). Heat margarine and oil in heavy skillet; add chicken and cook over moderate heat until lightly browned. Turn and brown other side; add cider, apples and thyme. Cover and simmer 10 min, or until tender. Transfer chicken and apples to warm platter. Cover with foil and keep warm in low oven. Boil juices until reduce to 1/2 cup and then add milk. Bring to boil and cook until slightly thickened, 2 - 3 min. Spoon over chicken. Serve with plump rice. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 191.2 Fat 5g Carb 15.5g Fib 1.4g Pro 20.1g Sod 88mg CFF 24.2% * Exported from MasterCook * Chicken Liver Penne Recipe By :greg martin Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 400 grams chicken livers -- chopped in 2cm dice 500 g penne pasta 12 fresh basil leaves -- finely chopped 6 cloves garlic -- crushed 3 teaspoons paprika 2 teaspoons ground cumin 1 teaspoon red chili powder 1 teaspoon sesame oil 1 tablespoon olive oil Mix chicken livers, paprika, cumin, chili powder, and sesame oil and allow to stand for 20-30 mins. Either shallow fry in the olive oil, or brush with olive oil and grill. If oil is omitted, then grilling on a non-stick surface is a good idea! Cook pasta until al dente, and drain. Mix in basil leaves, garlic, and cooked chicken livers. Resist the temptation to top with grated parmesan, and serve. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Vegetable Soup With Noodles Recipe By :Fast And Healthy, Sept/Oct, 1997 Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Tsp Olive Oil -- *Note 1 1/2 cup Carrots -- Sliced(3 Med) 1 2/3 cup Zucchini -- Quartered Lengthwise -- Sliced, (2 Med) 1/2 cup Onion -- Chopped, (1 Med) 1/2 cup Chopped Celery -- **Note 3 Skinless Boneless Chicken Breast Halves -- Cut In Thin -- Bite-Sized Strips 29 Oz Nonfat Veg Chicken Broth, Low Sod -- ***Note 1 cup Water 4 Oz Uncooked Egg Noodles -- (1 1/2 cup) *NOTE: Original recipe used 2 tsp olive oil **NOTE: I added the celery to the recipe...it was not in the original recipe ***NOTE: Original recipe used 2 (14 1/2 oz) cans ready-to-serve fat-free chicken broth with 1/3 less sodium Heat oil in nonstick Dutch oven or large saucepan over medium heat until hot. Add carrots, zucchini and onions; cook and stir 5 min. Stir in chicken; cook over medium-high heat for 3 min, stirring frequently. Add broth and water; bring to a boil. Add noodles; boil 3 min or until chicken is no longer pink and noodles are tender. If desired, add salt to taste. Makes 6 (1 1/3 cup) servings. Prep Time: 25 min According to original recipe per serving: Cal 200; Fat 4g; Carb 21g; Fib 3g; Pro 19g; Sod 370mg Dietary Exchange: 1 starch; 1 veg, 2 very lean meat; 1/2 fat OR 1 carb; 1 veg, 2 very lean meat; 1/2 fat Entered into MasterCook and tested for you by Reggie and Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was quite good and very filling. Cal 154.8 Fat 2.8g Carb 18g Fib 2.2g Pro 19.7g Sod 196mg CFF 14.2% * Exported from MasterCook * Chicken With Leek, Pear And Mushroom Sauce Recipe By :Chef's Harvest: Elizabeth Terry, Savannah, GA Serving Size : 4 Preparation Time :0:15 Categories : Chicken Eat-Lf Mailing List Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon butter 1 teaspoon canola oil 16 ounces boneless skinless chicken breast halves (4-5oz servings) salt and black pepper -- to taste 2 ounces prosciutto -- thinly sliced (trimmed of fat and cut in julienne) 2 cups shiitake mushrooms -- caps, thinly sliced 1/2 cup leek -- white only, or green onions with green -- thinly sliced 1 pear -- Bosc or Anjou (peeled, cored and chopped) 1 1/2 cups lowfat chicken broth -- low salt 1/4 cup dry vermouth 2 tablespoons Madeira Orange-Scented Sweet Potato-Squash Puree -- (see recipe) 2 scallion -- finely chopped 2 tablespoons chopped cranberries -- dried 2 tablespoons chopped pecans -- toasted PHOTOS NOTES - [The photo shows the browned fillet uncut along side the puree and the sauce items are diced like a confit. Also, the leeks were young and skinny or they substituted green onion.] 1. In a large nonstick skillet, heat butter and oil over medium-high heat. Season chicken with salt and pepper and cook until browned and no longer pink inside, 3 to 4 minutes per side. Transfer to a plate and keep warm. 2. Reduce heat to medium; add prosciutto, mushrooms and leek to skillet and cook, stirring, until tender, about 3 minutes. Transfer to a small bowl. 3. Increase heat to high; add pear, chicken broth, vermouth and Madeira to skillet. Bring to a boil, scraping up any browned bits. Add any juices accumulated on chicken plate. Cook, mashing pear into sauce, until slightly thickened, about 10 minutes. Add prosciutto mixture and cook until heated through. 4. To serve, mound sweet potato puree on 4 warmed dinner plates. Thinly slice chicken on the diagonal and fan (optional) next to puree. Spoon sauce over chicken. Sprinkle scallions, cranberries and pecans over plate. Serve immediately. MAKES 4 SERVINGS. 495 Calories per serving: 40 grams protein, 10 grams fat (1.4 grams saturated fat), 59 grams carbohydrate; 845 mg sodium; 85 mg cholesterol; 5 grams fiber. source: Elizabeth on 37th (restaurant in Savannah, GA). Eating Well Magazine, Sep97 >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chilled Cucumber Soup #3 Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Med English cucumber -- skinned and 3 leeks -- white and light green parts only 2 Cloves garlic -- finely chopped -- (2 to 3) 4 Cups vegetable stock 2 Tsp fresh mint -- finely chopped 2 Tsp fresh chives salt & pepper to taste 3/4 Cup buttermilk -- (or your favourite substitute) additional mint leaves and chives for garnish In a large pot, brown garlic in a little stock. Clean and chop leeks into quarter slices and add to garlic, cooking with a little stock until soft. While softening, chop cucumber into rounds and add to leeks and garlic. Pour in stock and bring the mixture to a boil. Once boiling, turn down heat to med. to low, and simmer until the vegetables are soft (approx. 10 min.). When vegetables are soft, puree until smooth in a blender or food processor. Pour mixture into large bowl and allow to cool. Once cooled, add buttermilk and combine. Stir in mint and chives into soup. Refrigerate min. 2 hrs to overnight. When ready to serve, garnish with salad shrimp, fresh chives and a sprig of mint. >From: Sandra Kidd - - - - - - - - - - - - - - - - - - - NOTES : I am sending a great recipe for a chilled cucumber soup. I made it for friends on the weekend and everyone agreed that it was excellent. It is a nice light start to our dinner. If you like gazpacho, you will definitely like this soup. Any leftovers will keep for a couple of days. * Exported from MasterCook * Chipotle Salsa Recipe By :TASTE, SHOW #TS4867 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salsas Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds tomatoes -- (about 6) -- cut in half 1 cup sweet onions -- minced 1 tablespoon fresh lime juice -- or more -- to taste 1 tablespoon olive oil -- (or less) 2 cloves garlic -- minced 1 chipotle pepper -- minced -- from canned chipotles in adobo -- (or more -- to taste) Salt and pepper Char the tomatoes on a grill, under a broiler, or in a cast iron pan. Put them in a bowl and add the remaining ingredients. Mix together. Season with salt and pepper. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Chip Cherry Pie Recipe By :Cooking Light Magazine August 1997 Serving Size : 9 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 40 Reduced Calorie Chocolate Wafers 2 Tablespoons Sugar 2 Tablespoons Stick Margarine -- Melted 1 Large Egg White Vegetable Cooking Spray 4 cups lowfat frozen yogurt -- Vanilla 1 cup pitted sweet cherries -- Chopped 1/2 Cup Semisweet Chocolate Chips -- Minichips 1/2 Cup Black Cherry Preserves -- Melted While the piecrust is cooling, take the frozen yogurt or ice cream out of the freezer and let it soften. This makes it easier to fold in the other ingredients for the filling. Freeze the piecrust 30 minutes. The ice cream or yogurt mixture won't melt as it would if you put it into a piecrust at room temperature. It's best to partially refreeze the filling before spooning it into the pie shell. To do this, combine the slightly softened frozen yogurt or ice cream and other ingredients specified in the recipe in a chilled extra-large bowl. Put the bowl back in the freezer for about 30 to 45 minutes to let it set back up. Don't let the mixture freeze solid, or the consistency will be too hard to spoon into the piecrust. Place the filled piecrust back in the freezer until set; then cover with plastic wrap. Take the pie out of the freezer, and let it stand in the refrigerator about 30 minutes before serving. This step will make it easier to cut the pie into wedges. --- Preheat oven to 350'. Place cookies in a food processor; process until crumbly. Add sugar, margarine, and egg white; pulse 5 times or just until moist. Press crumb mixture evenly into a 9-inch pie late coated with cooking spray. Bake at 350' for 8 minutes; cool on a wire rack 15 minutes. Freeze piecrust 30 minutes. Place an extra-large bowl in freezer. Remove yogurt from freezer; let stand at room temperature while crust is cooling4. Spoon yogurt into chilled bowl. Stir cherries and minichips into yogurt; freeze 30 minutes or just until set but not solid. Spread preserves over bottom of prepared crust. Spoon yogurt mixture evenly over preserves; freeze until set. Cover with plastic wrap; freeze 6 hours or until firm. Place pie in refrigerator 30 minutes before serving to soften. Yield: 9 servings (serving size: I wedge). CALORIES 288 (30% from fat); FAT 9.7g (sat 3.8g, mono 3g, poly 2.3g); PROTEIN 4g; CARB 50.3g; FIBER 0.6g; CHOL 8mg; IRON I mg; SODIUM 165mg; CALC 90mg (From Magazine) >From: Irene DiGiuseppe - - - - - - - - - - - - - - - - - - - NOTES : Frozen pies can be a little tricky in terms of their texture -- you don't want your pies hard as a rock, nor do you want "pie soup." Because low-fat ice creams and frozen yogurts have less butterfat and a higher water content, they melt quickly. Our Test Kitchens staff did numerous retests of ways to achieve the best consistency. We found that the techniques below will help you make a pie that's creamy and soft (but not too soft). * Exported from MasterCook * Chocolate Zucchini Brownies Recipe By :Everyday Cooking with Dr. Ornish, adpted Serving Size : 8 Preparation Time :0:00 Categories : Breads: Quick & Muffins Cookies & Bars Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- Mix in large bowl: 2 cups grated zucchini -- (2 to 2 1/2) 1/2 cup ripe mushed banana -- about 1 medium -- (if I don't have enough I add applesauce) 1 tablespoon water 2 tsp vanilla -- Mix separately: 2 cups flour -- (I use 1 cup whole wheat -- and -- 1 cup unbleached white) 1 1/2 tsp baking soda 1/2 tsp salt 1/3 cup cocoa powder -- * 1/2 cup sugar -- (to 2/3 cup) -- more if you like it sweeter-orig was 3/4c * Original recipe was a carob brownie, but I don't like carob so I substituted. Fold dry ingredients into wet, batter will be stiff. Bake in nonstick oblong brownie pan (mine I think is 7x13 or so) at 350, 25-35 minutes til toothpick comes out clean (mine is always done in 25 minutes but I have a heavy pan that cooks fast). >From: Aiko Pinkoski - - - - - - - - - - - - - - - - - - - NOTES : We've been making this about once a week now for several weeks (being giant zucchini season :-). The ultimate endorsement, is that this is the only way my picky 7 yo will help eat zucchini. Easy to mix & bake, not very sweet (if you like sweeter desserts, try increasing sugar to 2/3 cup, or I suppose you could ice it), and more cake-like than most brownies. * Exported from MasterCook * Chopped Fresh Salmon On A Bun Recipe By :COOKING MONDAY TO FRIDAY, SHOW # MF6641 Serving Size : 2 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound fresh salmon -- (very cold) -- picked over for bones 1/4 cup red bell pepper -- seeded and minced 1/4 minced green onion 2 tablespoons fresh mint -- minced -- (or basil or oregano or dill) 1/4 cup nonfat mayonnaise -- or lowfat 1 large egg -- lightly beaten -- (or two egg whites -- or 1/4 cup egg sub.) 1/4 cup soft fresh white breadcrumbs -- or more Flour for dredging 1 tablespoon vegetable oil Salt and pepper BUNS -- (low or non-fat) Sliced tomatoes -- arugula Nonfat Mayonnaise -- (optional) Cut the salmon into cubes and chop, but not too finely. In a glass bowl combine the salmon, red pepper, green onion, mint and mayonnaise. Bind the mixture with the egg and breadcrumbs then season with salt and pepper. Refrigerate the mixture so it is easier to shape into cakes. When you are ready to eat, season the flour mixture with salt and pepper. Shape the salmon mixture into four cakes. Heat 1 tablespoon of vegetable oil in a large nonstick 12 inchskillet. Lightly dredge each salmon cake in flour and cook, adjusting heat as necessary and turning once, anywhere from 5 to 10 minutes, depending upon how well cooked you like your fish to be. The less time they cook, the moister they will be. Set each salmon cake on a warm bun garnished with the mayonnaise, arugula and tomatoes. Eat as open an faced sandwich with a knife and fork Serve with steamed zucchini or yellow squash salad. Yield: 2 servings NOTES: (I find it works better, with the small amount of oil, to leave off the flour dredging) >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamed Cabbage Recipe By :Tina D. Bell Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 head cabbage -- finely shredded toasted caraway seeds Mrs. Dash nonfat sour cream skim milk Steam the cabbage until crisp/tender (I did it in the micro and it took about 3 mins) toast caraway seeds and Mrs. Dash in a skillet mix some non-fat sour cream with enough milk to make it the right consistency for a dressing. add the caraway seeds, Mrs. Dash, and salt to taste. toss the cabbage with the dressing. serve warm or cold. We ate the whole thing for dinner. - - - - - - - - - - - - - - - - - - - NOTES : I finally found a way to fix cabbage that my daughter likes! * Exported from MasterCook * Creamy Chili Sauce Recipe By :Outback Steak House, Miami, FL. Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pint nonfat Mayonnaise 1 pint nonfat Sour cream 1/2 cup Tomato chili sauce 1/2 tablespoon Cayenne Combine mayo, sour cream, chili sauce and cayenne and mix well. - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with Bloomin' Onion, Outback (see recipe) * Exported from MasterCook * Cucumber Mango Salsa Recipe By :Nicki Eger Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salsas Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 ripe mango -- diced 1 small cucumber -- diced -- (peel on unless you prefer it off) -- or half a large cucumber 1 tablespoon red onion -- minced 1/4 tsp chili powder 1/4 teaspoon cumin 1 tablespoon seasoned rice vinegar Juice of 1 lime -- (about 1 tbs) Mix all and let sit in refrigerator for about a half hour. Serve over grilled fish, or as a side dish to poultry. - - - - - - - - - - - - - - - - - - - NOTES : Here is another light easy salsa/salad, that is wonderful as an accompaniment to seafood or chicken (or all by itself). * Exported from MasterCook * Curried Rice Pilaf Mix Recipe By :Pillsbury Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Holidays & Gifts Homemade Mixes Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups long-grain white rice -- uncooked 1 cup dried apples -- chopped 1/2 cup currants 3 tablespoons chicken-flavored instant bouillon 1 1/2 teaspoons curry powder 1/2 teaspoon garlic powder 1/4 teaspoon allspice In medium bowl, combine all ingredients. Store in airtight container. To prepare: Combine 2/3 cup Mix in 1 1/2 cups water. Bring to a boil. Cover, simmer over low heat 14 - 18 minutes. >From: LBotsko@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Great for gift-giving! Here is a tried-and-true recipe. Tie gift bags with pretty bow, attach recipe! * Exported from MasterCook * Egg Rellenos Recipe By :Country Inns and Back Roads, Linda Glick Conway Serving Size : 18 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 green bell peppers 3 red bell peppers 3/4 pound nonfat Cheddar cheese -- grated 3/4 pound nonfat Monterey Jack cheese -- or mozzarella, grated 2 cups nonfat cottage cheese 1 teaspoon seasoned salt 1/2 teaspoon white pepper 2 tablespoons all-purpose flour 2 cups nonfat sour cream 2 1/4 cups egg substitute 2 cups salsa -- preferably freshly homemade 1. Preheat the oven to 350 degrees F. Grease a 10 1/2 x 14 3/4 x 2 1/3-inch casserole. 2. Seed the peppers and slice lengthwise into 1/4-inch pieces. Layer the pepper slices and the cheese in the casserole until all are used. 3. Process the cottage cheese in a food processor until smooth. Add the seasoned salt, pepper, flour, and sour cream and process for 5 seconds more. 4. Place the cottage cheese mixture in a large bowl. Add the egg substitute and beat until well blended. Pour over the pepper and cheese mixture. 5. Bake for 1 hour, until puffed and golden and set in the center. Remove from the oven and let stand for 10 minutes before serving. Place the salsa in a separate bowl and serve. Serves 16 to 18. The Grey Whale Inn, Fort Bragg,CA Adapted for MC by Brenda Adams >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - NOTES : Fat-free, cholesterol-free brunch entree. * Exported from MasterCook * Eggplant With Garlicky Brown Sauce Recipe By :Pat Hanneman (Riverside, 1997) Serving Size : 3 Preparation Time :0:30 Categories : Eat-Lf Mailing List Oriental Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups cooked white rice 1 tablespoon light sesame oil 1 medium eggplant 2 scallion 8 large mushrooms -- halved 6 cloves garlic -- smashed, or more 1/2 inch fresh ginger root -- peeled and chopped 2 tablespoons dry white wine -- or less 2 tablespoons soy sauce, low sodium 1/8 teaspoon red pepper flakes 1 package mushroom gravy -- vegetarian 1 1/4 cups water -- or more as needed 1 teaspoon Kung Pao Sauce -- or other chili sauce Steam the rice (See note). While rice is cooking, sliced eggplant in 1/2" pieces, then rough-cut into 1-1/2" squares. Cut the onions into 1" long pieces. Place eggplant and onion into colander; salt; allow to drain about 15 minutes. Rinse and towel dry. HOT WOK! Heat oil in wok. Add the eggplant and onion and brown. Using a scoop or large spoon, rotate the browned eggplant to the top. Let brown. Repeat until well browned and beginning to caramelize. Make a well in center of wok and add the garlic. and the ginger. Add wine to center and when the wine has evaporated (less than 30 secs) add the mushroom pieces and red pepper flakes; stir to toss. Pour half the soy over the eggplant and cover. Let stew about 4 to 5 mins. It will burn a little. Lift cover and toss. Add the rest of the soy and cover. Cook for about 2 to 3 minutes. Mix the mushroom gravy with water and the chili sauce (Kung Pao). Make a well in the wok and add the gravy, stirring and adding water to thicken to a medium consistency. Correct seasoning with black pepper and soy sauce. Serve with the rice. 290 cals, 8 g fat, 24.7% cff. 8/97---Pat's Notes: Eggplants are remarkable things the way they absorb flavors! We wanted more garlic. It could have stewed a little longer to caramelize. Next time salt the eggplant first, then start the rice. Pantry: We used the mushroom gravy that does not have beef bouillon flavoring. Rice: half white and half jasmine. Fume blanc. 1 tablespoon of Tamari, first, then 1 tablespoon of soy, low sodium. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fiesta Turkey With Cream Sauce Recipe By :Healthy Choice Recipe Creations Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 1/2 ozs HC(r) cream of roasted garlic soup -- condensed 1/2 cup fat-free sour cream 2 tsps lemon juice, bottled 1/2 tsp cumin 1/2 tsp olive oil 2 cup turkey light meat, skinless -- cooked and cubed 2 cup frozen mixed vegetables -- thawed 1/2 cup onions -- chopped 1/2 cup fat-free cheddar cheese -- shredded 2 cup long-grain white rice -- cooked In a small bowl, combine soup, sour cream, lemon juice, and cumin; set aside. In a skillet, heat oil over medium heat. Add turkey, vegetables, and onions. Cook until turkey is non longer pink and vegetables are tender. Stir in soup mixture. Simmer over low heat for 5 minutes. >From: "Anita A. Matejka" - - - - - - - - - - - - - - - - - - - Serving Ideas : To serve, sprinkle with cheese and serve over rice. NOTES : Healthy Choice offers a low-fat soup product called Recipe Creations which comes in a variety of flavors. I prefer the Cream of Roasted Garlic Soup myself which is used in this recipe. The soup gives this dish a very garlicky flavor. * Exported from MasterCook * Frozen Lemonade Pie With Blueberry Sauce Recipe By :Cooking Light Magazine Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 44 Oatmeal Crunch Graham Crackers (11 Full Cracker Sheets) 2 Tablespoons Sugar 1 Tablespoon Stick Margarine -- Melted 1 Large Egg White Vegetable Cooking Spray 4 Cups Vanilla Low-Fat Frozen Yogurt 1/2 Cup Lemonade, Frozen Concentrate -- Thawed, Undiluted Blueberry Sauce While the piecrust is cooling, take the frozen yogurt or ice cream out of the freezer and let it soften. This makes it easier to fold in the other ingredients for the filling. Freeze the piecrust 30 minutes. The ice cream or yogurt mixture won't melt as it would if you put it into a piecrust at room temperature. It's best to partially refreeze the filling before spooning it into the pie shell. To do this, combine the slightly softened frozen yogurt or ice cream and other ingredients specified in the recipe in a chilled extra-large bowl. Put the bowl back in the freezer for about 30 to 45 minutes to let it set back up. Don't let the mixture freeze solid, or the consistency will be too hard to spoon into the piecrust. Place the filled piecrust back in the freezer until set; then cover with plastic wrap. Take the pie out of the freezer, and let it stand in the refrigerator about 30 minutes before serving. This step will make it easier to cut the pie into wedges. --- 1. Preheat oven to 350'. 2. Place crackers in a food processor, and process until crumbly. Add sugar, margarine, and egg white; pulse 5 times or just until moist. Press crumb mixture into a 9-inch pie plate coated with cooking spray. Bake at 350' for 8 minutes, and cool on a wire rack 15 minutes. Freeze piecrust 30 minutes. 3. Place an extra-large bowl in freezer. Remove yogurt from freezer; let stand at room temperature while crust is cooling. 4. Spoon yogurt into chilled extra-large bowl. Fold lemonade concentrate into yogurt; freeze 30 minutes or just until set but not solid. Spoon yogurt mixture into prepared crust; freeze until set. Cover with plastic wrap; freeze 6 hours or until firm. 5. Place pie in refrigerator 30 minutes before serving to soften. Serve pie with Blueberry Sauce. Yield: 8 servings (serving size: I wedge and 3 tablespoons sauce). CALORIES 260 (18% from fat); FAT 5.2g (sat 2.1g, mono 1.2g, poly 1.7g); PROTEIN 4.7g; CARB 50.3g; FIBER 1.6g; CHOL 9mg; IRON 0.8mg; SODIUM 153mg; CALC 104mg (from Magazine) >From: Irene DiGiuseppe - - - - - - - - - - - - - - - - - - - NOTES : Frozen pies can be a little tricky in terms of their texture -- you don't want your pies hard as a rock, nor do you want "pie soup." Because low-fat ice creams and frozen yogurts have less butterfat and a higher water content, they melt quickly. Our Test Kitchens staff did numerous retests of ways to achieve the best consistency. We found that the techniques below will help you make a pie that's creamy and soft (but not too soft). * Exported from MasterCook * Frozen Strawberry Daiquiri Pie With Strawberry Rum Sauce Recipe By :Cooking Light Magazine August 1997 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 40 Graham Crackers (10 Full Cracker Sheets) 2 Tablespoons Sugar 2 Tablespoons Stick Margarine -- Melted 1 Large Egg White Vegetable Cooking Spray 4 cups vanilla nonfat frozen yogurt 1/3 Cup Frozen Strawberry Daiquiri Concentrate -- Undiluted 3 Tablespoons White Rum Strawberry Rum Sauce -- see recipe While the piecrust is cooling, take the frozen yogurt or ice cream out of the freezer and let it soften. This makes it easier to fold in the other ingredients for the filling. Freeze the piecrust 30 minutes. The ice cream or yogurt mixture won't melt as it would if you put it into a piecrust at room temperature. It's best to partially refreeze the filling before spooning it into the pie shell. To do this, combine the slightly softened frozen yogurt or ice cream and other ingredients specified in the recipe in a chilled extra-large bowl. Put the bowl back in the freezer for about 30 to 45 minutes to let it set back up. Don't let the mixture freeze solid, or the consistency will be too hard to spoon into the piecrust. Place the filled piecrust back in the freezer until set; then cover with plastic wrap. Take the pie out of the freezer, and let it stand in the refrigerator about 30 minutes before serving. This step will make it easier to cut the pie into wedges. --- Preheat oven to 350'. Place crackers in a food processor; process until crumbly. Add sugar, margarine, and egg white; pulse 5 times or just until moist. Press crumb mixture into a 9-inch pie plate coated with cooking spray. Bake at 350' for 8 minutes, and cool on a wire rack 15 minutes. Freeze piecrust 30 minutes. Place an extra-large bowl in freezer. Remove yogurt and daiquiri concentrate from freezer; let stand at room temperature while crust is cooling. 4. Spoon yogurt into chilled extra ' -large bowl. Gently fold concentrate and rum into yogurt. Freeze 45 minutes or just until set but not solid. Spoon yogurt mixture into prepared crust; freeze until set. Cover with plastic wrap; freeze 6 hours or until firm. Place the pie in refrigerator 30 minutes before serving to soften. Serve pie with Strawberry-Rum Sauce. Yield: 8 servings (serving size: I wedge and 3 tablespoons sauce). CALORIES 257 (23% from fat); FAT 6.5g (sit 2.29, mono 1.0g, poly 2g); PROTEIN 4.4g; CARB 39.7g; FIBER 1.2g; CHOL 9mg; IRON 0.8mg; SODIUM 177mg; CALC 104mg (from Magazine) NOTES : Substitute apple juice or white grape juice for rum, if desired. >From: Irene DiGiuseppe - - - - - - - - - - - - - - - - - - - NOTES : Frozen pies can be a little tricky in terms of their texture -- you don't want your pies hard as a rock, nor do you want "pie soup." Because low-fat ice creams and frozen yogurts have less butterfat and a higher water content, they melt quickly. Our Test Kitchens staff did numerous retests of ways to achieve the best consistency. We found that the techniques below will help you make a pie that's creamy and soft (but not too soft). * Exported from MasterCook * Greek Spaghetti With Spinach And Cilantro Recipe By :Southern Living online Serving Size : 4 Preparation Time :0:15 Categories : Eat-Lf Mailing List Mediterranean Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 clove garlic -- minced 1/2 cup chopped green onions -- plus some to garnish 29 ounces stewed red ripe tomatoes -- Italian seasoned lemon zest -- to taste 1 cup chopped fresh spinach 2 tablespoons chopped fresh cilantro 3 tablespoons fresh lemon juice -- or more 8 ounces angel hair pasta -- cooked 4 tablespoons feta cheese -- cut in 1/4" dice GARNISHES: lemon wedges diced green onion freshly ground black pepper -- to serve 2 teaspoons extra virgin olive oil -- optional 4 teaspoons fresh lemon juice PANTRY : French Feta, fine dice or crumbled; 2 (14 1/2-ounce) cans diced tomatoes with basil, garlic, and oregano (stewed or recipe recipe); Reserve the Juice to 'sweat' the garlic and onion. Cook garlic in 1 to 2 tablespoons of the reserved tomato juice; add onion and more tomato juice and cook for about 2 minutes. Add tomatoes, lemon zest, and the chopped spinach and cilantro. Reduce heat and cover for 2 to 3 minutes or until thoroughly heated. Add the drained pasta; stir to blend. Add feta and stir. Serve immediately, garnish if desired. Assorted melon is a good accompaniment. Makes 4 servings. ref pathfinder's southern living recipes: "Pasta" kitpatH/mc 8/17/97 We liked the additional oil and fresh lemon juice and fresh pepper. Per Serving: 423 cals, 10.2 g fat, 21.2% cff. >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : A good fast summer meal. Instead of frying in a little olive oil, sweat the garlic and onion in juice reserved from the tomatoes. We mixed cilantro and spinach together and used it instead of parsley. The other change: mixed a little extra virgin olive oil with lemon juice and added it with black pepper. Maybe someone else will like this too * Exported from MasterCook * Grilled Chicken With Herbs Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Grilled, Smoked, Bbq Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 skinless boneless chicken breast halves -- half thawed 1/2 cup mixed fresh herbs -- I used: tarragon basil garlic chives 1 tablespoon olive oil -- or less salt and pepper Cut pocket in chicken breasts (it's easier if they're half frozen) Finely chop herbs and mix with olive oil (I used minichopper to make almost a paste). Stuff chicken breast with herb mixture. Salt and pepper outside of chicken to taste. Allow to sit about 1 hour. Grill over low flame-- I used the lowest flame and kept the lid on, so that they were as much baked as grilled. It took about 15-20 minutes. Yum! I served this with rice cooked with juice of a lemon, chicken broth and the grated peel of a lemon. Also some stir-fried veggies... >From: "Susan E. Cobb" - - - - - - - - - - - - - - - - - - - NOTES : Hi all, Had some grilled chicken recently that I really liked. * Exported from MasterCook * Grilled Chicken With Peach Ginger Relish Recipe By :Cooking Light (August 1997) (modified) Serving Size : 4 Preparation Time :1:30 Categories : Chicken Condiments & Seasoning Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups fresh peaches -- diced 1/2 cup diced red bell pepper 1/3 cup rice vinegar 1/4 cup minced green onions 2 tablespoons sugar 2 tablespoons fresh ginger root -- minced 1/2 teaspoon ground pepper 1/4 teaspoon hot sauce 1 tablespoon chile paste with garlic 4 boned and skinned chicken breast halves Combine the first eight ingredients in a small bowl, and stir the peach mixture until well blended. Let the peach-ginger relish stand for 1 hour. Rub the chile paste over both sides of the chicken breast halves and broil 10-15 minutes or until done. Serve the chicken topped with the peach-ginger relish. >From: Joanne McAndrews Eisenman - - - - - - - - - - - - - - - - - - - NOTES : The original recipe called for fresh apricots, and said that peaches could be substituted. The original recipe was for fish fillets (grouper), but I used boneless skinless chicken breast halves instead. * Exported from MasterCook * Halibut In Tomatoes Recipe By :The Illustrated Encyclopedia of American Cooking Serving Size : 6 Preparation Time :0:45 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon butter 3 tablespoon flour 2 cup stewed red ripe tomatoes 1 tsp sugar 1/4 tsp rosemary 1/2 tsp salt 1 dash pepper 2 lb halibut steaks 1 slice onion Melt butter in saucepan. Add flour; blend well. Add tomatoes, sugar, rosemary, salt and pepper, stirring constantly, until thickened. Wipe halibut with damp cloth; place in baking dish with onion slice on top. Pour half the sauce over the halibut. Bake in 350-degree oven for 40 minutes, basting occasionally with sauce in dish. Pour remaining sauce around halibut to serve. Garnish with parsley and olives, if desired. >From: Becky Myton - - - - - - - - - - - - - - - - - - - NOTES : This recipe originally had 3 tbsp butter. Maybe it could get by with even less than this! * Exported from MasterCook * Halibut With Vegetables Recipe By :The Illustrated Encyclopedia of American Cooking Serving Size : 4 Preparation Time :1:20 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 lg carrots -- finely chopped 2 onions -- minced 1 cup celery -- finely diced 2 lb halibut 1 tablespoon lemon juice 1/4 tsp pepper 1 tablespoon flour Cook vegetables in 1 1/2 cups boiling water for 20 minutes. Drain; reserve 1 cup liquid. Brown halibut in nonstick skillet. Place in greased baking pan; pour lemon juice over halibut. Sprinkle with pepper. Cover halibut with cooked vegetables; add reserved liquid. Bake at 350 degrees for 1 hour. Remove halibut to platter; arrange vegetables around halibut. Blend flour and 2 tablespoons water; mix with liquid in baking pan, stirring constantly, until thickened. Pour over halibut and vegetables to serve. >From: Becky Myton - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hummus #5 Recipe By :Nathalie Chiva Serving Size : 1 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Legumes Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can chickpeas -- drained and rinsed juice of 1 lemon 1 teaspoon olive oil 5 teaspoons nonfat vegetable broth -- (orig was 2 T olive oil) 1 clove garlic -- pressed salt paprika In a food processor, puree the chickpeas. Add lemon juice, oil, salt, garlic, process again. Transfer to a bowl, cover with a thin veil of paprika. Now, in order to make this lf, all you have to do is replace all but 1 tsp oil with vegetable broth. Works great. Be sure to use top quality olive oil, though, so that the small amount that you use gives out a really good flavor. - - - - - - - - - - - - - - - - - - - NOTES : I do not use tahini, I use olive oil instead, I think it is the Greek version,anyway I like it better. * Exported from MasterCook * Hummus #6 Recipe By :Jenny Herl Serving Size : 6 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Legumes Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cup cooked chickpeas 3 cloves garlic -- coarsely chopped 1 tsp cumin seed -- ground 2 tablespoon lemon juice 4 dashes Tabasco sauce 1 pinch cayenne pepper 2 tablespoon dried parsley -- or 1/4 cup fresh 2 tablespoon vegetable broth -- or bean cooking -- liquid, or more Put everything except parsley into a food processor, and blend until smooth. Add parsley and process briefly. If using fresh parsley, chop before adding. Add more liquid if needed to reach desired consistency. Makes about 1 1/2 cups. >From: Jenny Herl - - - - - - - - - - - - - - - - - - - NOTES : If you really miss the tahini flavor, try adding 1 tsp toasted sesame seeds in with the beans. * Exported from MasterCook * Italian Baked Halibut Recipe By :The Illustrated Encyclopedia of American Cooking Serving Size : 6 Preparation Time :1:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup chopped onions 3 lb halibut fillets 1 cup chopped celery 1/2 cup chopped parsley salt and pepper 2 tablespoon cooking oil 6 med potatoes 2 cans tomato sauce Sprinkle 1/2 cup onions in baking pan. Place fillets over onions. Cover with remaining onions, celery, parsley, salt and pepper. Add enough water to cover fish; pour in oil. Arrange potatoes around fillets; turn potatoes to coat with liquid. Pour tomato sauce over mixture in casserole. Bake at 350 degrees for 1 hour or until fillets and potatoes are tender. >From: Becky Myton - - - - - - - - - - - - - - - - - - - NOTES : This called for 1/3 cup of oil. I don't think it needs that, though, since the instructions were just to pour all the water and stuff into the pan, then add the oil. Maybe this could even be pared down more. * Exported from MasterCook * Jerk Grilled Chicken Recipe By :"smithg" Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Grilled, Smoked, Bbq Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 mangos 2 teaspoons allspice 1/2 onion 5 cloves garlic 2 habanero peppers -- (to 3) 2 small limes -- juiced 1 tablespoon cider vinegar Peel & seed two mangoes. Run through the blender. In a food processor, I chop 2 tsp of allspice until they're broken up (you could used powdered allspice I suppose). Add 1/2 onion, 5 or 6 cloves of garlic, 2 or 3 habanero peppers w/o the stem, the juice of two small limes, and 1 T cider vinegar. Whirl until mush. Hold your breath & pour this into the pureed mangoes (you only think I'm kidding). When handling chicken that's been in this marinade, use rubber gloves. I've put slits on the skin of a whole chicken, rubbed the stuff under it & inside, & grilled it (I don't eat the skin, it's just there to hold the marinade on.) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lemon And Mustard Vinaigrette With Garlic Recipe By :Reversing Heart Disease, Dr. Dean Ornish Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoon Fresh Lemon Juice 1 tablespoon Dijon Mustard 1/4 Tsp Balsamic Vinegar 1/4 Tsp Freshly Minced Garlic 1 Tsp Dried Tarragon -- Leaf Salt Freshly Ground Black Pepper Use this for any of your favorite steamed vegetables such as broccoli, spinach, zucchini or other varieties of squash. It is also good on cold salads. Mix the first 5 ingredients. Add salt and pepper to taste. Yield: 1/4 cup (2 servings) Serving size: 2 T: Cal 2; Fat 0.1g; Sat Fat trace; Cholesterol 0 mg Recipe by Mark Hall Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : We had this as part of dinner tonite and it was wonderful!! * Exported from MasterCook * Lentil Cakes With Nopalito Cactus Tequila Salsa Recipe By :CHEF DU JOUR, SHOW #DJ9187 Serving Size : 6 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Legumes Salsas Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup red lentils 1 cup green French lentils 1 cup mixed peppers -- sweet and hot, diced 1/4 cup scallions -- sliced 1/4 cup onions -- diced 2 eggs -- (or 3 egg whites -- or 1/2 cup egg substitute) 1 cup whole wheat flour 1/4 cup chives -- snipped 1/8 cup carrots -- diced very small 1/8 cup celery -- diced very small Salt and pepper --- Salsa: 1 nopalito cactus -- diced small, -- thorns and needles removed -- (approximately 1/2 cup) 1/2 cup mixed peppers -- sweet and hot, diced 1/2 cup mixed citrus supremes -- chopped -- (orange/grapefruit/ lime) 1/2 cup diced tomatoes 1 tablespoon chives -- sliced 3 tablespoons cilantro -- chopped 2 tablespoons onion -- diced Juice of 2 limes 2 tablespoons olive oil -- (substitute 1 T oil -- and -- 1 T broth or juice) Salt and pepper 1/2 cup tequila Lentil Cakes: Cook lentils separately in salted water until tender, about 15 minutes for the red and 25 minutes for the green. Drain and pat dry. Puree red lentils and mix with whole green lentils and remaining ingredients. Divide into 24 equal portions and pan fry until golden brown. Salsa: Mix all ingredients together. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mayonnaise, Asian Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Oriental Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup nonfat mayonnaise 1 pinch Five Spice Powder 1 Pinch fresh ginger -- (optional) 1 scallion -- thinly sliced 1 Drops rice vinegar Combine all of the ingredients and season to taste with salt and pepper. Put this on your grilled chicken or turkey sandwich or burger. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Meatloaf Recipe By :Diane_Jennings@muccmail.missouri.edu Serving Size : 8 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Meats Tvp, Seitan, Tempeh Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound gimme lean 1/2 pound beef eye of round -- ground (very lean) 1/2 package McCormicks meatloaf seasoning 1/3 medium onion -- minced 1/3 small green pepper or red pepper -- chopped 1 egg beaters(r) 99% egg substitute 1/2 cup jasmine rice -- cooked 1/2 cup barbecue sauce -- your choice Partially cook the jasmine rice, or rice of your choice, and mix it with everything BUT the barbecue sauce. Put the mixture in a loaf pan and and smooth the top of the mixture. Cook at 375 for 45 minutes. Pour the barbecue sauce over the meatloaf and cook for 15-20 minutes longer. Serving Ideas: Mashed potatoes, peas, carrots. Per serving: 122 Calories; 4g Fat (33% calories from fat); 8g Protein; 12g Carbohydrate; 17mg Cholesterol; 186mg Sodium - - - - - - - - - - - - - - - - - - - Serving Ideas : Mashed potatoes, peas, carrots. NOTES : I have a good one for Jonathan Lord! I made this last week and it was quite a hit. Leftovers weren't bad either ;-) Even my 'fake meat' hating husband and son loved this one! * Exported from MasterCook * Meatloaf #2, John's Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound ground round steak -- or other lean beef 15 Squares saltine crackers -- crushed 2/3 Cup water 1 onion -- chopped in food processor 1/2 Tsp garlic salt Salt and pepper as desired Mix all and put into meat loaf or bread loaf pan and top with a sauce. SAUCE: about 3/4 cup catsup, 2 Tbs. brown sugar, 1/2 tsp. dry mustard, 1/4 tsp.nutmeg. Mix and pour on top of meatloaf and then bake at 350 F. for about 30-40 mins. till no meat is done. >From: "William & Evelyn Hall" - - - - - - - - - - - - - - - - - - - NOTES : This is very good and all men like it. I take it to all potlucks and everyone raves over it. * Exported from MasterCook * Meatloaf #3 Recipe By :Nicki Eger Serving Size : 1 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound turkey breast, boneless and skinless -- ground 2 egg whites 1/4 cup Italian style bread crumbs -- (1/4 to 1/3) spices - such as: curry oregano parsley dried onion -- whatever you like Mix all with hands until combined. Shape into loaf and put into loaf pan. you can "glaze" the top with ketchup and brown sugar mixed together, or your favorite barbeque sauce. Bake (I forget exact temp, but probably 375) until done, probably 30-40 minutes (follow whatever your cookbook for regular meatloaf says). This tastes wonderful. You can add a few drops of liquid smoke for a more "beefy" taste if you like. This recipe (minus the glaze) is also what we use for turkey burgers, except we "fry" them in nonstick spray on a non stick pan until browned and serve on toasted rolls with sauteed onions. - - - - - - - - - - - - - - - - - - - NOTES : I don't have an exact meatloaf recipe, but I have found that you can substitute ground turkey breast or ground chicken breast for the ground beef in almost any meatloaf recipe with excellent results. Our basic meatloaf might consist of something like the following.