* Exported from MasterCook * 100% Wheat Bread Recipe By :The New Complete Book of Bread Machine Baking Serving Size : 14 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 1 1/2 Lb. Loaf 1 1/4 cup Water 1 1/2 Tsp Salt 2 tablespoon Canola Oil 2 tablespoon Honey 2 cup Whole Wheat Flour -- (11.5 Ounces) PLUS 2 tablespoons whole wheat flour 3/4 cup Flour, Unbleached -- (3.9 Ounces) 3 tablespoon Gluten, Wheat 2 tablespoon Wheat Germ 2 tablespoon Whey -- Powdered 1 tablespoon Active Dry Yeast Put the ingredients in the bread pan in the order listed, or in the reverse order if the manual for your machine calls for dry ingredients first and liquids last. Select Basic Wheat Cycle, Light Setting (or the equivalent setting for your machine). Push Start. Serves 12-14 Nutrient Analysis per Serving: Calories: 129 Carbohydrates: 23 Protein: 5 Fat: 2 Fiber: 3 >From: Angie Phillips - - - - - - - - - - - - - - - - - - - NOTES : I made this recipe last night and it was sooo light I couldn't believe that it came out of my machine! This is the first wheat bread that I have made that wasn't very heavy or like hockey pucks. I encourage everyone to try it. Also this recipe gives you the weight of the flours equivalent to the measurements and that is how I made the bread. It makes a difference in the quality of the bread. If you don't weigh the flour you will probably have a heavier bread according to the book. Not all flours weigh the same. I didn't believe it until I tried it and a friend of mine didn't weigh her flour for the Light Rye Bread and it came out like a hockey puck and mine was moist and light and good.... * Exported from MasterCook * Almond Apricot Kuchen Recipe By :Cooking Light, June 1998 Serving Size : 12 Preparation Time :0:00 Categories : Beverages Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup dried apricots -- coarsely chopped 1/2 cup boiling water 2 cups flour 1 1/4 tsp baking powder 1/3 cup sliced almonds -- ground 3/4 tsp baking soda 1/4 tsp salt 1 cup buttermilk 3/4 cup packed brown sugar 1/3 cup egg substitute 3 tablespoon vegetable oil 1 1/4 tsp vanilla 1/4 tsp almond extract 2 tablespoon sliced almonds 1 tablespoon sugar 1. In small bowl, combine apricots and boiling water. Cover and let stand 30 mins. Drain well. 2. In large bowl, combine flour through salt. Set aside. 3. In med bowl, combine rehydrated apricots and buttermilk through extracts. Add to flour mixture, stirring just to moisten. 4. Pour batter into 10" springform pan coated with cooking spray. Sprinkle with sliced almonds and granulated sugar, and bake at 375F for 30 mins until tester comes clean. >From: Cathleen - - - - - - - - - - - - - - - - - - - NOTES : Cathleen's notes: This is very good. Not too sweet. Ground almonds with rolling pin. A very wonderful, grown-up taste, and only 25% CFF. The apricots keep this moist. Changes I made: I used 1/3 cup real eggs (one egg, one egg white) in place of the egg substitute. Try increasing sliced almonds and sugar on top to 3 tbsp almonds and 2 tbsp sugar. * Exported from MasterCook * Apricot Honey Chicken Poupon Recipe By :Grey Poupon Serving Size : 4 Preparation Time :0:22 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup dijon mustard -- or honey mustard 3 tbsps apricot preserves 1 tsp ground ginger 1 lb boned and skinned chicken breast halves Blend mustard, preserves and ginger. Brush some mustard mixture on chicken. Grill or broil chicken for 6 to 8 minutes on each side, or until done, brushing with mustard mixture frequently. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : Along with some green beans, this was dinner tonight. The chicken was wonderfully simple and fast * Exported from MasterCook * Asian Rice And Lentil Patties (Betty Crocker) Recipe By :Vegetarian Cooking: Easy Meatless Main Dishes Serving Size : 4 Preparation Time :1:10 Categories : Burgers & Loaves Eat-Lf Mailing List Legumes Low Fat Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ---RICE AND LENTILS--- 1/2 cup uncooked brown rice 1/4 cup dried lentils -- sorted and washed 1 1/2 cups water ---PATTIES--- 1/4 cup raw cashews -- finely chopped 2 tablespoons dry bread crumbs 2 tablespoons stirfry sauce 1/2 cup finely chopped green onions 1 egg -- beaten ---VEGETABLE SAUCE--- 1/2 cup sliced celery -- 1/4 inch thick 1/2 cup sliced carrot -- 1/4 inch thick 1/2 cup water 2 tablespoons stirfry sauce Rice and Lentils. Heat rice, lentils and water to boiling in a 2-quart saucepan; reduce heat to low. Cover and simmer 30 to 40 minutes, stirring occasionally, until lentils are tender and water is absorbed. Cool slightly. Patties. Mash rice mixture slightly with fork. Stir in remaining ingredients to complete the mixture. Shape into 4 rounds about 1/2 inch thick. Spray 10-inch skillet with vegetable cooking spray. Cook patties in skillet about 10 minutes, turning once, until golden brown. Remove from skillet and keep warm. Vegetable Sauce. In the same skillet, heat all ingredients to boiling; reduce heat to medium. cover and cook up to 5 minutes, stirring occasional, until vegetables are crisp-tender. Add patties to the skillet. Cover and cook over medium heat about 5 to 8 minutes or until the patties are hot. Serve sauce and patties over noodles or rice with a green vegetable along side. [210 Cals, 55 cals from fat; 6g total fat.] Tip. Cut the time in half by using leftover rice and lentils. Reheat them with a little water or broth to produce the needed starch. Let cool to the touch and make the patties [Published by The Kitchen Path http://home.earthlink.net/~kitpath 08/08/98(Sun) Bookreview] TESTED: Based on the time-saving tip, I used the idea (not necessarily the proportions). I mixed 1/4 cup white rice leftover from Chinese dinner with 1/2 cup cooked red lentils. Added the cashews, some crumbs, a little sauce and some chives for color: omitted egg. Made 4 small patties; placed in freezer while I made a vegetable sauce (1-cup total) with red and green bell pepper strips, carrots and celery, spring onion and stir fry sauce; salt and pepper and a pinch of red pepper flakes; added vegetable broth and cornstarch so that we each got about 1/2 cup moist sauce. For the pasta, I made angel hair spaghetti tossed with shredded napa and cumin seed. Meanwhile browned the patties with vegetable oil spray and completed the heating in the toasted oven. Served 2 or 3. It was delicious! >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : Stirfry sauce is a variation on sweet-sour and teriyaki and may be labeled Asian gourmet or master sauce. Or try a vegetarian oyster sauce or Japanese style sweet sour sauce made with apricot and peppers. Serve the patties on a bed of rice or Chinese noodles. Accompany with green beans or broccoli. Total Time: 20 mins preparation and 50 mins cooking (see TIP). Makes 4 patties. *Recipe from Betty Crocker's Vegetarian Cooking: Easy Meatless Main Dishes. (Macmillan 1998) Here is a recipe from the book with a note of our changes. We used Yoshida's gourmet sauce for the teriyaki. Very good, basic recipe you can play with. * Exported from MasterCook * Avocado Stuffed Burgers Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Low Fat Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 pounds extra lean beef, ground 1 egg equivalent -- beaten lightly 1 small yellow onion -- finely chopped 1 teaspoon Worcestershire sauce -- (optional) 1/2 teaspoon salt and pepper 4 ounces nonfat cheese -- * 1/3 cup fine dry breadcrumbs 1 1/4 cups tomato juice 2 teaspoons chili powder 4 ounces green chiles -- (4-oz. can) 1 small avocado -- peeled * (Monterey jack, cheddar, hot pepper, your choice) Divide into 8 patties. In center of each patty place 1/4 slice of avocado, chilies and 1/4 of cheese. Place second burger on top and seal edges. Prepare for freezing, as above. >From: MOMnAaron@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baby Bok Choy Steamed With Orange Zest And Ginger Recipe By :Pat Hanneman 07/26/98(Sun) Serving Size : 2 Preparation Time :0:10 Categories : Eat-Lf Mailing List Low Fat Oriental Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 baby bok choy -- 6 to-8-inches long 1 tablespoon orange zest -- julienne or grated 1/4 teaspoon ginger infused sesame oil OR minced ginger -- to taste Rinse the boy choy well. Cut in half lengthwise Place bok choy in a single layer on a rack in a steamer, cut side up. Sprinkle with the orange zest and put a portion of the ginger-oil on the heart of the vegetable. Cover and cook over for 6 to 8 minutes, or when fork tender. Serve with the zest. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Macaroni And Cheese Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 Ounces nonfat cottage cheese 12 Ounces nonfat sour cream 1/2 Cup green onion -- chopped 2 Cups fat-free cheese -- grated 1/2 Cup evaporated skim milk 1/2 C Egg Beaters(r) 99% Egg Substitute 4 Cups cooked elbow macaroni Salt & pepper to taste Paprika 1/4 Cup bread crumbs Non-Fat cooking spray Preheat oven to 350F. Spray a casserole dish with cooking spray & set aside. In a blender, mix together, cream cheese & cottage cheese until smooth. Combine blended mixture with cooked macaroni, cheese, milk, chopped onion, and Egg Beaters. Mix well & add salt & pepper to taste. Pour into prepared casserole dish & sprinkle with bread crumbs & paprika. Spray top with cooking spray. Bake covered for 35 minutes, uncover and bake 5 minutes more. >From: Angie Phillips - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Balsamic Pasta Salad Recipe By :Cooking Light magazine, May, 1994. Serving Size : 5 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup Balsamic vinegar 3 tablespoon Water 1 1/2 teaspoon extra virgin olive oil 1/4 teaspoon Salt 1/4 teaspoon Pepper 1 lg Garlic clove -- minced 1/2 cup broccoli flowerets -- small 1/2 cup cauliflower flowerets -- Small 1/2 cup carrots -- julienned 1/2 cup red bell pepper -- julienned 4 cup cooked pasta -- bow-tie without salt or fat 2 tablespoon Fresh basil -- thinly sliced 1/4 cup Asiago cheese -- grated (4 points) Combine vinegar, water, oil, salt, pepper and garlic in a jar; cover tightly, and shake vigorously. Set aside. Drop broccoli, cauliflower and carrot into a large saucepan of boiling water; cook 30 seconds. Drain. Pour cold water over vegetables; drain. Combine drained vegetables, bell pepper, pasta, basil and cheese in a large bowl. Add vinegar mixture, and toss gently. Cover and chill. Calories: 231 (21% from fat), Fat: 5.6 g (sat: 2.2 g; mono: 0.1 g; poly: 0.4 g); Fiber: 2.8g >From: "Koula Smith" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Barbecued Tofu, Down-home Recipe By :The New Soy Cookbook, Lorna Sass Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Rave Reviews Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound lowfat extra firm tofu -- drained 2 tablespoons dijon mustard 2 tablespoons ketchup 1 1/2 tablespoons soy sauce -- to 2 tbs 1 clove garlic -- minced 2 teaspoons blackstrap molasses 1/2 teaspoon sesame oil -- * 1 teaspoon chipotle pepper in adobo -- or 1/4 tsp ground chipotle chile -- or cayenne pepper * original was 2 tsp sesame oil Press the tofu between layers of kitchen cloth with a 1-lb weight on top. Line a broiling pan with aluminum foil. Set the oven rack about 5 inches from the broiling element. Preheat the broiler. Prepare the barbecue sauce by blending all the remaining ingredients. Unwrap the tofu. Cut into 9 slices, each about 1/2 inch thick. Dip the slices into the sauce to coat both sides. Broil the tofu until flecked with dark brown spots, 4-6 minutes. Turn the tofu over and slather any remaining sauce on the second side. Broil until deeply browned, 4-6 more minutes. >From: "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : "Leftovers make great sandwiches, garnished with thinly sliced tomato and red onion." [Lorna sass] I'll bet the leftovers would be good in salads, too. * Exported from MasterCook * Blueberry Barbecue Sauce Recipe By :Strang Cookbook for Cancer Prevention, page 258 (modified) Serving Size : 6 Preparation Time :0:20 Categories : Eat-Lf Mailing List Low Fat Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon olive oil 1/4 cup chopped onions 1 jalapeno -- seeded and chopped 1 pint fresh blueberries 2 tablespoons rice wine vinegar 1 1/2 tablespoons dark brown sugar 1 tablespoon Dijon mustard 1/4 cup water Saute the onions and jalapeno in olive oil over medium-high heat in a small saucepan until limp, 2 to 3 minutes. Add the remaining ingredients and cook at a low boil for 15 minutes, stirring often. Puree the sauce in a blender or food processor until smooth. >From: Joanne McAndrews - - - - - - - - - - - - - - - - - - - NOTES : This was part of tonight's dinner. We grilled some chicken, and then topped it with this sauce. The sauce is a very pretty purple color. I modified the recipe slightly from how it appears in the cookbook. The original recipe called for 1 teaspoon of butter, which I omitted, and also recommended straining through a fine mesh strainer after blending, which I did not do. I will definitely make this again. It's very good. * Exported from MasterCook * Cajun Chicken Maque Choux Recipe By :Cooking Light, Sept. 1995, page 142 Serving Size : 4 Preparation Time :0:33 Categories : Cajun, Creole, Carribbean Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 Large Ears fresh corn 2 Teaspoons garlic powder 1 Teaspoon salt 1 Teaspoon onion powder 1 Teaspoon dried oregano 1 Teaspoon dried thyme 4 Teaspoons paprika 1 Teaspoon ground red pepper 4 boneless skinless chicken breast halves 2 bacon slices 2 Cups chopped red bell pepper 2 Cups chopped onion 1 Cup diced tomato 1 Cup evaporated skimmed milk 1/4 Teaspoon salt 1/2 Cup chopped fresh parsley Cut whole kernels from ears of corn to measure 4 cups; set aside, and discard cobs. Combine garlic powder and the next 6 ingredients (garlic powder through ground red pepper); stir well. Place 2 tablespoons garlic powder mixture in a shallow dish, and dredge chicken in garlic powder mixture; set aside. Cook bacon in a large Dutch oven over medium-high heat until crisp. Remove from pan; set aside. Add chicken to pan, and cook over medium-high heat 1 minute on each side or until browned. Remove from pan, and set aside. Add bell pepper and onion to pan, and saute 5 minutes. Add corn, remaining garlic powder mixture, tomato, milk, and 1/4 teaspoon salt; cook over medium heat 30 minutes. Return the chicken to pan, nestling chicken into corn mixture; cook 15 minutes or until chicken is done. Spoon 1-1/4 cups corn mixture on each of 4 individual plates, and top with 1 chicken breast half. Crumble bacon over each serving, and sprinkle with parsley. Yield: 4 servings. >From: "Deborah Kirwan" - - - - - - - - - - - - - - - - - - - NOTES : Last night I was looking for a way to use up some corn on the cob that was a little past its prime. So I searched in my MasterCook database, and I came up with this winner from the Cooking Light collection. My husband really loved this dish, but then we are partial to New Orleans cooking. I substituted green bell peppers for the red because that was what I had on hand, but otherwise I used the recipe as is. * Exported from MasterCook * Caramelized Onion Soup Recipe By :Plugged In, Lora Brody Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cup Caramelized Onions, Lora Brody -- see recipe To 4 C, Thickly Sliced 3 cup Onion Cooking Liquid 3 cup Nonfat Veg Chicken Broth, Low Sod -- Note 1 Salt And Pepper -- To Taste 8 Slices French Bread 1 Thick Slices, Toasted Grated Swiss Cheese Note 1: Original recipe used regular chicken, beef or vegetable broth Lora's way: Combine the onions, cooking liquid and broth in a large pot placed over moderate heat. (I had 2 C of the onion cooking liquid after cooking them down in the crockpot so I used an extra 1 1/2 C of water). Stir occasionally as the soup comes to a simmer. Add salt and pepper to taste (I didn't add any salt or pepper as I didn't think it needed it). Preheat the broiler to high with the rack in the upper part of the oven. Select 8 oven proof bowls and place them on a sturdy baking sheet or in a rimmed roasting pan. Ladle the hot soup into the bowls and top with a slice of toast. Sprinkle generously with cheese and broil until the cheese melts and begins to bubble (I didn't use the cheese). Serve immediately. This is wonderful!! Fabulous aroma and wonderful rich flavor. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Well, here these are... and the soup is absolutely fabulous. It has a very rich and full flavor. I was going to make it for dinner but decided to get it done early ... so I had a taste for lunch which turned into a bowl and then a second bowl. So now I need to figure out something else to fix for dinner!! Cal 115.4 Total Fat 3.3g Sat Fat 1.7g Carb 18.1g Fib 2.7g Pro 10.9g Sod 302mg CFF 20.1% * Exported from MasterCook * Caramelized Onions Recipe By :Lora Brody, Plugged In Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Lb Sweet Onions -- Note 1 1/4 cup Butter -- Note 2 10 Oz Nonfat Veg Chicken Broth, Low Sod -- Note 3 Note 1: Vidalia or other sweet onions (approx 2 1/2 lbs), 3 - 4" in diameter, stem and root ends removed, peeled and left whole Note 2: Original recipe used 1/2 C (1 stick) butter or margarine Note 3: Original recipe used one 10 oz can chicken or vegetable broth Place the onions, butter and broth in a crock pot and cook on low 12-24 hours until the onions are deep golden brown and very soft. Different crock pots will take different amounts of time. It is almost impossible to overcook this, so go for the deepest brown. Use the onions and liquid to flavor soup, stock, and stews. they make a wonderful addition to risotto, a perfect pasta sauce, and the world's best pizza topping (drain off the liquid first). I left in some of the butter so it would give the onions a more full, rich flavor. These are so easy to caramelize this way. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cauliflower Slaw With Creamy Dill Dressing Recipe By :The New Soy Cookbook, Lorna Sass Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Rave Reviews Salads Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 head cauliflower -- about 2 lbs 1 large red bell pepper -- roasted peeled - seeded - finely diced 1/2 cup red onion -- minced 1/2 cup Creamy Dill Dressing -- (see recipe) -- to 2/3 cup salt and pepper -- to taste fresh lemon juice -- optional Cut the cauliflower into small florets. Steam the florets until they are still firm and crunchy, but lose the raw taste: about 3-4 minutes. Run under cool water to stop cooking, then drain. Chop the florets coarsely. Add the other vegetables and enough of the Creamy Dill Dressing to coat. >From: "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cheese Stuffed Burgers Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Low Fat Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 pounds extra lean beef, ground 1 egg -- beaten lightly 1 small yellow onion -- finely chopped 1 tsp. Worcestershire sauce -- (optional) 1/2 tsp. salt and pepper 4 oz nonfat cheese -- * * (Monterey jack, cheddar, hot pepper, your choice) In large bowl, combine the beef, egg, onion and Worcestershire sauce, salt and pepper. Divide the meat into 8 equal portions and form each portion into a patty 3/8" thick and 4 inches in diameter. Divide the cheese into 4 equal portions and form each into a flat round cake about the size of a silver dollar. Place a cheese patty in the center of each of 4 meat patties. Top with a second meat patty and seal the edges. At this point the stuffed burgers can be stored. Arrange them in a single layer on a wax-paper-lined tray, cover with plastic wrap or foil. Refrigerate overnight. Freeze, individually wrapped and labeled in heavy duty aluminum foil or plastic wrap, for 1 month. Broil the burgers 3 inches from the heat, allowing 5 minutes on each side for rare, 6 minutes for medium and 7 min for well done. Serves 4 >From the Freezer-To cook the frozen burgers, heat 1 tbsp. oil in skillet. Cook frozen burgers for 5 minutes on each side until brown. Reduce the heat to moderately low, cover and cook for 15-20 minutes, depending on your desired doneness, turning them once. >From: MOMnAaron@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken And Pasta Salad Recipe By :Cooking Light March 1998 Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Pasta Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups cucumber -- chopped peeled 1 cup frozen green peas -- thawed 3/4 cup plain nonfat yogurt 1/3 cup chopped onion 1/4 cup nonfat mayonnaise 2 teaspoons prepared mustard 1/2 teaspoon celery seeds 1/4 teaspoon salt 1/4 teaspoon pepper 4 cups skinless chicken breast -- chopped and cooked --about 1 pound 1 cup cooked pasta --about 1/2 cup uncooked bow tie pasta (4 points) Combine the first 9 ingredients in a medium bowl. Add the chopped cooked chicken and the cooked pasta, and toss mixture well. Cover salad and chill 1 hour. Yield: 6 servings (serving size: 1 cup). Calories 220.9, Fat 2.0g, Fiber 1.8g CFF 8.4% >From: "Koula Smith" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Lickin' Nuggets Recipe By :www.familycircle.com Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup cornmeal 1 tablespoon chili powder 1 tsp. ground cumin 1 tsp. salt 4 boneless skinless chicken breasts -- cut in 1-inch cubes 2 tablespoons vegetable oil -- (2 to 4) 1.In a large mixing bowl, combine cornmeal, chili powder, cumin, and salt. Add chicken and coat thoroughly. 2. In a large skillet, heat oil. Add chicken and cook 7 to 9 minutes, turning once, until crisp. Drain on paper towels. Makes 20 to 30 pieces. >From: SuzyWert@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Mozzarella Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup bread crumbs 1 1/2 teaspoons Minced Fresh Parsley 2 tablespoons Wheat Germ 1/2 teaspoon Dried Basil 4 Boneless skinless chicken breast halves 1/2 dash Pepper 1/2 teaspoon Dried Oregano 1/4 cup Skim Milk 5 milliliters minced garlic 1 teaspoon olive oil 1/4 cup shredded mozzarella cheese 4 ounces tomato sauce Combine Breadcrumbs & Wheat Germ; Set Mixture Aside. Trim Excess Fat From Chicken. Place Chicken Between 2 Sheets Waxed paper & Flatten To 1/4 Inch Thickness, Using A Rolling Pin or Meat Mallet. Dip Chicken in Milk, Dredge in Bread Crumb Mixture. Coat A Large Skillet With Cooking Spray. Add Oil & Place Over Medium Hot Heat Until Hot. Add Chicken To Skillet & Cook Until Browned On Both Sides. Drain On Paper Towels. Pour One Third Of Tomato Sauce in Bottom Of Baking Dish Coated With Cooking Spray. Place Chicken Breasts in Dish. Pour Half Of Remaining Tomato Sauce Over Chicken; Sprinkle With Parsley, Basil, Oregano, Pepper, Garlic & Cheese. Top With Remaining Tomato Sauce. Bake At 350 For 30 Min. >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : Calories: 189.4 (25.2% from fat) Fat: 5.2g Cholesterol: 58mg Carbohydrate: 103.g Fiber: 1.3g Sodium: 328mg * Exported from MasterCook * Chicken Parmesan #2 Recipe By :Cooking Live Fast & Light Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Tablespoons grated parmesan cheese 1/2 Teaspoon lemon pepper 4 boneless skinless chicken breast halves 1 egg white -- beaten Mix cheese and lemon pepper in shallow bowl. Dip chicken breasts in egg white and then in cheese and lemon mixture. Jet Steam Oven: Place chicken on rack and grill at 400F, fan speed high, rack use up for 8 - 10 minutes. Traditional Oven:Preheat oven to 400F for 11 - 17 minutes. Place chicken in baking dish and bake uncovered for 30 minutes. >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : Calories: 126.8 (21.4% from fat) Fat: 2.9g Cholesterol: 55mg Carbohydrate: .4g Fiber: 0g Sodium: 204mg * Exported from MasterCook * Chicken Soup With Yuca, Plantains And Potatoes Recipe By :LATIN AMERICAN COOKING ACROSS THE USA by Novas and Silva Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 skinless boneless chicken breast -- begin with 3 1/2 lbs whole chicken 3 quarts water 2 small yellow onions -- minced 4 medium garlic cloves -- minced 1/4 teaspoon salt -- or to taste 1/8 teaspoon black pepper -- freshly ground 3/4 pound yuca -- peeled 2 medium red-skinned potatoes -- cut -- into 1/2-inch chunks 1/8 teaspoon ground cumin 2 yellow plantains -- cut -- into 1/2-inch rounds -- peeled 1/3 cup fresh lemon juice 2 medium scallions -- trimmed and minced 2 tablespoons finely chopped fresh cilantro Rinse the chicken under cold running water. Put the chicken, water, half of the minced onions, 2 cloves garlic, and the salt and pepper in a large stockpot. Bring to a boil, covered, over medium-high heat, then reduce the heat and simmer the chicken, covered, for 1+1/2 hours. Remove the chicken from the stock to a large plate. Bone the chicken breasts and cut into bite-size chunks. Return the chunks of chicken breast to the pot. Reserve the rest of the chicken meat for another use. Cut the pieces of yuca in half lengthwise, cut away the fibrous core in the center of each piece with a paring knife, then cut the yuca into 1/2-inch chunks. Add the yuca, potatoes, the remaining onions and 2 cloves garlic, and the cumin to the stock. Bring to a boil, covered, then reduce the heat and simmer, covered, for 20 minutes. Add the plantains and lemon juice to the soup, and continue simmering until the plantains are tender, about 20 minutes. Remove the soup from the heat, and stir in the scallions and cilantro. Taste and adjust the seasoning, and serve at once. Serves 8 to 10 as a first course and 4 to 5 as a main entree. Source: Latin American Cooking Across The U.S.A. By Himilce Novas And Rosemary Silva. (1997: Knopf) Library of Kitpath@earthlink.net 8/30/98 >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : Sancocho de gallina starts out as an ordinary chicken soup with onion and garlic but halfway through the cooking time in goes a marvelous medley of vegetables: nutty yuca (yucca, cassava), mellow red-skinned potatoes, and slightly tart yellow plantains. The broth is subtly seasoned with cumin and lemon and cilantro. There are many variations of this soup. This recipe is Colombian-American. * Exported from MasterCook * Choco Muffins Recipe By : Serving Size : 18 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Rave Reviews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cup All-Purpose Flour 3/4 cup Granulated Sugar 1/4 cup Hershey's(r) Cocoa 2 Tsp Baking Powder 1 Tsp Baking Soda 1/2 Tsp Salt 2/3 cup Vanilla Low-Fat Yogurt 2/3 cup Skim Milk 1/2 Tsp Vanilla Extract 1 Pkg Powdered Sugar -- Optional Heat oven to 400F. Line muffin cups (2 1/2" in diameter) with paper bake cups. In medium bowl, stir together flour, granulated sugar, cocoa, baking powder, baking soda and salt; stir in yogurt, milk and vanilla just until combined. Do not beat Fill muffin cups 2/3 full with batter. Bake 15-20 minutes or until wooden pick inserted in center comes out clean. Cool slightly in pan on wire rack. Remove from pans. Sprinkle powdered sugar over tops of muffins, if desired. Serve warm. Store, covered, at room temperature or freeze in airtight container for longer storage. NUTRITIONAL INFORMATION PER MUFFIN: 100 calories; 2 grams protein; 22 grams carbohydrates; 1 gram fat; 0 milligrams cholesterol; 200 milligrams sodium; 45 milligrams calcium. Message From rfalconmoors@juno.com to The TNT Recipes List. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : I make these same muffins (which are wonderful). Yes, you can definitely use plain yogurt - that's all I usually have in the house, so that's what I use. I add a little vanilla extract or I make vanilla sugar (put a vanilla bean in sugar and let sit overnight) and use that. You can't mess these up very easily :) I even add a 1/4 cup of chocolate chips to the recipe. Delish. [Natalie Frankel ] Hi gang. I made Reggie's chocolate muffins last night. I made one small change. I added 3/4 cup grated zucchini to the liquid and I decreased the milk (I used light vanilla soy milk) by 1/8 cup. Oh yeah, instead of vanilla yogurt, I used strawberry as that is all I had. The muffins turned out great. Very moist. ["Taylor, Tamara" ] * Exported from MasterCook * Chocolate Angel Cake Recipe By :Healthy Meals in Minutes Serving Size : 12 Preparation Time :1:20 Categories : Cakes & Frostings Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 Cup unsweetened cocoa powder 1/4 Cup hot water 1 1/2 Cups granulated sugar -- divided 3/4 Cup cake flour 1/4 Teaspoon salt 12 egg whites 1 Teaspoon cream of tartar raspberries and nectarine slices -- for garnish 1 Preheat oven to 350F. In a medium bowl, combine cocoa and hot water. Mix well; cool. In a small bowl, combine 3/4 cup of sugar, flour, and salt. Mix well; set aside. 2 In a large mixing bowl, using an electric mixer set on high speed, beat egg whites until foamy. Add cream of tartar; continue beating until soft peaks form. Gradually add remaining sugar; beat until stiff peaks form. 3. Sift half of flour mixture over egg white mixture; fold gently until combined. Repeat with the remaining flour mixture. Stir 1 cup of egg white mixture into cocoa mixture. Gently but thoroughly fold cocoa mixture into remaining egg white mixture until combined. 4. Spoon the batter into an ungreased 10-inch tube pan. Run a small knife through batter to remove air pockets. Bake until springy to the touch and a toothpick inserted near center comes out clean, about 50 minutes. 5. Invert pan and place center tube over the neck of a bottle. Cool completely. Using a knife, loosen cake edges. Invert the cake onto a serving plate; garnish with raspberries and nectarine slices. >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : Calories: 142.9 (1.8% from fat) Fat: .3g Cholesterol: 0mg Carbohydrate: 31.8g Fiber: .6g Sodium: 100mg * Exported from MasterCook * Chocolate Grand Marnier Sauce Recipe By :The New Soy Cookbook, Lorna Sass Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Low Fat Sauces & Gravies Tofu Vegan Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 ounces silken soft tofu -- * 1/4 cup cocoa powder 2 tablespoons maple syrup -- to 4 tbs 2 tablespoons Grand Marnier -- to 3 tbs 1 teaspoon vanilla extract strawberries -- or sliced fresh peaches * For best results, use the fresh (refrigerated) tofu, not aseptic-packed. Makes 1 1/2 cups. Drain the tofu in a fine-mesh strainer for 15 minutes. In a blender or food processor, puree the tofu until creamy, about 30 seconds. Add the cocoa powder, maple syrup, Grand Marnier, and the vanilla extract. Blend thoroughly, scraping down the sides of the container. Blend until the mixture is extremely smooth. Transfer to a well-sealed container and refrigerate at least 1 hour. Keeps for up to three days. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : "This rich, velvety topping has a lovely sheen and makes an elegant dessert when spooned over small whole strawberries." [Lorna Sass] Alternatively, use this sauce over sliced fresh peaches, lowfat pound cake, or angel food cake. It can even be consumed alone, as a pudding. * Exported from MasterCook * Coleslaw With Cabbage, Tofu And Pineapple Recipe By :Georgia Clure Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salads Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package coleslaw mix 1 can pineapple chunks in juice 1 package lowfat firm tofu -- cubed nonfat mayonnaise -- to moisten salt and pepper -- to taste Mix the slaw, the pineapple and the tofu. Add some of the pineapple juice and mayonnaise. Use only enough to moisten. >From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : This was very tasty. You could hardly tell the tofu was in there, but you still got the health benefits! * Exported from MasterCook * Creamy Dill Dressing Recipe By :The New Soy Cookbook, Lorna Sass Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salad Dressings Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces silken soft tofu 1 small garlic clove 1 cup tightly packed fresh dill 1/4 cup lemon juice -- freshly squeezed 3 tablespoons water -- ** 1 tablespoon dijon mustard 1 teaspoon salt * For best results, use the fresh (refrigerated) tofu, not aseptic-packed. ** Original was 3 tbsp olive oil, but water works to thin the dressing, too. Drain the tofu in a fine-mesh strainer for 15 minutes. Process all ingredients in the food processor until smooth. Use immediately or refrigerate up to 5 days. >From: "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : This dressing is also tasty on steamed new potatoes and shredded cabbage. * Exported from MasterCook * Crispy Potato Veggies Recipe By :Betty Crocker's Cooking with Kids (Atlanta Constitution) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Snacks Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups broccoli florets -- or cauliflower florets -- or carrots in 1/4 inch strips -- or zucchini in 1/2 inch strips -- or bell peppers in 1/2 inch strips 1/2 cup instant mashed potato flakes 1/4 cup grated parmesan cheese 1/4 teaspoon garlic powder 1/4 teaspoon dried basil 2 egg whites -- * * original was 1 whole egg NOTE: The original recipe calls for 2 tblsp melted butter to be mixed with the dry ingredients. Preheat oven to 400F. Mix the potato flakes, cheese, garlic powder and basil. Beat the egg whites. Dip veggies in the egg and then into the potato and cheese mixture, turning to coat. Bake for 10-12 minutes until lightly brown. >From: "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crostini Rossi Recipe By :You Say Tomato (1998) Joanne Weir* Serving Size : 6 Preparation Time :0:25 Categories : Appetizers Breads Eat-Lf Mailing List Italian Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large ripe tomatoes -- peeled and cored seeded and chopped 1 slice sourdough bread 3 tablespoons red wine vinegar 1 tablespoon extra virgin olive oil -- divided * 1 tablespoon capers 1 garlic clove -- chopped 3 tablespoons chopped fresh flatleaf parsley 2 teaspoons chopped fresh thyme 1 pinch crushed red pepper flakes salt and pepper 6 large bread slices -- preferably country-style bread -- sliced quarter-inch thick 1 sprigs flatleaf parsley 1 sprigs thyme * Original called for 3 tbsp olive oil Place tomatoes in a strainer set over a bowl and let drain 15 minutes. Put sourdough bread slice on a plate and drizzle with the vinegar. Let so 1 minute, then gently wring out. put bread slice, 2 tablespoons of the olive oil, capers, garlic, chopped parsley, chopped thyme, crushed red pepper, and tomatoes in a food processor and pulse a few times. Season with salt and pepper. Preheat oven to 425F. Brush bread slices lightly with remaining 1 tablespoon oil and toast in oven until golden on each side. Spread tomato mixture on top. Garnish with parsley and thyme sprigs, and serve immediately. Serves 6. [Per serving: Calories 192 (40% from fat), Fat9 g (1 g saturated), Protein S go Carbohydrate 24 g, fiber 2 g, Cholesterol O mg, Iron 2 mg, Sodium 307 mg, Calcium 56 mg] *Recipes adapted from You Say Tomato, 1998 by Joanne Weir (Bantam Doubleday Dell). Reprinted September, 1998 Health (Magazine from Time, Inc.). Mcrecipe by Kitpath@earthlink.com 1998 Notes: With a small knife, cut shallow crosses in the ends of the tomatoes, drop them into boiling water. After 20 seconds, remove with tongs or a slotted spoon. Let cool. Over a sieve that straddles a bowl, slip off the skins. Give each tomato a thorough squeeze. Remove seeds. Reserve juice for other purposes. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curried Tofu With Spinach And Tomatoes Recipe By :The New Soy Cookbook, Lorna Sass Serving Size : 3 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Tofu Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound lowfat extra-firm tofu -- frozen- defrosted and drained 1 cup onions -- coarsely chopped 1 cup water 1/4 cup mild curry paste -- * see note 3 tablespoons unsweetened dried coconut -- grated 3 large plum tomatoes -- cut into eighths 3/4 pound spinach -- coarsely chopped 1/3 cup chopped cilantro -- optional * Lorna recommends Patak's curry paste Press the tofu between 2 plates, 4 or 5 times, until all the water is released. Cut the tofu into 1 inch cubes. Saute the onions until lightly browned, about 3 minutes. Add the water and blend in the curry paste and coconut. Stir in the tofu, making sure it all gets coated with the curry sauce. Stir in the tomatoes. Cover and cook over medium heat until the tomatoes are soft, about 5 minutes. If the mixture seems quite dry, stir in 1/4 cup water. ADd the spinach. Cover and continue cooking until the spinach is tender, 2-3 minutes. Add salt and the cilantro, if you like. Serve the curry in bowls over steamed basmati rice, with your favorite sweet mango chutney on the side. >From: "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : You will have good results if you use fresh pressed tofu without first freezing it. * Exported from MasterCook * Fall Vegetable Risotto Recipe By :Cooking Demo (1998) Joanne Weir* Serving Size : 6 Preparation Time :1:15 Categories : Eat-Lf Mailing List Low Fat Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds butternut squash 3 cups nonfat low-salt chicken broth salt and pepper 3 medium leeks -- dice -- white part and one inch green 1 1/2 tablespoons extra virgin olive oil 1 1/2 cups arborio rice 3 garlic cloves -- minced 2 tablespoons fresh flatleaf parsley -- chopped 1 teaspoon fresh thyme -- chopped 1/2 teaspoon fresh rosemary -- chopped 1/2 teaspoon fresh sage -- chopped 1/8 teaspoon nutmeg -- freshly grated 1 teaspoon orange zest -- grated 1/2 orange -- juiced -- options: 3 tablespoons pecans -- toasted and chopped 1/2 cup freshly grated parmigiano-reggiano Cut squash in half lengthwise, then scoop out and discard seeds. Peel and cut into 1/2- inch chunks. In a medium-size saucepan over high heat, bring broth and 3 cups water to a simmer. Add squash and simmer until almost tender, 2 to 3 minutes. Remove squash and season with salt and pepper, and set aside. Reserve broth separately. Place leeks and tips cup water in a large frying pan. Cover and simmer until leeks are soft, about 12 minutes, adding more water if it evaporates. Reserve leeks, and add cooking liquid to reserved broth. Warm broth over low heat on a back burner. Warm olive oil in a large skillet over medium heat. Add rice and cook, stirring constantly, 2 to 3 minutes. With a ladle, add about 3/4 cup broth and stir to free rice from bottom and sides of pan. When rice has absorbed first addition of broth, add another ladleful of stock. Stir often to keep rice from sticking, adding more stock a ladleful at a time to keep grains moist. After 10 minutes of adding broth and stirring, add leeks, garlic. and next 7 ingredients (through juice) and continue to stir. Continue to add broth until the rice is render with no chalky centers (but still firm), 18 to 22 minutes. If you run out of broth, add hot water. When rice is just tender, add an additional ladle of broth or water and reserved squash. Remove pan from heat, cover, and let sit 5 minutes. Season with salt and pepper. To serve, place the risotto in a bowl and garnish with pecans and cheese. Serves 6. [Per serving (without options): Calories 330 (11% from fat), Fat 4 g (1 g saturated), Protein 9 g, Carbohydrate 66 g, Fiber 8 g, Cholesterol 0 mg, Iron 5 mg, Sodium 105 mg, Calcium 118 mg] *Recipe 1998 by Joanne Weir, cooking class; reprinted September, 1998 Health (Magazine from Time, Inc.) Mcrecipe by Kitpath@earthlink.com 1998 Notes: Weir teaches in more than 40 cites a year. For a list of her upcoming classes write to her online at weircook@aol.com. See also Weir Cooking at ShawGuides: http://206.65.86.112/cgi-bin/rbox/sg.pl?s=3&i=rec&v=76 >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fettuccine Alfredo #4 Recipe By :Healthy Meals in Minutes Serving Size : 4 Preparation Time :0:25 Categories : Eat-Lf Mailing List Low Fat Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound fettuccine 1 tablespoon margarine 2 cloves garlic -- minced 1 tablespoon flour 1 1/4 cups skim milk 3 tablespoons light cream cheese -- softened 3/4 cup grated Parmesan cheese 2 teaspoons chopped fresh parsley 1/2 teaspoon black pepper 1/8 teaspoon crushed red pepper 1. Cook pasta according to package directions, but do not add salt. Drain in a colander. 2. While pasta is cooking, in a medium saucepan, melt margarine over medium heat. Add garlic; cook, stirring, for 1 minute. Stir in flour and cook for 1 minute. Whisk in milk until blended. Cook, whisking constantly, until thickened,a bout 7 minutes. Stir in cream cheese; cook for 2 minutes. Stir in Parmesan until blended. 3. Place pasta on a large serving platter. Pour sauce over pasta; toss to coat. Sprinkle pasta with parsley, black pepper, and red pepper flakes. >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : Calories: 539.8 (19% from fat) Fat: 12.3g Cholesterol: 22mg Carbohydrate: 92.1g Fiber: 2.9g Sodium: 493mg * Exported from MasterCook * Fiesta Burgers Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Low Fat Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 pounds extra lean beef, ground 1 egg equivalent -- beaten lightly 1 small yellow onion -- finely chopped 1 tsp. Worcestershire sauce -- (optional) 1/2 tsp. salt and pepper 4 oz nonfat cheese -- * 1 clove garlic -- minced 2 tablespoon. red bell pepper -- chopped 2 tablespoons green bell pepper -- chopped * (Monterey jack, cheddar, hot pepper, your choice) Combine all ingredients and shape into 4 burgers. Proceed as in cheese-stuffed burgers. >From: MOMnAaron@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * French Bread #3 Recipe By :West Bend book Serving Size : 14 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 1 1/2 Lb Loaf: 1 1/4 cup Water -- Plus 1 tablespoon Water 3/4 tablespoon Butter 3/4 tablespoon Olive Oil 3 1/3 cup Bread Flour 1 tablespoon Sugar 1 1/4 Tsp Salt 1 1/2 Tsp Bread Machine Yeast It is chewy on the inside and crispy on the outside and makes the BEST tomato sandwiches! Make as directed by your machine directions. I use a French bread cycle and a medium for color. Message From "Carol Burciaga" to The TNT Recipes List. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fresh Ginger Sorbet Recipe By :Dairy Hollow House Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups water -- preferably filtered or spring 1 cup sugar 2 lemons -- both juice and zest required 3 tablespoons fresh ginger root -- (3 to 4) -- very finely chopped 1. In a non-reactive saucepan, combine water and sugar, bringing to a boil. Simmer for 5 minutes, or until sugar is dissolved. 2. As this syrup simmers, zest one of the lemons, and squeeze the juice from both, picking out any seeds but leaving bits of pulp. 3. Add lemon zest, and juice, plus ginger, to syrup, and let steep until cool. (You may strain out the ginger for a smoother texture, but we usually leave it in.) 4. Freeze, according to the directions of your ice cream machine If You Don't Have an Ice Cream Machine Pour the cooled ginger syrup (from Ginger Sorbet) into a stainless steel bowl, and place in the freezer. Let freeze until you have a 2-inch border of ice around the edge of the bowl --- typically this takes 1 1/2 hours or so --- then remove and scrape the frozen parts into the liquid middle, beating well with a whisk (or even an electric beater, if you want a very smooth texture). Repeat, freezing this time around for about 30 to 50 minutes. Repeat 1 or 2 times more, or until it is of a consistency where you can scoop it loosely into a ball or oval. >From: "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Although fresh ginger ice cream is the current darling of many contemporary restaurants, this ice is infinitely more flavorful and satisfying, to say nothing of lower in fat. It's extraordinarily refreshing, the hot tingle of fresh ginger bouncing off the sweet, icy coolness. Eating it is a charged, highly sensual experience. This is another inn favorites, for which we get frequent recipe requests. Serve it between courses at a fancier meal, or as dessert --- plain or with fresh raspberries and some crisp, simple cookies. An ice cream machine yields the smoothest results, but alternate directions for freezing machine-less are also given. * Exported from MasterCook * Fried Tomato Slices With Curry Mint Sauce Recipe By :Hanneman 07/26/98(Sun) Serving Size : 2 Preparation Time :0:12 Categories : Eat-Lf Mailing List Indian Low Fat Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup reduced fat Bisquick 2 tablespoons cornmeal 1/8 teaspoon cardamom 1 pinch ground coriander 2 tablespoons liquid egg substitute 1/3 cup 1% low-fat milk -- or more as needed 1 large firm tomato -- red or green vegetable cooking spray 2 tablespoons chopped fresh basil -- optional ***SAUCE*** 1/2 cup nonfat plain yogurt 1/4 teaspoon curry powder 1 tablespoon chopped fresh mint 2 drops hot pepper sauce -- such as Spicy Passion Fruit Sauce -- see note Mix the ingredients for the sauce in a small bowl. Set aside. Mix the Bisquick, cornmeal and spices. Add the egg substitute and milk. Whisk until combined and airy. Set aside. Cut the tomato in 1/3-inch thick slices (about 6 slices). Heat a flat griddle over medium-high; coat surface with cooking spray. With tongs, dip a slice of tomato into the batter; drain a little and place on the pan; continue until all slices are on the pan. Brown without burning (reduce heat if necessary). About 6 minutes on the first side and 4 on the other. Garnish with basil. Serve with the sauce. [Per Serving: 164 cals, 2g fat (13%cff), 272mg sodium, 27g carbs] MENU: *Baby Bok Choy Steamed with Orange Zest and Ginger *Fried Tomato Slices with Curry Mint Sauce *1+1/2 cup Cooked basmati rice *4 tablespoons pistachio nuts, dry-roasted *1 whole orange, cut into wedges [Per Serving: 413 cals, 9g fat (19%cff), 314mg sodium, 71g carbs] NOTE: Recipe for Spicy Passion Fruit Sauce by Jennifer Trainer Thompson. Jump Up and Kiss Me sauces are bottled by Dave's Gourmet, Inc. http://www.davesgourmet.com/jumpup.html >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Pineapple Recipe By :Russie Crombie Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Grilled, Smoked, Bbq Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 med pineapple 1 tablespoon butter -- melted 1 tablespoon packed brown sugar 1/8 tsp curry powder 1/2 cup nonfat vanilla yogurt 2 tablespoons toasted coconut Cut pineapple crosswise into six 3/4-inch-thick slices. Stir together butter, brown sugar and curry powder. Grill pineapple slices on an uncovered grill directly over medium coals for 6 to 8 minutes or till heated through, turning once and brushing once or twice with butter mixture. Combine yogurt and coconut. To serve, cut pineapple slices in half. Serve warm with yogurt. Yield: 6 servings. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Pork Tenderloin With Fresh Peach And Ginger Sauce Recipe By :Bon Appetit, 8/98 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon vegetable oil 1 Cup chopped onion 5 Tablespoons sugar 1 1/2 Cups dry red wine 3/4 Cup low sodium soy sauce 1/4 Cup balsamic vinegar 2 1/2 Tablespoons fresh ginger -- finely chopped 1 1/2 Tsps cinnamon 1/2 Tsp coarsely ground pepper 48 Ozs pork tenderloin -- in 3 loins 3 Med peaches 2 Tablespoons chopped fresh chives Heat oil in heavy medium saucepan over medium-high heat. Add onion and sugar. Saute until onion is golden, about 6 minutes. Mix in wine and next 5 ingredients. Cook 1 minute longer. Remove from heat and cool completely. Place pork in large reasealable plastic bag. Pour 1 cup of sauce over. Seal and refrigerate 6 hours or overnight, turning meat occasionally. Cover remaining sauce separately and refrigerate. Prepare barbecue to medium heat. Remove pork from marinade; discard marinade. Grill pork until meat thermometer inserted in center registers 155F, turning often, about 35 minutes. Blanch the peaches in boiling water for 1 minute. Peel, pit, and chop them. Set aside. Meanwhile, boil remaining sauce in heavy medium saucepan until reduced by half, about 5 minutes. Add peaches. Stir until heated through, about 1 minute. Slice pork and arrange on platter. Spoon some sauce over. Top with chives. Pass remaining sauce separately. Per serving: 314 Calories; 8g Fat (24% calories from fat); 37g Protein; 16g Carbohydrate; 111mg Cholesterol; 813mg Sodium >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : This was delicious. I marinated it overnight and it was very full-flavored. My mom thought the sauce was too wine flavored, so if you are sensitive to that you may want to reduce the amount. I thought it was fine. * Exported from MasterCook * Ham And Veggie Noodle Casserole Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound cooked lean ham -- diced 2 cups frozen mixed vegetables -- cooked -- and drained -- * 1 can Cream of Mushroom soup -- ** 1 pound short pasta -- cooked -- (fusilli or egg noodles) -- cooked * Or use your own steamed fresh veggies. Much better! ** I like the Campbell's 98%FF version so I think I'll use it from now-on. Combine all ingredients and pour into 9x13 dish. Bake at 350 until done. I always made a double batch and it freezes very well. Freeze in portion-sized cubes, then you just have to grab a block out of the freezer on your way to work. >From: Shane Ludwig - - - - - - - - - - - - - - - - - - - NOTES : Used to eat this all the time as a kid. Haven't made any in over three years! I'm overdue... It can't get any simpler than this... * Exported from MasterCook * Healthy Ways To Spice Up Foods Recipe By :THE PHYTOPIA COOKBOOK Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** The following are ways to "spice up" foods with cancer preventatives while making food more palatable according to The Phytopia Cookbook, 1998* *Add garlic to stir fry dishes, pilaf and marinades. *Add onions to sauces, soups, stews, casseroles, or salad dressings. *Puree black beans with cumin, jalapeno pepper and chili powder, misc. with salsa and spread it on pizza crust. Top with peppers, onions, corn kernels and nonfat cheese for a healthy southwestern style pizza. *Add beans to pasta sauce, soups, salads and stews. *Puree vegetables(tomatoes, peppers, eggplant) and add them to sauces or pasta or use them as a pizza topping. *Add fruits to dry or cooked cereals. *Add lemon or orange peel to muffins, cakes, fruit salads, marinades(incidentally, orange peel is also a great cleaner of almost anything!) 8. Substitute mushrooms for meat in sauces, stew, stuffings. *Mix fruits and vegetables into salsas. *Use tea to flavor marinades and vinaigrettes. *Poach fruit like peaches and pears in sweetened red wine. Thicken the liquid with cornstarch for a dessert sauce. ---- "There are many more, but these seemed to be the most realistic in a situation of limited food availability." THE PHYTOPIA COOKBOOK by Barbara Gollman and Kim Pierce 1998. TX. ISBN 0-9661875-4-7. http://www.zetatalk2.com/health/theal10d.htm >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Herbed Pretzels Recipe By :www.lightcooking.com Serving Size : 12 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Snacks Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup warm water 3 cups flour -- sifted 1/2 teaspoon salt 2 tablespoons sugar 2 teaspoons yeast 1/8 cup dried herbs 1/4 cup egg substitute 2 tablespoons sesame seeds If using a bread maker put in all ingredients, except egg substitute, topping and spray oil and run on dough setting. If making by hand, place all dry ingredients in bowl and mix. Add water in a well and combine. Kneed until smooth and elastic. Set in a warm place, covered, to rise until doubled (about 1 hour). Punch down and allow to rise again until doubled. Preheat oven to 450 degrees. Divide dough into pieces (12, 8 inch lengths would give you a dozen regular size pretzels). Make shapes or leave in ropes for bread sticks. Spray a cookie sheet and place shapes on. Brush with egg substitute and sprinkle with topping. For softer, browner pretzels lightly spray top with spray oil. Bake for 12 to 15 minutes or until brown. >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : Calories: 140.4 (10.6% from fat) Fat: 1.6g Cholesterol: 0mg Carbohydrates: 26.7g Fiber: 1.1g Sodium: 101mg * Exported from MasterCook * Honeydew Sorbet Recipe By :Sunset Magazine, August 1998 Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 1/2 cups honeydew melon -- diced -- melon should weigh about 3 1/2 lbs 1/3 cup sugar 2 tablespoons lime zest -- grated 1/2 cup lime juice Makes 1 quart. Mash the sugar and lime peel with a spoon to release the oils. Let stand for 5-10 minutes. Add the lime juice. Pour mixture through a fine strainer into a blender or food processor; discard lime peel. Add melon, a portion at a time, and whirl until smooth. Add more sugar or lime juice if desired. Transfer to bowl. Nest bowl in ice water; stir often until cold, 5-10minutes. Pour chilled puree into an ice cream maker. Freeze as directed by the maker until the sorbet is firm enough to scoop. Serve or place in freezer until frozen harder. >From: "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : In the freezer, sorbet gets very hard. To serve, thaw partially, break into chunks, and beat to a slush with a mixer. --- To freeze sorbets without an ice cream maker: Pour the cooled sorbet mixture into a stainless steel bowl, and place in the freezer. Let freeze until you have a 2-inch border of ice around the edge of the bowl --- typically this takes 1 1/2 hours or so --- then remove and scrape the frozen parts into the liquid middle, beating well with a whisk (or even an electric beater, if you want a very smooth texture). Repeat, freezing this time around for about 30 to 50 minutes. Repeat 1 or 2 times more, or until it is of a consistency where you can scoop it loosely into a ball or oval. * Exported from MasterCook * Instant Refried Bean Mix Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Camping, Backpack, Trail Food Eat-Lf Mailing List Information, Tips, Misc. Legumes Low Fat Mexican & Southwestern Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cup pinto bean flour -- or black bean flour 1 1/2 teaspoon chili powder 1/8 teaspoon garlic powder -- (opt) 1/2 teaspoon cumin 1 1/2 teaspoon salt 1 teaspoon dehydrated minced onions -- (opt) Mix and store in an airtight container. To prepare: Whisk 3/4 cup above mixture into 2 1/2 cup BOILING water. Cook while stirring over medium heat for 1 minute, until mixture thickens. Don't worry about the lumps - they taste great too! Reduce heat to low, cover pan and cook for 4 minutes. Add 1/2 cup salsa or picante sauce (or to taste) if desired. Mixture thickens as it cools and will stay thick even after heating. >From: MOMnAaron@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Here is a quick and easy way to make refried beans. It's convenient to have on hand for dips, quick suppers and is a great Take-Along when going camping. You can use any bean you desire or even a combination of red, black and pinto. If you have a coffee grinder, this is really a snap! ;o) * Exported from MasterCook * Lemon Garlic Chicken #2 Recipe By :Cooking Light Serving Size : 6 Preparation Time :1:00 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup fine dry breadcrumbs 2 cloves garlic -- minced 1/4 teaspoon salt 1/4 cup fresh lemon juice 1 tablespoon olive oil 6 chicken breasts without skin -- (6-oz) skinned* Vegetable cooking spray Lemon wedges -- optional Kip filets also work. (Kip filets: halved chick breasts, no skin, no bones.) Combine breadcrumbs, garlic, and salt in a large zip-top plastic bag, shaking well to combine. Combine lemon juice and oil; brush over both sides of chicken. Place chicken in zip-to bag, 1 piece at a time, shaking to coat. Remove chicken from bag, and place in a 12x8x2-inch baking dish coated with cooking spray. Sprinkle remaining crumbs over chicken. Bake uncovered, at 375F for 45 minutes or until done. Serve with lemon wedges, if desired. >From: BGL - - - - - - - - - - - - - - - - - - - NOTES : This is a nice lowfat chicken recipe. It is also very easy to do! * Exported from MasterCook * Light Chicken Cordon Bleu Recipe By :Perdue Farms Serving Size : 6 Preparation Time :0:20 Categories : Chicken Eat-Lf Mailing List Low Fat Rave Reviews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup Dry Bread Crumbs -- Seasoned 1 Tablespoon Parmesan cheese -- grated 1 Teaspoon fresh parsley -- chopped 1/2 Teaspoon paprika 1 egg white 1 1/4 Pounds skinless boneless chicken breast -- sliced thin 6 Ounces Lowfat Swiss Cheese 6 Ounces turkey ham -- cut in 6 slices In shallow bowl, combine bread crumbs, Parmesan, parsley flakes and paprika. In another shallow bowl, beat egg white lightly; set aside. On each Perdue Fit 'n Easy fresh skinless and boneless Oven Stuffer Roaster thin-sliced chicken breast slice, place 1 slice of cheese and 2 overlapping slices of ham; roll up, jelly-roll style, and secure with toothpick. Dip each roll in egg white and then bread crumb mixture, coating both sides. In microwave-safe utensil, arrange chicken rolls, seam side down, in circular pattern. Cover with wax paper; microwave at MEDIUM-HIGH (70% power) 5 minutes. Rearrange chicken rolls; cover with a double thickness of paper towels. Microwave at MEDIUM-HIGH 8 minutes. Let stand, uncovered, 5 to 10 minutes before serving. Little changes can make big differences in nutrition. Contemporary Cordon Bleu thinks thin - thin-sliced roaster breast, turkey ham and reduced-fat cheese. >From: nina-b@Juno.com (nina l banks) >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : I made this last night and can vouch for its good-ness. My changes, based only on what I had and didn't have: Cut everything approximately in half, since I am cooking for two. Used milk instead of egg white, as I was out of eggs (must go shopping!). Used Alpine Lace lite provolone cheese instead of Swiss. Everything else was the same, and it was "wicked good" (as we say in Massachusetts). I was amazed that chicken cooked in the microwave could be so tasty. Thanks for the recipe! ["Laura Ahr Larson" ] Cal 212.3 Total Fat 4.9g Sat Fat 2g Carbs 3.1g Fib 0.2g Pro 36.6g Sod 463mg CFF 21.6% * Exported from MasterCook * Luscious Kiwi Strawberry Salad Recipe By :Recipes of the World Serving Size : 4 Preparation Time :1:25 Categories : Eat-Lf Mailing List Fruit Low Fat Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pint strawberries 4 kiwi fruit 2 tablespoons lemon juice 2 tablespoons honey 2 tablespoons orange juice 1 pinch cinnamon 2 tablespoon sliced almonds -- optional (New Zealand) 1. Rinse the strawberries and pat dry with a paper towel. Cut or pull out the leaves as well as the hull of the strawberries with a paring knife. Peel kiwis with the knife. 2. Cut the strawberries and kiwis into 1/4 inch thick slices. Arrange the fruit in overlapping layers on a serving dish. 3. In a small bowl, mix the lemon juice, honey, orange juice, and cinnamon until blended to make the orange dressing. Drizzle the fruit with the dressing. Cover the salad and refrigerate for 1 hour to let the flavors develop. 4. Toast the almonds in a dry skillet over medium heat until golden brown. Set aside. Before serving, sprinkle the almonds over the fruit. >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : Calories: 104.8 (4.7% from fat) Fat: .6g cholesterol: 0mg Carbohydrate: 26.4g Fiber: 4.2g Sodium: 5mg * Exported from MasterCook * Marinated Balsamic Bean Salad Recipe By :Cooking Light (Susan Morreal) (modified) Serving Size : 8 Preparation Time :0:20 Categories : Eat-Lf Mailing List Legumes Low Fat Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup frozen whole kernel corn 16 ounces canned kidney beans -- drained and rinsed 15 ounces chickpeas, canned -- drained and rinsed 16 ounces canned black beans -- drained and rinsed 1 cup diced red onion 1/2 cup balsamic vinegar 1/4 cup water 2 tablespoons Dijon mustard 1 tablespoon dried basil 1 teaspoon sugar 1 teaspoon dried thyme 1/4 teaspoon ground white pepper 2 cloves garlic -- minced Combine the first 4 ingredients in a colander; rinse and drain, then pour into a large bowl. Add chopped onions and stir to mix. Combine remaining ingredients (balsamic vinegar through garlic) in a small bowl, pour over other ingredients, and toss gently to coat. Cover and marinate in refrigerator at least 4 hours, stirring occasionally. Serve using a slotted spoon. Per serving: 196.4 calories; 1.2 g fat (5.2% calories from fat); 9.7 g protein; 38.7 g carbohydrate; 0 mg cholesterol; 494 mg sodium >From: Joanne McAndrews - - - - - - - - - - - - - - - - - - - NOTES : Good over a bed of lettuce with pita bread on the side, add some chopped fresh tomatoes right before serving. * Exported from MasterCook * Mesclun With Maple Mustard Tofu Points Recipe By :The New Soy Cookbook, Lorna Sass Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Rave Reviews Salads Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon soy sauce 2 tablespoons Dijon mustard 1 tablespoon sweet white miso 1 tablespoon maple syrup 1 tablespoon water 1 teaspoon sesame oil -- * chili oil -- optional 1 pound extra firm lowfat tofu -- frozen, defrosted -- and drained 1/4 pound mesclun -- or mixed salad greens seasoned rice vinegar roasted red bell pepper strips -- about 16 Preheat broiler. Line a broiling pan with aluminum foil. Mash and mix the soy sauce, mustard, miso, maple syrup, water, and oil until thoroughly blended. Press the tofu between 2 plates, 4 or 5 times, until all the water is released. Cut the tofu crosswise into 8 slices, about 1/2 inch thick. Cut each slice on the diagonal, creating triangles. Dip the triangles into the tofu mixture and coat all sides. * Original called for 1 tbsp sesame oil Broil until lightly browned and slightly crusty on the first side, about 3-4 minutes. Turn the tofu over. Brush on any remaining soy mixture, and broil the second side until it is browned, about 3 minutes. (For a more barbecued taste, broil the tofu until slightly blackened around the edges.) Serve either warm or room temperature on top of the mesclun, red peppers, and rice vinegar. >From: "Ellen C." - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with crusty bread. NOTES : I was having tofu withdrawal today, so I whipped up the maple/mustard sauce and marinated extra-firm tofu in it. I used the high calcium variety, sliced it in half lengthwise but did not pre-freeze it. Instead of broiling it, I cooked it on my BBQ grill and ate it in place of a meat dish accompanied with a side of assorted grilled veggies. Wonderful, mild taste. I haven't come across a baked tofu recipe by Lorna Sass that I did not enjoy. ["bill pawelko" ] * Exported from MasterCook * Nachos, Danny Style Recipe By :Wildrose Serving Size : 4 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Low Fat Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 corn tortillas 1/2 Cup Mexican Style Shredded Cheese **FOR THE SALSA** 3 Medium tomatoes -- chopped 1 Small onion -- chopped 1 yellow bell pepper -- chopped 3 Cloves garlic -- pressed 3 Tablespoons fresh cilantro -- chopped 3 Tablespoons red wine vinegar hot sauce -- to taste 1. Combine all the ingredients to make the salsa. This can be done the night before so that the flavors can mingle. 2. Cut the tortillas into quarters. Place on baking sheet and bake in 350F oven until crisp, about 10 minutes. 3. Place a spoonful of salsa on each chip and top with shredded cheese. Place under broiler until cheese melts, about 2 minutes. I make extra chips and serve with the leftover salsa. >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : My son chose these and wanted them named after him. Calories: 212.1 (21.4% from fat) Fat: 5.4g cholesterol: 11mg Carbohydrate: 37g Fiber: 4.4g Sodium: 168mg * Exported from MasterCook * Nectarine Gewurztraminer Sorbet Recipe By :Sunset Magazine, August 1998 Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds ripe nectarines -- sliced -- melon should weigh about 3 1/2 lbs 3/4 cup Gerwurztraminer -- or Johannisberg Riesling -- grated 3 tablespoons lemon juice 3 tablespoons sugar Makes 1 quart. Mix nectarine slices with lemon juice. Whirl, a portion at a time, in a blender or food processor until very smooth. Return puree to bowl. Add the wine, sugar to taste, and more lemon juice, if desired. Nest bowl in ice water; stir often until cold, 5-10 minutes. Pour chilled puree into an ice cream maker. Freeze as directed by the maker until the sorbet is firm enough to scoop. Serve or place in freezer until frozen harder. >From: "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : In the freezer, sorbet gets very hard. To serve, thaw partially, break into chunks, and beat to a slush with a mixer. --- To freeze sorbets without an ice cream maker: Pour the cooled sorbet mixture into a stainless steel bowl, and place in the freezer. Let freeze until you have a 2-inch border of ice around the edge of the bowl --- typically this takes 1 1/2 hours or so --- then remove and scrape the frozen parts into the liquid middle, beating well with a whisk (or even an electric beater, if you want a very smooth texture). Repeat, freezing this time around for about 30 to 50 minutes. Repeat 1 or 2 times more, or until it is of a consistency where you can scoop it loosely into a ball or oval. * Exported from MasterCook * Oriental Fried Rice Recipe By :Light Cooking Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Oriental Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups cooked brown rice -- cold 1/2 cup slivered cooked roast pork 1/2 cup finely chopped celery 1/2 cup fresh bean sprouts 1/3 cup sliced green onions 1 egg -- beaten 1/2 teaspoon black pepper 2 tablespoons soy sauce Combine rice, pork, celery, bean sprouts, onions and egg in large skillet coated with nonstick cooking spray. Cook, stirring, 3 minutes over high heat. Add pepper and soy sauce. Cook, stirring, 1 minute longer. >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : Calories: 161.8 (22% from fat) Fat: 3.9g cholesterol: 40mg Carbohydrate: 24.9g Fiber: 2.2g Sodium: 370mg * Exported from MasterCook * Oven Drying Onions Recipe By :ONIONS: A COUNTRY GARDEN COOKBOOK Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- sweet onions -- peeled ABOUT: Home-dried onions are ...typically sweeter and more concentrated. Dried onions impart a unique sweet, deep flavor to soups or stews. Or chop them and use as an interesting garnish for salads. DRYING: When drying onions, use the sweetest, most pungent onions available for the most flavorful results. To dry onions in the oven, peel and then cut into slices 1/4 inch thick. Arrange on a rack on a baking sheet or roasting pan and place in an oven preheated to 150F. Store in the oven, undisturbed, for approximately 3 hours, or until the onions are brittle. ONIONS: A COUNTRY GARDEN COOKBOOK, Jesse Ziff Cool (1995: Collins) >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oven Roasted Sweet Plantains Recipe By :Jay Solomon, THE GLOBAL VEGETARIAN Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large ripe plantains -- (2 to 3) 1/4 teaspoon nutmeg or allspice or cinnamon Preheat oven to 400F. Cut off the tips of the plantains. Place the plantains, skin and on, on a baking sheet and bake for 15 to 20 minutes, until the skin is charred and puffy. Take the plantains out of the oven and let cool for a few minutes. Slice the plantains down the center lengthwise and peel back the skin. Cut the plantains in half widthwise, sprinkle with nutmeg and transfer to serving plates. TIP: To ripen green plantains, set them out at room temperature for 5 to 7 days. Storing them in a paper bag will speed up the process. Do not refrigerate. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : PLANTAINS are often fried, but roasting them is a healthful alternative. Green plantains ripen to yellow and develop black patches. * Exported from MasterCook * Parmesan Sweet Potatoes And Pasta Recipe By :Veggie Life Serving Size : 3 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Sweet Potatoes & Yams Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large sweet potato 2 tablespoons light brown sugar 2 teaspoons olive oil 2 teaspoons margarine 1 tablespoon water 1 tablespoon grated parmesan cheese 6 ounces spinach pasta, fresh 1. Prick the sweet potato in several places, place on a paper towel, and microwave until tender, 8 to 9 minutes, turning half-way through cooking time. Let stand until cool enough to handle, then slip off skin. 2. Put a large pot of water on to boil. Pre-heat broiler and spray, or lightly oil, a baking sheet. Cut potato crosswise into 1/2 inch slices and place on prepared sheet. 3. In a small saucepan, combine sugar, oil, butter and water. Cook over medium heat, stirring constantly, until sauce is smooth and bubbly, about 2 minutes. Reserve about 2 tablespoons of sauce. Brush remaining sauce over potato slices, sprinkle with Parmesan cheese, and broil until slightly browned, 1 to 2 minutes. 4. Cook fettuccine according to package directions, drain well, and toss with reserved sauce. Mound pasta on serving plates and top with potato slices. >From: "Lisa Whittington" - - - - - - - - - - - - - - - - - - - NOTES : Calories: 289.7 (23% from fat) Fat: 7.4g Cholesterol: 43mg Carbohydrate: 48.2g Fiber: 1.1g Sodium: 92mg * Exported from MasterCook * Pasta Salad #9 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 oz spaghetti -- cooked and rinsed in cold water 1 cucumber -- diced 1 tomatoes -- diced (1 to 2) 2 carrots -- sliced -- (peeled if you like) broccoli flowerets -- (any other raw or blanched vegetable of your choosing) Salad dressing of your choice Mix spaghetti and veggies, and pour on dressing. Chill for an hour or two, and serve with fresh ground pepper and a sprinkle of parmesan(optional). This keeps well for several days, and is great pot luck or picnic fare. We always take a big container of it on camping trips for a quick no-cook meal. >From: jneger@juno.com (Nicki A Eger) - - - - - - - - - - - - - - - - - - - NOTES : Here's quick pasta salad recipe-formerly made with regular Kraft Zesty Italian Dressing, but I would substitute your favorite fat-free or low fat dressing. We like Ken's Lite Caesar. * Exported from MasterCook * Peach Frozen Yogurt Recipe By :Sunset Magazine, August 1998 Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups peaches -- coarsely chopped 2/3 cup sugar 24 ounces lowfat peach yogurt -- (3 containers) 2 tablespoons lemon juice 2 teaspoons vanilla Makes 1 quart. In a bowl, use a potato masher or fork to finely crush peaches with sugar. Add yogurt, lemon juice, and vanilla, and mix well. Nest bowl in ice water and stir often until mixture is cold, about 5 minutes. Pour yogurt mixture into an ice cream maker. Freeze as directed by your ice cream maker until the mixture is firm enough to scoop. Serve softly frozen, or place in freezer until hard. >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Peas And Cauliflower In Spicy Yellow Yogurt Sauce Recipe By :Sally and Martin Stone, The Instant Bean, p. 218 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 small cauliflower head -- broken into florets -- (1 1/2 pounds) 3 cups water 1 tablespoon salt -- or to taste 1 cup frozen peas -- tiny 2 cups plain low-fat yogurt 1 large garlic clove -- finely minced 1/2 teaspoon ground turmeric 1/2 teaspoon ground cumin 1/2 teaspoon freshly ground black pepper 1/8 teaspoon cayenne pepper -- or more to taste 1. In a large pot over high heat, bring the water with 2 teaspoons of the salt to a boil, drop in the cauliflower florets and the frozen tiny peas, return to a boil, and cook for only 2 minutes. Drain in a colander and run under cold water to stop the cooking and cool. Let the vegetables drain in the colander while you prepare the dressing. 2. In a serving bowl, whisk together the remaining ingredients, whisking until the mixture is creamy. Fold in the vegetables gently to coat. Serve immediately or cover with plastic wrap and refrigerate for up to 4 hours, lightly tossing again before serving. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve as a side dish or as a light lunch. * Exported from MasterCook * Perfect Poppy Seed Bread Recipe By :The New Complete Book of Bread Machine Baking Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 1 Pound Loaf (8-10 Servings) 3/4 cup Water -- Plus 1 Tablespoon 1 tablespoon Canola Oil 1 Tsp Salt 1 cup Whole Wheat Flour -- (5.4 Ounces) 1 cup Flour, Unbleached -- (5.2 Ounces) 1 1/2 tablespoon Gluten Flour 2 Tsp Lemon Peel -- Grated 2 tablespoon Poppy Seeds 1 tablespoon Powdered Whey 2 Tsp Active Dry Yeast --- -- 1 1/2 Pounds Loaf (12-14 Servings) 1 1/4 cup Water 1 1/2 tablespoon Canola Oil 1 1/2 Tsp Salt 1 1/2 cup Whole Wheat Flour -- (8.1 Ounces) 1 1/2 cup Flour, Unbleached -- (7.8 Ounces) 2 tablespoon Gluten Flour 1 tablespoon Lemon Peel -- Grated 3 tablespoon Poppy Seeds 1 1/2 tablespoon Powdered Whey 2 1/2 Tsp Active Dry Yeast Put the ingredients in the bread pan in the order listed, or in the reverse order if the manual for your machine calls for dry ingredients first and liquids last. Select Basic Wheat Cycle, Light Setting (or the equivalent setting for your machine). Push Start. Nutrient Analysis per Serving: Calories: 106 Carbohydrates: 23 Protein: 5 Fat: 1 Fiber: 3 >From: Angie Phillips - - - - - - - - - - - - - - - - - - -