* Exported from MasterCook * "A" Cooking Terms Part 1 Recipe By :THE FOOD LOVER'S COMPANION, 2nd ed, Herbst Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** (c)Copyright Barron's Educational Services, Inc. 1995 based on THE FOOD LOVER'S COMPANION, 2nd edition, by Sharon Tyler Herbst. a point ah PWAH 1. The French term used for food cooked just to the perfect point of doneness. 2. When referring to meat, a point means that a steak is cooked rare. ********* acidulated water a-SIHD-yoo-lay-ted Water to which a small amount of vinegar, lemon or lime juice has been added. It's used as a soak to prevent discoloration of some fruits and vegetables (such as apples and artichokes) that darken quickly when their cut surfaces are exposed to air. It can also be used as a cooking medium. ********** age aged To let food get older under controlled conditions in order to improve flavor or texture or both. 1. Aged meat has been stored 3 to 6 weeks at an optimal temperature of 34F to 38F and in low humidity. During this time it undergoes an enzymatic change that intensifies flavor, deepens color and tenderizes by softening some of the connective tissue. The longer meat is aged, the more quickly it will cook. The cryovac method of aging involves vacuum packing the meat with a vapor- and moistureproof film so the so-called aging takes place in transit from slaughterhouse to the consumer's home. 2. Aging cheese refers to storing it in a temperature-controlled area until it develops the desired texture and flavor. 3. Wine is aged both in the barrel and in the bottle. Generally, red wines benefit from long bottle-aging more than white wines. ********* aigre-doux ay-greh-DOO The French term for the combined flavors of sour (aigre) and sweet (doux). An aigre-doux sauce might contain both vinegar and sugar. ********** al dente al-DEN-tay An Italian phrase meaning "to the tooth," used to describe pasta or other food that is cooked only until it offers a slight resistance when bitten into, but which is not soft or overdone. ********** al forno ahl FOHR-noh Italian for "baked" or "roasted." ******** alginic acid; algin al-JIHN-ihk A thick, jellylike substance obtained from SEAWEED. Alginic acid is used as a stabilizer and thickener in a wide variety of commercially processed foods such as ice creams, puddings, flavored milk drinks, pie fillings, soups and syrups. ************ alkali AL-kah-li Alkalis counterbalance and neutralize ACIDS. In cooking, the most common alkali used is bicarbonate of soda, commonly known as BAKING SODA. Adding baking soda to the water when cooking green vegetables helps maintain their bright color because it neutralizes the natural acid in the vegetables. Unfortunately, it also destroys some of the vegetable's vitamins. Baking soda is used as a LEAVENER in baked goods where it neutralizes acid ingredients (such as molasses, buttermilk and honey) and produces tender breads, cakes, and so on. ********** ammonium bicarbonate ah-MOH-nee-uhm by-KAR-boh-nayt This LEAVENER is the precursor of today's baking powder and baking soda. It's still called for in some European baking recipes, mainly for cookies. It can be purchased in drugstores but must be ground to a powder before using. Also known as hartshorn, carbonate of ammonia and powdered baking ammonia. ************ ancienne, a l' ah lawn-SYAN French for "in the old style," describing a traditional preparation method (usually for beef) of braising, then simmering. ********* andalouse, a l' ahn-dah-LOOZ A French term describing dishes using tomatoes, pimientos and sometimes rice PILAF or sausage. Andalouse sauce refers to mayonnaise mixed with tomato puree and pimiento. ********* anglaise, a l' ahn-GLEHZ French for "in the English style," meaning food that is simply poached or boiled. The term can also be used for food that has been coated in bread crumbs and fried. ********* animal fat Any fat (such as BUTTER, SUET or LARD) that comes from an animal. Because they are almost entirely saturated, animal fats are not recommended for people on lowfat or low-cholesterol diets. See also FATS AND OILS. ********* antioxidants Substances that inhibit oxidation in plant and animal cells. Culinarily, antioxidants help prevent food from becoming rancid or discolored. In the body, many scientists believe that antioxidants may contribute to reducing cancer and heart disease. Ascorbic acid (vitamin C), which is easily obtained from citrus fruits, is a well known natural antioxidant, as is vitamin E, which is plentiful in seeds and nuts. Antioxidants are also abundant in CRUCIFEROUS VEGETABLES such as broccoli and Brussels sprouts. ********* appetizer Any small, bite-size food served before a meal to whet and excite the palate. Used synonymously with the term HORS D'OEUVRE, though this term more aptly describes finger food, whereas appetizer can also apply to a first course served at table. ********** - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * "A" Cooking Terms Part 2 Recipe By :THE FOOD LOVER'S COMPANION, 2nd ed, Herbst Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** aquaculture AH-kwah-kuhl-tcher The cultivation of fish, shellfish or aquatic plants (such as SEAWEED) in natural or controlled marine or freshwater environments. Even though aquaculture began eons ago with the ancient Greeks, it wasn't until the 1980s that the practice finally began to expand rapidly. Aquaculture "farms" take on a variety of forms including huge tanks, freshwater ponds, and shallow- or deep-water marine environments. Today, the farming and harvesting of fish and shellfish is a multimillion-dollar business. Among the most popular denizens of the deep that are farmed are BIVALVE like OYSTERS, CLAM and MUSSEL; CRUSTACEAN like CRAYFISH, LOBSTER and SHRIMP; and FISH like CATFISH, SALMON, TROUT and TILAPIA. See also HYDROPONICS. ******** aromatic n. Any of various plants, herbs and spices (such as bay leaf, ginger or parsley) that impart a lively fragrance and flavor to food and drink. ********** arrowroot The starchy product of a tropical tuber of the same name. The rootstalks are dried and ground into a very fine powder. Arrowroot is used as a thickening agent for puddings, sauces and other cooked foods, and is more easily digested than wheat flour. Its thickening power is about twice that of wheat flour. Arrowroot is absolutely tasteless and becomes clear when cooked. Unlike cornstarch, it doesn't impart a chalky taste when undercooked. It should be mixed with a cold liquid before being heated or added to hot mixtures. Some English and early American cookie recipes call for arrowroot flour, which is the same product. Arrowroot can be found in supermarkets, health-food stores and Asian markets. ******** artificial sweeteners This category of nonnutritive, high-intensity sugar substitutes includes ASPARTAME, ACESULFAME-K and SACCHARIN. Two sweeteners undergoing FDA approval at this writing are ALITAME and SUCRALOSE. Cyclamate lost its FDA approval in 1970. Numerous new sweeteners are in various stages of development or review. Most of these are from two groups: the fructo-oligosaccharides (FO) and the L-sugars. ********* ascorbic acid as-KOHR-bihk The scientific name for vitamin C, ascorbic acid is sold for home use to prevent browning of vegetables and fruits. It's used in commercial preparations as an ANTIOXIDANT. ********* aseptic packaging uh-SEHP-tihk; a-SEHP-tihk A system of packaging food and drink products so the contents are exposed to a minimal amount of air; such products are typically vacuum-packed. Because oxygen is the major contributor to spoilage in most foods, aseptic packaging can retain a product's freshness for several months, even years. Milk, juices, chopped tomatoes and even inexpensive wines are packaged aseptically in plastic bags within cartons or boxes. The bags collapse as the contents are poured out, keeping the remaining food or drink relatively free of air contamination. ******** aspartame ah-SPAHR-taym; AS-pahr-taym An ARTIFICIAL SWEETENER that's 180-200 times sweeter than sugar. It's synthesized from two amino acids(aspartic acid and phenylalanine), the building blocks of protein, and contains about 4 calories per gram. Regular aspartame breaks down and loses its sweetness when heated but is excellentfor sweetening cold dishes. A new encapsulated (and therefore heat-stable) form of this sweetener has been developed especially for baking. At this writing, however, it's not available to consumers. See also ACESULFAME-K; ALITAME; SACCHARIN; SUCRALOSE. ******** assaisonne ah-say-zoh-NAY French for "seasoned" or "seasoned with." ********* au jus oh-ZHOO A French phrase describing meat served with its own natural juices, commonly used with beef. See also JUS. ******* au lait oh-LAY French for "with milk," referring to foods or beverages served or prepared with milk, as in CAFE AU LAIT. ******* au naturel oh-nah-teur-EHL The French term for food served in its natural state-not cooked or altered in any way. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * "B" Cooking Terms Part 1 Recipe By :THE FOOD LOVER'S COMPANION, 2nd ed, Herbst Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** "B" Cooking Terms Part 1 (c)Copyright Barron's Educational Services, Inc. 1995 based on THE FOOD LOVER'S COMPANION, 2nd edition, by Sharon Tyler Herbst. bake blind An English term for baking a pastry shell before it is filled. The shell is usually pricked all over with a fork to prevent it from blistering and rising. Sometimes it's lined with foil or PARCHMENT PAPER, then filled with dried beans or rice, or metal or ceramic PIE WEIGHTS. The French sometimes fill the shell with clean round pebbles. The weights and foil or parchment paper should be removed a few minutes before the baking time is over to allow the crust to brown evenly. ******* baking stone A heavy, thick, round or rectangular plate of light brown stone used to duplicate the baking qualities of the brick floors of some commercial bread and pizza ovens. A baking stone should be placed on the lowest oven shelf and preheated with the oven. The item to be baked is then placed directly on the baking stone in the oven. Dough-filled pans or baking sheets may be placed on the stone for a crisper, browner crust. When not in use, the stone can be left in the oven. Baking tiles, which are usually less expensive than baking stones, are thick, unglazed quarry tiles 8 to 12 inches square. Look for high-fired tiles, which do not crack as readily as low-fired tiles. Also available are sets of eight small, 8- by 4-inch clay tiles that come on an aluminum tray for ease in handling. ******* baking ammonia, powdered see AMMONIUM BICARBONATE ******* baking powder A LEAVENER containing a combination of baking soda, an acid (such as CREAM OF TARTAR) and a moisture-absorber (such as cornstarch). When mixed with liquid, baking powder releases carbon dioxide gas bubbles that cause a bread or cake to rise. There are three basic kinds of baking powder. The most common is double-acting, which releases some gas when it becomes wet and the rest when exposed to oven heat. Single-acting tartrate and phosphate baking powders (hard to find in most American markets because of the popularity of double-acting baking powder) release their gases as soon as they're moistened. Because it's perishable, baking powder should be kept in a cool, dry place. Always check the date on the bottom of a baking-powder can before purchasing it. To test if a baking powder still packs a punch, combine 1 teaspoon of it with 1/3 cup hot water. If it bubbles enthusiastically, it's fine. ******** baking sheet A flat, rigid sheet of metal on which cookies, breads, biscuits, etc. are baked. It usually has one or more turned-up sides for ease in handling. Shiny, heavy-gauge aluminum baking sheets are good heat conductors and will produce evenly baked and browned goods. Dark sheets absorb heat and should be used only for items on which a dark, crisp exterior is desired. Insulated baking sheets (two sheets of aluminum with an air space sealed between them) are good for soft cookies or bread crusts, but many baked goods will not get crisp on them. Cookies and breadstuffs may burn on lightweight baking sheets. To alleviate this problem, place one lightweight sheet on top of another for added insulation. For even heat circulation, baking sheets should be at least 2 inches smaller all around than the interior of the oven. ******** baking soda Also known as bicarbonate of soda, baking soda is used as a LEAVENER in baked goods. When combined with an acid ingredient such as buttermilk, yogurt or molasses, baking soda produces carbon dioxide gas bubbles, thereby causing a dough or batter to rise. Because it reacts immediately when moistened, it should always be mixed with the other dry ingredients before adding any liquid; the resulting batter should be placed in the oven immediately. At one time, baking soda was used in the cooking water of green vegetables to preserve their color. That practice was discontinued, however, when it was discovered that baking soda destroys the vitamin C content of vegetables. ******* ballotine; ballottine bal-loh-TEEN Meat, fish or fowl that has been boned, stuffed, rolled and tied in the shape of a bundle. It is then braised or roasted and is normally served hot but can be served cold. Often confused with GALANTINE, which is poached and served cold. ******** banneton BAN-tahn A French, cloth-lined woven basket in which bread is allowed to rise before being baked. ******* barbecue; barbeque n. 1. Commonly referred to as a GRILL, a barbecue is generally a brazier fitted with a grill and sometimes a spit. The brazier can range anywhere from a simple firebowl, which uses hot coals as heat, to an elaborate electric barbecue. 2. Food (usually meat) that has been cooked using a barbecue method. 3. A term used in the United States for an informal style of outdoor entertaining where barbecued food is served. v. A method of cooking by which meat, poultry or fish (either whole or in pieces) or other food is covered and slowly cooked in a pit or on a spit, using hot coals or hardwood as a heat source. The food is basted, usually with a highly seasoned sauce, to keep it moist. South Carolina and Texas boast two of the most famous American regional barbecue styles. ******** bard To tie fat, such as bacon or fatback, around lean meats or fowl to prevent their drying out during roasting. Barding is necessary only when natural fat is absent. The barding fat bastes the meat while it cooks, thereby keeping it moist and adding flavor. The fat is removed a few minutes before the meat is done to allow the meat to brown. ******** barquette bahr-KEHT A boat-shaped pastry shell that can contain a savory filling (when served as an appetizer) or a sweet filling (for a dessert). ********* baste To spoon or brush food as it cooks with melted butter or other fat, meat drippings or liquid such as stock. A bulb baster can also be used to drizzle the liquid over the food. In addition to adding flavor and color, basting keeps meats and other foods from drying out. Fatty roasts, when cooked fat side up, do not need basting. ******* beurre compose BURR com-poh-ZAY The French term for "COMPOUND BUTTER." ******** beurre manie burr mahn-YAY French for "kneaded butter," beurre manie is a paste made of softened butter and flour (usually in equal parts) that is used to thicken sauces. ******** beurre noir burr NWAR A French term meaning "black butter," referring to butter cooked over low heat until dark brown (not black). Beurre noir is usually flavored with vinegar or lemon juice, capers and parsley and served with eggs, fish, brains and some vegetables. ******** beurre noisette burr nwah-ZEHT The French term for "brown butter," referring to butter cooked to a light hazelnut (noisette) color. It's prepared in the same manner as BEURRE NOIR. ******* biotechnology; bioengineered foods Very basically, food-related biotechnology is the process by which a specific gene or group of genes with desirable traits are removed from the DNA of one plant or animal cell and spliced into that of another. Such beneficial genes might come from animals, (friendly) bacteria, fish, insects, plants and even humans. In some instances, genes that create problems (such as the natural softening of a tomato) are simply removed and not replaced. Tomatoes, for example, are generally picked green and gas-ripened later because, during shipping, they would become soft, bruised and unmarketable. A bioengineered tomato, however, can be picked ripe and shipped without softening. The objective of food biotechnology is to develop insect- and disease-resistant, shipping- and shelf-stable foods with improved appearance, texture and flavor. Additionally, biotechnology advocates say that the process will produce plants that are resistant to adverse weather conditions such as drought and frost, thereby increasing food production in previously prohibitive climate and soil conditions. They also envision increasing nutrient levels and decreasing pesticide usage through biotechnology. On the other hand, critics argue that, because biotechnology is producing new foods not previously consumed by humans, the changes and potential risks relating to such things as toxins, allergens and reduced nutrients are unpredictable. They also worry that, because genetically altered foods are not required to be labeled, people with religious or lifestyle dietary restrictions might unintentionally consume prohibited foods. In answer to such concerns, the FDA has issued the following evaluation guidelines by which a bioengineered food will be judged for approval: 1. Has the concentration of a plant's naturally occurring toxicant increased? 2. Has an allergic element not commonly found in the plant been introduced? 3. Have the levels of important nutrients changed? 4. Have accepted, established scientific practices been followed? 5. What are the effects on the environment? ********* blackened A cooking technique made famous by New Orleans's chef Paul Prudhomme by which meat or fish is cooked in a cast-iron skillet that's been heated until almost red hot. Prudhomme's original specialty was blackened redfish. The food is customarily rubbed with a CAJUN spice mixture before being cooked. The extra hot skillet combined with the seasoning rub gives food an extra crispy crust. ******** blanc BLAHN French for "white," as in BEURRE BLANC, which means "white butter." ******** blanch 1. To plunge food (usually vegetables and fruits) into boiling water briefly, then into cold water to stop the cooking process. Blanching is used to firm the flesh, to loosen skins (as with peaches and tomatoes) and to heighten and set color and flavor (as with vegetables before freezing). See also PARBOIL. 2. This term also refers to the horticultural technique whereby the leaves of plants are whitened or prevented from becoming green by growing them in complete darkness. It's this labor-intensive process that makes Belgian ENDIVE so expensive. ********* - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * "B" Cooking Terms Part 2 Recipe By :THE FOOD LOVER'S COMPANION, 2nd ed, Herbst Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** blanquette blahn-KEHT A rich, creamy stew made with veal, chicken or lamb, button mushrooms and small white onions. The name comes from the French word blanc, meaning "white." ********* blender A small electrical appliance that uses short rotating blades to chop, blend, puree and liquefy foods. Because blender containers are tall and narrow, air is not incorporated into the food so this appliance will not "whip" foods such as egg whites and cream. Blenders can be used for making soups, purees, sauces, milkshakes and other drinks, as well as for chopping small amounts of foods such as bread crumbs and herbs. See also IMMERSION BLENDER. ******** bleu BLUEH A French term used for a steak cooked so rare that it is barely warmed through. A POINT is the next step, which means the steak is cooked rare. ********* bloom 1. Pale gray streaks and blotches that appear on the surface of chocolate. Bloom is a result of COCOA BUTTER forming crystals on the chocolate, usually caused by the chocolate being stored in too warm an environment. see also CHOCOLATE. 2. The pale gray film found on the skin of fruits such as grapes and plums. Fruit bloom is simply nature's waterproofing and completely harmless. 3. A natural, invisible, protective coating found on eggshells. This covering is washed off when USDA-graded eggs are sanitized; producers then replace it with a thin film of mineral oil. ********** boil "Bring to a boil" refers to heating a liquid until bubbles break the surface (212F for water at sea level). The term also means to cook food in a boiling liquid. A "full rolling boil" is one that cannot be dissipated by stirring. See also HIGH-ALTITUDE COOKING AND BAKING. ******** bombe; bombe glacee BAHM; bahm glah-SAY A frozen dessert consisting of layers of ice cream or sherbet. The ice cream is softened and spread, one layer at a time, in a mold. Each layer is hardened before the next one is added. The center of a bombe is often custard laced with fruit. After it's frozen solid, the bombe is unmolded and often served with a dessert sauce. The original bombe molds were spherical; however, any shape mold may be used today. ********* bon appetit boh nah-pay-TEE A French phrase with any of various meanings related to having a good (bon) appetite (appetit) such as "have a good meal," (I wish you a) "hearty appetite" or "enjoy your meal." Bon appetit has long been Julia Child's television sign-off. ******** bonne femme, a la bohn FEHM; bohn FAM Literally translated as "good wife," the term bonne femme describes food prepared in an uncomplicated, homey manner. Sole bonne femme is a simply poached fish served with a sauce of white wine and lemon juice, and often garnished with small onions and mushrooms. ******** bonne-bouche bahn-BOOSH French for "tasty little bite," referring to any of various small enticements such as a snack, tidbit or HORS D'OEUVRE. ******* bouchee boo-SHAY The French word for "mouthful," a bouchee is a small PUFF PASTRY shell filled with various savory preparations such as creamed seafood. ********** bouillon BOOL-yahn Any broth made by cooking vegetables, poultry, meat or fish in water. The liquid that is strained off after cooking is the bouillon, which can form the base for soups and sauces. ********* boule BOOL French for "ball," referring culinarily to a round loaf of white bread. Also called miche. ******** bouquet garni boo-KAY gahr-NEE A bunch of herbs (the classic trio being parsley, thyme and bay leaf) that are either tied together or placed in a CHEESECLOTH bag and used to flavor soups, stews and broths. Tying or bagging the herbs allows for their easy removal before the dish is served. ******** bourguignonne, a la boor-gee-NYON The French term for "as prepared in Burgundy," one of France's most famous gastronomic regions. Meat (usually beef, as in boeuf bourguignonne) is braised in red wine and usually garnished with small mushrooms and white onions. For information on fondue bourguignonne see listing for fondue. ******** braise BRAYZ A cooking method by which food (usually meat or vegetables) is first browned in fat, then cooked, tightly covered, in a small amount of liquid at low heat for a lengthy period of time. The long, slow cooking develops flavor and tenderizes foods by gently breaking down their fibers. Braising can be done on top of the range or in the oven. A tight-fitting lid is very important to prevent the liquid from evaporating. ********* bran The outer layer of grains (such as wheat or oats) that is removed during milling. Bran is a good source of carbohydrates, calcium, phosphorus and fiber. It's found in cereals and baked goods and can be purchased at health-food stores and most supermarkets. ******** brine A strong solution of water and salt used for pickling or preserving foods. A sweetener such as sugar or molasses is sometimes added to brine. ******** brodo BROH-doh The Italian word for "broth." ******* broth A liquid resulting from cooking vegetables, meat or fish in water. The term is sometimes used synonymously with bouillon. ********* brown To cook quickly over high heat, causing the surface of the food to turn brown while the interior stays moist. This method not only gives food an appetizing color, but also a rich flavor. Browning is usually done on top of the stove, but may also be achieved under a broiling unit. ******* brown sauce Known in France as espagnole sauce, brown sauce is used as a base for dozens of other sauces. It's traditionally made of a rich meat stock, a MIREPOIX of browned vegetables, a brown ROUX, herbs and sometimes tomato paste. See also SAUCE. *********** bruise BROOZ In cooking, to partially crush an ingredient in order to release its flavor. Bruising a garlic clove with the flat side of a knife crushes without cutting it. ******* brule broo-LAY The French word for "burned," as in CREME BRULEE. ******** brunch A combination of breakfast and lunch, usually eaten sometime between 11 A.M. and 3 P.M. Sunday brunch has become quite popular both for home entertaining and in restaurants. Though brunch is thought of as an American tradition, H. L. Mencken tells us that it was popular in England around 1900 . . . long before it reached the United States. ******** brunoise broo-NWAHZ A mixture of vegetables that have been finely diced or shredded, then cooked slowly in butter. The brunoise is then used to flavor soups and sauces. ******* brush To apply a liquid (such as melted butter or a glaze) with a pastry (or basting) brush to the surface of food such as meat or bread. ******* buffet Culinarily, a buffet is a meal where guests serve themselves from a variety of dishes set out on a table or sideboard. ******** Bundt pan BUHNT Originally the trademark name of a TUBE PAN with fluted sides, "Bundt pan" is now the general name of any of that style of cake pan. To prevent a cake from sticking to this pan, it's extremely important that all the creases of the fluted sides are well greased before pouring in a batter. ******** butter substitute Synthesized substances created to replace fat in a variety of foods. To date, the Food and Drug Administration (FDA) has only approved two of these substitutes-Simplesse and Leanesse. Simplesse, manufactured by NutraSweet, is composed of milk protein and egg whites. This all-natural fat substitute is very low in calories and cholesterol free. It's used in a variety of foods including frozen dairy products, yogurt, cheese spreads and salad dressings. Leanesse, a ConAgra product, is made from oat flour (Oatrim) through a heating-and-cooling process that produces a flavorless gel that imitates the texture of fat. It's used in foods such as frozen dinners and energy bars. Yet to receive FDA approval is the much-touted Procter & Gamble product, Olestra. This no-calorie, sucrose-polyester fat substitute is a composition of sugar and fatty acids, embodied in a molecule so large that it moves right through the human system without a trace. Olestra contributes the same cooking benefits (such as crispy French fries) and flavor as fat, but without the associated risks. Although it was discovered in 1968 and has a decade-old petition filed with the FDA for use (in shortening, oils and snacks), Procter & Gamble still awaits approval for this landmark food additive that could change the way America eats (or certainly the way it gains weight). See also FATS AND OILS. ********** butterfly In cooking, to split a food (such as shrimp) down the center, cutting almost but not completely through. The two halves are then opened flat to resemble a butterfly shape. ******* butyric acid byoo-TIHR-ihk Found chiefly in butter, this natural acid not only produces butter's distinctive flavor but also causes the rancid smell in spoiled butter. Butyric acid, also called butanoic acid, is also found in some fruits and is produced synthetically to be used as a flavoring agent in various food products. ********* From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * 3-Bean Chili Recipe By :Jenny Herl Serving Size : 8 Preparation Time :0:00 Categories : Chilis Eat-LF Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cups red beans 1 cups pinto beans 1 cups anasazi beans 2 cups tomato juice 5 cups tomatoes -- peeled and quartered 1 med onion -- chopped 1 med green pepper -- chopped 2 cloves garlic -- minced 4 oz green chiles -- canned, diced 2 med carrots -- grated 30 oz canned hominy -- drained 1 1/2 tbsp chili powder -- or to taste 2 tsp cumin -- ground 1/2 tsp salt 1 tsp oregano Rinse beans and soak overnight, or for several hours. Drain, cover with water to about 1 inch over the beans, bring to a boil, and simmer, covered for about 45 minutes or so until beans are tender. Peel tomatoes, put in large saucepan with juice, and bring to a boil. Reduce heat and simmer for 30 minutes or so. Crush. Add beans and cooking liquid and rest of ingredients. Bring to a boil, and simmer 45 min to 1 hour. From Jenny Herl - - - - - - - - - - - - - - - - - - - NOTES : So here's what I fixed for supper tonight, served with cornbread. It made a large pot and should give the two of us about 2 1/2 more meals. I fixed some instant pistachio pudding for dessert. I'm a little iffy on the exact amount of tomatoes used. I didn't measure them very well, and could have actually used a cup or so more. It was not particularly spicy. My husband added several dashes of Tabasco at the table. * Exported from MasterCook * About "Staying Sober At The Salad Bar" Recipe By :Karen A. Levin: Salads Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- salad greens nuts and seeds low fat cheese oil-free or drained beans white meat light dressing PILE ON THE GREENS, REDS, AND YELLOWS. Remember that colorful vegetables pack the most cancer-fighting phytochemicals, so go for variety. When you can, choose romaine lettuce over iceberg. SPRINKLE ON NUTS AND SEEDS. Yes, they're high in fat, but they're rich in heart healthy vitamin E and fiber. Just don't overdo it. Two tablespoons of sunflower seeds come with 95 calories. PICK FETA OR COTTAGE CHEESE OVER JACK OR CHEDDAR. The crumbly cheeses have 30 to 90 percent less fat. And when cheese is part of the ensemble, lighten up elsewhere. LOOK FOR AN OILY SHEEN ON BEANS, OLIVES, AND MUSHROOMS. It's your clue that they've been steeped in vegetable oil. When in doubt -- it can be hard with red beans and garbanzos -- ask if they've been marinated. SCOUT OUT THE WHITE MEAT. Shredded roast turkey and chicken sound light but the dark portions can be as fatty as cuts of beef and pork. You want the breast only, either roasted or smoked. WATCH OUT FOR POTATO, PASTA, AND CHICKEN SALADS. A skimpy half cup of a typical potato salad adds 180 calories. (It's all that mayonnaise.) If you want something starchy, ask for a wheat roll or slice of bread. DRESS LIGHTLY. Many salad bars offer low-fat or nonfat versions of ranch, honey mustard, Italian, and even caesar dressings. Plain oil and vinegar is a fine choice, too, if you bear in mind that a tablespoon of olive oil has 120 calories. EXAMPLE -- Here's how good intentions go bad: You start with a mound of greens. Add some croutons, a scattering of cheddar, a handful of olives, and a ladle of vinaigrette to, and a scoop of potato salad on the side. You just built yourself a meal that nears 700 calories. Consider these lighter options; they provide plenty of flavor and variety for less than half the calories and fat. ZORBA'S PASSION - Spinach (2 cups), tomato slices (4), red onion slices (1/4 cup), garbanzo beans (1/4 cup), feta cheese (1/4 cup), olives (3), nonfat ranch dressing (3 tablespoons). 295 calories, 10 grams of fat. LA PROVENCALE - Romaine lettuce (2 cups), green beans (1/2 cup), sliced cucumbers and carrots (1/2 cup each), chopped hard-boiled egg (1 white and yolk), olive oil and wine vinegar (1 tablespoon each). 260 calories, 21 grams of fat THE COUNTERCULTURE - Spinach (1 cup), broccoli, green bell peppers, purple cabbage, sliced raw mushrooms, bean sprouts (3 1/2 cups of vegetables, total), jack cheese (1/4 cup), nonfat honey mustard dressing (3 tablespoons). 250 calories, 10 grams of fat Source: "Health Magazine 2000-03" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Salad by the pound, offered at many markets and lunch emporiums, has become the ultimate convenience meal. The choices are mind-boggling. A small salad bar may have 35 items, a larger one 80. But beware. The mix you pile into that clear plastic box could be clogging your arteries and widening your hips instead of easing your cancer risk and protecting your heart and bones. Try these tips to get the light meal you want. _____ * Exported from MasterCook * About Tofu Recipe By :"Ellen C." Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** "Ellen C." Even though I have several good soy cookbooks that discuss various types of tofu, I was still confused about the differences. I think I understand them now, and thought I'd give a quick run-down for those who are new to tofu. There are two basic types of tofu: regular (sometimes called Chinese tofu) and silken (Japanese tofu). Both are available in regular fat versions (approx 50% CFF) or reduced-fat versions (approx 25% CFF). Personally, I don't notice a difference between the full and low fat versions, so I typically use the lowfat. Both regular and silken tofu come in three varieties: soft, firm, and extra-firm. The firmer the tofu, the less apt it is to fall apart. However, even extra-firm silken tofu is more likely to break up than even firm regular when handled a lot. (IE, in stir fries, you'll need to be very gentle if using silken tofu.) Likewise, soft regular tofu will not get as creamy and smooth as silken. I like the firm and extra-firm regular tofu for things such as baked or broiled tofu slices or "cutlets", in stir-fries or lightly pan-fried. I also prefer to use regular tofu for freezing. Once thawed, and pressed, it readily absorbs a marinade, and has a nice chewy texture. Regular tofu comes in tubs, covered with water. Naysoya tofu is generally available in the produce section of most grocery stores. Silken tofu has a texture similar to a custard. It is ideal in anything pureed, such as smoothies, dressings, dips, mock cheese fillings (ie, in lasagna), etc. The firm and extra-firm silken tofu also work well in dishes such as tofu scramble. It can be sliced and baked, but handle gently. A very commonly found silken tofu is Mori-Nu, which comes in the aseptic packages. It has a long shelf life and doesn't need refrigeration until it's been opened. It is the only tofu that can be eaten right from the package without any cooking. In many grocery stores you can now find savory baked tofu. These products have a nice "chew", and are great for sandwiches, or to toss into things like stir fries, soups, or salads. I like to make my own baked tofu, but it doesn't ever have quite the same texture as the ready-baked ones. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple And Dried Fruit Bread Pudding Recipe By :Lean Italian Meatless Meals, Anne Casale Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups Italian bread -- in 1" cubes 3 cups skim milk 1/2 cup apple juice 4 large golden delicious apples -- peeled, halved, and -- cut in 1/2 inch cubes 1/2 cup raisins 1/2 cup dried apricots -- in 1/2 inch dice 3/4 cup egg beaters(r) 99% egg substitute 2 teaspoons vanilla extract 1 teaspoon cinnamon Let the bread and milk soak for 30 minutes. Heat apple juice with 1/4 cup of the sugar until the sugar is dissolved. Add apples and cook until apples are tender and no liquid is left in bottom of pan. Stir in raisins and apricots and remove from heat. Mix the fruit and bread mixture and cool to room temp. Preheat oven to 325F. Grease a 9 x 13 x 2-inch baking dish. Whisk egg substitute with remaining 1/4 cup sugar, vanilla, and cinnamon. Stir into the apple mixture until well combined. Bake until a knife comes out clean, about 55-60 minutes. Broil the top, until golden, about 1-2 minutes. Serve at room temperature. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Crunch Bars Recipe By :Cooking Light, June 1994, page 97 Serving Size : 24 Preparation Time :0:15 Categories : Cookies & Bars Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups all-purpose flour 1 Cup firmly packed brown sugar 1/4 Cup margarine -- softened 1 Teaspoon baking soda 1 Teaspoon ground cinnamon 1/4 Teaspoon ground nutmeg 1/8 Teaspoon salt 1 Teaspoon vanilla extract 8 Ounces plain low-fat yogurt 1 egg 2 Cups peeled chopped Granny Smith apples Vegetable cooking spray 1/4 Cup chopped walnuts Combine first 3 ingredients in a bowl, beating well at medium speed of an electric mixer. Reserve 2 cups flour mixture, and set aside. Add baking soda and next 3 ingredients to remaining flour mixture; beat well. Add vanilla and next 2 ingredients; beat well. Stir in apple. Press reserved 2 cups flour mixture into the bottom of a 9 x 13 x 2-inch baking pan coated with cooking spray. Sprinkle walnuts over flour mixture. Spread apple mixture over prepared crust. Bake at 350 degrees for 40 minutes or until browned. Cool completely in pan on a wire rack. Yield: 24 servings (serving size: 1 [2-1/4 x 2-1/8-inch] bar). From "judyr@bigfoot.com" - - - - - - - - - - - - - - - - - - - NOTES : Ann Lapinski, of Schenectady, New York, lightened her mother's crunchy dessert recipe and served it to her family. They didn't notice any difference. * Exported from MasterCook * Apple Dessert Pancake Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons Sugar 1 Teaspoon Cinnamon 2 Tablespoons Unsalted Butter 1 1/2 Macintosh Apples -- core/peel/slice 3 Tablespoons Flour 1 Dash Salt 2 Egg Yolks 2 Egg Whites 1/4 Teaspoon Baking Powder 3 Tablespoons Skim Milk 3 Tablespoons Sugar Mix 2 tablespoons sugar and cinnamon. Melt butter in 10" iron skillet. Swirl sugar/cinnamon mixture over all. Arrange apple slices in skillet and cook 5 minutes over low heat. Preheat oven to 400. Mix flour, salt, egg yolks, baking powder, and milk. Beat egg whites with 3 tablespoon sugar until soft peaked. Fold into flour mixture. Pour batter over apple slices and bake 10 minutes. Remove from pan by inverting on plate. From Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Salad And Tofu Honey Cinnamon Dressing Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Salad Dressings Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Granny Smith apples -- sliced 2 Gala apples -- sliced 1/4 cup fresh lemon juice 1 cup water 3 stalks celery -- sliced diagonally 8 ounces canned pineapple tidbits -- drained 1/3 cup walnuts -- coarsely chopped mint sprigs DRESSING: 1 cup plain low-fat yogurt 1/2 cup soft silken tofu 1 tablespoon honey 1 teaspoon ground cinnamon Place sliced apples in mixture of lemon juice and water. Add more water if needed to cover apples. At serving time, drain liquid from apples. Combine apples, celery, pineapple and nuts. For the dressing: Combine yogurt, tofu, honey and cinnamon in a food processor and blend until smooth. Chill. Combine apple mixture with dressing and toss gently. Serve on a bed of fresh greens. Garnish with mint sprigs. Makes 8 servings. Source: "Soy Biotics (http://www.soybiotics.com)" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Saute For Grilled Chicken Recipe By :Healthy Cooking: In Season Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon canola oil -- may be doubled 2 sliced apples, peeled -- cored 1/2 cup apple juice 1/2 cup defatted low-sodium beef broth salt and black pepper -- to taste Heat oil in nonstick skillet. Add apples and saute until soft and lightly browned, 3 to 4 minutes. Remove to a plate. to the skillet add the apple juice and chicken broth. Sprinkle with salt and pepper. Boil until reduced by half. Add sauteed apples, heat through, and serve. Description: "Good with pork and roasted vegetables, too" Source: "Health Magazine 1999-09" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Instead of apple sauce, serve this easy to prepare saute of sliced apples with chicken or pork (and ham), or baked root vegetables and wild rice mix. _____ * Exported from MasterCook * Apple Varieties Recipe By :Vegetarian Times, Oct 2000 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Variety: Flavor/Texture Best Uses: ------------------------------------------------------------------------------- Braeburn Aromatic & sweet; crisp; juicy Raw, salads, pilafs Cortland Sweet-tart; tender Cooking; Sauce;Baking Empire Medium tart to sweet; crisp;juicy Raw, sauce Fuji Sweet, mellow, crisp, juicy Raw, salads Gala Aromatic, full-flavored;crispy,sweet Raw, cooking, salads Golden Delicious Sweet or bland; slightly tender All-purpose Granny Smith Pleasantly tart; juicy; very crisp All-purpose Ida Red Sweet, spicy; crisp Raw, cooking Jonagold Sweet-tart; tender to slightly crisp All-purpose Jonathan Sweet-tart; tender All-purpose Macoun Tart; juicy Raw, salads McIntosh Pleasantly tangy; crisp, juicy Raw, sauce Northern Spy Slightly tart; tender-crisp Raw, baking, esp. pies Red Delicious Sweet; juicy Raw, salads, avoid cooking Rome Beauty Slightly tart to sweet; tender to mealy Cooking, baking, esp. whole Winesap Aromatic,complex,slightly tart;firm All-purpose;excellent for sauce, cider - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Aunt Sukie's Collard Greens Recipe By :Cookin' Southern Vegetarian Style, Ann Jackson p25 Serving Size : 3 Preparation Time :0:00 Categories : Eat-LF Mailing List Tofu Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon toasted sesame oil -- (orig was 2 tbsp) 1 chopped onion -- optional 1/2 pound lowfat tofu -- cubed -- strictly optional if you're very hungry 2 tablespoons tamari soy sauce 1/2 cup dulse -- loosely packed -- and coarsely chopped 1 bunch leftover or partially cooked collards -- or your favorite greens lemon juice -- or rice/Chinese black/balsamic vinegar Heat the oil in a cast-iron skillet. Add the onions, tofu, and tamari. Saute until the onions are soft and the tofu is browned. Put in the dulse and let it all cook a few minutes. Add the cold greens, and barely toss, then cover. This is done when heated through. Served with cornbread or pones to dip the potlikker, this is unbeatable. Also in Heart of the Home, Ann Jackson (1995) p8 - - - - - - - - - - - - - - - - - - - NOTES : If you ever tasted country ham, the dulse will remind you of the intense saltiness of salt pork, so highly recommended by Southerners for cooking in a pot of greens. Note that I, again, reduced the amount of oil. I know 2 tbsp would be way too oily for me. I also think I'd find that much toasted sesame oil overwhelming. * Exported from MasterCook * Australian Chilled Plum Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 quarts water 1 cup sugar 1 stick cinnamon -- crushed 1/2 tsp ground allspice 1/2 tsp ground black pepper 6 cups pitted and sliced red plums -- about 2lbs 1/4 cup cornstarch 1/2 cup cold water 1 cup dry red wine -- chilled 1 cup heavy cream -- whipped thinly sliced plums for garnish In large non-aluminum soup pot, combine first five ingredients. Bring to boil; add plums. Simmer 30minutes; strain thru fine sieve. Discard solids. Mix cornstarch with cold water to make slurry (thin paste). Beat slurry into hot soup, stirring constantly. Continuing to stir, bring soup back to boil, them remove from heat. Chill. Just before serving, stir in wine. Top each serving with spoonful of whipped cream, thinly sliced plums. Makes about six servings. From "J&A Braun" <2brauns@bellsouth.net> - - - - - - - - - - - - - - - - - - - NOTES : I got the following recipe from our local paper...reportedly, it is a traditional soup from the former Austro-Hungarian Empire. The article suggests using the darkest red plums you can find for the richest color. Also, when straining the soup, the less you press the pulp, the clearer your soup will be: * Exported from MasterCook * Baba Ghanoush #2 Recipe By :Low Fat Living, Coopers Serving Size : 1 Preparation Time :0:00 Categories : Dips Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium eggplants -- sliced 2 cloves garlic -- unpeeled 2 tablespoons lemon juice 2 tablespoons olive oil 2 tablespoons fresh minced parsley Salt and freshly ground pepper -- to taste Place eggplant and garlic on a lightly oiled broiler pan or grill. Coat the eggplant very lightly with olive oil cooking spray. Cook for several minutes until the garlic peel is browned. Turn the garlic and cook for a few minutes more, until browned. Remove garlic. Continue cooking eggplant until lightly browned on one side. Turn slices and cook until browned. Remove skin from garlic and eggplant. In a blender or food processor, puree the garlic and eggplant until smooth. As the mixture blends, add the lemon juice, olive oil, parsley and S & P. Taste to adjust seasoning and serve at room temperature. Per 2 tablespoons: 25 calories; 1.5 g. total fat 45% of calories); 1 g. monounsaturated fat; 0.2 g. polyunsaturated fat; 0.2 g. saturated fat; 0.4 g. protein; 3.1 g. carbohydrate; 0 g. dietary fiber; 0 g. cholesterol; 2 mg. sodium From Geograc1@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This is great as an appetizer with crackers or veggies, but I love it with pita bread for a light lunch. Hope I haven't offended the eggplant haters out there, but this might just change your minds. * Exported from MasterCook * Baked Eggplant Omelet (Frocia 'I Mulinciani) /W Lf Tips Recipe By :Gourmet - February 2000 Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large eggplant -- (1 1/2 lb) 2 teaspoons fine sea salt 1 cup olive oil 8 large eggs 1/2 cup grated pecorino romano cheese -- (1 1/2 oz) 4 teaspoons tomato paste 1/4 cup water Peel eggplant and cut lengthwise into 1/8-inch-thick slices. Sprinkle sea salt over slices and arrange in 2 even stacks in a shallow dish. Put a flat dish on top of eggplant and weight with 1-lb can 2 hours. Rinse salt from eggplant under running water and pat slices dry between double layers of paper towel. Preheat oven to 350F. Heat oil in an ovenproof 12-inch heavy skillet over moderately high heat. Saute eggplant in batches of 3 or 4 slices until golden, about 2 minutes per side. Drain as sauteed on brown paper or paper towels. Pour off oil from skillet and wipe, leaving a light coating. Cover bottom of skillet with half of eggplant, overlapping slightly, and make another layer with remaining eggplant. Whisk together eggs and cheese in a bowl and stir together tomato paste and water in another bowl. Heat skillet with eggplant over moderate heat until hot and pour in egg mixture, lifting edges of eggplant so eggs coat bottom of skillet. Cook omelet, uncovered, over low heat, until eggs begin to set around edge, 5 to 7 minutes. Slowly pour tomato mixture in a spiral pattern over surface of omelet, then bake in upper third of oven until eggs are set and pale golden, about 20 minutes. Loosen side and bottom of omelet and slide onto a plate. Serve at room temperature with a few grindings of black pepper. Serves 6 Gourmet - February 2000 typos by Karin Baumgardner 3/15/2000 - - - - - - - - - - - - - - - - - - - NOTES : This delicious rustic omelet's flavors, when it's served at room temperature, are in full flower. Active time: 45 min Start to finish: 3 hr --- Of course, most of us don't fry any more. We use a small amount of oil for flavor, a mist of cooking spray, and the oven or broiler or foreman whenever possible. So I would suggest we omit the oil and bake that eggplant at 375F for 20-25 minutes, turning once. Substitute two egg whites for every other or every third egg for the omelet - and use the oil there for flavor and to give the eggs body. IMHO - the portion should be changed to 8 people. [PatHanneman ] * Exported from MasterCook * Baked French Toast With Apples Recipe By :Weight Watchers Cut the Fat Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Eat-LF Mailing List Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Toast: 2 eggs 1/2 cup skim milk 1 tablespoon firmly packed brown sugar 1 teaspoon firmly packed brown sugar 1 teaspoon cinnamon 4 slices whole wheat bread -- cubed 2 small apples -- pared and diced -- Topping: 3 tablespoons all-purpose flour 2 tablespoons firmly packed brown sugar 2 teaspoons diet margarine 1/8 teaspoon cinnamon Preheat oven to 350F. Spray two 5x3 inch loaf pans with nonstick cooking spray. To make toast, lightly beat eggs. Add milk, brown sugar and cinnamon; stir to blend. Add bread cubes and apples, stirring gently; let stand until bread has absorbed all liquid, 2-3 minutes. To prepare topping, combine flour, brown sugar, margarine and cinnamon with fork. Divide the bread mixture evenly between the prepared loaf pans; sprinkle each evenly with topping. Bake 35-40 minutes, or until golden brown. allow to cool slightly and serve warm. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Tofu Recipe By :Millennium Cookbook, Eric Tucker & John Westerdahl Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound lowfat firm tofu 1/4 cup tamari soy sauce 2 teaspoons maple syrup -- or honey Preheat the oven to 400F. Drain the tofu. Cut the tofu in half and then in thirds along the width to make 6 slices about 1/2 inch thick. Line a baking pan with parchment paper. In a shallow bowl, combine the tamari and maple syrup. Dip the tofu in the marinade and place on the baking pan. Bake for 20 to 30 minutes. Turn the tofu over, brush with any remaining marinade, and bake for 20 minutes, or until caramel brown. Let cool. Store in an airtight container in the refrigerator for up to 4 days. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : This recipe yields tofu with a firm texture and a lacquered skin. It's great for sauteing, smoking, or adding to salads, stews and soups because it will not disintegrate like raw tofu. * Exported from MasterCook * Baked Tofu #2 Recipe By :bmann Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package lowfat tofu mixed herbs and spices or prepared sauce Press 1 package of Mori-Nu lite extra firm by wrapping the tofu in several layers of paper towels to draw out excess moisture. Place the tofu on a plate and put in in the refrigerator. On top of the wrapped tofu, place another place and press it down with something heavy, like a 16 0z. can. Press for one hour or up to 24 hours replacing paper towel if they get to wet. Crumble the pressed tofu into a large bowl. Toss with herbs and spices, and/or prepared sauce. next, spread the seasoned tofu on a non-stick baking sheet. If the tofu is mixed with fresh or dried herbs, spray lightly with cooking spray. If sauce is used do not spray. Bake the tofu in a preheated 400 oven for 25-35 minutes stirring several time during baking, for a crispier tofu, bake at 500 instead of 400. Cajun/creole Sauce: combine 1/4 to 1/2 cup catsup seasoned with chile peppers and a dash of Tabasco. Herbs: Cajun or Creole spice mixture. Serve over white or "dirty rice' topped with spicy tomato sauce. Mexican Sauce 1/4 cup salsa or mole sauce from a jar. Herbs: mexican seasoning blend, dehydrated garlic and onions. Serve in taco shell or flour tortilla with salsa and non-fat sour cream and low-fat cheese. - - - - - - - - - - - - - - - - - - - NOTES : This is the only way I can get my DH to eat tofu. * Exported from MasterCook * Beans And Rice Recipe By :(as modified by Linda Clasby) Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups chicken broth 1 cup rice 1 1/2 teaspoon olive oil 1/2 green bell pepper -- in strips 2 cloves garlic -- crushed/chopped fine 7 ounces red peppers -- roasted/canned 1 can kidney or black beans -- (16 ounces) drained and rinsed 2 Tablespoons vinegar 1 Tablespoon Tabasco sauce 3 Tablespoons fresh chopped cilantro -- (3 to 5) 2 Cups chicken broth & 1 cup rice cooked until absorbed. In 1 & 1/2 teaspoon olive oil (or nonstick sprayed pan) saute: 1/2 green bell pepper in strips 2 cloves garlic crushed/chopped fine Add 7 ounces red peppers roasted/canned & stir 1 can (16 ounces) drained and rinsed kidney or black beans 2 Tablespoons vinegar 1 Tablespoon Tabasco 3-5 Tablespoons fresh chopped cilantro Mix in rice & serve warm From "Linda M. Clasby" - - - - - - - - - - - - - - - - - - - NOTES : The only thing close to a red beans and rice recipe which I seem to have is one which was originally called black beans and rice. A friend gave me the recipe a long time ago and I modified it on the spot as is my natural habit these days, so I don't know exactly how it started out. I don't care for black beans, so I substitute kidney beans...is that what red beans are?? * Exported from MasterCook * Beef And Macaroni Soup Recipe By :Beano Recipe/Bobb1744 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 Ounces extra lean ground sirloin 2 1/2 Cups Lowfat Beef Broth 1 1/2 Teaspoons Italian seasoning 1/4 Teaspoon onion powder 1/8 Teaspoon garlic powder 1/2 Cup elbow macaroni 16 Oz Low Sodium Tomatoes -- Canned,cut up 16 Oz Kidney Beans -- Canned , rinsed and drained In a large saucepan, cook the ground beef over Medium heat until browned, about 5 minutes, stirring occasionally. Drain the beef in a strainer or colander, then transfer to a large plate lined with three layers of paper towels. Blot the beef with additional paper towels. Return the beef to the saucepan. Stir in the broth, Italian seasonings, onion and garlic powders. Cover and bring to a boil. Stir in macaroni. Return to a boil, then reduce the heat. Cover and simmer until the macaroni is just tender, about 8 minutes. Stir in the tomatoes and kidney beans. Return to a boil to heat through. >From: Bobb1744@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Variation: Replace the sirloin with ground turkey. Use any shape pasta spirals, wagon wheels, bow ties, shells, etc. * Exported from MasterCook * Biscuits, Hearty Whole Grain Recipe By : Serving Size : 24 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 Oz Firm silken tofu 1/4 cups Apple juice 1 cups Whole Wheat Flour 1/2 cups Rye flour 1/2 cups Wheat Germ -- toasted 1 Tsp Baking powder 1 Tsp Baking soda 1/4 Tsp Salt -- optional 1/4 Tsp Sesame seeds -- toasted Preheat oven to 450F & oil cookie sheets. Blend tofu until smooth & blend in the apple & lemon juices. Transfer to a medium-sized mixing bowl & set aside. Sift together remaining ingredients, except the sesame seeds. Fold flours & seeds into tofu mixture. Turn out onto a lightly floured board, roll out dough to 1/2" thickness, cut with cookie cutter & bake for 12 minutes. Serve immediately. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 37.4 Total Fat 0.5g Sat Fat 0.1g Carb 6.8g Fiber 1.2g Pro 1.9g Sod 98mg CFF 10.6% * Exported from MasterCook * Bisquick Pear Brunch Cake Recipe By :http://www.bettycrocker.com/recipedb/33393.asp Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can pear halves -- (16 ounces) drained 1 3/4 cups Bisquick(r) Reduced Fat baking mix 1/2 cup sugar 3/4 cup milk 1/4 cup margarine -- butter or spread,* melted 1/2 teaspoon ground cinnamon 2/3 cup plain nonfat yogurt PREP TIME: 9 min BAKE TIME: 50 min Makes 8 servings If you are a nutmeg lover, sprinkle about 1/4 teaspoon ground nutmeg over the pears. 1. Heat oven to 400F. Grease and flour round pan, 8x1 1/2 inches. Cut pear halves into thin slices. 2. Stir together baking mix, sugar, milk and margarine. Pour into pan. Arrange pear slices in circular pattern on batter; sprinkle with cinnamon. 3. Bake 45 to 50 minutes or until golden brown and toothpick inserted in center comes out clean. Top each serving with yogurt. *If using spread, use only stick that has more than 65% vegetable oil. 1 Serving: 245 calories (70 calories from fat); 8 g fat (2 g saturated); 0 mg cholesterol; 390 mg sodium; 40 g carbohydrate (1 g dietary fiber); 4 g protein. High Altitude (3500-6500 ft): Heat oven to 425. Decrease baking mix to 1 1/2 cups and add 1/4 cup Gold Medal(r) all-purpose flour. Decrease sugar to 1/4 cup. (c) Betty Crocker, 2000 Webdoc: http://www.bettycrocker.com/recipedb/33393.asp From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This recipe calls for canned pear halves. I think it would be good with apple too. Just poach or stew an apple. Or halve a gala apple, and remove the seed core. then zap it in the microwave (cut side down on a plate) for about 60-90 seconds on high or until tender but not soft. Let it stand until cool enough to cut. It will continue cooking while standing. Tarter apples take longer. The recipe says: "245 calories (70 calories from fat); 8 g fat " so 70/245 = 28% of the calories are from fat (cff) * Exported from MasterCook * Black Bean Soup #7 Recipe By :Taste Of Home Lowfat Country Cooking Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups dry black beans -- rinsed 2 quarts water 1 medium onion -- chopped 1/2 pound lean pork -- cubed 3 cloves garlic -- minced 1 teaspoon dried oregano 6 ounces tomato paste ******Optional Toppings ****** radishes -- thinly sliced cabbage -- finely shredded fresh chili peppers -- minced nonfat sour cream In a Dutch oven, combine beans and water; bring to a boil. Reduce heat; cover and simmer until beans wrinkle and crack, about 1 1/2 hours. Add onion, pork, garlic and oregano. Simmer, covered, 1 1/2 to 2 hours, or until beans and pork are tender. Stir in tomato paste; heat through. If desired, top individual servings with radishes, cabbage, peppers and/or sour cream. YIELD: 8 servings (2 quarts) Nutritional Information - Serving Size: 1 cup (calculated without toppings), Calories: 225, Total Fat: 3gm, Calories from Fat: 11%, Saturated Fat: 1 gm, Cholesterol: 17 gm, Sodium: 181 mg, Carbohydrate: 34 gm, Protein: 17 gm From "Dorothy Tapping" - - - - - - - - - - - - - - - - - - - NOTES : This should be a thick soup, but I often add water if too much liquid has boiled away. It has a nice consistency, and topping adds flavor. Mrs. Albert Lopez, Riverside, California * Exported from MasterCook * Black Eyed Peas And "Fat Back" Or "Hoppin John" Recipe By :Cookin' Southern Vegetarian Style, Ann Jackson p28 Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup tamari soy sauce -- mixed with 1/4 cup water 2 teaspoons dry mustard 2 teaspoons Pick-a-Peppa Sauce 1 clove garlic -- to 2 2 teaspoons toasted sesame oil 1 pound firm lowfat tofu 2 cups blackeyed peas -- to 3 -- washed and picked through 1 white onions -- chopped 2 teaspoons ketchup -- optional 1/2 teaspoon dried savory 1 teaspoon salt 8-10 servings Make a vegetarian "fatback" by stirring together the tamari, mustard, Pick-a-Peppa, garlic, and toasted sesame oil to make a marinade. Cut the tofu into chunks, and toss gently with the marinade. The longer this soaks, the better it is, but if you don't have much time, about an hour should do it. Put the black-eyed peas in a pot with enough water to cover them, bring to a boil, and add the onion, ketchup, and savory. Turn down the heat and let simmer for about 45 minutes. When the peas are half done, add the tofu and the rest of the marinade, the salt and pepper. Continue simmering and stir gently until the peas are soft. Serve this with hushpuppies or cornbread, collard greens, and boiled potatoes for good luck on New Year's Day. Also in Heart of the Home, Ann Jackson (1995) From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : I was brought up to believe that a pot of beans was simply not edible if it didn't have some type of meat cooked with it. I fiddled around until I came up with something that brings out the taste of the beans just like I remember. If you can't find Pick-a-Peppa sauce in your store, you may substitute vegetarian Worcestershire, A-1 sauce, White Tiger Sauce, or Perkin's Steak Sauce, but Pick-a-Peppa works best. Look for parrots on the label. * Exported from MasterCook * Blackberry Mustard Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup fresh blackberries 7 tablespoons hot Dijon mustard 3 tablespoons honey 1 tablespoon balsamic vinegar 1 teaspoon dry mustard Position knife blade in food processor bowl; add blackberries. Process about 1 minute or until smooth; strain and discard seeds. Combine blackberry puree, Dijon mustard, and remaining ingredients in a bowl; stir well. (serving size: 1 tablespoon) Source: "Cooking Light, Jul/Aug 1994, page 71" Copyright: "(c) Cooking Light" Yield: "1 cup" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Store mustard in an airtight container in refrigerator for up to two weeks, if desired. Use Blackberry Mustard to make the sauce for Pork Tenderloins With Blackberry-Mustard Sauce, or serve it with grilled or roasted meats. * Exported from MasterCook * Broccoli Quiche In Potato Crust Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package frozen chopped broccoli -- (10 oz) thawed and squeezed dry 1 cup shredded nonfat or reduced-fat Cheddar -- or Swiss cheese 1 cup dry curd or nonfat cottage cheese 1 cup fat-free egg substitute 1/4 cup finely chopped onion 1 1/2 teas Dijon mustard 1/8 teaspoon ground black pepper 2 medium potatoes -- scrubbed 1. Combine all of the ingredients except for the potatoes in a large bowl and stir to mix well. Set aside. 2. Coat a 9-inch deep dish pie pan (or quiche pan) with nonstick cooking spray. Slice the potatoes 1/4-inch thick, and arrange the slices in a single layer over the bottom and sides of the pan to form a crust. Pour the broccoli mixture into the crust. 3. Bake at 375 degrees F for about 45 minutes, or until the top is golden brown and a sharp knife inserted in the center comes out clean. Remove the dish from the oven, and let sit for 5 minutes before slicing and serving. From "Sue Sherbondy" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Buttermilk -- Need A Substitute??- Create Your Own! Recipe By :Sandra J Leonard, Editor The Gluten-Free Baker Newsletter 36 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** No buttermilk on hand? Try souring regular milk to use in the place of the buttermilk you are missing! Here's how: - - Warm the milk slightly for best results. (Microwave on HIGH for short periods of time. For example, 25 seconds, then stir well. Repeat until milk has been warmed through.) - - Then, to each cup of warmed milk - add 1-1/2 Tablespoons of fresh lemon juice, or 1-1/3 Tablespoons of cider vinegar to above milk amount. Stir well. - - Allow above mixture to set while putting the rest of the ingredients for the recipe together. Allowing the milk to set will give it time to thicken. The soured milk should have the consistency of buttermilk or yogurt. This proportion can be doubled. Note: At times the soured milk will be extra thick, a bit more soured milk may have to be added to the recipe to get the proper consistency. - - Plan to use the same amount of soured milk as is called for buttermilk in the recipe. - - If the recipe only calls for 1/2 cup of buttermilk...it is best to 'sour' a whole cup of milk for a more even consistency. Just refrigerate the leftover soured milk and try using it for buttermilk pancakes the next day! Milk that you have soured will keep in the refrigerator for 3-4 days. Place in a tightly covered container. - - If using skimmed milk, 1%, 2%, or evaporated milk when souring the milk....the consistency might be a little less thick than buttermilk or yogurt. If that proves to be the case, try using just a little less of the soured milk to the recipe so there will still be the proper consistency needed for a particular recipe. Learn to trust the eye for the proper consistency in a recipe and not necessarily rely on the liquid amount called for in a recipe. - - Use of a non-dairy substitute to replace buttermilk in a recipe: In testing of non-dairy substitutes, I have learned that some non-dairy substitutes work using the above method and others don't. Don't be afraid to experiment with brands that are available in your area. - - If experimenting and wish to try to substitute buttermilk, or soured milk in a gluten-free recipe that calls for regular milk, it is suggested that you will need to add baking soda to the recipe if it doesn't call for any. Add the baking soda to the dry ingredients and mix well. Do not add it to the soured milk (some recipes may call for it to be added to the milk) as it will cause the leaven quality in the baking soda to be lost in the milk and not the batter/dough. - - Use 1/4 teaspoon of baking soda for 1/2 cup of milk. This proportion seems to work well for gluten-free recipe conversions. Written by: Sandra J Leonard, Editor The Gluten-Free Baker Newsletter 361 Adapted for MasterCook (and edited a bit) by Brenda Adams (Jayni originally sent the hints to TNT list 10/99) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cabbage And Apple Soup Recipe By :Weight Watchers Cut the Fat Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon canola oil 6 ounces green cabbage -- shredded -- (1 1/2 cups) 1 cup onion -- chopped 1 small granny smith apple -- pared and chopped 3 cups vegetable broth 1 small garlic clove -- minced 1 teaspoon ginger root -- finely chopped 1/2 teaspoon granulated sugar freshly black pepper -- to taste 1 small red apples -- finely diced Cook cabbage, onions, and apple in oil over medium heat. Cover and simmer 10 minutes, stirring occasionally. Add broth and garlic; bring to a boil over high heat. Reduce heat to low cover and simmer until cabbage is tender, about 10 minutes. Puree half of the solids until smooth. Return o saucepan and add ginger, sugar, and pepper. Bring to a boil Divide evenly among 4 bowls; garnish with red apple. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Serve this unusual soup hot or cold, with pumpernickel bread, if desired. The recipe can be doubled. If serving cold, puree all of soup. Cover and refrigerate until chilled. Garnish and serve. * Exported from MasterCook * Cabbage Noodles Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium Cabbage -- shredded 2 tablespoons Salt 1 tablespoon Butter 1 tablespoon ICBINB Spray 1 teaspoon Black pepper 1 pound Egg noodles -- square shaped if possible Put the shredded cabbage into a bowl. Add the salt and toss to distribute evenly. Leave for 1 hr and squeeze to remove the liquid. Melt the butter in a saucepan, add cabbage and season with black pepper. Toss to distribute evenly. Cover and cook over very low heat for 20 mins, or until the cabbage is tender. Boil noodles according to package directions. Drain and add to cooked cabbage. Serve warm. My note: I added 1 Tbs of caraway seeds. Cal 335.0 Fat 5.3 Fiber 2.1 CFF 14.1% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I like this dish as a main course or even as a side dish. * Exported from MasterCook * Cajun/creole Sauce Recipe By :bmann Serving Size : 1 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-LF Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup catsup chile peppers Tabasco sauce Cajun seasoning or Creole seasoning Cajin/creole Sauce: combine 1/4 to 1/2 cup catsup seasoned with chile peppers and a dash of Tabasco. Herbs: Cajun or Creole spice mixture. Use this sauce on baked tofu (see recipe Baked Tofu #2) Serve over white or "dirty rice' topped with spicy tomato sauce. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cake From Mix With Pie Filling Recipe By :Direct Recipes Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package cake mix 3/4 cup water 1 can pie filling Start with one package of cake mix, add three-fourths of a cup of water and one can of pie filling. (That's it - no oil, no eggs.) Stir until thoroughly blended, pour into greased 9"x13" pan. Bake at 375-degrees for 50 minutes. Delicious combinations are yellow cake mix with peach pie filling -- chocolate cake mix with cherry pie filling (YUM) or yellow cake mix with apple-spice pie filling. Sprinkle powdered sugar on top or drizzled frosting, if desired. From GwynneC@aol.com - - - - - - - - - - - - - - - - - - - NOTES : For you folks who enjoy eating as fat-free as possible, here's a delicious way to make simple packaged cakes. * Exported from MasterCook * Caribbean Tomatoes And Black Beans Recipe By :Patricia Mack's Tomatoes Serving Size : 4 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-LF Mailing List Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon canola oil 1 small onion -- chopped 1 cubanel (frying) pepper -- seeded and chopped 5 plum tomatoes -- peeled, seeded, and chopped 15 3/4 ounces canned black beans -- rinsed and drained 1/2 teaspoon hot sauce 1/2 teaspoon sea salt 1 tablespoon coarsely chopped cilantro In a deep-sided 12-inch skillet, heat oil over moderately high heat. Add onion and pepper and saute until vegetables just begin to wilt for about 2 minutes. Add tomatoes and cook, stirring, for 2 minutes more. Add black beans, hot pepper sauce, and salt. Cover and cook until heated through to about 3 minutes. Remove from heat and stir in cilantro. Description: "Vegetarian: provide 50% of DV for protein" Source: "Record Books 1999" - - - - - - - - - - - - - - - - - - - NOTES : The islands of the Caribbean Sea are a popular vacation destination. The many travelers who return come back with a taste for island flavors. This simple side dish will remind anyone who has been to these sunny locales of the easygoing lifestyle there. *Cubanelle (or cubanel) is a sweet Italian frying pepper with delicious taste. Long, 4-6 inches by 2-1/2 inches, 2 to 3 lobed, blunt end; thick-skinned fruits turn to yellow, then bright red at maturity. * Exported from MasterCook * Carrot Soup #2 Recipe By :1000 Recipe Ckbk, Isabelle Barrett & Jane Harrop Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds carrots -- chopped 6 cups chicken bouillon 4 tablespoons butter 4 tablespoons flour canned evaporated skim milk -- (12 oz) 1 small can tomato paste white pepper Cook the carrots in the chicken bouillon until soft. Cover pan to prevent too much moisture loss. Puree carrots (I find putting them in a blender with a little of the bouillon works best) and set aside. Reserve some of the bouillon/cooking water. Melt the butter in the bottom of the pan. Add the flour, and stir until you have a smooth paste. Slowly add the reserved bouillon, stirring constantly. As it thickens, add the tomato paste, the canned milk, the pureed carrots, and stir. Add white pepper to taste. You can use half and half instead of cream (that's what is called out in the original recipe but I have always used the evaporated skim milk and it's delicious). From "Leigh Davisson" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot Tarragon Soup Recipe By :Barb Bloomfield: Soup's On! Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 1/2 cups water 4 cups chopped carrots 2 cloves garlic -- chopped 1/2 cup chopped fresh tarragon 1 tablespoon balsamic vinegar 1/2 teaspoon salt Bring the water, carrots, garlic, and tarragon to a boil and simmer for 10 minutes. Place this mixture in a food processor or blender in several batches and blend until smooth, then return it to the soup pot. Add the vinegar and salt to the soup. Bring to a boil, stirring to prevent sticking, then turn off the heat and serve. Description: "Simple, refreshing soup with the flavor of tarragon and the color of carrots." S(Internet Address:): "http://www.bookpubco.com/home.html" Yield: "6 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Soup's On! Vegetarian Soups, Muffins, Accompaniments by Barb Bloomfield A soup and muffin combination may be just what you're looking for when it's time to make a quick, nutritious, home-cooked meal. Whether you need a hearty chili and some corn muffins for a hungry crowd, vegetables and broth with tomato-herb muffins for a light supper, or an eye-catching curried soup with out-of-the-ordinary lime muffins for entertaining at lunch, Soups On! has it. Barb Bloomfield is an acclaimed cook from The Farm, America's largest vegetarian community, where she runs a vegetarian bed and breakfast. She is also the author of a totally vegetarian book on bean cookery, Fabulous Beans. 1-57067-047-1 128 pages $10.95 _____ * Exported from MasterCook * Chick-pea Cumin Dip Recipe By :Gourmet - August 1999 Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Dips Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon cumin seeds 1 can chickpeas -- (about 2 cups -- drained) 12 ounces soft tofu 3 tablespoons fresh lemon juice -- or to taste 2 tablespoons extra-virgin olive oil 1/4 cup fresh flat-leafed parsley leaves -- chopped -- plus additional for garnish In a dry small heavy skillet toast cumin seeds over moderate heat, shaking pan, until a shade darker and transfer to a plate to cool. In a sieve rinse and drain chickpeas. Drain tofu. In a food processor puree chick-peas, tofu, cumin seeds, lemon juice, and 1 tablespoon oil until chick-peas are smooth. Stir in parsley and salt and pepper to taste. Drizzle dip with remaining tablespoon oil and garnish with parsley. Serve dip with pita toasts and/or crudites. Makes about 3 cups. Gourmet - August 1999 The Last Touch This recipe has been sent to you from Epicurious Food (http://food.epicurious.com). To search our database of more than 9,000 other recipes from Gourmet and Bon Appetit magazines, visit the Recipe File (http://food.epicurious.com/e_eating/e02_recipes/recipes.html). You may view this recipe online at (http://food.epicurious.com/run/recipe/view?id=102066) typos by Karin Baumgardner 1/7/2000 - - - - - - - - - - - - - - - - - - - NOTES : Lovers of hummus will appreciate this reduced-fat version. This recipe can be prepared in 45 minutes or less. Tofu lightens this hummus recipe. Often you can't tell that tofu is in a recipe, it tends to take on the flavor of the other ingredients. * Exported from MasterCook * Chicken And Barley Soup (Adapted) Recipe By :Woman's World 9/26/00 Serving Size : 6 Preparation Time :0:25 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 tablespoons butter or margarine 2 large onions -- (about 2-1/2 cups) halved and cut into 1/2" thick slices 1 pound mushrooms -- stems removed (cut into 1/4" thick slices) 4 celery ribs -- cut into 1/4" thick -- slices (about 1-1/2 cups) 4 large carrots -- cut into 1/2" thick -- slices (about 1-1/4 cups) 1 teaspoon sage -- dried rubbed 1 teaspoon dried thyme 1/2 teaspoon salt 1/4 teaspoon pepper 4 cups fat-free chicken broth 2/3 cup barley -- (not quick cooking) 1 pound cooked chicken -- * cut in 1" pieces * Original recipe called for 3 pounds of cut up chicken (8 pieces), skin removed. In large pot melt butter over medium-high heat. Add onions; cook until just softened, about 3 minutes. Add mushrooms, onions, celery and carrots; cook until slightly softened, 4-5 minutes. Stir in sage, thyme, salt and pepper. Add broth, 4 cups water and chicken; cover and bring to a boil. Reduce heat to medium-low; simmer 1 hour, uncovering after 30 minutes. Stir in barley; cook until tender, about 30 minutes. Add chicken to soup and reheat the soup. If making ahead, let cool, uncovered, 1 hour. Cover and refrigerate up to 2 days ahead; reheat over low heat, stirring in parsley just before serving Makes 6 Servings. Description: "Make a big pot of this nourishing favourite and freeze in small containers to have on hand when you need dinner on the table fast!" S(Typed in MC and WW points added): "Helen D. (hdeacey1@sympatico.ca)" Start to Finish Time: "2:00" - - - - - - - - - - - - - - - - - - - NOTES : I use cooked chicken, it has less fat, even though you remove the skin, I find it is has a lot of fat. This soup is a main course soup. According to recipe nutritional values are: Per Serving: 255 calories; 26g protein; 6g fat; 70mg cholesterol; 24g carbohydrates; 614 mg sodium; 6g fibre, 4g sugar. (I use WW Points using the MC nutritional values) 298 Calories; 7g Fat (20.2% calories from fat); 36g Protein; 29g Carbohydrate; 7g Dietary Fiber (WW Points) = 5 Points * Exported from MasterCook * Chicken Chianti Recipe By :Weight Watchers magazine (UK edition) Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 4 medium chicken leg quarters -- skin removed 1 large onion -- chopped 1 cloves garlic -- thinly sliced -- (1 to 2) 1 fennel bulb -- chopped 4 tomatoes -- chopped 120 g mushrooms -- sliced 300 ml chicken stock -- (made with one chicken stock cube) 2 tablespoons tomato puree 300 ml Chianti -- (or other red wine) 2 sprigs rosemary and thyme -- plus extra for garnish (2 to 3) Heat the olive oil in a large, deep frying pan. Add the chicken portions and cook for about 10 mins, turning once until well browned. Add the onions, garlic, fennel, tomatoes and mushrooms. Pour in the stock, add tomato paste, then pour in the wine. Bring to the boil, then reduce the heat. Add the thyme and rosemary. Simmer without a lid for 30-40 minutes, until the chicken is tender. Check that juices run clear. Season with salt and freshly ground black pepper, then serve, garnished with herbs. From "Jo Sadler" - - - - - - - - - - - - - - - - - - - NOTES : This recipe comes from the Weight Watchers magazine (UK edition), they say that you can leave it simmering while you eat the starter, it won't spoil the flavour. * Exported from MasterCook * Chicken Margarita Recipe By :Anne Lindsay Greer (slightly adapted) Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Marinade: 3 cloves garlic -- minced 1/2 cup fresh lime juice 1/2 cup tequila 2 tablespoons sugar 1 teaspoon coarse salt 1 cup safflower or olive oil 1/2 tablespoon coarse ground black pepper 1 teaspoon crushed chili flakes 4 large chicken breast halves without skin 2 tablespoons fresh parsley -- (2 to 3) 1/2 cup chicken broth Black Bean Sauce: -- Makes 5 cups 1 tablespoon garlic -- minced 2 tablespoons shallots -- minced 1/4 cup white wine 1/8 cup sherry 1 1/2 cups black beans, cooked 2 cups nonfat chicken broth -- (2 to 3) 1 teaspoon chili powder 1 tablespoon fresh cilantro -- minced salt and pepper -- to taste Preheat the oven to 400. Combine the marinade ingredients and place in a 7 X 11 glass dish. Place chicken in marinade for and refrigerate for 2 hours. Prepare the Black Bean Sauce. Heat a 2 quart saucepan over medium heat. Coat with vegetable spray and add garlic and shallots. Stirring constantly, saute 1 to 2 minutes, then add white wine, sherry, black beans, and 1 1/2 cups chicken broth. Bring to a simmer and cook 6 to 8 minutes, stirring frequently. Transfer the beans to a blender or food processor fitted with the metal blade and blend until very smooth. Pour the pureed beans back into the same pan over medium-low heat. Add chili powder and enough additional chicken broth to make a sauce the consistency of heavy cream. Season with cilantro, salt, and pepper. Remove the chicken from the marinade. Season with salt and pepper. Using a pastry brush, brush the chicken with the marinade and sprinkle with minced parsley. Grill or bake the chicken. If you bake it, pour 1/2 cup of the marinade in the pan along with 1/2 cup chicken broth. Pool half of each serving plate with Black Bean Sauce. Place chicken on the sauce. Serve the spoon bread in a tamale husk and garnish the plates with Pico de Gallo and fresh cilantro. Serving Ideas : Garnishes: Pico De Gallo or mango salsa 1/2 recipe Green Chili Spoon Bread Source: "The Ultimate Low Fat Mexican Cookbook" From diana21@home.com - - - - - - - - - - - - - - - - - - - NOTES : This is a little trouble but makes an attractive presentation. Advance preparation: The marinade, Black Bean Sauce, and salsa may be made 1 day in advance. * Exported from MasterCook * Chicken Parmigiana #3 Recipe By :"KimberlyK" Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- boneless skinless chicken breasts bread crumbs 1 tablespoon garlic powder 2 teaspoons onion powder 1 teaspoon chicken seasoning 1/4 teaspoon italian seasoning 1 large onion 1 large green bell pepper 1 cup spaghetti sauce nonfat parmesan cheese lowfat mozzarella cheese Dredge several boneless, skinless chicken breasts in seasoned bread crumbs. (I seasoned mine with about a tablespoon of garlic powder, 2 teaspoons of onion powder, 1 teaspoon chicken seasoning, and 1/4 teaspoon Italian seasonings.) Place on a baking sheet that has been coated with non-stick cooking spray. Bake at 350 until the chicken is done - about 45 minutes. Chop a large onion and a large bell pepper into small pieces. Place in a covered dish in the microwave and 'zap' for 6 to 8 minutes (until it is cooked.) Take them out, drain off any excess liquid, and place into a Teflon skillet that has been coated with non-stick spray. Saute until vegetables just start to turn golden brown. Spread 1 cup of your favorite spaghetti sauce in the bottom of a baking dish, sprinkle with some non fat Parmesan cheese, place the cooked chicken into the baking dish and then sprinkle with the sauteed vegetables. Cover with the remaining spaghetti sauce (from a 32 ounce jar or can) and then sprinkle liberally with fat free Parmesan cheese. Top with low fat or non fat mozzarella cheese and bake for 30 minutes at 350 degrees. Very yummy! - - - - - - - - - - - - - - - - - - - NOTES : Now for the recipe. I made this tonight and we LOVED it! I don't have this in recipe format yet - because I just came up with it tonight, but here goes.