* Exported from MasterCook * 100% Crunch Bread Recipe By :America's Bestseller! Electric Bread Serving Size : 12 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cups water 1 tablespoon water 1 1/2 cups bread flour 1 1/2 cups whole wheat bread flour 1 1/2 teaspoons Salt 2 tablespoons Honey 2 tablespoons Molasses 1 tablespoon gluten, wheat 2 tablespoons Olive oil 2/3 cup seeds -- pumpkin, flax, sesame -- Sunflower or your favorite 2 teaspoons fast rise yeast -- or 3 tsp Yeast, active dry Add ingredients in order for your Abm. You may use 3 c WW bread flour if desired. Success Hints: We used equal amounts of pumpkin, flax and sunflower seeds. Try using different seeds for different taste and texture. (No bird seed, please!) For best results, use the "extra knead" process and add seeds near the end of the first knead. Gluten is available in health food stores and nutritional departments. This recipe can be made with the regular, rapid, or time bake cycles. For a regular loaf: 3/4 c +1 tb water, 1 c Whole wheat bread flour, 1 c White bread flour, or 2 c WW bread flour, 1 ts Salt, 4 ts Honey, 4 ts Molasses, 2ts Gluten, 4 ts Olive oil, 1/2 c Seeds, 1 ts fast rise Yeast or 2 ts active dry Yeast. Calories 147, Cholesterol 0 mg., Sodium 268 mg., Protein 13%, Carbohydrates 68%, Fat 19%. Nutritional information per serving. Typed by Martha Boskind >From: KAR - - - - - - - - - - - - - - - - - - - NOTES : Enjoy this crunchy, chewy texture, you won't even need a toaster for crispness. High in fiber and high in taste,100% Crunch brings a new dimension to an avocado and sprout sandwich. * Exported from MasterCook * 100% Whole Wheat Raisin Bread Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 1/3 Cups Whole Wheat Flour 1 1/2 Tablespoons Nonfat Dry Milk Powder 1 1/2 Teaspoons Salt 1 1/2 Tablespoons Applesauce -- Or Low Fat Margarine 1 1/2 Tablespoons Molasses 1 1/3 Cups Water 1 1/2 Teaspoons Dry yeast 1/3 Cup Raisins Put ingredients into kettle in the order recommended by your Breadmaking Machine. For Panasonic, drop raisins in after first kneading while dough is resting. May be baked Timed or Rapid Bake. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : You can always sub applesauce or any mashed fruit or a commercial product like Wonderslim for fat in a bread recipe. Here is one ww recipe I haven't made. Cal 102.6 Fat 0.5g Carb 22.5g Fib 3.3g Pro 3.8g Sod 205mg CFF 4.1% * Exported from MasterCook * Almond Cakes Recipe By :Cooking Light, Nov/Dec 1994, page 105 Serving Size : 28 Preparation Time :0:15 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup blanched almonds 1 1/3 Cups sugar 1 Cup all-purpose flour 1 Teaspoon rose water -- (optional) 3 egg whites Vegetable cooking spray Place almonds in food processor, and process until finely ground. Add sugar and flour; process until blended. Add rose water and egg whites; process until well-blended (the mixture will be very thick). With floured hands, shape the dough into 28 balls, and place 2 inches apart on baking sheets coated with cooking spray. Bake at 325 degrees for 28 minutes or until crisp on the outside and soft on the inside; cool on racks. Yield: 28 cookies (serving size: 1 cookie). The original version of these cookies called for 2 cups of almonds. We replaced 1 cup with flour for a healthier, but still delicious, alternative. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 85.3 Fat 2.8g Carb 13.9g Fib 0.4g Pro 1.9g Sod 7mg CFF 28.2% * Exported from MasterCook * Anise Cookies Recipe By :Veggie Life, May 1996, pg 83 Serving Size : 36 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup Diet Margarine -- *Note 1 cup Light Brown Sugar 1/2 cup Egg Beaters(r) 99% Egg Substitute -- Plus 1 Tbsp Egg Beaters(r) 99% Egg Substitute -- **Note 1 Tsp Vanilla Extract 2 cups Whole-Wheat Pastry Flour 1 1/2 Tsp Baking Powder 1/4 Tsp Salt 2 Tsp Whole Anise Seeds Nonstick Cooking Spray *NOTE: Original recipe used butter **NOTE: Original recipe used 2 lg eggs These warm, licorice-flavored treats are always a hit! Preheat oven to 400 deg F and lightly spray two cookie sheets. In a medium bowl, cream together butter and sugar. Add eggs and vanilla and mix thoroughly. In another bowl,whisk together flour, baking powder, salt and anise seeds. Mix the dry ingredients into the wet. Using a teaspoon, drop dough onto prepared cookie sheets and bake for 5 - 7 minutes, or until golden brown. Makes 36 cookies. LACTO/OVO These are wonderful!! Really enjoyed the flavor. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 47.7 Fat 0.9g Carb 9g Fib 0.8g Pro 1.1g Sod 49mg CFF 16.9% * Exported from MasterCook * Apple Breakfast Rice Recipe By :Maxium Weight Loss, Dr.Mcdougaall Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup cooked brown rice 1 apple -- sliced 1/4 cup maple syrup 1/4 cup apple juice 1 teaspoon cinnamon 1 teaspoon nutmeg 1 tablespoon Lemon juice Mx ingrediants in a microwave safe bowl. Microwave on high for ten minutes or until apples soft. I mix this up and put in the microwave while I shower and when I am done I have a quick, wonderful, filling breakfast. I usually put in extra cinnamon just because I love it. You could omit the nutmeg, I just love it. >From: Kathryn Eikstein - - - - - - - - - - - - - - - - - - - NOTES : I love this for a warm breakfast that is very filling. * Exported from MasterCook * Apple Cider Doughnuts With Maple Glaze Recipe By :TVFN Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons white sugar -- for preparing pans 2 cups all-purpose flour 1 1/2 teaspoons baking powder 1 1/2 teaspoons baking soda 1/2 teaspoon salt 2 teaspoons ground cinnamon 1 large egg -- lightly beaten 2/3 cup packed brown sugar 1/2 cup apple butter 1/3 cup pure maple syrup 1/3 cup apple cider 1/3 cup nonfat plain yogurt 3 tablespoons canola oil -- Maple glaze: 1 1/4 cups confectioner's sugar 1 teaspoon pure vanilla extract 1/4 cup pure maple syrup -- (1/4 to 1/3) Preheat oven to 400 degrees. Coat the molds of a mini-Bundt pan with nonstick cooking spray or oil. Sprinkle with white sugar, shaking out the excess. In a mixing bowl, whisk together flour, baking powder, baking soda, salt, and cinnamon; set aside. In another bowl, whisk together egg, brown sugar, apple butter, maple syrup, cider, yogurt and oil. Add the dry ingredients and stir just until moistened. Divide half the batter among the prepared molds, spooning about 2 generous tablespoonfuls of batter into each mold. Bake for 10 to 12 minutes, or until the tops spring back when touched lightly. Loosen the edges and turn the cakes out onto a wire rack to cool. Clean the mini-Bundt pan, then recoat it with cooking spray or oil and sugar. Repeat with the remaining batter. To make maple glaze: In a bowl, combine confectioners' sugar and vanilla. Gradually whisk in enough maple syrup to make a coating consistency. Dip the fluted side of the "doughnuts" in the glaze to coat. Then set them glazed side up on a wire rack over waxed paper for a few minutes until the glaze has set. Yield: 1 dozen doughnuts Per Serving: 285 calories, 3g protein, 4g fat, 263mg sodium, 18mg cholesterol >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Cream Cheese Coffeecake Recipe By :Cooking Light Mar/Apr 1993 p. 138 Serving Size : 16 Preparation Time :0:00 Categories : Breads Breads: Quick & Muffins Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup firmly packed brown sugar 1/4 cup butter -- softened 1 egg 2 egg whites 1/2 cup nonfat yogurt 1/2 cup unsweetened applesauce 1 3/4 cups flour 1/2 teaspoon baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 4 ounces nonfat cream cheese 1 1/2 tablespoons 1% low-fat milk vegetable cooking spray 1 1/2 cups granny Smith apple -- peeled and chopped 1/4 cup firmly packed brown sugar Cream 1/2 cup brown sugar and butter at medium speed of an electric mixer until light and fluffy (about 5 minutes). Add egg, and beat well. Add egg whites and beat well. Combine yogurt and applesauce. Combine flour and next 3 ingredients; add to creamed mixture alternately with yogurt mixture, beginning and ending with flour mixture. Mix well after each addition. Reserve 1 cup batter, and set aside. Combine cream cheese and milk, stirring with a wire whisk until smooth. Pour remaining batter into a 9 inch square pan coated with cooking spray. Spoon cream cheese mixture over batter. Top with 1 cup chopped apple. Pour 1 cup remaining batter over apple; top with remaining 1/2 cup apple. Sprinkle with 1/4 cup brown sugar. Bake at 350 degrees for 55 minutes or until a wooden pick inserted in center comes out clean. Cool in pan on a wire rack. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Cream Lasagne Recipe By :Primo Family Favorites Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Fruit Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 9 lasagna noodles -- no boil type 1/4 Cup reduced-calorie margarine 6 Granny Smith apples -- peeled and sliced 1/3 Cup Packed brown sugar 1/2 Cup chopped pecans -- toasted 2 Tsps Ground cinnamon 1 Pk lowfat cream cheese -- softened 1 Egg 1 Teaspoon Vanilla 1 Cup whipping cream -- whipped 2 Tbsps butter 1/2 Cup Fresh breadcrumbs 1/4 Cup Granulated sugar Place noodles in a 11 x 7 inch baking dish, cover with warm water and soak 20 minutes. Drain and set aside. Meanwhile, in saucepan, melt 1/4 cup butter over medium heat. Add apples, cover and cook 10 minutes, or until tender, stirring occasionally. Remove from heat and stir in 3 tbsp. brown sugar, pecans and cinnamon; set aside. Place cream cheese and remaining brown sugar in large bowl. Beat 3 minutes or until light and fluffy. Beat in egg and vanilla. Fold whipped cream into cream cheese mixture in thirds and set aside. Melt remaining butter. In small bowl, combine breadcrumbs, sugar and melted butter. Spread half of the apple mixture in bottom of same baking dish. Layer with 3 noodles. Spread with half of cream cheese mixture, and layer with 3 more noodles. Spread with remaining apple mixture and layer with last three noodles. Top with remaining cream mixture and sprinkle with breadcrumb mixture. Bake at 350F for 30 minutes. Let stand 20 minutes before serving. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Pecan Pancakes Recipe By :A Taste of Home Magazine Serving Size : 12 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Fruit Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup flour 2 tablespoons brown sugar 2 teaspoons baking powder 1/2 teaspoon salt 1/2 teaspoon cinnamon 3/4 cup skim milk -- plus 2 tablespoons skim milk 2 eggs -- separated 1 teaspoon vanilla extract 1/2 cup apples, peeled -- chopped fine 1/2 cup chopped pecans -- Apple Spice Syrup In a bowl, combine flour, brown sugar, baking powder, salt and cinnamon. Stir in milk, egg yolks, and vanilla. Add apple and pecans. Beat egg whites until stiff peaks form; fold into batter. Pour batter by 1/4 cupfuls onto a hot greased griddle or skillet. Turn when bubbles begin to form and the edges are golden. Cook until the second side is golden. Serve with Apple Spice Syrup. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Tart Recipe By :Net Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 egg whites 1/4 cup sugar 1/4 cup skim milk 2 cups flour 1 teaspoon baking powder 1/2 teaspoon salt 2 teaspoons cinnamon 3 large apples 2 tablespoons brown sugar 4 tablespoons skim milk -- or water cinnamon -- to taste Preheat oven to 400 F. Mix egg, sugar and milk in medium-sized mixing bowl. Mix flour, baking soda, salt and spices. Gradually stir into egg mixture to form a soft dough that can be handled. Pat dough into a 9" or 10" nonstick cake pan, covering bottom and sides. Peel and slice apples. Arrange them in overlapping slices. Mix brown sugar, milk and cinnamon and drizzle over the apples. Bake 20 minutes. Serve warm. For variety, substitute any quick-cooking fresh fruit. >From: "Dorothy Tapping" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Wild Rice Salad Recipe By :Low-Fat Ways to Cook Vegetarian Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Rice Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup Cooked Wild Rice -- *Note 2 cup Cooked Long-Grain Rice -- *Note 1 cup Peeled, Chopped Red Delicious Apple 1 cup Frozen English Peas -- Thawed**Note 1/2 cup Unsweetened Orange Juice 3 Tbsp Fresh Lime Juice 2 Tbsp Minced Fresh Mint 1 1/2 Tsp Grated Orange Rind 1/2 Tsp Salt 1/8 Tsp Freshly Ground Pepper *NOTE: cooked without salt or fat **NOTE: Original recipe also used 1 T vegetable oil...it was added into the orange juice mixture...I omitted it Combine the first 4 ingredients in a bowl; toss. Combine orange juice and next 6 ingredients; stir well. Pour over rice mixture. Yield: 6 (1 C) servings Per serving according to original recipe: Cal 201, Fat 2.7g, Carb 39.5g, Pro 5.6g, Sod 220mg, CFF 12% Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was very, very tasty. I don't think it would serve 6 though. According to MC omitting oil: Cal 260.3 Fat 0.4g Carb 61g Fib 3g Pro 3.8g Sod 186mg CFF 1.5% * Exported from MasterCook * Asparagus Frittata Casserole Recipe By :http://www.birdseye.com Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Large eggs 1 1/2 Cups skim milk -- - or 1% milk 1 Teaspoon salt 10 Ounces Birds Eye frozen Deluxe Asparagus Spears -- thawed 1/2 Cup reduced-fat Monterey Jack cheese -- shredded -- or cheddar cheese Pre-heat oven to 400F. Beat eggs in mixing bowl. Add milk and salt; blend thoroughly. Pour mixture into 9 x 13 in. greased baking pan; add asparagus. Top with grated cheese. Bake for 15 minutes or until firm. Makes 4 servings. Prep Time: 5-7 minutes Cook Time: 15 minutes Calories-161,Protein-13gm,Carbohydrate-8gm, Total Fat-9gm,Cholesterol-178mg,Fiber-1gm, Protein-31%,Fat-49%,Sodium-832mg >From: Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bagels To Go (Nf Cream Cheese Spread With Orange Dates) Recipe By :Prevention's Stop Dieting and Lose Weight Serving Size : 4 Preparation Time :0:20 Categories : Breads Breads: Quick & Muffins Breakfast Eat-Lf Mailing List Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup nonfat cream cheese -- softened 1/4 cup chopped dates 1/2 teaspoon grated orange peel 1 tablespoon orange juice 1/8 teaspoon ground allspice -- or other spice 4 bagels, oatbran -- white, or wheat TO MAKE - In a small bowl, stir together the cream cheese, dates, orange peel, orange juice and allspice. Split and toast each bagel. Spread 1 side of each with cheese mixture. Top with other half. TO STORE - Individually wrap each sandwich in freezer wrap and freeze until ready to serve. TO SERVE - Thaw overnight in the refrigerator. Or microwave each sandwich on high (100%) for 20 to 30 seconds. Each 225 cals, 1.5 g fat (6%) 2.2g fiber, 5 mg chol., 378 mg sodium. Prevention's Stop Dieting and Lose Weight, Edited by Mary Jo Plutt (Rodale Press: 1994) >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : INTRO - "In the morning before you head off for work, grab one of these low-fat sandwiches from the freezer. By the time you get to the office, the sandwich will be thawed and you'll be able to enjoy a nutritious breakfast." * Exported from MasterCook * Baked Eggs With Mushrooms And Potatoes Recipe By :Chicago Tribune, '89 Serving Size : 6 Preparation Time :0:00 Categories : Breakfast Casseroles Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup diet margarine -- (1/2 stick) -- (original was butter) 3 small red potatoes -- thinly sliced 1/2 pound fresh mushrooms -- wiped clean, sliced 1 small yellow onion -- sliced 6 large egg equivalent -- at room temp./separ -- original was whole eggs 1/2 cup skim milk -- original was half and half 1 pinch cayenne pepper Salt to taste 1 green pepper -- seeded, chopped 1/2 cup chopped green onions 1 cup shredded sharp lowfat Cheddar cheese 3 tablespoons chopped fresh parsley 1. Melt butter in large skillet over medium heat. Add potatoes, mushrooms and yellow onion. Saute until potatoes are crisp-tender, about 10 minutes. Remove from heat; set aside. 2. Heat oven to 350 degrees. Mix egg yolks, half-and-half, cayenne and salt in small bowl. Beat egg whites until stiff but not dry. 3. Spread potato mixture evenly over bottom of a buttered 13 by 9-inch baking dish. Pour egg yolk mixture over potatoes. Spread green pepper, green onions and 3/4 cup of the cheese over egg yolk mixture. Spoon beaten egg whites evenly over all. Sprinkle with remaining cheese. 4. Bake until puffed and top is golden, about 20 minutes. Serve immediately garnished with parsley. Yield: Four to six servings Preparation time: 30 minutes Cooking time: 40 minutes This recipe for an egg casserole was contributed by Irene Ulanov, of Northbrook, Illinois. Copyright Chicago Tribune 1989 MC formatting by bobbi744@sojourn.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Peach Pudding Recipe By :Aquasea221@aol.com Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cup Fresh Peaches -- Thin Slice*Note 2 cups Ff Lactose Free Milk -- **Note 2 cup Bread Crumbs 1 Pinch Salt 1 cup Dark Brown Sugar 1/4 cup Egg Beaters(r) 99% Egg Substitute -- Beaten, ***Note 1 Egg -- ***Note 1/4 cup I Can't Believe It's Not Butter - Light -- ****Note 1/4 Tsp Ground Cinnamon *NOTE: I didn't see any decent fresh peaches today at the market so I used frozen peaches that were not frozen with any juice/liquid. They worked just fine. **NOTE: Original recipe used regular milk..you can use lowfat 1% or nonfat ***NOTE: Original recipe used 2 eggs...I used 1 egg and 1/4 C egg beaters ****NOTE: Original recipe used butter Preheat oven to 350F. Scald milk, stir hot milk into bread crumbs. Add butter and mix well. Add salt, brown sugar, eggs, cinnamon, stir into bread crumb mixture. Fold in peaches. Butter a casserole dish, pour in pudding mixture and bake 1 hour. Serve with whipped cream, sour cream, ice cream, whatever your heart desires. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was amazingly wonderful!! If you try it I hope you will enjoy it as much as we did...or we will be happy to relieve you of any leftovers you might have.... --- Sorry, Reggie - no leftovers. This was very tasty! We didn't have any Cool Whip, ice cream, or other topping, so we ate it plain. And really enjoyed it. Thanks! [Lou Parris ] Cal 292 Fat 6.5g Carb 49.3g Fib 3.2g Pro 8.9g Sod 376mg CFF 20.1% * Exported from MasterCook * Beef Pot Pie Recipe By :Cooking Light, Jan/Feb 1995, page 58 Serving Size : 6 Preparation Time :0:08 Categories : Eat-Lf Mailing List Meats Pies, Crusts & Pastry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup all-purpose flour 1/4 cup nonfat dry milk powder 1 teaspoon dry mustard 1 cup water 1 tablespoon Worcestershire sauce 10 1/2 ounces beef broth -- (1 can) undiluted 1 cup chopped onion 1 pound 93% ultra-lean ground beef Vegetable cooking spray 1 tablespoon dried parsley flakes 1/2 teaspoon garlic powder 1/2 teaspoon pepper 1/4 teaspoon dried thyme 16 ounces frozen New England-style sweet peas -- (1 package) and potatoes and carrots -- thawed 6 ounces sliced mushrooms -- (1 jar) drained 4 1/2 ounces refrigerated buttermilk biscuits -- (1 can) Combine the first 3 ingredients in a bowl; stir well. Gradually add water and next 2 ingredients, stirring with a wire whisk until blended; set aside. Cook the onion and beef in a large saucepan coated with cooking spray over medium-high heat until browned, stirring to crumble; drain in a colander. Return beef mixture to pan. Add parsley and next 5 ingredients; stir well. Add broth mixture; cook over medium heat for 15 minutes or until thickened, stirring constantly. Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray. Carefully split biscuits in half horizontally, and place over beef mixture. Bake at 400 degrees for 10 minutes or until biscuits are lightly browned. Yield: 6 servings (serving size: about 1 cup beef mixture and 2 biscuit halves). >From: Simps - - - - - - - - - - - - - - - - - - - NOTES : Make-Ahead Tips: You can assemble the casserole ahead of time, without thawing the frozen vegetables and omitting the biscuits; cover and freeze. Thaw frozen casserole overnight in refrigerator; let stand at room temperature 30 minutes. Top with biscuits; bake as directed. * Exported from MasterCook * Beer Bread #2 Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Breads Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Cups All-Purpose Flour 1 1/2 Tablespoons Baking Powder 1 1/2 Teaspoons Salt 2 Tablespoons Sugar 12 Ounces Beer -- at room temperature 1 Egg Preheat oven to 375. Combine flour, baking powder, salt, and sugar in a mixing bowl. Add beer, stirring just until dry ingredients are moist. Pour into greased and floured loaf pan; let sit 10 to 15 minutes to rise. Beat egg with 1 tablespoon water and brush on top of dough. Bake for 1 hour. >From: "Karen Lim" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Beggars Chicken (Hot Yee Gai) Recipe By :COOKING LIVE, SHOW #CL8964 Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Whole chicken whole, no skin, R-T-C -- 3 to 3 1/4 pounds -- cleaned - fat and membranes removed -- Marinade: 3 Tablespoons whiskey -- or spirits * 1 cinnamon stick -- broken into 4 pieces 2 Pieces star anise 1 Teaspoon salt 2 1/2 Teaspoons sugar 1 Pinch white pepper 2 Teaspoons peanut oil -- Stuffing: 2 1/2 Teaspoons peanut oil 1 1/2 Cups onions -- diced 6 Chinese black mushrooms -- soaked for 30 min in in hot water- stems discarded -- caps cut into 1/2-inch dice 1 Ounce preserved mustard -- washed 3 to 4 times -- leaves opened and rinsed -- finely sliced 2 Teaspoons Shao-Hsing wine or sherry 1 Teaspoon sesame oil 1/2 Teaspoon five-spice seasoning 1/2 Teaspoon salt 2 Teaspoons sugar 1 Pinch white pepper -- Dough: 4 Cups unbleached flour 1 3/4 Cups hot water 2 Teaspoons peanut oil 2 Large lotus leaves -- soaked in hot water for 20 minutes -- until softened --- -- 2 feet heavy duty foil * (Ng Ga Pei, a bottled potent grain spirit from China) To prepare the chicken, combine marinade ingredients and rub outside and inside of the chicken with it. Place in a dish and set aside. To prepare stuffing, heat wok over high heat for 30 seconds. Add peanut oil and coat wok. When a wisp of white smoke appears, add onions and cook until soft, about 1 1/2 minutes. Add mushrooms and preserved mustard and mix well. Add wine and mix. Add sesame oil, five-spice seasoning, salt, sugar, and pepper and stir to mix well. Remove from heat, transfer to a bowl and allow to cool. To prepare dough, place flour on a work surface and make a well in the center. Add hot water slowly with one hand, mix with the other. When water is absorbed, knead until a dough forms. Coat your hands with peanut oil and rub dough, with some pressure, to coat it. Rub hands over work surface as well. Flatten the dough until it is large enough to wrap the chicken. Stuff the chicken with the prepared stuffing, packing it loosely in the cavity. Close neck and tail openings with skewers. Wrap the chicken completely in the lotus leaves, overlapping if necessary. Place wrapped chicken in center of flattened dough and wrap the chicken, sealing the edges with the fingers. Spread out the foil and place the chicken on it, breast side up. Fold foil around the chicken, closing it. Preheat oven to 350 degrees for 15 minutes. Place chicken in a roasting pan and bake for 3 1/2 hours at 325 degrees. Remove from oven, allow to rest for 10 minutes. Remove foil, cut the hardened dough with kitchen shears and peel it back, cut lotus leaves and peel away, cut chicken skin and peel that back. The chicken is soft, falls away from the bone, and is best served by scooping the meat and the stuffing together to serve. Yield: 6 servings Per Serving: 102 calories, 2.3 grams of fat, 20 percent calories from fat, 33 mg cholesterol, 622 mg sodium All recipes courtesy of Eileen Yin-Fei Lo, The Chinese Way >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Black Bean Dip, Tex Mex Recipe By :Cooking Light, Nov/Dec 1994, page 152 Serving Size : 26 Preparation Time :0:07 Categories : Dips Eat-Lf Mailing List Legumes Mexican & Southwestern Rave Reviews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 15 Ounces black beans -- (1 can) drained 1 Teaspoon vegetable oil 1/2 Cup chopped onion 2 Cloves garlic -- minced 1/2 Cup diced tomato 1/3 Cup mild picante sauce 1/2 Teaspoon ground cumin 1/2 Teaspoon chili powder 1 Ounce shredded reduced-fat Monterey Jack cheese -- (1/4 cup) 1/4 Cup chopped fresh cilantro 1 Tablespoon fresh lime juice Place beans in a bowl; partially mash until chunky. Set aside. Heat oil in a medium nonstick skillet over medium heat. Add onion and garlic; saute 4 minutes or until tender. Add beans, tomato, and next 3 ingredients; cook 5 minutes or until thickened, stirring constantly. Remove from heat; add cheese and remaining ingredients, stirring until cheese melts. Yield: 1-2/3 cups (serving size: 1 tablespoon). Serve warm or at room temperature with fat-free corn or flour tortilla chips. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : I've been making this dip for quite some time now. It is excellent! Do give it a try, it goes great with the baked tortilla chips on the market, and far better than any jar product. This is a great last minute pantry recipe (instead of fresh tomato, a can of low-sodium diced tomatoes can be substituted.) [Elaine Pawelko ] Cal 67.9 Fat 1.1g Carb 11g Fib 2.6g Pro 3.9g Sod 15mg CFF 14.3% * Exported from MasterCook * Blackeyed Pea And Tomato Salsa Recipe By :Cooking Light, Nov/Dec 1994, page 118 Serving Size : 14 Preparation Time :0:05 Categories : Eat-Lf Mailing List Salsa Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Vegetable cooking spray 1 Cup chopped onion 1/2 Cup chopped lean Canadian-style bacon 2 Cloves garlic -- minced 1/4 Teaspoon ground cumin 1/4 Teaspoon ground pepper 15 Ounces black-eyed peas -- (1 can) drained 14 1/2 Ounces no-salt-added whole tomatoes -- (1 can) undrained and chopped 1/3 Cup minced fresh cilantro 1 Tablespoon finely chopped fresh jalapeno pepper Coat a large nonstick skillet with cooking spray; place over medium heat until hot. Add onion and next 2 ingredients; saute 5 minutes. Stir in cumin and next 3 ingredients; bring to a boil. Remove from heat; stir in remaining ingredients. Spoon into a bowl; cover and chill 1 to 8 hours. Yield: 3-1/2 cups (serving size: 1/4 cup). Serve at room temperature with Italian bread or no-oil tortilla chips. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 162 Fat 4.6g Carb 20.7g Fib 4g Pro 10.2g Sod 144mg CFF 25.3% * Exported from MasterCook * Breakfast Miso Soup Recipe By :Eat More, Weigh Less Cookbook, Terry Shintani Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Soups & Stews Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cup Water 1 Wakame Seaweed -- 3" Strip 1/2 cup Lowfat Tofu -- Firm, -- Chopped In 1/2" Chunks 1 Green Onion -- W/Stems, Chop Fine 1 Tbsp Barley Miso pg. 178 - 1995 Edition Bring water to a boil, add wakame and one half of the green onion. Simmer 5 mins. Turn off heat, add miso to taste by diluting 1 to 2 TB of miso in a ladle full of the soup water, mashing and smoothing out the miso and adding it back to the pot. Pour into large bowl, over small chunks of tofu. Garnish with chopped green onions, serve steaming hot. Makes 4-6 portions. >From: "Natalie Frankel" - - - - - - - - - - - - - - - - - - - NOTES : The original recipe used a smaller amount of tofu and used regular instead of lowfat. Here is the revised version after Reggie adjusted it and entered it into MasterCook. Enjoy - although I definitely don't think this would "only" be a breakfast soup... Cal 29.3 Fat 0.6g Carb 4.3g Fib 0.9g Pro 2.5g Sod 273mg CFF 15.7% * Exported from MasterCook * Broiled Portobellos Recipe By :Vegetarian Times, March 1995, pg 62 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp Miso -- dark barley 1 Tbsp Balsamic Vinegar 2 Tbsp Water -- or vegetable stock 2 Mushrooms -- Portobellos, 5 - 6" -- in diameter Olive Oil Fresh Parsley -- minced In a bowl, whisk together miso, vinegar and stock or water; set aside. Carefully remove mushroom stems and slice about 1/4" thick. Leave caps whole, or for faster cooking, slice into 1/4" slices. Brush mushrooms lightly with olive oil. Grill or broil about 5 min. Turn and brush with miso-vinegar mixture. Continue to cook, basting occasionally, until tender, about 5 min more. Garnish with parsley. Serves 4 Variations: This recipes has infinite possibilities. Try marinating mushrooms in miso mixture for a few minutes before broiling. Or season broiled mushrooms with salt and pepper, garlic powder, a drizzle of sesame oil, and/or a splash of umeboshi vinegar. Garnish with fresh chives. Recipe by: Susan Jane Cheney a former Moosewood cook. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : These large mushrooms are almost steak-like when grilled or broiled with a simple, yet sumptuous balsamic basting sauce. Serve them as an appetizer, side dish or garnish. Cal 11.6 Fat 0.3g Carbs 1.8g Dietary Fiber 0.3g Protein 0.7g Sodium 157mg CFF 21% * Exported from MasterCook * Cajun Shrimp Pasta Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons Olive oil 1/2 Chopped Onion 1/2 Teaspoon Thyme 1/4 teaspoon Cayenne pepper 1/4 teaspoon Black pepper 1/2 Teaspoon Basil 1 Tablespoon Garlic -- Chopped 1 Tablespoon Worcestershire sauce 1/4 teaspoon Tabasco sauce 2 Cups Tomato -- Peeled And Diced 2 Tablespoons Sugar 1/2 Cup Green Onions -- Chopped 3 Cups Chicken Broth 1 Pound Vermicelli -- Or Linguini 1 Pound Shrimp -- peeled and deveined 1/2 Cup Parmesan Cheese -- Grated Saute the onion in the olive oil for approximately four minutes. Add the garlic and stir. Add thyme, cayenne and black peppers, and basil and cook at low heat for five more minutes. Add everything else except for the pasta, shrimp, and cheese, and cook over lowish heat for about 1/2 hour or until the liquid is reduced. Saute the shrimp in some butter and garlic until three-quarters cooked (pink, but not totally opaque). Add the sauce and cook for an additional two minutes. Add the cooked pasta and toss well with the grated cheese. Serve hot. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : Original recipe called for double the cayenne, black pepper, and Tabasco. You may need to adjust the spices on the Cajun recipe depending on your taste for hot food. * Exported from MasterCook * Caribbean Jerk Chicken Recipe By :Diabetes Forecast Serving Size : 4 Preparation Time :0:15 Categories : Cajun, Creole, Carribbean Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound chicken breasts without skin 1 teaspoon whole cloves 1 teaspoon peppercorns 1/2 cup cider vinegar 1/2 cup soy sauce, low sodium 2 tablespoons olive oil 1/4 cup red wine 1/4 cup brown sugar 1 large Spanish onions -- chopped 1/4 cup scallions -- chopped -- (white and green parts) 1 tablespoon jalapeno pepper -- chopped 1/2 teaspoon ground allspice 1/2 teaspoon ground nutmeg 1 teaspoon thyme 1/4 teaspoon white pepper 1/4 cup lime juice Prepare marinade: Crush whole cloves and peppercorns in a spice grinder or coffee grinder. (Blender might work, too). Combine with all other ingredients, except chicken in a blender or food processor. Blend until the marinade is thick and smooth, with no chunks in it. Place the chicken in a non-metal container. A glass bowl is good; so are ziplock bags. Pour the marinade over the chicken. (Instead of individual breasts, I used skinless chicken tenders, which I buy frozen by the large bagful at a warehouse store). Marinate, refrigerated, for 8 hours or overnight. Remove the chicken from the marinade. Discard the marinade. Cook the chicken on a grill 6 minutes on each side, or until there is no trace of pink inside. Or, cook in a lightly-oiled cast iron pan over high heat. (You could broil it in the oven, too.) Slice into strips before serving, if you wish. >From: harper@idt.net (Robin Carroll-Mann) I might add this suggestion, for the sake of Authenticity since we don't have access to Pimento Wood for the True taste of Jerk, which is the Taste of Pimento Wood and Banana Leaf as they slowly burn.. Use Whole Allspice in the Marinade, Use Fresh Thinly Sliced Scallion up to 1/2 Cup and Fresh Thyme Leaf as that really is the base of the taste Use a "Little Dark Rum" about 1/4 cup per pound of meat in marinade Use Liquid Hickory Smoke flavoring in the marinade and baste Use Garlic Puree or Liquid Garlic Essence in the Baste and Please Use Fresh Herbs and Spices, NOT Dried, as Jerk is a Wet Process for the long slow cooking process don't be afraid to use the Scotch Bonnet Pepper which also adds it's Original or as we say in Yard "Article" Flavor. BTW don't slice or cut the Scotch Bonnet, as it will flavor just as well whole if part of the marinade is cooked for a Baste, which is how the real jerk flavor is mostly imparted, not the marinade. remove the whole Scotch Bonnet before serving or if it bursts. It is rumored that Jerk Chicken was a favorite of the Princess Diana, and that she often had it brought in from the Jerk Shops in Brixton. [Paradise Manifest ] - - - - - - - - - - - - - - - - - - - NOTES : I found this recipe only mildly spicy. Next time I would use more jalapeno (about 1 entire pepper). The recipe can also be made with lean beef, and would probably be very good that way. Nutritional information: 1 serving contains calories: 192 calories from fat: 45 total fat: 5 grams saturated fat: 1 gram sodium 372 mg. carbohydrate: 6 grams sugars: 6 grams protein: 29 grams Diabetic Exchanges: 4 very lean meats, 1/2 carbohydrate * Exported from MasterCook * Caribbean Spice Popcorn Recipe By :Vegetarian Times Complete Cookbook, 1995 Serving Size : 4 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Grains & Cereals Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons vegetable seasoning 1 teaspoon lemon zest 1 teaspoon curry powder 1 teaspoon salt -- optional 1 pinch cayenne -- or to taste nonstick cooking spray 8 cups popcorn, air-popped -- hot Combine the salt, cayenne, vegetable seasoning, lemon zest, and curry powder in a small bowl. Lightly spray the sides of a large serving bowl with the butter-flavored spray. Add 2 or 3 cups of hot popcorn, spray lightly and sprinkle evenly with a heaping teaspoon of mixed seasonings. add another layer of the popcorn, spray and seasoning mixture. Add a final layer of the popcorn and spray, and sprinkle the remaining seasoning over all. Serve at once without tossing. >From: Ellen C. Rakes - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot Soup With Parsley Matzo Balls Recipe By :The Low-Fat Jewish Ckbk,Faye Levy (Orange Cty Reg 9/25/97) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Holidays & Gifts Jewish Rave Reviews Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Soup: 2 medium onion -- chopped 1 pound carrots -- diced 5 1/4 cups nonfat chicken broth -- divided 3 tablespoons rice -- uncooked salt and pepper 1/2 teaspoon dried thyme -- crumbled 1 bay leaf pinch sugar -- optional sauteing liquid -- (orig was 1 tb oil) Matzo Balls: 1/4 cup parsley sprigs -- packed 2 large eggs 2 teaspoons vegetable oil 1/2 teaspoon salt 1/2 cup matzo meal 2 tablespoons water Saute onions in your favorite sauteing liquid, until soft, but not brown. Add carrots, 4 cups broth, rice,and seasonings. Stir and bring to a boil. Reduce heat to low, cover and cook about 30 minutes or until carrots and rice are very tender. Discard bay leaf. Let soup cool 5 minutes. Pour the soup into a blender and puree until very smooth. Return to saucepan. Bring to a simmer, stirring often. Add about 1 1/4 cups broth, or enough to bring soup to desired consistency. Bring to a boil, stirring. Taste and adjust seasoning; add pinch of sugar if desired. Soup can now be kept, covered for 2 days in refrigerator; reheat over medium low heat before serving. Matzo balls: Chop the parsley in food processor. Combine the eggs, oil, and salt in a bowl. Lightly beat until blended. Add matzo meal and bat until batter is well blended. Beat in water, then the chopped parsley. transfer the batter to a bowl, cover, and refrigerate for 20 minutes. Bring 2 quarts of salted water to a boil in a large saucepan. With wet hands, take about 1 tsp matzo-ball mixture and roll it between your palms to a ball; mixture will be soft. Set balls on a plate. Reduce heat so water simmers. With a rubber spatula, carefully slide balls 1 by 1 into the simmering water. Cover and simmer over low heat about 30 minutes or until matzo balls are firm. Cover and keep them warm until ready to serve. Add 3-6 matzo balls to each bowl of soup. >From: Ellen C. Rakes (ellen@brakes.elekta.com) I made this soup for tonight's dinner. I used 1 Tbsp. olive oil to saute the onions. Also, after pureeing the soup, I did not add the additional 1 1/4 cups of chicken broth because the soup was at the consistency that I prefer (adding the broth would have made it to thin and diluted the taste more). The soup has a pleasing and very mild carrot taste. The parsley matzo balls are wonderful, they add the necessary flavor to "complete" the soup. They also cook up firm. When making these, be sure to keep your hands moist to keep them from sticking. Also, I would not put them on a plate (they probably would be difficult to slide off); just form the balls and drop them directly into the boiling water. I did not use a food processor to chop the parsley, I used a knife and that was fine. This soup is a nice change from the typical chicken soup with matzo balls, and a little more filling--makes a nice comfort food. [Elaine Pawelko ] - - - - - - - - - - - - - - - - - - - NOTES : This sweet carrot (comfort) soup with matzo! pure comfort - thanks. [KitPATh ] * Exported from MasterCook * Carrots And Garlic Recipe By :Mediterranean Flavors Cookbook, Nick Stellino Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Tsp I Can't Believe It's Not Butter - Light -- *Note 1/2 Tsp Olive Oil -- **Note 2 Tsp Sugar -- ***Note 3/4 Tsp Garlic -- ****Note 1 Tsp Thyme 1 1/2 Lb Carrots -- Sliced 1/4 cup Nonfat Veg Chicken Broth, Low Sod -- *****Note 1/4 Tsp Salt 1/8 Tsp Black Pepper *NOTE: Original recipe used 1 T butter **NOTE: Original recipe used 1 T olive oil ***NOTE: Original recipe used 2 T sugar ****NOTE: Original recipe used 20 cloves of garlic, halved *****NOTE: Original recipe used regular chicken broth In nonstick fry pan put everything but carrots in. Heat so that the margarine melts and mix everything together. Add the carrots. Stir well to coat on medium-high heat for 2 min. Then add chicken broth and mix well. Continue on medium-high heat. Cover and lower heat to simmer. when carrots are cooked they will be coated and wonderful. Cook the carrots to your preference. This was absolutely wonderful!! Very quick and easy. I put it together as a last minute addition to the meal. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was dinner tonite and it was wonderful!! If you try it I hope you will enjoy it too. Served with Mustard Shrimp in Potato Nests. Cal 82.8 Fat 1.1g Carb 17.9g Fib 4.7g Pro 4.7g Sod 208mg CFF 10.5% * Exported from MasterCook * Cheesecake, Three Cities Of Spain Recipe By :April 1996 Gourmet Serving Size : 8 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- For crust: 11 graham crackers -- ground fine 1/3 cup unsalted butter -- softened 1/3 cup sugar 1/8 teaspoon salt For filling: 24 ounces nonfat plain yogurt -- orig was 3 - 8z pckg cream cheese 4 large eggs -- beaten lightly 1 teaspoon vanilla 1 cup sugar For topping: 16 oz lowfat sour cream 1 tbsp sugar 1 teaspoon vanilla Preheat oven to 350. Make crust: In a bowl, stir together crust ingredients. Sprinkle the crumbs into a 9 inch springform pan and press evenly over bottom and up the sides about 1 1/2 inches. Make filling: with an electric mixer beat cream cheese until fluffy and add eggs a little at a time. Beat in vanilla and sugar until just combined. Pour filling into crust and bake in the middle of the oven for 45 min. Transfer cake to a rack and let stand 5 min. Leave oven on. Make topping: stir together topping ingredients. Gently spread over top of cake and return to oven. Bake cake for 10 min. Remove from oven and let cool completely. Cover with plastic wrap and refrigerate overnight. Remove cake from refrigerator and let stand at room temperature 30 min. Serve with strawberries if desired. * I used yogurt cheese made from fatfree yogurt and left to drain for 36 hours. ** I used lf sour cream. >From: Nathalie Chiva - - - - - - - - - - - - - - - - - - - NOTES : If anybody has tips for reducing fat in the crust, I would love to hear them! And if anybody has an idea as to why the cake is named like that, I would love to know! --- When I make my yogurt-based cheesecake, I use the fat-free Healthy Choice fruit cookies as the crust. They are very moist and I just crumble them up and press in the bottom of my springform pan. This method works very well for me and adds a lot of flavor to the cheesecake. [Penchard@aol.com] * Exported from MasterCook * Chicken Chowder, Healthy Recipe By :Lansing State Journal, Oct. 28, '96 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup carrot -- shredded 1 cup skim milk 1/2 cup chicken broth 1/4 teaspoon black pepper 1/4 teaspoon onion powder 1 peeled potato -- cut in 1/2" chunks 4 green onions -- chopped 1/2 pound boneless skinless chicken breasts -- in 1" cubes 30 ounces cream style corn -- (2 - 15 oz cans) 1/2 cup shredded cheddar cheese 1/4 cup mashed potato flakes Mix all ingredients except cheese and potato flakes in slow cooker. Cover and cook on low heat for 5-6 hours or until potatoes are tender and chicken is no longer pink, Stir in potato flakes and cook on high, uncovered for 5 minutes until chowder has thickened and flakes have dissolved. Top with cheese before serving. Serves 4. Nutrition info per serving: 367 calories, 45mg cholesterol, 8g fat. Nutritionist Chris Sagolla-Flood is an MSU grad with degrees in dietetics and foods and nutrition. Questions and comments can be sent to Chris Sagolia-Flood, Lansing State Joumaf, 120 E. Lenawee St., Lansing, MI 48919. MC formatting by bobbi744@sojourn.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Diablo Recipe By :Healthy Choices Ad. Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup salsa 1/4 teaspoon cumin 6 boneless skinless chicken breast halves 1 14 ounce can artichoke hearts -- drained/quartered 1 2 1/4 ounce black olives -- sliced/drained 1 can Healthy Choices Cream of Mushroom with Cracked Pepper and Herbs Condensed Soup In a medium bowl, mix soup, salsa and cumin; set aside. Arrange chicken in 9x13" baking dish. Bake at 350 F. for 20 minutes. Place artichoke hearts around chicken. Pour soup mixture over top; sprinkle with olives. Bake an additional 25-30 minutes or until chicken is no longer pink in center. Sprinkle with cilantro. Makes 6 servings. MC formatting by bobbi744@sojourn.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken In Wine For The Slow Cooker Recipe By :"Mimi's Box" Serving Size : 4 Preparation Time :0:00 Categories : Chicken Crockpot Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Chicken Thighs Without Skin -- *Note 4 Skinless Boneless Chicken Breast Halves -- *Note Salt And Pepper -- To Taste 2 Tbsp I Can't Believe It's Not Butter - Light -- **Note 1 Med Onion -- Slice, Cut In Match Stick Pieces 4 Oz Sliced Mushrooms, Canned -- Drained 1/2 cup Dry White Wine 2 Tsp Italian Seasoning 3 cup Cooked Rice *NOTE: Original recipe used 3 lb chicken. I used a combo of skinless thighs and breast halves. **NOTE: Original recipe used butter Rinse off the chicken & pat dry. Season with salt & pepper. In a skillet, brown chicken in butter & place in the slow-cooker. Saute onion and mushrooms in the skillet. Add white wine to skillet and stir, scraping to remove all of the brown stuff stuck to the bottom of the pan! Pour all of that over the chicken and sprinkle with the Italian seasoning. Cover and cook for 3 to 4 hours on HIGH. Serve over rice (spoon sauce over top) & little sweet english peas (optional). 4 to 6 servings This was incredibly good. Very tender and moist. Easy to put together and then just forget about it till the timer goes off. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : We had this last night with Reggie's Easy Chicken in Wine for the Slow-Cooker. This one is really a keeper. Naturally, I made a few little changes. I used just chicken thighs instead of a breast/thigh combo as we like thigh meat better. Also, I halved the recipe except for the mushrooms - used more than twice the amount called for as we love mushrooms. Oh, and found myself to be out of Italian Seasoning, so I used marjoram, thyme, oregano and a bit of tarragon (all dried). Instead of salt and pepper I used Tony Chachere's. Ross scarfed down this one with not a single suggestion for improving it! [Lou Parris ] Cal 447 Fat 7.4g Carb 46.4g Fib 1.9g Pro 40g Sod 431mg CFF 16.2% * Exported from MasterCook * Chicken Pot Pie, No Guilt Recipe By :Campbell's 98% fat-free Cream of Chicken Soup recipe Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Pies, Crusts & Pastry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup cubed cooked chicken 9 ounces frozen mixed vegetables -- thawed 10 3/4 ounces fatfree cream of mushroom soup 1/2 cup milk 1 egg 1 cup lite biscuit mix Preheat oven to 400 F. In a 9" pie plate mix chicken, vegetables and soup. Mix milk, egg and baking mix. Pour over chicken mixture. Bake 30 minutes or until golden brown. Serves 4. MC formatting by bobbi744@sojourn.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Pot Pie, Phyllo Recipe By :Tyson Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Pies, Crusts & Pastry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 chicken breast halves without skin -- cut in 1/2" pieces 1 large Baking Potatoes -- 1/4-inch dice 1 small Onion -- sliced 2 medium Carrot -- 1/4-inch dice 14 1/2 oz fat-free chicken broth 1/2 teaspoon Poultry Seasoning 1/2 teaspoon Salt 1/8 teaspoon Pepper 1/4 cup Flour 1/2 cup nonfat sour cream 6 pieces phyllo dough -- thawed 2 tablespoon Butter -- melted Spray large nonstick skillet with Pam, add chicken and onion and cook over medium heat for 5-7 minutes, stirring frequently, until chicken is no longer pink. --Add potatoes, carrots, 1/2 cup chicken broth, and seasonings. Bring to a boil. Cover and cook over medium-low heat for 5-6 minutes or until veggies are tender. --Blend flour into remaining broth and pour into veggies, stirring to blend. Cook and stir for 1-2 minutes, or until thickened. Remove from heat and allow to cool. --On work surface, layer phyllo sheets, brushing between layers with margarine, reserving a small amount for finished pie. --Fit phyllo layers into a spray-coated 2 quart, deep casserole. Fill with chicken mixture. --Fold edges of phyllo over filling; brush with remaining butter. --Bake at 375 for 35-40 minutes or until golden brown and filling bubbles. >From: KAR - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Ratatouille Pasta Recipe By :Ragu's Mama's Cookbook, Website Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive -- or vegetable oil 3/4 lb boneless skinless chicken breasts -- in 1/2"pieces 1 cup green pepper -- in strips 1 1/2 cups eggplant -- diced 1 1/2 cups zucchini -- thinly sliced 27 1/2 ounces Ragu Light Pasta Sauce tomato-herb 3 cups penne rigate or mostaccioli -- uncooked (8 oz. ) Grated Parmesan cheese In large saucepan over medium-high heat, heat oil; add chicken and green pepper. Cook, stirring frequently, until chicken is no longer pink. Add eggplant and zucchini; cook 3 minutes, stirring frequently, or until vegetables are tender. Stir in pasta sauce; heat to boiling. Reduce heat; simmer, uncovered, 10 minutes or until chicken is thoroughly cooked. Meanwhile, cook pasta according to package directions; drain. Spoon sauce over hot pasta; sprinkle with Parmesan cheese, if desired. MC formatting by bobbi744@sojourn.com - - - - - - - - - - - - - - - - - - - NOTES : 8 servings (about 1 cup each) Nutrition Information per Serving:Calories: 250,Carbohydrate: 29 g., Fat: 6 g. Protein: 20 g., Cholesterol: 30 mg., Sodium: 350 mg. * Exported from MasterCook * Chicken With Curried Peaches Recipe By :San Jose Mercury News, August 13, 1997 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Fruit Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon olive oil 1 Tablespoon curry powder -- or to taste 1 1/2 Pounds Skinless Boneless Chicken Breast Halves -- Cut In 1" Pcs 1/2 Cup fresh orange juice 1 Tablespoon light brown sugar 1 Teaspoon finely minced ginger root 4 peaches -- at room temp, Peel, Pit, Cut In 1/4" Wedges Toasted walnuts -- for garnish, opt Heat the olive oil in a large non-stick skillet or saute pan over medium-high heat. Add 1/4 cup water, stir in the curry powder and heat until bubbly. Add the chicken and cook, covered, stirring occasionally, until it is lightly browned and cooked through, about 5 minutes. With a slotted spoon, transfer the chicken to a bowl, and cover to keep warm. Meanwhile, in a measuring cup, combine the orange juice, brown sugar and ginger, stirring until the sugar is dissolved. Add the peaches and orange juice mixture to the skillet; stir until the fruit is lightly cooked and the sauce is bubbly, about 3 minutes. Add the chicken and stir gently until the mixture is warmed through, about 1 minute. Taste and adjust seasonings if needed. Garnish with toasted walnuts before serving (optional). Yield: 4 servings. FOR SOME fresh ideas for the ubiquitous skinless, boneless breast, ``The 15-Minute Chicken Gourmet'' by Paulette Mitchell (Macmillan, $23) is the ticket. Disregard the 15-minute promise: About the only thing you can cook in that amount of time is scrambled eggs. But the recipes in the book are relatively quick, and they often incorporate a vegetable, fruit or pasta, so you don't have to deal with side dishes. For this delicious dish, just make some rice and you're set. Published Wednesday, August 13, 1997, in the San Jose Mercury News. Copied with permission. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 280 Fat 6.5g Carb 13.9g Fib 1.9g Pro 40.4g Sod 118mg CFF 21.4% * Exported from MasterCook * Chicken With Onions Recipe By :Cooking Light, Nov/Dec 1994, page 124 Serving Size : 8 Preparation Time :0:10 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Teaspoon salt 1 Teaspoon crushed red pepper 1/8 Teaspoon black pepper 5 Cloves garlic -- minced 1/2 Cup fresh lime juice 8 Cups thinly sliced onions -- (4 large) 8 Skinless Boneless Chicken Breast Vegetable cooking spray 1 Tablespoon olive oil -- divided 4 Cups hot cooked long-grain rice Combine first 7 ingredients in a large zip-top heavy-duty plastic bag; seal bag, and marinate in refrigerator 2 hours, turning occasionally. Coat an ovenproof Dutch oven with cooking spray; add 1-1/2 teaspoons oil, and place over medium-high heat until hot. Remove 4 chicken breasts from plastic bag, and add to pan; cook 2 minutes on each side or until browned. Remove chicken from pan; set aside, and keep warm. Repeat procedure with remaining 1-1/2 teaspoons oil and chicken. Remove pan from heat; add onion slices from plastic bag. Return chicken to pan, nestling them into onion slices. Bake, uncovered, at 450 degrees for 20 minutes. Remove chicken from pan; stir onion slices, scraping bottom of pan to loosen browned bits. Return chicken to pan; reduce oven temperature to 375 degrees, and bake an additional 15 minutes. Place 1/2 cup rice on each of 8 serving plates; top each serving with 1 chicken breast half and 1/2 cup onion mixture. Yield: 8 servings. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 486.8 Fat 4.6g Carb 68.6g Fib 2.5g Pro 40.2g Sod 977mg CFF 8.8% * Exported from MasterCook * Chili Mole Popcorn Recipe By :Vegetarian Times Complete Cookbook, 1995 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon chili powder 1 teaspoon unsweetened cocoa powder 1 teaspoon vegetable seasoning 1 teaspoon salt -- optional 1/4 teaspoon freshly ground black pepper 8 cups popcorn, air-popped -- hot Buttered flavored cooking spray Combine the chili, cocoa, vegetable seasoning, salt and pepper in a small bowl. Lightly spray the sides of a large serving bowl with the butter-flavored spray. Add 2 or 3 cups of hot popcorn, spray lightly and sprinkle evenly with a heaping teaspoon of mixed seasonings. add another layer of the popcorn, spray and seasoning mixture. Add a final layer of the popcorn and spray, and sprinkle the remaining seasoning over all. Serve at once without tossing. >From: Ellen C. Rakes - - - - - - - - - - - - - - - - - - - NOTES : These exotic flavors carry with them the savory chili-chocolate charm found in a classic Mexican mole sauce. [Veg Times] * Exported from MasterCook * Chili Pinon Bisquicks Recipe By :Pat Hanneman Riverside Serving Size : 3 Preparation Time :0:15 Categories : Breads Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons pine nuts 1/4 teaspoon chili powder -- New Mexican 1/8 teaspoon grated orange peel -- dried 3/4 cup lowfat Bisquick(r) baking mix 2 tablespoons cornmeal 1/2 cup 1% low-fat milk -- about Dry pan roast with medium heat the nuts and chili powder, stirring frequently. Add the orange peel; remove from the heat and let cool about 2 minutes. Place the nut mixture, Bisquick and cornmeal to a food processor and whir until nuts are finely chopped. (Chop the nuts with the flour to prevent forming a nut paste). Transfer to a bowl, add the milk. Make 6 drop biscuits - bake about 8 to 10 minutes at 450 deg F. Serve with honey or jalapeno jelly. PER BISCUIT - 82.4 cals, 2.4 g fat, 25.3% cff. This is a variation on a bread recipe in Deborah Madison's book, THE SAVORY WAY: see "Pinon Bread." >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : These were a nice change of pace -- We had this with an egg, oj and plums! * Exported from MasterCook * Chilled Curried Yellow Squash Soup Recipe By :COOK ALONG XIV ON COOKING LIVE; Gourmet Magazine Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup white part of leek -- thinly sliced washed well and drained 1/2 teaspoon extra virgin olive oil 1/2 teaspoon curry powder 1/8 teaspoon turmeric 3/4 pound yellow squash -- slice thin 2 cups water Accompaniments: 1 tablespoon low-fat sour cream 1 tablespoon Major Grey's chutney In a heavy saucepan cook leek in oil over moderately low heat, stirring occasionally, until softened. Add curry powder and turmeric and cook, stirring, until fragrant, about 30 seconds. Add squash and water and simmer, stirring occasionally, until squash is very tender, about 15 minutes. Cool mixture slightly and in a blender puree in batches until smooth, transferring to a bowl. Season soup with salt and pepper. Chill soup, covered, at least until cold, about 6 hours, and up to 1 day. Before serving, season with salt and pepper if necessary. Serve soup with small dollops of sour cream and chutney. Yield: 2 1/2 cups Per Serving: 74.8 calories and 2.1 grams of fat >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - Serving Ideas : See "Menu for Two" * Exported from MasterCook * Chipotle Sauce (For Baked/grilled Chicken) Recipe By :Naughyde@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grilled, Smoked, Bbq Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 canned chilpotles 5 Cloves garlic 1/2 onion 2 limes -- juiced 5 Thai chiles Splashes brandy Pinch olive oil I was craving something flavored with chipotles - I put in the blender 5 canned chipotles, 5 cloves of garlic, half an onion, juice of 2 limes, 5 Thai chiles, a few splashes of brandy and a smidgen of olive oil. Whirred. Poured over chicken (skinless breasts would work fine) and baked. Would probably be fine on a grill too. I think a generous amount of chopped parsley and/or cilantro would have improved this, also a little less garlic. My s.o. doesn't like sauces sweet but I think some jam or hoisin or molasses would have been good too. - - - - - - - - - - - - - - - - - - - NOTES : Amazingly, this did not turn out very spicy (but I'm a chilehead so I guess I have a leather mouth...). I would add cayenne to heat it up - but that will depend on the chipotles and Thai chiles you get. This is very similar to what I'm going to have for lunch. Cilantro does help. And I think the dried chipotles are a little hotter than the canned ones. Through a couple of adobo peppers in there. Yee-haw! :) ["smithg" ] * Exported from MasterCook * Chocolate Bundt Cake #2 Recipe By :COOKING LIVE, SHOW #CL8968 Serving Size : 16 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- Cake: 2 large eggs 2 large egg whites 2 cups all-purpose flour 1 cup unsweetened cocoa powder -- preferably Dutch-process 2 teaspoons baking powder 1 teaspoon baking soda 1 teaspoon salt 1 cup buttermilk 1 cup fruit puree fat replacement 1/3 cup canola oil 2 tablespoons instant coffee granules 2 teaspoons pure vanilla extract 2 3/4 cups granulated sugar -- Chocolate glaze: 2 tablespoon chopped hazelnuts -- or almonds 3 ounces bittersweet chocolate -- coarsely chopped -- or semisweet 3 tablespoons 1% low-fat milk Preheat oven to 325 degrees. Lightly oil a 12 cup Bundt pan or coat it with nonstick spray. Place eggs and egg whites in a large mixing bowl and set bowl in a pan of hot water; stir occasionally to warm eggs. Meanwhile, sift flour, cocoa, baking powder, baking soda and salt into a medium bowl. Set aside. In another medium bowl, whisk buttermilk, fruit puree, oil, coffee granules and vanilla. Set aside. Remove bowl of eggs from water. Beat with an electric mixer on low speed. Gradually add sugar. Increase mixer speed to high and continue beating until mixture is thick and pale, about 5 minutes. With a rubber spatula, alternately fold reserved dry ingredients and buttermilk mixture into egg mixture, making 3 additions of dry ingredients and 2 additions of buttermilk mixture. Scrape batter into prepared pan. Bake for 50 to 60 minutes, or until top springs back when touched lightly and cake shrinks away slightly from sides of pan. Place on a wire rack to cool for 10 minutes. Loosen edges and invert cake onto rack. Cool completely. To make glaze: Spread hazelnuts in a shallow pan and bake in a 325 degree oven for 5 to 7 minutes, or until fragrant. Let cool. In a small heavy saucepan, combine chocolate and milk; heat over low heat, stirring, until glaze is smooth. Place cake on a serving plate. Carefully pour warm glaze over cake, letting it drip down the sides. Sprinkle with the nuts. Yield: 16 servings Per Serving: 290 calories, 4 g protein, 8 g fat, 260mg sodium, 27mg cholesterol All recipes courtesy of Patsy Jamieson, Eating Well Magazine >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Frozen Yogurt Pops (Or Raspberry) Recipe By :Prevention on line Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup nonfat plain yogurt -- or reduced-fat 3 Tbsp light corn syrup 2 Tbsp chocolate syrup 1/2 Teaspoon vanilla 2/3 Cup 2% low-fat milk In a small bowl, use a fork to stir together the yogurt and corn syrup. Stir in the chocolate syrup and vanilla until well-combined. Add the milk and mix well. Pour the mixture into 8 (6-ounce) ice-pop molds or paper cups, filling each about three-quarters full. Cover the molds with their lids or the paper cups with foil. Insert the sticks (use wooden ice-pop sticks if using paper cups). Freeze until solid. To serve, remove the pops from the mold according to the directions that came with it or peel the paper from the cups. Serves 8. [REF] Copyright 1997 Wire Networks, Inc. and Rodale Press, Inc. All rights reserved. http://www.prev.com/children/school/weekone/recipes.html#tues >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : This is a healthy, inexpensive version of the frozen yogurt pops you find in the supermarket. For fruit pops, use strawberry or raspberry syrup instead of the chocolate. * Exported from MasterCook * Chocolate Zucchini Cake Recipe By :Debbie Van Haun Serving Size : 24 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup brown sugar 1/2 cup sugar 1/4 cup butter 6 tablespoons Lighter Bake (TM) fat substitute 3 eggs 1 teaspoon vanilla 1/2 cup buttermilk 2 1/2 cups flour 1/2 teaspoon allspice 1/2 teaspoon cinnamon 1/2 teaspoon salt 2 teaspoons baking soda 4 tablespoons cocoa powder 3 zucchini -- grated 3/4 cup chocolate chips In a large bowl cream together sugars, butter and Lighter Bake. Add eggs, vanilla and buttermilk and stir well to mix. Sift together flour, allspice, cinnamon, salt, soda and cocoa. Mix into creamed ingredients. Sir in grated zucchini until blended. Pour into greased and floured 9x13-inch pan. Sprinkle chocolate chips on top. Bake at 325 degrees for 45 minutes. >From: dbrukner - - - - - - - - - - - - - - - - - - - NOTES : It is very moist and you probably could reduce the fat.cal even further by cutting the chocolate chips in half. * Exported from MasterCook * Chocolate Zucchini Cake #2 Recipe By :The New American Diet, Sonja L. & William E. Connor Serving Size : 24 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon vanilla extract 2 tablespoons butter -- melted 6 tablespoons applesauce -- or baby food prunes 1 1/2 cups sugar 4 egg whites 1/2 cup skim milk 1 teaspoon baking soda 1 1/4 cups unbleached flour 1 1/4 cups whole wheat flour -- or unbleached flour 1/4 cup cocoa 1/2 teaspoon cinnamon 1/2 teaspoon nutmeg 1/4 teaspoon salt 2 cups zucchini -- grated 1. Preheat oven to 350 degrees F. 2. Combine vanilla, melted butter, applesauce, sugar, egg whites, and skim milk. 3. Sift together baking soda, flours, cocoa, spices, and salt. Add dry ingredients alternately with zucchini to first mixture. 4. Bake for 60-65 minutes in a lightly oiled bundt pan, or about 45 minutes in a 9"x13" pan. Makes 24 servings (about 2"x2"). Source: The New American Diet by Sonja L. and William E. Connor Page(s): 352 (I really enjoy this book - you may want to check it out) >From: Darby Stanfill - - - - - - - - - - - - - - - - - - - NOTES : A very nice cake which does not need to be frosted. Darby's notes: I made it in a bundt pan. It was very good served with lite whipped cream or vanilla frozen yogurt. I used the jar of babyfood prunes and substituted applesauce for the butter. This made it even lower in fat - and it was good - very moist. Would probably also be good with a nice white glaze. * Exported from MasterCook * Cinnamon Oatmeal Apple Cookies Recipe By :Low-Fat & Fast, Winter/Spring 1997 Serving Size : 36 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cup Rolled Oats 1 cup White Flour -- Unbleached 4 Tsp Ground Cinnamon 2 Tsp Baking Powder 2 Tsp Baking Soda 1/4 Tsp Ground Nutmeg 1/2 cup Brown Sugar -- Or Date Sugar 1/2 cup Apple Juice, From Frozen Concentrate -- Or Honey 2 Tsp Vanilla Extract 1 cup Grated Peeled Apple 3/4 cup Raisins 4 Egg Whites -- Stiffly Beaten These soft and chewy gems are often a hit with kids. Preheat oven to 400 deg F. In food processor or blender, combine 1 C oats with flour, cinnamon, baking powder, baking soda, nutmeg and brown sugar or date sugar. Process until oats are coarsely ground and ingredients well mixed. Stir in remaining oats. In a bowl, combine apple juice concentrate or honey, vanilla extract, grated apple and raisins. Mix well, combine oat mixture and apple mixture, then fold in egg whites. Drop by heaping tablespoons onto nonstick baking sheets. Bake 12 - 15 min, checking to avid overbaking. Allow cookies to cool slightly on baking sheet before transferring to wire cooling rack. Makes 3 doz cookies. OVO-LACTO These were very good..they do go stale rather quickly since they are low fat. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 63.2 Fat 0.5g Carb 13.1g Fib 1.2g Pro 2g Sod 98mg CFF 7.1% * Exported from MasterCook * Cold Tofu Salad Recipe By :TAMALES WORLD TOUR, SHOW #WT1A05 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- Dressing: 3 tablespoons rice vinegar 2 tablespoons low sodium soy sauce 1 tablespoon soybean oil 1/2 cup cilantro -- roughly chopped 1 tablespoon finely grated fresh ginger -- generous 2 green onions -- finely sliced Salt to taste --- 2 ounces tofu -- (2 blocks) * drained on papertowels * USE MORI NU LITE TOFU Combine the dressing ingredients and set aside. Cut the tofu into 1 inch cubes and arrange on individual plates. Cover with the dressing and serve immediately. Yield: 4 servings >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cool Sesame Noodles (Ji Mah Mien) Recipe By :COOKING LIVE, SHOW #CL8964 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 cups cold water 1/2 pound Chinese egg noodles -- (slightly thicker than vermicelli) -- Sauce: 1 teaspoon sesame seed paste 1 1/2 tablespoons peanut butter 2 teaspoons white vinegar 1 tablespoon mushroom soy sauce 1 1/4 teaspoons hot pepper flakes 2 teaspoons sugar 1/4 cup chicken stock 1 Pinch white pepper 2 tablespoons finely sliced scallion greens 2 sprigs fresh coriander -- broken into pieces In a pot bring water to a boil over high heat. Add noodles, stirring to loosen. Cook for 1 1/2 minutes, until al dente. Run cold water into pot and drain noodles. Repeat. Drain thoroughly. Place drained noodles in a mixing bowl, and toss with sesame oil. Refrigerate uncovered for 1 hour. Meanwhile combine the sauce ingredients. When noodles are cool, toss with the sauce, place in a platter, garnish with coriander sprigs, and serve. Yield: 4 servings Per Serving: 131 calories, 2.5 grams of fat, 14 percent calories from fat, 0mg cholesterol, 291mg sodium All recipes courtesy of Eileen Yin-Fei Lo, The Chinese Way >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Corn And Kale Stew Recipe By :Leafy Greens, Mark Bittman Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Ears Corn 2 cup Nonfat Veg Chicken Broth, Low Sod -- Or *Note Salt And Pepper 1 Lb Kale -- **Note 2 Tbsp I Can't Believe It's Not Butter - Light -- ***Note, Optional *NOTE: Original recipe stated one could use regular chicken stock, vegetable stock or water **NOTE: Wash, trim ***NOTE: Original recipe used 2 T unsalted butter, optional General rule of thumb: If a stem is less then an eighth of an inch thick it can pretty much be treaded the same as the leaves; cooking time will have to be adjusted upward, but only slightly. With larger but not enormous stems - say, those between an eighth and a quarter of an inch - I usually strip the leaves, chop the stems and begin cooking them first, adding the leaves only after the stems have begun to become tender. Thicker stems should be peeled, cooked separately, cooked for much longer than the greens. Shuck the corn; using a fork or knife, scrape the kernels off the cobs. Do not worry about getting every last bit. Cut the cobs into chunks. Simmer the cobs in the stock if you have it, in water if you do not, for about 10 min. Season the stock to taste. Chop the kale coarsely and add it to the stock; cover and simmer for about 10 - 15 min more, until the kale is tender but not mushy. Add the corn kernels and simmer another minute or two more, just to heat through. Add the margarine if you like, stir it in, and serve. Other greens to use: Almost any fresh cooking green you can get your hands on, but nothing too-too bitter: Beet greens, chard, collards, or mustard would be first choices after kale. Time: About 40 min. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was **wonderful**!! Also very quick and easy to put together I ended up having to put about 1/3 C more chicken broth into the kale as it cooked. There was some there but I was afraid it would boil out. I removed the corn cobs after the 10 min of simmering them. I then put them into a pot of different chicken broth (3 C water with nonfat vegetarian chicken broth) and simmered them about another 45 min - 1 hr. I tossed them out and have saved the broth ...don't quite know what I will do with it. The corn essence that you made can be used as a base for Corn Chowder (prepared the old-fashioned way, using corn broth); use it instead of the chicken broth in your recipe.[ Bill Pawelko ] Cal 108 Fat 3.6g Carb 16.8g Fib 3g Pro 12.9g Sod 222mg CFF 21.3% * Exported from MasterCook * Corn And Lentil Soup, Crockpot Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Chicken Crockpot Eat-Lf Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Lb Chicken Thighs Without Skin -- boneless 1 1/2 cup Lentils 1 Lg Onion -- chopped 3 Celery Ribs -- sliced 2 Tbsp Tomato paste 1 Tsp Turmeric 3/4 Tsp Cinnamon 7 cup Low Sodium Chicken Broth 1 cup Corn kernels -- cooked 2 Tbsp Lemon juice Salt Pepper Place 1 1/2 pounds boneless and skinless chicken thighs in a crockpot with lentils, onion, celery ribs, tomato paste, turmeric, cinnamon and chicken broth. Stir well and cook 3 to 5 hrs on high or 7 to 9 hours on low or until thighs are tender. remove thighs and cut into bite size pieces. Return meat to pot along with 1 cup cooked corn kernels, 2 tablespoons lemon juice, salt and pepper to taste. Stir well and serve hot. Makes 8 servings. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 247 Fat 3.3g Carb 29.4g Fiber 12.4g Protein 34.1g Sodium 600mg CFF 10.4% * Exported from MasterCook * Corn Information Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** + Buying and storage tips: Buy corn with bright green, snugly fitting husks and fresh-looking pale golden to golden brown silk. Silk should be dry, not soggy. Kernels should be plump and milky, and come all the way to the ear's tip. Rows should be tightly spaced. Buy corn as soon as possible after it's picked. Store fresh corn in a plastic bag in the refrigerator for no more than a day after purchase. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Country Fried Corn Recipe By :San Jose Mercury News, Wednesday, Aug 13,1997 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Slices smoked country bacon 1 Small onion -- chopped finely 6 Ears Fresh Corn -- to 8, (to make 3-4C kernels) Salt and freshly ground black pepper Fry bacon until crisp, drain on paper towels and pour off all but 2 tablespoons of the fat. Cut bacon into small strips or crumble it and reserve. Fry chopped onion in fat until it softens. Husk corn, cut kernels from ears and scrape cobs to get all the milk. Add kernels and milk mixture to onions and cook 2-3 minutes. Add bacon, season and serve. Makes 4 servings. Copied from the San Jose Mercury News on Wednesday, August 13, 1997 with permission. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Country Seed Bread Recipe By :Carole Walberg Serving Size : 12 Preparation Time :3:00 Categories : Bread Machine Breads Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 9 1/2 Ounces warm water -- 280 Ml 3 Tablespoons vegetable oil -- 45 Ml 2 Tablespoons honey -- 30 Ml 1 Teaspoon salt -- 5 Ml 2 Cups white flour -- 480 Ml 1 Cup whole wheat flour -- 240 Ml 1/4 Cup flax seeds -- 60 Ml 2 Tablespoons sesame seeds -- 30 Ml 1 Tbsp poppy seeds -- 15 Ml 2 Tsp active dry yeast -- 10 Ml Add ingredients to bread bin in order of list. Select white/whole wheat/light crust. Can be set from 3-4 hours according to your machine. Originally published by Canadian Living Magazine and changed so as to work perfectly with a Black and Decker Breadmaker. >From: "Bob & Carole Walberg" - - - - - - - - - - - - - - - - - - - NOTES : I have been using flax seed in this bread for years now. I use it whole or grind it in my coffee grinder as the mood hits me. Excellent bread. * Exported from MasterCook * Couscous With North African Tagine Recipe By :Joyce Goldstein, in Eat More, Weigh Less Serving Size : 4 Preparation Time :1:00 Categories : Eat-Lf Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups couscous 3 cups water 1 teaspoon ground cinnamon Tagine 1 1/2 cups chicken broth 1 cup carrots -- cut in 1.5" pieces 1 cup broccoli 1 cup cauliflower 1 1/2 cups onions -- diced 3 cloves garlic -- minced 1 tablespoon coriander -- ground 1 tablespoon paprika 1 tablespoon cumin powder 2 teaspoons black pepper -- freshly ground 1/4 teaspoon cayenne 6 tablespoons cilantro 1/3 cup dried apricots 1 cup tomatoes -- diced 2 tablespoons lemon juice -- (or 3, to taste) Put apricots to soak in hot water for about 1/2 hour. Put the couscous in a shallow baking pan or ceramic dish, about 9 inches square and 2 inches high. Bring the water to a boil with the cinnamon and pour over the couscous. Cover the pan with foil and let the couscous sit for 5 to 10 minutes. Fluff with a fork. Bring the broth to a boil. Cook the vegetables in the broth until tender but not soft. Remove with a slotted spoon and set aside Add the onions to the broth and cook until tender and translucent, 10 or 15 minutes over moderate heat. Add the garlic, spices, 2 tablespoons of the cilantro (I added some dried basil instead) and the tomatoes; cook for 2 minutes more. Add the vegetables and stir till reheated. Adjust seasoning and add lemon juice, if desired. >From: "Cornellier, Ann" - - - - - - - - - - - - - - - - - - - NOTES : Spicy! Although the couscous calls for cinnamon, the Tagine has so much flavour that you could easily leave the cinnamon out. You might want to go easy on the apricots, too, or leave them out, if your husband finds them too dessert-like. This is a good recipe for using up leftover bits of vegetables towards the end of the week.