* Exported from MasterCook * Aegean Salad Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Mediterranean Rice Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- For the Lime Vinaigrette: 1 large garlic clove -- crushed 1 tablespoon olive oil -- * 1/4 cup lime juice 1/4 cup dill weed --- For the Salad: 1 cup uncooked brown rice -- cooked and cooled 1/3 cup chopped scallions 1 medium cucumber -- peeled and very coarsely chopped 1/3 cup fresh parsley sprigs -- packed 1/2 pound lowfat feta cheese -- crumbled Fresh-ground pepper to taste * original was 1/2 cup olive oil 1. Mix all the ingredients for the vinaigrette and reserve. 2. Combine all the ingredients for the salad. 3. Add the vinaigrette and mix thoroughly. The vinaigrette can be added well in advance of serving. Yield: 6 servings >From: "Lyn Belisle" - - - - - - - - - - - - - - - - - - - NOTES : I have been meaning to send this rice salad recipe to everyone for ages -- it is so good -- hope it will be your new favorite, too. I cut down on the amount of oil significantly (I use about a tablespoon). About the dill weed, the 1/4 cup is for fresh. For dried, about half that is fine. It's best at room temperature. * Exported from MasterCook * Apple Marmalade Recipe By :Vivian Levya Serving Size : 60 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups water 5 cups sugar 2 tablespoons lemon juice 8 cups apples -- peeled & sliced thin -- about 10 apples 1 orange -- quartered, seeded and thinly sliced -- including rind Heat water and sugar; stir until sugar dissolves. Add lemon juice, apples and orange. Boil rapidly, stirring constantly until candy thermometer registers 220 degrees or until mixture thickens. (Bring to a full boil; slowly reduce heat and keep at a full boil for 1/2 hour). Remove from heat. Skim and ladle into hot sterilized jars. Top with thin layers of paraffin wax. Cool and cover. Store in a cool place. >From: Katherine Levya Rodman - - - - - - - - - - - - - - - - - - - NOTES : This recipe is originally from the New York Times Cookbook When I was younger my grandmother used to make the most wonderful jams and jellies. She would put up hundreds of these little jars of yumminess, canning her jams in baby food jars, mushroom jars, anything she had handy. I remember giving her a jam sampler for Christmas each year (talk about taking coals to Newcastle). I know she ate the jam but her real joy must have come from having more jars. When my grandmother passed away in 94 I thought we had lost all of her recipes. In fact, I hadn't thought of them in years until I found an old parish cookbook at my mother's house. It's "The Alfred Parish Church Cookbook" celebrating the 200th anniversary of the church in Alfred, ME. In it I found a wealth of my grandmother's recipes, treasures that I had thought were lost. So now I'm sharing them with you. I must admit that I haven't made any of these and my forrays into jam making have been somewhat disastrous. Maybe you all will * Exported from MasterCook * Artichoke Bean Dip Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Dips Eat-Lf Mailing List Fatfree Mailing List - 1997 Low Fat Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 15 oz canned navy beans -- drained -- or pinto beans 14 oz canned artichoke hearts -- drained 7 ounces canned artichoke hearts -- drained and minced 2 Tbsp lemon juice 2 cloves garlic -- pressed 2 whole green onion -- chopped -- or minced yellow onion salt and pepper -- to taste paprika -- for garnish Combine all ingredients EXCEPT the 7 oz of minced artichokes in a food processor and blend until smooth. Stir in the minced artichoke pieces for texture and enhanced flavor. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : We love this with anything dippable. Bagels, veggie sticks, crackers etc. * Exported from MasterCook * Asian Tofu Salad Recipe By :Moosewood Restaurant Lowfat Favorites Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salads Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces lowfat firm tofu 1/3 cup red bell peppers -- chopped 1/3 cup scallions -- chopped 1 tablespoon fresh parsley -- chopped Dressing: 2 cloves garlic 2 teaspoons fresh ginger root -- grated 1/2 teaspoon chili paste -- or to taste 2 tablespoons soy sauce 2 tablespoons rice vinegar 1 teaspoon dark sesame oil Crumble the tofu using a wooden spoon or fork. Whisk the dressing ingredients together. Add the dressing and the peppers, onion, and parsley. Mix well. Serve at room temperature or chilled. This salad will keep for 2-3 days. Serving suggestions: Tusk the salad in a pita with watercress. Or serve it on rice crackers, or with roasted vegetables. >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bake Fried Sage Leaves Recipe By :High-Flavor, Low-Fat Italian Cooking Serving Size : 6 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- olive oil spray 1 bunch fresh sage leaves -- largest you can find 1 egg -- plus 2 egg whites OR half-cup egg substitute -- lightly beaten with a fork salt and black pepper 3/4 cup fine toasted breadcrumbs OR flour -- in a shallow bowl 1. Preheat oven to 400F. Spray a nonstick baking sheet with spray olive oil. Using a pastry brush, brush the sage leaves on both sides with the egg mixture and season with salt and pepper. Dip each in bread crumbs or flour, turning to coat on all sides, shaking off the excess. 2. Arrange the sage leaves on the prepared baking sheet. spray the tops of the leaves with oil and reseason with salt and pepper. Bake the leaves until crisp and nicely browned, 1- to 12 minutes. Serve at once. Makes 20 to 24 leaves. Serve as an antipasto or garnish for other dishes. [23 cals per leaf, 20% fat] Variation: Stuff sage leaves. Cut 1 ounce smoked mozzarella, bel paese, or fontina into flat thin strips a little smaller than the sage leaves. Brush 2 sage leaves with egg mixture on both sides. Season with salt and pepper. Press the leaves together, sandwiching a strip of cheese between them. Dip the leaves in bread crumbs or flour, turning to coat on all sides, shaking off the excess. Spray with oil and bake as described above. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : *Recipe from Steven Raichlen's HIGH-FLAVOR, LOW-FAT ITALIAN COOKING. 1997: Viking Penguin. Pat Hanneman's bookshelf 9/98 * Exported from MasterCook * Bean Salad With Mustard Marinade Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Low Fat Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- dressing: 3 tablespoon vinegar -- (I used rice vinegar) 2 tablespoon tamari soy sauce -- (I used 1 T soy sauce) 1 teaspoon prepared mustard -- (I used dijon) 1 tablespoon tahini 3 tablespoon water salad: 2 1/2 cups cooked beans -- (I used 1 can black beans - rinsed 1/2 cup chopped scallions 1/2 cup grated carrots -- (I used shredded) 1/2 bunch chopped parsley Add dressing to salad, mix well and let marinade a couple of hours. Recipe suggests serving in pita bread with alfalfa sprouts, also good as a side dish. >From: Naughyde@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This is really good and a little different. My SO thought the dressing was mayo. * Exported from MasterCook * Beef And Onions In Oyster Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon dry sherry 2 teaspoon soy sauce 8 ounces lean flank steak -- thinly sliced into -- 2" by 2" by 1/8 " -- (or the leanest you can get) 1 tablespoon fresh garlic -- minced 1 teaspoon fresh ginger -- minced 4 medium onions -- cut into wedges 2 stalks celery -- sliced diagonally -- into 1/4" pieces 1/2 cup nonfat beef broth 3 tablespoon oyster sauce 3 tablespoon ketchup 1/2 teaspoon sugar Combine sherry & soy sauce. Add beef to sauce and leave to marinate in a bowl for 20 - 30 mins (actually, overnight in the refrigerator is good). Heat wok for 2 minutes. Spray with PAM. Add onions and celery. Stir fry till onions BEGIN to turn soft. Add garlic & ginger. Stir fry for 30 secs to 1 min (don't burn it!). Add beef. Stir fry for 30 secs. Add oyster sauce, ketchup, sugar, stock. Stir it up till all heated and beef is cooked to own preference. Alternatively, brown beef in wok first. Remove from wok & set aside. Cook other ingredients as above, but without the beef. Add the beef at the end, heat through and serve. This is great with rice or noodles. >From: "K Lim" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Beefy Mushroom And Barley Stew Recipe By :Health (Oct 1998) Serving Size : 6 Preparation Time :0:40 Categories : Eat-Lf Mailing List Low Fat Meats Soups And Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound beef stew meat -- 1/2-inch cubes 1/2 teaspoon salt 1/4 teaspoon black pepper 2 tablespoons all-purpose flour 1 tablespoon olive oil 2 tablespoons Worcestershire sauce 2 tablespoons water 1 cup diced carrot 1 cup shallots -- chopped 1 clove garlic -- minced 8 ounces mushrooms -- quartered 1 cup no-salt-added beef broth 1 teaspoon dried rosemary -- crushed 14 1/2 ounces canned diced tomatoes= -- with liquid 1 bay leaf 2 1/2 cups water 1 cup uncooked pearl barley 14 ounces artichoke hearts -- drained -- quartered Sprinkle beef with salt and pepper; dredge in flour. Heat oil in a large Dutch oven over medium high heat. Add beef; cook 4 minutes, browning meat on all sides. Remove from pot. Reduce heat under pot to medium; stir in Worcestershire sauce and 2 tablespoons water. Cook 1 minute, scraping pot to loosen browned bits. Add carrot, shallots, garlic, and mushrooms; saute 3 minutes. Return beef to pot; stir in broth, rosemary, tomatoes, and bay leaf. Bring to a boil, then cover, reduce heat, and simmer 30 minutes or until beef is tender. Discard bay leaf. Add 2 1/2 cups water, barley, and artichokes. Bring to a boil, then cover, reduce heat, and simmer 30 minutes or until barley is tender. Serves 6. [PER SERVING Calories 277 (16% from fat), Fat 5 g (1 g saturated), Protein {6 g, Carbohydrate 45 g, Fiber 7 g, Cholesterol 22 mg, Iron 4 mg, Sodium 465 mg, Calcium 73 mg] Notes: Serves 4. Time: 20 min Prep; 1 hr 30 mins cook. *Recipe from "HEALTHY COOKING: The lighter side of meat," by Sheridan Warrick in Health, October 1998. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Braised Celery #3 Recipe By :Cuisinart Cookbook, James Beard Serving Size : 4 Preparation Time :0:20 Categories : Eat-Lf Mailing List Low Fat Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 bunches celery -- sliced -- 1 tbsp unsalted butter -- optional 2 tablespoons Dijon mustard 2 cups beef broth Blanch the celery, drain and cool. When ready to serve, combine broth, butter, mustard and bring to a simmer. Add celery and heat through. Salt and pepper to taste. NOTE: You may need as much as 3 cups broth for this. Chicken stock works too, or a combination . >From: KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - NOTES : It's not Thanksgiving at our house without Helen McCully's cranberry relish. You can reduce the amount of sugar in it according to your taste, I like it tart so don't use the full amount. It can also be made ahead of time, and I think it tastes better if it sits overnight, but have made it several days ahead. very good * Exported from MasterCook * Bread And Roses Split Pea Soup Recipe By :Bread and Roses cafe, 2232 Bloor W., Tor Star 95-1-11 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups And Stews Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup split peas -- previously dried 2 bay leaves 1/2 Teaspoon thyme 10 Cups water -- or vegetable stock 3 carrots -- cut in chunks 3 Medium sweet potatoes -- cut in chunks 1 Tablespoon olive oil 2 onions -- chopped 1 Stalk celery -- sliced 2 garlic cloves -- diced salt -- to taste pepper -- to taste 1 Pinch marjoram 2 Tablespoons chopped parsley In large pot, combine split peas, bay leaves, and water/vegetable stock. Bring to boil, skim foam, add thyme, cover and simmer 30 minutes. Add carrots and sweet potatoes and continue to cook until tender about 20 minutes longer. Remove bay leaves. In a separate pan, heat oil until hot and add onions. Saute until softened, about 3 minutes. Add celery and minced garlic and saute until softened. Add contents of pan to soup pot. Stir in marjoram and season to taste with salt and pepper. Simmer 5 minutes longer to blend flavours. Garnish with parsley. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : Use quick-cooking split peas. I use Loretta brand, which don't require pre-soaking. I do still find that the peas take much longer than the recipe instructions specified to be softened enough to form a suitable mixture with the rest of the ingredients. I use dried thyme leaves, since the recipe didn't specify fresh, dried, leaves, or ground. When it came time to season with salt and pepper, I found the soup not sufficiently seasoned, and ended up mixing in some bouillon cubes. * Exported from MasterCook * Breast Of Tofu, Oven-fried Recipe By :"The Almost No-fat cookbook" by Bryanna Clark Grogan Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups water 1/4 cup soy sauce 3 tablespoons nutritional yeast flakes 2 teaspoons crumbled sage leaves -- or 1 tsp. powdered -- sage 1/2 teaspoon dried rosemary 1/2 teaspoon dried thyme 1/2 teaspoon onion powder 2 pounds reduced-fat -- firm or medium-firm -- regular tofu 1 cup Seasoned Flour ***SEASONED FLOUR*** 2 cups whole wheat flour or other grain flour 1/4 cup nutritional yeast flakes 1 teaspoon salt 1 teaspoon onion powder -- (opt.) pepper to taste see directions I fry the slices after marinating , without the seasoning flour and eat hot or cold, delicious either way. Prepare Breast of Tofu Marinade by combining in a 2-quart bowl: water, soy sauce, nutritional yeast flakes, crumbled sage leaves, or powdered sage, dried rosemary, dried thyme, onion powder. Instead of all or some of the traditional "poultry seasonings" (thyme, sage, rosemary, etc.), use cumin, coriander, basil, oregano, or whatever herbs are suitable for the dish you are making. For spicy Breast of Tofu, add as much Louisiana-style hot sauce to the marinade as you like. Rinse, drain and squeeze liquid from tofu that has been frozen. Cut into 1/2-inch thick slices. Marinade the tofu slices for as little as a few hours or as long as a few days(in the refrigerator). Turn the slices or spoon over the marinade from time to time, or store in a tightly lidded container, and shake. To cook, preheat the oven to 400 degrees, and coat the tofu slices in flour, following Lay the slices in single layers, not touching, on two lightly greased, dark-colored cookie sheets (the tofu won't brown properly on shiny aluminum sheets). Bake until the bottoms are golden, about 15 minutes. Turn the pieces over and bake until the other sides are golden, about 15 minutes more. Use immediately or cool on racks and refrigerate. The slices will keep well wrapped in the refrigerator for several days. Cold Breast of Tofu slices can be used as a sandwich "meat." Try them diced and mixed with celery and Tofu mayonnaise, for an excellent sandwich filling or hearty salad to serve on lettuce leaves. Serve hot slices topped with any sauce suitable for chicken or veal. Use in your favorite casseroles , or slivered in a chef's salad instead of chicken. Seasoned Flour Mix together: 2 cups whole wheat flour or other grain flour 1/4 cup nutritional yeast flakes 1 tsp. salt 1 tsp. onion powder(opt.) pepper to taste Store in tightly covered container in the refrigerator. >From: Chris Gambino - - - - - - - - - - - - - - - - - - - NOTES : This doesn't taste like tofu when it is done and that is just the way I like it. * Exported from MasterCook * Cajun Steak Kebabs Recipe By :Weight Watchers Recipe Card Serving Size : 4 Preparation Time :0:30 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Low Fat Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup cauliflower flowerets 1/4 cup mixed vegetable juice 2 tablespoons cider vinegar 1 teaspoon garlic powder 1 teaspoon dried oregano 1 teaspoon paprika 1 teaspoon dried thyme 1/2 teaspoon onion powder 1/4 teaspoon fresh ground black pepper 1/4 teaspoon ground red pepper 15 ounces well-trimmed sirloin steak -- in 1" cubes 2 teaspoons olive oil 16 large mushrooms 1 medium red onion -- in wedges Start the grill or preheat the broiler. Blanch the cauliflower in a saucepan of boiling water; drain and set aside in a large bowl. in a small bowl, combine the mixed vegetable juice, vinegar, garlic powder, oregano, paprika, thyme, onion powder, black pepper and red pepper. Remove half of the mixture and toss with the steak cubes. Add the oil to the remaining mixture in the bowl. Add the mushrooms and onions to the cauliflower. Drizzle the spice mixture over the vegetables and toss them carefully to coat. Dividing the ingredients evenly, thread the meat and vegetables on 8 skewers. Grill or broil 4 inches from the heat for 5 minutes. Turn the skewers over and grill or broil for 3-5 minutes longer, or until the meat is medium-rare and the vegetables are just cooked. Per 2 skewer serving: 1/2 fat, 2 1/2 vegetables, 5 optional calories Per serving: 229 calories, 28 grams protein, 9 grams fat, 9 grams carbohydrate, 76 mg. cholesterol, 120 mg. sodium. MC formatting by bobbi744@acd.net ICQ#2099532 >From: Roberta Banghart - - - - - - - - - - - - - - - - - - - NOTES : Do-Ahead Steps: The vegetable and meat can be marinated ahead. The skewers can be assembled a short time before cooking. * Exported from MasterCook * Cajun Style Chicken Cutlets Recipe By :Weight Watchers Recipe Card Serving Size : 4 Preparation Time :0:25 Categories : Cajun, Creole, Carribbean Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium red onions -- sliced 1/2" thick 1/4 cup catsup -- plus 2 teaspoons catsup 1 tablespoon spicy brown mustard 2 teaspoons Worcestershire sauce 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon thyme 1/2 teaspoon freshly ground black pepper 1/2 teaspoon ground white pepper 1/4 teaspoon ground red pepper 4 chicken cutlets -- (4 ounce) 1 sprigs parsley -- for garnish (opt.) Preheat the broiler. Spray the broiler pan with Pam. Arrange the onion slices on the broiler pan. In a small bowl, combine the catsup, mustard, Worcestershire sauce, garlic powder, onion powder, thyme, black pepper, white pepper and red pepper. Arrange the chicken on the onion slices, skinned-side down. Brush the chicken evenly with half of the catsup mixture. Broil 4 inches from the heat for 4 minutes. Turn the chicken over and brush evenly with the remaining catsup mixture. Broil for 4 minutes longer, or until the chicken is cooked through. Serve the chicken garnished with parsley, if desired. Per 1 chicken breast half and onions: 1/2 vegetable, 3 proteins, 25 optional calories Per serving; 184 calories, 28 grams protein, 2 grams fat, 12 grams carbohydrate, 66 mg. cholesterol, 414 mg. sodium. MC formatting by bobbi744@acd.net ICQ#2099532 >From: Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Calabacitas Recipe By :Southwest the beautiful cookbook Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- butter -- 1/4-cup OR cooking spray 1/2 cup chopped onion 1 garlic clove -- minced 6 cups cubed green summer squash and/or yellow summer squash 1 red bell pepper -- cored seeded and diced 1/2 cup Anaheim chili pepper -- roasted cored and seeded -- peeled and diced 1 cup corn kernels 1 teaspoon pico de gallo -- preferably don enrique pico de gallo fresh ground black pepper -- to taste 1 cup lowfat shredded monterey jack cheese OR queso fresco -- crumbled Soften onion with garlic over medium heat in a sprayed skillet. Or, if using butter, melt it over medium heat in a large skillet then add the onion and garlic, and saute for 2 minutes. Add the squash and bell pepper and cook another 2 minutes. Stir in the chiles, corn and seasonings. Cover, lower the heat, and simmer until the squash is tender, about 3-5 minutes. Uncover, sprinkle with cheese and stir until cheese is melted. Should be served immediately. Notes: Information and recipe adapted from Southwest The Beautiful Cookbook; recipes by Barbara Pool Fenzl, text by Norman Kolpas, CollinsPublishers San Francisco, 1994. Recipes featured at Melissa's Specialty foods http://www.melissas.com Sept 1998: number of servings not listed; pat's guesses. Mastercook versions kitpath@earthlink.net Serves 4 small portions. [105 cals, 2g fat] >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Caramel Custard Recipe By :THE COMPLETE SOY COOKBOOK by Paulette Mitchell Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Low Fat Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- nonstick cooking spray 3/4 cup sugar -- divided 1 1/2 cups soy milk 1/2 cup mashed silken firm tofu 3 large eggs 1 teaspoon orange zest 1/2 teaspoon pure vanilla extract Preheat the oven to 325 degrees. Heat a medium saucepan of water over medium heat. Meanwhile, lightly coat six 1/2-cup custard cups or ramekins with the cooking spray. Place the cups in a large shallow baking pan; set aside. In a small, heavy-bottom skillet, place 1/2 cup of the sugar. Heat over medium heat, stirring constantly until the sugar melts and caramelizes to a golden color, about 10 minutes. Immediately and quickly, pour about 1 tablespoon of the sugar mixture into each custard cup. Be careful; the sugar will be hot. Tilt the cups as you pour; the sugar will harden as it cools. Set custard cups aside. In a food processor fitted with the metal blade, process the soy milk and tofu until smooth. In a medium mixing bowl, lightly whisk the eggs. Whisk in the remaining 1/4 cup sugar, orange zest and vanilla extract. Then whisk in the soy-tofu mixture. Evenly divide the custard mixture among the custard cups. Pour the hot water into the baking pan until it comes about halfway up the sides of the custard cups. Bake for 1 hour or until a knife inserted in the center of the custard comes out clean. Carefully remove from the oven and remove the cups from the water. Cool on a wire rack about 1 hour. At serving time, gently loosen the edges of the custard with a knife. Place a dessert plate upside down on top of a custard cup and invert the custard onto the plate. Drizzle any remaining syrup over the custard. Repeat for each serving. Makes 6 servings. Cook's note: If desired, substitute skim milk for the soy milk and use 3/4 cup cholesterol-free egg substitute for the eggs. >From "The Complete Soy Cookbook" by Paulette Mitchell (MacMillan USA, $17.95) Tested by Susan Selasky for the Free Press Test Kitchen [148 calories (18% from fat), 3 grams fat (trace of sat. fat), 27 grams carbohydrate, 5 grams protein, 11 mg sodium, 0 mg cholesterol, 42 mg calcium, 1 gram fiber.] By SYLVIA RECTOR, Detroit on Sep 09, 1998, converted by MC_Buster. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot Cashew Soup Recipe By :THE COMPLETE SOY COOKBOOK by Paulette Mitchell Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups And Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil -- or less 1 cup finely chopped onion 2 cups shredded cabbage from white or green head 2 cups carrots -- coarsely shredded 3 cups vegetable stock 15 ounces tomato sauce 1 apple -- peeled and cored and cut into half-inch chunks 1/3 cup uncooked brown rice 1/2 teaspoon ground pepper 1 dash salt 1/2 cup raw cashews 1/2 cup golden raisins 2 cups lowfat soy milk In a large saucepan or Dutch oven, heat the olive oil over medium-high heat. Add the onion and cook, stirring occasionally, until softened, about 2 minutes. Stir in the cabbage and carrots; continue to cook, stirring occasionally, until the cabbage is wilted and the carrots are softened, about 3 minutes. Stir in the vegetable stock, tomato sauce, apple, rice, black pepper and salt. When the liquid comes to a boil, reduce the heat to medium; cover and cook until the carrots are tender and the rice is done, about 25 minutes. Stir in the cashews and raisins; cover and continue to cook until the raisins are softened and plumped, about 5 minutes. Reduce the heat to medium; add the soy milk and stir until heated through. Adjust the seasoning to taste. Recipe from "The Complete Soy Cookbook" by Paulette Mitchell (MacMillan USA, $17.95). Tested by Susan Selasky for the Detroit Free Press Test Kitchen. [295 calories (38% from fat), 12 grams fat (2 grams sat. fat), 41 grams carbohydrate, 9 grams protein, 513 mg sodium, 0 mg cholesterol, 67 mg calcium, 7 grams fiber.] By SYLVIA RECTOR, Detroit on Sep 09, 1998, converted by MC_Buster. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrots With Hijiki (Or Arame) Recipe By :Vegetarian Cooking For Everyone, Deborah Madison Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups dried hijiki -- or arame 3 carrots -- julienned soy sauce -- to taste 2 tablespoons fresh ginger root -- slivered toasted sesame seeds 2 teaspoons dark sesame oil -- * * Original called for 2 tablespoons for sauteing. However, by adding just a teaspoon or so later in cooking, the dish will still have a sesame flavor. Soak the hijiki in water for 15 minutes. Drain, and put in a saucepan with 2 tbsp soy sauce and fresh water, and boil for, then simmer for 15 minutes. Drain again. (If using Arame, soak for 3 minutes, then drain.) Stir fry the ginger and carrots until the carrots begin to color around the edges, about 2 minutes. Add the seaweed and cook for 5 more minutes, tossing frequently. Add 1 tbsp soy sauce and let it cook off. Add the sesame oil, if desired. Garnish with toasted sesame seeds. >From Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cauliflower Soup Recipe By :Eating Well Mag,Deborah Madison's Veg Cooking for Everyone Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp. canola oil 1 small onion -- thinly sliced 2 leeks -- white part only and sliced 4 cups cauliflower flowerets 1 potato -- peeled and sliced 6 cups Vegetable broth 2 tsp. butter white pepper -- to taste (optional) 4 slices country bread -- cut 1/2-inch-thick -- toasted & cut in half 1/2 cup freshly grated parmesan cheese 2 Tbsp. chopped fresh parsley In a Dutch oven, heat oil over medium heat. Add onion and cook, stirring, for 2 minutes. Add leeks; cook, stirring frequently, until vegetables soften and begin to brown, 5 to 7 minutes. Add cauliflower and potato; cook, stirring often, until cauliflower begins to soften, 5 to 7 minutes more. (If vegetables start to stick, add a little water). Add broth and bring to a simmer. Cover and simmer over low heat until vegetables are tender, about 15 minutes. Puree. If the soup seems too thick, add hot water to achieve desired consistency. Stir in butter. Divide toasts among 8 soup plates. Sprinkle with cheese and ladle soup over toast. Garnish with parsley and serve. This soup will keep covered, in the refrigerator for up to 2 days. 170 calories per serving: 5 gms. protein, 4 gms. fat (1.5 sat) or 21%, 21 gms carbs, 393 mg. Na, 5 mg. cholesterol, 3 gms. fiber. >From: "Elaine Pawelko" - - - - - - - - - - - - - - - - - - - NOTES : Using the potato and the white part only of the leek helps to maintain the soups white color. I tried this soup without the parmesan & toast and thought it was rather good as is. The minuscule amount of butter seems to smooth out the soup and bring the flavors all together (but the soup does work without adding it.) * Exported from MasterCook * Cauliflower Soup #2 Recipe By :adapted from http://www.pazsaz.com/foodarce.html, p.2of14 Serving Size : 6 Preparation Time :0:40 Categories : Eat-Lf Mailing List Low Fat Soups And Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Cups water 4 Cups cauliflower -- chopped 2 Cups sliced carrots 1/2 Cup chopped onions 2 Tablespoons chopped parsley 4 chicken bouillon cube salt -- to taste white pepper -- to taste 1. In a 5-quart (or 5-L) saucepan, add all ingredients except salt and white pepper. Cover and simmer until vegetables are tender (about 20 minutes). 2. Strain off and reserve most of the liquid. Place vegetables in a food processor and puree. 3. Add pureed vegetables and reserved liquid back into the pot, add salt and white pepper, and reheat. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : The recipe on Recipes Archive 14 used half the ingredients and made about 1 quart (Litre). The soup was fairly thin. I may try increasing the vegetable content and decreasing the water volume slightly. The carrots make the soup look orange, unlike the usual near-white of typical cauliflower soups. * Exported from MasterCook * Cheesy Beer Muffins Recipe By :Fast and Healthy, Sept/Oct 1998 Serving Size : 6 Preparation Time :0:25 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup All-Purpose Flour 3/4 cup Lowfat Cheddar Cheese -- (3 Oz) -- (Shredded 1/3 Less Fat Cheddar Cheese) 4 Tsp Sugar 1 1/4 Tsp Baking Powder 1/4 Tsp Baking Soda 1/4 Tsp Salt 2/3 cup Beer 1 Egg -- Beaten Heat oven to 375F. Spray 6 muffin cups with nonstick cooking spray. Lightly spoon flour into measuring cup; level off. In med bowl, combine flour, cheese, sugar, baking powder, baking soda and salt; mix well. Add beer and egg; stir just until dry ingredients are moistened. Divide batter evenly into sprayed muffin cups, filling each about 3/4 full. Bake at 375F for 17 - 22 min or until golden brown and toothpick inserted in center comes out clean. Serve warm or at room temp. Makes 6 muffins Serving Size: 1 muffin High Altitude Cooking: No change Exchanges: 1 1/2 Starch, 1/2 Med-Fat Meat OR 1 1/2 Carb, 1/2 Med-Fat Meat Entered into MasterCook by Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 146.4 Total Fat 1.9g Sat Fat 0.9g Carb 20.3g Fib 0.1g Pro 6.6g Sod 314mg CFF 13.8% * Exported from MasterCook * Chicken Mac Casserole #2 Recipe By :Betsy Burtis Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 boned and skinned chicken breast halves -- cooked & cubed 8 ozs elbow macaroni -- cooked and drained 20 ozs frozen chopped broccoli -- cooked and drained 8 ozs fat-free Sour Cream 1 can reduced fat cream of chicken soup 1 can cream of broccoli soup, condensed salt and pepper -- to taste 2 cup shredded lowfat Cheddar Cheese Cook chicken in boiling water. Remove chicken and cook macaroni in the chicken cooking water; drain. Cook broccoli. Mix sour cream and soups and then add chicken, macaroni, and broccoli. Pour all in a greased 9x13 pan. Top with cheeses. Bake at 350 for 45 minutes or until bubbly and heated through. - - - - - - - - - - - - - - - - - - - NOTES : After looking at about a thousand chicken casserole recipes, and looking at my cupboards, I made this up for dinner last night. It was quite tasty and I would guess pretty adaptable. It probably would have been good with a little chopped onion and/or chopped green pepper. * Exported from MasterCook * Chicken With Barley And Quinoa Stew Recipe By :Reggie Dwork Serving Size : 3 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Grains & Cereals Low Fat Soups And Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Skinless Boneless Chicken Breast Halves 3 cup Water -- Divided 3/4 cup Pearled Barley 1/4 cup Quinoa Salt -- To Taste 28 Oz Chopped Tomatoes -- Canned In crockpot put chicken breast halves, 2 C water, pearled barley, quinoa (you need to rinse the quinoa very well before adding it to the crockpot), chopped tomatoes with juice. Set to HIGH for 2 hrs (check during this time to make sure that the liquid doesn't cool out) After 2 hrs stir and change the setting to low for 3 hrs and add salt and 1C water. This should look like a stew when it is completed. It tastes wonderful. Entered into MasterCook and created for you by Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 384.9 Total Fat 3.7g Sat Fat 0.7g Carb 60.9g Fib 11.6g Pro 29.5g Sod 98mg CFF 8.5% * Exported from MasterCook * Chilled Curried Pinto Bean And Gingered Carrot Soup Recipe By :Sally and Martin Stone, The Instant Bean, p. 102 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Indian Low Fat Soups And Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon canola oil 1 Medium onion -- finely chopped 1 Pound carrots -- quartered lengthwise -- cut into 1/4" pieces 2 Tablespoons fresh ginger -- minced 1 Teaspoon curry powder or garam masala, or more to taste 15 Ounces canned pinto beans -- rinsed and drained 3 Cups chicken broth 1 Cup plain low-fat yogurt 2 Tablespoons chopped cilantro -- leaves 2 scallion -- finely sliced white and green parts 1. Heat the oil in a large saucepan over moderate heat. Add the onion, carrots, and 2 heaped tablespoons minced fresh ginger and cook, covered, stirring occasionally, until the onion has softened, about 3 minutes. Add the curry powder or garam masala and cook the mixture, stirring, for 1 minute more. 2. Stir in the pinto beans and the broth, turn the heat to high, and bring the liquid to a boil. Turn the heat down to simmer and cook the mixture for 15 minutes or until the carrots are very tender. 3. In a blender or food processor, puree the soup in batches, then let it cool completely. Cover the soup and chill it until it is cold, at least 2 hours. 4. Just before serving, whisk in the yogurt, divide the soup among 4 soup bowls, and sprinkle with the chopped cilantro leaves and sliced scallions. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chilled Tomato Soup With Shredded Cabbage Recipe By :Deborah Madison Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups And Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups tomato juice -- chilled 1/2 cup fresh cilantro leaves -- minced 1 garlic clove -- minced 2 green onions -- finely chopped 1 teaspoon minced jalapeno 1/4 teaspoon ground cumin 1/4 cup fresh lime juice salt to taste 1/2 cup diced avocado or one small avocado 2/3 cup shredded napa cabbage Pour the chilled tomato juice into a large bowl and stir in the cilantro, garlic, green onions, jalapeno, cumin and lime juice. Season to taste with salt and more lime juice if necessary. Stir in the avocado. Chill. Divide the soup into bowls, garnishing each serving with a teaspoon of cilantro and a tablespoon of shredded Napa cabbage. Recipes featured at Melissa's Specialty foods http://www.melissas.com Sept 1998: number of servings not listed; pat's guesses. Mastercook versions kitpath@earthlink.net [107 cals, 4g fat] >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Tofu Frosting Recipe By :SUNSET Oct 1998* Serving Size : 32 Preparation Time :0:20 Categories : Cakes & Frostings Eat-Lf Mailing List Low Fat Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces semisweet chocolate chips -- or one cup 1 box Tofu Mori-Nu ex-firm lowfat -- or 12.3oz shelf-stable tofu 2 tablespoons rum -- see pantry 1 tablespoon vanilla 1. Pour chocolate into a microwave safe bowl. Heat in a microwave oven on half power until chocolate is soft, 2 to 2+1/2 minutes. 2. Meanwhile in a blender combine tofu, rum and vanilla. Whirl until smoothly pureed. 3. Stir chocolate until smooth. Scrape into blender with tofu mixture. Whirl until smoothly pureed. Pour into a bowl and nest in ice water. Stir often until frosting is cold, 10 to 12 minutes. Use or cover airtight and chill up to 2 days, stir before spreading. MAKES 2 cups; enough for a 2-layer 8- or 9-inch cake, a 9- by 13-inch cake, or 2 dozen cupcakes. PANTRY: run, orange or coffee flavor liqueur, or water may be used to flavor the frosting. [PER TABLESPOON: 39 cal, 40% cff (19cal) with regular tofu. 29 cals, 49%cff (14 cals) with low fat tofu.] >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : Lori Peterkin of Albuquerque uses high-protein, shelf-stable tofu (nonrefrigerated) instead of butter in chocolate frosting. The frosting is so smooth, cool, and creamy that her kids also like it as a pudding. Enough for 2-dozen cupcakes. Time: 20 mins plus chill time. *Recipe taken from the "Kitchen Cabinet" column of Reader's Recipes tested in Sunset's kitchens. >From shelf of kitpath@earthlink.net 9/98 --- This looks good, but I hope that people don't think that the note about the shelf-stable tofu means that the cake doesn't need to refrigerated after frosting. The tofu is shelf stable as long as it isn't opened. After opening, it should be refrigerated, and used within a few days. [Jenny Herl ] --- This is basically the same recipe as I use to make pudding. So judge by that, it makes a thick, creamy pudding, but does not harden. More like a butter icing, I think. ["Workman" ] * Exported from MasterCook * Chunky Tomato Sauce Recipe By :Moosewood Restaurant Low Fat Favorites Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Med Onion -- Chopped -- (About 1 Cup) 3 Cloves Garlic -- Minced Or Pressed 2 Tsp Olive Oil 28 Oz Undrained Canned Tomatoes 2 Tsp Dried Basil -- Or 2 1/2 tbsp Chopped Fresh Basil 1/4 Tsp Dried Oregano -- or 1/2 tsp Chopped Fresh Oregano 1 Tbsp Chopped Fresh Parsley Salt And Black Pepper -- To Taste In a heavy, nonreactive pan, saute the onions and garlic in the oil for about 10 minutes on medium heat, until translucent. Stir often to prevent sticking. Drain the tomato juice into the sauteing onions. With a knife, chop the tomatoes right in the can and add them to the onions, or use your hands to squeeze them directly into the cooking pan. Stir in the basil, oregano, and parsley. Simmer, uncovered, for about 15 minutes, until the sauce has thickened. Add salt and pepper to taste. >From: "Eileen & Cat" - - - - - - - - - - - - - - - - - - - NOTES : These are two sauces my family really enjoys -- hope you like them, too... Because this is such a useful all-purpose sauce, you may want to double the recipe - but no need to double the oil. The 2 teaspoons will be enough! Tightly sealed, it will keep refrigerated for at least a week and frozen for several months. * Exported from MasterCook * Clorox Wash For Foods Recipe By :Ann Louise Gittleman, Before the Change". Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 gallon water 1 teaspoon clorox Soak the following foods for the indicated length of time: Leafy Vegetables: 15 minutes Root, Thick-Skinned or Fibrous Vegetables: 30 minutes Thin Skinned Fruits (Berries, Plums, Peaches, Apricots): 15 minutes Thick-Skinned Fruits (Citrus, Banans, Apples): 30 minutes Poultry, Fish, Meat, Eggs: 20 Minutes Do not put ground meat in the bath, but frozen meat can be thawed in the bath. Remove food from bath and put in clear water for ten minutes. Then dry thoroughly. >From: "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Coffee Coffeecake Recipe By :Cooking Light Magazine, May 1998 Serving Size : 9 Preparation Time :0:40 Categories : Cakes & Frostings Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 Cup granulated sugar 3 Tbsp instant coffee granules 1 1/2 Teaspoons ground cinnamon 1 1/2 Cups all-purpose flour 1/2 Cup granulated sugar 1 Teaspoon baking powder 1/2 Teaspoon baking soda 1/8 Teaspoon salt 1 Cup plain nonfat yogurt 2 1/2 Tablespoons stick margarine -- melted -- or butter 1 Teaspoon vanilla extract 1 Large egg cooking spray 2 Tablespoons walnuts -- finely chopped 2 Teaspoons 1% low-fat milk 2 Teaspoons instant coffee granules 1/3 Cup sifted powdered sugar 1. Preheat oven to 350F. 2. Combine first 3 ingredients; set aside. 3. Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, 1/2 cup granulated sugar, baking powder, baking soda, and salt in a large bowl. Combine yogurt, margarine, vanilla, and egg; add to flour mixture, stirring just until moist. 4. Spread half of cake batter into an 8-inch square cake pan coated with cooking spray, and sprinkle with half of espresso mixture. Top with remaining batter, spreading to cover; sprinkle with remaining espresso mixture. Swirl batters together using a knife, and sprinkle with walnuts. Bake at 350F for 35 minutes or until cake springs back when touched lightly in center. Cool on a wire rack. 5. Combine milk and 1 teaspoon espresso, stirring until coffee granules dissolve, and stir in the powdered sugar. Drizzle espresso glaze over cake. Yield: 9 servings. Calories 234 (21% from fat); fat 5.4g (sat 1.2g, mono 2g, poly 1.8g); protein 4.8g; carbohydrate 41.8g; fiber 0.8g; cholesterol 26mg; iron 1.4mg; sodium 131mg; calcium 77mg. WW-5 points. >From: "Koula Smith" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cool Curry Chicken Recipe By :Sabina - doesn't know what book it came from Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Indian Low Fat Rave Reviews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 medium chicken breast halves without skin -- no bones 1/4 cup butter 1/2 cup honey 1/4 cup dijon mustard 2 tablespoons prepared mustard 1 tablespoon curry powder 1/2 medium lime juice rind -- finely grated 1 teaspoon salt 1 clove garlic Preheat oven to 350 degrees. Arrange chicken in a single layer in a Pyrex baking dish. In a metal saucepan, combine remaining ingredients and bring to a boil. Remove from heat and pour over chicken. Bake for 45 minutes - Baste from time to time if necessary. ********Can be served hot over rice or cold for a summer buffet with rice salad. >From: shaze - - - - - - - - - - - - - - - - - - - NOTES : I made this tonight for dinner and it was very good. I cooked the sauce in a glass saucepan and poured it over the chicken breasts. I let them sit in the fridge for a few hours. Instead of baking them, I grilled them on my George Forman grill and they were very tasty. [Penchard@aol.com] * Exported from MasterCook * Corn, Bean And Pumpkin Stew Recipe By :Greens, p 218 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups And Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup pinto beans -- soaked overnight and drained Salt 1 lb tomatoes -- fresh or canned, -- peeled - seeded and chopped -- juice reserved 3 ears corn -- (about 1 1/2 C kernels) 1 teaspoon cumin seed 1 teaspoon oregano 1 piece cinnamon -- (1 inch) 3 cloves 1 large onion -- cut into a medium dice 2 cloves garlic -- finely chopped 1 tablespoon paprika 2 cup bean broth or stock -- * 3 cup pumpkin or winter squash -- peeled -- and cut into 1 inch cubes 2 serrano chilies -- seeded and finely chopped Cilantro or parsley -- chopped, for garnish * [if you make the stock yourself, she suggests one made with carrots, zucchini, onion, potato, parsley, garlic, cinnamon, cloves, coriander seeds, cumin seeds, cardamom pods, and salt.] Cook the beans in water and 1/2 t salt for about 1.5 hrs or until beans are tender. Drain and reserve the cooking liquid. Warm a small heavy skillet and toast the cumin seeds until their fragrance emerges; then add the oregano, stir for 5 seconds, and quickly transfer the spices to a plate or bowl so they don't burn. Combine them with the cinnamon and the cloves, and grind to a powder in an electric spice mill. Heat a wide skilled [with water or some sauteing liquid] and saute the onion briskly over high heat for 1 minute; then lower the heat to medium. Add the garlic, the spices, the paprika, and 1 t salt. Stir well to combine; then add 1/2 C reserved bean broth or stock and cook, stirring occasionally, until the onion is soft. Next add the tomatoes and cook 5 minutes. Then add the pumpkin or winter squash along with another C of bean broth or stock. After 20 to 30 minutes, or when the pumpkin is about half-cooked -- soft but still too firm to eat -- add the corn, the beans, and the fresh chilies. Thin with the reserved tomato juice, adding more broth or stock as necessary. Cook until the pumpkin is tender. Check the seasoning, and add more salt if necessary. Serve garnished with the chopped cilantro or parsley. Even though there is corn in the stew, corn bread or tortillas make a good accompaniment. >From: Cindy_Bloch@transarc.com (fatfree list) >From: Jenny Herl - - - - - - - - - - - - - - - - - - - NOTES : You didn't ask for any soup recipes, but this is great. I've fixed this for the last three years for Thanksgiving. It's from the fatfree mailing list archives at www.fatfree.com I'll give both the original and Eileen's simplification. I actually do a combination of the two. I've made it with pumpkin and with butternut. Both are good; butternut is a bit sweeter. It's a wonderful autumn soup. "A delicious and healthful combination of ingredients make up this homey autumnal stew. Make it hotter, if you like, with ground ancho chilies or chili powder." * Exported from MasterCook * Corn, Bean And Squash Stew Recipe By :Modified from the Greens cookbook Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups And Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup pinto beans -- soaked overnight & drained 3 cups broth 1 large onion -- chopped 2 cloves garlic -- chopped fine 1 lb tomatoes -- chopped -- or 1 lb can whole tomatoes -- juice reserved 1 tsp cumin 1 tsp cinnamon 1/4 tsp cloves 1/2 tsp oregano salt to taste 2 hot peppers -- chopped fine 1 medium butternut squash -- halved -- seeds scooped -- baked for 1 hr 1 1/2 cups corn kernels Saute onion and garlic in some broth, add spices, add beans, tomatoes, their juice, and spicy peppers and simmer until beans are cooked through. Add corn and squash, simmer until flavors meld. Salt to taste. Add more broth if you like a thinner soup. If you like more spice, add ground chilis (ancho is nice). >From: ekatman@midway.uchicago.edu (Eileen 'Lee' Katman) >From: Jenny Herl - - - - - - - - - - - - - - - - - - - NOTES : My husband and I are vegetarian, but no one else in the family is. For the last couple of years, I've taken this stew to the family dinner for our main dish, and it got rave reviews from the other diners. This came from the fatfree mailing list and can be found in the archives. Except for the stuffing and gravy (if they're make with meat broth, and both could easily be made with vegetable broth instead and leave out the giblets), most everything else traditional is vegetarian (cranberries, sweet potatoes, mashed potatoes, pumpkin pie). * Exported from MasterCook * Cranberry Apple Relish Recipe By :Fatfree Mailing List Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup sugar 1/4 teaspoon ground cinnamon 1/4 teaspoon ground cloves 1/4 teaspoon allspice --- 1 pound cranberries -- (4 C) 2 medium tart apples -- (2 1/2 C) -- cored and chopped Mix the above ingredients in 3 qt microwave pan. Stir the cranberries into the mixture Microwave on high (covered) for 10 minutes - stirring twice till cranberries pop Uncover - Microwave 2-3 minutes till slightly thickened Posted to fatfree by Jeanne Chappell , 1994 >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cranberry Conserve Recipe By :Vivian Levya Serving Size : 60 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 quart cranberries 2/3 cup cold water 2/3 cup boiling water 1/4 cup seeded raisins 1/2 pound walnuts 1 orange 1 1/2 pounds sugar Pick over and wash cranberries. Add water and boil until skins break. Add raisins, orange (thinly sliced and cut into small pieces) and sugar. Bring to a boil, then simmer for 20 minutes. Add nut meats that have been cut into small pieces. Cool slightly. Pour into jars. Seal with paraffin wax. >From: Katherine Levya Rodman - - - - - - - - - - - - - - - - - - - NOTES : When I was younger my grandmother used to make the most wonderful jams and jellies. She would put up hundreds of these little jars of yumminess, canning her jams in baby food jars, mushroom jars, anything she had handy. I remember giving her a jam sampler for Christmas each year (talk about taking coals to Newcastle). I know she ate the jam but her real joy must have come from having more jars. When my grandmother passed away in 94 I thought we had lost all of her recipes. In fact, I hadn't thought of them in years until I found an old parish cookbook at my mother's house. It's "The Alfred Parish Church Cookbook" celebrating the 200th anniversary of the church in Alfred, ME. In it I found a wealth of my grandmother's recipes, treasures that I had thought were lost. So now I'm sharing them with you. I must admit that I haven't made any of these and my forays into jam making have been somewhat disastrous. Maybe you all will have better luck than I. If you do try them let me know. I'd * Exported from MasterCook * Cranberry Relish #4 Recipe By :Helen McNully Serving Size : 8 Preparation Time :0:15 Categories : Condiments & Seasoning Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound cranberries 1 small navel oranges -- quartered 1 cup sugar 1/4 cup Grand Marnier -- or bourbon In 2 batches, process the cranberries and orange until evenly chopped, but not too fine. Transfer to a bowl. Add the sugar and Grand Marnier and mix well. Taste and add more sugar if desired. Store in an airtight container in the refrigerator. NOTE: If you prefer a tart cranberry dish, try using less sugar than the full cup - taste and add to your own taste. >From: KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Delicious. A holiday tradition at our house. The second recipe is a vegetable dish from James Beard that is easy and lowfat. Celery is often overlooked as a cooked vegetable and it very good with turkey. The little bit of butter in this really does make the texture of the sauce more appealing, but I have made it without it and the taste is still good, if a bit watery. One tablespoon divided among several people - what the heck, it's a holiday. Add a little chopped parsley for color - it's doesn't look very interesting, but tastes very good. * Exported from MasterCook * Creamy Chicken And Vegetables Recipe By :Healthy One-Dish Meals Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 boned and skinned chicken breast halves 2 lbs red new potatoes -- halved 1/2 lb baby carrots -- small 1 lg onion -- cut in eighths 1 can fat-free chicken broth -- 14-1/2 oz. 1 cup lowfat sour cream 3 tbsps all-purpose flour In crockery cooker stir together all ingredients except sour cream and flour. Cook on high for 4 to 6 hours, or on low for 10 to 12 hours or until chicken is no longer pink. In small bowl stir together sour cream and flour. Stir into chicken mixture. Continue cooking, stirring occasionally, until thickened (5 to 6 minutes). Season to taste with salt and pepper. Nutrition facts (1 serving): Calories 490; Protein 56g; Carbohydrate 41g; Fat 10g; Cholesterol 170mg; Sodium 460mg. Formatted by Lynn Thomas dcqp82a@prodigy.com. Source: Healthy One-Dish Meals by Land O Lakes. Lynn's notes: Made this 3-2-98; added 3 cloves minced garlic, used 1 lb. baby carrots and 3 large chicken breasts with bone and skin. I deboned and chopped up the chicken while making the sauce. This cooked for 9 hours and was just right. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : Tried this one tonight and it was great. Just like a beef stew, hearty, but not quite as heavy. Lower in fat too. * Exported from MasterCook * Creamy Roasted Red Pepper Sauce Recipe By :Moosewood Restaurant Low Fat Favorites Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup Roasted Red Peppers 1/3 cup Buttermilk Salt And Pepper -- To Taste Puree the roasted peppers, buttermilk, and salt and pepper in a blender or food processor until smooth. Serve with any pasta topped with your favorite herb, or use it to dress up Gnocchi, baked potatoes, stuffed vegetables, savory filled crepes, or simple grain dishes. Can also be used as a marinade for steamed vegetables. This will keep for 1 week refrigerated. >From: "Eileen & Cat" - - - - - - - - - - - - - - - - - - - NOTES : Here's the recipe.. it's (as you can see) very simple and quick to prepare, but it's good. I added more buttermilk when I made it. Hope you like it * Exported from MasterCook * Creole Beans And Rice Recipe By :Simple Pleasures Newsletter (Modified) Serving Size : 4 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Legumes Low Fat Meats Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 30 Ounces red beans, Louisiana Style 5 Slices bacon 2 Cups hillshire Farms Lean & Hearty Smoked Sausa -- chopped 1 Cup chopped onion 2 Cloves garlic -- minced 1/4 Cup chopped parsley 4 Cups cooked rice -- keep hot Cook bacon. Remove from pan, reserving a little bit of the drippings. Saute sausage in drippings then add onions and garlic and crumbled bacon, stirring occasionally and cooking until translucent. Combine with the cooked beans and add the parsley. Serve over hot rice. >From: "Wildrose" - - - - - - - - - - - - - - - - - - - NOTES : Calories: 605.8 (12.2% from fat) Fat: 8.5g Cholesterol: 59mg Carbohydrates: 98.6g Fiber: 11.7g Sodium: 2106mg * Exported from MasterCook * Curried Corn And Pepper Chowder Recipe By :THE COMPLETE SOY COOKBOOK by Paulette Mitchell Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups And Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons safflower oil -- or less OR other mild oil 1/2 cup diced green bell pepper 1/2 cup diced red bell pepper 1/4 cup minced green onions 2 teaspoons curry powder -- or to taste 16 ounces frozen corn -- thawed OR about 3-cups corn kernels 1 cup vegetable stock 1/2 teaspoon freshly ground black pepper 2 cups soy milk -- up to 3-cups paprika -- optional shredded cheddar cheese -- optional In a large saucepan or Dutch oven, heat the oil over medium-high heat. Add the green and red bell peppers; cook, stirring occasionally, until tender, about 4 minutes. Add the green onions during the last minute; stir until tender but not browned. Add the curry powder; stir for about 30 seconds. Stir in the corn, vegetable stock and pepper. When the liquid begins to boil, reduce the heat to medium; cover and cook until the vegetables are tender, about 5 minutes. Transfer 2 cups of the corn-pepper mixture to a food processor fitted with the metal blade. Add 1 cup of the soy milk. Process until the mixture is nearly smooth. Pour the pureed mixture into the saucepan; stir in the remaining 1 to 2 cups soy milk, depending on if you desire a thin or thicker chowder. Stir gently over medium heat until the mixture is heated through, about 5 minutes. Adjust the seasoning to taste. Garnish each serving with paprika and cheddar cheese, if desired. Makes 4 servings (about 1 1/4 cups per serving). >From "The Complete Soy Cookbook" by Paulette Mitchell (MacMillan USA, $17.95) Tested by Susan Selasky for the Free Press Test Kitchen [236 calories (40% from fat), 10 grams fat (1 gram sat. fat), 32 grams carbohydrate, 8 grams protein, 26 mg sodium, 0 mg cholesterol, 22 mg calcium, 6 grams fiber] By SYLVIA RECTOR, Detroit on Sep 09, 1998, converted by MC_Buster. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Daikon And Kombu In Orange Sauce Recipe By :Cooking the Whole Foods Way, Christina Pirello Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 piece kombu -- (6 inch) -- soaked until tender -- and cut into thin pieces spring or filtered water 1 medium daikon -- cut into 1/2-inch rounds Orange Sauce: zest of 1 orange juice of 1 orange 1 teaspoon umeboshi vinegar 1 teaspoon Balsamic vinegar Bring about 1 inch of water to a boil and cook kombu over low heat, for about 10 minutes. Drain and cook daikon rounds in the same water until just tender, about 10 minutes. Drain and combine with daikon strips. Arrange on a serving platter and make the sauce. Whisk together the ingredients for the orange sauce and spoon over the hot daikon and kombu. Allow to marinate for 15-20 minutes. Then chill completely before serving. >From: "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : This dish will help you get rid of lines, dots, spots, wrinkles & puffiness. If you eat this once a week, you will see such a difference in the appearance of lines & puffiness in your face. It takes away red spots, bags, pimples & makes your face clear. A refreshingly clean tasting dish. * Exported from MasterCook * Daikon Information Recipe By :Christina cooks' homepage Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Daikon - A root vegetable said to have originated in the Mediterranean, daikon is a type of radish that was brought to China for cultivation around 500 BC. A white-fleshed winter radish, daikon has a thin, smooth skin (also found in black, pink or green) with a firm, crisp flesh and a delicately peppery flavor. The most common variety looks like a large white carrot, but the resemblance stops there. Daikon is the wonder food of natural foods. It has the ability to aid the body in the breakdown of accumulated, hardened fats. Daikon has a mildly hot, peppery taste that helps the body to digest oil, fat and protein. On top of that, daikon is a root vegetable, meaning that it can work its magic deeply in the organ systems, breaking down accumulations of fat in the organs, allowing the body to relax and let go if its excesses. [Theresa Chi Lin] --- Daikon is a root vegetable; member of the radish family. However, it typically isn't hot, like red radishes. It is long and white, looking somewhat like a big carrot. When fresh, it is great sliced or grated, and added to salads. It is very popular in Japanese and macrobiotic diets and is often considered to aid digestion. I love it simply sliced with a drop of soy sauce on it. It's also wonderful in stir fries...much better (IMHO) than canned waterchestnuts. Daikon is available in most grocery stores these days, and can also be found in Asian markets, and HFS. ["Ellen C." ] - - - - - - - - - - - - - - - - - - - NOTES : I like Daikon a lot since it can be cooked in broth, pickled, stew or even eat raw. Actually, it looks like carrots only it is white and bigger and longer. Kombu is the base of broth for Japanese dish. It also can be stewed with soy sauce. It is good because it has iodine. * Exported from MasterCook * Dill Carrot Soup Recipe By :Rose Reisman Brings Home Light Cooking, p. 30 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups And Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound carrots -- sliced 2 Teaspoons vegetable oil 2 Teaspoons garlic -- crushed 1 Cup chopped onion 3 1/2 Cups chicken stock 3/4 Cup 2% low-fat milk 2 Tablespoons fresh dill weed -- or 1 tsp. dried 2 Tablespoons chopped fresh chives -- or green onions In a large saucepan of boiling water, cook carrots just until they're tender. Drain and return carrots to saucepan. Set aside. In a non-stick skillet, heat oil. Saute garlic & onion until softened, approximately 5 minutes. Add to carrots, along with stock. Cover saucepan and simmer 25 minutes. Puree in food processor until smooth, in batches if necessary. Return mixture to saucepan. Stir in milk, dill & chives. Serves 4 - 6. Make this soup and refrigerate up to 1 day ahead of serving, and reheat gently if serving warm. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve hot or cold, garnished with a dollop of yogurt. NOTES : from Rose Reisman Brings Home Light Cooking, MacMillan, Toronto, 1993 ISBN 0-7715-9000-8 To save tears, instead of chopping onion, can use 4 tablespoons dried onions, rehydrated in boiling water and then drained. This should work with Lacteeze or other lactose-reduced milk. * Exported from MasterCook * Eggplant And Fennel Pilaf Of Bulgur And Rice Recipe By :Adapted from Rosemary Moon's Eggplant Cookbook (1998) Serving Size : 3 Preparation Time :1:00 Categories : Eat-Lf Mailing List Low Fat Oriental Rice Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***EGGPLANT*** 4 cups eggplant chunks -- approximately 1 teaspoon Asian five spice powder -- preferably Thai spice blend 1 teaspoon light sesame oil 1 teaspoon gomasio or a blend of sesame seeds and coarse salt ***FENNEL / ANISE*** 1 small fennel bulb -- trimmed and cored 2 tablespoons chopped fresh basil freshly ground pepper olive oil spray ***ADDITIONS*** 1 cup chopped onion 1 teaspoon olive oil 1/2 cup red bell pepper strips freshly ground pepper 1/2 cup cracked wheat bulgur 1/2 cup instant white rice -- or leftover 16 ounces low sodium vegetable broth 1/4 teaspoon better than bouillon vegetable soup base -- or flavor enhancer ***FINISHING TOUCHES*** 1/2 teaspoon Butter Buds(r) -- sprinkles 1/2 cup chopped fresh cilantro -- more or less 3 lemon wedges -- garnish Preheat oven to 350F. EGGPLANT: Cut eggplant into large dice and toss with 5-spice, oil and gomasio. Spread on a sprayed non-stick cookie sheet. FENNEL: Trim and core the fennel bulb. Remove tough outer layers if necessary. Toss with basil, pepper and a little olive oil mist. Place in a non-stick oven pan that will fit in your oven along side the cookie sheet. Bake both at 350F for 15 minutes. Fennel should now be aromatic and soft. Remove from oven and let cool. Continue to bake the eggplant for another 25 to 10 minutes or until lightly brown. Remove to cool. While vegetable are cooking, heat oil in a large skillet or wok. Saute the onion until soft. Add the red pepper strips, season with pepper; saute until peppers are softened and onions are lightly browned. Pan roast the grains: Clear a space in the middle of the pan and add the bulgur and rice. Stir to 'toast' the grains, incorporating the onion mixture after about 2 minutes. Add the broth and the bouillon-flavor enhancer. Stir well. Bring to a boil. Reduce heat, cover and simmer for 10 minutes. Stir and add the roasted vegetables. Simmer until most of the liquid has been absorbed by the grains; about 15-20 minutes. Add the butter buds and cilantro; warm through. Serve with lemon wedges and offer gomasio. [PER SERVING: 258 cals, 4g total fat (12%cff); 63g carbs; 10g fiber; 367mg sodium] SEE The KitchenPatH Recipes | http://home.earthlink.net/~kitpath 09/25/98(Fri) >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : This was a good pilaf. It seemed like too much for two people for lunch. The eggplant and fennel are roasted with spices and added to the two-grain pilaf. The fennel is an after-taste. Very pleasing pilaf. Tested by Pat and Bob Hanneman 9/98. If you don't like cilantro, try shredded napa cabbage, watercress, romaine, or flat-leaf parsley. Serves 3; 4 when served with salad and a roll. *Recipe adapted from Rosemary Moon's EGGPLANT COOKBOOK (1998) * Exported from MasterCook * Fifteen Minute Soup, Wanda's Recipe By :Star Telegram, Ft Worth TX Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups And Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Lb Ground Turkey 1 Med Onion -- Chopped 3 Cloves Fresh Garlic -- Chopped Salt And Pepper -- To Taste 2 Cans Minestrone Soup -- (I Use Progresso) 2 Cans Tomatoes With Green Chilis -- Diced 1 Can Mixed Vegetables -- Not Drained 2 Cans Ranch Style Beans -- Not Drained Or Pinto Beans -- Not Drained Combine canned ingredients in large pot and place over low heat to heat through. At same time, saute the turkey, chopped onion, chopped fresh garlic, seasoning with salt and pepper to taste. When turkey, onion, and garlic is cooked through, drain. Add turkey, onion and garlic to remaining ingredients. Simmer while preparing and cooking a pan of corn bread. >From: Angie Phillips - - - - - - - - - - - - - - - - - - - NOTES : Here's one of my favorite soups of all time. It is very spicy if you make it exactly as the recipe calls for, but soooooo good! I is great when you are have sinus trouble, Teehee. *This soup can also be prepared in the crockpot. *This recipe originally called for beef but even with using ground sirloin it was cal 38.9% from fat. Now by using the ground turkey it brought it way down to 25.1%. *This recipe originally calls for the regular Ro-Tel diced tomatoes with green chiles and Ranch Style Beans. This is very spicy! For a milder version you can use the mild Ro-Tel (or even regular diced canned tomatoes) and canned Pinto Beans. DIABETIC EXCHANGES per serving: IF USING GROUND SIRLOIN: Starch - 2; Lean Meat - 3; Vegetable - 1; Fat - 1 1/2 IF USING GROUND TURKEY: Starch - 2; Lean Meat - 2 1/2; Vegetable - 1 * Exported from MasterCook * Flounder Roll-ups With Shiitake Sauce Recipe By :Cooking the Whole Foods Way, Christina Pirello Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 flounder fillets -- 6 ounce -- split in half lengthwise 1 small carrot -- thin matchstick -- pieces 1/2 cup daikon -- thin matchstick -- pieces 1 small yellow summer squash -- thin matchstick -- pieces Shiitake sauce: 1 teaspoon light sesame oil 6 dried shiitake mushrooms -- soaked until soft -- (6 to 8) -- thinly sliced 2 tablespoons mirin soy sauce 1 cup spring or filtered water 2 teaspoons Kuzu -- * dissolved in 4 tablespoons cold water * Arrowroot or cornstarch may be used instead of Kuzu Split filets and lay flat on a dry work surface. The key to this recipe is very fine julienne vegetable pieces, so that the fish isn't overpowered by the stuffing. Lay the split filet on the work surface, with a short end closest to you. Place a small amount of each of the vegetables, crosswise across the end closest to you. Gently roll the fish around the filling and secure it with a toothpick at the end. Repeat with balance of filet pieces. Arrange roll-ups in a small skillet, cut side up. Arrange any leftover vegetables around the roll-ups. Add enough spring water to cover 1/4 of the filet pieces. Cover and bring to a boil over medium heat. Reduce heat and simmer 5-7 minutes, until fish is just opaque. While fish cooks, prepare the shiitake sauce. Heat oil in a skillet and saute shiitake with mirin and a splash of soy sauce for 3-4 minutes. Add water, bring to a boil and cover. Reduce heat and simmer 5-7 minutes until shiitake are soft. Season lightly with soy sauce and simmer 2-3 minutes more. Pool shiitake sauce in individual serving plates and arrange two roll-ups in the center, surrounded by some of the extra julienned veggies. Serve garnished with fresh lemon slices. >From: "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : This is a really pretty dish to serve. The delicate, almost translucent flesh of the fish is gently rolled around bright-colored julienned vegetables and served on a pool of rich, shiitake sauce. Any thin, white fish may be substituted. * Exported from MasterCook * Frozen Fruit Slurpee Recipe By :rec.food.recipes Serving Size : 2 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Orange Juice -- or pineapple, grape 1 Lg Banana 1/2 Can Peaches -- in juice (drain) 1 cup Frozen Strawberries -- not in syrup 1/2 cup Pineapple Chunks In Juice -- drained Whirl in blender until smooth. Makes two big servings. You can add your own variations, such as fresh peaches, papaya, or coconut milk for a tropical taste. The essential elements are a banana, the whole frozen strawberries, and some juice. Great in hot weather. >From: ccary@tiara.wpd.sgi.com (Christina Cary) >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 206 Total Fat 0.6g Sat Fat 0.1g Carb 53.6g Fib 4.2g Pro 1.9g Sod 3mg CFF 2.2% * Exported from MasterCook * Garlic Mashed Potatoes With Soy Milk Recipe By :WHOLE SOY COOKBOOK by Patricia Greenberg** Serving Size : 6 Preparation Time :0:20 Categories : Eat-Lf Mailing List Low Fat Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 large baking potatoes vegetable cooking spray -- or -- or 1 tsp-vegetable oil 6 garlic cloves -- finely minced 3/4 cup soy milk soy margarine -- up to 3 tbs chopped fresh parsley -- for garnish 1. Peel and dice the potatoes. In a steamer basket set over boiling water, steam the potatoes for 15 minutes, until soft. 2. Meanwhile, heat oil over medium heat in a small saucepan and lightly saute the garlic, about 30 seconds. Add the soy milk and reduce to a simmer. Do not boil; keep warm while the potatoes finish steaming. 3. When potatoes are soft, mash with potato masher and stir in the soy milk mixture and margarine, if using, adding just as much as needed to reach the desired consistency. Garnish and serve. [PER SERVING with oil and margarine: 116 cals, 7 g fat (54%cff); without; 58cals, 1g fat (10% cff)] "The Whole Soy Cookbook" a new book by Patricia Greenberg. 1998 Random House, ISBN 0-517-888130. From shelf of kitpath@earthlink.net >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Golden Lemon Marmalade Recipe By :Vivian Levya Serving Size : 60 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound carrots 2 medium lemons -- quartered and seeded 3 1/2 cups sugar 1/2 tsp salt 1/2 cup water 1/3 cup maraschino cherries Put carrots and lemons through large blade of chopper (3 cups carrots and 3/4 cup lemon). In large kettle combine ingredients, except cherries. Bring to a full rolling boil. Cook on medium heat for 30 minutes. Add cherries. Cook 3-5 minutes longer, until thick and mixture sheets from spoon. Pour into hot, sterilized jars. Cover with hot paraffin. Makes 4 1/2 pints. >From: Katherine Levya Rodman - - - - - - - - - - - - - - - - - - - NOTES : When I was younger my grandmother used to make the most wonderful jams and jellies. She would put up hundreds of these little jars of yumminess, canning her jams in baby food jars, mushroom jars, anything she had handy. I remember giving her a jam sampler for Christmas each year (talk about taking coals to Newcastle). I know she ate the jam but her real joy must have come from having more jars. When my grandmother passed away in 94 I thought we had lost all of her recipes. In fact, I hadn't thought of them in years until I found an old parish cookbook at my mother's house. It's "The Alfred Parish Church Cookbook" celebrating the 200th anniversary of the church in Alfred, ME. In it I found a wealth of my grandmother's recipes, treasures that I had thought were lost. So now I'm sharing them with you. I must admit that I haven't made any of these and my forays into jam making have been somewhat disastrous. Maybe you all will have better luck than I. If you do try them let me know. I'd * Exported from MasterCook * Heavenly Jam Recipe By :Vivian Levya Serving Size : 60 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 peaches --peeled, pitted and mashed 1 cup orange juice --or juice of 2 oranges 3 tablespoons orange rind --or rind of 1 orange, cut fine 1/2 cup maraschino cherries -- cut fine 6 cups sugar Combine all but cherries. Cook gently for 1 1/2 to 2 hours. Ladle into hot, sterilized jars and seal with paraffin. Makes 12 baby food jars. >From: Katherine Levya Rodman - - - - - - - - - - - - - - - - - - - NOTES : When I was younger my grandmother used to make the most wonderful jams and jellies. She would put up hundreds of these little jars of yumminess, canning her jams in baby food jars, mushroom jars, anything she had handy. I remember giving her a jam sampler for Christmas each year (talk about taking coals to Newcastle). I know she ate the jam but her real joy must have come from having more jars. When my grandmother passed away in 94 I thought we had lost all of her recipes. In fact, I hadn't thought of them in years until I found an old parish cookbook at my mother's house. It's "The Alfred Parish Church Cookbook" celebrating the 200th anniversary of the church in Alfred, ME. In it I found a wealth of my grandmother's recipes, treasures that I had thought were lost. So now I'm sharing them with you. I must admit that I haven't made any of these and my forays into jam making have been somewhat disastrous. Maybe you all will have better luck than I. If you do try them let me know. I'd * Exported from MasterCook * Honey And Oat Bran Muffins Recipe By :Better Homes and Gardens Annual Recipes, '95, p. 54 Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Oat Bran Baking Mix -- see recipe 1/2 cup chopped walnuts -- (optional) 1/2 teaspoon finely shredded orange peel -- OR 3/4 teaspoon ground cinnamon -- (optional) 1 egg -- slightly beaten 1/2 cup water 1/4 cup cooking oil 1/4 cup honey In a large bowl, mix Oat Bran Baking Mix, walnuts, if using, and orange peel or cinnamon. In a small bowl, combine beaten egg, water, oil and honey. Add egg mixture to dry mixture, stirring just until moistened. (batter will be lumpy.) Spoon batter into 12 greased or paper-lined muffin cups, filling each cup 2/3 full. Bake in a 400 F. oven for 15-18 minutes or until muffins are golden. Remove muffins from pans. Serve warm or cool. Makes 12 muffins. Per muffin: 123 calories, 5 grams fat, 18 mg. cholesterol, 135 mg. sodium MC formatting by bobbi744@acd.net ICQ#2099532 >From: Roberta Banghart - - - - - - - - - - - - - - - - - - - NOTES : To Make Ahead: Wrap cooled muffins in foil; place in freezer bags. Freeze for up to 3 months. Thaw before serving. To reheat, place foil-wrapped, thawed muffins in a 300 F oven for 10-15 minutes. Or, place an unwrapped, thawed muffin on a microwave-safe plate. Microwave muffin, uncovered, on High 15-30 seconds. * Exported from MasterCook * Honey Instead Of Sugar: Baking Recipe By :GOOD AND GOLDEN by National Honey Board Serving Size : 2 Preparation Time :0:30 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***TEXT*** To substitute honey for sugar in your recipes, follow these simple guidelines. Substitute honey for up to half the sugar called for in the recipe. With a little experimentation, honey can replace all the sugar in certain recipes. Reduce the liquid in the recipe by 1/4 cup for each cup of honey used. Add 1/2 teaspoon baking soda for each cup of honey used. Reduce oven temperature by 25 F to prevent over-browning. Remember, honey has a higher sweetening power than sugar. It will take less to sweeten your recipe. For easy measuring and fast clean-up, coat measuring cups and spoons with vegetable oil or nonstick cooking spray before measuring honey. One 12-ounce jar of honey equals a standard measuring cup. RESOURCES [1] www.honey.com [2] Recipe-Buster http://www.erols.com/hosey/ [3] Kitpath@earthlink.net [4] mc-recipe exchange 9/1/98 [5] Eat-lf 9/1/98 >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honey White Bread Recipe By :http://www.breadrecipe.com Serving Size : 10 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup milk, skim 3 tablespoons margarine -- melted 2 tablespoons honey 3 cups bread flour 3/4 teaspoon salt 3/4 teaspoon ground ginger 1 1/2 teaspoons active dry yeast 1. Assemble ingredients in the order suggested in your bread machine manual. Select the Basic Bread cycle. >From: "Wildrose" - - - - - - - - - - - - - - - - - - - NOTES : Calories: 202.4 (18.6% from fat) Fat: 4.2g Cholesterol: 0mg Carbohydrate: 34.8g Fiber: .3g Sodium: 214mg