* Exported from MasterCook * Adzuki Beans With Cucumbers And Scallions Recipe By :Deborah Chud, Zone Cooking Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Low Fat Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup dried adzuki beans -- presoaked 4 cups water 1/2 cup sake -- or dry sherry 3 slices fresh ginger (quarter-size) -- smashed 3 large garlic cloves -- peeled and smashed 3 whole scallions -- smashed GARNISH: 1 cup peeled & seeded & diced English cucumber 1/4 cup sliced scallions DRESSING: 1 teaspoon toasted sesame oil 2 teaspoons Tamari soy sauce 2 teaspoons rice vinegar 1 teaspoon fructose 1/4 teaspoon wasabi powder -- or to taste 1. Measure the beans and remove debris, etc. Rinse; soak overnight. Drain and rinse the beans and transfer to a medium saucepan. Add the water, sake, ginger, garlic, and scallions. Bring to a boil, reduce the heat, and simmer, partially covered, for 30 to 45 minutes, until tender but not mushy. Remove the ginger, garlic, and scallion pieces. Cool the beans to room temperature and refrigerate until you are ready to serve. (The beans can be made in advance and refrigerated for up to 3 days or frozen for up to 6 months.) 2. To make the dressing, combine the oil, soy sauce, vinegar, fructose, and wasabi powder in a small bowl or measuring cup. Whisk to blend. 3. Drain the beans well and combine with the cucumber and scallions in a bowl. Pour the dressing over the vegetables and toss to coat. Serve immediately. EACH: 167 cals, 10% cff. 2g fat, 4g fiber. Cuisine: "Barry Sears' Zone" Source: "Gourmet Prescription: High Flavor Cooking for Lower Carbohydrate Diets (Sept, 1999 Bay Books) ISBN: 0912333812; www.zoneperfect.com" S(Collection): "(kitpath@earthlink.net) on 27 Sep 1999" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Alan's Salmon Delight Recipe By :Alan Levitch of Trader Joe's Lake Oswego, Oregon Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Atlantic Salmon -- 1 steak per person Fig Balsamic Vinegar Atlantic Salmon Steaks (one per person) Fig Balsamic Vinegar Marinate salmon for 2 to 3 hours in enough vinegar to cover the fish. Grill over an open flame or broil on high until the fish is cooked rare (or to your taste), about 6 to 8 minutes. Serve with Roasted Garlic Couscous and fresh asparagus steamed in a pinch of our Low Fat Raspberry Vinaigrette. From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Delicious, and it doesn't get any easier than this! Developed by Alan Levitch of Trader Joe's Lake Oswego, Oregon. Both products are available at TJ's. I found this recipe for salmon today. I've been wanting to buy fig vinaigrette but didn't think we would eat that many salads. Here is another way to use that pricey vinaigrette. * Exported from MasterCook * Apple And Pear Spicy Chutney With Jalapeno Recipe By :Spiced by Pat Hanneman Serving Size : 8 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Small red delicious apples or other eating apple -- cored and chopped 1 pear -- cored and chopped 1 fresh tomato -- chopped 1/2 Cup chopped tomato with jalapeno peppers (canned) 1/2 Cup chopped red onion 3 Tablespoons brown sugar -- or more to taste 4 Thin lemon slices -- seeds removed 3 Tablespoons red wine vinegar 1/4 Teaspoon minced fresh ginger root 1/4 Teaspoon ground allspice 1 Pinch salt 1/2 Teaspoon Butter Buds(r) --FOR GARNISH WHEN SERVING: 1/2 lemon -- juiced 1/2 Teaspoon finely chopped lemon zest Serving Ideas : Serve with grilled meats such as 1/2-inch thick boneless pork top loin chop, marinated with California Dry Rub for Meat," grilled over medium-high (Gas, covered) about 5 mins per side. Rice and vegetables. Combine the ingredients in a small saucepan and bring to a boil. Cover (loosely), reduce heat, and simmer for 45 (chunky-style) to 60 minutes, stirring occasionally. Remove apple mixture from heat, and let stand until cool enough to cover. Store in the refrigerator, covered, for up to 5 days. Serve cool, not chilled: brighten with a squeeze of lemon and a mince of lemon zest. Source: "ELF: 1999 Sep 19 by Joanne McAndrews " S(Contact): "kitpath@earthlink.net 1999-9" Yield: "2 cups" - - - - - - - - - - - - - - - - - - - NOTES : We love side dishes with chunky fruit, especially when the fruit is coarsely chop but still in the original container. Add the lemon juice and peel just before serving. The recipe was adapted since published in Cooking Light. Thanks JoAnne for inspiration. I had eating apples and a pear and then you sent this chutney recipe to serve with chicken. I spiced this up a bit - with jalapeno. but it's not very hot! It was wonderful with grilled meat marinated with the a western spice rub (see separate recipe). We had this as a side dish so we doubled the recommended serving. [Per 1/4-cup: 37cals, 4% from fat; <1g fat, 1g fiber.] * Exported from MasterCook * Apple Cinnamon Bread Recipe By :www.soyfoods.com Serving Size : 16 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups bread flour 1/3 cup soy flour 3 tablespoons sugar 1 1/2 teaspoons cinnamon 1 1/2 teaspoons salt 1 1/2 tablespoons margarine 2/3 cup oatmeal 1 cup chopped apple -- skin left on 3/4 cup vanilla soymilk 1/2 cup apple juice 2 teaspoons yeast Add ingredients to bread machine according to manufacturer's directions. Yield: 1 1/2 pound loaf. Serving size: 1 slice (loaf cut into 16 slices). Per serving: 152 calories, 2 g fat, .3 g sat fat, 5 g protein, 28 g carbohydrate, 254 mg sodium, 0 mg cholesterol. Recipe from http://www.soyfoods.com/newsletter/old/SUSAVol4No3.html S(Collection): ""Pellegrino (gigimfg@ix.netcom.com) 9/99" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Cranberry Sauce Recipe By :Shape Cooks magazine Serving Size : 10 Preparation Time :0:30 Categories : Eat-Lf Mailing List Fruit Low Fat Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound fresh cranberries 1 pound tart apples -- peeled and chopped 1 cup water 1 cup sugar Rinse cranberries and place in large heavy-bottomed saucepan with apples and water; bring to a boil. Stir in sugar. Reduce heat to medium and cook until cranberries have burst and mixture has begun to thicken, about 20 minutes. Remove from heat and serve at room temperature. From Joanne McAndrews - - - - - - - - - - - - - - - - - - - NOTES : Grilled chicken breast and roasted new potatoes are perfect companions to this full-flavored sauce, which can also be used in place or jams or jellies and served with toast or swirled into plain yogurt. Will keep for up to 1 week in refrigerator. * Exported from MasterCook * Apple Stuffed Chicken Breasts Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Fruit Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Skinless Boneless Chicken Breasts -- Split 1 1/2 Cups Red Or Green Apples -- (about 2 apples) 1/4 Cup golden seedless raisins 1/4 Cup chopped walnuts 3 Tablespoons minced onion 2/3 Teaspoon dried sage 1 Tbsp Melted butter or margarine -- for brushing Glaze 4 Tablespoons butter 1/3 Cup Apple Jelly 1/4 Cup Orange Juice, From Frozen Concentrate -- undiluted 1/4 Cup dry sherry Preheat oven to 350F. Lightly grease baking pan and set aside. Place chicken breasts between sheets of plastic wrap and pound with meat mallet to 1/4-inch thickness. Set aside. Place apples, raisins, nuts, onion, and sage in bowl and stir to combine. Place 1 tablespoon apple mixture in center of each breast and roll up, enclosing filling completely. Secure with wooden toothpicks and place, seam-side-down, in single layer in prepared pan. Brush with melted butter and set aside. To make glaze, melt some lowfat margarine or butter in small saucepan and stir in apple jelly, orange juice, and sherry. Simmer 3 minutes until jelly is completely melted. Bake chicken in preheated oven, basting frequently with glaze, 30-45 minutes or until no longer pink inside. Remove toothpicks before serving. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 270 Total Fat 8.4g Sat Fat 4.1g Carb 16.7g Fib 1g Pro 29.5g Sod 162mg CFF 29% * Exported from MasterCook * Artichoke Fritters Recipe By :Judy Gorman Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 medium artichokes 1 tablespoon lemon juice 1 cup all-purpose flour 1 teaspoon baking powder 1/2 teaspoon salt 1/2 cup water 2 large egg whites 1/2 cup club soda Vegetable oil -- for deep frying 4 lemon wedges Wash and trim the artichokes and drop into a large pot of boiling, salted water. Add the lemon juice and cook, uncovered, at a gentle bubble for 30 to 40 minutes or until the stem ends are tender when pierced. Lift out with a slotted spoon and drain on absorbent paper. Cut the artichokes into quarters lengthwise and remove the fuzzy chokes with a metal spoon. Cut each quarter in two, again lengthwise. In a large bowl, combine the flour, baking powder, and salt. Whisk to blend thoroughly. Beat the water and egg whites in another bowl until frothy, then add to the dry ingredients. Add the club soda and stir to blend. Dip the pieces of artichoke into the batter and fry, a few at a time, in deep fat heated to 375 degrees F. Drain on absorbent paper and serve immediately with wedges of lemon. Each serving with approx. total of 2 tbs oil absorption: 164 cals, 5g fat, 26% cff, 5g fiber Source: "Judy Gorman's Vegetable Cookbook (MJF Books)" S(Collection): "Peggy Trowbridge (home cooking @About.com) on Aug 23, 1999" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : egg white and club soda lighten these fritters * Exported from MasterCook * Autumn Chicken Dinner Recipe By :Good Housekeeping Serving Size : 4 Preparation Time :1:00 Categories : Chicken Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Med Ears Corn 2 Med Zucchini -- Abt 10 Oz Each) 4 Lg Skinless Boneless Chicken Breast Halves 1/2 Tsp Dried Oregano Salt 3 Tbsp Lemon Juice 1 Tbsp Olive Oil -- Or Salad Oil 2 Tbsp Chopped Fresh Basil -- Or 1 Tsp Dried Basil Leaves 1/2 Tsp Sugar 1/4 Tsp Crushed Red Pepper 1. Preheat oven to 400F. Remove husks and silk from corn. With serrated knife, cut each ear of corn crosswise into 3 pieces. Cut zucchini into 3-inch chunks. Cut each tomato lengthwise in half. 2. Place chicken breasts in large roasting pan (17 by 11 1/2 inches); sprinkle with oregano and 1/2 teaspoon salt. Arrange corn and zucchini around chicken. Bake chicken and vegetables 30 minutes. Add tomatoes and bake 15 minutes longer or until juices run clear when chicken is pierced with a knife and vegetables are tender. 3. Meanwhile, in cup, with fork, mix lemon juice, olive or salad oil, chopped basil, sugar, crushed red pepper, and 1/2 teaspoon salt. 4. Arrange chicken and vegetables on large platter. Brush chicken and vegetables with lemon mixture. Preparation Time: 1 hour Serves: 4 From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 187.9 Total Fat 5.5g Sat Fat 1g Carb 13.1g Fib 2.2g Pro 22.8g Sod 69mg CFF 25.7% * Exported from MasterCook * Baked Ziti And Vegetables Recipe By :Good Housekeeping Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Pasta Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces ziti pasta -- or penne 2 medium green bell peppers 2 medium carrots 2 medium celery stalks 1 medium onion 1 tablespoon salad oil 28 ounces canned crushed tomatoes 3 cups spicy-hot vegetable juice -- 3/4 32-ounce bottle -- or vegetable juice (3 cups) 1 tablespoon sugar 1 1/2 teaspoons salt 1/2 teaspoon dried oregano leaves 8 ounce shredded reduced-fat mozzarella cheese -- (2 cups) 2 tablespoons grated Parmesan cheese 1. In saucepot, prepare ziti as label directs. 2. Meanwhile, cut green peppers, carrots, celery, and onion into 1/2-inch pieces. In nonstick 12-inch skillet over medium-high heat, in hot salad oil, cook vegetables until lightly browned. Stir in 1/4 cup water; continue cooking over medium heat until vegetables are tender-crisp. 3. Preheat oven to 375 degrees F. Drain ziti in colander; set aside. To same saucepot, add cooked vegetables; stir in crushed tomatoes, vegetable juice, sugar, salt, and oregano; over high heat, heat to boiling. Remove saucepot from heat; stir in cooked ziti. 4. Reserve 1 cup shredded mozzarella for topping. Into ziti mixture in saucepot, stir Parmesan and remaining mozzarella cheese. Spoon mixture into shallow 4-quart casserole; sprinkle with reserved mozzarella cheese. Cover casserole and bake 30 minutes or until cheese melts and mixture is hot and bubbly. Preparation Time: 1 hour Serves: 6 From "Kathy Rogers" - - - - - - - - - - - - - - - - - - - NOTES : It looks like it might be a little wet and even though it doesn't say to drain the tomatoes, I think I would. * Exported from MasterCook * Banana Millet Muffins Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Grains & Cereals Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Whole wheat flour 1/4 cups Soy Flour -- Plus 1 Tbsp Soy Flour 2 Tsp Baking soda 1/2 Tsp Salt 1/3 cups Millet 1/2 cups Applesauce 2 Lg Egg Beaters(r) 99% Egg Substitute -- Or Equiv 2 cups Bananas -- Mashed, Overripe 1/4 cups Golden raisins Preheat oven to 350 F. In a large bowl, mix together flours, baking soda, salt, and millet. Set aside. In blender, puree on high speed the applesauce, egg or equivalent, bananas and raisins. Add wet stuff to dry, moisten evenly. Spoon batter into non-stick 12 muffin tin dividing evenly and bake 40-50 minutes at 350 F or until browned. Remove muffins from pan, cool to room temperature. Wrap and chill. Or eat on the spot. is really good, not too sweet. Actually, these are less sweet than zucchini bread. My calculations indicate approximately 7% calories from fat. This could be reduced but I used regular soy flour. adapted from Zucchini Bread Adapted from _Sweet & Natural_ by Janet Warrington Posted by escott@gdwest.gd.com (Erin L Scott) to Fatfree From Fatfree Digest April-May 1994, Formatting by Sue Smith (using MMCONV) From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 133.2 Fat 1.1g Carb 27.9g Fib 3.6g Pro 5.3g Sod 329mg CFF 6.7% * Exported from MasterCook * Banana Millet Pancakes Recipe By :World's Healthiest Food, Anne Marshall Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Low Fat Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup millet flour (2 oz) 1/2 cup self-rising flour 1 large egg 1 tablespoon unsweetened coconut milk 1 tablespoon sugar 1 cup mashed bananas (3 medium) 1/2 cup skim milk vegetable oil spray **OPTIONAL ACCOMPANIMENTS** papaya wedges passion fruit halves lemon or lime wedges honey or maple syrup Sift millet flour and self-rising flour into a mixing bowl, then make a well in the center. Beat egg with coconut milk and sugar in a small bowl until smooth. Pour egg mixture into the well of the dry ingredients and stir with a wooden spoon. When the mixture starts to stiffen, add the mashed bananas and milk and mix well. Spray a nonstick 7-inch crepe pan with vegetable oil. Heat the pan over medium heat until it is hot enough for a drop of water to sizzle. Pour one-quarter of the batter into the pan and tilt the pan quickly so that the batter coats the bottom. Cool. shaking the pan occasionally to loosen the pancake, until the batter sets, about 1 minute. Turn the pancake and cook the other size until golden, about 1 minutes. Shake the pancake onto a warm plate. Cover with a towel to keep warm. Continue to cook the batter for the remaining pancakes. Stack the cakes on top of each other, interleave with waxed paper to prevent sticking. Fold each pancake over then fold over again to form a triangle. Arrange each pancake on a warm plate. Sift a little confectioners' sugar over the top. Serve with fruit and drizzle with syrup or honey. Serve hot. Each pancake (without options): 249 cals, 4g fat (13% cff) 4g fiber. Description: "Kaylaa Bhagarika Pura (India)" Source: "World's Healthiest Food, Anne Marshall" S(Collection): "kitpath@earthlink.net" Copyright: "1996 Stewart, Tabori and Chang, The World's Healthiest Food" Start to Finish Time: "0:30" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Rebecca Wood (author of Splendid Grain) recommends grinding your own flour as you need it in a spice or coffee grinder or even the blender. Grind 3/4 cup millet to make 1 cup millet flour. Millet turns rancid; Test by taste. Store in the freezer. This idea intrigued me: make flour as needed in a grinder and add the millet flour to baked goods. I imagine these as very sweet crepes for brunch or dessert. * Exported from MasterCook * Banana Souffles With Chocolate Sauce Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- For Sauce----------------------- 1/3 Cup whipping cream -- * 2 Tablespoons light corn syrup 4 Oz bittersweet chocolate -- chopped For Souffles--------------------- 1 1/2 Cups mashed bananas -- about 3 large 1/3 Cup sugar -- plus 1 tablespoon 1 Tablespoon fresh lemon juice 4 Large egg whites 1/2 Tsp baking powder 1 Pinch salt Try using nonfat Cool Whip Light and omitting the corn syrup. 1. Bring whipping cream and corn syrup to simmer in small saucepan. Remove from heat. Add chocolate and stir until melted and smooth. (Can be prepared 1 day ahead. Cover and refrigerate.) 2. Preheat oven to 375F. Butter eight 3/4 c souffle dishes. Sprinkle with sugar. Shake out excess. Mix mashed bananas, 1/3 c sugar and lemon juice in large bowl to blend. Beat egg whites in another large bowl until frothy. Add baking powder, salt and remaining 1 tbs of sugar and beat until stiff but not dry. Gently fold beaten egg whites into banana mixture in 3 additions. 3. Divide batter equally among prepared dishes. Place dishes in large baking pan. Add enough hot water to pan to come halfway up sides of dishes. Bake until souffles are puffed and golden, about 35 minutes. 4. Meanwhile rewarm sauce over low heat. Serve souffles immediately with warm sauce. From Betsy & John Burtis - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Banana Split Ice Cream Recipe By :Cooking Light Serving Size : 24 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 Cups 1% Low-Fat Milk 4 Large Egg Yolks 28 ounces Fat-Free Sweetened Condensed Milk 2 Cups Mashed Bananas 2 Tablespoons Fresh Lime Juice 2 Tablespoons Vanilla Extract 3/4 Cup Fat-Free Double Chocolate Sundae Syrup 1/2 Cup Chopped Pecans -- Toasted 1/3 Cup Maraschino Cherries Combine 2 1/2 cups 1% low-fat milk and egg yolks in a medium, heavy saucepan; stir well with a whisk. Cook over medium heat 10 minutes or until mixture thickens and coats a spoon, stirring constantly (do not boil). Combine egg yolk mixture, 2 1/2 cups 1% low-fat milk, and condensed milk, and condensed milk in a large bowl, and stir well. Cover and chill completely. Add banana, lime juice, and vanilla to milk mixture; stir well. Pour mixture into the freezer can of an ice-cream freezer, and freeze according to manufacturer's instructions. Spoon ice cream into a large freezer-safe container; fold in syrup, pecans, and cherries. Cover and freeze 2 hours or until firm. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Banana, Papaya Kabobs Recipe By :http://www.veganchef.com/ Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Grilled, Smoked, Bbq Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 bananas 48 pineapple chunks 2 papayas 1/3 cups. brown rice syrup 3 tablespoons. orange juice 2 tablespoons. canola oil 1 1/2 teaspoons. ground ginger -- 16 Bamboo skewers Soak bamboo skewers in water for 20 minutes. Peel each banana and cut into 6 pieces. Peel and cut the papayas; remove the seeds: cut into 48 chunks. On each skewer thread a piece of banana, a chunk of pineapple, a chunk of papaya, and repeat pattern two more times on the skewer and set aside. Repeat process with remaining skewers. In a non-stick skillet, combine remaining ingredients and bring to a boil. Remove from heat and brush kabobs with the sauce. Cook on a grill over under the broiler until bananas are golden brown. Brush kabobs with any remaining sauce. Turn over kabobs and brown the other side. Serves 8 (2 kabobs per serving) From: Beverly Bennet, Ohio Source: http://www.veganchef.com/ From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : This could be done under the broiler or in a grillpan. * Exported from MasterCook * Basic Cornbread Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Cornmeal 1/2 cups Whole wheat flour 1/3 cups Oat flour 1/3 cups Millet flour 4 Tsp Baking powder 2 cups Nonfat Milk -- Or Rice Milk 4 Tbsp Apple Juice, Frozen Concentrate -- Thawed 3 Tsp Egg Substitute Well Beaten With 4 Tbsp Water Preheat oven to 375F. Mix the cornmeal, flours and baking powder together and set aside. Mix the remaining ingredients together and pour over the dry ingredients. Fold together briefly. Pour into a nonstick 8-inch square pan. Bake for 30 minutes, or until a toothpick inserted in the center comes out clean. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 210.7 Total Fat 1.1g Sat Fat 0.2g Carb 43.6g Fib 3.6g Pro 6.8g Sod 221mg CFF 4.6% * Exported from MasterCook * Basic Salmon Recipe By :Pat_H Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Salmon steak -- per person Salmon! yes. that and snapper and trout. i even like tilapia. and do not find the taste fishy. That "fishy" smell and taste comes with age. Frozen fish is alright now that I use salt water to thaw it. We've been happy with salmon steak cooked in the foreman grill (4-5 mins); grillpan (6-8mins); 400F oven (9-12 mins). Some restaurants overcook salmon: too dry. Once it starts running "white" on the edges, it's done. Salmon has higher fat but it's the good fat. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Basmati Rice With Toasted Almonds And Brussels Sprouts Recipe By :Spiced by Pat Hanneman Serving Size : 3 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Rice Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup Texmati brown rice 1/3 cup Basmati rice 3 cups water -- or as required 4 ounces Brussel sprouts -- see directions FINAL PREPARATIONS: 1 teaspoon butter or margarine -- or olive oil 1 tablespoon sliced almonds -- or more to taste 1 teaspoon dried thyme salt and black pepper 1/2 teaspoon ground coriander 1 tablespoon orange juice 1/2 teaspoon orange peel OPTIONS: 1 teaspoon butter or margarine or Butter Buds(r) Serving Ideas : Excellent with grilled meat (western seasonings) and Apple and Pear Spicy Chutney with Jalapeno. Make ahead: Steam rice and let stand to cool before fluffing with a fork. Set aside. Meanwhile, steam Brussels sprouts. Chill. Slice in half lengthwise. Preparation: Use a medium sauce pan with a nonstick surface to heat the butter/oil on a burner set to full: add the nuts. Saute -- adjust the heat and shake the pan to prevent nuts from sticking -- until the nuts are lightly toasted (2 to 3 minutes). Add the halved Brussels, thyme, salt and pepper to the pan. Continue to saute until the Brussels are lightly browned. Add the juice, the peel and the rice. Stir to combine. Turn heat off. Adjust seasonings. Dab with a pad of butter or sprinkle with Butter Buds (optional). Cover and let stand for about 10 minutes. Stir and serve. Description: "Great way to use up leftovers and half used packages." Source: "ELF: 1999 Sep 19 by Joanne McAndrews " S(Contact): "kitpath@earthlink.net 1999-9" - - - - - - - - - - - - - - - - - - - NOTES : Here's a variation on Rice Amandine. The dish gets most of it's flavor from the nutty rice and toasted nuts and vegetables. Great way to use up leftover rice and half used packages of frozen sprouts. Instead of the usual onions, and green beans with almonds and dill, we used both brown and white basmati, Brussels and thyme. It's a stir together that "rests" about 10 minutes before serving. Great taste combo. Well matched with a spicy chutney and grilled meat. [270 cals, 15% cff, 5g fat, 2g fiber] * Exported from MasterCook * Beans With Broccoli Rabe Recipe By :Vegetarian Cooking For Everyone, Deborah Madison Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Rice Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups cooked beans -- * 1 tablespoon olive oil -- (orig was 3 tbsp) 1 onion -- finely diced 1 carrot -- finely diced 2 cloves garlic -- (my addition) 1 bay leaf 1 teaspoon dried oregano 1 bunch broccoli rabe salt and pepper -- ** 1 cup liquid -- *** 2 tablespoons chopped parsley thin slices parmesan cheese -- optional * I used canned Great Northern Beans ** I used soy sauce *** orig called for bean cooking liquid; I used 1 cup vegetable broth Saute the onion, carrot, bay leaf, oregano and garlic in the olive oil for about 8 minutes. Add the rabe and broth. When wilted, add the beans and simmer, until the greens are done, 15 - 20 minutes. Add more liquid as needed. Garnish with parsley and cheese. Madison recommends serving this with garlic croutons to soak up the sauce. I served it with brown rice. >From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : We tried broccoli rabe last night for the first time, and we liked it. It is somewhat bitter, so sweetness from the carrots and the vegetable broth were nice complements. I think parsnips would be good in this, too. Other strong greens such as collards, mustard or turnip greens would work well, too. You can eliminate the oil entirely and saute the veggies in broth. Then the dish would be virtually fatfree. Madison suggests serving this in a soup bowl with garlic croutons. I served it over brown rice. And DH smothered it with hot sauce. This came together very quickly, and it was very good. This is a simple meal that includes protein, grains, and greens. It's a keeper! * Exported from MasterCook * Beef And Sweet Potato Tzimmes Recipe By :Faye Levy's International Jewish Cookbook, p. 70-71 Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Holidays & Gifts Jewish Low Fat Meats Sweet Potatoes & Yams Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon vegetable oil OR chicken fat 2 pounds beef stew meat OR boneless beef chuck -- cut into 1-1/2" cube 2 large onions -- chopped 5 large carrots -- peeled and -- cut into 1" chunks 1/2 teaspoon salt 3 cups water -- up to 4 cups 2 large potatoes 2 sweet potatoes OR yams 1/4 cup honey -- up to 1/3 cup 1/2 teaspoon ground cinnamon 1 pinch pepper 1/2 pound pitted prunes, dry 1 tablespoon all-purpose flour -- (optional) 1 tablespoon chopped parsley -- (optional) hot water 1. Heat oil in a Dutch oven or heavy casserole over medium heat. Add meat and brown well on all sides; if necessary brown meat in batches to avoid crowding. 2. Remove meat from pan and add onions and saute until browned. 3. Return meat to pan and add carrots, salt, and enough water to just cover. Bring to a boil, skimming occasionally, then cover and simmer over low heat, skimming once or twice, for 1 hour. 4. Peel both types of potatoes and cut in large dice. After meat and carrots have cooked 1 hour, add potatoes, sweet potatoes, honey, cinnamon, and pepper to pan and mix gently. Push vegetables into liquid and bring to a boil. Partly cover and simmer 30 minutes. Meanwhile, soak prunes in enough hot water to cover for about 30 minutes. 5. Gently stir stew once. Remove prunes from their liquid, reserving liquid if later thickening the stew, and add prunes to pan. Uncover and simmer 30 minutes longer or until meat is very tender. Shake pan occasionally to prevent sticking but avoid stirring so as not to break up ingredients. 6. The stew should be moist but not soupy. If allowed to stand for 1 hour or more before being served, it will absorb enough of the excess liquid. If too much liquid remains, bake uncovered in a 350 F oven for 15 to 30 minutes. Alternatively, stir flour with 2 tablespoons prune liquid in a bowl, gradually stir in about 1 cup of meat cooking liquid, and return mixture to pan; simmer about 5 minutes. (Stew can be made 1 day ahead and reheated gently in a covered pan over low heat or in a 300 F oven.) Serve from a deep serving dish. Sprinkle with parsley if desired. Serves 4 to 6 From "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : This recipe is part of a menu for Rosh Hashanah, the Jewish New Year. I am considering making some for this weekends dinners, using frozen chopped butternut squash instead of doing all the extra prep work on whole fresh squash. According to MasterCook nutritional analysis, per serving: 645.3 Cal 16.0 g fat 90.9 g carbohydrate 9.8 g fiber 22.1% calories from fat * Exported from MasterCook * Black Bean And Millet Salad Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cups Millet -- uncooked 3 cups Water 1 1/2 cups Black beans -- cooked 2 Lg Tomatoes -- chopped 1 Med Onion -- chopped 1 Med Cucumber -----DRESSING----- 1/3 cups Water 3 Tbsp Lemon juice 2 Tsp Balsamic vinegar 1 Tsp Garlic -- minced 1 Tsp Salt 1/4 Tsp Allspice 1/4 Tsp Black pepper 1/2 Tsp Cumin Cook the millet in 3 cups of water until all water is absorbed, 30-45 minutes. Fluff with a fork and allow to cool slightly. In a very large bowl, combine millet, black beans, tomatoes, and onion. Peel several strips from the cucumber (it should look striped) and cut it lengthwise into four pieces. Remove the seedy part from the pieces and cut them into 1/2 inch slices. Add the cucumber to the salad. Mix all dressing ingredients until well-blended. Pour over the salad and toss to blend. Cover and refrigerate until the salad is very well chilled. Serve on lettuce leaves or stuff into pita breads. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 176.8 Total Fat 1g Sat Fat 0.2g Carb 33.7g Fib 6.6g Pro 9.6g Sod 344mg CFF 5% * Exported from MasterCook * Black Bean Sofrito Recipe By :Deborah Chud, Zone Cooking Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Low Fat Mexican & Southwestern Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon Extra virgin olive oil 1 Tablespoon Minced garlic 1/4 Teaspoon red pepper flakes 1 Cup Coarsely chopped smoked bell peppers -- (red and yellow) 1 Cup Coarsely chopped onions 1/4 Teaspoon Chili powder 1/4 Teaspoon Ground cumin 1/4 Teaspoon Dried oregano 2 Cups Cooked and drained black beans 1 Teaspoon Salt -- or to taste 2 Teaspoons Sherry or cider vinegar 1 Tablespoon Minced flat-leaf parsley Freshly ground black pepper Heat the oil in a large nonstick skillet over the medium-high heat. Add the garlic and red pepper flakes and saute for 1 minute. Add the onions, peppers, chili powder, cumin, and oregano. Saute for 1 minute. Add the beans and salt. Cook, stirring, for 2 minutes. Stir in the vinegar and black pepper to taste. Garnish with the parsley. Serve immediately. EACH: 177 cals, 20% cff, 4g fat, 9g fiber Cuisine: "Barry Sears' Zone" Source: "Gourmet Prescription: High Flavor Cooking for Lower Carbohydrate Diets (Sept, 1999 Bay Books) ISBN: 0912333812; www.zoneperfect.com" S(Collection): "(kitpath@earthlink.net) on 27 Sep 1999" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Blt Pasta Salad Recipe By :Weight Watcherers Magazine Sep99 Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Pasta Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 2/3 cups cooked elbow macaroni -- (8 oz. uncooked), cooked without salt or fat 4 cups tomatoes -- peel, seed & coarsely chopped -- (about 2 1/2 lbs) 4 slices cooked bacon -- hickory-smoked, crumbled 3 cups iceberg lettuce -- (prepackaged), very thinly sliced 1/2 cup fat-free mayonnaise 1/3 cup low-fat sour cream 1 tablespoon Dijon mustard 1 teaspoon sugar 2 teaspoon cider vinegar 1/2 teaspoon salt 1/2 teaspoon pepper 1. Combine first 4 ingredients in a large bowl; toss gently. Combine mayonnaise and next 6 ingredients; stir well. Add dressing to salad; toss gently. Serve immediately. Yield: 10 cups. (10 Servings of 1 cup) POINTS: 3 Exchanges 1-1/2 Starch 1 Veg. Per Serving: Calories 149 (18% from fat); Protein 4.7g; Fat2.9g (sat 0.7g); Carb 26g; Fibre 1.4g; Cholesterol 5mg; Iron 0.7mg; Sodium 367mg, Calcium 18mg. Source: "Recipe found in Weight Watchers Magazine Sep99 p116" Yield: "10 cups" From "Helen Deacey" - - - - - - - - - - - - - - - - - - - NOTES : I substituted 4 ounces cooked ham, diced, used sugar substitute in place of sugar, and I medium head of iceberg lettuce. Dennis & I rated at 9 out of 10. Here is a recipe that I found in this months WW magazine that we really enjoyed, hope you all do too. * Exported from MasterCook * Breakfast Apple Cake (No Added Sugar) Recipe By :J.R. Havens of Glen Haven Serving Size : 8 Preparation Time :0:00 Categories : Breakfast Cakes & Frostings Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cups oat bran 3/4 cup unbleached flour 1 1/4 teaspoons cinnamon 1 teaspoon baking powder 3/4 teaspoon baking soda 1/2 teaspoon salt 1/4 teaspoon nutmeg 1/4 cup dried currants 1/2 cup fresh orange juice 1/2 cup buttermilk 3 tablespoons molasses 3 egg whites 2 tablespoons vegetable oil 1 teaspoon vanilla 1 large apple -- peel core dice -- 1/4-inch Lightly grease an 8-inch square baking pan; set aside. In a medium bowl, combine the oat bran, flour, cinnamon, baking powder, baking soda, salt and nutmeg. Stir with a wooden spoon to combine. Add the currants and toss well to coat. In a small bowl, whisk together orange juice, buttermilk, molasses, egg whites, oil and vanilla. Add the diced apple. Stir into dry ingredients until just combined. Pour the batter into the prepared pan and bake for 35 minutes in a 375-degree oven. Check halfway through the baking and cover cake with foil if browning too quickly. The cake is done when a cake tester inserted in the center comes out dry. Let the cake cool in the pan for 25 minutes. Run a knife around the edges of the pan and invert the cake onto a wire rack. Each piece: 184 cals, 5g fat (21%), 4g fiber. Source: "Riverside Press Enterprise 09/08/1999(Wed)" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Using apples with no sugar added. Baking apples, like red astrachan, may be in stores at the end of summer. * Exported from MasterCook * Broccoli, Orange And Watercress Salad Recipe By :Cooking Light Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salads Vegan Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Medium Oranges 1 Teaspoon Vegetable Oil 1 Teaspoon Prepared Horseradish 1 Teaspoon Honey 1/8 Teaspoon Salt 1 Dash Pepper 2 Cups Broccoli Florets 1/4 Cup Thinly Sliced Red Onion -- Separated Into Rings 2 Cups Watercress -- Trimmed Peel and section oranges over a large bowl, and squeeze membranes to extract juice. Set orange sections aside, and reserve 1 tablespoons juice. Discard orange membranes. Add the oil and the next 4 ingredients (oil through pepper) to reserved orange juice. Stir well; set aside. Steam broccoli, covered, 1 1/2 minutes or until crisp-tender. Rinse broccoli under cold water; drain well. Add broccoli, orange sections, onion, and watercress to orange juice mixture, and toss well. Divide salad evenly between 2 plates. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broiled Sesame Salmon Recipe By :Deborah Chud, Zone Cooking Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- MARINADE : 3 tablespoons tamari soy sauce 1 1/2 tablespoons brown rice vinegar 1 teaspoon fructose 1 tablespoon lemon juice 1/2 teaspoon grated fresh ginger -- or to taste --- 4 5 ounce skinless salmon fillet -- 1-inch at thickest point 1 tablespoon unhulled sesame seeds -- toasted 1 scallion -- thinly sliced 1. To make the marinade, combine the soy sauce, vinegar, fructose, lemon juice, and ginger in a small bowl or measuring cup and whisk to blend. Place the salmon pieces in a nonreactive container. Pour the marinade over them and turn to coat. Refrigerate for 1 hour. 2. Preheat the broiler. Spray a nonstick broiler pan with olive oil. Place the salmon, skinned side up, on the pan and transfer the marinade to a small saucepan. Broil the salmon 4 inches from the heat for 4 minutes. Meanwhile, bring the marinade to a boil and simmer for 2 minutes. Turn the salmon, baste with the marinade, sprinkle with the sesame seeds, and broil for another 4 minutes, or until just barely cooked through. 3. The fish and marinade can be served hot, at room temperature, or chilled. Spoon a tablespoon of the boiled marinade over each piece and garnish with the sliced scallion. EACH 193 cals, 28% cff, 6g fat, 1g fiber Cuisine: "Barry Sears' Zone" Source: "Gourmet Prescription: High Flavor Cooking for Lower Carbohydrate Diets (Sept, 1999 Bay Books) ISBN: 0912333812; www.zoneperfect.com" S(Collection): "(kitpath@earthlink.net) on 27 Sep 1999" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broiled White Fish Recipe By :Jane Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- flounder or sole - cod- orange roughy seasoning salt lemon I Can't Believe It's Not Butter I find flounder and sole fillets to have the mildest flavor closely followed by cod and orange roughy (they're thicker -- that's probably why I think they have a very slightly stronger flavor. My kids aren't wild about fish, but 2 out of 3 will eat thin flounder/sole fillets if I sprinkle them with Seasoning salt, drizzle with a bit of lemon, spray with a bit of "I Can't believe It's Not Butter" or other butter/margarine and broil for 5-10 minutes. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Brown Basmati Lemon Rice Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Tried Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cups Basmati rice 2 cups vegetable stock lemon zest -- from 1 lemon 1/4 tsp ground nutmeg 1/4 tsp ground cloves 1/2 tsp cinnamon 1/2 tsp ground cumin 1/2 tsp ground coriander 1 pinch saffron -- optional 1 tbsp chopped fresh parsley Rinse the rice and soak it for 20 minutes in cold water. Drain. Add all the ingredients except for the parsley to a 2-quart pot. Bring to a boil, lower the heat, stir, and simmer, covered, for 20 minutes, or until the water is absorbed and the rice is cooked. Garnish with the chopped parsley. From Betsy & John Burtis - - - - - - - - - - - - - - - - - - - NOTES : 3 WW points We had this for dinner tonight and it was absolutely fabulous. I especially loved the rice. The chicken [Grilled Chicken Skewers In a Spiced Yogurt Marinade ] initially tasted a bit bitter, but the flavors of both dishes together evened out. * Exported from MasterCook * Brownie Snack Cake Recipe By :Cooking Light Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 Cup Granulated Sugar 1/4 Cup Vegetable Oil 1/4 Cup Plain Nonfat Yogurt 1 Teaspoon Vanilla Extract 3 Large Egg Whites 1/2 Cup All-Purpose Flour 1/3 Cup Unsweetened Cocoa 1/4 Teaspoon Salt 1/4 Teaspoon Baking Powder Vegetable Cooking Spray 1 1/2 Cups Powdered Sugar 1 1/2 Tablespoons Skim Milk Preheat oven to 375F.C combine first 5 ingredients in a medium bowl; beat at medium speed of a mixer until well-blended. Combine flour, 1/2 cup cocoa, salt, and baking powder; stir well. Add flour mixture to sugar mixture, beating just until blended. Pour batter into 9-inch round cake pan coated with cooking spray. Bake at 375? for 25 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes; remove from pan, and cool completely on a wire rack. Combine powdered sugar and milk; beat at low speed until smooth. Spread 1/2 cup powdered sugar glaze over top of cake. Add 1 teaspoon cocoa to remaining sugar mixture, stirring with a whisk until blended. Spoon into a small zip-top plastic bag. Snip off corner of bag, making a small hole. Starting in the center of the cake, pipe frosting in 4 concentric circles. Starting at center circle, pull a wooden toothpick or tip of a knife through circles at regular intervals to edge of cake to form a "web" design. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Butternut Squash Tsimmes Recipe By :Mauny Kaseburg, Seattle, WA Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Jewish Low Fat Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon unsalted butter 1 small yellow onion -- chopped (1 cup) 2 tablespoons brown sugar 1 teaspoon chopped fresh sage -- or 1/2 tsp. dried sage 1/2 cup pitted and chopped prunes (3 oz.) 1/4 cup white wine 1/4 cup low sodium chicken broth or vegetable broth 2 pounds butternut squash (1 lg. or 2 sm.) -- 1/2-inch cubes 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper 2 tablespoons chopped toasted pecans Preheat oven to 400 degrees. In medium saucepan, heat butter over medium heat. Add onions and cook, stirring frequently, until soft, about 4 minutes. Stir in sugar, sage, prunes, and white wine and simmer until wine is reduced by half, about 5 minutes. Add broth, squash, salt, and pepper and bring to boil. Pour into 1-quart ovenproof casserole. Cover tightly and bake 30 minutes or until squash is very tender. Uncover and bake 10 minutes longer or until lightly browned on top. Sprinkle with nuts and serve. Each 225 cals, 6g fat (21%) 6g fiber. Cuisine: "Jewish" Source: "Mauny's Kitchen at www.chefshop.com/" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : This is one of Mauny's best recipes for easy, delicious vegetable tsimmes. Spicy butternut squash is at its best in the fall and winter. Tsimmes is a simple Jewish dish, not unlike glazed carrots. * Exported from MasterCook * Cabbage Slaw With Buttermilk Dressing Recipe By :Cooking Light Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Cups Thinly Sliced Red Cabbage 4 Cups Chinese Cabbage -- Thinly Sliced 1 Cup Brussel Sprouts -- Thinly Sliced 1/4 Cup Red Onion -- Chopped 1/4 Cup Chopped Fresh Parsley 1 Teaspoon Sugar 1 Teaspoon Celery Seeds 1/2 Teaspoon Salt 1/4 Teaspoon Pepper 1/3 Cup Low-Fat Sour Cream 1/3 Cup Lowfat Buttermilk 1 Tablespoon Tarragon Vinegar 1 Teaspoon Worcestershire Sauce Combine first 5 ingredients in a large bowl; toss well, and set aside. Combine sugar and remaining ingredients, and stir well. Pour over cabbage mixture, and toss gently. cover and chill 1 hour. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * California Dry Rub For Meat Recipe By :Adapted by Pat Hanneman, 1999 Sep Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Information, Tips, Misc. Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons lemon pepper 1 tablespoon cayenne 3 tablespoons paprika 2 tablespoons sugar 2 tablespoons garlic powder 1 tablespoon ground ginger 1 tablespoon ground ginger 1 tablespoon ground coriander 2 tablespoons salt 1 tablespoon ground minced onion 2 tablespoons dried thyme Measure the seasonings into a jar and shake. Generously rub on meat. Allow to stand in refrigerator for 2 to 4 hours. Let meat come to almost room temperature before smoking or grilling. TIPS - Since this mixture uses the same sized unit for everything, it is easy to scale. For example, use a 1/2-tsp measuring spoon and end up with 3 tablespoons: enough to rub about 9-pounds of meat or poultry. Source: "Jay Morton, Oklahoma City, Cook's Forum, CompuServe" Yield: "18 tablespoons" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : This rub is a variation of one that's in circulation on the web. I downplayed sugar, salt and onion, omitted white pepper and added coriander and thyme. Imagine it a good seasoning for soups, stews, hash browns, rice, etc. TESTED: the dry rub was super on 1/2-inch thick boneless pork top loin chop grilled over medium-high (about 365F) (Gas, covered) about 5 mins per side. * Exported from MasterCook * California Grilled Pork With Menu Recipe By :Spiced by Pat Hanneman Serving Size : 3 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 9 ounces boneless pork top loin chops -- 1/2-in thick 1 tablespoon California Dry Rub for Meat Basmati Rice with Toasted Almonds and Brussels Sprouts -- see recipe 1 cup Apple and Pear Spicy Chutney with Jalapeno -- see recipe -- already prepared Rub the spice mixture onto the pork cutlets and let stand for 1 hour in the refrigerator. Let stand at room temperature until chill is gone: about 15 minutes. Meanwhile, prepare the rice dish. Preheat the grill. While the rice dish rests, remove chutney from refrigerator. Add the lemon juice and peel to the chutney. Let stand to warm to room temperature. Gas grill the meat on medium-high heat, covered, for 5 minutes per side (medium: still moist). Chutney and rice and meat share one plate: serve. Description: "Served 9/20/99" Source: "ELF: 1999 Sep 19 by Joanne McAndrews " S(Contact): "kitpath@earthlink.net 1999-9" - - - - - - - - - - - - - - - - - - - NOTES : This menu calls for pork, but turkey breast or chicken thighs could be substituted. I'll send the recipes separately. We like spicy - but not too spicy - not lately. So this is comparatively milder than some of our other dishes. It was a great meal. Great taste and a whole lot of purring going on!-) [424 cals, 18%cff, 9g fat, 4g fiber] * Exported from MasterCook * Caponata #3 Recipe By :The Toronto Star, Sept. 15, '99 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Italian Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Teaspoon olive oil -- * 1 1/4 Pounds eggplant -- unpeeled -- in 1/2" cubes 2 Stalks celery -- chopped 1 onion -- chopped 1 1/2 Cups tomatoes -- blanched/peeled -- (about 3) 1/2 Cup green olives -- sliced 2 Tablespoons wine vinegar 2 Tablespoons capers 1 Tablespoon tomato paste 1 Tablespoon sugar 1 1/2 Teaspoons anchovy paste -- (about 4 fillets- -- finely chopped -- crushed) 1/2 Teaspoon salt 1/4 Teaspoon fresh black pepper 1 Tablespoon pine nuts *Original was 1/4 cup olive oil In large stainless steel Dutch oven or saucepan, heat 1/2 teaspoon oil over Medium-High heat. Stir in eggplant. Cook, stirring until lightly browned, about 3-4 minutes. Remove to dish. Add remaining 1/2 teaspoon oil and cook celery and onion until softened, about 5 minutes. Return eggplant to pan; stir in tomatoes, olives, wine vinegar, capers, tomato paste, sugar, anchovy paste, salt and pepper. Bring to boil; reduce heat and simmer, uncovered, stirring frequently, about 10-15 minutes. Stir in pine nuts. Transfer caponata to serving bowl, cover and refrigerate until ready to serve. Makes 4 cups. The Toronto Star, Sept. 15, '99 MC formatting by bobbi744@acd.net From Roberta Banghart - - - - - - - - - - - - - - - - - - - NOTES : This zesty Sicilian eggplant dish is best served at room temperature as a salad, relish or side dish. Drained canned tomatoes can replace fresh tomatoes. * Exported from MasterCook * Chicken And Green Bean With Mushroom Sauce Recipe By :Pat Hanneman, Riverside, CA Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Oriental Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces angel hair pasta 4 ounces frozen chicken breast (Meat only) -- partially thawed 1/3 pound blanched French green beans (thin) -- frozen or fresh 4 garlic cloves -- peeled 1 tablespoon sliced almonds 1 teaspoon vegetable oil (mild) -- divided use salt and pepper 1/4 teaspoon dried chervil 4 tablespoons shiitake mushroom sauce -- see note cilantro sprigs (optional) -- to garnish Put water on to boil to cook the pasta. Break spaghetti strands in half; add to the pot of boiling water. Cook and drain. Meanwhile, thinly slice the chicken breast on a diagonal to make bite-sized medallions. Set aside to thaw between paper towels. Break the green beans into bite-sized pieces. Set aside. Mince the garlic cloves. Heat a large sauce pan with a non-stick surface over a high setting. Add half the oil and swirl the pan to heat and spread the oil. Add the almonds and lightly brown. Add the garlic, green beans, and chervil. Stir to combine and season with a few grindings of salt and pepper. Continue to stir-fry until the beans are heated through. Transfer the bean mixture to a plate. Return pan to the burner; add the rest of the oil. When hot, stir-fry the chicken pieces until they are no longer pink. Reduce heat. Add a sprinkling of salt and pepper. Stir in the shiitake mushroom sauce and about 1/4 cup of water from the pasta pot. Stir to heat through. Add the bean mixture to the pan and stir to combine. Add the drained spaghetti to the pan and stir to coat. Garnish and serve at once. Source: "http://home.earthlink.net/~kitpath/" S(Developed by): "kitpath@earthlink.net 21-Sep-1999" - - - - - - - - - - - - - - - - - - - NOTES : What is it about chicken, pasta, ginger-mushroom sauce and nuts that is so addictive? It's the same combination that keeps us eating Chinese noodle salad. This dish was easy and fast meal to prepare and very rewarding. Developed by Pat Hanneman, Riverside, CA (1999) Serves: 2 [each 406 cals, 21% cff; 10g fat, 4g fiber] PANTRY NOTE: Several companies bottle an Asian shiitake mushroom sauce made with ginger, soy, oil and vinegar and seasonings. Trader Joe's, Annie Chung, Persimmon Hill, Jo San and others. It might be called mushroom stir-fry sauce. It's used here as a stir-fry sauce. * Exported from MasterCook * Chicken And Sweet Potato Stew Recipe By :Pillsbury Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Soups & Stews Sweet Potatoes & Yams Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup all-purpose flour 1/4 teaspoon garlic salt 3 skinless boneless chicken breast halves -- cut into 1-inch -- pieces 1 tablespoon oil 1 medium onion -- quartered and sliced 1 1/2 cups apple juice or cider 2 cups cubed peeled sweet potatoes -- 1/2-inch pieces 29 ounces low sodium tomatoes, canned -- drained and chopped 1 tablespoon chopped fresh basil Serving Ideas : salad greens with asparagus or artichoke bottoms and lowfat dressing, 1 multi-grain dinner roll with margarine. In a large food storage plastic bag, combine flour and garlic salt. Add chicken; shake until well coated. Heat oil in nonstick Dutch oven or large saucepan over medium-high heat until hot. Add chicken; cook 3 minutes or just until browned. Remove chicken from Dutch oven. Add onion to pan; cook and stir 2 minutes or until tender, adding some apple juice if necessary to prevent sticking. Stir in remaining apple juice, sweet potatoes, tomatoes, basil and chicken. Bring to a boil. Reduce heat; simmer 30 to 35 minutes or until chicken is no longer pink and potatoes are tender, stirring occasionally. Book est: 330 cals, 15% cff (6g fat, 5g fiber), Vit A Source: "Fast and Healthy, Jan/Feb 1996" S(Collection): "kitpath@earthlink.net" Yield: "7 cups" - - - - - - - - - - - - - - - - - - - NOTES : Ideas: add halved Brussels sprouts, artichoke hearts, or chopped green beans and omit the salad. patH * Exported from MasterCook * Chicken Cutlets With Coriander And Lime Recipe By :Madeleine Cooks - Madeleine Kamman Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 chicken breasts without skin 2 tablespoons cilantro -- chopped 1/2 teaspoon lime rind -- finely grated salt and pepper 1 teaspoon oil Using the side of your hand, flatten the cutlets to between 1/3 and 1/2-inch thick. Sprinkle with coriander and lime rind; salt and pepper on both sides. Rub the inside of a cooking bag with 1 tsp. of oil. Slide the cutlets into the bag so that they will sit flatly on the bottom of a skillet. Push all the air you can out of the bag and seal it tightly. Place the bag on the bottom of a large skillet and cover with a lid smaller than the skillet. Pour boiling water into the skillet until the bag is covered. At this point, turn the heat onto low and allow to the water to simmer for 3 minutes. Turn off heat and let stand for 5 minutes. When the chicken is cooked, cut open the cooking bag and place the cutlets on a serving plate. From KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - Serving Ideas : garnish with stir-fried snow peas, cucumber, and red onion NOTES : This recipe is interesting because of the method used. A good technique to use if you're calorie counting. Here's a chicken recipe that Madeleine Kamman demonstrated on her PBS show some years ago. The method is unusual. * Exported from MasterCook * Chicken Enchilada Casserole #2 Recipe By : Serving Size : 8 Preparation Time :0:20 Categories : Casseroles Chicken Eat-Lf Mailing List Low Fat Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 10 oz. pkg. frozen corn kernels -- thawed slightly 12 6 inch corn tortillas 1 cup salsa 1 14 oz can stewed tomatoes -- (14 to 16) 8 ounces plain nonfat yogurt 1/2 cup skim milk 3/4 teaspoon salt 24 black olives -- pitted 1 16 oz. can black beans -- rinsed and drained 8 ounces cooked chicken -- torn into shreds 1/2 cup green onions -- sliced 1/4 cup fresh cilantro -- chopped 1/4 teaspoon pepper 1 teaspoon ground cumin 1 teaspoon dried oregano 4 ounces sharp cheddar cheese -- shredded Heat oven to 350 degrees. Lightly oil 13 X 9 inch baking dish. Sprinkle 1/2 cup corn kernels in prepared dish. Tear 6 corn tortillas into 4 or 5 pieces; arrange, overlapping, to cover bottom of dish. Mix salsa and tomatoes in bowl. In another bowl, stir together yogurt, milk and 1/4 teaspoon salt. Spoon 1 cup salsa mixture over tortillas in dish. Drizzle with 1/2 cup yogurt mixture; sprinkle with olives. Reserve 1/4 cup each corn and beans; sprinkle remaining corn and beans over casserole. Top with chicken, green onion and cilantro. Sprinkle with remaining 1/2 teaspoon salt, the pepper, cumin and oregano. Sprinkle with half the cheddar; spoon 1/2 cup salsa mixture over top. Tear remaining tortillas into pieces. Overlap on top to cover. Sprinkle with reserved corn and beans. Spoon on remaining salsa mixture. Drizzle remaining yogurt mixture over top; sprinkle with remaining cheddar. Bake, covered, in 350 degree oven 15 minutes. Uncover; bake 10 minutes or until hot and lightly browned. Serve with sour cream and radish slices if desired. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : 1/2 cup chopped onion can be substituted for the green onion. VERY MUCH A 1!!! * Exported from MasterCook * Chicken In Creamy Fruit Sauce Recipe By :Weight Watcher's "Simply Light Cooking" Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tsps olive oil 1/2 lb boned and skinned chicken breast halves -- cut into -- thin strips 1/2 cups sliced onion 1/2 cups sliced mushrooms 1 clove garlic -- minced 1/2 cups fat-free chicken broth 1/3 cups apricot nectar 1/4 cups dried apricot halves -- cut into strips 2 tbsps golden raisins 2 tsps dijon mustard 2 tbsps fat-free sour cream 1. In a 9" skillet heat oil; add chicken and cook over medium-high heat, stirring occasionally, until chicken is browned on all sides, about 3 minutes. Add onion, mushrooms, and garlic, and cook, stirring frequently, until onion is translucent, about 2 minutes. 2. Add remaining ingredients, except sour cream, and stir to combine; bring mixture to a boil. Reduce heat to low, add sour cream, and let simmer until flavors blend, about 5 minutes. From Betsy Burtis - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with or over brown or white rice. NOTES : 6 WW points without rice Here are a few of my favorite chicken recipes. I could go on and on with chicken recipes. We eat it all the time! * Exported from MasterCook * Chicken Parmigiana #2 Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Chicken Eat-Lf Mailing List Italian Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 chicken breasts without skin 1 egg 1 Teaspoon salt 1/4 Teaspoon pepper 1 Cup dry bread crumbs nonfat chicken broth -- * 1 Can pizza sauce -- 10 1/2 oz 6 Slices nonfat mozzarella cheese parmesan cheese, nonfat If using whole chicken breasts, cut in to halves. In bowl beat egg salt and pepper dip chicken into egg. Then coat with crumbs. In large skillet saute chicken in butter. Arrange chicken in pot. Pour pizza sauce over chicken. Cover and cook on low 6 to 8 hours. Add mozzarella cheese, sprinkle parmesan cheese on top. Cover and cook 15 minutes. Makes 6 servings *Recipe calls for 1 1/4 cups butter, I use a nonstick pan with a little chicken broth. >From the recipe files of Carole Walberg From Vickie - - - - - - - - - - - - - - - - - - - NOTES : Here are some family favorites. The original Chicken Parm. uses butter to saute, but broth can be substituted to reduce the fat. I also use egg beaters. * Exported from MasterCook * Chicken Ragout With Pumpkin Dumplings Recipe By :Cooking Light YEAR: 1995 ISSUE: October PAGE: 64 Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Teaspoon dried thyme 1/2 Teaspoon freshly ground pepper 3/4 Pound boned and skinned chicken breast halves 3/4 Pound boned and skinned chicken thighs 1 Tablespoon vegetable oil 1 Pound frozen small whole onions 6 Cups shiitake mushroom caps -- sliced 3 Cups low-salt chicken broth -- divided 1/2 Cup dry white wine 2 Cloves garlic -- minced 1/4 Cup all-purpose flour 1/2 Teaspoon salt 1 Cup all-purpose flour 1 Tablespoon minced fresh parsley 1 Teaspoon baking powder 1/2 Teaspoon baking soda 1/2 Teaspoon salt 1/4 Teaspoon freshly ground pepper 1 1/2 Tablespoons vegetable shortening 1/2 Cup fresh pumpkin -- cooked and mashed 1/2 Cup lowfat buttermilk 1 Cup nonfat sour cream 1 Tablespoon minced fresh parsley Sprinkle thyme and 1/2 teaspoon pepper over chicken pieces. Heat oil in a large Dutch oven over medium-high heat. Add chicken pieces; cook 5 minutes on each side or until browned. Remove chicken from pan; set aside. Add onions to pan; saute 5 minutes or until lightly browned. Remove from pan; set aside. Add mushroom caps and 1/4 cup broth to pan; cook 3 minutes or until moisture evaporates, stirring constantly. Return chicken and onions to pan. Add 2-1/2 cups broth, wine, and garlic; bring to a boil. Reduce heat, and simmer 1 minute. Place 1/4 cup flour and 1/2 teaspoon salt in a small bowl. Gradually add remaining chicken broth, stirring with a wire whisk until well-blended; add to pan. Cover and simmer 20 minutes, stirring occasionally. Combine 1 cup flour and next 5 ingredients (1 cup flour through 1/4 teaspoon pepper) in a bowl; cut in the shortening with a pastry blender or 2 knives until mixture resembles coarse meal. Add pumpkin and buttermilk to the flour mixture, ! stirring just until moistened; set dough aside. Add sour cream to chicken mixture; stir well. Drop dough onto chicken mixture to form 6 dumplings. Cover and simmer 20 minutes. Remove from heat; sprinkle with 1 tablespoon parsley. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : Serving size: 3 ounces chicken, 3/4 cup broth mixture, and 1 dumpling. Dumplings were great!!!! * Exported from MasterCook * Chicken Stew With Cabbage Recipe By :Hanneman 1999 Serving Size : 3 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 ounces boneless skinless chicken breast halves -- still frozen 1/2 cup apple juice -- or more when needed 1 large garlic clove -- sliced 1/3 cup diced red onion 2 Roma tomatoes -- diced coarsely ground black pepper 1/2 teaspoon herbal salt substitute -- or to taste STEP TWO: 1 stalk leafy rib celery -- diced 3 small red potatoes -- chopped 1 carrot -- chopped 1/2 cup corn kernels -- with juice 1 14.5 oz can defatted chicken broth with garlic 1/4 teaspoon Old Bay Seafood seasoning STEP THREE: 2 cups sliced napa cabbage 1/4 teaspoon Butter Buds(r) STEP FOUR: wondra(r) Quick-mixing flour -- as thickening 1/4 teaspoon dried chervil -- or to taste OPTIONS: 3 whole-grain bread slices 6 teaspoons diet margarine 6 tablespoons Apple and Pear Spicy Chutney with Jalapeno -- see recipe 1. In a 4-quart saucepan, combine chicken, water, garlic, onion, salt, pepper, and tomatoes, and salt-substitute. Tightly cover and cook over low heat for 25 minutes. 2. Remove chicken to a platter to rest. Add celery, potatoes, carrots, corn with some liquid (if canned), broth and bay seasoning, Cover and cook 20 minutes. Slice the chicken into bite-size slivers. Add to the stew; stir. Cover and continue to cook 10 to 20 minutes or until potatoes are soft. 3. Slice napa or other mild cabbage crosswise into ribbons. Place on top of the stew; do not stir. Sprinkle with butter buds. Cover and cook, still on the lowest setting, for about 15 minutes. 4. Stir the cabbage into the stew. Add water if needed. Increase the setting to medium-high. Sprinkle Wondra into the stew while stirring. Remove from heat. Add the chervil just before serving. Serve with a spicy apple sauce or chutney as the condiment and bread. S(Collection): "Kitpath@earthlink.net 9/99" Yield: "7 cups" - - - - - - - - - - - - - - - - - - - NOTES : Because this chicken stew is cooked on very low heat, we can set the timer and go do other things. The slow cooking makes a flavorful stew with a light gravy. This would taste just as good with brussels sprouts or lima beans as it does with the ribbons of mild Chinese cabbage. Surprisingly filling with a slice of bread and an apple chutney. Tested - Here are my notes: Because this chicken stew is cooked on very low heat, we can set the timer and go do other things. The slow cooking makes a flavorful stew with a light gravy. This would taste just as good with brussels sprouts or lima beans as it does with the ribbons of mild Chinese cabbage. Surprisingly filling with a slice of bread and an apple chutney. * Makes about 7.5 cups. Each serving of stew: 211 cals, 7% cff, 2g fat, 5g fiber; with suggested accompaniments: 366 cals, 17% cff, 8g fat, 8g fiber. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 -9177 0 0 -9146 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Chicken With Garden Salsa And Polenta Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Grains & Cereals Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cups finely chopped plum tomatoes 1 cup corn kernels 3/4 cup finely chopped seeded cucumber 1/4 cup sliced green onions 3 tablespoons white wine vinegar 2 teaspoons minced seeded jalapeno pepper 1 tablespoon chopped fresh basil 1 teaspoon extra-virgin olive oil 1/2 teaspoon sugar 1/4 teaspoon salt 1/8 teaspoon black pepper 1 garlic clove -- minced Cooking spray 16 ounces skinless boneless chicken breast halves -- (4 at 4 oz each) 1 teaspoon ground cumin 1/8 teaspoon black pepper 2 tablespoons vegetable oil 16 ounces polenta -- cut into 12 slices Basil sprigs -- optional Combine first the tomatoes, corn, cucumber, onions, vinegar, jalapeno, basil, olive oil, sugar, salt, 1/8 teaspoon black pepper and garlic in a bowl, and let stand at room temperature, stirring occasionally. Prepare grill; coat grill rack with cooking spray. Sprinkle chicken with cumin and 1/8 teaspoon black pepper. Place chicken on grill rack; grill 5 minutes on each side or until done. Remove from grill; keep warm. In a large nonstick skillet coated with cooking spray heat 2 tablespoons oil over medium-high heat. Add polenta; cook for 3 minutes on each side or until lightly browned. Remove from pan; set aside and keep warm. Arrange 1 chicken breast half and 3 polenta slices on each of 4 plates. Top each serving with 3/4 cup salsa. Garnish with basil sprigs if desired. Source: ""Dig in the Garden," Cooking Light Special Ed." Copyright: "1999 Recipe for Healthy Living (Cooking Light Special Edition)" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Fresh-from-the-garden ingredients give Chicken With Garden Salsa and Polenta its special flavor. An appetizing meal with garden or supermarket ingredients. Each serving: 638 cals, 12 g fat (17%), 13g fiber. * Exported from MasterCook * Chickpea And Orzo Stuffed Bell Pepper Recipe By :Hanneman 1997 Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Low Fat Pasta Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 red bell peppers for stuffing -- see note 1 cup cooked orzo pasta 1 cup cooked garbanzo beans -- rinsed 3/4 cup Italian stewed tomatoes -- chopped 1 ounce onion -- finely chopped chopped fresh basil -- divided use 1/2 teaspoon olive oil pepper -- to taste 1 small zucchini -- finely grated 1 small carrot -- finely grated 1/4 cup raisins -- optional 2 tablespoons dry bread crumbs or cracker meal balsamic vinegar (optional) Prepare the bell peppers for stuffing: see directions in the notes. Set upright in a small microwave-proof casserole. To cook the orzo, bring 2 quarts water to a boil. Add orzo and cook for 7 to 9 minutes (or as directed). Drain, rinse with cold water, and reserve. Meanwhile, combine the beans, tomatoes, onions, oil and half the basil in a medium-sized saucepan. Bring to a boil; reduce heat and simmer until the onions are tender and sweet. Add pepper to taste. Preheat oven to 400F. Combine the sauce with the cooked orzo, grated zucchini and carrot. Add raisins, if using. Spoon the filling into the bell peppers (some filling may spill over into casserole). Cover; vent cover. Microwave on high for 6 mins, turning the pan twice. Remove pan from microwave. Remove cover. Sprinkle with crumbs and baked in the conventional oven until crumbs are lightly browned and the peppers are heated through. May be served with a splash of balsamic vinegar, fig vinaigrette, or Worcestershire sauce. - - - - - - - - - - - - - - - - - - - Serving Ideas : Light salad of lettuce and fruit, such as canned pears. NOTES : Sweet bell peppers are excellent for stuffing. Cut off the top and spoon out the seeds and the ribs before stuffing. May be frozen for 15-20 minutes, so the vegetables don't tear when stuffing. These peppers are partially cooked in the microwave and finished in the oven. It's been awhile since i made this: all i remember is Bob wanting to add raisins.I didn't write down our reaction on this one. The pepper is softened in the microwave then the peppers are conventional oven-dried Each: 576 cals, 8% cff, 5g fat, 11g fiber. * Exported from MasterCook * Chocolate Cream Raspberry Tart Recipe By :Cooking Light Serving Size : 9 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup Graham Cracker Crumbs 3 Tablespoons Reduced-Calorie Margarine 1 Tablespoon Sugar 1/4 Teaspoon Ground Cinnamon 1 1/2 Teaspoons Unflavored Gelatin 1 Cup 1% Low-Fat Milk -- Divided 1/2 Cup Sugar 2 1/2 Tablespoons Cornstarch 2 Tablespoons Unsweetened Cocoa 1/8 Teaspoon Salt 1/4 Cup Semisweet Chocolate Chips 3/4 Teaspoon Vanilla Extract 1/4 Teaspoon Almond Extract 1 1/2 Cups Cool Whip Lite(r) -- Thawed 3 Cups Fresh Raspberries 1/4 Cup Red Currant Jelly -- Melted Preheat oven to 350F. Combine first 5 ingredients, and stir well. Press mixture into bottom and up the sides of a 9-inch round removable-bottom tart pan. Bake at 350? for 11 minutes; cool on a wire rack. Combine gelatin and 1/4 cup milk in a bowl; set aside. Combine 1/2 cup sugar, cornstarch, cocoa, and salt in a saucepan. Gradually add 3/4 cup milk, stirring with a whisk. Bring to a boil over medium low heat, and cook 1 minute, stirring constantly. Remove from heat; add chocolate chips, stirring until chocolate melts. Stir in extracts. Add chocolate mixture to gelatin mixture (in bowl), stirring until gelatin dissolves. Place bowl over a large ice-filled bowl, stir 10 minutes or until cool; remove from ice-filled bowl. Add whipped topping, stirring gently until well-blended. Spoon evenly into tart shell. Arrange raspberries on top of tart. Gently brush raspberries with melted jelly. Chill 2 hours before serving. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chunky Applesauce (No Added Sugar) Recipe By :Jeanie Johnson of Hemet Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 quarts cored peeled and quartered apples 1/2 cup honey 1 Dash cinnamon 1/4 teaspoon nutmeg 1 teaspoon lemon juice Place apples in a large Dutch oven and pour the honey over them. Cook on low heat for 5 minutes, stirring frequently until juices form. Cover and cook on medium heat until tender, about 15 minutes. Mash apples with a fork or potato masher until desired consistency is reached. Season with additional honey (if desired), cinnamon, nutmeg and lemon juice. Chill. Makes 1 quart. This recipe may be multiplied to a bushel of apples or more. She freezes the apple sauce. It also may be canned and processed in a water bath for 20 minutes. Each 1/2-cup serving: 130 cals, trace fat, 3g fiber. Source: "Riverside Press Enterprise 09/08/1999(Wed)" Yield: "4 cups" From Pat_H - - - - - - - - - - - - - - - - - - - Serving Ideas : Use as a topping for ice cream or pudding NOTES : This applesauce (made without sugar) is almost like eating apple pie. It has been a favorite of her family for years. * Exported from MasterCook * Citrus Grilled Chicken Recipe By :Good Food/Good Health August, 1999 Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup orange juice 1/4 Cup lemon juice 1/4 Cup lime juice 2 Cloves garlic -- minced 1 Teaspoon ground coriander 4 skinless boneless chicken breast halves 4 Medium white potatoes -- cut into 1/4-inch -- slices 2 Medium zucchini -- cut into 1/4-inch -- slices 8 spring onions -- cut into 1/4-inch -- pieces lemon pepper seasoning 2 Teaspoons butter or margarine 4 canned pineapple rings Combine juices, garlic and coriander in shallow glass dish. Add chicken, cover and marinate in refrigerator no more than 2 hours. Layer potatoes, zucchini and onion on 4 sheets of double thick heavy duty foil. Sprinkle with lemon pepper seasoning and dot with, tsp. butter or margarine. Top each packet with a chicken breast and pineapple ring. Spoon several tablespoons of the marinade over each chicken breast. Seal each packet with another sheet of double thick foil. Grill 12 to 15 minutes, then turn and grill an additional 12 to 15 minutes or until chicken is done. Source: "American Institute for Cancer Research" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : When grilling meat, don't allow fat to drip on the coals, since this produces flare-ups that deposit cancer-causing particles right back on your food. It's best to grill lowfat foods, avoid heavily oil-based sauces and basting liquids, and cook over moderate heat. Also, avoid charring your food, and remove any blackened parts from meat before serving. * Exported from MasterCook * Crab Cake Piccata (Pepper-caper-orange Sauce) Recipe By :adapted from Labrousse; Ash. Serving Size : 4 Preparation Time :0:30 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup flour 1/3 cup 1% low-fat milk -- or nfdm, sub. 1 medium egg 1/4 teaspoon fresh thyme -- chopped 1 pinch dried thyme 2 tablespoons green onion and tops -- minced 1 teaspoon fresh parsley -- chopped 3 drops Tabasco sauce -- red salt and pepper **cakes** 6 ounces imitation king crabmeat 1/2 teaspoon double-acting baking powder **sauce** 1/2 cup Mandarin orange liquid -- or fresh orange juice 1/2 cup hot water 1 packet vegetable bouillon -- or less 1 pinch red pepper flakes 1 teaspoon cornstarch 1 teaspoon orange zest 2 teaspoons capers 1/4 cup bell pepper strips -- 3-color oil or spray oil for frying salt and pepper STEP #1 BATTER - In a big bowl, whisk together the flour and the milk until very smooth. Add egg and whisk well. - Add thyme (fresh and dried), green onion, fresh parsley, and Tabasco. Season with a pinch of salt and pepper. Mix well and set aside. NOTE - The crab and the baking powder are added just before frying. STEP #2 - SAUCE INGREDIENTS- Using a Pyrex 2-cup measure, add 1/2 cup juice from Mandarin oranges (or substitute sweet orange juice, or tangerine juice). Add equal 1/2 cup hot water. Add bouillon, red pepper flakes, cornstarch, orange zest or grated orange rind, and capers. STEP #3 - CRAB CAKES - Preheat oven to 300F. - Near the time to cook the cakes, coarsely chop the crabmeat. - Using a non-metal spoon, add the baking powder to the batter; add crab meat. - Heat a skillet large enough to hold 4 cakes to medium-high temperature. Brush the pan with a little extra virgin olive oil - or use spray. - Ladle 4 patties onto the hot pan. Brown gently for about 2 minutes per side; making sure egg is cooked. - Transfer cakes to a plate and keep warm in oven while you make the sauce. STEP # 4 - COOK THE SAUCE - Add a little oil to skillet and soften the bell peppers. Add the sauce ingredients, stirring again to re-dissolve the cornstarch. Cook over medium heat to thicken. Taste. Add salt and pepper, a little more orange juice or zest (to taste). Serve (pour sauce directly on top of cakes). - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crawfish Etouffee Recipe By :adapted Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons butter -- * 1/4 cup chopped green bell pepper 1/4 cup finely chopped celery 1 medium onion -- chopped 1 pound crawfish tail meat black pepper salt white pepper onion salt red pepper hot sauce 1 1/2 tablespoons flour 3/4 cup water 2 cups hot cooked rice * Original was8 tbsp (1 stick) butter Melt butter in a saucepan over medium heat. Add next three ingredients, cooking five minutes or until onions are soft. Add crawfish tail meat and seasonings; cook 5 minutes. Add flour, gradually add water. Simmer for 20 minutes, covered. Serve over rice. >From Marianna_Ballard@taylorbigred.com - - - - - - - - - - - - - - - - - - - NOTES : What I would do is saute the veggies and crawfish in 1/3 cup oil. After they are sauteed, drain them on paper towels to remove excess oil, and then put everything back in the pan. Without the oil you will need to thicken the etouffee differently. Put the water in a shaker jar, add the flour, and shake vigorously. Add to the pan , and cook as in your recipe. If you miss the flavor, melt in 1 TB butter at the end. hope this helps. [From PennyBakes@aol.com] * Exported from MasterCook * Crawfish Etouffee #2 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon butter 1/4 cup chopped green bell pepper 1/4 cup finely chopped celery 1 medium onion -- chopped 1 lb. crawfish tail meat black pepper salt white pepper onion salt red pepper hot sauce -- ** 1 1/2 tablespoons flour 3/4 cup water hot cooked rice * Original was 1/2 cup butter (I used reduced-fat margarine, but it separated and was yucky looking) ** (I'm not sure of exact amounts on these seasonings - I'm doing this off the top of my head) Melt butter in a saucepan over medium heat. Add next three ingredients, cooking five minutes or until onions are soft. Add crawfish tail meat and seasonings; cook 5 minutes. Add flour, gradually add water. Simmer for 20 minutes, covered. Serve over rice. From Marianna_Ballard@taylorbigred.com --- I am wondering if I omitted the butter and sauteed the vegetables in something else if it would compromise the taste? Anyone have any suggestions? They'd be greatly appreciated ! --- I think you're going to be able to adapt this recipe quite well. Usually the difficulty in adapting an etouffee is that it calls for a roux where you melt the butter, stir in the flour, and then cook (stirring constantly) until the mixture is a dark cocoa brown. Then you would add the peppers, onion and celery (known in New Orleans cooking as the trinity), and finally the other ingredients. Since your recipe doesn't involve making a roux, I would say to cut down the butter to a tablespoon or two, and try it out. Enola Prudhomme (Paul's skinny sister), has developed a dry roux which involves browning the flour in the oven to get the same type flavor without the fat. She has a wonderful cookbook called Low Calorie Cajun Cooking. I've adapted an etouffee recipe (with a roux) that I learned at the New Orleans School of Cooking by cutting down the fat in the roux considerably. It still tastes fine. So, all in all, I think your recipe will still be great if you cut way back on the butter. ["Deborah Kirwan" ] - - - - - - - - - - - - - - - - - - -