* Exported from MasterCook * Mexicali Crab Cakes Recipe By :Cooking Light Magazine, August 1997 Serving Size : 5 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 tablespoons stick margarine 1/4 cup finely chopped celery 1/4 cup finely chopped red bell pepper 1 1/2 teaspoons chopped seeded jalapeno pepper 1/4 cup light mayonnaise 1 teaspoon chopped fresh cilantro --or parsley 1 teaspoon dijon mustard 1/2 teaspoon garlic salt 1/4 teaspoon pepper 1 large egg -- lightly beaten 1/2 cup fresh breadcrumbs 1/4 cup chopped green onions 1 pound lump crabmeat -- shell removed 8 3/4 ounces corn, low sodium -- drained 1 cup finely crushed cornflakes cooking spray 1 1/4 cups cocktail sauce --or medium-hot salsa cilantro sprigs -- optional 1. Preheat oven to 450 oF. 2. Melt margarine in a large nonstick skillet over medium heat. Add celery, bell pepper, and jalapeno; saute 3 minutes or until tender. Cool. 3. Combine mayonnaise and the next 5 ingredients (mayonnaise through egg) in a large bowl. Add celery mixture, breadcrumbs, green onions, crabmeat, and corn, and stir well. Divide crabmeat mixture into 10 equal portions, shaping each into a 1/2-inch-thick patty. Dredge patties in cornflakes. 4. Place patties on a baking sheet coated with cooking spray. Bake at 450 oF for 15 minutes; turn patties over, and bake an additional 10 minutes or until golden. Serve crab cakes with cocktail sauce, and garnish with cilantro sprigs, if desired. Yield: 5 servings (serving size: 2 crab cakes and 1/4 cup sauce). Created by: Susan Driscoll, Upper Darby, Pa. CALORIES 308 (30% from fat); FAT 10.2g (sat 1.9g, mono 3.2g, poly 3.6g); PROTEIN 23.2g; CARB 30.9g; FIBER 1.1g; CHOL 139mg; IRON 2.3mg; SODIUM 1634mg; CALCIUM 126mg. Formatted for you by Gail Shermeyer <4paws@netrax.net>. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mexican Butternut Squash Soup Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Mexican & Southwestern Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Teaspoons Olive Oil 2 Cups Butternut Squash -- Peeled And Cubed 2 Cups Chopped Onion 1 Cup Chopped Red Bell Pepper 1 Cup Chopped Celery 1/2 Cup Poblano Peppers -- Seeded And Sliced 1 Teaspoon Dried Oregano 1 Teaspoon Chili Powder 4 Cups Vegetable Broth 15 1/2 Cans Whole Kernel Corn, Frozen -- Thawed 1/4 Cup Fresh Lime Juice Heat oil in a large Dutch oven over medium-high heat. Add squash and next 6 ingredients (squash through chili powder); saute 3 minutes. Add broth and hominy; bring to a boil. Reduce heat; simmer 35 minutes or until vegetables are tender. Stir in lime juice and cilantro. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mexican Soup With Tomato, Onion And Cilantro Recipe By :Martha Rose Shulman Serving Size : 4 Preparation Time :0:15 Categories : Eat-Lf Mailing List Low Fat Mexican & Southwestern Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 quarts defatted chicken broth 2 sprigs fresh spearmint 1 medium white onions -- peeled, finely chopped 1 jalapeno chile pepper -- seeded (optional), finely chopped 1 clove garlic -- peeled, minced 1 pound firm ripe tomatoes -- peeled, seeded, finely chopped 1/2 cup chopped fresh cilantro leaves salt (to taste) 1 small avocado -- pitted, peeled, finely chopped 2 limes -- cut into wedges Combine the broth, mint, onion, garlic and pepper in a soup pot and bring to a boil. Boil for 5 minutes, then add the tomatoes and cilantro. Reduce heat to low; simmer for another 5 minutes. Remove from heat. Add salt to taste. Divide chopped avocado among bowls. Ladle soup over the avocado. Serve with lime wedges. Source: "Light Basics Cookbook (William Morrow, 1999)" S(Collection): "kitpath@earthlink.net " - - - - - - - - - - - - - - - - - - - NOTES : A quick soup gets its flavor kick from cilantro and lime. Each bowl: 162 cals, 30%cff, 8g fat, 4g fiber. * Exported from MasterCook * Middle Eastern Chicken Salad With Bulgur Recipe By :Good Food from AICR (1996) Serving Size : 4 Preparation Time :1:30 Categories : Chicken Eat-Lf Mailing List Grains & Cereals Low Fat Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup bulgur 1 1/2 cups boiling water 2 skinless boneless chicken breast halves -- cooked -- coarsely chopped 2 small cucumbers -- chopped 2 medium tomatoes -- chopped 2 medium carrots -- chopped 1/2 cup chopped fresh parsley **dressing 2 1/2 tablespoons oil 3 tablespoons lemon juice 4 1/2 tablespoons orange juice 4 teaspoons prepared mustard 2 teaspoons sugar Go with the grain and the fiber it provides in a Middle Eastern chicken salad featuring bulgur, whole wheat that has been steamed, dried and cracked for quicker cooking. Mix the cup of bulgur into the boiling water, reduce heat and simmer 15 to 18 minutes. Place the bulgur in a bowl with the chopped meat and vegetables. Make the dressing. Toss the salad well with the dressing. Cover and refrigerate for an hour or more to blend flavors well. The American Institute for Cancer Research. Column in syndication. Reprinted by Riverside Press Enterprise 19 Se 96; MasterCook edition by patH. [360 cals, 13.5g fat/mc] From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Leftover chicken and rice or grain always seems to go well together. Here is a Middle Eastern style salad. recipe from the AICR. * Exported from MasterCook * Midweek Tofu Stir-fry With Orange Ginger Sauce Recipe By :Desperation dinners Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Rice Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup long-grain rice 1/2 cup orange juice 1/4 cup low sodium soy sauce 2 teaspoons minced ginger 2 teaspoons minced garlic 12 ounces extra-firm tofu (or 1-pkg) 1 tablespoon peanut oil or vegetable oil 1 large onion -- sliced (1 cup) 10 baby carrots -- already-peeled 1 medium red bell pepper -- preferred OR -- 1 cup bell pepper strips -- thawed -- 8 ounces frozen snow peas Bring 2 cups water to a boil in a 2-quart saucepan. Meanwhile, begin making marinade. When water boils, add the rice, cover the pan, reduce heat to low and cook 17 minutes. Make a marinade by pouring orange juice, soy sauce, ginger and garlic into a 2-cup measure. Whisk well to combine. Drain the tofu, cut it into bite-size cubes and place it in a 1-quart or larger bowl. Pour the marinade over the tofu. Set aside. Heat oil on medium in an extra-deep, nonstick skillet. Peel onion and cut it in half. Cut each half into crescent-shaped slices, adding them to the skillet as you cut. Stir from time to time. Cut the carrots at a 45-degree angle into quill-shaped slices about 1/4-inch thick. Add them to the skillet and increase heat to medium-high. Rinse and seed bell pepper. Cut it into 1/4-inch-wide strips. Add them to the pan. Stir and cook about 2 minutes. Add the snow peas. Stir and toss until they are hot, about 2 minutes. Add the tofu and the marinade to the skillet. Stir gently to mix well and to heat the tofu through. (Do not overmix or the tofu will begin to fall apart.) Remove from the heat. Serve at once over hot rice. Pass additional soy sauce at the table, if desired. Note: Extra-firm tofu is preferred for this recipe. Firm can be used but will not hold its shape as well. Per serving: 364 calories (20 percent from fat), 8 grams fat (1 gram saturated), no cholesterol, 15 grams protein, 59 grams carbohydrates, 4 grams dietary fiber, 625 milligrams sodium. Source: "Beverly Mills and Alicia Ross Sep 99" S(Collection): "kitpath@earthlink.net" Start to Finish Time: "0:20" - - - - - - - - - - - - - - - - - - - NOTES : Time savers: bottled minced ginger and garlic; peeled "baby" carrots; pepper strips. * Exported from MasterCook * Millet Mock Meatballs With Marinara Sauce, California Mama's Recipe By :Vegetarian Times Magazine, May 1997, page 29 Serving Size : 7 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Low Fat Rave Reviews Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups cooked millet -- (see note) 1/4 cup yellow onion -- minced 1/2 cup button mushrooms -- minced 1 large egg -- beaten 1 egg white -- beaten 1/2 teaspoon garlic powder 3 teaspoons dried parsley 1/2 teaspoon ground black pepper 1/2 cup dry bread crumbs -- (or more if needed) 6 cups prepared marinara sauce Combine all ingredients, except bread crumbs and sauce, in mixing bowl. Stirring constantly, add bread crumbs until mixture is firm enough to form into balls. Using wet hands, shape mixture into balls, using about 1 1/2 tablespoons mixture per ball. Balls can be frozen at this point or simmered in sauce for 30 minutes. Alternatively, balls can be baked in oven on lightly oiled baking sheet at 325 degrees for 30 minutes then served with warm sauce. Makes about 20 to 22 meatless balls or about 7 servings of 3 balls each with 1/2 cup sauce. NOTE: To cook millet, bring 1 cup millet and 2 1/2 cups water to a boil. Cover with a tight-fitting lid and reduce heat to medium. Cook 15 minutes. Remove from heat and let sit uncovered for 20 minutes. Yields about 3 cups. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : This version uses millet, a golden grain that's increasingly popular on menus sporting California cuisine. --- I was home all day today while my new carpeting was being installed. It turned into a cooking & baking marathon. I tried the Millet Meatballs recipe that was sent in by ellen@BRAKES.ELEKTA.COM, and they were very good. I made half the recipe and was able to come out with 7 patties that I baked in the oven. I served them with the Chicken with Peaches & Onions recipe that kitpath@earthlink.net sent in to the list. We had the Pumpkin Angel Food Cake for dessert. I hope my DH doesn't expect me to stay home and cook like this again soon. [Penchard@aol.com] * Exported from MasterCook * Millet Patties Recipe By :Rosemary Stanton Serving Size : 6 Preparation Time :0:15 Categories : Burgers & Loaves Eat-Lf Mailing List Grains & Cereals Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup millet 2 1/2 cups water 1 cup mashed pumpkin or mashed potato 1/2 cup rolled oats 1/2 cup sliced shallots 1 egg -- beaten 2 teaspoons grainy mustard *SAUCE: 1 cup yogurt 2 teaspoons grainy mustard 1 tablespoon chopped fresh mint 1 Put millet and water into saucepan. Bring to the boil, cover and simmer over very low heat for 35 minutes. Note: Millet will absorb water and become sticky. 2 Add remaining ingredients to millet. Mix well and form six patties. Cook in a non-stick skillet for 10 minutes or until brown on both sides. 3 Combine sauce ingredients and mix thoroughly. Author estimates each pattie: 155 cals, 4g fat, 3g fiber Description: ""Veggie Burger" made with millet and Squash, oats and shallot." Source: "Healthy Cooking" Copyright: "1993 Rosemary Stanton (Murdock), Healthy Cooking." Start to Finish Time: "1:00" From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Millet Pie Crust Recipe By :American Macrobiotic Cuisine, Meredith McCarty 1996 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Low Fat Pies, Crusts & Pastry Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup millet 1 1/2 cups water 1/8 teaspoon sea salt To prepare crust: Boil rinsed millet in salted water for 1/2 hour. Press hot millet into oiled pie plate. Bake 20 minutes at 350F. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Here's a recipe that would be a great lowfat crust for almost any savory pie. I think it would be great with a quiche-like filling or a creamed vegetable filling. The American Macrobiotic Cuisine recommends filling the crust with a vegetable puree that has been mixed with a "gel-er" such as agar flakes or gelatin. * Exported from MasterCook * Millet Porridge Recipe By :With The Grain, Raymond Sokolov, pg 218 Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Grains & Cereals Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -------- ------------ -------------------------------- 2 1/2 cups Water 1 1/2 Tsp Salt -- *Note 1 cup Millet *NOTE: Original recipe used 1 T salt. Bring the water to a full rolling boil in a heavy 2 qt saucepan. Add the salt. Stir in the millet, return to the boil, lower the heat, cover, and simmer for 25 minutes or until soft. Let stand 10 minutes off the heat, covered, until the water has been completely absorbed. Makes about 4 Cups. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : This method will produce a luxuriously smooth breakfast cereal on the order of Cream of Rice, but with a bit more grain feeling to it. Add the usual breakfast cereal flavorings: milk, sugar, syrup, brown sugar, jam or honey. Use this as a base, and make it either sweet or savory. I've seen recipes that add lightly cooked vegetables and miso to turn this into a sort of stew, rather than a breakfast cereal. * Exported from MasterCook * Millet Watercress Salad With Gingered Poppy Seed Dressing Recipe By :Adapted from The Splendid Grain, Rebecca Wood Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Low Fat Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- *FOR MILLET: 1 cup millet 2 cups stock or water 1 tablespoon clarified butter or oil 1 pinch sea salt 1 tablespoon chopped fresh herb of choice 1/2 teaspoon ground cumin or coriander *FOR DRESSING: 1/3 cup extra-virgin olive oil 3 tablespoons fresh lemon juice 1/4 cup poppy seeds 2 cloves garlic -- minced 1 tablespoon soy sauce 1 teaspoon ginger juice -- see tips 1/2 teaspoon sea salt 1/4 teaspoon freshly ground pepper *FOR SALAD: 3 cups chopped watercress 1/4 cup diced orange bell pepper 1/4 cup diced red bell pepper 1/4 cup chopped chives Red leaf lettuce To cook millet: Put millet in a saucepan or wok over high heat. Toast, stirring constantly, about 4 minutes or until aromatic. Immediately pour into a bowl; fill with cold water and scrub grains lightly between the palms of your hands for 5 seconds or so. Pour into a fine-mesh strainer and rinse under running water for 1 minute or until the water runs clear. Bring stock to a boil in a medium saucepan. Add the millet, butter, salt, herb and cumin. Lower heat; cover and simmer for about 20 minutes, or until all the liquid is absorbed. Turn off heat and let stand, covered, for 5 minutes. To prepare dressing: Combine oil, lemon juice, poppy seeds, garlic, soy, ginger juice, salt and pepper in a plastic or glass container with a lid. Tightly cover; shake to combine. To assemble salad: Toss together millet, watercress, orange and red bell peppers and chives. Let stand for 5 minutes at room temperature. Serve on lettuce-lined plates. Each: 296 Calories; 18g Total Fat; (54% cff); 4g fiber. S(Collection): "St Louis Post-Dispatch (postnet.com) on 16 Aug 1999" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : One large bunch of watercress is enough for this colorful salad, which could become a main dish by adding grilled chicken or tuna. TIPS: To make ginger juice, use a small-hole grater (like a cheese shredder, not the kind with prongs that stick out) and grate 1 to 2 tablespoons of fresh ginger. Press portions of grated ginger between two nested spoons to extract the juice. This salad has instructions on how to toast the millet - etc. The salad is a nice idea - but you may want to substitute a low or no fat dressing. Caution! this dressing has 18g fat. * Exported from MasterCook * Moroccan Lamb Chops Recipe By :Cooking Light Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Teaspoon Ground Cumin 1 Teaspoon Hungarian Sweet Paprika 1 Teaspoon Ground Coriander 1/2 Teaspoon Salt 1/4 Teaspoon Ground Cloves 1/4 Teaspoon Ground Red Pepper 2 French Cut Lean Racks Of Lamb -- 8 Ribs Each Vegetable Cooking Spray 4 Cups Cooked Couscous Preheat oven to 425F. Combine the cumin and next 5 ingredients (cumin through red pepper) in a small bowl; stir well. Rub lamb with spice mixture, and let stand 5 minutes. Place lamb on a broiler pan coated with cooking spray. Bake at 425F for 25 minutes or until desired doneness. Let lamb stand 10 minutes before slicing. Serve with couscous. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Moroccan Sweet Potatoes And Vegetables Recipe By :Joan Nathan, The Jewish Holiday Kitchen, p104-105 Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Holidays & Gifts Jewish Legumes Low Fat Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 large onions -- sliced thickly 2 tablespoons oil 1/3 cup chickpeas -- dried soaked in water overnight 1 pound acorn squash -- peeled OR pumpkin OR carrots -- peeled 1 sweet potato -- up to 2 OR yam 1/4 cup raisins -- up to 1/3 cup 1/4 cup sugar 2 teaspoons cinnamon 1. Preheat oven to 400 F. 2. Saute the onions in the oil until golden. 3. Place the chick peas and onions in the bottom of a greased oblong casserole. Cover with the remaining vegetables. Sprinkle with the sugar and cinnamon, and add a little oil if desired. 4. Bake for 25 minutes or until well browned. Serve with couscous or a simple roast. Serves 10-12. Parve. Each of 12 servings contains: 108 Calories 2.8 g fat 20.1 g carbohydrate 2.5 g fibre 21.8 % calories from fat From "Ellen Pickett" NOTES: Hi. I did make the recipe, and my results were mixed. The flavours were good, but the recipe itself gave me a few problems. Actually, I made roughly half the recipe, since I didn't need 12 servings, and since this was an experiment. I decided to save time by using canned chickpeas instead of soaking them to cook from scratch. I used a 19-fl-ounce can, even though this was probably much more than needed. I like recooked chickpeas, so the more the better in my opinion. One of the comments I had made in the recipe notes was that there was no indication given in the recipe about cutting any vegetable other than the onion. I assumed that the carrots should be sliced, and that the sweet potatoes should be cut into fairly small chunks -- to speed their cooking. I noticed as I mixed the ingredients that the only liquid to be added was oil, and that was optional. I just sprayed a bit of canola oil on top of the mixture after sprinkling on the cinnamon. The carrots were still rock hard after the sweet potato chunks softened, so, at my husband's suggestion, I poured in some water and covered the baking dish with foil, then continued heating this for at least 15 or 20 minutes until the carrots were finally fork-tender. The next time I make this, I will steam the carrots a few minutes before mixing them with the sweet potatoes and dried fruit, and I will pour in some water. I might even cover the dish for the first half of the cooking time. On another note, I decided to eliminate the sugar entirely, since it's not intended to be part of my diet. My family agreed with me that the mixture was sweet enough without added sugar -- but would sugar have helped cook the carrots faster? Also, I substituted pitted prunes for the raisins, since I tend to associate prunes with tsimmes. --- If you want to have a nice roasted flavor, it is probably better not to cover the pan. If you do cover, you will probably get the more traditional tzimmes flavor that is boiled or steamed. I've attached my recipe for roasted tzimmes - I like both the boiled/steamed version and the roasted, but without any meat in it, the roasted has more flavor. It's not surprising that the carrots were very hard - they need about 45 minutes to cook through when using an open pan. Leaving out the sugar should have made the vegetables softer - sugar tends to toughen cellulose - that's why it's better to make applesauce without sugar (or little) and then add it after the apples are already cooked. What I suggest doing is cooking the carrots for 20-25 minutes first, and then adding the quicker, cooking ingredients. Unless you want the sweet potatoes to be mushy, they should not be cut in very small pieces. Either way is fine - it just depends on what you want. i tend to like the vegetables a little firmer, so that they hold their shape, but I have made tzimmes where everything is a big mush, and lots of people prefer it that way. At any rate, here is my recipe. Sorry I didn't send it before Rosh Hashanah, but I actually made it for the first time this holiday (usually my mother-in-law makes one with brisket in it_) By the way, I would not cut out the oil if you are trying to have that roasted flavor. If you look at the fat content per serving it is very low, and the oil really aids in the browning process and keeps things from getting dry. The soy sauce is added to give the tzimmes a "meaty" taste. [PennyBakes@aol.com ] - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve on Rosh Hashanah NOTES : The recipe does not indicate whether the vegetables, other than the onions, are to be cut in any way before cooking. I think I will include this, using carrots since the acorn squash isn't yet available at the farmers' market where we usually buy produce. I'll bake this while the honey-lemon-chicken (high-fat) is roasting in the oven, at whatever temperature the chicken requires. * Exported from MasterCook * New Orleans Style Barbecued Shrimp With Cane Syrup Glaze Recipe By :Cooking Light Serving Size : 8 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds shrimp (48 extra-large) 1 cup water 1/2 cup sliced green onions 1/2 cup golden cane syrup (such as Lyle's Golden Syrup) 2 tablespoons butter or stick margarine 1 tablespoon hot sauce 1 tablespoon Worcestershire sauce 2 teaspoons paprika 2 teaspoons dried thyme 2 teaspoons dried oregano 1 teaspoon ground red pepper -- may be doubled 1/2 teaspoon salt 1/2 teaspoon black pepper 6 garlic cloves -- minced 2 bay leaves Cooking spray 1 Peel and devein shrimp, reserving shells; cover and chill shrimp. Combine reserved shrimp shells and water in a medium saucepan. Bring to a boil; reduce heat and simmer 10 minutes, stirring occasionally. Strain broth through a sieve into a large bowl; discard shells. 2 Combine reserved broth, onions, and the next 12 ingredients in a large saucepan. Bring to a boil; reduce heat, and simmer 10 minutes. Cool to room temperature. Combine shrimp and syrup mixture in a dish; cover and marinate in refrigerator 1 hour. 3 Prepare grill. 4 Remove shrimp from dish, reserving marinade. Place reserved marinade in a small saucepan; bring to a boil. Cook 1 minute; remove from heat. 5 Thread 6 shrimp onto each of 8, 12-inch skewers. Place kebabs on a grill rack coated with cooking spray, and grill for 6 minutes, turning once. Serve with reserved marinade, if desired. EACH KEBAB: 225 calories, 5g fat, 1g fiber Source: ""Blaze of Glory" by Steven Raichlen (Press 9/5/99)" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Dark cane syrup, such as Steen's may be substituted for golden cane syrup. * Exported from MasterCook * Noodle Kugel #3 Recipe By :PennyBakes@aol.com Serving Size : 12 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Holidays & Gifts Jewish Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound egg noodles, yolk-free -- (wide) 1 Teaspoon melted butter -- or oil 2 Large eggs 1/2 Cup egg beaters(r) 99% egg substitute 1 Cup sugar 1 Pint light sour cream 1 Teaspoon vanilla 1/2 Teaspoon cinnamon 1 Cup raisins 3 Medium apples -- peeled, cored and diced 1 Small Can crushed pineapple -- options 1 Medium lemon 1/2 Cup bread crumbs -- unflavored Heat oven to 350 degrees with shelf in the middle of the oven. Cook noodles using least time. Transfer to buttered 9x12" glass dish. Add the melted butter to the noodles to keep them from sticking. Whisk the eggs and egg substitute, just to blend. Whisk in sugar. Whisk in sour cream ,vanilla and cinnamon. Pour over noodles and toss to combine. Add raisins, apples, and pineapple,. Sprinkle breadcrumbs on top and spray with cooking spray (or dot very lightly with butter). Bake uncovered for 1 hour. Cool until barely warm before serving. Serves 12-15 copyright protected ,1999 Penny Eisenberg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oatmeal, Almond, Pear And Plum Crisp Recipe By :Bon Appetit Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup quick-cooking oats 1/2 Cup golden brown sugar -- (packed) 3 Tablespoons all-purpose flour 2 Tablespoons vegetable oil 2 Tablespoons sliced almonds FILLING 18 Ounces pears (3 medium) -- peeled, cored, thinly sliced 10 Ounces plums (3 medium) -- halved, pitted, thinly sliced 2 Tablespoons sugar 1 Tablespoon fresh lemon juice 1 Pinch ground nutmeg Nonfat frozen yogurt (optional) Preheat oven to 350F. Mix first 3 ingredients in bowl. Add oil; mix with fork until coarse crumbs form. Mix in almonds. Combine fruit in 10-inch-diameter glass pie dish. Sprinkle sugar, lemon juice and nutmeg over. Sprinkle with oats. Bake until fruit is tender and topping is golden brown, about 35 minutes. Cool 10 minutes. Serve with frozen yogurt. Source: "Cooking for Health Sep 1999" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Studies from Northwestern University and the University of Kentucky indicate that fiber-rich bran from oatmeal can actually reduce cholesterol levels in the blood. BA Est: calories, 248; total fat, 6 g. MC Est: 231 cals, 27% cff, 7g fat, 4g fiber. * Exported from MasterCook * Orange Chicken Risotto With Artichokes Recipe By :Linda Stradley & Andra Cook Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 cup arborio rice -- or medium-grain white rice 3 cups chicken broth 4 skinless boneless chicken breast halves 3 tablespoons butter -- optional 1/2 pound sliced fresh mushrooms 1/2 cup orange juice 1 tablespoon drained capers 1 cup drained artichoke hearts -- cut into bite-sized -- pieces Salt and pepper -- to taste 1/4 cup freshly grated parmesan cheese In a large paella pan or a large frying pan over medium-high heat, heat olive oil. Add rice; stir 1 minute. Add chicken broth; reduce heat to medium-low and simmer, stirring frequently, 20 minutes or until rice is just tender but still firm to bite and mixture is creamy. Cut chicken into bite-sized pieces. In a large frying pan over medium heat, melt butter. Add chicken and mushrooms; saute until chicken is fully cooked and tender. Remove chicken and mushrooms with a slotted spoon to a plate; set aside. Increase heat to high; add orange juice to frying pan. Simmer until liquid is reduced to approximately 1/2 cup. Add capers and simmer 1 to 2 minutes. Add artichoke hearts, chicken and mushroom mixture, salt, and pepper; stir and simmer until thoroughly heated. Remove from heat and pour over cooked rice; stir just until blended. Sprinkle with parmesan cheese and serve immediately. Without butter: 427 cals, 17% cff; 8g fat, 3g fiber. With butter: 504cals, 30% cff, 16g fat, 3g fiber Source: "What's Cooking America (BookPartners, Inc.)" S(Collection): "Peggy Trowbridge (home cooking @About.com) on Aug 23, 1999" From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Outrageous Muffins Recipe By :Bob's Red MIll Natural Foods Serving Size : 12 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup defatted soy flour 1/3 cup brown sugar 1/3 cup cornmeal 1 cup flour, whole-grain wheat -- OR triticale 1/4 cup wheat germ 3/4 teaspoon salt 1 cup almonds -- ground 1 teaspoon baking soda 2 large eggs -- beaten 1 cup nonfat plain yogurt 1 teaspoon vanilla 1/3 cup oil zest of 1 large orange 1/2 cup raisins -- OR currants 1/2 cup dried apricots -- diced Mix dry ingredients and dried fruit together in a large bowl. Combine wet ingredients and stir into dry ingredients just until moistened. Batter should be lumpy. Fill oiled or paper-lined muffin tins 2/3 full. Bake in preheated 350F oven for 25 minutes. Makes 12 muffins. From KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta With Fresh Tomato Sauce, Basil And Cheese Recipe By :The Toronto Star, September 15, '99 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds ripe tomatoes -- about 5-6 large 1/4 cup olive oil 4 cloves garlic -- finely chopped 1 pinch hot red chili flakes 1 teaspoon salt 1/4 teaspoon pepper 1 pound penne -- or any tubular pasta -- 1 tbsp butter -- (optional) 1/2 cup grated Parmesan cheese 3 tablespoons shredded basil Bring a large pot of water to a boil for pasta. Cut cross in the end of each tomato. Add to pot of boiling water and remove after 25 seconds. Cool tomatoes under cold running water and peel. Core, halve, seed and chop tomatoes. Heat oil in large, deep skillet over Medium heat. Add garlic and chili flakes and cook gently a few minutes until very tender. Add. tomatoes and cook 10 minutes. Season with salt and pepper. Cook pasta in boiling water about 8-10 minutes until tender. Add to sauce in pan. Add 1/2 cup pasta cooking liquid and cook until pasta absorbs almost all the liquid in the pan. Toss with butter, if using, cheese and basil. Serves 4-6. The Toronto Star, September 15, '99 Quick Cuisine by Bonnie Stern MC formatting by bobbi744@acd.net From Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta With Gremolata Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup Finely Chopped Fresh Parsley 1/2 Teaspoon Grated Lemon Rind 2 Large Garlic Cloves -- Minced 1 Tablespoon Olive Oil -- Divided 14 1/2 Ounces Plum Tomatoes -- Undrained And Choppe 1 Tablespoon Chopped Fresh Basil 3 Cups Hot Cooked Penne Pasta Parsley Sprigs -- Optional Combine first 3 ingredients; stir well, and set aside. Heat 1 1/2 teaspoons olive oil in a medium skillet over medium heat. Add tomatoes; bring to a boil, and cook 10 minutes. Remove from heat, and stir in basil. Combine 1 1/2 teaspoons olive oil and pasta in a large bowl, and toss well. Add parsley mixture and tomato mixture, tossing gently to coat. Serve warm. Garnish with parsley sprigs, if desired. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta With Shrimp, Zucchini And Sun Dried Tomatoes Recipe By :Shepherd's Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound raw shrimp -- shelled and deveined 3/4 Teaspoon red pepper flakes 1 Tablespoon finely chopped fresh chives 1 1/2 Tablespoons fresh lemon juice salt and freshly ground pepper -- to taste 1 1/2 Tablespoons olive oil 2 Cloves garlic -- minced 1/2 Small onion -- chopped 2 Medium zucchini -- cut into julienned strips 1 Medium yellow summer squash -- cut into julienned strips 2 Tablespoons sun-dried tomatoes -- finely chopped 1/2 Pound fettuccine noodles 4 Tablespoons prepared pesto -- or more to taste **GARNISH** chopped basil freshly grated Parmesan cheese Toss shrimp with red pepper flakes, chives, lemon juice, and salt and pepper to taste. Set aside. In a large skillet, heat olive oil, add garlic and onion, and saute until onion is translucent, about 3 to 5 minutes. Add zucchini, yellow squashes, and dried tomatoes and stir-fly for 2 minutes. Add shrimp mixture and quickly stir-fry just until shrimp are no longer pink. Keep warm. Bring a large pot of lightly salted water to boil for the pasta and cook pasta according to package directions. Drain. Return to pot and toss with pesto sauce. Serve plates of pasta with shrimp and zucchini mixture on top. Sprinkle generously with chopped basil and Parmesan cheese. Calories: 485, 15g fat, (28%) 4g fiber. Copyright: "1995 Renee Shepherd, Fran Raboff (Ten Speed) More Recipes from a Kitchen Garden" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Colorful, quick and festive, this zesty dish's aroma will make everyone's mouth water. This recipe is a bit rich with oil so we'd tinker with it. This dish reminds me of one Bob and I had at Cucina Cucina. That dish was cheese filled raviolis with 2 sauces: marinara and sundried tomatoes, 1/4-inch wide strips of zucchini and mushroom - oil and garlic, salt and pepper. rave It too had too much oil to be pleasant. I tilted the plate. Anyway - the sundried tomatoes and zucchini make a great pair! -pat * Exported from MasterCook * Pear Millet Muffins Recipe By :Healthy America Cookbook by Mimi Rippee Serving Size : 18 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Fruit Grains & Cereals Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 eggs -- lightly beaten 2 cups unfiltered organic apple juice 1/4 cup canola oil 1/2 cup turbinado sugar 1/2 cup raw millet 1 tablespoon ground cinnamon 1/2 teaspoon ground nutmeg 2 medium pears -- finely chopped 3 1/3 cups whole wheat pastry flour 2 teaspoons baking powder Preheat oven to 375F. Measure everything and proceed. In a large bowl, mix together the eggs, juice, oil and sugar. Stir in the millet, spices and pears. Gently stir in the flour and baking powder. Stir just until combined; batter should be fairly thick. Fill greased muffin tins 3/4 full. Bake for 15-17 minutes. Let muffins cool slightly, then remove from tins and place on a rack. Source: "www.akins.com/recipes.htm" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : The book, Healthy America, is an introductory cookbook offering healthier versions of traditional, American recipes for everyday family meals. Each serving: 176 cals, 4g fat (21%), 4g fiber. * Exported from MasterCook * Penne With Triple Tomato Pesto Recipe By :Hanneman Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon olive oil 2 tablespoons minced onion 1/2 teaspoon minced garlic 2 cans whole-tomatoes with juice -- quartered (8 oz ea) 2 plum tomatoes -- cut into 1/2-in chunks 2 tablespoons coarsely chopped soft sun-dried tomatoes -- see notes 1/4 teaspoon ground black pepper 1/4 teaspoon sugar -- or equivalent 2 tablespoons minced fresh parsley 4 teaspoons minced fresh basil or chives TO COMPLETE THE DISH: 6 ounces penne pasta grated Parmesan cheese -- optional garnish basil leaves -- optional garnish Bring a medium-size saucepan of water to boil over high heat. To make the pesto, heat the olive oil in a medium-size skillet over medium heat. Add the onion; cook, stirring for 1 minute. Add the garlic; cook 30 seconds longer, stirring to prevent browning. Stir in the canned tomatoes with juice, plum tomatoes, and sun-dried tomatoes. Stir to break up any large pieces. Add basil, pepper and sugar. Cook over medium -low heat, uncovered, for about 10 minutes, stirring occasionally. Add parsley and basil or herb of choice during the last minute or two of cooking to warm. Taste; adjust seasonings. While the sauce is simmering, add the pasta to the saucepan of boiling water. Reduce the heat to medium-high and cook until al dente, 10 to 12 minutes. When pasta is done, drain well. Pour it into the skillet and toss with the pesto. Taste; adjust seasonings. Spoon into a low-sided bowl; garnish. VARIATIONS: *Saute 4 tbs. minced red bell pepper with the onion and garlic. *Herbal choices: oregano or thyme. *Add a dash of nutmeg. *Add up to 1-cup cooked chicken breast meat. Add 1/2 cup each cooked navy beans and cooked cross-cut green beans. Source: "1994: The 15-minutes single gourmet, Paulette Mitchell" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Use marinated sun dried tomatoes or juice dried tomatoes in juice or water until pliable. Coarsely chop. [With dry-packed sun dried tomatoes 397 cals, 7% cff, 3g fat, 7g fiber.] Recipe was rescaled. We could add beans to this or serve with a three bean salad. * Exported from MasterCook * Peperonata Recipe By :The Toronto Star, Sept. 15, '99 Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Italian Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon butter -- * 1 tablespoon olive oil -- ** 1 onion -- sliced 8 bell peppers -- * see below 2 pounds tomatoes -- blanched/peeled -- (about 4 cups) 1 teaspoon red wine vinegar 1 teaspoon salt 1/4 teaspoon freshly ground black pepper * Original was 2 tbsp butter ** Original was 2 tbsp oil In a stainless steel saucepan or Dutch oven, heat butter and oil over medium-high heat. Add onions and cook about 5 minutes until softened and beginning to brown. Add peppers; cook, stirring about 10 minutes until softened and lightly browned. Stir in tomatoes, vinegar, salt and pepper. Cook, covered, another 5 minutes. Uncover and continue cooking on High heat, stirring frequently until almost all liquid has boiled away, about 5 minutes. Serve hot or cover and refrigerate to serve cold later. Makes about 3 cups. The Toronto Star, Sept. 15, '99 MC formatting by bobbi744@acd.net From Roberta Banghart - - - - - - - - - - - - - - - - - - - NOTES : * Use a mixture of red, green, yellow and orange peppers, sliced into thin strips. The original Italian stew calls for red and green peppers, but adding other colors adds extra vibrance to this dish. Traditionally it is served hot as a vegetable side dish as a topping for rice or pasta or as a sauce for meat. * Exported from MasterCook * Pickled Chilies Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- chile peppers The easiest way to pickle chilies is to slit them, remove the seeds and pack them in sterilized jars with spiced vinegar to cover. Another way is to cut off the tops, leaving the cores and seeds intact, then slice the chilies in half horizontally. Blanch them in a 50:50 mixture of white vinegar and water and a little salt. Let cool, then pack into sterilized jars, tucking whole peeled garlic cloves between the layers. Fill the jars with olive oil, close, tightly and let steep for at least 2 weeks before using. Pack chilies in sterilized jar and pour sherry over them to cover. Close tightly and store in a cool, dark place. You can use both the chilies and the sherry for flavoring. Always keep the chilies covered. Source: "Lorenz Books: Chilies: a book of recipes" Serving Ideas : Toss this pickled garlic into spaghetti sauce, serve it in sandwiches, use as an antipasto or as a garnish for salads. - - - - - - - - - - - - - - - - - - - NOTES : Here are a few ways of dealing with an excess of fresh chilies. the chilies can be frozen. blanch then first if you won't be using them within say 30 days. not sure of the timing. They can be dried: sun-dried or in a dehydrator. Personal experience with freezing and with sherry. I always blanch first. even when the directions don't mention it. * Exported from MasterCook * Pilaris Baby Lima Bean Casserole Recipe By :Ruth Van Waerebeek-Gonzalez Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Legumes Low Fat Vegan Vegetables Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds fresh baby lima beans in the pod -- OR 3 cups shelled lima beans 3 tablespoons vegetable oil -- divided 1 large ripe tomato -- OR 3/4 c peeled seeded chopped tomato -- and drained 3 large fresh basil leaves -- chopped 4 cups defatted chicken broth -- or less as needed 1/2 pound pumpkin-squash -- 1/4-inch cubes Salt -- to taste 1 1/2 cups corn kernels 1/2 red bell pepper -- very finely diced 1 tablespoon finely minced fresh basil Shell the lima beans, rinse, and drain. Heat 1 tablespoon of the oil in a Dutch oven over medium heat. Add the tomato and chopped basil; cook 3 minutes. Add the beans and add enough chicken broth to cover by 1 inch. Bring to a boil, reduce the heat to low, and simmer covered, 20 minutes. Add the pumpkin; simmer until the beans are very tender but still holding their shape, 20 to 30 minutes. (Cooking times will vary according to age and size of beans.) Season generously with salt. Meanwhile, puree the corn with a generous cup of the bean cooking liquid in a blender or food processor. Press the puree through a sieve; only the milky part will be used. Discard the solids. Stir the corn milk into the beans, and cook, stirring with a wooden spoon, until thickened, 3 to 4 minutes. Taste, and adjust the seasoning. Heat the remaining 2 tablespoons of oil in a small pan over medium heat. Add the bell pepper, and saute until tender, about 3 minutes. Season with salt. Ladle the lima beans into individual earthenware bowls, and top with the bell pepper oil and a sprinkle of minced basil. Serve with crusty bread. Est: 697 cals, 14% cff (12g fat, 34g fiber) Description: "Porotos Granados de la Senora Pilar: pureed corn and milk thicken this soft-bean dish of limas, tomatoes and basil. Garnished with red-bell pepper oil." Cuisine: "Chilean" Source: "Chilean Kitchen" Copyright: "1999 Ruth Van Waerebeek-Gonzalez (Penguin): The Chilean Kitchen, Authentic, homestyle foods, regional wines, and culinary traditions of Chile." From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : From the author: There are many tasty variations of this wonderful fresh bean dish; many involve bacon and lots of onions. Pilar's recipe, unos porotos a chuparse los dedos ("some beans to lick your fingers"), omits those two ingredients. The dish is softer and more delicate. *TIP: You can use any fresh shelling beans, but the tender lima beans that come to market in the United States in late spring make this dish a real treat when served a side dish with a roasted leg of lamb, Chilean style. lima beans - chilean style - are similar to our baked beans. These are cooked until soft with tomato and basil. Corn kernels are pureed, mixed with milk, and used to thicken the pot liquid. Suggested garnish is a sweet pepper oil. Serve as beans, with bread. (Or use as a side dish.) * Exported from MasterCook * Porcini Mushroom Stroganoff Recipe By :The Vegan Gourmet, Susann Geiskopf-Hadler and Mindy Toomay Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 ounce dried porcini mushrooms 1 pound button mushrooms -- thinly sliced 1 tablespoon olive oil 1 small yellow onion -- chopped 2 cloves garlic -- minced 12 ounces fettuccine 2 tablespoons unbleached flour 2 tablespoons dry white wine 1 tablespoon tomato paste 3/4 cup plain soy milk Pour 1 cup very hot water over porcini mushrooms; cover and steep for 30 minutes. Saute onion and garlic in oil over medium heat for about 1 minute. Then add the button mushrooms. Cover and saute for 20 minutes, stirring occasionally, until the mushrooms release their own liquid. Preheat the oven to 350F. Remove the porcinis from the soaking liquid; strain liquid through a coffee filter and set aside. Chop the porcinis and add them to the skillet. Stir, and continue to cook, uncovered, over medium heat for 5 minutes. Cook the pasta until al dente while you finish the sauce. Place 1/4 cup of the reserved soaking liquid in a small jar with a tight-fitting lid. Add the flour and shake to dissolve. Stir this into the skillet along with the remaining mushroom liquid, wine and tomato paste. Continue to cook until the sauce thickens, stirring frequently, about 5 minutes. Stir in the soy milk and continue to cook for another minute or two. Drain the pasta and transfer it to a warmed serving bowl. Spoon the mushroom mixture over the top and serve immediately. >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato, Corn And Red Pepper Hash Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound Yukon Gold potatoes -- or red potatoes 1 1/2 Teaspoons olive oil -- divided 1 Cup chopped onion 1 Cup corn kernels 7 Ounces roasted red bell peppers -- chopped (1 cup) 1 Teaspoon ground cumin 1 Dash ground red pepper 2 Tablespoons chopped unsalted pumpkinseed kernels or pine nuts -- toasted 3 Tablespoons chopped fresh parsley 1/2 Teaspoon salt 1/4 Teaspoon black pepper 1. Place potatoes in a large Dutch oven, and cover with water; bring to a boil. Reduce heat, and simmer 30 minutes or until tender; drain. Let cool; peel potatoes, and cut into, 1-inch cubes. 2. Heat 1/2 teaspoon olive oil in a large nonstick skillet over medium-high heat. Add onion; saute 5 minutes. Add corn; sauteed 3 minutes. Stir in roasted peppers, cumin, and ground red pepper. Spoon mixture into a bowl; set aside. 3. Heat, teaspoon olive oil in skillet over medium-high heat. Add half of potato cubes, and cook 5 minutes or until lightly browned, stirring once (frequent stirring prevents browning). Add potatoes to corn mixture, and set aside. Repeat procedure with remaining, teaspoon olive oil and potatoes. 4. Return potato-corn mixture to skillet; cook over medium-high heat 1 minute or until warm. Remove from heat; stir in pumpkinseed kernels, parsley, salt, and black pepper. Source: "Weight Watchers Magazine, Sep 1999" Yield: "4 cups" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Serve instead of hash browns at brunch. Be sure to use the shelled, green kernel of the pumpkinseed, not the whole seed. If pumpkinseed kernels are not available, substitute roasted sunflower seed kernels or toasted pine nuts. POINTS: 2; Exchanges: 1 Starch. Per serving: CAL 89(22% CFF); FIB 2g * Exported from MasterCook * Pumpkin Angel Food Cake Recipe By :Weight Watchers Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Package Angel food cake 15 Ounces Canned pumpkin 1 Cup Water 1 Teaspoon pumpkin pie spice Mix all ingredients together and pour into a 9x13-inch baking pan that has not been greased. Bake for 25 mins at 350F. Notes: 3 WW points per serving. - - - - - - - - - - - - - - - - - - - NOTES : Well, the cake is done and cooling. I have had a small tasting and it is really good. It is like a Pumpkin Chiffon cake. Very light. I hesitated to put the cup of water in it because the consistency looked right without it, but I did put it in and it turned out great. I think next time I'll add a little more of the pumpkin seasoning, in my opinion it could use it. I think this is going to be dessert this Thanksgiving with some Cinnamon ice cream. I give this one a big thumbs up. [Yvonne] Ok, I tried the angel food cake with pumpkin recipe. Boy, did this flop! I'm wondering if its the angel food cake mix I used. Or else I mixed it wrong. Are you supposed to mix the angel food cake like a its an angel food cake and then fold the pumpkin in to it, or just dump it all together. It kind of looked ok when it came out of the oven, but as it cooled it pulled away from the sides of the pan a good inch all around, and had the texture of a pumpkin pie...very wet. What happened????[ Martha * Exported from MasterCook * Quick And Easy Quiche Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Appetizers Breakfast Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup Egg Substitute 1 Cup Water 1/2 Cup Lowfat Buttermilk Baking Disk 1/2 Cup Nonfat Dry Milk 1/2 Cup Plain Nonfat Yogurt 2 Tablespoons Grated Fresh Parmesan Cheese 1/2 Teaspoon Dry Mustard 1/4 Teaspoon Hot Sauce 1 Cup Lowfat Cheddar Cheese -- Shredded 3/4 Cup Lean Ham -- Diced 1/2 Cup Chopped Green Onions Vegetable Cooking Spray Cherry Tomatoes -- Optional Green Onion Slices Preheat oven to 350F. Place first 8 ingredients in a food processor, and process 1 minute or until smooth. Combine egg substitute mixture, cheddar cheese, ham, and green onions in a medium bowl; stir well. Pour mixture into 9-inch pie plate coated with cooking spray. Bake at 350F for 40 minutes or until set. Let stand 5 minutes before serving. Garnish with green onion slices and cherry tomatoes, if desired. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quick French Toast Recipe By :Cooking Light Serving Size : 3 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Slices Vienna Bread Slices Vegetable Oil Spray 1 Cup Skim Milk 3/4 Cup Egg Substitute 1 Tablespoon Sugar 1/2 Teaspoon Vanilla Extract 1 Dash Salt 2 Teaspoons Cinnamon Sugar 3 Tablespoons Maple Syrup Cut each bread slice diagonally into 4 triangles, and arrange evenly in the bottom of a medium nonstick skillet coated with cooking spray. Combine the milk and next 4 ingredients (milk through salt); stir well, and pour over bread. Cover and cook over medium heat 11 minutes or until the mixture is set. Remove from heat; sprinkle with cinnamon sugar. Cut into 3 wedges, and drizzle 1 tablespoon syrup over each wedge. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Raspberry Trifle Recipe By :Shape Aug 99 Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Desserts Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 2 oz slice angel food cake 1/4 cup crushed raspberries 1/2 cup French vanilla pudding Cut 1 slice angel food cake into chunks. Layer in a parfait glass with 1/4 cup crushed raspberries and 1/2 cup (fat-free) vanilla pudding. Each: 309 cals, 8% fat (3g fat, 2g fiber) Fat-free pudding: 261 cals, 1% cff (trace fat, 2g fiber) Source: "Written by: Mindy Hermann, RD" S(Collection): "kitpath@earthlink.net" - - - - - - - - - - - - - - - - - - - NOTES : A store bought angel food cake with tropical fruits and berries, and french vanilla pudding would be refreshing and easy. Or yogurt topped with tropical fruit, coconut and a fine dusting of walnuts or - macadamia nuts? * Exported from MasterCook * Ratatouille #3 Recipe By :The Toronto Star, Sept. 15, '99 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List French Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil -- * 1 onion -- chopped 2 large garlic cloves -- minced 1 medium eggplant -- (about 1 lb ) -- unpeeled -- in 3/4" pieces 1 zucchini -- sliced 1 green pepper -- in 1/2" cubes 1 28 ounce can chopped tomatoes -- drained OR 2 pounds fresh tomatoes -- blanched/peeled -- seeded/chopped 1 1/2 tablespoons chopped fresh basil 1 teaspoon salt 1/4 teaspoon freshly ground black pepper 1/2 cup chopped fresh parsley * Original was 2 tbsp oil In Dutch oven or large saucepan, heat oil over Medium-High heat. Cook onion about 4 minutes or until softened. Stir in garlic and cook another minute. Stir in eggplant, zucchini, green pepper, tomatoes and basil. Cook, covered, over medium heat about 20 minutes. Stir in salt, pepper and parsley. May be served immediately but for best flavor, make a day ahead of serving; cover, refrigerate and re-heat or serve cold. Makes 6 cups. The Toronto Star, Sept. 15, '99 MC formatting by bobbi744@acd.net From Roberta Banghart - - - - - - - - - - - - - - - - - - - NOTES : Ratatouille is a French provencal stew of eggplant, zucchini and tomato. It can be served hot as a side dish, cold as a salad or appetizer and makes a satisfying pasta sauce or pizza topping. Quick and easy to prepare, ratatouille is great for busy schedules. * Exported from MasterCook * Raw Beet Salad With Apples And Raisins Recipe By :Sam Gugino Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Salads Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup nonfat sour cream -- or lowfat 1 teaspoon Dijon mustard 1 tablespoon cider vinegar 3/4 pound beets -- trim and peel 1 sweet and crisp apple such as a Fuji 2 tablespoons sultana raisins 1 tablespoon toasted hazelnuts -- chopped 1 tablespoon chopped chives Salt and pepper -- to taste 1 handful watercress 1) In a small bowl, mix sour cream, mustard and vinegar. Set aside. 2) Grate beets by hand using the second-largest hole on a 4-sided grater or using the grating attachment on a food processor. Put in a mixing bowl. 3) Core apple but do not peel. Cut into 1/2-inch cubes and add to beets. Add raisins, hazelnuts and chives. Season with salt and pepper. Add sour cream dressing and mix well. Taste for seasoning. 4) To serve, put watercress at the end of a small oval platter and spoon out salad onto the platter. Serves 4. Tip: To remove hazelnut skins which can be bitter, put the toasted nuts in a tea towel and rub them together. The skins will slip off. Source: "Sam Cooks Newsletter, July 25, 1999" From - - - - - - - - - - - - - - - - - - - NOTES : To those who don't even like the thought of cooked beets, eating raw beets may sound like punishment. But this salad may change your mind forever about beets, raw or cooked. Try it with cold, leftover roasted or grilled meats. Sam Gugino Substitute canned/bottled beets. they can well. EACH 57 cals, 17% cff (1g fat, 2g fiber) * Exported from MasterCook * Rice And Wheat Berry Pilaf With Baby Spinach Recipe By :Bon Appetit Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Low Fat Rice Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup wheat berries (wheat, hard) 5 3/4 cups water 1 1/2 teaspoons salt 1 tablespoon olive oil 3/4 cup basmati rice 3 garlic cloves -- minced 6 ounces baby spinach leaves (1 pkg) Place wheat berries in heavy medium saucepan. Add enough cold water to saucepan to cover wheat berries by 3 inches. Let stand overnight. Drain. Bring 4 cups water, wheat berries and 3/4 teaspoon salt to boil in same saucepan. Reduce heat, cover and simmer until wheat berries are tender but still slightly firm to bite, about 1 hour. Drain. Heat oil in heavy large saucepan over medium heat. Add rice and garlic; stir 1 minute. Stir in remaining 1 3/4 cups water and 3/4 teaspoon salt; bring to boil. Reduce heat to low, cover and cook until liquid is almost absorbed and rice is tender, about 15 minutes. Add spinach and cooked wheat berries; stir until spinach wilts and wheat berries are heated through, about 3 minutes. Season with salt and pepper. Serve hot. Source: "Cooking for Health, Sep 1999" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : The University of Minnesota studied 30,000 women over nine years and found that those who ate at least three daily servings of whole grains, such as wheat berries, were 30 percent less likely to die of heart disease. (Note that the wheat berries in this recipe need to soak in cold water overnight, so start preparing the dish one day before you plan to serve it.) BA est: 195 cals; 3g fat. MC est: 183 cals, 3g fat (16% cff), 4g fiber. * Exported from MasterCook * Rigatoni With Chicken, Cheese And Basil Recipe By :Robin Vitetta-Miller Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces uncooked rigatoni 1/2 cup skim milk 1 cup shredded cooked chicken 3/4 cup nonfat sour cream -- or less to taste 3 tablespoons chevre cheese -- crumbled 1/4 teaspoon salt -- or less 1/8 teaspoon pepper 2 tablespoons chopped fresh basil Cook the pasta. Drain and transfer to a large bowl. Keep warm. Meanwhile, in a small saucepan, heat milk over medium-low heat until bubbles begin to appear around edges. Reduce heat to low, add chicken and simmer 2 minutes to heat through. Remove from heat and whisk in sour cream, cheese, salt to taste and pepper. Stir until cheese melts. Pour mixture over cooked pasta; add basil. Toss to combine. Serve hot. Vary the cheese, pasta, herb and leftover meat. Try penne, gorgonzola and sage. Source: "Health Magazine, Sep 99" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Whether the chicken is mild or highly spiced, this "Alfredo" sauce transforms leftovers into a sumptuous dinner. -RVM * Exported from MasterCook * Roasted Carrot And Tomato Soup With Basil Recipe By :Bon Appetit Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- cooking spray 1 Large onion -- thinly sliced 2 Pounds plum tomatoes -- halved lengthwise 1 Pound carrots -- peeled and cut 2 garlic cloves -- unpeeled 1 Tablespoon olive oil 2 1/2 Cups water 2 3/4 Cups lowfat 1% milk -- approximately 1/2 Cup thinly sliced fresh basil Cut carrots into 1/2-inch-thick rounds. Preheat oven to 400F. Spray large rimmed baking sheet with nonstick spray. Arrange onion, tomatoes, carrots and garlic cloves on prepared baking sheet. Drizzle with oil. Sprinkle with salt and pepper. Roast until vegetables are tender and brown, turning occasionally, about 55 minutes. Cool slightly. Peel garlic cloves. Transfer vegetables to large bowl (do not clean baking sheet). Add 1 cup water to baking sheet, scraping up browned bits; add to blender, then add half of vegetables and puree until smooth. Transfer to large saucepan. Add remaining vegetables and 1 1/2 cups water to blender and puree. Transfer to same saucepan. Gradually add enough milk to soup to thin to desired consistency. Stir in 1/4 cup basil. Simmer 10 minutes to blend flavors. Season with salt and pepper. (Can be made 6 hours ahead. Cover; chill. Bring to simmer before continuing.) Ladle soup into bowls. Sprinkle with remaining 1/4 cup basil and serve. Source: "Cooking for Health, Sep 1999" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : In 1991, the National Cancer Institute identified phytochemicals in fruits and vegetables; these compounds may be cancer fighters. BA Est: 139 cals, 3g fat. MC Est: 148 cals, 4g fat (24%), 6g fiber. * Exported from MasterCook * Roasted Salmon With Orange-herb Sauce Recipe By :Bon Appetit Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Large orange -- peeled and sliced 1 Large onion -- halved, thinly sliced 1 1/2 Tablespoons olive oil 6 3 Ounces skinless salmon fillets 3 Tablespoons chopped fresh dill 1/2 Cup orange juice 1/4 Cup thinly sliced green onions 1 1/2 Tablespoons fresh lemon juice Additional unpeeled orange slices Preheat oven to 400F. Place orange slices in single layer in 13x9x2-inch glass baking dish. Top with onion slices. Drizzle with oil. Sprinkle with salt and pepper. Roast until onion is brown and tender, about 25 minutes. Remove from oven. Increase oven temperature to 450F. Push orange and onion slices to side of baking dish. Arrange salmon in center of dish. Sprinkle with salt, pepper and 1 1/2 tablespoons dill. Spoon orange and onion slices atop salmon. Roast until salmon is opaque in center, about 8 minutes. Meanwhile, mix orange juice, green onions, lemon juice and remaining 1 1/2 tablespoons dill in small bowl. Transfer salmon to platter. Spoon onion alongside; discard roasted orange slices. Pour orange sauce over fish. Garnish with additional orange slices. Source: "Cooking for Health, Sep 1999" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Reports from the Bowman Gray School of Medicine in Winston-Salem, North Carolina, and other studies show that omega-3 fatty acids found in oily fish, including salmon, help reduce the risk of heart disease. BA Est: 196 cal, fat 10g. MC Est: 161 cals, 6g fat (36% cff), 1g fiber. * Exported from MasterCook * Roasted Tzimmes Recipe By :Penny Wantuck Eisenberg Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Holidays & Gifts Jewish Low Fat Sweet Potatoes & Yams Vegan Vegetables Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds carrots -- peeled and sliced into 3/4" chunks 8 ounces mushrooms -- halved 1 small onion -- sliced (optional) 1 tablespoon oil -- canola or olive 1 tablespoon soy sauce 1 small butternut squash -- peeled, seeded and cut into 3/4" chunks 2 pounds sweet potatoes -- peeled, and cut into 3/4" chunks 8 ounces mixed dried fruit -- large pieces halved 2 medium granny Smith apple -- peeled, cored and cut into 3/4" chunks 1/4 cup honey 1/4 cup apple juice Preheat the oven to 425 degrees with a shelf in the middle of the oven In a 9x12' roasting pan combine the carrots, mushrooms, onion (if using), oil and soy sauce. Stir to combine well. Roast, uncovered, for 25 minutes. Stir in the remaining ingredients. Continue to roast for 20 minutes until the vegetables are fork tender and glazed. Remove from the oven and let cool to warm. If you prefer a moister mixture, stir in another 1/4 cup of apple juice after the tzimmes comes from the oven. Copyright: "1999" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Rum Allspice Pound Cake With Ambrosia Recipe By :Cooking Light 12/98 Serving Size : 18 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups sugar 2/3 Cup butter -- softened 2 Lg eggs 1 Lg egg white 3 Cups all-purpose flour 2 Tsps baking powder 1 Tsp baking soda 1/2 Tsp ground ginger 1/2 Tsp ground allspice 1/2 Tsp ground nutmeg 1/4 Tsp salt 1 1/4 Cups lowfat buttermilk 1/4 Cup dark rum 1 Tbsp grated orange rind 1 Tsp vanilla extract cooking spray Ambrosia: 3 oranges 2 ruby red grapefruit -- or pink 2 Cups strawberries -- halved 2 kiwi fruit -- peeled & cut in Wedges 1/4 Cup coconut flakes 1/4 Cup dark rum 3 Tbsps brown sugar Preheat oven to 375F. Beat sugar and margarine at medium speed of a mixer until well-blended (about 5 minutes). Add the eggs and egg white, 1 at a time, beating well after each addition. Lightly spoon the flour into dry measuring cups, and level with a knife. Combine flour and the next 6 ingredients (flour through salt). Combine buttermilk, rum, orange rind, and vanilla. Add flour mixture to sugar mixture alternately with buttermilk mixture, beginning and ending with flour mixture. Pour batter into 10-inch tube pan coated with cooking spray. Bake at 375F for 50 minutes or until a wooden pick inserted in center comes out clean. Cool in pan 10 minutes, remove from pan. Cool completely on wire rack. Serve with Ambrosia. Serving size: 1 slice cake and 1/4 cup Ambrosia. This cake will become a year-round favorite. You can use a Bundt pan instead of a 10-inch tube pan; just lower the oven temperature to 350F. CALORIES 292 (26% from fat); FAT 8.5g (sat 2.2g mono 3.4g, poly 2.3g); PROTEIN 4.4g; CARB 48.g; FIBER 2.58 CHOL 25mg; IRON l.3mg; SODIUM 259mg; CALC 79mg Ambrosia.: Peel and section oranges and grape. fruit over a bowl; squeeze membranes t( extract juice. Add sections to bowl; discard membranes. Stir in strawberries and remaining ingredients. Cover and chill Yield: 18 servings (serving size: 1/4 cup). From Betsy & John Burtis - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Salmon Dinner Menu Recipe By :Bon Appetit, Sep 99 Marie Simmons Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Roasted Carrot and Tomato Soup with Basil -- see recipe Roasted Salmon with Orange-Herb Sauce -- see recipe Rice and Wheat Berry Pilaf with Baby -- see recipe Spinach Oatmeal-Almond- Pear and Plum Crisp -- see recipe Bon Appetit has a monthly article about healthy eating. From Sep 99 - here is "a menu fit for the millennium" that is high in omega-3, antioxidants and fiber. Adapted from an article by Marie Simmons. Recipes ( 723 cals, 25% cff, 21g fat 15g fiber) Roasted Carrot and Tomato Soup with Basil Roasted Salmon with Orange-Herb Sauce Rice and Wheat Berry Pilaf with Baby Spinach Oatmeal, Almond, Pear and Plum Crisp - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sandwich Focaccia With Rosemary Recipe By :Madison's Vegetarian Cooking for Everyone, page 671 Serving Size : 12 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Low Fat Vegan Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/4 teaspoons active dry yeast -- (1 envelope) 1 teaspoon sugar 3 tablespoons fruity olive oil plus extra for the top 1 1/2 teaspoons salt 1 tablespoon finely minced rosemary -- up to 2 1 cup whole-wheat flour 5 cups all-purpose flour -- or bread flour Cornmeal MAKES ONE 10- x 15-inch bread and depending on how you use this, it could be cut into 35 pieces. This focaccia is thick enough to slice in half for sandwiches, or it can be served as bread, cut into squares or rectangles. Add any of the toppings used for focaccia--sauteed onions, fennel seeds, crumbled Gorgonzola. Stir the yeast into 2 cups warm water with the sugar in a mixing howl and set aside until foamy, about 10 minutes. Meanwhile oil a bowl for the dough. In a larger mixing bowl, mix the water with the yeast, stir in the olive oil, salt, rosemary, and whole-wheat flour. Gradually add the remaining flour until it's too heavy to work, then turn out the dough and knead until smooth. Place it in the oiled bowl, turn it once, then cover and let rise until doubled in hulk, about 1 1/4 hours. Lightly dust a counter with flour. Lightly oil a sheet pan and dust it with fine cornmeal. Roll out the dough to more or less fit the pan. Press it so that the thickness is more or less even. Cover and let rise for another hour or until tender to the touch. Preheat the oven to 400 F during the last 15 minutes. Dimple the dough by poking it with your fingertips, then brush it generously with olive oil. Bake in the bottom third of the oven until nicely browned, about 30 minutes. Each slice: 358 cals, 15% cff, 4g fat, 3g fiber. S(Collection): ""JPellegrino (gigimfg@ix.netcom.com) on 25 Sep 1999" - - - - - - - - - - - - - - - - - - - NOTES : "I have this interesting bread recipe you might wish to share with elf but be warned it makes a huge bread! Maybe freeze half or use for a "party" or buffet sandwich." Jo * Exported from MasterCook * Sauerkraut Onion Bread Recipe By :Dixie Matt Serving Size : 16 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- MEDIUM-LOAF (24-OZ) 7 ounces milk -- plus 2 ounces milk -- if needed 3/4 teaspoons salt 1/4 teaspoon onion salt 2 tablespoons butter or margarine 1/2 cup sauerkraut -- see directions 1 tablespoon onion -- finely chopped 2 1/4 cups bread flour 1/2 cup whole wheat flour 3/4 cup rye flour 1 1/2 tablespoons sugar 1/2 tablespoon caraway seed -- optional 1 3/4 teaspoons active dry yeast Measure sauerkraut, finely chop, drain and paper towel dry. Measure remaining ingredients. Add to bread pan in the recommended order. Check the consistency: add a little more milk if too dry. Select the Basic/standard white bread setting for regular or light crust. START. When unit signals and display reads 0:00, press STOP and remove pan from machine; remove bread from the pan to cool on a rack. Source: "www.regalware.com/" S(Eat-LF Recipes): "Pat_H (kitpath@earthlink.net) on 29 Sep 1999" - - - - - - - - - - - - - - - - - - - NOTES : Tested in Regal Kitchen Breadmakers. All ingredients should be at room temperature OR 70-80F (21-27C). [129 cals, 17% cff, 2g fat, 1g fiber] * Exported from MasterCook * Savory Kale Stuffed Chicken Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 skinless boneless chicken breast halves 1 medium onion 1 tablespoon extra virgin olive oil 2 medium garlic cloves -- minced 4 cups firmly packed kale leaves -- ribs removed 1 pound lowfat ricotta cheese 1 egg -- beaten 1/4 cup chopped parsley 1 teaspoon salt 1 tablespoon chopped fresh basil 1/4 teaspoon freshly ground black pepper In food processor, place onion and process with on-and-off control until onion is chopped. In medium frypan, place oil and heat to medium temperature. Add garlic and onion; saute about 5 minutes or until lightly browned and set aside. In large sauce pan, place 2 cups water and a steamer basket. Cover and bring water to a boil; add kale and steam over high heat about 6 minutes or until kale is cooked through. Remove kale and place in food processor. Process with on and off control until finely chopped. Gather into a ball and gently press out excess water. In large bowl, mix together onion and garlic mixture, kale, ricotta, egg, parsley, salt, basil and pepper. Gently loosen skin from one side of breast to form a pocket. Stuff 1/3 cup of kale mixture into pocket of each breast. Tuck skin and meat under breast to form dome shape. Place chicken in buttered glass baking dish. Bake in 350 degrees F, oven about 30 minutes or until fork can be inserted in chicken with east. Remove from oven and rest about 10 minutes before slicing and serving. Source: "National Chicken (http://www.eatchicken.com/)" S(Collection): "Pat Hanneman (kitpath@earthlink.net) on 15 Sep 1999" Copyright: "1993 Barbara Gulino, Portland, ME" - - - - - - - - - - - - - - - - - - - NOTES : Est: 236 calories, 22% cff. 6g fat, 1g fiber. * Exported from MasterCook * Savoury Oven Fried Chicken Breasts Recipe By :modified from Cooking Light, March 1998 Serving Size : 5 Preparation Time :0:55 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup dry bread crumbs 2 tbsp parmesan cheese 2 tsp paprika 1 1/2 tsp dried thyme 1 tsp garlic salt 1/2 tsp cayenne pepper 1/2 cup buttermilk 800 g skinless boneless chicken breast 1 1/2 tbsp butter -- melted 1. Combine breadcrumbs through cayenne in shallow dish. Place buttermilk in shallow dish. 2. Dip chicken in buttermilk, dredge in breadcrumb mixture, then place on sprayed, foil-lined baking sheet. Drizzle butter over chicken and bake at 400F for 40 mins. From Cathleen - - - - - - - - - - - - - - - - - - - NOTES : Moist and tender with great flavour. Take any leftover crumb mixture and sprinkle or crumble over chicken pieces on baking sheet. Adds extra crunchiness. Cayenne gives it an extra oomph. * Exported from MasterCook * Scalloped Parsnips Recipe By :Cooking Light Serving Size : 3 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Cups Sliced Parsnips 2 1/2 Cups Water 1 Tablespoon Stick Margarine 1 Garlic Clove -- Minced 1 Tablespoon All-Purpose Flour 1 Cup Skim Milk 1/3 Cup Shredded Swiss Cheese 1/4 Teaspoon Salt 1/8 Teaspoon Pepper Bring parsnips and water to a boil in a medium saucepan. Cover, reduce heat, and simmer 10 minutes or until tender; drain and set aside. Melt the margarine in pan over medium-low heat; add garlic, and saute 1 minute. Add flour; cook 1 minute, stirring with a whisk. Gradually add milk; cook over medium heat, uncovered, until thick and bubbly, stirring constantly. Add cheese; cook until melted. Add the parsnips, salt, and pepper to cheese mixture; stir well. Cook 1 minute or until thoroughly heated. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sesame Noodles Recipe By :Bon Appetit w/my adaptations Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces Soba noodles 1 teaspoon Sesame oil 3 Tablespoons Peanuts -- chopped 2 tablespoons Fresh ginger -- finely chopped 3 cloves Garlic -- minced 6 tablespoons Teriyaki sauce 2 tablespoons Lime juice 1 teaspoon Chili-garlic sauce 1 1/2 cups Red onions -- thinly sliced 2 tablespoons Fresh cilantro -- chopped Cook noodles until tender but still firm to bite. Drain noodles. In a large, non-stick wok, heat sesame oil. Add ginger, onions and garlic and stir 10 seconds. Add teriyaki sauce, lime juice and chili sauce. Simmer 30 seconds. Add noodles, peanuts and cilantro to wok and stir well. Season with salt and pepper. Cal 206.8 Fat 3.8 Fiber 2.3 CFF 16% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sesame Tofu Stirfry Recipe By :The Toronto Star, Septemeber 15, '99 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces lowfat extra firm tofu 2 tablespoons sesame oil 1/4 cup sesame seeds 1 teaspoon vegetable oil -- * 2 cloves garlic -- finely chopped 1 tablespoon fresh ginger root -- chopped 2 carrots -- sliced 1/4" thick -- on the diagonal 2 red bell peppers -- halved/seeded -- sliced 1/4 pound snow peas -- trimmed 1/4 cup teriyaki sauce Original was 2 tbsp vegetable oil Cut tofu into 1 inch cubes. In medium bowl, gently toss with sesame oil and sesame seeds. Heat vegetable oil in large nonstick skillet or wok over Medium-High heat. Add tofu and brown lightly. Remove and reserve. If there are a lot of sesame seeds in oil, strain and return to skillet. Add garlic and ginger; cook until fragrant, about 30 seconds to one minute. Add carrots and peppers; cook 2-3 minutes or until beginning to soften. Add snow peas and teriyaki sauce. Bring to a boil. Place vegetables on serving platter and top with tofu. Makes 4 servings The Toronto Star, September 15, '99 Quick Cuisine by Bonnie Stern MC formatting by bobbi744@acd.net From Roberta Banghart - - - - - - - - - - - - - - - - - - - NOTES : Serve this with steamed rice or noodles. * Exported from MasterCook * Shredded Vegetable Rice Stirfry With Pear Recipe By :Hanneman, Riverside 1999 Serving Size : 2 Preparation Time :0:20 Categories : Chicken Eat-Lf Mailing List Fruit Legumes Low Fat Rice Sauces & Gravies Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups cooked rice 1/2 poached pear 2 tablespoons pear juice 2 tablespoons teriyaki sauce 1/2 cup red onion -- finely diced 1 cup broccoli stalk -- shredded 1 cup zucchini -- shredded 1 cup carrot -- shredded 1 scallion with green -- julienned 1 teaspoon minced ginger root 2 teaspoons cold pressed sesame oil 1 pinch sugar pepper -- freshly ground 2 tablespoons dry roasted soybeans Or peanuts 2 tablespoons chopped fresh cilantro **Accompaniments: 6 ounces grilled teriyaki chicken breast Spread the rice onto a cookie sheet or pan and place in the freezer. Chop the pear half and set aside. In a small bowl, combine 2 tablespoons of the pear juice teriyaki sauce. Set aside. Prepare the other vegetables: finely diced onion; peeled and shredded broccoli stalk, shredded zucchini, shredded carrot, and sliced scallion. Peel and minced the ginger. Measure the soynuts or peanuts. Chop the cilantro. Heat a large non-stick saute pan or wok over medium high. Add the oil, swirl to heat the oil and coat the pan. Fry the onion and ginger for about 1 1/2 minutes; sprinkle with sugar. Reduce the heat to medium. Stir and continue to fry another 30 seconds. Add the broccoli, zucchini, carrot, and scallion. Fry, stirring until the carrot's color deepens. Add a few grating of pepper. Retrieve the rice from the freezer. Push everything to the rim of the pan. Note: If the pan seems too dry, coat with a small amount of cooking spray. Crumble the grains into center of the pan and heat, gently stirring until the rice is warmed. Combine the rice with the vegetables and add the soynuts and pears. Stir to combine and heat through. Finally, push the contents to the rim of the pan and add the teriyaki and pear juice mixture. Heat a few seconds, add the cilantro, then stir to combine and coat the rice. Serve at once. With chicken est: 534 cals, 17% cff (10g fat, 7g fiber) Without chicken: 434 cals, 16% cff (8g fat, 7g fiber) Description: "Left-overs meal that uses odds and ends." Source: "kitpath@earthlink.net" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Yesterday's rice and an uncooked broccoli stalk are perked by a bit of pear poached at breakfast. Substitute a canned pear packed in its own juice. Serve as a side dish with teriyaki chicken. *IDEA: leftover chicken could be used, instead. Shred cooked chicken and add to the teriyaki-pear mixture; toss to coat and set aside to absorb the flavors. *REVIEW: Pineapple stirfry rice can be too sweet. A pear is an unexpected surprise. It lightens the teriyaki and sets off all the vegetable flavors in the rice. Marvelous comfort food. -Pat and Bob 9/99 * Exported from MasterCook * Shrimp And Orzo Salad Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 Cup Red Wine Vinegar 1 Teaspoon Dried Basil 1 Teaspoon Olive Oil 1/2 Teaspoon Salt 1/2 Teaspoon Dried Oregano 1/4 Teaspoon Pepper 1 Cup Uncooked Orzo 2 Cups Tomato -- Seeded And Diced 1 Cup Frozen Green Peas -- Thawed 1/2 Cup Purple Onions -- Finely Chopped 1/4 Cup Chopped Fresh Parsley 1 Pound Medium Shrimp -- Cooked And Peeled Boston Lettuce Leaves -- Optional Combine first 6 ingredients in a large bowl. Stir well; set aside. Cook orzo according to package directions, omitting salt and fat. Drain well. Add orzo and remaining ingredients to vinegar mixture, and toss well. Cover and chill. Serve in a lettuce lined bowl, if desired. From "Sherilyn" - - - - - - - - - - - - - - - - - - -