* Exported from MasterCook * Ginger Orange Biscotti Recipe By :Eating Well Magazine Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups all-purpose flour 1 cup sugar 1/2 cup cornmeal 2 teaspoons ground ginger 1 teaspoon baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 2 large eggs 2 large egg whites 2 teaspoon freshly grated orange zest 1 Tablespoon fresh orange juice Makes: about 54 biscotti Preheat oven to 325°F. Lightly oil a baking sheet or coat it with nonstick spray. In a bowl, whisk flour, sugar, cornmeal, ginger, baking powder, baking soda and salt. In a large bowl, whisk eggs, egg whites, orange zest and orange juice until blended. Add dry ingredients and stir until just combined. Divide dough in half and place on prepared baking sheet. With dampened hands, form each piece into a 14-by-1 1/2-inch log. Bake for 20 to 25 minutes, or until firm. Transfer to a wire rack and let cool. Reduce oven to 300°. Cut logs diagonally into 1/2-inch slices. Arrange, cut-side down, in a single layer on 2 ungreased baking sheets. Bake for 15 to 20 minutes, or until golden brown and crisp. (Rotate baking sheets if necessary to ensure even browning.) Transfer biscotti to a wire rack to cool. Store in an airtight container. For 54 cookies: 35 calories, 1 gm. protein, 0 gms. fat, 8 gms. carbohydrate, 30 mg. sodium, 8 mg. cholesterol, 0 gms. fiber. >From: "Elaine Pawelko" - - - - - - - - - - - - - - - - - - - NOTES : These biscotti were very quick and easy to prepare. Since the calorie count was so low, I sliced these biscotti at a deep angle which resulted in a respectable-sized cookie (27 cookies instead of 54). * Exported from MasterCook * Ginger Scallion Rice Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium onion -- diced 1 green onion -- diced -- (the white part) 4 cloves garlic -- minced 2 tsp fresh ginger -- minced 1 tablespoon olive oil -- (can also use vegetable broth to saute) 1 cup rice 2 cups water 1/2 tsp salt green part of the green onion -- diced 1/4 cup roasted peanuts -- (optional) 1/2 cup frozen peas -- cooked Stir fry the onions, green onion, garlic, and ginger in the olive oil or very little broth. When they're soft, add the rice and fry for a minute until it starts to brown. Add the water and salt. Bring slowly to a boil, cover, reduce heat and simmer for about 30 minutes or until done. When rice is done, add the peanuts, green onions, and peas. Stir and serve. >From: Barbara Heller - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with Hawaiian Chicken * Exported from MasterCook * Glazed Acorn Squash Recipe By :Family Circle, 11/1/98 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Acorn Squash Halved, Seeded 2 Tbsp Brown Sugar 2 Tbsp Maple Syrup 1/2 Tsp Ground Cinnamon 1/4 Tsp Ground Ginger 1/4 Tsp Salt 2 Tbsp Chopped Parsley Prep: 10 min Microwave: 8 - 10 min Bake: at 375F for 10 min Place squash, cut side down, in shallow microwave safe dish. Add 2 Tbsp water. Cover tightly with plastic wrap. Microwave on HIGH power 8 - 10 min, until tender. Let stand 5 min. Heat oven to 375F Carefully remove plastic wrap. Cut squash halves in half lengthwise. Place, skin side down, on baking pan. Mix sugar, syrup, cinnamon, ginger, salt in bowl. Spoon on squash. Bake in 375F oven 10 min, until squash is glazed. Sprinkle with parsley. Serve immediately. Makes: 8 servings >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 55.1 Total Fat 0.1g Sat Fat 0g Carb 14.3g Fib 0.1g Pro 0.7g Sod 71mg CFF 1.5% * Exported from MasterCook * Gooseberry Chutney Recipe By :http://www.oregonfruit.com/oregon_fruit/gooseberry.html Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 lb gooseberries 1/2 lb onions 1 lb sugar 1/2 pint water 1/2 oz salt 1 tablespoon ground ginger 1/2 teaspoon cayenne pepper 1 pint vinegar Top and tail the berries, and chop roughly. Chop the onions finely and cook with the berries in the water until they are well softened. Add the other ingredients, and simmer until the chutney becomes thick, stirring occasionally. Bottle while hot and cover immediately. This chutney, yielding about 4.5lbs becomes more mellow in flavour the longer it is kept. >From: Jenny Herl - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Gooseberry Sauce (Spiced) Recipe By :http://www.oregonfruit.com/oregon_fruit/gooseberry.html Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can OregoN Gooseberries -- (16.5 ounces) 1/4 cup brown sugar 2 teaspoons cornstarch 1/2 teaspoon cinnamon 1/4 teaspoon cloves 1/4 teaspoon salt Drain gooseberries, reserving syrup. Combine gooseberry syrup, sugar, cornstarch, spices and salt in small saucepan. Cook, stirring constantly, until thickened and clear. Stir in gooseberries and heat through. Serve spiced gooseberry sauce warm with meat or poultry. Makes about 2 1/2 cups sauce. Recipes from http://www.oregonfruit.com/oregon_fruit/gooseberry.html >From: Jenny Herl - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Granola #10 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Low Fat Snacks Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 cups quick oats 3/4 cup brown sugar 1/3 cup concentrated apple juice -- (I use frozen) 1/2 cup nonfat dry milk 1/3 cup honey 2 tablespoons cinnamon -- (I use a bit less) 1/2 tsp. salt 1/2 cup dried fruit In a saucepan, mix and heat the brown sugar, apple juice, and dry milk until the sugar dissolves. I add the honey to this mixture which the original recipe didn't say to do (I don't think it did anyway, I loaned the book out and can't look it up). Combine the dry ingredients in a mixing bowl. Pour the sugar mixture slowly over dry ingredients and blend well. Place on a cookie sheet and bake at 375 for 20 to 30 minutes, stirring every 10 minutes. (In my oven, I stir more often). Jonni listed options as: peanuts, sunflower seeds, coconut, sesame seeds, peanut butter or whatever. I wanted mine to be truly non-fat so I didn't add options. One of the gals at work has used old fashioned oats in this recipe. She likes it more chewy. Let me warn you that the liquid mixture looks kind of yucky but it'll be fine in the finished product. >From: Angie Phillips - - - - - - - - - - - - - - - - - - - NOTES : This Non-fat granola is from the book Miserly Moms by Jonni McCoy. I like to add raisins to it when I'm ready to eat it. I've shared it with people at work and they like it really well. It doesn't have the yummy ingredients of the previous 3 granola recipes submitted but just think! No fat, either! * Exported from MasterCook * Groundnut Soup Recipe By :Weight Watcher's, Jan/Feb 1998 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Chopped Onion 1 cup Chopped Celery 2 Cloves Garlic -- Minced 7 cup Nonfat Veg Chicken Broth, Low Sod -- Note 1 1 cup Mashed Potato Flakes -- Uncooked 1 cup Shredded Skinless, Boneless Chicken Breast -- Cooked 1/3 cup Reduced Fat Smooth Peanut Butter 1/2 Tsp Salt 1/4 Tsp Crushed Red Pepper 1/2 cup Evaporated Skim Milk 1/4 cup Sliced Green Onions Note 1: Original recipe used nonfat chicken broth Coat a Dutch oven with cooking spray; place over med-high heat until hot. Add onion, celery, and garlic; saute 3 min. Add broth and next 5 ingredients; stir well. Cover; reduce heat. Simmer 25 min. Remove from heat; stir in milk. Ladle soup into bowls; sprinkle with green onions. Yield: 6 servings Serving Size: 1 1/2 C soup and 2 tsp green onions Points: 5 Exchanges: 1 Med-Fat Meat, 1 1/2 Very Lean Meat, 1 1/2 Starch >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 204.4 Total Fat 6.1g Sat Fat 4.2g Carb 18g Fib 2.9g Pro 37g Sod 636mg CFF 20.1% * Exported from MasterCook * Hanoi Beef Noodle Sou (Pho Bo) Recipe By :Eating Well Mag. Jan/Feb 1997 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Oriental Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 Pounds Oxtails Or Beef Short Rib Bones 4 Quarts Water Plus More As Needed 5 Star Anise -- Pods 1 piece Cinnamon Stick -- 2 Inch 5 whole cloves 1 Teaspoon Black Peppercorns 1 piece Fresh Ginger -- to 3 inches 2 medium Onions -- Unpeeled Cut In Half 1 Pound Beef Roast -- Bottom-Round (in one piece) Trimmed Of Fat 2 Tablespoons Fish Sauce -- 2-3 Tablespoons 2 Cups Mung Bean Sprouts 1 pound Rice Noodles -- Thin Or Medium-Width 3 Shallots Thinly Sliced And Separated Into Rings 1/2 Cup Basil Leaves 3/4 pound Beef Sirloin steak -- Or Tenderloin Thinly Sliced Across The Grain into -- 1 To 2-Inch Slices 1/2 Cup Cilantro Leaves Coarse Salt Coarsely Ground Black Pepper 2 Limes -- Cut Into Wedges 2 Bird Or Serrano Chiles -- Very Finely Chopped Place oxtails (or short ribs) in a large soup pot, cover with water and bring to a a boil. Boil vigorously for 5 minutes, then drain. Rinse pot out well, rinse off oxtails, then place back in pot. Add 4 quarts water, star anise, cinnamon, cloves and peppercorns; bring to a boil. Scorch ginger and onions (see note 1 below) ; add to pot. Once water comes to a boil reduce heat to low and simmer gently, uncovered, skimming off foam, for about 3 hours./ Add more water as needed to keep oxtails covered. Add bottom-round roast and simmer until very tender, about 2 hours longer, adding more water as needed to keep meats covered. Remove roast and set aside to cool slightly. When cool enough to handle, slice the beef against the grain into paper thin slices. Set aside. Remove soup from the heat and remove oxtails; discard or reserve for another use. Line colander with a double layer of cheesecloth and strain broth through cheesecloth into a clean bowl. Let cool slightly, the refrigerate until thoroughly chilled, at least 2 hours. Skim fat from top of broth and discard. (Soup can be made ahead to this point. Store beef and broth in separate covered containers in refrigerator for up to 2 days, or freeze.) Shortly before serving, bring a large pot of water to a boil for blanching bean sprouts. Place broth in a large pot and bring to a simmer. Season with fish sauce. Simmer gently, partially covered, while preparing accompaniments. Place bean sprouts in a sieve or colander and immerse in boiling water for 20 to 30 seconds. Rinse with cold water; set aside to drain. Bring water back to a boil and drop in rice noodles. Cook just until softened but not mushy, 30 seconds to 1 minute. Drain and rinse with cold water; set aside. Divide noodles among 6 large bowls. Top with a generous pinch of been sprouts, a few shallots, several basil leaves, slices of cook beef and slices of raw sirloin or tender loin. Ladle hot broth over (the heat of the broth will cook the raw meat). Sprinkle with cilantro. Each guest should be provided with a spoon and a pair of chopsticks, as well as a small side plate with a generous pile of salt, another of black pepper beside it, and a lime wedge or two. Guests can squeeze a little lime juice, blend together salt and pepper in the proportion they wish, then use the mixture as a condiment for the beef slices. Set out small dishes of chiles, remaining herbs, shallots and bean sprouts. NOTE 1 -- To scorch ginger and onion -- If you have a gas burner, use tongs to hold ginger and onion pieces in the flame until charred. If you have an electric burner, heat a dry heavy cast-iron skillet over high heat. Add ginger and onion pieces and turn until blackened on all sides. >From: Irene DiGiuseppe - - - - - - - - - - - - - - - - - - - NOTES : Recipe by Jeffrey Alford & Naomi Duguid Authors' Note: In Vietnam, beef bones, unlike pork bones, are believed to need washing before using; the recipe starts the traditional way, with instructions for boiling the oxtails then discarding the water and starting to make the stock. Nutritional info by Eating Well Mag. 370 calories per serving; 13 grams protein, 4 grams fat (1.5 grams saturated fat), 70 grams carbohydrate; 850 mg sodium; 32 mg cholesterol; 1 gram fiber. * Exported from MasterCook * Hawaiian Chicken #2 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup prepared mustard 1/4 cup molasses 1/2 cup vinegar 1/4 cup soy sauce 1 can crushed pineapple with juice -- (8 oz.) 2 tsp. fresh minced ginger 1/2 cup brown sugar 6 chicken breast halves -- (6 to 8) -- (or 1 - 1 1/2 whole chicken -- cut up) Combine all ingredients, except chicken, in saucepan and cook over low heat for about 10 minutes. place chicken in 12x7 baking dish and pour mixture over it. Cover with foil. Bake for 1 hour at 350 F. Remove foil and bake for 15 minutes. >From: Barbara Heller - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Herbed Rice Mix Recipe By : Serving Size : 40 Preparation Time :0:00 Categories : Eat-Lf Mailing List Homemade Mixes Low Fat Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 lbs rice 2 cups dried celery flakes 2/3 cup dried minced onion 1/2 cup dried parsley 2 tablespoons dried chives 1 tablespoon dried tarragon 3 tsp salt -- (3 to 4) 2 tsp pepper yields - 40 servings for each serving: 1/4 cup rice mixture 2/3 c boiling water simmer 20 minutes, let stand 5 minutes. >From: JulieKB61@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I can't remember where I got this from - maybe a "country cooking" magazine - I intend to use it as part of my Christmas gifts... * Exported from MasterCook * Herbes De Provence Vinegar Recipe By :Cooking Light Sep98 Serving Size : 16 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup white wine vinegar 1/4 cup basil leaves -- crushed 1/4 cup thyme leaves -- crushed 1/4 cup oregano leaves -- crushed 1/4 cup rosemary leaves -- crushed 2 teaspoons black peppercorns -- crushed 1/4 teaspoon fennel seeds 2 bay leaves -- broken in half ***ADDITIONS*** 2 basil sprigs 2 thyme sprigs 2 oregano sprigs 2 rosemary sprigs 1 bay leaf 1. Combine first 8 ingredients in a wide mouthed jar; cover and let stand 2 weeks in a cool, dark place, gently shaking jar occasionally. 2. Strain the vinegar mixture through a cheesecloth-lined sieve into a glass measure or medium bowl, and discard solids. Pour into a decorative bottle, and add basil sprigs and remaining ingredients. Seal the bottle with a cork or other airtight lid, and store in a cool, dark place. Yield: 1 cup. Notes: This vinegar contains many of the same herbs commonly found in Herbes de Provence, the dried-herb blend used in southern France for roasting. Add a small amount to stews, soups or vinaigrettes. Recipe from "Cooking Class: The Good Stuff," recipes by Dave DiResta and Joanne Foran, authors of The Best 50 Flavored Oils and Vinegars. Safety Notes: 1. use fresh herbs unless otherwise stated 2. as a precaution: blanch fresh herb leaves for 30 sec (not more than 60 sec) in boiling water; transfer to a bowl of ice water. this will set the color and stop the cooking. - I DO THIS WITH WHOLE GARLIC CLOVES TOO, then slice or chop or leave whole for the recipe. 3. when aging oils or vinegars that use raw plants (like herb leaves or garlic cloves) it's important to keep these things submerged - they can and will grow molds if exposed to the air. 4. if possible, sterilize the jars and cruets and bottles that you use to age the vinegars (or oils) as well as the glass you give them in... >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Homemade Chips Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Baking Potatoes -- Unpeeled 8 Tbsp Nonfat Italian Salad Dressing Preheat oven to 500F. Lightly spray cookie sheet with vegetable cooking spray. Slice unpeeled baking potato into very thin slices. In bowl, toss potato slices with dressing until evenly coated. Arrange potatoes in single layer on cookie sheet. Bake about 20 min. or until lightly browned on both sides, turning once after 10 min. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 100.9 Total Fat 0.1g Sat Fat 0g Carb 28.2g Fib 1.8g Pro 2.3g Sod 427mg CFF 0.8% * Exported from MasterCook * Honey Dijon Sauce Recipe By :Soyfoods USA, Vol. 3, No 9 Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Low Fat Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package lowfat soft tofu -- (12 ounces) 5 tablespoons dijon mustard 4 tablespoons honey Mix all ingredients well. Keep refrigerated. Serve with veggie-chicken nuggets. Also great as a dipping sauce for soy sausage pigs-in-a-blanket and other meat alternatives. Could also be used as a salad dressing if thinned with plain soymilk. Yield: 1 3/4 cups. Serving size: 2 Tbs. Per serving: 41 calories, 1 g fat, 0 g saturated fat, 2 g protein, 6 g carbohydrate, 35 mg sodium, 0 mg cholesterol >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honey Mustard Burgers Recipe By :National Cattlemen's Beef Association & Susan Parenti Serving Size : 4 Preparation Time :0:15 Categories : Burgers & Loaves Eat-Lf Mailing List Low Fat Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound ground beef, 7% fat 3 tablespoons Dijon-style mustard 2 tablespoons honey 1 tablespoon oregano leaves -- minced or 1 teaspoon dried oregano -- divided 1/4 cup diced onion 1/4 teaspoon black pepper -- coarsely ground 4 leaf lettuce leaves 4 crusty rolls -- split 4 onion slices -- separated into rings Combine mustard, honey and 1 teaspoon oregano; reserve. Combine ground beef, 2 tablespoons honey-mustard sauce, remaining 2 teaspoons oregano, onion and pepper, mixing lightly but thoroughly. Divide beef mixture into 4 equal portions; shape into four 1/2-inch thick patties, 4 inches in diameter. Heat large heavy nonstick skillet over medium heat 5 minutes. Panbroil patties 7 to 8 minutes, turning once. >From: "Wildrose" - - - - - - - - - - - - - - - - - - - NOTES : To serve, place 1 lettuce leaf on each roll bottom; top each with grilled burger. Spoon reserved honey-mustard sauce over burgers; garnish with onion rings, if desired. Close with roll tops. Calories: 350.4 (27.3% from fat) Fat: 10.9g Cholesterol: 60mg Carbohydrates: 38.2g Fiber: 4.3g Sodium: 380mg * Exported from MasterCook * Ideas For Daikon Greens And Daikon Radish Recipe By :Aiko Pinkoski Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Oriental Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** My mom makes a salted "pickle" out of daikon greens that is great as long as you don't mind sodium. She just minces the greens as fine as possible, you can also used finely julienned/minced daikon root with it. You salt it (sorry this is very unscientific), mix it with your hands, rubbing the salt "into" the daikon if that makes sense. As juices come out, you try to "wring" them out and drain... Then refrigerate for a half day or a day. Another use for the root part is to grate it. It tastes a little different grated than chopped. Add ginger and soy sauce. Commonly served with tempura or grilled fish in Japan, but I like it by itself too (as long as the daikon is not too mature, otherwise it can be too strong). By "grated" daikon I did NOT mean grated like carrots or cheese! I don't know the exact English translation, but it ends up looking like applesauce. There is a Japanese tool to grate it this way ("daikon oroshi"), but I now realize I don't know how to make it without using the tool. It has round holes with protusions for grating surrounding each hole, if that makes any sense. Also, I forgot my favorite way to eat daikon: miso soup! I julienne the daikon (or half moons or whatever), cook in the broth/water til just done before you add the miso. Stewed daikon is delicious too, it tastes sweeter stewed. Usually with carrot and potato chunks, burdock if you have it.... - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Kale Pesto Recipe By :PHYTOPIA COOKBOOK by Gollman and Pierce (1998) Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound kale -- remove ribs and stems 4 garlic cloves -- peeled 3/4 cup basil leaves -- or combination of basil and cilantro 1 lemon and/or lime -- juiced 2 tablespoons olive oil, light 1 teaspoon salt -- or garlic salt 1/2 teaspoon black pepper -- or less to taste extra virgin olive oil -- optional 1. Wash and stem the kale. Leaving water on leaves from washing, coarsely chop kale. Place in a large microwavable bowl and cover. Microcook on high (100%) for 4 to 5 minutes. Stir, rotate. Cook another 4 to 5 minutes. Let standing 3 to 5 minutes. Remove cover to cool. 2. Drop garlic into the bowl of a food processor with the motor running. When finely minced, add the basil, cilantro if using, and cooked kale. Process until uniform. (Pat added a little of the kale "juice.") 3. Add juice, olive oil, salt and pepper. Pulse to combine. Serve as you would any pesto: toss with pasta; add to soups and stews. Makes about 3/4 cup. [Per tablespoon Calories 35; Fat 2G (55%cff); Cholesterol 0mg; Sodium 186mg; Potassium 139mg; 3g carbs. High in vitamin A] >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : When I saw this idea, I was very enthused. Kale might be nutritious, but often it is tough and chewy. We serve it raw as a decoration; cooked only when I can use the large bunch. Here's a recipe that really works for me. I freeze it into cubes and add it to soups, stews, and salad dressings! I added the cilantro and lime options to the recipe. -Pat Hanneman (kitpath@earthlink.net) * Exported from MasterCook * Lentil Loaf With Herbed Gravy And Mashed Potatoes Recipe By :VegSource Newsletter: Vol. 1, No. 2+ Serving Size : 4 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Legumes Low Fat Next Month Potatoes Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Herbed Gravy: 1/3 cup whole wheat pastry flour 1 cup soy milk 1 tablespoon Soy sauce 1 cup water 1/2 tsp. sea salt 1 1/2 tablespoons safflower oil -- or canola oil 1 teaspoon dried sage -- crushed 1/4 teaspoon thyme 1/4 tsp. marjoram 1 pinch black pepper --- Mashed Potatoes: 4 med. baking potatoes -- cubed -- (skins on or off) 1/3 cup soy milk 1 quart water 1/2 tsp. Sea salt sprinkle black pepper --- Lentil Loaf: 1/2 cup lentils -- rinsed 1 1/2 cups cooked basmati rice 2 cloves garlic -- minced 2 1/2 cups water -- or vegetable broth 3/4 teaspoon Dried basil 3/4 teaspoon dried parsley 1 small red onion -- finely chopped 1 stalk celery -- thinly sliced 1 small carrot -- thinly sliced or diced 1 cup bread crumbs 1 tablespoon Dijon mustard 2 teaspoons canola oil -- or safflower oil ** Original Recipe called for 2 tbs soy margarine to be added to the potatoes, but I don't use it and the potatoes are still wonderful! Mashed Potatoes Bring water to boil and add potatoes. Reduce heat and cook until potatoes are soft and easily pierced with a fork (about 15 minutes). Drain well and place in medium mixing bowl. Add soy margarine, salt, pepper and Soy Dream. Using an electric or hand mixer, mash potatoes until thick, smooth and creamy. Adjust seasonings to taste. Serve topped with Herbed Gravy. Lentil Loaf: In medium saucepan, combine lentils and vegetable broth or water and bring to a full boil. Reduce heat, cover and simmer for 30 minutes. Ad 3/4 tsp. salt, then continue simmering for about 15 minutes or until lentils are soft and the water has been absorbed. In a small pan, saute onions in oil until translucent. Add celery and carrots, cover and cook for 5 minutes. Pour vegetables into a mixing bowl and combine with bread crumbs, rice, lentils, and seasonings. Place mixture in a 9 x 5 x 3 loaf pan lightly sprayed with non-stick cooking spray. Spread a thick layer of Mashed Potatoes on top. Bake uncovered for 30 minutes. Cut into thick slices and serve with generous amount of Herbed Gravy. Herbed Gravy: In a 2 quart saucepan, heat oil over medium heat. Add flour, and stir often for two minutes. Remove from heat and allow to cool for several minutes. In a separate bowl, combine remaining ingredients. Whisk together with the flour/oil, half at a time to avoid lumping. Bring to boil over medium heat, stirring often. Reduce heat to low and cook for 10 - 15 minutes, stirring occasionally. If gravy seems too thick, simply whisk in additional water, one Tbs. At a time until desired consistency is reached. Adjust salt and pepper to taste. Gravy will thicken as it cools. Stores well in the refrigerator for several days. To serve at a later time, reheat slowly over a medium flame, making sure to stir well. Add a Tbs. Or two of water if necessary. Yield: 1 1/2 - 2 cups >From: Ellen C. - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with Lentil Loaf * Exported from MasterCook * Light Chicken Curry Divan Recipe By :Source Unknown Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 whole skinless boneless chicken breast -- (2 lbs.) cooked -- sliced -- 2 cups 1 pound broccoli -- cut up 1 tablespoon corn oil margarine 3 tablespoons flour 3/4 cup nonfat chicken broth 1/2 cup skim milk 1/4 teaspoon salt 1 dash garlic powder 1 dash fresh ground black pepper 1 cup tofu 1 tablespoon corn oil 1 tablespoon lemon juice 1/2 teaspoon curry powder 1/2 cup nonfat cheddar cheese -- grated 1/4 cup bread crumbs Steam broccoli until crisp tender, 5 minutes. Arrange chicken breast slices and broccoli in ungreased dish .Melt corn oil margarine in saucepan or microwave dish. Stir in flour and cook for 1 minute. Mix chicken broth and milk together and gradually add to flour mixture, stirring and cook until thick and boiling.. Pour sauce into blender. Add salt, garlic powder, black pepper, Tofu, corn oil, lemon juice and curry powder. Blend until smooth. Pour back into saucepan or Microwave dish and add grated cheese. Pour over chicken and broccoli. Top with bread crumbs. Bake at 350 F. for 30 minutes or until bubbly and lightly browned on top. Serves 8. Per serving: 182 calories, 38 mg. cholesterol MC formatting by bobbi744@acd.net ICQ#2099532 >From: Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Light Goat Cheese Recipe By :Sunset Mag, July 1997 Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Information, Tips, Misc. Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- soft chevre cheese nonfat yogurt Mash a little of your favorite soft chevre cheese and mix it with nonfat yogurt. Spoon the mixture into a yogurt drainer (or cheesecloth-lined strainer nested in a bowl) and chill the yogurt as it drains-at least overnight. For thicker cheese, drain up to two days. Cover and chill up to a total of 7 days. For maximum flavor, use an aged cheese, such as Bucheron. If you use 1/2 cup aged chevre cheese and 4 cups nonfat yogurt (made without gelatin) you'll get about 2 1/2 cups cheese. Per 1/4 cup: 56 cal >From: Mary - - - - - - - - - - - - - - - - - - - NOTES : I found this in the July 1997 issue of Sunset magazine. We really enjoy goat cheese so it sounded like something that might be good to try. It was a hint from Anne Kupper of Williams-Sonoma. * Exported from MasterCook * Mango Papaya Vinegar Recipe By :Cooking Light Sep98 Serving Size : 16 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup rice vinegar 1/2 cup mint sprigs -- crushed 1 teaspoon minced peeled fresh ginger 6 peeled mango wedges -- 1/2-inch thick 6 peeled papaya slices -- 1/2-inch thick 1 tablespoon sugar 4 mint sprigs 1. Combine first 5 ingredients in a widemouthed jar; cover and let stand 2 weeks in a cool, dark place, gently shaking jar occasionally. 2. Strain the vinegar mixture through a cheesecloth-lined sieve into a glass measure or medium bowl, and discard solids. Combine vinegar mixture and sugar in a small nonaluminum saucepan, and cook over low heat 5 minutes or until sugar dissolves. Cool. Pour into a decorative bottle; add mint sprigs. Seal with a cork or other airtight lid, and store in a cool, dark place. Yield: 1 cup. Notes: The flavor of the tropical fruit bands perfectly with the mint and spicy ginger. Serve over fruit or pasta salad. Recipe from "Cooking Class: The Good Stuff," recipes by Dave DiResta and Joanne Foran, authors of The Best 50 Flavored Oils and Vinegars. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Meat Filled Dumplings Recipe By :HOLD the Fat, Sugar & Salt Serving Size : 8 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Low Fat Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cup All-purpose flour 1 1/2 cup Water 1/2 Lb Ground round 2 Tsp Low-sodium soy sauce 1 Tbsp Sherry 2 cup Fresh Chopped Spinach -- Or 1 cup Frozen Spinach -- Thawed 1 teaspoon fresh ginger -- grated 1/4 cup Finely Minced Waterchestnuts 2 Green Onions -- Chopped Mix flour and water. Add more water a teaspoon at a time until dough cleans bowl. Turn it out on a floured board; knead smooth. Wrap in plastic wrap, and set aside for 20 minutes. Brown and drain ground beef of all fat. Wash and dry fresh spinach, or dry frozen spinach. Combine with ground beef and remaining ingredients. Mix well. Form dough into a long roll 1 inch in diameter. Cut or break into 1 inch sections. With your hands or a large glass, flatten each piece into a circle 3 inches in diameter. Place 1 TABLESPOON of filling in the center of each circle. With a finger dipped in water, dampen the edge of the circle. Fold the dough over the filling and press to seal. Brush a nonstick frying pan with 1/2 teaspoon oil. Place the dumplings in the pan and brown them on each side. Add enough broth or water to come up to a third of the height of the dumplings. Cover pan tightly, and steam until water is all gone - about 15 to 20 minutes. Serve the dumplings hot or cold with sherry or vinegar for dipping. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mirin (Sweet Cooking Sake) Recipe By :Japanese Cooking, A Simple Art, Shizuo Tsuji Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Heavily sweetened wine, like a thin golden-colored syrup, used only in cooking to add a mild sweetness and to glaze grilled foods when used in a basting sauce. The alcohol content is 13-14 percent, and cooks often burn off the alcohol so only the sweet essence of mirin remains. ...If you cannot find mirin, do not try to sweeten sake with sugar as is sometimes recommended. Rather, use sugar alone, substituting 1 tsp. sugar for 1 Tbsp. mirin. >From: "Elaine Pawelko" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mondel Brot Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Jewish Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Egg Substitute 1/3 cup Sugar 1/3 cup Brown Sugar 3 cup Flour 3 Tsp Baking Powder 2 Tsp Vanilla Extract 1 Pinch Salt Cinnamon -- To Taste But Go Lightly Nutmeg -- To Taste But Go Lightly To Spread As Filling: Chocolate Chips Fruit Spread Jelly Chopped Nuts Nonstick Cooking Spray For some it is time to celebrate the new year. One delicious tradition is mondel brot (mondel bread). This chewy, crispy, cakey biscuit or cookie is a little like a biscotti with a sweet filling. Mondel brot is good for dunking in coffee, tea, milk and even honey. Have a sweet year! Preheat oven to 350F. In a bowl, beat egg substitute, sugars and vanilla until light and fluffy. Sift together flour, baking powder, salt and spices. Add flour to egg substitute mixture a little at a time, mixing well. It will form a stiff ball at the end. Split into two portions. On a floured surface, roll out dough to about 1/8 to 1/4 inch thick rectangle approximately 10 by 12 inches. Use plenty of flour and turn often as it does tend to stick. Spread filling out evenly leaving about a two inch edge along the top and about a 1/2 inch edge along the sides. Some make one chocolate (it doesn't take more than a handful or two of chocolate chips spread out evenly) and one with a fruit spread (like apricot) and chopped nuts. Roll it up jelly roll style (be gentle, but holes are reparable) and fold up ends to seal them. Place on a cookie sheet that you have sprayed and floured. Bake for 30 to 40 minutes or until golden brown and fairly hard to the touch. Allow to cool completely. Cut with a serrated bread knife into 1/2 slices. If they are not crisp enough you can put the slices back into the oven for a 5 to 7 minutes. Serving Suggestions There are many variations you can try with this recipe and it doubles very well. You can add a couple of tablespoons of orange juice and orange zest to the dough. You could try adding cardamom instead of the cinnamon and nutmeg and making a filling of honey and chopped pistachios for a middle eastern flavor. You could even leave the filling out altogether for a less sweet biscuit. Any way you make it, it is a real treat for tea or luncheon. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 183.7 Total Fat 2.5g Sat Fat 0.4g Carb 34.3g Fib 0g Pro 5.5g Sod 133mg CFF 12.5% * Exported from MasterCook * Mustard Roasted Red Potatoes Recipe By :Grey Poupon Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 lb red potatoes -- cut into wedges -- mix with 1/3 cup dijon mustard -- (presumable Grey Poupon brand) 2 tablespoons olive oil 1/2 teaspoon Italian seasoning 1 clove garlic -- squeezed through a press Put in a sprayed roasting pan or baking sheet, bake at 425 for about 35-40 minutes.. Yum... >From: Naughyde@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Tonight I made a recipe I got from a Grey Poupon ad - it was very good * Exported from MasterCook * Oatmeal Raisin Cookies, Entenmann's Fat-free Recipe By : Serving Size : 48 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp Molasses 3 Egg Whites 1 cup Dark raisins 1 1/2 Tsp Vanilla 1 cup Light brown sugar -- packed 1 cup Granulated sugar 1/2 cup Nonfat Dry Milk Powder 1/2 Tsp Cinnamon 1 1/2 Tsp Baking powder 2 1/2 cup Quick-Cooking Oats 1 cup All-purpose flour Put molasses, egg whites and raisins into blender and blend on high speed just to mince but not to puree (about 5-10 seconds). Empty mixture into medium mixing bowl. With mixer beat in on medium speed each of the remaining ingredients, beating well after each addition, adding both the oats and flour in small portions. Switch to mixing spoon if dough becomes too stiff for mixer. Lightly spray cookie sheet with Pam and wipe off excess lightly with paper towel; any excess of the cookie sheet may burn while cookies are baking. You need only a very light film of the Pam just to keep cookies from sticking. Use 1 measuring teaspoonful of dough for each cookie and place 2" apart on prepared cookie sheet. Bake in preheated 350F oven 6-8 minutes. Do not overbake. Cool on paper towels, removing from cookie sheets carefully. Source: Gloria Pitzer >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 67.2 Total Fat 0.3g Sat Fat 0.1g Carb 15.1g Fib 0.6g Pro 1.5g Sod 21mg CFF 4.2% * Exported from MasterCook * Orange Mint Vinegar Recipe By :Cooking Light Sep98 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 -------- ------------ -------------------------------- 1 orange 1 cup white wine vinegar 1/2 cup mint leaves -- crushed ***ADDITIONS*** 1 orange 5 mint sprigs 1. Carefully remove the rind from 1 orange using a vegetable peeler, making sure to avoid the white pith just beneath the rind. Squeeze 1/4 cup juice from orange into a bowl. Combine the orange rind, orange juice, vinegar, and mint leaves in a widemouthed jar; cover and let stand 1 week in a cool, dark place, gently shaking jar occasionally. 2. Strain vinegar mixture through a cheesecloth-lined sieve into a glass measure or medium bowl, and discard solids. Pour into a decorative bottle. Cut 5 strips from rind of 1 orange. Add mint sprigs and 5 orange rind strips to bottle. Seal with a cork or other airtight lid; store in a cool, dark place Yield: 1 cup Notes: Splash some of this vinegar into salsa to give it a bright, tangy flavor. Or pour it over fresh fruit or vanilla ice cream for a sweet-and-sour twist on dessert. If you make a vinaigrette, be sure to use a light-flavored olive or vegetable oil so that this vinegar's delicate fruit flavor won't be overshadowed. Recipe from "Cooking Class: The Good Stuff," recipes by Dave DiResta and Joanne Foran, authors of The Best 50 Flavored Oils and Vinegars. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange/lemon Crisps Recipe By : Serving Size : 9 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Eggs -- Separated 1/2 Tsp Baking powder 1 Pinch Salt 1/4 cup Sugar 2 Tsp Orange Peel -- Or Lemon Peel 1 Tbsp Orange Peel -- Or Lemon Peel 1/3 cup Flour Line two cookie sheets with brown paper or baking paper (computer paper works but wax paper sticks to cookie sheets). Beat egg whites until frothy. Add baking powder and salt, continue beating until soft peaks form. Add sugar and continue beating until stiff peaks form. Beat together egg yolks and vanilla with a fork. Fold into beaten egg whites just until combined. Sift flour over egg mixture and fold in until batter is smooth and very light. Drop 2 tsp at a time on paper. Bake at 375F about 10 min until golden brown, cool 10 minutes, remove from paper. Place cookies on a baking sheet, turn off the oven heat and return cookies to the oven about 10 min to crisp. Store in a covered container. Makes 36 cookies, 4 cookies per serving 1 fruit & veg. choice 9 g carbohydrate, 2 g protein, 1 g fat, 53 calories Variation: Substitute 2 tsp almond extract for the peel/juice and fold in 1 tbsp ground almonds with flour. Source: Choice Cooking, Canadian Diabetes Association c. 1986 Shared by Elizabeth Rodier >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 52.5 Total Fat 1g Sat Fat 0.3g Carb 9.5g Fib 0g Pro 1.7g Sod 32mg CFF 16.7% * Exported from MasterCook * Oregon Gooseberry Chutney Recipe By :http://www.oregonfruit.com/oregon_fruit/gooseberry.html Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can OregoN Gooseberries -- (16.5 ounces) 1/2 cup brown sugar 1 tablespoon cider vinegar -- plus 2 teaspoons cider vinegar 1/8 teaspoon salt --- ground allspice cinnamon ground cloves Combine in saucepan: 1 can (16.5 ounces) OregoN Gooseberries 1/2 cup brown sugar 1 tablespoon plus 2 teaspoons cider vinegar 1/8 teaspoon salt Simmer for about 40 minutes, stirring occasionally. During last 10 minutes: 1/4 of 1/4 (don't overdo) of each of the ingredients to follow: ground allspice cinnamon ground cloves May be packed in sterile jars for storage or kept in the refrigerator. >From: Jenny Herl - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pace Picante Sauce (Medium) Recipe By :Top Secret Recipes Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salsa Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 3/4 ounces canned tomato puree 1 can water -- (1 1/3 cups) 1/3 cup Spanish onion -- chopped 1/4 cup chopped fresh jalapeno peppers -- with seeds (3-4 -- peppers) 2 tablespoons white vinegar -- rounded 1/4 teaspoon salt 1/4 teaspoon dried minced onion 1/4 teaspoon dried minced garlic 1. Combine all ingredients in a saucepan over medium/high heat. 2. Bring to a boil then reduce heat and simmer for 30 minutes or until thick. 3. When cool, bottle in 16-ounce jar and refrigerate overnight. (http://www.topsecretrecipes.com) Makes 2 cups (16 oz.). Tidbits For the mild version of the salsa, reduce the amount of fresh jalapenos to 2 rounded tablespoons (2-3 jalapenos). For the hot variety, increase the amount of jalapenos to 1/3 cup (4-5 jalapenos). Busted by Eileen 10/16/98 >From: "Eileen & Cat" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta Primavera #3 Recipe By :modified from Looneyspoons - J&G Podleski (Pasta Point of) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups mushrooms 1 cup zucchini -- 1-inch cubes 3 cups tomatoes -- coarsely chopped 2 cups sliced red and yellow peppers 1 tbsp olive oil 2 cloves garlic -- minced 3 tbsp chopped fresh basil -- or 1-1/2 tsp dried 1/4 tsp black pepper 4 cups tri-colour rotini -- uncooked 2 cups broccoli florets 2 tbsp parmesan cheese 2 tbsp chopped fresh parsley 1. In large bowl, combine mushrooms, zucchini, tomatoes, olive oil, basil and pepper. Toss until evenly coated. Transfer to sprayed 13"x9" baking pan. Bake, uncovered, at 400F for 25 mins. Stir once, halfway through time. 2. Meanwhile, cook pasta. About 4 mins before it's done, add broccoli to water. When done, drain, then return to pot. Stir in roasted vegetables, cheese, and parsley. >From: Cathleen - - - - - - - - - - - - - - - - - - - NOTES : Per serving: 432 calories, 6.9g fat (14% CFF) 2mg chol, 101mg sodium * Exported from MasterCook * Pasta With Arrabbiata Sauce Recipe By :Cooking Light (modified) Serving Size : 6 Preparation Time :0:30 Categories : Eat-Lf Mailing List Low Fat Pasta Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon olive oil 1 cup chopped onion 4 cloves garlic -- minced 2 tablespoons balsamic vinegar 1 tablespoon sugar 1 teaspoon dried basil 1 teaspoon red pepper flakes 2 tablespoons tomato paste 1 tablespoon lemon juice 1/2 teaspoon Italian seasoning 1/4 teaspoon ground black pepper 29 ounces canned tomatoes -- diced, undrained 16 ounces no salt added tomato sauce 2 tablespoons chopped fresh parsley 16 ounces pasta Heat oil in a saucepan or large skillet over medium-high heat. Add onion and garlic; saute 5 minutes. Stir in balsamic vinegar and next 9 ingredients; bring to a boil. Reduce heat to medium, and cook, uncovered, about 15 minutes. Stir in parsley. Cook pasta according to package directions. In a large serving bowl, toss the cooked and drained pasta with the arrabbiata sauce and serve. >From: Joanne McAndrews - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Peach Plum Chutney Recipe By :Cooking Light Sep98 Serving Size : 9 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 2 cups vidalia onion -- diced OR other sweet onion 1/2 cup orange-mint vinegar -- see recipe 6 tablespoons maple syrup 2 tablespoons fresh chives -- chopped 1 1/2 cups chopped peeled peaches from about 2-large peaches 1 cup chopped peeled plums from about 2-small plums 2 pieces cinnamon sticks -- 3-in long 1. Heat oil in a large nonstick skillet over medium heat. Add onion, and saute 8 minutes. Add orange rind, juice, Orange- Mint Vinegar, syrup and chives, and stir well. Add peaches, plums, and cinnamon; bring to a boil Reduce heat, and simmer 1 hour or until thick. Discard cinnamon sticks. Cool, and store in an airtight container in refrigerator. Yield: 2-1/4 cups (serving size: 1/4 cup). [CALORIES 115 (26% cff) FAT 3g] ORANGE juice and zest, with mint and white wine vinegar. -(Edited by Pat Hanneman 10/01/98)- Notes: Serve this chutney with grilled chicken or with pork chops and rice side dish. Recipe from "Cooking Class: The Good Stuff," recipes by Dave DiResta and Joanne Foran, authors of The Best 50 Flavored Oils and Vinegars. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Peppered Potato And Two Bean Salad Recipe By :Sunset Magazine and California Project LEAN Serving Size : 8 Preparation Time :0:40 Categories : Eat-Lf Mailing List Low Fat Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds red potatoes five large -- about 14 1/2 ounces cooked black beans -- rinsed and drained 1/2 cup chopped red onion 1/2 pound spinach leaves -- rinsed and drained 1 medium red bell pepper -- cored and chopped 2 cups cooked green beans -- cold OR about 16-ounces ***DRESSING*** 1 cup plain nonfat yogurt 3 tablespoons minced fresh cilantro 3 tablespoons minced fresh basil leaves 2 tablespoons lemon juice In a 5- to 6-quart pan, cover potatoes with water and bring to boiling on high heat; simmer until tender when pierced, about 30 to 35 minutes. Drain, let cool, and cut in 3/4-inch chunks into a bowl. Add black beans, onion and dressing; mix. Line a platter with a few spinach leaves; sliver remainder. Mound cut spinach on a platter and top with potato salad; sprinkle with red peppers and surround with green beans. Salt to taste. Dressing: combine yogurt (or use half-reduced-calorie mayonnaise) with herbs and juice. Contacts (http://www.dhs.cahwnet.gov/ps/cdic/cpl/) California. Project LEAN; PO Box 942732, MS-675; Sacramento, CA 94234-7320. -MC( kitpath@Earthlink.net )BUSTer- 10/98 Notes: [Per serving Calories 170; Fat 1g (3%cff); Cholesterol 1mg; Sodium 46mg] >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Poached Fish With Caper Sauce Recipe By :Safeway Market handout Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Fish Steaks -- Note 1 4 Lemon Slices 1 cup Nonfat Veg Chicken Broth, Low Sod -- Note 2 1/4 cup Dry White Wine 1 Dash Pepper 2 Tbsp Water 2 Tsp Cornstarch 1 Egg Yolk -- Beaten 2 Tsp Capers -- Drained Shredded Romaine -- Optional Note 1: Cut 1" thick (about 2 lbs total) Note 2: Original recipe used regular chicken broth Place fish in a greased 10" skillet. Top with lemon slices. Combine chicken broth, wine and pepper; add to skillet. Simmer, covered, 5 - 10 min or till fish flakes easily when tested with a fork. Remove lemon slices and fish; keep warm. Gently boil broth mixture, uncovered, about 5 min or till reduced to 3/4 C. Combine water and cornstarch; stir into broth mixture. Cook and stir until thickened and bubbly. Cook and stir 1 min more. Gradually stir HALF the hot mixture into egg yolk; return all to skillet. Cook and stir 1 - 2 min more. Stir in capers. Place fish steaks on bed of romaine and top with lemon slices, if desired. Spoon sauce over fish. Serves 4 Fish Steak Suggestions: halibut, salmon, sea bass, shark, swordfish, tuna, whitefish This was incredibly good!! I wouldn't hesitate to make it again ... and it goes together quickly. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 177.4 Total Fat 2.5g Sat Fat 0.6g Carb 4.4g Fib 0.1g Pro 35.8g Sod 178mg CFF 12.3% * Exported from MasterCook * Pound Cake With Peaches And Raspberries Recipe By :"Floyd E. Whetzel, Jr." Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- All Butter Pound Cake -- 1" slice -- (see notes) 1/2 cup Canned Yellow Elberta Peaches 2 tbsp Polaner All Fruit Raspberry Slice the pound cake and put on a (largish, because of the juice) plate. Spoon about 5 peaches w/juice onto the cake. Top w/2 tbsp of the raspberries. Microwave for about 30 secs at 60% to heat slightly. Notes: Using a 1" slice of cake gives 20.1% CFF; using a 2'' slice gives 28% CFF. - - - - - - - - - - - - - - - - - - - NOTES : The peaches were good and sweet, and contrasted nicely with the tartness of the raspberries. * Exported from MasterCook * Radish Top Soup Recipe By :The Victory Garden Cookbook, Marion Morash Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 tablespoons butter 1 cup onions -- chopped -- OR leeks 8 cups radish leaves -- loosely packed 2 cups peeled potatoes -- diced 6 cups nonfat chicken stock -- OR water OR combination salt 1/2 cup heavy cream -- OPTIONAL pepper Melt 4 T. butter in a large saucepan, add onions or leeks, and cook until golden, approximately 5 minutes. Stir in radish tops, cover pan, and cook over low heat until wilted, 8-10 minutes. Meanwhile, cook potatoes until soft in liquid along with 1 tsp. salt. Combine with radish tops and cook covered, for 5 minutes to mingle flavors. Puree finely in a food processor or food mill. Add heavy cream, if desired, and enrich with 2 T. butter. Season to taste with salt and pepper. Serve hot. NOTE: This can be served cold - omit the butter enrichment. >From: KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This is an unusual recipe - it tastes a lot like watercress soup. If you have a bumper crop of radishes, this is a good way to use some of them. Here's a recipe that uses the tops of the radish. I've made this using the tops of plain old red radishes, and I suspect that the daikon tops would work as well. I cut way back on the amount of butter in this to make the fat content more acceptable. * Exported from MasterCook * Rainy Day Soup Recipe By :Nathalie Dupree Serving Size : 8 Preparation Time :0:45 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tsp Olive Oil 2 Large onions -- sliced 2 Medium carrots -- sliced 6 Cloves garlic -- minced 2 Medium zucchini -- sliced 3 Cups Nonfat Chicken Broth 28 Ounces tomatoes, canned -- with juice 1/4 Teaspoon red pepper flakes 1/2 cup Fettuccine -- uncooked 1 Tsp thyme 1 Tsp basil 1/2 Tsp salt In Dutch oven, heat olive oil and saute onions and garlic. Add carrots and zucchini and cook covered 8-10 minutes on low. Add stock, tomatoes, pepper flakes and simmer 1/2 hour. Stir in seasonings and pasta, return to a low boil and cook 10-12 minutes, until pasta is done. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 77.3 Total Fat 1.6g Sat Fat 0.2g Carb 13.5g Fib 2.6g Pro 3.4g Sod 548mg CFF 17.4% * Exported from MasterCook * Roman Pasta Soup With Potatoes Recipe By :More_Than_Minestrone Italian Soup Cookbook, Joe Famularo Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp Olive Oil 2 Slices Turkey Bacon -- *Note 1 Cut Into 1/2" Dice 1 Sm Onion Cut Into 1/2" Dice 1/4 cup Finely Chopped Fresh Parsley 4 cup Nonfat Veg Chicken Broth, Low Sod -- *Note 2 4 cup Nonfat Beef Broth -- *Note 2 4 Med Potatoes Peel, Cut Into 1/2" Cubes Salt And Pepper -- To Taste 8 Oz Shell Pasta -- *Note 3 1/2 cup Freshly Grated Romano Cheese -- *Note 4 Pasta E Patate Alla Romana *Note 1: Original recipe used 1 slice bacon...I used turkey bacon and would increase it by 2 - 3 slices *Note 2: Original recipe used regular chicken and beef broth *Note 3: Or any small dried pasta like ditalini...if you prefer a little more pasta then you could increase this measurement to 10 oz but I wouldn't go more then that. *Note 4: Original recipe used 1/2 - 3/4 C freshly grated pecorino cheese such as Romano... I didn't use any as Jeff is lactose intolerant Heat the oil in a large soup pot over med heat. Add the bacon, onion and parsley and saute until the bacon is cooked, about 3 - 5 min. Add the broth and potatoes. Bring to a boil, then reduce the heat to a very slow but steady simmer and cook, covered, until the potatoes are tender but still firm, about 20 min. Season with salt and pepper. Stir in the pasta and cook, uncovered, stirring frequently, until it is al dente, about 10 min. Serve in warmed bowls with 1 - 2 Tbsp of grated cheese sprinkled over each serving. Serves 6 Additions: You might have some left over chicken that you could add to the soup pot. This is fantastic!! I will be making this again. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This is fantastic!! I will be making this again. Cal 241.7 Total Fat 3.8g Sat Fat 0.7g Carbs 41g Fib 2.5g Pro 27g Sod 698mg CFF 11.1% * Exported from MasterCook * Salsa, Fresh Tomato Recipe By :KSBAUM@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salsa Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- tomatoes peppers onion cilantro salt and pepper I just made a large batch of salsa with tomatoes and peppers from the garden. Put tomatoes, peppers, sweet onion, cilantro and salt and pepper to taste in the food processor and pulse to the consistency you like. You can jazz this up with as much hot stuff as you like - peppers, hot sauce, etc. We eat salsa all of the time - with chips, on eggs, on sandwiches, etc. It's a very handy thing to have around the house. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sauteed Summer Fruit Recipe By :Shape, Summer 1998 Serving Size : 4 Preparation Time :0:15 Categories : Eat-Lf Mailing List Fruit Low Fat Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tsp Unsalted Butter 1 Tbsp Brown Sugar 1/4 Tsp Ground Cinnamon Nutmeg -- Large Pinch 1 Pinch Salt 1 1/2 Oz Brandy -- Or Cognac 4 cup Bite-Sized Pcs Soft Fresh Fruit -- Note 1 2 cup Lowfat Frozen Yogurt 1 Tsp Chopped Mint Leaves -- For Garnish Note 1: Fruit such as berries, peaches, apricots etc Prep Time: 5 - 10 min Cook: 3 - 5 min In a saute pan, melt butter over med-low heat. Add sugar, cinnamon, nutmeg, salt and brandy or cognac; increase heat to high and simmer 1 in. Add fruit and cook a few min, until just warm. Divide among 4 bowls and top each with 1/2 C frozen yogurt. Garnish with mint. Jeff fixed this for dessert tonite and it was very good...also quick and easy!! Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 179.5 Total Fat 3.9g Sat Fat 2.4g Carb 24.8g Fib 2.7g Pro 6.9g Sod 81mg CFF 21.8% * Exported from MasterCook * Savory Bisquicks With Sun Dried Tomatoes And Thyme Recipe By :Hanneman: Oct 1998 Serving Size : 6 Preparation Time :0:20 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup Reduced fat Bisquick(r) 3 tablespoons whole wheat flour 1 tablespoon Butter Buds(r) -- sprinkles 1/4 teaspoon fresh thyme leaves -- chopped 2 tablespoons finely chopped softened sun dried tomatoes 1/3 cup lowfat ricotta cheese 2 tablespoons liquid egg substitute -- mixed with 1 tablespoon skim milk 1/8 teaspoon dijon mustard 1 teaspoon olive oil Preheat oven to 425F. In a medium bowl, combine Bisquick, flour, butter buds, thyme leaves and tomatoes. Add the ricotta; using a fork or a pastry cutter, stir until crumbly. Make a well in the center. Combine the egg and milk. Pour half into the bowl. Add the dijon and the oil to the milk in the bowl. Fold to moisten; the dough will form a ball; add more milk mixture if necessary. Set aside to rest for 10 to 15 minutes, if desired. Divide the dough into six pieces. Pat into biscuit shapes with your hands. Place on a sprayed cookie sheet. Bake 15 to 18 minutes. Serve hot. Lots of flavor. Great with soup. Tested by kitpath@earthlink.net [Per Serving - Calories 101; Fat 2G (22%cff); Cholesterol 6mg; 15g carbs; 1g fiber] >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Scalloped Squash And Potatoes With Herbal Crumb Topping Recipe By :Hanneman Oct 1998 Serving Size : 4 Preparation Time :0:35 Categories : Casseroles Eat-Lf Mailing List Low Fat Potatoes Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetable cooking spray 3 cups Buttercup Squash -- peeled and seeded and cut in 3/4-inch chunks 2 cups Russet Potatoes -- peeled and cut into 3/4-inch chunks 1/3 cup red onion -- finely chopped 1 tablespoon Bacos(r) LF ***Sauce*** 2 tablespoons all-purpose flour 1 tablespoon cornstarch 1 tablespoon chopped fresh parsley 1 teaspoon salt substitute 1/4 teaspoon pepper 1/3 teaspoon ground mace or less nutmeg 1 tablespoon butter buds(r) 1 1/2 cups skim milk -- divided 1 tablespoon light olive oil -- mildest flavor 2 tablespoons lowfat ricotta cheese 1/4 cup vegetable broth or skim milk -- if needed **TOPPING** 1/4 cup walnut pieces, optional -- toasted and crushed 1 slice cracked-wheat bread -- torn 1/2 teaspoon dried marjoram 1 tablespoon whipped diet spread -- cold Start the meal in the microwave and finish baking in the oven. Place half of the squash and potatoes in a sprayed 1 1/2-quart casserole dish. Sprinkle on half the onion and all the bacos. In a shaker jar, stir together flour, cornstarch, parsley, nu-salt, pepper, mace or nutmeg and butterbuds. Add 1 cup of the milk; shake well to blend. Add the olive oil and shake again. Pour half the mixture over vegetables. Add the rest of the milk and the ricotta cheese to the shaker jar. Stir well and then shake to combine. Add the last of the potatoes and squash and onions to the casserole. Add the remaining milk mixture. Cover and microwave on high for 5 to 8 minutes. Stir then rotate the casserole. Continue cooking another 5 to 7 minutes or until bubbly. The potatoes should be fork tender but not soft. Remove and stir gently. Add additional liquid if the sauce is too dry: up to 1/4-cup. Meanwhile, preheat the oven to 375F. Crumb the pieces of walnut and bread in a blender or processor. Add marjoram and pulse to combine. Add the chilled whipped margarine in pieces and pulse to combine. Spread the crumbs on top of the casserole and put into the preheated oven, uncovered, for at least 10 minutes till vegetables are tender and accompaniments are ready. Serve hot. Tested by Pat and Bob 10/11/98(Sun) - [Per serving Calories 230; Fat 7G (27%cff); Cholesterol 6mg; Sodium 520mg; POTASIUM 1485MG] Excellent flavor and beckoning aroma. While the topping was browning in the oven we prepared the salad and the side dish. (See menu). Based on an idea from http://friedas.com/ BUTTERCUP squash resembles the kabocha; squat and sweet and orange. Skin is usually tough and covers a thin layer of still-green pulp. Easy to remove with a Swiss peeler (the slingshot). Excellent roasted or cut up into savory dishes. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : MENU: Whole cranberries (canned sauce) mixed with chopped slices of plum (peel still on) and a splash of fresh orange juice (or try raspberry vinaigrette); spoon this on romaine lettuce leaves. Steamed or microwaved broccoli; add Chinese pea pods during the last 3 minutes. Dessert was served later: Frozen vanilla yogurt topped with chopped Almond Joy candy bar, well chilled. It was one of those one nut portions we hand out at Halloween. Mostly vegetables: but it would go well with one of those deli rotisserie chickens. It would be easy to make this vegetarian. Microwave made it fast. * Exported from MasterCook * Shrimp And Rice Soup (Chao Tom) Recipe By :Eating Well Mag. Jan/Feb 1997 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Finely Chopped Shallots -- (2 Tablespoons) 1 Tablespoon Fish Sauce 1/2 Teaspoon Freshly Ground Black Pepper 1/4 Teaspoon White Pepper 1/2 Pound Medium Shrimp Peeled, Deveined And Coarsely Chopped 4 1/2 Cups Water 2 Cans Chicken Broth -- (14 Ounce Cans) Reduced Sodium, Defatted 1 Cup Long Grain Jasmine Rice -- Rinsed 3 cloves Garlic -- large 2 stalks Lemongrass Outer Leaves Discarded, Coarsely Chopped 1 Teaspoon Vegetable Oil -- Preferably Canola 2 Tablespoons Coarsely Chopped Dry-Roasted Peanuts -- Unsalted 1 Cup Loosely Packed Cilantro Leaves 1 Bird Or Serrano Chiles -- (1 Or 2) Finely Chopped In a small bowl, combine shallots, fish sauce and pepper; add shrimp and toss to coat. Cover with plastic wrap and set aside in the refrigerator. Place water and broth in a large soup pot or Dutch oven, add rice and bring to a boil. Meanwhile, using a mortar and pestle, food processor or blender, work 1 of the garlic cloves and the lemongrass together into a paste. Add to rice /broth mixture. When broth reaches a boil, lower heat to medium and simmer, partially covered, for 15 minutes. Set aside. Meanwhile, finely chop the remaining 2 cloves garlic. In a skillet or wok, heat oil over high heat. Add garlic and stir-fry until golden, about 10 seconds. Ad reserved shrimp pieces with marinade. Stir-fry until shrimp starts to change color, about 1 minute. Add to soup. Pour about 1/2 cup of the soup broth into the skillet or wok to deglaze the pan, then pour it back into soup. Continue simmering soup until shrimp is fully cooked, 1 to 2 minutes. Ladle soup into bowls and sprinkle a few peanuts and cilantro leaves over each serving. Serve with side dishes of chiles, Vietnamese Dipping Sauce and the remaining peanuts and cilantro, so guests can adjust flavorings as they wish. Makes about 8 cups Nutritional info from Eating Well Mag. 225 calories per serving; 13 grams protein, 3 grams fat (0.5 gram saturated fat), 33 grams carbohydrate; 1,360 mg sodium; 61mg cholesterol; 1 gram fiber >From: Irene DiGiuseppe - - - - - - - - - - - - - - - - - - - NOTES : This quickly prepared soup has small pieces of shrimp floating in a lightly flavored broth, which is loaded with tender rice. A garnish of chopped roasted peanuts adds a pleasant change of texture and a nutty taste. The soup is traditionally served with a side dish of Vietnamese Dipping Sauce (Nuoc Cham) so guests can add extra flavoring as they wish. * Exported from MasterCook * Shrimp With Moroccan Tomato Relish Recipe By :Eating Well Magazine, Nov/Dec 98* Serving Size : 4 Preparation Time :0:40 Categories : Condiments & Seasoning Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 2 teaspoons ground cumin 1 tablespoon minced ginger root 1 onion -- very thinly sliced 1 pound large shrimp -- peeled and deveined 28 ounces whole tomatoes, canned -- drained and coarsely chopped 2 tablespoons fresh lemon juice 1 teaspoon grated lemon zest 1 teaspoon sugar 1/2 teaspoon salt 1/4 teaspoon ground black pepper 1/4 cup chopped fresh cilantro ***serving-options*** couscous steamed green beans In a large skillet, heat oil over medium heat. Add cumin and ginger; cook, stirring, until fragrant, about 30 seconds. Add onion and stir to coat. Add shrimp and cook, turning once, until pink, 2 to 3 minutes per side. Transfer shrimp to a bowl, leaving onion in the pan. Cover shrimp and keep warm. Add tomatoes, lemon juice, lemon zest, sugar, salt and pepper to the pan; cook, stirring often, until tomatoes and onions are tender and most of the liquid has evaporated, 8 to 10 minutes. Return shrimp to pan and stir to coat with sauce. Remove from heat. Add cilantro and adjust seasoning with salt and pepper . Serve immediately. NOTES: Makes 4 servings. 220 cals; 26 g protein, 6 g fat (1g sat), 16 g carbs, 765mg sodium, 175mg chol, 2g fiber [24%cff]. SOURCES 1) "Swift and Simple: Between the Feasts," By MARGE PERRY in Eating Well Mag (Nov/Dec 98). 2) >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sicilian Garbanzo Stew Recipe By :Fast and Healthy, Mar/Apr 1995, pg 22 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cup Water 1 Tbsp Lemon Juice 4 Tsp Vegetarian Bouillon -- chicken flavored, or -- vegetable flavored 1 Tsp Fennel Seed -- dried, crushed 1/2 Tsp Dried Thyme -- leaves 1 Bay Leaf 1 Med Onion -- finely chopped, * 1 Stalk Celery -- chopped, 1/2 C 2 Cloves Garlic -- minced, * 2 Med Baking Potatoes -- peel, slice,* 2 cup Carrots -- thin sliced 31 Oz Garbanzo Beans, Canned -- drain, rinse 1 cup Fresh Parsley -- packed, including -- stems, chopped 1/8 Tsp Black Pepper -- to 1/4 t In Dutch oven, combine all ingredients except parsley and pepper; mix well. Bring to a boil. Reduce heat to med-low; cover and simmer 15 - 20 min or until vegetables are very tender. Remove bay leaf. With potato masher, mash vegetables into broth to make a thicker chunky mixture. (Garbanzo beans will not mash as thoroughly as other vegetables; leave as is for extra texture.) Stir in parsley and pepper. Serve immediately Makes 6 (1 1/2 C) servings. * TIP: To speed preparation, use food processor with metal blade to chop onion, celery and garlic. Replace metal blade with think slicing disk; slice potatoes and carrots on top of chopped vegetables. Remove all vegetables from bowl. Clean and dry bowl before chopping parsley with metal blade. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 233.8 Fat 2g Sat Fat 0.2g Carb 46.4g Dietary Fiber 9g Protein 9.1g Sodium 582mg CFF 7.6% * Exported from MasterCook * Spiced Gooseberries Recipe By :http://www.oregonfruit.com/oregon_fruit/gooseberry.html Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 quarts gooseberries 4 1/2 cups brown sugar 1 cup cider vinegar 1 stick cinnamon -- (2 inch) 8 cloves 1/4 teaspoon ground nutmeg 2 whole allspice Wash berries, remove stems and blossom ends. Place sugar, vinegar, and spices together in a large pot, add 1/2 cup of water and boil for 5 minutes. Add gooseberries and simmer for 30 to 40 minutes. When the berries are tender and the syrup is thick, turn into hot sterile jars and seal. Time required: 1 hour Yield: about 3 pints Recipes courtesy of Gingerich Farms PO Box 484 Canby OR 97013 (503) 251-3746 >From: Jenny Herl - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Citrus Grilled Shrimp Recipe By :Cooking Light Sep98 Serving Size : 3 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Grilled, Smoked, Bbq Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds unpeeled medium shrimp or about sixteen per serving ***Marinade*** 2 tablespoons chopped fresh cilantro 3 tablespoons fresh orange juice 1/2 teaspoon grated lime rind 1/2 teaspoon grated lemon rind 2 tablespoons fresh lime juice 2 tablespoons fresh lemon juice 2 tablespoons Asian Five-Spice Vinegar -- see recipe 1 tablespoon olive oil 1/4 teaspoon freshly ground black pepper *** 8 skewers cooking spray 1. Peel shrimp, leaving tails intact. 2. Combine cilantro and next 8 ingredients (cilantro through pepper) in a small bowl. Reserve l/4 cup marinade; set aside. Combine the remaining marinade and shrimp in a large zip-top plastic bag; seal and shake to coat. Marinate in refrigerator 1 hour. Thread 6 shrimp onto each of 8 (10-inch) skewers; discard marinade. 3. Prepare grill or broiler. Place kebabs on grill rack or broiler pan coated with cooking spray; cook 3 minutes on each side or until shrimp are done. Remove kebabs from grill or broiler; drizzle with reserved marinade. Yield 3 servings (about 16 shrimp per serving). [CALORIES 217 (25% cff); FAT 6g; PROTEIN 35g; CARB 4g; SODIUM 254mg] ASIAN 5-SPICE: rice wine vinegar with 5 spices plus ginger, lemon, Szechuan peppercorn and cilantro. Notes: Any of the flavored vinegars can be substituted for the Five-Spice vinegar. Recipe from "Cooking Class: The Good Stuff," recipes by Dave DiResta and Joanne Foran, authors of The Best 50 Flavored Oils and Vinegars. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spinach Onion Dip Recipe By :Anne Lindsay, The Lighthearted Cookbook, p. 18 Serving Size : 32 Preparation Time :0:00 Categories : Appetizers Dips Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 Ounces Fresh Spinach Or Frozen Chopped, Thawed 1 Cup Lowfat Cottage Cheese 1 Tablespoon Lemon Juice 1/2 Cup Plain Low-Fat Yogurt Or Light Sour Cream 1/2 Cup Chopped Fresh Parsley 1/4 Cup Chopped Green Onions 1 Teaspoon Salt Fresh Ground Black Pepper 1. Trim stems and coarse leaves from spinach. Wash spinach. Cook, covered, over medium heat for 3 minutes or until wilted. (If using frozen, there is no need to cook.) 2. Thoroughly drain, squeezing out excess moisture; coarsely chop and set aside. 3. In a blender or food processor, process cottage cheese with lemon juice until blended. Add spinach, yogurt (or light sour cream), parsley, green onion, salt, and pepper to taste; process just until mixed. 4. Cover and refrigerate for at least 4 hours or overnight to blend flavours. Makes 2 1/4 cups/550 mL, or about 30 1-tbsp. servings. VARIATIONS: Parsley-Onion Dip: substitute 1 cup coarsely chopped fresh parsley for the spinach. Basil-Onion Dip: substitute 1/2 cup coarsely chopped fresh basil leaves for the spinach. Dill Dip: Substitute 1/4 cup coarsely chopped fresh parsley and 1/3 cup chopped fresh dill (or 1 Tbsp./15 mL dried dillweed) for the spinach. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : Anne Lindsay, The Lighthearted Cookbook, Key Porter Books, Heart and Stroke Foundation of Ontario, 1988. ISBN 1-55013-068-4 * Exported from MasterCook * Summer Vegetable Soup Recipe By :Cole Publishing Group Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon olive oil 1/3 cup sliced onion 1/2 cup diced red potato 1/2 cup sliced green beans 1 cup sliced zucchini 1/4 cup chopped celery leaves 1/2 cup peeled chopped tomato 1 cup cooked navy beans 1/8 teaspoon saffron powder 1/2 teaspoon black pepper 4 cups chicken stock 2 tablespoons tomato paste Salt NOTES: This light but satisfying soup tastes best when made with young zucchini and other summer produce at their peak of flavor. For a richer soup, stir pesto into each bowlful. DIRECTIONS: Heat oil in stockpot. Add onion; saute over medium heat until onion is soft. Add potato, green beans, zucchini, celery leaves, tomato, navy beans, saffron, pepper and stock. Bring to a boil. Reduce heat. Cover and simmer 35 minutes, stirring occasionally. Stir in tomato paste. Season to taste with salt. Let stand, covered, 5 minutes before serving. [Per Serving: 96 Calories; 2 g total fat; 0 mg cholesterol; Calories from Fat 18%] SOURCES: Cole Publishing; nutrition by MasterCook; PatH >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sun Dried Tomato Vinaigrette Recipe By :Recipe Box: American Culinary Gardens 1998 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup sweetened balsamic vinegar 1 medium shallot -- minced 8 sun-dried tomatoes -- drained 6 large basil leaves 1 medium garlic clove 2 tablespoons dry red wine such as Merlot 1/4 cup water 1/2 cup olive oil 1. Bring Balsamique Sweetened Balsamic Vinegar and shallots to boil over moderate heat in a nonreactive saucepan and reduce to approximately 2 tablespoons, about 2 minutes. 2. Transfer reduction to food processor. 3. Add next five ingredients and process until minced. 4. With machine on, add olive oil in steady stream. 5. Transfer vinaigrette to a nonreactive bowl and store or use. Makes 3/4 cup (serves six). formatted by Hanneman *REF (C) 1998 American Culinary Gardens http://www.acgardens.com/ *SWEETENED BALSAMIC VINEGAR. Ingredients: Imported Balsamic Vinegar, Brown Sugar. Contains Sulfites. PER 1 tbsp (15ml) 17 Calories Notes: SOAK the sun-dried tomatoes: in water, juice and/or olive oil for 1 hour and drain Safety Notes: 1. use fresh herbs unless otherwise stated 2. as a precaution: blanch fresh herb leaves for 30 sec (not more than 60 sec) in boiling water; transfer to a bowl of ice water. this will set the color and stop the cooking. - I DO THIS WITH WHOLE GARLIC CLOVES TOO, then slice or chop or leave whole for the recipe. 3. when aging oils or vinegars that use raw plants (like herb leaves or garlic cloves) it's important to keep these things submerged - they can and will grow molds if exposed to the air. 4. if possible, sterilize the jars and cruets and bottles that you use to age the vinegars (or oils) as well as the glass you give them in... >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : here's one we make and like. i add honey to it. bob likes it as is -- "cutting" In re 30% cff -- this is an ingredient and is great on a pasta salad with roasted or grilled veggies - like a ratatouille. * Exported from MasterCook * Sweet And Sour Pork Chops, Traditional Recipe By :Jo Anne Merrill Serving Size : 6 Preparation Time :1:00 Categories : Eat-Lf Mailing List Low Fat Meats Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 pork loin chops -- 3/4 inch thick 1/2 cup pineapple juice 1/2 cup ketchup 2 tablespoons honey 2 tablespoons white wine vinegar 1 1/2 teaspoons Dijon mustard 1/4 teaspoon salt 4 teaspoons cornstarch 2 tablespoons water * You can substitute chicken for pork if you prefer. Place pork chops in a 13 x 9 x 2-inch baking dish. In a bowl, combine pineapple juice, ketchup, honey, vinegar, mustard and salt. Pour over the chops. Cover tightly and bake at 350 degrees for 30 minutes, uncover and bake 30 minutes longer or until meat is tender. Remove chops from pan to a serving platter and keep warm. Strain pan juices into a saucepan. Combine cornstarch and water; add to pan juices. Cook and stir until thickened and bubbly; cook and stir 2 minutes longer. Pour sauce over chops and serve immediately. >From: "Wildrose" - - - - - - - - - - - - - - - - - - - NOTES : Calories: 236.7 (28.5% from fat) Fat: 7.5g cholesterol: 62mg Carbohydrate: 16.1g Fiber: .3g Sodium: 401mg * Exported from MasterCook * Tip - Making Meatballs Of Equal Size Recipe By :TOH Quick Cooking Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Lightly pat meat mixture into a 1" thick rectangle. Cut the rectangle into the same number of squares as meatballs in the recipe. Gently roll each square into a ball. Presto!! >From: Reggie Dwork --- Or use a large melon-baller ["Workman" ] --- This is a good method. What I usually do is to use my small ice cream scoop and they all come out the same. [Penchard@aol.com] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tomato Sauce, Uncooked Recipe By :Cathleen Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- tomatoes -- seeded and diced olive oil vinegar minced garlic salt and pepper fresh chopped basil vermicelli parmesan cheese Seed and dice some tomatoes, and combine in a bowl with a bit of olive oil, some vinegar (I've used balsamic or red wine), a bunch of minced garlic, and salt and pepper. Let it sit for about 20-30mins, add some fresh chopped basil, and toss with vermicelli pasta and parmesan cheese. It's unbelievable!!! You could also add olives or capers. If you want more exact measurements, I'll try to be more specific. It's all just a matter of taste, though. I love the taste of vinegar, so I probably put more vinegar than others would. - - - - - - - - - - - - - - - - - - - NOTES : My absolute favourite way to use fresh tomatoes is in a pasta sauce where you don't cook them.