* Exported from MasterCook * Puffed Apple Pancake Recipe By :Family Circle 2-18-97 Serving Size : 6 Preparation Time :0:15 Categories : Breakfasts Eat-Lf Mailing List Low Fat Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tbsp butter or margarine 2 lbs cooking apples, such as Golden Delicious -- peeled, cored,sliced 3 tbsp sugar 1 tsp vanilla 1/8 tsp ground cinnamon 1 cup milk 2 eggs 2 egg whites 1/4 tsp salt 1 cup all-purpose flour confectioner's sugar Heat oven to 425. Melt butter in large ovenproof skillet. Add apples, 2 tbsp sugar; cook, stirring, 15-20 minutes, until apples are tender and liquid has evaporated. Stir in vanilla and cinnamon. Remove from heat. Beat together milk, eggs, egg whites, remaining 1 tbsp sugar and salt in bowl. Gradually whisk in flour until well blended and smooth. Pour batter over hot apples. Bake in 425 degree oven 20 minutes. Reduce heat to 350 degrees; bake 10-15 minutes, until puffed and browned. Sprinkle with sugar. Cut in wedges. >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : I made this recipe this weekend and my boyfriend just LOVED it! * Exported from MasterCook * Pumpkin Biscuits Recipe By :KCODY63@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Breads/Muffins/Rolls Daily Bread Mailing List Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup canned pumpkin -- (NOT pie filling) 2/3 Cup Skim Milk -- Or Other Liquid 1 1/2 Cups flour -- (half white, half -- WW) 2 Tablespoons wheat germ 2 Tablespoons wheat bran 4 Teaspoons baking powder 1 Clove garlic -- minced 1 Pinch nutmeg 1 Teaspoon salt -- (optional) Combine wet, combine dry, mix wet into dry, drop by generous spoonfuls onto baking sheet squirted with PAM. Bake 20-30 minutes at 450F. The garlic doesn't really give these a pronounced garlic flavor--it just eliminates some of the cloying sweetness of the pumpkin. When these first come out of the oven they are very crisp on the outside and dense and moist on the inside--sort of like little mini-spoonbreads. After they cook the texture becomes more uniform and more like the standard biscuit we all know and love. http://sunsite.unc.edu/pub/docs/recipes/fatfree/breads-variety/pumpkin-biscuits busted by KCODY63@aol.com >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pumpkin Pasta Recipe By :Holiday Pumpkins, Georgeanne Brennan Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Pasta Machine Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup cooked pumpkin -- puree 2 cups all-purpose flour 1 tsp salt 1 egg In food processor, combine all and process until a ball forms, about 1 minutes. Roll out the dough into 1/8-inch thick sheets and cut into 1/4-inch wide noodles. Boil for 3 to 4 minutes. Drain and keep warm until ready to serve. >From "Holiday Pumpkins" by Georgeanne Brennan (1998 Smithmark). It's usually one egg per cup. guess the 1/4-cup of squash was supposed to serve like an egg. Wrong! first it didn't form a ball. Well, I won't bore you with details about things i tried to salvage the dough! Finally got it kneaded and stretchy. When I cut the strands, they stuck together. Phewie! Threw the dough out out out! That's when i came up with the Ramen noodle thing I posted earlier this week. Boy. I need this class. Ash cooks heart-healthy. >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ramen With Bok Choy, Carrot And Pumpkin Sauce Recipe By :Hanneman: Nov 1998 Serving Size : 2 Preparation Time :0:10 Categories : Eat-Lf Mailing List Low Fat Pasta Sauces & Gravies Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package ramen Noodle Fat-Free (2.8-oz) -- chicken flavor 1 carrot 2 baby bok choy 1/4 cup chopped red onion 1/4 cup pecan halves -- or walnuts vegetable cooking spray pasta water 1/4 cup pumpkin squash puree 1/3 ramen seasoning packet 1/8 teaspoon sesame oil pepper soy sauce -- optional Put pot of water on to boil. Meanwhile, slice carrot on diagonal. Quarter each bok choy lengthwise. Chop a half-inch slice of red onion. Roughly chop the pecans. Put ramen in the boiling water. Turn off heat. Cover. Heat wok. Remove wok from flame and spray to lightly coat. Return wok to flame and add the carrot and onion. Stir fry for about 2 minutes or until the carrot are almost crisp tender. Add the bok choy and nuts to the pan and shake/tumble the contents of the wok for 1 minute or until the boy choy is beginning to wilt. Turn down the heat and add about 2 tablespoon of pasta water to the vegetables. Add more if needed to cook the vegetable. Meanwhile, combine the cooked squash (mashed or pureed) with half the chicken seasonings in the packet that comes with the ramen. Add a few drops of oil for flavor and 3/4 cup pasta water to form a thin sauce. Remove cover from wok. Make space in the center of the wok and add the sauce. Let it bubble a few seconds. Drain the ramen and add to the wok. Add more water if needed. Season with pepper, a splash of soy if desired. Serve at once. >Recipe tested by Pat and Bob Hanneman. [ kitpath@earthlink.net] 234cals, 6g fat. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roast Turkey With Apple Cider Glaze Recipe By :Cooking Light, Nov/Dec 1996; page 93 Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 fresh or frozen whole turkey -- (12-pound) thawed 1 medium Granny Smith apple -- quartered 1 medium onion -- quartered 1 bunch parsley sprigs -- (1 ounce) 2/3 cup apple butter 2 tablespoons brown sugar 2 tablespoons Dijon mustard 1/4 teaspoon ground nutmeg 1 1/4 teaspoons salt -- divided 1 1/4 teaspoons black pepper -- divided 1/8 teaspoon ground red pepper 2 cans low-salt chicken broth (10-1/2-ounce) Cooking spray 3 tablespoons all-purpose flour 3/4 cup apple cider 1/4 cup 1% low-fat milk INSTRUCTIONS: 1. Preheat oven to 325 degrees. 2. Remove giblets and neck from turkey; discard, if desired. 3. Rinse turkey thoroughly with cold water; pat dry. 4. Tie ends of legs to tail with cord, or tuck flap of skin around tail. 5. Lift wing tips up and over back, and tuck under bird. 6. Stuff cavities of turkey with quartered apple, onion, and parsley sprigs. 7. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. 8. Combine apple butter, sugar, mustard, and nutmeg in a small bowl; stir well. 9. Spread apple-butter mixture under loosened skin and rub into the body cavity. 10. Sprinkle bird with 1 teaspoon salt, 1 teaspoon black pepper, and ground red pepper. 11. Pour broth and enough water to equal 3 cups liquid into the bottom of the pan. 12. Place turkey on a rack coated with cooking spray; place rack in a shallow roasting pan. Insert meat thermometer into meaty part of thigh, making sure not to touch bone. 13. Bake at 325 degrees for 3 hours or until thermometer reaches 160 degrees. Cover turkey loosely with foil; let stand 10 minutes. Discard skin. 14. Remove turkey from pan, reserving 1-1/2 cups cooking liquid; reserve remaining cooking liquid for another use. 15. Place turkey on a platter. Set aside; keep warm. 16. Pour reserved 1-1/2 cups cooking liquid into a zip-top plastic bag. 17. Snip off one corner of bag; drain liquid into measuring cup, reserving I cup of broth, and stopping before the fat layer reaches the opening. Drain fat layer into another bowl, reserving 2 tablespoons. Discard remaining fat. 18. Combine reserved fat and flour in a medium saucepan over medium heat, and stir until smooth. 19. Stir in reserved 1 cup broth, cider, and milk, and bring to a boil, reduce heat, and simmer, uncovered 3 minutes, stirring constantly until thick and bubbly. Stir in remaining salt and black pepper. Serve gravy with skinned turkey. Yield: 12 servings (serving size: 6 ounces turkey and 2 tablespoons gravy). NUTRITIONAL INFORMATION: CALORIES 372 (24% from fat); FAT 10g (sat 3.2g, mono 2.2g, poly 0.8g); PROTEIN 53.4g; CARB 13.4g; FIBER 0.2g; CHOL 130mg; IRON 3.4mg; SODIUM 524mg; CALC 52mg >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Salmon Gremolata Recipe By :Mauny's Kitchen: Jean Galton Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons extra virgin olive oil -- or as needed 1 1/2 cups fresh breadcrumbs made from country bread 3 tablespoons chopped fresh flat-leafed parsley 1 large garlic clove -- minced 1 teaspoon grated lemon zest 1 teaspoon grated orange zest 1 teaspoon salt 1 teaspoon freshly ground pepper 2 1/4 pounds salmon fillets OR six 6-oz. servings -- skin left on 1. In a medium size skillet, heat 2 tablespoons of the oil over medium high heat. Add the breadcrumbs and saute for about 5 minutes, or until the breadcrumbs are toasted. Transfer to a small bowl and stir in the parsley, garlic, lemon zest, orange zest, 1/2 teaspoon of the salt, and 1/2 teaspoon of the pepper. Set aside. 2. Preheat the grill over very hot charcoal and brush with oil. 3. Brush the salmon with the remaining 1 tablespoon oil and sprinkle with the remaining 1/2 teaspoon each salt and pepper. Place the salmon skin side down on the grill. Grill for 4 to 5 minutes on each side, or until just cooked through. Transfer to serving plates, sprinkle with gremolata, and serve. Memorial Day Barbecue: (May 18 - 24) *Grilled Chicken on Arugula *Salmon Gremolata *Grilled Lamb with Garlic and Rosemary *Mint Cilantro Chutney *Gribiche Sauce at Mauny's Kitchen Table, 1998 Mauny Kaseburg. The Food Bunch: Seattle, WA http://www.maunyskitchen.com HANNEMAN [with olive oil 470cals, 16g fat (31%); without 411 cals, 9g fat (21%cff)] May be cooked under oven's broiler or in oven until edges start to turn white. Notes: "This is a recipe from Jean Galton's Italian Grilling (Broadway Books, 1997). It's a great treatment for salmon no matter what kind - but when it's Copper River salmon, the results are celestial! GREMOLATA is a flavorful mix of lemon zest, chopped garlic, and parsley. Traditionally, it is served with osso buco (braised veal shanks). Here, it's mixed with toasted breadcrumbs and sprinkled on grilled salmon." --Mauny >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Salmon Grenobloise Recipe By :Jacques Pepin's Kitchen: Encore with Claudine 1998 Serving Size : 4 Preparation Time :0:15 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- canola oil -- (orig was 1 1/2 tb) 2 bread slices -- cut into half-inch croutons -- (1-cup) 26 ounces salmon fillets with skin on or one 6- to 7-oz per serving 1/2 teaspoon salt 1/4 teaspoon black pepper 1 lemon -- peeled membranes removed -- 1/4-inch dice or one-tbs diced per serving 2 tablespoons drained capers 2 teaspoons minced fresh chives 1 tablespoon unsalted butter -- (orig was 2 tbsp) 1 tablespoon red wine vinegar ***SIDE DISHES*** artichoke heart salad orzo with arugula cherry compote 1. Heat the oil until it is hot but not smoking in a nonstick skillet. Add the croutons, and cook them for about 2 minutes, stirring them occasionally until they are nicely browned on all sides. Transfer the croutons to a bowl, and set them aside. 2. Sprinkle the fish steaks on both sides with freshly ground salt and pepper, and place them skin side down in the hot skillet you used to saute the croutons. No additional fat is required. Cook the fish, uncovered for 3 minutes over medium to high heat, then cover, and cook it another 2 minutes. Place the steaks skin side up on a warm platter, and sprinkle them with the croutons, lemon flesh pieces, capers and chives. 3. Discard any fat that has accumulated in the skillet. Add butter to the skillet, and cook it over medium heat until it is lightly browned. Add the vinegar, shake the pan to mix it in, then pour the mixture over the fish steaks on the platter. Serve immediately. Serves 4. PER SERVING: 379 cals with 52% cff: 35g protein, 22g fat, 6g sat fat, 110mg chol, 589 mg sodium, 8g carbs, 1g fiber. Total menu: 1498 cals, 55 g fat (33%cff). Salmon is a good source of omega-3 fatty acids. (-estimated by publisher) VARIATION: Substitute spray oil to pan-toast the croutons. Reduce salmon to 4-ounces portions. Reduce butter by one-third. (190 cals, 6.5g fat, 30%) - untested ideas from Pat 11/30/98 kitpath@earthlink.net >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : THIS CLASSIC salmon dish is prepared with unskinned salmon fillets. Cooked in a skillet on the skin side only -- first uncovered, then covered -- they cook all the way through, with the flesh remaining slightly rare. The fat that melts out of the salmon in the cooking process is discarded from the skillet (four fillets will render about 2 tablespoons of fat) and a little butter and vinegar are added. This flavorful blend is poured over the fillets, and they are served with a garnish of croutons, lemon flesh, capers, and chives. * Exported from MasterCook * Sausage Stuffing Recipe By :Eating Well Site Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Stuffing Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 Cups cubed whole-wheat bread -- (12 slices) 1/2 Pound bulk turkey sausage 1 1/2 Teaspoons vegetable oil -- preferably canola 3 Stalks celery -- chopped 2 onions -- chopped 1 Clove garlic -- finely chopped 3 Golden Delicious or McIntosh apples -- peeled, cored and chopped 2 Tablespoons chopped fresh sage -- or 2 teaspoons rubbed dried sage 1 Teaspoon chopped fresh thyme -- or 1/2 teaspoon dried 1/2 Teaspoon dried basil 1 1/2 Cups defatted reduced-sodium chicken broth -- (1 1/2 to 2) Salt & freshly ground black pepper to taste Preheat oven to 350F. Spread bread on a baking sheet and bake for 15 to 20 minutes, or until lightly toasted. Heat a large nonstick skillet over medium heat. Add sausage and cook, stirring with a wooden spoon to break it up, for 5 to 10 minutes, or until no longer pink. Drain in a colander to remove excess fat. Set aside. Add oil to the skillet and heat over medium-low heat. Add celery, onions and garlic; saute for about 5 minutes, or until softened. Add apples and saute for 8 to 10 minutes longer, or until tender. Transfer to a large bowl and add the reserved sausage, toasted bread, sage, thyme and basil. Toss well. Drizzle 1 1/2 cups chicken broth over the breadcrumbs and toss until evenly moistened. If baking in a casserole dish, add the remaining 1/2 cup chicken broth. Season with salt and pepper. Makes 8 cups, enough to stuff one 12-pound turkey or to serve 8 as a side dish. >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : This classic recipe's fat content is halved by substituting turkey sausage for pork. * Exported from MasterCook * Scotch Scones Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups All-purpose flour 1 tsp. baking soda 1 tsp. cream of tartar 2 tbsp. granulated sugar 1/4 tsp. salt 2 tbsp. margarine --- 3/4 cup sour skim milk -- (1 tbsp. vinegar plus milk) Measure dry ingredients into a bowl. Cut in margarine until crumbly. Add sour milk. Stir just until a soft ball forms. Divide into 4 equal balls. Now divide each ball into 4 pieces. Arrange on ungreased baking sheet. Bake in 425oF oven for about 10 to 15 minutes until risen and browned. Makes 16 scones. 1 scone contains: Energy 84 calories Cholesterol trace Sodium 175 mg Fat 2 g You could add raisins with no problems... >From: Barbara Heller - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sesame Brown Rice Recipe By :The Good Table: Easy Gourmet Recipes, p. 93 - see note Serving Size : 10 Preparation Time :1:10 Categories : Eat-Lf Mailing List Low Fat Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Liter Water -- See Notes 500 Milliliters Long-Grain Brown Rice 30 Milliliters Sesame Seeds 1 Milliliter Salt 1. In a large saucepan, bring water to a boil and add rice. Cover and reduce heat. Cook for 50 minutes to 1 hour. Do not lift cover during required cooking time. 2. Put sesame seeds and salt in a heavy skillet. Cook over medium high heat, stirring constantly, until seeds begin to pop. Reduce heat and continue stirring until seeds take on a rich nut-brown colour, about 5 minutes. 3. Add salted seed mixture to rice and stir in just before serving. Makes 8-10 servings. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : This book appears to have been produced as a fundraising project for Mount Sinai Hospital Auxiliary in Toronto, Canada. I don't know when it was published. I have chosen to use the metric units listed at the right side of the recipe. Alternatively use the following conversions for the purpose of this recipe only: 1 L = 4 cups, 500 mL = 2 cups, 30 mL = 2 Tablespoon, 1 mL = 1/4 teaspoon. * Exported from MasterCook * Shortcake Gems Recipe By :Unknown Serving Size : 16 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups flour 1/2 cup sugar 2 teaspoons baking powder 1/4 teaspoon Morton's Lite Salt 1/4 cup Fleischmann's Unsalted Margarine 3 tablespoons skim milk 1/2 teaspoon almond extract 1 large egg 1/2 cup preserves Combine flour, sugar, baking powder & salt. Cut in margarine. Combine milk, almond extract & egg. Add to flour mixture & stir just until moistened. Press 1/2 of mixture into the bottom of an 8 inch square pan that has been coated with Pam. Bake at 400F for 5 minutes. Spread the base with preserves. Drop remaining half of mixture by small spoonfuls evenly over preserves. Bake an additional 13-18 minutes or until lightly browned. Cool completely. Sprinkle with powdered sugar, if desired. Per bar: 122 cal, 3.2 g fat, 13 mg chol, 73mg sod. >From: JusNeedlin@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shrimp And Peppers Recipe By :Diet the French Way Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons Olive oil 4 Garlic cloves -- minced 1 1/2 pounds Shrimp -- peeled and deveined 1 md Onion -- coarsely chopped 1 Red bell pepper -- cut in strips 1 yellow bell pepper -- cut in strips 1 green bell pepper -- cut in strips 4 tablespoons Dry white wine 1/2 teaspoon Salt 1/4 teaspoon Pepper 1/4 cup Chopped fresh basil -- (I use 1/4-1/2 cup) 2 teaspoons Thyme Saute garlic in oil about 10 seconds. Add the shrimp and saute 3 minutes. Remove the shrimp to a heated plate. Add the onion and saute 2 minutes. Add the bell peppers and saute 1 minute. Return the shrimp to the skillet, add the wine, salt, and pepper and saute for 3 minutes longer. Add the basil and thyme and saute for 1 minute. Cooking times can vary according to your preference, whether you like the vegies crispy or a little limp. Don't overcook the shrimp. >From: Mary - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Smoked Turkey Sausage And Vegetable Bake Recipe By :Women's Day, November 1998 (Elizabeth Dorn) (modified) Serving Size : 4 Preparation Time :0:15 Categories : Casseroles Eat-Lf Mailing List Low Fat Potatoes Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 14 ounces fat free turkey kielbasa -- cut in 2" pieces 2 green bell peppers -- cut into chunks 2 onions -- cut into chunks 4 large red potatoes -- cut into chunks 1/2 cup nonfat Italian salad dressing Cut turkey kielbasa into 2 inch pieces; cut bell peppers, onions, and red potatoes into chunks and place in a 13 x 9 inch rectangle Pyrex baking dish. Pour Italian salad dressing over, and toss to coat. Bake in a 325 oven for 1 hour. >From: Joanne McAndrews - - - - - - - - - - - - - - - - - - - NOTES : We had this for dinner last night, along with one of those pre-made tossed salads from the grocery store, and some bread from our bread machine. This was good and *very* easy- we will definitely make it again. * Exported from MasterCook * Snowballs Recipe By : Serving Size : 48 Preparation Time :0:00 Categories : Cookies Eat-Lf Mailing List Fatfree Low Fat Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Large egg whites 1/8 Teaspoon cream of tartar 1/2 Cup sugar 1/2 Teaspoon vanilla extract 1 Bar white chocolate -- *NOTE broken into -- squares or coarsely chopped,(3 ounces) Mixed color decors -- OR -- silver dragees, optional *NOTE broken into squares or coarsely chopped,(3 oz) Light, crisp and with only a scant amount of fat, snowballs are tiny meringues capped with white chocolate and sprinkled with dot-size decorating candies for a festive finish. Meringues are easy to make, but for egg whites to whip properly, they must be free of fat. Use a dry, clean glass or metal bowl for beating the whites. If a speck of yolk breaks into the whites, scoop it out with a piece of egg shell. If you're handy with a pastry bag, use one fitted with a 1/2-inch plain tube to form the snowballs. I use a scoop that holds about 2 1/2 teaspoons to form even mounds, but you can shape snowballs with a teaspoon. Meringues don't change shape when they bake, so smooth any ragged edges before baking. Used a 3-ounce bar of Lindt Swiss White Tablette Blanche in this recipe. White chocolate requires less heat than regular chocolate to melt, so I set it in a bowl in a pan of hot (not simmering) water and stir until smooth. Preheat oven to 200 deg F. Line two baking sheets with parchment paper or foil. In large bowl of electric mixer, beat egg whites and cream of tartar until frothy. Add sugar, 1 tablespoon at a time, beating well after each addition. Continue beating until meringue holds glossy, stiff peaks. Beat in vanilla. Drop meringue, about 2 teaspoons for each cookie, 1 inch apart onto prepared baking sheets. Bake 2 hours or until meringues are thoroughly dry to touch but not browned; rotate baking sheets halfway through baking. Remove cookies from oven and cool completely. Peel off parchment or foil. Melt white chocolate in a bowl set in a pan of hot water: stir until chocolate melts. Using a butter knife, spread 1/4 teaspoon white chocolate over top of each cookie. If desired, sprinkle a few color decors or silver dragees over each cookie before chocolate sets. Store at room temperature in a tightly covered container. Makes 4 dozen 1 1/4-inch cookies. Per cookie: Calories, 18; fat, 0.5g, protein, 0.2g, carbohydrates, 3g; cholesterol, trace; sodium, 4mg. Jan Nix, of Palo Alto, is author of "Food & Fitness" (HP Books). Published 12/06/95 in the San Jose Mercury News. Copied with permission from the San Jose Mercury News >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 11.8 Total Fat 0.2g Sat Fat 0.1g Carb 2.4g Fib 0g Pro 0.2g Sod 2mg CFF 14.7% * Exported from MasterCook * Sole A La Meuniere Recipe By :Michele Scicolone, Fish Steaks and Fillets, p. 41 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup Flour 1/2 Teaspoon Salt 1/8 Teaspoon Pepper 1 1/2 Pounds Sole Fillet -- Cut Into Serving Pcs Or Snapper Or Flounder Fillets 2 Tablespoons Butter 2 Tablespoons Vegetable Oil 1 Tablespoon Chopped Parsley 2 Tablespoons Unsalted Butter 2 Tablespoons Lemon Juice 1. On a sheet of wax paper, combine the flour, salt, and pepper. Dip the fillets into the mixture and shake to remove the excess. 2. [Whisk together 2 tablespoons butter and 2 tablespoons vegetable oil or olive oil.] Heat a large heavy nonstick skillet over high heat until hot enough to evaporate a drop of water on contact. Add the butter and oil mixture and heat until very hot. 3. Arrange the fillets in the pan in a single layer. Do not crowd the pan. If necessary, saute the fillets in two batches. Saute for 1 to 2 minutes on each side, or until golden. With a slotted spatula, transfer fillets to a warm serving platter. Sprinkle with parsley. 4. Wipe out the skillet; place over medium heat. Add the remaining butter and swirl the pan until the butter is melted and golden brown. Remove the pan from the heat; stir in the lemon juice. Spoon over the fish, and serve. Serves 4 to 6. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : This is barely "TNT" since I have made it only once, but really liked it and plan to cook it again next week. I tend to find that the cooking times given in these recipes are understated, but your best bet is to check the fish after the recipe's recommended time, and if it doesn't look done (opaque) or feel firm, keep cooking. * Exported from MasterCook * Sourdough Sausage Stuffing Recipe By :Cooking Light Magazine Serving Size : 9 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Stuffing Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 turkey Italian sausage links -- (about 11 ozs.) 1 Tsp. olive oil 2 Cups chopped onion 2 Cups chopped celery 2 Tbsp. chopped fresh parsley 2 Tsp. dried rubbed sage 1 Tsp. dried thyme 1/2 Tsp. salt 1/2 Tsp. dried marjoram 1/2 Tsp. black pepper 12 Cups cubed sourdough bread -- (1/2-inch) -- (about 1 pound) 1 Can fat-free less-sodium chicken broth -- (16-0z.) cooking spray Serving Size: 1 cup Preheat oven to 350F. Remove casing from sausage. Heat oil in a large nonstick skillet over medium-high heat; add sausage, and saute 5 minutes until browned, stirring to crumble. Add onion and celery, and saute 3 minutes. Stir in parsley and next 5 ingredients (parsley through pepper). Place sausage mixture in a large bowl; stir in bread and broth. Spoon stuffing into an 11 x 7-inch baking dish coated with cooking spray. Cover and bake at 350F for 15 minutes. Uncover; bake an additional 20 minutes or until golden brown. Calories 208; Fat 5 g (sat 1.7 g, mono 1.9g, poly 2.4g); Protein 11.9; Carb 28.9; Fiber 2.1g; Chol 30 mg; Iron 2.3 mg; sodium 699 mg; Calcium 76 mg. >From: "Elaine Pawelko" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Black Bean And Sausage Soup Recipe By :Cooking Light Oct. 1998 p. 158 Serving Size : 4 Preparation Time :0:22 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 30 Ounces black beans, cooked -- rinsed and drained 2 1/2 Cups water -- divided 1 Tablespoon olive oil 2 Cups diced onion 1 Teaspoon chili powder 1/2 Teaspoon ground cumin 1/4 Teaspoon hot sauce -- (1/4 to 1/2) 1/4 Teaspoon black pepper 1 garlic clove -- minced 6 Ounces turkey kielbasa -- diced 1. Place 1 cup beans and 1/2 cup water in a food processor or blender, and process until smooth. 2. Heat olive oil in a large Dutch oven over medium-high heat. Add the onion, and saute 4 minutes or until onion is soft. Add bean puree, remaining beans, 2 cups water, chili powder, and next 4 ingredients (chili powder through garlic); bring to a boil. Cover, reduce heat, and simmer 5 minutes, stirring occasionally. Stir in turkey kielbasa; cook 1 minute or until thoroughly heated. Yield: 4 servings (serving size: 1-1/2 cups). CALORIES 291 (26% from fat); FAT 8.3g (sat 2.6g, mono 3.5g, poly 1.5g); PROTEIN 17.8g; CARB 38.9g; FIBER 7g; CHOL 23mg; IRON 7.8mg; SODIUM 789mg; CALC 72mg >From: Katherine Rodman - - - - - - - - - - - - - - - - - - - NOTES : They are all yummy and take next to no time to make. Enjoy! * Exported from MasterCook * Spicy Lentil Soup With Sausages (Germany) Recipe By :LINDA MCCARTNEY ON TOUR (Little, Brown 1998) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Tvp, Seitan, Tempeh Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 2 medium onions -- finely chopped 2 large carrots -- finely chopped 4 stalks celery -- finely chopped 1 dried chile pepper, red -- optional 2 garlic cloves -- crushed 1 teaspoon ground coriander 1 teaspoon ground cumin 1 cup red lentils 6 cups defatted low-sodium vegetable broth 2/3 cup low sodium tomato juice 8 ounces vegetarian sausages, or 8-links -- grilled and sliced salt and pepper parsley or savory garnish Heat oil in large saucepan. Add the chopped onion, carrot, celery and chili. Cook over a low heat for 5 minutes, stirring occasionally. Stir in the garlic and spices. Cook for a further minute or two, then stir in the lentils. Gradually stir in the stock or broth and the tomato juice. Cover, bring to the boil and simmer for about 20 minutes until the vegetables are tender. Remove the soup from the heat and stir in the sausage slices. Season to taste with salt and pepper. Serve with chopped fresh parsley [PER SERVING: 434 cals; 12 g fat (24%cff)] VARIATION : Mixed legumes: 3/4-cup red lentils; 1/2-cup green split beans: well rinsed. Soaked for 30 minutes. Chop onion, celery, garlic, carrot Cuisinart; soften in a skillet prepared with vegetable oil spray. Six cups of liquid included vegetable broth and the juice from canned tomatoes. Reduce sausage to three ounces, total. Double all the spices and added a pinch of madras curry powder; substituted cilantro for the parsley. Simmer until vegetables are soft and the flavors are mellow. --Tested 11/2/98 Hanneman (kitpath@earthlink.net). [387 cals, 10g fat] >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : This chunky soup is a complete meal in a bowl. It is lovely served with thick wedges of Granary bread, or it can be made into a more substantial meal by serving it with dumplings. * Exported from MasterCook * Spinach And Tortelloni Soup (Skinny Pasta) Recipe By :Sue Spitler (1994) Serving Size : 6 Preparation Time :0:20 Categories : Eat-Lf Mailing List Italian Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Vegetable cooking spray 2 cups sliced carrots 1/4 cup thinly sliced green onions -- with tops 2 cloves garlic -- minced 1 teaspoon dried basil 32 ounces low-salt chicken broth 1 1/2 cups water 9 ounces tortellini, cheese-filled -- with tomato (fresh and low-fat) 3 cups spinach leaves -- torn 3 teaspoons lemon juice -- (2 to 3) 1/4 teaspoon ground nutmeg -- or less 1/8 teaspoon pepper Look for fresh or frozen tortelloni filled with low-fat ricotta and sun-dried tomato: 170 cals per 1-cup serving (18% CFF: 3.5 gm total fat). Estimated by author. Spray bottom of large saucepan with oil; heat over medium until hot. Saute carrots, onions, garlic, and basil until onions are tender, about 5 minutes. Add chicken broth and water to saucepan; heat to boiling. Reduce heat and simmer, covered, 10 minutes. Heat broth mixture to boiling; stir in tomato and cheese tortelloni; add spinach. Reduce heat and simmer, uncovered, until tortelloni are al dente, about 5 minutes. Season with lemon juice, nutmeg, and pepper. >From ISBN 0-940625-79-2 (paper). Skinny Pasta is published by Surrey Books, Inc. (Chicago). Copyright (c) 1994 by Sue Spitler. Part of a series. Pat Hanneman (Dec 1996). A fast soup mailed to eat-lf 11/19/98. >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : GROCERIES: filled tortelloni; carrots; onions; lemon; chicken broth Fast pasta soup with less than 4g fat. * Exported from MasterCook * Stuffing From Bagels Recipe By :Annie Coyne Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Stuffing Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- miscellaneous flavored bagels sauteed onions sauteed celery Jerusalem artichokes nuts sausage broth sage thyme I usually make my stuffing from scratch, using day-old bagels. I get a variety of flavors, not just plain - a random bite of pumpernickel or pesto is terrific, though I stay away from cinnamon raisin or other sweet types. Just cut up the bagels into bite-sized chunks, add sauteed onions and celery (or whatever else suits - Jerusalem artichokes are nice here), maybe some nuts, bits of sausage or giblets, whatever is handy. Wet thoroughly with a well-seasoned broth. I usually use a combination poutltry-veg broth with lots of sage and thyme (or poultry seasoning, if I have it). I think the key is to use lots of broth. I had been taught to 'lightly moisten' stuffing, and was never pleased with the (dry) results. The extra moisture will help if you're baking it separately, as well. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stuffing Tips Recipe By :The right stuffing," November 11, 1998, BY SUSAN SELASKY Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Stuffing Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Stuffing is the costar of the Thanksgiving feast. Many people prefer a traditional bread stuffing flavored with celery, onions, herbs, broth and giblets, but there are as many variations as there are picky eaters. For our guide to the stuffing basics, we consulted chef Allen Plungis of Katherine's Catering and Special Events in Ann Arbor and a cookbook standard, "50 Best Stuffings and Dressings" by Rick Rodgers (Broadway, $10). Here's your road map to great stuffing. What kind of bread should I use? Use day-old unsliced white bread, a loaf or baguette of French bread, crumbled corn bread or even whole wheat bread. Some people like a mixture of breads. Some prefer a firmer white bread such as Pepperidge Farm. Whichever kind you choose, dry the bread first. How do I dry bread? Cut the bread into 1/2- to 1-inch cubes. Spread the cubes out on a baking sheet and dry, uncovered, overnight. Or dry them in the oven at a low temperature (about 200 degrees) for about an hour. Dry bread soaks up moisture and makes a moist but not mushy stuffing. ..>TIP: I use the turkey pan and toss the cubes every once in while. pat<... You can dry the bread a day ahead and store it in a plastic bag. How much bread will I need? Generally, a 1-pound loaf will yield about 10 to 12 cups of bread cubes. That is enough to stuff a 12-pound to 15-pound turkey. If you have some left over, you can bake it separately. ...>highly recommended to bake it aLL separately... <... What do I put in a basic stuffing? Choose chopped vegetables such as celery, onions and carrots and dried spices such as sage, thyme, oregano, salt and pepper. To save time, chop them a day ahead and store in bags in the refrigerator until you're ready to use them. You'll also need a liquid such as chicken, turkey or vegetable stock or broth, which can be bought at the grocery. It's generally not necessary, but some people prefer to use a binding agent such as egg whites or whole eggs to hold the stuffing together. If the stuffing is very dry, you may want to do this. Where do I begin? First, saute the vegetables (celery, onion, carrots) in butter. Then add dried sage or chopped fresh sage and other seasonings of choice. (For details, see the recipe for Classic Bread Stuffing with Onions, Celery and Herbs, at right.) When the vegetables are tender, add the liquid (stock or broth) and simmer about another 10 minutes. Next, place the dried bread cubes in a large bowl. Pour the vegetable mixture over the bread. Mix it well to soften and penetrate the bread. Then check the seasonings and adjust to taste. You could toss in some fresh parsley or basil at this point, if desired. This also is where you would use egg whites or whole eggs to bind the mixture, if you prefer. How much liquid do I need? That depends on how moist you want the stuffing. If using about 10 cups of bread cubes, you'll need at least 1 to 1 1/2 cups stock or broth. For a drier stuffing, use less liquid. Add more for a moister stuffing. Stir in the liquid just until the bread mixture is moistened; don't overwork it. What else can I put in stuffing? Just before baking, you can add fully cooked pork sausage, drained and crumbled, or diced cooked turkey. You also can add dried fruits such as apples, apricots, cherries, cranberries, pears, raisins or currants. You can be as creative as you like. For additional fruit flavor, substitute orange juice for half of the broth. Other vegetables such as broccoli and mushrooms also can be added to please any vegetarians at the table, Plungis says. But if you add mushrooms, be sure to saute and drain them first. Mushrooms release a lot of water and would produce a watery stuffing if added raw. How much stuffing goes in the turkey? Allow about 3/4 cup of stuffing per pound of turkey. Always loosely fill the turkey cavities. By lightly filling it, you're more likely to have the turkey and stuffing reach safe temperatures without overcooking the bird, says Bessie Berry, manager of the U.S. Department of Agriculture's Meat and Poultry Hotline. What should I do with the leftover stuffing? Place any stuffing that won't fit in the turkey in a casserole dish, cover and bake at 350 degrees for 45 minutes to 1 hour. Make sure it is heated through and reaches a temperature of 165 degrees. Are there any dangers to stuffing the turkey? Bacteria can survive in stuffing that has not been thoroughly heated to 165 degrees. Even if the turkey has reached its safe temperatures (180 degrees in the thigh and and 170 in the breast), the stuffing may not be warmed enough to destroy bacteria. Always check it with a meat thermometer. The USDA says it's safer not to stuff a turkey. And, if you don't have a meat thermometer, you definitely shouldn't stuff the turkey, because you will have no way of checking its temperature. How should I check the stuffing temperature? Once the turkey has reached its safe temperature, stick the oven-safe meat thermometer through the main cavity opening into the thickest part of the stuffing. Close the oven door and wait a few minutes before checking the reading. The stuffing is done at 165 degrees. If it's not done, continue cooking the turkey until the temperature is reached. What next? Once the turkey and stuffing are done, remove the pan from the oven. Transfer the stuffing from the bird to a serving dish, cover and keep warm while the turkey rests for about 20 minutes. Always remove all of the stuffing from the turkey. It can be stored separately in the refrigerator for one to two days. All content copyright 1998 Detroit Free Press and may not be republished without permission. This is a copy intended for person information only. >From "The right stuffing," November 11, 1998, BY SUSAN SELASKY, Free Press Test Kitchen Director >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sugar Peas And Carrots In Lime Butter Recipe By :Step by Step Vegetable Cookbook (1995: Crescent) Serving Size : 4 Preparation Time :0:20 Categories : Eat-Lf Mailing List Low Fat Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces carrots 4 oz sugar snap peas 2 teaspoons diet spread 2 garlic cloves -- crushed, optional 1 tablespoon lime juice 1/2 teaspoon brown sugar or honey water lime zest -- finely julienned Peel or scrub carrots and cut into thin (1/8") diagonal slices. Wash and string the peas. Heat margarine in a large frying pan. Add garlic, cook over low heat for 1 minute. Add juice and sugar or honey. Cook stirring until sugar has completely dissolved. Add peas add carrots; add up to 3 tablespoons of water or as needed to cook vegetables until tender (2 to 4 minutes). Garnish with lime zest. Serve immediately. [35 cals, 1g fat] VARIATION: Omit garlic and cook in the microwave on high with a spray or two of 'I Can't Believe It's Not Butter' for 2 minutes. Remove. Add juice and honey and a little water. Microwave on high another 30 seconds. Serve garnished with zest. This is one of our favorite vegetable combinations because of the color and citrus. Excellent with poultry; good too with meatloaf or macaroni and cheese. --kitpath@earthlink.net 11/98 >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : One of our favorite (TNT) combinations is sugar snap peas and carrots. I use skinny carrots so that the diagonal slices are similar in size to the sugar snaps. Another medley for color: the old standby: peas and corn side by side and garnished in the "seam" with finely grated carrot and orange zest. Another is similar to what we get a the outback restaurants: sliced yellow zucchini, broccoli spears, carrots slices, Chinese pea pods, cauliflower florets steamed with tarragon leaves and topped with a spray or two of diet margarine or a little tarragon flavored olive oil. * Exported from MasterCook * Superlative Carrot And Yam Soup Recipe By :ROTI: John Challender; Hanneman (Ed) Serving Size : 6 Preparation Time :0:30 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Onion -- quartered 2 small garlic cloves -- sliced 2 teaspoons minced ginger root vegetable oil/spray 1/8 teaspoon chili powder or cayenne -- or more to taste 1 teaspoon vegetable soup base 1 large yam -- peeled and cubed 1 large carrot -- scrubbed and sliced Water to cover 2 tablespoons ground blanched cashews 1/4 cup nonfat dry milk ***Optional Garnish*** Chopped fresh parsley or cilantro gamasio or toasted sesame seeds and salt cayenne pepper Fit food processor with metal blade. Coarsely chop the onion, garlic and ginger. Saute in nonstick soup pan with a small amount of oil or cooking spray until translucent. Add cayenne and stir to mix and warm. While the onion is cooking, coarsely chop the yam and carrot chunks in the food processor. Add to the onions, stirring well to mix. Add the vegetable broth concentrate (soup base) and enough water to cover. Bring to a boil. Reduce heat and cover, vented slightly to allow the soup to reduce and concentrate it's flavor. Simmer for about 10 to 15 minutes or until vegetables are tender. Puree the soup, gradually adding in the cashews and the milk powder. Reheat if necessary and serve the soup in individual bowls. Garnish with parsley and gomashio (seeds and salt) and offer more ground chili pepper. Makes 2 or 3 servings or about 6 cups. [PER CUP: 70 cals, 1.4g fat (18%cff)* mc] VARIATIONs: Add more protein to this soup: add in a cube of soft tofu while blending, or add 1/4 cup of cooked mixed white and brown rice and white navy beans to each bowl before serving. * INFO * Recipe Submitted By John Challender, Rotary Club Of Strathcona Sunrise Courtney, BC, Canada. Archived at Roti - Rotarians On The Internet - URL: http://pages.prodigy.com/ROTI-Recipes/ Preparation and wording modified by Pat. Nutrition by mastercook. REVIEW: We used ground New Mexico Chiles and added more at the table. Delightful aroma, the kind that sells houses. Chopping the vegetables in the food processor made for a much smoother creamed soup. We used an immersion blender. I didn't like the flatleaf parsley; next time I'll serve it with cilantro. Tested by Pat and Bob Hanneman kitpath@earthlink.net 11/30/98. >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : Today's luncheon soup was served with a slice of bread.Satisfying yet I think we will be hungry again in a few hours. Recommend using the food processor to crumb all veggies. Faster simmer and more flavor. We used the immersion blender or ... Emeril calls it a boat. Don't know about the superlative "superlative" but it was very good. * Exported from MasterCook * Sweet Potato And Black Bean Thing Recipe By :Fat Free Digest by Charlotte Louise Orton Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Low Fat Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lg sweet potato -- diced 1 clove garlic -- (peeled if you want) 1 can Plum tomatoes -- all chopped 2 cup Black beans -- * Mushrooms -- optional 1 pt vegetable stock Salt and pepper to taste 1 lg Onion -- (chopped) *(already soaked and cooked for about -15mins) Add any other vege that needs eating. Bring it all in a big pan( I used a pressure cooker). Bring to a boil and simmer for about 1 hour while you do other stuff. Serve with bread or on its own. The sweet potatoes and beans tasted gorgeous together and its ff and EASY. Fat Free Digest by Charlotte Louise Orton on Apr 3, 1997. >From: JohnjP3335@aol.com - - - - - - - - - - - - - - - - - - - NOTES : To me the white sweet potato looks and tastes just like any sweet potato. My wife feels that it is somewhat milder and tastes like something between a sweet and a white potato. I guess you have to try it yourself. Here is the recipe that I tried it in. * Exported from MasterCook * Sweet Potato Crisp Recipe By :Dot McChesney Eat-L List 6-12-96 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Sweet Potatoes & Yams Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 1/2 pounds Sweet potatoes 1/3 cup Brown sugar -- packed 1/3 cup Orange juice 1/2 cup Egg Beaters(r) 99% egg substitute 3 tablespoons Kahlua 1 1/2 teaspoons Pumpkin pie spice 1 tablespoon Butter Buds(r) -- liquid 1/4 cup Pecans -- toasted and chopped 3 tablespoons Flour 1/4 cup Brown sugar -- packed 1 teaspoon Cinnamon 1 tablespoon Butter Buds(r) -- liquid Cover potatoes with water and cook 35-40 mins or until tender. Drain and cool. When cool, peel and mash in a large bowl until smooth. Preheat oven to 350F. Lightly spray a 2-qt baking dish with Pam. Stir 1/3 cup brown sugar, orange juice, egg substitute, Kahlua, pie spice and butter buds into the sweet potatoes. Spoon into dish. Make the topping: Combine chopped pecans, flour, brown sugar, cinnamon and butter buds in a bowl. Sprinkle over the sweet potatoes. Bake uncovered for 40 mins. >From: Penchard@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet Potato Pie, Sugar-free Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Diabetic Eat-Lf Mailing List Low Fat Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 CUPS MASHED COOKED SWEET POTATOES -- (1-1/2 POUNDS) 1/4 tsp ground mace 1 Tbsp margarine -- softened 2 tsp ground cinnamon 3/4 tsp ground nutmeg 7 1/4 tsp Equal Measure -- or 24 packets Equal 2 tsp vanilla extract 2 eggs 2 9-inch pie shells, unbaked 1/2 teaspoon salt -- (optional) 1 can evaporated milk -- (12 ounce) -- or evaporated skim milk MAKES TWO 9-inch pies, 16 Servings PREHEAT OVEN TO 350 degrees. In large bowl of an electric mixer, combine the sweet potatoes, eggs, Equal, margarine, cinnamon, nutmeg, mace, salt and vanilla. Beat on medium speed until smooth, scraping bowl several times. Slowly add milk. Beat until well-mixed. Pour into unbaked pie shells and bake 50 to 60 minutes or until knife inserted in center comes out clean. Allow to cool before serving. PER SERVING: 208 calories, 9 g fat, 27 mg cholesterol, 245 mg sodium. DIABETIC EXCHANGES: 1 vegetable, 2 breads, 2-1/2 Fat USE EGG SUBSTITUTE AND CUT THE CHOLESTEROL DOWN >From: Angie Phillips - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet Potato Soup Recipe By :Canyon Ranch Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound sweet potatoes -- peeled and diced 1 medium sweet onion -- chopped 4 garlic cloves -- minced 1/4 teaspoon cinnamon 1/4 teaspoon salt 1/4 teaspoon black pepper -- freshly ground 1 1/2 cups nonfat chicken broth -- or veggie broth 2 cups fresh orange juice Allow 25 minutes. Combine the potatoes and onion in a large saucepan and cook, covered, over low heat until the onion is soft and translucent, about 12 minutes. Add garlic, cinnamon, slat and pepper and cook for 3 more minutes. Add the chicken broth and orange juice and cook until the sweet potatoes are soft. Puree until smooth. Serve hot or cold. Makes 6 servings: 1cup contains 129 cals, negligible fat, 271 mg sodium, 29g carbs, 3g protein. Variations: use as a sauce on chicken or vegetables. Whisk in a little extra-virgin oil oil into a little leftover soup for an unusual salad dressing. SOURCE: Canyon Ranch cooking by Jeanne Jones (1998). See www.canyonranch.com for spa information. Mailed by kitpath@earthlink.net to eat-lf mailing list 11/22/98. >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : Can also be used as a sauce for poultry or veggies... * Exported from MasterCook * Sweet Potato Tamales Recipe By :Bobby Flay and Holly McCord, Nov 1996 Serving Size : 8 Preparation Time :2:30 Categories : Eat-Lf Mailing List Low Fat Mexican & Southwestern Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 20 Dried Corn Husks 1 1/2 Cups corn kernels 1 Medium onion 1 Cup nonfat chicken broth 1 1/2 Tablespoons margarine 1 1/4 Cups yellow cornmeal 2 Medium boiled sweet potatoes -- cubed and drained freshly ground black pepper This recipe is one of four stemming from interview and collaboration between Holly McCord of Prevention magazine and chef, Bobbie Flay of the Mesa Grill, NYC. * Rinse husks; soak 2 hrs. in warm water. * Puree corn, onion and broth in a food processor. Transfer to a bowl; cut in margarine. Using your fingers, mix in cornmeal and pepper (to taste) until margarine is blended. Mash in sweet potatoes. * Drain 16 husks; pat dry. (Tear remaining husks into 1-in.-wide strips for tying ends.) Lay 2 husks flat, tapered ends facing out and broad bases overlapping by about 3 in. Place 1/2 C. of cornmeal mixture in center. Bring long sides up, overlapping slightly; pat to close. Tie ends with cornhusk strips. Trim ends. * Steam single layers of tamales, covered tightly, on rack over boiling water for 45 min. To serve, slit tops; push ends toward middle to expose filling. Top with 1 tbsp. orange-honey butter, as follows: Boil 1 c. orange juice; reduce to 1/3 c. Remove from heat; cool. Whip in 2 Tbsp. honey, 1 tbsp. light margarine (softened) and black pepper to taste. COOKS Tip: Refer to recipe called Tamales Nortenos, in book by Garry Howard for detailed instructions on how to work with the corn husks, etc. see: http://www.cs.cmu.edu/~mjw/recipes/ethnic/mexican/tamales-diana-kennedy see also: http://www.netrelief.com/garry/ >posted by [183 cal, 2.8 g fat, Pat H. McRecipe 1996, see Thanksgiving Menu]; reposted 1998 november. >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ten Minute Szechuan Chicken Recipe By :Modified by Lisa Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 skinless boneless chicken breast -- or Turkey 1 cup mixed vegetables 1 1/2 tablespoons white wine vinegar 3 tablespoons Cornstarch 1 teaspoon Sugar 1 tablespoon Vegetable oil 1/4 cup Water 3 Cloves garlic -- minced 6 Green onions -- cut in 1" pieces 5 tablespoons soy sauce 1/8 teaspoon cayenne pepper Cut chicken into 1 1/2 inch cubes. Lightly toss with cornstarch in bag to coat. Heat oil in skillet or wok; stir-fry chicken and garlic until lightly browned. Add soy sauce, vinegar, sugar and water. Cover and cook 3 minutes or until chicken is cooked through. Add green onions and cayenne; cook uncovered about 2 minutes longer. 221 calories per serving. >From: "Wildrose" - - - - - - - - - - - - - - - - - - - NOTES : Calories: 325 (16.2% from fat) Fat: 5.9g Cholesterol: 96mg Carbohydrate: 25.4g Fiber: 5.9g sodium: 1404mg * Exported from MasterCook * Thai Cucumber Salad Recipe By :Unknown Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Salads Vegetables Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large Cucumber -- peeled and sliced 1/4 teaspoon Salt 1/2 cup White vinegar 1/3 cup Sugar 1/4 cup Water 1 small Green chile -- thinly sliced 1/4 cup Cilantro -- minced Peel and seed cucumber; slice very thinly. Sprinkle with salt and set aside for 30 mins. Drain the cucumbers well & place in a serving bowl. In a small saucepan, make a dressing by heating vinegar, water & sugar. Remove from heat & add the green chile slices. Cool. Pour the dressing over the cucumbers & garnish with cilantro. Serve cold or at room temperature. >From: Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I hope you enjoy this as much as we did. * Exported from MasterCook * Thanksgiving Menu Recipe By :Bobby Flay, Nov 1996 Serving Size : 8 Preparation Time :48:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ** NONE ** *Cornish Game Hens with Corn-Chorizo Stuffing *Sweet-Potato Tamales with Orange-Honey Butter *Creamed Kale (Hale Kale) *Cranberry-Mango Relish *Fire and Ice (Ruby-Red Grapefruit Ice with Papaya Salsa) -- Holly McCord and JoAnn Brader, of Prevention, interview with Flay, revised his recipes. Total 862 cals, 20 g fat >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Thanksgiving Stuffed Acorn Squash Recipe By :Raichlen's vegetarian cookbook Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Holidays Low Fat Stuffing Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 small acorn squash -- preferably orange skinned vegetable oil spray **STUFFING** 1/2 cup currants 1 cup warm vegetable broth -- or as needed 1 1/2 tablespoons olive oil 2 onions -- finely chopped 4 garlic cloves -- minced 2 apples -- cored and cut -- into 1-cup of 1/4-inch dice 1 1/2 cups corn kernels cooked -- optional 1 1/4 cups very coarse fresh bread crumbs or finely diced bread 5 tablespoons chopped fresh herbs: -- including flat-leaf parsley basil tarragon thyme -- and/or sage 1 teaspoon grated lemon zest salt and black pepper -- freshly ground SET OVEN to 350F. Cut squashes in half widthwise. Cut a slice off the top and bottom, so the halves sit straight without wobbling. Scoop out the seeds. Bake the squashes, cut side down, on a baking sheet oiled with cooking spray until soft, about 40 min. Transfer the squashes to a cake rack to cool. Prepare the stuffing: Plump the currants in the stock in a bowl for 10 minutes. Meanwhile heat the olive oil in a large nonstick frying pan. Cook the onion, celery, and garlic over medium heat until soft but not brown, 3 to 4 min. Add the apple and corn (if using) and cook until the apple has lost its rawness, about 3 minutes. Transfer the mixture to a large bowl and stir in the bread crumbs, herbs, lemon zest, currants with the stock, and salt and pepper to taste. The mixture should be highly seasoned and moist but not wet. Add stock or salt as needed. Spoon the stuffing into the baked squashes. The recipe can be prepared ahead to this stage. Just before serving, bake the stuffed squashes in a 375F. oven until thoroughly heated, 15 to 20 minutes. Serves 8: 271 cals with 19% cff; 6g protein, 6g fat, 53 g carb, 254 mg sodium, 0mg chol. THIS COLORFUL dish is Thanksgiving incarnate. You could use any number of breads, from Five-Grain Bread to challah, corn bread, or whole wheat bread. The squash can be stuffed ahead of time and reheated at the last minute, which makes this an ideal dish for a buffet. NOTE: For a fanciful presentation, "wolf" the squashes (cut them in half in a zigzag fashion). >From Steven Raichlen's HIGH-FLAVOR LOW-FAT VEGETARIAN COOKING (1995: Viking 0-670-85782-3.) To eat-lf 11/19/98 from kitpath@earthlink.net >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : Not as spicy as I'm used to with his stuff, so we doubled the herbs and used fresh. Also, i see i left out the celery on the first posting. This would make a tasty poultry stuffing: chicken or game hens. --- 11/23 TESTED with canned corn, fewer raisins, and lots of fresh herbs: in descending order, flat leaf parsley, tarragon, cilantro, thyme, basil, and sage. For more flavor, double the herbs and double the strength of the vegetarian bouillon. Sprinkle hot squash with butter buds then fill. Spoon remaining stuffing in pan. Cut the time in half by precooking the squash in the microwave; finishing in the oven (375F 15 minutes). With a side vegetable or fruit, feeds 4. would make a good poultry stuffing. Love that little surprise: lemon zest. * Exported from MasterCook * Tortellini Stew Recipe By :Prevention Magazine Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 32 ozs fat-free chicken broth -- was 2 cans 46 ozs tomato juice, low sodium -- was 5 5/8 c 1 cup cauliflower flowerets 1 cup broccoli florets 4 plum tomatoes -- cut in 1/2" slices 8 ozs fresh mushrooms -- was 4 oz. 1 cup pearl onions -- was 1/2 c 1 lb tortellini, cheese-filled 1 clove garlic -- minced 1/4 tsp oregano 2 cup spinach leaves -- shredded 1/2 cup fresh basil leaves 8 tbsps grated fresh Parmesan cheese -- *Betsy's addition In 6 qt. saucepan, combine broth and tomato juice. Bring to a boil; simmer for 5 mins. Add cauliflower. Stir, cover and cook for 5 mins. Add remaining ingredients except spinach and basil. Stir, cover and cook for 30 mins. Add spinach and basil. Stir, cover and cook for 15 mins. Serves 8 at 350 calories/5 grams fat. ORIGINATOR Adapted from Prevention Magazine Message From "Grace M. Wagner" to The TNT Recipes List March 18, 1998. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : Tried this stew tonight and it was wonderful. I had cut the original recipe in 1/2 so it fed 4 instead of 8, but when I made my modifications and put more of some stuff, it still would have fed 8. Here's the recipe with my changes/additions. So good and so good for you!! * Exported from MasterCook * Tortilla Soup #3 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Mexican & Southwestern Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 quarts nonfat chicken broth -- (I use better than bouillon base) 1 can crushed tomatoes in puree 1/2 can kidney beans -- drained 1 can corn -- drained 2 carrots -- thinly sliced 3 corn tortillas -- chopped fine -- (3 to 4) 1/2 cup. chopped onion 2 teaspoons chili powder -- to 1 tbsp 1 teaspoon cumin 2 teaspoons olive oil your level of garlic chili peppers -- * * your level of serrano, jalapeno, chili, cayenne, chipotle, or Anaheim peppers Mix the oil, spices, corn, peppers, and onions together with 1 T of the broth. Line the broiler with foil (Why quick cooking if it's long clean up?) Roast under the broiler until it's as roasted as you like. Stir every 3-5 minutes. (I like mine well roasted if not almost burnt-about 15 minutes.) While that's roasting, combine the broth, tomatoes, beans, carrots, and tortillas in a pot on the top of the stove. Add the roasted stuff to the broth and cook 5-10 minutes. Other stuff that doesn't hurt it any: Chopped broiled chicken breasts Roasted red bell pepper (I have them in a jar in the fridge) Top with 1 oz of cheese and strips of baked corn tortillas. I like the "cheese" made of brown rice. They have a Monterey pepper jack that's very low in fat and calories. >From: Gayle Smith - - - - - - - - - - - - - - - - - - - NOTES : I love my salad shooter when I'm making soup. If I'm getting rid of leftovers or vegetables on their last legs, I just clean and peel them and shoot them directly into the broth. * Exported from MasterCook * Turkey Soup Meal With Swiss Chard Recipe By :SOUP, A way of life by Barbara Kafka (1998 Artisan) Serving Size : 15 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup bow tie pasta 8 cups roasted turkey stock -- see substitutes 2 bunches Swiss chard -- washed and chopped 10 ounces small white boiling onions -- blanched 1 pound very small firm potatoes -- cut in half 3 medium celery ribs 2 tablespoons narrow strips sage 4 cups cooked turkey meat -- bite-sized pieces salt -- to taste freshly ground black pepper -- be generous SUBSTITUTES: substitute basic chicken stock, or commercial chicken stock for the turkey stock. CHARD: remove stems, cut across on the diagonal into 1/4-inch slices, greens cut across into narrow strips. BLANCH boiling onions for 1 minute, run under cold water and peel. CELERY: peel; cut diagonally across into 1/4-inch slices. PASTA: cook the pasta in lightly salted boiling water for 10 minutes. Drain and reserve. SOUP: In a medium stockpot, bring the stock to a boil. Stir in the Swiss chard stems, onions, potatoes, and celery. Return to a boil. Lower the heat and simmer for 15 minutes. Stir in the Swiss chard leaves and sage. Return to a boil. Lower the heat and simmer for 5 minutes. Stir in the turkey and the reserved pasta. Season with salt and plenty of pepper. Heat through. MAKES 15 cups; 6 to 8 servings. [PER CUP: 141 cals, 4g fat] -Estimated by MC by kitpath@earthlink.net >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - Serving Ideas : elf, fareshare, mcrecipe NOTES : "Soup is the solvent of memory." -Barbara Kafka * Exported from MasterCook * Tuscan Minestrone Soup Recipe By :Progresso Can of Cannellini (White Kidney Beans) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 1 cup carrots -- sliced 1 cup onions -- chopped 1/2 cup celery -- chopped 2 cloves garlic -- minced 1 15 oz. can cannellini beans -- drained, rinsed 1 15 oz. can black beans -- drained, rinsed 14 1/2 ounces chicken broth 1/2 teaspoon dried thyme In 5-quart Dutch oven, heat oil over medium-high heat until hot. Add carrot, onions, celery, and garlic, cook 4 to 5 minutes or until onions are tender, stirring occasionally. Stir in all remaining ingredients. Bring to a boil. Reduce heat to medium; simmer 10-to 12 minutes. >From: Mary Curtis - - - - - - - - - - - - - - - - - - - NOTES : Here is a really low fat minestrone soup. The recipe was on theback of the can of beans. It comes out to be 17.2% calories from fat, total fat 8.85 that is figured with a regular can of chicken broth * Exported from MasterCook * Two Bean Turkey Chili Recipe By :Chicago Tribune (modified) Serving Size : 6 Preparation Time :0:40 Categories : Chilis Eat-Lf Mailing List Low Fat Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 tablespoons chili powder 1 tablespoon ground cumin 1 teaspoon dried oregano 1 teaspoon ground coriander 1/4 teaspoon ground red pepper 1 tablespoon olive oil 1 large onion -- diced 1 red bell pepper -- diced 1 green bell pepper -- diced 1 large jalapeno chile pepper -- seeded and minced 2 cloves garlic -- minced 1 tablespoon brown sugar 28 ounces canned tomatoes 16 ounces pinto beans, canned -- drained and rinsed 16 ounces kidney beans, canned -- drained and rinsed 2 cups cooked turkey breast meat 1/2 cup chopped fresh cilantro 1. Combine seasonings (chili powder through ground red pepper) in a small bowl and set aside. 2. Heat olive oil in a large pan over medium-high heat. Add half of the seasoning mixture. Cook and stir 20 seconds. Add onion; cook, stirring often, until onion softens, 8 to 10 minutes. Add the bell peppers, jalapeno and garlic; cook 2 minutes longer. 3. Add brown sugar, tomatoes with their liquid, and remaining seasoning mixture; reduce heat and simmer, uncovered, until mixture thickens slightly, about 15 minutes. Add beans and turkey; cook 10 minutes longer. Stir in cilantro. >From: Joanne McAndrews - - - - - - - - - - - - - - - - - - - NOTES : Here's a good recipe to transform your turkey leftovers. It's one of my husband's favorite "Thanksgiving" dishes. * Exported from MasterCook * Vegetable Bean Hot Pot Recipe By :Weight Watchers Cook Quick, Cook Healthy Cookbook Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Vegetable cooking spray 1 Cup chopped carrot 1/2 Cup chopped onion 1 Cup chopped sweet red pepper 14 1/2 Ounces canned no-salt-added stewed tomatoes -- undrained 1 Cup water 2 Tablespoons tomato paste 1 Teaspoon onion powder 1/2 Teaspoon salt 1/2 Teaspoon ground cumin 16 Ounces canned red kidney beans -- drained 1/2 Cup sliced fresh mushrooms 2 Tablespoons freshly grated parmesan cheese 2 Tablespoons chopped fresh parsley ***GARNISH*** 2 Teaspoons freshly grated parmesan cheese 2 Teaspoons chopped fresh parsley Coat a large saucepan with cooking spray; place over medium-high heat until hot. Add carrot and onion; cook, stirring constantly, 3 minutes or until onion is soft. Add red pepper, and cook, stirring constantly, minute. Stir in tomato and next 6 ingredients; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until carrot is tender. Stir in kidney beans and mushrooms; cook, uncovered, 5 additional minutes. Ladle into individual serving bowls; sprinkle each serving with 2 teaspoons each of Parmesan cheese and parsley. Yield: 4 servings. Makes 4 servings Time: Prep 8 minutes; cook 35 minutes POINTS: 3 SERVING SIZE: 1/4 of soup SELECTIONS: 1 bread; 1 fruit/vegetable PER SERVING: 198 calories; 35.4g carbohydrate; 2.1g fat (1.0g saturated); 6.0g fiber; 11.8g protein; 4mg cholesterol; 578mg sodium; 138mg calcium; 4.3mg iron (RECIPE FROM: Weight Watchers Cook Quick, Cook Healthy Cookbook. From Weight Watchers(r) Light and Tasty Deluxe (c) 1997 The Learning Company, Inc. Recipes (c) Weight Watchers International, Inc., owner of the registered trademark. All Rights reserved.) >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetable Lasagna #3 Recipe By :1000 Vegetarian Recipes Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 lasagna noodles 1 1/2 Cups marinara sauce -- divided Vegetable Filling: 1 Tbsp canola oil 4 Cups sliced zucchini -- thinly sliced 3 Cups chopped eggplant -- 1/2" pieces 2 Cups mixed wild mushrooms -- chopped 1 Cup shredded carrots 1 Cup chopped onion 1/2 Cup marinara sauce 1/2 Cup frozen chopped spinach -- thawed and squeezed 1/2 Cup grated parmesan cheese 1/2 Cup chopped fresh parsley 1/8 Tsp salt -- or to taste Ricotta Filling: 1 egg -- beaten 3 Cups ricotta cheese, part skim milk 1/2 Cup shredded mozzarella cheese 1/4 Tsp black pepper Topping: 1/2 Cup shredded mozzarella cheese 1/4 Cup grated Parmesan cheese For the vegetable filling, heat the oil in a large skillet. Add the zucchini, eggplant, mushrooms, carrots, and onions; cook, stirring, until softened, about 4 minutes. Stir in the 1/2 cups marinara sauce, the spinach, 1/2 cup Parmesan, the parsley, and salt. For the ricotta filling, in a large bowl, beat the egg; add the ricotta, 1 1/2 c mozzarella, and the pepper. In a small bowl, toss together 1/2 cup mozzarella and 1/4 cup Parmesan for the topping. Cook the noodles according to package directions; drain. Preheat the oven to 400F Thinly spread 3/4 cup marinara sauce in the bottom of a 9 X 13-inch baking dish. Use 4 of the noodles to line the bottom of the dish. Spread 1/2 of the ricotta filling over the noodles. Cover with 1/2 of the vegetable filling. Top with 4 more noodle. Spread with remaining ricotta filling and top with remaining vegetable filling. Top with remaining noodles. Spread remaining 3/4 cup marinara sauce over noodles. Bake, covered, 30 minutes. Sprinkle with cheese topping; continue baking 20 minutes longer. Remove from over and let stand 15 minutes before cutting into squares. Variation: You can vary the vegetables however you like-use more of some and less of others. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : We tried this yesterday and are enjoying the leftovers today (and probably tomorrow and the next day too since I made a whole recipe for the two of us!!). * Exported from MasterCook * White Bean And Pepper Salad Recipe By :Better Homes & Gardens Low Calorie Recipes, 1993, p. 92 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Low Fat Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons Lemon Juice 1 1/2 Teaspoons Olive Oil 1/2 Teaspoon Sugar 1/4 Teaspoon Dried Dill Weed -- Crushed 1/8 Teaspoon Pepper 1 Clove Garlic -- Minced 15 Ounces Kidney Beans, Canned -- Drained And Rinsed -- See Note 1/2 Cup Green Pepper -- Chopped Or Sweet Red Pepper 1/2 Cup Cucumber -- Chopped 1/4 Cup Green Onion -- Sliced 1. Stir together lemon juice, olive oil, sugar, dillweed (or crushed fennel seed), pepper, and garlic in a medium mixing bowl. 2. Add beans, green or sweet red pepper, cucumber, and green onions. Toss to coat. Cover and refrigerate for 2 to 24 hours. Makes 6 servings. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : Use canned white kidney beans if available. * Exported from MasterCook * Wild Rice And Cranberry Salad Recipe By :The Mormon Diet Cookbook Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Rice Salads/Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Salad: 1 Qt Water 1 Lb Wild Rice -- Rinsed 2 Bay Leaves 2 Whole Oranges 2 cup Cranberries 2 cup Seedless Grapes -- Halved Mustard Vinaigrette: 3/4 cup Vinegar 3 Tsp Shallots -- Minced 1 Tsp Dijon Mustard 1/8 Tsp Ground Pepper In a 3 qt saucepan over high heat, bring the water to a boil. Add the rice and bay leaves. Cover; reduce heat to med and cook for 40 - 50 min, o until the rice is tender and the water is absorbed. Discard bay leaves. Fluff rice with a fork and chill. (May be prepared 1 day ahead.) While the rice is cooking, remove the rind from the oranges with a potato peeler and cut into fine slivers; set aside. Reserve flesh for later use. Blanch the cranberries in a pot of boiling water for 3 min; drain and set aside. Just before serving, in a large bowl, add the rind, cranberries and grapes to the rice. In a small bowl, whisk together the vinaigrette ingredients. (May be prepared ahead. Store in tightly covered jar in refrigerator.) Shake before pouring over the rice mixture and mixing well. Prep Time: 1 hr Chilling Time: Several hours, at least Servings: 12 Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : All of these are vegetarian and very good!! (The whole book is vegetarian) Everything I have made out of this book has turned out quite good ... some more spectacular then others. Cal 171.4 Total Fat 0.6g Sat Fat 0.1g Carb 39.1g Fib 4.1g Pro 6.2g Sod 14mg CFF 2.9% * Exported from MasterCook * Yellow Tomato Gazpacho Recipe By :Chef Andi Bell, Flamingo Cafe, Destin, FL 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 -------- ------------ -------------------------------- 6 yellow tomatoes 1 cucumber 1 red onion -- chopped fine 2 green onions -- chopped fine 3 Roma tomatoes 2 tablespoons cilantro 3 limes -- juiced Salt -- to taste Pepper -- to taste Scallions -- to garnish APPETIZER: Blue Crab and Avocado Timbale w/Yellow Tomato Gazpacho-Flamingo Cafe Peel and seed yellow tomatoes and cucumbers. Cut tomatoes and cucumbers into chunks and puree together in a food processor. Set aside. Peel and seed the Roma tomatoes and chop until finely diced, then set aside. In a large mixing bowl combine all ingredients and the juice of the limes. Salt and pepper to taste, then cover and refrigerate for 2-3 hours. Serve well chilled. [117 cals, 1g fat] estimated by mastercook and kitpath@earthlink.net] REFERENCE: Chef Andi Bell of the Flamingo Cafe in Destin. DISTRIBUTION *11/11/98 http://www.nwfdailynews.com/ northwest florida daily news; cable show called "Florida Style," a television show hosted by Victoria Moore *11/26/98 [http://www.onelist.com/subscribe.cgi/RecipeCafe] and Eat-lf mailing list. >From: kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - Serving Ideas : RecipeCafe, Eat-Lf NOTES : Wrong time of year? Not for me. I like a cool soup in the winter the way I sometimes sweat over a hot soup in the summer. It's invigorating. * Exported from MasterCook * Yogurt Biscuits Recipe By :Weight Watchers Complete Cookbook & Program Basics, p. 74 Serving Size : 16 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups all-purpose flour -- see note 1 1 Cup plain nonfat yogurt 1 Teaspoon granulated sugar 2 Teaspoons baking powder 1/2 Teaspoon baking soda 1/2 Teaspoon salt 1. In small bowl, combine 1 cup of the flour with the yogurt, blending until very smooth. Sprinkle with sugar; cover loosely with plastic wrap or a damp towel and let stand in a warm, draft-free place at least 4 hours, or overnight. 2. Preheat oven to 425F. In separate bowl, combine remaining flour, the baking powder, baking soda and salt. Add to yogurt mixture, mixing until blended. Sprinkle work surface with 1 tablespoon reserved flour. Turn dough out onto prepared work surface and pat into an 8"x6" rectangle. Cut into 16 even pieces. Spray baking sheet with nonstick cooking spray; place biscuits on sheet, 1 inch apart. Bake 10 minutes; lower heat to 400F and bake 10 minutes more, or until biscuits are medium brown. Serve hot. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : 1. The recipe calls for 2 cups minus 1 tablespoon flour, of which 1 tablespoon is reserved.