* Exported from MasterCook * About Jams, Jellies And Preserves Recipe By :(cbmcam@cyberramp.net) Serving Size : 1 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** The less sugar you use the greater the flavor impact of the fruit. If honey is used there will be a flavor change and the jellies/jams must be cooked longer. If you use artificial sweeteners use only the Cyclamate type to avoid bitterness and follow the manufacturer's instructions. Cooked down jellies in which the juice is extracted by the open kettle method contain 60% fruit versus commercial products [pressure cooked to extract more juice but pectin destroying] with only 45% Jelly: has great clarity from dripping the cooked fruit through a cloth before adding sugar and finishing. Jams, Butter and Pastes: are whole fruit purees of increasing density. Marmalades, Preserves and Conserves: are bits of fruit in a heavy syrup. High Pectin Fruits: Apples, Crabapples, Quinces, Red Currants, Gooseberries, Plums and Cranberries. These need no additional pectin. If you get syrupy jelly you used too much sugar or did not cook the juice long enough after adding the sugar. Low Pectin Fruits: Strawberries, Blueberries, Peaches, Apricots, Cherries, Pears, Blackberries, Raspberries, Grapes, Pineapple and Rhubarb. These require combining with high pectin fruits or adding a commercial pectin. To Test Pectin Content: Put 1 tbl cooled fruit juice in a glass. Add an equal amount of grain alcohol and shake gently. The alcohol will bring the pectin together in a gel. If a large amount of pectin is present it will appear in a single mass or clot when poured from the glass. Use equal amounts of juice and sugar. If the pectin collects in several small particles use have as much sugar as juice. To sterilize jelly glasses: fill jars 3/4 full of water and place them in a shallow pan partly filled with water. Simmer 15 min and then keep hot until filled. If the lids are placed on the steaming jars they will be sterilized simultaneously. Tips: -Use enamel or stainless steel pots not aluminum or copper. -On average, use 3/4 c sugar to 1 c fruit or juice depending on pectin content[see above]. -Very acid fruits can tolerate a whole c of sugar. -Sterilize jars and seal tightly. -For fruit that tends to discolor add lemon juice or Ascorbic acid. -Keep in a cool dark place but do not refrigerate. Making Jam: is easiest and most economical as it needs only one cooking step and uses the pulp. Measure the fruit. In putting it in the pan, crush the lower layers to provide moisture until more is drawn out by cooking or add a little water. Simmer the fruit until it is soft. Add sugar and stir until dissolved. Bring to a boil, stirring to avoid sticking. Reduce heat and cook until thickened- up to 1/2 hr. Making Preserves and Conserves: Place fruit in a pot with an equal amount of sugar in layers ending with sugar on top and allow to rest overnight. Bring slowly to a boil and simmer until fruit is translucent. Drain fruit and put in sterile jars. Simmer syrup longer if necessary to thicken it and pour over fruit. Seal and store. Making juice for jelly: Wash and drain fruit. Prick or crush the fruit. Add water if fruit is not juicy enough eg. apples. Add enough to the kettle that you can see it through the fruit but the fruit is not floating. Cook uncovered until the fruit is soft and losing its color. Have ready a jelly bag [several layers of cheese cloth] . Wet it, wring it out and line a strainer with it. Let the juice drip through without squeezing it as this muddies and flavors the jelly. This juice can be kept up to 6 months before proceeding by freezing or canning it. Making jelly: Measure the strained juice and put it in an enamel or stainless steel pan. Simmer 5 min. Skim off froth. Measure and warm sugar in a pan in the oven and add it. Stir until dissolved. Cook at a gentle simmer until the point of jelling. To test, place a small amount of jelly on a spoon, cool it slightly and let it drop back into the pot from the side of the spoon. As the syrup thickens, 2 large drops will form along the edge of the spoon. when these two drops run together and fall as a single drop the "sheeting" stage has been reached- 220 to 222 deg F and the jelly will be firm when cooled. It can take anywhere from 10 to 30 min for jelly to reach this stage depending on the fruit and the amount of sugar. Take the jars from the sterilizing bath and invert on a cake cooler. They should be hot but dry when filled. Fill to 1/4" from the top. Cover with melted paraffin 1/8" deep. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Absolute Best Baked Catfish Recipe By :Great Flavors of Texas Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Parmesan cheese -- grated 1/2 cup flour 1/4 teaspoon seasoned salt 1/2 teaspoon black pepper 1 teaspoon paprika 1 egg -- beaten 1/2 cup skim milk 6 catfish fillets 1/4 cup butter -- melted 1 clove garlic -- crushed paprika and black pepper Mix well first 5 ingredients. Separately, mix well egg and milk. Dip fish in egg mixture; dredge in flour mixture. Put fish in greased 9x13-inch baking dish. Saute garlic in butter for 2-3 minutes; drizzle over fish; sprinkle with paprika and pepper; bake at 350 degrees for 40 minutes or until fish flakes. >From: Lou Parris - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Acorn Squash And Apple Bake Recipe By :The Mormon Diet Cookbook (Reggie Dwork) Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Med Acorn Squash 2 Apples -- cored, sliced 1/2 C Butter Buds. -- liquid 1 Tbsp Flour, All-Purpose 1 Tsp Salt -- optional 1/2 Tsp Ground Mace Cut squash in half lengthwise; remove seeds. Cut into 1/2" slices and peel squash. Arrange in a sprayed 12 x 8" baking dish and top with apples. Combine remaining ingredients in a sm bowl; spoon over apple slices. Cover tightly with foil. Bake at 350 deg F for 1 1/4 hrs or until squash is tender. Prep Time: 20 min Baking Time: 1 1/4 hrs Serves: 8 This is EXCELLENT! -- Reggie Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 73.6 Fat 0.4 g Carb 14.2 g Fib 0.9g Pro 0.8 g Sod 524 mg CFF 5.7% * Exported from MasterCook * All Hallows' Eve Soup Recipe By :(Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 215.6 Fat 2.9g Carb 36.2g Fib 13.8g Pro 13.9g Sod 785mg CFF 11.5% * Exported from MasterCook * All-apple Or Apple Raspberry Jelly Recipe By :(cbmcam@cyberramp.net) Serving Size : 32 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 apple juice, frozen concentrate -- thawed 1 pectin -- dry -- for jams and jellies made with little or no sugar --Partially thaw concentrate and add enough water to make 1 quart; pour into a 5-6 quart pan. Add pectin; stir until dissolved, about 10 minutes. Scrap the pan sides often. --On medium-high heat, sit until boiling. On high heat bring to a rolling boil that can't be stirred down; boil exactly one minute. Off the heat, skim off foam. Pour hot liquid into 1-2 cup jars to within 1/2 inch of rims. --Wipe rims clean, then cover with lids. Let jelly cool; serve or chill up to 3 months. Makes 4 cups. These have a base of fruit juice concentrate so make sure that you purchase concentrates that have no added sugars. These do not save calories but for some people they are more refreshing and digest easier - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Almond Biscotti #3 Recipe By :Secrets of Fat Free Baking,Sandra Woodruff (Helen Newling) Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup unbleached flour 1 cup whole wheat flour 2/3 cup sugar 2 teaspoons baking powder 4 tablespoons diet margarine -- or butter 3 egg whites 1 teaspoon vanilla extract 1 teaspoon almond extract 1/4 cup almonds -- finely chopped Yields 24 biscotti 1. Combine the flours, sugar, and baking powder, and stir to mix well. Use a pastry cutter to cut in the margarine or butter until the mixture resembles coarse meal. Stir in the egg whites and the vanilla and almond extracts. Fold in the almonds. 2. Turn the dough onto a lightly floured surface, and shape into two 9 x 2 inch logs. Coat a baking sheet with nonstick cooking spray, and place the logs on the sheet, leaving 4 inches of space between the logs to allow for spreading. Bake at 350 degrees for about 25 minutes, or until lightly browned. 3. Cool the logs at room temperature for 10 minutes. Then use a serrated knife to slice the logs diagonally into 1/2 inch thick slices. 4. Place the slices on an ungreased baking sheet in a single layer, cut side down. Bake at 350 degrees for 18 to 20 minutes, or until dry and crisp, turning the slices after 10 minutes. 5. Transfer the biscotti to wire racks, and cool completely. Serve immediately or store in an airtight container. Nutritional info per biscotti: Calories: 76 Fat: 1.8g Protein: 1.9g Cholesterol: 0 mg Sodium: 57 mg Fiber: 1 g Calcium: 12 mg Potassium: 43 mg Iron: 0.5 mg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Dressing Recipe By :Diane Loy Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Stuffing Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup Onion -- Chopped 1/4 cup Celery -- Chopped 1 cup Apple -- Diced, Unpeeled 4 cups Bread crumbs -- Lite 1/2 teaspoon Poultry Seasoning 1/2 teaspoon Sage 1/2 cup Chicken Broth 350F 45 Min Saute onion & celery in margarine (or sprayed pan) 5 minutes, til tender. Transfer to large bowl. Add apples & dry ingredients, stir to mix well. Add broth, toss lightly. Turn into sprayed baking dish, cover and bake at 350 for 45 min. Or stuff into 10-12 lb turkey. 49 cal, 1g prot, 6g carb, 0mg chol, 2g fat Basically use broth in lieu of butter and plenty of seasoning. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Mulling Spice Mix Recipe By :Donna Pattee (Ellen C. ) Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Fruit Holidays & Gifts Homemade Mixes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 boxes cinnamon sticks -- (1 ounce each) 6 whole nutmegs -- (1 ounce) 1/3 cup dried orange peel 1/3 cup dried lemon peel -- chopped 1/4 cup whole allspice and whole cloves 2 tablespoons crystallized ginger -- finely chopped -- (1 ounce) Cut doubled layers of cheesecloth into fourteen 5-inch squares. Have fourteen 10-inch-long pieces plain white string ready. Put cinnamon sticks and nutmegs in a plastic bag and crush with a rolling pin or a small heavy skillet until broken in small pieces. Mix with remaining ingredients. Tie 3 generous tablespoonful in each cheesecloth square. Makes 14 bags. To mull wine, stir 1/2 cup water and 1/3 cup sugar in a 1-1/2 to 2-quart pan over medium heat until sugar dissolves. Add 3-1/4 cups wine and the spice bag. Reduce heat to low, cover and heat very gently until mixture is very hot but not boiling, about 20 minutes. Discard spice bag. To mull cider, just add spice bag to 8 cups apple cider in a 2-1/2 to 3-quart pan. Bring to a boil, reduce heat, cover, and simmer 30 to 35 minutes. Discard spice bag. (Each spice bag holds enough to mull a 750 ml bottle of red wine - about 3-1/4 cups - or a half gallon - 8 cups - apple cider.) Recipe by therese@garnet.berkeley.edu - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Pie, Gravenstein With Millet Crust Recipe By :(Michelle Leberte ) Serving Size : 8 Preparation Time :1:10 Categories : Eat-Lf Mailing List Fruit Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup pumpkin seeds 2/3 cup millet -- rinsed well 1/2 cup apple juice or cider 7 medium Gravenstein apples -- grated 1/8 tsp. sea salt 1/2 tsp. cinnamon 1 tablespoon. arrowroot 1/4 cup cranberries -- halved Mint leaves to garnish Preheat oven to 375F. Place pumpkin seeds in a single layer in a 9" pie plate and bake until popped (10-15 mins); stir seeds once or twice while cooking. When done cooking, coarsely grind pumpkin seeds in a mortar and a pestle or coffee grinder. Combine pumpkin seeds and millet in a bowl. Pour apple juice into a small pot and bring to a boil; remove from heat and pour over seed/millet mixture. Stir well to mix, then pour into pie plate. Use a wooden spoon to push mixture up the sides of the pie plate. In another bowl, combine grated apples, salt, cinnamon and arrowroot; mix well. Spoon this mixture over the millet crust; smooth with the back of spoon. Top with halved cranberries, cover with foil and bake 45 minutes to one hour. Let cool completely before slicing. Calories: 192 Fat: 1.7 % fat calories: 8 cholesterol: 0 Carbohydrates: 44 Fiber: 6.8 - - - - - - - - - - - - - - - - - - - NOTES : Gravensteins are the best apples for maing pies, but any sweet apple will work in this recipe. The unusual crust is rich and crunchy - a delicious alternative for people with wheat allergies. * Exported from MasterCook * Apples And Cream Crumb Pie Recipe By :Wonderful Parties, Wonderful Foods Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- Filling: 1 1/2 Cups sour cream 1 egg 1 Cup sugar 1/4 Cup flour 2 Teaspoons vanilla 1/2 Teaspoon salt 3 Pounds apples -- peeled, cored and cut in thin wedges --- -- Cinnamon Pastry Shell: 1 3/4 Cups flour 1/4 Cup sugar 1 Teaspoon ground cinnamon 1/2 Teaspoon salt 2/3 Cup cold butter 2 Tablespoons cold water -- (2 to 3) --- -- Streusel Topping: 1/2 Cup flour 1/3 Cup granulated sugar 1/3 Cup brown sugar -- packed 1 Tablespoon cinnamon 1/4 Teaspoon salt 1/2 Cup cold butter 1 Cup walnuts -- coarsely chopped Filling: Combine sour cream, egg, sugar, flour, vanilla and salt in large bowl. Add apples and mix well. Turn into Cinnamon Pastry Shell. Cover crimped edges lightly with foil. Bake at 450 degrees 10 minutes, reduce heat to 350 degrees F and continue baking 35 to 40 minutes. Remove pie from oven. Stir apple filling, gently but thoroughly. Remove foil around edges. Spoon Streusel Topping evenly on top. Return to oven and bake 15 to 20 minutes longer. Serve warm, at room temperature or cold. Makes 1 (10-inch) pie. Cinnamon Pastry Shell: Combine flour, sugar, cinnamon and salt in mixer bowl. Cut in butter until particles are size of small peas. Sprinkle in cold water, 1 tablespoon at a time, tossing with fork until all flour is moistened and pastry almost cleans side of bowl. Gather into ball. On lightly floured board, roll pastry 2 inches larger than inverted 10-inch pie plate. Ease into pie plate and crimp edges decoratively. Streusel Topping: Combine flour, granulated sugar, brown sugar, cinnamon and salt in bowl. Cut in butter until crumble. Stir in walnuts. >From: Martha Sheppard - - - - - - - - - - - - - - - - - - - NOTES : Here is perfectly wonderful apple pie with a cinnamon crust and streusel topping. It is a bit more work than some but absolutely worth it. * Exported from MasterCook * Apricot And Poppy Seed Muffins Recipe By :Felicia Pickering, Eat-L Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ozs apricot baby food 1 teaspoon baking soda 1 stick butter or margarine -- room temperature 1 cup sugar 2 eggs 1 1/2 cups all-purpose flour 1/2 teaspoon salt 1 teaspoon vanilla 3 tablespoons poppy seeds finely chopped nuts Line 12 muffin tins with a paper or foil liner or grease the pans well with butter or vegetable shortening. Spoon the baby food into a small bowl and stir in the baking soda. The mixture will foam up. In a large bowl, cream the butter and sugar until the mixture is smooth, then add the eggs and mix well. Add the flour, salt, vanilla, the apricot mixture and the poppy seeds or nuts, and mix just until all the dry ingredients are moistened. Do not overmix. Divide the batter among the 12 cups, filling each cup 2/3 full, and bake in a preheated 350 F oven about 20 to 25 minutes, or until a cake tester or toothpick inserted into the middle of a muffin comes out clean. Cool the muffins on a wire rack. These muffins will keep, if well wrapped, at room temperature for three days and refrigerated for up to a week. To freeze, cool completely and then store in an airtight freezer bag. Defrost, covered, at room temperature. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apricot Glazed Pears Recipe By :Sunset (Reggie Dwork) Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 C Apricot Jam 1/4 C Orange Juice 4 Med Pears -- Halve, Peel, Core Whipping Cream -- Optional Ground Nutmeg -- Optional Bake this dessert slow and easy, or pop it into your microwave oven for a few minutes. In a 2 qt rectangular baking dish stir together jam and orange juice. Place pears in dish, cut side down; spoon sauce over top. Bake, covered, in a 350 deg F oven for 25 - 30 minutes or till tender. Serve warm in individual dessert dishes. Spoon sauce over pears. If desired, top with whipped cream and nutmeg. Makes 4 servings. This was very good even though I subbed peach jam for the apricot jam. Entered into MasterCook and tested for you by Reggie & Jeff Dwork Microwave Directions: Prepare as directed, except decrease orange juice to 3 T. Arrange pear halves in a 2 qt microwave-safe baking dish. Cover with plastic wrap; turn back a corner to vent steam. cook on 100% power (HIGH) for 6 - 0 minutes or till tender, rearranging pears once during cooking. Serve as directed. - - - - - - - - - - - - - - - - - - - NOTES : Made this for dessert last nite...it was pretty good. I used peach jam instead of the apricot jam. Cal 161.6 Fat 0.7g Carbs 41.9g Fib 4g Pro 0.9g Sod 11mg CFF 3.5% * Exported from MasterCook * Apricot Stuffed Chicken Breasts, Sherry's Recipe By :Sherry Lord (SHERRYLEE1@juno.com) (Reggie Dwork) Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Fruit Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Skinless Boneless Chicken Breasts Mix Together: 2/3 C Apricots -- Chopped 3 Tbsp Chopped Onion 2 Tbsp Slivered Almonds 1 Tbsp Parsley 1/4 Tsp Salt Mix Together: 1 C Plain Nonfat Yogurt -- Warmed 1/2 C Apricots -- Chopped 1/4 C Dijon Mustard 1 Tsp Sugar -- *Note *NOTE: or 1 package of Equal (Nutrasweet), or other sweetening agent Place apricot mix inside each piece of chicken; roll up and secure with toothpicks. Bake in 375-degree oven for 30-40 minutes. Remove from oven and spoon warmed apricot-yogurt sauce over each breast: This recipe was developed by Sherry Lord (SHERRYLEE1@juno.com). - - - - - - - - - - - - - - - - - - - NOTES : *NOTE: or 1 package of Equal (NutraSweet), or other sweetening agent Place apricot mix inside each piece of chicken; roll up and secure with toothpicks. Bake in 375-degree oven for 30-40 minutes. Remove from oven and spoon warmed apricot-yogurt sauce over each breast: This recipe was developed by Sherry Lord (SHERRYLEE1@juno.com). * Exported from MasterCook * Artichoke-anise Ravioli With Sun-dried Tomato Pesto Sauce Recipe By :Pat Hanneman (Riverside) / Elf : 27 Dec 1996 Serving Size : 2 Preparation Time :0:45 Categories : Chicken Eat-Lf Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup artichoke hearts -- water packed 3 tablespoons nonfat Italian salad dressing -- cheeseless 1 tablespoon dried tomatoes -- rehydrated, chopped 1/2 cup fennel bulbs -- (anise) 1 slice white onions -- cut 1/2 inch thick 1 clove garlic 1/4 teaspoon dried oregano -- rubbed salt and pepper -- to taste 16 whole won-ton wrappers 1 cup sun-dried tomatoes -- in a sauce, such as Knorrs Sun-Dried Tomato Pesto Sauce Mix 2 ounces sourdough bread TOSSED SALAD: 1/4 cup cherry tomatoes -- halved 1/2 cup chopped fresh spinach 1/2 cup sliced mushrooms 2 cups romaine lettuce -- assorted 2 tablespoons nonfat Italian salad dressing -- mixed with 1/2 teaspoon dry mustard freshly ground black pepper 1 tablespoon sunflower seeds 2 ounces chicken white meat -- cooked and shredded (optional) OVEN: 350F/180C 1. Select 4 artichoke hearts, rinse and drain; place in a 1 cup glass or plastic container and marinade them 24 hours in a nonfat Italian salad dressing with chopped tomatoes; or use the Bull's Eye Garlicky grilling sauce. 2. Using a food processor, coarsely chop anise, onion and garlic clove. Add the marinated artichoke hearts and process to chop and blend. (Vegetable spray is optional). Heat a non-stick sauce pan and cook the chopped vegetables, adding the marinade from the artichokes for about 5 minutes over medium-high heat. Add salt, pepper and oregano. Remove from heat and transfer contents to a board to cool. 3. Heat water to cook the pasta. Count out and separate the won-tons. Divided the cooling filling into 16 parts (almost 2 teaspoons each). Fill wrappers; brush water on edges; fold Chinese Ravioli on diagonal to form triangles. When water is ready, cook 8 ravioli at a time; but do not crowd. Remove with a strainer to serving bowl (see serving note); place bowl in a moderate oven. Repeat with remaining ravioli. 4. Meanwhile, warm the chunk of bread in oven. 5. Meanwhile, prepare the sauce according to the directions on the mix but use 1 instead of 2 tablespoons of a good olive oil. Keep warm. 6. Prepare salad; adding a little mustard to the bottled dressing and tossing with cooked chicken breast, if using. To Serve: Arrange ravioli on shallow but large pasta plate, leaving room along one side for a scoop of salad. Pour sauce over pasta Use all of the sauce. Rip off pieces of bread and dip into sauce. TIPS: Two cooks two diners! Heat oven; then warm food with stored heat. If you cannot get these products, ask Poster for a list of ingredients from the product labels. Gradual Vegetarian trick: We had some left-over pan-grilled chicken mildly coated with curry and mustard Instead of centering a meal on the leftover, we added it to the salad and served a meatless entree. >From: PATh Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- steamed asparagus -- or other veggies balsamic vinegar garlic salt The very best fresh asparagus recipe I have is so simple -- steamed asparagus (about a pound) sprinkled with three tablespoons of balsamic vinegar and some garlic salt. The vinegar has to be balsamic. I don't see why this wouldn't work on other vegetables, especially green beans. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Catfish In Soy-ginger Sauce Recipe By :(Nancy Eddy ) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 large green onions 1 piece ginger root -- peeled,about 2" x 1" 4 oz. catfish fillets -- (4 to 6) 1 cup chicken broth 1/4 tsp. ground red pepper 1 tablespoon soy sauce 1 tablespoon rice vinegar 1 tsp. cornstarch Preheat oven to 450 F. Cut each green onion in half. Cut bottom halves into matchstick-thin strips; slice tops. Slice gingerroot into matchstick thin strips. In 13 x 9 baking dish, place catfish and 1/4 cup chicken broth; sprinkle with red pepper and sliced green onions. Bake, covered (I missed this - mine was uncovered!) 15 minutes or til fish flakes. Meanwhile, in nonstick skillet sprayed with PAM over medium heat, cook green onion strips and ginger til golden. In cup, mix soy sauce, vinegar, cornstarch, remaining broth, and 2 TB water; pour into skillet, heat to boiling. Boil 1 minute, stirring, til thickened. Pour sauce over catfish to serve. Makes 4 servings. - - - - - - - - - - - - - - - - - - - NOTES : We had this Sunday night and it was really good! The one change I will make next time is to either bake the fish with half the amount of broth, or to grill the fish - we thought it was a little "ooky!" * Exported from MasterCook * Baked Chicken Breasts With Lemon And Parmesan Recipe By :Naralon Thorn Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 skinless boneless chicken breast halves 1/2 ounce lemon juice Parmesan cheese I quite often cook chicken breasts this way, and they are never dried out, yet they are well cooked. I use deboned skinless half chicken breasts. Wash them, pat them dry with a paper towel, and place in a non stick baking dish. Pour lemon juice on them, (about 1/2 ounce, or more, for 4 half breasts), then sprinkle with Parmesan cheese. Cover with foil, and bake at 350 degrees for about 1 1/4 hrs. The flavour is milder than you may expect, so that any left over chicken can be used for any dish. This is simple, but it is very good. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Chicken Or Fish Coating Mix Recipe By :Gretchen Gregory Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Homemade Mixes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Baking Mix: 1 cup oat bran 1 cup bread crumbs -- whole grain 2 teaspoons instant chicken broth -- or veggie broth 2 teaspoons paprika 1 teaspoon poultry seasoning 1 teaspoon onion powder 1 teaspoon oregano -- crumbled 1 teaspoon rosemary -- crumbled 1 teaspoon sea salt 1/4 teaspoon pepper 1/4 teaspoon garlic powder * For whole grain bread crumbs: I save the heals of whole wheat bread and bread-machine bread, dry them in a slow oven. When I get at least a half dozen dry slices, I grind them in my blender into crumbs and store in an airtight container. I don't like to buy white-bread dry crumbs from the store, so this is the perfect solution for me. And I don't have to waste any bread. FOR BAKED CHICKEN Place 1/2 c. Baking Mix per cut up chicken in brown paper bag. Skin chicken pieces and wash in cold water; blot dry with paper towels. Moisten chicken with tomato juice or skim milk--we're talking damp, not wet. Put all chicken pieces in bag at once; close bag, trapping air inside, and shake until all pieces are coated. Add more mix, if necessary. Arrange chicken on a cooling rack to dry 15 minutes while oven preheats to 450 degrees. Spray a shallow roasting pan liberally with cooking spray or grease with mixture of lecithin and oil. Arrange chicken pieces skin-side down and bake on lower rack of oven 15 minutes. Turn chicken and continue baking 20 minutes until tender, golden brown, and no longer pink inside. FOR BAKED FISH Rinse fish fillets and blot dry. Cut into small portions or sticks. Combine 1 egg white and 2 T. skim milk; pour baking mix into shallow dish or plate. Dip fish pieces in milk mixture, then press into baking mix to coat. Arrange on lightly greased baking sheet and let dry 10 minutes while oven is preheating to 425 degrees. Bake about 15 minutes. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Fish Recipe By :Jennifer Kersten Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- red snapper butter-flavored spray Orange Peel or Lemon Peel Spice Ginger Garlic Cayenne Pepper Pre-heat oven to 450 degrees and line pan with aluminum tin foil. Spray both sides of Red Snapper Fish Fillets (or any other fish fillets) with butter-flavored spray. Sprinkle both sides of each fillet with: Orange Peel or Lemon Peel Spice Ginger Garlic Cayenne Pepper Cook covered in aluminum tin foil for about 30 minutes, then uncover and sprinkle with fresh lemon juice. Let fish bake, uncovered, for an additional 10 minutes. You want the fish to bake at a high temperature long enough to get rid of the watery (slimy, for lack of a better word) texture, then finish baking uncovered long enough to get a slightly crisp texture to the outside. This recipe is excellent for cat fish or any other fish you might prefer. On the grill, cook for 15-20 minutes before removing foil and cooking for 10 minutes uncovered. - - - - - - - - - - - - - - - - - - - NOTES : This is the best baked fish recipe I know of because it works well on any kind of fish. We like to use it on the grill. taking the foil cover off for 10 minutes gives is a crisper, crunchier texture. Really, this fish has no fishy smell or taste which is why I like the recipe. We also did it on the grill, and cooked it for 15-20 minutes before removing the top layer of foil. Trust me, it's good! * Exported from MasterCook * Baked Green Peppers And Onions Recipe By :Best Vegetable Recipes,Women's Day,'80 (BunnyMama@aol.com) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups green bell pepper -- sliced 2 cups onion -- sliced 2 tablespoons water -- or broth -- orig called for 2 Tbsp butter or oil salt and pepper Put all ingredients in 1 1/2 quart casserole. Cover and bake at 350 for 45 minutes. Nutrition (per serving -- not from MC): 100 calories Saturated fat 4 g Total Fat 6 g (54% of calories) Protein 1 g (6% of calories) Carbohydrates 10 g (40% of calories) Cholesterol 16 mg Sodium 159 mg Fiber 1 g Vitamin A 533 IU Vitamin C 50 mg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Leeks Recipe By :(Reggie Dwork ) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Leeks -- Trim, Split, -- Wash Well 3/4 C Nonfat Vegetarian Broth -- Chicken Flavor Salt And Pepper -- To Taste 2 Tsp Lowfat Margarine -- *Note *NOTE: Can delete the margarine completely. Preheat the oven to 350 deg F. Put the leeks in the baking dish with the cut side down. Add the broth, salt and pepper and margarine (if you are using it). Cover with foil. Bake for about 1 hr. Entered into MasterCook and tested for you by Reggie and Jeff Dwork and Sally and Lou Eisenberg. - - - - - - - - - - - - - - - - - - - NOTES : Cal 47.2 Fat 1.3g Carb 8.1g Fib 1g Pro 1g Sod 192mg CFF 24.7% * Exported from MasterCook * Baked Pears Recipe By :The Jerusalem Post Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 large pears 1 cup red wine 1 cup sugar 1 dash salt 1/2 teaspoon cinnamon 1/4 teaspoon ground cloves 6 thin slices lemon 1. Cut pears in half, remove ends and cores. Place in baking dish. 2. Combine other ingredients. Bring to a boil. Pour over pears. Bake in 350 F oven for 30 minutes, basting once or twice. >From: - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Steamed Potatoes Recipe By :Reggie Dwork Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Lg Red Potatoes -- about 1 Lb, Dice 1 C Nonfat Vegetarian Broth -- Chicken Flavor 2 Tsp Sage 2 Cloves Garlic -- Minced Salt And Pepper -- To Taste, I Omitted Put diced potatoes into steamer and steam till just tender. Preheat oven to 350 deg F. Remove steamed potatoes to baking dish. Pour vegetarian chicken broth, minced garlic and sage over them. Bake for about 1 hr. Entered into MasterCook, created and tested for you by Reggie and Jeff Dwork and Sally and Lou Eisenberg - - - - - - - - - - - - - - - - - - - NOTES : Cal 70/3 Fat 0.1g Carb 16.2g Fib 1.4g Pro 2.1g Sod 223mg CFF 1.5% * Exported from MasterCook * Baked Sweet Potatoes And Red Potatoes Recipe By :Low-Fat & Fast,Vegetarian Times, Winter/Spring 1997 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Sweet Potatoes & Yams Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Lg Sweet Potatoes -- Unpeeled, Cut In 1/2" Slices 8 Sm Red Potatoes -- Unpeeled, Halved 1 Tbsp Olive Oil Freshly Ground Black Pepper This recipe is the perfect balance of sweet and savory. Preheat oven to 400 deg F. Place sweet potatoes and red potatoes on an ungreased baking sheet. Lightly brush tops with olive oil and sprinkle with pepper. Bake until soft and lightly browned, about 30 - 40 minutes. Place in a serving dish. Serves 6 - 8 VEGAN This is incredibly good!! The contrast of sweet and savory was wonderful. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 118.1 Fat 1.9g Carb 23.6g Fib 2.4g Pro 2.3g Sod 10mg CFF 14% * Exported from MasterCook * Baked White Fish With Cocktail Sauce Recipe By :Mary A. Flesch Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- white fish cocktail sauce Take any white fish (orange roughy is a particular favorite of mine, very very mild) and evenly coat the top with cocktail sauce. Bake at 350 F until fish is done and cocktail sauce has become slightly "crusty". This is EXCELLENT! The topping no longer tastes like cocktail sauce and it adds great flavor with no fat. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baking Mix, Lowfat Recipe By :Butter Buster Cookbook Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Homemade Mixes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups all-purpose flour 3/4 cup sugar 2 teaspoons baking powder 1/4 teaspoon salt 1/3 cup Butter Buds 1/3 cup skim milk 1/4 cup Egg beaters(r) 99% egg substitute 1/4 cup water Combine dry ingredients. Stir in liquid Butter Buds with fork until moistened and it resembles coarse crumbs. Add skim milk,water, adn Egg Beater mixing until dry ingredients are moistened. Drop by cup fulls over hot filling. >From: Michelle Shinkle - - - - - - - - - - - - - - - - - - - NOTES : Combine dry ingredients. Stir in liquid Butter Buds with fork until moistened and it resembles coarse crumbs. Add skim milk,water, and Egg Beater mixing until dry ingredients are moistened. Drop by cup fulls over hot filling. >From: Michelle Shinkle * Exported from MasterCook * Banana Bread, Lowfat Recipe By :NFRITZ@nssdca.gsfc.nasa.gov Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Breakfast Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon ICBINB "light" -- 6 gms per TB 1/2 tablespoon FF sour cream 1 mashed banana -- * 3/4 cup sugar 1/2 tablespoon honey 2 medium bananas -- mashed (about 1 cup) 2 eggs 1/4 cup skim milk 1 tsp vanilla 1 tsp baking soda 1/2 tsp salt 2 cup flour * Put the above in a 1/2 cup dry measure, and add more ff sour cream if it is less than 1/2 cup Cream the banana, sour cream, and ICBINB together, then add sugar and honey and blend until well mixed. Add bananas, milk and vanilla and blend. Add eggs and blend. Add flour, soda, and salt. Blend well. Pour into one large loaf pan, or two medium ones (or four small ones) that have been lightly sprayed with Pam. Bake at 350 for about 20 minutes, and then lower the oven temp to 325 for about another 20 minutes (for medium pans, more like 30 minutes for a large pan) until the loaves are lightly browned and a cake tester comes out dry. Cool before cutting or storing. - - - - - - - - - - - - - - - - - - - NOTES : I finally managed to make a lowfat banana bread that closely resembles real banana bread, even in texture. Here's the recipe and the trick: * Exported from MasterCook * Banana Muffins - Good Recipe By :Linda Gordon (Tina Bell) Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 Cup Sugar 1 1/4 Cups Flour 3/4 Teaspoon Baking Soda 1 Teaspoon Salt 1/4 Cup Egg Beaters - Fat Free 3 Banana -- mashed Mix dry ingred. Add wet ingred. Bake at 350 for 20 min. NOTES : Per Muffin - Calories - 115.3, Total Fat - .2g, 1.7% CFF - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Banana Nut Bread Recipe By :Betty Crocker (Reggie Dwork ) Serving Size : 8 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 C Sugar -- *Note 1 Tbsp Lowfat Margarine -- **Note, Softened 1/4 C Egg Beaters(r) 99% Egg Substitute -- Or Equiv To 1 Egg 3/4 C Nonfat Milk 1 C Bananas -- Mashed 3 1/2 Tsp Baking Powder 1 Tsp Salt 3/4 C Nuts -- ***Note, Chopped 3 C Flour *NOTE: Original recipe used 1 C **NOTE: Original recipe used 2 T shortening ***NOTE: Original recipe used the nuts...I omitted Preheat oven to 350 deg F. Spray nonstick baking spray in 9 x 5 x 3" loaf pan. Mix sugar, lowfat margarine (shortening), egg and mashed bananas thoroughly. Stir in milk. Measure flour by dip-level-pour method or by sifting. Blend dry ingredients; stir in. Blend in nuts. Pour into pan. Bake 60 - 70 minutes, or until toothpick stuck into center comes out clean. (Crack in top of loaf is characteristic.) Cool thoroughly before slicing with a thin sharp knife. This was absolutely wonderful!! - - - - - - - - - - - - - - - - - - - NOTES : Cal 338.3 Fat 8.9g Carb 57.3g Fib 1.8g Pro 8.5g Sod 464mg CFF 23.4% * Exported from MasterCook * Banana Raisin Bread Recipe By :Best Low-Fat,No-Sugar Bread Machine Ckbk Ever (R. Dwork) Serving Size : 8 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 1 Lb Loaf: -- (1 1/2 Lb Loaf): 1 1/4 Teaspoons Active Dry Yeast -- (2 Tsp) 1 3/4 Cups Bread Flour -- (2 2/3 C) 1/2 Cup Whole-Wheat Flour -- (3/4 C) 1/2 Teaspoon Salt -- (3/4 T) 1/4 Cup Raisins -- (1/3 C) 1/4 Cup Mashed Bananas -- (1/3 C) 3/4 Cup Water -- (1 C + 2 T) Book by Madge Rosenberg This is an excellent bread to make on the timer, to fill the bread machine the night before and wake to the smell of banana, raisins, and yeasty bread. Eat it warm - not hot - for an almost buttery taste. Add all ingredients in the order suggested by your bread machine manual and process on the basic bread cycle according to the manufacturer's directions. This was very good. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : I should have used really, really ripe banana's in the Banana Raisin Bread... I think it could have been a little bit sweeter...but I was still very happy with the results. Cal 153.2 Fat 0.7g Carb 32.1g Fib 2.1g Pro 5.1g Sod 136mg CFF 4.1% * Exported from MasterCook * Barbequed Chicken Recipe By :(Nancy Eddy ) Serving Size : 1 Preparation Time :0:00 Categories : Chicken Crockpot Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 skinless boneless chicken breasts -- (5 to 6) 1 small onion -- chopped 1 can tomato paste -- (6 oz.) 1 large clove garlic -- minced 2 tablespoon Worcester sauce 2 tablespoon vinegar -- I use cider 1/4 cup brown sugar 1/4 cup sweet pickle relish 1/4 cup red wine -- or white 1 teaspoon salt -- I never put salt in anything 1 tsp. dry mustard Mix all sauce ingredients. Pour over chicken breasts in crock pot. Cook at low for 5-6 hours. They originally called for chicken wings; however I split the amount of sauce ingredients in half and I use them for 5-6 boneless, skinless half breasts in my mini crockette. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Basic Sourdough Starter #2 Recipe By :Frugal Gourmet (Sally Eisenberg ) Serving Size : 1 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup water 4 Tablespoons buttermilk 1 Tablespoon sugar 1 Cup flour Mix all of this together and place it in a glass or stainless-steel bowl. Do not use aluminum. Cover this with a towel and allow to stand in a warm place for a few days, or until it has begun to ferment and has a wonderful sour smell. The starter should be the consistency of pancake batter and it can be covered and stored in the refrigerator. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Beans With Vegetables Recipe By :WW (Jean E. Mulrenan ) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 teaspoon olive oil 1 medium red bell pepper -- seeded and cut into -- strips 2 teaspoons garlic -- finely chopped 1 pinch crushed red pepper 8 broccoli spears -- cut into bite-sized -- pieces and steamed 2 cups cauliflower florets -- cut into bite-size -- pieces and steamed 1 pound cannellini beans -- (white kidney beans) -- cooked, rinsed and drained Freshly ground pepper Salt -- optional -- or Mrs. Dash 1. In 10" nonstick skillet, heat oil over med-high heat; add bell pepper. Saute, stirring, until bell pepper begins to brown about 4-5 minutes. Add garlic and red pepper flakes; saute 30 seconds. Add broccoli and cauliflower, saute until garlic is pale gold, about 2-3 minutes. 2. Add beans, tossing until heated, about 4 minutes. Season to taste with salt (optional) and pepper. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Beer Mustard Recipe By :Christmas Gifts of Good Taste, Ann Childs, 1991 Serving Size : 32 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces beer -- dark 2 cups dry mustard 1 cup firmly packed brown sugar 2 teaspoons salt 1/2 teaspoon ground turmeric 2 tablespoons apple cider vinegar 2 tablespoons dried onions Pour beer into a small bowl, cover loosely and let stand at room temperature overnight. Whisk beer and remaining ingredients together in a large saucepan over medium-high heat. Bring to a boil, whisking constantly. Remove from heat; cool to room temperature. Store in an airtight container in the refrigerator. Serve with pretzels and sausage. Yield: about 2 cups (32 servings) - - - - - - - - - - - - - - - - - - - NOTES : Give the gift or spicy Beer Mustard with some Bavarian-style pretzels and a stick of sausage in a decorated basket lined with a pretty cloth napkin or new dish towel. >From: "Katherine L. Rodman" * Exported from MasterCook * Best Ever Rum Cake (Make At Own Risk) [Humor] Recipe By :( Smithson ) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Teaspoon sugar rum 1 Cup dried fruit brown sugar 1 Teaspoon soda 1 Cup butter 2 eggs -- large baking powder lemon juice nuts Before starting, sample rum to check quality. Good, isn't it? Now proceed. Select large mixing bowl, measuring cups, etc. Check rum again. It must be just right. To be sure rum is of proper quality, pout one level cup of rum into glass and drink it as fast as you can. Repeat. With electric mixer, beat 1 cup butter in a large fluffy bowl. Add 1 teaspoon of the sugar and beat again. Meanwhile, make sure rum is still alright. Try another cup. Open a second quart if necessary. Add sugar, 2 cups fried druit and beat til high. If druit gets stuck in beaters, pry loose with drewscriber. Sample rum again checking for tonscistecity. Nest, sift 3 cups pepper or salt (really doesn't matter). Sample rum. Sift 1/2 pint lemon juice. Fold in chopped butter and strained nuts. Add 1 bablespoon of brown thugar or whatever color you can find. Wix mell. Grease oven. turn cake pan 350 degrees. Pour mess into boven and ake. check rum again and bo to ged. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Big Greek Salad Recipe By :Nanette Blanchard Serving Size : 8 Preparation Time :0:00 Categories : Mediterranean Salad Dressings Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 whole cucumbers -- English -- peeled and sliced 2 whole tomatoes -- cut in 1/2 4 whole scallions -- thinly sliced Greek olives -- kalamata -- pitted and sliced -- original called for 8 feta cheese -- crumbled -- original called for 1/3 cup DRESSING: 2 tablespoons red wine vinegar 2 tablespoons lemon juice 3 tablespoons extra virgin olive oil 2 teaspoons oregano salt and pepper 10 romaine lettuce leaves -- torn in bite-size -- pieces Lemon Wedges garnish In a serving bowl, mix together cucumbers, tomatoes, scallions, olives, and feta cheese. In a small bowl whisk together vinegar, lemon juice, olive oil, oregano and salt and white pepper to taste. Pour over vegetables in salad bowl and toss until vegetables are well coated. I like to make it to this point and let it sit for awhile. Then add the Romaine right before serving. >From: tpogue@ids2.idsonline.com (terry pogue> - - - - - - - - - - - - - - - - - - - NOTES : * Exported from MasterCook * Black Bean And Corn Salad Recipe By :Beverly Manning Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces black beans, cooked 8 ounces canned corn 1/4 cup vinegar 2 tablespoons oil 1/2 teaspoon salt 1/2 teaspoon sugar 1/2 teaspoon black pepper 1/2 teaspoon cumin 1/2 teaspoon chili powder cilantro In bowl, stir together a 16-ounce of drained black beans and an 8-ounce drained can of corn kernels. Toss with dressing of 1/4 cup vinegar, 2 tablespoons oil and 1/2 teaspoon EACH salt, sugar, black pepper,cumin and chile powder. Garnish with cilantro. Let flavors marry at room temperature up to one hour or cover and refrigerate overnight. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Black Bean Chowder Recipe By :Fast & Healthy Sept-Oct 96 (LRW979@aol.com) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup lean ham -- cooked -- cut in 1/2" cubes 1 medium onion -- chopped 30 ounces black beans -- (2 15 oz cans) -- undrained 14 1/2 ounces canned tomatoes -- undrained--cut up 1 teaspoon chili powder Spray large nonstick saucepan with nonstick cooking spray. Add ham and onion; cook over medium heat for 4-6 minutes or until onion is tender, stirring occasionally. Stir in remaining ingredients. Bring to a boil. Reduce heat to medium-low; simmer 20 minutes or until slightly thickened. If desired, garnish each serving with a few crushed baked tortilla chips. Makes 4 servings--240 calories--20 from fat--2 grams fat. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Black Bean/ Green Salsa Quesadillas Recipe By :Mary Jo Stark Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 corn tortillas refried beans nonfat cheddar cheese green tomato salsa -- see recipe Spread 1 corn tortilla with refried black beans (I used canned) and sprinkle with fat free cheese. Top with another tortilla. Grill in a dry skillet, flipping to prevent sticking. Cooking time: 3 min. Pour green salsa in a small bowl (I think room temperature taste best) and dip quesadilla wedges. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Black-eyed Pea Casserole Recipe By :Taste of Texas Cookbook, 1987, p. 133 Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Legumes Meats Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 slices bacon -- fried crisp 1 cup celery -- chopped 1 cup green bell pepper -- chopped 1 cup onion -- chopped 1 can black-eyed peas 1 can tomatoes Fry bacon in skillet until crisp. Drain on paper towels. In grease from bacon, saute celery, green peppers and onions until soft. Add peas, tomatoes and chopped bacon. Season with salt and pepper. Simmer about 20 minutes. If you like things a little spicy, use 1 can Rotel tomatoes and green chilies instead of regular tomatoes, or use half regular tomatoes and half Rotel (my preference). Serve with rice. >From: Lou Parris - - - - - - - - - - - - - - - - - - - NOTES : 21.7% calories from fat * Exported from MasterCook * Bloody Mary On The Hoof Recipe By :Frugal Gourmet (Lyn Belisle ) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- cherry tomatoes kosher salt vodka A simple and kind of elegant "recipe" from the Frugal Gourmet that I read years ago -- you take cherry tomatoes, kosher salt, and vodka put in the freezer until it is syrupy -- you dip the tomato in vodka and then in salt and eat it -- bloody mary on the hoof? We are lucky enough to be able to get cherry tomatoes year-round here in San Antonio. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Blueberry Oatmeal Bread Recipe By :Pillsbury Book (Kay Talbott) Serving Size : 16 Preparation Time :0:00 Categories : Breads Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups all-purpose flour 1 cup quick-cooking oats 3/4 cup sugar 2 teaspoons baking powder 1 teaspoon lemon peel -- grated 1/2 teaspoon baking soda 1/2 teaspoon salt 1 1/4 cups skim milk 1/3 cup oil 2 teaspoons vanilla 2 eggs -- slightly beaten 1 cup blueberries -- frozen, thawed, -- well drained Preheat oven to 350 degrees. Grease bottom only of 9" X 5" loaf pan. In large bowl, combine flour, oats, sugar, baking powder, lemon peel, baking soda, & salt. In small bowl, combine milk, oil, vanilla, and eggs; mix well. Add to dry ingredients; stir just until dry ingredients are moistened. Gently fold in blueberries. Pour into greased pan. Bake at 350 degrees for 50 to 60 minutes or until toothpick inserted in center comes out clean. Cool ten minutes; remove from pan. Cool completely. Wrap tightly and store in refrigerator. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Braised Fennel Bulb With Orange Recipe By :Rosemary Wadey / Vegetables Serving Size : 2 Preparation Time :0:30 Categories : Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large fennel bulbs 2 small oranges 3/4 cup fat-free chicken broth -- canned, low salt 1 teaspoon light margarine -- optional 1 teaspoon cornstarch -- or less salt and white pepper -- to taste Serves 2 @ 98 cals; 1.5 gm fat (8.7% CFF) Trim the fennel, cutting off the base and feathery fronds with stalks. Chop the fronds and reserve for garnish (optional). Cut the fennel bulb in half and place in a sauce pan. Juice 1 orange. Thinly pare some rind from the other and cut about 2 tablespoons of julienne zest. Supreme the segments from this second orange, collecting the juice as you do so. Add the orange juice and broth to the fennel, bring to the boil and simmer gently for about 15 to 20 minutes, testing with a knife. Remove about 1/4 cup of liquid from the pan and allow it to cool. Now add the strips of orange rind and the supremes to the pan and continue to cook for 5 to 6 minutes until just tender. Remove the fennel and orange segments from the pan to a serving dish. Mix the cornstarch with the cooled 1/4 cup of cooking liquid. Add the margarine to the pan. Stir in the slurry and bring back to the boil, stirring, until thickened and smooth (sauce will be thin but have some body). Season to taste. Pour sauce over fennel, garnish with chopped fennel fronds (if using) and serve. TIPS: You may need to compensate for the age and toughness of the fennel; cut into four pieces; or, remove the core and slice it thinly. If using one large navel orange, cut in half and proceed. Source: ISBN 0 517 12012 7 from Random House and Crescent Books, 3rd Edition (1995, 1993, 1991). (c) 1991 (c) by Rosemary Wadey. 50 Ways with Vegetables: Light and Healthy. Our Menu: tame chicken curry and rice-cilantro. "Mild but not bland. Do it again." Hanneman (23 Dec 96). >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Brown Rice, All Day Recipe By :Nancy Eddy Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups water 2 cups brown rice Bring 3 cups of water to a boil. Add 2 cups brown rice, bring back to boil, lower heat, cover and simmer for 15-30 minutes (as long as I have time for in the morning - the longer you do it, the less "wet" rice you have on the bottom. Turn off the burner, and leave it til you get home. That's it! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Brown Rice, All-day Recipe By :neddy@bcm.tmc.edu (Nancy Eddy) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups brown rice 3 cups water In the morning, boil 3 cups water. Add 2 cups brown rice, stir, cover and lower the heat to simmer. Simmer for about 20 minutes, then turn off the burner, but leave the covered pan on it. When you get home the rice will be cooked and you can reheat it (preferably in the microwave). - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Brussels Sprouts, Seasoned Recipe By :Gayle "smithg" Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Brussels sprouts red bell pepper black pepper nonfat Italian salad dressing I use fat free dressings to coat the vegetables & then "blacken" them in a hot frying pan. Also, bits of red pepper add flavor. One of my favorite dishes is to steam Brussels sprouts, cut them in half, coat them in fat free Italian dressing, and throw 'em in a frying pan with red bell peppers & black pepper. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bulgur Florentine, Modified Recipe By :Steven Raichlen for Prevention (Oct/96) / patH Serving Size : 4 Preparation Time :1:30 Categories : Eat-Lf Mailing List Grains & Cereals Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Pounds Italian eggplant -- halved lengthwise 2 Whole garlic bulbs -- roasted 1 1/2 Tablespoons olive oil 1 Medium onion -- chopped 1 Tablespoon fresh ginger root -- minced 1 green bell pepper -- diced 1 red bell pepper -- diced 3 Tablespoons slivered almonds 3 Tablespoons currants 1 1/2 Cups bulgur -- rinsed and drained 2 1/2 Cups vegetable broth 4 Cups chopped fresh spinach 1 Tablespoon fresh lemon juice 1/4 Cup chopped parsley 1 Tablespoon dried mint flakes ground black pepper Preheat oven to 375F. Bake eggplants, cut side down, on lightly sprayed baking sheet until soft (20 to 30 min.). Cool; scrape out pulp and chop finely. Squeeze garlic pulp out of roasted cloves; set aside. Heat oil in a large non-stick frying pan. Cook onion, ginger, peppers, almonds and currants over medium heat or until browned (5 min.). Stir in bulgur; cook for 1 min. Add broth; bring to a boil. Reduce heat, cover and simmer until bulgur is tender and the broth is absorbed (20 minutes). Remove pan from heat; let stand 3 minutes. Fluff bulgur with a fork. Fold in eggplant, garlic, spinach, lemon juice, parsley, mint and pepper; transfer to a 2-quart baking dish. Bake at 400F. for 10 to 15 minutes. [337 Cals/9.2 g fat] This recipe was archived at Mc-Recipe. Part of a "COLLECTION (5) Grain and Vegetable Casseroles," [PATh 15 Oc 96] equivalents: 8 Asian eggplants, 4 small Globes (aubergines), 1 large US commercial about 2 pounds, about 1 kg about 6 cups chopped, about 1-3/4 cups diced onion: 1 medium = 2/3 cups chopped bell pepper: 1 large = 6 oz = 1 cup diced >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Butternut Squash And Bourbon Bisque Recipe By :Chef Jean Pierre - hhtp://chefjeanpierre.com Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 pounds butternut squash -- 1-2 about 4 lbs 1 teaspoon extra-virgin olive oil 1 cup leeks -- diced 1 cup onions -- diced 1/2 teaspoon cumin 2 tablespoons garlic -- chopped 2 tablespoons ginger 1/4 teaspoon ground nutmeg 2 tablespoons maple syrup 2 tablespoons soy sauce 1/4 cup bourbon 1/2 cup dry sherry 5 cups chicken stock 3/4 cup evaporated skim milk 1 dash salt and pepper -- to taste 2 tablespoons cornstarch -- diluted in 2 Tbsps -- of water 1. Heat the oven to 375 degrees. 2. With a sharp knife, prick the squash in several places to allow air to escape while it cooks (otherwise, it could burst!), place the squash in a baking dish lined with foil and roast for about 90 minutes, until the squash is soft when you push on it. Let it cool for 30 minutes, so it is easier to handle, then peel, seed, and remove strings. Cut the roasted squash into 1-inch pieces, or scoop meat out with a spoon. 3. In a heavy soup kettle, heat the olive oil and add the onions. 4. Cook until LIGHT golden brown and add the leeks and cumin. 5. Cook for 2 minutes and add the garlic and ginger. 6. When the garlic is fragrant, add the maple syrup, soy sauce, bourbon, sherry and nutmeg. 7. Add the squash and chicken stock and bring to a boil. 8. Lower the heat and cook gently for 15 minutes. 9. Using a hand held blender (or a regular blender), puree the soup until very smooth. Add the milk, salt and pepper. 10. Cook for 2 minutes but do NOT bring to a boil. Add cornstarch and serve in soup plates. You may compliment this soup with garlic and Parmesan cheese croutons and a dollop of no-fat sour cream. >From: Naralon Thorn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cabbage Dinner Recipe By :Mary Jo Stark Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Potatoes Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 head cabbage -- small 3 red potatoes 4 carrots 1/4 lg. onion Turkey Sausage -- optional White Sauce: 1 can vegetable broth 1 cup skim milk 3 tablespoons flour cayenne pepper dollop sherry Saute the above vegetables in Sherry ( ya'll gave me this idea) and water. I also cooked the sausage with the vegetables. (I personally try not to eat meat but still like the flavor.) When they are cooked. Make the "white sauce." Cook until thick and then mix in with the cabbage. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cabbage Rolls Recipe By :Laura Daw Serving Size : 1 Preparation Time :0:00 Categories : Crockpot Eat-Lf Mailing List Meats Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 head cabbage 1 pound lean ground beef -- optional -- or turkey or chicken 6 cups cooked rice 2 cups lowfat cheddar cheese -- shredded pasta sauce Set a head of cabbage in a pot of water and heat to boiling. Leave in awhile til leaves are getting tender, take out and cool enough to handle, strip off however many leaves you can and repeat this process til you have all you need. In the meantime you can brown a pound of extra lean ground beef, turkey, or chicken, or even skip the meat if you wish. (I made vegetarian ones yesterday with this recipe and they were yummy! I mix this meat, 6 cups of cooked rice and probably about 2 cups of shredded lite cheese, then put about a tablespoon or so on each cabbage leaf and roll up, placing the cabbage rolls in a casserole dish or slow cooker. I then pour over whatever pasta sauce I have and heat either in the oven til heated through or in the slow cooker. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Caesar Salad Dressing Recipe By :Grey Poupon(r) Dijon Mustard (Anita Matejka) Serving Size : 8 Preparation Time :0:05 Categories : Eat-Lf Mailing List Salad Dressings Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 c lemon juice, bottled 1/4 c white vinegar 1/4 c water 3 tbsps fat-free Parmesan cheese 2 tbsps Dijon mustard 1 tsp garlic powder 1/8 tsp black pepper In a screw-top jar mix lemon juice,vinegar, water, Parmesan cheese, mustard, garlic powder, and black pepper. Cover and shake well. Shake before each serving. - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve as a dressing for salad greens. NOTES : Store in refrigerator for up to 1 week. Servings are per 2 tablespoons. I made our salads using the salad dressing and crouton recipes below. Plus using, Romaine lettuce, fat-free cheddar cheese, reduced fat pepperoni slices, and egg whites. They turned out very well! * Exported from MasterCook * Cajun Bean Soup Recipe By :Healthy Indulgences, Lynn Fischer (1995) Serving Size : 10 Preparation Time :3:00 Categories : Cajun, Creole, Carribbean Fish & Seafood Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- smoked ham hocks -- (1/2 pound) 1 pound red beans -- dry measure 2 onions -- chopped 3 cloves garlic -- chopped 2 stalks chopped celery -- leafy ribs 1/2 whole red bell pepper -- cored and chopped (see note) 2 carrots -- dice or coarse-chop 1 teaspoon dried coriander -- or more 1/2 teaspoon Creole seasoning 1 cup chopped parsley 1 tablespoon jalapeno pepper -- slices for garnish 2 tablespoons chopped scallions -- for garnish 5 ounces shrimp, canned -- tiny cocktail size Traditional bean soup with a little spice: 205 cals per 1-1/2 cup serving (4% CFF; 1.0 gm total fat). Estimated by the author. P A N T R Y SMOKED HAM BONE, such as neck bone, or the hock with a few ounces of meat; about 75% refuse. ANISE Optional: "While it is traditional to flavor this soup with an anise liquor, such as Herbsaint or Pernod, it is omitted here and left as an option. Use 2 tablespoons Herbsaint, or 1/4 cup Pernod's measure. Consider a little anise extract (to taste), crushed fennel seed, or fresh, snipped tarragon. RED PEPPER: reserve some (2 Tbsp) seeds or reserve some of the flesh and mince or julienne for garnish. SEAFOOD GARNISH (optional): small, cooked crayfish, shrimp, or lobster or crab, coarsely chopped, if necessary. ----- In a large saucepan, cover the ham bone with 4 to 4-1/2 quarts water and let simmer uncovered on medium low for 30 minutes. Remove the ham and bone and set aside. Defat the stock as needed. Cut the meat from the bone; discard the bone and fat and dice the meat. Rinse the meat. Return the defatted stock to the saucepan and add the beans, onions, garlic, celery, pepper, carrots, coriander, Creole seasoning, and parsley and simmer, covered, on low, for 2 hours or until the beans are tender. Add Pernod and cook for another 2 minutes. Remove half the soup to a food processor or blender and puree, or use an immersion, or hand, blender. [!] Return pureed soup to saucepan, stir to blend, garnish, and serve hot. [!] Be careful as hot liquid expands when it is processed. The Healthy Indulgences Cookbook is published by William Morrow. Copyright (c) 1995 by Lynn Fischer. Companion cookbook to the PBS-TV series. Pat Hanneman (Ed.), MasterCook, Dec 1996. Reprinted at ELF mail 12/10/96. >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cajun Greek Salad Recipe By :Bethanne M. Van Horn" Serving Size : 1 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Chicken Eat-Lf Mailing List Mediterranean Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- boneless skinless chicken breast halves -- in pieces Cajun seasoning lettuce other veggies and olive -- as desired feta cheese One of our favorite salad dinners is Greek salad with Cajun chicken. Sounds weird but we had it at a restaurant and loved it. We take chicken breast and slice into small strips. Sprinkle on Cajun seasoning (salt free for us). Then stir-fry in a skillet sprayed with Pam. Put this on top of the Greek salad (feta cheese is a must). If we are really organized we make some toasted garlic bread with a little Parmesan cheese. Yummy! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cake Mix Lowfat Cakes Recipe By :neddy@bcm.tmc.edu (Nancy Eddy) Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** Take a cake mix that calls for 1/2 cup oil and 3 eggs. Substitute 1/2 cup evaporated skim milk for the oil, and 3 egg whites plus 1 whole egg for the 3 eggs. Other than that, follow the directions. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Campfire Bananas With Marshmallows And Choc Chips Recipe By :MRS JANET LIEBER Serving Size : 1 Preparation Time :0:00 Categories : Camping, Backpack, Trail Food Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- bananas marshmallows chocolate chips Make a slit in the banana, lengthwise. The kids can put in a few marshmallows (fat free, I believe) and a few chips (or leave out for fat free). Wrap in foil and heat for a few minutes by fire, enough to melt the marshmallows and chocolate. The kids can peel and eat them. Never got to try this with our scouts, but it sounds easy enough. They will also feel like they got to participate this way, too, by adding the marshmallows and chocolate chips. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Candied Fruit Peel Recipe By :DEBBI KARBOFSKY SCOLNICK Serving Size : 1 Preparation Time :0:00 Categories : Candy Eat-Lf Mailing List Fruit Holidays & Gifts Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 whole orange peel -- cut into strips -- (grapefruit, etc) 2 cups water 1/2 tablespoon salt sugar -- amt equal to fruit 1) Place peel, water and salt in a large bowl. Soak 24 hours. 2) Drain and rinse peel. 3) Soak peel in fresh water 20 minutes. Drain again. 4) Place in a large pot of fresh, boiling water. Cook 20 minutes. 5) When cool, drain and measure peel in a measuring cup. 6) Place peel and equal amount of sugar in a large pot. Cook over medium heat 45 minutes or until sugar is absorbed. Stir often. Be careful not to burn. Dry on a cookie sheet. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot Cake Muffins Recipe By :Kraft Creative Kitchens Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup flour 1 Tablespoon baking powder 1 Teaspoon ground cinnamon 1/4 Teaspoon salt 2 Cups bran flakes 1 Cup skim milk 1 1/2 Cups shredded carrots 1/3 Cup firmly packed brown sugar 1 egg -- slightly beaten 2 Tablespoons oil 1/3 Cup raisins Preheat oven to 400F. Mix flour, baking powder, cinnamon and salt in large bowl. Mix cereal and milk in another bowl; let stand 3 minutes. Stir in carrots, sugar, egg and oil. Add to flour mixture; stir just until moistened (batter will be lumpy). Stir in raisins. Spoon batter into muffin pan which has been sprayed with vegetable cooking spray, filling each cup 2/3 full. Bake 25 minutes or until golden brown. Serve warm. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Catfish Almondine Recipe By : NFRITZ@nssdca.gsfc.nasa.gov Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 pound catfish fillets -- per person 1 large lemon 1 teaspoon margarine 2 tablespoons sliced almonds -- toasted in a non -- stick pan until lightly browned "Fry" catfish in the tsp of margarine in a nonstick pan over medium high heat, until it is cooked through (cuts easily and is opaque). Remove and keep warm. Add lemon and almonds to pan, and heat through on med high. Pour over filets and serve. Steak type fish is generally a little on the expensive side around here (MD). It is great on the grill, brushed with a little lime juice and garlic, or olive oil and garlic. Shark is sometimes a little less expensive. I don't like orange roughy but that is another mild firm fish. Most fish filets can be baked in foil at 400 for about 30 minutes with some herbs and lemon. You can also bake or broil them in an open pan to brown them. If you have a local fish market, sometimes they have cooking ideas on index cards. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Catfish, Absolute Best Baked Recipe By :Great Flavors of Texas Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Parmesan cheese -- freshly grated 1/2 cup flour 1/4 teaspoon seasoned salt 1/2 teaspoon black pepper 1 teaspoon paprika 1 egg -- beaten 1/2 cup milk 6 catfish fillets 1/4 cup butter -- melted 1 clove garlic -- crushed paprika and black pepper Mix well first 5 ingredients. Separately, mix well egg and milk. Dip fish in egg mixture; dredge in flour mixture. Put fish in greased 9x13-inch baking dish. Saute garlic in butter for 2-3 minutes; drizzle over fish; sprinkle with paprika and pepper; bake at 350 degrees for 40 minutes or until fish flakes. ---- > Jennifer, doesn't cooking this fish in foil at 450 degrees for 30 accurate> minutes *boil* it? Mary in Houston Technically, it might, but taking the foil cover off for 10 minutes gives is a crisper, crunchier texture. Really, this fish has no fishy smell or taste which is why I like the recipe. We also did it on the grill, and cooked it for 15-20 minutes before removing the top layer of foil. Trust me, it's good! ******** To lower the fat on this couldn't you: 1. use fat-free Parmesan or 1/2 Parmesan & half bread crumbs. 2. Use 2 egg whites instead of whole eggs 3. Use evaporated skim milk. This works well for me for dredging & coating. 4. Use hoki or sea bass instead of catfish 5. Cook the garlic in say 1T of butter & add something else in for the drizzling. Some might like butter buds, but I'd prefer chicken broth or vegetable broth. The easiest way for me to start making fish low-fat has been to just lose the butter idea altogether. I'd rather do w/o than try to fake it. So I use lemon, paprika, & garlic. Lou, please don't mention red snapper again. Friends of mine just came back from the gulf w/dolphin fish & red snapper. They had a fish broil in the backyard & I could have eaten there all week. I LOVE red snapper broiled. Next time you have some, try marinating it w/a shot of tequila & garlic. It's pretty tasty! >From: "smithg" - - - - - - - - - - - - - - - - - - - NOTES : I love this fish recipe. I've done it with just say 4 or 5 large green olives for looks & a couple of tablespoons of the "olive juice" brine for flavor. A friend of mine suggested using the brine for olive flavor w/o the fat & I really like it. Of course, you have to omit as much sodium from every thing else that you can. And if you use that recipe for chicken instead of fish, you can add a few slices of fresh jalapeno.[Gayle] * Exported from MasterCook * Cherry Tomato Salsa Recipe By :(Gruenwald ) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salsas Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pint Cherry tomatoes 1/3 cup Red onion -- chopped 1/3 cup Minced cilantro 2 tablespoons Fresh lime juice 1 tablespoon Minced jalapeno pepper 1/2 teaspoon Salt SALSA: Mix everything together and refrigerate up to 2 days typed by jessann :) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chestnut Pate Recipe By :Stephanie (Ellen C. ) Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups chestnuts -- ground 1/2 cup whole wheat flour (I used barley flour) 1/2 cup nutritional yeast 4 tablespoons lemon juice 1 potato -- grated 4 stalks green onion -- thinly sliced 2 stalks celery -- grated 1 carrot -- grated 1 tablespoon soy sauce -- (orig: 1 tsp salt) 1 tsp basil 1 teaspoon thyme 1 teaspoon sage 1 tablespoon fresh rosemary -- or 1 tsp dried 1 1/2 cups warm water Sprinkles of cayenne Prepare chestnuts by cutting an X on the flat side with a sharp knife, then roasting in a 400 degree oven for 15 minutes. Shell the nuts and chop coarsely. Measure out 1 1/2 cups then put them in a blender or food processor and grind them to a fine powder or paste. Mix all ingredients in a bowl, then transfer to a loaf pan - sprinkle with cayenne and bake at 350 degrees for an hour. Cool completely, unmold, slice thin a serve with french bread or lowfat crackers. "Actually, the cayenne thing was a fortunate mistake - I grabbed it instead of the paprika! " - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken And Barley Stew, Modified Recipe By :Jenni Miller Serving Size : 6 Preparation Time :0:00 Categories : Chicken Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 C Pearl Barley 1/2 C Brown Rice -- Original was Quinoa Cooked turkey -- Original: 1 Skinned,boned chicken breast -- cut in bite-sized pieces 2 Med Carrots -- Chopped 1 package frozen broccoli -- chopped -- Original: 2 Celery Ribs -- chopped 1/2 package onion soup mix -- Original: 1/2 Lg Purple Onion -- chopped 2 Cloves Garlic 1 Tsp Sage 1 Tsp Thyme 1 Tsp Poultry Seasoning 20 Oz Nonfat Chicken Broth Italian Seasonings -- (not in orig) Water -- To Cover And -- Additional As Need I browned the chicken in a frying pan sprayed with nonstick cooking spray. Put it and all the other ingredients into the crockpot. I put enough water in to cover everything and checked it every few hours so that it would not cook dry. Cooked it on low about 7 hrs. Originally posted by Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken And Pasta Chowder Recipe By :Fast & Healthy Sept-Oct 96 (LRW979@aol.com) Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 boneless skinless chicken breast halves -- cut in 1" pieces 1 medium onion -- chopped 2 cloves garlic -- minced 29 ounces nonfat chicken broth -- (2 -14.5 oz cans) -- or vegetable broth 1 teaspoon dried basil 1/2 teaspoon salt 3/4 cup rotini -- uncooked 1/3 pound frozen cauliflower 1/3 pound frozen broccoli 1/3 pound frozen carrot slices 4 cups skim milk 1/2 cup all-purpose flour 1/2 medium red bell pepper -- chopped 1/4 cup Parmesan cheese -- freshly shredded Spray nonstick Dutch oven or large saucepan with nonstick cooking spray. Heat over medium heat until hot. Add chicken, onion and garlic; cook 4-6 minutes or until onion is tender, stirring occasionally. Stir in broth, basil and salt. Bring to a boil. Add rotini; cook over medium-high heat for 8 minutes, stirring occasionally. Meanwhile, place frozen vegetables in colander or strainer; rinse with warm water until thawed. Drain well. In small bowl, combine 1 cup of the milk and flour; blend well. Stir vegetables, milk mixture, remaining 3 cups milk and bell pepper into rotini mixture. Bring just to a boil, stirring frequently. Reduce heat to medium; cook 3-5 minutes or until soup thickens and vegetables and pasta are tender, stirring occasionally. To serve, ladle chowder into 6 individual soup bowls. Sprinkle each with cheese. Makes 6 servings--270 calories--35 calories from fat--4 grams fat. - - - - - - - - - - - - - - - - - - -