* Exported from MasterCook * Mint Spritz Cookies Recipe By :Best Recipes Magazine (Anita Matejka) Serving Size : 36 Preparation Time :0:15 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 sticks margarine -- softened 2 eggs -- whipped 1 tsp pure vanilla extract 1/4 tsp peppermint extract 5 drops green food coloring 2 c unbleached flour 1/3 c granulated sugar 1/4 tsp salt Preheat oven to 350. Prepare a baking sheet with cooking spray; set aside. In a mixing bowl, combine margarine, eggs, vanilla extract, peppermint extract extract, and food coloring. In another mixing bowl, combine flour, sugar, and salt. Mix wet ingredients with dry ingredients just until moistened. Spoon dough into a cookie press fitted template of desired shape. Press cookies 2" apart onto prepared baking sheet. Bake 10 to 12 minutes, or until golden brown. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mixed Nut Biscotti Recipe By :Pillsbury Fast and Healthy Cookbook Nov/Dec 96 Serving Size : 4 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Sugar 1/2 cup Brown sugar -- packed 1/4 cup butter or margarine -- softened 3 Eggs 3 cups all-purpose flour 3 teaspoons baking powder 2 teaspoons pumpkin pie spice 1/3 cup mixed nuts -- chopped 1) Heat oven to 350F. Spray 1 large or 2 small cookie sheets with nonstick cooking spray. 2) In large bowl, combine sugar, brown sugar and margarine; beat until well blended. Add eggs; beat well. Lightly spoon flour into measuring cup; level off. STir in flour, baking powder and pumpkin pie spice; mix well. Stir in nuts. 3) With spray coated hands, shape dough into 3 rolls, about 7 inches long. Place rolls at least 3 inches apart on sprayed cookie sheet; flatten each to form 3/4 inch thick rectangle, about 3 inches wide and 7 inches long. 4) Bake at 350F for 18-25 minutes or until rectangles are light golden brown and centers are firm to the touch. Place rectangles on wire racks; cool 5 minutes. 5) Wipe cookie sheet clean. With serrated knife, cut each rectangle into 1/2 inch slices; place, cut side up, on cookie sheet. 6) Bake at 350F for 6-8 minutes or until top surface is slightly dry. Turn cookies over; bake an additional 6-8 min or until top surface is slightly dry. Remove cookies from cookie sheets; cool completely on wire racks. Store tightly covered. Serving size: 1 cookie Calories 70 Calories from fat 20 Total fat 2 g Chol 15 mg Sodium 55 mg >From: cbmcam@cyberramp.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mock Sour Cream Recipe By :Reader's Digest Great recipes for Good Health Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup milk 4 teaspoons dried buttermilk 1/2 teaspoon unflavored gelatin 1/2 cup plain low-fat yogurt In a medium sized heavy saucepan, whisk together the milk and buttermilk powder. Sprinkle the gelatin on top and let stand until the gelatin softens, about 5 minutes. Set the pan over low heat and cook, uncovered, stirring occasionally, for 5 minutes or until the gelatin dissolves. Remove from the heat and whisk in the yogurt. Transfer the mixture to a medium-size bowl, cover and chill in the refrigerator for 1 hour or until thickened. Store tightly covered in the refrigerator for up to 5 days. Buttermilk powder is available at health food stores and some supermarkets makes 1 1/2 cups 1 tablespoons : calories 11 sodium 11mg fat 0 >From: cbmcam@cyberramp.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Monterey Bean Bake Recipe By :The Quaker(r) Oats Company (Anita A. Matejka) Serving Size : 6 Preparation Time :0:10 Categories : Casseroles Eat-Lf Mailing List Legumes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ----Filling---- 15 ozs dark red kidney beans -- drained and washed 2 c frozen corn kernels -- thawed 1/4 c low-fat Monterey Jack cheese -- grated 8 ozs no-salt-added tomato sauce 1/2 c red and green bell peppers -- chopped 1/2 c onions -- chopped ----Topping---- 1/2 c cornmeal 1/2 c skim milk 1 egg white -- whipped 1/2 c low-fat Monterey Jack cheese -- grated Preheat oven to 350. Prepare a 8" square dish with cooking spray; set aside. In a mixing bowl, combine beans, corn, 1/4 cup cheese, tomato sauce, bell peppers, and onions. Pour into prepared dish. In another mixing bowl, combine corn meal, milk, and egg white. Pour over bean mixture. Bake 40 minutes. Sprinkle with remaining cheese and continue to bake for 2 minutes or until cheese melts. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Moroccan Bass In Tomato Vegetable Broth Recipe By :TASTE, SHOW #TS4902 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Mediterranean Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- BROTH: 1/4 pound onions 1/4 pound leeks -- white only 2 ounces shallots 1/4 pound celeriac 1/4 pound carrots 2 ounces parsnips 1 1/2 pounds tomatoes -- seeded and -- finely chopped 2 cloves garlic -- halved 1 stalk lemon grass 8 sprigs Italian parsley 1 fresh bay leaf 3 sprigs fresh thyme 4 white peppercorns 1/2 tablespoon coriander seed 1/2 tablespoon fennel seeds 1 star anise 1 teaspoon sea salt SPICE MIX: 3/4 ounce coriander seed 1/4 ounce anise seed 1/4 ounce fennel seed -- raw 1/4 ounce fennel seed -- roasted 1/2 ounce mustard seed 1/4 ounce cardamom 1/8 ounce cumin seed 3/8 ounce ground ginger 1 stick cinnamon -- (3/8 ounce) 1/4 ounce white peppercorns 1/4 ounce black peppercorns 1 bay leaf 1/4 teaspoon mace -- whole or powdered BASS: 1 pound sea bass fillet -- wild, skin on -- can substitute other fish, as long as it is not too delicate. 1/2 teaspoon spice mix 1/2 tablespoon sea salt 1/4 cup chopped cilantro 1/4 teaspoon lemon zest -- finely chopped 1/4 teaspoon orange zest -- finely chopped 1 1/2 cups mixed vegetables -- thinly sliced and -- and blanched such as squash, baby carrots, zucchini -- young turnips, haricot verts, spinach, tomatoes) 1 Pinch cayenne Equal portions of the following herbs -- enough to make about 1/3 cup Chiffonade of green and purple basil Tarragon snipped off the stem Snipped chervil Chives, about 1 1/2inches long Herb tops for garnish To make the BROTH, peel and chop the onions, leeks, shallots, celeriac, carrots, parsnips, chopped tomatoes, and garlic. Put the vegetables in a pot with 3 quarts of water. Add the remaining broth ingredients and simmer the broth slowly for 1 hour, skimming when necessary and correcting the seasoning in the last 15 minutes. Then strain and cool the broth quickly. To make the SPICE BLEND, put all the spices in a coffee grinder and grind to a fine powder. To cook the BASS heat one cup of broth in a shallow pan. Cut the fillet into 4 portions. Season it with the blend of spices and the salt and cilantro. Place fillets in the broth and poach the bass, spooning the broth over the fish, until it is snowy white on the outside and just cooked and translucent in the middle, about 5 minutes. Heat 3 cups of broth in another pot. Add the lemon zest, orange zest, thinly sliced and blanched vegetables, cayenne, and herbs. Season with salt and pepper. Put the fish fillets in 4 heated, wide soup plates, ladle over some of the vegetables and herb broth, and garnish with herb tops. Yield: 4 servings (Adapted from a recipe by Daniel Orr, chef at La Grenouille in New York) >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mushroom Casserole Recipe By :By Barbara Yost, The Phoenix Gazette, Phoenix, AZ Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds fresh mushrooms 6 tablespoons sherry -- divided -- or other saute liquid 1 1/2 cups chopped onions 1/2 cup chopped celery 1/2 cup chopped green bell pepper 1/2 cup nonfat mayonnaise -- Miracle Whip Free 6 white bread slices -- (6 to 8) 2 egg beaters(r) 99% egg substitute -- beaten 1 1/2 cups skim milk 10 3/4 ounces cream of mushroom soup -- reduced fat undiluted 1 cup grated Romano cheese Suggestion: use low fat margarine or eliminate all margarine. Rinse mushrooms and pat dry with paper towels; chop mushrooms. Melt 4 tablespoons butter in large skillet. Add mushrooms, onions, celery and bell pepper; saute until just tender. Remove from heat. Stir in mayonnaise; mix well. Use remaining 2 tablespoons butter to spread on both sides of bread slices; cut bread into cubes. Spread about half of the bread cubes in a lightly greased 13x9x2-inch baking dish. Spoon mushroom mixture evenly over bread. Cover with remaining bread cubes. In a medium bowl, combine eggs and milk; mix well. Pour over mixture in baking dish. Cover and refrigerate over night. Before baking, pour mushroom soup over mixture in baking dish. Sprinkle cheese on top. Bake in a preheated 350-degree oven 1 hour, or until hot and bubbly. Original called for 6 tablespoons of butter. 4 tbls for saute liquid and 2 tbls for buttering the bread. Original also used regular mayo, eggs, milk, and soup. 1/6 serving = 290 cal, 8g fat, 35g carb, 16g protein >From: Terry and Kathleen Schuller - - - - - - - - - - - - - - - - - - - NOTES : Here's another new recipe from Thanksgiving Dinner. I made many substitutions to lower the fat, but it still has more fat in it than most things I chose to eat. This was a big hit and will go on my list of special company dishes. I served it as the vegetable, but in retrospect the vegetable should have been colorful and this was too much the same color as most of the other food. * Exported from MasterCook * Mushroom Thickened Sauce Recipe By :Festive Favorites, Cooking At the Academy Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups Roasted Vegetable Stock -- *Note, See Recipe 1 1/2 Cups Button Mushrooms -- Chopped 1/4 Teaspoon Dried Basil -- Or 3/8 Tsp Fresh 1/4 Teaspoon Dried Thyme -- Or 3/8 Tsp Fresh 1/8 Teaspoon Dried Rubbed Sage Salt And Pepper -- To Taste Recipe by Don Bowe This flavorful sauce is ideal for pastas and as an accompaniment to or as the base for a sauce for beef or hearty poultry, such as turkey. *NOTE: See separate recipe for Roasted Vegetable Stock Bring all the ingredients to a boil in a med saucepan. Reduce the heat, cover, and simmer for 20 - 30 min, or until the solids are very soft. Strain the stock, reserving the solids. Transfer the solids to a food processor or mini-chop, and process to a smooth puree, adding a bit of stock, if necessary.. Add the remaining stock to the processor, and pulse to combine. Return the sauce to the saucepan, and heat just to a boil. Pour into a sauce bowl, and serve. The sauce can be stored in the refrigerator for up to 3 days. Yield: 2 C Variation: Fennel thickened sauce: Omit the mushrooms, basil, thyme, and sage. Substitute 1/2 C chopped fennel bulb, in 1/2" pieces; 1/4 tsp toasted fennel seeds, lightly crushed; and a pinch of saffron. Use with a seafood pasta or chicken dishes. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : I think this would be excellent over gnocchi. It came from Cooking At The Academy series that is running on a PBS station in my area right now. I have the book, "Festive Favorites", that goes with the series. When it was made on tv last weekend I actually thought of using this sauce as a topping for mashed potatoes or baked potatoes. But I also think it would be wonderful over gnocchi. If you try it please let me know how it turned out. Cal 109.4 Fat 1.1g Carb 21.4g Fib 6.1g Pro 4.3g Sod 657mg CFF 8.9% * Exported from MasterCook * Mushrooms With Mint And Lemon Recipe By :Vegetarian Times, June 1996,pg 90 (Reggie Dwork) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tsp Olive Oil -- *Note 1 C Nonfat Vegetarian Broth -- **Note 1 Lb Mushrooms -- Wiped Clean, Sliced 1 Lb Portobello Mushrooms -- ***Note, Or Crimini Mushrooms -- Wiped Clean, Sliced 2 Cloves Garlic -- Thinly Sliced 1 Lg Tomato -- Peel, Seed, Dice 1/4 C Minced Fresh Mint Salt And Pepper -- To Taste *NOTE: Original recipe used 3 T olive oil...I didn't want all that fat but did want some of the taste so I changed it. **NOTE: Original recipe used 1/4 C stock...you might need to add more if you use less olive oil. ***NOTE: We used Portobello, crimini, shiitake, oyster and chanterelle. They were truly wonderful!! This Middle Eastern dish produces quite a bit of liquid that you drain before serving; save these juices to make a flavorful soup stock. Heat oil and stokc in a skillet over medium-high heat. Add mushrooms and garlic; cover and simmer until soft and brown, 8 - 9 minutes. Add tomato; cook 1 min more. Stir in lemon juice, mint, salt and pepper; remove from heat. Drain and serve at room temp. Serves 6 (Recipe states it will serve 4 but it serves at least 6 using the mushrooms that we used.) VEGAN This was absolutely incredible!! Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : According to MC using less olive oil: Cal 57.6 Fat 2.2g Carb 8.4g Fib 2g Pro 3.4g Sod 153mg CFF 29.1% * Exported from MasterCook * No Fat White Bread Recipe By :Donna German (Reggie Dwork ) Serving Size : 10 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lb Loaf: 2/3 Cup water 1 Large egg 1 Teaspoon sugar 1/8 Teaspoon salt 2 Cups bread flour 1 Teaspoon yeast Add ingredients according to your machine directions. This makes a small loaf. Here is a great bread recipe that I use all the time to make rolls of all kinds. I use lowfat buttermilk and dried chives or dried onions. there are no limits. I use the dough cycle on the bread machine to do all the work. Then I put little balls about 2 oz each into muffin cups let rise and bake in a 375 degrees F. for 10 to 12 minutes. Sometimes I make hot dog buns and hamburger buns, bake on cookie sheets. They are soft inside, with a light crust on the outside. You can use egg substitute also. If you make these rolls you won't be disappointed. Tonight I''m going to make cheese (lowfat cheese)rolls. Cycle: white Crust:light This is a light, easy to cut sandwich bread with a nice fluffy texture and a pleasant flavor. Have made these into burger rolls also. Very good. >From: Louis Eisenberg (Sally) - - - - - - - - - - - - - - - - - - - NOTES : Cal 108 Fat 0.9g Carb 20.5g Fib 0.8g Pro 4g Sod 33mg CFF 7.6% * Exported from MasterCook * No-calorie Dressing Recipe By :(Gruenwald Recipe By :Jo Anne Merrill (Reggie Dwork) Serving Size : 12 Preparation Time :0:30 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup chopped dates 1/2 Cup raisins 1/2 Cup Dried Cranberries -- *Note 1 Cup water 1/4 Cup Lowfat Margarine -- **Note 1/4 Teaspoon salt 2 Egg Beaters(r) 99% Egg Substitute -- ***Note 1 Teaspoon vanilla extract 1 Cup all-purpose flour 1 Teaspoon baking soda *NOTE: Sally's recipe used 1/2 C dried prunes, chopped...I didn't have any at the time so I used dried cranberries. **NOTE: Sally's recipe used 1/2 C margarine...I adapted it. ***NOTE: Sally's recipe used 2 beaten eggs...I adapted it. ****NOTE: Sally's recipe used 1/2 C mixed nuts, chopped...I omitted them. In a saucepan combine dates, raisins, prunes (dried cranberries) and water. Bring to boil and boil 5 minutes. Stir in margarine and salt. Set aside to cool. Add remaining ingredients to fruit; stir just until dry ingredients are moistened. Spoon into greased MINI-muffin pans. (I spooned it into 12 regular muffin tins.) Bake in preheated 350-degree F oven for 15 minutes. (If desired can bake in a greased 11 x 7 x 2-inch pan for 30 minutes.) Yield: 32 mini-muffins. (OR 12 regular size muffins) These were FANTASTIC!! I had tasted them when Sally made them using her recipe...and they were really wonderful!! But I wanted to lower the fat a bit more and adapted the recipe a bit more. I think they are excellent. - - - - - - - - - - - - - - - - - - - NOTES : My friend Sally brought a couple of these over recently and they were absolutely incredible. Jeff and I scarfed them right down. I pulled the recipe out over the weekend but didn't have time to make them. Well, I made them today and just took the batch out of the oven ... and tasted the part that sticks to the muffin tin and they are heavenly!! I did make some alterations to the recipe that Sally gave to me. I have put the recipe in here as I did it but with *Notes about how Sally did it. Both are really, really good!! Nutrition using my adaptations to the original recipe: Cal 130.7 Fat 2.5g Carb 25g Fib 1.5g Pro 2g Sod 216mg CFF 17.1% * Exported from MasterCook * Old Mexico Fish Fillets Recipe By :Great Flavors of Texas Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons butter -- melted 8 fresh mushrooms -- sliced 1 onion -- chopped 4 tomatoes -- coarsely chopped 2 tablespoons chives -- chopped 1 1/2 tablespoons basil 1 clove garlic -- minced 3 green onions -- and tops, sliced salt and pepper 4 fish fillets -- your choice Saute mushrooms in butter for 3 minutes; add next 8 ingredients; simmer, covered for 10-12 minutes. Put fish in greased 1-1/2 quart casserole; pour sauce over fish; bake at 350 degrees for 20-30 minutes or until fish is white and flaky. Easy, quick, and GOOD! >From: Lou Parris - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange Salsa #2 Recipe By :No Time To Cook, Feb 1996 (Reggie Dwork) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Salsas Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Orange 2 C Coarsely Chopped Fresh Pineapple 1/2 C Orange Juice 2 Tsp Lime Juice -- (Juice Of One Lime) 1 Tbsp Grated Orange Rind 1 Jalapeno -- Seed, Mince 2 Tbsp Chopped Fresh Cilantro Grate orange peel: set aside. Peel orange and chop coarsely. Combine grated orange peel, chopped orange and remaining ingredients except cilantro in medium bowl. Cover and refrigerate up to 24 hours. Add cilantro before serving. - - - - - - - - - - - - - - - - - - - NOTES : Cal 32.7 Fat 0.2g Carb 8.3g Fiber 0.9g Pro 0.6g Sod 1mg CFF 4.6% * Exported from MasterCook * Orange-glazed Chicken Recipe By :Swanson Easy Low Fat Recipes (Laurie ) Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Tablespoons cornstarch 14 1/2 ounces Vegetable Broth -- Swanson's 1 teaspoon lemon juice 1/2 cup orange marmalade 6 skinless boneless chicken breast halves 6 cups hot cooked rice -- cooked without salt In bowl mix cornstarch, broth, lemon juice and marmalade until smooth. Set aside. In medium nonstick skillet over medium-high heat, cook chicken in 2 batches, 10 minutes or until browned. Set chicken aside. Stir cornstarch mixture and add. Cook until mixture boils and thickens, stirring constantly. Return chicken to pan. Reduce heat to low. Cover and cook 5 minutes or until chicken is no longer pink. Serve with rice. If desired, garnish rice with fresh parsley and chicken with fresh thyme. Serves 6---435 calories--4 grams fat - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oreo Ice Cream Pie Recipe By :Recipes From Nabisco's Kitchen (Anita A. Matejka) Serving Size : 12 Preparation Time :0:12 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ----Crust---- 1 c reduced fat Oreo(r) cookie crumbs 3 tbsps granulated sugar 1 tbsp oil ----Filling---- 1/2 c fat-free caramel topping 4 c fat-free vanilla ice cream -- slightly softened 1/2 c reduced fat Oreo(r) cookie crumbs To prepare crust, combine cookie crumbs, sugar, and oil in a mixing bowl. Press mixture firmly in a 9" pie pan. To prepare filling, spread caramel topping over crumbs. Then, spread with ice cream. Sprinkle remaining crumbs over top. Freeze 4 hours or until firm. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orzo And Portobella Casserole Recipe By :Cooking Light Magazine (Katherine Rodman) Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Grains & Cereals Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup chopped sun-dried tomatoes 1/4 cup boiling water 1 tablespoon olive oil 2 cups leeks -- sliced 2 cups Portobello mushrooms -- diced 1 cup fresh mushrooms -- quartered 2 garlic cloves 2 cups orzo -- cooked 2 cups fennel bulbs -- sliced 2 cups tomato juice 2 tablespoons fresh basil leaf -- minced 2 tablespoons balsamic vinegar 1 teaspoon paprika 1/8 teaspoon pepper vegetable cooking spray 4 ounces provolone cheese -- shredded 1/4 cup grated Parmesan cheese -Combine the tomatoes and boiling water in a small bowl; cover and let stand 10 minutes or until tomatoes soften. Drain -Heat olive oil in a large nonstick skillet over medium heat. Add the tomatoes, leek, mushrooms and garlic; saute 2 minutes. Combine the mushrooms mixture, orzo and next 6 ingredients (orzo through pepper) in a large bowl; set aside. -Spoon mixture into a 13 x 9 inch baking dish coated with cooking spray. Bake, uncovered at 400 degrees for 25 minutes. Sprinkle provolone and Parmesan cheeses over casserole, and bake an additional 5 minutes. This is a fabulous casserole that I make quite frequently. It always goes quickly. I usually make the Romano-oregano bread to go with it. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta Primavera Recipe By :Crispin Cowan (Dawn Forsyth) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Lb Pasta -- to 2/3 lb, spirals 1 Onion 1/2 Lb Mushrooms 4 Garlic Cloves -- or 5 Dry Sherry -- some 1 Can Skim Milk, Evaporated 1 Tsp Salt Black Pepper -- to taste Chop the onion, garlic, and mushroom. Saute over high heat in enough sherry to keep it wet for about 10 min. Put the pasta water on to boil. Reduce the heat under the veggies and add the tin of milk. Put the pasta in the boiling water. Simmer the sauce over low heat while the pasta cooks. Add salt & black pepper to taste. Let simmer for about 5 min, which should be enough time to cook the pasta. Drain the pasta, pour the sauce over the pasta, and serve. Sprinkle with a bit of Parmesan cheese or nutritional yeast, and more black pepper, to taste. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta With Broccoli And Pine Nuts Recipe By :Kathie Briggs Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces pasta 1 teaspoon extra virgin olive oil 1 clove garlic -- minced 2 cups broccoli flowerets 1/2 cup nonfat chicken broth 1/4 cup pine nuts (pignolia) -- toasted 1/2 cup Parmesan cheese -- freshly grated freshly ground black pepper Place a large pot of water on high heat and bring to a boil for pasta and broccoli. Meanwhile, heat the olive oil in a saucepan over medium heat, add the garlic and cook it, stirring constantly for about 30 seconds. Reduce the heat to low, pour in the stock and let it simmer while you prepare the pasta. Boil the pasta (time will vary depending on shape) and add the broccoli about 5 minutes before the pasta is done. Drain pasta and broccoli. Toss with sauce, pine nuts, cheese and pepper. 221 calories, 6 grams fat. - - - - - - - - - - - - - - - - - - - NOTES : Toast the pine nuts in small, dry skillet over medium heat. * Exported from MasterCook * Pasta With Onion Sauce Recipe By :Better Homes & Gardens Healthy Cooking CD Ckbk (Jan F) Serving Size : 5 Preparation Time :0:10 Categories : Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 ounces fettucine 1 1/2 cups broccoli florets Nonstick spray coating 1 medium onion -- sliced and separated 3/4 cup skim milk 2 teaspoons cornstarch 1 teaspoon chicken bouillon granules 1 dash pepper 1 dash ground nutmeg 2 tablespoons dry white wine 2 ounces fat-free mozzarella cheese Cook fettuccine according to package directions, adding the broccoli for the last 5 minutes of cooking. Drain well. Meanwhile, spray a large skillet with nonstick spray coating. Add onion to the skillet. Cook, covered, over medium-low heat about 10 minutes or until tender, stirring occasionally. In a small bowl stir together milk, cornstarch, bouillon granules, pepper, and nutmeg. Add to onion in skillet. Cook and stir over medium heat until thickened and bubbly. Cook and stir for 2 minutes more. Stir in wine and cheese until cheese is melted. Pour cheese mixture over pasta and broccoli; toss to coat. >From: janybird@xnet.com (Jane F) - - - - - - - - - - - - - - - - - - - NOTES : You can always substitute non-fat cheddar or American cheese in this. * Exported from MasterCook * Pastry Crust, Vt's Vlf Vegan Recipe By :Vegetarian Times, 11/94, Full of Flavor, Low in Fat Pies Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup soy milk -- warmed 3 tablespoons mashed potatoes -- leftover -- or 3 Tbs. instant mashed potato flakes -- mixed with 2 1/2 Tbs. hot water 1 tablespoon maple syrup -- or honey 1 teaspoon active dry yeast -- or 1/2 tsp. instant yeast 1/4 cup whole wheat flour -- not pastry flour 1/2 teaspoon salt 2 tablespoons apple juice, frozen concentrate 1 cup all-purpose flour -- unbleached Pastry for "free form pies" (you wrap the big piece of pastry up over the top) Mix together soymilk, potatoes, syrup or honey, and yeast in a medium bowl or a food processor bowl. Let stand 5 minutes. Add salt and flours. If using a food processor, process 30 seconds. Otherwise, mix and knead mixture on a lightly floured surface 5 minutes. (It says here to place in oiled bowl and oil top lightly, but I think we can figure out alternatives.) Cover and let rise until doubled, about an hour. Dough can also be allowed to rise in the 'fridge 2-24 hours. 1. I usually have to add a bit of flour to it because it seems to be a bit too sticky to roll out easily. 2. I used non-fat milk instead of the soymilk without a problem. 3. I have used regular flour instead of the wheat and unbleached flour and it works just fine. 4. I haven't bothered to oil the bowl. Since the dough is sticky anyway, I just peel it off the bowl and sprinkle it with flour when I shape it. 5. The dough rises a bit when it bakes. I spread it too thin on the bottom once and the top ended up twice as thick, so make sure you don't skimp on the bottom crust, since it is weighted down with the filling. 6. Cover the top loosely with a piece of foil while baking. I would advise you to spray the foil lightly with an oil spray so it doesn't stick (yes, I made that mistake, too). During the last 10-15 minutes of baking, remove the foil to brown the crust. It browns very quickly, so keep an eye on it and cover it again if it begins to darken too fast. Nov.'94 _Vegetarian Times_, "Full of Flavor, Low in Fat Pies," recipes by Bryanna Clark Grogan and Jane Weston Wilson. From: sally charette From: cbmcam@cyberramp.net - - - - - - - - - - - - - - - - - - - NOTES : This is a recipe I got from the FatFree archives (http://www.fatfree.com) and have used several times to rave reviews. After trying several different lowfat pie crusts, this is the one I am going to stick with for fruit pies. It comes out light and springy. A few of my notes follow the recipe. [Sally Charette] * Exported from MasterCook * Pastry Pie Crust #3 (Non-fat) Recipe By :Butter Busters - The Cookbook Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup Flour -- all-purpose 3/4 Teaspoon Lite salt -- optional 1/3 Cup Light corn syrup 2 Tablespoons Skim milk Prepare dough as usual: Combine dry ingredients and liquids separately. Then sprinkle liquid mixture over dry mixture, combining with a fork until mass will hold together. Do not overwork the dough. Form dough into a ball and roll out on a floured surface, or roll out between two pieces of floured waxed paper. Place circle of dough in pie pan. Ease down into pan without stretching. Trim off any edges that hang over. If baking unfilled, prick the bottom and sides with a fork and bake 10 minutes in a preheated 475 oven. If baking filled, use the baking times with the recipe. To prevent the edge crust on the top of the pie from getting too brown, place foil over the exposed top of the crust while it bakes until the last ten minutes. Makes one crust. 1/8 of crust = .13 g fat, 54 calories, 1.7 g protein, .25 mg cholesterol 11.3 g carbo., 3.4 g sodium >From: _Butter Busters - The Cookbook_ from the files of Linda Shogren >From: Martha Sheppard - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pea Sausage Recipe By :American Country Cookbook Serving Size : 4 Preparation Time :1:20 Categories : Breakfast Burgers & Loaves (Vegetarian) Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound field peas -- shelled sage to taste black pepper to taste flour as needed Cook podded peas in boiling water to cover until tender-- approximately 1 hour. Drain water. Mash peas with a potato masher or blend in a blender or food processor. Add black pepper and sage to taste. Mix well. Add 1 - 2 TBSP flour. With your hands, make sausage-like patties or links, or make hamburger size patties. Spray a heated skillet with non-stick spray or use a TBSP of olive oil or vegetable oil. Fry over med. heat until browned on both sides. This low-fat recipe makes a great vegetarian replacement for hamburgers for lunch or sausages for breakfast. contributor: C. Collins, Western Grove, Ark. >From: cbmcam@cyberramp.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Peach And Blueberry Pie Recipe By :Cooking Light Sept/Oct'91 (Katherine Rodman) Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups flour 3/4 teaspoon salt 1/4 cup vegetable oil 3 tablespoons skim milk vegetable cooking spray 1/3 cup sugar 3 tablespoons cornstarch 1/4 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 3 cups peaches -- peeled and sliced 1 teaspoon lemon juice 1/8 teaspoon almond extract 2 cups blueberries Combine flour and salt in a bowl; add oil and milk, tossing with a fork until mixture resembles coarse meal. Gently press dough into a 4 inch circle on heavy-duty plastic wrap; cover with additional plastic wrap, and chill 15 minutes. Roll dough, still covered, to a 12 inch circle. Remove plastic wrap; fit dough into a 9 inch pieplate coated with cooking spray. Trim edges; reserve remaining dough. Gently press a fork around edge of pieplate, sealing dough to edges of pieplate. Prick bottom and sides of dough with a fork; set aside. Roll reserved dough scraps to 1/8 inch thickness; cut into decorative shapes as desired, and set aside. Combine sugar and next 3 ingredients in a bowl; stir well and set aside. Cut peach slices in half. Combine peaches, lemon juice, almond extract, and 3 tablespoons sugar mixture in a large bowl; toss gently. Combine blueberries and remaining sugar mixture in a bowl; toss gently. Arrange blueberry mixture in pie shell; top with peach mixture. Arrange decorative dough shapes on top of peaches. Bake at 425 degrees for 40 minutes or until bubbly. Cool on a wire rack. Nutrition (per serving): 197 calories Saturated fat 1 g Total Fat 6 g (27% of calories) Protein 3 g (5% of calories) Carbohydrates 33 g (67% of calories) Cholesterol 0 mg Sodium 181 mg Fiber 1 g Iron 0 mg Vitamin A 311 IU Vitamin C 7 mg Alcohol 0 g - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pecan Biscotti Recipe By :Jennifer Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup pecans 1 cup all-purpose flour 3/4 cup whole wheat flour 1/2 cup packed brown sugar 1 teaspoon baking soda 1/2 teaspoon cinnamon 1 dash salt 2 teaspoons vanilla 3 egg whites 1 cup semisweet chocolate chips -- OPTIONAL Heat oven to 375 degrees. Spray non-stick cookie sheet with non-stick cooking spray. Grind pecans in blender or food processor until consistency of coarse meal. Mix 1/2 cup of the ground pecans and remaining ingredients except egg whites and vanilla. Stir in egg whites and vanilla until stiff dough forms. Sprinkle remaining ground walnuts on lightly floured surface. Divide dough into 4 equal parts. Use dash of vanilla if dough seems to need extra liquid. Roll each into rope, about 14 inches long and 3/4 inch thick, on walnuts. Place on cookie sheet. Bake 20 minutes. Remove from oven; cut diagonally into 1-inch thick slices. Reduce oven temperature to 225. Bake 15-20 minutes longer or until crisp. Melt chocolate on low heat. Place in small plastic bag, cut tiny end off bag. drizzle chocolate on top of cooled cookies for decorative effect. Discard rest of chocolate. cool cookies until chocolate hardens. Store tightly covered. Makes about 4 1/2 dozen cookies. Per cookie (NOTE: NOT INCLUDING CHOCOLATE): 35 calories, 1 g. protein, 5 g. carbohydrate, 1 g. fat, 0 fiber, 0 cholesterol, 25 mg. sodium.. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pepper-spiked Polenta Recipe By :Cooking Light Magazine, December 1996 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Italian Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetable cooking spray 4 c Water 1 c yellow cornmeal 1/2 tsp salt 1/4 tsp crushed red pepper 1/4 c nonfat Parmesan cheese Coat a 2-quart casserole with cooking spray. Combine water, cornmeal, salt, and pepper; mix well. Cover with casserole lid; microwave at HIGH 12 minutes or until thick, stirring after 6 minutes. Stir in cheese. Serve immediately. >From: Mark Brockway - - - - - - - - - - - - - - - - - - - NOTES : Original recipe specified Parmesan cheese. I substituted nonfat Parmesan cheese. * Exported from MasterCook * Peppermint Meringues Recipe By :Woman's Day 12/92 (Gruenwald) Serving Size : 24 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large egg whites -- room temperature 1/8 teaspoon salt 1/8 teaspoon cream of tartar 1/2 cup sugar 2 peppermint candies -- crushed Arrange oven racks to divide oven in thirds. Heat to 225 deg f. Line two cookie sheets with foil. In a large bowl, beat egg whites, salt and cream of tartar until peaks appear. Gradually add sugar and beat at medium speed for 5 to 6 minutes. Drop by teaspoonfuls onto cookie sheets. Sprinkle with crushed candy. Bake 1 1/2 hours. Meringues should look dry and white. Turn off oven. Keep door ajar and let meringues cool. Loosen from foil with metal spatula. Store loosely covered in a dry place. Makes about 48 meringues each = 0 g fat. Each meringue: 13 calories, 0 g fat. >From: Gruenwald - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pesto, Low Fat Recipe By :Vegetarian Times,June 1996, pg 56 (Reggie Dwork) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 C Chopped Fresh Basil -- Leaves 1 C Chopped Fresh Parsley -- Italian 1/4 C Bread Crumbs -- To 1/3 C, Toasted 2 Tbsp Grated Parmesan Cheese -- Or Parmesan-Style Soy Cheese -- *Note 2 Cloves Garlic -- To 3, Minced 3 Tbsp White Miso -- *Note 1/4 C Water -- To 1/3 C *Note: found in Health Food Stores Put all ingredients except water in blender or food processor; pulse until minced. With machine running, add water to desired consistency. Makes about 1 cup. Lacto/Vegan Variation: Replace cheese with 2 T toasted walnuts or pine nuts. According to magazine: Per Tablespoon: Cal 19 Fat 1g Carb 3g Fib 0.4g Pro 1g Sod 146mg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pesto, Lowfat Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups spinach -- firmly packed 1/2 cup fresh basil -- firmly packed 1/2 cup grated fresh Parmesan cheese 1 garlic clove 1 tablespoon Egg Beaters(r) 99% egg substitute Combine spinach, basil, Parmesan cheese, and garlic in food processor and pulse until well combined. Add egg substitute and process till nearly smooth. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Picadillo De Papa Y Mostaza (Potatoes And Greens) Recipe By :Jen Whitmer Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 russet potatoes -- chopped in baby -- cubes 1 large onion -- chopped 2 cloves garlic -- minced 1 large bunch mustard greens -- coarsely chopped 2 tablespoons margarine -- (2 to 3) mixed herbs -- or 2 T fresh ones 1 small chili pepper -- minced, optional Saute the potatoes, garlic and the onion in margarine. Then put in the mustard greens and cook it at low temp a while (15 min or so or until the potatoes are cooked) with the top on, stirring occasionally. Add whatever spices/herbs you want or some hot chilis. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pickled Pumpkin Balls Recipe By :COOKING LIVE SHOW #CL8744 Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups pumpkin balls 1 2/3 cups sugar 3/4 cup cider vinegar 1/2 cup water 1 stick cinnamon -- broken in pieces 6 whole clove 6 whole allspice lemon zest -- 4 2-inch strips With a 1-inch melon-ball cutter scoop out enough balls from the flesh of a pumpkin to measure 2 cups. In an enameled or stainless steel saucepan combine 1 2/3 cups sugar, 3/4 cup cider vinegar, 1/2 cup water, 1 cinnamon stick, broken into pieces, 6 cloves, 6 whole allspice, and four 2-inch strips of lemon peel, bring the liquid to a boil over moderate heat, stirring and washing down any sugar crystals clinging to the sides of the pan with a brush dipped in cold water until the sugar is dissolved, and cook syrup, undisturbed, for 5 minutes. Add the pumpkin balls, simmer the mixture for 15 minutes, and transfer the balls with a slotted spoon to a 1-pint jar. Reduce the syrup over high heat to 1 cup, pour it and the spices over the balls, and let the mixture cool. Chill the mixture, covered, for at least 3 hours. Transfer the pickles to a small serving bowl. Keep covered and chilled, for 1 week. Yield: 1 pint >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pickled Vegetables (Tsukemono) Recipe By :Veggie Life, May 1995, pg 29 (Reggie Dwork) Serving Size : 4 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Small Turnips -- Sliced 1/2 Cucumber -- Sliced Lengthwise 1/2 Teaspoon Salt 1/2 Lemon 1 Tablespoon Vinegar 1 Dash Cayenne Pepper -- Or Shichimi Togarashi This easy recipe can utilize almost any vegetable, such as daikon radish or broccoli stems. Sprinkle turnips and cucumbers with salt and let stand for 5 minutes. Place vegetables in a covered container. Add remaining ingredients and allow to stand, refrigerated, for at least 12 hrs. VEGAN Makes 4 servings. - - - - - - - - - - - - - - - - - - - NOTES : Cal 29.3 Fat 0.2g Carb 7.6g Fib 1.7g Pro 1.1g Sod 321mg CFF 4.2% * Exported from MasterCook * Pizza On The Grill - Pizza Dough Recipe By :GH, 8/96, pg 116 (Reggie Dwork) Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pizzas & Calzones Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pkg Active Baker's Yeast 1 C Warm Water -- 105 - 115 Deg F 1 Pinch Salt 2 1/4 Tsp Kosher Salt 1/4 C White Cornmeal -- Fine-Ground 3 Tbsp Whole-Wheat Flour 1 Tbsp Olive Oil 2 1/2 C All-Purpose Flour -- To 3 1/2 C, -- Unbleached Dissolve yeast in the warm water with sugar. After 5 minutes, stir in salt, cornmeal, whole-wheat flour, and oil. Gradually add all-purpose flour, stirring with a wooden spoon until a stiff dough has formed. Place the dough on a floured board, and knead for several minutes, adding only enough additional flour to keep dough from sticking. When dough is smooth, transfer to a greased bowl. To prevent, transfer to a greased bowl. To prevent a skin from forming, brush top of dough with additional olive oil, cover bowl with plastic wrap, and let rise in warm place, away from drafts, until doubled, 1 1/2 to 2 hrs. Punch down dough. Knead dough several times on lightly floured board. Return dough to bowl; cover and let rise 40 min. Punch down dough. If sticky, knead in a bit more flour. Makes enough for four 12 inch pizzas. Well, as usual...I don't follow directions. I didn't do them on the grill but in my oven. I cooked them at 475 deg F for 15 min. The dough was probably the lightest and best that I have **ever** eaten. I topped one with tomatoes, sweet anise, 1 T slivered almonds crushed, and sauteed zucchini. Topped another with the Mushrooms with Mint and Lemon recipe I posted earlier in the week. I gave half of the dough to Sally (my friend) and she cooked them for dinner with her toppings. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 186.8 Fat 2.3g Carb 358g Fib 1.1g Pro 5.4g Sod 531mg CFF 11% * Exported from MasterCook * Poached Cod With Chive Potatoes Recipe By :DINING AROUND, SHOW #DI1153 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Potatoes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Court Bouillon: 16 fluid ounces dry white wine 3 1/2 pints water 7 ounces carrots -- peeled and roughly diced 4 ounces leek -- white only -- roughly diced 4 ounces onions -- roughly diced 2 ounces celery -- roughly diced 1 clove garlic -- unpeeled 5 sprigs parsley 1 sprig thyme 1/2 bay leaf 5 white peppercorns -- crushed 3 coriander seed Chive potato sauce: 6 ounces Potato -- cut in large cubes 5 ounces Chicken stock -- hot 2 Tablespoons Chives -- sliced Salt and pepper to taste In a large saucepan, bring the white wine and the water to a boil. Add the remaining ingredients, except for the salt, and allow to simmer for 10 minutes. Season with salt and then strain through a fine sieve. Poach cod in liquid. Bring to a boil, not higher than 140 degrees for 10 minutes. Place on top of Potatoes. Chive potato sauce: Boil the potato in lightly salted water until done. Strain and place potato in food processor. Add the hot stock in two additions. Make sure to puree completely before adding second addition. Do not over mix. Add chives, salt and pepper to taste. Yield 4 1/4 pints. (Courtesy of Chef Handke of Handke Restaurant) >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Polenta Bread With Rosemary And Garlic Recipe By :Best Low-Fat,No-Sugar Bread Machine Ckbk Ever (Reggie 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 Teaspoon Active Dry Yeast -- (1 1/2 T) 2 Cups Bread Flour -- (3 C) 1/4 Cup Yellow Cornmeal -- (1/3 C) 1 Teaspoon Dried Rosemary -- (1 1/2 tsp) 1 Garlic Clove -- Chopped, (1 1/2) 1/2 Teaspoon Salt -- (3/4 T) 3/4 Cup Water -- Plus 2 Tablespoons Water -- (1 1/4 C) Slice thin and cut into triangles. Toast lightly and serve alone or with Italian-style salsa made with tomato, hot pepper and olives. Or top with grilled chicken or grilled vegetables for an open-faced sandwich. Add all ingredients in order suggested by your bread machine manual, follow the manufacturer's directions and bake on basic bread setting. This is very good. Entered into MasterCook and tested for you by Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 141.9 Fat 0.7g Carb 28.6g Fib 1.3g Pro 4.7g Sod 135mg CFF 4.4% * Exported from MasterCook * Portuguese Pork And Garbanzo Bean Sopa Recipe By :Pat Hanneman (adpt from Healthy Indulgences) Serving Size : 8 Preparation Time :1:00 Categories : Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound pork tenderloin -- cubed Vegetable oil spray Freshly ground black pepper 2 medium onions -- diced 4 cloves garlic -- minced 1 pinch salt 4 cups no-salt-added whole tomatoes -- chopped 3 cups fat-free chicken broth -- low-salt 1/2 cup Madeira -- or sherry 31 ounces garbanzo beans, cooked -- drained and rinsed 1 teaspoon dried oregano -- or more 1/3 cup green olives -- coarsely chopped such as Spanish with pimientos -- (about 50 gr) 1 cup golden raisins -- or less 4 tablespoons sun-dried tomatoes -- coarsely ground reconstituted with water -- optional 4 tablespoons chopped parsley -- for garnish water as needed 8 ounces cornbread -- sliced For best results use fresh garlic: 467 cals per 1-1/2 cup serving of stew (16.7% CFF; 8.8 gm total fat). Estimated by MasterCook Ver. 3.03; assuming that the garbanzo beans are cooked without meat. Cook's Notes: Allow about 60 minutes, start to finish. The tomatoes need time to cook down and mellow. Recipe scales easily (half, quarter, double). TRIM all fat from the piece of pork and cut into 1/4-inch slices, then cut into cubes. Spray a soup pot or Dutch oven (5 to 6 qt) with olive oil and place over medium-high heat. Season the pork with pepper and sear in batches, taking care not to overcrowd, until well browned. As the pieces brown, remove them to a bowl and set aside. Reduce the heat to medium, add the onions, a little salt, and several tablespoons of water or the broth or the wine if needed for moisture, and cook for 8 minutes or until softened. Add the garlic to the sofrito and cook for about 1 minute to warm. Add the tomatoes (plum preferred), chicken stock, Madeira or sherry, garbanzo beans, oregano, and olives, and reserved pork. Bring to a boil. Cover, reduce the heat, and simmer for 15 minutes to 20 minutes, stirring occasionally, adding water if needed. Add the raisins, chopped sun-dried tomatoes and the parsley. Stir, simmer, uncovered, for 5 minutes. Taste and correct the seasonings (salt, pepper, oregano, a few drops of olive oil). Continue cooking for 5 to 10 more minutes, until the broth looses the taste of raw tomatoes. Serve at once in soup bowls with a bread sticks, pita, crusty peasant bread, or oven-dried croutons. 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. Reprinted at ELF mail 12/10/96. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato Corn Chowder Recipe By :Idaho Potato Commission (BunnyMama@aol.com) Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Idaho potatoes -- diced 1 onion -- chopped 1 large celery ribs -- thinly sliced 1 red bell pepper -- or green, chopped 2 jalapeno peppers -- seeded and diced 1/4 tsp turmeric -- optional 21 ounces low-sodium chicken broth 1 teaspoon cider vinegar 1 package frozen whole kernel corn -- (10 oz) 1 cup 1% milk 2 tablespoons cornstarch 1 cup lowfat cheddar cheese -- shredded In a large saucepan, combine first 8 ingredients. Bring to a boil; reduce heat and simmer, covered, for 15 minutes or until potatoes are tender. Stir together the cornstarch and milk. Add to chowder along with the corn. Bring to a boil and boil 1 minute, stirring constantly. Serve chowder garnished with about 2 tablespoons of grated cheese. Nutrition (per serving): 247 calories Saturated fat 2 g Total fat 4g (14% of calories) Protein 11g (18% of calories) Carbohydrates 42g (69% of calories) Cholesterol 9mg Sodium 117mg Fiber 1g Iron 2mg Vitamin A 1896IU Vitamin C 63mg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato Gratin, Marie's Recipe By :Food and Wine, Nov 96 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups chicken stock -- skimmed of fat -- or broth 2/3 cup shallots -- thinly sliced 2 1/2 lbs. Idaho potatoes -- peeled & sliced -- crossways, 1/8 inch thick Salt & freshly ground Pepper -- to taste -- or Mrs. Dash or other substitutes 1/4 cup Parmesan cheese -- freshly grated 1/4 cup fresh chives -- finely chopped 1/2 cup Gruyere cheese -- grated, about 2 0z. 1. Preheat the oven to 400 degrees. Bring the stock to a boil in a medium saucepan. Add the shallots, cover partially, and cook over low heat until tender, about 5 minutes. Strain the stock and spread the shallots in a large gratin dish. Keep the stock warm. 2. Arrange a quarter of the potatoes in a slightly overlapping layer over the shallots and season with salt and pepper. Spread another quarter of the potato slices on top, sprinkle with half each of the Parmesan and chives and season with salt and pepper. Make 2 more layers with the remaining potatoes, seasoning each layer. Add enough stock so that the top layer of potatoes is just above the liquid. Sprinkle with the remaining Parmesan and chives and the Gruyere. Bake for about 1 & 1/4 hours, or until the potatoes are tender and the top is browned. Let rest for 10 minutes, then serve. >From: "Tina D. Bell" Nutrition: Calories: 144 Chol: 0 Total Fat 0.4 gm Sat Fat 0.1 gm - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato Stuffed Green Peppers Recipe By :Best Vegetable Recipes,Women's Day,'80 (BunnyMama@aol.com) Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 green bell peppers 2 cups finely chopped onions 1/2 cup red bell peppe -- finely chopped 2 tablespoons olive oil salt and peppe -- to taste 1 tablespoon dried -- crumbled chives 2 cups mashed potatoes 2 cups tomato sauce Preheat oven to 350. Slice away pepper tops below stems. Remove seeds and interior spines. Gently parboil peppers about 5 minutes. Drain upside down; set aside. Saute onions and red pepper in oil until soft. Add seasonings and mix well into mashed potatoes. Carefully stuff peppers, set them in a deep-sided baking dish. Pour tomato sauce around base of peppers. Bake at 350 for about 20 minutes, covered. Uncover and bake 5 minutes longer. Serve warm. Nutrition (per serving -- not from MC): 243 calories Saturated fat 1 g Total Fat 7 g (27% of calories) Protein 5 g (8% of calories) Carbohydrates 39 g (64% of calories) Cholesterol 0 mg Sodium 833 mg Fiber 2 g Iron 2 mg Vitamin A 2403 IU Vitamin C 123 mg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potatoes And Green Beans Alla Pizzaiola Recipe By :Weight Watchers Italian Classics Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 C Green Beans -- Trimmed 10 Oz New Potatoes -- Cut In Bite Size Pcs 3 Med Fresh Tomatoes -- Peel, Seed, Coarsely Chopped Or -- 3C Canned Chopped 1 Tsp Olive Oil -- *Note 1 Garlic Clove -- Finely Chopped 1 Tsp Minced Fresh Oregano 1/4 Tsp Salt *NOTE: Original recipe used 1 T + 1 tsp olive oil In large pot of boiling water, cook green beans 10 - 15 min tues, until tender. In second pot of boiling water, cook potatoes 20 minutes, until tender. Drain green beans and cut into small pieces. Drain potatoes, peel and slice. In medium nonstick saucepan over med heat, combine tomatoes, oil, garlic, oregano and salt. Simmer 10 minutes; add green beans and potatoes and simmer another 5 minutes. Divide evenly among 4 plates and serve. According to book: 1/4th of dish provides: 1 Fat, 3 Veg, 1/2 Bread According to book per serving: Cal 148; Fat 5g; Carb 24g; Fib 4g; Pro 4g; Sod 156mg Very, very good. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 93.7 Fat 1.6g Carb 19g Fib 4.3g Pro 3.2g Sod 148mg CFF 13.7% * Exported from MasterCook * Pretend Cream Recipe By :Enola Prudhomme, Cajun Cafe, Carencro, LA (Tina Bell) Serving Size : 4 Preparation Time :0:05 Categories : Beverages Eat-Lf Mailing List Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup cottage cheese, lowfat -- 1% 1/2 cup evaporated skim milk Blend equal amounts of 1% cottage cheese and evaporated skim milk for 1 to 2 minutes. Refrigerate in a tightly closed jar (up to 1 month) and "pop it out whenever you yearn for creaminess." Add to a pan of sauteed shrimp or chicken tenders and cook about 7 minutes for creamed, Alfredo taste. Add sauce, sweetened with vanilla, cinnamon or nutmeg, serve as cream on fruit, desserts. from November 1996 issue of Prevention magazine (holiday "indulge" tips). [Pat H. McRecipe, Oct 1996] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Prune Puree #2 (Wonderslim) Recipe By :Secrets of Fat Free Baking,Sandra Woodruff (Helen Newling) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Ounces prunes -- pitted (1/2 cup) 1 Cup water -- or fruit juice 2 Teaspoons lecithin granules The lecithin is a soy derivative that does contain a small amount of fat but is supposed to make baked goods softer and rise better. I *didn't* add the lecithin granules to one of her chocolate chip cookie recipes, and they turned out like rocks, so I'm deducing from that it can make a big difference! Supposedly you can find the granules in health food stores. If you can only find the liquid, use half as much. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Prune Puree #3 Recipe By :Cooking Light Magazine, Novr-Dec,1995 (Laura Shears) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup light corn syrup 2 tablespoons sugar 3/4 pound prunes 2/3 cup water Process in food processor until smooth. Store in refrigerator for up to 2 months. We use this interchangeably with Wonderslim. I've also made it without the sugar or corn syrup, just pureed prunes, and it works just as well. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pumpkin Bran Lowfat Muffins Recipe By :Best Foods Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- nonstick cooking spray 1 cup canned pumpkin 1 cup all-Bran(r) Cereal -- or any natural high-fiber cereal shreds 3/4 cup skim milk 1/3 cup corn syrup -- light or dark 2 egg whites -- slightly beaten 1 1/4 cups flour 1/3 cup sugar 2 teaspoons baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1/2 cup raisins Spray 12 muffin cups with cooking spray. In medium bowl combine pumpkin, cereal, milk, corn syrup and egg whites. In large bowl combine flour, sugar, baking powder, baking soda and salt. Add pumpkin mixture; stir until well blended. Stir in raisins. Spoon into prepared muffin cups. Bake at 400 for 20 minutes or until toothpick inserted in center comes out clean. Cool in pan 5 minutes. Remove; cool on wire rack. >From: BunnyMama@aol.com Nutrition (per serving): 156 calories Saturated fat 0 g Total Fat 1 g (3% of calories) Protein 4 g (9% of calories) Carbohydrates 34 g (87% of calories) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pumpkin Cake Cookies Recipe By :Cooking Light Magazine (Katherine Rodman) Serving Size : 14 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup firmly packed brown sugar 1/4 cup margarine -- softened 3/4 cup canned pumpkin 1/4 cup frozen egg substitute -- thawed 1 1/4 cups all-purpose flour 1/2 teaspoon baking powder 1/4 teaspoon baking soda 1/2 teaspoon ground cinnamon 1/4 teaspoon ground allspice 1/8 teaspoon salt 1/8 teaspoon ground nutmeg vegetable cooking spray Cream sugar and margarine together until light and fluffy. Add pumpkin and egg substitute; beat well. Combine flour and next 6 ingredients; add to creamed mixture mixing well. Drop dough by heaping tablespoons 2 inches apart onto cookie sheet coated with cooking spray. Flatten tops slightly. Bake at 350 degrees for 18 minutes or until lightly browned. Remove from pan and cool on wire rack. - - - - - - - - - - - - - - - - - - - NOTES : I can't take all the credit for these cookies. In fact, I can't take any of the credit for them. They are my favorite "healthy" cookies from my favorite healthy magazine, Cooking Light. Try it out, the cookies and the magazine. You're in for quite a surprise. * Exported from MasterCook * Pumpkin Chiffon Pudding Recipe By :(Tina D. Bell) Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup Water 1 teaspoon Unflavored gelatin 2/3 cup Canned pumpkin 1/2 cup Evaporated skim milk 2 tablespoons aspartame (NutraSweet) 1/2 teaspoon Pumpkin pie spice 1/2 cup Frozen whipped nondairy.top In a small saucepan combine water and gelatin. Let stand for 5 min. Cook and stir over low heat till gelatin dissolves. Transfer to a medium mixing bowl. Stir in pumpkin, milk, sweetener, and pumpkin pie spice. Chill till partially set (the consistency of unbeaten egg whites). Fold in whipped topping. Spoon into individual dessert dishes. Chill for 1 to 3 hours or till firm. Makes 4 servings, each 1/3 cup. 1 serving, 79 calories 4 g protein, 10 g carbohydrate, 3 g total fat, 2 g sat. fat, 1 mg cholesterol Source: Diabetic Cook Book, Better Homes & Gardens c. 1992 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pumpkin Delight Recipe By :(Tina D. Bell) Serving Size : 12 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Graham crackers 1/4 cup Butter -- melted. 8 ounces Light Cream cheese -- softened 1 can Pumpkin 1 teaspoon Cinnamon 1/4 teaspoon Cloves 1/4 teaspoon Allspice 1/2 teaspoon Nutmeg 1/2 cup Brown Sugar 1/2 cup Skim milk 2 packages Pudding mix -- (Vanilla flavor) 12 ounces Cool Whip Lite(r) Place whole graham crackers in a 13 X 9-inch pan. Melt margarine, and brush over crackers. Put cream cheese in bowl and beat with electric mixer. Mix spices in pumpkin, and add to cream cheese. Beat together. Add sugar twin, milk and sprinkle in dry pudding mix. Mix in the pumpkin and cream cheese mixture. Beat until well blended. Fold in Cool Whip. Pour in pan, and spread over crackers. Cover with plastic wrap, and refrigerate overnight - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pumpkin Muffins #3 Recipe By :The Fannie Farmer Baking Book Serving Size : 8 Preparation Time :0:15 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 c fat-free sour cream 1/3 c molasses 1 c pumpkin 1 egg white -- whipped 1 3/4 c unbleached flour 3/4 c brown sugar -- packed 1/2 tsp baking soda 1/2 tsp baking powder 2 tsps cinnamon 1/2 tsp nutmeg 1/4 tsp cloves 1/4 tsp ginger Preheat oven to 350. Prepare 8 muffin pans with cooking spray and flour; set aside. In a mixing bowl, combine sour cream, molasses, pumpkin, and egg white. In another mixing bowl, combine flour, sugar, baking soda, baking powder, cinnamon, nutmeg, cloves, and ginger. Mix wet ingredients with dry ingredients just until moistened. Use an ice cream scoop to fill muffin pans two thirds full. Bake for about 15 minutes. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pumpkin Pie #2 (Dairy Free, Fat Free) Recipe By :Dixie Diners Club Ckbk(Bob Beeley ) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- FILLING: 1 1/2 packages tofu -- mori-Nu Lite 2 cups canned pumpkin -- or cooked pumpkin 2/3 cup honey 1 teaspoon Vanilla 1 tablespoon pumpkin pie spice -- OR 1 1/2 teaspoons ground cinnamon 3/4 teaspoon ginger 1/4 teaspoon ground nutmeg 1/4 teaspoon ground cloves CRUST: 1 1/2 cups quick-cooking oats 1/3 cup Wonderslim 3/4 cup brown sugar 1 cup whole wheat flour -- Pastry TO MAKE: 1. Preheat oven to 400. 2. Mix all crust ingredients together and then press firmly into the bottom of a 9" pie pan. 3. Blend all filling ingredients in a food processor or blender until creamy smooth. 4. Pour into pie shell. Bake approximately 1 hour, or until a toothpick inserted in the center comes out almost clean. 5. Cool and serve with tofu cream topping. (See Below) 6. Eat slowly, and enjoy - - - - - - - - - - - - - - - - - - - NOTES : Tis the season for pumpkin pie. We found a GREAT one in the Dixie Diners Club Cookbook (http:///www.dixieusa.com). Kosher, parve, and fat free. It's quick, easy, and kinda' fun to make. (If you can't find the Wonderslim and Mori-Nu locally, Dixie has them.) * Exported from MasterCook * Pumpkin Raisin Cake, Fat-free Recipe By :(Tina D. Bell) Serving Size : 16 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Non-stick cooking spray 1 2/3 cups Flour 2/3 cup Sugar 1/4 cup Nonfat dry milk 1 teaspoon Baking soda 1/2 teaspoon Baking powder 1/2 teaspoon Salt 2 teaspoons Pumpkin pie spice 1/2 cup Raisins 2 Egg whites 1 cup pumpkin, canned 1/3 cup Corn syrup -- light or dark 1/3 cup Orange juice -----FAT-FREE CREAM SAUCE----- 1 cup Nonfat vanilla yogurt 1/2 cup Confectioner's sugar Spray 9-inch square baking pan with cooking spray. In large bowl combine dry ingredients; stir until smooth. Pour into prepared pan. Bake in 350 degree F oven 35 minutes or until toothpick inserted in center comes out clean. Cool in pan on wire rack. If desired, serve with Fat-Free Yogurt Cream Sauce. Each serving (without sauce) provides: 0 g total fat, 0 mg cholesterol, 130 Calories, 3 g protein, 29 g carbohydrate, 150 mg sodium FAT-FREE YOGURT CREAM SAUCE: Line a strainer with paper coffee filter or cheesecloth layers. Add yogurt, set over bowl and refrigerate 4 hours. Discard drained liquid. Combine thickened yogurt and sifted confectioners' sugar; stir until smooth. Makes about 1/2 cup sauce. Source: Karo pamphlet - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quick Chicken And Noodles Recipe By :Swanson Easy Low Fat Recipes (Laurie ) Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 skinless boneless chicken breast halves 1/4 teaspoon garlic powder 1/8 teaspoon paprika 14 1/2 ounces chicken broth -- Swanson's 1/2 teaspoon dried basil -- crushed 1/8 teaspoon pepper 2/3 cup frozen broccoli 2/3 cup frozen carrots 2/3 cup frozen cauliflower 2 cups egg noodles -- wide In a medium nonstick skillet over medium-high heat, cook chicken 10 minutes or until browned. Sprinkle with garlic powder and paprika. Set chicken aside. Add broth, basil, pepper and vegetables. Heat to a boil. Stir in noodles. Return chicken to pan. Reduce heat to low. Cover and cook 10 minutes or until chicken is no longer pink. If desired, garnish with fresh basil. Serves 4--245 calories--4 fat grams - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quick Cooked Spinach (Horenso O-hitashi) Recipe By :Veggie Life, May 1995, pg 30 Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Small Pot Of Water 1 Pinch Salt 1 Teaspoon Scallion -- Minced 2 Bunches Spinach -- Wash, Drain, Stemmed Soy Sauce O-hitashi is a technique in which water flavored with vinegar or onions is used to blanch vegetables. The reserved water makes for a flavorful soup stock. Bring the water to a rolling boil. Add salt and onion. when the color of the onion darkens slightly, remove from heat and strain, reserving hot water. Discard onion and return water to a boil. Repeat step #1 with spinach, cooking it only for a few seconds. After straining, run the spinach under cold water. Drain, then roll the leaves into a 2" thick log. Squeeze gently to remove excess water. Dampen a sharp knife with a cloth and slice log into 1" pieces. Drizzle with soy sauce immediately before serving. Makes 12 pieces. VEGAN According to magazine: Cal 8.5; Fat 0g; Carb 1.1g; Fib 2.3g; Sod 72mg - - - - - - - - - - - - - - - - - - - NOTES : According to MasterCook: Cal 1.5 Fat 0g Carb 0.3g Fib 0.2g Pro 0.2g Sod 5mg CFF 9.3% * Exported from MasterCook * Quinoa Pilaf Recipe By :With The Grain, Raymond Sokolov, pg 227 (Reggie Dwork) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp Vegetable Oil -- *Note 1 Clove Garlic -- To 3, Minced 1 Med Onion -- Chopped 1 C Quinoa -- Thoroughly Rinsed 2 C Nonfat Chicken Broth -- Or Water *NOTE: Original recipe used 2 T vegetable oil Heat the oil in a medium saucepan. Then saute the garlic and onion for 2 minutes. Add the quinoa and continue sauteing for another 5 minutes, stirring. Add the chicken broth or water and bring to a boil, cover, reduce the heat and simmer slowly for 12 minutes, or until all the water has been absorbed. Let stand, covered, for 5 minutes before serving. Makes 4 C This is absolutely incredible!! Won't hesitate to make it again and again. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : We had this for dinner tonight and it was all incredible. Cal 204.6 Fat 5.9g Carb 31.5g Fib 3g Pro 6.9g Sod 291mg CFF 25.7% * Exported from MasterCook * Raisin-oatmeal Cookies Recipe By :Marlene Lawley Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Cups all-purpose flour 1 Tsp cinnamon 1/4 Tsp nutmeg 1 Envelope Butter Buds -- (1/2 oz) 1 1/2 Cups brown sugar -- low calorie 1 Teaspoon vanilla extract 2 Cups raisins 1 Tsp baking soda 1/4 Tsp salt 1/4 Tsp ground cloves 1/2 Cup water 2 Large egg whites 1 3/4 Cups oats -- old-fashioned Yield: 3 dozen Combine flour, baking soda, and spices. Mix Butter Buds with hot water and add to flour mixture; mix in brown sugar. Beat egg whites and add vanilla. Gradually add flour, oats, and raisins while stirring. Drop spoonfuls of dough about 2: apart onto baking sheets sprayed with non-stick cooking spray. Bake at 375 for 8-9 minutes. Cool on wire racks. Calories: 77 Fat: 0.2 gm Cholesterol: 0.0 mg Sodium 45.9 mg Carbohydrates: 16.6 g Protein: 0.9 gm - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ramen Noodle Pizza Recipe By :Jennifer Kersten Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Pizzas & Calzones Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package ramen noodles -- any flavor 1 tablespoon olive oil 1 jar spaghetti sauce -- (14 oz) 1 cup lowfat mozzarella cheese -- shredded -- or nonfat mozzarella cheese 3 ounces turkey pepperoni 1/2 teaspoon dried oregano 4 Heat oven to broil. Cook noodles according to package directions. THROW AWAY SEASONING or use for something else. Drain in colander. Heat olive oil in large skillet. Add noodles and press evenly to cover bottom of pan. Cook 2 minutes or until browned underneath. Spread sauce over noodles, then layer of pepperoni, then cheese, then more pepperoni, then oregano. If skillet handle is plastic or wood, cover with aluminum foil to prevent scorching. Broil 2 minutes at 4 to 5 inches from heat source or until top is bubbly and cheese starts to brown. Let cool about 5 minutes before cutting into wedges and serving. Serves 6. - - - - - - - - - - - - - - - - - - - NOTES : Now that they have Turkey Pepperoni on the market, I was able to modify one of my favorite pre-healthy lifestyle recipes to fit my new low-fat lifestyle. This recipe is great because it's inexpensive, easy to remember when picking something up on the way home, and good. It's modified from an article that appeared in a magazine last winter. * Exported from MasterCook * Raspberry Meringue Cookies Recipe By :Carla Serving Size : 24 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 egg whites 1/8 teaspoon salt 3 1/2 tablespoons raspberry gelatin powder -- Jello (dry mix and NOT sugar free) 3/4 cup sugar 1 teaspoon vinegar 1 cup miniature chocolate chips -- *NOTE Makes 2 dozen or more Beat egg whites with salt until foamy. (in small bowl, blend jello powder with sugar) Add to egg whites gradually. and beat until stiff peaks form and sugar is dissolved. Mix in vinegar. Fold in chocolate chips. Drop by teaspoon onto ungreased cookie sheet which has been lined with brown paper. Bake 25 minutes in preheated 250 oven. Turn oven off BUT DO NOT OPEN OVEN DOOR! Leave in oven another 20 minutes to dry cookies. These are so pretty to serve during the holidays. They DO NOT freeze well though. Keep stored in tightly covered container. These will not stick around very long, I promise. - - - - - - - - - - - - - - - - - - - NOTES : Makes a LOT of cookies! * Exported from MasterCook * Red Enchilada Sauce Recipe By :(Sarah Gruenwald 12/96 ) Serving Size : 8 Preparation Time :0:00 Categories : Chile Pepper Dishes Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 ea large red chile pods 4 ea garlic cloves 1/4 tsp cumin 1 tsp cilantro (optional) 1 ea small onion chopped 1 ea salt and pepper to taste 1 tb oregano Boil chile pods in small sauce pan with 8-12 oz of water until soft. Place chiles, oregano, onions, garlic and salt and pepper in blender. Liquefy mixture. I usually pour some of the water that the chile pods were softened in, in the mixture, just to thin it out a bit. In most recipes I have seen it says to use bacon drippings and flour to make a roux...then adding the sauce and simmer for 45 min. I have never done this part...in the Mexican restaurant I used to work at, this was not done. So after everything is blended, I simmer until the sauce thickens up a bit. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Red Pepper Risotto Recipe By :Fresh Start, Julee Rosso (Kristina Ek) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Cups lowfat chicken broth -- and low-sodium 2 Tablespoons lowfat chicken broth -- and low-sodium 2 Tablespoons garlic -- finely minced 1 Cup onion -- coarsely chopped 1 red bell pepper -- diced (about 1 cup) 1 bay leaf 1 Cup arborio rice -- or other aromatic medium-grain rice freshly ground black pepper -- to taste 1/4 Cup grated Parmesan cheese 1/4 Cup fresh Italian parsley -- finely minced 1. In a large skillet, heat 2 tablespoons chicken broth over medium heat, add the garlic and onion and cook for 1 to 2 minutes. Add the pepper and bay leaf and cook for 3 to 4 minutes. 2. In a saucepan, bring the remaining 3 cups broth to a boil, reduce the heat and keep it at a simmer. 3. Add the rice to the skillet and slowly add the broth, 1/2 cup at a time, stirring constantly, and cook until all of the broth has been absorbed, about 30 to 35 minutes. When the rice is al dente, add the black pepper, cheese and parsley and stir gently. Serve slightly creamy. - - - - - - - - - - - - - - - - - - - NOTES : This is a fabulous risotto to serve as an entree with a mixed green salad and crusty bread or as a side dish for a light meal. It is also filling enough to be an entire meal by itself. I just made this last night and it was so good that I wanted to share it with you. I couldn't believe that something with so little fat could taste so good! Be prepared, however, that there's a lot of garlic in it, and I mean a lot! I put a whole garlic head in there, and my hands still smell garlic! * Exported from MasterCook * Refried Bean Dip Recipe By :Meatless Gourmet Easy Low-fat Favorites(Reggie Dwork) Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Dips Eat-Lf Mailing List Legumes Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound fat-free refried beans 4 ounces green chile -- chopped -- hot or mild, drain 1 Teaspoon dried oregano 1/4 Teaspoon garlic powder -- or --1 clove garlic, pressed 1/2 Cup Nonfat Plain Yogurt Salt and pepper -- To Taste Combine all ingredients, adding salt and pepper to taste. Chill. Serve with baked tortilla chips. Makes 2 1/2 cups Adapted from ``The Meatless Gourmet Easy Low-fat Favorites.'' Posted: Mon Nov 25 05:05:01 PST 1996 in the San Jose Mercury. Copied with permission. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Refried Bean Soup Recipe By :Beer Dinner Recipes (davidg@eden.rutgers.edu) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Mexican & Southwestern Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 28 ounces canned tomatoes -- crushed 1 clove garlic 1 onion -- finely chopped 1 cup beer -- (amber lager) 30 ounces nonfat refried beans -- (1 can) any variety 2 cups chicken broth 1 tablespoon cilantro -- chopped 1/4 cup nonfat sour cream Combine tomatoes, garlic, onion, and beer in large saucepan; boil five minutes, stirring often. Stir in beans and broth; simmer over low heat for 20 minutes, stirring occasionally. Serve individually with a dollop of sour cream and a sprinkle of cilantro in each bowl. >From: Carla - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Refried Beans #4 Recipe By :Seventh Day Adventist Church Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Mexican & Southwestern Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup dried pinto beans -- cooked Blend with: 1/2 Cup tomato sauce -- optional -- or puree 1 Clove garlic -- chopped 1/4 Teaspoon cumin 1/2 Teaspoon oregano 1 Small onion -- chopped 1/3 Teaspoon salt Blend all ingredients. Bake at 325 F for 20 - 30 minutes in casserole dish sprayed with nonstick spray, or simmer on top of stove, stirring constantly. Cilantro may be added for extra seasoning. >From: Laura Daw - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Refried Beans #5 Recipe By :Butter Busters Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup chopped onion 1/2 Cup liquid Butter Buds -- or 1/2 cup fat-free chick broth 2 Cups canned pinto beans -- rinsed and drained -- or fresh-cooked 2 Tablespoons chile power 2 Tsps ground cumin -- (2 to 3) 1/2 Tsp lite salt -- optional 1/8 Tsp ground pepper 1/2 Cup salsa -- mild or spicy Heat liquid Butter Buds in a 10-inch non-stick skillet over medium heat until hot. Add chopped onion and cook until soft. Add pinto beans; cook, stirring occasionally, 5 minutes. Mash beans; stir in chile powder, salt, cumin, salt, and pepper. Add more liquid Butter Buds to skillet if necessary. Cook and stir until a smooth paste forms, about 5 minutes. Garnish with grated non-fat cheddar cheese melted on top. Note: I add about 1/8 tsp. cayenne pepper and 1 can chopped green chiles, drained. >From: bmann@jcn1.com (Beverly Manning) Serves 6 Fat: 0.8g cholestrol 0mg fiber:1g Calories 86 8% calories from fat Protein 4g Carbohydrate: 16g Sodium 533 mg - - - - - - - - - - - - - - - - - - -