* Exported from MasterCook * Blueberry Relish Recipe By :San Jose Mercury News (Reggie Dwork) Serving Size : 2 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 C Vidalia Onion -- Diced 1/4 C Balsamic Vinegar 2 Tbsp Sugar 1 Tbsp Fresh Lemon Juice 1 1/2 C Blueberries -- Washed Salt And Pepper -- To Taste If using a food processor, coarsely chop one small onion wedge and measure 1/4 cup. Return to processor and add remaining ingredients. Or, dice onion and berries by hand and mix with remaining ingredients. Let sit at room temperature for 20 minutes or until meal is served. Makes 2 servings. Nutritional information per serving: 145 calories; 1 gram protein; 37 grams carbohydrate; 0.4 gram fat; 3 percent of calories as fat; 2.8 grams fiber; 0 cholesterol; 12 milligrams sodium. Entered into MasterCook by Reggie Dwork With permission from The San Jose Mercury News newspaper. - - - - - - - - - - - - - - - - - - - NOTES : According to MasterCook: Cal 118 Fat 0.4g Carbs 30.8g Fiber 3.2g Protein 0.9g Sodium 81mg CFF 2.9% * Exported from MasterCook * Blueberry Scones Recipe By :Nicki Fritz Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup flour 1/2 teaspoon salt 2 teaspoons baking powder 1/4 teaspoon baking soda 1/4 cup butter (or sub 1/4 cp 1% lf cottage cheese) 1 cup fresh blueberries -- (or any berries ) 2/3 cup buttermilk (or 2/3 cp skim milk with tbs of vinegar) 1 tablespoon molasses Mix first 4 ingredients in a large bowl, and cut in the butter (cottage cheese) until mixture resembles coarse crumbs. Combine milk and molasses, and add to dry mix with blueberries. Stir until just combined. Place on floured board or on cookie sheet sprayed with nonstick spray, and pat into a circle 1 inch think. Cut into wedges (8 or 10), separate slightly if on cookie sheet, and if on board, transfer to prepared cookie sheet. Bake at 450 for about 12 minutes until lightly browned. ****NOTE**** I like my scones a little sweet, so I would add 1/4 cp sugar or a few tablespoons of honey next time. These are more like biscuits in taste. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Blueberry Upside Down Cake Recipe By :Dennis Rivenburgh Serving Size : 16 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -----BLUEBERRY FILLING----- 1/4 Cup Brown Sugar -- Packed 2 Tablespoons corn syrup 1 Tablespoon Lemon juice 1 Cup Blueberries -- fresh or frozen -----WHITE CAKE----- 1 Cup Flour 2/3 Cup Sugar 1/3 Cup CornStarch 2 Teaspoons Baking Powder 1/2 Teaspoon Salt 2 Egg Whites 2/3 Cup Skim milk 1/3 cup light corn syrup -- (Karo) 1 Teaspoon Vanilla Spray a 9-inch round layer cake pan with cooking spray. Add brown sugar, corn syrup and lemon juice; stir to combine. Place pan in 350 degree oven for 3 minutes. Remove & add blueberries. Prepare white cake batter as described below. Carefully spoon batter over blueberries, smoothing the top. Bake 35 to 40 minutes or until toothpick inserted in center comes out clean. Do not underbake. Immediately run spatula around edge of pan and invert cake onto serving plate. Caution !! Take special care when inverting cake as blueberry topping is very hot and will sometimes splatter. Calories - 117; Fat - 0.1 g; CHO - 25.8; PRO - 1.7 g; Fiber - 0.3 g. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Blueberry, Apricot And Pecan Cookies/muffins Recipe By :Lesley Cioccarelli Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Cookies & Bars Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Basic Cookie Recipe -- (or basic muffin) 1/2 punnet fresh blueberries 1/2 cup dried apricots -- chopped 1/2 cup pecans -- chopped SEE "Basic Cookies" recipe. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Boiled Custard Recipe By : (Patdart) Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Skim milk 1/4 cup Sugar -- or- equivalent in Equal added w/vanilla) 2 tablespoons Cornstarch -- (measure carefully) 1/2 cup Egg Beaters(r) 99% egg substitute 1 teaspoon Vanilla Whisk milk, sugar, cornstarch and eggs in heavy saucepan until smooth. Watch carefully or it will scorch. Cook over med-high heat until mixture boils and thickens. Remove from heat. Mix in vanilla. I prefer to make this in microwave in large measuring cup. Cook until mixture boils and thickens. Seems to me it takes about 3-4 minutes. I just watch it. Custard sauce may be made and refrigerated and eaten as is, or over fruit or bread pudding. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Boiled Icing Recipe By :Net Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Sugar 4 tablespoons Water -- cold 1 Egg white -- beaten 1 teaspoon Vanilla Add the water to the sugar and boil until the syrup spins a thread. Pour the hot syrup very slowly into the beaten white of egg, whip ping constantly. Flavor with vanilla and spread the icing on the cake. For chocolate icing, add 2 Tbsp grated chocolate to the warm i cing. To tint icing: Lemon juice will whiten icing. The grated rind of an orange will give a yellow color. Strawberry, raspberry or cranberry juice will give a pink shade. Source: Pennsylvania Dutch Cook Book - Fine Old Recipes, Culinary Arts Press, 1936. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Boiled Icing #2 (Wilton's) Recipe By :Wilton (David Barton) Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups sugar 1/4 teaspoon cream of tartar (I use 1/8) 1 cup warm water -- divided in half 4 tablespoons Wilton Meringue Powder 3 1/2 cups sifted confectioners sugar (I just whisk the stuff before measuring) Again, have all utensils completely grease-free. With a heavy-duty mixer whip meringue powder with 1/2 cup water for 7 minutes at high speed. Blend in confectioners sugar at low speed, then beat 4 minutes at high speed. Cover with a damp cloth (important). In a saucepan (use one larger than you think you need), cook granulated sugar, cream of tartar, and 1/2 cup water over medium to high heat, stirring constantly (I use medium; the recipe says high). When the mixture boils, stop stirring; brush sides of the pan down with warm water to remove sugar crystals (Joy of Cooking recommends covering the pot and boiling for three or four minutes to do this, and I have found it works very well indeed). Use a candy thermometer, and boil until it reaches 240 degrees (245 for stiffer icing; this corresponds to between soft and hard ball stages). Remove from heat and slowly add to whipped mixture, beating at low speed. Whip at high speed for 5 minutes. Keep covered with a damp cloth while using. Note: this icing must be used immediately. Do not store. The note at the top says "Use for icing cakes and all decorating techniques"; however, I would be a bit skeptical of using it for things requiring a lot of body, like roses. It does dry out, and that fairly quickly, so after you finish keep the cake in a cake box or something else to hold in humidity. One last note: I hope no one thinks this stuff is less fattening than the normal icing (at least significantly). Simple sugars are simple sugars, and you can't lose weight by eating like this every meal. However, for a splurge I guess it is better than all that hydrogenated oil. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bok Choy Relish Recipe By : BH&G LOW CALORIE RECIPES,SPRING , 1988 (Tina Bell) Serving Size : 4 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons plain nonfat yogurt 1/2 teaspoon prepared mustard 1/8 teaspoon pepper 1 cup bok choy -- finely chopped 2 tablespoons green onion -- sliced 1 tablespoon pimiento -- chopped In a small bowl, combine yogurt, mustard, and pepper. Stir in chopped bok choy, green onion, and pimento. Serve immediately or cover and chill up to 8 hours. Makes about 4 servings. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bok Choy With Ginger Vinaigrette Recipe By :Nanci Borg Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound bok choy 1 tablespoon white wine vinegar 2 teaspoons dijon mustard 2 teaspoons low sodium soy sauce 1 teaspoon sugar 1/2 teaspoon olive oil -- optional 1 clove garlic -- finely chopped 1 tablespoon fresh ginger -- finely chopped or grated Separate bok choy leaves and rinse under cold water to clean. Place in steamer and steam until stalks begin to turn translucent and are soft when pierced. Combine vinegar, mustard, soy, etc. and mix well After bok choy is steamed you have two options: Chop up piece into bit size pieces while still warm and pour the ginger vinaigrette over. or Plunge steamed bok choy into cold water to crisp it back up. Drain and cool. Then chop and pour ginger vinaigrette over. Makes 4 - 1 cup servings - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bolognese Sauce (Country-style) Recipe By :How Cooking Works,.Rosenthal&.Shinagel(Julian Manders) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 pound bacon -- chopped 1 medium onion -- finely chopped 6 cloves garlic -- finely chopped 1 celery stalk -- finely chopped 1 medium carrot -- finely chopped 3 tablespoons olive oil 1 pound lean ground beef 1 cup chicken broth -- (or beef broth) 1 cup dry white wine 4 cups canned tomatoes -- (Italian) with juice 1 can tomato paste -- (small) 1 teaspoon salt freshly ground pepper 1 tablespoon oregano 1 dash red pepper flakes 1/4 teaspoon nutmeg -- freshly grated In a small skillet or frypan, fry the bacon. Drain off the fat as it accumulates in the pan. Remove from skillet when bacon is leathery but not yet crisp. Distribute bacon on one or two paper towels, roll them up, and give them a good squeeze so the paper absorbs most of the remaining bacon fat. Set aside. Heat the oil in a deep, heavy non-aluminum kettle (an enameled cast iron casserole or large skillet will do) and add the vegetables. Cook, stirring, over low heat until the onions are translucent and the vegetables are softened. Add the beef, using a wooden spoon to break up any lumps. Cook only until the meat loses its raw red color. Do not let it brown. Add the cooked bacon, broth, and wine, raise the heat, and cook until the sauce thickens a little. Add the tomatoes, tomato paste, salt, pepper, oregano, pepper flakes, and nutmeg, and stir well. Taste and adjust the seasonings. When the sauce begins to bubble, lower the heat and simmer very slowly, partly covered, for about 4 hours. Stir occasionally to prevent sticking. Before serving, taste again for seasoning and adjust. This sauce freezes well and keeps for about a week in the refrigerator. If you cannot find lean ground beef, pick out a round steak or some sirloin and have the butcher trim and grind it for you. And remember, don't cook with wine you wouldn't drink! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bombay Chicken Recipe By :Cooking Without Fat,George Mateljan,p147(Reggie Dwork) Serving Size : 6 Preparation Time :1:00 Categories : Chicken Eat-Lf Mailing List Main Dishes Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Skinless Boneless Chicken Breast -- Abt 1 Lb 1 Tbsp Whole-Wheat Flour 1/2 Tsp Curry Powder -- Plus 1 Tsp Curry Powder 1/2 Tsp Paprika 1 1/2 Tsp Italian Seasoning 2 tablespoons Vegetable broth -- Chicken flavored 2 tablespoons Vegetable broth -- Chicken Flavored 2 Cloves Garlic -- Chopped 1 C Onion -- Finely Chopped 2 C Apples -- Pippin, peel, Core And Dice 1 C Raisins 1 Tbsp Lemon Juice 10 1/2 Oz Mandarin Oranges -- Undrained 2 C Brown Rice -- Cooked In FF Veg -- Chicken Broth This was really good. Will make it next time without the chicken and then I think it could be used for a main, side, dessert or even a breakfast dish...it seems really versatile.[Reggie] Cut filets in 2" cubes. In heavy bag, combine flour, 1/2 t curry powder, paprika, italian seasoning and chicken pieces tossing to coat chicken thoroughly. In med-large skillet over med-high heat, stir-fry chicken in 2 T broth for about 10 min, until chicken is no longer pink inside. Remove from pan. Preheat oven to 350 deg F. Add garlic, onion and 2 T broth to skillet and cook, stirring often, 5 min or until the garlic and onion begin to color. Stir in apples, remaining 1 t curry, raisins, lemon juice and oranges with juice. Cover and cook over med heat for 10 min. Remove skillet from heat. Set aside 1 C of the fruit mixture for topping; stir cooked rice into remaining fruit mixture. Bake uncovered at 350 deg F for 20 - 30 min, until liquid is absorbed and casserole is golden brown. This is EXCELLENT!! Entered into MasterCook and tested for you by Reggie Dwork reggie@jeff-and-reggie.com NOTE: I am going to make this next time without the chicken but use everything else in the recipe. I think it would make a wonderful side dish, breakfast or dessert. It seems like it is versatile enough to be able to do this and use it for just about any meal. - - - - - - - - - - - - - - - - - - - NOTES : According to book: Cal 314 Fat 3.5g Chol 64mg Fiber 5.1g Sodium 121mg CFF 10% * Exported from MasterCook * Boston Baked Beans Recipe By :Ann Miner (fatfree list) Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Legumes Side Dishes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups dried navy beans -- soaked overnight or red beans 1/3 cup molasses 1/4 cup brown sugar 1 tablespoon dry mustard 1/4 teaspoon cayenne 1 teaspoon bakon yeast 2 teaspoons tamari soy sauce 2 medium onions -- chopped coarsely 2 bay leaves 3 cloves garlic -- minced 1 teaspoon salt fresh ground pepper Preheat oven to 300!F. Rinse and drain beans, cover with fresh water and bring to a boil for 5 minutes. Rinse and drain again. Whisk together molasses, sugar, mustard, cayenne, and bakon yeast in a bowl, then mix with the beans. Add onions, bay leaves, garlic, and pepper. Place in 2-qt baking dish and add water to cover. Cover and bake until the beans are very soft, 7-8 hours. Check occasionally and add more water if necessary to keep beans from drying out. Remove lid during last half hour of cooking. - - - - - - - - - - - - - - - - - - - Serving Ideas : Corn bread and salad * Exported from MasterCook * Bountiful Stuffed Squash Recipe By :Microwave Magic w/Kikkoman Sauces (Aimee Bucchino) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Stuffing Turkey Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Acorn squash -- each about 1-1/4 pounds 1/2 cup Chopped onion 1 tablespoon Vegetable oil 3/4 pound Ground turkey 1 cup red apples -- finely chopped -- (cooking-type) 1 tablespoon All-purpose flour 3 tablespoons low sodium soy sauce -- Kikkoman 1/4 cup seedless raisins Cut squash in half lengthwise; discard seeds and fiber. Place, cut side down, in microwave-safe baking dish. Cover and microwave on High 4 minutes; turn squash over and rotate dish. Cover and microwave on High 4 minutes, or until squash is tender, yet firm. Meanwhile, saute onion in hot oil in large skillet over high heat until translucent. Add turkey and apple; cook and stir over medium heat 5 minutes, or until turkey is no longer pink. Sprinkle flour evenly over meat mixture; stir to blend. Gradually stir in lite soy sauce; cook, stirring, until slightly thickened. Stir in raisins; remove from heat. Fill squash halves equally with turkey mixture. Cover loosely; microwave on High 1 minute to thoroughly heat filling. Source: MICROWAVE MAGIC with Kikkoman Sauces Reprinted with the permission of Kikkoman International Inc. Electronic format courtesy of Karen Mintzias - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bourbon Apples With Cranberries Recipe By :America's Best:National Community Ckbk(M. Snowman) Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 large tart apples -- peeled and sliced 1 cup bourbon 12 ounces fresh cranberries 1/2 cup sugar 1/2 cup raisins 1 Tbsp butter or margarine Place the apples in a heavy saucepan with 1/2 cup of the bourbon. Cover and simmer over low heat, stirring often, for about 15 minutes. Add the cranberries, sugar and raisins; cook 10 minutes longer or until the cranberries pop. Remove from heat and stir in the butter and remaining 1/2 cup of bourbon. Serve hot or cold or at room temperature as an accompaniment to meat. Thanksgiving leftovers will keep (covered and refrigerated) until Christmas. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bow Tie Pasta With Blackened Scallops Recipe By :In the Kitchen with Rosie (Pat Keys) (Wendy Lockman) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- FOR THE PEPPER SAUCE: 2 red bell pepper -- roasted 1/3 cup Shallot -- chopped(or 2 large) 1 Clove Garlic 1 tablespoon Sherry Vinegar 3/4 cup Seafood Stock 1 tablespoon Dried basil -- or 2 T fresh FOR THE CILANTRO PESTO: 2 tablespoons Walnuts -- chopped 2 Cloves garlic -- peeled 1 1/2 cups Fresh cilantro leaves 1/4 cup Seafood stock 3 tablespoons Lemon juice 8 ounces pasta -- bow tie shaped 1 pound large scallops 4 tablespoons Blackening seasoning 1 tablespoon Paprika 1 teaspoon Dried thyme 1/2 Lemon Note: Seafood Stock can be made from fish-flavored bouillon cubes, available in most supermarkets. Bring a large pot of water to a boil over high heat. In the meantime, make the pepper sauce. Put the roasted peppers, shallots, garlic and vinegar in a blender and puree until smooth. Add 1/2 cup of the seafood stock and the basiland mix until blended. Transfer the mixture to a small saucepan, cover, and w For the cilantro pesto, put the walnuts, garlic and cilantro in the bowl of a food processor. Turn the machine on and add 1 tablespoon of the seafood stock through the feed tube. Drizzle in the lemon juice to form a paste. Transfer the contents of the food processor to a small mixing bowl and whisk in another 3 tablespoons of the stock. When the water comes to a boil, add the pasta to the pot. Cook for 8 to 10 minutes, to desired tenderness. Drain. Dust the scallops with the blackening seasoning, paprika and thyme. Heat a heavy frying pan for 2 to 3 minutes over medium heat. Spray the pan with vegetable oil. Add the prepared scallops and sear them for 2 minutes on each side. Reduce the heat to low Cover and cook for 5 minutes, until the scallops are firm. Return the drained pasta to the pot. Over low heat stir in the cilantro pesto. Divide the pasta among 4 bowls. Place 4 scallops on top of each and pour the pepper sauce over the scallops. Fat per serving= 4.0 grams Calories per serving= 314 IN THE KITCHEN WITH ROSIE by Rosie Daley Recipe By : - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bow Ties With Eggplant Sauce Recipe By :500 FatFree Recipes,Sarah Schlesinger (Curtis Jackson) Serving Size : 6 Preparation Time :0:30 Categories : Eat-Lf Mailing List Main Dishes Pasta Sauces & Gravies Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 C Water -- nonfat chicken broth -- veggie broth or wine 2 Cloves Garlic -- minced 1/4 C Chopped Onion 1/4 Tsp Cayenne Pepper 3 cups Eggplant -- unpeeled, in chunks 3 C Tomatoes, Low Sodium -- canned or fresh 1/2 Tsp Dried Basil 1/2 tsp Dried Oregano 12 ounces pasta -- (bowties) cooked al dente, well drained I was requested to post some recipes from "500 FatFree Recipes" by Sarah Schlesinger. Here is the first (maybe the last tonight!). Lest you think that this cookbook is heavily into pasta and bread, the recipes preceding this one, all in the Main Dishes section, were: Cooked bow tie pasta is served with a spicy eggplant sauce in this dish. Serve with Corn and Green Bean Salad (page 231). 1. Heat water, broth, or wine in a large heavy saucepan over medium heat. Add garlic, onion, and cayenne pepper. Cook and stir over medium heat for 5 minutes. Add the eggplant, reduce heat to low, and continue cooking and stirring until it begins to soften. Since the eggplant tends to absorb liquid, be prepared to add additional water during this process. 2. Add the tomatoes, basil, and oregano. Cover and simmer for 20 minutes or until the eggplant is tender. 3. Toss eggplant sauce with the bow tie pasta and serve. Calories Per Serving: 145 Carbohydrates: 35 g Fat: .8 g Dietary Fiber: 2.3 g Cholesterol: 0 mg Sodium: 19 mg Protein: 6 g - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Braised Beef Pot Roast Recipe By :Reader's Digest How-To Book of Healthy Cking(N. Keilholz) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds beef chuck roast 1 tablespoon olive -- or canola oil 2 large onions -- cut in eighths 8 carrots -- cut in 2" pieces 4 stalks celery -- cut in 2" pieces 1/2 cup red wine vinegar -- (or 1 c red wine) 1 1/2 cups beef stock -- (lowfat) 1 bay leaf 1/2 teaspoon dried thyme 1/8 teaspoon salt and pepper Serves 6. Trim fat from beef. Cut a length of kitchen string about four times the length of the roast and wrap once around the length, then around width several times, tying where it comes together. In a large Dutch oven, heat oil over moderately high heat. Brown beef on all sides. Transfer to a plate. Add vegetables to pan and saute for about 7 minutes or until browned and slightly softened. Transfer to a plate. Return beef to pan. Add wine vinegar, stock, herbs, salt and pepper. Stir to blend. Cover and simmer gently about two hours, turning meat every 30 minutes. Return vegetables to pot, cover, and simmer about 15 minutes, or until beef is very tender. Discard bay leaf. Slice meat and arrange on platter surrounded by vegetables. Serve with pot juices. Per serving: Calories: 414 Saturated fat: 5g Total fat: 13g Sodium: 186mg Cholesterol: 138mg Protein: 49g Carbohydrate: 17g Fiber: 5g NOTES: There's more fat in this than I usually like for a meal, but we use it for special occasions. I fix it in a teflon-lined pan and use just a short spray of Canola oil. I also use bottom round roast instead of chuck, to cut down even more on the fat content. Using bottom round you can skip the string tie. It isn't needed. We also prefer wine vinegar to wine. It adds a lovely tang to the recipe. [Nadine] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Braised Red Cabbage With Cranberries Recipe By :Choice Menus,M.Hollands & M. Howard (Wendy Lockman) Serving Size : 8 Preparation Time :0:00 Categories : Diabetic Eat-Lf Mailing List Fruit Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon olive oil -- or veg. oil 1 tablespoon Brown sugar 3 cloves garlic -- crushed 1 cup cranberries -- fresh or frozen 3 tablespoons Red wine vinegar 5 cups Shredded red cabbage -- 3/4 lb 1/3 cup Dry red wine -- (sub.cran juice 1 pinch Cayenne pepper Salt & Pepper to taste Serve with turkey. Cabbage may be shredded in food processor. In large saucepan, heat oil, brown sugar and garlic over medium heat for 2 min. Add 1/2 cup cranberries and vinegar. Cover and cook about 5 min. or until cranberries pop their skins. Add cabbage, wine (sub cranberry or other juice) and vinegar. Cover and cook on low heat for about 20 min. or until cabbage is tender; stir occasionally. Stir in remaining 1/2 cup cranberries. Remove from heat; cover and let stand for 5 min. or until cranberries are warm. Season to taste with salt and pepper. Serve hot or cold. Makes 4 cups. Prep. 20 min, cook about 30 min. 1/2 cup serving 32 calories 6 g carbohydrate, 1 g protein, 1 g fat, 1 g fibre 1/2 fruits & veg. choice Source: Choice Menus by Marjorie H. Hollands and Margaret Howard 1993 Canadian Diabetes Assoc. ISBN 0-7715-9167-5 Shared but not tested by Elizabeth Rodier Oct 93 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bran Muffins Recipe By :It's Only Natural; Susan Powter (Paul Carreno) Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups stoneground wholemeal SR flour 1/2 cup nonfat yogurt -- sugar free -- (I tried a batch with vanilla flavour and it was OK) 1/4 cup bran -- unprocessed 1 cup raisins -- (natural sultanas) -- or- less, to taste 1/4 cup skim dry milk 1 egg white -- or substitute 1/2 cup apple juice -- or grape juice -- (I tried a batch with apple juice and it was OK) Preheat oven to 180 C or 375 F. Combine all ingredients until the mixture resembles cake consistency. Place spoonfulls into non-stick muffins tins (or use spray oil substitute). Bake in the oven for 15 to 20 minutes until brown. PRESTO!!! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bran Muffins #2 Recipe By :Nabisco Coupon Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Mix: 2 Cups 100% Bran(r) cereal 1 1/4 Cups skim milk 1/3 Cup brown sugar -- firmly packed Let stand 5 minutes. Meanwhile combine in a large bowl: 1 Cup flour 2 Teaspoons baking powder 1/2 Teaspoon baking soda 1/2 Teaspoon cinnamon 1/2 Cup cranberries -- dried To the cereal mixture add: 1 egg 1/2 Cup applesauce I may have posted it some time ago. This is a recipe I modified from a Nabisco coupon. I discovered that I really like Kellogg's 100% bran better--I think it's less sweet. I have added the dried cranberries (raisins would also work) and use unsweetened applesauce (it's sweet enough without it) and half whole wheat flour. I changed the milk from lowfat to skim. I also double the recipe, freeze the muffins, and take frozen muffins to work with me to eat when I arrive--they're thawed by the time I get to work about an hour later. Heat oven to 400 degrees F. Add the flour mixture and stir until just moistened (batter will be lumpy). Spoon batter into muffin pan sprayed with cooking spray or lined with foil or paper cups, filling each cup 2/3 full. Bake for 18 to 20 minutes or until golden brown. Makes 12. The original recipe said each muffin has 120 calories and 2 g fat. My changes decrease the fat and probably alter the calories somewhat. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bran Muffins #3 Recipe By :iwona@matilda.vut.edu.au (Iwona Miliszewska) Serving Size : 12 Preparation Time :0:00 Categories : Breads Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 C Whole-Wheat Flour 2 C Wheat Bran 1 Tsp Baking Soda 1/2 Tsp Baking Powder 2 Egg Whites 2 C Skim Milk 1/2 C Apple Juice -- concentrate 1/2 Tsp Cinnamon 1/8 Tsp Cloves 1/8 Tsp Nutmeg 1/2 Tsp Vanilla Sift together all dry ingredients except bran. Add bran, milk and juice concentrate. Add stiff egg whites. Divide batter among 12 muffin cups (lined with muffin papers). Bake 20 min, or until muffins are springy to the touch and lightly browned, at 400 deg F (preheat the oven). Iwona - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bran Muffins #4 Recipe By :Fatfree List (David Wallis) Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 C Oat Bran 1/4 C Brown Sugar, Packed 2 Tsp Baking Powder 1/2 Tsp Salt 1 C Skim Milk -- or soy or rice milk 2 Egg Whites -- slightly beaten 1/4 C Honey -- or molasses 2 Tbsp Applesauce -- or prune puree 1 C Raisins -- or any fruit, * * (raisins, blueberries, apricots, etc.) (Note: if using 'juicy' fruits like berries, decrease applesauce/prune puree to 1 Tbsp, unless you like *really* moist muffins!) Here is a recipe for Bran Muffins that I just can't seem to get enough of lately :) It was originally on the back of a box of Quaker Oat Bran Hot Cereal (tm), but since the cereal's only ingredient is oat bran, I don't see why it wouldn't work with un-trademarked oat bran as well! Although the recipe calls for 'honey or molasses', I prefer to make these muffins with blackstrap molasses. Takes some of the sweetness out of them, and really blends well with the bran flavor. The muffins are wonderfully dark and moist, and while raisins are good, these things are unbeatable with blueberries :-) Heat oven to 425 degrees. Line 12 medium muffin cups with paper baking cups, or spray bottoms with Pam. Combine dry ingredients; mix well. Add combined milk, egg whites and honey; mix just until dry ingredients are moistened. Fill prepared muffin cups 3/4 full. Bake 15 to 17 minutes, or until golden brown. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bran Muffins #5 Recipe By :Joan Matthew Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Cups All-Bran(r) Cereal 2 Cups skim milk 1 Teaspoon vanilla 1/2 Teaspoon rum extract *** 1 Cup granulated sugar 1/2 Cup unsweetened applesauce 2 eggs 1 Tablespoon baking soda 1/2 Teaspoon salt Yield: 24 standard-sized muffins Preheat oven to 400F . Stir first ingredients into a bowl and set aside until softened. Using metal blade, combine the next ingredients in food processor bowl. Add bran mixture and process until well-blended, about 20-30 seconds. Spray muffin tins with cooking oil (I use Pam) and fill each cup 2/3 full with batter. Bake for approx. 18 minutes or until muffins test done. Remove from oven; cool thoroughly on wire racks. If you don't want to use all of it, you can store the remaining batter in a covered container in the refrigerator for up to 4 weeks. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bran Muffins #6 Recipe By :Jane Brody (Linda Burt) Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Cups 100% Bran(r) cereal -- or All Bran 1/2 Cup applesauce 1 Cup raisins 1 Cup boiling water 2 eggs -- lightly beaten, or -- 1/2 c. Egg Beaters 2 Cups buttermilk 6 Tablespoons molasses -- and/ or honey (3T of each works well 2 1/4 C. whole wheat flour 2 1/2 Tsp baking soda 1/2 Tsp salt If you like dark muffins you might want to use all molasses; if you use sweetened applesauce you probably should cut down some on the molasses/honey) I like them better after they have been frozen - they get more dense & come out of the paper liners easier. They might be a little more work than some other recipes, but I have made them many, many times & think they're worth it. [Linda] 1. In a large bowl combine cereal, applesauce, and raisins; pour the boiling water over them. 2. In a small bowl combine eggs, buttermilk, honey and molasses. Add to the partly cooled cereal mixture. 3. In another small bowl combine flour, baking soda and salt; add to the cereal mixture, stirring just enough to moisten dry ingredients, Cover with plastic wrap & let stand at least 15 minutes, preferably 1 hour. 4. Fill 24 sprayed muffin cups (if you use paper liners, spray the inside of the papers or the muffins will stick) Bake at 400 degrees for 20-25 minutes. Watch carefully so they don't get over-baked. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bran Muffins #7 (Mom Rasmussen's) Recipe By :FF Mailing List (Lucinda Rasmssen) Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Casseroles Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup whole wheat flour 2 cups bran --or oatmeal or crushed cereal or all 3 1 teaspoon baking powder 1 teaspoon baking soda 1/2 teaspoon salt 2 whole egg white -- lightly beaten -- or- 1 whole egg substitute 1 cup skim milk -- or rice milk 1/2 cup blackstrap molasses 1/2 cup raisins Mis dry ingredients together in a large bowl. Add other ingredients and mix until just moistened. Spray two six-muffin tins with cooking spray. Fill muffin cups about 1/2 way with the muffin mix. Bake in a 400F oven for 20-25 minutes. Makes 12 EXTREMELY hearty muffins. Two of these babies keep my tummy happy all morning. Best out of the oven or reheated. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bran Muffins #8 (Vlf) Recipe By :alt.food.fat-free(Musa) (Reggie Dwork) Serving Size : 24 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Mix Together: 1 C Boiling Water 3 C Bran Mix Wets: 5 Egg Whites 1/2 C Honey 2 1/4 C Buttermilk 3/4 C Applesauce Mix Drys: 1 3/4 C Whole-Wheat Flour -- pastry 3/4 C Flour -- unbleached 2 1/2 tsp Baking Soda 1/2 tsp Salt This is a recipe for VLF bran muffins; I think they are good and they freeze well. It is adapted from a recipe in the original "Diet for a Small Planet." Preheat oven to 375 F. This makes somewhat more than 24 muffins. Add wets to bran. Add drys to mixture. Toss in 2 handfuls of raisins. Mix. Bake, in Pam'd muffin pans about 15 minutes at 375 F. Cool on rack then remove from pans. Comment: I take these to work for breakfast; serve with yogurt cheese or (less good) FF ricotta. Regards, Pat >From: pmusa@strauss.udel.edu (Patricia K Musa) Newsgroups: alt.food.fat-free - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Brandied Fruit Cookies Recipe By :Janet Geissler column, Monday, September 2, 1996. Serving Size : 1 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Cookies & Bars Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup shortening 1 cup brown sugar 1 tea baking powder 1 tea baking soda 3 eggs 1 tea cinnamon 4 cup flour 1/4 cup raisins 1/2 cup nuts 1 tea vanilla 2 cups brandied friendship fruit, lightly drained Cream shortening and sugar. Add 1 egg at a time, beating well after each. Sift dry ingredients, add raisins, nuts and vanilla. Mix thoroughly. Drop from teaspoon onto greased cookie sheet. Bake at 400 degrees for 8-10 minutes. Or wrap in foil and freezze dough; bake a few dozen at a time. >From: Judy Ann Cooley - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Brandied Fruit Muffins Or Loaf Cake Recipe By :Janet Geissler column, Monday, September 2, 1996. Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Cakes & Frostings Canning, Preserves, Pickles Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup golden raisins 2 cup sugar 2 cup water 2 stick margarine 3 1/2 cup flour -- or more 2 teas baking soda 2 teas cinnamon 1 tea nutmeg 1/2 tea clove 1/2 tea salt 2 cup chopped nuts 2 cup brandied fruit, drained and chopped Boil raisins, sugar, water and margarine together and cool. When cool, pour over remaining ingredients. Pour into muffin tins or loaf pans. Bake at 350 degrees, 25 minutes for muffins, 1 hour for cakes. Makes 4 dozen muffins or 3 small loaf cakes. >From: Judy Ann Cooley - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Brazilian Black Bean Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups dried black beans -- soaked in water over night 4 cups water 1 tablespoon olive oil 3 cups chopped onion 10 medium garlic cloves -- crushed 2 teaspoons cumin 2 teaspoons salt 1 medium carrot -- diced 1 medium green pepper -- diced 1 1/2 cup orange juice black pepper to taste cayenne pepper to taste optional toppings: sour cream cilantro salsa The orange juice and the cumin give a great taste to this soup. We did it without toppings. Recipe given to me by a Brazilian who said that she never heard of that soup in Brazil. Brazil is a large country... Yield 6 to 8 servings 1) Place the soaked beans in a pot with 4 cups of water. Bring to a boil, cover, and simmer until tender - about 1 1/4 hour. 2) Heat oil in a skillet. Add onion, half the garlic, cumin, salt and carrot. Saute over medium heat until the carrot is just tender. Add the rest of the garlic and the diced green pepper. Saute another 10 to 15 minutes. 3) Add the vegetables to the cooked beans (keep the black water), stir in the orange juice, add black and cayenne peppers. 4) To thicken the soup, puree some of it in a blender or food processor and return it to the pot. Simmer over low heat for 10 to 15 minutes more. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bread (Carl Gohs') Recipe By :Beard on Bread, page 37 (Anne Louise Gockel) Serving Size : 1 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pkgs yeast -- (3 tbl) refreshed in 1/2 cup water -- and 1 tbl brown sugar -- (or 2 tbl white sugar) 4 1/4 cups flour 3/4 cup whole wheat flour 1 med potato -- unpeeled, boiled in -- 2 cups water 1 cup wheat germ 1/2 cup skim dry milk 2 tsp salt The first time I made this I thought it was wonderful. Later attempts did not seem quite as moist nor did they rise as high. I think you should not use more than about 3/4 cup of WW flour. This bread is alot of work, but very tasty. I regularly add one step that is nonstandard: I almost always give the bread an extra rising when the flour is half mixed in. The extra rising make the bread smoother. With sourdough the extra rising allows the starter to digest many of the lumps of flour which makes the dough almost silky soft. After adding about 1/3 - 1/2 of the flour the dough is the texture of muffin, waffle or brownie batter and I let it rise until doubled. Some of the recipes (esp the ones with potato) refer to this as a "slurry". Some recipes, especially those that use potato to enhance the yeast, do call for this extra rising; however I add this step to all bread recipes. [Anne] ---- Proof the yeast until it gets a 2" head. Add 1/2 cup flour and stir until it's a smooth paste. Set this sponge aside to rise for about an hour. Each time it doubles in bulk, stir it down. Boil potato until it is done. Place it in a potato ricer. SAVE the water! Push the potato through the ricer until you have a very smooth mashed potato. Measure 1 1/2 cups potato water (add tap water if you have to). Add the mashed potato to the water and set aside to cool. Combine whole wheat flour, 1 cup regular flour, wheat germ, dried milk and salt. Stir well. When potato mixture has cooled and yeast mixture has been deflated at least two times, add both to the flour mixture. Stir until all ingredients are well blended. Add up to another 1 cup of flour until mixture is a slurry the consistency of brownie mixture. Cover and set aside to rise. Add the rest of the flour and knead the bread. Let rise about 1-2 hours until doubled in bulk. Divide in two and form into loaves. Place in greased loaf pans and let rise again. Preheat oven to 450 degrees. Immediately reduce heat to 400 degrees when you put the bread into the oven. Bake for 40 minutes. * In addition to the cinnamon, add one or more of: nutmeg, cloves, ginger, vanilla - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bread Crumbs (For Alekz's Lasagna) Recipe By :Alekz Traynor Serving Size : 1 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 hot dog buns -- or equivalent bread garlic-kelp seasoning no-salt spike garlic-pepper (largely salt) cooking spray using my food-processor, i made bits and crumbs out of the hot dog buns. on a cookie sheet, covered with foil, and a quick covering of cooking spray -- spread out bread crumbs. shake garlic-kelp and no-salt spike seasonings liberally. add some garlic-pepper. stir, and re-spread. add another spray of cooking spray. bake for 5 minutes in a 200 degree oven, stir, re-spread, and bake for another 5 minutes, or until browned. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bread Pudding Recipe By :Deb Kirwan Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 quart skim milk 1 pound bread -- cut into pieces 4 whole egg substitute 3/4 cup sugar -- brown or white (up to 1 cup sugar) 1 tablespoon vanilla -- up to 2T cinnamon -- optional raisins -- optional Break up or cut up a loaf of bread (about 1 pound). I leave the crusts on. Sometimes I mix white bread and whole wheat. The better (ie, more like homemade) the bread is, the better the pudding will be. Stale bread works fine. In fact, when I have some bread that's getting stale, I toss it in the freezer before it gets moldy, and when I've collected about a loaf's worth, I thaw it out and make bread pudding. I use skim milk, about a quart. I pour it over the bread and let it sit for awhile while the bread soaks it up. I use egg substitute instead of eggs (equivalent of 4 eggs), and I can't tell the difference. Either brown or white sugar is fine. I use between 3/4 and 1 cup. I've cut down the sugar from my original recipe quite a bit--I think it called for 2 cups. If you're going to serve it with a sauce, you need less sugar than if you'll be eating it plain. I like lots of vanilla in my bread pudding--I use 1 to 2 tablespoons. I sometimes add a little cinnamon. And raisins, either brown or golden. I don't use any butter. My original recipe called for it, but I've been leaving it out for quite some time. I spray a 9 by 13 inch glass pan with butter-flavored cooking spray before I pour in the pudding. Bake at 350 degrees F. for about 50 minutes until firm. Serve warm or cold. Now for my question: I adore bread pudding with New Orleans Whiskey Sauce. NOWS is made with butter, eggs, sugar and bourbon. I can't figure out any way to defat this. :-( I know that bread pudding is good by itself. (In fact, plain cold bread pudding is one of my favorite breakfasts.) But I've come to love it with sauce for dessert. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bread Pudding #2 Recipe By :Terry Frye Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup sugar bread cubes to half fill 4 quart casserole 2 Teaspoons cinnamon 1/2 Cup raisins 2 Cups skim milk 2 Whole egg whites Someone asked about bread pudding. Bread pudding is one of those things that you just sort of throw together so I don't have a real accurate recipe for it but I'll try and give approximate amounts. I usually save bread ends and stale bread in the freezer until I'm ready to make the bread pudding. I like to use whole wheat bread with maybe a little white mixed in because it doesn't get real mushy. Anyway, get a four quart ovenproof casserole dish and cut the bread into about half inch cubes. Use enough bread to fill the casserole dish a little over half full. Add in 1/2 cup sugar, about 2 teaspoons cinnamon, and about 1/2 cup raisens and sort of toss it all together. Add 1 egg (or 2 egg whites) and about 2 cups milk and stir it all up. Sometimes you have to add more milk if the bread is real dry or you have a lot of whole wheat bread in it. I usually sort of smash the bread down in the casserole dish and if the milk comes up near the top I've got enough. Stir up the bread again though cause you don't want it smashed down hard, then smooth it out so it's nice and even on top. Bake at 350 degrees F. maybe 1/2 hour or until the top is nice and brown and the center isn't real wet. As I said, it's not real accurate but it tastes good. You can also replace the raisens with chopped apple or use both and you might want to vary the amount of sugar depending on how sweet you want it. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bread Pudding #3 Recipe By :Delia Smith (Annabel Smyth) Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 Ounces bread -- brown or white, crusts removed 10 Oz milk [use skimmed or semi-skimmed] 2 Oz butter -- melted [reduce or omit] 3 Ounces brown sugar -- or white sugar 2 Teaspoons mixed spices 1 egg -- beaten [or 2 eggwhites] 6 Oz mixed fruit -- raisins, sultanas currants, golden raisins, candied peel Grated rind of half an orange Freshly grated nutmeg I have put suggestions for de-fatting it(not that it is all that fatty) in square brackets []. PLEASE NOTE THAT I HAVE NOT TRIED DE-FATTING THIS RECIPE! [Annabel] Pre-heat the oven to gas mark 4, 180 C (350 F). Grease a 2-2 1/2 pint baking dish (1.25-1.5 litre) Break the bread into suitable-sized pieces and place them in a bowl. Pour over the milk, then give the mixture a good stir and leave for about 30 minutes so that the bread becomes well soaked with the milk. Now add the melted butter [if using!], sugar, mixed spice and beaten egg [whites]. Using a fork, beat the mixture well, making sure that no lumps remain, then stir in the mixed fruit and orange rind. Spread in the baking dish, sprinkle with nutmeg, and bake for about 1 1/4 hours. Delicious hot or cold! At least, the regular version is - I must experiment with defatting this, as I adore bread pudding! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bread Pudding With Bourbon Sauce Recipe By :Eating Well, 9/10 1993 (Ann Miner) Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups French bread -- day old, cubed 1/4 cup pecans -- in pieces 2 large eggs 3/4 cup packed dark brown sugar -- + 2 T. 2 cups evaporated skim milk 1 tablespoon vanilla extract 1 1/2 teaspoons ground cinnamon 1 teaspoon nutmeg -- grated 1/2 cup raisins 1 tablespoon sugar 1 tablespoon butter BOURBON SAUCE: 1/3 cup evaporated milk 1/4 cup sugar 3 tablespoons bourbon 2 tablespoons nonfat plain yogurt Here's a lowered fat version of bread pudding with whiskey sauce. I'm also including a a sauce recipe I use with gingerbread. It does have a tablespoon of butter, but I think low- or non-fat margarine would work (as is, the CFF% is not bad). [Ann] Nothing is wasted in a Cajun kitchen where stale bread becomes a luscious dessert. To make Bread Pudding: Preheat oven to 325 degrees. Spread bread cubes on a baking sheet and bake for about 10 minutes, stirring twice, or until lightly toasted. Meanwhile, spread pecans in a pie plate and bake for 8 to 10 minutes, or until fragrant. Let cool and chop coarsely. In a large bowl, whisk together eggs and brown sugar. Blend in evaporated skim milk, vanilla, cinnamon and nutmeg. Stir in the toasted French bread, pecans and raisins. Cover and refrigerate for at least 30 minutes, or up to 1 hour. Meanwhile, lightly coat a shallow 2-qt. baking dish with vegetable oil or nonstick cooking spray. Sprinkle with 1/2 Tbsp. of the sugar. In a small saucepan, melt butter over low heat. Skim off froth and cook until it begins to turn light nutty brown, 1-1/2 to 2 minutes. (Be careful not to burn the butter.) Transfer to a small bowl and let cool. Pour the bread mixture over the top and sprinkle with the remaining 1/2 Tbsp . sugar. Bake the pudding for 40 minutes, or until firm in the center. Increase the oven temperature to 425 degrees and bake for 10 to 15 minutes longer, or until the top is browned and puffed. To make Bourbon Sauce: Meanwhile, place a deep mixing bowl, beaters and evaporated skim milk in the freezer to chill for 20 minutes. In the chilled bowl, using an electric mixer, beat evaporated skim milk for 1 to 2 minutes or until it is the consistency of whipped cream. Gradually add sugar, bourbon and yogurt and beat for several minutes longer, or until thickened. Serve over warm bread pudding. Serves 8. 374 calories per serving: 7 grams fat; 320 mg sodium; 60 mg cholesterol. Source: Eating Well Magazine - Sept/Oct, 1993 Posted on Prodigy by Dorothy Cross. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bread Pudding With Raisins Recipe By :Quick & Healthy Cooking ,Oct.1995 (Reid J. Furniss) Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 White Bread Slices -- Lightly toast & cube 2 Tablespoons Raisins 1 1/4 Cups Skim Milk 1/2 Cup Egg Substitute -- liquid 3 Tablespoons Sugar 1 tsp Vanilla 1/2 Cup Apple Juice 2 tsp Cornstarch Coat a 1 quart casserole with nonstick spray. Place toast cubes and raisins in casserole. Whisk milk, egg substitute, sugar and vanilla in a bowl. Pour milk mixture over toast, and stir until toast is evenly coated. Bake at 350 F until a knife inserted into center of pudding comes out clean, aobut 35 minutes. Cool slightly on a wire rack. Meanwhile, in a saucepan, stir apple juice (or cider) and cornstarch until well blended. Cook over medium heat, stirring constantly, until sauce thickens and boils. Cool and divide warm pudding evenly among 4 dessert dishes and drizzle with warm sauce. YIELD: 4 servings - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bread, Sandwich (Yummy) Recipe By :(Joan Matthew) Serving Size : 1 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups bread flour 1 1/2 Cups whole-wheat flour 1 Teaspoon sugar 2 Tablespoons firmly packed brown sugar 1 Teaspoon salt 1/2 Teaspoon ground ginger 2 Tablespoons butter -- chilled and cut into pieces 1 Tablespoon active dry yeast -- (I use rapid-rise) 1 Cup water -- lukewarm 3 Tablespoons water -- lukewarm Yield: 2 standard-sized loaves (using loaf pans) Insert metal blade in work bowl of food processor. Add flours, sugars, salt, ginger, and butter; process for approx. 20 seconds. Add yeast and process for approximately 10 seconds more to fully mix the ingredients. Add water; process until dough forms a ball in the work bowl. Insert dough blade and continue processing for approximately 2 minutes. Remove dough to greased glass container; cover loosely with tea towel or plastic wrap. Set in a warm, draft-free location until doubled in bulk; punch down. Repeat. Punch down dough; divide into two equal-sized pieces. Form into loaves and place in lightly greased (I use Pam cooking spray) loaf pans. Cover loosely with tea towel or plastic wrap; place in warm, draft-free location until dough reaches the top of the loaf pans. Preheat oven to 375F. Uncover loaves and bake for 30 minutes. Remove loaves from pans and place back into oven, baking for 10 more minutes. Remove to cooling racks and cool for at least 30 minutes before slicing. If freezing loaves for later use, cool thoroughly (about 90 minutes). This recipe yields an extremely fluffy, airy loaf with a very pleasant texture which is perfect for making toast and sandwiches. NOTE: I have doubled this recipe when using my KitchenAid with excellent results. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Breadsticks Recipe By :Cooking Light (Ozette) Serving Size : 1 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package active dry yeast 1 cup warm water 2 tablespoons warm water 2 3/4 cups bread flour -- divided 1/4 cup nonfat dry milk powder 1 teaspoon sugar 2 teaspoons olive -- or canola oil 1/2 teaspoon salt 1 tablespoon bread flour vegetable cooking spray 1 egg white 1 tbsp. water Combine yeast and warm water in a 2-cup measuring cup; let stand for 5 minutes Combine yeast mixture, 2 cups flour, milk powder, and next 3 ingredients in a large mixing bowl; beat at medium speed of an electric mixer until well blended. Gradually stir in enough of the remaining 3/4 cup flour to make a soft dough. Sprinkle 1 tablespoon flour evenly over work surface. Turn dough out onto floured surface, and knead until smooth and elastic (about 5 minutes). Place dough in a large bowl coated with cooking spray, turning to coat top. Cover, and let rise in a warm place (in the winter I use an electric heating pad), 30 minutes or until bulk doubles. Punch dough down. Divide dough into 20 equal portions. Roll each portion of dough into a 14 inch rope. Place ropes, 2 inches apart, on baking sheets coated with cooking spray. Cover and let rise in a warm place, free from drafts, 20 minutes. Combine egg white and 1 tablespoon water in a small bowl; brush egg white mixture evenly over breadsticks. Bake at 400 degrees for 15 minutes or until breadsticks are golden. Yield: 20 breadsticks 82 calories each. Fat 0.9g, saturated fat 0.1g, protein 3.2g, carbos 15.1g,choles 0mg, sodium 70mg, fiber 0.6g - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Breakfast Casserole Recipe By :Light and Easy Cooking Collection (Tina Bell) Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Casseroles Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Vegetable cooking spray 3/4 pound ground pork -- lean 3/4 teaspoon dried Italian seasoning 1/4 teaspoon fennel seeds -- crushed 2 cloves garlic -- minced 1 cup skim milk 16 ounces egg substitute 1/4 cup lowfat cheddar cheese -- (1 oz) shredded 3 green onions -- chopped 3/4 tsp dry mustard 1/4 tsp salt 1/4 tsp ground red pepper 6 slices white bread -- cut into 1/2" cubes cherry tomatoes green onion tops The casserole is assembled the night before, making preparations in the morning a breeze. [Tina] Coat a large nonstick skillet with cooking spray, and place over medium-high heat until hot. Add ground pork, dried Italian seasoning, fennel seeds, and minced garlic; cook mixture over medium heat until meat is browned, stirring to crumble. Drain and pat dry with paper towels. Set pork mixture aside. Combine milk, egg substitute, shredded cheese, green onions, dry mustard, salt and pepper in a large bowl; stir well. Add pork mixture and bread cubes, stirring just until well blended. Pour mixture into an 11" x 7" x 2" baking dish, coated with cooking spray. Cover and refrigerate for at least 8 hours. Bake, uncovered, at 350 degrees for 50 minutes or until set and lightly browned. Let stand 10 minutes before serving. If desired, garnish each serving with a cherry tomatoe and green onion tops. Yeild: 6 servings - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Breakfast Potatoes (Lisa's Breakfast) Recipe By :FF Mailing List:Pete Brauer (Ellen Rakes) Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 medium potatoes -- 1/2" cubes 1 whole green bell pepper -- chopped 1 whole red bell pepper -- chopped 1 pound mushrooms -- diced 2 medium spanish onions -- chopped 4 whole plum tomatoes -- chopped 1 clove garlic -- minced black pepper hot pepper sauce salsa -- optional nonfat yogurt or sour cream -- optional saute the onions and the garlic with some water until the onions begin to get translucent. Add the potatoes and 1/4 cup of water, the peppers and the mushroom, cover and let simmer until the potatoes begin to get soft over medium flame (about 15 minutes). Add the tomatos and some black pepper (if you have some hot sauce, now is the time to add it). Keep cooking until the potatoes are desired firmness. This is excellent with your favorite salsa mixed in. It also good if you have some of the fat free sour cream if you want it. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Breakfast Taco Ideas Recipe By :Bonnie Feise(Mira L. Shanks-Kai) Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** I like potato & bean (oven baked hash browns & refried pinto or black beans). Sometimes I make them with scrambled egg whites & potatoes. Other good fillings are non-fat cheese, tky canadian bacon, and tomatoes. Generally you use the flour tortilla, but if you can't find a low fat one (look out for lard!), use the corn ones. And if you can't deal with those, shove it all in a pita pocket. The beauty of breakfast tacos is to set up an assembly line one Saturday afternoon with your various ingrediants. Put together a couple of dozen & freeze them. (Hint: heat tortillas directly on gas burner to make them easy to handle) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Breakfast Tacos Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Mexican & Southwestern Potatoes Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- low-fat/fat-free refried beans potatoes -- peeled, boiled, & cubed rice -- made with tomato sauce & chili powder egg white -- : scrambled & pre-cooked jalepneos low-fat or fat-free cheese Use fat-free (if not available, use lard-free) flour tortillas. Warm the tortilla directly on your gas burner, flipping with tongs (warm in low oven with damp towel over the pan if burner not available). Put in your favorite fillings: low-fat/fat-free refried beans potatoes: peeled, boiled, & cubed rice: made with tomato sauce & chili powder egg whites: scrambled & pre-cooked jalepneos: yes! for breakfast! low-fat/fat-free cheese (be sure & put on HOT tortilla with something else HOT on top; roll quickly! Some might think beans & jalepenos are weird for breakfast, but if you've been out on the town the night before, they are a life saver. I make them on Sunday nights, freeze them & take them to work for brakfast all week. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Breakfast Turkey Burrito Recipe By :Woman's Wolrd Mag,11/95 (Reggie Dwork) Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Mexican & Southwestern Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 whole flour tortilla 2 ounces turkey -- shredded 1 tablespoon chopped red bell pepper 1 tablespoon chopped onion 1 tablespoon lowfat cheddar cheese -- shredded cumin Top one 8" wheat flour tortilla with 2 oz shredded turkey and 1 T each chopped red bell pepper and onion. sprinkle with 1 T shredded low fat Cheddar cheese and cumin to taste. Broil 3 - 5 min until warm and fold in half. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Breezy Point Chicken Curry Recipe By :Tidewater on the Half Shell p159 (modified) (Reggie Dwork) Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Main Dishes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup sliced celery 1/2 cup chopped onion 1 clove garlic -- minced 2 tablespoons flour 2 cubes chicken bouillon 1 cup low sodium chicken broth 1 cup skim milk 1/2 cup unsweetened applesauce 3 tablespoons tomato paste 4 tablespoons curry powder 3 cups cooked chicken -- cubed Lightly coat a non-stick skillet with cooking spray. Over medium heat, sauti celery, onion, and garlic until translucent. Add curry powder and cook 1 minute, stirring constantly. Dissolve bouillon cubes in water. Put flour in a small bowl; gradually stir in bouillon to make a paste. Add flour-boullion mixture, milk, applesauce, and tomato paste to skillet; cook and stir over medium heat until bubbly. Stir in chicken and heat through. Serve over rice with an assortment of condiments: crumbled turkey bacon, raisins, toasted coconut, chopped peanuts, chopped hard-boiled eggs, diced bell pepper, chutney, diced bananas, and yogurt. per serving of curry: 138 Kcal 3.0g fat (0.7g sat fat) 20% CFF 354mg Na - - - - - - - - - - - - - - - - - - - NOTES : Per serving: 137.6 calories, 3.0 g. fat, 18.9% of calories from fat, 45 mg. cholesterol. * Exported from MasterCook * Broccoli And Garlic Recipe By :Spontaneous Healing,Andrew Weils (Sharon Badian) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 bunches broccoli 1 tablespoon olive oil 1/4 cup water 4 cloves garlic salt to taste Cut up the broccoli into florets. Peel the tough stems and cut them up into small pieces. Put the broccoli in a saucepan with the water, oil, garlic and salt. Bring to a boil. Reduce heat and simmer for about 5 minutes until the broccoli is just cooked and bright green. Turn up the heat and cook until the water evaporates, a couple of minutes. Sprinkle with red pepper flakes, if desired. This is quite low in fat and very tasty. Of course, I love broccoli and I love garlic. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broccoli And Lemon Dish Recipe By :LF Jewish Veg.Ckbk,Wasserman(Bobbi Pasternak) Serving Size : 5 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 lbs broccoli -- chopped 1 cup water Juice of 2 fresh lemons 1/4 cup water 1 Tbsp cornstarch -- or potato starch for Passover Passover Seder Ideas from "The Lowfat Jewish Vegetarian Cookbook--Healthy Traditions from Around the World" by Debra Wasserman. Available from the Vegetarian Resource Group, PO Box 1463, Baltimore MD 21203, (410) 366-8343. Steam broccoli over water in a large pot for several minutes, until tender. In a separate pot over medium heat, constantly stir elmon juice, water and cornstarch until the sauce thickens, about 2 minutes. Serve over steamed broccoli. serves 5 calories/serving 64; fat 0 gms; protein 6 gms; Carbohydrates 14 gms; Calcium 100 mg; Fiber 6.6 gms; Iron 1.3 mg. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broccoli And Pea Primavera Recipe By :Weight Watchers Magazine, August 1992 (Wendy Lockman) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Rice Salads Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons lemon zest 2 tablespoons Lemon juice 1 tablespoon Rice wine vinegar 2 teaspoons Rice wine vinegar 2 Garlic cloves -- minced 1 tablespoon Low sodium soy sauce 1/8 teaspoon Black pepper -- freshly ground 1 teaspoon Olive oil 2 cups Carrots -- thinly sliced 4 cups Broccoli florets 2 cups Shredded red cabbage 1 cup peas -- fresh or thawed 1. To prepare dressing, in small bowl, whisk together lemon peel, lemon juice, 2 teaspoons of the vinegar, the garlic, the soy sauce and pepper until blended. Slowly whisk in oil until smooth. In large saucepan of boiling water, cook carrots 4 minutes. Add broccoli florets; cook 2-3 minutes longer, until just tender. Drain and rinse with cold water. Place vegetables in large serving bowl. Add cabbage and peas to bowl. Add dressing; toss to mix well. Cover and refrigerate at least 2 hours, until well chilled. Toss with the remaining 1 tablespoon vinegar before serving. Each serving provides: 4 V, 1/2 B. Per serving: 106 cal, 7 g pro, 1 g fat, 21 g car, 129 mg sod, 0 mg. chol. Source: Weight Watchers Magazine, August 1992. Formatted by Joyce Burton..PDPP83A. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broccoli Lasagna Recipe By :Microwave Cooking Lite (Sharon Badian) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 lasagna noodles 1 bunch broccoli -- bite size pieces ** (about 4 cups) 1 medium onion -- chopped 1 1/2 cups nonfat cottage cheese -- (12 oz) 1 egg -- slightly beaten or substitute 1 jar spaghetti sauce -- (16 oz) or homemade sauce 1/2 cup water 2 cups mozzarella cheese -- shredded, (8 oz) (I used part skim) (serves 6) 1. Cook noodles in boiling water. Drain and rinse in cold water. Set aside. 2. Combine broccoli and onion in a 2 quart microwave safe measure. Cover with plastic wrap. 3. Microwave (high) 10-12 minutes or until tender-crisp. Drain. Mix in cottage cheese and egg. 4. Spoon 1 cup spaghetti sauce into a 12x8" microwave safe baking pan. Layer 6 noodles on sauce. Spoon on all the cottage cheese mixture, spreading evenly. Sprinkle with 1 cup mozzarella cheese. Layer remaining noodles. Spoon re- maining spaghetti sauce evenly over noodles. Cover with waxed paper. 5. Microwave (high) 14-16 minutes or until heat through (140 degrees), rotating dish once or twice. Sprinkle lasagna with remaining cheese. 6. Microwave (high), uncovered, 2-3 minutes or until cheese is melted. Let stand 5-10 minutes before cutting into squares for serving. **Two 10-oz packages of frozen chopped broccoli can be substituted for fresh. Microwave as directed in Step 3. My notes show that this contains 7.5 grams of fat per serving. That's assuming a whole egg and part-skim cheese. Not too shabby. You could make it even better with non-fat mozzarella but I've never tried it. Non-fat mozzarella wasn't around when I last tried this recipe. If you use the non-fat, don't put the cheese on top. Cover it with some of the sauce which will make it melt better. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broccoli Salad Recipe By :Spontaneous Healing,Andrew Weil (Sharon Badian) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 bunches broccoli 1 tbl olive oil 1/4 cup water 4 cloves garlic salt to taste Cut up the broccoli into florets. Peel the tough stems and cut them up into small pieces. Put the broccoli in a saucepan with the water, oil, garlic and salt. Bring to a boil. Reduce heat and simmer for about 5 minutes until the broccoli is just cooked and bright green. Turn up the heat and cook until the water evaporates, a couple of minutes. Sprinkle with red pepper flakes, if desired. This is quite low in fat and very tasty. Of course, I love broccoli and I love garlic. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broccoli Soup Recipe By :T-Factor Diet, Martin Katahn Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups water 1 1/2 pounds broccoli -- stalks separated 3/4 cup chopped celery 1/2 cup chopped onion 1 tablespoon olive oil 2 1/2 cups water 2 tablespoons flour 1 tablespoon chicken bouillon 3/4 teaspoon salt 1/8 teaspoon pepper 1/8 teaspoon nutmeg 1/2 cup evaporated skim milk You can also make Cauliflower Soup by substituting 2 lbs cauliflower for the Broccoli. 1. Heat the 2 C water in a large pot until boiling. 2. Add vegetables, cover and cook until tender (about 10 mins). 3. Blend vegetables with part of the cooking water in a blender or food processor. 4. Heat olive oil in a small nonstick skillet. Add 2 Tb of the 2 1/2 C water and sprinkle in the flour. Cook and stir until smooth. 5. Add the remaining water and heat to boiling, stirring constantly. Boil and stir 1 minute. (I think they mean to do this in the large pot). 6. Stir in broccoli mixture, instant bouillon, salt, pepper, and nutmeg. Heat just until boiling. 7. Stir in the evaporated skim milk and heat through without boiling again. Makes about 9 Cups. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broccoli Strata Recipe By :Fatfree List:Tom Kreider (Ellen Rakes) Serving Size : 6 Preparation Time :0:00 Categories : Breakfast Casseroles Eat-Lf Mailing List Rave Reviews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 slices bread -- white 10 ounces frozen broccoli 2 cups Egg Beaters(r) 99% egg substitute -- (8 egg equiv) 3 cups skim milk 1 tablespoon onion flakes 1/4 teaspoon mustard powder 12 ounces nonfat cheddar cheese -- (Healthy Choice) 1 1/2 teaspoons paprika 1 tablespoon fresh parsley Cut bread into 1/2" cubes. layer bread cubes, brocolli, & cheese in 12 x 8 Pam-sprayed pan. combine eggs, mlk, onion, mustard, and cheese. pour over bread & broc. cover and chill over night. sprinkle with paprika and bake, uncovered @ 325F 55-60 minutes. decorate with parsley. serve hot. - - - - - - - - - - - - - - - - - - - NOTES : "But it is so good, I'm sending it back out. " [Tom] * Exported from MasterCook * Broccoli-cauliflower Salad Recipe By :Very Lowfat Ckbk,Saron Osborne (Linda Henderson) Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 head Broccoli -- in small pieces 1 head Cauliflower -- in small pieces 1 bunch Green Onions -- sliced 1 package Radishes -- sliced 1 package Hidden Valley Ranch Dressing Mix 1 cup lowfat sour cream 1 cup nonfat mayonnaise 1/2 teaspoon Garlic Powder 1 tablespoon Sugar Prepare vegetables and combine. Mix remaining indgredients and pour over vegetables. Toss lightly and refrigerate overnight. Serves 12 with approximately 1 gram of fat per serving. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broccoli-rice Casserole Recipe By :Georgia Land (Adrienne D. Griffeth) Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Rice Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 packages frozen chopped broccoli 2 cups cooked rice 1 tablespoon chopped onion -- (or more) 1 tablespoon red bell pepper -- chopped or green bell pepper 1 can cream of mushroom soup (Campbell's Healthy Request) 1 can cream of celery soup (Campbell's Healthy Request) 2 cups nonfat cheddar cheese or lowfat cooking oil spray combine broccoli, onions and pepper in a saucepan with 1/4-1/2 cup water and cook according to broccoli package directions. in the meantime, spray a baking dish with the cooking spray. once the broccoli is done, combine all ingredients except 1 cup cheese well. spread mixture into baking dish and top with remaining cheese. bake in 350 degree oven for 30 minutes or so, until cheese is nicely melted (if someone know's a ff cheese that will do this AND taste like cheese, please let me know!). i don't have the nutritional info, but that shouldn't be too hard to figure out. there are approximately 8-12 servings of this. i doubled this (doubled everything except the soup. i poured about 1/4 cup of skim milk over the top of the dish before baking it) and served 19 *greedy* adults and 6 mini-greedy children. hope you enjoy it! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broccoli-tuna Pasta Toss Recipe By :Dannon Healthy Habit Cookbook (Simmie Sinow) Serving Size : 5 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Fish & Seafood Main Dishes Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 Ounces Pasta Shells 1 Package Frozen Broccoli -- cut 1 Can Cream Of Chicken Soup -- 10-3/4 oz size can 1/2 Cup Yogurt -- Skim Milk [Nonfat Yogurt] 1/2 Cup Cheddar Cheese -- shredded 1 Teaspoon Worcestershire Sauce 1/4 Teaspoon Garlic Powder 1 Can Tuna In Water -- drained and flaked [9-1/4 Oz.] 1 Can Waterchestnuts -- Drained Cook pasta according to package directions, adding frozen broccoli the last 5-7 minutes of cooking; drain well. Return pasta and broccoli so saucepan; cover and keep warm. In a medium bowl, combine soup, water chestnuts, yogurt, cheese, Worcestershire sauce and garlic posder. Stir soup mixture into saucepan with drained pasta and broccoli. Gently fold in tuna, being careful not to break up large pieces. Cook over medium-low heat about 5 minutes or until heated through, stirring once or twice. Serve immediately. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broccomole Recipe By :S_SILVERMAN%w035_nw@MWMGATE1.mitre.org Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Sauces & Gravies Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 C Broccoli Stalks 3 Tbsp Lemon Juice 1/2 Tsp Cumin 4 Cloves Garlic 1 Green Chili Pepper -- or 2 t Jalapeno sauce 1/2 Sm Onion 1/2 Tomato -- diced A no-fat guacamole, surprisingly good. Cook broccoli stems until soft. Place first 6 items in food processor & blend until smooth Add tomato & mix. Toast corn or wheat (flour) tortillas until crisp. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broco Beans Recipe By :Michael Traub Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lg Onion 3 Garlic Cloves 3/4 Lb Mushrooms -- can mix 1 Tsp Vegetable Broth 1/2 Tsp Salt 1 Tsp Black Pepper 1 Tsp Sage 2 Med Leeks 1/4 C Cashews 1 Lb Kidney Beans -- Cooked 1 Lb Broccoli I made this last week. I thought it was great, but Josey thought the combination of mushrooms and broccoli wasn't ideal. Then again she complains if I put mushrooms in anything.-) The cashews could be replaced with some soya milk or tofu if you're trying to keep the fat down. Fry the onion and the garlic in some water until tender. Add the mushrooms, the vegetable stock, the salt, pepper and sage. Leave simmering until the mushrooms have reduced. In a blender combine the chopped broccoli stalks, the kidney beans, the chopped leeks, and the cashews. Blend until smooth, adding water if needed. Add the blended mixture to the mushrooms. Add the broccoli florets and any additional water needed to give a creamy consistency. Simmer till the florets have softened. Serve over pasta twirls. On this occasion I used Orgran's Barley and Spinach (wheat free) pasta. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broiled Asparagus Recipe By :Sharon Badian Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- aspargus lemon juice olive oil You mix a couple of teaspoons of good olive oil with a little lemon juice and a pinch of crushed red pepper flakes. Pour it over the asparagus and roll them around to cover. Place the asparagus on a rack over a pan. Sprinkle with salt and pepper. Broil them until they start to brown. Turn and brown on the other side. You have to be careful since they can cook really fast under the broiler and you don't want to incinerate them. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broiled Chicken Breasts With Citrus Salsa Recipe By :Woman's Day - Nov.1993 (Reggie Dwork) Serving Size : 4 Preparation Time :1:36 Categories : Chicken Eat-Lf Mailing List Fruit Main Dishes Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Navel Oranges -- medium size 1/2 Med Red Bell Pepper -- approx. 1/2 c 1/4 C Scallions -- thinly sliced 2 Tbsp Lime Juice 1/2 Tsp Salt 1/4 Tsp Red Pepper -- crushed or to taste 4 skinless boneless chicken breast halves -- approx. 1 lb TO MAKE SALSA: Scrub 1 orange well. Grate over a small bowl to make 1 tsp peel. Cut and discard peel and white pith from all 3 oranges. Cut between membrane to release orange sections, dropping them into ANOTHER small bowl. Squeeze the juice from the remaining membrane (with your hand) over grated peel and stir in the bell pepper, scallions, lime juice, salt and crushed red pepper. Put chicken in a qt. sized plastic zipper-type bag. Add about 1/3 C of the bell pepper mixture. Close bag, express out air, and refrigerate at least 1 hr (but not more than 4 hrs). Meanwhile, cut the orange sections crosswise in thirds and add to remaining bell pepper mixture in bowl. Cover and refrigerate until ready to serve. Spray broiler rack with nonstick cooking spray. Remove chicken from bag and arrange on rack. Drizzle with contents of bag and lightly spray with nonstick cooking spray. Broil 4 - 5 inches from heat source about 6 - 8 min per side until chicken is no longer pink in center. Serve hot or at room temperature with citrus salsa. - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with wheat or rice pilaf and a green salad. NOTES : Exchanges: 1/4 C veg 3/4 fruit 3 lean meat Cak 105.7 Fat 0.7 g Carb 14 g Protein 12 g Sodium 121 mg Dietary Fiber 0.4 g CFF 5.8% * Exported from MasterCook * Broiled Cod With Sun-dried Tomatoes Recipe By :105 Chicken & Fish p. 52 (Jackie) Serving Size : 4 Preparation Time :0:15 Categories : Eat-Lf Mailing List Fish & Seafood Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound cod fillets 1/4 cup nonfat mayonnaise 1/4 cup chopped sun-dried tomatoes 2 tablespoons chopped fresh parsley 1/8 teaspoon pepper Set oven control to broil. Grease rack of broiler pan. Place fish fillets on rack. Broil fish with tops 4 inches from heat 8 minutes. Mix remaining ingredients; spread on fish. Broil 1 to 2 minutes longer or until topping is light brown and fish flakes easily with fork. 7.5% cff. - - - - - - - - - - - - - - - - - - -