* Exported from MasterCook *

                       About Eggs -- The Six Sizes

Recipe By     :Various
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Information, Tips, Misc.


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                     egg

The weight per dozen eggs by size of egg:
30oz Jumbo
27oz Extra Large
24oz Large
21oz Medium
18oz Small
15oz PeeWee

Only 3 ounces separate each class. That's only 0.25-oz variation per egg.

Q. When a recipe calls for large eggs, will I ruin the batter if I use medium or jumbo instead?

A: That depends. Any size may be used for frying, scrambling, or cooking eggs in the shell.

For baking, it can matter. THREE is the "cut-off" or critical value, according to the American Egg Board.

When baking, most baking recipes call for large eggs; that's 1/4-cup per egg.

If a recipe calls for fewer than three eggs, it probably won't affect the result to substitute another sized egg. Nor will it matter if you use a whole egg when rescaling would logically call for less than one egg. Use the whole egg and adjust the amount of liquid in the recipe to compensate.

For three or more eggs, the egg board recommends the following:

3 large eggs = 2 jumbo = 3 extra large = 3 medium = 3/4 cup = 6 oz

4 large eggs = 3 jumbo = 4 extra large = 5 medium = 1 cup = 8 oz

5 large eggs = 4 jumbo = 4 extra large = 6 medium = 1 1/4 cups = 10 oz

6 large eggs = 5 jumbo = 5 extra large = or 7 medium = 1 1/2 cups = 12 oz


Another option would be to use egg powder or liquid eggs and measure the equivalent amount for any number of eggs.

Source:
  "Substitutions http://goodhousekeeping.women.com/gh/eatwell/cooking/41west21.htm"

From PatH <kitpath@earthlink.net>




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* Exported from MasterCook *

                        Almond-chicken Pear Salad

Recipe By     :http://www.usapears.com/
Serving Size  : 4     Preparation Time :0:00
Categories    : Chicken                         Eat-LF Mailing List
                Salads

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               Cups  boned and skinned chicken breast halves -- cooked
                        and cubed
     1/2           Cup  green pepper -- sliced lengthwise
     1/4           Cup  diced celery
     1/4      Teaspoon  seasoned salt
     1/2           Cup  plain low-fat yogurt
  2        Tablespoons  lowfat mayonnaise
     1/2      Teaspoon  prepared mustard
     1/4      Teaspoon  ground ginger
  2                     fresh pears -- cut in 1" cubes
                        lettuce
  2          Teaspoons  slivered almonds -- toasted

Toss together chicken, green pepper and celery. Sprinkle with seasoned salt. Combine yogurt, mayonnaise, mustard and ginger; add to chicken mixture. Gently mix in pears. Serve on individual lettuce-lined salad plates. Sprinkle with almonds. Always be sure to use ripe pears.


Per serving = 229 calories, 5 gm fat, 73 gm cholesterol, 232 mg sodium, 16 gm carbohydrate, 29 gm protein

From Reggie Dwork <reggie@jeff-and-reggie.com>




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* Exported from MasterCook *

                         Banana-split Cheesecake

Recipe By     :Cooking Light (August 2000)
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Pies, Crusts & Pastry
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        Crust:
  1                cup  packaged chocolate cookie crumbs
                        -- (such as Oreo)
  2        tablespoons  sugar
  1         tablespoon  butter or stick margarine -- melted
                        Cooking spray
                        ---
                        Filling:
  3             blocks  fat-free cream cheese -- (8-ounce) softened
  1                     less-fat cream cheese -- softened
  1             carton  low-fat sour cream -- (8-ounce)
  1 1/2           cups  sugar
  1 1/2           cups  mashed ripe banana
  3        tablespoons  all-purpose flour
  2          teaspoons  vanilla extract
  4              large  eggs
                        ---
                        Toppings:
     1/3           cup  canned crushed pineapple in juice -- drained
     1/3           cup  strawberry sundae syrup
     1/3           cup  chocolate syrup
     1/4           cup  chopped pecans -- toasted
  16                    maraschino cherries -- drained

1. Preheat oven to 325 degrees.

2. To prepare crust, combine first 3 ingredients in a bowl; toss with a fork until moist. Press into bottom of a 9-inch springform pan coated with cooking spray.

3. To prepare filling, beat cheeses and sour cream at high speed of a mixer until smooth. Add 1-1/2 cups sugar, banana, flour, and vanilla; beat well. Add eggs, 1 at a time; beat well after each addition.

4. Pour cheese mixture into prepared pan; bake at 325 degrees for 1 hour and 10 minutes or until almost set. Cheesecake is done when the center barely moves when pan is touched. Remove cheesecake from oven; run a knife around outside edge. Cool cheesecake to room temperature. Cover and chill for at least 8 hours. Top each serving with 1 teaspoon pineapple, 1 teaspoon strawberry syrup, 1 teaspoon chocolate syrup, 3/4 teaspoon pecans, and 1 cherry. Yield: 16 servings (serving size: 1 wedge with toppings).

Tips for Banana-Split Cheesecake:

. Look for packaged chocolate cookie crumbs either on the cookie aisle or the baking aisle.

. The easiest way to toast nuts is to place them in a dry skillet over medium-high heat. Shake the pan occasionally, and toast until the nuts are lightly browned and fragrant (just a few minutes). Don't skip this step: Toasting the nuts adds tons of flavor.


CALORIES 317 (30% from fat); FAT 10.6g (sat 4.6g, mono 3.7g, poly 1.5g); PROTEIN 10.7g; CARB 45g; FIBER 1g; CHOL 81mg; IRON 1.2mg; SODIUM 393mg; CALC 158mg

From "Tina Bell" <tdbell1@jps.net>



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* Exported from MasterCook *

                         Basic Braised Mushrooms

Recipe By     :
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Vegan
                Vegetables                      Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  8             ounces  mushrooms
     1/3           cup  beef or chicken broth

Braised mushrooms are cooked over low heat usually in a liquid and with seasoning vegetables. Braising involves a nice exchange of flavors. The mushrooms absorb the flavors of the liquid and vegetables they're cooked with and contribute their own wonderful woodsy flavor to the final dish.

For 8 ounces mushrooms (about 2-1/2 cups halved or quartered):

1. To braise mushrooms use a deep, 8 to l0-inch skillet with a tight fitting lid.

2. Start out exactly as you would for Basic Mushroom Saute.

3. Add the mushrooms as in the Saute and cook, stirring, just until lightly browned, about 3 minutes, instead of 6.

Add about 1/3 cup beef or chicken broth and about 1/4 cup each finely chopped onion and carrot; bring to a boil. Cover skillet and simmer until flavors are blended and mushrooms are tender, 3 to 5 minutes more.

Variations
* For the braising liquid use wine, tomato juice or chopped canned tomatoes with juice.

* For the seasoning vegetables use any combination of vegetables like onion, carrot, garlic, celery, tomato, leek or zucchini.

From Reggie Dwork <reggie@jeff-and-reggie.com>




                                    - - - - - - - - - - - - - - - - - - -



* Exported from MasterCook *

                           Basic Mushroom Saute

Recipe By     :
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Vegan
                Vegetables                      Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1         tablespoon  oil
  8             ounces  mushrooms

For 8 ounces mushrooms (about 2-1/2 cups sliced):

1. Select a large (10 to 12-inch) heavy skillet. Make sure the mushrooms will not be overcrowded or they will steam.

2. Heat 1 tablespoon oil (or 1 tablespoon butter until it foams) over medium heat until hot enough to gently sizzle a mushroom slice. In order for the mushrooms to brown, the fat must be hot enough to sear (but not burn) the mushrooms.

3. Add mushrooms all at once; increase heat to medium-high since the cool mushrooms will reduce the temperature of the fat. Cook, stirring occasionally, until mushrooms are tender, liquid evaporates and they begin to brown, about 6 minutes. Sprinkle with a pinch of salt and coarsely ground black pepper.

Variations

Before adding mushrooms, saute about 1/2 cup chopped onion or slivered red bell pepper in the oil until edges begin to turn golden, about 5 minutes.

When adding mushrooms, also add about 1/4 cup slivered ham and/or 1 teaspoon each snipped fresh thyme, rosemary, marjoram or other fresh herbs (or 1/2 teaspoon dry).

After lightly browning mushrooms, add 1/2 cup red or white wine; bring to a boil; cook, stirring frequently, until wine is almost totally evaporated, about 5 minutes OR instead of wine, add 1 tablespoon soy sauce; bring to a boil, stirring constantly; cook until soy sauce is evaporated, about 2 minutes.

When mushrooms are almost done, stir in 1 teaspoon minced garlic and two tablespoons chopped marinated sun-dried tomatoes.

From Reggie Dwork <reggie@jeff-and-reggie.com>




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* Exported from MasterCook *

                           Basil Chicken Pasta

Recipe By     :
Serving Size  : 1     Preparation Time :0:00
Categories    : Chicken                         Eat-LF Mailing List
                Pasta

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2          teaspoons  olive oil
     1/2           cup  finely diced onion
  1              clove  garlic -- chopped
  2 1/2           cups  chopped tomatoes
  2               cups  cubed cooked chicken breast meat
     1/4           cup  chopped fresh basil
     1/2      teaspoon  salt
     1/8      teaspoon  hot pepper sauce
  1            package  angel hair pasta -- (8 ounce)
     1/4           cup  grated Parmesan cheese for topping -- (optional)

Cook angel hair pasta in a large pot of salted boiling water until it is al dente (about 8 to 10 minutes). Drain and set aside (keep warm).

In a large skillet heat oil over medium high heat. Saute the onion and garlic in the hot oil. Then stir in the tomatoes, chicken, basil, salt and red pepper sauce. Reduce heat to medium, cover skillet and simmer for about 5 minutes, stirring frequently (until mixture is hot and tomatoes are soft). Toss with hot cooked angel hair pasta to coat. Top with grated Parmesan cheese if desired, and serve.

From "Jennifer Roethe Kersten" <jkersten@ticon.net>



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* Exported from MasterCook *

                              Basil Mimosas

Recipe By     :
Serving Size  : 1     Preparation Time :0:00
Categories    : Beverages                       Eat-LF Mailing List
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                Can  Orange Juice -- (12 Ounce)
  1                Cup  Basil Leaves
                        -- (Spicy Globe is Best)
  3               Cups  Water
     1/2           Cup  Lemon Juice
     1/2           Cup  Sugar
                        Champagne
                        -- (or Ginger Ale if Preferred)

Combine orange juice, water and basil. Let steep 2 hours. Strain out basil. Add lemon juice and sugar. Stir to dissolve sugar. Refrigerate over night. To prepare mimosa, fill a goblet 1/2 to 3/4 full with the flavored orange juice. Add a spike of basil flowers, if available, then fill the remainder of the glass with champagne (or ginger ale). For a different flavor, try using tangerine juice or fruit punch. Recipe makes 6 to 10 servings.

From "Jennifer Roethe Kersten" <jkersten@ticon.net>



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* Exported from MasterCook *

                             Basil Pork Chops

Recipe By     :
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Meats


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4                     boneless pork leg or shoulder butt steaks
     2/3           cup  balsamic vinegar
     1/2           cup  minced fresh basil
     1/4           cup  honey
  3               tbsp  lemon juice
  1                     minced clove garlic
     1/2           tsp  dried oregano
     1/2           tsp  crumbled dried rosemary
     1/2                tsp mint sauce
     1/2           tsp  worcestershire sauce
                        salt and pepper to taste

Place pork in a plastic bag or sealable container. Combine remaining ingredients and pour over pork. Seal and marinate 15 minutes or refrigerate as long as overnight, turning steaks occasionally.

Preheat the barbecue to high temperature and place pork on the grill. Turn heat down to a low setting and barbecue or broil on a greased broiler pan 4 to 5 minutes per side to medium doneness basting frequently with marinade.

From "Jennifer Roethe Kersten" <jkersten@ticon.net>



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* Exported from MasterCook *

                    Basil Preserved In Parmesan Cheese

Recipe By     :
Serving Size  : 1     Preparation Time :0:00
Categories    : Canning, Preserves, Pickles     Eat-LF Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                     sterilized pint jar with lid
  2               cups  basil leaves -- washed and dried
                        tightly packed
  1                cup  freshly grated Parmesan cheese
                        Salt and Pepper
                        Olive Oil

Finely mince the basil leaves. Mix thoroughly in a bowl with the cheese. Put a fine layer of salt and paper in the bottom of the jar. Add a 1/2" layer of the basil-cheese mixture. Press down to 1/3" thick.

Add another fine layer of salt and pepper and another layer of basil mixture. Continue packing the layers tightly until you have the jar full. Top the jar with 1/4" of olive oil. Seal. Store in refrigerator to use as needed. Will keep practically indefinitely. Can be used to flavor vegetable soups, or as a quick pasta sauce. Delicious in anything that you want to have a taste of basil.

From "Jennifer Roethe Kersten" <jkersten@ticon.net>



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* Exported from MasterCook *

                               Basil Puree

Recipe By     :
Serving Size  : 1     Preparation Time :0:00
Categories    : Condiments & Seasoning          Eat-LF Mailing List
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4        tablespoons  olive oil
  8               cups  washed and dried basil leaves

Blend until pureed. Transfer to clean jar. Store in refrigerator. Each time you use it stir and then top with a thin layer of oil. It will keep one year by doing this. This is good on grilled chicken or fish, stirred into soups or mixed with sun dried tomatoes and broiled on bread.

From "Jennifer Roethe Kersten" <jkersten@ticon.net>



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* Exported from MasterCook *

                       Basil, Potato And Egg Salad

Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Salads
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  20            ounces  red new potatoes
                        -- scrubbed and quartered
     3/4          cups  Nonfat plain yogurt
     1/4          cups  Minced scallions
  2        tablespoons  low cal mayonnaise -- PLUS
  2          teaspoons  low cal mayo
  1        tablespoons  Cider or red wine vinegar
  2          teaspoons  Dijon or spicy brown mustard
  1          teaspoons  Basil
     1/4     teaspoons  Salt
     1/8     teaspoons  White pepper
  2                 lg  Hard cooked eggs -- chopped
  2                     slice Cooked turkey bacon crumbled

1. In a large saucepan, over high heat, bring potatoes and enough water to
cover to a boil. Reduce heat to low, and simmer 15-20 min. Drain potatoes; let cool to room temperature.

2. Meanwhile, in a medium bowl, combine yogurt, scallions, mayonnaise, vinegar, mustard, basil, salt and pepper. Fold in eggs and bacon. Add potatoes, and toss gently to coat. Cover and refrigerate at least 2 hours before serving.

From "Jennifer Roethe Kersten" <jkersten@ticon.net>



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* Exported from MasterCook *

                      Basil-orange Pineapple Chicken

Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : Chicken                         Eat-LF Mailing List


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1             medium  fresh pineapple
  1           teaspoon  margarine
  4                     skinless boneless chicken breast halves -- to taste
                        salt
  1           teaspoon  vegetable oil
  1              small  red bell pepper -- thinly sliced
     1/2           cup  frozen pineapple orange juice concentrate -- thawed
     1/2           cup  white wine
  2        tablespoons  Dijon mustard
  1           teaspoon  onion powder
     1/2      teaspoon  cornstarch
     1/2           cup  minced fresh basil leaves
     1/2      teaspoon  black pepper
  2                     orange -- peeled and sliced

1. Twist crown from pineapple. Cut pineapple in half lengthwise. Refrigerate half for another use. Cut fruit from shell, then crosswise into thin slices. In nonstick skillet, saute pineapple in margarine until lightly browned. Remove.

2. Pound chicken lightly until even thickness. Season with salt. Brown chicken in oil. Cover, simmer 6 minutes. Remove.

3. Saute red pepper in same pan. Combine juice concentrate, wine, mustard, onion powder and cornstarch; stir until blended. Add to pan. Cook, stirring, until sauce boils and thickens.

4. Add chicken, basil and black pepper to sauce. Spoon sauce over. Add oranges; heat through. Serve with pineapple.

From "Jennifer Roethe Kersten" <jkersten@ticon.net>


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* Exported from MasterCook *

                     Basil: Everyone's Favorite Herb!

Recipe By     :Brenda Hyde
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Information, Tips, Misc.


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        *****

The growing information is from the source below. The recipes are from a variety of different sources.

http://www.gardenguides.com/articles/basilfavorite.htm

Basil: Everyone's Favorite Herb!
By Brenda Hyde

If a person loves herbs, they love basil. It seems to be everyone's favorite herb and the recipes are endless that take advantage of this fresh and spicy leaf. I personally think if you can only grow two plants it should be a pot of tomatoes and a pot of basil. With these two plants and a few basic pantry items you can treat yourself to gourmet faire!

Growing Basil
Basil is an annual, and is easily grown from seed. There are over two dozen types of basil including lettuce-leaf which has large leaves, cinnamon basil and the purple leafed varieties. Basil is not frost tolerant at all, so be sure to only plant after the soil has warmed completely. Though it needs full sun, it does need more moisture than some herbs, so keep it watered; especially in pots. You can bring basil inside as a window herb if you plant the seeds during the warm weather in pots and bring inside to grow in a bright and sunny window.

Using and Preserving Basil
Basil can be frozen, dried, or preserved in oil. It's delicious however you choose to preserve it. Basil is also available year round in most produce sections. Add leaves to salad or sandwiches with your lettuce, saute at the last minute with almost any vegetable and add to soups. It is also wonderful in herbal vinegars mixed with oregano and thyme.

From "Jennifer Roethe Kersten" <jkersten@ticon.net>


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* Exported from MasterCook *

                           Blueberry Pound Cake

Recipe By     :Cooking Light
Serving Size  : 1     Preparation Time :0:00
Categories    : Cakes & Frostings               Eat-LF Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cups  granulated sugar
     1/2           cup  light butter
     1/2                one-third-less-fat cream cheese -- softened
                        -- 8 oz
  3              large  eggs
  1              large  egg white
  3               cups  all-purpose flour -- divided
  2               cups  fresh or frozen blueberries
  1           teaspoon  baking powder
     1/2      teaspoon  baking soda
     1/2      teaspoon  salt
  1             carton  lemon low-fat yogurt -- ( 8-ounce)
  2          teaspoons  vanilla extract
                        Cooking spray
     1/2           cup  powdered sugar
  4          teaspoons  lemon juice

1. Preheat oven to 350 degrees.

2. Beat first 3 ingredients at medium speed of a mixer until well-blended (about 5 minutes). Add eggs and egg white, 1 at a time, beating well after each addition. Lightly spoon flour into dry measuring cups; level with a knife. Combine 2 tablespoons flour and blueberries in a small bowl, and toss well. Combine remaining flour, baking powder, baking soda, and salt. Add flour mixture to sugar mixture alternately with yogurt, beginning and ending with flour mixture. Fold in blueberry mixture and vanilla; pour cake batter into a 10-inch tube pan coated with cooking spray. Bake at 350 degrees for 1 hour and 10 minutes or until a wooden pick inserted in center comes out clean.

3. Cool cake in pan 10 minutes; remove from pan. Combine powdered sugar and lemon juice in a small bowl; drizzle over warm cake. Cut with a serrated knife. Yield: 16 servings (serving size: 1 slice).

CALORIES 287 (19% from fat); FAT 6.1g (sat 3.4g, mono 1.8g, poly 0.4g); PROTEIN 5.7g; CARB 53.9g; FIBER 1.5g; CHOL 57mg; IRON 1.3mg; SODIUM 227mg; CALC 50mg

From "Tina Bell" <tdbell1@jps.net>



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* Exported from MasterCook *

                        Butter Bean Dip With Basil

Recipe By     :
Serving Size  : 1     Preparation Time :0:00
Categories    : Dips                            Eat-LF Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                can  butter beans -- (15oz)
  1             medium  zucchini -- about 7oz
  1              clove  garlic -- optional
                        -- or use more
  4               tbsp  Parmesan cheese
  1                cup  loosely packed fresh basil leaves
                        salt and black pepper to taste

1. Wash the zucchini, but leave it whole. Cook in a pan of simmering water until very soft - about 20 minutes.

2. Drain and rinse the butter beans. Cut ends off the zucchini, squeeze most of the water out of it and chop roughly. Put all ingredients into a blender and puree until smooth.

3. Let flavors blend for at least 30 minutes, then serve with dippers such as breadsticks or carrot sticks.

From "Jennifer Roethe Kersten" <jkersten@ticon.net>


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* Exported from MasterCook *

                     Butter Crunch Lemon-cheese Bars

Recipe By     :Cooking Light
Serving Size  : 1     Preparation Time :0:00
Categories    : Cookies & Bars                  Eat-LF Mailing List


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        Crust:
     1/3           cup  butter -- softened
     1/4           cup  packed dark brown sugar
     1/4      teaspoon  salt
     1/4      teaspoon  ground mace or nutmeg
  1                cup  all-purpose flour
                        Cooking spray
                        Filling:
  1                cup  1% low-fat cottage cheese
  1                cup  granulated sugar
  2        tablespoons  all-purpose flour
  1         tablespoon  grated lemon rind
  3 1/2    tablespoons  fresh lemon juice
     1/4      teaspoon  baking powder
  1              large  egg
  1              large  egg white

A buttery, crunchy pastry crust forms the base for a tangy lemon filling. You can substitute fresh orange juice and grated orange rind for lemon, if you wish. These are best served chilled.

1. Preheat oven to 350 degrees.

2. To prepare crust, place first 4 ingredients in a large bowl, and beat with a mixer at medium speed until smooth. Lightly spoon 1 cup flour into a dry measuring cup, and level with a knife. Add 1 cup flour to butter mixture, and beat at low speed until well-blended. Press crust into an 8-inch square baking pan coated with cooking spray. Bake at 350 degrees for 20 minutes.

3. To prepare filling, place cottage cheese in a food processor; process 2 minutes or until smooth, scraping sides of bowl once. Add 1 cup granulated sugar and remaining ingredients, and process until well-blended. Pour filling over crust. Bake at 350 degrees for 25 minutes or until set (the edges will get lightly browned), and cool. Cover and chill for 8 hours. Yield: 8 servings (serving size: 1 bar).

CALORIES 281 (29% from fat); FAT 9g (sat 5.2g, mono 2.6g, poly 0.6g); PROTEIN 6.7g; CARB 44.5g; FIBER 0.5g; CHOL 49mg; IRON 1.1mg; SODIUM 298mg; CALC 40mg

From "Tina Bell" <tdbell1@jps.net>


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* Exported from MasterCook *

                            Cafe Creme Brulee

Recipe By     :Lake Austin Spa Resort: Terry Conlan
Serving Size  : 12    Preparation Time :0:00
Categories    : Desserts                        Eat-LF Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cups  2% milk
  1 1/2           cups  evaporated skim milk
  2        tablespoons  instant coffee granules
  2        tablespoons  kahlua
  1           teaspoon  cornstarch
  3                     eggs
  4                     egg whites
  2          teaspoons  vanilla
  7             ounces  fat-free sweetened condensed milk
  2        tablespoons  sugar
  3             ounces  lowfat cream cheese
  5             ounces  fat-free cream cheese
                        Topping:
  1 1/2           cups  brown sugar -- sifted

Combine milks, coffee, kahlua and cornstarch in a saucepan and heat, stirring until the coffee granules dissolve. Combine with remaining ingredients and puree until smooth in a food processor. Divide into individual custard cups and cook in a water bath at 325 degrees for 1 1/2 hours until set. Chill.

Sprinkle over tops of custards trying to cover completely. Caramelize quickly with propane torch.

Yield 12 servings
242 calories / 3.6 gm fat


Source:
  "6/01 Food TV: Best of... Spa Destinations"
Copyright:
  "http://www.lakeaustin.com/cooking.htm"

From PatH <kitpath@earthlink.net>




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NOTES : On the TV show, Terry Conlan suggested using meringue instead of whipped cream as a garnish for a creme brulee.



* Exported from MasterCook *

                         California Basil Sunrise

Recipe By     :
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Fruit
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                     banana -- peeled
  1                     orange -- peeled
     1/4                cantaloupe -- seeded/peeled
  1                     peach -- pitted
  5                     strawberries
     1/3           cup  pineapple
     1/2           cup  fruit yogurt
     1/2           cup  orange juice
     1/3           cup  fresh basil leaves
  5                     ice cubes

Cut up fruit. Toss all ingredients into blender. Mix until pureed. Makes one or two servings. May substitute seasonal fruits. Try with lemon basil.

From "Jennifer Roethe Kersten" <jkersten@ticon.net>


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* Exported from MasterCook *

                       Changing To Low Fat Cooking

Recipe By     :Lisa Balbach
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Information, Tips, Misc.


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        *****

Changing to Low Fat Cooking
By Lisa Balbach


You can alter recipes, change the way you prepare foods and alter your cooking methods to reduce the amount of fat in the foods you prepare. My family does use these methods and they do work!

Steps to Altering the Recipe
1. Use applesauce or fruit purees in place of butter and oil in baked goods. (I have used applesauce in cake and bread recipes - it is delicious. I've also used a product called Lighter Bake (made of fruit purees) in cakes and breads - it is also very good).


2. Use skim milk instead of whole milk.


3. Replace heavy cream with evaporated skim milk or low fat yogurt. (I usually use low fat yogurt).


4. Sour cream can be replaced by low fat yogurt or cottage cheese. (I've put yogurt into beef stroganoff rather than sour cream and it still tasted great!).


5. Substitute two egg whites for one whole egg (three egg whites for two whole eggs).


Altering the way food is prepared
1. Trim all visible fat from meats before it is prepared


2. Cook with non stick pans and cooking spray rather than using butter/oil


3. Add vegetables or extra pasta to meat dishes to decrease the amount of meat you consume


4. Cook with sharp cheeses and reduce the amount of cheese that you add (because the flavor is stronger, you don't have to use as much).


5. Cook with non fat cheeses or mix non fat with regular cheese. (Sometimes non fat cheeses don't melt very well, if you mix them with regular cheese, the texture is better when melted).


6. Make marinades with chicken stock rather than oil


7. Chill stocks, soups and stews, then remove the congealed fat and reheat.


Altering the Cooking Methods
1. Grill meat or roast it on a rack so the fat can drip away.


2. Steam vegetables.


3. Saute using water, broth, wine or cooking spray.


4. Try stir frying in chicken stock rather than oil.


5. Brown meats, drain the excess fat by tilting the pan and spooning it out (you can also use paper towels to soak up the fat. After the fat is removed, rinse the meat with water and then reheat it.

From Reggie Dwork <reggie@jeff-and-reggie.com>



                                    - - - - - - - - - - - - - - - - - - -



* Exported from MasterCook *

                           Cheesy Ham Casserole

Recipe By     :Desperation Dinners!
Serving Size  : 4     Preparation Time :0:00
Categories    : Casseroles                      Eat-LF Mailing List
                Meats

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  8             ounces  angel hair pasta
  2          teaspoons  vegetable oil
  1              small  onion -- for 1/2 c chopped
     1/2        medium  green bell pepper -- for 1/2 c chopped
     1/2      teaspoon  minced garlic
  8             ounces  lean ham -- Jones Lean Choice ,
                        diced
  14 1/2        ounces  diced tomatoes
  14 1/2        ounces  stewed tomatoes -- Hunt's
                        black pepper -- to taste
  1                cup  shredded 2% Cheddar Cheese -- sharp

Bring 2 1/2 quarts of unsalted water to a boil in a covered 4 1/2-quart or larger Dutch oven or soup pot. When the water reaches a rapid boil, add the angel hair pasta and cook until firm-tender, 4 minutes.

Meanwhile, heat the oil in an extra-deep 12-inch nonstick skillet that has a lid over medium-high heat. Peel and finely dice the onion, adding it to the skillet as you dice. While the onion is cooking, seed and chop the bell pepper, adding it as you chop.

Add the garlic and ham and cook until the ham starts to brown, 2 to 3 minutes. While the ham mixture cooks, drain both cans of tomatoes, adding them to the skillet when the ham has slightly browned. Stir well. Set the skillet off the heat.

When the pasta is done, drain well and stir it into the skillet. Return the skillet to medium heat, add the black pepper, and continue to cook, uncovered for 2 minutes.

Sprinkle the cheese over the pasta mixture and cover the skillet. Cook until the cheese melts, about 2 minutes. THen uncover the skillet and continue to cook until most of the liquid has evaporated, about another 2 minutes.

Remove the skillet from the heat and cut the pasta mixture into 4 sections, taking care not to scar the skillet bottom. Serve at once.

From Betsy Burtis <jburtis@mediaone.net>





                                    - - - - - - - - - - - - - - - - - - -

NOTES : 9 WW points

I made this for dinner the other night, and enjoyed it by myself. My husband has bad memories of ham casseroles from childhood, so he didn't want any. It's not really a casserole since it is all done on the stove top in a skillet. I liked it. It is vaguely reminiscent of a jambalaya, but no spice.



* Exported from MasterCook *

                          Chocolate-mint Sorbet

Recipe By     :Herbfarm Cookbook by Jerry Traunfeld 2000
Serving Size  : 10    Preparation Time :0:00
Categories    : Desserts                        Eat-LF Mailing List
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     3/4           cup  sugar
  3               cups  water
  6                     four-inch sprigs peppermint
                        or chocolate mint
                        or spearmint
  6             ounces  premium bittersweet or semisweet chocolate -- chopped
     1/4           cup  unsweetened cocoa

1. Syrup: bring the sugar and water to a boil in a medium saucepan. Add the mint, cover, remove from heat and steep for 30 minutes. Strain and return the syrup to the saucepan.

2. Sorbet: return the syrup to a simmer .Add the chocolate and cocoa, remove the pan from the heat, and whisk until smooth. Refrigerate the mixture until thoroughly chilled. Freeze in an ice cream maker according to the manufacturer's directions.

TIP - Look for quality chocolate such as Callebaut, Valrhona or El Rey.

Description:
  "triple hit of chocolate - chocolate-mint, bakers chocolate and cocoa."
Yield:
  "5 cups"

From PatH <kitpath@earthlink.net>




                                    - - - - - - - - - - - - - - - - - - -

NOTES : Chocolate sorbet delivers a chocolate hit without the heaviness of most other chocolate desserts. This version, made with best-quality chocolate, has a satisfying chewiness and deep flavor, while the infusion of fresh mint sprigs magnifies the cool and refreshing qualities of the sorbet.



* Exported from MasterCook *

                          Cinnamon Basil Sorbet

Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : Desserts                        Eat-LF Mailing List
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3               Cups  Apple Juice
  2               Cups  Sugar
  4       Large Sprigs  Cinnamon Basil
                        Juice of 1 Lemon
                        -- Grated Rind of 1 Lemon

Combine apple juice and sugar in a sauce pan and heat until sugar is just dissolved. Add cinnamon basil and cover. Let steep 30 minutes. Strain out basil. Add lemon juice and rind. Chill thoroughly. Prepare in ice cream maker according to manufacturers instructions or pour in a shallow dish and place in freezer, stirring about every 30 minutes, until frozen. Recipe makes 4-6 servings.

From "Jennifer Roethe Kersten" <jkersten@ticon.net>


                                    - - - - - - - - - - - - - - - - - - -



* Exported from MasterCook *

                            Citrus Vinaigrette

Recipe By     :Garden Cuisine, Paul Wenner, p330
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Sauces & Gravies
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              large  orange -- juiced
     1/2                lime -- juiced
  2        tablespoons  seasoned rice vinegar
  2          teaspoons  Sucanat
     1/4      teaspoon  salt
     1/2      teaspoon  dried tarragon

Makes 3/4 cup

Another perfect complement to your EssentialSalad -- simple yet complex in flavor!

Whisk all the ingredients together in a small bowl. Toss with the salad just before serving.

From "Ellen C." <ellencr@mindspring.com>




                                    - - - - - - - - - - - - - - - - - - -



* Exported from MasterCook *

                          Cooking Lots Of Bacon

Recipe By     :
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Information, Tips, Misc.


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        *****

If you buy a brand that comes with a wrapper with lots of prints, likely some of that print provides instructions for cooking a lot at one time. Especially if you are buying a reduced fat turkey bacon or soy bacon - there will be instructions.

I would bake it - transfer to plenty of paper towels put on cookie sheets.

Baking is less messy than frying and its the easiest way I know of to cook it for a crowd. Lay the bacon on rimmed baking sheets and bake at 350 F for 10 to 12 minutes, turning slices over halfway through cooking. Thick-sliced bacon will take about 18 minutes.

 i meant to mention that restaurants cook this ahead; drain well, and reheat it. again an oven is a good way to reheat, too. around 350F

[PatH <kitpath@earthlink.net>]


                                    - - - - - - - - - - - - - - - - - - -



* Exported from MasterCook *

                        Cooking On Your Car Engine

Recipe By     :Holly Ocasio Rizzo
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Information, Tips, Misc.


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        *****

I have seen this done on tv but have never tried it ... have any of you used this method to cook something??  If so ... was it successful??

A little road skill can feed the driver
Holly Ocasio Rizzo, Chronicle Staff Writer
Wednesday, June 6, 2001
(c)2001 San Francisco Chronicle

URL: http://www.sfgate.com/cgi-bin/article.cgi?f=/chronicle/archive/2001/06/06/FD129871.DTL


In California, it's illegal to watch television and drive at the same time. But it isn't illegal to cook. In fact, about a decade ago, Campbell's Soup Co. predicted we'd all be driving with microwave ovens by the turn of the century.

The century turned, and automobile microwaves didn't. Too bad, since PG&E lets the blackouts roll right about supper time, when it says computers are still on at work while appliances are kicking in at home.

Don't let a blackout foil you. And don't buy stock in propane or charcoal. Supper can be ready when you pull into the driveway. Just reach under the hood,

and din-din is served.

All you need to fix a drive-around meal are a destination and a car or pickup truck with an engine that has space enough next to the manifold - the hot part - to hold the food you want to cook. You'll also need some practice, because each engine cooks differently.

I've cooked for years on my Nissan Z24. It's a four-cylinder model installed in a 1986 pickup truck. It has given me ham steak and sweet potatoes in the Arizona wilderness, peppery shrimp at the beach in Southern California.

Why cook on an engine? Because.

Because it saves time.

Because as long as you're paying more than $2 a gallon for gas, you might as well harness that engine heat.

Because nobody believes it's possible.

But it is indeed possible, in fact probable, if you start with prepared foods.

I started with a breakfast sandwich from the supermarket's frozen-food section, carefully double-wrapping it in foil the way I imagined Wayne Gretzky tucking away a hockey puck after a game. As the truck zig-zagged down a curvy mountain road, I imagined what it would be like to unwrap my special morsel at my desk and tell my desk mate, "I cooked this on the way to work."

When I got to the parking lot and opened the hood, there was no morsel. It apparently had escaped, perhaps jarred loose by a pothole.

The next time, I wrapped up two breakfast sandwiches. I snuggled each one against the manifold under some little black hoses that seemed to hold them in place.

I drove. I drove until, about halfway to the office, traffic stopped for a wreck to clear. Soon, the air vents pulled in the faint aroma of burned English muffin.

Those trials taught me two fine points of engine cooking: Fasten down the food, and shorten your cooking mileage if you get stuck in traffic.

Soon my luck changed. I treated my desk mate to shrimp with hot pepper sauce, a 35-mile recipe from one of the few engine-cuisine cookbooks, "Manifold Destiny," now in a revised edition (Random House, 1998).

A cookbook turns up a cook's inventiveness. Not that I'm a big cook, but I was valedictorian of my class at McDonald's Hamburger High.

On a springtime trip to Albuquerque, I hankered for ham. It had been an all- day drive, wobbling over back roads from Peach Springs, Ariz., to the Grand Canyon. Was I sure hungry!

In Williams, Ariz., I pulled over for some ham, sweet potatoes and foil. With the food wrapped in small packages, I wandered to a campsite near Cottonwood.

Boy, did the engine smell good when I got there. A dog at another campsite howled as the truck passed. I pulled into my site, and - horrors! - there were other campers next door.

Would it gross out my neighbors if I took the oven mitt and tongs from the toolbox and plucked out the little foil packages under the hood? I waited for them to leave. I waited and waited.

Unable to wait longer, I lifted the hood and took out the bundles, unwrapping that delicious-smelling ham and sweet potatoes onto a metal camp plate. It was almost sundown. A fox trotted down the non-neighbor side of the campsite. It was followed by a neighbor, who never even noticed I was dining on hot food without benefit of campfire or stove.

Which just goes to show you people won't bat an eye, so don't be shy. As Yogi Berra said, "If you come to a fork in the road, take it."

From Reggie Dwork <reggie@jeff-and-reggie.com>


                                    - - - - - - - - - - - - - - - - - - -



* Exported from MasterCook *

                           Corn Tabbouleh Salad

Recipe By     :
Serving Size  : 8     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Salads
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1               cups  Bulgur wheat
  1          teaspoons  Finely minced garlic
  1               cups  Water
  1       tablespoons.  Olive Oil
  1                     Granny Smith apple -- cored
                        -- and cut into 1/4" dice
     1/2          cups  Golden raisins
  2        tablespoons  Fresh lemon juice
  2               cups  Fresh corn kernels -- cooked
     1/2                Seedless cucumber -- peeled
                        -- and cut into 1/4" dice
  4                     Ripe plum tomatoes -- cut
                        -- into 1/4" dice
  3                     Scallions
                        -- (with 3" of the green left on) -- thinly
                        -- sliced on the diagonal
     1/2          cups  Basil leaves -- thinly
                        -- slivered
                        Salt to taste
                        Freshly ground black pepper
                        -- to taste

Bulgur wheat is readily available in most supermarkets and specialty food stores. If you prefer another grain, you can easily substitute cooked rice, barley or couscous. When mixing the salad, use a fork to keep grains from sticking together.

1. Combine the bulgur, garlic, water and olive oil in a large bowl. Mix together, then set aside for 30 minutes.

2. In another bowl, mix the diced Granny Smith apple and golden raisins with lemon juice to prevent the apple from discoloring.

3. After 30 minutes, fluff the bulgur well with a fork. Add all the remaining ingredients, using a fork to combine and fluff the salad.

Note: Recipe originally called for 1/4 c. olive oil.

From "Jennifer Roethe Kersten" <jkersten@ticon.net>



                                    - - - - - - - - - - - - - - - - - - -



* Exported from MasterCook *

                  Corn, Black Bean And Pita Bread Salad

Recipe By     :Gourmet, August 1997
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Mediterranean
                Salads                          Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2                     pita loaves -- 6 inch
  3               cups  cooked black beans
                        -- (about two 1-pound cans)
  4               ears  fresh corn
  1                cup  red onion -- finely chopped
  1 1/2           cups  celery -- finely diced
  3        tablespoons  balsamic vinegar
  1         tablespoon  extra-virgin olive oil
  2             ounces  lowfat feta

Preheat oven to 375 F.

Halve pitas horizontally and sprinkle rough sides with salt and pepper to taste. On a baking sheet toast pitas, rough sides up, in middle of oven until golden, about 5 minutes, and break into bite-size pieces. Rinse and drain beans in a colander.

In a kettle cover corn with water and bring to a boil. Drain corn and when cool enough to handle cut kernels from cobs into a
bowl. Add pita pieces, beans, remaining ingredients, and salt and pepper to taste and toss to combine.

Each serving about 407 calories and 10 grams fat (23% calories from fat).








                                    - - - - - - - - - - - - - - - - - - -



* Exported from MasterCook *

                Couscous With Lentils, Tomatoes And Basil

Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Legumes
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               Tbsp  Sauteing liquid
  1                med  Onion -- Chopped
  1 1/2           cups  Water
  1               cups  V-8 Vegetable Juice -- Or
                        -- (Used V8 W/ A Little Picante Sauce
                        Stirred in)
  1               cups  Brown Lentils -- Rinsed, Drained
  1                     Bay leaf
  1               cups  Whole wheat couscous
  1                med  Tomato -- Coarsely Chopped
     1/2          cups  Chopped fresh basil
  2               Tbsp  Grated Parmesan cheese -- Optional

Saute onion in liquid of your choice for 2-3 minutes or until tender. Stir in the water, juice, lentils, and bay leaf; bring to a boil. Reduce the heat to low; cover, and simmer for 30 to 45 minutes, or until the lentils are soft but not mushy.

Remove the pan from the heat and discard the bay leaf. Stir in the couscous, tomatoes, basil, and Parmesan. Cover and let stand for 5 minutes or until the couscous is soft. Uncover and fluff with a fork to separate the grains

Serves 4.

This is from the latest Nutrition Action Newsletter, slightly modified to remove margarine. It is very tasty.

Recipe typed by: Bob Simmons
Converted to MM by Donna Webster Donna@webster.post.demon.co.uk

From Reggie Dwork <reggie@jeff-and-reggie.com>





                                    - - - - - - - - - - - - - - - - - - -



* Exported from MasterCook *

                        Curried Lamb In Pita Bowls

Recipe By     :Desperation Dinners!
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Meats


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              pound  95% lean ground beef -- or lean ground lamb
  1           teaspoon  vegetable oil
  1              large  onion -- for 1 cup chopped
  2          teaspoons  minced garlic -- bottled
  2          teaspoons  minced ginger -- bottled
  1 1/2      teaspoons  curry powder
  1           teaspoon  cumin
     1/2      teaspoon  paprika
     1/2      teaspoon  turmeric
     1/2      teaspoon  salt
  8             ounces  shredded carrots -- packaged
     1/4           cup  mango chutney
  13 3/4        ounces  artichoke hearts -- in water
  7 3/4         ounces  chickpeas -- canned
  2                     pita bread rounds
  3        tablespoons  cornstarch
     1/4           cup  water
  2               cups  plain lowfat yogurt -- Stonyfield

Turn on toaster oven or oven to 400F.

If meat is frozen, run it under hot water so you can remove any packaging. Place the meat on a microwave-safe plate and microwave 3 minutes, uncovered, on high, to begin defrosting.

Meanwhile heat oil in a 12" nonstick skillet over medium heat. Peel and coarsely chop the onion, adding it to the skillet as you chop.

Add the meat (fresh or partially defrosted) to the skillet and raise the heat to high. Cook, turning and breaking up the meat occasionally. WHile it cooks, add the garlic, ginger, curry powder, cumin, paprika, turmeric, and salt, stirring well to coat. Stir in the carrots and chutney.

Drain the artichoke hearts and drain and rinse the chickpeas, and add both to the skillet. Reduce the heat to medium-high and continue to cook until the meat is crumbled and brown, about 8 minutes.

Meanwhile, wrap the pita bread rounds in aluminum foil and place in the toaster oven or oven until warmed through, 6 to 8 minutes. Combine the cornstarch and water in a small container with a lid. Shake well until the lumps disappear, then set aside.

When the meat is cooked through, reduce the heat to medium and gently stir in the yogurt. Shake the cornstarch mixture again and drizzle it evenly over the stew. Stir gently but thoroughly, then simmer until the yogurt is heated through and the sauce is thick, 2 to 3 minutes more.

To serve, cut the pitas in half, place each in an individual serving bowl, and open to form a pocket. Ladle 1 1/2 cups stew into each pocket and serve.

From Betsy Burtis <ebburtis@ix.netcom.com>





                                    - - - - - - - - - - - - - - - - - - -

NOTES : 9 WW points

Here's another recipe from Desperation Dinners! I made this with the ground lamb indicated, and the flavor was wonderful, but there was a lot of grease. If you are watching your fat intake, definitely go with the 95% lean ground beef (which the recipe also suggested). When I saw the fat content for the lamb, I almost could hear my arteries hardening - but my grocery store didn't have lean ground lamb.



* Exported from MasterCook *

                         Dillicious Lemon Chicken

Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : Chicken                         Eat-LF Mailing List


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1               cups  Lowfat Sour Cream
  1               Tbsp  Minced Fresh Dill Weed -- Or
                        (1 Tsp Dried Dill)
  1                Tsp  Lemon Pepper -- Or
                        (Regular Pepper)
  1                Tsp  Lemon Zest
  4                     Skinless Boneless Chicken Breasts

An easy, flavorful low-fat dish from The Looney Spoons Low Fat Cookbook.

Preheat oven to 425F.

Combine sour cream, dill, lemon pepper, and lemon zest in a small bowl. Spray a medium casserole dish with nonstick cooking spray.

Spread 1/4 of the lemon dill sauce over the bottom of pan. Arrange chicken breasts on top of sauce in a single layer. Pour remaining sauce over chicken. Spread evenly. Bake uncovered for 30-35 minutes, until chicken is tender and no longer pink.

Yield: 4 servings




                                    - - - - - - - - - - - - - - - - - - -



* Exported from MasterCook *

                              Four Corn Pie

Recipe By     :
Serving Size  : 12    Preparation Time :0:00
Categories    : Eat-LF Mailing List             Mexican & Southwestern
                Pies, Crusts & Pastry           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2                     canned corn -- drained
                        -- (15-oz cans)
  1          small can  creamed corn
  1                can  white hominy, canned -- drained
  1                     Old El Paso chopped green chiles -- small can
                        -- (4.5-oz can)
  1                cup  Egg beaters(r) 99% egg substitute -- 1 carton
                        -- or 4 eggs scrambled

Mix all ingredients, bake at 350 for 1 hour. I've added cheese and/or tomatoes to it and it's great! An easy crowd-pleaser. And the hominy is always a good topic of conversation.

Sallie

Source:
  "Sallie Chase Johnson"

From "Jane" <janestarr@home.com>



                                    - - - - - - - - - - - - - - - - - - -

NOTES : To calculate nutrition I assumed the can sizes and brands listed. I didn't have a can of white hominy or creamed corn on hand to check their net weight. The program assumes a can is 1 cup hominy and 1/2 cup creamed corn; this seemed reasonable to me.

Here's a recipe that I had at my friend Sallie's house when visiting DC over Memorial Weekend. It fast, easy and yummy. You can use almost any size cans of corn, according to Sallie.



* Exported from MasterCook *

                      Fresh Corn Salsa With Chipotle

Recipe By     :Jeanne Jones Cook It Light (column) 2001
Serving Size  : 8     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Salsa
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        Dressing:
     1/4           cup  fresh lime juice
  1         tablespoon  canola oil
     1/2      teaspoon  salt
  2        tablespoons  water
  2          teaspoons  sugar
  2          teaspoons  chili powder
     1/4      teaspoon  freshly ground black pepper
     1/4      teaspoon  ground red chipotle pepper -- see notes
  2                     garlic cloves -- pressed or minced
  2        tablespoons  finely chopped fresh cilantro
                        Salsa:
  6               ears  fresh sweet corn -- see directions
  1                     roasted red bell peppers -- peeled and diced
  1              large  tomato -- diced
  1                     jalapeno pepper (seeds removed) -- finely chopped
  6                     scallions (white only) -- finely chopped
                        -- (1/2 cup)

Cook the corn; cut kernels from the cob (4 cups kernels)

To make the dressing, combine the lime juice, oil and salt in a small bowl and stir until the salt is completely dissolved. Add the water, sugar, chili powder, pepper and chipotle pepper and allow to stand for 5 minutes. Stir in the garlic and cilantro and set aside.

In a large bowl, combine the corn, red pepper, tomato, jalapeno and scallions and mix well. Add the dressing and again mix well. Refrigerate for several hours or overnight before serving. Just before serving, toss again.

Each 1/2-cup serving contains approximately: 102 calories; 3 gm fat; 0 mg cholesterol; 155 mg sodium; 20 gm carbohydrates; 3 gm protein; 3 gm fiber.

S(Internet Address):
  "http://www.buffalonews.com/editorial/20010530/1029584.asp"
Yield:
  "4 cups"

From PatH <kitpath@earthlink.net>




                                    - - - - - - - - - - - - - - - - - - -

NOTES : This recipe is a perfect way to enjoy fresh summer corn when it's at its best. The chipotle pepper adds a smoky flavor to the salsa. Dried chipotle is bottled in ground or in granules.



* Exported from MasterCook *

                          Frozen Fruit Salad #2

Recipe By     :
Serving Size  : 8     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Fruit
                Salads                          Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2           cups  Seedless Red Grapes -- Halved
  1 1/2           cups  Sliced Banana -- Ripe
                        -- (3 Med)
  1 1/2           cups  Grapefruit Sections
                        -- (2 Lg)
  1 1/2           cups  Fresh Pineapple -- Cubed
  1 1/2           cups  Unsweetened Pineapple Juice
     1/4          cups  Water
     1/3          cups  Frozen Orange Juice Concentrate -- Thawed, Undiluted

Combine all ingredients in a large bowl. Pour into a 13- x 9- x 2-inch baking dish. Cover and freeze 8 hours or until firm. Let stand at room temperature 1 hour before serving or until slightly thawed.

Serving size: 1 (4-1/2- x 3-1/4-inch) piece

Per Serving (excluding unknown items): 132 Calories; trace Fat (3.1% calories from fat); 1g Protein; 33g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 2mg Sodium.

Exchanges: 2 Fruit.

WW Points 2.5

From Reggie Dwork <reggie@jeff-and-reggie.com>




                                    - - - - - - - - - - - - - - - - - - -



* Exported from MasterCook *

                            Fruity Rice Salad

Recipe By     :VEGETARIAN COOKING by Linda Fraser
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Salads
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  mixed brown and wild rice
  1                     yellow bell pepper -- seeded and diced
  1              bunch  scallions -- chopped
  3                     celery ribs -- chopped
  1              large  beefsteak tomato -- chopped
  2                     green-skinned eating apples -- chopped
  6             ounces  chopped dried soft apricots
  4             ounces  raisins
                        DRESSING:
  2        tablespoons  apple juice
  2        tablespoons  dry sherry
  2        tablespoons  light soy sauce
  1               dash  Tabasco sauce
  2        tablespoons  chopped fresh parsley
  1         tablespoon  chopped fresh rosemary
                        salt and black pepper -- to taste

1. Cook the rice in a large saucepan of lightly salted boiling water for about 30 minutes or according to the directions if using a mix. Cook until tender, do not overcook. Rinse the rice under cold running water to cool quickly; drain thoroughly.

2. Place the pepper, scallions, celery, tomato, apples, apricots, raisins and cooked rice in serving bowl and mix well.

3. In a small bowl, mix together the ingredients for the dressing with a pinch each of salt and pepper. Taste and adjust seasoning.

4. Pour dressing over rice and toss. Serve at room temperature at once OR chill for later.

VARIATION: Substitute dried soft apples for fresh.

From PatH <kitpath@earthlink.net>




                                    - - - - - - - - - - - - - - - - - - -

NOTES : Appetizing and colorful rice salad combining many different flavors. Ideal for a packed lunch or picnic.

the dressing looks like a good one for things like spinach and onion salad with nuts and beans. etc.   lowfat picnic idea or a portable lunch idea




* Exported from MasterCook *

                        Fusilli Salad With Lentils

Recipe By     :NOODLES: Cornealia Schinharl
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Salads
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2           cup  dried lentils
                        salt
  8             ounces  fusilli
  1              bunch  green onions
  4                     young carrots
  1                     red bell pepper
  1              bunch  chives
  1         tablespoon  red wine vinegar
  2        tablespoons  balsamic vinegar
                        salt and black pepper
     1/2      teaspoon  hot paprika
  4        tablespoons  olive oil
  4          teaspoons  creme fraiche (or sour cream) -- optional garnish

1. Cover lentils with plenty of water, bring to a boil, cover and cook over medium heat 25 to 35 minutes or until tender but not mushy.

2. For fusilli, bring plenty of water to boil. Add salt and fusilli and cook until tender but still firm. Rinse with cold water and drain.

3. Clean green onions, wash and chop finely. Peel carrots and julienne. Clean bell pepper and cut into thin strips. Cut chives into 1/8inch pieces leaving a few chives long for garnish.

4. Mix vinegars with salt, pepper and paprika. Whisk in oil. Drain lentils and mix with fusilli, vegetables and dressing. Season and spoon onto plates. Serve garnish with share of creme fraiche.

ERROR: book claims, with creme fraiche, 351 cals, 10g fat per serving. The analysis below excludes the creme fraiche; treats it as optional and still the analysis do not agree.

Copyright:
  "Barrons 0764112783"

From PatHanneman <kitpath@earthlink.net>




                                    - - - - - - - - - - - - - - - - - - -



* Exported from MasterCook *

                           Gazpacho Pasta Salad

Recipe By     :
Serving Size  : 8     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Salads
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                lb.  penne pasta -- ridged is best (or
                        ziti)
  1                cup  frozen corn kernels
  1                can  kidney beans -- rinsed well, or
                        black beans
  1                cup  cucumber -- *diced with skin on
                        or  "burpless"
  3                     scallions -- sliced (3 to 6)
  1              large  yellow bell pepper -- diced or  orange
                        pepper
                        Dressing:
  14 1/2        ounces  diced tomatoes -- 1 can with juices
  2        tablespoons  extra virgin olive oil
  1         tablespoon  chili powder
     1/2    tablespoon  oregano -- or basil or fresh
                        snipped chives
  1         tablespoon  dried parsley -- or fresh chopped to
                        taste
  1              pinch  fresh ground pepper
     1/2      teaspoon  garlic powder -- (to 1 tsp)

* Cucumber should be English or Burpless Cucumber

Prepare pasta al dente, adding frozen corn during last 4-5 minutes of boiling. Drain. Meanwhile, chop veggies. Place tomatoes in salad or pasta bowl, add olive oil, herbs, garlic and black pepper. Mix well, add beans and stir. Toss in scallions and drained pasta/corn. Add chopped cukes and peppers, mix well. Adjust for pepper or more herbs, refrigerate overnight. Stir well and check for seasonings before serving.

From hdeacey1@sympatico.ca




                                    - - - - - - - - - - - - - - - - - - -



* Exported from MasterCook *

                  Gratin Of Young Artichokes And Olives

Recipe By     :The Mediterranean Vegan Kitchen, Donna Klein
Serving Size  : 4     Preparation Time :0:00
Categories    : Casseroles                      Eat-LF Mailing List
                Vegan                           Vegetables
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3        tablespoons  fresh lemon juice
  12             small  artichokes -- (egg-size)
                        -- or 6 medium globe artichokes
                        -- (about 6 ounces each)
  1                cup  soft plain white bread crumbs
  4        tablespoons  olive oil
  3             medium  onions -- thinly sliced
                        -- (about 6 ounces each)
  2              large  garlic clove -- finely chopped
     1/4           cup  Nicoise olives -- pitted and chopped
                        -- or other good-quality black olives
     1/4           cup  finely chopped fresh flat-leaf parsley
                        Salt and freshly ground black pepper -- to taste
  1                cup  low-sodium canned vegetable broth -- reduced over high
                        -- heat to 1/3 cup

Preheat oven to 350 degrees F. Fill a medium bowl with water and add the lemon juice. Set aside. With a sharp, serrated knife, cut about 1/2 inch off the medium ones. Pull off and discard the tough, green outer leaves to expose the pale green hearts. Trim the dark stem end of each artichoke. Quarter the small artichoke hearts, or cut the medium hearts lengthwise into 8 wedges. With a small spoon or your fingers, scrape out any prickly inner leaves. As you work, drop the artichokes into the lemon water to prevent browning.

Spread the bread crumbs in a single layer on a light-colored baking sheet (a dark surface tends to overbrown them). Toast in the oven until lightly browned, stirring once or twice, 3 to 5 minutes. Set aside. Set oven temperature to 425 degrees F.

In a large nonstick skillet, heat 2 tablespoons of the oil over medium heat. Add the onions and cook, stirring often, for 3 minutes. Add the garlic and cook, stirring constantly, 2 minutes. Add the toasted bread crumbs and stir well to combine. Remove the skillet from the heat and add the olives, parsley, salt, and pepper, stirring well to combine. Set aside.

Brush a shallow 12 X 8-inch baking dish with half the remaining oil. Drain the artichokes and pat dry with paper towels. Arrange one-third of the onion mixture in the prepared dish. Spread half the drained artichokes over the onion mixture. Repeat, ending with the remaining third of the onion mixture. Pour the broth carefully around the edges of the dish. Season the top lightly with salt and pepper, then drizzle with the remaining 1 tablespoon oil.

Cover the baking dish tightly with foil and bake for 20 minutes. Reduce the oven temperature to 350 degrees F. Cook until artichokes are almost cooked through and tender, about 10 minutes for the small, 15 to 20 minutes for the medium. Uncover the dish and bake for 10 minutes, or until the artichokes are tender when pierced with the tip of a sharp knife and the top is browned. (If the mixture appears too dry, add more broth as necessary around the edges of the dish.) Let cool slightly. Serve warm.

Yield: Makes 4 servings

From "Ellen C." <ellencr@mindspring.com>




                                    - - - - - - - - - - - - - - - - - - -



* Exported from MasterCook *

                          Greek-style Tofu Salad

Recipe By     :Vegetarian Times Magazine, July 1995, page 34
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Mediterranean
                Salads                          Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2        tablespoons  olive oil
     1/4           cup  red wine vinegar
  1           teaspoon  kosher salt or regular salt
     1/2      teaspoon  black pepper
  1         tablespoon  sliced fresh basil leaves
     1/2      teaspoon  dried oregano
  1              pound  extra-firm water-packed tofu -- drained
                        -- and cut into 1/2-inch cubes
  1              ounce  lowfat feta cheese -- crumbled
  1              large  cucumber -- peeled and sliced
                        -- OR 2 medium
  1              small  red onion -- thinly sliced
  4             ounces  canned pitted black olives -- drained

MAKES 6 SERVINGS.  LACTO

In a large bowl, combine oil, vinegar, salt, pepper, basil and oregano; whip with fork until slightly thick. Add tofu cubes and marinate 1 hour, stirring occasionally.

Add all remaining ingredients, toss lightly and serve. Makes 6 servings.

PER SERVING: 136 CALORIES; 7 G PROTEIN; 10 G FAT; 10 G CARBOHYDRATE; 4 MG CHOLESTEROL; 600 MG SODIUM; 2 G FIBER

From Kathleen <schuller@ix.netcom.com>





                                    - - - - - - - - - - - - - - - - - - -

NOTES : This salad is wonderful! I didn't expect it to be great, so now I'm wondering why I even decided to try it. The tofu is uncooked and I thought I would not like that, but the marinade makes the tofu very flavorful. We will definitely make this again. I skipped the oil and used a total of 6 tablespoons of seasoned red wine vinegar. I used fat-free feta and reduced fat White Wave tofu. It is very quick to put together. Kathleen



* Exported from MasterCook *

                         Green Tea Powder On Fish

Recipe By     :Mark Bittman
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Information, Tips, Misc.


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        *****

Green tea powder, salt enhance fish
MIX ADDS SUBTLE, SMOKY FLAVOR
BY MARK BITTMAN
New York Times

Green tea, which has moved well into the mainstream as a drink lately, has another, more potent use: in cooking. A sprinkling of the finely powdered green leaves, dusted over simple broiled fish as if it were freshly ground black pepper, adds a subtle, smoky flavor that instantly changes the nature of the dish. For a surprising accent, mix a little salt with the green tea, as the Japanese sometimes do.

Both green and black tea come from the same bush, Camellia senensis, but black leaves are fermented and the green are simply dried. The flavors of all teas vary widely, and although black teas are stronger, green have more herbal overtones, making them suitable for use with food.

Green tea powder, meant to be used as a condiment, can be found in Japanese specialty shops, but it is relatively expensive and not really essential. When I ran out, I tried grinding my own from some plain green tea bought at my local Asian market. If there were differences they were lost on me.

The clear taste of the powder is ephemeral, but it seems to have the ability to cut through stronger flavors, especially when teamed with lime or lemon juice. It's good sprinkled on broiled chicken or Cornish hen, for example, but I like it best on full-flavored fish, including halibut, swordfish, red snapper, bluefish and mackerel.

With white-flesh fish, the tea tastes best teamed with butter and lemon; fish with dark flesh is complemented by sesame oil and lime -- though none of this is dogma.

I cook both types of fish under the broiler, as close to the heat source as possible. The salt, tea and citrus are added just before serving to keep their flavors as bright as possible.

You can use an electric coffee grinder or a spice grinder to turn the leaves into powder, but clean them thoroughly before processing the tea. Either wipe the grinder well, first with a barely damp paper towel and then with a dry one, or grind a couple of tablespoons of rice to a powder, empty them out and wipe the grinder with a paper towel.

You can repeat the process after you grind the tea, although its flavor is so mild that you probably won't notice the next time you grind coffee or spices.

Published Wednesday, June 6, 2001, in the San Jose Mercury News

(c) 2000 The Mercury News. Copied with permission.

From Reggie Dwork <reggie@jeff-and-reggie.com>


                                    - - - - - - - - - - - - - - - - - - -



* Exported from MasterCook *

                     Greens With Balsamic Vinaigrette

Recipe By     :Light & Tasty (Taste of Home's) Magazine June/July 2001
Serving Size  : 5     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Salad Dressings
                Salads                          Vegan
                Vegetables                      Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1         tablespoon  Dijon mustard
  1 1/4            cup  water
  2        tablespoons  olive oil
                        or canola oil
     1/4           cup  balsamic vinegar
  1         tablespoon  minced fresh basil
  1 1/2       teaspoon  pepper
                        Salad greens and vegetables of your
                        choice

In a jar with a tight-fitting lid, combine the first six ingredients; shake well. Serve over salad.

Yield: 2/3 cup vinaigrette.

 (2 Points)

S(Scanned & MC formatted):
  "hd1940@yahoo.com"
Yield:
  "2/3 "







                                    - - - - - - - - - - - - - - - - - - -

NOTES : Nutritional Analysis: One serving (2 tablespoons vinaigrette) equals 53 calories, 6 g fat (1 g saturated fat), O cholesterol, 77 mg sodium, 1 g carbohydrate, trace fiber, trace protein.

Diabetic Exchange: 1 fat.


Using MC Nutritional Analysis and the above Analysis the Point value is 2.



* Exported from MasterCook *

                               Guaccabonzo

Recipe By     :Garden Cuisine, Paul Wenner, p325
Serving Size  : 1     Preparation Time :0:00
Categories    : Appetizers                      Dips
                Eat-LF Mailing List             Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  cooked garbanzo beans -- drained
  1              clove  garlic
  4                     green onions -- finely sliced
     1/2                tomato -- diced
     1/2                avocado
  1 1/2      teaspoons  lemon juice
  2          teaspoons  chili peppers -- finely chopped
     1/4      teaspoon  salt
                        leaf lettuce -- for serving

Pretty catchy name, don't you think? Try this delicious, reduced-fat version of guacamole with baked tortilla chips or as a topping on burritos or tostados.

Makes 2 cups.

Place the drained garbanzo beans and garlic in a food processor and process until smooth. Add the green onions, tomato, avocado, lemon juice, chili peppers, and salt. lend in short bursts until chunky. Serve on a bed of fresh leaf lettuce. Pass the chips, please!

From "Ellen C." <ellencr@mindspring.com>




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* Exported from MasterCook *

                                 Harissa

Recipe By     :JOSLIN DIABETES HEALTHY CARBOHYDRATE COOKBOOK
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Sauces & Gravies
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2              small  dried red chile peppers
  4             cloves  garlic -- peeled and quartered
  2          teaspoons  caraway seed
  1           teaspoon  cumin seed
  1           teaspoon  coriander seed
     1/2      teaspoon  salt -- optional
  7        tablespoons  olive oil -- plus
  1           teaspoon  olive oil -- divided use

In a small saucepan, bring the chiles and garlic to a boil in water to cover. Remove from the heat and let stand for 1 hour. Meanwhile, using a spice mill or a mortar and pestle, grind the spices. Set aside.

Remove the chiles and garlic, reserving the cooking liquid. Pat dry with paper towels and finely chop. Using the spice mill or mortar and pestle, grind or mass together the spices, chiles and garlic until they form a thick paste. Stir in 7 tablespoons olive oil and 3 tablespoons of the reserved cooking liquid.

Store in the refrigerator in a covered glass jar, covering the top of the paste with the remaining 1 tsp olive oil. Use within 3 months, replacing the top layer of olive oil after every use.

NUTRITION; Joslin choices: Free. Serving size is 1/4-tsp or less.

(C) 2001 Bonnie Sanders Polin and Frances Towner Giedt; Fireside 0684864517

Source:
  "Harbor Island: Dinner at Sunset"

From PatH <kitpath@earthlink.net>




                                    - - - - - - - - - - - - - - - - - - -

NOTES : Great to have on hand to season couscous, polenta, salads, soups, or stir into nonfat yogurt and spoon over steamed vegetables. It's a paste.



* Exported from MasterCook *

                       Hearty Lentil And Pasta Soup

Recipe By     :PRESSURE COOKING FOR EVERYONE by Rodgers and Ward
Serving Size  : 12    Preparation Time :0:00
Categories    : Eat-LF Mailing List             Soups & Stews
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2        tablespoons  olive oil
  4             ounces  pancetta -- coarsely chopped
  1              large  onion -- chopped
  4             medium  celery ribs -- 1/2-inch dice
  5             medium  carrots -- 1/2-inch dice
  3             cloves  garlic -- chopped
     1/2      teaspoon  dried thyme
     1/2      teaspoon  dried oregano
  1                     bay leaf
  1              pound  dried lentils -- rinsed
  15            ounces  canned tomatoes in juice -- drained
                        puree the tomatoes in a blender
  5               cups  water
  2               cups  low sodium beef broth
  1           teaspoon  salt -- plus more to taste
     1/4      teaspoon  ground black pepper -- plus more to taste
  8             ounces  small pasta
                        such as 1.5-cups ditalini
                        freshly grated parmesan cheese -- for serving

1. In a 5 to 7 quart pressure cooker, heat the oil over medium heat. Add the pancetta or bacon and cook, turning occasionally, until crisp, about 5 minutes. Using a slotted spoon, transfer the meat to paper towels and set aside.

2. Pour out all but 2 tbs of the fat in the pot. Add onion, celery, carrots, garlic and cook stirring occasionally, just until the vegetables begin to soften, about 3 minutes. Stir in the thyme, oregano and bay leaf.

3. Inspect the lentils and remove stones. Add the lentils to the pot and stir well. Stir in the tomatoes, then the water and stock. Season with 1 tsp salt and 1/4 tsp pepper.

4. Lock the lid in place. Bring to high pressure over high heat. Adjust the heat to maintain pressure. Cook for 8 minutes. Remove from the heat and quick-release the pressure. Open lid, tilting it away from you to block any escaping steam.

5. Check the lentils for doneness; they should be barely tender. If necessary, simmer, uncovered until tender. Season the lentils with additional salt and pepper. Stir in the pancetta.

6. Meanwhile, in a large pot of lightly salted water over high heat, cook the pasta until barely tender, about 10 minutes. Drain well.

7. To serve spoon the pasta into bowls and top with the soup. Serve immediately with the cheese passed on the side.

TIP - Leftover soup will thicken upon standing; thin with additional stock or water.

IDEA - Freeze serving portions of the soup after step 5. Do not thaw. Gently reheat, breaking up the block of soup as it heats, and adding water as needed. Meanwhile cook the pasta for serving. Alternative: freeze extra pasta in an airtight pouch. Boil or microwave to thaw-reheat.

Copyright:
  "2000 Rick Rodgers and Arlene Ward"

From PatH <kitpath@earthlink.net>




                                    - - - - - - - - - - - - - - - - - - -

NOTES : Pasta e fagioli - pasta and beans -- is a thick, stand-your-spoon-up-in-the-pot dish. Arlene makes her version with lentils. There is no need to presoak lentils.



* Exported from MasterCook *

                      Herbed Couscous And Vegetables

Recipe By     :
Serving Size  : 4     Preparation Time :0:25
Categories    : Eat-LF Mailing List             Pasta
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1               cups  Sliced Fresh Mushrooms
  1               cups  Water
  1                Med  Tomato -- Chopped
  1               Dash  Pepper
  1               Tbsp  Margarine -- Or
                        Butter
  1               Tbsp  Snipped Fresh Parsley
     1/4           Tsp  Salt
                        Fresh Parsley Sprigs -- Optional
  1 1/2            Tsp  Snipped Fresh Basil
     2/3          cups  Couscous
                        (Quick Cooking Type)
  1 1/2            Tsp  Snipped Fresh Oregano

Middle Eastern

Quick-cooking couscous makes a more interesting alternative to rice and pasta side dishes. Here it teams up with fresh mushrooms and tomatoes. For the most flavor, use fresh herbs.

In a medium saucepan cook mushrooms in hot margarine or butter until tender.

Carefully add water to saucepan. Stir in snipped parsley, basil, oregano, salt, and pepper. Bring to a boil. Stir in couscous. Remove from heat.

Cover and let stand about 5 minutes or until liquid has been absorbed. Stir in tomato. If desired, garnish with fresh parsley sprigs.

Calories: 153
Fat: 3.0 gm
Carbohydrates: 26.0 gm
Protein: 5.0 gm
Sodium: 175.0

From Reggie Dwork <reggie@jeff-and-reggie.com>




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* Exported from MasterCook *

                          Honey Rhubarb Muffins

Recipe By     :Veggie Life Magazine, March 1998, page 63
Serving Size  : 12    Preparation Time :0:00
Categories    : Breads: Quick & Muffins         Eat-LF Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  oats
     3/4           cup  unbleached white flour
  1                cup  diced rhubarb
  1         tablespoon  baking powder
     1/2      teaspoon  salt
     1/2           cup  honey
     1/2           cup  skim milk
  1              large  egg
  1         tablespoon  grated ginger root
  1         tablespoon  canola oil
                        Paper liners or cooking spray

Makes 12 muffins. Lacto/Ovo

A golden topped, sweet-tart treat for breakfast or afternoon tea.

1. Preheat oven to 375F. Line 12 muffin cups with paper liners or lightly brush or spray with oil.

2. In a mixing bowl, combine oats, flour, rhubarb, baking powder, and salt. In another bowl, stir together honey, milk, egg, ginger, and oil.

3. Make a well in the dry ingredients and pour the milk mixture into it. Stir just until dry ingredients are moistened. Divide batter among prepared muffin cups and bake 15 to 20 minutes, or until tops are golden and spring back when touched.

Nutrition Analysis per Serving: Calories : 116, Sodium (mg): 223, Carbohydrate(g): 23, Protein (g): 3, Fat (g): 2, Fiber (g): 2, Cholesterol(mg): 18

From Kathleen <schuller@ix.netcom.com>





                                    - - - - - - - - - - - - - - - - - - -

NOTES : These are very good. My husband is begging me to make more of them, but we are out of rhubarb. I put a few chopped nuts on the top of each muffin and used 1/4 cup Egg Beaters instead of the egg.



* Exported from MasterCook *

                       Indonesian Cauliflower Soup

Recipe By     :ASIAN VEGETARIAN FEAST by Ken Hom
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Sweet Potatoes & Yams
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              pound  cauliflower
  1         tablespoon  peanut oil
  1         tablespoon  finely chopped garlic
  1              small  onion -- finely chopped
  1 1/2      teaspoons  salt -- divided use
     1/4      teaspoon  black pepper
  1           teaspoon  ground coriander seed
  2          teaspoons  ground cumin
  1              quart  stock
     1/4         pound  egg noodles
  1         tablespoon  finely chopped cilantro for garnish

Cut the cauliflower into florets about 1 to 1 1/2 inches wide.

Heat a wok or large frying pan and add the oil. Put in the garlic, onion, 1/2 tsp salt, pepper, coriander and cumin and stir fry for 2 minutes. Add the stock and cauliflower and simmer the mixture for 20 minutes or until the cauliflower is cooked.

Add the noodles to the simmering soup and cook for 8 to 10 minutes for dried noodles or 4 to 5 minutes for fresh noodles.

Add remaining salt and give the soup a good stir. Transfer to a soup tureen and serve at once garnished with green cilantro.

Serving Ideas : with fresh bread (toasted perhaps) and a green salad

From PatH <kitpath@earthlink.net>




                                    - - - - - - - - - - - - - - - - - - -

NOTES : Cauliflower is a delicately flavored vegetable with a firm texture. In a soup such as this, it retains its pleasing characteristics while combining well with the distinctive flavors of coriander and cumin. The egg noodles add substance to the dish. In it's original Indonesian version, the soup is usually made with beef stock, but I prefer a lighter stock. -kh



* Exported from MasterCook *

                          Italian Green Beans #2

Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Vegetables
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                 Lb  Fresh Green Beans -- Trimmed
  3                Pkg  Nonfat Chicken Bouillon
  2               cups  Hot Water -- To 3 C
     1/2          cups  Grated Parmesan Cheese
                        Freshly Ground Pepper

Fresh green beans microwaved in chicken broth and sprinkled with Parmesan cheese. So simple, yet so delicious!

Place green beans in a microwave-safe casserole dish. Dissolve bouillon in 2 cups of hot water. Pour over beans. Add enough additional water so that the beans are not quite covered by the liquid.

Cover the casserole and microwave on high until beans are just tender, about 5 - 7 minutes, depending on the microwave and dish.

Drain and discard liquid. Sprinkle hot green beans with Parmesan cheese and freshly ground pepper. Toss gently.

Serve immediately while hot or may be served at room temperature.

Yield: 4 - 6 servings.




                                    - - - - - - - - - - - - - - - - - - -



* Exported from MasterCook *

                       Janice's Pickled Basil Beans

Recipe By     :
Serving Size  : 1     Preparation Time :0:00
Categories    : Canning, Preserves, Pickles     Eat-LF Mailing List
                Vegan                           Vegetables
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3             pounds  fresh picked green snap beans -- rinsed (3 to 4)
                        -- 8 pint or 4 quart canning jars -- washed with hot
                        -- soapy water and rinsed
                        -- or run through the dishwasher
  5               cups  mild white vinegar
  5               cups  water -- (not softened water)
  1         tablespoon  sugar
     1/4           cup  pickling salt
                        For each jar:
  4                     peppercorns
  2                     garlic cloves -- peeled
  4              large  basil leaves -- (4 to 6)

Trim the ends of the beans. Bring to a boil the vinegar, water, sugar and salt.
In the bottom of each jar put the peppercorns, garlic cloves and basil leaves, then pack them with beans, leaving 1/2" head space. Fill the jars with the hot brine, leaving 1/2". Wipe the jar rims and seal. Process 15 minutes in a boiling bath (20 minutes for quarts). Wait about 4 weeks before opening to let the flavors blend and deepen.

From "Jennifer Roethe Kersten" <jkersten@ticon.net>


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* Exported from MasterCook *

                           Just Dew It Smoothie

Recipe By     :Mary and Sara Corpening
Serving Size  : 1     Preparation Time :0:00
Categories    : Beverages                       Eat-LF Mailing List
                Fruit                           Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                     honeydew melon -- cut into 1" pieces
     1/3           cup  lemon-lime soda
  1              pinch  salt (brings out sweet)
                        fresh lime juice with pulp of 1 lime
  1            handful  ice
  1             sprigs  mint

In a blender, combine the melon (to fit), soda, salt, lime juice and ice until smooth. Pour into glasses and garnish with mint.

Optional: add a little mint to the blender for added flavor.

Tip: Use a fork to extract more juice from the lime as you squeeze it.

Source:
  "Smoothies: 50 Recipes for High-Energy Refreshment"

From PatH <kitpath@earthlink.net>




                                    - - - - - - - - - - - - - - - - - - -

NOTES : For the freshest flavor, do not make more than 24 ounces at a time



* Exported from MasterCook *

                         La Victoria Chicken Mole

Recipe By     :La Victoria
Serving Size  : 8     Preparation Time :0:00
Categories    : Chicken                         Eat-LF Mailing List
                Mexican & Southwestern

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1         Tablespoon  vegetable oil -- (1 to 2)
  4             pounds  skinless boneless chicken thighs -- or turkey
  1                cup  chopped onion
  1              clove  garlic -- finely chopped
  10 1/2          Cups  Salsa
                        such as La Victoria Thick 'N Chunky Salsa
  1                cup  chicken broth
  3        tablespoons  chili powder
  2        tablespoons  creamy peanut butter -- (2 to 3)
  2        tablespoons  baking cocoa powder

Heat oil in large skillet over medium-high heat. Add chicken; cook, turning frequently, for 4 to 6 minutes or until meat is browned on all sides. Remove chicken from skillet. Add onion and garlic to skillet; cook, stirring constantly, for 2 to 3 minutes or until onion is tender.

Stir in salsa, broth, chili powder, peanut butter and cocoa. Bring to boil. Reduce heat to medium-low. Place chicken in sauce; cook, uncovered, for 20 to 25 minutes or until chicken is no longer pink near the bone.

Serve over steamed white rice.


Source:
  "http://www.lavictoria.com/recipe/recipe.htm"

From PatHanneman <kitpath@earthlink.net>




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* Exported from MasterCook *

                      Lake Austin Spa's Tamale Soup

Recipe By     :Lake Austin Spa Resort, Austin, TX - Chef Terry Conlan
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Soups & Stews
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        Soup:
     1/4           cup  celery -- diced
     1/4           cup  carrot -- diced
  1                cup  onion -- diced
                        Olive oil flavored pan spray
  1           teaspoon  dried oregano
  1           teaspoon  ground cumin
  2             cloves  garlic -- minced
  4               cups  chicken stock
  1                cup  diced tomato with juice
     1/2           cup  tomato puree
     1/2           cup  zucchini -- diced
     1/4           cup  corn kernels
  1                cup  garbanzo beans
  1           teaspoon  adobo paste from canned chipotle peppers
                        Tamales (See recipe)

Prepare tamales. They need to be steamed for 90 minutes.

While tamales steam, prepare soup. Gently sweat the celery, carrot and onion using the pan spray until the onion has softened, keeping a lid on the pot except when stirring. Add oregano, cumin and garlic. Sweat for a few more minutes. Add the stock and simmer 30 minutes.

Add tomato products, zucchini, corn, garbanzo beans and adobo paste. Simmer 10 minutes.

Unwrap the tamales, place 2 each in 6 large bottom soup bowls. Ladle soup over tamales. Garnish, if desired, with chopped cilantro, crumbled Queso Ranchero, and a squeeze of lime.


Source:
  "6/01 Food TV: Best of... Spa Destinations"
Copyright:
  "http://www.lakeaustin.com/cooking.htm"

From PatH <kitpath@earthlink.net>




                                    - - - - - - - - - - - - - - - - - - -

NOTES : A collection of Terry Conlan's recipes can be found in his cookbook Lean Star Cuisine.



* Exported from MasterCook *

                        Lake Austin Spa's Tamales

Recipe By     :Lake Austin Spa Resort, Austin, TX - Chef Terry Conlan
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Mexican & Southwestern
                Turkey

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cups  masa harina de maiz
     1/2      teaspoon  salt
  1 1/4           cups  warm chicken stock
  4        tablespoons  light butter -- whipped
  6             ounces  cooked turkey breast -- shredded
     1/4           cup  red or green salsa

Combine masa, salt and stock. In a large mixing bowl, whip softened light butter until fluffy, then incorporate into masa. Spread a 2 1/2 by 4-inch rectangle of masa mixture onto an 8 by 10 inch aluminum foil rectangle. Combine the chicken and salsa, then place 2 tablespoons lengthwise on the masa. Gently fold over the foil lengthwise. Crimp the masa together. Roll up and close first the long side and finally the ends to form a pocket. Steam, covered with toweling for 1 1/2 hours. Yield: 12 tamales

Source:
  "6/01 Food TV: Best of... Spa Destinations"
Yield:
  "12 pieces"

From PatH <kitpath@earthlink.net>




                                    - - - - - - - - - - - - - - - - - - -

NOTES : As demonstrated on TV - whip the light butter. Use hands to make the dough.



* Exported from MasterCook *

                             Latin Corn Soup

Recipe By     :Zorba Paster, MD
Serving Size  : 8     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Soups & Stews
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        SOUP:
  2               Tbsp  Canola margarine
  1              large  Yellow onion -- diced
  5                     Tomatillos -- husked and quartered
  2             Cloves  Garlic -- chopped
  3           packages  Frozen corn kernels -- thawed
                        -- 10 oz packages
  4               cups  Chicken stock or canned low-fat chicken
                        broth
  1                Cup  Frozen peas -- thawed
  5             Sprigs  Parsley
                        ADDITIONS:
  4             ounces  canned Mild green chiles -- diced
     1/2           Cup  Frozen chopped spinach
  1               Tbsp  Sugar
                        GARNISHES:
  24                    low-fat baked tortilla chips
  8               Tbsp  Nonfat plain yogurt
                        Parsley for garnish
                        Salt & white pepper

In large heavy pot, melt margarine over medium-high heat. Add onion, tomatillos and garlic; saute about 5 minutes or until onions are translucent. Mix in 3 cups corn, 3 cups chicken stock, peas and parsley.

In blender, puree mixture in batches. Return puree to pot, and simmer. Add chilies, spinach, sugar, remaining corn and stock. Continue to simmer, about 15 minutes more. Salt and pepper to taste. Garnish each serving with 3 tortilla chips, 1 Tbsp yogurt and chopped parsley.


Source:
  "Wisconsin Public Radio"

From PatHanneman <kitpath@earthlink.net>




                                    - - - - - - - - - - - - - - - - - - -

NOTES : Recipes from a book called Heart-Healthy Low-fat, Guilt-free and Tasty Recipes from the Kitchen of Zorba Paster. Paster is author of "the longevity code." See http://www.wpr.org/zorba/recipe.html



* Exported from MasterCook *

                          Lemon Basil Chicken #2

Recipe By     :Patricia Mack's 15-Minute Chef
Serving Size  : 4     Preparation Time :0:00
Categories    : Chicken                         Eat-LF Mailing List


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1         tablespoon  olive oil
  4                     skinless boneless chicken breast halves
  1           teaspoon  grated lemon peel
  2        tablespoons  chopped fresh basil leaves
                        Salt and pepper to taste
  1             medium  zucchini -- sliced
  1             medium  red bell pepper -- seeded and cut into
                        strips
                        Juice of half a lemon

Heat oil in a 10-inch skillet over medium-high heat. Add chicken breasts, saute for 6 to 8 minutes, turning once, until both sides are golden brown and interior is no longer pink.

Add lemon peel, basil, salt, pepper, zucchini, and red bell pepper. Lower heat, cover, and simmer for about 5 minutes. Remove cover. Turn chicken. Drizzle lemon juice over all.

Serving Ideas : Italian bread. Field green salad with honey-mustard dressing. Deli rice pudding with fresh strawberries.

From PatH <kitpath@earthlink.net>




                                    - - - - - - - - - - - - - - - - - - -

NOTES : simple chicken only 5 g of fat -- menu suggested



* Exported from MasterCook *

                             Lemon Basil Orzo

Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Pasta


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  8               cups  water
  2               cups  orzo
     1/4           cup  nonfat sour cream
     1/4           cup  lowfat mayonnaise
  1         tablespoon  olive oil
     1/4      teaspoon  salt
     1/4           cup  lemon juice
  16                    cherry tomatoes
  1              large  carrot -- sliced matchstick
  1                cup  green bell pepper -- diced
     1/2           cup  fresh basil leaves -- chopped

Bring water to a boil and add orzo. Cook for about ten minutes until the orzo is al dente.
Chill orzo well.
Mix together sour cream, mayonnaise, olive oil, salt and lemon juice. Chill well.
Add vegetables and orzo to the dressing and toss well. Add chopped basil. Chill overnight.

From "Jennifer Roethe Kersten" <jkersten@ticon.net>


                                    - - - - - - - - - - - - - - - - - - -



* Exported from MasterCook *

                     Lighter Nutty Baked French Toast

Recipe By     :Cook It Light by Jeanne Jones
Serving Size  : 12    Preparation Time :0:00
Categories    : Breakfast                       Eat-LF Mailing List
                Pancakes, Waffles, Crepes       Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              12 oz  loaf light bread
  2               cups  liquid egg substitute
  2         12 oz cans  evaporated skim milk
  2               cups  fat free half-and-half
  2               tsp.  vanilla extract
     1/2          tsp.  ground nutmeg
     1/2          tsp.  ground cinnamon
                        TOPPING:
     1/4           cup  butter -- softened
     2/3           cup  brown sugar
  2              tbsp.  dark corn syrup
     1/2           cup  chopped nuts

Coat a 13-by-9-by-2-inch baking dish with a nonstick cooking spray.

Fill pan with bread slices to within 1/2 inch of top.

Blend together egg substitute, evaporated milk, fat-free half-and-half, vanilla, nutmeg and cinnamon. Pour the mixture over the bread slices. Cover tightly and refrigerate overnight.

Combine topping ingredients and set aside until time to bake toast.

Just before baking, preheat the oven to 350 degrees and spread the topping over the bread. Bake in preheated oven for 50 minutes, or until puffed and a golden brown. If the top starts to brown too quickly, cover the baking dish with foil.

TIPS: Jeanne needed to add a bit more moisture to be absorbed by the fiber in the light bread that had extra soy and oat fiber added.

Description:
  "Baked french toast with egg substitute"
Source:
  "Akron Beacon Journal August 2, 2000"

From PatH <kitpath@earthlink.net>




                                    - - - - - - - - - - - - - - - - - - -

NOTES : With bread as described in TIPS: 257 calories, 8 grams fat (28%), 12 milligrams cholesterol, 395 milligrams sodium, 38 grams carbohydrates, 10 grams protein and 6 grams fiber. -- Jeanne's Estimate



* Exported from MasterCook *

              Linguini With Pesto, Potatoes And Green Beans

Recipe By     :Glenn Place, Tom's Market, Coventry RI
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Pasta
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/3           cup  prepared Pesto Sauce
  8                 oz  red bliss potatoes -- cut in 1" pieces
     1/2            lb  fresh green beans -- cut into 1" pieces
     1/2            lb  linguini
  3               tbsp  grated parmesan cheese
                        Salt

Bring a large pan of salted water to boil, and cook the linguini and potato pieces for 5 minutes. Throw in the beans and cook for another 2 minutes. Reserve a cupful of the cooking water, and drain the pasta and the vegetables. Turn into a heated serving bowl, mix in pesto and grated parmesan cheese, and 2 to 3 tablespoons of the reserved cooking liquid. Toss very well and serve.

Copyright:
  "September 25, 2000"

From PatH <kitpath@earthlink.net>




                                    - - - - - - - - - - - - - - - - - - -

NOTES : Another recipe that uses pesto.
the nutritional analysis is for the full oil pesto sauce -- not the low fat one.




* Exported from MasterCook *

                         Mediterranean Vegetables

Recipe By     :Garden Cuisine, Paul Wenner, p276
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Vegan
                Vegetables                      Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              large  onion -- chopped
  2             cloves  minced garlic
  1           teaspoon  olive oil
  2                     Japanese eggplants -- cut in into 1" cubes
                        -- optional use 4 cups VeggiePack
  2              large  tomatoes -- cut into wedges
     1/2                green bell pepper -- cut into 1" pieces
  2             stalks  celery -- sliced
     1/2      teaspoon  fresh basil
     1/4      teaspoon  coriander
     1/4      teaspoon  cinnamon
     1/2      teaspoon  salt
     1/4      teaspoon  black pepper
  1         tablespoon  lemon juice
                        -- cooked brown rice or pasta -- for
                        -- serving

Serve these flavorful vegetables with brown rice or with whole-grain pasta.

Saute the onion and garlic in the olive oil in a large nonstick skillet for 3 minutes. Add the eggplant cubes and 2 tablespoons of water, then cover and cook until the eggplant is tender, about 15 minutes. stir occasionally.

Add the tomatoes, bell pepper, celery, basil, coriander, cinnamon, salt and pepper. Cover and cook over medium-low heat until the vegetables are just gender, about 10 minutes. Stir in the lemon juice.

From "Ellen C." <ellencr@mindspring.com>




                                    - - - - - - - - - - - - - - - - - - -



* Exported from MasterCook *

                     Mixed Vegetables With Artichokes

Recipe By     :VEGETARIAN COOKING by Linda Fraser
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Vegan
                Vegetables                      Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2        tablespoons  olive oil
  1 1/2         pounds  precooked fava or lima beans -- frozen
                        or flageolets
  4                     turnips -- peeled and sliced
  4                     leeks -- sliced
  1                     red bell pepper -- seeded and sliced
  7             ounces  fresh spinach leaves
                        -- or 4-oz frozen spinach
  28            ounces  canned artichoke hearts -- drained
     1/4           cup  pumpkin seeds
                        soy sauce
                        salt and pepper

1. Preheat oven 350F. Pour olive oil into a casserole. Cook the frozen beans in a saucepan of boiling lightly salted water for about 10 minutes. Drain and place beans in the casserole with the turnips, leeks, bell pepper, spinach and canned artichoke hearts.

2. Cover the casserole and bake the vegetables for 30 to 40 minutes, or until the turnips are slightly soft.

3. Stir in the pumpkin seeds and soy sauce to taste. Season with salt and pepper to taste. Serve hot.

SOURCE: Previously published as BEST EVER VEGETARIAN 1998. Reissued as THE COOK'S ENCYCLOPEDIA: VEGETARIAN COOKING 2000 (Lorenz Books)

From PatH <kitpath@earthlink.net>




                                    - - - - - - - - - - - - - - - - - - -

NOTES : Baked vegetables
This might be good "baked" in foil on the grill.



* Exported from MasterCook *

                 Modified Chicken In Spinach-curry Sauce

Recipe By     :Weight Watchers Quick Meals, 1995, p. 6, and E. Pickett
Serving Size  : 4     Preparation Time :1:00
Categories    : Chicken                         Eat-LF Mailing List
                Mediterranean

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2        tablespoons  all-purpose flour
     3/4      teaspoon  salt -- divided use
     1/2      teaspoon  freshly ground black pepper
  16            ounces  skinless boneless chicken breasts -- four 4-ounce
                        breasts
  2          teaspoons  vegetable oil
                        OR olive oil -- or as required
  2          teaspoons  curry powder -- mild or hot
     1/2      teaspoon  ground cumin
  1                     garlic clove -- minced
  2               cups  frozen chopped spinach -- thawed, well-drained
  1                cup  low sodium chicken broth
     1/4           cup  plain lowfat yogurt

1. Cut chicken breasts into 1-inch cubes (approximately).
2.  In a gallon-size sealable plastic bag, combine flour, 1/4 teaspoon of
the salt and all the pepper; add about one quarter of the chicken pieces.
Seal bag; shake to coat thoroughly. Transfer chicken to plate; repeat
[process of adding about one quarter of the original quantity of chicken
pieces to bag, sealing, and shaking] with remaining chicken.
3. Mix minced garlic, curry powder and ground cumin in a small bowl.
4. In large nonstick skillet, heat oil; add chicken. Add about half of the
curry mixture and stir well. Cook over medium-high heat, turning several
times, until lightly browned.  [I generally find that it takes longer than
10 minutes to turn all sides of the chicken light brown.] Transfer chicken
to clean bowl; set aside.
5. Add remaining mixture of curry powder, cumin and garlic to the same
skillet; cook over medium heat, stirring constantly, 1 minute, until
fragrant. Stir in spinach and broth; bring liquid to a boil. Reduce heat to
low; simmer, stirring occasionally, 10 minutes, until flavours are blended.
6. Stir in yogurt and remaining 1/2 teaspoon salt.
7. Return chicken to skillet; cook over low heat about 15 minutes until
chicken is cooked through and mixture is heated.

Serving Ideas : Raita (p.6), spiced rice pilaf with raisins (p.7), chutney

217 Calories
4.6 g total fat, including 0.9 g saturated fat
67 mg cholesterol
708 mg sodium
10.7 g total carbohydrate
4.33 g dietary fiber
34 g protein
197 mg calcium


I have made a few changes to a Weight Watcher recipe called "Chicken in Spinach-Curry Sauce" and now consider the dish to be tried and true. I had posted the original recipe to the Eat-lf list (low fat recipes) in 2000. I have listed the changes in the Notes section.

Formatted in MasterCook 4, including comments in brackets, by Ellen
Pickett <ellen@qnetix.ca> 2001-6-22.




                                    - - - - - - - - - - - - - - - - - - -

NOTES : I have made the following changes to the original Weight Watchers recipe:
- cut the four boneless skinless chicken breasts into cubes
- added half the spice mixture to the chicken in the skillet, in order to
give the chicken more curry flavour. I found the original recipe, with the
spice mixture cooked with the spinach and broth led to a wonderful sauce
surrounding bland chicken.
- occasionally use olive oil instead of regular vegetable oil, for a
slightly different taste
- replaced buttermilk with an equal quantity of plain lowfat yogurt, the
latter of which I always have available.


* Exported from MasterCook *

                          Mushroom Cookery Tips

Recipe By     :
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Information, Tips, Misc.


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        *****

TO CHOP MUSHROOMS quickly, use a food processor fitted with a coarse shredding blade.

MUSHROOMS ARE 90% WATER. When cooked, some of their water evaporates, concentrating their juices and intensifying their flavor.

THE LONGER MUSHROOMS COOK, the firmer they become.

WHEN USING MUSHROOMS on kabobs, partially cook them before skewering to prevent cracking.

From Reggie Dwork <reggie@jeff-and-reggie.com>




                                    - - - - - - - - - - - - - - - - - - -



* Exported from MasterCook *

                            Mushroom Nutrition

Recipe By     :
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Information, Tips, Misc.
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        *****

One serving (five medium mushrooms) has only 20 calories and virtually no fat or cholesterol or sodium.

Mushrooms are also high in riboflavin one serving has as much as an 8-ounce glass of milk, and contains as much fiber as one medium tomato or a serving of lettuce (1/6 of a medium head).

Mushrooms also contain niacin and other B vitamins and copper.

From Reggie Dwork <reggie@jeff-and-reggie.com>




                                    - - - - - - - - - - - - - - - - - - -



* Exported from MasterCook *

                             Mushroom Ragout

Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Sauces & Gravies
                Vegan                           Vegetables
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               Tbsp  Olive Oil
  1               cups  Chopped Onion
     1/2          cups  Chopped Carrots
  1                 Lb  Cremini Mushrooms -- Quartered
                        -- (About 5 C)
  4                 Oz  Shiitake Mushrooms -- Quartered
                        -- (About 1 1/2 C)
  2                Tsp  Minced Garlic
     1/2           Tsp  Salt
     1/8           Tsp  Ground Black Pepper
  14 1/2            Oz  Plum Tomatoes -- In Juice
  2               Tbsp  Chopped Parsley
  1               Tbsp  Chopped Fresh Basil -- Or
  1                Tsp  Dried Basil, Crushed
  1                Tsp  Fresh Thyme -- Or
     1/2           Tsp  Dried Thyme, Crushed

In a large, nonstick skillet over medium-high heat, heat olive oil until hot; add onion and carrot; cook, stirring occasionally, until golden, about 5 minutes. Add mushrooms; cook, stirring frequently, until mushrooms are brown, about 10 minutes. Add garlic, salt and black pepper; cook and stir until garlic is fragrant, about 1 minutes. Add tomatoes and their juice, breaking up tomatoes with the back of a spoon. Cook covered, over medium hat to blend flavors, about 15 minutes. Uncover, cook until sauce is slightly thickened, 5 to 10 minutes longer. Add parsley, basil and thyme.

Serve over hot cooked pasta, polenta or risotto, if desired.

Yield: 4 portions (3-1/2 cups)

From Reggie Dwork <reggie@jeff-and-reggie.com>




                                    - - - - - - - - - - - - - - - - - - -



* Exported from MasterCook *

                    Mushroom-barley Pilaf With Spinach

Recipe By     :Cooking Light Magazine, April 2001, page 209
Serving Size  : 2     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Grains & Cereals
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2          teaspoons  butter
     1/3           cup  sliced shallots
  2               cups  sliced fresh shiitake mushroom caps -- about 4 ounces
  2             cloves  garlic -- minced
     1/2           cup  uncooked quick cooking barley
  1                cup  fat free less sodium chicken broth
     1/4      teaspoon  pepper
     1/8      teaspoon  salt
  2               cups  fresh spinach leaves

The earthy, robust flavors of this pilaf are perfect with a beef tenderloin.

Melt butter in a medium saucepan over medium-high heat. Add shallots; cook 1 minute, stirring occasionally. Stir in mushrooms and garlic; cook 2 minutes, stirring occasionally. Stir in barley, cook 1 minute, stirring constantly. Stir in broth, pepper, and salt. Bring to a boil; cover, reduce heat, and simmer 15 minutes or until liquid is absorbed. Stir in the spinach; cook 1 minute or until the spinach wilts.

Yield:  2 servings (serving size: 1 cup)

CALORIES 271(16% from fat); FAT 4.9g (sat 2.6g, mono 1.2g, poly 0.6g); PROTEIN 10.2g; CARB  49.6 g; FIBER 11.1g; CHOL 11mg; IRON 3.9mg; SODIUM 481mg; CALC 91mg

From Kathleen <schuller@ix.netcom.com>






                                    - - - - - - - - - - - - - - - - - - -

NOTES : We had this for lunch,  with steamed veggies, cut up fresh fruit and some bread.

I used red wine instead of butter and pearl barley instead of quick cooking barley.  The pearl barley needed 1 1/2 cups of broth and I simmered it for about 40 minutes.



* Exported from MasterCook *

                     New Age Fettuccine Alfredo Tofu

Recipe By     :Kikkoman Intl, San Francisco, CA
Serving Size  : 5     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Pasta
                Tofu                            Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  10            ounces  uncooked fettuccine noodles
  10 1/2        ounces  Kikkoman soft tofu (290g) -- drained
                        beef mushroom soup, condensed
     2/3           cup  nonfat milk
     1/2           cup  grated parmesan cheese
     3/4      teaspoon  salt
     1/4      teaspoon  ground nutmeg
     1/8      teaspoon  pepper
  1              clove  garlic -- pressed
     1/4           cup  minced fresh parsley -- optional

Cook noodles according to package directions drain and keep warm.

Meanwhile, process tofu in covered blender or food processor container on medium speed until smooth with next 6 ingredients. Pour into small saucepan and cook over medium heat 5 minutes, or until heated through (do not boil), stirring occasionally.

Toss sauce together with fettuccine and parsley; serve immediately.

Description:
  "Using tofu rather than butter and whipping cream gives you 99% less fat, but 100% traditional flavor."
Source:
  "Healthier Recipes Made with Kikkoman Tofu (3/95 Pamphlet)"

From PatH <kitpath@earthlink.net>




                                    - - - - - - - - - - - - - - - - - - -

NOTES : Kikkoman makes two types of tofu -- soft (290g) and firm (297g) -- both Silken style. Both are available in shell stable packages that need no refrigeration.



* Exported from MasterCook *

                         Orange Blueberry Muffins

Recipe By     :Elizabeth Cox A.R.C.T.
Serving Size  : 12    Preparation Time :0:00
Categories    : Breads: Quick & Muffins         Eat-LF Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              whole  juice orange (with skin)
     1/4           cup  vegetable oil
  2                     egg whites
     1/2           cup  skim milk
  1                cup  unbleached flour
     1/2           cup  whole wheat flour
     1/2           cup  granulated sugar
  2          teaspoons  baking powder
  1           teaspoon  baking soda
  1                cup  frozen blueberries

In a food processor or blender mix the orange,oil,egg whites and milk together until well chopped. In a large bowl stir the remaining ingredients. Pour processed liquid mixture over dry ingredients stirring just until moistened. Fold in one cup frozen blueberries. Fill greased muffin cups 3/4 full.

BAKE: 375 Degrees for 20 - 25 Minutes

YIELD: 12 Medium

PER MUFFIN: CALORIES 161, grams FAT 4.7, mg CHOLESTER0L trace, mg SODIUM 64

Source:
  "Healthier Muffins"
Copyright:
  "http://www3.bc.sympatico.ca/LowFatMuffinRecipes/"

From PatH <kitpath@earthlink.net>




                                    - - - - - - - - - - - - - - - - - - -



* Exported from MasterCook *

                          Orange Or Lemon Sugar

Recipe By     :
Serving Size  : 1     Preparation Time :0:00
Categories    : Condiments & Seasoning          Eat-LF Mailing List
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  6                     Oranges -- Or
  8                     Lemons
  2             Pounds  Granulated Sugar

Set the oven to it's lowest temperature.

Peel the zest from the fruit with a vegetable peeler.
Be careful not to get the white pith, it's bitter.

Spread the zest out on a tray covered with aluminum foil.
Put in the oven and leave for 3 hours till dried out, then let cool.

Divide the sugar between 2 sterilized jars, layering it with the dried zest.
Leave in a cool dark place at least 1 week.
Replenish by replacing the sugar as it's used and letting set again.

From Reggie Dwork <reggie@jeff-and-reggie.com>






                                    - - - - - - - - - - - - - - - - - - -



* Exported from MasterCook *

                               Orange Trout

Recipe By     :Zorba Paster, MD
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Fish & Seafood


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               Tbsp  Dry white wine
  1               Tbsp  Soy sauce
     1/2           tsp  Dark sesame oil
  1                Cup  Green onions -- minced
  1               Tbsp  Orange rind -- grated
  1                tsp  Ginger root -- peeled & minced
  4                     Trout fillets -- 4 oz
                        Orange slices for garnish
                        Salt & pepper to taste

In small bowl, combine wine, soy sauce and oil; set aside.  Combine green onions, orange rind and ginger root. Line vegetable steamer with aluminum foil.  Arrange fish in steamer,top with onion mixture.  Place steamer over boiling water.  Cover and steam for 12-14 minutes or until fish flakes easily with fork.

Place fish on serving platter; drizzle with soy sauce mixture.  Garnish with orange slices, and serve hot.

Source:
  "Wisconsin Public Radio"

From PatHanneman <kitpath@earthlink.net>




                                    - - - - - - - - - - - - - - - - - - -

NOTES : Recipes from a book called Heart-Healthy Low-fat, Guilt-free and Tasty Recipes from the Kitchen of Zorba Paster. Paster is author of "the longevity code." See http://www.wpr.org/zorba/recipe.html



* Exported from MasterCook *

                Oven-roasted Mushrooms, Cooking Technique

Recipe By     :
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Information, Tips, Misc.
                Vegetables

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        *****

When White mushrooms are oven-roasted, they're cooked uncovered, in hot dry heat, which gives them a browned color, denser texture and more  concentrated flavor.

From Reggie Dwork <reggie@jeff-and-reggie.com>




                                    - - - - - - - - - - - - - - - - - - -



* Exported from MasterCook *

                  Oven-roasted Mushrooms, Master Recipe

Recipe By     :
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Information, Tips, Misc.
                Vegetables

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        *****

For 8 ounces mushrooms (about 2-1/2 cups halved or quartered)

1. Lightly brush an 11 x 17-inch shallow baking dish with oil or butter. The pan should be large enough to hold the mushrooms in a single layer. If the pan is too large, the mushrooms will dry out; too small, they'll steam.

2. Heat the oven to 450F. Put mushrooms and 3 bruised garlic cloves in the pan. Sprinkle with salt, pepper and about 2 tablespoons oil; toss to coat.

3. Roast, stirring occasionally, until mushrooms are browned and garlic is softened, about 20 minutes.

Variation:

Before roasting, combine the mushrooms with 2 cups mixed vegetables, such as small, peeled, parboiled pearl onions, peeled potatoes cut in 1/2-inch cubes, thinly sliced, peeled carrot, sweet red bell pepper chunks, leeks in thin slices.

Butter or Oil

Butter add a distinctive flavor that is sweet and mild. But butter smokes more quickly than oil because of the low smoking point of the milk solid in butter Oil, and all vegetable product, has a higher smoking point and can therefore be heated to higher temperatures without burning. Most commonly used vegetable cooking oils except peanut and olive oil, are flavorless.

From Reggie Dwork <reggie@jeff-and-reggie.com>




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* Exported from MasterCook *

               Pasta Salad With Shrimp, Peppers And Olives

Recipe By     :Cooking Light
Serving Size  : 5     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Fish & Seafood
                Salads

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2 1/2           cups  cooked angel hair pasta
                        -- (about 5 ounces uncooked pasta)
     3/4           cup  chopped plum tomato
     1/2           cup  chopped red bell pepper
     1/2           cup  chopped yellow bell pepper
     1/3           cup  chopped green onions
  2        tablespoons  fresh lemon juice
  1         tablespoon  chopped pitted kalamata olives
  1         tablespoon  olive oil
  1 1/2      teaspoons  chopped fresh or 1/2 teaspoon dried thyme
     1/2      teaspoon  white pepper
     1/4      teaspoon  dried oregano
     3/4         pound  cooked medium shrimp -- peeled and deveined
  1                     garlic clove -- minced
     1/2           cup  crumbled feta cheese -- (2 ounces)
  1         tablespoon  chopped fresh parsley

The fresh, fruity flavors of this salad pair well with a spicy shrimp, chicken, or pork dish. In place of pistachios, you could substitute toasted almonds, pine nuts, macadamia nuts, or hazelnuts.

Combine the first 13 ingredients in a large bowl. Sprinkle with cheese and parsley. Yield: 5 servings (serving size: 2 cups).

NUTRITIONAL INFO:

CALORIES 252 (26% from fat); FAT 7.2g (sat 2.4g, mono 2.9g, poly 1.1g); PROTEIN 19.8g; CARB 26.7g; FIBER 1.8g; CHOL 114mg; IRON 3.6mg; SODIUM 249mg; CALC 111mg

From "Tina Bell" <tdbell1@jps.net>


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* Exported from MasterCook *

                Pennsylvania Polenta With Sliced Shiitake

Recipe By     :Jack Czarnecki
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Grains & Cereals
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3             Ounces  Shiitake Mushrooms -- thickly sliced
                        (No Stems)
     1/2           Cup  cream of wheat
  3             Cloves  garlic -- finely chopped
  2                     eggs
  2                     egg yolks
  2        Tablespoons  Parmesan cheese -- grated
  1         Tablespoon  red bell pepper -- finely diced
                        Tabasco sauce
                        salt

Place the mushrooms in 2 cups lightly salted water in a medium saucepan and bring to a boil. Simmer for 1 minute, then slowly add the cream of wheat, stirring. Continue to stir gently while the cereal thickens, about 10 minutes. Cereal should become very thick. Remove from the heat and add the garlic, eggs, egg yolks, cheese, red pepper, and Tabasco sauce, and salt to taste, blending thoroughly.
Pour the warm mixture onto a well-oiled baking sheet and spread it out, making the surface as even as possible. Let cool, uncovered, in the refrigerator until cool to the touch.
Remove from the refrigerator and cut into decorative patterns with a cookie cutter. Cover with plastic wrap and refrigerator. When ready to use, place the pieces of polenta on a pan lined with aluminum foil and heat in a 400F oven for 5 minutes.
Serve immediately.

Serves 6

From Reggie Dwork <reggie@jeff-and-reggie.com>




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* Exported from MasterCook *

                   Pesto Vegetable Pizza (Traditional)

Recipe By     :Patricia Mack's 15-Minute Chef
Serving Size  : 8     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Pizzas & Calzones
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                     pre-baked pizza shell
     1/3           cup  prepared pesto
  1                cup  grape or cherry tomatoes -- halved
  1                cup  broccoli small florets
  1              small  zucchini -- thinly sliced
  1 1/2           cups  shredded mozzarella cheese
     1/4           cup  grated Parmesan cheese

Preheat oven to 450 degrees (about 10 minutes).

While oven heats, place pizza shell on a greased cookie sheet or pizza pan. Spread pesto over shell. Scatter sliced tomatoes, broccoli, and zucchini over the surface. Sprinkle with mozzarella, then with Parmesan. Bake for 5 minutes or until cheese is completely melted and a deep golden brown.

Serving Ideas : Caesar salad. Lime fruit pops.

From PatH <kitpath@earthlink.net>




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NOTES : hi! herbal pestos "pop!" the flavors of veggies on a pizza.

I'm sending a recipe >>>BUT<<<  I've not tested how little cheese is really needed. So I'm sending the FULL FAT VERSION.   Can we get by with 1 or 2 tbs per slice?



* Exported from MasterCook *

                          Pineapple Sweet Rolls

Recipe By     :Taste of Home April/May 1995
Serving Size  : 30    Preparation Time :0:00
Categories    : Breads                          Eat-LF Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2                Pkg  Active Dry Yeast
     1/2          cups  Warm Water -- (110-115 Deg F)
  6               Tbsp  Butter -- Melted
  1               cups  Sugar
  1                Tsp  Salt
  2                     Eggs -- Beaten
  6               cups  All-Purpose Flour
                        (To 6 1/2 C)
                        Filling:
  1               Tbsp  Butter
  1               Tbsp  All-Purpose Flour
     1/2          cups  Orange Juice
  2               Tbsp  Grated Orange Peel
  8                 Oz  Crushed Pineapple -- Drained
     1/3          cups  Sugar
     1/8           Tsp  Salt
                        Glaze:
     1/2          cups  Confectioner's Sugar
  1               Tbsp  Orange Juice

Dissolve yeast in water. Add milk, butter, sugar, salt, eggs and 1-1/3 cups flour; beat until smooth. Stir in enough of the remaining flour to form a soft dough. On a floured board, knead until smooth and elastic, 6-8 minutes.

Place in a greased bow; turn once to grease top. Cover and let rise in a warm place until doubled, about 1 hour.

Meanwhile, melt butter in a saucepan. Add remaining filling ingredients; bring to a boil, stirring constantly. Reduce heat; simmer 3-4 minutes or until thickened. Remove from heat; cool.

Punch dough down; divide in half. Roll each half into a 15x12" rectangle; spread with filling. Roll up, jelly-roll style, starting with long side. Slice into 1" rolls. Place with cut side down in two greased 13x9x2" baking pans. Cover and let rise until doubled, about 1 hour. Bake at 350F for 20-25 minutes. Cool.

Combine glaze ingredients; drizzle over rolls.

Yield: 2-1/2 dozen.

Per serving: 179 calories, 3.7 grams fat.

From Reggie Dwork <reggie@jeff-and-reggie.com>




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* Exported from MasterCook *

                          Portobellos And Penne

Recipe By     :Healthy Vegetarian, Land O Lakes #45
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Pasta
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        PASTA AND MUSHROOMS:
  8             ounces  uncooked dried penne pasta
  3        tablespoons  Roasted Garlic Butter with Olive Oil -- divided use
  12            ounces  sliced portobello mushrooms
                        SAUCE:
     1/2           cup  dry white wine or broth
     1/2      teaspoon  salt
     1/4           cup  chopped fresh parsley
                        Pepper

1. Cook pasta according to package directions. Drain. Keep warm.

2. Meanwhile, in 12-inch nonstick skillet melt 2 teaspoons garlic butter until sizzling; add half of mushrooms. Cook over medium-high heat, stirring occasionally, until browned (5 to 6 minutes). Remove from skillet. Keep warm.

3. Add 1 teaspoon garlic butter and remaining mushrooms to skillet. Continue cooking until browned (5 to 6 minutes). Remove from skillet.

4. Place pasta on serving platter; top with mushrooms. Cover; keep warm.

5. To same skillet, add wine. Cook over medium-high heat, scraping skillet often, until mixture just comes to a boil (1 to 2 minutes). Add 2 tablespoons garlic butter and salt. Continue cooking, stirring occasionally, until butter is melted (1 to 2 minutes).

6. Spoon butter mixture over mushrooms. Sprinkle with parsley and pepper.

Calories 330; Protein 9 g; Carbohydrate 47 g; Fat 9 g; Cholesterol 15 mg; Sodium 370 mg

PREPARATION TIME: 20 minutes COOKING TIME: 11 minutes

PORTOBELLO MUSHROOMS are essentially a variation of fully matured white mushrooms. Their rich flavor is due to the naturally-occurring moisture that evaporates from the mushroom as it grows. This is also the reason for the portobello's meaty texture.

In the early 1980s, growers of the large portobello mushroom had little success selling their unique product. When a marketing plan was devised and the public was educated about the portobello's flavor and meat-like consistency, consumers began appreciating this mushroom for the delicacy it is.

Description:
 "Dense, hearty portobello mushrooms get an upscale treatment when cooked in garlic butter and wine sauce."

From PatH <kitpath@earthlink.net>




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* Exported from MasterCook *

                   Quick And Hearty Pasta With Lentils

Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Pasta
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                 Lb  Small Shells Pasta
  19                Oz  Lentil Soup, Canned
     1/2           Tsp  Garlic Powder
     1/4          cups  Freshly Ground Black Pepper
     1/4          cups  Grated Parmesan Cheese

This is a quick and delicious, low-fat vegetarian main dish. Its secret ingredient is a can of quality lentil soup.

* Progresso brand is a good choice.

1. Bring a 4-quart pot of water to a rolling boil. Add the pasta, and cook according to package directions.

2. While the water is heating up, place the soup in a 1-quart saucepan and cook over medium heat, stirring occasionally until hot. Stir in the garlic powder and black pepper.

3. Drain the pasta well, and return it to the pot. Pour the soup on top, and toss well.

4. Spoon the pasta into individual dishes. Top each with a tablespoon of Parmesan, and serve immediately.

Yield: 4 servings




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* Exported from MasterCook *

                       Quick Garlic Mashed Potatoes

Recipe By     :PRESSURE COOKING FOR EVERYONE by Rodgers and Ward
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Potatoes
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3             pounds  medium Idaho or russet potatoes, peeled -- 1/2-inch slices
  4               cups  water
  8              large  garlic cloves
                        crushed under a knife and peeled
     1/2      teaspoon  salt -- plus more, to taste
     1/2           cup  hot milk
  3        tablespoons  unsalted butter
     1/4      teaspoon  freshly ground black pepper

1. In a 5- to 7-quart pressure cooker, combine the potatoes, water, garlic, and 1/2 teaspoon salt. Lock the lid in place. Bring to high pressure over high heat. Cook for 5 minutes. Remove from the heat and quick release the pressure. Open the lid, tilting it way from you to block any escaping steam. Drain well.

2. Return the potatoes and garlic to the warm cooker. Using an electric hand mix6r or a potato masher, mash the potatoes with the milk and butter. Season with additional salt and the pepper. Serve hot.

Makes 4 servings 5 minutes at high pressure

Copyright:
"2000 Rick Rodgers and Arlene Ward"

From PatH <kitpath@earthlink.net>




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* Exported from MasterCook *

                        Quick Mediterranean Stock

Recipe By     :All in good taste with Lisa Valdini (HGTV)
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Soups & Stews
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        -- one 8-inch square cheesecloth
                        kitchen twine
                        one large stock pot
  4                     bay leaves (can cut in half if you wish)
  2        tablespoons  whole black peppercorns
  3                     thyme sprigs -- (3 to 4)
  4               cups  canned chicken broth -- skimmed

Rinse an 8-inch square of cheesecloth under cold water, and squeeze dry. Place the thyme sprigs, peppercorns and bay leaves in the center of the cheesecloth. Gather the edges and tie with kitchen twine to make a spice bundle.

Place the chicken broth and the seasoning bundle in a large stock pot. Bring to a low boil, reduce heat and simmer for 15 minutes. The stock may be used immediately in a recipe.

Yield:
  "4 cups"

From PatH <kitpath@earthlink.net>



                                    - - - - - - - - - - - - - - - - - - -

NOTES : Prepare a flavorful stock in just 15 minutes.



* Exported from MasterCook *

                         Raspberry Vinaigrette #2

Recipe By     :Garden Cuisine, Paul Wenner, p332
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Salad Dressings
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2        tablespoons  raspberry vinegar
  2        tablespoons  seasoned rice vinegar
     1/4      teaspoon  crushed dried rosemary
     1/4      teaspoon  dried tarragon

This versatile dressing is great over EssentialSalad or even a baked potato.

Makes 1/2 cup

Whisk the vinegars, rosemary, and tarragon together with 2 tablespoons of water. Store in the refrigerator in a tightly capped container.

From "Ellen C." <ellencr@mindspring.com>




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* Exported from MasterCook *

                             Rhubarb Cake #2

Recipe By     :Mpls Tribune, 2/27/75
Serving Size  : 15    Preparation Time :0:00
Categories    : Cakes & Frostings               Eat-LF Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2           cups  brown sugar
     1/2           cup  butter
  1                     egg
  1           teaspoon  vanilla
  1                cup  buttermilk or sour milk
  2               cups  flour
     1/2      teaspoon  salt
  1           teaspoon  baking soda
  1 1/2           cups  diced raw rhubarb -- up to 2 cups
     1/3           cup  sugar
  1           teaspoon  cinnamon

Cream sugar and butter.  Add egg and vanilla and mix well.  Sift together flour, salt and soda and add alternately with the buttermilk.

Add rhubarb and turn batter into a greased 9-by-13-inch pan.  Combine sugar and cinnamon and sprinkle over cake batter.

Bake 40 to 45 minutes in a moderate oven (350F).

From Kathleen <schuller@ix.netcom.com>





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* Exported from MasterCook *

                            Rhubarb Crumb Cake

Recipe By     :Mpls. Tribune, 2/27/75
Serving Size  : 9     Preparation Time :0:00
Categories    : Cakes & Frostings               Eat-LF Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2           cups  flour
  1           teaspoon  baking powder
  1           teaspoon  salt
     1/2           cup  butter or margarine
  1                     egg -- beaten
  1         tablespoon  milk
  3               cups  sliced rhubarb
  3             ounces  dry strawberry-flavored gelatin
  1                cup  sugar

Mix flour, baking powder, salt and butter as for pie crust. Reserve 1/2 cup for topping. Add egg and milk to first flour mixture. Pat into an 8-x8-inch pan. Place rhubarb on crust and sprinkle strawberry gelatin over rhubarb.

Crumble 1 cup sugar into reserved flour mixture. Sprinkle over fruit. Bake 45 minutes in a moderate oven (350 degrees). Serve warm with ice cream or it can be served cold. It is best warm.

From Kathleen <schuller@ix.netcom.com>





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* Exported from MasterCook *

                Roasted Asparagus With Rosemary And Garlic

Recipe By     :VEGETABLES EVERY DAY by Jack Bishop
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Vegan
                Vegetables                      Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2         pounds  thin asparagus -- tough ends snapped
                        off
  2        tablespoons  extra-virgin olive oil
  2             medium  garlic cloves -- minced
  1           teaspoon  minced fresh rosemary
                        Salt

1. Preheat the oven to 450F.

2. Place the asparagus on a large baking sheet. Combine the oil, garlic, and rosemary in a small bowl. Drizzle the oil mixture over the asparagus and toss gently with your hands to coat each spear from end to end. Spread the spears out in a single layer over the baking sheet.

3. Roast in the preheated oven, shaking the pan once or twice to turn the spears, until the asparagus is lightly browned, 12 to 15 minutes.

4. Transfer the asparagus to a serving platter. Sprinkle with salt and serve hot, warm, or at room temperature.

From PatH <kitpath@earthlink.net>




                                    - - - - - - - - - - - - - - - - - - -

NOTES : "This is my favorite way to cook asparagus. Roasting concentrates the flavor of the asparagus, and there's no need to fuss with a steamer. Asparagus works well with strong flavors like rosemary and garlic. Other herbs (thyme is a good choice) and aromatics (such as shallots) may be used in the same fashion." -JB



* Exported from MasterCook *

                           Rosemary Flat Bread

Recipe By     :Shape May 1995
Serving Size  : 16    Preparation Time :3:00
Categories    : Breads                          Eat-LF Mailing List
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1               Tbsp  Dry Yeast
  1               Tbsp  Sugar
  1               cups  Warm Water
  2 1/2           cups  White Flour
  1                Tsp  Salt
  1                Tsp  Canola Oil
                        Nonstick Cooking Spray
  2               Tbsp  Margarine
     1/4          cups  Fresh Rosemary -- Chopped
                        (Or 2 Tbs Dried)

Place yeast, sugar and water in a large bowl or food processor and allow the mixture to become bubbly. Mix in 2 c of flour and salt. Knead for about 10 min or process in food processor for 15 sec until smooth and elastic; add flour if necessary.
Place yeast, sugar and water in a large bowl or food processor and allow the mixture to become bubbly. Mix in 2 c of flour and salt. Knead for about 10 min or process in food processor for 15 sec until smooth and elastic; add flour if necessary.

Oil a bowl, put dough in it and cover with a towel. Let dough rise in a warm place for 1 hr, until doubled.

Punch down dough and divide in half. Let the dough rest for a few minutes. Coat 2 9-in square cake pans with nonstick spray. Press dough into pans. Melt margarine. Brush margarine over the tops of the loaves. Sprinkle rosemary over the loaves and lightly press into the surface. Let the loaves rise again until doubled, about 45 min.

Preheat oven to 450F. Lightly sprinkle salt over the loaves. Bake for 20 - 25 min, until lightly browned.

Per serving: 92 Calories; 2g Fat (19% calories from fat); 2g Protein; 16g Carbohydrate; 0mg Cholesterol; 151mg Sodium

From Reggie Dwork <reggie@jeff-and-reggie.com>




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* Exported from MasterCook *

                     Rosemary Roasted Sweet Potatoes

Recipe By     :
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Sweet Potatoes & Yams
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2                 Lb  Sweet Potatoes
                        -- Roughly Cut Into 1 1/2" Pieces
  3        Lg   Cloves  Garlic -- Peel, Coarsely Chop
  1               Tbsp  Chopped Fresh Rosemary
  1 1/2           Tbsp  Olive Oil
     1/4          cups  Toasted Pine Nuts
  2               Tbsp  Chopped Parsley
  1                Tsp  Salt
     1/4           Tsp  Coarsely Ground Pepper

A flavorful side dish from the North Carolina Sweet Potato commission http://www.ncsweetpotatoes.com/


In roasting pan, combine sweet potatoes, garlic, rosemary and oil. Toss to blend well.

Roast at 375F. for 50 minutes, turning sweet potatoes occasionally.

Just before serving, season with pine nuts, parsley, salt and pepper.




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* Exported from MasterCook *

                           Saltless Season All

Recipe By     :Possum Kingdom Lake Cookbook
Serving Size  : 1     Preparation Time :0:00
Categories    : Condiments & Seasoning          Eat-LF Mailing List
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2        Tablespoons  onion powder
  1         Tablespoon  garlic powder
  1         Tablespoon  paprika
  1 1/2      Teaspoons  Mustard Powder
  1 1/4      Teaspoons  Thyme
  1         Tablespoon  parsley
     1/2      Teaspoon  pepper
     1/2      Teaspoon  celery seeds

Combine all ingredients and mix well.

Spoon into a shaker with large holes or store in a small dish with a plastic lid.

Serving Ideas : Use on meat, poultry, fish, vegetables, soups or salads.

Source:
  "From Master Mixes"
Yield:
  "1/3 Cup"

From Reggie Dwork <reggie@jeff-and-reggie.com>





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* Exported from MasterCook *

            Saute Of Turkey Cutlets With A Ragout Of Mushrooms

Recipe By     :Tavolo Healthy Kitchen
Serving Size  : 4     Preparation Time :0:25
Categories    : Eat-LF Mailing List             Turkey


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               Tbsp  All-Purpose Flour -- White
     1/4           Tsp  Salt
     1/4           Tsp  Black Pepper
  1                 Lb  Skinless Turkey Light Meat
  1               Tbsp  Olive Oil
  2                Tsp  Unsalted Butter
  2               Tbsp  Shallots
     3/4            Lb  Mushrooms -- Assorted
     1/2          cups  Nonfat Chicken Broth
  1                Tsp  Arrowroot
  2                Tsp  Fresh Tarragon
  4             Sprigs  Tarragon
  1               Tbsp  Water

Ragout is an old French word meaning "to revive or restore the appetite." The combination of wild and cultivated mushrooms sauteed with fresh tarragon in this dish does just that. Mashed potatoes round out the meal.

Substitution Note: 2 tsp. dried tarragon may be used in place of 2 Tbsp. fresh.

1. In a shallow dish, combine flour, salt and pepper. Dredge turkey cutlets in the flour mixture, shaking off excess.

2. In a large, heavy skillet, heat half the oil over medium-high heat. Saute half the turkey cutlets for 2 to 3 minutes per side, or until golden brown on the outside and no longer pink inside. Transfer to a platter and keep warm.

3. Add the remaining oil to the skillet and cook the remaining turkey cutlets in the same manner. Transfer to the platter and keep warm.

4. Put butter in the skillet and lower the heat to medium. Add minced shallots and saute for 1 minute, or until softened but not browned. Add stemmed and sliced mushrooms (shiitake, oyster, chanterelle, cepe, morel and/or button) and saute for 4 to 5 minutes, or until tender. Pour in chicken stock and bring to a boil.

5. In a small bowl, dissolve arrowroot (or cornstarch) in the water. Add to the mushroom mixture and cook, stirring, for about 1 minute, or until slightly thickened. Stir in chopped fresh tarragon. Taste and adjust seasonings.

6. Spoon the mushroom sauce over the turkey cutlets, garnish with tarragon sprigs, if using, and serve immediately.

Cal 211; Pro 20.97 g; Sod 234.23 mg; Carbs 7.57 g; Total Fat 10.15 g

www.ourhouse.com
From Reggie Dwork <reggie@jeff-and-reggie.com>




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* Exported from MasterCook *

                           Sauteed Mushrooms #2

Recipe By     :
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Vegan
                Vegetables                      Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        *****

Sauteed Mushrooms

Sauteing is the most popular technique For cooking mushrooms. When mushrooms are sauteed in a hot skillet, most of their liquid is released and evaporated. This results in a denser texture and more concentrated flavor than is developed in mushrooms cooked in liquid.

Sauteing also browns the mushroom's surface as it comes in direct contact with high heat. This browning adds to the rich, deep flavor of cooked mushrooms. As food scientist Harold McGee writes in his On Food and Cooking, The Science and Love of the Kitchen (Scribner, 1984), "This browning reaction is responsible for color and flavor, even in foods that are not high in sugar (like mushrooms). It begins with the reaction of a carbohydrate unit, whether it be a free sugar or one bound up in starch."


From Reggie Dwork <reggie@jeff-and-reggie.com>




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* Exported from MasterCook *

                           Silky Bean Curd Soup

Recipe By     :Easy Family Recipes from a Chinese-American Childhood
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Oriental
                Soups & Stews                   Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4               cups  homemade chicken stock
  1                tsp  salt
     1/2           tsp  fresh ground black pepper
     1/2            lb  silky soft bean curd -- cut in 1" cubes
  2               cups  bok choy -- cut in 1" pieces
  2               tsps  light soy sauce
  2               tsps  Asian sesame oil

Bring stock to a simmer, add salt and pepper and continue to simmer for 2 minutes uncovered. Gently slide bean curd into simmering stock. Add bok choy and allow soup to simmer for 2 minutes. Drizzle soy sauce and sesame oil on top of soup, mix and serve at once.

Easy Family Recipes from a Chinese-American Childhood - Ken Hom
From "Karin Baumgardner" <ksbaum@home.com>




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NOTES : This could not be easier to make, and it's very tasty - perfect for dinner after a long day at work. I'm always on the lookout for new ways to prepare tofu, and will make this again. It might be fun to experiment with other vegetables in this, although the baby bok choy was very good.


* Exported from MasterCook *

            Spinach Artichoke Heart Dip With Cannellini Beans

Recipe By     :UNICO http://www.unico.ca/
Serving Size  : 4     Preparation Time :0:00
Categories    : Dips                            Eat-LF Mailing List
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  5                oz.  fresh spinach -- rinsed and stemmed
  2                     garlic cloves -- pressed or minced
  1 1/2            cup  white kidney beans -- rinsed and drained
  1                cup  chopped scallions
  2        tablespoons  chopped fresh basil
  2        tablespoons  fresh lemon juice to taste -- (2 to 3)
  5                     artichoke hearts -- minced (5 to 6)
                        salt and black pepper -- to taste

Using just the water clinging to the leaves after rinsing, steam the spinach until just wilted 2 or 3 minutes.

In a food processor, puree the spinach, garlic, beans, scallions, basil and 2 Tbs. of the lemon juice until very smooth. Fold in the minced artichoke and add more lemon juice and salt. Serve chilled or at room temperature.

Serve with pita bread, crisp fresh crudites

From PatH <kitpath@earthlink.net>




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NOTES : for this I would use the un-marinated kind - canned or frozen. I get good results perking the flavors of canned and frozen by sprinkling with a salt substitute and letting them sit for awhile. glass bowl; lined with a paper towel. sprinkle with Lawry's or Mrs dash. cover, refrigerate for maybe an hour or all workday. [PatH <kitpath@earthlink.net>]

* Exported from MasterCook *

                        Split Pea And Barley Soup

Recipe By     :The Vegetarian 5-Ingredient Gourmet, Nava Atlas, page 25
Serving Size  : 8     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Soups & Stews
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  16            ounces  packaged green or yellow split peas
     1/2           cup  pearl barley
  1              large  onion -- finely chopped
  3             medium  carrots -- thinly sliced
  2          teaspoons  salt-free herb-and-spice seasoning mix
                        Salt and freshly ground pepper -- to taste

8 OR MORE SERVINGS

This comforting classic thickens considerably as it stands, resulting in a generous quantity of soup. Each time you reheat it, thin it with additional water and adjust the seasonings. Or, once your original batch cools, consider freezing half of it for later use. This soup is a meal in itself. All you need is a good bread and a salad - simple or bountiful, as you prefer.

1. Combine the first 5 ingredients in a large soup pot with 8 cups water. Bring to a simmer. Cover and simmer gently for an hour.

2. Stir in 2 cups water, and simmer until the peas are completely mushy, about 30 minutes. Season with salt and pepper and serve, or cover and let stand off the heat for an hour or so before serving. Thin with water and correct seasonings as needed.

Calories: 117, Total fat: 0 g, Protein: 5 g, Carbohydrate: 23 g, Cholesterol: 0 mg, Sodium: 12 mg

From Kathleen <schuller@ix.netcom.com>






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* Exported from MasterCook *

                         Spring Vegetable Lasagna

Recipe By     :Cooking Light
Serving Size  : 6     Preparation Time :0:00
Categories    : Casseroles                      Eat-LF Mailing List
                Pasta                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        Cooking spray
  8               cups  torn Swiss chard
                        -- (about 3/4 pound)
  2               cups  chopped yellow squash
  1 1/2           cups  chopped onion
  1                cup  chopped red bell pepper
  1                cup  shredded carrot
     1/2      teaspoon  salt
  1         tablespoon  butter
  4                     garlic cloves -- crushed
  2        tablespoons  all-purpose flour
  1 1/2           cups  fat-free milk
  6        tablespoons  grated fresh Parmesan cheese -- (1-1/2 ounces)
                        divided
  1                cup  nonfat ricotta cheese
  1                cup  nonfat cottage cheese
  1                cup  grated Asiago cheese -- (4 ounces) divided
     1/2      teaspoon  dried oregano
  6                     no-boil lasagna noodles
                        -- (such as Barilla or Vigo)

Because this lasagna is packed with fresh vegetables, there may be extra moisture in the bottom of the dish after it bakes.

1. Preheat oven to 375 degrees.

2. Heat a Dutch oven coated with cooking spray over medium-high heat. Add chard, squash, onion, bell pepper, carrot, and salt; saute 10 minutes or until tender.

3. Melt butter in a saucepan over medium heat. Add garlic; saute 30 seconds. Add flour, and cook 1 minute. Stir constantly with a whisk. Gradually add milk, stirring with a whisk until blended. Cook until thick (for about 4 minutes). Remove from heat; add 1/4 cup Parmesan. Stir until cheese melts.

4. Combine ricotta, cottage cheese, 1/2 cup Asiago, and oregano in a bowl.

5. Spread 2 tablespoons milk mixture in the bottom of an 8-inch square baking dish coated with cooking spray. Arrange 2 noodles over milk mixture; top with half of ricotta mixture, half of vegetable mixture, and 1/2 cup milk mixture. Repeat layers, ending with noodles. Spread remaining milk mixture over noodles. Sprinkle with 1/2 cup Asiago cheese and 2 tablespoons Parmesan. Bake at 375 degrees for 45 minutes. Let stand 15 minutes. Yield: 6 servings.

NUTRITIONAL INFO:

CALORIES 308 (30% from fat); FAT 10.3g (sat 5.9g, mono 2.6g, poly 0.7g); PROTEIN 25.8g; CARB 30.8g; FIBER 3.3g; CHOL 53mg; IRON 2.2mg; SODIUM 865mg; CALC 495mg

From "Tina Bell" <tdbell1@jps.net>




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* Exported from MasterCook *

                 Spring Vegetable Ragout With Fava Beans

Recipe By     :VEGETABLES EVERY DAY by Jack Bishop
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Soups & Stews
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/4         pounds  fresh fava beans -- shelled
                        -- (about 1 1/4 cups)
  3        tablespoons  unsalted butter
  1             medium  onion -- chopped
  2             medium  carrots -- peeled
     3/4         pound  red potatoes -- scrubbed
                        Salt
                        Freshly ground black pepper
     3/4         pound  asparagus
  1                cup  stock
                        (vegetable or chicken flavored)
  2        tablespoons  snipped fresh chives

PREP: Slice carrots on the diagonal 1/4-inch this. Slice red potatoes 1/4-inch thick. Snap tough ends off asparagus, then cut on the diagonal into 2-inch pieces

Bring several quarts of water to boil in a medium saucepan. Add the fava beans and simmer for 2 minutes. Drain and refresh in a bowl of cold water. Drain again and them use your fingers to scrap away part of the outer light-green skin on each fava. Squeeze the skin to pop out the dark-green bean. Set aside the peeled favas.

Heat 2 tablespoons of the butter in a large saute pan. Add the onion and saute over medium heat until softened, about 4 minutes. Add the carrots, potatoes, and salt and pepper to taste. Stir to coat the vegetables with the butter. Reduce the heat to medium-low and cover the pan. Cook until the vegetables begin to soften, about 10 minutes.

Add the asparagus and stock. Bring to a boil, reduce the heat, cover and simmer for 3 minutes. Add the favas, cover and continue simmering until all the vegetables are tender, 2 to 3 minutes. Swirl in the remaining tablespoon of butter and adjust the seasonings. Garnish with the chives and serve immediately.

Makes 4 servings as a main course.

Serving Ideas : vegetarian main course, with crusty bread or biscuits

From PatH <kitpath@earthlink.net>




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NOTES : The dish, a light stew, produces plenty of buttery broth, he says, as well as perfectly cooked vegetables. "...a good way to enjoy favas with a minimum of work, and because of the way the vegetables are cooked each retains its individual flavor and character," Bishop writes.




* Exported from MasterCook *

                   Sprouted Breads And Sprouting Grains

Recipe By     :SMART BREAD MACHINE RECIPES by Sandra L. Woodruff
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Grains & Cereals
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/4           cup  whole wheat berries
                        filtered water

Spruce up breads with sprouted grains. Wheat berries, rye berries, and triticale can all be sprouted and added to bread dough. Slightly sweet and chewy, sprouts are rich in B vitamins, minerals, and fiber. To get started, all you need is a 1quart wide-mouthed glass jar, a specially designed lid with small holes or screening (found at any natural food store), and your chosen grain.

Sprouted grains contain diastatic enzymes (the same enzymes found in diastatic malt powder) that improve the quality of bread dough, enabling it to rise better. They also contain a sugar called maltose that adds a distinctive malt flavor to breads. Wheat sprouts are especially flavorful in yeast breads. Use about 1/2 cup of whole wheat sprouts per 1-pound loaf of bread (use the RAISIN BREAD setting when adding sprouts or they'll be pulverized). A word of caution -- the grains on the outside will be crunchy; so, chew carefully.

For a cracked-wheat effect, add chopped wheat sprouts to bread dough. Chopping sprouts releases more enzymes that condition dough; so, be careful since too many enzymes make the bread a gooey mess. Use 3 to 4 tablespoons of chopped sprouts per loaf of bread for optimal results. In breads where you want the conditioning effect of wheat sprouts without wheat-berry or cracked-wheat particles, puree 1 1/2 tablespoons of wheat sprouts with the liquid for the bread before mixing with flour.

Sprouts can cause bread to rise unpredictably. So, your safest bet is to let your machine mix and raise the dough once; then, shape it yourself and bake it in the oven. Make a braided loaf, a hearty round loaf, rolls, or even pizza crust with added sprouts.


SPROUTING MADE SIMPLE - Here are basic directions for sprouting grains. Any kind of grain can be sprouted. Wheat berries and rye berries are two of the easiest and tastiest.

1. Cover the bottom of a wide-mouthed glass jar with your chosen grain. Do not put too much grain in the jar.

2. Seal the jar with a sprouting lid (a specially designed lid with screening or holes in it). Cover the grain with water, and let it soak in a dark place overnight.

3. The next day, drain the grains and rinse with fresh, cool water. Lay the jar on its side and put it in a dark place.

4. Rinse with cool water twice daily and drain well until the sprout is as long as the grain. Sprouts that grow too long tend to make breads gummy and dense.

5. The sprouts will be ready in 2 to 3 days. When they are long enough, rinse and dry off, then use them immediately or refrigerate them until they're ready to use. Sprouts will keep in the refrigerator for 2 to 3 days.

From PatH <kitpath@earthlink.net>




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* Exported from MasterCook *

                         Sprouted Wheat Bread #3

Recipe By     :SMART BREAD MACHINE RECIPES by Woodruff
Serving Size  : 12    Preparation Time :0:00
Categories    : Breads                          Eat-LF Mailing List
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cups  whole wheat flour
  1         tablespoon  wheat gluten
     3/4      teaspoon  yeast
     1/2      teaspoon  sea salt
  1         tablespoon  barley malt or honey
  1         tablespoon  lecithin granules or vegetable oil
     3/4           cup  water -- PLUS
  1         tablespoon  water
     1/2           cup  wheat sprouts

Put everything except the wheat sprouts in your machine's bread pan. Turn the machine on the RISE/DOUGH setting so that it will mix, knead, and allow the dough
to rise once. Add the wheat sprouts after about 12 minutes, or when the machine signals (if it has that feature).

After the dough has risen, turn it out of the pan onto a lightly floured surface and shape it into a load loaf 5 inches in diameter. Place the dough on a baking sheet covered with cooking spray.

Cover the dough and let rise in a warm place until doubled in size -- about 35 minutes. Brush the top with egg white glaze or skim milk, and cut 4 slashed in a tic-tac-toe design across the top.

Bake 350F for about 25 minutes until the top is golden brown and the bottom sounds hollow when tapped. This make 12 1.5-oz slices.

Yield:
  "18 ounces"

From PatH <kitpath@earthlink.net>




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NOTES : Spruce up breads with sprouted grains. Wheat berries, rye berries and triticale can be sprouted and added to bread dough. Slightly sweet and chewy, sprouts are rich in B-vitamins, minerals and fiber.

They say we can add sprouted wheat berries to "hearty" (high gluten) bread doughs. The enzymes in the sprouts can make the dough rise un-predictably.

We can get this bread at the health foods store; about $3.50-4.00 a loaf.
It has a crunchy, chewy crust.



* Exported from MasterCook *

                              Steaming Food

Recipe By     :Mary Ellen Pinkham
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Information, Tips, Misc.


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        *****

A roasting pan can also work as a steamer for larger items, and is an inexpensive alternative to buying a dedicated fish steamer.


Steaming Food
Culinary expert Colleen Miner and TIPical Mary Ellen host Mary Ellen Pinkham demonstrate how to properly steam fish and vegetables.

There are many different types of steamers. Examples include pasta cookers, stackable steamers, collapsible steamer baskets, fish poachers and even a simple device like a roasting pan with a rack.


The roasting pan is good for holding larger quantities of food. Cover the bottom of the pan with water, and place two used tuna cans in the pan. Place the rack that came with the roster on the tuna cans, and place the items to be cooked on the rack. Put the pan over two burners on the stove and steam the food. A whole fish should take about 15 to 20 minutes to steam.


Another way to steam foods is to use four chopsticks and a wok. Place the chopsticks in the wok, forming a pattern like a tic-tac-toe diagram. Put a glass pan on the chopsticks, put the meat in the pan, cover and steam.


A great way to flavor food while it is steaming is to place it on a thick bed of fresh herbs, lemon, ginger or onion. This works for most foods, including fish and vegetables.


When steaming fish, place on aluminum foil, then place on the steaming rack. This will prevent certain types of fish from breaking apart. Remember that the steaming time will vary depending on the texture and thickness of fish, but it will usually take about four to six minutes.


Vegetables can also be steamed in the microwave. In a plastic container, add 1/4 to 1/2 cup of water, cover with plastic wrap and make sure to punch a small hole for steam to escape. Cook vegetables in small segments of 30 to 60 seconds, stopping to check on the progress.


A colander is a good substitute for a vegetable steamer. Place the vegetables in the colander, put the colander in a pot of water, cover and steam. Make sure the colander fits in the pot with the cover on.


Clean and trim all vegetables before steaming. Cooking time for each vegetable varies. String beans, carrots and cauliflower need five minutes of steaming, while corn, yellow squash, zucchini and broccoli need only about two minutes.


Food rests above liquid when being steamed and sits in the liquid when poached.


From: http://www.hgtv.com/HGTV/project/0,1158,FOLI_project_15533,FF.html

From Reggie Dwork <reggie@jeff-and-reggie.com>


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* Exported from MasterCook *

       Stir Fried Tofu And Green Beans With Tomato And Bell Pepper

Recipe By     :Hanneman 2001-06-18
Serving Size  : 2     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Tofu
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  10            ounces  lite firm silken tofu
  1                cup  jasmine rice -- (3/4 to 1-cup)
  8             ounces  green beans
     2/3           cup  sliced sweet onion
     1/3           cup  sliced green onions
  1           teaspoon  minced garlic -- or more to taste
     1/4           cup  broth
  5                     cherry tomatoes -- halved (1/3 to 1/2
                        cup)
     1/3           cup  chopped red bell pepper -- (to 1/2 cup)
  2        tablespoons  kung pao sauce -- or less to taste
  2        tablespoons  peanut oil
  1         tablespoon  oyster sauce

Drain the tofu. Place block on paper towels on plate. Top with towels. Press with a one-pound weight for about 30 minutes. Cut tofu into 1 x 1 x 1/2-inch pieces (slice once lengthwise, then grid 4x3).

Start the rice in the steamer. Rinse, trim and cut the green beans into 1-inch long pieces. Cook the beans while the rice cooks. Tips: If the green beans are high sugar, steam or blanch the for about 5 minutes or until crisp-tender and tasty. If using Kentucky beans, cook for about 15 minutes or until tender and tasty. Shock the beans in cold water. Drain well.

Meanwhile prepare the vegetables and set aside. Cut the onions. Cut the tomatoes. Cut an equal amount of red bell pepper.

Combine broth with bottled kung pao sauce.

STIR FRY: Heat a wok or large nonstick skillet over high heat. Add oil. Add tofu and brown lightly, turning gently for about 5 minutes total time. Remove to a small bowl. Pat with paper towel if needed. Toss with oyster sauce, about 1 tablespoon, to coat.

Reheat the wok. Add 1 tbs of oil only if needed. Saute the onions until starting to turn translucent (2 minutes). Add the green beans, tomatoes, red bell pepper and garlic. Stir fry until the green beans taste slightly caramelized (2 to 4 minutes). Add the diluted kung pao sauce. Add the tofu. Stir fry, tossing gently, until the tofu is heated. Serve at once on jasmine rice.

This weekend I bought Leeann and Katie Chin's EVERYDAY CHINESE COOKING and love the simplicity of the recipes. The first recipe we tried, we loved.

It renewed my interest in stir fries and in the other book I have of hers -- the betty crocker one -- called chinese cookbook. That one was reissued so now I have to buy that one too. hoping the revisions are as simplified as these.

Here's the first recipe we tried - and no. i didn't follow the instructions precisely.

recommend this to any who want to try silken tofu!

Description:
  "served with rice"
Source:
  "See Stir-fried green beans with tomato and tofu in EVERYDAY CHINESE COOKING by Leeann and Katie Chin"

From PatH <kitpath@earthlink.net>




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NOTES : A wonderful vegetarian meal that's comfort food to me and easy. Even "Smo-phewie" Bob loved it. The sauce was delicious. A nice hot and tangy blend of oyster and kung pao sauces -- sweetened with tomatoes and red bells. Convenient to make: we usually have these ingredients in the house. Shelf-stable tofu; dozens of jars on the refrigerator shelf.

Leeann's recipe was nearly identical. We mixed the onions (white and green); split the helping of tomatoes with red bell pepper. She didn't mention pressing the tofu. She heated the oyster sauce in the wok with the tofu -- which was too messy for me. I used 1 tablespoon less oil. We tested to serve two with 3/4 cup cooked each. We wanted more. I used the double-decker steamer for the rice and beans. Recommend this to anyone who wants to try tofu for first time.




* Exported from MasterCook *

                           Strawberry Smoothies

Recipe By     :WNEM Channel 5 Flint-Saginaw Michigan
Serving Size  : 4     Preparation Time :0:00
Categories    : Beverages                       Eat-LF Mailing List
                Fruit                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3               cups  strawberries -- sliced unsweetened
  1                cup  vanilla yogurt -- (8 ounces)
  1                cup  milk
  2        tablespoons  nonfat dry milk powder
  2        tablespoons  sugar
  2        tablespoons  strawberry fruit spread

In a blender or food processor, combine all of the ingredients. Cover and process until smooth. Pour into glasses; serve immediately.

Yield: 4 servings

From "Helen Deacey" <hdeacey1@sympatico.ca>




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* Exported from MasterCook *

                            Summerberry Cooler

Recipe By     :BHG Daily Recipe via e-mail
Serving Size  : 4     Preparation Time :0:00
Categories    : Beverages                       Eat-LF Mailing List
                Fruit                           Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  fresh strawberries
     1/2           cup  fresh raspberries
     1/4           cup  fresh blueberries
     3/4           cup  apple juice, frozen concentrate
  1 2/3           cups  chilled carbonated water Ice cubes
                        -- or 1 recipe Berry Ice Cubes (see below)

In blender container combine berries and apple juice concentrate. Cover and blend until smooth. Pour into pitcher and slowly stir in carbonated water. Pour over ice cubes or Berry Ice Cubes in tall, chilled glasses. Serve immediately. Makes 4 servings.

Berry Ice Cubes: Fill 2 ice-cube trays with fresh berries (halve or quarter berries, if necessary). Add water. Freeze until firm.


Nutrition facts per serving: 96 calories, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 15 mg sodium, 24 g carbohydrate, 1 g fiber, 1 g protein, 0% vitamin A, 27% vitamin C, 1% calcium, 4% iron.
(2 points)



Description:
  "For best results, keep the berries well chilled before preparing this
  hits-the-spot beverage."
S(MC formatted & WW Points by):
  "hd1940@yahoo.ca (Jun 29, 2000)"




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* Exported from MasterCook *

                         Sweetened Condensed Milk

Recipe By     :Minneapolis Tribune, 11/13/75
Serving Size  : 1     Preparation Time :0:00
Categories    : Condiments & Seasoning          Eat-LF Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  instant nonfat dry milk -- PLUS
  2        tablespoons  instant nonfat dry milk
     1/2           cup  warm water
     3/4           cup  sugar

Place warm water in a bowl.  Add dry milk and mix well.  Add sugar and mix until smooth.

From Kathleen <schuller@ix.netcom.com>





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* Exported from MasterCook *

                   Sweetened Condensed Milk Substitute

Recipe By     :Minneapolis Tribune, 11/13/75
Serving Size  : 1     Preparation Time :0:00
Categories    : Condiments & Seasoning          Eat-LF Mailing List
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2                     eggs
  1                cup  brown sugar
  1           teaspoon  vanilla
  2        tablespoons  flour
     1/2           cup  baking powder
     1/4      teaspoon  salt

Mix all ingredients together and use as a substitute for sweetened condensed milk.

This recipe can be substituted for sweetened condensed milk in dessert and bar recipes.

From Kathleen <schuller@ix.netcom.com>




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* Exported from MasterCook *

                             Tangerine Dreams

Recipe By     :Sunfood Cuisine by Frederic Paternaude
Serving Size  : 1     Preparation Time :0:00
Categories    : Desserts                        Eat-LF Mailing List
                Fruit                           Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  tangerine juice
  2                     ripe bananas
  1                     ripe papaya

Halve, seed, remove skin and dice the papaya (1 cup pulp).  Blend all ingredients and serve.

Source:
  "http://www.sunfood.net/smoothies.html"

From PatH <kitpath@earthlink.net>




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* Exported from MasterCook *

                       Tangy Grapefruit Vinaigrette

Recipe By     :Garden Cuisine, Paul Wenner, p332
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Fruit
                Salad Dressings                 Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2           cup  fresh grapefruit juice
     1/2           cup  rice wine vinegar
     1/4           cup  cold water
  1              clove  garlic -- finely minced
  1           teaspoon  finely chopped fresh basil
     1/2    tablespoon  finely chopped fresh thyme
     1/2      teaspoon  black pepper
     1/2      teaspoon  finely chopped parsley

Citrus juices make a tasty base for salad dressing.

Makes 1 cup

Whisk together the grapefruit juice, vinegar, and water in a small nonreactive bowl. Add the garlic, basil, thyme, pepper, and parsley.Mix well and chill until ready to use. It will keep nicely in the refrigerator for several days.

From "Ellen C." <ellencr@mindspring.com>




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* Exported from MasterCook *

             Thai-style Asparagus W Chiles, Garlic And Basil

Recipe By     :Cook's Illustrated, May 6, 1993
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Oriental
                Vegan                           Vegetables
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1         Tablespoon  Vegetable oil
  1         Tablespoon  Garlic -- minced
  1         Tablespoon  Serrano or jalapeno chile -- minced
  1 1/2         Pounds  Asparagus, snapped -- steamed
                        slightly undercooked
  2        Tablespoons  Soy or fish sauce
  1           Teaspoon  Dark Soy Sauce, Low Sodium -- Optional
  1         Tablespoon  Water
  1         Tablespoon  Sugar
  1                Cup  Basil -- chopped
  3              Large  Chiles of your choice -- slice
                        diagonal into thin ovals -- or 9 thin strips cut
                        red pepper

1. Heat a wok or large, deep skillet over high heat. Add oil and swirl to coat surface.

2. Add garlic and minced chile; toss until garlic begins to turn golden, about 15 seconds.

3. Add the asparagus; stir-fry until coated with oil, about 15 seconds.

4. Add soy sauces and 1 tablespoon water; stir-fry until basil wilts. Serve hot or at room temperature.

Note: Adapted from a recipe by Nancie McDermott (author of Real Thai, Chronicle Books, 1992), this Asian-style dish needs only simple grilled chicken or fish and steamed rice to round out its full flavors.

From Reggie Dwork <reggie@jeff-and-reggie.com>




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* Exported from MasterCook *

                        The Skinny On Ground Beef

Recipe By     :
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Information, Tips, Misc.
                Meats

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        *****

A study in the Journal of The American Dietetic Association has good news for beef eaters. Nutrition researchers found that a simple rinsing process reduced the fat content of cooked ground beef crumbles by as much as 50 percent. And, blotting can be used to reduce the fat content of cooked burgers, meatballs and meatloaf.

So whether you buy ground beef for taste, convenience or price, you also can enjoy the health benefits of lower-fat ground beef with a few easy steps.

3-ounce cooked portion, pan-broiled to medium doneness

Ground Beef - 80% Lean/20% Fat

Pan-broiled patties
  228 calories/ 15 g. fat/ 59% Calories from fat
Pan-broiled patties, after blotting
  217calories/ 14 g. fat/ 58% Calories from fat
Pan-broiled crumbles, after blotting and rinsing
  130 calories/ 5 g. fat/ 35% Calories from fat

Ground Beef - 73% Lean/27% Fat

Pan-broiled patties
  248 calories/ 18 g. fat/ 65% Calories from fat
Pan-broiled patties, after blotting
  230 calories/ 16 g. fat/ 63% Calories from fat
Pan-broiled crumbles, after blotting and rinsing
  135 calories/ 6 g. fat/ 40% Calories from fat


When cooking large quantities of ground beef, try boiling it instead of browning it.

Use a large pot of boiling water, crumble in beef, stir frequently. When done drain and rinse in a colander. It is then ready to use or freeze for future meals

Not only is this an easier way to cook ground beef, it also removes practically all the fat.

From Reggie Dwork <reggie@jeff-and-reggie.com>


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* Exported from MasterCook *

                           The Whole Enchilada

Recipe By     :Crazy Plates, by Janet and Greta Podleski
Serving Size  : 8     Preparation Time :0:00
Categories    : Chicken                         Eat-LF Mailing List
                Mexican & Southwestern

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2 1/2           cups  tomato sauce
  1 1/4           cups  salsa
  4          teaspoons  chili powder
  3          teaspoons  ground cumin
  1          teaspoons  dried oregano
  2               cups  chopped cooked chicken breast halves
  2               cups  cooked brown rice
  1                can  black beans -- (15 oz) drained and
                        rinsed
     3/4           cup  diced carrot
     3/4           cup  diced red bell peppers
     1/2           cup  chopped green onions
  2        tablespoons  lime juice
  2        tablespoons  cilantro -- (optional!)
  12            6 inch  corn tortillas
  1 1/2           cups  shredded reduced fat sharp cheddar cheese
     1/2           cup  lowfat sour cream

This is one of my favorite recipes (from one of my favorite cookbooks, no less!). I hope you enjoy this!

My changes: I add another can of beans. I like to add a can of Sun Vista pintos with jalapenos added. I usually cheat and use store-bought enchilada sauce (either a tin or a mix-packet), and use a cooked chicken from Costco; this makes a super fast, really good weeknight dinner. I know my changes effect the calories, so do so at your own risk!


Combine tomato sauce, salsa, 2 t chili powder, 2 t cumin, and oregano in a medium saucepan. Bring to a boil. Reduce heat and simmer, covered, 5 minutes. **I often cheat and use tinned enchilada sauce instead of all this extra work. * Meanwhile, combine chicken, rice, beans, carrots, red peppers, lime juice, cilantro, remaining 2 t chili powder and remaining 1 t cumin in a large bowl. Mix well.

Spray a 13x9 inch baking dish with cooking spray. To assemble casserole, spread 1 cup sauce over bottom of baking dish. Arrange 6 tortillas over bottom, overlapping as necessary. Spoon another 1 cup of sauce over tortillas and spread evenly. Top with 1/2 of the chicken-bean mixture and 1/2 of the cheese. Arrange remaining tortillas over cheese. Top with another 1 cup of sauce, followed by the remaining chicken-bean mixture and remaining cheese. Spoon any remaining sauce over top.

Cover with foil and bake at 350 for 35-40 minutes, until bubbly and heated through. Let stand 5 minutes before serving. Top individual servings with a dollop of sour cream.

Makes 8 servings.
350 calories
7.8 grams fat
6.6. grams fiber
49.5 grams carbohydrates
26.4 grams protein


From "Stephanie Miles" <stephaniemiles@hotmail.com>



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* Exported from MasterCook *

                         Tips For Engine Cooking

Recipe By     :
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Information, Tips, Misc.


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        *****

Tips for engine cooking
Here are some hints for turning out top-notch road food.

-- Use good-quality heavy-duty aluminum foil. The regular thinner kind tends to tear when it touches screws, hoses and wires.

-- For best results, cook fish or chicken. Other meats tend to toughen.

-- Small pieces cook faster than large pieces.

-- To wrap food, use the Big-Mac method. Pull up two opposite sides of the foil square, capturing the food between them. Bring the edges together and fold over about 1/2 inch. Continue folding down for a tight seal. Fold the ends of the foil packet as if wrapping a boxed gift; then tuck the mitered corners under the packet.

(Food is wrapped for cleanliness - the food's and the engine's - not because of engine fumes. The exhaust system releases fumes from the tailpipe, not under the hood.)

-- Don't expect the food to brown. Engine cooking essentially steams food. An engine cannot bake, broil or fry.

-- Seasonings become intense because food cooks more slowly than at home, so throttle back a little.

-- Be sure to outfit your toolbox with an oven mitt and tongs for retrieving hot food from the engine, and a roll of wire for securing food packets against the manifold.

-- Be sure to place food on the hot part of the engine. Some would-be cooks are tempted to take the little accordion-folded gizmo out of the air filter housing and put the food there. Stop!

That's not a hot place. Neither is a water hose. Look for metal parts, especially those with grainy surfaces that came from a forge.

-- Beware of traffic jams, and shorten your cooking mileage accordingly. Food burns just as surely at 5 mph as it does at 65 mph.

-- When removing food from the engine, watch out for screws that could tear the foil. You don't want your mechanic asking about that stuff dripped on the engine block.

-- Engine cooking is inexact. A dish cooked at a certain distance on one car may need to stay a few miles longer on the engine of another car, even of the same model. That's because all engines perform differently.

From Reggie Dwork <reggie@jeff-and-reggie.com>



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* Exported from MasterCook *

                         Tomato-basil Pasta Sauce

Recipe By     :Ellen Mitsue Eades <ellene@microsoft.UUCP>
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Sauces & Gravies
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  6                     Roma Tomato
     1/2           Cup  fresh basil
     1/2           Tsp  salt
  2             Cloves  garlic -- to taste

1. Core the tomatoes; place in blender or Cuisinart with basil and salt. Blend until combined.

2. Pour over fresh cooked pasta. You can add parmesan cheese if desired.

Difficulty : very easy.
Precision : approximate measurements.

From Reggie Dwork <reggie@jeff-and-reggie.com>




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* Exported from MasterCook *

             Tunisian Potato, Cauliflower And Chickpea Salad

Recipe By     :JOSLIN DIABETES HEALTHY CARBOHYDRATE COOKBOOK
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Salads
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2             medium  potatoes -- scrubbed
  1              pound  head of cauliflower -- broken into florets
  15            ounces  canned chickpeas -- rinsed and well
                        drained
  2              large  garlic cloves -- or more to taste
     1/4           cup  fresh lemon juice
     1/4      teaspoon  harissa(r)
                        or cayenne pepper
  1           teaspoon  cumin powder
  1           teaspoon  paprika
     3/4           cup  plain low-fat yogurt
                        salt (optional) -- to taste
                        freshly ground black pepper -- to taste
  2             ounces  reduced fat feta cheese -- crumbled
  3        tablespoons  chopped flat-leaf parsley
                        or cilantro

In a large pot, cook the potatoes in boiling water to cover until almost tender, about 20 minutes. Add the cauliflower and continue to cook for another 5 minutes. Drain and refresh under cold water. Drain again.

Slice the potatoes and place in a large bowl along with the cauliflower and drained chickpeas.

In a small bowl, combine the garlic, lemon juice, harissa, cumin, paprika and yogurt. Spoon over the potato mixture and lightly toss to coat evenly. Taste and add salt (optional) and pepper. Serve warm or chilled, topped with the feta cheese and parsley.

NUTRITION: Joslin choices 2 carbs (bread/starch), 1 fat

(C) 2001 Bonnie Sanders Polin and Frances Towner Giedt; Fireside 0684864517

Description:
  "Spicy harissa"

From PatH <kitpath@earthlink.net>




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* Exported from MasterCook *

                Turkey And Root Vegetable Soup With Celery

Recipe By     :Hanneman Tested 2001-06-11
Serving Size  : 2     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Soups & Stews
                Turkey

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     2/3         pound  turkey hen legs skin removed -- or two, see tip
                        salt and pepper
  1           teaspoon  vegetable oil
  1             medium  leeks (white and pale green)
  1              large  carrot -- scrubbed
  1              large  parsnip -- scrubbed
  1              stalk  leafy rib celery
  3               cups  99% fat free vegetable broth
                        plus more for thinning soup later
     1/4      teaspoon  dried thyme
     1/8      teaspoon  crushed dried rosemary
     1/8      teaspoon  celery seeds
     1/4      teaspoon  ground coriander
  1             packet  golden seasoning broth (0.13-oz ) -- (G. Washington)
     1/8      teaspoon  freshly ground black pepper -- plus more, to taste
  2                     bay leaves
  2        tablespoons  chopped fresh parsley -- see Variation

1. Using a sharp knife, pull the skin from the drumstick, cutting it off at the drumstick knob. Don't bother to remove the skin remaining around the knob. Sprinkle the turkey with salt and pepper. Set aside.

2. Prepare the vegetables: trim the leek; slit in half lengthwise and rinse well. Chop into 1/2-inch pieces. Dice carrot and parsnip into 1/2 inch pieces. Dice celery into 1/2-inch pieces.

3. In a 4-quart or larger pressure cooker, heat the oil over medium heat. (Use a pressure cooker that is large enough for the amount of turkey.) Add the turkey and cook, turning occasionally, until lightly browned, about 5 minutes. Transfer the meat to a plate and set aside.

4. Add the leeks, carrot, parsnip and celery to the pot and cook, stirring occasionally, until they begin to soften, about 2 minutes. Add a tablespoon of broth to keep vegetables from sticking while frying.

5. Spread the vegetables in an even layer. Sprinkle with the herbs, seed, broth powder, and pepper. Add the bay leaves. Return the meat to the pot and add the broth. (Do not fill the pressure cooker more than half way with liquid, or 2/3 height with food.)

6. Lock the lid in place. Bring to high pressure over high heat. Adjust the heat to maintain the pressure. Cook for 25 to 30 minutes. Remove the pot from the heat and quick-release the pressure. Open the lid, tilting it away from you to block any escaping steam.

7. Transfer the drumsticks to a cutting board and let cool until easy to handle. Remove the meat from the drumsticks, taking care to discard the long, thin sinews. Coarsely chop the meat into bite-sized pieces and discard the bones and sinews.

8. Skim off any fat on the surface of the soup. Remove the bay leaves.

9. Stir in the chopped turkey and parsley. Add additional broth to thin the soup. Cook, uncovered, over medium heat, until piping hot, about 3 minutes. Adjust salt and pepper if needed. Serve hot.

TIP - Cook two drumsticks or a leg with thigh attached. Use the extra for another meal (we made a curry chopped turkey salad on a dark bread.)

VARIATION (Rodgers and Ward): Turkey and Rice Soup: Stir 1/3 cup long-grain rice into the soup with the turkey and parsley. Simmer over medium heat until the rice is tender, about 15 minutes.

REVIEW: Yes! Very good soup. My version has less meat and twice the vegetables. I added celery and used a vegetable broth, supplemented with a broth powder, which also served as the salt. I also boosted the celery by adding seed and a hint of "citrus" by adding the coriander. The result was light in fat but rich in flavor. The parsnip was the star! --Hannemans

Source:
  "Adapted from Turkey and Root Vegetable Soup in PRESSURE COOKING FOR
EVERYONE by Rodgers and Ward"
Yield:
  "4 cups"

From PatH <kitpath@earthlink.net>




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NOTES : "Are you one of those people who loves to make turkey soup from the carcass of the holiday bird? Well, this soup provides those nostalgic flavors without having to roast a whole turkey first. Frugality is another benefit of this soup, as it uses turkey drumsticks, one of the most inexpensive items in the poultry case. If you have chicken stock or broth, use it, but water also makes a good soup." -Rick Rodgers and Arlene Ward 2001




* Exported from MasterCook *

                         Ultimate Smoothie (The)

Recipe By     :Sunfood Cuisine by Frederic Paternaude
Serving Size  : 1     Preparation Time :0:00
Categories    : Beverages                       Eat-LF Mailing List
                Fruit                           Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  fresh orange juice
  2                     mangos -- the pulp
  8                oz.  fresh or frozen blueberries
  1                     frozen or fresh banana
  2        tablespoons  flax seeds
  1           teaspoon  honey or maple syrup (optional)

Blend all ingredients and serve.

Source:
  "http://www.sunfood.net/smoothies.html"

From PatH <kitpath@earthlink.net>




                                    - - - - - - - - - - - - - - - - - - -

NOTES : Smoothies are now the word used for whipped beverages with fruit. apparently. The smoothie booth at the mall calls frappes smoothies then apologizes for the lack of yogurt. . . .

Smoothies are "...drinks made out of whole fruits, frozen fruits, fruit juices, and sometimes nuts, seeds, or other ingredients."



* Exported from MasterCook *

                       Unico's Vegetable Bean Stew

Recipe By     :UNICO http://www.unico.ca/
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Soups & Stews
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2        tablespoons  Olive Oil
  2 1/2           cups  chopped leeks
  2             cloves  garlic
  2        tablespoons  ground fennel seed
     1/2    tablespoon  salt
  3               cups  canned whole tomatoes -- with juice
     1/2           cup  white wine
  1 1/2           cups  carrot chunks
  2               cups  cooked white kidney beans
                        or one 19-oz can cannellini
  3        tablespoons  fresh tarragon
  3        tablespoons  fresh parsley

In a soup pot, warm the olive oil. Add the leeks, garlic, fennel and salt, cover and cook for 10 minutes on medium low heat, stirring occasionally.

Add the potatoes, tomatoes and wine, cover pot and simmer for 10 minutes, stirring a few times.

Add the carrots, cover and gently simmer, until the vegetables are tender. (The cooking time will vary depending on how small you have the vegetables cut). Add the beans, tarragon, parsley and stir gently for 2 or 3 minutes until the stew is thoroughly hot.


Source:
  ""Unique" Canadian marketer/distributor of Italian foods"

From PatH <kitpath@earthlink.net>




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* Exported from MasterCook *

                          Vanilla - Did You Know

Recipe By     :Nielsen-Massey Vanilla Company
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Information, Tips, Misc.


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------

DID YOU KNOW?

A few drops of vanilla in a can of paint will help eliminate unpleasant odors!

A vanilla bean under your car seat gives a fresh aroma and helps eliminate musty odors.

A teaspoon or so of vanilla in Italian tomato sauces or Mexican chili helps cut the acidity of the tomatoes!

The United States consumption of vanilla beans is approximately 1,200 tons per year!

In baking, cream the vanilla with the shortening or butter portion of the ingredients. The fat encapsulates the vanilla, preventing it from volatilizing in the baking process.

Vanilla beans are hand-pollinated, on family plantations.

The entire vanilla cultivation process, from planting to market, can take from five to six years!

Vanilla extract is used by veteran fishermen to mask the smell of their hands so the fish won't detect them!

From Reggie Dwork <reggie@jeff-and-reggie.com>



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* Exported from MasterCook *

                          Vegetable Barley Salad

Recipe By     :Taste of Home's Light & Tasty (April/May 2001)
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Salads
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  14 1/2        ounces  chicken broth -- (14-1/2 ounces can)
     1/2           cup  pearl barley -- medium
  1                cup  mushrooms -- chopped fresh
     3/4           cup  chopped celery -- chopped
     1/2           cup  waterchestnuts
     1/2           cup  chopped green pepper
     1/3           cup  shredded carrots
     1/4           cup  chopped green onions
  1                     garlic clove -- minced
  1 1/2      teaspoons  dill weed
     1/2      teaspoon  dried basil
     1/2      teaspoon  salt
     1/3           cup  fat-free red wine vinegar salad dressing -- *see Note

In a saucepan, bring broth to a boil. Stir in barley. Reduce heat; cover and simmer for 40-45 minutes or until tender. Meanwhile, in a salad bowl, combine mushrooms, celery, water chestnuts, green pepper, carrot, onions, garlic, dill, basil and salt; mix well. Add the barley and salad dressing; stir to coat. Serve warm or cold. Yield: 4 servings.


S(Scanned & MC formatted):
  "hd1940@yahoo.com (June 16, 2001)"


Nutritional Analysis: One serving (1 cup) equals 191 calories, 8 g fat (1 g saturated fat), 0 cholesterol, 1,067 mg sodium, 26 g carbohydrate, 6 g fiber, 5 g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat, 1/2 lean meat.

Using the above analysis the old points are 3. new points 4

** Note: The original recipe called for red wine vinaigrette salad dressing, this isn't available to my knowledge in Canada, so I changed to fat-free red wine vinegar salad dressing.

MC Points for my version is: is 2 points whether old or new program. Helen D.





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NOTES : GRIST FOR THE MILL. You can add to our serial of good-for-you grain dishes. If you do wonders with wheat, rice, rye, oats, barley, corn, etc., let us know. "I adapted this great-tasting wholesome salad from another recipe," notes Marge Chapko from Eau Claire, Wisconsin. "I serve it to family, friends and even people who don't like barley-and they end up asking for the recipe. I sometimes turn it into a main dish by adding leftover meat." We may share your ideas here or on our Web site (www. lightandtasty.com). Write to "Going with the Grains", Light & Tasty, 5925 Country Lane, Greendale WI 53129 orE-mail to editors@lightandtasty.com.


* Exported from MasterCook *

                   Whole-grain Apple Bread French Toast

Recipe By     :
Serving Size  : 1     Preparation Time :0:00
Categories    : Breakfast                       Eat-LF Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        -- whole grain bread with apples
     1/4           cup  egg beaters(r) 99% egg substitute -- per slice of bread
  2        tablespoons  buttermilk -- per slice of bread

We're waiting breakfast at I type. I used the net to find a recipe for baked french toast that uses a higher fiber bread. I bought some whole-grain with apple bread at the health food market, cut 1-inch thick. Says it's good for French toast. So.... I added 1/4 cup liquid egg sub per slice plus 2 tbs buttermilk per slice and soaked it for about 35 minutes (couldn't wait!).  And what did we do before ziplock leakproof bags? We like those things.

Bake on cookie sheet at 350 for .... well, I'm waiting now. Advice says from 30 to 60 minutes. Some range, huh?

From PatH <kitpath@earthlink.net>


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* Exported from MasterCook *

                    Wild Mushroom Spread With Croutons

Recipe By     :The Mediterranean Vegan Kitchen, Donna Klein
Serving Size  : 4     Preparation Time :0:00
Categories    : Appetizers                      Eat-LF Mailing List
                Spreads & Sandwiches            Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              ounce  dried porcini mushrooms
                        -- or other wild mushroom
  1         tablespoon  extra-virgin olive oil
  8             ounces  white button mushrooms -- cleaned, trimmed,
                        and sliced
  2       large cloves  garlic -- finely chopped
                        Salt and freshly ground black pepper -- to taste
  2        tablespoons  marsala wine
                        -- port or sherry or Madeira
  2        tablespoons  finely chopped fresh parsley
  16                    baguette rounds -- (1/2-inch thick)
                        lightly toasted (16 to 20)

Soak the porcini mushrooms in 1 cup hot water for 15 minutes; drain, and reserve the soaking liquid. Strain the soaking liquid through a coffee filter or paper towel-lined strainer. Reserve 1/2 cup and set aside. (Save the remaining strained liquid for soups or stocks, if desired.) Rinse the mushrooms thoroughly; chop coarsely and set aside.

In a large nonstick skillet, heat the oil over medium heat. Add the porcini mushrooms, button mushrooms, garlic, salt, and pepper. Cook, stirring often, until the mushrooms have started to give off their liquid, 3 to 5 minutes.

Add the marsala and reserved soaking liquid to the skillet; bring to a boil over high heat. Cook, stirring constantly, until the liquids are greatly reduced and syrupy. Remove from the heat and add the parsley, stirring well to combine. Taste and season with additional salt and pepper if needed.

Serve warm with baguette rounds.

Yield: Makes 4 to 6 servings
Difficulty: Easy

From "Ellen C." <ellencr@mindspring.com>




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* Exported from MasterCook *

                           Zesty Fruit Smoothie

Recipe By     :Mary and Sara Corpening
Serving Size  : 1     Preparation Time :0:00
Categories    : Breads: Quick & Muffins         Eat-LF Mailing List
                Fruit                           Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2                     chopped frozen bananas
  1                cup  quartered fresh frozen strawberries
  1                cup  fresh orange juice

Pour orange juice into a blender then add bananas and strawberries. Mix for 30 seconds.

Source:
  "Smoothies: 50 Recipes for High-Energy Refreshment"

From PatH <kitpath@earthlink.net>




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NOTES : For the freshest flavor, do not make more than 24 ounces at a time



* Exported from MasterCook *

                              Zucchini Fries

Recipe By     :Cook and Tell, Riverside Press-Enterprise 6/6/01
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-LF Mailing List             Vegetables
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2             medium  zucchini
  2          teaspoons  milk
  1                     egg
     1/2           cup  seasoned bread crumbs

Cut zucchini in half crosswise, then cut each half lengthwise. Beat together milk and egg in a small bowl. Place crumbs on a sheet of waxed paper. Dip each zucchini strip in egg mixture, then in crumbs, turning to coat evenly. Place strips on baking sheet which has been sprayed with nonstick cooking spray. Bake in 400-degree oven for 8 minutes; turn and bake 7 minutes more or until golden brown. Serve immediately.

From PatH <kitpath@earthlink.net>




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NOTES : Grace Ruth Dalby of Canyon Lake has collected zucchini recipes over the years. She shared these from her collection. Serves 4


