* Exported from MasterCook *

                   90'S Style Chicken Salad (Adjusted)

Recipe By     :
Serving Size  : 6     Preparation Time :0:00
Categories    : Chicken                         Eat-Lf Mailing List


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4                     Skinless Boneless Chicken Breasts -- -
                        broiler/fryer, bon
  4                     Skinless Chicken Thighs -- - broiler/fryer type
  3               Cups  Nonfat Chicken Broth
  5          Teaspoons  Curry powder -- divided
  11            Ounces  Mandarin Oranges In Juice -- Drained
     1/4           Cup  Cashews -- Unsalted, Halved
     1/2           Cup  Pitted Dates -- chopped
  2          Teaspoons  Red Bell Pepper -- diced
  1                Cup  Lowfat Yogurt -- mandarin orange
     1/2           Cup  Nonfat Mayonnaise
     1/4           Cup  Coconut -- flaked
     1/4           Cup  Chutney -- finely chopped
                        Curly lettuce cups
                        Coconut flaked
                        Cashews -- chopped

Put the chicken in a deep saucepan. Add broth and 4 teaspoons of the curry powder. Cover and simmer for about 30 minutes or until the chicken is fork tender.

Remove from the heat and allow the chicken to cool in the broth. When cool, separate the meat from the bones. Discard the bones and broth.

Cut chicken into bite-sized pieces and put it into a large bowl with the oranges, cashew halves, dates, and red pepper; set aside.

In a small bowl, make the dressing by mixing together the yogurt, mayonnaise, coconut, chutney, and the remaining teaspoon of curry powder; blend well.

Fold the yogurt dressing into the chicken-orange mixture.

Arrange lettuce cups on a large platter. Fill with salad, garnish with coconut and cashews.

* Plain orange or lemon yogurt may be substituted.
Cook:  Lynn Akers, Virginia
Source: "Chicken Cookery"  - 1994 Delmarva Chicken Cooking Contest :
Delmarva Poultry Industries, Inc.
Georgetown, Delaware, 19947-9622

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




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



* Exported from MasterCook *

                         All-purpose Sponge Cake

Recipe By     :The CKFM Bonnie Stern Cookbook, p. 128
Serving Size  : 10    Preparation Time :0:00
Categories    : Cakes & Frostings               Eat-Lf Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  cake flour
     1/4      teaspoon  baking powder
  1              pinch  salt
  3                     eggs -- separated
     1/3           cup  ice water
  1                cup  sugar
     1/4      teaspoon  almond extract -- pure
     1/2      teaspoon  vanilla extract -- pure
     1/4      teaspoon  cream of tartar

1. Preheat the oven to 325F/160C. Line an ungreased 9-in/24-cm springform pan with a round of parchment paper or waxed paper.

2. Sift together the flour, baking powder and salt. Reserve.

3. Beat the egg yolks until thick and lemony. Beat in the ice water until pale and foamy.

4. Add the sugar and beat until the mixture is very light and the sugar is dissolved, about 10 minutes with an electric beater. Add the almond extract and vanilla extract.

5. Fold the cake and pastry flour into the yolk mixture in three additions.

6. Beat the egg whites and cream of tartar until light. Fold the egg whites into the batter.

7. Turn the batter gently into the pan and bake for 40 to 50 minutes. Cool on a rack before removing from the pan.

Formatted in MasterCook 4 by Ellen Pickett <ellen@qnetix.ca> 1997.




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

NOTES : "This is a delicious sponge cake that can be used for trifle, cakes, or whenever you want a plain light, but really good cake. It can also be baked as a jelly roll, but reduce the baking time to 20 to 25 minutes.


* Exported from MasterCook *

                            Almond Biscotti #5

Recipe By     :"Cooking for Healthy Living"  Jane Fonda
Serving Size  : 1     Preparation Time :0:00
Categories    : Cookies & Bars                  Eat-Lf Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cups  flour
  1                cup  sugar
     1/2           cup  sliced almonds -- toasted
     3/4           tsp  baking soda
     1/4           tsp  salt
  2                     eggs
  2                     egg whites
  1                tsp  vanilla
     3/4           tsp  almond extract

1.  In large bowl, combine flour through salt.

2. In smaller bowl, whisk remaining ingredients. Add to dry ingredients and stir until just blended.

3. Turn onto floured surface and shape into 10" log. Place on sprayed baking sheet and bake at 325F for 35-40 mins until tester comes clean. Let cool 5 mins.

4. Reduce oven to 300F. Meanwhile, slice log into 18 pieces. Arrange on same sheet and bake each side for 10 mins until golden brown. Cool until crisp.
>From: Cathleen <catht@interlog.com>





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

NOTES : "Store in tight container for up to 1 week. Flavour improves after 1-2 days."

My notes: I needed longer than recommended time, and even could have used a bit longer. Next time, try keeping in oven for 50-55 mins for first baking. Trust tester and colour, not recommended time!
Per 1 of 18 equal-sized cookies:
136 calories, 2g fat (16%CFF)
0g sat.fat


* Exported from MasterCook *

                        Apple Cheese Tart - Phyllo

Recipe By     :International Cheese Co., Toronto, CA
Serving Size  : 6     Preparation Time :0:00
Categories    : Desserts                        Eat-Lf Mailing List
                Fruit                           Pies, Crusts & Pastry
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  6             sheets  phyllo dough
  1         tablespoon  melted butter
  2        tablespoons  light raspberry jam spread
  1                cup  lowfat ricotta cheese
  6        tablespoons  granulated sugar -- divided
  1         tablespoon  grated lemon rind
  1                     egg
  4             medium  peeled apples -- thinly sliced
     1/2      teaspoon  ground cinnamon

1. Place 2 sheets of phyllo in centre of a 9-inch pie plate, allowing edges to overhang. Brush lightly with butter. Repeat twice. Spread bottom of phyllo with jam.

2. Whisk together cheese, 3 tbsp. sugar, lemon rind and egg; pour over jam.

3. Combine apples with remaining sugar and cinnamon. Arrange apples over top of cheese layer. Carefully roll and crumble overhanging edges of phyllo and tuck into pie plate, making a rim.

4. Bake at 375F for 45 to 55 minutes, or until apples are tender and cheese is set. Cool at room temperature; refrigerate. Serve warm or cold.


Source:
""Spa Magic" by Rita DeMontis, Toronto Sun 03/03/99"
From PatHanneman <kitpath@earthlink.net>





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

NOTES : All the taste of apple pie and cheesecake, but low in fat and calories -- you can have your cake and eat it, too. For extra-special ricotta, try it fresh.


* Exported from MasterCook *

                             Apple Cider Mold

Recipe By     :Sunset Fresh Ways With Salad
Serving Size  : 8     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Salads


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3               cups  Apple Cider
  2                Env  Unflavored Gelatin
     1/4          cups  Sugar
  6                 Oz  Lemonade, Frozen Concentrate -- Thawed
  2                 Lg  Red Apples
     1/4          cups  Chopped Celery
     1/4          cups  Slivered Almonds
                        Chutney Dressing: -- Separate Recipe

Celery, almonds, and chunks of apple provide the crunch in this tart cider salad. Top serving with a dollop of creamy chutney dressing.

Pour 1 C of the cider into a 1 1/2 - 2 qt pan; sprinkle with gelatin and let stand for about 5 min to soften. Add sugar; place over low heat and stir until gelatin and sugar are dissolved. Remove from heat and set aside.

Pour lemonade concentrate into a large bowl. Core and dice apples, and mix with lemonade. Then, with a slotted spoon, lift out apples and set aside. Add lemonade and remaining 2 C cider to gelatin mixture; stir until blended. Set pan in a large bowl filled with ice cubes and stir until mixture reaches the consistency of unbeaten egg whites (about 10 min). Stir in apples and celery.

Sprinkle almonds in a 6 C mold; spoon gelatin mixture over nuts. Cover and refrigerate until firm (at least 3 hrs) or until next day.

Meanwhile, prepare Chutney Dressing (see separate recipe).

To serve, unmold salad onto a serving plate. Pass dressing at the table.

Makes 8 servings.

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




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

NOTES : Cal 233.2
Total Fat 2.7g
Sat Fat 0.3g
Carb 52.2g
Fib 1.4g
Pro 2.8g
Sod 61mg
CFF 9.8%



* Exported from MasterCook *

                      Apple Muffins, Tried And True

Recipe By     :
Serving Size  : 14    Preparation Time :0:00
Categories    : Breads: Quick & Muffins         Eat-Lf Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cups  All Bran Extra Fiber
  1                cup  lowfat buttermilk
     3/4           cup  applesauce
     1/4           cup  egg beaters(r) 99% egg substitute
     1/4           cup  prune puree (Lighter Bake)
     1/2           cup  brown sugar
  1                tsp  vanilla
  1                     apple -- diced
                        -- (I leave the skin on)
                        ---
     1/2           cup  wheat flour
     1/2           cup  oat flour
     1/2           cup  Quaker Multigrain
                        -- (can be found in a canister with the
                        Quaker Oats)
  1                tsp  baking soda
     1/4           tsp  salt
  2                tsp  cinnamon
     1/4           tsp  nutmeg

Mix All Bran Extra with wet ingredients and brown sugar. Let stand to soften All Bran. Stir in dry ingredients. Spoon into prepared muffin tins. Bake at 400 degrees for 16 minutes. Let stand 10 minutes or so before removing from muffin pan.


Makes 14 muffins.

Each muffin has just over 100 calories, about 5 grams of fiber, and less than 1 gram of fat. For those of you on the Weight Watchers program, that comes out to 1 point!

From jl.gleason@mapp.org



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

NOTES : I've made these muffins so many times I don't even need to look at the recipe to remember it. I have these muffins almost every day for breakfast with Pumpkin Yogurt. (I'll include that recipe too.) They are so moist and yummy!

* Exported from MasterCook *

                            Apple Topped Cake

Recipe By     :Let Them Eat Cake by Virginia N. White
Serving Size  : 12    Preparation Time :0:00
Categories    : Cakes & Frostings               Eat-Lf Mailing List
                Fruit                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     3/4           Cup  Flour, All-Purpose -- sifted
     3/4           Cup  whole-wheat flour -- sifted
  1           Teaspoon  baking powder
     1/4           Cup  honey
     1/2           Cup  brown sugar -- lightly packed
     1/4           Cup  oil
  4              Large  Egg White -- or substitute
  1         Tablespoon  nonfat yogurt -- plain flavored
  5                     Apple -- cored & sliced thin,
                        -- peeled
                        --Topping--
                        Bring to a boil:
  2               Tbsp  oil
     1/4          cups  Brown Sugar -- or granulated
  1                Tsp  cinnamon
  1                Tsp  Butter -- optional,
                        -- natural dehydrated

Preheat the oven to 425F. Grease a 9x13 inch baking pan. Sift both flours and the baking powder together in a medium sized bowl. Beat the honey, 1/2 cup brown sugar, vegetable oil, egg whites, and nonfat yogurt together. Pour this into the flour mixture and stir well. Pour the dough into the prepared pan and smooth out evenly. Lightly press the apples into the dough in straight lines. Bake for 10 minutes at 425F. Remove the cake from the oven. Drizzle the topping over the top of the apples. Return the cake to the oven and bake at 375F for 15 to 20 minutes or until cake tester comes out clean.

>From: Heather_Strenzwilk.Roch811sd@xerox.com
>To: Mastercook@mind.org

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




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

NOTES : This is a very popular dessert in my house. It is easy to make and filled with delicious, healthy ingredients.



* Exported from MasterCook *

               Applesauce Muffins, Curly Maple's (Original)

Recipe By     :Taste of Home Magazine, April/May '95, p.51
Serving Size  : 18    Preparation Time :0:00
Categories    : Breads: Quick & Muffins         Eat-Lf Mailing List
                Information, Tips, Misc.        Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2           cups  sugar
     1/2           cup  butter or margarine -- softened
  2                     eggs
  2               cups  flour
  1           teaspoon  baking powder
  1           teaspoon  ground cinnamon
     1/2      teaspoon  baking soda
     1/2      teaspoon  ground cloves
     1/4      teaspoon  salt
  1                cup  applesauce

In a mixing bowl, cream sugar and butter by  hand. Add eggs, one at a time, beating well after each addition. Combine dry ingredients. Add to the creamed mixture alternately with applesauce. Mix just until combined. Fill greased or paper-lined muffin cups 2/3s full. Bake at 350 f. for 20-25 minutes. Cool on a
wire rack.

From miller@micro.ti.com (Jenni Miller)




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



* Exported from MasterCook *

               Applesauce Muffins, Curly Maple's #2 (Redux)

Recipe By     :c Sarah Phillips www.healthyoven.com
Serving Size  : 18    Preparation Time :0:00
Categories    : Breads: Quick & Muffins         Eat-Lf Mailing List
                Information, Tips, Misc.        Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2           cups  packed brown sugar
     3/4           cup  unsweetened applesauce
  2        tablespoons  canola oil
  2              large  egg whites
  1              large  egg
  2               cups  flour
  1           teaspoon  baking powder
  1           teaspoon  ground cinnamon
     3/4      teaspoon  baking soda
     1/2      teaspoon  ground cloves
     1/4      teaspoon  salt
  1                cup  applesauce

	Mix the dry ingredients in a medium sized bowl. Make a well in the center of the dry ingredients and set aside. Mix the SUGAR and wet ingredients with a hand mixer for 1 minute or more until frothy. Add the sugar mixture to the dry ingredients, and gently mix together. The batter can be lumpy. DO NOT OVERMIX
and DO NOT OVERBAKE---they may bake a little bit faster than the full fat recipe.
Fill greased or paper-lined muffin cups 2/3s full. Bake at 350 f. for 20-25 minutes. Cool on a
wire rack.

Orig from: Taste of Home Magazine, April/May '95, p.51
From miller@micro.ti.com (Jenni Miller)

NOTES for REDO:

You have 2 choices with your recipe to make it  lower in fat.
Choice number 1 is the best pick for this particular recipe.

1. You can eliminate the butter and replace it with 3/4 cup unsweetened applesauce plus 2 TBSP canola oil. Increase the baking soda to 3/4 teaspoon. Substitute one of the large eggs with 2 large egg whites. Use 1 1/2 cups packed dark brown sugar instead of white sugar.

Without the butter, then you need to mix the ingredients according to the "New Classic Method" as outlined in my book, THE HEALTHY OVEN BAKING BOOK, Doubleday, 1999:
	Mix the dry ingredients in a medium sized bowl. Make a well in the center of the dry ingredients and set aside. Mix the SUGAR and wet ingredients with a hand mixer for 1 minute or more until frothy. Add the sugar mixture to the dry ingredients, and gently mix together. The batter can be lumpy. DO NOT OVERMIX
and DO NOT OVERBAKE---they may bake a little bit faster than the full fat recipe.

2. Or, you can reduce the butter in half and follow the preparation steps already outlined in the recipe. Add in 1 TBSP canola oil and substitute one of the large eggs with 2 large egg whites. The sugar and butter will not cream well together, but try and combine them as best possible (steps are described in my book under "The New Creaming Method" ). Add in the canola oil with the applesauce and the egg whites with the eggs.

OTHER: In addition, this recipe could use 1 cup of shredded carrots or shredded zucchini, or 1/2 cup of raisins, cranberries or currants mixed with 1/4 cup finely chopped walnuts. Even adding in 1 cup fresh blueberries would be delicious.

Sarah Phillips www.healthyoven.com




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



* Exported from MasterCook *

                     Apricot Graham Cracker Pie Crust

Recipe By     :Graham Kerr's Best
Serving Size  : 8     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Pies, Crusts & Pastry
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/4      teaspoon  light olive oil
  8              whole  lowfat graham crackers
     1/2           cup  dried apricots
  2        tablespoons  apricot preserves

Strain the yogurt overnight. Keep refrigerated.

Crust:
Oil a 9-inch pie plate (with a removable bottom). Whiz the graham crackers and apricots in a food processor until there are no apricot chunks. Add the preserves and process until it begins to clump. Press this mixture into the prepared pan and press over the bottom and up the sides with wet fingers. Set aside.

Filling:
Combine the yogurt cheese and lemon zest. Spread the filling over the bottom of the prepared crust. Lay the strawberry halves around the outside edge, with the pointed ends touching the edge of the pan. Moving toward the center, make another row of strawberries lightly overlaping the first. Now make a row of all the kiwi slices. Fill the center with blueberries  and set blueberries along the edge where here is any white showing.

Melt the apricot preserves in a small saucepan set over medium heat or in the micro and strain into a bowl. Gently brush the fruit with the strained preserves. This will hold the blueberries in place.

Serve the tart immediately or chill it for several hours. Best eaten the same day it is made.

From Ellen C.  <ellen@elekta.com>



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



* Exported from MasterCook *

                            Armenian Meatballs

Recipe By     :Prevention's Freezer Cookbook
Serving Size  : 1     Preparation Time :0:00
Categories    : Appetizers                      Eat-Lf Mailing List
                Meats

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  8             ounces  extra lean ground round
     1/4           cup  soft bread crumbs
  2        tablespoons  water
  1              clove  garlic -- minced
     1/2      teaspoon  cumin
     1/4      teaspoon  salt
     1/4      teaspoon  ground black pepper
  14            ounces  canned low-sodium tomatoes
                        chopped with juice
  8             ounces  low-sodium tomato sauce

In a medium bowl combine beef, bread crumbs,water,garlic, cumin, salt & pepper. Mix well, form into 1" balls. Place in 10" non-stick skillet. Add tomatoes, & tomato sauce. Bring to a boil over med-high heat. reduce heat to med. Cover & cook 25 minutes or until the meatballs are no longer pink in the center.

MEATBALLS

Alternate cooking method from 30 Day Gourmet Manual: broiling Place the meatballs on an oiled, (you can use foil if you want to save on clean-up) rimmed baking sheet.
Broil until lightly browned and no longer pink in the center.

Freezing Instructions for cooked meatballs: Cool. For best results, Flash Freeze on cookie sheet. Place meatballs in a freezer bag or container. Seal, label and freeze.

Freezing Instructions for cooked meatballs to be served in sauce: Freeze and/or thaw them in the sauce to give them more flavor.

To serve, you can thaw meatballs in the microwave or refrigerator then bake at 350 for 10-20 minutes until hot.
Or you can microwave them from frozen in about 2-3 minutes 100% power..

If using sauce, thaw meatballs as above and pour sauce over the meatballs. Heat in saucepan on stove top, microwave at 70% power (to prevent splatters of the sauce),
or in crockpot until sauce and meatballs are both hot. Stir the meatballs in the sauce occasionally while cooking.

Serve over rice, spaghetti or potatoes.


By Pheasant913@webtv.net (kevin Potter) on Jan 4, 1999, converted by MC_Buster.


From SuzyWert@aol.com





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



* Exported from MasterCook *

           Artichoke Potato Salad With Tarragon Lemon Dressing

Recipe By     :Donna Deane
Serving Size  : 12    Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Potatoes
                Salad Dressings                 Salads
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1         tablespoon  salt -- plus
     1/2      teaspoon  salt
  1 1/2         pounds  small red boiling potatoes
  13 3/4        ounces  canned water-packed artichoke hearts -- drained and
                        quartered
  1                cup  frozen petite green peas
  1                cup  sliced celery
     1/4           cup  chopped onion
  2        tablespoons  chopped parsley
     1/2           cup  lowfat mayonnaise
     1/2           cup  plain nonfat yogurt
  1           teaspoon  minced tarragon -- plus
                        tarragon sprigs -- for garnish
  2             cloves  garlic -- minced
  1         tablespoon  lemon juice
  1           teaspoon  Dijon mustard
     1/4      teaspoon  freshly ground pepper
  2        tablespoons  skim milk -- optional (2 to 3)
                        Romaine lettuce leaves
  1                     tomato -- sliced

Bring large pot of water to boil and stir in 1 tablespoon salt. Add potatoes and return to boil. Reduce heat and simmer until potatoes are fork tender, 25 to 30 minutes. Drain and let stand until cool enough to handle.

Peel potatoes and cut into 1-inch cubes. Gently toss together potatoes, artichokes, peas, celery, onion and parsley in mixing bowl. Set aside.

Mix mayonnaise, yogurt, minced tarragon, garlic, lemon juice, mustard, pepper and remaining 1/2 teaspoon salt in separate bowl. Pour dressing over potatoes and toss to coat evenly. Cover and chill several hours or overnight to let flavors blend.

Before serving, add 2 to 3 tablespoons nonfat milk if needed to moisten salad. Taste and adjust seasonings if necessary. Line serving platter with romaine leaves. Spoon potato salad on romaine and garnish with tomato slices and tarragon sprigs. Sprinkle with freshly ground black pepper.
Source:
   "Low-Fat Cooking: Spud Salad"
S(Contributed by):
   "kitpath@earthlink.net 6/99"
Copyright:
   "LA Times July 8, 1998"

From PatHanneman <kitpath@earthlink.net>





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

NOTES : The trick to making low-fat salad dressing is obvious: Don't use high-fat mayonnaise. But you don't want to simply substitute low-fat mayonnaise. It just doesn't taste as good as the real thing. This potato salad had tasters in The Times Test Kitchen coming back for seconds--and these weren't weight watchers. They liked the flavor. Low-fat mayonnaise is mixed with nonfat yogurt, minced tarragon and garlic, lemon juice and a touch of Dijon mustard. Artichoke hearts, celery and green peas are added to the potatoes for color and crunch. Red rose, yellow rose and Yukon golds are all good boiling choices for potato salad. Cook them only until they are fork tender, then drain immediately to prevent them from becoming water logged and mushy. It's best to toss the potatoes with the dressing while they're still warm to allow the flavors to penetrate the potatoes. When ready to serve, spoon the well-chilled potato salad on a platter of romaine leaves and surround it with tomato slices and sprig

* Exported from MasterCook *

                          Artichokes With Herbs

Recipe By     :MC-Recipes List 1997
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Pressure Cooker
                Vegan                           Vegetables
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2              large  Artichokes -- (or 4 medium)
  1              small  Carrot
  1              small  Onion
  1         tablespoon  Olive oil
  2        tablespoons  Parsley -- chopped
     1/2      teaspoon  Basil leaves -- dried
     1/2      teaspoon  Oregano
     1/2      teaspoon  Dill weed
  1                     Garlic clove
                        Salt
  1                cup  dry white wine
                        Pepper to taste

With scissors or sharp knife, cut 1 1/2 inches off top of each artichoke; cut off stems. Pull leaves open at top; remove center leaves and scrape out choke with spoon. In blender or food processor, combine carrot, onion, parsley, dried herbs, garlic and salt and black pepper to taste; process until finely chopped. Stuff herb mixture between leaves of artichokes. Place cooking rack, wine and 1/2 cup water in 4- or 6-qt pressure cooker. Place artichokes on rack; close cover securely. Place pressure regulator on vent pipe. Cook 20 minutes at 15 pounds pressure, with pressure regulator rocking slowly. Cool cooker at once. Remove artichokes and rack; keep warm. Boil liquid left in pressure cooker about 5 minutes or until reduced to 1/4 cup; stir in red pepper. To serve, spoon cooking liquid over artichokes.

From Ellen C. <ellen@elekta.com>






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



* Exported from MasterCook *

                      Artichokes With Various Sauces

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


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

Artichauts aux Sauces Diversez

Cut the artichokes evenly to within two-thirds of their height; trim them all round; tie them, and plunge them into slightly-salted boiling water. Cook them rather quickly; drain them well, just before serving them, and remove the string.

Place on a napkin, and send a {butter, Hollandaise,} or a mousseline sauce, etc., at the same time.

When artichokes, cooked in this way, are to be served cold, remove their chokes, serve them on a napkin, and send a vinaigrette sauce separately.

From HVL - sympatico <hvl@nb.sympatico.ca>


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



* Exported from MasterCook *

                Asian Chicken Noodle Soup To Fight A Cold

Recipe By     :Walking Magazine, Mar/Apr 99
Serving Size  : 6     Preparation Time :0:00
Categories    : Chicken                         Eat-Lf Mailing List
                Pasta                           Salads


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              pound  skinless boneless chicken breasts
  2             ounces  soba noodles
                        or whole wheat spaghetti
  2                tsp  toasted sesame oil
  2              small  trimmed leeks -- thinly sliced
  1              large  carrot -- thinly sliced
  1                rib  celery with leaves -- thinly sliced
  6               cups  low sodium chicken broth
  3                tbs  soy sauce
  4       large cloves  garlic -- minced
  1 1/2    tablespoons  peeled fresh ginger root
     1/4           cup  chopped fresh cilantro

Steam chicken until just cooked, about 12 minutes. When cool enough to handle, tear into bite sized shreds; set aside. Boil soba according to package directions, until al dente. Drain; set aside. Heat sesame oil in a soup pot over medium high heat. Add leeks, carrots, and celery; saute for five minutes. Add chicken broth, soy sauce, garlic and ginger. Bring just to a boil, reduce heat to low and simmer for 20 minutes. Stir in chicken, soba, and fresh cilantro. Make sure to cook until soup is hot throughout.

Speed Variation: Slice the leek, carrot and celery in a Cuisinart with 2mm blade. Rinse well. Place in a nonstick 2quart pan and soften the vegetables over medium heat. Meanwhile, micro-steam the chicken breast and use paper towels to remove any foam that develops. Add water to the soup along with ginger and garlic. Cut the chicken into bite-sized slivers and add to the soup. Bring just to a boil. Reduce heat. Add soy sauce and a few drops of sesame oil. Simmer for 10 minutes. Meanwhile cook noodles. Skim soup if necessary. Add cilantro and cooked noodles. Heat through and serve. -Tested by Pat Hanneman 6/99

Description:
   "An aromatic gentle Asian chicken noodle soup to fight a cold or start
   a meal."
Cuisine:
   "Japanese"
S(Eat-Low Fat Mailing List):
   "Marta Martin-St Albans, WV 6/99"

From Marta Martin <gargoyle@ezwv.com>





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

NOTES : Tested half the recipe - used water instead of broth and just enough sesame oil to be fragrant. excellent flavors. This is a good basic recipe. Could have as many noodles as you'd like: 2 to 4 ounces. Thanks Marta [PatHanneman <kitpath@earthlink.net>]


* Exported from MasterCook *

                     Asian Noodle Salad With Peanuts

Recipe By     :
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Oriental
                Pasta                           Salads
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              pound  angel hair pasta
  1           teaspoon  sesame oil
     1/4           cup  soy sauce
  2        tablespoons  sugar
  1 1/2    tablespoons  balsamic vinegar
  2          teaspoons  salt
     1/4           cup  cilantro -- chopped
  6                     green onions -- sliced
     1/2                jalapeno pepper -- seeded and minced
     1/4           cup  peanuts, dry-roasted unsalted -- chopped

Cook noodles until just tender. Rinse under cold water. Drain well and transfer to large serving bowl.

Combine sesame oil, soy sauce, sugar, vinegar and salt in bowl. Stir to dissolve sugar. Add to noodles. Add chopped cilantro, green onions and jalapeno and mix well. (Salad can be prepared 1 day ahead. Cover and refrigerate.)

Sprinkle chopped peanuts over salad and serve.

Cal  395.6  Fat  5.3  Fiber 6.3  CFF 11.9%

From Penchard@aol.com




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

NOTES : This is a cool and tasty dish that I like to serve with chicken or shrimp satays.


* Exported from MasterCook *

               Baked Chicken With Yogurt Crust And Peaches

Recipe By     :
Serving Size  : 4     Preparation Time :0:30
Categories    : Chicken                         Eat-Lf Mailing List
                Fruit

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2           cups  herb-seasoned stuffing cubes
  2              whole  skinless chicken breasts -- each cut in half
     1/2          cups  plain yogurt
  2              large  peaches -- peeled and halved
                        cinnamon sugar

Preheat oven to 375 degrees.  In a food processor or blender, reduce the
stuffing mix to coarse crumbs.  Pour them onto a sheet of wax paper. Coat
one piece of chicken breast with yogurt as thickly as possible (admittedly,
this is a messy step), then dip it into the crumbs to coat. Lay the chicken
in an oiled baking dish large enough to hold chicken and peaches in one
layer.  Repeat with the remaining chicken.

Surround the chicken with the peach halves, cut side down.  Sprinkle the
peaches (not the chicken) with cinnamon sugar.  Bake for 20 minutes, or
until the breasts are just cooked through but not dry.

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





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

NOTES : This was very tasty, but pretty messy to put together.
 _____


* Exported from MasterCook *

                       Baked Potato Soup With Bacon

Recipe By     :Cooking Light
Serving Size  : 2     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Meats
                Potatoes                        Soups & Stews


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              Pound  Baking Potatoes -- Cubed
  2               Cups  2% Low-Fat Milk
  2          Teaspoons  Reduced-Calorie Margarine
     1/2      Teaspoon  Salt
     1/4      Teaspoon  Pepper
     1/4           Cup  Sliced Green Onions
  4          Teaspoons  Bacon Bits

Place potato cubes in a medium saucepan; cover with water, and bring to a
boil. Cook 15 minutes or until very tender; drain. Return potatoes to pan,
and mash to desired consistency. Add milk, margarine, salt, and pepper; stir well. Cook over medium heat until thoroughly heated, stirring frequently.

Ladle soup into each of 2 bowls; top with green onions and bacon bits.

From Sherilyn <sherilyn70@columbus.rr.com>





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



* Exported from MasterCook *

                           Baked Steak, Helen's

Recipe By     :Helen Deacey
Serving Size  : 6     Preparation Time :0:00
Categories    : Crockpot                        Eat-Lf Mailing List
                Meats                           Vegetables


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  18            ounces  beef, trimmed -- remove  fat & bone
  2              large  onions -- sliced
  1              pound  mushroom -- sliced
  32            ounces  baby carrots
  32            ounces  potatoes -- peeled & quartered
  8             ounces  green beans -- whole
  2               cups  canned tomatoes -- diced
  2               cups  fat-free beef broth
  1                     bay leaf
  1              clove  garlic -- minced
  1         tablespoon  Old Bay Seasoning

Trim the beef of all visible fat and remove any bones (bones can be saved to made broth at another time). Brown in non-stick pan, remove when seared, set aside.

In a Crockpot put one layer of quartered potatoes, one layers of baby carrots, layer of beans, layer of onions, place the steak on stop of vegetables. Place the 2 cups of tomatoes on top of the steak, place bay leaf, and crushed garlic on top, sprinkle with Old Bay Seasoning, cover with the beef broth. Cook on low 8-10 hours.

Remove the vegetables and meat to a platter when finished, boil down the gravy until it is thicken slightly.

Serves 6

WW Points = 5

Nutritional Analysis (MC)
Calories 336.8; Total Fat 5.7; Saturated Fat 1.7g; Cholesterol 49;
Carbohydrate 47.6g; Dietary Fiber 9.5; Protein 29.6g
Food Exchange according to MC
Starch 1-1/2; Lean Meat 3; Vegetables 5

Typed into MC & WW Pointed added by hdeacey@sympatico.ca




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



* Exported from MasterCook *

                               Baked Tomato

Recipe By     :Marie Simmon's, L.A. Times
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Vegan
                Vegetables                      Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4              large  tomatoes -- cored, each cut
                        -- into 3 thick slices
  4              large  fresh basil leaves
  1                     fresh Italian parsley stem
  1           teaspoon  fresh thyme leaves
  1           teaspoon  fresh oregano leaves
  1              clove  garlic
  1                cup  coarse bread crumbs
                        -- made from 4 slices day old Italian bread
                        salt
                        freshly ground pepper


It says to "lightly brush some olive oil on a large jelly roll pan or other baking pan," but of course Pam is preferable.

Arrange tomato slices, cut side up, in single layer.

Finely chop together all the leaf herbs and garlic. Combine bread crumbs and half of the herb and garlic mixture in a bowl. (It calls for 1 tablespoon of olive oil, too, but you know...). And salt and pepper to taste and toss to blend. Sprinkle tops of tomatoes with crumb mixture, distributing evenly.

Bake at 375 degrees until crumbs are lightly browned, about 25 minutes.

Transfer tomatoes to large platter. Sprinkle with remaining herb and garlic mixture (and drizzle with more olive oil, no thanks). Serve warm or at room temperature.

From Jenny Herl <jlherl@uiuc.edu>


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

NOTES : Well, it's not a sauce, but it's a good way to fix fresh tomatoes. My mom made something similar for a brunch, and it was very good. If you don't mind the extra fat, a little Parmesan cheese sprinkled over this would be good. The recipe came from the archives of the Fatfree mailing list at http://www.fatfree.com


* Exported from MasterCook *

                         Banana Bread With Yogurt

Recipe By     :General Mills
Serving Size  : 24    Preparation Time :0:00
Categories    : Breads: Quick & Muffins         Eat-Lf Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/4           cups  sugar
     1/4           cup  margarine or butter -- softened
  3                     egg whites
  1 1/4           cups  mashed ripe bananas (3 to 4 medium)
     3/4           cup  plain or vanilla nonfat yogurt
  1           teaspoon  vanilla
  2 3/4           cups  all-purpose flour
  1 1/4      teaspoons  baking soda
  1           teaspoon  salt
  1           teaspoon  ground cinnamon
     3/4           cup  chopped pecans or walnuts

Place oven rack in lowest position. Heat oven to 350F. Grease bottoms only of 2 loaf pans, 8 1/2x4 1/2x2 1/2 inches or 1 loaf pan, 9x5x3 inches. Mix sugar and margarine with spoon in large bowl. Stir in egg whites until well blended. Add bananas, yogurt and vanilla. Beat until smooth. Stir in remaining ingredients except pecans just until moistened. Stir in pecans. Pour into pans.

Bake 8-inch loaves about 1 hour, 9-inch loaf about 1 1/4 hours or until toothpick inserted in center comes out clean. Cool 5 minutes. Loosen sides of loaves from pans; remove from pans. Cool completely before slicing. 2 loaves.

High Altitude (3500-6500 ft): Heat oven to 375F. Decrease sugar to 1 cup and baking soda to 1 teaspoon. Increase egg whites to 4. Bake 8-inch loaves about 45 minutes, 9-inch loaf 55 to 60 minutes.

Description:
   "Columbo or Yoplait"
Yield:
   "24 slices"


From PatHanneman <kitpath@earthlink.net>




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

NOTES : Colombo Classic


* Exported from MasterCook *

                           Banana Cinnamon Cake

Recipe By     :Skinny Cookies, Cakes & Sweets
Serving Size  : 10    Preparation Time :0:15
Categories    : Cakes & Frostings               Eat-Lf Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        ----Batter----
  1 1/2           cups  unbleached flour
     1/2          cups  brown sugar -- packed
  2               Tsps  baking powder
  1                Tsp  baking soda
  1                Tsp  cinnamon
     1/4           Tsp  salt
  1                Pkg  banana yogurt -- (6 oz)
  1                Med  banana -- mashed
  2              Tbsps  applesauce -- at room
  2                     egg whites -- whipped
  1                Tsp  vanilla
                        ----Frosting----
  1               cups  powdered sugar -- sifted
  2              Tbsps  margarine -- melted
  2              Tbsps  skim milk -- at room temperature

Preheat oven at 375F.

Prepare a 9" baking pan with cooking spray and flour.

To prepare batter, combine flour, brown sugar, baking powder, baking soda, cinnamon, and salt in a mixing bowl. In another mixing bowl, combine yogurt, banana, applesauce, egg whites, and vanilla.

Mix dry ingredients with wet ingredients just until combined. Pour batter into prepared pan. Bake 20 to 30 minutes or until cake springs back when lightly touched. Meanwhile, to prepare frosting, combine powdered sugar, margarine, and milk in a mixing bowl; beat until smooth. Spread frosting over cooled cake.

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




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



* Exported from MasterCook *

                          Banana Latte Smoothie

Recipe By     :Delicious Magazine, May 1999
Serving Size  : 2     Preparation Time :0:00
Categories    : Beverages                       Eat-Lf Mailing List
                Fruit                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  soy milk
     3/4           cup  strong-brewed coffee -- * see note
                        -- or espresso
                        -- at room temperature or chilled
  2                     fresh ripe bananas -- frozen and sliced
  6                     ice cubes -- (6 to 8)
  1           teaspoon  unsweetened cocoa powder -- for garnish
     1/4      teaspoon  ground cinnamon -- for garnish
                        -- Optional:
                        For a creamier sweeter latte add:
                        -- 2 tablespoons honey ,and
                        -- 1/2 cup vanilla yogurt
                        * note: I use decaf espresso

Combine the soy milk and coffee in a blender.  Add the bananas.  Blend until smooth.  With the blender running, add ice cubes until the desired consistency is reached.  Pour into tall glasses and sprinkle with cocoa powder and cinnamon.  {I also sprinkle with a teaspoon of raw sugar.}

Serves 2
Per serving:
Calories       148
Fat              3g (16%CFF)
Cholesterol  0mg
Carbo          30g
Protein         5g

From Natalie Frankel <natalie.frankel@mixcom.com>



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

NOTES : This looks and tastes like a real latte.

The magazine states these are reprinted with permission from Smoothies: 50 Recipes for High-Energy Replacement (Chronicle Books).

* Exported from MasterCook *

                         Banana Muffins, Bonanza

Recipe By     :Fatfree List
Serving Size  : 12    Preparation Time :0:00
Categories    : Breads: Quick & Muffins         Eat-Lf Mailing List
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cups  Bananas -- mashed, about 4 lg
                        -- or 6 small -- very ripe
     1/2          cups  Sugar -- (I use 1/3 c.)
  1          teaspoons  Vanilla
  2               cups  Flour
  2          teaspoons  Baking powder
     1/2     teaspoons  Baking soda
     1/2     teaspoons  Salt
                        Cinnamon

Mix together bananas, sugar and vanilla. Combine flour, baking powder and soda, salt, cinnamon. Stir dry into banana mixture, just till blended.

Bake in sprayed muffin pan at 375 for 15-20 minutes, till done.

Nutrition info: 1 muffin = 120 cal/.2 fat

For a loaf: Bake in loaf pan at 350 for 1 hour.

Dana bakes in 8X8 pan and cuts it into 9 servings for 161 calories/.4 g fat.

*I use whole wheat flour for part of the flour sometimes.

From "nar" <nar@cris.com>



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

NOTES : This is from the fat-free list, I think. Originally banana bread but I make muffins with it. The batter is very thick and the muffins are heavy but taste very good. Something people who won't touch fat-free foods actually like.

* Exported from MasterCook *

                          Bananas (Information)

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


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        Bananas Are America's Favorite Fruit
                        (text below)

Fresh bananas are carefully grown, harvested, packed and shipped on our
state-of-the-art container ships. After arrival they are expertly ripened
and shipped for consumption.
Availability - All year.
Packaging - Bananas are packed in clusters and as single fingers.
   * Clusters: Standard 40 lb. boxes of large bananas in clusters of 5-7
     fingers which are also shipped to retailers across the country.
   * Large Singles: 10 lb. boxes contain approximately 25 full-size banana
     fingers which are perfect for operations receiving frequent deliveries
     and preferring larger bananas.
   * Smaller Singles: 40 lb. boxes contain 150 consistently sized, single
     banana fingers which are perfect for schools and other
     portion-controlled applications.
Yield - Varies with fruit grade (thickness), length and shape.
6" (with peel) - Sliced = 3/4 cup, Mashed = 1/3 cup
8" (with peel) - Sliced = 1 cup, Mashed = 1/2 cup
10" (with peel) - Sliced = 1-1/4 cup, Mashed = 3/4 cup
Storage - Bananas continue to ripen after shipping. The ideal temperature for ripe bananas is 60 degrees F.
Use this chart to determine the shelf life of bananas under varying temperatures.
60 degrees F bananas ripen 1/2 stage per day.
65 degrees F bananas ripen 2/3 stage per day.
70 degrees F bananas ripen 1 full stage per day.
75 degrees F bananas ripen up to 2 full stages per day.
Do not store bananas below 60 degrees F to avoid chill injury.

Serving Tips - Bananas are one of the most versatile fruits. They can be
used all parts of the day and in all kinds of recipes. They never go to
waste because even the ripest bananas are sweet and can be used in a variety
of desserts and other treats.

Color (Ripening) Chart

Stage 4: (More Yellow Than Green) Ready for delivery to restaurants and institutions.

Stage 5: (Yellow With Green Tip) Firm texture, good for use in recipes such as fruit salads.

Stage 6: (Full Yellow) Eat out of hand use on cereals, waffles, oatmeal and fruit or salad bars.

Stage 7: (Yellow Flecked With Brown) Sweeter flavor and texture. Perfect for dessert recipes and eating from hand.

http://www.foodwine.com/food/foodday/fd0496/fd041596.html
the eGG

MC formatting by bobbi744@acd.net  ICQ# 12099532






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



* Exported from MasterCook *

                            Bananas Au Gratin

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

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                 Pt  Cottage Cheese
  2               Tbsp  Sugar
  1                Tsp  Vanilla Extract
  1                Tsp  Lemon Rind -- freshly grated
  1                Tsp  Lemon Juice
  4                     Bananas
  4                     Graham Crackers
                        -- crumbled
                        Ground Cinnamon

Combine cottage cheese, sugar, vanilla lemon rind and lemon juice in food processor; blend until smooth. Spread blended cheese mixture in a shallow 7 x 12" glass baking dish or put 1/4 cup mixture in individual au gratin dishes. Thinly slice bananas and spread slices evenly on top of cheese mixture. If using individual dishes, put half a sliced banana on top of each serving. Sprinkle top evenly with Graham cracker crumbs and sprinkle lightly with cinnamon. Place under broiler until hot and lightly browned.
Per Serving: 120 calories, 3 mg cholesterol, 1 g fat,  277 mg sodium.

From Fiddlestyx

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





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



* Exported from MasterCook *

                           Barigoule Artichokes

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


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

Artichauts a la Barigoule

Take some very fresh and tender artichokes. After having trimmed their tops, take off the outermost leaves; parboil the artichokes; remove their hearts, and completely clear them of their chokes. Season them inside, and fill them with a preparation of Duxelles , combined with a quarter of its weight of {fresh, grated, fat bacon, and as much butter.}

Wrap the stuffed artichokes in thin slices of bacon; tie them, and set them in a saucepan prepared for braising. Braise them gently with white wine, and cook them well.

When about to serve them, remove the string and the bacon, and dish them.

Strain the braising-liquor, and clear it of grease; thicken it with the necessary quantity of good half glazed sauce (23); reduce it sufficiently to produce only a very little sauce, and pour the latter over the artichokes.

Notes:

Half Glaze Demi-glace

This is the Espagnole sauce, having reached the limit of perfection by final skimming. It is obtained by reducing one quart of Espagnole and one quart of first-class brown stock (7) until its volume is reduced to nine-tenths of a quart. It is then strained into a double-boiler of convenient dimensions, and it is finished, away from the fire, with one-tenth of a quart of excellent sherry. cover the double-boiler, or slightly butter the top to avoid the formation of a skin. This sauce is the base of all the smaller brown sauces.

Duxelle for stuffed vegetables Duxelle pour legumes farcis

Put six tablespoons of dry duxelle into a small saucepan, and add three tablespoons of half-glaze sauce (23) containing plenty of tomato, crushed garlic he size of a pea, and two tablespoons of white wine. Set to simmer until the required degree of consistency is reached.
N.B.? A tablespoon of fine, fresh bread-crumbs may be added to the duxelle in order to thicken it.

From HVL - sympatico <hvl@nb.sympatico.ca>



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



* Exported from MasterCook *

                   Basic Vegetable Stock Under Pressure

Recipe By     :Lorna Sass, Great Vegetarian Cooking Under Pressure, p.68
Serving Size  : 6     Preparation Time :0:30
Categories    : Eat-Lf Mailing List             Pressure Cooker


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  8               cups  water
  8               cups  broccoli stalks
                        AND/OR asparagus stalks AND/OR zucchini
                        AND/OR other vegetables of your choice -- scrubbed
                        and
                        -- coarsely chopped
  2             medium  onions -- coarsely chopped
                        including skins for a darker stock -- if you wish
  1                     garlic clove -- up to 2 cloves
                        finely chopped (optional)
  3              large  carrots -- cut into 3-4 chunks
  4              large  celery ribs -- cut into 3-4 chunks
  1                     parsnip -- cut into 3-4 chunks
                        (optional, makes the stock sweeter) -- up
                        to 2
                        parsnips
  2                     bay leaves
  1              bunch  fresh parsley -- stalks
                        fresh thyme -- sprigs
                        OR oregano sprigs OR
     1/2      teaspoon  dried thyme
                        OR 1/2 teaspoon dried oregano -- (optional)
                        salt -- to taste

1. Place the water in the cooker and begin bringing to the boil as you prepare and add the remaining ingredients, except the salt. (To obtain a not-fat-free but richer and more intensely flavored stock, brown vegetables for 10 to 15 minutes in 1 to 2 tablespoons of oil before adding the water.)

2. Lock the lid in place. Over high heat, bring to high pressure. Lower the heat just enough to maintain high pressure and cook for 10 minutes. If time permits, allow the pressure to come down naturally. Otherwise, reduce pressure with a quick-release method. Remove the lid, tilting it away from you to allow any excess steam to escape.

3. Allow the stock to cool slightly. Pour the stock through a strainer into one or more storage containers. Press the vegetables against the sides of the strainer with a large spoon to extract all of the liquid. Add salt, if desired. Do not add salt if stock is to be used for cooking beans, since the salt toughens bean skins and lengthens cooking time.

4. Cool and refrigerate for up to 3 days, or freeze up to 3 months in differing quantities to defrost as needed.
Makes 1 1/2 quarts

>From: "Ellen Pickett" <ellen@qnetix.ca>




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

NOTES : I think this would both be suitable candidates for the Leb Lebi recipe I posted a few minutes ago.


* Exported from MasterCook *

                       Bean Curd Salad With Peanuts

Recipe By     :Great Meals In Minutes
Serving Size  : 4     Preparation Time :0:15
Categories    : Eat-Lf Mailing List             Tofu
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4            squares  fresh tofu -- [about 1 pound]
  1           teaspoon  fresh ginger root -- minced
  3        tablespoons  scallions -- chopped
  3        tablespoons  coriander leaves -- chopped
  2        tablespoons  sesame oil
  1               dash  Tabasco sauce
  1         tablespoon  dry sherry
  1         tablespoon  low sodium soy sauce
     1/2      teaspoon  sugar
  3        tablespoons  peanuts, dry-roasted

Cut tofu into 1/4-inch cubes and place in a medium bowl.

Sprinkle remaining ingredients except peanuts over the tofu. With your fingers toss lightly to blend.

Mound the salad on plates with lettuce, tomato, and cucumber. Sprinkle with peanuts for garnish.

NOTE:
More coriander, scallions, and/or chopped parsley can be added to the salad or as a garnish.

REG1 shared by Karin Baumgardner, Issaquah, WA, USA [ksbaum@aol.com]



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



* Exported from MasterCook *

                 Beef Pot Roast With Vegetables And Herbs

Recipe By     :Pillsbury Casseroles October 1998
Serving Size  : 6     Preparation Time :2:45
Categories    : Eat-Lf Mailing List             Meats
                Potatoes                        Vegetables


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3             pounds  beef, trimmed -- boneless *
  1 1/4         pounds  red potatoes -- halved (9)
  1 1/2           cups  baby carrots -- fresh
  8             ounces  green beans -- fresh, trimmed
  1                     red onion -- cut into wedges
  1 1/2      teaspoons  beef bouillon granules -- instant bouillon
  1           teaspoon  dried marjoram -- leaves
  1           teaspoon  dried thyme -- leaves
  1           teaspoon  dried oregano -- leaves
     1/2      teaspoon  garlic powder
     1/2      teaspoon  salt
     1/4      teaspoon  coarsely ground pepper -- black
     1/2           cup  water

* original recipe called for boneless beef chuck, I used well trimmed round roast.

Heat oven to 350 Degree F. Arrange roast and all vegetables in ungreased 13x9 inch (3 quart) baking dish. Sprinkle with all remaining ingredients except water. Pour water over top. Cover with foil.

Bake at 350 Degree F. oven for 2 to 2-1/2 hours or until beef and vegetables are tender. Serve with pan juices.

Serves 6

Nutritional Information per serving (1/6th of recipe) as per recipe booklet
Calories 450 (Calories form fat 100); Total Fat 11g; Cholesterol 125mg;
Sodium 510mg; Total Carbohydrate 42g; Dietary Fiber 6g; Sugars 5g; Protein
46g.
Dietary Exchanges:  2-1/2 Starch, 1 Vegetable, 4 Lean Meat.
WW Points - 9

Type into MC, WW Points added (06/06/99) by hdeacey@sympatico.ca




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



* Exported from MasterCook *

                        Berries In A Citrus Cloud

Recipe By     :Eat-lf
Serving Size  : 4     Preparation Time :0:00
Categories    : Desserts                        Eat-Lf Mailing List
                Fruit                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  8             ounces  nonfat lemon yogurt
  2             ounces  Cool Whip Free(r) -- thawed
  2               cups  Berries -- chopped
  1              ounce  raspberry liqueur

Wash and chop berries.  Add raspberry liqueur and set aside.

Mix yogurt with cool whip.  If not serving immediately, cover and refrigerate.

Divide berries into 4 dessert dishes.  Top with yogurt mixture.  Serve immediately.

From Penchard@aol.com





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



* Exported from MasterCook *

                      Berry Berry Frozen Yogurt Pie

Recipe By     :Stealth Health - Evelyn Tribole
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Fruit
                Pies, Crusts & Pastry           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2         containers  nonfat berry yogurt (any berry) -- 8 oz.
  1                cup  frozen mixed berries -- do not thaw
     2/3           cup  nonfat dry milk powder
     1/3           cup  fatfree ricotta cheese
     1/4           cup  light corn syrup
  2               cups  fatfree frozen nondairy whipped topping -- thawed
  1                     ready-made lowfat graham cracker crust

In a blender combine the yogurt, berries, powdered milk, ricotta, and corn  syrup. Blend until smooth with flecks of berries. Gently fold in the thawed  whipped topping. Pour the mixture into a graham cracker crust. Cover and  freeze until firm, about 4 hours. Remove and let stand at room temperature  for 5 to 10 minutes before slicing and serving.

Makes 6 servings (1 pie)

NOTE: "This is a fast snack or dessert to prepare and it's such a refreshing  treat - a favorite for kids. The berries add rich color and flavor."

Calories 302
at (grams) 4.3
% Fat calories 13
Protein (grams)  10
Carbohydrates (grams)  53
Cholesterol (milligrams)  4
Calcium (milligrams)  294  [29% daily value]

From KSBAUM@aol.com




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



* Exported from MasterCook *

                           Berry Blast Smoothie

Recipe By     :Mountain High Yoghurt
Serving Size  : 1     Preparation Time :0:00
Categories    : Beverages                       Eat-Lf Mailing List
                Fruit                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  fat-free strawberry cream yogurt
  1                cup  mixed berries (fresh or frozen)
  2          teaspoons  frozen orange juice concentrate

Combine in a blender and mix until smooth. Thin with more orange juice if desired.

Description:
   "Strawberries, blackberries or blueberries, and raspberries"
Source:
   "www.meadowgold.com"

From PatHanneman <kitpath@earthlink.net>




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



* Exported from MasterCook *

                           Berry Good Smoothie

Recipe By     :Delicious Magazine, May 1999
Serving Size  : 2     Preparation Time :0:00
Categories    : Beverages                       Eat-Lf Mailing List
                Fruit                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2           cups  low-fat plain kefir -- * see note 1
                        -- (yogurt drink)
     1/2           cup  grape juice
  2        tablespoons  honey
  1                     banana
  2 1/2           cups  frozen blackberries strawberries and -- * see note 2
                        raspberries

*Note 1 - I use raspberry kefir
*Note 2 - I eliminate the blackberries

Combine the kefir, grape juice, honey and banana in a blender.  Add the berries and blend until smooth.  Strain or put through sieve {note: I don't strain}.

Serves 2
Per serving:
Calories       366
Fat              5g (12%CFF)
Cholesterol  8mg
Carbo          76g
Protein        10g

From Natalie Frankel <natalie.frankel@mixcom.com>


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

NOTES : The magazine states these are reprinted with permission from Smoothies: 50 Recipes for High-Energy Replacement (Chronicle Books).

* Exported from MasterCook *

                           Berry Summer Pudding

Recipe By     :Chez Shea, Pike Place Market  News
Serving Size  : 1     Preparation Time :0:00
Categories    : Desserts                        Eat-Lf Mailing List
                Fruit                           Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                     loaf of bread
  5               cups  mixed fruit berries
     1/4           cup  sugar
  2                     lemons -- zest of both
                        -- juice of one

Line 9x2 loaf pan w/plastic.

Trim crust from bread, then cut into 1/2 inch slices. Line the bottom and sides of pan with the bread.

Mix berries with the sugar and lemon juice and zest. Place 2/3 of the berries in a saucepan over medium heat. Stir until soft and juices release.

Drain berries, reserving the juice. Mix the cooked and uncooked berries, and poor into the loaf pan.

Place the top slices of bread over the
 berries. Pour the juice over the bread. Cover with the plastic wrap.

Weight top down and chill overnight. Slice and serve. Top with whipped cream, if desired.

From Ellen C. <ellen@elekta.com>


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



* Exported from MasterCook *

                 Black Bean Cakes With Southwestern Sauce

Recipe By     :Prevention's Freezer Cookbook - For the Freezer
Serving Size  : 6     Preparation Time :0:00
Categories    : Appetizers                      Burgers & Loaves
                Eat-Lf Mailing List             Legumes
                Sauces & Gravies                Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        =====Sauce===
  2               cups  chopped tomatoes
     1/3           cup  tomato paste
     1/4           cup  chopped fresh cilantro
  2             cloves  minced garlic
     1/2      teaspoon  hot pepper sauce
                        ===BEAN CAKES=====
  1                cup  chopped onions
  2             cloves  minced garlic
  2               cups  cooked black beans
  2        tablespoons  grated Parmesan cheese
  1           teaspoon  chili powder
     1/4      teaspoon  hot pepper sauce
     1/4           cup  yellow cornmeal

To make the sauce: In a blender or food processor, combine the tomatoes, tomato paste, cilantro, garlic, and hot-pepper sauce. Process until smooth. Refrigerate.

To make the bean cakes: Coat a 10" no-stick -skillet with no-stick spray and set over medium-high heat. When the skillet is hot, add the onions and garlic. Cook and stir for 3 minutes, or until the onions are soft but not browned. Spoon into a medium bowl.

Add the beans, Parmesan, chili powder, and hot-pepper sauce. Stir well to combine, then mash with a fork. With your hands, press the bean mixture into 12 cakes about '/2" thick. Coat the top and bottom of each cake with the cornmeal. Place the cakes on a plate and cover. Refrigerate for 1 hour.

Coat a 10" no-stick skillet with no-stick spray and set over medium-high heat. When the skillet is hot, add the cakes. Cook in batches, if necessary, to avoid crowding. Cook for 3 minutes. Turn and cook for 2 minutes, or until golden brown. Top with the sauce.

To freeze, place the bean cakes on tray and put in the freezer for several hours, or until solid. Transfer to a freezer-quality plastic bag. Pack the sauce in a freezer-quality plastic container.

To use, thaw both overnight in the refrigerator. Bring the sauce to room temperature.
Reheat the cakes, in a covered 10" no-stick skillet over medium heat for 15 minutes, or until hot.

From SuzyWert@aol.com





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

NOTES : Dressed with a colorful tomato sauce, these easy pan fried cakes make a very pretty party dish. The black-bean cakes and the sauce can be frozen separately for up to 3 months.


* Exported from MasterCook *

                       Black Bean Wrap, Miami Beach

Recipe By     :Wrap It Up - Amy Cotler
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Legumes
                Spreads & Sandwiches            Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                can  black beans -- 19-oz. size
                        -- drained and rinsed
     1/2           cup  salsa
  2        tablespoons  fresh lime juice
  1                     red bell pepper -- diced
  1              small  jicama -- peeled, diced
                        -- (3/4 pound)
     1/2           cup  red onion -- diced
     1/2           cup  cilantro -- packed
  1                     jalapeno pepper -- seeded, minced
     1/4      teaspoon  salt
  4              large  flour tortillas -- burrito size
     1/4           cup  lowfat sour cream

1. Briefly pulse the beans, salsa, and 1 T. lime juice in a food processor, just until combined (but not smooth), about 7 times. Set aside.

2. Combine the pepper, jicama, onion, cilantro, jalapeno, and salt in a large bowl with the remaining lime juice. Toss to combine.

3. To assemble: Heat the tortillas, one at a time, directly on a gas flame, one a grill, or in a hot skillet, turning frequently, until hot and pliable, 5 to 15 seconds each. Or heat stacked, in the microwave. Lay a rounded one-fourth of the black bean salsa in a thick horizontal strip cross the bottom third of the tortilla, making sure the ingredients don't quite touch the edges. Top with a quarter of the salad. Spread 1 T. sour cream lightly over the top. Fold in the two sides and roll the wrap away from you. Complete the wraps with the remaining ingredients. Or, if you prefer, prepare all at once, assembly-line style. Cut in half on the bias.

Makes 4 wraps

This is a low-fat wrap. Make the black bean salsa and pepper-jicama salad up to a day before serving and refrigerate, but assemble the wraps right before eating. Serve cold or at room temperature.

REG 4 shared by Karin Baumgardner, Issaquah, WA, USA [ksbaum@aol.com].



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



* Exported from MasterCook *

                            Black Forest Bread

Recipe By     :
Serving Size  : 14    Preparation Time :0:00
Categories    : Breads: Quick & Muffins         Eat-Lf Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 3/4           cups  all-purpose flour
     1/2           cup  unsweetened cocoa
  1           teaspoon  baking soda
     1/2      teaspoon  salt
     1/2           cup  dried cranberries -- *see Note
  1         tablespoon  hot water
  2          teaspoons  instant coffee granules
     3/4           cup  buttermilk -- low-fat
     2/3           cup  sugar
     1/3           cup  honey
  2        tablespoons  vegetable oil
  2          teaspoons  vanilla extract
  1              large  egg
                        vegetable cooking spray

Preheat oven to 350 degrees.
Combine first four ingredients in a large bowl. Stir in cranberries, and make a well in center of mixture. Combine water and coffee granules; add buttermilk and next 5 ingredients, stirring well with a whisk. Add to flour mixture, stirring just until moist. Spoon batter into 8 x 4-inch loaf pan coated with cooking spray.
Bake at 350 degrees for 50 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on wire rack.

Source:
  "Cooking Light Magazine, Nov./Dec. 1997"




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

NOTES : * I used the same amount of dried cherries, which is more Black
        Forest-ish...

Delurking for a day. Made this bread (more like cake!) today and couldn't wait for it to cool before we cut into it. Yummy!


* Exported from MasterCook *

                        Blueberry Oatmeal Muffins

Recipe By     :General Mills
Serving Size  : 12    Preparation Time :0:00
Categories    : Breads: Quick & Muffins         Eat-Lf Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2                     egg whites or 1 egg -- slightly beaten
  1                cup  plain or vanilla nonfat yogurt
     1/4           cup  margarine or butter -- softened
  1 1/4           cups  all-purpose flour
  1                cup  quick-cooking oats
     1/2           cup  packed brown sugar
  2          teaspoons  baking powder
  1           teaspoon  ground cinnamon
     1/2      teaspoon  baking soda
     1/4      teaspoon  ground nutmeg
     1/4      teaspoon  salt -- if desired
  1                cup  blueberries -- drained

Heat oven to 400F. Line 12 medium muffin cups, 2 1/2x1 1/2 inches, with paper baking cups, or grease bottoms only of muffin cups. Mix all ingredients except blueberries just until flour is moistened (batter will be lumpy). Fold in blueberries. Divide batter evenly among muffin cups. Bake 20 to 25 minutes or until golden brown. Immediately remove from pan. 12 muffins.

High Altitude (3500-6500 ft): Heat oven to 425F. Decrease brown sugar to 1/3 cup. Bake about 20 minutes.

Description:
   "Columbo or Yoplait"

From PatHanneman <kitpath@earthlink.net>





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

NOTES : Colombo Classic from General Mills


* Exported from MasterCook *

                                Body Wash

Recipe By     :Pike Place Market  News
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Information, Tips, Misc.


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/3           cup  Epsom salts
  2        tablespoons  canola oil
  3              drops  lavender essential oil

Mix well. Gently rub small handfuls into your skin while bathing or showering; rinse well. This exfoliates and moisturizes.

From Ellen C. <ellen@elekta.com>


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



* Exported from MasterCook *

                          Bran Muffins, My Best

Recipe By     :The Essential Vegetarian, by Diana Shaw, page 72
Serving Size  : 6     Preparation Time :0:00
Categories    : Breads: Quick & Muffins         Eat-Lf Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  whole wheat flour
  1           teaspoon  baking soda
  1           teaspoon  baking powder
     1/2      teaspoon  salt
  1 1/2           cups  wheat bran
     1/3           cup  brown sugar
     1/4           cup  molasses
  2              large  egg whites
  1                cup  nonfat buttermilk
                        -- or plain nonfat yogurt

Makes 6.

Total time: 45 minutes.
Time to prepare: 10 minutes.
Cooking time: 35 minutes.
Do ahead: you can mix the batter the night before, then refrigerate.  Stir
lightly before pouring into the tin.
Refrigeration/freezing.  Refrigerate up to 1 week.  Freeze up 6 months.

Moist, molasses-y, and deceptively rich, these muffins are "best" because they're also fat free, but amply full of flavor, nourishment, and fiber

Heat the oven to 500 F.

In a large mixing bowl, sift together the flour, baking soda, baking powder, and salt. Stir in the bran with a whisk or a long-tined fork.

In another large mixing bowl, beat together the brown sugar, molasses, egg whites, and buttermilk or yogurt.

Add the dry ingredients to liquid ingredients, and stir just to moisten, about 30 seconds. Fill each cup in a 6-cup nonstick muffin tin three-fourths full and place the till in the oven. Reduce the heat to 400 F. and bake until a toothpick inserted in the center of a muffin comes out clean, about 35 minutes. Let the tin cool on a cooling rack for 10 minutes before removing the muffins. To store, let the muffins cool completely on the rack. Seal them inside a plastic bag, and refrigerate or freeze.

Per serving (1 muffin): calories 164, protein 8.59g, carbohydrate 36.6g, fat 1.09g, cholesterol .735 mg, sodium 207mg. 5% calories from fat. Very good source of calcium and Iron. Good source of vitamin B1, B2, B3, B6.

Converted by MC_Buster.

From Kathleen <schuller@ix.netcom.com>




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

NOTES : Fatfree muffins! For "lovely peaks" Shaw recommends preheating the oven to 500 and then lowering the temperature when you put the muffins in the oven.

I would be tempted to use Egg Beaters instead of the eggs, except for Sarah Phillips recommendation in a previous post that eggs are better. I just don't buy eggs and find Egg Beaters, which I do keep in the house, to be very convenient.




* Exported from MasterCook *

                             Breakfast Brulee

Recipe By     :More Heart Smart Cooking with Bonnie Stern, p. 226
Serving Size  : 6     Preparation Time :0:00
Categories    : Breakfast                       Desserts
                Eat-Lf Mailing List             Fruit
                Vegetarian                      Want To Try


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2           Cups  Fresh Raspberries
                        Or Blueberries
  3               Cups  Yogurt Cheese
     2/3           Cup  Brown Sugar

1. Divide berries among 6 custard cups. Spread yogurt cheese evenly over berries.

2. Press brown sugar through sieve to get rid of any lumps. Sprinkle top of each custard cup with about 2 tbsp brown sugar.

3. Place custard cups on baking sheet and broil for 1 to 2 minutes, watching carefully, until sugar melts and begins to brown (it burns very easily). Allow to rest for a few minutes until topping is firm, then serve immediately.

Formatted in MasterCook 4 by Ellen Pickett <ellen@qnetix.ca> 1998-December.




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

NOTES : Bonnie Stern's nutritional analysis per serving:

227 Calories, 38 g carbohydrate, 2 g fibre, 3 g total fat, 2 g saturated fat, 12 g protein, 12 mg cholesterol, 112 mg sodium, 503 mg potassium. I estimate that three cups yogurt cheese is the result of draining the whey from 6 cups plain lowfat yogurt through a yogurt strainer, cheesecloth or a fine sieve overnight in a refrigerator.


* Exported from MasterCook *

                            Breakfast Muffins

Recipe By     :Dieting with the Duchess
Serving Size  : 1     Preparation Time :0:00
Categories    : Breads: Quick & Muffins         Eat-Lf Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  seedless raisins
     2/3           cup  boiling water
  1 3/4           cups  all-purpose flour
  1 1/4           cups  old-fashioned rolled oats
     1/4           cup  sugar
  2 1/2      teaspoons  baking powder
  1           teaspoon  cinnamon
  1 1/4      teaspoons  salt
  2                     eggs
  1                cup  lowfat buttermilk
     3/4           cup  dark brown sugar -- packed
  3        tablespoons  unsalted butter -- melted

1. Preheat the oven to 375F; spray an 18-cup muffin tin with nonstick cooking spray. In a small bowl, combine the raisins and boiling water.

2. In a medium bowl, whisk the flour, oats, sugar, baking powder, cinnamon and salt. In a large bowl, whisk the eggs until frothy; whisk in the buttermilk, brown sugar and butter. Stir in the raisins and their soaking liquid. Add the flour mixture and stir just to blend (do not overmix).

3. Spoon the batter into the muffin cups, filling each about three-quarters full. Bake until a tester inserted in the center of a muffin comes out clean, 20-22 minutes. Remove from the pan and cool on wire racks.
Makes 18 servings.

Per serving:
169 calories
3 g. total fat
2 g. saturated fat
26 mg. cholesterol
123 mg. sodium
33 g. total carbohydrate
1 g. dietary fiber
4 g. protein
37 mg. calcium

Points per serving: 3

>From: KSBAUM@aol.com




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



* Exported from MasterCook *

                            Breakfast Pudding

Recipe By     :Stealth Health - Evelyn Tribole
Serving Size  : 1     Preparation Time :0:00
Categories    : Breakfast                       Eat-Lf Mailing List
                Vegetarian                      Want To Try


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1            package  pitted prunes -- about 2 cups
  1 1/2           cups  orange juice
  2         containers  nonfat vanilla yogurt -- 8 oz. size
  1           teaspoon  cinnamon
     1/4      teaspoon  nutmeg

Combine the prunes and orange juice in a medium saucepan and bring to a boil over medium heat. Remove from the heat, cover, and set aside for 30 minutes or longer.

Puree the prunes with all of the orange juice in two batches in a food processor or blender. Gently fold in the vanilla yogurt until blended. Stir in the cinnamon and nutmeg. Transfer to six 6-ounce custard cups. Cover and refrigerate at least 2 hours or overnight.
Makes 6 servings (3/4 cup each)

Calories: 196
Fat (grams) <0.5
% Fat calories  2
protein (grams)  5
Carbohydrates (grams)  52
Cholesterol (milligrams)  0
Fiber (grams)  6  [24% of daily value]
Vitamin C (milligrams)  33  [55% of daily value]

From KSBAUM@aol.com




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



* Exported from MasterCook *

                            Broccoli Salad #2

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


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1               Head  Broccoli Florets
     3/4          cups  Shredded Lowfat Cheddar Cheese
     1/2          cups  Kidney Beans -- Drained
  1                 Pt  Cherry Tomatoes -- Cut In Half
  1              Small  Onion -- Cut Thin
     3/4          cups  Sliced fresh mushrooms
  1                Pkg  Good Seasons Italian Salad Dressing

Toss and marinate 4 hours or overnight.

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




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



* Exported from MasterCook *

                             Broccoli Soup #2

Recipe By     :Light & Easy Choices & Desserts Kay Spicer with CDA
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Soups & Stews
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4               cups  broccoli -- chopped (1 bunch)
  1             medium  potato -- peeled & chopped
  1                cup  celery -- chopped
  3               cups  fat-free chicken broth
  1                     bay leaf
     1/2      teaspoon  salt
     1/4           cup  evaporated skim milk
     1/2      teaspoon  thyme -- crushed
     1/8      teaspoon  white pepper
     1/8      teaspoon  nutmeg

In a large saucepan, combine broccoli, potato, celery, chicken broth, bay leaf, and salt (original recipe called for water and chicken bouillon cube). Cover and bring to a boil Reduce heat and simmer for 30 minutes. Remove bay leaf; transfer mixture to blender or food processor fitted with a metal blade. Add nutmeg, white pepper and thyme; process until smooth. To served chilled or to store for later use, pour into bowl and refrigerate. To serve hot, return to saucepan; heat to simmering point. Ladle into soup bowls. Sprinkle lightly with paprika.

Makes 4 (1 cup) servings.

Nutritional Analysis according to MC as follows: Calories 128; Total Fat 0.5 (2.9% Calories from Fat); Cholesterol 1mg; Carbohydrate 25.5g; Dietary Fibre 4.7g; Protein 14.3g WW Points based on the MC Analysis is 2 Points. Food Exchanges based on MC Analysis is 1 Starch; 1 Lean Meat; 1 Vegetable

Typed into MC and WW Points added (6/13/99) by hdeacey@sympatico.ca



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

NOTES : This book was published in co-operation with Canadian Diabetes Association in 1992.
This soup is also good chunky. If you prefer it chunky, just chop the vegetables a little finer than you need to when you're planning to puree them for a smoother soup. For a pale cream-coloured soup, use cauliflower instead of broccoli. I include 1/2 cup of evaporated skim milk and 1/2 teaspoon thyme which the original recipe did not call for the original called for 3 cups water and 1 chicken bouillon cube/packet. Each serving of 1 cup for original is 1 Fruit & Vegetable choice, 52 calories, 10g carbohydrate, 3g protein.

Here is a soup that we tried last year and liked and will make tomorrow for supper.


* Exported from MasterCook *

                     Brown Rice And Sweet Corn Salad

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


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                 Lb  Brown rice -- cooked
     1/2            Lb  Sweet Corn -- cooked
                        -- or 1 cup frozen corn
                        -- or 1 can Corn Drained
     1/2          cups  Finely chopped onion
     1/2          cups  Finely diced red pepper
     1/2          cups  Finely diced green pepper
  2                 Lg  Firm guavas -- finely diced
                        -- or kiwis or tart apples
  4               Tbsp  Vegetable oil

Heat the oil in a large wok or pan and saute the onion until translucent. Add the diced green and red peppers and saute until tender. Reduce the heat and stir in the corn, rice, and finally the guava. Remove from heat and season to taste. Chill in the refrigerator and stir again before serving. For a flavor accent, you may toss in a vinaigrette dressing. Each serving contains 372 calories, 0 cholesterol, 16 grams fat, 6 grams protein.

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




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



* Exported from MasterCook *

                       Brown Rice, Pressure Cooker

Recipe By     :Hawkins Futura Cookbook - 1987 Supplement
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Pressure Cooker
                Rice                            Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4               cups  water
  2               cups  long-grain brown rice
  1           teaspoon  salt

To cook reduced quantities:  reduce all ingredients proportionately but not
below one-fourth.

1.  Pour water into cooker.  Bring to boil on high heat.  Add rice and salt.  Stir.

2.  Close cooker.  Bring to full pressure on high heat.  Reduce heat and cook for 18 minutes.

3.  Remove cooker from heat.  Allow to cool naturally for 5 minutes.  Press finger-tip control lightly to release pressure.

4.  Open cooker.

Yield:  6 cups

From Ellen C. <ellen@elekta.com>




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



* Exported from MasterCook *

                             Buttermilk Sauce

Recipe By     :www.weight-watchers.com
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Sauces & Gravies
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cups  buttermilk
                        sprinkling of butterbuds
     1/2           cup  white wine
  2        tablespoons  flour -- for thickening
                        spices -- I use garlic -- oregano, basil

buttermilk has 1% milkfat.

simmer on medium heat until thickens
Crab meat or other seafood is a good addition to this sauce.

I also love to serve it with veggies and pasta.


MC formatting by bobbi744@acd.net  ICQ# 12099532







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



* Exported from MasterCook *

                            Caesar Style Salad

Recipe By     :Lowfat Living, Cooper & Cooper
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Fish & Seafood
                Rave Reviews                    Salad Dressings
                Salads

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  9               cups  romaine lettuce -- in bite size pieces
                        Dressing:
     1/2           cup  nonfat plain yogurt
  2          teaspoons  lemon juice
  2          teaspoons  balsamic vinegar
  1           teaspoon  Worcestershire sauce
  1              clove  garlic -- minced
     1/2      teaspoon  anchovy paste
     1/4           cup  grated parmesan cheese -- *

* Original was 1/2 cup parmesan cheese. You may also try the nonfat parmesan cheese.

Blend 1/2 of the parmesan cheese and all other ingredients, except the lettuce, until smooth. Pour the dressing over the lettuce and toss well. Sprinkle with the remaining cheese and toss again.

>From: Ellen C.  <ellen@elekta.com>


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

NOTES : I halved the recipe (still too much for two people) and added extra lemon juice because I like zing. I also used low-fat parmesan cheese. It was very fast and easy to make and I'll definitely use this recipe again. [Cathleen <catht@interlog.com>]

* Exported from MasterCook *

                              Cake Brownies

Recipe By     :BH&G Low Calorie Recipes 1994
Serving Size  : 24    Preparation Time :0:00
Categories    : Cakes & Frostings               Cookies & Bars
                Eat-Lf Mailing List             Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        Non-stick spray coating
     1/4           cup  unsalted margarine
     2/3           cup  sugar
     1/4           cup  unsweetened cocoa powder
  1                     egg white
     1/2      teaspoon  vanilla -- (1 can)
     3/4           cup  all-purpose flour
     1/3           cup  skim milk
     1/4      teaspoon  baking powder
     1/4      teaspoon  baking soda
     1/3           cup  chopped pecans -- or walnuts
  1           teaspoon  powdered sugar
                        Chocolate Powdered Sugar Icing
     1/2           cup  powdered sugar -- sifted
  1         tablespoon  unsweetened cocoa powder
     1/4      teaspoon  vanilla
  2        tablespoons  skim milk

Spray a 9x9x2-inch baking pan with nonstick coating set pan aside. Melt the margarine in a medium saucepan. Remove from heat. Stir in sugar and cocoa powder till combined Add egg white and vanilla to saucepan. Using a wooden spoon, lightly beat just till combined. Add flour, milk, baking powder, and baking soda. Beat with the spoon till well combined. Stir in pecans or walnuts. Spread the batter into prepared baking pan.

Bake in a 350 Degree oven 16 to 18 minutes or until a wooden toothpick inserted near the centre comes out clean. Cool in a pan on a wire rack. Sprinkle with powdered sugar. Drizzle with Chocolate Powdered Sugar Icing and let stand 30 minutes or until icing is set. Cut into 24 bars. Makes 24 Bars

Chocolate Powdered Sugar Icing
Stir together 1/2 cup sifted powdered sugar, 1 tablespoon unsweetened cocoa powder, 1/4 teaspoon vanilla and enough skim milk (1 to 2 tablespoons) to make drizzling consistency.

Nutrition Information as per Better Homes & Garden Cooking Magazine 74 Calories; 3g Total Fat (0g sat. fat); 0mg Cholesterol; 17mg Sodium; 11g Carbohydrates; 0g Dietary Fibre; 1g Protein Food Exchanges (according to magazine) 1/2 Starch, 1/2 Fat WW Points based up the magazine's Nutrition Information = 2

Typed into MC & WW Points added (6/13/99) by hdeacey@sympatico.ca






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

NOTES : Reduce the nuts to lower the fat below 30%CFF.

* Exported from MasterCook *

                        Californian Chicken Salad

Recipe By     :pamram@bev.net (Pamela Ramsey)
Serving Size  : 4     Preparation Time :0:00
Categories    : Chicken                         Eat-Lf Mailing List
                Salads

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2 1/2           Cups  Skinless Boneless Chicken Breast Halves
                        -- Cut In 1"
     1/2           Cup  Nonfat Mayonnaise
  2               Tbsp  Nonfat Plain Yogurt
  1 1/2            Tsp  Cider Vinegar
     1/8           Tsp  Salt
     1/8           Tsp  Pepper
     1/3           Cup  Chopped Fresh Cilantro
  2               Tbsp  Lime Juice
  1 1/2           cups  Peeled Ripe Melon Chunks
  1 1/2           cups  Peeled Cucumber Chunks
  1 1/2           cups  Green Grapes


Combine chicken, melon, cucumber and grapes in a bowl. In separate bowl whisk the remaining ingredients together to make the dressing. Add the chicken and fruits to the dressing and toss to mix.

It's that easy!

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



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

NOTES : There was a request for a chicken salad that had grapes and mayonnaise.  Here you go!


* Exported from MasterCook *

                Cannellini With Lemon And Basil Over Penne

Recipe By     :Sally and Martin Stone, The Instant Bean, p. 150
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Legumes
                Pasta                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              pound  pasta
  2        tablespoons  olive oil
  1              large  garlic clove -- minced
  2               cups  cannellini beans, cooked -- drained and rinsed
  1                     lemon
     1/2           cup  fresh basil leaves -- shredded
     1/2           cup  fresh parsley -- chopped
     1/2      teaspoon  pepper -- or more to taste
                        salt -- to taste
     1/2           cup  plain low-fat yogurt

1. Remove and julienne the lemon zest. Reserve the juice (about 2 tablespoons).

2. Bring a large kettle of salted water to a boil over high heat and add the pasta. (Use penne or other short tubular pasta.) Cook for about 8 minutes, until al dente, while you prepare the sauce.

3. In a large skillet or saute pan over moderate heat, bring the oil to rippling. Add the garlic and saute until it is just golden, about 1 minute. Add the (canned but drained and rinsed) beans, lemon zest and juice, basil, parsley (preferably flat-leaf), pepper, and salt. Toss gently and let the mixture heat through for about 2 or 3 minutes. Reduce the heat to low and keep warm until the pasta is almost cooked.

4. Just before draining the pasta, stir the yogurt into the bean mixture. Drain the pasta in a colander and add it to the sauce, toss to coat well, and transfer to a serving bowl.

Entered to MasterCook by Ellen Pickett <ellen@qnetix.ca> 1998 but not tested.



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

Serving Ideas : Serve with freshly grated Parmesan or Romano cheese

NOTES : This recipe is for a one-dish meal. Heavy cream, creme fraiche, or sour cream can substitute for the yogurt.

With plain low-fat yogurt, there are about 13% calories from fat.


* Exported from MasterCook *

                              Caper Polenta

Recipe By     :Pressure Cooking the Meatless Way
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Grains & Cereals
                Pressure Cooker                 Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2        tablespoons  extra virgin olive oil
  1                     red onion -- sliced
  1                     leek, sliced -- carefully cleaned
  1              large  carrot -- sliced
  1                     red bell pepper -- seeded and sliced
  3 1/2           cups  lowfat Vegetable Broth
  1                cup  coarsely ground cornmeal
  3        tablespoons  capers -- rinsed
  1         tablespoon  ground cumin
  1         tablespoon  soy sauce

1) Heat the olive oil in open pressure cooker over medium heat. Saute onion, leek, carrot, and red pepper for 5 minutes. Add broth, cornmeal, capers, cumin, and soy sauce.

2) Seal cooker and bring to high pressure quickly. Lower heat and cook for 5 minutes. Allow pressure to fall on its own. Stir and serve with steamed vegetables.
Cuisine:
   "Vegetarian"
Source:
   "Pressure Cooking the Meatless Way by Maureen Keane and Daniella
   Chace"

From PatHanneman <kitpath@earthlink.net>




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

NOTES : Capers are the pickled buds of a prickly Mediterranean shrub. Mild polenta complements the strong flavor of cumin and capers. This recipe is featured on the book cover. (5g fiber)
Here are those polenta recipes to try this summer in the pressure cooker.  Ten minutes in the pot instead of stirring and sweating or buying a chub.



* Exported from MasterCook *

                           Carrot And Date Cake

Recipe By     :matlock@biotek.arc.ab.ca
Serving Size  : 12    Preparation Time :0:00
Categories    : Cakes & Frostings               Eat-Lf Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2           cups  Dates -- pitted
     1/3          cups  Water
                        Dry Ingredients:
  3               cups  Flour, All-Purpose
  2                Tsp  Ground Cinnamon
  2                Tsp  Baking Soda
  1                Tsp  Baking Powder
  1                Tsp  Salt -- optional
  1                Tsp  Ground Ginger
                        ---
                        Wet Ingredients:
  1               cups  Nonfat Yogurt -- plain
  3                     Egg Whites -- or substitute
     3/4          cups  Brown Sugar, Packed
     1/2          cups  Applesauce
  1                Tsp  Vanilla
  3               cups  Carrots -- grated

Here is a non-fat carrot cake that I highly recommend.

1. Combine the dates and water in a small saucepan and boil uncovered over medium heat until the dates are soft and mushy. Mash with a fork.

2. Preheat oven to 350F. Spray a 13"x 9" baking pan with nonstick coating.

3. In a large bowl, combine dry ingredients.

4. In a medium bowl, beat together the wet ingredients, EXCEPT the carrots.

5. Add the grated carrots and date paste to the wet ingredients, and mix well

6. Add wet ingredients to dry ingredients, mixing only until the flour is moistened.

7. Pour batter into pan and bake for 30 to 35 min until cake is browned and a toothpick inserted in the center comes out clean.

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





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



* Exported from MasterCook *

                Carrot Bread, Homemade (Original - Not Lf)

Recipe By     :Mimi's Cafe, California
Serving Size  : 24    Preparation Time :0:00
Categories    : Breads: Quick & Muffins         Eat-Lf Mailing List
                Information, Tips, Misc.        Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2           cups  all-purpose flour
  1           teaspoon  baking soda
  2          teaspoons  baking powder
  1           teaspoon  cinnamon
     1/2      teaspoon  salt
  1                cup  vegetable oil
  1                cup  brown sugar
  3                     eggs
     1/2           cup  chopped walnuts
     1/2           cup  diced canned pineapple -- drained
     1/2           cup  raisins
  1                cup  finely shredded carrots

Sift first five ingredients into a mixing bowl.

In a separate bowl, whisk together the oil, sugar and eggs. Stir the liquid mixture into the flour; mix well. Add the next four ingredients; stir again.

Grease and flour a 9" square pan or four mini-loaf pans (3" x 6"). Fill the pans 2/3 full with batter.

Bake at 350F for about 30 minutes. (Mini-loaves take about 20 minutes).

REVIEW: This bread is always sweet and moist. Mini-loves are best for serving to crowds. Serve a 1-inch slice, cut in two (each about 1-1/2"X 3"). I'm always surprised how good it tastes with things like chunky chili or corn chowder. -pat

Description:
   "Moist Spicy Cake with flecks of carrot and a hint of crushed
   pineapple."
Cuisine:
   "Restaurant Fare"
S(Contributor):
   "Pat Hanneman 1999"




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

NOTES : Tour Mimi's Cafe at http://www.mimiscafe.com/

We like this quick bread for breakfast and brunch. It is wonderful served with soup and salad.



* Exported from MasterCook *

                    Carrot Bread, Homemade #2 (Redux)

Recipe By     :c Sarah Phillips www.healthyoven.com
Serving Size  : 24    Preparation Time :0:00
Categories    : Breads: Quick & Muffins         Eat-Lf Mailing List
                Information, Tips, Misc.        Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     3/4           cup  whole wheat flour
     3/4           cup  all-purpose flour
  1           teaspoon  baking soda
  2          teaspoons  baking powder
  1           teaspoon  cinnamon
     1/2      teaspoon  salt
  1                cup  applesauce
  2        tablespoons  canola oil
  1                cup  brown sugar
  2                     egg whites
  2                     eggs
     1/4           cup  chopped walnuts
     1/2           cup  diced canned pineapple -- drained
     1/2           cup  raisins
  1                cup  finely shredded carrots

Sift first five ingredients into a mixing bowl.

In a separate bowl, whisk together the oil, sugar and eggs. Stir the liquid mixture into the flour; mix well. Add the next four ingredients; stir again.

Grease and flour a 9" square pan or four mini-loaf pans (3" x 6"). Fill the pans 2/3 full with batter.

Bake at 350F for about 30 minutes. (Mini-loaves take about 20 minutes).

Description:
   "Moist Spicy Cake with flecks of carrot and a hint of crushed
   pineapple."
Cuisine:
   "Restaurant Fare"
S(Contributor):
   "Pat Hanneman 1999"

Originally from Mimi's Cafe, California

Re-Do notes:

1. Replace the 1 cup vegetable oil with 1 cup unsweetened applesauce. Prune puree is much too overpowering for this recipes. Besides, applesauce has more pectin than prune puree, making it the best candidate in low-fat baked goods. Applesauce will give you a nice, moist texture in the absence of a lot of vegetable oil and will not overpower the taste of cake.

2. Add back in 2 TBSP canola oil, which helps to enhance the flavor and texture. In all my recipe development, especially for my recent book, THE HEALTHY OVEN BAKING BOOK, Doubleday, 1999, I have found that a little oil added back in goes a long way.

3. Replace one of the eggs with 2 eggs whites, and still add in the other 2 eggs called for in the recipe. Too many egg whites will make your baked good dry. You can, however, try replacing 2 whole eggs with 4 whole egg whites and still add in 1 whole egg as called for in the recipe, as well.

4. Reduce the chopped walnuts to 1/4 cup--you'll save fat and calories instantly.

5. I often like to use 1/2 whole wheat and 1/2 all-purpose flour instead of all all-purpose flour. So, in your recipe, think about using 3/4 cup whole wheat flour and 3/4 all-purpose flour.

6. Increase the flavorings slightly--you'll have to test how high you can go.

Follow on notes:

1. No, you do not have to strain the applesauce--you can even use chunky style applesauce, if you wish. It's better to use jarred applesauce rather than homemade--homemade tends to have too much water in it.

2. I personally do not like egg beaters---but, if you have to have them, then use them. I think that they contribute to a not well-liked taste---and people think that its because of the low-fat recipe, not the egg beaters.

Plus, you do not get the same wonderful texture with egg beaters, as you do with eggs. I would rather see at least one egg in every recipe (divided by the number of servings---the fat and cholesterol count is not bad), with accompanying egg whites or egg beaters, than just all egg beaters. The egg yolk of a real egg has lecithin, an emulsifier, which gives you that creamy texture. There is lecithin powder available, but I have not played around with it.


Sarah Phillips www.healthyoven.com



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

NOTES : Tour Mimi's Cafe at http://www.mimiscafe.com/

We like this quick bread for breakfast and brunch. It is wonderful served with soup and salad.

REVIEW: This bread is always sweet and moist. Mini-loves are best for serving to crowds. Serve a 1-inch slice, cut in two (each about 1-1/2"X 3"). I'm always surprised how good it tastes with things like chunky chili or corn chowder. -pat

* Exported from MasterCook *

                              Carrot Cake #6

Recipe By     :California Prune Board
Serving Size  : 12    Preparation Time :0:00
Categories    : Cakes & Frostings               Eat-Lf Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4               cups  grated carrots
  2               cups  sugar
  1                can  crushed pineapple -- (8 oz)
  1                cup  prune puree -- * see note
  4              large  egg whites
  2          teaspoons  vanilla
  2               cups  flour
  2          teaspoons  baking soda
  2          teaspoons  cinnamon
     1/2      teaspoon  salt
     3/4           cup  shredded coconut meat

Preheat oven to 375F. Coat a 9x13-inch baking pan with nonstick cooking spray; set aside. In large bowl, combine carrots, sugar, pineapple, prunes, egg whites and vanilla; stir to blend thoroughly. Add remaining ingredients except coconut; mix completely. Gently stir in coconut. Spread batter in prepared pan; bake about 45 minutes until pick inserted in center comes out clean. Cool on rack. Cut into squares to serve. * can substitute jarred baby food prunes (about 4 2 1/2 oz jars)

From "Pallotta,Nancy" <nancye@neo.rr.com>





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

NOTES : Nutritional data per serving:

calories: 309
fat: 2g
calories from fat: 7%
carbohydrates: 70g
sodium: 282mg
fiber: 3.6g




* Exported from MasterCook *

                              Carrot Cake #7

Recipe By     :Weight Watcher Magazine, January, 1987
Serving Size  : 12    Preparation Time :0:00
Categories    : Cakes & Frostings               Eat-Lf Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2           cups  Flour -- all-purpose
     1/2          cups  Flour -- whole wheat
     3/4            Oz  Wheat germ -- toasted
  1               Tbsp  Baking powder
  1                Tsp  Cinnamon
     1/2           Tsp  Mace
     1/4           Tsp  Salt
  2                 Lg  Eggs -- room temp.
     1/2          cups  Packed Brown Sugar
     1/4          cups  Vegetable Oil
     1/4          cups  Low Calorie Pancake Syrup -- 12 cal/T
     1/4          cups  Lowfat Plain Yogurt -- plain
  1                Tsp  Vanilla extract
  1                Tsp  Orange rind -- grated
  1               cups  Pineapple Chunks In Juice -- chopped
  1               Tbsp  All-Purpose Flour
     1/2          cups  Raisins -- golden

  Preheat oven to 350F.

Spray a 12-cup Bundt pan with nonstick cooking spray. In large bowl, stir together first 7 ingredients. In medium bowl, beat eggs, sugar, oil, pancake syrup, yogurt, vanilla and orange rind with 1/4 cup water until well mixed. Stir in carrots and pineapple. In a small bowl, toss raisins with 1 tablespoon flour. Scrape wet ingredients into dry and stir just until blended. Gently fold in raisins. Scrape evenly into prepared pan. Bake 50-60 minutes, until toothpick inserted in center comes out clean and cake shrinks from sides of pan and is browned. (If cake browns to quickly, cover loosely with a sheet of foil and continue baking.) Let cool on rack 30 minutes before turning out of pan to cool completely.

Makes 12 servings.

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




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



* Exported from MasterCook *

                           Carrot Jicama Salad

Recipe By     :MM list circa 1994
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Salads
                Vegan                           Vegetables
                Vegetarian

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

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

   2      cups          carrots -- shredded

   2      cups          jicama -- shredded

     1/4  cup           red onion -- thinly sliced

   1 1/2  tablespoons   orange juice

   1      tablespoon    fresh lime juice -- or lemon juice

   1 1/2  teaspoons     red wine vinegar

   1      dash          pepper

     1/2  teaspoon      dried tarragon -- or cilantro


Combine carrots, jicama, and onion in a large bowl. Set aside.



Combine the rest of the ingredients, stirring well. Add to carrot mixture and toss gently to coat. Cover and chill before serving.


Makes 6 servings each a little less than 3/4 cup.

From Ellen C. <ellen@elekta.com>






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

NOTES : This is my kind of summer salad: crunchy, sweet and tart. Sounds refreshing to me.




* Exported from MasterCook *

                           Carrot Snackin' Cake

Recipe By     :Woman's Day, Apr 21/98
Serving Size  : 9     Preparation Time :0:00
Categories    : Cakes & Frostings               Eat-Lf Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     2/3           cup  sugar
     2/3           cup  packed light brown sugar
  1 1/2            tsp  baking powder
     1/2           tsp  salt
     1/2           cup  FF fruit puree -- (i.e. Lighter Bake)
     1/4           cup  canola oil
     1/2           cup  egg beaters(r) 99% egg substitute -- or 2 eggs
  1                tsp  vanilla
  1 1/2           cups  flour
  2 1/2           cups  shredded peeled carrots
  3               tbsp  finely chopped pecans
  2               tbsp  brown sugar

1. In med bowl, whisk together the first 8 ingredients (sugar through vanilla) until thoroughly blended. Stir in flour and carrots.

2. Scrape into 9"x9" pan lined with foil (up 2 sides) and sprayed with cooking spray. Bake at 375F for 35 mins until cake springs back when lightly pressed in centre. Cool in pan on wire rack 10 mins before carefully lifting cake from pan by foil to rack to cool.
From Cathleen <catht@interlog.com>



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

NOTES : WD notes: "Refrigerate in airtight container for up to 4 days."



* Exported from MasterCook *

                      Carrot Tsimmes Under Pressure

Recipe By     :Lorna J Sass, Cooking Under Pressure, p. 128-129
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Jewish
                Pressure Cooker                 Sweet Potatoes & Yams
                Vegan                           Vegetables
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2        tablespoons  unsalted butter
  1              large  onion -- coarsely chopped
  1              pound  sweet potatoes -- 3 medium
     1/2         pound  parsnip -- preferably slender
  5             medium  carrots
  1                cup  prunes -- pitted
  1                     lemon -- or 1 orange
     1/2      teaspoon  ground cinnamon
  1                cup  chicken stock -- or bouillon
     1/2      teaspoon  salt -- or to taste
  1         tablespoon  lemon juice -- up to 2

1. Peel the sweet potatoes and cut into 6 chunks. Peel the parsnips and cut into 1-inch slices. Peel the carrots and slice 1/4" thick. Juice the lemon and then grate the zest (original recipe uses 1 orange).

2. Heat the butter or rendered chicken fat in the pressure cooker. Saute the onions until lightly browned, about 4 minutes. Add the remaining ingredients except the extra lemon juice, making sure to scrape up any browned onions sticking to the bottom of the pot.

3. Lock the lid in place and bring to high pressure over high heat. Adjust the heat to maintain high pressure, and cook for 3 minutes. Reduce pressure with a quick-release method. Remove the lid, tilting it away from you to allow any excess steam to escape.

4. If the parsnips or carrots are not quite done, replace the lid and simmer for another minute or two. Drain off some of the cooking liquid, if desired. Stir in the additional 1-2 tablespoons lemon juice and adjust the seasonings before serving.

Entered to MasterCook by Ellen Pickett <ellen@qnetix.ca>



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

Serving Ideas : Serve with roast chicken or turkey on a Jewish holiday.

NOTES : For pressure cookers requiring more than 1 cup of liquid to come up to pressure, add additional stock as needed. When the vegetables are cooked, remove them with a slotted spoon and discard most of the cooking liquid or boil vigorously until it is reduced by half. Stir in the additional lemon juice and adjust the seasonings before serving. This recipe is not kosher as written, but would be if a non-dairy margarine or rendered chicken fat were substituted for the butter.

The recipe I'm sending in this message is probably best saved for the fall, starting around Rosh Hashanah (Jewish New Year), because it isn't really intended for hot summer days.

-----Original Message-----


* Exported from MasterCook *

          Carrot, Green Bean, Lemon Basil With Angel Hair Pasta

Recipe By     :Hanneman, Riverside, CA
Serving Size  : 2     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Pasta
                Tvp, Seitan, Tempeh             Vegan
                Vegetables                      Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              large  carrot
  6             ounces  green beans -- trimmed
  4             ounces  angel hair pasta
  1           teaspoon  light butter
  1           teaspoon  extra virgin olive oil
  2        tablespoons  chopped garlic
  2        tablespoons  slivered almonds
  4        tablespoons  fresh lemon basil -- chiffonade
     1/2      teaspoon  fresh thyme leaves
                        garlic salt
                        cracked black pepper -- generous
                        lemon zest and juice -- optional
  2                     garden burger veggie patties -- oven-crisped
  4        tablespoons  Parmesan cheese -- freshly grated

Cut carrot into 3-inch lengths. Slice in half lengthwise. Trim green beans; snap those that are longer than 3-inches. Place in the chute of a Cuisinart fitted with the 2mm slicer and sliver or french cut both vegetables at the same time. Meanwhile: start heating the veggie burgers (in a toaster oven). Set water on to boil. Cook veggies and angle hair pasta together until al dente (about 4 or 5 minutes). Drain well. Heat pan, add butter and oil. Saute the garlic for 1 minute, stirring constantly. Add almonds, basil, salt and pepper and cook until basil is aromatic (1 minutes). Add the pasta and veggies and stir to toss. Remove from heat. Add lemon juice and zest, to taste. Cut each burger into crouton-sized chunks. Serve at once, tops with veggie burger chunks and garnish with freshly grated parmesan cheese.
Description:
   "A fresh pasta that's colorful and heady with herbs and garlic. Topped
  with veggie burger croutons and fresh parmesan."

From PatHanneman <kitpath@earthlink.net>





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

NOTES : fast  - this is one of our favorites on hot, don't know what else to cook - days.



* Exported from MasterCook *

                     Cheesy Cornmeal Cakes With Salsa

Recipe By     :Prevention's Freezer Cookbook - For the Freezer
Serving Size  : 4     Preparation Time :0:00
Categories    : Appetizers                      Burgers & Loaves
                Eat-Lf Mailing List             Salsas


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        ===SALSA===
  1              small  onion -- minced
  1                cup  chopped tomatoes
  2             cloves  garlic -- minced
  1         tablespoon  minced fresh basil
  1           teaspoon  crushed red-pepper flakes
                        ===Cornmeal Cakes===
  1 1/4           cups  yellow cornmeal
  1                cup  cold water
  2        tablespoons  grated Parmesan cheese
     1/2           cup  shredded low-fat mozzarella cheese
     1/2           cup  shredded low-fat extra-sharp Cheddar
                        cheese

To make the salsa: In a small bowl, combine the onions, tomatoes, garlic, basil, and red-pepper flakes. Mix well. Let stand for 30 minutes, stirring occasionally.

To make the cornmeal cakes: In a medium saucepan, combine the cornmeal and water; bring to a boil over medium-high heat. Cook, stirring frequently, for 12 to 15 minutes, or until the mixture is thick. Remove from the heat; stir in the Parmesan. Line a baking pan with wax paper; spoon the cornmeal mixture onto the tray and spread to 1/2" thickness. Cover with plastic wrap and refrigerate for 20 minutes, or until firm.
Preheat the broiler. Cut the cornmeal mixture into 12 pieces; place on a large baking sheet. Coat with no-stick spray. Broil 4" from the heat for 2 minutes, or until golden brown. Turn and coat the other side with the spray.
 Top with the mozzarella and Cheddar. Broil for 2 minutes, or until the cheese melts. Top with the salsa.
Makes 12

To freeze, place the cornmeal cakes on a tray and put in the freezer for several hours, or until solid. Transfer to a freezer quality plastic bag. Pack the salsa in a separate freezer quality plastic container. Both can be frozen for up to 2 months.
To use, thaw both in the refrigerator overnight. Bring the salsa to room temperature. Broil the cornmeal cakes 4" from the heat until hot.
From SuzyWert@aol.com




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

NOTES : Inspired by Italian polenta, or cooked cornmeal, these economical  cornmeal cakes are as easy to make as they are to enjoy.


* Exported from MasterCook *

                      Cherry Cheesecake Pudding Pie

Recipe By     :Keebler Company
Serving Size  : 8     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Pies, Crusts & Pastry
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  6                ozs  reduced fat graham cracker crust
  21               ozs  cherry pie filling
  1               cups  skim milk
  6 3/4            ozs  cheesecake flavor pudding mix
  8                ozs  Cool Whip(r) Free -- thawed

Spoon half of the pie filling into crust. In a mixing bowl, combine milk, and pudding mixes. Mix until smooth. Fold in whipped topping. Spoon mixture over pie filling in crust. Refrigerate three hours or until set. Top with remaining pie filling.
>From: "Anita's Tried & True Recipes" <anitasrecipes@austin.rr.com>




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

NOTES : I made this recipe earlier in the week. It's very good and quick to make!




* Exported from MasterCook *

                                Chess Pie

Recipe By     :WRAL (Raleigh) - Health Team Nutritionist: Lynn Hoggard
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Holidays & Gifts
                Pies, Crusts & Pastry           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        Ready-prepared pie crust -- *
                        -
     1/4           cup  light butter -- melted
  1                cup  sugar
  2              large  eggs
  2              large  egg whites
  1 1/2           cups  nonfat buttermilk
  2 1/2           tbsp  all-purpose flour
     1/2           tsp  ground cinnamon
     1/4           tsp  salt
  1               tbsp  vanilla flavoring

* (4 grams or less of fat per slice)

1) Preheat oven to 425 degrees.

2) Cover pie crust with aluminum foil (shiny side down) and bake for 10 minutes. Remove crust from oven and cool on wire rack. Turn heat down to 350 degrees.

3) Prepare filling by combining light butter and sugar. In a separate bowl, combine all eggs and beat with a wire whisk until frothy. Add the eggs to the sugar mixture.

4) In a separate bowl, combine buttermilk and flour and stir until the flour dissolves. Stir in cinnamon, salt and vanilla flavoring.

5) Pour mixture into the pie cooled pie crust and bake at 350 degrees for 35-40 minutes or until pie tests done. Cool before slicing.

Recipe Remake:
  256 calories, 6 grams fat
Original Recipe:
  485 calories, 31 grams fat

Ref: WRAL (Raleigh) - Health Team Nutritionist: Lynn Hoggard
OnLine Producer: Michelle Singer
December 15, 1998

>From: PatHanneman <kitpath@earthlink.net>



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

NOTES : Have you ever noticed that the most delicious foods seem to be served during the holidays? Maybe they just taste better when family and friends gather round to enjoy them together. If you're hosting a gathering, why not try preparing foods with less sugar, fat and salt. Trimming just a little fat from your recipes saves a lot of calories. This remake for chess pie is a good example. It has just a fraction of fat and half the calories of the original recipe.

* Exported from MasterCook *

           Chicken And Bulgur Tidbits With Minted Yogurt Sauce

Recipe By     :Chicken - James McNair
Serving Size  : 4     Preparation Time :0:00
Categories    : Chicken                         Eat-Lf Mailing List
                Grains & Cereals                Sauces & Gravies


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  plain lowfat yogurt
  2        tablespoons  fresh lemon juice
  2             cloves  garlic -- minced
  3        tablespoons  fresh mint -- minced
                        salt
     1/2        medium  onion -- coarsely chopped
  2             cloves  garlic
  4                     boneless skinless chicken breast halves
  1                cup  fine bulgur wheat
  2        tablespoons  parsley -- chopped
     1/2      teaspoon  salt
  1           teaspoon  fresh ground black pepper
                        vegetable oil

To make the minted yogurt, combine the yogurt, lemon juice, garlic, mint, and salt to taste in a bowl. Chill.

To make the chicken patties, place the onion and garlic in a food processor or blender and mince. Add the chicken and blend until smooth. Add 1 or 2 T. cold water and blend to a smooth paste.

Place the bulgur in a sieve, rinse under cold running water briefly, then squeeze out moisture. Add the bulgur wheat, parsley, salt and pepper to the chicken mixture and blend until very smooth and moist. Shape by hand into 1-inch balls or ovals, or 2-inch biscuit-shaped patties.

Add vegetable oil to a depth of 1/2-inch in a skillet and place over medium-high heat. When the oil is hot, add chicken balls, and fry, turning frequently, until golden brown and crisp, about 5 minutes.

Serve hot or at room temperature with minted yogurt for dipping.

Serve 8 as an appetizer, or 4 or 5 as a main course.

NOTE: "Variation on the theme of patties made of ground meat and bulgur wheat are found throughout the Middle East. Here chicken substitutes for the more common lamb."

NOTE: Although the recipe talks about "patties", the accompanying photo shows an appetizer size that looks more like a "tater tot" - bite-size.

From KSBAUM@aol.com





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



* Exported from MasterCook *

                           Chicken Pasta Salad

Recipe By     :JaneStarr@home.com in CT
Serving Size  : 5     Preparation Time :0:10
Categories    : Chicken                         Eat-Lf Mailing List
                Pasta                           Salads


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  12            ounces  tricolor pasta -- 1 box
  2                     skinless boneless chicken breast halves -- cooked and shredded
     3/4           cup  light mayonnaise -- I use Hellman's
                        seasoned salt -- to taste
                        pepper -- to taste
  1                cup  shredded carrots -- optional
  10            ounces  packaged salad greens -- optional, for
                        -- serving bed

Boil pasta for minimum time listed on package. Drain, then rinse with cold water to cool pasta down. Drain thoroughly. Mix shredded chicken together with mayonnaise and seasonings in large serving bowl or Tupperware-type container. Stir in pasta and carrots then refrigerate until serving time.
Description:
  "Great for those hot summer nights when everyone is eating at
  different times."
Start to Finish Time:
  "0:10"




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

Serving Ideas : Delicious served over a bed of salad greens.

NOTES : I usually use leftover chicken that has been previously frozen and defrosted. Also good in this recipe is canned white meat tuna (2 small or 1 large can) or canned chicken breast (1 large can).

* Exported from MasterCook *

                   Chicken Salad With Dressing, Oprah's

Recipe By     :
Serving Size  : 2     Preparation Time :0:00
Categories    : Chicken                         Eat-Lf Mailing List
                Salad Dressings                 Salads


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2           cups  skinless boneless chicken breast
     1/4           cup  Peas
  1         tablespoon  Golden raisins
     1/4           cup  Carrots -- shredded
  1                cup  Red cabbage -- shredded
     1/4           cup  Apples -- diced
     1/4           cup  Scallions -- sliced
     1/4           cup  Celery -- diced
                        -----DRESSING-----
     1/8      teaspoon  Celery seeds
  1                cup  Nonfat yogurt
  1         tablespoon  Nonfat mayonnaise
  3          teaspoons  Curry powder -- optional
  3        tablespoons  Lemon juice
  1         tablespoon  Dijon mustard
  2        tablespoons  Shallots -- diced
                        Black pepper

Toss salad ingredients. Put dressing ingredients in blender and blend.
Serve over salad.

From Ellen C. <ellen@elekta.com>



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



* Exported from MasterCook *

                   Chickpea Curry Cooked Under Pressure

Recipe By     :Lorna Sass, Cooking Under Pressure, p. 186
Serving Size  : 4     Preparation Time :0:50
Categories    : Eat-Lf Mailing List             Legumes
                Pressure Cooker                 Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1         tablespoon  unsalted butter -- or oil
  1           teaspoon  cumin seed -- whole
     1/4      teaspoon  ground coriander
     1/4      teaspoon  ground cardamom
  2          teaspoons  ginger -- freshly grated
  1               dash  cayenne pepper -- optional
  1              stick  cinnamon -- 3-inch
     1/4           cup  diced red bell pepper -- or substitute
  1 1/2           cups  chickpeas -- picked over and
                        -- rinsed
  4               cups  water
     1/2      teaspoon  salt -- or to taste

0. Break the cinnamon stick into 2 pieces.

1. Heat the butter in the pressure cooker. Add the whole cumin seeds and sizzle for 5 seconds. Stir in the remaining ingredients except the salt.

2. Lock the lid in place and bring to high pressure over high heat. Adjust heat to maintain high pressure, and cook for 35-40 minutes (depending upon desired consistency). Reduce pressure with a quick-release method. Remove the lid, tilting it away from you to allow any excess steam to escape.

3. If the chickpeas are not sufficiently cooked, replace the lid and simmer over low heat for a few minutes. When done, drain off and reserve the liquid for another use. (The liquid is excellent for stock or use to prepare a variation of the recipe.) Add salt to taste. Discard the cinnamon pieces and adjust the seasonings. Serve immediately or at room temperature.

From "Ellen Pickett" <ellen@qnetix.ca>




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

NOTES : I have indicated that I would substitute for the red bell pepper, but that's because of my own allergy to peppers and not to improve the taste. Approximately 22% calories from fat.


* Exported from MasterCook *

                             Chickpea Spread

Recipe By     :Weight Watchers Complete Cookbook & Program Basics, p50
Serving Size  : 8     Preparation Time :0:00
Categories    : Dips                            Eat-Lf Mailing List
                Legumes                         Spreads & Sandwiches
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  12            ounces  cooked chickpeas -- drained
     1/2           cup  plain nonfat yogurt
  2        tablespoons  fresh lemon juice
  3             cloves  garlic
  2          teaspoons  olive oil
     1/2      teaspoon  salt
     1/2      teaspoon  ground cumin
     1/2      teaspoon  ground allspice

In food processor or blender, combine chickpeas, yogurt, lemon juice, garlic, olive oil, salt, cumin and allspice with 1 tablespoon water. Puree until smooth.

Formatted in MasterCook 4 by Ellen Pickett <ellen@qnetix.ca>

Weight watchers analysis:
1 serving (2 tbsp) provides 1/4 fat, 3/4 protein, and 10 optional calories.
Per serving: 91 Cal, 5 g protein, 2 g fat, 13 g carbo, 151 mg Na, 0 mg
cholesterol, 1 g dietary fibre



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

Serving Ideas : Serve with warm pitas.

NOTES : The first ingredient is actually 12 ounces drained cooked chick-peas. I think this is meant to be a lower-fat alternative to hummus, which contains tahini (sesame seed paste) instead of the olive oil and yogurt.


* Exported from MasterCook *

            Chickpeas With Raisins And Spinach Under Pressure

Recipe By     :Lorna Sass, Cooking Under Pressure, p. 187
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Legumes
                Pressure Cooker                 Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                     Chickpea Curry cooked under pressure
     1/4           cup  raisins, seedless
  10            ounces  spinach, frozen -- chopped

After the chickpeas are cooked and drained, with the cooking liquid reserved, stir in 1/4 cup raisins and one 10-ounce package frozen chopped spinach, defrosted. Heat thoroughly, adding about 1/3 cup of the reserved cooking liquid, if needed. Adjust seasonings (adding a touch of curry powder or additional ground coriander), and serve hot.
Entered to MasterCook by Ellen Pickett <ellen@qnetix.ca>




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

NOTES : This recipe takes the chickpea curry and adds some more flavours. I saved the chickpea curry recipe as an ingredient in my MC 4.0 database.


* Exported from MasterCook *

                         Chilled Cucumber Soup #4

Recipe By     :Bon Appetit magazine
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Soups & Stews
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  6               Cups  chopped seeded peeled cucumbers
                        -- (about 4 large)
  2               Cups  nonfat plain yogurt
                        -- (I use lowfat or fat free)
  1         Tablespoon  honey
     1/2          Tsp.  minced garlic
                        -- (adjust up or down to your taste)
  3        Tablespoons  chopped fresh mint
                        ---
                        Additional chopped mint for garnish

Puree half of each of first 5 ingredients in food processor or blender until  smooth. Transfer to bowl. Repeat with other half of same 5 ingredients.  Season with salt and pepper. Cover and chill until cold. Can be prepared 1  day ahead. Keep chilled.

Ladle soup into bowls and garnish with extra mint. Serves 6.

From Geograc1@aol.com


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

NOTES : Here are two recipes that I have used in years past when my garden  was full of cucumbers (didn't plant any this year and now regret it).

* Exported from MasterCook *

                            Chilled Rice Salad

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

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cups  Cooked Brown Rice
     1/2          cups  Raisins
     1/2          cups  Shredded Carrots
  1               Tbsp  Sesame Seeds
  2               Tbsp  Pumpkin Seeds
  1               Tbsp  Minced Onion
  3               Tbsp  Rice Wine Vinegar
  2               Tbsp  Maple Syrup

In large bowl, combine all ingredients. Refrigerate at least 1 hour prior to serving to allow flavors to blend.

Makes 4 servings

Calories.....155.....Fiber......3 g.....Fiber.....2 g.

>From: "Dancer^" <sigatress@attcanada.net> mailing list healthy-recipes

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




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



* Exported from MasterCook *

                  Chinese Beef And Pasta Skillet Supper

Recipe By     :Prevention's Freezer Cookbook - For the freezer
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Meats
                Oriental                        Pasta


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  unsweetened pineapple juice
  1         tablespoon  low-sodium soy sauce
  1         tablespoon  packed brown sugar
  1           teaspoon  dry mustard
  1              pound  lean chuck roast trimmed of fat -- cut in 2" cubes
  1 1/2      teaspoons  dark sesame oil
  1                cup  onions -- diced
  8             ounces  carrots -- sliced
  1           teaspoon  minced garlic
     1/2      teaspoon  grated fresh ginger
  8             ounces  spaghetti
  1           teaspoon  cornstarch
  1         tablespoon  water
     1/2           cup  minced scallions

In a shallow nonmetal dish, combine the pineapple juice, soy sauce, brown sugar, and mustard. Mix well. Add the beef and mix well. Cover and refrigerate for 1 hour, stirring occasionally.

Coat a 10" no-stick skillet with no-stick spray and place over medium-high heat. Add the oil and heat until hot. Add the onions, carrots, garlic, and ginger. Cook, stirring, for 5 minutes or until the onions are soft but not browned. Add the beef mixture. Cook, stirring, for 10 minutes, or until the beef is no longer pink in the center. Check by inserting the tip of a sharp knife into 1 cube.

Cook the spaghetti in a large pot of boiling water according to the package directions. Drain well.

Place the cornstarch in a cup. Add the water and stir until smooth. Add to the skillet. Cook, stirring, for 2 to 3 minutes, or until the sauce thickens. Add the spaghetti and scallions; toss well. Cover and cook for 1 minute, or until the spaghetti is hot.

To freeze, pack the Cooled cooked beef and spaghetti in a freezer-quality plastic container. To use, thaw overnight in the refrigerator. Cover and microwave on high power for 5 Minutes, or until hot. Makes 4 servings

Per serving Calories 511
Total fat 10,1 g.
Saturated fat 2.9 g,
Cholesterol 79 mg.
Sodium 243 mg.
Fiber 5.1 g.

Cost per serving- 93c


From SuzyWert@aol.com





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

NOTES : Notes: Chuck roast tenderized in pineapple juice beefs up this easy  pasta dish.


* Exported from MasterCook *

                         Chipotle Ketchup, Jim's

Recipe By     :Jump Up and Kiss Me, Jennifer Trainer Thompson (pg314)
Serving Size  : 1     Preparation Time :0:00
Categories    : Condiments & Seasoning          Eat-Lf Mailing List
                Sauces & Gravies                Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cups  tomato sauce
  1                cup  white distilled vinegar
  1           teaspoon  dry mustard
     1/2           cup  honey
  2             stalks  celery -- with leaves
                        -- cut into 8 pieces
  1                     yellow onion -- quartered
  6                     chipotle peppers -- stemmed, seeded
                        -- reserve seeds , softened, and finely
                        chopped
  1              stick  cinnamon -- (1 inch)
     1/2      teaspoon  whole cloves

Makes 1 1/2 pints

In a 1 1/2 quart saucepan, combine the tomato sauce, vinegar, mustard, and honey. Add the celery and onion.  Add the chipotles to the saucepan and bring to a boil over medium heat. Combine the cinnamon, cloves, and chipotle seeds in a spice (cheesecloth) bag and place it in the pot. Reduce the heat to simmer, cooking for 2 1/2 hours to reduce volume and infuse with the spices. Remove the celery, onion, and spice bag. and bottle.

MC formatted by Brenda Adams <adamsfmle@sprintmail.com>

>From: Ellen C. <ellen@elekta.com>




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

NOTES : This ketchup isn't blazingly hot, just spicy hot, and infused with a smoky flavor. Store ketchup in the refrigerator for up to I month.

* Exported from MasterCook *

                         Chipotle Tomatillo Salsa

Recipe By     :Jump Up and Kiss Me, Jennifer Thompson (pg 59)
Serving Size  : 12    Preparation Time :0:00
Categories    : Condiments & Seasoning          Eat-Lf Mailing List
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2             pounds  tomatillos -- husked & diced
  2             cloves  garlic -- minced
  4                     chipotle peppers -- softened & chopped
  1              bunch  fresh cilantro leaves -- chopped
  1                cup  vegetable stock
  1                     lime -- juiced

Saute the tomatillos, garlic, chipotles, and cilantro.  Add the stock and lime juice and cook on low heat for 15 to 20 minutes.

>From: Ellen C. <ellen@elekta.com>




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

NOTES : You could serve this on top of your favorite burger, as a side dish, or with chips.


* Exported from MasterCook *

                       Choco Banana Wonder Smoothie

Recipe By     :Mountain High Yoghurt
Serving Size  : 1     Preparation Time :0:00
Categories    : Beverages                       Eat-Lf Mailing List
                Fruit                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  plain nonfat yogurt
  2          teaspoons  peanut butter
  2          teaspoons  chocolate syrup
  1                     frozen banana

Combine in a blender and mix until smooth.

Source:
   "www.meadowgold.com"

From PatHanneman <kitpath@earthlink.net>



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



* Exported from MasterCook *

                            Chocolate Cake #6

Recipe By     :Eating Well Cookbook, p. 201
Serving Size  : 12    Preparation Time :0:00
Categories    : Cakes & Frostings               Eat-Lf Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1         tablespoon  vegetable oil
                        plus extra for preparing pan
  1                cup  all-purpose flour
                        plus extra for preparing pan
  1                cup  sugar
  2 1/2    tablespoons  unsweetened cocoa powder
  1           teaspoon  baking soda
     1/2      teaspoon  salt
  1                     egg -- lightly beaten
     1/2      teaspoon  vanilla extract
  1 1/2      teaspoons  fresh lemon juice
     1/2           cup  skim milk
                        confectioner's sugar -- sifted, optional

1. Position rack in the centre of the oven and preheat oven to 325 degrees F.

2. Brush the inside of an 8-inch square cake pan with oil and sprinkle flour over the pan. Tap out the excess.

3. Sift together sugar, flour, cocoa, baking soda, and salt into a large mixing bowl.

4. In a small bowl whisk together egg, oil and vanilla. Stir lemon juice into milk. Add to the egg mixture. Stir in 1/2 cup hot water. Pour into the flour-cocoa mixture and stir until smooth.

5. Turn batter out into the prepared pan. Bake for 30 to 35 minutes, or until center springs back when pressed lightly and a toothpick inserted in the centre comes out clean.

6. Cool the cake upright on a wire rack for 10 minutes. With a knife, loosen the sides from the pan. Invert onto the rack, lift off pan and let cool completely. Place on a serving dish. Top with a light dusting of confectioners' sugar if desired.

Serves 12.

Formatted in MasterCook 4 by Ellen Pickett <ellen@qnetix.ca> January
1999.



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



* Exported from MasterCook *

                        Chocolate Chip Cookies #5

Recipe By     :California Prune Board
Serving Size  : 60    Preparation Time :0:00
Categories    : Cookies & Bars                  Eat-Lf Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  prune puree -- * see note
     3/4           cup  granulated sugar
     3/4           cup  packed brown sugar
  3              large  egg whites
  1           teaspoon  vanilla
  2 1/4           cups  flour
  1           teaspoon  baking soda
  1           teaspoon  salt
  2               cups  semi-sweet chocolate chips

Preheat oven to 375F. Coat baking sheets with nonstick cooking spray; set aside. in large bowl, beat prunes, sugars, egg whites and vanilla to blend thoroughly. In small bowl, mix flour, baking soda and salt. Stir dry ingredients into prune mixture; mix completely. Stir in chocolate chips. Drop tablespoonful onto prepared baking sheets. Bake 10 minutes until lightly browned around the edges. Remove to racks to cool completely.

* can substitute jarred baby food prunes (approx 4 2 1/2 oz jars)
Nutritional data per serving:
calories: 72
fat: 2g
calories from fat: 25%
carbohydrates: 14g
cholesterol: 0
sodium: 56mg
fiber: 0.5g

From "Pallotta,Nancy" <nancye@neo.rr.com>




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



* Exported from MasterCook *

               Chutney Dressing For Apple Cider Mold Salad

Recipe By     :Sunset Fresh Ways With Salad
Serving Size  : 12    Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Salad Dressings
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2          cups  Nonfat Sour Cream
     1/4          cups  Major Grey's Chutney -- Finely Chopped
  1                Tsp  Grated Orange Peel

Combine all ingredients and stir until well blended.

Makes about 3/4 C
Serving Size: 1 Tbsp

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




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

NOTES : Cal 15.1
Total Fat 0g
Sat Fat 0g
Carb 3g
Fib 0.2g
Pro 1.1g
Sod 20mg
CFF 1.6%


* Exported from MasterCook *

           Citrus Season Salad With Ginger Horseradish Dressing

Recipe By     :Lowfat Living, Robert and Leslie Cooper
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Fruit
                Salad Dressings                 Salads
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        CITRUS SEASON SALAD:
  6               cups  mixed greens -- in bite size pieces
  2                     tangerines -- peeled and sectioned
  1                cup  sliced mushrooms
  6                     radishes -- thinly sliced
     1/2                avocado -- sliced
  1                cup  alfalfa sprouts -- optional
                        GINGER HORSERADISH DRESSING:
     1/4           cup  nonfat yogurt -- or mayonnaise
     1/4           cup  nonfat sour cream
     1/4           cup  orange juice -- or tangerine juice
  2          teaspoons  prepared horseradish
  1           teaspoon  ground ginger
     1/4      teaspoon  honey

Divide the greens among 6 salad bowls. Top each portion with equal amounts of fruit and vegetables.

Make the dressing: Blend all of the dressing ingredients until smooth. Store in refrigerator until ready to serve.

From Ellen C.  <ellen@elekta.com>


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

NOTES : I'd use 1/2 cup of nonfat yogurt and eliminate the sour cream.

* Exported from MasterCook *

                       Clamart Hearts Of Artichokes

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

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        tender small artichokes -- trimmed
  1                     quartered carrot
  3        Tablespoons  freshly shelled peas
                        herb bunch
                        water
                        salt

oeurs d'Artichauts a la Clamart

Select some very tender small artichokes, and trim them.

Set them in a buttered cocotte, with a small quartered carrot and three tablespoons of freshly-shelled peas to each artichoke, add a large herb bunch and a little water, and salt moderately. cover and cook gently in a steamer. When about to serve, withdraw the herb bunch, and slightly thicken the liquor with a little {mani butter}.
Serve the preparation in the cocotte.

From HVL - sympatico <hvl@nb.sympatico.ca>


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



* Exported from MasterCook *

                              Coconut Sorbet

Recipe By     :The Millennium Cookbook
Serving Size  : 1     Preparation Time :0:00
Categories    : Desserts                        Eat-Lf Mailing List


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                can  light coconut milk
  6        tablespoons  fructose
  1              pinch  sea salt
     1/4                vanilla bean -- scraped
                        -- OR 1/4 tsp vanilla extract

In a medium bowl, combine all the ingredients and whisk until well combined. Freeze in an ice cream maker according to the manufacturer's instructions.

To make granita-style, pour the mixture into a large shallow baking dish and place it in the freezer. Stir this mixture every hour for 4 to 6 hours, or until frozen. Store in an airtight container in the freezer for up to 4 days, the sorbet may become icy; when this happens, the sorbet can be melted and refrozen.

Makes 2 cups.

NOTE: "This wonderful sorbet likes chocolate, but it pairs well with almost anything else you might think to serve it with. It complements any fruit-based dessert wonderfully."

Per 1/2 cup:
136 calories (53% from fat), 0 g. protein, 16 g. carbohydrate, 8 g. fat, 0 mg. cholesterol, 8 mg sodium, 0 g. fiber
From KSBAUM@aol.com



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



* Exported from MasterCook *

                             Cole Slaw, Mom's

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

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2 1/2         pounds  cabbage -- shredded
  1                     carrots -- shredded (1 to 2)
  1              small  onion -- shredded
                        Dressing:
  4        tablespoons  white vinegar
  10       tablespoons  sugar
  4        tablespoons  lowfat sour cream
  6        tablespoons  lowfat mayonnaise

Combine all thoroughly and mix well with shredded veggies. Refrig overnight and serve next day.

>From: bk55238@juno.com



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

NOTES : It's easy and tastes great. I am using lowfat products but it can also be made fat free easily. Hope you will try it.

* Exported from MasterCook *

                             Cornbread, Adobe

Recipe By     :Cooking Light, Nov/Dec 1993, page 100
Serving Size  : 12    Preparation Time :0:06
Categories    : Breads: Quick & Muffins         Eat-Lf Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2 1/2    Tablespoons  vegetable oil
     3/4           Cup  all-purpose flour
     3/4           Cup  yellow cornmeal
  1           Teaspoon  chili powder
     3/4      Teaspoon  baking powder
     1/2      Teaspoon  baking soda
     1/2      Teaspoon  salt
                        ----
  1                Cup  plain nonfat yogurt
  8 3/4         Ounces  Corn Kernels -- (1 can) drained
  4             Ounces  chopped green chile peppers -- (1 can)  drained
  1                     egg -- lightly beaten
  1                     egg white -- lightly beaten

Pour oil in a 9-inch cast-iron skillet, tilting to coat sides of skillet. Place in a 400 deg oven for 5 minutes; set aside.

Combine flour and next 5 ingredients in a bowl; stir well. Make a well in center of mixture. Combine yogurt and next 4 ingredients; add to dry ingredients, stirring until dry ingredients are moistened. Add hot oil to batter; stir until well combined. Pour batter into skillet.

Bake at 400F for 25 minutes or until wooden pick inserted in center comes out clean.

Yield: 12 servings (serving size: 1 wedge).

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






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



* Exported from MasterCook *

                        Couscous And Radish Salad

Recipe By     :Cooking Light
Serving Size  : 4     Preparation Time :0:30
Categories    : Eat-Lf Mailing List             Pasta
                Salads                          Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/4           cups  water
  1                cup  couscous
  2               cups  radishes -- quartered
     1/2           cup  parsley
     1/3           cup  mint
     1/2      teaspoon  lemon rind -- grated
     1/4      teaspoon  salt
     1/8      teaspoon  pepper
     1/3           cup  lemon juice
  2        tablespoons  water
  1         tablespoon  olive oil
  1              clove  garlic -- crushed
  2        tablespoons  scallions -- thinly sliced

Bring 1 1/4 cups water to a boil in a large saucepan; stir in couscous. Remove from heat, and let stand, covered, 15 minutes; fluff with a fork. Set aside.

Position the knife blade in the food processor bowl. Add radishes and process lightly until finely chopped; spoon into a large bowl. Add parsley and mint to processor bowl, and process until minced. Add to radishes in bowl, and stir in couscous.

Combine lemon rind and next 6 ingredients; stir with a wire whisk. Add to couscous mixture, tossing to coat. Top with scallions.

Yield: 4 servings [1 cup].

From KSBAUM@aol.com




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

NOTES : 177 CALORIES/ SERVING


* Exported from MasterCook *

               Crab Stuffed Poblano Chiles With Mango Salsa

Recipe By     :Cooking Light
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Fish & Seafood
                Fruit                           Salsas


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                Cup  Mango -- Peeled And Chopped
     1/3           Cup  Red Bell Pepper -- Chopped
  2        Tablespoons  Chopped Fresh Cilantro
  1         Tablespoon  Balsamic Vinegar
  3        Tablespoons  Grated Fresh Parmesan Cheese -- Divided
  1           Teaspoon  Dried Oregano
  1           Teaspoon  Dijon Mustard
     1/8      Teaspoon  Pepper
  15            Ounces  Fat-Free Ricotta Cheese
  14            Ounces  Artichoke Hearts -- Quartered
  6             Ounces  Lump Crabmeat
  4                     Poblano Peppers -- Halved And Seeded
                        Cilantro -- Optional

Combine first 4 ingredients in a small bowl; stir well. Cover and chill.
Preheat oven to 350?.
Combine 2 tablespoons cheese, oregano, mustard, pepper, and Ricotta cheese
in a food processor, and process until smooth. Spoon into a bowl, and stir
in artichokes and crabmeat. divide mixture evenly among the chile halves,
and sprinkle with 1 tablespoon cheese. Place stuffed chilies on a baking
sheet, and bake at 350? for 30 minutes or until lightly browned. Server chiles with mango salsa, and garnish with cilantro sprigs, if desired.
From Sherilyn <sherilyn70@columbus.rr.com>




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



* Exported from MasterCook *

                      Cracked Wheat And Basil Pilaf

Recipe By     :Good Food/Good Health
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Grains & Cereals
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  cracked wheat bulgur
  1         tablespoon  oil
  1              large  onion -- finely chopped
  2                     garlic cloves -- chopped
  5 1/2           cups  thinly sliced mushrooms
  1              large  tomato -- seeded and diced
                        -- OR  1 tablespoon  tomato puree ,mixed
                        with
                        -- 1 tablespoon  water -- as a substitute
  8        tablespoons  chopped fresh basil
  4        tablespoons  sliced almonds
     1/2      teaspoon  salt
                        Freshly ground pepper

Prepare cracked wheat or bulgur according to package directions.

In heavy frying pan, heat oil. Add onion and cook, stirring, over medium heat until tender. Stir in garlic and mushrooms and cook until mushrooms are tender, about 2 minutes.

Stir in tomato, cracked wheat, basil, almonds, salt, and pepper to taste; stir until mixed and heated through.

Each of the 6 servings contains 172 calories and 6 grams of fat.

Description:
  "Bulgur, almonds, mushrooms, tomatoes and fresh basil served warm"

Cuisine:
  "05May"

Source:
  ""Don't Overlook Spring Herbs," May"

Copyright:
  "1999, American Institute for Cancer Research"

>From: PatHanneman <kitpath@earthlink.net>





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

NOTES : In cooking, use two to three times the quantity of fresh herbs when substituting for dried herbs, since their flavor is much more subtle.



* Exported from MasterCook *

                         Creamy Chicken Popovers

Recipe By     :TNT Recipes
Serving Size  : 6     Preparation Time :0:00
Categories    : Chicken                         Eat-Lf Mailing List
                Pies, Crusts & Pastry

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cups  Water
  1                 Lb  Skinless Boneless Chicken Breast Halves
  1                 Lg  Carrot -- Sliced
  1                 Sm  Onion -- Sliced
  1                 Sm  Onion -- Chopped
  1 1/4           cups  Flour -- Divided
     1/4           Tsp  Dried Tarragon
  1 3/4           cups  Skim Milk -- Divided
     1/2          cups  Plain Lowfat Yogurt
     1/4          cups  Dry White Wine
     1/2          cups  Frozen Peas -- Thawed
  2               Tbsp  Chopped Pimento
     1/4           Tsp  Salt
  2                     Eggs

Combine water, chicken, carrot, and sliced onion in a large saucepan. Bring to a boil; cover, reduce heat, and simmer 30 minutes. Remove chicken from broth; cool. Bone chicken, and cut meat into 1" pieces. Set aside. Strain broth, saving 3/4 cup.Coat a large nonstick skillet with cooking spray; place over med-hi heat until hot. Add chopped onion, and saute until tender. Gradually add 1/4 cup flour and tarragon, stirring well. Gradually stir in 3/4 cup skim milk, yogurt, wine, and reserved 3/4 c chicken broth. Cook, stirring constantly, until mixture is thickened and bubbly. Stir in peas, pimento, and reserved chicken. Set aside, and keep warm.

Combine remaining 1 cup flour and salt, stirring well. Add eggs and remaining 1 cup skim milk; beat with a wire whisk until well blended.

Spoon mixture evenly into six 6-oz custard cups that have been coated with Pam. Place 4" apart on a baking sheet. Bake at 400F for 45-50 minutes or till golden brown. Break open each popover. Spoon 1/2 cup chicken mixture over each popover. Serve

Makes 6 servings.

Calories.....276.....Fat.....3.9 g.....Fiber.....1.6 g.

>From: "Dancer^" <sigatress@attcanada.net>

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




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



* Exported from MasterCook *

                   Creamy Herb Easy Baked Potato Topper

Recipe By     :General Mills
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Sauces & Gravies
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  plain nonfat yogurt
  1         tablespoon  chopped fresh chives or parsley
     1/2      teaspoon  dried dill weed
                        or basil leaves or oregano leaves
     1/4      teaspoon  salt -- if desired
  4                     baked potatoes

Stir together all ingredients. Serve over hot baked potatoes.

Yield:
   "1 cup"
From PatHanneman <kitpath@earthlink.net>




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

NOTES : Colombo(r) Classic


* Exported from MasterCook *

                          Creamy Macaroni Salad

Recipe By     :BH&G Low Calorie Recipes 1994
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Pasta
                Salads                          Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3               cups  cooked pasta -- bow-tie or corkscrew
                        -- (about 1-1/2 to 2 cups uncooked)
     3/4           cup  sliced celery
     1/4           cup  red pepper -- chopped roasted or
                        pimiento
  2        tablespoons  green onion -- sliced
     1/4      teaspoon  dillweed -- dried or celery seed
     2/3           cup  fat-free Honey Dijon salad dressing -- honey-mustard

Combine cooked past, celery, red pepper or pimiento, onion and dillweed or celery seed in a mixing bowl. Add salad dressing; toss to coast. Cover and chill 3 to 24 hours. If salad becomes dry, add small amount of skim milk to moisten.

Makes 4 servings (1 cup)
Nutrition Information per serving (as per magazine) Calories 200; Total Fat 1g (0g Saturated Fat); Cholesterol 0mg; Sodium 357mg; Carbohydrates 43g; Dietary Fibre 2g; Protein 5g Food Exchanges as per magazine
2-1/2 bread.
WW points based on the information as per above = 4
Typed into MC and WW Points added (6/13/99) by hdeacey@sympatico.ca





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



* Exported from MasterCook *

                        Creamy Vegetable Salsa Dip

Recipe By     :Cut the Fat, Weight Watchers
Serving Size  : 4     Preparation Time :0:00
Categories    : Dips                            Eat-Lf Mailing List
                Salsas                          Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2           cups  plain nonfat yogurt
  1                cup  salsa
  4                     sun-dried tomatoes -- finely chopped
                        -- or 8 sun-dried tomato halves
     1/2           cup  cauliflower -- finely chopped
     1/2           cup  celery -- finely chopped
     1/2           cup  scallion -- chopped
  1                cup  green bell pepper -- finely chopped
  2          teaspoons  prepared mustard
  2          teaspoons  sugar -- or equivalent sub
     1/4      teaspoon  freshly ground black pepper
     1/4           cup  fresh chives -- chopped, for garnish

In a medium bowl, combine yogurt and salsa; add dried tomatoes, cauliflower, celery, scallions, carrot, bell pepper, mustard, sugar substitute, and black pepper; stir to blend. Let stand 10 minutes. garnish with chopped chives before serving.

From Ellen C. <ellen@elekta.com>


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



* Exported from MasterCook *

                          Cucumbers With Yogurt

Recipe By     :Greek Cooking, Ruth Bauder Kershner
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Mediterranean
                Salads                          Vegetables
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2             medium  cucumbers
  1             medium  red onion -- sliced
     3/4           cup  lowfat yogurt
  1               tsp.  lemon juice
  1              clove  garlic -- minced
     3/4          tsp.  salt
  1         tablespoon  chopped fresh mint

Score the skins of the cucumbers with the tines of a fork and slice very  thin. Place in a salad bowl with the red onion. Combine the yogurt, lemon  juice, garlic and salt. Pour the mixture over the cucumbers and garnish with  fresh mint. Chill for 1 hour before serving.  Makes 4 servings.

From Geograc1@aol.com



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

NOTES : Here are two recipes that I have used in years past when my garden  was full of cucumbers (didn't plant any this year and now regret it).

* Exported from MasterCook *

                             Curried Crab Dip

Recipe By     :Alanta Constitution (10/27/94)
Serving Size  : 1     Preparation Time :0:00
Categories    : Appetizers                      Dips
                Eat-Lf Mailing List             Fish & Seafood


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  16            ounces  nonfat yogurt
  1                cup  crab meat -- cooked
  2        tablespoons  green onion -- chopped
  1         tablespoon  chutney -- up to 2T
  1           teaspoon  curry powder
     1/4      teaspoon  salt
                  dash  ground red pepper
  2        tablespoons  toasted almonds -- sliced

Drain yogurt  in strainer overnight.  Discard liquid; clean bowl.

Mix the yogurt, crab meat, green onion, chutney, curry powder, salt and red pepper.  Cover and chill until serving time, up to four hours.  Place in a serving bowl.  Garnish with toasted sliced almonds.

From Ellen C.  <ellen@elekta.com>


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



* Exported from MasterCook *

            Curried Rice Salad With Melon, Raisins And Peanuts

Recipe By     :Gourmet Magazine, June 1992
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Fruit
                Rice                            Salads
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cups  long-grain rice
  1 1/2      teaspoons  salt
  2 1/2      teaspoons  curry powder
  3        tablespoons  white wine vinegar
     1/4           cup  vegetable oil -- (I used canola)
     3/4           cup  golden raisins
  1                     cantaloupe -- seeded and cut into
                        -- 1/2-inch cubes
  1                cup  plain nonfat yogurt
     1/4           cup  Major Grey's chutney
     1/3           cup  unsalted roasted peanuts

In a large saucepan bring 4 quarts water to a boil, stir in the rice and the salt, stirring until the water returns to a boil, and boil the rice for 10 minutes. Drain the rice in a large sieve and rinse it. Set the sieve over a large saucepan of simmering water and steam the rice, covered with a folded kitchen towel and the lid, for 15 minutes, or until it is fluffy and dry. Transfer the rice to a very large bowl and let it cool to lukewarm.

In a small bowl whisk together 1 1/2 teaspoons of the curry powder, the vinegar, the oil, and salt to taste, add the vinaigrette to the rice, and toss the mixture well. Stir in the raisins and the cantaloupe. In a blender blend the yogurt, the chutney, and the remaining 1 teaspoon curry powder until the dressing is smooth, pour the dressing over the rice mixture, and toss the salad well. Chill the salad, covered, for 1 hour. The salad may be made 2 days in advance and kept covered and chilled. Serve the salad sprinkled with the peanuts.

Serves 10 -12.

From R & S Ciaffredo <ciaffredo@earthlink.net>



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

NOTES : It's going to be a hot week in Silicon Valley. This salad is very  refreshing on hot days.

* Exported from MasterCook *

                 Curried Vegetable Burgers With Potatoes

Recipe By     :The Potato Cookbook
Serving Size  : 4     Preparation Time :0:00
Categories    : Burgers & Loaves                Eat-Lf Mailing List
                Legumes                         Potatoes
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              pound  potatoes
  1                     egg yolk
  1                     onion -- chopped
  1           teaspoon  oil
  1              clove  garlic -- crushed
  2              small  leeks -- finely chopped
  1              stalk  celery -- finely chopped
  2                     carrots -- finely chopped
  2          teaspoons  curry powder
  2        tablespoons  fresh parsley -- chopped
                        milk (optional)
                        salt and pepper
  4        tablespoons  fresh bread crumbs -- for coating
  2          teaspoons  oil -- for frying

1) Boil the potatoes in salted water until tender, then drain. When cool enough to handle, peel and mash them with the egg yolk.

2) Meanwhile, cook the onion slowly in the oil until softened. Add the garlic, leeks, celery, and carrots, and continue to cook, stirring occasionally, until the vegetables are tender, adding water if needed to cook without additional oil. Stir in the curry powder for 1 minute. Mix the curried vegetables and the parsley into the potatoes. Add a little milk if the mixture seems dry. Add seasoning, and form into 8 flat cakes. Coat the cakes in bread crumbs, then fry in oil for about 3 minutes on each side until golden.

Recipe was edited to minimize the use of oil. (patH)

Source:
   "Potato Cookbook by Hilaire Walden"
S(Contributor):
   "Veg-Recipe 5/99 by JoAnn Pellegrino"
Copyright:
   "Salamander Books  ISBN 0-8317-7147-x"
Yield:
   "8 patties"

From PatHanneman <kitpath@earthlink.net>




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



* Exported from MasterCook *

              Dijon Potato Salad With Smoked Turkey Sausage

Recipe By     :Cooking Light (modified)
Serving Size  : 4     Preparation Time :0:10
Categories    : Eat-Lf Mailing List             Potatoes
                Salads                          Turkey


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2             pounds  red potatoes
  14            ounces  fat free turkey kielbasa
     1/2           cup  red onion -- finely chopped
     1/3           cup  Dijon mustard
  1         tablespoon  fresh lemon juice
     1/4      teaspoon  salt
     1/4      teaspoon  ground black pepper

Scrub potatoes and pierce several times with a fork. Bake at 425 for 45 to 60 minutes, or until easily pierced with a knife. Potatoes can be cooked ahead of time. Cool and refrigerate until needed.

Place a medium nonstick skillet over medium-high heat until hot. Add sausage and saute for 2 minutes.
Add cooked diced potatoes and remaining ingredients and toss well to coat.
From Joanne McAndrews <jmca@ibm.net>



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



* Exported from MasterCook *

                           Fats You Can Respect

Recipe By     :Walking Magazine's, July
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Information, Tips, Misc.


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

In the article "Fats You Can Respect" the following guidelines were printed for fat consumption:

UNRESTRICTED: oils such as olive, canola, flax seed and nut which are rich in monounsaturates and polyunsaturates, Nuts and 'natural' nut butters, avocados and seeds.

A FEW TIMES PER WEEK: fish or poultry

A FEW TIMES PER MONTH: Full fat dairy products and red meat

HARDLY EVER: processed foods containing trans fat such as stick margarine, snack foods, fast foods, commercially prepared fried foods or bakery goods and commercial
peanut butter.

 From Marta Martin <gargoyle@ezwv.com>


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



* Exported from MasterCook *

                         Five Tomato Salsa Cruda

Recipe By     :Joanne Weir
Serving Size  : 14    Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Salsas
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cups  cherry tomatoes -- halved
  1              large  ripe red tomato -- diced
  1              large  ripe yellow or orange tomato -- diced
  2                     jalapeno or serrano peppers -- seeded and minced
     1/3           cup  chopped fresh cilantro
     1/4           cup  fresh lime juice -- plus
  2        tablespoons  fresh lime juice -- or more if needed
  3                     green onions
                        Coarse salt

BUY an assortment of cherry tomatoes; different shapes/sizes and colors (green, red, yellow, and orange).

Trim the green onions then thinly slice the white and green parts.

In a large bowl, mix together all the tomatoes, the jalapeno, cilantro, lime juice, green onions, and 1 teaspoon salt. Taste and season with additional lime juice and salt if needed.


Source:
   "You say Tomato"
Copyright:
   "Broadway Books (1998)"
Yield:
   "3 1/2 cups"

From PatHanneman <kitpath@earthlink.net>




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

NOTES : The colors, flavors, and aroma of this fresh salsa ring with summer. Serve with tortilla chips or grilled fresh tuna steaks or swordfish, or as a topping for quesadillas or burritos. If a variety of tomatoes is unavailable, use all red tomatoes. Serve this the same day you make it.


* Exported from MasterCook *

                   French Roasted Vegetable Sandwiches

Recipe By     :Prevention's Freezer Cookbook - For the Freezer
Serving Size  : 8     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Spreads & Sandwiches
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              small  eggplant
                        -- peeled and sliced thick
  1                     sweet red pepper -- quartered
  1             medium  tomato -- halved
  1              small  onion -- sliced thick
  2        tablespoons  olive oil
  2          teaspoons  minced garlic
     1/2      teaspoon  dried rosemary -- crushed
  1                     round loaf Italian bread (8" diameter)
  2        tablespoons  nonfat plain yogurt
  3        tablespoons  balsamic vinegar
  2          teaspoons  grated Parmesan cheese
     1/2           cup  spinach leaves -- tightly packed

Preheat the oven to 400'F. Coat a large baking sheet with no-stick spray. Arrange the eggplant, peppers, tomatoes, and onions on the sheet. Brush with the oil. Sprinkle with the garlic and rosemary. Bake for 45 minutes, or until golden brown and tender.

Split the bread horizontally and scoop out the interior, leaving a 1" shell. (Reserve the bread for another use.) Spread the yogurt over the bottom of the shell, then sprinkle with the vinegar. Arrange the vegetables in the bottom of the shell. Sprinkle with the Parmesan. Top with the spinach. Place the top of the bread over the filling. Wrap tightly in plastic wrap and refrigerate for 30 minutes, or until chilled. Cut to 8 wedges.

Makes 8 wedge

To freeze, pack the cooled roasted vegetables tightly into freezer-quality plastic containers,
To use, thaw overnight in the refrigerator.
From SuzyWert@aol.com





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

NOTES : This easy sandwich, inspired by those served 'n the south of France, makes a great brown-bag lunch because it keeps for several hours without getting soggy. Cut into smaller portions, it's an out-of-the-ordinary party appetizer. Stockpile the roasted vegetables and the loaf of Italian bread separately in your freezer to thaw for quick sandwich assembly.


* Exported from MasterCook *

                           Fresh Basil Dressing

Recipe By     :Sue Spitler (1994) Skinny Pasta
Serving Size  : 4     Preparation Time :0:15
Categories    : Eat-Lf Mailing List             Salad Dressings
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/3           cup  red wine vinegar -- or balsamic
  2        tablespoons  olive oil
  3        tablespoons  fresh basil -- finely chopped
  2             cloves  garlic -- minced
     1/2      teaspoon  salt
     1/4      teaspoon  pepper

Makes 2/3 cup or 8 servings. Nutrition not estimated separately. This recipe used by another in this book. XREF: "Fusilli with Fresh Tomatoes and Corn".

Mix all ingredients; refrigerate until serving time. Stir before using.


From ISBN 0-940625-79-2 (paper). Skinny Pasta is published by Surrey Books, Inc. (Chicago). Copyright (c) 1994 by Sue Spitler. Part of a series. Pat Hanneman (Ed.), MasterCook 3: Dec 1996.





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

NOTES : Add a few fennel seed for more flavor.

Note that this is served with a salad which lowers the overall %CFF.

* Exported from MasterCook *

                   Fresh Peas And Carrots With Lettuce

Recipe By     :Hawkins Futura Cookbook - 1987 Supplement
Serving Size  : 8     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Pressure Cooker
                Vegan                           Vegetables
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1         tablespoon  butter -- or oil
  5               cups  peas -- shelled
  9              small  carrots -- cut in 1/4" slices
  20                    tiny white onions or pearl onions -- peeled
  1 1/4           cups  lettuce -- coarsely shredded
  1 1/2      teaspoons  dried basil
  1 1/2      teaspoons  dried rosemary -- crushed
     1/2      teaspoon  salt
     1/8      teaspoon  pepper
     1/2           cup  water

To cook reduced quantities:  reduce all ingredients proportionately. Maintain minimum 1/4 cup water.

1.  Melt butter in cooker.  Add remaining ingredients.  Stir.

2.  Close cooker.  Bring to full pressure on high heat.  Reduce heat and cook for 1 minute.

3.  Remove cooker from heat.  Press finger-tip control lightly to release pressure.

4.  Open cooker.  Serve hot.

From Ellen C.  <ellen@elekta.com>




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



* Exported from MasterCook *

                      Frozen Chocolate Pudding Pops

Recipe By     :Kraft
Serving Size  : 6     Preparation Time :0:10
Categories    : Desserts                        Eat-Lf Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cups  skim milk
  3 7/8         ounces  Jell-O instant chocolate fudge pudding mix
                        -- (4 serving)

Pour milk into medium bowl. Add pudding mix and beat with a wire whisk for 2 minutes.

Spoon pudding mixture into 6 popsicle molds. Insert wooden sticks into each mold for a handle.

Freeze for 5 hours or until firm. Place bottom of mold under warm running water to release pop from mold.

Store leftover pops in freezer.

From Joanne McAndrews <jmca@ibm.net>



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

NOTES : Any flavor of instant pudding or pie filling can be used in this recipe.



* Exported from MasterCook *

            Fruited Pasta Salad With Lemon Poppy Seed Dressing

Recipe By     :Prevention
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Fruit
                Pasta                           Salad Dressings
                Salads                          Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2           cups  cooked pasta shells -- cooled
  2               cups  torn lettuce leaves -- (bibb or Boston)
  1              small  pear -- cored
  1                cup  fresh strawberries -- sliced
                        or berries in season
     1/3           cup  celery -- sliced
     1/3           cup  lowfat lemon yogurt
  1         tablespoon  orange juice
     1/2      teaspoon  poppy seeds

In a salad bowl, combine the pasta, lettuce, pears, berries and celery.

In a small bowl, stir together the yogurt, orange juice and poppy seeds. Add more orange juice if you prefer a thinner dressing. Add to the salad bowl and toss gently to coat.
Description:
   "A creamy poppy seed dressing is made with lowfat lemon yogurt"
Cuisine:
   "Pasta"
Source:
   "Stop Dieting and Lose Weight, 1994"

From PatHanneman <kitpath@earthlink.net>




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

NOTES : To Try: Here's a side dish salad that could be a main dish salad if we added a multi-grain and -seed bread. Uses lemon yogurt. Might substitute: mix a little lemon curd with plain nonfat yogurt....



* Exported from MasterCook *

                            Fudgy Brownies #2

Recipe By     :California Prune Board
Serving Size  : 36    Preparation Time :0:00
Categories    : Cookies & Bars                  Eat-Lf Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4                 oz  unsweetened chocolate
     1/2           cup  prune puree -- * see note
  3              large  egg whites
  1                cup  sugar
  1           teaspoon  salt
  1           teaspoon  vanilla
     1/2           cup  flour
     1/4           cup  chopped walnuts

Preheat oven to 350F. Coat an 8-inch square baking pan with nonstick cooking spray; set aside. Cut chocolate into pieces and place in heat-proof bowl. Set over low heat in small skillet containing 1/2-inch simmering water. Sir occasionally until chocolate is just melted. Remove from heat; set aside. in mixer bowl combine all ingredients except flour and walnuts, beat to blend thoroughly. Mix in flour. Spread batter in prepared pan and sprinkle with walnuts. Bake about 30 minutes until springy to the touch about 2 inches around edges. Cool on rack. Cut into squares.

* can substitute jarred baby food prunes (approx 2 2/12 oz jars)
Nutritional data per serving:
calories:  58
fat: 2gm
calories from fat: 30%
carbohydrates: 10g
cholesterol: 0
sodium: 70mg
fiber: 0.4gm

From "Pallotta,Nancy" <nancye@neo.rr.com>





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



* Exported from MasterCook *

                   Fusilli With Fresh Tomatoes And Corn

Recipe By     :Sue Spitler (1994) Skinny Pasta
Serving Size  : 8     Preparation Time :0:15
Categories    : Eat-Lf Mailing List             Salads
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cups  plum tomatoes -- chopped
  1                cup  fresh whole-kernel corn -- cooked
     1/2           cup  thinly sliced green onions -- with tops
  2 2/3           cups  fusilli (spirals) -- cooked
                        at room temperature
                        Fresh Basil Dressing -- see recipe

Corn, Tomatoes and Basil! Some think of this as the 'perfect' luncheon salad: 135 cals per serving (26% CFF: 4.0 gm total fat). Estimated by author.

Make the dressing in advance and refrigerate until needed.

Combine tomatoes, corn, onions, and pasta in salad bowl; pour Fresh Basil Dressing over and toss.

From ISBN 0-940625-79-2 (paper). Skinny Pasta is published by Surrey Books, Inc. (Chicago). Copyright (c) 1994 by Sue Spitler. Part of a series. Pat Hanneman (Ed.), MasterCook 3: Dec 1996.





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

NOTES : Here is pasta salad that we use as an idea - never make it the exactly the same way twice. It's especially good with leftover roasted corn and a mix of grilled and fresh tomato.

Have you tried substituting red or black currant jelly with lemon juice for vinaigrettes that ask for red-wine? It's an intriguing blend. Pomegranate juice too.  -pat



* Exported from MasterCook *

                              Garbanzo Salad

Recipe By     :Eight Items or Less - Ann Lovejoy
Serving Size  : 2     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Legumes
                Meats                           Salads


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  6                     sun-dried tomatoes -- snipped
  2        tablespoons  garlic vinaigrette
  4             ounces  wine-cured salami -- sliced thin
  1                cup  garbanzo beans, cooked -- rinsed and drained
  1              large  cucumber -- peeled and diced
  4                     scallions -- thinly sliced
     2/3           cup  yogurt

In a salad bowl, marinate tomatoes in vinaigrette. Add salami, beans, half the cucumber, and half the scallions. Put the other half of the cucumber and scallions into a blender or processor. Add yogurt and 1 T. of vinaigrette from salad bowl to blender, buzz to liquefy. Pour dressing over salad, toss gently and serve.

REG1 shared by Karin Baumgardner, Issaquah, WA



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

Suggested Wine: Chianti or merlot

Serving Ideas : warm rolls, olives, and cheeses

NOTES : made 11-23-97 - very good



* Exported from MasterCook *

                            Garden Bean Salad

Recipe By     :
Serving Size  : 16    Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Salads
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  16                Oz  Green beans -- Cut
  34                Oz  Lima Beans
  16                Oz  Kidney beans
  16                Oz  Wax beans
  15                Oz  Garbanzo beans
  1                 Lg  Green pepper -- chopped
  3                     Celery stalks -- chopped
  2                 Oz  Green pimiento -- sliced, drained
  1              Bunch  Green Onions -- sliced
  2               cups  Vinegar
  2               cups  Sugar
     1/2          cups  Water
  1                Tsp  Salt

Drain all cans of beans; place in a large bowl. Add green pepper, celery, pimiento and green onions; set aside. Bring remaining ingredients to a boil in a heavy saucepan; boil for 5 minutes. Remove from heat and immediately pour over vegetables. Refrigerate several hours or overnight.

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




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



* Exported from MasterCook *

                            Garlic Herb Spread

Recipe By     :Graham Kerr's Best
Serving Size  : 8     Preparation Time :0:00
Categories    : Appetizers                      Dips
                Eat-Lf Mailing List             Spreads & Sandwiches
                Vegetarian                      Want To Try


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1               head  garlic
  4                     sun-dried tomatoes -- not packed in oil
  1                cup  nonfat yogurt cheese -- (strained yogurt)
     1/2      teaspoon  maple syrup
  2        tablespoons  fresh basil -- chopped
     1/2      teaspoon  red pepper flakes
     1/4      teaspoon  sea salt -- freshly ground
                        loaf of Italian bread -- sliced, optional

Wrap the garlic head in aluminum foil and bake in a preheated 375F oven for 35 minutes. Remove the foil and press the baked garlic until all the flesh squeezes out. You should have 1 heaping tablespoon of puree.

Bring the sun-dried tomatoes to a boil in a small amount of water. Let sit for 15 minutes, then drain on paper towels. Chop finely when dried.

Combine all the ingredients except the bread with a wire whisk. Allow to sit for at least 30 minutes.

If using the bread, lightly toast the slices on a baking sheet at 325F for 15 minutes.

From Ellen C. <ellen@elekta.com>


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

NOTES : Serve with the toasted slices. Also makes a tasty vegetable dip, sandwich spread, or dressing for baked potatoes.

---
This sounds wonderful!  Note that Graham Kerr uses a small amount of maple syrup to reduce the tartness of the yogurt. He prefers maple syrup to honey or sugar in savory dishes, because he thinks they make the yogurt cloying sweet.

I haven't made this particular recipe, but I have made other yogurt cheese spreads from him (that I previously posted here), which also use the maple syrup. It really does not add a sweet taste.

* Exported from MasterCook *

               Garlic Parsley Stock (Cooked Under Pressure)

Recipe By     :Lorna Sass, Great Vegetarian Cooking Under Pressure, p.71
Serving Size  : 3     Preparation Time :0:20
Categories    : Eat-Lf Mailing List             Pressure Cooker
                Soups & Stews                   Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4               cups  water
  2              heads  garlic -- about 5 ounces total
  1              bunch  parsley -- thoroughly rinsed
                        salt -- to taste

1. Place the water in the cooker and begin bringing to the boil as you remove the thin paperlike covering on the two medium garlic bulbs. Break off the individual cloves (but do not peel) and discard the root. Set the unpeeled cloves and the medium bunch parsley in the water.

2. Lock the lid in place. Over high heat bring to high pressure. Lower the heat just enough to maintain high pressure and cook for 10 minutes. Allow the pressure to come down naturally or use a quick-release method. Remove the lid, tilting it away from you to allow any excess steam to escape.

3. Allow the stock to cool slightly. Pour the stock through a strainer into one or more storage containers. Discard the parsley. If you wish, you may squeeze the garlic out of the skins and mash or puree it. Stir the mashed garlic into the stock to thicken it. Alternatively, use the garlic puree as a spread for bread.

4. Add salt to taste, if desired (but not if this stock will be used to cook beans).

5. Cool and refrigerate for up to 3 days or freeze up to 3 months.
Makes approximately 3 cups.

Formatted in MasterCook 4.07 by Ellen Pickett <ellen@qnetix.ca>
\ 1999-June-11.




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

NOTES : I decided to try making the Leb Lebi pressure cooked chickpeas this weekend. I chose to make the garlic-parsley stock for cooking the beans. I had to double the stock recipe to make enough for the entire bean recipe.Ten ounces garlic (by mass, not volume) adds up to a lot of cloves that had to be individually removed (without peeling) from the garlic bulbs. After the stock had cooled a bit, we fished out all the garlic cloves. Then I proceeded to squeeze the cooked garlic from cloves, or, for cloves on which the skin had broken, peel the skin off the garlic. Either way, this took a fair amount of effort, but we decided that the stock would be better if thickened with all that cooked garlic.

Over all, I'd say this pair of recipes is a keeper, but I will still try to fine tune.

* Exported from MasterCook *

                            Golden Glow Salad

Recipe By     :
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Salads


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

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

   3      Oz            Orange Gelatin Powder

   1      cup           Boiling Water

   8      Oz            Crushed Pineapple -- reserve juice

   1      Tbsp          Lemon Juice

                        Cold Water

                        - enough to make 1C w/ the reserved juice

     1/4  Tsp           Salt  -- optional

     3/4  C             Carrots  -- finely shredded


In a bowl, dissolve gelatin in boiling water. Drain pineapple, reserving juice. Add lemon juice and enough cold water to pineapple juice to make 1 C; add salt if desired. Stir into gelatin. Chill until slightly set. Stir in pineapple and carrots. Pour into an oiled 4 C mold; cover and chill until firm. Unmold.

Typed for you by Reggie Dwork  reggie@netcom.com


>From: "Ellen C." <ellen@elekta.com>




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

NOTES : It also kind of fits in with our theme: Summertime Salads. While gelatins can be quite refreshing and a nice summer treat, don't try to serve them without air conditioning or you'll have soup instead. :-)



* Exported from MasterCook *

                     Greek Tomato Soup (Domatosoupa)

Recipe By     :Maureen Keane and Daniella Chace
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Mediterranean
                Pressure Cooker                 Soups & Stews
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3          teaspoons  extra virgin olive oil
  1              large  yellow onion -- chopped
  1           teaspoon  minced garlic -- (about two cloves)
  1                     leek carefully cleaned and chopped
  28            ounces  stewed tomatoes with juice -- chopped
     1/4           cup  sun-dried tomatoes -- chopped
                        -- or 2 tablespoons sun-dried tomato paste
  1              small  hot green chile pepper (Kenyan) -- sliced thin
     1/2           cup  chopped fresh Italian parsley
  2          teaspoons  finely chopped fresh mint
  1 1/2           cups  plain lowfat yogurt
                        or sour cream from diary or soy

1) Heat the olive oil in open pressure cooker over medium heat. Saute onion, garlic, and leek until onion softens. Add stewed tomatoes, sun-dried tomatoes, chile, parsley, mint, and 1 cup water.

2) Seal cooker and bring to high pressure slowly. Lower heat and cook for 5 minutes. Reduce pressure quickly under cold running water. Mix in yogurt and serve.
Variation
 Any Combination of the following ingredients can be used in this soup. Remove hard items like bay leaves, cloves, and cinnamon sticks before serving.

2 tablespoons fresh thyme
2 tablespoons fresh marjoram
1 tablespoon dried oregano
1 teaspoon sugar
1 bay leaves
2 strips lemon zest
1 whole clove
1 small cinnamon stick
Salt and freshly ground black pepper


Description:
   "Cream of tomato soup made with canned stewed tomatoes and sun-dried."
Cuisine:
   "Vegetarian"
Source:
   "Pressure Cooking the Meatless Way"
Copyright:
   "Prima Publishing, June 1996 ISBN: 0761500324"

From PatHanneman <kitpath@earthlink.net>




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

NOTES : "This may be the most flavorful tomato soup you will ever have. The rich combination of spices make a warming conglomeration of flavors." (Original recipe calls for 3 tablespoons olive oil.)

* Exported from MasterCook *

                   Green Beans And Tomatoes With Basil

Recipe By     :Hawkins Futura Cookbook - 1987 Supplement
Serving Size  : 10    Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Pressure Cooker
                Vegan                           Vegetables
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2        tablespoons  butter -- or oil
  4        tablespoons  vegetable stock -- or water *
  5             cloves  garlic -- minced
  2 1/2         pounds  green beans -- diagonal, 1 1/2" pcs
  4              small  tomatoes -- peeled, cut in 1/8th
  2 1/2    tablespoons  dried basil
  1 1/2      teaspoons  salt
     1/4      teaspoon  pepper

* The original called for six tbsp of butter.  Use 6 tbsp of liquid, divided up between fat, water, and broth as you'd like.

To cook reduced quantities:  reduce all ingredients proportionately but not below one-third.

1.  Melt butter in cooker.  Add garlic and stir for a few seconds.  away from heat add remaining ingredients.  Mix.

2.  Close cooker.  Bring to full pressure on high heat.  Reduce heat and cook for 2 minutes.

3.  Remove cooker from heat.  Press finger-tip control lightly to release pressure.

4.  Open cooker.  Serve hot.

From Ellen C  <ellen@elekta.com>




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



* Exported from MasterCook *

                    Green Beans With Scallion Dressing

Recipe By     :Eat More, Weigh Less, Dean Ornish, M.D.
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Salad Dressings
                Vegetables                      Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                 Lb  Fresh Green Beans -- Stem Ends Removed
  1              Bunch  Scallions
  3             Cloves  Garlic
                        Juice Of 1 Lemon
  1                Tsp  Salt
     1/2           Tsp  Freshly Ground Black Pepper
     3/4          cups  Nonfat Plain Yogurt

This recipe was created by Mary Sue Milliken and Susan Feniger

Serves 4 - 6

In plenty of rapidly boiling salted water, cook the beans until tender but just a little crunchy. Drain and plunge into ice water to chill. Drain well, wrap in a towel, and refrigerate. Clean scallions; remove and discard ends and dark tops. Slice as thinly as possible and place in blender. Chop garlic roughly and add to scallions. Add lemon juice, salt, pepper and yogurt and puree at high speed 4 - 6 min until very smooth. Chill thoroughly. Remove beans from refrigerator and slice at an angle. Place on lettuce-lined plates and top with a dollop of dressing on each. Serve immediately.

Serving Size: 1 C

According to book: Cal 57, Fat 0.3g, Sod 436.9mg

Entered into MasterCook by Reggie Dwork <reggie@jeff-and-reggie.com>




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



* Exported from MasterCook *

               Green Mango Salad With Cilantro Vinaigrette

Recipe By     :Shape magazine (modified)
Serving Size  : 4     Preparation Time :0:20
Categories    : Eat-Lf Mailing List             Fruit
                Salad Dressings                 Salads
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              pound  mango -- unripe (green)
  1                cup  bean sprouts
  1             medium  carrot -- peeled and grated
  3        tablespoons  lemon juice
  1         tablespoon  low sodium soy sauce
  1              clove  garlic -- minced
  1           teaspoon  granulated sugar
  1         tablespoon  chopped fresh cilantro

Peel, seed and grate mango.  In a medium bowl, combine mango, bean sprouts,and grated carrot.

Mix remaining ingredients in a small bowl and combine with mango mixture.

From Joanne McAndrews <jmca@ibm.net>




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



* Exported from MasterCook *

                         Grilled Asian Beef Salad

Recipe By     :Cooking Light
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Grilled, Smoked, Bbq
                Meats                           Oriental
                Salads

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              Pound  Extra Extra Lean Ground beef
     1/4      Teaspoon  Salt
     1/8      Teaspoon  Ground Black Pepper
                        Vegetable Cooking Spray
     1/4           Cup  Seasoned Rice Vinegar
     1/4           Cup  Fresh Lime Juice
  1         Tablespoon  Low-Sodium Soy Sauce
  1           Teaspoon  Grated Ginger Root
     1/8      Teaspoon  Crushed Red Pepper
  6               Cups  Romaine Lettuce -- Chopped
  1 1/2           Cups  Bean Sprouts
     1/2           Cup  Red Bell Pepper

Trim fat from steak. Sprinkle both sides with salt and black pepper.
 Prepare grill or broiler. Place steak on grill rack or broiler pan coated
with cooking spray; cook 8 minutes on each side or until desired degree of
doneness. Cut steak across grain into thin slices; cut slices into 2 inch
pieces. Set aside.
Combine vinegar and next 4 ingredients (vinegar through red pepper) in a small bowl. Combine steak, lettuce, bean sprouts, and bell pepper in a large bowl; toss well. Drizzle vinaigrette over salad; toss to coat.
From Sherilyn <sherilyn70@columbus.rr.com>





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



* Exported from MasterCook *

                       Grilled Chicken Caesar Salad

Recipe By     :Cooking Light
Serving Size  : 4     Preparation Time :0:00
Categories    : Chicken                         Eat-Lf Mailing List
                Grilled, Smoked, Bbq            Salads


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1         Tablespoon  Chili Powder
  2        Tablespoons  Worcestershire Sauce
  1           Teaspoon  Ground Cumin
     1/4      Teaspoon  Pepper
  1                     Garlic Clove -- Crushed
  1              Pound  Boneless Skinless Chicken Breast Halves -- Cut into
                        -- 1 inch strips
                        Vegetable Cooking Spray
     3/4           Cup  Lowfat Buttermilk
  3        Tablespoons  Grated Romano Cheese
  1         Tablespoon  Lemon Juice
  1           Teaspoon  Anchovy Paste
     1/2      Teaspoon  Dry Mustard
     1/4      Teaspoon  Pepper
  1                     Garlic Clove -- Minced
  12              Cups  Romaine Lettuce Leaves -- Sliced
  2               Cups  Halved Cherry Tomatoes
     3/4           Cup  Plain Croutons

Combine first 6 ingredients in a medium bowl; stir well, and set aside. Prepare grill or broiler. Place chicken strips on grill rack or broiler
pan coated with cooking spray, and cook 5 minutes on each side or until chicken is done.
Combine buttermilk and next 6 ingredients (buttermilk through garlic) in a
large bowl; stir well. Add romaine salad, tomatoes, and croutons; toss gently to coat. Spoon salad mixture onto each of 4 plates and top with chicken strips.

From Sherilyn <sherilyn70@columbus.rr.com>




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



* Exported from MasterCook *

           Grilled Chicken Skewers In A Spiced Yogurt Marinade

Recipe By     :Home Food - Joyce Goldstein [Square One, San Francisco]
Serving Size  : 1     Preparation Time :0:00
Categories    : Chicken                         Eat-Lf Mailing List
                Grilled, Smoked, Bbq

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4             cloves  garlic
  1              small  onion -- chopped
  1         tablespoon  paprika
  1           teaspoon  ground cinnamon
  1           teaspoon  turmeric
     1/2      teaspoon  ground cardamom
     1/4      teaspoon  cayenne
     1/4           cup  fresh lemon juice
  1                cup  plain lowfat yogurt
  12                    boneless skinless chicken breasts -- cut in 1-1/2"
                        cubes
                        olive oil
                        salt
  1           teaspoon  fresh ground black pepper
                        Italian parsley -- chopped
                        lemon wedges

Combine the garlic, onion, paprika, cinnamon, turmeric, cardamom, cayenne, lemon juice, and yogurt in a blender or food processor and process until combined. Place the chicken in a nonreactive bowl and toss with the marinade to coat well. Cover and refrigerate for 4 to 6 hours.

Soak wooden skewers in waters for 30 minutes to prevent them from burning. Preheat the broiler or grill. Thread the chicken pieces on the skewers, brush with a little olive oil, and sprinkle with salt and pepper. Cook 3 to 4 minutes per side, or until opaque throughout. Sprinkle with parsley and serve with lemon wedges.

Serves 6 generously.

From KSBAUM@aol.com




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



* Exported from MasterCook *

                          Grilled Marinated Tuna

Recipe By     :Cooking Light
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Fish & Seafood
                Grilled, Smoked, Bbq

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/4           Cup  Water
     1/4           Cup  Low-Sodium Soy Sauce
  2        Tablespoons  Brown Sugar
  1 1/2      Teaspoons  Minced Ginger
  2                     Garlic Cloves -- Minced
  6                     Tuna Steaks -- 3/4 Inch Thick
                        Vegetable Cooking Spray

Combine first 6 ingredients in a large zip-top plastic bag. Seal bag, and
marinate in refrigerator 2 hours, turning bag occasionally. Remove tuna from bag, and reserve marinade. Prepare grill. Place tuna on
grill rack coated with cooking spray, and grill 3 minutes on each side or
until medium rare, basting frequently with reserved marinade.
From Sherilyn <sherilyn70@columbus.rr.com>



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



* Exported from MasterCook *

                          Hearts Of Palm - Info

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


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

While it's true that palm oil and palm kernel oil are very high in saturated fat, the edible part of a palm contains almost no fat, and is a healthy and delicious vegetable.

I love the texture and flavor of palm hearts. We've encountered them often in salads in tropical areas (Hawaii, Hong Kong, and Taiwan). To my knowledge, I've never had them cooked, only raw in all kinds of salads. You can find them, packed in water (either in jars or cans) in the canned vegetable section (next to artichoke hearts) in most grocery stores.

I was going to give you my description of what the heart of a palm is, but decided I would be more exacting, so following is the Epicurious definition:

  "The edible inner portion of the stem of the cabbage palm tree, which
  grows in many tropical climates and is Florida's official state tree.
  Hearts of palm are slender, ivory-colored, delicately flavored and
  expensive. They resemble white asparagus, sans tips. Their texture is
  firm and smooth and the flavor is reminiscent of an artichoke. Each
  stalk is about 4 inches long and can range in diameter from
  pencil-thin to 1 to 1 1/2 inches. The hearts of palm we get in the
  United States are either from Florida or imported from Brazil.
  They're available fresh only in Florida and in other countries where
  they're grown. Canned hearts of palm are packed in water, and can
  be found in gourmet markets and many large supermarkets. Once
  opened, they should be transferred to a nonmetal container with an
  airtight cover. They can be refrigerated in their own liquid for up
  to a week. Hearts of palm can be used in salads and in main dishes,
  or deep-fried."

Just for contrast, here is the Epicurious definition of palm oils:

  "The reddish-orange oil extracted from the pulp of the fruit of the
  African palm. It's extremely high in saturated fat (78 percent) and
  has a distinctive flavor that is popular in West African and Brazilian
  cooking. Palm-kernel oil, though also high in saturated fat, is a
  different oil extracted from the nut or kernel of palms. It's a
  yellowish-white color and has a pleasantly mild flavor. Palm-kernel
  oil is used in the manufacture of margarine and cosmetics. It's
  usually listed on labels simply as 'palm oil.' "


Do try the palm hearts -- you can simply slice them and put them on any "tossed" salad. I love them!

From "Ellen C." <ellen@elekta.com>


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



* Exported from MasterCook *

                           Herbal First Aid Kit

Recipe By     :Varro Tyler, PhD  Prevention, 8/98  pg 93
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Information, Tips, Misc.


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        Tea Tree Oil: Antiseptic
                        Citronella Oil: Insect repellent
                        St. John's Wart(Red Oil):Anti-Inflammatory
                        Ginger: Motion Sickness
                        Licorice: Cough Control
                        Echinacea: Immune System enhance
                        Ginseng: Energy booster

1. Tea Tree Oil: Antiseptic
- use straight or diluted 1 part oil:10 parts water

Uses: Antiseptic
- cuts to  acne to sunburn: apply directly
- mouth rinse for cancer sores, sore gums, chapped lips: few drops to 1 cup water
- bug repellent

Look for:
15% or less cineole (5% is best)
30% or more terpinen (4-ol)
You should be able to smell it.

2. Citronella Oil: Insect repellent
- Apply directly to skin

3. St. John's Wart (Red Oil): Anti-inflammatory

Uses:  Sprains, bruises, insect bites

Arnica cream w/ 15% arnica oil
apply to swollen areas several times a day

- OR make your own red oil:
  1 c crushed fresh St. John's Wart flowers
 - or dried flowers
  1 quart olive oil
Shake to cover the flowers with the oil. Seal tightly and place in the sun for several weeks until it turns a deed red color.

It will keep for several months. Discard when it smells rancid.

4. Ginger: Motion Sickness

500 mg capsules powdered ginger
 - or fresh ginger tea
 - or crystallized ginger

5. Licorice: Cough Control

Licorice rhizome and root:  makes you swallow which suppresses impending cough

Brew licorice tea in coffeemaker using 1-2 grams (1/2 tsp) per cup of boiling water.

Drink three times a day up to three weeks.

OR chew the herb (1/2 tsp) three times per day and swallow the juice.


6. Echinacea: Immune System enhance

Use capsule or softgel for best concentrations
Look for 125mg of extract standardized to 4% total echinacosides.

2 capsules 4 times daily is typical. Follow bottle instructions.


7. Ginseng: Energy booster

100-125 mg of extract standardized to contain 4-7% ginsenosides.

From Ellen C.  <ellen@elekta.com>




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



* Exported from MasterCook *

                          Herbed Chicken Patties

Recipe By     :Prevention's Freezer Cookbook - For the Freezer
Serving Size  : 8     Preparation Time :0:00
Categories    : Burgers & Loaves                Chicken
                Eat-Lf Mailing List

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              pound  ground chicken breast
     1/2           cup  crumbled cornbread
                        -- or soft bread crumbs
     1/2           cup  chopped scallions
     1/4           cup  fresh parsley -- chopped
  2             cloves  garlic -- minced
  1           teaspoon  dried thyme
     1/2      teaspoon  hot pepper sauce
     1/2      teaspoon  dried sage
     1/2      teaspoon  ground black pepper
     1/4      teaspoon  salt
  1           teaspoon  oil
  2               cups  frozen defatted Chicken stock -- thawed

In a medium bowl, combine the chicken, cornbread or bread crumbs, scallions, parsley, garlic, thyme, hot-pepper sauce, sage, black pepper, and salt. Mix well and form into 8 thick patties. Place on a plate; cover and refrigerate for 30 minutes.

Coat a 10" no-stick skillet with no-stick spray and place over medium-high heat. Add 1/2 teaspoon of the oil. When the oil is hot, add 4 of the patties. Cook for 6 minutes, or until golden brown. Turn and cook for 6 minutes, or until the patties are golden brown and no longer pink in the center. Check by inserting the tip of a sharp knife into 1 patty. Transfer to a plate. Cook the remaining 4 patties in the remaining 1/2 teaspoon oil. Transfer to a plate.

Add the stock to the skillet, scraping to loosen any browned bits from the bottom. Bring to a boil over high heat. Cook for 5 minutes, or until the stock is reduced by half. Spoon over the patties.

Makes 8

To freeze, place the cooled cooked patties on a tray. Put in the freezer for several hours, or until solid.
Transfer to a freezer-quality Plastic bag or container. Pack the sauce in a separate freezer quality plastic container.

To use, thaw both overnight in the refrigerator. Reheat the patties in a covered 10" no-stick skillet over medium heat, turning once, for 5 minutes, or until hot. Reheat the sauce in a covered medium saucepan, stirring frequently, for 5 minutes, or until bubbling.

From SuzyWert@aol.com






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

NOTES : This Southern-style entree is embarrassingly easy to prepare. The patties can be made in quantity to freeze. Cornbread adds an authentic note (and is a good use for leftovers), but you can also use soft bread crumbs to bind the patties.

Here are 5 more recipes from the Prevention Freezer Cookbook. It is a great cookbook for cooking in bulk and freezing meals for lazy and busy cooks. Most of the freezer cookbooks rely on canned soup for the sauce -- and ground beef for everything else. I am sick of seeing umpteen versions of barfaroni, and this cookbook has a lot of other, less familiar, food choices in addition to having lower fat.



* Exported from MasterCook *

                    Herbed Vegetable Yogurt Cheese Dip

Recipe By     :Nathalie Dupree
Serving Size  : 1     Preparation Time :0:00
Categories    : Dips                            Eat-Lf Mailing List
                Spreads & Sandwiches            Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3               cups  Yogurt Cheese
  16            ounces  lowfat cottage cheese
  10             ounce  frozen chopped spinach
  1                     roasted red bell pepper
  8             ounces  sliced waterchestnuts -- drained
  3                     garlic cloves -- finely chopped
  6                     green onions -- chopped
  1                     carrot -- shredded
  1         tablespoon  Pickapeppa hot sauce -- or more
                        -- or 1 teaspoon Tabasco sauce
  1         tablespoon  drained capers
  1         tablespoon  chopped fresh basil
  1         tablespoon  chopped fresh oregano
  1         tablespoon  chopped fresh thyme
  1         tablespoon  curry powder
  2                     lemons -- juiced
                        Salt
                        Freshly ground black pepper

Preparations: Make yogurt cheese (see below). Drain the cottage cheese. Thaw the greens and squeeze dry. Peel, seed and chop the roasted bell pepper or use 1 canned pimento, drained. Drain the waterchestnuts, if using. In a large bowl, mix together the Yogurt Cheese, cottage cheese, spinach or turnip greens, red bell pepper, water chestnuts, garlic, green onions, carrot, hot sauce, capers, basil, oregano, thyme, curry powder, lemon juice, and salt and pepper to taste. Refrigerate at least 4 hours before serving. Serve with fresh, crisp vegetables, crackers, or toasted pita chips. Yogurt Cheese: Yogurt Cheese is a mild-flavored, soft-textured cheese that can serve as the basis for countless dips, spreads, desserts, and more. Made with nonfat yogurt, it is a boon to fat-conscious dieters. The cheese will keep for up to a week in the refrigerator, but an unopened container of yogurt will last a month or more, so you can make it as you need it. To make approximately 2 cups, use 2 16-ounce containers of yogurt. Rinse and squeeze dry a large piece of cheesecloth. Double it and line a strainer with the cloth. Spoon the yogurt into the strainer. Fold over any excess cheesecloth to cover. Set the strainer over a bowl and let it drain overnight in the refrigerator. Scrape the cheese into a covered container. The final yield will depend on how much liquid there was in the yogurt.
Description:
   "This refreshing dip has just a subtle hint of tanginess."
Source:
   "Everyday Meals"
Copyright:
   "1999 Nathalie Dupree Enterprises"
Yield:
   "4 cups"

From PatHanneman <kitpath@earthlink.net>





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

NOTES : This is just one of dozens of ways to use Yogurt Cheese, my latest always-on-hand substitute for all kinds of high-fat foods, like mayonnaise and sour cream. Low in fat and very high in calcium, it makes you feel like you're cheating but you're not. It does not freeze, but it does keep 3 to 5 days in the refrigerator. Who would guess anything so smashing and stunningly attractive and colorful could be so good for you?

* Exported from MasterCook *

                    Homemade "Rice-a-roni"-style Pilaf

Recipe By     :JaneStarr@home.com
Serving Size  : 6     Preparation Time :0:05
Categories    : Eat-Lf Mailing List             Rice
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     2/3           cup  long-grain rice -- raw
     1/3           cup  vermicelli -- broken up
     1/2    tablespoon  butter
  2               cups  College Inn 99% Fat Free Chicken Broth -- or Swanson
     2/3      teaspoon  onion powder
     1/4      teaspoon  garlic powder
     1/8      teaspoon  dried thyme

Melt butter in a non-stick pan over medium heat. Stir in rice and vermicelli. Cook, stirring frequently, until vermicelli is lightly browned.

Add chicken broth and spices.

Bring to a boil. Lower heat to a simmer and cover pan. Simmer for 10 to 15 minutes until rice is just a bit too "soupy" to eat. Allow to sit, covered for 5 minutes
Serving Ideas : I serve this with sauteed, caramelized mushrooms on the side. This way the fussier kids can avoid "picking out" the mushrooms and wasting them. The rest of us enjoy stirring the mushrooms into the pilaf. (I cook the mushrooms down in a bit of olive oil and add a splash of dry sherry or red wine to help them caramelize)
Start to Finish Time:
  "0:25"

2 points


>From: Janestarr@home.com



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

NOTES : This is a recipe that I created by merging several similar recipes submitted to Freezer-Friendly during June,1999. I plan to keep a container of 2 parts rice to one part vermicelli on hand to whip this up in a jiffy. It really took no longer to make than the boxed Rice-A-Roni (once I got done breaking up the vermicelli) --JaneStarr


* Exported from MasterCook *

                        Honey Mustard Dressing #4

Recipe By     :Eating Well
Serving Size  : 8     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Salad Dressings
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2           cup  nonfat yogurt
  1         tablespoon  cider vinegar
  2          teaspoons  Dijon mustard
  2          teaspoons  honey
                        salt
                        pepper

In a small bowl, whisk yogurt, vinegar, mustard, honey and a pinch of salt until well blended. Add a generous portion of pepper and whisk again.

Description:
   "Serve with mixed bitter greens such as arugula, chicory, escarole,
   radicchio and/or watercress."
Source:
   "Secrets of Low-Fat cooking"
Yield:
   "1/2 cup"

From PatHanneman <kitpath@earthlink.net>





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

NOTES : Refrigerate any un-used dressing for up to 4 days. Can be shaken or whisked. They suggest serving this with bitter greens.



* Exported from MasterCook *

                             Iced Ginger Tea

Recipe By     :Jump Up and Kiss Me, Jennifer Thompson (pg 281)
Serving Size  : 10    Preparation Time :0:00
Categories    : Beverages                       Eat-Lf Mailing List
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              piece  fresh ginger root -- 3-4 inches
                        -- peeled and grated
  5             quarts  water
     2/3           cup  maple syrup
  4                     mint sprigs

Makes 20 cups.

Combine ingredients in a large pot and bring to a boil. Simmer for 15 minutes, then remove from heat. When cooled, taste, and more water or syrup if desired. Remove mint and refrigerate. Serve in tall glasses over cracked ice, garnished with additional mint.

>From:  Ellen C  <ellen@elekta.com>


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



* Exported from MasterCook *

                           Indian Carrot Salad

Recipe By     :The Art of Cooking for the Diabetic
Serving Size  : 8     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Grains & Cereals
                Indian                          Salads
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1               Tbsp  Corn oil
  1               Tbsp  Lime juice
     1/2           Tsp  Cumin -- ground
     1/2           Tsp  Cinnamon
     1/4           Tsp  Salt
     1/2           Tsp  Garlic -- minced
  4               cups  Carrots -- sliced & cooked
     1/2          cups  Wheat Sprouts -- Or
                        Cooked Wheatberries -- for garnish

Whisk oil and lime juice together in large bowl.  Whisk in cumin, cinnamon, salt and garlic.  Sir in carrot.  Cover and refrigerate until cold. Serve chilled, garnished with wheat sprouts.

Food Exchanges per serving: 2 VEGETABLE EXCHANGES
CHO: 10g; PRO: 1g; FAT: 2g; CAL: 61; Low-sodium diets: This recipe is suitable.

Source: The Art of Cooking for the Diabetic by Mary Abbot Hess.,R.D.,M.S.and Matharine Middleton
Brought to you and yours via Nancy O'Brion and her Meal Master

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





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



* Exported from MasterCook *

                   Island Chicken With Pineapple Salsa

Recipe By     :Prevention's Freezer Cookbook - For the Freezer
Serving Size  : 4     Preparation Time :0:00
Categories    : Cajun, Creole, Carribbean       Chicken
                Eat-Lf Mailing List             Fruit
                Salsas

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  8             ounces  unsweetened crushed pineapple (with juice)
  1         tablespoon  low-sodium soy sauce
  1         tablespoon  honey
  2             cloves  garlic -- minced
     1/4      teaspoon  crushed red-pepper flakes
  24            ounces  boneless skinless chicken breast halves -- 4 -  6 ounces each
     1/2           cup  onions -- diced
     1/4           cup  packed brown sugar
  2        tablespoons  lime juice
  1           teaspoon  jalapeno pepper -- minced
                        -- (wear plastic
                        gloves when handling)
  1           teaspoon  fresh cilantro -- minced

Strain the pineapple; reserve the juice. Place the pineapple in a medium bowl. Cover and refrigerate.

Place the pineapple juice in a shallow nonmetal dish. Add the soy sauce, honey, garlic, and red-pepper flakes. Mix well. Add the chicken and turn to coat all sides. Cover and refrigerate for at least 4 hours or up to 24 hours, turning occasionally.

Preheat the grill or broiler. Coat the grill rack or broiler pan with no-stick spray.

Remove the pineapple from the refrigerator. Add the onions, brown sugar, lime juice, jalapeno peppers, and cilantro. Mix well. Let stand at room temperature.

Remove the chicken from the marinade; reserve the marinade. Grill or broil 4" from the heat for 5 minutes. Turn and cook for 5 minutes, or until the chicken is no longer pink in the center. Check by inserting the tip of a sharp knife into 1 breast.

Transfer the marinade to a small saucepan. Bring to boil over medium-high heat. Cook for 5 minutes, or until reduced by half. Pour over the chicken. Top with the salsa.

Makes 4 servings

To freeze, pack the cooled cooked chicken and sauce in a freezer-quality plastic container. Pack the salsa in a separate freezer-quality plastic container.

To use, thaw both overnight in the refrigerator, Cover the chicken and microwave on high power for,3 minutes. Top with the salsa.
From SuzyWert@aol.com




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

NOTES : Serve this fast freezer entree with a side dish of rice or orzo.

Here are 5 more recipes from the Prevention Freezer Cookbook. It is a great cookbook for cooking in bulk and freezing meals for lazy and busy cooks. Most of the freezer cookbooks rely on canned soup for the sauce -- and ground beef for everything else. I am sick of seeing umpteen versions of barfaroni, and this cookbook has a lot of other, less familiar, food choices in addition to having lower fat.



* Exported from MasterCook *

                            Italian Bean Salad

Recipe By     :Eat More, Weigh Less, Dean Ornish, M.D.
Serving Size  : 8     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Italian
                Legumes                         Salads
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                 Lb  Dried White Beans -- Note 1
  1                 Lg  Onion
                        White Or Yellow, Chopped
  3             Cloves  Garlic -- Rough Chopped
  6               cups  Water
  1                     Bay Leaf
                        Salt
  2             Cloves  Garlic -- Minced
     1/4          cups  Red Wine Vinegar
  1                Med  Red Onion -- Thin Slice
  2               Tbsp  Lemon Juice
  1               Tbsp  Balsamic Vinegar
  1                Tsp  Dijon Mustard
  1                     Red Bell Pepper -- Cut In 1" Slices
     1/4          cups  Chopped Fresh Basil -- Or
                        Chopped Parsley Or Combo
  1                Tsp  Chopped Fresh Sage
                        Freshly Ground Black Pepper

Note 1: OR borlotti beans, washed, picked over and soaked overnight or for at least 6 hrs

Serve this delicious salad warm in the winter or chilled in the summer. It makes a wonderful main dish.

Drain the beans and combine with the white or yellow onion, the chopped garlic, the water and the bay leaf in a large, heavy-bottomed soup pot. Bring to a boil, reduce the heat, cover, and simmer for 1 hr. Add salt to taste and half the minced garlic, cover and cook 30 min to an hour, or until tender. Drain, reserving the cooking liquid.

Meanwhile, combine 1 Tbsp red wine vinegar and 1 C water in a bowl; add the red onion. Add more water to cover if necessary and soak 30 min. Drain.

Mix together the lemon juice, vinegars, remaining garlic; mustard and 3/4 C cooking liquid from the beans. Add salt and pepper to taste and adjust the seasonings. Toss with the beans in a salad bowl, along with the red onion, bell pepper, herbs, pepper and more salt to taste. Serve warm or chilled.

Serving Size: 1 C
Make 5 C
Serves 6 - 8

According to book: Cal 100, Fat 0.5g, Sodium 189mg

Entered into MasterCook by Reggie Dwork <reggie@jeff-and-reggie.com>

This salad was created by Martha Rose Shulman.
From Reggie Dwork <reggie@jeff-and-reggie.com>




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



* Exported from MasterCook *

                             Italian Polenta

Recipe By     :Pressure Cooking the Meatless Way
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Grains & Cereals
                Italian                         Pressure Cooker
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2        tablespoons  extra virgin olive oil
  10             whole  pitted green olives -- up to 15
                        preferably Greek olives
  2        tablespoons  chopped garlic
  1           teaspoon  freshly ground black pepper
  4               cups  lowfat vegetable broth
  1 1/2           cups  coarsely ground cornmeal
  3        tablespoons  capers -- rinsed
  2        tablespoons  minced fresh thyme
  28            ounces  canned tomatoes -- chopped
  6        tablespoons  grated Parmesan cheese

1) In a saute pan heat the olive oil over medium heat. Saute olives, garlic, and black pepper for 5 minutes.

2) Meanwhile, add broth, cornmeal, capers, and thyme to pressure cooker. Seal cooker and bring to high pressure quickly. Lower heat and cook for 5 minutes. Reduce pressure quickly under cold running water.

3) Add tomatoes to the sauce in the saute pan and heat through. Serve sauce over polenta. Sprinkle 1 tablespoon Parmesan cheese over each serving. Caper Polenta



Cuisine:
   "Vegetarian"
Source:
   "Pressure Cooking the Meatless Way by Maureen Keane and Daniella
   Chace"

From PatHanneman <kitpath@earthlink.net>




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

NOTES : Polenta is mush made from coarsely ground cornmeal, and is a staple of Northern Italy. Its bright yellow color and fresh corn flavor make it an ideal base for many vegetables dishes. (7g fiber)
Here are those polenta recipes to try this summer in the pressure cooker.  Ten minutes in the pot instead of stirring and sweating or buying a chub.


* Exported from MasterCook *

                         Jicama And Citrus Salad

Recipe By     :Good Food/Good Health
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Fruit
                Salads                          Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2              small  jicama
  8             ounces  canned mandarin orange sections -- drained
     1/4           cup  fresh orange juice
  2               Tbs.  fresh lemon juice
  1              Pinch  cayenne pepper -- (optional)
                        Paprika -- for garnish

Peel the jicama and chop into bite-size pieces.

Place the jicama and oranges in a salad bowl. In a separate bowl, mix the juices and cayenne. Pour over the jicama. Mix well and garnish with paprika.

Description:
  "A citrus crunchy salsa. Cayenne optional."

Cuisine:
  "05May"

Source:
  ""Cinco De Mayo -- Celebrate Mexican Cuisine""

Copyright:
  "1999, American Institute for Cancer Research"

>From: PatHanneman <kitpath@earthlink.net>






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

NOTES : Crisp and tangy Jicama and Citrus Salad makes a refreshing addition to a spicy meal. Jicama, a crunchy and slightly sweet root vegetable commonly used in Mexican cooking, is available in the produce department of most supermarkets. In place of the oranges, you can use melon, mango or papaya. Or, you can substitute lime juice for the orange and lemon juice, and chili powder can be sprinkled instead of paprika.



* Exported from MasterCook *

                     Layered Southwestern Pasta Salad

Recipe By     :National Pasta Association
Serving Size  : 9     Preparation Time :0:10
Categories    : Eat-Lf Mailing List             Mexican & Southwestern
                Pasta                           Salads
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cups  elbow macaroni -- cooked
     1/2           tsp  oil
     1/2           tsp  cumin
     1/2           tsp  salt
  15               ozs  dark kidney beans -- drained and washed
  2               cups  frozen corn -- thawed
     1/2          cups  bell peppers -- chopped
     1/2          cups  onions -- chopped
  1               cups  shredded lowfat cheddar cheese -- * see note
     3/4          cups  lowfat mayonnaise
     1/2          cups  lowfat sour cream
     1/2          cups  taco sauce

Prepare elbow macaroni according to package directions. Drain and rinse under cold water; drain again. Toss with oil, cumin, and salt. Layer macaroni, beans, corn, bell peppers, and onions. Place in a 9 x 13" pan.

In a mixing bowl, combine mayonnaise, sour cream, and taco sauce. Spread mixture evenly over top of pasta, sealing to edge of bowl. Cover tightly and chill overnight. Submitted by Althea Leblanc, Eat-L.
*Betsy's addition.




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

NOTES : 6 WW points



* Exported from MasterCook *

               Layered White Beans, Tuna And Vegetable Dip

Recipe By     :Gourmet March 1991
Serving Size  : 8     Preparation Time :0:00
Categories    : Dips                            Eat-Lf Mailing List
                Fish & Seafood                  Legumes
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        -- FOR THE CUCUMBER LAYER:
  1 1/2           cups  nonfat plain yogurt
  1                     cucumber -- peeled seeded and
                        -- chopped fine
     1/4      teaspoon  salt
  1              large  garlic clove -- minced and mashed
                        -- to a paste with
     1/2      teaspoon  salt
                        -- FOR THE BEAN LAYER:
     1/2         pound  dried white beans -- see *
  1                cup  finely chopped onion
  2          teaspoons  minced garlic
     1/2      teaspoon  dried oregano -- crumbled
  2        tablespoons  olive oil
     1/2           cup  dry white wine
                        -- FOR THE TUNA LAYER:
  6 1/2         ounces  light tuna in water -- drained and flaked
                        -- (1 can)
     1/3           cup  red onion -- finely chopped
     1/4           cup  kalamata olive
                        -- or other brine-cured black olives
     1/2           cup  fresh parsley -- minced
  1         tablespoon  red wine vinegar -- or to taste
  2                     plum tomatoes -- diced
  1                     green bell pepper -- diced
     1/2                red onion -- sliced thin
     1/4           cup  kalamata olive -- sliced pitted
                        -- or other brine-cured black
                        toasted pita triangles

* dried white beans, soaked in enough cold water to cover them by 2 inches overnight or quick-soaked (procedure follows) and drained

Make the cucumber layer:

In a sieve set over a bowl and lined with a triple thickness of rinsed and squeezed cheesecloth let the yogurt drain for 1 hour.  Put the cucumber in another sieve, sprinkle it with the salt, and let it drain for 1 hour.  Pat the cucumber dry between paper towels and transfer it to a bowl.  Stir in the yogurt, the garlic, and salt and pepper to taste and combine the mixture well.

Make the bean layer:

In a saucepan combine the beans with enough cold water to cover them by 2 inches, simmer them, covered, for 1 hour, or until they are tender, and drain them well, reserving the cooking liquid.  In a skillet cook the onion, the garlic, the oregano, and salt and pepper to taste in the oil over moderately low heat, stirring, until the onion is softened.  Add the wine and simmer the mixture until the wine is reduced by half.  In a food processor puree the beans and the onion mixture with 1/2 cup of the reserved cooking liquid and salt and pepper to taste, transfer the mixture to a bowl, and chill it, covered, until it is cool.

Make the tuna layer:

In a small bowl toss together the tuna, the onion, the olives, the parsley, the vinegar, and salt and pepper to taste.

Assemble the dip:

Spread the bean puree over the bottom of a 10-inch round shallow serving dish, top it with the tuna mixture, and spoon the cucumber mixture over the top.  Chill the dip, covered, for at least 3 hours or overnight, sprinkle the top with the tomatoes, the bell pepper, the onion, and the olives, and serve the dip with the pita triangles.

TO QUICK-SOAK DRIED BEANS

1/2 to 1 pound dried beans, picked over

In a colander rinse the beans under cold water and discard any discolored ones.

In a kettle combine the beans with enough cold water to cover them by 2 inches, bring the water to a boil, and boil the beans for 2 minutes.  Remove the kettle from the heat and let the beans soak, covered, for 1 hour.

Posted to MC-Recipes list by Barb at PK 6/98

From Ellen C. <ellen@elekta.com>





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

NOTES : Here's a very unusual dip. I think this would make a good sandwich filling, or better yet, how about wrapping it?


* Exported from MasterCook *

                    Leb Lebi (Tunisian Chickpea Stew)

Recipe By     :Lorna Sass, Great Vegetarian Cooking Under Pressure, p.202
Serving Size  : 6     Preparation Time :0:30
Categories    : Eat-Lf Mailing List             Legumes
                Pressure Cooker                 Soups & Stews
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        SOUP (pressure cooker):
  1 1/2           Cups  chickpeas -- dried
                        picked over and rinsed, soaked overnight -- in ample
                        water
                        to cover, or speed-soaked
  6               Cups  vegetable stock -- (p. 68 of book)
                        OR garlic-parsley stock (p. 71 of book)
  2               Cups  onions -- coarsely chopped
  1         Tablespoon  olive oil
  1 1/2      Teaspoons  caraway seed -- ground
                        salt -- to taste
                        For each portion of leb lebi:
                        one 1-inch wedge of a fresh peasant loaf -- crust
                        removed
                        torn into 4 to 6 pieces
     1/4      Teaspoon  ground cumin -- freshly ground
     1/2    Tablespoon  olive oil -- fruity
  1         Tablespoon  chopped pitted black olives -- up to 2 tablespoons
  1           Teaspoon  capers -- drained
                        up to 2 teaspoons
                        Harissau -- to taste
                        OR hot sauce -- to taste

1. To prepare the soup, rinse and drain the chickpeas. Place the chickpeas, stock, onions, oil, and caraway in the cooker.

2. Lock the lid in place. Over high heat, bring to high pressure. Lower the heat just enough to maintain high pressure and cook for 18 minutes.

3. Allow the pressure to come down naturally or use a quick-release method. Remove the lid, tilting it away from you to allow any excess steam to escape. If the chickpeas are not meltingly soft, either return to high pressure for a few more minutes or replace (but do not lock) the lid and simmer until the chickpeas are done. Add salt.

4. To assemble each portion of leb lebi: Place the bread in a large soup bowl. Sprinkle the freshly ground cumin seeds on top. Ladle enough stock and chickpeas over the bread to thoroughly soften it. Stir in olive oil, olives, capers, and harissa before serving.

Serves 5 to 6

From "Ellen Pickett" <ellen@qnetix.ca>




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

NOTES : Leb lebi is a traditional breakfast food in Tunisia. Sass suggests serving this dish at an informal dinner party. Set out the chopped olives, drained capers, and harissa in small bowls and invite each guest to create his/her own combination.

The amounts of seasonings for the serving portions are a guide.
---
I had already soaked the chickpeas overnight in filtered water, and rinsed and drained them twice. I assembled the Leb Lebi bean soup components and added them all to the stock in the pressure cooker, got the cooker to high pressure which it maintained 18 minutes (following the recipe instructions), then lifted the pressure relief valve to release the pressure quickly. The chickpeas were not at all "meltingly soft" so I simmered them with the lid on but the valve open for low pressure for about 10 or 15 minutes longer. Next time, I will cook them at high pressure for at least 20 minutes.

Over all, I'd say this pair of recipes is a keeper, but I will still try to fine tune.

* Exported from MasterCook *

                       Lemon Cranberry Anise Bread

Recipe By     :Golden Door, Spa, Escondido, CA
Serving Size  : 16    Preparation Time :0:00
Categories    : Breads: Quick & Muffins         Eat-Lf Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        Non-stick cooking spray
  2               Cups  unbleached all-purpose flour
  1                Cup  whole-wheat flour
  2          Teaspoons  anise or fennel seeds -- crushed
  1           Teaspoon  baking powder
     1/2      Teaspoon  baking soda
     1/2      Teaspoon  salt
  1             Medium  ripe banana
  1 1/2           Cups  buttermilk
  1                     egg
  1                     egg white
     1/2           Cup  firmly packed light brown sugar
  2        Tablespoons  canola oil
  2        Tablespoons  lemon juice
  1         Tablespoon  shredded lemon peel
  1           Teaspoon  vanilla extract
     1/3           Cup  dried cranberries

Preheat oven to 350F. Spray an 8-1/2 x 4 in. loaf pan with non-stick cooking spray; set aside. In a large bowl, stir together the flours, anise seeds, baking powder, baking soda and salt until well combined. In a food processor or blender, place the banana, buttermilk, eggs, brown sugar, oil, lemon juice, peel and vanilla; process until smooth. Pour mixture into the dry ingredients; stir just until moistened. Stir in the cranberries. Spoon into the prepared pan. Bake 55 to 60 minutes or until a toothpick inserted in the center comes out clean. Remove from the pan; cool completely on a wire rack.

Per serving: 143 calories; 3 g fat; 14 mg cholesterol; 25 g carbohydrate; 4 g protein; 155 mg sodium; 0 g fiber.
Cuisine:
   "Spa Dining"
Yield:
   "16 slices"

From PatHanneman <kitpath@earthlink.net>





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



* Exported from MasterCook *

                          Lemon Cream Fruit Tart

Recipe By     :Graham Kerr's Best
Serving Size  : 8     Preparation Time :0:00
Categories    : Desserts                        Eat-Lf Mailing List
                Fruit                           Pies, Crusts & Pastry
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        Filling:
  1              quart  lowfat vanilla yogurt
  1           teaspoon  lemon zest -- finely grated
  2               cups  strawberries -- halved
  2                     kiwi fruit -- peeled and sliced
  1                cup  blueberries -- fresh or frozen
                        -- (do not thaw)
     1/3           cup  apricot preserves
                        Crust:
     1/4      teaspoon  light olive oil
  8              whole  lowfat graham crackers
     1/2           cup  dried apricots
  2        tablespoons  apricot preserves

Strain the yogurt overnight. Keep refrigerated.

Crust:
Oil a 9-inch pie plate (with a removable bottom). Whiz the graham crackers and apricots in a food processor until there are no apricot chunks. Add the preserves and process until it begins to clump. Press this mixture into the prepared pan and press over the bottom and up the sides with wet fingers. Set aside.

Filling:
Combine the yogurt cheese and lemon zest. Spread the filling over the bottom of the prepared crust. Lay the strawberry halves around the outside edge, with the pointed ends touching the edge of the pan. Moving toward the center, make another row of strawberries lightly overlaping the first. Now make a row of all the kiwi slices. Fill the center with blueberries  and set blueberries along the edge where here is any white showing.

Melt the apricot preserves in a small saucepan set over medium heat or in the micro and strain into a bowl. Gently brush the fruit with the strained preserves. This will hold the blueberries in place.

Serve the tart immediately or chill it for several hours. Best eaten the same day it is made.

From Ellen C.  <ellen@elekta.com>



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



* Exported from MasterCook *

                               Lemon Gelati

Recipe By     :Cooking Light
Serving Size  : 5     Preparation Time :0:00
Categories    : Desserts                        Eat-Lf Mailing List
                Fruit                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                Cup  Sugar
  1         Tablespoon  Grated Lemon Rind
     1/8      Teaspoon  Salt
     2/3           Cup  Fresh Lemon Juice
  1 1/2           Cups  Fat-Free Yogurt
                        Fresh Mint Sprigs -- Optional

Combine the first 4 ingredients in a bowl; stir until sugar dissolves. Add
yogurt; stir well. Pour mixture into the freezer can of an ice-cream freezer, and freeze according to manufacturer's instructions. Garnish with
mint, if desired.

From Sherilyn <sherilyn70@columbus.rr.com>




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

NOTES : Serving suggestion: Trim bottoms of 5 whole lemons so they stand
up. Cut off top third of lemons, scoop out the pulp, leaving the shells intact. Place lemon shells, upside down on paper towels until well drained. Spoon frozen gelati into lemon shells, and freeze until firm.


* Exported from MasterCook *

                     Lemon Poppy Seed Cake #2 (Redux)

Recipe By     :c Sarah Phillips <HEALTHYOVN@aol.com >
Serving Size  : 1     Preparation Time :0:00
Categories    : Cakes & Frostings               Eat-Lf Mailing List
                Information, Tips, Misc.        Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2              large  eggs
  2              large  egg whites
  3        tablespoons  vegetable oil
     3/4           cup  unsweetened applesauce
     1/4      teaspoon  salt
  3          teaspoons  baking powder
  2        tablespoons  lemon peel
  1                can  evaporated milk
  2               cups  sugar
  3               cups  flour
                        Glaze:
  3        tablespoons  poppy seeds
  1                cup  confectioner's sugar
  2        tablespoons  fresh lemon juice -- to 3 tbsp
  1         tablespoon  lemon zest


1.  A couple of areas of high fat:
A.  3 eggs

Reduce to 2 large eggs with 2 large egg whites.  You might be able to get
away with 1 large egg and 4 large egg whites.

B.  1 cup vegetable oil
Reduce to 3 TBSP vegetable oil and add in 3/4 cup unsweetened applesauce

C.  3/4 cup poppy seeds
3/4 cup poppyseeds have 3 grams of fat per serving !!!  Reduce the poppy
seeds to 3 TBSP and put them in a glaze:  1 cup confectioner's sugar, 2-3
TBSP fresh lemon juice and 1TBSP of lemon zest.  The fat content now drops to
1 gram of fat per serving--amazing, huh !!!

In addition,
1.  Reduce the salt from 3/4 teaspoon to 1/4 teaspoon--you don't need as much.
2.  The baking powder amount bothers me--try 3 teaspoons.
3.  Generously spray the entire bundt pan (what size ?) with vegetable oil
spray (not grease) because now you have a reduced-fat recipe.  Spraying with
oil will add in less saturated fat than butter will.
4.  Baking may take a little longer---do not overbake
5.  Add in 2 TBSP lemon peel
6.  TO BAKE:

Place a rack in the center of an oven. Preheat oven to 350. Prepare pan by spraying with vegetable oil.

Mix according to the New Classic Method instructions from my book: mix dry ingredients, mix wet/sugar ingredients with a mixer on high for 1 - 11/2 minutes, until frothy. Make a well in the center of the dry ingredients and add in the wet/sugar ingredients. Mix gently--do not overmix. Gently turn batter into pan. Bake until the edges turn lightly brown, and the cake springs back when gently touched in the center. Do Not Overbake. Let cool on wire rack for 10 minutes. Invert cake from pan and let cool on wire rack.

When cooled, place on serving platter and drizzle lemon glaze over the cake.

Sarah Phillips
c 1999
Author, THE HEALTHY OVEN BAKING BOOK, Doubleday, 1999


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



* Exported from MasterCook *

              Lemon Poppy Seed Cake #3 (Original -- Not Lf)

Recipe By     :
Serving Size  : 15    Preparation Time :0:00
Categories    : Cakes & Frostings               Eat-Lf Mailing List
                Information, Tips, Misc.        Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3                     Eggs
  2               cups  sugar
  1                can  evaporated skim milk -- (12 oz.)
  1                cup  vegetable oil
  3               cups  flour
  4          teaspoons  baking powder
  1           teaspoon  lemon extract
     3/4      teaspoon  salt
     3/4           cup  poppy seeds

Mix all ingredients together well.

Grease bottom (only) of bundt pan.

Bake at 350 for 1 hour or until done.

>From Kathleen <schuller@ix.netcom.com>

---
From Sarah Phillips
c 1999
Author, THE HEALTHY OVEN BAKING BOOK, Doubleday, 1999:

1.  A couple of areas of high fat:
A.  3 eggs

Reduce to 2 large eggs with 2 large egg whites.  You might be able to get
away with 1 large egg and 4 large egg whites.

B.  1 cup vegetable oil
Reduce to 3 TBSP vegetable oil and add in 3/4 cup unsweetened applesauce

C.  3/4 cup poppy seeds
3/4 cup poppyseeds have 3 grams of fat per serving !!!  Reduce the poppy
seeds to 3 TBSP and put them in a glaze:  1 cup confectioner's sugar, 2-3
TBSP fresh lemon juice and 1TBSP of lemon zest.  The fat content now drops to
1 gram of fat per serving--amazing, huh !!!

In addition,
1.  Reduce the salt from 3/4 teaspoon to 1/4 teaspoon--you don't need as much.
2.  The baking powder amount bothers me--try 3 teaspoons.
3.  Generously spray the entire bundt pan (what size ?) with vegetable oil
spray (not grease) because now you have a reduced-fat recipe.  Spraying with
oil will add in less saturated fat than butter will.
4.  Baking may take a little longer---do not overbake
5.  Add in 2 TBSP lemon peel
6.  TO BAKE:

Place a rack in the center of an oven. Preheat oven to 350. Prepare pan by spraying with vegetable oil.

Mix according to the New Classic Method instructions from my book: mix dry ingredients, mix wet/sugar ingredients with a mixer on high for 1 - 11/2 minutes, until frothy. Make a well in the center of the dry ingredients and add in the wet/sugar ingredients. Mix gently--do not overmix. Gently turn batter into pan. Bake until the edges turn lightly brown, and the cake springs back when gently touched in the center. Do Not Overbake. Let cool on wire rack for 10 minutes. Invert cake from pan and let cool on wire rack.

When cooled, place on serving platter and drizzle lemon glaze over the cake.






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



* Exported from MasterCook *

                         Lemon Shrimp Pasta Salad

Recipe By     :Sunset Fresh Ways With Salad
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Fish & Seafood
                Pasta                           Salads


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/4          cups  White Wine Vinegar
  3               Tbsp  Lemon Juice
  1 1/2           Tbsp  Honey
  1 1/2           Tbsp  Chopped Fresh Ginger
  1              Clove  Garlic -- Minced
  1               Tbsp  Soy Sauce, Low Sodium
  1               Dash  Cayenne
  1 1/2             Lb  Large Shrimp -- Shelled, Deveined
  12                Oz  Fettuccine
  1               Tbsp  Sesame Oil
     1/3          cups  Chopped Green Onions
  1               Tbsp  Grated Lemon Peel

In a 3 - 4 qt pan, combine vinegar, lemon juice, honey, ginger, garlic, soy sauce,and red pepper; add shrimp. Bring to a boil over high heat, stirring occasionally; cover and immediately remove from heat. Let stand, stirring occasionally, until shrimp are opaque in center when slashed (about 10 min). Lift out shrimp with a slotted spoon, reserving cooking liquid. Cover and refrigerate shrimp.

Meanwhile, in a 5 - 6 qt pan, bring 3 qts water to a boil over high heat. Add pasta; let water return to a boil and cook, uncovered, just until tender to bite (about 15 min). Or cook according to package directions. Drain, rinse with cold water, and drain well again.

In a large bowl, combine pasta, reserved cooking liquid, shrimp, sesame oil, onions, and lemon peel. Mix lightly; using 2 spoons, until well coated. If made ahead, cover and refrigerate until next day.

Makes 4 - 6 servings

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



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

NOTES : Cal 374.1
Total Fat 5.1g
Sat Fat 0.8g
Carb 50g
Fib 1.7g
Pro 30.6g
Sod 254mg
CFF 12.5%


* Exported from MasterCook *

          Lentil And Chickpea Burger With Cilantro Garlic Cream

Recipe By     :Susan Tomnay, Editor
Serving Size  : 5     Preparation Time :0:00
Categories    : Burgers & Loaves                Eat-Lf Mailing List
                Legumes                         Sauces & Gravies
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                Cup  red lentils
  1         Tablespoon  oil
  2                     onions -- sliced
  1         Tablespoon  curry powder
  1          15 Oz Can  cooked chickpeas -- drained
  1         Tablespoon  grated gingerroot
  1                     egg white -- or alternative
     1/4           Cup  chopped fresh parsley
  2        Tablespoons  chopped fresh cilantro
  2 1/4           Cups  stale bread crumbs
                        flour -- for dusting
                        Cilantro Garlic Cream:
     1/2           Cup  lowfat sour cream
     1/2           Cup  plain low-fat yogurt
  1              Clove  garlic -- crushed
     1/4      Teaspoon  honey
  2        Tablespoons  chopped fresh cilantro
  2        Tablespoons  chopped fresh parsley

PREPARE AND HEAT barbecue. Bring large pan of water to boil.

1) Add lentils and simmer, uncovered, 8 minutes or until tender. Drain well. Heat oil in pan, cook onions until soft. Add curry powder; stir until fragrant; cool mixture slightly.

2) Place chickpeas, half the lentils, ginger, egg and onion mixture in food processor bowl. Process 20 seconds or until smooth. Transfer to a bowl. Stir in remaining lentils, parsley, cilantro and bread crumbs; combine well. Divide mixture into 10 portions.

3) Shape portions into round patties. Toss patties in flour. Shake off excess. Place patties on hot, lightly greased barbecue grill or griddle. Cook 3-4 minutes each side or until browned, turning once. Serve with Cilantro Garlic Cream.

To make Cilantro Garlic Cream: Combine the ingredients in a bowl and mix well.

Storage time: Patties can be prepared up to 2 days in advance and stored, covered, in refrigerator. Cilantro cream is best when served the same day; the flavor does improve with stand time. It can be made up to 4 hours in advance. Store, covered, in refrigerator.

Note: This recipe can be served as a vegetarian dish on its own, or as an accompaniment to other dishes.

Preparation time: 30 minutes
Total cooking time: 20 minutes
Makes 10 burgers

TIP: If pattie mixture is too soft, refrigerate or freeze 15 to 60 minutes or until firm.

Cuisine:
   "Vegetarian"
Source:
   "Step-by-Step Grilling Cookbook, 1994. Crescent Books"
Yield:
   "10 patties"

From PatHanneman <kitpath@earthlink.net>




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

NOTES : We reduced the fat and calories by substituting lowfat sour cream and lowfat yogurt for regular sour cream and heavy cream. Honey was added for fullness.


* Exported from MasterCook *

                             Lentil Rice Soup

Recipe By     :Susan Kircher, Sans Souci, Dayton, OH
Serving Size  : 10    Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Rice
                Soups & Stews                   Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  dried lentils
  1                     onion -- chopped
  1                     bay leaf
  2                     whole cloves
     1/4           cup  skimmed chicken stock
  1                     carrot -- chopped
  1                     celery stalk -- chopped
     1/2      teaspoon  dried tarragon
                        Vegetable salt -- to taste
     1/4      teaspoon  freshly ground pepper
  8               cups  water
     1/2           cup  brown rice

Place lentils in a saucepan and cover with water; soak for a few hours or overnight. Drain and add all ingredients except rice. Cook over low heat, covered, about 1 hour, or till lentils are soft. After 1 hour, add brown rice. Cook longer, stirring occasionally. Remove from heat. With a wooden spoon, crush some of the cooked lentils to thicken soup. Remove bay leaf and cloves before serving. The soup provides 7g fiber.
Cuisine:
   "Spa Dining"
Source:
   "Spa Dining  by Health Travel International (1985 St Martins)"
Yield:
   "10 cups"

From PatHanneman <kitpath@earthlink.net>




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

NOTES : San Souci (French for "without care") is a coed weight control and fitness resort located fifteen miles southeast of Dayton, Ohio near the Sugarcreek Reserve. Susan Kircher, RN, owner, director.

* Exported from MasterCook *

                    Lentils In Garlic Tomato Sauce #2

Recipe By     :
Serving Size  : 2     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Legumes
                Pressure Cooker                 Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/8           cups  water
  1           teaspoon  concentrated vegetable stock
  14 1/2        ounces  canned tomatoes -- preferably
                        -- ready-cut diced tomatoes -- in juice
                        -- with caramelized onion
     1/2           cup  dried brown lentils -- picked over and
                        rinsed
  3              large  garlic cloves -- minced
     1/8      teaspoon  peanut oil

Add broth, tomatoes with juice, lentils and garlic to pressure cooker. Seal cooker and bring to high pressure. Lower heat and gently cook for 7 minutes. Allow cooker to reduce it's pressure by cooling, undisturbed.

Serving Ideas:
1) Stir in leftover cooked rice, green beans; add chili powder to taste and serve with lime wedges. 2) Add lemon juice to taste and serve with cooked pasta, garnish with fresh parsley.

Cook's notes: Recipe may be doubled. Tested in a 6-liter pressure cooker (Safe2 from T-fal at 13 psi. weight valve pressure regulator). We had leftover rice and Spicy green beans from a Thai restaurant. This was added to the cooked lentils and heated through. If you prefer, cook the lentils for 10 minutes then reduce pressure quickly under cold running water.

--Sources--
Copyright 1996: Prima Press
Pressure Cooking the Meatless Way by Maureen Keane and Daniella Chace

Contributor: Pat Hanneman for Eat-LF 6/99



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



* Exported from MasterCook *

                          Mango Madness Smoothie

Recipe By     :Delicious Magazine, May 1999
Serving Size  : 2     Preparation Time :0:00
Categories    : Beverages                       Eat-Lf Mailing List
                Fruit                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     3/4           cup  lowfat buttermilk
     1/2           cup  lowfat vanilla yogurt
  2 1/2           cups  diced fresh mango -- frozen
  1         tablespoon  fresh lime juice
     1/2      teaspoon  ground ginger
  1           teaspoon  fresh ginger -- grated and chopped
  3                     ice cubes -- (3 to 5)

Combine the buttermilk and yogurt in the blender.  Add the mango, lime juice, fresh and ground gingers.  With the blender running, add the ice cubes one at a time until the desired consistency is reached.

Serves 2
Per serving:
Calories       234
Fat              2g (8%CFF)
Cholesterol  8mg
Carbo          50g
Protein         7g

From Natalie Frankel <natalie.frankel@mixcom.com>


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

NOTES : The magazine states these are reprinted with permission from Smoothies: 50 Recipes for High-Energy Replacement (Chronicle Books).

* Exported from MasterCook *

                       Marinade For Safe Barbecuing

Recipe By     :New Choices Magazine, June
Serving Size  : 1     Preparation Time :0:00
Categories    : Condiments & Seasoning          Eat-Lf Mailing List
                Grilled, Smoked, Bbq            Sauces & Gravies


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2           cup  packed brown sugar
  2             cloves  garlic -- crushed
  1 1/2            tsp  salt
  3        tablespoons  prepared mustard
     1/4           cup  cider vinegar
  3        tablespoons  lemon juice
  6        tablespoons  olive oil

Mix thoroughly.

Lawrence Livermore Lab Recipe
New Choices Magazine, June

From Marta Martin <gargoyle@ezwv.com>



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

NOTES : "Last summer we reported some welcome news for people who avoid grilling beef or chicken because they've heard that meats cooked at high temperatures form cancer causing compounds. We told you about a barbecue sauce or marinade you can prepare that will dramatically reduce these potentially harmful compounds, called heterocyclic amines. The recipe was developed by colleagues at Lawrence Livermore National Laboratory in California, and we're running it again for readers who may have missed it the first time. And we are adding a second recipe that has the same beneficial effect from the Cancer Research Center at the University of Hawaii."

* Exported from MasterCook *

                     Marinade For Safe Barbecuing #2

Recipe By     :New Choices Magazine, June
Serving Size  : 1     Preparation Time :0:00
Categories    : Condiments & Seasoning          Eat-Lf Mailing List
                Grilled, Smoked, Bbq            Sauces & Gravies


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              clove  garlic -- crushed
  1              piece  unpeeled ginger root -- (1/2 inch) minced
  2                tsp  brown sugar
     1/2           cup  soy sauce
     1/2           cup  water

Mix thoroughly.

University of Hawaii recipe
New Choices Magazine, June

From Marta Martin <gargoyle@ezwv.com>



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

NOTES : "Last summer we reported some welcome news for people who avoid grilling beef or chicken because they've heard that meats cooked at high temperatures form cancer causing compounds. We told you about a barbecue sauce or marinade you can prepare that will dramatically reduce these potentially harmful compounds, called heterocyclic amines. The recipe was developed by colleagues at Lawrence Livermore National Laboratory in California, and we're running it again for readers who may have missed it the first time. And we are adding a second recipe that has the same beneficial effect from the Cancer Research Center at the University of Hawaii."

* Exported from MasterCook *

             Mast Va Khiar (Yogurt, Vegetable And Herb Salad)

Recipe By     :T/L Middle Eastern Cooking
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Salads
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1             medium  cucumber
  2        tablespoons  green pepper -- finely chopped
  2        tablespoons  scallion -- finely chopped
  2        tablespoons  fresh tarragon -- finely chopped
  1         tablespoon  fresh dill -- finely chopped
     1/2      teaspoon  fresh lemon juice
     1/4      teaspoon  salt
  1                cup  plain lowfat yogurt

With a small, sharp knife peel the cucumber and slice it lengthwise into halves. Scoop out the seeds by running the tip of a teaspoon down the center of each half. Chop the cucumber finely and place it in a deep bowl. Add the green pepper, scallions, tarragon, dill, lemon juice, and salt and stir together thoroughly. Then add the yogurt and turn the vegetables and herbs about with a spoon until they are well coated. Cover tightly with foil or plastic wrap and chill in the refrigerator for about 1 hour before serving.
From KSBAUM@aol.com




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

NOTES : Iran


* Exported from MasterCook *

                    Mediterranean Tuna And Bean Salad

Recipe By     :Prevention's Freezer Cookbook - From the Freezer
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Fish & Seafood
                Legumes                         Mediterranean
                Salads

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  frozen cooked navy beans -- thawed
  3        tablespoons  balsamic vinegar
  1         tablespoon  olive oil
  1           teaspoon  Dijon mustard
  2             cloves  garlic -- minced
  2               cups  frozen sliced green beans
  2               cups  frozen broccoli flowerets
  1                cup  frozen cauliflower flowerets
  1                cup  frozen chopped onions
  8                     romaine lettuce leaves
  1                can  tuna in water -- (7 ounces) drained
                        and flaked

In a medium bowl, combine the navy beans, vinegar, oil, mustard, and garlic. Toss well. Let stand at room temperature for 30 minutes, stirring occasionally.

Bring a large pot of water to a boil over medium-high heat. Add the green beans, broccoli, and cauliflower. Cook for 30 seconds, or until the beans turn bright green. Drain in a colander. Add the onions. Rinse under cold water. Pat dry with paper towels. Add to the bowl with the beans. Toss well. Let stand at room temperature for 5 minutes.

Line 4 salad plates with the lettuce. Arrange the vegetable mixture on the lettuce. Scatter the tuna over the lettuce.

From SuzyWert@aol.com






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

NOTES : A traditional combination in the Italian region of Tuscany, this salad makes wonderful use of frozen vegetables and canned tuna for less than 70c a serving. You can pull this quick light dish together from staples that you have on hand. If you freeze your cooked beans in 1 -cup packages, they'll thaw quickly in the microwave.


* Exported from MasterCook *

         Melon And Hearts Of Palm Salad With Chutney Vinaigrette

Recipe By     :"Delicious!" (June 1995) (adapted by Karen Mintzias)
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Fruit
                Salad Dressings                 Salads
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2          teaspoons  Dry mustard
  2          teaspoons  Honey
  2        tablespoons  Mango chutney
  6        tablespoons  Lime juice
     1/3           cup  Orange juice
                        -- OR- extra virgin olive oil
                        Salt & freshly ground pepper
                        -- to taste
  14            ounces  Canned hearts of palm
                        -- drained
  1                     Ripe honeydew melon
  1                     Ripe cantaloupe
                        Shredded lettuce

In a small bowl, blend together mustard, honey, chutney, and 4 tablespoons lime juice. Gradually whisk in olive oil. Add salt and pepper to taste, then strain dressing through a sieve to remove large pieces of chutney.

Chop hearts of palm and set aside. Remove peel and seeds from melons and cut into bite-size pieces. Serve hearts of palm and melon on a bed of shredded lettuce, with dressing.

 From Ellen C. <ellen@elekta.com>



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



* Exported from MasterCook *

                     Melon Yogurt Soup With Champagne

Recipe By     :Delicious
Serving Size  : 6     Preparation Time :0:15
Categories    : Eat-Lf Mailing List             Fruit
                Soups & Stews                   Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                Cup  champagne
  1             Medium  ripe cantaloupe -- seeded and peeled
  1                Cup  plain yogurt
  2        Tablespoons  chopped fresh basil
                        Sugar -- to taste
                        Salt -- to taste
     1/4           Cup  chopped chives -- to garnish

1. Pour the champagne into a small saute pan. Place over high heat until the champagne boils. Turn off heat and cool.

2. In a blender or a food processor, puree the melon. Add the yogurt, basil and cooled champagne. Puree.

3. Season to taste with sugar and salt. Serve in bowls and garnish with chopped chives.


Source:
   "Melons: www.delicious-online.com/D_Backs/Jun_99/"

From PatHanneman <kitpath@earthlink.net>





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

NOTES : The success of this soup depends upon the sweetness of the melon. In place of champagne, any crisp, dry white wine will work.



* Exported from MasterCook *

                Mexican Mev With Beans, Peppers And Jicama

Recipe By     :Cooking Light
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Legumes
                Mexican & Southwestern          Vegan
                Vegetables                      Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  30            Ounces  Cannellini Beans
  1         Tablespoon  Vegetable Oil
  2               Cups  Onion -- Vertically Sliced
  1 1/2      Teaspoons  Chipotle Pepper Sauce
  1           Teaspoon  Dried Savory
  2                     Garlic Cloves -- Minced
     1/2           Cup  Jicama -- Peeled And Diced
  2        Tablespoons  Minced Fresh Cilantro
  12            Ounces  Roasted Red Peppers
                        Vegetable Cooking Spray
                        Minced Cilantro -- Optional

Preheat oven to 350?.
Drain beans in a colander over a bowl, reserving 1/4 cup bean liquid. Set
aside.
Heat oil in a large nonstick skillet over medium-high heat. Add onion, and
saute 5 minutes. Add beans, chipotle sauce, savory, and garlic; saute 5 minutes. Remove from heat. Place 2 cups bean mixture in a large bowl; mash with a potato masher. Add remaining bean mixture, 1/4 cup reserved bean liquid, jicama, and 2 tablespoons cilantro; stir well. Arrange bell peppers in the bottom and up sides of 4 10-ounce ramekins coated with cooking spray. Divide bean mixture evenly among ramekins; place ramekins on a baking sheet. Bake at 350? for 20 minutes. Invert ramekins onto each of 4 plates. Garnish minced cilantro, if desired.

From Sherilyn <sherilyn70@columbus.rr.com>



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



* Exported from MasterCook *

                    Monsoon Curried Yams And Potatoes

Recipe By     :Kuhn Rikon, Switzerland
Serving Size  : 6     Preparation Time :0:15
Categories    : Eat-Lf Mailing List             Potatoes
                Pressure Cooker                 Sweet Potatoes & Yams
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2           Cup  finely chopped onion
  3             Cloves  garlic -- finely chopped
  5 1/2    Tablespoons  curry paste
  3               Cups  diced yams
  1                Cup  diced potatoes
  2        Tablespoons  sake
  1                Cup  frozen peas
     1/4           Cup  mango chutney
  1                Cup  plain yogurt
  1                     cucumber -- peeled and sliced

1. In a 2-quart Pressure Frypan, or larger pressure cooker, saute onion, garlic and curry paste over medium heat until onion is translucent.

2. Stir in yams and potatoes. Let them sizzle for 1minute or until the bottom of the pan is sticky and slightly burned.

3. Add sake.

4. Close lid and bring pressure to first red ring over high heat. Adjust heat to stabilize pressure at first red ring. Cook for 3 minutes.

5. Remove from heat and use Touch Release Method.

6. Add peas. Close lid and bring pressure to first red ring over medium high heat.

7. Immediately remove from heat and use Natural Release Method.

8. Accompany each serving with dollops of yogurt and mango chutney and several cucumber slices.


Source:
   "www.eurocooking.com/kuhnrikon/"
S(Contributed by):
   "kitpath@earthlink.net 6/99"

From PatHanneman <kitpath@earthlink.net>





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

NOTES : The sake may be replaced with apple juice. Curry paste may be difficult to find, but it is a good addition to any well stocked pantry. Even without the yogurt, mango chutney and cucumber this recipe is a good side dish with dinner.


* Exported from MasterCook *

                         Mustard Rosemary Chicken

Recipe By     :Good Food/Good Health
Serving Size  : 2     Preparation Time :0:00
Categories    : Chicken                         Eat-Lf Mailing List


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2        tablespoons  Dijon mustard
  2        tablespoons  lemon juice
  2             cloves  garlic -- minced
  1           teaspoon  dried rosemary
                        Freshly ground pepper -- to taste
  2                     skinless chicken breast halves

Combine all ingredients except chicken in flat baking dish. Add chicken pieces, turning to coat well with the mixture. Cover and marinate at least one hour or overnight in refrigerator.

Chicken can be cooked in oven, microwave, or on a grill. To bake, cover and cook at 375 for approximately 40 minutes. To microwave, cover with wax paper and cook on high 10-13 minutes, rotating dish halfway through; let stand 2-3 minutes before serving. To grill, shake off extra marinade and cook over medium-high flame for about 15-20 minutes.

To check for doneness, pierce thickest part with fork. If the juice is clear, chicken is done.

Cuisine:
  "05May"
Source:
  ""Cooking Well For One Or Two""
Copyright:
  "1999, American Institute for Cancer Research"

>From: PatHanneman <kitpath@earthlink.net>






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

NOTES : Serve with a medley of vegetables and rice or pasta boiled in low-sodium bouillon instead of water.




* Exported from MasterCook *

                  Oat Whole Wheat Banana Muffins (Orig)

Recipe By     :Light Muffins, Bea Ojakangas
Serving Size  : 12    Preparation Time :0:00
Categories    : Breads: Quick & Muffins         Eat-Lf Mailing List
                Information, Tips, Misc.        Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2           cups  uncooked quick rolled oats
  1 1/2           cups  whole wheat flour
     1/3           cup  packed brown sugar
  3          teaspoons  baking powder
     1/2      teaspoon  ground cinnamon
     1/4      teaspoon  ground ginger
     1/4      teaspoon  salt
  1                cup  fresh or dried blueberries -- (optional) *
  1                cup  skim milk
     1/2           cup  mashed ripe banana -- (1 medium)
  2        Tablespoons  walnut oil -- or corn oil
  1              large  egg -- beaten **

Preheat oven to 400 degrees. Spray a 12 cup muffin tin with PAM .
In a large bowl, thoroughly mix the the rolled oats with the whole wheat flour,
brown sugar, baking powder, ginger, cinnamon and salt. Add the blueberries if using, and stir gently until they are distributed evenly in the mixture.. In a small bowl, stir together the milk, banana, oil and egg or substitute until blended. Add liquid ingredients to dry ingredients and stir until just moistened, about 20 strokes. Spoon batter into the muffin cups, dividing evenly. Bake for 15 to 20 minutes , or until a wooden toothpick comes out clean. Cool in the tin for 3 minutes, then to rack or table. Makes 12 muffins, per muffin 154 calories (21% from fat) 3 g. fat,3 g. fiber

*I have not used blueberries in my making but without this is a dense, flavorful muffin, great for a quick breakfast.

** I use Egg Beaters which would reduce the fat content somewhat.

From "Jo in Minnesota" <josiem@tekstar.com>



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

NOTES : These are two favorite recipes from  Light Muffins-Over 60 Recipes for Sweet and Savory Low Fat Muffins & Spreads, Bea Ojakangas.

I hope you enjoy these muffins, Bea Ojakangas is one of Minnesota's FAVORITE cooks and this book is available at Amazon. Full of reduced fat muffins and spreads!

---
Thanks so much for your offer of help [reduce the fat].  Here is the recipe I tried. I did not use the blueberries.  I also added 1/4 cup flax seeds.

* Exported from MasterCook *

                Oat Whole Wheat Banana Muffins #2 (Redux)

Recipe By     :c 1999, Sarah Phillips
Serving Size  : 12    Preparation Time :0:00
Categories    : Breads: Quick & Muffins         Eat-Lf Mailing List
                Information, Tips, Misc.        Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2           cups  Quick-cooking oats
     3/4           cup  Whole wheat flour
     3/4           cup  all-purpose flour
     3/4           cup  Brown sugar
  1 1/2      teaspoons  Baking powder
     1/2      teaspoon  Baking soda
  1           teaspoon  Cinnamon
  1           teaspoon  Ground ginger
     1/4      teaspoon  Salt
  1                cup  Blueberries -- *see note
  1                cup  Lowfat buttermilk
     1/2           cup  unsweetened applesauce
  1              small  Banana -- mashed
  2        tablespoons  Canola oil
  1                     Egg -- beaten
  2        tablespoons  Flax Seeds -- ground  (optional)

Preheat oven to 350.  Spray muffin tin with Pam.

In a large bowl combine the dry ingredients well. Combine sugar and wet ingredients in another bowl. Beat until frothy and full of bubbles. Make a well in the dry ingredients and add the wet ingredients. Gently mix the ingredients in an almost folding action - add the blueberries, if using, when the mixture is almost mixed together, and gently combine. There may be a few wisps of flour remaining and there may be lumps - it's ok. DO NOT OVERMIX.

Bake for 30 mins or until they make a slight hollow sound when thumped on their tops or spring back when lightly touched on their tops. Remove from oven immediately and take out of tin after 10 mins. Do not leave them in the muffin tins because they'll continue to bake.

*note: I used 1/4 cup dried cranberries instead of the blueberries.

From Penchard@aol.com

---
ReDo Notes:

I looked over your muffin recipe--it looks pretty bland, and I bet that the texture is rubbery. There are a lot of problems with this recipe. Here's how to create a delicious and flavorful muffin; many of these points are described in my book. If I do not mention an ingredient, use it as written in your recipe. :

1. Instead of 1 1/2 cups whole wheat flour, and use 3/4 cup all-purpose and 3/4 cup whole wheat flour. This will automatically lighten the texture of your muffin. I always do a half and half blend of flours in my low-fat recipes.

2. Increase the brown sugar to 3/4 cup packed dark brown sugar. The current levels of brown sugar are way too low in this recipe which equals no taste.

3. Use 1 cup lowfat buttermilk instead of 1 cup skimmed milk. Buttermilk will give the muffin a creamier texture and a more heightened taste.

4. Use 1 cup unsweetened applesauce instead of 1/2 mashed bananas. Or, you can use 1/2 cup unsweetened applesauce and 1/2 cup mashed bananas. Bananas used alone makes a muffin bounce like a rubber ball. Applesauce will add moisture to your recipe.

5. Instead of 1/2 cup egg beaters--try to get a least 1 egg in your recipe (when divided by the number of servings the fat and cholesterol will be minuscule), plus 2 egg whites. (1/2 cup egg beaters= 2 eggs ??? I can't remember) I do not like to use egg beaters.....Egg yolks contain a wonderful emulsifier which gives a baked good a creamy texture. At least one egg yolk will do the trick.

6. This you'll have to test, but I would add in 2 teaspoons baking powder and 1/2 teaspoon baking soda instead of 3 tsp baking powder. The texture will improve dramatically.

7. Definitely add in the blueberries or any frozen or dried fruit or even chocolate chips for interest. You can also add in flax seeds. You may have to add in a bit 1 - 2 TBSPS or more of applesauce if the mixture is too thick. (Muffin mixtures are often thick, so be careful not to make a mushy batter).

8. I would increase the spices and flavorings. They seem to be low for the amount of flour in the recipe. I would add in a total of: 1- 2 TBSP orange peel, 11/2 teaspoons ground cinnamon, 1 teaspoon ground ginger or 1 TBSP finely chopped crystallized ginger, and 1/4 - 1/2 teaspoons freshly ground nutmeg. Even all-spice can be used.
9. I developed successful mixing methods over the years for low-fat recipes, which are described in my book. The mixing methods used in your recipe will create a dry and flavorless muffin. My mixing methods increase the air in the muffin which gives you a better taste and texture, and a successful outcome every time:

My New Classic Mixing Method is as follows: Combine the dry ingredients in one bowl. Combine the wet AND sugar ingredients in another bowl. Beat until FROTHY and full of bubbles. Make a well in the center of the dry ingredients and add in the wet ingredients. Gently mix the ingredients in an almost folding action--add the blueberries when the mixture is almost mixed together, and gently combine. There may be a few wisps of flour remaining and there may be lumps--it's ok. (don't count 20 strokes--it's too much). DO NOT OVERMIX.

The oven may be too hot which equals dry and no taste. Low-fat baked goods are more sensitive to high temperatures. I'd try baking them at 350. Most quick breads and muffins are baked at 350. The baking time will probably increase to 30 mins or so, but you'll get a much more tender texture which equals great taste. DO NOT OVERBAKE.

The toothpick test does not work with low-fat baking recipes. Bake the muffins until they make a slight hollow sound when thumped on their tops or spring back when lightly touched on their tops. Remove from oven immediately, and take muffins out of the tin after 10 minutes. Do not leave them in the muffin tins because they'll continue to bake.

Let me know if this works. I think now you will have a great tasting low-fat muffin !!!

I would test 1 1/2 teaspoons baking powder with 1/2 tsp baking soda before testing the recipe with 2 tsp baking powder and 1/2 tsp baking soda,  as I stated in a previous e-mail.


Sarah Phillips www.healthyoven.com




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

NOTES : This is a recipe that was developed by Sarah Phillips who is on our list. Sarah is an author of low fat cookbooks and helped me take the fat out and leave the flavor in these muffins.

All I can say is WOW!!! I used Sarah Phillips suggestions and re-vamped my muffin recipe. The result was the most perfect low-fat muffin that I would put up against any full-fat version. I am thrilled (it doesn't take much to make me happy).

Thank you Sarah for your help, I really appreciate it. I hope you all get to try this recipe and enjoy it as much as I do.


* Exported from MasterCook *

                         Oatmeal Spice Cookies #2

Recipe By     :Cooking Light
Serving Size  : 54    Preparation Time :0:00
Categories    : Cookies & Bars                  Eat-Lf Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2           Cups  All-Purpose Flour
  1           Teaspoon  Baking Soda
  1           Teaspoon  Ground Cinnamon
  1           Teaspoon  Ground Nutmeg
     1/2      Teaspoon  Salt
     1/2      Teaspoon  Ground Ginger
  1                Cup  Packed Brown Sugar
     1/2           Cup  Granulated Sugar
     1/2           Cup  Stick Margarine -- Softened
  3        Tablespoons  Light-Colored Corn Syrup
  1 1/2      Teaspoons  Vanilla Extract
  2              Large  Egg Whites
  1              Large  Egg
  3               Cups  Quick-Cooking Oats
  1 1/2           Cups  Raisins
                        Vegetable Cooking Spray

Preheat oven to 350F.
Combine first 6 ingredients in a small bowl, and set aside. Combine brown
sugar and next 6 ingredients (brown sugar through egg) in a large bowl, and
beat mixture at medium speed of a mixer until well-blended. Stir in oats
and raisins, and let stand 5 minutes. Stir in flour mixture. Drop dough by level tablespoonfuls 2 inches apart onto baking sheets coated
with cooking spray. Bake at 350? for 10 minutes or until lightly browned.
Remove cookies from pans, and cool on wire racks.

From Sherilyn <sherilyn70@columbus.rr.com>




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



* Exported from MasterCook *

                     Okra Extravaganza With Pineapple

Recipe By     :Vegetarian Gourmet, Summer 1993
Serving Size  : 4     Preparation Time :0:00
Categories    : Appetizers                      Eat-Lf Mailing List
                Fruit                           Salads
                Vegan                           Vegetarian


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

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

   1                    fresh pineapple -- frond included

   1      bunch         Scallions -- chopped

   2      cloves        garlic -- crushed

   1      teaspoon      fresh ginger -- grated

   1                    red bell pepper -- julienned

     1/2  pound         okra -- chopped

   2      tablespoons   low-sodium soy sauce

   2      tablespoons   Dry Sherry

                        - or Rice Wine Vinegar


Slice pineapple in half lengthwise. Remove fruit of pineapple and set shells aside.


Remove and discard core and cut pineapple into 1" chunks. Set aside Combine scallions, garlic, ginger, pepper, okra, soy sauce and sherry or rice wine vinegar in a wok. Stir-fry over high heat until vegetables are tender crisp about 4 minutes. Add one teaspoon of water if vegetables appear to be sticking.

Add pineapple chunks, cover and continue cooking for 3 minutes. Spoon into pineapple shells and serve immediately.


>From: "Ellen C." <ellen@elekta.com>





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



* Exported from MasterCook *

                               Onion Salad

Recipe By     :Hamilton Spectator May 26, 1993
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Salads
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     3/4          cups  Chopped sweet onions
  16                Oz  Red Kidney Beans, Cooked
  1               cups  Green bell pepper -- diced
  1               cups  Yellow bell pepper -- diced
  1               Tbsp  Minced jalapeno
     1/2          cups  White wine vinegar
  2               Tbsp  Vegetable oil
  3               Tbsp  Minced coriander -- fresh
  1                Tsp  Chili powder

Combine onions, kidney beans & the peppers in a large shallow dish. Toss & set aside. Combine vinegar, cilantro & chili powder in a small bowl; stir well. Pour over vegetables & toss to coat. Cover & refrigerate for at least 8 hours, or overnight, stirring occasionally. Toss before serving.
>From: Reggie Dwork <reggie@jeff-and-reggie.com>





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



* Exported from MasterCook *

                        Onions With Barbecue Sauce

Recipe By     :Conveniently Vegan, Debra Wasserman
Serving Size  : 4     Preparation Time :0:00
Categories    : Condiments & Seasoning          Eat-Lf Mailing List
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2             medium  onions -- sliced into rings
     1/4           cup  vegetable broth
     1/2           cup  barbecue sauce

Saute onions in broth in a large pan over medium-high heat for 8 minutes. Add barbecue sauce and heat 2 minutes longer. Serve warm.

Total calories per serving: 65  Fat: 1 gram

http://www.vrg.org/catalog/convvegan.htm#recipes

>From:  Ellen C. <ellen@elekta.com>


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

NOTES : Serve this dish over your favorite veggie burger or as a side dish.

* Exported from MasterCook *

                           Orange Bran Muffins

Recipe By     :99% Fat-Free Ckbk, Barry Bluestein & Kevin Morrissey
Serving Size  : 1     Preparation Time :0:00
Categories    : Breads: Quick & Muffins         Eat-Lf Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cups  all-purpose flour
  2 1/2          tsps.  baking powder
  1               tsp.  baking soda
     1/4          tsp.  salt
     1/2          tsp.  ground cloves
     1/2          tsp.  ground nutmeg
     1/4          tsp.  ground cinnamon
     3/4           cup  honey
  1 1/2           cups  orange juice
  2               cups  oat bran
     1/4           cup  buttermilk
     1/4                dark unsulphured molasses
     3/4           cup  peeled shredded carrot
                        -- (1-2 carrots)
     3/4           cup  golden raisins
     1/4           cup  plain nonfat yogurt
                        Light vegetable oil cooking spray

Preheat the oven to 375 degrees.
Sift the flour, baking powder, baking soda, salt, and spices together and set aside.

Whisk the honey and orange juice to blend. Add the oat bran and whisk thoroughly.

Combine the buttermilk and molasses in a large mixing bowl and whisk well. Thoroughly mix in the carrot, then the oat bran mixture.

Add the raisins to the flour mixture and stir into the oat bran-buttermilk mixture with a wooden spoon. Fold in the yogurt. Spray vegetable oil spray over the surface of 12 large muffin tin cups for about 3 seconds, covering as much of the exposed surface as possible. Spread the oil evenly into the wells with your fingers.

Fill the wells to the top with batter. Bake for 25 to 30 minutes, until a tester inserted into the center of a muffin comes out clean.

Yield - 12 oversized muffins.

Fat per muffin - 0.83 g.

From "Elise Smith" <epksmith@sonic.net>



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



* Exported from MasterCook *

                         Orange Prune Loaf, Fresh

Recipe By     :The New Purity Cookbook
Serving Size  : 1     Preparation Time :0:00
Categories    : Breads: Quick & Muffins         Eat-Lf Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              whole  orange
     1/2           cup  orange juice
  1                     egg
  2        tablespoons  oil
     1/2      teaspoon  vanilla
  2               cups  flour
  2 1/3           cups  sugar
  2 1/2      teaspoons  baking powder
     1/2      teaspoon  baking soda
     1/2      teaspoon  salt
  1                cup  raisins
                        -- or 6 whole prunes

Quarter orange and place pieces in food processor bowl. Chop fine. Add liquid ingredients, then dry ingredients. Place raisins or prunes on top. Pulse to mix. Pour into greased loaf pan. Bake at 350 F for 60 minutes.

Per serving: 3543 Calories; 35g Fat (9% calories from fat); 38g
Protein; 793g Carbohydrate; 181mg Cholesterol; 2685mg Sodium

The New Purity Cookbook: The Complete Guide to Canadian Cooking,  page 199

From Donna Haslehurst <dhaslehurst@home.com>


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

NOTES : A favorite in Duane's lunches.

This is our all-time favorite loaf.  It just happens to be low fat,  but nobody at our house knows that but me :)


* Exported from MasterCook *

                         Orange Tarragon Dressing

Recipe By     :Moosewood Restaurant Lowfat Favorites
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Salad Dressings
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2              heads  roasted garlic
     1/2           cup  orange juice
  2          teaspoons  Dijon mustard
  2        tablespoons  rice wine vinegar
                        -- or white wine vinegar or cider vinegar
     1/4      teaspoon  salt
     1/8      teaspoon  ground black pepper
  1           teaspoon  fresh tarragon -- minced
                        -- (or 1/2 teaspoon dried)

Squeeze the garlic paste from the heads of roasted garlic into a blender. Add the orange juice, mustard, vinegar, salt, and pepper and puree until smooth and creamy. Add the tarragon and whirl briefly just to mix-there should be flecks of green throughout the golden dressing. Set aside for at least 30 minutes to allow the flavors to marry. Tightly sealed and refrigerated, the dressing will keep for about a week.

From "Ellen C." <ellen@brakes.elekta.com>





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



* Exported from MasterCook *

                   Orange Yogurt Cake With Honey Syrup

Recipe By     :Aphrodite Polemis (Recipe cards)
Serving Size  : 12    Preparation Time :0:00
Categories    : Cakes & Frostings               Desserts
                Eat-Lf Mailing List             Sauces & Gravies
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3               cups  farina(r) -- (uncooked)
     1/2           cup  unbleached flour
  2          teaspoons  baking powder
  1           teaspoon  baking soda
  1 1/2           cups  honey
  2               cups  nonfat yogurt
     1/2           cup  blanched almonds -- coarsely chopped
  4        tablespoons  frozen orange juice concentrate
  1         tablespoon  fresh orange zest
                        Syrup:
  1 1/2           cups  honey
  1 1/2           cups  orange juice

Preheat oven to 350F.  Sift together farina, flour, baking powder and soda.

Stir yogurt, almonds, orange juice concentrate, orange zest and 1 1/2 cups honey into dry ingredients.

Pour batter into a well-greased 9" x 13" baking pan.  Bake until top is golden brown (about 45 minutes).

To make the syrup, bring 1 1/2 cups honey and 1 1/2 cups orange juice to a boil in a saucepan.  Reduce heat and simmer for 5 minutes.  Remove and discard any froth that may form on the syrup's surface.

Pour syrup over finished cake.  Poke cake gently with t toothpick to help cake absorb syrup.  Serve when cake is cook and syrup has been absorbed.

From Ellen C.  <ellen@elekta.com>


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

NOTES : Total CFF = 6%

* Exported from MasterCook *

                            Our American Hero

Recipe By     :Cooking Light
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Meats
                Spreads & Sandwiches

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2           Cup  Light Mayonnaise
     1/4           Cup  Fresh Basil -- Thinly Sliced
     1/2      Teaspoon  Coarsely Ground Pepper
  16            Ounces  French Bread
  1              Pound  Extra Lean Beef -- Thinly Sliced
  1              Large  Tomato -- Cored And Sliced
  1                Cup  Red Onion -- Thinly Sliced
  1              Large  Yellow Bell Pepper -- Seeded And Sliced
  1                Cup  Arugula
     1/8      Teaspoon  Salt
     1/8      Teaspoon  Pepper

Combine mayonnaise, fresh basil, and ground pepper; chill 15 minutes. Cut bread loaf in half horizontally; spread mayonnaise mixture over bottom
half of bread; top with roast beef, remaining ingredients, and top half of
bread. Cut into 6 pieces.

>From: Sherilyn <sherilyn70@columbus.rr.com>




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



* Exported from MasterCook *

                         Paella, Pressure Cooker

Recipe By     :Weight Watchers' Quick Start (MC-recipes list 1997)
Serving Size  : 4     Preparation Time :0:00
Categories    : Chicken                         Eat-Lf Mailing List
                Fish & Seafood                  Pressure Cooker
                Rice

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2         pounds  chicken parts -- skinned, in 2" piece
     1/2      teaspoon  salt -- divided
     1/4      teaspoon  white pepper
  1         tablespoon  olive oil
     1/2           cup  onions -- diced
  2             cloves  garlic -- minced
  1             medium  green bell pepper -- in 1" squares
  1                cup  canned tomatoes -- crushed
  4             ounces  long-grain rice -- uncooked
     3/4           cup  water
  1            package  instant chicken broth and seasoning mix
     1/4      teaspoon  marjoram
     1/8      teaspoon  whole saffron -- optional
  5             ounces  shrimp -- shelled and deveined
  12             small  clams, in the shell -- scrubbed
                        -- OR 4 oz minced clams, canned -- drained

Sprinkle chicken with 1/4 teaspoon salt and the white pepper and set aside. In a 4 quart pressure cooker, heat oil. Add onion and garlic. Saute for 2 minutes. Add chicken and continue sauteing for 3 minutes longer. Stir in green pepper, tomatoes and rice. Add water, broth mix, marjoram and saffron, if desired, and remaining 1/4 tsp. salt. Stir to combine. Close cover securely. Place pressure regulator firmly on vent pipe and heat until regulator begins to rock gently. Cook at 15 pound pressure for 5 minutes. Hold cooker under running cold water to bring pressure down. Remove cover and using a fork, stir shrimp and clams into rice mixture. Close cooker again and cook at 15 pound pressure for 3 minutes. longer. Bring pressure down under running cold water. Using a fork fluff rice before serving.

From Ellen C. <ellen@elekta.com>




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



* Exported from MasterCook *

                              Paradise Shake

Recipe By     :Stealth Health - Evelyn Tribole
Serving Size  : 1     Preparation Time :0:00
Categories    : Beverages                       Eat-Lf Mailing List
                Fruit                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  12            ounces  papaya -- peel, seed, chunk
     1/4           cup  fresh lime juice
     1/4           cup  orange juice
     1/3           cup  nonfat milk
  1           teaspoon  coconut extract
  1 1/2           cups  frozen vanilla yogurt

Add the papaya to a blender and puree until smooth. Add the lime juice, orange juice, milk, and coconut extract and blend. Add the frozen yogurt and blend until the desired consistency.

Makes 2 servings (about 1 cup each)

Calories  260
Fat (grams)  0
% Fat calories  0
Protein (grams)  7
Carbohydrates (grams)  59
Cholesterol (milligrams)  1
Fiber (grams)  3  [12% daily value]
Vitamin A (RE)  337  [34% daily value]
Vitamin C (milligrams)  119  [198% daily value]

From KSBAUM@aol.com




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



* Exported from MasterCook *

                        Pasta And Beans On Greens

Recipe By     :Living Healthy magazine of Blue Cross, Blue Shield, p. 16
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Legumes
                Pasta                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4             ounces  any shell-shaped pasta
  3        tablespoons  olive oil
  2        tablespoons  white wine vinegar
  1              clove  garlic -- crushed
  1           teaspoon  oregano
                        pepper -- to taste
  6               cups  mixed salad greens -- -lettuce/spinach etc
     1/2           cup  canned kidney beans -- drained/rinsed
     1/2           cup  canned white beans -- drained/rinsed
     1/2           cup  canned pinto beans -- drained/rinsed*
  4                     plum tomatoes -- chopped
  1              stalk  celery -- chopped
     1/4           cup  sliced black olives
  5             ounces  frozen chopped spinach -- thawed/squeezed dry
     1/4           cup  Parmesan cheese -- (fresh-grated)

Cook pasta according to package directions. Mix oil, vinegar, garlic, oregano and pepper for dressing. Toss greens with 1 tablespoon of dressing; arrange 1 cup greens on each plate. Combine remaining ingredients with dressing. When pasta is cooked al dente, drain and toss with bean mixture. Serve warm or chilled atop greens.

Serves 6. (1 cup salad + 1 cup greens per serving.) Per serving: 235 calories, 10 g fat

MC formatting by bobbi744@acd.net ICQ#2099532




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



* Exported from MasterCook *

                        Pasta And Black Bean Salad

Recipe By     :PatHanneman <kitpath@earthlink.net>
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Pasta
                Salads                          Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        cooked angel hair pasta -- broken in half
                        diced peppers
                        diced red onions
                        diced scallions
                        corn
                        black beans
                        toasted sesame seeds
                        fresh garlic
                        fresh orange juice
                        oyster sauce
                        sesame oil
                        cayenne pepper

One of our favorite salads doesn't have a recipe. It's angel hair pasta (broken in half then cooked) and small dice of colorful veggies (peppers and red onion and scallions).. corn, black beans, what ever is fresh. toasted sesame seeds and fresh garlic. Fresh oj and a bottled vegetarian mushroom oyster-flavored sauce, and a drop or two of sesame oil, pinch of cayenne pepper. add spices and herbs to taste. toss all together. cover. refrigerator 24 hours. It's a popular party thing.


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



* Exported from MasterCook *

                       Peach And Blueberry Cobbler

Recipe By     :Cooking Light
Serving Size  : 6     Preparation Time :0:00
Categories    : Desserts                        Eat-Lf Mailing List
                Fruit                           Pies, Crusts & Pastry
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  Reduced fat Bisquick(r)
     1/2           Cup  Regular Oats
     1/4           Cup  Packed Brown Sugar
     1/2      Teaspoon  Ground Cinnamon
     1/4           Cup  Reduced-Calorie Margarine -- Chilled And Chopped
  4               Cups  Frozen Peach Slices
  2               Cups  Frozen Blueberries
     1/4           Cup  Granulated Sugar
                        Vanilla Low-Fat Frozen Yogurt

Preheat oven to 350F.
Combine first 4 ingredients in a bowl; cut in margarine with a pastry blender or 2 knives until mixture resembles coarse meal. Set aside. Combine peaches and blueberries in a 2-quart casserole, and sprinkle granulated sugar evenly over fruit. Crumble oat mixture evenly over fruit.
Bake at 350? for 45 minutes or until cobbler is bubbly. top cobbler with
frozen yogurt, if desired.

From Sherilyn <sherilyn70@columbus.rr.com>




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



* Exported from MasterCook *

                              Peach Lemonade

Recipe By     :Jump Up and Kiss Me, Jennifer Thompson (pg 279)
Serving Size  : 4     Preparation Time :0:00
Categories    : Beverages                       Eat-Lf Mailing List
                Fruit                           Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2                     peaches -- peeled and chopped
  1                cup  granulated sugar
  4               cups  water
     3/4           cup  freshly squeezed lemon juice
                        mint sprigs -- for garnish
                        peach slices -- for garnish

Bring the peaches, sugar, and water to a boil, and then simmer until the sugar is dissolved, about 10 minutes. Allow the mixture to cool, then strain through a sieve, pressing to extract as much juice as possible. Stir in the lemon juice, and serve in tall glasses over ice. Garnish with mint or peach slices.

>From:  Ellen C  <ellen@elekta.com>


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

NOTES : "Show off the pink liquid with dark red flecks with a beautiful cut-glass pitcher and glassware."

* Exported from MasterCook *

                           Peach Waldorf Salad

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

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

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

   4                    Peaches  -- pitted & chopped

   1      stalk         Celery  -- sliced

     1/4  cup           Walnuts  -- chopped *

     1/2  cup           Nonfat Mayonnaise

   2      teaspoons     Lemon Juice

                        Salt  -- to taste

   1      head          Boston Lettuce

     1/2  cup           Miniature Marshmallows  -- optional


* Original was 3/4 cup walnuts. You may use more, but the %CFF will rise rapidly.


In med bowl combine chopped peaches, sliced celery, walnuts, nonfat mayonnaise, lemon juice and salt to taste; toss until well combined. Cover and chill 1 hr. Separate lettuce leaves; rinse in cold water and dry on paper towels or in salad spinner. To serve, on each of four plates arrange lettuce leaves; top with 1/4 peach mixture. Garnish with miniature marshmallows, if desired.

Typed for you by Reggie Dwork


>From: "Ellen C." <ellen@elekta.com>





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



* Exported from MasterCook *

             Peppered Salmon Fillet With Minted Tomato Salsa

Recipe By     :Cooking Light
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Fish & Seafood
                Salsas

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4               Cups  Chopped Tomato
     1/4           Cup  Red Onion -- Finely Chopped
  2        Tablespoons  Chopped Fresh Mint
  1         Tablespoon  Chopped Fresh Basil
  1         Tablespoon  Chopped Jalapeno Pepper
  1         Tablespoon  Lemon Juice
  4                     Salmon Fillets -- 1 1/2 Inches Thick
                        Vegetable Cooking Spray
  2        Tablespoons  Coarsely Ground Pepper
                        Fresh Mint -- Optional

Combine first 6 ingredients in a bowl.
Preheat broiler. Place salmon on a broiler pan coated with cooking spray;
spread each fillet with 1/2 teaspoon of mustard. Sprinkle with pepper.

Broil 10 minutes or until desired degree of doneness. Let stand 2 minutes. Serve with tomato salsa. Garnish with fresh mint, if desired.
From Sherilyn <sherilyn70@columbus.rr.com>



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



* Exported from MasterCook *

              Peppers And Penne With Mint And Lemon Dressing

Recipe By     :Hanneman
Serving Size  : 12    Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Pasta
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cups  penne pasta
                        -- OR 5 cups cooked pasta
  1                     yellow bell pepper -- 1/2-inch diamonds
  1                     green bell pepper -- 1/2-inch diamonds
  14            ounces  cooked artichoke hearts, without salt -- quartered
  6             ounces  cucumber -- thin crescent slices
  1                cup  finely shredded Napa Cabbage -- or to taste
                        mint leaves -- reserve some for
                        garnish
                        salt and freshly ground pepper
  12         teaspoons  crumbled feta or shredded parmesan
                        ~Dressing~:
  3        tablespoons  white wine vinegar
  3        tablespoons  ginger ale
  2        tablespoons  honey
  1         tablespoon  fresh lemon juice
     1/4      teaspoon  lemon zest
     1/3           cup  mint leaves
  1           teaspoon  honey dijon mustard
     1/4      teaspoon  Worcestershire sauce -- or to taste
     1/4      teaspoon  celery salt -- or less
                        ~Additions~
  6              drops  peanut oil
  1         tablespoon  minced red onion
  1              clove  garlic -- minced

Cook pasta until tender; drain and rinse under cold water. Drain well. Place in a large mixing bowl. Add remaining ingredients. Meanwhile, make the dressing in a blender. Add drops of peanut oil for texture and aroma. Stir onion and garlic into the dressing. Add half or all of the dressing to the salad. Toss well. Refrigerate. Toss to serve: Garnish with freshly cracked pepper and mint leaves.
Description:
   "This attractive and light salad packs and travels well."
Cuisine:
   "Pasta"
Yield:
   "6 cups"

From PatHanneman <kitpath@earthlink.net>





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

NOTES : Chill the salad well and it sits well on a buffet. The napa cabbage and cheese may be omitted. Substitute ground coriander for the celery seed salt. Tip: Refrigerate for 4 to 6 hours for best flavor.
I've made this for pot-luck. The dressing is a little thin - still when served with things like sweet and sour meatballs, it's refreshing.  Have salt and pepper nearby. Offer cheese separately.




* Exported from MasterCook *

                   Persimmon Raspberry Yogurt Parfaits

Recipe By     :Cooking Light
Serving Size  : 4     Preparation Time :0:00
Categories    : Desserts                        Eat-Lf Mailing List
                Fruit                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2                     Persimmons
  1         Tablespoon  Brown Sugar
  2               Cups  Vanilla Low-Fat Yogurt
  1                Cup  Fresh Raspberries
  1                Cup  Granola, Low-Fat

Cut each persimmon into 4 wedges; peel wedges, using fingers or a small paring knife. Cut each wedge into 4 wedges; set aside. Combine brown sugar and yogurt in a small bowl; stir until well-blended.
 Spoon 1/4 cup of the yogurt mixture into each of 4 (8-ounce) dessert glasses; top with 4 persimmon wedges. 2 tablespoons raspberries, and 2 tablespoons granola. Repeat the layers, ending with granola. Serve immediately.

From Sherilyn <sherilyn70@columbus.rr.com>



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



* Exported from MasterCook *

                          Pineapple Lemon Water

Recipe By     :Jump Up and Kiss Me, Jennifer Thompson (pg 276)
Serving Size  : 2     Preparation Time :0:00
Categories    : Beverages                       Eat-Lf Mailing List
                Fruit                           Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cups  fresh pineapple -- chopped
  2                     lemons -- juiced
  2               cups  water
  2          teaspoons  granulated sugar -- or more to taste *
                        fresh mint -- for garnish

* I'd use Stevia liquid extract.

Puree the fruit, juice, and water in a blender or food processor. Strain and pour into glasses with cracked ice. Stir in the sugar to taste, and garnish with fresh mint.

>From:  Ellen C  <ellen@elekta.com>


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



* Exported from MasterCook *

                        Plum Ginger Chicken Salad

Recipe By     :TNT Recipes
Serving Size  : 6     Preparation Time :0:00
Categories    : Chicken                         Eat-Lf Mailing List
                Fruit                           Salads


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4                 Oz  Long-Grain Rice -- Note 1
  2               cups  Skinless Boneless Chicken Breast Cubes -- Cooked
     1/2          cups  Sliced Green Onions
  4                     Plums -- Sliced
  2               Tbsp  Vegetable Oil
  2               Tbsp  Lemon Juice
  1               Tbsp  Soy Sauce
     1/2           Tsp  Ground Ginger

Note 1: 4-to 6-ounce package long grain and wild rice mix

Prepare rice mix as directed; cool to room temperature. Combine rice, chicken, green onions and sliced plums in large mixing bowl. To prepare dressing, combine oil, lemon juice, soy sauce and ginger; pour over rice mixture and toss lightly. Chill until served.
Makes 6 servings.

Calories.....226.....Fat.....7 g.....Fiber......2 g.

>From: "Dancer^" <sigatress@attcanada.net>

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




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



* Exported from MasterCook *

                        Pork And Pasta Tetrazzini

Recipe By     :Prevention's Freezer Cookbook - From the Freezer
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Meats
                Pasta

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  8             ounces  spaghetti
  8             ounces  frozen pork shoulder trimmed of fat -- cut in 1"
                        strips
     1/2           cup  sweet red peppers -- frozen chopped
  1                cup  pearl onions -- frozen
  1                cup  sliced mushrooms
  1                cup  whole kernel corn -- frozen
  1                cup  sliced green beans -- frozen
  2             cloves  garlic -- minced
     1/4           cup  all-purpose flour
     1/2      teaspoon  dried thyme
  1 1/2           cups  skim milk
     3/4           cup  shredded nonfat (or lowfat) sharp Cheddar
                        cheese
     1/4           cup  grated Parmesan cheese
  1           teaspoon  paprika

Cook the spaghetti in a large pot of boiling water according to the package directions. Drain well and transfer to a large bowl.

Preheat the oven to 350'F. Coat a 13" x 9" baking dish with no-stick spray.

Coat a 10" no-stick skillet with no-stick spray and place over medium-high heat until hot. Add the pork, peppers, and onions. Cook, stirring, for 5 minutes, or until the pork is no longer pink in the center. Check by inserting the tip of a sharp knife into 1 strip.

Add the mushrooms, corn, beans, and garlic. Cook, stirring, for 5 minutes, or until the vegetables soften. Add the flour and thyme. Cook, stirring, for 2 minutes.

Gradually add the milk, stirring constantly. Cook for 2 minutes, or until the sauce thickens. Pour into the bowl with the spaghetti.

Add the Cheddar and Parmesan. Toss well to coat the spaghetti with the sauce. Spoon into the prepared baking dish. Sprinkle with the paprika. Bake for 20 minutes, or until bubbly.


From SuzyWert@aol.com




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

NOTES : A creamy sauce and a bounty of vegetables make this casserole comforting and colorful. It's an ideal Sunday supper and a snap to make. For convenience, you may want to cut the pork shoulder into cubes and freeze in 8-ounce portions. This will thaw in just minutes in the microwave.


* Exported from MasterCook *

                           Potato Leek Soup #2

Recipe By     :Joanna White
Serving Size  : 10    Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Potatoes
                Soups & Stews                   Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  10             large  russet potatoes
  6              large  leeks
  2               cups  skim milk
  2        tablespoons  fresh dill weed
  1                cup  nonfat yogurt cheese
                        salt and pepper -- to taste
                        salted cold water -- to cover

Peel and dice potatoes and place in a large pot. Cut leeks in half lengthwise and wash all grit from between leaves. Cut into small 1/2-inch pieces, place in pot with potatoes and cover with salted water. Bring water to a boil. Reduce heat and cook for about 30 minutes or until potatoes are tender. Add milk, dill, salt, and pepper and cook for 10 minutes. Add yogurt cheese and cook over low heat until heated through. Taste and adjust seasonings; serve immediately. Serves 8-10. Per serving: 375 calories, 12g protein, 82g carbo, 1g fat, NA sodium, 2% calories from fat.
Source:
   "Recipes for Yogurt Cheese"
Copyright:
   "1996 Bristol Publishing Enterprises"

From PatHanneman <kitpath@earthlink.net>





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

NOTES : This creamy soup makes a great vegetarian meal. For fun, hollow out small round loaves of bread and use them as soup bowls. -JW


* Exported from MasterCook *

                           Potato Salad, Picnic

Recipe By     :
Serving Size  : 16    Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Potatoes
                Salads                          Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2         cups.  plain lowfat yogurt
     1/2         cups.  low-fat mayonnaise-type salad dressing
  1              Tbsp.  vinegar
  1               tsp.  salt
  1               tsp.  chopped fresh parsley
  2               tsp.  prepared mustard
  1                     garlic clove -- minced
     1/8          tsp.  fresh ground black pepper
  6              cups.  potatoes -- peeled, cooked and
                        diced
  1              cups.  celery -- coarsely chopped
     1/2         cups.  radishes -- sliced
     1/4         cups.  green onions -- including tops,
                        sliced

Combine yogurt, salad dressing, vinegar, salt, parsley, mustard, garlic, and pepper in large mixing bowl. Add vegetables; mix well. Refrigerate until serving time.
VARIATION: Cauliflower Salad -- omit radishes and potatoes and substitute 6 c. diced, cooked cauliflower (app. 1 large head). Serves 16. 87 calories per serving. 2 g fat. 17% CFF fat.

Recipe from Christy Harden Smith, AOL, Lowfat Chat

MC formatting by bobbi744@acd.net ICQ# 12099532




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



* Exported from MasterCook *

                           Potatoes Romanoff #2

Recipe By     :Elizabeth Powell with LF adaptations
Serving Size  : 6     Preparation Time :1:30
Categories    : Eat-Lf Mailing List             Potatoes
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4                     potatoes -- quartered
  3               tsps  butter
  1               cups  lowfat sour cream
  4              whole  green onions -- sliced
  1 1/4           cups  shredded lowfat cheddar cheese -- shredded
  1                tsp  salt
  1               dash  black pepper
                        paprika -- to taste

Boil potatoes until tender. Mash with butter, sour cream, onions, 3/4 cup cheese, salt and pepper. Turn mixture into buttered 1-1/2 quart casserole. Sprinkle with remaining cheese and paprika. Bake uncovered at 350 degrees for 40 minutes.

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




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

NOTES : 3 WW points


* Exported from MasterCook *

                 Pressure Cooker Tips On Electric Burners

Recipe By     :Kuhn Rikon Duromatic Pressure Cookers-Quick Cuisine Ckbk
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Information, Tips, Misc.
                Pressure Cooker

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

Electric burners are notoriously slow to respond to temperature control changes, so we have a few tips for making the cooking process smoother. Both of these methods work on ceramic & electric cooktops equally well.

METHOD 1 when the pressure cooker has reached the desired pressure, remove it from the heat and let the burner cool down for a few minutes. Unless the pot is removed from the heat it will continue to insulate the burner & inhibit its ability to cool on its own. The pot should have no problem maintaining pressure even while off the heat. When the heat has come down, place the cooker back on the low heat to complete the cooking process.

METHOD 2 If you have two burners available, turn the second burner on low at the time you begin cooking. Simply move the cooker over onto the second burner once desired pressure has been reached to complete the cooking process.

I thought this might help novice pressure cooker users like me with an electric stovetop.

From Nonic@webtv.net (Lorraine Carvalho)


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



* Exported from MasterCook *

                          Provencale Artichokes

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


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  12                    Provencal artichokes
                        hot oil
                        salt and pepper
  1               Pint  freshly shelled peas
  1               Head  julienned lettuce

Artichauts a la Provencale

Select some very small Provencal artichokes; trim them, and put them in a an earthenware saucepan containing some very hot oil. Season with salt and pepper; cover the saucepan, and leave to cook for about ten minutes.

Then add, for each twelve artichokes, one pint of very tender, freshly-shelled peas, and a coarse julienne of one lettuce.

Cover once more, and cook gently without moistening. The moisture of the peas and the lettuce suffices for the moistening, provided the saucepan be will covered and the fire be not too hot - both of which conditions are necessary to prevent evaporation on too large a scale

From HVL - sympatico <hvl@nb.sympatico.ca>


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



* Exported from MasterCook *

                              Prune The Fat

Recipe By     :California Prune Board site (http://www.prunes.org
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Information, Tips, Misc.


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

Discover how to cut the fat from brownies, cakes, cookies, muffins and more!

Now you can enjoy luscious, home-baked brownies, cakes and cookies guilt-free! Here's a collection of classic recipes for baked goods that are low in fat, yet are rich, moist and flavorful. The fat has been pruned out of each recipe by utilizing a unique, natural fat substitute: sweet California prunes.

Use prune puree, also known as dried plum puree, as a substitute for some of the butter or oil in baked goods. As a general guideline when baking from scratch or a packaged mix, use only half the butter or oil called for in the recipe. Replace the amount of butter eliminated with one-half measure of prune puree. If a recipe calls for 1 cup of butter, use 1/2 cup butter and replace the second 1/2 with 1/4 cup prune puree.

Versatile and easy-to-use, you'll have to try the prune puree in carrot cake and chocolate chip cookies to believe it! Try all of the recipes in this booklet, then experiment with your own favorites. So go ahead, with prune puree you can have your cake AND eat it, too!

California Prune Board site (http://www.prunes.org).

From "Pallotta,Nancy" <nancye@neo.rr.com>


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



* Exported from MasterCook *

                         Pumpkin Bran Muffins #2

Recipe By     :The Essential Vegetarian, by Diana Shaw, page 73
Serving Size  : 6     Preparation Time :0:00
Categories    : Breads: Quick & Muffins         Eat-Lf Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  pumpkin
                        -- or sweet potato puree
  1                cup  wheat bran
  3              large  egg whites
     3/4           cup  nonfat buttermilk
                        -- or plain nonfat yogurt
     1/3           cup  molasses
     1/3           cup  granulated sugar -- or brown sugar
  1 1/4           cups  whole wheat flour
  2          teaspoons  baking powder
     1/2      teaspoon  baking soda
  1           teaspoon  ground cinnamon
  1           teaspoon  ground ginger
  1                cup  raisins

Makes 6

Total time: 40 minutes.
Time to prepare: 10 minutes.
Cooking time: 30 minutes.
Do ahead: you can mix the batter the night before, then refrigerate.  Stir
lightly before pouring into the tin.
Refrigeration/freezing: refrigerate up to 1 week.  Freeze up to 6 months.

Pumpkin enriches these muffins in two ways, with its familiar sweet flavor and a bit of beta-carotene. You can replicate the taste and multiply the vitamins by using sweet potato instead.

Heat the oven to 500 F.

In a large mixing bowl, combine the pumpkin or sweet potato puree, wheat bran, egg whites, buttermilk or yogurt, molasses, and sugar. Stir with a whisk until smooth.

In a separate bowl, whisk together the flour, baking powder, baking soda, cinnamon, and ginger.

Stir the wet ingredients into the dry, mixing just enough to moisten, about 30 seconds. Fold in the raisins.

Fill the cups of a 6-cup nonstick muffin tin two-thirds full Place the tin in the oven. Lower the temperature to 400 F. Bake until the tops are golden brown and springy to the touch and a knife or toothpick inserted in the center of a muffin tests clean, about 30 minutes. Let the tin cool on a cooling rack for 10 minutes before removing the muffins. To store, let the muffins cool completely on the rack. Seal them inside a plastic bag, and refrigerate or freeze.

Per serving (1 muffin), calories 229, protein 64g, carbohydrate 56g, fat 0g, cholesterol 0.551 mg, sodium 292 mg . 5% calories from fat. Outstanding source of vitamin a. Very good source of calcium and iron. Good source of vitamins B2, B3.

Converted by MC_Buster.


From Kathleen <schuller@ix.netcom.com>




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

NOTES : Fatfree muffins! For "lovely peaks" Shaw recommends preheating the oven to 500 and then lowering the temperature when you put the muffins in the oven.

I would be tempted to use Egg Beaters instead of the eggs, except for Sarah Phillips recommendation in a previous post that eggs are better. I just don't buy eggs and find Egg Beaters, which I do keep in the house, to be very convenient.




* Exported from MasterCook *

                        Pumpkin Muffins, Sin-free

Recipe By     :
Serving Size  : 1     Preparation Time :0:00
Categories    : Breads: Quick & Muffins         Eat-Lf Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  canned pumpkin puree
     1/3           cup  orange marmalade
     2/3           cup  brown sugar -- packed
  2                     extra large egg whites -- or egg substitute
  1              pinch  salt
  1           teaspoon  baking soda
  1 1/2      teaspoons  pumpkin pie spice
  1         tablespoon  vanilla extract
     1/2           cup  lowfat buttermilk
  1                cup  quick cooking oatmeal
  1 1/3           cups  cake flour
                        Extra brown sugar and all-bran cereal for
                        (optional)
                        -- a topping

1. Preheat the oven to 350 degrees and oil a muffin tin.

2. Combine the first 9 ingredients in a food processor fitted with the metal blade.

3. Add the oatmeal and flour and process in until just combined.

4. Fill the muffin tin cups with the batter and top with the brown sugar and bran cereal (optional). Bake for 30 minutes or until a tester inserted into a muffin comes out almost clean.

Yield: About 24 muffins

* fast: Can prepare up to 3 days in advance and refrigerate, or freeze for up to 3 months.

* fabulous: With banana instead of pumpkin.

>From: KSBAUM@aol.com




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

NOTES : These are so delicious, it is hard to believe that they are low-fat.



* Exported from MasterCook *

                              Pumpkin Yogurt

Recipe By     :
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Spreads & Sandwiches
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  nonfat vanilla yogurt
                        -- (I use Dannon Light)
     1/2           cup  canned pumpkin puree
                        cinnamon -- to taste
                        nutmeg -- to taste
                        pumpkin pie spice -- to taste

Mix and serve.  2 points.  Loaded with vitamin A and fiber!

From jl.gleason@mapp.org



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



* Exported from MasterCook *

                           Quick Chickpea Curry

Recipe By     :Lorna Sass, Complete Vegetarian Kitchen
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Indian
                Legumes                         Pressure Cooker
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2           Cups  dried chickpeas -- picked over and
                        rinsed
  1         Tablespoon  oil
  1         Tablespoon  cumin seed
  1         Tablespoon  black mustard seeds -- (optional)
     1/2      Teaspoon  fenugreek or fennel seeds
  1           Teaspoon  ground coriander
     3/4      Teaspoon  ground turmeric
     3/4      Teaspoon  ground cinnamon
  1                     bay leaf
     1/8      Teaspoon  ground red pepper or crushed -- (1/8 to 1/4)
                        red pepper
  1              Large  onion -- coarsely chopped
  1         Tablespoon  fresh ginger root -- grated
                        -- or 3/4 tsp ground ginger
  2               Cups  water -- (2 to 3)
                        -- or vegetable broth
                        -- unsalted or lightly salted
  3               Cups  loosely packed chopped fresh spinach -- Swiss
                        chard -- beet greens,
                        watercress, or arugula, or one
  1            Package  frozen chopped spinach -- (10 ounce) thawed
                        and excess moisture squeezed out
  2              Large  plum tomatoes -- coarsely chopped
                        -- or 1 large beefsteak tomato
                        Sea salt or tamari soy sauce

1. To "speed-soak" chickpeas: In 6-quart pressure cooker,
 combine 4 cups water and the beans. (If using a jiggle-top cooker, add 1 1/2 tablespoons oil.) Lock lid into place and heat to high pressure over high heat. Reduce heat just enough to maintain high pressure and cook 3 minutes. Let pressure drop naturally for 10 to 15 minutes (see " Releasing Pressure"). Or "slow-soak" chickpeas: Eight to 12 hours before cooking, in large bowl, combine chickpeas and enough water to cover by 1 inch. Cover bowl and set chickpeas aside to soak.

2. Drain soaked chickpeas, rinse, and set aside. In 4- or 6-quart pressure cooker, heat oil over medium heat. Add cumin, mustard, and fenugreek seeds and toast, stirring constantly, until they begin to pop and emit a fragrant aroma, about 20 to 30 seconds. (Spices can burn easily, so pay close attention, if they begin to darken as soon as they are added, turn off heat, and toast in residual heat, stirring constantly.)

3. Stir in coriander, turmeric, cinnamon, bay leaf, and red pepper. Add onion and ginger. Cook, stirring, until onion begins to soften, about 1 to 2 minutes. Stir in chickpeas and just enough of the water to cover.

4. Lock lid into place, heat to high pressure over high heat. Reduce heat to just enough to maintain high pressure and cook 10 minutes. Let pressure drop naturally for 10 minutes (see " Releasing Pressure"). Remove lid, opening it away from you, to allow any remaining steam to escape.

5. If chickpeas are not tender, lock lid back into place and return to high pressure a few more minutes. Reduce pressure using quick-release method.

6. To thicken curry, with slotted spoon, remove about 1 cup of chickpeas to bowl and mash well with fork or puree in food processor. Stir back into cooker. Remove bay leaf.

7. Stir spinach, tomatoes, and salt to taste into curry. Simmer until spinach is cooked, about 2 to 3 minutes.

http://dynamic.homearts.com/cgi-bin/food

From Ellen C. <ellen@elekta.com>


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

NOTES : The chickpeas in this thick sauce are quick to absorb the flavors of the homemade curry blend. Serve them over brown basmati rice and add a salad or a steamed vegetable for a complete meal.



* Exported from MasterCook *

                          Raspberry Angel Torte

Recipe By     :Cooking Light
Serving Size  : 8     Preparation Time :0:00
Categories    : Cakes & Frostings               Eat-Lf Mailing List
                Fruit                           Holidays & Gifts
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               Cups  Raspberries
  2        Tablespoons  Sugar
  2        Tablespoons  Raspberry Jam -- Melted
  10 1/2        Ounces  Angel Food Cake
  6        Tablespoons  Amaretto -- Divided
     3/4           Cup  Vanilla Low-Fat Yogurt
     1/2           Cup  Blueberries
  8          Teaspoons  Sliced Almonds -- Toasted

Place first 3 ingredients in a food processor, and pulse 3 times or until
coarsely chopped. Set aside.

Line an 8 inch loaf pan with plastic wrap, allowing plastic wrap to extend over edge of pan. Cut cake horizontally into 6 slices (slices will be very thin). Place 1 cake slice in bottom of pan. Brush cake slice with 1 tablespoon amaretto. Spread 3 tablespoons raspberry mixture over cake slice; top with another cake slice. Repeat layers, ending with cake slice (do not put amaretto or raspberry mixture on top cake layer). Cover and chill 2 hours.

Place a serving plate upside down on top of pan; invert cake onto plate.
Remove plastic wrap. Combine yogurt and remaining 1 tablespoon amaretto in a small bowl; stir well. Cut torte crosswise into 8 slices. Dollop 1 1/2 tablespoons yogurt mixture onto each slice. Sprinkle each with 1 tablespoons blueberries and 1 teaspoon almonds.

From Sherilyn <sherilyn70@columbus.rr.com>




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

NOTES : The raspberry angle torte looks perfect for the 4th. When cut right it looks like a flag, just put the dollop of yogurt and blueberries in the upper left corner.  Wish we could send pictures along with the recipes sometimes.  Happy 4th of July!


* Exported from MasterCook *

                        Raspberry Champagne Sorbet

Recipe By     :Cooking Light
Serving Size  : 4     Preparation Time :0:00
Categories    : Desserts                        Eat-Lf Mailing List
                Fruit                           Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                Cup  Water -- Divided
     3/4           Cup  Sugar
  2               Cups  Fresh Raspberries
  2               Cups  Champagne -- Divided

Combine 3/4 cup water and sugar in a small saucepan; bring to a boil, stirring until sugar melts. Remove from heat and cool completely. Combine raspberries and 1/4 cup water in a food processor; process until smooth. Strain and discard seeds.
Combine sugar-water mixture, raspberry puree, and champagne. Pour mixture
into the freezer can of an ice-cream freezer, and freeze according to the
manufacturer's directions. Spoon into a freezer-safe container; cover and
freeze (ripen) 1 hour.

From Sherilyn <sherilyn70@columbus.rr.com>





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



* Exported from MasterCook *

                          Raspberry Topped Cake

Recipe By     :Ellen Pickett <ellen@qnetix.ca>
Serving Size  : 8     Preparation Time :1:15
Categories    : Cakes & Frostings               Eat-Lf Mailing List
                Fruit                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2           cups  whole wheat flour -- see note 1
     3/4           cup  granulated sugar
  2        tablespoons  granulated sugar
  1 1/2      teaspoons  baking powder
     1/2      teaspoon  baking soda
     1/4      teaspoon  salt
  2              large  eggs
     1/2           cup  plain lowfat yogurt -- see note 2
     1/4           cup  butter -- melted
     1/2      teaspoon  vanilla extract
  1            package  raspberries, frozen

1. Preheat oven to 350F
2. Thaw frozen raspberries (sorry, I can't remember the net weight of the package, but the manufacturer was Green Giant, and they were sugar-free). The last few times I used fresh raspberries and just used enough to cover the top of the cake - about 1 cup (1/2 pint).
3. In mixing bowl, blend flour, 3/4 cup sugar, baking powder, baking soda and salt.
4. In another bowl, beat eggs, yogurt, melted butter, and vanilla extract until smooth.
5. Stir into dry ingredients to make smooth, thick batter.
6. Combine thawed raspberries with 2 tablespoons granulated sugar.
7. Spoon batter into greased 9-inch springform pan or other round cake pan. Spread raspberry mixture on top.
8. Bake in preheated 350F oven 45 to 50 minutes or until done.

Adapted and Formatted in MasterCook 4 by Ellen Pickett <ellen@qnetix.ca>



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

NOTES : [This is an adaptation of a recipe for peach almond cake, changed so it could be served to a friend with allergies to tree nuts and fruits. It tasted better than the peach almond version].

1.The original recipe listed all-purpose flour, but I use whole wheat flour.

2. The recipe calls for plain yogurt. I always use Biobest 1% fat active-culture yogurt (made by Astro), so I have entered the ingredient as plain lowfat yogurt to determine the nutritional content.
I may have posted this recipe to elf some time ago, but I'm not sure, so I'm posting it for the theme week. It's my adaptation of a published recipe. I've changed so many of the ingredients that I suppose that I am the recipe creator now. I started with a recipe for peach-almond cake by Johanna Burkhard, from The Comfort Food Cookbook, Robert Rose, that was printed in the Toronto Star newspaper a few years ago. The changes were necessary, since one of the guests was allergic to peaches and tree nuts (as opposed to peanuts).

* Exported from MasterCook *

                      Red Bean And Mushroom Burgers

Recipe By     :Barbecue
Serving Size  : 4     Preparation Time :0:00
Categories    : Burgers & Loaves                Eat-Lf Mailing List
                Legumes                         Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1         Tablespoon  olive oil
  1              Small  onion -- finely chopped
  1                     garlic clove -- crushed
  1           Teaspoon  ground cumin
  1           Teaspoon  ground coriander
     1/2      Teaspoon  ground turmeric
  1                Cup  mushrooms -- finely chopped
  14            Ounces  canned red kidney beans
  2        Tablespoons  chopped fresh cilantro
                        whole-wheat flour (optional)
                        olive oil -- for brushing
                        salt and ground black pepper
                        Accompaniments:
  4                     pita bread -- warmed
                        lettuce leaves
  12                    cherry tomatoes

1) Heat the oil in a wide, shallow pan. Fry the onion and garlic over medium heat for about 5 minutes, until softened. Add the spices and cook for 1 more minute, stirring constantly.

2) Add the mushrooms. Raise the heat and cook for about 7 minutes, stirring frequently, until they are tender and dry. Remove the pan from the heat.

3) Drain the beans, transfer them to a bowl and mash with a fork. Add to the mushroom mixture, with the fresh cilantro, mixing thoroughly. Season with plenty of salt and pepper.

4) With floured hands, form the mixture into four flat burgers. If the mixture is too sticky to handle, mix in a little whole-wheat flour. Brush the burgers lightly with oil and cook on a hot barbecue for 8-10 minutes, turning once, until golden brown. Season to taste. These burgers are not as firm as meat burgers, so handle them gently on the barbecue. Serve with warmed pita bread, lettuce and cherry tomatoes. A spoonful of plain yogurt makes a welcome addition. Serves 4. Makes 4 patties.

TIP: If pattie mixture is too soft, refrigerate or freeze 15 to 60 minutes or until firm.



Cuisine:
   "Vegetarian"
Source:
   "Perfect Barbecue Book: Creative Recipes for Outdoor Cooking"
Copyright:
   "Edited collection from Hermes House. 1998"
Yield:
   "4 patties"

From PatHanneman <kitpath@earthlink.net>





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



* Exported from MasterCook *

                                Rice Salad

Recipe By     :The Compassionate Cook
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Rice
                Salads                          Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cups  Cooked rice
  2               cups  Corn -- - canned or frozen
  2               cups  Green bell peppers -- diced
  1 1/2           cups  Kidney Beans, Cooked
  1                 Sm  Onion -- chopped
  6               Tbsp  Distilled white vinegar
  2               Tbsp  Vegetable oil
  2                Tsp  Soy Sauce, Low Sodium -- Or
                        Tamari Soy Sauce
  2                Tsp  Prepared mustard
  1                Tsp  Prepared horseradish

Mix the rice, corn, peppers, kidney beans, and onion in a bowl. Combine the vinegar, oil, tamari, mustard, and horseradish in a small bowl and pour over the other ingredients.  Toss well.

* Source: The Compassionate Cook - by Ingrid Newkirk and PETA * Typed for
you by Karen Mintzias

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




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



* Exported from MasterCook *

                            Rice Summer Salad

Recipe By     :McDougall Plan
Serving Size  : 8     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Rice
                Salads                          Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4               cups  Brown rice, long-grain -- cook
     1/2          cups  Cider vinegar -- or wine vinegar
     1/4           Tsp  Dry mustard
  1                Tsp  Tarragon
  6                     Green onions -- chopped fine
  2                     Celery -- chopped
  1                 Lg  Green bell pepper -- chopped
  1                 Lg  Tomato
  1               cups  Green peas, frozen -- cooked
  5               Tbsp  Pimiento -- diced
     1/4          cups  Fresh parsley
  1                     Cucumber -- optional

Mix vinegar, mustard, and tarragon. Pour over the cooked rice. Mix well. If rice is warm, let cool to room temperature before adding remaining ingredients. When rice is cool, add remaining ingredients. Toss gently. Cover and refrigerate at least 2 hours before serving.

HELPFUL HINTS: For a variation, substitute basil or dill weed for the tarragon. Short-grain brown rice also may be used. Serve as a cool main dish for a hot summer's evening, either plain or piled on lettuce leaves and garnished with tomatoes and watercress.
>From the collection of Sue Smith, S.Smith34, Uploaded June 16, 1994

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




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



* Exported from MasterCook *

             Risotto With Sun-dried Tomatoes, Pressure Cooker

Recipe By     :Lorna Sass,  Cooking Under Pressure
Serving Size  : 3     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Pressure Cooker
                Rice                            Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1               tbsp  sweet butter -- or oil
  1               tbsp  oil from sun-dried tomatoes
     1/2           cup  onion -- finely chopped
  1 1/2           cups  Arborio rice
  3 1/2           cups  vegetable stock -- (3 1/2 to 4)
                        -- or bouillon
     1/3           cup  sun-dried tomatoes -- drained, chopped
  5             ounces  smoked mozzarella -- (1 cup) grated
                        salt to taste

Heat the butter and oil in the cooker. Saute the onion until soft but not brown, about 2 minutes. Stir in the rice, making sure to coat in thoroughly with the fat. Stir in 3 1/2 cups stock.

Lock the lid in place and over high heat bring to high pressure. Adjust the heat to maintain high pressure and cook for 6 minutes. Reduce pressure with quick release method.

Remove the lid carefully and taste the rice. If it isn't sufficiently cooked add a bit more stock as you stir. Cook over medium heat until the additional liquid has been absorbed and the rice is the desired consistency, another minute or two.

When the rice is ready stir in the tomatoes and mozzarella and add salt if desired. Serve immediately.




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

NOTES : yummy good



    Sheri McRae                        sherae@zeta.org.au
Do you think we want to go this route now? Let it hang out, so to speak?
   -   President Richard Nixon


* Exported from MasterCook *

                   Roasted Parsnips, Onions And Garlic

Recipe By     :adapted from Healthy Quick Cook by Martha Stewart (1997)
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Vegan
                Vegetables                      Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              pound  parsnips -- peeled & julienned
                        or more, if desired
     1/2         pound  sliced onion -- peeled
  4              whole  garlic bulbs -- or to taste
  1         tablespoon  dried rosemary -- or to taste
  2        tablespoons  extra-virgin olive oil
                        salt -- to taste
                        freshly ground black pepper -- to taste

1. Heat the oven to 425F.
2. Trim top ends of garlic bulbs but do not separate cloves.

3. In a roasting pan, combine the parsnips, onions, and garlic bulbs. Crush dried rosemary in your hands and sprinkle over vegetables. Season with salt and pepper. Add the olive oil and toss until the vegetables are thoroughly coated.

4. Roast for 45 to 55 minutes, shaking the pan every 15 minutes, until the all the parsnip sticks are tender.

Before serving, cut garlic bulbs in half.
Serves 4 or more, depending on variations in vegetable quantities.

>From: "Ellen Pickett" <ellen@qnetix.ca>





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

NOTES : adapted by Ellen Pickett <ellen@qnetix.ca> from a recipe entitled
"Roasted Parsnips and Onions" posted to Eat-lf <eat-lf@lists.eat-lowfat.com> by
Pat Hanneman November 19, 1997

I started searching for a recipe for roasted parsnips in March, after tasting some at a friend's house. I found one in my not-yet-tried recipes from last fall but didn't have exactly the right ingredients on hand, so I adapted it to suit my own pantry. Figuring that I might as well roast some garlic for a different recipe as long as I was heating the oven for nearly an hour, I threw a few into the roasting pan as well. My husband served the garlic bulbs along with the parsnips and onions, doing away with my plan to cook something else with the garlic but perhaps improving on the taste of the vegetable mixture. At any rate, the garlic is now a required part of the recipe :)


* Exported from MasterCook *

                        Roasted Pepper Yogurt Soup

Recipe By     :Home Arts
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Soups & Stews
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2             pounds  red bell peppers
  1              pound  yellow bell peppers
  1         tablespoon  olive oil
  2 1/4           cups  plain low-fat yogurt -- divided use
  1                cup  water
  2        tablespoons  balsamic vinegar
     1/2      teaspoon  salt

1. Heat oven to 375 degrees F. Brush peppers with olive oil; place on rimmed baking sheet and roast, turning several times, 25 to 30 minutes or until skins wrinkle and blacken in spots. With tongs, place peppers into brown-paper bag; close bag and set aside 20 minutes. Then peel, halve, and seed roasted peppers.

2. In blender or food processor fitted with chopping blade, puree peppers until smooth. Add 2 cups yogurt, the water, vinegar, and salt; process until well combined.

3. In small bowl, stir remaining 1/4 cup yogurt until smooth. Divide soup among 6 serving bowls. Garnish center of each bowl of soup with 2 teaspoons yogurt.
Nutrition information per serving 5g fat: 4g fiber

Description:
   "Silky smooth spring soup"
Source:
   "Country Living, "Cooking with Yogurt""
Copyright:
   "Hearst 1998"
Yield:
   "6 cups"

From PatHanneman <kitpath@earthlink.net>





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

NOTES : Roasting enhances the sweetness of the red and yellow peppers that combine with the yogurt in this silky smooth spring soup.


* Exported from MasterCook *

                  Rosemary Chicken With Two Corn Polenta

Recipe By     :Cooking Light
Serving Size  : 4     Preparation Time :0:00
Categories    : Chicken                         Eat-Lf Mailing List
                Grains & Cereals

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2           Cup  Yellow Cornmeal
     1/2      Teaspoon  Salt -- Divided
  2               Cups  Water
     1/2           Cup  Fresh Corn Kernels
  4                     Skinned And Boned Chicken Breast Halves
  1         Tablespoon  Chopped Fresh Rosemary
     1/8      Teaspoon  Pepper
  4          Teaspoons  Extra-Virgin Olive Oil -- Divided
                        Rosemary Sprigs

Place cornmeal and 1/4 teaspoon saucepan. Gradually add water, stirring constantly with whisk. Bring to a boil. Reduce heat to medium; cook 10 minutes, stirring frequently. Stir in corn kernels. Set aside; keep warm.
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap;
flatten to 1/4 inch thickness using a meat mallet or rolling pin. Sprinkle
with 1/4 teaspoon salt, chopped rosemary, and pepper. Heat 2 teaspoons oil in a large nonstick skillet over medium high heat.
 Add chicken, and saute 3 minutes on each side or until done. Arrange a chicken breast half and 1/2 cup polenta on each of 4 plates; drizzle 1/2 teaspoon oil over each serving of polenta. Garnish with rosemary sprigs, if desired.

From Sherilyn <sherilyn70@columbus.rr.com>




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



* Exported from MasterCook *

                        Rosemary Parmesan Muffins

Recipe By     :Light Muffins, Bea Ojakangas
Serving Size  : 12    Preparation Time :0:00
Categories    : Breads: Quick & Muffins         Eat-Lf Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2 1/2           cups  sifted cake flour
  1              Tbsp.  Sugar
  2               tsp.  Baking Powder
     3/4          tsp.  baking soda
     1/2          tsp.  salt
  2               tsp.  fresh or dried rosemary leaves
  3              Tbsp.  extra virgin olive oil
  1 1/2           cups  nonfat plain yogurt -- stirred
     1/2           cup  freshly grated Parmesan cheese

Preheat oven to 400 degrees. Pam a 12 cup muffin tin. Sift the flour, sugar, baking powder, baking soda and salt into a large mixing bowl,
stir in the rosemary, add the olive oil and stir until blended. Gently stir in yogurt and 1/4 cup of the cheese, mixing just until moistened, about 20 strokes. Spoon the batter into 12 muffin cups, evenly, and sprinkle with remaining cheese. Bake for 12 to 15 minutes or until wooden toothpick comes out clean. Remove from tin and serve immediately. Makes 12 muffins, 154 calories (28% from fat), 4.7 g. fat, 1 g. fibre.


From "Jo in Minnesota" <josiem@tekstar.com>



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

NOTES : These are two favorite recipes from  Light Muffins-Over 60 Recipes for Sweet and Savory Low Fat Muffins & Spreads, Bea Ojakangas.

I hope you enjoy these muffins, Bea Ojakangas is one of Minnesota's FAVORITE cooks and this book is available at Amazon. Full of reduced fat muffins and spreads!

* Exported from MasterCook *

                Rotini Vegetable Salad With Pesto Dressing

Recipe By     :Cooking Light
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Pasta
                Salad Dressings                 Salads
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              Large  Garlic Cloves -- Peeled
  1                Cup  Basil Leaves -- Packed
  2        Tablespoons  Grated Fresh Parmesan Cheese
     1/4      Teaspoon  Salt
     1/4      Teaspoon  Pepper
  2        Tablespoons  Water
  2        Tablespoons  Olive Oil
  3               Cups  Cooked Pasta -- Rotini
  1 1/2           Cups  Zucchini -- Diced
  1 1/2           Cups  Halved Cherry Tomatoes
  15            Ounces  Cannellini Beans -- Rinsed And Drained

Drop garlic through food chute with food processor on; process until minced. Add basil, cheese, salt, and pepper; process until finely minced.
With food processor on, slowly pour water and oil through food chute; process until well-blended.
Combine rotini, zucchini, tomatoes, and beans in a large bowl; toss well.
Add pesto mixture, tossing gently to coat.
From Sherilyn <sherilyn70@columbus.rr.com>



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



* Exported from MasterCook *

                        Rustic Tomato Bread Salad

Recipe By     :Walking Magazine's, July
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Salads
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4               cups  diced fresh tomatoes
     3/4           cup  red onion -- slivered
     1/2           cup  water
     1/3           cup  olive oil
     1/3           cup  white wine vinegar
  1                tsp  pepper -- salt and sugar
     1/3           cup  fresh basil -- shredded
                        ---
  6               cups  day old crusty bread torn into 1" cubes
  1         tablespoon  water -- to 2 tbsp

Combine the first ingredients and let stand ten minutes.

Add: 6 cups day-old dense, crusty bread torn into one inch cubes; toss well to coat. Sprinkle with 1-2 tbs water if bread seems dry. Can be made several hours ahead and stored at room temperature.

From Marta Martin <gargoyle@ezwv.com>


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

NOTES : An analysis from Harvard Medical School shows that there is a possible connection between high tomato consumption and lower rates of stomach, lung and prostate cancer. Lycopene, an antioxidant found in tomatoes, may help the body prevent certain types of cancer

* Exported from MasterCook *

                             Salad Variations

Recipe By     :Whole Foods Market Newsletter
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Information, Tips, Misc.
                Salads

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        Dressings:
                        any light lowfat vinaigrette or dressing
                        lemon juice
                        olive oil
                        -----
                        Salad combinations:
                        Carrots - Apples - Pecans
                        Corn - Tomato - Black Olives
                        Scallops -Toasted Walnuts -Enoki Mushrooms
                        Couscous - Chickpeas - Red Pepper
                        Cold Chicken - Basil - Sun-dried Tomatoes
                        Orzo - Cannellini Beans - Fresh Dill

>From Ellen C.  <ellen@elekta.com>


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

NOTES : I like salad ideas rather than true recipes, because I'm more likely to remember them when throwing a hurried meal together.

You can start with a bed of greens, or not, as you prefer.

"Drizzle a light salad dressing or vinaigrette, a little lemon juice or olive oil, and sit back and enjoy the subtle flavors and textures of summer's finest. Here are some of our favorite ideas:"

* Exported from MasterCook *

                       Savory Tofu Spaghetti Balls

Recipe By     :White Wave Soyfood Company
Serving Size  : 4     Preparation Time :0:15
Categories    : Eat-Lf Mailing List             Tofu
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              pound  firm lowfat tofu -- drained and mashed
     1/2           cup  wheat germ
     1/4           cup  chopped parsley
  2        tablespoons  soy sauce
  2        tablespoons  nutritional yeast -- (optional)
  1         tablespoon  onion powder
     1/2      teaspoon  garlic powder
     1/4      teaspoon  black pepper
     1/4      teaspoon  dried oregano
                        olive oil spray

Preheat the oven to 350F.

Mix all the ingredients together. Prepare an 8x8-inch pan with the olive oil spray. Form the mixture into sixteen 1.5-inch balls, and arrange in the pan. Bake about 30 minutes, or until browned and set, turning carefully every 10 minutes or so.
(2 grams fiber)

Source:
   "Soyfood Recipes for the American Table"
S(From Desktop of):
   "Pat Hanneman 6/99"
Copyright:
   "1998 White Wave Inc"
Yield:
   "16 each"
Start to Finish Time:
   "0:45"

From PatHanneman <kitpath@earthlink.net>





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

Serving Ideas : Add to a sauce or make a "meatball" sandwich.

NOTES : Original recipe recommends using up to 2 tablespoons of oil to coat the pan. The oil helps to brown as well as prevent sticking. If we used the 2 tablespoons of oil, as they suggest, 47% of the cals come from oil/fat. With spray it's around 21%.


* Exported from MasterCook *

                           Shelf Life Of Spices

Recipe By     :www.creativeseasoning.com/HrbSpcSections/ShelfLife.htm
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Information, Tips, Misc.


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        Ground Spices -- 1-3 years
                        Spices -- 4 years
                        Green Leafy Herbs -- 1-3
                        years
                        Seeds -- 3-4 years
                        Herb or Spice Extracts -- 4 years
                        Seasoning Blends -- 1-2 years


From PatHanneman <kitpath@earthlink.net>



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

NOTES : How Old is Too Old?
Even with the best preservation methods, herbs and spices eventually lose their flavor. When should you throw them out? Let's begin with some time limits. According to the McCormick Spice Company (no relation to the author), the following are general shelf life guidelines when the herb or spice is under ideal conditions:

* Exported from MasterCook *

                             Shrimp Scampi #2

Recipe By     :Cooking Light
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Fish & Seafood


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2             Pounds  Large Shrimp -- Unpeeled
  3        Tablespoons  Stick Margarine
  1                Cup  Chopped Red Bell Pepper
  8                     Garlic Cloves -- Crushed
     1/2           Cup  Dry White Wine
     1/4           Cup  Minced Fresh Parsley
     1/4           Cup  fresh lemon juice
     1/2      Teaspoon  Salt
     1/4      Teaspoon  Pepper
                        Paprika
  6               Cups  Cooked Angel Hair Pasta

Peel shrimp, leaving tails intact. Starting at tail end, butterfly underside of each shrimp, cutting to, but not through, back of shrimp.
 Arrange 8 shrimp, cut sides up, in each of 6 gratin dishes; set aside. Preheat broiler. Melt margarine in a small skillet over medium heat. Add
bell pepper and garlic; saute 2 minutes. Remove from heat; stir in wine,
parsley, lemon juice, salt, and pepper. Spoon wine mixture evenly over each serving; sprinkle paprika over shrimp, and broil 6 minutes or until shrimp are done. Serve with angel hair pasta.

From Sherilyn <sherilyn70@columbus.rr.com>



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



* Exported from MasterCook *

                    Shrimp Spring Rolls #2 (Goi Cuon)

Recipe By     :Seattle Post, 6/9/99
Serving Size  : 4     Preparation Time :0:00
Categories    : Appetizers                      Eat-Lf Mailing List
                Fish & Seafood                  Oriental


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  vermicelli rice noodles
  8                med  shrimp -- to 12
  4                     rice paper sheets -- 8-12 inches
  4                     lettuce leaves
  20                    mint leaves -- or more
  1              bunch  cilantro

Soak noodles in hot water for 15 to 20 mins, or until soft.

Boil the shrimp until just pink. Peel and halve lengthwise.

Moisten the rice paper by soaking it in hot water for 20 seconds. Let dry slightly before working with it.

Place 2 or 3 shrimp in middle of rice paper. Form a neat 3 inch row. Add 1/4 of the noodles, lettuce, mint, and cilantro. Do not overfill. Roll up the paper, keeping the contents tight inside.

Make 4 rolls. Serve with Spicy Dipping Sauce (see recipe).

From Ellen C. <ellen@elekta.com>



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



* Exported from MasterCook *

                   Simple Tips For Cooking With Yoghurt

Recipe By     :www.meadowgold.com/yogtips.htm
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Information, Tips, Misc.


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

Fold or stir yoghurt gently into other ingredients. Avoid vigorous stirring that can break down yoghurt's delicate structure.

Before cooking, stir 2 tablespoons all-purpose flour or 1 tablespoon cornstarch into each cup of yoghurt. When protected this way, you can bring yoghurt to a boil and cook I to 2 minutes to thicken without risk of curdling and separating.

Avoid high temperatures and long cooking times, which also cause curdling and separation. Flavor, however, is not affected.

A half and half mixture of yoghurt and ricotta cheese blended well in a food processor makes a good base for dips.

Use lemon or vanilla yoghurt as the dressing for Waldorf salad or coleslaw instead of mayonnaise.

Substitute plain yoghurt for at least half of the sour cream in sauces. Follow the hints above for heating.)

Use plain yoghurt instead of milk when mashing potatoes.

Prepare macaroni & cheese mix with yoghurt instead of milk.

Top tacos, fajitas, chili and other Tex-Mex favorites with plain yoghurt rather than sour cream.

Make instant pudding with vanilla yoghurt in place of milk.

In uncooked frosting, substitute yoghurt for milk, sour cream, butter of margarine.

For tangy guacamole, stir in 2 tablespoons plain yoghurt for each avocado.

Layer angel or sponge cake with sliced strawberries or peaches and vanilla yoghurt for an easy shortcake.

For a light dressing for vegetable salads, combine 1 package ranch-style salad dressing mix and 1/2 cup reduced calorie mayonnaise. Stir in 1 cup plain yoghurt.

Use half plain yoghurt and half mayonnaise for potato, tuna or pasta salad recipes.

Place plain or flavored yoghurt in a mesh strainer or cheesecloth and drain overnight. The next day you will have yoghurt cheese than can be used in place of cream cheese.

ref: Mountain High Yoghurt - http://www.meadowgold.com/yogtips.htm

From PatHanneman <kitpath@earthlink.net>


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



* Exported from MasterCook *

                          Skillet Beef Burgundy

Recipe By     :Cooking Light, March 1995, page 108
Serving Size  : 5     Preparation Time :0:05
Categories    : Eat-Lf Mailing List             Meats


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2         pounds  lean boneless sirloin steak
                        Vegetable cooking spray
  2               cups  sliced carrot -- (1/2-inch)
  2               cups  mushrooms -- quartered
     3/4           cup  onion -- coarsely chopped
  1              pound  small red potatoes
                        peeled and quartered
  1           teaspoon  dried thyme
     1/4      teaspoon  pepper
  10 1/2        ounces  beef consomme -- (1 can) undiluted
  3        tablespoons  all-purpose flour
     3/4           cup  Burgundy
                        -- or other dry red wine

Trim fat from steak. Cut the steak into 1-inch cubes.

Coat a large nonstick skillet with cooking spray, and place over medium-high heat until hot. Add steak; cook 4 minutes or until steak loses its pink colour. Remove steak from skillet; drain and set aside.

Recoat skillet with cooking spray; place over medium-high heat until hot. Add carrot and next 3 ingredients; saute 5 minutes. Return steak to skillet. Add thyme, pepper, and consomme, stir well. Cover, reduce heat, and simmer 30 minutes or until meat and vegetables are tender, stirring occasionally.

Place flour in a bowl. Gradually add wine, blending with a wire whisk; add to steak mixture. Cook 5 minutes or until thickened and bubbly, stirring constantly. Yield: 5 servings (serving size: 1-1/2 cups).
WW Points per serving = 7
(WW points added by hdeacey@sympatico.ca)

>From: "Helen Deacey" <hdeacey@sympatico.ca>





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

NOTES : Here is a recipe that Dennis & I had for supper tonight. I found this recipe in the Cooking Light program that came with the MC4.0 Deluxe Suite. We both gave this recipe a "Thumbs up". I have added the WW Points to the recipe. We served this with a Toss Green Salad (0 Points), Skillet Beef Burgundy, 1 WW Roll (2 points), we had a cup of Green Tea. It was a excellent filling meal.



* Exported from MasterCook *

                    Southwest Easy Baked Potato Topper

Recipe By     :General Mills
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Sauces & Gravies
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  plain nonfat yogurt
     1/4           cup  medium salsa
  1         tablespoon  chopped red or yellow bell pepper
  1             medium  green onion -- chopped
                        -- (1 tablespoon)
  4                     baked potatoes

Stir together all ingredients. Serve over hot baked potatoes.

Yield:
   "1 1/4 cups"

From PatHanneman <kitpath@earthlink.net>




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

NOTES : Colombo(r) Classic


* Exported from MasterCook *

                           Southwest Succotash

Recipe By     :Great Vegetarian Cooking Under Pressure, Lorna J. Sass
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Legumes
                Pressure Cooker                 Vegan
                Vegetables                      Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1         Tablespoon  safflower oil -- or canola oil
     3/4      Teaspoon  cumin seed
  2             Cloves  garlic -- finely chopped
  1                Cup  onions -- coarsely chopped
  1             Medium  sweet red pepper -- chopped
  1                     jalapeno pepper -- seeded and diced
                        -- or 1 dried (1 to 2) chipotle pepper
                        -- or generous pinch of crushed red pepper
  1                Cup  water
  2        Tablespoons  tomato paste
  1                     butternut squash -- about 1 1/2-pounds
                        -- peeled and seeded
                        -- and cut into 1-inch
  2               Cups  fresh or frozen whole-kernel corn
     3/4      Teaspoon  salt -- or to taste
  2               Cups  frozen baby lima beans -- thawed
     1/4           Cup  minced fresh cilantro -- (1/4 to 1/3)
                        -- or parsley leaves

1. In 6-quart pressure cooker, heat oil over medium-high   heat. Add cumin seeds and heat just until they begin to pop, about 5 to 10 seconds. Add garlic and cook, stirring frequently, until it turns light brown. Add onions, sweet pepper, and jalapeno peppers, continue cooking 1 minute. Add water, tomato paste, squash, corn, and salt.

2. Lock lid into place, heat to high pressure over high heat. Reduce heat to just enough to maintain high pressure and cook 2 minutes. Release pressure using quick-release method (see " Releasing Pressure"). Remove lid, opening it away from you, to allow any remaining steam to escape. If squash is not almost tender, replace (but do not lock) lid and allow vegetables to cook for a few more minutes in residual heat.

3. Stir in limas and simmer, covered, until cooked, about 2 to 3 minutes. Stir in cilantro just before serving.

http://dynamic.homearts.com/cgi-bin/food

From Ellen C.  <ellen@elekta.com>


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

NOTES : The three sacred sisters of Native American culture - beans, corn, and squash - combine with red peppers and jalapeno in this flavorful dish, which cooks in less than seven minutes.


* Exported from MasterCook *

                            Spaghetti Sauce #3

Recipe By     :Source:  Choice Cooking Canadian Diabetes Assn.
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Sauces & Gravies
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1           Teaspoon  vegetable oil
  2             Cloves  garlic -- chopped
  1             Medium  onion -- chopped
  28            Ounces  canned tomatoes -- (Italian or plum),
                        mashed or pureed
  1                Cup  water -- or broth
     1/4           Cup  tomato paste
  1         Tablespoon  dried parsley
  1           Teaspoon  salt
     1/2      Teaspoon  dried oregano
     1/2      Teaspoon  dried thyme
     1/2      Teaspoon  dried basil
     1/4      Teaspoon  ground cloves
     1/4      Teaspoon  pepper -- freshly ground

Heat oil in a heavy saucepan. Saute garlic and onion 3 minutes or until limp. Stir in tomatoes, water and tomato paste. Add parsley, salt, oregano, thyme, basil, cloves and pepper; stir well. Bring to a boil, reduce heat and simmer, stirring occasionally, 1 hour or until sauce in reduced by a quarter.

Makes 6 servings (3 cups)

Each serving (1/2 cup)
1 Fruits & Vegetables Choice.
WW Points = 1

Carbohydrate 9g, Protein 2g, Fat 1g, 53 Calories, Fiber 2.3
From "Helen Deacey" <hdeacey@sympatico.ca>





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

NOTES : Serve this as a meatless sauce over Whole Wheat Noodles.  Crumbled, cooked meat or meatballs can be simmered along with the sauce if a more substantial meal is preferred.  **I use this sauce over boneless and skinless chicken thighs baked in the oven.(Helen)


* Exported from MasterCook *

                             Spicy Beef Wraps

Recipe By     :Prevention's Freezer Cookbook - From the freezer
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Meats
                Spreads & Sandwiches

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/4           cup  lime juice
  2          teaspoons  olive oil
  4             cloves  garlic -- minced
  1 1/2      teaspoons  ground cumin -- ground cumin
  1 1/2         pounds  flank steak -- frozen
                        trimmed of fat
  2               cups  sweet red peppers -- frozen chopped
  1                Cup  green peppers -- frozen chopped
  2               cups  onions -- frozen chopped
  1                cup  nonfat plain yogurt
     1/2        medium  cucumber -- peeled and grated
     1/4      teaspoon  salt
  6                     frozen pita bread rounds -- (6" diameter)

In a shallow nonmetal dish, combine the lime juice, oil, garlic, and I teaspoon of the cumin. Mix well. With a serrated knife, slice the steak against the grain into thin strips. Add to the dish and mix well. Cover and refrigerate for 1 hour, stirring occasionally.

Coat a 10" no-stick skillet with no-stick spray and place over medium-high heat until hot. Add the red peppers, green peppers, and onions. Cook, stirring, for 5 minutes, or until soft but not browned. Add the steak and marinade. Cook, stirring, for 8 minutes, or until the steak is lightly browned and no longer pink in the center. Check by inserting the tip of a sharp knife into 1 strip.

In a small bowl, combine the yogurt, cucumber, salt, and the remaining 1/2 teaspoon cumin. Mix well.

Warm the pitas in the microwave on high power for 1 to 2 minutes.

Spoon the steak mixture onto the top of the whole pitas. Top with the yogurt sauce and roll up.

From SuzyWert@aol.com





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

NOTES : Notes: Cut the flank steak into strips while it's frozen, then let it  thaw right in the lime marinade.



* Exported from MasterCook *

                          Spicy Dipping Sauce #2

Recipe By     :Seattle Post, 6/9/99
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Oriental
                Sauces & Gravies                Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2              small  garlic cloves -- minced
     1/4      teaspoon  red (serrano) chili peppers -- seeded and
                        minced
  1           teaspoon  sugar -- (1 to 2)
  1         tablespoon  lime juice
  1         tablespoon  water
  3        tablespoons  nuoc mam -- (fish sauce)

Combine all ingredients. Test and adjust to taste.

From Ellen C. <ellen@elekta.com>



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

Serving Ideas : Spring Rolls (Goi Cuon)



* Exported from MasterCook *

                      Spicy Grilled Shrimp Over Rice

Recipe By     :Good Food/Good Health
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Fish & Seafood
                Grilled, Smoked, Bbq            Rice


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  18               oz.  large shrimp -- peeled and deveined
                        -- (about 18 to 20)
  1               Tbs.  fresh lime juice
  3                     garlic cloves -- crushed
  1               tsp.  fresh thyme leaves
     1/4          tsp.  crushed red pepper -- or more to taste
                        Cilantro sprigs
                        ---
                        Rice:
  1               tsp.  ground turmeric
     1/4          tsp.  ground cumin
  1 1/3           cups  basmati rice -- (long-grain)
  2 1/3           cups  water
     1/2          tsp.  salt

Toss shrimp with lime juice, garlic, thyme and red pepper. Cover and marinate at least one hour. When ready to cook, start with the rice. Place turmeric and cumin in a skillet and heat over low heat, just until fragrant (about 30 seconds). Add water, rice and salt. Heat to boiling, then cover and cook over low heat until water is absorbed and rice is tender (about 15 minutes). Prepare shrimp when rice is almost done: either grill (put shrimp on skewers to do this), broil or cook quickly in a preheated nonstick skillet until lightly browned on both sides. Don't overcook. Spoon rice onto a platter and top with shrimp. Garnish with cilantro and serve.

Description:
  "Grill but do no char. The basmati is seasoned with cumin and
  turmeric."
Cuisine:
  "05May"
Source:
  ""'Tis The Season To Be Grilling""
Copyright:
  "1999, American Institute for Cancer Research"

>From: PatHanneman <kitpath@earthlink.net>






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



* Exported from MasterCook *

                  Spicy Melon And Grapefruit Salad <R T>

Recipe By     :Eat More, Weigh Less, Dean Ornish, M.D.
Serving Size  : 8     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Fruit
                Salads                          Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                     Cantaloupe -- Ripe
     1/2                Honeydew Melon -- Ripe
  1                     Grapefruit
  12                    Fresh Mint Leaves
                        Freshly Ground Black Pepper -- To Taste
     1/2          cups  Dessert Wine -- Note 1

This recipe was created by Hubert Keller

The combination of mint, grapefruit and melon is bright and refreshing and looks particularly beautiful when served in dark bowl.

Note 1: Such as sauternes or California Late Harvested Sauvignon Blanc or Semillion

Cut the cantaloupe in half. Seed both varieties of melons. Using a melon baller, scoop out the melon flesh and place into a mixing bowl.

Using a serrated knife, peel the grapefruit and remove the white membrane around each segment; remove the seeds. Add the grapefruit segments, 4 mint leaves, black pepper and dessert wine to the melon balls. Gently combine all ingredients. Cover with plastic wrap and refrigerate for 1 hr.

Divide the salad among 4 bowls. Spoon the liquid over the fruit and garnish each serving with 2 mint leaves.

Serves 4 - 8
Serving Size: 1 C

According to book: Cal 53, Fat 0.2g, Sod 8.3mg

Entered into MasterCook and tested for you by Reggie & Jeff Dwork <reggie@jeff-and-reggie.com>





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

NOTES : We made the spicy melon and grapefruit salad and it was very good.


* Exported from MasterCook *

                        Spicy Thai Eggplant Salsa

Recipe By     :Spice Market Restaurant, Bangkok, Thailand
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Oriental
                Salads                          Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        olive oil spray
  1              pound  Japanese (slender) eggplant -- 1/4-inch dice
     1/4           cup  rice vinegar
  2          teaspoons  toasted sesame oil
  1         tablespoon  minced ginger
  1           teaspoon  minced garlic
  1         tablespoon  soy sauce
  1         tablespoon  sugar
  2              small  red bell peppers -- seeded and diced
  1             medium  red onion -- diced
  1                     jalapeno chile pepper -- seeded and minced
                        (or to taste)
     1/3           cup  mint and/or cilantro leaves -- chopped
                        salt and freshly ground pepper -- to taste

Preheat the oven to 450F. Lightly mist a baking sheet with cooking oil. Spread the eggplant cubes evenly on the baking sheet. Roast until the eggplant is soft, about 10 to 15 minutes. Remove from the oven. Let cool. Combine the vinegar, sesame oil, ginger, garlic, sauce, and sugar in a large bowl. Stir until the sugar is dissolved. Add the roasted eggplant, bell peppers, onion, jalapeno, and herb. Toss to combine. Season with salt and pepper. Let stand at room temperature for 30 minutes before serving.
Description:
   "Well spiced and refreshing addition to a grilled meal."
Cuisine:
   "Thailand"
Source:
   "Pacific Light Cooking, Ruth Law"
S(Collection of):
   "Kitpath@earthlink.net"
Copyright:
   "1998 Donald I Fine Books"

From PatHanneman <kitpath@earthlink.net>





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

NOTES : Head Chef Boon Choo Pholawatana of the Spice Market Restaurant, Regent of Bangkok, suggests using long slender Japanese Eggplant for best results. Soy sauce was substituted for the more traditional fish sauce.

* Exported from MasterCook *

                       Spicy Thai Vegetable Medley

Recipe By     :Pacific Light Cooking, Ruth Law
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Oriental
                Pasta                           Vegan
                Vegetables                      Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1           teaspoon  light olive oil
  1                     shallot -- thinly sliced
  1           teaspoon  minced ginger
  1           teaspoon  minced garlic
  1                     red chile pepper -- seeded and minced
     1/2         pound  Japanese eggplant -- 1/4-inch dice
  1              large  red bell pepper -- 1/4-inch dice
     1/2         pound  zucchini -- 1/4-inch dice
  8             ounces  straw mushrooms -- drained
                        may substitute button mushrooms
  4          teaspoons  soy sauce -- see note
     1/2           cup  mint leaves
                        mint sprigs -- for garnish

Heat oil in large nonstick skillet over medium heat. Add shallot, ginger, garlic and chiles and stir-fry until the shallow is translucent, 20 seconds. Add eggplant and bell pepper. Stir fry for 4 to 6 minutes, or until the eggplant is almost tender. Add the zucchini and straw mushrooms. Stir fry 1 to 2 minutes, or until the vegetables are tender. Stir in the sauce. Remove the pan from the heat. Add mint and stir until wilted. Serve garnished with mint sprigs.

Description:
   "Easy stir-fry: chile and mint add color and zip to eggplant,
   zucchini, red bell pepper and straw mushrooms."
Cuisine:
   "Thailand"
S(Collection of):
   "kitpath@earthlink.net 6/99"
Copyright:
   "1998 Donald I Fine Books"

From PatHanneman <kitpath@earthlink.net>





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

NOTES : The traditional dish is not vegetarian: the cook would use half soy and half fish sauce.
-----

The flavors grew on us - it was good with jasmine rice - could have been spicier than the 1/2Thai bird. I made two changes: I used half fish sauce and half soy sauce. And... it was dry for an entree so I doubled the fish/soy, added mushroom broth and 1/2-tsp cornstarch to equal 1/2-cup liquid - just enough to coat. I can see this dish as a hot-relish for grilled fish. Very colorful. Definitely feeds 6 as a side dish. [PatHanneman <kitpath@earthlink.net>]

* Exported from MasterCook *

                              Spinach Salad

Recipe By     :Source:  Choice Cooking Canadian Diabetes Assn.
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Salads
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  6               cups  spinach -- fresh
  1              large  onion -- mild, cut into rings
  1              large  orange
     1/4           cup  orange juice
  2          teaspoons  vegetable oil
  1              clove  garlic -- finely chopped
     1/2      teaspoon  salt
     1/4      teaspoon  pepper -- freshly ground

Wash spinach, remove tough stems and discard; pat leaves dry; tear into pieces and place in salad bowl. Add onion rings. (I use vidalia in season or purple or red salad onion). Peel orange and remove sections with knife. Cut each section in half; add to spinach. Squeeze juice from the remaining sections to make 1/4 cup. Add oil, garlic, salt and pepper to the orange juice; stir well. Pour over spinach mixture; toss to mix well. Cover and refrigerate several hours.

Makes 4 (1-1/2 cup servings)

Each serving
1 Fruits & Vegetable Choice; 1/2 Fat choice
WW Points = 1

10g Carbohydrates, 2g Protein, 3g Total Fat, 75 Calories; {3.6 Fiber (from
MC))}

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







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

NOTES : Make and refrigerate this salad 4 to 6 hours before serving.  This allows flavours to mellow.


* Exported from MasterCook *

                         Stocking A Vegan Kitchen

Recipe By     :http://www.veganstreet.com/
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Information, Tips, Misc.


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

Many people never make the transition to a meatless diet simply because they cannot figure out what they could eat. Keeping a well-stocked kitchen and a few good cookbooks on hand will make it easier for those trying to maintain a vegetarian diet. The most popular cookbooks in the Vegan Street kitchen are:

Tofu Cookery, by Louise Hagler
Friendly Foods, by Brother Ron Pikarski
Vegan Vittles, by Joanne Stepaniak.

Here are the components of a well-stocked vegan kitchen:
Beans, dried or canned
Nuts (walnuts, pecans, sunflower seeds, etc.)
Brown rice
Whole-grain breads (pitas, loafs, tortillas, etc.)
Crackers
Oils (olive, canola, flaxseed, sesame, etc.)
Vinegars, flavored and plain
Olives
Pickles
Grains (bulghur, millet, quinoa, etc.)
Pasta
Pasta sauce
Salsa
Flours (wheat, wheat pastry, etc.)
Unbleached sugar
Vanilla extract
Almond extract
Natural sweeteners (maple syrup, brown rice syrup)
Milk substitutes (soy, rice, oat or rice milks)
Baking powder
Baking soda
Cornstarch or arrowroot
Vegan chocolate or carob chips
Egg replacer
Rolled oats
Whole-grain cereal
Condiments (tamari, horseradish, miso, mustard, etc.)
Nutritional yeast
Canned or frozen vegetables
Canned or frozen fruit
Dried fruit (pineapple, mango, papaya, etc.)
Meat substitutes (TVP, seitan, tofu, tempeh, etc.)
Ready-made veggie burgers, veggie hot dogs
Sea salt
Peppercorns (if you have a grinder) or ground pepper
A variety of spices
And a few perishable necessities, like garlic, onions and potatoes

Yes, grandmother got by with only a rolling pin, a frying pan and a knife, but for the rest of us modern, spoiled chefs, these are some good kitchen accessories to have on hand: a garlic press, a vegetable peeler, a mortar and pestle, a high quality knife or two, a blender, a mushroom brush, a food processor and a juicer.

From Angie Phillips <nbe@flash.net>



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



* Exported from MasterCook *

                  Strawberries In Balsamic Pepper Syrup

Recipe By     :Short and Sweet, Melanie Barnard
Serving Size  : 6     Preparation Time :0:00
Categories    : Desserts                        Eat-Lf Mailing List
                Fruit                           Tried
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  5        tablespoons  honey
  3        tablespoons  balsamic vinegar
     1/4      teaspoon  ground black pepper
  1               pint  strawberries -- halved
  1              large  firm banana -- sliced

Whisk the honey and vinegar until well-blended. Stir in the pepper. Add strawberries and stir gently to coat. Let stand for 5 to 10 minutes at room temperature. Stir in banana slices. Serve fruit and syrup in shallow dessert bowls or stemmed goblets.

>From:  Ellen C.  <ellen@elekta.com>


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

NOTES : Wow, was this great! I first heard of putting black pepper on strawberries from Lynn Fischer. And my balsamic vinegar bottle suggests serving it with strawberries. But it never occurred to me to put the two ideas together.

Since some balsamic vinegars are "smoother" than others, and some strawberries sweeter than others, I suggest you start with less honey, and add more to taste. Even the somewhat sour off-season strawberries would be nice served this way.

This would be good served on frozen yogurt or ice cream, angel food cake, or lowfat pound cake. It was also wonderful just by itself. Don't be afraid to try it!

Note: I used strawberries only, and it was great. Bananas will change the flavor, and might be overwhelming? I will definitely make this again, and may still omit the bananas.


* Exported from MasterCook *

                          Strawberry Mold, Rae's

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


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                pkg  strawberry jello -- (small size)
  8                 oz  nonfat plain yogurt
  1               cups  water
  10                oz  frozen strawberries

Prepare jello with 1 C of water. Put strawberries* in either a blender or processor and blend till smooth. Add Yogurt & blend, then add jello mixture and blend. Refrigerate till mixture is jelled and not runny.

Serve and enjoy.

*Note-If I have fresh strawberries in the house I also add some of them to the mixture. It tends to make it less sweet.

From bk55238@juno.com


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

NOTES : This is an easy, tasty mold made with yogurt and frozen strawberries, perfect for hot summer days.  It can be used as a desert or as part of a main course. Hope you enjoy it!

* Exported from MasterCook *

                           Strawberry Shortcake

Recipe By     :Cooking Light
Serving Size  : 8     Preparation Time :0:00
Categories    : Cakes & Frostings               Eat-Lf Mailing List
                Fruit                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               Cups  All-Purpose Flour
     1/4           Cup  Sugar
  2          Teaspoons  Baking Powder
     1/4      Teaspoon  Baking Soda
     1/4      Teaspoon  Salt
  3        Tablespoons  Chilled Stick Margarine -- Plus
  1           Teaspoon  Chilled Stick Margarine -- Cut Into Pieces
     3/4           Cup  LowFat Buttermilk
  1                     Egg White -- Lightly Beaten
  1 1/2      Teaspoons  Granulated Sugar
     1/2           Cup  Frozen Reduced-Calorie Whipped Topping -- Thawed
                        ---Strawberry Topping----
  4               Cups  Sliced Strawberries
  1         Tablespoon  Sugar
     1/4           Cup  Red Currant Jelly
  2        Tablespoons  Water

Combine first 5 ingredients in a bowl; cut in margarine with a pastry blender until mixture resembles coarse meal. Add buttermilk; stir just until dry ingredients are moist.
Turn dough out onto a heavily floured surface. Knead dough 5 or 6 times.
roll dough to 1/2 inch thickness; cut with a 3 inch biscuit cutter. Place
on a baking sheet, and brush with egg white; sprinkle with sugar. Bake at 450? for 12 minutes or until golden. Split biscuits; place bottom
halves of biscuits on individual plates. Spoon 1/2 cup Strawberry Topping
over each biscuit half; top with remaining half. Spoon 1 tablespoon whipped topping over each shortcake. Garnish with fresh strawberries, if
desired.

Strawberry Topping:
Combine strawberries and sugar; let stand 30 minutes. Combine jelly and water in a small saucepan; place over low heat. Cook, stirring until jelly
melts. Remove from heat; stir in strawberry mixture. Spoon mixture into
bowl; cover and chill.

From Sherilyn <sherilyn70@columbus.rr.com>




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



* Exported from MasterCook *

                           Stuffed Mushrooms #4

Recipe By     :Prevention's Freezer Cookbook -For the Freezer
Serving Size  : 1     Preparation Time :0:00
Categories    : Appetizers                      Eat-Lf Mailing List
                Vegetables                      Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  20            medium  mushrooms
  1              small  onion -- finely chopped
     1/4           cup  frozen defatted Chicken stock -- thawed
  2             cloves  garlic -- minced
  1           teaspoon  olive oil
     1/2           cup  soft bread crumbs
  2        tablespoons  chopped fresh parsley
  2          teaspoons  grated Parmesan cheese

Preheat the broiler.

Separate the stem from each mushroom cap. Coarsely chop the stems and reserve. Place the mushroom caps, round side up, on a large baking sheet. Broil 4" from the heat for 4 minutes, or until the mushrooms are wrinkled and exude moisture. Remove from the oven and set aside to cool.

In a 10" no-stick skillet, combine the onions, stock, garlic, oil, and the reserved mushroom stems. Cook, stirring frequently, over medium-high heat for 10 minutes, or until the onions are soft but not browned. Remove from the heat. Add the bread crumbs and parsley. Stir well to combine.

Pack the onion mixture into the mushroom caps. Set the mushrooms, stuffed side up, on the baking sheet. Sprinkle with the Parmesan. Broil 4" from the heat for 5 minutes, or until golden brown.

Makes 20

To freeze, stuff the mushrooms and place them on a tray. Put in the freezer for several hours or until solid. Transfer to a freezer quality plastic bag. Don't thaw the mushrooms before broiling. Just; sprinkle with the Parmesan and add an extra 3 minutes to the broiling time to heat them through.
From SuzyWert@aol.com





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

NOTES : Savory stuffed mushrooms are popular low-cost appetizers that can be made up to 3 months ahead and frozen. Winter sales on mushrooms lowers the price to $1.20 or less a pound.


* Exported from MasterCook *

                    Substitutions Fat Free White Sauce

Recipe By     :Reid <Reid@cc.usu.edu>
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Information, Tips, Misc.
                Sauces & Gravies                Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                Tsp  Butter Buds(r) -- dry
  3        Tablespoons  Cream Of Rice
  1 1/2           Cups  skim milk
  1               Dash  white pepper

Combine milk, white pepper, and butter buds in a saucepan and bring to a boil.  Add cream of rice and stir for 30 seconds.  Remove from heat, cover and let stand for 5 minutes.  Beat until smooth with a wire whisk.

Makes 4 servings.

>From: Reid <SLJC6@CC.USU.EDU>

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





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



* Exported from MasterCook *

                      Substitutions Mock Sour Cream

Recipe By     :Reid <Reid@cc.usu.edu>
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Information, Tips, Misc.
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                Cup  cottage cheese
  1         Tablespoon  buttermilk
  1                Tsp  lemon juice

The drier the cottage cheese the better.  Drain and rinse if necessary. Blend until smooth in a blender.  Add buttermilk and fresh lemon juice.

NUTRITIONAL INFORMATION PER TABLESPOON: Cal 13; fat trace.

>From: Reid <SLJC6@CC.USU.EDU>




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



* Exported from MasterCook *

                      Summer Salad, California Style

Recipe By     :Christy Harden Smith, AOL, Lowfat Chat
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Fish & Seafood
                Salads

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cans  white beans -- (14-oz.)  drained &
                        rinsed
     1/2         cups.  red onions -- minced
     1/2         cups.  yellow bell peppers -- seeded & chopped
  2              Tbsp.  chopped fresh parsley
  1              clove  garlic -- minced
     1/4         cups.  sun-dried tomatoes -- drained of oil,
                        chopped
  6                oz.  canned solid white tuna -- packed in water
     1/2          tsp.  freshly ground pepper
     1/2          tsp.  dried basil -- crushed or
  1              Tbsp.  minced fresh basil
                        Juice of 1 lemon
                        -- or 2 tbsp bottled lemon juice

In medium glass bowl, combine all ingredients & gently mix to combine.
Refrigerate at least four hours before serving.

Serves 6.  147 calories per serving.  1 g fat.  8% of calories from fat.

MC formatting by bobbi744@acd.net  ICQ# 12099532







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



* Exported from MasterCook *

                            Sushi Shrimp Salad

Recipe By     :Sunset 6-95
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Fish & Seafood
                Salad Dressings                 Salads


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4               cups  Cooked medium-grain white rice -- at room temperature
  2               cups  cucumber -- Diced seeded
  1                cup  frozen peas -- Thawed
     1/2           cup  radishes -- Thinly sliced
     1/4           cup  green onions -- Sliced
                        ---
  1              pound  cooked large shrimp -- (31 to 35 per lb.)
                        -- Cooked  peeled and deveined
  1 1/2         quarts  fresh spinach leaves -- rinsed and crisped
  1              Whole  radishes
                        Salt
                        ---
                        Sushi Dressing:
     1/2           cup  Seasoned rice vinegar
  2        tablespoons  Fresh ginger -- minced
  2        tablespoons  Prepared horseradish
  2        tablespoons  Asian sesame oil

In a large bowl, combine cooked rice, cucumber, peas, sliced radishes, onions, and dressing. Gently mix in shrimp.

Arrange spinach leaves on a platter and spoon sushi salad into the center.

Garnish with whole radishes. Season to taste with salt.

From Ellen C.  <ellen@elekta.com>



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

NOTES : This sounds great to me, and easier than trying to roll sushi!




* Exported from MasterCook *

               Sweet And Sour Shitakes With Green Tomatoes

Recipe By     :Cooking Light
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Oriental
                Vegan                           Vegetables
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2        Tablespoons  Rice Vinegar
  2        Tablespoons  Low-Sodium Soy Sauce
  1         Tablespoon  Brown Sugar
  1 1/2      Teaspoons  Dark Sesame Oil
     1/2      Teaspoon  Ground Ginger
     1/8      Teaspoon  Ground Red Pepper
                        Vegetable Cooking Spray
  2               Cups  Shiitake Mushrooms -- Sliced
  4             Medium  Green Tomatoes -- Peeled And Wedged
  1             Medium  Red Onions -- Cut Into 8 Wedges

Combine first 6 ingredients; stir well. Place a wok or large nonstick skillet coated with cooking spray over medium-high heat until hot. Add mushrooms; stir fry 2 minutes. Remove from pan; set aside. Recoat skillet
with cooking spray. Add tomatoes; stir fry 3 minutes. Remove from pan; set aside. Recoat skillet with cooking spray. Add onions; stir-fry 2 minutes. Return mushrooms and tomatoes to pan. Add vinegar mixture.

Bring to a boil, and cook 30 seconds, stirring constantly.
>From: Sherilyn <sherilyn70@columbus.rr.com>



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



* Exported from MasterCook *

                          Sweet Heat Tomato Soup

Recipe By     :Prevention's Freezer Cookbook - For the Freezer
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Soups & Stews
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              small  sweet red pepper -- chopped
  1              small  onion -- chopped
  3             cloves  garlic -- minced
  1           teaspoon  olive oil
  4               cups  frozen defatted chicken stock -- thawed
  3               cups  chopped tomatoes
  1              small  jalapeno peppers -- seeded and minced
                        -- (wear plastic
                        gloves when handling)
  1         tablespoon  honey
     1/4           cup  lowfat sour cream

In a Dutch oven, combine the red peppers, onions, garlic, oil, and 1/2 cup of the stock. Cook, stirring, over medium-high heat for 5 minutes, or until the onions are soft but not browned. Add the tomatoes, jalapeno peppers, honey, and the remaining 3 1/2 cups stock. Bring to a boil.

Reduce the heat to medium and cook, stirring occasionally, for 25 minutes, or until thick.

Process in a blender or food processor until smooth. Return to the pot. Add the sour cream and stir well. Heat through but do not boil.

Make 6 cups,

To freeze, pack the cooled soup in a freezer-quality plastic container.

To use, thaw overnight in the refrigerator Transfer to a saucepan. Cover and cook, stirring frequently, over low heat for 15 minutes, or until hot.
From SuzyWert@aol.com





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

NOTES : This easy soup saves you 10c per serving over canned tomato soup, and it's much lower in salt and fat. The flavors blend even better after it's been frozen, so it makes an almost instant light supper.
Here are 5 more recipes from the Prevention Freezer Cookbook. It is a great cookbook for cooking in bulk and freezing meals for lazy and busy cooks. Most of the freezer cookbooks rely on canned soup for the sauce -- and ground beef for everything else. I am sick of seeing umpteen versions of barfaroni, and this cookbook has a lot of other, less familiar, food choices in addition to having lower fat.



* Exported from MasterCook *

               Sweet Potatoes (The Best Kept Secret Is Out)

Recipe By     :North Carolina Sweet Potato Commission, Inc. Brochure
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Information, Tips, Misc.
                Sweet Potatoes & Yams

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        Information Text Below

Sweet potatoes pack a powerful nutritional punch. They're loaded with beta carotene and vitamin A, C and E - antioxidants that help prevent heart disease and cancer, bolster the immune system and may even slow the aging process by promoting good vision and healthy skin.
Sweet Potatoes are:
   Fat and Cholesterol free
   Low in Sodium
   When eaten with the skin, they have more fiber than oatmeal
   Sweet Potatoes contain potassium, iron and vitamin B-6
   All this for about 130 calories per medium sweet potato

Sweet Potatoes are not just a holiday dish .they can be eaten raw or cooked and are perfect any time of the year. They are available year round, but are most abundant from September through June. Today 40 percent of the nations sweet potatoes are harvested in North Carolina, the sweet potato capital of America.

When buying sweet potatoes, select firm, well-shaped roots; avoid those with soft spots or any signs of decay. Handle them carefully to avoid bruising.

Store in a cool, dry, well, ventilated area 55 F with low humidity is best. Use within 2 weeks after purchase. Do not refrigerate sweet potatoes unless they've been cooked. Cold temperature can cause them to become bitter. Cooking Methods:

First scrub skins, trim ends and cut out bruised spots. For best results, use a stainless steel knife as carbon blades may cause the sweet potato to darken.

Bake: Prick several times with a fork and bake at 400 F. for 40-50 minutes or until tender.

     Microwave: Prick several times and microwave on High power for 4-6
minutes or until tender. Turn halfway         through cooking time. For
more than one, select sweet potatoes similar in size and increase cooking
time.

Steam: In a steamer, bring 1 1/2 inches of water to a boil. Place whole, unpeeled sweet potatoes in steamer basket, cover and steam for 40-50 minutes or until tender. To shorten cooking time to 30 minutes, peel and cut into 1 inch cubes.

Boil: Place whole sweet potatoes in boiling water and cook until tender; about 35-45 minutes.

Saute: Peel and cut into 1/4-1/2 inch thick slices or 1 inch cubes. Place pieces and 2 tablespoons butter or oil in a large skillet and cook, stirring frequently, over Medium-High heat until tender.

Fry: Peel and cut into lengthwise strips about 1/4-1/2" thick. Place in oil that has been heated to 365 F. Fry until brown and tender. Remove from oil and drain on paper towels.

Grill: Slice lengthwise into 1/4" thick slices. Place on grill. Turn once. Remove when tender.

Fresh: Peel and slice into sticks and serve with your favorite dip, or grate and toss in a salad. To prevent cut sweet potato from turning brown, immediately rinse pieces in cold water. Place cut sweet potatoes in ice water or in a plastic bag with ice and refrigerate until ready to serve. They will remain crisp for up to 4 days.
North Carolina Sweet Potato Commission, Inc. Brochure, The Best Kept Secret is Out

MC formatting by bobbi744@acd.net  ICQ# 12099532











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



* Exported from MasterCook *

                      Tex-mex Cheese Tortilla Wedges

Recipe By     :Prevention's Freezer Cookbook - For the Freezer
Serving Size  : 8     Preparation Time :0:00
Categories    : Appetizers                      Eat-Lf Mailing List
                Mexican & Southwestern          Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  shredded nonfat mozzarella cheese
  1                cup  shredded low-fat extra-sharp Cheddar
     1/2           cup  chopped scallions
     1/2           cup  chopped fresh cilantro
  8                     flour tortillas -- (10" diameter)
  1             medium  tomato -- thinly sliced
     1/2           cup  nonfat plain yogurt
                        or nonfat sour cream

In a medium bowl, combine the mozzarella, Cheddar, scallions, and cilantro. Mix well. Divide the cheese mixture among 4 of the tortillas. Top with the tomatoes. Top each tortilla with another tortilla.

In a 10" no-stick skillet over medium-high heat, cook each tortilla sandwich for 3 minutes, or until golden brown. Turn and cook for I minute, or until the cheese melts. Transfer each to a plate. With kitchen scissors or a serrated knife, cut each tortilla sandwich into 8 wedges. Top with the yogurt or sour cream.

Makes 32

Freeze the cooled cooked tortilla sandwiches whole. Layer them Between sheets of freezer-quality foil, then wrap well in foil.

To use, thaw overnight in the refrigerator, then reheat in the oven at 350'F for 15 minutes, or until hot. Cut into wedges, top with the yogurt; or sour cream.

These are convenient to have tucked in the freezer for parties as well as for lunch or supper main dishes. This recipe makes enough to serve 4 as an entree, accompanied by soup and a green salad.
From SuzyWert@aol.com





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



* Exported from MasterCook *

                              Tex-mex Nachos

Recipe By     :Cooking Light
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Meats
                Mexican & Southwestern

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     3/4         Pound  Ground Round
     1/4           Cup  Sliced Green Onions
     3/4           Cup  Taco Sauce
     1/4      Teaspoon  Garlic Powder
     1/8      Teaspoon  Pepper
  15            Ounces  Kidney Beans -- Drained
  8 3/4         Ounces  Corn -- Drained
  2             Ounces  Fat-Free Baked Tortilla Chips
  3               Cups  Shredded Lettuce
  1                Cup  Chopped Tomato
  1                Cup  Cheddar Cheese, Lowfat -- Shredded
     1/2           Cup  Salsa
     1/2           Cup  Fat-Free Sour Cream

Cook meat and green onions in a large nonstick skillet over medium-high heat until browned, stirring to crumble. Drain well, and return meat mixture to pan. Stir in taco sauce, garlic powder, pepper, beans, and corn, and cook until thoroughly heated. Spoon 1 cup meat mixture 1/2 cup
chips, and top with 3/4 cup lettuce, 1/4 cup tomato, 1/4 cup cheese, 2 tablespoons salsa, and 2 tablespoons sour cream. Repeat with remaining ingredients.

From Sherilyn <sherilyn70@columbus.rr.com>





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



* Exported from MasterCook *

                          Tex-mex Tofu Burritos

Recipe By     :Cooking Light
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Legumes
                Mexican & Southwestern          Tofu
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  10 1/2        Ounces  Extra-Firm Light Tofu -- Cut Into 1/2" Cubes
  1           Teaspoon  Ground Cumin
  1           Teaspoon  Chili Powder
     1/2      Teaspoon  Ground Cinnamon
  2          Teaspoons  Cider Vinegar
  2          Teaspoons  Vegetable Oil
  1                Cup  Sliced Onion -- Separated Into Rings
  1                Cup  Red Bell Pepper -- Julienned
  1                Cup  Zucchini -- Julienned
     1/2           Cup  Black Bean Salsa
     1/4      Teaspoon  Salt
  4                     Nonfat flour tortillas
     1/4           Cup  Sliced Green Onions
     1/4           Cup  Low-Fat Sour Cream
     1/4           Cup  Lowfat Cheddar Cheese

Place tofu in a shallow dish. Sprinkle with cumin, chili powder, cinnamon,
and vinegar. Toss gently to coat; set aside. Heat oil in a large nonstick skillet over medium heat. Add onion, saute 2
minutes. Add bell pepper and zucchini; saute 4 minutes. stir in tofu mixture, salsa, and salt, cook 2 minutes, stirring occasionally. Remove from heat.
Warm tortillas according to package directions. Spoon about 3/4 cup tofu
mixture down center of each tortilla. Top with 1 tablespoon each of green
onions, sour cream, and cheese; roll up.

From Sherilyn <sherilyn70@columbus.rr.com>



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



* Exported from MasterCook *

                        Thai Beef On Orange Slices

Recipe By     :Prevention's Freezer Cookbook - For the Freezer
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Fruit
                Meats                           Oriental


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4              large  Navel oranges
     1/2         small  Onion -- minced
  3             cloves  garlic -- minced
  1         tablespoon  water
     1/2      teaspoon  oil
  8                oz.  extra-lean ground round beef
  1              small  jalapeno pepper -- seeded and minced
                        -- (wear plastic,
                        gloves, when handling)
  2        tablespoons  packed brown sugar
  1         tablespoon  low-sodium soy sauce
     1/2      teaspoon  cider vinegar
  2        tablespoons  minced fresh cilantro

Peel the oranges. Cut each crosswise into 4 thick slices. Arrange on a platter.

In a 10" no-stick skillet, combine the onions, garlic, water, and oil. Cook, stirring frequently, over medium-high heat for 3 minutes, or until the onions are soft but not browned. Add the beef. Cook and stir for 5 minutes, or until the beef is no longer pink. Add the peppers, brown sugar, soy sauce, and vinegar. Cook, stirring frequently, for 3 minutes, or until the liquid evaporates. Add the cilantro. Stir well to combine. Top each orange slice with the beef mixture.

Makes 16 servings (appetizer) or 4 servings (light dinner)

To freeze, pack the cooled cooked beef in 3 freezer-quality plastic container. Freeze for up to 3 months. To use, thaw overnight in the refrigerator.

To serve: Microwave on high power for 5 minutes, or until hot.

From SuzyWert@aol.com







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

NOTES : This traditional Thai snack-spicy ground beef served on orange slices makes an unusual and refreshing appetizer. For authentic flavor, substitute Thai fish sauce for the soy sauce. In Asian stores or most supermarkets, fish sauce costs less than $1 per 16-ounce bottle.
Here are 5 more recipes from the Prevention Freezer Cookbook. It is a great cookbook for cooking in bulk and freezing meals for lazy and busy cooks. Most of the freezer cookbooks rely on canned soup for the sauce -- and ground beef for everything else. I am sick of seeing umpteen versions of barfaroni, and this cookbook has a lot of other, less familiar, food choices in addition to having lower fat.



* Exported from MasterCook *

                        Thai Minced Chicken Salad

Recipe By     :Williams-Sonoma catalog
Serving Size  : 4     Preparation Time :0:00
Categories    : Chicken                         Eat-Lf Mailing List
                Oriental                        Salads


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2 1/2           cups  chicken stock
  1              stalk  lemongrass -- sliced In 1" pieces
  1              piece  fresh ginger root -- 2" piece
                        -- peeled and sliced
  2              whole  boneless skinless chicken breasts -- cut into 1"
                pieces
  4                     scallions -- thinly sliced
  1                     red bell pepper -- diced
  1                     carrot -- diced
     1/4           cup  fresh lime juice
     1/4           cup  fish sauce
  1         tablespoon  soy sauce
                        salt and pepper
  3        tablespoons  cilantro -- chopped
  4              large  Bibb lettuce leaves
                        cilantro sprigs

Place stock, lemongrass and ginger in a small saucepan and bring to a boil. Lower heat, cover and simmer 10 minutes.

Add chicken and poach uncovered, stirring until opaque, about 3 minutes.

Remove chicken; strain stock and reserve it for another use.

In a bowl, mix together remaining ingredients except cilantro and lettuce. Add chicken and stir to coat. Stir in the cilantro.

To serve:
Place lettuce leaves on 4 plates. Mound chicken salad in centers. Drizzle with remaining dressing. Garnish with cilantro sprigs.

Serves 4.

From KSBAUM@aol.com




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



* Exported from MasterCook *

                     Thai Noodle And Vegetable Salad

Recipe By     :Pacific Light Cooking, Ruth Law
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Oriental
                Pasta                           Salads
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  8             ounces  rice noodles -- 1/4-inch wide
  1           teaspoon  toasted sesame oil
     1/2           cup  fresh bean sprouts
     1/2                cucumber
  1                     carrot
     1/4           cup  green onion -- chopped
     1/4           cup  chopped fresh cilantro -- or mint leaves
                        red chili peppers, fresh or dried -- to taste
                        -- (about 1/2 to 1-tsp red pepper flakes)
  1              clove  garlic -- minced
  2        tablespoons  rice vinegar
  3        tablespoons  fresh lime juice
  2        tablespoons  soy sauce -- or to taste
                        (optional)
  2        tablespoons  sugar
  3        tablespoons  chopped dry-roasted unsalted peanuts

1. Soak the noodles in warm water for 20 minutes and drain. Meanwhile, rinse sprouts. Halve the cucumber lengthwise; remove seeds, and cut into 2-inch long julienne. Cut carrot into 2-inch long julienne. Prepare other ingredients as listed.

2. Bring 4 quarts of water to a boil. Add the noodles and stir to separate. When the water returns to a boil, cook until just tender to the bite, 1 to 2 minutes. Drain the noodles. Toss with the oil.

3. Toss the bean sprouts, cucumber, carrot, green onion, and half the fresh cilantro into the noodles. Combine the chilies, garlic, vinegar, lime juice, fish sauce, and sugar in a bowl. Add to the vegetables and toss to combine. Garnish with the remaining cilantro. Sprinkle with peanuts. Serve.
Description:
   "Delicately flavored rice noodles supply counterpoint for vegetables
   dressed with a zesty sauce."
Cuisine:
   "Thailand"
Source:
   "Princeville Resort, Kauai, Hawaii"

From PatHanneman <kitpath@earthlink.net>





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

NOTES : Filipino-born Lilay Layaoen, specialist chef at the Princeville Resort on Kauai, serves the salad as a side dish for grilled foods. Add chopped grilled foods directly to the salad and serve as a main course. Soy sauce was substituted for the more traditional fish sauce.

* Exported from MasterCook *

                             Thai Seared Tofu

Recipe By     :Cooking Light
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Oriental
                Tofu                            Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2           Cup  Chopped Fresh Basil
     1/2           Cup  Chopped Fresh Cilantro
     1/2           Cup  Low-Sodium Soy Sauce
     1/2           Cup  Fresh Lime Juice
     1/4           Cup  Chopped Fresh Mint
  1         Tablespoon  Minced Ginger
  2        Tablespoons  Molasses
  1         Tablespoon  Vegetable Oil
  2          Teaspoons  Curry Powder
     1/2      Teaspoon  Crushed Red Pepper
  4                     Garlic Cloves -- Minced
  21            Ounces  Reduced-Fat Firm Tofu -- Drained
                        Vegetable Cooking Spray
  6               Cups  Cooked Vermicelli
                        Basil Leaves -- Optional

Combine first 11 ingredients in a medium bowl, and stir with a whisk until
blended. Cut tofu cake crosswise into 4 slices. Place tofu in soy sauce
mixture, and marinate in refrigerator at least 2 hours. Place a large nonstick skillet coated with cooking spray over medium high
heat until hot. Remove tofu slices from marinade, reserving marinade. Add
tofu slices to skillet, and cook 2 minutes on each side or until browned.
Remove from skillet; set aside, and keep warm. Add reserved marinade to skillet, and bring to a simmer over medium high heat. Spoon noodles onto each of 4 plates, and top with tofu slices.

Drizzle warm marinade over tofu and noodles. Garnish with flowering basil, if desired.

From Sherilyn <sherilyn70@columbus.rr.com>




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



* Exported from MasterCook *

                             Thai Tofu Curry

Recipe By     :Complete Encyclopedia of Vegetables and Vegetarian Cooking
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Oriental
                Tofu                            Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  14            ounces  tofu -- cubed
  2        tablespoons  light soy sauce
  2          teaspoons  peanut oil -- may be tripled
                        ~paste~
  1              small  onion -- chopped
  2                     green chiles -- seeded and chopped
  2             cloves  garlic -- chopped
  1           teaspoon  grated ginger root -- fresh
                        -- or 1-tbs. fresh galangal
  1           teaspoon  grated lime rind
  2          teaspoons  ground coriander
  2          teaspoons  cumin seed -- crush
  3        tablespoons  chopped fresh cilantro
  1                     lime -- juiced
                        -- or small lemon
  1           teaspoon  sugar
  1              ounce  creamed coconut -- dissolved in
     2/3           cup  boiling water
                        -- or 2/3-cup coconut milk
                        ~accompaniments~
  1        thin slices  fresh red chili
  1               thin  half-slices lime
                        fresh cilantro
  3               cups  cooked jasmine rice

1. Toss the tofu cubes in soy sauce and leave to marinate for 15 minutes or so.

2. Meanwhile prepare the paste. Put all the paste ingredients in a food processor and grind until smooth.

3. To cook, heat wok, add oil. Drain the tofu cubes and stir-fry at a high temperature until well browned on all sides and just firm. Drain on paper towels.

4. Wipe the wok clean. Pour in the paste and stir well. Return the tofu to the wok and mix it into the paste, reheating the ingredients as you stir.

5. Serve this dish with rice. Garnish.

Description:
   "A mixture of Chinese and Indiana cuisines."
Cuisine:
   "Thailand"
Source:
   "Ingram, Denny and Richmond"
S(Collection of):
   "kitpath@earthlink.net 6/99"
Copyright:
   "1997 Anness Publishing Limited"

From PatHanneman <kitpath@earthlink.net>





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

NOTES : This recipe is intended for extra-firm tofu (not silken). Extra firm is drier and fries well. Cut tofu block into bite-sized pieces (about 3/4-inch cubes).


* Exported from MasterCook *

                           Tips For Food Safety

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


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

To help reduce the risk of food poisoning during summer months:

--Thoroughly chill all perishable foods before placing them in coolers or ice chests. This helps maintain cold temperatures longer in hot weather.

--Don't partially cook food and then finish it later on the grill. This
sets the stage for bacteria to grow.

--Limit the time that perishable foods are kept at room temperature. The rule of thumb is that food be left unrefrigerated for no more than two hours if the temperature is below 85 degrees. If the temperature is above 85, don't allow food to be at room temperature for more than an hour.

--Don't let raw meat or poultry juices or marinades come into contact with cooked food.

--Refrigerate leftover salads and stews in shallow dishes that cool faster.

URL:
http://www.sfgate.com/cgi-bin/article.cgi?file=/chronicle/archive/1999/06/30
/FD89582.DTL

(c)1999 San Francisco Chronicle  Page 6/ZZ1

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


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



* Exported from MasterCook *

                             Tomato Sauce #3

Recipe By     :
Serving Size  : 1     Preparation Time :0:00
Categories    : Canning, Preserves, Pickles     Eat-Lf Mailing List
                Sauces & Gravies                Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2        tablespoons  olive oil
  5             cloves  garlic -- minced (5 to 6)
  1             medium  onions -- finely chopped
                        -- (1 to 2)
  1             medium  green peppers -- finely chopped
                        -- (1 to 2)
  1                     basket  fresh tomatoes -- cut into quarters,
                        seeds squeezed out *
     1/2         bunch  parsley -- finely chopped
  8              large  basil leaves -- torn into pieces
                        -- (8 to 10)
                        salt to taste

I usually take the whole garlic cloves, quartered onions and green peppers and pulse them until they're finely chopped. Either way, heat olive oil in large heavy stockpot. Add chopped garlic, onions and green peppers. Saute over medium low heat until tender but not browned. Meanwhile, load up the food processor with quartered tomatoes. Process each batch for about 1 minutes. Add pureed tomatoes to stockpot after the aromatics have softened. Raise heat to medium high. Continue adding batches of pureed tomatoes until they have all been processed. Add basil and parsley (oregano can be added at this point if desired). Bring to a boil, reduce heat to medium low and simmer until reduced by at least one third.** This will take a while but is necessary to avoid a watery sauce.

When sauce is of desired consistency, add salt to taste. Cool slightly. Ladle into one quart freezer containers and let cool completely before covering the containers and freezing. Thaw sauce slowly in covered saucepan on low. Do not panic when you remove the lid and see a blob of tomato puree surrounded by water. Just stir and simmer a bit and it will not separate again.

Pie's notes:

* It is not necessary to skin the tomatoes. I have always found that the skins get ground up so finely in the food processor that you cannot tell they're there. If you're using a tomato with a thicker skin, though, you may wish to skin them first by making an X on the bottom of each tomato and plunging into boiling water for about 15-20 seconds. Using plum tomatoes will yield a thicker sauce. If I'm not using plum tomatoes I will include at least a few plums with whatever type of tomatoes I happen to be cooking.

** Some people add a carrot or a tablespoon of sugar at this point to help cut the acidity of the tomatoes. I like a tangy sauce so I have never done this.
From "Williams, Pie" <PIE@goodwill.org>
aka Patricia Williams


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

NOTES : I make fresh tomato sauce every summer and freeze quarts of it to enjoy all winter. I learned from my mom and have never made sauce using canned tomatoes. Except for a couple of tablespoons of olive oil to saute the aromatics in, this virtually a fat free sauce. The only draw-back to this recipe is that it's not exactly a recipe. As I said I learned from watching my mom and have never written this down. It's all done in the food processor and it's very easy. All amounts are approximate -- sorry for the vagueness, but this has never failed me. Feel free to play around with this recipe. You won't be sorry!

* Exported from MasterCook *

                        Traditional Summer Pudding

Recipe By     :Graham Kerr's Best
Serving Size  : 8     Preparation Time :0:00
Categories    : Desserts                        Eat-Lf Mailing List
                Fruit

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2           cups  frozen unsweetened raspberries
  1 1/2           cups  frozen unsweetened blackberries
  1 1/2           cups  frozen unsweetened strawberries
  1 1/2           cups  frozen unsweetened blueberries
     1/2           cup  sugar
     1/4           cup  water
  1             packet  unflavored gelatin
  8             slices  hearty white bread -- crusts removed
                        Garnish:
  1                cup  lowfat vanilla yogurt cheese -- (strained yogurt)
  8             sprigs  fresh mint

Gently heat the berries and sugar until the berries are thawed and the sugar is dissolved. Remove them from the heat to ensure the berries do not cook.

Pour the water into a small saucepan, sprinkle with the gelatin, and let sit for 1 minute. Cook on low heat until the gelatin is completely dissolved and then stir into the berries.

Cut a circle from one of the slices of bread to fit into the bottom of a 6-cup bowl. Fit 6 bread slices around the sides of the bowl, overlapping them 1/4 inch. If the bottom of the bowl is smaller than the top, cut the bottom of the slices a little narrower than the top so the bread will fit in smoothly.

Pour in the berries and cover the top with the remaining bread. Cover the top of the pudding with a saucer just smaller than the top of the bowl and weight it down with a heavy can. Let it sit in the refrigerator for at least 3 hours, or longer for better flavor saturation. You can even make this delicious dessert the day before you want to serve it and let it set overnight.

Just before serving, run a rubber spatula around the edge of the pudding all the way down into the bowl. Cover the top with a plate and turn it over gently, easing the pudding out of the bowl onto the plate.

To serve: Cut the pudding into 8 wedges and garnish with a dollop of the strained vanilla yogurt and a sprig of the fresh mint.

From Ellen C.  <ellen@elekta.com>


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



* Exported from MasterCook *

                        Tropical Sunrise Smoothie

Recipe By     :Mountain High Yoghurt
Serving Size  : 1     Preparation Time :0:00
Categories    : Beverages                       Eat-Lf Mailing List
                Fruit                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  French Vanilla Cream fat-free yogurt
     1/2           cup  crushed pineapple in juice -- do not drain
  1                     kiwi fruit -- peeled
  1                     frozen banana

Combine in a blender and mix until smooth.

Source:
   "www.meadowgold.com"

From PatHanneman <kitpath@earthlink.net>





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



* Exported from MasterCook *

                      Tuna And Vegetable Sandwiches

Recipe By     :Donna Deane
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Fish & Seafood
                Spreads & Sandwiches

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1       12 ounce can  water-packed white meat tuna -- drained
  1         tablespoon  grated onion
  1                cup  sliced celery
     1/4           cup  low-fat mayonnaise
     1/4           cup  plain nonfat yogurt
  1                cup  frozen petite peas
                        Salt -- pepper
  4             slices  nonfat Vienna bread or other nonfat bread -- about 1-inch thick
                        Baby romaine leaves
  1                     carrot -- shredded

* Break up tuna in bowl with wooden spoon. Stir in onion and celery.

* Stir together mayonnaise and yogurt. Stir into tuna mixture. Stir in peas. Add salt and pepper to taste. Chill until ready to serve.

* Top 1 slice bread with romaine leaves. Spread tuna salad over top. Top with shredded carrot.

4 servings. Each serving: 284 calories; 646 mg sodium; 16 mg cholesterol; 6 grams fat; 25 grams carbohydrates; 30 grams protein; 1.32 grams fiber.
Source:
   "Low-Fat Cooking: Vegefy your tuna sandwich"
Copyright:
   "LA Times Oct 21, 1998"

From PatHanneman <kitpath@earthlink.net>




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

NOTES : Water-packed tuna is an essential staple of the low-fat kitchen, a great thing to have on hand for last-minute meals. Often, I'll make tuna sandwiches for lunch or a light dinner. Instead of straight tuna salad--which typically requires a lot of mayonnaise--I add shredded carrot and frozen petite peas to the usual celery-onion-tuna mix. The peas add a great fresh taste to the salad. I use frozen peas because they thaw quickly without cooking, and they instantly chill down the sandwich mix. Be sure to use petite peas, not the larger variety. Low-fat mayonnaise and plain nonfat yogurt make the sandwich dressing, a combination that saves about 76 grams of fat when compared with the same amount of regular mayonnaise. When choosing bread for low-fat sandwiches, read the labels. One of my favorite Vienna-style breads has no fat. Put lots of romaine leaves on the bread for crunch and bulk before topping with tuna and lots of shredded carrots. Serve the sandwich open-faced ! to save on fat an

* Exported from MasterCook *

               Turkey Burgers, Everyday Kitchen's Favorite

Recipe By     :Digital Chef
Serving Size  : 4     Preparation Time :0:00
Categories    : Burgers & Loaves                Eat-Lf Mailing List
                Turkey

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              bunch  scallions -- cut into 4 pieces
  2               cups  fresh shiitake mushrooms
  1 1/4         pounds  ground turkey breast
  1              large  egg
     1/2      teaspoon  dry mustard
  1               tbsp  Worcestershire sauce
     1/4      teaspoon  freshly ground black pepper
  1 1/2       teaspoon  salt
  2                cup  red onion -- thinly sliced
  1               tbsp  granulated sugar
  2               tbsp  red wine vinegar
     1/2          head  red leaf lettuce
  4                     fresh bakery rolls or buns

1) Prepare grill (or broiler). Place scallions in a food processor; pulse until chopped, about 10 pulses. Add mushrooms and pulse until chopped; about 10 pulses.

2) Add turkey, egg, mustard, Worcestershire sauce, pepper, and 2/3 of the salt; pulse until combined; about 30 seconds.

3) Divide mixture into equal parts. Shape into burgers.

4) Combine red onions with sugar, vinegar, and remaining salt in a medium-sized mixing bowl. Toss thoroughly to combine. Set aside to marinate for a minimum of 15 minutes.

5) Place burgers on grill or under broiler until golden-brown, about 5 minutes on each side.

6) Serve burgers with washed lettuce, marinated red onions, and mayonnaise on a toasted bakery roll. If desired, stir some pesto into your favorite mayonnaise to create a pesto mayonnaise spread. Serves 4

Estimated Time: 30min

"This recipe is from one of our fellow employees, Tonya. She made these for the team one afternoon and we decided to put them on-line as one of our favorites. Serve them with a simple pesto or herbed mayonnaise. Simply stir some leftover pesto or chopped herbs into some mayonnaise. "


Description:
   "Includes caramelized red onion relish."

From PatHanneman <kitpath@earthlink.net>





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



* Exported from MasterCook *

                          Turkey Burgers, Tasty

Recipe By     :Joe Famularo
Serving Size  : 6     Preparation Time :0:00
Categories    : Burgers & Loaves                Eat-Lf Mailing List
                Turkey

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              pound  Fresh ground turkey
     1/2           cup  fresh bread crumbs
     1/2           cup  finely chopped onion
  2        tablespoons  fresh flat leaf parsley -- finely chopped
     1/4           cup  ketchup
     1/2                lemon -- juiced
  1           teaspoon  Worcestershire sauce
  1           teaspoon  low-sodium soy sauce
                        freshly ground black pepper -- to taste
  6                     sandwich rolls -- split
  6                     lettuce leaves
                        honey mustard vinaigrette (optional)

1. Combine turkey and bread crumbs in a large bowl; add onion and parsley.

2. In a small bowl, combine the ketchup, lemon juice, Worcestershire, soy sauce, and pepper. Mix well, then pour over turkey mixture. With sprayed fingers, lightly mix until combined. Lightly form into 6 burgers. Put burgers on a plate, spraying oil in both sides of each.

3. Prepare the grill; spray a wire basket with oil. When the fire is ready, arrange the burgers in the basket, taking care to properly adjust the basket so the burgers don't fall out. Put the basket on the fire, and grill 4 to 5 minutes. Turn and grill 4 to 5 minutes longer.

4. Just before the burgers are done, place the split rolls on the grill; watch the rolls carefully, as they grill quickly. Transfer 1 roll to each of 6 plates; top each with a grilled burger, then add lettuce leaf dressed in honey-mustard vinaigrette.

--sources--
Joy of Healthy Grilling: Keeping The Fat Low and the Flavor High, Joe Famularo (Barrons). Contributor: Pat Hanneman for Eat-LF 6/99

From source Each serving (without honey-mustard vinaigrette): Calories: 255 Carbohydrates: 30g Dietary Fiber: 2g Cholesterol: 52mg Protein: 24g. Total Fat: 4g. Sat. fat: 2g Sodium: 457mg

From PatHanneman <kitpath@earthlink.net>





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

NOTES : Tested by Margaret Howell (CNN). When the grill ran out of gas, she "finished cooking them in the oven. Delicious!"


* Exported from MasterCook *

                   Vegetable Risotto (Pressure Cooker)

Recipe By     :Weight Watchers Fast and Fabulous Cookbook
Serving Size  : 2     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Pressure Cooker
                Rice                            Side Dishes


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2          teaspoons  vegetable oil
  2        tablespoons  diced onion
  1              clove  garlic -- minced
     1/2           cup  mushrooms -- chopped
     1/2           cup  zucchini -- in 1/2" dice
  1             medium  green bell pepper -- in 1/2" squares
  1             medium  tomato -- blanch/seed/chop
  2             ounces  long-grain rice -- uncooked
     2/3           cup  water
  1            package  instant chicken broth and seasoning mix

In 4 quart pressure cooker heat oil. Add onion and garlic and saute until onion is softened. Add mushrooms and zucchini and toss to combine. Add green pepper and tomato and saute for 3 minutes. Add rice and stir to combine. Stir in water and broth mix. Close cover securely. Place pressure regulator firmly on vent pipe and heat until regulator begins to rock gently. Cook at 15 pounds pressure for 5 minutes.

Let pressure drop of its own accord. Open cooker and let stand uncovered for 5 minutes. Using a fork, toss risotto lightly before serving.
MC formatting by bobbi744@acd.net  ICQ# 12099532




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



* Exported from MasterCook *

                     Vegetable Stock Pressure Cooked

Recipe By     :Lorna J. Sass, Cooking Under Pressure,p.40
Serving Size  : 4     Preparation Time :1:00
Categories    : Eat-Lf Mailing List             Pressure Cooker
                Soups & Stews                   Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1         Tablespoon  Canola Oil
  2             Medium  onions -- coarsely chopped
  1              Clove  garlic -- minced (optional)
  3              Large  carrots -- cut into 3-4 chunks
  4             Stalks  celery -- cut into 3-4 chunks
  1 1/2                 parsnips -- cut into 3-4 chunks
  2                     bay leaves
     1/2      Teaspoon  dried thyme -- or dried oregano
  6             Sprigs  fresh parsley -- coriander, or basil
  8               Cups  carrots -- & veg, coarse choppe
     1/2      Teaspoon  salt -- or to taste
  8               Cups  cold water -- approximately

1. Heat the oil in the cooker and saute the onions and garlic (if using) over medium heat, stirring frequently, until golden brown, about 5-6 minutes. For a richer stock of darker colour, saute the onions until dark brown, about 15 minutes.

2. Toss in the carrots and celery and saute an additional minute.

3. Add the parsnips, bay leaves, thyme or oregano, herbs, chopped vegetables, and salt, with just enough water to reach the maximum capacity advised by the manufacturer. Stir carefully to scrape up any browned bits of onion sticking to the bottom of the pot.

4. Lock the lid in place and over high heat bring to high pressure. Adjust the heat to maintain high pressure and cook for 10 minutes. Let the pressure drop naturally, about 7-10 minutes, or use a quick-release method. Remove the lid, tilting it away from you to allow any excess steam to escape.

5. Allow the stock to cool slightly. Strain into a large storage container. Cover and refrigerate until needed

Entered to MasterCook by Ellen Pickett <ellen@qnetix.ca> 1997.



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

NOTES :
Possible vegetables for coarse chopping and inclusion in the 8 cups:
potato peelings
broccoli stalks
zucchini
celery, parsnip, and carrot chunks, peelings, and trimmings
wilted celery and carrots
onions, peeled
leek greens
scallions
parsley, dill, coriander, and basil sprigs, leaves, or stems
wilted lettuce and watercress
turnips, peeled
bay leaf or a few pinches of dried herbs

I think this would both be suitable candidates for the Leb Lebi recipe I posted a few minutes ago.


* Exported from MasterCook *

                    Vermicelli Salad With Sliced Pork

Recipe By     :Healthy Ways with Pasta
Serving Size  : 4     Preparation Time :0:30
Categories    : Eat-Lf Mailing List             Meats
                Pasta                           Salads


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  8             ounces  vermicelli
     1/2      teaspoon  oil
  4             ounces  pork loin
  2             cloves  garlic -- minced
  3                     carrot -- julienned
  4             stalks  celery -- julienned
  2          teaspoons  sesame oil
     1/4      teaspoon  salt
  2        tablespoons  rice vinegar
  1           teaspoon  dry sherry
                        pepper
                        Tabasco sauce

Trim pork loin of fat, pound flat and slice into thin strips.

Break the vermicelli into threads and drop into 3 quarts boiling water with 1-1/2 teaspoons salt. Cook until al dente.

While the pasta cooks, heat the oil in a wok or large skillet over medium high heat. Stir fry the pork strips in the oil for 2 minutes. Add the garlic and cook for 30 seconds, stirring constantly to keep it from burning. Add the carrots and the celery and stir fry for 2 minutes more.

Drain the pasta and toss it in a large bowl with the pork mixture. Drizzle the sesame oil over the pasta , then sprinkle with the 1/4 teaspoon salt, pepper and Tabasco and toss thoroughly. Pour the vinegar and sherry over the salad and toss again.

Serve the salad at room temperature or chilled.

From KSBAUM@aol.com



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



* Exported from MasterCook *

                              Waldorf Salad

Recipe By     :Taken from the BH&G Low Calorie Recipes 1994
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Fruit
                Salads                          Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cups  apples -- chopped (2 medium)
  1 1/2      teaspoons  lemon juice
     1/4           cup  raisins -- or
                        snipped pitted whole dates
  2        tablespoons  grapes -- seedless, green,
                        halved
  2        tablespoons  sliced celery
     1/4           cup  fat-free mayonnaise -- or salad dressing
     1/4           cup  fat-free yogurt -- plain
                        Lettuce leaves
  1         tablespoon  pecans -- or walnuts chopped

Toss together chopped apple and lemon juice in a medium mixing bowl. Stir in raisins or snipped dates, grapes and celery. For dressing, stir together mayonnaise or salad dressing and yogurt in a small mixing bowl. Fold dressing into apple mixture. Cover and chill for 2 to 24 hours.
To serve, arrange lettuce leaves on four salad plates. Spoon salad mixture onto lettuce-line plates. Sprinkle with chopped nuts.

Makes 4 servings.

As per magazine Nutritional Information per serving: Calories 110, Total Fat 2g (Saturated Fat 0g), Cholesterol 0, Sodium 208mg, Carbohydrates 24g, Dietary Fibre 2g, Protein 2g.
As per magazine:
Food exchanges: 1-1/2 Fruits

Based on the info given above the WW Points =2

Typed into MC & WW Pointed added 6/13/99 by hdeacey@sympatico.ca








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



* Exported from MasterCook *

                            Warm Chicken Salad

Recipe By     :Quick & Healthy Cooking, August '94
Serving Size  : 2     Preparation Time :0:00
Categories    : Chicken                         Eat-Lf Mailing List
                Salads

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  cooked chicken breast -- shredded
     1/4           cup  sliced mushrooms
  1                cup  sweet red peppers -- diced
     1/4           cup  fat-free mayonnaise
  2        tablespoons  lemon juice
  2        tablespoons  green onion -- minced
  1           teaspoon  herbal salt substitute
     1/2           cup  lowfat mozzarella cheese -- shredded
  2               cups  lettuce -- shredded

In a large bowl, mix the chicken, mushrooms, peppers, mayonnaise, lemon juice, green and herbal blend.
Coat a small baking sheet with nonstick spray. Form the chicken mixture into 2 flat patties. Place on the sheet. Sprinkle the chicken mixture with the mozzarella. Place in the broiler, and broil about 4 inches from the heat until the cheese has melted and the chicken is warmed through, about 5 minutes.

Place th lettuce on 2 dinner plates. Top with the hot chicken mixture and garnish with the lemon slices.

Serves 2.

Per serving: 181 calories, 5.1 g fat, 25% CFF, 50.9 mg cholesterol, 467 mg
sodium, 1.7 g dietary fiber
WW points - 4.

Variation: For Warm Turkey Salad, use turkey breast instead of the chicken and replace the sweet red pepper with an equal quantity of diced tomatoes and cucumbers. Use reduce-hat Cheddar cheese instead of the mozzarella.

Quick & Healthy Cooking, August '94

MC formatting by bobbi744@acd.net  ICQ# 12099532





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



* Exported from MasterCook *

                          Watermelon Lime Cooler

Recipe By     :Jump Up and Kiss Me, Jennifer Thompson (pg 279)
Serving Size  : 4     Preparation Time :0:00
Categories    : Beverages                       Eat-Lf Mailing List
                Fruit                           Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3               cups  watermelon -- chopped and seeded
  4               cups  water
     3/4           cup  granulated sugar
     3/4           cup  freshly squeezed lime juice -- or more to taste
                        mint sprigs -- for garnish
                        fresh ginger root -- for garnish

Puree the watermelon with half the water, then strain, pressing hard on the pulp.

Boil the remaining water and sugar until dissolved, about 5 minutes. Allow to cool, then stir all of the ingredients in a pitcher. Pour into tall glasses filled with ice, and garnish with the mint and ginger.

>From:  Ellen C  <ellen@elekta.com>


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

NOTES : "This beverage is a bit like drinking watermelon with a zing. You don't have to boil the sugar water, but it will taste better if you do."

* Exported from MasterCook *

                             Wheat Berries #2

Recipe By     :Hawkins Futura Cookbook - 1987 Supplement
Serving Size  : 8     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Pressure Cooker
                Vegetables                      Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cups  wheat berries
  5 1/3           cups  water
  1 1/2    tablespoons  butter
  2             cloves  garlic -- minced
  2             medium  zucchini -- halved, 1/4" slices
  2              large  red bell peppers -- seeded, 1/4" pieces
  8                     green onions -- chopped
     3/4      teaspoon  salt -- (optional)
     1/8      teaspoon  pepper -- (optional)

To cook reduced quantities: reduce all ingredients proportionately and then increase water in step 1 by 1 cup.

1.  Put berries and 5 cups water in cooker.

2.  Close cooker.  Bring to full pressure on high heat.  Reduce heat and cook for 15 minutes.

3.  Remove cooker from heat.  Allow to cool naturally.

4.  Open cooker.  Empty berries into a colander.

5.  Melt butter in a large skillet.  Add garlic and stir for a few seconds. Add zucchini and stir fry for about 3 minutes.  Add red pepper.  Cook, stirring frequently, till zucchini is crisp-tender (approximately 7 minutes) adding remaining water (1/3 cup) a tablespoon at a time to prevent browning.  Add green onions and stir fry for 1 minute.  Add berries, salt The original called for six tbsp of butter.and pepper.  Stir just until mixed.  Serve hot as a main course.

Yield:  7 1/2 cups

From Ellen C. <ellen@elekta.com>




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



* Exported from MasterCook *

                        White Rice Under Pressure

Recipe By     :Lorna Sass, Cooking under Pressure, p. 201
Serving Size  : 3     Preparation Time :0:12
Categories    : Eat-Lf Mailing List             Pressure Cooker
                Rice                            Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  long-grain white rice -- extra long-grain
  1 1/2           cups  water -- see note 1
  1         tablespoon  oil -- see note 2
     1/2      teaspoon  salt -- or to taste
                        additional flavourings as desired

1. Combine all ingredients in the cooker. Use 1 1/2 to 1 3/4 cups water, stock, or bouillon. Instead of oil, sweet butter, cut into bits, may be used.

2. Turn the heat to high and stir a few times to blend.

3. Lock the lid in place and over high heat bring to high pressure. Adjust the heat to maintain high pressure and cook for 3 minutes.

4. Turn off the heat and let the pressure drop naturally for 7 minutes. Quick-release any remaining pressure. Remove the lid, tilting it away from you to allow any excess steam to escape.

5. Taste the rice. If it is not quite done, replace the lid and steam in the residual heat for a few more minutes. When the rice is done, fluff with a fork, adjust seasonings, and serve.

>From: "Ellen Pickett" <ellen@qnetix.ca>





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

NOTES : White Rice Cooking Chart
For a dry rice, use the smaller amount of liquid. For a moist rice, use the
maximum.

Extra Long-Grain      Cups Liquid    Optional Salt    Oil/Butter    Yield in
Cups
White Rice

1 cup                     1 1/2 - 1 3/4             1/2 tsp        1 Tbsp
3
1 1/2 cups             2 1/4 - 2 1/2              3/4 tsp       1 Tbsp
4 - 4 1/2
2 cups                   3      - 3 1/4              1 tsp          2 Tbsp
5 1/2 - 6
3 cups                   4 1/4 - 4 1/2              1 1/2 tsp    2 1/2 Tbsp
7 1/2 - 8

Do not cook more than 3 cups of dry white rice in a 6-quart cooker.


From ???@??? Sat Jun 26 11:09:47 1999
Received: from lists1.best.com (lists1.best.com [206.86.8.15])
	by cortex.elekta.com (8.9.3/8.9.3) with ESMTP id MAA29848
	for <ELLEN@BRAKES.ELEKTA.COM>; Wed, 16 Jun 1999 12:57:07 -0400 (EDT)
Received: (from daemon@localhost)
	by lists1.best.com (8.9.3/8.9.2/best.ls) id IAA03398;
	Wed, 16 Jun 1999 08:30:33 -0700 (PDT)
Message-Id: <199906161530.IAA03398@l

* Exported from MasterCook *

                       White Rice, Pressure Cooker

Recipe By     :Hawkins Futura Cookbook - 1987 Supplement
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Pressure Cooker
                Rice                            Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3               cups  water
  2        tablespoons  butter
  1           teaspoon  salt
  2               cups  long-grain white rice

To cook reduced quantities:  reduce all ingredients proportionately but not below one-fourth.

1.  Pour water into cooker.  Bring to boil on high heat.  add remaining
 ingredients.  Stir

2.  Close cooker.  Bring to full pressure on medium-high heat.  Reduce heat
and cook for 5 minutes.

3.  Remove cooker from heat.  Allow to cool naturally for 5 minutes.  Press
finger-tip control lightly to release pressure.

4.  Open cooker.

Yield: 6 cups

If you with to omit butter:

1 cup long-grain white rice
2 1/2 cups water
To cook reduced quantities:  reduce all ingredients proportionately except water in step 2; do not reduce water in step 2 at all.

1.  Put rice and 1/2 cups water in a metal bowl (large enough to hold 3 1/2 cups).  Stir.

2.  Pour remaining water (1 cup) into cooker.  Put grid in cooker.  Place bowl on grid.

3.  Close cooker.  Bring to full pressure on high heat.  Reduce heat and cook for 5 minutes.

4.  Remove cooker from heat.  Allow to cool naturally for 5 minutes.  Press finger-tip control lightly to release pressure.

5.  Open cooker.

Yield:  3 cups

From Ellen C  <ellen@elekta.com>




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

Suggested Wine: l



* Exported from MasterCook *

                          Wild Rice Picnic Salad

Recipe By     :
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Rice
                Salads                          Tofu
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2 1/2           cups  Cooked Wild Rice
  2               cups  Sliced Red Grapes
  8                 Oz  Waterchestnuts, Canned -- Drained, Chopped
     1/4          cups  Lowfat Soft Tofu -- Or
                        Plain Soy Yogurt
  2               Tbsp  Lowfat Mayonnaise -- Or
                        Eggless Mayonnaise
  1               Tbsp  Dill Weed
     1/4          cups  Slivered Almonds

In a large bowl combine wild rice, grapes, and water chestnuts. In a separate bowl, beat tofu or yogurt with a fork until smooth. (If the tofu does not beat to the consistency of mayonnaise, add a few drops of water.) Add mayonnaise and dill weed, and stir well. Pour over wild rice mixture and mix thoroughly. Chill for several hours. Toss in almonds before serving.
Makes 6
Serving size: 3/4 C

Calories.....150.....Fat.....4 g.....Fiber.....2.5 g.

>From: "Dancer^" <sigatress@attcanada.net> mailing list healthy-recipes

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



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

NOTES : Cal 179
Total Fat 5.5g
Sat Fat 0.8g
Carb 30.3g
Fib 3.3g
Pro 5.3g
Sod 53mg
CFF 25.6%


* Exported from MasterCook *

                         Wild Rice Waldorf Salad

Recipe By     :Moosewood Restaurant Lowfat Favorites
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Fruit
                Rice                            Salads
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     2/3           cup  wild rice
  2 1/2           cups  hot water
  1                cup  brown rice
                        -- preferably long grain
  1              large  tart apple -- Crispen, G. Smith
  3        tablespoons  fresh lemon juice
  1                     bell pepper any color -- seeded and diced
  1                cup  diced celery
     1/2           cup  minced red onion
     1/2           cup  currants -- or raisins
     1/4           cup  toasted almonds -- chopped or slivered
                        -- or walnuts
                        dressing:
     1/2           cup  orange juice
  1         tablespoon  pure maple syrup -- or honey
  1           teaspoon  ground coriander
     1/2      teaspoon  ground cardamom
  1         tablespoon  canola oil
                        -- or other vegetable oil

In a saucepan with a tight fitting lid, soak the wild rice in 1 cup of the hot water for 30 minutes. Add the remaining 1 1/2 cups of water, bring to a boil, then lower to a simmer, cover and cook for about 45 minutes, until the rice is tender.

When the rice has cooked for about 30 minutes, dice the apple and toss with the lemon juice in a large bowl. Add the peppers, celery, red onions currants or raisins, and almonds or walnuts and set aside. Whisk together all of the dressing ingredients. Add the cooked rice and the dressing to the bowl and toss well to combine.
From "Ellen C." <ellen@brakes.elekta.com>





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



* Exported from MasterCook *

                         Wisconsin Cheese Chowder

Recipe By     :Prevention's Freezer Cookbook - For the Freezer
Serving Size  : 9     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Soups & Stews
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              small  sweet red or green pepper -- minced
  1              small  onion -- minced
  1                cup  celery -- sliced
     1/4           cup  apple juice
  1           teaspoon  minced garlic
     1/3           cup  all-purpose flour
  2               cups  frozen defatted chicken stock -- thawed
  4               cups  potatoes -- diced
  1                cup  skim milk
     3/4           cup  shredded extra-sharp low-fat Cheddar
                        cheese
     1/4           cup  shredded nonfat swiss cheese

In a Dutch oven, combine the peppers, onions, celery, apple juice, and garlic. Cook, stirring, over medium-high heat for 5 minutes. Add the flour and 1/2 cup of the stock. Cook, stirring, for 2 minutes.

Add the potatoes and the remaining 1-1/2 cups stock. Bring to a boil. Reduce the heat to medium. Cover and cook for 20 minutes, or until the potatoes are tender. Check by inserting the tip of a sharp knife into 1 piece.

Transfer 1 cup of the soup to a blender or food processor. Process until smooth. Return to the pot. Add the milk, Cheddar, and Swiss. Stir to combine. Cook, stirring, for 3 minutes, or until the cheese melts.

Makes 9 cups

To freeze, pack the cooled soup in a freezer-quality plastic container.

To use, thaw overnight in the refrigerator. If it separates after thawing, process in a blender or food processor until smooth. Transfer to a saucepan. Cover and cook, stirring frequently, over low heat; for 4 to 5 minutes, or until hot. Be careful not to scorch.


From SuzyWert@aol.com




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

NOTES : Cheese-lovers give four stars to this creamy chowder, which is thick with extra-sharp Cheddar and Swiss. Pureeing a small amount of the soup gives it a creamier texture.

Here are 5 more recipes from the Prevention Freezer Cookbook. It is a great cookbook for cooking in bulk and freezing meals for lazy and busy cooks. Most of the freezer cookbooks rely on canned soup for the sauce -- and ground beef for everything else. I am sick of seeing umpteen versions of barfaroni, and this cookbook has a lot of other, less familiar, food choices in addition to having lower fat.


* Exported from MasterCook *

                        Yogurt As Dessert Topping

Recipe By     :Ellen C.  <ellen@elekta.com>
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Information, Tips, Misc.
                Sauces & Gravies                Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2              parts  nonfat strawberry yogurt -- or any flavor
  1               part  nonfat Cool Whip
                        fresh fruit -- optional
                        ---
                        OR:
                        nonfat vanilla yogurt cheese -- or any flavor
                        ---
                        OR:
                        nonfat yogurt cheese
                        strawberry preserves -- or any flavor

You an easily make your own flavored yogurt cheese by adding sweetener and flavored extracts of your choice to the drained yogurt.







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



* Exported from MasterCook *

                               Yogurt Pops

Recipe By     :Family Web Corner
Serving Size  : 1     Preparation Time :0:00
Categories    : Desserts                        Eat-Lf Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1               pint  plain yogurt
     1/4           cup  frozen grape juice concentrate
  1         tablespoon  honey -- or corn syrup

Pour all ingredients into mixing bowl and stir until well blended. Spoon mixture into popsicle molds or paper cups. Put spoons or popsicle sticks into cups for handles. Freeze over night. Remove molds or cups and serve.

Variations:  vanilla yogurt or other flavors.  Apple, orange, pineapple, or other fruit concentrates.

Source:
   "Early Childhood Educators www.nauticom.net"
Copyright:
   "1999"

From PatHanneman <kitpath@earthlink.net>




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

NOTES : Back to Index Children sometimes enjoy snacking more than eating healthy meals especially in the summer's hot weather, so it is important to provide healthy snacks. The following recipe can be prepared by the child with parental or teacher assistance. These popsicles are not only healthy, but are real kid-pleasers!

* Exported from MasterCook *

                               Yogurt Rice

Recipe By     :Donna Deane
Serving Size  : 4     Preparation Time :0:15
Categories    : Eat-Lf Mailing List             Indian
                Rice                            Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  long-grain rice
  2               cups  water
  1           teaspoon  brown mustard seeds
  2          teaspoons  mung dal
                        Non-stick cooking spray
     1/2      teaspoon  oil
  1                     serrano pepper -- minced
  1         tablespoon  minced ginger root
     1/4                cucumber -- peel, seed and mince
  2               cups  plain nonfat yogurt
     1/2           cup  skim milk
  1           teaspoon  salt
     1/4           cup  minced cilantro

* Bring water to boil in saucepan and add rice. Return to boil, then reduce heat, cover and simmer until tender and water is absorbed, 20 to 25 minutes.

* While rice is cooking, toast mustard seeds and dal in skillet sprayed with nonstick cooking spray and oil until mustard seeds begin to pop, 2 to 3 minutes.

* Fluff rice with fork and stir in mustard seeds, dal, chile, ginger and cucumber.

* Combine yogurt, milk and salt. Lightly stir into rice with fork. Sprinkle with cilantro.

4 (1-cup) servings. Each serving: 255 calories; 692 mg sodium; 3 mg cholesterol; 1 gram fat; 49 grams carbohydrates; 12 grams protein; 0.60 gram fiber.
Description:
   "Creamy and Tangy Side Dish"
Source:
   "Low-Fat Cooking: A Taste of India"
S(Contributed by):
   "kitpath@earthlink.net 6/99"
Copyright:
   "LA Times Jan 20, 1999"
Yield:
   "4 cups"
Start to Finish Time:
   "0:40"

From PatHanneman <kitpath@earthlink.net>




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

NOTES : Yogurt rice, a South Indian dish, is commonly served as a side dish in Indian restaurants. The yogurt gives the rice a creamy texture that other dishes get from cream or cheese. The rice is very light-tasting with a tang and slight crunch from mustard seeds and dal. Leave the seeds in the serrano chile for extra bite. Stirring the chile and ginger into the hot rice cooks them slightly. The finished dish will be very moist, almost pudding-like, and is excellent served with meats, chicken or vegetarian dishes. I like it so much that I think it makes a good main course for a light lunch or early dinner. - DD

* Exported from MasterCook *

                          Zippy Kidney Bean Dip

Recipe By     :
Serving Size  : 6     Preparation Time :0:00
Categories    : Appetizers                      Dips
                Eat-Lf Mailing List             Legumes
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2            cup  Cooked Red Kidney Beans
     1/2           cup  lowfat sharp cheddar cheese -- Chopped
     3/4           cup  Plain Lowfat Yogurt
     1/4      teaspoon  Garlic Powder
  2           teaspoon  Jalapeno Pepper -- Chopped
     1/4      teaspoon  Chili Powder
     1/2      teaspoon  Onion Powder
     1/2      teaspoon  Hot Sauce

In a blender or food processor, puree the beans to a coarse paste, (Beans may also be mashed by hand).  Put into a bowl and add all of the other ingredients, blending well.

Serve at room temperature. Makes about 2 3/4 cups of dip.

SUGGESTED DIPPERS: Celery, Jicama, Cabbage, Pita points.

From Ellen C  <ellen@elekta.com>



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



* Exported from MasterCook *

                      Zucchini Muffins, Good Morning

Recipe By     :99% Fat-Free Ckbk, Barry Bluestein & Kevin Morrissey
Serving Size  : 12    Preparation Time :0:00
Categories    : Breads: Quick & Muffins         Eat-Lf Mailing List
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cups  all-purpose flour
  2              tsps.  baking powder
     1/4          tsp.  baking soda
     1/2          tsp.  salt
  6             Tbsps.  nonfat liquid egg substitute
  1               tsp.  grated orange rind
     1/3           cup  light corn syrup
  6             Tbsps.  dark brown sugar -- firmly packed
     1/2          tsp.  ground allspice
  1 1/4           tsp.  ground cinnamon
     1/4          tsp.  ground cloves
  1                cup  peeled shredded zucchini
                        -- (about 12 ounces)
     1/2           cup  seedless raisins
                        Light vegetable oil cooking spray

Preheat oven to 400 degrees.
Sift the flour, baking powder, baking soda, and salt together and set aside.

Put the egg substitute into a large mixing bowl and whisk for about 30 seconds, until frothy. Whisk in the orange rind and corn syrup. Add the sugar and spices and whisk. Whisk in the zucchini, then the raisins. Dump this into the flour mixture and combine with a wooden spoon, just until blended.

Spray the vegetable oil spray over the surface of 12 muffin tin cups for about 3 seconds, covering as much of the exposed surface as possible. Spread the oil evenly into the wells with your fingers.

Fill the wells about two-thirds full with batter. Bake for 15 minutes, until the muffins begin to separate from the sides of the tin and a tester inserted into the center of a muffin comes out clean. Store in an airtight container.

Yield - 12 muffins
Fat per muffin - 0.47 g.

From "Elise Smith" <epksmith@sonic.net>


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


