* Exported from MasterCook *

                               Aegean Salad

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


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        For the Lime Vinaigrette:
  1              large  garlic clove -- crushed
  1         tablespoon  olive oil -- *
     1/4           cup  lime juice
     1/4           cup  dill weed
                        ---
                        For the Salad:
  1                cup  uncooked brown rice -- cooked and cooled
     1/3           cup  chopped scallions
  1             medium  cucumber -- peeled and very
                        coarsely chopped
     1/3           cup  fresh parsley sprigs -- packed
     1/2         pound  lowfat feta cheese -- crumbled
                        Fresh-ground pepper to taste

* original was 1/2 cup olive oil

1. Mix all the ingredients for the vinaigrette and reserve.
2. Combine all the ingredients for the salad.
3. Add the vinaigrette and mix thoroughly.

The vinaigrette can be added well in advance of serving.

Yield: 6 servings

>From: "Lyn  Belisle" <belisle@tenet.edu>



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

NOTES : I have been meaning to send this rice salad recipe to everyone for ages -- it is so good -- hope it will be your new favorite, too. I cut down on the amount of oil significantly (I use about a tablespoon). About the dill weed, the 1/4 cup is for fresh. For dried, about half that is fine. It's best at room temperature.

* Exported from MasterCook *

                             Apple Marmalade

Recipe By     :Vivian Levya
Serving Size  : 60    Preparation Time :0:00
Categories    : Canning, Preserves, Pickles     Condiments & Seasoning
                Eat-Lf Mailing List             Fruit
                Low Fat                         Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2           cups  water
  5               cups  sugar
  2        tablespoons  lemon juice
  8               cups  apples -- peeled & sliced thin
                        -- about 10 apples
  1                     orange
                        -- quartered, seeded and thinly sliced
                        -- including rind

Heat water and sugar; stir until sugar dissolves. Add lemon juice, apples and orange. Boil rapidly, stirring constantly until candy thermometer registers 220 degrees or until mixture thickens. (Bring to a full boil; slowly reduce heat and keep at a full boil for 1/2 hour).

Remove from heat. Skim and ladle into hot sterilized jars. Top with thin layers of paraffin wax. Cool and cover. Store in a cool place.

>From: Katherine Levya Rodman <levya@mindspring.com>




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

NOTES : This recipe is originally from the New York Times Cookbook

When I was younger my grandmother used to make the most wonderful jams and jellies. She would put up hundreds of these little jars of yumminess, canning her jams in baby food jars, mushroom jars, anything she had handy. I remember giving her a jam sampler for Christmas each year (talk about taking coals to Newcastle). I know she ate the jam but her real joy must have come from having more jars. When my grandmother passed away in 94 I thought we had lost all of her recipes. In fact, I hadn't thought of them in years until I found an old parish cookbook at my mother's house. It's "The Alfred Parish Church Cookbook" celebrating the 200th anniversary of the church in Alfred, ME. In it I found a wealth of my grandmother's recipes, treasures that I had thought were lost. So now I'm sharing them with you. I must admit that I haven't made any of these and my forrays into jam making have been somewhat disastrous. Maybe you all will

* Exported from MasterCook *

                            Artichoke Bean Dip

Recipe By     :
Serving Size  : 1     Preparation Time :0:00
Categories    : Appetizers                      Dips
                Eat-Lf Mailing List             Fatfree Mailing List - 1997
                Low Fat                         Spreads & Sandwiches
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  15                oz  canned navy beans -- drained
                        -- or pinto beans
  14                oz  canned artichoke hearts -- drained
  7             ounces  canned artichoke hearts -- drained and minced
  2               Tbsp  lemon juice
  2             cloves  garlic -- pressed
  2              whole  green onion -- chopped
                        -- or minced yellow onion
                        salt and pepper -- to taste
                        paprika -- for garnish

Combine all ingredients EXCEPT the 7 oz of minced artichokes in a food processor and blend until smooth. Stir in the minced artichoke pieces for texture and enhanced flavor.

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




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

NOTES : We love this with anything dippable.  Bagels, veggie sticks, crackers etc.

* Exported from MasterCook *

                             Asian Tofu Salad

Recipe By     :Moosewood Restaurant Lowfat Favorites
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Salads                          Tofu
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  12            ounces  lowfat firm tofu
     1/3           cup  red bell peppers -- chopped
     1/3           cup  scallions -- chopped
  1         tablespoon  fresh parsley -- chopped
                        Dressing:
  2             cloves  garlic
  2          teaspoons  fresh ginger root -- grated
     1/2      teaspoon  chili paste -- or to taste
  2        tablespoons  soy sauce
  2        tablespoons  rice vinegar
  1           teaspoon  dark sesame oil

Crumble the tofu using a wooden spoon or fork.  Whisk the dressing ingredients together. Add the dressing and the peppers, onion, and parsley. Mix well. Serve at room temperature or chilled.

This salad will keep for 2-3 days.

Serving suggestions:  Tusk the salad in a pita with watercress. Or serve it on rice crackers, or with roasted vegetables.

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


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



* Exported from MasterCook *

                          Bake Fried Sage Leaves

Recipe By     :High-Flavor, Low-Fat Italian Cooking
Serving Size  : 6     Preparation Time :0:00
Categories    : Condiments & Seasoning          Eat-Lf Mailing List
                Low Fat                         Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        olive oil spray
  1              bunch  fresh sage leaves -- largest you can find
  1                     egg -- plus
  2                     egg whites
                        OR half-cup egg substitute -- lightly beaten
                        with a fork
                        salt and black pepper
     3/4           cup  fine toasted breadcrumbs
                        OR flour -- in a shallow bowl

1. Preheat oven to 400F. Spray a nonstick baking sheet with spray olive oil. Using a pastry brush, brush the sage leaves on both sides with the egg mixture and season with salt and pepper. Dip each in bread crumbs or flour, turning to coat on all sides, shaking off the excess.

2. Arrange the sage leaves on the prepared baking sheet. spray the tops of the leaves with oil and reseason with salt and pepper. Bake the leaves until crisp and nicely browned, 1- to 12 minutes. Serve at once.

Makes 20 to 24 leaves. Serve as an antipasto or garnish for other dishes.

[23 cals per leaf, 20% fat]

Variation: Stuff sage leaves. Cut 1 ounce smoked mozzarella, bel paese, or fontina into flat thin strips a little smaller than the sage leaves. Brush 2 sage leaves with egg mixture on both sides. Season with salt and pepper. Press the leaves together, sandwiching a strip of cheese between them. Dip the leaves in bread crumbs or flour, turning to coat on all sides, shaking off the excess. Spray with oil and bake as described above.

>From: Pat Hanneman <kitpath@earthlink.net>



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

NOTES : *Recipe from Steven Raichlen's HIGH-FLAVOR, LOW-FAT ITALIAN
COOKING. 1997: Viking Penguin.  Pat Hanneman's bookshelf 9/98


* Exported from MasterCook *

                     Bean Salad With Mustard Marinade

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


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        dressing:
  3         tablespoon  vinegar
                        -- (I used rice vinegar)
  2         tablespoon  tamari soy sauce
                        -- (I used 1 T soy sauce)
  1           teaspoon  prepared mustard
                        -- (I used dijon)
  1         tablespoon  tahini
  3         tablespoon  water
                        salad:
  2 1/2           cups  cooked beans
                        -- (I used 1 can black beans - rinsed
     1/2           cup  chopped scallions
     1/2           cup  grated carrots
                        -- (I used shredded)
     1/2         bunch  chopped parsley

Add dressing to salad, mix well and let marinade a couple of hours.  Recipe suggests serving in pita bread with alfalfa sprouts, also good as a side dish.

>From: Naughyde@aol.com


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

NOTES : This  is really good and a little different.  My SO thought the dressing was mayo.

* Exported from MasterCook *

                     Beef And Onions In Oyster Sauce

Recipe By     :
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Meats                           Oriental


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1         tablespoon  dry sherry
  2           teaspoon  soy sauce
  8             ounces  lean flank steak -- thinly sliced into
                        -- 2" by 2" by 1/8 "
                        -- (or the leanest you can get)
  1         tablespoon  fresh garlic -- minced
  1           teaspoon  fresh ginger -- minced
  4             medium  onions -- cut into wedges
  2             stalks  celery -- sliced diagonally
                        -- into 1/4" pieces
     1/2           cup  nonfat beef broth
  3         tablespoon  oyster sauce
  3         tablespoon  ketchup
     1/2      teaspoon  sugar

Combine sherry & soy sauce. Add beef to sauce and leave to marinate in a bowl for 20 - 30 mins (actually, overnight in the refrigerator is good). Heat wok for 2 minutes. Spray with PAM. Add onions and celery. Stir fry till onions BEGIN to turn soft.
Add garlic & ginger. Stir fry for 30 secs to 1 min (don't burn it!). Add beef. Stir fry for 30 secs. Add oyster sauce, ketchup, sugar, stock. Stir it up till all heated and beef is cooked to own preference.

Alternatively, brown beef in wok first. Remove from wok & set aside. Cook other ingredients as above, but without the beef. Add the beef at the end, heat through and serve.

This is great with rice or noodles.

>From: "K Lim" <koombana_TheGreat@bigfoot.com>


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



* Exported from MasterCook *

                      Beefy Mushroom And Barley Stew

Recipe By     :Health (Oct 1998)
Serving Size  : 6     Preparation Time :0:40
Categories    : Eat-Lf Mailing List             Low Fat
                Meats                           Soups And Stews


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2         pound  beef stew meat -- 1/2-inch cubes
     1/2      teaspoon  salt
     1/4      teaspoon  black pepper
  2        tablespoons  all-purpose flour
  1         tablespoon  olive oil
  2        tablespoons  Worcestershire sauce
  2        tablespoons  water
  1                cup  diced carrot
  1                cup  shallots -- chopped
  1              clove  garlic -- minced
  8             ounces  mushrooms -- quartered
  1                cup  no-salt-added beef broth
  1           teaspoon  dried rosemary -- crushed
  14 1/2        ounces  canned diced tomatoes= -- with liquid
  1                     bay leaf
  2 1/2           cups  water
  1                cup  uncooked pearl barley
  14            ounces  artichoke hearts -- drained
                        -- quartered

Sprinkle beef with salt and pepper; dredge in flour. Heat oil in a large Dutch oven over medium high heat. Add beef; cook 4 minutes, browning meat on all sides. Remove from pot.

Reduce heat under pot to medium; stir in Worcestershire sauce and 2 tablespoons water. Cook 1 minute, scraping pot to loosen browned bits. Add carrot, shallots, garlic, and mushrooms; saute 3 minutes.

Return beef to pot; stir in broth, rosemary, tomatoes, and bay leaf. Bring to a boil, then cover, reduce heat, and simmer 30 minutes or until beef is tender. Discard bay leaf.

Add 2 1/2 cups water, barley, and artichokes. Bring to a boil, then cover, reduce heat, and simmer 30 minutes or until barley is tender. Serves 6.

[PER SERVING Calories 277 (16% from fat), Fat 5 g (1 g saturated), Protein {6 g, Carbohydrate 45 g, Fiber 7 g, Cholesterol 22 mg, Iron 4 mg, Sodium 465 mg, Calcium 73 mg]


Notes: Serves 4. Time: 20 min Prep; 1 hr 30 mins cook. *Recipe from "HEALTHY COOKING: The lighter side of meat," by Sheridan Warrick in Health, October 1998.

>From: Pat Hanneman <kitpath@earthlink.net>




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



* Exported from MasterCook *

                            Braised Celery #3

Recipe By     :Cuisinart Cookbook, James Beard
Serving Size  : 4     Preparation Time :0:20
Categories    : Eat-Lf Mailing List             Low Fat
                Vegetables                      Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2            bunches  celery -- sliced
                        -- 1 tbsp unsalted butter -- optional
  2        tablespoons  Dijon mustard
  2               cups  beef broth

Blanch the celery, drain and cool.

When ready to serve, combine broth, butter, mustard and bring to a simmer.

Add celery and heat through. Salt and pepper to taste.

NOTE:

You may need as much as 3 cups broth for this. Chicken stock works too, or a combination .

>From: KSBAUM@aol.com




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

NOTES : It's not Thanksgiving at our house without Helen McCully's cranberry relish. You can reduce the amount of sugar in it according to your taste, I like it tart so don't use the full amount. It can also be made ahead of time, and I think it tastes better if it sits overnight, but have made it several days ahead. very good


* Exported from MasterCook *

                      Bread And Roses Split Pea Soup

Recipe By     :Bread and Roses cafe, 2232 Bloor W., Tor Star 95-1-11
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Soups And Stews                 Sweet Potatoes & Yams
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                Cup  split peas -- previously dried
  2                     bay leaves
     1/2      Teaspoon  thyme
  10              Cups  water -- or vegetable stock
  3                     carrots -- cut in chunks
  3             Medium  sweet potatoes -- cut in chunks
  1         Tablespoon  olive oil
  2                     onions -- chopped
  1              Stalk  celery -- sliced
  2                     garlic cloves -- diced
                        salt -- to taste
                        pepper -- to taste
  1              Pinch  marjoram
  2        Tablespoons  chopped parsley

In large pot, combine split peas, bay leaves,  and water/vegetable stock.
Bring to boil, skim foam, add thyme, cover and simmer 30 minutes.
Add carrots and sweet potatoes and continue to cook until tender about 20
minutes longer.
Remove bay leaves.
In a separate pan, heat oil until hot and add onions.
Saute until softened, about 3 minutes.
Add celery and minced garlic and saute until softened.
Add contents of pan to soup pot.
Stir in marjoram and season to taste with salt and pepper.
Simmer 5 minutes longer to blend flavours.
Garnish with parsley.

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





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

NOTES : Use quick-cooking split peas. I use Loretta brand, which don't require
pre-soaking. I do still find that the peas take much longer than the recipe instructions specified to be softened enough to form a suitable mixture with the rest of the ingredients.

I use dried thyme leaves, since the recipe didn't specify fresh, dried, leaves, or ground.

When it came time to season with salt and pepper, I found the soup not sufficiently seasoned, and ended up mixing in some bouillon cubes.




* Exported from MasterCook *

                        Breast Of Tofu, Oven-fried

Recipe By     :"The Almost No-fat cookbook" by Bryanna Clark Grogan
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Tofu                            Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2           cups  water
     1/4           cup  soy sauce
  3        tablespoons  nutritional yeast flakes
  2          teaspoons  crumbled sage leaves -- or 1 tsp. powdered
                        -- sage
     1/2      teaspoon  dried rosemary
     1/2      teaspoon  dried thyme
     1/2      teaspoon  onion powder
  2             pounds  reduced-fat -- firm or medium-firm
                        -- regular tofu
  1                cup  Seasoned Flour
                        ***SEASONED FLOUR***
  2               cups  whole wheat flour or other grain flour
     1/4           cup  nutritional yeast flakes
  1           teaspoon  salt
  1           teaspoon  onion powder -- (opt.)
                        pepper to taste see directions

I fry the slices after marinating , without the seasoning flour and eat hot or cold, delicious either way.
Prepare Breast of Tofu Marinade by combining in a 2-quart bowl: water, soy sauce, nutritional yeast flakes, crumbled sage leaves, or powdered sage, dried rosemary, dried thyme, onion powder. Instead of all or some of the traditional "poultry seasonings" (thyme, sage, rosemary, etc.), use cumin, coriander, basil, oregano, or whatever herbs are suitable for the dish you are making. For spicy Breast of Tofu, add as much Louisiana-style hot sauce to the marinade as you like. Rinse, drain and squeeze liquid from tofu that has been frozen. Cut into 1/2-inch thick slices.

Marinade the tofu slices for as little as a few hours or as long as a few days(in the refrigerator). Turn the slices or spoon over the marinade from time to time, or store in a tightly lidded container, and shake.

To cook, preheat the oven to 400 degrees, and coat the tofu slices in flour, following

Lay the slices in single layers, not touching, on two lightly greased, dark-colored cookie sheets (the tofu won't brown properly on shiny aluminum sheets). Bake until the bottoms are golden, about 15 minutes. Turn the pieces over and bake until the other sides are golden, about 15 minutes more. Use immediately or cool on racks and refrigerate.

The slices will keep well wrapped in the refrigerator for several days. Cold Breast of Tofu slices can be used as a sandwich "meat." Try them diced and mixed with celery and Tofu mayonnaise, for an excellent sandwich filling or hearty salad to serve on lettuce leaves. Serve hot slices topped with any sauce suitable for chicken or veal. Use in your favorite casseroles , or slivered in a chef's salad instead of chicken.

Seasoned Flour Mix together: 2 cups whole wheat flour or other grain flour 1/4 cup nutritional yeast flakes 1 tsp. salt 1 tsp. onion powder(opt.) pepper to taste Store in tightly covered container in the refrigerator.

>From: Chris Gambino <ChrisG@glblnet.com>



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

NOTES : This doesn't taste like tofu when it is done and that is just the way I
like it.



* Exported from MasterCook *

                            Cajun Steak Kebabs

Recipe By     :Weight Watchers Recipe Card
Serving Size  : 4     Preparation Time :0:30
Categories    : Cajun, Creole, Carribbean       Eat-Lf Mailing List
                Low Fat                         Meats


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2           cup  cauliflower flowerets
     1/4           cup  mixed vegetable juice
  2        tablespoons  cider vinegar
  1           teaspoon  garlic powder
  1           teaspoon  dried oregano
  1           teaspoon  paprika
  1           teaspoon  dried thyme
     1/2      teaspoon  onion powder
     1/4      teaspoon  fresh ground black pepper
     1/4      teaspoon  ground red pepper
  15            ounces  well-trimmed sirloin steak -- in 1" cubes
  2          teaspoons  olive oil
  16             large  mushrooms
  1             medium  red onion -- in wedges

Start the grill or preheat the broiler.
Blanch the cauliflower in a saucepan of boiling water; drain and set aside in a large bowl.
in a small bowl, combine the mixed vegetable juice, vinegar, garlic powder, oregano, paprika, thyme, onion powder, black pepper and red pepper. Remove half of the mixture and toss with the steak cubes. Add the oil to the remaining mixture in the bowl. Add the mushrooms and onions to the cauliflower. Drizzle the spice mixture over the vegetables and toss them carefully to coat.
Dividing the ingredients evenly, thread the meat and vegetables on 8 skewers. Grill or broil 4 inches from the heat for 5 minutes. Turn the skewers over and grill or broil for 3-5 minutes longer, or until the meat is medium-rare and the vegetables are just cooked.

Per 2 skewer serving: 1/2 fat, 2 1/2 vegetables, 5 optional calories Per serving: 229 calories, 28 grams protein, 9 grams fat, 9 grams carbohydrate, 76 mg. cholesterol, 120 mg. sodium.

MC formatting by bobbi744@acd.net ICQ#2099532

>From: Roberta Banghart <bobbi744@acd.net>




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

NOTES : Do-Ahead Steps: The vegetable and meat can be marinated ahead. The
skewers can be assembled a short time before cooking.



* Exported from MasterCook *

                       Cajun Style Chicken Cutlets

Recipe By     :Weight Watchers Recipe Card
Serving Size  : 4     Preparation Time :0:25
Categories    : Cajun, Creole, Carribbean       Chicken
                Eat-Lf Mailing List             Low Fat


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2             medium  red onions -- sliced 1/2" thick
     1/4           cup  catsup -- plus
  2          teaspoons  catsup
  1         tablespoon  spicy brown mustard
  2          teaspoons  Worcestershire sauce
  1           teaspoon  garlic powder
  1           teaspoon  onion powder
  1           teaspoon  thyme
     1/2      teaspoon  freshly ground black pepper
     1/2      teaspoon  ground white pepper
     1/4      teaspoon  ground red pepper
  4                     chicken cutlets -- (4 ounce)
  1             sprigs  parsley -- for garnish (opt.)

Preheat the broiler. Spray the broiler pan with Pam. Arrange the onion slices on the broiler pan.
In a small bowl, combine the catsup, mustard, Worcestershire sauce, garlic powder, onion powder, thyme, black pepper, white pepper and red pepper. Arrange the chicken on the onion slices, skinned-side down. Brush the chicken evenly with half of the catsup mixture. Broil 4 inches from the heat for 4 minutes. Turn the chicken over and brush evenly with the remaining catsup mixture. Broil for 4 minutes longer, or until the chicken is cooked through.
Serve the chicken garnished with parsley, if desired.

Per 1 chicken breast half and onions: 1/2 vegetable, 3 proteins, 25 optional calories
Per serving; 184 calories, 28 grams protein, 2 grams fat, 12 grams carbohydrate, 66 mg. cholesterol, 414 mg. sodium.

MC formatting by bobbi744@acd.net ICQ#2099532
>From: Roberta Banghart <bobbi744@acd.net>




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* Exported from MasterCook *

                               Calabacitas

Recipe By     :Southwest the beautiful cookbook
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Vegetables                      Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        butter -- 1/4-cup
                        OR cooking spray
     1/2           cup  chopped onion
  1                     garlic clove -- minced
  6               cups  cubed green summer squash
                        and/or yellow summer squash
  1                     red bell pepper -- cored
                        seeded and diced
     1/2           cup  Anaheim chili pepper -- roasted
                        cored and seeded -- peeled and diced
  1                cup  corn kernels
  1           teaspoon  pico de gallo -- preferably
                        don enrique pico de gallo
                        fresh ground black pepper -- to taste
  1                cup  lowfat shredded monterey jack cheese
                        OR queso fresco -- crumbled

Soften onion with garlic over medium heat in a sprayed skillet. Or, if using butter, melt it over medium heat in a large skillet then add the onion and garlic, and saute for 2 minutes.

Add the squash and bell pepper and cook another 2 minutes. Stir in the chiles, corn and seasonings. Cover, lower the heat, and simmer until the squash is tender, about 3-5 minutes. Uncover, sprinkle with cheese and stir until cheese is melted. Should be served immediately.

Notes: Information and recipe adapted from Southwest The Beautiful Cookbook; recipes by Barbara Pool Fenzl, text by Norman Kolpas, CollinsPublishers San Francisco, 1994. Recipes featured at Melissa's Specialty foods http://www.melissas.com Sept 1998: number of servings not listed; pat's guesses. Mastercook versions kitpath@earthlink.net Serves 4 small portions. [105 cals, 2g fat]

>From: Pat Hanneman <kitpath@earthlink.net>





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* Exported from MasterCook *

                             Caramel Custard

Recipe By     :THE COMPLETE SOY COOKBOOK by Paulette Mitchell
Serving Size  : 6     Preparation Time :0:00
Categories    : Desserts                        Eat-Lf Mailing List
                Low Fat                         Tofu
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        nonstick cooking spray
     3/4           cup  sugar -- divided
  1 1/2           cups  soy milk
     1/2           cup  mashed silken firm tofu
  3              large  eggs
  1           teaspoon  orange zest
     1/2      teaspoon  pure vanilla extract

Preheat the oven to 325 degrees.

Heat a medium saucepan of water over medium heat.

Meanwhile, lightly coat six 1/2-cup custard cups or ramekins with the cooking spray. Place the cups in a large shallow baking pan; set aside.

In a small, heavy-bottom skillet, place 1/2 cup of the sugar. Heat over medium heat, stirring constantly until the sugar melts and caramelizes to a golden color, about 10 minutes. Immediately and quickly, pour about 1 tablespoon of the sugar mixture into each custard cup. Be careful; the sugar will be hot. Tilt the cups as you pour; the sugar will harden as it cools. Set custard cups aside.

In a food processor fitted with the metal blade, process the soy milk and tofu until smooth.

In a medium mixing bowl, lightly whisk the eggs. Whisk in the remaining 1/4 cup sugar, orange zest and vanilla extract. Then whisk in the soy-tofu mixture.

Evenly divide the custard mixture among the custard cups. Pour the hot water into the baking pan until it comes about halfway up the sides of the custard cups.

Bake for 1 hour or until a knife inserted in the center of the custard comes out clean. Carefully remove from the oven and remove the cups from the water. Cool on a wire rack about 1 hour.

At serving time, gently loosen the edges of the custard with a knife. Place a dessert plate upside down on top of a custard cup and invert the custard onto the plate. Drizzle any remaining syrup over the custard. Repeat for each serving.

Makes 6 servings.

Cook's note: If desired, substitute skim milk for the soy milk and use 3/4 cup cholesterol-free egg substitute for the eggs.

>From "The Complete Soy Cookbook" by Paulette Mitchell (MacMillan USA, $17.95) Tested by Susan Selasky for the Free Press Test Kitchen

[148 calories (18% from fat), 3 grams fat (trace of sat. fat), 27 grams carbohydrate, 5 grams protein, 11 mg sodium, 0 mg cholesterol, 42 mg calcium, 1 gram fiber.]

By SYLVIA RECTOR, Detroit <www.freepress.com> on Sep 09, 1998, converted by MC_Buster.

>From: Pat Hanneman <kitpath@earthlink.net>



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* Exported from MasterCook *

                            Carrot Cashew Soup

Recipe By     :THE COMPLETE SOY COOKBOOK by Paulette Mitchell
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Soups And Stews                 Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2        tablespoons  olive oil -- or less
  1                cup  finely chopped onion
  2               cups  shredded cabbage
                        from white or green head
  2               cups  carrots -- coarsely shredded
  3               cups  vegetable stock
  15            ounces  tomato sauce
  1                     apple -- peeled and cored
                        and cut into half-inch chunks
     1/3           cup  uncooked brown rice
     1/2      teaspoon  ground pepper
  1               dash  salt
     1/2           cup  raw cashews
     1/2           cup  golden raisins
  2               cups  lowfat soy milk

In a large saucepan or Dutch oven, heat the olive oil over medium-high heat. Add the onion and cook, stirring occasionally, until softened, about 2 minutes. Stir in the cabbage and carrots; continue to cook, stirring occasionally, until the cabbage is wilted and the carrots are softened, about 3 minutes.

Stir in the vegetable stock, tomato sauce, apple, rice, black pepper and salt. When the liquid comes to a boil, reduce the heat to medium; cover and cook until the carrots are tender and the rice is done, about 25 minutes.

Stir in the cashews and raisins; cover and continue to cook until the raisins are softened and plumped, about 5 minutes.

Reduce the heat to medium; add the soy milk and stir until heated through. Adjust the seasoning to taste.

Recipe from "The Complete Soy Cookbook" by Paulette Mitchell (MacMillan USA, $17.95). Tested by Susan Selasky for the Detroit Free Press Test Kitchen.

[295 calories (38% from fat), 12 grams fat (2 grams sat. fat), 41 grams carbohydrate, 9 grams protein, 513 mg sodium, 0 mg cholesterol, 67 mg calcium, 7 grams fiber.]

By SYLVIA RECTOR, Detroit <www.freepress.com> on Sep 09, 1998, converted by MC_Buster.

>From: Pat Hanneman <kitpath@earthlink.net>




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



* Exported from MasterCook *

                      Carrots With Hijiki (Or Arame)

Recipe By     :Vegetarian Cooking For Everyone, Deborah Madison
Serving Size  : 2     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Oriental                        Vegan
                Vegetables                      Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cups  dried hijiki -- or arame
  3                     carrots -- julienned
                        soy sauce -- to taste
  2        tablespoons  fresh ginger root -- slivered
                        toasted sesame seeds
  2          teaspoons  dark sesame oil -- *

* Original called for 2 tablespoons for sauteing.  However, by adding just a teaspoon or so later in cooking, the dish will still have a sesame flavor.

Soak the hijiki in water for 15 minutes. Drain, and put in a saucepan with 2 tbsp soy sauce and fresh water, and boil for, then simmer for 15 minutes. Drain again.

(If using Arame, soak for 3 minutes, then drain.)

Stir fry the ginger and carrots until the carrots begin to color around the edges, about 2 minutes. Add the seaweed and cook for 5 more minutes, tossing frequently. Add 1 tbsp soy sauce and let it cook off. Add the sesame oil, if desired.

Garnish with toasted sesame seeds.

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


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



* Exported from MasterCook *

                             Cauliflower Soup

Recipe By     :Eating Well Mag,Deborah Madison's Veg Cooking for Everyone
Serving Size  : 8     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Soups & Stews                   Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              Tbsp.  canola oil
  1              small  onion -- thinly sliced
  2                     leeks -- white part only and
                        sliced
  4               cups  cauliflower flowerets
  1                     potato -- peeled and sliced
  6               cups  Vegetable broth
  2               tsp.  butter
                        white pepper -- to taste (optional)
  4             slices  country bread -- cut 1/2-inch-thick
                        -- toasted & cut in half
     1/2           cup  freshly grated parmesan cheese
  2              Tbsp.  chopped fresh parsley

In a Dutch oven, heat oil over medium heat.

Add onion and cook, stirring, for 2 minutes.

Add leeks; cook, stirring frequently, until vegetables soften and begin to brown, 5 to 7 minutes.

Add cauliflower and potato; cook, stirring often, until cauliflower begins to soften, 5 to 7 minutes more. (If vegetables start to stick, add a little water).

Add broth and bring to a simmer. Cover and simmer over low heat until vegetables are tender, about 15 minutes.

Puree. If the soup seems too thick, add hot water to achieve desired consistency. Stir in butter.

Divide toasts among 8 soup plates. Sprinkle with cheese and ladle soup over toast. Garnish with parsley and serve.

This soup will keep covered, in the refrigerator for up to 2 days.

170 calories per serving: 5 gms. protein, 4 gms. fat (1.5 sat) or 21%, 21 gms carbs, 393 mg. Na, 5 mg. cholesterol, 3 gms. fiber.

>From: "Elaine Pawelko" <epawelko@home.com>


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

NOTES : Using the potato and the white part only of the leek helps to maintain the soups white color. I tried this soup without the parmesan & toast and thought it was rather good as is. The minuscule amount of butter seems to smooth out the soup and bring the flavors all together (but the soup does work without adding it.)


* Exported from MasterCook *

                           Cauliflower Soup #2

Recipe By     :adapted from http://www.pazsaz.com/foodarce.html, p.2of14
Serving Size  : 6     Preparation Time :0:40
Categories    : Eat-Lf Mailing List             Low Fat
                Soups And Stews                 Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  6               Cups  water
  4               Cups  cauliflower -- chopped
  2               Cups  sliced carrots
     1/2           Cup  chopped onions
  2        Tablespoons  chopped parsley
  4                     chicken bouillon cube
                        salt -- to taste
                        white pepper -- to taste

1. In a 5-quart (or 5-L) saucepan, add all ingredients except salt and white
pepper. Cover and simmer until vegetables are tender (about 20 minutes).
2. Strain off and reserve most of the liquid. Place vegetables in a food
processor and puree.
3. Add pureed vegetables and reserved liquid back into the pot, add salt and
white pepper, and reheat.

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




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

NOTES : The recipe on Recipes Archive 14 used half the ingredients and made about 1 quart (Litre). The soup was fairly thin. I may try increasing the vegetable content and decreasing the water volume slightly.

The carrots make the soup look orange, unlike the usual near-white of typical cauliflower soups.




* Exported from MasterCook *

                           Cheesy Beer Muffins

Recipe By     :Fast and Healthy, Sept/Oct 1998
Serving Size  : 6     Preparation Time :0:25
Categories    : Breads: Quick & Muffins         Eat-Lf Mailing List
                Low Fat                         Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  All-Purpose Flour
     3/4           cup  Lowfat Cheddar Cheese -- (3 Oz)
                        -- (Shredded 1/3 Less Fat Cheddar Cheese)
  4                Tsp  Sugar
  1 1/4            Tsp  Baking Powder
     1/4           Tsp  Baking Soda
     1/4           Tsp  Salt
     2/3           cup  Beer
  1                     Egg -- Beaten

Heat oven to 375F. Spray 6 muffin cups with nonstick cooking spray.

Lightly spoon flour into measuring cup; level off. In med bowl, combine flour, cheese, sugar, baking powder, baking soda and salt; mix well. Add beer and egg; stir just until dry ingredients are moistened. Divide batter evenly into sprayed muffin cups, filling each about 3/4 full.

Bake at 375F for 17 - 22 min or until golden brown and toothpick inserted in center comes out clean. Serve warm or at room temp.

Makes 6 muffins
Serving Size: 1 muffin

High Altitude Cooking:
No change

Exchanges: 1 1/2 Starch, 1/2 Med-Fat Meat OR 1 1/2 Carb, 1/2 Med-Fat Meat

Entered into MasterCook by Reggie Dwork <reggie@jeff-and-reggie.com>





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

NOTES : Cal 146.4
Total Fat 1.9g
Sat Fat 0.9g
Carb 20.3g
Fib 0.1g
Pro 6.6g
Sod 314mg
CFF 13.8%


* Exported from MasterCook *

                         Chicken Mac Casserole #2

Recipe By     :Betsy Burtis <ebburtis@ix.netcom.com>
Serving Size  : 8     Preparation Time :0:00
Categories    : Casseroles                      Chicken
                Eat-Lf Mailing List             Low Fat


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3                     boned and skinned chicken breast halves -- cooked
                        & cubed
  8                ozs  elbow macaroni -- cooked and drained
  20               ozs  frozen chopped broccoli -- cooked and drained
  8                ozs  fat-free Sour Cream
  1                can  reduced fat cream of chicken soup
  1                can  cream of broccoli soup, condensed
                        salt and pepper -- to taste
  2                cup  shredded lowfat Cheddar Cheese

Cook chicken in boiling water. Remove chicken and cook macaroni in the chicken
cooking water; drain. Cook broccoli. Mix sour cream and soups and then add
chicken, macaroni, and broccoli. Pour all in a greased 9x13 pan. Top with cheeses.
Bake at 350 for 45 minutes or until bubbly and heated through.




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

NOTES : After looking at about a thousand chicken casserole recipes, and looking at my cupboards, I made this up for dinner last night. It was quite tasty and I would guess pretty adaptable. It probably would have been good with a little chopped onion and/or chopped green pepper.



* Exported from MasterCook *

                Chicken With Barley And Quinoa Stew <R T>

Recipe By     :Reggie Dwork <reggie@jeff-and-reggie.com>
Serving Size  : 3     Preparation Time :0:00
Categories    : Chicken                         Eat-Lf Mailing List
                Grains & Cereals                Low Fat
                Soups And Stews

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3                     Skinless Boneless Chicken Breast Halves
  3                cup  Water -- Divided
     3/4           cup  Pearled Barley
     1/4           cup  Quinoa
                        Salt -- To Taste
  28                Oz  Chopped Tomatoes -- Canned

In crockpot put chicken breast halves, 2 C water, pearled barley, quinoa (you need to rinse the quinoa very well before adding it to the crockpot), chopped tomatoes with juice.

Set to HIGH for 2 hrs (check during this time to make sure that the liquid doesn't cool out)

After 2 hrs stir and change the setting to low for 3 hrs and add salt and 1C water.

This should look like a stew when it is completed. It tastes wonderful.

Entered into MasterCook and created for you by Reggie Dwork <reggie@jeff-and-reggie.com>




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

NOTES : Cal 384.9
Total Fat 3.7g
Sat Fat 0.7g
Carb 60.9g
Fib 11.6g
Pro 29.5g
Sod 98mg
CFF 8.5%


* Exported from MasterCook *

           Chilled Curried Pinto Bean And Gingered Carrot Soup

Recipe By     :Sally and Martin Stone, The Instant Bean, p. 102
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Indian
                Low Fat                         Soups And Stews
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1         Tablespoon  canola oil
  1             Medium  onion -- finely chopped
  1              Pound  carrots -- quartered lengthwise
                        -- cut into 1/4" pieces
  2        Tablespoons  fresh ginger -- minced
  1           Teaspoon  curry powder
                        or garam masala, or more to taste
  15            Ounces  canned pinto beans -- rinsed and drained
  3               Cups  chicken broth
  1                Cup  plain low-fat yogurt
  2        Tablespoons  chopped cilantro -- leaves
  2                     scallion -- finely sliced
                        white and green parts

1. Heat the oil in a large saucepan over moderate heat. Add the onion, carrots, and 2 heaped tablespoons minced fresh ginger and cook, covered, stirring occasionally, until the onion has softened, about 3 minutes. Add the curry powder or garam masala and cook the mixture, stirring, for 1 minute more.

2. Stir in the pinto beans and the broth, turn the heat to high, and bring the liquid to a boil. Turn the heat down to simmer and cook the mixture for 15 minutes or until the carrots are very tender.

3. In a blender or food processor, puree the soup in batches, then let it cool completely. Cover the soup and chill it until it is cold, at least 2 hours.

4. Just before serving, whisk in the yogurt, divide the soup among 4 soup bowls, and sprinkle with the chopped cilantro leaves and sliced scallions.

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




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



* Exported from MasterCook *

                Chilled Tomato Soup With Shredded Cabbage

Recipe By     :Deborah Madison
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Soups And Stews                 Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4               cups  tomato juice -- chilled
     1/2           cup  fresh cilantro leaves -- minced
  1                     garlic clove -- minced
  2                     green onions -- finely chopped
  1           teaspoon  minced jalapeno
     1/4      teaspoon  ground cumin
     1/4           cup  fresh lime juice
                        salt to taste
     1/2           cup  diced avocado
                        or one small avocado
     2/3           cup  shredded napa cabbage

Pour the chilled tomato juice into a large bowl and stir in the cilantro, garlic, green onions, jalapeno, cumin and lime juice. Season to taste with salt and more lime juice if necessary. Stir in the avocado. Chill. Divide the soup into bowls, garnishing each serving with a teaspoon of cilantro and a tablespoon of shredded Napa cabbage.

Recipes featured at Melissa's Specialty foods http://www.melissas.com Sept 1998: number of servings not listed; pat's guesses. Mastercook versions kitpath@earthlink.net [107 cals, 4g fat]

>From: Pat Hanneman <kitpath@earthlink.net>




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



* Exported from MasterCook *

                         Chocolate Tofu Frosting

Recipe By     :SUNSET Oct 1998*
Serving Size  : 32    Preparation Time :0:20
Categories    : Cakes & Frostings               Eat-Lf Mailing List
                Low Fat                         Tofu
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  6             ounces  semisweet chocolate chips -- or one cup
  1                box  Tofu Mori-Nu ex-firm lowfat
                        -- or 12.3oz shelf-stable tofu
  2        tablespoons  rum -- see pantry
  1         tablespoon  vanilla

1. Pour chocolate into a microwave safe bowl. Heat in a microwave oven on half power until chocolate is soft, 2 to 2+1/2 minutes.

2. Meanwhile in a blender combine tofu, rum and vanilla. Whirl until smoothly pureed.

3. Stir chocolate until smooth. Scrape into blender with tofu mixture. Whirl until smoothly pureed. Pour into a bowl and nest in ice water. Stir often until frosting is cold, 10 to 12 minutes. Use or cover airtight and chill up to 2 days, stir before spreading.

MAKES 2 cups; enough for a 2-layer 8- or 9-inch cake, a 9- by 13-inch cake, or 2 dozen cupcakes.

PANTRY: run, orange or coffee flavor liqueur, or water may be used to flavor the frosting.

[PER TABLESPOON: 39 cal, 40% cff (19cal) with regular tofu. 29 cals, 49%cff (14 cals) with low fat tofu.]

>From: Pat Hanneman <kitpath@earthlink.net>




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

NOTES : Lori Peterkin of Albuquerque uses high-protein, shelf-stable tofu (nonrefrigerated) instead of butter in chocolate frosting. The frosting is so smooth, cool, and creamy that her kids also like it as a pudding. Enough for 2-dozen cupcakes. Time: 20 mins plus chill time. *Recipe taken from the "Kitchen Cabinet" column of Reader's Recipes tested in Sunset's kitchens. >From shelf of kitpath@earthlink.net 9/98

---
This looks good, but I hope that people don't think that the note about the shelf-stable tofu means that the cake doesn't need to refrigerated after frosting. The tofu is shelf stable as long as it isn't opened. After opening, it should be refrigerated, and used within a few days. [Jenny Herl <jlherl@uiuc.edu>]

---
This is basically the same recipe as I use to make pudding. So judge by that, it makes a thick, creamy pudding, but does not harden. More like a butter icing, I think. ["Workman" <workmanr@spots.ab.ca>]

* Exported from MasterCook *

                           Chunky Tomato Sauce

Recipe By     :Moosewood Restaurant Low Fat Favorites
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Sauces & Gravies                Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                Med  Onion -- Chopped
                        -- (About 1 Cup)
  3             Cloves  Garlic -- Minced Or Pressed
  2                Tsp  Olive Oil
  28                Oz  Undrained Canned Tomatoes
  2                Tsp  Dried Basil
                        -- Or 2 1/2 tbsp Chopped Fresh Basil
     1/4           Tsp  Dried Oregano
                        -- or 1/2 tsp Chopped Fresh Oregano
  1               Tbsp  Chopped Fresh Parsley
                        Salt And Black Pepper -- To Taste

In a heavy, nonreactive pan, saute the onions and garlic in the oil for about 10 minutes on medium heat, until translucent. Stir often to prevent sticking. Drain the tomato juice into the sauteing onions. With a knife, chop the tomatoes right in the can and add them to the onions, or use your hands to squeeze them directly into the cooking pan. Stir in the basil, oregano, and parsley. Simmer, uncovered, for about 15 minutes, until the sauce has thickened. Add salt and pepper to taste.

>From: "Eileen & Cat" <interzon@gte.net>




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

NOTES : These are two sauces my family really enjoys -- hope you like them, too...

Because this is such a useful all-purpose sauce, you may want to
double the recipe - but no need to double the oil. The 2 teaspoons will be enough! Tightly sealed, it will keep refrigerated for at least a week and frozen for several months.



* Exported from MasterCook *

                          Clorox Wash For Foods

Recipe By     :Ann Louise Gittleman, Before the Change".
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Information, Tips, Misc.
                Low Fat

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1             gallon  water
  1           teaspoon  clorox

Soak the following foods for the indicated length of time:

Leafy Vegetables:   15 minutes
Root, Thick-Skinned or Fibrous Vegetables:   30 minutes
Thin Skinned Fruits (Berries, Plums, Peaches, Apricots):   15 minutes
Thick-Skinned Fruits (Citrus, Banans, Apples):   30 minutes
Poultry, Fish, Meat, Eggs:   20 Minutes

Do not put ground meat in the bath, but frozen meat can be thawed in the bath.

Remove food from bath and put in clear water for ten minutes. Then dry
thoroughly.

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


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



* Exported from MasterCook *

                            Coffee Coffeecake

Recipe By     :Cooking Light Magazine, May 1998
Serving Size  : 9     Preparation Time :0:40
Categories    : Cakes & Frostings               Eat-Lf Mailing List
                Low Fat                         Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/3           Cup  granulated sugar
  3               Tbsp  instant coffee granules
  1 1/2      Teaspoons  ground cinnamon
  1 1/2           Cups  all-purpose flour
     1/2           Cup  granulated sugar
  1           Teaspoon  baking powder
     1/2      Teaspoon  baking soda
     1/8      Teaspoon  salt
  1                Cup  plain nonfat yogurt
  2 1/2    Tablespoons  stick margarine -- melted
                        -- or butter
  1           Teaspoon  vanilla extract
  1              Large  egg
                        cooking spray
  2        Tablespoons  walnuts -- finely chopped
  2          Teaspoons  1% low-fat milk
  2          Teaspoons  instant coffee granules
     1/3           Cup  sifted powdered sugar

1. Preheat oven to 350F.

2. Combine first 3 ingredients; set aside.

3. Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, 1/2 cup granulated sugar, baking powder, baking soda, and salt in a large bowl. Combine yogurt, margarine, vanilla, and egg; add to flour mixture, stirring just until moist.

4. Spread half of cake batter into an 8-inch square cake pan coated with cooking spray, and sprinkle with half of espresso mixture. Top with remaining batter, spreading to cover; sprinkle with remaining espresso mixture. Swirl batters together using a knife, and sprinkle with walnuts. Bake at 350F for 35 minutes or until cake springs back when touched lightly in center. Cool on a wire rack.

5. Combine milk and 1 teaspoon espresso, stirring until coffee granules dissolve, and stir in the powdered sugar. Drizzle espresso glaze over cake.

Yield: 9 servings.

Calories 234 (21% from fat); fat 5.4g (sat 1.2g, mono 2g, poly 1.8g); protein 4.8g; carbohydrate 41.8g; fiber 0.8g; cholesterol 26mg; iron 1.4mg; sodium 131mg; calcium 77mg.

WW-5 points.

>From: "Koula Smith" <t_ksmith@cyberus.ca>



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



* Exported from MasterCook *

                            Cool Curry Chicken

Recipe By     :Sabina - doesn't know what book it came from
Serving Size  : 8     Preparation Time :0:00
Categories    : Chicken                         Eat-Lf Mailing List
                Indian                          Low Fat
                Rave Reviews

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  8             medium  chicken breast halves without skin -- no bones
     1/4           cup  butter
     1/2           cup  honey
     1/4           cup  dijon mustard
  2        tablespoons  prepared mustard
  1         tablespoon  curry powder
     1/2        medium  lime juice
                        rind -- finely grated
  1           teaspoon  salt
  1              clove  garlic

Preheat oven to 350 degrees.

Arrange chicken in a single layer in a Pyrex baking dish.

In a metal saucepan, combine remaining ingredients and bring to a boil.

Remove from heat and pour over chicken.

Bake for 45 minutes - Baste from time to time if necessary.

********Can be served hot over rice or cold for a summer buffet with rice
salad.

>From: shaze <naralon@sympatico.ca>





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

NOTES : I made this tonight for dinner and it was very good. I cooked the sauce in a glass saucepan and poured it over the chicken breasts. I let them sit in the fridge for a few hours. Instead of baking them, I grilled them on my George Forman grill and they were very tasty. [Penchard@aol.com]

* Exported from MasterCook *

                       Corn, Bean And Pumpkin Stew

Recipe By     :Greens, p 218
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Soups And Stews                 Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  pinto beans -- soaked overnight
                        and drained
                        Salt
  1                 lb  tomatoes -- fresh or canned,
                        -- peeled - seeded and chopped
                        -- juice  reserved
  3               ears  corn
                        -- (about 1 1/2 C kernels)
  1           teaspoon  cumin seed
  1           teaspoon  oregano
  1              piece  cinnamon -- (1 inch)
  3                     cloves
  1              large  onion -- cut into a medium
                        dice
  2             cloves  garlic -- finely chopped
  1         tablespoon  paprika
  2                cup  bean broth or stock -- *
  3                cup  pumpkin or winter squash -- peeled
                        -- and cut into 1 inch cubes
  2                     serrano chilies -- seeded and finely
                        chopped
                        Cilantro or parsley -- chopped, for garnish

* [if you make the stock yourself, she suggests one made with carrots, zucchini, onion, potato, parsley, garlic, cinnamon, cloves, coriander seeds, cumin seeds, cardamom pods, and
salt.]

Cook the beans in water and 1/2 t salt for about 1.5 hrs or until beans are tender. Drain and reserve the cooking liquid.

Warm a small heavy skillet and toast the cumin seeds until their fragrance emerges; then add the oregano, stir for 5 seconds, and quickly transfer the spices to a plate or bowl so they don't burn. Combine them with the cinnamon and the cloves, and grind to a powder in an electric spice mill.

Heat a wide skilled [with water or some sauteing liquid] and saute the onion briskly over high heat for 1 minute; then lower the heat to medium. Add the garlic, the spices, the paprika, and 1 t salt. Stir well to combine; then add 1/2 C reserved bean broth or stock and cook, stirring occasionally, until the onion is soft. Next add the tomatoes and cook 5 minutes. Then add the pumpkin or winter squash along with another C of bean broth or stock. After 20 to 30 minutes, or when the pumpkin is about half-cooked -- soft but still too firm to eat -- add the corn, the beans, and the fresh chilies. Thin with the reserved tomato juice, adding more broth or stock as necessary. Cook until the pumpkin is tender. Check the seasoning, and add more salt if necessary. Serve garnished with the chopped cilantro or parsley.

Even though there is corn in the stew, corn bread or tortillas make a good accompaniment.

>From:    Cindy_Bloch@transarc.com (fatfree list)
>From: Jenny Herl <jlherl@uiuc.edu>



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

NOTES : You didn't ask for any soup recipes, but this is great. I've fixed this for the last three years for Thanksgiving. It's from the fatfree mailing list archives at www.fatfree.com I'll give both the original and Eileen's simplification. I actually do a combination of the two. I've made it with pumpkin and with butternut. Both are good; butternut is a bit sweeter. It's a wonderful autumn soup.

"A delicious and healthful combination of ingredients make up this homey autumnal stew. Make it hotter, if you like, with ground ancho chilies or chili powder."


* Exported from MasterCook *

                        Corn, Bean And Squash Stew

Recipe By     :Modified from the Greens cookbook
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Soups And Stews                 Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  pinto beans -- soaked overnight &
                        drained
  3               cups  broth
  1              large  onion -- chopped
  2             cloves  garlic -- chopped fine
  1                 lb  tomatoes -- chopped
                        -- or 1 lb can whole tomatoes -- juice reserved
  1                tsp  cumin
  1                tsp  cinnamon
     1/4           tsp  cloves
     1/2           tsp  oregano
                        salt to taste
  2                     hot peppers -- chopped fine
  1             medium  butternut squash -- halved
                        -- seeds scooped
                        -- baked for 1 hr
  1 1/2           cups  corn kernels

Saute onion and garlic in some broth, add spices, add beans, tomatoes, their juice, and spicy peppers and simmer until beans are cooked through. Add corn and squash, simmer until flavors meld. Salt to taste. Add more broth if you like a thinner soup. If you like more spice, add ground chilis (ancho is nice).

>From:    ekatman@midway.uchicago.edu (Eileen 'Lee' Katman)

>From: Jenny Herl <jlherl@uiuc.edu>


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

NOTES : My husband and I are vegetarian, but no one else in the family is. For the last couple of years, I've taken this stew to the family dinner for our main dish, and it got rave reviews from the other diners. This came from the fatfree mailing list and can be found in the archives.

Except for the stuffing and gravy (if they're make with meat broth, and both could easily be made with vegetable broth instead and leave out the giblets), most everything else traditional is vegetarian (cranberries, sweet potatoes, mashed potatoes, pumpkin pie).


* Exported from MasterCook *

                          Cranberry Apple Relish

Recipe By     :Fatfree Mailing List
Serving Size  : 1     Preparation Time :0:00
Categories    : Condiments & Seasoning          Eat-Lf Mailing List
                Fruit                           Low Fat
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  sugar
     1/4      teaspoon  ground cinnamon
     1/4      teaspoon  ground cloves
     1/4      teaspoon  allspice
                        ---
  1              pound  cranberries -- (4 C)
  2             medium  tart apples -- (2 1/2 C)
                        -- cored and chopped

Mix the above ingredients in 3 qt microwave pan.

 Stir the cranberries into the mixture

 Microwave on high (covered) for 10 minutes - stirring twice till cranberries pop

 Uncover - Microwave 2-3 minutes till slightly thickened

Posted to fatfree by Jeanne Chappell <jchappel@tyrell.net>, 1994

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





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



* Exported from MasterCook *

                            Cranberry Conserve

Recipe By     :Vivian Levya
Serving Size  : 60    Preparation Time :0:00
Categories    : Condiments & Seasoning          Eat-Lf Mailing List
                Fruit                           Low Fat
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              quart  cranberries
     2/3           cup  cold water
     2/3           cup  boiling water
     1/4           cup  seeded raisins
     1/2         pound  walnuts
  1                     orange
  1 1/2         pounds  sugar

Pick over and wash cranberries. Add water and boil until skins break. Add raisins, orange (thinly sliced and cut into small pieces) and sugar. Bring to a boil, then simmer for 20 minutes. Add nut meats that have been cut into small pieces. Cool slightly. Pour into jars. Seal with paraffin wax.

>From: Katherine Levya Rodman <levya@mindspring.com>




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

NOTES : When I was younger my grandmother used to make the most wonderful jams and jellies. She would put up hundreds of these little jars of yumminess, canning her jams in baby food jars, mushroom jars, anything she had handy. I remember giving her a jam sampler for Christmas each year (talk about taking coals to Newcastle). I know she ate the jam but her real joy must have come from having more jars. When my grandmother passed away in 94 I thought we had lost all of her recipes. In fact, I hadn't thought of them in years until I found an old parish cookbook at my mother's house. It's "The Alfred Parish Church Cookbook" celebrating the 200th anniversary of the church in Alfred, ME. In it I found a wealth of my grandmother's recipes, treasures that I had thought were lost. So now I'm sharing them with you. I must admit that I haven't made any of these and my forays into jam making have been somewhat disastrous. Maybe you all will have better luck than I. If you do try them let me know. I'd

* Exported from MasterCook *

                           Cranberry Relish #4

Recipe By     :Helen McNully
Serving Size  : 8     Preparation Time :0:15
Categories    : Condiments & Seasoning          Eat-Lf Mailing List
                Fruit                           Low Fat
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              pound  cranberries
  1              small  navel oranges -- quartered
  1                cup  sugar
     1/4           cup  Grand Marnier -- or bourbon

In 2 batches, process the cranberries and orange until evenly chopped, but not too fine. Transfer to a bowl.

Add the sugar and Grand Marnier and mix well. Taste and add more sugar if desired.

Store in an airtight container in the refrigerator.

NOTE:

If you prefer a tart cranberry dish, try using less sugar than the full cup - taste and add to your own taste.

>From: KSBAUM@aol.com




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

NOTES : Delicious. A holiday tradition at our house.

The second recipe is a vegetable dish from James Beard that is easy and lowfat. Celery is often overlooked as a cooked vegetable and it very good with turkey. The little bit of butter in this really does make the texture of the sauce more appealing, but I have made it without it and the taste is still good, if a bit watery. One tablespoon divided among several people - what the heck, it's a holiday. Add a little chopped parsley for color - it's doesn't look very interesting, but tastes very good.


* Exported from MasterCook *

                      Creamy Chicken And Vegetables

Recipe By     :Healthy One-Dish Meals
Serving Size  : 6     Preparation Time :0:00
Categories    : Chicken                         Eat-Lf Mailing List
                Low Fat

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  8                     boned and skinned chicken breast halves
  2                lbs  red new potatoes -- halved
     1/2            lb  baby carrots -- small
  1                 lg  onion -- cut in eighths
  1                can  fat-free chicken broth -- 14-1/2 oz.
  1                cup  lowfat sour cream
  3              tbsps  all-purpose flour

In crockery cooker stir together all ingredients except sour cream and flour. Cook on high for 4 to 6 hours, or on low for 10 to 12 hours or until chicken is no longer pink. In small bowl stir together sour cream and flour. Stir into chicken mixture. Continue cooking, stirring occasionally, until thickened (5 to 6 minutes). Season to taste with salt and pepper.

Nutrition facts (1 serving): Calories 490; Protein 56g; Carbohydrate 41g; Fat 10g; Cholesterol 170mg; Sodium 460mg.

Formatted by Lynn Thomas dcqp82a@prodigy.com. Source: Healthy One-Dish Meals by Land O Lakes. Lynn's notes: Made this 3-2-98; added 3 cloves minced garlic, used 1 lb. baby carrots and 3 large chicken breasts with bone and skin. I deboned and chopped up the chicken while making the sauce. This cooked for 9 hours and was just right.

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




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

NOTES : Tried this one tonight and it was great.  Just like a beef stew, hearty, but not quite as heavy.  Lower in fat too.



* Exported from MasterCook *

                     Creamy Roasted Red Pepper Sauce

Recipe By     :Moosewood Restaurant Low Fat Favorites
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Sauces & Gravies                Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     2/3           cup  Roasted Red Peppers
     1/3           cup  Buttermilk
                        Salt And Pepper -- To Taste

Puree the roasted peppers, buttermilk, and salt and pepper in a blender or food processor until smooth.

Serve with any pasta topped with your favorite herb, or use it to dress up Gnocchi, baked potatoes, stuffed vegetables, savory filled crepes, or simple grain dishes. Can also be used as a marinade for steamed vegetables.

This will keep for 1 week refrigerated.

>From: "Eileen & Cat" <interzon@gte.net>




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

NOTES : Here's the recipe..  it's (as you can see) very simple and quick to prepare, but it's good.  I added more buttermilk when I made it.   Hope you like it


* Exported from MasterCook *

                          Creole Beans And Rice

Recipe By     :Simple Pleasures Newsletter (Modified)
Serving Size  : 4     Preparation Time :0:00
Categories    : Cajun, Creole, Carribbean       Eat-Lf Mailing List
                Legumes                         Low Fat
                Meats                           Rice


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  30            Ounces  red beans, Louisiana Style
  5             Slices  bacon
  2               Cups  hillshire Farms Lean & Hearty Smoked
                        Sausa --
                        chopped
  1                Cup  chopped onion
  2             Cloves  garlic -- minced
     1/4           Cup  chopped parsley
  4               Cups  cooked rice -- keep hot

Cook bacon.  Remove from pan, reserving a little bit of the drippings. Saute sausage in drippings  then add onions and garlic and crumbled bacon,  stirring occasionally and cooking until translucent.

Combine with the cooked beans and add the parsley. Serve over hot rice.


>From: "Wildrose" <esordliw@pacbell.net>




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

NOTES : Calories: 605.8 (12.2% from fat)
Fat: 8.5g
Cholesterol: 59mg
Carbohydrates: 98.6g
Fiber: 11.7g
Sodium: 2106mg


* Exported from MasterCook *

                     Curried Corn And Pepper Chowder

Recipe By     :THE COMPLETE SOY COOKBOOK by Paulette Mitchell
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Soups And Stews                 Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2        tablespoons  safflower oil -- or less
                        OR other mild oil
     1/2           cup  diced green bell pepper
     1/2           cup  diced red bell pepper
     1/4           cup  minced green onions
  2          teaspoons  curry powder -- or to taste
  16            ounces  frozen corn -- thawed
                        OR about 3-cups corn kernels
  1                cup  vegetable stock
     1/2      teaspoon  freshly ground black pepper
  2               cups  soy milk -- up to 3-cups
                        paprika -- optional
                        shredded cheddar cheese -- optional

In a large saucepan or Dutch oven, heat the oil over medium-high heat. Add the green and red bell peppers; cook, stirring occasionally, until tender, about 4 minutes. Add the green onions during the last minute; stir until tender but not browned. Add the curry powder; stir for about 30 seconds.

Stir in the corn, vegetable stock and pepper. When the liquid begins to boil, reduce the heat to medium; cover and cook until the vegetables are tender, about 5 minutes.

Transfer 2 cups of the corn-pepper mixture to a food processor fitted with the metal blade. Add 1 cup of the soy milk. Process until the mixture is nearly smooth.

Pour the pureed mixture into the saucepan; stir in the remaining 1 to 2 cups soy milk, depending on if you desire a thin or thicker chowder. Stir gently over medium heat until the mixture is heated through, about 5 minutes. Adjust the seasoning to taste. Garnish each serving with paprika and cheddar cheese, if desired.

Makes 4 servings (about 1 1/4 cups per serving).

>From "The Complete Soy Cookbook" by Paulette Mitchell (MacMillan USA, $17.95) Tested by Susan Selasky for the Free Press Test Kitchen

[236 calories (40% from fat), 10 grams fat (1 gram sat. fat), 32 grams carbohydrate, 8 grams protein, 26 mg sodium, 0 mg cholesterol, 22 mg calcium, 6 grams fiber]

By SYLVIA RECTOR, Detroit <www.freepress.com> on Sep 09, 1998, converted by MC_Buster.

>From: Pat Hanneman <kitpath@earthlink.net>




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* Exported from MasterCook *

                     Daikon And Kombu In Orange Sauce

Recipe By     :Cooking the Whole Foods Way,  Christina Pirello
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Salads                          Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              piece  kombu -- (6 inch)
                        -- soaked until tender
                        -- and cut into thin pieces
                        spring or filtered water
  1             medium  daikon -- cut into 1/2-inch
                        rounds
                        Orange Sauce:
                        zest of 1 orange
                        juice of 1 orange
  1           teaspoon  umeboshi vinegar
  1           teaspoon  Balsamic vinegar

Bring about 1 inch of water to a boil and cook kombu over low heat, for about 10 minutes. Drain and cook daikon rounds in the same water until just tender, about 10 minutes. Drain and combine with daikon strips. Arrange on a serving platter and make the sauce. Whisk together the ingredients for the orange sauce and spoon over the hot daikon and kombu. Allow to marinate for 15-20 minutes. Then chill completely before serving.

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



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

NOTES : This dish will help you get rid of lines, dots, spots, wrinkles & puffiness. If you eat this once a week, you will see such a difference in the appearance of lines & puffiness in your face. It takes away red spots, bags, pimples & makes your face clear. A refreshingly clean tasting dish.

* Exported from MasterCook *

                            Daikon Information

Recipe By     :Christina cooks' homepage
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Information, Tips, Misc.
                Low Fat

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


Daikon - A root vegetable said to have originated in the Mediterranean, daikon is a type of radish that was brought to China for cultivation around 500 BC. A white-fleshed winter radish, daikon has a thin, smooth skin (also found in black, pink or green) with a firm, crisp flesh and a delicately peppery flavor. The most common variety looks like a large white carrot, but the resemblance stops there. Daikon is the wonder food of natural foods. It has the ability to aid the body in the breakdown of accumulated, hardened fats. Daikon has a mildly hot, peppery taste that helps the body to digest oil, fat and protein. On top of that, daikon is a root vegetable, meaning that it can work its magic deeply in the organ systems, breaking down accumulations of fat in the organs, allowing the body to relax and let go if its excesses.  [Theresa Chi Lin]

---
Daikon is a root vegetable; member of the radish family. However, it typically isn't hot, like red radishes.

It is long and white, looking somewhat like a big carrot. When fresh, it is great sliced or grated, and added to salads. It is very popular in Japanese and macrobiotic diets and is often considered to aid digestion.

I love it simply sliced with a drop of soy sauce on it. It's also wonderful in stir fries...much better (IMHO) than canned waterchestnuts.

Daikon is available in most grocery stores these days, and can also be found in Asian markets, and HFS. ["Ellen C." <ellen@elekta.com>]



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

NOTES : I like Daikon a lot since it can be cooked in broth, pickled, stew or even eat raw.
Actually, it looks like carrots only it is white and bigger and longer. Kombu is the base of broth
for Japanese dish. It also can be stewed with soy sauce. It is good because it has iodine.

* Exported from MasterCook *

                             Dill Carrot Soup

Recipe By     :Rose Reisman Brings Home Light Cooking, p. 30
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Soups And Stews                 Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              Pound  carrots -- sliced
  2          Teaspoons  vegetable oil
  2          Teaspoons  garlic -- crushed
  1                Cup  chopped onion
  3 1/2           Cups  chicken stock
     3/4           Cup  2% low-fat milk
  2        Tablespoons  fresh dill weed -- or 1 tsp. dried
  2        Tablespoons  chopped fresh chives -- or green onions

In a large saucepan of boiling water, cook carrots just until they're tender.
Drain and return carrots to saucepan. Set aside.

In a non-stick skillet, heat oil.
Saute garlic & onion until softened, approximately 5 minutes. Add to carrots, along with stock.
Cover saucepan and simmer 25 minutes.

Puree in food processor until smooth, in batches if necessary. Return mixture to saucepan. Stir in milk, dill & chives.

Serves 4 - 6.

Make this soup and refrigerate up to 1 day ahead of serving, and reheat gently if serving warm.

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





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

Serving Ideas : Serve hot or cold, garnished with a dollop of yogurt.

NOTES : from Rose Reisman Brings Home Light Cooking, MacMillan, Toronto, 1993
ISBN 0-7715-9000-8

To save tears, instead of chopping onion, can use 4 tablespoons dried onions,
rehydrated in boiling water and then drained.

This should work with Lacteeze or other lactose-reduced milk.



* Exported from MasterCook *

               Eggplant And Fennel Pilaf Of Bulgur And Rice

Recipe By     :Adapted from Rosemary Moon's Eggplant Cookbook (1998)
Serving Size  : 3     Preparation Time :1:00
Categories    : Eat-Lf Mailing List             Low Fat
                Oriental                        Rice
                Vegetables                      Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        ***EGGPLANT***
  4               cups  eggplant chunks -- approximately
  1           teaspoon  Asian five spice powder -- preferably
                        Thai spice blend
  1           teaspoon  light sesame oil
  1           teaspoon  gomasio
                        or a blend of sesame seeds and coarse salt
                        ***FENNEL / ANISE***
  1              small  fennel bulb -- trimmed and cored
  2        tablespoons  chopped fresh basil
                        freshly ground pepper
                        olive oil spray
                        ***ADDITIONS***
  1                cup  chopped onion
  1           teaspoon  olive oil
     1/2           cup  red bell pepper strips
                        freshly ground pepper
     1/2           cup  cracked wheat bulgur
     1/2           cup  instant white rice -- or leftover
  16            ounces  low sodium vegetable broth
     1/4      teaspoon  better than bouillon vegetable soup base -- or
                        flavor enhancer
                        ***FINISHING TOUCHES***
     1/2      teaspoon  Butter Buds(r) -- sprinkles
     1/2           cup  chopped fresh cilantro -- more or less
  3                     lemon wedges -- garnish

Preheat oven to 350F.

EGGPLANT: Cut eggplant into large dice and toss with 5-spice, oil and gomasio. Spread on a sprayed non-stick cookie sheet.

FENNEL: Trim and core the fennel bulb. Remove tough outer layers if necessary. Toss with basil, pepper and a little olive oil mist. Place in a non-stick oven pan that will fit in your oven along side the cookie sheet.

Bake both at 350F for 15 minutes. Fennel should now be aromatic and soft. Remove from oven and let cool. Continue to bake the eggplant for another 25 to 10 minutes or until lightly brown. Remove to cool.

While vegetable are cooking, heat oil in a large skillet or wok. Saute the onion until soft. Add the red pepper strips, season with pepper; saute until peppers are softened and onions are lightly browned.

Pan roast the grains: Clear a space in the middle of the pan and add the bulgur and rice. Stir to 'toast' the grains, incorporating the onion mixture after about 2 minutes. Add the broth and the bouillon-flavor enhancer. Stir well. Bring to a boil. Reduce heat, cover and simmer for 10 minutes. Stir and add the roasted vegetables. Simmer until most of the liquid has been absorbed by the grains; about 15-20 minutes. Add the butter buds and cilantro; warm through. Serve with lemon wedges and offer gomasio.

[PER SERVING: 258 cals, 4g total fat (12%cff); 63g carbs; 10g fiber; 367mg sodium]

SEE The KitchenPatH Recipes | http://home.earthlink.net/~kitpath 09/25/98(Fri)

>From: Pat Hanneman <kitpath@earthlink.net>





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

NOTES : This was a good pilaf. It seemed like too much for two people for lunch.

The eggplant and fennel are roasted with spices and added to the two-grain pilaf. The fennel is an after-taste. Very pleasing pilaf. Tested by Pat and Bob Hanneman 9/98. If you don't like cilantro, try shredded napa cabbage, watercress, romaine, or flat-leaf parsley. Serves 3; 4 when served with salad and a roll. *Recipe adapted from Rosemary Moon's EGGPLANT COOKBOOK (1998)



* Exported from MasterCook *

                       Fifteen Minute Soup, Wanda's

Recipe By     :Star Telegram, Ft Worth TX
Serving Size  : 10    Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Soups And Stews                 Turkey


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2                 Lb  Ground Turkey
  1                Med  Onion -- Chopped
  3             Cloves  Fresh Garlic -- Chopped
                        Salt And Pepper -- To Taste
  2               Cans  Minestrone Soup -- (I Use Progresso)
  2               Cans  Tomatoes With Green Chilis -- Diced
  1                Can  Mixed Vegetables -- Not Drained
  2               Cans  Ranch Style Beans -- Not Drained
                        Or            Pinto Beans -- Not Drained

Combine canned ingredients in large pot and place over low heat to heat through.

At same time, saute the turkey, chopped onion, chopped fresh garlic, seasoning with salt and pepper to taste.

When turkey, onion, and garlic is cooked through, drain. Add turkey, onion and garlic to remaining ingredients. Simmer while preparing and cooking a pan of corn bread.

>From: Angie Phillips <nbe@flash.net>




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

NOTES : Here's one of my favorite soups of all time. It is very spicy if you make it exactly as the recipe calls for, but soooooo good! I is great when you are have sinus trouble, Teehee.


*This soup can also be prepared in the crockpot.

*This recipe originally called for beef but even with using ground sirloin
it was cal 38.9% from fat. Now by using the ground turkey it brought it way
down to 25.1%.

*This recipe originally calls for the regular Ro-Tel diced tomatoes with
green chiles and Ranch Style Beans. This is very spicy!  For a milder
version you can use the mild Ro-Tel (or even regular diced canned tomatoes)
and canned Pinto Beans.

DIABETIC EXCHANGES  per serving:

IF USING GROUND SIRLOIN:  Starch - 2;  Lean Meat - 3;  Vegetable - 1;  Fat
- 1 1/2

IF USING GROUND TURKEY:  Starch - 2;  Lean Meat - 2 1/2;  Vegetable - 1



* Exported from MasterCook *

                  Flounder Roll-ups With Shiitake Sauce

Recipe By     :Cooking the Whole Foods Way,  Christina Pirello
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Fish & Seafood
                Low Fat

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4                     flounder fillets -- 6 ounce
                        -- split in half lengthwise
  1              small  carrot -- thin matchstick
                        -- pieces
     1/2           cup  daikon -- thin matchstick
                        -- pieces
  1              small  yellow summer squash -- thin matchstick
                        -- pieces
                        Shiitake sauce:
  1           teaspoon  light sesame oil
  6                     dried shiitake mushrooms -- soaked until soft
                        -- (6 to 8)
                        -- thinly sliced
  2        tablespoons  mirin
                        soy sauce
  1                cup  spring or filtered water
  2          teaspoons  Kuzu -- * dissolved in
  4        tablespoons  cold water

* Arrowroot or cornstarch may be used instead of Kuzu

Split filets and lay flat on a dry work surface. The key to this recipe is very fine julienne vegetable pieces, so that the fish isn't overpowered by the stuffing. Lay the split filet on the work surface, with a short end closest to you. Place a small amount of each of the vegetables, crosswise across the end closest to you. Gently roll the fish around the filling and secure it with a toothpick at the end.
Repeat with balance of filet pieces. Arrange roll-ups in a small skillet, cut side up. Arrange any leftover vegetables around the roll-ups. Add enough spring water to cover 1/4 of the filet pieces. Cover and bring to a boil over medium heat. Reduce heat and simmer 5-7 minutes, until fish is just opaque. While fish cooks, prepare the shiitake sauce. Heat oil in a skillet and saute shiitake with mirin and a splash of soy sauce for 3-4 minutes. Add water, bring to a boil and cover. Reduce heat and simmer 5-7 minutes until shiitake are soft. Season lightly with soy sauce and simmer 2-3 minutes more. Pool shiitake sauce in individual serving plates and arrange two roll-ups in the center, surrounded by some of the extra julienned veggies. Serve garnished with fresh lemon slices.

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



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

NOTES : This is a really pretty dish to serve. The delicate, almost translucent flesh of the fish is gently rolled around bright-colored julienned vegetables and served on a pool of rich, shiitake sauce. Any thin, white fish may be substituted.

* Exported from MasterCook *

                           Frozen Fruit Slurpee

Recipe By     :rec.food.recipes
Serving Size  : 2     Preparation Time :0:00
Categories    : Beverages                       Eat-Lf Mailing List
                Fruit                           Low Fat
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2           cup  Orange Juice -- or pineapple, grape
  1                 Lg  Banana
     1/2           Can  Peaches -- in juice (drain)
  1                cup  Frozen Strawberries -- not in syrup
     1/2           cup  Pineapple Chunks In Juice -- drained

Whirl in blender until smooth. Makes two big servings.

You can add your own variations, such as fresh peaches, papaya, or coconut milk for a tropical taste. The essential elements are a banana, the whole frozen strawberries, and some juice. Great in hot weather.

>From: ccary@tiara.wpd.sgi.com (Christina Cary)

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





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

NOTES : Cal 206
Total Fat 0.6g
Sat Fat 0.1g
Carb 53.6g
Fib 4.2g
Pro 1.9g
Sod 3mg
CFF 2.2%



* Exported from MasterCook *

                   Garlic Mashed Potatoes With Soy Milk

Recipe By     :WHOLE SOY COOKBOOK by Patricia Greenberg**
Serving Size  : 6     Preparation Time :0:20
Categories    : Eat-Lf Mailing List             Low Fat
                Potatoes                        Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3              large  baking potatoes
                        vegetable cooking spray -- or
                        -- or 1 tsp-vegetable oil
  6                     garlic cloves -- finely minced
     3/4           cup  soy milk
                        soy margarine -- up to 3 tbs
                        chopped fresh parsley -- for garnish

1. Peel and dice the potatoes. In a steamer basket set over boiling water, steam the potatoes for 15 minutes, until soft.

2. Meanwhile, heat oil over medium heat in a small saucepan and lightly saute the garlic, about 30 seconds. Add the soy milk and reduce to a simmer. Do not boil; keep warm while the potatoes finish steaming.

3. When potatoes are soft, mash with potato masher and stir in the soy milk mixture and margarine, if using, adding just as much as needed to reach the desired consistency. Garnish and serve.

[PER SERVING with oil and margarine: 116 cals, 7 g fat (54%cff); without; 58cals, 1g fat (10% cff)]

"The Whole Soy Cookbook" a new book by Patricia Greenberg. 1998 Random House, ISBN 0-517-888130. From shelf of kitpath@earthlink.net

>From: Pat Hanneman <kitpath@earthlink.net>





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



* Exported from MasterCook *

                          Golden Lemon Marmalade

Recipe By     :Vivian Levya
Serving Size  : 60    Preparation Time :0:00
Categories    : Canning, Preserves, Pickles     Eat-Lf Mailing List
                Fruit                           Low Fat
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              pound  carrots
  2             medium  lemons -- quartered and seeded
  3 1/2           cups  sugar
     1/2           tsp  salt
     1/2           cup  water
     1/3           cup  maraschino cherries

Put carrots and lemons through large blade of chopper (3 cups carrots and 3/4 cup lemon). In large kettle combine ingredients, except cherries. Bring to a full rolling boil. Cook on medium heat for 30 minutes. Add cherries. Cook 3-5 minutes longer, until thick and mixture sheets from spoon. Pour into hot, sterilized jars. Cover with hot paraffin. Makes 4 1/2 pints.

>From: Katherine Levya Rodman <levya@mindspring.com>




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

NOTES : When I was younger my grandmother used to make the most wonderful jams and jellies. She would put up hundreds of these little jars of yumminess, canning her jams in baby food jars, mushroom jars, anything she had handy. I remember giving her a jam sampler for Christmas each year (talk about taking coals to Newcastle). I know she ate the jam but her real joy must have come from having more jars. When my grandmother passed away in 94 I thought we had lost all of her recipes. In fact, I hadn't thought of them in years until I found an old parish cookbook at my mother's house. It's "The Alfred Parish Church Cookbook" celebrating the 200th anniversary of the church in Alfred, ME. In it I found a wealth of my grandmother's recipes, treasures that I had thought were lost. So now I'm sharing them with you. I must admit that I haven't made any of these and my forays into jam making have been somewhat disastrous. Maybe you all will have better luck than I. If you do try them let me know. I'd

* Exported from MasterCook *

                               Heavenly Jam

Recipe By     :Vivian Levya
Serving Size  : 60    Preparation Time :0:00
Categories    : Canning, Preserves, Pickles     Eat-Lf Mailing List
                Fruit                           Low Fat
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  12                    peaches
                        --peeled, pitted and mashed
  1                cup  orange juice
                        --or juice of 2 oranges
  3        tablespoons  orange rind
                        --or rind of 1 orange, cut fine
     1/2           cup  maraschino cherries -- cut fine
  6               cups  sugar

Combine all but cherries.  Cook gently for 1 1/2  to 2 hours.  Ladle into hot, sterilized jars and seal with paraffin.  Makes 12 baby food jars.

>From: Katherine Levya Rodman <levya@mindspring.com>




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

NOTES : When I was younger my grandmother used to make the most wonderful jams and jellies. She would put up hundreds of these little jars of yumminess, canning her jams in baby food jars, mushroom jars, anything she had handy. I remember giving her a jam sampler for Christmas each year (talk about taking coals to Newcastle). I know she ate the jam but her real joy must have come from having more jars. When my grandmother passed away in 94 I thought we had lost all of her recipes. In fact, I hadn't thought of them in years until I found an old parish cookbook at my mother's house. It's "The Alfred Parish Church Cookbook" celebrating the 200th anniversary of the church in Alfred, ME. In it I found a wealth of my grandmother's recipes, treasures that I had thought were lost. So now I'm sharing them with you. I must admit that I haven't made any of these and my forays into jam making have been somewhat disastrous. Maybe you all will have better luck than I. If you do try them let me know. I'd

* Exported from MasterCook *

                        Honey And Oat Bran Muffins

Recipe By     :Better Homes and Gardens Annual Recipes, '95, p. 54
Serving Size  : 12    Preparation Time :0:00
Categories    : Breads: Quick & Muffins         Eat-Lf Mailing List
                Low Fat                         Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cups  Oat Bran Baking Mix -- see recipe
     1/2           cup  chopped walnuts -- (optional)
     1/2      teaspoon  finely shredded orange peel -- OR
     3/4      teaspoon  ground cinnamon -- (optional)
  1                     egg -- slightly beaten
     1/2           cup  water
     1/4           cup  cooking oil
     1/4           cup  honey

In a large bowl, mix Oat Bran Baking Mix, walnuts, if using, and orange peel or cinnamon. In a small bowl, combine beaten egg, water, oil and honey. Add egg mixture to dry mixture, stirring just until moistened. (batter will be lumpy.) Spoon batter into 12 greased or paper-lined muffin cups, filling each cup 2/3 full.
Bake in a 400 F. oven for 15-18 minutes or until muffins are golden. Remove muffins from pans. Serve warm or cool.
Makes 12 muffins.

Per muffin: 123 calories, 5 grams fat, 18 mg. cholesterol, 135 mg. sodium MC formatting by bobbi744@acd.net ICQ#2099532

>From: Roberta Banghart <bobbi744@acd.net>





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

NOTES : To Make Ahead: Wrap cooled muffins in foil; place in freezer bags. Freeze for up to 3 months. Thaw before serving. To reheat, place foil-wrapped, thawed muffins in a 300 F oven for 10-15 minutes. Or, place an unwrapped, thawed muffin on a microwave-safe plate. Microwave muffin, uncovered, on High 15-30 seconds.



* Exported from MasterCook *

                      Honey Instead Of Sugar: Baking

Recipe By     :GOOD AND GOLDEN by National Honey Board
Serving Size  : 2     Preparation Time :0:30
Categories    : Eat-Lf Mailing List             Information, Tips, Misc.
                Low Fat

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

To substitute honey for sugar in your recipes, follow these simple guidelines.

Substitute honey for up to half the sugar called for in the recipe. With a little experimentation, honey can replace all the sugar in certain recipes.

Reduce the liquid in the recipe by 1/4 cup for each cup of honey used.

Add 1/2 teaspoon baking soda for each cup of honey used.

Reduce oven temperature by 25 F to prevent over-browning.

Remember, honey has a higher sweetening power than sugar. It will take less to sweeten your recipe.

For easy measuring and fast clean-up, coat measuring cups and spoons with vegetable oil or nonstick cooking spray before measuring honey.

One 12-ounce jar of honey equals a standard measuring cup.

RESOURCES [1] www.honey.com [2] Recipe-Buster http://www.erols.com/hosey/ [3] Kitpath@earthlink.net [4] mc-recipe exchange 9/1/98 [5] Eat-lf 9/1/98

>From: Pat Hanneman <kitpath@earthlink.net>





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



* Exported from MasterCook *

                            Honey White Bread

Recipe By     :http://www.breadrecipe.com
Serving Size  : 10    Preparation Time :0:00
Categories    : Bread Machine                   Breads
                Eat-Lf Mailing List             Low Fat
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  milk, skim
  3        tablespoons  margarine -- melted
  2        tablespoons  honey
  3               cups  bread flour
     3/4      teaspoon  salt
     3/4      teaspoon  ground ginger
  1 1/2      teaspoons  active dry yeast

1. Assemble ingredients in the order suggested in your bread machine manual. Select the Basic Bread cycle.

>From: "Wildrose" <esordliw@pacbell.net>





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

NOTES : Calories: 202.4 (18.6% from fat)
Fat: 4.2g
Cholesterol: 0mg
Carbohydrate: 34.8g
Fiber: .3g
Sodium:  214mg



* Exported from MasterCook *

                          How To Oven Dry Fruit

Recipe By     :Martha Stewart Living Sept 1998
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Fruit
                Information, Tips, Misc.        Low Fat
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  8                     Peaches
                        Pits Removed, Halved Or Quartered
  12                    Plums
                        To 14, Pits Removed, Halved Or Quartered
  10                    Apricots
                        To 11,  Pits Removed, Halved Or Quartered
  10                    Plum cots
                        Pits Removed, Halved Or Quartered
  12                    Figs
                        Halved
  2            Bunches  Seedless Grapes
                        Removed From Stems, Small Bunches
  2               Tbsp  Sugar -- Or More To Taste

Each quantity below fills one baking pan. Any fruit to be dried should be ripe but still firm. Store dried fruit in an airtight container, frozen, up to six weeks; warm frozen fruit in a 200F oven until soft, 5 - 15 min.

Heat oven to 225F. Line a baking pan with parchment paper. Arrange fruit, cut sides up, spaced 1/2 - 1" apart, on paper. Sprinkle 1 Tbsp sugar over fruit; depending on fruit's tartness, add more sugar.

Transfer pan to oven; dry until fruit has shriveled, edges have dried, and centers are still juicy; timing will vary according to variety of fruit, ripeness, and size, 1 1/2 - 4 hrs. If juices start to run, baste with juices every hour. Transfer pan to a cooling rack; remove from pan while still warm.

Entered into MasterCook by Reggie Dwork <reggie@jeff-and-reggie.com>






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



* Exported from MasterCook *

                          How To Oven Dry Pears

Recipe By     :Martha Stewart Living Sept 1998
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Fruit
                Information, Tips, Misc.        Low Fat
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2                     Bosc Pears
                        Comice Or Red Bartlett Pears, Unpeeled
  1               Tbsp  Sugar

fills one standard baking pan

Heat oven to 225F. Line a pan with parchment.. Cut each pear lengthwise into 1/8 - 1/4" thick slices. Remove seeds and fibrous bits from each slice; arrange on pan, spaced 1/2 - 1" apart. Sprinkle with sugar.

Transfer to oven; dry until pears become firmer, slightly chewy, and shriveled around edges, 1 1/2 - 2 1/2 hrs. Transfer to a wire rack. Store in an airtight container, refrigerated, up to 2 days or frozen, up to 6 weeks.

Entered into MasterCook by Reggie Dwork <reggie@jeff-and-reggie.com>




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



* Exported from MasterCook *

                     Indian Style Sweet Potato Salad

Recipe By     :License to Grill (Schlesinger & Willoughby), modified
Serving Size  : 6     Preparation Time :0:45
Categories    : Eat-Lf Mailing List             Italian
                Low Fat                         Salads
                Sweet Potatoes & Yams           Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3             medium  sweet potatoes -- peeled and cubed
  1              large  Granny Smith apple -- cored and diced
  1              bunch  green onions -- chopped
     1/3           cup  red wine vinegar
     1/3           cup  fresh lime juice
     1/4           cup  molasses
     1/4           cup  ketchup, low sodium
  2        tablespoons  Dijon mustard
  1         tablespoon  curry powder
     1/4           cup  raisins
  1                     jalapeno -- minced
     1/4           cup  chopped fresh cilantro

In a large pot, bring 2 quarts of water to a rapid boil over high heat. Throw your sweet potatoes in and cook until they can be pierced fairly easily with a fork but still offer a good amount of resistance, 8 to 10 minutes. Drain the potatoes, rinse with cold water, and refrigerate until chilled, at least 30 minutes.

In a medium bowl, combine all the remaining ingredients, and mix well. Add the chilled sweet potatoes, toss well to coat, and serve.

>From: Joanne McAndrews <jmca@ibm.net>





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



* Exported from MasterCook *

                 Lamb And Veggie Burgers With Feta Spread

Recipe By     :Health (Oct 1998)
Serving Size  : 5     Preparation Time :0:40
Categories    : Burgers & Loaves                Eat-Lf Mailing List
                Low Fat                         Meats
                Mediterranean

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2           cup  uncooked bulgur
     1/2           cup  boiling water
  1                cup  baking potatoes -- diced
  3               cups  water
     1/2         pound  lean ground lamb
  1                cup  zucchini -- finely diced
     1/2           cup  chopped onion
     1/4           cup  fresh parsley -- chopped
  2                     garlic cloves -- minced
     1/2      teaspoon  salt
     1/4      teaspoon  black pepper
                        cooking spray
  5                     hamburger buns
                        ***FETA SPREAD***
     1/2           cup  nonfat sour cream
     1/4           cup  cucumber -- diced seeded peeled
     1/4      teaspoon  dried dill
  1                     garlic clove -- minced
     1/2           cup  crumbled feta cheese
                        ***GARNISH***
  5             slices  tomato -- 1/4-inch thick

FETA SPREAD: Combine and set aside.

BURGERS: Combine bulgur and boiling water in a large bowl. Cover and let stand 30 minutes.

Meanwhile, combine potato and 3 cups water in a saucepan; bring to a boil. Reduce heat, simmer until tender, 5 to 10 minutes, and drain. Cool.

Stir together bulgur, potato, lamb, zucchini, onion, parsley, garlic, salt, and pepper in a large bowl. Divide mixture into 5 equal portions and shape into 1/2-inch-thick patties.

Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Cook patties 4 minutes on each side. Place patties on bottom halves of buns; cover each with 2 tablespoons Feta Spread, 1 tomato slice, and top of bun. Serves 5.

[PER SERVING: Calories 406 (25% from fat), Fat 11G (4 g saturated), Protein 21 g, Carbohydrate 55g, Fiber 4g, Cholesterol 61 mg, Iron 3 mg, Sodium 572 mg, calcium 113mg]


Notes: Serves 4. Time: 20 min Prep; 20 mins cook. *Recipe from "HEALTHY COOKING: The lighter side of meat," by Sheridan Warrick in Health, October 1998.

>From: Pat Hanneman <kitpath@earthlink.net>




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



* Exported from MasterCook *

                          Layered Spinach Salad

Recipe By     :Dorothy Hanneman / Modified
Serving Size  : 8     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Salads                          Turkey


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2           cup  fat-free Romano cheese
  3                     turkey bacon slices, crisply cooked -- crumbled
                        or lowfat Bacos
  1 1/2         quarts  torn fresh spinach
  2               cups  fresh mushroom slices
  1                cup  red onion -- cut into rings
  10            ounces  frozen peas -- thawed
     1/2           cup  fat-free mayonnaise -- or
                        lowfat yogurt cheese
     1/2           cup  fat-free sour cream
  1           teaspoon  sugar
  2        tablespoons  fat-free parmesan cheese
                        salt and pepper -- at table

Combine the 1/2 cup cheese with bacon. Mix well. In a 2+1/2 quart bowl, layer spinach, cheese mixture, mushrooms, onions, and peas. Combine mayonnaise or yogurt, sour cream and sugar; mix well. With a rubber spatula, spread the mixture like icing over the top of the salad to seal. Sprinkle with 2 tablespoons cheese. Cover. Refrigerate overnight. Serve with or without tossing the salad. Serves 6 as a main course luncheon with crusty bread or 8 as a side salad; more on a buffet.

[PER SERVING: 123 cals, 1g fat, or 7% cff]

This was a family favorite main dish lunch during Roswell, NM summers. Thick salad with heady flavor. Make it the night before. Serve in the heat of the day. Back then we used regular or low fat products. The new fatfree cheese are just as good. The cheesy dressing permeates the vegetables; not sure if we eat the salad or inhale it. Always a winner at parties, people wanted to know how much blue cheese we used.


>From: Pat Hanneman <kitpath@earthlink.net>




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

NOTES : Sorry I missed the talk about the 24 hour salad. Bob's Mom made one we all loved - but then we were from dairy states. The dressing reminded us of blue cheese. We used to make it twice a month during summer. Today we rarely indulge but when we do we use the almost fat-free products that weren't available then. If you like blue cheese, you might try this once in your life time.



* Exported from MasterCook *

                          Lemon Ginger Coleslaw

Recipe By     :Cooking Light
Serving Size  : 4     Preparation Time :0:15
Categories    : Eat-Lf Mailing List             Low Fat
                Oriental                        Salads
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/4           cup  fresh lemon juice
  2        tablespoons  sugar
  2        tablespoons  cider vinegar
  2        tablespoons  water
  1           teaspoon  grated gingerroot
  1           teaspoon  dark sesame oil
  3 1/2           cups  shredded cabbage
     1/2           cup  shredded carrots
     1/2           cup  chopped green onions

Combine lemon juice, sugar, cider vinegar, water, ginger, and sesame oil; toss with cabbage, carrots, and green onions.

>From: Joanne McAndrews <jmca@ibm.net>





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



* Exported from MasterCook *

                                 Lemonade

Recipe By     :betty crocker cookbook from the 50's
Serving Size  : 1     Preparation Time :0:00
Categories    : Beverages                       Eat-Lf Mailing List
                Low Fat                         Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cups  water
  1                cup  sugar
  6                     lemons -- or limes
                        rinds and juice
  1              quart  water
                        strawberries -- optional
                        -- or cherries


Basically, you make a simple syrup of 1 cup sugar and 2 cups water and add the rinds from about 6 lemons (I like it tart). Then you add a quart of water and the juice from the lemons & refrigerate Or make it with limes. I sometimes add strawberries or cherries to the mix. You have to run it through a sieve and there isn't much on this earth that's stickier, but it's awfully good.

>From:  <smithg@arlut.utexas.edu>



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



* Exported from MasterCook *

                          Lentil Tortellini Soup

Recipe By     :NEW FLAVORS FROM YOUR CROCKERY COOKER
Serving Size  : 6     Preparation Time :0:20
Categories    : Eat-Lf Mailing List             Low Fat
                Meats                           Soups & Stews


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2           cup  dry lentils
  2               cups  carrots -- coarsely shredded
  1              large  onion -- finely chopped
                        chopped cooked ham
                        or Canadian-style bacon
  2                     garlic cloves -- minced
  2        tablespoons  chopped fresh basil
  1 1/2    tablespoons  fresh thyme leaves
     1/4      teaspoon  pepper
  5               cups  low-sodium chicken broth
                        or vegetable broth
  1                cup  water
  9             ounces  tortellini, cheese-filled -- refrigerated
  4               cups  fresh spinach leaves -- torn

Rinse lentils; drain. Place in a crockery cooker. Add carrots, onion, ham or bacon, garlic, and pepper. If you are substituting dried herbs for fresh, add them now. Pour broth and water over all.

Cover and cook as directed for desired heat setting: LOW HEAT: for 6+1/2 to 7 hours; HIGH: for 3+1/4 to 3+1/2 hours.

Adding the pasta (If using low heat, reset to high.) Stir in tortellini. Cover and cook 30 more minutes on high. Stir in fresh spinach, and fresh herbs if using. Serve at once.

[PER SERVING: 245 cals, 5g fat (16% cff). 4g fiber, 35g carbs, 16g protein. Sodium can be high from ham or bacon and cheese: from 972mg to 1,023mg. ] [PER SERVING without ham/bacon: 212 cals, 3g fat, 723mg sodium.]

>From: Pat Hanneman <kitpath@earthlink.net>




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

NOTES : Lentils, Canadian bacon, and cheese-filled tortellini make this soup a hearty meal in itself. A small salad and fruit are all you will need to round it out. Accompany with bread sticks or a corn muffin (optional). Crockpot should hold from 3+1/2 to 5 quarts. Serves 6. Time: 20 minutes prep and less than 4 or 8 hours cooking. *Recipe from NEW FLAVORS FROM YOUR CROCKERY COOKER, Better Homes and Gardens (1998 isbn 0-696-20855-5). - Pat Hanneman kitpath@earthlink.net 9/18/98

Might substitute a smoked chili for the ham. A little chipotle maybe...



* Exported from MasterCook *

                     Linguine And Shrimp Fra Diavolo

Recipe By     :Good Housekeeping 365 days of Healthy Eating
Serving Size  : 6     Preparation Time :0:00
Categories    : Casseroles                      Eat-Lf Mailing List
                Fish & Seafood                  Italian
                Low Fat

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  16            ounces  linguine
                        salt
  12            ounces  shrimp -- shelled & deveined
  2          teaspoons  olive oil
  1             medium  onion -- chopped
  2             cloves  garlic -- minced
     1/4      teaspoon  crushed red pepper
  2        tablespoons  dry white wine
  28            ounces  tomatoes

1. In a saucepot prepare pasta in boiling salted water according to package directions.

2. Add shrimp during last 3 minutes of cooking pasta; cook until opaque throughout. Drain pasta and shrimp; return to saucepot.

3. Meanwhile in a non stick 12 inch skillet heat oil over medium heat. Reduce heat and add onion and cook 8 minutes until tender crisp.

4. Add garlic and crushed red pepper and cook 30 seconds longer, stirring.

5. Stir in wine; cook 30 seconds. Add tomatoes with their puree and 1/4 tsp salt; heat to boiling stirring and breaking up tomatoes.

6. Pour tomato sauce over drained pasta; toss to mix well.

Notes: Per Serving: 390 calories, 4g fat 9.5% CFF


>From: RecipeLu <recipelu@interlog.com>





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* Exported from MasterCook *

                      Louisiana Style Potato Wedges

Recipe By     :Healthy Meals in Minutes
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Potatoes                        Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3              Large  russet potatoes
                        cut into large wedges
  2          Teaspoons  tabasco sauce -- optional
                        **FOR THE SPICE MIXTURE**
  1         Tablespoon  minced dried onion flakes
  1           Teaspoon  paprika
     1/2      Teaspoon  cayenne pepper
     1/2      Teaspoon  salt
     1/2      Teaspoon  black pepper
     1/2      Teaspoon  File powder -- optional

1. Preheat oven to 350F. Line a baking sheet with aluminum foil. Spray foil with vegetable cooking spray.

2. To prepare spice mixture, in a large bowl, combine onion flakes, paprika, cayenne pepper, salt, black pepper and file powder. Mix well. Add potato wedges to bowl; toss to coat.

3. Arrange potato wedges in a single layer on prepared baking sheet. Bake potatoes, turning once, until golden brown, 20 to 30 minutes. Sprinkle with red pepper sauce, if desired.

>From: "Lisa Whittington" <esordliw@pacbell.net>




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

NOTES : Calories: 166.5 (1.7% from fat)
Fat; .3g
Cholesterol: 0mg
Carbohydrates: 38g
Fiber: 3.5g
Sodium: 290mg


* Exported from MasterCook *

                              Marinated Tofu

Recipe By     :Tassajara Recipe Book
Serving Size  : 8     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Tofu                            Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2             pounds  lowfat tofu -- drained and pressed
     1/2         ounce  dried mushrooms
  1                cup  water
  2                tsp  dried oregano
  2             cloves  garlic -- pressed
  2        tablespoons  olive oil -- fruity *
     1/2           cup  red wine vinegar -- or sherry vinegar
     1/2           cup  red wine -- **
     1/2           cup  soy sauce -- tamari preferred
  1              pinch  ground cloves
     1/2      teaspoon  salt
                        few twists   black pepper

* Original was for 1/2 cup olive oil; I used 1/4 cup and felt that much wasn't necessary. Next time I will use 2 tbsp; and remember that most of that is not absorbed and is thrown away.

** I didn't have any red wine, so I used dry sherry instead.

Drain and press the tofu to remove excess water.

Simmer mushrooms in water for 15 minutes. Toast the oregano in a small frying pan over a medium flame until it becomes aromatic, without burning it. Combine
the remaining ingredients, adding the oregano when it's ready. Then combine with the simmering mushrooms. Bring to a boil and simmer a few minutes longer.

Cut the tofu into 4 slabs. Marinate for at least 2 hours, preferably overnight
(refrigerate). The tofu can marinate several days.

Cut the tofu into strips or cubes and bake at 350 degrees F for 20 minutes or so.

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


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

NOTES : Use in Mushroom Tofu Stroganoff  (see recipe) or in stir fries or simply as baked tofu.

NOTE:  Although this recipe calls for some olive oil, it in only in the marinade and most of that is thrown away. This is intended to be part of the Mushroom Tofu Stroganoff recipe, which is around 20% CFF if you use regular tofu. If you use lowfat tofu, the fat content will be even less.

I used the baked tofu in a stir fry with rice, which also is less than 30% CFF.

Because I didn't have any red wine, I used dry sherry instead. I'm sure that imparted a "sharper" taste to the tofu, but we liked it. I think I'd like it better with the red wine. The oregano and that much sherry seemed to clash.

I wanted the tofu to be chewy, so I cooked it for double the 20 minutes called for. I also raised the oven temp to 400F. The texture was great!

I highly recommend adding baked tofu to stir fries.

* Exported from MasterCook *

                            Mexican Manicotti

Recipe By     :Amy
Serving Size  : 4     Preparation Time :0:00
Categories    : Casseroles                      Eat-Lf Mailing List
                Low Fat                         Meats
                Mexican & Southwestern          Pasta


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2         pound  Ground Beef, 7% fat
  1                cup  nonfat refried beans
  1           teaspoon  dried oregano
     1/2      teaspoon  ground cumin
  8                     manicotti shells
  1 1/4           cups  water
  8             ounces  picante sauce
  8             ounces  nonfat sour cream
     1/4           cup  finely chopped green onions
     1/4           cup  sliced pitted black olives
     1/2           cup  shredded monterey jack cheese

Combine ground beef, refried beans, oregano and cumin; mix well. Fill uncooked manicotti shells with meat mixture. Arrange in a baking dish. Combine water and picante sauce. Pour over manicotti shells. Cover with vented plastic wrap. Microwave on High for 10 minutes giving dish a half turn once, using tongs, turn shells over. Microwave, covered on Medium for 17 to 19 minutes or until pasta is tender, giving dish a half turn once. Combine sour cream, green onion and olives. Spoon down center of casserole, top with cheese. Microwave uncovered on High 2 to 3 minutes or until cheese melts.

>From: "Lisa Whittington" <esordliw@pacbell.net>





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

NOTES : This ones a keeper.

Calories: 377 (26.2% from fat)
Fat: 11.8g
Cholesterol: 42mg
Carbohydrates: 47.1g
Fiber: 6.6g
Sodium: 1338mg


* Exported from MasterCook *

                      Midwestern Corn Chowder <R T>

Recipe By     :Healthy Cooking, California Culinary Academy
Serving Size  : 8     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Soups & Stews                   Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     3/4           cup  Chopped Onion
  1                Tsp  Unsalted Butter
     1/4           cup  Dry Sherry
  1                cup  Chopped Celery
  2                cup  Diced Red Potatoes
  1                     Bay Leaf
  2                cup  Nonfat Veg Chicken Broth, Low Sod -- Note 1
  2                cup  Chopped Tomatoes
  1 1/2            cup  Corn Kernels
  1 1/2            cup  Nonfat Milk
     1/2           cup  Chopped Parsley
                        Ground Pepper -- Optional

Note 1: Original recipe called for 2 C defatted chicken stock or Vegetarian stock

Prep Time: 15 - 20 min
Cooking Time: 35 - 40 min

To lower the calories in the soup, nonfat milk and potato puree replace the rich cream base used in traditional recipes. This soup freezes beautifully, so make a double batch, especially when corn is at its peak.

In a large stockpot over med-high heat, saute onion in butter and sherry until soft but not browned. Add celery and potatoes and saute for 2 min. Crush bay leaf and wrap in cheesecloth or place in a tea ball. Add stock and bay leaf to soup and bring to a boil.

Lower heat to simmer and cook, covered, until potatoes are tender (20 min).
Remove bay leaf and discard. Place 2 C of the soup in a blender and puree. Return to pot. Add tomatoes, corn, and milk, and bring to a boil again. Lower heat and simmer for 5 min. Add parsley, taste for seasoning, and add pepper (if desired).

Makes 10 C, 8 servings

This was very, very good.

Entered into MasterCook and tested for you by Reggie & Jeff Dwork <reggie@jeff-and-reggie.com>




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

NOTES : Well, Jeff and I made this for dinner tonite and it was wonderful.  We did not add any salt and we didn't think it needed it. Cal 88.3

Total Fat 1g
Sat Fat 0.4g
Carb 15.7g
Fib 2.3g
Pro 8g
Sod 116mg
CFF 8.6%


* Exported from MasterCook *

                         Minnesorta Salsa (Peach)

Recipe By     :
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Fruit
                Low Fat                         Salsas
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4                     ripe peaches -- peeled and diced
  4                     ripe tomatoes -- peeled and diced
  4                     green onions -- thinly sliced
     1/2          cup.  basil -- finely chopped
                        Add:
  2        tablespoons  extra virgin olive oil
  2        tablespoons  red wine vinegar
  1         tablespoon  honey
                        some salt to taste
                        juice of half a lime

Mix together, allow the flavors to marry, and serve at room temperature as salsa, salad or relish dish.>>

>From: "Jo in Minnesota" <josiem@tekstar.com>


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

NOTES : Its unusual and delicious, maybe you can make up a big batch and give it for a gift:

* Exported from MasterCook *

                             Miso Noodle Soup

Recipe By     :Cooking Light Annual Recipes 1998
Serving Size  : 8     Preparation Time :0:20
Categories    : Eat-Lf Mailing List             Low Fat
                Oriental                        Pasta
                Soups And Stews                 Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1           teaspoon  dark sesame oil
  1           teaspoon  ginger root -- peeled and minced
  2             cloves  garlic -- minced
  3       14 1/2 oz cn  vegetable broth
  2               cups  broccoli florets -- chopped
  1                cup  carrot -- diagonally sliced
  1                cup  onion -- vertically sliced
  1           teaspoon  chile paste
  2               cups  Chinese egg noodles, cooked -- 4 oz uncooked
     1/4           cup  white miso

Heat oil in a large saucepan over medium heat. Add gingerroot and garlic; saute 1 minute. Add broth and next 4 ingredients; bring to a boil. Reduce heat; simmer, uncovered, 2 minutes. Stir in noodles and miso; cook 1 minute or until miso is blended.

>From: "danis@w-link.net" <Danis@w-link.net>




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

NOTES : Very tasty, very comforting, very easy....a healthy, vegetarian comfort food that is perfect when you are sick....or just sick of cooking.


* Exported from MasterCook *

                            Mixed Grain Salad

Recipe By     :Betsey Cullen
Serving Size  : 16    Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Grains & Cereals
                Low Fat                         Salads
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/3           cup  vegetable oil
  1                cup  shallots -- chopped
  2                cup  brown rice
  2                cup  wild rice
  2                cup  wheat berries -- cooked
  4                cup  water
  4                cup  vegetable broth
  1 1/2            cup  dried cranberries
  1                cup  chopped dried apricots
  1                cup  dried currants
                        Dressing:
  1                cup  sherry vinegar
     1/4           cup  olive oil
  4               tsps  dried sage
  1 1/2            cup  chopped pecans

Heat oil in large saucepan over medium heat. Add shallots and saute until translucent, about 5 minutes. Add rices and wheat berries, stir and coat. Add water and stock. Boil and reduce heat to low. Cover and cook until tender, about 40 minutes.

Remove from heat and add fruits. Stir and cool to room temperature. Whisk vinegar, oil and sage in small bowl. Pour over salad and stir to coat. Season with salt and pepper to taste.

Can be made one day ahead. Cover and refrigerate. Stir in nuts and serve.

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




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

NOTES : This is a great salad and can be made ahead. It can sit at room temperature and will feed the number of people at the meeting generously.
MasterCook and I don't know the nutritional value on wheat berries, so I have subbed the nutritional value of barley, I figure it's probably pretty close. If I'm way off base, let me know. I've reduced the oil and amount of nuts a bit to get it a little lower in fat (original called for 2 c pecans, and the first oil amount was 1/2 cup)



* Exported from MasterCook *

                           Mocha Shake, Penny's

Recipe By     :Penny <MOMnAaron@aol.com>
Serving Size  : 2     Preparation Time :0:00
Categories    : Beverages                       Eat-Lf Mailing List
                Low Fat                         Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2           cups  Strong Coffee
     1/3           cup  chocolate syrup
     1/3           cup  nonfat dry milk

Makes 3 cups, serves 2

Pour 1-1/2 cup strong coffee into ice cube trays and freeze until solid, at least 3 hours.

To a blender, (through the opening in the lid) process with motor running, add the cubes, 1/3 cup chocolate syrup and 1/3 cup nonfat dried milk.




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

NOTES : Here is a fat-free drink that is sure to please on these HOT, SCORCHING Days!

Sit back, relax and sip one of the best cold drinks of the summer!!!

* Exported from MasterCook *

                             Mock Cherry Pie

Recipe By     :Vivian Levya
Serving Size  : 8     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Fruit
                Low Fat                         Pies, Crusts & Pastry
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2                     lowfat pie crust -- (9 inch)
  1                cup  cranberries -- halved
     1/2           cup  raisins
  1                cup  sugar
  1           teaspoon  butter
  2        tablespoons  flour
  1           teaspoon  vanilla
     3/4           cup  boiling water

Place 1 crust in 9" pie plate.  Mix remaining ingredients and pour into shell.  Cover with remaining pie crust.  Bake at 350 degrees for 30 to 40 minutes or until crust is golden.

>From: Katherine Levya Rodman <levya@mindspring.com>




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

NOTES : When I was younger my grandmother used to make the most wonderful jams and jellies. She would put up hundreds of these little jars of yumminess, canning her jams in baby food jars, mushroom jars, anything she had handy. I remember giving her a jam sampler for Christmas each year (talk about taking coals to Newcastle). I know she ate the jam but her real joy must have come from having more jars. When my grandmother passed away in 94 I thought we had lost all of her recipes. In fact, I hadn't thought of them in years until I found an old parish cookbook at my mother's house. It's "The Alfred Parish Church Cookbook" celebrating the 200th anniversary of the church in Alfred, ME. In it I found a wealth of my grandmother's recipes, treasures that I had thought were lost. So now I'm sharing them with you. I must admit that I haven't made any of these and my forays into jam making have been somewhat disastrous. Maybe you all will have better luck than I. If you do try them let me know. I'd

* Exported from MasterCook *

                                Monde Brot

Recipe By     :
Serving Size  : 12    Preparation Time :0:00
Categories    : Cakes & Frostings               Eat-Lf Mailing List
                Jewish                          Low Fat
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  Egg Substitute
     1/3           cup  Sugar
     1/3           cup  Brown Sugar
  3                cup  Flour
  3                Tsp  Baking Powder
  2                Tsp  Vanilla Extract
  1              Pinch  Salt
                        Cinnamon -- To Taste
                        But Go Lightly
                        Nutmeg -- To Taste
                        But Go Lightly
                        To Spread As Filling:
                        Chocolate Chips
                        Fruit Spread
                        Jelly
                        Chopped Nuts
                        Nonstick Cooking Spray

For some it is time to celebrate the new year. One delicious tradition is mondel brot (mondel bread). This chewy, crispy, cakey biscuit or cookie is a little like a biscotti with a sweet filling. Mondel brot is good for dunking in coffee, tea, milk and even honey. Have a sweet year!

Preheat oven to 350F. In a bowl, beat egg substitute, sugars and vanilla until light and fluffy. Sift together flour, baking powder, salt and spices. Add flour to egg substitute mixture a little at a time, mixing well. It will form a stiff ball at the end. Split into two portions. On a floured surface, roll out dough to about 1/8 to 1/4 inch thick rectangle approximately 10 by 12 inches. Use plenty of flour and turn often as it does tend to stick. Spread filling out evenly leaving about a two inch edge along the top and about a 1/2 inch edge along the sides. Some make one chocolate (it doesn't take more than a handful or two of chocolate chips spread out evenly) and one with a fruit spread (like apricot) and chopped nuts. Roll it up jelly roll style (be gentle, but holes are repairable) and fold up ends to seal them. Place on a cookie sheet that you have sprayed and floured. Bake for 30 to 40 minutes or until golden brown and fairly hard to the touch. Allow to cool completely. Cut with a serrated bread knife into 1/2 slices. If they are not crisp enough you can put the slices back into the oven for a 5 to 7 minutes.


Serving Suggestions

There are many variations you can try with this recipe and it doubles very well. You can add a couple of tablespoons of orange juice and orange zest to the dough. You could try adding cardamom instead of the cinnamon and nutmeg and making a filling of honey and chopped pistachios for a middle eastern flavor. You could even leave the filling out altogether for a less sweet biscuit. Any way you make it, it is a real treat for tea or luncheon.

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





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

NOTES : Cal 183.7
Total Fat 2.5g
Sat Fat 0.4g
Carb 34.3g
Fib 0g
Pro 5.5g
Sod 133mg
CFF 12.5%



* Exported from MasterCook *

                              Mushroom Gravy

Recipe By     :Vegetarian Times Complete Cookbook
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Sauces & Gravies                Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  8                     dried shiitake mushrooms -- to 10
                        -- soaked in 2 cups warm water for 1 hour
                        sauteing liquid -- *
  2 1/3           cups  button mushrooms -- sliced
     1/4           cup  sherry -- or sake
  2             cloves  garlic -- minced
  1                cup  tomato juice
  1         tablespoon  soy sauce
  2        tablespoons  mirin
                        -- or 2 tsp honey and 4 tsp sherry
  2          teaspoons  nutritional yeast -- to 2 tbsp
  1         tablespoon  white miso -- or barley miso
  3        tablespoons  arrowroot
                        -- dissolved in small amount of water

* Original calls for 4 tbsp oil for sauteing.

Makes 3 cups.

Drain the shiitake mushrooms, reserving the soaking liquid. Cook the shiitake and other mushrooms, stirring, for a few minutes. Cover and simmer until the mushrooms have reduced in size and have begun to let out their juices, about 4-5 minutes.

Add the sherry or sake, raise heat to high, and add the garlic, reserved soaking water and tomato juice.  Boil rapidly for one minute. Add the soy sauce and mirin, and boil 2-3 minutes more. Lower the heat, and add then nutritional yeast and miso. While stirring, add the dissolved arrowroot, and cook until the sauce has thickened and become transparent. Serve at once.

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



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* Exported from MasterCook *

                     Mushroom Gravy, Mollie's Special

Recipe By     :Vegetable Heaven, Mollie Katzen
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Soups & Stews                   Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        sauteing liquid -- *
  1                cup  minced onion
  1         tablespoon  minced garlic
  1              pound  mushrooms -- sliced or chopped
     1/2      teaspoon  salt -- or to taste
  3        tablespoons  dry sherry
     1/4           cup  unbleached white flour
  1 1/2           cups  vegetable broth -- warmed
                        -- ( to 2 cups)
                        -- or water

* Original calls for 2 tbsp vegetable oil for sauteing

Saute the onion for about 5 minutes.

Stir in the garlic, mushrooms, and salt. Saute for 5 more minutes, then cover and cook for 10 minutes over medium heat. Add the sherry, stir, and cover again. Cook for another 10 minutes.

Place the flour in a sifter or strainer, and gradually shake it into the pan as you stir constantly. Keep stirring a minute or two after all the flour is in, to keep the mixture from clumping.

Pour 1 1/2 cups of the broth, stirring vigorously. Cook over low heat for about 5 minutes, then remove from heat and taste to adjust salt. If it is too thick, stir in a little extra broth. Serve hot.

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


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NOTES : "This tastes great on cooked grains, potatoes, vegetables, warm open-face sandwiches, pasta, omelettes -- you name it.

Store the gravy in the refrigerator or even the freezer. It reheats very well."

* Exported from MasterCook *

                         Mushroom Tofu Stroganoff

Recipe By     :Tassajara Recipe Book
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Pasta                           Rice
                Tofu                            Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                 lb  Marinated Tofu -- see recipe
  1               tbsp  olive oil
  5               tbsp  butter
  1                 lg  yellow onion -- diced med-sm
  1                 lb  mushrooms -- cremini or button
  2                tsp  minced garlic
     1/2           tsp  paprika
  1                tsp  nutritional yeast
  1              pinch  dried thyme
  1               tbsp  tamari soy sauce
                        salt -- to taste
                        freshly ground black pepper -- to taste
     1/2           cup  dry sherry or red wine
  1                cup  vegetable stock
  1 1/2            cup  sour cream

Drain the marinated tofu on a slanted board while you gather and prepare the rest of the ingredients. Cut the tofu into strips or cubes and bake at 350 degrees F for 20 minutes or so. Remove and set aside.

Heat 1 tbsp each olive oil and butter in a 12-inch saute pan. When the oil and
butter are hot, add the onions. Saute them on a high heat until they begin to brown, then turn down the heat and cook the onions carefully until they begin to caramelize, stirring frequently. This will take about 15 minutes. They should be soft. While they are cooking, slice the mushrooms about 1/4 inch thick, chop the garlic, and warm the stock.

Mix the garlic, paprika, nutritional yeast, and dried thyme into the cooked onions. Add the remaining 4 tbsp butter and the tamari. When the butter is melted, add the mushrooms. Salt and pepper them and carefully stir. Once the mushrooms begin to cook, add the tofu and the sherry or wine, and let bubble and simmer for 8 to 10 minutes.

Add the heated stock to the sour cream. Once the mushrooms are sufficiently cooked, add the sour cream stock to the pan. Cook until the sauce is hot and reduced to the thickness you want. Try not to boil the sauce for too long or the sour cream will curdle.

Check the seasonings and serve over rice or twisted egg noodles.

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


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* Exported from MasterCook *

                           Oat Bran Baking Mix

Recipe By     :Better Homes and Gardens Annual Recipes, '95, p. 54
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Grains & Cereals
                Homemade Mixes                  Low Fat
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2 1/3           cups  all-purpose flour
  2 1/3           cups  whole wheat flour
     3/4           cup  nonfat dry milk powder
     3/4           cup  oat bran
  3        tablespoons  baking powder
     1/2      teaspoon  salt

In a large container thoroughly mix the flours, milk powder, oat bran, baking powder and salt.
Store in an airtight container in a cool, dry place for up to 6 months. Stir before using.
Makes 6 cups mix.
Use in the following recipes: Oat Bran Biscuits, Honey and Oat Bran Muffins, Peanut butter and Oat Bran Cookies.

MC formatting by bobbi744@acd.net ICQ#2099532

>From: Roberta Banghart <bobbi744@acd.net>




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



* Exported from MasterCook *

                            Oat Bran Biscuits

Recipe By     :Better Homes and Gardens Annual Recipes, '95, p.54
Serving Size  : 10    Preparation Time :0:00
Categories    : Breads: Quick & Muffins         Eat-Lf Mailing List
                Low Fat                         Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/4           cup  margarine or butter
  2               cups  Oat Bran Baking Mix -- see recipe
  2               cups  water

In a medium mixing bowl, cut margarine into Oat Bran Baking Mix until mixture resembles coarse crumbs. Make a well in center. Add water; stir with a fork just until dough clings together. On a lightly floured surface, knead dough gently for 10-12 strokes. Roll or pat dough to 1/2 inch thickness. With a 2 1/2 inch biscuit cutter, cut biscuit dough pressing the cutter straight down. Dip the cutter into flour between cuts to prevent sticking. Place on a greased baking sheet. Bake in a 425 F. oven for 10 to 15 minutes until golden. Col on a rack. Makes about 10 biscuits.

Per biscuit: 118 calories,  5 grams fat,  0 mg. cholesterol, 208 mg. sodium.

MC formatting by bobbi744@acd.net ICQ#2099532
>From: Roberta Banghart <bobbi744@acd.net>




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* Exported from MasterCook *

                       Paneer (From Yogurt Cheese)

Recipe By     :kuroneko@raindogs.net (neko webb)
Serving Size  : 1     Preparation Time :0:00
Categories    : Condiments & Seasoning          Eat-Lf Mailing List
                Information, Tips, Misc.        Low Fat
                Vegetarian

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

Well, the "paneer" I make from yogurt cheese isn't the real stuff, which I also make, but it's easier when I don't have a lot of time on my hands. Instead of making the yogurt cheese in my yogurt strainer, I hang it in a clean, new knee-high nylon stocking (yes, it works really well). After a few hours hanging, I cut the ball down, and press it between two plates, with something really heavy on top of the first plate (usually my full Brita filter). After letting that sit a couple hours, I cut open the stocking, and there you go... some pretty solid, paneerish cheese. I prefer to make it from scratch, but sometimes I don't have milk around, and I almost always have some yogurt cheese hanging around.



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



* Exported from MasterCook *

                         Pasta And Potatoes <R T>

Recipe By     :Reggie Dwork <reggie@jeff-and-reggie.com>
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Pasta                           Potatoes
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     3/4            Lb  Elbow Macaroni
  1                 Lg  Russet Potatoes
                        Don't Peel, Cut In Cubes
                        Salt And Pepper -- To Taste
     1/4           cup  Nonfat Mayonnaise -- As Desired
     1/4           cup  Toasted Sesame Seeds

Cook the pasta to your taste. Drain and rinse with cold water.

Cook the potatoes so that they can just be pierced and don't fall apart on you. Drain and rinse with cold water.

Toss both potatoes and pasta in bowl large enough to do this. Add salt and pepper to your taste and the nonfat mayonnaise. Mix well. Add the toasted sesame seeds and toss to mix.

Would serve 4 - 6 depending on how you served it.... as a main dish or side dish

This is very good and quite filling.

Entered into MasterCook and created for you by Reggie Dwork <reggie@jeff-and-reggie.com>




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

NOTES : Well, I cooked again with what was in the house. (I am going to have to go to the market sometime very soon!!) This was very quick and easy and quite filling...tasted good too!! You could add other things to it like peas etc and add some spices to perk it up... but it was fine like this for Jeff and I.

NOTES : Cal 397.6
Total Fat 5.9g
Sat Fat 0.8g
Carb 72.8g
Fib 4g
Pro 12/9g
Sod 201mg
CFF 13.4%



* Exported from MasterCook *

                            Pasta Primavera #2

Recipe By     :Woman's Day
Serving Size  : 5     Preparation Time :0:55
Categories    : Eat-Lf Mailing List             Italian
                Low Fat                         Pasta
                Vegetables                      Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  12            ounces  linguine
  2               cups  broccoli florets
  1              large  carrot
  2             medium  zucchini
                        quartered crosswise & cut in thin strips
  1              large  red bell pepper
                        quartered & cut crosswise into thin strips
     1/2           cup  frozen peas
                        **SAUCE**
  2        tablespoons  all-purpose flour
  1                cup  chicken broth
  1                cup  milk, skim
     1/4      teaspoon  salt
     1/4      teaspoon  pepper
     1/4           cup  grated parmesan cheese

1. Cook pasta in a large pot of boiling lightly salted water 5 minutes less than directed on package.

2. Add broccoli and carrot and cook, stirring once or twice, 2 minutes. Add remaining vegetables and cook 2 to 3 minutes longer until vegetables and pasta are tender. Drain.

3. Meanwhile make sauce. Put flour in a medium saucepan. Slowly whisk in broth and milk until blended, making sure to get into corners of pot. Stir in salt and pepper. Bring to a boil over medium-high heat, whisking often. Reduce heat to low and simmer 2 to 3 minutes, stirring constantly, until thickened. Stir in cheese.

4. Pour over drained vegetables and pasta. Toss to mix and coat.


>From: "Wildrose" <esordliw@pacbell.net>




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

NOTES : Calories: 358 (9% from fat)
Fat: 4g
Cholesterol: 5mg
Carbohydrate: 65g
Fiber: 6g
Sodium:  576mg


* Exported from MasterCook *

                             Pasta Salad #10

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


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                lb.  pasta -- (or so) any
                        variety, any shape
                        fat-free Italian dressing
                        lemon pepper
  1                can  kidney beans -- drained and rinsed
                        frozen corn
                        frozen baby lima beans

Cook pasta, but do not overcook. Rinse. Add vegetables desired. I normally use those above, but fresh cauliflower and broccoli are good, too. Add enough FF Italian dressing to lightly coat the pasta and vegetables. Liberally sprinkle on lemon pepper. I usually use a couple teaspoonfuls, probably. Stir and store in airtight container in the fridge. This will keep several days, is best after sitting at least overnight.

You can use any combination of vegetables, canned, fresh, or frozen, make a little or a lot. I've taken this to several "affairs" and gotten rave reviews even though it's EASY !!

>From: Nancy Way Rummage <nwayrummage@CTC.Net>

At 03:20 PM 9/6/98 -0500, you wrote:
>I'm looking for something to take to a meeting on Monday night.  It needs
to feed 10-12 people.  The meeting is from 6:30 - 10:00 with our break
around 8:00 so most of us haven't had dinner (or much of one) prior to this.
Also, it can't be heated before serving


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

NOTES : I fix a pasta salad that's good at refrigerator temp. It's probably also safe at room temp if your host has no free refrigerator space. I use whatever veggies I have on hand, but the following is my favorite combo.

* Exported from MasterCook *

                   Pasta Sauce, Ultimate Quick-and-easy

Recipe By     :Cooking Light Sept 1998
Serving Size  : 3     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Sauces & Gravies                Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1           teaspoon  olive oil
  1                cup  chopped onion
  4                     garlic cloves -- minced
                        ***SAUCE***
     1/2           cup  dry red wine
                        -- OR 2 tablespoons balsamic vinegar
  1         tablespoon  sugar
  1         tablespoon  chopped fresh basil
                        -- OR 2 teaspoons dried basil
  2        tablespoons  tomato paste
     1/2      teaspoon  dried Italian seasoning
     1/4      teaspoon  black pepper
  29            ounces  canned diced tomatoes -- drained
                        ***ADDITION***
  2        tablespoons  chopped fresh parsley

Heat oil in a saucepan or large skillet over medium-high heat. Add onion and garlic; saute 5 minutes. Stir in wine and next 6 ingredients (wine through tomatoes), and bring to a boil. Reduce heat to medium, and cook, uncovered, about 15 minutes. Stir in parsley.

Yield: 3 cups (serving size: 1 cup). [CALORIES 126 (l6% cff); FAT 2.3g; SODIUM 461mg.]

Notes: You can substitute crushed or whole tomatoes for the diced. Crushed will give you a smooth, thick sauce; whole adds a nice chunkiness. Serve with pasta. *Recipe by Cynthia Nicholson LaGrone.

>From: Pat Hanneman <kitpath@earthlink.net>




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* Exported from MasterCook *

                              Peach Bread #2

Recipe By     :
Serving Size  : 14    Preparation Time :0:00
Categories    : Bread Machine                   Breads
                Eat-Lf Mailing List             Low Fat
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2            cup  Fresh peaches -- peeled
     1/2           cup  Unsweetened applesauce
  1               Tbsp  Apple Juice, Frozen Concentrate -- thawed
  1               Tbsp  Molasses
  1                Tsp  Cinnamon
  1                Tsp  Ground cardamom
     1/4           Tsp  Nutmeg
     1/2           Tsp  Salt
  1 1/2            cup  Rolled oats
  1 1/2            cup  Whole Wheat Bread Flour
  2                Tsp  Active dry yeast
     1/2           cup  Chopped dried peaches

You can substitute one 16-ounce can sliced peaches for the fresh peaches and applesauce.

Put all ingredients into the baking pan of your bread machine and start.

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




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

NOTES : Cal 108.8
Total Fat 0.9g
Sat Fat 0.2g
Carb 23/1g
Fib 3.1g
Pro 3.7g
Sod 79mg
CFF 7.1%


* Exported from MasterCook *

                               Peach Crisp

Recipe By     :Healthful Cooking, Mary Carroll, Star Tribune 8/20/97
Serving Size  : 6     Preparation Time :0:00
Categories    : Desserts                        Eat-Lf Mailing List
                Fruit                           Low Fat
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  8               cups  peaches -- peeled and sliced
  1         tablespoon  lemon juice
     3/4           cup  apple juice -- divided
  1         tablespoon  arrowroot powder or cornstarch
     3/4           cup  packed brown sugar -- divided
     3/4           cup  flour
     1/2           tsp  ground nutmeg
     3/4           cup  old-fashioned rolled oats -- uncooked
  1                tsp  vanilla extract

Combine peaches, lemon juice, 1/2 cup of the apple juice, the arrowroot and 1/2 cup of the brown sugar in medium saucepan. Bring to boil over medium heat. Lower heat and cook, stirring frequently, until fruit begins to soften, about
5 minutes.

Combine remaining 1/4 cup brown sugar, 1/4 cup apple juice, flour, nutmeg, oats and vanilla in large bowl.

Place fruit mixture in 9" X 13" baking dish coated with nonstick cooking spray. Top with flour mixture. Bake at 350 deg F 20 minutes, or until topping is crisp and filling has thickened. Makes 6-8 servings.

Per serving based on 6:
210 calories
51g carbohydrate
3g protein
1g fat
7mg sodium
0 cholesterol
32mg calcium

>From: Natalie Frankel <Natalie.Frankel@mixcom.com>


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

NOTES : For "poor" Kathy with the peach emergency, here's a wonderful recipe that should help use up some of those peaches. This was posted by Kathleen Schuller <schuller@ix.netcom.com>. You could also make the peach mixture and freeze it. I did this and made this all winter long last year.

* Exported from MasterCook *

                        Peachy Whole Grain Cookies

Recipe By     :Susi Kreger
Serving Size  : 30    Preparation Time :0:00
Categories    : Cookies & Bars                  Eat-Lf Mailing List
                Low Fat                         Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                     Egg White
     1/2           Tsp  Almond Extract
     1/3           cup  Margarine
     3/8           cup  Sugar
     3/8           cup  Brown Sugar, Packed
     3/4           cup  Whole-Wheat Flour
     1/2           Tsp  Salt
  1                Tsp  Baking Powder
  1 1/4            cup  Oatmeal -- regular or quick
     3/4           cup  Peaches -- diced
     1/4           cup  Dates -- chopped or raisins

(Makes 30 cookies / 1 cookie per serving)

Beat egg white with extract, margarine & sugars in mixing bowl. Combine flour, salt, & baking powder. Add to egg mixture and mix well with electric mixer. Stir in oatmeal, peaches, & dates. Drip by rounded (not heaping) tablespoons onto nonstick cookie sheet. Bake at 350F for 15 minutes or until golden.

>From: Susan Kreger

All recipes taken from _Month of Meals 1-4_, American Diabetes Association, Inc., 1660 Duke Street, Alexandria, VA 22314 (800)232-3472. ISBN#0-945448-11-2 7/93-25M

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





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

NOTES : Cal 66.4
Total Fat 2.3g
Sat Fat 0.4g
Carbs 10.9g
Fib 0.9g
Pro 1.1g
Sod 108mg
CFF 30%



* Exported from MasterCook *

                    Peanut Butter And Oat Bran Cookies

Recipe By     :Better Homes and Gardens Annual Recipes, '95, p. 54
Serving Size  : 36    Preparation Time :0:00
Categories    : Cookies & Bars                  Eat-Lf Mailing List
                Low Fat                         Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     3/4           cup  peanut butter
     1/2           cup  granulated sugar
     1/2           cup  packed brown sugar
     1/4           cup  butter or margarine
  1                     egg
     1/3           cup  apple juice -- or water
  2               cups  Oat Bran Baking Mix -- see recipe

In a large mixing bowl, beat peanut butter, sugars and butter with an electric mixer until combined. Beat in egg and juice. Add Oat Bran Baking Mix; beat on Low speed until combined.
Drop cookie dough from a teaspoon onto an ungreased cookie sheet. Moisten the bottom of a glass with water; dip into sugar. Flatten each mound of dough by pressing with the bottom of the dipped glass, moistening and dipping the glass into sugar as necessary. Bake in a 375 F. oven for 8-10 minutes or until cookies are light brown around edges. Cool 2 minutes on the cookie sheet. Transfer cookies to a wire rack; cool completely.

Makes 36 cookies.

Per cookie: 47 calories, 1 gram fat, 6 mg. cholesterol, 48 mg. sodium

MC formatting by bobbi744@acd.net ICQ#2099532
>From: Roberta Banghart <bobbi744@acd.net>




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

NOTES : To Make Ahead: Place cooled cookies in a freezer container and
freeze up to 3 months. Thaw at room temperature before serving.



* Exported from MasterCook *

                      Pineapple Coconut Rice Pudding

Recipe By     :THE NEW SOY COOKBOOK, Lorna Sass (1998)
Serving Size  : 1     Preparation Time :0:00
Categories    : Desserts                        Eat-Lf Mailing List
                Fruit                           Low Fat
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cups  water
     1/4         pound  dried pineapple rings
                        unsweetened or sweetened -- about one cup
     1/4           cup  rum -- optional
     1/2           cup  unsweetened grated dried coconut
                        -- OR up to 2/3-cup
  2          teaspoons  ground cinnamon
     1/4      teaspoon  salt
  1                cup  white basmati rice
  1              quart  soy milk
                        maple syrup -- if desired
                        cinnamon -- if desired

In a large, heavy saucepan, bring the water and dried pineapple to a boil. Cover, turn off the heat and let sit until the pineapple is soft, about 10 minutes. Remove the pineapple with a slotted spoon to a clean work surface. When cool enough to handle, chop the pineapple coarsely or snip each ring into seven or eight chunks. Set aside.

Return the water to a gentle boil and stir in the rum, if using, coconut, cinnamon, salt, rice and pineapple bits. Add the soy milk and return to a boil. Immediately reduce the heat to low (or the soy milk will froth up and boil over), cover and simmer until the rice is very tender, about 25 to 30 minutes.

When rice is tender, turn off the heat. Give the mixture a good stir, and let the pudding sit, uncovered, for a few minutes to cool and thicken slightly.

Add maple syrup or another sweetener to taste, if desired. Sprinkle each portion with a light dusting of cinnamon, if desired. Serve warm, at room temperature or chilled.

Makes 6 servings; about 1 cup each.

>From "The New Soy Cookbook" by Lorna Sass (Chronicle Books, $17.95) Tested by Susan Selasky for the Free Press Test Kitchen

[221 calories (24% from fat), 6 grams fat (2 grams sat. fat), 36 grams carbohydrate, 7 grams protein, 123 mg sodium, 0 mg cholesterol, 30 mg calcium, 4 grams fiber.]

By SYLVIA RECTOR, Detroit <www.freepress.com> on Sep 09, 1998, converted by MC_Buster.

>From: Pat Hanneman <kitpath@earthlink.net>



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



* Exported from MasterCook *

                         Pinon (Pine Nut) Cookies

Recipe By     :Southwest The Beautiful Cookbook
Serving Size  : 36    Preparation Time :0:00
Categories    : Cookies & Bars                  Eat-Lf Mailing List
                Low Fat                         Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2                     eggs
     2/3           cup  sugar
  1                cup  all-purpose flour
     1/4           cup  pine nuts -- toasted

Combine the eggs and sugar in a heavy saucepan and whisk constantly over low heat until the mixture is lukewarm and light in texture, about 3-5 minutes. Remove from heat and whisk until cool; gradually stir in the flour until the batter is smooth.

Preheat oven to 375 degrees. Butter 2 baking sheets and drop the batter by teaspoonfuls onto the pan, leaving about 1 inch between cookies. Let sit 5 minutes. Place 4 or 5 pine nuts on top of each cookie and let them sit another 5 minutes. Bake for 12-15 minutes or until golden brown. Remove from the baking sheets while still warm and let cool on racks.

[Makes about 36 cookies. 35 cals, 0.7g fat]


Recipes featured at Melissa's Specialty foods http://www.melissas.com Sept 1998. Mastercook versions kitpath@earthlink.net Notes: Information and recipe adapted from Southwest The Beautiful Cookbook; recipes by Barbara Pool Fenzl, text by Norman Kolpas, CollinsPublishers San Francisco, 1994.

>From: Pat Hanneman <kitpath@earthlink.net>





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



* Exported from MasterCook *

                              Pita Chips #2

Recipe By     :High-Flavor, Low-Fat Veg Cking, Steven Raichlen
Serving Size  : 1     Preparation Time :0:00
Categories    : Appetizers                      Breads
                Eat-Lf Mailing List             Low Fat
                Snacks                          Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3              Large  pita bread -- or 4 small
  1              Tbsp.  extra-virgin olive oil -- (optional)

Makes 48 chips

Preheat the oven to 350F.

Separate the pita breads lengthwise into halves. Lightly brush each half with olive oil (if using). Cut each half into 8 wedges (6 for small breads).

Arrange the pita chips on a baking sheet and bake for 8 to 10 minutes, or until golden brown. Transfer the chips to a cake rack to cool.

7 calories per chip; 0.2 g Protein; 0 g fat; 1 g cargohydrate; 13 mg. sodium; 0 mg. cholesterol

>From: "Elaine Pawelko" <epawelko@home.com>



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

NOTES : Pita Chips are great for dipping (not to mention for using up leftover pita bread). The oil is optional. For extra color, you could sprinkle the chips with white or black sesame seeds before baking.

* Exported from MasterCook *

                           Pita Chips Or Crisps

Recipe By     :Vegetarian Cooking for Everyone, Deborah Madison
Serving Size  : 1     Preparation Time :0:00
Categories    : Breads                          Eat-Lf Mailing List
                Low Fat                         Snacks
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        Pita bread
                        water -- or olive oil
                        sesame seeds -- optional
                        cumin -- optional
                        fennel seeds -- optional
                        sea salt -- optional
                        red pepper flakes -- optional
                        black pepper -- optional
                        onion salt -- optional
                        etc

Separate the pitas into circles. Brush the rough inside lightly with water or olive oil.  Cut into wedges, spread them on a cookie sheet and sprinkle sesame seeds or spices over the tops. Broil just until toasty brown, a minute or so.

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


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



* Exported from MasterCook *

                     Pita Crisps, Croutons And Toast

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


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

While I don't have an "official" recipe, I used to experiment with bread a lot and found that if you thin slice sourdough bread, it makes a wonderful toast by placing it in a slow oven
about 275 degrees, on a cookie rack. You just turn it once, and it will get lightly browned,
good for just munching and really brings out the sourdough flavor.

For Pita, you could do the same, slice it up into the size pieces you want, put them on the cookie sheet, into the oven and watch them. Doesn't take too long, you can experiment with flavored olive oils in a spritzer before you put them in, and just let them brown a little. On the second side you could give a lite sprinkle of Parmesan, without adding too much fat or calories. This could be classified as Found Bread since you can use breads that are not the freshest, the slow toasting enhances all flavors.

If you want something sweet, use a few days old loaf of bread, slice it, place on the cookie rack ( not a cookie sheet, but a rack so the hot air can get to both sides), lightly spritz with water, add cinnamon and sugar and toast away until its hard and crunchy. Of course this is Zwieback (twice baked bread) but its fun to experiment with this stuff. ["Jo in Minnesota" <josiem@tekstar.com>]

---

I just cut pitas into wedges with scissors, brush with egg white, and sprinkle with whatever seasonings I like. Then you just toast them in the oven.[ Cathleen <catht@interlog.com>]


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



* Exported from MasterCook *

                Polynesian Grilled Chicken, Neo-postmodern

Recipe By     :License to Grill (Schlesinger & Willoughby), modified
Serving Size  : 4     Preparation Time :1:00
Categories    : Chicken                         Eat-Lf Mailing List
                Low Fat                         Oriental


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2           cup  fresh lime juice
  1           teaspoon  dark sesame oil
     1/4           cup  soy sauce, low sodium
  1         tablespoon  brown sugar
  1         tablespoon  chile paste with garlic
  2        tablespoons  minced ginger
  4                     boned and skinned chicken breast halves
  1                     red bell pepper -- halved and seeded
  1                     green bell pepper -- halved and seeded
  1                     red onion -- peeled and halved
  2               cups  canned pineapple chunks in juice -- drained and rinsed
     1/4           cup  chopped fresh mint
     1/4           cup  chopped fresh cilantro
     1/4           cup  chopped fresh basil

Make the dressing. In a small bowl, combine the lime juice, sesame oil, soy sauce, brown sugar, chile paste and minced ginger. Cover and refrigerate.

Grill the chicken breasts until done. Grill the bell peppers and onions until just browned.

Remove the chicken breasts, bell peppers, and onions from the grill. Once they are cool enough to handle, cut them into large chunks and place them in a large serving bowl along with the pineapple chunks, mint, cilantro, and basil. Add enough dressing to moisten, toss well, and serve warm or chilled.

>From: Joanne McAndrews <jmca@ibm.net>





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



* Exported from MasterCook *

                Potato And Apple Cakes With Tamarind Sauce

Recipe By     :BBC Vegetarian September 1998
Serving Size  : 6     Preparation Time :1:15
Categories    : Eat-Lf Mailing List             Low Fat
                Potatoes                        Sauces & Gravies
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2             pounds  potatoes -- cut into 1/2" cubes
  2          teaspoons  turmeric
     3/8           cup  all-purpose flour
  1         tablespoon  butter
  2              small  apples -- peeled and cored
                        and finely chopped
  1           teaspoon  vindaloo curry paste -- (see recipe)
                        -- or other curry
  6        tablespoons  frozen peas
  1         tablespoon  chopped fresh cilantro
                        oil
  2               cups  rocket, arugula, chicory
                        or other spring greens -- to garnish
                        ***SAUCE***
  2        tablespoons  tamarind pulp
  1                     red chill pepper -- deseeded and
                        finely chopped
  8        tablespoons  light brown sugar
  1           teaspoon  ground mixed spice seasoning -- of choice
  1 2/3           cups  water

Pantry: VINDALOO is a very hot curry tomato paste.

1. Put the potatoes and turmeric in a pan with a little salt and cover with water. Bring to the boil and simmer for about 8 minutes until tender. Drain and mash with the flour. Leave to cool slightly.

2. Meanwhile, make the tamarind sauce. Mix all the ingredients with the water in a pan. Bring to the boil and simmer for 20 minutes until syrupy.

3. Heat the butter in a frying pan and fry the apples for 2 minutes. Add the curry paste and peas and cook for 3-4 minutes. Stir in the coriander and set aside.

4. Preheat the grill and line the grill rack with foil. Divide the potato mash into 12 equal portions and the apple mixture into six. Press one portion of the potato mixture into a lightly oiled 8-cm egg poaching ring. Spoon one portion of the apple mixture into the centre and cover with another portion of potato mixture, pressing down to flatten and cover the apple. Remove the ring and repeat with the remaining mixture.

5. Put the cakes on the grill rack and brush with oil. Cook for 4-5 minutes, then cook the other side for 3-4 minutes until crisp. Serve each one topped with the rocket, and with the tamarind sauce drizzled around.

[Per serving: 290 calories. Fiber 3g Carbohydrate 64g, Fat 3g, Saturated fat 1g, Protein 5g, Added sugar 21g, Salt 0.11g]

>From: Pat Hanneman <kitpath@earthlink.net>




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



* Exported from MasterCook *

                          Potato Cheese Gnocchi

Recipe By     :Moosewood Restaurant Low Fat Favorites
Serving Size  : 6     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Italian
                Low Fat                         Pasta
                Potatoes                        Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2                     Baking Potatoes -- peeled
                        -- (About 1 1/2 C)
  2                Tsp  Chopped Fresh Basil
                        -- Or 1/2 tsp Dried Basil
  2             Cloves  Garlic -- Minced Or Pressed
     1/2           Tsp  Salt
  1 1/2            cup  Unbleached White Flour
     1/2           cup  Nonfat Ricotta Cheese
                        -- Or 1% Cottage Cheese
  2                     Egg Whites
     1/2           cup  Grated Parmesan Cheese

Place the potatoes, basil, garlic, salt, flour, ricotta, egg whites, and Parmesan in a food processor bowl and blend for about 1 minute, until a sticky dough is formed. If necessary stop and scrape the sides of the bowl with a spatula to help blend well. Transfer the dough to a lightly oiled bowl, cover, and refrigerate for 2 hours.

Turn out the chilled dough onto a well -floured surface. With floured hands, divide the dough into four sections and shape each section into a log about 1 inch in diameter. With a sharp knife, cut each log into 1 inch rounds. Using your palms, shape the rounds into balls and arrange them in a single layer on a floured platter.

Bring one or more large pots of salted water to a rapid boil and cook the gnocchi in small batches for 6 to 8 minutes per batch. Cook only as many gnocchi as can rise to the surface without sticking together. Carefully remove the gnocchi with a slotted spoon to a warmed serving bowl. Keep the first batches warm in a 250 F oven while you finish the final batches. Serves 6 to 8.

>From: "Eileen & Cat" <interzon@gte.net>




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

NOTES : These take a bit of time for cooking and chilling, but they are very good and filling, too. They are good with tomato sauce, roasted red pepper sauce (I'd be happy to post the recipe if anyone is interested), or in a brothy soup.

Uncooked gnocchi dough balls will keep refrigerated in a covered,
lightly oiled bowl for 2 or 3 days, frozen, the dough keeps for about a week. Allow the dough balls to return to room temperature before cooking.


Wrapped and refrigerated, cooked gnocchi keep for 2 or 3 days and
can be frozen for 1 to 2 weeks or possibly longer. To serve, bring them to room temperature and then simmer in water or broth for a few minutes.


* Exported from MasterCook *

                          Potato Salad, Mexican

Recipe By     :The McDougall program
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Mexican & Southwestern          Potatoes
                Salads                          Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               lbs.  red potatoes -- cut into chunks
  1                cup  frozen corn kernels -- thawed
  1             large.  tomato -- chopped
  1              bunch  scallions -- chopped
     1/2           cup  salsa
  2        tablespoons  fresh lime juice
  2        tablespoons  fresh cilantro -- chopped
                        -- or 1 T. dried
                        Freshly ground pepper

Place the potatoes in a large pot and cover with water. Bring to a boil, reduce the heat, cover, and cook 30 minutes, or until just tender. Remove from the heat, drain, and place in large bowl. Add the corn, tomato, and scallions. Combine the salsa and lime juice. Pour over the salad and mix well. Add the cilantro and a few twist of pepper. Mix gently and serve at once or chill over night.

~~I salt the potatoes and I like them a little over done. I will also add more salsa if I feel it needs it.

>From: Chris Gambino <ChrisG@glblnet.com>


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



* Exported from MasterCook *

                            Primo Veggie Pasta

Recipe By     :Soyfoods USA, vol 3 No 5
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Pasta                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2           cup  fresh broccoli flowerettes
     1/2           cup  sliced yellow & green zucchini
     1/2           cup  sliced red pepper strips
     1/2           cup  sliced fresh carrots
     1/2           cup  coarsely chopped green pepper
  1                cup  fresh asparagus tips
                        Fresh chopped parsley -- garnish
  1              pound  Linguine
                        ---Sauce:
     1/2       package  silken tofu -- (10.5-ounce)
  1                cup  skim milk
     1/2      teaspoon  salt
     1/2      teaspoon  dry mustard
     1/4      teaspoon  Worcestershire sauce
     1/8      teaspoon  white pepper
     3/4           cup  shredded Parmesan cheese

* Original calls for 2 tablespoons soybean oil for sauteing

Combine all sauce ingredients in a blender. Transfer to a microwave safe
container and heat on medium high power (80 percent) for approximately 3
minutes. Stir. Heat another 2 minutes on medium power (50 percent). Set aside.

Prepare Linguine as directed on package.

Saute all vegetables except asparagus in large skillet or wok. Steam asparagus
for 1-1/2 to 2 minutes on high in microwave. Mix together and serve.

Yield: 4-6 servings.

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





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



* Exported from MasterCook *

                   Pumpkin Fennel Soup With Sage Leaves

Recipe By     :High-Flavor, Low-Fat Italian Cooking
Serving Size  : 6     Preparation Time :4:00
Categories    : Eat-Lf Mailing List             Low Fat
                Soups And Stews                 Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2             pounds  pumpkin
                        -- or enough to make 2-cups pulp
  1         tablespoon  extra virgin olive oil
  1             medium  onion -- finely chopped
  1              small  fennel bulb -- trimmed and diced
                        fennel leaf -- garnish
  4               cups  low sodium vegetable broth -- plus
  1                cup  low sodium vegetable broth -- as needed
  1                cup  2% reduced fat milk
                        salt and black pepper
                        sage leaves, 16-to-20
                        olive oil -- for frying

1. PUMPKIN: 2-pound piece of pumpkin or butternut squash, peeled and seeded. Preheat oven to 400F. Loosely wrap the pumpkin in foil and bake until soft, 40 to 60 minutes. Transfer to a plate and let cool. Cut the pumpkin into 1/2-inch dice.

2. SOUP: Heat oil in large saucepan. Add the onion and fennel and cook until soft and translucent but not brown, about 5 minutes. Add 4 cups of the broth and all the milk, season with salt and pepper and add the roasted pumpkin. Gently simmer until the fennel is soft, about 20 minutes. Transfer the soup to a blender and puree until smooth, adding additional broth as needed to obtain a soup like consistency. Return the soup to the saucepan and reheat, adding salt and pepper to taste.

3. FRIED SAGE: Stem the leaves. Wash and dry. Just before serving, heat 1/4 cup olive oil (or as needed) in a small frying pan or saucepan, to 350F. Add the sage leaves and fry until lightly browned and crisp, about 1 minute. Transfer the sage leaves with a wire skimmer to paper towels and drain. Blot dry with more paper towels. See variations.

4. TO SERVE: Ladle the soup into bowls and garnish with sage and fennel leaves, accompany with crusty bread. Makes 7 to 8 cups enough to serve 6.

[15%cff: 115cals, 6g fat]

Variations: Garnish with fresh sage leaves, chiffonade. Or substitute Bake Fried Sage Leaves. See recipe.

>From: Pat Hanneman <kitpath@earthlink.net>





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

NOTES : *Recipe from Steven Raichlen's HIGH-FLAVOR, LOW-FAT ITALIAN COOKING. 1997: Viking Penguin. Pat Hanneman's bookshelf 9/98

Pumpkins are in the store.
Always need to add flavor to these early pumpkins - grilling or roasting the pulp. Here's a soup from Raichlen's new book of Italian recipes.

SAGE: Seems like a lot of trouble to prepare a garnish but it's these little touches that can make a dish special. So.... I will try this one. But with the baked leaves -- not the deep fried.



* Exported from MasterCook *

                               Pumpkin Info

Recipe By     :Pumpkin Beyond Pie by Tarla Fallgatter
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Information, Tips, Misc.
                Low Fat

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

Here's some more information I found on the web describing the two types of pumpkin:

"There are two types of pumpkin available in the market. The first is the field pumpkin, which has a very mild flavor. These pumpkins do tend to be tough, stringy and tasteless, but they grow tremendously large with pretty shapes and strong, durable walls, and are therefore perfect for Halloween jack-o'-lanterns.

"The second type, the sugar pumpkin or cheese pumpkin (so called because its paler color resembles that of cheese) is grown for cooking and baking purposes has a more pronounced flavor. If you are looking for an eating pumpkin, choose one that's small (4 lbs. or under), light, golden orange and squat in shape. Whatever type of pumpkin you choose, make sure that the stem is still on and that the shell has no cuts or breaks. Look for sturdy, heavy squash with fairly glossy skin that is unblemished by soft spots or uncharacteristic discolorations."

>From http://wwwiz.com/issue08/wiz_d04.html

> From: "Deborah Kirwan" <kirwan@creighton.edu>



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



* Exported from MasterCook *

                        Quark Info And Ways To Use

Recipe By     :Barbara Heller <barb@altoetting-online.de>
Serving Size  : 1     Preparation Time :0:00
Categories    : Condiments & Seasoning          Eat-Lf Mailing List
                Information, Tips, Misc.        Low Fat
                Vegetarian

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

* eat if plain from the carton.

* mix it with a mashed banana (add sweetener, lemon juice, or skim milk to taste; I prefer just the banana and quark.

* make a fruit salad: in a big bowl, mix together quark and skim milk until roughly the consistency of pancake batter (more or less thick to taste). Add all your favorite fruits (I love it with chopped apples, grapes, blueberries, and slices of banana). Add lemon juice and/or sweetener to taste.

* chop up some chives, and mince a small onion, and mix them with some quark. Add salt and pepper to taste (and a dash of skim milk if it's too thick). Use as a dip for fresh raw veggies or as a spread for crackers or bread.

* spread a little on a cracker, and top with jam or slices of banana.

* although I've never tried it (because I can't buy the mix here) I bet it would be great if you mixed it with the ranch dressing powder mix (isn't there a low fat version of that?) and add skim milk to the desired consistency for salad dressing or dip.

You're really lucky to have found a place to buy it in the US!! Just a
hint, though: be careful and read the label -- the fat content ranges from
skim to full cream versions.


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

NOTES : Quark is one of my favorite foods!! Here are some of the ways I use it:

---
For those who don't know, quark is a cultured milk product, similar to pureed cottage cheese or ricotta cheese, but smoother. Or it's like very thick yogurt. It's common in Europe, and comes in all ranges of fatness. In Germany, some people eat it as a bread spread, like cream cheese. You can add herbs and seasonings to it. Thinned with a little milk, it can be used like sour cream. Sweetened, and with fruit added, it makes a good dessert (especially with strawberries or raspberries). It can be used to make cheesecake. [Jenny Herl <jlherl@uiuc.edu>]

* Exported from MasterCook *

                  Refreshing Beverage With Cider Vinegar

Recipe By     :"Jo in Minnesota" <josiem@tekstar.com>
Serving Size  : 1     Preparation Time :0:00
Categories    : Beverages                       Eat-Lf Mailing List
                Low Fat                         Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  10            ounces  7-up(r) -- or Ginger Ale
  2          teaspoons  cider vinegar

All the carbonated water/fruit juice drinks sound wonderful but here is a little summertime refresher. Use 7-up or Ginger Ale in a glass with ice, and add one to two teaspoons of cider vinegar. I have not tried, but suspect that raspberry vinegars, balsamic, or other flavors might be interesting and just as refreshing.




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

NOTES : This came about when a friend and I were discussing the touted health benefits of drinking cider vinegar. We don't know if it really does you any good, except the good that comes from being refreshed!

* Exported from MasterCook *

                           Refreshing Beverages

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


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

Cranberry juice with a splash of soda water and slice of lime. [ellen@elekta.com]

---

I also like plain soda water with a little squeeze of fruit in it. At the bar where I work part time, there's a guy who orders this all the time: soda with limes and cherries and maybe a splash of orange, cranberry, or grapefruit juice. We call it Circus Water. And it's as good a name as any.

And half ice tea, half lemonade is good, too.

I like to mix sugar-free ginger ale with white grape juice; it makes a good mock champagne. ["smithg" <smithg@arlut.utexas.edu>]


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



* Exported from MasterCook *

                   Refrigerator Watermelon Rind Pickles

Recipe By     :inet
Serving Size  : 12    Preparation Time :0:00
Categories    : Canning, Preserves, Pickles     Condiments & Seasoning
                Eat-Lf Mailing List             Fruit
                Low Fat                         Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4               cups  watermelon rind -- peeled and cubed
  1                cup  sugar
  1                cup  apple cider vinegar
  2             3 inch  cinnamon stick
  1           teaspoon  whole cloves

Combine rind, sugar, vinegar, cinnamon and cloves in large saucepan. Stir to mix.
Bring to a boil over high heat, stirring often. Reduce heat, cover and simmer gently until rind is tender and translucent, about 45-60 minutes.

Cool. Refrigerate in glass container. Allow 12 hours for flavors to blend. Will keep for 2 weeks.

>From: Laury Hutt <Hutt@kennedykrieger.org>




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



* Exported from MasterCook *

                    Rice Pudding With Fruit, Crockpot

Recipe By     :Jo Anne Merrill
Serving Size  : 8     Preparation Time :3:00
Categories    : Crockpot                        Desserts
                Eat-Lf Mailing List             Fruit
                Low Fat                         Rice
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2        Gallon  Skim Milk -- Note 1
  1                Cup  rice
  1                Cup  sugar
  3        Tablespoons  margarine -- solid
     1/4      Teaspoon  salt -- optional
  1           Teaspoon  vanilla extract
     1/2           Cup  dried apricots OR peaches -- minced
     1/4      Teaspoon  ground cinnamon

Note 1: Use half nonfat and half whole milk, or all nonfat for lower fat content.

Substitute canned milk for the regular milk for a very rich flavor. The cooking time will vary greatly, anywhere from 1-1/2 to 3-1/2 hours. The longer it cooks the thicker it will be.
It is important to have the dried apricots minced. Put all ingredients into crockpot. Stir to blend well. Cover and cook on high 1-1/2 hours, stir once after about 1 hour. Or, cook on high for the first 30 minutes, turn to low and cook as long as you desire. Check after the first 2 hours of low cooking and stir. If rice is not absorbing the milk quickly enough, turn the crockpot up to high again. Keep cover on at all times.

Crockpot temperatures vary widely among different brands. Only experimentation can tell you the correct amount of time for cooking in your crockpot. Rarely will a crockpot recipe fail, though, as the long, slow cooking process does not require precise timing.

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





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

NOTES : Cal 323.5
Total Fat 4.5g
Sat Fat 0.8g
Carb 61.7g
Fib 0.3g
Pro 10g
Sod 245mg
CFF 12.3%


* Exported from MasterCook *

                           Roasted Eggplant Dip

Recipe By     :Canadian Living June 1998
Serving Size  : 6     Preparation Time :0:00
Categories    : Appetizers                      Dips
                Eat-Lf Mailing List             Low Fat
                Vegan                           Vegetables
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3             pounds  eggplant
  2        Tablespoons  olive oil
  1              small  onion -- chopped
  6                     green onions -- sliced
     1/3           cup  fresh basil -- chopped
     1/4           cup  fresh mint -- chopped
     1/4           cup  fresh parsley -- chopped
  2        tablespoons  lemon juice
  1         tablespoon  dijon mustard
  1         tablespoon  balsamic vinegar
  1              clove  garlic -- minced
     1/2      teaspoon  salt
     1/4      teaspoon  pepper

1. Slice eggplants in half lengthwise; brush with 1 tbsp oil or spray with cooking spray.

2. Arrange cut side down on baking sheet; roast in 350 degree oven for about 45 minutes or until skin wrinkles and flesh is tender.

3. Let cool; peel.

4. Meanwhile, in a skillet heat 1 Tbsp of the remaining olive oil over medium heat; cook chopped and green onions for 5 minutes.

5. Transfer to a blender or food processor and puree.

6. Add eggplant, basil, parsley, mint, remaining oil, lemon juice, mustard, vinegar, garlic, salt and pepper; blend until smooth.

Per Tablespoon: 18 calories; 1 g fat, 1 g fibre, 0 cholesterol
>From: RecipeLu <recipelu@interlog.com>




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

NOTES : Ok.. I love this stuff.. and almost never follow a recipe. This one though has a nice flavour with the combination of balsamic and lemon. If you use cooking spray while roasting and for the sauteing of the onions, this comes in at 29% CFF.... just under the line..



* Exported from MasterCook *

                       Roasted Vegetable Lasagne #2

Recipe By     :heavily adapted from several recipes
Serving Size  : 8     Preparation Time :0:00
Categories    : Casseroles                      Eat-Lf Mailing List
                Low Fat                         Pasta
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2         Pound  bell peppers -- red or green, diced
  1                     carrot -- cut into matchsticks
  2             Medium  zucchini -- cut into half moons
  1             Medium  eggplant -- cubed
  1             Medium  onion -- sliced
  2          Teaspoons  olive oil
                        ground black pepper
  6             Cloves  garlic

                        ------------------------------------------
  1           Teaspoon  olive oil
     1/2         Pound  mushrooms -- sliced
     1/2         Pound  spinach -- cut into strips
                        ground black pepper
                        salt
                        ------------------------------------------
  8             Ounces  lasagna noodles -- 9 noodles
  2             Ounces  feta cheese
  8             Ounces  nonfat mozzarella cheese -- shredded
     1/2           Cup  Parmesan cheese -- grated
  16            Ounces  spaghetti sauce
                        salt and pepper
  2        Tablespoons  fresh basil
  2        Tablespoons  fresh parsley

The Vegetables:
Preheat oven to 400 degrees. Toss the peppers, carrot, zucchini, eggplant, and onion in the oil and pepper. Spread on baking sheet. Put foiled wrapped garlic in the corner of the pan. Bake for 30 minutes and then stir. Bake 15 minutes more. Squeeze baked garlic into the vegetables, add minced basil and salt. Set aside.

The Spinach Layer:
Fry mushrooms in oil until they start to brown. Add the spinach, salt and pepper, and cook until spinach wilts and liquid is evaporated.

To Assemble:
Cook 3 noodles until very al dente. Spoon a little sauce into a 9x13 baking dish. Lay the 3 noodles down in the dish. Cover with 1/3 remaining sauce, then spinach and mushrooms and feta cheese, crumbled.

Meanwhile cook 3 more noodles and place in dish. Cover with another 1/3 of sauce, the roasted vegetable mixture, and 1/2 of the mozzarella.

Cook last three noodles and place in pan. Add remaining sauce, remaining mozzarella, and the parmesan. Add about 1/4 cup water or dry wine. Cover pan with aluminum foil and bake at 400 degrees F for 30 minutes. Remove foil and bake another 15 minutes.

>From: "Deborah Kirwan" <kirwan@creighton.edu>



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

NOTES : Noodles do not have to be parboiled.  Place in dish, uncooked, and add a little more water or wine before cooking.

 Here's a great Roasted Vegetable Lasagna that I've made many times. It's delicious, and I think it meets all your criteria. Sometimes I don't bother cooking the lasagne noodles ahead of time. Then I just add a little extra water to the dish before baking. I use the 5 Brothers brand of spaghetti sauce, but any brand that you like is fine. I also usually substitute chopped frozen spinach (1 box) for the fresh spinach. Just defrost and drain, squeezing out all the liquid. This saves lots of time.


* Exported from MasterCook *

                           Sacramento Taco Soup

Recipe By     :CookingLight.com 1998
Serving Size  : 8     Preparation Time :0:45
Categories    : Chicken                         Eat-Lf Mailing List
                Low Fat                         Mexican & Southwestern
                Soups And Stews

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              pound  skinless boneless chicken breasts -- cut
                        into bite-size pieces
  29            ounces  no-salt-added whole tomatoes -- undrained
                        and chopped, two-cans
  27 1/2        ounces  no-salt-added chicken broth -- two-cans
  4             ounces  canned chopped green chiles -- undrained
     1/4      teaspoon  salt
  4             medium  corn tortillas -- halved
                        -- 6-inch diameter
     1/2           cup  green onions -- chopped
  2             ounces  reduced-fat monterey jack cheese
                        -- shred to make 1/2-cup
     1/4           cup  chopped fresh cilantro
     1/4           cup  green taco sauce -- commercial

Combine first 5 ingredients in a large saucepan; stir well. Bring to a boil; reduce heat, and simmer, uncovered, 30 minutes.

Cut 1 tortilla half into 1-inch pieces, and place in a soup bowl. Add 1 cup soup; top with 1 tablespoon green onions, 1 tablespoon cheese, 1-1/2 teaspoons cilantro, and 1-1/2 teaspoons green taco sauce. Repeat procedure with remaining ingredients.

[Yield: 8 servings (about 155 calories per serving; 17% cff) Protein 17.4g / Fat 2.9g /Carbohydrate 13.2g / Cholesterol 38mg / Iron 1.8mg / Sodium 277mg / Calcium 130mg]

(c)1998 contact cookinglight.com

-(kitpath@earthlink.net)- 9/98

>From: Pat Hanneman <kitpath@earthlink.net>




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

NOTES : I made the Sacramento Taco Soup, and had to make a change in it. I thought it was a little thin. I added cream of chicken soup. So I recommend 1/2 broth and 1/2 cream of chicken soup (1 can should do it). That made it a more complete soup. You can use the Healthy Choice one of course. [Mary Curtis mary curtis <curtism@fuse.net>]

---
Thanks for the warning. Held back on liquids. I agree it was thin but that's because we aren't holding back on the fried corn tortilla chips!-D I added a little of my new (fad?) thickener - xanthan gum. acts like cornstarch..
also i simmered about 45 minutes until the broth had more body. [Pat Hanneman <kitpath@earthlink.net>]


* Exported from MasterCook *

                      Salmon Stuffed Baked Potatoes

Recipe By     :Modern Woman Magazine - September, 1993
Serving Size  : 2     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Fish & Seafood
                Low Fat                         Potatoes


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2                     baking potatoes
  1                can  salmon
  1               dash  Tabasco sauce
  1               dash  worcestershire sauce
  2        tablespoons  fat-free plain yogurt
  2                     green onions -- finely chopped
                        salt and peppers
  2             ounces  fat-free mozzarella cheese -- shredded

1. Bake potatoes, scoop out pulp leaving a 1/4 inch rim.

2. Mix pulp with remaining ingredients and return to potato skins.

3. Sprinkle with shredded cheese and bake until hot.

Per Serving: 232 calories,  7.1% CFF

>From: RecipeLu <recipelu@interlog.com>




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



* Exported from MasterCook *

                        Sea Vegetable Descriptions

Recipe By     :http://www.christinacooks.com
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Information, Tips, Misc.
                Low Fat

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

Here are descriptions of various sea vegetables from http://www.christinacooks.com

ARAME - This sea plant is one of the greatest sources of minerals that you can imagine. Its mild flavor disguises the fact that it is one of the best sources of calcium, iron, potassium, vitamin C, magnesium and zinc to name but a few. Harvested from deep in the sea, arame has a large leaf structure that is sun-dried and then shredded, then dried again. The shredded arame is then boiled for several hours to gentle the flavor and create a product that cooks quickly--this means that arame requires no soaking, just a few quick rinses to allow it so soften.

Arame has a strong energetic property as well. It has the ability to soften fat deposits in the body and arteries, lower cholesterol and blood pressure and has even been used to aid in the softening and elimination of ovarian and fibroid cysts.

Like other sea vegetables, arame shines when seasoned lightly--at the beginning of cooking only, bringing out its natural sweet taste, and then simmered over low heat until tender. It makes a great salad or saute.



DULSE - A delicate, red sea vegetable, dulse is extremely high in potassium. Sold in dried form, dulse is so delicate that you can eat it right from the package. Used primarily in soups and salads, dulse has a mild flavor and its high potassium level makes it a great snack food for athletes--not to mention a wonderful pick-me-up for those little energy dips we all experience.



HIZIKI - A brilliant sea vegetable, hiziki is a powerhouse of minerals, being extremely high in calcium, folic acid and iron, among others. Strong-tasting, hiziki requires soaking before use and loves to be combined with sweet, sauteed vegetables.



KOMBU - (Kelp) -Kombu is an amazing sea vegetable, not only mineral-rich, but with the unique ability to aid the body in the breakdown of fat and protein. Now we use it primarily for rendering grains and beans digestible--it is high in a substance called glutamic acid, a natural tenderizer. But if kombu has the ability to break down the fat and protein in grains and beans, wouldn't it make sense that it could break down those same, stubborn substances in the body? Well, the fact is, it does; kombu can help the body dissolve deposits of fat and protein, kick-starting weight loss.



NORI - A most wonderful, delicate sea plant, commonly used in whole foods cooking. Nori is the Japanese name for this family of plants, since most of the world's nori comes from Japan's oceans (although we now cultivate a most wonderful crop of nori off the coast of Maine).

Most commonly seen as the delicate wrapping around sushi and sashimi in Japanese cuisine, nori is mild in flavor, but jam-packed with vitamins and minerals, being, in fact, one of the best sources of calcium in the sea vegetable world.


And this definition of Wakame from http://www.seagull-ny.com/foods/nframe/kaiso.html :

WAKAME(wakame seaweed)
Among seaweeds, WAKAME contains a comparatively high amount of calcium. It also is rich in vitamins B1, B2, and C, as well as iron and iodine, and is said to be effective as a remedy for constipation and to make hair shiny. Dried WAKAME must first be reconstituted in water, after which dousing it with boiling water and then dipping it in cold water will enchance the color and texture. It is used in salads, soup, and simmered dishes. Instant WAKAME can be used straight from the package in soups and simmered dishes.

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




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



* Exported from MasterCook *

      Seasoned Tofu Steaks And Vegetable Stir Fry With Ginger Sauce

Recipe By     :Cooking Light Sept 1998 p. 169
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Oriental                        Tofu
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  12 1/3        ounces  firm tofu -- drained  **See Note
     1/4           cup  all-purpose flour
  2        tablespoons  dry bread crumbs
     1/2      teaspoon  dried thyme
     1/4      teaspoon  dried dill
     1/4      teaspoon  salt
     1/4      teaspoon  paprika
     1/4      teaspoon  ground black pepper
  1              large  egg -- beaten
  2          teaspoons  vegetable oil
                        --Ginger Sauce
     1/3           cup  rice wine vinegar
     1/3           cup  sugar
     1/2           cup  water
  2        tablespoons  low-sodium soy sauce
  1         tablespoon  cornstarch
     1/4           cup  water
  1         tablespoon  fresh ginger -- minced and peeled
                        --Vegetable Stir Fry
  1           teaspoon  vegetable oil
  1                cup  yellow pepper -- cut in strips
  1                cup  snow pea pods, fresh
     1/2           cup  plum tomato, whole -- chopped
  2               cups  angel hair pasta, cooked
                        --about 4 oz uncooked pasta

1. To prepare the tofu steaks, cut tofu lengthwise into 4 (1/2-inch thick) slices. Place the tofu steaks on several layers of heavy-duty paper towels, and let stand 5 minutes.

2. Combine flour and next 6 ingredients (flour through pepper). Dredge each tofu steak in flour mixture. Dip in egg; dredge again in flour mixture. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add tofu steaks; cook 6 minutes, turning after 3 minutes. Remove from skillet; cut each tofu steak into 4 wedges. Keep warm.

3. To prepare the ginger sauce, combine vinegar, sugar, 1/2 cup water, and soy sauce in a small saucepan; bring to a boil over medium-high heat. Reduce heat, and simmer 3 minutes or until sugar is dissolved. Combine cornstarch and 1/4 cup water; stir into sugar mixture. Bring to a boil, and cook 1 minute or until thick. Remove from heat; stir in ginger. Keep warm.

4. To prepare vegetable stir-fry, heat 1 teaspoon oil in skillet over medium-high heat. Add bell pepper and snow peas, ad stir-fry 2 minutes. Add tomato, and stir-fry 1 minute. Serve over pasta, top with ginger sauce and tofu wedges.

>>>>>From: Katherine Levya Rodman <levya@mindspring.com>




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

NOTES : First let me preface this recipe with I hate Tofu. In every form, I have never had a tofu recipe that I liked. Now having said this, I really liked this tofu recipe. I made it for dinner this evening and Tom went back for seconds. Maybe it's the ginger sauce, I don't know. This was really good.

WW points = 7

The recipe called for reduced fat tofu which I couldn't find.

NOTES from <aml@skypoint.com>:
This is the kind of main dish that will wow guests or family on many different levels--lots of color, lots of texture, and lots of spice. You might want to double the recipe for the steaks for another meal. They're great stacked on a sandwich with lettuce and a few slices of grilled tomato.

Yield: 4 servings (serving size: 4 tofu wedges, 1/2 cup pasta, 1/2 cup vegetable stir-fry, and 1/4 cup ginger sauce.)

* Exported from MasterCook *

                    Shrikhand (Flavored Yogurt Cheese)

Recipe By     :Madhur Jaffrey's Eastern Vegetarian Cooking
Serving Size  : 1     Preparation Time :0:00
Categories    : Condiments & Seasoning          Eat-Lf Mailing List
                Indian                          Low Fat
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  16               oz.  plain yogurt
     1/4           tsp  saffron threads
  2                tsp  warm milk
  2                 oz  caster sugar -- (60 g) or less, to
                        taste
                        -- (berry sugar is the same thing)
     1/8           tsp  cardamom seeds
  1                tsp  shelled unsalted pistachio nuts -- slivered

Make yogurt cheese (3 hour hang).

Meanwhile, soak the saffron in the milk for about 1 hour (this is important -- saffron's flavour comes out in water and milk, and won't release its flavours unless it has a good soak in these, as opposed to oil).

Combine the yogurt cheese, saffron milk, and sugar in a bowl, through a very fine sieve to make sure there are no lumps left. Sprinkle the pistachios over the top. Cover and chill until ready to eat.

Sounds simple, no? It's one of the best tasting recipes I've ever had, though... it's eaten spread on chapatis, at the same time that you eat your spicy food, and it's a wonderful combination when you do!

To make icings and whippy toppings, I take this basic recipe, sometimes leave out the cardamom and saffron and add orange juice, a dash of lemon juice, and some orange zest, add the sugar, and voila, you have a very good cream cheese-style topping. Just plain with sugar, and beaten up fairly hard (not too hard, or it'll start separating), and you've got a heavy whippy kind of topping that goes well with pie, or anything. The secret is the berry sugar, as it can actually get through the yogurt. The other secret is to remember that every batch of yogurt that you eat is different, depending on how exactly it was made, how long before you bought it, everything, so some batches are going to taste a little different than others.

Another yummy way to eat yogurt cheese that I just thought of -- take a little longer hung cheese (maybe 10 hours), roll it into little balls, and marinate in the fridge with a little olive oil, pepper, balsamic vinegar, garlic, roasted peppers... faux bocconcini. :) I'll try anything once with yogurt cheese.

>From:  kuroneko@raindogs.net (neko webb)


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

NOTES : As far as icings and whippy-style toppings, the main thing is not to let the cheese strain too long. 3 hours, 4 max, so you have a really soft cheese. I didn't have much luck with sweet yogurt cheeses for years until I tried the recipe for Shrikhand in Madhur Jaffrey's Eastern Vegetarian Cooking (ISBN 0-09-977720-7). It's sweet, cheesy, and to die for! This is a british recipe, so please forgive the measures:

* Exported from MasterCook *

                        Shrimp With Parmesan Toast

Recipe By     :Good Housekeeping 365 days of Healthy Eating
Serving Size  : 4     Preparation Time :0:00
Categories    : Appetizers                      Eat-Lf Mailing List
                Fish & Seafood                  Low Fat


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              pound  large shrimp -- shelled and deveined
  2             medium  cucumbers
  6             slices  bread
  2          teaspoons  light margarine
  1 1/2      teaspoons  grated parmesan cheese
  1         tablespoon  parsley -- chopped
  1         tablespoon  olive oil
  1              clove  garlic -- thinly sliced
  3              large  green onions -- sliced
  3              large  onions -- sliced
     1/2      teaspoon  salt
     1/4      teaspoon  ground black pepper
  2        tablespoons  lemon juice

1. Rinse shrimp with cold running water and pat dry with paper towels. Remove peel from from cucumbers in 1 inch wide strips, leaving some green peel between strips. Slice each cucumber length wise in half, remove seeds from each half and cut crosswise into 1/2 inch wide slices

2. Preheat broiler. Cut crusts from bread; spread with margarine and sprinkle with parmesan cheese and parsley. Cut each slice diagonally in half and place on cookie sheet.

3. In nonstick 12 inch skillet, heat olive oil over medium heat. Add garlic and cook just until it begins to brown. With slotted spoon remove garlic from skillet and discard. In oil remaining in skillet cook green onions until golden.

4. Add shrimp, salt, pepper and cook stirring occasionally until shrimp is pink; stir in lemon juice.

5. To shrimp mixture in skillet add cucumbers; cook stirring until cucumbers are tender crisp.

6. While cucumbers are cooking, toast bread; place cookie sheet on rack in broiler at closest position to the heat. Broil 1-2 minutes until golden brown.

7. To serve, arrange shrimp mixture on 4 warm dinner plates; serve with parmesan toast.

Notes: Calories per serving: 340 calories, 8g fat, 22% CFF

>From: RecipeLu <recipelu@interlog.com>





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

NOTES : This sounds sooo delicious... it should be bad for you but it's not....


* Exported from MasterCook *

                                Simple Pho

Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : Chicken                         Eat-Lf Mailing List
                Low Fat                         Oriental
                Pasta

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2                cup  Nonfat Beef Broth -- Or Homemade
  2             Slices  Ginger
                        -- To 6 Slices
                        Crushed With Side Of Knife
  1                     Cinnamon Stick
  4              Whole  Star Anise
  10            Cloves  Garlic
  2               Tbsp  Fish Sauce
  1                 Lb  Dried Rice Noodles
                        Also Called Banh Pho
  1                 Lb  Bok Choy
     1/2            Lb  Skinless Boneless Chicken Breast -- Sliced Thin

Place 2 C of beef broth (homemade if possible and defatted), in a pan and heat with2 - 6 slices of fresh ginger crushed with the side of your knife (to your preference), a cinnamon stick, 4 whole star anise, and 10 whole cloves garlic. Gently simmer for half an hour. Strain and add 2 Tbsp fish sauce.

Steam bok choy.

While broth simmers, soak 1 lb of dried flat rice noodles (banh pho) in a bowl of hot water for the same half hour, or until soft. Drain them.

Thinly slice the chicken breast or meat of your choice.

On a platter arrange piles of the other ingredients: a healthy stem of Thai basil per person, 3 C of fresh mung bean sprouts, chopped chiles of your choice, wedges of lime, a big handful of cilantro leaves, and sliced green onions.

In large individual soup bowls, divide up the noodles and top with the thinly sliced (raw) meat... if using chicken I would cook it first. Pour the simmering broth directly over the meat and noodles, which will cook them. Slice and add bok choy to bowl. Serve, passing the platter of additions along with the fish and chile sauces to be added to the taste of each diner.

Serves 4 or more

Entered into MasterCook by Reggie Dwork <reggie@jeff-and-reggie.com>





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

NOTES : I don't have the counts on the dried rice noodles but they can't be
that high in fat.

Cal 154.3
Total Fat 3.6g
Sat Fat 0.7g
Carb 15.1g
Fib 4.3g
Pro 22.2g
Sod 367mg
CFF 17.8%


* Exported from MasterCook *

                    Smart Teriyaki Beef With Broccoli

Recipe By     :SMART CROCKERY COOKING by Carol Heding Munson 1996
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Meats                           Oriental


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        non-stick cooking spray -- preferably
                        garlic flavored
  1              pound  beef rump roast -- cut
                        into 3/4-by-2-inch strips
  4                     carrots -- cut
                        into 2-inch long sticks
  10            ounces  frozen pearl onions
  14            ounces  fat-free beef broth
  2        tablespoons  low-sodium teriyaki sauce -- divided
     1/2           cup  water
     1/2         pound  broccoli florets -- separated
  8             ounces  egg noodles -- thin or medium

Coat a nonstick skillet with garlic-flavored nonstick spray, and saute the beef over medium-high until browned, about 5 minutes. Transfer the beef to an electric slow cooker.

Add the carrots, onions, broth, 1 tablespoon teriyaki sauce, and water. cover and cook on HIGH until the meat is tender, 4 to 6 hours (or LOW, 7 to 9 hours). In the last half-hour, cook the noodles separately and drain them; keep warm.

Meanwhile, stir the broccoli into the beef mixture. cover and cook until the broccoli is crisp-tender, 5 minutes if florets are small. Divide the noodles among 4 plates. Top with the beef mixture, and sprinkle with the remaining teriyaki.

[PER SERVING: 516 cals, 8g fat (13%) 637mg sodium, 6g fiber]

TIP: If low-fat broth is not available, use regular. Refrigerate unopened for about 3 hours. The fat will rise to the top and congeal. Remove the lid and skim.

>From: Pat Hanneman <kitpath@earthlink.net>




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

NOTES : This Asian-style dish is easy to make and fairly bursting with teriyaki's ginger-garlic flavor. Cooker: 3+1/2 to 4 quart


* Exported from MasterCook *

                Soba With Hijiki And Stir Fried Vegetables

Recipe By     :Vegetarian Cooking For Everyone, Deborah Madison
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Oriental                        Pasta
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/4           cup  dried hijiki -- soaked for 30 mins
                        -- then drained
  2                     carrots -- julienned
  5              large  mushrooms -- sliced
  3 1/2    tablespoons  soy sauce
  2          teaspoons  sugar
  1         tablespoon  rice wine -- or mirin
  4               cups  Napa cabbage leaves -- sliced in 1/2 inch
  1              bunch  scallions -- sliced
  4          teaspoons  fresh ginger -- chopped
  1              large  garlic clove -- chopped
  2          teaspoons  dark sesame oil
  2        tablespoons  sesame seeds -- toasted
  6             ounces  soba noodles
                        chili oil -- to taste

Put the hijiki, 2 tbsp of the soy sauce, the sugar, and water to cover in a saucepan. Simmer until soft, 15 minutes, and drain.

Cook the soba noodles. Drain and rinse well under running water.

Stir fry the garlic, ginger, and scallions over high heat, using the sauteing liquid of your choice. Add the carrots and mushrooms, and stir fry for 1 minute. Add the remaining soy sauce and mirin. Toss, cover the pan, and cook for 1 minute.

Add the soba, the cabbage, most of the hijiki, and toss until the noodles are heated through. Turn off the heat and toss with the sesame oil and seeds. Garnish with the remaining hijiki and scallion greens.  Add drops of chili oil, to taste.

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


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



* Exported from MasterCook *

                            Soda Limeade <R T>

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


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               Tbsp  Lime Juice
  1               Tbsp  Sugar
  8                 Oz  Seltzer Water
                        Ice
                        To Fill Glass
  1         Thin Slice  Lime -- Garnish

Add the lime juice and sugar to the glass. Add some ice. (If you don't put in some of the ice before the seltzer water it will bubble a lot.) Fill the glass with seltzer water and then the rest of the ice. Add a very thin slice of lime as garnish if you wish.

Jeff and I really enjoy this. We found out about it when we ate in Vietnamese restaurant. We use seltzer water without sodium. The counts are for regular seltzer water that I have included.

Entered into MasterCook and tested for you by Reggie & Jeff Dwork <reggie@jeff-and-reggie.com>




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

NOTES : Cal 56.7
Total Fat 0g
Sat Fat 0g
Carb 15.3g
Fib 0.1g
Pro 01.g
Sod 3mg
CFF 0.4%


* Exported from MasterCook *

                        Southwestern Bean Salad #2

Recipe By     :
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Mexican & Southwestern          Salads
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                can  kidney beans -- drained & rinsed
  1                can  black beans -- drained & rinsed
  1                can  Mexicorn -- drained
     1/2           cup  chopped onion
                        -- (red is suggested but not necessary)
     1/2           tsp  ground cumin
                        -- (or to taste--I added more)
     1/2           tsp  garlic powder
  3         tablespoon  Balsamic vinegar
  3         tablespoon  olive oil
                        -- (less would work fine & better for our
                        purpose)

Whisk together garlic powder, cumin, vinegar & oil. Add beans, onion, and corn. Give it an hour or so for the flavors to blend before serving.

From: Dana Heffington <jheffing@clandjop.com>


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

NOTES : Here is a recipe that is both lowfat and can be served cold or room temperature. I have made it and liked it and I believe it would serve your purpose very well.

* Exported from MasterCook *

                       Southwestern Chicken Lasagna

Recipe By     :Susan Cahill
Serving Size  : 12    Preparation Time :0:00
Categories    : Casseroles                      Chicken
                Eat-Lf Mailing List             Low Fat
                Mexican & Southwestern          Pasta


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2                onion
  28               ozs  canned tomatoes
  14               ozs  picante sauce
     1/4            oz  taco seasoning mix
  16            ounces  canned black beans -- rinsed
  2                     eggs -- * see note
  16               ozs  fat-free ricotta cheese -- * see note
  8                ozs  lasagna noodles
  1              pound  cooked chicken breast cubes
  4             ounces  chopped green chiles
  8             ounces  shredded lowfat monterey Jack cheese

Preheat the oven to 350 degrees. In a food processor with the metal blade, chop the onion. Add the tomatoes with their juice, salsa, and taco seasoning and pulse until the tomatoes are in small pieces, 3 or 4 times. Remove to a medium bowl and stir in the beans to make the sauce. In small bowl, mix the egg whites with the ricotta cheese; set aside. Spread 1 cup of the bean sauce over the bottom of a 13x9x2-in casserole dish coated with nonstick cooking spray. Top with 5 noodles, overlapping slightly. Sprinkle with half the chicken, half the chilies, and 2 more cups of the sauce. Spoon out the ricotta cheese mixture and spread it out lightly. Top with half the shredded cheese, 5 more remaining noodles, and the remaining chicken, chilies, sauce, and cheese. Bake uncovered for 40 minutes, or until the noodles are tender when pierced with sharp knife. Cool at least 20 minutes before serving.

Message From Susan Cahill <scahill@tcsn.net> to The TNT Recipes List.

*Betsy's Notes: Made 9/3/98 - very good. Original recipe called for 2 egg whites, and 8 oz. part-skim ricotta cheese.

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




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

NOTES : I tried this for dinner the other night. I wasn't sure whether to cook the noodles ahead or not. The recipe seemed to indicate not too, but I was worried they wouldn't get soft since I didn't use no-boil noodles. I ended up cooking them ahead, but it was sort of liquid-y. I have since heard from the woman who posted the recipe to TNT and she said NOT to cook them. It turned out really yummy anyway and it is very low fat. See my minor changes at the end.



* Exported from MasterCook *

                            Soy Milk Smoothie

Recipe By     :THE NEW SOY COOKBOOK, Lorna Sass (1998)
Serving Size  : 1     Preparation Time :0:00
Categories    : Beverages                       Eat-Lf Mailing List
                Fruit                           Low Fat
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                     ripe banana -- peeled
                        and frozen
  8             ounces  soy milk
                        -- options:
                        maple syrup
                        frozen strawberries

Peel and freeze a ripe banana, put it in a good blender, add some soy milk and blend. You're basically using the banana as a thickener and chiller. Add maple syrup for more sweetness or frozen strawberries for additional flavor, she says.


Notes: from article by SYLVIA RECTOR detroit free press 9/9/98

By SYLVIA RECTOR, Detroit <www.freepress.com> on Sep 09, 1998, converted by MC_Buster.

>From: Pat Hanneman <kitpath@earthlink.net>




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



* Exported from MasterCook *

                      Soybean, Rice And Lentil Salad

Recipe By     :Soy Connection (Soyfoods USA vol 3, no 6)
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Legumes
                Low Fat                         Salads
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                can  whole soybeans -- (15 ounces)
                        -- drained and rinsed
                        -- available in  natural food stores
  1                cup  cooked brown rice
  1                cup  canned kidney beans -- drained and rinsed
     1/2           cup  canned lentils -- drained and rinsed
     1/4           cup  nonfat honey mustard salad dressing
     1/8           cup  red onion -- chopped
     1/4      teaspoon  black pepper
     1/8      teaspoon  salt
  4               cups  red leaf lettuce -- torn

1.  Combine ingredients in a large bowl, except lettuce.
2.  Let set at room temperature for 30 minutes. Serve over lettuce.

Serves 4.  Serving size: 1 cup bean mixture and 1 cup lettuce.

Nutrition information per serving: 300 calories, 250 mg sodium, 9 g total  fat,
1 g saturated fat, 39 g carbohydrates,  19 g protein, 0 mg cholesterol.

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




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

NOTES : How about a mixed bean and rice salad? Or if you have a favorite bean salad recipe, try adding whole soybeans to it.

You could also use frozen soy beans that you've lightly cooked and cooled.


* Exported from MasterCook *

                                 Spetzque

Recipe By     :Cooking Class
Serving Size  : 8     Preparation Time :0:00
Categories    : Casseroles                      Eat-Lf Mailing List
                Low Fat                         Meats
                Pasta

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  9                     lasagna noodles
  1              Small  onion -- chopped
  1 1/2         Pounds  Ground Beef, 7% fat
  16            Ounces  spaghetti sauce, Classico Sun Dried Tomato
  1               Dash  pepper
  1               Dash  dried oregano
  1               Dash  Italian seasoning
  1 1/4           Cups  frozen corn -- thawed
  1 1/4           Cups  frozen peas -- thawed
  2               Cups  shredded nonfat mozzarella cheese

1. Cook lasagna noodles according to package directions. Drain.

2. Cook beef in large skillet over medium-high heat until meat is brown, stirring to separate meat. Drain. Return to pan

3. Add olives and onion. Cook, stirring occasionally, until vegetables are tender. Add spaghetti sauce and seasonings. Heat through, stirring occasionally; set aside.

4. Preheat oven to 350F.

5. Place 3 noodles in bottom of 13x9 inch baking dish. Spread half the beef mixture over noodles, then half the corn and peas.

6. Repeat layers ending with noodles.

6. Bake lasagne 25 minutes. Sprinkle with cheese; bake 5 minutes more or until bubbly. Let stand 10 minutes before cutting.

>From: "Lisa Whittington" <esordliw@pacbell.net>





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

NOTES : Calories: 598.9  (14.6% from fat)
Fat: 9.6g
Cholesterol: 50mg
Carbohydrate: 86.1g
Fiber: 5.2g
Sodium: 516mg



* Exported from MasterCook *

                          Spicy Chicken Burgers

Recipe By     :Adapted from Best of Cooking Light Holidays
Serving Size  : 6     Preparation Time :0:00
Categories    : Burgers & Loaves                Chicken
                Eat-Lf Mailing List             Low Fat


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              pound  skinless boneless chicken breast -- cut into 1"
     1/4           cup  onion -- minced
  1              clove  garlic -- minced
  1              large  egg -- lightly beaten
     1/3           cup  seasoned breadcrumbs
  1           teaspoon  ground ginger
     1/2      teaspoon  salt
     1/2      teaspoon  ground cumin
     1/2      teaspoon  red pepper
     1/2      teaspoon  curry powder
     1/4      teaspoon  black pepper
  3        tablespoons  flour
  2          teaspoons  vegetable oil
     1/4      teaspoon  paprika

1. Place half the chicken in a food processor, pulse 6 times or until chicken is coarsely ground. Spoon into a large bowl and repeat with remaining chicken.
2. Add onion, garlic, and egg.
3. Combine bread crumbs and next 6 ingredients; add chicken mixture, stirring well. Shape mixture into patties.
4. Dredge in flour and place on a microwave safe dish. Cook on medium-high for 6 minutes. Turn over once.
5. Fry patties in oil for 10 minutes or until golden brown. Can be frozen before frying.

Notes: The original recipe makes these into bite sized meatballs. We made them for Christmas eve 1997 and they were one of the first things to go. We could have made double ! Can be served with Cucumber dip

Formatted & Busted by RecipeLu <recipelu@recipelu.com> Posted to RecipeLu by RecipeLu <recipelu@geocities.com> on Jan 12, 1998.

153 calories per patty, 22.8% CFF

>From: RecipeLu <recipelu@interlog.com>




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

NOTES : And since I haven't posted a recipe here in such a long time.. (bad bad),. here's one that we started making last year and have made many many times since..


* Exported from MasterCook *

                     Spicy Rice With Black Eyed Peas

Recipe By     :Betty Crocker Easy One Dish Recipes
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Legumes
                Low Fat                         Quick & Simple Ideas
                Rice                            Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     3/4           cup  uncooked instant rice
     1/4           cup  chopped green bell pepper
  1         tablespoon  chopped fresh oregano -- or 1 tsp dried
     1/4      teaspoon  salt
     1/8      teaspoon  cayenne pepper
  1             medium  onion -- chopped
  1              clove  garlic -- finely chopped
  16            ounces  stewed tomatoes -- undrained
  16            ounces  black-eyed peas -- drained

Heat all ingredients to boiling in 10 inch skillet, breaking up tomatoes and stirring frequently; reduce heat. Cover and simmer about 10 minutes or until liquid is almost absorbed.

>From: "Wildrose" <esordliw@pacbell.net>






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

NOTES : Calories: 495 (3% from fat)
Fat: 1.7g
Cholesterol: 0mg
Carbohydrate: 94.1g
Fiber: 14.4g
Sodium: 442mg


* Exported from MasterCook *

                         Spicy Szechuan Eggplant

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


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1             medium  eggplant -- peeled, sliced
                        -- cut into 1/2" wide by 2"long pieces
  1           teaspoon  salt
  2             stalks  celery -- thinly sliced on
                        the diagonal
                        -- (I leave this out as I dislike celery)
  1             medium  onion -- peeled, cut into
                        thin slices and separated into rings
  1             medium  red bell pepper -- seeds & ribs
                        removed-julienned
  1         tablespoon  fresh garlic -- minced
  3                     scallions -- chopped
                        both white & green parts
  1         tablespoon  finely chopped fresh green chilli pepper
  1         tablespoon  sesame oil
                        -- (I don't like the flavour of sesame oil
                        -- so I omit this)
  2         tablespoon  rice vinegar
     1/2      teaspoon  salt -- to taste
  1           teaspoon  sugar
     1/2      teaspoon  fennel seeds -- (optional)
  2         tablespoon  sesame seeds -- for garnish
                        -- lightly browned in a dry skillet over
  1             medium  heat

Sprinkle eggplant with salt, toss, place in a colander for 30 mins to drain. Rinse with cold water, drain & set aside. Heat a nonstick wok over high heat for 2 minutes. Spray with PAM. Add garlic, scallions and green chilli pepper, and stir fry for 15 secs. Add eggplant, & stir fry for 1 min. Add celery & onion & stir fry for 2 minutes. Add red pepper, stir fry for 30 secs.
Add the remaining sauce ingredients, stir to mix and heat through. Cover wok (with wok cover) for 30 sec to 1 minute (till you smell the fragrance of the veggies). Transfer to serving dish. Garnish with sesame seeds.

>From: "K Lim" <koombana_TheGreat@bigfoot.com>


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



* Exported from MasterCook *

                           Stir Fried Snow Peas

Recipe By     :
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Fish & Seafood
                Low Fat                         Oriental
                Vegetables

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1           teaspoon  minced garlic
  1         tablespoon  oyster sauce
     1/2      teaspoon  sugar
  8                 oz  fresh snow peas -- (about 2 1/2 C)
                        -- stems & strings removed
                        Water

Heat wok for 2 minutes. Spray with PAM. Add garlic, stir fry for 30 secs to 1 min till juices come out (smell it!).
Add peas, stir fry for 2 minutes. Add oyster sauce and sugar. Stir fry to mix up everything. Add water (1 to 3 T, depending on how runny / thick you want your sauce to be). Mix it all up, cover for 1 to 2 mins. Garnish with julienne red pepper or sesame seeds or chopped cashew nuts.

>From: "K Lim" <koombana_TheGreat@bigfoot.com>


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



* Exported from MasterCook *

            Surimi Crab Salad With Cilantro, Lime And Spinach

Recipe By     :Pat Hanneman 1997
Serving Size  : 4     Preparation Time :0:15
Categories    : Eat-Lf Mailing List             Fish & Seafood
                Low Fat                         Salads


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  8             ounces  surimi crab flakes
  1         tablespoon  fresh lime juice
                        salt and black pepper
  2        tablespoons  coleslaw dressing, light -- preferably
                        from Hidden Valley Ranch
                        or lowfat mayonnaise -- with lemon juice
  4        tablespoons  fat-free plain yogurt -- preferably
                        from Dannon with acidophilus
     1/2                celery stalk
                        or 3-Tbs diced celery
  1            handful  baby spinach leaves -- roughly chop or tear
  2        tablespoons  chopped fresh cilantro
                        or licorice basil
  1               dash  cayenne pepper -- optional
  4              large  croissants -- 2-oz each
                        -- or Parker House rolls -- warmed

Rinse the surimi to separate the flakes. Drain well. Transfer to a bowl and break flakes into small flakes with a pastry cutter (or coarsely chop). Add the lime juice, salt and pepper and toss to moisten. Add the coleslaw dressing and yogurt. Mix well to coat.

Add the celery, spinach, cilantro and hot pepper, if using. Mix well. Adjust salt and pepper and lime juice. Let stand about 10 minutes at room temperature. Serve a scoop in a sandwich, in a cored whole tomato, or on a bed of lettuce. Excellent with croissants or Parker house rolls, warmed.

[Per serving: without croissant: 74 cals, 1g fat (12%); with large buttery croissant 306 cals, 13g fat (38%)]

>From: Pat Hanneman <kitpath@earthlink.net>




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

NOTES : This is a favorite. It needs good ingredients: Hidden Valley Ranch Light Coleslaw is lemony and the Dannon fat free yogurt with acidophilus is very smooth. We like cilantro and lime, but we've used other herbs when fresh. Guests like this. It is always a winner.


* Exported from MasterCook *

                             Sushi Rice Salad

Recipe By     :Moosewood Restaurant Lowfat Favorites
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Oriental                        Rice
                Salads                          Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  brown rice
                        -- preferably short grain
  1 3/4           cups  water
                        ---
  2              small  carrots -- diced
  1                     red bell pepper -- diced
  1                     cucumber -- diced
  1           teaspoon  wasabi powder -- to tsp
                        -- dissolved in equal amount of water
  1              sheet  nori seaweed
  1         tablespoon  toasted sesame seeds
                        fresh rinsed greens
                        Sauce:
     1/3           cup  rice vinegar
  2        tablespoons  sugar
  1           teaspoon  salt
  2          teaspoons  fresh ginger root -- grated

Bring the rice and water to a boil. Stir, cover, reduce the heat to low, and cook until the rice is tender, 40 -45 minutes. (You could, of course, cook the rice in a rice cooker.)

Combine the sauce ingredients, simmer for 5 minutes, set aside.

Blanch the carrots and peppers until just tender. (Although I think they would be fine raw.)

Toss the rice, the wasabi paste and the sauce with the vegetables. Serve the salad at room temperature or chilled. Just before serving, toast the sheet of nori by briefly passing it over a flame or baking it for a minute in a 300F oven, until it deepens in color.
Crumble it.

Spoon the salad on the greens and sprinkle with the nori and toasted sesame seeds.

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


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



* Exported from MasterCook *

                         Sweet Cantaloupe Pickle

Recipe By     :
Serving Size  : 1     Preparation Time :0:00
Categories    : Canning, Preserves, Pickles     Condiments & Seasoning
                Eat-Lf Mailing List             Fruit
                Low Fat                         Vegan
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        weak brine
  7             pounds  cantaloupe
                        alum
  3             pounds  sugar
  2             ounces  cinnamon
  1              ounce  mace
  1 1/2         ounces  cloves
                        vinegar

Seven pound melon, nearly ripe but not yellow; lay in weak brine all night, then take lump of alum size of a hickory nut and drop in water; boil fruit half an hour. Add to fruit three pounds of sugar, two ounces cinnamon, one ounce mace and one and a half ounces cloves. Boil vinegar, sugar and spice, and pour boiling hot over the fruit. If you want the pickle to keep well put the whole on the fire and scald 20 minutes. It is then fit for the table.

>From: MOOSE10475@aol.com


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



* Exported from MasterCook *

                 Swiss Chard Rolls With Mushroom Filling

Recipe By     :Moosewood Restaurant Lowfat Favorites
Serving Size  : 4     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Low Fat
                Vegan                           Vegetables
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  12             large  Swiss chard leaves
                        Filling:
  1                cup  onions -- finely chopped
  4             cloves  garlic -- minced
  1           teaspoon  olive oil
  1              stalk  celery -- chopped
     1/2      teaspoon  dried marjoram
  1                cup  mushrooms -- sliced
                        -- (4 oz)
  1         tablespoon  dry sherry
  1         tablespoon  soy sauce
     1/2      teaspoon  dried dill
                 pinch  thyme
  1                cup  cooked bulgur
  1                cup  cooked brown rice
  2        tablespoons  currants
  1         tablespoon  fresh lemon juice
                        ---
  2              large  tomatoes -- sliced  (optional)
  1                cup  tomato juice -- optional
                        nonfat sour cream or yogurt -- optional

Serves 4-6 people.

Remove the stems and tough ribs from the Swiss chard. Blanch the leaves in boiling water for 3-4 minutes, until  pliable.

To prepare the filling: saute the onions and garlic in the oil for 3 minutes. Add the celery and marjoram, cover, and cook on medium heat for 5-10 minutes,until the vegetables are softened. Stir in the mushrooms, sherry, soy sauce, dill and thyme and simmer until the mushrooms are tender and juicy. Remove from the heat and stir in the bulgur, rice, currants, and lemon juice.

Preheat the oven to 350F.

Prepare a 9 x 12 inch baking dish with a very light coating of oil or cooking spray. Cover the bottom with the tomato slices, and set aside.

Place 1/4 cup of the filling in the center of each leaf. Fold the sides of each leaf toward the center, and then roll it up form the stem end to the tip to form a neat little package. Place the rolls, seam side down, pour the tomato juice over them, and cover tightly with foil. Bake for 30 - 40 minutes until heated through. SErve the rolls with some pan juices spooned over the top, and garnish with the sour cream.

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




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



* Exported from MasterCook *

                   Tamarind: Pod, Pulp, Juice, Extract

Recipe By     :Step-by-Step Indian Cooking by Sharda Gopal
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Fruit
                Information, Tips, Misc.        Low Fat
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                     tamarind -- the pod
                        tamarind pulp

Pod: Tamarind looks a little like a cinnamon-colored pod of broad beans. Tamarind grows on tall trees and is peeled and seeded when ripe.

Pulp: The fruit is then squashed into bricks and this is how you buy it.

Juice: To make tamarind juice: break off 2 tablespoons tamarind from the block. Soak it in twice its volume of very hot water for a couple of hours. Now, squeeze the pulp well or press it through a sieve with a wooden spoon to get out all the juice. It must be strained.

Extract: The juice can then be distilled and sold as a concentrate in a jar. To reconstitute, dissolve 1 teaspoon in any preparation for six servings.

Preparations: sauce, gravies, soups, stews, curries, sambar, rasam, etc. Tamarind is often spiced and sweetened.

Taste: Tamarind has a very tart citric flavor; if you cannot find it, use a dash of lemon or lime juice instead.

>From: Pat Hanneman <kitpath@earthlink.net>




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

NOTES : Pat Hanneman's Bookshelf.



* Exported from MasterCook *

                     Tarragon Chicken And Vegetables

Recipe By     :Recipe Card
Serving Size  : 4     Preparation Time :0:35
Categories    : Chicken                         Eat-Lf Mailing List
                Low Fat

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2           cup  white vinegar
  1 1/2      teaspoons  fresh tarragon -- chopped
  2          teaspoons  soy sauce
  1              clove  garlic -- chopped
  4                     skinless boneless chicken breast halves
  1                cup  onions -- cut in chunks
  1                cup  carrots -- cut in chunks
  1                cup  zucchini -- cut in chunks

1. Mix vinegar, tarragon, soy sauce and garlic in a bowl.

2. Pour over chicken and marinate for at least 1 hour in the refrigerator.

3. Broil chicken for 10 minutes, remove from oven and add vegetables.

4. Brush with the marinade sauce, cover and return to oven.

5. Bake at 350 degrees for 20 minutes, brushing with marinade sauce halfway through.

per serving: 129 calories, 11.3% CFF,  1.6g Fat

>From: RecipeLu <recipelu@interlog.com>




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



* Exported from MasterCook *

               Thai Honey Peanut Dip For Chicken Or Squash

Recipe By     :Riverside Farmers' Market July 1998
Serving Size  : 12    Preparation Time :0:05
Categories    : Eat-Lf Mailing List             Low Fat
                Pasta Machine                   Sauces & Gravies
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2           cup  honey
     1/4           cup  peanut butter
  2        tablespoons  soy sauce
  1         tablespoon  chopped fresh cilantro
     1/8      teaspoon  crushed red pepper

Combine honey, peanut butter, soy sauce, cilantro and pepper. Mix until blended. Makes about 3/4 cup. [76 cals, 3g fat]

SERVING IDEAS
*As sauce with grilled, broiled or sauteed chicken. *Cube grilled chicken; coat with some of this sauce. Toss with salad greens and/or cooked noodles. Garnish with steamed pea pods, sliced scallions and sliced carrot.
*TWO CORIANDERS: Mix the sauce but add ground coriander seed; about 1/4 teaspoon. Set aside and let stand. Microwave a piece of Tahitian or banana squash until almost soft. Brush the pulp side of the squash with the dip; bake in a 425F oven for about 10 minutes or until aromatic but no burned. Tested -(kitpath@earthlink.net)- 8/98

>From: Pat Hanneman <kitpath@earthlink.net>




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

NOTES : We tested the squash, using leaf and seed coriander. The taste would be good in a noodle salad. The sauce all by itself is around 30% CFF - in fact, mastercook says it's about 27% cff. It's a condiment not to be slurped independently.


* Exported from MasterCook *

                      Tips For Cooking With Soy Milk

Recipe By     :THE NEW SOY COOKBOOK, Lorna Sass (1998)
Serving Size  : 1     Preparation Time :0:00
Categories    : Eat-Lf Mailing List             Information, Tips, Misc.
                Low Fat

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        soy milk

"Some soy milk manufacturers and cookbooks say you can use soy milk exactly like dairy milk. In reality, it works better for some dishes than others, says."

Soy milk works especially well in desserts because of its sweetness.

It works well in foods that aren't expected to be white, because most soy milk is beige. Some products are nearly caramel-colored, Sass says.

In savory (non-sweet) dishes, soy milk works best when its slight sweetness and mild, beany flavor blends well with the other ingredients.

Because soy milk curdles when boiled, it is best used in chunky, textured dishes that disguise this characteristic, Sass says. You can also stir it in at the end of cooking just to heat and combine flavors.

Like dairy milk, it can curdle when combined with high-acid foods. For best results, use it in dishes that contain little or no acid, whisk it in at the end and don't boil it.

Sass' especially likes the recipes for pumpkin tart with a pecan crust and a rice pudding made with coconut and pineapple. However, expect the pudding to be beige, not white.

web recipes: www.Vitasoy-USA.com and West Soy at www.westbrae.com.


By SYLVIA RECTOR, Detroit <www.freepress.com> on Sep 09, 1998, converted by MC_Buster.

>From: Pat Hanneman <kitpath@earthlink.net>




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



* Exported from MasterCook *

                              Tiramisu Torte

Recipe By     :Healthy Meals in Minutes
Serving Size  : 12    Preparation Time :0:00
Categories    : Desserts                        Eat-Lf Mailing List
                Italian                         Low Fat
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  16            ounces  nonfat cream cheese
  2               cups  nonfat sour cream
     1/2           cup  sugar
     1/4           cup  milk, skim
  3        tablespoons  orange liqueur
  1         tablespoon  sherry
  1                cup  strong cold coffee
  7             ounces  ladyfinger cookies
  2             ounces  semisweet chocolate -- grated

1. In a large bowl, using an electric mixer set on medium speed, beat together cream cheese, sour cream, sugar, milk, 2 Tbsp of orange liqueur and sherry until smooth. In a small bowl, combine coffee and remaining orange liqueur.

2. Arrange some ladyfingers over the bottom of a 9 inch springform pan. Brush with half of coffee mixture. Spread half of cheese mixture over ladyfingers; smooth top. Sprinkle half of chocolate on top. Repeat layering with remaining ladyfingers, coffee mixture, cheese mixture and chocolate.

3.  Cover with plastic wrap; refrigerate for 4 hours or overnight.

>From: "Lisa Whittington" <esordliw@pacbell.net>




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

NOTES : Calories: 203 (13.6% from fat)
Fat: 2.9g
cholesterol: 67mg
Carbohydrate: 31.9g
Fiber: 0g
Sodium: 258mg


* Exported from MasterCook *

                             Tortilla Rollup

Recipe By     :
Serving Size  : 1     Preparation Time :0:00
Categories    : Appetizers                      Eat-Lf Mailing List
                Low Fat                         Spreads & Sandwiches
                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        lowfat cream cheese -- softened
                        herbs
                        tortillas
                        red and green bell peppers -- minced
                        carrot -- minced
                        green onion -- minced

It is something like this:
-low-fat or ff cream cheese (soften and mix with herbs/seasoned salt/something
to be savory) and
-spread over tortilla,
-sprinkle on minced (use food chopper or processor?) red pepper, carrot, green pepper, scallions (green onion)
-roll up
-slice into 1/2" slices, and place on serving platter like little spirals.

>From: JulieKB61@aol.com



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

NOTES : For an appetizer, make the popular rollup of flour tortilla.  The recipe may be on the tortilla package.

* Exported from MasterCook *

                Tortillas Stuffed With Eggplant And Chile

Recipe By     :Adapted from Rosemary Moon's Egglant Cookbook (1998)
Serving Size  : 4     Preparation Time :0:30
Categories    : Eat-Lf Mailing List             Italian
                Low Fat                         Pasta
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4               cups  eggplant cubes -- 1/2-inch
                        from one medium eggplant
  2                     garlic cloves -- finely chopped
  1              small  onion -- finely chopped
  2          teaspoons  chile powder blend, or more -- see pantry
  1         tablespoon  peanut oil
     1/2           cup  pecan halves -- or other nuts
  8             ounces  cooked red kidney beans -- rinsed and drained
     1/2                jalapeno -- finely chopped
     1/4           cup  barbecue sauce -- see pantry
     1/2                lime -- juiced
                        water -- as needed
                        chopped fresh cilantro -- to taste
  8                     flour tortillas -- warmed
                        ***Optional Garnishes***
                        lowfat grated monterey jack cheese
                        shredded lettuce
                        chopped fresh tomatoes
                        chopped green onions
                        salsa
                        avocado
                        sour cream -- and/or
                        plain yogurt

PANTRY: Use a Cajun, creole or other blend of chile powders. Tested with Cre-ole Blend (see recipe) and ancho chile powder. Use a barbecue sauce that is not too sweet. Tested with a Jalapeno Texas Style BBQ.

Preheat oven to 350F. Toss eggplant, garlic, and onion in the chile powders and oil. Spread on a nonstick cookie sheet and bake in the oven for 15 minutes. Alternatively, fry gently in a skillet until lightly browned on all sides (5 to 10 minutes). Remove. See tip.

Meanwhile, pan roast or warm the pecan halves in a skillet or wok over moderate-low heat. Remove when aromatic. Roughly chop.

Combining: In the skillet or wok over moderate-low flame, heat the beans and jalapeno. Add the barbecue sauce; toss to coat. Add the roasted vegetables and nuts. Toss to coat and add lime juice and water to make a sauce. Turn off the heat. Stir in the cilantro.

To serve, place some of the eggplant mixture off set to one side of the center of a warm tortilla, top with desired garnishes. Fold, rolling. Serve open at both ends or make a pocket fold. Work quickly. As the tortilla cools, it stiffens.

[PER SERVING: 423 cals, 14g total fat (30%cff); 63g carbs; 10g fiber; 616mg sodium]

Tip: Wrap tortilla in foil and warm, using the oven's stored heat.

>From: Pat Hanneman <kitpath@earthlink.net>





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

NOTES : A Spicy Eggplant Wrap. We inhaled this. Create a salad with the garnishes, top with a salsa verde. Expand upon this idea to make variations. Ginger-Sesame seasonings instead of Tex-Mex Chile and Cilantro. Instead of BBQ, use some canned soup to sauce the filling: chicken-rice; cheddar-broccoli; black-bean; lentil-spinach. --Tested by Pat and Bob Hanneman 9/98



* Exported from MasterCook *

                      Turkey, Rice, Veggie Ghoulash

Recipe By     :"Floyd (Eddie) Whetzel, Jr." <floyd@whetzel.com>
Serving Size  : 6     Preparation Time :0:00
Categories    : Casseroles                      Eat-Lf Mailing List
                Low Fat                         Rice
                Turkey

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/4         pounds  Purdue Fresh Ground Turkey -- *
  2               cups  Kraft Five Minute Rice
  2               cups  water -- (to make the rice)
  2 1/2           cups  Birds Eye Frozen Broccoli/Corn/Red Peppers
  1                tsp  Cajun Sunshine Hot Pepper Sauce
                        -- (for some  added *zing*)
  2               cups  Del Monte Italian Stewed Tomatoes
  1              Large  Tomato

* (this is the amount in the package and what I based the measurements on)

1. Spray a thin layer of Crisco Cooking Spray in a non-stick skillet.

2. Over medium high heat, add the ground turkey and cook until the turkey is nicely browned (and starting to get to the crunchy stage). Stir every few minutes so that it doesn't get stuck. As the turkey cooked, I twice poured off the liquid that accumulated in the pan. When it was complete, it resembled little crumbly chunks of meat about the size of Cheerios.

3. After starting the turkey, cook the rice according to the label directions (I left out the butter/margarine/salt and just used rice and water).

4. After removing the rice from the heat so it can sit, cut up the large tomato into chunks and add it to a cooking pot along with the stewed tomatoes. Warm this mix on medium heat until it just begins to bubble.

5. Add the frozen vegetables to the tomatoes and cook until the vegetables are warmed through.
6. Add the tomato/vegetable mixture to the turkey when the turkey is

cooked, and mix thoroughly.

7. Let the turkey mixture cook for about 5 more minutes to get mixed, and then add the rice. (At this point, there should be no water in the bottom of the rice. If so, I would pour it off before adding to the turkey mixture--mine didn't have any extra moisture in the bottom of the pot.)

8. Mix thoroughly and let sit off the stove for about 5 minutes to let the textures mingle.

9. Scoop onto a plate and enjoy!

Nutrition info per serving (based on 6 servings):

Cal	Fat	Sat	Chol	Sodium	Carbo
297.9	7.2	2.5	91.7	392.1	13.3


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

NOTES : Some friends dropped by this afternoon, and wanted to eat <sigh>. I had a bunch of stuff around and threw it together, so this was easy to make. It turned out pretty good <humble look>. I got the nutrition info from the containers. I'm not sure this is a "ghoulash" for real, but it seemed to be along that same line.

Servings: This served 6 (of course, my interpretation of a serving and the FDA's is way outta sync <big grin>, but this along with a salad filled 6 people).

* Exported from MasterCook *

                              Vindaloo Paste

Recipe By     :Step-by-Step Indian Cooking by Sharda Gopal
Serving Size  : 16    Preparation Time :0:00
Categories    : Condiments & Seasoning          Eat-Lf Mailing List
                Indian                          Low Fat
                Vegan                           Vegetarian


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  10                    red chili peppers
  4        tablespoons  finely grated fresh ginger -- divided
  4                     garlic cloves -- chopped
  8                     garlic cloves -- thinly sliced
     1/2      teaspoon  fenugreek seed
  1           teaspoon  mustard seed
  1           teaspoon  cumin seed
  3        tablespoons  white wine vinegar
  6        tablespoons  oil
  2               cups  finely chopped onion
  1              pound  tomatoes -- peeled
  8                     cardamom pods -- seeds only

Grind or pound chili peppers, half the ginger, chopped garlic, fenugreek, mustard and cumin and mix them to a paste with the vinegar. Do not add water.

Heat the oil and fry the onion until golden, then add the tomatoes and squash them into a paste as you cook. Stir in the spicy vinegar paste you have already made, add the remaining spices and fry until the oil runs out of them. The paste is then ready. Allow it to cool and store in an airtight container in a cool, dark place.

>From: Pat Hanneman <kitpath@earthlink.net>





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

NOTES : Vindaloo is a highly spiced and hot curry. The paste is made with tomato. Traditionally from Goa in western India, this curry goes well with meat and seafood. Pat Hanneman's bookshelf.


* Exported from MasterCook *

                            Warm Texas Caviar

Recipe By     :Health (Oct 1998)
Serving Size  : 4     Preparation Time :1:00
Categories    : Appetizers                      Eat-Lf Mailing List
                Low Fat                         Meats
                Mexican & Southwestern

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     2/3           cup  fat-free less-sodium chicken broth
     1/4           cup  uncooked long grain rice
  15            ounces  cooked blackeyed peas -- divided
                        OR one can
     1/2           cup  frozen corn -- thawed
     1/2      teaspoon  hot sauce
     1/4      teaspoon  salt
     1/8      teaspoon  black pepper
  4 1/2         ounces  chopped green chiles
                        OR one can
  4             slices  bacon
     1/2           cup  thinly sliced green onions
  1              clove  garlic -- minced
  10            ounces  thinly sliced green cabbage
                        OR one bag
  2                     tomatoes -- each cut
                        into 8-wedges

Bring broth to a boil in a small saucepan; add rice. Cover, reduce heat, and simmer 20 minutes or until tender.

Drain peas. In a large bowl, mash 3/4 cup peas with a potato masher. Stir in remaining peas, cooked rice, corn, hot sauce, salt, pepper, and chives.

In a large nonstick skillet, cook bacon over medium heat until crisp. Remove bacon from pan, reserving 2 teaspoons bacon drippings in pan and 2 teaspoons bacon drippings in a small bowl; crumble bacon and set aside. Add onions and garlic to skillet; saute 2 minutes over medium heat. Stir onion mixture into pea mixture.

Heat reserved 2 teaspoons bacon drippings in skillet over medium heat. Add cabbage; saute 4 minutes or until crisp - tender. Arrange 1/2 cup cabbage mixture on each of 4 plates; top each with 4 tomato wedges and 3/4 cup pea mixture. Sprinkle with crumbled bacon. Serves 4.

[Per serving: Calories 200 (22% from fat), Fat 6g (1g saturated), Protein 11g, Carbohydrate 31g, Fiber 5g, Chol 6mg, Iron 2mg, sodium 593 mg, Calcium 74 mg]


Notes: Serves 4. Time: 30 min Prep; 30 mins cook. *Recipe from "HEALTHY COOKING: The lighter side of meat," by Sheridan Warrick in Health, October 1998.

>From: Pat Hanneman <kitpath@earthlink.net>




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* Exported from MasterCook *

                          Yum-a-setta Casserole

Recipe By     :
Serving Size  : 8     Preparation Time :0:00
Categories    : Casseroles                      Eat-Lf Mailing List
                Low Fat                         Meats
                Pasta

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2                 lb  95% lean ground beef
                        Salt and pepper
  1                tsp  brown sugar
     1/4                Onion -- chopped
  1                can  tomato soup -- undiluted
  1                Can  reduced fat cream of chicken soup -- undiluted
  16                oz  Egg noodles
  8                 oz  Velveeta Light(r)

Brown beef with salt, pepper, brown sugar and onion. Add tomato soup. Cook egg noodles; drain. Add cream of chicken soup. Layer beef mixture and noodle mixture in 2 qt casserole dish with processed cheese between layers. Bake covered at 350 degrees for 30 minutes.

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




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

NOTES : I have had this one in my files for ages and got it somewhere on the internet. I finally made the modifications to lowfat and made it up over the weekend. It's far from gourmet, and in fact makes me think a little bit of a hamburger helper recipe. However, just like boxed macaroni and cheese, that can be a comfort food too. I only used 12 oz of noodles and I can't imagine putting any more in. I also did 2 sets of layers - beef, velveeta, noodles, beef, velveeta, noodles and topped it with some velveeta. All in all, I liked it.



* Exported from MasterCook *

                          Zucchini Cilantro Dip

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


  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2                 sm  zucchini -- shredded
                        -- about 1 1/2 cup
  1                cup  nonfat cottage cheese
  2              tbsps  chopped cilantro
  2              tbsps  lemon juice
     1/4           tsp  pepper
     1/4           tsp  chopped green onions
  1              clove  garlic -- chopped

Place 3/4 cup of the zucchini and remaining ingredients in food processor. Process
until smooth. Remove and stir in remaining zucchini. Cover and chill 4 hours. Serve
with veggies, crackers or chips.

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




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

NOTES : I made this dip years ago when I was on Weight Watchers. I don't know if it came from them or somewhere else. I remember it being tasty and it has only trace amounts of fat, so I'm sending it in for all of you with a zucchini abundance in the garden.


