* Exported from MasterCook * Chicken Spaghetti Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 skinless chicken breast halves -- cooked and boned 12 ozs spaghetti -- cooked and drained 1 28 oz jar lowfat spaghetti sauce 1 1/2 cups onion -- minced fine 1 cups celery -- sliced 1/4-inch thick 1/2 lb mushrooms -- sliced 1 tbsp Butter Buds 3 tbsps flour 1 cups fat-free chicken broth 1/2 cups fat free half and Half 4 ozs fat-free cheddar cheese 4 ozs reduced fat cheddar cheese Make a white sauce by combining the Butter Buds and flour. Add the broth and half and half. Bring to a simmer, stirring constantly, until sauce is thick. Set aside. Saute vegetables in Pam. Add spaghetti sauce and white sauce. Simmer to combine flavors. You can add a bay leaf or a little wine if you like. To assemble the casserole: Spray a 9 x 13 casserole with Pam. Add a thin layer of tomato sauce. Then half the spaghetti, half the chicken, half the sauce, and half the cheese (I combine the fat free and reduced fat cheeses). Repeat layers. Cover and bake at 350 for 30 - 45 minutes or until hot. Can be made ahead. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This is a family favorite that I have been making for years. If you are in a hurry you can omit the onions, celery, etc. My kids love this. Your nutritional values will vary if you use higher fat sauce or cheese. * Exported from MasterCook * Chicken, Rice And Vegetables In Foil Recipe By :Jo Anne Merrill w/ my adaptations Serving Size : 4 Preparation Time :1:00 Categories : Chicken Eat-LF Mailing List Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Rice 1 Onion -- minced 1/2 cup Green peppers -- chopped 1/2 cup Celery -- chopped 1/2 teaspoon Salt 1 1/2 cups Water 4 Boned and skinned chicken breast halves 10 ounces Campbell's 98% Fat-Free Cream of Mush. Soup 1/2 cup Skim milk 10 ounces Mixed vegetables, frozen -- 1 bag 1. Mix the rice, onion, green pepper, celery and salt in a small bowl. Add the water; stir to blend. 2. Divide the whole chicken breasts; you will need 4 pieces. Tear 4 pieces of foil about 15 inches long. Divide the rice mixture into four portions, one portion to each foil piece. Place the foil onto a cookie sheet with edges of foil turned up so liquid does not run out. Place one piece of chicken on top of each portion of rice mixture. 3. Blend the soup and milk; spoon equally over the chicken. 4. Thaw the mixed vegetables just enough to separate. Arrange the vegetables around the chicken. Bring long ends of foil up and fold carefully. Fold the two sides up and seal so juice will not run out. Place packs on a cookie sheet in a preheated 375-degree oven for 1 hour, or place packets on preheated grill and grill for 15 mins on each side or until chicken and rice are cooked. Fold back foil and serve in the foil if desired. From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Easy to prepare. You can make these a few hours ahead and cook when needed or reheat after cooking. If so, here is a recipe that can be baked in the oven or on a grill. * Exported from MasterCook * Chinese Spareribs Recipe By :Mr. Food * Meat Around the Table Serving Size : 4 Preparation Time :0:00 Categories : Meats Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 cloves garlic -- minced 2 teaspoons salt 1/2 cup ketchup 1/2 cup honey 1/2 cup soy sauce 2 cans condensed beef broth -- (10 1/4 ounce) 4 pounds pork spareribs -- cut into individual ribs In a 9 x 13-inch glass baking dish, combine the garlic and salt; mix well. Add the remaining ingredients except the spareribs and blend until well mixed. Add the ribs, turning to coat well with the marinade. Cover and refrigerate for at least 4 hours, or overnight, turning occasionally. Preheat the oven to 450 degrees. Line a large roasting pan with aluminum foil and add 1/2 inch of water to the pan. Coat a roasting rack with nonstick vegetable spray and place it inside the pan. Place the spareribs crosswise on the rack, reserving the marinade for basting. Roast for 10 minutes, then reduce heat to 350 degrees and roast the ribs for 1 hour and 20 minutes, or until the ribs are tender and the glaze is crispy, basting occasionally with the reserved marinade. NOTE: Placing the ribs in a hot oven for the first 10 minutes gives them a nice crispy coating. If you're into spicy Chinese flavor, serve these with hot mustard. From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chino Caponata Recipe By :The Occasional Vegetarian by Karen Lee Serving Size : 6 Preparation Time :1:50 Categories : Eat-LF Mailing List Rave Reviews Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound eggplant -- (1 medium) 1 teaspoon salt Seasoning Sauce: 1/2 cup tomato sauce -- (pref homemade) 2 tablespoons soy sauce 1 tablespoon sherry vinegar -- or other vinegar of choice 2 teaspoons sugar 2 tablespoons medium-dry sherry -- or rice wine 1 teaspoon chili oil 2 teaspoons peanut oil -- (+ 1 tsp) 1 cup Spanish onions -- chopped 1 tbsp garlic -- minced 1 red bell pepper -- roasted 1 tbsp fresh oregano -- chopped 1 tbsp small capers -- drained* Yields 3-1/4 cups of caponata, enough for 8-12 hors d'oeuvre servings or 6 side dish servings Trim off ends of eggplant and discard. Cut the eggplant into 1/2" cubes. Toss with the salt and set aside for 1 hour. Rinse the eggplant cubes under running water. Let them drain in a colander for 10 minutes; blot well between paper towels. Prepare the seasoning sauce by combining the tomato sauce, soy sauce, vinegar, sugar, sherry, and chili oil. Set aside. My change to recipe: Preheat oven to 350F. Spread eggplant cubes on cookie sheet sprayed with nonstick cooking spray. Spray some on top of eggplant cubes. Bake eggplant for 10 minutes, mix cubes and let bake for another 10 minutes. Remove from oven and put in a bowl. Set aside. Place a 12" wok or iron skillet over high heat until it smokes, 2-3 minutes. Add 2 tsp of peanut oil.** Add the onion and fry, stirring frequently, until it begins to brown, about 2 minutes. Add the garlic and stir-fry for 1 minute more. Add the eggplant cubes and let it cook for a moment, stirring constantly. Add seasoning sauce and stir until the sauce has been absorbed, about 1 minute. Add the roasted pepper, oregano, and capers and stir for a few seconds before removing from the heat. Serve warm or at room temperature. Note: Can be prepared up to 5 days in advance. Keep refrigerated. Return to room temperature before serving. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : * I used the 1 tb and thought that it could use more when I ate it. So up the amount of capers, especially if you like their briney taste. ** Use another oil if you are allergic to peanuts or just don't like its taste. One that has a high smoking point. OMG....is this good! It will be a miracle if there is any left to serve at dinner tonight. All I want to do is stand over the stove and scoop big forkfuls into my mouth. I used Chinese eggplant.. I always do when a recipe calls for eggplant - fewer seeds. This will definitely become a family favorite...not many recipes make the repeat list. [WhoMe40@aol.com] * Exported from MasterCook * Chunky Black Bean Chili Recipe By :Modified from "Mexican Black-Bean Chili" Ckg Lt Apr 97 Serving Size : 10 Preparation Time :0:00 Categories : Chilis Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup onion -- diced 1 cup green pepper -- diced 600 grams extra lean ground chuck 1 2/3 cups beef broth -- no-salt 2 tbsp chili powder 1/2 tsp cumin 1 tsp oregano 1/2 tsp salt 1/4 tsp pepper 1/4 tsp cayenne 3 cloves garlic -- crushed 28 oz canned diced tomatoes -- no-salt undrained 38 oz canned black beans -- drained In large pot over med-high, cook first 3 ingredients until browned, stirring to crumble. Drain if necessary, and return to pot. Add broth and next 9 ingredients (broth through beans), and bring to boil. Reduce heat and simmer 20 mins or until slightly thick, stirring occasionally. From Cathleen - - - - - - - - - - - - - - - - - - - NOTES : Adjust chili powder to taste. Serve with sour cream and/or crusty bread. Per 1-1/2cup serving: 346 calories, 11.6g fat (30% CFF) 103mg calcium, 25.4g protein 5.5g fibre, 44mg choles. 529mg sodium * Exported from MasterCook * Chunky Chicken And Rice Soup With Turnips Recipe By :Martha Condra, Jill Melton (Cooking Class) Serving Size : 10 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 cups water 3 pounds chicken 1 teaspoon vegetable oil 2 cups chopped leek -- (about 2 large) 1/2 teaspoon dried basil 1/2 teaspoon dried thyme 1/2 teaspoon dried oregano 3 cups coarsely chopped peeled turnips -- (about 1 lb) 1/2 cup uncooked long-grain or basmati rice 2 cups 2% low-fat milk 1 teaspoon salt 3/4 cup shredded low-fat cheddar - extra sharp -- (3 ounces) 1. Combine water and chicken in a large Dutch oven; bring to a boil. Reduce heat to medium, and cook, uncovered, 1 hour. Remove from heat. Remove chicken from cooking liquid (broth); place chicken in a bowl, and chill for 15 minutes. Remove skin from chicken, and remove meat from bones, discarding skin and bones. Chop chicken into bite-size pieces; cover and chill. Strain broth through a sieve into a large bowl; discard solids. Skim fat from surface; discard. Reserve 6 cups broth. 2. Heat the oil in the pan over medium high heat. Add the leek, basil, thyme, and oregano; saute 5 minutes or until leek is browned. Add reserved broth, scraping pan to loosen browned bits. Stir in the turnips and rice; bring to a boil. Reduce heat, and simmer for 30 minutes or until turnips are tender. Partially mash turnips with a potato masher. Add chicken, milk, and salt, and cook 5 minutes or until thoroughly heated. Remove from heat, and add cheese, stirring until melted. Yield: 10 servings (serving size: 1 cup). CLMag: CALORIES 213 (30% from fat); FAT 7g, FIBER 1g TIPS: May be frozen up to 2 months. Pour into an airtight container, leaving enough room for expansion (usually an inch or two at the top). To reheat, thaw completely in the refrigerator; then place contents in a saucepan over low heat, adding some liquid if necessary. Description: "Broth made from a whole chicken with skin; chilled and skimmed." Source: "Cooking Light 2000-Jan/Feb" S(Email From): "kitpath@earthlink.net 01/99" Yield: "10 cups" - - - - - - - - - - - - - - - - - - - NOTES : Partially mashing the tender turnips gives this soup a homey, stewlike quality. The vegetable imparts an earthy sweetness to the soup that contrasts with the sharp cheese, although you can use potatoes instead of turnips, if you prefer. * Exported from MasterCook * Ciabatta Recipe By :"Success with a Stand Mixer," Good Housekeeping Serving Size : 24 Preparation Time :0:30 Categories : Breads Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package active dry yeast 1 teaspoon sugar 5 cups all-purpose flour 1 tablespoon salt 2 tablespoons milk 2 tablespoons extra virgin olive oil In cup, combine yeast, sugar, and 1/4 cup warm water (105 to 115 degrees F). Let stand until yeast mixture foams, about 5 minutes. Into bowl of heavy-duty mixer, measure flour and salt. With wooden spoon, stir in milk, olive oil, yeast mixture, and 2 cups warm water (105 to 115 degrees F.) until blended. With dough hook, mix on medium speed 15 minutes or until dough becomes elastic. (Or, if you prefer to mix by hand, in very large bowl, combine ingredients as above and stir with wooden spoon 15 minutes or until dough becomes elastic.) This is a very sticky and moist dough; resist the urge to add more flour, and do not knead or stir for less than the suggested time. Scrape dough into greased large bowl; with greased hand, pat top of dough to coat. Cover bowl with plastic wrap, and let dough rise in warm place (80 to 85 degrees F) until doubled, 1 to 1 1/2 hours. Flour large cookie sheet. With floured hand, punch down dough and divide it in half. Turn pieces of dough onto cookie sheet, about 3 inches apart; cover and let rest 15 minutes for easier shaping. With hands, pull 1 piece of dough into 14" by 4" oval. Repeat with remaining piece of dough, still keeping loaves 3 inches apart. With floured fingers, make deep indentations all over each loaf, making sure to press all the way down to cookie sheet. Sprinkle loaves lightly with flour. Cover and let rise in warm place until doubled, about 30 minutes. Preheat oven to 425 degrees F. Place 12 ice cubes in 13" by 9" metal baking pan. Place pan in bottom of oven. Bake loaves on middle rack 25 to 30 minutes until golden, using spray bottle to spritz loaves with water 3 times during first 10 minutes of baking. Cool loaves on wire rack. Each serving: About 105 calories, 3 g protein, 20 g carbohydrate, 1 g total fat (0 g saturated), 0 mg cholesterol, 270 mg sodium. Source: "1998 Hearst Corp www.homearts.com/gh/" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 03 Jan 2000" Start to Finish Time: "1:00" - - - - - - - - - - - - - - - - - - - NOTES : Try this flat Italian bread with any hearty soup or stew. We also like it with a simple green salad. Yields: 2 loaves * Exported from MasterCook * Citrus Fish Recipe By :Holland House Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Fruit Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- CITRUS SAUCE: 1 medium orange 1 tablespoon sugar 1/2 cup orange juice 1 teaspoon cornstarch 1 teaspoon water 1 teaspoon butter or margarine -- (1-3) 1 cup water 1/2 cup holland house white wine with lemon 6 black peppercorns 1 bay leaf 1 small onion -- sliced 1 pound sole or orange roughy fish fillets -- thawed if frozen 1. Using zester or vegetable peeler, remove peel from orange. (If using vegetable peeler, cut peel into long thin strips.) Set aside. 2. Heat sugar in small saucepan over medium heat until sugar melts and turns light brown, stirring occasionally. Stir in orange juice. 3. In small dish, combine over high heat until mixture boils and thickens, stirring constantly. Remove from heat. Stir in margarine and orange peel until margarine is melted. Keep warm. 4. In large skillet, combine water, cooking wine, peppercorns, bay leaf and onion. Bring to a boil; add fish. Cook over medium heat until fish flakes easily with a fork, about 10 minutes. Remove from pan; drain on paper towels. Serve with citrus sauce. Source: "http://www.cookingwine.com/" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 14 Jan 2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Connecticut Beef Supper Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 lbs beef, trimmed -- cut in l inch cubes salt and pepper -- to taste 2 lg onions 1 tbsp olive oil 4 1/2 ozs canned mushrooms -- sliced 4 med potatoes -- sliced thin 1 can reduced fat cream of mushroom soup 3/4 cups 1% low-fat milk 3/4 cups lowfat sour cream 1 tsp salt 1/4 tsp pepper 2 cups shredded lowfat cheddar cheese cracker crumbs or fine dry bread crumbs Season meat with salt and pepper. Cook and stir meat and onions in oil, in large skillet over medium heat until brown and onions are tender. Pour off oil. Drain mushroom, reserving liquid. Add enough water to the liquid to make 1 cup. Stir mushrooms and liquid into meat and onions. Heat to boiling; reduce heat and cover. Simmer 2 hours. Preheat oven to 375F. Pour meat into 13 x 9 baking dish. Arrange potatoes over meat. Mix soup, milk, sour cream, salt and pepper, and pour over potatoes. Sprinkle with cheese. Bake uncovered for l hour or until potatoes are tender. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 8 WW points Tried this one for dinner tonight. It was really good. I think the original recipe came from Eat-L a long time ago, but no name attached. I made the lowfat adjustments and cut the beef back from 2 lbs to 1 1/2. I added some fresh sliced mushrooms I had to make up for the reduced beef. I also only cooked the meat mixture on the stovetop for an hour. The original called for it to be cooked at 350 and cracker or bread crumbs on top for an additional 30 minutes of cooking. I left the crumbs off and jacked up the heat a bit to 375. The cheese got nice and golden brown and crusty. I will definitely make it again. Hubby thought it had sort of a German taste to it. * Exported from MasterCook * Converting Cooking Times To Slow-cooker Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Crockpot Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Time Guide: If recipe says: 15 to 30 minutes: 1 1/2 to 2 hours on HIGH, or 4 to 6 hours on LOW* 35 to 45 minutes: 3 to 4 hours on HIGH, or 6 to 10 hours on LOW* 50 minutes to 3 hours: 4 to 6 hours on HIGH, or 8 to 18 hours on LOW* *Most uncooked meat and vegetable combinations will require at least 8 hours on low. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Corn Flake Cookies (Stove -Top Peanut Butter Crisps) Recipe By :Janet Sarasota Serving Size : 20 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup sugar 1/2 cup light peanut butter, creamy 1/2 cup corn syrup, light 2 cups corn flakes 1 cup coconut -- shredded In a large heavy saucepan, over low heat,combine the sugar, peanut butter, and corn syrup. Bring just to a boil, stirring constantly until the sugar dissolves. Add the cornflakes and coconut. Turn the heat to low. Drop tablespoonfuls of the mixture onto wax paper and let cool. Makes about 40 From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Corny Couscous With Dried Cranberries Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/4 Cups Nonfat Chicken Broth 1 Tablespoon Margarine -- Or Butter 1 Teaspoon salt 3/4 Cup dried sweetened cranberries 2 Cups frozen corn kernels -- thawed 1/2 Teaspoon cinnamon 1 Box Couscous -- (100 Oz) With a nice interplay of sweet (the cranberries) and savory (the corn), this dish has even more than flavor to recommend it: It takes 15 minutes or less from start to finish. In a medium pot, bring the chicken broth, butter and salt just to a boil. Add the cranberries, corn and cinnamon and stir to combine. Remove from the heat and stir in the couscous. Cover and let sit for 5 minutes. Fluff with a fork and serve. Per serving: 317 calories, 10 gm protein, 64 gm carbohydrates, 4 gm fat, 5 mg cholesterol, 2 gm saturated fat, 204 mg sodium From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : This could be made into vegetarian very easy... Cal 191.8 Total Fat 2.5g Sat Fat 1.3g Carb 37.1g Fib 3.4g Pro 6.4g Sod 311mg CFF 11.6g * Exported from MasterCook * Couscous With Mushrooms Recipe By :The California Culinary Academy Serving Size : 8 Preparation Time :0:30 Categories : Eat-LF Mailing List Pasta Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups vegetable stock 4 cups couscous -- quick cooking type 6 green onions -- thinly sliced 1/2 cups pine nuts -- toasted 1 cups sliced mushrooms -- thinly sliced minced parsley -- for garnish 1. In a large saucepan over medium-high heat, bring stock to a boil. Stir in couscous, onions, nuts, and mushrooms. 2. Immediately remove from heat, cover, and let stand until liquid is absorbed (5 minutes). Serve garnished with parsley. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : Shaped like tiny pellets, couscous is a Moroccan pasta that is as versatile as rice. If you use the instant type, as this recipe does, it is ready in minutes. Couscous can be found with the rice and pasta at well-stocked supermarkets. 9 WW points. * Exported from MasterCook * Couscous With Zucchini Recipe By :Canadian Living's Best Light Cooking, 1994, p. 52 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups chicken stock 2 small zucchini -- diced 1 cup couscous 1/2 teaspoon grated lemon rind 2 green onions -- thinly sliced 1/4 cup chopped fresh parsley salt -- to taste pepper -- to taste 1. In saucepan, bring stock to boil; reduce heat to medium. Add zucchini; simmer for 2 minutes. 2. Remove from heat. Add couscous and lemon rind; stir once. Cover and let stand for 5 minutes. With fork, stir in onions, parsley, and salt and pepper to taste. Makes 4 servings. Canadian Living Nutritional Analysis per serving: 201 Calories 1 g fat 39 g carbohydrate MasterCook 4 Nutritional Analysis per serving: 205.6 Calories 0.6 g fat 41.5 g carbohydrate 5.1 g fiber 2.7 % cff 2.2 grain + 1.3 vegetable exchanges Couscous is an instant grain that is fluffy and ready to eat just 5 minutes after it is combined with boiling liquid. I use whole wheat couscous, which tastes the same as refined wheat couscous but has more fibre. (The National Grocers chain in Canada sells this packaged as part of its "President's Choice" line of products. In this case, it is "Maharajah's Choice".) From "Ellen Pickett" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cranberry Almond Muffins Recipe By :Barbara Gollman Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- nonstick cooking spray 1 orange for the peel 1/2 cup sugar 2 eggs -- lightly beaten 2 tablespoons canola oil 1/2 cup lowfat firm silken tofu -- blended (see tip) 1 1/4 cups unbleached all-purpose flour 1/4 cup soy flour -- see tip 1 teaspoon baking powder 1/4 teaspoon baking soda 1/4 teaspoon salt 1/4 cup unblanched almonds -- finely chopped 1/2 cup dried cranberries -- coarsely chopped 1. Preheat oven to 375F. Coat muffin tin with cooking spray; set aside. Put orange peel and sugar in the bowl of a small food processor and process 1 to 2 minutes until the sugar is orange colored. Or, mince or grate orange peel and mix with sugar. Turn into a mixing bowl with the eggs, oil and tofu. Beat with a wire whisk until smooth. 2. Place flours, baking powder, soda and salt in mixing bowl, stir well. Add the almonds and cranberries, then pour the liquid ingredients over dry ingredients and mix quickly just until blended; batter will be lumpy. Resist the urge to overmix or muffins will be tough. 3. Fill muffin cups about three-fourths full. Bake 15 minutes, until golden and springy to the touch. Makes 24 mini muffins: test for doneness after 12 minutes. TIPS: Remove orange peel with a vegetable peeler or grate. Blending Tofu: Whip tofu in a small food processor or blender until it reaches the consistency of mayonnaise. Alternatively, whip with a hand blender. (A handheld electric mixer won't work.) Be patient: It takes several minutes to reach the proper consistency. Store tightly covered in the refrigerator up to one week. Soy flour makes the muffins moist and tender. If you don't have soy flour, you can substitute all-purpose flour and bake the muffins 5 minutes longer but they won't be quite as good. EACH MUFFIN: 166 cals, 6g fat, 1g fiber VARIATION: For Chocolate Chip Muffins, substitute 3 ounces mini-chocolate chips for the dried cranberries. Omit almonds, if desired. Description: "Tofu replaces some of the eggs and oil." Source: "The Phytopia Cookbook by Barbara Gollman and Kim Pierce (1998 Phytopia Inc)" S(Email from): "Pat Hanneman on 12 Jan 2000" Yield: "12 muffins" - - - - - - - - - - - - - - - - - - - NOTES : It's hard to believe these tenderest of muffins are so nutritious (thanks to sneaky tofu and soy flour). Try the variation with chocolate chips, which are even better, if that's possible. -Authors Did someone mention having soybean flour? This recipe relies on some. I quote: "Soy flour makes the muffins moist and tender. If you don't have soy flour, you can substitute all-purpose flour and bake the muffins 5 minutes longer but they won't be quite as good." * Exported from MasterCook * Cranberry Couscous Recipe By :Glamour Magazine Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups couscous 1/2 cups dried cranberries 1/2 tsp cinnamon 1/2 tsp salt 1 1/2 cups boiling water 1 tbsp butter or margarine 1/3 cups sliced almonds Place the couscous, cranberries, cinnamon and salt in a serving bowl. Add water and butter. Let stand 10 minutes. Fluff with a fork and toss with almonds. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 8 WW points * Exported from MasterCook * Cream Of Corn And Broccoli Casserole Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Cookies & Bars Eat-LF Mailing List Vegetables Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 ounces frozen broccoli flowerets 15 ounces cream-style corn 1/4 cup fat-free cholesterol-free egg product OR -- 2 egg whites -- slightly beaten 1/3 cup chopped onion 1/4 teaspoon salt Pepper to taste 2 slices white bread slices 1 teaspoon margarine Heat oven to 350F. Spray 2-quart casserole with nonstick cooking spray. Cook broccoli as directed on package. Mix broccoli, corn, egg product, onion, salt and pepper; spoon into casserole. Cut desired shapes from bread with small cookie cutters. Spread margarine on one side of bread cutouts; arrange margarine side up on broccoli mixture. Cover and bake about 45 minutes or until heated through. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamy Garlic Mashed Potatoes Recipe By :Healthy HomeStyle Cooking, Pillsbury Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Med Russet Potatoes -- Note 1 1 Sm Garlic Bulbs -- Peeled -- Separated Into Cloves 1/2 Tsp Salt 1/8 Tsp Pepper 1/2 cups Skim Milk -- Heated 1/4 cups Light Sour Cream -- Note 2 Prep Time: 35 min Note 1: or baking potatoes,, (about 1 1/2 lbs), peeled, cut into quarters Note 2: The original recipe used the light sour cream but since we don't eat it I didn't include it in the proper columns of the recipe ... the nutritional info per the magazine includes the sour cream ... the MC nutritional info doesn't include the sour cream and are the counts for the way I prepared it... we increased the milk from 1/3 C to 1/2 C to compensate for the light sour cream. Place potatoes and garlic in med saucepan; add enough water to cover. Bring to a boil. Reduce heat to med-low; cover loosely and boil gently for 15 - 20 min or until potatoes break apart easily when pierced with fork. Drain well. Mash potatoes and garlic until no lumps remain (we like lumps so we didn't mash them completely). Add salt, pepper, milk and sour cream (if you use it); continue mashing until potatoes are smooth (or lumpy). Sprinkle with extra pepper, if desired. 4 (3/4 C) servings According to magazine per serving (including light sour cream): Cal 150, Total Fat 1g, Sat Fat 1g, Carb 32g, Fib 2g, Pro 4g, Sod 300mg Exchanges: 2 Starch OR 2 Carb WW Points: 3 (original recipe version) WW Points: 1 (my version) From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Here was part of tonite's dinner...was very good!! Cal 89.8 Total Fat 0.1g Sat Fat 0g Carb 19.6g Fib 1.6g Pro 3.3g Sod 289mg CFF 1.2% * Exported from MasterCook * Creamy Lemon Orzo Recipe By :Barbara Gollman Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 1/3 ounces lowfat firm silken tofu 1/2 cup water 3 green onions -- minced 1 carrot -- finely shredded 1/4 cup fresh parsley or mint leaves -- minced (divided use) 2 tablespoons capers -- drained and minced 2 tablespoons lemon juice -- more to taste freshly ground black pepper 1 6 oz can solid white tuna (water packed) 1. If using tuna, drain and rinse well. 2. Place tofu and water in blender or food processor bowl; blend until smooth and creamy. Transfer blended tofu to a large skillet or saucepan and add onions, carrot, half the parsley, capers, lemon peel, lemon juice and black pepper. 3. Bring to a boil over medium heat. Reduce heat, stir in tuna, if using, and pasta or rice; heat through. Garnish with remaining parsley or mint. EACH 238 cals, 2g fat, 2g fiber Description: "Creamy Lemon Orzo is made with 12 ounces of pureed tofu tossed with carrots, green onions, parsley, tuna, capers and orzo." Source: "The Phytopia Cookbook by Barbara Gollman and Kim Pierce (1998 Phytopia Inc)" S(Email from): "Pat Hanneman on 12 Jan 2000" - - - - - - - - - - - - - - - - - - - NOTES : If you are tofu-phobic, get over it with this velvety sauce. Above and beyond its health benefits, blended tofu makes a fabulous sauce base. * Exported from MasterCook * Creamy Polenta And Portobello Napoleon Recipe By :Cucina Italiana October 1999 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 sun-dried tomatoes 1 cup cornmeal 2 tablespoons basil -- chopped 2 tablespoons Italian parsley -- chopped 1 cup skim milk 1/4 cup fat-free Parmesan cheese 6 portobello mushrooms -- scrubbed 1/4 cup balsamic vinegar 2 cloves garlic -- minced 1/4 cup fat-free chicken broth salt and pepper -- to taste Make the polenta: cook the sun-dried tomatoes in boiling water for 5 minutes; drain. Mince 4 of them; reserve the rest. Bring 4 cups of water to boil; slowly add the cornmeal, stirring; cook, stirring, for 5 minutes. Add the minced sun-dried tomatoes, basil, parsley, milk and Parmesan. Simmer until creamy, about 35 minutes, stirring often. Keep warm. Meanwhile, make the mushrooms: preheat the oven to 375. Marinate the mushrooms with the vinegar, garlic, and broth for 20 minutes in an ovenproof dish. Bake for 15 minutes or until tender when pierced with a fork; season with salt and pepper. Assemble the Napoleons: cut each mushroom in half. Place one mushroom half on a plate, add a scoop of polenta, top with a second mushroom half and polenta, and finish with a third mushroom half; make 4 servings this way. Heat in the microwave; serve, garnished with the reserved sun-dried tomatoes. From Angela - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamy Vegetable Soup Recipe By :Tracy Handler Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lg onion -- chopped 1/4 cups butter 3 med sweet potatoes -- peeled, chopped 3 med zucchini -- chopped 1 bunch broccoli -- chopped 2 qts fat-free chicken broth -- or vegetable broth 2 med red potatoes -- shredded 3 cloves garlic -- minced 14 1/2 ozs corn, cream-style, Del Monte -- or 3/4 c fresh corn 1 tsp celery seed 1 tsp ground cumin 2 tsps salt 1 tsp pepper 2 cups fat-free half and half Place all ingredients in a 4 to 5 quart crockpot except cream. Cook on the low setting 6 to 8 hours or until sweet potatoes are tender. Ten minutes before serving, add the cream, if using. Heat through and serve. Formatted by Lynn Thomas. Recipe from Tracy Handler. I made this on 10-8-96 and it was good with or without the cream. Instead of the spices, I substituted 1 tsp. Beau Monde. Message From WWGQ25C@prodigy.com (MRS LYNN P THOMAS) to The TNT Recipes List. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 4 WW points I made this for a pot-luck today and it was a big hit. Looks like I got it off TNT quite a while ago, but only now got around to making it. Thanks Lynn Thomas for a keeper! Could have been mostly because we were in the middle of a blizzard, and a good hot soup hit the spot, but I prefer to think it was because it was so darn tasty. I think it is really adaptable, you could put just about any veggie in here. * Exported from MasterCook * Cucumber/dill Dip, Helen's Recipe By :Helen Deacey Serving Size : 10 Preparation Time :0:00 Categories : Appetizers Dips Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium cucumber -- peeled & seeds removed 1 teaspoon dried onions -- finely grated 8 ounces fat-free Cream cheese -- softened 1/2 cup fat-free mayonnaise 1/2 cup fat-free plain yogurt 1 teaspoon dillweed pepper to taste Peel, remove seeds and grate cucumber using a food processor. Remove cucumber from food processor into a fine sieve, remove the juice by pressing a plate over the cucumber and squeeze juice from gratings until cucumber is barely moist. Put onion, fat free cream cheese, fat-free mayonnaise, fat-free yogurt, dillweed and pepper in food processor and mix. Add cucumber to cream cheese mixture , using the pulse on food processor pulse several time, until well mixed. Remove from the food processor bowl, scraping the sides with spatula to remove all of the mixture. Put into a bowl, cover and put into the refrigerator for several hours to that flavours blend. Serve with vegetables. Yields: Approximately 2-1/2 cup. 10 - 1/4 cup servings. Hint: A few drops of hot sauce (like Tabasco) can be added and mixed in, before you put in the refrigerator. Yield: "2 1/2 cups" From "Helen Deacey" - - - - - - - - - - - - - - - - - - - NOTES : I came up with the recipe using several and adding my own touch of dillweed. Make sure you squeeze every little bit of moisture from the cucumber and to remove seeds. This has approximately 42 calories, 0 fat, 0 fibre per 1/4 cup, so I counted as 1 point, the vegetables are 0, this is a very low fat snack in afternoon or while watching TV, instead of chips, etc. * Exported from MasterCook * Curried Potatoes And Cauliflower Recipe By :Mauny Kaseburg, Seattle, WA Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon canola oil 1 1/4 cups chopped yellow onion 1 tablespoon curry powder 1/2 pound red potatoes (peel optional) -- cut in eighths 3 cups cauliflower flowerets 1 tsp. salt 1 cup water 1/4 cup chopped cilantro -- (optional) Heat oil in large skillet over medium-high heat. Add onion and cook until lightly browned, stirring frequently, about 5 to 6 minutes. Stir in curry, potatoes, cauliflower, and salt and stir to blend. Add water and bring to boil. Cover and simmer 10 minutes, stirring occasionally, or until potatoes and cauliflower are tender. Toss with cilantro, if desired. Serve hot. Description: "Curry can sometimes overpower, so Mauny really enjoys this restrained version of East Indian curried vegetables." S(Email From): "Kitpath@earthlink.net 1/00" - - - - - - - - - - - - - - - - - - - NOTES : Rather than blending into an amorphous mush, the potatoes and cauliflower are cooked quickly with curry and onion. Each element keeps both its own shape and its unique flavor. Curry hounds, use a hot curry powder or your own blend. * Exported from MasterCook * Dates Stuffed With Cream Cheese And Cointreau Recipe By :Cash From Your Kitchen Serving Size : 30 Preparation Time :0:00 Categories : Appetizers Desserts Eat-LF Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups pitted dates -- frozen* 3/4 lb lowfat Cream Cheese 1/2 cup Grand Marnier 2 oranges -- zest of *To equal 90 dates Blend cream cheese and cointreau in processor. Leave at room temperature for 2 hours. Make a slit lengthwise in each date and return to the freezer. Shortly before serving, arrange dates on serving dish. Pipe the cream cheese mixture into them. Garnish with the orange rind. Cover with plastic and refrigerate. Note: I haven't made in ages, but boy, is it good! Dates Stuffed with Cream Cheese and Cointreau! It is from an old catering cookbook. I've made it with Grand Marnier instead of Cointreau and it's even better! I've made them in advance and thought they tasted even better the next day (but keep refrigerated). NOTES : Posted by Lynn Nelson. Message From KDZY21A@prodigy.com (MRS SHERRY L CHAPMAN) to The TNT Recipes List. Betsy's Notes: Made 1/4/00. Used Grand Marnier. I thought the cream cheese mixture needed something to cut the very "boozy" taste. I added probably 3/4 c of powdered sugar. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 2 WW points I recently tried a recipe from Lynn Nelson (from TNT) for a party and they were a big hit. You probably won't need the 90 dates for the two of you, but adapt as needed. I ended up putting quite a bit of powdered sugar in this cream cheese mixture because it was too "boozy" tasting. Mix in the alcohol and any needed sugar a bit at a time and then taste. I don't even like dates, and I thought these were yummy. Too bad you aren't here since I had gobs left over that are in my freezer. * Exported from MasterCook * De-light-ful Chocolate Brownies Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup all-purpose flour 1/2 cup cake flour 1/4 cup unsweetened cocoa powder 3 tablespoons chocolate syrup 1/2 cup applesauce 2 egg whites 1 teaspoon baking powder 1/2 cup sugar 1 Preheat oven to 325 degrees F (165 degrees C). 2 Combine the applesauce, egg whites, chocolate syrup and sugar. Blend in the flours, cocoa and baking powder. Mix until the batter is smooth. Pour the batter into one 13x9 inch pan. 3 Bake at 325 F (165 degrees C) for 20 to 25 minutes. Description: "These brownies are cake-like and rich, with little fat and few calories. It's okay to indulge with these!" Source: "http://cookierecipe.com/az/delightfulchocolatebrownies.asp" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant Burrito Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Spreads & Sandwiches Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 1 eggplant -- peeled -- and cut into 3x1-inch strips1 1/2 pounds 2 cups red bell pepper -- cut into strips 1 cup red onions -- sliced vertically 2 tablespoons jalapeno pepper -- sliced 1 teaspoon dried oregano 1 teaspoon chili powder 2 cloves minced garlic 2 cups tomato juice 1 cup water 1 tablespoon lime juice 1/4 teaspoon salt 6 8 inch fat-free flour tortillas 1 1/2 cups fat-free Monterey Jack cheese -- shredded 6 tablespoons plain nonfat yogurt Preheat oven to 350. Heat oil in a large nonstick skillet over high heat. Add eggplant; saute 3 minutes. Add bell pepper and next 5 ingredients (bell pepper through garlic); saute 1 minute. Add tomato juice and water; cook 12 minutes or until vegetables are tender, and liquid is absorbed. Remove from heat; stir in lime juice and salt. Divide eggplant mixture evenly among tortillas; sprinkle with cheese, and roll up. Place burritos, seam side down, on a jellyroll pan. Bake at 350 for 5 minutes or until thoroughly heated. Serve with yogurt. Sent by: Elaine MC Formatted by: Jennifer Hall From "Neris" - - - - - - - - - - - - - - - - - - - NOTES : Per serving: 217.6 cal, 1.9g (7.8%) fat, 9.3g fibre, 1033mg sodium * Exported from MasterCook * Endive Cups Filled With Cheese, Mango And Toasted Pecans Recipe By :Minneapolis Star and Tribune, 01/99 Serving Size : 36 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup pecans 1 small ripe mango -- or 1/2 c. mango chutney 2 tablespoons fresh ginger -- finely minced 2 teaspoons Asian chile sauce or hot sauce 8 ounces fat-free cream cheese -- room temp 36 large Belgian endive leaves -- (about 6 large -- heads), chilled Preheat oven to 325 degrees. Place pecans on a baking sheet and toast in oven until golden brown, about 15 minutes. Cool to room temperature and coarsely chop. If using fresh mango, peel mango, cut away flesh from seed and coarsely chop flesh. In a medium bowl, combine pecans, mango (or chutney), ginger, chile sauce and cheese, mixing evenly using your hands. Refrigerate for up to 8 hours. No more than 2 hours before serving, separate endive leaves, rinse and pat dry. Fill the cups in the leaves with cheese mixture, place on plate and serve. From "Fast Appetizers" by Hugh Carpenter and Teri Sandison From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : It's too high fat even using nonfat cream cheese. You'd have to omit the nuts I suppose. Anyone have any ideas for substitutions? * Exported from MasterCook * Ethereal Sweet Potato Soup Recipe By :Chatelaine, November 1999 (Monda Rosenberg) Serving Size : 8 Preparation Time :0:50 Categories : Eat-LF Mailing List Soups & Stews Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large spanish onion, red or white -- coarsely chopped 2 tbsp olive oil 1 tsp ground cumin 1 tsp curry powder 1 kg sweet potatoes -- (about 4 large) 30 oz chicken broth -- canned 4 cups water -- * see note 2 carrots -- 1/2" pieces 2 stalks celery -- 1/2" pieces 1 large mango -- peeled and pitted 1. In large sauce pan over med-low, heat oil. Add onion. Sprinkle with cumin and curry and cook, stirring often, for 5 mins, until soft. 2. Meanwhile, peel potatoes and cut each into 8 equal-sized pieces. When onion is soft, increase heat to med-high. Add broth, water, and potatoes and cover and bring to boil. Add carrots and celery and reduce heat to med-low and boil, gently, covered, until vegetables are very soft, for at least 20 mins but up to 40 mins, if necessary. 3. Pour most of soup liquid into bowl. Working in batches, place portion of cooked vegetables into blender along with enough liquid to make pureeing possible. Liquefy using pulsing motion until smooth. Stop and scrape sides if necessary. Add mango to last batch of vegetables. When done, return all to broth. 4. Taste and season with salt and pepper. If necessary, thin by stirring in boiling water. Serve immediately. - - - - - - - - - - - - - - - - - - - NOTES : * In place of canned chicken broth and water you could use 8 cups homemade chicken broth. "May be refrigerated up to 3 days or frozen. Best served piping hot or chilled with swirl of yogurt or sour cream in centre and sprinkle of toasted cumin seeds on top." Per cup: 116 calories (12%CFF), 1.6g fat, 4.4g protein, 22.1g carbo, 35mg calcium, 426mg sodium, 0.8mg iron * Exported from MasterCook * Experimenting With Sugar And Artificial Sweeteners Recipe By :http://cookierecipe.com/hints/sugar.asp Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Most people enjoy sweets. We satisfy our sweet tooth with fruits and honey, and with extracts of grains, herbs, vegetables, tree sap, and grasses. All of these products contain sugar in different forms. As if these choices were not enough, chemists have created artificial sweeteners to meet the demand for sweet alternatives to sugar. In recent years, refined sugar, also known as white sugar or granulated sugar, has become the preferred sweetener. Not only is it unhealthy to skew the diet to one ingredient, but it also severely restricts the palate. But just what are the options, and how do we substitute them in our favorite recipes? Refined sugar has many functions in food other than providing sweetness. In small amounts, added sugar helps yeast begin producing gas for raising yeast dough. Sugar tenderizes doughs and batters, helps brown baked goods, and makes the crumb of these products moist. It aids in the structure of cakes. It is the white sugar in cookie dough that helps spreading to occur during baking. For these reasons, we suggest replacing only one half of the refined sugar in a recipe with another type of sugar. You can increase or decrease the amount replaced incrementally to achieve the results you want. If you simply want to reduce the amount of sugar you are consuming, many recipes can be modified to decrease the amount of sugar simply by reducing the sugar by one third. Sugar by Any Name Refined sugar is 99 percent pure sucrose, a simple carbohydrate. All of the sweeteners listed here are also simple carbohydrates. Each has a unique flavor, and each brings different qualities to baked goods. Refined fructose is sweeter than granulated sugar. It can be substituted in baking recipes with little trouble. Simply add one third less. Fructose attracts more water than sucrose, therefore fructose sweetened products tend to be moist. Baked products made with fructose will be darker than if they were made with white sugar. Honey is a liquid sugar made by bees, and consists of several components: fructose, glucose, maltose, and sucrose. It is sweeter than sugar, and has a distinctive flavor. Baked goods made with honey are moist and dense, and tend to brown faster than those made with granulated sugar. Use 3/4 cup plus 1 tablespoon honey in place of 1 cup sugar, and reduce the other liquid ingredients by 2 tablespoons. Unless the recipe includes sour cream or buttermilk, add a pinch of baking soda to neutralize the acidity. Molasses is a byproduct of refined sugar production. It is made up of sucrose, glucose, fructose, and also contains small amounts of B vitamins, calcium, and iron. Molasses imparts a dark color and strong flavor to baked foods, but is not as sweet as sugar. When substituting molasses for sugar, use 1 1/3 cups molasses for 1 cup sugar, and reduce the amount of liquid in the recipe by 5 tablespoons. Molasses is also more acidic than sugar; add 1/2 teaspoon baking soda for each cup of molasses used in substitution for sugar. Replace no more than 1/2 the sugar called for in a recipe with molasses. Maple syrup is made from the sap of sugar maple trees, and is a combination of sucrose and glucose. The sap is boiled down into the sweet, delectable syrup we pour over our pancakes and waffles. It is also very good in cookies, pies, and cakes. There are several grades of syrup available. Grade A maple syrup is golden brown and has a light flavor. Grade B is heavier, darker, and has more of that mapley flavor. Like honey, it's very sweet; use 3/4 cup for every cup of white sugar. Decrease the amount of liquid by 3 tablespoons. Brown rice malt syrup consists of maltose, glucose, and complex carbohydrates. It is an amber hued syrup resembling honey, but it is not as sweet as honey. It can be substituted cup per cup for granulated sugar, but the liquid ingredients should be reduced by 1/4 cup per cup of rice syrup. Enzyme treated syrup, as opposed to malted syrup, will tend to liquefy the batter of a baked product. Use the malted syrup for best results. Fruit juice concentrates, such as apple juice concentrate, orange juice concentrate, or white grape juice concentrate, are wonderful substitutes for sugar. Juice concentrates are made up of fructose and glucose. Use 3/4 cup for every cup of white sugar, and decrease the amount of liquid by 3 tablespoons. Artificial Sweeteners The following artificial sweeteners have been approved by the FDA and are available for home use. They provide sweetness, but lack the browning, tenderizing, and moisture retaining properties of granulated sugar. There is no need to substitute artificial sweeteners for the small amount of sugar used for proofing the yeast in breads. Instead, use milk or potato water for the liquid: the sugar found in either of these is enough to jump start the yeast. Saccharine is 200 to 700 times sweeter than sugar. It can be used in baked goods. However, the manufacturer recommends substituting it for only half of the sugar in a recipe. Substitute 6 (1 gram) packets for each 1/4 cup sugar. It is sold under the name Sweet and Low. Aspartame is 160 to 220 times sweeter than granulated sugar. This sweetener is heat sensitive, it loses its sweetening power when heated, and can not be used for cookies or cakes. The manufacturer does recommend adding it to pie fillings for no-bake pies, and to puddings after they have been removed from the heat. Substitute 6 (1 gram) packets for each 1/4 cup of sugar. It is sold under the names Equal and Nutrasweet. Acesulfame potassium is 200 times sweeter than sugar. It is heat stable so it can be used in baking and cooking. Use acesulfame K in combination with granulated sugar when baking. Substitute 6 (1 gram) packets for each 1/4 cup sugar. It is sold under the brand names Sunette and Sweet One. Sucrolose is made from sugar, but is 66 times sweeter than sugar. Granular sucrolose is the form used when baking. Substitute 1 cup granular sucrolose for each cup of sugar called for in the recipe. Recipes made with this product tend to bake faster than usual. It is sold under the Splenda brand name. Remember, these substitution guidelines are just that - guidelines. You can tailor your recipes for your tastes by adding more or less sweetener to your recipes. Also, you may not get exactly what you were looking for. It might be better! Live a little; experimentation is fun! From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Most people enjoy sweets. We satisfy our sweet tooth with fruits and honey, and with extracts of grains, herbs, vegetables, tree sap, and grasses. All of these products contain sugar in different forms. As if these choices were not enough, chemists have created artificial sweeteners to meet the demand for sweet alternatives to sugar. In recent years, refined sugar, also known as white sugar or granulated sugar, has become the preferred sweetener. Not only is it unhealthy to skew the diet to one ingredient, but it also severely restricts the palate. But just what are the options, and how do we substitute them in our favorite recipes? Refined sugar has many functions in food other than providing sweetness. In small amounts, added sugar helps yeast begin producing gas for raising yeast dough. Sugar tenderizes doughs and batters, helps brown baked goods, and makes the crumb of these products moist. It aids in the structure of cakes. It is the white sugar in cookie dough that helps sprea * Exported from MasterCook * Fettuccine Primavera, Cafe On The Lakes Recipe By :Minneapolis Star and Tribune, 01/99 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups cooked fettuccine -- about 1 lb. 1/4 cup extra virgin olive oil 2 cups zucchini -- cut into small -- pieces 2 cups broccoli -- trimmed and cut -- into small pieces 2 cups asparagus -- trimmed and cut -- into thirds 6 shallots -- chopped 6 cloves garlic -- chopped 1 roasted red bell pepper -- peeled and seeded, -- julienned 1/2 cup chopped Italian parsley 3 teaspoons fresh basil chiffonade Salt and pepper to taste 1/2 cup freshly grated Parmesan cheese Heat a large pot of water for the pasta. Heat olive oil in a large skillet; add zucchini, broccoli and asparagus. Add shallots, garlic and bell pepper; cook covered 3 to 5 minutes until vegetables are cooked al dente. Add parsley and basil. Stir and cook for 1 to 2 minutes. While vegetables are cooking, begin cooking pasta until al dente. When pasta and vegetables are ready, season with salt and freshly ground black pepper. Toss with drained pasta and sprinkle with freshly grated Parmesan cheese. Nutrition information per serving: Calories 370; Carbohydrates 48 g; Protein 14 g; Fat 14 g; including sat. fat 3 g; Cholesterol 59 mg; Sodium 436 mg; Calcium 190 mg; Dietary fiber 5 g From "Fast Appetizers" by Hugh Carpenter and Teri Sandison - - - - - - - - - - - - - - - - - - - NOTES : The restaurant normally serves this "heart-smart" recipe without sauce - just pasta and vegetables -- but adds an Alfredo sauce if requested to do so. Kristin note: I'd reduce the olive oil to about 2 tbsp or less. Replace it with nonfat chicken broth or pasta cooking water. * Exported from MasterCook * Fettuccine With Chicken, Red Onion And Peppers Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 5 oz skinless boneless chicken breast halves -- cut crosswise into strips 1/2 cup chopped fresh cilantro -- plus 1 tablespoon chopped fresh cilantro -- (or parsley) 1 tbsp olive oil 6 garlic cloves -- minced 1 large red onion -- thinly sliced 2 large red bell peppers -- seeded, thinly sliced 1 large poblano chili -- seeded, thinly sliced 2 cups Fat Free Half and Half 1 tablespoon minced canned chipotle chilies 1 pound fettuccine 1/2 cups asiago Cheese -- grated Toss chicken, 1 tablespoon cilantro and 1 tablespoon oil in small bowl. Sprinkle with salt and pepper. Cover: chill 1 hour. Spray a large skillet with Pam and heat over medium heat. Add garlic, onion, bell peppers and poblano and saute until just tender, about 10 minutes. Transfer vegetables to large bowl. Add chicken to same skillet and saute over high heat until cooked through and beginning to brown, about 4 minutes. Transfer chicken to bowl with vegetables. Add half and half and chipotle chilies to skillet and boil until reduced enough to coat spoon thickly, about 4 minutes. Meanwhile, cook pasta in large opt of boiling salted water until just tender but still firm to bite. Drain: return to pot. Add chicken mixture, cream mixture and remaining 1/2 cup cilantro to pasta in pot. Toss over medium-high heat until sauce coats pasta, about 3 minutes. Stir in 1 cup cheese and toss to blend. Season with salt and pepper. Transfer to large bowl. Sprinkle with remaining cheese. Source: "http://www.winestate.com.au/recipes/printrecipe.asp?recipeno=28" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Original recipe called for 4 tbsp oil, 1 1/2 cups monterrey jack cheese, and 2 cups heavy cream. You might need to add about a tablespoon of flour to the half and half to get it to reduce that much. * Exported from MasterCook * Fish Stock Recipe By :Chris Broadfoot, Mt Lofty House, Mt Lofty, South Australia Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon butter 1/2 small onion 1/4 bay leaf 8 peppercorns -- (white) 1 stalk parsley 10 milliliters lemon juice 300 grams fish bones 600 milliliters cold water Melt butter in a deep pan. Place the onions in a pan with the bay leaf, peppercorns, parsley stalk and lemon juice. Add the washed bones, cover with a lid and lightly stew for approximately 5 minutes without colour. NOTE: Cooking for more than 20 minutes will extract a bitter flavour from the bones and render the stock unpalatable. WINE SUGGESTION: Riesling From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Flaxseed Oil Salad Dressing Recipe By :Penchard@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- flaxseed oil balsamic vinegar Dijon mustard oregano water sugar -- optional I make a salad dressing with mine by using flax oil, balsamic vinegar, Dijon mustard, a pinch of oregano and some water. Once in a while I might add a few grains of sugar. I will even put it in a small shaker bottle and take it with me to restaurants. I just need to figure out how to take it with me on vacations, since it needs to be refrigerated. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fusilli With Spinach, Chicken Sausage And Peppers Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 12 oz pkg chicken sausage -- precooked, see FYI 2 garlic cloves 1 10 oz frozen spinach -- chopped 1 tablespoon olive oil 2 cups nonfat chicken broth 1 12 oz jar roasted red peppers -- drained and chopped 1 teaspoon dried oregano Salt and freshly ground black pepper 1/2 cup parmesan cheese -- grated, opt. 12 ozs fusilli -- cooked Cut the chicken sausage into 1/2-inch slices. Finely mince the 2 garlic cloves. Thaw the frozen spinach in the microwave oven according to the directions on the package; squeeze the spinach dry. In a 12-inch nonstick skillet, heat the 1 tablespoon olive oil over high heat. Add the sliced sausages and cook, turning them occasionally, about 3 minutes, until browned. Add the minced garlic and cook 1 minute. Add the spinach, 2 cups broth, 1/2 cup chopped peppers, 1 teaspoon oregano, salt and pepper, stir to combine, and cook 3 minutes. Remove the pan from the heat and keep warm. Add the hot cooked fusilli to the spinach/sausage mixture and toss to combine. Season with salt and a generous amount of fresh pepper. Divide the pasta among 4 plates or pasta bowls. Sprinkle each serving with some of the 1/2 cup Parmesan, if desired. Serve at once. FYI: By buying precooked chicken sausage you will be able to cut down on the cooking time. One reliable, tasty brand is Blinski's--look for it in your market. Precooked sausage, in fact, comes in a variety of different flavors, most of which will work nicely with this dish. Another time-saving tip: Make the spinach/sausage combination one day in advance and store it in the refrigerator. Then all you have to do is reheat it while the pasta cooks. If you can find fresh fusilli, by all means use it. It can be a little tricky to find, but keep your eye out for it where you shop. The fresh cooks faster than the dried. Source: "http://www.minutemeals.com/cgi-bin/SoftCart.exe/pages/recipes/pasta/p 0037.htm?L+minutemeals+nxag1865+948740846" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Fusilli combination is high in flavor but low in fat--and it's pretty using precooked sausage keeps cooking time down easy vegetarian adaptation: omit sausage and use vegetable broth. Kristin note: We like Al Fresco brand cooked chicken sausage. Four grams of fat per link. Four links in a 12 oz package. You don't really need the oil to cook them. Just spray with Pam. * Exported from MasterCook * Garlic Ginger Chicken With Potatoes Recipe By :Weight Watchers Simply the Best Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Potatoes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp Minced Parsley -- Note 1 1 Tbsp Rice Wine Vinegar 1 Tsp Soy Sauce -- Low Sodium 1/4 Tsp Ground Ginger -- Note 2 1 Clove Garlic -- Minced 2 Skinless Boneless Chicken Breast -- (4 Oz Each) 1 Lg Potato Scrubbed And Cut In 8 Wedges Note 1: Original recipe used minced cilantro Note 2: Original recipe used 1/2 tsp minced peeled gingerroot To prepare the marinade, in a gallon-size sealable plastic bag, combine the parsley, vinegar, soy sauce, ginger and garlic; add the chicken. Seal the bag, squeezing out the air; turn to coat the chicken. Refrigerate 30 min. Preheat the oven to 350F. Spray a 10 x 6" baking pan with nonstick cooking spray. Transfer the chicken and marinade to the pan; add the potato. Bake, covered, until the chicken and potato are partially cooked. Uncover and bake until the chicken is cooked through and the potato is tender, about 15 min longer. Serve the chicken and potato, spooning any remaining pan juices over the chicken. Per Serving according to book: Cal 238, Total Fat 2g, Sat Fat 0g, Carb 25g, Fib 3g, Pro 30g, Sod 184mg Serving Provides: 1 bread, 3 protein/milks Points: 4 From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was very good. * Exported from MasterCook * Garlic Prawns Recipe By :Chris Broadfoot, Mt Lofty House, Mt Lofty, South Australia Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 30 headless prawns -- 10/6 -- (6 per serve) 3 cloves garlic 2 tbsp olive oil 1 Pinch salt 1/4 teaspoon pepper 3 teaspoons butter -- (about 20g) 1 pinch sugar 1 tablespoon brandy 2 tablespoons fish stock -- or chicken stock 2 tablespoons cream Devein prawns, rinse and dry on paper towel. Put to one side. In a blender or mortar, puree peeled garlic and olive oil to a smooth consistency. Heat oil/garlic mixture in a large frying pan, and add butter. When hot, add prawns and fry until half cooked. Pour in brandy and light with match. When flame has died down, add stock and reduce to half volume. Season with salt, pepper and sugar, and finish by stirring in the cream. Adapted from a recipe by Chris Broadfoot, chef at Mt Lofty House, Mt Lofty, South Australia. From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Garlic Seared Spinach Recipe By :Mauny Kaseburg, Seattle, WA Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons peanut oil -- or triple if preferred 2 cloves garlic -- minced 4 ounces fresh ginger -- (4 quarter sized slices) 1/4 teaspoon crushed red pepper flakes -- to taste 20 ounces fresh spinach -- wash well, remove stems 2 tablespoons low sodium soy sauce 1/2 teaspoon sesame oil -- (optional) Heat a 12-inch skillet or a large wok over high heat. Add oil, garlic, ginger, and red pepper flakes and stir fry 30 seconds. Add spinach in batches, stirring as it wilts until able to add all spinach to skillet, around 4 minutes. Season with soy sauce and optional sesame oil and serve hot. Description: "Wake up wilted spinach with some ginger, garlic, and a few red pepper flakes" S(Email From): "Kitpath@earthlink.net 1/00" - - - - - - - - - - - - - - - - - - - NOTES : Good fresh spinach doesn't need much glitz -- just an infusion of fresh ginger, garlic, and red pepper flakes. It kind of makes those green leaves do a happy dance in your mouth. * Exported from MasterCook * Garlicky Tomato Tart Recipe By :Cooking Light Magazine, July 1997, page 68 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Mediterranean Pies, Crusts & Pastry Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 10 inch Greek Baking-Powder Piecrust nonstick cooking spray 2 large eggs 2 large egg whites 1 teaspoon olive oil 4 cloves garlic -- minced 2 cups chopped tomato -- peeled and seeded --about 1 pound 1 tablespoon sun-dried tomato paste 1/2 teaspoon salt 1/8 teaspoon sugar 1 teaspoon chopped fresh thyme --or 1/4 teaspoon dried thyme 1 tablespoon chopped fresh basil --or 1 teaspoon dried basil 1/8 teaspoon pepper 2/3 cup skim milk 2 tablespoons nonfat dry milk 2 large ripe tomatoes --cut into 1/4 inch thick slices --about 3/4 pound 1/4 cup shredded Gruyere or Swiss cheese 1/4 cup finely grated fresh Parmesan cheese 1. Preheat oven to 375F. 2. Press Greek Baking-Powder Piecrust into a 10-inch quiche dish coated with cooking spray. Combine eggs and egg whites in a medium bowl; beat well with a whisk. Brush 2 tablespoons egg mixture over crust; set remaining egg mixture aside. Bake at 375 oF for 7 minutes; cool on a wire rack. 3. Heat oil in a large nonstick skillet over medium heat. Add garlic; saute 30 seconds. Add chopped tomato, tomato paste, salt and sugar; saute 15 minutes or until thick (mixture will have a pasty consistency). Remove from heat; stir in thyme, basil, and pepper. 4. Add milks to remaining egg mixture in bowl; beat well. Stir in tomato mixture. Arrange sliced tomatoes in bottom of prepared crust; spoon egg mixture into dish. Sprinkle with cheeses. Bake at 375 oF for 45 minutes or until knife inserted near center comes out clean. Cut into 6 wedges to serve. Yield: 6 servings (serving size: 1 wedge). CALORIES 245 (35 % from fat); FAT 9.5 g (sat 3 g, mono 4.7 g, poly 1 g); PROTEIN 12.2 g; CARB 28.2 g; FIBER 2.4 g; CHOL 84 mg; IRON 2.2 mg; SODIUM 477 mg; CALCIUM 248 g. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : Rated a 1 by my honey! * Exported from MasterCook * Gingersnap Mini Muffins Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cups sugar 1 tsp ginger 1/4 cups brown sugar -- (packed) 1/2 tsp ground cloves 2/3 cups molasses 2 tsp lemon zest 1 Egg beaters(r) 99% egg substitute 2 1/2 cups flour 1 1/2 tsp baking soda 1 cups nonfat sour cream 1 tsp cinnamon powdered sugar Combine sugars, molasses, egg sub, baking soda, cinnamon, ginger, cloves and zest. Beat at medium speed. Add flour & sour cream, continue beating well. Spoon batter into mini-muffin pans, Bake at 375degrees for 12-13minutes. Sprinkle with powdered sugar From J&A Braun <2brauns@bellsouth.net> - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Greek Baking Powder Piecrust Recipe By :Cooking Light Magazine, July 1997, page 68 Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Mediterranean Pies, Crusts & Pastry Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/4 cups all-purpose flour 2 teaspoons baking powder 1/2 teaspoon salt 3/4 cup water 3 tablespoons olive oil 1. Combine first 3 ingredients in a large bowl; make a well in center of mixture. Add water and oil to flour mixture, stirring until well-blended. 2. Turn dough out onto a lightly floured surface; knead 4 to 5 times. Divide dough in half. Working with one half at a time, press mixture gently into a 4 inch circle on heavy duty plastic wrap; cover with additional plastic wrap. Chill for 15 minutes. Roll dough, still covered, into an 11 inch circle. Place dough in freezer 5 minutes or until plastic wrap can be easily removed. Yield: 2 (10-inch) crusts (serving size 1/6 crust). Note: Dough can be stored up to 3 days in the refrigerator in a zip-top plastic bag. CALORIES 116 (28 % from fat); FAT 3.6 g (sat 0.5 g, mono 2.5 g, poly 0.4 g); PROTEIN 2.5 g; CARB 18.1 g; FIBER 0.6 g; CHOL 0 mg; IRON 1.2 mg; SODIUM 98 mg; CALCIUM 49 g. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : Rated a 1 by my honey! * Exported from MasterCook * Green Eggs Recipe By :Natalie Frankel Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- baby spinach eggs soy cheese One of my favorite things to do with it is make green eggs with my grandson (3 1/2). I add the spinach to an omelet with cheddar Rice Chunk and we have "green eggs"! Then we read "Green Eggs and Ham". Great fun - and he eats the spinach with gusto! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Pork With Julia Child's Spice Blend Recipe By :PatHanneman Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Grilled, Smoked, BBQ Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 1 part Julia Child's Spice Blend: 2 teaspoons freshly ground white pepper 1 teaspoon ground bay leaves 1 teaspoon clove 1 teaspoon mace 1 teaspoon nutmeg 1 teaspoon paprika 1 teaspoon thyme 1/2 teaspoon allspice 1/2 teaspoon cinnamon 1/2 teaspoon savory --- 1 part dried mustard loin chop Julia Child's Spice Blend - posted near the end of last year - is heady. not too strong. A pinch goes a long way on chicken. Use more for vegetable stews. We tried 1 part of the blend mixed with 1 part dried mustard for a loin chop - trimmed. 15 min rest time. Cooked for 3 minutes on a preheated foreman grill. 3 mins assumes that the pork is still cold. Served with baked yellow-flesh sweet potato, green beans and apple sauce. How traditional! and very good rub for raw pork. advice: remove the bone. We experimented and left the bone in this time. The bone is thicker than the meat and prevents even browning. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Halibut With Greek-style Garlic Sauce Recipe By :Associated Press, Lansing State Journal 11-15-99 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Mediterranean Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 halibut steaks -- (4-6 oz. each) -- thawed -- if necessary salt and pepper 2 tablespoons chopped parsley Greek Style Garlic Sauce: 1 cup plain low-fat yogurt 1/4 cup toasted almonds -- chopped 3 tablespoons nonfat mayonnaise 1 tablespoon chopped fresh oregano -- OR -- 1 tsp dried oregano 2 teaspoons chopped parsley 2 cloves garlic -- minced 1 teaspoon fresh lemon juice Season halibut with salt and pepper to taste. Sprinkle each steak with 1 teaspoon parsley. Broil 10 minutes per inch of thickness, 4-6 inches from heat, or until fish flakes when tested with a fork. Serve each halibut steak with a heaping spoonful of sauce. Makes 6 servings. Greek Style Garlic Sauce: Whisk together all ingredients until well combined. Makes 1 1/4 cups. Nutrition Per serving of fish with sauce: 264 calories, 12.2 g fat, 144 mg sodium, 4.6 g carbohydrate Recipe originally from Alaskan Seafood Marketing Institute. MC formatting by bobbi744@acd.net To obtain a free recipe brochure send a SAS business -size envelope to: Seafood Marketing Institute, 311 N. Franklin Street, Suite 200 Juneau, AK 99801-1147 Note: tp defrost fish safely, place, covered in the refrigerator 8-10 hours or overnight or in Microwave, as pkg. directs. The Greek-style sauce is a Low fat version of Skordalia, the pungent Greek garlic mayonnaise, but this one uses Low-fat yogurt. From Roberta Banghart - - - - - - - - - - - - - - - - - - - NOTES : I am sending this recipe to several lists. It contains an address to send for a fish recipe brochure that sounded interesting. The recipe sounds delicious. * Exported from MasterCook * Healthier Oatmeal Waffles Recipe By :CDKitchen http://www.cdkitchen.com Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Pancakes, Waffles, Crepes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups rolled oats 2 cups water 1 medium banana -- peeled & sliced 1 tablespoon honey 1/4 teaspoon salt 1 teaspoon vanilla extract Place all ingredients in a blender or food processor and mix until smooth. Let stand 3 minutes. Thin with water if needed. Pour into heated waffle iron and cook as per waffle iron manufacturer's instructions. From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Healthy Snack Ideas Recipe By :American Institute for Cancer Research Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** STARTING RIGHT: THIRTY-ONE DAYS OF SMART SNACKS A different healthy snack idea for every day of the month. **See text** 1. Don't fight that sweet tooth. Try a handful of dried blueberries or cherries instead of cookies. 2. Drink your veggies in a glass of tomato juice or a blend: it counts towards Five a Day. 3. Crunch on crisp slices of sweet, fiber-rich jicama. 4. Be a beany sneak with canned black beans pureed with salsa and lime juice. Enjoy with the jicama or baked tortilla chips. 5. Make a date your sweetie. Slip in an almond for creamy sweetness plus nutty crunch. 6. Enjoy fat-free cream cheese mixed with jelly on your morning bagel. 7. Bake a sweet potato and enjoy it straight from the oven (or microwave) for an old-fashioned, naturally sweet treat. 8. Spread mango chutney on whole wheat crackers for a tangy snack. 9. Whip up an icy caffeccino. Blend a cup of coffee with skim milk, sugar, and ice cubes and pour your own frothy coffee drink. 10. Be nutty. Nuts contain good nutrients, like selenium. Just one Brazil nut contains the recommended daily amount. 11. Crunch on a rice cake, topped with a slice of fat free cheese, mustard and a slice of tomato. 12. Have a real turkey roll. Cover a romaine lettuce leaf with lean, sliced turkey breast, tomato, and a spear of cucumber. Roll up and enjoy. 13. Gulp a grapefruit. Preferably a refreshing glass of calcium-fortified pink grapefruit juice. 14. Toss together crunchy snack mix of pretzel sticks, raisins, wheat cereal squares, and dried cranberries. 15. Dip into a bowl of salsa and baked corn chips to light up a dull afternoon. 16. Chug a glass of chocolate soymilk. You may be pleasantly surprised. 17. Rediscover raisin bread, toasted and spread with low-fat cream cheese or jam. 18. Go for classic simplicity. Enjoy a glass of skim milk with two chocolate wafer cookies. 19. Be corny. Munch an ear of steamed sweet corn in mid-afternoon. 20. Chill out with homemade cookies-n-cream sandwiches. Spread fat-free ice cream on chocolate wafer cookies and freeze in plastic wrap. 21. Escape the morning blahs with a chilled glass of exotic juice blend. 22. Ice yourself after a workout with frozen red grapes. 23. Smush an avocado and spread a tablespoon on warm whole wheat toast. 24. Go for the gold with grated carrots, tossed with raisins and a bit of orange juice. 25. Swirl applesauce and cinnamon into a cup of low- fat vanilla yogurt. 26. Whirl some frozen strawberries, a banana and orange juice for a fruit-ful mid-morning smoothie. 27. Bake paper-thin potato slices spritzed with cooking spray until crisp and brown. Sprinkle with chili powder, if desired, and munch. 28. Dip sourdough pretzels or carrot sticks in spicy mustard. 29. Throw a handful of cereal into a cup of yogurt to give it a crunchy kick. 30. Roast a fat comice pear at 450 F. until the skin is bronze and the inside soft as custard. 31. Whip up a bowl of your favorite fruit-flavored gelatin. Add lots of sliced fruits like banana, peaches and apple while it's chilling. Source: Something Different... weekly cooking column for the week of January 3, 2000 from the American Institute for Cancer Research From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Healthy Waffles Recipe By :Healthy Pancakes from Morning Food Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Eat-LF Mailing List Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup rolled oats -- * 1 pkg. Rapid Rise yeast 1 tablespoon sugar 3 tablespoons oat bran 2 tablespoons nonfat dry milk powder 1/2 cup cornmeal 3/4 cup whole wheat flour 1/4 teaspoon baking soda 3 tablespoons wheat germ --- 3/4 cup skim milk 2 egg whites 1/4 cup dark molasses * (can be toasted first by putting thin layer in pan and baking at 350 degrees for 15-20 minutes, or until lightly toasted) (Makes 4, approx. 7" square) Mix the first (dry) ingredients in a large bowl. Heat the next (wet) ingredients until very warm (125-130 degrees) and stir into the dry mixture. Let the batter sit for about 20 minutes, or overnight in the refrigerator. You may want to add more milk or water to get them to the consistency you like, depending on whether you're going to turn them into waffles or pancakes. I have varied the dry ingredients radically, depending on what I have around the house. When I don't have molasses, I increase the amount of honey and other liquids. No matter what I do to this recipe, it always seems to turn out great. I estimate the fat grams per 7" x 7" waffle to be <3 grams, which can vary depending on the grains you use. http://cgi.fatfree.com/cgi-bin/fatfree/recipes.cgi From "Jane" Healthy Pancakes from Morning Food from Cafe Baujolais by Margaret S. Fox and John Bear (1990, Ten Speed Press) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hearty Chili From Holland House Recipe By :Holland House Serving Size : 8 Preparation Time :0:00 Categories : Chilis Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds extra lean ground beef (17%) 2 cups chopped onions 2 cloves garlic -- minced 2 28 oz cans tomatoes -- undrained, cut up 2 15 oz cans tomato sauce 1 1/2 cups holland house red cooking wine 6 teaspoons chili powder 2 teaspoons cumin 1 green bell pepper -- chopped 2 15.5 oz cans kidney beans -- drained In large saucepan, brown ground beef with onions; drain. Add remaining ingredients except green pepper and kidney beans. Bring to a boil; reduce heat. Simmer uncovered 1 hour, stirring occasionally. Stir in green pepper and kidney beans; simmer until thoroughly heated. Source: "http://www.cookingwine.com/" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 14 Jan 2000" Yield: "12 cups" - - - - - - - - - - - - - - - - - - - NOTES : Red Cooking Wine is the secret ingredient in this classic chili recipe. * Exported from MasterCook * Helpful Tidbits Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Here's some little tidbits ... Things your mother may or may not have told you: 1. Stuff a miniature marshmallow in the bottom of a sugar cone to prevent ice cream drips. 2. Use a meat baster to "squeeze" your pancake batter onto the hot griddle and you'll get perfectly shaped pancakes every time. 3. To keep potatoes from budding, place an apple in the bag with the potatoes. 4. To prevent egg shells from cracking, add a pinch of salt to the water before hard-boiling. 5. Run your hands under cold water before pressing Rice Krispies treats in the pan and the marshmallow won't stick to your fingers. 6. To get the most juice out of fresh lemons, bring them to room temperature and roll them under your palm against the kitchen counter before squeezing. 7. To easily remove burnt on food from your skillet, simply add a drop or two of dish soap and enough water to cover bottom of pan, and bring to a boil on stove-top. 8. Spray your Tupperware with nonstick cooking spray before pouring in tomato-based sauces and there won't be any stains. 9. When a cake recipe calls for flouring the baking pan, use a bit of the dry cake mix instead and there won't be any white mess on the outside of the cake. 10. If you accidentally over-salt a dish while it's still cooking, drop in a peeled potato and it will absorb the excess salt for an instant "fix me up." 11. Wrap celery in aluminum foil when putting in the refrigerator and it will keep for weeks. 12. Brush some beaten egg white over pie crust before baking to yield a beautiful glossy finish. 13. Place a slice of apple in hardened brown sugar to soften it. 14. When boiling corn on the cob, add a pinch of sugar to help bring out the corn's natural sweetness. 15. To determine whether an egg is fresh, immerse it in a pan of cool, salted water. If it sinks, it is fresh, but if it rises to the surface, throw it away. 16. Cure for headaches: Take a lime, cut it in half and rub it on your forehead. The throbbing will go away. 17. Don't throw out all that leftover wine: Freeze into ice cubes for future use in casseroles and sauces. 18. If you have a problem opening jars: Try using latex dishwashing gloves. They give a non-slip grip that makes opening jars easy. 19. Potatoes will take food stains off your fingers. Just slice and rub raw potato on the stains and rinse with water. 20. To get rid of itch from mosquito bites, try applying soap on the area and you will experience instant relief. 21. Ants, ants, ants everywhere ... Well, they are said to never cross a chalk line. So get your chalk out and draw a line on the floor or wherever ants tend to march. See for yourself. 22. Use air-freshener to clean mirrors. It does a good job and better still, leaves a lovely smell to the shine. 23. When you get a splinter, reach for the scotch tape before resorting to tweezers or a needle. Simply put the scotch tape over the splinter, then pull it off. Scotch tape removes most splinters painlessly and easily. 24. Now look what you can do with Alka Seltzer. - Clean a toilet. Drop in two Alka-Seltzer tablets, wait twenty minutes, brush, and flush. The citric acid and effervescent action clean vitreous china. - Clean a vase. To remove a stain from the bottom of a glass vase or cruet, fill with water and drop in two Alka-Seltzer tablets. - Polish jewelry. Drop two Alka-Seltzer tablets into a glass of water and immerse the jewelry for two minutes. - Clean a thermos bottle. Fill the bottle with water, drop in four Alka-Seltzer tablets, and let soak for an hour (or longer, if necessary.) - Unclog a drain. Clear the sink drain by dropping three Alka-Seltzer tablets down the drain followed by a cup of Heinz White Vinegar. Wait a few minutes, then run the hot water. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Herbed Garlic Carrots Modified Recipe By :Canadian Living Best Light Cooking, 1994, p. 49 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound carrots -- see directions 4 teaspoons light whipped Butter 2 tablespoons chopped fresh parsley 1 1/2 teaspoons lemon juice 1 clove garlic -- minced salt -- to taste pepper -- to taste 1. Cook 1 pound (or 500 g) scrubbed or peeled trimmed slender young carrots. The carrots may be left whole or may be sliced. 2. Toss hot cooked carrots with 4 teaspoon butter, 2 tablespoons chopped fresh parsley, 1 1/2 teaspoon lemon juice and 1 minced clove garlic; season with salt and pepper to taste. My notes about my first try, just 2 servings, 2000-1-27: I used about 9 ounces (270 g) frozen baby carrots. We steamed them about 7 minutes. In the meantime, I chopped, soaked, and drained the parsley, minced 2 small garlic cloves, added 1 teaspoon lemon juice, and mixed in the light whipped butter in a bowl. Once the carrots were cooked, I drained them and mixed them with the other ingredients in a medium-size bowl. I added a bit of salt and pepper to my own serving. The carrots were pretty good, but I think I will add more lemon juice next time. From "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : I copied the original recipe from Canadian Living's Best Light Cooking on Wednesday and made a roughly-half batch for 2 servings thursday evening. Not having the time to prepare fresh carrots, I used frozen baby carrots. By changing the regular butter to light whipped butter, I saved an incredible number of calories and fat grams and made this a low-fat dish.