* Exported from MasterCook * Peppery Fish Chowder Recipe By : Serving Size : 10 Preparation Time :0:15 Categories : Crockpot Eat-LF Mailing List Fish & Seafood Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium celery stalks -- chopped (1 cup) 1 medium bell pepper -- chopped (1 cup) 1 medium onion -- chopped (1 cup) 2 cloves garlic -- finely chopped 2 cans diced tomatoes -- undrained -- (14 1/2 oz each) 2 cups V-8(r) vegetable juice 1 cup dry white wine -- or vegetable broth 1 tablespoon Worcestershire sauce 1 teaspoon salt 1/4 teaspoon ground red pepper -- (cayenne) 1 pound firm-fleshed fish steak -- cut into 1" cubes 1/2 cup uncooked instant rice 3 tablespoons chopped fresh parsley Mix all ingredients except fish, rice and parsley in a 3 1/2 to 6 quart slow cooker. Cover and cook on Low heat setting for 7-9 hours (or on High setting for 3-4 hours) or until vegetables are tender. Stir in fish, rice and parsley. Cover and cook on High heat setting for 30 to 45 minutes or until fish flakes easily with fork. Makes 10 servings. Per serving: 90 calories, 10 CFF, 1 g fat, 0 g sat fat, 20 mg cholesterol, 540 mg sodium, 13 g carbohydrate, 2 g fiber, 9 g protein Diet Exchanges: 1 starch, 1 very lean meat Source: "Betty Crocker, Slow Cooker Meals, February 2000, #159, pg. 62" S(MC formatting by): "bobbi744@acd.net" Copyright: "(c) 1999 by General Mills, Inc. Minneapolis, MN" Start to Finish Time: "10:00" From Roberta Banghart - - - - - - - - - - - - - - - - - - - NOTES : Substitution: Chowder with a kick! We like the added heat of the red pepper, but if you prefer a chowder that's a little tamer, use black pepper instead. If you like really fiery chowder, pass a bottle of red pepper sauce at the table. Success Hint: Cutting the fish into 1 inch pieces will be a snap if you use fish steaks that are 1 inch thick or use thicker cuts of fish fillets. Any firm-fleshed fish, such as halibut, haddock, swordfish, pollack, tuna or red snapper works well in this soup. * Exported from MasterCook * Pico De Gallo Chicken Quesadillas Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Mexican & Southwestern Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tomato -- finely diced 1/2 yellow onion -- finely diced 1 lime -- juiced 1 tablespoon fresh cilantro -- finely chopped 1/2 jalapeno pepper -- finely diced salt and pepper to taste 4 flour tortillas -- (12 inch) 4 ounces skinless boneless chicken breast -- julienned 1/2 yellow onion -- julienned 1 green bell pepper -- julienned 2 tablespoons pico de gallo -- (see directions) 2 cloves garlic -- minced 2 ounces Monterey Jack cheese -- shredded 1/2 tablespoon olive oil salt and pepper to taste sour cream for garnish pico de gallo for garnish 1 To Make Pico De Gallo: Combine the tomato, onion, fresh lime juice, fresh cilantro, fresh jalapeno and salt and pepper to taste. Mix all together. 2 In a large skillet (cast iron if possible), heat 1/4 tablespoon of the olive oil. Add the chicken breast meat and saute until cooked through and juices run clear. Remove chicken from skillet and set aside. 3 Put the remaining 1/4 tablespoon of olive oil in the hot skillet and saute the onion until tender. Add the green bell pepper and saute until tender. Add the minced garlic and saute until the aroma is strong; add the pico de gallo and the previously sauteed chicken breast meat. Stir all together. Set this mixture aside; keep warm. 4 Clean the skillet; heat one flour tortilla in it. Spread 1/2 of the shredded cheese on the tortilla and add the chicken mixture. Add the remaining cheese and top with the remaining tortilla. Flip and grill on the opposite side. Make sure both sides are equally grilled. Remove quesadilla from skillet and cut into quarters. Serve with sour cream and pico de gallo, if desired. Description: "Flour tortillas filled with chicken breast, onions, peppers, pico do gallo and Monterey jack cheese. Buen Proveco!" Source: "http://chickenrecipe.com/az/picodegallochickenquesadil.asp" - - - - - - - - - - - - - - - - - - - NOTES : Kristin notes: Use nonfat sour cream, nonfat flour tortillas, and reduced fat cheese to make this more heart healthy. * Exported from MasterCook * Polenta Casserole With Mushrooms, Tomatoes And Ricotta Recipe By :Cooking Light Jan/Feb 2000 Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Grains & Cereals Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil -- divided 2 cups onion -- chopped 3 cups cremini mushrooms -- coarsely chopped 1 1/2 teaspoons salt -- divided 2 cloves garlic -- chopped 1/3 cup dry red wine 1 tablespoon chopped fresh rosemary -- or 1t. dried 1 tablespoon tomato paste 14 1/2 ounces canned tomatoes -- diced, undrained 4 cups water 1 cup instant polenta 1/2 cup fat-free Parmesan cheese 1/4 teaspoon black pepper -- divided 1/2 cup part-skim ricotta cheese 1 1/2 teaspoons light margarine -- in small pieces Preheat oven to 400. Heat 1 teaspoon oil in a 10" cast iron skillet over medium-high heat. Add onion; saute 8 minutes. Add mushrooms, 1/2 teaspoon salt, and garlic, and cook 4 minutes, stirring frequently. Stir in wine, rosemary, and tomato paste; reduce heat to medium, and cook 3 minutes. Stir in tomatoes, and cook until thick (about 10 minutes) remove from heat. Bring water to a boil in saucepan; stir in polenta and 1 teaspoon salt. Reduce heat to low; cook until thick (about 5 minutes) stirring frequently. Spread one third of polenta mixture into a 13 x 9 inch baking dish coated with 1 t. oil. Spread half of tomato sauce over polenta, and top with 2 tablespoons Parmesan cheese and 1/8 teaspoon pepper. Drop half of the ricotta cheese by spoonfuls onto the Parmesan cheese. Repeat the layers, ending with polenta. Top with 1/4 cup Parmesan cheese and butter. Bake at 400 for 25 minutes or until bubbly. From Angela - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Polenta With Chipotles And Sun-dried Tomatoes Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Cups Water 1 Teaspoon Salt 1 Cup Polenta -- Or Cornmeal 2 Cloves garlic -- minced 5 Sun-dried tomatoes 1 Dried chipotle chile pepper Bring water and salt to a boil over medium-high heat in a heavy saucepan. Pour polenta in slowly, in a thin stream, stirring constantly. Add garlic and cook polenta, continuing to stir constantly, until it starts pulling away from the sides of the pan. Meanwhile, reconstitute tomatoes and chipotles by pouring boiling water over both and let sit while polenta cooks. After polenta is fully cooked, drain, mince softened tomatoes and chipotle and add to mixture. Sprinkle drops of cold water over marble pastry board or cookie sheet. With firm spatula, spread cooked polenta onto board into a rectangle 1/4-inch thick. Let cool and cut into shapes with cookie cutters. Place shapes on cookie sheet sprayed with vegetable cooking spray. Broil 4-inches from heat source for 5 minutes and serve immediately. Total Calories Per Serving: 95; Fat: 1 gram Recipe by Nanette Blanchard: The following recipes are adapted from my upcoming cookbook, _'Tis the Season: A Vegetarian Christmas Cookbook_, to be published in August of 1995 by Fireside/Simon & Schuster. Posted by Bobbi Pasternak to the Fatfree Dig. Vol. 12 Issue 9 Nov. 10, 1994. FATFREE Recipe collections copyrighted by Michelle Dick 1994. Used with permission. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Polenta With Italian Vegetables Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup yellow cornmeal 3/4 cup cold water 2 1/2 cups boiling water 1/2 teaspoon salt 2/3 cup lowfat shredded Swiss cheese -- (about 2 1/2 ounces) 2 teaspoons olive or vegetable oil 2 cups sliced yellow squash 1 cup sliced zucchini 1 cup chopped red bell pepper -- (about 1 medium) 1/4 cup finely chopped onion -- (about 1 small) 1 clove garlic -- crushed 1/4 cup chopped fresh basil -- OR 1 tbsp dried basil leaves 14 ounces canned artichoke hearts -- drained and cut -- into fourths Mix cornmeal and cold water in 2-quart saucepan. Stir in boiling water and salt. Cook, stirring constantly, until mixture thickens and boils; reduce heat. Cover and cook 10 minutes, stirring occasionally. Add cheese and stir until smooth; keep polenta warm. Heat oil in 10-inch skillet over medium-high heat. Cook squash, zucchini, bell pepper, onion and garlic in oil about 5 minutes, stirring occasionally, until vegetables are crisp-tender. Stir in basil and artichokes. Spoon polenta into shallow platter; top with vegetable mixture. Please note, if you should change this recipe it will no longer be an approved Betty Crocker(r) Recipe. You may notice that the nutritional information calculated by MasterCook is different from the nutritional information listed in the Betty Crocker(r) cookbooks. Because MasterCook and Betty Crocker(r) use different nutritional analysis programs and different nutrient databases, variations in results are expected. Copyright: "(c) General Mills, Inc. 1998." From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Here is one way to make it fancy. Mostly it's made like grits or oatmeal - and stirring alot until it sets. i have a recipe for a microwave version somewhere ... * Exported from MasterCook * Polenta With Pumpkin And Kale Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Water 4 Cups Loosely packed chopped kale -- (or spinach) 1 Cup Chopped onion 1 Tablespoon Minced fresh jalapeno 3/4 Teaspoon Ground cumin 3/4 Teaspoon Ground cinnamon 6 Cloves garlic -- minced 1 Cup Sliced mushrooms 14 1/2 Oz Canned Low Sodium Tomatoes -- Undrained, Chopped 1/2 Teaspoon Salt 1/2 Teaspoon Pepper 16 Oz Mashed Cooked Pumpkin Basic Polenta -- See Below Cooking spray 1 Cup Shredded Nonfat Swiss Cheese -- (4 Oz) -- Optional Heat a large Dutch oven, non-stick or sprayed with Pam. Add onions and push around to brown a little. Add a few Tbsp water and stir to unstick from bottom. Add Chopped Kale or spinach and stir about 5 minutes until all is wilted and onions are translucent. Add more water as needed to prevent burning. Add jalapeno, cumin, cinnamon and garlic, saute 3 minutes. Stir in mushrooms, cover and cook 5 minutes, Stir in tomatoes, cover and cook 5 minutes, Add salt, pepper and mashed pumpkin and stir well. Cook uncovered 3 minutes, stirring well. Remove from heat. Prepare basic Polenta, spread half in 11x7x2 inch baking dish coated with non-stick spray. Spread pumpkin mixture evenly over polenta. Sprinkle with Swiss cheese (optional) Spread remaining polenta evenly over. Bake at 375 F for 30 minutes or until lightly browned.. Let stand 5 minutes before serving. Yield: 6 servings. Basic Polenta: 1 1/4 cups cornmeal 1/2 teaspoon salt 4 cups water 1. Place cornmeal and salt in large saucepan. Gradually add water, stirring constantly with a wire whisk. Bring to a boil, reduce heat to medium, cook uncovered 15 minutes, stirring frequently. Yield: 4 cups. 2. Microwave method: Place cornmeal and salt in a 3 quart microwave casserole. Gradually add water, stirring until blended. Cover, microwave on HIGH 12 minutes, stirring every 3 minutes. Let stand covered 5 minutes. I made this two times, the first time I couldn't find kale in the particular grocery store that I went to so I used spinach. I used the microwave method for polenta since I tend to scorch things and it worked great. The first 2 times I stirred I wasn't sure it was going to thicken by the time it finished it was perfect and it sure is easy to just set the timer for 3 minutes and stir when it beeps. The non-fat cheese is totally optional, in fact I shredded it then forgot to put it in the first time . In is fine without cheese, but the cheese tasted good on the microwaved leftovers too. (The only edible non-fat cheese I've found is called Lifetime brand and they don't sell it in every store here). The effect is rather like lasagna but different. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Polenta With Wild Mushroom Sauce Recipe By :Cooking Light, May 1995, page 84 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/3 cups yellow cornmeal 1/2 teaspoon salt 4 cups water 1 tablespoon olive oil 2 cloves minced garlic 2 thyme sprigs 1 rosemary sprig 6 1/2 cups thinly sliced shitake mushrooms -- (about 1 lb.) 1 cup canned crushed tomatoes 1/3 cup dry white wine 3 tablespoons balsamic vinegar 1/8 teaspoon salt 1/8 teaspoon pepper 2 tablespoons chopped parsley 3 tablespoons grated Parmesan cheese Place cornmeal and 1/2 teaspoon salt in saucepan. Gradually add water stirring constantly with whisk. Bring to a boil, reduce heat to medium and cook 15 minutes stirring frequently. Spoon into 8 1/2 x 4 1/2 inch loaf pan coated with cooking spray. Press plastic wrap onto surface. Chill 2 hours until firm. Heat oil in skillet. Add garlic, thyme sprigs, rosemary sprig. Cook 3 minutes until garlic begins to brown. Stir in mushrooms and next 5 ingredients. Bring to a boil. cover, reduce heat and simmer 15 minutes. Discard thyme and rosemary. Add parsley, cook uncovered 5 minutes. Saute polenta in frying pan coated with cooking spray until golden (or spray with cooking spray and bake in hot oven until golden and crisp on outside). Serve with mushroom sauce. From Angela - - - - - - - - - - - - - - - - - - - Serving Ideas : Garnish with thyme sprigs, if desired. NOTES : Don't limit yourself to this Wild Mushroom Sauce: Polenta can be served with other hearty sauces, too. * Exported from MasterCook * Popover Chicken With Mushroom Wine Sauce Recipe By :Betsy Burtis Eat-L list 11/1/98 w/my adaptations Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Chicken Eat-LF Mailing List Pies, Crusts & Pastry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 pounds Boned and skinned chicken breast halves -- cut into -- 1 inch pieces Salt and pepper -- to taste 3 Eggs 1 1/2 cups Skim milk 1 tablespoon Oil 1/2 teaspoon Salt 1/4 teaspoon Pepper 1 1/2 cups Flour 1 tablespoon Fresh parsley -- minced 1 can Campbell's 98% Fat-Free Cream of Mush. Soup 1/2 cup White wine 1 tablespoon Fresh parsley -- minced 1/2 cup Mushrooms -- sliced 1/2 cup Carrots -- chopped 1 large Potato -- chopped 1 medium Onion -- chopped Preheat oven to 350F. Saute chicken in nonstick skillet that has been sprayed with Pam, until brown on all sides. Add potatoes, onions and carrots, and cook 10 mins, or until veggies begin to cook. Season with salt & pepper. Place in a 9x13-inch casserole dish that has been sprayed with Pam. Blend eggs, milk, oil, salt & pepper, flour and parsley well with a wire whisk. Pour over chicken/veggie mixture. Bake 55-60 mins, or until batter has puffed up and turned golden brown. Meanwhile, prepare sauce. Combine mushroom soup, wine, parsley and stir over low heat to combine. Stir in mushrooms. Season to taste with salt & pepper and cook to soften mushrooms about 5-10 mins. Serve sauce on top or on side. Cal 349.8 Fat 7.0 Fiber 0.7 CFF 19% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Here is another recipe that calls for wine. I haven't made this for a while, but I remember it to be very tasty. * Exported from MasterCook * Pork And Vegetable Stir Fry Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons oil -- orig was 1 tbsp 1 teaspoon chopped fresh ginger 1 red chilli -- freshly chopped 1 onion -- finely-sliced 1 stick celery -- sliced 2 tablespoon capsicum strips 1 can baby corn -- (425 g ) drained 375 grams lean pork strips -- (or substitute beef strips) 1 tablespoon reduced-salt soy sauce 1/2 cup chicken or vegetable stock 1 teaspoon cornflour 250 grams snow peas --- To serve: Cooked fine noodles or rice Chopped fresh coriander Preparation time: 15 minutes Cooking time: 5 minutes Heat oil in a wok or deep pan, add ginger, onion and chilli and stir fry for 1 minute until fragrant. Add thinly-sliced celery, capsicum, baby corn and cook until tender, for about 2 minutes. Remove from wok and keep warm. Add pork to wok with combined soy sauce, chicken stock and cornflour. Stir fry until mixture boils and thickens. Add snow peas and reserved vegetables. Serve on a bed or rice or fine noodles and sprinkle with coriander. Nutrition score per serve: 4.5g fat, 3.2g fibre and 885 kilojoules (212 calories) From "Neris" - - - - - - - - - - - - - - - - - - - NOTES : A typical Chinese dish full of crunchy vegetables that cooks in minutes. To minimize the salt content, use salt-reduced soy sauce or tamari (available from health food stores). * Exported from MasterCook * Potato And Garlic Soup With Herbs Recipe By :Bon Appetit, May 1995 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Potatoes Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tbsp olive oil -- * see note 1 cups chopped onion 4 cups fat-free chicken broth -- or vegetable broth 2 lbs russet potatoes -- peeled and cut in -- 1/2 in pieces 6 large garlic cloves -- peeled 1 bay leaf 1/4 cup chopped chives -- or green onions 2 tsps minced fresh thyme -- OR 3/4 tsp dried 2 bacon slices -- ** see note 1 tbsp bacon grease -- ** see note 1 cups mushrooms -- ** see note 1 tbsp white wine -- ** see note 1 tbsp asiago Cheese -- ** see note Heat olive oil in heavy large saucepan over medium heat. Add onion, saute until golden, about 10 minutes. Add broth, potatoes, garlic and bay leaf; bring to boil. Reduce heat to medium-low; cover and simmer until potatoes are very tender, about 20 minutes . Cool slightly. Discard bay leaf. Coarsely puree soup in blender 1 cup at a time, about 20 seconds per batch (do not overprocess). Return soup to same saucepan. Season to taste with salt and pepper. Simmer until heated through. Ladle soup into bowls. Sprinkle with chives and thyme and serve. Betsy's Notes: Made 1/2/00. Very good. Sophisticated comfort food. *The original recipe called for 2 tbsp oil. After making it, I am sure it can be reduced to 1 tbsp with no ill effects. **I made some additions that I think really jazzed this up. I fried 2 slices of bacon and crumbled. In the resulting bacon grease, I sauteed the mushrooms and when almost done added the dried thyme to that, then a splash of wine to deglaze the pan. At serving time, I put the soup in a bowl, put a small bunch of mushrooms floating in the center, sprinkled the bacon and chives and cheese around that. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : Here is our adaptation of aigo bouido, the restorative Provencal garlic soup. Simmering the garlic tames its bite. A green salad and crusty bread round out the meal. 5 WW points. We were in a soup mood last night. I got this one off of the Veg List, but it is originally from Bon Appetit. I made some additions to it that I think really enhanced it - see my notes at the end. This was yummy and comforting on a damp night. I served it with garlic bread and we kept the vampires away!! * Exported from MasterCook * Potato Broccoli Cheese Soup Recipe By :Cooking Light, Nov/Dec 1993, page 122 Serving Size : 6 Preparation Time :0:15 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Vegetable cooking spray 1 cup chopped onion 1 1/4 pounds peeled cubed baking potato -- (3 cups) 1 1/2 cups 1% low-fat milk 13 3/4 ounces no-salt-added chicken broth -- (1 can) 1 1/2 cups finely chopped fresh broccoli 1/4 teaspoon salt 1/8 teaspoon pepper 6 ounces reduced-fat sharp Cheddar cheese -- (1-1/2 cups) Coat a large saucepan with cooking spray; place over medium heat until hot. Add onion; saute 5 minutes. Add potato, milk, and broth; bring to a boil. Partially cover, reduce heat, and simmer 25 minutes. Remove 1 cup potato mixture, and set aside. Place remaining potato mixture in container of an electric blender; cover and process until smooth. Return potato puree to pan; stir in broccoli, salt, and pepper. Partially cover, and cook over medium heat 8 minutes, stirring frequently. Add reserved potato mixture; cook 1 minute. Remove from heat; add cheese, stirring until cheese melts. Yield: 6 cups (serving size: 1 cup). From aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : When her children refused to eat plain broccoli, Delia Arwood, of Lemon Grove, California, thought they might eat it in soup. She adjusted a recipe that she had clipped from the newspaper to make this healthy, cheesy way to serve broccoli. * Exported from MasterCook * Rainbow Salad #2 Recipe By :Anna Gare Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 carrots -- julienne strips 1/2 broccoli -- small florets 200 grams yellow squash 200 grams snow peas 1 red capsicum 200 grams bean sprouts 2 teaspoons chopped ginger 1 chilli (to taste) Soft core or lemon grass stem finely chopped 1 cup coriander -- freshly chopped 1 cup basil -- freshly chopped 1 cup mint -- freshly chopped 3 tablespoons kecup manis -- (sweet Indonesian soya sauce) 250 grams egg noodles 1 tablespoon sesame oil Cook the noodles in salted boiling water until tender, refresh in cold water and drain. Toss the noodles in the sesame oil. Blanch all the vegetables, except the capsicum, for about 30 seconds, then refresh in cold water. In a large bowl toss the noodles with all the blanched and raw vegetables. Then add the fresh herbs. Finally, add the kecup manis and toss well. WINE SUGGESTION: Semillon Sauvignon Blanc Leftover Potential: Keeps for a day in the refrigerator. From "Neris" - - - - - - - - - - - - - - - - - - - NOTES : A fabulously simple recipe from the repertoire of Anna Gare. * Exported from MasterCook * Red Lentil Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium Carrots -- sliced 1 stalk Celery -- sliced finely 1 medium Onions -- chopped finely 2 liter Water 1 tablespoon Coriander 2 teaspoon Turmeric 1 teaspoon Cumin 1/2 cup Brown Rice 2 teaspoon Extra Virgin Olive Oil 375 grams Lentils (Split Red) Contains approximately 6 portions Preparation time is approximately 40 minutes Place coriander, cumin and turmeric in a dry, ungreased saucepan and cook, stirring occasionally, for 2-3 minutes. Add remaining ingredients except fresh coriander and olive oil. Bring to the boil , cover and simmer until lentils and rice are tender (about 35 minutes). Serve topped with a drizzle of olive oil and some coriander. RECIPE NUTRITION Nutrient Quantity Protein 17 g Fat 3 g Carbohydrate 37 g Dietary Fibre 10 g Energy 1035 kj Cal Energy (Cals) 245 cals From "Neris" - - - - - - - - - - - - - - - - - - - NOTES : A hearty winter soup that is easy to make. * Exported from MasterCook * Riverside Baked Orange Slices Recipe By :California The Beautiful Cookbook Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 oranges, preferable seedless 1 1/2 cups sugar 3/4 cup cider vinegar 3/4 cup water 1/4 cup corn syrup 1 cinnamon stick -- broken in pieces 1 teaspoon whole cloves Place the whole oranges in a pan and cover with water. Bring to a boil, then simmer gently for about 15 minutes, until they are tender but not mushy. Drain and, when cool, cut with a serrated knife into 1/2-inch slices. Pick out any seeds. Combine the sugar, vinegar, water, corn syrup, cinnamon stick, and cloves. Boil 5 minutes. Preheat the oven to 350° Place the orange slices slightly overlapping in an 8-inch square glass or enamel baking dish (do not use aluminum). Pour the sugar mixture over them. Bake for about 1 1/2 hours, basting frequently, until the syrup is thick. Let cool, then stack the slices in a wide mouthed quart jar. Pour the remaining syrup along with the cinnamon and cloves into the jar with the oranges, and store tightly covered in the refrigerator. Makes 1 quart. NOTE:"Baked, spiced orange slices go well with a holiday turkey, duck, or goose. As a friend remarked, the house smells like Christmas while they bake. They will keep for ages in the refrigerator and should, in fact, be made several days before serving." REG 1 shared by Karin Baumgardner, Issaquah, WA, USA - - - - - - - - - - - - - - - - - - - NOTES : This sounds like a nice dish to serve during the holidays. * Exported from MasterCook * Salad Primavera Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Salad Dressings Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Cups Romaine Lettuce -- washed & torn 1 Package Artichoke Hearts -- frozen 1 Cup Watercress -- Chopped 1 Orange -- separated into segments 1/2 Cup Red Bell Pepper -- Chopped 1/4 Cup Green Onions -- with tops 2 Tablespoons Parmesan Cheese -- Freshly Grated Citrus-Caper Dressing: 1/2 cups Orange Juice 1/4 cups Wine Vinegar 2 Tbsp Fresh Parsley -- chopped 2 Tsp Dijon Mustard 1/4 Tsp Olive Oil 1 Tbsp Capers -- minced 1 Tsp Sugar 1 Tsp Fresh Garlic -- minced 1/4 Tsp Black Pepper Combine lettuce, artichoke hearts, watercress, orange segments, bell pepper and green onions in large bowl. Prepare Citrus-Caper Dressing. Add dressing to lettuce mixture. Mix well. Sprinkle with parmesan before serving. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Primavera in Italian means "spring style." This fabulous salad combines nutritious greens, artichokes, bell peppers and oranges to create a unique "spring" dish. Nutritional Info for the salad including the dressing: Cal 42.6 Fat 0.8g Sat Fat 0.3g Mono Fat 0.3g Carb 7.8g Dietary Fiber 2.4g Protein 2.2g Sodium 66 mg CFF 14.9% * Exported from MasterCook * Salmon Loaf With Cucumber Dill Sauce Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Burgers & Loaves Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- For the salmon loaf: 16 ounces canned salmon -- drained and flaked 1/2 cup herb stuffing mix 1/2 cup fat-free mayonnaise 1/2 cup chopped onion 1/4 cup chopped celery 1/4 cup green bell pepper -- chopped 1/4 cup egg beaters(r) 99% egg substitute 1/2 teaspoon salt -- or more to taste 1 teaspoon jerk seasoning 1/4 teaspoon ground red pepper 1/4 teaspoon ground white pepper For the sauce: 2 tablespoons lemon juice 1/2 cup fat-free sour cream 1/2 cup fat-free mayonnaise 1/2 cup cucumber -- finely chopped 2 tablespoons chopped onion 1 tablespoon fresh dill For the loaf: Preheat oven to 350 degrees. In a medium mixing bowl, combine salmon, stuffing mix, mayonnaise, onion, celery, green and red bell peppers, egg, salt, jerk seasoning, red pepper and white pepper. Mix well. Shape into shallow 8-by-8-inch baking dish. Bake 40 minutes. For the sauce: In a small bowl, combine lemon juice, sour cream, mayonnaise, cucumber, onion and dill. Mix well. Refrigerate until ready to serve with loaf. Source: "http://www.accessatlanta.com/partners/ajc/epaper/editions/thursday/fo d_8.html" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Kristin Notes: Can use red bell pepper. Or a combination. Original recipe called for real egg, full fat mayo, etc. Could these be made as salmon cakes? * Exported from MasterCook * Saltines, Marion Cunningham's Recipe By :West, June 13, 1999 Serving Size : 72 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Flour 1 Tbsp Sugar 2 Tsp Salt 2 Tbsp Cold Butter 2/3 cups Milk -- Plus A Few Drops More If Needed Preheat oven to 425F. Combine flour, sugar, and 1/2 tsp salt. Blend well. Cut butter into small pieces, and cut into dry mixture until it resembles fine crumbs. Slowly stir in the milk. Add enough milk so that the dough pulls away from the sides of the bowl. Add a few drops more if dough seems dry. It should be soft and pliable. Do not overly exercise the dough. Divide the dough in half. Roll out half the dough on a floured board into a 13" sq. Dough should be thinner than 1/8". Trim the edges and lift it onto an ungreased cookie sheet, or roll over rolling pin and unroll onto the cookie sheet. Use a sharp knife to score dough into 2" squares. Sprinkle the top with some of the remaining salt and press down into the dough. Repeat with remaining dough. Bake in the preheated oven for 5 - 6 min, until the edges are slightly golden. Turn crackers over and bake 5 - 6 min more. Cool on racks. Break crackers apart when cool and store in an airtight tin. Makes about 6 dozen small crackers. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sauteed Broccoli With Garlic And Red Pepper Flakes Recipe By :Ellen C. Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- broccoli red pepper flakes minced garlic olive oil -- optional soy sauce Another way I like it is to saute some garlic and red pepper flakes, then toss in the broccoli and a little soy sauce. But I know you don't you eat peppers. Perhaps there is an herb you like that would work well with the garlic. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sauteed Collard Greens Recipe By :WhoMe40@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- collard greens shallots olive oil rice vinegar salt and pepper sun-dried tomatoes -- optional golden raisins -- optional dark sesame oil -- optional For the collards: Cook them in some broth until tender. While they are cooking saute some shallots in a bit of olive oil. Add the shallots to the cooked and drained collards, season with rice vinegar if you like. Salt and pepper. I've also added sun dried tomatoes to collards. Or chopped, plumped, golden raisins. Of course you could use a bit of dark sesame oil too. Serve with Grilled or broiled marinated salmon and Garlic mashed potatoes - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sauteing With Wine Technique Recipe By :PatHanneman Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Use wine to soften the onion. The instructions follow advice i found at global gourmet: heat pan, add wine, bubble. add onion, cover to retain the flavor of the wine after the majority of the alcohol has evaporated. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Savory Molasses Chicken Breasts Recipe By :Sheila Lukens Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cups fresh orange juice 3 tbsps ketchup 2 tbsps molasses 2 tbsps honey 2 tbsps minced ginger 2 tbsps minced garlic 1/2 tsp dried sage -- crumbled 6 5 oz skinless boneless chicken breast salt and pepper -- to taste Make marinade: combine all ingredients except chicken. Pour over chicken. Let rest, covered, at room temp. for 30 minutes. Or refrigerate for 2 to 3 hours. Preheat oven to 350. Place chicken and marinade in a shallow pan. Bake for 30 minutes or until cooked through, basting often with the pan juices. Remove chicken to a plate and keep warm. Pour the pan juices in a pan, bring to a boil, and reduce until thickened. Serve with the chicken. Description: "Be careful not to overcook the chicken breasts, lest they dry out." Source: "The AJC Parade Jan. 16, 2000" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Kristin Notes: This sounds like it would be good on the grill too. * Exported from MasterCook * Savoy Cabbage And Spinach Saute Recipe By :Mauny Kaseburg, Seattle, WA Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil -- see tip 2 cloves garlic -- minced 4 cups shredded savoy cabbage (1/2-med head) 20 ounces prewashed baby spinach Salt and freshly ground black pepper 1 teaspoon finely grated lemon zest Heat olive oil in large skillet over medium-high heat. Add garlic and cook, stirring 30 seconds. Add cabbage and cook, stirring frequently, until wilted, about 5 minutes. Stir in spinach in batches until wilted, season with salt and pepper, and stir in lemon zest. Serve hot. TIP - Mauny's recipe lists 2 tablespoons of olive oil or 107 cals, 55% calories from 7g fat. Try using only 2 tsp or less. Description: "Sauteing savoy cabbage gives it a mellow flavor, much like sauteing spinach." S(Email From): "Kitpath@earthlink.net 1/00" - - - - - - - - - - - - - - - - - - - NOTES : This is an Italian classic, and with the olive oil and garlic, it's an antioxidant treat. Be sure and rinse and dry the spinach after you remove from the bag. * Exported from MasterCook * Scallops And Prawns In Parchment Hearts Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood theme valent Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound sea scallops -- rinsed 1/2 pound very large prawns -- shelled and deveined 1 tablespoon butter -- * 2 cloves garlic -- crushed 1/2 teaspoon freshly ground black pepper 1/2 teaspoon dill weed -- OR tarragon 1 tablespoon lemon juice 2 slices lemon 2 tablespoons snipped chives Salt to taste -- 2 20 inch length cooking parchment -- (20") * orig was 1 tbsp butter 1. Preheat oven to 375 degrees. 2. Fold each length of parchment paper in half and cut into a heart shape. (C'mon, remember elementary school?) Use the full width and height of the paper when you cut them out. 3. Put the parchment hearts on a cookie sheet. Divide the scallops and prawns evenly on the hearts. (Keep the ingredients on one half, as you'll be folding them over to seal.) 4. Melt the butter in a small saucepan, or in the microwave and stir in the crushed garlic, pepper, dill weed OR tarragon, and lemon juice. Pour the mixture over the seafood, dividing evenly. Sprinkle with a little salt if you wish. 5. Top the seafood with a lemon slice, and sprinkle with 1 TBSP of the snipped chives for each. 6. Fold the parchment over the seafood, and starting at the round side, fold the edge over twice, crimping as you go, to seal the packets. When you get to the pointy end, leave a little hole. Bend down, and blow into that hole to puff up the heart, then seal completely. When you're done you'll have 2 half hearts, sealed completely, puffed up and adorable! 7. Bake the parchment packets for 15 minutes. (Seafood cooks quickly!) 8. Serve the packets on the dinner plate to be opened at the table. A lemon twist on the packet is an attractive garnish. From "Neris" - - - - - - - - - - - - - - - - - - - NOTES : If you can't find cooking parchment, you can use heavy duty foil, but it's not as pretty. * Exported from MasterCook * Seed And Wheat Sprout Bread Recipe By :Patty Serving Size : 4 Preparation Time :13:00 Categories : Breads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup wheat berries -- * see note 3/4 cup sunflower seeds 1/4 cup sesame seeds --seasonings: 2 tablespoons soy sauce, low sodium 1 teaspoon salt substitute --vegit and veg-sal 1/8 teaspoon garlic powder 1 teaspoon parsley -- flakes 1 teaspoon onion flakes -- dried 1) Sprout grain and seeds. Soak seeds 8 hours, drain, rinse and sprout for 2 days. Makes 2 cups sprouted seeds. Soak grains 12 hours, drain, rinse and sprout 2 days. Makes 3 cups sprouted grains. 2) Grind sprouted seeds and grains together. Use blender, food processor or food mill. Add a little water if necessary. 3) Add seasonings and mix thoroughly (see other suggestions under HELPFUL HINTS.) 4) Spread on lightly oiled foil on a baking sheet about 1/8 inch thick. Dry out in oven overnight at lowest temperature. Turn over and peel off foil to dry the other side. Break in pieces. Store in air tight container. HELPFUL HINTS: Other seasonings to try include: Mexican: chili powder, chopped green chillies Italian: basil, oregano, tomato sauce Sweet: raisins or other dried fruit, cinnamon, nutmeg, mace, applesauce. Score bread with a knife before baking to have even squares for serving. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : * ADD WHEAT BERRIES, VEGIT, AND VEG-SAL TO MASTERCOOK'S NUTRITIONAL DATABASE. CREATE THREE OTHER VERSIONS (MEXICAN, ITALIAN, AND SWEET) OF THIS RECIPE.... * Exported from MasterCook * Sesame And Poppy Seed Dressing Recipe By :Vinyl Cafe Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup sugar 2 Tbsp. sesame seeds 1 tbsp. poppy seeds 1/4 tsp. paprika 1/2 cup oil 1/4 cup cider vinegar 1/4 tsp. Worcestershire sauce 1 green onion -- chopped Mix all ingredients together. from the Vinyl Cafe http://www.radio.cbc.ca/programs/vinyl/receipe.html From HVL - sympatico - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sesame Broccoli And Carrots Recipe By :Cooking Light, Sept. 1995, page 76 Serving Size : 4 Preparation Time :0:05 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 cups broccoli florets 1 cup julienne-cut carrot 1/4 cup low-salt chicken broth 1 teaspoon cornstarch 1 1/2 tablespoons low-sodium soy sauce 1 1/2 tablespoons dry sherry 1 teaspoon vegetable oil 1 tablespoon minced peeled gingerroot 2 garlic cloves -- minced 1/2 teaspoon dark sesame oil 1 teaspoon sesame seeds -- toasted Drop broccoli and carrot into a large Dutch oven of boiling water; cover and cook 3 minutes. Drain and rinse under cold water. Drain well. Combine broth, cornstarch, soy sauce, and sherry in a small bowl; stir well, and set aside. Heat vegetable oil in a large nonstick skillet or wok over medium-high heat. Add gingerroot and garlic; stir-fry 10 seconds. Add broccoli and carrot; stir-fry 1 minute. Add broth mixture; bring to a boil, and cook 1 minute or until thickened, stirring constantly. Remove from heat; stir in sesame oil, and sprinkle with sesame seeds. Yield: 4 servings (serving size: 1 cup). From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sesame Farfalle Stir Fry Recipe By :Cooking Light, June 1995, page 106 Serving Size : 3 Preparation Time :0:12 Categories : Eat-LF Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups uncooked farfalle pasta 3 tablespoons low-sodium soy sauce 2 teaspoons white wine vinegar 2 teaspoons honey 1 tablespoon dark sesame oil 1 cup thin red bell pepper strips 3 tablespoons minced green onions 2 teaspoons minced peeled gingerroot 1 large garlic clove -- minced 1/8 teaspoon salt 1 teaspoon sesame seeds -- toasted Cook pasta according to the package directions, omitting salt and fat. Drain and set aside. Combine the soy sauce, wine vinegar, and honey in a small bowl; stir well, and set aside. Heat oil in a large nonstick skillet over high heat. Add bell pepper, green onions, gingerroot, and garlic; saute 1 minute. Add pasta, soy sauce mixture, and salt; stir-fry 1 minute. Remove from heat; sprinkle with sesame seeds. Yield: 3 servings (serving size: 1 cup). From aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : If you wish, mostaccioli or fusilli pasta can be used instead of farfalle. * Exported from MasterCook * Sesame Noodles With Shrimp Recipe By :GOOD FOOD: Thai Cooking 2000-01 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Oriental Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces noodles -- or vermicelli pasta 1 cup defatted low salt chicken broth 1/4 cup Thai-style fish sauce 1/4 cup rice vinegar 2 teaspoons sesame oil 3 cloves garlic -- minced 1/2 pound medium shrimp -- peeled and deveined 1 cup bean sprouts 3 green onions -- slant cut 1-in lengths 1 tablespoon toasted sesame seeds 1. Cook noodles according to package directions and drain in a colander. In a small bowl combine broth, fish sauce, vinegar and sesame oil. 2. Spray a large skillet or wok with vegetable spray. Heat skillet over medium heat. Add garlic. 3. Cook garlic, stirring constantly, for 2 minutes. Add noodles and broth mixture. Cook, stirring constantly, until liquid is almost absorbed, about 5 minutes. Stir in shrimp. Cook for 2 minutes. Stir in bean sprouts, green onion and sesame seeds. Cook for 1 minute more. Serve immediately. Serves 4. AICR: Nutrition Information per serving: 325 calories and 4 grams fat. Description: "Shrimp, bean sprouts and noodles" Cuisine: "Southeast Asian" Source: "American Institute for Cancer Research" - - - - - - - - - - - - - - - - - - - NOTES : There is no ideal substitute for nam pla (fish sauce). You could replace the liquid with broth and a few drops of Worcestershire Sauce. * Exported from MasterCook * Shepherd's Pie #3 Recipe By :Cooking Light w/ my adaptations Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pies, Crusts & Pastry Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound Ground Turkey Breast 1 medium Onion -- chopped 2 cloves Garlic -- minced 1 medium Carrot -- chopped 1/2 cup Mushrooms -- chopped 2 teaspoons Worcestershire sauce salt and pepper -- to taste 1/2 teaspoon Oregano 1/2 teaspoon Basil 14 1/2 ounces Stewed tomatoes -- undrained 1 tablespoon Flour 1 tablespoon Water 1/2 cup Frozen peas 1/2 cup Frozen corn 2 medium Potatoes 1/2 cup Land O Lakes Fat Free Half & Half 1/4 cup Nonfat parmesan cheese Salt and pepper -- to taste 1/2 teaspoon Paprika -- optional Preheat oven to 350F. Spray nonstick skillet or wok with Pam. Cook ground turkey until no longer pink. Add onions, garlic, carrots, mushrooms and Worcestershire sauce and cook until tender, about 5-6 mins. Add tomatoes, oregano, basil and season to taste with salt and pepper. Make a slurry with the flour and water and add to the skillet. Cook until it thickens slightly. Add peas and corn. Set aside. Peel and boil potatoes. Mash with salt, pepper, fat-free half & half and parmesan cheese. Spray a casserole dish with Pam. Put meat mixture on bottom and top with mashed potatoes, spread to cover top. Sprinkle with additional parmesan cheese and paprika, if desired. Bake for 25 to 30 mins at 350F. Cal 171.4 Fat 4.6 Fiber 3.3 CFF 16.4% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This is what we had for dinner tonight. It was good ole comfort food. Even my husband who has been fighting the flu for a month now ate it. The original recipe came from Cooking Light many years ago, but I have made many changes to it. You could really add any veggies you have hanging around. * Exported from MasterCook * Shoofly Pie Recipe By :Cooking Light Magazine, November 1999, page 182 Serving Size : 10 Preparation Time :0:00 Categories : Eat-LF Mailing List Pies, Crusts & Pastry Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups all-purpose flour -- divided 1/2 teaspoon salt -- divided 1/4 cup vegetable shortening 3 1/2 tablespoons ice water Cooking spray 1/2 cup packed brown sugar 3 tablespoons vegetable shortening 1 cup boiling water 1 teaspoon baking soda 1 cup molasses Thought to be of Pennsylvania Dutch origin, this type of shoofly pie is a dark, rich, very sweet molasses pie. Lightly spoon flour into dry measuring cups; level with a knife. Combine 1 cup flour and 1/4 teaspoon salt in a bowl; cut in 1/4 cup shortening with a pastry blender or 2 knives until mixture resembles coarse meal. Sprinkle surface with ice water, 1 tablespoon at a time; toss with a fork until moist and crumbly (do not form a ball). Press mixture gently into a 4-inch circle on heavy-duty plastic wrap; cover with additional plastic wrap. Roll dough, still covered, to a 12-inch circle. Freeze 10 minutes or until plastic wrap can be easily removed. Remove 1 sheet of plastic wrap; fit dough into a 9-inch pie plate coated with cooking spray. Remove top sheet of plastic wrap. Fold edges under; flute. Preheat oven to 350F. Combine 1 cup flour, 1/4 teaspoon salt, and brown sugar in a bowl; cut in 3 tablespoons shortening with a pastry blender or 2 knives until mixture resembles coarse meal. Combine boiling water and baking soda; stir in molasses. Pour molasses mixture into prepared crust; sprinkle flour mixture over molasses mixture. Place pie on a baking sheet; bake at 350F for 40 minutes or until set. Cool on a wire rack. Yield: 10 servings (serving size: 1 wedge). CALORIES 284 (25% from fat); FAT 7.8g; PROTEIN 2.6g; CARB 51.8g; FIBER 07g; CHOL 0mg; IRON 2.9mg; SODIUM 260mg; CALC 79mg From aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : Made this for t-day - it was another WEIRD from my honey......and he ate 1/2 the darn pie.....a bit runny.....but I hear from Penn Dutch relatives that it was great. * Exported from MasterCook * Shredded Broccoli, Carrot And Yellow Squash Salad Recipe By :PatHanneman Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Quick & Simple Ideas Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- shredded broccoli stalks shredded carrots shredded yellow squash 1 tablespoon water nonfat vinaigrette Sometimes, usually in the summer, I peel the stalks and shred them along with a carrot and maybe a yellow zucchini. zap them in a microwave with 1 tbs water or enough to steam - then toss while warm with vinaigrette or Italian salad dressing. save the florets for soups and pasta salads. good with rice; nice with those pancakes you posted today. that kind of thing. Actually, now that I'm thinking about it, we like shredded raw veggies as garnish - jicama is good that way too. in salads, soups, pasta, baked potato, and sandwiches. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sichuan Shrimp Stir Fry Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound raw medium shrimp -- peeled, deveined and 2 tablespoons cornstarch 4 teaspoons dry sherry or rice wine -- if desired 1/4 teaspoon salt 1 cup fat-free reduced-sodium chicken broth 1 1/2 tablespoons soy sauce 1 tablespoon chili puree 2 teaspoons sugar 2 teaspoons grated gingerroot 1 1/2 teaspoons Chinese black vinegar or balsamic vinegar 3 cloves garlic -- finely chopped 1 tablespoon water 2 1/2 cups frozen sugar snap peas & baby carrot & pea 1 cup canned (drained) baby corn 1/2 cup canned whole straw mushrooms -- drained 1 jalapeno chile pepper -- thinly sliced into r Mix shrimp, 1 tablespoon of the cornstarch, 2 teaspoons of the sherry and the salt in small glass or plastic bowl. Cover and refrigerate at least 20 minutes but no longer than 8 hours. Mix broth, soy sauce, chili puree, sugar, gingerroot, remaining 2 teaspoons sherry, the vinegar and garlic. Mix remaining 1 tablespoon cornstarch and the water. Spray nonstick wok or 12-inch skillet with nonstick cooking spray; heat over medium-high heat until cooking spray starts to bubble. Add shrimp; stir-fry 2 to 3 minutes or just until shrimp are pink. Remove shrimp from wok. Add frozen vegetables to wok; stir-fry 1 minute. Add broth mixture; cover and simmer 5 to 6 minutes or until carrots are tender. Stir in corn and mushrooms. Stir in cornstarch mixture; cook and stir until thickened. Stir in shrimp and chili; heat through. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Silken Tofu Cheesecake Recipe By :Dallas Morning News Serving Size : 4 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup graham cracker crumbs 3/4 cup egg beaters(r) 99% egg substitute -- (equivalent to 3-whole eggs) 10 1/2 ounces firm silken tofu -- drained and cubed 8 tablespoons sugar 1 tablespoon lemon juice 1 teaspoon vanilla extract 1 cup nonfat ricotta cheese fresh berries (optional) 1. Preheat oven to 325 degrees. Spray bottom of an 8-inch springform pan or pie pan with nonstick cooking spray. Evenly spread graham cracker crumbs on bottom of pan. Blend egg substitute, tofu, sugar, lemon juice, vanilla extract and ricotta in a blender until smooth. 2. Pour into pan and bake 35 to 40 minutes. Remove from oven and cool 15 minutes at room temperature. Refrigerate for at least one hour. Top with fresh fruit, if using. Makes 8 servings. Nutritional information per serving: 151 calories, 5 grams fat, 10 milligrams cholesterol, 116 milligrams sodium. Source: "Dallas Morning News 01-12-00" S(Email from): "Pat Hanneman on 12 Jan 2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Smoked Salmon Ideas Recipe By :http://www.prevention.com/cooking/chef/f0106.chef2.html Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Chef Ney, I recently purchased very thinly sliced cold smoked salmon for a cocktail party, and would like some suggestions on how to prepare and present it. Fetter Top quality cold-smoked salmon is the most reasonably-priced delicacy you can present at a party. Thinly-sliced, dense black bread can be displayed near the salmon. Guests can help themselves by combining the two for a cocktail-sized open sandwich. Or canapes can be pre-made and passed out. To do this, place a piece of smoked salmon as topping on small 1 1/2-inch slices of cucumber and black bread. For extra flavor, I like to squeeze the juice from a quarter cup of prepared horseradish and mix it with 1/3-cup of mayonnaise, a teaspoon of lemon juice and a mini-dash of ground white pepper. Add a dab of the horseradish spread to the bread, and crown each canape with two capers. You can also serve the salmon simply sliced and presented on a chilled plate, cutting board or marble slab. Traditional accompaniments are often arranged in separate tiny bowls. They usually include minced shallots, minced fresh parsley, finely chopped cooked egg white, egg yolk and capers. A cruet of extra virgin olive oil lends a flavorful few drops to the salmon. Lemon wedges and pepper help to spark the smoky flavor. Enjoy! Dear Chef Ney, I have a smoked salmon in the freezer. How should it be served? You didn't say whether you have cold-smoked or hot-smoked salmon in your freezer. Some chefs might disagree, but I think the method of smoking helps determine how to serve it. Cold-smoked salmon should be a brilliant orange-red. It has been cured in salt and smoked for a long time at a low temperature. Lox and nova, smoked fish you might find at a kosher deli, are cold-smoked salmon. Scottish, Irish and North American salmon from the East Coast are usually cold-smoked. Cold-smoked salmon should be served chilled or at room temperature. Cold-smoked salmon should be thinly sliced, on the bias (diagonal) and served with a chewy bread like bagels or black bread (dark pumpernickel). Finely minced red onion, chopped hard-cooked egg (yolk and white separated), tiny capers, freshly ground black pepper and, sometimes, plain horseradish are popular accompaniments to smoked salmon. A light cream cheese or neufchatel will help the fish cling to the bread slices. Hot-smoked salmon, on the other hand, is fully cooked. Therefore, these fish have a browned exterior with an opaque, pastel pink or orange inside. Rather than slicing this delicacy, I love to gently force the layers apart with the tines of a fork. Traditionally, the Native Americans of the Pacific Northwest hot-smoke fresh Pacific salmon over warm alderwood fires. I use applewood, cherry, hickory or any hardwood. For appetizers, I serve hot-smoked salmon warm on grainy crackers with a creamy horseradish sauce of light mayo, freshly squeezed lemon juice and grated horseradish. Tossing chunks of this rich fish with hot pasta bowties (farfalle), scallions, fresh tarragon, extra virgin olive oil, lemon juice, fresh black pepper and steamed snow peas creates a luscious meal. When home fries and crisp onions are just ready to come out of the skillet, toss in flakes of smoked salmon, sprinkle black pepper and turn a pedestrian side dish into a brunch entree to die for. Whichever route you take, be sure to sneak a few morsels off the cutting board and onto your tastebuds, before the platter leaves for the table -- nothing really tops plain smoked salmon. From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Smoked Salmon Quesadilla Recipe By :Recipes from Great Chefs of Santa Cruz County Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Lg Nonfat Flour Tortillas 2 Tbsp Lowfat Cream Cheese -- Softened 1/4 Lb Smoked Salmon -- Thinly Sliced 1 Slice Onion -- About 1/4" Thick -- Separated Into Rings 1/2 Tsp Capers Drained -- Patted Dry With Paper Towels 1 Tsp Chopped Parsley 2 Thin Slices Tomato -- Optional To 3 Slices Spread one tortilla with the cream cheese. Top with salmon, then onion, capers, parsley, and tomato. Place second tortilla on top and gently place in a skillet that you have sprayed with nonstick coating. Over med heat, brown on one side and then, with a spatula, flip over and brown on the other side. Cut into 4 wedges with a pizza cutter and serve immediately. Sliced jicama or radishes make a good side dish. Serves 1 From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * South China Vegetable Stir Fry Recipe By :World Food Cafe Global Vegetarian Cooking Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces asparagus 4 ounces cauliflower flowerets 1 cup broccoli florets or cooking spray 1 piece fresh ginger -- 3 inch -- cut into matchsticks 2 ounces shiitake mushrooms -- stemmed 8 ounces straw mushrooms -- drained 4 ounces sugar snap peas 4 ounces baby corn -- cut in half -- lengthwise 4 fresh Thai or serrano red chiles -- cut into strips 2 teaspoons cornstarch -- mixed to a paste -- with a little water 2 tablespoons rice wine 2 tablespoons soy sauce 1 teaspoon salt 1 teaspoon sugar finely chopped green onions for garnish Cook the asparagus, cauliflower, and broccoli in salted boiling water for 1 minute, then plunge them into cold water and drain. Spray the wok and heat over high heat then add the ginger, all the vegetables, and the chiles. Stir-fry for 5 minutes. Stir in all the remaining ingredients, except the garnish. Serve garnished with green onions and accompanied with rice. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Soybean Sprout Soup Recipe By :Jenny Kwak Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound soybean sprouts (bean sprouts may be substituted) 3 1/2 cups cold water 1 tablespoon soy sauce 1 1/2 teaspoons minced garlic 1/2 teaspoon coarse salt 2 ounces minced onion 1 teaspoon Korean red pepper powder (goit-chu garu) -- see notes 5 ounces scallion greens -- 1-inch diagonal slices (reserve the white part of the scallion for another dish) 1 teaspoon sesame oil (see note) 1 teaspoon minced fresh ginger If using soybean sprouts, which have distinctly larger, greenish yellow heads and a crunchier texture than bean sprouts, snip off the root end and remove any bean skin that might still be attached to the sprout. Clean the sprouts, drain and place in a pot. Add the water, soy sauce, garlic, salt, onion and red pepper powder. Cook, covered for 7 to 10 minutes over a medium flame. Add scallions and return to a boil. Stir in sesame oil and ginger, simmering an additional 2 to 3 minutes. Serve hot. Makes 3 or 4 servings. Description: "Chong-Namul Gook" Cuisine: "Korean" Source: "Dok Suni: Recipes from My Mother's Korean Kitchen (St Martin) by Jenny Kwak" S(Email From): "kitpath@earthlink.net 01/00" - - - - - - - - - - - - - - - - - - - NOTES : Soybean Sprout Soup is a gentle broth that is easy to make, and easy on the palate, with just a hint of spicy heat, ideal when you have a cold or are recovering. GOIT-CHU GARU is available at Korean groceries, packed in bulk in plastic bags of 3 pounds or more. Be careful to distinguish between Korean red chili pepper "flakes" and red chili "powder" and read ingredient listing carefully to avoid buying chili pepper "mixtures" with additives such as salt. This is a low calorie dish. About 40% of the calories from soybean sprouts are attributed to fat. If we added a drop or four of sesame oil to the finished soup, each bowl would have 100 calories, 45 of which are attributed to vegetable fats. CAUTION - this is a low calorie soup and by itself does not comply with the 30% rule. It's light soup that opens the sinus. * Exported from MasterCook * Special Dinner Menu Recipe By :WhoMe40@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Grilled or broiled marinated salmon -- see recipe Sauteed Collard Greens -- * see recipe Garlic Mashed Potatoes * the frozen chopped ones can be dressed up nicely, although fresh is always best --- For dessert why not make your own ice cream sundaes? Or angel food cake (the store bought ones are fine - just plate it in advance), topped with strawberries/blueberries and whipped cream? I bought nice strawberries in the market yesterday. And blueberries are here too. Not local of course. I remember one time serving that combination with a homemade fruit sauce puddled on the plate. You could just buy a fruit syrup and heat it in the microwave. - - - - - - - - - - - - - - - - - - - NOTES : This is a meal I had once at one of our better restaurants. I've done it at home many times because I like it so much. * Exported from MasterCook * Spiced Grilled Pork Tenderloin Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup soy sauce 2 tablespoons honey 1/2 teaspoon cinnamon 1 teaspoon ground ginger 2 garlic cloves -- minced 2 green onions -- chopped 1/2 cup maple syrup 1 1/2 pounds pork tenderloin -- (2 tenderloins) Combine first 6 ingredients. Add pork tenderloins, turning to coat. Cover and marinate for at least 3 - 4 hours or overnight in the refrigerator. Prepare the grill. When the coals are ready, place the tenderloins on the grill and sear quickly on all sides, with the rack close to the coals. Raise the rack 4 or 5 inches above the coals, close cover and cook for 20 to 30 minutes, turning occasionally and basting with maple syrup. Do not overcook. Allow meat to rest for a few minutes before slicing. Description: "Pork tenderloin cooks wonderfully on the grill w/ sweet & fragrant glaze." Source: "Busy Cooks - http://busycooks.About.com" From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : 366 cals, 6 g. fat (15%CFF), 1 g. fiber = 8 WW pts per MC5 (would be 5 WW pts if divided into 6 servings) JaneStarr * Exported from MasterCook * Spicy Chickpea And Butternut Soup Recipe By :Marjorie Druker, New England Soup Factory, Newton, MA Serving Size : 12 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons olive oil 1 tablespoon chopped fresh garlic 2 cups finely chopped onion 1 cup minced or diced celery 2 cups sliced carrots 6 cups diced peeled butternut squash 2 cups diced canned tomatoes 4 quarts defatted vegetable or chicken stock 2 cups tomato juice 1/2 cup soy sauce 1/4 cup fresh lime juice 3 cups canned chickpeas 1 tablespoon ginger 1 tablespoon ground coriander 1 teaspoon minced scotch bonnet peppers 1 can light coconut milk -- (14 oz) 1 cup flaked coconut 2 teaspoons coconut extract 1 tablespoon chopped fresh cilantro 1. In a large heavy stockpot, add olive oil and garlic. Saute 1 to 2 minutes. 2. Add onions, celery and carrots. Saute for 10 to 15 minutes. Add squash, tomatoes, stock, tomato juice, soy sauce, lime juice, chickpeas, ginger and coriander, and bring to a boil. 3. Cook until all the vegetables are tender. 4. Add scotch bonnet peppers, coconut milk, flaked coconut, coconut extract and cilantro; cook an additional 5 to 8 minutes. Serve immediately. Source: "Johnson & Wales University, Providence, http://nbcin.wjar.com/tvsd/recipes" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 13 Jan 2000" - - - - - - - - - - - - - - - - - - - NOTES : Orzo is also called rosamarina pasta. * Exported from MasterCook * Spicy Crab Soup (Maryland) Recipe By :Maryland Dept of Ag, Seafood Marketing Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 quart water 3 chicken parts (neck or wing) 3 pounds canned tomatoes -- quartered 8 ounces frozen corn -- thawed 1 cup frozen peas -- thawed 1 cup potatoes -- diced 3/4 cups celery -- chopped 3/4 cup onion -- diced 3/4 tablespoon seafood seasoning such as Old Bay 1 teaspoon salt 1/4 teaspoon lemon pepper 1 pound Maryland crabmeat Place water and chicken in a 6-quart soup pot. Cover and simmer over low heat for at least one hour. Remove chicken; chill and skim. Reheat the broth. Add vegetables and seasonings and simmer, covered, over medium-low heat for about 45 minutes, or until vegetables are almost done. Add crabmeat, cover and simmer for 15 more minutes, or until hot. (If a milder soup is desired, decrease amount of seafood seasoning to 1-1/2 teaspoons.) Yield: 8 servings. Calories: 153 per serving. Description: "from scratch chicken broth, fresh crab" Source: "http://www.skipjack.net/le_shore/crab/recipes.html" - - - - - - - - - - - - - - - - - - - NOTES : Look for fresh or pasteurized crab meat only: cartilage removed (regular or claw meat). * Exported from MasterCook * Spinach And Orange Salad With Raspberry Vinegar Recipe By :"Ellen C." Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- spinach orange sections -- or tangerine sliced onion raspberry vinegar almonds -- optional One of our favorite, and easiest salads, I make is simply spinach, orange segments (or tangerine), slices of onion, and raspberry vinegar. I don't bother with the oil to make a vinaigrette. Sometimes I add a little seasoned rice vinegar or soy sauce for saltiness and sweetness. I haven't made this in awhile because I've been out of the raspberry vinegar. Try it, it's perfectly fine without the oil. And the addition of some sliced almonds would be nice. Thanks for the idea. --- I also use the oranges in salads, slicing them into circles and laying them on top of mixed greens along with some thinly sliced red onions and a small sprinkling of slivered almonds. [Penchard@aol.com] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spinach And Zucchini Bisque With Roasted Leeks Recipe By :Marjorie Druker, New England Soup Factory, Newton, MA Serving Size : 14 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 teaspoons salted butter 1 1/2 cups diced onion 1 1/2 cups diced celery 1 small fennel bulb -- thinly sliced 1 tablespoon chopped garlic 3 zucchini -- cut in large chunks -- 9 oz each 2 potatoes -- peeled and diced -- 8 oz each 6 cups defatted vegetable or chicken stock 1 pound spinach leaves 1 cup nonfat heavy cream nutmeg salt and pepper ROASTED LEEKS: 4 medium leeks -- thinly sliced -- (3-cups) 2 tablespoons olive oil salt and pepper -- to taste 1. For roasted leeks: Preheat the oven to 450 degrees. In a large bowl, combine the leeks, oil, salt, and pepper; toss gently. Spread in a roasting pan and roast for 20 minutes, stirring once or twice. 2. Melt the butter in a Dutch oven or large pot over medium-high heat. Add the onion, celery, fennel, and garlic, and saute 10 to 12 minutes or until the onion is softened. 3. Add the zucchini and potatoes, and mix to combine. Add the stock and bring to a boil, then reduce the heat and simmer for 15 minutes, until the vegetables are tender. 4. Remove from the heat and add the spinach in batches, mixing with a large spoon after each addition until the spinach wilts. Puree in batches in a blender. To prevent splashing, remove the inner core of the blender cover and hold a kitchen towel over the top. 5. Return the puree to the pot. Add the cream, nutmeg, salt, pepper, and roasted leeks, and heat thoroughly. Source: "http://www.boston.com/globe/search/stories/food/spinach_zucchini_bisq e.htm" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 13 Jan 2000" Yield: "14 cups" - - - - - - - - - - - - - - - - - - - NOTES : Recipe as it was published: it calls for a light broth - I will leave the editing of flavor of broth to you. * Exported from MasterCook * Split Pea And Potato Soup Recipe By :Comfort in a bowl:Homemade Stews & Soups Anusasananan Serving Size : 4 Preparation Time :0:45 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces onion 3/4 cup dried green or yellow split peas 1 pound potatoes 2 teaspoons olive oil 4 1/3 cups defatted broth (vegetable broth or defatted beef broth) 1/4 teaspoon black pepper 2 cloves garlic -- peeled and minced 1 1/2 cups french bread cubes -- (1/2-in) salt hot sauce 1. Peel and chop onion. Sort peas for debris; discard debris and rinse peas. Peel potatoes and cut into 1-inch chunks. 2. In a 3- to 4-quart pan over medium-high heat, stir 1 teaspoon oil and the onion until onion is limp, about 5 minutes. Add peas, potatoes, and broth. Bring to a boil, cover pan, reduce heat, and simmer until potatoes and peas are tender to bite, 20 to 30 minutes. 3. Meanwhile, in a 9- or 10-inch-wide pan, mix remaining 1 teaspoon oil with pepper, garlic, and bread cubes. 4. Bake bread mixture in a 375F oven until crisp and lightly browned, 20 to 25 minutes (10 to 15 minutes in a convection oven). 5. In a blender or food processor, whirl broth mixture, a portion at a time, until smooth. Return to pan. If soup is thicker than you like, thin with a little water. Add salt and hot sauce to taste. Stir over high heat until steaming. Ladle into soup bowls and garnish with croutons. Per serving: 308 cal., 11% (33 cal.) from fat; 14 g protein; 3.7 g fat (0.5 g sat.); 57 g carbo (4.5 g fiber); 181 mg sodium; 0 mg chol. Source: "Sunset Magazine 2000-Jan" S(Mailing List): "Pat Hanneman (kitpath@earthlink.net) on 10 Jan 2000" - - - - - - - - - - - - - - - - - - - NOTES : This satisfying soup comes from Joe Race of Seattle. * Exported from MasterCook * Springtime Chicken Stir Fry With Spaghettini Recipe By :modified from Canadian Living's FOOD, Mar/Apr 1989 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 375 grams boned and skinned chicken breast halves 1 tbsp vegetable oil 2 large carrots -- julienned 1 small onion -- chopped 2 tbsp minced ginger 1 cup sliced mushrooms 2 cloves garlic -- minced 2 cups snow peas -- trimmed 2 tbsp dry sherry 3 tbsp oyster sauce 1 pinch hot pepper flakes 375 grams spaghetti 1. Slice chicken into 1x4cm strips. In skillet or work, heat oil over high heat. Saute chicken, stirring occasionally, for 2 mins or until browned. Don't cook through, just brown. Transfer to plate and set aside. 2. Add carrots, onions and ginger to skillet. Cook, adding more oil if necessary, for 3 mins, stirring constantly. Add mushrooms and garlic and cook for 1 min, stirring constantly. 3. Return chicken to skillet along with snow peas and sherry. Cover and cook 3-4 mins until chicken is cooked through. Stir in oyster sauce and hot pepper flakes, and mix well. 4. Meanwhile, cook spaghetti until al dente. Drain well and arrange on warmed plates. Top with chicken mixture and serve. From Cathleen - - - - - - - - - - - - - - - - - - - NOTES : Tried 990107: Easy to make. Original recipe calls for 1/2 tsp sesame oil to be added with oyster sauce, but I didn't have any, so omitted. Original also calls for 2 tbsp oil for chicken, but with nonstick pan, 1 tbsp would be more than enough. The chicken/veg stir-fry would be great on top of rice - try that next time. This recipe was re-printed in "Canadian Living's Light & Healthy Cookbook." * Exported from MasterCook * Stand Mixer Tips Recipe By :AAFES Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Mixing Batters: 1/3 dry ingredients 1/2 liquid ingredients 1/3 dry ingredients 1/2 liquid ingredients 1/3 dry ingredients The standard procedure to follow when mixing most batters, especially cake and cookie batters, is to add the ingredients as listed above. Use Stir Speed until ingredients have been blended. Then GRADUALLY increase to desired speed. Always add ingredient as close to the side of the bowl as possible, not directly into the moving beater. The Pouring Shield can be used to simplify adding ingredients. Note: If ingredients in the very bottom of the bowl are not thoroughly mixed, then the beater is not far enough into the bowl. Follow your Use and Care Guide instructions to adjust the beater for the best bowl clearance. When preparing PACKAGED CAKE MIXES, use Speed 4 for medium speed and Speed 6 for high speed. For best results, mix for the time stated on the package directions. WHEN ADDING NUTS, raisins or candied fruits, remember that solid materials should be folded in the last few seconds of mixing on Stir Speed. The batter should be thick enough to prevent the fruit or nuts from sinking to the bottom of the pan during baking. Sticky fruits should be dusted with flour for better distribution in the batter. WET: Mixtures containing large amounts of liquid ingredients should be mixed at a lower speeds to avoid splashing. Increase the speed only after the mixture has been thickened. EGG WHITES: Place room temperature egg whites in a clean, dry bowl. Attach the bowl and the wire whip. To avoid splashing, you should gradually turn to the designated speed and whip to the desired stage. Use this handy chart: For 1 egg white, GRADUALLY increase speed to 10 For 2-4 egg whites, GRADUALLY increase speed to 8 For 6 or more egg whites, GRADUALLY increase speed to 6 Whipping stages for egg whites: FROTHY: large, uneven air bubbles BEGIN TO HOLD SHAPE: air bubbles are fine and compact; product is white SOFT PEAK: tips of peaks fall over when wire whip is removed STIFF BUT NOT DRY: sharp, stiff peaks form when wire whip is removed. Whites are uniform in color and glisten STILL AND DRY: sharp, still peaks form when wire whip is removed. Whites are speckled and dull in appearance Source: "http://www.aafes.com/Hot_Product/kitchen.htm" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 03 Jan 2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Steamed Broccoli Ideas Recipe By :Ellen C. Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** I find that if I squeeze tons of fresh citrus juice (lemon, lime, and/or orange) over steamed or sauteed broccoli, that it's more palatable. And I love rice wine vinegar on most veggies. Sometimes I use the seasoned and sometimes I mix plain rice wine vinegar with soy sauce or Bragg's Aminos. A splash of balsamic vinegar masks the plain broccoli taste, too. Or make a steamed broccoli burrito with a nonfat tortilla, smear on refried beans and salsa of your choice, and then bury a broccoli spear in the middle. Top with onions, peppers, nonfat cheese, tomatoes, whatever is available. Bruce swears it's possible to eat this without noticing the offending vegetable. :-) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stir Fried Lentil Sprouts With Ginger Recipe By :Madhur Jaffrey Serving Size : 5 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 2 tbsp peanut or canola oil - OPTIONAL -- see notes or water -- for steaming 1 clove peeled garlic -- lightly crushed 2 slices fresh ginger 1/2 teaspoon salt 2 1/2 cups lentil sprouts 1 teaspoon oriental sesame oil Put the peanut oil into a large wok or frying pan and set over medium-high heat. When hot, put in the garlic and ginger. Stir and fry, pressing down on the seasonings, for 15 seconds. Put in the salt and lentil sprouts. Stir and fry for 3 to 4 minutes, or until the sprouts are just cooked through. Add the sesame oil and toss again. Serve hot, at room temperature, or chilled. Description: "This is light and simple." Source: "Madhur Jaffrey's World of the East Vegetarian Cookbook" S(Email From): "kitpath@earthlink.net 01/00" - - - - - - - - - - - - - - - - - - - NOTES : If you wish to avoid the oil, cook the sprouts, covered, in 4 to 5 tablespoons of water for 3 to 4 minutes or steam them for 6 to 8 minutes and then dress them as you like. * Exported from MasterCook * Stir Fried Lentil Sprouts With Mustard Seeds And Chiles Recipe By :Madhur Jaffrey Serving Size : 5 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 2 tbsp peanut or canola oil (optional) or water for steaming 1 teaspoon whole brown mustard seeds 1 scallion (green and white) -- very thinly sliced rounds 1/2 fresh hot green chile -- finely chopped more chile to taste 2 1/2 cups Lentil sprouts 1/2 teaspoon salt 1 tablespoon fresh lemon juice -- or to taste Freshly ground black pepper Put the peanut oil into a large wok or frying pan and set over medium-high heat. When hot, put in the mustard seeds. As soon as they pop, a matter of seconds, put in the scallion. Stir and fry for 15 seconds. Put in the chile, lentil sprouts, and salt. Stir and fry for 3 to 4 minutes, or until the sprouts are just cooked through. Add the lemon juice and pepper to taste. Toss to mix and taste for the balance of flavors, adding more as needed. Serve hot, at room temperature, or chilled. Description: "This can be made as spicy as you like." Cuisine: "Indian" Source: "Madhur Jaffrey's World of the East Vegetarian Cookbook" S(Email From): "kitpath@earthlink.net 01/00" - - - - - - - - - - - - - - - - - - - NOTES : If you wish to avoid the oil, cook the sprouts, covered, in 4 to 5 tablespoons of water for 3 to 4 minutes or steam them for 6 to 8 minutes and then dress them as you like. INDIA: Phuti Sabut Masoor * Exported from MasterCook * Stir Fried Mung Bean Sprouts Recipe By :Dr. Andrew Weil http://www.pathfinder.com/drweil/recipes Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound fresh mung bean sprouts 1 1/2 teaspoons canola oil 3 scallions -- split lengthwise -- and cut into 1-inch strips 1 tablespoon finely chopped fresh gingerroot 1/2 teaspoon light brown sugar Salt to taste Red pepper flakes -- optional soy sauce or rice vinegar -- (optional) Wash and drain the bean sprouts. Heat the canola oil in a wok or skillet, add the scallions and ginger, and stir-fry over high heat for a few seconds. Then add the bean sprouts and stir-fry for 1 minute. Do not overcook; sprouts should remain crunchy but lose their raw bean taste. Add the brown sugar and salt to taste. Mix well and serve. Optional: Add pinches of red pepper flakes or dashes of natural soy sauce and rice vinegar. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Sprouts are great on top of stir-fries. And you can cook the heartier sprouts, like mung bean, for a few minutes to create a different taste and texture. * Exported from MasterCook * Stir Fried Noodles With Cabbage Recipe By :http://www.bettycrocker.com/ Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Pasta Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package dried Chinese noodles -- (8 ounces) 2 teaspoons sesame oil 1/4 cup dry sherry -- or chicken broth 2 tablespoons oyster sauce 1 teaspoon sugar 1/8 teaspoon pepper 1 tablespoon vegetable oil 1 clove garlic -- crushed 1 tablespoon ginger root -- finely chopped 1 cup shiitake mushrooms -- sliced 4 cups napa (Chinese) cabbage -- thinly sliced 2 medium carrots -- shredded -- (1 1/2 cups) PREP: 15 min; COOK: 15 min Makes 4 servings, about 1 1/2 cups each 1. Cook and drain noodles as directed on package. Toss noodles and sesame oil. Mix sherry, oyster sauce, sugar and pepper. 2. Heat 12-inch skillet or wok over high heat. Add vegetable oil; rotate skillet to coat side. 3. Add garlic and gingerroot; stir-fry 30 seconds. Add mushrooms, cabbage and carrots; stir-fry 1 to 2 minutes or until crisp-tender. Stir in sherry mixture. Toss noodles and vegetable mixture, using 2 forks. 1 Serving: 225 calories (55 calories from fat); 6 g fat (1 g saturated); 0 mg cholesterol; 400 mg sodium; 41 g carbohydrate (2 g dietary fiber); 4 g protein. Betty Crocker, 1997 http://www.bettycrocker.com/ From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : A great main dish, it can also be served as a side dish in smaller amounts. * Exported from MasterCook * Strawberry Spinach Salad, Sioux Lookout's Recipe By :Vinyl Cafe Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Salad Dressings Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- SALAD: 1 pkg. Spinach 1 cups sliced strawberries -- (1 to 2) --- DRESSING: 1/4 cup sugar -- (60 ml) 1 1/2 Tbsp. poppy seeds -- (25 ml) 1/4 tsp. paprika -- (1 ml) 1/2 cup vegetable oil -- (125 ml) 1/4 cup raspberry vinegar -- (60 ml) 1/4 cup Worcestershire sauce -- (60 ml) 1 green onion -- finely chopped --- ALMONDS: 1/2 cup slivered almonds -- (125 ml) 1/4 cup sugar -- (60 ml) 2 tsp. water -- (10 ml) Salad: Clean spinach and strawberries. Mix in bowl. Set aside. Dressing: Combine all ingredients in a container with lid. Shake well before serving. Can be made up a day or two in advance. Almonds: Combine all ingredients in a non-stick frying pan or pot. Cook over medium heat, stirring constantly until melted sugar turns golden brown and coats almonds (approx. 5 - 10 minutes). Turn out onto a piece of greased foil. Cool and break into small pieces. Cooks and cooks' helpers treat the almonds as snack food. It's best to double the almond recipe so that by the time the salad is ready to serve, there'll be some almonds left! ASSEMBLY: Add almond pieces to salad. Add dressing just before serving. Serves 4 - 6 people. SUBSTITUTIONS SALAD: Can be made with a combination of spinach and romaine. Try using fresh raspberries or a smaller amount of strawberries and mandarin oranges, kiwi, or blueberries. DRESSING: If you don't have raspberry vinegar, here's another good dressing: 1/2 cup sugar 2 Tbsp. sesame seeds 1 tbsp. poppy seeds 1/4 tsp. paprika 1/2 cup oil 1/4 cup cider vinegar 1/4 tsp. Worcestershire sauce 1 green onion, chopped from the Vinyl Cafe http://www.radio.cbc.ca/programs/vinyl/receipe.html From HVL - sympatico - - - - - - - - - - - - - - - - - - -