* Exported from MasterCook * Chicken With Gingered Pear And Apple Sauce Recipe By :Weight Watchers New 365-Day Menu Cookbook Serving Size : 4 Preparation Time :0:30 Categories : Chicken Eat-Lf Mailing List Fruit Low Fat Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces skinless boneless chicken breasts -- cooked and sliced 2 teaspoons vegetable oil 4 cups finely chopped shallots 2 teaspoons grated pared fresh ginger root 1 Pinch ground allspice 1 Pinch salt 1 Pinch freshly ground black pepper 2 large pears -- pared and cored and cut into 1/2" pieces 1 small red Delicious apple -- cored and cut into 1/2" pieces 1/2 cup apple juice 1/4 cup dry white wine 1/4 teaspoon grated lemon zest Lemon slices -- to garnish INTRO - For this sauce, buy the ripest, juiciest pears you can find. Look for Bartletts or Anjous, with their yellowish green color and blush of red, during the fall and winter; in the spring, try Bosc pears, easily recognized by their russet skin and slender neck. 1. Preheat oven to 350F. Adjust oven rack to divide oven in half. Wrap chicken in foil; bake in center of oven 8 minutes, until warmed. 2. Meanwhile, in medium nonstick skillet, heat oil; add shallots, ginger, allspice, salt and pepper. Cook over medium-high heat, stirring frequently, 3 minutes, until shallots are softened. 3. Add pears, apple, juice, wine and zest to shallot mixture; cook, stirring gently, 5 minutes, until fruits are softened. 4. Arrange warm chicken in circular pattern on large round serving platter; spoon fruit mixture into center. Serve garnished with lemon slices. Makes 4 servings. EACH (3 OUNCES CHICKEN, 3/4 CUP FRUIT MIXTURE) PROVIDES: 1/2 Fat, 1 1/2 Fruits, 1/4 Vegetable, 3 Proteins, 15 Optional Calories. PER SERVING: 301 Calories, 6g Total Fat (18%); 1 g Saturated Fat, 72 mg Cholesterol, 99 mg Sodium, 33 g Total Carbohydrate, 5 g Dietary Fiber, 27 g Protein, 40 mg Calcium . Recipe from Weight Watchers New 365 Day Menu Cookbook: Day 234. ~ Weight Watchers International (1996). MC and email from Pat Hanneman 01/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken With Orange Sauce Recipe By :New American Heart Association Cookbook Serving Size : 4 Preparation Time :1:15 Categories : Chicken Eat-Lf Mailing List Fruit Low Fat Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ---Chicken--- Vegetable oil cooking spray 3 large skinless chicken 1/2 teaspoon paprika 1 cup onion slices or one-medium onion -- ends removed and sliced ---Orange sauce--- 1/2 cup frozen orange juice concentrate 1/3 cup water 2 tablespoons brown sugar 2 tablespoons minced fresh parsley 1 teaspoon light soy sauce 1 teaspoon dry sherry 1/2 teaspoon ground ginger Orange juice tenderizes and adds flavor. Brown the chicken pieces under a broiler. Cook with onion and sauce on the stove top or oven. 1. Wash a 2.5 to 3 pound chicken. Pat dry with paper towels. Cut into serving pieces; remove all visible fat. 2. Turn on the broiler. Lightly spray a baking sheet with vegetable oil spray; set aside. 3. Sprinkle the chicken pieces with paprika and place on the prepared baking sheet. 4. Broil the chicken about 6 inches from the heat until lightly browned on all sides, 4 to 5 minutes. Remove from the broiler and transfer the pieces to a Dutch oven or large, deep skillet and top with onion slices. 5. Meanwhile, in a small bowl, whisk together all the orange sauce ingredients. Pour the sauce over the chicken and onions. 6. STOVE TOP (see alternative). Bring the sauce to a boil over medium-high heat. Reduce heat to a simmer, cover and continue cooking until chicken is done and tender, about 55 minutes. (Alternatively, place the browned chicken and onion slices in a casserole dish. Pour orange juice mixture over all and bake, covered, in a preheated 350-degree oven for 55 to 60 minutes or until the chicken is tender.) Makes 4 servings; each 273 calories (28% from fat), 9 grams fat (2 grams sat. fat), 14 grams carbohydrate, 34 grams protein, 132 mg sodium, 89 mg cholesterol, 37 mg calcium, 1 gram fiber Serve the chicken warm over yolk-free noodles, if desired. It also can be chilled for an outdoor meal. Use any or all of your favorite chicken parts. If using chicken breasts, the cooking time may be shortened. Recipe from "The New American Heart Association Cookbook" (Times Books). Tested by Sylvia Rector for the Free Press Test Kitchen. Mc from Pat Hanneman 1/99. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicory Tian Recipe By :The Victory Garden Cookbook, Marion Morash Serving Size : 6 Preparation Time :1:00 Categories : Eat-Lf Mailing List Low Fat Rice Theme: Unusual Veggies & Fruit Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 pounds chicory greens 1/3 cup oil 3 tablespoons oil 1 cup onion -- chopped 1 tablespoon garlic -- chopped 1/2 cup sorrel leaves -- [optional] 1/2 cup rice 3/4 cup parmesan cheese -- grated salt and pepper 1/2 cup fresh bread crumbs Wash, dry, and chop the chicory. In a large saucepan, heat 1/3 cup of the oil and cook the onions until wilted, about 5 minutes. Add garlic, stir for about 30 seconds, then add the chicory, 1/2 pound at a time, stirring to coat with oil. Cook the chicory until slightly wilted. Add sorrel, and cook until tender, about 7-8 minutes. Meanwhile, bring salted water to a boil, add the rice, and cook 5 minutes. Drain. When the chicory is tender, lift it out of the pan and place it in a bowl. You should have approximately 5 cups. [Do not let the chicory completely drain, because you will need some liquid to continue cooking the rice.] Add the rice to the chicory along with 1/2 cup of the cheese. Season with salt and pepper. Put into a buttered 1 1/2-inch deep baking dish. Mix remaining cheese with the bread crumbs and sprinkle on top. Drizzle with the remaining olive oil and bake in a preheated 400 oven for 30-40 minutes >From: KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - NOTES : You can substitute escarole, a variety of lettuces, spinach or chard. This is also delicious served cold. Here's a tasty casserole that is always a mystery - no one can figure out what's in it. I never use as much oil as the recipe calls for, and go easy on the cheese. * Exported from MasterCook * Chiles Rellenos Recipe By :Rancho La Puerta Cookbook (Atlanta Constitution) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Mexican & Southwestern Theme: Unusual Veggies & Fruit Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Anaheim chili peppers -- or poblanos -- about 3/4 lb 2 ounces lowfat Monterey Jack cheese -- cut into 4 strips 1 large egg white 1 large egg 1 clove garlic -- minced 1 teaspoon fresh oregano -- chopped 1/4 teaspoon salt 2 tablespoons whole wheat pastry flour Preheat oven to 350F. Toast chiles over open flame until skins are lightly charred. Transfer to a paper bag and let rest for 10 minutes. Remove he skin to just below the stem of each chile. (Alternately, you can broil the chiles or roast them for 15 - 20 minutes to loosen the skin.) Make a 2-inch slit in each chile and remove the seeds. Insert one cheese strip in each chile. Beat the egg white until doubled in volume. Beat the egg, garlic, oregano, and salt until the mixture again doubles in volume or reaches soft peaks. Sprinkle the flour on a plate and dredge the chiles in the flour to coat all sides. Lightly spray a saute pan with olive oil spray and place over medium-high heat. Dip each chile into the egg batter, then place in the saute pan. Cook for about 1 1/2 minutes on each side. Lightly spray a baking pan with oil spray. Transfer the chiles to the baking pan and bake for about 15 minutes, or until the cheese melts. Serve at once. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Here is a recipe for lean Chiles Rellenos. I like the method. These would also be good stuffed with ground meat or turkey or tvp look-alikes. I'll use a soy cheese. Chile peppers are so good for you! This dish provides 243% of Vitamin C RDA, 12% of Vitamin A, and 8% of calcium. * Exported from MasterCook * Chocolate Chip Cracker Kisses Recipe By :Jane Paquet (handed down & modified) Serving Size : 60 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 egg whites -- * see note 1/4 teaspoon pure vanilla extract 1/4 teaspoon cream of tartar 2/3 cup sugar -- extra-fine preferred 2/3 cup semisweet chocolate chips -- mini chips 6 saltine crackers -- crushed -- 3 Tbsp Pre-heat oven to 300* F. Prepare a cookie sheet by covering it with baker's parchment. In a totally grease-free mixing bowl, beat egg whites on high until frothy. Add vanilla and cream of tartar. Continue beating while gradually adding sugar. Make sure that sugar dissolves completely and that mixture is not grainy. (I find that Bartender's sugar dissolves most easily.) When mixture is quite stiff (consistency of marshmallow fluff-- after about 5-10 mins. of beating), gently fold in saltine crumbs and chocolate chips. Drop the meringue-like dough, 1 teaspoon at a time, onto prepared cookie sheet. I use a very small ice cream scoop for this purpose. They can be put right next to each other, they rise very little. Entire recipe fits on one cookie sheet. Bake for 20 minutes. On a humid day, I usually turn the oven off 5 minutes early and leave the cookies in the oven with the door closed until I'm ready to serve them. Yields about 60 1inch kisses. NOTES : Meringues can easy, if you know a few simple rules: 1) Everything that touches the egg whites must be absolutely grease-free. Fat breaks down the structure of beaten egg whites. Yolks contain fat, so it is important not to get any yolk into the whites. I run everything through the dishwasher before preparing meringues (mixing bowl, beaters, rubber spatula, and teaspoon or ice-cream scoop) 2)* Eggs separate best when cold,but they beat up best at room temperature. *An alternative to separating eggs is to use powdered egg whites. They are available in the supermarket as "Just Whites". I really like the fact that they are pasteurized (safe for taste-testing the batter) I don't recommend making this recipe on a very humid day unless you have reliable air-conditioning; it can really flop! **I use fat-free salted top saltines. >From: "Jane Paquet" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Grand Marnier Trifle Recipe By :Robyn Webb 1997 Serving Size : 6 Preparation Time :0:00 Categories : Diabetic Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package fat-free chocolate pudding from mix that makes four servings 2 cups evaporated skim milk 1 1/2 teaspoons vanilla 1 1/2 cups fresh raspberries 1 tablespoon sugar 6 one-third-inch slices fat free pound cake 1/4 cup all fruit preserves -- of choice 1 tablespoon grand marnier 1 1/2 cups low calorie whipped topping cocoa powder 1. Prepare the pudding mix according to package directions, using the evaporated milk and adding the vanilla. Refrigerate to set. 2. Mix together the raspberries and sugar and set aside. 3. Spread some jam on one side of the cake slices. Sprinkle with Grand Marnier. 4. In a small trifle bowl or glass dish, press the cake slices so they show up against the outside of the bowl. Add some raspberries to the bowl. Add some of the pudding. Layer on more fruit and pudding. top entire pudding with whipped topping. Sprinkle with cocoa powder to serve. 6 servings calories per serving: 173; fat grams: 5 (25% cff) Robyn Webb (book unknown) http://www.robynwebb.com/recipes/recipes.html mail from Pat Hanneman 1/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Kahlua Brownies Recipe By :Cooking Light Serving Size : 16 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Cups Sugar 1/2 Cup Egg Beaters(r) 99% Egg Substitute 1/4 Cup Margarine 3 Tablespoons Kahlua 1 1/4 Cups Sifted Cake Flour 1/2 Cup Unsweetened Cocoa 1 Teaspoon Baking Powder 1/2 Cup Walnuts -- Finely Chopped Vegetable Cooking Spray Preheat oven to 325F. Combine first 4 ingredients; stir well. Combine flour, cocoa, and baking powder; stir into sugar mixture. Fold in walnuts. Spoon into a 9-inch square baking pan coated with cooking spray. Bake at 325F for 30 minutes or until a wooden pick inserted into center comes out clean. Cool on a wire rack. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Mint Cheesecake Cups Recipe By :Cooking Light -- modified by Jane Paquet Serving Size : 24 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces light cream cheese -- 3/4 of 8oz brick 1/2 cup sugar 1/2 cup lowfat cottage cheese 2 tablespoons all-purpose flour 3 tablespoons unsweetened cocoa 2 tablespoons creme de menthe 1 teaspoon vanilla extract 1/8 teaspoon salt 1/4 cup Egg Beaters(r) 99% egg substitute 1 tablespoon semisweet chocolate chips -- mini chips Place all ingredients in blender except mini-chips. Cover and process until smooth. Spoon batter evenly into 24 paper-lined miniature muffin pans. Top each with 4 to 5 mini-chips. Bake at 300*F for 18 minutes. Let cool in pans on a wire rack. Cover and chill at least 2 hours. NOTES : Original Source: Cooking Light YEAR: 1990 ISSUE: Jul/Aug PAGE: 66 Original recipe called for one egg, but I've had good luck with FF egg substitute. When I tried this recipe with FF cottage cheese, the texture became unpleasantly grainy. I haven't tried substituting FF brick cream cheese yet. For some reason I had much better results using a blender than using my ancient food processor. 50 calories, 1.5g fat (29%CFF), 0.1g fiber Weight Watcher Points:1 >From: "Jane Paquet" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Snowflake Cookies Recipe By :www.weight-watchers.com Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup sugar 1 cup margarine (I used low-fat) -- stick 1/4 cup milk 1 teaspoon vanilla 1 egg 2 3/4 cups flour 1/2 cup cocoa 3/4 teaspoon baking powder 1/4 teaspoon baking soda 2 tablespoons powdered sugar Drinking straw In large bowl, beat sugar and margarine until light and fluffy. Add milk, vanilla and egg; blend well. Lightly spoon flour into measuring cup; level off. Stir in flour, cocoa, baking powder and baking soda; mix well. Cover with plastic wrap; refrigerate 1 hour for easier handling. Heat oven to 350 F. On lightly floured surface, roll out dough, 1/3 at a time, to 1/8" thickness; refrigerate remaining dough. Cut with floured 2 1/2 inch star-shaped cookie cutter. Using a drinking straw, punch random holes in cutout stars. Place 2 inches apart on ungreased cookie sheets. Bake for 8 to 11 minutes or until set. Immediately remove from cookie sheets. Cool completely, sprinkle with powdered sugar. 8 dozen cookies. 1 cookie equals 40 calories, and 2 grams of fat. I didn't figure out the WW equivalents. A plate of these would look very festive on your table, plus it might satisfy any cravings you might have for traditional holiday baking! MC formatting by bobbi744@acd.net ICQ# 12099532 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chow Mein Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 tablespoons butter Two (4 oz. each) cans shrimp 1/2 cup finely chopped onions 1/4 teaspoon pepper 2 cups finely chopped celery Chinese noodles 1 cup hot water 1 pound canned Chinese vegetables 1 pound canned bean sprouts Juice from the vegetables or sprouts -- (if desired) --- FLAVORING AND THICKENING 2 tablespoons cold water 2 tablespoons cornstarch 2 teaspoons soy sauce 1 teaspoon sugar Saute onions in 3 Tablespoons butter (don't brown), for 3 minutes. Add celery, hot water and pepper. Cover and cook over medium heat for five minutes, stirring often. Drain shrimp and saute in 1 Tablespoon butter for two minutes. Add the drained Chinese and bean sprouts, as well as the shrimp (or chicken, etc.). Heat to boiling point. Combine and add thickening and flavoring ingredients. Stir lightly and cook for one minute. Serves 4. The recipe indicates shrimp, but you can of course substitute chicken, beef, pork, or ham.The soy sauce and shrimp have ample salt, but you may want to add some salt if you use other meats instead of the shrimp. The canned juices may be used if you desire additional liquid. >From: XYEB92A@prodigy.com ( MARY LOU ANDERSEN) - - - - - - - - - - - - - - - - - - - NOTES : I haven't made it for a long time, but it's good. * Exported from MasterCook * Chunky Buttermilk Cucumber Dressing Recipe By :Manitoba Milk Producers Serving Size : 24 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cucumber 1/8 teaspoon salt 1/8 teaspoon sugar 2 teaspoons vinegar 1/2 cup lowfat buttermilk 1/4 cup plain yogurt 2 tablespoons lemon juice 2 tablespoons finely chopped fresh dill 2 tablespoons finely chopped green onions 2 tablespoons finely chopped fresh parsley 2 garlic cloves pepper -- to taste Buttermilk's flavour is similar to sour cream. Add your favourite spices for salad dressing - or fruit and honey for a refreshing drink. 1. Peel cucumber. Cut in half lengthwise. Scrape out and discard seeds. Grate coarsely into small bowl. Stir in salt, sugar and vinegar. Let stand at least 10 minutes. Drain well. Discard liquid. In a jar with a tight-fitting lid, combine buttermilk, yogurt, lemon juice, dill, green onion, parsley, garlic, pepper and drained cucumber. Shake well to combine. Refrigerate. If refrigerated, this salad dressing will keep for 3 days. Yield: 1 1/2 cups / 375 ml (24 to 25 servings). Nutrient content per portion (1 tbsp or 15 ml) Energy: 7.0 calories Carbohydrates: 1.2 grams Potassium: 44 mg Protein: 0.4 grams Sodium: 20 mg Calcium: 16 mg Fat (total); 0.1 grams (about 24% cff) >mc from Pat Hanneman 1/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chunky Chicken Salad On Toasted Raisin Bread Recipe By :Patio Daddy-o / Modified Serving Size : 4 Preparation Time :0:15 Categories : Chicken Eat-Lf Mailing List Fruit Low Fat Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 skinless boneless chicken breast halves lemon juice salt and black pepper curry powder olive oil spray ~ SALAD ~ 1/4 cup fat-free mayonnaise 1/4 cup plain low-fat yogurt 1 tablespoon fresh lemon juice -- or more 1/2 cup sweet white onion or red onion -- minced 1/2 cup slivered almonds -- toasted or chopped walnuts 1 Granny Smith apple -- cored and diced 1/4 cup diced celery -- optional 1 teaspoon grated orange zest Salt and pepper -- to taste 1/4 teaspoon curry powder 8 slices raisin bread margarine -- optional romaine lettuce leaves Season chicken breasts with lemon juice, salt and pepper and curry powder. Spray with olive oil. Grill. Meanwhile combine with the mayonnaise, yogurt, lemon juice, onion, nuts, apple and orange zest. Season with salt and pepper and curry powder. Adjust seasonings. Dice chicken and combine with the salad. Toast bread. Spread margarine on toast (optional). Spread one quarter of the filling on each of 4 bread slices. Top with leaf lettuce. Top with remaining bread and cut the sandwiches into halves or quarters to serve. Recipe adapted from PATIO DADDY-0, by Gideon Bosker, Karen Brooks, and Leland & Crystal Payton (1996 Chronicle Books). Half recipe tested in a FOREMAN Grill (preheated, then 4 minutes) by kitpath@earthlink.net. 12/98 EACH 393 CALS, 14 G FAT (30%) >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : I think we use apples the most - they store well. TESTED RECIPE: Chunky (Foreman grilled) Chicken Salad On Toasted Raisin Bread comfort food! Adding the fruit didn't just garnish; It changed the dish into something new and exciting. not the same ole some ole. -- other ideas we use - *Add thinly sliced cucumber and apple to chicken salad sandwich. *Add a handful of seedless grapes to chopped or salad sandwich filling. *Add a little chutney or fruit salsas to the filling or to the "mayo-yogurt" spread. *add apple to cabbage slaw with carrot; eat as sandwich filling alone or with other filling. * Exported from MasterCook * Coffee Cooler Recipe By :Cooking Light Calender 1999 Serving Size : 1 Preparation Time :0:00 Categories : Beverages Desserts Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups Brewed Coffee -- Chilled 2 cups lowfat vanilla ice cream 1/4 Teaspoon Vanilla Extract Ground Cinnamon Place the first 3 ingredients in a blender; process until smooth . Pour into glasses and sprinkle with cinnamon. Serve immediately. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cornbread, Almost Fatfree Recipe By :Moosewood Restaurant Lowfat Favorites Serving Size : 8 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Tried Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons brown sugar 2 egg whites -- or 1/4 cup Egg Beaters 3/4 cup nonfat plain yogurt -- or buttermilk 1/2 cup cooked pumpkin -- or winter squash or sweet potato 1 cup cornmeal 1 cup unbleached all-purpose flour 1/2 teaspoon salt 1 tablespoon baking powder Preheat the oven to 350F. Prepare an 8 inch square pan or a 9 inch round pan with cooking spray. In a large bowl, beat the brown sugar, egg, yogurt, and pumpkin until frothy. Sift the cornmeal, flour,salt, and baking powder into the mixing bowl. Gently fold the dry ingredients into the wet ingredients until just mixed. Spread the batter into the pan, and bake for 20 - 25 minutes or until a toothpick inserted in the middle comes out clean. Variation: For a lighter texture, add 1/4 cup canola oil and 1 egg yolk to the wet ingredients. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : "Pumpkin is this recipe's secret ingredient. It lends a deep golden color and welcome moistness to an already exceptional bread." My husband said this was the very best cornbread he's ever had. I liked it because it wasn't overly sweet, and it was moist, but not goey in the center. I think this is the first fatfree recipe that's baked correctly for me! Be aware though, that the fatfree version of this is dense. If you prefer a lighter cornbread, add the optional 1/4 cup canola oil and egg yolk. (That will up the CFF to 32%.) * Exported from MasterCook * Country Pot Roast With Vegetables Recipe By :www.mymenus.com/cgi-bin/webfilter?001vggd2 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Potatoes Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds boneless beef roast -- trimmed nonstick cooking spray 1 3/4 cups beef stock 2 onions -- cut into wedges 2 cloves garlic -- minced 1 1/2 tsp. dried basil -- crushed 1 bay leaf 2 potatoes -- cut into 2 inch -- pieces 1 lb. baby carrots -- trimmed 1 lb. turnips -- peeled and chopped Prep: 15 min, Cook: 3:00. Heat a 4-quart Dutch oven which has been sprayed with nonstick spray over medium high heat. Cook roast 3 minutes per side or until browned. Drain and discard excess fat. Combine next 5 ingredients and salt and pepper to taste in a small mixing bowl. Pour over roast. Bring to a boil and reduce heat to very low. Cover and barely simmer 2 hours. Add potatoes, carrots, and turnips to Dutch oven. Cover and simmer 45 minutes, or until meat and vegetables are tender, adding additional stock or water if necessary. Discard bay leaf. This recipe serves 4 people. Because this recipe is for a particular size pan, it adjusts the number of servings only in multiples of 4. Per serving: calories 644, fat 17.9g, 26% calories from fat, cholesterol 183mg, protein 82.0g, carbohydrates 35.1g, fiber 7.2g, sodium 629mg. Potassium 1966mg 56% >From: Carol A Gonzalez - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crab Crostini Recipe By :www.weight-watchers.com Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 oz cooked lump crabmeat 1/2 cups diced red bell pepper 2 tablespoons nonfat mayonnaise -- plus 2 teaspoons nonfat mayonnaise 2 tablespoons chopped fresh flat-leaf parsley 1 tablespoons chopped fresh chives 1 tablespoons fresh lime juice 1 tablespoons dijon mustard 2 teaspoons grated Parmesan cheese 4 drops liquid red pepper sauce -- (4 to 5) 4 oz Italian Bread -- in 16 slices Preheat broiler. Pick over crabmeat to remove cartilage. In medium bowl, combine all ingredients except Italian bread; blend well. Spread 1 T crab mixture on each bread slice; place slices on broiler rack. Broil 4" from heat 5-6 minutes, or until lightly browned. Makes 8 servings; equals: 3/4 P, 1/2 B, 1/2 Fat, 5 cal MC formatting by bobbi744@acd.net ICQ# 12099532 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamed Spinach #2 Recipe By :David Rosengarten Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 pounds Fresh spinach 1 small Onion -- diced 4 tablespoons diet margarine 1/2 cup nonfat Sour cream 1 pound nonfat Cream cheese 1/2 cup Grated Parmesan cheese Salt -- to taste Freshly-ground black pepper -- to taste Nutmeg -- to taste 1/2 cup Bread crumbs Preheat oven to 325 degrees. Saute the onions in the butter until tender. Add the cooked spinach, sour cream, cream cheese, grated Parmesan cheese, salt, pepper and nutmeg to taste. Transfer mixture to a buttered baking dish. Saute 1/2 cup bread crumbs in 2 tablespoons of butter until browned. Sprinkle bread crumbs on spinach. Put it in the oven and bake for 20 minutes, then serve. This recipe yields 6 to 8 servings. Recipe Source: TASTE with David Rosengarten (Recipe adapted from Church Cookbook, St. Lukes Collection, in Darien, CT) >From the TV FOOD NETWORK - (Show # TS-4869 broadcast 12-15-1997) Downloaded from their Web-Site - http://www.foodtv.com Formatted for MasterCook by Joe Comiskey, aka MR MAD >From: BGL - - - - - - - - - - - - - - - - - - - Suggested Wine: Suggested drink: Becks Beer NOTES : I am making this tonight with fat free cream cheese,lowfat margarine and no fat sourcream. I have made it before this way and it turned out very well. * Exported from MasterCook * Creamy Chicken Waldorf Salad Recipe By :Cook's Illustrated, July/Aug 1997 *Adjusted Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Fruit Low Fat Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cans White Chicken Meat, 96% Ff -- Note 1 2 Med Rib Celery Cut In Small Dice 2 Med Scallions White And Green Parts, Minced 1/4 cups To 1 C Fatfree Mayonnaise 1 1/2 Tbsp To 2 Tbsp Juice From 1 Sm Lemon 2 Tbsp Minced Fresh Parsley 1 Lg Crisp Apple Cored, Cut Into Med Dice 2 Tbsp Chopped Toasted Pecans -- Note 2 In addition to the parsley you can flavor the salad with 2 Tbsp minced fresh tarragon or basil leaves. Note 1: The original recipe used roasted chicken breasts without skin or bones, meat shredded into bite-sized pieces, about 5 C Note 2: Original recipe used 6 Tbsp nuts Mix all salad ingredients together in large bowl. Serve. (can be covered and refrigerated overnight.) Serves 6 This was very good...quick and easy to put together also. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 60.5 Total Fat 1.6g Sat Fat 0.2g Carb 6.8g Fib 1.1g Pro 5.4g Sod 182mg CFF 22.9% * Exported from MasterCook * Creamy Orange Dressing Recipe By :http://cookinglight.com/ 1998 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons orange-flavored low-fat yogurt 2 tablespoons low-fat sour cream powdered sugar -- to taste Combine equal amounts of orange yogurt with sour cream. If you want it to taste sweeter, stir in a little powdered sugar. Good on fruit salad such as melon slices. 1998 Cooking Light Kitpath@earthlink.net >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamy Peach Soup Recipe By :MEMORABLE MENUS MADE EASY by Robyn Webb Serving Size : 6 Preparation Time :0:00 Categories : Diabetic Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 medium peaches -- peeled pitted and cut into chunks 1/2 cup dry white wine 1 cup lowfat buttermilk OR plain yogurt 1/2 cup part-skim ricotta cheese 2 teaspoons orange liqueur 2 tablespoons honey mint leaves 1. Puree the peaches and wine in a blender and pour into a chilled bowl. Add the remaining ingredients and mix well. Refrigerate for 1 hour. 2. Divide among six chilled soup bowls. Garnish each bowl with a mint leaf and serve. Nutritional information: Calories: 109. Calories from fat: 10. Total fat: 1g. Saturated fat: 1g. Cholesterol: 10 mg. Sodium: 77mg. Carbohydrate: 20g. Dietary fiber: 2g. Sugars: 17g. Protein: 5g. *Recipe from Memorable Menus Made Easy by Robyn Webb (American Diabetes Association). Reviewed by Chicago Suntimes Notes: Hot summer days call for light, refreshing meals. Fruit soups provide a nice way to cool off and only take about 10 minutes to prepare. If peaches aren't in season, try honeydew, plums, nectarines or berries. The wine and orange liqueur add zip to the creamy base, but you could easily substitute vanilla or almond extract if you're serving it to a teetotaling crowd. Fruit soups can play the role of appetizer or dessert. If you omit the alcohol, you could also add a little more yogurt and ricotta, put it in a glass with a straw and let the kids think this healthy treat is really a milkshake. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamy Tomato Basil Soup Recipe By :The Complete Soy Cookbook - Paulette Mitchell Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 28 oz Canned tomatoes -- undrained 1 1/2 cups Tofu Lite -- mashed 1 teaspoon Sugar 1 1/2 teaspoons Olive oil -- See note below 1/2 cup Onion -- finely chopped 1 teaspoon Garlic -- finely chopped 1 teaspoon Dried basil -- or 1/4 cup fresh 1 teaspoon Ground pepper -- or to taste 1 dash Salt -- or miso Put the tomatoes with juices, tofu and sugar into food processor, process until the mixture is creamy and smooth. Set aside. Heat the oil in a large saucepan over med-high heat. Add the onion and cook, stirring occasionally, until tender but not browned, about 4 mins. Add the garlic during the last minute. Reduce the heat to med. Cook dried basil (if using) with onions/garlic for 1 min. (This was my method, not hers) Add the tomato mixture into the pan, stir constantly until the soup is heated through. Stir in the fresh basil now if using. Add pepper and salt to taste. Note: Original recipe called for 1 Tbs olive oil. >From: Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : For everyone who is trying to get more soy in your diet, or anyone who loves good soup, this recipe is for you. It came from The Complete Soy Cookbook, written by Paulette Mitchell. I have made several of her recipes and I'm amazed at how good they are. I am NOT a tofu lover, but these recipes are changing my attitude! Nutritional values according to Master Cook: Cal 96 Fat 3.3 Fiber 2.5 CFF 27.3% * Exported from MasterCook * Creole Poached Chicken Breasts Recipe By :Weight Watchers New Complete Cookbook Serving Size : 4 Preparation Time :0:25 Categories : Cajun, Creole, Carribbean Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 2 onions -- chopped 1 green bell pepper -- seeded and chopped 1 celery stalk -- chopped 1/2 carrot -- peeled and chopped 14 1/2 ounces stewed tomatoes 1/2 cup low-sodium chicken broth 2 tablespoons chopped parsley 1 teaspoon ground thyme 1/4 teaspoon salt 1/8 teaspoon cayenne pepper 16 ounces skinless boneless chicken breast halves or one 4-ounce fillet per serving Chicken breasts are stewed/poached in basic seasonings kicked up a notch with fresh thyme and cayenne pepper. Allow about 25 minutes to get the meal on the table. 1. Wash the chicken and pat dry with paper towels. 2. In a large nonstick skillet, heat the oil. Saute the onions, bell pepper, celery and carrot until tender, 4-5 minutes. Stir in the tomatoes, chicken broth, parsley, thyme, salt and cayenne; add the chicken and bring to a boil. Reduce the heat and poach, partially covered, until the chicken is cooked through, about 8-10 minutes. 3. Using a slotted spoon, transfer the chicken to a platter. Simmer the sauce, uncovered, until reduced by half, about 4-5 minutes. Spoon the sauce over the chicken and serve. Makes 4 servings. EACH 182 calories (22% from fat), 4 grams fat (1 gram sat. fat), 16 grams carbohydrate, 22 grams protein, 541 mg sodium, 49 mg cholesterol, 82 mg calcium, 5 grams fiber Recipe from "Weight Watchers New Complete Cookbook" (Macmillan). Tested by Kathleen O'Gorman for the Free Press Test Kitchen. Mc from Pat Hanneman 1/99. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cumin Crusted Chicken With Gazpacho Salsa Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Mexican & Southwestern Salsa Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup Tomato -- Chopped 1/4 Cup Cucumber -- Chopped 1/4 Cup Green Pepper -- Chopped 2 Tablespoons Red Onion -- Chopped 1/2 Teaspoon Jalapeno Pepper -- Seeded And Chopped 1 Tablespoon Ground Cumin 1 Teaspoon Pepper 1/4 Teaspoon Salt 4 Skinless Boneless Chicken Breast Halves 1 Tablespoon Red Wine Vinegar Parsley Sprigs Combine first 5 ingredients in a bowl; set aside. Combine cumin, pepper, and salt; rub chicken with cumin mixture. Place a large, heavy skillet over medium-high heat until hot. Add chicken and cook 6 minutes on each side or until done. Remove from skillet, reserving drippings in skillet; set chicken aside and keep warm. Add vinegar to skillet, and cook 2 minutes, stirring constantly. Pour over tomato mixture and toss well. Serve with chicken. Garnish with parsley, if desired. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curried Apple Soup Recipe By :MEMORABLE MENUS MADE EASY by Robyn Webb Serving Size : 6 Preparation Time :0:00 Categories : Diabetic Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons canola oil 1/4 cup chopped onion 1/4 cup chopped celery 1/4 cup diced carrots 2 tart apples -- peeled cored and sliced thin 1/4 cup unbleached white flour 1 teaspoon curry powder 5 cups low-fat low-sodium chicken broth 1 cup canned tomatoes -- drained and cut into pieces 1 teaspoon minced parsley 2 whole cloves 1 teaspoon sugar 1/2 teaspoon mace fresh ground pepper 1 dash salt -- optional Preparation -- 25 minutes 1. Heat the oil in a stockpot over medium-high heat. Add the onion, celery, carrots, and apples and saute for 5 minutes. 2. Mix together the flour and curry powder. Sprinkle over the mixture in the pot. 3. Add the broth and cook for 2 minutes. Add the tomatoes, parsley, and cloves. 4. Add the sugar, mace, pepper, and salt. Cook, covered, for 20 minutes. Discard the cloves and serve. [Calories, 94; Calories from Fat; 30; Total Fat, 3 g; Saturated Fat, 1 g; Cholesterol, 0 mg; Sodium, 140 mg; Carbohydrate, 17 g; Dietary Fiber, 2 g; Sugars, 10 g; Protein, 3 g] Notes: *Recipe from Memorable Menus Made Easy by Robyn Webb, M.S. American Diabetes Association Distributed by NTC/Contemporary Publishing 1997 ISBN: 0-945448-82-1 http://www.lisaekus.com/fall97/memmenus.html >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curried Ginger Dressing Recipe By :SOURCE: Cooking Light YEAR: 1997 ISSUE: August PAGE: 133 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup fat-free mayonnaise 1/4 cup reduced-fat peanut butter 1/4 cup thawed orange juice concentrate -- undiluted 1/4 cup honey 1/2 teaspoon ground ginger 1/2 teaspoon curry powder Combine all ingredients in a small bowl. Yield: 1 cup (serving size: 1/4 cup). Nutritional Information: CALORIES 201 (27% from fat); FAT 6.1g (sat 1.2g, mono 2.9g, poly 1.8g); PROTEIN 4.6g; CARB 35.6g; FIBER 0.2g; CHOL 0mg; IRON 0.6mg; SODIUM 342mg; CALC 8mg >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curried Honey Orange Chicken Recipe By :Tyson Foods : Food Service (1999) Serving Size : 12 Preparation Time :2:00 Categories : Chicken Eat-Lf Mailing List Fruit Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds chicken thighs -- still frozen 2 tablespoons Peanut oil ---Curried Honey-Orange Sauce--- 1/3 cup Dry sherry 1/3 cup Orange marmalade 1/3 cup fresh Orange juice 1/3 cup Honey 2 teaspoons Curry powder -- more or less 2 teaspoons Salt 1/2 teaspoon coarsely ground Black pepper 1/4 teaspoon Crushed red pepper --- Additions --- 1 1/4 pounds Sugar snap peas -- thawed and drained 2 1/2 cups Mandarin oranges: canned -- drained 1/3 cup sliced green onions A blend of tastes from the Orient. This pan-Asian dish combines the tart-sweet heat of China with the deep-flavored curries of India; cooked with snow peas and mandarin oranges and served with fried rice. PANTRY : Tyson Tastybird thighs; fast frozen, bone-in, skin on. Recipe may be scaled (4th or 4X). 1. Heat oil in skillet. Brown thighs, skin side down, over medium heat for 5 to 7 minutes or until golden and most of the fat has rendered. Turn and cook an additional 5 to 7 minutes. Arrange thighs in single layer in baking pan(s). 2. Combine next 8 ingredients in bowl. Stir well. Pour over thighs. Bake, uncovered, in preheated conventional oven at 350F for 50 to 60 minutes or until thoroughly cooked. Baste once with pan liquid during cooking. Remove from oven. 3. Remove thighs from pan(s). Keep warm. Pour sauce into a saucepan and cook over high heat for 20 to 30 minutes or until liquid is reduced by half. Keep warm. 4. Add remaining ingredients to thighs. Toss gently. Keep warm. 5. To serve, plate thigh and vegetables. Drizzle with 1 tablespoon sauce. SERVES 12. THIGHS WITH SKIN 3.5 ounces chicken plus 2.5 ounces vegetables plus .5 ounce sauce: Calories: 359; Carbohydrate: 24.8 g; Protein: 19.6 g; Sodium: 484 mg; Fat: 20.3 g. VARIATION : *Substitute chicken Tenderloins. Fast. Simply drizzle with Curried Honey-Orange Sauce and garnish with minced green onions. *As part of an Asian-themed meal/buffet, menu Curried Honey-Orange Chicken with fried rice, chow mein, stir-fried vegetables, and green salad tossed with a commercially prepared Oriental dressing. Trim time by thawing thighs first. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Dark Fudge Brownies Recipe By :Stealth of Health, Evelyn Tribole Serving Size : 20 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can unseasoned black beans -- (15 ounce) 4 ounces unsweetened chocolate 1 tablespoon light butter 6 egg whites 2 cups sugar 2 tablespoons all-purpose flour 2 tablespoons instant espresso coffee powder 1/2 cup chopped walnuts Preheat the oven to 350 Degrees. spray a 9 x 13 inch pan with nonstick vegetable spray. Place the beans in a colander and rinse thoroughly under running water to remove "slime"; set aside and drain. Place the chocolate and light butter in a small microwavable bowl. Microwave for 60 to 90 seconds, stirring every 30 seconds until smooth. In a food processor or blender add the drained beans and 2 egg whites. blend or process until smooth. In a large bowl combine the bean puree, sugar, flour, espresso powder, and the remaining egg whites. With an electric mixer, beat until well combined. Mix in the melted chocolate. Pour the brownie mixture into a prepared pan. Sprinkle the walnuts on top of the brownie batter. Bake for 30 to 35 minutes until the brownied pulls away from the sides of the pan. Cool completely in the pan before cutting into bars---rows of six by five. Makes 20 nice-sized brownies 110 Calories 3.4 grams Fat 2 grams Fiber >From: "Emmylyn" - - - - - - - - - - - - - - - - - - - NOTES : Dark Fudge Brownies I made them and my kids went nuts for them, said they were some of the best brownies they had tried!! My kids are ages from 3-10. If they knew how they were made, though I don't know if they would have even tried them. LOL When I tried the recipe though, I did not have the expresso powder and I just subbed with skim milk, they were still very chocolaty!! and omitted the nuts since my kids don't like them. Out of all my "sneaks," this is one of my favorites and has drawn rave reviews from my neighbors and family. Imagine their surprise when they learn the secret ingredient. One of these brownies has the same amount of fiber as a slice of whole wheat bread. THE SNEAK: A can of black beans is pureed and incorporated into this delicious treat. Espresso powder intensifies the chocolate experience. Note: You can find expresso powder in most grocery stores, usually sold with instant coffee. * Exported from MasterCook * Dried Cranberry Sauce Recipe By :Vegetarian Times, Dec 1994 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cups Dried Cranberries 1/2 cups Red Wine -- Note 1 1 cups Water 1/4 cups Maple Syrup 1 Tbsp Cornstarch -- Dissolved In 2 Tbsp Water Note 1: Original recipe used 1 C red wine Combine cranberries, wine, water and syrup in saucepan; bring to a boil and simmer 5 min. Stir in cornstarch mixture and simmer an additional 5 min. Serve. Serves 8 This was *very* good. Quick and easy to make also. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 45.8 Total Fat 0g Sat Fat 0g Carb 9.2g Fib 0.5g Pro 0.1g Sod 3mg CFF 1% * Exported from MasterCook * Egg Noodles With Warm Tahini Yogurt Sauce Recipe By :GREEK VEGETARIAN by Diane Kochilas (1996 St Martin's) Serving Size : 4 Preparation Time :0:20 Categories : Eat-Lf Mailing List Low Fat Mediterranean Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons tahini 1 lemon -- juiced, strained 1 cup water 2 garlic cloves -- minced 1 cup drained yogurt hot pepper sauce -- to taste 1 pound egg noodles -- preferably Greek hilopittes salt and black pepper -- to taste 1 tablespoon extra virgin olive oil -- or to taste 1/4 cup finely chopped fresh flat-leaf parsley -- leaves only A noodle dish with a yogurt sauce: the flavor grows on you. It's the tahini and overcooked noodles. Fettuccine or the American-style short curly wide egg noodles may be substituted. Diane says, "the Greeks like their pasta well-cooked and swimming in sauce." 1. Beat together the tahini, lemon juice, and water until smooth and creamy. Place the mixture in the food processor, add the garlic, yogurt and a few drops of hot-pepper sauce and pulse until creamy and frothy. 2. Meanwhile, boil the noodles in ample salted water until tender. Drain and reserve 1/4 to 1/2 cup of the liquid. Toss the noodles with from 1 to 3 tablespoons of olive oil. 3. Add the pasta liquid to the tahini-yogurt mixture, place in a small saucepan, and heat for 2 to 4 minutes - gently, to warm through. Season with pepper, pour over the pasta, combine together with chopped parsley, and combine with chopped parsley. Adjust seasonings and serve immediately. PER SERVING with 1-Tbs oil: 586 cals, 16 g fat (25%). >tested/edited by Pat Hanneman 1/99 - - - - - - - - - - - - - - - - - - - Serving Ideas : Grilled eggplant and zucchini slices * Exported from MasterCook * Eggplant With Garlic And Plum Chutney (India) Recipe By :Hanneman (1998) Riverside, CA Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Indian Low Fat Potatoes Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 onion -- chopped 2 teaspoons oil 3 garlic cloves salt fresh lime juice 1 tomato -- diced 1 teaspoon chili powder 1 teaspoon Garam Masala -- or less salt -- to taste 1 potato -- cubed 1 Eggplant -- cubed 1/2 cup water ---OPTIONAL GARNISH--- Fresh cilantro leaves plum chutney 1. Saute chopped onion in oil until brown. Meanwhile puree peeled garlic cloves with a few grains of salt and enough fresh lime juice to form a paste. Add garlic and tomato to onions; stir to combine; saute until it forms a sauce. Add red chilli powder (or flakes), garam masala, and salt. Cook it for a couple of minutes to temper. 2. Add eggplant and potato cubes; stir to coat. Add 1/2 cup water; reduce heat. Let it cook, stirring occasionally, until done (about 15 minutes). Serve garnished with cilantro leaves. Offer plum chutney or other sweet-sour relish. EACH: 161 cals, 6g fat (28% cff). TIP: The smaller the cubes, the faster they cook. Cut potatoes into 3/4-inch bites and eggplant into 1-inch bites so that they cook evenly. An alternative to garam masala: season to taste with a mixture of pumpkin pie spice and curry powder. Serve as entree with basmati rice and a cucumber raita; or as a side dish with a spicy chicken or fish. Email from Pat Hanneman 1/99 - - - - - - - - - - - - - - - - - - - NOTES : I just remembered I had this dish. You know I love eggplant. This spicy eggplant and potato dish goes well with fruit chutneys like the plum chutney. Another dish that goes well is cauliflower and potatoes. * Exported from MasterCook * Escarole Soup With Chicken And Pasta Recipe By :Yvonne Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Pasta Soups & Stews Theme: Unusual Veggies & Fruit Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups Water 3 chicken bouillon cubes 6 Skinless chicken thighs 1 head Escarole -- chopped 1 teaspoon Olive oil 3 cloves Garlic -- minced 1/2 medium Red onion -- chopped salt and pepper -- to taste 1 tablespoon Rosemary -- chopped 1 1/2 cups Pasta -- Orecchiette In a large Dutch Oven, boil chicken thighs in water until done (approx 40 mins). In the meantime, heat non-stick skillet over med heat and spray with Olive Oil Pam. Add olive oil, garlic and onion. Saute until onion starts to soften. Add chopped escarole and season with salt & pepper. Set aside. When chicken thighs are done, remove from broth and chop. Return to pot and turn heat to high. Once boiling, add pasta. When al dente, add escarole mixture. Serve hot, sprinkled with parmesan cheese if desired. >From: Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This is what I made for dinner tonight. It was really good so I thought I'd share. I had no idea what it was going to be when I started. It turned out to be a thick soup with lots of flavor. I hope you like it too. * Exported from MasterCook * Festive Sweet Potatoes Recipe By :Robyn Webb (1997) Serving Size : 4 Preparation Time :0:00 Categories : Diabetic Eat-Lf Mailing List Low Fat Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 sweet potatoes 2 cups crushed pineapple in juice 2 teaspoons cinnamon 1 teaspoon nutmeg 1 tablespoon slivered almonds -- for garnish Forget the gobs of butter and brown sugar. Pineapple and spices add flavor but not unwanted calories and fat. 1. In a large saucepan, boil the unpeeled sweet potatoes over medium head for 45 minutes or until you can pierce them easily with a fork; or bake them directly on the rack in a preheated 375 degree oven for 45 minutes to 1 hour. 2. After completing either method of cooking, let the potatoes cool and then gently peel them. 3. Mash the potatoes with the pineapple and spices. 4. Place in a 1 quart casserole dish and top with slivered almonds. 5. Bake for 20 minutes at 350 degrees. Makes 4 servings (193 cals, 2g fat, 8% cff). Robyn Webb: A Pinch of Thyme. ADA recommended http://www.robynwebb.com/recipes/recipes.html mail from Pat Hanneman 1/99 Pyramid: 1+1/2 veg, 1 fruit, (fat from nuts) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Flax Banana Bread Recipe By :Channel 4, Milwaukee, Wisconsin Serving Size : 20 Preparation Time :1:10 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cups flour 3/4 cup flaxseed granules or ground flax 1/2 cup sugar 1 teaspoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 2 large eggs or 1/2 cup egg substitute 1/3 cup applesauce 1 cup bananas -- mashed, 2-3 ripe 1/2 cup chopped walnuts 1/4 cup brown sugar 1/2 teaspoon cinnamon Preheat oven to 350F. 1. In a large bowl mix together flour, flaxseed, sugar, baking powder, baking soda and salt. 2. In a separate bowl beat together eggs and applesauce. Add dry ingredients and mashed banana alternately to egg and oil mixture, stirring until dry ingredients are moistened. 3. Pour into a greased loaf pan. Combine nuts, brown sugar and cinnamon and sprinkle over batter in loaf pan. Pat down gently into batter. Bake for 55-60 minutes. YIELD: 1 loaf/20 slices; 1 slice = 119 calories, 1g fat (8%), 22mg cholesterol Exchange = 1 starch + 1 fruit Recipe from Laurie Meyer, Registered Dietitian. 1999-Jan. Laurie Meyer, Touch Home Feature, weekly, on TMJ4 News, Milwaukee, Wisconsin. (Milwaukee Journal Broadcast Group) MC and editing from Pat Hanneman 1/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Flax Banana Bread #2 Recipe By :Channel 4, Milwaukee, Wisconsin Serving Size : 20 Preparation Time :1:10 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cups flour 3/4 cup flaxseed granules or ground flax 1/2 cup sugar -- plus 1/2 teaspoon Stevia 1 teaspoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 3 large eggs or 3/4 cup egg substitute 1/3 cup applesauce 1 cup bananas: 2-3 ripe -- mashed 1 teaspoon ground cinnamon 1 teaspoon ground nutmeg Preheat oven to 350F. 1. In a large bowl mix together flour, flaxseed, sugar, baking powder, baking soda and salt. 2. In a separate bowl beat together eggs and applesauce. Add dry ingredients and mashed banana alternately to egg and oil mixture, stirring until dry ingredients are moistened. 3. Pour into a greased loaf pan. Combine nuts, brown sugar and cinnamon and sprinkle over batter in loaf pan. Pat down gently into batter. Bake for 55-60 minutes. YIELD: 1 loaf/20 slices; 1 slice = 119 calories, 1g fat (8%), 22mg cholesterol Exchange = 1 starch + 1 fruit Recipe from Laurie Meyer, Registered Dietitian. 1999-Jan. Laurie Meyer, Touch Home Feature, weekly, on TMJ4 News, Milwaukee, Wisconsin. (Milwaukee Journal Broadcast Group) >From: Mary - - - - - - - - - - - - - - - - - - - NOTES : This was great! Very moist. * Exported from MasterCook * Flounder Provencale In Parchment Recipe By :Cookings Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 24 Ounces Flounder -- 6 Ounces Each 2 Tablespoons Grated Parmesan Cheese 3/4 Teaspoon Dried Basil 1/4 Teaspoon Salt 1/4 Teaspoon Garlic Powder 1/4 Teaspoon Black Pepper 8 Slices Tomato -- About One Medium 4 Slices Onion -- 1/8 Inch Thick 1/2 Cup Chopped Green Bell Pepper Vegetable Cooking Spray Preheat oven to 400F. Cut 4 (15X14 inch) pieces of parchment paper; fold in half crosswise, creasing firmly. Trim each piece of parchment into a large heart shape. Unfold parchment, and place on baking sheets. Place 1 fillet on each parchment heart, near the crease. Combine cheese and next 4 ingredients (cheese through black pepper); sprinkle evenly over fish. Arrange tomato and onion slices over cheese mixture; sprinkle with bell pepper. Fold over remaining half of each parchment heart. Starting with rounded edge, pleat and crimp edges together to seal. Twist ends to seal. coat tops of parchment hearts with cooking spray. Bake a 400F for 12 minutes or until puffy and lightly browned. Place on individual serving plates and cut open. Serve immediately. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fresh Plum Chutney Recipe By :EAST MEETS WEST SHOW #37 Ming Tsai Serving Size : 4 Preparation Time :0:15 Categories : Condiments & Seasoning Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Canola oil -- or spray 2 red onions -- diced 1 tablespoon minced ginger 2 minced Thai bird chiles -- or less to taste 1 tablespoon brown sugar -- or more to taste 8 plums, pitted -- peeled and diced 1/2 cup plum wine -- or sherry Salt and black pepper -- to taste In a saucepan add a little oil and caramelize onions with ginger. Add chiles, sugar and plums. Season. Stir for 5 minutes then deglaze with wine. Simmer on low heat until most of the wine is evaporated. Check for seasoning. Makes about 1 cup: each 146 CALS, 1G FAT (7% CFF) - - - - - - - - - - - - - - - - - - - NOTES : This is my kind of chutney - fresh! not stewed. not crystallized. fresh. We leave the skins on, more fiber and a little tarter * Exported from MasterCook * Fresh Soy Beans (Edamame) Recipe By :The New Soy Cookbook - Lorna Sass Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Theme: Unusual Veggies & Fruit Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- fresh OR frozen soybeans in the pod water salt -- optional 1. Bring a large pot of water to a boil. Add the beans and cook uncovered at a medium boil until the beans are creamy and tender but still firm, 5 to 10 minutes. (Timing and doneness vary according to batch and personal preference. Begin testing every minute after the first 5 minutes to avoid overcooking). 2. When the beans are done, drain them and run under cold water to set the color and halt cooking. Drain well and transfer to a bowl. Serve at room temperature. NOTE: "If you're ever lucky enough to spot fresh green soybeans for sale in an Asian grocery or farmer's market, grab them for an unforgettable taste treat. You'll recognize these diminutive specimens - about 2 inches long - by the delicate brown fuzz covering their green pods. (Backyard gardeners, take note: I've been told that they're extremely easy to grow.) More readily available, but slightly second-best, are the frozen green soybeans found in many Asian groceries. Defrost them, then follow the same directions for preparation. Called Edamame by the Japanese, soybeans in the pod are traditionally served as finger food. Before cooking, they are often rubbed in salt to remove the fuzz from their pods. Alternatively, they are boiled in heavily salted water to fix color and intensify flavor. I don't bother with either approach, finding their looks and subtle but extraordinary flavor need no enhancement. Serve edamame in a large bowl, inviting each diner to split open the pod (easily done with a thumbnail), revealing a few precious green beans that are sweet, nutty and irresistibly rich. They taste best when freshly cooked, although they are still a treat after a brief sojourn in the refrigerator." KSB NOTE: Trader Joe's grocery stores carry frozen edamame. Here in the Seattle area they are often offered as a free appetizer at sushi bars. REG 4 shared by Karin Baumgardner, Issaquah, WA, USA [ksbaum@aol.com] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Frozen Nectarine Yogurt Smoothie Recipe By :The California Tree Fruit Agreement Serving Size : 6 Preparation Time :0:15 Categories : Beverages Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 nectarines -- chopped 1 cup water 1/4 cup honey 1 tablespoon lemon juice 1 teaspoon vanilla 1/4 cup apple juice 1 cup plain lowfat yogurt Combine nectarines, water and honey in saucepan; cook over medium-high heat until nectarines are soft. Remove from heat. Puree in blender or food processor. Stir in lemon juice, vanilla and apple juice. Chill until cool. Whisk yogurt into nectarine mixture. Pour into an 8 X 8-inch pan and freeze until crystals form around edges, about 45 minutes. Stir crystals into middle of pan and return to freezer. When lightly frozen through, whip mixture until light in color. Spoon into storage container and freeze until firm. Let soften at room temperature 10 minutes before serving. EACH 124 CALS, 1G FAT (7% CFF) Try: frozen or as a smoothie -1997 >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : A summer time alternative to store bought frozen yogurt. * Exported from MasterCook * Fruit Bowl Drink Recipe By :Wellness Shakes and Juice Bar Drinks, Time Life Books Serving Size : 2 Preparation Time :0:00 Categories : Beverages Breakfast Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup orange juice 1/2 cup watermelon chunks 1/4 cup raspberries 1/4 cup strawberries 2 tablespoons applesauce 1/2 kiwi fruit -- peeled 1/4 medium pear ice cubes Combine all ingredients in a food processor or blender and process until thick and smooth. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : The Orange Refresher looks similar to some Orange Julius recipes. What a great way to add calcium to your orange juice! And even though berries and melons aren't in season, frozen versions should be wonderful in the fruit bowl drink. * Exported from MasterCook * Fruit Medley With Pomegranate Seeds Recipe By :Cooking Light Serving Size : 5 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Oranges 1 Cup Seedless Grapes -- Halved 2 Kiwi Fruit -- Peeled And Sliced 1 Banana -- Peeled And Sliced 1 Cup Pomegranate Seeds 2 Tablespoons Grand Marnier Fresh Mint Sprigs -- Optional Peel oranges; cut each orange in half lengthwise. Cut each half crosswise into thin slices. Combine orange slices and next 4 ingredients (oranges through pomegranate seeds) in a bowl. Drizzle with Grand Marnier; toss gently. Garnish with mint sprigs, if desired. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruit Salad With Crystallized Ginger Recipe By :8 Weeks to Optimum Health, Andrew Weil Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups sliced fresh fruit 3 slices crystallized ginger -- finely minced 1 cup fresh squeezed orange juice Mix everything together and let sit for at least 30 minutes before serving. >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fusilli With Garden Vegetables And Tarragon Recipe By :Deborah Madison, Vegetarian Cooking for Everyone Serving Size : 4 Preparation Time :0:15 Categories : Eat-Lf Mailing List Low Fat Pasta Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 ripe tomatoes 3 slender carrots: peeled -- thinly sliced 4 small summer squash -- thinly sliced or cubed 1/2 cup peas or a handful sugar snaps 1 small red onion -- quartered and thinly sliced crosswise 1 yellow or red bell pepper -- quartered and thinly sliced crosswise 2 garlic cloves -- minced 2 tablespoons chopped fresh tarragon 3 tablespoons extra virgin olive oil salt and pepper -- freshly ground 12 ounces fusilli pasta Bring a large pot of water to a boil. Blanch the tomatoes for about 10 seconds, the peel, seed, and neatly dice them. Put them in a large bowl. Blanch the carrots and summer squash for 2 minutes and the peas for 1 minute. As they finish cooking, scoop them out with a strainer, shake off the excess water, and add them to the tomatoes along with the onion, bell pepper, garlic, tarragon, and oil. Add salt to the water and cook the pasta until al dente. Scoop it out, add it to the vegetables, and toss well. Season with salt and pepper and serve. mc from "Karen C. Greenlee" cals 504; 12g fat 22% cff. Mail from kitPATh 1/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Garbanzo Dip Recipe By :Cookings Light Serving Size : 24 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Legumes Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup Plain Low-Fat Yogurt 1 Tablespoon Minced Fresh Parsley 2 Tablespoons Lemon Juice 1/4 Teaspoon Ground Cumin 1 Garlic Clove -- Minced 15 Ounces Chickpeas, Canned -- Drained Parsley Sprigs -- Optional Place first 6 ingredients in a food processor; process until smooth. Spoon mixture into a bowl; cover and chill, if desired. Garnish with parsley, if desired. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Garlic And Broccoli Raab Soup Recipe By :Soup: A Way of Life, Barbara Kafka Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Theme: Unusual Veggies & Fruit Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Garlic Broth: -- see directions 3 small heads garlic -- smashed and peeled 1 tablespoon olive oil freshly ground black pepper -- to taste, optional kosher salt 9 cups water --- 2 1/2 teaspoons kosher salt 1/2 teaspoon freshly ground black pepper 3/4 cup ditalini or other small pasta shape -- (135 g) 1 bunch broccoli raab -- * -- stems cut off and yellow and wilted -- leaves discarded and tops and -- leaves sliced across into 1/2-inch -- (1-cm) pieces fresh lemon juice -- to taste freshly grated Parmesan cheese -- for serving kosher salt -- to taste, optional freshly ground black pepper -- to taste, optional * Broccoli Raab is also known as broccoli rape, broccoli di rapini, rapini, or Chinese flowering cabbage. It is slightly bitter. If you can't find it, or don't like it, try another strong green such as mustard greens or kale. Garlic Broth: Cut the garlic cloves in half lengthwise and, if necessary, remove the green germ growing through the center. In a medium saucepan, heat the oil over low heat. Stir in the garlic cloves and cook, stirring often, until the outside of the garlic is translucent and cloves are soft, about 20 minutes. Don't let the garlic brown. Pour in 9 cups (2.25 liters) water. Bring to a boil. Lower the heat and simmer, uncovered, for 40 minutes. The garlic will be very tender. To eat the broth on its own, season with salt and pepper to taste; or use as a stock. --- In a medium saucepan, combine the garlic broth, salt, and pepper. Bring to a boil. Stir in the pasta and boil for 6 minutes. Stir in the broccoli raab and return to a boil. Lower the heat and simmer until the broccoli raab is tender, about 4 minutes. Remove from the heat and stir in the lemon juice to taste. Check the seasoning and add salt and pepper, if necessary. Pass grated cheese at the table Makes 8 cups (2 liters); 8 first-course servings. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : A flavorful base for meatless soups, particularly vegetable and bean, this broth works wonderfully in all recipes on this page. You can also eat the broth on its own ("It's a wonderful hangover cure, should anyone need to know," Kafka says) The slight bitterness of the broccoli de rape contrasts pleasantly with the sweetness of the garlic. The pasta makes the soup more substantial. --- Here is a soup that not only helps you add greens to your diet, but the garlic broth can help you fight off the flu. The garlic broth can be served alone, or as a base for any vegetarian soup. Broccoli Raab is also known as broccoli rape, broccoli di rapini, rapini, or Chinese flowering cabbage. It is slightly bitter. If you can't find it, or don't like it, try another strong green such as mustard greens or kale. --- 1/23/99: Smelled great, but seemed watery tasting to me. Perhaps I erred and added too much water? Sill probably puree the garlic. * Exported from MasterCook * Garlic Chicken Soup For Coughs And Colds Recipe By :Jean Carper Serving Size : 4 Preparation Time :0:45 Categories : Chicken Eat-Lf Mailing List Low Fat Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 quart chicken broth 1 head garlic -- peeled 5 sprigs parsley -- minced 6 sprigs cilantro -- minced 1 teaspoon lemon pepper 1 teaspoon fresh mint -- minced 1 teaspoon dried basil -- crushed 1 teaspoon curry powder hot pepper flakes carrot slices, if desired Place all ingredients in a pan without a lid. Bring to a boil, then simmer for about 30 minutes. Strain the soup, or better yet, remove the garlic cloves and herbs and puree them in a blender, then return them to the soup. Serve hot. >From: KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Garlic Lover's Potatoes Recipe By :Essential Classics Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Vegan Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lb New Potatoes The Smallest You Can Find Olive Oil -- As Needed 4 Cloves Garlic Peel, Thickly Sliced 1 Tbsp Minced Shallots 1/8 Tsp Salt Freshly Ground Pepper -- To Taste Chopped Fresh Rosemary -- Or Chopped Fresh Parsley -- For Garnish This is also good cold - right out of the refrigerator - for late night snacking. Scrub the potatoes well. If large, cut into thick slices. Steam for about 7 min, or until they are firm but slightly tender. Pour oil into casserole dish. Add the steamed potatoes, garlic, shallot, salt and pepper. Toss to mix well. Bake, uncovered, in a preheated 350F oven for 30 min. Stir a couple of times during baking so potatoes cook evenly. If desired, garnish with freshly chopped rosemary or parsley. Serves 4 These were very, very good!! Yes, even cold they were good. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 72.7 Total Fat 0.1g Sat Fat 0g Carb 16.5g Fib 1.4g Pro 2g Sod 72mg CFF 1.1% * Exported from MasterCook * Garlic Pounded And Boiled In Milk Recipe By :Tonics, Robert Barnett (Atlanta Constitution) Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Information, Tips, Misc. Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 clove garlic 1 cup skim milk Crush the garlic. Peel it, trim off the end and mince. Put it in a saucepan with the milk and bring to a high simmer. Don't let it boil too hard. Cook for a minute or two. Drink hot. >From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : The less time the garlic cooks, the more antibiotic activity it retains. Recently published in the Atlanta Constitution, "Garlic, burdock root, and shiitake mushrooms are favorite immune-system builders and should be included in a winter soup or vegetable stock." The antibiotic quality of garlic is strongest when consumed raw; however, completely raw garlic can be hard on your stomach. So a short cooking time (such as 50 seconds in the microwave) is recommended for both preserving the healing quality of the garlic, and for saving your stomach. * Exported from MasterCook * Garlic Rolls Recipe By :Robyn Webb 1997 Serving Size : 6 Preparation Time :0:10 Categories : Breads Diabetic Eat-Lf Mailing List Low Fat Spreads & Sandwiches Vegan Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 whole grain dinner rolls -- or 6-small multi-grain rolls 1 tablespoon very finely minced garlic 1 teaspoon sesame oil 1 dash cayenne pepper 1/4 teaspoon salt Preparation time is only 5 minutes. 1. Preheat oven to 350 degrees. 2. Split open each roll. 3. Combine the remaining ingredients. 4. Spread the mixture over each roll and put the two halves back together. 5. Wrap each roll in foil and bake for 5 minutes. Makes 6 servings, serving size is 1 roll. 84cals, 2g fat (21% cff) Robyn Webb: Memorable Menus Made Easy - Signature Meals for Entertaining or Any Occasion. (ADA recommended) http://www.robynwebb.com/recipes/recipes.html mail from Pat Hanneman 1/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Garlicky Greens Saute Recipe By :Vegetarian Times Complete Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Tried Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cloves garlic -- minced 1 large onion -- minced 1 teaspoon olive oil -- original was 1 tbsp 1/4 cup sherry -- optional -- or white wine 1/4 teaspoon allspice 1/4 teaspoon dried oregano 1/4 teaspoon dried basil 8 cups leafy greens -- cut into strips -- spinach/chard/beet greens/kale -- I used collard greens -- 1/4 cup parmesan cheese -- optional -- I did not use this soy sauce -- to taste -- or salt black pepper Saute the garlic and onion in the olive oil. Add the sherry and the spices. Stir in the greens, and cook, turning occasionally until fully wilted, about 10 minutes. Sprinkle on the parmesan cheese, if using. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : We both agreed that the collard greens were absolutely the best we've ever had -- sweet (with no added sugars), no bitterness, and very tender. I think the secret to both recipes was the addition of tons of garlic and allspice. I've never used allspice in savory veggie dishes, and it was wonderful. No more limiting allspice to just desserts. * Exported from MasterCook * Golden Vegetable Combo Recipe By :Robyn Webb (1997) Serving Size : 4 Preparation Time :0:00 Categories : Diabetic Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup sliced golden delicious apples 2 cups thinly sliced yellow squash 1 1/2 cups thinly sliced carrots 1 small lemon -- remove peel and thinly slice 2 teaspoons cinnamon 1 tablespoon golden raisins 2 teaspoons honey 1 teaspoon nutmeg 1/2 cup water Kids will like this dish. It's bright color is a welcome change from green vegetables! 1. Combine all ingredients in a steamer, with the water on the bottom of the pot. Cover and steam over low heat for 5 minutes until carrots are barely tender Serves 4. 68cals, 0.6g fat (6% cff) Robyn Webb (book Unknown) http://www.robynwebb.com/recipes/recipes.html mail from Pat Hanneman 1/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grapefruit Glazed Ham Recipe By :Josephine Bacon Serving Size : 32 Preparation Time :2:30 Categories : Eat-Lf Mailing List Fruit Low Fat Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 pounds ready-to-eat boneless lean ham 3 large grapefruit -- divided use 1 cup dry white wine 6 tablespoons honey 1 tablespoon cornstarch 1/2 cup water Ready in 2+1/2 hours. Bittersweet grapefruit combines well with the honey and salty ham. 1. Preheat the oven to 325F. Remove any visible fat/jelly from the ham. Place on a trivet in a roasting pan. Bake for 90 minutes. Remove from the oven. Score into diamonds. 2. Squeeze the juice from two of the grapefruit and combine it with the wine and honey. Pour over the ham and return the meat to the oven. Bake for 40 minutes, pasting every 10 minutes. 3. While ham is cooking, peel and section the remaining grapefruit, discarding as much pith and skin as possible. 4. Remove ham from oven and transfer to a platter for serving. Put the roasting pan on the stove over low heat. Combine the cornstarch and water. Add this liquid to the liquid in the pan. Cook, stirring constantly, until the liquid thickens and boils. Pour it over the ham. Garnish with grapefruit sections. Feeds 16 to 32. Makes 32 four-ounce portions, each 174 cals, 6g total fat, 31%cff [2g Sat fat; 53mg cholesterol; 1623mg sodium; 0.3g fiber] BOOK: Eating Meat & Staying Healthy, Josephine Bacon (1987 Barrons) ISBN 0-8120-5865-8 >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Green Bean Parsnip Soup Recipe By :CalciYum! David and Rachelle Bronfman Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Theme: Unusual Veggies & Fruit Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp olive oil 1/4 cup chopped onions 5 cups nonfat vegetable stock 2 cups chopped green beans 2 cups finely chopped parsnips 2 cups packed chopped bok choy 1 cup chopped peeled potatoes 1 tsp dried basil 1 tsp dried thyme 1/4 black pepper In a large pot with a lid, heat oil over medium-high heat. Add onions; cook 2 minutes or until softened. Add remaining ingredients and, stirring frequently, bring to a boil. Reduce heat, cover and simmer for 10 minutes. In batches, using a food processor or blender, process soup to a chunky consistency. Return soup to pot. Heat and serve. Calcium 119mg per serving Calories 166 per serving Protein 4 g per serving Fat 5 g per serving Sodium 811 mg per serving >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : "Light, peppery and slightly chunky, this soup goes well with any attractive dish when garnished with a sprinkling of finely shredded carrots at the center." * Exported from MasterCook * Green Tea -- Info Recipe By :Ellen C. Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Not all green teas taste alike; there is a wide variety of quality and grades. Some are more bitter than others and some are infused with other flavors. I've had fun sampling different green teas and keep a wide selection on hand. Oriental supermarkets are a good place to look for green tea. So are health food stores. And there are many places that sell it on the Net. Here's one site I've used that carries some high quality and exotic teas: http://www.cooksnook.com/xtea.html Some of their teas are even infused with the mumbled chantings of a certified tea shaman! I've had good service from these folks, and they also sell ScanPan and other neat kitchen stuff. Here's another location that sells tea, and also has a lot of good information (I have note ordered from them.) http://www.greentea.com On Brewing Green Tea (from http://www.greentea.com) With green tea, less is the rule. While regular black tea should be brewed using only freshly boiled water, green tea should be brewed at a lower temperature. This will allow the subtle taste of green tea to be fully enjoyed. BY THE CUP: Bring fresh water to a full rolling boil. Remove the kettle from heat and allow the water to cool for several minutes. Using one tea bag for each cup of tea, pour boiling water over green tea bag and steep 2 to 3 minutes. Remove the tea bag and stir. Serve green tea plain, or with a slice of orange or a dash of nutmeg. Try a flavored green tea for a change of pace. Because of its delicate nature, green tea is not generally served with milk. Ellen's Notes: Green tea will not have a dark color. If it does, it has been over-steeped and will most likely be very bitter. I don't bother boiling the water and letting it cool down: I use my coffee maker to heat the water. I use 1 teabag for 18-24 oz water, and 2 teabags for the whole pot (40 - 48 oz). Then I let the tea steep for 4-6 minutes, or longer when I get tied up with email :-) . Beware that some varieties of green tea will become very bitter if over-steeped. Green tea is also good iced. I just put some tea bags in a pitcher of cold water and refrigerate. It is important to remove teabags after several hours to prevent the tea from becoming bitter. Ginger and or lemon are wonderful additions to iced green tea. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Chicken With Nectarine Relish Recipe By :Pat Hanneman, Riverside, California Serving Size : 2 Preparation Time :1:00 Categories : Chicken Condiments & Seasoning Eat-Lf Mailing List Fruit Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ---RELISH--- 1 teaspoon olive oil 1 Spanish onion -- quartered and sliced garlic salt pepper 1 tablespoon light brown sugar -- or more to taste 1 nectarine -- pitted and chopped 1/8 teaspoon garam or paubhaje masala 2 tablespoons Cabernet Sauvignon -- or sherry 1 tablespoon malt or cider vinegar 1 teaspoon balsamic vinegar coarsely ground pepper 1 nectarine -- pitted and sliced ---CHICKEN--- 2 skinless boneless chicken breast halves -- trimmed fat salt and black pepper non-stick cooking spray 2 lemon wedges ---ACCOMPANIMENTS--- 2 cups cooked brown basmati and wild rice pilaf packaged mix --- 1/8 teaspoon peanut oil 2 cups broccoli -- steamed Chicken may be grilled in an Electric grill (Foreman), grill pan, bbq or broiler. Allow time for the appliance to pre-heat. The pilaf mix combined brown basmati, wild rice, a mild blend of Indian savory spices, dried vegetable flakes, mushroom broth and 1/8-teaspoon peanut oil for an aromatic. 1. Prepare relish (30-35 mins). Heat oil in nonstick skillet over medium-low heat. Add onions. Season with garlic salt and pepper. Cook gently, stirring occasionally, until softened and starting to brown, about 10 minutes. Add the sugar, stirring until it dissolves. Add the chopped nectarine and cook another 4 minutes, until mixture is golden brown. Add the garam masala or similar blend and stir to warm. Add wine and vinegar; bring to a simmer and stir until thickened, about 5-10 minutes. Stir in coarse pepper. Add the nectarine slices. Stir well to coat. Reduce heat to lowest. Keep warm, stirring occasionally. 2. Prepare grill or broiler. 3. Prepare chicken: Place chicken breasts between 2 layers of plastic wrap and flatten gently to level the thickness so that the chicken will cook evenly. OPTION: Lemon juice may be squeezed onto the chicken before or after cooking. Season with salt and pepper. Grill chicken breasts until no longer pink inside. (Foreman: from 4 to 6 minutes; other grills 4 to 5 minutes per side or up to 10 minutes total. 4. Serve garnished with nectarine relish; rice and broccoli on the side. Tested! MC and editing from Pat Hanneman 1/99 Recipe adapted from another. CHICKEN WITH RELISH: each 243 cals, 4g fat, (16% cff); CHICKEN WITH COMPLETE MENU: each 488 cals, 7g fat (12% cff). ALTERNATIVE: While chicken is grilling, toast Kaiser rolls. Place lettuce leaves on bottom halves of rolls, top with chicken and nectarine relish. Serve. YIELD: Each approximately 439 calories, 6g fat (12%), 72mg cholesterol. -- from Laurie Meyer (1/99) Touch Home on WTMJ4 News, Milwaukee, Wisconsin. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : Dinner last night was very good. We used a pilaf mix from Trader Joe's. If you have a store near you, try the basmati and wild rice, Indian spices, pilaf mix. We grilled the chicken on our new foreman grill.