* Exported from MasterCook * Grilled Vegetable Salad #2 Recipe By :Cookings Light Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grilled, Smoked, Bbq Low Fat Salads Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup Balsamic Vinegar 1 Tablespoon Olive Oil 1 Tablespoon Water 2 Tablespoons Shallots -- Finely Chopped 1 Teaspoon Dried Italian Seasoning 1 1/2 Teaspoons Molasses 1/4 Teaspoon Salt 1/4 Teaspoon Black Pepper 1/2 Pound Carrots -- Peeled 2 Yellow Bell Peppers 2 Zucchini 2 Yellow Squash 1 Large Onion Combine first 8 ingredients in a large bowl; stir well and set aside. Cut vegetables into 1-inch pieces; add to vinegar mixture, tossing to coat. Let stand 30 minutes, stirring occasionally. Remove vegetables with a slotted spoon, reserving vinegar mixture. Place grilling basket on grill rack, and cover with grill lid. Grill 15 minutes or until crisp-tender, turning occasionally. Return vegetables to reserved vinegar mixture, tossing gently. Cover and refrigerate overnight. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Guacamole Dip, Guiltless Recipe By :Bill Wavrin, chef at Rancho La Puerta (Atl Constitution) Serving Size : 8 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Low Fat Mexican & Southwestern Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup broccoli 1 cup peas -- fresh or frozen 8 ounces Florida avocados -- peeled -- (1 medium) 1 medium tomato -- diced 1/2 red onion -- finely diced 1 green onion -- thinly sliced 1 jalapeno -- minced 2 cloves garlic -- minced 1/4 cup fresh cilantro -- chopped 4 tablespoons fresh lime juice -- to 6 tbsp salt Cook the broccoli until soft. Add the peas and simmer for about 3 minutes longer. Drain and cool. Process the broccoli, peas, and avocado until smooth. Scrap the mixture into a bowl. Add the tomato, onions, jalapeno, garlic, and cilantro. Season to taste with lime juice and salt. Refrigerate up to 2 hours. >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hawaiian Frozen Treats Recipe By :Weight Watchers (Kathie Briggs ) Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 oz plain low-fat yogurt -- any flavor 1 cup lowfat buttermilk -- or fat-free 1 cup crushed pineapple in juice -- do not drain 1/2 teaspoon coconut flavoring 1/2 teaspoon vanilla extract 1/2 teaspoon banana flavoring -- optional Stir all ingredients together and divide into 8 small paper cups. Insert stick into each and freeze. Makes 4 servings (WW: 1/2 Milk, 1/2 Fruit, 5 optional calories) 103 cals, 2g fat (13% cff). >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hearty Lasagna Recipe By : Serving Size : 9 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Italian Low Fat Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- INGREDIENTS: 3/4 pound ground round Vegetable cooking spray 1 cup onion -- chopped 3 garlic cloves -- minced 1/4 cup fresh parsley -- chopped & divided 28 ounces whole tomatoes -- canned 14 1/2 ounces stewed tomatoes -- Italian-style 8 ounces no salt added tomato sauce -- 1 can 6 ounces tomato paste -- 1 can 2 teaspoons dried oregano 1 teaspoon dried basil 1/4 teaspoon pepper 2 cups nonfat cottage cheese 1/2 cup grated Parmesan cheese -- 1 ounce, fresh 15 ounces nonfat ricotta cheese 1 egg white -- lightly beaten 8 ounces lasagna noodles -- 12, cooked 8 ounces Sargento Light Mexican Shredded Cheese -- *2 cups Fresh oregano sprigs (optional) Cook meat in a large saucepan over medium heat until browned, stirring to crumble; drain and set aside. Wipe pan with a paper towel. Coat pan with cooking spray; add the onion and garlic, and saute 5 minutes. Return meat to pan. Add 2 tablespoons parsley and next 7 ingredients (tomatoes should be undrained & chopped. Bring to a boil. Cover, reduce heat, and simmer 15 minutes. Uncover; simmer 20 minutes. Remove from heat. Combine remaining 2 tablespoons parsley, cottage cheese, and next 3 ingredients in a bowl; stir well, and set aside. Spread 3/4 cup tomato mixture in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 4 noodles over tomato mixture; top with half of cottage cheese mixture, 2-1/4 cups tomato mixture, and 2/3 cup Sargento Light cheese. Repeat layers, ending with noodles. Spread the remaining tomato mixture over noodles. Cover; bake at 350 degrees for 1 hour. Sprinkle with remaining provolone; bake, uncovered, for 10 minutes. Let stand 10 minutes before serving. Garnish with oregano, if desired. Yield: 9 servings. NUTRITIONAL INFORMATION From Cooking Light Cookware: CALORIES 380 (25% from fat); PROTEIN 33.4g; FAT 10.5g (sat 5.7g, mono 3g, poly 0.7g); CARB 40.5g; FIBER 2.8g; CHOL 50mg; IRON 3.8mg; SODIUM 703mg; CALC 394mg *Original recipe used Italian Provolone instead of Sargento Light. NOTES : Extremely tasty. The texture is not quite the same as full fat lasagna, but it's better than most. The Cheese doesn't really melt as well. SOURCE: Cooking Light YEAR: 1995 ISSUE: Jan/Feb PAGE: 83 >From: "Jane Paquet" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Herbed Yogurt Dip / Sauce For Baked Potato Recipe By :Robyn Webb (1997) Serving Size : 24 Preparation Time :0:00 Categories : Diabetic Eat-Lf Mailing List Low Fat Potatoes Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup part-skim ricotta cheese 1/2 cup nonfat plain yogurt 2 tablespoons low-fat mayonnaise 1 tablespoon lime juice 1 teaspoon chopped fresh basil or dill or cilantro 24 baking potatoes Smooth and creamy for a baked potato or any vegetable! 1. Puree all ingredients in a blender until smooth. Makes 1 1/2 cups. per tablespoon: 21cals, 1.2g fat (53% cff) Robyn Webb (book Unknown) http://www.robynwebb.com/recipes/recipes.html mail from Pat Hanneman 1/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Herby Mushroom Pasta Recipe By :The Vegetarian, Oct 1992, adapted Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Theme: Pyramid/Cooking For One Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 ounces spinach tagliatelle 1 small onion -- chopped 1/2 tbsp vegetarian margarine 5 ounces button mushrooms -- sliced 1 ounce fresh basil -- finely chopped 1/2 cup lowfat sour cream salt and black pepper 1 pinch cayenne pepper 1. Boil the tagliatelle in salted water for about 10 minutes, drain and keep warm. 2. Sweat the onions in the margarine until transparent, add the mushrooms and cook gently for about 10 minutes. Add the basil and cream and season with salt, pepper and cayenne. Pour over the pasta. >From http://www.vegsoc.org/recipes/solo.html >From: Jenny Herl - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honey Lime Tequila Chicken Recipe By :Robyn Webb (1997) Serving Size : 8 Preparation Time :0:00 Categories : Chicken Diabetic Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 skinless boneless chicken breast halves -- Marinade -- 2 tablespoons honey 2/3 cup fresh lime juice 1/4 cup tequila 2 cloves garlic -- minced 1 yellow onion -- minced 1 red pepper -- minced A little bit of the islands brought to you kitchen! Great dish for parties, a luau perhaps? 1. Combine marinade ingredients and pour over the chicken breasts. Marinate for at least 1 hour. 2. Drain the marinade and grill on each side about 7-8 minutes per side or until no pink remains. Makes 8 servings: 96 cals, 1g fat (9% Cff) Robyn Webb (book Unknown) http://www.robynwebb.com/recipes/recipes.html mail from Pat Hanneman 1/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honey Lime Vinaigrette Recipe By :Homearts Recipe Archive 1995 Hearst Serving Size : 8 Preparation Time :0:30 Categories : Eat-Lf Mailing List Low Fat Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup fresh lime juice 4 teaspoons honey 1 tablespoon rice vinegar 1/8 teaspoon salt A sweet and tangy fat-free salad dressing. Yields: About 1/2 cup dressing Work Time: 5 minutes 1. In small bowl, with wire whisk or fork, mix all ingredients. Each tablespoon: About 15 calories, 0 g protein, 4 g carbohydrate, 0 g total fat (0 g saturated), 0 mg cholesterol, 35 mg sodium. McRecipe by Pat Hanneman (kitpath@earthlink.net) feb98 - - - - - - - - - - - - - - - - - - - NOTES : I think I'd add a little maggi seasoning instead of table salt. * Exported from MasterCook * Honey Mustard Chicken Recipe By :Swanson Serving Size : 4 Preparation Time :0:10 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons cornstarch 1 can chicken broth -- 14.5oz 1 tablespoon honey 1 tablespoon dijon mustard 4 boned and skinned chicken breast halves 1 large carrot -- cut in fine strips 1 medium onion -- sliced 4 cups cooked rice -- hot 1. Mix cornstarch, broth, honey and mustard until smooth. Set aside. 2. In nonstick skillet over medium-high heat, cook chicken 10 min. or until browned. Set chicken aside. 3. Stir cornstarch mixture and add. Cook until mixture boils and thickens, stirring constantly. Return chicken to pan. Add carrot and onion. Reduce heat to low. Cover and cook over low heat 10 min or until chicken is done. Serve with rice. Serves 4. >From: "William S. Grant II" - - - - - - - - - - - - - - - - - - - NOTES : I cooked the chicken a bit longer to ensure it was done (and because the rice wasn't). It came out fine. Whole breast halves were fine, chopped up would be good, too. * Exported from MasterCook * Honey Mustard Garlic Dressing Recipe By :Moosewood Restaurant Lowfat Favorites Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 heads roasted garlic -- * see note 2 tablespoons dijon mustard 1 1/2 tablespoons honey -- to 2 tbsp 3 tablespoons cider vinegar 1/4 cup unsweetened apple juice 1/4 teaspoon salt black pepper -- to taste * To roast garlic: Cut the tops off the garlic heads (about 1/2 inch). Place in aluminum foil, and sprinkle 1 tbsp water over the tops. Cover tightly and roast in a 375F for 45 - 60 minutes. Squeeze the garlic from the roasted heads into a blender. Add all the other ingredients and puree until smooth and creamy. Tightly covered and refrigerated, it will keep for 4 days. >From Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honey Popcorn Balls Recipe By :Unknown Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Low Fat Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Qts popcorn, air-popped 1/2 Cup brown sugar -- packed 1/2 Cup granulated sugar 1/4 Cup honey 1/3 Cup water 1 Tablespoon diet margarine Preheat oven to 300F. Place popped corn in oven while preparing glaze. In a 2-quart pan, combine sugars, honey, and water. Cook until sugar is completely dissolved. Then cook, to 248 degrees on candy thermometer or until firm ball stage. Add margarine. Mix well. Pour over warm popcorn; tossing to coat completely. Bake for 60 minutes, stirring every 15 minutes. Cool slightly. Then, gently shape into balls with butter hands. Place on waxed paper and cool until completely set. >From: Matejka - - - - - - - - - - - - - - - - - - - NOTES : This was the first time we made the Honey Popcorn Balls. They turned out great! If you want, you can make twelve two inch diameter balls or six three inch balls. I didn't double this recipe, but the next time I make it I will. One batch just went too quick around here. * Exported from MasterCook * Hot Smoked Salmon, Quick Recipe By :Michael's Place Serving Size : 6 Preparation Time :0:20 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound salmon fillet -- all bones removed 1 teaspoon sea salt 1 teaspoon ground black pepper 3 tablespoons dark brown sugar Grilling wood chips -- soaked This can be easily be done outside on a charcoal grill if it has a cover that can be pulled down. Just add the wood chips to the hot coals and place the seasoned fish on the grill which has been oiled. Place the fish not directly over the fire but rather cook over indirect heat to hot smoke efficiently. Pull the cover down and cook/smoke to desired doneness. For indoor cooking preheat the oven to 325 degrees and open windows wide. Place the soaked chips in the bottom of a heavy duty roasting pan. Season the fish with the salt, pepper and sugar. Put the fish, skin side down, on a roasting rack and place the rack into the pan with the chips on the bottom. Cover the pan tightly with aluminum foil. Place the pan over the direct heat of the stove top and heat until the chips begin to emit a woodsy odor. Put the covered pan into the oven and hot smoke until done about 20 minutes. Serve with roasted new potatoes and creme fraiche and chives. Yield approximately 1 pound hot smoked salmon >From: BGL - - - - - - - - - - - - - - - - - - - NOTES : Copyright, Michael Lomonaco 1997 * Exported from MasterCook * How To Peel Kiwifruit Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Theme: Unusual Veggies & Fruit Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** We always mashed them when trying to eat them but we felt like fools when we watched a couple of people just cutting them in half and scooping out with a spoon. I would think that is the way to take them out of the skins and then slice them with a sharp knife or just eat them out of their shells. [Edith Martin ] --- A friend from New Zealand taught me to eat them this way. Take a knife, just a regular table knife, and cut them in half. Run the knife under the skin around the sides. Place your fingers on the side of the kiwi and pull down, kind of "sliming" the skin down toward the end of the fruit. Then you just use the skin as a holder and bite into the exposed fruit. Very easy and yummy! Hope I explained this well, its something you almost have to try to understand LOL [Martha ] --- Kiwi skin seems to have a "grain". So it is almost impossible to peel it circularly, like you might an apple or orange. However, if you peel from the top to the bottom in straight lines, even ripe kiwis will peel easily. Kiwifruits, OTOH, will peel easily if you remove the top "knob", and then just cut in strips, straight down. ["Ellen C." ] --- There is a variety of kiwi that is not 'hairy' and the skin can be eaten... the ones I find here are 'hairy' and if you try to eat the skin your mouth swells up (from what I have heard from the produce person and read). I just bought some tonite (they are high in potassium!!) and what I do is cut the stem end off and peel them like you were peeling an orange. I have also cut them in half and scooped the flesh out. If they are over-ripe then I have found that they squish easily. [Reggie Dwork ] --- My husband and I have very different opinions about the best way to eat a kiwi. He will eat the entire fruit, skin and fuzz included, and not get ill. I always cut the ends off, then pare the skin off carefully with my Good Grips swivel peeler (which isn't just for peeling potatoes and carrots), then cut the fruit into pieces and eat them using a spoon. Without the skin, I'd get juice everywhere if I didn't use a bowl and spoon. I've never crushed a kiwi fruit while removing the skin. I don't know whether there is a difference in the type of kiwi fruit you get. I forget the source of the ones we buy -- not necessarily New Zealand though. ["Ellen Pickett" ] --- I used to try to peel them and if they peeled nicely, they were not as good tasting as when they were riper but when riper they would squish. Now I cut them in quarters and scoop them away from the skin with a knife, then slice them. Often just cut in half, cut the hard little ends off and eat them hairy skin and all. Had not heard about the reaction to the skin and have never had it, maybe it happens if you are sensitive to something in it. ["nar" ] --- An easy way to peel - skin a kiwi is: 1. Cut a small slice from each end. 2. Take a teaspoon and carefully slide it halfway under the skin holding it against the skin - turn the kiwi till you have gone around it. 3. Then do the same from the other end and slide the kiwi out. 4. Then you can slice and use to your desires. [Bob Brinkley ] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ideas To Spruce Up Common Veggies Recipe By :Pat Hanneman Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** *Steamed Green Beans tossed with lowfat pesto (commercial or homemade). *Cauliflower with peas, glazed with a blend of apple juice and mustard. *Steamed carrots with orange zest and marjoram/thyme. *Acorn squash half with mixture of chopped broccoli, blanched almonds and a little lemon curd. *Corn and celery with black beans, red bell pepper and sweetened balsamic vinegar (pinch or two light brown sugar per 1/4 cup balsamic) *Chopped fennel bulb and chopped broccoli steamed together with a pinch of red pepper flakes. *Green beans with sliced garlic and fennel seed. *carrots and potatoes with cumin and anise seed. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Indian Potato Chutney Recipe By :Lindsey Bareham (1991) In Praise of the Potato Serving Size : 6 Preparation Time :0:30 Categories : Condiments & Seasoning Eat-Lf Mailing List Indian Low Fat Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound waxy variety potatoes 4 green chili peppers 1/2 teaspoon salt pepper 1 teaspoon cumin seed 1 lemon -- seeded and juiced 1/2 cup plain lowfat yogurt A chutney (chatni) is a hot spicy relish that often contains fruit but doesn't have to. One local restaurant serves minced chile peppers with yogurt: it too is a chutney. Vegetables, like this one, make an unusual relish for a vegetable or meat curry dish. 1. Cook the unpeeled potatoes in salted water. Drain, peel, and dice. Finely dice the chilies, and mix the two together in a serving dish. Season, sprinkle on cumin seeds (warmed, optional). Pour on the lemon juice. Set aside for 10 minutes. Carefully stir in the yogurt. Chill. 2. Serve chilled with any curry dish. Try new potatoes, red potatoes, fingerlings, Yukon golds, etc. Recipe from Pat Hanneman 1/99 - - - - - - - - - - - - - - - - - - - NOTES : Here's another relish: potatoes and peppers. I've seen some made with dal (split lentils/peas). * Exported from MasterCook * Italian Tomato Basil Dressing Recipe By :Moosewood Restaurant Lowfat Favorites Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 sun-dried tomatoes -- (not packed in oil) 1 tomato -- coarsely chopped -- about 1 cup 1 clove garlic -- minced 1/4 cup fresh basil -- coarsely chopped 1/4 cup water 2 tablespoons balsamic vinegar 1/4 teaspoon salt -- or to taste Cover the sun-dried tomatoes with boiling water and set aside. Combine the tomatoes, garlic, basil, water, vinegar, and salt in a blender. When the sun-dried tomatoes are soft, drain and add them to the other ingredients. Puree the mixture until smooth. Covered and refrigerated, this dressing will keep for a week. >From Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Kohlrabi Crudites Recipe By :500 Low-Fat & Fat-Free Appetizers - Sarah Schlesinger Serving Size : 12 Preparation Time :15:00 Categories : Appetizers Eat-Lf Mailing List Low Fat Oriental Theme: Unusual Veggies & Fruit Vegan Vegetables Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Soy sauce -- light 1/2 cup Rice vinegar 1 teaspoon Sesame seeds -- toasted 1 tablespoon Scallions -- minced 4 cups Kohlrabi slices -- cut into chunks Combine soy sauce, vinegar, sesame seeds and scallions. Serve in a bowl surrounded by Kohlrabi chunks. Provide picks for eating. Cal 14 Fat 0.2 Fiber 0.9 CFF 9.3% Serving size: 1/3 cup each >From: Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Kohlrabi is excellent eaten raw. Just peel it and slice it. The taste is similar to cabbage heart. [Bobbie Statman ] * Exported from MasterCook * Kohlrabi: A Gold Mine Of Minerals - Info Recipe By :Annette Doncsecz,Vegetarian Gourmet, Spring 1994 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Theme: Unusual Veggies & Fruit Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** The '90s have sprouted a vegetable renaissance in this country and what was old is new again. Americans are discovering what Northern Europeans have known for centuries-the delicacy of the kohlrabi. its mildly sweet, chestnut-like flavor makes it a wonderful addition to any dinner table. The kohlrabi bulb is crisp and crunchy when raw, while its tender, nonfibrous pulp takes on a smoother texture when cooked. its leaves are also edible, raw or cooked. Besides being tasty and versatile, the kohlrabi is economical and, above all, healthy. In 1554, a German botanist coined the name kohlrabi, which means "cabbage turnip." Like the turnip and the beet, kohlrabi is among the greens that are bred primarily for their roots. However, unlike other greens that are members of the cabbage family such as broccoli, kale and collards, kohlrabi has a bulb that grows above ground. The bulb, which is actually a thickened root, averages between 2" and 3" in diameter with leaves that grow 15in to 18in long. The stems (also called "cords") grow on all sides, encircling the entire vegetable with the leaves reaching upwards. Actually, a kohlrabi somewhat resembles the suspended basket of a hot air balloon. Kohlrabi is one of the more nutritious vegetables in the cabbage family Not only is it an excellent source of potassium, but it also contains natural enzymes that aid digestion and significant amounts of the bone building minerals--calcium, phosphorus and iron. Kohlrabi is chock full of fiber and low in fat. It is nearly a "calorie-free" food, because one cup of raw kohlrabi contains only 38 calories. One cup also supplies more than 100% of the Recommended Dietary Allowance (RDA) for vitamin C.] PICKING THE BEST Kohlrabi is widely available from May through November and a few markets offer it year-round. Select kohlrabis that look crisp and fresh, and avoid those with wilted or yellow leaves. Medium-size bulbs (2" in diameter) can be eaten raw if their thin skins are peeled. Larger bulbs may be woody, so peel and use them in soups or stews just as you would larger onions and turnips. Avoid bulbs that are split or cracked. A kohlrabi bulb can keep for up to two weeks if you trim off its stems and leaves and store it in a cool, dark place like a root cellar or seal it in a plastic bag and refrigerate it. Unwashed leaves placed in a paper bag and refrigerated will remain fresh for two to three days. Both bulbs and leaves freeze well. Simply blanch the bulbs for five minutes and the leaves for three. Seal them in separate plastic bags before freezing. COOKING KOHLRABI The bulbs of kohlrabi can be used instead of turnips or even potatoes, and its leaves can be prepared with other leafy vegetables like spinach or kale. One medium-size bulb generally yields one serving. When ready to use, rinse it under cold running water to dislodge any dirt and cut the stems off close to the bulb. Boil, steam or blanch a whole bulb in salted water for 20 to 30 minutes and a sliced or chopped one for 15 minutes. Microwaving is especially easy. Simply slice the bulb and place it in a covered dish with two tablespoons of water. Cook on high for four to five minutes, stirring once, and let rest for five minutes. Drain and serve. Although the leaves can be eaten raw, they can also be cooked like other greens. Microwave the green leaves for five minutes with only the water that clings to them after washing. Sprinkle cooked leaves with a little sea salt to help retain their bright green color. Simple recipes for this tasty vegetable abound. Thinly sliced and deep-fried kohlrabis make tasty chips for dipping. Small kohlrabi bulbs (about 1" in diameter) do not need to be peeled; just grate them and serve them raw in a salad. Pickled bulbs make an unusual side dish. Or try serving kohlrabi as a turnover. just steam the whole bulbs briefly with apple wedges and a pinch of ground cloves, wrap them both in pastry dough and bake. Seasonings that complement kohlrabis especially well are dill, cumin, tarragon and fennel seeds. A splurge of savory dishes awaits those willing to try this root vegetable that is finally getting the recognition it deserves. Livening up a stew or featured as an entree, kohlrabi adds just the right amount of sparkle to your dining experience. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Leafy Greens Tips Recipe By :1996-1997 The Leafy Greens Council Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Theme: Unusual Veggies & Fruit Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Q.How do you reduce the strong odor that results from cooking cabbage? A.Just drop a whole walnut into the cooking liquid. Q.How do you prevent lettuce from browning when stored several days in the refrigerator? A.The keys to preventing browning during storage are low temperature (ideally 34-36 degrees) and elimination of excess moisture. It is important that the lettuce be well-drained before storing. Q.How do you prevent Red cabbage from discoloring? (Red cabbage sometimes turns purple or blue while cooking.) A.Add 1 tablespoon of vinegar or lemon juice to the cooking water to prevent it from turning blue when cooked. Q.What is a serving? A.A serving of raw leafy vegetables is 1 cup. A serving of cooked vegetables is 1/2 cup. Q.Why do nutritionists recommend cooking in stainless steel, enamel, or glass pans? A.Pans made of aluminum or copper react with sulfur compounds in vegetables to create unpleasant odors and flavors, and destroy vitamin C, folic acid, and vitamin E. >http://www.leafy-greens.org/faq.html >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lemon Poppy Seed Cake Recipe By :Anchor Inn B&B, Syracuse, IN USA Serving Size : 12 Preparation Time :1:00 Categories : Cakes & Frostings Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package lemon cake mix with pudding 1 cup water 1/3 cup applesauce 6 egg whites or 3/4-cup egg beaters 2 tablespoons poppy seeds --- GLAZE --- 1 cup powdered sugar 1 tablespoon lemon juice 1 tablespoon skim milk 2 drops yellow food coloring -- or more Note: 1/8-cup liquid egg substitute replaces 1 egg white. Mix together and pour in 10-inch tube or 12 cup fluted Bundt pan. Bake 350F degrees for 35 - 45 min. When cool, mix the ingredients for the glaze in the order listed. Sprinkle poppy seeds on top of glazed cake. Approximately 245 cals, 5g fat (20% cff). Recipe from the Anchor Inn Bed & Breakfast Syracuse, Indiana. Historic (1905) three-story, yellow frame house was built in the American Four Square architectural style. Lake Wawasee can be seen through the trees from several second story floor windows. Located in Northwest Indiana, 118 miles east of Chicago and 120 miles north of Indianapolis, Anchor Inn is centrally located between South Bend and Fort Wayne in the heart of Indiana's lake country only 1 hour from the University of Notre Dame. http://www.bbonline.com/~bbonline/me/anchorinn/ e-mail from 01/25/99 to recipe-cafe, mc-recipe, eat-lf - - - - - - - - - - - - - - - - - - - NOTES : I saw a demo of a similar cake on FiTtv - that made me look for a recipe on the web. The demo used a standard 2-layer cake with pudding in the box. I'll be looking for a GenMills or Pillsbury or whatever that has the pudding in it but Pillsbury says we can combine a cake mix from their "moist" series with a standard 4-serving box of pudding. * Exported from MasterCook * Lemon Rosemary Chicken Recipe By :Enlightened Classics Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Skinless Boneless Chicken Breasts 2 Lemons 1/4 cups Unbleached White Flour 1/2 Tsp Paprika 1/4 Tsp Salt 1/4 Tsp Freshly Ground Pepper 1/2 cups Nonfat Chicken Broth 1 Tsp Malt Syrup 1 Tsp Crushed Dried Rosemary -- Or 1 Tbsp Chopped Fresh Rosemary Marinating chicken breasts in lemon juice produces the most tender, succulent meat imaginable. Hot or cold, this is excellent. Halve the chicken breasts and put into a glass or stainless-steel bowl. Juice the lemons, strain to remove seeds, and pour the juice over the chicken. Cover with plastic wrap and store in the refrigerator for a minimum of 4 hrs and a maximum of 12. Remove the chicken from the bowl and discard the lemon juice. Put the flour, paprika, salt and pepper in a plastic bag and shake to mix. Add chicken, one piece at a time, and shake until well coated with flour. Place chicken in a baking pan or oven-proof casserole and bake in a preheated 375F oven for 20 min. Remove the baking pan from the oven, pour in the combined chicken stock, malt syrup and rosemary, and return to the oven. Bake for another 15 min. If a sauce is desired, place the chicken on a warm plate, put the baking pan with juices on the stove top, and boil at a high heat for about 4 min, stirring frequently, until the volume is reduced by half. Pour over the chicken and serve. Serves 4 This has wonderful flavor and didn't take that much prep time. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 144.1g Total Fat 1.7g Sat Fat 0.4g Carb 13.7g Fib 0.4g Pro 21.1g Sod 229mg CFF 9.8% * Exported from MasterCook * Lemony Chickpea And Leafy Green Soup Recipe By :Pat Hanneman, Riverside (1998 Dec) Serving Size : 4 Preparation Time :0:20 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon oil and/or margarine 1 small onion -- finely chopped 2 garlic cloves or to taste -- finely chopped 1 pinch garlic salt -- optional 1/8 teaspoon freshly ground black pepper 1 pinch sugar -- white or brown 1 teaspoon chopped fresh basil -- or herb of choice --- ADDITIONS --- 2 cups cooked chickpeas -15oz -- see prep note 1 teaspoon lemon zest -- short julienne defatted broth -- OR 4 cups water -- and more as needed 3 servings vegetable bouillon -- cubes or packets 1 cup chopped fresh spinach -- or green of choice 1 tablespoon chopped fresh parsley -- or more 2 tablespoons fresh lemon juice -- more or less OR lemon wedges Some might call this a "raw" soup. It's ready in under 20 minutes and tastes more "mingled" than "blended." We like that. It's restorative and refreshing to taste the greens and beans along with the seasonings, two of our favorites: fresh basil and lemon. Start the soup with softened onion and garlic and add mashed cooked garbanzo beans and broth. The leaf greens are chopped and added raw to the soup to cook up to 15 minutes. Most greens will cook that quickly, even kale when young. Try the soup with spinach, sorrel, escarole, young chard or romaine. We tested ours with a combination of spinach and sorrel. 1. PREP: After rinsing the chickpeas (garbanzo beans or ceci), transfer to a bowl and crush with a potato masher. If you prefer a smoother soup, add water while mashing the beans or puree the beans with water in a processor. 2. Heat oil(s) in 3-qt saucepan over medium. Add onion and garlic, salt and pepper and cook, stirring, until the onions are soft. Reduce the heat and add sugar and fresh basil and cook, stirring, until the basil is aromatic. 3. Add the crushed chickpeas and lemon peel; stir to combine. Then add water and bouillon; Defatted chicken or vegetable broth may be substituted. Bring just to a boil. Add the chopped spinach and simmer for 12 to 15 minutes. You may want to add water to thin the soup 4. Remove from heat. Add the parsley and stir well to warm it. Taste and adjust pepper, if necessary. Add the lemon juice or serve lemon wedges with the soup at table. Serve hot. PER BOWL: 173 cals; 4g fat (19% cff) Recipe adapted from "Lemony Chickpea and Escarole Soup," in SAVED BY SOUP: More than 100 Delicious Low-Fat Soups to Eat and Enjoy Every Day, by Judith Barrett (1999: Morrow). Judith's version skipped the lemon zest and basil and used more greens. She cooked the soup in 2 stages. 1) 10 to 20 minutes to mellow the flavors of chickpeas, onion, garlic and broth. Puree the result. 2) Add chopped one head escarole, chopped (6 cups); lemon juice, pepper and parsley and cook another 10 minutes. Recipe tested by Pat and Bob. Reheat well. We used SmartBalance Spread with a few drops of extra virgin olive oil; low-salt vegetable bouillon. 12/98 http://www.californiaheartland.org/archive/hl_314/sprouts.htm - - - - - - - - - - - - - - - - - - - NOTES : I just had the leftovers from this chickpea soup and loved it. It reheats very well (micro-zap)! Lunch was a cup of this soup with a "dry" salad of young spinach, apple slices, celery sticks and walnuts and one (not low fat) apricot scone. * Exported from MasterCook * Lentil Soup With Fresh Rosemary Recipe By :Vegetarian Times, Dec 1998 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Med Onion -- Chopped 3 Stalks Celery -- Sliced 2 Med Carrots -- Thin Slice 1 Tbsp Olive Oil -- Note 1 1 cups Dried Brown Lentils -- Rinsed 4 cups Water 1 Tsp Dried Rosemary -- Or -- 1 tbsp Minced Fresh Rosemary 1 Bay Leaf 1 Tsp Red Wine Vinegar Salt And Pepper -- To Taste Dairy Free Note 1: Original recipe used 2 Tbsp olive oil In a large pot, heat oil over med heat. Add onion, celery and carrots and cook stirring often, until beginning to soften, about 5 min. Add remaining ingredients (except salt and pepper) and bring to a boil. Reduce heat to low, cover and simmer until lentils are tender, about 25 min. Discard bay leaf. Season with salt and pepper. This didn't require much prep time if you use a food processor. The flavor was very good and it was filling. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This is warm and filling on a cold evening. Cal 219.7 Total Fat 4.1g Sat Fat 0.6g Carb 33.7g Fib 16.7g Pro 14.4g Sod 184mg CFF 15.9% * Exported from MasterCook * M E N U : Ww Day 234 Recipe By :Weight Watchers New 365 Day Menu Cookbook Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ---BREAKFAST--- 1/2 cup Strawberries -- 1/2 cup 1 cup Cooked Oatmeal -- with 2 teaspoons reduced-calorie tub margarine -- and 1 teaspoon honey 3/4 cup Skim Milk Coffee or Tea -- optional ---LIGHT MEAL--- Peanut Butter and Jelly Sandwich: 1 tablespoon peanut butter 1 teaspoon grape jelly 2 slices reduced-calorie whole-wheat bread 1 cup Carrot sticks 1 cup Celery Sticks 3/4 ounce Oat-Bran Pretzels 1 cup Skim Milk --- MAIN MEAL --- Chicken with Gingered Pear-And-Apple Sauce -- see recipe 1 cup Cooked Brown Rice 1 cup Steamed Baby Carrots -- with 1 teaspoon reduced-calorie tub margarine 2 cups Watercress and Belgian Endive -- with 1 cup red and green bell pepper strips 1 tablespoon fat-free Italian dressing 4 ounces Sugar-Free Chocolate Nonfat Frozen Yogurt Sparkling Mineral Water -- with Lime Wedge --- SNACK --- 1/2 cup Frozen low-calorie orange-flavored drink -- (see recipe) "Frozen Orange Pop" - - - - - - - - - - - - - - - - - - - NOTES : 2 Milks, 3 Fats, 2 Fruits, 12 1/4 Vegetables, 4 Proteins, 6 Breads. 110 Optional Calories. PER SERVING: 28 g Fat, 30 g Fiber. * Exported from MasterCook * Malaysian Chicken Pizza Recipe By :SOURCE: Cooking Light YEAR: 1991 ISSUE: Sep/Oct PAGE: 84 Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Oriental Pizzas & Calzones Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- INGREDIENTS 1/4 cup packed brown sugar 3/4 cup rice wine vinegar -- or cider vinegar 1/4 cup soy sauce, low sodium 3 tablespoons water 2 tablespoons chunky peanut butter 1 tablespoon ginger root -- peeled and minced 1/2 teaspoon crushed red pepper -- up to 3/4 tsp. 4 cloves garlic -- minced vegetable cooking spray 1/2 pound chicken breast, no skin, no bone, R-T-C -- * cut into bite-size 2 ounces Swiss cheese, lowfat -- **shredded (1/2 cup) 1 ounce mozzarella cheese, part skim milk -- **1/4 cup shredded 8 ounces pizza dough -- refrigerated 1/4 cup chopped scallions 1). Combine first eight ingredients in a bowl; stir well with a whisk and set aside. 2). Coat a large, nonstick skillet with cooking spray; place over medium-high heat until hot. Add chicken, and saute two minutes. Remove from pan, and set aside. 3). Pour vinegar mixture into skillet; bring to a boil over medium-high heat. Cook 5 minutes or until slightly thickened. Return chicken to pan; cook 1 minute or until chicken is done. (Mixture will be the consistency of thick syrup.) 4). Roll out pizza crust to desired thickness. I prefer it as thin as possible. Sprinkle cheeses over crust, leaving a 1/2 inch border . Top with chicken mixture. 5). Bake at 500 * F for 12 minutes on bottom rack. (Use a pizza stone, if available.) 6). Sprinkle with scallions, and let stand five minutes. 7). Cut into 8 equal slices and enjoy! NOTES : *or use 6 oz cooked, leftover chicken or turkey breast **Original recipe used regular Swiss and mozzarella cheeses (if I remember correctly). I find that Jarlsberg Lite and the Sargento Light Cheeses work very well in this recipe. NUTRITIONAL INFORMATION (from original recipe, I think): per slice:199 calc, 5.7 g. fat, .75g. dietary fiber As modified in above recipe per MasterCook analysis: 180 calories, 4.5g fat(22.1%CFF), 0.6g fiber Weight Watcher Points= 4 points per slice This is a very flavorful (spicy) recipe! Satisfying for those suffering weight watcher boredom! >From: "Jane Paquet" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mandarin Orange Delite (Pudding) Recipe By :The California Citrus Fruit Cookbook Serving Size : 6 Preparation Time :0:15 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package vanilla pudding mix 2 cups skim milk 11 ounces canned mandarin oranges -- well drained 1/2 teaspoon sugar 1 tablespoon sherry 2 tablespoons toasted almonds -- slivered Prepare vanilla pudding according to directions on the package. Cool. Just before serving, fold in the drained Mandarin oranges and the Sherry. Serve as individual servings in sherbet dishes. Garnish with toasted nuts. YIELD: 6 servings; 112 cals, 0.3g fat without nuts; 130cals, 2g fat (12% cff) with 1 teaspoon almonds each serving. REF: California Citrus Fruit Cookbook by Joyce D. Gardner 1983 pgi publishing isbn 093814202X Hanneman 1998 June. Variation: Other flavors of low-cal pudding, such as tapioca. Omit sherry and use juice of choice: lime, apple, cranberry. Omit sherry and add extract: almond, anise, vanilla, etc. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : Here is a basic idea. It's so much easier now that snack-well and other low-cal, low-fat puddings are available. I think they improved the taste of the snack well puds. Try tapioca or French vanilla with pears and almond extract. Or cut up a nectarine and/or plum. Or soften with orange/apple juice or wine or season with anisette or vanilla. etc. etc. * Exported from MasterCook * Mexican Pork Steaks With Orange Bitters Recipe By :Josephine Bacon Serving Size : 8 Preparation Time :0:45 Categories : Eat-Lf Mailing List Fruit Low Fat Meats Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 large oranges -- divided use 1 tablespoon orange bitters or substitute Angostura bitters -- see note 48 ounces pork tenderloin -- trimmed and cut into one 6-oz portions -- trimmed 1 teaspoon chili powder 1 teaspoon dijon mustard 3 drops Tabasco sauce 1/4 teaspoon ground cinnamon chopped fresh cilantro -- for garnish Ready in less than 45 minutes. Grate the rind and squeeze the juice from 4 of the oranges. Add the bitters to the liquid. Slice the other 2 oranges crosswise into 8 slices (or one per portion), discarding both ends. Sprinkle the meat with the chili powder. Put the meat into a heated nonstick skillet with a lid and cook until brown on both sides. Pour the orange juice over the meat and sprinkled with the mustard, Tabasco and cinnamon. Cover and simmer for 20 minutes. Add half the orange slices and cook for another 5 minutes. To serve, arrange one portion of pork on a dinner plate. Place an orange slice on each piece. Pour sauce over them. Garnish with cilantro or herb of choice. Makes 8 portions, each 245 cals, 6g total fat, 21%cff [2g Sat fat; 111mg cholesterol; 98mg sodium; 3g fiber] ACCOMPANIMENTS: SALSA - made by chopping raw tomatoes with raw white onion and sprinkling liberally with chopped fresh cilantro, salt and pepper. Offer warm flour tortillas and/or hot cooked rice. BOOK: Eating Meat & Staying Healthy, Josephine Bacon (1987 Barrons) ISBN 0-8120-5865-8 MAIL: kitpath@earthlink.net 1999-Jan >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : There are three kinds of oranges: the eating orange, juice orange and bitter orange used for cooking. Orange bitters are made from the peel of the "bitter orange," a variety grown mostly in Seville and Sicily. Orange bitters is hard to find outside of New York. You could substitute Angostura bitters or omit this ingredient from the recipe. You could also improvise by mixing orange liqueur with the basic spices: cardamom, caraway and coriander seed. Bitters are colored with burnt sugar (caramel). Another alternative is to use the juice and zest of the Naranja Agria, or sour orange, available in Hispanic markets in the Americas. * Exported from MasterCook * Minced Fruit Pie Recipe By :Angel Foods, Cherie Soria Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Pies, Crusts & Pastry Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Nut Crust: 1/2 cup raw almonds 1/2 cup raw pecans -- or walnuts cooking spray Filling: 4 ounces dried apples 4 ounces dried pears 4 ounces dried peaches 4 ounces dried figs 1 1/2 cups orange juice 1/2 cup Grand Marnier -- optional 2 tablespoons lemon juice 1/2 teaspoon cinnamon 1/2 teaspoon allspice 1/2 teaspoon nutmeg Make the crust: Preheat the oven to 350. Spray an 8-inch pie pan with the cooking spray. Combine nuts and grind until the mixture begins to stick together. Press the nut mixture firmly and evenly on the bottom and sides of the pie pan. Spray the top of the crust lightly with oil. Bake for 5 - 8 minutes. Fruit Filling: Combine fruits, liquids, and spices and simmer gently for 40 minutes. Drain fruits, reserving liquid. Preheat oven to 375F. Grind mixture in a food processor, adding small amounts of reserved liquid, if needed, to form a sticky filling. (Mixture should be minced, not pureed.) Spread evenly in pre-baked pie shell. Bake for 30 minutes. Allow to cool before cutting. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : You won't believe how good this crust is! It can also be used for other fillings, and it doesn't necessarily need to be cooked. I tasted this crust, used raw, in a torte, and it was incredible! (Can't post the torte because it uses almond cheese, so it is too high fat for here.) Try using this crust for pumpkin, apple, or sweet potato pies. I'd top this with a little of that Cashew Cream! * Exported from MasterCook * Minestrone With Clams Recipe By :Cooking Light, Sept 1994, page 94 Serving Size : 10 Preparation Time :0:16 Categories : Eat-Lf Mailing List Fish & Seafood Italian Low Fat Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup dried baby lima beans 1 tablespoon olive oil 2 cups finely chopped onion 1 teaspoon fennel seeds -- crushed 1 teaspoon dried whole thyme 3 cloves garlic -- minced 52 1/2 ounces low-sodium chicken broth -- (5 cans) 2 cups diced zucchini 1 cup small seashell macaroni -- uncooked 1/2 cup chopped fresh flat-leaf parsley 3/4 teaspoon grated lemon rind 1/4 teaspoon salt 1/4 teaspoon crushed red pepper 1 10 oz. can whole baby clams -- n) undrained 5 tablespoons grated Parmesan cheese Fresh clams -- (optional) Sort and wash beans; place in a large Dutch oven. Cover with water to 2 inches above beans, and bring to a boil; cook 2 minutes. Remove from heat; cover and let stand 1 hour. Drain beans. Heat oil in pan over medium heat. Add onion and next 3 ingredients; saute 5 minutes. Add beans and broth; bring to a boil. Cover, reduce heat, and simmer 1 hour. Add zucchini and next 6 ingredients; cook 15 minutes or until pasta is done. Yield: 10 servings (serving size: 1 cup soup and 1/2 tablespoon cheese). >From: Roberta Banghart - - - - - - - - - - - - - - - - - - - Serving Ideas : Garnish with fresh clams, if desired. NOTES : This inventive soup combines the ingredients of two trattoria classics: minestrone (which is made differently in every trattoria according to family tradition) and white clams with garlic and pasta. Ladle soup into individual soup bowls; sprinkle with cheese. Bobie's Notes: This is delicious. I prepared the beans and onions etc. one day, then reheated and added the zucchini and rest of ingredients. I started this soup last night and finished it this morning. It is really good. * Exported from MasterCook * Minted Cantaloupe Dessert Soup Recipe By :Cooking Light Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Cups Cantaloupe -- Cubed 3/4 Cup Orange Juice 3 Tablespoons Lime Juice 1/4 Teaspoon Mint Extract 2 Teaspoons Powdered Sugar 8 Ounces Vanilla Low-Fat Yogurt 2 Tablespoons Plain Nonfat Yogurt Mint Sprigs -- Optional Place 3 cups cantaloupe and next 3 ingredients in a blender; process until smooth, stopping once to scrape down sides. Add remaining 3 cups cantaloupe; process until smooth. Combine the cantaloupe mixture, powdered sugar, and vanilla yogurt in a large bowl, and stir well with a whisk. Cover and chill. Garnish each serving with a plain yogurt swirl and a mint sprig, if desired. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Minted Lamb Chops Recipe By :Cooking Light Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 Ounces Lamb Chops, Lean 1/2 Cup Dry Red Wine 1 Teaspoon Dried Rosemary -- Crushed 1 Teaspoon Dried Mint Flakes 1/2 Teaspoon Minced Garlic 1/4 Teaspoon Salt Vegetable Cooking Spray 1/4 cup Mint Jelly Trim fat from chops. Combine chops and next 4 ingredients (chops through garlic) in a large zip-top heavy-duty plastic bag. Seal bag; marinate in refrigerator for 8 hours, turning bag occasionally. Remove chops from bag, reserving marinade. Sprinkle chops with salt. Prepare grill. Place chops on grill rack coated with cooking spray; cook 6 minutes on each side or to desired degree of doneness, basting occasionally with reserved marinade. Serve with mint jelly. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Miscellaneous Kitchen Tips #2 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Cottage cheese will remain fresher longer if you store it upside down in the refrigerator. This slows the effects of oxidation. To keep milk past its expiration date add salt. A pinch of salt in a gallon will do it. The salt slows the rate of bacteria growth. Brown sugar will not harden if stored in the freezer. If you freeze wild rice, it will last 3-4 months compared to a week in the refrigerator. A good trick when you go away on vacation is to place a baggie with a few ice cubes in the freezer. If a power failure occurs while you are gone and the food thaws and then refreezes you will know about it when you get home. Ice cream container sealed in a plastic bag will stop ice crystals from forming when it is in the freezer. Potato chip bag open again and they're all stale and yucky?? Pop them in the microwave for 30 to 60 seconds, let stand for two minutes and they'll be crispy again. Regarding tomato paste, it seems a whole can of tomato paste is many times too much for some recipes. Suggestion: take a piece of waxed paper, putting it on a cookie sheet and putting teaspoonfuls of the leftover paste on the paper -- another sheet on top and freeze this. When frozen just peel them off and put them in a baggie and when you need a tsp. or tb. of paste you have it without opening a whole can and there is no waste. OR, put small amounts in an ice tray and then just pop them out when I need them. Quick Whipping -- A teaspoonful of cold water added to the white of an egg causes it to whip more quickly while increasing the quantity. Moldy Fruit -- What should you do with fruit with mold? Throw it away rather than simply cutting off the mold since mold on fruit goes much deeper than what appears on the fruit. Broccoli Stalks -- Don't discard the tough ends of broccoli stalks. Use them for making soups. Measuring Honey -- Measuring honey with a spoon is easy but getting it all off the spoon is another matter--so first rub the spoon with margarine or give it a quick spritz of nonstick spray. Dropping Cookie Dough -- To get cookie dough to drop without sticking dip the spoon in milk first. Storing Cake -- If you store half and apple in the container which you are storing a cake, the cake will retain its freshness. Sticking Cake Layers -- Cake layers sticking to the bottom of the pans? Put them back in a warm oven for a short time. The layers will then come out without a problem. Or, try lining the bottom of your pans with waxed paper. Outdoor cooking -- Fast Starter -- Stuff a crumbled sheet of newspaper under your coals, then roll another sheet of news paper into a cone and poke it through the coals to the paper to form a chimney. Ignite the paper. It will carry the fire into your charcoal. Make cleaning easier -- To make cookout cleanups easier, take a preventive step and spray the cooking grill with nonstick spray before placing the grid over the coals. Food won't stick nearly as much as it does on an untreated grid. Juicy News -- Always use tongs when turning meat on the grill. This way, you'll avoid piercing the meat, which causes it to lose its natural juices. from my friend MJ: >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Molasses Raisin Brown Bread Recipe By :Cooking Light Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup Buttermilk -- Low-Fat 1/2 Cup All-Purpose Flour 1/2 Cup Whole-Wheat Flour 1/2 Cup Cornmeal 1/3 Cup Molasses 1 Teaspoon Baking Soda 1/4 Teaspoon Salt 1/4 Cup Raisins Vegetable Cooking Spray Combine first 7 ingredients; beat at low speed of a mixer for 30 seconds. Beat at medium speed until blended. Stir in raisins. Pour half of batter into a 2 cup glass measuring cup coated with cooking spray. Cover with wax paper and microwave at Medium (50% power) 5 to 7 minutes or until edge is no longer doughy, rotating a half-turn after 3 minutes. let stand 5 minutes. turn loaf out onto a wire rack. Repeat procedure with remaining batter. Cool. Cut each loaf crosswise into 6 slices. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mole (Chile Chocolate Nut Sauce) Recipe By :Lowfat Mexican Cooking, Patrick Earvolino Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Mexican & Southwestern Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 tablespoons sesame seeds 3 tablespoons sliced almonds 1/3 cup chopped onion 2 cloves garlic -- minced 2 tablespoons peanut butter 1 slice whole wheat bread -- toasted and crumbled 4 cups water 1 1/2 teaspoons corn oil 6 chiles anchos 6 chiles pasillas 6 chiles guajillos 1 chicken bouillon cube -- or veggie broth 2 ounces Mexican chocolate (Ibarra) -- broken into pieces -- 2 - 4 oz Toast the sesame seeds and almonds until brown in a skillet. Transfer to blender; add the onion, garlic, peanut butter, toast and 2 cups water. Blend until smooth. Heat the oil in a large saucepan. Add the contents of the blender and simmer for 10-12 minutes until thick, stirring occasionally. Slice the chiles anchos down one side; remove seeds and veins; and spread flat. Toast in a heated saucepan, about 5 minutes per side. Heat the intact pasillas and guajillos in a cast-iron skillet over medium heat for 4-6 minutes. Turn frequently. Do not blister the skins, or they will taste bitter. When dark and aromatic, remove from pan and allow to cool. Remove stems. Tear half of the chiles into strips and place in blender with the bouillon cube and 1 cup water; puree. Add the puree to the saucepan with the peanut mixture and stir well. Tear the remaining chiles and add to blender with 1 more cup water. Puree, and add to saucepan. Bring the sauce to a boil, stirring continuously. Add 1 cup water and 2 - 4 ozs of the chocolate. Bring to boil; then simmer for 20 - 30 minutes over low heat, stirring occasionally, until fairly thick. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : The author recommends serving this over chicken, enchiladas, eggs, and especially rice. He also says, "Mexican chocolate is essential for this recipe. I found it impossible to create an authentic-tasting dish using any other kinds of chocolate, including cocoa powder and semi-sweet chocolate". * Exported from MasterCook * Nectarine Oat Muffins (Cape Fruit) Recipe By :Unifruco, South Africa (1999) Serving Size : 20 Preparation Time :0:25 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups whole-wheat flour 1 cup rolled oats 1/2 cup unprocessed bran 1/2 cup brown sugar 1 1/2 teaspoons baking soda 1 1/8 teaspoons salt 2 eggs 1 5/8 cups buttermilk 1/4 cup vegetable oil 3 nectarines -- chopped 3 teaspoons orange zest 1 1/2 teaspoons cinnamon TO MAKE 20 small muffins. Some measures were converted from metric units. Combine all ingredients in mixing bowl. Stir until blended. Spoon batter into small non-stick muffin cups. Bake in preheated oven at 400F/200C for 20 minutes. Recipe from The Unifruco or Cape Fruit Company, from Cape Town South Africa - see http://barracuda.electric.co.za/capefruit/index.html MC and email from Pat Hanneman 1/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * New England Clam Chowder #3 Recipe By :Betsy Burtis Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 39 ozs canned clams -- minced & chopped 3 slices bacon -- chopped 2 cups clam juice -- from clams 6 med potatoes -- peeled and diced 1/2 cups chopped onion 4 cups fat-free half and half 3 tbsps flour 1/2 tsp Worcestershire sauce salt and pepper -- to taste 1/4 cups sherry -- or to taste dried thyme -- to taste Drain clams, reserving liquid. Add enough water to reserved liquid to measure 2 cups liquid; set aside. In large saucepan or Dutch oven fry bacon until crisp; remove bits of meat and set aside. Saute onion and garlic in bacon drippings. When almost soft, add reserved liquid and potatoes to pan. Cook covered about 15 minutes or until potatoes are tender. Stir in clams and 3 cups of the half and half. Blend remaining half and half with flour and stir mixture into chowder. Cook and stir until bubbly. Cook 1 minute more. Add Worcestershire sauce, salt and pepper, sherry, and thyme. Sprinkle bacon on top and serve. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : This recipe has been fiddled with so much I consider it my own now, but the basis of it came from Better Homes and Garden Cookbook. I make this with fat-free half and half and it is wonderful, but I know that you can't get it in all areas of the country. Try a combo of evaporated skim milk and regular half and half. I'm not sure how it would be with all evaporated milk, maybe someone else has tried it. * Exported from MasterCook * Ninety Grain Bread Recipe By :Martha Stewart Serving Size : 1 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups ninety grain flour 2 cups homemade water 1 teaspoon homemade baking soda 1 teaspoon homemade sugar Drop by the US Department of Agriculture and pick up a selection of grain seed from English-speaking, democratic countries. At this point, there are about 101 left. Pick out only the most handsome seeds. You will find 90. Plant in the spring. Harvest in the fall. Separate the wheat from the chaff and grind. I find that nothing beats a good old fashioned windmill for this purpose. Combine ingredients to form dough. Alternately knead and let rise every hour for one day. There is no time for sleeping on this one. Form loaf into interesting shape. I get the most compliments on my Challa Braid/DNA Double-Helix look. Bake in a clay or brick oven. I own one. If you don't, any professional baker' oven or industrial proofing will do. Let cool for 47 seconds. Serve warm on white ash bread board with homemade butter. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : This is simply the best, most nutritious, as well as politically correct bread recipe I have ever come across. * Exported from MasterCook * Nopales (Cactus Paddles) Cultural Craving - Info Recipe By :San Jose Mercury Newspaper, 1/27/99 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Theme: Unusual Veggies & Fruit Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** BY JENNIFER MENA, Mercury News Staff Writer MEXICAN food has gotten a bad rap as fattening and filling. Maybe that's because the burritos and beans hog the spotlight while their lighter, more nutritious cousin, the nopal cactus, sulks offstage in the dark. In what has become a vicious cycle of neglect, the nopal is absent from most Mexican restaurant menus, so consumers don't know much about it and therefore major supermarket chains don't carry it. No wonder that many non-Mexicans overlook this vegetable with its delightful tart green-bean taste. But just because nopales are hard to find doesn't mean they should be banished as edible outcasts. In fact, there are many culinary, cultural and medicinal reasons to invite nopales -- the leaves of the prickly pear cactus -- to your dinner table. ``Many people don't know it, but nopales are very important in the Mexican diet,'' says Franciso Cisneros, chef at Guaymas Restaurant in Tiburon. ``It's really the national vegetable.'' Nopales are believed to come from Mexico because the country is teeming with the plants. Many a Mexican highway is hemmed in by thousands of the plants, standing firm in the face of gusty winds sweeping through swaths of undeveloped land. The image of the nopal can be found on ancient paintings and books. Shamans or sorcerers consider the nopal to be a talisman capable of warding off evil spirits. Even the Mexican flag is graced with the image of the humble nopal. Visit San Jose's Peralta Adobe and Fallon House, 175 W. St. John St., to learn even more about nopales. Tour guides explain how the cactus, which grows densely on the grounds, is best blanched to eliminate most of the sliminess. But ages ago, pioneers often opted for the quick trail-cooking method, where the nopales would be thrown on an open fire until the spines burned off. Then, the outer layer was peeled away and the sticky insides eaten. Volunteers there demonstrate this cooking method every Founder's Day in November, as well as other times throughout the year for special events. Other folks need a nopales-fix much more frequently. Mexican immigrant Pepe Rojas loves nopales so much that he grows them outside his Fair Oaks apartment. He loves their taste, and they remind him of home. Sometimes his wife prepares them in the traditional way that reduces the gooey liquid inside them. Other times, he just picks off the thorns and throws the raw vegetables, including their juice, on the grill. ``I can't live without them, says Rojas. ``They're something I really love, and they are very nutritious.'' Nopales are cholesterol-free, low in sodium, and high in fiber and vitamin C. Beauty companies have made sun and wrinkle protection products with the nopal because of its high content of vitamin A. Mexican government studies show that eating nopales can help control diabetes, a disease caused by deficiency of the insulin that helps body tissues use blood sugar. Nopales, researchers believe, trigger sugar processing. Surprisingly, nopales have gained limited popularity outside Mexico, the American Southwest, Japan and Spain. In the Bay Area, they can be found in most Mexican markets, often chopped up and bagged in pound plastic sacks that sell for about $1.50. If you decide to buy them, you'll need to do some groundwork before mixing the nopales with other foods. If you don't find them in these neat bundles and you buy the cactus as paddles, make sure all the thorns have been removed. A vegetable peeler shaves them off nicely. Trim the outside edges of the pads as well, then use a sharp knife to dice the nopales into tiny squares, about the size of confetti pieces. Resist your temptation to eat them raw; they don't taste like much before they're cooked. Rinse the bits and toss them into a gallon of water with a garlic clove and a pinch of salt. Bring the mixture to a boil. Simmer for about 15 minutes. The bright green nopales should fade to olive, and the little pieces should become more supple. Use a colander to remove the liquid, which includes the water used in cooking, as well as the juice of the nopal. If the nopales do not lose this juice, they become quite sticky, and preparing a nopal dish can be like playing with melted bubble gum. Once you strain off all the liquid, you're ready to begin to prepare a nopal dish. For an easy side dish, put 3 tablespoons oil in a saucepan and add the nopales, 2 diced tomatoes, 1 small onion diced and serrano chiles to taste. Cook on a low to medium flame for about 20 minutes. This is the most typical way to make nopales. They can be served warm as a side to a Mexican main dish such as fajitas, or teamed up with mesquite-roasted chicken. If you have leftovers, don't bother to reheat -- they're great for nibbling cold. Here are some other ways to serve nopales cold after they've been cooked. Place heated or cold nopales in a shallow dish and decorate with slices of avocado. Or, if you want to be more elaborate (or if you want to celebrate a Mexican holiday), place the nopales in the center of an oval platter and place on each side fine strips of Mexican cheese known as queso fresco (look for brands El Mexicano, Cacique and Azteca in most supermarkets). Then line with slices of tomato to mimic the green, white and red Mexican flag. Another simple dish is eggs with nopales, which became a revered dish several years ago because it was a favorite of former Mexican President Carlos Salinas de Gortari. When he left office, Salinas was quite unpopular with his electorate, but some voters still eat the dish with gusto. Beat 3 eggs, then pour them into a buttered saucepan. When the eggs begin to jell, throw 1 cup of the cooked mixture of nopales, tomato, onion and chile into the saucepan. Stir frequently until the eggs are cooked. Serve. (c) 1999 Mercury Center. Copied with permission >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oatmeal Muffins Recipe By :The Canadiana Cookbook/Mme Jehane Benoit/1970 Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups buttermilk 1 cups oats, rolled (raw) 4 tbsp melted butter 1/2 cups honey -- or brown sugar 1 pinch mace 1 egg -- beaten 1 cups all-purpose flour 1 tsp baking powder 1/2 tsp soda water 1/4 tsp salt Pour the milk over the oats and let stand 30 minutes (don't use instant or quick cooking oats - they make a tasteless muffin). Mix butter, honey or sugar, mace and egg in a bowl, then add oatmeal and mix again. Sift remaining ingredients together, add and stir enough to blend -- the less stirring, the better the muffins. Grease 1 1/2 to 2 inch muffin cups, fill 2/3 full with batter and bake in a 400 degree F oven 12-15 minutes. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : Made these yesterday and they are yummy. They are a fairly plain muffin that are adaptable enough to serve with any flavors in a meal (I served them with my jambalya). They are also good by themselves with some fruit spread. I made mine in regular size (2 1/2") muffin tins and they cooked for the same amount of time. A 10-year old girl made these for me when I was judging a honey contest in Winnipeg. They were so good that I asked her for the recipe. Serve them hot with whipped butter and Manitoba honey. * Exported from MasterCook * Orange Cranberry Flax Muffins Recipe By :Channel 4, Milwaukee, Wisconsin Serving Size : 12 Preparation Time :0:45 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup cranberries -- coarsely chopped 2 tablespoons sugar or sugar Twin 1/4 cup orange juice 2 3/4 cups flour 1/2 cup flaxseed granules or ground flax 1/3 cup sugar 2 teaspoons baking powder 1 teaspoon baking soda 1/2 teaspoon salt 1 teaspoon orange peel 1 large egg or 1/4 cup egg substitute 1/4 cup fat free sour cream 1 tablespoon canola oil 1 1/4 cups orange juice Preheat oven to 375F. 1. Blend together cranberries, 2 tablespoons sugar and 1/4 cup orange juice and set aside. 2. DRY - In a large bowl, mix together flour, flaxseed, sugar, baking powder, baking soda, salt and orange peel. 3. WET - In another bowl combine egg, sour cream, oil and 11/4 c. orange juice. 4. Pour liquid ingredients into dry ingredients. Stir until ingredients are moistened. Do not over mix. Fold in cranberry mixture. Fill muffin cups 3/4 full. Bake for 30-35 minutes. YIELD: 12 muffins; 1 muffin = 212calories, 3g fat (13%), 18mg cholesterol Exchange = 2 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 * Orange Pudding : Tapioca Pudding With Oranges Recipe By :Robyn Webb 1997 Serving Size : 6 Preparation Time :0:00 Categories : Desserts Diabetic Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup pearl tapioca 2 1/2 cups water 1/4 cup sugar 1 orange -- peeled & sectioned Preparation time: only 5 minutes 1. Combine the tapioca with 1/2 cup of the water and the sugar. Mix well, then let stand for 2 hours. 2. Boil 2 cups of water and add the tapioca mixture. Cook until tapioca is creamy, about 2-3 minutes. Add the orange sections and cook for 2 minutes. Makes 6 servings, each 1/2 cup. Exchanges: 1 1/2 Carbohydrates. Calories: 92; Calories from Fat: 0; Total Fat, Saturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 0 mg.; Carbohydrate: 23 g; Dietary Fiber: 1 g; Sugars: 11 g; Protein: 0 g Robyn Webb (unknown book) http://www.robynwebb.com/recipes/recipes.html mail from Pat Hanneman 1/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orzo And Tuna Casserole Recipe By :miller@micro.ti.com (Jenni Miller) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cans tuna (packed in water) -- drained and flaked 1 can Campbell's 98% fat free cream of mushroom soup 1/2 cups. water 1/4 cups. white wine 2 tbsp. lemon juice 1 tbsp. garlic powder 2 tbsp. dried dill weed 2 cups. frozen broccoli florets 8 oz. orzo -- uncooked lemon pepper seasoning -- to taste (optional) Preheat oven to 400F. Cook orzo according to package directions. Drain accordingly. Mix all other ingredients in a large bowl, then stir in orzo. Pour into cooking-sprayed casserole dish or 9x13 pan. Sprinkle with lemon pepper. (This really added a nice flavor, so if you don't have lemon pepper, I would recommend using some other spice to perk up the flavor. It might be a little bland without it.) Cover and bake for 15-20 mins., until heated through. - - - - - - - - - - - - - - - - - - - NOTES : I threw this together last night with some stuff I had handy in the pantry. It was quick and tasty, although we did need to sprinkle some salt on top... I *love* orzo (a small, rice-like pasta). * Exported from MasterCook * Oven Baked Potato Chips Recipe By :Richard Zaylskie Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Snacks Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- olive oil spray potatoes -- thinly sliced cheese Our favorite use of an oil sprayer is to lightly spray a cookie sheet with oil, thin-slice (1/16") some potatoes, and either spray them and put on some cheese sprinkle (or garlic salt, etc.) or some other flavoring. 15 min @ 400 deg. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pan Roasted Potatoes With Whole Mustard Seeds Recipe By :MEMORABLE MENUS MADE EASY by Robyn Webb Serving Size : 6 Preparation Time :0:00 Categories : Diabetic Eat-Lf Mailing List Low Fat Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups potato chunks -- such as russets or red) -- unpeeled 2 teaspoons canola oil 1 bay leaf 1 tablespoon mustard seeds -- black or yellow 1/4 cup minced onion 2 teaspoons paprika 1 dash cumin 1 dash cloves fresh ground pepper 1 dash salt -- optional Preparation -- 10 minutes 1. Parboil the potatoes for 5-6 minutes in a pot of boiling water and drain. They should be firm, yet a little tender. 2. Heat the oil in a large nonstick skillet over high heat. Add the bay leaf and mustard seeds and saute until the seeds begin to pop. Add the onion and lower the heat to medium-high. 3. Add the potatoes and saute, turning constantly, until the potatoes begin to turn crispy. Add the paprika and saute for a few more minutes. 4. Add the seasonings and toss to coat the potatoes. Cook for a few more minutes. Remove the bay leaf and serve. [Calories, 98; Calories from Fat, 21; Total Fat, 2 g; Saturated Fat, 0 g; Cholesterol, 0 mg; Sodium, 7 mg; Carbohydrate, 18 g; Dietary Fiber, g; Sugars, 2 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 * Parsley Roots - Ideas Recipe By :PatHanneman Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Theme: Unusual Veggies & Fruit Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Fragrant Parsley Roots are in our markets. They look like tiny pale carrots. Buy them with their greens. Use the greens as an herb (like dill weed). Scrub or peel; trim the stem end. Can be eaten raw. Add to a slaw or juice them. Cooked: add to stews or soups -- Potato, leek and parsley root soup. Or slice them into a potato gratin (yummers!) Or add, diced, to poultry stuffing (bread or rice). Or mash and serve like potatoes. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta E Fagioli #2 Recipe By :www.mymenus.com/cgi-bin/webfilter?001vggd2 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Low Fat Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 Tsp. olive oil 2/3 Cup canned crushed tomatoes 2 Cloves garlic -- minced 1 Tablespoon rosemary -- crumbled, PLUS 1 Teaspoon rosemary 2 2/3 Cups vegetable or chicken stock 1 1/4 Lbs. canned white kidney beans -- rinsed and drained 3 Ounces rotini pasta -- or fusilli 1/2 Lb. zucchini -- cut into 1/2 inch -- pieces 1 Tablespoon grated Parmesan cheese -- plus 1 Teaspoon grated parmesan cheese Prep: 10 min, Cook: 30 min. Heat oil in a heavy nonreactive saucepan over medium heat. Add next 3 ingredients. Simmer 5 minutes, stirring occasionally. Add 2 cups of the stock. Combine remaining stock with 2/3 cup kidney beans in a blender. Puree. Transfer to tomato mixture. Add remaining kidney beans. Bring to a boil. Reduce heat to low and simmer 10 minutes. Add pasta and zucchini. Cook 10-12 minutes or until pasta is al dente. Season with salt and pepper to taste. Serve with Parmesan. Per serving: calories 515, fat 2.0g, 3% calories from fat, cholesterol 2mg, protein 30.0g, carbohydrates 95.2g, fiber 4.8g, sodium 131mg. Potassium 1895mg 54% >From: Carol A Gonzalez - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta Primavera Salad With Peanut Sauce Recipe By :Weight Watcher's Simply Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Sauces & Gravies Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cups raisins 2 tbsps creamy peanut butter 2 tbsps chutney 1/2 cups sliced green onions 1/2 cups red bell pepper -- in strips 1/2 cups green bell pepper -- in strips 1/2 cups pea pods 1/4 cups sliced zucchini 1/4 cups sliced yellow squash 1 garlic clove -- minced 2 cups cooked spaghetti -- hot 1 dash crushed red pepper In small cup, combine raisins and 1/4 c warms water; set aside. In 1 quart microwaveable casserole, combine peanut butter and chutney. Cover and microwave on high (100%) for 1 minute. Add scallions, bell pepper, peapods, zucchini, summer squash, and garlic and stir to combine. Cover and microwave on medium (50%) for at least 3 minutes (depending on how crunchy you like your veggies), stirring once halfway through cooking. Drain raisins, reserving liquid. Add raisins, spaghetti, and red pepper to peanut butter mixture and toss to coat. Cover and microwave on medium for 1 minute. If peanut butter mixture is very thick, add some of reserved liquid from raisins. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : W.W. suggests serving as a main dish, hot. I prefer it as a salad at room temperature. As a salad it serves at least 4. * Exported from MasterCook * Peach Melba Bread Pudding Recipe By :Best Recipes: Easy Holidays Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces peach halves in juice 4 cups bread cubes 1/2 cup raisins 1 1/4 cups skim milk 1 cup Egg Beaters(r) 99% egg substitute 1/2 cup sugar 2 tablespoons margarine -- melted 1 teaspoon vanilla extract 1/4 teaspoon cinnamon 1/2 cup raspberry jam -- warmed Drain peaches & reserve 1/4 cup juice. Chop peaches. In a greased 13 x 9 baking dish, combine bread cubes, raisins & chopped peaches. Blend milk, Egg Beaters, sugar, margarine, vanilla, cinnamon & reserved peach juice. Pour over bread mixture. Bake at 350F for 45-50 minutes or until knife inserted in the center comes out clean. Serve pudding warm & topped with warmed raspberry jam. (Raspberry syrup can be substituted for the jam). >From: JusNeedlin@aol.com - - - - - - - - - - - - - - - - - - - NOTES : We tried this last week & it was very good. Leftovers reheat well in the microwave. * Exported from MasterCook * Pear And Pomegranate Salad Recipe By :Mayo Clinic - Williams Sonoma Cookbook (1998 Time-Life) Serving Size : 6 Preparation Time :0:45 Categories : Eat-Lf Mailing List Fruit Low Fat Salads Theme: Unusual Veggies & Fruit Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pomegranate -- seeds only 6 green-skinned pears -- or total of 2 1/2 pounds pears 3 tablespoons lime juice 2 tablespoons minced tarragon This autumn salad could be called a potassium salad, as pomegranates are rich in this essential mineral. Pomegranates are refreshing and beautiful, though they can be messy to seed. Take care when preparing this, as the crimson pomegranate juice can stain. Prep: 15 mins, chill: 30 mins. 1. Using a knife, slit the pomegranate several times, then pull it apart into rough chunks. Pry out the clusters of red seeds. Discard the membrane. 2. Halve and core the pears, then cut them into bite-sized pieces. 3. In a large bowl, stir together the pears and lime juice. Add the tarragon and pomegranate seeds and toss gently to combine. Cover and refrigerate for at least 30 minutes to allow the flavors to marry. 4. Serve: divide among individual plates. EACH 123 cals, 1g protein, 31g carb, 1g fat (6% cff), 2mg sodium, 4g fiber, 341mg potassium. Mail from Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : I think pomegranates are more trouble than they are worth. and the seeds were hard on my teeth. Every once in a while.... We do like the juice as a flavoring for salad dressings and other juices. Plus pomegranates are are good source of potassium. * Exported from MasterCook * Peppered Pear Raspberry Salsa Recipe By :SALSA by P. J. Birosik (MacMillan 1993) Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Salsa Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Anjou pears -- peeled and cored seeded and chopped -- 1/4-inch dice 3 serrano pepper -- minced 1 cup sweet white wine 1/2 cup raspberry vinegar 1 lime -- juiced 1 pint fresh raspberries -- 1/2-inch pieces 1 teaspoon fresh ginger -- finely grated 1/2 teaspoon crushed red pepper flakes Place pear pieces in a small, deep, preferably glass bowl. Add the chiles, wine, vinegar and lime juice. Cover and refrigerate overnight. Drain and discard the marinade and chile pieces, reserving 2 tablespoons of liquid. Add the raspberries (cut fruit that is too large) to the pears. In a small bowl, mix together the reserved liquid, ginger and pepper flakes. Pour this over the fruit. Stir gently to coat. Serve immediately or cover and refrigerate no more than 2 hours prior to use. This salsa will not keep. Makes about 1+1/2 cups. [per 1/4 cup: 79 cals, 0.4g fat] >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : The heady contrast between spicy hot and sweet makes this unusual salsa a fascinating complement to roast poultry or pork. TIP: Underripe pears would be too grainy for this salsa. Substitute canned pears in their own juice, if necessary.