* Exported from MasterCook * Perfect Pastry Crust Recipe By :Cooking Light - November 1998 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pies, Crusts & Pastry Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup all-purpose flour -- divided 3 Tbsp ice water 1/2 Tsp cider vinegar 1 Tbsp powdered sugar 1/4 Tsp salt 1/4 Cup vegetable shortening Preheat oven to 400F. Lightly spoon 1 cup flour into a dry measuring cup; level with knife. Place flour, sugar, and salt in food processor; pulse 2 times or until combined. Add shortening; pulse 10 times or until mixture is combined. Add ice water and vinegar through food chute, pulsing just until combined ( mixture won't form a ball). Gently press mixture into a 4-inch circle on heavy-duty plastic wrap; cover with additional plastic wrap. Roll dough, still covered, into a 12-inch circle; freeze 10 minutes. Remove 1 sheet of plastic wrap; let stand 1 minute or until pliable. Fit dough into a 9-inch round pie plate or 9-inch round removable-bottom tart pan. Remove top sheet of plastic wrap. Press the dough against bottom and sides of pan. Fold edges under or flute decoratively. Arrange pie weights on a piece of foil in bottom of dough; bake at 400F for 20 minutes or until edge is lightly browned. Remove pie weights and foil; cool on a wire rack. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : This is not intended to be served alone. When filled with a very lowfat pie filling, the %CFF are acceptable. * Exported from MasterCook * Pineapple Berry 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 -------- ------------ -------------------------------- 1 1/2 cups pineapple juice 1/2 cup frozen raspberries -- unsweetened 1/2 cup frozen strawberries -- unsweetened 2 teaspoons nutritional yeast -- * * The recipe actually called for "brewer's yeast", but I far prefer nutritional yeast. Place all ingredients into a blender and process until smooth. >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pineapple Dessert "Cream" Recipe By :Weight Watcher's International Cookbook (1977) Serving Size : 1 Preparation Time :1:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 envelope unflavored gelatin 1/2 cup water 3/4 cup lowfat buttermilk 1/2 cup canned crushed pineapple: no sugar added 1/2 teaspoon vanilla extract 1/4 teaspoon pineapple extract -- optional 3 ice cubes Reserve some of the crushed pineapple for garnish. Sprinkle gelatin over water in small saucepan; heat slowly until gelatin dissolves. Pour dissolved gelatin into blender container; add remaining ingredients except ice cubs; process at medium speed until smooth. Turn blender to high speed: add ice cubes one at a time. Pour pineapple mixture into a medium bowl. Chill until set. Makes 1 serving. 485 CALS, 3.1g fat. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pineapple, Apple, Banana And Orange Juice Recipe By :adapted from VitaMix manual Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 apple -- cored 1/2 orange -- peeled and sectioned 1/2 ripe banana -- peeled 1/2 cup pineapple chunks in juice -- or more to taste 3 ice cubes -- or more water -- as needed sweetener -- if desired soy beverage powder -- optional -- such as "ShakeMate" from Dixie Diner Place everything into a powerful blender and puree. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : The best way we found to increase the amount of fresh fruit in our diet was to drink the fruit. However, with extracted juices, you lose the fiber and some of the nutrients. So we purchased a VitaMixer. You just throw in whole fruit, perhaps a little water, a few ice cubes and let 'er rip. It's easy to get at least 2 servings of fruit in one glass of juice; for instance, 1 orange and 1/2 a grapefruit, blended with some water and ice make a wonderful beverage. Voila! Two servings of *whole* fruit in one glass. While the VitaMix is more powerful than most other blenders, you can make whole fruit juices and smoothies in most home blenders. Just cut the fruit up into smaller pieces, and increase the amount of liquid, if necessary. * Exported from MasterCook * Pistachio Pineapple Pudding Recipe By :cooking Light Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Package Pudding Mix -- Pistachio 8 Ounces Plain Low-Fat Yogurt 8 Ounces Vanilla Low-Fat Yogurt 8 Ounces Crushed Pineapple In Water -- Drained 1 Cup Whipped Topping 6 Tablespoons Whipped Topping Combine first 4 ingredients in a bowl; stir well. fold in 1 cup whipped topping. Cover and chill. spoon 1/2 cup pudding into each of 6 desert dishes; top each serving with 1 tablespoon whipped topping. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Plantain And Potato Soup With Garbanzo Beans Recipe By :Hanneman, Riverside, CA 1999-Jan Serving Size : 4 Preparation Time :1:00 Categories : Eat-Lf Mailing List Fruit Legumes Low Fat Soups & Stews Theme: Unusual Veggies & Fruit Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound russet potatoes -- peeled and cubed 14 1/2 ounces Chicken Broth with Roasted Garlic 99%FF or vegetable broth with garlic 1 cup water 8 ounces cooked chickpeas -- coarsely chopped coarsely ground pepper --- ROUGHLY CHOP --- 3 ounces plantain -- see note 1 carrot 1 celery stalk 3 green onions -- trimmed water 2 tablespoons chopped fresh cilantro 1/2 teaspoon Cre-ole Mexican spice blend or Cajun seasoning with cumin 1/3 teaspoon coarsely ground pepper 1 teaspoon coarsely ground flax seed -- optional --- TO SERVE --- 1 tablespoon chopped fresh cilantro -- garnish 2 cheese-jalapeno tamales -- optional This soup has a healing secret: it's full of vitamin A and high in C. It has the power to soothe our nerves unraveled by constant high winds. We loved it. Pure comfort: a blend of potato, plantain, chickpeas, cumin, cilantro and pepper. And garlic! Cook the potatoes in Swanson's 99% fat free Chicken broth with roasted garlic. Set them aside to age for 30 to 90 minutes. Then complete the soup in 15 minutes. The recipe makes 8 to 9 cups: serves two without accompaniment; or four with a chile-cheese tamale or cornbread. Basic soup takes 1 hour; could take 3 hours. NOTE: Depending upon the variety, one plantain can weigh from 3 to 12 ounces. We used half a 6-ounce plantain for this soup; it was still green. (We made plantain chips out of the other half.) 1. Place the potato cubes (bite-size), chicken broth and water in a 3-quart saucepan. Bring to a boil; add the chickpeas and boil 2 or 3 minutes. Add a pinch or two of coarsely ground pepper. Reduce heat to low; cover and simmer for 15 minutes. Turn off the heat; let stand, covered, from 15 to 90 minutes to develop the flavor. 2. Reheat the soup. While it is heating, chunk-cut the plantain, carrot, celery and green onions; transfer to the bowl of a food processor fitted with the metal blade. Coarsely chop; add to the soup pot. Add water to yield about 2-quarts of soup or up to 9 cups. Bring to a boil. Reduce heat. Add cilantro, Mexican blend of herbs and spices, more pepper, to taste, and optional flax seed (oil and fiber). Cover and simmer 12 to 15 minutes until chopped vegetables are tender and the potatoes are very soft. Mash slightly with the ladle. 3. Meanwhile, heat the tamales. To serve: place half an unwrapped tamale in the center of a wide soup bowl. Add a portion of soup. Garnish with fresh chopped cilantro leaves. SERVES 4: 1/2 tamale and about 2 cups soup: 312 cals, 6g fat (16%cff). SERVES 2: 4 cups of soup: 470cals, 4.5g fat (8%). >Tested by Pat and Bob Hanneman 1999-Jan for Pat in the Kitchen - - - - - - - - - - - - - - - - - - - NOTES : This was super! high carb and low cal. warmed the tummy. this had an after bite! We are in the season of high dry winds. They really do be-devil or "nag" This soup soothed our frayed nerves today. Needed that. * Exported from MasterCook * Plantains - Info Recipe By :Pat Hanneman Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Information, Tips, Misc. Low Fat Theme: Unusual Veggies & Fruit Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Plantains are more the "cooking banana." Different kind of sugar and fiber. cannot eat raw. So they get used like potatoes. Street vendors in Miami sell french fried plantain chips called Mariquitas. (We can bake them: 1 green plantain, rinsed, thinly sliced rounds, sprayed cookie sheet, 350F, 10 minutes or until golden and crisp. Cool on rack. Feeds 2. 139 cals 3.7g fat. Like bananas they provide potassium and antioxidants. Said to soothe stomach ulcers. We've cut them into long slices, and grilled them (in summer). Sprinkle with sweet (cinnamon sugar) or savory (mrs. dash). Guess we should try them on the foreman and see how they taste. . . Mostly we do what you did. Stew! your recipe sounds good to me. We add to soups and stews like we would pumpkin-squash or potatoes. Especially like stews with Latin or African spices; some of the plantain disintegrates into the gravy or broth. Here's an idea! Make a potato - celery soup but substitute a plantain for a potato or two. Mixing is good. It adds intrigue. Peeling - Use paring knife to peel. first cut off the ends. then either cut into chunks, slit the peel and remove. Rinse them well. You can also soak them - for 10 minutes in warm water that cover. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Polenta, Bert's Basic Recipe By :Bert Greene, The Grains Cookbook Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups milk 3/4 cup yellow cornmeal or white cornmeal 1. Slowly bring the milk to a boil in a medium-size heavy saucepan, the then gradually add the cornmeal. Whisk them together over medium-low heat until the polenta is smooth and thick, 5 minutes. 2. Using a bowl scraper, pour the mixture into a lightly buttered pie plate. Cool on a wire rack, and then refrigerate for 1 hour. 3. At this point, polenta may be sliced into wedges and either dusted with Parmesan cheese and baked, or lightly sauteed in butter. Serves 6 to 8. BERT'S NOTES: "Cornmeal recipes abound in a clutch of surprising cuisines. Italians, for example -- who would never consider chomping corn on the cob -- dote on a dish called polenta, which is basically nothing more than cornmeal mush carried to gastronomic heights. "In northern Italy there is a great mystique about the shape of the pot in which polenta is stirred; a U-shaped copper pan is adjudged the ideal utensil. However, not being Italian, I merely use any heavy-bottomed saucepan. And for a creamier texture, I prefer milk to water." p122. >From: KitPatHanneman - - - - - - - - - - - - - - - - - - - NOTES : So long as you have corn meal and not a mix (with sugar etc added), I believe you can use it to make polenta. It's the stirring (a little fat) that breaks down the starch and makes it creamy. Bert Greene puts polenta recipes in with his cornmeal recipes - same section without an intro to polenta (i mean, he doesn't treat it as something different) Several books talk about fine, medium and coarse grain polenta. and Bert (slightly) prefers stone ground (Indian Head) over enriched-degerminated (Quaker). (other brands would be available now.) color: yellow cornmeal contains more beta carotene than white cornmeal. * Exported from MasterCook * Pork And Vegetable Lo Mein Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Oriental Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound Pork Tenderloin 1/4 Cup Low-Sodium Soy Sauce 1 Teaspoon Fresh Ginger -- Grated And Peeled 1/4 Teaspoon Crushed Red Pepper 3 Garlic Cloves -- Crushed Vegetable Cooking Spray 2 Cups Snow Peas -- Trimmed 1 Cup Red Bell Pepper -- Cut In Strips 3 Cups Vermicelli -- Cooked 1/3 Cup Low-Salt Chicken Broth 2 Teaspoons Dark Sesame Oil Trim fat from pork and cut pork in half lengthwise. Cut each half crosswise into 1/2 inch-thick slices; set aside. Combine pork and next 4 ingredients (pork through garlic) in a large zip-top plastic bag. Seal bag, and marinate in refrigerator 20 minutes. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add pork mixture; stir-fry 1 1/2 minutes or until browned. Add snow peas and bell pepper; stir-fry 1 minutes. Stir in vermicelli and broth; cook 1 minute Remove from heat; stir in sesame oil. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pork In Oaxacan Mole Recipe By :STEVEN RAICHLEN'S HEALTHY LATIN COOKING (1998: Rodale) Serving Size : 8 Preparation Time :2:30 Categories : Eat-Lf Mailing List Fruit Low Fat Meats Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds pork loin roast -- trimmed and cut 10 cups water salt and black pepper -- as instructed 9 chiles 3 dried apricots 2 tablespoons raisins 1 cup hot water 2 tomatoes 4 tomatillos -- peeled and rinsed 1 small onion -- quartered 2 garlic cloves 1 French bread slice -- darkly toasted 2 tablespoons slivered almonds 2 tablespoons peanuts, dry-roasted unsalted 2 tablespoons sesame seeds -- divided use 1 teaspoon dried oregano 1 teaspoon dried thyme 1/2 teaspoon anise seed -- crushed 1/4 teaspoon ground cloves 1 tablespoon olive oil 1 cinnamon stick -- 1-inch long 1 avocado leaf -- optional 2 tablespoons honey 2 tablespoons unsweetened cocoa powder MOLE NEGRO CARNE CON DE CERDO - Oaxaca, Mexico. A Mole (MOH-lay; MOH-leh) is a thick, cooked sauce with complex flavors. This reduced fat version features toasted chiles, tomatoes, almonds and peanuts to which dried fruits, spices, and chocolate are added. All but the fruit is roasted in a dry pan, giving the mole a smoky flavor. The ingredients are pureed with broth or cooking liquid reserved from the braised meat; skimmed, of course. With planning, the times to prepare the parts can overlap, or prepare ahead and assemble. VARIETY: Combine chile peppers. Raichlen suggests: 4 guajillo, 2 ancho, 2 pasilla, plus 1 chipotle (or sweet, savory, hot, and smoky). Wear plastic cloves when handling chiles. The ancho gives the mole it's characteristic flavor. Roast peppers in a well-vented room. 1. BRAISING THE MEAT (90 mins). Trim the pork loin of all visible fat and cut into 1+1/2-inch pieces. In a large saucepan over high heat, combine the pork and 10 cups water. Season with salt and pepper. Bring to a boil, skimming off any fat or foam that rises to the surface. Reduce the heat to medium-low and simmer, skimming occasionally, for 40 to 60 minutes, or until tender. Set a strainer in a large bowl. Drain the pork in a strainer and RESERVE the cooking liquid (there should be at least 5 cups; skim). 2. ROASTING THE PEPPERS AND REHYDRATING PEPPERS WITH FRUIT (60 mins). Stem the peppers. Tear in half and remove and discard the seeds. Heat a large nonstick skillet over medium high heat. Add the chile peppers and dry-pan roast for 20 minutes per side, or until fragrant and toasted. (Alternatively, you can roast the chile peppers under the broiler, or outdoor grill.) Transfer to a medium bowl. Add the apricots, raisins, and hot water. Let soak until soft, 30 minutes. Drain. Chop apricots. 3. PREPARING THE REMAINING INGREDIENTS FOR THE SAUCE. (15 mins) Heat the skillet to medium-high; dry-pan roast the tomatoes, turning occasionally, for 8 minutes, or until charred and blistered. Transfer to bowl of food processor fitted with metal blade. *Dry-pan roast the tomatillos, onions, and garlic, turning occasionally, for 8 minutes, or until charred. Transfer to the food processor. *Tear the toast into 1-inch pieces and add that to the processor. *Dry-pan roast the almonds and peanuts. Cook, stirring, for 2 minutes, or until toasted and brown. Transfer to the processor. *Dry-pan roast the sesame seeds, stirring, 2 minutes, or until toasted. Transfer all but 1 tablespoon of the sesame seeds to the food processor. 4. PUREE: Add the chile pepper and fruit mixture, oregano, thyme, anise seeds, 1/2 teaspoon black pepper, and cloves to the food processor. Puree the mixture until smooth, adding up to 1 cup of the reserved cooking liquid (from the pork). Expect about 1+1/2 cups puree. 5. STEW (30 mins): Heat oil in a large deep nonstick skillet over medium heat. Add the chile-pepper puree, cinnamon stick, avocado leaf (if using). Cook and stir for 5 minutes, or until thick and fragrant. Stir in the honey, cocoa and about 4 cups of the reserved cooking liquid. Simmer, stirring often, for 10 minutes, or until thick and flavorful. Stir in the pork and simmer for 10 minutes, or until the pork is tender and the sauce is flavorful. Adjust seasoning; thin gravy with more cooking liquid if necessary. 6. To serve, remove the cinnamon stick and avocado leaf. Serve hot, garnish with remaining seeds. EACH 4- to 5-OZ SERVING: 278 cals, 10.2 g fat, 2.2 sat fat. 60mg cholesterol. SERVING SUGGESTIONS: Warm, fresh flour tortillas and/or rice and/or chopped salad. VARIATION: Replace the pork loin with 2 pounds skinless boneless chicken or turkey breast. ANCHO - dried poblano chile. Large (3 to 4 inches long and 2 to 3 inches wide), flat, reddish-black in color and wrinkled with a prune, the ancho has earthy-fruity flavor with hints of coffee, tobacco and dried fruit. It's relatively mild (not as hot as cayenne). It's essential for Mexican mole sauces. CHIPOTLE - is a dried, smoked jalapeno. Short and green when fresh, it turns purple and wrinkled with dried. Usually sold in a tomato-bbq sauce called adobo. Widely used in salsas, dressings and moles. GUAJILLO - is available dried. Long (4 to 6 inches), slender, smooth-skinned, reddish brown with a sweet, mild flavor. Very common chile. Used in soups, moles, salsas, and spicy pastes. Milk (like paprika pepper). PASILLA - Long (6 inches), pointed, reddish-black, wrinkled, very hot. When dried may be called chilaca. Usually both fresh and dried are called pasilla. Used for it's heat and complex flavors: both sweet and slightly bitter with hint of licorice and raisins. AVOCADO LEAF - hints of licorice. Omit or substitute anise extract; or use additional anise seed in the mole. 01/99 from Pat Hanneman (Ed.) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potassium - Info Recipe By :Prevention Magazine's Nutrition Advisor Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** potatoes & sweet potatoes spinach, Swiss chard, broccoli, winter squash & parsnips dates, bananas, cantaloupe, mango, plantain, dried apricots, raisins, prunes, orange juice & grapefruit juice dry beans, peas & lentils milk and yogurt Here's a list from Prevention Magazine's Nutrition Advisor: Portion % RDA baked potato 1 7 oz 24% prune juice 8 fl oz 20% dried peaches 2 oz 18% zante currants 1/2 cup 18% boiled adzuki beans 1/2 cup 17% avocado 1/2 cup 17% nonfat yogurt 1 cup 17% steamed clams 20 small 16% raisins 1/2 cup 16% carrot juice 6 fl oz 15% florida pompano 3 oz 15% golden raisins 1/2 cup 15% lowfat yogurt 1 cup 15% rainbow trout 3 oz 15% dried apricots 10 halves 14% cantaloupe 1 cup 14% boiled lima beans 1/2 cup 14% orange juice 8 fl oz 14% banana 1 4 oz 14% coho salmon 3 oz 13% honeydew melon 1 cup 13% dried pears 5 halves 13% yams, boiled/baked 1/2 cup 12% The % is based on the unofficial RDA for potassium of 3500 mg/day. My nutrition text says that 2000 mg is the estimated safe and adequate daily dietary intake for adults, so you might want to use that number instead. To answer someone else's question, potassium is very important in for maintaining water balance, acid-base balance, muscle contractions and the transmission of nerve impulses. I expect the last two are the key for irregular heartbeats. My textbook says that potassium is critical in maintaining a regular heartbeat. >From: SEBadian@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato Onion Frittata Recipe By :Vegetarian Times, Feb 1999 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Low Fat Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tsp Olive Oil 1 Sm Onion -- Chopped 2 Green Onions -- Note 1 White And Green Parts, Sliced Diagonally 6 Sm Red Potatoes -- Note 2 3 Lg Eggs 3/4 Cup Egg Beaters(r) 99% Egg Substitute -- *Note 3 2 Tbsp Ff Lactose Free Milk -- *Note 4 Salt And Pepper -- To Taste 3 Tbsp Shredded Cheddar Cheese -- Note 5 I adapted the original recipe to meet our needs. Note 1: I omitted the green onion because I didn't have any in the house. Note 2: Original recipe used sm new potatoes, peeled and sliced, (abt 3/4 lb), I used med red potatoes and didn't peel them. Note 3: Original recipe used 2 lg egg whites Note 4: Original recipe used lowfat milk Note 5: Original recipe included cheese ... since we don't eat cheese I left it out In an 8 - 9" nonstick ovenproof skillet, heat oil over med heat. (We used a 12" nonstick skillet.) Add all onions and cook, stirring occasionally, until softened, about 5 min. (I cut the med red potatoes in half and steamed them till they were soft enough to pierce easily with a fork - about 20 min.) Add potatoes to skillet, spreading to cover bottom of pan. (We ended up with 2 layers of potatoes.) In med bowl, whisk together eggs, egg whites, milk, salt and pepper. Reduce heat to low and pour egg mixture over vegetables, covering evenly. Cover and cook until egg mixture has set around edges but center is still liquid, 6 - 8 min. (We did this but cooked the whole thing in the skillet on top of the stove, about 15 min) Preheat broiler. Scatter cheese over surface. Place skillet under broiler and cook until lightly golden, about 1 min. Cut the frittata into 4 wedges and serve warm. (We completely eliminated this step.) Lacto-Ovo Vegetarian Serve this frittata warm or at room temp, as a main dish for super, lunch or brunch. Serves 2 per original recipe Serves 4 per our adjustment Per Serving (original recipe): Cal 197, Total Fat 8g, Sat Fat 3g, Carb 22g, Fib 2g, Pro 10g, Sod 117mg Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : We made this for breakfast and it was very good. Took a little longer in our version vs the original version. *Adjusted version: Cal 218.4 Total Fat 5.7g Sat Fat 1.3g Carb 32.1g Fib 4.4g Pro 11.1g Sod 264mg CFF 23% * Exported from MasterCook * Prawns In Nopales Recipe By :San Jose Mercury Newspaper, 1/27/99 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Theme: Unusual Veggies & Fruit Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Lb Nopal Paddles 3 Med Ripe Tomatoes 3 Cloves Garlic -- Divided 1/2 Med Onion 3 New Mexico Green Chiles 1 Tbsp Olive Oil 32 Jumbo Prawns Salt And Pepper -- To Taste Coriander -- To Taste Lemon -- For Garnish Lime -- For Garnish Orange -- For Garnish Dice the nopales, and rinse. Toss the nopales into a gallon of water with a clove of garlic and a pinch of salt. Bring to a boil, then simmer for 15 minutes. Drain well in a colander. Soak the chiles in water till soft, then drain water. Chop the onion finely. Singe the tomatoes and blend in a blender with the garlic and chiles. Wash, peel and devein the prawns. Marinate with garlic, salt and pepper for 1 hour. Fry the onion gently in a pan, add the sauce of chiles and bring to a boil. Add the nopales and simmer. In another pan, saute the prawns. In a plate, garnish with a lettuce leaf, arrange the prawns on top and ladle the sauce over the prawns. Garnish the plate with sliced lemon, lime and oranges. If you wish, serve with Spanish rice garnished with coriander and warm tortillas. Serves 8. (c) 1999 Mercury Center. Copied with permission. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pumpkin Pie, Crustless Recipe By :www.weight-watchers.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces pumpkin -- canned 12 ounces evaporated skim milk 1/2 cup Egg beaters(r) 99% egg substitute 2 egg whites 3/4 cup sugar 1 teaspoon cinnamon 1/4 teaspoon allspice 1/4 teaspoon ginger 1/8 teaspoon salt 1/2 cup graham cracker crumbs 1 cup Cool Whip Lite(r) Combine pumpkin, milk, eggs, and egg whites;beat until well blended. Mix in sugar, and spices, blending well. Stir in crumbs. Spray high sided 9" pie pan. Pour filling into pie pan. Bake at 325 for 40-55 minutes until a knife inserted in center comes out clean. Cool. Refrigerate overnight. Cut into 8 pieces and top each with 2 tablespoons of lite cool whip. serves 8= 1/2V, 1/4P, 1/3M, 119 opt cal MC formatting by bobbi744@acd.net ICQ# 12099532 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Puttanesca Sauce Recipe By :GREAT GOOD FOOD: Luscious Lower-Fat Cking,Julee Rosso Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Italian Low Fat Pasta Sauces & Gravies Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can anchovy fillets -- (2 ounces) undrained 6 garlic cloves -- crushed 1 can plum tomatoes -- (35 ounces) 2 tablespoons sun-dried tomatoes -- chopped 1 jar capers -- (21/2 ounces) drained -- coarsely chopped 1 cup black olives 12 cup dry red wine 1 pinch crushed red pepper flakes 1 Pinch sugar Sage 2 tablespoons balsamic vinegar Freshly ground pepper 1. Place the anchovies and garlic in a heavy medium-size saucepan. Mash thoroughly into a paste. 2. Add the tomatoes, capers, and olives, and stir over medium heat. Reduce the heat to low and add the remaining ingredients; simmer, uncovered, for 1 hour. Taste and adjust the seasonings. Serve over 8 ounces of cooked thin spaghetti. Cal. 115 Carb. 16g Protein 7g Chol. l2mg Fat 4g/27% >From: OMXena@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pyramid Portions For Children And Adults Recipe By :Adapted from AMA Family Cookbook, p.11 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Theme: Pyramid/Cooking For One Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- --- INTRO --- These units are to be distributed among the meals and snacks of a day. APPROXIMATE NUMBER OF DAILY FOOD GROUP UNITS Daily Calories Needs Grains Veg Fruit Dairy Meat total 1300 Toddlers 6 3 2 2 2 4 oz 1600 Sedentary 6 3 2 2 2 5 oz 2200 Moderate 9 4 3 2-3 2-3 6 oz 2800 Active 11 5 4 2-3 2-3 7 oz 1600 calories for many sedentary women and some older adults 2200 calories for most children, teenage girls, active women, and many sedentary men 2800 calories for teenage boys, many active men, and some very active women Source: American Medical Association Family Cookbook (1999) Bernard, Dojny, Hermann, Callaway (ISBN0671536680) >Message from Pat Hanneman 01/99 - - - - - - - - - - - - - - - - - - - NOTES : (For best viewing, choose a fixed-width font, like Courier) If the pyramid is confusing - I think it's mostly because of the meat. I like this ounces way of looking at meat better than thinking of one egg as one-third a meat portion which we should vary according to age/weight/activity needs: small medium large. * Exported from MasterCook * Quick Paella Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon Olive Oil 3/4 Cup Chopped Red Bell Pepper 3 Garlic Cloves -- Minced 21 Ounces Low-Salt Chicken Broth 1/2 Teaspoon Salt 1/4 Teaspoon Pepper 1/4 Teaspoon Saffron Threads 1 1/4 Cups Parboiled Rice -- Uncooked 1 Cup Frozen Green Peas 1 Pound Medium Shrimp -- Peeled 1/4 Cup Ripe Olives Heat olive oil in a large nonstick skillet over medium-high heat. Add bell pepper and garlic; saute 5 minutes or until tender. Add broth, salt, pepper, and saffron; bring to boil. Add rice; cover, reduce heat to low, and simmer 15 minutes. Add peas and shrimp; simmer an additional 5 minutes or until shrimp are done. Add olives; fluff with a fork. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quizza (Quiche With Pizza Crust) Recipe By :"nar" Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pizzas & Calzones Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- fatfree half and half reduced fat cheddar cheese caramelized onion pizza crust I don't have a low fat crust but do make a low fat quiche--I call it Quizza--with a pizza crust. I use fat-free half-and-half and reduced fat cheese. And caramelized onion. Not the real thing but my fat-reducing haters like it. It's about 30% fat with a richer pizza crust and real eggs but that could be reduced by making the crust with little or no oil and using egg substitute in your filling, never done that though. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Raspberry Frozen Yogurt Float Recipe By :Wellness Shakes and Juice Bar Drinks, Time Life Books Serving Size : 4 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 medium pears -- peeled and diced 2 cups raspberries -- fresh or frozen 3 cups nonfat plain yogurt 1 tablespoon pure maple syrup 1 quart seltzer water -- chilled Puree the raspberries in a food processor or blender. Strain the puree mixture and set aside. Puree the pears, then add the raspberry puree, yogurt, and maple syrup, and process until thoroughly combined. Put the mixture in a shallow bowl and freeze overnight. Let the frozen yogurt thaw at room temperature for 30 minutes, or until slightly softened. Scoop the yogurt into 4 tall glasses and add 8 ounces of seltzer to each glass. >From: Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Raspberry Lemon Chicken Recipe By :MW on a Diet - 83 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Fruit Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 chicken breast halves without skin 1/4 teaspoon salt -- optional 1/8 teaspoon pepper 1 cup fresh raspberries 1/4 cup water 1 teaspoon sugar 1 teaspoon lemon juice 2 teaspoons cornstarch Season chicken with salt and pepper. Place bone-side up on roasting rack. MW HIGH 10 min or until no longer pink. Set aside. In sm. bowl combine berries, water, sugar. Slightly crush berries with fork. Stir in lemon juice and cornstarch. MW on HIGH 1 1/2 to 2 1/2 min. or until thickens, stirring once or twice. MW chicken at HIGH 1 - 3 min. or until hot. Pour sauce over chicken. >From: Vickie - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ratatouille, Do Ahead Recipe By :Cooking Light, June 1996 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- olive oil spray 1 cup sliced onion 1 cup red bell pepper strips 1 cup yellow bell pepper strips 10 cloves garlic 1/2 cup grated Parmesan cheese 1/4 cup fresh basil -- chopped -- (4t dried) 1/4 cup fresh oregano -- chopped -- (4t dried) 1/4 teaspoon salt 1/4 teaspoon pepper 2 cups sliced zucchini 3 medium tomatoes -- cut into 1/4" slices -- (1 1/2lb) 1 small eggplant, peeled -- cut into 1/4" slices -- (1 lb) Preheat oven to 350 oF. Coat a large nonstick skillet with cooking spray, and place over medium heat until hot. Add onion, bell peppers, and garlic; saute 4 minutes. Remove from heat; set aside. Combine cheese and next 4 ingredients (cheese through pepper); set aside. Arrange half each of zucchini, tomato, and eggplant slices in a 13x9 inch baking dish coated with cooking spray; top with half of onion mixture, and sprinkle with half of the cheese mixture. Repeat layers with remaining ingredients. Cover and bake at 350 oF for 40 minutes. Uncover and bake an additional 10 minutes. Serve ratatouille warm or at room temperature. Yield: 8 cups (serving size: 1 cup) >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Red And Green Slaw (Savoy Cabbage) Recipe By :Annette Gooch (1999) Serving Size : 8 Preparation Time :1:00 Categories : Eat-Lf Mailing List Low Fat Salad Dressings Theme: Unusual Veggies & Fruit Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup slivered red bell pepper -- seeds removed 1/2 cup slivered red green bell pepper -- seeds removed 1 1/2 pounds savoy cabbage 1/2 cup finely chopped parsley 1/2 cup thinly sliced green onions ---YOGURT APPLE DRESSING--- 1/2 cup plain lowfat yogurt 1 tablespoon apple juice, frozen concentrate salt Slivers of red and green peppers and a zesty dressing make this slaw a good accompaniment for burgers or sandwiches. One small head of savoy cabbage feels heavy in the hand and will weigh about 1.5-lbs. 1. Prepare cabbage: Discard any bruised or yellowed leaves. Use a sharp chef's knife to cut cabbage in half lengthwise. Remove core from each half. Save the outer leaves for serving; package and refrigerate until needed. Place cut sides down and, starting at the leafy end, slice each half into paper-thin shreds. 2. In a large bowl, mix cabbage, peppers, parsley, and onion. 3. For dressing, stir together (or shake in covered jar) sugar, salt, celery seed, vinegar, and oil until sugar dissolves. 4. Pour dressing over cabbage mixture; mix lightly. Cover and refrigerate 30 minutes to 3 hours to blend flavors. 5. Serve on a bed of the savoy's outer leaves. Serves 8: 37 cals, 0.4g fat (8% cff). ALTERNATE DRESSING (from original): 2 tablespoons sugar; 1 1/2 teaspoons salt; 1/2 teaspoon celery seed; 1/3 cup white vinegar; 1/4 cup olive oil. Each 98 Cals, 7g fat (59%cff); Recipe from syndicated columnist, Annette Gooch 01/06/99. Yogurt Apple Dressing, MasterCook and mail from Pat 1/99. - - - - - - - - - - - - - - - - - - - NOTES : The slaw was published with a celery seed\dressing. I've edited the recipe by adding a simple yogurt and apple juice dressing. * Exported from MasterCook * Red Wine Vinaigrette Recipe By :Enlightened Classics Cookbook Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp Lemon Juice 1 tablespoons Red Wine Vinegar 1 Tbsp Red Wine 2 Tbsp Olive Oil 1 Tsp Water 1/4 Tsp Salt 1/8 Tsp Freshly Ground Pepper 1/2 Tsp Dry Mustard 1/2 Tsp Dijon Mustard 1 Tsp Dried Basil 1 Sm Clove Garlic -- Finely Minced 1 Slice Onion -- Minced Or 1/4 Tsp Onion Powder Red wine softens the sharpness of vinegar and lends a richness to this dressing. Whisk all ingredients together in a bowl, or combine in a glass jar, cover and shake well. Yields: 1/2 C (8 Tbsp) Nutritional Info according to cookbook: Per Tablespoon: Cal 33, Total Fat 3g, Carb 1g, Pro 0g, Sod 71mg This has a very nice flavor. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was very good!! Sure doesn't take much for a nice "kick" on a salad... can also use it to spread on chicken. * Exported from MasterCook * Rigatoni With Kidney Beans And Italian Sausage Recipe By :The Essential Pasta Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Legumes Low Fat Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tsp Olive Oil -- Note 1 1 Lg Onion -- Chopped 2 Cloves Garlic -- Crushed 4 Lean Fresh Turkey Sweet Italian Sausage -- Chopped 1 Lg Can Crushed Tomatoes -- Note 2 14 Oz Kidney Beans -- Drained 2 Tbsp Chopped Fresh Basil 1 Tbsp Chopped Fresh Sage 1 Tbsp Chopped Fresh Parsley 1 Lb Rigatoni Pasta Note 1: Original recipe used 1 Tbsp olive oil Note 2: 1 lb 11 oz can of crushed tomatoes Heat the oil in a heavy-based pan. Add the onion, garlic and sausage to the pan ad cook, stirring occasionally, over med heat for 5 min. Add the tomato, beans, basil, sage, parsley and salt and pepper to taste. Reduce the heat and simmer for 20 min. While the sauce is cooking, add the pasta to a large pan of rapidly boiling salted water and cook until al dente. Drain. Divide the pasta among serving bowls and top with the sauce. NOTE: Dried beans can be used. Soak them overnight in water, drain, and transfer to a pan. Cook well with water, bring to the boil and cook for 20 min, or until tender. Giant conchiglie (shell pasta) can be used instead of rigatoni as they hold the sauce well. Pre Time: 25 min Total cooking time: 30 min Serves 4 - 6 This is VERY filling!! Excellent flavor and textures. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This is very good and extremely filling. You could easily make this into a vegetarian meal by eliminating the sausage and subbing one of the mock sausages. Cal 642.2 Total Fat 10.1g Sat Fat 0.5g Carb 99.3g Fib 19g Pro 38.6g Sod 605mg CFF 14.1% * Exported from MasterCook * Roasted Green Beans With Garlic Recipe By :Food & Wine, Sept 1998 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lb Green Beans Tender Tips Left On 1 1/2 Tsp Extra Virgin Olive Oil -- Note 1 3 Cloves Garlic -- Mashed 3 Sprigs Thyme -- Note 2 Salt And Pepper -- To Taste Anchovy Fillets, Mashed -- Note 3 3 Tsp Fresh Lemon Juice Finely Grated Zest Of 1 Lemon Note 1: Original recipe used 2 Tbsp extra virgin olive oil Note 2: I didn't have any fresh thyme sprigs so I used 1 tsp dried thyme Note 3: I didn't have any anchovies so I didn't use them..but the original recipe used 3 anchovy fillets Preheat the oven to 450F. In a large baking dish, toss the green beans with the olive oil, garlic and thyme and season with salt and pepper. Spread the green beans in a single layer and roast, tossing occasionally, until tender and lightly browned, about 15 min. Discard the thyme sprigs and transfer the green beans to a bowl. Add the anchovies (I omitted these), lemon juice and lemon zest and toss well to coat. Serve warm or at room temp. This was very quick and easy to prepare. The flavor was very good even without the anchovies!! Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 58.7 Total Fat 2.1g Sat Fat 0.4g Carb 10.2g Fib 4.1g Pro 2.3g Sod 8mg CFF 27.2% * Exported from MasterCook * Root Vegetable Bake (Mash) Recipe By :Weight Watchers New Complete Cookbook Serving Size : 4 Preparation Time :1:00 Categories : Eat-Lf Mailing List Low Fat Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 small butternut squash -- peeled -- seeded and cubed 1 small celeriac or celery root -- peeled and cubed 1 carrot -- peeled, ends removed, chopped 1 medium all-purpose potato -- peeled and cubed 1/2 cup chopped peeled yellow turnip -- or rutabaga 1 onion -- peeled, ends removed, chopped 1/2 cup low-sodium chicken broth 1 teaspoon reduced-calorie margarine -- PLUS 1 tablespoon reduced-calorie margarine 2 tablespoons skim milk 1/4 teaspoon salt 1/4 teaspoon ground white pepper Allow one hour to make this dish. First, cook the root vegetables until soft enough to mash or puree. Meanwhile, caramelize some onions. Transfer the puree to a casserole, top with onions and bake in a hot oven. 1. (5 mins prep; 30 mins cook) In a large saucepan, combine the squash, celeriac, carrot, potato and turnip and cold water to cover; bring to a boil. Reduce the heat and simmer, covered, until all the vegetables are very tender, 30 minutes. Drain and return to the saucepan. 2. Meanwhile, preheat the oven to 425F degrees; spray a 1 1/2-quart casserole dish with nonstick cooking spray. 3. In a small, nonstick skillet, combine the onion, broth and 1 teaspoon of the margarine; cook, stirring as needed, until the liquid evaporates and the onion begins to turn golden, about 15 minutes. 4. (3 mins). Add the milk, the remaining 1 tablespoon of margarine, salt and pepper to the root vegetables; with an electric mixer, beat until smooth. Transfer to the prepared casserole and top with the onions. 5. (25 mins). Bake until crusty, about 25 minutes. Remove from the oven and serve. Makes 4 servings. EACH 152 calories (14% from fat), 2 grams fat (0 grams sat. fat), 32 grams carbohydrate, 4 grams protein, 258 mg sodium, 0 mg cholesterol, 115 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 * Russian Dressing Recipe By :Weight Watchers Complete Cookbook & Program Basics Serving Size : 4 Preparation Time :3:15 Categories : Eat-Lf Mailing List Low Fat Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons orange juice 8 teaspoons nonfat mayonnaise -- or lowfat mayonnaise 2 tablespoons green bell pepper -- minced 2 tablespoons red bell pepper -- minced 2 tablespoons tomato paste 2 tablespoons plain nonfat yogurt 1 tablespoon horseradish -- drained 1 tablespoon grated onion 1 teaspoon prepared mustard 1/2 teaspoon chili powder 1/4 teaspoon freshly ground black pepper In small bowl or jar with tight-fitting cover, combine juice, mayonnaise, green bell pepper, red bell pepper, tomato paste, yogurt, horse-radish, onion, mustard, chili powder and pepper; whisk or cover and shake to mix well. Refrigerate, covered, 2-3 hours. Whisk or shake before serving. Makes 4 Servings. EACH SERVING (3 tablespoons) PROVIDES: 1 Fat, 1/2 Vegetable, 10 Optional Calories PER SERVING: 49 Calories, 1 g Protein, 3 g Fat, 5 g Carbohydrate, 148 mg Sodium, 3 mg Cholesterol, 1 g Dietary Fiber Recipe from Weight Watcher's Complete Cookbook & Program Basics ~ Weight Watchers International (1994). mc from Pat Hanneman 01/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Salad Savoy - Info Recipe By :PatHanneman 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 -------- ------------ -------------------------------- ***** We've been playing the "what is that" game at restaurants - trying to tell by appearance and taste just what is that crinkley purple leaf -- is it a garnish? It's not kale. It's not exactly savoy cabbage. It's... Well, turns out it is savoy but not savoy cabbage. It's a new breed called salad savoy. SALAD SAVOY is a member of the Cruciferae family of vegetables - it's kin to kale and cabbage, but many first time users often claim that it's flavor mildly resembles cauliflower, broccoli or cabbage. When cooked it becomes extraordinarily mellow. SALAD SAVOY - It's fluffy, circular heads have white, rose or violet centers framed by curly, deep green outer leaves. what it looks like: http://www.saladsavoy.com/first.htm DEVELOPING A NEW VEG - Salad Savoy Corporation - Salinas, CA http://www.saladsavoy.com/his-story.htm - Mr Moore's story What MR FOOD (TV) says about it - http://www.saladsavoy.com/welcome.htm NUTRITION: loaded with vitamin A, vitamin C, calcium and iron. Like all veggies, it's fat free - and naturally low in calories. Available year round and easy to use: Easy to prepare - just place the core end of the head on the counter, place your hands over the leaves close to the central stem and push down with one sharp quick motion. The leaves will separate from the core, then break off the heavy stalks from the leaves and discard the core and the stalks. Wash the leaves in cold water and dry just like you would any other salad green. Store in a plastic bag in the fridge - and SALAD SAVOY leaves will maintain their crisp texture and color for many days. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Salad With Cooked Mustard Dressing Recipe By :Best of Cooking Light Holidays, 1997 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salad Dressings Salads Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons sugar 2 teaspoons dry mustard 1/2 teaspoon salt 1/8 teaspoon ground red pepper 1 large egg 1 large egg white 1/3 cup cider vinegar 1 tablespoon margarine 4 cups fresh spinach -- torn 3 cups curly endive -- torn 1 cup watercress -- trimmed 2 cups red cabbage -- sliced 2 slices french bread -- cubed and toasted --1-ounce each Combine the first 6 ingredients in a saucepan; beat at high speed of a mixer 5 minutes. Add vinegar; beat at high speed until blended. Bring to a boil over medium heat; cook 1 minute, stirring constantly. Remove from heat. Add margarine, and beat at high speed 1 minute. Cool. Combine spinach and next 3 ingredients in a bowl, and toss gently. Pour dressing over spinach mixture; toss well. Top with croutons. Yield: 8 servings (serving size: 1 cup). Calories 75 (30% from fat); protein 3.4g; fat 2.5g; carbohydrate 10.1g; cholesterol 27mg; sodium 260mg. Busted by Gail Shermeyer <4paws@netrax.net> >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Saucy Chicken Over Couscous Recipe By :Family Favorites Lighter & Easier Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound skinless boneless chicken breast 3/4 cup frozen Florida Orange Juice Concentrate -- thawed 1/3 cup reduced-sodium teriyaki sauce 4 teaspoons cornstarch 16 ounces loose-pack frozen stir-fry vegetables --sugar snap peas, carrots, onions --and mushrooms Nonstick cooking spray 3 cups hot cooked couscous Florida Orange Wedges -- optional Rinse chicken; pat dry with paper towels. Cut into bite-size pieces; set aside. For sauce in a bowl stir together thawed concentrate, teriyaki sauce, cornstarch, and 1/3 cup cold water; set aside. Cook vegetables in a small amount of water until crisp-tender; drain. Keep warm. Meanwhile, spray an unheated large skillet with nonstick coating. Preheat over medium heat. Add half of the chicken; stir-fry for 2 to 3 minutes or until tender and no longer pink. Remove and repeat with remaining chicken, adding 1 to 2 teaspoons cooking oil, if necessary. Return all chicken to skillet. Push chicken from center of skillet. Stir sauce and add to center of the skillet. Cook and stir until the mixture is thickened and bubbly. Cook and stir for 1 minute more. Serve immediately over vegetables and couscous. If desired, garnish with orange wedges Makes 4 to 5 servings. WW Points: 6 Nutrition Facts per Serving: 425 cal., 30 g pro., 66 g carbo., 4 g total fat (1 g sat. fat), 59 mg cholesterol, 7 g dietary fiber, 492 mg sodium. Daily value: 129% vit. C, 81% vit. A, 26% folate, 23% thiamine, 12% riboflavin, 56% niacin, 19% potassium. >From: Gail <4paws@netrax.net> - - - - - - - - - - - - - - - - - - - NOTES : I enjoy trying new recipes, and renovating them to be lower in fats. Here's one I tried out of one of those little books you buy at the grocery store checkout called "Family Favorites Lighter & Easier" featuring Florida Citrus. It was really good, nice and light. The preparation took as long as the cooking time itself. Since we like our vegetables (after all, they are filling and help with that nasty portion control problem) I also steamed a mess of fresh snow peas on the side. A very satisfying supper. * Exported from MasterCook * Saucy Noodles Recipe By :Vegetarian Times, Feb 1999 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Tsp Salt 1 Lb Uncooked Pasta Shells 1/2 cups Diced Onion 1/2 cups Diced Celery 1/2 cups Sliced Cremini Mushrooms 1 cups Diced Tomatoes 1 cups Tomato Puree 1/4 cups Finely Chopped Fresh Oregano 2 Tbsp Finely Chopped Fresh Parsley Salt And Pepper -- To Taste 1/4 Tsp Crushed Red Pepper Flakes -- Or To Taste Bring large pot of water to a boil. When water boils, add salt and pasta, stirring to prevent sticking. Cook pasta according to package directions. Meanwhile, in large saucepan over med heat, saute onion, celery and mushrooms and cook, stirring often until beginning to soften, about 5 min. Add tomatoes, tomato puree, oregano, parsley, salt and pepper. Cook over med heat, stirring occasionally, until vegetables are tender. Stir in red pepper flakes to taste. Drain and rinse pasta under cold running water; drain again. Add to vegetable mixture and stir until well coated and thoroughly heated. Dairy-Free Vegetarian This has a wonderful flavor. Wouldn't hesitate to fix it again. There isn't supposed to be much "sauce" to it. You could also add other veggies to it like shredded carrots etc. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sauteed Potatoes And Brussels Sprouts Recipe By :Beverly Manning Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Vegan Vegetables Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound Brussels sprouts 3/4 pound yellow potatoes -- (such as Yukon Gold) 1 cup fat-free low-salt chicken broth 2 teaspoons olive oil Salt Freshly ground pepper Trim about 1/2 inch off the base of the Brussels sprouts; remove any bruised outer leaves and cut sprouts in half. Wash potatoes; do not peel. Slice potatoes. Add potatoes and Brussels sprouts to a large nonstick skillet. add chicken broth; cover and simmer over medium-high heat 10 minutes. Remove cover; add olive oil, and salt and pepper to taste. Toss well. Yield: 2 servings 264 calories; 5.5g fat (19% cff); no cholesterol: 11g protein: 47g carbohydrate; 6.5 fiber; 335 sodium - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Savoy Cabbage And Garlic Soup Recipe By :Annette Gooch (1999) Serving Size : 6 Preparation Time :0:30 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Theme: Unusual Veggies & Fruit Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons minced garlic 8 cups lowfat chicken broth -- divided use 1 cup long-grain white rice 6 cups shredded savoy cabbage 1 teaspoon freshly ground pepper Salt -- to taste 6 slices stale French bread -- for croutons 2 tablespoons minced parsley -- for garnish SAVOY is a green cabbage that looks like a giant rose in full bloom with crinkled green petals. Soft, dark-green outer leaves frame a loose head whose color pales to butter yellow. Typically milder tasting and more tender than green or red cabbage, savoy -- which takes its name from the mountainous region of Savoie in southeast France -- is harvested from midfall through early spring. When shopping, choose solid heads of savoy cabbage with no yellowing of the outer leaves. Store, unwashed, for up to two weeks. Wash leaves thoroughly under running water just before use. Drain well. 1. In a medium saucepan combine garlic, 2 cups of stock, and rice. Bring to a boil over moderate heat; cover, reduce heat, and simmer 20 minutes. Transfer to a blender or food processor, add 4 cups of stock, and blend, in batches if necessary. 2. Return to saucepan; add remaining 2 cups stock and cabbage. Simmer 15 minutes over moderately low heat. Do not overcook. 3. Meanwhile prepare croutons: Preheat oven to 350 degrees. Place 6 slices (1/4 inch thick) day-old French baguette slices on baking sheet. Bake until lightly browned, 8 to 10 minutes. 4. To serve soup, add pepper and salt, if needed. Place croutons in individual soup bowls and ladle soup over. Garnish with parsley and serve immediately. Serves: 6. EACH 196 cals, 1g fat (3%) Tip - Shredding Cabbage: Discard any bruised or yellowed leaves. Use a sharp chef's knife to cut cabbage in half lengthwise. Remove core from each half. Place cut sides down and, starting at the leafy end, slice each half into paper-thin shreds. ALTERNATIVE: Savoy can be used interchangeably with green or red varieties in most cabbage dishes. Recipe from syndicated columnist, Annette Gooch 01/06/99. Mc and mail from Pat - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Scalloped Pineapple Recipe By :Eat-L Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Sugar 1/2 cup Butter Buds 3 eggs -- beaten 6 slices white bread -- cubed 20 ounces crushed pineapple in juice -- undrained 1/2 cup 1% low-fat milk Moisten bread cubes with milk. Mix with remaining ingredients, and bake in a 2-quart covered casserole at 375 degrees for 45 minutes. Serve warm. >From: Vickie - - - - - - - - - - - - - - - - - - - NOTES : I served this with ham for thanksgiving, and it was very good. * Exported from MasterCook * Snow Pea And Pork Fried Rice Recipe By :Cooking Light, Jan/Feb 99 Serving Size : 5 Preparation Time :0:30 Categories : Eat-Lf Mailing List Low Fat Meats Oriental Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces boned center-cut loin pork chops 1 tablespoon low-sodium soy sauce 1 tablespoon dry sherry 2 large egg white 1 large egg vegetable cooking spray 2 teaspoons dark sesame oil -- divided 2 cups onion -- vertically sliced 2 cups snow peas 2 cups sliced mushrooms 1 tablespoon fresh ginger -- minced 2 garlic cloves -- minced 4 cups long-grain rice -- cooked and chilled 1/4 teaspoon salt 1/3 cup chopped green onions 1. Trim fat from pork chops; cut pork into 2" x 1/4" strips. Combine pork, soy sauce, and sherry; cover and marinate in refrigerator 30 minutes. Drain; discard sherry mixture. 2. Whisk egg whites and egg together. Scramble in a pan coated with cooking spray until done. Remove egg mixture from skillet and set aside. 3. Heat 1/2 t. oil in a large skillet. Add pork; stir-fry 2 minutes or until done. Remove pork from skillet; keep warm. Add 1/2 t. oil to skillet. Add sliced onions and snow peas; stir-fry 2 minutes. Add mushrooms, ginger and garlic; stir-fry one minute. Remove onion mixture from skillet and keep warm. 4. Add 1 t. oil to skillet; add rice and cook one minute without stirring. Stir in eggs, pork, onion mixture, and salt, and stir fry 1 minute or until thoroughly heated. Sprinkle each serving with green onions. Serving size: 2 cups. >From: Diana Slade - - - - - - - - - - - - - - - - - - - NOTES : I halved this with no problem--to "halve" the egg + egg whites, I used one whole large egg and no individual whites. Makes generous servings. This was tonight's dinner, and other than the half-hour marinating time (during which I cooked the rice and sliced the veggies), it went together in a flash. From Jan/Feb 99 Cooking Light. Mastercook and the magazine have very different numbers for the nutrition on this, so I won't include them. For general information, both sources put this at less that 20% CFF and both say each serving has about 7 fat grams. * Exported from MasterCook * Soba With Roasted Vegetables Recipe By :Main Course Vegetarian Pleasures, Jeanne Lemlin (Atl Jrn) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Pasta Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 3 tablespoons tamari soy sauce 2 turnips -- 1/4 lb each -- halved and cut in 3/4 inch slices 1 large sweet potato -- peeled -- halved lengthwise and cut in 1/2" slices 2 carrots -- cut in 1/2 crosswise -- thick top part cut in 1/2 2 medium onion -- quartered -- keep root intact 8 ounces soba noodles 1/2 cup vegetable stock 1 tablespoon toasted sesame oil sesame seeds -- for garnish Combine olive oil and 2 tbsp tamari in a large bowl. Mix in the veggies and toss to coat. Marinate for at least 30 minutes, or up to 2 hours. Preheat oven to 400F. Spread the vegetables in a single layer on a baking sheet. Bake, tossing twice, for 25 - 30 minutes, or until tender. Cook the soba noodles in boiling water. Pour the remaining 1 tbsp tamari, vegetable stock, and sesame oil on the cooked and drained soba. Toss gently. Serve with the vegetables on top. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Any pasta or hearty grain can be used in place of the soba. * Exported from MasterCook * Southwestern Eggs Recipe By :Cooking Light Serving Size : 2 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Legumes Low Fat Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Corn Tortillas -- Cut Into 8 Wedges 1 Cup Black Beans -- Drained 2/3 Cup Tomato -- Chopped 1 Tablespoon Green Onion -- Chopped 1 Teaspoon Chili Powder 1 1/2 Cups Water 2 Large Eggs 2 Tablespoons Salsa 2 Tablespoons Low-Fat Sour Cream 2 Teaspoons Cilantro -- Finely Chopped Preheat oven to 350F. Place the tortilla wedges in a single layer on a baking sheet; bake at 350° for 6 minutes or until crisp. Set aside. Combine the beans, tomato, onions, and chili powder in a saucepan. Cook over medium heat 5 minutes until heated; set aside, and keep warm. Bring the water to a boil in a small skillet. Break each egg into a custard cup; slip each egg into the boiling water. Cover, reduce heat, simmer 5 minutes. Remove eggs with a slotted spoon. Arrange 16 tortilla wedges around outside of each of 2 plates; top each with 3/4cup bean mixture, 1 egg, 1 tablespoon salsa, 1 tablespoon sour cream, and 1 teaspoon cilantro. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Southwestern Soup, Susan's Recipe By :Weight Watchers Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Mexican & Southwestern Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 1 cup onions -- chopped 1 cup green bell peppers -- chopped 1 teaspoon garlic -- minced (1 to 2) 1 can Mexican-style stewed tomatoes -- (14 oz.) 1 can vegetable or fat-free chicken broth -- (15 oz.) 1 can southwestern-style black beans -- (15 oz.) 1 can dark red kidney beans -- (15 oz.) 1 can low or fat-free refried beans -- (15 oz.) salt and pepper -- to taste 1/2 teaspoon cumin Saute onions, peppers and garlic in oil until tender. Add remaining ingredients and heat through. WW points = 2 per serving Amount Per Serving Calories 190 Calories from Fat 30 Percent Total Calories From: Fat 16% Protein 20% Carb. 64% Nutrient Amount per % Daily Serving Value Total Fat 3 g 5% Saturated Fat 0 g 2% Cholesterol 0 mg 0% Sodium 1012 mg 42% Total Carbohydrate 30 g 10% Dietary Fiber 9 g 35% Sugars 2 g Protein 10 g Vitamin A 7% Vitamin C 37% Calcium 0% Iron 15% >From: BunnyMama@aol.com - - - - - - - - - - - - - - - - - - - NOTES : so I made this soup. It's really easy and it made me feel better. Hope it works for some of you, too. (It's a great Weight Watchers recipe, by the way, even though it didn't come from them.) Don't know where the recipe originated; I got it from my sister (Susan). For an even spicier soup, I use black beans which have been packed with jalapeno slices and lime juice. * Exported from MasterCook * Spaghetti Squash With Onion And Broccoli Sauce And Pistachios Recipe By :Hanneman Oct 1998 Serving Size : 4 Preparation Time :1:00 Categories : Eat-Lf Mailing List Low Fat Sauces & Gravies Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/3 pounds spaghetti squash -- cooked and cooled ***Slurry*** 3/4 cup vegetable broth 1 tablespoon balsamic vinegar 1/2 teaspoon cornstarch ***Stir-fry*** olive oil spray up to 1-tsp olive oil 4 ounces red onion -- slivered from stem to bloom 3 garlic cloves -- minced 2 tablespoons chopped pistachios, dry roasted salt and black pepper 1 1/3 cups chopped broccoli with florets from two stalks -- steamed 1/4 teaspoon ground coriander 8 basil leaves -- chiffonade 1 tablespoon chopped fresh cilantro 4 tablespoons parmesan cheese -- for topping sun-dried tomato Splash(r) -- or other seasoning optional Pull and separate the strands of squash. Set aside. Combine the broth, balsamic and cornstarch in a shaker jar. Set aside. In a wok or saute pan, heat oil or spray; saute onion slices until starting to brown, stirring often. Add the garlic, nuts, salt and pepper. Cook for 1 or two minutes or until aromatic. Add the broccoli, coriander and herbs. Cook to heat, stirring often. Add the spaghetti squash. Stir to combine and heat through. Make a well in the pan. Re-combine the slurry and add it to the wok. Stir to thicken. Turn off the heat and stir to combine. Serve immediately with freshly grated Parmesan cheese and/or dried vegetable seasoning such as Trader Joe's Splash. Cals 125; 4 g fat (28% cff) VARIATION: Replace spaghetti squash with linguini or soba noodles. Tested: Pat Hanneman (kitpath@earthlink.net) 10/98 A bit on the dry side, but good flavor. Something to fix on a Saturday. >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spanish Soybeans Over Mixed Grains Recipe By :Diet for a Small Planet [1971 edition] Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Legumes Low Fat Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup soybeans -- cooked with 1/2 cup peanuts 1 1/3 cups bulgur -- uncooked 1 1/2 cups brown rice -- uncooked 3 tablespoons oil 2 cloves garlic -- minced 1 onion -- chopped 1 green pepper -- chopped 1/4 pound mushrooms -- sliced 2 cups stewed tomatoes 1 tablespoon soy flour 3 tablespoons brewer's yeast 1 teaspoon oregano 1 teaspoon celery seeds -- ground 1 teaspoon salt 1 pinch cayenne 1/2 cup sharp cheddar cheese -- grated Cook soybeans and peanuts together. Set aside. Cook bulgur and brown rice together. Set aside. Saute garlic, onion, green pepper, and mushrooms in oil. Add cooked soybeans and peanuts and saute until coated with oil. Add remaining ingredients except cheese, and simmer 15 minutes or longer. Serve over the mixed grains, with the cheese sprinkled on top. Makes 8 servings. This is a tasty, satisfying dish, though it may sound ordinary. Serve with a spinach salad. >From: KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spinach Chicken Salad With Tangy Orange Dressing Recipe By :Weight Watchers Quick Meals Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Fruit Low Fat Salad Dressings Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons fresh lemon juice 4 teaspoons olive oil 4 teaspoons prepared mustard -- yellow 1 tablespoon chopped fresh rosemary -- leaves only or 1/2 teaspoon dried 2 garlic cloves -- minced 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 10 ounces skinless boneless chicken breast one whole -- butterflied and pounded thin 2 tablespoons orange juice 1 tablespoon red wine vinegar Granulated sugar substitute to equal 1-tablespoon sugar 1 teaspoon balsamic vinegar 8 cups spinach leaves: packed -- well rinsed & dried and torn into bite-size pieces 2 cups sliced mushrooms 1 medium red onion -- thinly sliced 1. Preheat broiler. Spray broiler pan with nonstick cooking spray. In shallow bowl, with wire whisk, combine lemon juice, 1 teaspoon of the oil, the mustard, rosemary, garlic, 1/8 teaspoon of the salt and 1/8 teaspoon of the pepper. Add chicken; turn to coat. 2. Transfer chicken to prepared broiler pan, reserving remaining lemon juice mixture; broil 4" from heat 3-4 minutes, until golden brown. Turn chicken; top with reserved lemon juice mixture. Broil 3-4 minutes longer, until golden brown and cooked through. 3. Meanwhile, to prepare dressing, in small bowl, combine the remaining 1 tablespoon oil, the orange juice, wine vinegar, sugar substitute, balsamic vinegar, remaining 1/8 teaspoon salt and remaining 1/8 teaspoon pepper. 4. Divide spinach, mushrooms and onion evenly among 4 plates, arranging vegetables in a circle. 5. Cut chicken into 1/4" slices; place one-fourth of the chicken slices in center of each salad. Drizzle each salad with one-fourth of the dressing. Makes 4 servings . EACH SERVING (4 CUPS) PROVIDES: 1 Fat, 5 1/4 Vegetables, 2 Proteins, 5 Optional Calories. PER SERVING: 182 Calories, 6 g Total Fat, 1 g Saturated Fat, 41 mg Cholesterol, 361 mg Sodium, 11 g Total Carbohydrate, 4 g Dietary Fiber, 22 g Protein, 166 mg Calcium Recipe from Weight Watchers Quick Meals ~ Weight Watchers Staff (1998). MC and email from Pat Hanneman 01/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spring Risotto Recipe By :Good Housekeeping - 5/96 Serving Size : 4 Preparation Time :1:25 Categories : Eat-Lf Mailing List Low Fat Rice Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can chicken broth -- or vegetable broth 2 tbsps olive oil 3 med carrots -- diced 3/4 lb asparagus -- cut in 2" pieces 6 ozs sugar snap peas -- cut in half 1/4 tsp coarsely ground pepper 1 tsp salt 1 sm onion -- chopped 2 cups Arborio rice 1/2 cups dry white wine 1/2 cups grated Parmesan cheese 1/4 cups fresh basil leaves -- chopped 1. In saucepan, heat broth and 3 1/2 c water to boiling over high heat. Reduce heat to low and simmer, covered. 2. In large saucepan, heat 1 tbsp olive oil over medium heat. Add carrots and cook 10 minutes. Add asparagus, peas, pepper, and 1/4 tsp salt, and cook, covered until vegetables are tender crisp, about 5 minutes. Remove to bowl. 3. In same saucepan, in 1 tbsp oil, cook onion over medium heat until tender, about 7 minutes. Add rice and 3/4 tsp salt and cook, stirring frequently, until rice grains are opaque. Add wine ; cook until absorbed. Add about 1/2 c simmering broth to rice and continue cooking until liquid is absorbed. Continue cooking, adding remaining broth 1/2 c at a time, and stirring after each addition until all liquid is absorbed and rice is tender but still firm, about 25 minutes. Stir in vegetables, Parmesan, and basil; heat through. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : End the meal on a cool note with spring berries and crisp biscotti. * Exported from MasterCook * Steamed Broccolini 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 -------- ------------ -------------------------------- broccoli water salt and pepper lemon juice Restaurants around here are serving broccolini uncut. Blanch or briefly steam a bundle of broccolini until just tender: it turns a dark, bright green (about 4 to 5 minutes). S&P to taste. Splash with a little lemon or a blend of lemon-infused olive oil. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Steamed Kohlrabi Recipe By :Terri Sonleitner 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 -------- ------------ -------------------------------- diced kohlrabi butter or margarine salt and pepper I grow kohlrabi in my kitchen garden... I guess I'm honoring a family tradition as my grandparents (Austrian) always grew it in their garden... I don't have a recipe written down, but this is how I fix it (just like grandma did... and she made it to 85... probably all those cole crops from her garden!): Peel the kohlrabi, dice, place in a pan with a little water and steam it just until tender. Add a little butter or margarine (optional), and salt and pepper to taste. That's it! BTW, kohlrabi come in both the greenish little sputnik form and the red or purple variety... nutritionally they are the same, and I can't tell the difference taste-wise. The purple ones are greenish on the inside and once peeled, you cannot tell the difference. While kohlrabi are expensive in the markets, they are very easy to grow... if you have a garden, give them a try! [ Law ] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stevia - An Intro Recipe By :Ellen C. Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** I'm beginning to experiment with stevia, too. It is an herb that is available in many forms: dried leaves, liquid concentrate, pure powdered extracts, and powders or crystals with fillers. It is intensely sweet, holds up in cooking, and does not muck with blood sugar levels. (It is considered to be safe for diabetics.) There are conversion tables available, but most recommend that you follow the conversion advice of the manufacturer. By no means are all stevia products alike. The big thing in baking with stevia, is that you use significantly less than sugar, so it changes the proportions of liquid/dry ingredients. Therefore, it really behooves you to start with tested stevia recipes. I've only ventured far enough at this time to use the Now brand liquid drops. One to two drops will adequately sweeten a large glass of iced tea. I recently purchased some crystals, and am excited about trying to bake with stevia. There's been a significant political battle over stevia with the FDA. Most believe that's a result of the artificial sweetener industry lobby. On the net you find lots of info on this battle, and evidence that stevia has been used very safely for centuries in many countries. At this point, the ban on stevia in this country has been lifted, but it is not legal to promote it as a food product. It can be sold only as an herb. Here is one of the best stevia sites I've found. It has excellent info, links, and recipes. (Note that is sponsored by Stevita -- one brand of stevia products.) http://www.fastlane.net/~kirkland/stevia/ Here is another good site for getting started with Stevia. http://www.stevia.com/ And these folks claim their stevia is the best tasting. They also have several stevia cookbooks for sale. http://www.sweevia.com/ - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Strawberry Wine Sorbet Recipe By :Cooking Light Serving Size : 5 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Cups Strawberries -- Coarsely Chopped 1 Cup Dry White Wine 3/4 Cup Basic Sugar Syrup 1/2 Cup Honey 1/4 Cup Lemon Juice ---Basic Sugar Syrup--- 2 Cups Sugar 2 Cups Water Combine all ingredients in a large saucepan, and bring to a boil. Reduce heat, and simmer, uncovered, 4 minutes. Remove from heat, and cool. Pour cooled mixture into an 8 inch square baking dish; cover and freeze for a least 8 hours or until firm. Remove mixture from freezer; break into chunks. Position knife blade in food processor bowl; add frozen chunks, and process until smooth. Serve immediately, or spoon mixture into a container; cover and freeze for up to 1 month. Basic Sugar Syrup: Combine sugar and water in a large saucepan and stir well. Bring sugar mixture to a boil and cook 1 minute or until the sugar dissolves, stirring constantly. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stuffed Eggplant Recipe By :Yvonne Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Tvp, Seitan, Tempeh Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Whole Eggplant 1/2 Cup couscous, cooked 1/2 Medium Zucchini -- chopped 2 Cloves Garlic -- minced 1/2 Medium Onion -- Chopped 7 Ounces Gimmie Lean(r) Texturized Soy Protein -- Sausage flavor 14 Ounces tomatoes, canned -- undrained 2 Tablespoons Black olives -- chopped 1 Teaspoon Miso Slice eggplant in half, lengthwise and scoop out pulp and chop. Sprinkle shells with salt & pepper, put into a 13x9-inch baking dish and set aside. In large skillet that has been sprayed with Pam, saute eggplant, onions, garlic, Gimmie Lean(r), and zucchini. When veggies are tender add tomatoes and olives. Cook until slightly thickened. Add miso and couscous. Spoon mixture into eggplant shells. Cover with foil and bake at 350F for 45-60 mins. >From: Penchard@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet And Hot Peach Chutney Recipe By :Weight Watchers Slim Ways Grilling Serving Size : 4 Preparation Time :1:20 Categories : Condiments & Seasoning Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon extra virgin olive oil 2 tablespoons raisins 1 cup onion slices 1 tablespoon seeded jalapeno peppers -- thinly sliced 4 medium garlic cloves -- minced 2 cups sliced peaches 1/2 cup cider vinegar 1/8 teaspoon ground ginger 1/4 cup firmly packed brown sugar -- light or dark 1 Pinch ground cloves This rich and flavorful chutney will spice up any grilled meat, but it is particularly nice with pork or chicken. CAUTION: Remember to wear gloves to prevent irritation from the peppers. 1. Place medium nonstick saucepan over medium-high heat 30 seconds; heat oil 30 seconds more. Add onion and cook, stirring constantly, until translucent, 6-8 minutes. 2. Add garlic; cook, stirring, 1 minute. Add peaches, vinegar, sugar, raisins, peppers, ginger and cloves. Bring to a boil, reduce heat and simmer gently, stirring occasionally, 50 minutes. Remove from heat and let cool; cover and refrigerate until ready to use, up to 2 weeks. Makes 4 servings. EACH SCANT 1/2 CUP) PROVIDES: 1/4 Fat, 1 1/4 Fruits, 1/2 Vegetable, 45 Optional Calories. PER SERVING: 135 Calories, 1 g Total Fat, 0 g Saturated Fat, 0 mg Cholesterol, 8 mg Sodium, 33 g Total Carbohydrate, 2 g Dietary Fiber, 1 g Protein, 32 mg Calcium Recipe from Weight Watchers Slim Ways Grilling ~ Weight, Watchers International (1996). >From: Pat Hanneman - - - - - - - - - - - - - - - - - - - NOTES : Betting we could sub mango, or nectarine or papaya or pear or ... * Exported from MasterCook * Sweet And Sour Carrots, Simple Recipe By :Ellen C. Rakes Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups sliced carrots 2 tablespoons vinegar -- * 1 tablespoon brown sugar -- or more to taste 2 cloves garlic -- minced dash salt dash black pepper water if needed sliced onion -- optional -- or dried onion flakes -- optional * Use any vinegar of your choice. This is one dish I like with plain white vinegar. Although apple cider vinegar, rice wine vinegar, or even a champagne vinegar would be nice. Simply put everything into a pot, cover, and cook until the carrots are as tender as you like. If you want a sauce, add 1/2 cup water or so and 1 tbsp cornstarch at the end of cooking. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : The carrots are also good cold the next day -- kind of like pickles. I like to use the leftovers from both of these on salads. * Exported from MasterCook * Sweet And Sour Spring Rolls Recipe By :New American Heart Association Cookbook Serving Size : 4 Preparation Time :0:40 Categories : Appetizers Eat-Lf Mailing List Low Fat Oriental Vegetables Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Vegetable oil spray 1/2 teaspoon vegetable oil 1 1/2 cups shredded cabbage 4 medium garlic cloves or 2-tsp minced garlic 1/2 cup chopped scallions with green and white sections 8 ounces canned bamboo shoots -- drained 2 teaspoons light soy sauce 1/8 teaspoon pepper 3 sheets frozen phyllo dough -- thawed Vegetable oil spray 1/2 teaspoon vegetable oil 1 tablespoon sweet and sour sauce -- PLUS 1 teaspoon sweet and sour sauce Recipe ready phyllo dough sheets makes these spring rolls easy to prepare. 1. Spray a large, nonstick skillet with vegetable oil spray. Pour 1/2 teaspoon oil in the skillet, swirling to coat the bottom. Heat over medium-high heat for 1 minute. Saute the cabbage and garlic for 3 minutes, stirring constantly. 2. Add the green onions and bamboo shoots. Cook for 30 seconds, stirring constantly. Remove from the heat. Stir in the soy sauce and pepper. 3. Keeping unused phyllo covered with a damp towel to prevent drying, lightly spray 1 sheet of dough with vegetable oil spray. Working quickly, cut the dough into fourths. Put three of the quarter-sheets under the towel. On the fourth piece, put 1 rounded tablespoon of the cabbage mixture 2 to 3 inches from one end. Fold that end over filling, then fold in sides and roll tightly. Set aside, seam side down. Repeat with the remaining phyllo sheets and filling. 4. Spray or oil the skillet again. Heat over medium-high heat for 1 minute. Cook the spring rolls in skillet for 6 minutes, turning occasionally. Brush with sweet-and-sour sauce and serve. 5. Makes 4 servings, 3 spring rolls per serving; each 94 calories (16% from fat), 2 grams fat (0 grams sat. fat), 16 grams carbohydrate, 3 grams protein, 194 mg sodium, 0 mg cholesterol, 28 mg calcium, 5 grams fiber Recipe from "The New American Heart Association Cookbook" (Times Books). Tested by Susan Selasky for the Free Press Test Kitchen. Mc from Pat Hanneman 1/99. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Swiss Chard Topped With Marinated Portobello Mushrooms Recipe By :Vegetarian Times, Dec 1998 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 portobello mushrooms -- About 5 Oz Each 4 Tbsp Soy Sauce, Low Sodium -- Or Tamari Soy Sauce 2 Tbsp Vegetarian Worcestershire Sauce 2 Tbsp Cider Vinegar 1/2 Tsp Sesame Oil -- Note 1 4 Tsp Minced Shallots 2 Tsp Dijon Mustard -- Country Style 2 Bunches Red Swiss Chard 1 Tsp Olive Oil -- Plus 1 Tsp Olive Oil -- Note 2 4 Tsp Minced Garlic Note 1: Original recipe used 2 tsp sesame oil Note 2: Original recipe used an extra 1/2 tsp olive oil Dairy Free Vegetarian Can use other greens such as spinach, beet greens or kale. Wipe mushroom caps; remove stems. In shallow bowl, whisk 2 Tbsp tamari or soy sauce, Worcestershire sauce, vinegar, sesame oil, shallots and mustard. Add mushroom caps and marinate 15 min, turning occasionally. Meanwhile, remove stems from chard and coarsely chop. In large skillet, heat 1 tsp olive oil over med-high heat. Add garlic and cook, stirring, 1 min. Add chard and remaining 2 Tbsp tamari or soy sauce. Cover and cook until wilted, 4 min. Uncover and set aside. Wipe out pan. Heat remaining 1 tsp oil over med-high heat. Remove mushrooms from marinade; reserve marinade. Add mushrooms and cook until tender, 4 min per side. To serve, reheat chard and divide among plates. Cut mushrooms into 1/2" thick slices. Arrange sliced mushrooms over chard and drizzle with remaining marinade if desired. Serves This has incredible flavor and was very quick and easy to put together. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 51 Total Fat 3g Sat Fat 0.4g Carb 5.3g Fib 0.5g Pro 1.4g Sod 617mg