* Exported from MasterCook * Carrot And Rice Oven Pilaf Recipe By :Prevention Magazine, February 2000, page 166 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Rice Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 1 cup brown basmati rice 1 teaspoon chopped garlic 1 pound baby carrots -- halved lengthwise 14 ounces fat-free vegetarian broth 1/3 cup golden raisins 1/2 teaspoon dried thyme 1/2 teaspoon salt 1/4 teaspoon crushed fennel seed 3 scallions -- sliced 3 tablespoons toasted sliced almonds -- (optional) This side dish is a real crowd pleaser, combining the natural sweetness of carrots and raisins with the wonderful fragrance of basmati rice and fennel seeds. The extra crunch of almonds adds just the right touch. Turn leftovers into a tasty rice salad. 1. Preheat the oven to 350F. Heat the oil in an ovenproof saucepan or small Dutch oven. Add the rice and garlic and cook for 3 minutes, stirring. Stir in the carrots, broth, raisins, thyme, salt, fennel, and scallions. Bring the mixture to a simmer, then remove it from the heat, cover tightly, and place it in the Dutch oven. 2. Bake for 25 minutes or until the rice is tender. Let it stand for 10 minutes, then sprinkle on the almonds, if using, and serve. Makes 6 servings Per 1-cup serving: 173 cal, 4 g pro, 40 g carb, 3 g fat, 0.g sat. fat, 0 mg chol, 3 g fiber, 342 mg sodium From Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot And Turnip Side Dish Recipe By :Good Food/Good Health, CARROTS 98Jan12 (Aicr) Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- sliced carrots diced turnips sliced celery chopped garlic and onion chicken stock As a savory side dish for baked fish or grilled chicken, pair sliced carrots with turnip cubes, sliced celery, chopped garlic and onion. Simmer the vegetables, covered, in chicken stock until they are tender. Uncover the pan and cook until the liquid is reduced to a glaze before serving. American Institute for Cancer Research, Dept. AW, P.O. Box 97167, Washington, DC 20090-7167: "Good Food/Good Health" is a weekly public service. Please cite the AICR when sharing these recipes. >from the kitPATh collection wizard.ucr.edu/~phannema - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot Cuke Salad Recipe By :Prevention Magazine, February 2000, page 167 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- shredded carrots cucumber strips chopped parsley lime juice olive oil salt chili powder Scintillating salad: For a carrot-cuke salad, combine shredded carrots, cucumber strips, and chopped parsley in a bowl, toss the mix with lime juice, olive oil, salt, and a few pinches of chili powder. From Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot Hummus Recipe By :Prevention Magazine, February 2000, page 167 Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Dips Eat-LF Mailing List Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound carrots 4 cloves garlic boiling water 15 ounces canned chickpeas 1 large scallion 4 tablespoons lemon juice 3 tablespoons tahini 1 teaspoon salt Heavenly hummus: Cook 1 pound of carrots and 4 garlic cloves in boiling water until tender. Drain and cool. Put in a food processor, along with one 15-ounce can of drained chickpeas, 1 large scallion, 4 tablespoons lemon juice, 3 tablespoons sesame tahini, and 1 teaspoon salt. Process until smooth. Serve with pita triangles. From Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot Stuffed Zucchini Recipe By :Good Food/Good Health, CARROTS 98Jan12 (Aicr) Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- zucchini carrot puree Carrots can bring color and flavor to every part of a meal. When an eye-catching starter is needed, make a colorful carrot puree filling for zucchini boats, made by cutting cooked zucchini in half length-wise and removing the seed-filled centers to form a boat-shaped shell. American Institute for Cancer Research, Dept. AW, P.O. Box 97167, Washington, DC 20090-7167: "Good Food/Good Health" is a weekly public service. Please cite the AICR when sharing these recipes. >from the kitPATh collection wizard.ucr.edu/~phannema - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrots: Flavor Fixes Recipe By :Prevention Magazine, February 2000, page 167 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Smashingly good spuds: To make delicious carrot-flavored mashed potatoes, add I part carrots to 2 parts potatoes in boiling water and cook then until fork-tender. Then mash them, adding a pat of buffer and milk or chicken broth. Season to taste with salt arid pepper. Bright and bold Asian dressing: Whisk Together 2/3 cup carrot juice and 1/2 teaspoon freshly grated ginger. Stir in 1/2 teaspoon soy sauce, 2 teaspoons sesame oil, 2 tablespoons white wine vinegar, and salt. Sweet/tart side dish: To make maple-cranberry carrots, heat sliced, cooked car- rots with maple syrup, dried cranberries, some chopped shallot, and a bit of butter in a skillet. Cook, stirring, until the syrup is reduced and coats the carrots. Season the dish with grated nutmeg, salt, and pepper. Scintillating salad: For a carrot-cuke salad, combine shredded carrots, cucumber strips, and chopped parsley in a bowl, toss the mix with lime juice, olive oil, salt, and a few pinches of chili powder. Heavenly hummus: Cook 1 pound of carrots and 4 garlic cloves in boiling water until tender. Drain and cool. Put in a food processor, along with one 15-ounce can of drained chickpeas, 1 large scallion, 4 tablespoons lemon juice, 3 tablespoons sesame tahini, and 1 teaspoon salt. Process until smooth. Serve with pita triangles. From Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cauliflower Au Gratin Recipe By :Goof-Proof Healthy - Pg. 76 Serving Size : 4 Preparation Time :0:23 Categories : Casseroles Eat-LF Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium cauliflower 1 3/8 cups water 1 tablespoon white wine 2 tablespoons flour 1 cup skim milk 1/4 cup cheddar cheese -- shredded 1 tablespoon butter buds(r) -- liquid 1/4 cup bread crumbs 1 tablespoon all purpose herb Separate head of cauliflower into uniform size. Wash in cool water and shake off excess. Place in dish. Add water and cover. HIGH for 4 min. Stir. Cover and cook on HIGH for 4-5 min. or until tender-crisp. Let stand covered for 2 min. and drain. In glass measure, whisk wine and flour together. Whisk in milk until completely blended. Microwave UNCOVERED on HIGH for 4-6 min. whisking every minute until thickened. Whisk in cheese until melted. Pour over drained cauliflower. Heat butter buds until hot. Add crumbs and herb blend. Toss to combine. Sprinkle crumb mixture over cauliflower and sprinkle top with paprika. Cover dish with wax paper and microwave on HIGH for 5-7 min. or until dish is heated through and cauliflower is tender. Let stand. covered for 2 min. From Vickie - - - - - - - - - - - - - - - - - - - NOTES : These recipes are TNT, several are made in the microwave, but could be done in the oven. * Exported from MasterCook * Cauliflower Rice Torte Recipe By :Weight Watchers Quick & Easy Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pies, Pastry & Crusts Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons butter buds(r) -- liquid 2 tablespoons shallots -- minced 1 clove garlic -- minced 2 cups long-grain rice -- cooked 3/4 cup nonfat ricotta cheese 1 ounce nonfat parmesan cheese -- divided 1/4 cup egg beaters(r) 99% egg substitute 2 tablespoons parsley -- chopped 1 dash nutmeg 1 dash white pepper 1 1/2 cups cauliflower -- cooked,chopped 1 1/2 ounces mozzarella cheese, part skim milk -- shredded Preheat oven to 350 degrees. Heat butter until bubbly. Add shallots and garlic and saute stirring frequently until softened (1 min). Transfer to med. bowl. Add rice, ricotta cheese, 3/4 ounce parm. cheese, egg, parsley, nutmeg and pepper. Mix well. Spray 2 qt. casserole with nonstick spray. Spread half of rice mixture in casserole, top evenly with cauliflower, sprinkle with half of remaining parm. cheese. Spread remaining rice mixture over parm. cheese, sprinkle with mozzarella and remaining parm. cheese. Bake until torte is lightly browned and bubbly. About 20 min. Let cool 5 min. From Vickie - - - - - - - - - - - - - - - - - - - NOTES : These recipes are TNT, several are made in the microwave, but could be done in the oven. * Exported from MasterCook * Chalupa Grande Recipe By :Friendly-Freezer List Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Meats Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound dry pinto beans 3 pounds extra lean pork roast -- trimmed of fat 7 cups water 1/2 cup onion -- chopped 2 cloves garlic -- minced 2 teaspoons ground cumin 2 tablespoons chili powder 1 tablespoon salt 1 teaspoon dried oregano 1 can chopped green chilis -- (4 ounces) shredded cheddar cheese salsa flour tortillas Place all ingredients (except cheese, salsa, and flour tortillas) in a large kettle. (Beans don't have to be soaked.) Bring to a boil, then reduce heat and simmer, covered, about 3 hours, until beans and pork are tender. Remove pork and cool slightly. (I let mine cool about 45 minutes so I could handle easier.) Shred the pork and return meat to kettle. Simmer until thick, about 30 minutes. (The longer you simmer, the better it gets.) Place some of the chalupa on a tortilla wrap, spoon on some salsa, and top with cheese. NOTES : Most of the time, I just use pork steak instead of the roast. They turn out wonderfully everytime! Plan on having a lot left over! I have frozen the bean/meat mixture in ziplock bags and I have also frozen them individually rolled up in the tortilla. Jacque - jscooper@nwkansas.com From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chalupas Recipe By :JacqueGoodland Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Meats Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound pinto beans -- (dry kind) 2 tablespoons baking soda 2 pounds extra lean pork roast -- (cheap kind with bone in tastes better) 1 tablespoon cumin 2 cloves garlic 1 teaspoon oregano 1 teaspoon chili powder 1 tablespoon picante sauce -- (I just use any old salsa we have in the house) (stove top) First boil beans in water and balking soda for about 15 minutes. Keep a close eye on them or they will boil over on you. This softens beans and releases the gas in them so you won't have gas in your dinner guests later. (VBG) Rinse thoroughly. (in crock pot) Cook beans and roast with seasonings in enough water to cover beans sufficiently. Cook until meat falls off bones. This took all day on low in my cock pot (rival - so old I don't know how many quarts) I did have to add water once during cooking, but I just might have eyeballed it wrong when adding water the first time. Fish the bones out and stir it up good so the meat is in small pieces and serve over tortilla chips with toppings such as cheese, lettuce, tomatoes, salsa.... (think taco toppings) It makes a TON and freezes well. I freeze in smaller containers that I can zap in the microwave for last minute dinners or if unexpected company shows up. From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cheesecake Brownies Recipe By : Serving Size : 24 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 19.8 oz brownie mix don not use mixes with syrup pouches or -- cans 1 8 oz pkg nonfat cream cheese -- softened 1/3 cup sugar 1/2 teaspoon vanilla 1/4 cups Egg Beaters(r) 99% egg substitute Prepare brownie mix as directed on package. Pour into greased 13" X 9" baking pan. Beat cream cheese with electric mixer on medium speed until smooth. Add sugar, mixing until well blended. Add egg and vanilla; mix just until blended. Pour cream cheese over brownie mixture. Cut through batter with a knife several times to create a marble effect. Bake at 350 degrees for 35-40 minutes or until cream cheese mixture is lightly browned. Cool, cut into squares. Source: "http://www.recipes-now.com/" S(formatted by whome40@aol.com): "" - - - - - - - - - - - - - - - - - - - NOTES : Kristin notes: Original recipe specified fudge brownie mix, full fat cream cheese and real eggs. Using a real egg would still keep this below 30 % CCF. Healthy Choice makes a good fat free brownie mix but I'm not sure how many ounces it is. * Exported from MasterCook * Cheesy Soft Chicken Tacos Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 boned and skinned chicken breast halves --cut into 1/2 inch strips 1/2 teaspoon chili powder 8 fat-free flour tortillas -- warmed 1/2 cup chopped tomato 1/2 cup chopped lettuce 1 cup fat-free cheddar cheese -- shredded Cook and stir chicken and chili powder in skillet sprayed with no stick cooking spray until cooked through. Fill tortillas with chicken, tomato, lettuce and cheese. From Carole - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken And Bean Risotto Recipe By :High Fiber Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Legumes Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 onion -- chopped 2 cloves garlic -- crushed 1 fresh red chile pepper -- seed, finely chop -- OR 1 tsp chili powder 6 ounces sliced mushrooms 1/3 cup chopped celery 1 cup long-grain brown rice 2 cups defatted chicken broth 2/3 cup dry white wine 8 ounces skinless boneless chicken breast -- diced 14 ounces canned kidney beans -- drained 7 ounces canned corn kernels -- drained 2/3 cup golden raisins 6 ounces broccoli flowerets -- small pieces 2 tablespoons chopped fresh mixed herbs -- or more to taste (Basil and flat-leaf parsley and thyme or marjoram) salt and black pepper -- to taste 1. Put the onion, garlic, chile, mushrooms, celery, rice, stock and wine in a saucepan. Cover; bring to a boil and simmer for 25 minutes (about 15 minutes shy of done.) 2. Stir in the chicken, beans, corn and raisins. Cook for another 10-15 minutes, until almost all the liquid has been absorbed. 3. Meanwhile, cook the broccoli in boiling water for 5 minutes, then drain thoroughly. 4. Stir in broccoli and chopped herbs; toss to warm the herbs. Season to taste. Serve at once. [EACH: 508 cals, 6% CFF, 3g fat, 90g carb, 13g fiber] Description: "Brown rice, red kidney beans, corn and broccoli all add extra fiber to this risotto with chicken." Source: "High Fiber Cookbook by Anne Sheasby (1997)" S(Collection): "Pat Hanneman 2/2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken And Rice Pot Pie Recipe By :USA Rice http://www.ricecafe.com/ Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Pies, Pastry & Crusts Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons butter 1 large onion -- chopped 2 cloves garlic -- minced 3/4 teaspoon dried thyme 1/2 teaspoon sage 1/4 teaspoon ground black pepper 1/3 cup flour 2 14.5 oz cans chicken broth 1 pound frozen mixed vegetables 3 cups cooked rice 2 cups chopped cooked chicken breast 1/2 cup chopped fresh parsley 1 1/2 cups buttermilk baking mix 3/4 cup buttermilk 1/2 cup finely chopped green onions Heat butter in Dutch oven over medium-high heat until hot. Add onion, garlic, thyme, sage and pepper. Cook and stir 3 to 5 minutes until onion is tender. Add flour, cook and stir 1 to 2 minutes. Whisk in broth; cook, whisking 4 to 6 minutes or until sauce boils and thickens. Stir in vegetables; cook 5 to 7 minutes or until vegetables are tender. Stir in rice, chicken and parsley; cook, stirring 2 to 3 minutes more. Place in 2-1/2-quart casserole. (May be prepared 1 day ahead. Cover and refrigerate. Bring to room temperature before baking.) Combine baking mix, buttermilk and onions in medium bowl. Gently stir, just until dough comes together. Form dough into 9-inch long log on lightly floured surface; cut crosswise into 6-1/2-inch rounds. (Or roll out dough on lightly floured surface to 1/2-inch thickness and cut with different shaped cookie cutters.) Top casserole with biscuits, spacing evenly. Bake in 425-degree oven for 20 minutes until filling is bubbly and biscuits are golden brown. Serve immediately. Each serving provides 487 calories, 23 grams protein, 14 grams fat, 69 grams carbohydrate, 1 gram dietary fiber, 49 milligrams cholesterol and 1413 milligrams sodium. Source: "USA Rice Council" S(Collection): "" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken And Sausage Jambalaya Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Chicken Eat-LF Mailing List Meats Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cups chopped onion 1/2 cup chopped green bell pepper 1/2 cup chopped yellow or red bell pepper 2 cloves garlic -- minced 2 tablespoons olive oil 1 cup diced cooked ham 1/2 pound lowfat sausage -- cut into 1/2" circles 1 cup diced cooked chicken 2 cans tomatoes -- (16 oz.) 1 cup raw rice 1 1/2 cups chicken broth 1/2 teaspoon thyme 1 teaspoon salt 1 tablespoon chopped parsley Saute onion, pepper and garlic in hot oil in skillet, stirring frequently until tender. Stir in meats and cook for 5 minutes. Add all remaining ingredients and place in greased casserole dish. Cover dish and bake at 350 degrees F for 1 hour. Serve with French bread. 8 portions. From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Bean Stack Recipe By :Susan Nicholson 7-day Menu Planner Serving Size : 4 Preparation Time :0:15 Categories : Chicken Eat-LF Mailing List Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 corn tortillas -- 6 inch Cooking spray 2 cups cooked and chopped chicken -- or 2 (5-oz) cans drained chicken breast 15 ounces canned black beans -- rinsed and drained 11 ounces canned corn w/ green & red peppers -- rinsed and drained -- (Mexicorn) 1/2 cup mild salsa 1/2 cup nonfat sour cream 1 cup reduced-fat shredded sharp cheddar cheese Chopped cilantro -- sliced jalapeno pepper and sliced green onions for garnish, if desired Heat oven to 450 degrees. Coat both sides of tortillas with cooking spray. Place in single layer on baking sheet. Bake 8 to 10 minutes or until lightly toasted; turn once. Meanwhile, in a medium bowl, mix chicken, beans, corn, salsa and sour cream. Spoon half the chicken/bean mixture on 4 tortillas; sprinkle with half the cheese. Top with remaining tortillas, remaining chicken mixture and rest of cheese. Bake 5 minutes until cheese melts. Garnish with cilantro, jalapeno peppers and green onions if desired. Source: "http://www.accessatlanta.com/partners/ajc/epaper/editions/thursday/fo d_18.html" S(Formatted by whome40@aol.com 2/2000): "" - - - - - - - - - - - - - - - - - - - NOTES : Per serving: 493 calories, 39 grams protein, 13 grams fat (percent calories from fat, 23), 56 grams carbohydrates, 80 milligrams cholesterol, 1,002 milligrams sodium, 9 grams fiber. * Exported from MasterCook * Chicken Breasts With Dried Apricots And Cranberries Recipe By :Everyday Meals by Nathalie Dupree Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Fruit Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups white wine -- dry - nonalcoholic okay 1 cup dried apricots 6 skinless chicken breast halves -- on the bone 1 large red onion -- halved and sliced lengthwise 1 teaspoon ground coriander 1 teaspoon ground cumin 1 teaspoon paprika 1/2 teaspoon dry mustard 1/4 teaspoon ground cinnamon Salt Freshly ground black pepper 1/2 cup dried cranberries 1 cup chicken broth Preheat the oven to 375 F. In a saucepan, heat the wine just to the boiling point. Remove from the heat, add the apricots, and let soak for 10 minutes. Drain, reserving the wine and apricots separately. In a large, heavy casserole, arrange the chicken pieces, skin-side up. Sprinkle the onion, coriander, cumin, paprika, dry mustard, cinnamon, salt, pepper, plumped apricots, and cranberries over the chicken. Combine the reserved wine and stock and pour over all. Cover the casserole tightly and bake until the chicken is very tender, 50 to 60 minutes. Source: "http://www.nathalie.com/recipe99.html" S(Formatted by Whome40@aol.com): "" - - - - - - - - - - - - - - - - - - - NOTES : The only advance preparation required for this recipe is soaking the apricots and slicing the onion. The rest is just measuring seasonings and putting it all in a pan. This is a delicious meal, far surpassing what you would expect from something so easy. (Dried cranberries are to fresh what raisins are to grapes. They are not easily substituted for each other.) Note: One breast is one-half a chicken chest -- improperly called "half a breast" by some. It has the bone and skin unless otherwise noted. Dried Fruit: Mixtures of roughly chopped mixed dried fruit are readily available, but I've also used a potpourri of whatever's around -- figs, apples, peaches, cherries, cranberries, etc. -- and the results were delicious, too! Kristin Note: Original recipe called for skin on breasts. I'd be tempted to try this combo with skinless, boneless breasts in a skillet. * Exported from MasterCook * Chicken Breasts With Sun-dried Tomato Sauce Recipe By :Weight Watchers Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cups sun-dried tomatoes -- chopped 1/2 cups fat-free chicken broth -- (or wine) 4 skinless boneless chicken breast halves 1/2 cups mushrooms -- sliced 2 Tbsp green onions -- chopped 2 Cloves garlic -- finely chopped 2 Tbsp chicken broth -- (or dry red wine) 1 Tsp canola oil 1/2 cups skim milk 2 Tsp cornstarch 1/2 Tsp dried basil 2 cups fettuccine -- cooked Mix tomatoes and broth. Let stand 30 minutes. Trim fat from chicken. Cook mushrooms, onions and garlic in chicken broth or wine in 10-inch nonstick skillet over medium heat about 3 minutes, stirring occasionally, until mushrooms are tender; remove mixture from skillet. Add oil to skillet. Cook chicken in oil over medium heat until brown on both sides. Add tomato mixture. Heat to boiling; reduce heat. Cover and simmer about 10 minutes, stirring occasionally, until juice of chicken is no longer pink when centers of thickest pieces are cut. Remove chicken pieces from skillet; keep warm. Mix milk, cornstarch and basil; stir into tomato mixture. Heat to boiling, stirring constantly. Boil and stir 1 minute. Stir in mushroom mixture; heat through. Serve over chicken and fettuccine. Makes 4 servings. Per Serving: 1 B, 3 P, 2 FR/V From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 311.3 Total Fat 3.7g Sat Fat 0.7g Carb 39.6g Fib 2.1g Pro 29.9g Sod 335mg CFF 10.6% WW 6 * Exported from MasterCook * Chicken Jambalaya Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Chicken Eat-LF Mailing List Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Onion -- chopped 1 cup Celery -- diced 1/4 cup Butter -- or margarine or chicken fat 1 quart Nonfat Chicken broth 1 cup Rice -- uncooked 1 teaspoon Salt 1/8 teaspoon Black pepper 4 cups Cooked chicken -- diced 1 1/2 cups Carrots -- diced 2 tablespoons Parsley -- minced 1. In 2-quart saucepan, cook onion and celery in butter until golden brown. 2. Add chicken broth, rice, salt and pepper; cover and cook over low heat 20 minutes. 3. Add chicken and carrots; cook 15 minutes longer, or until carrots are tender. 4. Sprinkle with parsley and serve. From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Seville Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Skinless Boneless Chicken Breasts Salt And Pepper -- To Taste Thyme -- To Taste Oregano -- To Taste Rosemary -- To Taste 1/4 cups Orange Juice 1 Tbsp Dry Sherry 1 Tbsp Butter 1/4 cups Skim Milk -- Note 1 1/4 Tsp Ground Ginger -- Or -- 1 Tbsp Ginger Root Chopped Parsley -- For Garnish Note 1: Original recipe used 1/4 C heavy cream Melt butter over medium heat in a skillet. Mix the o.j., cream, ginger, & herbs in a bowl; salt and pepper the chicken. After butter is melted, add chicken, cooking on both sides till very lightly browned. Reduce heat to medium-low and stir in liquid mixture. Cover & cook, turning as needed, just until chicken is white inside but still moist. This takes approx. 10 minutes, depending on size. Serve with sauce on the platter with the chicken garnish with parsley. >From: jillmyers1@juno.com This was very, very good!! Wouldn't hesitate to serve it to company. Tested for you by Reggie & Jeff Dwork WW Points: 6 - - - - - - - - - - - - - - - - - - - NOTES : Cal 272.7 Total Fat 8.5g Sat Fat 4.3g Carb 5g Fib 0.1g Pro 39.8g Sod 188mg CFF 29.9% * Exported from MasterCook * Chicken Soup With Rice Recipe By :Weight Watchers Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Rice Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tsp Olive Oil 2 Carrots -- Diced 2 Stalks Celery -- Diced 1 Onion -- Chopped 5 cups Low Sodium Chicken Broth 2/3 cups Arborio Rice 1 1/8 cups Diced Cooked Chicken Breast 1 Head Escarole -- Clean, Shred Salt -- To Taste Fresh Ground Black Pepper -- To Taste Arborio rice has a high starch content that thickens the soup as it cooks. Any short-grain Italian, Spanish, or Japanese rice can be substituted for Arborio. 1. Heat the oil in a nonstick saucepan, then add the carrots, celery, and onion. Saute until the onion is translucent. Stir in the broth and bring to a boil. Reduce the heat, stir in the rice and simmer, covered, 15 minutes. Stir in the chicken, cover, and cook until the rice is tender and the chicken is heated through, about 3 minutes. 2. Remove the pot from the heat and stir in the escarole; cover and set aside until the escarole wilts, about 2 minutes. Stir in the salt and pepper. Per serving: 213 Calories, 4 g Total Fat, 1 g Saturated Fat, 27 mg Cholesterol, 150 mg Sodium, 29 g Total Carbohydrate, 4 g Dietary Fiber, 15 g Protein, 86 mg Calcium. MAKES 6 SERVINGS POINTS Per Serving: 4 From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 170 Total Fat 2.3g Sat Fat .4g Carb 21.8g Fib 1.2g Pro 21.7g Sod 577mg CFF 10.7% * Exported from MasterCook * Chocolate Candy Cheesecake Recipe By :The VJJE Weekly Serving Size : 8 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup graham cracker crumbs 1 egg white -- slightly beaten 1 tablespoon light margarine 1 8 oz block Neufchatel cheese 1 8 oz block fat-free cream cheese 1/2 cup sugar 3 egg whites 1/3 cup unsweetened cocoa powder 1/2 cup plain nonfat yogurt 1 teaspoon vanilla extract 2 light Milky Way bars -- cut up 1/4 cup caramel topping -- fat free Preheat oven to 350F. Spray a 9 inch pie pan with nonstick spray oil. In a small bowl, mix graham cracker crumbs, 1 egg white, and melted margarine until well moistened. Press crust evenly into prepared pie pan, set aside. In a large mixing bowl, combine both bars of cream cheese and sugar. Beat with a mixer until fluffy. Beat in egg whites, cocoa, yogurt, and vanilla until smooth. Fold in candy bar pieces and pour into prepared pie pan. Bake at 350F for 60 to 65 minutes or until center is set. Let stand at room temperature about 15 minutes. Top with caramel topping and refrigerate until served. Source: "Formatted by Whome40@aol.com" - - - - - - - - - - - - - - - - - - - NOTES : Nutritional analysis doesn't include Milky Way Bars. Crust looks like it could be used for other recipes. Recipe would be 13% fat if you used all fat free cream cheese. * Exported from MasterCook * Chocolate Chip And Espresso Cake Recipe By :Prevention Magazine, February 2000, page 169 Serving Size : 9 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup whole wheat pastry flour 1/2 cup Dutch-process cocoa powder 1/2 teaspoon baking powder 1/2 teaspoon baking soda 1/8 teaspoon salt 3/4 cup packed dark brown sugar 1/2 cup unsweetened applesauce 1/3 cup 1% milk 1/4 cup instant nonfat dry milk 1 teaspoon instant espresso powder 1 large egg 1 teaspoon vanilla extract 1/3 semisweet mini-chocolate chips 1. Position a rack in the center of the oven and preheat to 350F. Lightly spray an 8" x 8" nonstick baking dish with oil. 2. Whisk the flour, cocoa, baking powder, baking soda, and salt in a medium howl. Set aside. 3. In another medium bowl, using a handheld electric mixer set at high speed, beat the brown sugar, applesauce, 1% milk, nonfat dry milk, espresso powder, egg, and vanilla extract until frothy, about 2 minutes. 4. Make a well in the center of die dry ingredients and pour in the milk mixture. Using a spoon, stir lust until moistened. (There should be wisps of flour remaining.) Add the chocolate chips and stir just until the flour is incorporated. Do not overmix. Using a gentle touch, spread the batter in the prepared pan. 5. Bake until the sides of the cake begin to pull away from the pan, about 25 minutes. (The center of the cake may seem underdone.) Do not overbake. Cool in the pan on a wire rack for 10 minutes. Invert onto wire rack and cool completely. Makes 9 servings Per serving: 179 cal, 5 g pro, 38 g cat, 3 g fat, 0 g sat, fat, 24 mg chol, 2 g fiber, 129mg sodium Excerpted from The Healthy Oven Baking Book, by Sarah Phillips (Doubleday, 1999) Converted by MC_Buster. From Kathleen - - - - - - - - - - - - - - - - - - - NOTES : If I had to make a small cake today, I would make this one. It is from the recent Prevention Magazine, but originally comes from our friend Sarah Phillips and her Healthy Oven Baking Book. * Exported from MasterCook * Chocolate Chip Cookies #7 Recipe By : Serving Size : 25 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tbsp Butter -- Softened 2 Tbsp Canola Oil 1 cup Firmly Packed Brown Sugar 1 large Egg 1/2 cup Applesauce 1 Tsp Vanilla 1 Tsp Baking Powder 1/2 Tsp Baking Soda 1/2 Tsp Salt 1 1/2 cups All-Purpose Flour 2 cups Regular Oats 6 Oz Semisweet Chocolate Baking Chips 2 Tbsp Granulated Sugar In the large bowl of an electric mixer, beat butter, oil, and brown sugar until smooth. Add egg, applesauce, and vanilla; beat until blended. Beat in baking powder, soda, and salt, then flour, until smooth. Scrape side of bowl, then stir in oats and chocolate. Bake dough right away; if allowed to sit, cookies will be dry. Drop dough by 2-tablespoon portions onto 2 lightly oiled 12-by-15-inch baking sheets, spacing evenly. Dip fingertips in granulated sugar, then pat cookies into 1/3-inch-think rounds. Bake in a 350F oven until pale golden, about 10 minutes; switch pan positions after 5 minutes. Lift to racks; eat warm or cool. Makes about 25. Per cookie: Calories 145 Calories From Fat 29.5% Protein 2.3 g Fat 4.6g Saturated Fat 1.9g Carbohydrate 25g Sodium 104mg Cholesterol 11mg >List owner: WhyBeFat-owner@onelist.com From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Fudge Cake Recipe By :Mr. Food Makes Dessert - Art Ginsburg Serving Size : 9 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup water 1/2 cup prune puree or prepared prune butter 3 large egg whites 1 1/2 teaspoons vanilla extract 1 cup all-purpose flour 2 tablespoons all-purpose flour 1 cup sugar 2 tablespoons sugar 3/4 cup baking cocoa 1 1/2 teaspoons baking powder 1/4 teaspoon baking soda 1/4 teaspoon salt Preheat the oven to 350 degrees. In a large bowl, combine the water, prune puree, egg whites, and vanilla extract. Beat to blend thoroughly. Add the remaining ingredients and mix completely. Spread the batter into an 8-inch square baking dish that has been coated with nonstick vegetable spray. Bake for about 30 minutes or until a wooden toothpick inserted in the center comes out clean. Cool on rack. Cut into squares. NOTE: Prune puree or prune butter are available ready to use (found in the jam and jelly or baking section of your supermarket), or you can make your own puree by combining 1 1/3 cups (8 ounces) pitted prunes and 6 tablespoons water in the container of a food processor; pulse on and off until the mixture is smooth. It makes 1 cup. From Ten2089@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cider Roasted Squash Recipe By :BH & G, 11/96, pg 230 Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 cups Winter Squash -- Peeled, Seeded -- Cut In 1Inch Cubes 1 medium Onion -- Cut In Wedges 1/4 cup Apple Juice -- Or Cider 1 tablespoon Olive Oil -- *Note 1 tablespoon Brown Sugar 1/2 teaspoon Salt 1/4 teaspoon Pepper 1/4 teaspoon Ground Pepper 1/4 teaspoon Ground Nutmeg -- Or Ginger *NOTE: Original recipe used 2 T olive oil or cooking oil. Some winter squash are easier to peel than others. For acorn and other ridged squash, bake with the peel on, then remove it after cooking. In a greased 3 qt rectangular baking dish combine squash and onion. Combine juice or cider, oil, brown sugar, salt, pepper and spice; pour over vegetables. Bake, uncovered, in a 450 deg F oven about 35 minutes or till tender, stirring twice. Makes 8 side-dish servings. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Citrus Ambrosia Recipe By :Prevention Magazine Serving Size : 10 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pineapple -- Peel, Core Cut In Bite-Size Chunks 2 Navel Oranges -- Section, Chopped 2 Tangerines -- Section, Chopped 1/3 cups Unsweetened Shredded Coconut 1 Tsp Grated Orange Peel This makes a refreshing conclusion to a hearty meal. It's also good as part of a brunch or luncheon menu. High in vitamin C, this is a good dish to serve in the winter months when oranges, tangerines and grapefruit are plentiful. If mangoes are available, add some peeled cubes-they'll make the ambrosia sweeter and more dessert like. In a large bowl, combine the pineapple, oranges, tangerines and grapefruit. Toss lightly. Add the coconut and orange peel. Mix well. Cover and refrigerate for at least 30 minutes. Serves 10. Per serving: Calories: 97 Fat: 1.5 g. (13% of calories) Saturated fat: 0.8 g. Cholesterol: 0 mg. Sodium: 2 mg. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 58.3 Total Fat 0.9g Sat Fat 0.4g Carb 13.8g Fib 1.4g Pro 0.6g Sod 1mg CFF 11.7% * Exported from MasterCook * Citrus Specialties - Info Recipe By :Sunkist (c) Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Distinctive flavors and their long-recognized healthfulness have made citrus a fresh fruit standard throughout the world. In the United States that standard has primarily been oranges, lemons, grapefruit and some tangerine varieties. Now, many discerning consumers are looking to add other members of the citrus family to their list of old favorites. These newcomers are called "citrus specialties" because they are not as familiar as the other varieties and they are available during a more limited time period - October through April, depending on the variety. The most popular of the Sunkist (c) citrus specialties are often sold as tangerines, but actually there are three types of tangerines coming from western growing areas - true tangerines, mandarins and tangelos. The Fairchild is the major western-grown tangerine; the satsuma, royal and honey are the primary mandarin varieties. The two tangelos, crosses between a grapefruit and a tangerine, are the Orlando and the Minneola. The moro orange is sometimes referred to as the "blood orange" because of its deep burgundy colored flesh. Popular in Europe and North Africa for centuries, now this fruit from California is being enjoyed in the United States. The pummelo, sometimes called a "Chinese grapefruit", is the largest of the citrus fruits. Especially popular for Chinese New Year, the Chinese believe it is a sign of prosperity and good fortune. Now, it is being universally enjoyed for its unique flavor and goodness. The oroblanco and its cousin the melogold are crosses between a white grapefruit and an acidless pummelo. More information about citrus specialties from the west is presented here, along with easy-to-prepare recipes that will add extra flavor, color and good nutrition to your winter menus. Tangelos The Orlando, available mid-November through mid-February, is juicy, mild flavored, rather large in size, with a pebbly texture and few seeds. The Minneola, in markets mid-December through April, is large, deep colored and recognized by the knob-like formation at the stem end. It has a tart-sweet flavor, peels easily and has few seeds. Oroblancos & Melogolds The oroblanco, available November through mid-April, has a bright green exterior early in the season, signifying green is good. The green turns to yellow later in the season. It resembles a grapefruit, with white flesh, but is sweeter, lacking the bitterness sometimes associated with grapefruit. The melogold, available December through mid-April, is similar to the oroblanco, but is generally larger. Moro Oranges This fruit has a bright red to deep maroon interior with an orange exterior overlaid with a red blush. Its flavor combines a rich orange taste with overtones of raspberry. The fruit tends to be smaller in size, fairly easy to peel, with few seeds. It is in markets December through May. Mandarins & Tangerines Fairchild tangerines, available mid-October to mid-January, have a bright orange interior and exterior. Satsuma mandarins, available mid-October through December, have a lighter orange exterior, bright orange interior, with mild sweet flavor. Honey mandarins, available mid-January through April, are aromatic and rich flavored. Royal mandarins, in markets mid-January to mid-March, are larger, red-orange in color, with a spicy, tart flavor. All varieties peel easily. Pummelos Pummelos, in markets November through April, resemble large grapefruit, with thick green to yellow exterior and white to deep pink interior. Segments are large and juicy, and the flavor is unique, sweeter and less acidic than grapefruit. They are peeled differently than grapefruit, so instructions on peeling one are below. + Cut thin slice off both ends of fruit. With knife, score peel in 5 places, top to bottom. With fingers, pull peel free with downward motion. + Pull fruit in half from center, like an orange. Peel outer white membrane away by knife or hand. Cut inner portion of white membrane away. + Remove sections of fruit from membrane. Eat "as is" with or without sugar. Or serve in salads, fruit desserts or with a dip. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Classic Smoothie Recipe By :Verna From W. W. Forum Serving Size : 2 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup halved strawberries 1/4 Cup 1% milk 8 Ounces Nonfat Yogurt Vanilla Or Strawberry 1 Sm Banana -- Quartered This time-honored smoothie makes a hearty breakfast or dessert. (You can use whatever berries or other fruit you like with a corresponding favor of yogurt for a variety.) 1. Place all in a blender and process until smooth. 2. Pour into glasses. Serves 2. Serving Size (1 glass) Per Serving: 184 Calories, 7.7g Fat, 3.7g Fiber Weight Watcher Points: 3 Submitted by Verna on 5/1/98 to the W. W. Forum. MC formatted by Pamela S. on 5/2/98. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 120.6 Total Fat 0.8g Sat Fat 0.4g Carb 21.3g Fib 1.7g Pro 8.1g Sod 103mg CFF 6% WW 3 * Exported from MasterCook * Cold Noodles With Hot Chili Orange Oil Recipe By :Vegetarian Express, Nava Atlas Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Pasta Rave Reviews Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces angel hair pasta -- (capellini) 8 ounces bean sprouts -- fresh 2 large carrots -- coarsely grated 6 scallions -- sliced thinly on -- the diagonal 1/4 cup chopped fresh parsley -- or to taste, -- divided use --DRESSING-- 1 tablespoon oriental hot chili oil -- or as noted 3 tablespoons soy sauce -- or less (2 to 3) 1/4 cup rice vinegar -- or white wine vinegar 2 tablespoons sugar 2 tablespoons undiluted orange juice concentrate GARNISHES 1/2 cup dry-roasted peanuts -- chopped, for garnish 2 seedless oranges -- as noted 1. Cook the angel hair pasta until al dente. When it's done, drain and rinse it under cold water until it's cool, and transfer it to a large bowl. 2. In the meantime, place the bean sprouts in a steamer basket over an inch or so of water in a large saucepan. Steam them over medium-high heat, covered, until they're just wilted, about 2 to 3 minutes. Alternatively, simply place them in a saucepan with a half inch of water and steam, covered, for 2 to 3 minutes. Drain and rinse them under cold water until they're cool. 3. Prepare the carrots, scallions, and parsley as directed (reserve half of the parsley for garnish); combine them in a large bowl with the cooked and cooled pasta and the sprouts. 4. DRESSING -- NOTES: Add pepper oil to taste, or use 1 tablespoon dark sesame oil plus 1 to 2 teaspoons chili powder (allow to stand awhile). In a small bowl, combine the dressing ingredients and pour the dressing over the pasta mixture. Toss well to coat all the strands, then garnish the top with the reserved parsley and chopped peanuts. ORANGES: Clementines or tangelos. Peel and section; pass around on a plate, if desired. Calories: 242 Total fat: 6 g Protein: 9 g Carbohydrate: 38 g Cholesterol: O g Sodium: 393 mg From Ellen C. Serving ideas : Cold Noodles with hot chili-orange oil and sesame cucumber salad (or just cucumbers) From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : yum! inhaled it! this recipe inspired me to cook tonight. another one of those "adapted from" but what i had was different. I didn't do it cold. and i used the sauce on chicken thighs. I'll calculate the ingredients and see if it's really 30% - no calories except oil and chicken! and pasta. more later. [PatHanneman * Exported from MasterCook * Cooking Rice - Info/how To Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** --General directions (except for Cal Riso): Rinse rice well before cooking to remove surface starch. Drain well. Bring water (amounts follow) to a boil. Add salt, if desired. Add rice, stir once, and return to a boil. Cover and reduce heat to low. Cook for designated time (see following). Remove from heat and let rest 5 to 10 minutes. --Cal Riso: Cal Riso may be used in any risotto recipe. Do not rinse rice first. Figure about 3 cups liquid to 1 cup rice and about 25 minutes cooking time. --Chinese black rice: 1 cup rice to 1 3/4 cups water. Cooking time: 30 minutes. --Bhutanese red rice: 1 cup rice to 1 1/2 cups water. Cooking time: 20 minutes. --Kalijira (``baby basmati'') rice: 1 cup rice to 1 1/4 cups water. Cooking time: 10 minutes. --Texas jasmine rice: 1 cup rice to 1 1/2 cups water. Cooking time: 18 minutes. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Corn On The Cob, Oven Roasted Recipe By :Weight Watchers Cut the Fat Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons cilantro -- finely chopped 2 tablespoons fresh lime juice 1 tablespoon reduced-calorie margarine -- melted 1 teaspoon reduced-calorie margarine -- melted 8 small ears of corn -- fresh or frozen Preheat oven to 450F. Tear off eight 12 inches pieces of foil. In small bowl, combine cilantro, juice, margarine, and 1 tablespoon water. Roll corn in mixture to coat; place each ear on foil and brush with the remaining cilantro mixture. Wrap foil around corn securely and place directly on oven rack. Roast 35 minutes, turning occasionally, until tender. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cornish Game Hens With Mustard Orange Glaze Recipe By :Pillsbury(r) Fast and Healthy Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 24 ounce Cornish game hens 2 tablespoons soy sauce 1/8 teaspoon salt 1/8 teaspoon pepper GLAZE: 3/4 cup orange juice 1/3 cup brown sugar 1/3 cup honey mustard 1/4 cup dark corn syrup 3/4 teaspoon ginger 1. Heat oven to 425 degrees. Line 15 x 10 x 1-inch baking pan with foil. Remove and discard giblets from Cornish game hens. Using kitchen scissors, cut game hens in half, cutting through center of breast and along backbone. Remove and discard skin. 2. Place hen halves cut side down in foil-lined pan. Brush with soy sauce; sprinkle lightly with salt and pepper. 3. In small bowl, combine all glaze ingredients; mix well. Generously brush hen halves with glaze. 4. Bake at 425 degrees for 30 to 40 minutes or until hens are fork-tender and juices run clear, brushing frequently with glaze. 5. In small saucepan, bring remaining glaze to a boil over medium heat. Boil 1 minute or until hot and slightly thickened. Spoon over hen halves. mc-formatted and posted by: Dotti004@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Country Style Breakfast Casserole Recipe By :New American Heart Association Cookbook Serving Size : 10 Preparation Time :0:00 Categories : Breakfast Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Vegetable oil spray 8 ounces reduced-fat smoked link sausage 2 tablespoons maple syrup 2 pounds frozen country-style hash browns (no oil added) 2 cups fat-free milk Egg substitute equivalent to 6 eggs 2 slices fat-free or low-fat American cheese -- diced (2 oz) 1/4 cup grated Parmesan cheese 1/2 teaspoon dry mustard 1/4 teaspoon pepper 2 tablespoons finely snipped green onion (green part only) - optional Preheat oven to 350 degrees F. Lightly spray a 13x9x2-inch baking pan with vegetable oil spray. Heat a medium skillet over medium-high heat. Saute sausage for 3 to 4 minutes, or until browned, turning occasionally. Wipe skillet with a paper towel. Add maple syrup and cook for one minute, stirring to coat sausage. Arrange in a single layer in baking pan, then top with hash browns. In a medium bowl, whisk together remaining ingredients except green onion. Pour over hash browns. Bake for one hour, or until center is set. Sprinkle with green onion and let cool for at least 10 minutes before cutting into squares. If you prepare this casserole ahead of time, cover it with plastic and refrigerate. Put the cold casserole in a cold oven, set the thermostat to 350 degrees F., and bake for 1 hour 10 minutes to 1 hour 15 minutes. Proceed as above. Source: "http://lowfatcooking.about.com/home/lowfatcooking/library/recipes/blb eakcas.htm" If you wanted more of a beef flavor you could try adding some beef bouillon powder I think. - - - - - - - - - - - - - - - - - - - NOTES : Per Serving: Calories 184 Protein 14 g Carbohydrates 25 g Cholesterol 13 mg Total Fat 3 g Sat. 1 g. Poly. 1 g. Mono. 1 g. Fiber 1 g Sodium 463 mg * Exported from MasterCook * Couscous Artichoke Salad Recipe By :Better Homes and Gardens Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups defatted chicken broth 1 cup couscous 1/3 cup finely chopped onion 1 tablespoon finely chopped jalapeno pepper -- or more to taste 1/4 teaspoon ground cinnamon 1/4 teaspoon ground black pepper 9 ounces frozen artichoke hearts -- thawed and cut up 1 1/3 cups chopped tomato 3/4 cup finely chopped green bell pepper 1/4 cup raisins 1/2 cup fat-free balsamic vinaigrette Or Italian dressing Bring broth to boiling in a medium saucepan. Add couscous and onion. Remove from heat. Cover and let stand for 5 minutes. Stir in jalapeno pepper, cinnamon, and black pepper. Let mixture cool Combine couscous mixture, artichoke hearts, tomato, bell pepper, and raisins in large bowl. Ad the vinaigrette; vinegar; pour over couscous, tossing gently to coat. Makes 8 side dish servings. [EACH: 132 cals, trace fat (3% calories from fat); 28g carb, 4g fiber] VARIATIONS: ORIGINAL mixed 1/4 cup each vinegar and olive oil; made the couscous with regular chicken broth. BROWN RICE: Substitute 1 1/2 cup cooked broth rice for the couscous. Description: "A touch of cinnamon adds a spicy-sweet taste to refreshing salad" Source: "Simply Perfect Dinners at Home (2000)" S(Collection): "kitpath@earthlink.net" Yield: "6 Cups" - - - - - - - - - - - - - - - - - - - NOTES : Serve at room temperature. If you make the salad ahead, refrigerate it,covered, till about half an hour before serving time. * Exported from MasterCook * Cranberry Chicken #2 Recipe By :Taste of Home Magazine, Oct/Nov, '93, p. 34 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Rave Reviews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cups all-purpose flour 1/3 tsp salt 1 1/3 dashes pepper 16 ozs boned and skinned chicken breast halves 2 tbsps butter or margarine 2/3 cups cranberries -- fresh or frozen 2/3 cups water 1/3 cups packed brown sugar 2/3 dash ground nutmeg 2 tsps red wine vinegar -- optional cooked rice In a shallow dish, combine flour, salt and pepper; dredge chicken. In a skillet melt butter over Medium heat. Brown the chicken on both sides. Remove and keep warm. In the same skillet, add cranberries, water, brown sugar, nutmeg and vinegar, if desired. Cook and stir until the cranberries burst, about 5 minutes. Return chicken to skillet. Cover and simmer for 20-30 minutes or until chicken is tender, basting occasionally with the sauce. Serve over rice. Submitted by: Dorothy Bateman, Carver, Massachusetts MC formatting by bobbi744@sojourn.com From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : I made this last night. It was excellent. I made brown rice for fewer points than white. This is simple, goes together quickly, and is nice enough for company. I had played with the ingredients to try to get the points down by using only 2 tbsp flour and 1 1/2 tbsp butter, but it still comes out at six. You might be able to do it with only 1 tbsp butter, and that might get it down to five points. 6 WW points * Exported from MasterCook * Cranberry Grape Fizz Recipe By :Verna From W. W. Forum Serving Size : 2 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup seedless red grapes 1 1/4 Cups cranberry juice cocktail 14 ice cubes 1. Freeze grapes for one hour. 2. Place in blender with grapes; 1 1/4 cup cranberry juice cocktail, 14 ice cubes. Blend till smooth then stir in; 1/2 cup chilled club soda. 3. Pour into glasses. Serves 2. Servings Size (1 1/2 cup) This came with the recipe: Per Serving: 123 Calories, 0.3g Fat, 0.3g Fiber Weight Watcher Points: 2 Submitted by Verna on 5/1/98 to the W. W. Forum. MC formatted by Pamela S. on 5/2/98. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 140.4 Total Fat 0.5g Sat Fat 0.2g Carb 36.4g Fib 1.2g Pro .5g Sod 5mg CFF 2.8% WW 2 * Exported from MasterCook * Crawdad Gumbo Recipe By :The VJJE Weekly Feb 2000 Serving Size : 6 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-LF Mailing List Fish & Seafood Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound crawfish -- cooked & cleaned 8 ozs Canadian bacon -- cubed small 1/2 pound okra 1 medium onion 1 14.5 oz whole tomatoes -- canned 8 ozs frozen corn 1 teaspoon dried parsley 1/2 teaspoon cayenne pepper 2 cups fat free half and Half 2 cups water salt to taste pepper to taste In a large skillet, fry salt pork until browned. Add onion, cook until tender, stirring often. Add water, okra, corn, tomatoes, and all seasonings, simmer for 15-20 minutes. Add half & half, and crawdads, simmer for 10 minutes. Source: "Formatted by Whome40@aol.com Feb 2000" - - - - - - - - - - - - - - - - - - - NOTES : Original recipe called for bacon instead of Canadian bacon and full fat half and half. Servings weren't specified so I guessed at six. * Exported from MasterCook * Crawfish Jambalaya Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-LF Mailing List Fish & Seafood Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb. hot sausage 1/2 cups. onion 1/2 cups. green onion 1/2 cups. bell pepper 1 can beef bouillon 1 can French onion soup 1 sm. can tomato sauce 1 stick butter or margarine -- cut into -- tablespoons 1 lb. crawfish tails 2 cups. Uncle Ben's long grain rice Brown sausage in a pan. Saute onion, green onion, and bell pepper in a separate pan until onions are soft. Add sausage to onions and saute together for a minute or two. Add bouillon, onion soup, and tomato sauce. Pour mixture into a Dutch oven; add butter, crawfish tails and rice. Bake for 1 hour at 350 degrees. Serve immediately. From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamy Chicken Spinach Soup Recipe By :Cooking Light "5 Ingredient, 15 Minute Cookbook" Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 9 ozs tortellini, cheese-filled 1 can fat-free chicken broth 2 cans reduced fat cream of chicken soup 10 ozs frozen chopped spinach -- thawed and drained 9 ozs cooked chicken breast cubes -- frozen 2 cups 1% low-fat milk 1/2 tsp dried thyme 1/4 tsp pepper Cook tortellini in a Dutch oven according to package directions, using 1 can broth instead of water. Add soup and remaining ingredients, stirring well. Bring to a boil; cover, reduce heat to medium, and cook until thoroughly heated. Calories 300 (21% from fat), Fat 7.0g, Fiber 2.6 From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : This cookbook is fast becoming one of my favorites. I was especially happy that this went together so quickly when I had to put dinner on hold to get a sick cat to the vet, and wanted to eat when we got back. I might change one of the cans of cream of chicken for cream of mushroom next time. 6 WW points * Exported from MasterCook * Crunchy Baked Chicken #2 Recipe By :WW Booklet Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Cups corn flakes -- crushed 1 Tablespoon sesame seeds -- plus 1 teaspoon 1 Teaspoon paprika 1/2 Teaspoon salt 1/2 Teaspoon black pepper 4 skinless boneless chicken breast halves 1/4 Cup skim milk 2 Tablespoons reduced-calorie margarine -- Plus 2 Tsp Reduced-Calorie Margarine Preheat oven to 400F. Spray 8" pan with nonstick spray; set aside. Place cornflakes in gallon-size food storage bag; crush flakes by rubbing bag between palms. Add sesame seeds, paprika, salt and pepper; shake well. Set aside. Dip each chicken breast in milk, then place in bag with cornflake mixture. Shake until coated. Repeat with each chicken breast. Place coated chicken breast in baking pan. Dot evenly with margarine. Bake 20 minutes or until cooked through. WW Exchanges: 1B, 3 P/M, 1 FA, 20 OC From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 236.9 Total Fat 6.7g Sat Fat 1.2g Carb 19.6g Fib 0.7g Pro 23.4g Sod 643mg CFF 25.8% WW 5 --- I had forgotten about this old faithful WW recipe. It sure is good. One thing I do differently on this recipe is omit the reduced calorie margarine and spray the breaded chicken with ICBINB spray (or one of the other no-cal buttery sprays). I think that reduces the points to 4 per serving. ["Jane" ] * Exported from MasterCook * Crustless Ricotta Pie Recipe By :MW on a Diet - 106 Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Pies, Pastry & Crusts Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 ounces frozen spinach -- chopped 1/2 cup onion -- chopped 1/2 cup Egg Beaters(r) 99% egg substitute -- liquid 1 1/2 cups nonfat ricotta cheese 1/4 teaspoon salt -- optional 1/4 teaspoon pepper 1/4 teaspoon nutmeg 2 teaspoons flour 1/8 teaspoon paprika Combine spinach and onion in 1 1/2 qt. casserole. Cover and MW HIGH 4-6 min. stirring after half the time. Drain well. In med. bowl beat eggs with fork, Stir in ricotta, salt, pepper, nutmeg and flour. Blend in spinach and onion. Spread mixture in 9" pie plate. Sprinkle with paprika. MW HIGH 4 min. rotating every 2 min. Reduce power to 50% MW 3-11 min. or until center is set. Let stand 5 min. From Vickie - - - - - - - - - - - - - - - - - - - NOTES : These recipes are TNT, several are made in the microwave, but could be done in the oven. * Exported from MasterCook * Crusty Homemade Bread Bowls Recipe By :Betty Crocker's Bread Machine Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Bread Machine Breads Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cups Water 2 3/4 cups Bread Flour 1 Tbsp Sugar 1 Tsp Salt 1 1/2 Tsp Quick Active Dry Yeast -- Or Bread Machine Yeast 1 Egg Yolk 1 Tbsp Water Measure carefully, placing all ingredients except egg yolk and 1 Tbsp water in bread machine pan in the order recommended by the manufacturer. Select Dough/Manual cycle. Do not use delay cycles. Remove dough from pan, using lightly floured hands. Cover and let rest 10 min on lightly floured surface. Grease outsides of six 10 oz custard cups. Place cups upside down on ungreased cookie sheet. Divide dough into 6 equal pieces. Roll or pat each piece into 7" circle on lightly floured surface. Shape dough circles over outsides of cups. Cover and let rise in warm place 15 - 20 min or until slightly puffy. Heat oven to 375F. Mix egg yolk and 1 Tbsp water; brush gently over bread bowls. Bake 18 - 22 min or until golden brown. Carefully lift bread bowls from custard cups - bread and cups will be hot. Cool bread upright on wine rack. Success Tip: When placing the dough circle over the cup, don't let the dough curl under the edge of the cup. It will bake onto the edge of the cup and be difficult to remove. If some of the dough should bake onto the edge, use the point of a paring knife to carefully separate it from the cup. Try This: These bread bowls are not only fun to use but are also great to eat. Fill the bowl with a crisp green salad and serve as a side dish. Or fill it with a thick, chunky stew or your favorite main-dish salad. 1 Bread Bowl (according to cookbook): Cal 204, Total Fat 2g, Sat Fat 0g, Carb 50g, Fib 2g, Pro 7g, Sod 360mg, CFF 20% From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 247.6 Total Fat 1.9g Sat Fat 0.4g Carb 48g Fib 1.8g Pro 8.4g Sod 360mg CFF 7.2% * Exported from MasterCook * Cucumber And Tomato Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cucumber 1 large tomato 1/2 tsp non-iodized salt DRESSING: 1 tablespoon sugar 1 tablespoon cider vinegar 1 tsp sesame oil Peel cucumber and cut lengthwise into 4 strips. Remove seeds. Cut into 3/4" cubes. Pour boiling water over tomato. Let sit for a minute in hot water. Rinse well in cold water; peel. Cut into sections. Remove seeds by scraping away with a knife tip. Cut into 3/4" cubes. Mix cucumber and tomato; add salt. Toss lightly. Cover and store in refrigerator until ready to serve. When ready to eat, drain off excess liquid. Mix dressing ingredients in a small bowl. Pour dressing over salad, toss, and serve cold. From "Neris" - - - - - - - - - - - - - - - - - - - NOTES : My friends always ask me for this simple recipe. The red and green color combination makes it a favorite salad to serve during the holidays. Serves 3-4.: * Exported from MasterCook * Double Chocolate Hazelnut Biscotti Recipe By :Weight Watchers International Serving Size : 40 Preparation Time :0:45 Categories : Cookies & Bars Eat-LF Mailing List Holidays & Gifts Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup hazelnuts -- chopped, divided 1 3/4 cups all-purpose flour 3/4 cup mini semisweet chocolate chips -- divided 1/2 cup unsweetened Dutch-process cocoa powder 1 tablespoon instant espresso or coffee powder 1 teaspoon baking soda 1/4 teaspoon salt 1 cup granulated sugar 2 eggs 2 egg whites 1 tablespoon vanilla extract Preheat oven to 350 degrees. Place hazelnuts on a baking sheet and bake until light brown, about 8 minutes. Cool. Line two large baking sheets with foil and spray the foil with nonstick cooking spray. Adjust the oven racks to divide the oven into thirds. In a food processor, combine 2 tablespoons of the hazelnuts, the flour, 2 tablespoons of the chocolate chips, the cocoa, espresso powder, baking soda and salt. Process until the nuts are finely ground. Transfer dry ingredients to a large bowl. In the same food processor, combine the sugar, eggs, egg whites and vanilla until slightly thickened, about 2 minutes. Add to the dry ingredients. Stir in remaining hazelnuts and chocolate chips Spoon 1/4 of the batter (about 3/4 cup) into a rope about 14 inches long and 1 1/2 inches wide, on one side of the baking sheet. Repeat, with two ropes on each baking sheet. Place one sheet on each rack. Bake, reversing sheets once, until firm, about 15 minutes. Cool 10 minutes. Reduce the oven temperature to 300 degrees. Place the logs on a cutting board. With a serrated knife, cut into 1/2-inch slices, making about 80 biscotti. Place the slices upright on the baking sheets, 1 inch apart. Bake until the cut sides feel dry to the touch, 20 to 25 minutes. Cool completely on a wire rack. Store in an airtight container. --- From: Weight Watchers International Source: "http://www.accessatlanta.com/partners/ajc/epaper/editions/thursday/fo d_17.html" S(Formatted by Whome40@aol.com 2/2000): "" Start to Finish Time: "1:30" - - - - - - - - - - - - - - - - - - - NOTES : The calorie-conscious can have their chocolate, too. ''When you avoid eating sweets altogether, sometimes you feel deprived and end up bingeing and consuming even more calories,'' says Maria Walls, senior nutritionist for Weight Watchers International. No chance of that with WW's Double Chocolate Hazelnut Biscotti, with 76 calories for a serving of two. * Exported from MasterCook * Easy Bake Carrots Recipe By :Diabetes Forecast Magazine, December 1999, page 63 Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds packaged and prepeeled baby carrots 1/4 cup water 1/4 cup reduced-calorie margarine 3/4 teaspoon dried crushed oregano Salt -- to taste (optional) Makes 8 servings This recipe takes 5 minutes to prepare and 1 hour to bake. Preheat the oven to 350F Wash the carrots and place them in a 9-inch square baking dish. Add the water and dot the carrots with the margarine. Sprinkle the crushed oregano and salt (if using) over the carrots. Cover and bake in the preheated 350F oven for 1 hour or until the carrots are tender when pierced with a fork. The carrots can be prepared one day ahead of time, then covered, refrigerated, and baked a day later. Or, they can be baked one day ahead of time then reheated, covered, in the oven just before serving. Nutrition Facts: Serving Size 1/8 recipe, Vegetable Exchanges 2, Fat Exchanges 0.5 Amount per serving: Calories 71, Total Fat: 3 grams, Saturated Fat 1 gram, Cholesterol 0 milligrams, Sodium 113 milligrams, Total Carbohydrate 11 grams, Dietary Fiber 3 grams. Protein 1 gram. From Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Egg Rolls Recipe By :Fit(r) Magazine - April 2000 Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Eat-LF Mailing List Oriental Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Nonstick cooking Spray 2 tablespoons cornstarch 1/4 cup water 1 tablespoon grated fresh ginger 3 cups shredded napa (Chinese) or green cabbage 2 medium carrots -- peeled and shredded 4 ounces shiitake mushrooms -- stemmed, diced 1 stalk celery -- diced 2 tablespoons low-sodium tamari -- or regular soy sauce 2 tablespoons sliced green onions 12 fat-free egg-roll wrappers 1. Preheat oven to 350 degrees. Spray a baking sheet once with cooking spray. 2. Dissolve 1 tablespoon of the cornstarch in 1/4 cup water. Set aside. 3. Spray a wok or large saute pan once with cooking spray and heat pan over low heat. Add ginger and cook, stirring, for 15 seconds. 4. Add cabbage, carrots, mushrooms, and celery and cook for 5 - 7 minutes, or until vegetables begin to wilt. Then gently stir in cornstarch mixture and soy sauce. Cook for at least 1 minute, or until sauce thickens. 5. Remove pan from heat and stir in green onions. 6. Dissolve the remaining 1 tablespoon cornstarch in 1/4 cup water. Place an egg-roll wrapper on the work surface and spoon 1/12 of the mixture diagonally across the wrapper. Fold up like an envelope, brushing edges with cornstarch mixture to seal. Repeat with the remaining wrappers and filling. 7. Place egg rolls on the prepared baking sheet. Bake for 15 minutes, or until light brown. Serve with soy sauce or duck sauce. mc-formatted and posted by: dotti004@aol.com Yield: "12 Egg Rolls" - - - - - - - - - - - - - - - - - - - NOTES : And they are also "tried and true" by me, because 2 days ago I had the taste for Chinese, and decided to prepare the two dishes. They were truly very good, and I believe that I liked the Egg Rolls better than the high-calorie, high-fat egg rolls. The "Hot and Sour Soup" was also very good, but I could do without the tofu next time. (I'm just not a big fan of tofu.) * Exported from MasterCook * Egyptian Chickpea And Orzo Soup Recipe By :Marlena Spieler, San Francisco Chronicle (1998) Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups chicken broth OR vegetable broth 2 cups water 6 garlic cloves -- thinly sliced 1/2 onion -- chopped 1 1/2 cups cooked chickpeas -- drained 1 teaspoon finely chopped parsley -- optional Salt and pepper -- to taste 6 ounces orzo OR other small soup pasta 2 lemons -- cut into wedges Combine the broth, water, garlic and onion in a saucepan. Bring to a boil, then simmer over medium heat for about 10 minutes, or until the onion softens. Add the chickpeas and continue to cook for 15 minutes or so, until the chickpeas are very soft and tender, the soup well-flavored, the garlic and onions soft. Season with salt and pepper. Stir in the parsley. Meanwhile, cook the orzo or other pasta in rapidly boiling salted water until tender; drain. Serve the soup in bowls, ladled over the orzo, each bowl with a wedge or two of lemon to squirt in, then leave to impart its lemony flavor from the rind. Serves 4. PER SERVING: 305 calories, 16 g protein, 54 g carbohydrate, 3 g fat (0 g saturated), 2 mg cholesterol, 6 mg sodium, 4 g fiber. Excerpt from SF Chronicle 05/06/98 Food Section see www.sfgate.com ; Busted by HANNEMAN Notes: "If you have no orzo, use spaghetti broken into short lengths before cooking. And if you have any of the ends you've snapped off asparagus, this is a good place to use them. Just cut them into thin rounds and add to the soup about 5 minutes before serving. They are delicious with the chickpeas." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eleven Secret Spices Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon Rosemary 1 tablespoon Oregano leaves 1 tablespoon Powdered sage 1 teaspoon Powdered ginger 1 teaspoon Marjoram 1 1/2 teaspoons Thyme 3 tablespoons Packed brown sugar 3 tablespoons Dry minced parsley 1 teaspoon Pepper 1 tablespoon Paprika 2 tablespoons Garlic salt 2 tablespoons Onion salt 2 tablespoons Powder chicken bouillon -- * 1 package Lipton tomato cup-a-soup mix * or 4 cubes mashed There are actually 11 spices in the above combination, but an additional 3 ingredients were necessary to derive that special flavor. Place all ingredients in blender with on\off speed for 3-4 minutes to pulverize, or rub through a fine strainer. Store in an airtight container so it will not lose potency. Makes about 3/4 cup. To use with flour: Add 1 oz. mix to cup of flour for coating chicken. From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Evaporated Milk Substitutes Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Looks like evaporated milk (you could use skimmed) is meant to replace cholesterol-rich cream. you might use yogurt; pureed cooked vegetable like squash; or that tofu baking blend: puree 1 10-oz pkg Mori-Nu lite firm with 1 cup water and a little lemon juice or white vinegar - measure what you need; refrigerate the rest. Soy milk would work, just use less of it (1/2 cup maybe) it's baked in a moderate 350 oven so heat wouldn't be a problem. Also check the baby foods' - junior harvest has various purees with brown rice. Thin with water or celery juice. [PatHanneman ] --- substitute 1/2 silken tofu + 1/2 soy milk for cream. You can add a little honey if you like. ["Tina Bell" ] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Evaporated Skim Milk, Jo's Recipe By :JoAnna Lund -- THE STRONG BONES HEALTHY EXCHANGES COOKBOOK Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup Carnation nonfat dry milk powder 1/2 cup water In a small bowl, combine dry milk powder and water. Mix well. Use as you would purchased evaporated skim milk. Makes 1/2 cup. THE ENTIRE RECIPE EQUALS: HE: 1 skim milk...80 calories, 0 gm fat, 8 gm protein, 12 gm carbohydrate, 123 sodium, 276 mg calcium, 0 gm fiber...DIABETIC: 1 skim milk HINT: If you need 1 cup evaporated skim milk, double the recipe. For 1 1/2 cups, which is equivalent to one 12 fluid ounce can, simply triple the recipe. This is handy to know when you want to prepare a recipe calling for evaporated skim milk and you don't have any in the cupboard. Also, if you are using a recipe that only needs 1/2 cup evaporated skim milk, you don't have to worry about what to do with the leftovers remaining in the can. S(JoAnna Lund's Reader Recipe Exchange Board): "Vickey,SC on 1/00" Copyright: "1997 by Healthy Exchanges, Inc. ISBN 0-399-52337-5" Yield: "1/2 cup" From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Everyone's Favorite Coffee Cake Recipe By :Have Your Cake and Eat It, Too, by Susan G. Purdy Serving Size : 10 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Butter-flavor no stick cooking spray 1 Cup Fresh Raspberries -- Or (Or Frozen Unsweetened Whole Raspberries) 1 Cup fresh blueberries -- picked over, rinsed, and patted dry (or frozen unsweetened whole blueberries) 5 Tablespoons Granulated Sugar -- Plus 1/2 cups Granulated Sugar -- Divided 1/4 Teaspoon cinnamon 2 Large egg whites 1/4 Cup Canola Oil -- Or Safflower Oil 1/4 Cup unsweetened applesauce 1/4 Cup Apple Juice -- Or Orange Juice 1 Teaspoon Almond Extract -- Or Orange Extract 1 Cup unsifted cake flour 1 Teaspoon baking powder 1/2 Teaspoon salt 1/4 Cup Toasted Wheat Germ -- Optional Crumb Topping: -- Optional 2 Tablespoons unsifted cake flour 2 Tablespoons granulated sugar 3 Tablespoons Grape-Nuts(r) -- Or 2 Tbsp Chopped Walnuts 1/2 Teaspoon cinnamon 2 Teaspoons unsalted butter or margarine 1 Teaspoon canola oil 1 Teaspoon Apple Juice -- Or Orange Juice -- As Needed You can use whatever combination of berries are available 1. Position a rack in the center of the oven and preheat it to 350F. Coat a 10-inch pie plate (or an 8- or 9- inch square pan) with cooking spray. 2. Combine the fruit, 5 tablespoons of the sugar, and the cinnamon in the oiled pie plate, and toss together lightly. Set aside. 3. In a large bowl, whisk together the egg whites, the remaining 1/2 cup sugar, oil, applesauce, juice, and extract. Place a strainer over the bowl and add the flour, baking powder, and salt. Stir and sift the dry ingredients onto the applesauce mixture. Add the wheat germ if using it. Beat the dry ingredients into the wet just to blend; do not overbeat. 4. To make the optional topping, combine the dry ingredients in a small bowl. Add the butter, and use your fingertips to pinch the ingredients together. Add the oil and juice and toss with a fork until crumbly, adding a few more drops of juice if needed. 5. Pour the batter over the fruit in the pan; don't worry if some fruit peeks through. Sprinkle the crumb topping, if using, over the cake. Bake for 35 to 40 minutes if using fresh fruit, or 50 minutes for frozen fruit, or until the top of the cake is golden brown and springy to the touch and a cake tester inserted in the center of the cake comes out clean. Cool the cake slightly on a wire rack, then cut and serve warm. Cake is best fresh from the oven, but it keeps a day or two, covered, at room temperature. Warm before serving. Note: The applesauce in the cake adds moisture and flavor but weights the crumb slightly. If you prefer a lighter texture, omit the applesauce and use 1/3 cup canola oil instead of 1/4 cup. Serves 10 Use whatever combination of berries and/or fruits are available (blueberries and fresh or frozen cranberries, or berries and peach slices, for example.) If you use margarine instead of butter in the crumb topping, the cake contains no dairy products, so it is suitable for lactose-intolerant diets. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Faux Pho Recipe By :Mauny Kaseburg, Seattle, WA Serving Size : 12 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Oriental Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 medium onions -- as follows two unpeeled and quartered two thinly sliced 2 pieces ginger root (4-inch) -- halved lengthwise 6 star anise 4 whole cloves 6 black peppercorns 5 quarts homemade chicken stock or canned chicken broth 1/3 cup nuoc mam (fish sauce) 5 tablespoons sugar 3 tablespoons kosher salt -- or less 1 large- bunch cilantro -- coarsely chopped 1/2 cup narrow strips Thai basil or holy basil or sage 1/4 cup chopped Thai chilies or serrano chilies 12 cilantro leaves -- chiffonade 8 medium scallions -- trim, thinly slice IF SERVING HOT WITH NOODLES: 2 pounds rice stick noodles (1/8-in wide) -- soaked in warm water for twenty mins -- drained 1/2 pound mung bean or other large sprouts FOR SERVING HOT OR COLD: 2 limes -- each cut into six wedges Heat a large frying pan over high heat. Place the quartered onions and the ginger cut side down in the pan. Cook until beginning to blacken, about 10 minutes. Remove the ginger and reserve. Turn the onions and blacken the other side. Remove the pan from the heat. Rinse the onions and the ginger. Wrap the star anise, cloves, and peppercorns in cheesecloth and tie with a piece of string. In a medium stockpot, bring the stock to a boil. Add the charred onions and ginger, the spice bag, the nuoc mam, and the sugar. Lower the heat. Simmer for 40 minutes. With a slotted spoon, remove the vegetables from the stock. Remove the spice bag. Line a sieve with a damp cloth and strain the broth. Return to the pot. Stir in the salt, sliced onions, 1/2 cup cilantro, 3 tablespoons basil, 2 teaspoons chilies, and the sliced cilantro, if using. Let sit for 15 minutes. The soup can be made ahead to this point and be refrigerated for up to 4 days. If a very rich, homemade stock has been used, the soup can be served chilled as a gelled soup with all the accompaniments (except the noodles and sprouts) that would go with the hot soup for guests to take at will, although the soup is good without them. Add half of the scallions before chilling if serving cold. If the soup has been refrigerated and is to be served hot, reheat. If serving as a hot main course, in a large pot of boiling water, cook the noodles for 2 to 3 minutes. Drain. For ease of eating, you can break the noodles in half. For a main course, divide the noodles evenly among 6 bowls. Pour about 2-1/2 cups broth into each bowl. Sprinkle with the sprouts. Pass the remaining chilies, cilantro, onions, scallions, and basil in bowls at the table, along with the lime wedges. Serves 12-16 without noodles, 6 with noodles. S(Collection): "(http://www.chefshop.com/)" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This is a quick way to Pho heaven, and ideal for those who don't like beef. Barbara Kafka advises: "Cilantro is not a misprint for cilantro. It is a very different looking herb, rather rubbery with oval leaves. It is used in Haitian as well as Vietnamese and Thai cooking and can be found in Caribbean and Asian markets". From Barbara Kafka's "Soup: a Way of Life" (1998, Artisan Publishing). * Exported from MasterCook * Favorite Vegetable Soup Beef Variation Recipe By :JaneStarr Serving Size : 10 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup diced onion -- 1//2 bag frozen is OK 1 46 oz can V-8(r) vegetable juice -- or tomato juice 3 teaspoons instant beef broth granules -- OR 1 sprig fresh -- 3 packets instant beef broth -- & seasoning mix -- 6 tsp beef bouillon concentrate -- Bovril 3 cups water 8 cloves minced garlic -- (equal to 4 tsp. in jar) 10 cups assorted sliced veggies -- *see Note 4 teaspoons fresh parsley -- chopped (or 1 tsp dried) 1 teaspoon dried basil leaves -- ( I prefer 1Tb fresh) 1/2 teaspoon pepper -- (I use a bit less of restaurant grind) 1). Spray large (5+ Quart), non-stick saucepan lightly with Pam. Saute onions over medium heat until almost translucent. Add garlic and dry beef mix (if using). Continue cooking until onion is translucent. (I like my onions lightly browned). 2). Stir in remaining ingredients except for V-8, water and Bovril. Cover and cook over low heat for about 10 minutes. 3). Add 3 cups of water, V-8 juice and liquid Bovril (if using), and bring to a boil. Reduce heat, cover and simmer about 20 minutes (until vegetables are soft). 4). Use a slotted spoon to remove about 2 cups of vegetables from pan; set aside. 5). Allow soup to cool to room temperature. Puree remaining soup in a blender in small batches. (I use my Braun hand blender right in the pot) 6). Return pureed mixture and reserved vegetables to saucepan and heat. This soup is especially good with 7 - 8 fat-free cracked pepper crackers (which count as one bread serving/point). I like to microwave 1 1/2 cups of this soup for about 2 minutes (150 F) and eat with the crackers about 30 minutes before lunch. Nutrition estimated by MasterCook 5 (with assorted sliced veggies linked to frozen California-blend): 79 cals, trace fat (4% CFF), 5g fiber I have also made WW veggie soup in my crockpot. I just brown the onions first and then throw everything into the crockpot on low for however many hours I'll be gone(usually all day). You can't really mess this up -- just make sure that the veggies are as soft as you like them. I usually saute large quantities of onions and mushrooms and keep (freezer-weight) ziplocks of them in the freezer for making soups and adding bulk to my suppers. Description: "Large Quantity of WW Veggie Soup" Source: "Inspired by: Favorite Vegetable Soup -- "Smart Start" Program Book YEAR: 1996" S(Diet-exchange@onelist.com): "by: JaneStarr@home.com in CT on 1/20/00" Yield: "15 cups approx." - - - - - - - - - - - - - - - - - - - NOTES : * I use a combo. of zucchini, yellow squash, carrot, & mushrooms. When I'm in a rush, I use bags of already shredded carrots and sliced mushrooms as well as frozen chopped onion and peppers. You can vary this recipe to include your favorite fresh or frozen veggies. I count a single 1 1/2 cup serving as 3 unlimited vegetables on the Weight Watchers plan (0 pts).