* Exported from MasterCook * Fettuccine With Caramelized Onions And Olives Recipe By : Serving Size : 6 Preparation Time :0:10 Categories : Eat-LF Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 4 cups thinly sliced onions (about 1 pound) 1/4 teaspoon salt 12 ounces fettuccine 1/4 cup sliced black olives Heat oil in a large nonstick skillet over medium-low. Add onions and cook 20 to 25 minutes, or until tender and lightly browned. Add salt and cook 15 to 20 minutes more. Meanwhile, cook fettuccine according to directions; drain. Spoon pasta back into pot; add onions and toss. Spoon onto a large serving platter and top with olives. Source: "http://www.accessatlanta.com/partners/ajc/epaper/editions/thursday/fo d_18.html" S(Formatted by Whome40@aol.com 2/2000): "" Start to Finish Time: "0:35" - - - - - - - - - - - - - - - - - - - NOTES : Kristin notes: I think 12 oz of fettuccine is pretty skimpy for 6 servings. It would be more like 4 in our family. I'd reduce the olive oil too. * Exported from MasterCook * Flaxseed Meal Buttermilk Muffins Recipe By :Liz Applegate, Ph.D. Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup flour 1/2 cup whole wheat flour 1/2 cup flaxseed meal -- use coffee grinder to process flaxseed 1/2 cup quick oats 2 teaspoons baking powder 1/2 teaspoon baking soda 1/2 cup egg beaters(r) 99% egg substitute -- or two eggs 1 cup buttermilk 4 tablespoon honey 2/3 cup raisins Mix all dry ingredients together in a bowl. Combine liquid ingredients in a separate bowl; keep raisins in reserve. Stir liquid ingredients into dry ingredients all at once, add raisins and stir until thoroughly moistened but the batter still appears lumpy. Fill muffin tins lined with paper or foil cups about two-thirds full. Bake at 400 degrees for 20 to 25 minutes. Serve topped with jam. Each muffin has 165 calories and a good dose of omega-3 fats. Flaxseeds, a dark brown version of sesame seeds, contain about 9 grams of fat in a one-ounce serving. But more than half the fat is alpha-linolenic acid, which is the plant form of omega-3 fats, the same sought-after fat found in salmon, sardines and fish oil capsules. Flaxseeds' high content of omega-3's is big news since canola and walnut oil are a distant second place with less than 10 percent of their fat as alpha-linolenic acid. So for nonfish-eaters and vegetarians, flaxseed is the best bet for getting these essential fats. In the body, omega-3 fats perform a variety of roles, such as helping with blood circulation and promoting healthy nerve fibers. Researchers theorize that early humans dined on a diet rich in omega-3 fats from wild plants, fish and animals. But today, few of us get enough of these vital fats. In fact, our diets tend to be rich in the other type of essential fats, called omega-6's, found in vegetable oils like corn and safflower oils. While omega-6 fats, too, are vital, the balance of 3's to 6's appears crucial for optimal health. As a result of our vegetable-oil rich diets, we typically consume a ratio of omega-3's to omega-6's of 1:10 rather than the 1:4 believed ideal by essential-fat experts. Because of our lopsided intake of these essential fats, according to some scientists a variety of chronic ailments including heart disease and possibly nerve disorders, such as multiple sclerosis result. In terms of heart health, for example, omega-3 fats help lower blood triglyceride (fat) and cholesterol levels, and also keep blood cells called platelets from becoming sticky; this helps prevent blood clots from forming in narrowed arteries, a sure trigger for a heart attack. In one study, subjects with risky blood cholesterol levels ate bread made with ground flaxseed for three months. Participants ate three slices of bread daily containing 15 grams of ground flaxseed. Following "bread" therapy, the participants' cholesterol levels dropped dramatically, especially levels of the "bad" cholesterol, LDL. Also, the patients' platelets were less sticky following flaxseed consumption. Getting the health benefits of flaxseed oil means using whole flaxseeds or bottled oil, both sold at health food stores and some grocery stores. But note that when adding whole flaxseed to your diet, you must either purchase ground flaxseeds (called flaxseed meal) or grind them yourself in a coffee grinder. The outer covering of an unground flaxseed is pretty tough and will go right through your system undigested. So if you're after laxation, use whole flaxseeds, otherwise to get the healthy oils, use ground flaxseed. Make sure to store flaxseed (meal or whole seeds) and flax oil in the refrigerator as the fats easily go bad. Use flax oil in salad dressings, tossed with cooked pasta or drizzled on pizza. It's important to note that flaxseed oil cannot be used in cooking because at high temperatures the beneficial oils break down. You can use ground flaxseed meal in hot cereals, soups, smoothies or virtually any way you want. There are also a few ready-to-eat breakfast cereals that are made with flaxseed meal that will help boost your intake of omega-3's with ease. Try my flaxseed meal muffins made with buttermilk I think you'll find them a tasty way to get your omega-3's Description: "Muffins plus article on the health benefits of Flaxseed" Source: "http://onhealth.com/ch1/columnist/item,49475.asp" From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : See end of directions section for imformative article on Flaxseed. Number of servings not listed; I guessed at 12. I tried these flaxseed muffins that I posted last week, and they are surprisingly good! Only one complaint: they stuck badly to the paper muffin liners. Next time I'll just use a non-stick muffin tin sprayed with Pam. This recipe makes 12 "medium homemade" sized muffins (the original recipe didn't list the number of servings. I figure that each serving contains 2/3 Tablespoon of flaxseed. * Exported from MasterCook * Fresh Bean Salad With Parsley Buttermilk Dressing Recipe By :Fit Oct. 1999 p. 73 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 tbsps buttermilk 2 tbsps lowfat mayonnaise 1 tbsp white wine vinegar 1/2 tsp salt pepper to taste 1/2 cups Italian parsley -- minced 1/4 cups red onion -- minced 2 1/2 cups green beans -- cooked and chilled 2 1/2 cups wax beans -- cooked and chilled To make the dressing, combine all ingredients except beans in a blender or food processor. Pour dressing over beans and serve at once. Source: "Formatted by Whome40@aol.com" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fresh Lemon Granita Recipe By :Verna From W. W. Forum Serving Size : 2 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 Cup sugar 1/4 Cup water 1/4 Cup fresh lemon juice 1 Tablespoon lemon zest 1. Combine sugar & water in a saucepan and bring to a boil, reduce heat to low, simmer until sugar dissolves. Cool completely. 2. Add fresh lemon juice & lemon zest. 3. Pour into ice cube tray and freeze until solid. 4. Place the frozen cubes in blender and crush. 5. Pour into glasses. Serves 2. Serving Size (1/2 cup) Per Serving: 216 Calories, 0g Fat, 0g Fiber Weight Watcher Points: 4 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 104.4 Total Fat 0g Sat Fat 0g Carb 28.1g Fib 0.4g Pro 0.2g Sod 2mg CFF 0.1% * Exported from MasterCook * Frosted Mandarin Oranges Recipe By :Weight Watchers Mag, 4/94 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Mandarin Oranges -- stems --- or tangerines intact 1 Egg White 1/2 cups Granulated Sugar -- to garnish In small bowl, lightly beat egg white. Roll oranges in egg white to coat them on all sides. Over sheet of waxed paper. Sprinkle with sugar to form "frost". Cover carefully with plastic wrap and store in refrig. To eat, peel and discard skin and section orange. May be made up to 3 days ahead. From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : On first reading, I was shocked to see a recipe that called for raw egg whites. Then I realized it is only for a decorative look on the outside of the fruit. I'd still probably use Egg Beaters to completely eliminate the possibility of contaminating the fruit. You could use this technique on any fruit (that will be peeled) to create a pretty presentation. * Exported from MasterCook * Frosty Fruit Smoothie Recipe By :Woman's Day 'Low-Fat Meals' Serving Size : 2 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cups nonfat vanilla yogurt 1 cups Sliced peaches -- fresh, frozen or canned 1 banana -- cut into chunks 1/4 cups Wheat germ 1/4 cups Orange juice 1 cups Ice cubes Peach or banana slices, opt. 2 tablespoons Wheat germ -- optional In blender or food processor, combine yogurt, peaches, banana, wheat germ, 1/4 cup orange juice and ice cubes. Cover and blend about 1minute, or until smooth. Serve immediately, poured into tall glasses and garnished with peach or banana slices and sprinkled with 2 tablespoons wheat germ. [Karen's note: Methinks that they really meant "2 teaspoons wheat germ" Per serving: About 290 cal, 12 g pro, 57 g car, 3 g fat, 9% cal from fat, 5 mg chol, 80 mg sod. Source: Woman's Day 'Low-Fat Meals' (Volume IV, Number 3) Typed for you by Karen Mintzias From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 240.1 Total Fat 1.9g Sat Fat 0.5g Carb 48.7g Fib 4.6g Pro 10.4g Sod 84mg CFF 6.8% WW 4 * Exported from MasterCook * Frosty Peach Cooler Recipe By :Verna From W. W. Forum Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 peach -- blanched and chopped 1/2 Cup crushed ice 2 Tablespoons Frozen Orange Juice Concentrate -- Thawed 1 Tablespoon lime juice 1/2 Teaspoon sugar 1. Refrigerate 12-oz glass until chilled. 2. In blender, combine all ingredients. 3. Pour into chilled glass and stir in 1/2 cup unsweetened peach-flavored seltzer. Serves 1. Serving Size (1 glass) Per Serving: 124 Calories, 0g Fat, 2g 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 97.1 Total Fat 0.2g Sat Fat 0g Carb 24.4g Fib 1.7g Pro 1.4g Sod 5mg CFF 1.4% * Exported from MasterCook * Fruit Punch #2 Recipe By :Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman Serving Size : 12 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Unsweetened pineapple juice 2 cups Cranberry juice cocktail 3/4 cups Orange juice -- chilled 3/4 cups Club soda -- chilled Ice cubes Lime slices Combine the chilled ingredients in a punch bowl just before serving. 1/2 cup serving - 30 calories, 1 fruit exchange 7 grams carbohydrate, 0 protein, 0 fat, 0 sodium, 85 mg potassium, 0 chol. Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986 Shared but not tested by Elizabeth Rodier, Nov 93 From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 54.3 Total Fat 0.1g Sat Fat 0g Carb 13.4g Fib 0.1g Pro 0.2g Sod 5mg CFF 1.6% ww1 point * Exported from MasterCook * Garbanzo Salad With Pomegranate Seed Recipe By :Sunset Spice and Herb Guide 1999 Serving Size : 6 Preparation Time :0:20 Categories : Eat-LF Mailing List Legumes Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon ground cumin 1/3 cup lime or lemon juice 1 tablespoon sugar 1 tablespoon chopped fresh cilantro 1/4 teaspoon cayenne 1 cup pomegranate seeds 2 cans garbanzo beans -- rinsed and drained -- 15 oz cans 1 cup peeled cucumber cubes -- 1/2-in dice 1/2 cup chopped mild onion salt and pepper 1. In a 6- to 8-inch frying pan over low heat, stir cumin until fragrant, 3 to 4 minutes. Scrape cumin into a large bowl and add lime juice, sugar, chopped cilantro, and cayenne. 2. Add pomegranate seeds, garbanzos, cucumber, and onion to bowl. Mix and add salt and pepper to taste. [Per serving: 139 cal., 16% (22 cal.) from fat; 25 g carb (4.3 g fiber)] Description: "Glossy pomegranate seeds add tang to a quick salad from Pakistan" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Variation: Substitute adzuki beans for the pomegranate seeds. Omit the cayenne. Add pomegranate-pepper jelly to taste. * Exported from MasterCook * Garden Potatoes And Root Vegetables With Greens Recipe By :Cooking Light Magazine, Oct 1999 Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups Yukon gold potatoes -- cubed peeled OR red potato -- (about 1 1/2 pounds) 1 1/2 cups diced peeled celeriac -- (celery root) 1/2 teaspoon salt -- divided 4 cups coarsely chopped Swiss chard -- (about 1lb.) 1/2 cup green onions -- chopped 2 tablespoons butter or stick margarine 1/4 teaspoon freshly ground black pepper This is one of the easiest side dishes to make-and to vary. You can substitute turnips, rutabaga, parsley root, or any other root vegetable for the celeriac. Place potatoes and celeriac in a Dutch oven; cover with water. Bring to a boil. Stir in 1/4 teaspoon salt; cook 20 minutes. Add Swiss chard; cook 10 minutes or until tender. Drain well; place potato mixture in a large bowl. Partially mash potatoes with a potato masher; stir in 1/4 teaspoon salt, onions, butter, and pepper. Yield: 8 servings (serving size: 1/2 cup). CALORIES 98 (28% from fat); FAT 3.lg; PROTEIN 2.3g; CARB l6.6g; FIBER l.8g; CHOL 8mg; IRON 1.2mg; SODIUM 249mg, CALC 32mg From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : This was extremely good! This is a variation of traditional Colcannon, which we really enjoy. Adding greens to mashed potatoes is an easy way to increase your greens consumption. I used a rutabaga in lieu of the celeriac, and it added a lot of flavor. Actually, we liked the combination of potatoes and rutabaga so much, that I doubt I'll ever mash just rutabaga again. I used only the Swiss chard leaves, and saved the stalks which I braised the next night. (I'll post that recipe separately.) I omitted the butter/margarine, but did use a little soy milk and potato cooking water. I also used regular russets. This really is easy and delicious. We had it with a TVP loaf (from a Dixie Diner mix). While it definitely did not need gravy, it would also be good served with one. (Especially a mushroom gravy.) * Exported from MasterCook * Garlic Ginger Chicken And Potatoes Recipe By :WW Simply the Best Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Potatoes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp minced cilantro 1 Tbsp rice wine vinegar 1 Tsp soy sauce, low sodium 1/2 Tsp minced ginger 1 Clove garlic -- minced 8 Oz boneless skinless chicken breasts 1 Large baking potatoes -- scrubbed and cut into 8 wedges To prepare the marinade, in a gallon-size sealable plastic bag, combine the cilantro, vinegar, soy sauce, ginger and garlic; add the chicken. Refrigerate 30 minutes. Preheat the oven to 350F. Spray a 10x6" baking pan with nonstick cooking spray. Transfer the chicken and marinade to the pan; add the potato. Bake, covered, until the chicken and potato are partially cooked, about 15 minutes longer. Uncover and bake until the chicken is cooked through and the potato is tender, about 15 minutes longer. Serve the chicken and potato, spooning any remaining pan juices over the chicken. Per Serving: 238 Calories, 2g Total Fat, 0g Saturated Fat, 3g Dietary Fiber Serving provides: 1 Bread, 3 Protein/Milk Points per Serving: 4 From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 178.2 Total Fat 1.9g Sat Fat 0.5g Carb 11.2g Fib 1g Pro 27.7g Sod 161mg CFF 10% * Exported from MasterCook * Garlic, Garlic, Garlic, Lemon And Rice Salad Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Eat-LF Mailing List Rice Salad Dressings Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 cups cooked brown rice -- cooled 1 cups Broccoli flowerets 1 cups Snow peas -- cut in small pieces 1/2 cups Red pepper -- cut in small pieces 1/2 cups Carrots -- cut in small pieces or any other veggie of your choice DRESSING: 1/4 cup olive oil 3 Tbsp fresh lemon juice 1 cloves garlic -- minced 1 tsp tarragon 1 pinch salt 1 pinch pepper 1 pinch sugar cashews Combine Rice and veggies. Whisk dressing until well combined. Pour over rice and veggie mixture and toss to cover. Chill salad. Before serving, add a generous amount of broken salted cashews. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : Tried and true. 4 WW points * Exported from MasterCook * Gin-gar Chicken Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces plain yogurt 1 1" piece ginger root -- coarsely chopped 8 garlic cloves -- coarsely chopped 1 1/2 teaspoons chili powder 1 1/2 teaspoons salt 2 pounds skinless boneless chicken breast -- or thighs In a food processor or blender, blend yogurt, garlic and ginger until smooth. Add chili powder and salt and blend well. Pound chicken to an even thickness, about 1/2 inch. Pour yogurt mixture over chicken and marinate refrigerated in covered container, 12 to 24 hours, tossing occasionally. Light a hot fire in a barbecue grill. Remove the chicken from the marinade and grill 4 inches from the heat for about 4 - 5 minutes per side or until cooked. The chicken is done when it is uniformly browned and firm to the touch. Description: "Ginger, garlic and chili powder flavor boneless chicken breasts and/or thighs. Yogurt has an amazing ability to keep chicken tender and moist on the grill, as this recipe demonstrates." Source: "http://busycooks.about.com/library/recipes/blgingarchk.htm" S(Formatted by Whome40@aol.com (2/2000)): "" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ginger Baked Beans Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 48 Ounces kidney beans, canned -- or pinto beans 1 Medium onion -- finely chopped 1 Tablespoon ginger root -- fresh, minced 1/4 Cup brown sugar 1/4 Cup light molasses Young cooks will be proud to produce this easy dish whole family will enjoy. Preheat oven to 350F. In a large bowl, mix together all ingredients. Pour into a 9xl3 baking dish. Bake uncovered, for 1 hour. Makes 6 servings. PER SERVING: 286 CAL (5% from fat), 11g PROT,1g FAT, 39g CARB, 835mg SOD, 11g FIBER From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 245.1 Total Fat 0.7g Sat Fat 0.1g Carb 49.4g Fib 0.3g Pro 12g Sod 883mg CFF 2.6% * Exported from MasterCook * Ginger Cider Sour Cream Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon unsalted butter 1/4 cup leeks -- washed and sliced 3 teaspoons flour 1/2 cup cider or apple juice concentrate 1 cup nonfat sour cream 1 tablespoon chopped parsley 1 teaspoon chopped ginger -- (I use 1 Tbs. because I love ginger) Melt the butter in a saucepan and saute the leeks. Add the flour and stir to make a roux. Add the cider or apple juice concentrate, and stir until smooth. Stir in the sour cream, parsley, and ginger and simmer 5-10 minutes. Season with salt and pepper. Set aside. From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Glazed Delicata Squash With Pomegranate Seeds Recipe By :Health Magazine Ja/Fe 2000 Serving Size : 4 Preparation Time :0:10 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 delicata squash -- 4 oz each or sweet dumpling or acorn squash 1/2 cup water 1/4 teaspoon salt 3 tablespoons maple syrup or honey 1 tablespoon butter or margarine -- melted 1 tablespoon bourbon or whiskey -- (optional) 1/2 cup pomegranate seeds -- (optional) Preheat oven to 375 degrees. Trim stem ends and cut delicata squash lengthwise in half, or sweet dumpling or acorn squash crosswise in half; scoop out seeds and membrane. Place water in a baking dish large enough to hold the squash. Place squash cut side down in dish. Bake 20 minutes or until squash is tender when pierced with the tip of a sharp knife. Turn squash cut side up in dish; sprinkle with salt. Combine syrup, butter, and bourbon (if using); spoon evenly over cut sides of squash, letting excess drip into cavity of squash. Broil until squash is glazed and golden brown, 4 to 5 minutes. Sprinkie pomegranate seeds on top. [Per serving: Calories 120 (26% from fat), Fat 4 g, Fiber 4 g] Start to Finish Time: "0:35" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : I'm not too fond of pomegranate seeds but i do like the color and flavor. I was thinking of tossing some cooked and drained black beans with pomegranate pepper jelly as a garnish with cilantro leaves (of course). * Exported from MasterCook * Graham Cracker Crust 30% Ccf Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Pies, Pastry & Crusts Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup graham cracker crumbs 1 egg white -- slightly beaten 1 tablespoon light margarine 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. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Kristin notes: Try with reduced fat graham cracker crumbs? * Exported from MasterCook * Great Balls Of Fire Meatballs Recipe By : Serving Size : 24 Preparation Time :0:00 Categories : Eat-LF Mailing List Holidays & Gifts Mediterranean Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Medium eggplant 3 tsps Olive oil 1 Onion -- minced 3 Garlic clove -- minced 1/2 tsp Red pepper flakes 1/2 tsp paprika 1 tsp Salt 1 tsp Black pepper 12 ounces turkey breast, boneless and skinless -- ground 1/4 cups bread crumbs 2 eggs 1 tbsp parsley -- chopped 4 cups Marinara sauce Pierce eggplant with fork and microwave on high (6 min.) or bake at 350 degrees F (20 min.) until soft. Let cool. Cut eggplant in half and scoop out pulp, discarding skin. Chop pulp and chill. Heat olive oil in saute pan. Add onion and garlic to pan and saute until soft, about 4 min. Stir in chilled eggplant, pepper flakes, paprika, salt and pepper. Cook over medium heat until well combined. Remove from pan and chill. Combine ground meat, breadcrumbs, eggs, parsley and eggplant mixture in a large bowl. Mix until well combined. Roll meat mixture into small balls using the palms of your hands and set aside. Heat marinara sauce over medium heat until bubbling and add meatballs one at a time. Simmer until meatballs are cooked through, about 25 min. Yields 24 - 36 meatballs. Description: "These meatballs can be prepared a day ahead of time and served from a chafing dish after they have been warmed through on the stove." Source: "http://www.winetoday.com/valentines/valentines_story.asp?id=1099" S(Formatted by Whome40@aol.com): "" - - - - - - - - - - - - - - - - - - - Suggested Wine: Amphora Wines 1997 Mounts Vineyard Petite Sirah NOTES : Kristin notes: Original recipe specified either ground beef or ground turkey. These are very low calorie even with the olive oil and eggs. Of course you could use eggbeaters to further reduce the fat. If you wanted more of a beef flavor you could try adding some beef boullion powder I think. * Exported from MasterCook * Greek Style Pita Sandwiches Recipe By :BH&G New Dieter's Cookbook 1992 Serving Size : 4 Preparation Time :0:25 Categories : Eat-LF Mailing List Meats Mediterranean Sandwiches & Wraps Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound lean boneless lamb -- or pork 2 pita bread rounds -- halved crosswise 1/4 cup plain low-fat yogurt 2 tablespoons lowfat mayonnaise or salad dressing 1 teaspoon dried dillweed nonstick spray coating 1 clove garlic -- minced 1/4 teaspoon onion powder 1 small cucumber -- thinly sliced (2/3 cup) 1 small tomato -- thinly sliced Partially freeze lamb or pork. Thinly slice across the grain into bite-size strips. Set aside. Wrap pita halves in foil. Heat in a 350 degrees oven for 10 minutes. In a small bowl combine yogurt, mayonnaise or salad dressing, and dillweed. Set aside. Meanwhile, spray a cold wok or skillet with nonstick spray coating; preheat over medium-high heat. Add lamb or pork, garlic, and onion powder; stir-fry about 3 minutes or till meat is tender. Remove wok or skillet from heat. Stir in 1/8 teaspoon salt and 1/8 teaspoon pepper. Spread some of the yogurt mixture inside each warm pita half. Fill pita halves with meat mixture, cucumber slices, and tomato slices. NUTRITIONAL INFORMATION PER SERVING: 18g protein 14g carbohydrate 8g fat 63mg cholesterol 221mg sodium 336mg potassium *Low Cholesterol T(Cooking): "0:03" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This looks easy with the foreman grill.. * Exported from MasterCook * Green (Brown) Lentils With Rice And Onions Recipe By :Bonnie Stern, Toronto Star, Nov. 29, 1995 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup lentils -- rinsed & picked over 3 Tablespoons vegetable oil 2 Medium onions -- thinly sliced 1 Cup long-grain rice -- rinsed 6 Cups water 1 1/2 Cups chicken stock -- or water salt -- to taste pepper -- to taste Place lentils in saucepan with 6 cups water; bring to a boil. Simmer gently 20-25 minutes until lentils are tender. Drain well and reserve. Meanwhile, heat oil in large, deep skillet; add onions. Cook onions until they're brown and crisp. Remove; reserve half the onions. Add rice to remaining onions in pan and cook, stirring, to combine rice with onions, about 3 minutes. Add water or stock, salt and pepper (if stock is unseasoned); bring to a boil. Cover and cook rice 10 minutes for white[, or full cooking time for brown rice less 13 minutes - EP's note] Add [cooked] lentils; cover and cook another 10 minutes. Season to taste. Garnish with fried onions. Makes 4-6 servings. MasterCook 4 nutritional analysis for each of 6 servings: 300.9 Calories 7.5 g fat 47.4 g carbohydrate 10.9 g dietary fiber 22.1 % calories from fat 2.8 grain + 0.7 lean meat + 0.7 vegetable + 1.4 fat exchanges From "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : I always use less vegetable oil than this recipe calls for. The more oil, the higher the fat content, and the longer it takes to get the onions crisp. I used to make this with quick-cooking brown rice since I rarely eat white rice.Since purchasing a pressure cooker, I have begun cooking the rice separately at the same time as the lentils and onions, then mixing all the ingredients together in the pan I cooked the onions in, seasoning with salt and pepper and heating the mixture through. This is a low-fat recipe by Bonnie Stern that I have made many times. Apparently the recipe is modeled after a popular lentil dish that is served (or was served?) at the Jerusalem Restaurant in mid-town Toronto. * Exported from MasterCook * Green Beans With Shiitake Mushrooms Recipe By :Diabetes Forecast Magazine, February 2000, page 38 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons low-fat low-sodium broth -- low-sodium broth 1 small shallot -- minced 1 pound trimmed green beans -- cut into 1-inch lengths 1/2 pound sliced and stemmed shiitake mushrooms 2 tablespoons lite soy sauce 1. In a skillet over medium heat, heat the broth. Add the shallots and saute for 3 minutes. 2. Add the green beans and shiitake mushrooms. Stir-fry for 5 minutes. Add the soy sauce. Cover and steam for 2 minutes. NUTRITION FACTS: Servings 6. Serving Size 1/2 cup. Preparation time: 8 minutes. Vegetable Exchanges 2, Calories 41, Calories from Fat 3, Total Fat 0 g, Saturated Fat 0 g. Cholesterol 0 mg, Sodium 208 mg, Carbohydrate 9g, Dietary Fiber 3g. Sugars 4g, Protein 2 g. From Kathleen - - - - - - - - - - - - - - - - - - - NOTES : This looks like a simple way to jazz up my vegetables. I'm going to try it soon. * Exported from MasterCook * Green Corn Tamale Bake Recipe By :American Macrobiotic Cuisine, Meredith McCarty 1996 Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Grains & Cereals Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups winter squash puree -- see directions 1 tablespoon corn oil 1 onion -- diced 1 bell pepper -- diced 2 cloves garlic -- minced 2 cups fresh corn kernels -- (2 large or 4 small ears) 2 tablespoons soy sauce 1/2 cup cornmeal To make squash puree, bake the whole squash at 450F until soft, about one hour, or cut in 2-inch chunks and pressure cook for 5 minutes with one cup water, or boil squash until done. Remove skin and seeds. Mash and measure. Heat oil, and saute onion, pepper, and garlic. Add remaining ingredients and mix well. When mixture is heated through, spoon into oiled 1-quart casserole or pie pan, and bake covered for 1/2 hour at 350F, then uncover and bake for another 1/2 hour. - - - - - - - - - - - - - - - - - - - NOTES : "Green" corn is another name for fresh corn off the cob. This dish uses both fresh and dried corn (cornflour) in a combination that has a wonderful flavor and texture. * Exported from MasterCook * Green Lentil And Bulgur Stew Recipe By :150 Vegan Favorites, Jay Solomon, p155 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup dried green lentils 4 1/2 cups water 1/2 cup bulgur 1/2 teaspoon salt 1/2 teaspoon black pepper 2 teaspoons olive oil -- (orig was 1-2 tbsp) 1 medium yellow onion -- slivered In a large saucepan, combine the lentils and water and bring to a simmer over medium-high heat. Reduce the heat to medium and cook for about 25 minutes, stirring occasionally. Add the bulgur, salt, and pepper and cook until the lentils are tender, 15-20 minutes, stirring occasionally. (Add a little hot water if necessary.) In a large skillet, heat the oil over medium-high heat. Add the onion and cook, stirring, until the onion slivers are browned, 7-10 minutes. Stir the onions into the pot of lentils and bulgur. Serve the grains with pita bread and a tossed salad. - - - - - - - - - - - - - - - - - - - NOTES : When cooked together, lentils and bulgur are a nutritious duo. They are often paired into a simple, family-style meal, as in this Middle Eastern dish. * Exported from MasterCook * Green Soybeans - Info/how To Recipe By :BH&G, 3/2000 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Green soybeans in pods are the new wonder veggies. Called edamame, the soybeans are loaded with plant-based estrogens called isoflavones, as well as vitamin C, iron and calcium. Research indicates that soy protein lowers "bad" cholesterol, but not "good" cholesterol. Green soybeans are easy to prepare. Boil or steam them in their pods for 5 - 10 min until tender. Sprinkle with salt, if desired. Then peel and eat them like peanuts. Or, after popping them from the pods, stir the beans into soups, casseroles, or salads. (We suggest cooking the hard pods before attempting to remove the beans.) Each 2/3 Cup serving of shelled soybeans provides 24 mg of isoflavones, 5 g of dietary fiber and 110 calories. If you can't find fresh edamame, check the freezer aisle. Many health food and grocery stores carry them frozen, both shelled and still in the pod. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Orange Teriyaki Fish Recipe By :Mary Wilson Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup orange juice 1/4 cup teriyaki sauce 2 tablespoons soy sauce 1 teaspoon ground ginger 2 teaspoons Tabasco sauce 2 tablespoons honey 1 clove garlic -- crushed 1 1/2 pounds orange roughy fillets 1 medium onion -- thinly sliced salt and pepper -- to taste Combine first 7 ingredients in a small bowl. Place fish in a shallow dish or ziplock bag and pour marinade over fish. Marinate for at least one hour. Place fish on heavy duty aluminum foil and discard marinade. Season with salt and pepper. Arrange onion slices over fish. Seal edges of aluminum foil and place on grill over medium coals. Grill for 20 min. turning once or twice. Description: "A simple yet delicious marinade flavors this easy low-fat fish dish." Source: "http://busycooks.about.com/library/recipes/blorgterfish.htm" S(Fomatted by Whome40@aol.com): "" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Salmon With East-west Spice Rub And Orange-soy Glaze #2 Recipe By :Cooking Light submitted to eat-lf list by Pat.H Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- SPICE MIXTURE: 1 teaspoon Sugar 1/2 teaspoon Five spice powder 1/4 teaspoon Coriander 1/2 teaspoon Black pepper 1/4 teaspoon Sea salt GLAZE: 3 strips orange rind -- 3x1/2-inch 1/2 cup Fresh orange juice 1/2 cup Low sodium soy sauce 1/2 cup Honey 2 tablespoons Green onions -- minced 1 tablespoon Fresh ginger -- minced 1/2 teaspoon Sesame oil -- * see note 2 cloves Garlic -- * see note 1 Cinnamon stick -- 3-inch 2 salmon fillets -- 6 oz each Cooking spray 2 tablespoons Green onions -- thinly sliced 1/2 tablespoon Sesame seeds -- toasted For spice mixture: Combine first 5 ingredients in a small bowl. For glaze: Combine rind and next 8 ingredients in a saucepan. Bring to a boil. Reduce heat, and simmer 10 mins. Continue to simmer until reduced to thick sauce. Strain through a sieve and discard solids. For fish: Rub fillets with spice mixture. Cover and refrigerate 10 mins. Place on heated grill. Grill to desired doneness. To serve: Place fish on plate and pour sauce over top. Sprinkle with green onions and sesame seeds. Notes: Original recipe called for 1 1/2 tsp sesame oil. Original recipe called for 4 cloves garlic. I served this over Sesame Noodles. From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I am having our gourmet club dinner soon and I am serving Asian Salmon with Soba Sesame Noodles. I am looking for a side dish to go with it. I was considering doing a salad of Red Cabbage, Napa Cabbage and Green Beans with a Soy Vinaigrette, but now I'm not sure. One of the guests is allergic to bell peppers so I can't use them. * Exported from MasterCook * Heart Attack Survivors Who Eat A Mediterranean Diet Recipe By :http://onhealth.com/ch1/in-depth/item/item,38086_1_1.asp Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Mediterranean Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** HealthNews from the publishers of the New England Journal of Medicine Heart attack survivors who eat a Mediterranean-style diet rich in fruits, vegetables, and fish can cut their risk of a repeat heart attack between 50 percent and 70 percent, according to a report in the February 16,1999 issue of Circulation. The study, which adds to a host of research underscoring the health benefits of southern European-style cuisine, followed more than 400 heart attack survivors for nearly four years. Half received no specific dietary advice, while the others were taught to follow a Mediterranean diet: fruit every day, plus more bread, root and green vegetables, and fish. They also were told to replace beef, lamb, and pork with poultry, and to trade butter and cream for a special margarine made from canola oil. For cooking, they used only canola or olive oil. Why canola? It's a good source of alpha-linolenic acid, an omega-3 fatty acid that's a precursor to the type found in fish oil. Omega-3s appear to have several heart-protecting effects, such as making the blood less likely to clot. In this study, higher blood levels of omega-3s were linked to a lower risk of a repeat heart attack and other heart-related problems. Researchers believe the abundance of fiber, antioxidants, vitamins, and minerals in the Mediterranean diet also play a role in the lowered risk. The heart benefits of the Mediterranean diet are so striking, it makes good sense for everyone to adopt these eating habits especially considering that nearly half of all Americans die of cardiovascular disease, says HealthNews associate editor George Blackburn, M.D. http://onhealth.com/ch1/in-depth/item/item,38086_1_1.asp From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hearty Chicken And Rice Soup Recipe By :usarice - http://www.ricecafe.com/ Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Rice Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup chopped onion 1 cup sliced celery 1 cup sliced carrots 3/4 cup uncooked rice 1/4 cup chopped fresh parsley 1/2 teaspoon cracked black pepper 1/2 teaspoon dried thyme 1 bay leaf 10 cups chicken broth 3/4 pound chicken breast fillet -- 3/4-in cubes -- (1.5-cups) 2 tablespoons fresh lime juice Combine onion, celery, carrots, rice, parsley, pepper, thyme, bay leaf and chicken broth in Dutch oven. Bring to a boil; stir once or twice. Simmer uncovered 20 minutes. Add chicken cubes; simmer uncovered 5 to 10 minutes or until chicken is cooked. Remove bay leaf. Stir in lime juice just before serving. Each serving provides 260 calories, 28 grams protein, 7 grams fat, 21 grams carbohydrate, 1 gram dietary fiber, 41 milligrams cholesterol and 2022 milligrams sodium From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Herb Dressing Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Green Onions 1/2 cups Parsley Leaves (I Suspect It Means Sprigs) 2 Tbsp Fresh Dill -- Or 1 Tsp Dried Dill 1 cups Lowfat Buttermilk -- Note 1 1/2 cups Lowfat Cottage Cheese 1/2 cups Lowfat Plain Yogurt 1 Tsp Dried Oregano 1/4 Tsp Salt 1/4 Tsp Freshly Ground Black Pepper Note 1: Original recipe used regular buttermilk Finely chop onions, parsley and fresh dill; set aside. In food processor or blender container, process buttermilk, cheese, yogurt, and seasonings until smooth. Remove and stir in onion and herb mixture. Pour into covered container and keep refrigerated for up to 1 week. Yield: 2 C Per Tablespoon: Calories 9 Protein 1g Fat 0.2g Carbohydrate 0.9g Fiber 0.1g Sodium 49mg >List owner: WhyBeFat-owner@onelist.com From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Herbed Orzo With Basil And Pecans - Adapted Recipe By :The Meatless Gourmet Easy Lowfat Favorites, Bobbie Hinman Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Teaspoons vegetable oil 1 Cup finely chopped onion 2 Cloves garlic -- crushed 2 Cups vegetable broth 2 Tablespoons Soy Sauce, Low Sodium 1 Teaspoon dried basil 1/8 Teaspoon pepper 1 Cup orzo -- uncooked 2 Tbsp Chopped Pecans -- Toasted I added the toasted pecans as an adaptation of the original recipe. Heat oil in a medium saucepan over medium heat. Add onion and garlic. Cook, stirring frequently, until onion is tender, about 4 minutes. Add small amounts of water as necessary, about a tablespoon at a time to prevent sticking. Add remaining ingredients, except orzo. Bring mixture to a boil, then stir in orzo. Cover, reduce heat to medium low, and cook 15 minutes, until the liquid has been absorbed. Fluff with a fork before serving. Source: "Typed by Karen C. Greenlee " Copyright: "1997" Per serving: 187 Calories (kcal); 3g Total Fat; (15% calories from fat); 6g Protein; 33g Carbohydrate; 1mg Cholesterol; 888mg Sodium Food Exchanges: 2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Serving Ideas : This makes a perfect side dish to serve alongside a bean casserole, baked tofu, or a veggie burger. This recipe can also be used to serve three people as a entree and only needs a salad and some steamed vegetables to make a quick, filling dinner. NOTES : Serve again hint: Heat the leftovers in clear vegetable broth, and you have a delectable noodle soup. Recipe adjusted and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 142.9 total Fat 3.9g Sat Fat 0.6g Carb 22.8g Fib 2.1g Pro 4.6g Sod 7.4mg CFF 24.3% * Exported from MasterCook * Herbed Potatoes Recipe By :Diabetes Forecast Magazine, February 2000, page 38 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds small red potatoes 1 1/2 teaspoons olive oil 6 sprigs rosemary 6 sprigs thyme 2 tablespoons white wine 2 1/2 teaspoons paprika 1. Preheat the oven to 400 degrees. Wash and scrub the potatoes. Cut each potato in half. 2. Place about 1/2 cup of potatoes on 6 squares of foil large enough to fold over. Divide the olive oil, herbs, wine, and paprika evenly over each packet. Seal the packets and place in the oven. 3. Bake for 30 minutes. Let cool for 5 minutes. Place a packet on each plate and let each person carefully open the packet. NUTRITION FACTS: Servings 6. Serving Size 1/2 cup. Preparation time 10 minutes. Starch Exchanges 1.5, Calories 110. Calories from Fat 11, Total Fat 1g, Saturated Fat 0g. Cholesterol 0 mg, Sodium 6mg, Carbohydrate 23g, Dietary Fiber 2g, Sugars 2g, Protein 2g From Kathleen - - - - - - - - - - - - - - - - - - - NOTES : I usually don't make a potato side dish, but this looks like a good company dish. I would probably not want to bother with six packets of foil, and just make one, or use this as an ingredient suggestion for roasting the potatoes without foil. * Exported from MasterCook * Hoisin Noodle Stir Fry Recipe By :Chicken - Cooking with Style Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Oriental Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Marinade: 1/3 cup hoisin sauce -- (3 fl oz/90 ml) 2 cloves garlic -- crushed 2 tablespoons dry sherry 1 tablespoon honey 2 tablespoons soy sauce 1/4 teaspoon five-spice powder --- 4 skinless boneless chicken breast -- sliced thin 1 lb egg noodles -- fresh - fettuccine type 2 tablespoons oil 2 onions -- sliced lengthwise 2 cloves garlic -- crushed 4 bunches bok choy -- (4 lbs/2 kg) washed 1 red bell pepper -- thinly sliced 1 green bell pepper -- thinly sliced 1 yellow bell pepper -- thinly sliced 1 tablespoon cornstarch 2 tablespoons cold water Combine all the marinade ingredients and the chicken in a dish and mix well. Cover and refrigerate for several hours or overnight. Drain the chicken from the marinade, reserve marinade. Add the noodles to a pan of boiling water and simmer, uncovered for 3 minutes; drain. Heat the oil in a wok or large pan, add the chicken in batches and cook, stirring, until the chicken is browned and tender; remove from the wok. Reheat the wok, add the onions and garlic and cook, stirring, until the onion is soft. Add the bok choy and bell peppers (capsicums) and cook, stirring, until the bok choy is wilted. Add the noodles, toss well and then transfer to serving plates. Blend the reserved marinade with the cornstarch (cornflour) and water. Add to the wok and cook, stirring, until the mixture boils and thickens. Return the chicken to the wok and stir-fry until heated through. Spoon onto the bok choy mixture on the serving plates. Source: "http://www.cooking.com/recipes/rerecite_print.asp?No=1632" S(Formatted by Whome40@aol.com): "" Copyright: "(c) 1999 Cooking.com" - - - - - - - - - - - - - - - - - - - NOTES : This recipe can be prepared a day ahead. Fresh egg noodles are available from Asian supermarkets. If using dried noodles, boil them first until tender. To make this lower fat, reduce the amount of oil, and use a noodle without eggs. * Exported from MasterCook * Honey Baked Root Vegetables Recipe By :Cooking Light 3/95 page 166 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons honey 1 tablespoon margarine -- melted 1/4 teaspoon salt 1 pound carrots -- cut into 4x1/2" bits 1 small rutabaga -- about 1 pound vegetable cooking spray Combine honey, margarine, and salt in a large bowl; stir well. Add carrot and rutabaga; toss to coat vegetables. Arrange the vegetables in a single layer in a 15 x 10 inch jelly-roll pan coated with cooking spray. Bake at 375F for 1 hour or until vegetables are tender, stirring occasionally. Yield: 4 servings (1 cup each) Note: Substitute "squeeze" or liquid margarine for the melted margarine if desired. From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : * Exported from MasterCook * Honey Gingered Carrots Recipe By :Everyday Meals by Nathalie Dupree Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 carrots -- peeled and cut in -- 1/4 inch slices 1 tablespoon butter 1 tablespoon chopped fresh ginger Grated peel of 1 orange -- (no white attached) 1/3 cup honey 2 tablespoons raspberry vinegar -- or balsamic or red wine vinegar 2 tablespoons chopped fresh lemon balm -- or mint Salt Freshly ground black pepper Place the carrots in a saucepan with 2 cups of water. Bring to the boil, then reduce the heat and simmer for about 5 minutes. Drain. In the same saucepan, melt the butter over medium-low heat. Add the ginger, orange peel, honey, vinegar, and carrots. Toss until heated through, about 1 minute. Remove from the heat, add the lemon balm or mint and salt and pepper to taste. Serve hot. Source: "http://www.nathalie.com/recipe99.html" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Carrots have a natural sweetness that is enhanced when cooked with honey. The vinegar gives balance and a subtle fruitiness. Several types of honey are available today (orange blossom, clover, wildflower). Experiment with different types until you find one that suits your taste the best. * Exported from MasterCook * Hot And Sour Soup #6 Recipe By :Fit(r) Magazine - April 2000 Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 cups vegetable stock 1/2 head napa (Chinese) cabbage -- cut into medium dice 5 ounces shiitake mushrooms -- stemmed and sliced 3 medium carrots -- peeled, julienned 1 5 ounce can sliced bamboo shoots -- rinsed, julienned 3 teaspoons low-sodium tamari soy sauce 2 teaspoons grated fresh ginger 8 ounces low-fat firm tofu -- cut into small dice 2 tablespoons rice vinegar -- (brown or white) 1/4 teaspoon cayenne pepper 3 tablespoons cornstarch 3 tablespoons water 1 bunch green onions -- thinly sliced 1. In a soup pot, combine stock, cabbage, mushrooms, carrots, bamboo shoots, soy sauce, and ginger. Bring to a boil, reduce heat to low and add tofu. Simmer for 15 minutes. Stir in vinegar and cayenne to taste. 2. In a small bowl, combine cornstarch and water to make a paste. Stir into soup. Heat soup gently until it thickens, about 5 minutes. 3. Ladle soup into bowls and garnish with sliced green onions. mc-formatted and posted by: dotti004@aol.com - - - - - - - - - - - - - - - - - - - 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 * Hot Chili Noodle Cake Recipe By :Betty Crockers Stir-Fry Recipes Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Oriental Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces uncooked Chinese noodles 3 green onions 1 red jalapeno chili -- membranes and seeds removed 2 teaspoons chili puree with garlic 1 1/2 teaspoons sesame oil 1 cup finely chopped cooked beef -- (can use pork or chicken) 2 tablespoons vegetable oil Prep Time: 25 minutes Cook Time: 10 minutes Cook noodles as directed on package; drain. Cut onions into slices. Finely chop jalapeno chili. Mix chili puree and sesame oil in large bowl. Add noodles, onions, jalapeno chili and beef to chili puree mixture; toss, using two forks to separate noodles. Heat 12-inch nonstick skillet over medium-high heat Add 1 tablespoon of the vegetable oil; rotate skillet to coat bottom and side. Press noodle mixture firmly and evenly in skillet. Cook uncovered about 5 minutes or until bottom on noodle cake is golden brown.. Invert noodle cake onto serving plate. Add remaining 1 tablespoon vegetable oil to skillet; rotate skillet to coat bottom and side. Slide noodle cake back into skillet, uncooked side down and cook about 5 minutes or until bottom is golden brown. Cut into wedges; serve warm. Makes 8 servings. From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * How To Make A Pan Non-stick Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Yesterday I read something quite interesting in a cookbook. It said that if you pour vinegar into a pan ( any type of pan ), heat it on top of the stove, remove from stove, pour out the vinegar, wipe the pan, and then wash and dry...... the pan will then be "nonstick"! From Cynthia D Ryan - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * How To Prepare Pomegranates Recipe By :www.realage.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Looking for a way to beat the winter fruit doldrums? The curious pomegranate may be your answer. Researchers in Israel found pomegranates to have flavonoid antioxidant activity that rivals green tea and red wine. To prepare pomegranates, place a sliced pomegranate into a bowl full of water to remove the seeds--the rind will float and separate easily from the seeds, which drop to the bottom. You'll only see these funny fruits October through March, so get the goodness of pomegranates before they're gone. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Info - Rice #2 Recipe By :San Francisco Chronicle Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Amazing Grain Red, black and exotic white rice varieties are finding their way to our tables Janet Fletcher, Chronicle Staff Writer Wednesday, May 19, 1999 (c)1999 San Francisco Chronicle URL: http://www.sfgate.com/cgi-bin/article.cgi?file=/chronicle/archive/1999/05/19 /FD97128.DTL Six years ago, Ken Lee and Caryl Levine went to China to find a business that would captivate them. Any business. The young couple spent a week hanging out in Beijing's rock-and-roll underground, exploring the idea of bringing Western concerts to China. Instead, two months later, they returned home with rice. Today their company, Lotus Foods, is a small but rapidly growing concern, importing Chinese black rice, Bhutanese red rice and Bangladeshi kalijira rice and distributing two domestic specialty rices. From their El Cerrito home office, they fax orders to Bhutan, a small, closed Buddhist nation next to Nepal, and talk to rice scientists around the world. With prominent restaurants such as the French Laundry in Yountville and Viognier in San Mateo using Lotus Foods imports, these exotic grains soon may find a place in Bay Area pantries. What's more, the company's two domestic rices -- an organic jasmine rice from Texas and a California-grown Arborio type -- give rice lovers even more choice and shed light on the valuable work of the world's rice researchers. As they evaluate the new arrivals, discriminating rice eaters are finding a lot to like. "I think they've done a good job of picking (varieties)," says Naomi Duguid, who, with Jeffrey Alford, wrote the scholarly and highly regarded "Seductions of Rice" (Artisan Books, 1998). Duguid praises the black rice for its tenderness and the red rice for its pleasantly grainy taste. "And you're talking to a person whose fundamental bias is to eat white rice," Duguid says. "We were '70s brown-rice eaters, but now you would call us rice eaters in a serious way, and rice eaters eat white rice." The inky sheen of the cooked black rice is beautiful with avocado slices or green vegetables, Duguid says. At Viognier, consulting chef Gary Danko mixes the black rice with basmati rice and serves the grains under roast duck. Pastry chef Stephen Durfee of French Laundry serves the steamed black rice for dessert with a tropical fruit salad and coconut and passion fruit sorbets. Lee and Levine first tasted black rice in southwestern China but later heard about dozens of black rices grown all over the country. Like black-skinned chickens, the dark, whole-grain rice is considered therapeutic. "If you have iron-poor blood, you would eat black rice," Lee says. Typically, the rice is made into jook, a thick porridge. The couple chose a variety of black rice they liked for its cooking qualities and flavor and now market it as Forbidden Rice, a reference to Forbidden City, home of the Chinese emperors. In times past, they were told, black rice was offered to the emperor as tribute. But even with emperors out of the picture, getting the rice to the United States wasn't easy. Despite its vast rice fields, China imports rice to meet its needs; Chinese authorities were unwilling to let any black rice leave, although it is an insignificant part of the harvest. It took three years for Lee and Levine to find an exporter with enough pull to help them. But even before they had rice to sell, they knew they had found their business. While the couple worked on their export problem, they met a man who knew the princess of Bhutan, who had attended the University of California at Berkeley. This connection led to the couple importing their first rice, the short reddish grain from Bhutan that is the daily staple of the Himalayan kingdom. "We knew we needed distinctive varieties of the highest quality," Lee says, "and we had to have a story for marketing." What a story. The red rice is grown at 8,000 feet and irrigated with the glacial waters of the high Himalayas -- waters that, according to Lee, have trace minerals giving the rice its earthy flavor. Partly polished, it has more fiber than white rice but takes half the cooking time of brown rice. "It's a nice compromise," Duguid says. "It's like what people used to eat when they were hand-milling with a mortar and pestle. I'd serve it as a daily rice happily." At Viognier, Danko mixes the red rice with couscous and serves it with an artichoke and chickpea stew. He also make pancakes with leftover red rice to serve with fillet of beef. To accompany quail, he makes thicker fried cakes with leftover risotto and red rice, egg and green onion. Professional cooks are also enthusiastic about the kalijira rice, a tiny but elongated grain from Bangladesh that Lee and Levine have nicknamed "baby basmati." An aromatic rice like basmati, it cooks in 10 minutes, yielding a mound of fluffy, separate grains. In Bengal, where it's also grown, it's known as Govindabhog and considered a premium rice for pilafs and rice pudding. Marie Simmons, the Oakland author of "Rice, the Amazing Grain" (Henry Holt, 1993), uses kalijira in rice salad, in an Indian-style rice pudding with saffron and to accompany fish, adding lemon zest and butter. The French Laundry's Durfee enriches cooked kalijira with a little cream and sugar, then serves the hot rice with caraway seed ice cream. ``You want people to think of rice pudding," he says, "although I don't really want to make rice pudding." On the domestic front, Lee and Levine are helping to popularize Cal Riso, a trademarked Arborio- type organic rice grown on Bayliss Ranch near Yuba City. Donna Wallace, whose deceased husband's family has grown rice there since the late 1800s, says she first planted Cal Riso five years ago, convinced that consumers were ready to differentiate among rices with distinctive culinary uses. Adapted from seed developed by the grower-funded Rice Experiment Station in Biggs, Calif., Cal Riso can claim Arborio -- one of the preferred Italian rices for risotto -- as a parent. Arborio grows in California, but it doesn't grow well, says Kent McKenzie, a plant breeder at the experiment station. Arborio plants are half again as tall as most California varieties, so they slump in the water and are susceptible to disease. The large kernels of Arborio also tend to break in milling. "So we made it shorter, we made it stand up better, and we made it mill a little better," says McKenzie, summarizing years of work. Knowledgeable Arborio users give Cal Riso high marks. "I think it's great," says Weezie Mott, an cooking teacher in Alameda who has lived in Italy and leads frequent tours there. Mott tried Cal Riso recently in asparagus risotto and compared it, as Wallace does, to carnaroli, another prized Italian risotto rice. "It has very slow absorption and gives good resistance in the cooking," she says. "I thought it was just delightful. I'm always skeptical when we try to copy something, but this is a lovely rice. I'd use it anytime." Paula Wolfert, a San Francisco food writer, says Cal Riso makes excellent paella, a dish for which most purists choose a short-grain Spanish rice. Wallace uses it to make torta, a sort of meatless meat loaf with rice, cheese and vegetables. The organic Texas jasmine rice that Lee and Levine market is more controversial. "I adore it," Simmons says. "You cook that rice and it has the most incredible aroma and texture and sweetness. The grains are all perfect." For another opinion, ask a Thai. Oakland cooking teacher Kasma Loha-Unchit scorns the Texas rice, insisting it is nothing like jasmine rice from Thailand. She first tried it in New Orleans when a cooking school provided the Texas rice for her class. Dismayed by its taste, she scoured the city for a Thai brand. Later, Simmons sent her more of the Texas jasmine. Loha-Unchit tried it again but threw it out. "That's my opinion of jasmine rice in Texas," she says. Even in Thailand, jasmine is cultivated only in a small part of the country. Grown elsewhere, its aroma vanishes, she claims. Linda Raun, who grows 350 acres of the Texas jasmine with her husband, Lowell, admits they have had a hard time breaking into the Asian market. Developed from Thai jasmine at the International Rice Research Institute in the Philippines, the rice has -- in the opinion of a novice -- the popcorn fragrance and slightly sticky texture of Thai jasmine. (The rice even smells when it's growing, says Raun, especially on a hot Texas day with a warm breeze.) But Asians can tell the difference. It's not as white, they say. It's not as fragrant. It's not -- well, it's just not right. "Anything that's not `it' is different," McKenzie says, reflecting on the challenge of duplicating the precise taste, aroma and texture of a particular rice that some people eat every day. Maybe the issue shouldn't be whether the new rice is the same, but whether it's as good, he suggests. "It's like the California wine industry," the researcher says. "We're not growing Bordeaux, but we grow some pretty fine wine." For the Rauns and other jasmine growers in Texas, the rice they were growing for the Asian customer has instead opened other markets. Consumers unfamiliar with aromatic rices are discovering their allure and learning that the rice world goes well beyond Uncle Ben's. For cooks who welcome new tastes, the expanding rice market is a whole new playground. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Jambalaya #4 (Redoux) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-LF Mailing List Grains & Cereals Rice Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound Shady Brook(r) hot Italian turkey sausage -- sliced 1 teaspoon oil 2 large onions -- chopped 2 cloves garlic -- minced 2 large green bell pepper -- chopped 1 large red bell pepper -- chopped 1 large yellow bell pepper -- chopped 1 cup chopped celery 1 cup dry white wine 1 10 ounce bag sliced okra 40 ounces stewed red ripe tomatoes -- in juice, not puree. Reserve juice (*see note). 1/2 cup pearl barley 1/2 cup brown rice 2 cups tomato juice -- (from reserved juice) 1 1/4 cups liquid -- broth or water 1 dash Worcestershire sauce 1 teaspoon dried rosemary -- crushed 1/2 teaspoon allspice 1/2 teaspoon cloves 1 teaspoon cayenne pepper Slice sausage and precook in the microwave. Rinse under hot water and set aside. *Strain the tomatoes, reserving juice. Make the difference with water or broth to roughly 3 1/4 cups. More liquid is fine, but don't go less. Set aside. In a large nonstick skillet, heat the oil until hot but not smoking over medium heat. Add the garlic and onion and cook, stirring occasionally, until the onion has softened, about 5 minutes. Stir in the bell pepper, 1/4 cup of the white wine, celery, and sausage and cook on high, stirring occasionally, until the pepper has softened and wine has evaporated, about 5 minutes. Add the barley, rice, and remainder of the wine, stirring to coat; cook until the wine has evaporated, about 5 minutes. Stir in the tomato juice/liquid mixture, Worcestershire(r) sauce, tomatoes, and okra. Bring to a boil over medium high heat, reduce to a simmer, cover and cook for 30 minutes. Add spices, cover and simmer 15 more minutes, or until the grain is tender. Let sit before serving at least 10 minutes. Cuisine: "Cajun & Creole" Source: ""Great Taste - Low Fat Chicken Breasts" by Editors of Time-Life Books" S(Redoux by): "Christine Muehling " Copyright: "Time Life; ISBN: 078354555X * September 1996" - - - - - - - - - - - - - - - - - - - NOTES : Well, in our enthusiasm with our new 'fridge, my husband turned in down nice and cold! MMm the juice and drinks were refreshing! Unfortunately, all my new veggies didn't fare so well -- they froze. So... I made a HUGE pot of veggie soup, and dug out a great Jambalaya recipe. None of these amounts are exact. You can up or down what you like; Jambalaya is one of those dishes that takes whatever you have in the 'fridge. :) Zucchini, yellow squash, carrots, weird stuff. It might not be kosher, so to speak, but it's always good. Now, I prefer to post recipes in their exact state, as Risa does, then list my alterations. I did this in 1995 (?) and didn't keep the original. If anyone happens to have "Great Taste - Low Fat Chicken Breasts" by Editors of Time-Life Books" I would really love to have a copy of the recipe as it actually began! * Exported from MasterCook * Jambalaya, Joe Cahn's Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Chicken Eat-LF Mailing List Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds boneless skinless chicken breasts -- cut into 1-inch pieces salt and ground black pepper 1/4 cup vegetable oil 1 1/2 pounds lowfat sausage -- cut in 1/4-inch -- slices 4 cups chopped onion 2 cups chopped celery 2 cups chopped green bell pepper 1 tablespoon minced garlic 5 cups chicken stock -- (or water flavored with chicken bouillon) 2 tablespoons Kitchen Bouquet (browning agent) -- * 2 tablespoons seasoning salt 4 cups uncooked long grain white rice 2 cups sliced green onion Season chicken with salt and pepper; brown in hot oil in 8-quart Dutch oven or stockpot over medium-high heat. Add sausage; cook 5 to 7 minutes. Remove chicken and sausage from pan; set aside. Add onions, celery, green peppers and garlic; cook, stirring 7 to 10 minutes or until vegetables begin to wilt. Stir in chicken stock, reserved chicken and sausage, seasoning salt and Kitchen Bouquet. Bring to a boil; add rice and return to a boil, cover and reduce heat to simmer. Cook 10 minutes; remove cover and stir. Replace cover and cook 15 to 20 minutes or until liquid is absorbed and rice is tender. Stir in green onions. * For red jambalaya, substitute two tablespoons paprika. Makes 12 servings. Four Tips Use 1 cup of rice for every 2 cups of vegetables (onion, celery, bell pepper) Use 1 1/4 cups liquid for every 1 cup of uncooked rice 1 cup of uncooked rice will make 3 cups of cooked rice, season accordingly Cook jambalaya for a total of 25 to 30 minutes, stirring well after 10 minutes From "Neris" - - - - - - - - - - - - - - - - - - - NOTES : This is my favorite tailgate recipe because you can put just about anything in it - if it walks, crawls, swims or flies - it can be thrown into jambalaya. Everything goes into one pot so clean up's a breeze. * Exported from MasterCook * Japanese Soup Customs Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Oriental Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Japanese soup as a category is known as shirumono--and includes both clear soups and thick soups (of which the latter is the biggest category by far). Clear soup is called suimono, or "something to drink." These are elegant, sparkling, and generally have 3 tiny solid bits of ingredients in them--often a bite of seafood, a slice of complementary vegetable, and a not-necessarily-to-be-eaten thing for fragrance (lemon peel, pepper leaves, whatever). They're served after the appetizer, as the beginning of the main part of the main meal; as palate cleansers (like sorbets); and sometimes in p lace of the last course of thick soup, with the rice. People go nuts over them cause they're served in covered bowls, so you take off the top and snuff in this great aroma and see a beautifully designed "picture" in the b owl for your pleasure. Thick soups--generally known by the generic name of shirumono--are made of stock, miso, and lots of meat/fish/veggie things. And, yes, miso soup is a hot item for breakfast. What is miso? It's a fermented bean paste that actually comes in lots of different kinds, each with its own aroma and flavor, color, and texture, but all are made the same way--smashing boiling soybeans and letting them f erment with wheat, barley, rice, or injected yeasty mold. Then the miso "matures" for months--or even up to 3 years. Red miso is made with barley and is savory and good for winter soups. Rice mold misos are yellow, relati vely light and sweet. The third type is made with bean koji and is dark and thick. Miso can last up to a year in the fridge. No Japanese meal is complete without at least one soup. The simplest meal consists of one soup and 3 side dishes. From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Japanese Style Potato Salad Recipe By :Noriko's Kitchen Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Potatoes Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb. russet potatoes 1/2 cucumber -- (see directions) 1/2 small white or yellow onion -- thinly sliced (see directions) 1 teaspoon yellow mustard -- (a touch of Dijon mustard is also nice) 3 large sandwich slices of ham -- cut into small squares 1/2 cup nonfat mayonnaise Salt and black pepper to taste Boil the unpeeled potatoes. Meanwhile, cut the cucumber lengthwise and remove the seeds. Cut the cucumber into thin slices and place them in a small bowl. Add one teaspoon salt and mix well. Cut the onion into thin slices and soak them in cold water until you're ready to use them. When the potatoes are done, remove the skins and cut the potatoes lengthwise, then cut them into pieces about 1 inch wide. Wash the cucumber with water and squeeze the water out. Also squeeze the water from the onion. Place the potatoes, cucumber and onion slices, ham, and the rest of the ingredients in a large bowl and mix well. - recipe courtesy of Hiroyuki Sato (71461.2100@compuserve.com) From "Neris" - - - - - - - - - - - - - - - - - - - NOTES : This potato salad tastes very close to the kind you buy in Japan. You could also add chopped apple slices to surprise your taste buds. * Exported from MasterCook * Latin Roasted Potatoes Recipe By :Anon. Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 tablespoon chili powder 2 teaspoons finely chopped garlic 3/4 teaspoon salt 1/2 teaspoon pepper 1 1/2 pounds potatoes -- wedge cut 1 medium onion -- wedge cut 1 1/2 cups halved cherry tomatoes 1/3 cup coarsely chopped fresh cilantro leaves 1 tablespoon fresh lime juice -- 4 lime wedges -- optional garnish Preparation: Cut potatoes lengthwise into 1/2-inch thick wedges. Cut onions into 1/2-inch thick wedges Heat oven to 425 degrees. On lightly oiled nonstick baking sheet, combine oil, chili powder, garlic, salt and pepper. Add potatoes and onion; toss to coat evenly. Bake 25 minutes. Add tomatoes; bake an additional 7 to 10 minutes or until potatoes are tender. Transfer vegetables to large bowl; add cilantro. Sprinkle with lime juice; toss lightly. Serve with lime wedges, if desired. PER CUP: 280 cals, 5g fat (16%) Description: "Potatoes with a zippy mix of fresh cilantro, garlic, chili powder and lime juice" Source: "Associated Press 2000-Jan" Yield: "4 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Leek And Potato Soup #6 Recipe By :Mauny Kaseburg, Seattle, WA Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 teaspoons extra virgin olive oil -- may be tripled 1 medium yellow onion -- peeled and chopped 4 large leeks -- see prep 1 large carrot -- peeled and chopped -- or 3 medium carrots 3 medium russet potatoes -- peeled and sliced 4 cups vegetable or chicken broth salt and white pepper freshly grated nutmeg -- to taste 4 cups cubed country bread 2 tablespoons extra virgin olive oil 1 large garlic clove -- crushed and peeled Prepare the leek: white part and light green part only, washed well and cut in 1/4-in. slices Heat olive oil in large heavy pot saucepan, add onion, leeks and carrot, and "sweat" over low heat until vegetables are wilted. Add potatoes, season a bit then add stock and continue cooking until vegetables are very tender, about 40 minutes. Strain vegetables, reserving liquid. Place vegetables in food processor fitted with steel blade. Puree until smooth, adding some of the cooking liquid through feed tube. Add pureed vegetables to rest of cooking liquid and bring to boil. (You can also puree with a hand held blender wand - a much easier process.) Reduce heat and add salt, pepper and nutmeg to taste. Heat 1 tablespoon of the olive oil in very large nonstick fry pan, add one crushed garlic clove. (It should still be in one piece.) Quickly toss the bread cubes in the saute pan to brown evenly and coat well with oil. Remove from heat and allow to drain on a paper towels. Toss or stir into soup to garnish. S(Collection): "(http://www.chefshop.com/)" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : I love to make a huge batch of this (try doubling it) then freeze in two-cup containers for an easy dinner when it's drizzling outside. * Exported from MasterCook * Lemon And Garlic Roasted Beets #2 Recipe By :Food & Wine Magazine, modified by ellen@elekta.com Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 beets -- peeled 3 carrots -- peeled 6 cloves garlic cloves -- sliced thin 2 tablespoons fresh lemon juice -- or more 1/4 teaspoon lemon zest -- fresh 1/2 teaspoon extra virgin olive oil 1 pinch salt 1 pinch white pepper -- freshly ground Preheat oven to 375F. In a 8 inch square non-reactive baking dish toss all ingredients together. Cover tightly with foil and roast for .about 40 minutes, or until the vegetables are soft. Shake or stir occasionally. - - - - - - - - - - - - - - - - - - - NOTES : We had this for dinner last night. It was originally posted to this list years ago by Ann Cornellier. I added the carrots, increased the garlic, and omitted the 1/4 tsp sugar from the original. It was a nice accompaniment to the lentil and bulgur stew (which I'll post later). Tonight the chilled left-overs go in a salad with Romaine lettuce. I think I'll dress it with that Japanese Carrot Salad Dressing. * Exported from MasterCook * Lemon Cashew Frosting Recipe By :Vegetarian Times, June 1998, page 44 Serving Size : 10 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups raw cashews -- soaked 1 to 2 hours 1 cup raisins -- soaked 1 hour just covered with filtered water 1 cup pitted dates -- soaked 1 hour just covered with filtered water Juice 1 lemon In food processor or blender, combine cashews, raisins and raisin water, dates and date water and lemon; process until smooth. Add extra soak water from cake if necessary for desired consistency. Spread remaining frosting on top and sides of cake. Garnish with whole or chopped almonds and cinnamon. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lemon Orange Meringue Tarts Recipe By :Fast and Healthy, Mar/Apr 1996, pg 62 Serving Size : 6 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Fruit Holidays & Gifts Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Meringues: 3 Egg Whites 1/4 teaspoon Cream Of Tartar 1/2 cup Sugar Filling: 1/4 cup Sugar 4 teaspoons Cornstarch 1 cup Orange Juice 1 Tbsp Lemon Juice 1 teaspoon Lemon Peel -- Grated Garnish: 1 tablespoon Powdered Sugar -- Optional Heat oven to 250 deg F. Line cookie sheet with parchment paper. Draw six 4" circles on paper. In large bowl, beat egg whites and cream of tartar at med speed until soft peaks from. Gradually add 1/2 C sugar, beating at high speed until stiff glossy peaks form and sugar is almost dissolved. Spoon meringue onto circles on paper-lined cookie sheet, building up edges to form 1" high sides. Bake at 250 deg F for 1 hr. DO NOT OPEN OVEN. Turn oven off; leave meringues in oven with door closed for 2 hrs. Meanwhile, in med saucepan, combine 1/4 C sugar and cornstarch. Slowly stir in orange juice. Cook over med-low heat, stirring constantly, until mixture thickens. Stir in lemon juice and lemon peel. Cool completely. Store filling in refrigerator. To serve, spoon lemon filling into meringue shells. Sprinkle with powdered sugar. If desired, garnish with mint leaves. Makes 6 servings. According to magazine: Cal 140 Fat 0g Carb 33g Fiber 0g Pro 2g Dos 30mg CFF 0% Dietary Exchange: 1/2 lean meats, 2 fruit Entered into MasterCook by Reggie Dwork reggie@jeff-and-reggie.com From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : I'd forgotten about the idea of using little meringues for tart/pie fillings. They certainly are lower fat then any decent pie crust or puff pastry would be. I suspect, however, that they can only be filled immediately prior to serving to prevent them from becoming soggy. * Exported from MasterCook * Lentil Salad Recipe By :The VJJE Weekly Feb 2000 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup dried lentils 1 cup diced carrots 1 cup diced red onions 2 cloves garlic -- minced 1 bay leaf 1/2 teaspoon dried thyme 2 tablespoons lemon juice 1/2 cup diced celery 1/4 cup chopped fresh parsley 1 teaspoon salt 1/4 teaspoon ground black pepper 2 tbsps olive oil 2 tbsps nonfat chicken broth -- (or vegetable broth) In a saucepan combine lentils, carrots, onion, garlic, bay leaf, and thyme. Add enough water to cover by 1 inch. Bring to boil, reduce heat and simmer uncovered for 15 to 20 minutes or until lentils are tender but not mushy. Drain lentils and vegetables and remove bay leaf. Add olive oil, lemon juice, celery, parsley, salt and pepper. Toss to mix and serve at room temperature. Source: "Formatted by Whome40@aol.com Feb. 2000" - - - - - - - - - - - - - - - - - - - NOTES : Original recipe called for 1/4 c olive oil and no broth. Servings weren't specified. * Exported from MasterCook * Making Risotto Recipe By :FRAYA BERG Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ****None**** Q: How does one make a creamy risotto? The recipe I used called for 2 1/2 cups arborio rice and 5 1/2 cups hot stock. It came out like concrete; what did I do wrong? A: "What did I do wrong?" questions are always difficult because I don't know what you really did. In this case, it is made a lot easier by a certain piece of information you gave me: the proportion of rice to stock. Risotto is almost always made with 3 times as much liquid as rice, so it is fairly safe for me to say that you didn't use nearly enough stock. In fact, you were about 2 cups short. A basic guideline for making risotto is to first cook onion in butter or olive oil until soft, about 5 to 7 minutes. Stir in Italian arborio rice and cook 1 minute more. Add 1/3 of the hot stock and cook over medium heat, stirring occasionally until liquid has absorbed. Add the rest of the liquid, 1/2 cup at a time, cooking rice at a simmer and stirring constantly until rice is cooked al dente '" slightly chewy '" and the broth has created a sauce. If your heat is too high, you may need to add more than three times the amount of liquid because you are losing too much to evaporation. I don't think you will ruin your risotto, you'll just need to add more liquid (and make a note for the next time to cook at a lower heat). I prefer to err on the side of a little too much liquid because I like the rice a bit more saucy. If you follow these guidelines, you can use any risotto recipe. The recipe will give you proportions and ideas for how to flavor the rice, be it with herbs and cheeses, seafood, or meats. Source: "http://food.homearts.com/food/cookings/front/08fb0816.htm" S(Formatted by Whome40@aol.com Feb 2000): "" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mango Lime Ice Recipe By :Rick Bayless', ``Mexican Kitchen'' (Scribner, 1996) Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Lg Mangos -- Note 1 Finely Chopped Zest Of 1 Orange 1 1/4 cups Sugar 1/3 cups Fresh Lime Juice 1 cups Water This simple and delicious recipe, excerpted from Rick Bayless' ``Mexican Kitchen'' (Scribner, 1996), calls for using the still-set method rather than an ice-cream machine. Bayless writes that any not-too-watery tropical fruits such as cherimoya, chicozapote or guanabana would make great variations. Note 1: (2 1/4 pounds total), peeled, fruit cut away from the pit and coarsely chopped, about 2 heaping cups Place the mangoes in a food processor; add the orange zest, sugar, lime juice and water. Process to a smooth puree. Press through a strainer into a stainless-steel bowl or a 9 x 9-inch pan. Freeze until the mixture is firm 2 inches from the sides, about 2 hours. Whip with an immersion blender or scrape into a food processor and process until slushy. Repeat the freezing and beating 2 more times, then freeze at least 1 hour before serving. It is best to eat the ice within a day, because it will become progressively more icy. If the finished ice has been in the freezer for several hours, soften it in the refrigerator for 30 minutes before serving. Serves 4. PER SERVING: 380 calories, 1 g protein, 99 g carbohydrate, 1 g fat (0 g saturated), 0 mg cholesterol, 6 mg sodium, 5 g fiber. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 340.3 Total Fat 0.4g Sat Fat 0.1g Carb 88.6g Fib 2.7g Pro 0.8g Sod 5mg CFF 1%