* Exported from MasterCook * Taco Rice (With Beans) Recipe By :The Meatless Gourmet, Bobbie Hinman Serving Size : 6 Preparation Time :1:15 Categories : Eat-LF Mailing List Legumes Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups water 8 ounces tomato sauce 1 package taco seasoning mix 1 cup corn 1/2 cup green pepper -- chopped 1/2 teaspoon oregano 1/8 teaspoon garlic powder 1 cup brown rice 16 oz pinto beans, canned In a medium saucepan, combine all ingredients, except rice & beans. Bring mixture to a boil over medium heat. Stir in rice and beans. When mixture boils again, stir, then reduce heat to medium-low, cover, and simmer until most of the liquid has cooked out, 45 minutes to 1 hour. Remove from heat, and set aside covered for 5 minutes. Mix well. - - - - - - - - - - - - - - - - - - - Serving Ideas : sprinkle w/ fat-free Parmesan cheese * Exported from MasterCook * Tangerine Ambrosia Recipe By :Sunkist (c) Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Sunkist Tangerines -- Peel, Section 1 Sunkist Pummelo Peel and Section, * 1 Tbsp Chopped Fresh Mint Leaves 1/4 cups Tangerines juice -- Juice Of 1 - 2 1 Tsp Honey -- To 2 Tsp Fresh Mint Sprigs -- Or Tangerine Peel Strips -- For Garnish In a bowl, toss together tangerines and pummelo with chopped mint. In another small bowl, stir together tangerine juice and honey. Pour mixture over fruit; toss gently. Cover and chill at least 1 hour to blend flavors. Serve in compote dishes, garnished with mint or peel strips. Makes 4 servings. *May substitute 2 Sunkist oroblancos or melogolds, peeled, sectioned. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 80.6 Total Fat 0.1g Sat Fat 0g Carb 20.5g Fib 2.4g Pro 1.4g Sod 2mg CFF 1.4% * Exported from MasterCook * Tangerine Chicken With Thyme Recipe By :Sunkist (c) Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Med Sunkist Tangerines -- (1 Lb) 4 Skinless Boneless Chicken Breasts -- ( 1 Lb) Salt And Pepper 1 Tbsp Olive Oil -- Or Butter Or Margarine -- Divided 1/4 Lb Brown Mushrooms -- Or White - Sliced, (1 1/2 C) 1/2 Tsp Dried Thyme -- Or -- 1 1/2 Tsp Fresh Thyme Leaves 2 Tbsp Triple Sec -- Or Other Orange-Flavored Liqueur 2/3 cups Nonfat Chicken Broth 1 Tbsp Cornstarch 1 Green Onion -- Thin Slice Grate 1/2 teaspoon peel from 1 tangerine. Juice 2 tangerines to equal 1/3 cup juice. Peel and segment remaining 2 tangerines, removing any seeds; set aside. Rinse chicken breasts and pat dry. Lightly sprinkle both sides with salt and pepper. In large nonstick skillet sprayed with no-stick cooking spray, heat 1/2 tablespoon oil over medium heat. Brown chicken for 5 minutes on each side or until just cooked through; remove. In skillet drippings with remaining oil, saute mushrooms with thyme and grated tangerine peel for 2 to 3 minutes, stirring constantly. Add tangerine juice and orange liqueur. Stir chicken broth into cornstarch and add to skillet. Bring to boil over medium heat, stirring until mixture starts to thicken. Return chicken; stir in tangerine segments and green onion. Heat, stirring occasionally. Garnish with fresh thyme. Makes 4 servings. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 301.2 Total Fat 6.4g Sat Fat 1.2g Carb 15.2g Fib 2.7g Pro 40.5g Sod 169mg CFF 20.6% * Exported from MasterCook * Tempeh Salad Sandwich Recipe By :The Peaceful Palate,Jennifer Raymond, pp 44 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Sandwiches & Wraps Soyfoods Vegan Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces tempeh 3 tablespoons Nayonaise -- or nonfat mayonnaise 2 teaspoons prepared mustard 2 green onions -- chopped -- including green tops 1 stalk celery -- diced 1 tablespoon pickle relish 1/4 teaspoon salt --- 12 slices whole wheat bread 6 lettuce leaves 6 slices tomato Stem the tempeh over boiling water for 20 minutes. Cool. Grate the cooled tempeh and mix it with the Nayonaise, mustard, onions, celery, pickle relish, and salt. Cover and chill if time allows. Serve on whole wheat bread with lettuce and sliced tomatoes. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Tempeh is a soyfood that you'll find in the deli case of your natural food store. It is high in protein ad fiber, and has a more substantial texture than tofu. People who are unaware of my vegetarian tendencies have often mistaken this spread for chicken salad (heaven forbid!) --- Here is another delicious recipe from Jennifer Raymond. I tasted this at the TOH, and it is really, really good. This is the first tempeh I had that I liked. * Exported from MasterCook * Texas Two Bean Soup Recipe By :Moosewood Restaurant Daily Special, page 95 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups chopped onions 6 garlic cloves -- minced or pressed 2 tablespoons olive oil 1/2 teaspoon salt 1 cup diced celery 2 cups chopped red and green bell peppers 1 small fresh chile -- minced, seeds removed for a milder "hot" 1 teaspoon dried oregano 1/2 teaspoon dried thyme 2 teaspoons ground cumin 1/2 teaspoon ground black pepper 2 cups water 1 1/2 cups undrained canned tomatoes -- chopped -- (14 1/2-ounce can) 1 1/2 cups cooked black-eyed peas -- (15 1/2-ounce can -- drained, -- OR 10-ounce frozen package 1 1/2 cups cooked pinto or red kidney or black beans -- (15 1/2 ounce can -- drained) 1/4 cup barbecue sauce -- * salt -- to taste crushed tortilla chips grated jalapeno -- (optional) Monterey jack cheese -- (optional) Jalapeno Cream -- (optional) (see separate recipe) OR sour cream -- (optional) Yahoo! Fire up the stove and feed the cowpokes. This hearty, spicy soup is very popular at Moosewood--it can pretty near cause a stampede. For an even more substantial soup, add 1 cup of fresh or frozen corn kernels, and/or 1 cup of fresh or frozen sliced okra at the same time that you add the cooked beans. Serves 4 to 6. Yields about 8 cups. Total time: 1 hour, using cooked beans. * Regular, low-fat, and nonfat barbecue sauces are all commercially available. We recommend ones without additives, such as Dove's, Annie's, or Ralph's brands. If you'd like to make your own, see Moosewood Restaurant Low-Fat Favorites page 355. In a nonreactive soup pot, combine the onions and garlic with the oil and salt. Cover and cook on medium heat for 8 to 10 minutes, until the onions are soft and translucent, stirring occasionally. Add the celery, bell peppers, chile, oregano, thyme, cumin, and black pepper, and saute for 10 minutes, stirring often. Add the water and tomatoes, cover, and simmer until the vegetables are tender, 10 to 15 minutes. Add the black-eyed peas, your choice of beans, and the barbecue sauce. Mix well, cover, and simmer gently for 10 minutes. Add salt to taste. Just before serving, garnish with tortilla chips and, if desired, top with grated cheese, Jalapeno Cream, or sour cream. MENU IDEAS: Andean Quinoa & Corn Salad, Dave's Mom's Best Slaw, Fennel Salad with Blue Cheese, Kale Salad, Southern Wheat-free Cornbread. Per 10-ounce serving: 173 Calories, 7.5 g Protein, 4.6 g Fat, 27.3 g Carbohydrates, 0.6 g Saturated fatty acids, 0 mg Cholesterol, 443 mg Sodium, 6.6 g Total dietary fiber From Kathleen - - - - - - - - - - - - - - - - - - - NOTES : I made this yummy soup last week, but used red wine instead of oil. The BBQ sauce gave it a slightly sweet taste. * Exported from MasterCook * Thai Beef Stir Fry Recipe By :Betty Crocker's Stir-Fry Recipes Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Oriental Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound beef boneless sirloin steak 1/2 cup beef broth 2 tablespoons fish sauce 1 tablespoon cornstarch 1 tablespoon white vinegar 2 teaspoons packed brown sugar 1 tablespoon vegetable oil 2 teaspoons finely chopped gingeroot -- or 1/2 teaspoon ground ginger 2 cloves garlic -- finely chopped 1 tablespoon vegetable oil 7 medium carrots -- thinly sliced -- (3 1/2 cups) 6 green onions -- cut into 1/2 inch -- pieces 1 can sliced waterchestnuts -- (8 ounces) drained 1 tablespoon grated lemon peel Hot cooked rice -- if desired Prep Time: 15 minutes Cook Time: 13 minutes Trim excess fat from beef. Cut beef with grain into 2-inch strips; cut strips across grain into 1/8 inch slices...beef is easier to cut if partially frozen for about 30 minutes....Mix broth, fish sauce, cornstarch, vinegar and brown sugar. Heat wok or 12-inch skillet over high heat. Add 1 tablespoon oil; rotate wok to coat side. Add beef, gingerroot and garlic; stir-fry about 3 minutes or until beef is brown. Remove beef from wok with slotted spoon. Add 1 tablespoon oil to wok; rotate wok to coat side. Add carrots; stir-fry about 5 minutes or until vegetables are crisp-tender. Stir in beef, onion, water chestnuts and lemon peel; heat to boiling. Stir in broth mixture. Cook and stir about 1 minute or until heated through. Serve beef mixture with rice. 4 servings. From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * The Anti-starch Strategy: Carb-cutting Diets Are Hot Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** THE ANTI-STARCH STRATEGY: CARB-CUTTING DIETS ARE HOT, AND THEY CAN BE NUTRITIOUS, TOO Linda Gassenheimer - Miami Herald Thursday * February 3 The beginning of a new year is synonymous with dieting, and low-carbohydrate diets are one of the hottest weight-loss methods going. Best-selling books such as ''Sugar Busters,'' ''The Zone,'' ''Protein Power'' and ''Dr. Atkins' New Diet Revolution'' promote them, and features on ''The Oprah Winfrey Show,'' ''20/20,'' ''Dateline," ''Today'' and the cover of Time magazine have added to the buzz. Millions of people are giving up their bagels, sandwiches and pasta meals as a result. If you're one of them, I have lots of tips and recipes to share that are designed to help you eat healthfully and fit your weight-loss efforts into a busy lifestyle. But first, a little background. In a nutshell, the theory behind low-carb, high-protein diets is this: Eating lots of carbohydrates over-stimulates insulin production, which causes peaks and valleys in blood sugar levels that in turn create hunger pangs. On the other hand, the theory goes, protein is digested more slowly, which promotes more even blood sugar levels. Eating more protein, fewer carbs and a bit more fat, advocates say, promotes weight loss by decreasing fat storage, increasing fat burning and delaying the onset of hunger pangs. Critics of this approach maintain that the weight loss people experience can be attributed to consuming fewer calories, and caution that severely restricting carbohydrates can deprive people of important nutrients. Taken to an extreme, the American Dietetic Association notes, very high protein diets can put a strain on the liver and kidneys. Other authorities take a middle ground. Dr. Diane Krieger, a board-certified endocrinologist and clinical nutritionist who is the medical director of the South Miami Hospital Diabetes Care Program, says that properly structured, low-carb diets can be ''one of the good choices for those looking for a healthy eating program.'' My own experience with them began four years ago, when my oldest son told me he was going to try a low-carbohydrate diet. My first reaction was, ''Why? We have always eaten well-balanced meals, and most diets are just fads.'' But he was determined. He had never had a weight problem before, but had found that the extra pounds he had gained during a vacation weren't coming off. As I watched him struggle to put together low-carb meals, I realized that this was going to be a challenge for both of us. Bagels for breakfast and cans of sugary soda after tennis were out. No more baked potato with his steak. And what could he substitute for crackers and chips for snacks? I read everything I could about the approach, and set out to create low-carb recipes and menus that suited our fast-paced lives and my nutritional priorities. My goal was roughly 40 percent of calories from carbohydrates, 30 percent from protein and 30 percent from fat. I wanted to make sure we used mostly heart-healthy monounsaturated fats (some low-carb diets allow or even encourage large amounts of artery-clogging saturated fats). I also wanted to ensure that most of the carbs he consumed were from nutrient- and fiber-rich whole grains and that the proteins were low in saturated fat (white-meat poultry, fish and lean beef such as sirloin or filet). As I developed recipes, I kept in mind that the dishes had to taste good and be easy to assemble. Eventually, he didn't even think about what was low-carb and what wasn't --- it was just good food that fit his busy life. He lost weight and has kept it off for four years, and his blood cholesterol and triglyceride levels have never been better. Before undertaking a serious weight-loss effort, you should always consult your health care provider. If you have the green light to try this approach, you may want to try some of the techniques that have worked for us. ON THE MENU: PROTEIN, VEGETABLES Writer Linda Gassenheimer and her son share their success secrets: Our strategy is to have protein and vegetables at every meal and to have three meals a day. Processed foods such as fat-free cookies and cakes, low-fat mayonnaise and low-fat salad dressings tend to be high in carbs; we avoid them. We use real mayonnaise made with soybean oil rather than nonfat, higher-carb mayo. We hadn't had eggs in the house for five years, but found that they fit well into our eating plan --- as many as four a week. Egg substitute (which is basically egg whites) works well as a protein source. For breakfast, we use eggs or egg substitute to make an omelet with plenty of vegetables. For the many mornings when breakfast is eaten on the run, you can make a wrap by rolling low-fat cheese or sliced turkey breast in large lettuce leaves. We keep the vegetable drawer stocked with cucumbers, lettuce, celery, bell peppers, mushrooms, tomatoes and other low-carb vegetables. Low-fat deli meats such as turkey breast, chicken, ham and lean roast beef provide quick lunches and snacks. We eat brown rice and whole-wheat pasta in place of white varieties. We read bread labels carefully to find high-fiber, whole-grain varieties that are relatively low in carbs. We choose no-sugar-added tomato sauce and salad dressings. Again, reading labels is essential --- many low-fat varieties are high in carbs, and the variation is enormous. We use a high-fiber, no-sugar-added bran cereal for breakfast. If bagels are a must, cut a small one in half, remove most of the soft interior and replace it with low-fat cheese or cottage cheese and a slice of tomato and lettuce. When you have time to cook, make double the amount of omelet or frittata and cut it in half. Use half for breakfast and microwave the second half the next day. You can also make omelets or frittatas in advance and freeze them. If eating out, ask for your eggs with one piece of whole wheat, multigrain or rye bread. Ask for sliced tomatoes or other vegetables instead of potatoes. For lunch, a salad with deli meat is easy. Even if lunch is at his desk, fast food or at a restaurant, my son can always choose a salad. Our basic blueprint for dinners is to grill, saute or broil a piece of meat or fish, add plenty of vegetables and no more than 1/2 cup whole-wheat pasta or brown rice. If you order a Caesar salad in a restaurant, ask them to leave off the croutons or take them off yourself. Many salads come dripping in salad dressing. Ask for the dressing on the side and dip your vegetables in it, or use a tablespoon or two to dress the salad yourself. Order grilled or roasted chicken with a double order of vegetables and no potatoes or pasta. For a quick supermarket meal, buy cooked shrimp and a bag of prewashed salad and toss them together at home with a tablespoon or two of olive oil-based dressing. From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * The Mediterranean Diet Pyramid Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** SEPTEMBER 18, 1998 -- OnHealth Report The Mediterranean Diet Pyramid -- see the following link for the pyramid: http://onhealth.com/ch1/in-depth/item/item,14958_1_4.asp Oldways Preservation and Exchange Trust, which developed the Mediterranean Diet Pyramid with the Harvard School of Public Health, makes the following points about a traditional, healthy Mediterranean diet: The diet includes an abundance of food from plant sources and emphasizes using a variety of minimally processed and locally grown foods. Olive oil is the principal fat, and total fat ranges from about 25 percent to a little more than 35 percent of calories, with saturated fat making up no more than 7 percent to 8 percent of calories. Low to moderate amounts of cheese and yogurt (low-fat and nonfat versions may be preferable) are consumed daily, while low to moderate amounts of fish and poultry are consumed weekly, and up to four eggs are used per week (including those used in cooking and baking). Fresh fruit is the typical daily dessert. Red meat is eaten a few times per month, and regular physical activity is suggested. Finally, the diet includes moderate consumption of wine, usually with meals. (From a contemporary public health perspective, wine should be considered optional and avoided when consumption would put the individual or others at risk.) Courtesy of Oldways Preservation and Exchange Trust From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Thick And Hearty Tomato Herb Soup Recipe By :Everyday Meals by Nathalie Dupree Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup chopped celery 1 large onion -- chopped 1 can plum tomatoes -- (28 ounce) coarsely chopped 2 tablespoons chopped fresh or dried basil 1 tablespoon fresh or dried oregano 1 tablespoon fresh or dried thyme 2 tablespoons chopped fresh parsley 2 bay leaves 4 cups beef broth -- fresh or canned Sugar Salt Freshly ground black pepper Garnish 1 cup shaved imported Parmesan cheese -- optional In a Dutch oven or large heavy saucepan, sprayed with Pam, medium heat, cook the celery and onion until the celery is tender, 7 to 10 minutes. Add the tomatoes, basil, oregano, thyme, parsley, bay leaves, and stock and bring to the boil. Simmer about 30 minutes. Remove from the heat and remove the bay leaves. Puree the soup in batches in a blender or food processor, leaving the soup slightly chunky. Season to taste with sugar, salt and pepper. Serve hot. Garnish with shaved Parmesan if desired. Source: "http://www.nathalie.com/recipe99.html" S(Formatted by Whome40@aol.com): "" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : With some good bread this is enough for a substantial lunch or Sunday night supper. It makes the house smell so good you'll wish you had doubled it for later in the week. Shaved Parmesan: When a more distinctive Parmesan flavor is desired, use a vegetable peeler to shave thin strips off a large chunk of cheese. If you prefer to grate your Parmesan and freeze it rather than keep a wedge in the refrigerator, shave off some shards to store in the freezer before you grate the rest. Original recipe called for sauteing the veggies in 2 Tbsp. butter. * Exported from MasterCook * Thumbprint Cookies Recipe By : Serving Size : 24 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Holidays & Gifts Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 Cup Diet Soft Margarine -- Plus 1 Tablespoon Diet Soft Margarine 3 Teaspoons Artificial Sweetener -- Or 1/4 cup sugar 1 Egg 1/2 Teaspoon Vanilla 2 Cups Flour 1/4 Teaspoon Baking Powder 1/2 Cup Dietetic Jam -- (Or Sweetened) Cream margarine, sugar or artificial sweetener. Beat in egg and vanilla. Stir in flour and baking powder. Shape into 24 balls 1 inch apart on ungreased cookie sheet. Press thumb in center to make an indentation. Bake 15 minutes at 350 degrees. Fill depression with 1/2 teaspoon jam. Bake another 3 minutes. From sooz - - - - - - - - - - - - - - - - - - - NOTES : Instructions for diabetic or regular cookies. * Exported from MasterCook * Tiramisu Recipe By : Serving Size : 24 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Holidays & Gifts Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tsp unflavored gelatin 2 tablespoons frozen orange juice concentrate -- thawed 1/2 cup sugar 1/3 cup water 6 egg whites 1 package nonfat cream cheese -- (or light) 1 cup drained yogurt 1/2 teaspoon grated orange rind 1/2 teaspoon vanilla 2 pk lady fingers 1 cups cold strong coffee 2 tablespoons cocoa powder In a small saucepan, sprinkle gelatin over orange concentrate. Cook, stirring over low heat until dissolved. Cool. In a separate small saucepan, combine sugar and water. Cook over Medium heat until syrup reaches 225 F. or soft ball stage (it forms a soft ball when syrup is dropped in cold water forms a soft ball which then dissolves). With an electric mixer beat egg whites on medium until soft peaks form. Gradually pour syrup into egg whites, beating constantly. Continue beating until meringue is cool and very stiff. Beat in dissolved gelatin and beat for 30 seconds. In a large bowl, beat cream cheese, yogurt, orange rind, and vanilla until smooth. Fold meringue into cheese mixture, 1/3 at a time. Dip lady fingers in coffee (do several at a time). Arrange half in the bottom of a deep glass bowl or casserole dish. Cover with half of the meringue mixture. Sprinkle with 1 Tb cocoa. Repeat layers. Cover and refrigerate at least 4 hours. Best served same day. Serving Information: Servings: 24 Fat: 6 g Source: "Low-Fat Website" S(MC formatting by): "bobbi744@acd.net" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tofu, Lettuce And Tomato Sandwich Recipe By :The Peaceful Palate, Jennifer Raymond, pp 45 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Sandwiches & Wraps Soyfoods Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound very firm tofu 2 teaspoons olive oil 1 tablespoon soy sauce --- 12 slices whole wheat bread 1 tablespoon stoneground mustard -- to 2 tbsp 1 tablespoon Nayonaise -- to 2 tbsp -- or nonfat mayonnaise 6 slices tomato 6 lettuce leaves Cut the tofu into sic slices, each about 1/4 inch thick. Heat the oil in a large nonstick skillet. Add the tofu and cook over medium heat, until the first side until it is golden brown, about 3 minutes. Turn and cook the second side until golden brown. Turn off the heat. Sprinkle the tofu with soy sauce, then flip it to coat both sides. Toast the bread and spread it lightly with mustard and Nayonaise. Top with a slice of tofu, lettuce, tomato and a second slice of bread. Serve immediately. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Tofu makes a perfect "short order" sandwich in this vegetarian version of the classic "BLT". Now you can enjoy all the flavor without the fat, cholesterol, or nitrates of bacon. Be sure to use a nonstick skillet to cook the tofu. --- Here's one more super easy, super delicious idea from Jennifer Raymond. This, too, I sampled in Seattle, and you won't believe how good lightly fried tofu is in this sandwich. Note that the MC n/a is very high (although it still comes in under 30% CFF). This is because MC is using full fat tofu, and the ww bread in MC has 1.8 grams of fat per serving. The book's n/a shows 1/2 the fat: 6g fat, 194 calories, 13g protein, 22g carb. You can reduce it even more by using nonfat Nayonnaise or nonfat mayonnaise, and lowfat tofu. * Exported from MasterCook * Tomato And Blood Orange Salad Recipe By :Stopping Cancer Before It Starts, AICR (1999) Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large ripe tomatoes -- 3/4-inch slices 2 blood or naval oranges -- peel, 1/2-in slices 2 tablespoons thinly sliced red onion crescents 1/2 lime -- juiced 2 teaspoons extra virgin olive oil 1/4 teaspoon ground cumin 1 Pinch ground cinnamon Salt and freshly ground pepper to taste Alternate the slices of tomato and oranges on a serving plate, arranging them in rows or in a ring. Sprinkle the onion crescents over the sliced tomato and orange. In a small bowl, combine the lime juice, oil, cumin and cinnamon. Add any juices that may have collected from the sliced oranges and tomatoes. Season to taste with salt and pepper. Pour the dressing over the salad. Cover with plastic and set aside for 20 minutes to allow the flavors to blend. Serve immediately. [EACH 69 cals, 31% cff, 3g fat, 2g fiber] OPTIONS: Segment the oranges instead of slicing them. Arrange over the sliced tomatoes, along with sliced radishes in place of the onion. Use the same dressing. S(Collection): "AICR online (http://www.aicr.org/salad3.htm)" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : The flavor of blood orange reminds some people of raspberries. While they grow in California, the blood oranges that come from Sicily between December and May are considered the best. Anthocyannis, which stain blood oranges red, along with the lycopene in tomatoes and curcumin in the spices of this salad are all cancer-preventive phytochemicals. This salad is simple to prepare. Its lush, Moroccan flavor will make you want to serve it regularly. Use naval oranges when you can't get blood oranges. They are very sweet and have more depth than their cousins. almost a berry flavor but the eyes might be influencing that description. * Exported from MasterCook * Toshen's Miso Soup Recipe By :Toshen Van de Ven Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups water 3 scallions 1 stick wakame (seaweed) -- opt. 1/2 tsp. hot sesame pepper oil 1 teaspoon tamari soy sauce -- (1-2 tsp.) -- or soy sauce -- to taste Pepper to taste 1 1/2 tablespoons miso -- * * Any type of miso can be used in this recipe. I typically use red miso, and occasionally white miso. Flavor will vary depending on the variety and brand used. Place water in a pan and heat. While heating, add wakame, broken into small pieces (they will expand), hot oil, tamari, and pepper. When water comes to a boil, add scallions and dissolve miso in water. Let simmer for 1 or 2 minutes, then serve! Serve with a green salad and a thick slice of crusty bread for dipping. From "Neris" - - - - - - - - - - - - - - - - - - - NOTES : You can add a small amount of very thinly sliced mushrooms or a very small amount of small chunked tofu (Chinese style or soft varieties are traditional, but any kind will work). You can even add a bit of capellini pasta, broken into thirds. I recommend not using more than 2 ingredients other than seasonings: seaweed, tofu, scallions, mushrooms, pasta. This soup doesn't work very well if it becomes cluttered, which 3 ingredients tends to do. Also be careful to use ingredients sparsely - they're there to spruce up the broth, and it really will be enough. * Exported from MasterCook * Tropical Bananas Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Medium lime 2 Medium firm bananas -- sliced 2 Tbsp salted peanuts 1 Tbsp honey 1 Tbsp flaked coconut Grate lime peel and set aside. Squeeze lime; measure 1 Tbs juice (save remaining juice for another use). In a bowl, toss banana with lime juice. Add peanuts and honey; mix well. Spoon into individual dishes. Sprinkle with coconut and lime peel. Serve immediately. 2 Servings From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 166.8 Total Fat 5.4g Sat Fat 1.2g Carb 31.3g Fib 3.6g Pro 3.4g Sod 4mg CFF 25.7% * Exported from MasterCook * Turkey And Vegetable Rice Bowl Recipe By :Low-Fat Cooking, Donna Deane, LA Times Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Rice Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon minced ginger root 1 clove garlic -- minced 1/2 cup light soy sauce 1/4 cup rice vinegar 2 teaspoons sugar 1/4 teaspoon sesame oil 1/4 teaspoon Chinese five-spice powder salt 2 green onions -- minced 1/2 pound turkey breast cutlet 1 cup short-grain rice 12 baby carrots -- quartered -- or 2 ounces carrot sticks 8 green beans -- 1/2-inch pieces -- or 2 ounces other green vegetable nonstick cooking spray 2 teaspoons cornstarch cilantro leaves Combine garlic, ginger, soy sauce, rice vinegar, sugar, sesame oil, five-spice powder and salt to taste. Stir in green onions. Place turkey tenderloin in shallow glass dish, 1/2 soy sauce mixture and marinate several hours to overnight; reserve remaining 1/2 marinade. Combine rice and 2 cups water in saucepan. Heat to boiling. Reduce heat to simmer, cover and cook 20 minutes. Add carrots and green beans to rice during last 10 minutes of cooking. Let stand covered while grilling turkey. Remove turkey tenderloins from dish, discarding marinade, and grill on hibachi or stove-top grill sprayed with nonstick cooking spray over medium-high heat until cooked through, 10 to 15 minutes. Fluff rice with fork. Divide into two large serving bowls. Slice turkey crosswise and arrange on top of rice. Combine reserved 1/2 marinade with 1/4 cup water in small saucepan. Bring to boil. Blend together cornstarch and 2 teaspoons water until smooth. Stir into saucepan and bring to boil, stirring constantly, until thickened and clear. Spoon sauce over turkey and sprinkle cilantro leaves on top. [Each serving: 582 calories; 3 grams fat; 104 grams carbohydrates; 32 grams protein; 2.46 grams fiber] From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : One-bowl rice dinners are simple to put together and often are popular. This rice bowl for two uses turkey tenderloins that have been marinated, preferably overnight; if you are pushed for time, marinate the meat as long as you can. Start cooking the rice and vegetables before grilling the tenderloins. While the turkey and rice are cooking, thicken the remaining marinade for a sauce; it takes only about a minute. When you're ready to serve, divide the rice into two deep soup bowls, top with sliced turkey and spoon on sauce. Sprinkle with a few cilantro leaves. * Exported from MasterCook * Turkey Loaf With Greens Recipe By :Greens Glorious Greens! Albi & Wlathers Serving Size : 4 Preparation Time :0:00 Categories : Burgers & Loaves Eat-LF Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/3 Lb Ground Turkey Breast 1/2 cups Minced Onion 3/4 cups Fresh Whole Wheat Bread Crumbs 2 Egg Whites -- Or -- 1 Egg 13 cups Minced Celery 3 Tbsp Chopped Fresh Parsley 1 cups Finely Chopped Swiss Chard Leaves -- *Note 1/2 Tsp Minced Fresh Garlic 1/4 cups Lowfat 1% Milk -- Or Nondairy Beverage 1/2 Tsp Salt Freshly Ground Black Pepper -- To Taste 1/2 Tsp Dried Thyme 1/2 Tsp Dried Oregano 1/2 Tsp Dried Basil Dijon Mustard As Needed For Top Because only the chard leaves are used, reserve the stalks for soup or for braised chard stalks. Although the recipe calls for a pie pan, you can also make this in a loaf pan, which makes it especially good for slicing for sandwiches. Preheat oven to 350F. Oil a 9" pie plate and set aside. In a med bowl, mix all ingredients except mustard. Pat mixture into the prepared pie plate. Spread top with a thin layer of Dijon mustard and bake for 45 min, or until meat begins to pull away from sides of pan. Allow to stand for 10 min before cutting into wedges. Serve with additional mustard, if desired. Fresh Bread Crumbs: To make fresh bread crumbs, place 3 pcs of whole wheat sandwich bread in a food processor fitted with the metal blade. Process for about 1 min, until bread crumbs are formed. Serves 4 - 6 From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Turnips Paysanne Recipe By :Good Food/Good Health Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 white turnips 2 celery sticks -- sliced 2 large carrots -- sliced 1 large garlic clove -- chopped 1 onion -- chopped 8 ounces chicken stock 4 tablespoons chopped fresh parsley 1/2 tablespoon butter or margarine Salt and freshly ground pepper Peel and dice turnips. In heavy saucepan, combine turnip, celery, carrots, garlic, onion and stock. Bring to a boil; cover and simmer until vegetables are tender, about 20 minutes. Uncover and cook until liquid has reduced to a glaze. Sprinkle with parsley, butter, and salt and pepper to taste. Each of the six servings contains 53 calories and 2 grams of fat; 3g fiber Source: "October 18, 1999" Copyright: "American Institute for Cancer Research" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Turnip puree is a delicious way to prepare this versatile vegetable. Peel, cube and cook turnips and potatoes in boiling water until tender. Drain and place in a food processor, then process until smooth. Transfer the mixture to a saucepan and stir in orange juice, brown sugar, ground ginger and a bit of melted butter or margarine. Cook until warmed through. * Exported from MasterCook * Tuscan Pantry Soup With Lentils Recipe By :Kristin (whome40@aol.com) Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetable cooking spray 1 med onion -- diced 3 clove garlic -- minced 2 14.5 oz can fat-free chicken broth 1 14.5 oz can diced tomatoes -- undrained 1 16 oz canned cannelini beans -- rinsed and drained 1/2 cups lentils -- uncooked 1 tbsp fresh basil -- chopped fine 1/2 tbsp fresh oregano -- chopped fine 4 ozs fresh spinach -- julienned Cook lentils in boiling water until soft, about 30 minutes. While they cook, make the rest of the soup. In a saucepan coated with vegetable cooking spray saute the onions. When they are soft add the garlic and saute until fragrant. Add the chicken broth, tomatoes and beans. Simmer to marry flavors. When the lentils are tender lightly drain them (reserve liquid) and add them to the soup. Add the herbs and enough reserved lentil cooking liquid to make soup the desired consistency. Add more water or broth if needed. Stir in spinach and cook until wilted. Serve. Can be made several hours in advance. For the prettiest presentation don't add the spinach until right before serving. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This makes 4 generous bowls of soup. Can be doubled. This was dinner tonight. It's good enough for a casual company dinner. * Exported from MasterCook * Tuscan Pantry Soup With Lentils And Barley Recipe By :Kristin (whome40@aol.com) Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetable cooking spray 1 Med onion -- diced 3 Cloves garlic -- minced 2 14.5 Oz Can fat-free chicken broth 1 14.5 Oz Can diced tomatoes -- undrained 1 16 Oz canned Cannellini Beans -- rinsed and drained 1/2 cups lentils -- uncooked 1/2 cups Pearled Barley -- Uncooked 1 Tbsp fresh basil -- chopped fine 1/2 Tbsp fresh oregano -- chopped fine 4 Ozs fresh spinach -- julienned Cook lentils and barley in boiling water until soft, about 30 minutes. While they cook, make the rest of the soup. In a saucepan coated with vegetable cooking spray saute the onions. When they are soft add the garlic and saute until fragrant. Add the chicken broth, tomatoes and beans. Simmer to meld the flavors. When the lentils and barley are tender lightly drain them (reserve liquid) and add them to the soup. Add the herbs and enough reserved lentil cooking liquid to make soup the desired consistency. Add more water or broth if needed. Stir in spinach and cook until wilted. Serve. Can be made several hours in advance. For the prettiest presentation don't add the spinach until right before serving. This makes 4 generous bowls of soup. Can be doubled. This was quite filling and very tasty. Per serving: 225 Calories (kcal); 1g Total Fat; (3% calories from fat); 22g Protein; 41g Carbohydrate; 0mg Cholesterol; 697mg Sodium Food Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : We had it tonite with a slight adjustment ... I added pearled barley. It was wonderful. Cal 377.4 Total Fat 1.3g Sat Fat 0.3g Carb 70.6g Fib 21.1g Pro 29.8g Sod 502mg CFF 2.9% * Exported from MasterCook * Ultra Chunky Hot And Sour Mushroom Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Cups beef broth 1/2 Lb. bean curd (tofu) 1 Cup bean sprouts 1/2 Lb. mushrooms 1 Cup dried black fungus 1/2 Med. onion -- chopped 1/4 Cup waterchestnuts -- sliced 4 Tbsp vinegar --(add more vinegar and/or chili paste for spicier soup) 3 Tbsp chili paste with garlic 3 eggs Soak fungus in boiling water for 20 minutes prior to cooking. Cut bean curd into 1/2-inch chunks. Remove stems from mushrooms; quarter the mushrooms. Remove woody parts from fungus; discard woody parts. Cut fungus into pieces. Bring broth to boil. Add the bean curd, bean sprouts, mushrooms, fungus, onion and water chestnuts. Return to a boil, stirring constantly. Add vinegar and chili paste. Lower heat to simmer and cook 15 minutes, stirring occasionally. Beat eggs and add to soup. Stir rapidly for a minute. Simmer for 5-10 minutes, stirring occasionally. Serve hot. Can be refrigerated and reheated. From "Neris" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Unstuffed Cabbage Recipe By :Heart Smart/Woman's Day 2/15/00 Serving Size : 6 Preparation Time :0:31 Categories : Eat-LF Mailing List TVP, Seitan, Tempeh Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 cups shredded cabbage 1 pound soy meat substitute/defatted ground meat 2 cans diced tomatoes with garlic/onion 1/2 cup raisins 2 tablespoons lemon juice 1 tablespoons brown sugar 1 tablespoons dill weed fresh -- or 1 tsp dried 1/2 tsp allspice 1/2 teaspoon pepper 1. Coat large nonstick skillet with cooking spray. Heat over medium-high heat, add cabbage and cook 3 to 4 minutes until wilted and lightly browned. 2. Add meat, tomatoes, raisins, lemon juice, sugar, dill, allspice and pepper. Stirring to break up ground round, bring to a boil. Reduce heat, cover and simmer 5 minutes to blend flavors. From Marta Martin - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Use Common Sense When Fending Off Fat Recipe By :San Francisco Chronicle Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Use Common Sense When Fending Off Fat Donna Deane, Los Angeles Times Wednesday, February 2, 2000 (c)2000 San Francisco Chronicle URL: http://www.sfgate.com/cgi-bin/article.cgi?file=/chronicle/archive/2000/02/02 /FD56686.DTL Deprivation diets may get the pounds off fast, but they won't help you keep the weight off. Over and over research shows that the most effective way to maintain a sensible body weight is simply to follow a sensible diet. Common sense is more important than kitchen scales and charts. If you keep a low-fat kitchen -- stocked with wonderful fresh foods, with a few useful gadgets and a little technical know-how on your part -- you won't have to think too much about your diet. Eating and cooking good food will come naturally. The problem for most people is that they are stuck in high-fat eating and cooking habits. A tablespoon of butter automatically goes in the skillet whenever anything is sauteed; oil is always used to dress salads; a large piece of meat is considered a necessary centerpiece of a meal. There are alternatives -- and they don't have to involve cabinets full of tasteless low-fat products. A well-seasoned cast-iron skillet, for instance, needs very little -- and sometimes no -- added fat for cooking. Lemon and other fruit juices brightened with fresh herbs make wonderful dressings. And meat can take a supporting role at dinner. When your daily meals are based on seasonal produce, fresh fish and good cuts of meat flavored with fresh herbs, spices and chiles, the food that comes out of your own low-fat kitchen will always make you happy. Here are some healthy tips: --Choose lean cuts of beef. Look for the word ``loin'' or ``round'' on the package -- these are often the leanest. Eye of round or top round comes in at four grams of fat per three-ounce cooked portion followed by top sirloin, round tip, roasted and full cut round, broiled at six grams of fat per three-ounce cooked portion. Tenderloin, porterhouse, T-bone, rib and flank steak contain nine grams of fat. --Don't automatically cut pork out. The leanest cut of pork is the tenderloin, which has a low 4.1 grams of fat per three-ounce cooked portion. --Trim fat from lamb before cooking. Loin chops that have been well-trimmed have about eight grams of fat per three-ounce cooked portion, while roasted leg of lamb has about seven grams of fat. --Look for white-meat poultry: skinless, boneless chicken breasts; turkey tenderloin; and turkey breast. Remove poultry skin after cooking instead of before to get the juiciest flavor. --Choose fish that is less oily for cooking. Sea bass, red snapper, sole, flounder and cod are good choices. --Trim meats of fat before cooking; 50 percent of the fat in the portion you're using can be eliminated. --Use fresh fruit and vegetable salsas as accompaniments to main dish items. These can be made fat-free. --Increase herbs and seasonings in a low-fat dish to compensate for the flavor lost from the reduced fat. --Boost flavor by adding fresh minced or crushed garlic. A squeeze of fresh lemon or lime juice, a touch of vinegar or a sprinkling of chopped fresh herbs are also good flavor enhancements. --Dry spice rubs or spice blends add flavor without fat when smoothed onto the surface of meat and allowed to stand before cooking. --Use a slurry of cornstarch and water as a thickener rather than a buttery roux. --Roasting vegetables at high heat caramelizes the sugar and adds sweetness along with flavor. --When preparing soups or stews, make them ahead of time, then chill them in the refrigerator so the fat can rise to the top. Just before reheating, remove the layer of fat from the surface. --Canned white beans can be used to thicken some dressings and sauces. When pureed they add a neutral thickening base with little fat. --Highly flavored condiments, such as hoisin, soy sauce, oyster sauce, hot sauces and chile sauces, add flavor with little fat. BAKING IN A LOW-FAT KITCHEN --Try using cake flour when baking low-fat products for a lighter texture. --When baking, use chopped, dried fruits instead of high-fat nuts or chocolate chips. (c)2000 San Francisco Chronicle From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetable Rice Casserole Recipe By :B&B Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound Fresh tomatoes -- chopped or canned tomatoes 1 green bell pepper 1 onion 2 carrots 2 cups broccoli florets 2 cups cauliflower Other vegetables of your choice 1/2 cup white rice 1/2 cup brown rice 1 cup water -- (less if using canned tomatoes) 2 Tablespoons vinegar 1 teaspoon broth concentrate or soup base -- your choice of flavor Hot sauce to taste Salt and pepper 2 cups shredded lowfat cheddar cheese or combination of American cheese Layer the bottom of a 13 x 9-inch baking pan with tomatoes. Dice the green pepper, onion, carrots, broccoli, cauliflower, and other vegetables of choice. Layer half the vegetables over tomatoes. Layer rice. Layer other half of vegetables. Layer on top with more chopped tomatoes. Pour water, vinegar, broth concentrate, hot sauce, salt, and pepper over casserole. Bake covered at 350 degrees for 1-1/2 hours, then remove cover and top with cheese. Bake an additional 15 to 30 minutes. Source: "Hunter Peak Ranch, Cody, Wyoming" S(Collection): "1st Traveler's Choice Internet Cookbook. (www.virtualcities.com)" Start to Finish Time: "2:00" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Modified to reduce the calories from fat. * Exported from MasterCook * Vidalia Onion Risotto With Feta Cheese Recipe By :Cooking Light, June 1995, page 75 Serving Size : 5 Preparation Time :0:15 Categories : Eat-LF Mailing List Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons vegetable oil 2 cups chopped onion -- Vidalia 2 lg garlic cloves -- minced 1 1/2 cups arborio rice 32 ozs fat-free chicken broth -- * see note 1/2 cups crumbled feta cheese -- divided 1/3 cup chopped flat leaf parsley 1/4 cup grated Parmesan cheese Freshly ground pepper *Was 29 oz vegetable broth. Heat oil in a saucepan over medium heat. Add onion and garlic, and saute 1 minute. Stir in rice. Add 1/2 cup broth; cook until liquid is nearly absorbed, stirring constantly. Add the remaining broth, 1/2 cup at a time, stirring constantly until each portion of broth is nearly absorbed before adding the next. Remove from heat; stir in 1/4 cup feta cheese, parsley, and Parmesan cheese. Spoon rice mixture into a serving bowl; top with remaining feta and pepper. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : This is one of the 10 top recipes listed in the 10th Anniversary issue of Cooking Light Cooking Light YEAR: 1997:Apr PAGE 119. 6 WW points. Tried and true. * Exported from MasterCook * Weight Watcher's 1.2.3 Success Plan Recipe By :JaneStarr@home.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** The Weight Watcher's 1.2.3 Success Plan is based on a point system. Each food is assigned a point value based on its calorie, fat and fiber content. Each person is allowed a set number of daily points based on his or her current weight. Here are the number of points allowed based on your current weight: Less than 150 lbs --- 18-25 pts 150 to 174 lbs --- 20-27 pts 175 to 199 lbs --- 22-29 pts 200 to 224 lbs --- 24-31 pts 225 to 250 lbs --- 26-33 pts Over 250 lbs --- 28-35 pts Points that are unused during a given day can be saved up ("banked") to be used anytime during the next 7 days. The only rule about this is that you can't use more than 10 banked points on any one occasion. This helped to add flexibility to the plan so that we can "save up" for special occasions. There are no forbidden foods on this plan! We each make our own choices as to how to "spend" our food points. This makes the plan very flexible for those following other ways of eating. WW 1.2.3 can be vegetarian, low carb. etc. depending on your food choices. Generally speaking, point values are assigned to foods based primarily on their calorie content. Each point averages about 50 calories (but may be up to 75 in certain cases). Approximately a 1 pt "credit" is given for each 5 grams of fiber that a serving contains. One additional point seems to be added for every 12 or so grams of fat per food serving. Weight Watchers provides you with a little book to help you determine the point value for a variety of basic foods. They also sell a Supermarket Companion that lists many more foods and include specific brand names and convenience foods. One of the best things that WW's provides is a little cardboard "slide-rule" for determining the point value of any food that has a USDA label. As long as you know the portion size, calories, fat grams, and fiber gram content of a food, it is simple to determine the points. This is one of my favorite things about the 1.2.3 Success plan! Weight Watchers' International does have a recommended way to distribute your points and they suggest limiting refined sugars and eating a balanced variety of foods. They also recommend being physically active and drinking at least six 8-oz glasses of calorie-free/caffeine free beverages per day; at least half of which should be water. Here is the recommended food group breakdown: Food Group ----------- Foods---------- Daily Points Wt <200 lbs. -- 200+ lbs. Complex Carbs Breads,cereals,grains 6-9 -- 9-12 pasta,legumes,starchy veg's Protein Meat,meat subs,legumes,nuts, 6-8 -- 8-10 poultry,fish,eggs,cheese Milk Prod. Milk, yogurt 4-6 -- 4-6 Fruits & Veggies All 0-3 -- 0-3 Fats Oils,margarine,mayonnaise, 2-3 -- 3-4 salad dressings,butter Generally speaking, non-starchy vegetables are 0 points and fruits are 1 pt each (for a medium fruit). Bananas a 1 pt for HALF of A BANANA. Fruit juices are 1 pt per 4 oz serving. It is recommended that you eat at least "5 a day" from the Fruit & Veggie group. Protein is about 1 pt per ounce for lean meats and poultry. Skim milk and 1% are 2 points per 8 oz. serving. Sugar-Free/Fat-free yogurt is 2 pts per 8 oz. serving. Any food that has at least 25% of the RDA of Calcium may be counted as a milk serving. High fiber "non-diet" breads are 1 pt per slice. "Diet breads" are 1 point for 2 slices. Regular bread (white, wheat, etc.) is 2 pts per slice. Most cereals are 2 pts per cup. Bran flakes are 1 pt per cup. Hot cooked cereals are generally 2 pts per cup. Cooked pasta and plain potato are 3 pts per cup. Cooked rice varies from 3 to 5 pts per cup. Butter, Margarine, oils and mayonnaise are all 1 point per teaspoon. Most reduced fat products in this category are 1 pt per 2 teaspoons. Nuts seem to be 1 point per 1/4 oz.(This is equiv. to 6 almonds, 1 T sliced almonds or 3 walnut halves.) I guess that this covers most of the basics. Sorry to be so long-winded :) Feel free to contact me with any questions. I guess that I'm pretty "gung-ho" about this "way of eating" LOL! Composing this description has really helped me tune-in to how easy this plan has been for me to adapt as my eating style has shifted over time. I originally lost about 30 lbs on a previous (more structured) WW plan back in 1996. At first, I didn't like 1.2.3 Success because I felt that there was too much flexibility (i.e. room to make "bad" choices). Since I've been living with this plan --mostly on maintenance(since 1998, I think)-- it's really grown on me. One important thing that I forgot to mention. WW's emphasizes using a journal to write down your food choices/points. I totally agree with Yvonne, recording what I'm about to eat not only keeps my "honest" it helps me decide if a food is really "points-worthy" for me. Sometimes the answer varies from moment to moment. At least it helps me make an informed decision. I hope that this treatise on WW 1.2.3 helps someone out there. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * White Beans With Spinach, Garlic And Tomatoes Recipe By :The AJC 2/10/2000 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup fruity olive oil 6 garlic cloves -- minced 3 plum tomatoes -- seeded and diced 6 cups cooked small white beans -- or eye of the goat beans 1/3 cup vegetable broth 5 cups spinach leaves -- torn into small -- pieces Freshly ground black pepper Heat the oil in a large skillet over medium heat. Add the garlic and cook 30 seconds. Stir in the tomatoes and saute, tossing often, until the tomatoes are soft, about 7 minutes. Stir in the beans and broth and bring to a simmer. Pile on the spinach, cover the pan and cook just until spinach is wilted, about 3 minutes. Season generously with pepper. When done, the mixture should have thickened, sauce-like juices, not watery, not dry. If it's too soupy, cook a few minutes more with the lid off. If too dry, add a bit more stock. --- From: "Simple Pleasures" by Jeanne Lemlin (HarperCollins, $24) Description: "This is a gutsy dish full of flavor. You will find yourself cooking extra beans in the recipe above just so you can make plenty of this dish." Source: "http://www.accessatlanta.com/partners/ajc/epaper/editions/thursday/fo d_14.html" S(Formatted by Whome40@aol.com): "" - - - - - - - - - - - - - - - - - - - NOTES : Per serving: 527 calories, 29 grams protein, 15 grams fat (percent calories from fat, 26), 74 grams carbohydrates, no cholesterol, 154 milligrams sodium, 20 grams fiber. * Exported from MasterCook * Whole Wheat Cornmeal Bread Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups cultured buttermilk 1 cups wheat bran 1/2 cups flax seeds -- ground 1 cups whole wheat flour 1 cups yellow cornmeal, whole grain -- stoneground preferred 1/2 cups molasses 1 1/2 tsps baking soda 1/2 tsp salt Preheat oven to 375. Spray 2 (8x4) loaf pans with vegetable cooking spray. Combine dry ingredients and mix well. Add molasses and buttermilk and stir until moistened. Divide batter between pans and bake for 30 minutes. Let cool slightly before slicing. Source: "Cooking with BonAppetit Make Ahead Meals" Yield: "2 loaves" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Freezes well. Original recipe called for 2.5 cup whole wheat flour and 1 cup cornmeal in place of bran and flaxseed. Original recipe also called for 1 c golden raisins and 1/2 c sugar in addition to the molasses. Salt was originally 1 tsp. * Exported from MasterCook * Winter Barley (Adjusted ) Recipe By :Once-A-Month Cooking by Marilyn S. Wilson, Mary Beth Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lb Skinless Turkey Light Meat -- ground 1/4 cups celery -- chopped 1/2 cups onion -- chopped 1/4 cups Green Bell Pepper, Chopped -- Note 1 1 1/4 Tsps salt 1/2 Tsp marjoram 1 Tsp Worcestershire sauce 1/8 Tsp pepper 15 Oz Chopped Tomatoes -- Canned 1/2 cups barley -- quick cooking 1 1/2 Cups water Note 1: I didn't use the green bell peppers so they are not included in my nutritional analysis. 1. In a large saucepan, saute the celery, onions, (and green pepper if using). Add the ground turkey and continue sauteing until done, about 10 - 15 minutes. Drain. 2. Add the remaining ingredients, mix well to combine. 3. Simmer 30 minutes covered or until barley is tender. Makes 6 servings. This was quite good. Very tasty and filling. Recipe changed and tested by Reggie & Jeff Dwork Original Source: "http://www.ivillage.com/food/tools/recipefinder/print/0,6913,2578,00.html" S(Formatted by Whome40@aol.com): Original nutrition: Per serving: 133 Calories (kcal); 1g Total Fat; (6% calories from fat); 20g Protein; 11g Carbohydrate; 47mg Cholesterol; 503mg Sodium Food Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : I think I'd reduce the amount of ground turkey and increase the barley. I'd also use broth instead of water. The original recipe called for ground beef instead of turkey. NOTES : Cal 151.7 Total Fat 1.7g Sat Fat 0.5g Carb 13.6g Fib 3.3g Pro 20.1g Sod 561mg CFF 9.9% * Exported from MasterCook * Zipped-up Onion Soup Recipe By :Mauny Kaseburg, Seattle, WA Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Quick & Simple Ideas Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 packages onion soup mix ( Knorr) -- (1.4 oz. each) 7 cups cold water 1 cup dry red wine 1 imported bay leaf 6 slices baguette or country-style bread -- 1/2-in thick 1 1/2 cups grated lowfat mozzarella cheese or Monterey jack 2 tablespoons chopped italian parsley 1/2 teaspoon freshly ground black pepper In large saucepan over high heat, reduce wine by half. Whisk in soup mix and water. Add bay leaf and return to a boil, stirring frequently, and simmer 5 minutes. Meanwhile, heat broiler. Place bread slices on baking sheet and toast about 3 to 4 inches from heat source until golden on one side. Turn slices over and sprinkle with cheese. Broil until cheese has melted, about 2 to 3 minutes, watching closely. Stir parsley and pepper into soup and ladle into serving bowls. Float bread slices on top and serve. S(Collection): "(http://www.chefshop.com/)" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : French onion soup in a package isn't very exciting, until you start ziping it up with, say, some good red wine and a bay leaf. The croutons are quick, cheesy, and very good. Don't eat this soup and drive.