* Exported from MasterCook * About: Fish And Seafood Edibility -- Full Flavor By Texture Recipe By :Charleston Seafood and National Fisheries Institute Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- DELICATE TEXTURE: Bluefish Mussels Oysters MODERATE TEXTURE: Canned Salmon Canned Sardines Mackerel Smoked Fish FIRM TEXTURE: Clams Marlin Salmon Swordfish Tuna This chart divides fish and shellfish into groups by texture and flavor, and will help you find substitute species that can be interchanged in recipes. Source: "http://www.charlestonseafood.com/EdibilityChart.htm" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * About: Fish And Seafood Edibility -- Mild Flavor By Texture Recipe By :Charleston Seafood and National Fisheries Institute Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- DELICATE TEXTURE: Cod Crabmeat Flounder Haddock Pollock Scallops Skate Sole MODERATE TEXTURE: Crawfish Lobster Rockfish Sheepshead Shrimp Tilapia Walleye Pike Orange Roughy FIRM TEXTURE: Catfish Grouper Halibut Monkfish Sea Bass Snapper Squid Tautog Tilefish This chart divides fish and shellfish into groups by texture and flavor, and will help you find substitute species that can be interchanged in recipes. Source: "http://www.charlestonseafood.com/EdibilityChart.htm" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * About: Fish And Seafood Edibility -- Moderate Flavor By Text Recipe By :Charleston Seafood and National Fisheries Institute Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- DELICATE TEXTURE: Black Cod Butterfish Lake Perch Lingcod Whitefish Whiting MODERATE TEXTURE: Canned Tuna Conch Mullet Ocean Perch Shad Smelt Surimi Trout FIRM TEXTURE: Amberjack Drum Mahi-Mahi Octopus Pompano Shark Sturgeon This chart divides fish and shellfish into groups by texture and flavor, and will help you find substitute species that can be interchanged in recipes. Source: "http://www.charlestonseafood.com/EdibilityChart.htm" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ambrosia Parfaits Recipe By :Prevention Quick and Healthy Desserts (2001 calendar) Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons sweetened shredded coconuts 2 medium navel oranges 1/2 cup halved seedless grapes 1/2 cup crushed juice-packed pineapple -- drained, with juice reserved 1 pint nonfat frozen vanilla yogurt -- slightly softened mint sprigs -- for garnish Place the coconut in a small nonstick skillet. Toast over medium heat, tossing frequently for 2 to 3 minutes, or until lightly browned. Transfer the coconut to a small plate to cool. Using a sharp paring knife, remove the peel and white pith from the oranges. Cut the oranges crosswise into 1/2"-thick slices, then chop coarsely. Transfer the chopped oranges to a bowl, add the grapes and pineapple with its reserved juice, and mix. Divide one-third of the fruit mixture among four 10-to-12-oz parfait glasses or dessert dishes. using half of the yogurt, spoon a layer of the yogurt over the fruit. Alternate layers of the remaining fruit mixture and yogurt in the glasses, ending with the fruit mixture. Sprinkle the parfaits with the toasted coconut, and garnish with mint sprigs, if desired. CAL: 169 FAT: 1g FIBER: 2g From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Angel Hair Pasta With Tomato Seafood Cream Sauce Recipe By :Amer Diabetes Ass Diabetic Meals in 30 Minutes - Or Less Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tsp. olive oil 2 cloves garlic -- minced 1 cup tomatoes -- seeded, finely diced 1 1/2 cups evaporated skim milk 1 tsp. marjoram fresh ground pepper 3/4 lb. sea scallops 6 cups cooked angel hair pasta Prep: 10 min, Cook: 10 min. In a skillet over medium high heat, heat the oil. Add the garlic and saute for 30 seconds. Add the tomato and saute for 2 minutes. Add the evaporated milk and stir constantly over medium heat until thickened. Add the marjoram and pepper. Add the scallops and cook for 2 minutes until the scallops turn opaque. Pour the sauce over the angel hair pasta and serve. Per serving: calories 274, fat 2.9g, 10% calories from fat, cholesterol 21mg, protein 19.9g, carbohydrates 41.1g, fiber 1.8g, sugar 10.0g, sodium 171mg, diet points 5.9. Dietary Exchanges: Milk: 0.5, Vegetable: 0.5, Fruit: 0.0, Bread: 1.9, Lean meat: 0.0, Fat: 0.3, Sugar: 0.0, Very lean meat protein: 1.1 From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Glaze Recipe By :Vibrant Life Online Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List French Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup frozen apple juice concentrate 1/4 cup cold water 1 teaspoon unflavored kosher gelatin Combine apple juice concentrate and water in a small saucepan, sprinkle gelatin over top, and wait 2 minutes. Heat, stirring constantly, over very low heat until gelatin is dissolved. Cool slightly. Serving Ideas : Dessert Sauce. See Pineapple Strawberry Cheesecake Source: "http://www.vibrantlife.com/index.html" S(Illustration): "http://www.vibrantlife.com/Pages/rr3-4-99.html" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Info (Prevention Sept Tip) Recipe By :Prevention 2001 Calendar Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Eat Apples for Sharper Eyes! Every time you crunch an apple,you may be saving your eyesight, thanks to a compound in apples called quercetin. In one study, quercetin kept the lenses of animals' eyes clear even after they were exposed to chemicals that normally cause cataracts. quercetin also prevents blood clots from forming, which may result in fewer fatal heart attacks. Try This: Eat an apple a day, and try to increase your intake of these quercetin-rich foods too: onions, broccoli, purple grape juice, and tea. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Bean Soup Recipe By :Moosewood Restaurant Daily Special, page 69 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups chopped onions 1 tablespoon olive oil 1/2 cup diced celery 1 cup peeled and diced carrots 1 tablespoon chili powder -- * 2 teaspoons Dijon or German-style mustard -- up to 3 2 cups water 1 1/2 cups undrained canned stewed tomatoes -- (14 1/2 ounce can) 1 2/3 cups cooked white beans -- ** 2 teaspoons cider vinegar 2 tablespoons unsulphured molasses 1 tablespoon soy sauce salt and ground black pepper -- to taste * The chili powder can be replaced with 1 1/2 teaspoons paprika plus 1/4 teaspoon cayenne. Without the chili powder the flavor will be less smoky and the color burnt orange rather than brick red. Both ways are delicious. ** 2/3 cup dried navy (pea) beans brought too boil with 3 cups of water and then simmered for 1 3/4 hours yields 1 2/3 cups cooked beans. A 15 1/4-ounce can of cannellini or Great Northern beans, rinsed and drained, also works fine. New England baked beans were the inspiration for this soup. It's got that great hearty mustard, molasses, and tomato zing, and it's quick to prepare once the beans are cooked. This soup has wide appeal and kids love its sweet and spicy flavor. If you use paprika and cayenne in place of the chili powder, use the larger amount of mustard. This soup might become a favorite weekend night supper. Try it with baked apples, corn on the cob, and a tossed green salad laced with a few bitter greens such as escarole and radicchio and topped with our Low-fat Honey Dijon Vinaigrette (also available on some supermarket shelves). Serves 4 to 6. Yields: 6 cups. Total time (with cooked beans): 40 minutes In a soup pot on medium-high heat, saute the onions in the oil for about 10 minutes, stirring frequently, until the onions are translucent. Add the celery, carrots, and chili powder and continue to cook until the vegetables are tender, about 5 minutes. Stir in the mustard, water, tomatoes, beans vinegar, molasses, and soy sauce. Cover and bring to a boil. Then lower the heat and gently simmer for about 15 minutes. Add salt and pepper to taste. Variation: For a thicker soup, puree about a cup of the vegetables and beans in a blender or food processor with just enough broth to keep things moving. Stir the pureed mixture back into the soup. MENU IDEAS: Celeriac Remoulade, Alabama Hot Slaw, Fresh Pear & Blue Cheese Salad, Southern Wheat-free Cornbread, Featherlight Blue Mountain Biscuits, and Herbed Cheese Quick Bread. Per 9-ounce serving: 170 Calories, 7.1 g Protein, 3.3 g Fat, 30 g Carbohydrates, 0.4 g Saturated fatty acids, 0 mg Cholesterol, 316 mg Sodium, 1.9 g Total dietary fiber From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Surprisingly good. Easy. Veggies took longer to cook than indicated. Good one for the freezer. I had some very old navy beans that I cooked for hours and hours until they were soft, and then I froze them. I finally thawed them, and then looked for a quick recipe that called for things I had on hand. This soup was as good as Moosewood claims. I was a little surprised, because the thought of a baked bean soup was icky. This isn't nearly as rich as baked beans, and it has a nice balance of acid and sweet. Sliced hot dogs (or vegetarian "dogs") would be a nice addition. I froze the leftovers in single serving soup mugs. * Exported from MasterCook * Baked Cheese Polenta With Swiss Chard Recipe By :Food tv, Jeanne Lemlin Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 6 garlic cloves -- minced 8 cups chopped Swiss chard -- stems and leaves kept separate (8 to 10) --- The polenta: Butter for greasing dish plus 1 tablespoon butter 12 cups lowfat milk 1 1/2 cups water 1/2 teaspoon salt 1 cup cornmeal 3 tablespoons grated Parmesan cheese 1 cup partskim grated mozzarella cheese 1/3 cup sour cream Heat the oil in a large skillet over medium heat. Add the garlic and cook 30 seconds, then stir in the Swiss chard stems. Pour in a few tablespoons of water and cover the pan. Cook the stems 2 minutes. Remove the cover, the mix in the Swiss chard leaves. Cover the pan again and cook until the leaves wilt, about 3 minutes. Toss occasionally. Remove the pan from the heat and let cool, uncovered. To make the polenta preheat the oven to 400 degrees. Butter a 2 1/2quart shallow baking dish and set it nearby. Combine the milk, water, and salt in a mediumsize saucepan and bring to a boil. Reduce the heat to mediumlow and slowly drizzle in the cornmeal, whisking all the while with a wire whisk. Continue to cook and whisk the polenta until it is the consistency of mashed potatoes and tears away from the sides of the pan, about 5 minutes. Whisk in 2 tablespoons of the Parmesan cheese, the 1 tablespoon of butter, and the mozzarella cheese. Spread half the polenta in the baking dish. Spoon on the Swiss chard and distribute it evenly. Drop on small spoonfuls of the sour cream and spread it with the back of a spoon. Spoon on the remaining polenta and spread it out. Sprinkle on the remaining tablespoon of Parmesan cheese. (The casserole may be prepared to this point and refrigerated up to 24 hours in advance. Bring to room temperature before baking.) Bake the polenta for 20 to 25 minutes, or until golden on top and sizzling. Do not overcook it because you want to retain its creamy interior. Yield: 6 servings From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Corn-stuffed Tomatoes Recipe By :KATHY KJLLINGSWORTH R.D. Baton Rouge General Medical Center Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium tomatoes, red ripe 1 cup corn kernels -- frozen 1 tablespoon onion -- minced 1 tablespoon green pepper -- chopped 1 teaspoon vegetable oil 1/4 teaspoon thyme 1/4 teaspoon basil freshly ground pepper to taste 1 tablespoon bread crumbs -- coarse 1 teaspoon margarine -- melted Preheat oven to 400F. Cut the tops off the tomatoes and scoop out seeds and pulp leaving enough pulp to keep the tomato skin intact. Drain tomatoes upside down Cook corn as directed on package. Saute onion and green pepper in oil until tender. Add corn. thyme and basil. Season to taste with pepper. Heat gently 1 minute. Fill tomatoes with corn mixture. Place tomatoes in shallow baking dish and sprinkle tops with crumbs. Place 1/2 teaspoon of margarine atop each tomato. Bake 10 to 15 minutes or until heated through. From A Votre Sante By: Greater Baton Rouge Health Care Alliance-1988 From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Mashed Potatoes Recipe By :The AJC Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetable cooking spray 1 1/2 pounds potatoes -- peeled and cut in chunks 6 cups shredded cabbage 4 ounces neufchatel cheese -- softened 3/4 cup skim milk 1 teaspoon salt 1/2 teaspoon green onions -- thinly sliced pepper to taste 1/2 cup reduced fat cheddar cheese -- shredded Preheat oven to 425. Coat a 3 qt baking dish with cooking spray. Cook potatoes in boiling water for 10 - 15 minutes, until tender. Drain. Meanwhile microwave cabbage 6 minutes or until soft. Drain and set aside. Mash potatoes. Add cream cheese, milk and salt. Mash until smooth. Texture will be runny. Fold in green onions and cabbage. Add pepper to taste. Spread mixture in baking dish and top with cheddar cheese.. Bake, uncovered, 35 - 45 minutes or until golden. Let stand 10 minutes. Source: "Formatted by Whome40@aol.com Feb 2001" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Potatoes With Vegetarian Chili Recipe By :lowfatcooking.about.com/gi/dynamic/ Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Quick & Simple Ideas Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- baked potatoes canned vegetarian chili chopped tomatoes chopped olives chopped jalapeno Baked potatoes with vegetarian chili - recipe submitted by Jenni (acetalyne@aol.com). Heat up a can of veggie chili (Health Valley Spicy Fat Free is excellent), put chili on baked potatoes. You can usually top 3 - 4 potatoes with one can. This can be made in about six minutes for each potato if you microwave them. Fancy it up with chopped tomatoes, olives or jalapenos if you like. Love this for dinner. (Thank you, Jenni!) VARIATION: Top potatoes with black beans spiced with cumin, cayenne, and chopped cilantro. Top with chopped green onions and red or green salsa. Preparation time = less than 10 minutes per potato http://lowfatcooking.about.com/gi/dynamic/offsite.htm?site=http%3A%2F%2Fwww.geocities.com%2FRainForest%2F6509%2Ffast.htm Source: "Formatted by Whome40@aol.com Feb 2001" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Barbecued Baked Lentils Recipe By :The AJC Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups water 2 cups lentils 1/2 teaspoon salt -- divided 1 cup diced onion 2/3 cup ketchup 1/3 cup maple syrup 1/4 cup mustard 1/2 teaspoon ground ginger 1/2 teaspoon vanilla 1/4 teaspoon allspice 1/4 teaspoon pepper Preheat oven to 350. Combine water, 1/4 salt, and lentils in a large saucepan. Bring to a boil, cover and simmer for 20 minutes. Brain over a colander, reserving 1 cup liquid. Combine lentils and diced onions in an 11 x 7 backing dish. Combine 1/4 tsp salt, reserved cooking liquid, and remaining ingredients. Pour over lentils, stirring to combine. Bake for 1 hour. Source: "Formatted by Whome40@aol.com Feb 2001" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Barbecued Eggplant With Couscous Recipe By :lowfatcooking.about.com/gi/dynamic/ Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Quick & Simple Ideas Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium eggplant -- slice in 1/2" rounds barbecue sauce couscous You'll need one medium-sized eggplant for 1-3 people. Slice into 1/2" rounds (just turn the eggplant on its side and slice it into circles) and place the slices in a broiling pan. Brush each slice liberally with any prepared barbecue sauce, covering any exposed surface. Broil for approximately 5 minutes, then flip, brush the other side with BBQ sauce, and broil for another 5 minutes. Meanwhile, boil the water for the couscous (Near East makes some great vegetarian couscous, although not all their couscous is vegetarian). Add couscous and turn off heat; let stand for 5 minutes. Serve with salad and/or interesting bread. Preparation time = approximately 10 minutes. http://lowfatcooking.about.com/gi/dynamic/offsite.htm?site=http%3A%2F%2Fwww.g eocities.com%2FRainForest%2F6509%2Ffast.htm Source: "formatted by Whome40@aol.com Feb 2001" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Basil Chicken Soup Recipe By :Diabetic Gourmet Magazine Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon butter or margarine 1 large onion -- chopped 1 clove garlic -- pressed or minced 1 tablespoon all-purpose flour 3 1/2 cups low-sodium defatted chicken broth 1 large russet potato -- peeled, cubed -- 1/2-inch 1 cup diced cooked chicken 1/2 cup chopped fresh basil 1/2 cup shredded light Jarlsberg cheese In a 2 to 3 quart pan, combine butter, onion, and garlic. Stir occasionally over medium heat until onion is limp and slightly tinged with brown, about 10 minutes. Stir in flour to coat onion. Gradually stir in broth, and bring to a boil on high heat. Add potato; cover and simmer over low heat until potato is tender when pierced, 15 to 20 minutes. Add chicken; cover and simmer just until chicken is hot, 1 to 2 minutes. Stir in basil. Ladle into bowl and offer cheese to add to taste. Source: "http://diabeticgourmet.com/dishes/00recipes/87.shtml" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Diabetic * Exported from MasterCook * Berry Smoothie Recipe By :Prevention Quick and Healthy Desserts (2001 calendar) Serving Size : 2 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup frozen unsweetened raspberries 1/2 cup frozen unsweetened strawberries 3/4 cup unsweetened pineapple juice 1 cup nonfat vanilla yogurt In a blender, combine the raspberries, strawberries, and pineapple juice. Add the yogurt. Blend until smooth. From the New Classics Cookbook by Anne Egan. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Biscuits And Soysage Gravy Recipe By :lowfatcooking.about.com/gi/dynamic/ Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Eat-LF Mailing List Quick & Simple Ideas Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can biscuit dough 1 package Soysage 1 tablespoon olive oil 1/3 cup flour -- to 1/2 cup hot water seasoning Biscuits & soysage gravy (breakfast) - You will need: 1 can veg*an biscuits, 1 package Soysage or other meatless sausage product (Gimme Lean, etc.), 1 tablespoon olive oil, approximately 1/3 to 1/2 cup flour, hot water, seasoning (cajun, salt, pepper, etc.). Let's face it -- this isn't a nutritious dish. But if you're craving gravy and biscuits, you've got to try this recipe. First, cook the biscuits according to package directions. Meanwhile, cut the soysage into rounds and cook it according to package directions. I use a light oil spray, like PAM, to reduce fat content, and this works just fine. In a large skillet, brown the patties on each side, approx. 4 minutes per side. When they're done, remove about 2/3 of the soysage rounds from your skillet to eat with biscuits, etc. Break up the remaining 1/3 with a spatula, so that you've got little pieces of soysage in your skillet. Over medium-low heat, add the olive oil. (Start with 1 tablespoon, and add more if you need it.) Put the flour in a 2 cup measure, and fill the cup to the top with HOT water. Whisk the flour and water together to mix well, and then pour the mixture little by little into the skillet, stirring as you pour. As you stir, the gravy will begin to form and thicken. Add more flour to thicken, or add more hot water to thin. Make sure you wait a bit before deciding which to do, as the gravy will thicken over a few minutes. Season the gravy with your favorite spices, but make sure to salt and pepper well. I like to add a kicky spice mix called Rex -- cajun seasonings go very well with the soysage flavor. Serve the gravy over vegan biscuits and the reserved soysage rounds. Enjoy! Preparation time = 10-15 minutes http://lowfatcooking.about.com/gi/dynamic/offsite.htm?site=http%3A%2F%2Fwww.geocities.com%2FRainForest%2F6509%2Ffast.htm Source: "Formatted by Whome40@aol.com Feb 2001" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Black Bean Dip #2 Recipe By :lowfatcooking.about.com/gi/dynamic/ Serving Size : 1 Preparation Time :0:00 Categories : Dips Eat-LF Mailing List Quick & Simple Ideas Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can black beans (drained) 1/2 cup chopped yellow onion 2 cloves minced garlic -- (2 to 3) 1/3 cup red salsa 2 tsp. cumin -- (2 to 4) 1/2 tsp. cayenne pepper 1 tablespoon chopped jalapeno peppers -- (1 to 2) Black bean dip (snack) - make this when you're bored with salsa. Add to food processor the following: 1 can black beans (drained), 1/2 cup chopped yellow onion, 2-3 cloves minced garlic, 1/3 cup red salsa, 2-4 tsp. cumin, 1/2 tsp. cayenne pepper, 1-2 tablespoons chopped jalapeno peppers. Play around with ingredients until you like the taste. At times, I've doubled this recipe and used 1 can of black beans and 1 can of red kidney beans -- the kidney beans give a thicker (less soupy) consistency. Serve with tortilla chips or warmed pita slices. As this dip sits in the refrigerator, it gets spicier & more garlicky, so watch out! Preparation time = less than 10 minutes http://lowfatcooking.about.com/gi/dynamic/offsite.htm?site=http%3A%2F%2Fwww.geocities.com%2FRainForest%2F6509%2Ffast.htm Source: "Formatted by Whome40@aol.com Feb 2001" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Black Beans And Rice Burritos Recipe By :lowfatcooking.about.com/gi/dynamic/ Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Quick & Simple Ideas Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- black bean and rice mix flour tortillas salsa guacamole Choose a prepared black beans & rice mix, such as Mahatma, for convenience. Cook according to package directions. Meanwhile, warm some flour tortillas in the oven (wrap them in aluminum foil & bake at 350 for 8-10 minutes). When the beans & rice finish, fill each tortilla with the mixture, plus a little salsa and/or guacamole. Preparation time = approximately 20 minutes, or however long it takes the beans & rice to cook. http://lowfatcooking.about.com/gi/dynamic/offsite.htm?site=http%3A%2F%2Fwww.g eocities.com%2FRainForest%2F6509%2Ffast.htm Source: "formatted by Whome40@aol.com Feb 2001" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Black Beans And Saffron Rice Recipe By :lowfatcooking.about.com/gi/dynamic/ Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Quick & Simple Ideas Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Saffron rice mix 1 can black beans -- to 2 cumin cayenne hot sauce fresh cilantro Black beans & saffron rice - this is a simple, yet tasty, Cuban dinner. Choose a saffron rice mix, if you can find one. Mahatma is a particularly good vegan brand; watch out for mixes that aren't vegetarian (Vigo, for example, uses chicken broth in their mix). Otherwise, Spanish rice works just as well. Cook rice according to package directions. Meanwhile, gently heat 1-2 cans of black beans. Spice with cumin, cayenne pepper, hot sauce, and/or chopped fresh cilantro. Serve beans over rice and top with red or green salsa. Preparation time = about 20 minutes http://lowfatcooking.about.com/gi/dynamic/offsite.htm?site=http%3A%2F%2Fwww.geocities.com%2FRainForest%2F6509%2Ffast.htm Source: "Formatted by Whome40@aol.com Feb 2001" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Black-eyed Pea And Pasta Salad With Zesty Dressing Recipe By :Sue Mullin: Creole Cooking Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Salad Dressings Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ZESTY DRESSING: 1/4 Cup olive oil 2 tablespoons vinegar (tarragon, malt or balsamic) 1 tablespoon dijon mustard 3/4 teaspoon minced garlic 1/4 teaspoon ground cumin 1/2 teaspoon sugar 1/2 teaspoon salt 1/2 teaspoon finely grated orange zest 1 dash hot pepper sauce PASTA SALAD: 8 Ounces penne pasta (Sub: macaroni, rotelle, tortellini) 1 3/4 cups cooked blackeyed peas -- or more, rinsed 2/3 cup seeded and diced tomato 2/3 cup black or green olives (optional) -- sliced 2/3 cup chopped red bell pepper 2/3 cup green bell pepper 5 ounces diced jicama or water chestnuts 1/2 cup diagonally sliced green onions -- (length of pasta) 1/4 cup chopped fresh cilantro Cook the pasta, al dente and rinse immediately under cold running water. Make the dressing in a blender or food processor. Toss with the pasta in a large serving bowl. Prepare the vegetables and add to the salad bowl. Toss. Cover and chill. Serve cold or at room temperature. Source: "1993 Chartwell" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : It's been years since I made this. It must have been good - I have it flagged with a post-it. For mardi gras. * Exported from MasterCook * Black-eyed Peas And Brown Rice Recipe By :Vir2oso by Foodvision Serving Size : 6 Preparation Time :0:20 Categories : Eat-LF Mailing List Legumes Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups cooked long-grain brown rice -- cold 1 1/4 cups water 1 onion -- chopped 2 celery stalks -- chopped 2 garlic cloves -- chopped 1/4 teaspoon ground pepper 3 cups frozen black-eyed peas 1 pound butternut squash -- peeled, seeded, cubed 1 red bell pepper -- cored, finely chopped 1/2 teaspoon hot pepper sauce Put the rice in a large bowl and gently separate the grains and break apart any lumps. In a large frying pan, bring the water, onion, celery, garlic, and pepper to a boil, stirring frequently. Add the black-eyed peas and squash and return to a boil, stirring frequently. Reduce heat to low, cover, and simmer, stirring occasionally, until the peas and squash are tender and most of the water has evaporated, about 20 minutes. Add the rice, bell pepper, and pepper sauce and, stirring and tossing frequently, simmer until heated through, about 5 minutes. To serve, transfer to a bowl. S(Illustration): "http://www.vir2oso.com/display.cfm?recipeid=201&&servingsnew=no" T(Cooking): "0:25" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This grain-and-legume mixture is a true Southern-style comfort food akin to Hoppin' John. Buy frozen, cooked black-eyed peas, or start with the dried legume and cook up a batch yourself, freezing any extra for future meals. _____ * Exported from MasterCook * Blackberry Muffins (Oil-free) Recipe By : Serving Size : 12 Preparation Time :0:10 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups whole-wheat pastry flour 2 teaspoons baking powder 1 1/4 teaspoon baking soda 2 teaspoons cinnamon 2 tablespoons sugar 1/2 cup natural unsweetened applesauce 2 eggs -- beaten 1/2 cup buttermilk -- lowfat 2 cups fresh blackberries Preheat the oven to 350 degrees. In a medium bowl, combine the flour, baking powder, baking soda, cinnamon, and sugar. In a separate bowl, combine the applesauce, eggs, and buttermilk. Add the dry ingredients slowly to the wet ingredients. Mix gently until just combined. Carefully fold in the blackberries. Pour the batter into nonstick muffin cups until they are two-thirds full. Bake for 20 to 25 minutes until a toothpick comes out clean and muffins are lightly browned. Yield varies by muffin pan. Source: "American Diabetic Association" S(Internet Address:): "http://www.diabetes.org/" T(Cooking): "0:25" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Excellent muffins for the morning or on the go. * Exported from MasterCook * Brownie Pots Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup all-purpose flour 1 teaspoon baking powder 6 tablespoons sugar 1/8 cup cocoa -- divided 1 tablespoon cocoa 1/2 teaspoon salt 1/4 cup skim milk 1/2 teaspoon vanilla extract 1 tablespoon melted butter 6 tablespoons brown sugar Heat oven to 350 degrees F. Combine flour, baking powder, sugar, 1 tablespoon cocoa and salt. Stir in milk, vanilla and butter. Pour 1/4 cup mixture into each of four 4 oz. greased ramekins. Combine brown sugar and rest of cocoa; sprinkle on tops. Pour 3 tablespoons boiling water in a stream on tops. Bake 18 minutes; cool on rack. Per serving: 248 Calories; 4g Total Fat; (15% calories from fat); 3g Protein; 53g Carbohydrate; 8mg Cholesterol; 438mg Sodium; 2 g Fiber http://specials.about.com/service/ads/pop/mmpop.htm?Furl=http://www.speedyclic k.com/ssi/ad.cgi?adcode=pcy1100585nov Formatted by Whome40@aol.com Feb 2001 - - - - - - - - - - - - - - - - - - - NOTES : Servings: 4 _____ * Exported from MasterCook * Buttermilk Chive Bread Recipe By :KATHY KILLINGSWORTH,. R.D. Baton Rouge General Medical Ctr Serving Size : 20 Preparation Time :0:00 Categories : Breads Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- glaze: 1 egg 1/2 teaspoon salt bread: 1 envelope dry yeast 1 tablespoon sugar 1/2 cup warm water -- plus 2 tablespoons 2 cups bread flour -- or more 1 cup all-purpose flour 1 1/2 teaspoons salt 1/2 cup buttermilk -- warmed 2 tablespoons fresh chives -- minced cornmeal Oil large bowl and set aside. Combine yeast and sugar with warm water in small bowl and let stand until foamy about 10 minutes. Add buttermilk that is at room temperature. Stir in enough flour so that it is difficult to handle, turn out on board and knead until elastic. Knead in chives. Let dough rise until double in bulk 1 hour). Grease or oil double French bread pans or baking sheet and sprinkle with cornmeal. Transfer dough to well-floured surface. Work in additional flour until dough is easy to handle and no longer sticky. Divide dough in half, Roll half out into rectangle, then roll up length- wise as for jelly roll). , pinching ends and seam down, Cover lightly with damp towel and let stand in warm draft-free area until almost doubled in volume. about 45 minutes. Preheat oven to 425F. Slash tops of loaves and brush with glaze. Bake until loaves are deeply colored and sound hollow when tapped on bottom, about 25 to 30 minutes, Remove loaves from pans and let cool on wire rack. (Yield: 2 loaves 10 slices per loaf) From A Votre Sante By: Greater Baton Rouge Health Care Alliance-1988 From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cabbage And Potato Rissoles (Rolls) Recipe By :Peak Market Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound plain mashed potatoes 8 ounces steamed or boiled cabbage 1/4 cup liquid egg substitute 1 cups lowfat grated sharp cheddar cheese freshly grated nutmeg -- to taste salt and pepper vegetable oil for frying Mix potatoes and cabbage, egg, cheese and nutmeg, salt and pepper in large bowl. Divide the mixture and shape into 8 small sausage shapes. Chill for 1 hour. Dredge rissoles in flour, shaking off the excess. Heat 1/2" oil in frying pan until hot. Carefully slide rissoles into oil and fry on each side 3 minutes or until golden and crisp. Remove from pan and drain on paper towel. Serve hot. Source: "Peak of the Market, Winnipeg, Manitoba, Canada" S(Filename)): "http://www.peakmarket.com/ Recipe of the Day" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cabbage Turkey Minestrone Recipe By :Hanneman Test Kitchen 2000-Fe-04 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 cup diced onion 1/4 teaspoon salt 1/4 teaspoon pepper 1 pound lean ground turkey 1 cup diced carrot 1/2 cup diced celery 2 cups diced red potato 1/2 teaspoon dried basil 1/4 teaspoon dried thyme 1/4 teaspoon Old Bay Seafood seasoning 1 pinch sugar 1 teaspoon Worcestershire sauce 1/2 cup small pasta such as Anelli (rings), Rissoni (orzo) or Ditalini (Little Thimbles) 1 cup savoy cabbage (or more) -- large chop 1/2 cup canned tomatoes 6 cups vegetable broth water to keep vegetables covered 1 cup quartered and sliced zucchini Heat oil in the soup pot. Add onion, salt and pepper. Stir to begin the sauteing. Add the turkey and brown with the onion, crumbling the turkey as finely as possible. Add carrot, celery, potato, basil, thyme, old bay seasoning and a pinch of sugar. Stir well and saute until the vegetables are beginning to caramelize. Sprinkle on the Worcestershire sauce. Add the pasta and cabbage. Toss to combine. Add the tomatoes and broth. Bring to a boil. Cover. Reduce heat and simmer 40 minutes. Add the zucchini without stirring. Cover and simmer another 20 to 40 minutes. Taste and adjust the seasonings. Serve with parmesan if desired. Serving Ideas : Serve with parmesan and bread or rolls. Serves 8 first course or 4 main dish portions Source: "Adapted from Cabbage Minestrone with Beef, Peak Market, Winnipeg, Manitoba, Canada" S(Internet Address): "www.peakmarket.com" Yield: "12 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Full-bodied vegetable soup with tomatoes as a seasoning instead of a base. Reheats well. So make extra. tested! This makes a mess-o soup and the aroma will made us impatient... I used better than bouillon's vegetable base for the broth * Exported from MasterCook * Caesar Salad Dressing #2 Recipe By :Tavolo Serving Size : 8 Preparation Time :0:15 Categories : Eat-LF Mailing List Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 garlic clove -- crushed 1/3 cup lowfat cottage cheese (1%) 1/2 cup plain nonfat yogurt 1/4 cup grated Parmesan cheese 5 teaspoon white wine vinegar 1/2 teaspoon Worcestershire sauce 1/4 teaspoon salt -- or to taste 1/4 teaspoon freshly ground black pepper -- or to taste In a blender or food processor, puree garlic and cottage cheese until smooth. Add yogurt, Parmesan, vinegar and Worcestershire and pulse to blend. Transfer dressing to a small bowl and season with salt and pepper. (The dressing will keep, covered, in the refrigerator for up to 2 days.) Source: "http://www.eatingwell.com/docs/content/recipes/recipe_details.jhtml?RECIPEID=158413" Yield: "1 cup" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Our version has 10 calories and less than half a gram of fat per tablespoon compared to 115 calories and 12 grams of fat for its traditional counterpart. Use it on Grilled Chicken Caesar Salad. Surfing a bit tonight - and found this lowfat dairy salad dressing, with Worcestershire that Tavolo calls "caesar" -- could be a dip for raw veggies too. * Exported from MasterCook * Cajun-style Chicken Gumbo Recipe By :Feb. 01/ Diabetic Cooking cookbooklet Serving Size : 4 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound boneless skinless chicken breasts 1 teaspoon Cajun or Creole seasoning 1 teaspoon dried thyme leaves 2 tablespoons vegetable oil 1 medium onion -- coarsely chopped 1 green bell pepper -- coarsely chopped 1 cup thinly sliced or julienned carrots 1/2 cup thinly sliced celery 4 cloves garlic -- minced 2 tablespoons all-purpose flour 1 can fat-free reduced-sodium chicken broth -- (about 14 oz) 14 1/2 ounces no-salt-added stewed tomatoes -- (1 can) undrained 1/2 teaspoon hot pepper sauce 2 cups hot cooked rice 1/4 cup chopped fresh parsley -- (optional) Additional hot pepper sauce (optional) Cut chicken into 1-inch pieces; place in medium bowl. Sprinkle with seasoning and thyme; toss well. Set aside. Heat oil in large saucepan over medium-high heat. Add onion, bell pepper, carrots, celery and garlic to saucepan; cover and cook 10 minutes or until vegetables are crisp-tender, stirring once. Add chicken; cook 3 minutes, stirring occasionally. Sprinkle mixture with flour; cook 1 minute, stirring frequently. Add chicken broth, tomatoes and pepper sauce; bring to a boil over high heat. Reduce heat to medium; simmer, uncovered, 10 minutes or until chicken is no longer pink in center, vegetables are tender and sauce is slightly thickened. Ladle gumbo into 4 shallow bowls; top each with a scoop of rice. Sprinkle with parsley and serve with additional pepper sauce, if desired. Makes 4 Servings. From "Helen Deacey" - - - - - - - - - - - - - - - - - - - NOTES : Nutrients per Serving: Calories 378, % calories from fat 26%, Total Fat 11 g, Sat. Fat 2 g, Protein 31 g, Carbohydrates 39 g, Cholesterol 69 mg, Sodium 176 mg, Dietary Fiber 3 g, Dietary exchanges: 2 Starch, 2 Vegetable, 1/2 Fat WW Points based on the above for the WW 123 Success program (prior to 2001) = 8 points * Exported from MasterCook * California King Salmon Quiche Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Pies, Pastry & Crusts Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup salmon -- cooked and flaked 1 pie crust (9-inch pie pan) 3 large potatoes -- thinly sliced 2 eggs -- (or 3 egg whites or equivalent, -- Eggbeaters, etc.) 1/2 cup nonfat milk 1 cup nonfat cottage cheese 2 tablespoons dill (preferably fresh) -- chopped 1/4 teaspoon salt and pepper Layer potato slices in pie crust, then add flaked salmon. Mix remaining ingredients in mixing bowl and pour carefully over pie. Bake at 325 degrees F for 25-30 minutes, or until knife blade comes out clean. Serve at room temperature or chilled. Source: "California Seafood Council" S(Internet Address): "http://www.ca-seafood.org/index.htm" From PatHanneman - - - - - - - - - - - - - - - - - - - Suggested Wine: Chardonnay * Exported from MasterCook * Caramelized Onion And Canadian Bacon Strata Recipe By :Cooking LIght Jan/Feb 2001 Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon butter 1 1/2 cups onion -- vertically sliced 1 1/3 cups red bell pepper -- finely chopped 3/4 cup Canadian bacon -- chopped 6 cups cubed sourdough bread -- (1-inch) -- (about 12 ounces) Cooking spray 2 cups 1% low-fat milk 1 1/2 tablespoons spicy brown mustard 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 4 large egg whites 2 large eggs 1 cup shredded lowfat Swiss cheese -- (4 ounces) A strata is always a good option for a make-ahead meal since you assemble it in advance. You can deliver it unbaked, but be sure to include baking instructions. 1. Melt butter in a large nonstick skillet over medium-high heat. Add onion, and saute 4 minutes. Reduce heat; cook 10 minutes or until golden brown, stirring occasionally. Add bell pepper; cook for 1 minute. Remove from heat; stir in bacon. 2. Arrange 3 cups bread in an 11 x 7-inch baking dish coated with cooking spray; top with half of onion mixture. Repeat layer with remaining bread and onion mixture. 3. Combine milk and next 5 ingredients (milk through eggs) in a medium bowl; stir well with a whisk. Pour egg mixture over bread mixture, and top with the cheese. Cover and refrigerate at least 8 hours or overnight. 4. Preheat oven to 375 degrees. 5. Let the casserole stand 30 minutes at room temperature. Uncover and bake at 375 degrees for 40 minutes or until golden brown. Let stand 5 minutes before serving. Yield: 6 servings. CALORIES 340 (30% from fat); FAT 11.5g (sat 5.7g, mono 3.7g, poly 1.1g); PROTEIN 21.8g; CARB 37g; FIBER 2g; CHOL 105mg; IRON 2.4mg; SODIUM 926mg; CALC 358mg From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Caramelized Onions, Made Simple Recipe By :Cooking LIght Jan/Feb 2001 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Onions -- see directions An easy way to go for the gold. All onions become sweeter with caramelization. We often use yellow onions to test our recipes, although white and red varieties work well, too. These tips and techniques will help you make the Caramelized Onion and Canadian Bacon Strata on page 145 of our Jan/Feb 2001 issue-or any other recipe that calls for this yummy ingredient. 1 pound of onions yields about 3 cups vertically sliced onion. 3 cups slivered onion yield about 1 cup caramelized onion. 8 cups slivered onion yield about 2-1/2 to 3 cups caramelized onion. Stir occasionally during the first 5 minutes of caramelization, then more frequently during the last 10 or so minutes. It's important to keep the onions moving. The onions should be a deep golden brown, but not burned, so watch them closely. Onions need lots of space to caramelize, so make sure your pan is large enough. Use a 12-inch skillet to caramelize 3 cups of onions; use a Dutch oven to caramelize 4 cups or more. From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Caraway Cheese Spread Recipe By :B. Hinman & M. Snyder, Lean and Luscious, p. 14 Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups nonfat ricotta cheese 1 tablespoon Dijon mustard 3 tablespoons onion -- very finely minced 2 teaspoons caraway seed 2 teaspoons paprika In a small bowl, combine all ingredients, mixing well. Chill several hours, or overnight, to blend flavours. Serving Ideas : Spread on thin slices or dark rye or in celery sticks. Makes 8 servings, 3 tablespoons per serving. MC4 analysis, per serving: 40.0 Calories 0.2 g fat 2.9 g carbohydrate 0.2 g fiber 5.1% calories from fat - - - - - - - - - - - - - - - - - - - NOTES : Bobbie Hinman & Millie Snyder, "Lean and Luscious," Prima Publishing, 1995. ISBN 0-7615-0015-4. Formatted by Ellen Pickett 1999-July-6. This recipe is an adaptation of an Eastern European recipe. Each serving provides 1/2 protein serving plus 8 additional calories. * Exported from MasterCook * Cherry Delicious Pie Recipe By :Prevention Quick and Healthy Desserts (2001 calendar) Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Pies, Pastry & Crusts Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Crust 2 tablespoons reduced calorie butter blend 2 tablespoons apricot jam 3/4 cup fine graham cracker crumbs 1/3 cup Grape-Nuts(r) 2 tablespoons sugar Filling 8 ounces nonfat cream cheese 2/3 cup powdered sugar 1 1/2 teaspoons fresh lemon juice 1 teaspoon vanilla extract 1 cup reduced-fat ricotta cheese 1 1/2 cups frozen reduced-calorie whipped topping -- thawed 1 can reduced-calorie cherry pie filling -- 20 oz Crust: Preheat the oven to 375F. Spray a 9" pie plate with cooking spray. Set aside. In a small saucepan, heat the butter blend and jam until just melted. In a medium bowl, stir together the cracker crumbs, cereal, and sugar. Drizzle in the the butter-jam mixture. Stir until well mixed. Transfer the crumb mixture to the prepared pie plate. Press the crumb mixture firmly in the bottom and up the sides of the pie plate. Bake for 5 to 7 minutes, or until the edges are lightly browned. Cool on a rack before filling. Filling: In a large bowl, beat together the cream cheese, powdered sugar, lemon juice, and vanilla extract until mixed. Stir in the ricotta cheese until well combined. Then fold in the whipped topping Spread the mixture evenly in the crust. Carefully spread the pie filling on top. Chill the pie for at least 4 hours before serving. NOTE: Even frozen, reduced-calorie whipped topping contains a significant amount of fat, so use it judiciously. From Healthy Homestyle Cooking by Evelyn Tribole. Cal: 200 Fat: 4g Fiber: 2g Sodium: 52 mg From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken And Vegetable Bow Tie Soup Recipe By :Pillsbury Classic Ckbks,Home-Cooked Soups & Stews 2/2001 Serving Size : 6 Preparation Time :0:30 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon oil 1 stalk celery -- thinly sliced 5 1/2 cups ready-to-serve chicken broth -- (3 -14-1/2 oz cans) 2 cups water 1 pound Green Giant Select(r) Frozen Broccoli, Carrots and Cauliflower 2 cups cubed cooked chicken 1 cup uncooked bow tie pasta (farfalle) 1/4 teaspoon poultry seasoning Heat oil in large saucepan over medium-high heat until hot. Add celery; cook and stir 2 to 3 minutes or until crisp-tender. Add broth and water; bring to a boil. Add frozen vegetables; return to boil. Add all remaining ingredients; mix well. Simmer 15 minutes or until pasta and vegetables are tender, stirring occasionally. If desired, season to taste with salt and pepper. Serving Ideas : Served hot from the oven, Pillsbury Grands!(r) Refrigerated Flaky Biscuits are a perfect accompaniment to this chicken noodle soup. 6 (1-2/3 cup) servings. S(MC formatted in 2001 by): "hdeacey@mail.com (Feb. 15/01)" - - - - - - - - - - - - - - - - - - - NOTES : Using MasterCook Nutritional Values, the WW Points for the 123 Success program are 4 INGREDIENTS INFO: For this soup, use leftover cooked chicken, cooked chicken from the deli, or frozen cubes cooked chicken, thawed. INGREDIENT SUBSTITUTION: Other medium-sized pasta shapes such as shells, rotini, or fusilli, can be used in place of the bow tie pasta. * Exported from MasterCook * Chicken Hash Recipe By :The AJC Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Potatoes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 cups frozen hash brown potatoes -- thawed 2 cups chopped cooked chicken breast 1/4 cup fat-free chicken broth 1 teaspoon Worcestershire sauce 1 large chopped onion 1 large chopped red bell pepper 1/4 teaspoon dried sage 1/2 teaspoon black pepper 1/2 teaspoon salt 1 tablespoon oil ketchup or salsa In a large bowl combine all ingredients except oil, ketchup and salsa. Heat oil in a large nonstick skillet. Add hash and press over bottom of pan. Cover and cook over medium-high heat. Use a spatula to loosen crusty bottom of hash, press down and continue cooking. Repeat 2 or 3 times for a total cooking time for 20 minutes or until hash is golden. Serve with ketchup or salsa. Source: "Formatted by Whome40@aol.com Feb 2001" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Italiano Recipe By :Pillsbury Classic Ckbks,Best-Ever Chicken,9/1999 #223 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound boneless, skinless chicken thighs 1 medium onion -- chopped 1/2 cup pitted ripe olives -- halved 2 tablespoons capers 1 teaspoon dried oregano leaves 1/2 teaspoon salt 1/2 teaspoon dried rosemary leaves -- crushed 1/4 teaspoon garlic powder 2 cups canned diced tomatoes -- undrained 1/4 cup water 1 tablespoon cornstarch Place chicken in 3-1/2 to 4-quart slow cooker. Top with onion, olives and capers. Sprinkle with oregano, salt,rosemary and garlic powder. Pour tomatoes over chicken. Cover; cook on low setting for 7 to 10 hours or until chicken is fork-tender, its juices run clear and onion is tender. Remove chicken and vegetables from slow cooker with slotted spoon; place on serving platter. Cover to warm. In small bowl, combine water and cornstarch; blend well. Add to slow cooker. Increase setting to high; cook until thickened. Serve with chicken. Serving Ideas : This chicken is delicious served over pasta. Cook your favourite shape of noodle and divide the cooked pasta among single-serving bowls. Spoon the chicken and sauce over the pasta and garnish each serving with sprigs of fresh oregano or rosemary. Add crusty bread, a green salad and Chianti wine. 4 Servings. S(MC formatted in 2001 by): "hdeacey@mail.com (February 12, 2001)" - - - - - - - - - - - - - - - - - - - NOTES : Using the MasterCook Nutritional Values and the WW 123 Success program the Points are 6 _____ * Exported from MasterCook * Chinese Chicken Recipe By :unknown Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound skinless boneless chicken breasts 1 tablespoon Vegetable Oil 1 cup Broccoli florets 1 cup cauliflower flowerets 4 Green onions -- cut in 1" pieces 1/2 pound Mushrooms -- sliced 2 tablespoons Low-sodium soy sauce 3 tablespoons Dry sherry 1 teaspoon Arrowroot -- dissolved in 2 tablespoons Water 1 teaspoon grated Ginger root 1/4 teaspoon Sesame oil Trim any fat from chicken and thinly slice diagonally. In a large non-stick or wok, heat oil and stir-fry chicken 3 or 4 minutes or until cooked through. Remove with a slotted spoon and keep warm. Add broccoli and cauliflower, stir fry 2 minutes. Add mushrooms, green onions, soy sauce, sherry and gingerroot; stir-fry 2 minutes. Add dissolved arrowroot, sesame oil, peanuts and chicken. Cook until heated through. Source: "FamilyCorner.com Magazine February 8, 2001" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Diabetic _____ * Exported from MasterCook * Chocolate Chestnut Torte Recipe By :Alice Medrich, "Chocolate and the Art of Lowfat Desserts" Serving Size : 10 Preparation Time :0:00 Categories : Chocolate Desserts Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ozs bittersweet chocolate -- finely chopped 1/2 cups dutch process cocoa powder -- plus 1/2 tbsp dutch process cocoa powder 3/4 cups sugar -- divided 1/2 cups boiling water 1/2 cups chestnut spread -- sweetened puree 2 egg yolks 1 tbsp rum 1 tsp vanilla extract 4 egg whites 1/4 tsp cream of tartar -- scant 1/4 cups all-purpose flour 1 tsp powdered sugar --- Maida's Cream: 1 cups lowfat cottage cheese -- 1% fat 1 1/2 tbsps sugar 1/8 tsp vanilla extract 1/4 cups chestnut spread -- Betsy's addition We are going to friends' for dinner tonight. She is the consummate hostess and cook. We love going to cooking classes together, and occasionally we will do a shared dinner, with one of us doing some courses and the other doing the other courses. She is doing some wonderful lobster meal tonight and asked me to bring dessert. She usually doesn't give any kind of direction, but this time said that she wanted something to go with a pear liqueur she had gotten for Christmas. I did some searching and came up with this recipe. I thought the chocolate with the hint of the chestnut would be great with the pear liqueur. Finding the chestnut puree was an adventure in New Hampshire, but I found a wonderful Italian gourmet market that had it. I was amazed to see that it has no fat. I assumed that chestnuts like other nuts would be high in fat. Maida's Cream is like a Creme Fraiche. I added some of the chestnut spread to bring out the subtle flavoring in the torte. While I haven't tried the finished product, I sampled the batter and the cream and it is wonderful! --- Position the rack in the lower third of the oven and preheat to 350F. Place a round of parchment paper on the bottom of an 8" springform pan and spray sides with vegetable oil spray. Combine chopped chocolate, cocoa, and half the sugar in a large mixing bowl. Pour in the boiling water and whisk until mixture is smooth and chocolate is completely melted. Stir in the chestnut spread, egg yolks, rum, and vanilla. Set aside. Combine the egg whites with the cream of tartar. Beat at medium speed until soft peaks form. Gradually sprinkle in the remaining sugar and continue to beat at high speed until stiff but not dry. Whisk the flour into the chocolate mixture. Fold in a quarter of the egg whites to lighten it. Fold in the remaining egg whites. Scrape the batter into the pan and smooth top. Bake until a skewer or toothpick inserted into the center of the torte comes out with a few moist crumbs clinging to it, about 30-35 minutes. Cool torte in the pan on a rack. It will sink in the center as it cools. Torte may be prepared to this point and stored, covered, at room temperature or refrigerated for 1 or 2 days or frozen, well wrapped for up to 2 months. To Serve: Slide a thin knife or spatula around the sides of the pan to release the torte. Remove the sides and bottom of springform or invert cake pan to unmold. Remove the paper liner from the bottom and turn the torte right side up. Sieve a little powdered sugar over the torte. Serve with a dollop of Maida's cream, or a scoop of frozen yogurt if desired. Maida's Cream: Put the cottage cheese in a food processor and process it for 2 to 3 minutes, or until silken (I added the chestnut paste here). Add the sugar and vanilla. Taste and more if necessary. Chill. Cream may be refrigerated, covered, for 3 to 4 days. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 4 WW points * Exported from MasterCook * Chocolate Chip Cocoa Bars Recipe By :Prevention Quick and Healthy Desserts (2001 calendar) Serving Size : 16 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup unbleached all-purpose flour 2/3 cup cocoa powder 1 large egg 3 large egg whites 1 teaspoon instant coffee -- dissolved in 1 teaspoon hot water 1 teaspoon vanilla extract 1/2 cup unsweetened applesauce -- drained 3/4 cup sugar 4 ounces semisweet mini-chocolate chips Preheat the oven to 350F. In a medium bowl, whisk together the flour and cocoa. Set aside. In a large mixing bowl, whisk together the egg and egg whites until combined. Add the dissolved coffee, vanilla extract, and applesauce, and stir until combined. Add the sugar, and stir until dissolved.Fold in the flour mixture and chocolate chips until the dry ingredients are just moistened. Pour the batter into a lightly sprayed 13" x 9" pan, and bake for 30 minutes. Cool on a rack, and cut into squares. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Chippers Recipe By :Prevention Quick and Healthy Desserts (2001 calendar) Serving Size : 40 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/4 cups unbleached all-purpose flour 1/4 cup cornstarch 1 teaspoon baking soda 1/2 teaspoon salt 1/4 cup butter or margarine -- softened 2 ounces reduced-fat cream cheese -- softened 3/4 cup granulated sugar 3/4 cup packed brown sugar 1 egg 1 egg white 1 teaspoon vanilla extract 3/4 cup chocolate chips Preheat the oven to 375F. Lightly coat a baking sheet with cooking spray. in a medium bowl, combine the flour, cornstarch, baking soda, and salt. In a large bowl, combine the butter and cream cheese. With an electric mixer on medium speed, beat for 1 minute, or until smooth. Add granulated sugar and brown sugar. Beat until light and creamy. Add the egg, egg white, and vanilla extract. Beat until smooth. reduce the mixer speed to low. Add the flour mixture in 2 parts, beating just until combined. With a spoon, stir in the chocolate chips. Drop the dough by rounded teaspoonfuls onto the prepared baking sheet. Bake for 9 to 12 minutes, or until golden. Cool the cookies on a rack. Repeat until all the cookies are baked. From The New Classics Cookbook by Anne Egan. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Choose Food To Suit Your Mood (Prevention Feb Tip) Recipe By :Prevention 2001 Calendar Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Choose food to suit your mood: If you simply must give in to a craving, weight loss experts say to at least make sure you choose something that's low-far -- and that complements the emotions fueling your appetite. TRY THIS: Angry? Crunch out your aggressions on hard pretzels or raw veggies. Feeling blue? Indulge in smooth, creamy, comforting low-fat yogurt or pudding. you'll feel more satisfied if you make a mood-food match, and, in turn, you'll likely eat less. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chunky Eggplant Chickpea Curry Recipe By :fatfree.com Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can chickpeas -- (garbanzo beans) 1 medium eggplant 1 small onion -- thickly sliced 3 garlic cloves -- chopped (3 to 4) 1/2 cup frozen peas 1/2 can chopped tomatoes -- with juice - spices to taste: curry powder turmeric cumin cayenne pepper salt (makes enough for 2 with lots of leftovers) Poke a few holes in the eggplant with a fork and bake in a 450 degree oven for 30 minutes. (You can skip this step, but you'll have to simmer the curry longer.) Process garbanzo beans in a food processor until smooth (I just used some leftover hummus I had made for a party). Peel eggplant and chop into 1 inch cubes. Spray a frying pan with nonstick spray. Saute onion and garlic until browned. Add eggplant, peas and tomatoes and stir (if you skipped baking the eggplant beforehand, cover and simmer until eggplant softens, add water if necessary). Add processed garbanzo beans and spices, stir until all ingredients are blended together and simmer until heated. Serve over brown rice with a dollop of soy sour cream. From RBrown9213@aol.com - - - - - - - - - - - - - - - - - - - NOTES : For those of you not on the fatfree@fatfree.com list, here is a recently posted recipe posted by a ff list member, which I think you might enjoy and which has been said to be excellent: (Sunny) ENJOY !! This is a tried and true recipe! * Exported from MasterCook * Coconut-fish Chowder Recipe By : Serving Size : 4 Preparation Time :0:20 Categories : Eat-LF Mailing List Fish & Seafood Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup uncooked instant rice 1/2 cup thinly sliced green onions 1 medium red bell pepper -- coarsely chopped 1 garlic clove -- minced 14 1/2 ounces ready-to-serve chicken broth -- (1 can) 14 ounces lite coconut milk -- (1 can) 1 tablespoon lime juice 1/2 teaspoon salt 1/8 teaspoon ground red pepper -- (cayenne) 1/8 teaspoon turmeric 1 pound orange roughy fillets -- cut into 1" pieces 1/4 cup chopped fresh cilantro Sliced green onions In large saucepan, combine all ingredients except fish, cilantro and sliced green onions. Bring to a boil. Add fish. Reduce heat; simmer 5 to 8 minutes or until fish flakes easily with fork, stirring occasionally. Stir in cilantro. Sprinkle each serving with sliced green onions. 4 (1 1/2 cup) servings From "Helen Deacey" - - - - - - - - - - - - - - - - - - - NOTES : Using the information below WW Points (123 Success Program prior to 2001) = 6 Points. NUTRITION INFORMATION PER SERVING: SERVING SIZE 1-1/2 Cups Calories 260, Calories from Fat 60, Total Fat 7g, Saturated 5g, Cholesterol 25mg, sodium 710mg, Total Carbohydrate 26g, Dietary Fiber 1g, Sugars 5g DIETARY EXCHANGES: 1-1/2 Starch, 2-1/2 Meat,1 Fat INGREDIENT INFO: Coconut milk is common in Thai and Indian Cuisine. It is the product of straining coconut meat that has been simmered in water. Lite coconut milk in made from a second simmering of the Coconut milk cannot be used interchangeably with cream of coconut, a sweetened product used for drinks and desserts. Look for coconut milk and lite coconut milk in the international foods section of the grocery store. INGREDIENTS SUBSTITUTION: Found in New Zealand's water, orange roughy is a firm, white mild-flavoured fish that's low in fat. Other firm white fish, such as cod, haddock or halibut, can be used in this chowder. * Exported from MasterCook * Couscous With Steamed Broccoli Or Three-pepper Saute Recipe By :lowfatcooking.about.com/gi/dynamic/ Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Quick & Simple Ideas Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- couscous broccoli red and green bell peppers yellow bell pepper olive oil oregano CousCous with Steamed Broccoli or Three-Pepper Saute - Cook couscous according to package directions (usually, this only takes about 5 minutes). If you're doing the broccoli, chop it into equal-sized florets, put the florets into a medium/large saute pan, add a little bit of water, cover and steam over medium heat for 5-6 minutes. (Obviously, you can also use a steamer basket for this, if you have one.) Check to make sure the pan doesn't run out of water before you're done steaming. To prepare the pepper saute, slice three peppers - one green, one red, and one yellow - thinly into strips. Saute in a little olive oil and spice with oregano or your favorite seasoning. Serve the broccoli or the peppers over the couscous, and you can add a side dish or bread, if you like. Preparation time = 7-10 minutes. http://lowfatcooking.about.com/gi/dynamic/offsite.htm?site=http%3A%2F%2Fwww.g eocities.com%2FRainForest%2F6509%2Ffast.htm Source: "formatted by Whome40@aol.com Feb 2001" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cranberry Cake Recipe By :The AJC Serving Size : 16 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large egg 1/3 cup sugar -- plus 3 teaspoons sugar 1/2 cup milk 1 tablespoon oil 1 tablespoon orange juice 1/4 teaspoon almond extract 1 1/2 cups all-purpose flour -- divided 2 teaspoons baking powder 1/2 teaspoon salt vegetable cooking spray 2 cups fresh cranberries 2 tablespoons butter Preheat oven to 375. Beat egg. Add 1/2 cup sugar, milk, oil, orange juice and almond extract. Mix well. Combine 1 cup flour, baking powder and salt. Add to egg mixture and mix. Pour into an 8x8x2 inch pan that has been sprayed with cooking spray. Chop cranberries in a food processor, spoon over batter. Mix 1/2 cup flour with 3 tbsp sugar and cut in butter or margarine. Sprinkle over cranberries. Bake 25 -30 minutes. Serve warm. From: Wheat Foods Council. Source: "Formatted by Whome40@aol.com Feb 2001" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cranberry Orange Muffins With Glaze Recipe By :Susan Freinkel: Cranberries Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups all-purpose flour 2/3 cup sugar -- plus 2 tablespoons sugar -- divided 2 teaspoons baking powder 1 teaspoon cinnamon 1/2 teaspoon salt 1/2 teaspoon baking soda 3/4 cup coarsely chopped cranberries fresh or frozen cranberries (do not thaw) 2/3 cup lowfat buttermilk 1/4 cup butter -- melted 1 large egg -- lightly beaten 4 teaspoons finely grated fresh orange peel 1 teaspoon vanilla OPTIONAL GLAZE: 1/3 cup powdered sugar 2 teaspoons orange juice Heat oven to 400F. Line l2 medium muffin cups with paper liners. In a medium bowl, combine flour, 2/3 cup of the sugar, baking powder, cinnamon, salt, and baking soda; mix well. In a small bowl, toss cranberries with remaining 2 tablespoons sugar; stir into dry ingredients. Add buttermilk, butter, egg, orange peel, and vanilla; mix just until dry ingredients are moistened. Spoon batter into prepared muffin cups, filling almost full. Bake 20 minutes or until golden brown; a toothpick inserted in the center should come out clean. Transfer pan to wire cooling rack; let stand 5 minutes. Transfer muffins to cooling rack. If desired, mix sugar and orange juice to form a glaze; drizzle over muffins. Serve warm or at room temperature. Source: "Health Magazine 2000-11/12" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : I just heard from a friend who got to try these cranberry muffins before I did. She LIKED em '-) I put her comments in the notes. Review - I used fresh cranberries. Chopped them up in food processor. Actually, I used an extra couple tablespoons of them. We like sweet/tart and these were just perfect! DH commented on how "light" they were. Deelish. The batter makes an evenly perfect 12 muffins. I did not bother with the glaze and they did not need it. Nor did I have buttermilk but that made no difference. Yum....thanks. Were they good! --JP 2001-02-15 * Exported from MasterCook * Creamy Ginger-tomato Soup Recipe By :Bluestein and Morrissey: 99% Fat-Free Meals in 30 Minutes Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups boxed strained tomatoes 1/2 cup evaporated skim milk 1/4 cup ginger -- grated 2 tablespoons ginger -- grated salt ground black pepper -- to taste fresh chives -- snipped, for garnish In a medium saucepan, combine the tomatoes and evaporated milk. Wrap the ginger in paper toweling and squeeze the juice into the pan. Cook over medium heat for 4 to 5 minutes, stirring occasionally, until steaming. Season with salt and pepper. Ladle 1 cup into each of 4 soup bowls and garnish with the chives. From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : An easy homemade soup. * Exported from MasterCook * Creamy Tofu Pasta Recipe By :Maureen Keane and Daniella Chace 1997 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons extra-virgin olive oil 4 large garlic clove -- chopped fine 1/4 cup finely chopped red onion 32 ounces soft tofu 1/2 cup water 3 1/2 tablespoons tamari or light soy sauce 1 1/2 teaspoons dried sweet basil 2 cups hot cooked pasta 1/4 cup chopped fresh parsley Heat the olive oil in a small pan. Add garlic and onion and saute over medium-low heat until the onion is translucent. In food processor, blend the tofu until it reaches a uniform consistency. Pour the blended tofu into saute pan with the garlic and onion, and cook for 5 minutes over medium heat. Add water, tamari, and basil to the pan and cook for 5 minutes more. Pour the tofu sauce over cooked pasta. Toss well and sprinkle with parsley. Serve immediately. Description: "Similar to "alfredo"" Cuisine: "Vegetarian" Source: "What to Eat If You Have Cancer Cookbook" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Hinoichi Tofu sells soft tofu in 14-oz ("dessert tofu) and 19-oz ("Soft regular)" water-packed tubs. Soft is a custard-like tofu used for sauces, dips, drinks and pureed recipes. The soft bean curd (sometimes called silken tofu) is also available in shelf-stable packs that do not require refrigeration. -pat Here's a peek at the anti cancer and healing diet. This recipe -- Similar to alfredo -- comes from "What to Eat If You Have Cancer Cookbook" Caution: This is not "lowfat" in the "under 30% of the calories from fat" meaning of the word. Salt is high, too. * Exported from MasterCook * Creamy Wild Rice And Mushroom Soup Recipe By :Taste Test: fat-free broth Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package Uncle Ben's fast-cooking long grain & -- 6 oz box wild rice 1 onion -- chopped 1 pound variety sliced mushrooms 1/2 cup chopped green bell pepper 1/3 cup all-purpose flour 4 cups low-sodium defatted chicken broth such as Swanson's natural goodness, low salt 12 ounces evaporated skim milk Cook rice according to package directions; set aside. In a pot coated with nonstick cooking spray, saute the onion, mushrooms and bell peppers until tender. Add flour, stirring. When aroma from flour is slightly nutty, add broth and heat until boiling. Add the milk and rice. Season to taste. Add more broth if too thick. Source: "Quick and Light (magazine) 2001 Feb" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : we could knock this up a notch or two with celery and carrot and a splash of sherry. A pinch of savory or thyme. * Exported from MasterCook * Curried Lentils Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 500 g dried brown lentils 2 large onions 1 can peeled whole tomatoes 4 cloves garlic 1 tablespoon finely chopped fresh ginger 2 bay leaves -- (about) a few sticks cinnamon 2 tablespoons chutney 1 tablespoon curry powder 2 teaspoons Turmeric 1/2 cup freshly chopped coriander leaves 1/3 cup cooking oil -- or as needed We're always looking for bread spreads. Found this one in a file of recipes from a weekly column (see source). Don't see why we need THAT much oil. Still it's a spread for bread so I'll leave the original amount in the recipe. He says this keeps in the refrigerator for awhile. This is an easy to make dish that can be served with rice as a starter or main course. It is also delicious served cold or at room temperature. And it is heavenly on fresh bread or rolls as a sandwich. (Note: You can dress this dish up or down, depending on your preference for hot food by adding a finely chopped chili or two, plus a dash or two of Tabasco sauce) Empty the lentils in a large saucepan and cover with water. Cook over moderate heat until done. Do not add salt during the cooking process. Once the lentils are done remove from heat and let them sit in the pot in the liquid in which it was cooked. Slice onions finely and brown in the oil. Then add garlic and ginger and cook for about three minutes. If the onions get too dry add a little liquid from the lentil pot. Chop the tinned tomatoes and add to the onion mix. Cook for a few minutes, then add all the ingredients except for the coriander. Gently cook this for about 15 minutes. Taste and add salt if necessary. Now add the sauce to the lentils, add the fresh coriander, stir and let it idle along for about 5 minutes. You can keep this in a non-metal container in the refrigerator for quite a while. source: http://bistro.iafrica.co.za/cooking/ From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curried Vegetable Wrap Recipe By :New American Heart Assn Cookbook: Vegetarian Entrees Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup uncooked rice -- such as long-grain, medium-grain, basmati or brown 1 medium onion 1 pound zucchini (3 medium) 2 medium green bell peppers -- or large vegetable oil spray 1 teaspoon canola oil 3 medium tomatoes -- peeled and chopped or 14.5-oz can diced tomatoes -- drained 1/4 cup dried currants or raisins (optional) 2 teaspoons curry powder 1 teaspoon ground cumin 3/4 teaspoon hot pepper sauce -- or to taste 8 10 inch fat-free flour tortillas Prepare rice without margarine or salt. Meanwhile, cut onion in half lengthwise, then in thin half-moon slices; cut zucchini into 1/2-inch cubes; cut belle peppers into 1/2-inch squares. Spray a large nonstick skillet with vegetable oil. Add oil and heat over high heat, swirling to coat. Saute onion for 3 to 3 minutes, or until it starts to soften, stirring occasionally. Reduce heat to medium. Add zucchini and bell peppers. Cook for about 10 minutes or until vegetables are soft. Meanwhile, warm the tortillas (on splatter screen resting on skillet). Stir in the tomatoes, currants, spices and pepper sauce. Place 1/4 cup rice and 1/2 cup vegetables in center of a tortilla, spreading horizontally to about 2 inches from each side. Fold one side of tortilla over filling, fold to where filling stops. Fold bottom up and top down to form a package that's open on one end. Place seam side down on a serving plate. Repeat for remaining tortillas. Cuisine: "Vegetarian" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Currants add piquancy to this dish without being noticeably fruity. If you are using raisin, cut them into smaller pieces to be as subtle as currants. Tip: spray kitchen shears or knife with vegetable oil to make cutting raisins easier. * Exported from MasterCook * Easy Italian Vegetable Soup Recipe By :FBNR - Slow Cooker Recipes (Feb. 2001) Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 14 1/2 ounces diced tomatoes -- undrained (1 can) 10 1/2 ounces condensed beef broth -- undiluted (1 can) 8 ounces sliced mushrooms 1 medium zucchini -- thinly sliced 1 medium green bell pepper -- chopped 1 medium yellow onion -- chopped 1/3 cup dry red wine -- OR 1/3 cup beef broth 1 1/2 tablespoons dried basil leaves 2 1/2 teaspoons sugar 1 tablespoon extra virgin olive oil 1/2 teaspoon salt 4 ounces shredded mozzarella cheese -- (1 cup), optional Combine tomatoes, broth, mushrooms, zucchini, bell pepper, onion, wine, basil and sugar in slow cooker. Cook on LOW 8 hours or on HIGH 4 hours. Stir oil and salt into soup. Garnish with cheese, if desired. Makes 5 to 6 servings. S(MC formatted in 2001 by): "hdeacey@mail.com (Feb. 19/01)" - - - - - - - - - - - - - - - - - - - NOTES : Using MC Nutritional Values, using shredded mozzarella cheese, WW 123 Success points = 3 Points (program prior to 2001) Points for soup without mozzarella cheese - 1 point * Exported from MasterCook * Egg Burrito Recipe By :Light & Healthy Microwave Cking,Janet Emal&Elizabeth Taylor Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Mexican & Southwestern Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup Egg Beaters(r) 99% egg substitute -- or 1 egg beaten 1/4 cup chopped green onions 2 cherry tomatoes -- cut in quarters 1 flour tortilla -- 7" 2 tablespoons shredded sharp cheddar cheese 1 tablespoon Salsa -- if desired In a 2-cup glass measure, combine egg, green onion and tomato. Microwave on 100% power (HIGH) 30 seconds. Stir; microwave on 100% power (HIGH) 30 seconds more. Spoon egg mixture in centre of tortilla. Sprinkle with 1 tablespoon cheese. Roll up: place on a microwave-safe plate, seam-side down. Sprinkle with remaining 1 tablespoon cheese. Microwave on 100% power (HIGH) 30 seconds or until cheese is melted. Serve with 1 tablespoon of salsa, as desired. Makes 1 Serving. ***Please note that the recipe used a 650 Watt oven you will have to adjust the recipe to the Wattage listed for your machine. Helen D.*** S(MC formatted in 2001 by): "hdeacey@mail.com (Feb. 10/01)" - - - - - - - - - - - - - - - - - - - NOTES : IMPORTANT: Microwave oven used was 650-700 watts. Adjust the recipe according to the wattage of your machine. WW points are based on the 123 Success program, and used the MasterCook Nutritional Values. (5 Points using Egg-Beaters) (7 Points using egg) * Exported from MasterCook * Falafel Sandwiches Recipe By :lowfatcooking.about.com/gi/dynamic/ Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Quick & Simple Ideas Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- falafel mix pita bread sprouts lettuce chopped tomatoes Falafel sandwiches - falafel is a spicy Mediterranean patty made from fava beans and chickpeas. Usually, these patties are fried, but you can bake them for a lower-fat meal. Grab a falafel mix from the store; you'll find these in health food stores or in well-stocked grocery stores near the couscous & tabbouleh. Near East makes a very good mix. Prepare according to package directions, then stuff in pita bread with sprouts, lettuce, and chopped tomatoes. These sandwiches are very dense and filling. Preparation time = 10 minutes if fried, 40 minutes if baked. http://lowfatcooking.about.com/gi/dynamic/offsite.htm?site=http%3A%2F%2Fwww.geocities.com%2FRainForest%2F6509%2Ffast.htm Source: "Formatted by Whome40@aol.com Feb 2001" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fresh Berry Shortcake Recipe By :Prevention Quick and Healthy Desserts (2001 calendar) Serving Size : 8 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups unbleached all-purpose flour 2 teaspoons baking powder 1/4 teaspoon baking soda 3 tablespoons sugar -- plus 1/3 cup sugar 1/4 cup butter or margarine -- cut into small pcs 2/3 cup buttermilk -- plus 2 tablespoons buttermilk 1 1/2 pints assorted berries 2 tablespoons orange juice 2 cups nonfat frozen vanilla yogurt Preheat the oven to 400F. Coat a baking sheet with cooking spray. In a large bowl, combine the flour, baking powder, baking soda, and 2 tablespoons of the sugar. Cut in the butter until the mixture resembles cornmeal. Add 2/3 cup of the buttermilk, stirring with a fork until the dough comes together. Turn the dough onto a lightly floured surface. Gently pat or roll o 1/2 " thickness. Using a 3"-round cutter or large glass, cut 8 biscuits. Transfer to the prepared baking sheet. Brush with the remaining 2 tablespoons buttermilk. Sprinkle with 1 tablespoon of the remaining sugar. Bake for 12 to 15 minutes, or until golden. Cool on a rack. Meanwhile, in a large bowl, combine the berries, orange juice, and remaining 1/3 cup of sugar. Allow to sit for 10 minutes to draw out the berry juices. Split the biscuits crosswise in half. Place a biscuit bottom on each of 8 dessert plates. Top with the berry filling and a scoop of yogurt. Cover with the biscuit tops. Cal: 319 Fat: 2g Sodium: 58mg From "Ellen C." - - - - - - - - - - - - - - - - - - -