* Exported from MasterCook * Ginger Snaps #2 Recipe By :"Karl & Pam" , fatfree.com Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 3/4 cups flour -- ( I use whole wheat) 1 1/2 teaspoons ground ginger 1 1/2 teaspoons ground allspice 1 teaspoon baking soda 1 1/2 cups sugar 1 tablespoon vegetable oil 3/4 cup applesauce 4 tablespoons molasses extra sugar for rolling Makes 36-48 cookies Mix together the flour, ginger, allspice and baking soda; set aside. In a large bowl, cream together the oil and sugar. Stir in the applesauce and molasses. Add dry ingredients to the wet mixture and mix until just blended. Preheat the oven to 375 F degrees. Oil cookie sheets. ( I use cooking oil spray) Roll a scant tablespoon of dough into a ball and roll the balls in sugar. Place the balls on the prepared cookie sheet, flatten slightly. Bake for 6 to 8 minutes in the preheated oven for chewy cookies, 12 to 15 minutes for crisp cookies. Cool on wire racks. Makes 3 to 4 dozen. nf note: Nutritional analysis per MC: Per cookie, making 3 dozen calories 77.3 fat .6g CFF 6.3% fiber 1.2g Protein 1.3g From Natalie Frankel - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ginger-cilantro Pesto Noodles Recipe By :PASTA DINNERS 1,2,3 by Virginia Willis. Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound spaghetti 3 cups tightly packed cilantro leaves 3 garlic cloves 2 tablespoons chopped peeled fresh ginger 1/4 cup chopped tofu 1/3 cup vegetable oil Soy sauce or tamari to taste Freshly cracked black pepper to taste Cook the pasta according to package instruction. While the pasta is cooking, in a food processor or blender combine the cilantro, garlic, ginger, tofu and oil. Process to combine. Drain the pasta, pour the pesto over the hot pasta, and toss to coat. Season with soy sauce or tamari and pepper. Source: "http://jas.family.go.com/Family/cookbook.app?page=Recipe&bookID=10006&chapterID=10078" Copyright: "1996 by Crown Publishers" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This is an Asian-flavored pesto, packed with cilantro for a knock-your-socks-off flavor. The pesto will keep covered for up to two weeks in the refrigerator. Melissa, this might go well with that tofu you mentioned.. * Exported from MasterCook * Give Salsa A Makeover! (Prevention June Tip) Recipe By :Prevention 2001 calendar Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Salsa Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Tropical salsa: 1 jar salsa chopped orange -- or mango or papaya or pineapple --- Zippy Salsa: 1 jar salsa minced cilantro minced parsley minced garlic minced shallots minced hot peppers Give Salsa a Makeover! Salsa's a staple of summer cooking -- it ages on grilled fish or chicken, with baked tortillas, or atop a light salad. Tired of the plain old tomato kind? Simply add some of your own ingredients to it for a more gourmet flavor. Try This: For Tropical Salsa, add chopped orange, mango, papayas, or pineapple. For Zippy Salsa, add minced cilantro, parsley, garlic, onions, shallots, and hot peppers. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Good-for-you-gingerbread Recipe By :Prevention Quick and Healthy Desserts (2001 calendar) Serving Size : 9 Preparation Time :0:00 Categories : Breads: Quick & Muffins Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup unbleached all-purpose flour 1/2 cup whole wheat bread flour 1/4 cup packed brown sugar 3/4 teaspoon ground ginger 3/4 teaspoon ground cinnamon 1/2 teaspoon baking powder 1/2 teaspoon baking soda 2 egg whites -- lightly beaten 1/2 cup buttermilk 1/2 cup unsweetened applesauce Preheat the oven to 350F. Lightly spray an 8x8" baking pan with cooking spray. In a large bowl, stir together the flours, sugar, ginger, cinnamon, baking powder, and baking soda. In a small bowl, combine the egg whites, buttermilk, applesauce, and molasses. Add the buttermilk mixture to the flour mixture. Beat with an electric mixer until combined. Transfer the batter to the prepared pan. Bake for 30 to 35 minutes, or until a toothpick inserted in the center comes out clean. cook on a rack for 10 minutes. Then remove from the pan, and serve warm. From Healthy Homestyle Cooking by Evelyn Tribole. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grapefruit Avocado Salsa Recipe By :Milwaukee Journal Sentinel - January, 2001 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Salsa Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium red onion -- chopped 1 tsp olive oil -- (or for lower CFF use olive oil spray) 1 tablespoon brown sugar 1 large pink grapefruit 1 jalapeno peppers -- minced (1 to 2) 1 garlic clove -- minced 1 small ripe avocado -- peeled, pitted, diced 3 tablespoons fresh cilantro -- minced (optional) 2 tablespoons grapefruit juice -- (from the grapefruit) 1 tablespoon lime juice 1/4 tsp salt Saute onion in sprayed pan til lightly golden. Stir in sugar and saute til glistening. Move to bowl. Halve grapefruit and section. Remove seeds and chop. Add remaining ingredients. Let sit awhile to blend flavors. Refrigerate leftovers (if there are any). per 6 servings with vegetable spray: 80 calories 4.5 g fat 47% CFF 2.5 g fiber 2 WW points per serving not counting chips From Natalie Frankel - - - - - - - - - - - - - - - - - - - NOTES : This recipe was in our local newspaper a few weeks ago and is delicious. It's hard to believe it doesn't have tomatoes in it. The %CFF is too high, but with baked tortilla chips or ones that you make yourself with corn tortillas baked with chili seasoning, it would be within the list's guidelines. * Exported from MasterCook * Great Grains Burger Recipe By :American Diabetes Association's Flavorful Seasons Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Burgers & Loaves Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1/2 cup mushrooms -- minced 1 small onion -- minced 1/4 cup ground oats 3 cups cooked short grain brown rice -- * 1 egg -- beaten 2 tablespoons Parmesan cheese 1 tablespoon Worcestershire sauce Prep: 20 min, Cook: 20 min. * this rice is stickier, so the burger holds together better on the grill Heat the oil in a small skillet over medium high heat. Add the mushrooms and onions and saute until the mushrooms are dark and the onion is golden, about 6-7 minutes. Prepare an outside grill with an oiled rack set 6 inches above the heat source. On a gas grill, set the heat to medium. Combine the mushrooms and onions with the remaining ingredients. Form the mixture into 6 patties. Grill the burgers, turning once, for a total of 6-7 minutes until the outside is golden brown. This recipe serves 6 people. Because this recipe is for a particular size pan, it adjusts the number of servings only in multiples of 6. Per serving: calories 198, fat 5.2g, 24% calories from fat, cholesterol 32mg, protein 6.0g, carbohydrates 31.9g, fiber 3.3g, sugar 1.6g, sodium 171mg, diet points 4.2. Dietary Exchanges: Milk: 0.0, Vegetable: 0.4, Fruit: 0.0, Bread: 1.8, Lean meat: 0.2, Fat: 0.7, Sugar: 0.0, Very lean meat protein: 0.0 From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grill Up A Low-fat Feast! (Prevention July Tip) Recipe By :Prevention 2001 calendar Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Grilled, Smoked, BBQ Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons balsamic vinegar 2 teaspoons olive oil 1 tablespoon minced garlic thickly sliced vegetables: onions zucchini bell peppers portobello mushrooms It's the time of year for one of the leanest cookout dishes we know: grilled veggies. Grill a big batch, and refrigerate the leftovers for up to 3 days. Microwave them as needed. Try This: Preheat the grill. In a shallow pan, combine 3 tablespoons balsamic vinegar, 2 teaspoons olive oil, and 1 tablespoon minced garlic. Add thickly sliced vegetables -- onions, zucchini, bell peppers, and portobello mushrooms. Toss to coat. Place veggies on grill. Cook 5 minutes per side until tender. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Guilt-free Chocolate Brownie Cake Recipe By :www.vegkitchen.com 2/01 Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups whole wheat pastry flour 1 1/4 cups sweetened instant cocoa powder 1/2 teaspoon baking soda 1/4 teaspoon salt 2 egg whites -- or 1 large egg 8 ounces vanilla non-fat yogurt -- (1 cup) 2 tablespoons low-fat milk 1 teaspoon vanilla extract 1/2 cup semi-sweet chocolate chips -- optional Makes 1 9-inch cake, about 12 servings I devised these yogurt-based, cake-like brownies so that this treat can be enjoyed with a minimum of guilt. Without the addition of the optional chocolate chips, this is a practically fat-free cake; with them, the fat content is still mercifully low. Preheat the oven to 350 degrees. Combine the flour, cocoa powder, baking soda, and salt in a mixing bowl. In another bowl, combine the egg whites with the yogurt and vanilla and stir until well blended. Make a well in the center of the dry ingredients and pour in the wet mixture. Stir vigorously until thoroughly combined. Stir in the chocolate chips if you are using them. Pour into a lightly oiled 9- by 9-inch baking pan. Bake for 30 minutes, or until the sides of the cake begin to pull away from the pan, and a knife inserted in the middle tests clean. From Kathleen - - - - - - - - - - - - - - - - - - - NOTES : From Nava Atlas' web site (www.vegkitchen.com) where she gives this quote: CHOCOLATE: The unrequited passion Chocolate is cheaper than therapy and you don't need an appointment. There are four basic food groups-milk chocolate, dark chocolate, white chocolate, and chocolate truffles. Stress wouldn't be so hard to take if it were chocolate-covered. There's more to life than chocolate, but not right now. -Anonymous * Exported from MasterCook * Guiltless! Bittersweet Chocolate Pie Recipe By :Chef Kathleen Daelemans Serving Size : 6 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Pies, Pastry & Crusts Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Crust 10 low-fat graham crackers -- broken 2 tablespoons maple syrup 2 tablespoons canola oil 2 tablespoons water --- Filling 1/2 cup Fruitsource (available at natural food stores) -- or honey 1/4 cup maple syrup or honey 21 ounces silken tofu 1 tablespoon vanilla extract 3/4 cup unsweetened cocoa --- Garnish 3/4 cup Raspberry Puree 1/2 cup banana slices 18 fresh raspberries 6 fresh mint leaves unsweetened cocoa for dusting 6 tablespoons grated white chocolate To make the crust: Preheat the oven to 350 F. In a food processor grind the crackers to fine crumbs. Pour into a medium bowl, add the remaining ingredients, and mix together until it forms a mass. Or, to make by hand, combine all the ingredients in a small bowl and stir together until the mixture forms a mass. Transfer the dough to an 8-inch pie pan and press with your finger to form a 1/4-inch-thick shell. Bake for 8 minutes or until set and lightly browned. Let cool in the pan. To make the filling: In a medium saucepan over medium heat combine the Fruitsource and maple syrup or honey and cook for 5 minutes. In a blender or food processor combine this mixture and the tofu, vanilla and cocoa, and blend until smooth. Pour the mixture into the cooled pie crust. Refrigerate for at least 2 hours or until firm but pudding-like. To serve: Cut the pie and place slices on individual dessert plates. Sprinkle 2 tablespoons of raspberry puree on each plate and garnish with a few banana slices, 3 fresh raspberries and a mint leaf. Sprinkle the rim of the plate with cocoa, and sprinkle 1 tablespoon of grated white chocolate over the pie. Chef Kathleen Daelemans Restaurant: Cafe Kula Grand Wailea Resort Wailea, Maui, Hawaii Great Chef t.v. show on the discovery channel From "Tina Bell" - - - - - - - - - - - - - - - - - - - NOTES : Guiltless, silky-smooth and rich-tasting - this may be the perfect chocolate pie. This basic recipe can be garnished with different kinds of fruit and different colors of chocolate. Silken tofu is available in the Asian foods section of grocery stores; it is creamier than firm tofu. Fruitsource is a liquid sweetener. * Exported from MasterCook * Ham And Navy Bean Soup Recipe By :FBNR - Slow Cook Recipes (Feb. 2001) Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces dried navy beans -- rinsed and drained 6 cups water 1 ham bones 1 medium yellow onion -- chopped 2 celery stalks -- finely chopped 2 bay leaves 1 1/2 teaspoons dried tarragon leaves 1 1/2 teaspoons salt 1/4 teaspoon black pepper Place beans in large bowl; cover completely with water. Soak 6 to 8 hours or overnight. Drain beans; discard water. Combine beans, water, ham bone, onion, celery, bay leaves and tarragon leaves in slow cooker. Cook on LOW 8 hours or on HIGH 4 hours. Discard ham bone and bay leaves; stir in salt and pepper. Makes 8 servings S(MC formatted in 2001 by): "hdeacey@mail.com (Feb. 20/01)" - - - - - - - - - - - - - - - - - - - NOTES : Using MasterCook Nutritional Values, the WW 123 Points using 123 Success plan prior to 2001 = 2 points. _____ * Exported from MasterCook * Hearty Mushroom Barley Soup Recipe By :Diabetic Cooking (Favorite Brand Name) December 1999 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon extra virgin olive oil 2 cups chopped yellow onions 1 cup thinly sliced carrots 12 ounces sliced mushrooms 28 ounces low-sodium defatted chicken broth -- (2 -14 oz. cans) 10 3/4 ounces 98% fat-free Cream of mushroom soup 1/2 cup quick cooking barley 1 teaspoon Worcestershire sauce -- reduced-sodium 1/2 teaspoon dried thyme 1/4 cup finely chopped green onions 1/4 teaspoon salt 1/4 teaspoon black pepper Heat Dutch oven or large saucepan over medium-high heat until hot. Coat with nonstick cooking spray. Add oil and tilt pan to coat bottom pan. Add yellow onions; cook 8 minutes or until just beginning to turn golden. Add carrots and cook 2 minutes. Add mushrooms, chicken broth, cream of mushroom soup, barley; Worcestershire sauce and thyme; bring to a boil over high heat. Reduce to medium-low; cover and simmer 15 minutes, stirring occasionally. Stir in green onions, salt and pepper. Makes 4 (1-1/2 cups) servings. Description: "Barley is rich in both soluble and insoluble fiber. A recent study suggests that barley may also have a cholesterol-lowering effect similar to oat bran." S(MC formatted & WW Points by): "hdeacey@mail.com" Yield: "6 cups" From hdeacey1@sympatico.ca - - - - - - - - - - - - - - - - - - - NOTES : The following has been taken from the Cookbooklet: Dietary Exchanges: 2 vegetables, 2 starch, 1 fat Nutrients per serving according to magazine: Calories: 217, Calories from Fat: 18%, Total Fat 5g, Saturated Fat 1g, Protein 8g, Carbohydrate 39g, Cholesterol 0mg; Sodium 496mg, Fiber 9g. WW Points based on magazine's nutritional value as follows: (old 123 program) = 3 Points This soup is great and when you serve with a tossed salad, tossed with Fat-Free Italian Dressings, makes a full evening meal. * Exported from MasterCook * High-calcium Molasses Squares Recipe By :Jeanne Jones 2001-02-07 Serving Size : 16 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup chopped raw almonds 3 egg whites 1 tablespoon canola oil 1/4 cup blackstrap molasses 2 teaspoons vanilla extract 1/2 cup wheat germ 1/2 cup oat bran 1/2 cup dry non-fat instant milk powder 1/2 teaspoon baking powder 1/8 teaspoon salt Preheat the oven to 325 degrees. Toast the almonds in the preheated oven for 8 to 10 minutes, or until golden brown. Watch, they burn easily. Set aside. Combine the egg whites, oil, molasses and vanilla in a small bowl and mix well. In a larger bowl, combine all of the remaining ingredients and mix well. Pour the liquid ingredients into the dry ingredients, add the nuts, and mix well. Spray an 8-by-8-inch baking pan with non-stick cooking spray. Spoon the batter into the pan and spread evenly. Bake in the preheated oven for 30 minutes. Remove from the oven and cool on a rack. Invert the pan onto a cutting board. Then cut into squares. Each 2-inch-square serving contains approximately 68 calories, 3 grams fat, 0 grams cholesterol, 54 milligrams sodium, 92 milligrams calcium, 9 grams carbohydrates, 3 grams protein, 1 gram fiber. Source: "http://www1.buffnews.com/editorial/20010207/1011657.asp" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Recipe was sent to Jeanne by a reader who wanted to know if he could lower the fat in the recipe. "The first time I made this recipe I used egg substitute and had a problem with the squares crumbling. I then tried it using only egg whites, and that solved the texture problem. Then I started reducing the amount of fat and found that I could cut the oil down to one tablespoon from one-quarter cup and still have a moist texture by increasing the molasses from two to four tablespoons (1/4 cup). This increase in molasses also added enough extra taste and sweetness to eliminate the need for any other sweetener, and at the same time, added enough calcium to make it a much more nutritious treat. To add still more taste, I toasted the chopped almonds to increase their flavor before adding them to the batter. The end result is a real winner. You can either cut your molasses treats into 16 squares (2 inches each) or into 64 squares (1 inch each) for bite-sized snacks." * Exported from MasterCook * Honey-mustard Dip Recipe By :Great Food Fast, Dietitians of Canada, p. 50 Serving Size : 5 Preparation Time :0:00 Categories : Dips Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup yogurt cheese OR light sour cream 2 tablespoons honey -- liquid 2 tablespoons Dijon mustard 3 green onions -- chopped 1 tablespoon fresh parsley 2 teaspoons lemon juice 1. In a food processor or blender, combine yogurt cheese or light sour cream, liquid honey, Dijon mustard, green onions, parsley and lemon juice; blend until smooth. Chill before serving. Serving Ideas : Use as sandwich spread, as salad dressing, or as sauce. Nutritional Analysis in book, per 1/4 cup serving: 89 Calories 3.8 g protein 2.8 g fat 13.3 g carbohydrate 0.3 g dietary fiber 125 mg sodium 1/2 milk exchange Lorraine Fullum-Bouchard, RD, Ottawa - - - - - - - - - - - - - - - - - - - NOTES : Formatted in MasterCook 4 by Ellen Pickett 2000-12-12. Posted to Eat-lf 2001-2-27. * Exported from MasterCook * Indulge In Chocolate -- Guilt Free! (Prevention Oct 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 -------- ------------ -------------------------------- ***** Indulge in Chocolate -- Guilt Free! Chocolate is a favorite, even for successful dieters. But folks who've lost weight and kept it off have a secret: They know of less-naughty ways to eat it. Try This: Make fat-free chocolate pudding with fat-free milk. Drink sugar-free hot cocoa topped with a little fat-free whipped cream. Or try a glass of fat-free milk with a little fat-free chocolate syrup stirred in. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Irresistible Orange Slices (Prevention April Tip) Recipe By :Prevention 2001 calendar Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Irresistible Orange Slices Cut off the tops and bottoms of the oranges, ten pare downward in wide strips, removing all of the white pith. Cut the pared oranges crosswise into 1/2-inch-thick slices. Arrange on a tray and serve. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Kale And White Bean Soup With Parsnip And Potato Recipe By :AICR Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tsp. extra-virgin olive oil 2 cups chopped onion 1 small parsnip -- peeled and chopped 2 cloves garlic 3 cups non-fat canned chicken or vegetable broth 3 cups stemmed kale -- in 1/2"strips 1 medium red skinned potato -- peeled and chopped 1/8 teaspoon red pepper flakes 15 ounces cannellini beans, cooked -- rinsed and drained salt and freshly ground pepper to taste 1. In a small Dutch oven, heat oil over medium heat. Add onion, parsnip and garlic. Saute until onion is translucent, about 6 minutes. Add broth, kale, potato and pepper flakes. 2. Bring soup to boil, reduce heat and simmer 20 minutes, or until kale is tender. 3. Add beans and simmer until they are heated through. From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Keep Herb Tea Milk-free! (Prevention Mar 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 -------- ------------ -------------------------------- ***** Here's the March tip, which is quite interesting. I remember reading about milk blocking the positive effects of tea, but had forgotten. I wonder if soy milk does the same thing? It, too, is high in protein, but it isn't animal protein... Keep Herb Tea Milk-Free! Many studies have shown that tea -- especially green tea -- has protective powers against heart disease and cancer. But don't add milk. The proteins in it may prevent your body from absorbing the tea's health-giving compounds. Try This: If you can't stand the taste of plain tea, ease into it. gradually cut down the amount of milk you usually put in. Have the quantity every few days until you're drinking tea without any milk at all. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lazy Man's (Or Lazy Mom's Lasagna) Recipe By :Ann Hodgman, One Bite at a Time ( on Cooking Live) Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound soy crumbles -- * 1/2 cup minced onion -- optional 1 garlic clove -- minced, optional 1 teaspoon dried basil 1 teaspoon dried oregano Salt and pepper -- to taste 12 ounces frozen (not thawed) lowfat cheese ravioli -- ** 1 spaghetti sauce -- (14-ounce jar) 8 ounces lowfat provolone cheese -- sliced ** 1/4 cup grated Parmesan cheese -- (about 2 ounces) * Original was lean ground beef. If using beef, brown it with the onion and garlic, and then drain the extra fat. ** Original did not call for lowfat cheese, but that's what I used with great success. Preheat the oven to 350 degrees F. If using, saute the optional onion, optional garlic, herbs, and salt and pepper in a large, ovenproof skillet (I use one that's made of cast-iron). When the vegetables are transparent, add in the soy crumbles until heated through and take everything out of the pan. Now put the still-frozen ravioli into the pan, breaking them up if they are clumped. Spread the soy crumble mixture evenly over the ravioli, and ladle the spaghetti sauce evenly over the ground beef mixture. Over medium heat, without stirring, cook until the ravioli is heated through and beginning to brown on the bottom - about 10 minutes. Take the skillet off the heat, lay the provolone slices over the ground beef mixture, and sprinkle the whole thing with the Parmesan. Bake for 10 minutes, or until the cheese is melted and beginning to brown. Serve hot. Yield: 4 servings From Ellen C - - - - - - - - - - - - - - - - - - - NOTES : This was fantastic! It's extremely easy, and quite quick. Even made with lowfat ricotta stuffed ravioli and lowfat provolone, this was very rich and cheesy. We eat very little dairy, so when we do, we like something is especially good. This fit that bill. Do let the bottoms of the ravioli brown some before putting the dish in the oven to melt the cheese. The ravioli will have a similar texture to pot stickers, which we found added a nice chewiness to the dish. I used Yves nonfat soy based "ground round", but I think lightly cooked spinach would work very well, too, either alone or with some soy crumbles. Since this was so quick, easy and good, I will definitely make it again, and I will try it with spinach layer between the ravioli and the tomato sauce. * Exported from MasterCook * Lemon Parsley Rice Recipe By :Maureen Keane and Daniella Chace 1997 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups brown rice 3 tablespoons miso -- dissolved in 3 cups water 1/4 cup lemon juice 1/4 cup Parmesan cheese 1/4 cup chopped fresh parsley Combine rice and miso broth and bring to a boil. Reduce heat and cover. Cook until all the liquid has been absorbed, approximately 45 minutes. Add the remaining ingredients and mix well. Source: "What to Eat If You Have Cancer Cookbook" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : the diet emphasizes tofu, miso, tomatoes, carrots, etc and grains with fiber. Use miso broth is a common technique. * Exported from MasterCook * Lemon Pepper Fettuccine With Portobella Red Pepper Sauce Recipe By :Ronda L. Carnicelli Serving Size : 3 Preparation Time :0:15 Categories : Eat-LF Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 ounces dried lemon-pepper fettuccine 1 tablespoon olive oil 1 red pepper -- diced 6 ounces sliced portobella mushroom caps 3 tablespoons coarsely chopped walnuts -- (3-4) 1/2 cup grated parmesan cheese Prepare fettuccine according to the package directions. Meanwhile, heat the oil in a 10-inch skillet over medium-high heat. Add the pepper and saute for 2 minutes. Add the mushrooms and walnuts and continue cooking for 5-10 minutes or until the vegetables are tender and the walnuts are toasted. Toss the fettuccine and mushroom mixture in a warmed serving bowl. Grate fresh parmesan cheese over the top and serve immediately. Cuisine: "Vegetarian" Source: "February 2001 Seasoned Cooking http://www.seasoned.com/" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : okay, portobella fans! you know that flavored fettuccine that cooks so fast? this is made for the lemon-pepper flavor. * Exported from MasterCook * Lentil And Sausage Stuffed Peppers Recipe By :The AJC Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 red bell peppers 1/2 cup lentils 1/4 teaspoon salt 1/2 cup rice 1 cup diced onion 8 ounces basil, pine nut and chicken sausage, chopped -- such as Gerhard's 1 cup shredded reduced-fat mozzarella cheese 1/4 cup currants -- or raisins 1/4 cup chopped parsley 2 tablespoons balsamic vinegar 1 tablespoon capers 2 tablespoons chopped fresh basil 1/4 teaspoon pepper 1/4 cup grated fresh Parmesan cheese Cut tops off bell peppers. Remove seeds and membranes. Blanche for 5 minutes. Drain and set aside. Cook lentils in boiling, salted water for 20 minutes. Drain and set aside. Bring 1 cup water to boil. Add rice and onion. Cover and simmer for 20 minutes or until liquid is absorbed. Remove from heat and set aside. Saute sausage in a nonstick skillet until browned. Preheat oven to 350. Combine lentils, rice, sausage, mozzarella, currants, parsley, vinegar, capers, basil and pepper in a large bowl. Divide mixture among peppers. Sprinkle with parmesan. Place in a baking dish, cover and bake for 15 minutes. Uncover and bake another 15 minutes. Source: "Formatted by Whome40@aol.com Feb 2001" - - - - - - - - - - - - - - - - - - - NOTES : According to the paper: 292 cals, 19 g pro, 10 g. fat (30%), 34 g. carbs, 48 mil. chol, 541 mil sodium, 4 g. fiber. _____ * Exported from MasterCook * Lentil Soup With Diced Ham And Carrot Recipe By :Time Life Books hearty Family Favourites (1997) Serving Size : 4 Preparation Time :0:20 Categories : Eat-LF Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium red onion 1 1/2 cups dried lentils 2 medium carrots 4 cups fat-free chicken broth -- * 2 medium stalk celery 1/4 cup barley -- * 1 cup water 1 tablespoon olive oil -- or other vegetable oil * 1 teaspoon oregano 1/4 teaspoon pepper 2 cloves garlic -- minced or crushed through a press 1/4 pound boiled ham -- baked or smoked ham, unsliced In a food processor, coarsely chop the onion and set aside. In the same processor work bowl, coarsely chop the carrots, then add the celery and pulse to coarsely chop; remove and set aside. In a medium saucepan, warm the oil over medium heat until hot but not smoking. Add the onion and garlic and cook, stirring occasionally, for 10 minutes. Add the carrots, celery, lentils, chicken broth, water, oregano and pepper. Bring to a boil over medium-high heat. Reduce the heat to low, cover and simmer until the lentils are tender, about 30 minutes. Meanwhile, cut the ham into small (about 1/2-inch) cubes. With a slotted spoon, remove about 1 cup of solids from the soup, transfer them to a food processor or blender and puree. Then stir puree into the soup in the saucepan. Add the ham to the soup and return it to a boil over medium heat. Serve hot. 4 Servings Description: "Lentils have a satisfyingly hearty, almost meaty, flavor. And, unlike most dried beans or legumes, they take only about 30 minutes to cook. The lentils for this soup are cooked in chicken broth with diced carrots and celery. Cubes of baked or boiled ha" S(MC formatted in 2001 by): "hdeacey@mail.com" T(Total Time): "0:55" - - - - - - - - - - - - - - - - - - - NOTES : TIME-SAVERS Do-ahead: The vegetables and ham can be cut up ahead. The whole soup can be made well ahead and reheated. In order to lower the fat content, I changed the recipe to fat-free chicken broth, and used on 1 tablespoon olive oil, I also added 1/4 cup of barley. This soup is absolutely fabulous. Helen D. Using the MC Nutritional Values, the WW Points based on the 123 Success plan prior to 2001 = 4 * Exported from MasterCook * Lentil-vegetable Soup From Tops Recipe By :Tops Markets, Buffalo, NY Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons olive oil 1 large Onion -- chopped 1 green bell pepper -- chopped 3 cloves garlic -- minced 8 cups water 3 8 oz cans tomato sauce 1 1/2 cups lentils 1 cup brown rice 1 cup dry white wine 3 carrots -- sliced 3 celery stalks -- sliced 2 large red potatoes -- diced 2 zucchini -- sliced 1 teaspoon dried thyme -- crumbled 1 teaspoon dried basil -- crumbled Heat oil in heavy large saucepan over medium-high heat. Add onion, bell pepper and garlic, saute until tender, about 5 minutes. Add remaining ingredients. Cover and simmer until lentils and rice are tender and soup is thick, about 1 hour 15 minutes. Season with salt and pepper, to taste. Cuisine: "Vegetarian" S(Filename): "http://www1.topsmarkets.com/junk/recipes/International/Lentil_Vegetable_Soup/lentil_vegetable_soup.html" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Light Onion Sour Cream Dip Recipe By :Pillsbury Low-Fat Recipes. February 1996 Serving Size : 8 Preparation Time :0:00 Categories : Dips Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups fat-free sour cream -- *see Note 3 tablespoons dried onions -- minced (instant) 4 teaspoons beef bouillon granules -- instant 1 teaspoon onion powder 1 dash celery seed -- crushed 1 dash Splenda -- **see note * Original recipes called for light sour cream. ** Original recipe called for sugar. Also original recipe was for 1 tablespoon servings, I have changed to 2 tablespoon per serving. In a small bowl, combine all ingredients mix well, Cover; refrigerate 1 to 2 hours to blend flavours. Stir before serving. Serve with vegetables. Vegetable that can be used such as: Cherry tomatoes, Zucchini cut into sticks. English Cucumbers cut into sticks, broccoli florets, red, yellow, orange or green pepper cut into good size chunks or sticks. (A good snack when watching calories) (1 Point) S(MC formatted in 2001 by): "hdeacey@mail.com" Yield: "2 cups" T(Ready in): "1:10" - - - - - - - - - - - - - - - - - - - NOTES : Using the MasterCook Nutritional Information, 4 tablespoons of dip would be 1 Point. I usually serve this on Sundays during the football games. Helen. RECIPE FACT: The traditional onion soup dip is made with packaged dry onion soup mix. This version gets it flavouring from beef-flavour bouillon, minced onion and onion powder. These ingredients help lower the sodium level of the dip. * Exported from MasterCook * Low-fat Refried Beans Recipe By :Taste of Home Magazine - September 1998 Serving Size : 9 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Mexican & Southwestern Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces pinto beans -- (1pkg.) or dry red beans 1 large onion -- quartered 3 garlic cloves 1/2 teaspoon ground cumin 3 drops hot pepper sauce -- (3 to 4) Place beans in a Dutch oven; add water to cover by 2 in. Bring to a boil; boil for 2 minutes. Remove from the heat; cover and let stand for 1 hour. Drain beans; discard liquid. Return beans to pan; add water to cover. Add onion and garlic; bring to a boil. Cover and cook over low heat for 2 hours or until beans are very tender, adding water to keep covered if needed. Discard onion and garlic. Mash beans with a potato masher, leaving some beans whole. Stir in cumin and hot pepper sauce. Yield: 9 servings. 1/2 cup servings Description: "Writes field editor Kitty Shelton from her Ketchum, Idaho kitchen, "A local Mexican restaurant shared this recipe with me. It's so simple and tasty you'll never go back to canned refried beans. "" S(MC formatted in 2001 by): "hdeacey@mail.com (Feb. 28/01)" - - - - - - - - - - - - - - - - - - - NOTES : Using MC Nutritional Information the WW Points using 123 Success program prior to 2001 = 1 point _____ * Exported from MasterCook * Lowfat Baked Goods Info (Prevention Jan 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 -------- ------------ -------------------------------- ***** TIP: Next time you make low-fat baked goods such as brownies or muffins, be sure you don't overbake them. Since light versions have less fat than the originals, you run a greater risk of drying them out if they're in the oven too long. TRY THIS: Set your timer for a few minutes earlier than the recipe indicates, then keep a close eye on the dish until it's done. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lowfat Spreads Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Lowfat spreads - I really like using pureed beans as my base. Canned chick peas or navy beans are my favorite. I rinse and drain them. Thin them with reserved bean juice, or even better with silken tofu. Roasted garlic is a favorite addition. I recently did one with canned salmon. It was yummy too. If you want something "creamier" I'd suggest yogurt cheese as a base. I'd think a bit of lemon juice, maybe some tarragon, and you'd have a respectable mayo substitute. Fat free cottage cheese is a good base too. I always rinse and drain it in a colander. Now that I've learned most fat free ricotta is better for you (nutritionally) I try to use that where available. [WhoMe40@aol.com] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Making Ground Beef Leaner Recipe By :American Institute for Cancer Research Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Q. How much fat is removed from ground beef by draining and rinsing it? Does this method remove important nutritients? A. The original fat level in ground meat makes a difference in the amount of fat that can be removed from it. With each reduction from regular ground beef to 20% fat, 15% fat and 10% fat, the content of a three-ounce portion is reduced by 3 grams. The leaner the meat, the smaller the effect that draining and rinsing can have on the meat's fat content. Blotting a burger on paper towels (30 seconds on each side) can generally lower the fat by about 1 or 2 grams, while the fat content of drained crumbled meat (as for chili or pasta sauces) may drop by 4 or more grams. When you rinse crumbled ground beef in a fine strainer or colander, you can further reduce fat content in each three-ounce portion by at least 4 or 5 more grams. While draining and rinsing beef can dramatically affect the amount of fat it contains, studies show that protein, iron, zinc and vitamin B-12 content is not significantly affected. Source: American Institute for Cancer Research Filename: From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Making Ground Beef Leaner #2 Recipe By :candace Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Here's how I treat all my ground red meats (lamb, beef, and venison -- I don't use ground pork): Boil it and do lots of it at a time (like 5 to 10 pounds). Break up the meat and put it in a large soup or stock pot. Cover the meat with water -- you should have at least a couple of inches of water above the meat. Heat to boiling, stirring often to break up the meat, until the meat is no longer pink. 2 1/2 cups of boiled beef = 1 pound fresh. Drain well -- and rinse if you'd like. The meat is basically fat free. I boil a big batch of meat with chopped onions and garlic and then freeze it in baggies, using 2 cups (so I have less than a pound) per bag. Use the meat for any recipe that starts out with "brown a pound of meat." It can be used for tacos, pasta sauce, chili, lasagna, you name it. Be sure to use freezer bags and to squeeze out all the air. If you freeze the bags horizontally -- so they are as flat as they can be -- the meat defrosts in a very short time. After the meat is frozen, I put 4 or so small baggies into a larger freezer baggie (to prevent freezer burn). I know what you're thinking, because I used to think the same thing. Won't the meat taste funny? Won't it be water-logged? What will I do with all that frozen meat? Well, let me tell you, the meat tastes just fine -- exactly like meat that has been fried. And the meat takes very little time to defrost -- I usually open the baggie, zap it in the microwave for 1 minute, and then break it up into whatever I'm cooking. And, I'm more inclined to make recipes that call for browned ground meat, because the frying part is already done! It saves time, fat, and cleanup! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Marinade For Salmon Or Chicken Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Fish & Seafood Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup oyster sauce 1/2 cup dry sherry 1/4 cup chopped garlic 2 tablespoons sugar or Splenda 1/2 cup chopped cilantro 1 teaspoon chili paste with garlic (optional) 1 pound salmon fillets Combine all in a ziplock bag. Add salmon and marinate for 1 hour. Broil salmon without turning for about 10 minutes. This marinade is also great on boneless chicken breasts. Serving Ideas : steamed potatoes and mixed vegetables Source: "Leslie written to alt-cooking" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mediterranean Vegetables And Shrimp With Orzo Recipe By :Express Lane Diabetic Cooking, by Robin Webb Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Mediterranean Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1/2 cup sliced celery 1 cup broccoli florets 1 cup sliced/shredded carrot 1 cup sliced zucchini 1 cup halved cherry tomatoes 1 teaspoon dried basil 2 teaspoons oregano 1 cup chickpeas -- rinsed and drained 1 pound cooked salad shrimp 2 cups hot cooked orzo pasta 2 ounces crumbled feta cheese Serves 4. Serving size: 1/2 cup vegetables, 4 oz. shrimp, 1/2 cup orzo Preparation time: 15 minutes. Cooking time: 10 minutes (add 6-8 minutes for cooking orzo if not prepared before recipe 1. In a skillet over medium-high heat, heat the oil. Add celery, broccoli, carrots, and zucchini and saute for 5 minutes. Add the cherry tomatoes, basil, and oregano. Lower the heat, cover, and cook for 3 minutes until the tomatoes begin to soften. Add the chickpeas and saute for 1 minute. 2. Add the cooked shrimp and cook for 30 seconds. 3. Serve the vegetable and shrimp mixture over the pasta and top with feta cheese. recipe from an advertisement for the book in Diabetes Forecast Magazine, October 2000, page 34 440 calories, Total fat 10g, cholesterol 233 mg, sodium 504 mg, carbohydrate 52 g, fiber 9, protein 36 g. From Kathleen - - - - - - - - - - - - - - - - - - - NOTES : This recipe is going into my "make soon" folder. However, I will use White Wave's Oriental Tofu instead of the shrimp, delete the oil, and use fatfree feta cheese. Many of the veggies can be picked up at the grocery store's salad bar. I thought you folks might want the recipe in it's original form. Kathleen * Exported from MasterCook * Mexicali Chicken And Corn Soup Recipe By :Pillsbury Classic Ckbks,Home-Cooked Soups & Stews 2/2001 Serving Size : 5 Preparation Time :0:20 Categories : Chicken Eat-LF Mailing List Mexican & Southwestern Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound boneless, skinless chicken thighs -- cut into 1" pieces 1 pound Green Giant Select(r) Frozen Niblets Frozen Corn 29 ounces ready-to-serve chicken broth -- (2 14-1/2 oz. cans) 14 1/2 ounces Mexican-style stewed tomatoes -- undrained 3/4 cup instant brown rice 1 tablespoon Old El Paso(r) Taco Seasoning Mix -- (from 1.25 oz. pkg.) In 3-1/2 to 4 quart slow cooker, combine chicken, corn, broth and tomatoes; mix well. Cover; cook on low setting for 8 to 12 hours. About 20 minutes before servings, stir in rice and taco seasoning mix. Cover; cook an additional 15 to 20 minutes or until rice is tender. Stir before serving. 5 (1-2/3 cup) servings Serving Ideas : Accompany this Mexican soup with warm flour tortillas and a green salad made with made with avocado and orange slices. Serve refreshing lemonade or limeade to drink. S(MC formatted in 2001 by): "hdeacey@mail.com (Feb. 15/01)" T(Ready in): "12:20" - - - - - - - - - - - - - - - - - - - NOTES : Using MasterCooks Nutritional Values the Points for the 123 WW Success Plan is 7 Points. INGREDIENTS SUBSTITUTION: To spice up this soup, add 1/2 to 1 whole chopped fresh jalapeno chile with the tomatoes. KITCHEN TIP: 1-1/2 pounds of bone-in thighs can be used in place of the boneless thighs. Remove and discard the skin and cut the meat away from the bones. _____ * Exported from MasterCook * Miniature Chocolate Pudding Pies Recipe By :www.vegkitchen.com 2/01 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Pies, Pastry & Crusts Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 1/3 ounces silken tofu -- (12.3-oz.) 1/2 cup semi-sweet chocolate chips 2 tablespoons honey -- or to taste 1 teaspoon vanilla extract 6 miniature graham cracker crusts Silken tofu is a great base for pudding-it has just the right consistency, and it spares you from bothering with a flour-thickened milk sauce, which tends to scorch and lump. This is a great chocolate treat for kids of all ages. Preheat the oven to 350 degrees. Puree the tofu in a food processor or blender until completely smooth. Transfer to a small saucepan and add the chocolate chips. Cook over medium-low heat, stirring often, until the chocolate chips have melted. Stir in the honey and vanilla. Divide the pudding among the 6 crusts. Set on a small baking sheet and bake for 20 to 25 minutes, until the top of the pudding feels fairly firm to the touch. Allow to cool completely, then serve at room temperature. From Kathleen - - - - - - - - - - - - - - - - - - - NOTES : From Nava Atlas' web site (www.vegkitchen.com) where she gives this quote: CHOCOLATE: The unrequited passion Chocolate is cheaper than therapy and you don't need an appointment. There are four basic food groups-milk chocolate, dark chocolate, white chocolate, and chocolate truffles. Stress wouldn't be so hard to take if it were chocolate-covered. There's more to life than chocolate, but not right now. -Anonymous * Exported from MasterCook * Mom's Homemade Chicken Soup Recipe By :New Slow Cooker Recipes (Betty Crocker) Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon vegetable oil 1 pound boneless skinless chicken breast halves -- cut into 1" pieces 1 medium stalk celery -- chopped (1/2 cup) 1 medium onion -- chopped (1/2 cup) 2 cloves garlic -- finely chopped 1 1/2 cups baby carrots -- quartered 1 tablespoon chicken bouillon granules 1 teaspoon dried thyme leaves 49 1/2 ounces ready-to-serve chicken broth 1 cup frozen green peas 1 cup fine egg noodles Heat oil in 10-inch skillet over medium-high heat. Cook chicken, stirring occasionally, until chicken is browned. Mix all ingredients except peas and noodles in 3-1/2 to 4 quart Crock-Pot slow cooker. Cover and cook on low heat setting 6-1/2 to 7 hours or until vegetables are tender and chicken is no longer pink in center. Rinse frozen peas with cold water to separate; drain. Stir peas and noodles into soup. Cover and cook on high heat setting about 15 minutes or until noodles are tender. Serves 4 From "Helen Deacey" - - - - - - - - - - - - - - - - - - - NOTES : I used MC Nutritional Calculation for WW Points = 6 Points * Exported from MasterCook * No-work Salmon Chowder Recipe By :Monday to Friday by Michele Urvater Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 15 1/2 ounces canned salmon -- drain, remove skin and bones 10 ounces frozen corn -- thawed 2 cans Italian-style tomatoes -- 14 1/2 oz each 16 ounces clam juice 1/2 cup white rice 1 teaspoon garlic powder 2 drops Tabasco sauce -- (2 to 3) Combine all ingredients except salmon and rice. When liquid simmers, add rice and cook until done. Stir in salmon and heat through. Adjust seasonings and serve. Yummy. Description: "A quick meal - can be made entirely from items in the pantry." Source: "Formatted by Whome40@aol.com Feb 2001" - - - - - - - - - - - - - - - - - - - NOTES : Tuna can be substituted for the salmon. One bottle of clam juice is enough. Use some white wine and water for the extra broth. I added a can of white beans, and some fresh spinach (because I had it). Also, you can change the flavor of the soup by changing the flavor tomatoes you use. I used instant brown rice also, instead of white. If you are really ambitious you can saute some onions and garlic at the beginning of the recipe. * Exported from MasterCook * Okra Succotash Recipe By :Registered Dietician Michele Lites Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon canola oil 2 onions -- chopped 1/2 cup chopped green peppers 2 ribs chopped celery 2 cups peeled and chopped tomatoes 2 cups corn 2 cups sliced young okra 1 bay leaf salt and pepper to taste Add canola oil to a large saucepan. Add onions, peppers and celery. Saute until vegetables are soft. Add tomatoes, corn, okra, and bay leaf. Simmer, uncovered, one hour. Season with salt and pepper. Remove bay leaf before serving. S(Illustration): "http://www.californiaheartland.org/archive/hl_521/healthyafrican.htm" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : In the sixteenth century, slaves brought a unique plant to the New World that has stood the test of time. It thrives in tropical climates and is known for its natural thickening agents. It's called okra and often times you'll find it fried, but we discovered a way to enjoy okra without the added fat and calories. * Exported from MasterCook * Orange Muffins #2 Recipe By :Diabetic Newsletter Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups all-purpose flour 2 teaspoons baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt -- (optional) 1 tablespoon orange peel -- grated 1 egg 3/4 cup orange juice 1/4 cup butter or margarine 1 tablespoon skim or 1% milk 1 teaspoon vanilla Preheat oven to 400. Grease 12 muffin cups or line with paper liners; set aside. Combine dry ingredients (including orange peel) in medium bowl. Combine and add egg, orange juice, melted butter, milk, and vanilla; mix just until dry ingredients are moistened. Spoon batter into prepared cups, filling each cup 1/2 full. Bake 18-20 minutes, until golden brown. Let cool in pan on wire rack 5 minutes. Remove from pan. Serve warm or at room temperature. Nutritional Information Per Serving: Calories: 127; Fat: 5 grams; Carbohydrates: 18 gram; Protein: 3 grams; Sodium: 196 mg Exchanges: 1 Bread/Starch; 1 Fat Source: "S. Hathaway" S(Internet Addres): "http://diabeticgourmet.com/" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oriental Chicken Soup Recipe By :Linda Collister Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Oriental Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 chicken joints such as thighs -- skinned 1 1 inch piece ginger root -- peeled 1 medium onion -- peeled and quartered 4 1/4 cups good chicken or vegetable stock 1 large green bell pepper -- cored and quartered 1 ounce Chinese egg noodles soy sauce freshly ground pepper 2 spring onions -- sliced for garnish Wipe chicken joints and place in a large pan. Using the slicing disc, slice ginger and add the onion and ginger to the pan with the stock. Bring to the boil, then cover and simmer gently for 20 minutes or until chicken is very tender. Remove from the heat and allow to cool slightly. Remove the onion from the pan, then lift out and bone the chicken joints. Reserve the meat. skim any fat from the liquid left in the pan. Using metal blade, coarsely chop the pepper. Add to the liquid in the pan. Using same blade, finely chop the reserved chicken and add to the pan with the noodles and a little soy sauce and ground pepper. Bring back to the boil, then simmer gently for 5 minutes. Taste for seasoning and add a little more soya sauce if necessary. Spoon into individual bowls and garnish. Description: "Serve this spicy soup with shrimp-crackers as first course" Source: "Food Processor Cookery" Copyright: "Chartwell, 1984" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : an appetizer for 6 or meal for 3 the recipe calls for 2 "chicken joints" - I assumed just the thigh portion, not the hind quarter (with legs). * Exported from MasterCook * Oriental Vegetables With Toasted Almonds Recipe By :Birdseye Serving Size : 5 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup orange juice 1 1/2 teaspoon cornstarch 1 tablespoon lite soy sauce 1 teaspoon sesame oil 1/4 teaspoon ground ginger 1 teaspoon sugar 1/4 teaspoon salt 1 dash pepper 2 tablespoons sliced almonds, toasted 1 package Birds Eye Mixed Vegetables -- (16 ounce) * Prep Time: 5 minutes Cooking Time: 6 to 7 minutes * containing Broccoli, Carrots, Water Chestnuts and cooked according to package directions, drained In small saucepan, whisk together orange juice, cornstarch, soy sauce, sesame oil, ginger, sugar, salt and pepper. Cook over medium heat until sauce thickens, stirring constantly. Continue cooking about 1 minute. Pour sauce over vegetables and toss. Sprinkle with toasted almonds. Serve hot as a vegetable side dish. Calories 80 Carbohydrate 14 gm Total Fat 2.5 gm (9%) Dietary Fiber 3 gm Carbohydrate 11% Source: Birdseye http://www.birdseye.com/personal/recipe.jsp?RID=1789 From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : How about this one for a veg and non-veg meal main dish when served with rice (made ahead and reheated) add sliced teriyaki chicken for those who want meat * Exported from MasterCook * Orzo Broccoli Pilaf Recipe By :Farm Fresh to You Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 1 cup sliced fresh mushrooms 1/2 cup chopped onion 2/3 cup orzo 14 1/2 ounces defatted low-sodium chicken -- or vegetable broth 1/2 cup shredded carrot 1 teaspoon dried marjoram -- crushed 1/8 teaspoon pepper 2 cups small broccoli florets In a skillet, heat oil over medium heat. Cook and stir the mushrooms and onion in hot oil until the onion is tender. Stir in orzo. Cook; stir about 2 mins more or until orzo is lightly browned. Remove from heat. Carefully stir in the broth, carrot, marjoram & pepper. Bring to boiling; reduce heat. Simmer, covered, about 15 mins or until orzo is tender but still firm. Remove from heat; stir in broccoli. Let stand, covered, 5 mins. Source: "http://www.farmfreshtoyou.com/recipes/pilaf-0102.html" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : The miso idea -- here's a recipe that I think would taste good with a light miso * Exported from MasterCook * Pasta Salad #11 Recipe By :http://lowfatcooking.about.com/gi/dynamic/ Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Quick & Simple Ideas Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- cooked pasta shells or rotini lowfat Italian salad dressing fresh mixed veggies: broccoli tomatoes cucumbers zucchini mushrooms sun-dried tomatoes artichoke hearts seasonings Pasta Salad - whip this up at the beginning of the week, and feed off it for days. Cook some interesting shells or rotini according to package directions. Drain and toss with low-fat Italian dressing and fresh, cut veggies: broccoli, tomatoes, cucumbers, zucchini, mushrooms, sun-dried tomatoes, artichoke hearts, etc. Experiment! Season with any salad-seasoning mix (like McCormick's) or your favorite spices and chill. Source: "Formatted by Whome40@aol.com Feb 2001" http://lowfatcooking.about.com/gi/dynamic/offsite.htm?site=http%3A%2F%2Fwww.g eocities.com%2FRainForest%2F6509%2Ffast.htm - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta With Dried Fruit Recipe By :Maureen Keane and Daniella Chace 1997 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons extra-virgin olive oil 4 cloves garlic -- minced 1/4 cup finely chopped dried papaya 1/4 cup finely chopped dried cherries 1/4 cup finely chopped dried apricots 2 1/2 tablespoons balsamic vinegar 2 Roma tomatoes -- diced 12 ounces pasta of choice Heat olive oil in a large pan. Add garlic and saute over medium-low heat until lightly browned. Add the fruit, vinegar, and tomatoes. Cook on low heat for 20 minutes. Cover and keep warm. Cook pasta as directed on the package. Drain thoroughly and toss with dried-fruit sauce. Cuisine: "Vegetarian" Source: "What to Eat If You Have Cancer Cookbook" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Don't know why we don't do this more often ! Fruit and pasta! This is a fruity tomato sauce! * Exported from MasterCook * Pasta With Fresh Garlic, Olive Oil And Capers Recipe By :lowfatcooking.about.com/gi/dynamic/ Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Quick & Simple Ideas Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- whole wheat spaghetti or lemon pepper linguini 1 clove garlic -- to 3 cloves olive oil capers Pasta with Fresh Garlic, Olive Oil, and Capers - choose an interesting pasta, like whole wheat spaghetti or lemon-pepper linguini. This dish will be as good as the pasta you choose. Cook the pasta according to package directions. Meanwhile, mince 1-3 cloves of garlic. When the pasta is finished cooking, drain it in a colander. Heat some olive oil over medium heat in a large saute pan (be careful not to scorch the olive oil) and saute the minced garlic. Drain and add the capers, and then add the drained pasta. Toss everything over medium heat for about a minute, then serve immediately with salad and/or bread. Preparation time = 10 minutes, or however long it takes the pasta to cook. (Note: artichoke hearts can be substituted for the capers.) 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 * Pasta With Marinara Sauce And Steamed Broccoli 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 -------- ------------ -------------------------------- pasta spaghetti sauce canned artichoke hearts sliced mushrooms broccoli florets Pasta with Marinara Sauce & Steamed Broccoli - any pasta will do, but the more interesting the pasta, the more interesting your meal. You know what spaghetti tastes like, so try some whole wheat pasta, parsley-garlic angel hair, chili pepper linguine - whatever strikes your fancy. The thinner the pasta, the faster it cooks. The sauce can be any vegetarian jar sauce (Classico, Three Brothers, Healthy Choice, etc.- check the individual label) that looks remotely interesting. Jazz up some boring red sauce with a can of artichoke hearts (water-packed, drained) or some sliced fresh mushrooms - dump these items directly into the sauce as it heats. Yum! Steam some broccoli florets in water for about 5 minutes and then throw on top of the pasta with sauce. Serve with warmed French bread for a very quick, satisfying meal. Preparation time = about 10 minutes, or however long it takes your pasta 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 * Peach Smoothie #2 Recipe By :Prevention Quick and Healthy Desserts (2001 calendar) Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large ripe peach -- sliced 1 tablespoon sugar 1 cup nonfat vanilla ice cream 1/2 cup orange juice 1 pinch ground cinnamon In a blender, combine the peach and sugar. Add the ice cream, orange juice, and cinnamon. Blend until smooth. From the New Classics Cookbook by Anne Egan. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pigeon Peas And Rice Recipe By :Registered Dietician Michele Lites Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound Dry Pigeon peas or dry kidney beans -- soaked overnight 6 cups water 1/2 cup onion -- chopped 1/2 cup green bell pepper -- chopped 2 cloves garlic -- minced 2 tablespoons vegetable oil 2 ounces creamed coconut milk 2 cups uncooked long grain rice 2 teaspoons dried thyme 1 small onion -- stuck with 6 whole cloves salt and pepper to taste Soak beans overnight (if using the dry beans). Combine 6 cups water and beans in a 6 quart pot. Saute onion, pepper, and garlic in oil until tender. Stir mixture into bean pot. Bring to a boil. Add rice, coconut milk, thyme and onion with cloves. Boil for 10 minutes. Reduce heat, cover and simmer until beans are tender. Add more water if necessary and simmer covered for 20 to 25 minutes or until rice is tender. Alternative: substitute one 15 oz. can cooked beans. Add them to the pot after boiling the rice for about 5 minutes. S(Illustration): "http://www.californiaheartland.org/archive/hl_521/healthyafrican.htm" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Healthy African-Inspired Foods: a traditional beans and rice dish * Exported from MasterCook * Pineapple Strawberry Cheesecake Recipe By :Vibrant Life Online Serving Size : 16 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup granola -- ground in blender 1 tablespoon diet margarine 20 ounces crushed pineapple in juice -- canned 1/3 cup apple juice concentrate 2 envelopes unflavored Kosher gelatin -- (2 1/2 to 3 tablespoons) 4 cups nonfat cottage cheese 2 teaspoons vanilla 1/2 teaspoon salt Apple glaze 3 pineapple rings in juice 15 strawberries -- (about 1 cup) 3/4 cup blueberries Grind granola in blender. Combine granola and margarine. Lightly grease a 9-inch springform pan. Press granola mixture on bottom and a half inch up the sides of the pan. Place in refrigerator to chill. Drain juice from pineapple. Place 1/2 cup pineapple juice and 1/3 cup apple juice concentrate in a small saucepan. Sprinkle gelatin over juice; let stand 2 minutes. Heat over low heat, stirring constantly until gelatin is dissolved. (Do not let it boil.) Remove from heat. Add 1/2 of the gelatin mixture, 1/2 of the crushed pineapple, and 1/2 of the cottage cheese to the blender. Cover, whirl until smooth, scraping down the sides of the blender with a rubber scraper. Pour into a large bowl. Repeat with remaining gelatin mixture, crushed pineapple, and cottage cheese. Stir in vanilla and salt. Pour into prepared crust-lined springform pan. Chill 2 hours or until set in center. Prepare apple glaze. Press juice from pineapple rings between sheets of paper toweling. Reserve three whole strawberries for center and cut remaining strawberries in half and arrange around the edge of the cheesecake. Place pineapple rings in center, whole strawberries in center of each ring, and fill in with blueberries. Meanwhile make the apple glaze. Spoon apple glaze over fruit. Chill 2 hours or until glaze is set. Loosen edge with knife and remove sides of pan before serving. Source: "http://www.vibrantlife.com/index.html" S(Illustration): "http://www.vibrantlife.com/Pages/rr3-4-99.html" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pineapple-orange Sunshine Cake Recipe By :Prevention Quick and Healthy Desserts (2001 calendar) Serving Size : 16 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Cake: 1 box Sweet Rewards yellow cake mix 1/4 cup applesauce 4 eggs 1 can mandarin oranges in light syrup -- 11 oz Frosting: 8 ounces light whipped topping -- thawed 1 package instant vanilla pudding mix -- 3.4 oz 1 can crushed pineapple in juice -- 15 1/2 oz Cake: Preheat the oven to 350F. Coat two 9" cake pans with cooking spray. In a large bowl, stir together all the cake ingredients until moist. Beat by hand for 2 minutes. Pour the batter evenly into the pans. bake about 25 minutes, or until a toothpick inserted in the center comes out clean. Cool completely. Frosting: In a large bowl, mix together all the ingredients until well blended. Spit the cooled cake layers in half horizontally, spread with the frosting, and stack. Store in the refrigerator. Billie Wegler shared this family recipe with Prevention. CAL: 212 FAT: 4g From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Portobella Mushrooms With Wild Rice Pilaf Recipe By :lowfatcooking.about.com/gi/dynamic/ Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Quick & Simple Ideas Rice Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetarian wild rice mix portobello mushrooms nonfat Italian salad dressing Portobella Mushrooms with Wild Rice Pilaf - these mushroom caps are fairly expensive, but damn, they're good! Deal with the rice first - choose any packaged vegetarian mix (I like Mahatma Wild Rice Pilaf), get your water boiling, and add the mix. Cover, reduce heat, and simmer. Next, remove the stems from the mushroom caps, and brush off any dirt (no need to wash the 'shrooms). Place the caps in a broiling pan and brush them liberally with Italian dressing (some non-fat brands work well, if you're concerned with keeping your fat intake down). Broil for approximately 5 minutes, until the dressing bubbles, then flip, brush the other side, and broil for another 5 minutes. Serve with a salad and/or warmed dinner rolls. Preparation time = approximately 20 minutes, or however long it takes the rice to cook. (Choose couscous for an even shorter prep time!) 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 * Prevention's Minestrone Soup Recipe By :Prevention Women's Health Today 2001 Serving Size : 8 Preparation Time :0:15 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 medium onion -- chopped 2 large garlic clove -- chopped 2 large carrots -- chopped 2 stalks celery ribs -- chopped 2 teaspoons Italian seasoning 48 ounces low-sodium defatted chicken broth -- OR 48 ounces vegetable broth 15 ounces canned diced tomatoes 3/4 pound green beans -- cut into 1" lengths 1 large zucchini -- cut into 1/4" cubes 1/4 head cabbage head -- thinly sliced OR 1/4 head savory cabbage -- thinly sliced 1/2 cup ditalini or other small pasta 1/4 teaspoon salt 19 ounces canned red kidney beans -- rinsed & drained -- OR canned cannellini beans -- rinsed and drained Warm the oil in a Dutch oven set over medium heat. Add the onion and garlic. Cook, stirring often, for 3 minutes, or until the onion starts to soften. Add the carrots, celery, and Italian seasoning. Cook for 3 minutes or until the carrots are crisp-tender. Add the broth. Increase the heat to high and bring to a boil. Reduce the heat to medium-low. Cook for 10 minutes, or until the carrots are almost tender. Add the tomatoes (with juice), green beans, zucchini, cabbage, pasta, salt and beans. Simmer for 10 to 12 minutes, or until the pasta is cooked and all the vegetables are soft. Makes 8 servings. S(MC formatted in 2001 by): "hdeacey@mail.com" Start to Finish Time: "0:45" - - - - - - - - - - - - - - - - - - - NOTES : WW points based upon the Nutritional Analysis below: * Exported from MasterCook * Pumpkin Pie Spice #3 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tsp Cinnamon 1 Tsp Ground Ginger 1/2 Tsp Nutmeg 1/2 Tsp Clove Mix together Yield: 4 tsp From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pyrenees Country Stew Recipe By :Maureen Keane and Daniella Chace 1997 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 2 pound winter squash (1 medium) 1 tablespoon extra-virgin olive oil 2/3 cup chopped yellow onion 6 cloves garlic -- minced 1 cup peeled and diced potato (1 large) 2 cups shredded cabbage 1/2 cup split peas 1 1/2 cups water -- and more as needed 3 tablespoons miso 15 ounces cooked lima beans -- drained Cut squash in half and remove seeds. Place squash in a saucepan with 1/2 inch of water and steam for 10 minutes on low heat. Cover, remove from heat, and leave to cool. Heat the olive oil in a large pan. Add the onion and garlic and saute over medium-low heat until the onion is translucent. Add potato, cabbage, split peas, water, and miso. Bring to a boil, then reduce heat and simmer for about 30 minutes. When the squash is cool to the touch, cut it into bite-size pieces. Add squash and lima beans to the stew and continue to cook until they are heated through. Cuisine: "Vegetarian" Source: "What to Eat If You Have Cancer Cookbook" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : REVIEW 2001-02-09: Interesting vegetable stew: combination sounds good; smells good; but has little visual appeal. Rather "grey." Modifications: 1-lb butternut squash; 1 small potato; 1 large parsnip; 3 cups of water to 3 tbs of miso; 8 oz lima beans. We added cilantro for color and flavor. Enough for 6 to 8 servings instead of the suggested 4. Will definitely use miso for vegetable broth in the future. * Exported from MasterCook * Quick (Vegan) Breakfasts And Lunches Recipe By :http://lowfatcooking.about.com/gi/dynamic/ Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Quick & Simple Ideas Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- *none* Instant Grits (or Oatmeal) and Bagels - Hallelujah! Quaker Instant Grits Country Bacon Flavor is vegan! The "bacon" is actually soy protein. If you like grits, check these out - they're fast and hearty. For those of you who are afraid of the grit, :-) try instant oatmeal. Bagels are a great breakfast staple, especially with an all-fruit jam. Almost instant. Whole Wheat Pancakes with Soysage - Aunt Jemima hooks you up! Her whole wheat pancake mix is vegan if you substitute soy milk and EnerG Egg Replacer for the milk & eggs during the preparation. While you're dealing with the flapjacks, cook up some soysage - Gimme Lean is particularly good, and fat-free if you cook it with PAM. Preparation time = approximately 20 minutes. Tabbouleh or Hummus on Pita - Both of Mediterranean origin, tabbouleh is a bulgar wheat salad, and hummus is a chickpea and tahini (sesame paste) spread. You can usually buy these prepared, or there are several kinds of mixes available. My advice? Prepare tabbouleh from a mix (such as Fantastic Foods or Near East), but buy prepared hummus unless you're going to make it from scratch - the prepared hummus mixes are usually too dry and nasty. Spread either or both (yum!) inside pita pockets, add sprouts or lettuce and chopped tomatoes, and voila! Instant, easy lunch. Pasta Salad - whip this up at the beginning of the week, and feed off it for days. Cook some interesting shells or rotini according to package directions. Drain and toss with low-fat Italian dressing and fresh, cut veggies: broccoli, tomatoes, cucumbers, zucchini, mushrooms, sun-dried tomatoes, artichoke hearts, etc. Experiment! Season with any salad-seasoning mix (like McCormick's) or your favorite spices and chill. Vegetable Soup - chop up all your leftover veggies, add a few cans of tomatoes with the juice, a bay leaf or two plus any spices (oregano, basil), and several cups of water to a large stock pot. Cover and simmer for an hour or two. I like to add a few bags of frozen vegetables, which are already chopped and ready to go. Source: "Formatted by Whome40@aol.com Feb 2001" http://lowfatcooking.about.com/gi/dynamic/offsite.htm?site=http%3A%2F%2Fwww.g eocities.com%2FRainForest%2F6509%2Ffast.htm - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quick Breakfast Idea Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** For me, I like the following for breakfast: fresh fruit and whole grain oatmeal (my brand comes with 3 other whole grains, but any kind will do, although instant has the least nutrition) and then add 1/3 cup of Dixie Diner Soy Nutlettes for a very nutty flavor (1/3 cup of these granules give one a full days wonderful infusing of isoflavones, the beneficial component of soy). I like it sweetened with some sweetener, etc. One can place fruit on top, or a little molasses, honey, or other sweetener like Trutina or Splenda. I like to pour in, strange as it sounds, some of my instant coffee. For me, this adds a nice flavor. Very filling, tasty, healthy. Also, although it is expensive (approx. $4.95 a quart, I drink 3 oz of persimmon juice every morning. It is LOADED with nutrients, more so that any other juice. Sunny From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : For me, I like the following for breakfast: fresh fruit and whole grain oatmeal (my brand comes with 3 other whole grains, but any kind will do, although instant has the least nutrition) and then add 1/3 cup of Dixie Diner Soy Nutlettes for a very nutty flavor (1/3 cup of these granules give one a full days wonderful infusing of isoflavones, the beneficial component of soy). I like it sweetened with some sweeter, etc. One can place fruit on top, or a little molasses, honey, or other sweetener like Trutina or Splenda. I like to pour in, strange as it sounds, some of my instant coffee. For me, this adds a nice flavor. Very filling, tasty, healthy. Also, although it is expensive (approx. $4.95 a quart, I drink 3 oz of persimmon juice every morning. It is LOADED with nutrients, more so that any other juice. Sunny From WhoMe40@aol.com * Exported from MasterCook * Quick Chipotle Corn Chowder Recipe By :Home-Cooked Soups and Stews Serving Size : 3 Preparation Time :0:25 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can Cream Style Sweet Corn -- 14.75 oz. 1 can corn with red and green peppers -- 11 oz. 1 teaspoon finely chopped chipotle chile in adobo sauce 1/4 teaspoon adobo sauce (from can of chipotle chiles) 1/8 teaspoon cumin 2 1/4 cups 1% milk 2 tablespoons All-Purpose or Unbleached Flour 1/4 teaspoon salt 1. In 2-quart saucepan, combine cream style corn, corn with peppers, chile, adobo sauce and cumin; mix well. Bring to a boil over medium-high heat, stirring frequently. Reduce heat; simmer 5 minutes to blend flavors, stirring frequently. 2. Meanwhile, in small bowl, combine 1/4 cup of the milk, flour and salt; beat with wire whisk until smooth. 3. Stir remaining 2 cups milk into chowder. Add flour mixture; mix well. Cook over medium heat until bubbly and thickened, stirring constantly. HEAT TIP: Adjust the spiciness of this recipe with the amount of chipotle chile you add. For very mild chowder, use only 1/2 teaspoon chopped chile. For spicy chowder, add 1/2 teaspoon of the adobo sauce. Serving Ideas : Garnish with a red chile pepper flower: make 8 Petal slices - anchored from the stem end and cut through the tip. Core. Place in ice water. Description: "Publisher's Estimated Serving with whole milk: Calories 320 (14% from fat); 5g Total Fat; 4g Fiber (6 Points)" Source: "Pillsbury Classic Cookbooks: 2001-02" Yield: "5 cups" From P Hanneman - - - - - - - - - - - - - - - - - - - NOTES : CHIPOTLE chiles are dried smoked jalapeno chiles. They can be purchased dried or canned in ADOBO sauce, a paste-like sauce made from ground dried chiles, vinegar and herbs. Chipotles add smoky and spicy flavor to chilies, soups or stews. Once canned chipotle chiles in adobo sauce are opened, they should be refrigerated. Transfer chiles and sauce to a glass container, cover and refrigerate it. For longer storage, seal chiles and sauce in a freezer-safe glass or plastic container and freeze. * Exported from MasterCook * Quick Rice, Tapioca And Raisin Pudding Recipe By :Prevention Quick and Healthy Desserts (2001 calendar) Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cups 1% low-fat milk 1/2 cup quick-cooking brown rice 1/2 cup raisins 1/4 cup maple syrup 2 tablespoons quick-cooking tapioca 1 egg -- beaten 1/2 teaspoon freshly grated lemon peel 1/4 teaspoon ground cinnamon 1/2 teaspoon vanilla extract In a a heavy saucepan, combine the milk, rice, raisins, syrup, tapioca, egg, lemon peel, and cinnamon. Cook over medium heat, stirring constantly, until the mixture is very hot and slightly thickened, 7 to 8 minutes. Do not boil. Remove from the heat. Stir in the vanilla extract. C over and let stand until thickened, 20 t 25 minutes. Stir before serving. Serve warm or chilled. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Raspberry-glazed Turkey Saute Recipe By :Complete Book of Low-Fat Cooking Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 green onions 1/3 cup red raspberry jam, seedless 3 tablespoons raspberry vinegar 1 tablespoon dijon mustard 1/2 teaspoon orange peel -- grated 1/4 teaspoon dried tarragon 8 ounces fettuccine, spinach -- dried 1 teaspoon olive oil 1 pound turkey breasts -- cut 1/4 x 2" pieces 1 cup raspberries Trim and discard ends of onions. cut onions into 2-inch lengths; then cut each piece lengthwise into slivers. Set aside. In a small bowl, stir together jam, vinegar, mustard, orange peel, and chopped tarragon; set aside. In a 4-5 quart pan, cook fettuccine in 8 cups boiling water until just tender to bite (8-10 min); or cook according to package directions. Meanwhile, heat oil in a wide nonstick frying pan or wok over medium-high heat. When oil is hot, add turkey and 1 tbsp. water. Stir-fry just until turkey is no longer pink in center; cut to test (about 2 minutes). Add water, 1 tbsp. at a time, if pan appears dry. Remove turkey from pan with a slotted spoon and keep warm. Discard drippings from pan; wipe pan clean. Add jam mixture to pan and bring to a boil over med-high heat; then boil, stirring, just until jam is melted and sauce is smooth (about 1 minute). Remove from heat and stir in turkey and onions. Drain pasta well and divide among 4 warm individual rimmed plates or shallow bowls; top with turkey mixture. Sprinkle with raspberries and garnish with tarragon sprigs. From Vickie - - - - - - - - - - - - - - - - - - - NOTES : Hi, just tried this last night. It was excellent AND very easy and quick to fix. There was enough sauce you could add a little more turkey, which would make the 4 servings a bit more realistic. I have one hearty eater, so actually got 3 servings. * Exported from MasterCook * Red Pepper Fettuccine, Spinach, Artichoke Pasta Salad Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Spinach or red pepper pasta -- (use lots of water - cook firm yet nice) 1 package organic baby spinach -- (cut stems off) 1 jar chopped Artichoke hearts 1 jar chopped roasted red peppers 1 chopped red onion 1 chopped sun-dried tomatoes black olives steamed broccoli florets -- optional parmesan cheese -- (or substitute veggie style) scallions white pepper -- (or cayenne - but go easy - hot!) kosher salt -- (kosher salt is healthier but also -- go easy) saltier Extra virgin olive oil balsamic vinegar Use lots of water with pasta so it doesn't stick to pot. Do not cook too mushy. El dente is best. All items can be sauteed if desired, but also can just be added fresh to hot pasta. toss pasta with olive oil and balsamic vinegar, add the rest, toss/mix well. Use as much or as little of the individual items as you would like. Obviously, the ingredients should not overpower the pasta. Enjoy. From RBrown9213@aol.com - - - - - - - - - - - - - - - - - - -