* Exported from MasterCook * Pancake And Waffle Mix Recipe By :Better Than Store-Bought - Witty & Colchie Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Low Fat Pancakes, Waffles, Crepes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup rye flour 1 cup whole-wheat flour 2 cups all-purpose flour 1/2 cup yellow cornmeal 1/3 cup sugar 2 tablespoons baking powder 2 1/2 teaspoons salt 1/2 teaspoon baking soda Sift the flours, cornmeal, sugar, baking powder, salt and soda into a bowl, using a wide-meshed sieve. With a large whisk, mix them very thoroughly for at least 30 seconds. Measure the mix into 3 plastic bags or other containers, putting 1 3/4 cups into each. (If any mix is left over, divide it among the bags.) Close the containers and store them at room temperature. Each batch makes 12 to 14 4-inch pancakes or 5 large waffles. TO MAKE A BATCH: 2 eggs 1 1/4 c. milk 2 T. melted unsalted butter 1 batch Pancake & Waffle Mix, see recipe 1. In a mixing bowl, beat the eggs with a whisk until they are well mixed, then whisk in the milk and the melted butter. 2. Add the mix and stir the batter with a fork or the whisk just until the dry ingredients are moistened - it will be a little lumpy. (The pancakes will be better if you don't stir the batter until it is smooth.) 3. Bake the pancakes on a hot griddle, greased or not, depending on the manufacturer's instructions (400-degree setting for electric griddles or skillets), ladling out a scant 1/4 c. of batter for each cake. Turn the pancakes when one or two of the bubbles on top have burst and the edges begin to lose their gloss, then bake the second side until no more steam rises, or until the light touch of a finger leaves no imprint. Serve the pancakes at once on warmed plates. Variation: You can also substitute buttermilk for sweet milk here. REG 4 shared by Karin Baumgardner, Isaaquah, WA, USA - - - - - - - - - - - - - - - - - - - NOTES : Here's a recipe for making your own pancake and waffle mix. Easy to do and cheaper than ready-made. * Exported from MasterCook * Parsley Roots - Info Recipe By :PatHanneman Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Fragrant Parsley Roots are in our markets. They look like tiny pale carrots. Buy them with their greens. Use the greens as an herb (like dill weed). Scrub or peel; trim the stem end. Can be eaten raw. Add to a slaw or juice them. Cooked: add to stews or soups -- Potato, leek and parsley root soup. Or slice them into a potato gratin (yummers!) Or add, diced, to poultry stuffing (bread or rice). Or mash and serve like potatoes. - - - - - - - - - - - - - - - - - - - NOTES : as for the parsley roots, don't know about now but they were once grown exclusively in new jersey. and not so long ago. early 1990's. wonder where they're grown now. * Exported from MasterCook * Parsnip, Potato And Lima Bean Gratin With Carrot Flax Crust Recipe By :adapted from Mayo Clinic Williams-Sonoma Cookbook Serving Size : 4 Preparation Time :1:30 Categories : Eat-Lf Mailing List Low Fat Pies, Crusts & Pastry Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- salt and black pepper -- as needed *** Steam and Cool *** 10 ounces red potatoes -- rinsed 2 parsnips -- trimmed and peeled 8 ounces Fordhook lima beans -- still frozen 4 sprigs fresh thyme -- divided use *** Skillet Hash *** 1/2 cup chopped sweet onion 1 teaspoon olive oil 4 ounces baby bok choy -- finely chopped 3 ounces fat-free evaporated milk 2 ounces baby Swiss cheese (lowfat) -- diced or grated 2 tablespoons water *** Crumb Topping *** 1 slice Multi-grain seeded bread -- crumbed 1 carrot -- finely shredded 1 tablespoon ground flax seed -- optional ABOUT THE BREAD: Oroweat's "Winter Wheat" is a variety bread: cracked wheat, sunflower seeds, added gluten, walnuts, barley, rye, millet, oats, brown rice, flaxseed and other ingredients. Make soft bread crumbs in a food processor. EQUIPMENT: steamer, an ovenproof skillet or casserole, preheated oven 375F. 1. PRECOOK THE VEGETABLES: Cut the potatoes and parsnips into 1/2- inch cubes. Put the vegetables into a steamer's basket. Toss to mix; sprinkle lightly with salt and pepper. Top with the limas. Lay 3 fresh thyme springs on top. Cover and steam for 25 minutes. (Note: Steaming the lima beans this long makes them shrink slightly and deepens their earthy flavor.) Cool completely (30 minutes or longer). 2. STOVE-TOP HASH: Heat a nonstick oven-proof skillet until medium-hot. Add the oil and swirl to coat. Saute the onion with a pinch each of salt and pepper. After about 4 minutes, add the chopped boy choy and continue to saute for up to 5 minutes, or until the boy choy is soft but still bright green. 3. Add the steamed vegetables to the skillet. Season with additional pepper. Stir to combine. Press the hash down firmly and evenly in the pan and cook, shaking occasionally, until the hash is lightly browned on the bottom, 5 minutes. 4. Drizzle in half the milk and allow to bubble and brown slightly (less than 1 minute). 5. Stir to redistribute the browned bottom crust and the slightly caramelized milk. Turn off the heat. Add half the cheese and leaves from the remaining sprig of thyme. Stir to combine. Press the hash down firmly. Pour on the rest of the milk and add up to 2 tablespoons of water. Swirl the pan to distribute. Top with the remaining cheese. 6. Combine bread crumbs, carrots and flax seed (if using); season with pepper. Spread the crumb mixture to cover the top. Place in a PREHEATED 375F OVEN for 25 minutes or until slightly crusty and dry. Check at 20 minutes: when the sauce is not longer visibly bubbling, it's dry enough. We are looking for a sauce not a gravy. 7. Remove from the oven; let stand a minute then cut into portions. Serves up to 4 people as a vegetarian entree with soup or salad side dish. Serve as a side dish. Serves 4: EACH: 257 cals, 13%cff, (4g fat), 44g carbs, (9g fiber), 14g protein; 183mg sodium. Vitamins A and C. VARIATIONS: Instead of bok choy, substitute napa cabbage, kohlrabi, broccoli stalks, Brussels sprouts, savoy cabbage, celery, or fennel bulb. Other beans may be used. Must have potatoes and beans to complete a protein. Gratins or casseroles are simple dishes that can be made ahead and baked just before serving. That makes them good choices for entertaining, using up leftovers and for once-a-week cooking. Recipe adapted from Parsnip, Potato and Lima Bean Hash in the Mayo Clinic Williams-Sonoma Cookbook (1998: Time-Life). eat-lf@lists.best.com, mc-recipe@lists.sierra.com - - - - - - - - - - - - - - - - - - - NOTES : This is a simple mixture of root vegetables and beans that are precooked then browned on the stove top. We then make a rich- tasting but light sauce by caramelizing a small amount of evaporated milk, adding Swiss cheese and a little water. The dish is topped with a bread and carrot crumb-crust and finished in the oven. Tested 2/99 Pat Hanneman (kitpath@earthlink.net) We used pepper generously. This was very good! * Exported from MasterCook * Parsnips -- Information Recipe By :By Carol J. G. Ward for Knight-Rider 2/99 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup chopped parsnip The parsnip is a humble root that has endured for centuries. Europeans brought the parsnip to the United States in the early 1600s, but this creamy-white root has never become an American favorite. Now, these old-fashioned vegetables have gained renewed favor because they're a good source of complex carbohydrates and contain little fat and no cholesterol. Parsnips can be described as off-white carrot look-alikes. The variety we are familiar with was developed in the Middle Ages, according to "On Food and Cooking" by Harold McGee. Availability: Fresh parsnips are available year-round, with the peak times being fall and winter. Selection and storage: Look for small to medium, well-shaped parsnips; larger ones can be woody inside. Avoid limp or shriveled parsnips and ones with bruises or cuts. Parsnips can be refrigerated in a plastic bag for up to two weeks. But don't store them near apples, pears, and other fruits because the ethylene gas produced from these fruits can make parsnips bitter, say Kathleen Mayes and Sandra Gottfried in "Roots: A Vegetarian Bounty." Preparation: Parsnips have a sweet flavor and, because they are root vegetables, an earthy character. They can be used just as you would use carrots and are suitable for almost any method of cooking, including baking, boiling, and steaming. The traditional preparation is to boil, butter, and mash them. They are a favorite ingredient in broths, stocks, and stews, but also combine well with greens and other root vegetables. Parsnips make a good side dish for almost any type of meat. Brown them in butter to surround a roast, or try them roasted or grilled. For a different taste, chop and saute parsnips with chopped tart apples. Parsnips turn mushy when overcooked, so add them to soups, stews, and sautes near the end of cooking time, Sharon Tyler Herbst advises in "The Food Lover's Tiptionary." Nutritional highlights: 1/2 cup cooked parsnip or 3/4 cup raw parsnip* contains 63 calories, less than one gram of fat. They are a good source of complex carbohydrates and potassium and a fair source of calcium. Parsnips also contain small amounts of iron and vitamin C. *1/2 cup parsnip 42.4 cals, 3.4%cff, (0.2g fat), 10.2g carbs, (2.8g fiber), 0.7g protein; 6mg sodium -- Analysis by MasterCook3. (ELF) Kitpath@earthlink.net 2/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Parsnips And Carrots With Orange Butter Recipe By :Gourmet Magazine Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup water 1/2 pound parsnips -- peeled 1/2 pound carrots -- scrubbed salt 1/3 cup fresh orange juice 1/8 teaspoon orange zest -- freshly grated 1 tablespoon unsalted butter 1. Halve the parsnips and carrots lengthwise; cut crosswise into 1/4-inch-thick pieces. 2. In a skillet combine the water, parsnips, carrots, and salt to taste. Simmer the vegetables for 15 minutes, or until they are just tender. 3. Stir in the orange juice. Simmer the mixture for 5 minutes, or until the vegetables are tender, and transfer the vegetables with a slotted spoon to a bowl. 4. Boil the liquid until it is reduced to about 2 tablespoons, remove the skillet from the heat, and stir in the zest and the butter, stirring until the butter is melted. Spoon the sauce over the vegetables. Per serving: 215 calories (29%), 3 grams protein; 37 grams carbohydrates; 7 grams total fat, 16 milligrams cholesterol, 4 grams saturated fat, 8 grams dietary fiber, 74 milligrams sodium; 12 grams sugar. Analysis by Knight-Ridder (ELF) kitpath@earthlink.net 2/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta And Cabbage Soup, Reggie's Recipe By :Reggie Dwork Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Soups & Stews Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Cups Diagonally Sliced Carrots 1/2 Cup Diced Onions 6 Cups Rough Chopped Cabbage 1 Med Tomato -- Rough Chopped 4 Cups Nonfat Beef Broth -- Note 1 1/4 Tsp Allspice -- Heaping 1/2 Lb Pasta Shells -- Note 2 Salt -- To Taste Note 1: I actually used nonfat vegetarian beef broth that I get from Whole Foods Market in the bulk bin. It is a powder and very flavorful. Note 2: Use any pasta that will hold it's shape ... penne would be another good choice Cook pasta al dente then drain and rinse under cool running water to stop the cooking action. While the pasta cooks, in a 4 - 6 qt pot bring the beef broth to a boil. When it boils lower the heat and add the carrots, diced onions, cabbage and allspice. Cook on med-low for about 12 - 15 min or until the veggies are firm-tender. When they reach that point add in the pasta and continue to cook for an additional 5 min. Serve hot. Season with salt at the table. Serves 4 Prep Time: about 15 min Cooking Time: about 20 - 25 min This was very good and quite filling. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : I was originally going to make a different soup using cabbage but found that I didn't have any canned white beans in the cabinet .... since I wanted a soup and felt that I needed to clean out some veggies from the refrigerator ... this soup came into existence. Had it for dinner tonite and it was good. Very quick and easy too!! Cal 273.9 Total Fat 1.2g Sat Fat 0.2g Carb 54.6g Fib 3.1g Pro 20.1g Sod 626mg CFF 3.6% * Exported from MasterCook * Pasta Twists With Shrimp Recipe By :Best of Woman's Day Low-Fat Meals Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lb Tricolor Pasta Twists -- Uncooked 12 Oz Medium Fresh Shrimp -- Uncooked 1 Bunch Broccoli -- (About 1 1/4 Lb) 28 Oz Crushed Tomatoes 1 Tsp Minced Garlic 1/2 Tsp Salt Note: Original recipe used 2 Tbsp olive oil but it isn't needed Cook pasta twists according to package directions. Trim broccoli stems, and cut in 1/4" slices; separate florets. About 5 minutes before pasta is done, add broccoli. Continue cooking, stirring twice, until pasta and broccoli are firm-tender. Meanwhile, in large skillet, (if you were to use the oil add it now) add tomatoes, garlic and salt. Simmer 1 - 2 min more, stirring once, until shrimp are pink and cooked through at center. Remove shrimp mixture from heat. Drain pasta and broccoli and return to saucepan. Add sauce; toss to mix. To Microwave: Cook pasta and broccoli as directed. Into a 3 qt microwave-safe bowl, (add oil if you choose to use it) tomatoes, garlic and salt. Stir, then cover with lid or vented plastic wrap. Microwave on High 4 - 5 min, or until hot. Stir in shrimp. Cover and microwave on High 3 - 4 minutes, stirring once, until shrimp are pink and cooked through in center. Proceed as directed. This was very good and quite filling. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 558.1 Total Fat 3.8g Sat Fat 0.6g Carb 95.4g Fib 5.4g Pro 34.3g Sod 730mg CFF 6.2% * Exported from MasterCook * Pasta With Asparagus, Sun-dried Tomatoes And Goat Cheese Recipe By :Vegetarian Times, March 1999 Serving Size : 4 Preparation Time :30:00 Categories : Eat-Lf Mailing List Low Fat Pasta Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons extra-virgin olive oil 2 cups green garlic -- thinly sliced 2 cloves garlic -- minced 1 tablespoon fresh thyme -- chopped 1/2 Cup white wine 1/2 Cup sun-dried tomatoes -- chop 12 ounces pasta 1/2 pound fresh asparagus -- trimmed and sliced 3 ounces goat cheese salt pepper The recipe says you can use leeks in place of the green garlic (AKA garlic sprouts). I used shallots and it turned out great. The asparagus should be trimmed and sliced into 1-inch pieces, and the white wine should be "fruity" according to the recipe. I used white zinfandel (technically a blush wine) and it turned out wonderfully, but as always, YMMV. Also, the recipe called for oil-packed sun-dried tomatoes, but instead I used regular sun-dried tomatoes and used the wine to rehydrate them after chopping. I also cut down on the amount of goat cheese by one ounce to bring it under 30% CFF. Both these methods saved on the fat calories. Bring large pot of salted water to a boil. Meanwhile, in a large skillet, heat oil over medium-low heat. Add green garlic and cook, stirring often, until softened, about 3 minutes. Add garlic, thyme, wine and sun-dried tomatoes. Cook 1 minute then remove from heat and set aside. When water boils, add pasta, stirring to prevent sticking. Cook according to package directions. About 2 minutes before pasta is done, add asparagus and cook just until tender. Drain pasta and asparagus and transfer to shallow serving bowl. Reheat sauce and add to pasta, tossing to coat. Season with salt and pepper and dot with goat cheese; stir slightly. Serve right away >From: Lisa Canjura-Clayton . - - - - - - - - - - - - - - - - - - - NOTES : *THE* recipe that caused me to blow a good seven months on my liquid diet. It's THAT good. * Exported from MasterCook * Pasta With Black Beans And Spinach Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Low Fat Pasta Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 26 ounces pasta sauce 15 ounces black beans, canned -- rinsed and drained 10 ounces frozen chopped spinach 10 ounces angel hair pasta -- up to 12 Fat Free Parmesan cheese Put water on to cook pasta and cook pasta. Meanwhile, over medium heat in a large saucepan, heat your favorite pasta sauce. Defrost spinach on high for 3 to 4 minutes in the microwave (or leave in refrigerator to defrost in the A.M.). Drain most of the liquid and add spinach to the sauce. Rinse and drain the black beans and add to sauce. By this time the water should be boiling - so cook and drain the pasta. Add to the sauce and mix. Serve with Parmesan cheese. Leftovers taste just as good. Posted to fatfree digest V98# 94 on Apr 4, 1998, converted by MC_Buster. >From: Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta With Leeks And Greens Recipe By :Greens Glorious Greens!, Albi & Walthers Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoon Extra Virgin Olive Oil -- To 4 Tbsp 3 Leeks -- *Note 3 Cloves Garlic -- Peel, Mince 2 Lb Mixed Greens -- **Note 1 Lb Pasta Salt And Pepper -- To Taste Grated Parmesan Cheese -- To Taste Regular-size kale and collards are too tough for this recipe. *NOTE: white and light green part, washed and thinly sliced **NOTE: such as chard, Arugula, spinach, or beet greens, washed, stemmed, and coarsely chopped In a large skillet or stockpot, heat 3 Tbsp of the oil over med heat. Add leeks and saute until very soft, about 10 min. Add minced garlic and saute for 1 more min. Do not brown the garlic. Add chopped greens and continue cooking for 5 - 8 min, until greens are soft and tender. Set aside. Cook pasta with salt according to package instructions (or make your own fresh). Drain and toss with greens. Moisten mixture with the additional tablespoon of olive oil (or substitute stock). Season to taste with salt, pepper, and Parmesan cheese if desired. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta With Turkey Sausage And Tuscan Cabbage Recipe By :Mario Batali: Tested & adapted by Hanneman 2/99 Serving Size : 2 Preparation Time :0:30 Categories : Eat-Lf Mailing List Low Fat Pasta Turkey Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil -- light 1 small red onion -- cut into crescents 2 lean Italian sausage links -- crumbled 1 teaspoon fennel seed -- crushed 1/2 pound Tuscan cabbage or kale -- leaves only cut into 1/2-inch ribbons 1 garlic clove -- finely chopped 1 cup ready cut Italian Peeled Tomatoes -- with juice seasoned with Basil and Oregano 4 ounces tomato sauce salt and pepper -- to taste 1 sprig fresh thyme -- leaves only 2 cups rotini pasta -- dry measure 2 tablespoons Parmigiano Reggiano -- freshly grated 2. Heat a Dutch oven or 4 quart sauce pan with a non-stick surface. When hot, ass oil and onion and cook over medium heat until just softened, about five minutes. Add crumbled sausage and fennel seed. Cook until red is gone. Remove from the pan; drain grease and use a knife to chop the meat into a finer crumb. 3. Meanwhile, return the pan to the burner. Add the garlic and kale and cook over medium for 2 to 3 minutes or until kale has wilted. Add the seasoned tomatoes and the tomato sauce. Season with salt, pepper, and thyme. Cover pan and simmer over low heat for 20 to 25 minutes. 4. Meanwhile, cook pasta according to package instructions until just "al dente" and drain. Remove lid from pan and add hot pasta. Toss to mix well and keep warm for about 5 minutes while you prepare a sale. Serve topped with freshly grated cheese. EACH: 638 cals, 27% from fat, (20g total fat), 88g carbs, (6g fiber), 32g protein. Mario demonstrated this dish on television to introduce Tuscan Cabbage, also known as Cavolo Nero or black cabbage. Similar to kale but it holds it's color: it will be dark green after cooking. Another tip: mix the pasta and sauce and heat together before serving. The dish is Mario's: simple home cooking, slightly undercooked with lots of color. My version added peeled tomatoes and herbs; used less oil and lean turkey sausage. >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : REVIEW: Classic pasta and tomato with the crunch and color of kale. With cheese, it was very comforting. Just a rustic and straightforward one-pot meal. The Tuscan Cabbage didn't have much flavor: that was a surprise. Mario's show on Tuscan Cabbage and fact that it was available at Ralphs got me to try it. The recipe is Mario Batali's - very rustic, quickly cooked. Tri-color: white red and green. Except: I substituted lean turkey Italian sausage. After tasting it with just tomato sauce, I added herbs and some ready-cut tomatoes with juice. I also let it steep longer. The cabbage/kale was pleasant. It did not have much of a flavor or it didn't compete with the tomatoes. I will use the other half pound in a Tuscan potato soup.-Pat and Bob email to ELF, FareShare, MC * Exported from MasterCook * Peanut Miso Dressing And Dipping Sauce Recipe By :The New Soy Cookbook - Lorna Sass Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salad Dressings Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large garlic clove 1 chunk fresh ginger root -- 2" chunk 1/3 cup hot water 1/2 cup unsalted peanut butter -- nonhydrogenated 2 tablespoons sweet white miso 1 tablespoon soy sauce 3 tablespoons fresh lime juice chili oil -- to taste 1. With the motor of the food processor running, pop the garlic and then the ginger through the feed tube and continue to process until they are finely chopped. Remove the lid, scrape down the work bowl, and add 1/3 cup of water, the peanut butter, miso, and soy sauce. Blend until smooth. 2. Add the lime juice and a dash of chili oil (if using), and pulse a few times to distribute. Thin with additional water, if you wish. Use immediately or refrigerate for up to 5 days. Shake well before each use and thin with extra lime juice or water if the mixture thickens on standing. Makes about 1 1/4 cups. REG 4 shared by Karin Baumgardner, Issaquah, WA, USA [ksbaum@aol.com] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Penne With Creamy Mushroom And Vodka Sauce Recipe By :Claire's Italian Feast by Claire Criscuolo (Plume) Serving Size : 2 Preparation Time :0:20 Categories : Eat-Lf Mailing List Low Fat Pasta Sauces & Gravies Theme: Valentine's Day Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons butter -- or 1/2 stick soybean margarine -- cut into two pieces 1 small shallot -- finely chopped 1 garlic clove -- finely chopped 1/2 pound assorted mushrooms -- cut into thick slices Salt and pepper 1/2 pound penne pasta 10 large cherry tomatoes -- cut into halves 2 tablespoons vodka 1/4 teaspoon red pepper flakes 1 1/2 cups milk or soy milk 1 1/2 tablespoons unbleached all-purpose flour 1/4 cup Parmigiano Reggiano -- grate then measure This quick pasta has a luscious, rich sauce. Use as many kinds of mushrooms you can find, such as button, shiitake, oyster, portobello 1. Melt the butter in a large pot over medium-low heat. Add the shallot and garlic. Cover and cook, stirring occasionally, for 2 minutes, or until the shallot is softened. Add the mushrooms, salt and pepper to taste. Cover and cook, stirring occasionally, for 10 minutes, or until the mushrooms have released some of their moisture. 2. Meanwhile, bring a stockpot of lightly salted water to a boil over high heat and cook the penne according to package directions. Before draining the pasta, reserve 1/2 cup of the cooking water. 3. Add the cherry tomatoes, vodka and red pepper flakes to the mushrooms. Stir well to mix. Raise the heat to medium and bring to a medium boil. Cover and cook for about 10 minutes, stirring occasionally. 4. Combine the milk and flour in a bowl and whisk to blend. Stir into the mushroom mixture. Cover and cook, stirring frequently, for 8 to 10 minutes, or until the sauce thickens slightly. 5. Add the reserved cooking water and the cooked penne. Toss well to coat the pasta evenly. Cook for 1 minute, stirring frequently. Stir in the grated cheese if desired. Taste for seasonings. PER SERVING: 759 calories, 25 grams protein, 113 grams carbohydrate, 20 grams fat, 24 percent calories as fat, 4 grams fiber, 55 milligrams cholesterol, 237 milligrams sodium. Valentine's 1999 Menu by Pam Smith O'Hara of the Miami Herald (ELF MC FS) kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pennsylvania Dutch Corn Noodles #2 Recipe By :Veggie Life, May 1997 Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 Oz Egg Noodles, No Yolks 2 Med Onions -- Chopped 2 tablespoon I Can't Believe It's Not Butter - Light -- Note 1 28 Oz Canned Chopped Tomatoes -- Diced -- or 3 cups Fresh Tomatoes -- diced 1/4 cup Vegetable Stock -- Or water 3 cup Frozen Corn Kernels -- Or Fresh 1/4 cup Chopped Parsley Salt And Pepper -- To Taste Note 1: Original recipe used vegetable margarine A common variation of this dish is the addition of a diced, cooked potato or two. Bring a large pot of water to a boil and cook noodles in rapidly simmering water, until al dente, about 6 - 8 min, or according to package directions. Drain and set aside. In a large skillet, saute onions in margarine, over med heat, until starting to brown, about 12 min (it didn't take us anywhere near this long). Add tomatoes and stock or water, cover, and simmer for 3 - 4 in. Stir in corn, parsley and noodles, and simmer until everything is heated through, another 3 - 4 min. Season with salt and lots of pepper. Makes 6 servings This was very quick and easy to put together. It tasted very good too!! Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 343.3 Total Fat 3.5g Sat Fat 0.5g Carb 67.4g Fib 7.3g Pro 12.3g Sod 328mg CFF 8.9% * Exported from MasterCook * Pineapple Upside Down Parfaits Recipe By :Cooking Light Serving Size : 2 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup Diced Pineapple 2 Tablespoons Brown Sugar 1/2 Cup Vanilla Low-Fat Yogurt 3 Tablespoons Light Cream Cheese 1 Cup Angel Food Cake -- Cubed 1 Teaspoon Sweetened Coconut Flakes -- Toasted Pineapple Leaves -- Optional Combine pineapple and brown sugar in bowl; stir well, and set aside. Combine yogurt and cream cheese in a bowl; beat at medium speed of a mixer until smooth. Set aside. Place 1/4 cup cake cubes in each of 2 parfait glasses; top each with 2 tablespoons yogurt mixture and 1/4 cup pineapple mixture. Repeat layers; top with remaining yogurt mixture. Chill, if desired. Garnish each with 1/2 teaspoon coconut and a pineapple leaf, if desired. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Poached Alaska Salmon With Cucumber Sauce Recipe By :Alaska Seafood Marketing Institute Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup water 1/2 cup dry white wine 1 small onion -- sliced 2 sprigs parsley 5 peppercorns 1/4 teaspoon salt 4 Alaska salmon steaks or fillets -- (4 to 6 oz each) Cucumber Sauce: 1/2 cup light sour cream or plain yogurt 1/3 cup cucumber -- seeded and finely -- chopped 1 tablespoon minced onion 1/4 teaspoon salt 1/4 teaspoon basil -- crushed In 1 quart microwave safe dish combine all ingredients except salmon steaks; mix well. Microcook, covered, on high for 2 to 3 minutes or until mixture boils. Place salmon steaks in a separate microwave safe dish; pour wine mixture over salmon. Microcook, covered with vented plastic wrap, on medium-high for 5 to 6 minutes or until fish flakes when tested with a fork. Carefully remove salmon from liquid. Serve hot or cold. To serve cold, refrigerate until ready to serve. Serve with Cucumber Sauce. Cucumber Sauce: Combine sour cream, cucumber, onion, salt and basil; mix well. Sauce can be made ahead and refrigerated. Makes about 2/3 cup. >From the Alaska Seafood Marketing Institute. >From: BGL - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato And Roasted Red Pepper Quesadillas Recipe By :The Potato Harvest Cookbook (Taunton Press) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Mexican & Southwestern Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium potatoes 1 medium red bell pepper 1 large jalapeno chile pepper 2 teaspoons vegetable oil 1 small onion -- diced 2 garlic cloves -- minced 1 tablespoon lime juice or red wine vinegar 1 tablespoon minced cilantro 1/2 cup lowfat cubed sharp Cheddar cheese salt and black pepper 4 medium fat-free flour tortillas six-inch diameter "These quesadillas are such irresistible morsels that you may find yourself cooking up extra potatoes for dinner some night solely for the purpose of making them." 3 February 1999 : Associated Press The quesadillas, cut into small wedges, are tempting appetizers that would fit in well with entertaining. "Cut into quarters, they make rewarding snacks and are a great comfort food," Miller says. She points out that they can be made ahead of time and reheated, or assembled in advance and baked when needed. Boil or steam the potatoes 35 minutes or until tender. Allow them to cool, then peel and cut them into eighths. Cut the bell and chile peppers in half vertically and remove the stems, seeds and membranes. Slit each end so the peppers will lie as flat as possible, then place the halves skin side up on a broiler rack and position the rack close to the broiler. Broil the peppers until the skins are evenly charred and the flesh is tender, about 10 minutes. Remove, place the peppers in a paper bag or covered container, and seal. Set aside 15 minutes to steam and cool. (This makes the peppers easier to peel.) With a paring knife, pull off and discard the charred skin, then dice the peppers. Preheat the oven to 450 degrees. Heat the oil in a large nonstick frying pan over medium-high heat. Add the onions, garlic and potatoes, and saute until the onions and potatoes are lightly browned. Transfer to a bowl and mash briefly. Add the peppers, lime juice, cilantro and cheese. Season with salt and pepper, and mix well. Place 2 tortillas on an ungreased baking sheet. Place one-half of the potato mixture on each, and with a spatula, pat firmly to within 1/2 inch of the tortilla edge. Cover each tortilla with a second one and press firmly in place. Bake 5 minutes on each side. Cut each tortilla stack into 6 wedges and serve hot. Makes 12 wedges, 4 to 6 servings. EACH 113 cals total, 18 calories from fat. Note: Instead of roasting a fresh red bell pepper, you could substitute one-half of a 7-ounce jar of roasted red peppers, drained. (ELF) kitpath@earthlink.net 2/99 - - - - - - - - - - - - - - - - - - - NOTES : THE BOOK features loads of potato lore as well as 70 or so recipes, including old and new favorites from many national cuisines. It is well-designed and brightly illustrated with color photographs. * Exported from MasterCook * Potato Crusted Chicken Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Potatoes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 boned and skinned chicken breast halves 1/2 cup water 1/2 cup fat-free half and half -- * see note 1 cup mashed potato flakes 1/4 cup fat-free sour cream -- * see note 1 tablespoon chopped fresh parsley 1/2 tsp dried tarragon -- crushed 1 dash salt 1/4 tsp paprika * Original recipe called for skim milk and lowfat sour cream. 1. Rinse chicken & pat dry. Spray a 2-qt. rectangular baking dish with nonstick spray coating. Arrange chicken in dish, meaty side up. Bake uncovered at 375 degrees for 20 min. 2. Meanwhile, in a small pan heat water & milk to almost boiling. Remove from heat & stir in next 5 ingredients. Spread potato mixture liberally over chicken pieces, and sprinkle with paprika. Return to oven and bake, uncovered for 20-30 min. or till chicken is tender & no longer pink. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : I felt that the potatoes on the chicken could have used some "snazzing" up, and DH suggested some Cajun seasoning. That probably would be good. You could certainly make your own potatoes rather than the flakes, but this sure was easy. * Exported from MasterCook * Pumpkin Peanut Soup Recipe By :Rodale Press Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium baking potatoes -- peeled and cut -- into 2" pieces 1 cup buttermilk 1 tablespoon margarine 2 cups canned pumpkin 2 tablespoon chunky peanut butter 2 cups low-sodium vegetable stock 1 1/2 cups skim milk 1/4 tsp ground cinnamon 1/8 tsp grated nutmeg 2 tsp lemon juice Place the potatoes in a 2-quart saucepan; add cold water to cover. Bring to a boil over medium-high heat. Reduce the heat to low; cover and simmer for 15 to 20 minutes, or until fork tender. Drain well. Transfer the potatoes to a blender. Add the buttermilk and process until smooth. In a 3-quart saucepan over medium heat, melt the margarine. Stir in the potato mixture, pumpkin and peanut butter; mix until smooth. Stir in the stock, milk, cinnamon and nutmeg; cook, stirring frequently, for 4 to 5 minutes, or until heated through. Remove from heat and stir in the lemon juice. Preparation time: 10 minutes Cooking time: 25 minutes Makes: 6 servings Per serving: Calories: 246 Fat: 8.7 g. (30% of calories) Fiber: 4.5 g. Cholesterol: 4 mg. Sodium: 236 mg. >From: "Brownlee, Shari" - - - - - - - - - - - - - - - - - - - NOTES : This smooth soup is rich in fiber and beta carotene, both nutrients essential for good health. It makes a great Thanksgiving soup when garnished with extra chopped peanuts. * Exported from MasterCook * Quick Rosemary Steaks Recipe By :Cooking Light Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces Beef Tenderloin Steak Vegetable Cooking Spray 1/4 Teaspoon Olive Oil 1/4 Cup Pear Nectar 3/4 Teaspoon All-Purpose Flour 1/4 Teaspoon Dried Rosemary -- Crushed 1/8 Teaspoon Salt 1/3 Cup Evaporated Skim Milk 1 Teaspoon White Wine Vinegar 1 Medium Pear -- Sliced Fresh Rosemary Sprigs -- Optional Trim fat from steaks. Heat oil in a medium nonstick skillet coated with cooking spray over medium-high heat until hot. Add steaks, and cook 2 1/2 minutes, turning to brown all sides. Reduce heat to low; add nectar. Cover and simmer for 10 minutes or until steaks are done. Remove steaks from skillet; set aside, and keep warm. Combine flour, rosemary, and salt in a bowl. Gradually add milk and vinegar, stirring with a whisk until blended; add to skillet.Bring to a boil, and cook 30 seconds or until thick, stirring constantly. Spoon sauce onto individual serving plates; place steaks on top of sauce. Arrange pear slices to the side. Garnish with rosemary, if desired. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quinoa Stuffed Peppers #2 Recipe By :Steven Petusevsky for Melissa's 1998 Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Grains & Cereals Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Quinoa or one small package 2 1/2 cups water **Additions** 1 teaspoon olive oil 1/2 cup diced onions 1/4 cup diced celery 1/4 cup diced carrots 1 clove garlic -- minced 1 teaspoon dried oregano 1 teaspoon minced fresh basil 1/4 cup Pepitas or green pumpkin seeds -- roasted salt and cayenne pepper -- to taste 2 red bell peppers -- halved and seeded 2 green bell peppers -- halved and seeded 1 cup marinara sauce -- homemade or bottled Preheat oven to 375F degrees. Prepare quinoa according to package directions and set aside. (The quinoa can be cooked up to 2 days in advance and stored in a zip lock bag in the refrigerator.) Heat the olive oil in a nonstick skillet over medium heat. Add the onions, celery, carrots, garlic, oregano and basil. Cook while stirring frequently for 3-5 minutes until vegetables begin to soften. Add the quinoa and continue to cook, stirring frequently until all ingredients are combined and heated through, about 2 minutes. Mix in the pepitas and season with salt and cayenne. Lay pepper halves cut side up on a lightly oiled, sided pan or oven proof ceramic dish. Fill each pepper with a portion of the quinoa mixture. Add just enough water to the pan to cover the bottom, and cover the pan loosely with aluminum foil. Bake in the preheated oven 35-40 minutes or until peppers are tender. Top with marinara sauce and serve one red and one green pepper half to each person. EACH 257 cals, 7g fat (22% cff) Steven Petusevsky, (CIA trained, former executive chef of Unicorn Village's Restaurant (Miami), currently Director of Creative Food Development for Whole Foods Markets. Featured 6/98 by Melissa's Specialty Foods (Los Angeles) (ELF) kitpath@earthlink.net 2/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quinoa With Caramelized Onions Recipe By :Food & Wine, Feb 1999 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoon Extra Virgin Olive Oil -- Note 1 1 1/2 Lb Onions -- Thinly Sliced Salt And Pepper -- To Taste 1 1/2 cup Quinoa -- Rinse Well, Drain, (1/2 Lb) 2 1/2 cup Water Note 1: Original recipe used 3 Tbsp extra virgin olive oil Heat 1 Tbsp oil in a large nonstick skillet (we added a little water to compensate for the lessened oil). Add the onions and cook over low heat, stirring often, until meltingly soft and deep golden, about 30 min, add a little bit of water as the onions begin to look dry. Season with salt and pepper and transfer to a plate. Heat the remaining oil in a large saucepan. Add the quinoa and cook over high heat, stirring, until light golden and fragrant, 3 - 4 min. Add the water and 3/4 tsp salt and bring to a boil. Cover and cook over low heat until all of the water has been absorbed and the grains are tender, 12 - 15 min. Fluff the quinoa with a fork and stir in the onions. Season with salt and pepper. Transfer the quinoa to a bowl and serve at once. Serves 8 (supposed to) This was wonderful!! We really enjoyed it...but it wouldn't begin to serve 8 in our house. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was *very* good! Cal 165.2 Total Fat 5.3g Sat Fat 0.7g Carb 25.4g Fib 3g Pro 4.9g Sod 325mg CFF 28.3% * Exported from MasterCook * Ranch Dip Recipe By :Cooking Light Serving Size : 24 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Low Fat Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Garlic Clove -- Peeled 2 Small Green Onions -- Cut Into 1" Pieces 8 Ounces Fat-Free Cream Cheese -- Softened 2 Tablespoons Reduced-Calorie Mayonnaise 1/4 Cup Plain Nonfat Yogurt 2 Tablespoons Lemon Juice Drop garlic and green onions through food chute of a food processor with food processor on, and process until minced. Add cream cheese and mayonnaise; process until smooth. Add yogurt and lemon juice and pulse 3 times or until well-blended. Cover and chill. Serve with raw vegetables. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Raspberry Dessert Sauce With Cantaloupe Fans Recipe By :Reader's Digest How To Book of Healthy Cooking Serving Size : 4 Preparation Time :0:10 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Theme: Valentine's Day Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces frozen raspberries 1 teaspoon fresh lemon juice -- or lime 2 tablespoons honey 1 medium cantaloupe fresh mint leaves -- for garnish A coulis is a lowfat way to add flavor and decoration to any dish. A dessert coulis (puree) adds interest to fruit, yogurt, ice cream, cake, or brownies. Another idea is to drizzle coulis on an endive and romaine salad with optional fruit: grapes, pears, apples and nuts. 1. Remove 8 whole berries for garnish. Puree the remaining raspberries until smooth. Strain through a medium-fine sieve to remove seeds. 2. Add fresh lemon juice and honey to the raspberry puree and stir to mix well. 3. To make cantaloupe fans, cut the cantaloupe into quarters and remove the seeds and rind. Using a sharp knife, slice each quarter lengthwise without cutting completely through (leave about an inch uncut on one end). Open out each quarter into a fan. 4. Spread a quarter of the raspberry puree on a ten-inch plate. Carefully position the cantaloupe fan. Decorate with whole berries and mint leaves. Each: 135 cals, 1g fat, 16mg sodium, 2g protein, 33g carb, 7g fiber. *Raspberry cream: blend a small amount of low-fat ricotta or low-fat yogurt with the pureed raspberries. *Substitute other berries/fruit. *Combine berries/fruit: raspberry-cranberry; raspberry-pear. *Add spice to the berries: cinnamon, nutmeg, or cardamom. *Add extracts: almond, vanilla, or peppermint to the puree. *Add nut paste or butter to the puree. Add lemon curd to the puree. *Use other sweeteners: maple syrup, brown sugar, or none. *Instead of cantaloupe, substitute honey dew, pears, apples, nectarines, or mangos. >From Pat Hanneman (kitpath@earthlink.net) 2/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Raspberry Sauce #5 Recipe By :Weight Watcher's Complete Cookbook Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Sauces & Gravies Theme: Valentine's Day Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups raspberries -- fresh or thawed frozen 1/4 cup raspberry spreadable fruit 1 tablespoon honey 3/4 teaspoon vanilla extract 1/8 teaspoon ground allspice Easy, Quick, Fruit, Desserts, Sauces 1. In food processor or blender, puree raspberries. Push pureed raspberries through strainer; discard seeds. Return puree to food processor; add spreadable fruit, honey, vanilla extract and allspice; puree until smooth. 8 tablespoons: PER SERVING (1 tablespoon) : 42 Calories, 0 g Protein, 0 g Fat, 10 g Carbohydrate, 0 mg Sodium, 0 mg Cholesterol, 1 g Dietary Fiber. EXCHANGES: 3/4 Fruit, 10 Optional Calories This is delightful on frozen yogurt or sorbet, and you can create a wide range of flavor combinations, such as chocolate frozen yogurt and raspberry sauce or peach sorbet and raspberry sauce. Recipe from The Weight Watcher's Complete Cookbook & Program Basics ~ Weight Watchers International (1994) >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Valentine's Day Desserts for Chocolate Lovers: *Chocolate Banana Pate with Raspberry Sauce. *Frozen yogurt with Raspberry Sauce. * Exported from MasterCook * Red Chile And Garlic Pasta And Vegetable Soup Recipe By :Pat Hanneman, Riverside, CA 2/99 Serving Size : 3 Preparation Time :0:20 Categories : Eat-Lf Mailing List Low Fat Pasta Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 sweet onion -- chopped 1/4 teaspoon peanut oil 5 ounces corn kernels 14 1/2 ounces stewed tomatoes 1 1/2 cups water 1/4 cup chopped green bell pepper 1/2 cup cooked black beans -- rinsed 1/4 teaspoon cocoa powder coarsely ground pepper garlic salt 4 ounces spicy polenta rotelle -- see pantry note 2 tablespoons chopped fresh cilantro PANTRY - Rotelle or pasta twists made with grains other than wheat are available at whole food stores. We used a Red Chile and Garlic Polenta Pasta (made by Gabrielle, California). 1. Heat a large soup pan. Add oil and onions and saute until onions are soft, about 3 minutes. Add the corn kernels and cook, stirring, until toasted (2 minutes). Add the tomatoes, water, chopped bell pepper, black beans, cocoa powder, black pepper and garlic salt. Stir to combine. 2. Bring to a boil. Add the polenta pasta. Return to the boil. Reduce heat and cook al dente (7 to 9 minutes). Do not overcook the pasta. Add cilantro and adjust seasonings. Serve at once. Makes almost 7 cups to serve 3: each 248 cals and 9%cff (2.5g fat) >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : (Review) This southwestern soup doubles the corn flavors and it bites backs. That's a winning combination for Bob who "really likes" this one. The spice was in the pasta: masa, salt, cilantro, cumin, oregano, dried red chile, garlic powder. You could substitute other short pasta and a chile-spice mix, to taste. * Exported from MasterCook * Red Pepper Cucumber Chutney Recipe By :Annette Gooch Cole Publishing Group 1998Sep Serving Size : 10 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds cucumbers -- preferably English or Japanese 2 teaspoons kosher salt 1 large red bell pepper -- halved seeded and minced 2 tablespoons minced shallot 1 tablespoon minced garlic 1/2 teaspoon red chile pepper flakes 2 tablespoons fresh lime juice 1/3 cup olive oil 1/2 tablespoon cider vinegar -- optional Sugar and salt -- to taste 1/4 cup minced cilantro leaves -- optional or dill or mint Annette: "Decidedly spicy, yet cooling, this variation on fresh Indian chutney complements poached prawns, grilled salmon or baked fish. Made with mint, it is excellent with lamb." 1. Peel cucumbers if they are not the thin-skinned English or Japanese varieties. Halve and seed them, then chop fine. Sprinkle with salt; transfer to a colander and let drain 45 minutes. 2. Transfer cucumbers to nonreactive bowl. Add bell pepper, shallot, garlic, pepper flakes, lime juice and olive oil. Stir to blend well. Taste; add vinegar if mixture needs more punch. Add sugar and salt to taste. Cover and let stand in a cool place for one hour before serving. Just before serving, stir in minced cilantro (if used). Makes about 2+1/2 cups. Per serving (1/4 cup): 84 calories; 7.3 g fat (1 g saturated fat; 78% cff); 4.9 g carbohydrates; 0 mg cholesterol; 323 mg sodium; 0.2 g fiber. TIP: * Chutneys made with salt and acidic ingredients should be prepared in bowls made of nonreactive materials (stainless steel, glass or ceramic) rather than plastic, aluminum or copper. (elf, fs, mc) kitpath@earthlink.net 2/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Red Snapper Fillets Steamed Over Bed Of Fennel Recipe By :Eating Well, Sept/Oct 1996 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Fennel Bulbs Carrot Cut Into Matchsticks 1 cup Dry White Wine Salt And Pepper -- To Taste 2 Red Snapper Fillets -- 8 oz Each, Skinned -- (8 to 10) 4 Slices Lemons Chop about 2 Tbsp of the feathery fennel greens and set aside for garnish. Trim the base and remove the stalks from the fennel bulb. Cut off any discolored parts of the bulb. Quarter the bulb lengthwise and slice thinly crosswise. In a skillet large enough to hold the fillets (Cut in half if nec), combine the sliced fennel, carrots and 1/2 C of the wine. Cook, covered, over med-low heat until the fennel is slightly wilted and beginning to stick to the pan, 10 - 15 min. Add the remaining 1/2 C wine to the pan and season the fish fillets with salt and pepper and lay them on top of the vegetables. Cover the pan and steam the fish over med-low heat until the flesh is opaque in the center, 10 - 15 min. Transfer the fish and vegetables to a large serving platter. Serve garnished with lemon slices and the reserved chopped fennel greens. Makes 4 servings This was very good. Nice flavor and didn't require much effort to prepare. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 124.9 Total Fat 1g Sat Fat 0.2g Carb 16.9g Fib 0.5g Pro 10.8g Sod 62mg CFF 7.6% * Exported from MasterCook * Reggie's Pasta And Cabbage Soup Recipe By :Reggie Dwork Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cup Diagonally Sliced Carrots 1/2 cup Diced Onions 6 cup Rough Chopped Cabbage 1 Med Tomato -- Rough Chopped 4 cup Nonfat Beef Broth -- Note 1 1/4 Tsp Allspice -- Heaping 1/2 Lb Pasta Shells -- Note 2 Salt -- To Taste Note 1: I actually used nonfat vegetarian beef broth that I get from Whole Foods Market in the bulk bin. It is a powder and very flavorful. Note 2: Use any pasta that will hold it's shape ... penne would be another good choice Cook pasta al dente then drain and rinse under cool running water to stop the cooking action. While the pasta cooks, in a 4 - 6 qt pot bring the beef broth to a boil. When it boils lower the heat and add the carrots, diced onions, cabbage and allspice. Cook on med-low for about 12 - 15 min or until the veggies are firm-tender. When they reach that point add in the pasta and continue to cook for an additional 5 min. Serve hot. Season with salt at the table. Serves 4 Prep Time: about 15 min Cooking Time: about 20 - 25 min This was very good and quite filling. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : I was originally going to make a different soup using cabbage but found that I didn't have any canned white beans in the cabinet .... since I wanted a soup and felt that I needed to clean out some veggies from the refrigerator ... this soup came into existence. Had it for dinner tonite and it was good. Very quick and easy too!! Cal 273.9 Total Fat 1.2g Sat Fat 0.2g Carb 54.6g Fib 3.1g Pro 20.1g Sod 626mg CFF 3.6% * Exported from MasterCook * Rice With Greens Recipe By :Best of Woman's Day Low-Fat Meals Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Rice Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Slice Turkey Bacon, Armour -- Cut Into 1/2" Pcs 1 cup Chopped Onions 2 1/2 cup Nonfat Veg Chicken Broth, Low Sod -- Or Nonfat Chicken Broth 10 Oz Frozen Swiss Chard -- Note 1 1 1/4 cup Long-Grain Rice -- Note 2 Note 1: Original recipe called for frozen collard, kale, turnip or mustard greens Note 2: Original recipe used uncooked converted long-grain white rice...we used this and I would not use it again. I have entered it as long-grain rice...be sure to adjust any extra water and cooking times for it. In 2 qt heavy saucepan over med-high heat, cook bacon until crisp. Stir in onions. Cook 5 - 6 minutes, stirring often, until onions are golden and tender. Add broth and frozen greens. Bring to a boil; cook 3 - 4 min, stirring occasionally, until greens are thawed. Add rice and return liquid to a boil. Reduce heat to med-low. Cover and simmer 20 - 25 min, or until rice is firm but tender and liquid is absorbed. To Microwave: Put bacon and onions in a 2 qt microwave-safe bowl. Microwave, uncovered, on High 3 - 4 min, stirring once, until bacon is crisp and onion tender. Pour in chicken broth and add greens. Cover with lid or vented plastic wrap. Microwave on High 4 - 5 min more, or until greens are easily broken up. Stir in rice. Cover and microwave on High 20 - 22 min more, stirring once, until rice is tender and all liquid is absorbed. Serving: 6 Prep Time: About 5 min Cooking Time: About 40 min This was good but mushy. I would not use the converted rice again. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 131.6 Total Fat 0.6g Sat Fat 0.2g Carb 29.2g Fib 1.5g Pro 9.3g Sod 246mg CFF 3.2% * Exported from MasterCook * Roasted Butternut Squash Soup With Caramelized Red Onion Recipe By :Robin Webb in Diabetes Forecast Magazine, December 1998 Serving Size : 6 Preparation Time :1:30 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large butternut squash -- unpeeled 5 tablespoons diet margarine 1 medium onion -- sliced thin 1/2 cup low-fat & low-sodium chicken broth 2 cups evaporated skim milk 2 teaspoons cinnamon 1 small red onion -- very thinly sliced 3 teaspoons sugar Makes 6 servings This recipe takes about 1 hour and 30 minutes to prepare and cook. Preheat the oven to 350F. Cut the butternut squash in half and scoop out the seeds. Discard seeds. Place 2 of the 5 tablespoons of margarine and the onion and broth in a casserole dish. Place the squash halves upside down over the onion mixture, and roast, uncovered, until the squash is soft, about 45 minutes to 1 hour. Puree the squash-onion mixture in a blender or food processor, then pour the pureed mixture into a saucepan. Add the evaporated skim milk and cinnamon and simmer for 5 minutes. Saute the red onion in the remaining 3 tablespoons margarine in a skillet over medium heat for 5 to 6 minutes. Add the sugar and saute until it turns a brownish color and caramelizes, about 4 to 5 minutes. Divide soup into six bowls and garnish each with sonic of the caramelized onion. Adapted from Robyn Webb's Memorable Menus Made Easy. Nutrition Facts Serving Size 1/6 recipe (one bowl) Starch Exchanges 1 1/2 Skim Milk Exchanges 1/2 Fat Exchanges 1/2 Amount per serving Calories 185 Calories from fat 47 Total Fat 5 grams Saturated Fat 1 gram Cholesterol 3 milligrams Sodium 185 milligrams Total Carbohydrate 29 grams Dietary Fiber 4 grams Sugars 15 grams Protein 9 grams Converted by MC_Buster. >From: Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Chicken And White Bean Pizza Recipe By :Cooking Light Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Legumes Low Fat Pizzas & Calzones Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 15 3/4 Ounces Great Northern Beans -- Drained 1 Teaspoon Lemon Juice 1/8 Teaspoon Garlic Powder 1/8 Teaspoon Pepper 1/2 Pound Cooked Chicken Breast Halves -- Chopped 1/4 Teaspoon Dried Rosemary -- Crushed 1 Pizza Crust -- 3 (7 Inch Crusts) 1 Cup Fresh Spinach -- Thinly Sliced 3/4 Cup Provolone Cheese -- Shredded Preheat oven to 450F. Place first four ingredients in a blender or food processor, and process until smooth. Set aside. Combine chicken and rosemary in a large bowl, and toss well. Spread 1/3 cup bean mixture evenly over each crust, leaving a 1/4 inch border. Top each crust with 1/2 cup chicken, 1/2 cup spinach, and 1/4 cup cheese. Place pizzas directly on oven rack, and bake at 450° for 8 minutes or until crusts are golden. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Salmon With Mustard Crust Recipe By :The Eating Well Cookbook, p. 137 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 24 ounces salmon steaks -- (4* 6-oz. steaks) about 1" thick, rinsed & patted dry salt freshly ground black pepper 3 tablespoons mustard -- flavoured (Provencal, green peppercorn, etc.) fresh lemon juice 2 teaspoons chopped fresh parsley -- for garnish OR fresh dill OR fresh basil 1. Preheat oven to 500 degrees F. Place a large cast-iron skillet or other heavy-bottomed ovenproof skillet over high heat [on stove top] and heat until smoking. 2. Season salmon steaks with salt and pepper and spread them with 1 1/2 Tbsp. mustard. 3. Place the steaks, mustard-side down, into the dry, smoking skillet and cook them for 2 minutes without turning or touching. 4. Meanwhile spread remaining 1 1/2 Tbsp. on the top sides of the steaks. Carefully flip them and transfer the entire skillet to the oven. 5. Bake for 6 to 8 minutes, or until flesh is opaque. 6. Remove the skillet from the oven and transfer the steaks to serving plates. Squeeze lemon juice over the steaks and sprinkle them with fresh herbs. Serves 4. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : "Roasting salmon is as easy as broiling it, but the fish cooks more evenly and tastes richer this way." [Not having an ovenproof skillet, I transferred the salmon steaks from a regular skillet to a baking sheet sprayed with vegetable oil spray. In the spring, I will experiment with substituting grilling on our gas barbecue for the oven roasting stage.] * Exported from MasterCook * Roasted Vegetable Pizza Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pizzas & Calzones Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Can Pizza Dough Vegetable Cooking Spray 1 Tablespoon Fresh Thyme Leaves 2 Tablespoons Balsamic Vinegar 1 Teaspoon Olive Oil 1/4 Teaspoon Salt 4 Small Red Potatoes -- Cut Into 8 Wedges 4 Garlic Cloves -- Thinly Sliced 1 Small Yellow Squash -- Sliced 1/4" Thick 1 Small Red Bell Pepper -- Cut Into 2" Pieces 1 Small Sweet Onions -- Cut Into 12 Wedges 1 1/4 Cups Provolone Cheese -- Shredded Preheat oven to 425F. Unroll pizza dough onto a large baking sheet coated with cooking spray; fold under edges of dough to form an 11 inch circle. Bake at 425° for 7 minutes; set aside. Increase oven temperature to 500F. Combine thyme and next 8 ingredients (thyme through onion) in a bowl; toss well. Place vegetable mixture in a 13X9 inch baking dish. Bake at 500° for 15 minutes, stirring halfway through cooking time. Reduce oven temperature to 425°. Sprinkle half of cheese over prepared pizza crust. Arrange roasted vegetables over cheese, and top with remaining half of cheese. Bake at 425° for 12 minutes or until crust is lightly browned. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Russian Black Bread For Machine Recipe By :George Burney: Healthy Breads* Serving Size : 12 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup water 2 tablespoons powdered whey 2 teaspoons canola oil 1 1/2 tablespoons dry Postum or other instant grain beverage 1 1/2 tablespoons unsulfured molasses 2 teaspoons honey 2 teaspoons carob powder 1/4 teaspoon liquid lecithin 2 teaspoons minced onions 1 3/4 cups wheat flour 1 teaspoon fine sea salt 1/3 cup rye flour 2 teaspoons active dry yeast BY WEIGHT: 1/3 cup rye flour or 1.5 ounces. 1+3/4 cups wheat flour or 8 ounces 1. Put all the ingredients in the inner pan in the order listed, left column first, or in the reverse if your machine specifies dry ingredients first and liquids last. Select the Basic Wheat cycle, Light setting (or the equivalent setting for your machine). Push Start. Makes 1-pound loaf. 12 slices PER SLICE: 96 cals, 1g fat (12% cff) estimated by MasterCook *Recipe by George Burnett. He is the author of The Breadman's Healthy Bread Book and The Breadman's Healthy Sandwich Book. George: "Here is a bread that you will probably not find on your grocers shelves, though it deserves to be. If it is hearty enough to eat through a Siberian winter we think it will surely ease the chilly months ahead. Very similar to Pumpernickel Bread, Russia Black Bread is a full-flavored, dark bread that stands up to strong flavors such as sardines and smoked turkey. The Postum intensifies the flavor of the bread and is sold in natural food stores and many supermarkets." >From http://www.mysupermarket.com/Netcenters/Baking/brdmake.html Home Bread Maker Postum is a coffee substitute, mixture of molasses, bran and wheat. Possible substitutes: ground Grape-Nuts; toasted bran flakes, ground; instant caffeine-free coffee such as Kava or Sanka. >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Salmon Cooked In Foil Recipe By :Low Fat Living for Real People Serving Size : 4 Preparation Time :0:30 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb fresh salmon fillets 4 sun-dried tomatoes -- see directions 1 scallion -- chopped 1 tablespoon fresh tarragon -- snipped fresh ground pepper -- to taste 1/4 cup dry white wine Drain sun dried tomatoes of oil, soak to soften, blotted and snipped before using. Heat oven to 450 deg. lay salmon on heavy foil, large enough to wrap fish. Sprinkle with sun-dried tomatoes, scallion, tarragon, and pepper. Drizzle wine over fish. Seal in foil. Place in ovenproof dish. Bake 25 minutes. >From: Melissa - - - - - - - - - - - - - - - - - - - NOTES : Can also use herb of choice instead of tarragon. * Exported from MasterCook * Salmon Loaf, Judy's Old-fashioned Recipe By :Jean Carper Serving Size : 4 Preparation Time :1:00 Categories : Burgers & Loaves Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can salmon -- 15 1/2 oz. 1 tablespoon lemon juice 1 large egg 1 egg white 1 cup bread crumbs 1 cup mashed potatoes 1 teaspoon celery seed 1 1/4 teaspoons paprika 1 teaspoon yellow mustard 1 teaspoon fennel seed -optional -- crushed 1/2 teaspoon prepared horseradish salt and pepper vegetable cooking spray Preheat oven to 350. Remove as much skin from the salmon as possible. Mix together all ingredients except cooking spray until well combined. Spray a small loaf pan with cooking spray. Spoon the salmon mixture into the pan and bake, uncovered, for about 45 minutes. >From: KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Salmon Teriyaki, Denise's Recipe By :Cr. Andrew Weil's 8 Week List Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon soy sauce 1 tablespoon mirin -- * 1 tsp. rice vinegar 1 tsp. sugar -- (optional) -- salmon fillet * Japanese cooking sake, available in the Oriental food section You can multiply this recipe as needed. Make the marinade, and let the fish sit in it for at least half an hour. Then, broil the fish in a broiler or toaster oven, cooking around 7 minutes for each inch of fish. Look for doneness when the flesh is pink and there begins to be a whitish "curd" that appears on the top of the meat. Should be moist and delicious. If you've cooked your salmon to dryness, you have overcooked it and ruined it -- this is why a lot of people say they don't like salmon (or any other fish for that matter!) Then, serve the salmon with steamed broccoli with some rice vinegar and sprayed olive oil, and some baby baked new potatoes. You'll never eat out again! - - - - - - - - - - - - - - - - - - - NOTES : One of the best ways to have salmon is to broil it (or barbecue it). Living in Northern California, on the coast, it is one of the favorite local things to have, and best if you can get ocean-caught, versus fish-farmed. The taste and texture are much better.[Denise] * Exported from MasterCook * Salmon With Carrot Risotto And Broccolini For Two Recipe By :Chef Anne Rosenweig, Arcadia, NYC (adaptation) Serving Size : 2 Preparation Time :0:35 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Theme: Valentine's Day Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup arborio rice 3/4 cup carrot juice 1/4 cup low sodium vegetable broth 1/2 cup hot water -- or as needed 1 small bay leaf 3 slices ginger -- to taste 1/4 teaspoon red Thai curry paste 1 small shallot -- peeled and minced 2 teaspoons olive oil 2 tablespoons thinly sliced green onions 1 tablespoon chopped fresh cilantro -- or more salt and pepper -- to taste 7 1/2 ounces salmon fillets -- skin removed spring salad greens or mint -- for garnish 6 ounces broccolini -- prepared Anne Rosenweig's carrot risotto is a fusion of Italian rice and Thai spice. The carrot juice not only colors the risotto: its sweetness balances the heat from red Thai curry. When served with a grilled fillet of salmon and baby broccoli, it's easy to create a very special meal. Serve with tea; lemon ice dessert. See Broccolini : An introduction. (TM) "Broccolini" is a trademark of Mann Packing Co at www.broccoli.com Timing: 30 minutes for risotto plus about 5 minutes to cook the vegetable and fish. While the risotto is cooking, ready a pot of boiling water for the broccolini and preheat the grill. 1. In a small saucepot, over high heat, bring carrot juice, stock, bay leaf and several thin slices of peeled ginger to a boil. Take out 3 tbs. hot stock mixture and put in small bowl; dissolve curry paste in it. When this is completely smooth, add to stock mixture in saucepot. 2. In a large saute pan over medium heat, warm olive oil. Stir in shallots and cook slowly for 2 minutes. Do not allow shallots to brown. Stir in rice and coat grains with oil. 3. Remove bay leaf from stock mixture, then slowly add stock mixture to rice, 1/3 at a time, stirring and allowing rice to absorb liquid before more is added. If more liquid is needed to cream the rice, add very hot water or more broth. When rice al dente and creamy, stop adding liquid. 4. Stir scallions and cilantro into the rice; season to taste with salt and pepper. Keep warm. 5. Boil broccolini in plenty of salted water for 5-6 minutes. 6. While broccolini is cooking, grill or saute salmon fillet until medium rare (4 to 5 minutes). To serve, cut salmon into two portions (if necessary). Arrange attractively on plate or pasta bowl with risotto and broccolini. Garnish rice. REF: Anne Rosenweig: Chef/Co-owner of Arcadia (fine dining), and Chef/Owner Lobster Club (casual dining). Both restaurants are in New York City. Anne was one of Bertolli's Featured Chef (august 97) http://homearts.com/sites/bertolli/897bechefs.htm. See also: Great Women Chefs by Julie Stilllman (1996 Turner Publishing ISBN 1570362955) Tested. Pat Hanneman 1/99 EACH SERVING 530 cals, 9g fat or 15% cff. >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Tested. You may want more salmon than we had. -pat * Exported from MasterCook * Sardine Sandwich Recipe By :"Jo in Minnesota" Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 small sardines -- packed in oil -- whole wheat bread -- or rye bread nonfat mayonnaise mustard onion -- thinly sliced The "bestest" way to eat sardines. Get the plain ones, packed in oil, the smallest you can find, 16 or more to a small container. Norwegian imports usually. Find yourself a slice or two of good whole wheat bread, or Rye if you like it, spread it first with no fat/lofat mayo, then add a layer of your favorite mustard, then lay those cute little sardines over the bread, if you are really mustard happy add another layer to the top of the sardines and some very thinly sliced raw onion. There should be one or two sardines left over for the cat or the dog! Put another piece of bread on top or eat it open face. - - - - - - - - - - - - - - - - - - - NOTES : You will know Paradise when you have finished this and thank Andrew Weil for the rest of your days for putting you onto sardines. This was a staple at my house as a kid when I rejected it totally and now love it. * Exported from MasterCook * Scalloped Potatoes With Onions, Parsnips And Carrots Recipe By :Jenny Herl Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Scalloped potato recipe -- slices parsnips -- slices onions -- slices carrots How about scalloped potatoes with onions and parsnips or carrots? Make your usual potato recipe, and layer onion slices and parsnip slices with the potatoes. The parsnips add some sweetness to the dish. You could use rutabagas instead if you like (or think the other couple will like) the turnip like flavor. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Secret Japanese Sauce For Cold Noodles Recipe By :Sushi Chef at Brookwood Grill Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Pasta Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 part rice vinegar 1 part soy sauce 1 part lemon juice -- with peel sugar -- to taste --- sliced scallions for serving Heat all the ingredients and simmer for awhile, but do not boil. Remove the lemon peel. Top with sliced scallions for color and additional flavor (optional). Serve at room temperature over chilled Japanese noodles. It's also excellent as a dipping sauce for vegetarian sushi rolls. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : IMHO, the very best sushi I've ever had is at the Brookwood Grill in the Buckhead area of Atlanta. If you are in town and like sushi, definitely check this place out. You are first served a dish of cold, thin Japanese noodles (similar to angel hair) that are dressed with a wonderful sauce. My persistence in asking the owner/chef for his "secret sauce" finally paid off! Tonight he gave me his recipe. Here it is. This is also what they serve with their veggie sushi rolls. It'd make a good salad dressing, too, if you don't mind runny salad dressings. --- Try chilling the sauce before serving. It's interesting too! ["Karen Lim" ] * Exported from MasterCook * Senegalese Apple Soup Recipe By :Fly Fishers' Inn, Great Falls, MT Serving Size : 10 Preparation Time :1:00 Categories : Eat-Lf Mailing List Fruit Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 pounds onions -- peeled and chopped 1/2 pound Granny Smith apples -- peeled and cored and chopped 1 cup chopped carrots 1/4 cup raisins 1 garlic clove -- minced 2 tablespoons butter or margarine 3 tablespoons curry powder 1/4 cup all-purpose flour 8 cups fat-skimmed chicken broth -- 1/2 cup whipping cream -- (optional) salt and black pepper -- to taste Major Grey chutney -- to taste 1. In a 5- to 6-quart pan over medium-high heat, frequently stir onions, apples, carrots, raisins, garlic and butter until onions are limp, 10 to 12 minutes. 2. Add curry powder and flour and stir to mix well. 3. Stir in broth. Stir over high heat until boiling, then reduce heat and simmer, stirring occasionally, until carrots are very tender to bite, about 20 minutes. 4. In a blender, whirl soup mixture a portion at a time, until very smooth. Return to pan. Add cream if using. Stir often over medium heat until hot, 4 to 5 minutes. 5. Ladle into bowls and season to taste with salt, pepper and chutney. PER CUP without cream: 88 cals, 20% from fat (3g total fat) Analyzed by Mastercook. TO SERVE: May be packed in a thermos for a portable lunch. Portions: 3/4-cup appetizers or twice that for main-course serving; or 1-cup soup and a grilled shrimp or toasted cheese sandwich. >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Soups courtesy of Rick & Lynn Pasqual, owners. Featured in "Soups from a Montana Lodge," by Elaine Johnson. Sunset (March 1999). * Exported from MasterCook * Seven Layer Tortilla Pie Recipe By :Steven Petusevsky for Melissa's 1998 Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1/2 cup chopped onion 1/2 cup chopped Anaheim chile peppers -- seeded 3/4 cup chopped green bell pepper 1 cup chopped red bell pepper 2 tablespoons minced fresh cilantro 1 teaspoon dried oregano 1 teaspoon chili powder 1/2 teaspoon ground cumin 2 cups tomato juice without salt 22 ounces fresh shelled black beans 32 ounces dried cannellini beans -- prepared according to directions 4 ounces reduced-fat Monterey Jack cheese -- shredded 4 ounces reduced-fat cheddar cheese -- shredded cooking spray 7 large flavored tortillas fresh cilantro sprigs Cooked black beans may be substituted; rinse well and drain. Or substitute the frozen (mostly cooked) beans that need another 20 minutes to be completely cooked. 1. Heat oil in a large non stick skillet over medium heat. Add the bell peppers, onion and next 5 ingredients (through cumin); saute 5 minutes or until tender. Add tomato juice and cook approximately 8 minutes or until reduced to 2 1/2 cups. 2. Combine the black beans and half of the tomato juice mixture in a bowl; stir well. Stir the cannellini beans into the remaining tomato juice mixture, and set both aside. 3. Preheat oven to 325F degrees. 4. Combine cheeses in a bowl and toss well. Line a 9" pie plate with foil, allowing 6" of foil to extend over opposite sides of pie plate. Repeat procedure with another sheet of foil, extending foil over remaining edges of pie plate. Coat foil with cooking spray. Place 1 tortilla in bottom of dish. Spread 1 cup cannellini bean mixture over tortilla and sprinkle with 1/4 cup cheeses. Place another tortilla over cheeses, pressing gently. Spread 1 cup black bean mixture over tortilla and sprinkle with 1/4 cup cheeses. Place another tortilla over cheeses, pressing gently. Repeat the layers, ending with the remaining black bean mixture and cheeses. 5. Bring edges of foil to center, and fold to seal. Bake at 325 degrees for 40 minutes. Remove from oven and let stand, covered for 10 minutes. Remove foil packet from dish. Unwrap pie and slide onto serving plate using spatula. Cut into wedges and garnish with cilantro sprigs. EACH 649 cals, 5g fat (7% cff) Steven Petusevsky, (CIA trained, former executive chef of Unicorn Village's Restaurant (Miami), currently Director of Creative Food Development for Whole Foods Markets. Featured 6/98 by Melissa's Specialty Foods (Los Angeles) (ELF) kitpath@earthlink.net 2/99 - - - - - - - - - - - - - - - - - - - NOTES : Pictured on www.melissas.com/guest_chef/698chef.htm * Exported from MasterCook * Seven Minute White Icing, Electric Mixer Variation Recipe By :The Joy of Cooking, 1975, p. 727 Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Low Fat Theme: Valentine's Day Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons hot water 1 cup confectioner's sugar -- see note 1 1 egg white -- not beaten 1/4 teaspoon cream of tartar 1/8 teaspoon salt 1 teaspoon vanilla 1. Stir the hot water and the confectioner's sugar, then boil in a covered pan until the sugar is dissolved. 2. Place the unbeaten egg white, cream of tartar, and salt in a small mixing bowl. Add the hot sugar syrup. Beat these ingredients at high speed until the icing is the right consistency to spread, 3 to 4 minutes. While beating, add the 1 teaspoon vanilla. It might be necessary to double this recipe to cover a 9" round tube cake completely. On page 721, the authors recommend that 3 cups icing be used to cover the top and sides of a 9 or 10-inch tube cake. Unfortunately, the recipe text does not include the amount of icing produced, and I keep forgetting to measure before having my husband cover the cake with icing. Last time I made this, I did cook a double batch, and there was at least 1/2 cup of icing left over (and thrown out) after the cake was completely covered, but if we had been making a layered cake, the amount would have been just right. The single recipe contains about 500 Calories but is very low in fat. OPTIONAL: Melt 2 ounces chocolate (semi-sweet, non-dairy) and spread with a broad knife or spatula over the white icing, once that icing has set. Allow several hours for the chocolate to harden. To speed this up, refrigerate the cake after applying the chocolate. This is not recommended for use in damp hot weather. >From: Ellen in Toronto - - - - - - - - - - - - - - - - - - - NOTES : Since I'm allergic to corn, which is used in confectioner's sugar (also called icing sugar), I measure 1 cup of superfine sugar (also called berry sugar) into a small food processor and process for a few minutes to grind the sugar to a fine texture, similar to confectioner's sugar. I found these two recipes for low-fat vanilla icings in my 1975 Joy of Cooking. I've tried the electric-mixer version a few times. It is very sweet. Since egg whites are used, there is virtually no fat in these recipes. However, with all the sugar, these are not low in calories. Of course, most of the icing recipes in that edition of Joy are made with butter, and would be totally inappropriate to post here :) * Exported from MasterCook * Simple Saute Of Thick Fish Recipe By :Jean-Georges Vongerichten's SIMPLE CUISINE Serving Size : 2 Preparation Time :0:15 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces halibut steak --- OTHER THICK FISH --- salmon steak swordfish steak monkfish 1 teaspoon unsalted butter 1 teaspoon extra virgin olive oil 1. In a saute pan, cook equal parts of butter and oil over medium-high heat until golden brown. 2. Reduce the heat to medium. Place the fish (1 inch thick) in the pan. Do not season (See tip 1). Cook 3 to 4 minutes per side (see tip 3). (Monkfish, being the thickest, will need a full 4 minutes per side.) 3. Remove the fish from the pan and immediately season with salt and freshly ground pepper. Cover with aluminum foil or a plate and let rest for 3 minutes. (See tip 2) TIPS (Review): 1) Never season the fish before cooking. Seasoning will draw the juices out during cooking and the result will be tough, chewy fish. 2. Instead, season immediately after cooking. Let the fish rest for about 3 minutes covered. 3) Doneness is really a matter of taste. He prefers fish that is translucent on the inside and moist throughout. Most Americans prefer fish that is cooked until it flakes -- that would be overdone to him. He recommends sauteing thick fish steaks 3 to 4 minutes per side. PER SERVING: 238 cals, 15g fat; assumes oil from pan is served with fish. -- Recipes from Jean-Georges Vongerichten in SIMPLE CUISINE, Easy Recipes for Four-Star Food (1990: MacMillan). -- email from kitpath@earthlink.net 2/99 to ELF, FS -- NUTRITION (estimated by Mastercook) OPTIONS - To reduce calories from fat, reduce the butter and oil to one-third the amount listed. with halibut 163 cals, 7g fat (40%). This entree is meant to be eaten with other foods. >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : To saute thick fish such as halibut, salmon, and sword fish steaks, and Monkfish, no crust is necessary. The fish is thick enough to retain moisture. * Exported from MasterCook * Smashed Potatoes Recipe By :Vegetarian Times, Feb 1999 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lb Small Red Potatoes -- Washed, Quartered 1/4 cup Finely Chopped Fresh Basil 2 Cloves Garlic -- Minced 1 Med Shallot -- Minced Salt And Pepper -- To Taste Dairy-Free Because this is loaded with fresh herbs and spices you won't miss the buttery flavor. Put potatoes in a med saucepan of lightly salted water. Bring to a boil, reduce heat and simmer until tender, about 15 min. Drain potatoes well, reserving some of the liquid. Return potatoes to pan. Smash them with a potato masher until fairly smooth, adding a little reserved water if needed. Add basil, garlic, shallot, salt and pepper and mix well. Serve hot. This was very, very good, quick to prepare and quite filling. It wouldn't serve 4 ... did serve 2 though!! Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 73.7 Total Fat 0.1g Sat Fat 0g Carb 16.8g Fib 1.4g Pro 2g Sod 6mg CFF 1.1% * Exported from MasterCook * Smoked Salmon Pasta Recipe By :Cucina Amore, Nick Stellino Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Qt Water Salt -- Optional 2 tablespoon Unsalted Butter 2 tablespoon Chopped Shallots 1 tablespoon Chopped Garlic 3 Oz Smoked Salmon -- Chopped 3 tablespoon Vodka 1/4 Tsp Salt 3/4 cup skim Milk -- Note 1 3/4 cup Nonfat Veg Chicken Broth, Low Sod -- Note 2 3 tablespoon Tomato Sauce -- See Recipe 5 tablespoon Frozen Peas -- Thawed 1 Lb Penne Pasta -- Or Farfalle Pasta -- Note 3 Grated Parmesan Reggiano Cheese -- Optional Pasta Al Salmone Affumicato Note 1: Original recipe used 3/4 C heavy cream Note 2: Or clam juice Note 3: You can use any pasta that will hold it's shape. Also, don't use fresh past for this ... use dried only. In a large pot, bring the water to a boil with or without the optional salt. Place the butter in a large skillet set on med-high and cook until it sizzles, about 2 min. Add the shallots and cook for 2 min. Add the garlic and salmon and cook 2 min more, stirring occasionally to prevent sticking. Pour the vodka ( we didn't use this) CAREFULLY as it may ignite. Add the salt, nonfat milk (cream), nonfat vegetarian chicken broth (clam juice) and tomato sauce. Reduce the heat and simmer 5 min. Turn off the heat and add the peas. Cook the pasta in the boiling water till it is about 3/4 cooked. (This is very important DON'T OVERCOOK IT.) Drain and place it back in the pot. Add the sauce and cook over med heat, tossing until the pasta is completely coated and most of the sauce is absorbed, about 3 min. or more. The pasta should absorb nearly all the sauce and should end up cooked just right. Sprinkle with the Parmesan Reggiano cheese, if you wish. This is an absolutely incredible dish!! I would not hesitate to make it again and serve it for company. The aroma that fills the house is wonderful. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 558.9 Total Fat 8.9g Sat Fat 4.3g Carb 90.8g Fib 3.5g Pro 24.3g Sod 489mg CFF 14.8%