* Exported from MasterCook * Smoky Pumpkin And Potato Soup With Chile Peppers Recipe By :Pat Hanneman (Riverside, CA) 1997 Serving Size : 6 Preparation Time :1:15 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ---SOUP STOCK--- 4 cups cold water 2 large carrots 2 stalks leafy rib celery 2 green onions 1 ripe tomato 1 bay leaf cilantro basil leaves garlic salt and pepper 2 tablespoons fresh minced ginger -- or less ---SOUP VEGGIES--- 3 Anaheim chili peppers -- (red and green) 1 pound pumpkin -- seeded and cleaned 1 1/2 pounds Idaho potatoes -- scrubbed 4 garlic cloves salt and pepper ---SOUP--- 1/4 cup chopped fresh cilantro -- divided 1 tablespoon peanuts -- dry-roasted unsalted 2 tablespoons half and half -- cream 1 tablespoon mashed potato flakes -- if needed ---TO SERVE--- 3 radishes -- sliced for garnish Pumpernickel bread Chunk-cut the veggies for the stock. Put all of the soup stock ingredients into a large sauce pan or span soup pan and bring to a boil; boil about 3 to 4 mins. Reduce heat and simmer, cover ajar, for about 45 minutes. Meanwhile preheat the outdoor grill. Scrub the skins of the potatoes and the pumpkin. Do NOT prick the skins of either. Cut the potatoes once lengthwise. Cut the wedge of pumpkin into chunks about the size of the cut potato pieces so that all will grill at about the same time. Wrap the garlic cloves in foil. Place the potatoes, garlic, and squash on the grill cut side down; adjust the heat to prevent charring. Cover and cook for about 10 to 12 minutes. Place the peppers on the grill and turn the veggies over. Grill another 10 to 12 minutes; turning the peppers once or twice, to grill evenly. When the potatoes and squash are fork tender (25 to 35 mins), transfer to a cutting board to cool. Meanwhile, remove the soup from the heat. Strain the stock; rinse the pan and pour the broth into it. Allow to cool while you continue. In a small food processor, roughly pulse-chop the nuts. Add chopped cilantro stems (only) and the half and half to the blender and puree to a coarse texture. Pour that mixture into the soup stock. When the veggies are cool enough to touch, cut out any charred bits; scoop out the flesh and roughly cut the potatoes and pumpkin into 3/4" chunks. Seed the peppers if you want, otherwise dice them, avoiding charred bits of flesh. Squeeze the grilled garlic into the soup stock and add the vegetables. Heat the soup to a simmer, stirring well to keep the milk from scalding and the nut flour from caking. Mash with the back of a smooth or use an immersion blender to coarsely puree the soup. Add the instant mashed potatoes if you want a thicker soup. Stir in most of the fresh cilantro leaves, chopped, reserving some for garnish. Heat thoroughly. Taste and adjust for pepper and salt. Serve in wide shallow bowls; garnish with cilantro and thinly sliced radishes, which are not only colorful, they add crunch and flavor. Makes from 4 to 5 cups. As appetizer: Per 3/4 cup 142 cals, about 1.8 g fat. (10% cff) As a main course, it feeds 2 to 3: sliced pickled beets and delightful (sweet-sour) with this soup, as are Thai cucumber slices. Serve with fresh pumpernickel bread. Cooking tips: You may want to add a little peanut oil or butter before serving. You could substitute 1% skim milk sweetened with NFDM powder; etc. When pumpkin is out of season, banana squash is a good alternative. You could use rehydrated smoked chile peppers such as a pasilla which is a dried chilaca pepper; about 3" long, comes to a point, maroon. Do not let the veggies burn because you will end up with less pulp than you need. >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Soba Noodles With Spicy Greens And Shrimp Recipe By :Natural Health, March 99 with my adaptations Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Oriental Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces Japanese soba noodles 1 teaspoon Peanut oil 1 teaspoon Sesame oil 4 cloves Garlic -- minced 1 teaspoon red pepper flakes 1 1/2 pounds Greens -- Swiss Chard & Broccolini 1/4 cup Wine vinegar -- or Mirin 2 tablespoons Low sodium soy sauce 1 pound Shrimp 1/2 cup Red bell pepper -- sliced 1 medium Onion -- sliced Cook soba noodles and set aside. Heat a non-stick wok and spray with Pam. Add peanut oil and let get hot. Add garlic and red pepper flakes. Stir-fry for 20 seconds. Add shrimp and cook until no longer pink. Remove from wok and set aside. Spray wok again and add greens, onion and red bell pepper. Stir-fry until veggies are tender. Add mirin and sesame oil. Add shrimp and noodles to pot with veggies. Add soy sauce and toss to combine. Cal 488 Fat 5.2 Fiber 4.0 CFF 9% >From: Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I changed quite a few things around. It was very tasty and I'd definitely make it again. * Exported from MasterCook * Sole With Grapes Recipe By :Sunset Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoon Minced Shallots 1 cup Dry White Wine 1 Tsp Grated Lemon Peel 1 tablespoon Lemon Juice 3/4 cup Skim Milk 3 tablespoon Cream Of Rice 1 1/4 cup Seedless Green Grapes Salt And Pepper -- To Taste 1 Lb Boned, Skinned Sole Fillets About 1/3" Thick, Rinsed Prep and Cook Time: About 30 min Makes: 4 servings In an 8 - 10" nonstick frying pan over med-high heat, boil shallots and 1/4 C water until pan is dry. Stir shallots often until light brown, about 5 min. Add wine, lemon peel, and lemon juice. Boil over high heat until reduced to 1/4 C, about 5 min. Add milk, cereal, and 2/3 C grapes (mixture will curdle) and stir until boiling. In a blender, puree sauce. Season to taste with salt and pepper. Arrange fish in a shallow 2 1/2 - 3 qt casserole. Pour sauce over fish. Bake in a 450F oven until fish is opaque but still moist-looking in thickest part (cut to test), 8 - 10 min. Rinse and dry frying pan. Place over med-high heat. When hot, add remaining grapes. Shake pan until grapes are hot, about 2 min. Pour over fish. This was very good!! Was very quick and easy to put together and had a mild flavor. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 197 Total Fat 0.7g Sat Fat 0g Carb 18.5g Fib 0.9g Pro 9.6g Sod 96mg CFF 3.9% * Exported from MasterCook * Soyburgers, Gourmet Recipe By :Soy of Cooking, Marie Oser Serving Size : 10 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Legumes Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup dried soybeans 6 cups water cooking spray 3/4 cup roasted chestnuts 6 ounces portobello mushrooms -- cubed 1/2 cup red bell pepper -- chopped 2 cups spinach leaves -- firmly packed 8 cloves garlic -- peeled 2/3 cup scallion -- sliced 3 tablespoons egg replacer powder 2/3 cup water 1 cup cooked basmati rice 2 tablespoons dijon mustard 1/4 cup whole wheat bread crumbs 1/4 cup nutritional yeast Soak the soybeans in 4 cups water overnight. Rinse, bring beans to boil in 6 cups water. Reduce heat, and simmer for 3 hours. Preheat oven to 375F. Spray baking pans with cooking spray. Place chestnuts and next 5 ingredients in food processor. Pulse just to mix. Whisk egg replacer powder with 2/3 cup water until foamy. Add to processor along with soybeans, and pulse,just to mix. Do not puree. Scrape mixture into a large bowl, and add rice. Mix well. Add mustard, bread crumbs, and yeast; mix thoroughly. Form into burgers. Place burgers on baking pans; bake for 25 minutes. Spray top of burgers lightly with cooking spray, then brown under broiler. You may also panfry these burgers if you'd like. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : If you don't have the powdered egg replacer, you could use 6 egg whites, slightly beaten. As for the chestnuts, there is no way I'd try to peel them, so I'd just buy them in a jar. :-) And, frankly, you could easily omit the nutritional yeast, or sub parmesan cheese for it. Per burger: Protein: 12 gm Carb: 28 gm Fat: 4 gm (19%CFF) Fiber: 4 gm * Exported from MasterCook * Soynuts Recipe By :Soy of Cooking, Marie Oser Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Holidays & Gifts Legumes Low Fat Posted Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup dried soybeans 1 quart cold water 1/2 teaspoon salt cooking spray Makes 2 1/2 cups Rinse beans thoroughly. Soak overnight in refrigerator, or 3 -4 hours on the counter. Drain, and pat dry. Preheat oven to 350F. Spray a baking sheet with cooking spray. Place beans in a single layer on the baking sheet. Bake for 35 to 45 minutes, stirring often, until well browned. Remove from oven and salt or season to taste. If you want to serve them hot, reheat at 325F. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Here is a recipe for Soynuts -- a great snack! If you add these to soup or salad, they will come in under 30%CFF. Personally, I haven't made soynuts -- I buy them from Dixie Diner (which contain a small amount of soy oil). And are they good!! We especially like them when we're hiking, or as a special treat when we're watching a movie. Note that when the soybeans are roasted, the fat content is slightly less. (I verified this with the USDA data base.) * Exported from MasterCook * Spicy Pesto Soba Recipe By :Asian Noodles - Nina Simonds Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Oriental Pasta Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound snow peas 3/4 pound soba noodles 1 pound boneless skinless chicken breasts -- cooked 3/4 cup scallion greens -- minced SPICY PESTO: 1 hot red chile pepper -- or 1 tsp crushed red pepper 6 cloves garlic 1 cup fresh basil leaves 1/2 cup fresh mint leaves 1 tablespoon toasted sesame oil RICE WINE DRESSING: 1/2 cup soy sauce 1 tablespoon soy sauce 6 tablespoons Japanese rice vinegar 3 tablespoons sugar 2 tablespoons mirin -- OR sake 1 tablespoon sugar Blend Spicy Pesto ingredients to a paste in a food processor or a blender. Whisk together the Rice Wine Dressing ingredients. Snap ends of snow peas, remove strings, and slice lengthwise in half. Bring a large pot of water to a boil. Add the snow peas and blanch for 10 seconds. Drain, refresh in cold water and drain again. Blot dry with paper towels. Cook the soba noodles until just tender, rinse under cold water, and drain. Cut chicken breasts into thin strips. In a bowl, toss together the noodles and the Spicy Pesto. Arrange the noodles on a platter and arrange the snow peas, chicken, and scallions in concentric circles on top, with the Dressing on the side or sprinkle the Dressing on top and toss lightly. Makes 6 servings. REG 4 shared by Karin Baumgardner, Issaquah, WA, USA [ksbaum@aol.com] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Shrimp Creole Recipe By :Lean and Lovin' It* Serving Size : 4 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Fish & Seafood Low Fat Theme: Valentine's Day Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon extra-virgin olive oil 1 small onion -- chopped 1 small green bell pepper -- chopped 1/2 cup chopped celery 2 medium garlic cloves -- minced 16 ounces tomatoes -- canned 8 ounces tomato sauce -- canned 2 teaspoons Worcestershire sauce 1/4 teaspoon red pepper flakes 1 1/2 teaspoons chopped fresh oregano 1 1/2 teaspoons chopped fresh thyme 1 1/2 pounds fresh shrimp -- peeled and deveined 3 cups hot cooked rice 1. Heat olive oil in medium non-stick skillet over medium-high heat. Add onion, green pepper, celery and garlic and saute until soft but not browned, about 5 minutes. 2. Stir in tomatoes and their liquid, breaking them up with spoon. Stir in tomato sauce, Worcestershire sauce and red pepper flakes (if using dried herbs, add also at this point). Reduce heat to low and gently simmer 15 minutes. Stir in fresh oregano and thyme, and simmer 5 minutes more. 3. Stir in shrimp and simmer 5 to 7 minutes more, until shrimp are cooked through. Serve over rice. Makes 4 servings. 466 cals, 7g fat (14% cff) *Recipe from "Lean and Lovin' It" by Don Mauer (Chapters Publishing, 1996, $16.95 paperback). Home tested for the Milwaukee Journal Sentinel (1997). Review: This Spicy Shrimp Creole was a big hit with Journal Sentinel. "It reminded me of jambalaya without the andouille. Everyone liked this recipe." >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spunky Stir-fried Ramen Recipe By :Asian Noodles - Nina Simonds Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Oriental Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound boneless center cut pork loin -- julienned 4 1/2 tablespoons corn oil 2 cups onion -- julienned 1 teaspoon crushed red pepper 4 cups Chinese Napa cabbage -- julienned 1 cup carrot -- grated 1 1/2 tablespoons rice wine -- OR sake 3/4 pound dried Japanese ramen -- OR angel hair MARINADE: 2 tablespoons soy sauce 1 1/2 tablespoons fresh ginger root -- minced 1 tablespoon garlic -- minced SAUCE: 1/4 cup soy sauce 3 tablespoons rice wine -- OR sake 1 1/2 tablespoons sugar 1 1/2 tablespoons Worcestershire sauce 1/2 teaspoon toasted sesame seeds Mix together Marinade ingredients, add the meat and let marinate for 30 minutes. Cook noodles until just tender, rinse, and drain. Mix together Sauce ingredients. Heat a wok or a skillet, add 3 T. of oil, and heat until near smoking. Add the pork, stir-fry until the shreds separate and change color, remove, and drain. Wipe out the pan and reheat. Add the remaining oil and heat over high heat until hot. Add the onion and crushed pepper, and stir-fry about 1 minute, and add the carrots and rice wine. Cook for another minute and add the Sauce. Heat until boiling. Add the cooked pork and the noodles, and toss lightly to blend. Transfer to a platter and serve immediately. Makes 6 servings. NOTE: "When I'm rushed, which is most of the time, I use the instant "ramen", discarding the flavor package, dipping the noodles into boiling water, and tossing them quickly in the Sauce." REG 4 shared by Karin Baumgardner, Issaquah, WA, USA [ksbaum@aol.com] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Steaming In Plastic Wrap Recipe By :Jean-Georges Vongerichten's SIMPLE CUISINE Serving Size : 1 Preparation Time :0:10 Categories : Chicken Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- boneless half chicken breast -- for example fresh herbs olive oil -- ~1 tbsp or unsalted butter -- approximately 1. Tear off a square of plastic wrap large enough to hold the food in a flat package (Single layer). Place the food on the plastic. 2. Flavor the food with a scattering of fresh herbs and 1 tablespoon of oil or butter. Do not season with salt and pepper as this will draw moisture from the food. 3. Wrap the contents securely into a flat package. Place the package in a steamer set over rapidly boiling water and cover (see tip 1). 4. Steam for the time given in the recipe or use the general guide (see tip 2). 5. Carefully unwrap the (hot!) package with the aid of scissors or a knife. 6. Season immediately after steaming. -- Recipes from Jean-Georges Vongerichten in SIMPLE CUISINE, Easy Recipes for Four-Star Food (1990: MacMillan). -- Text summarized by and email from kitpath@earthlink.net 2/99 to ELF, FS TIP 1: They use a traditional Chinese bamboo basket steamer in the restaurant. Use any form of steamer, purchased or improvised. TIP 2: timing -Thin Fish: not recommended -Thick Fish (1 inch thick): 7 mins for Halibut steak; 10 mins for Monkfish, swordfish, and salmon steaks -Sea scallops (left large): 7 to 8 mins -Shrimp: 5 to 10 mins from Medium through Jumbo (see tip 3) -Boneless half chicken breast: 15 mins TIP 3: Steaming without Plastic Wrap (Shrimp only) Step 1: Arrange 6 large shrimp in a single layer in a steamer over rapidly boiling water and cover. Step 2: Steam for 90 seconds. Step 3: Remove shrimp from the steamer and let rest 30 seconds. For shrimp more well done, cover before the resting period. OPTIONS: Steaming works best when the food to be cooked is arranged in a single layer. Don't stack scallops, for example; instead, arrange them in a flat package. You can, however, top the food with a small quantity of half-cooked cut-up vegetables and then wrap. The vegetables will finish cooking at the same time. >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Wrapping in plastic prevents direct contact with steam and creates a gentle "second steaming" within the plastic. The wrapping saves all the cooking juices. Use a plastic wrap that is heat tolerant -- such as a wrap formulated for use in microwave ovens. Method is a fast way to prepare single servings of fish steaks, seafood and chicken. * Exported from MasterCook * Sun-dried Tomato Dressing Recipe By :sigatress@attcanada.net Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 sun-dried tomatoes 1/4 cup water -- boiling 1/2 cup fat-free mayonnaise 1/4 cup buttermilk 2 tablespoons white vinegar 1 clove garlic -- minced 1 teaspoon sugar 1/2 teaspoon dried oregano -- or basil your choice Place sun-dried tomatoes in a small bowl. Pour 1/4 c. boiling water over tomatoes and let soak for 10 minutes. Remove tomatoes and reserve the soaking liquid. Finely dice tomatoes. Combine tomatoes and soaking liquid, mayo, buttermilk, vinegar, garlic, sugar, and spice in a blender. Whirl until smooth. Store in jar in the refrigerator. Makes 1 1/4 cups WW Points = 0 per 2 tablespoons PER SERVING; (2 tablespoons ) 9 calories, 0.1 g. fat, 1.7 g carb's, 0.4 protein, 0 mg. cholesterol. >From: "Helen Deacey" - - - - - - - - - - - - - - - - - - - NOTES : sigatress@attcanada.net sent this to the Low-fat recipes digest and with her permission I am sharing this recipe with you. * Exported from MasterCook * Sweet And Sour Alaska Halibut Recipe By :Alaska Seafood Marketing Institute Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces canned pineapple chunks water 2 tablespoons sugar 4 teaspoons cornstarch 1/4 cup vinegar 1 tablespoon soy sauce 1/2 red or green bell pepper -- cut in 3/4" cubes 1/4 cup green onions -- sliced 1 1/2 pounds hot poached Alaska halibut steaks -- * Drain pineapple; reserve syrup. Add water to reserved syrup to equal 1 cup. Combine with sugar, cornstarch, vinegar and soy sauce. Cook and stir until thickened. Add pineapple, peppers and green onions; cook 1 minute longer. Serve over poached halibut. *Poached Alaska Halibut: Cover halibut, thawed if necessary, with boiling, salted water. Add 2 slices onion, 2 slices lemon, 4 sprigs parsley and several peppercorns. Simmer, covered, allowing 10 minutes per inch of thickness measured at its thickest pat, or until halibut flakes when tested with a fork. >From the Alaska Seafood Marketing Institute >From: BGL - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet Potato Chips #2 (Or Fries) Recipe By :Ellen C. Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Snacks Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- sweet potatoes -- cut in wedges or slices or like fries seasonings of choice: Old Bay - Cajun - Creole Caribbean - chili powder - Southwestern garlic and onion powders cayenne - ground chipotle Cut the potatoes into pieces: the size is your choice. Some prefer wedges (8 per potato), but we like pieces that are about the size of my little finger. The smaller pieces get crisper while larger pieces maintain some softness on the inside. Spread the pieces, only one layer deep, on a cookie sheet. (If it's not non-stick, give it a quick squirt of cooking spray.) Lightly spray the potatoes with cooking spray, or brush lightly with olive oil. Sprinkle with your favorite seasoning. Note: You don't have to use any oil or cooking spray at all, but it does help the seasoning to stick. And if you want to get real "fancy", you could dip each potato piece in some beaten egg white. That's what Rosie, Oprah's chef, recommends. I bothered with that once, but didn't find it worth the extra effort. Ideas for seasonings: Old Bay, Cajun, Creole, Caribbean, chili powder, Southwestern seasoning, garlic and onion powder, salt and pepper, cayenne pepper, ground chipotles. If you like sweet sweet potatoes, use nutmeg, cinnamon, ginger, brown sugar. Bake in a hot oven (425 - 450F) for 20 minutes. Turn the potatoes over, and roast for another 15 minutes, or until golden brown and crispy. (Remove any small pieces so they don't burn.) I tend to overcook the potatoes as we like 'em really crisp. But watch them closely in the last minutes as they will go from brown to black quickly. (She says from experience...:-) ) I like to eat them with a little catsup and a lot of malt vinegar. They make a great snack or side dish. Serve them with a veggie burger or tofu hot dog and you'll have a wonderful "junk food" dinner! IF you have any left-overs (not likely), refrigerate them, and reheat them in a toaster oven. They're still good the next day! - - - - - - - - - - - - - - - - - - - NOTES : Oh, if you've never had oven-fried potatoes, you are in for a real treat! I usually use two white baking potatoes and one sweet potato, or as many as I can fit on one baking sheet. My husband, who is known for *hating* sweet potatoes, will even eat these! * Exported from MasterCook * Sweet Red Date New Year's Cake Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Holidays & Gifts Low Fat Oriental Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound glutinous rice flour 1 Pound brown cake sugar 1 3/4 Cups warm water Garnish: 1 dried jujube red dates -- or more White sesame seeds (Hung choa nein gao) Line a 9-inch round cake pan with plastic wrap. Set aside. Sift sweet rice flour once and set aside. Break sugar into pieces in a mixing bowl and pour the warm water over it. Stir with a wooden spoon to dissolve sugar. Gradually add flour and stir until the batter is smooth. You may need to add a little more warm water. Scrape batter into prepared cake pan and smooth top with a spatula. Decorate top of cake with dates. Set up a steamer, using either a bamboo steamer over a wok or one improvised by putting a metal rack in a stock pot. Place cake pan in steamer or on rack and fill pot with boiling water to within two inches of bottom of cake pan. Cover and steam cake about 1 hour over high heat. Be sure to check water level frequently and replenish as needed. Cake is done when firm to the touch. Remove from steamer and sprinkle with sesame seeds. Let cool. Serve at room temperature or cold. May be covered with plastic wrap and refrigerated up to one week. Cold slices also may be pan-fried in a little oil until both sides are crispy. Serves 16-20. Note: Water-ground glutinous rice flour and jujube dates are available in Asian markets. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 211.8 Total Fat 0.4g Sat Fat 0.1g Carb 50.7g Fib 0.7g Pro 1.7g Sod 12mg CFF 1.7% * Exported from MasterCook * Tandoori Salmon Recipe By :Canadian Living 20th anniversary cookbook, p. 70 Serving Size : 4 Preparation Time :4:30 Categories : Eat-Lf Mailing List Fish & Seafood Indian Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 24 Ounces salmon fillets -- with skin 1/2 Cup plain yogurt 1 Tablespoon chopped fresh parsley -- or cilantro 1 Tablespoon lemon juice 1 Clove garlic -- minced 2 Teaspoons minced ginger 1 Teaspoon ground cumin 3/4 Teaspoon paprika -- or substitute 1/2 Teaspoon turmeric 1 Pinch salt 1 Pinch pepper 1. Place salmon fillets, skin side down, in shallow glass dish. Pull out any small bones. Whisk together yogurt, coriander, lemon juice, garlic, ginger, cumin, paprika (or substitute), turmeric, salt, and pepper; pour over salmon. Cover and marinate in refrigerator for at least 4 hours or up to 24 hours. 2. Shaking off excess marinade and reserving, place salmon, skin side up, on greased grill over medium-high heat; cook for 5 minutes. Turn and baste with marinade; cook for 4 to 6 minutes or until fish flakes easily when tested with fork. >From: "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : To quote the recipe book description, "Appealing Indian flavours are in the yogurt mixture that both marinates the fish and turns into a golden baked-on coating. * Exported from MasterCook * Tarragon Pea Soup Recipe By :Fly Fishers' Inn, Great Falls, MT Serving Size : 9 Preparation Time :0:45 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 pounds onions -- peeled and chopped 1 tablespoon minced garlic 2 tablespoons butter or margarine 4 cups fat-skimmed chicken broth 3/4 pound russet potatoes -- peeled and chopped 1 1/2 pounds frozen petite peas 3 tablespoons chopped fresh tarragon leaves 1/4 teaspoon cayenne -- or less salt and pepper fresh tarragon sprigs -- optional garnish 1. In a 5- to 6-quart pan over medium-high heat, frequently stir onions, garlic and butter until onions are limp, 10 to 12 minutes. 2. Add broth and potatoes. Cover and bring to a boil over high heat, then reduce heat and simmer until potatoes mash easily when pressed, about 20 minutes. Stir in peas and tarragon; add cayenne to taste. 3. In a blender, whirl soup mixture a portion at a time, until very smooth. Return to pan and stir over high heat until hot, 2 to 3 minutes. 4. Ladle into bowls and season to taste with salt and pepper. Garnish with a sprig of fresh tarragon, optional. PER CUP: 128 cals, 18% 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 * Tempeh Braised In Coconut Milk With Lemongrass Recipe By :The New Soy Cookbook - Lorna Sass Serving Size : 3 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Tvp, Seitan, Tempeh Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces tempeh, preferably mixed grain 1 1/2 tablespoons peanut oil 1 tablespoon garlic -- slivered 1 1/2 cups leeks -- thinly sliced 1 can lite coconut milk -- 14 oz. 1 cup red bell pepper -- diced 1 cup celery -- diced 1/2 pound mushrooms -- slice 1/2" thick 2 stalks lemongrass (4" long) -- cut into 1" pieces 1/2 teaspoon red pepper flakes 1 1/2 tablespoons barley miso dissolved in 1/4 c. hot water 4 ounces snow peas -- cut into 1/2" strips soy sauce -- to taste 1/2 cup cilantro -- loosely packed 1 1/2 tablespoons fresh lime juice cilantro sprigs -- for garnish --- 1 1/2 cups cooked rice 1. Cut the tempeh in half crosswise. Cut each slab in half horizontally. Heat a large nonstick skillet over medium heat. Lightly brush both sides of each pieces of tempeh with oil and set it in the skillet. Cover and cook until speckled with dark brown spots, about 2 minutes. Flip over, cover, and brown on the second side, 1 to 2 minutes. 2. Transfer the tempeh to a cutting board. When cool enough to handle, cut into 1-inch "fingers". Holding the knife at a 45-degree angle, cut each finger on the bias into slices about 1/2-inch thick. Set aside. 3. Heat 1 T. of oil in a large saucepan over medium heat. Lightly brown the garlic, add the leeks, and saute for 1 minute, stirring frequently. Stir in the coconut milk, reserved tempeh, red pepper, celery, mushrooms, lemongrass, and crushed red pepper. Bring to a boil. Cover and cook at a gentle boil for 15 minutes. 4. Remove the pieces of lemongrass and stir in the dissolved miso and snow peas. If the mixture is not quite salty enough, add soy sauce to taste. Just before serving, stir in the chopped cilantro and lime juice to taste. Garnish with cilantro sprigs. Serve over jasmine or basmati rice or Japanese udon. Serves 3. NOTE: "If fresh lemongrass is not available, Thai Kitchen's jarred lemongrass packed in water is a viable substitute." REG 4 shared by Karin Baumgardner, Issaquah, WA, USA [ksbaum@aol,com] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Three Fish Teriyaki Recipe By :Jean Carper Serving Size : 4 Preparation Time :2:30 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup low sodium soy sauce 2 teaspoons vegetable oil -- (orig was 1 tbsp) 2 tablespoons rice vinegar 1 tablespoon garlic -- minced 1 tablespoon fresh ginger root -- minced 1 1/2 cups pineapple -- OR orange juice 1/2 pound salmon, tuna, and swordfish or shark -- each In a small bowl, combine the soy sauce, oil, vinegar, garlic, ginger and pineapple juice. Place the fish in a shallow baking dish and pour on the marinade. Cover and marinate in the refrigerator for 2 Hours, turning the fish once. Remove the fish from the marinade, reserving the marinade. Grill the fish for about 5 minutes on each side, or broil it for a total of 10 minutes. In a small pan, bring the marinade to a boil; reduce the heat and simmer for 5 minutes. Serve with the fish. >From: KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Three Minute Icing 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 -------- ------------ -------------------------------- 2 egg whites 1/2 cup sugar 1/8 teaspoon salt 2 tablespoons cold water 1 teaspoon vanilla extract OR almond extract 1. Beat egg whites, sugar, salt, and cold water until blended. Place the mixture in a double boiler over boiling water. 2. Beat these ingredients with a wire whisk 3 minutes, or until stiff. Remove the icing from the heat. 3. Add 1 teaspoon vanilla or almond extract. Beat the icing well. Spread it over jellied fruit, pies or tarts, cakes, etc., that have been cooled. Top it with chopped nuts or coconut if desired. This is a soft icing. The recipe does not indicate the volume of icing that results. >From: Ellen in Toronto - - - - - - - - - - - - - - - - - - - NOTES : 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 * Tomato Sauce #2 Recipe By :Cucina Amore Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Sauces & Gravies Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 tablespoon Olive Oil -- Note 1 4 Whole Garlic Cloves 3/4 cup Finely Chopped Onion 46 Oz Peeled Italian Tomatoes 10 Basil Leaves Sugo Di Pomodoro Note 1: Original recipe used 4 Tbsp olive oil Makes 5 3/4 C Pour the oil into a 3 qt pot set on med-high heat and cook the garlic and onions for 3 min. Reduce the heat to a simmer an cook until the onions are soft and start to brown, about 10 min, stirring occasionally. While the onions are cooking, put the tomatoes and their juice in a blender or food processor and puree until smooth. Add the tomato puree to the onion mixture, raise the heat to high and bring to a boil for 5 - 8 min. Reduce the heat add the basil and simmer for 25 in, stirring occasionally. Cook's Tip: I can't stress enough the importance of using Italian tomatoes. They are naturally sweeter than the American counterparts. If you have to use American tomatoes, double the amount of chopped onions and add 2 more Tbsp of oil. Remember, this is a plain, unsalted sauce, which is great as an ingredient in other finished sauces. If you want to use this as a garnish for your pasta, I's suggest you add 1/4 tsp of salt for each 2 cups, according to your taste. This is incredibly good!! Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : al 49 Total Fat 2.4g Sat Fat 0.3g Carb 6.9g Fib 1.5g Pro 1.2g Sod 11mg * Exported from MasterCook * Tomato Sauce, Quick Recipe By :The Pyramid Cookbook, Pat Baird Pg. 129 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cans crushed tomatoes -- (15 oz) - see note -- (about 6 cups) 2 tsp garlic paste concentrate -- or 2-3 garlic cloves -- minced 1 1/2 tsp dried bail -- crumbled * 1 tsp dried oregano 1 pinch salt 1 pinch dried red pepper flakes 1 tablespoon balsamic vinegar -- optional Makes 5 cups * I added 1/2 can tomato paste because I didn't think it was thick enough. Or the tomatoes could be drained before cooking. In large saucepan combine all the ingredients, and bring to a boil. Reduce heat to low and simmer, stirring occasionally, for about 20 minutes. Pyramid equivalent per cup: 2 vegetables Nutritional analysis per cup: Cal 55 Fat 1g (CFF 16%) Carbo 12g Pro 3g Sod 60g (if use no-salt added tomatoes) Chol 0mg Note: I used the whole recipe in the lasagna. >From: Natalie Frankel - - - - - - - - - - - - - - - - - - - Serving Ideas : LASAGNA WITH SPINACH AND LENTILS, NO-FAT/NO-SWEAT * Exported from MasterCook * Tortellini Spinach Soup Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 32 Oz Nonfat Veg Chicken Broth, Low Sod -- Or Nonfat Beef Broth 10 Oz Tortellini, Cheese-Filled -- Or Your Tortellini Preference 2 cup Coarsely Chopped Spinach Leaves Grated Parmesan Cheese Bring broth to boil, add tortellini and cook until tender. Reduce heat to med-low, stir in spinach and simmer until spinach wilts, about 2 min. Serve in bowls. Season with pepper and grated Parmesan cheese if desired. This was very good, quick and easy too. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 203.3 Total Fat 4.1g Sat Fat 1.6g Carb 29.2g Fib 2.4g Pro 21mg Sod 444mg CFF 15.5% * Exported from MasterCook * Tortellini With Creamy Vegetables Recipe By :Low Calorie Low Fat Recipes, Summer, 1997 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ozs tortellini, cheese-filled 14 ozs artichoke hearts -- drained 6 ozs pea pods, frozen -- about 1 cup 7 ozs roasted red peppers -- drained & cut in 1 thin strips 6 ozs lowfat cream cheese -- cut up 1 1/2 cup evaporated skim milk 1/8 tsp salt 1/8 tsp pepper 1/4 cup grated Parmesan cheese Bring a large amount of water to a boil in a 4-quart Dutch oven. Add tortellini and artichoke hearts; return to boiling. Reduce heat and cook, uncovered 6 minutes. Add pea pods and continue cooking for 1 minute or till pasta and vegetables are tender. Drain. Stir in red pepper strips; keep warm. Meanwhile, combine cream cheese, milk, salt, and pepper in a medium saucepan. Cook and stir over medium heat till slightly thickened and smooth. Pour over pasta mixture. Sprinkle with 2 tablespoons of the Parmesan cheese. Toss gently. Sprinkle with remaining Parmesan just before serving. >From: Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : Tried this one recently. Unfortunately, I can't find frozen artichoke hearts here so I used canned. It came out well, except I should have rinsed the artichoke hearts to get the flavor of the packaging liquid off, so it was sort of sweet. I would also use fresh pea pods next time. * Exported from MasterCook * Tropical Bananas Foster Recipe By :Cooking Light Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Medium Bananas 1/3 Cup Firmly Packed Brown Sugar 2 Tablespoons Reduced-Calorie Margarine 8 Ounces Pineapple Chunks In Juice -- Drained 1/4 Teaspoon Ground Cinnamon 1/4 Cup White Rum 2 Cups Vanilla Fat-Free Frozen Yogurt Peel bananas; cut each banana in half lengthwise. Cut each half into four pieces. Place brown sugar and margarine in a large skillet and cook over medium heat until margarine melts, stirring constantly. Add banana, pineapple chunks and cinnamon; cook until banana is tender, stirring and basting frequently with cooking liquid. Place rum in a small saucepan, and cook until warm. Ignite rum with a long match, and pour over banana mixture. Stir banana mixture until flames die down. Spoon yogurt into desert bowls, and top with banana mixture. Serve immediately. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tuna And Flageolets Nicoise Recipe By :Hay Day Country Market Cookbook, by Kim Rizk Serving Size : 6 Preparation Time :1:15 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- *** DRESSING *** 1/4 cup extra virgin olive oil -- (orig was 1/2 cup) 1 1/2 tablespoons tarragon vinegar 1 tablespoon fresh lemon juice 1 1/2 tablespoons coarse mustard 1 shallot -- peeled and minced salt and black pepper -- freshly ground *** SALAD *** 1 cup dried flageolet beans -- rinsed and sorted 4 cups water 8 ounces fresh haricot verts or thin green beans -- trimmed 12 ounces white tuna in water -- drained 3 tablespoons capers (large) -- rinsed and drained 4 scallions -- rinsed and trimmed 1 tablespoon fresh thyme leaves 2 heads Bibb lettuce -- leaves separated rinsed and thoroughly dried 6 hard-boiled eggs -- halved 2 large ripe tomatoes -- cut into wedges 1/2 cup Nicoise olives 1 pound baguette slices Fresh flageolets (tiny French kidney beans) are rarely available in the US but the dried beans are wonderful in European-style summer salads. Flageolets do not have to be soaked overnight. (White navy beans may be substituted, cooked al dente.) This recipe incorporates them in a traditional Salade Nicoise, which profits from being made ahead of time and needs only a baguette and a bottle of chilled Bandol to make a complete picnic. Update from Kim: Many restaurants in this country use seared fresh tuna in their Nicoise salads. Restaurants in Nice (France) are today using the canned variety. 1. Whisk together all the dressing ingredients except the salt and pepper, and set aside at room temperature for the flavors to develop. Before serving, season to taste with salt and pepper. (see alternative) 2. Place the flageolet beans in a medium size saucepan, and cover with the water. Bring to a boil, reduce the heat, and simmer gently until tender, 40 to 60 minutes. Drain. 3. While the flageolets are cooking, cook the haricots verts in boiling water until crisp-tender, 2 to 3 minutes. Drain, refresh under cold water and pat dry. Set them aside. 4. Combine the flageolets, tuna, capers, scallions, thyme, and haricots verts in a large bowl. Whisk the dressing and add to the salad, tossing gently and thoroughly. 5. Divide the lettuce leaves among individual plates, or arrange on one large serving platter. Top with the tuna and vegetables, garnish with the eggs, tomato wedges, and olives, and serve. EACH (without bread) 461 cals, 50% from fat, (26g total fat), 28g carbs, (7g fiber), 30g protein; with bread 668 cals, 28g fat. Analysis estimated by MasterCook. ALTERNATIVE: substitute a fat-free or low fat commercial salad dressing. Salad without the dressing 502 cals, 10g fat (18% cff). The "Hay Day" country market opened it's doors in 1978 as a farm stand in Westport, CT. It grew into a market that offers fruits and vegetables, as well as breads, cheeses, and prepared foods. Today there are more than a dozen Hay Day locations across the East Coast. Kim Rizk is a professional cook and food writer who's been involved in many aspects of the Hay Day business, both in and out of the kitchen. The HAY DAY COUNTRY MARKET COOKBOOK was published (ppr) by Workman Publishing, New York (1998) ISBN 0-7611-0025-3 -- email from kitpath@earthlink.net 2/99 (elf fs mc rc) - - - - - - - - - - - - - - - - - - - NOTES : Toss tuna, white beans and green beans together with a mustardy vinaigrette and serve it with French bread and voila! instant picnic. anywhere. Most of the fat comes from the dressing. * Exported from MasterCook * Turkey Enchiladas #2 Recipe By :Cooking Light October 1998 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Mexican & Southwestern Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup. chopped green bell pepper 1/2 cup. chopped onion 1/4 cup. all-purpose flour 3/4 tsp. ground coriander 1 dash black pepper 2 1/2 cup. chicken broth 1 cup lowfat cheddar cheese -- shredded (4 oz.) 1 cup. fat-free sour cream 3 cup. chopped cooked turkey -- (about 1 1/2 lbs.) -- or chicken 1/4 cup. bottled salsa 6 flour tortillas -- (6-inch) Preheat oven to 350. Place a medium saucepan coated with cooking spray over medium heat until hot; add bell pepper and onion. Saute 3 mins or until tender. Lightly spoon flour into a dry measuring cup; level with knife. Combine flour, coriander, and black pepper in a medium bowl. Gradually add broth, stirring with whisk until well-blended. Add to saucepan;bring to a boil and cook 3 mins or until thick, stirring frequently. (It took me about 15 mins, but maybe I'm just a freak!) Remove from heat. Stir in cheese and sour cream. Combine 1 c. cheese mixture, turkey, and salsa in a bowl. Spread 1/2 c. turkey mixture down center of each tortilla; roll up. Place in a 13x9 baking dish coated with cooking spray. Pour remaining cheese mixture over tortillas. Bake at 350 for 20 mins or until bubbly. 6 servings. Serving size: 1 enchilada >From: miller@micro.ti.com (Jenni Miller) - - - - - - - - - - - - - - - - - - - NOTES : I served it to company, and it is a keeper recipe. * Exported from MasterCook * Turkey Vegetable Stew #2 Recipe By :Cooking Light Nov/Dec 1994 w/my adaptations Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Skinless turkey dark meat -- thighs 1 large Onion -- chopped 1 cup Kohlrabi -- chopped 1 1/2 cups Cabbage -- chopped 2 Carrots -- chopped 1 Parsnip -- chopped 1 large Potato -- chopped 1 tablespoon Garlic -- minced 1 tablespoon parsley, freeze-dried 29 ounces tomatoes, canned -- undrained 2 cups Water 1/2 teaspoon Thyme 1/2 teaspoon Sage 2 cups Nonfat chicken broth 2 chicken bouillon cube 1/2 cup Water 1/4 cup Flour Spray insert of crockpot with Pam. Place skinless turkey thighs on bottom. Add all remaining ingredients (except flour and 1/2 cup water). Cook on High for 2 hrs and Low for 5 hrs more. Mix 1/4 flour and 1/2 cup water to make slurry. Add to crockpot and let thicken, about 20-30 mins more on High. Cal 197 Fat 4 Fiber 3.9 CFF 17.9% >From: Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : On Jan 22nd, Pat Hanneman posted a recipe for Turkey-Vegetable Stew that sounded great. I made it today but changed the recipe a little. It originally called for the turkey tenderloins to be cut into 1-inch pieces and dredged in flour. It also called for the stew to be cooked on the stove top. I used 2 skinless turkey thighs, and knowing that I would be gone the whole day, threw the whole thing together in my crockpot and let it cook all day. It was wonderful, my husband and I both had 2 bowls each. I'd certainly make this again. * Exported from MasterCook * Ultimate Chocolate Sauce Recipe By :Delicious Magazine, Feb 1998 Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Desserts Eat-Lf Mailing List Low Fat Sauces & Gravies Theme: Valentine's Day Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 Cup unsweetened Dutch cocoa powder -- sifted 1/2 Cup maple sugar -- or Sucanat 1/4 Teaspoon sea salt 1/2 Cup water 1/2 Cup maple syrup 1 Tablespoon rice syrup 1/2 Teaspoon apple cider vinegar 1 Tablespoon pure vanilla extract 1. In a medium saucepan, stir together cocoa powder, dry sweetener and sea salt. Add water, maple syrup, rice syrup and vinegar and stir until smooth with a small wire whisk. 2. Place pan over medium-low heat and stir until mixture comes to a low boil. Simmer 5 minutes. Remove from heat and add vanilla extract. 3. Cool slightly, then pour into a clean glass jar. Store refrigerated. Sauce may be reheated slowly or served chilled. Variations: For Mint Chocolate Sauce, add 1/4 teaspoon mint extract along with the vanilla. For Orange Chocolate Sauce, add 1/3 cup heated orange marmalade to sauce and add a tablespoon of Grand Marnier if desired. To make Black Forest Sauce, add a cup cherry preserves or jam or fresh cherries in season. For Mocha Sauce, add 1 tablespoon instant powdered espresso or instant coffee substitute to the cocoa in the basic recipe. >From: "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Valentine's Day Menu Recipe By :Pam Smith O'Hara of the Miami Herald Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Holidays & Gifts Information, Tips, Misc. Low Fat Theme: Valentine's Day Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Fiaschetteria Beltramme's Arugula Salad with Bruschetta with Avocado and Green Onions Penne with Creamy Mushroom and Vodka Sauce Bittersweet Chocolate-Banana Mousse >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vanilla Soy Ice Cream Recipe By :http://www.naturalland.com/cv/soy/sunrec.htm Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Low Fat Posted Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons kosher gelatin 1/4 cup apple juice 1/4 cup honey 3 1/4 cups vanilla soy milk 2 teaspoons vanilla 1. In a small bowl, sprinkle gelatin over apple juice. Let sit, stirring occasionally, until gelatin is dissolved and softened, about 10 minutes. 2. In a medium saucepan, whisk together honey and 2 cups soy milk. Cook until just hot, stirring frequently; remove from heat. Add softened gelatin to hot milk mixture, stirring until gelatin is completely dissolved. Stir in remaining soy milk and vanilla; let cool, cover, and refrigerate until very well-chilled. 3. Spoon chilled mixture into the canister of an ice cream maker and freeze according to manufacturer's directions. Makes about 1 quart. PER 1/2 CUP SERVING: 123 CAL (16% FROM FAT), 3g PROT, 2g FAT, 22g CARB, 58mg SOD, 0mg CHOL, 0.6g FIBER >From Ellen C - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetable Soybean Loaf Recipe By :The Complete Soy Cookbook, Paulette Mitchell Serving Size : 6 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Legumes Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon olive oil 2 cups carrots -- finely shredded 2 cups broccoli -- finely chopped -- both stems and florets 1/2 cup red bell pepper -- diced 3 medium scallions -- finely chopped 1 stalk celery -- diced 1 teaspoon minced garlic 1 1/2 cups cooked soybeans -- (or 15 oz can) 1/2 cup egg beaters(r) 99% egg substitute 2 plum tomatoes -- in 1/2 inch cubes -- 3/4 cup 1/4 cup dry bread crumbs -- or toasted wheat germ 2 teaspoons fresh basil -- minced 1/2 teaspoon freshly ground black pepper 1/4 teaspoon salt dash paprika Preheat oven to 375F. Spray a 9x5x3 inch loaf pan with the cooking spray. Heat the oil and saute the carrots, broccoli, bell pepper, scallions, and celery. Cook, stirring occasionally until the vegetables are tender, but not brown, about 4 minutes. Add the garlic during the last minute. Remove from heat. Process the soybeans and egg whites in a food processor until smooth. Then add it to the saute pan. Stir in the remaining ingredients (except the paprika). Press the mixture into the loaf pan; sprinkle with paprika. Bake for 40 minutes, or until the top is lightly browned and a knife inserted in the center comes out clean. Allow o stand for about 5 minutes before serving. Serve the slices topped with sauce of your choice. >From: Ellen C - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetable Spring Rolls With Baked Seasoned Tofu Recipe By :The New Soy Cookbook - Lorna Sass Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Low Fat Oriental Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 ounce bean thread noodles -- cooked and drained 1 1/2 cups napa cabbage -- shredded 1/2 cup carrot -- grated 1/3 cup scallion -- thinly sliced 12 rice paper rounds -- 8" diameter 4 ounces Baked Seasoned Tofu -- see recipe (1 cup) 24 large basil leaves Peanut Miso Dressing -- see recipe 1. Gently squeeze the cooked bean thread noodles to release excess moisture. Chop them coarsely. In a large bowl, toss together the noodles, cabbage, carrot, and scallions. 2. Fill a 10-inch pie plate with warm water. Submerge one of the rice papers in the water and soak just until pliable, 30 to 60 seconds. Transfer to a clean kitchen towel and blot gently to dry. Arrange about 1/4 cup of the noodle mixture along the bottom third of the rice paper. Distribute 5 or 6 tofu cubes and 2 basil leaves on the noodles. Lift the bottom edge over the filling, fold the sides toward the center, and roll up as tightly as possible. Repeat with the remaining rice papers. 3. Serve the spring rolls immediately. Alternatively, refrigerate in a tightly sealed container for up to 2 days. (Return to room temperature before serving.) Divide the dipping sauce among several small bowls and serve alongside. Makes 10 to 12 spring rolls. NOTE: "You'll be able to buy the bean thread noodles and rice paper wrappers in most Asian groceries, particularly those that specialize in Thai or Vietnamese ingredients. The wrappers are fragile and break or tear easily, so have a few extra on hand when preparing this dish." REG 4 shared by Karin Baumgardner, Issaquah, WA, USA [ksbaum@aol.com] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetarian Burgers With Tofu And Bulgur Recipe By :Simply Healthy Lowfat Cookbook: UC Berkeley Serving Size : 4 Preparation Time :0:30 Categories : Burgers & Loaves Eat-Lf Mailing List Grains & Cereals Low Fat Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup water 1/4 teaspoon salt 1/2 cup bulgur 2 large carrots -- shredded 4 ounces firm tofu 1 egg white 3 tablespoons fresh mint -- chopped 3 tablespoons minced scallions 1/4 teaspoon cayenne pepper 1/3 cup plain breadcrumbs -- dried 1/3 cup flour -- divided use 2 tablespoons light ketchup 2 teaspoons dijon mustard 1 tablespoon olive oil 4 hamburger buns 4 romaine lettuce leaves 4 slices tomato 1/2 cup alfalfa sprouts Meatloaf style tofu patty seasoned with mint and scallions. 1. In a large covered saucepan, bring the water and salt to a boil over medium heat. Add the bulgur and carrots, remove from the heat, cover and let stand until the bulgur has softened and absorbed the liquid, about 15 minutes. Drain well. 2. In a large bowl, mash the tofu. Stir in the bulgur mixture, egg white, mint, scallions and cayenne, stirring well. Stir in the bread crumbs, 1/4 cup of the flour, the ketchup and mustard. 3. Preheat the oven to 400F degrees. Form the bulgur mixture into patties, one per serving: 1-inch thick and 4-inches in diameter. Dredge the patties in remaining flour. 4. In a large nonstick skillet, warm the oil over medium heat until hot but not smoking. Add the patties to the skillet and saute until crusty, after 4 minutes per side. Transfer to a nonstick baking sheet and bake for about 5 minutes, or until heated through. 5. Serve the burgers on buns with lettuce, tomato and alfalfa sprouts. PER SERVING: 367 CALS, 9G FAT (22% CFF), 624MG SODIUM, 7G FIBER. (ELF MC) kitpath@earthlink.net 2/99 - - - - - - - - - - - - - - - - - - - NOTES : (1995: Rebus: Random House) Editors of the Wellness Cooking School * Exported from MasterCook * Vegetarian Cassoulet #2 Recipe By :Adapted by Lou Parris from Sun-Sentinel (2-8-96) Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces shiitake mushrooms 8 ounces mushrooms 2 1/2 tablespoon olive oil 3 lg garlic cloves -- chopped 1 can diced tomatoes -- (14 1/2-oz.) drained 2 tablespoon water 1 tsp dried thyme -- crumbled 1 tablespoon dried basil 1 pkg frozen pearl onions -- (10-oz.) salt and pepper -- to taste 4 cups cooked white beans 1/4 cup bread crumbs Cut Shitake mushrooms into small pieces. Discard the stems. The white mushrooms should be halved. Cook the beans. Heat 2 tablespoons oil in a large, heavy, nonreactive casserole over medium heat. Stir in the garlic and saute for 10 seconds. Then add the tomatoes and cook 1 minute over high heat. Add 2 tablespoons water, Shitake mushrooms and the herbs. Stir and bring to a slow boil. Add the baby onions, white mushrooms and season with salt and pepper. Stir the mixture and return to a boil. Cover and simmer, stirring occasionally, about 10 minutes or until mushrooms are tender. Gently mix in the beans and heat through on low heat. Taste and adjust the seasonings. Heat the broiler. Spoon the mixture into a 9 or 10-cup casserole. Sprinkle with the bread crumbs. You may also sprinkle with 1 tablespoon oil. Broil about 1 minute or until the crumbs brown. WATCH CAREFULLY SO THIS DOES NOT BURN. Originally Posted to Eat-lf by on Jul 27, 97 >From: Lou Parris - - - - - - - - - - - - - - - - - - - NOTES : Betsy Burtiss posted the original of this recipe a while back. I tried it with some modifications. The truth is, I had the dried beans and went shopping for the other ingredients without the recipe, so I didn't really know what to get. I did know the recipe called for wild mushrooms, but I didn't find such so used shitake. In any case, my version was delicious, as I expect the original would have been also. * Exported from MasterCook * Vietnamese Dressing Recipe By :Asian Noodles - Nina Simonds Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Pasta Salad Dressings Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup fish sauce 2/3 cup rice vinegar 2 small hot chili peppers, red -- seeded 3 tablespoons garlic -- minced 5 1/2 tablespoons sugar Finely shred the chili peppers. Combine all ingredients in a bowl and stir to dissolve the sugar. Refrigerated in a covered container, the dressing will keep up to a week. Makes about 1 1/2 cups. REG 4 shared by Karin Baumgardner, Issaquah, WA, USA [ksbaum@aol.com] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vietnamese Fried Rice Recipe By :Gourmet - April 1998 - Nina Simonds Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 bunches scallions 3 large carrots 2 cups fresh bean sprouts 2 large eggs For Seasoning Liquid: 2 tablespoons Asian fish sauce 1 1/2 tablespoons rice vinegar 2 tablespoons sugar RICE: 5 cups cooked rice -- chilled 2 1/2 tablespoons corn oil 2 tablespoons garlic -- minced 1 teaspoon dried red pepper flakes 1/4 cup cilantro -- chopped -- and/or mint 1/4 cup dry-roasted peanuts -- chopped Finely chop enough scallions to measure about 2 cups and coarsely shred enough carrots to measure about 2 cups. Rinse bean sprouts and trim stringy root ends if desired. In a small bowl lightly beat eggs. In a small bowl stir together seasoning liquid ingredients. Spread rice in a shallow baking pan and separate grains with a fork. In a deep 12-inch heavy non-stick skillet, heat oil over moderately high heat until hot but not smoking, and stir-fry eggs until scrambled, about 30 seconds. Add scallions, garlic, and red pepper flakes and stir-fry about 15 seconds, or until fragrant. Add carrots and bean sprouts and stir-fry until carrots begin to soften about 1 minute. Add rice and cook, stirring frequently, 2 to 3 minutes, or until heated through. Stir seasoning liquid and add to the rice, tossing to coat evenly. Serve fried rice sprinkled with cilantro and/or mint and dry-roasted peanuts. Serves 4 as a main course. Take 5 shared by Karin Baumgardner, Issaquah, WA, USA [ksbaum@aol.com] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vietnamese Grilled Pork With Rice Stick Noodles Recipe By :Asian Noodles - Nina Simonds Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Oriental Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds boneless pork sirloin -- trimmed of fat 1/2 pound rice stick noodles 1 1/2 cups leaf lettuce -- thinly sliced 2 medium carrots -- grated 2 cups bean sprouts -- rinsed and drained 1/2 cup dry-roasted peanuts -- coarsely chopped 3 tablespoons fresh mint -- chopped Vietnamese Dressing Blend pork marinade ingredients in a food processor or a blender. Combine with pork in a shallow dish and turn to coat. Cover with plastic wrap and let stand at room temperature for 2 hours. Soften rice stick noodles in hot water, cook until just tender, rinse under cold water, and drain. Prepare a medium-hot fire for grilling, or preheat the broiler. Place the noodles in a serving bowl and arrange the lettuce, carrots, and bean sprouts randomly or in concentric circles over the noodles, leaving a space in the center for the pork. Grill or broil the pork for 10 to 15 minutes per side, or until the internal temperature registers 155° F to 160 ° F on an instant-reading thermometer. Transfer to a cutting board and let rest for 5 minutes. Then cut on the diagonal into thin slices. Arrange the meat over the vegetables; sprinkle the peanuts and mint on top. Serve with the Vietnamese Dressing. Makes 6 servings. REG 4 shared by Karin Baumgardner, Issaquah, WA, USA [ksbaum@aol.com] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vietnamese Hot And Sour Shrimp Soup Recipe By :Nina Simonds Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Oriental Pasta Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon corn oil 2 tablespoons shallots -- minced 2 stalks lemongrass 1 large tomato 1/2 pound button mushrooms -- thinly sliced 1 1/2 teaspoons sugar 5 cups water 1/2 pound medium shrimp 5 1/2 tablespoons fish sauce 3 tablespoons fresh lime juice 1/4 pound very thin rice stick noodles 1 1/2 cups bean sprouts 1/2 teaspoon crushed red pepper 2 tablespoons scallion greens -- finely minced Trim lemongrass stalks - remove wilted or tough outer leaves. Cut into 2-inch lengths, and smash with the flat side of a knife. Core and seed the tomato, and cut into 1/4-inch-thick wedges. Peel, score down the back and devein the shrimp. Rinse well. Soften the rice noodle sticks in hot water and drain. Heat a heavy pot or casserole over medium-high heat. Add the oil and heat until hot, about 30 seconds. Add the shallots and lemongrass and stir-fry for about 15 seconds. Add the tomato, mushrooms, and sugar and stir-fry for about 1 minute. Add the water and bring to a boil. Reduce heat to medium and simmer, uncovered, for about 10 minutes. Add the shrimp, fish sauce, lime juice, and noodles and simmer for about 2 minutes, or until the shrimp turn pink and the noodles are tender. Using tongs, remove and discard the lemongrass. Add the bean sprouts and crushed red pepper, bring to a boil, and cook for about 1 minutes, or until heated through. Ladle into soup bowls, sprinkle with the scallions, and serve. Makes 6 servings, REG 4 shared by Karin Baumgardner, Issaquah, WA, USA [ksbaum@aol.com] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vietnamese Salad Recipe By :Uwajimaya Serving Size : 6 Preparation Time :0:30 Categories : Eat-Lf Mailing List Low Fat Oriental Pasta Salads Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 pound cellophane noodles -- boiled & rinsed 2 cups bean sprouts 1 small cucumber -- sliced 1 head lettuce -- shredded 2 cups carrots -- slivered soaked in sweet vinegar 2 cups scallion -- chopped 1/4 cup oil -- (orig was 3/4 cup) 3 tablespoons warm water 3 tablespoons sugar 3 tablespoons lemon juice -- OR rice vinegar 6 tablespoons fish sauce 1 clove garlic -- minced 2 tablespoons hot chili peppers peanuts -- (orig was 1/4 cup) Toss salad ingredients together. Add fish sauce. Serve immediately. >From: KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vietnamese Shrimp With Vermicelli Recipe By :Asian Noodles - Nina Simonds Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Oriental Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds medium shrimp 2 teaspoons fresh ginger root -- minced 1 1/2 teaspoons fish sauce 1/4 pound thin rice stick noodles 1 1/2 tablespoons corn oil 4 cups bean sprouts -- rinsed and drained 1 cup garlic chives -- 1/4"lengths -- OR scallion greens 1/3 cup dry-roasted peanuts -- coarsely chopped 1/4 cup cilantro -- coarsely chopped Vietnamese Dressing -- see recipe Peel, score down the back, devein, rinse and pat dry the shrimp. Soften rice noodles in hot water, cook until just tender, rinse in cold water, and drain. In a bowl, toss the shrimp with the ginger and fish sauce. Arrange the noodles on a deep serving platter. Heat a wok or a heavy skillet over high heat. Add 1 T. of the oil and heat until hot, about 30 seconds. Add the bean sprouts and scallions and toss lightly for about 15 seconds. Spoon over the rice noodles. Reheat the wok, add the remaining 1 1/2 T. oil, and heat until very hot. Add the shrimp and cook, tossing lightly, until they turn pink, 2 to 3 minutes. Remove with a handled strainer and drain briefly, then arrange over the vegetables. Sprinkle with chopped peanuts and cilantro. Spoon the Vietnamese Dressing over the top and serve. Makes 6 servings. REG 4 shared by Karin Baumgardner, Issaquah, WA, USA [ksbaum@aol.com] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Warm Gingerbread Recipe By :Robin Webb in Diabetes Forecast Magazine, December 1998 Serving Size : 6 Preparation Time :1:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups unbleached white flour 1 teaspoon baking soda 1 teaspoon baking powder 2 teaspoons ginger 1 teaspoon cinnamon 1 teaspoon allspice 1/4 cup honey 1/4 cup molasses 2 tablespoons canola oil 1/2 cup evaporated skim milk 2 egg beaters(r) 99% egg substitute -- beaten 1/2 cup boiling water Makes 6 servings This recipe takes about 1 hour to prepare and cook. Preheat the oven to 350F. Combine the dry ingredients (flour, baking soda, baking powder. ginger. cinnamon. allspice) in a medium bowl. Combine the remaining ingredients in a large bowl. Add the dry mixture slowly to the wet ingredients. mixing well after each addition. Pour the mixture into an 8- x 8-inch nonstick pan and bake for 35 to 45 minutes. Serve warm. Adapted from Robyn Webb's Memorable Menus Made Easy. Calories 303 Calories from fat 46 Total Fat 5 grams Saturated Fat 0 grams Cholesterol 1 milligram Sodium 338 milligrams Total Carbohydrate 56 grams Dietary Fiber 1 gram Sugars 22 grams Protein 8 grams Converted by MC_Buster. >From: Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Warm Tomato Bread Salad Recipe By :Pillsbury Fast and Healthy Cooking Magazine, Mar/Apr'99 Serving Size : 6 Preparation Time :0:20 Categories : Eat-Lf Mailing List Low Fat Salads Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 1/2 ounces seasoned croutons -- large/3 cups 2 tablespoons olive oil 1/2 cup chopped red onions 1 clove garlic -- minced 2 1/2 cups cherry tomatoes -- halved/1 lb. 1 cup frozen leSeur peas 1/4 cup shredded fresh basil 1/4 cup red wine vinegar 8 ounces firm lowfat tofu -- diced Place croutons in large bowls; set aside. Heat oil in large skillet over Medium-High heat until hot. Add onion and garlic; cook and stir until tender. Add tomatoes; cook and stir over Medium heat for 2 minutes or until softened. Add frozen peas, basil and vinegar; mix well. Cook 2 minutes until thoroughly heated. Pour over croutons in bowl. Add tofu; toss gently to mix well. Serve immediately. Makes 6 (1 cup) servings. Per serving; 240 calories, 11 g fat, 0 mg cholesterol, 370 mg sodium, 26 g carbohydrate, 4 g fiber, 8 g protein Dietary Exchanges: 1 1/2 starch, 1 vegetable, 2 fat Pillsbury Fast and Healthy Cooking Magazine, Mar/Apr'99, p. 72 MC formatting by bobbi744@acd.net ICQ# 12099532 Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Wheat And Rye Pancakes And Waffles 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 Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 eggs 1 1/4 cup. milk 2 tablespoon. melted unsalted butter 1 batch Pancake & Waffle Mix -- see recipe Each batch makes 12 to 14 4-inch pancakes or 5 large waffles. TO MAKE A BATCH: 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 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Whole Grilled Catfish Recipe By :Lucky Stores, Inc. 1998 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 36 ounces catfish -- or 4 whole catfish one per serving -- head and and fins removed -- cleaned and skinned 4 teaspoons olive oil -- as directed 3 teaspoons dijon mustard 2 teaspoons lemon juice 2 teaspoons black pepper 1/4 teaspoon salt -- optional 1 long strand lemon zest -- for garnish 1. Cover the grill with foil, or use special racks designed for holding fish. Oil racks or foil. Rinse fish inside and out, pat dry with towels. Sprinkle with salt and pepper. Combine oil, mustard, and lemon juice. Rub the outside of fish with the oil mixture. Grill for approximately 10 minutes for each inch of thickness. Fish is done when flaky and opaque inside. EACH 288 cals, 12g fat: 38% cff. GRILL WITH LESS OIL: Use olive oil spray, distribute the rub, then cook the fish in a basket; turn the basket not the fish. Or grill on the stove top or electric grill. -pat >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Wild Rice And Mushroom Soup #2 Recipe By :Fly Fishers' Inn, Great Falls, MT Serving Size : 7 Preparation Time :1:15 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 1/4 cups fat-skimmed chicken broth or beef broth -- divided use 1/4 cup wild rice 1 cup dried shiitake mushrooms (1-oz) 1 1/2 cups hot water 2 tablespoons butter or margarine -- divided use 8 ounces onion -- peeled and chopped 8 ounces sliced mushrooms 1 tablespoon minced garlic 1/2 teaspoon dried rosemary 1/2 teaspoon dried thyme 1/2 pound russet potatoes -- peeled and chopped 1/2 cup dry sherry 1/2 cup half and half salt and pepper fresh parsley -- optional garnish 1. In a 1- to 2-quart pan, bring 1+1/4 cups broth and rice to a boil over high heat. Reduce heat, cover, and simmer until rice is just tender to bite, 45 to 50 minutes. 2. Meanwhile, in a bowl, soak shiitake mushrooms in hot water until pliable, about 20 minutes. Squeeze mushrooms in water to loosen grit. Lift out mushrooms, reserving liquid. Cut off and discard stems, then thinly slice caps. 3. In a 5- to 6-quart pan over medium-high heat, stir shiitakes in 1 tablespoon butter until golden brown, about 5 minutes. With a slotted spoon, transfer shiitakes to a small bowl. 4. To a large pan, add remaining tablespoon butter, onion, sliced (domestic) mushrooms, garlic, rosemary, and thyme; stir often until vegetables are gold, about 10 minutes. 5. Carefully pour shiitake soaking liquid into pan, discarding grit in bottom of bowl. To pan, add potato and remaining 2 cups broth. Cover, bring to a boil over high heat, then reduce heat and simmer, until potato mashes easily when pressed, about 20 minutes. 6. In a blender, whirl soup, a portion at a time, until very smooth. Return to pan. Add shiitakes, wild rice with liquid, sherry, and half and half or cream. Stir often over high heat until hot, about 2 minutes. 7. Ladle into bowls and season to taste with salt and pepper. Garnish soup with parsley. Makes 7 cups. PER CUP 165 cals, 25% cals from fat (6g 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 * Wilted Spinach Leek Salad Recipe By :Pillsbury Fast and Healthy Cooking Magazine, Mar/Apr'99 Serving Size : 4 Preparation Time :0:20 Categories : Eat-Lf Mailing List Legumes Low Fat Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 egg 6 cups fresh spinach -- loosely packed, torn 2 tablespoons olive oil 3 whole fresh mushrooms -- sliced 2 leeks -- green part sliced -- white part chopped 2 tomatoes -- each in thin wedges 1 15 ounce can garbanzo beans -- drained/rinsed 1/4 cup tarragon vinegar 1/4 teaspoon salt 1/4 teaspoon pepper Place egg in small saucepan; cover with cold water; bring to a boil. Reduce heat; simmer about 15 minutes. Immediately drain; run cold water over egg to stop cooking. Peel and chop. Place spinach in large bowl; set aside. Heat oil in large nonstick skillet over Medium-High heat until hot. Add mushrooms and leeks; cook and stir 3-4 minutes or until leeks are crisp-tender. Stir in tomatoes, garbanzo beans, vinegar, salt and pepper; cook until thoroughly heated. Pour mixture over spinach; toss to coat. Sprinkle with chopped egg. Makes 4 ( 2 1/4 cup) servings. Per serving: 270 calories, 11 g fat, 55 mg cholesterol, 390 mg. sodium, 31 g carbohydrate, 9 g fiber, 11 g protein Dietary Exchanges: 1 starch, 3 vegetables, 1/2 very lean meat, 2 fat Pillsbury Fast and Healthy Cooking Magazine, Mar/Apr'99 p. 73 MC formatting by bobbi744@acd.net ICQ# 12099532 Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Writing Icing Ideas Recipe By :PatHanneman Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Theme: Valentine's Day Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** I've used "paint" to write on cakes and cookies. My paint softens (almost melts) jelly. I put that in a squeeze bottle and write away. I tried using a paint brush but it doesn't work well. A trick would be to etch the message -- smoothing away mistakes - then paint. Another dries hard: that's just powdered sugar and enough fruit juice to make a smooth paste. Cranberry juice. I like writing with fruit puree's too. Again with the squeeze bottle. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Yukon Gold Mashed Potatoes With Roasted Shallots Recipe By :Robin Webb in Diabetes Forecast Magazine, December 1998 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 large shallots -- peeled 2 teaspoons olive oil 1/2 cup low-fat & low-sodium chicken broth 2 teaspoons thyme -- minced 1/4 teaspoon ground pepper Salt to taste -- (optional) 3 medium Yukon Gold potatoes -- (or russet) about 6 ounces each -- unpeeled 1/2 cup evaporated skim milk Makes 6 servings. This recipe takes about 1 hour and 20 minutes to prepare and cook. Preheat the oven to 400F. Place the shallots, oil, broth, thyme, pepper, and salt, if using, in a small casserole dish. Cover and roast until the shallots are soft and brown, about 45 minutes. Remove from oven. Meanwhile, wash the potatoes and cut into chunks. Bring a large saucepan of water to a boil and cook the potatoes in the boiling water until they are soft, 30 to 35 minutes. Drain the water from the saucepan. Place the potatoes back in the saucepan over low heat for about 30 seconds to dry them a bit. Place the milk in a small saucepan and heat it over medium-low heat. Add the heated milk to the drained potatoes and whip them together with an electric beater or mash them with a potato masher. Add the shallots from the casserole dish and whip again until the ingredients are well mixed and the potatoes are the consistency you want. Adapted from Robyn Webb's Memorable Menus Made Easy. Nutrition Facts Serving Size: 1/2 cup Starch Exchange 1 Amount per serving Calories 96 Calories from fat 16 Total Fat 2 grams Saturated Fat 0 grams Cholesterol 1 milligram Sodium 39 milligrams Total Carbohydrate 17 grams Dietary Fiber 2 grams Sugars 4 grams Protein 4 grams Converted by MC_Buster. >From: Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Zucchini Mint Salad Recipe By :Weight Watchers Quick Meals Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salads Theme: Valentine's Day Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 teaspoons olive oil 4 cups zucchini -- thinly sliced 3 tablespoons fresh mint -- minced 1 garlic clove -- crushed 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 1. In large nonstick skillet, heat 2 teaspoons of the oil; add 2 cups of the zucchini. Cook over medium-high heat, stirring frequently, 4-5 minutes, until zucchini is golden brown. With slotted spoon, transfer zucchini to medium bowl. 2. In same skillet, cook remaining 2 cups zucchini, stirring frequently, 4-5 minutes, until golden brown; transfer to bowl with cooked zucchini. Add mint, garlic, salt, pepper and remaining 2 teaspoons oil; toss to combine. Refrigerate, covered, until chilled. PER SERVING (3/4 CUP) : 60 Calories, 5 g Total Fat, 1 g Saturated Fat, 0 mg Cholesterol, 278 mg Sodium, 4 g Total Carbohydrate, 1 g Dietary Fiber, 2 g Protein, 25 mg Calcium; exchanges 1 Fat, 2 Vegetables Recipe from Weight Watchers Quick Meals ~ Weight Watchers Staff (1998). >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Good for picnic. Special salad for valentine's day, special because zucchini is Bob's Favorite. When served as part of a VLF meal, this salad would fit into the 30%CFF guidelines.