* Exported from MasterCook * Roasted Eggplant Salad Recipe By :LOW-FAT KITCHEN by Donna Deane (LA Times) Serving Size : 4 Preparation Time :0:00 Categories : Dips Low Fat Salads Spreads & Sandwiches Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 head garlic salt -- as directed olive oil spray 2 eggplants -- cut into 1-inch slices 2 tablespoons chopped fresh cilantro 2 tablespoons minced green onion 2 teaspoons minced fresh basil -- plus 2 basil leaves -- cut crosswise into thin strips 4 teaspoons balsamic vinegar 2 teaspoons lemon juice 1 small tomato -- chopped 4 slices rustic bread -- toasted 1) Cut top quarter off garlic head. Place whole head on square of foil. Sprinkle with salt to taste and spray lightly with olive oil cooking spray. Fold edges of foil to seal. Set aside. 2) Arrange eggplant slices in single layer on baking sheets sprayed with olive oil cooking spray. Lightly spray eggplant with cooking spray. Place garlic packet on baking sheet with eggplant slices. Roast garlic and eggplant at 425F degrees until eggplant is tender and lightly browned and garlic is soft, about 25 minutes. Let cool to room temperature. 3) Remove peel from eggplant slices and break up into shreds or small pieces. Place in bowl and stir in cilantro, onions and 2 teaspoons minced basil. 4) Squeeze garlic from cooked cloves into separate small bowl and mash. Stir in vinegar, lemon juice and 1/2 teaspoon salt. Stir mixture into eggplant. Let eggplant chill in refrigerator at least 30 minutes to allow flavors to blend. 5) Spoon eggplant onto platter. Sprinkle chopped tomato around eggplant and sprinkle with basil strips. Serve with toasted bread. NUTRITION est by publisher: 4 servings. Each serving; 136 calories; 284 mg sodium; 1 mg cholesterol; 1 gram fat; 28 grams carbohydrates; 5 grams protein; 0.94 gram fiber. >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : The low-fat kitchen reduces fat and calories by roasting instead of frying. Garlic puree dresses the salad. "Often eggplant slices are fried and when they are, they absorb a great deal of oil. For this salad -- almost a dip that works well with bruschette - eggplant slices are roasted to bring out their smoky flavor. No extra oil is needed to dress the eggplant when you mix it with a roasted garlic puree." -DD * Exported from MasterCook * Roasted Garlic And Vegetable Soup With Pasta Recipe By :Prevention Jan 1998 Serving Size : 6 Preparation Time :0:00 Categories : Low Fat Pasta Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 head garlic -- separated and peeled 1 tablespoon olive oil 1 onion -- diced 1 red bell pepper -- diced 4 cups reduced-fat, reduced-sodium chicken broth 2 cups water 2 carrots -- peeled and sliced 1 tablespoon tomato paste 1 teaspoon dried basil 1/4 teaspoon black pepper 4 cups escarole -- shredded 1 1/2 cups tiny broccoli florets 1 cup small elbow macaroni salt (optional) grated Parmesan cheese (optional) 1-Preheat the oven to 400 degrees F. Allow garlic to sit for 15 minutes. Then wrap garlic in foil and place in a small casserole. Bake 45 to 50 minutes or until soft when squeezed. 2-Warm oil in a soup pot over medium heat. Add onions and peppers; saute 5 minutes. Add broth, water, carrots, tomato paste, basil, and black pepper. Bring to a boil. Reduce heat, cover, and simmer 10 minutes. 3-Remove 1 cup of liquid. Mash garlic into the liquid. Stir into the pot. Add escarole and simmer7 minutes. Add broccoli, cover, and turn off the heat. 4-Cook macaroni according to package directions. Drain, and stir into the soup. If desired, season with salt and Parmesan. >From: Chris Yields about 9 cups. 1 1/2 cups per serving. - - - - - - - - - - - - - - - - - - - NOTES : This is a recipe from Prevention Magazine that I made recently. It was great! * Exported from MasterCook * Roasted Garlic Soup Recipe By :Preventions' http://healthyideas.com/cooking/ Serving Size : 1 Preparation Time :0:00 Categories : Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Heads garlic 3 Teaspoons olive oil -- divided 1 1/2 Cups boiling water 2 yellow onions -- cut into 1/2" wedges 1 red onion -- cut into 1/2" wedges 1 Tablespoon dried thyme 8 Cups vegetable stock -- divided 2 Medium leeks -- sliced -- ( white part only) 2 Teaspoons balsamic vinegar 2 Teaspoons low-sodium soy sauce 1 Teaspoon steak sauce -- to 2 tsp 1/4 Teaspoon freshly ground black pepper Times: Prep. 10 mins., Cooking 70 min.; Baking 50 min. Makes: 8 servings, Per serving: Calories: 113 Fat: 3.4 g. (25% of calories) Fiber: 1.6 g. Cholesterol: 0 mg. Sodium: 149 mg. 1. Preheat the oven to 400 degrees F. 2. Slice about 1/4" off the top of each garlic bulb to expose the cloves. Brush the tops with 1 teaspoon of the oil. Place, cut side down, in an 8" x 8" baking dish. Add about 1/4" of cold water to the dish. Bake for 40 to 50 minutes, or until the garlic is soft and fragrant. Remove from the dish and set aside until cool enough to handle. 3. Pour the boiling water into the dish; scrape the bottom with a wooden spoon to loosen any brown bits. Pour into a bowl and reserve. 4. Gently squeeze the garlic cloves from their skins. Mash and set aside. 5. Meanwhile, in a 4-quart saucepan over medium-low heat, warm the remaining 2 teaspoons oil. Add the yellow onions and red onions; cook for 4 minutes. Add the thyme and 1/4 cup of the stock. Cover and cook over low heat for 40 to 45 minutes, or until very tender. 6. Add the leeks; cook for 2 minutes. Stir in 1/2 cup of the remaining stock; cook for 10 minutes, or until the leeks are tender. Add the garlic, vinegar, soy sauce, steak sauce and pepper; stir well. 7. Add the remaining 7 1/4 cups stock and the reserved garlic liquid. Simmer for 5 to 10 minutes to blend the flavors. >From: "Tina Bell" - - - - - - - - - - - - - - - - - - - NOTES : By switching to low-sodium soy sauce, we lowered the sodium content in this tasty soup considerably. Meat eaters might want to use beef stock as the base of this soup instead of vegetable stock. It gives the soup extra flavor. Don't be concerned about the amount of garlic used. Roasting turns it sweet and mild. * Exported from MasterCook * Roasted Garlic Tofu Spread Recipe By :Complete Soy Cookbook, Paulette Mitchel Serving Size : 6 Preparation Time :0:00 Categories : Appetizers Low Fat Spreads & Sandwiches Tofu Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 head garlic 1 teaspoon olive oil 1/2 cup firm silken tofu -- mashed with a fork 2 tablespoons goat cheese 1 tablespoon balsamic vinegar salt and pepper -- to taste parsley sprigs -- for garnish Makes 3/4 cup. Preheat oven to 400F. Trim off 1/4 - 1/2 inch of the top of the garlic head. Brush the head with the olive oil. Bake for 20 - 25 minutes, or until the cloves feel soft when pierced with a knife. Allow the garlic to cool. Squeeze the garlic from 10 cloves. Put in the food processor with the remaining ingredients. Process until smooth and creamy. Covered and refrigerated, this will keep up to 3 days. >From: Ellen C. Per 2 tbsp: Cal 28, Pro 2 gm, Carb 2.8 gm, Fat 1 gm - - - - - - - - - - - - - - - - - - - NOTES : Serve this on French bread, or pita points. It also makes a great topping for baked potatoes. * Exported from MasterCook * Roasted Lemon Chicken Recipe By :Canyon Ranch cookbook by Jeanne Jones (1998) Serving Size : 8 Preparation Time :0:00 Categories : Chicken Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 whole chicken -- 3-pound 1/4 cup fat-free chicken broth 1 tablespoon fresh lemon juice 1 tablespoon dried oregano -- crushed 1 teaspoon grated lemon zest 1 teaspoon salt 1 teaspoon freshly ground black pepper 1) Prepare chicken by rinsing inside and out and remove all visible fat. 2) Preheat oven to 400F. 3) Place the chicken on a rack in a roasting pan. Combine the stock and lemon juice and pour over the chicken. Combine the oregano, lemon zest, salt, and pepper and spread the chicken with the mixture. 4) Cover tightly with aluminum foil and bake in the preheated oven for 1 hour. Uncover and bake an additional 25 minutes, or until the chicken is golden brown and the juices run clear when pierced in the thick part of the leg. Remove the skin and slice; serves 4. NUTRITION estimated by publisher: each 3-ounce serving is 381 cals, 4 g fat. >kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : This is a wonderful way to cook chicken you plan to use for salads and sandwiches. The light lemon flavor greatly enhances the flavor. Cook with the skin on, remove it before serving. Here's another idea from the Canyon Ranch cookbook. A bit strained. This one bakes a (skin-on but trimmed) chicken in foil for 1 hour, then removes foil and roasts for 25 minutes. Same hot oven both times: 400F. Remove the skin and slice to serve. 3 oz serving 381 cals, 4 g fat. (I'm skeptical: mc estimates 135 cals, 5 g fat if we started with a 3-lb skinless chicken. In any event - this is nice and low for the special meal. Serve with those roasted vegetables Yvonne mentioned .... * Exported from MasterCook * Roasted Monkfish In Plum Wine Sauce Recipe By :Gourmet Gazelle Cookbook by Ellen Brown (1991 Bantam) Serving Size : 6 Preparation Time :0:25 Categories : Fish & Seafood Low Fat Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds thick monkfish fillets -----FOR THE MARINADE----- fresh ginger -- see prep note 3 cloves garlic -- minced 1 cup Chinese plum wine 3/4 cup dry sherry 1 lemon -- juiced 1/2 cup rice wine vinegar 1/2 cup white wine vinegar 2 teaspoons lemon zest -- finely grated 2 tablespoons low-sodium soy sauce 3 dried Chinese chile peppers 1 tablespoon coriander seed 2 tablespoons chopped fresh cilantro or flat-leaf parsley 1 teaspoon cayenne pepper -----ADDITIONS----- 2 ounces shiitake mushrooms 1 cup sliced celery 1/4 pound enoki mushrooms -- washed and trimmed 8 scallions -- see prep note PREP notes: Cut 8 thin slices (about the size of a dime) from fresh ginger. Trim scallions, keeping 2 inches of the green, and chop. 1) If the monkfish fillets are not trimmed, use a sharp paring knife and remove the shiny membrane covering the fillets. Trim to an even thickness, saving the scraps for fish stock. 2) In a glass or stainless steel bowl, combine the marinade ingredients. Add the monkfish and marinate for 2 hours at room, temperature or for 6 hours refrigerated, covered with plastic wrap. 3) Soak the dried shiitake mushrooms in boiling water to cover for 15 minutes, pushing them down with the back of a spoon to absorb the water. Drain, stem, and slice. 4) Preheat the oven to 450F. Remove the monkfish from the marinade, reserving the marinade. Place in a baking dish and bake for 10 to 12 minutes or until the flesh springs back to the touch. Remove and keep warm. 5) While the monkfish is roasting, boil down the marinade in a small saucepan until reduced by half. Strain the sauce and return it to the pan. Add the celery and shiitake and simmer for 5 minutes. 6) To serve, place a monkfish fillet on the plate and top with some of the sauce. Scatter enoki mushrooms and chopped scallions over the fillets. Note: The same treatment works well for thick halibut or swordfish steaks, which can be grilled as well as roasted. The fish can be cooked a day in advance; roast it for only seven minutes and then reheat in a 300-degree oven for 12 to 15 minutes. TIME: 2-1/2 hours total. NUTRITION estimated by publisher, 250 cals, 57 mg chol, 4g fat, 372 mg sodium SERVING SUGGESTIONS: Aromatic rice; crisp salad; steamed asparagus and baby bok choy strips. >kitpath@earthlink.net ABOUT THE BOOK: Many of the dishes were initially developed for Gourmet Gazelle, the business Suzanne Ainslie and Ellen Brown co-founded on the Upper East Side Of Manhattan in 1987; it closed in the spring of 1989. Focus: the art of dining at home, healthy and the menu is described by Ellen as "Spa-to-Go." Her other book is called "Cooking with the New American Chefs." -pat - - - - - - - - - - - - - - - - - - - NOTES : "Known as poor man's lobster and once considered a trash fish in America, monkfish (or lotte) has become popular due to its similarity in texture and delicate flavor to lobster. The sweetness of Chinese plum wine is the perfect foil for the fish, its sweetness balanced by the vinegar and chiles. Serves 6." -E. Brown How about fish? The only oil in this dish comes from the fish. Have you ever watched restaurant chefs put the fillet in a hot hot oven AFTER browning it first in oil? Why not just skip the frying? Well, this method works well with fresh halibut and similar fish, skinless chicken thighs, and lean beef or pork. * Exported from MasterCook * Roasted Onion Recipe By :Prevention's Health guaranteed Cookbook (1998: Rodale) Serving Size : 1 Preparation Time :0:00 Categories : Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 onion -- do not peel 1) Bake the onion on a baking sheet at 400F for 1 hour or until tender and golden. 2) When cool enough to handle, peel and discard the skin. Chop the onion, refrigerate until cold. 3) Add to soups, stews, gravies, sauces, relishes, casseroles and bread dough. >kitpath@earthlink.net 3/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Plantains And Carrots Recipe By :The Vegetarian Way, Mark & Virginia Messina Serving Size : 6 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Fruit Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 large plantains -- peeled and cut -- into chunks 2 large carrots -- cut into chunks 1 medium onion -- sliced 4 teaspoons olive oil -- optional salt and pepper Preheat oven to 450F. In a large bowl, combine all the ingredients. Transfer them to a greased baking sheet or pan, cover loosely with foil, and bake the vegetables for 20 minutes longer, or until the plantains are tender. Formatted and posted by Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Sichuan Pepper Salt Recipe By :Barbara Tropp, The Modern Art of Chinese Cooking Serving Size : 24 Preparation Time :0:00 Categories : Condiments & Seasoning Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cups Szechwan Peppercorns 1/2 cups Kosher Salt Adapted from The Modern Art of Chinese Cooking (Morrow '82) and China Moon Cookbook (Workman '92). An all-purpose Chinese seasoning. Great as a finishing for soups, pastas, vinaigrettes, buttered corn, grilled burgers ... Use sparingly. The peppercorns heighten the flavor of the salt, making this a fine gift for those who watch their salt. Makes 1/2 cup. Serving Size is 1 tsp 1. Combine the peppercorns and salt in a heavy, dry skillet. Toast over moderate heat, stirring, until the salt turns off-white and the mixture is intensely fragrant, about 5 minutes. The peppercorns will smoke; do not let them burn. 2. Grind the hot mixture in a food processor or with a mortar and pestle until fine. Sieve to remove husks. Store airtight in a clean bottle. Sichuan peppercorn note: If you've had the good fortune to travel in China and land some fabulously pungent Sichuan peppercorns, you'll want to use only about half as much. This recipe is styled for the average grade stuff imported to the U.S., which is gray-brown instead of red-brown and frequently packed with a lot of dust and debris which should be sifted out before use. A great local source for Sichuan peppercorns (and chili flakes too!) is San Francisco Herb Co., 250 14th Street in SF, 415.861.7174. Romanization note! Sichuan and Szechwan are the same place, namely the rich and fertile mountain-bound province in central China whose name means "Four Streams", where chilies and Sichuan peppercorns are kings of the kitchen. "Szechwan" is the classic way linguists wrote the name. "Sichuan" is the modern romanization. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : The Five-Flavor Oil and Chili-Lemon Oil are condiments to be used in the recipes. Barbara uses certain brands and I have put those into [] brackets. She stressed the importance of using these brands to get the same flavor mix that she gets although one can use your favorite brand as a substitute. She also stressed repeatedly the importance of washing the rice. Cal 0.8 Total Fat 0g Sat Fat 0g Carb 0.2g Fib 0.1g Pro 0g Sod 1880mg CFF 9.3% * Exported from MasterCook * Roasted Vegetables Recipe By :Penchard@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- asparagus beets -- quartered olive oil -- or cooking spray salt and pepper --- potatoes with rosemary and garlic carrots with dill onions with fennel Roasting is my favorite way to prepare vegetables. Asparagus and beets are my first choice. I peel the beets and cut them into quarters. Place them on a baking sheet covered with foil. Spray them with Olive Oil flavored Pam and drizzle maybe a tsp of olive oil on them. Sprinkle with kosher salt and black pepper. Roast them at 450F for about 10 mins., or until done. The asparagus are done in the same manner for a shorter period of time. Because of the high oven temperature, I keep a close eye on them. The roasting method brings out all the natural sugars in vegetables and gives them a wonderful taste. Potatoes, carrots, onion and garlic also do wonderfully when roasted. I add rosemary and garlic to the potatoes, dill to the carrots, and fennel to the onions. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Rollos De Repollo (Cabbage Rolls) Recipe By :Gebhardt's 1942 Serving Size : 12 Preparation Time :0:00 Categories : Chilis Low Fat Rice Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can Chili con Carne -- No. 2 can Gebhardt's 1 head cabbage 1/2 cup rice 1 teaspoon salt 2 cup tomatoes 1/2 cup water 1/4 cup vinegar 1/2 cup brown sugar 1/2 teaspoon salt 1 onion -- sliced Boil rice in rapidly boiling water to cover for 10 min.; drain; mix with Gebhardt's Chili con Carne and salt. Select medium-sized head cabbage with loose leaves; cut around heart; cook in boiling water until leaves wilt, about 6 min. Cool; separate leaves. Place 2 Tbl. of chili mixture on cabbage leaf, fold edges over; roll. Place rolls in large, buttered casserole; cover with remaining ingredients, mixed; bake in slow oven (325 F.) for 30 min. or until gravy is heavy. Yield: 12 or more servings. >From: Leon - - - - - - - - - - - - - - - - - - - NOTES : This last weekend was going through boxes of recipe books from my mother and grandmother. Cataloged 60 books ranging from 1937 to 1986. Every so often I would see a recipe that looked good... Here are two from a booklet dated 1942. * Exported from MasterCook * Russian Ravioli Recipe By :Bon Appetit Light and Easy Serving Size : 4 Preparation Time :0:30 Categories : Grains & Cereals Low Fat Pasta Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon vegetable oil 4 cups shredded cabbage -- firmly packed 1/2 small onion -- thinly sliced 1 cup cooked brown rice or barley 2 ounces crumbled feta cheese 1/3 cup fresh dill weed -- minced 24 wonton skin(s) 1 egg white 1 cup plain nonfat yogurt Hearty and filling yet lowfat. 1. Melt oil n heavy large skillet over medium heat. Add cabbage and onion and saute until tinged with brown, about 12 minutes. Transfer cabbage mixture to medium bowl. Mix in rice, feta cheese and 3 tablespoons dill. Season to taste with salt and pepper. 2. Lay 1 wonton wrapper on work surface. Brush entire surface of wrapper with egg white. Press 1 generous tablespoon filling in center of wrapper. Fold over dough, pressing opposite corners together to form triangle. Seal edges, pressing out air around filling. Repeat process with remaining wonton wrappers, egg white and filling. 3. Boil ravioli in large pot of boiling salted water until dough is tender, about 8 minutes. Drain. Transfer ravioli to large bowl. Toss with 1/2 cup yogurt. Garnish with remaining dill and serve, passing remaining yogurt separately. Serves 4 EACH: 199 cals, 23% from fat, (7g total fat), 45g carbs, (2g fiber), 8 protein. Analysis estimated by MasterCook. >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sauteed Green Beans With Bacon And Garlic Recipe By :Caprial Pence Serving Size : 4 Preparation Time :0:00 Categories : Low Fat Turkey Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lb Fresh Green Beans 1/4 Lb Turkey Bacon, Armour -- Note 1 Diced, Uncooked 1/2 Onion -- Minced 3 Cloves Garlic -- Chopped 1/4 cups Dry Sherry -- Or Other Dry White Wine 1 Pinch Cumin 1 Tsp Pepper 1/2 Tsp Salt Note 1: Original recipe used 1/2 lb regular bacon Cook beans in boiling salted water for 3 - 5 min. When beans are cooked remove and put into an ice bath to stop cooking. Meanwhile, cook diced bacon till crispy in nonstick fry pan. Remove bacon when done, drain. Cook onion and garlic with a spritz of nonstick spray or small amount of oil if needed. Add dry sherry and cumin. Reduce sherry. Add beans to mixture, add bacon; toss well to combine. Add salt and pepper if desired. Serve immediately. This was very good, quick and easy too!! Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 103.2 Total Fat 3.1g Sat Fat 1.2g Carb 9.1g Fib 3.8g Pro 6.9g Sod 580mg CFF 30.6% * Exported from MasterCook * Scallops And Leeks In Star Anise-orange Sauce Recipe By :Bon Appetit January 1999 Flavors Of The World Serving Size : 4 Preparation Time :0:00 Categories : Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup fresh orange juice 4 whole star anise 2 tablespoons sugar 1 teaspoon cornstarch 1 tablespoon peanut oil -- may be doubled 1 tablespoon orange zest -- see prep note 4 medium leeks -- see prep note 16 sea scallops 1) PREP ORANGE PEEL: 1 tablespoon 1/2 x 1/8-inch orange peel strips (orange part only) 2) PREP LEEKS: 4 medium leeks (white and pale green parts only), cut crosswise into 1/2-inch pieces 3) Boil juice and star anise in saucepan until juice is reduced to 2/3 cup, about 4 minutes. Cool; remove star anise and reserve. Whisk sugar and cornstarch into juice. Heat oil in heavy large skillet over medium-high heat. Add orange peel strips and reserved star anise to skillet and saute 1 minute. Add leeks; saute until tender, about 6 minutes. Add scallops; saute until opaque in center, turning once, about 3 minutes. Add juice mixture; boil until sauce thickens slightly, about 2 minutes. Season with salt and pepper. Bon Appetit January 1999 Flavors Of The World : Star anise has been showing up all over restaurant menus lately, even in seafood dishes. This light and lively first course was inspired by such recipes. REVIEW: Heater (jgue@telusplanet.net) from Lloydminster, AB Canada on 02/11/99 "This is the most flavorable scallop recipe that we've had in a long time. Even more importantly, the recipe is true to its times and method of preparation. The Star Anise is a wonderful change. My guests are still ranting about this one!" -- Reader from Canada EACH 176 cals, 5g fat (25% cff) estimated by mastercook and kitpath@earthlink.net 3/99 - - - - - - - - - - - - - - - - - - - NOTES : TO TRY - Appetizer course, but I just bet this would be good as a light meal with jasmine rice. * Exported from MasterCook * Scotch Broth Recipe By :Willowburn Hotel, Scotland Serving Size : 4 Preparation Time :0:00 Categories : Grains & Cereals Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces barley and legumes / mixed broth -- see note 1 small onion -- finely chopped 4 ounces carrots -- finely chopped 4 ounces turnip/swede -- finely chopped celery -- finely chopped 1 small leek -- finely chopped vegetable oil or spray 4 1/2 cups vegetable stock NOTE MIXED BROTH: - if you can't buy mixed broth (packed blend of grain and legume), then mix together 2oz barley, 1oz of lentils and 1oz dried green peas. 1. Wash the broth mix in plenty of water - this gets rid of any flour and loose starch. 2. The above list of vegetables, including a little celery, is purely a guide for ingredients and it can be varied according to what you have, or the flavor you prefer. 3. In a pan big enough for everything, first sweat the onions in a little oil, and then sweat the rest of the vegetables. 4. Add stock and broth mix. 2pts-metric Vegetable Stock. If you don't have any vegetable stock a stock cube will do (Knorr make good ones). 5. Simmer for 2 hours topping the water up where necessary until the barley and peas are soft. 6. Serve the next day with some good home made bread. EACH: 226 cals, 12% from fat, (3g total fat), 43g carbs, (9g fiber), 8 protein. Analysis estimated by MasterCook. As a lunchtime meal it will provide a nutritious and filling stop gap. If you are eating it as a starter, use it in the traditional manner - to fill you up so you won't want as much meat! WILLOWBURN: Situated in gardens leading down to the still waters of Clachan Sound, this welcoming, personally run hotel is peaceful, relaxing and comfortable. Our two AA rosette restaurant offers imaginatively used fresh local produce complemented by interesting wines - all in an informal and friendly atmosphere. Walk, fish, birdwatch, or simply watch the fire. URL: http://freespace.virgin.net/willowburn.hotel/main.htm The Willowburn Hotel lies off the west coast of Scotland just half an hours drive from the fishing port of Oban. By road take the A816 from Oban, follow the signs for Seil Island, turning off at Kilninver on to the B844. Once you have crossed over the famous Bridge over the Atlantic, we are just a few hundred metres on the left. If you are coming by Rail to Oban, let us know, and transport can be arranged for you. If you are travelling by sea, Puilladobhrain, a well known safe natural anchorage is not far from the hotel >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This is a recipe for Scotch Broth - a traditional dish with many ways of making it. At home you can make a large pan to be eaten through the week - the flavour gets better as the week goes on. Lamb stock was traditionally used or a shoulder of mutton was boiled with the soup, but I have opted to make a vegetarian version. Don't let me put you off using a shoulder of mutton though as it makes a delicious soup and the mutton is tender and tasty. * Exported from MasterCook * Seeded Quinoa Recipe By :Veggie Life, March 1994 Serving Size : 3 Preparation Time :0:00 Categories : Grains & Cereals Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups Water 1 cups Quinoa -- Rinse, Drain Well 1 Tbsp Tamari Soy Sauce 1 Sm Onion -- Diced 2 Stalks Celery -- Diced 1/3 cups Sunflower Seeds -- Rinse, Drain Chopped Parsley -- For Garnish This unusual grain cooks up quickly and effortlessly. Try diced zucchini or yellow squash and roasted sesame or pumpkin seeds to create other light, delicious pilafs. Heat water to a boil in a pot. Stir in the quinoa and add tamari. When boiling resumes, reduce flame to low and cover the pot. Cook until all the water is absorbed, about 15 min. Remove from heat. Top quinoa with onion and celery, cover and let sit for 10 min. Dry roast seeds in a skillet for 5 - 7 min over med high flame, until slightly brown. Top quinoa with seeds and parsley. Variation: instead of sunflower seeds I have used 1/4 C chopped pecans. I have also sauteed the onion and celery before adding it to the quinoa. I actually like it sauteed first then added to the quinoa best. This was very quick and easy and tastes wonderful!! Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 277.7 Total Fat 7.7g Sat Fat 0.8g Carb 43.8g Fib 5.3g Pro 10.5g Sod 489mg CFF 24.1% * Exported from MasterCook * Sesame Salmon With Soba Noodles Recipe By :Nell Newman: Cooking Fast Food & Wine Mar 1999 Serving Size : 4 Preparation Time :0:00 Categories : Fish & Seafood Low Fat Oriental Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces soba noodles 1/4 cup low sodium soy sauce 1 tablespoon fresh lemon juice 2 tablespoons minced fresh ginger -- divided use 24 ounces salmon fillets -- skinless -- (6-ounces per serving) 1/4 cup sesame seeds 1 teaspoon vegetable oil 2 teaspoons dark sesame oil 3 scallions -- coarsely chopped Here's a quick sesame-crusted salmon served on warm Japanese soba noodles with scallions and ginger. 1) Bring a large pot of salted water to a boil. Add the soba noodles and cook until al dente, about 5 minutes. Drain the noodles, transfer them to a medium bowl and keep warm. 2) Meanwhile, in a small bowl, combine the soy sauce, lemon juice and half the ginger. Lightly brush the fish on both sides with a little of the soy ginger mixture and then dredge in the sesame seeds. 3. Heat the vegetable oil in a large nonstick skillet. Add the salmon to the pan, and cook over moderately high heat until the sesame seeds are golden and the fish is just cooked through, about 5 minutes per side. 4) Add the sesame oil, scallions, the remaining ginger and the remaining soy-ginger mixture to the soba noodles and toss to combine. Transfer the noodles to serving bowls, top with the salmon fillets and serve. EACH: 448 cals, 15g fat (29% cff) 941mg sodium (vs 1,286 mg from tamari or regular soy) - estimated by mastercook and kitpath@earthlink.net Recipe adapted to reduce sodium 3/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sesame Soy Chicken Recipe By :Boston Globe, 1999 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Low Fat Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 garlic cloves -- minced 1 tablespoon grated gingerroot 3 tablespoons soy sauce 1/4 cup honey 1 tablespoon dark sesame oil 4 skinless boneless chicken breast halves pounded to an even thickness 1 teaspoon kosher salt 1/2 teaspoon black pepper 2 teaspoons canola oil Place the garlic, ginger, soy, honey, and sesame oil in a blender and puree. Place the chicken in a nonreactive shallow bowl, add the garlic mixture, and stir to combine. Cover and place in the refrigerator for at least 1 hour and no more than 4 hours. Remove and discard as much of the marinade as possible. Sprinkle the chicken with the salt and pepper. Place a large cast-iron or nonstick skillet over high heat and, when it is hot, add the canola oil. Add the chicken breasts, skinned side down, one at a time, waiting about 30 seconds between additions. Cook until well browned and done throughout, 5 to 7 minutes per side. Serves 4. nutrition: 224 cals, 7g fat (29% cff) >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : By Sally Sampson: Asian-inspired, these chicken breasts are a perfect combination of sweet, spicy, and salty. Serve with snow peas and rice noodles. www.globe.com/dailyglobe2/083/food/ Boston Globe on 03/24/99. * Exported from MasterCook * Shiitake Dashi Stock Recipe By :Rebecca Wood, THE SPLENDID GRAIN 1997 Serving Size : 4 Preparation Time :0:00 Categories : Low Fat Oriental Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 6 inch strip kombu -- seaweed 3 dried shiitake mushrooms 6 1/2 cups water Traditional Dashi is made with hana-katsuo (fish-flakes). This variation substitutes shiitake mushrooms. The flavor seems more pleasing to Western palates. 1. Soak the kombu and shiitakes in the water for at least 30 minutes, or preferably, for several hours or overnight. 2. Remove the shiitakes, cut off and discard the stems, and thinly slice the caps. Return the caps to the water and heat, uncovered, over medium heat. Attend the pot and remove the kombu just before the water boils. Reduce the heat and simmer for 5 minutes. Remove the mushrooms from the broth. Reserve the kombu and shiitake for another use. Makes 6 cups, strained. Stock may be stored, tightly covered, in the refrigerator for up to 3 days. EMAIL from kitpath@earthlink.net (Pat Hanneman) 3/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shrimp And Pearl Fried Rice Recipe By :Barbara Tropp Serving Size : 4 Preparation Time :0:00 Categories : Fish & Seafood Low Fat Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Short-Grain White Rice 2 cups Cold Water -- Spring Water Best 1 Tbsp Five-Flavor Oil 1 1/2 Tsp Chili-Lemon Oil -- Note 1 1 Yellow Onion Cut Into 3/8" Dice 2 Sm Leeks -- Note 2 1 Carrot Peeled, Cut Into 1/4" Dice 1 Bell Pepper Red Or Yellow, Cored, Cut Into 1/4" Dice 1/2 Lb Baby Bok Choy -- To 3/4 Lb 3 cups Cooked Shrimp -- Note 3 2 Tsp Kosher Salt 1/4 Tsp Roasted Szechwan Pepper-Salt -- Note 4 Thinly Cut Green And White Scallion Rings -- And/Or Shredded Fresh Coriander -- For Garnish Slivered Almonds -- For Garnish copyright, Barbara Tropp 1999 Note 1: OR or hot chili oil Note 2: white and light green part only, slit lengthwise then cut crosswise into 1/8" half-moons, rinsed Note 3: Butterfly, drop into barely boiling stock, turn off heat, stir 30 seconds, drain Note 4: to 1/2 tsp Roasted Sichuan Pepper-Salt Use Lundberg organic white sushi rice and the sweetest tasting shrimp for this dish. With a glass of cool white wine, it makes a lovely meal. 1. Put the rice in a bowl, cover generously with cold water and stir until the water turns cloudy. Tilt the bowl to drain, add more cold water, then repeat 4-5 times until the water turns mostly clear. Drain well. 2. Put the rice and water in a non-stick pot with a tight-fitting lid. (For older rice that's dryer, you'll need a bit more water.) Bring the water to a boil over high heat, then reduce the heat to its lowest setting and cover the pot. (For an electric stove, move the pot to a coil pre-set to low.) Cook the rice for 20 minutes. Don't remove the lid. 3. Transfer the pot to a cool burner and let it sit undisturbed for 10-15 minutes. At the end of the resting time, remove the lid and fluff the rice with a wooden rice paddle or spoon. If dry, sprinkle with additional water, stir to mix, and return the covered pot to low heat 5-10 minutes until the water is absorbed. 4. Heat a non-stick wok or large, deep skillet over medium-high heat until hot. Add the oil, swirl to coat the pan, then add the onions. Stir-fry until translucent, then add the leeks and carrots and stir-fry until the onions turn golden, adjusting the heat so they sizzle without scorching. Add the bell pepper, toss to blend, then add the cabbage and toss to wilt. 5. Add the rice and toss well to blend. Turn down the heat and add the shrimp and mix. Season with salt to taste, then heighten the flavor with a generous sprinkle of pepper-salt. Garnish and serve. Serves 4 generously. (Leftovers steam up nicely.) Jeff liked the flavor and texture mix of this. Entered into MasterCook and tasted for you by Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : The Five-Flavor Oil and Chili-Lemon Oil are condiments to be used in the recipes. Barbara uses certain brands and I have put those into [] brackets. She stressed the importance of using these brands to get the same flavor mix that she gets although one can use your favorite brand as a substitute. She also stressed repeatedly the importance of washing the rice. Cal 623.1 Total Fat 7.9g Sat Fat 1.4g Carb 89g Fib 5.1g Pro 45.4g Sod 1505mg CFF 11.7% * Exported from MasterCook * Shrimp Jambalaya Recipe By :Cooking Light Serving Size : 2 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Fish & Seafood Low Fat Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Teaspoon Olive Oil 2 Ounces Turkey Kielbasa -- Halved And Sliced 1/2 Cup Minced Onion 1/2 Cup Diced Green Bell Pepper 1/2 Cup Long-Grain Rice -- Uncooked 1/8 Teaspoon Salt 1/8 Teaspoon Dried Thyme 1/8 Teaspoon Black Pepper 1/8 Teaspoon Ground Red Pepper 1 Cup Water 10 1/2 Ounces Low-Salt Chicken Broth 14 1/2 Ounces Diced Tomatoes 1/2 Pound Shrimp -- Peeled 1/8 Teaspoon Hot Sauce 1 Tablespoon Chopped Fresh Parsley Heat oil in a medium saucepan over medium heat. Add kielbasa, onion, and bell pepper; saute 5 minutes or until vegetables are tender. Add rice; saute 5 2 minutes. Add salt, thyme, black pepper, and red pepper; saute 1 minute. Add water, broth, and tomatoes; bring to a boil. cover, reduce heat, and simmer 15 minutes or until rice is tender. Stir in shrimp and hot sauce; cover and cook 5 minutes or until shrimp are done. Remove from heat; stir in parsley. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shrimps In Chipotle Sauce (Camarones Enchipotlados) Recipe By :The Art of Mexican Cooking Serving Size : 3 Preparation Time :0:00 Categories : Fish & Seafood Low Fat Mexican & Southwestern Rice Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound Large shrimp -- peeled and -- butterflied with tail -- shells left on 1/4 Cup Fresh lime juice 2 Tablespoons Light olive oil -- * 1 Medium White onions -- finely sliced 3/4 Pound tomatoes -- (about 2 medium) -- broiled 4 Chiles chipotles adobados -- or to taste 1 Garlic clove -- peeled and -- roughly chopped 1/3 Cup Dry white wine 1/4 Teaspoon Dried oregano -- Mexican if -- possible --- 1 Cup cooked rice * Note that light olive oil is lighter in taste, not in fat. Original used 1/3 cup olive oil -- absolutely not necessary. Start with 1 scant tbsp, and add up to 1 more tbsp, OR add broth, or water, if necessary to keep the shrimp and onions from sticking. Season the shrimps with salt, pepper, and lime juice and set aside to marinate for about 30 minutes. Heat the oil in a frying pan; add the drained shrimp, reserving any liquid, and sliced onion and saute, shaking the pan and tossing the ingredients, for about 3 minutes. Remove shrimp and onion with a slotted spoon and set aside. In a blender, blend the tomatoes, chipotles and their liquid, and garlic to a textured sauce. Reheat the oil, add the sauce, and saute over high heat, stirring and scraping the bottom of the pan to prevent sticking, for about 8 minutes. Add the wine, oregano, marinade, and salt to taste and cook for another minute. Add the shrimp/onion mixture and cook for about 2 minutes, the shrimps should be just cooked and still crisp. - - - - - - - - - - - - - - - - - - - NOTES : Here is one more from the Chile Head list, years ago. You can make this even lower fat by using more broth and less oil for sauteing. * Exported from MasterCook * Sicilian Chickpeas With Escarole And Caramelized Onions Recipe By :Jack Bishop, COMPLETE ITALIAN VEGETARIAN* Serving Size : 4 Preparation Time :0:00 Categories : Italian Legumes Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds escarole 4 teaspoons extra virgin olive oil -- may be tripled 2 medium onions -- halved and thinly sliced 2 teaspoons sugar 1/4 cup dark raisins salt and black pepper 3 cups cooked chickpeas -- rinsed 1/3 cup chickpea cooking liquid -- reserved 1) Discard any dry or tough outer leaves from the head of escarole. Trim and discard the core and any tough stems. Wash the leaves in a large bowl of cold water, changing the water several times until no sand appears in the bottom of the bowl. Tear the leaves into large pieces and set aside. 2) Heat the oil in a large saute pan. Add the onions and cook over medium heat, stirring often, until golden, about 15 minutes. Stir in the sugar and continue cooking until the onions are golden brown, about 5 minutes. Do not let the onions burn; lower the heat if necessary. 3) Add the raisins and the escarole to the pan. Cook, turning the escarole occasionally, until the leaves are tender and the stem ends are just a little crunchy, about 6 minutes. Season with salt and pepper to taste. 4) Stir in the chickpeas and cooking liquid. Simmer, stirring occasionally, until the flavors have blended, about 3 minutes. Adjust the seasonings and serve immediately. Makes 4 cups. Tip: If you cook chickpeas from scratch, to each pound of dry bean add 3 large garlic cloves, peeled and 2 bay leaves. Discard the flavorings. Add salt to taste after the beans are cooked. --Jack Bishop *Adapted to lowfat cooking from a recipe in THE COMPLETE ITALIAN VEGETARIAN COOKBOOK: 350 Essential Recipes for Inspired Everyday Eating, by Jack Bishop (Houghton-Mifflin). The original used 3 times the amount of olive oil. PER SERVING: 339 cals, 8g fat (20% cff) estimated by mastercook. Edited EMail from kitpath@earthlink.net 3/99 - - - - - - - - - - - - - - - - - - - Serving Ideas : elf, veg-recipe, fareshare * Exported from MasterCook * Simple Steamed Rice Recipe By :Barbara Tropp, The Modern Art of Chinese Cooking Serving Size : 3 Preparation Time :0:00 Categories : Information, Tips, Misc. Low Fat Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cups Short-Grain Rice -- Or Medium-Grain White Rice 1 cups To 1 1/4 C Cold Water -- Spring Water Best Adapted from The Modern Art of Chinese Cooking, Barbara Tropp (Morrow '82) I find this stovetop method as easy as using a rice cooker. The choice of rice is all-important. I use Lundberg organic white sushi rice, a short and round grain that has wonderful flavor and texture. All their rice varieties are wonderful. I cook them all the same way. For 3 1/2 cups cooked rice. 1. Put the rice in a large bowl, cover generously with cold water, then stir slowly in one direction with your hand for a minute or so while the water turns cloudy. Tilt the bowl to drain the rice, add more cold water, then repeat the process four or five times more until the water turns clear. (Barbara stressed how important it is to wash the rice till the water turns clear.) 2. Drain the rice and transfer it to a small sauce pot with a tight-fitting lid. (I use a non-stick pot for ease of cleaning.) Add the cold water. For new-crop rice that hasn't been on the shelf a long time (true of the Lundberg bulk rice I buy), you'll need less water. For older rice that's dryer, you'll need more. 3. Bring the water to a boil over high heat, then reduce the heat to its lowest setting and cover the pot. (If you are using an electric stove, move the pot to a second coil pre-set to low.) Cook the rice for 20 minutes. Don't remove the lid. 4. Transfer the pot to a cool burner and let it sit undisturbed for 10-15 minutes. At the end of the resting time, remove the lid and stir the rice. If it's too dry, sprinkle with additional water, stir to mix, then return the covered pot to low heat until the water is absorbed. If the rice is mushy, use less water the next time. The crusty rice on the bottom of the pan can be dried in the oven and used to make a sizzling rice dish...if no one eats it before you have time to dry it out!! Alternative: Bring the water and rice to a boil in a half hotel pan (this is about a 4 qt metal pan...this is the smaller rectangular pans that you see on steam tables.) Cover with foil and put into a 450 - 475F oven for 20 min. This was very good!! Quick and easy to make using either method. Entered into MasterCook and tasted for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : The Five-Flavor Oil and Chili-Lemon Oil are condiments to be used in the recipes. Barbara uses certain brands and I have put those into [] brackets. She stressed the importance of using these brands to get the same flavor mix that she gets although one can use your favorite brand as a substitute. She also stressed repeatedly the importance of washing the rice. Cal 238.7 Total Fat 0.4g Sat Fat 0.1g Carb 52.8g Fib 1.3g Pro 4.3g Sod 3mg CFF 1.4% * Exported from MasterCook * Smoked Chicken With Roasted Red Pepper Sauce Recipe By :Cooking Light March 1999 p. 117 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Low Fat Sauces & Gravies Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 turkey bacon slices 16 Ounces skinless boneless chicken breast -- 4 - 4 ounce pieces 1/4 Teaspoon salt 1/4 Teaspoon black pepper 1/2 Cup red onion -- chopped 1/2 Teaspoon ground coriander 3 garlic cloves -- minced 1 chipotle pepper -- diced and drained 1 Cup salsa 7 Ounces roasted red bell peppers -- drained and sliced Chopped fresh cilantro (optional) 1. Cook bacon in a large nonstick skillet over medium-high heat until crisp. Remove bacon from skillet; crumble and set aside. Sprinkle chicken with salt and black pepper. Add chicken to bacon drippings in pan; saute 2 minutes on each side. Remove chicken from pan. Add onion, coriander, garlic, and chile to pan; saute 3 minutes. Stir in salsa and bell peppers. Return chicken to pan. Cover and cook over medium heat 12 minutes or until chicken is done. Sprinkle with crumbled bacon; garnish with cilantro, if desired. Yield: 4 servings (serving size: 1 chicken breast half and 1/2 cup sauce). >From: Katherine Rodman - - - - - - - - - - - - - - - - - - - NOTES : Serve this dish with flour tortillas, if desired. We had this for dinner tonight and it was absolutely fabulous. I served it with black beans and rice and steamed broccoli. 3 ww points --- I used canned chipotle in the adobe sauce (a note, no matter how good the sauce looks, don't lick your fingers). The turkey bacon doesn't give any grease (I don't eat pork) but I sprayed the pan with a little bit of olive oil. * Exported from MasterCook * Smoked Chili Bbq Sauce Recipe By :Mark Miller, GREAT CHILI BOOK Serving Size : 4 Preparation Time :0:00 Categories : Grilled, Smoked, Bbq Low Fat Mexican & Southwestern Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup rice vinegar 1 cup cider vinegar 2 teaspoons ground cloves 1 teaspoon ground allspice 2 tablespoons ground coriander 1 medium onion -- diced 1 head garlic -- roasted, chopped 1/4 cup olive oil 1 cup brown sugar 1/4 cup molasses 1 cup chipotle peppers in adobo -- pureed 1 1/2 bottles ketchup 1 tablespoon Worcestershire sauce salt to taste Mix vinegars and spices in pan and over med heat reduce by half. In large pan, saute onion and garlic lightly in olive oil till soft. Add sugar and molasses. Reduce slightly and add vinegar mixture, chipotles, ketchup and Worcestershire sauce. Cook slowly over low heat 1 hour. Season to taste with salt, and strain through medium strainer, pressing out juices of onion and garlic. Makes 3-4 c >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : In addition to being good on poultry, or even ribs, I think the BBQ sauce would be good on veggie burgers and tofu, too. How about on potatoes?! * Exported from MasterCook * Soother, Cindy's Recipe By :Cynthia D Ryan Serving Size : 1 Preparation Time :0:00 Categories : Beverages Desserts Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 ounce coffee liqueur 6 ounces skim milk 1 ice cubes -- (1 to 2) 1 scoop lowfat vanilla frozen yogurt Put all ingredients into a blender, and blend on high till well blended and creamy. Makes 1 serving. - - - - - - - - - - - - - - - - - - - NOTES : Now, for a quick and delicious drink..... * Exported from MasterCook * Sourdough Pumpkin Strata Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Low Fat Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 slices sourdough bread -- each 1 1/4" wide cooking spray 6 ounces reduced fat cheddar cheese -- (1 1/2 cups) shredded, divided 1/2 cup chopped onion -- divided 4 1/2 ounces chopped green chiles -- 1 can, drained 1 2/3 cups skim milk 1/2 teaspoon dried thyme 1/2 teaspoon dried sage 1/4 teaspoon salt 1/4 teaspoon coarsely ground pepper 15 ounces pumpkin -- 1 can 2 large eggs 2 tablespoons pumpkin seeds -- optional 1. Arrange 2 bread slices in a single layer in a 2-quart souffle dish coated with cooking spray. Sprinkle with 1/2 cup cheese, one-third of onion, and one-third of chiles. Repeat layers twice. 2. Combine milk and next six ingredients (through eggs) in a blender, and blend until smooth. Pour over bread layers. Cover with plastic wrap, and refrigerate 8 hours. 3. Preheat oven to 350. 4. Uncover, sprinkle strata with pumpkin seeds, if desired. Bake at 350 for 1 hour and 5 minutes or until a knife inserted in the center comes out clean. Let stand 10 minutes before serving. Serving size: about 1 cup. >From: Diana Slade - - - - - - - - - - - - - - - - - - - NOTES : This was tonight's dinner--very easy to put together before work and stick in the oven when I got home. Oh, and it was delicious :) 255 calories, 8.3 g fat, 94 mg chol, 552 mg sodium, 4 g fiber, 29% CFF 5 points * Exported from MasterCook * Soybean Sprout Pancakes: Kong Namui Buchimi Recipe By :Flavors of Korea: Vegetarian Cuisine 1998 Serving Size : 4 Preparation Time :0:00 Categories : Low Fat Oriental Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ---SPICY DIPPING SAUCE--- 1/2 Cup soy sauce 1 Tablespoon gochujang or red pepper paste 1 Clove garlic -- crushed ---SIMPLE SOY SAUCE DIP--- 1/2 Cup soy sauce 1/2 Teaspoon sesame oil 1/2 Teaspoon toasted sesame seeds 1/2 Teaspoon vinegar --=-- 1 1/4 Cups water 1/2 Teaspoon salt 1 Cup fresh soybean sprouts ---BATTER--- 1 Cup all-purpose flour 1 egg 1/2 Teaspoon salt 2 Cups water ---ADDITIONS--- 4 green onions -- minced green and white parts vegetable oil -- for frying 1) To make sauces: Mix ingredients for each sauce in separate small bowls; set aside. 2) In a large pan, bring the water and salt to a rapid boil. Add the bean sprouts and parboil for 2 minutes. They should be pliable but not mushy. Rinse in cold water and drain. 3) In a large bowl, mix together the batter ingredients. The batter should be like pancake batter. Thin with water, if necessary. 4) Add the sprouts and onions. Gently mix until all the ingredients are blended. 5) In a medium skillet, heat 1 teaspoon of the oil over medium-high heat. Ladle about 1/4 cup of the bean sprout batter into the skillet. With the back of a spoon or a spatula, spread the batter into a 3-inch circle. cook until the pancake edges start to brown, about 2 to 3 minutes. Flip the pancake over and cook the other side until the bottom is golden brown, about 2 minutes. 5) Repeat until you've used all of the pancake batter. Add more oil to the skillet as needed for frying. 6) Place the bowls of dipping sauces and the pancakes on a large platter and serve, family style. Each serving (one-fourth the recipe) 38 cals, 2g protein, 6g carb, 0g fat. Est. by publisher: they do not estimate the cals from oil for frying. <>kitpath@earthlink.net 3/99 - - - - - - - - - - - - - - - - - - - NOTES : Yield 12 to 18 pancakes. These can be served as snacks or entrees. Cut into bite-size pieces and serve with dipping sauces. GOCHUJANG is a fermented hot pepper paste made from sweet rice, hot red pepper, soybeans and salt. It provides the traditional sizzle and red color in Korean cooking. REVIEW: do it again but... -- experiment with sauce. these were toooooo salty. I thinned and still too salty. -- cooks tip: These are like mandarin pancakes or crepes. Keep the batter thin. Work ahead. warm on a dry griddle before serving. The pancakes are lacy with the sprouts. Would be a good 2nd dish to any stir-fry meal. * Exported from MasterCook * Spicy Green Rice #2 (Soy Sauce) Recipe By :Jenny Stacey and Maureen Keller Serving Size : 4 Preparation Time :0:00 Categories : Grains & Cereals Low Fat Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil -- may be tripled 1/2 cup okra 4 ounces zucchini -- cut into thin strips 2 celery stalks -- sliced 1/2 cup green beans -- trimmed and cut and sliced lengthwise -- optional 1 green bell pepper -- cut into strips 1 green chile -- such as anaheim chili pepper -- sliced 1 teaspoon chili powder 1 teaspoon ground coriander 1 teaspoon garam masala or curry powder 1/2 teaspoon ground cinnamon 4 tablespoons almonds, blanched -- chopped or slivered -- may be doubled 1/2 cup wild rice 1/4 cup brown rice -- rounded measure 1/4 cup wheatberries -- presoaked and dried or Wehani rice 2 tablespoons soy sauce, low sodium 2 1/2 cups low-fat vegetable broth ***Additions*** 4 tablespoons plain nonfat yogurt -- sweetened with 1 tablespoon nonfat dry milk powder -- or 5-tbl heavy cream 2 tablespoons chopped fresh parsley or cilantro leaves -- divided use freshly ground black pepper ground flaxseed or bran buds -- optional Feast for the eyes! There is something very pleasing both to the eye and the palate about a mixture of green vegetables and rice. All the grains should cook in the same amount of time (30 to 40 minutes). Adjust cooking time for grains if necessary. Add extra crunch by mixing the parsley with wheatgerm or bran buds before using as directed. 1. Trim the green beans of stems and marks. Cut once lengthwise (optional) and cut into 1-inch lengths or slightly longer. 2. Heat the oil in a wok or frying pan, and saute the vegetables for 5 minutes. Add the spices, nuts, and rices and cook for 1 minute. Stir in the soy sauce and broth, bring to a boil. Reduce the heat, cover, and simmer until all the liquid has been absorbed and the grains are fully cooked: from 30 to 40 minutes depending on the combination of grains you have chosen. 3. Stir in the yogurt or cream, and half the parsley. Add pepper, adjust salt. Transfer to a warmed serving dish, sprinkle with remaining parsley, and serve. Ref: THE SOY SAUCE COOKBOOK, by Jenny Stacey and Maureen Keller (1998: Quintet, London). >EACH serving 273 cals, 8g fat (26% cff); estimated by MasterCook. E*mail edition from kitpath@earthlink.net (Pat Hanneman) 3/99 Tip: Mix coarsely ground pepper with ground flaxseed and keep (chilled) in a shaker; use like pepper. -pat - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Rice With Feta Cheese And Black Olives Recipe By :Nutrition Action Healthletter Serving Size : 4 Preparation Time :0:30 Categories : Low Fat Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon vegetable oil 2 teaspoons garlic -- crushed 1/2 cup onion -- chopped 1/2 cup zucchini -- chopped 1/4 cup sweet red peppers -- chopped 1 cup rice -- uncooked 1 1/2 cups chicken stock 1 teaspoon oregano 1 teaspoon dried basil 1 teaspoon chili powder 1/4 cup black olives -- sliced 2 ounces feta cheese -- crumbled In a large nonstick saucepan, heat the oil; saute the garlic, onion, zucchini, and red pepper until softened, approximately 5 minutes. Add the rice and brown for 2 minutes, stirring constantly. Add the stock, oregano, basil, chili powder, and olives; cover and simmer for approximately 20 minutes or until tender. Pour into a serving dish and sprinkle with the cheese. Serves 4. Per serving: calories: 268 total fat: 8 g [27% of calories] sodium: 295 mg sat.fat: 3 g cholesterol: 13 mg >From: KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spinach Rice Parmesan Pancakes Recipe By :MORE RECIPES FROM A KITCHEN GARDEN* Serving Size : 12 Preparation Time :0:00 Categories : Low Fat Pancakes, Waffles, Crepes Rice Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound fresh spinach -- see pantry note -- 1 1/2 lbs or one very large bunch 1 tablespoon olive oil -- may be doubled 1 small onion -- finely chopped 1 red bell pepper -- finely chopped 2 cups chopped mushrooms 2 teaspoons chopped fresh thyme 1 cup Arborio rice or other short-grain white rice 2 1/2 cups lowfat chicken broth 1/3 cup Parmesan cheese or Asiago cheese -- freshly grated 1 egg -- lightly beaten with 1 egg white 1/4 teaspoon freshly ground black pepper vegetable cooking spray or 1-tbs oil -- for frying Make rice mixture ahead and chill completely before making pancakes. Allow 20 minutes to make pancakes. PANTRY - You will need 1 very large bunch spinach (1 to 1.5 pounds total); tender leaves only. 1. Wash spinach thoroughly. Drain, but do not dry leaves. Cook until wilted in just the amount of water that clings to the leaves. Cool, drain, squeeze out moisture, then finely chop. (There should be about 3/4 cup.) Set aside. 2. In a large skillet with lid, heat olive oil. Add onion, pepper, mushrooms, and thyme and saute until vegetables are tender, about 6 to 8 minutes. Add rice, stirring until coated with oil, about 1 minute. Heat chicken stock separately, then stir into rice mixture. Cover skillet and cook over low heat until liquid is absorbed, approximately 15 to 20 minutes. If rice is soupy, cook uncovered for a few minutes. Cool slightly, then add spinach, cheese, egg and egg white, and pepper, mixing well. 3. Refrigerate mixture until chilled. 4. When ready to cook use your hands to form mixture into 2-inch pancakes, about 1/2-inch thick. Heat skillet and spray or add enough oil to thoroughly coat the bottom of pan. Cook pancakes in batches, about 5 to 7 minutes on each side, until golden brown, using a wide spatula to turn. Keep finished pancakes warm in a 300F oven. Notes: These pancakes, modeled after some enjoyed in Milan, are crispy outside and moist and flavorful inside. EACH 99 cals, 2g fat (20% cff) estimated by mastercook. REF: More Recipes from a Kitchen Garden, by Renee Shepherd and Fran Raboff, Ten Speed Press, 1995. >from kitpath@earthlink.net (Pat Hanneman) 3/99 - - - - - - - - - - - - - - - - - - - NOTES : Make the rice ahead and allow time for it to chill - thoroughly. * Exported from MasterCook * Square Eggs, Treena's Recipe By :Cooking Light Serving Size : 2 Preparation Time :0:00 Categories : Breakfast Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Olive Oil Flavored Cooking Spray 2/3 Cup Egg Substitute -- Divided 1 Slice Lowfat Swiss Cheese -- Halved 1/2 Teaspoon Chipotle Pepper Sauce -- Divided 1/4 Teaspoon Pepper -- Divided 1 Teaspoon Bacon Bits, Imitation 2 Tablespoons Chopped Fresh Parsley Place a medium nonstick skillet coated with cooking spray over medium-high heat until hot. Add 1/3 cup egg substitute, spreading over bottom of skillet (do not stir). top with 1/2 slice cheese. Sprinkle with 1/4 teaspoon pepper sauce and 1/8 teaspoon pepper. Loosen the omelet with a spatula; fold each side of omelet over the center, making a square. Slide omelet onto plate. Set aside; keep warm. Repeat procedure with 1/3 cup egg substitute, 1/2 slice cheese, 1/4 teaspoon pepper sauce, and 1/8 teaspoon pepper. Sprinkle each omelet with bacon chips and parsley. Serve immediately. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Steamed Rice And Quinoa Recipe By :"Ellen C." Serving Size : 1 Preparation Time :0:00 Categories : Grains & Cereals Information, Tips, Misc. Low Fat Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup long-grain white rice 1 1/4 cups water 1/2 cup quinoa Quinoa is a highly nutritious grain that can be consumed by just about everyone. That is, virtually no one has an allergic reaction nor any other negative side effects from consuming it. (Unlike wheat and other gluten grains.) It's similar to white rice, but it is much lighter in texture. It cooks with the same water to grain ratio (basically, 2-1), and at about the same time and the same method as white rice (approx 20 minutes). I cook it in my Black and Decker steamer, and simply follow the directions for long grain white rice: Here are the proportions I use in my steamer: 1/4 cup long grain white rice 1/4 cup quinoa 3/4 cup water 34 - 36 minutes --- 1/2 cup long grain white rice 1 1/4 cups water 1/2 cup quinoa 37 - 41 minutes The key is to make sure you rinse it very very thoroughly. It has a bitter outer coating, and if you don't get rid of that, the cooked quinoa will be bitter. I swish the quinoa around in water and change the water a couple of times. I've never had bitter quinoa. A great way to introduce it into your diet (and your family will most likely not notice) is to cook it half and half with white rice. This is my favorite way to serve it because I find it too delicate alone to serve with heavy toppings, such as stir fries. I imagine it would also be an excellent substitute for couscous in most dishes. Do give quinoa a try -- especially mixed with rice. For me, it's been the only whole non-wheat grain I've found easy to include in my diet. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stuffed Flounder Rolls Recipe By :Source: Woman's World Magazine February 16, 1999 Serving Size : 6 Preparation Time :0:00 Categories : Fish & Seafood Low Fat Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons Canola oil -- divided 1/4 cup broccoli -- frozen, thawed, chopped* 1/4 cup red pepper -- frozen, thawed, chopped* 1/4 cup cauliflower -- frozen, thawed, chopped* 2 cloves garlic -- minced 1 teaspoon dried tarragon 1/2 teaspoon salt 1/4 teaspoon pepper 2 scallions -- chopped about 1/3 -- cup 1 teaspoon grated lemon zest 3 tablespoons seasoned dry breadcrumbs 16 ounces flounder fillets -- 4 4-oz portions (can use sole) 3/4 cup white wine 4 lemon slices 4 teaspoons lemon juice *broccoli, red pepper and cauliflower mixture can be bought frozen in I could not find in Canada so improvised. Preheat oven to 400°F. In large nonstick skillet heat 1 teaspoon oil over medium-high heat. Add chopped vegetables, garlic, tarragon, salt and pepper; cook, stirring occasionally until liquid evaporates, about 4 minutes. Stir in scallions; cook 1 minute. Remove from heat; stir in zest. Cook 10 minutes. Meanwhile, in small bowl combine breadcrumbs with remaining oil; set aside. Arrange fish on work surface; spread 1/4 of vegetable mixture over each. Roll up and secure with toothpicks. Place in 1-1/2 quart baking dish. Pour wine over; add lemon slices. Top fillets with crumb mixture; drizzle with lemon juice. Bake 10 minutes or until fish is opaque and flakes early with fork. Serve with rice if desired. Makes 6 servings. WW Points: 3 per serving Per serving: Calories 171, Protein 24g, Fat 4g, Cholesterol, Carbohydrates 11g, Sodium 455mg, Fiber 2g. MC formatted and WW points added by hdeacey@sympatico.ca - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stuffed Peppers With Rice And Pine Nuts Recipe By :"Italian Vegetarian Cooking" by Paola Gavin Serving Size : 8 Preparation Time :1:15 Categories : Low Fat Rice Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 red or green bell pepper -- (6 to 8) 1/4 Cup olive 1 Small onion -- chopped 1 Tablespoon chopped basil -- or 1/4t dried 2 Tablespoons chopped fresh parsley 1 Cup long-grain rice -- uncooked 2 1/2 Cups vegetable broth -- boiling 2 Cups tomato sauce 1/4 Cup pine nuts 1/2 Cup Parmesan cheese -- fresh, (optional) Salt Freshly ground black pepper Preheat the oven to 350F. Wash the sweet peppers and place in a pan of boiling water. Cover and simmer for 5 minutes. Cut in half lengthwise and remove seeds and pith. Heat 2 Tblsp olive oil in a saucepan and cook the onion, basil and parsley for 3 minutes. Stir in the rice and cook for 1 minute. Add 2 cups of broth, cover and simmer for 15 to 20 minutes, until 3/4 cooked. Drain and transfer to a mixing bowl. Stir in 1/2 cup of tomato sauce, pine nuts, 1/4 cup Parmesan, and salt and pepper to taste. Stuff the pepper halves with the mixture. Sprinkle the remaining parmesan over the top and dribble over the remaining olive oil. Arrange the peppers side by side in a well-oiled shallow baking dish. Pour the remaining tomato sauce , mixed with the remaining broth around the peppers. Bake for 50 minutes or until the tops are golden and the rice cooked. Serves 4 to 6. >From: "Christine F. Muehling" - - - - - - - - - - - - - - - - - - - NOTES : Make sure to measure the liquids if substituting brown rice to make certain there is enough for the rice to absorb. If using Quinoa, measure again to make certain there's not too much. * Exported from MasterCook * Substitutes For Alcohol In Cooking Recipe By :http://soar.berkeley.edu/recipes/hints Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** For 1 cup of wine, try 7/8 cup chicken stock for savory dishes or fruit juice for desserts and the remaining 1/8 cup lemon juice or vinegar. OR try tomato juice and add some fresh herbs. For 1-2 Tbsp. dry wine substitute lemon juice or vinegar eg. for dips. For Amaretto, try 1/2 tsp almond extract for each 1/4 cup liqueur. Add extract gradually and taste as you go along. For orange liqueur such as Grand Marnier use equivalent amount of frozen orange juice plus a little orange rind. For coffee liqueur, use coffee made with 4-6 times the amount of coffee you normally use or double-strength espresso. Other fruit liqueurs, use the syrup from canned fruit (reduced by boiling). Rum - try small amount of rum extract or vanilla. http://soar.berkeley.edu/recipes/hints/substitutes-alcohol-cooking1.html >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Super Easy Orange Glazed Haddock Recipe By :Source: Betty Crocker's Low Calories Cookbooklet, Jan/97 Serving Size : 4 Preparation Time :0:00 Categories : Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound haddock -- (4-4 oz. servings) salt to taste pepper to taste paprika to taste 1 tablespoon reduced-calorie margarine -- * 1/2 cup orange marmalade -- sugar free* 2 teaspoons Dijon mustard *Because I am a diabetic I use sugar-free marmalade, original recipe was regular, because of WW I use reduced-calorie margarine original recipe called to regular. Arrange fish, thickest parts to outside edge, in microwavable pie plate, 9 x 1-1/4 inches. Sprinkle with salt, pepper, and paprika. Dot with margarine. Cover with plastic wrap, folding back one side to vent. Microwave in HIGH 5 minutes; drain. Mix marmalade and mustard in small microwavable bowl. Microwave uncovered on HIGH about 30 seconds or until partially melted; stir. Spread marmalade mixture over fish. Recover and microwave on HIGH 1 to 2 minutes or until fish flakes easily with fork. Serves 4 WW Points per serving is 5 (using reduced-calorie margarine the point count is 4) (According to Booklet) Calories 225, Fat 4, Dietary Fiber 1g. Exchanges 2-1/2 lean meat, 1-1/2 fruit. MC formatted and WW points added by hdeacey@sympatico.ca - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet Potato Minestrone #2 Recipe By :Natural Health, March 1999* Serving Size : 6 Preparation Time :0:00 Categories : Low Fat Soups & Stews Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon canola oil 1 medium onion -- chopped 1 large celery stalk -- chopped 2 1/2 teaspoons dried Italian herb blend Salt and ground black pepper 28 ounces whole tomatoes with basil -- chopped juices reserved 4 cups vegetable broth 1 pound sweet potatoes -- peeled and diced 4 medium carrots -- peeled and thinly sliced 6 ounces green beans -- cut -- into 1-inch pieces (about 1+1/2 cups) 5 medium garlic cloves -- minced 1. Heat oil in soup pot over medium-high heat. Add onion, celery, herb blend, a few pinches of salt, and several grinds of pepper. Saute until vegetables soften a bit, about 5 minutes. 2. Stir in tomatoes and their juices, vegetable broth, sweet potatoes, carrots, green beans, and garlic. Bring to boil, reduce heat, and simmer, stirring occasionally, until vegetables are tender, about 30 minutes. Ladle soup into bowls and serve hot. (Soup can be covered and refrigerated for up to 2 days. Reheat before serving.) PER SERVING: 15% cff- 235 cals, 6 g protein, 4 g fat, 47 g carbs 9 g fiber, 371 mg sodium, 406% vitamin A, 117% vitamin C. - estimated by publisher *Recipe from "Eating for a Healthy Glow," By Victoria Abbott Riccardi in Natural Health Magazine, March 1999. >kitpath@earthlink.net 3/99 - - - - - - - - - - - - - - - - - - - NOTES : This soup is a nutritional powerhouse. The sweet potatoes and carrots contain an extraordinary amount of vitamin A, which is also plentiful in the tomatoes and green beans. The sweet potatoes additionally are a good source of vitamins E, B6, and vitamin C, which is also found in the tomatoes and green beans. The garlic is a good source of selenium. * Exported from MasterCook * Sweet Potato Rice : Kokuma Bokum Bap (Korean) Recipe By :Flavors of Korea: Vegetarian Cuisine 1998 Serving Size : 4 Preparation Time :0:00 Categories : Low Fat Oriental Rice Sweet Potatoes & Yams Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup soy sauce 1/2 teaspoon grated gingerroot 1 tablespoon rice vinegar 4 ounces firm tofu -- cubed 2 tablespoons vegetable oil -- or less 1 large sweet potato -- cooked but still firm -- peeled and diced 6 green onions -- trimmed green and white parts -- 1/2-inch chop 3 cups cooked rice salt and black pepper -- to taste 1) In a cup or small bowl, mix together the soy, ginger, and rice vinegar. Pour over the cubed tofu and marinate for about 5 minutes. 2) Heat oil in a wok or large skillet. Add the sweet potato, onions and tofu with the marinade. Stir fry until the tofu is lightly browned. 3) Add the rice, and stir fry 3 minutes longer. Add salt and pepper. Serve hot. ONE-THIRD recipe: 365 cals, 9g protein, 11g fat (28% cff) 57g carb. est by publisher. SOURCE: Flavors of Korea: Delicious vegetarian cuisine / Deborah Coultrip-Davis, Young Sook Ramsay (1998 Book Publishing Co) <>kitpath@earthlink.net 3/99 - - - - - - - - - - - - - - - - - - - NOTES : Makes 2 generous main-dish servings or 4 side-dish servings. Cook use of left over rice. * Exported from MasterCook * Sweet Potato Risotto With Basmati And Cilantro Recipe By :Hanneman: 03/11/1999 Riverside (see note) Serving Size : 2 Preparation Time :0:25 Categories : Low Fat Rice Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large red sweet potato -- peeled -- and cut into 1/8-inch cubes -- (about 1+1/4-cups) 1 teaspoon olive oil 1 teaspoon unsalted butter -- or more oil 1 pinch coarsely ground pepper 1/4 cup dry sherry 1 1/2 cups vegetable stock -- heated 4 green onions -- trimmed and diced 1 garlic clove -- minced 4 tablespoons chopped fresh cilantro -- or less to taste 2/3 cup cooked basmati rice -- cold note - *Inspirations and adaptations* Ming Tsai suggested preparing a brunoise of sweet potato as we would risotto. This recipe is the result of that suggestion. It combines some of our favorite foods. We mixed the caramelized sweet potato with leftover (cold) basmati rice, garlic and fresh cilantro. We served it with steamed broccoli spears and an entree (grilled herb chicken breast or seitan patty). It is easy and fast; a great new way to prepare a vegetable. Serve to company. 1) Heat a 3-quart non-stick sauce pan with heavy bottom over high heat; add oil and butter and swirl to melt and coat bottom of pan. Add the diced potato and shake pan to coat the cubes. Season with pepper and cook over high heat, stirring/shaking frequently until almost al dente, about 8 minutes total. 2) Add the wine and burn off alcohol (1-2 minutes). Add heated broth, 1/3 cup at a time; add more only after the previous liquid is almost completely absorbed. A sauce will form after about 1 cup of the broth has been used. 3) When the sauce forms, add the green onions and garlic and cook for 1 or 2 minutes. Add 1/4 cup of broth and cook for about 3 to 5 minutes more. Finally, add the cold rice and the cilantro. Stir to combine. Add the last 1/4 cup of broth and heat through. Serve at once or keep warm on a very slow burner. EACH SERVING: 413 cals, 8g fat (19% cff). Serve as a side dish. Estimated by Mastercook. Recipe tested by Pat and Bob Hanneman 3/99 fn *Inspirations and Adaptations is the name of a chapter in Alice Waters ' CHEZ PANISSE MENU COOKBOOK. - - - - - - - - - - - - - - - - - - - NOTES : Caramelized sweet potato. And it looked good too! next to dark green broccoli. This was absolute nectar. If you don't care for cilantro, do add a fresh herb like tarragon. hope you try this one. * Exported from MasterCook * Swiss Chard And Portobello Mushrooms Recipe By :Vegetarian Times Magazine, February 1999, page 62 Serving Size : 4 Preparation Time :0:00 Categories : Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Tablespoons Tamari Soy Sauce 2 Pounds vegetarian Worcestershire sauce 2 Tablespoons cider vinegar 2 Teaspoons Sesame Oil 4 Teaspoons minced shallots 2 Teaspoons country-style Dijon mustard 2 portobello mushrooms caps (about 5 ounces each) 2 Bunches red swiss chard 1 Teaspoon Olive Oil -- Plus 1 1/2 Teaspoons olive oil 4 Teaspoons minced garlic 4 SERVINGS DAIRY-FREE Both senior articles editor Norine Dworkin and associate art director Derek Hansen love to serve this dish to nonveggies. "They're always amazed at how 'meaty' it is," says Derek. In shallow bowl, whisk 2 tablespoons tamari, Worcestershire sauce, vinegar, sesame oil, shallots and mustard. Add mushroom caps and marinate 15 minutes, turning occasionally. Meanwhile, remove stems from chard and coarsely chop. In large skillet, heat 1 teaspoon oil over medium heat. Add garlic and cook, stirring, 1 minute. Add chard and remaining tamari. Cover and cook until wilted, 4 minutes. Uncover and set aside. Wipe our pan. Heat remaining 1 1/2 teaspoons oil over medium-high heat. Remove mushrooms from marinade; reserve marinade. Add mushrooms and cook until tender, 4 minutes per side. To serve, reheat chard and divide among plates. Cut mushrooms into 1/2. inch-thick slices. Arrange sliced mushrooms over chard and drizzle with remaining marinade if desired. PER SERVING: 86 CAL.; 4G PROT.; 5G TOTAL FAT (1G SAT. FAT); 9G CARB.; 0 CHOL.; 946MG SOD.; 2G FIBER VERY GOOD!! Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tangy Chicken Legs Recipe By :Cooking Light Serving Size : 2 Preparation Time :0:00 Categories : Chicken Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 small Chicken Leg Quarters -- Skinned Vegetable Cooking Spray 1/4 Teaspoon Garlic Powder 1/4 Cup Unsweetened Applesauce 2 Tablespoons Low-Sodium Soy Sauce Preheat broiler. Place chicken on a broiler pan coated with cooking spray. Sprinkle with garlic powder; broil 20 minutes. Combine applesauce and soy sauce; brush over chicken. Turn chicken over ;broil an additional 10 minutes or until done, basting frequently with applesauce mixture. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tangy Honey Mustard Dressing Recipe By :Lynn Fischer, Healthy Indulgences (1995) Serving Size : 8 Preparation Time :0:00 Categories : Low Fat Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons nonfat mayonnaise 2 tablespoons rice vinegar -- or cider vinegar 1 tablespoon fresh lemon juice 1 teaspoon Dijon mustard 1 teaspoon honey 1 clove minced garlic 1 dash white pepper 3 drops Tabasco sauce 1 scallion -- finely chopped 1 tablespoon parsley -- finely minced In a small food processor, combine the mayonnaise, vinegar, lemon juice, mustard, honey, garlic, pepper, and Tabasco. Add the scallion and parsley and pulse several times to combine. Store in the refrigerator for up to 2 weeks. Stir or shake dressing before using. Makes not quite 1/2 cup. >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Honey and mustard combine to give a nice piquancy to mixed green salads with lean diced ham. Lynn Fisher's recipe is okay - a little tart for me. I've added a little tahini - at least the fat is better than some fats. * Exported from MasterCook * Tempeh - Info Recipe By :Soyfoods USA, Vol. 4, No. 2 Serving Size : 1 Preparation Time :0:00 Categories : Information, Tips, Misc. Low Fat Tvp, Seitan, Tempeh Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** TEMPEH - TERRIFIC FOR QUICK & EASY MEALS By Kim Galeaz, RD Nutrition Consultant to the Indiana Soybean Board kimgaleaz@aol.com Tempeh Tidbits and Cooking Tips Tempeh may be a dietary staple and traditional food in Indonesia, but here in the U.S. it is just beginning to make its culinary pleasures known to a wider audience. Tempeh may be one of the least appreciated soyfoods here, probably because it looks, feels and tastes quite different from any other high protein meat alternative on the market. And many people are perplexed about how to prepare it. But tempeh (pronounced TEM-pay) is one of the fastest main-dish soyfoods you will find. In its more common forms it is ready-to-eat... you simply heat it up with other foods. In addition, it is firm and easy to cut into slices, chunks or cubes and can be grilled, broiled, fried, sauteed, baked or steamed. Tempeh is made from whole, cooked soybeans that are fermented to form a dense, chewy cake. Sometimes the soybeans are mixed with other grains such as rice, millet, oats, barley or wheat. Some tempeh manufacturers even add chopped vegetables, like carrots or peppers. This creates different flavored varieties; the texture varies only slightly. Since tempeh is made from the whole soybean, it is higher in fiber and lower in fat than soymilk and some tofus. Tempeh flavor is unique; it has been described as nutty, earthy, yeasty, whole-grainy and/or smoky. Some people say tempeh takes on the flavor of foods it is cooked with. Marinating tempeh cubes does tend to alter the flavor slightly, but most of us will agree that nutty, earthy flavor remains. The texture is definitely chunky and chewy. What about that whitish, or gray area on tempeh? It is perfectly normal and safe to eat. It is a result of the natural culturing process, like the mold on the soft Brie cheese. It does not mean the tempeh is spoiled. Tempeh storage is simple: keep in the refrigerator and use by the date stamped on the package. If you are not going to use by the date on the tempeh package, simply pop it into the freezer. Ten Easy Ways to Use Tempeh 1. Barbecue it on the grill. 2. Crumble it in chili, stews and soups. 3. Cube it for kabobs. 4. Make it into sloppy joes after crumbling. 5. Marinate it first in teriyaki or lemon dill marinate and broil or grill. 6. Crumble it and use in recipes where you would use ground beef or small chunks of meat, like taco meat, burrito meat or spaghetti sauce. 7. Use tempeh in place of tofu for stir fries and casseroles. 8. Make a mock tuna salad with it! Crumble it and add mayonnaise, celery, onion, and sweet pickle relish. 9. Cut into strips and make fajitas! 10. Top a pizza with tempeh crumbles. The Steaming Before Using Issue Steaming was crucial for tempeh years ago when the conditions for cooking were not as sanitary. However, all the tempeh products I have ever purchased say nothing about steaming it, so I placed a call to several popular tempeh manufacturers. It turns out that since most tempehs available today are ready-to-eat, you _do not_ HAVE to steam before cooking another way, like baking, frying or grilling. Most manufacturers steam the tempeh as part of their initial cooking process. Steaming stops the growth of the culture which holds the soybeans together in a cake. One manufacturer suggested steaming first if you want the flavor to be slightly milder, or not as tangy. Others suggest steaming makes the tempeh easier to digest; however, I have not found this to be a problem. If you are in doubt about steaming first, call the number listed on your package. Buying Tempeh Tempeh can be found at your favorite natural/health food store or supermarket... check both the freezer and refrigerated cases. The most popular form of tempeh in retail markets is an 8-ounce block, or chunk, vacuum-sealed in plastic wrap. Original plain soy tempeh is available, as well as flavors like Five Grain Tempeh from White Wave and Garden Vege Tempeh from Lightlife Foods . If you are searching for a good bacon alternative, look for tempeh that has been made into strips that resemble bacon. (Fakin Bacon is one product from Lightlife Foods). A 2-ounce serving has only 2.5 g fat; fiber and protein are lower than in traditional tempeh products. It is available refrigerated or frozen. Tempeh is also available as a tempeh burger product - much like the soy protein burgers commonly available. Look in the freezer or refrigerator case for these burgers. For a complete listing of all companies that manufacture and distribute tempeh, check the Soyfoods Directory Web site . Tempeh Nutrition Details (From the USDA Nutrient Database and manufacturer information) Tempeh is: _ An excellent source of fiber! (Many have 4 - 7 g fiber in one serving) _ High in iron _ An excellent source of protein _ Filled with isoflavones _ A good source of some B vitamins, like B6, B12 and folate. _ A moderate source of calcium _ A moderate source fat (A range of 4 - 7 g fat per 3-ounce serving) >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : The Soyfoods newsletter arrived today, and in this issue they feature Tempeh -- the fermented soybean product. It makes a good meat substitute, and is lower in fat than tofu.