* Exported from MasterCook * Lowfat Tips (Including Butter Buds) Recipe By :"Christine F. Muehling" Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** I live with Butter Buds, diluting them with wine or broth for sauteing. Delicious. They also thicken when cooked, and coat noodles beautifully for sauces. I buy them by the case. I use dry skim milk powder for anything that calls for milk or cream. (I find evaporated skim milk to be "grainy.") I just add more powder to get a richer milk. I don't drink milk, so it's not a "feel" thing when drinking it. When cooking lasagna, stroganoff, spaghetti or jambalaya for my husband, it must have meat. I precook in the microwave, in a plastic strainer, draining fat from the ground beef. I take sausage out of the skin, slice it, and nuke it, too. Most importantly, I rinse it, removing a whole bunch more fat. If he's not home, I add the liquids, chill the mixture, and remove more fat. I use Campbell's beef broth or consumee because there isn't any fat in them. I always use nonfat chicken broth, because regular is hugely fatty. Add a chicken bouillon cube to mashed potatoes and skim milk, foregoing the butter. They taste very rich. When using nonfat sour cream, add 1 tbl flour to every 8 ounces. It prevents it from separating, and in nonfat cheesecakes, it keeps it from cracking! Yoghurt loses it's thickness when heated, and Cornstarch looses it's thickness when reheated. Whisk in an egg white before heating/reheating, and it'll retain it's viscosity. Always mix dry ingredients together well, and wet ingredients with wet ingredients well, before adding wet to dry. You get a smoother mix, without beating it or yourself to death. Not low fat, just came to mind! Tip from Pam Mykoskie's books: Cook onions down to mush in a Butter Buds packet. Freeze them in ice cube trays and use them when it calls for a gravy, or you need to add flavor to a sauce. These can be flavored with thyme or other aromatic spices. --- now that's an idea i hadn't tried yet. until last night. with diluted sherry and carrots and potatoes and onions! very good. I'm glad you mentioned this.[ PatHanneman ] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lowfat Tips #2 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** I try to rely on naturally low fat foods like vegetables, seasonings, lean cuts of meat, pasta, rice, etc. I understand that some people can't get no or reduced fat versions of certain items, but I try substituting the naturally low fat for the high fat such as broth and or wine for oil. Cooking things at lower temperatures so less oil is needed. Substituting yogurt for sour cream. Using skim milk instead of whole milk. Eating mushrooms instead of beef or pork. When I have a steak craving, I bake a potato and eat that with yogurt, cut up grilled steak and broccoli. That sort of thing. [Gayle Smith ] --- I put A-1 steak sauce on a baked potato to cure my steak cravings! It really does the trick. And I, too, use nonfat plain yogurt in lieu of sour cream. It's good with the steak sauce, too. [ellen@elekta.com] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Maple Pecan Cheesecake Recipe By :Cooking Light Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 Cup Nonfat Graham Cracker Crumbs 2 Tablespoons Sugar 1 Tablespoon Diet Stick Margarine -- Melted 1/2 Teaspoon Ground Cinnamon Vegetable Cooking Spray 16 Ounces Neufchatel Cheese -- Softened 16 Ounces Fat-Free Cream Cheese -- Softened 2 Tablespoons Cornstarch 1/4 Teaspoon Salt 1 1/4 Cups Maple Syrup 3 Large Egg Whites 1/4 Cup Chopped Pecans -- Toasted 1 Pecan Halves -- Optional Flowering Mint Sprig -- Optional Preheat oven to 400F. Combine first four ingredients in a bowl; toss with a fork until blended. Press crumb mixture into bottom of an 8-inch springform pan coated with cooking spray. Bake at 400° for 8 minutes. Cool on a wire rack. Combine cheeses, cornstarch, and salt in a large bowl; beat at high speed of mixer until smooth. Gradually add maple syrup; heat well. Add egg whites; beat just until well-blended. Preheat oven to 525° Pour half of cheese mixture into prepared pan, and sprinkle with chopped pecans. Top with remaining cheese mixture. Bake at 525° for 7 minutes Reduce oven temperature to 200°, and bake an additional 45 minutes or until almost set. Remove cheesecake from oven, and cool to room temperature. Cover and chill at least 8 hours. Garnish with pecan half and mint, if desired. >From: Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Marbled Cheesecake Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Cooking spray 1/2 cup chocolate wafer cookie crumbs 1 cup sugar 1/4 cup all-purpose flour 1 teaspoon vanilla extract 2 tubs fat-free cream cheese -- (8-ounce) softened 1 fat-free sour cream -- (16-ounce) 4 large eggs 3 squares sweetened baking chocolate -- (1-ounce) melted 1. Coat a 9-inch springform pan with cooking spray, sprinkle with chocolate wafer cookie crumbs, and set aside. 2. Preheat oven to 325 degrees. 3. Combine sugar and next 4 ingredients in a food processor, process just until smooth. Add eggs, process for 5 seconds or until just blended overprocessing incorporates air, which will make the baked cheesecake crack.) 4. Pour half of cheese mixture into a bowl (about 3 cups); add melted chocolate, stirring until well blended. Spoon alternating mounds of plain and chocolate mixture into prepared pan; swirl with a knife to create a marble effect. Bake at 325 degrees for 1 hour or until it is almost set. Turn off oven; partially open oven door. Leave in oven 1 hour. Remove from oven; cool on a wire rack. Cover; chill 8 hours. Yield- 12 servings (serving size: 1 wedge). Note: Cover remaining cheesecake with plastic wrap, and store in refrigerator up to 5 days. Points - 5; Exchanges - 2 Starch, 1/2 Lean Meat, 1/2 Fat Per Serving: Cal 218 (20% from fat); PRO 11.2g; FAT 4.8g (sat 2g); CARB 29.5g; FIB 0.1g; CHOL 85 mg; IRON 0.5mg; SOD 295mg; CALC 134mg >From: "Meryl K. Evans" - - - - - - - - - - - - - - - - - - - NOTES : Delicious! Be sure to use SWEETENED baking chocolate! Here are three of my recent favorite recipes. Being on maternity leave allows one more time to test recipes! All are delicious in my book. My hubby, who doesn't follow as lowfat diet like me, loves them, too. * Exported from MasterCook * Marinated Turkey, Red Onion And Tomato Salad In Pita Recipe By :Lansing State Journal Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Spreads & Sandwiches Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium red onion -- peeled/thinly sliced 16 cherry tomatoes -- quartered 1 1/2 cups leftover cooked turkey -- coarsely chopped 2 cups iceberg lettuce -- thinly sliced 1/3 cup fresh basil -- shredded 1 tablespoon light brown sugar 1/4 tablespoon fruity olive oil salt and freshly ground pepper -- to taste 4 pita bread round -- cut in half -- 6 inch In a large bowl, toss together the onion, tomato, turkey, lettuce and basil. Sprinkle with the brown sugar and drizzle with the vinegar and olive oil. Toss well and season with salt and pepper. Cover and let marinate in the refrigerator for at least 2 hours. To make sandwiches, mound the salad mixture into the pita pockets and serve at once. MC formatting by bobbi744@acd.net ICQ# 12099532 - - - - - - - - - - - - - - - - - - - NOTES : Per serving: 170 calories, 25 mg. chol. 5 g. fat * Exported from MasterCook * Mascarpone, Nonfat Recipe By :Bluestein and Morrissey in 99% Fat-free Italian Cooking Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup plain nonfat yogurt 2 tbsp buttermilk Line a strainer with a coffee filter and suspend it over a glass or ceramic bowl. Empty the yogurt into the strainer and place the bowl in the refrigerator to chill and drain for 3-4 hours. Remove the yogurt cheese that remains in the strainer to a mixing bowl and stir in the buttermilk. Cover with plastic wrap and set aside at room temperature for 6 hours. Makes about 2/3 cup. >From: Jenny Herl - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mediterranean Wrap Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mediterranean Rice Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup chopped tomatoes 1 tablespoon purple onion -- diced 1 tablespoon chopped fresh cilantro 1 teaspoon lime juice 1/8 teaspoon salt 1 clove garlic -- minced 1 cup cooked long-grain rice 2 teaspoons dried basil 1 cup sweet red pepper -- chopped 3/4 cup zucchini -- diced 3/4 cup yellow squash -- diced 1/4 cup purple onion -- diced 2 tablespoons balsamic vinegar 2 teaspoons olive oil 4 fat-free flour tortillas -- (8 inch) 1/4 cup feta cheese -- crumbled Combine first 6 ingredients in a bowl, and set aside. Combine rice and basil and set aside. Arrange sweet red pepper and next 3 ingredients in a single layer on a baking sheet. Broil for 12 minutes or until vegetables are browned; spoon into a large bowl. Drizzle vinegar and olive oil over vegetables; toss to coat. Warm tortillas according to package directions. Spoon 1/4 cup rice mixture down center of each tortilla. Top with serving with 1/2 cup roasted vegetables, 2 tablespoons tomato mixture, and 1 tablespoon crumbled feta cheese; roll up. Yield: 4 servings (16 % calories from fat) Per serving: Calories 231, Fat 4.2 gr, Carb 43.7 gr, Prot 5.5 gr, Cholesterol 6 mg, Sodium 499 mg, Fiber 2.1 gr >From: aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : From Choices for Living - the magazine of Healthy Choice * Exported from MasterCook * Mexicali Halibut With Diced Zucchini, Corn And Tomatoes Recipe By :SIMPLY HEALTHY FISH by Ricketts and McQuillan (1993) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Mexican & Southwestern Salsa Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ---rub--- 1 tablespoon fresh lime juice -- or lemon 2 teaspoons vegetable oil -- divided use 1/2 teaspoon ground cumin 1/4 teaspoon ground cinnamon 1/4 teaspoon salt pepper -- optional to taste 1 1/4 pounds halibut fillet -- in one piece or cut into steaks ----RELISH---- 1/2 pound zucchini -- 1/4-inch dice 2 cups corn kernels -- approximately 14 1/2 ounces stewed tomatoes Mexican style -- drained, 1/2-chop reserve liquid 1. FISH : Combine juice, half the oil in a small cup or bowl. Add cumin, cinnamon and salt (pepper if using). Stir to combine. Place fish on lightly greased broiler pan, tucking under thin end of filet, if necessary, to ensure more even cooking. Brush with half the rub. Set aside for 15 minutes. Preheat the grill or broiler. 2. Meanwhile, make the salsa: Heat remaining oil in a medium non-stick skillet over medium heat. Add zucchini; saute 3 minutes. Add corn and tomatoes. Add all or enough of the tomato liquid to allow the vegetables to boil. Bring to boiling, over medium high heat. Simmer rapidly for 5 minutes, without stirring, until most of the liquid cooks off. Cover and set aside. 3. Broil or grill fish, basting once or twice with the rub. Cook, turning once, until fish is opaque in center. 4. Spoon corn mixture over fish to serve. 256 CALORIES PER SERVING: 6g fat (21% cff). >kitpath@earthlink.net 4/99 - - - - - - - - - - - - - - - - - - - NOTES : Sweet, hot and tangy -- an easy dish with a salsa that is very colorful on the plate. Recipe is suitable for halibut, cod, scrod, turbot and tilapia. Serve with tortilla chips and cilantro-specked rice and a tangy-sweet citrus sorbet. We like colorful salsas. This one is cooked but not too long. The colors -- green yellow and red -- are still vivid. * Exported from MasterCook * Miami Beach Black Bean Wrap Recipe By :Wrap It Up - Amy Cotler Serving Size : 1 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can black beans, drained and rinsed -- 19-oz. size 1/2 cup salsa 2 tablespoons fresh lime juice 1 red bell pepper -- diced 1 small jicama -- peeled, diced -- (3/4 pound) 1/2 cup red onion -- diced 1/2 cup cilantro -- packed 1 jalapeno pepper -- seeded, minced 1/4 teaspoon salt 4 large flour tortillas -- burrito size 1/4 cup sour cream 1. Briefly pulse the beans, salsa, and 1 T. lime juice in a food processor, just until combined (but not smooth), about 7 times. Set aside. 2. Combine the pepper, jicama, onion, cilantro, jalapeno, and salt in a large bowl with the remaining lime juice. Toss to combine. 3. To assemble: Heat the tortillas, one at a time, directly on a gas flame, one a grill, or in a hot skillet, turning frequently, until hot and pliable, 5 to 15 seconds each. Or heat stacked, in the microwave. Lay a rounded one-fourth of the black bean salsa in a thick horizontal strip cross the bottom third of the tortilla, making sure the ingredients don't quite touch the edges. Top with a quarter of the salad. Spread 1 T. sour cream lightly over the top. Fold in the two sides and roll the wrap away from you. Complete the wraps with the remaining ingredients. Or, if you prefer, prepare all at once, assembly-line style. Cut in half on the bias. Makes 4 wraps This is a low-fat wrap. Make the black bean salsa and pepper-jicama salad up to a day before serving and refrigerate, but assemble the wraps right before eating. Serve cold or at room temperature. >From: KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Minted Couscous Tabbouleh Roll Recipe By :Wrap It Up - Amy Cotler Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mediterranean Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup plain couscous 1/2 teaspoon salt 1 garlic clove -- peeled 2 tablespoons fresh lemon juice 2 tablespoons olive oil 1/4 cup fresh parsley leaves -- packed 1/4 cup fresh mint leaves -- packed 2 scallions -- cut into thirds fresh ground black pepper 4 large flour tortillas -- burrito size 16 green leaf lettuce leaves -- or romaine 1 large tomato -- cut in half, sliced 1 small Kirby cucumber -- sliced -- cut in half lengthwise 1. Place the couscous and 1/2 tsp. salt in a large heatproof mixing bowl, then pour in 1 cup boiling water. Cover tightly and let sit for 5 minutes. 2. Meanwhile, make the dressing. With the motor running, drop the garlic and lemon juice into a food processor, then drizzle in the olive oil. Stop the machine and add the parsley, mint, and scallions, pulsing several times to chop roughly. Stir the dressing into the couscous and season with salt and pepper. (If you plan on chilling the roll, salt it more heavily than if you will be eating it at room temperature.) 3. To assemble: Heat the tortillas, one at a time, directly on a gas flame, on a grill, or in a hot skillet, turning frequently, until hot and pliable, 5 to 15 seconds each. Or heat, stacked, in the microwave [see note]. Lay down 3 to 4 lettuce leaves, topped with 1/4 of the couscous salad, and 1/4 of the tomatoes and cucumbers in a thick horizontal strip across the bottom third of the tortilla, making sure the ingredients don't quite touch the edges. Fold in the two sides and roll the wrap away from you. Complete the wraps with the remaining ingredients. Or, if you prefer, prepare all at once, assembly-line style. Cut in half on the bias. Makes 4 wraps. Substitutions: This makes a great lettuce wrap. Just skip the tortilla and use large green leaf lettuce leaves instead. Trim the Fat: This is a low-fat wrap if the oil is cut by 1 teaspoon. Make Ahead/Take Away: Sealed in wax paper, foil, or plastic wrap and refrigerated, the wraps keep well for up to 6 hours. Serve at room temperature or cold. Microwave Note: "The microwave is a quick, convenient way to steam-soften tortillas, because they can be done all at once. Stack the number of tortillas called for in the recipe between 2 damp paper towels and microwave until hot and pliable, about 10 seconds per tortilla. Timing will depend on the power of your microwave, so keep a sharp lookout the first time, and then you will have the timing down. (Note that some tortilla brands are naturally wetter than others, so they do not require damp paper towels.) Keep the tortillas covered as you are assembling the wraps." >From: KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mustard Dill Yogurt Sauce Recipe By :Cooking Without Fat by George Mateljan Serving Size : 4 Preparation Time :0:40 Categories : Eat-Lf Mailing List Salad Dressings Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup plain nonfat yogurt 1/4 cup prepared mustard -- spicy or dijon 1 teaspoon dried dill weed 1/2 teaspoon onion powder 1/2 teaspoon honey Mix ingredients thoroughly in a small bowl. Serve on vegetables or fish. Store any remaining sauce in a covered container in the refrigerator. Yield: 1 cup Nutritional Information per serving: 12 Calories, .08 grams Fat, 6% Calories from fat, .2 mg Cholesterol, 57 mg Sodium, 0 g Dietary fiber. kitpath@earthlink.net 4/99 - - - - - - - - - - - - - - - - - - - NOTES : Yogurt can replace eggy mayonnaise. The natural yogurts have a smooth creamy texture. * Exported from MasterCook * No Yolk Deviled Eggs #2 Recipe By : "Jo in Minnesota" Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- mashed potatoes made with skim milk finely grated onion dill pickle relish nonfat mayonnaise dill weed hard boiled egg whites blue cheese crumbles -- optional I was really interested in the posting of the no-yolk deviled eggs, but sort of put a different twist on them. Think of them as little potato salad appetizers! I made the mashed potato with skim milk, added finely grated onion, a little dill pickle relish, the mayo, some dill weed and what ever other flavors you like in potato salad. Fill the hard boiled egg whites with this mixture, chill, and you have a very yummy, no fat, picnic -in -the-summer taste for little calories or fat. If you are a fast-laner, a friend of mine makes an appetizer similar to this, like twice baked potatoes and filled with the potato, milk, blue cheese crumbles, and onion all mashed together. Really delish! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Onions In Toast Cups Recipe By :FAST & HEALTHY RECIPES (Lorenz Books:1995) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Turkey Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 thin-slices multi-grain bread or white bread 4 ounces pearl onions shallots or cipolline onions 1/3 cup vegetable broth 1 1/2 teaspoons dry white wine turkey bacon rashers -- cut into thin strips or alternatives -- optional 1 teaspoon Worcestershire sauce 1/2 teaspoon tomato paste 1/8 teaspoon prepared mustard salt and black pepper parsley sprigs -- for garnish Preheat oven: 400F. 1) Stamp out the bread into rounds with a 3-inch cookie cutter (Fluted if you have one) and line sections of a cupcake pan. 2) Cover each bread "basket" with non-stick baking paper, and fill with "baking beans" or rice. Bake for 5 minutes in the preheated oven. Remove the paper and beans and continue to bake for a further 5 minutes until lightly browned and crisp. 3) Meanwhile put the pearl onions in a bowl and cover with boiling water. Leave for 3 minutes, then drain and rinse under cold water. Trim off their top and root ends and clip them out of their skins. 4) Simmer the onions and stock in a covered saucepan for 5 minutes. Uncover and cook stirring occasionally until the stock has reduced entirely. Add all the remaining ingredients, except the parsley. Cook for 2 to 3 minutes. 5) Fill the toast cups with the onions: about 3 onions per cup. Arrange strips of the "bacon" between the onions (in the "seams") and garnish with parsley leaves or fresh herbs. OPTIONS: 1) Double the sauce and thicken with a cornstarch slurry. 2) Instead of bacon, use lean ham. 3) Vegetarian version: instead of bacon use crusted tempeh strips or long strips of zucchini, carrot, or thinly sliced yam. PER CUP without bacon rasher strips: 120 cals, 2g fat (14% cff). >kitpath@earthlink.net 4/99 - - - - - - - - - - - - - - - - - - - NOTES : Fill oven-toasted bread cups with pearl onions tossed in a mustardy glaze. You'll need about 3 onions per cup. Cooks Tip: Make a small spray bottle of vegetable broth mixed with a few drops of soy sauce for color. Lightly spray the bread and then weight. Keep unused portion in the refrigerator. We can give bread more eye-appeal by toasting it in the oven -- shaping it at the same time into a cup. For a more golden toast cup, spray the pan with broth - and/or spray the bread. The recipe illustrates. * Exported from MasterCook * Orange Almond Brown Rice Recipe By :Sharon Sassaman Claessens, THE NO-TOFU VEGETARIAN COOKBOOK Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 1 shallot -- minced 2 tablespoons slivered almonds 2 cups instant brown rice 1 1/2 cups water 3/4 cup fresh orange juice 1/4 teaspoon fresh orange zest 1/4 teaspoon salt IDEA - Instant brown rice is convenient but lacks the deep, satisfying nutty flavor of regular brown rice. Orange and almonds make a difference. 1) Heat the oil in a medium pan over medium heat. Add the shallot, stirring often, until the shallot is translucent, about 1 to 2 minutes. Add the almonds and stir 1 minutes. Stir in rice until combined. 2) Add water, orange juice, orange peel and salt and bring to a boil. Reduce heat, cover and simmer 10 minutes, or until the liquid is absorbed. Let stand 1 to 2 minutes, then stir and serve. EACH SERVING 415 cals, 16% from fat, (7g total fat), 79g carbs, (0.4g fiber), 6g protein. Nutrition estimated by MasterCook and kitpath@earthlink.net 4/23/99 (Recipe adapted from THE NO-TOFU VEGETARIAN COOKBOOK by Sharon Sassaman Claessens (HP Books, 1997, p.181) >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oriental Ginger Salad Dressing Recipe By :"Jo in Minnesota" Serving Size : 16 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup salad vinegar -- (I most often just sub cider) 3 tablespoons soy sauce 1/3 cup chopped onion 1/4 cup carrots -- finely grated 1 teaspoon celery seeds 1/2 cup canola oil 1/2 tablespoon sugar -- or to taste -- (1/2 to 1) 1 teaspoon fresh ginger root -- minced Combine all ingredients in food processor or blender, processing on high until veggies are finely minced. Cover and chill thoroughly until ready to serve over salad. Makes 1 1/2 cup. - - - - - - - - - - - - - - - - - - - NOTES : I want to share my most favored summer salad dressing with you. Its a little heavy on the canola oil BUT its thin and pungent so it doesn't take much to dress the greens. I eat very little meat, mostly fish, so I perhaps don't mind a little more oil. Try one batch of it, its good on lettuce salads, cabbage slaws, spinach is the best! Even citrusy fruit salads. If its new to you, see what you think of it. My salute to summer! * Exported from MasterCook * Pacific Rim Chicken With Wrapper Recipe By :Ellen Brown's All Wrapped Up Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups thinly sliced cooked chicken -- torn into shreds 1 cup bean sprouts -- rinsed 1 cup thinly sliced bok choy or celery or napa cabbage 1 carrot -- peeled and cut into long slices 1 ripe mango -- peeled and cut into 1/2-inch dice 1/3 cup apricot jam 1 teaspoon grated fresh ginger -- or preferred spice 1/4 cup cider vinegar 1/2 teaspoon curry powder 1 teaspoon Worcestershire sauce 1/4 teaspoon Tabasco sauce salt and black pepper -- freshly ground 3 whole-wheat pita bread >>> The dressing for this refreshing filling of crunchy vegetables, >>> delicate chicken, and luscious mango is similar to a chutney, but it >>> needs no cooking. Substitute jarred mango slices from the produce >>> section if ripe mango are unavailable. <<< SUGGESTED WRAPPERS: Rice paper pancakes; 8-inch flour tortillas; 6-7-inch pita rounds; or large lettuce leaves. 1) Combine the chicken, bean spouts, bok choy, carrot, and mango in a mixing bowl. 2) In a small bowl, combine the apricot jam, ginger, vinegar, curry powder, Worcestershire sauce, and Tabasco. Stir well and season with salt and pepper. Drizzle the sauce over the filling, and toss gently to coat all the ingredients. 3) Fill a wide mixing bowl with very hot tap water. Place a damp tea towel in front of you on the counter. Place the rice paper pancakes on a plate, and cover with a barely damp towel. Line a baking sheet with plastic wrap. 4) Fill one rice paper pancake at a time, keeping the remainder covered. Totally immerse the pancake in the hot water for 2 seconds. Remove it and place it on the damp tea towel; it will become pliable within a few seconds. Gently fold the front edge of the pancake 1/3 of the way to the top. Place a portion of salad on the folded-up edge, and shape it into a log, leaving a 1/2-inch margin on each side. Fold the sides over the filling, and roll tightly but gently, beginning with the filled side. Take a second sheet of rice paper, and soften it. Place the filled roll in the center of the sheet, fold the sides over it, and roll it gently. 5) Place the roll on the baking sheet, and continue to fill the rice paper pancakes in the same manner. Cut each roll in half on the diagonal, and serve immediately. NOTE: If using flour tortillas, place a portion of salad along one edge of each one, leaving a 1+1/2-inch margin on both sides. Tuck the sides in to enclose the filling, and then wrap the tortillas firmly but gently, beginning with the filled side. Cut in half on the diagonal, and serve immediately. If using pocket bread, warm in a toaster oven until slightly puffy. Cut each round in half; fill. EACH: 163 cals, 2g fat (8%). Variations: Alfalfa sprouts. Julienned bok choy or shreds. Omit wraps. Serve on lettuce in a tostada. Serve as on fine pasta/noodles or strands of spaghetti squash. >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This is spicy sweet - vary the heat mixing Tabasco and apricot jam to taste. A little Worcestershire.... If you don't want the peppers, you might add a pinch of pumpkin spice instead. Variations of this recipes are served at a number of local restaurants. This is a crunchy salad in a wrap. Napa cabbage is milder than bok choy. * Exported from MasterCook * Pan Seared Scallops With Walnuts And Spiced Carrots Recipe By :Cooking Light, 4/97 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tsp orange zest 1/2 cup fresh orange juice 1 tbsp minced shallots 1 tbsp olive oil 1 tbsp honey 1 tbsp Dijon mustard 1 garlic clove -- minced 1 1/2 lbs sea scallops 1 tbsp sugar 2 tbsps chopped walnuts -- coarse chop, toast 1 tbsp chopped chives Cooking spray Spiced Carrots: 3 1/2 cup sliced carrots -- 1/4-inch-thick 2 tbsps sugar 2 tbsps orange juice 1 tbsp margarine 1 dash ground cinnamon 1. Combine first 7 ingredients in a small bowl. Combine half of orange juice mixture and scallops in a large bowl, stirring to coat; set aside. Set aside remaining orange juice mixture. 2. Place sugar in a large nonstick skillet over medium heat, and cook until sugar dissolves (do not stir). Add walnuts, stirring until coated, and remove from heat. Spread walnuts in a single layer on wax paper, and let stand at room temperature until dry. 3. Drain scallops, and discard marinade. Press minced chives onto one side of marinated scallops. 4. Wash skillet and dry. Place skillet coated with cooking spray over medium-high heat until hot. Place scallops, chive sides down, in skillet; cook 2 minutes on each side. Remove scallops from pan, and set aside. Add remaining orange juice mixture to pan. Bring to a boil, and cook 2 minutes. Return scallops to pan. Divide scallops and sauce evenly among 4 plates. Sprinkle each serving with walnuts. Serve with Spiced Carrots: 1. Place carrots in a medium saucepan; add water to cover. Bring to a boil. Cover; reduce heat. Simmer 20 minutes or until very tender. Drain. Place carrots in a large bowl; add remaining ingredients. Mash to desired consistency. Yield: 4 servings (serving size: 1/2 cup). Yield: 4 servings (serving size: 5 ounces scallops, 1-1/2 teaspoons walnuts, and 1/2 cup carrots). Nutritional Information: CALORIES 316 (28% from fat); FAT 8.5g (sat 1.1g, mono 3.1g, poly 3g); PROTEIN 30.8g; CARB 28.9g; FIBER 3.4g; CHOL 56mg; IRON 1.2mg; SODIUM 395mg; CALC 75mg >From: Betsy Burtis --- I have to change every recipe I get my hands on. I can't help myself. This time I wouldn't change the recipe, but rather--instead of serving this over or with rice, I would serve it with fresh from the refrigerated section angel hair pasta diffused with a little dried red pepper for a special zing. It might be a good idea to heat this in a spoonful of olive oil and minced garlic. to give the pasta a coating. A spoonful would not add that much fat, but would make all the difference in the flavor. Top it off optionally with a little Cajun seasoning. One of our favorite recipes served scallops as an appetizer in this fashion and I always chose that dish as my main dish. Mary Curtis - - - - - - - - - - - - - - - - - - - NOTES : Had this for dinner last night and it was wonderful! I served it on plain white rice and the flavors of the dish are so subtle that the plain rice was rather bland. Next time I would try a pilaf or something with more flavor and serve it on the side. The MC nutritional analysis is coming in with a lower CFF % than Cooking Light did, but either way it is still lowfat. * Exported from MasterCook * Pasta With Red Pepper And Broccoli Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 32 ounces fat-free chicken broth 1 teaspoon lemon peel -- grated black pepper -- to taste 3 cups broccoli florets 1 roasted red peppers oven roasted for 10-15 minutes -- and cut in 1 inch strips 8 ounces angel hair pasta -- uncooked 1 tablespoon Romano cheese -- grated crushed red pepper -- to taste Combine broth, lemon peel, and black pepper in a large saucepan and bring to a boil. Stir in broccoli, red pepper and pasta; return to a boil. Reduce heat and simmer, stirring frequently, until pasta is tender. Transfer to pasta bowls and sprinkle with cheese and crushed red pepper, if desired. >From: Kathy Rogers - - - - - - - - - - - - - - - - - - - NOTES : Much of the broth gets absorbed up by the pasta. I don't strain it, but I use one of those spoon/fork pasta things to dip up the pasta, so only a little broth gets in the bowl. I leave the broth in the pan to float the leftovers in, but don't really serve up much of it with the pasta. I guess if you like it to be more soupy, you could serve it. * Exported from MasterCook * Peach Smoothie Recipe By :HEART HEALTHY RECIPES by Waukesha Memorial Hospital Serving Size : 1 Preparation Time :0:00 Categories : Beverages Breakfast Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup nonfat vanilla yogurt 1/2 cup fresh peaches 1/4 cup orange juice Blend together until smooth. Yield: 1 serving PER SERVING: calories 163 fat 0.6g saturated fat 0.3g sodium 168mg carbohydrate 28g protein 14g cholesterol 4mg fiber 1.7g exchange: 2 carbohydrate (1 skim milk, 1 fruit) Sent in by kitpath@earthlink.net 4/16/99 - - - - - - - - - - - - - - - - - - - NOTES : http://www.waukeshamemorial.org/recipes/ * Exported from MasterCook * Pineapple Salsa Recipe By :Cooking Light web site Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Salsa Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups fresh pineapple -- finely chopped 1 cup tomato -- dice, seed,unpeeled 1/2 cup cucumber -- dice, seed, peeled 1/4 cup shallot -- finely chopped 3 tablespoons fresh cilantro -- chopped 1 tablespoon jalapeno pepper -- finely chopped 1 1/2 tablespoons red wine vinegar 1 teaspoon extra-virgin olive oil 1/8 teaspoon salt 1 clove garlic -- minced Combine all of the ingredients in a medium bowl, and toss well. Let stand at room temperature for 1 hour. Serve salsa with chicken, pork, or shrimp. Yield: 4 cups (serving size: 1/2 cup). Jenni's notes: I used canned pineapple tidbits; regular onion instead of shallot; next time I would use a little more tomato. >From: miller@micro.ti.com (Jenni Miller) - - - - - - - - - - - - - - - - - - - NOTES : I served this salsa with Cooking Light's turkey enchiladas (which I submitted to the list on Feb. 25) and black beans and rice. YUM. It really added to the meal. Definitely a keeper. One comment: don't be afraid of the amount of pineapple. I was worried that it would be too sweet, but after marinating it overnight, the pineapple actually picked up some of the other flavors, so the sweetness was tempered slightly. Again, I must say YUM! * Exported from MasterCook * Pinto Bean And Feta Quesadillas Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 oz pinto beans -- drained 3/4 cup red onions -- chopped 1/2 cup parsley -- chopped fine 1 jalapeno pepper -- chopped fine 1 1/2 teaspoons chili powder 1/2 teaspoon ground cumin 8 flour tortillas 4 tablespoons feta cheese -- crumbled 1 teaspoon canola oil nonfat sour cream fresh salsa Combine first six ingredients in processor. Using on/off turns, process until very chunky. Season with salt and pepper. (Can be prepared 1 day ahead, cover and chill.) Place 1 tortilla on work surface. Spread with some of bean mixture. Top with feta cheese and fold over in half. Heat a non-stick skillet, and spray with vegetable spray. Add 1/4 tsp. oil and quesadilla. Cook until beans are heated through, approx 4 mins per side. Repeat with other tortillas. Cut into wedges and serve with salsa and a dollop of fat-free sour cream. >From: Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I hope this qualifies as a wrap. This is one of my favorite luncheon sandwiches. I top them with low-fat sour cream and salsa. * Exported from MasterCook * Pita Pizza Recipe By :HEART HEALTHY RECIPES by Waukesha Memorial Hospital Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pizzas And Calzones Quick & Simple Ideas Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pita bread OR pizza crust 1/4 cup salsa 2 tablespoons black beans 1 tablespoon green bell peppers -- chopped 1 tablespoon green onions -- chopped 1 tablespoon dried tomatoes -- diced 1/4 cup shredded reduced-fat cheese Suggestions: a Kangaroo Personal Size Pizza Corn Crust; Sargento Light Shredded six Cheese Italian Recipe Blend. Spread salsa on top of pita bread like pizza sauce. Layer remaining ingredients in order listed. Bake at 450F for 5-10 minutes. Yield: 1 serving PER SERVING: calories 258 fat 2g saturated fat 0.7g sodium 550mg carbohydrate 38g protein 16g cholesterol 8mg fiber 4g exchange:1 1/2 lean meat, 2 carbohydrate (2 starch, 1 vegetable) Sent in by kitpath@earthlink.net 4/16/99 - - - - - - - - - - - - - - - - - - - NOTES : http://www.waukeshamemorial.org/recipes/ * Exported from MasterCook * Pita Pocket Sandwiches With Tuna Recipe By :Balsley, 1990: BEST RECIPES FROM LA TIMES Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 1/2 ounces canned chunk light tuna in water 1 cup shredded carrot 1/3 cup plain yogurt 1/4 cup sliced water chestnuts 1 tablespoon sliced green onion 1 tablespoon soy sauce 1/4 teaspoon fresh ginger root -- minced 2 pita bread rounds six-inch 3 ounces alfalfa sprouts Drain the tuna, and combine with the carrot, yogurt, water chestnuts, green onion, soy sauce, and ginger. Slice the pita breads in halves. Fill the pockets with the tuna salad and alfalfa sprouts. VARIATION: Replace chestnuts with jicama or seedless cucumber. [Betsy Balsley (Food Editor), 1990: BEST RECIPES FROM THE LOS ANGELES TIMES]; [Hanneman 1998 June] Notes: Simple tuna salad sandwiches become more interesting when served in Pita bread pockets. EACH 345 cals, 3g fat (8% cff), 4g fiber (est MasterCook). Sent in by kitpath@earthlink.net 4/16/99 - - - - - - - - - - - - - - - - - - - NOTES : Simple tuna salad sandwiches become more interesting when served in Pita bread pockets. * Exported from MasterCook * Pita Seafood Salad Sandwiches Recipe By :Usenet Recipe Serving Size : 1 Preparation Time :0:30 Categories : Eat-Lf Mailing List Fish & Seafood Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- *See below* This recipe is more of a formula than a recipe. It is excellent for a cool dinner in the summer (any time after February in Texas!) INGREDIENTS (Serves 2-4) 1/2 lb scallops or shrimp 1/4 cup olive oil 1 medium onion 1 garlic cloves (or more or less to taste) 1 1/2 cups vegetable (such as eggplant or zucchini) 3/4 cup mushrooms to taste salt, pepper and spices 1 1/2 cups cooked couscous, pita bread. (1) Cut up the vegetables into small (1/2 inch) cubes. Slice the mushrooms. (2) If using shrimp, peel and devein the shrimp and cut into small cubes. (3) In a small amount of olive oil, saute the onion and the optional garlic until the onion is soft but not quite transparent. (4) Heat the remaining olive oil in a skillet and add the vegetable and mushrooms. Saute until the vegetables are almost soft. Taste and add salt, pepper and whatever spices strike your fancy (oregano, basil, and red pepper are good). (5) Add the scallops or shrimp and cook until just done-about a minute or two. Scallops will turn opaque and shrimp will turn pink. Do NOT over- cook. (6) There should be an excess of oil and fluid. If not, add more oil and briefly heat. Transfer the mixture to a bowl. Add the couscous and mix thoroughly. (7) Chill several hours or overnight. (8) Stuff into the pita bread (maybe with some tomato) and serve. NOTES You could substitute almost any vegetable and crab or a firm fish. To use this for a picnic, don't stuff the pita bread until you are about to serve it. Err on the side of too much oil, since the couscous absorbs the oil (and a recent study says that olive oil may be good for you) RATING Difficulty: easy to moderate. Time: 30 minutes preparation, overnight chilling. Precision: no need to measure. CONTRIBUTOR Anita Cochran - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Plums And Bavarian Cream Recipe By :Low Fat,Low Calorie,Low Cholesterol,Light Cooking (1994) Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 9 fresh California plums -- sliced and divided 3 egg whites 1/3 cup sugar -- (or sugar substitute) 1/4 cup plain lowfat yogurt Process 4 plums in blender or food processor until smooth;measure 1 cup plum puree and set aside. Beat egg whites and sugar in bowl until stiff peaks form. Fold in reserved plum puree and yogurt. Place remaining plums in serving bowl. Spoon plum mixture on top. Garnish with mint and additional plum slices,if desired. calories---106 fat---trace cholesterol---trace sodium---32 mg. >From: "eddie.beebe" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pocket Sandwiches With Shaved Meat Recipe By :www.mayohealth.org/mayo/ Serving Size : 2 Preparation Time :1:00 Categories : Eat-Lf Mailing List Spreads & Sandwiches Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large pita bread 2 ounces shaved turkey 2 tablespoons diced red onion -- or thinly sliced 1 tablespoon diced green bell pepper -- or thinly sliced 1/2 cup shredded lettuce 1/4 cup chopped tomato -- or sliced alfalfa sprouts 2 tablespoons fat-free salad dressing Cut large pita round in half. Tuck in meat of choice, red onion, green pepper, shredded lettuce, chopped tomato and top with alfalfa sprouts. Spoon on fat-free dressing. Yield: 2 servings. Variations: Lean or extra lean cold cuts: chicken, roast beef or roast pork; shaved. Mayo reduced the fat and calories by: 1) halving the amount of meat but doubling it's volume by used shaved or thinly sliced cold cuts. 2) halving the amount of dressing, and 3) substituting a non-fat version of a food: compare 99 cal (11g fat) for mayonnaise; 50 cal (5g fat) for lowfat mayonnaise; and 10 cal (0g fat) for fat-free mayonnaise. Nutritional Analysis Original 290 cals and 15g fat. Modified 125 cals, 1g fat. From 47% cff to 7% cff. Diabetic exchanges: 2 meat and 1 starch Sent in by kitpath@earthlink.net 4/16/99 - - - - - - - - - - - - - - - - - - - NOTES : Another remade recipe from mayo. This trick of increasing the volume by finely shredding and shaving the stuffings is one we use often! Especially now that the hot weather is HERE (too soon) See paragraph that starts "Mayo reduced the fat and calories by: " * Exported from MasterCook * Poppy Seed Fruit Sauce Recipe By :HEART HEALTHY RECIPES by Waukesha Memorial Hospital Serving Size : 5 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces lemon flavored lowfat yogurt 1/2 cup fat-free salad dressing -- such as miracle whip or mayonnaise 2 tablespoons skim milk 1 tablespoon brown sugar 1 tablespoon poppy seeds Mix all ingredients until well blended. Refrigerate. Serve over fresh fruit. Yield: 5 servings (1/3 cup each) PER SERVING: calories 81 fat 1.4g saturated fat 0.5g sodium 226mg carbohydrate 14g protein 3g cholesterol 2mg fiber 0.2g exchange: 1 carbohydrate (1/2 skim milk, 1/2 fruit) Sent in by kitpath@earthlink.net 4/16/99 - - - - - - - - - - - - - - - - - - - NOTES : http://www.waukeshamemorial.org/recipes/ * Exported from MasterCook * Pork Tenderloin With White Beans And Spinach Recipe By :LHJ RecipE-Mail Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- For Pork: 1 pork tenderloin -- (1 1/4 to 1 1/2 lbs.) 1 tsp. extra-virgin olive oil 1 tsp. salt 1 tsp. rosemary 1/2 tsp. thyme 1/2 tsp. fennel seeds 1/2 tsp. freshly ground black pepper --- For the beans: 1 tsp. extra-virgin olive oil 1 tablespoons. chopped garlic 28 oz. plum tomatoes in juice -- chopped 1/2 tsp. rosemary 2 cans cannellini beans -- (15 or 19 oz) drained and rinsed 1/2 tsp. salt --- 3 bunches fresh spinach -- trimmed -- or 3 bags (10 oz. each) 2 tablespoons. water 1/4 tsp. salt fresh rosemary sprigs for garnish -- if desired Make pork: Heat oven to 450F. Brush all sides of pork with oil. Place in center of a jelly-roll pan. Combine salt, rosemary, thyme, fennel seeds and pepper in a cup. Rub mixture all over pork. Roast pork 10 minutes; turn and roast 10-15 minutes more until meat thermometer registers 155F when inserted in center. Transfer to cutting board, cover loosely with foil. Make beans: Meanwhile, heat oil in medium saucepan over medium heat. Add garlic and cook 1 minute. Add tomatoes and rosemary; bring to a boil. Reduce heat to medium-low; stir in beans, salt and pepper and simmer 15-20 minutes, until mixture thickens slightly. Heat water and salt in a 12" skillet over high heat. Add spinach; cook, stirring until spinach wilts, 3-5 minutes. Drain. Slice pork and divide among serving plates. Divide spinach and spoon beans over spinach on each plate. Garnish with fresh rosemary, if desired. Makes 6 servings (not!) 315 cal.; 7g fat per serving >From: "Williams, Pie" - - - - - - - - - - - - - - - - - - - NOTES : To those of you on eat-l, you've already seen this recipe. It's worth repeating though. This came from LHJ RecipE-Mail. I get some good recipes from them. And I'm not a big fan of beans. There are 4 of us and this is supposed to serve 6. Rather than tenderloin, I used half of a pork loin roast. * Exported from MasterCook * Portobello And Leek Wrap, Reggie's Recipe By :Reggie Dwork Serving Size : 3 Preparation Time :0:00 Categories : Eat-Lf Mailing List Spreads & Sandwiches Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 Lg Portobello Mushrooms Sliced About 1/2" Wide Lengthwise 1 Tbsp Canola Oil -- Divided Salt -- As Needed 3 Leeks -- sliced Lengthwise Very Thin Salsa -- As Desired 1 1/4 Cups Cooked Sticky Rice 6 Nonfat Flour Tortillas Chopped Tomatoes -- As Desired Saute sliced Portobello's in a nonstick skillet with as little oil as necessary; salt them lightly. When they are cooked remove from skillet and set aside, keep warm. Saute the leeks in small amount of oil till done. Return the Portobello's to the pan with the leeks. Toss together and cook an additional few minutes till heated thru. We had left over sticky rice so we reheated it in a nonstick skillet with about 3 Tbsp water. Set aside and keep warm. Serve with salsa, sticky rice, chopped tomatoes on side to add as preferred. This was very good. One could add sauteed shredded carrots and/or zucchini and it probably would add to the flavor. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : So here is a new creation of mine for tonite's dinner. Turned out to be very filling and flavorful. I don't usually like wraps but this seemed to come together for dinner. Cal 310.9 Total Fat 5.1g Sat Fat 0.4g Carb 58.9g Fib 13.7g Pro 7.7g Sod 374mg CFF 14.6% * Exported from MasterCook * Potato Curry With Coconut Milk And Chickpeas, Easy Recipe By :Associated Press 4/7/99 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Indian Legumes Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon vegetable oil 1 cup chopped onions 1 tablespoon curry powder 2 tablespoons flour 14 1/2 ounces fat-free low-salt vegetable broth 1 1/3 pounds potatoes -- 1/2-inch cubes 1 cup frozen peas 8 3/4 ounces cooked garbanzo beans -- rinsed and drained 1/2 cup coconut milk, light -- unsweetened salt and black pepper -- to taste ---OPTIONAL ACCOMPANIMENTS--- chopped peanuts raisins sliced green onions mango chutney plain yogurt fresh cilantro leaves Heat oil in large skillet over medium heat. Add onions: cook 8 to 10 minutes, stirring often, until onions are soft and lightly browned. Mix in curry powder; cook and stir l minute. Mix in flour, then whisk in broth. Increase heat to high; bring to boil. Mix in potatoes; return to boil. Cover, reduce heat to medium and cook 15 to 20 minutes, stirring occasionally, until potatoes are just tender and sauce is thickened. Mix in peas beans and coconut milk; heat through. Season with salt and pepper. Serve with accompaniment Nutrition per serving: 308 cals, 7g fat, 18% cff. >Reprinted in Riverside Press Enterpise. No primary source was cited. -->kitpath@earthlink.net 4/99 - - - - - - - - - - - - - - - - - - - NOTES : This potato curry is easy to prepare -- it takes about 10 minutes to assembly and 30 minutes to cook and serve. * Exported from MasterCook * Potato Parsnip Gratin With Spinach And Carrot Rice Sauce Recipe By :Hanneman, Riverside, CA (1999-Mar) Serving Size : 4 Preparation Time :0:30 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Potatoes Sauces & Gravies Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 ounces baby spinach leaves -- or more 2 tablespoons fresh cilantro 1 sprig fresh thyme -- remove stem 8 ounces parsnips (about 4) -- peeled and trimmed 1 pound russet potatoes -- peeled and quartered lengthwise non-stick cooking spray salt and black pepper -- coarsely ground ground mace -- to taste 1/2 teaspoon grated orange zest -- approximately -----Carrot-Rice Sauce----- 3/4 cup skim milk 3 tablespoons cream of rice -- dry cereal 4 ounces pureed carrots and rice -- see directions 2 teaspoons sliced unsalted butter or margarine 1) Using a colander, rinse the spinach and cilantro under hot tap water to clean, and soften but not wilt the leaves. Dry between paper towels. Roughly chop and toss with the fresh thyme leaves. 2) Using a Cuisinart or mandolin fitted with the 2mm blade, slice the parsnip. Transfer to a bowl. Slice the potato quarters. 3) Select a 3.5- to 4-inch deep 2-qt casserole or loaf pan that is both microwave- and oven-proof. Spray the bottom and sides. To form the gratin create two layers of spinach, each sandwiched between layers arranged from bottom to top as follows: turnips, potatoes, and a few grindings each of salt, pepper and mace. 4) Sauce: In a 2-cup measure, combine the milk, cream of rice and pureed carrots and rice. Pour this mixture over the casserole. 5) Cut each slice of butter or margarine into smaller pieces and distribute over the top of the casserole. (Do not try to make this gratin fat-free.) Cover the casserole and place in the microwave on a drip plate. Microwave on HIGH (100%, 700 watt) for 10 minutes (Adjust time for your oven). Test for doneness: if the vegetables do no feel "al dente" then continue to cook on high in 1 to 2 minute intervals. 8) Meanwhile preheat the oven to 350F. Place partially cooked gratin in the oven, uncovered, for 10 to 12 minutes or until the top is carrot- orange and crusty. Remove from oven and let stand 2 to 5 minutes. Serve wedges with a chutney or onion relish. EACH 180 cals, 2.5g fat (12% cff). Low sodium; high potassium, Vit A and C. Estimated by MasterCook and Pat Hanneman (kitpath@earthlink.net) 03/15/99(Mon) -------- OVEN BAKED GRATIN: Add 1/4-cup milk additional to the sauce. Add more milk if the casserole is too dry to cook the potatoes. 1) Bake casserole covered at 325F for 1 hour. Remove cover and bake another 15 to 25 minutes or until a crust forms. 2) Bake the potato casserole in a pre-heated oven at 350F for 30 minutes, covered, and 15 to 20 minutes uncovered. BUFFET DISH: Use a spring form pan and a conventional oven to make the gratin. Serve on a plate, showing off the layers of vegetables. POT LUCK: Use a square or rectangular pan and serve squares. TIPS: * Parsnips have a subtle flavor that is neither sweet nor bitter but slightly earthy. Turnips could be substituted. * Use baby spinach leaves and a small amount of herb with this dish. It would be a different dish if we used the tougher adult spinach or kale. * We prefer the nutty flavor of the mace but you could substitute nutmeg, but use a gentle touch. LOWFAT PANTRY: Gratins are usually melded with cream, butter and flour. Pureed vegetables can replace the majority of their fat. 1) Cook extra and save pureed vegetables in 1/2-cup containers and freeze; or buy 4-oz jars of baby food that do not require refrigeration. 2) Next time you are at the market, check out the baby food section. Small jars of pureed fruits and vegetables are as convenient in the pantry as a can of recipe-ready tomatoes. The new "junior" blends are inspiring -- pears and squash, for example -- and contain no additives. For this gratin recipe, we chose a jar of carrots and rice; mixed it with milk (nonfat) and a little cream of rice cereal. 3) Grains that have more nutrition per calorie than conventional thickeners (such as wheat flour and cornstarch) include cream of wheat or rice cereal, oat flour, cornmeal, and potato flakes. kitpath@earthlink.net 4/99 - - - - - - - - - - - - - - - - - - - NOTES : Bands of dark green spinach and creamy root vegetables are baked until golden without the usual cream. We mixed fat-free milk with a carrot and rice puree. The sauce percolates to the top and forms a crust the color of cheddar cheese and the texture of cornmeal. Fast: precook in the microwave and brown in the oven. Makes 4 to 6 modest portions for entree or side dish. * Exported from MasterCook * Potato Soup, No-fuss Recipe By :Quick Cooking--Premiere Issue '98 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups potatoes -- peeled and cubed 5 cups water 2 cups chopped onion 1/2 cup chopped celery 1/2 cup thinly sliced carrots 1/4 cup butter or margarine 4 teaspoons chicken bouillon granules 2 teaspoons salt 1/4 teaspoon pepper 12 ounces evaporated skim milk -- * was reg evap. milk 3 tablespoons chopped fresh parsley snipped chives -- optional In a large slow cooker, combine the first nine ingredients. Cover and cook on high for 7 hours or until the vegetables are tender. Add milk and parsley; mix well. Cover and cook 30-60 minutes longer or until heated through. Garnish with chives if desired. NOTES per magazine using "evaporated milk" : Diabetic Exchanges: 1 cup serving: 1 1/2 starch, 1 1/2 fat, 1 vegetable. Per MasterCook substituting evaporated skim milk: 250 cals., 6g fat (22%CFF), 4g fiber= 5 points >From: "Jane Paquet" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pumpkin Orange Corn Bread Recipe By :Healthy Oven, Sarah Phillips 1999 Serving Size : 12 Preparation Time :1:10 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup unbleached all-purpose flour 1 cup yellow cornmeal 1 teaspoon baking soda 1 teaspoon ground cinnamon 1 teaspoon freshly grated nutmeg 1 teaspoon ground ginger 1/4 teaspoon ground cloves 1/8 teaspoon salt 1 cup canned pumpkin -- unsweetened 1 cup packed brown sugar 1 cup lowfat buttermilk 1 large egg 1 orange -- grated zest 1 tablespoon canola oil 1. Preheat oven to 350F. Line bottom of 9 x 5-inch nonstick baking pan with waxed paper, and lightly spray inside of pan with nonstick cooking oil. Set aside. 2. In medium bowl whisk together flour, cornmeal, baking soda, cinnamon, nutmeg, ginger, cloves and salt until well combined. Set aside. 2. In another medium bowl beat together pumpkin, brown sugar, buttermilk, egg, orange zest and oil with handheld mixer for about 2 minutes, or until light and frothy. Make a well in center of dry ingredients; pour in pumpkin mixture. Use a spoon and stir until just combined. Do not overmix. Pour batter into prepared pan. 4. Bake for 55 to 60 minutes, or until top springs back when pressed gently in center, and side begin to pull away from pan. Do not overbake. Cool in pan on wire rack for 10 minutes. Unmold onto wire rack, and peel off paper. Turn right side up; cool completely. Makes twelve 2.8 ounce muffins: 155 Calories each, 12 percent from fat. Protein 3 grams, Carbohydrates 31 grams (Dietary fiber 2 grams; Sugar 14 grams), Total Fat 2g (Saturated fat 0 grams; Monounsaturated fat 1g; Cholesterol 18 milligrams), Sodium 164 milligrams, Calcium 48 milligrams, Iron 1 milligrams. Source: 1)Recipe adapted from The Healthy Oven Baking Book, Sarah Phillips, Doubleday, 1999. See www.healthyoven.com. See also: 2) New Jersey "Savor" www.nj.com/savor/ledger/b808b4.html 3) Eat-lf mailing list for 04/28/1999(Wed) >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Here's a lowfat quick bread to try. It would be good for brunch or as a snack with tea. Or soup! One of the newspapers featured Sarah's recipe. Here is a Mastercook edition. * Exported from MasterCook * Pumpkin Spice Muffins : Applesauce And Sweet Spice Recipe By :Robyn Webb, Flavorful Seasons Cookbook (ADA Press) Serving Size : 18 Preparation Time :0:20 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups whole-wheat flour 2 teaspoons baking powder 2 teaspoons cinnamon 2 teaspoons nutmeg 1 teaspoon baking soda 2 eggs -- beaten 1 cup pumpkin puree 1/4 cup sugar 2 cups unsweetened applesauce 2 tablespoons canola oil 1 teaspoon almond extract 4 grams sugar 1. Preheat the oven to 350 degrees. Mix together the flour, baking soda, cinnamon, nutmeg, and baking powder in a medium bowl. Combine remaining ingredients in a large bowl. Slowly add the dry ingredients to the large bowl until just blended. Do not over beat. 2. Pour the batter into 18 non stick muffin cups and bake for 25-30 minutes. Remove muffins from the oven and let cool slightly. Remove the muffins from the pan and let cool completely. Preparation time: 20 minutes 18 servings/ serving size: 1 muffin Exchange: 1 starch Calories: 86 (26% cff) Total fat: 2 grams; Cholesterol: 24mg; Sodium: 119mg; Carbohydrate: 15g; Dietary fiber: 2g; Protein: 3g; Sugars: 4g (or 1 tsp) >kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : By using the sweet spices cinnamon, cloves, cardamom, anise, nutmeg, allspice, and mace, your food will need less sweetener overall. Spices and fruit make these muffins taste sweet. To get the flavor of food bursting with sweet spices, wake up by preparing this warm moist muffin for breakfast. Robyn Webb suggests using fruit and/or less sugar then boosting the flavor by adding spice. Especially the spices we associate with sweet - like cinnamon, clove, anise. And blends. I have a Thai spice blend that is much like Chinese 5-spice. Schilling puts it out. * Exported from MasterCook * Purees As Fat Substitutions In Baking Recipe By :Sarah Phillips, THE HEALTHY OVEN BAKING BOOK Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** The best alternative is to use ANY type of fruit puree, instead of applesauce, that you are allowed to eat on your diet. Mango puree is great (mango comes in cans), as well as banana, persimmon, pear, plum, peach, etc. You can puree any of these canned or fresh fruits in a blender. You can also use vegetable purees (babyfood) , instead of applesauce. Sweet potato is the best, along with pureed carrots, pureed winter squash, canned pumpkin, as well as mashed potatoes. After you puree a fruit or vegetable, make sure it does not have too much water in it-drain the obvious water as much as you can. You can strain the purees in a cheesecloth for a couple of hours to get the water out, if necessary. --- I was thinking about my suggestion about canned fruits--I would not use them -- any baby food fruit is better because they have tapioca (a starch) in them, which helps add a much needed binder in them--apples have pectin which makes things jell--the same ingredient used in making jams. When you replace the applesauce with another fruit puree, you still need some natural form of starch. Fresh banana is excellent as well as prune puree. For canned yams (sweet potatoes) or mangoes, drain the juice before pureeing them. Potatoes have a natural starch in them, much like tapioca. There are specific cakes made with mashed potatoes. Fresh or canned pumpkin, sweet potato or baked winter squash can go in any baked good written specially to handle a vegetable or fruit puree. Check recipes on www.allrecipes.com or www.kitchenlink.com for a mashed potato cake. (Also you "Chat in the Kitchen with Me" on kitchenlink.com). Motts.com has plenty of low-fat recipes which bake with applesauce, too. To have success, only substitute fruit or vegetable purees in recipes that have already been written with applesauce, pumpkin, etc. It is very difficult to take a full fat recipe and reduce it in fat by simply adding a fruit or vegetable puree. You will have hit or miss success, because once you replace the fat, the whole baking formula is unbalanced. My book, The Healthy Oven Baking Book, has plenty of recipes made with different types of fruit and vegetable purees in them--mango, persimmon, banana, pumpkin, sweet potato, winter squash, etc. There are also other recipes with a reduced amount of butter in them. You can safely replace the applesauce with any type of fruit or vegetable puree; just remember you will get a different flavor and a slightly different texture, but the recipe will still work. Sarah Phillips Author, THE HEALTHY OVEN BAKING BOOK, www.healthyoven.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Replacement Foods (Yogic Diet) Recipe By :THE YOGA COOKCOOK Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Cheese, grated : Yeast flakes Cheese, cottage : tofu, crumbled Eggs, binders : 1 tb peanut butter, tahini, or blended tofu per egg, or 1 tsp soy flour Eggs, leavening : Baking powder or yogurt plus sparkling mineral water Eggs, protein : tofu plus a pinch of turmeric (optional color) Flesh foods : tofu, tempeh, legumes Milk : soy milk, nut and seed milks, oat milk, rice milk source: THE YOGA COOKCOOK: Vegetarian Food for Body and Mind. Recipes from the Sivananda Yoga Vedanta Centers. 1999 Simon and Schuster (USA); Gaia Books Limited (London) >kitpath@earthlink.net 4/99 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Replacement Foods Reviews Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** * 1) who knows? What are yeast flakes? does it taste better than that amino * liquid ? Nutritional yeast flakes, which are often used as a replacement in cheese-style sauces. I love them on popcorn or pasta! (I also recently posted about a product called Macaroni and chReese: the sauce is based on nutritional yeast. It's surprisingly good.) Beware that you don't confuse these (as many do) with brewer's yeast. Even HFS will sometimes say they are the same thing --but they are not! Brewer's yeast is yucky to taste, and nutritional yeast is mild and slightly salty. As for amino liquids, I often use them in lieu of soy sauce. They are great sprayed on salads and popcorn. And on veggies and potatoes, I use them instead of salt. * Cheese, cottage : tofu, crumbled Well, I've used tofu instead of ricotta cheese. And since cottage cheese is often a sub for ricotta, I guess I've come full circle. :-) I also use tofu instead of yogurt or mayonnaise in dips, salad dressings, smoothies, and spreads. Sometimes I'll add some vinegar or lemon juice to simulate the tanginess of the yogurt. * Flesh foods : tofu, tempeh, legumes Let's don't forget TVP modules here! I especially like the "ready made" tvp products: Gimme Lean (the sausage flavor is wonderful!) and the Green Giant and Morningstar "crumbles" (a pre-browned ground beef substitute). I also like to freeze tofu and then use it in stir-fries or sauces (ie, pasta sauce). It has a meaty, chewy texture after being frozen. Pressed, then marinated, and either baked or broiled tofu also has a dense chewy texture that make a good substitute for meat. It's particularly good in sandwiches, sauces, stir fries, and on salads. * Milk : soy milk, nut and seed milks, oat milk, rice milk We use soy milk all the time now. I keep a variety on hand as some have a milder soy flavor than others. I also like the sweetened varieties for smoothies and desserts, but prefer the plain soy-and-water products for savory dishes such as gravies, etc. [Ellen C. ] --- << Eggs, protein : tofu plus a pinch of turmeric (optional color) Flesh foods : tofu, tempeh, legumes Milk : soy milk, nut and seed milks, oat milk, rice milk I use tofu to replace eggs in egg salad. By adding the turmeric, you get that nice yellow color just like normal egg salad. Most people don't know they're not eating eggs. To replace meat (flesh) I really like Gimme Lean (TVP) The sausage flavor is awesome. And finally, soy milk is wonderful. I was hesitant to try it, but at a friend's urging I did. Now, I wouldn't drink cow's milk again for anything. I make sure I get the brand with Calcium in it. [Penchard@aol.com] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Asparagus, White Bean And Greens Sandwich Recipe By :St Louis Post 1999 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Spreads & Sandwiches Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pinch Salt -- as needed 4 pounds asparagus 4 cups arugula 6 teaspoons olive oil -- divided -- orig was 6 tbsp: see variation 2 tablespoons sliced fresh garlic 3 cups cooked cannellini beans 2 tablespoons sherry vinegar Freshly ground black pepper 1/4 cup Italian parsley -- coarsely chopped 1/2 cup sweet onions -- very thinly sliced 2 teaspoons mustard seed 12 slices multi-grain bread Preheat oven to 400 degrees. Bring a pot of salted water to a boil. Fill a large bowl with ice water. Wash and trim asparagus; peel all but the thinnest stalks. Drop asparagus into boiling water. Cook for 15 to 45 seconds, depending on thickness of stalks. Drain; plunge into ice water. When cool, drain again. Wash arugula; spin dry. Heat tsp oil (orig was 2 tablespoons oil) in a heavy-bottomed pan. Add garlic; cook until it turns golden. Quickly add beans, vinegar and salt and pepper to taste. Heat through; remove from heat. Add parsley. Using a fork or potato masher, coarsely mash beans. If needed, add salt and pepper to taste. Cover and keep warm. Toss blanched asparagus with 2 tablespoons oil and salt and pepper to taste. Place on a sheet pan; roast until lightly browned. Mustard seeds: Toast in a dry skillet and crush. Toss arugula with onion, remaining 2 tablespoons oil, mustard seeds and salt and pepper to taste. Toast bread in oven. To assemble sandwiches, top 6 slices of bread with bean mixture, then asparagus, then arugula-onion salad. Top with remaining slices of bread. Note: For best results, use cooked dried beans rather than canned. Instead of arugula, you can use other greens, like mache or even mesclun mix. VARIATION: with 6 tablespoons oil 493cals, 18g fat (31%cff). With 6 teaspoons olive oil 413 cals, 9g fat (19%cff). With commercial fat-free Italian Salad dressing 378 cals, 5g fat (11% cff). SOURCE: March 27, 1999: "Asparagus makes for a tasty sandwich" By Dave Owens St Louis Post >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This sounds wonderful! See variation notes about the oil. * Exported from MasterCook * Roasted Potatoes With Onions, Green Pepper And Pimento Recipe By :Reason to Roast by Downard and Righter Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound Idaho potatoes about two large -- scrubbed cut into 1/2-inch dice 1 large onion -- diced 1 green bell pepper -- cored cut into 1/2-inch dice 2 teaspoons olive oil 1 teaspoon diet margarine salt and black pepper -- freshly ground 4 ounces pimientos -- drained and diced 2 tablespoons fresh minced parsley 1) Set oven to 425F; preheat. Lightly oil/spray a large baking dish. 2) In a bowl, toss together the potatoes, onions, bell pepper, oil, margarine and salt and pepper to taste. Spread the vegetables in the baking dish in a single layer and roast, stirring occasionally, for 25 minutes. 3) Add the pimentos and roast for 8 minutes more, or until the potatoes are golden. Sprinkle with the parsley and serve. PER SERVING: 114 cals, 3g fat, 2g fiber (22% cff) est. by Mastercook SOURCE: Reasons to Roast by Georgia Chan downard and Evie Righter, 1997. >kitpath@earthlink.net 4/99 - - - - - - - - - - - - - - - - - - - NOTES : Oven roasted potatoes are almost impossible to resist. * Exported from MasterCook * Roasted Red Pepper And Fennel Soup Recipe By :Kevin Schmitz, Chef, White Hart Inn, Salisbury, CT (1992) Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 red bell peppers olive oil salt and black pepper 4 fennel bulbs 2 medium Spanish onions -- chopped 2 cloves garlic -- minced 2 ripe tomatoes -- chopped 8 cups chicken stock -- hearty 4 ounces Pernod or slightly sweet white wine ---OPTIONAL GARNISH--- 1 thin chives raw red pepper -- matchsticks 1) In a large bowl mix the bell peppers with the olive oil, salt, and pepper. Lay the peppers on a hot indoor grill (or use a barbecue grill), skin-side down. Place a baking sheet on top of the peppers. Roast until the peppers are charred. Remove them to a bowl of ice water. Peel off the charred skin and set them aside 2) In a separate bowl toss the fennel with the oil, salt, and pepper. Place the fennel slices on a grill (or baking sheet) and cook until tender. Remove and let the fennel cool. 3) In a medium saucepan heat 1/2 cup of olive oil. Add the onions and garlic, and saute until the onions are translucent. Add the tomatoes, fennel, and peppers, and saute for 10 minutes. Add the stock and bring the mixture to a boil. Reduce the heat and simmer for 30 minutes. Remove the pan from the heat. Puree the mixture in a food processor and then pass it through a coarse strainer. Discard the solids. Return the soup to the stove and heat through. Stir in the Pernod just before serving. Yield: 8 servings EACH CUP 149 cals, 2g fat, (13% cff), 2g fiber. Estimated by Mastercook and kitpath@earthlink.net 4/99 SOURCE: Gail Greco's GREAT COOKING WITH COUNTRY INN CHEF'S (Rutledge Hill Press, 1992). The White Hart is a 26 room small hotel- style country inn purchased by Terry and Juliet Moore in 1989, who set out to renovate the historic building and grounds. >From: PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : A classic soup made lighter by foregoing to the cream. Pernod is an anise flavored aperitif. * Exported from MasterCook * Roasted Red Pepper Hummus Recipe By :Cheap Thrills Cuisine by Lombardo & Bui 1999 Serving Size : 4 Preparation Time :1:00 Categories : Eat-Lf Mailing List Legumes Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ---Roast--- 2 cloves garlic -- peeled 2 red bell peppers -- seeded and quartered ---Puree--- 1/4 cup Reserved roasted pepper juice 16 ounces cooked chickpeas -- drained and rinsed 4 tablespoons lemon juice 2 tablespoons Tahini 1 teaspoon ground cumin 2 dashes Tabasco sauce -- or more to taste 1 teaspoon salt -- or less ---Present--- 1 tablespoon fresh cilantro -- coarsely chopped sliced green onions 4 pita bread rounds -- warmed 1) Roast garlic and pepper for 15 minutes in a preheated 400F oven. Remove, cool completely and peel the peppers over a pan so that you can collect the juice. Set aside. 2) In a food processor, puree 1/4 cup reserved pepper juice with chickpeas. 3) Add the roasted peppers and garlic. Add lemon juice, tahini, cumin, hot sauce, and salt. Puree 2 minutes. 4) Blend in cilantro. Pour into a bowl. Garnish with onions. Serve with warmed pita. Serves 4 or more. PER SERVING 416 cals, 8g fat (17% cff). Cheap Thrills Cuisine by Bill Lombardo and Thach Bui - Chef Peppi whips up unique recipes in a comic strip for food pages. The recipes are the original creations of real-life chef Bill Lombardo and are crafted into comic strip art by cartoonist Thach Bui. In color and black and white. Once a week. >From: PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Vegetable Fajitas Recipe By :Mayo Clinic Williams-Sonoma Cookbook (1998) Serving Size : 6 Preparation Time :0:55 Categories : Eat-Lf Mailing List Mexican & Southwestern Sauces & Gravies Spreads & Sandwiches Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound eggplant -- 1/2-inch dice 1 tablespoon canola oil 2 zucchini -- halved -- lengthwise and cut into thin slices 1 red bell pepper -- cored and cut into thin strips 1 green bell pepper -- cored and cut into thin strips 1 red onion -- 1/2-inch slices 1 tablespoon balsamic vinegar 2 garlic cloves -- minced 12 whole wheat flour tortillas eight-inch diameters 4 cups cooked brown rice -- warm 6 tablespoons tomato salsa 12 sprigs fresh cilantro 1) Preheat an oven to 450F (230C). Coat a baking pan with nonstick cooking spray 2) In a large bowl, toss the eggplant with the oil to coat. add the zucchini, bell peppers, onion, vinegar, and garlic, tossing to mix well. Transfer the mixture to the prepared pan. Roast, uncovered, stirring once or twice, until the vegetables are tender, 25-30 minutes. 3) Heat a dry large frying pan (not one with a nonstick surface) over medium heat. One at a time, heat the tortillas in the hot pan on each side until softened about 20 seconds per side. 4) To serve, divide the tortillas among individual plates. Spread an equal amount of the vegetable mixture and rice on each tortilla. Top with 1/2 tablespoon of the salsa. Fold in both sides of each tortilla up over the filling, then roll to close. Garnish with the cilantro sprigs. EACH 369 cals, 6g fat, 9g fiber. Sent in by kitpath@earthlink.net 4/16/99 - - - - - - - - - - - - - - - - - - - NOTES : The Spanish word, Fajita, meaning little bands or sashes, refers to the strips of skirt steak for which the dish was first developed by a butcher in Austin, Texas in the 1960s. Today, the term applies to any strips of savory food: not to the sandwich, although Fajitas are usually accompanied by tortillas. * Exported from MasterCook * Roasted Vegetable Quesadillas Recipe By :Graham Kerr's Best Serving Size : 4 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Grains & Cereals Mexican & Southwestern Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 large tomatoes -- halved and seeded 2 red bell peppers -- seeded and quartered lengthwise -- top and bottom removed 1 green bell pepper -- (as above) 2 yellow bell pepper -- (as above) 2 Anaheim chili pepper -- seeded 1 red onion -- sliced in 1/4' rings 1 large avocado -- peeled and mashed 3 tablespoons yogurt cheese -- (strained yogurt) 1 tablespoon parmesan cheese -- freshly grated 1/8 teaspoon ground black pepper 4 whole wheat tortillas cayenne pepper -- optional jalapeno -- finely chopped, opt 3 tablespoons cilantro -- chopped Preheat broiler. Place the tomatoes, peppers , and onion directly on a baking sheet, skin side up, within 2 inches of the heating element. After about 5 minutes, remove the tomatoes, turn the onions, and broil 5 minutes. The pepper skins will be blistered and black. Set the onions aside with the tomatoes. Transfer the charred peppers directly to a paper bag, seal, and let cool for 20 ,minutes. Peel off the charred black pepper skins. Mix the mashed avocado with the strained yogurt, parmesan cheese, and black pepper, and spread evenly over the tortillas. Preheat the oven to 400F. Cover 2/3 of each tortilla with layers of the roasted vegetables in the following order: onions, tomatoes, re, green, yellow, and Anaheim peppers. If you want it hot, then add cayenne or jalapeno pepper as desired. Sprinkle with the cilantro and roll the quesadillas from the filled side to the empty flap. Transfer the quesadillas to a shallow baking pan, cover with foil, and bake for 10 minutes. Serve either whole or sliced into 1-inch pieces. Serve with salsa, watercress, cilantro, or finely cut discs of jicama. >From: Ellen C - - - - - - - - - - - - - - - - - - - NOTES : Note that if you use nonfat whole wheat tortillas, the %CFF drops even lower. Ditto if you use nonfat yogurt to make the yogurt cheese. And, of course, the parmesan cheese is optional. * Exported from MasterCook * Roasted Veggie Pockets Recipe By :Fiery Foods that I Love, Paul Prudhomme Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pizzas And Calzones Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- Bread Dough: 2 large eggs 1 teaspoon salt 1 cup skim milk 1 package active dry yeast 1 tablespoon sugar 3 1/4 cups all-purpose flour -- to 3 1/2 cups -- Egg Wash: 1 egg -- slightly beaten 1/4 cup milk -- Filling: 1 1/4 cups roasted onions -- finely diced 1/2 cup roasted green bell peppers -- finely diced 1/2 cup roasted red bell peppers -- finely diced 1/2 cup roasted yellow bell peppers -- finely diced 1/4 cup roasted garlic -- finely diced --- 4 tablespoons unsalted butter -- melted -- or olive oil spray Dough: Whisk the eggs until they are frothy, then whisk in the salt. Heat the milk to 110F and stir in the yeast and sugar. Combine the eggs and the bean liquid in the bowl of a mixer. Stir briefly to combine, then with the mixer set on slow, gradually add 3 1/4 cups flour. Increase the speed to medium and process for 10 minutes. The dough should cling to the dough hook and be fairly elastic. If the dough is soft and sticky, add the remaining flour. Reduce the speed to medium slow and process for 5 more minutes, or until the dough is smooth, very elastic, and clinging to the dough hook. Gather the dough into a ball. Place in bowl and cover. Allow to rise until doubled in volume; about 1 hour. Push the top down gently. Separate the dough into 12 to 16 balls, each about the size of a golf ball. Roll the balls into circles, about 5-6 inches in diameter. Place the rounds on a cookie pan, layers separated by foil or waxed paper. Refrigerate them (to stop the rising) until ready to use. Egg Wash: Combine the beaten egg with the milk. Filling: To roast the vegetables, if you have a gas range, place the vegetables right on the burner, in a high flame, and roast, turning until the outer skin is charred all around. If your range is electric, you can roast in a preheated 500F oven. Plunge the roasted vegetables into ice water to stop the cooking, then rub off the black skin under running water. Make the filling by combining the roasted vegetables in a bowl. Assembly: Brush one side of each round with the egg wash. Divide the filing among half of the dough rounds with the egg-washed side up, and top with the remaining dough rounds, egg-washed side down. Seal the edges all the way around, coat the outer surfaces with the melted butter, and fry, turning often, on a griddle or skillet over medium heat (250F) until golden brown. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Personally, I wouldn't use the butter, but rather, I'd cook these in a little olive oil, or better yet -- spray them with olive oil and cook them in a nonstick skillet. At any rate, this looks like a wonderful version of calzones. * Exported from MasterCook * Roasted White Beet Salad With Gala Apples Recipe By :Charlie Trotter's Vegetables 1996 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large white beet 1 shallot -- peeled 1 tablespoon olive oil -- orig was 6 tbsp olive oil 1 large poblano chile pepper -- roasted skinned and seeded 2 tablespoons water Salt and pepper 1 tablespoon rice vinegar 20 dandelion greens or mixed spring greens 1 small Gala apple -- julienned 1/4 cup pistachios -- toasted and coarsely chopped Roast beet at 375F for 2 to 2 1/2 hours, or until tender. Remove from oven and let cool. Peel skin, removing brown outer portion. Cut peeled beet into batons and set aside. Place shallot and spray with cooking oil (orig was: 3 tablespoons of olive oil) in a small ovenproof pan and bake at 375F for 30 minutes, or until tender. Remove from pan and reserve olive oil. Remove tough outer layer of the shallot and cut into thin pieces. Coarsely chop half of the roasted chile and place it in blender with reserved oil the shallots were cooked in and the water. Puree until smooth, then strain. Season with salt and pepper and store in refrigerator. Cut remaining chile into small dice and place in a small bowl with vinegar. Slowly whisk in remaining 3 tablespoons olive oil and season with salt and pepper. Lightly toss dandelion greens, shallot, white beets and apple with vinaigrette and season with salt and pepper. Arrange apple, beet and shallot mixture on top of greens. Place pistachios around greens. Spoon chile puree on top of and around salad. EACH: 362 cals, 25g fat, 56%cff. Recipe from CHARLIE TROTTER'S VEGETABLES by Charlie Trotter, 1996, Ten Speed Press. acq: kitpath@earthlink.net 4/99 - - - - - - - - - - - - - - - - - - - NOTES : This has too much oil!!! but I don't want to edit out the oil until I've tried it. I saw white beets at the supermarket yesterday. I don't see why we can't roast the beets and the pepper and the shallot and toss with spring greens and pistachios with either apple or lemon juice. Serves 4 * Exported from MasterCook * Rosemary Lemon Chicken With Vegetables Recipe By :Net Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 skinless chicken breasts 1/2 cup lemon juice 1 tsp lemon peel -- finely grated 2 Tbsp honey 2 Tbsp vegetable oil 2 Tbsp fresh rosemary leaves -- chopped 1 pound baby red potatoes -- (8) 1 pound carrots -- (8) peeled Parboil potatoes and carrots (about 5 minutes). Rinse in cool water, drain and set aside. Marinate chicken in rest of ingredients for 30 minutes to several hours. Cover and bake at 375 for 30 minutes. Remove cover , add potatoes and carrots, and bake for another 20 minutes. >From: "Emmylyn" - - - - - - - - - - - - - - - - - - - NOTES : I made this for my hubby and he just loved it!! --- The %CFF is 18.6% (10 gms fat per serving). Well within this list's guidelines. Frankly, the finished dish is probably even lower than that, as you don't eat all of the marinade. If you wanted to lower the fat even more, you could reduce the amount of oil in the marinade. If you need more liquid, after reducing the oil, you could add some water, more lemon juice, or even orange juice. [ecr] --- Well, I'd cut down that oil to about 2 tsp, and use some chicken or vegetable broth instead. Or use a low or no-fat Italian dressing instead of oil. Maybe some white wine or balsamic vinegar. I'm an inveterate tamperer with ingredients. [Gayle Smith ]