* Exported from MasterCook * A Menu : Middle Eastern Grilled Chicken Recipe By :Middle Eastern Cooking Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Kidney Bean Salad (Osborne) -- see recipe 3 cups cooked rice -- brown or rice cumin seed orange zest chopped fresh cilantro -- garnish 2 large oranges -- peeled and sliced Grilled Lemon-Peanut Butter Chicken (Osborne) -- see recipe Mix the kidney beans with the dressing and store in the refrigerator for about 1 hour. Assemble for service on lettuce leaves. Meanwhile, steam the rice mixed with a pinch each of cumin seed and orange zest. Top with fresh cilantro; stir. Arrange on a plate, ring with orange slices. Garnish with more cilantro, if desired. Grill the chicken. Serve with extra sauce. EACH 536 cals; 15g fat (26%); 9g fiber; 10 PTS; 41g protein (82%) Source: "Middle Eastern cooking by Christine Osborne, 1997 Prion" S(Tested by): "Hanneman 2000-May" - - - - - - - - - - - - - - - - - - - NOTES : This is a treat-yourself meal. The chicken dish -- all by itself has higher fat than we would like; from it's olive oil and nuts. Roasted Peanut Butter is better than alleve for what ails me!-) I recommend the kidney bean salad for people like Bob whose idea of a salad starts with beans. * Exported from MasterCook * About Office Lunch Bites Recipe By :Joan Salge Blake, M.S., R.D. Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- whole-grains fruit vegetables lean protein some fat lowfat dairy A healthy midday meal with staying power: whole grains, fruits, vegetables, a couple of ounces of lean protein, and some fat. To round out your meal, a sandwich, wrap, or pita pocket, coupled with vegetable sticks, a tossed salad, or vegetable soup, followed by a piece of fruit and a carton of skim or low-fat milk or yogurt, is just what you want to hit all of the nutritional nails right on the head. To make eating healthfully at your cubicle easier, stock the office refrigerator with cartons of yogurt, fresh fruit, salad fixings, and low-fat dressings. With these foods ready to go, all you have to worry about is carting your sandwich to work each day. Here are a week's worth of my quick and easy lunchtime fixes to get you started: Lunchtime Picks: see recipes Goat Cheese Pita Pocket Turkey and Dried Cranberries Sandwich Salmon Salad Sandwich Bean and Basil Pita Pocket Greek Pita Pocket Source: "http://www.thrive.net/eats/lunch/lunch.sandwich.recipes.html" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 03 May 2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Adreana's Greek Pasta Salad Recipe By :smithwe@uvmain.uvsc.edu Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Mediterranean Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound rotini 1 pound boneless skinless chicken breasts 3 stalks celery -- chopped 1 red bell pepper -- chopped 2 1/4 ounces black olives -- sliced 4 ounces feta cheese -- drained & crumbled 3 green onions -- finely sliced 16 ounces fat-free Italian salad dressing Cook chicken in water to cover with 1 bay leaf. Bring to boil and cook for 30 min. or until juices run clear. Cool and remove skins. Or, you can cook chicken in frying pan until cooked through. Cut into bite size pieces. Cook noodles and drain. Add all ingredients and mix well. I use only about half the bottle of dressing and then put the rest on the table if someone wants more. Serve warm or cold. Serves 6 From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ala Pilaf (Cracked Wheat Bulgur) Recipe By :Krusteaz Ala Box Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Mediterranean Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons butter or margarine 1/2 cup celery -- chopped 1 medium onion -- chopped 1/2 cup fresh mushrooms -- sliced 1 cup cracked wheat bulgur -- uncooked 1/4 teaspoon dill weed 1/4 teaspoon oregano 1/2 teaspoon salt 1/4 teaspoon pepper 2 cups beef or chicken bouillon 1 tablespoon parsley -- chopped 2 tablespoons pimiento -- chopped Melt butter in large skillet; add vegetables and Ala. Stir constantly until vegetables are tender and Ala is golden. Add seasonings and bouillon, cover and bring to boil. Reduce heat and simmer 15 minutes. Stir in parsley and pimiento just before serving. Variations: add chopped green pepper, chopped nuts, grated carrots or sliced ripe olives. Description: "Pictured on boxes of Krusteaz Ala before they changed the brain." From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : ALA Pilaf is unique, somewhat like rice, with nut-like flavor and chewy texture. * Exported from MasterCook * Ala Stuffing (Cracked Wheat Bulgur) Recipe By :Krusteaz Grain Gourmet Solutions Serving Size : 12 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Mediterranean Stuffing Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup butter or margarine 1 cup celery -- chopped 1 medium onion -- chopped 2 cups cracked wheat bulgur -- uncooked 2 teaspoons salt 1/4 teaspoon pepper 1/2 teaspoon sage 1/2 teaspoon marjoram 1 cup chicken bouillon 4 cups cold water Melt butter in large skillet; add vegetables and Ala. Stir constantly until vegetables are tender and Ala is golden. Add seasonings, bouillon and water; cover and bring to boil. Reduce heat and simmer 15 minutes. Stuff poultry or chops just before cooking. Allow 2/3 cup stuffing per pound of poultry. Source: "http://www.krusteaz.com/" Yield: "6 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Alsatian Onion Pie Recipe By :Gail Null, "The New Vegetarian Cookbook" Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Mediterranean Pies, Crusts & Pastry Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons Oil (he recommends corn) 3 large Onions -- finely diced 1 cup Soy milk 1/3 cup Firm tofu -- crushed by hand 1 1/2 teaspoons Sea salt 1/4 teaspoon Black pepper 1/8 teaspoon Nutmeg 2 tablespoon Unbleached flour 1 tablespoon Couscous 1 Wholewheat pie shell -- in a 10-inch tart shell Saute onions in oil (I added 1/2 cup water to prevent burning, or you could substitute water for the oil to reduce fat), until translucent and mostly soft. Blend the soy milk, tofu, salt, pepper, nutmeg, and flour until smooth. Then combine the onions, the soy milk mixture and the couscous. Pour into the prepared pie shell. Bake in a preheated oven at 350 degrees F for about 30 minutes. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Berry Salsa With Cinnamon Chips Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Microwave Salsa Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 lg flour tortillas water 1 tbsp sugar 1/2 tsp cinnamon Salsa: 2 med Granny Smith Apples 1 cup strawberries -- hulled and sliced 1 kiwi fruit -- peeled and chopped 1 sm orange 2 tbsp brown sugar 2 tbsp apple jelly Preheat oven to 475. Brush tortillas with water using a pastry brush. Combine sugar and cinnamon; sprinkle over tortillas. Place wedges on baking sheet. Cut each tortilla into eight wedges. Bake 5-7 minutes or until golden brown. Remove to cooling rack. Meanwhile, peel, core and slice apples. Cut apples into quarters and chop. Hull strawberries and kiwi. Slice strawberries with an egg slicer. Chop kiwi. Zest orange using lemon zester. Juice orange with juicer. Combine prepared fruit, orange zest, orange juice, brown sugar and apple jelly in bowl. Serve fruit salsa with cinnamon chips. From miller@micro.ti.com (Jenni Miller) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Asian Coleslaw Recipe By :Good Housekeeping Serving Size : 16 Preparation Time :0:00 Categories : Eat-LF Mailing List Oriental Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup seasoned rice vinegar 2 tablespoons vegetable oil 2 teaspoons Toasted sesame oil 3/4 teaspoon salt 2 1/2 pounds savoy cabbage -- thinly sliced and tough ribs discarded 16 ounces carrots -- shredded 4 green onions -- thinly sliced 1/2 cup chopped fresh cilantro leaves 1. In large bowl, with wire whisk or fork, mix rice vinegar, vegetable oil, sesame oil, and salt. 2. Add cabbage, carrots, green onions, and cilantro; toss well. If not serving right away, cover and refrigerate. Each serving: About 55 calories, 2 g protein, 9 g carbohydrate, 2 g total fat (0 g saturated), 0 mg cholesterol, 260 mg sodium. Description: "A crisp low-calorie side dish" Source: "Home Arts" S(Archived by): "Pat Hanneman 5-27-00" Start to Finish Time: "0:30" - - - - - - - - - - - - - - - - - - - NOTES : To cut prep time, use a food processor to slice the cabbage and shred the carrots. * Exported from MasterCook * Asparagus Pae Recipe By :Lee Harvey & Helen Chambers (R.D. of the Ontario Dietetic As Serving Size : 6 Preparation Time :0:00 Categories : Appetizers Eat-LF Mailing List Microwave Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 ounces asparagus spear -- or frozen 1 teaspoon unflavored gelatin 2 tablespoons water 1/2 teaspoon minced garlic 1 teaspoon fat-free plain yogurt 3 ounces light cream cheese 1 dash Tabasco sauce Salt and pepper MICROWAVE INSTRUCTIONS: Thaw asparagus on defrost for 3 minutes or until ice crystals are gone (if using frozen). Save some asparagus tips for garnish. Soften gelatin in water in microwave-proof dish. Microwave on HIGH for 15 seconds to dissolve the gelatin. Put all ingredients, except reserved tips, into the blender and blend until smooth. Pour into an attractive serving dish. Chill until slightly firm. Garnish with reserved tips. Serve with thin crackers. Yield: 6 servings (1/4 cup) Calories 42, Total Fat 3g, Fibre 1 WW Points = .5 Source: "Eat Light & Love It. (Published September 1988) H.C. Publishing, Ottawa, ON" S(Formatted & Typos by): "Helen D. (hdeacey@home.com)" Yield: "1 1/2 cups" - - - - - - - - - - - - - - - - - - - NOTES : According to my Panasonic Microwave 950W booklet, because ovens are 10% faster than older ovens there are two methods to adjust recipes: Select one power level lower than your recipe requires and use the recommended cooking time; or reduce the cooking time by 10% but use the recommended power level . Always check food before the shortest cooking time has lapsed. * Exported from MasterCook * Athenian Stuffed Potatoes Recipe By :Cooking Light YEAR: 1996 ISSUE: Sept PAGE: 140 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Mediterranean Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 baking potatoes 6 ounces marinated artichoke hearts -- undrained 2 teaspoons olive oil 1 cup diced onion 1 cup diced green bell pepper 1 cup diced red bell pepper 1 cup diced tomato 2 garlic cloves -- minced 1 cup crumbled feta cheese 2 tablespoons kalamata olives -- minced 1 teaspoon dried oregano Preheat oven to 375 degrees. Wrap potatoes in aluminum foil, and bake at 375 degrees for 1 hour or until potatoes are tender. Drain marinated artichokes in a colander over a bowl, reserving 1 tablespoon marinade. Chop artichokes, and set aside. Heat olive oil in a large nonstick skillet over medium-high heat. Add onion, bell peppers, tomato, and garlic, and saute 8 minutes. Add artichokes, reserved marinade, cheese, olives, and oregano, and saute 1 minute or until thoroughly heated. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : To serve, unwrap potatoes. Split open each potato; fluff pulp with a fork. Spoon 3/4 cup vegetable mixture into center of each potato. * Exported from MasterCook * Athenian Style Chicken Kabobs Recipe By :AD in Cooking Light Magazine, September 1996 Serving Size : 4 Preparation Time :0:10 Categories : Appetizers Chicken Eat-LF Mailing List Mediterranean Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup plain low-fat yogurt 2 tablespoons lemon juice 1 garlic clove -- minced 1 teaspoon dried oregano 12 ounces boneless skinless chicken breast halves-3 -- cut in 1" pieces 1 medium red bell pepper -- cut in 1" pieces 1 medium zucchini -- cut in 1/4" slices 1 large red onion -- cut in wedges 10 ounces couscous 1/2 cup feta cheese -- crumbled 2 tablespoons chopped fresh parsley -- optional In small bowl, combine yogurt, lemon juice, garlic and oregano. Thread chicken, red pepper, zucchini and red onion alternately onto 4 skewers; baste once with yogurt mixture; discard remaining. Grill or broil kabobs for 5 minutes. Turn and grill an additional 5 minutes. Meanwhile, prepare couscous according to package directions. Stir in feta and parsley. Serve kabobs over bed of couscous. Serves 4. Cooking time 10 minutes. Typos by Gail Shermeyer, 4paws@netrax.net. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Aztec Couscous Recipe By :Short-Cut Vegetarian by Lorna Sass Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup Whole Wheat Couscous 1/2 Teaspoon Ground Cumin 1 Teaspoon Salt -- Or To Taste 1 1/4 Cups Boiling Water 15 Ounces Black Beans -- Drained 1 Cup Corn 1/2 Cup Red Onion -- Finely Diced 1/4 Cup Cilantro -- Finely Minced 1 Jalapeno -- Seeded And Diced 2 Tablespoons Roasted Garlic Olive Oil 4 Tablespoons Lime Juice Place the couscous, cumin and salt in large heatproof bowl and pour 1 cup boiling water on top. Cover tightly and let sit until all the liquid is absorbed, about 10 minutes. If the couscous is not quite tender, stir in an additional 1/4 cup boiling water, cover and let sit for a few minutes longer. Fluff up with a fork. Toss in the beans, corn, onion, cilantro and jalapeno. Mix in the olive oil and enough lime juice to give the salad a puckery edge. Serve warm or at room temperature. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Apples #4 Recipe By : Rachel Miller Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 apples -- peeled and cored, -- but left whole 2 tablespoons raisins 1/2 cup orange juice 1 teaspoon ground cinnamon Dip the apples into the orange juice to coat. Stuff the raisins inside the apple, then place in a shallow baking dish. Sprinkle the cinnamon over the apples. Bake at 350 degrees F for about 25 minutes. The apples can be served warm or cold. from: recipestoday.com From "Tina Bell" - - - - - - - - - - - - - - - - - - - NOTES : Tart apples baked with orange juice, cinnamon and raisins. * Exported from MasterCook * Baked Potato Soup #4 Recipe By :Joanna Lund Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup chopped onion 1 can Healthy Request Cream of Mushroom Soup -- (10 3/4 ounce) 1 1/2 cups Carnation Evaporated Skim Milk -- one 12 oz can 2 cups baked russet potatoes -- (12 ounces) -- unpeeled & diced 1/4 cup Hormel Bacon Bits -- or imitation -- bacon-flavored pieces 3/4 cup shredded Kraft reduced-fat Cheddar cheese -- (3 ounces) 1/4 cup chopped onion In a large saucepan sprayed with butter-flavored cooking spray, saute onion for 5 minutes or until tender. Add mushroom soup, evaporated skim milk, potatoes, and bacon bits. Mix well to combine. Lower heat and simmer for 10 minutes, stirring occasionally. Stir in Cheddar cheese and green onion. Continue simmering for 5 minutes or until cheese melts, stirring often. Yield: "4 cups" Source: "www.healthyexchanges.com From "Christine F. Muehling" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baked Tunisian Eggah Recipe By :Mediterranean Light, Martha Rose Shulman Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Eat-LF Mailing List Mediterranean Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -------- ------------ -------------------------------- sauteing liquid - orig was 1 tbsp olive oil 1 onion -- thinly sliced 4 garlic cloves -- thinly sliced 1 green bell pepper -- seeded and thinly sliced 1 red bell pepper -- seeded and thinly sliced 2 zucchini -- sliced about 1/4 inch thick 1 pound ripe tomatoes -- (4 to 5) peeled and cut into wedges 1/8 teaspoon cayenne pepper -- (to taste) to 1/4tsp 3/4 teaspoon ground cumin 1/2 teaspoon ground coriander 1/2 teaspoon ground cinnamon sea salt and freshly ground pepper 3 eggs 6 egg whites -- (orig was 6 eggs) 4 tablespoons chopped fresh parsley "In Middle Eastern countries breakfast is a big meal that includes grains, beans, and vegetables, dishes most of us wouldn't think of eating in the morning, such as hummus and ful (beans), falafels, other Middles Eastern salads, and vegetables like tomatoes, cucumbers, sweet peppers, and onions, These hearty breakfasts stick to the ribs all day, and often one does not eat again until the evening meal." MAKES 4 TO 6 SERVlNGS Heat the olive oil in a large heavy-bottomed lidded frying pan or casserole and add the onion and garlic. Saute gently until the onion begins to soften. Add the green and red peppers and continue to saute 5 minutes, stirring. Add the zucchini and continue to saute 5 minutes. Stir in the tomatoes, spices, and sea salt and pepper to taste Stir together, cover, and reduce heat. Simmer gently for 20 minutes or until the vegetables are cooked through and fragrant. If they begin to stick to the bottom of the pan, add a little water. Correct seasonings and remove from the heat. Meanwhile, preheat the oven to 350 degrees and oil a baking dish large enough to accommodate the vegetables and eggs. Beat the eggs in a large bowl and add the parsley. Stir in the vegetable mixture, correct seasonings again, and turn into the prepared baking dish. Cover and bake 30 minutes. Remove the cover and bake another 10 minutes or until the top is nicely browned and the eggs set. Serve at once, or allow it to cool and serve, cut into squares, as an appetizer. The eggah will keep a day or two in the refrigerator. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : The eggah is a Tunisian version of a Spanish omelet, but it's baked, like a quiche. It makes a nice, fragrant luncheon dish or light supper. * Exported from MasterCook * Balsamic-glazed Scallops With Rice Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups water 1 tablespoon balsamic vinegar 1/4 teaspoon salt 1 cup long-grain rice 1 tablespoon olive oil 1 1/2 pounds sea scallops 1/4 cup balsamic vinegar 1 tablespoon honey 1 teaspoon dried marjoram Chives with blossoms -- (optional) Combine first 3 ingredients in a medium saucepan; bring to a boil. Add rice; cover, reduce heat, and simmer 20 minutes or until rice is tender and liquid is absorbed. Remove from heat; set aside (do not uncover rice). Heat oil in a large nonstick skillet over medium-high heat until hot. Add scallops; saute 5 minutes. Remove scallops from skillet; set aside. Add 1/4 cup vinegar, honey, and marjoram to skillet; bring to a boil. Reduce heat to medium; cook 3 minutes. Return scallops to skillet; cook 2 minutes or until thoroughly heated. Serve scallops and sauce over rice. Garnish with chives, if desired. Yield: 4 servings (serving size: one-fourth of scallop mixture and 3/4 cup rice) Source: "Weight Watchers Magazine, June 1999 pg86" S(Typed, Formatted & WW Points): "Helen D. (hdeacey@home.com) May 2000" - - - - - - - - - - - - - - - - - - - NOTES : Nutritional Summary according to magazine: (1/4 of recipe plus 3/4 cup rice) Calories 365 (12% from fat) protein 31.9g, Fat 5g (Sat 0.7), Carbohydrates 45.7g, Fibre 0.6, Cholesterol 56mg, Iron 2.8mg, Sodium423.mg, Calcium 57mg. Points: 8 Exchange 3 Starch, 3 Very Lean Meat, 1/2 Fat. * Exported from MasterCook * Balsamic-roasted Carrots Recipe By : Serving Size : 3 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds carrots -- (about 12 large) 1/4 cup balsamic vinegar 2 teaspoons olive oil 1/4 teaspoon salt 1/4 teaspoon pepper vegetable cooking spray Preheat oven to 375F. Cut carrots in half lengthwise; cut diagonally into 1-inch pieces to equal 5 cups. Combine carrots and next 4 ingredients in a bowl; stir well. Spoon carrots mixture onto a jelly-roll pan coated with cooking spray. Bake at 375°F. for 40 minutes or until carrots are soft and browned, stirring every 15 minutes. Yield: 3 servings (serving size 1 cup) Source: "WW Magazine, July/August 1997" S(Typed, Formatted & WW Points): " added by Helen Deacey (hdeacey@home.com)" Yield: "3 cups" - - - - - - - - - - - - - - - - - - - NOTES : Per Serving according to magazine: Calories 125 (26% from fat), Protein 22g, Fat 3.6g, Carbohydrates 22.8g, Fibre 7g, Cholesterol 0mg, Iron 1.2mg, Sodium 272mg, Calcium60mg 1 FR/V, 1 FA WW Points = 1 * Exported from MasterCook * Barbecued Scallops With Saffron Couscous Recipe By :Cooking Light Magazine, January/February 1996 Serving Size : 4 Preparation Time :0:00 Categories : Appetizers Eat-LF Mailing List Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup ketchup 1/4 cup plum sauce 2 tablespoons fresh lime juice 1 tablespoon prepared horseradish 1/8 teaspoon pepper 16 large sea scallops --about 1 1/2 pounds 1 1/4 cups water 1 cup chopped tomato 1/3 cup diced carrot 1/3 cup chopped onion 1/4 cup chopped celery 1/4 teaspoon salt 1/4 teaspoon saffron threads -- crushed 1/8 teaspoon pepper 1 cup uncooked couscous 2 teaspoons extra-virgin olive oil 1. Combine first 5 ingredients in a bowl; stir well. Arrange scallops in a single layer in a 1 1/2-quart casserole; spoon about 6 tablespoons ketchup mixture over scallops. Cover and chill 30 minutes. 2. Combine water and next 7 ingredients (water through pepper) in a medium saucepan, and bring to a boil; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Add oil, and fluff with a fork. 3. Uncover scallops, and broil 6 minutes on each side or until done. Spoon couscous mixture onto individual plates; top with scallops, and drizzle with remaining ketchup mixture. Garnish with fresh fruit slices and parsley, if desired. Yield: 4 servings (serving size: 1 cup couscous, 4 scallops, and 1 tablespoon sauce). CALORIES 380 (10% from fat); FAT 4.2g (sat 0.5g, mono 1.8g, poly 0.8g); PROTEIN 35g; CARB 50.3g; FIBER 3.2g; CHOL 56mg; IRON 1.9mg; SODIUM 935mg; CALCIUM 67mg. Busted by Gail Shermeyer <4paws@netrax.net> From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Barley And Mushroom Casserole Recipe By :Weight Watchers Perfect Food Perfect Health Magazine, pg 10 Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 1/2 ounces shiitake mushrooms -- dried, I presume 1 tablespoon stick margarine 8 ounces presliced mushrooms 4 cups water 1 cup uncooked pearl barley 1 ounce onion soup mix -- Lipton Recipe Secrets Chopped fresh chives -- optional 1. Preheat oven to 350 degrees F. 2. Remove and discard stems from shiitake mushrooms; slice mushroom caps. heat margarine in a medium nonstick skillet over medium-high heat. Add shiitake and presliced mushrooms; saute 5 minutes or until tender. Set aside. 3. Combine water, barley, and onion soup mix in a 3-quart casserole; stir in mushroom mixture. Cover and bake at 350 degrees for 1 hour and 15 minutes or until most of liquid is absorbed. Garnish with chives, if desired. Yield: 6 servings. Serving size (about 3/4 cup) According to the magazine: Per serving: Cal 161 (14% from fat); Pro 4.4g; Fat 2.5g (sat 0.5g); Carb 31g; Fib 5.9g; Chol 0mg; Iron 1.5mg; Sod 434mg; Calc 13mg Exchanges: 2 Starch Weight Watcher Points: 2 From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : MC formatted by Sue B. on 11/11/98. Submitted by Sue B. on 11/11/98 to the W. W. Forum. * Exported from MasterCook * Barley Pilaf With Mushrooms Recipe By :unknown Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 teaspoons olive oil 2 cups onion -- chopped 1/2 pound mushrooms -- thinly sliced 1 bay leaf 1 cup pearl barley 2 cups water 3 tablespoons fresh parsley -- minced Heat oil in a heavy saucepan over medium heat. Saute onion, mushrooms and bay leaf 5 minutes, stirring, until onion is softened. Stir in barley, water and salt and pepper to taste. Bring to a boil. Reduce heat to low, cover pan and simmer 30-35 minutes, or until liquid is absorbed and barley is tender. Discard bay leaf and stir in parsley. Fluff with a fork before serving. Prep: 5 min, Cook: 35 min. Per serving: calories 256, fat 5.4g, 18% calories from fat, cholesterol 0mg, protein 7.0g, carbohydrates 47.5g, fiber 9.4g, sugar 5.3g, sodium 14mg, diet points 4.2. (1-2-3 PTS=2) Source: "http://www.mealsforyou.com/" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Basil And Lemon Barley With Goat's Milk Feta Recipe By :Shape Magazine, May 1999 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon canola oil 1 small white onions -- minced 1 clove garlic -- minced Grated zest of 1 medium lemon 1 1/2 cups pearl barley 1 teaspoon salt 1 dried bay leaf 3 cups nonfat chicken broth -- heated and divided 2 tablespoons grated Parmesan cheese 1/4 cup loosely packed chopped fresh basil 1 medium lemon -- Juice of 1/4 cup crumbled goat's milk feta 1/4 cup chopped fresh parsley In a large saucepan, warm oil over medium heat and saute onion, garlic and lemon zest for 1 minute. Do not brown. Add barley, salt and bay leaf. Stir in 1/2 cup hot stock. Cook over medium heat, stirring frequently until stock is absorbed, 3-5 minutes. Repeat, adding 1/2 cup stock at a time, until all stock is absorbed and barley is al dente, or tender but firm. Remove from heat and add Parmesan, basil and lemon juice. Remove bay leaf and adjust seasoning to taste. Divide between 4 plates and serve hot, topped with feta and parsley. NOTE: Pearl barley is prepared like Arborio rice. Don't rinse it, the starch gives it a creamy risotto-like texture. You can use regular feta, but it tends to be slightly higher in fat. Posted to MC-Recipe List by April, 1999. By Traci Gionfriddo on Apr 13, 1999. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bbq Beans By Purple Smoke Recipe By :Purple Smoke Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 slices bacon 1 medium onion -- chopped 1/2 cup catsup 3 Tablespoons dark brown sugar -- packed 1 Tablespoon cider vinegar 1 teaspoon salt 1 teaspoon dry mustard 48 ounces pork and beans -- (3 16 oz cans) Slowly fry the bacon in a heavy skillet over medium heat until crisp, about 5 minutes. Transfer bacon to paper towels; reserve drippings. Add onion to the skillet with the drippings and cook until translucent, stirring occasionally, about 7 minutes. Transfer the onions to a large Dutch Oven. Add next 5 ingredients to the Dutch Oven. Mix. Crumble bacon and add to onion mixture. Mix in the beans. Cook on/in BBQ or in 350 degree oven or until mixture bubbles. http://ourworld.compuserve.com/homepages/dub_egbert/beans.htm Formatted by Russell Fletcher GIMPLIMP@EFFECTNET.COM - - - - - - - - - - - - - - - - - - - NOTES : These beans are really good. I was surprised to find them 18.3% CFF. * Exported from MasterCook * Bean And Basil Pita Pocket Recipe By :Joan Salge Blake, for Thrive online Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Mediterranean Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Joan's Bean And Basil Spread -- see recipe 1 whole-wheat pita -- (6 1/2 inches) mixed salad greens or tossed salad Spread bean and basil spread on inside of pita pocket. Tuck in tossed salad. Per pita pocket (according to publisher) - Calories: 387, Fat: 8.5 grams, Saturated fat: <1 gram, Cholesterol: 0, Fiber: 13.5 grams Source: "http://www.thrive.net/eats/" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 03 May 2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bean And Lentil Salad With Orange Vinaigrette Recipe By :Executive Chef Leopoldo Gonzalez, The Greenhouse, Arlington, Serving Size : 10 Preparation Time :0:00 Categories : Eat-LF Mailing List Salad Dressings Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups Green lentils, cooked -- (canned) rinse and drain 1/2 cup black beans, canned -- rinse and drain 1/2 Cup navy beans, canned -- rinse and drain 1/2 cup red bell peppers -- diced 1/2 cup green bell peppers -- diced 1/2 cup carrots -- diced, blanched 1/2 cup corn -- roasted 1/2 cup red onion -- diced 2 tablespoons fresh basil leaves -- chopped 2 tablespoons fresh cilantro -- chopped 1 Jalapeno -- seeded, minced 1 cup orange juice 2 tablespoons fresh lime juice 1/2 cup rice vinegar 1/2 cup orange sections Salt and pepper to taste Combine ingredients. Season to taste. Serve chilled or at room temperature. Source: "http://www.rimag.com/23/food_bj.htm" S(Formatted by Whome40@aol.com May 2000): "" Yield: "5 cups" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bean And Pasta Salad #2 Recipe By :Pillsbury Classic Cookbooks April 1994 #158 Serving Size : 12 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Pasta Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **DRESSING** 1/4 cup olive oil -- or vegetable oil 1/4 cup red wine vinegar 2 teaspoon lemon juice 1 teaspoon sugar 1/2 teaspoon salt 1/2 teaspoon dried basil -- leaves 1/4 teaspoon ground red pepper -- (cayenne) **SALAD** 8 ounces pasta -- (3-1/2 cups), farfalle (bow-tie pasta) 15 1/2 ounces great northern beans, canned -- drained (1 can) 15 1/2 ounces canned kidney beans -- drained (1 can) 7 1/4 ounces roasted red peppers -- (1 jar) drained, cut into strips 2 tablespoon chopped fresh chives Spinach leaves -- if desired In small jar with tight-fitting lid, combine all dressing ingredients; shake well. Cook pasta to desire doneness as directed on package. Drain; rinse with cold water. Place in large bowl. Add 1 or 2 tablespoons of the dressing; stir gently to coat. Refrigerate pasta and dressing until chilled, about 1 hour. To serve, add beans, roasted red peppers and chives to pasta; toss gently. Add remaining dressing; toss gently. Serve on spinach leaves. 6 (1 cup) serving From hdeacey@home.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Beef Stroganoff #3 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons. margarine 2 onions 1 lb. lean beef strips 2 tablespoons. flour 1 cup water 1 tablespoons. beef bouillon granules 1 tsp. beef bouillon granules 2 tsp. ketchup 2 tsp. garlic powder 1/2 lb. fresh mushrooms 6 cups egg noodles Prep: 5 min, Cook: 30 min. Slice mushrooms and chop onions; set aside in separate bowls. Melt margarine in large nonstick skillet over medium-high heat; add onions and beef; brown for 10 minutes. Add flour; brown for an additional 2 to 3 minutes. Reduce heat; stir in water, bouillon, ketchup, garlic powder and mushrooms. Cover and simmer 15 minutes. Stir in sour cream, add pepper to taste; simmer 5 minutes. Serve over cooked noodles (1 cup of cooked egg noodles per person). This recipe serves 6, so measure 1/6 of the batch for yourself. Recipe used with permission from POWER NUTRITION FOR YOUR CHRONIC ILLNESS, Macmillan 1998, Kristine Napier. Per serving: Calories 447, Fat 13.2g, 26% Calories from Fat, Cholesterol 80mg, Protein 26.2g, Carbohydrates 53.8g, Fiber 2.9g, Sodium 763mg, Calcium 67.7mg. from nutrio.com From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Beets In Vinegar Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- distilled water -- unchlorinated 1 pound small beets 1 quart white wine vinegar 6 black peppercorns 1/2 teaspoon cracked pepper 1 small red bird pepper 20 fresh white pearl onions Equipment: two saucepans canning jars and lids Cook the beets in boiling salted water for twenty to twenty-five minutes or until tender. In another saucepan, combine the vinegar with all of the pepper. Bring this mixture of a boil and cook it for two minutes. Remove it from the heat and let the pan cool. Peel the pearly onions. When the beets are done, let them cool only slightly, peeling them while still warm. Put then in a jar with the onions and pour in the seasoned vinegar. Let the contents cool before closing the jars. Store then in a cool place. The beets will be ready to eat in about two weeks. Source: "Keeping Food Fresh, the Gardeners and Farmers of Terre Vivante 1999 Chealsea" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Be sure to use unchlorinated water. I have pickled beets without processing, but I've always stored in the refrigerator and replenished the vinegar if it exposes the beets. Then we eat the beets quickly - within about 5 days. This recipe doesn't use a processor, doesn't mention refrigeration. and says the beets will be ready in two weeks. * Exported from MasterCook * Bouillabaisse Recipe By :Light & Easy Diabetes Cuisine Serving Size : 6 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound mussels -- (optional) 1/2 pound medium-size shrimp 1/2 pound halibut fillets -- or cod fillets 1 teaspoon virgin olive oil 2 shallots -- chopped 2 garlic cloves -- minced 2 1/2 cups canned Italian plum tomatoes 2 cups clam juice or fish stock 1/2 cup dry white wine 1/2 teaspoon dried leaf basil 1/4 teaspoon dried leaf thyme 1/4 teaspoon hot pepper flakes -- (1/4 to 1/2) 1/2 teaspoon pepper 1 bay leaf 1/2 pound bay scallops Scrub mussels well to rid them of beards and sand. Discard any open ones. Peel and devein shrimp. Cut halibut into bite-size pieces. In a large non-stick saucepan, heat oil. Add shallots and cook until soft. Add garlic and tomatoes, cook, stirring, 1 minute. Add clam juice, wine, basil, thyme, pepper flakes, pepper and bay leaf. Bring to a boil, reduce heat and simmer 15 minutes. Add halibut and simmer 5 minutes. Add shrimp and scallops and cook 5 minutes more. Add mussels, cover pan and simmer about 5 minutes until mussels open, discarding any that do not open. Discard bay leaf. Per Serving: Calories 203 Protein 28 g Carbohydrates 12 g Total Fat 3 g (0.7 g. sat.) Sodium 584 mg % calories from fat 13 Fiber 0.8g Cholesterol 108 mg From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Braised Leeks With Warm Tomato Vinaigrette Recipe By :Prevention Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Microwave Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 large leeks 3 tablespoons defatted chicken broth 1 medium ripe tomato 2 tablespoons red wine vinegar 2 teaspoons olive oil -- plus 1 tsp if desired 2 tablespoons defatted chicken broth 1 clove garlic -- minced Clean the leeks under running water, removing all their sand. Slice off the roots and tough green ends. Then slice each leek in half vertically, taking care not to disrupt the petal formation. Set the leeks cut side down in a Starburst pattern with the white parts at the center, in a 9-inch (23-cm) glass pie dish. Sprinkle with the 3 Tbs (45 ml) of stock and cover with vented plastic wrap. Microwave on full power for 4 1/2 to 5 minutes or until the leeks are tender, rotating the dish midway. Let them stand while you prepare the vinaigrette. In a processor or blender combine the tomato, vinegar, oil, remaining stock and garlic and whiz until well combined. When you're ready to serve, pour the vinaigrette into a small bowl, cover with plastic wrap and microwave on full power for about 5 seconds, or until warm. Then pour it in a pool onto a serving plate and set the leeks in, cut side down. Source: "Healthy Microwave Cooking, by Judith Benn Hurley (1988)" S(Archived by): "Pat Hanneman (kitpath@earthlink.net) on 20 May 2000" - - - - - - - - - - - - - - - - - - - NOTES : The vinaigrette is also delicious with cooked asparagus, zucchini slices, carrot buttons, broccoli, green and wax beans and cold poached chicken and fish. * Exported from MasterCook * Breakfast Casserole #2 (Pennsylvania Dutch "Cowboy") Recipe By :Trail Boss's Cowboy Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Breakfast Casseroles Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 large eggs 1 teaspoon salt 2 slices white bread -- cubed 1 cup sharp/mild cheddar shreds * 2 cups milk 1 teaspoon dry mustard 1 pound sausage -- browned and drained * Use either sharp or mild Shredded Cheddar Cheese. Beat eggs, add milk, salt and mustard, mixing well. Grease bottom of 9 x 13 baking dish. Place in layer of bread cubes, the sausage, then cheese. Pour egg mixture over the top. Refrigerate overnight. Bake at 350 degrees F. for 45 minutes. Let stand about 5 minutes before cutting. MC formatted by Martha Hicks using MC_Buster 2.0i & NTP. NOTE: For 8 people use 3 slices of bread and 8 eggs. From "Susan D.Sherbondy" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Brined Grilled Salmon Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Grilled, Smoked, BBQ Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup salt 1 cup sugar 7 cups water 1 1/2 lbs salmon fillets 2 tablespoons vegetable oil 1 1/2 tsps paprika 1 tsp white pepper Dissolve salt and sugar in 2 cups of hot water in a gallon sized zip top bag or a very large bowl. Add the cold water and the salmon, remove all of the air (if using a bowl, weigh down the fish) and seal. Refrigerate 20 minutes. You have just brined the fish. Heat the grill to medium Remove the salmon and pat it dry. Rub the salmon with oil on both sides, then dust with paprika and pepper. Grill the salmon 4 minutes on each side, or until it flakes easily with a fork and is as done as you like. Source: "Contributed by AccuMeals.com" S(Formatted by Whome40@aol.com May 2000): "" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Brown Or White Rice Recipe By :The Good Health Microwave Cookbook, Carl Jerome Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Microwave Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup rice 2 cups water -- or broth Combine 1 cup rice and 2 cups water or broth in a medium bowl and cover. Microwave on High for 25 minutes or until all the water is absorbed. From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Brunch Pizza Recipe By :Pampered Chef Serving Size : 10 Preparation Time :0:45 Categories : Breakfast Eat-LF Mailing List Microwave Pizzas & Calzones Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package Frozen shredded Hash Browns -- * see note 1 large egg salt and pepper 7 large egg equivalent 1/2 cup skim milk 1 1/2 cups lowfat cheddar cheese -- shredded Preheat oven to 400. Place parchment paper on 15 inch stone. Combine potatoes and 1 egg in bowl. Spread mixture on stone into a 14 inch circle. Pat down with back of spoon and season with salt & pepper. Bake for 20 minutes. Whisk eggs and milk. Place in microwave and cook for 3 minutes on high. Stir and cook an additional 3 minutes, stir again. Spread cooked eggs evenly over baked crust. Top with optional ingredients. Sprinkle with cheese and bake for an additional 10 minutes. Cut into squares. From "Susan D.Sherbondy" - - - - - - - - - - - - - - - - - - - NOTES : 24 oz. of patties, thawed and broken apart. Optional Ingredients: chopped onions, chopped green peppers, sliced mushrooms, bacon (cooked and crumbled), chopped ham. * Exported from MasterCook * Bulgar Recipe By :The Good Health Microwave Cookbook, Carl Jerome Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Microwave Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups bulgur 2 cups water Place 2 cups (1 lb) bulgar in a large bowl with 2 cups water. Microwave on High, uncovered for 15 minutes. Cover and let cool or serve immediately, seasoned to taste. From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bulgur And Parsley Salad Recipe By :Pillsbury Salads, Sandwiches Soups Apr/95 Serving Size : 12 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup bulgur -- uncooked 1 1/2 cup water 1/4 teaspoon salt 1 cup parsley -- chopped fresh 1/4 cup green onions -- sliced 1 large cucumber -- seeded, chopped 1 large tomato -- seeded, chopped 4 teaspoons lemon juice -- *see Note 2 tablespoons olive oil -- or vegetable oil * 1/4 teaspoon salt 2 cloves garlic -- minced * Original recipes calls for 3 tablespoons olive oil and 1/4 cup lemon juice, I lowered the olive oil to 2 tablespoons and changed the lemon juice to 4 teaspoons In medium saucepan, combine bulgur, water and 1/4 teaspoon salt. Bring to boil. Reduce heat; cover and simmer 15 minutes. Let stand 5 minutes. In large bowl, combine parsley, onions, cucumber and tomato. Stir in bulgur. In small bowl, combine lemon juice, oil, 1/4 teaspoon salt and garlic; pour over bulgur mixture; toss gently to coat. Cover; refrigerate 2 hours or until chilled. 12 (1/2 cup) servings. (Original was for 6 1 cup servings) I used less Oil and lemon juice to cut down the fat content. From hdeacey@home.com - - - - - - - - - - - - - - - - - - - NOTES : This fresh-tasting salad is a close cousin to tabbouleh, a Middle Eastern specialty that includes bulgur, cucumber, tomato, mint and parsley. We've omitted the mint and doubled the garlic in this version of the famous salad Bulgur is partially cooked cracked wheat. Because there is minimal processing, bulgur is nutritionally on a par with whole wheat. It's packed with dietary fibre, protein, iron, potassium and B vitamins. Bulgur can be cooked according to package directions, or is sometimes soaked in an equal amount of boiling water for 1/2 to 1 hour. This is just over the 30% fat content, but feel that you could substitute 1 tablespoon olive oil with either water or chicken broth without changing the taste. * Exported from MasterCook * Bulgur Chickpea Pilaf Recipe By :The Best of Pantry (Harrowsmith), p. 131 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup bulgur -- medium grain 1 teaspoon sesame oil 1/2 teaspoon vegetable oil 1 medium onion -- chopped 1 garlic clove -- minced 1 teaspoon ground cumin 10 1/2 ounces chickpeas, canned -- drained and rinsed 1 cup beef stock OR water salt freshly ground pepper 1. Place bulgur in a medium bowl, and cover with 1 cup boiling water. Let stand for 10 minutes to soften. 2. Meanwhile, heat oil in a deep, heavy skillet or a Dutch oven over medium heat. Add onion, garlic and cumin, and saute for about 5 minutes or until onion is soft but not brown. 3. Stir in chickpeas. Add bulgur and beef stock (or water) and mix well. Bring to a boil, reduce heat to low, cover, and simmer for about 10 minutes or until liquid is absorbed. If bulgur seems too wet, uncover the pan and cook over medium heat until liquid is absorbed. Fluff with a fork, season with salt and pepper, and serve hot. Serves 4. Nutritional analysis, per serving, by MasterCook 4: 246 Calories 3.2 g fat 47 g carbohydrate 12 g dietary fibre 11.5% calories from fat 2.9 starch + 0.6 vegetable + 0.5 fat exchanges Formatted in MasterCook 4 by Ellen Pickett . Posted to Eat-lf by Ellen Pickett 2000-May-9. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot Muffins With Walnut Cream Centers Recipe By :WW "Simple Light Cooking" Serving Size : 15 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/4 cups All-Purpose Flour 1/3 cup Granulated Sugar 2 teaspoons baking soda 1 teaspoon cinnamon 1 cup grated carrots 3/4 cup Raisins 1/8 cup butter -- melted 1/8 cup ICBINB-Light -- melted 1 cup nonfat buttermilk 2 eggs 2 tbsps orange juice, frozen concentrate -- no sugar added 1 tsp Vanilla 1/3 cup lowfat Cream Cheese 2 ozs finely chopped Walnuts 2 tbsps fat-free sour cream Preheat oven to 350 degrees. Line muffin cups with paper baking cups; set aside. Combine flour, sugar, cinnamon and baking soda; stir. Add carrots and raisins, stir to coat. Stir in margarine; set aside. Combine buttermilk, egg substitute, orange juice, and vanilla; stir into flour mixture. Fill each cup about 2/3 full. Combine cream cheese, walnuts, sour cream, and 1/3 TBSP sugar. Top each portion of batter with an equal amount of cheese mixture. Bake in middle rack for 20-25 minutes or until golden brown. Remove from pan to rack and cool. * Original Nutritional Analysis per serving (with lowfat buttermilk, 1/4 c margarine, egg substitute, lowfat sour cream): 236 calories, 6 g protein, 8 g fat, 35 g carbohydrate, 56 mg calcium, 260 mg sodium, 5 mg cholesterol, 2 g dietary fiber. From Betsy Burtis --- Thanks, Betsy, for sharing this one. I grated 3 carrots and used about 1+1/4 cups (un packed) or 2 1/4 carrots The trick of mixing the fat in with the dry ingredients and making a bit of crumb before adding the wet I think helped keep them light. The texture is that of a low-moisture "quick-bread" - so we could increase the carrots and perhaps plump the raisins in oj. Advice - be careful not to over cook (over dry) these muffs. They cook a bit while cooling. I split the batch into two sizes: 4 standard and "6 texas." I didn't use the cheese filling. Instead we filled each muffin 1/2-full, plopped a 1/2 tsp of whipped honey with pecan butter (a gift ;-)), then topped so that the muffin was 2/3 full. There was no surprise "bite" of the "filling" - the honey spread. oh well. Also we didn't have frozen oj concentrate; i used same amount of orange marmalade. I used all buttermilk. The flavor was good but not as flavorful as we'd like to compensate for the fat. Besides, we are spoiled by mimi's carrot raisin molasses muffins - higher fat! (sigh). We just don't have them more than about 6 times a year. So, try this recipe. Add a little more flavor: maybe orange zest and more cinnamon or pumpkin-pie spice blend. Serve with applesauce if you don't want to smother it with ICBINB!-) They will be good with soup and/or salad. [PatHanneman ] - - - - - - - - - - - - - - - - - - - NOTES : 3 WW points I did a few new recipes this weekend, and everything turned out really well. Here was breakfast this morning. I know I got this from one of the lists, so thanks to whoever posted it. I had to make some adjustments/guesses. The original posting left out the amount of carrots, so I guessed at a cup - it probably could have gone up to 1 1/2 cups. There were no spices in the recipes, so I added cinnamon. After reading the directions, I also decided to melt the butter, although it didn't say to. And I made a few adjustments to lower the fat even more. I used fat-free sour cream and buttermilk, I used a combo of butter and I Can't Believe It's Not Butter-Lite, but I used eggs instead of the substitute because I didn't have any thawed. I just put the dollop of cream cheese mixture on top and it didn't fully sink into the middle; next time I would probably either push it down in or put some batter, then cream cheese, then more batter. The original recipe said it made 12 muffins * Exported from MasterCook * Carrot Soup With Roots And Tops Recipe By :Prevention Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Microwave Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound carrots -- cut into even coins 2 tablespoons minced carrot tops or parsley 1 onion -- chopped 1 shallot -- chopped 5 dried lemongrass straws or 1/2 tsp dried lemon peel 1 teaspoon sage 1/4 cup chicken stock ADDITIONS: 1 cup buttermilk 1 cup chicken stock -- at room temperature Combine the carrots, carrot tops or parsley, onions, shallots, lemongrass or lemon peel, sage and 1/4 cup (60 ml) of stock in a 9-inch (23-cm) glass pie dish. Cover with vented plastic wrap and microwave on full power until the vegetables are tender, about 6 minutes. Stir or shake midway. Remove the lemongrass. Scoop the carrot mixture into a processor or blender and whiz until smooth. Process or stir in the buttermilk and remaining 1 cup (240 ml) of stock and serve warm. Source: "Healthy Microwave Cooking, by Judith Benn Hurley 1988" S(Archived by): "Pat Hanneman (kitpath@earthlink.net) on 15 May 2000" - - - - - - - - - - - - - - - - - - - NOTES : I seldom hear mention of what to do with the carrot top. This soup uses it like parsley. * Exported from MasterCook * Cheesy Spinach Stuffed Potato Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 baked potato 2 tsp. diet margarine 1 whole garlic clove 2 cups fresh spinach 1 tablespoon light sour cream 2 slices lowfat Swiss cheese Prep: 5 min, Cook: 15 min. When potato is almost through baking, melt margarine in small nonstick skillet with garlic, sauteing garlic about 5 minutes to release flavors. Chop spinach, and add to skillet, stirring well to coat with margarine. Cover, turn off heat and steam 5 minutes. Sprinkle with freshly ground black pepper. Slit baked potato in half the long way. Stuff with low fat cheese, spinach and sour cream. Serve at once. Per serving: Calories 281, Fat 8.1g, 25% Calories from Fat, Cholesterol 12mg, Protein 18.6g, Carbohydrates 35.0g, Fiber 4.6g, Sodium 438mg, Calcium 314.0mg. from nutrio.com From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chestnut And Bay Leaf Gravy Recipe By :BBC Good Food: Vegetarian 2000-Feb Serving Size : 4 Preparation Time :0:10 Categories : Eat-LF Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 2 carrots -- diced 4 sticks celery -- chopped 1 large leek -- chopped 2 onions -- thinly sliced 4 bay leaves 2 1/2 cups red wine 1 bunch fresh thyme 2 tablespoons dried marjoram 1 3/4 quarts vegetable stock 2 teaspoons Japanese soy sauce 2 teaspoons yeast extract 12 ounces canned chestnuts -- (European) freshly ground black pepper Heat the oil in a large pan and fry the carrot, celery, leek and half the onion over a low heat for 10 minutes, stirring, until softened. Stir in the bay leaves, red wine, thyme, marjoram and vegetable stock. Bring to the boil and boil rapidly for 10 minutes until reduced by half. Strain into a jug and discard the vegetables. Add the shoyu, yeast extract and black pepper. Return the strained stock to the pan. Add the chestnuts and remaining onion to the stock and simmer over a low heat for 10 minutes. Serve with the squash. Calories with 3-tablespoons oil (original): 626; 25% from fat. 15g fat, 10g fiber. (123 PTS: 12); with 1 teaspoon oil: Calories: 587; 19% from fat. 10g fat, 10g fiber. (123 PTS: 11) Source: "Fiction Restaurant, London" S(Archived by): "Hanneman May 2000" T(Cooking): "0:30" - - - - - - - - - - - - - - - - - - - NOTES : This gravy takes a little time to make. It adds a richness to such dishes as Roasted Butternut Squash with Garlic Mushrooms. This can be made in advance and stored in the fridge overnight. * Exported from MasterCook * Chick Pea Ragout With Glazed Vegetables "Chana Masala" Recipe By :Julie Sahni's Introduction to Indian Cooking Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Mediterranean Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups chickpeas -- cooked, or use 32 -- oz canned, drained 1 1/2 cups chopped tomato -- fresh and peeled 2 tablespoons tomato paste 3 tablespoons vegetable oil 1 cup finely chopped onions 1 tablespoon minced garlic 1 tablespoon grated ginger root 2 teaspoons cumin seed 2 tablespoons ground coriander 1 medium zucchini -- cut into 1-inch -- pieces 1 red bell pepper -- cored and cut into -- 1-inch pieces salt and pepper -- to taste water -- to cover ***YOGURT TOPPING (OPTIONAL)*** -- (optional): 1/2 cup plain yogurt 1/2 cup chopped cucumber 1/2 cup chopped scallion 1/2 cup coriander -- chopped 1 tablespoon green chili peppers -- (or to taste) -- chopped In a large bowl combine chick peas, tomatoes and tomato paste. Set aside. In a large pan heat the oil over moderately-high heat. Add the onion, garlic, ginger, cumin and coriander. Cook, stirring often, until the onions turn light brown, about 8 minutes. Add zucchini, bell peppers and salt and black pepper to taste. Pan roast the vegetables, stirring regularly, for 5 minutes. Add chick pea-tomato mixture to the onion mixture. Add water and bring contents to a boil. Lower heat and simmer, covered, for 5 minutes, or until the flavors are blended and the sauce is very thick. Serve ragout topped with yogurt. For the topping: Combine yogurt, cucumber, scallion, coriander and hot green chilies. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chick-pea Spread Recipe By :Weight Watchers Complete Cookbook & Program Basics, p50 Serving Size : 8 Preparation Time :0:00 Categories : Appetizers Eat-LF Mailing List Mediterranean Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces cooked chickpeas -- drained 1/2 cup plain nonfat yogurt 2 tablespoons fresh lemon juice 3 cloves garlic 2 teaspoons olive oil 1/2 teaspoon salt 1/2 teaspoon ground cumin 1/2 teaspoon ground allspice In food processor or blender, combine chickpeas, yogurt, lemon juice, garlic, olive oil, salt, cumin and allspice with 1 tablespoon water. Puree until smooth. Formatted in MasterCook 4 by Ellen Pickett Weight watchers analysis: 1 serving (2 tbsp) provides 1/4 fat, 3/4 protein, and 10 optional calories. Per serving: 91 Cal, 5 g protein, 2 g fat, 13 g carbo, 151 mg Na, 0 mg cholesterol, 1 g dietary fibre Posted to Eat-lf by Ellen Pickett 2000-May-9 - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with warm pitas. NOTES : The first ingredient is actually 12 ounces cooked chick-peas measured after the extra liquid is drained.. I would probably just use a 19-ounce/540 mL can of chickpeas and rinse and drain the contents. I don't think I have made this recipe yet. The contents suggest a spread with some similarity to hummus, but with less fat and none of that lovely sesame seed taste. * Exported from MasterCook * Chicken And Vegetable Salad Recipe By :"Jennifer Kersten" Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 oz grilled chicken strips -- (Louis rich -- bought ready to go at the grocery store) 2 cups Manny's Rainbow Salad -- * 2 tablespoons sunflower nuts 2 tablespoons raisins Henri's Light Tastee dressing * (shredded hearts of cauliflower and broccoli, carrot and I think red cabbage) - - - - - - - - - - - - - - - - - - - NOTES : Another salad I love to make for myself: * Exported from MasterCook * Chicken Breasts Calvados Recipe By :Sunset More Low Fat Recipes Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Mediterranean Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large Golden Delicious apple -- (about 8 oz.) -- peeled & cored & thinly sliced 1/4 cup apple brandy -- or brandy or apple juice 1/4 teaspoon ground nutmeg 2 skinless boneless chicken breast halves -- (about 6 oz. each) 2 slices Havarti cheese -- (about 1 oz. each) Chopped parsley Divide apple slices between 2 shallow ovenproof 1 1/2 to 2-cup ramekins. Pour 2 tablespoons of the brandy into each ramekin, then sprinkle 1/8 teaspoon of the nutmeg evenly over apples. Cover ramekins tightly with foil and bake in a 400 degree oven until apples are tender when pierced (about 20 minutes). Rinse chicken and pat dry. Place one piece in each ramekin; baste with cooking juices, then sprinkle evenly with remaining 1/8 teaspoon nutmeg. Bake, uncovered, until meat in thickest part is no longer pink; cut to test (about 12 minutes). Top each chicken piece with a cheese slice. Broil 6 inches below heat until cheese is bubbly (about 2 minutes). Sprinkle with parsley. Per Serving: Calories 376 Protein 46 g Carbohydrates 15 g Total Fat 10 g (5 g. sat.) Sodium 324 mg % calories from fat 27 Fiber 0.8g Cholesterol 128 mg From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Divan Pie Recipe By :Recipes from the Heart, The Pampered Chef, 1997, Page 74. Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Pies, Crusts & Pastry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups cooked rice 4 eggs -- divided 1 cup lowfat shredded cheddar cheese -- shredded--4 oz. 2 tablespoons all-purpose flour 1 cup milk 1 cup broccoli -- cooked and chopped 1 cup chicken or turkey -- cooked and chopped 1/4 cup green onions -- chopped 1/4 teaspoon salt 1 dash ground black pepper 1/4 cup Parmesan cheese -- grated--1 oz. Preheat oven to 350 degrees F. In small bowl, combine rice and 1 of the eggs: mix well. Press rice mixture onto bottom and up side of lightly greased 9-inch pie plate. In large bowl, toss cheddar cheese with flour. Add remaining 3 eggs, milk, broccoli, chicken, onions, salt and pepper: mix well. Pour over rice crust. Sprinkle with Parmesan cheese. Bake 50-60 minutes or until set in center. Yield: 6-8 servings. From "Susan D.Sherbondy" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Gyros With Yogurt-dill Sauce Recipe By :Bon Appetit Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Mediterranean Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Plain nonfat yogurt 2 tablespoons Fresh dill 1 clove Garlic -- minced 1 tablespoon Lemon juice 1 pound boneless skinless chicken breast halves -- cut in 1/2 inch pieces 1 teaspoon Oregano 2 tablespoons Olive oil 2 medium Onions -- thinly sliced 4 Pita bread rounds -- heated Stir yogurt, 2 tbs dill, garlic and 1 tsp lemon juice in small bowl to blend. Season with salt & pepper. Place chicken in bowl. Sprinkle with oregano, 1 tsp dill and salt & pepper. Toss to coat. Heat 1 tbs oil in nonstick skillet over med-high heat. Add chicken, saute until brown and cooked through, about 5 mins. Transfer to plate. Add 1 tbs oil to skillet. Add onions and saute until brown about 10 mins. Return chicken and any juices to skillet. Add 1 tbs lemon juice. Stir until heated through, about 2 ins. Arrange pita on plates. Top with chicken mixture. Spoon some yogurt sauce over chicken. Serve extra sauce separately. Cal 406.8 Fat 9.6 Fiber 2.0 CFF 21.6% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Pasta Salad #2 Recipe By :Adapted from Betty Crocker Great Pasta April 1998 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Pasta Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups rotini -- (6 ounces) pasta 6 ounces pea pods -- Chinese 1/3 cup nonfat mayonnaise -- *see Note 1/4 cup nonfat French salad dressing -- *see Note 2 cups cooked chicken breast half -- or shrimp or crabmeat 1 cup cherry tomatoes -- cut in half * Please note that the original recipe called for regular mayonnaise or salad dressing and regular French dressing. Cook pasta as directed on package--except add pea pods about 2 minutes before pasta is done; drain. Rinse pasta and pea pods with cold water; drain. Mix mayonnaise and French dressing in large bowl. Add pasta mixture and remaining ingredients. According to MC 405 Calories, 19% Calories from Fat, 8g Total Fat, 2g Fibre (Original recipe has 460 calories, 25g Fat, Fibre 3g) WW Points - 10.5 S(Typed, Formatted & WW Points): "hdeacey@home.com" - - - - - - - - - - - - - - - - - - - NOTES : We made this today for lunch, May 22/2000, we made with chicken, but feel would be excellent with shrimp or crabmeat. We also had Tossed Green Salad, sprinkled with White Wine Vinegar. * Exported from MasterCook * Chicken Pita Pockets Recipe By :Krusteaz Grain Gourmet Solutions Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Mediterranean Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup cracked wheat bulgur 1 cup boiling water or chicken broth 1 cup grated carrots 1/2 cup cubed cooked chicken 1 cup pineapple tidbits -- drained 1/4 cup raisins 2/3 cup plain yogurt 1/4 cup slivered almonds -- toasted 3 whole-wheat pita bread rounds -- halved crosswise lettuce leaves salt and pepper -- to taste In large bowl, combine Grain Gourmet Cracked Wheat Bulgur and water or chicken broth. Cover. Let stand 1 hour or until bulgur is soft and most of the water absorbed. Drain bulgur and return to bowl. Add carrots, chicken, pineapple and raisins; stir until blended. Cover and refrigerate. Before serving, stir in yogurt and almonds. Line pita bread halves with lettuce and 1/3 cup bulgur mixture. Source: "http://www.krusteaz.com/" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Rainbow Salad Recipe By :Brenda J. Ponichtera Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces rotini -- tricoloured* 2 cups cooked chicken breast half -- cubed 1 medium cucumber -- sliced 1 cup celery -- sliced 1/2 cup fat-free mayonnaise 1/4 cup fat-free sour cream 2 tablespoons 1% low-fat milk 1 teaspoon dried dill weed 1 teaspoon salt -- optional** 1/4 teaspoon pepper *corkscrew shape (about 3 cups dry) ** I use half salt Cook pasta according to package directions, omitting salt and oil. Drain. Meanwhile, in a large bowl, combine chicken, cucumber, celery and onion. Mix in pasta. In small bowl, blend mayonnaise, sour cream, milk and seasonings. toss dressing with salad mixture. Yield: 8 cups (6 servings) One serving: 1-1/4 cups. Nutritional Summary: 301 Calories, 17% Calories from Fat, 6g Fat, 2g Fibre. WW Points - 6 Description: "This is a very good main dish salad for the summertime or it can be served as a side salad anytime. for an attractive presentation, serve each portion on a bed of Romaine Lettuce" Source: "Quick & Healthy Volume II (1995)" S(Typed, Formatted & WW Points): "HelenD (hdeacey@home.com) May 2000" Yield: "8 cups" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken With Cashews And Broccoli Recipe By :Hanneman 6/17/00 Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Microwave Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 7 ounces skinless boneless chicken breasts -- cut into bite-sized -- pieces 1/2 teaspoon peanut oil 2 cloves garlic (large) -- finely chopped 1 tablespoon hoisin sauce 1 tablespoon orange juice -- (see below) 1/8 teaspoon Five spice seasoning -- Chinese or Thai Additions: 1 cup chopped cooked broccoli 2 tablespoons chopped raw cashews 1 tablespoon soy sauce 1 teaspoon cornstarch water -- as needed pepper -- pepper to taste 1 tablespoon chopped fresh cilantro (or basil or scallions) 2 cups cooked basmati rice 1 large orange -- peeled and sliced (reserve the juice for marinade) In an 8-inch square pyrex dish, combine the oil, garlic, hoisin, juice and spice. Add chicken pieces; stir to coat. Marinate in the refrigerator for 15 minutes or more.. Cook the rice and the broccoli. Cover the chicken dish, vent. Cook on full powder until chicken has cooked through, about 6 minutes, turning every 2 minutes. Meanwhile, warm the chopped cashews in a small saute pan or skillet. When the chicken is done, drain the pan's juices into the pan with the cashews. Add the broccoli to the chicken; toss and cover. Mix the soy sauce with the cornstarch. Heat the juices in the pan and thicken with the cornstarch, adding water to thin to a glaze consistency. Season with pepper. Pour sauce over the chicken-broccoli mixture. Top with cilantro. Serve the dish on rice with orange slices. Each: 463 cals; 16% cff; 8g fat; 7g fiber; 9 PTS Description: "Chicken in hoisin-cashew sauce, tossed with cooked broccoli; served on rice" Source: "adapted from Healthy Microwave Cooking by Judith Benn Hurley" S(Archive): "Pat 5/17/00" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Review -The mixture of flavors - basmati, hoisin, 5-spice and cilantro - makes this dish. This recipe is definitely worth trying. I think the squeaky texture of microwaved chicken is unavoidable. To not heat up the kitchen in the summer time, the rice and broccoli would have to be prepared ahead of time. The orange was a big plus. It made the dish very attractive, and the succulent sweetness contrasted nicely with the Asian spices. We tested this tonight for dinner and were pleasantly surprised. The texture wasn't that rubbery. Very aromatic. * Exported from MasterCook * Chicken With Ginger And Garbanzo Beans Recipe By :Middle East Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Legumes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 whole skinless chicken -- cut into serving -- pieces water 1/3 cup lemon juice 1/2 teaspoon salt 1/4 teaspoon pepper 1 tablespoon vegetable oil 2 chopped onions 1/4 cup fresh chopped ginger 1 teaspoon ground cumin 1 teaspoon ground cardamom 1 teaspoon ground coriander 2 16 oz cans garbanzo beans -- drained 2 cups chicken broth 2 cups cooked bulgur or brown rice Place chicken in a large bowl, cover with water. Add lemon juice, let marinate for 20 minutes. Drain chicken, pat dry, then season with salt and pepper. In a 4-quart pot, heat oil. Brown chicken in oil on all sides. Remove from pot. Cook the onions in the same pot until soft. Add more oil if needed. To the onions, add ginger, cumin, cardamom, and coriander. Cook for a few more minutes. To the pot, add the chicken, garbanzo beans, and broth. Bring to a boil on high heat. Reduce heat, let cook covered for 30 minutes or until chicken is tender. Serve with cooked bulgur, brown rice, and/or Pita bread. Description: "15 pts: Cals: 794, 17g fat (19%), 29g fiber" Cuisine: "Middle Eastern" Source: "Middle Eastern Cook Book (online): Israeli, Egyptian, and Moroccan cooking http://members.home.net/stoma/intro.html" From PatHanneman - - - - - - - - - - - - - - - - - - - Serving Ideas : Steamed greens; yogurt as condiment. NOTES : Do not skimp on the ginger. Serve with a starch such as Bulgur, or brown rice. * Exported from MasterCook * Chicken With Grapefruit Recipe By :Prevention Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Microwave Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 grapefruit (juice and pulp) 1 teaspoon dijon-style mustard 3 tablespoons minced fresh basil 1 pound chicken cutlets -- sliced into thin strips olive oil -- as needed 1/2 teaspoon cornstarch 1 grapefruit -- sectioned Combine the grapefruit juice and pulp, mustard and basil in a 9-inch (23-cm) glass pie dish and toss in the chicken. Let marinate for about an hour. When you're ready preheat a browning dish according to manufacturer's instructions, which should be about 5 minutes. (If it doesn't have a nonstick surface, paint with a bit of oil after preheating.) Microwave the chicken strips (minus marinade), uncovered, on full power for about 3 minutes minutes, flipping midway Let stand while you prepare the sauce. Whisk the cornstarch into the marinade and microwave uncovered until thick and bubbly 3 to 4 minutes, stirring every minute. Pour over the chicken and serve with grapefruit sections. Source: "Healthy Microwave Cooking by Judith Benn Hurley 1988" S(Archived by): "Pat Hanneman (kitpath@earthlink.net) on 21 May 2000" - - - - - - - - - - - - - - - - - - - Serving Ideas : spinach salad and a dinner roll NOTES : Choose the color grapefruit you prefer but be aware that pink contains far more vitamin C than yellow * Exported from MasterCook * Chickpea Soup (Iraq) Recipe By :FROM THE LANDS OF FIGS AND OLIVES* Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Mediterranean Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup chickpeas -- soaked overnight in 9 cups water 2 tablespoons butter 2 medium onion -- diced 4 cloves garlic -- crushed 1/2 cup fresh cilantro leaves -- finely chopped salt and pepper 1/2 teaspoon mustard powder 1 pinch cayenne pepper In a saucepan, bring chickpeas and their soaking water to a boil and then cook over medium heat for 1+1/2 hours. In a separate pan, stir-fry the onions and garlic in the butter until they begin to brown. Add the coriander leaves and stir-fry for a few moments longer, then add the contents of the frying pan and the remaining ingredients to the chickpeas. Cover and cook over medium heat for 1 hour or until the chickpeas are tender. *Hanneman > "Hasa al-Hummus, " FROM THE LANDS OF FIGS AND OLIVES, Habeeb Salloum and James Peters. 1995. Paperback 1997: Interlink Books. ISBN 1566561590 From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chickpea Soup #2 (Tunisia) Recipe By :FROM THE LANDS OF FIGS AND OLIVES* Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Mediterranean Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups chickpeas -- soaked overnight in 10 cups water 4 cloves garlic -- crushed 1 hot pepper -- finely chopped 1/4 cup fresh cilantro leaves -- finely chopped 1 teaspoon ground caraway seeds 1 teaspoon oregano salt and pepper -- to taste ***GARNISH*** 2 tablespoons lemon juice 3 tablespoons olive oil 2 cups croutons In a large saucepan, bring the chickpeas and water to a boil, then cover and cook over medium heat for 2 hours. Add the remaining ingredients, except the garnish; then cook over a medium heat for a further 30 minutes or until the chickpeas are tender. Remove from the heat and stir in the lemon juice and olive oil. Top with croutons. *Hanneman > "Leblabi," FROM THE LANDS OF FIGS AND OLIVES, Habeeb Salloum and James Peters. 1995. Paperback 1997: Interlink Books. ISBN 1566561590 From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chili #5 Recipe By :Janet Emal & Elizabeth Taylor Serving Size : 6 Preparation Time :0:00 Categories : Chilis Eat-LF Mailing List Meats Microwave Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup chopped onions 1/2 cup chopped green bell pepper 1 cup sliced celery -- thinly sliced 1 clove minced garlic 1/2 pound ground round 16 ounces crushed Italian tomatoes -- *see Note 16 ounces canned kidney beans -- drained, rinsed 1 cup tomato sauce -- unsalted 2 teaspoons chili powder -- or to taste 1/2 teaspoon dried oregano This recipe originally asked for 1 pound extra-lean ground beef , I found that was too much fat, for the WW program so lowered to 1/2 pound ground round and it did not defer from the taste. HelenD.) In a 2 quart microwave safe casserole dish, combine onion, bell pepper, celery, and garlic. Cover tightly. Microwave on 100% power (HIGH) 3 minutes. Set aside. Place beef in a microwave-safe plastic colander. Set colander in a microwave-safe bowl. Microwave on 100% power (HIGH) 5 or 6 minutes or until not longer pink (**Note because I cut down the amount of ground beef I only did this for 2 minutes), stirring several times with a fork during cooking. Stir beef into onion mixture. Stir in tomatoes with juice, beans, tomato sauce, chili power and oregano. Cover tightly. Microwave on 100% power (HIGH) 5 minutes. Uncover, adjust power level to 50% power (MEDIUM). Microwave 11 to 15 minutes more stirring several times during cooking. Calories 204, 7g Fat, 8g Fiber = WW Points 3.5 Description: "A soluble fibre found in dried beans and oat bran has been shown to be effective in lowering blood cholesterol" Source: "Light & Healthy Microwave Cooking (1986) HP Books" S(Typed & Formatted by:): "Helen D. (hdeacey@home.com) May 15, 2000" - - - - - - - - - - - - - - - - - - - NOTES : With newer Microwave ovens use one power level lower than your recipe required and use the recommended cooking time or reduce the cooking time by 10% but use the recommended power level. In the above level I would reduce the time required, but use the recommended power level. * Exported from MasterCook * Chinese Lentil And Noodle Salad Recipe By :USA Dry Pea and Lentil Council Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Oriental Pasta Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup lentils -- rinsed 2 cups water 1/3 cup seasoned rice vinegar 2 tablespoons peanut oil 2 tablespoons soy sauce 1 tablespoon fresh ginger -- grated 1 tablespoon sesame oil 1 clove garlic -- minced 6 ounces uncooked linguine 2 quarts boiling water 3/4 cup green onions -- chopped 1 cup waterchestnuts -- sliced 1 cup pea pods 1/4 cup Chinese parsley -- chopped Place lentils in a medium saucepan with the water; bring to a boil. Reduce heat, cover and simmer 10 to 12 minutes, or until lentils are barely tender. Drain, if necessary, and place in a medium bowl. Combine vinegar, oil, soy sauce, ginger, sesame oil, and garlic. Pour over lentils. Cover and chill while preparing linguine. In a large saucepan, cook the linguine in boiling water until it reaches the desired tenderness. Drain well, and rinse with cold water. Stir linguine into the lentils along with the remaining ingredients. Chill several hours before serving to blend flavors. Source: "http://www.pea-lentil.com/" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chirashi Sushi Recipe By :Elizabeth Wagner ( Wed am Hiker Class) Serving Size : 10 Preparation Time :0:00 Categories : Appetizers Eat-LF Mailing List Fish & Seafood Mediterranean Microwave Oriental Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- For Vinegared Rice: 3 cups Short-grain rice -- sushi variety 4 cups Water 10 tablespoons Rice vinegar 3 tablespoons Sugar 4 teaspoons Salt For Marinated Shiitakes: 12 Dried shiitake mushrooms -- soak 1/2 hr 1 tablespoon Sugar 2 tablespoons Low sodium soy sauce For Egg Crepes: 3 large Eggs 1 tablespoon Sugar 1/2 teaspoon Salt 1/4 cup Sesame seeds 3 tablespoons Black sesame seeds 4 oz Soybeans (Edamame) or Baby Lima Beans 2 dozen Shrimp, cooked -- sliced lengthwise 8 oz Salmon -- broiled 5 sheets Nori -- cut into strips 1/4 cup Red pickled ginger For vinegared rice: Wash the rice in cool water. Drain. Cook the rice by putting the rice and water in large covered saucepan. Bring to boil over med heat. Do not remove lid, turn the heat to low and let simmer for 15 mins. After cooling, let stand with the lid on for 10 mins. Stir together the rice vinegar, sugar and salt in a small bowl until the sugar and salt are dissolved. Uncover the rice, put in a large, wide mixing bowl or roasting pan. Gradually sprinkle on the vinegar mixture while you gently stir the rice. Use a magazine to fan the rice mixture as you stir. Cover and set aside. Marinated Shiitakes: Put the mushrooms in a small saucepan with enough of their soaking juices to just cover. Add the sugar and soy sauce, simmer until most of liquid is absorbed. Cook and slice into 1/8" strips. Egg Crepes: In a bowl, mix the eggs with the sugar and salt. Pour through a strainer, using the back of a spoon to speed up the process. Heat a nonstick pan on med heat just until hot. Turn the heat to low, brush the pan with oil and pour in a few tbs of egg batter. Swirl the pan to spread the egg as thin as possible. Cook until the bottom sets and flip over, cook the other side until just set. Continue until the batter is gone, stacking the crepes on a plate. Roll the stack into a log, and slice the log into 1/8" slices. Toss to unfurl the slices. Cover and set aside. Sesame seeds: Put the black and white sesame seeds in a heavy skillet. Set on med heat. When the pan heats up, swirl the seeds around to toast. Pour into a bowl. Soybeans: Soybeans or lima beans. Drain, rinse beans and blanch until just tender. For extra flavor, mix a tbs of soy sauce with a teaspoon of wasabi and pour over the soybeans (or lima beans). To assemble: Mix the rice with about 3/4 of each of the prepared ingredients above, plus the ginger and nori. Put into a serving bowl, or wooden box and garnish the top with the remaining 1/4 of the ingredients. You mix in 3/4 of the fish and seafood with the rice and other ingredients. The remaining 1/4 goes on top. This makes a beautiful presentation, especially with the red of the salmon and the black sesame seeds. Notes: This is a typical Japanese picnic food. It does not refrigerate well as the rice gets tough. Well-wrapped leftovers store well in freezer, use a microwave to defrost. Cal 393.1 Fat 7.0 Fiber 3.2 CFF 16.0% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This is a recipe that was given to me from a friend who brought it to a pot luck picnic. It was the best dish there and everyone asked for the recipe. She presented it in a large, round, wooden box. I have made it myself and it was wonderful. She said when she was living in Japan, this was typical Japanese picnic food.