* Exported from MasterCook * Lavender Poached Pears Recipe By :Herb Companion Je/Jy 2000 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Microwave Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 fresh Bosc or other firm pears 1 tablespoon fresh lemon juice 2 tablespoons dried lavender flowers 1/2 cup sugar 1/2 cup water 1 tablespoon fresh lemon zest Halve, peel, and core the pears. Toss the pear halves with lemon juice to prevent browning. Tie the lavender in a small piece of cheesecloth. Place the pears in a microwave-safe dish and sprinkle with the sugar. Add the water and lavender. Cover and cook at full power for 6 minutes or until the pears are fork-tender. (Rearrange the pears and/or turn the dish after 3 minutes). Remove the lavender and add the lemon zest. Spoon the syrup over the pears, cover, and let stand at least 30 minutes or refrigerate overnight before serving. Garnish with fresh lavender flowers. Description: "Dried Lavender Flowers add subtle flavor to poached pears with syrup." Source: "article: Vive la France, by Nanette Blanchard" S(Email from): "Hanneman (kitpath@earthlink.net) 5/16/000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lebanese Eggplant Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Mediterranean Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Medium eggplant -- -peel & dice 1 clove garlic 2 tablespoons Olive oil 16 ounces canned tomatoes -- (drained) 16 oz. 1/2 teaspoon Brown sugar 1/8 teaspoon Pepper 1/2 cup chopped onions 1/2 cup Sliced mushrooms 1 tablespoon All-purpose flour 1/2 teaspoon Salt 1/4 teaspoon Dried whole basil Cook eggplant in boiling water (salted) 8-10 min., drain well. Saute onion, garlic, mushrooms in olive oil. Add flour, stir until smooth. Add tomatoes and other ingredients. Bring to a boil. Remove from heat. Layer in lightly greased 1 qt. casserole. Bake at 375 degree for 25 minutes. Source Unknown Source: "Found at SOAR, http://SOAR.Berkeley.EDU/recipes/ethnic/middle-east/lebanese/" S(Shared by:): "Helen Deacey (hdeacey@home.com) May 2000" - - - - - - - - - - - - - - - - - - - NOTES : Original recipes calls for 1/4 cup, 2 tablespoons are more than enough. (Helen) * Exported from MasterCook * Lebanese Stew Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Mediterranean Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Ingredients: 1 lb. ground beef, extra lean -- (1 to 1.5) 28 ounces whole tomatoes -- 1 can or 4 fresh tomatoes, quartered -- (4 to 5) 1 large onion -- chopped 10 small potatoes -- cut in 1/2 or 1 larg 6 medium carrots -- sliced (in rounds) 1 medium chopped green pepper -- *see Note 2 cups chicken broth 1/4 cup 1% low-fat milk -- bottled or fresh-sq 1 tablespoon dried mint flakes -- (1 to 2) (to taste) Salt and pepper to taste 16 ounces chickpeas, canned 1.Preheat oven to 350. 2.Brown ground meat and drain off fat. 3.In a large Dutch oven or other dish suitable for use in the oven, layer all ingredients in the order listed. 4.Cover with liquids and spices. 5.Bake for 30 minutes. 6.Mix well, and return to oven for another 20 to 30 minutes -- check vegetables for tenderness. 7.Serve over couscous, rice, or noodles. by Shari,Submitted by Monika Source: "Found at: http://www.parentsplace.com/family/recipes/" S(Formatted By:): "Helen D. (hdeacey@home.com) May 2000" - - - - - - - - - - - - - - - - - - - NOTES : Member's Notes: Here's a good winter recipe. Perfect for freezing. I am going to add 1 16 ounce can of chick peas for fiber (425 Calories, 9g Fat, 11g Fibre, only 18% fat) WW Points = 7 (Helen D.) WW Points = 6 using MC Nutritional Calculations My husband says if you are going to serve over couscous, that you do not need potatoes, sounds reasonable to me, I am going to save this and make it this winter when it is cold. Helen D. * Exported from MasterCook * Lemon Chicken #2 Recipe By :Canadian Living Everyday Cookbook 1985 Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Meats Microwave Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 bacon slices 3 tablespoons butter 3 tablespoons lemon juice 1/2 teaspoon dried sage 1/4 teaspoon salt 1/4 teaspoon pepper 1 1/2 pounds skinned and boned chicken breasts -- (6) 2 cups frozen peas In 11x7" glass baking dish, place bacon in single layer. Cover with paper towel and microwave on HIGH for 5 to 8 minutes or until almost crisp. Let stand for 5 minutes. Pour off fat. Chop bacon and set aside In same baking dish, microwave butter on HIGH for 1 minute or until melted. Stir in lemon juice, sage, salt and pepper. Place chicken in sauce and turn to coat completely, then arrange chicken with thick edges toward outside of dish. Cover with waxed paper. Microwave chicken on HIGH for 3 to 5 minutes or until no longer pink. Add peas; re-cover and microwave on HIGH for 4 to 5 minutes longer. Let stand covered for 5 minutes. Before serving sprinkle with reserved bacon bits. As above according to MC Calories 251 38.2% calories from fat, Total Fat 10g, Cholesterol 87mg, Total Carbohydrate 7g, Dietary Fibre 2g, Protein 31g, Sodium 376mg, Potassium 405mg, Calcium 28mg, WW Points 5.5 I omitted bacon, changed the butter to 1 tablespoon, and added 2 tablespoon fat-free chicken broth and according to MC Calories 181, 17.8% Calories from Fat, Total Fat 4g, Cholesterol 71mg, Carbohydrate, Dietary Fibre remained the same, Protein 29g, Sodium 246mg, Potassium 376mg, Calcium 26mg WW Points on the adjusted recipe is 4 Description: "Low-calorie dishes are always welcome after the holiday season. Turkey or Pork cutlets also work well with this dish." S(Typed & Formatted by:): "Helen D. (hdeacey@home.com) May 19, 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 * Lemon Miso Soup With Vegetable Julienne And Skinny Noodles Recipe By :Prevention Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Microwave Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups water 2 lemon-hibiscus herbal-type tea bags -- tags removed 1 leek -- cut into fine julienne 1 parsnip -- cut into fine julienne 1 celery stalk -- cut into fine julienne 1 small carrot -- cut into fine julienne 2 teaspoons red miso 3 bay leaves 1 cup chicken stock -- hot 1 cup cooked skinny noodles 1/4 cup minced fresh chives 2 teaspoons toasted sesame oil splash chili oil In a large, casserole-type dish combine the water, tea bags, leeks, parsnips, celery carrots, miso and bay leaves. Cover and microwave on full power until the vegetables are tender, about 5 minutes. Remove and discard the tea bags and bay leaves. Add the stock, noodles, chives and oils and serve hot. 137 cals, 3g fat (21%), 4 fiber (2 pts) Source: "Healthy Microwave Cooking, by Judith Benn Hurley 1988" S(Archived by): "Pat Hanneman (kitpath@earthlink.net) on 15 May 2000" - - - - - - - - - - - - - - - - - - - NOTES : use any fresh noodle, including udon. * Exported from MasterCook * Lemon Pepper Spinach Salad Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups spinach leaves 1 tablespoons. lemon juice cracked black pepper Prep: 5 min. Wash fresh spinach leaves and remove stems; alternatively, use bagged baby spinach. Spritz with lemon juice and sprinkle with cracked black pepper. Per serving: Calories 17, Fat 0.2g, 8% Calories from Fat, Cholesterol 0mg, Protein 1.8g, Carbohydrates 3.4g, Fiber 1.7g, Sodium 48mg, Calcium 60.5mg. from nutrio.com From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lemon Rice With Pine Nuts Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon Lemon peel -- julienned 2 teaspoons Butter 1 teaspoon Salt 1 cup Rice 2 teaspoons Butter 1/4 cup Pine nuts -- toasted 1/4 cup Lemon juice Blanch lemon peel in rapidly boiling water 5 mins. Drain thoroughly. Bring 2 1/2 cups water to boil in heavy 2-quart saucepan. Stir in 2 tsp butter and salt, then rice. Reduce heat to low, cover and cook 20 mins. Uncover and cook until moisture evaporates, 5 mins. Meanwhile, melt 2 teaspoons butter in heavy small skillet over low heat. Add pine nuts, peel and juice. Stir until heated through. Pour over rice. Fluff with fork. Cal 245.7 Fat 8.0 Fiber 1.2 CFF 28.6% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Here's another recipe for our Picnic theme. It falls under the 30% CFF rule, but just barely. I think the first 2 tsp of butter could easily be omitted. * Exported from MasterCook * Lemony Chicken And Bow Tie Pasta With Asparagus Recipe By :Pillsbury Serving Size : 4 Preparation Time :0:30 Categories : Chicken Eat-LF Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces uncooked bow tie pasta (farfalle) -- 2 cups dry measure 3/4 pound fresh asparagus -- trimmed 1 cup defatted chicken broth 4 teaspoons cornstarch 1 teaspoon sugar -- or to taste 14 ounces chicken white meat strips -- for stir fry 1 medium yellow bell pepper -- cut 1/4 cup sliced green onions 1 teaspoon grated lemon peel Put water for pasta on burner; bring to a boil. Meanwhile, cut asparagus into 1.5-inch pieces. Core and cut the bell pepper into 1-inch pieces or strips, halved. Cook pasta to desired doneness as directed on package, adding asparagus during last 2 to 4 minutes of cooking time; cook until asparagus is crisp tender. Drain; cover to keep warm. (Tip: 12 to 15 mins for pasta). Meanwhile, in small bowl, combine broth, cornstarch and sugar; blend well. Set aside. Spray large nonstick skillet with nonstick cooking spray. Heat over medium-high heat until hot. Add chicken and saute until chicken loses most of it's pinkness (3 mins). Add bell pepper and onion and cook 3 minutes or until chicken is lightly browned. Add cornstarch mixture to skillet; cook and stir just until mixture begins to thicken. Add cooked pasta and asparagus, onions and lemon peel; cook and stir until thoroughly heated. If desired, add salt and pepper to taste. [267 cals, 2g fat (8% cff), 3g fiber, 5 PTS] Variation: Add 2-3 tablespoons fresh lemon juice to the cornstarch mixture. PAT's Version: 2 cups pasta, 7 ounces chicken, lemon juice, pinch of ground coriander. Good hot weather food with fresh citrus bite. Delicate flavor: use a light hand with the cornstarch sauce. -05/20/2000 Description: "Pictured on Cover of Magazine; chicken may be omitted" Source: "Fast and Healthy Cooking" S(Archived by): "Pat Hanneman (kitpath@earthlink.net) on 21 May 2000" - - - - - - - - - - - - - - - - - - - NOTES : Farfalle pasta and asparagus, green onion and yellow bell pepper tossed in a delicate lemon sauce. tested: - a light entree for hot days pasta with asparagus, yellow bell pepper and green onions - could omit chicken. * Exported from MasterCook * Lemony Lentil And Pasta Salad Recipe By : Serving Size : 4 Preparation Time :0:25 Categories : Eat-LF Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **DRESSING** 1/4 cup lemon juice 3/4 teaspoon salt 2 tablespoons olive oil -- or vegetable oil 1/8 teaspoon hot pepper sauce 1 clove garlic -- minced **SALAD** 1 cup dried lentils -- sorted, rinsed 4 ounces pasta shells -- uncooked (1 cup) 1 stalk celery -- thinly sliced 1 medium carrot -- coarsely shredded 1/4 cup chopped fresh parsley In small bowl, combine all dressing ingredients; beat with wire whisk until well blended. Refrigerate. In medium saucepan, combine lentils and 2 cups water. Bring to a boil. Reduce heat; cover and simmer 15 to 20 minutes or until lentils are tender but not mushy; drain, rinse with cold water to cool Meanwhile, cook pasta to desired doneness as directed as package. Drain, rinse with cold water to cool. In large bowl, combine pasta, lentils and all remaining ingredients. Pour dressing over salad; toss gently to coat. Refrigerate at least 1 hour to blend flavour. If desired, serve on bed of leaf lettuce. Serves 4 (1-1/4 cups) Description: "WW Points = 4" Source: "Pillsbury Classic Cookbook -- April 1998 #206, pg76" S(Typed, Formatted & WW Points): "HelenD (hdeacey@home.com)" Yield: "5 cups" T(Ready in): "1:40" - - - - - - - - - - - - - - - - - - - NOTES : Dennis & I felt it was too acidy so next time I made this we added 1 teaspoon Splenda (sugar). Excellent picnic salad!! We had this on week-end, good picnic recipe. * Exported from MasterCook * Lentil Confetti Salad Recipe By :USA Dry Pea and Lentil Council Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Rice Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup lentils -- rinsed 3 cups water 1 cup rice -- cooked and warm 1/2 cup lowfat Italian Salad Dressing 1 large tomato -- seeded and diced 1/2 cup onion 1/2 cup celery -- chopped 1/4 cup pimiento stuffed olives -- sliced 1/4 cup sweet green pepper -- diced 1 tablespoon parsley -- chopped GARNISH: cucumbers red onion slices In a saucepan, pour water over lentils, bring to a boil,and simmer 20 minutes or until lentils are tender. Combine drained lentils with rice and all vegetables. Toss lightly with dressing. Place on a ring of cucumbers and garnish with red onion rings. Serves 8. Each serving provides 231 calories, 3.5 grams protein, 22 grains carbohydrate, 8 grams fat, 0 mg cholesterol, 324 milligrams sodium, 2.5 grams fiber. Source: "Information Pamphlet" S(Archived by): "Pat Hanneman (kitpath@earthlink.net) on 23 May 2000" - - - - - - - - - - - - - - - - - - - NOTES : this salad would travel - low fat. might be a good side dish for grilled fish or mushrooms. * Exported from MasterCook * Lentil Pitas With Feta Cream Recipe By :1,001 Low Fat Vegetarian Recipes Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Mediterranean Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup dry lentils -- cooked 1/2 cup finely chopped seeded tomato 1/2 cup finely chopped zucchini or yellow squash 1/4 cup finely chopped green onions and tops 3 cloves garlic -- minced 1/4 cup unseasoned dry breadcrumbs 1/2 teaspoon ground cumin -- (to 3/4 tsp) salt & pepper to taste 1 egg white olive oil cooking spray 2 large pita breads -- cut into halves 1/2 small cucumber -- thinly sliced ***FETA CREAM*** 1/2 cup nonfat yogurt 1/4 cup crumbled reduced fat feta cheese 3 tablespoons finely chopped cilantro 1/2 teaspoon dried dilled weed 1/8 teaspoon ground white pepper Process lentils in food processor or mash with a fork until finely chopped but not smooth (some whole lentils should still be visible). Mix in tomato, zucchini, green onions, garlic, breadcrumbs, and cumin; season to taste with salt & pepper. Mix in egg white; shape mixture into 4 patties. Spray a large skillet with cooking spray; heat over medium heat until hot. Cook patties until browned on the bottoms, about 5 minutes. Spray tops of patties with cooking spray and turn; cook over medium heat until browned on other side, about 5 minutes. Place patties in pita breads; top with cucumber slices and spoon Feta Cream over. Feta Cream: Mix all ingredients together and refrigerate until serving time. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lentil Salad With Feta Cheese Recipe By :Cooking Light, April 1995, page 112 Serving Size : 4 Preparation Time :0:15 Categories : Eat-LF Mailing List Legumes Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cups dried lentils 3 tablespoons fresh lemon juice 1 1/2 tablespoons olive oil 1/2 teaspoon dried thyme 1/4 teaspoon salt 1/8 teaspoon coarsely ground pepper 1 garlic clove -- crushed 1 1/2 cups quartered cherry tomatoes 1 cup diced cucumber 1/2 cup crumbled feta cheese -- (2 ounces) 1/3 cup thinly sliced celery Romaine lettuce leaves -- (optional) Place lentils in a large saucepan; cover with water to 2 inches above lentils, and bring to a boil. Cover, reduce heat, and simmer 20 minutes or until tender. Drain well, and set aside. Combine lemon juice and next 5 ingredients (lemon juice through garlic) in a medium bowl; stir with a wire whisk until blended. Add lentils, tomatoes, cucumber, cheese, and celery to lemon juice mixture; toss gently to coat. Yield: 4 servings (serving size: 1-1/2 cups). Serving Ideas : Serve on lettuce-lined plates, if desired. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lighter Grilled Vegetable Medley Packets Recipe By :Pillsbury Serving Size : 4 Preparation Time :0:10 Categories : Eat-LF Mailing List Grilled, Smoked, BBQ Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 ears fresh sweet corn 4 red potatoes -- 2 oz each 2 carrots 1 medium zucchini 1 medium onion 1 1/2 teaspoons olive oil 1 tablespoon liquid (water, broth, or juice) Butter Buds(r) -- sprinkling 2 tablespoons dijon mustard 1/2 teaspoon dried thyme leaves 1/4 teaspoon salt 1/4 teaspoon pepper PREP: Remove husks from corn and cut each ear into 4 pieces. Cut each potato in half. Cut carrots diagonally into 1 to 1 1/4-inch chunks. Cut zucchini into 1-inch chunks. Cut onion into thin wedges. 1. Heat grill. In large bowl, combine corn, potatoes, carrots, zucchini and onion. In small bowl, combine all remaining ingredients; mix well. Pour butter mixture over vegetables; toss to coat. Cut four 18x12-inch pieces of heavy-duty foil. Place vegetables in center of each piece of foil. Wrap each packet securely using double-fold seals, allowing room for heat expansion. 2. When ready to grill, place packets, seam side up, on gas grill over medium heat or on charcoal grill 4 to 6 inches from medium coals. Cook 25 to 35 minutes or until vegetables are tender. 3. To serve, open packets carefully to allow steam to escape. Description: "138 cals, 3g fat (17%), 5g fiber - 2 pts" Source: "http://www.mealtimeideas.com/ May 2000" S(Archived by): ""Pillsbury Solutions" on 23 May 2000" Start to Finish Time: "0:45" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : I tweaked the amount of oil in this recipe from 1/4 cup butter, melted to my usual way of doing it. The recipe originally called for 1/4 cup melted butter. * Exported from MasterCook * Lighter Spanakopita (Greek Spinach Pie) Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Mediterranean Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup Chicken Broth -- Reduced Fat 1/4 cup Onions -- Chopped 2 cloves Garlic -- Minced 2 cups Cooked Spinach -- Chopped 2 cups Nonfat Cottage Cheese 1/4 cup Egg Substitute 2 tablespoons Feta Cheese -- Crumbled 1/4 teaspoon Nutmeg 1 1/2 tablespoons Diet Margarine 3 tablespoons Bread Crumbs 6 Phyllo Pastry Heat the broth in a medium skillet. Add the onions and garlic, and saute until tender, about 3 minutes. In a large bowl, combine the onions, garlic, spinach, cottage cheese, egg substitute, feta and nutmeg. Melt the margarine in a small saucepan. Lightly brush the bottom and sides of an 8 x 8 x 2-inch baking dish with the margarine. Sprinkle the bottom with 1 Tbsp of bread crumbs. Cut the phyllo in half cross-wise. Place 1 piece in the baking dish and sprinkle it with 1 tsp. bread crumbs. Place another piece on top of the first and brush with 1 tsp of margarine. Repeat with 2 more phyllo pieces. Spread the spinach mixture evenly over the phyllo. Cover with 1 phyllo piece and sprinkle with 1 tsp of bread crumbs. Place another piece on top and brush with the remaining teaspoon of margarine. Repeat the sequence with the remaining 2 phyllo pieces. Cut the spanakopita diagonally to form 4 triangles. Bake at 350 degrees until golden, about 20 minutes. Allow to cool 10-15 minutes. NOTES : Per serving: 223 calories, 6.2g Fat (25%), 11mg Cholesterol, 421mg Sodium, 2.3g Fiber From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Luscious Cold Chocolate Souffles Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Microwave Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 envelope unflavored gelatin 1/4 cup cold water 2 tablespoons reduced-calorie tub margarine 1 1/2 cups cold nonfat milk -- divided 1/2 cup sugar 1/3 cup Hershey's(r) cocoa -- or Dutch processed 2 1/2 teaspoons vanilla extract -- divided 1 1/3 ounces dry whipped topping mix -- (1.3 ounces)1 -- envelope Measure lengths of foil to fit around 6 small souffle dishes (about 4 ounces each); fold in thirds lengthwise. Tape securely to outsides of dishes to form collars, allowing collars to extend 1 inch above rims of dishes. Lightly oil insides of foil.* Sprinkle gelatin over water in small microwave-safe bowl; let stand 2 minutes to soften. Microwave at HIGH (100%) 40 seconds; stir thoroughly. Stir in margarine until melted; let stand 2 minutes or until gelatin is completely dissolved. Stir together 1 cup milk, sugar, cocoa and 2 teaspoons vanilla in small bowl. Beat on low speed of mixer while gradually pouring in gelatin mixture. Beat until well blended. Prepare topping mix as directed on package, using remaining 1/2 cup milk and remaining 1/2 teaspoon vanilla; carefully fold into chocolate mixture until well blended. Spoon into prepared souffle dishes, filling 1/2 inch from tops of collars. Cover; refrigerate until firm, about 3 hours. Carefully remove foil. Garnish as desired. *Six (6-ounce) custard cups may be used in place of souffle dishes; omit foil collars. Nutrients per Serving From Source: Calories 150, Total Fat 3 g, Cholesterol 0 mg, Sodium 55 mg Per MC: 2 g. fiber= 3 pts Source: "FBNR.com/Hershey's" Copyright: "Hershey Foods Corporation" From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Manhattan Clam Chowder Recipe By : Serving Size : 5 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Homemade Mixes Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 slices bacon -- finely diced 2 cups chopped onions 2 cups diced celery 1 1/2 cups diced carrots 1 clove garlic -- crushed 3 cans canned clams -- minced, undrained (3 6-1/2 oz. cans 2 cups low-sodium chicken broth 1 cup dry white wine -- divided 1/4 cup no salt added tomato sauce 1 teaspoon Worcestershire sauce 1/2 teaspoon dried oregano 1/2 teaspoon dried thyme 1/2 teaspoon hot sauce 1 bay leaf 14 1/2 ounces canned tomatoes -- undrained & chopped 1 1/2 cups red potatoes -- peeled & cubed Cook bacon in a Dutch oven over medium-high heat until crisp. Remove bacon from pan, reserving 1 tablespoon bacon fat in pan; set bacon aside. Add onion, celery, carrots, and garlic to bacon fat in pan; saute 5 minutes or until vegetables are tender Drain claims, reserving juice; set clams aside. Add clam juice, broth, 3/4 cup wine and next 7 ingredients (3/4 ups wine through tomatoes) to pan; stir well. Bring to a boil; reduce heat and simmer 15 minutes Add potato; simmer an additional 30 minutes or until potato is tender. Stir in remaining 1/4 cup wine and claims; cook until thoroughly heated. Discard bay leaf. Sprinkle bacon over chowder. Yield 5 (2 cups servings) Description: "If you've had only New England Clam Chowder, you're in for a new experience. Based on tomatoes instead of cream and butter like the New England version, our Manhattan Clam Chowder naturally cuts the fat without sacrificing any flavour" Source: "Weight Watchers Magazine, January/February 1997 pg78" S(Typed, Formatted & WW Points): "Helen D.hdeacey@home.com May 2000" Yield: "10 cups" - - - - - - - - - - - - - - - - - - - NOTES : Per servings according to magazine: Points: 3 Exchanges: 2 FR/V, 1 P/M, 1 B, 30C Calories 200 (14% from Fat), Protein 14.4g, Fat 3.2g (sat 0.8g), Carbohydrate 29.9g, Fibre 4.4g, Cholesterol 29.9g, Iron 6.9mg, Sodium 941mg, Calcium 142mg According to MC: Points 6. Calories 308 (14% calories from fat), Fat 5g, Fibre 5g. * Exported from MasterCook * Marinated Tofu #2 Recipe By :Prevention Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Microwave Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound lowfat tofu (bean curd) 1 tablespoon orange juice 1 tablespoon lemon juice light soy sauce sesame oil minced scallions toasted sesame seeds Cut the tofu in half so that you have two flattish rectangles. Then combine the juices and soy sauce in a 9-inch (23-cm) glass pie dish and add the tofu. Let the tofu marinate for about 10 minutes on each side. Then cover with vented plastic wrap and microwave on full power until the tofu is cooked through and fragrant, about 2 1/2 minutes. Let stand for 2 minutes before sprinkling with sesame oil, scallions and sesame seeds. Serve warm. Source: "Healthy Microwave Cooking by Judith Benn Hurley 1988" S(Archived by): "Pat Hanneman (kitpath@earthlink.net) on 21 May 2000" - - - - - - - - - - - - - - - - - - - NOTES : If you haven't tried it, microwaving is a simple and delicious way to enjoy tofu. Use either firm or soft tofu and serve as part of an Oriental feast * Exported from MasterCook * Marla's Maple Pork Recipe By :Janet & Greta Podleski Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds pork tenderloin 1/2 cup maple syrup -- (pure) 2 tablespoons reduced-sodium soy sauce 2 tablespoons ketchup 1 tablespoon Dijon mustard 2 teaspoons grated orange peel -- (zest) 1 1/2 teaspoons curry powder 1 1/2 teaspoons ground coriander 1 teaspoon Worcestershire sauce 2 cloves garlic -- minced Trim pork of all visible fat. Place pork in a large, heavy-duty, resealable plastic bag. whisk together all remaining ingredients in a medium bowl, Pour over pork in bag. Seal bag and allow pork to marinate in refrigerate for 1 hour. Transfer pork and marinade to a small roasting pan or baking dish. roast, uncovered, at 350°F. for 40 minutes. Pork should still be slightly pink in middle. Let pork stand for 10 minutes before slicing. Slice thinly. Drizzle extra sauce over pork and serve immediately. Description: "Roasted pork tenderloin drizzled with a zesty maple and orange sauce" Source: "Crazy Plates" S(Typed & Formatted by:): "HelenD (hdeacey@home.com)" - - - - - - - - - - - - - - - - - - - NOTES : Per serving according to Cookbook: Calories 236, Fat 5g, Saturated Fat 1.5g, Protein 26.1g, Carbohydrate 20.5g, Fibre 0.5g, cholesterol 70.9g, Sodium 624mg, 19% calories from fat. WW Points - 5.5 * Exported from MasterCook * Mediterranean Lentils And Rice Recipe By :Vegetarian Express Lane Cookbook, Sarah Fritschner Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Mediterranean Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 1 onion -- minced 2 teaspoons ground cumin 1 teaspoon ground cinnamon 1/2 teaspoon cayenne -- (or to taste) 1 teaspoon salt 3/4 cup lentils 2 cups vegetable broth -- or water 14 1/2 ounces crushed tomatoes OR diced tomatoes in puree 1/3 cup dried currants 2 cups water 1 cup long-grain white rice crumbled feta or grated Parmesan cheese -- (optional) Heat oil in a wide skillet and add onions, cumin, cinnamon, cayenne, and salt. Cook over medium-high heat until onions are soft, about 10 minutes (keep an eye on the heat--onions should cook fast but not burn). Add lentils and broth or water and bring to a boil. Cover, reduce the heat to low, and simmer for 30 minutes. Remove the cover and add tomatoes and currants. Bring to a boil, reduce the heat, and cover again. Cook for 10 minutes more or until lentils are tender. Meanwhile, cook rice. Bring water to a boil, add rice, stir once, then cover and reduce heat to low. Cook for about 18 minutes or until water is absorbed and rice is tender. Serve lentils over rice, topping with cheese if desired. Serves 4 to 6. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mediterranean Rice Salad #3 Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Mediterranean Rice Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups long-grain rice -- white or brown 1/4 cup dried currants 1/4 cup chopped onions 2 carrots -- grated 1 zucchini -- grated Dressing: 1/2 cup orange juice 1/4 cup fresh mint -- chopped, OR 1 teaspoon dried mint 3 tablespoons vegetable oil 2 tablespoons rice vinegar -- or wine vinegar 1 tablespoon honey 1 teaspoon salt 3/4 teaspoon ground cumin 3/4 teaspoon coriander 1/2 teaspoon paprika 1/2 teaspoon pepper In large saucepan, bring 3 cups water to boil; stir in rice. Reduce heat to low; cover and cook for about 20 minutes or until tender and water is absorbed. Remove from heat. Stir in currents, onion, carrots, zucchini. Dressing: Whisk together orange juice, mint, oil, vinegar, honey, salt, cumin, coriander, paprika and pepper; stir into rice mixture. Cover and refrigerate for about 2 hours or until chilled. Make 8 Servings Description: "Vitamin A - Rich. Full of sunny flavours and crisp veggies, this salad is equally nice made with barley or couscous" Source: "Canadian Living Magazine - July 1999" S(Typed & Formatted by:): "and WW Points added by hdeacey@home.com" From hdeacey@home.com - - - - - - - - - - - - - - - - - - - NOTES : Recipe costs: $5.99 Canadian) Tip: For extra colour, use a red onion. If the flavour is too strong, soak onion cold water for 15 minutes before using. According to magazine the nutritional values are as follows: * Exported from MasterCook * Mediterranean Salmon Cakes With Cucumber Sauce Recipe By :Cooking Light May 1999 Serving Size : 6 Preparation Time :0:00 Categories : Burgers & Loaves Eat-LF Mailing List Fish & Seafood Mediterranean Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Sauce 2/3 cup diced cucumber 2/3 cup plain low-fat yogurt 1/4 teaspoon dried dill 2 garlic cloves -- crushed Salmon cakes 1 can red salmon -- drained -- (14.75-ounce) 1 can chickpeas -- drained (15-ounce) 1 cup fresh breadcrumbs -- (about 2 slices) 1/4 cup sliced ripe olives 1/2 cup chopped fresh parsley 2 tablespoons lime juice 1 teaspoon hot sauce 1/2 teaspoon ground cumin 1/4 teaspoon salt 2 large egg whites -- lightly beaten 1 tablespoon vegetable oil -- divided To prepare sauce, combine cucumber, yogurt, dill, and garlic in a small bowl. To prepare salmon cakes, remove bones and skin from salmon. Place chickpeas in a medium bowl; partially mash chickpeas with a fork. Stir in salmon, breadcrumbs, and olives. Combine parsley and next 5 ingredients (parsley through egg whites) in a small bowl; stir into salmon mixture. Divide mixture into 12 equal portions, shaping each into a 3/4-inch-thick patty. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add 6 patties; cook 4 minutes. Carefully turn patties over, and cook 4 minutes or until golden. Repeat procedure with 1 1/2 teaspoons oil and remaining patties. Serve with sauce. Yield: 6 servings (serving size: 2 salmon cakes and 1/4 cup sauce). CALORIES 243 (29% from fat); FAT 8.5g; PROTEIN l8g; CARB 28.2g; FIBER 2.6g; CHOL 23mg; IRON 3mg; SODIUM 399mg; CALC 22.1mg From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mediterranean Vegetable Medley Recipe By :Janet Emal & Elizabeth Taylor Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Mediterranean Microwave Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium eggplant -- peeled, cut into 1/2 1 medium zucchini -- cut into 1/4" slices 1 medium green bell pepper -- seeded, diced (1 cup 1 clove minced garlic 1 teaspoon olive oil 1 teaspoon dried basil 4 large pitted green olive -- sliced 2 medium tomatoes -- cut in wedges In a 2-1/2 quart microwave-safe dish, combine eggplant, zucchini, bell pepper, garlic, oil and basil. Cover tightly. Microwave on 100% power (HIGH) 9 to 11 minutes or until eggplant is translucent and zucchini is tender, stirring several times during cooking. Stir in olives and tomatoes and recover. Microwave on 100% power (HIGH) 1 or 2 minutes more. Makes 6 servings. Calories 50, 1g Fat, 3g Fibre = WW Points .5 Description: "A Wonderful eggplant and vegetable combination" Source: "Light & Healthy Microwave Cooking (1986) HP Books" S(Typed & Formatted by:): "Helen D. (hdeacey@home.com) May 15, 2000" - - - - - - - - - - - - - - - - - - - NOTES : Note: 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 * Mexicali Grilled Chicken Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Poultry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup orange juice 1 tablespoon lime juice 2 teaspoons apple cider vinegar 1 tablespoon olive oil 1/2 teaspoon salt 1/2 teaspoon oregano 1/4 teaspoon pepper 20 ounces skinless boneless chicken breast halves -- (4 -5 ounce) Combine all ingredients except chicken. Pour over chicken in a shallow dish; marinate at least 2 hours in the refrigerator. Drain; reserve marinade. Grill chicken on foil-covered grill over hot coals, 10 to 20 minutes per side, basting with marinade. Serves four Description: "Here's a great new alternative to standard marinated chicken recipes--the juices and vinegar add a tangy flavor to the chicken. Buy an extra lime and serve it with Mexican beers or margaritas!" Source: "from Tip World@Topica.com" S(Formatted By:): " & WW Points added by hdeacey@home.com (May 2000)" - - - - - - - - - - - - - - - - - - - NOTES : Per serving: 171 calories, 5 grams fat, 2 grams carbohydrates, 27 grams protein, 73 milligrams cholesterol, 0 grams fiber, 330 milligrams sodium. WW Points = 4 * Exported from MasterCook * Mexican Green Rice With Spinach Recipe By :Everyday Cooking with Dr. Dean Ornish Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Mexican & Southwestern Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup diced onion 2 tablespoons minced jalapeno chile -- (seeds removed) 2 large garlic cloves -- minced 1/4 cup vegetable broth 1 cup long-grain basmati rice 1/2 teaspoon ground cumin 1/2 teaspoon salt 1/2 teaspoon black pepper 2 cups chopped fresh spinach 1/4 cup chopped cilantro In a medium saucepan, combine onion, jalapeno, garlic, and vegetable broth. Bring to a simmer, covered, over moderate heat and simmer until vegetables are softened, about 5 minutes. Add rice, cumin, salt, pepper, and 1 1/2 cups water. Bring to a boil over high heat. Cover and reduce heat to lowest setting. Cook 15 minutes. Add spinach and stir it in gently with a fork. Cover and cook until rice is tender and all liquid has been absorbed, about 5 more minutes. Remove from heat. Stir in cilantro gently with a fork. Per Serving: Calories 149 Protein 7.1 g Carbohydrates 30.7 g Total Fat 0.3 g Sodium 306 mg Cholesterol 0 mg From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Microwave "Stewed" Rhubarb Recipe By :Janet Emal & Elizabeth Taylor Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Microwave Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups rhubarb -- cut into 1" pieces 1/4 cup sugar -- (I use Splenda) The recipe was for a 650 Watt Oven - Which is Medium High on the newer 1000 Watt Ovens of today, so instead of High use Medium High Place rhubarb in a 1-1/2 quart microwave-safe dish. Cover tightly. Microwave on 100% power (High) 4 to 5 minutes or until rhubarb is very soft. Stir in sugar. Makes 4 servings (1/2 cup each) Source: "Light & Healthy Microwave Cooking (1986) HP Books" S(Typed & Formatted by:): "Helen D. (hdeacey@home.com) May 15, 2000" Yield: "2 cups" - - - - - - - - - - - - - - - - - - - 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. WW Points = 1 using sugar .5 points when using Splenda * Exported from MasterCook * Microwave Chili Recipe By :Microwave Lite Menu Cookbook, 1986 Serving Size : 1 Preparation Time :0:00 Categories : Chilis Eat-LF Mailing List Meats Microwave Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound extra-lean ground beef 1/2 cup chopped green pepper 1 tablespoon instant minced onion 1 can whole tomatoes -- (16 ounce) undrained 1 cup drained cooked kidney beans 1 teaspoon chili powder -- (1 to 2) 1/2 teaspoon salt 1/4 teaspoon paprika TIME GUIDE About 30 minutes ahead TIPS 1. Combine ground beef, green pepper, and onion in l 1/2-quart microwave-safe casserole. 2. MICROWAVE (high), uncovered, 3-4 minutes or until meat is no longer pink, stirring once. Add tomatoes, beans, chili powder, salt, and paprika; mix well. 3. MICROWAVE (high), uncovered, 11-12 minutes or until hot and bubbly and flavors are blended, stirring once. * Use half of a 16-ounce can of beans or an 8-ounce can. Leftovers can be frozen for another use. * Ground turkey can be substituted for beef. From "Eric S. Johnson" - - - - - - - - - - - - - - - - - - - NOTES : Always a family favorite. * Exported from MasterCook * Microwave Polenta #2 Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Microwave Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Cornmeal 1/2 teaspoon Salt 1/4 teaspoon Red pepper flakes 1/4 cup Nonfat parmesan cheese 4 cups Water Spray a 2-qt saucepan with Pam. Combine water, cornmeal, salt and red pepper flakes; mix well. Cover and cook on HIGH for 12 mins, stirring after 6 mins. Stir in cheese and serve. Cal 156.3 Fat 0.6 Fiber 2.6 CFF 3.5% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This is a quick and easy way to cook polenta. The red pepper flakes give it a little kick. * Exported from MasterCook * Microwave Ratatouille Recipe By :McDougall Serving Size : 6 Preparation Time :0:15 Categories : Eat-LF Mailing List Microwave Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 onion -- sliced and -- separated into rings 1 green bell pepper -- coarsely chopped 2 zucchini -- thinly sliced 1 eggplant -- cut into cubes 1/2 teaspoon fresh garlic -- minced 2 tomatoes -- coarsely chopped 1 teaspoon dried basil leaves 1 teaspoon dried oregano leaves 1/4 teaspoon dried thyme freshly ground black pepper Combine all ingredients in a microwave-safe dish. Cover. Microwave on high for 10 minutes, stirring every 3 minutes. Serve hot over baked potatoes, grains, or pasta, or serve cold as a salad. Servings: 6 Preparation Time: 15 minutes Cooking Time: 10 minutes From Annice Grinberg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Microwaved Chicken Breasts Recipe By :WhoMe40@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Information, Tips, Misc. Microwave Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** I use my microwave to cook chicken for salads and other dishes all the time. To my taste I think you get better results using bone in, with skin, breast halves. I place them in a shallow pyrex dish (thickest part out), add a bit of water and cover with vented plastic wrap. My microwave has a turntable so I don't have to rearrange them during cooking. Four large breasts usually cook in less than 10 minutes, depending on size and temperature when I started. When cool enough to handle, I skin them, then rinse them under water, pat dry, then remove the meat. It can be shredded with your fingers or cut into chunks. It's good for casseroles that need precooked chicken as well as salads. I'm not sure why, but I find chicken done this way is more flavorful and more tender. Just a personal preference but I thought I'd share it with others in case anyone out there isn't happy with the way microwaved chicken tastes when they use boneless skinless breasts. I also do whole chicken in the microwave for salads etc. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Microwaved Corn On The Cob Recipe By :"Ellen C." Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Microwave Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** I always cook corn on the cob in the microwave. I don't even bother to shuck it prior to cooking. I have had better luck cooking only 2 ears at at time, so I drop them in the oven, and turn on high power for 4-5 minutes. If I want more than 2 ears, I simply put the next two in for 4-5 minutes. I then let the corn sit for several minutes until we're ready to eat it. If it's too hot to shuck, use oven mitts. The corn is much easier to shuck once it's been cooked. This is absolutely the easiest and laziest way to prepare corn on the cob. Note that the corn will continue to steam as long as it's in the husk. So, if you don't plan on eating it right away, reduce the microwave time. BTW, I like to spray my corn with soy sauce or Bragg's Amino liquids. Sometimes I roll it in Ume Plum vinegar. Yum! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Microwaving Chicken Breasts And Making Salads Recipe By :Prevention Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Microwave Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound chicken cutlets (skinless boneless chicken breasts) water or choice of cooking liquid herb Start with a pound of chicken cutlets, trimmed of excess fat. If they're not all the same thickness, pound them until they are. Next, arrange the chicken in a microwave-safe ring pan and sprinkle on a bit of lemon juice, lime juice, dry white wine or a particular herb that will fit into your cooking scheme. Lemon juice and tarragon are nice together. Cover with vented plastic wrap and microwave on full power until the chicken is cooked through, about 6 minutes. The ring pan helps the chicken cook evenly. Let stand for several minutes, then use in any recipe requiring cooked chicken or serve chilled with an array of condiments like mustards and chutneys. You can also stash the chicken away in the refrigerator and slice it for sandwiches. Or, create a chicken salad. Use your fingers to tear cooked chicken into shreds. Then toss with one of these ideas. * Minced dried apricots and raisins, minced ginger, minced garlic and a splash of toasted sesame oil. * Cooked rice, tender asparagus tips, basil, thyme and a splash of fragrant olive oil * Pecan halves, minced red onions, chopped artichoke bottoms, oregano, lemon juice and a splash of hazelnut oil * Corn kernels, chopped ripe tomatoes, minced garlic, minced jalapeno peppers, minced fresh coriander, lime juice and olive oil * Minced dried tomatoes, minced fresh mint, lemon juice and a splash of light cream Source: "Healthy Microwave Cooking by Judith Benn Hurley 1988" S(Archived by): "Pat Hanneman (kitpath@earthlink.net) on 21 May 2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Middle Eastern Lentils With Spinach Recipe By :Mediterranean Light, Martha Rose Shulman Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Mediterranean Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -------- ------------ -------------------------------- 1/2 pound brown lentils -- (1 1/3 cups) washed and picked over 1 small onion -- chopped 3 cloves garlic -- minced 1 bay leaf salt and freshly ground pepper 1 pound fresh spinach 1/2 teaspoon ground coriander 1 teaspoon ground cumin -- (more to taste) Combine the lentils, onion, 2 of the garlic cloves, water, and bay leaf in a saucepan and bring to a boil. Reduce heat, cover, and simmer 30 until the lentils are tender. Add salt and freshly ground pepper to taste. Meanwhile, stem and wash the spinach. Chop and wilt in its own liquid in a large frying pan. Drain the lentils, retaining some of the liquid, discard the bay leaf, and add the lentils to the spinach. Stir together, moisten with some of the cooking liquid from the lentils, and add the coriander, cumin, remaining garlic, and more salt and pepper to taste. Stir together over medium heat for about 5 minutes and serve. The dish will keep for a two in the refrigerator. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Lentils and other beans go nicely with spinach. You can also make this dish Swiss chard. * Exported from MasterCook * Middle Eastern Lentlls With Vegetables Recipe By :Mediterranean Light, Martha Rose Shulman Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Mediterranean Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -------- ------------ -------------------------------- 1 pound brown or green lentils -- (1/3 cups) washed 1 quart water 1 bay leaf 3 celery stalks 2 carrots -- sliced 1/2 pound leeks -- (2 medium) trimmed, cleaned, and sliced 1 pound tomatoes -- peeled and chopped 1/2 pound zucchini -- sliced salt and freshly ground pepper 1 teaspoon crushed coriander seed 1 1/2 teaspoons crushed cumin seed 1 pinch cayenne pepper I tablespoon olive oil 1 large onion -- thinly sliced 3 large garlic cloves -- (to taste (3 to 4) - minced or put through a press 3 tablespoons chopped cilantro -- (to taste) (3 to 4) 1 lemon -- juiced Makes 6 to 8 servings. Soak the lentils in the water in a large casserole for hour. Bring to a boil, add the bay leaf, cover, and simmer for 20 minutes, until just tender. Add the celery, carrots, leeks, tomatoes, zucchini, salt and pepper to taste, coriander seed, cumin seed, and cayenne, continue to simmer 15 minutes, until the vegetables are tender and the liquid is just about absorbed. Meanwhile, heat the olive oil in a frying pan and saute the onion until golden. Add the garlic, cook a few minutes, stirring, and stir into the lentils. Taste and adjust seasonings. Transfer to a serving dish and sprinkle with cilantro and lemon juice or sprinkle with the cilantro and lemon juice and serve from the casserole. This dish will keep in the refrigerator, without the addition of the lemon and cilantro, for 3 or 4 days. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : This is a hearty lentil and vegetable stew seasoned with coriander of garlic, and a touch of cayenne * Exported from MasterCook * Middle Eastern Pasta With Lentlls Recipe By :Mediterranean Light, Martha Rose Shulman Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Mediterranean Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -------- ------------ -------------------------------- 1/2 pound brown or green lentils -- washed and picked over 3 cups water 1 bay leaf salt 1 tablespoon olive oil 2 onions -- chopped 3 large garlic cloves -- minced or put through a press 1 teaspoon ground coriander 5 1/2 teaspoons ground cumin 1 pinch cayenne pepper freshly ground black pepper 12 ounces spaghetti or tagliatelle noodles 2 tablespoons plain low-fat yogurt MAKES 4 TO 6 SERVlNGS Combine the lentils, water, and bay leaf and bring to a boil. Reduce heat, cover, and simmer 30 to 40 minutes or until the lentils are tender but not mushy. Add salt to taste toward the end of the cooking. Heat the olive oil in a heavy-bottomed frying pan and saute the onions until tender and beginning to color. Add the garlic, coriander, and cumin and continue to saute a couple of minutes, stirring. Stir this mixture into the lentils and add cayenne and black pepper to taste. Bring a large pot of water to a boil, add some salt, and cook the noodles al dente. Drain and add to the lentils. Add the yogurt, toss together, and serve at once. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Italy isn't the only country where you can get great pasta. Here is just one of the many pungent Middle Eastern noodle recipes I've come across. * Exported from MasterCook * Millet 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 -------- ------------ -------------------------------- 1 cup millet 3 cups water -- or broth Millet needs to be microwaved uncovered in an extra-large bowl. If covered or cooked in a smaller bowl, the fibrous particles of the millet bubble up and spew out. Place 1 cup millet and 3 cups water or broth in a very large bowl. Microwave on High, uncovered for 18 minutes. Drain, season to taste, and serve. From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Minestrone Soup #4 Recipe By :Janet Emal & Elizabeth Taylor Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Microwave Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 slices bacon -- cut in 1/2" pieces 3/4 cup onion -- diced 1/4 teaspoon garlic powder 1 medium carrot -- thinly sliced 1 stalk celery -- diced 2 tablespoons water 2 teaspoons beef bouillon granules -- low-sodium 3 cups hot water 1 cup tomato sauce -- unsalted (1 8-oz can 1 teaspoon Italian seasoning 2 cups canned kidney beans -- drained, rinsed 1/2 cup elbow macaroni -- uncooked 1/2 cup zucchini -- chopped 1/4 teaspoon black pepper *** SEE NOTE RE TEMPERATURE TO USE *** In a deep 2-1/2 quart microwave-safe dish, microwave bacon on 100% power (HIGH) 2 to 3 minutes or until crisp; drain. Stir in onion, garlic powder, carrot, celery and 2 tablespoons water. Cover tightly. Microwave on 100% power (HIGH) 4 to 5 minutes or until vegetables are tender. Stir bouillon granules into 3 cups of hot water until dissolved. Add to vegetables. Stir in tomato sauce, herb seasoning, beans, macaroni, zucchini and pepper; cover. Microwave on 100% power (HIGH) 15 to 20 minutes or until macaroni is tender, stirring several times during cooking. Makes 8 servings. (99 Calories, 1g Fat, 5g. Fibre WW points = 1.5) Makes 4 servings. (199 Calories, 2g Fat, 11g Fibre WW Points = 2) Description: "When used in moderation bacon can add flavour without adding excess salt" 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 * Moroccan Chicken Thighs Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Mediterranean Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces boneless chicken -- skinless thighs (4-4 1 1/2 teaspoons ground cumin 2 teaspoons grated lemon rind 1/2 teaspoon ground ginger 1/2 teaspoon salt 1/4 teaspoon ground cinnamon 2 cloves minced garlic 2 teaspoons olive oil vegetable oil spray Trim fat from chicken thighs and set aside. Combine cumin and next 5 ingredients in a large bowl. Brush olive oil evenly over chicken. Add chicken to bowl, and toss well to coat chicken with spice mixture. Let stand 10 minutes. Prepare grill. Place chicken on grill rack coated with cooking spray. Cover and grill 6 minutes on each side or until chicken is done. Serve with pita bread, if desired. Yield 4 servings. **TO PREPARE INDOORS** Place a grill pan over medium-high heat; coat with cooking spray. Add chicken cook 7 minutes on each side or until done. Source: "WW Magazine, July/August 1999" S(Typed, Formatted & WW Points): " added by Helen Deacey (hdeacey@home.com) May 2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mushroom And Barley Bread Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- (1-pound loaf) 1 1/2 teaspoons dry yeast 2 cups bread flour 1/4 cup barley flakes -- * 2 tablespoons wheat bran 2 tablespoons dried minced onions 2 tablespoons crumbled dried imported mushrooms 1/2 teaspoon salt 3/4 cup water -- plus 2 tablespoons water -- (1 1/2 pound loaf) 2 teaspoons dry yeast 3 cups bread flour 1/3 cup barley flakes -- * 3 tablespoons wheat bran 3 tablespoons dried minced onions 3 tablespoons crumbled dried imported mushrooms 3/4 teaspoon salt 1 1/2 cups water Add ingredients to your Bread Machine pan in the order given. This recipe can be used with the regular or rapid time bake cycles. *Barley flakes are available at health food stores. From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : Notes: * Exported from MasterCook * Mushroom Pate En Baguette Recipe By : Serving Size : 6 Preparation Time :2:35 Categories : Appetizers Eat-LF Mailing List Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup chopped onion 1 tablespoon olive oil 1/4 cup sake or dry sherry 1/2 cup chopped green onions -- including green tops 2 teaspoons minced garlic 1 1/2 cups sliced mushrooms 1/2 cup minced celery 1/2 cup almonds or walnuts -- minced 1/2 cup minced parsley 1 cup rye bread crumbs 1 teaspoon ground rosemary 1/2 teaspoon dried thyme 1 tablespoon low-sodium soy or tamari sauce 1 teaspoon herbal salt substitute 1/2 teaspoon dried basil 1/4 teaspoon dried oregano 1 baguette French bread 1. In a large skillet over medium-high heat, saute onion in the olive oil and sherry until soft but not browned. Add green onions, garlic, and mushrooms, and continue to cook for 5 minutes. 2. When mushrooms begin to exude moisture, add celery, walnuts, and parsley, and cook 3 minutes longer. 3. Spoon sauteed vegetables into a large bowl. Add rye bread crumbs, rosemary, thyme, soy sauce, salt substitute, basil, and oregano. Puree half of mixture in a blender and mix well with pate remaining in bowl until a pastelike consistency is achieved. 4. Cut baguette in half and slice off each end. With your fingers, remove the soft center of the loaf, hollowing out both sections. Stuff pate into the cavity, wrap in plastic wrap, and chill for 2 hours or more. 5. To serve, unwrap baguette and slice into rounds. From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : Mushrooms and herbs are blended into a savory pate, stuffed into a hollowed-out loaf of French bread, wrapped, and refrigerated. While the loaf chills, the pate subtly flavors it. To serve, unwrap and slice into thin rounds, revealing a circle of bread surrounding each slice of pate. This one's from the MasterCook cookbook that came with my program; it sounds like a picnic winner: * Exported from MasterCook * Mushroom Yields Recipe By :MasterCook Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** 1 pound fresh mushrooms (yield or equivalent): 6 cups sliced 4 cups chopped 2 cups sliced and cooked 1 1/3 cups chopped and cooked 3 oz dried 12 oz canned and drain From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange Chicken Tabbouleh Recipe By :BHG Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Mediterranean Microwave Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups boiling water 3/4 cup bulgur 2 oranges 1 1/2 cups cubed cooked chicken or turkey 2 cups chopped seeded cucumber 2 tablespoons snipped fresh parsley 2 tablespoons chopped green onion 1 tablespoon snipped fresh mint 1 tablespoon olive oil 1/2 teaspoon salt romaine lettuce leaves In a medium mixing bowl pour boiling water over bulgur. Let stand 30 minutes. Drain off excess liquid. Meanwhile, finely shred enough peel from oranges to make 2 teaspoons peel. Peel and section oranges over a bowl to catch juice. Cover and chill orange sections till serving time. Measure and reserve 1/4 cup orange juice. In a large mixing bowl stir together drained bulgur, orange peel, orange juice, chicken, cucumber, parsley, green onion, mint, oil, and salt. Cover and chill 4 to 24 hours, stirring occasionally. Just before serving, fold in orange sections. Serve on lettuce-lined plates. Nutrition facts per serving: 273 calories, 8 g total fat, 7g fiber, 47 mg cholesterol, 320 mg sodium, 32 g carbohydrate, 19 g protein. Cuisine: "Middle Eastern" Source: "http://recipe.bhg.com/default.sph/recipe.class" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : The oranges add freshness to this salad but you can substitute canned mandarin oranges, if you like. Continue to use fresh orange juice for the dressing throughout. --- We tried this over the weekend. Made it Saturday. Served for lunch on Sunday. (24 hours). This would be good to take on a picnic or to work for lunch. It had "warmed" on the counter for about 60 minutes. it had more flavor as it warmed during the meal. Actually it was mild (trying to get used to less spicy foods harumph!) I punched it up with fresh basil and lots of pepper. We halved the recipe, using only 1 orange. Serve more orange on the side. Bulgur doesn't have any flavor after chilling that long (24 hrs). might make the bulgur with broth instead of water. BTW - I used the Microwave to poach the chicken, make the bulgur. so it was a cool meal. * Exported from MasterCook * Orange Mashed Potatoes Recipe By :Lindsey Bareham 1991 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium onions -- finely chopped 1/4 cup unsalted butter 4 cups cooked and mashed potatoes -- see note 1/2 cup creme fraiche 3/4 cup fresh orange juice 2 tablespoons finely grated orange zest Advance prep: Peel and cube the potatoes and cook until fork tender. Mash. Set aside. Cook the onions in the butter over a low flame until soft but no colored. Add the potatoes and mix. With a whisk, carefully beat the creme fraiche and orange juice into the potatoes, until they are light and fluffy. Mix in half the orange peel, and scatter the rest over the potatoes before serving. Description: "Orange flavored mashed potatoes." Cuisine: "Mediterranean" Source: "In Praise of the Potato by Lindsey Bareham" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This goes very well with poultry and fish. Pommes Siciliennes. * Exported from MasterCook * Orange Scented Mashed Potatoes Recipe By :Pat Hanneman 2000 Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large sweet potato (with pale flesh) 1 medium boiling potato 2 tablespoons fat-free cream cheese 1 pinch salt and pepper 1/4 cup fresh orange juice 1/4 cup finely chopped red onion 1 teaspoon olive oil 1/4 cup lowfat buttermilk -- plus more as needed 2 tablespoons chopped fresh parsley Advance prep: Peel and cube the potatoes. Cook until fork tender. Drain. Add the fat-free cream cheese and stir well. Add a pinch of salt and pepper. Cover and set aside, allowing the cheese to melt. Advance Prep: reduce the orange juice in a nonstick pan over medium-low heat to 2 tablespoons. Set aside to cool. Soften the onions in the oil over low heat. Add the potatoes and orange reduction. Mix well to incorporate the cheese. With a whisk or spatula, add the buttermilk and beat until the potatoes are light and fluffy. Stir in the parsley and serve. Description: "Orange flavored mashed potatoes with refreshing bites of parsley." Cuisine: "Caribbean" - - - - - - - - - - - - - - - - - - - Serving Ideas : garlicky meat and poultry; steamed vegetables NOTES : The idea was inspired by mashed boniato served in Latino restaurants. The other is tested, to-die for, low-fat whipped potatoes, or so Bob said. I thought they turned out very well. * Exported from MasterCook * Orange-teriyaki Fish Kabobs Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons low-sodium soy sauce 1 tablespoon rice vinegar 1 tablespoon honey 1 teaspoon fresh ginger -- peeled, minced 1 1/2 pounds halibut -- cut into 1" pieces* 8 ounces fresh mushrooms 1 medium green bell pepper -- cut in 1 1/2" pieces 1 medium red bell pepper -- cut into 1-1/2" -- pieces Cooking spray 6 tablespoons orange juice * grouper, swordfish, or other firm fish fillets Combine first 4 ingredients in a shallow baking dish; stir well. Add fish, stirring to coat. Cover; marinate in refrigerator 15 minutes. Remove fish from dish, reserving marinade. Thread fish, mushrooms, and bell pepper alternately onto 9 (10-inch) skewers. Place kabobs on a boiler pan coated with cooking spray; broil 6 minutes. Turn kabobs over; broil 6 minutes or until vegetables are tender and fish flakes easily when tested with a fork. Combine reserved marinade and orange juice in a saucepan; bring to a boil. Reduce heat; simmer 5 minutes or until reduced to 1/2 cup. Drizzle sauce over kabobs. Yields: 4 servings (Serving size 2 kabobs and 2 tablespoons sauce) Source: "Weight Watchers Magazine, June 1999 pg86" S(Typed, Formatted & WW Points): "Helen D. (hdeacey@home.com) May 2000" - - - - - - - - - - - - - - - - - - - NOTES : Points: 6 Exchange: 5 Very Lean Meat, 1-1/2 Fat, 1 Vegetable, 1/2 Fruit * Exported from MasterCook * Ovenroasted Shiitake Mushrooms With Garlic And Coarse Salt Recipe By :CHEF DU JOUR CRESCENT DRAGONWAGON SHOW #DJ9339 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Oil spray 1 Pound Shiitake mushrooms -- stems removed -- (about 1 1/4 pounds with stems, save the stems for stock) 1 Tablespoon olive oil -- (1 to 3) 1 Tablespoon very finely minced or pureed fresh garlic 1 1/2 Teaspoons coarse sea salt Herb sprigs -- optional for garnish (thyme or a bit of rosemary) Preheat oven to 400 degrees. Spray the pan with oil. Place Shiitakes in baking dish; caps up or down, it makes no difference. Make sure pan is big enough so the mushrooms are not on top of each other; they need air space and breathing room to roast up properly. Toss the mushrooms with the oil, garlic, and salt. Pop the pan in the oven, uncovered, and let bake 10 to 12 minutes. Take them out. Shake the pan a few times. Some of the mushrooms should be starting to get a little golden on the lighter, underneath side of the caps. You will probably need to put them back in for a few more minutes say, 3 to 5 minutes, maybe more if your oven wasn't really hot when you put them in. At least a third of the mushrooms should be starting to color and get a little crunchy. Using the lesser amount of oil, this will happen more quickly. Serve, warm or at room temperature, with an optional decorative sprig of herb. Yield: 6 to 8 as a starter; however, most people will want two portions From KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I assume this recipe uses fresh shiitake mushrooms - it's not clear. * Exported from MasterCook * Overnight French Toast Strata Recipe By :Pillsbury w/my adaptations Serving Size : 20 Preparation Time :0:00 Categories : Breakfast Casseroles Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Brown sugar -- packed 2 tablespoons Butter -- melted 1 loaf Thick-sliced bread loaf -- cubed 5 Eggs 4 Egg whites 2 cups Skim milk 1 teaspoon Ground ginger 1/2 teaspoon Cinnamon 1 pinch Salt 1 pint Strawberries -- sliced Powdered sugar Spray a 9x13-inch baking dish with nonstick cooking spray. In a small bowl, combine brown sugar and melted butter. Blend well and spread on bottom of pan. Arrange cubed bread on top. In medium bowl, mix eggs, egg whites, milk, salt, ginger and cinnamon. Blend well with wire whisk. Pour over bread. Sprinkle top with additional cinnamon, if desired. Cover with plastic wrap and refrigerate at least four hours or overnight. Heat oven to 350. Uncover baking dish and bake for 40-45 mins, or until center is puffed and knife inserted in center comes out clean. Serve immediately with strawberries and powdered sugar. From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This is a casserole that I took to a Bible study meeting a few weeks ago. Everyone loved it and asked for the recipe. I would also recommend muffins, fruit salad and bagels. Those seem to please everyone. * Exported from MasterCook * Pasta Or Whole Grain Salad Recipe By :The Good Health Microwave Cookbook, Carl Jerome Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Microwave Pasta Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound pasta -- or grain 1 red onion -- finely chopped 4 Roma tomatoes 1/2 cup cauliflower -- chopped 1/2 cup broccoli -- chopped handful of mixed basil oregano and Italian parsley 1 bell pepper -- chopped vinaigrette This recipe will work well with farfalle (bow tie) pasta, kashi, couscous, or quinoa. Follow instructions for one pound of grain or pasta (see recipe). While cooking, finely chop one red onion, four Roma tomatoes, a half cup of chopped cauliflower, a half cup of chopped broccoli, one handful of mixed Basil, oregano and Italian Parsley leaves and one bell pepper of whatever color. When grains are finished cooking and cooling, stir in all the vegetables and toss with your favorite vinaigrette. From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : Here is a simple recipe suggestions that use the microwave to prepare grains. This salad can become a main dish with the addition of chunks of cooked chicken, shrimp, tuna, turkey or tempeh. * Exported from MasterCook * Peanutty Noodles Recipe By : Serving Size : 10 Preparation Time :0:00 Categories : Eat-LF Mailing List Microwave Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 carrots -- peeled 1 tablespoon vegetable oil -- divided 3 cloves garlic -- minced 1 cup fat-free less sodium chicken broth -- I use Swanson 1/2 cup natural-style peanut butter -- I use regular 1/4 cup low-sodium soy sauce 3 tablespoons rice or white wine vinegar 1 teaspoon chili garlic sauce like Lee Kum Kee -- (I'll try up to 1 T for added zip) 2 teaspoons fresh ginger -- peeled and grated 1/4 teaspoon salt cooking spray 2 cups red bell pepper strips 1 pound snow peas -- trimmed 1 pound linguine -- cooked and still hot 1/2 cup fresh cilantro -- chopped Using a vegetable peeler, shave the carrots lengthwise into strips and set aside. (I only had baby carrots and carrot "chips". I used the chip and pre-boiled for 5 mins.) Heat 1 teaspoon of the oil in a small saucepan over medium heat. (I used a medium non-stick pan.) Add the ginger and minced garlic. (I use a rounded tablespoon of garlic-ginger stir-fry blend that comes in a jar instead.) Saute for 30 seconds. Add Chicken broth and next 5 ingredients (through salt) ; stir until well-blended. Reduce heat, and simmer 7 minutes, stirring occasionally. Remove from heat and keep warm. Over medium-high, heat 2 teaspoons of oil in a large, non-stick skillet that has been coated with cooking spray. Add bell peppers and sno peas; saute 5 minutes or until tender. Remove from heat. Combine carrot, peanut butter mixture, vegetable mixture and linguine in a large bowl; toss well. Sprinkle with cilantro. ( I prefer Italian parsley.) Serving Ideas : Serve warm or at room temperature. Add cooked shrimp or chicken to make a delicious main dish. Per Magazine for a 1 cup portion: 296 cals., 8.8 g. fat (27%CFF), 3.4 g. fiber, 11.7 g. protein, 43.1 g. carb, 400 mg. sodium, 1 mg. chol 6 points Description: "Great Picnic Food Served Warm Or At Room Temperature" Source: "Cooking Light Magazine: May 2000, pg 142" S(Formatted by): "JaneStarr@home.com in CT on 5/13/00" Yield: "10 cups" - - - - - - - - - - - - - - - - - - - NOTES : I like to sprinkle warm water on 1 cup portions and reheat it in the microwave. I made a delicious, filling picnic supper for myself by adding cut-up grilled chicken breast (3oz) and a cut-up, grilled portobella mushroom to 1 cup of these peanutty noodles. (For those of you following Weight Watchers, this was a 9 point dinner) Here's a new recipe that I made for the elementary teacher's appreciation luncheon this week. It was very good. Next time, I'm going to use 2 to 3 teaspoons of the Oriental Chili Garlic sauce. It added a nice flavor, but not too much "heat". This is going to be a regular picnic menu item for us. * Exported from MasterCook * Pear And Potato Pie Recipe By :Barbara Weiland Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Meats Pies, Crusts & Pastry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium potatoes -- peeled and thinly sliced 2 pie crust (9 inch) -- from mix or your rec 2 medium pears (ripe but firm) -- peeled and thinly sliced 2 ounces prosciutto -- or 8-paper thin slices ham 1/2 teaspoon salt 1 1/2 teaspoons dried basil 2 tablespoons finely chopped onion 2 egg equivalent -- lightly beaten 1/2 cup skim milk 2 tablespoons flour sour cream (optional) 1. Place sliced potatoes in salted water to cover. Let stand at room temperature while you prepare remaining ingredients. 2. Preheat oven to 375F. 3. Prepare pastry. Divide dough into two approximately equal portions, then roll the larger portion out to a 12-inch circle on a lightly floured surface. Fit into a 9-inch pie plate. Trim overhang. Set aside. 4. Drain and rinse potatoes and pat dry with paper towels. Place in medium-size mixing bowl with sliced pears. 5. Cut prosciutto into thin strips and add to potatoes and pears along with salt, basil and onion. Mix well. Transfer mixture to pastry-lined pie plate. 6. In a small bowl, mix beaten eggs, milk, and flour together and pour over potato mixture. 7. Prepare top crust by rolling out remaining dough to a 10-inch circle. Make several slits in the crust to allow steam to escape during baking. Cover potato mixture, trim overhang, turn under and flute edges of pastry. Bake for about 55 minutes or until lightly browned. 8. Serve at room temperature or cold with sour cream if desired. Description: "Savory pie with pear, potato and prosciutto; double crust" Source: "Butterick Picnic Cookbook 1979" PatH - - - - - - - - - - - - - - - - - - - NOTES : Here is a recipe submitted by Pat H for a makeover. This unusual dish sounds like it could be a wonderful addition to any menu. Put on your thinking caps and lets trim this one down. * Exported from MasterCook * Peeling Tomatoes Recipe By :Prevention Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Microwave Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large tomato To peel a tomato in the microwave, carve an "X" in the skin of the stem end. Then wrap the tomato in waxed paper and microwave for 1 minute. Small, ripe tomatoes will take less time than large, underripe ones. Let the tomato stand until cool enough to handle, about a minute, then peel off the skin with a paring knife. Source: "Healthy Microwave Cooking, by Judith Benn Hurley (1988)" S(Archived by): "Pat Hanneman (kitpath@earthlink.net) on 20 May 2000" - - - - - - - - - - - - - - - - - - - NOTES : Instead of boiling a lot of water, soften the tomatoes in the microwave. * Exported from MasterCook * Penne With Chicken And Sun-dried Tomatoes Recipe By :Borden's Creamettes Pasta Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound penne rigate (yolk-free) -- uncooked 1 cup hot water 1/2 cup coarsely chopped sun-dried tomatoes (not oil packed) 2 teaspoons chicken-flavored instant bouillon 1 cup sliced fresh mushrooms 1/2 cup chopped green onions 3 cloves garlic -- chopped 1/3 cup dry red wine 1 pound skinless boneless chicken breast halves -- 1-inch cubes 2 tablespoons chopped fresh basil 2 tablespoons olive oil 2 cups 1% low-fat milk 2 tablespoons cornstarch Cook Creametta Penne Rigate as package directs; drain. In a small bowl, combine water, tomatoes and bouillon; let stand 15 minutes. In a large skillet, over medium heat, cock mushrooms, onions and garlic in wine until mushrooms are tender, about 3 minutes; remove mixture from skillet In the same skillet, over medium-high heat, brown chicken and basil in oil. Add tomato and mushroom mixtures; bring to a boil. Reduce heat and simmer covered 15 minutes, stirring occasionally. Stir together milk and cornstarch; stir into chicken mixture. Cook and stir until thickened and bubbly. Serve over hot cooked penne. Refrigerate leftovers. S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 06 May 2000" - - - - - - - - - - - - - - - - - - - NOTES : Sun dried tomatoes keep a long time in the refrigerator in a zip-bag. I dice them and add to soups, pasta, salads, salad dressings, marinara, gravy, sandwich fillings, meatloaf, pizza topping... It's fun to experiment. Use them the way you would diced bell peppers. Here is a main course idea from Creamettes. It also shows how to soften the dried tomatoes so you can chop them. * Exported from MasterCook * Pickled Ginger Recipe By :Prevention Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Microwave Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons very finely minced fresh ginger 1 tablespoon rice vinegar 1/2 teaspoon honey 1 pinch ground ginger To prepare, combine ginger, rice vinegar, honey and ground ginger in a small bowl. Cover with vented plastic wrap and microwave on full power for 1 1/2 minutes. Chill before serving and store in the refrigerator up to one week. Source: "Healthy Microwave Cooking, by Judith Benn Hurley (1988)" S(Archived by): "Pat Hanneman (kitpath@earthlink.net) on 20 May 2000" - - - - - - - - - - - - - - - - - - - NOTES : Known best as the pungent accompaniment to Japanese sasbimi, pickled ginger is also exceptional with cold poached fish and chicken and salads. * Exported from MasterCook * Poached Chicken Breast With Barley And Vegetables Recipe By :Great Chefs: Dallas Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Grains & Cereals Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- FOR THE BARLEY: 2 cups chicken stock 2 cups water 1 cup barley 1/2 teaspoon salt POACHED CHICKEN: 2 skinless chicken breasts -- split in two 2 tablespoons safflower oil freshly ground black pepper 4 basil leaves -- minced 4 parsley leaves -- minced vegetable oil spray 4 cups chicken stock 2 bay leaves 1 tablespoon black peppercorns 1 rosemary sprig 2 cloves garlic -- minced VEGETABLES: 1 large onion -- chopped 7 ounces leek (white only) -- cleaned and chopped 1 cup shiitake mushrooms -- roughly chopped 1/2 cup chicken stock 1 clove garlic -- minced 3 cups cooked barley (above) salt and freshly cracked black pepper 1 tablespoon safflower oil 1 large carrot -- julienned 1 zucchini -- julienned 1 stalk celery -- deribbed and julienned 1 cucumber -- seeded and diced 1 piece fresh ginger -- 1/2 inch, grated 2 tomatoes -- seeded and diced 2 basil leaves -- minced 4 parsley leaves -- minced 12 flat-leaf parsley leaves To cook the barley: Combine the chicken stock, water and salt in a large pot and bring the mixture to a boil. Stir in the barley and let the liquid return to a boil. Reduce the heat to medium-low, cover and simmer 45 minutes, until the barley has softened and absorbed the liquid. Remove from heat and set aside. For this dish, the barley may be cooked ahead of time and refrigerated, then brought back to room temperature before use. To make the chicken: Preheat the oven to 350 F. Remove all fat from the chicken-breast halves. Rub the oil onto the chicken breasts. Sprinkle with pepper. Combine the basil and parsley and press onto the chicken breasts. Spray a non-stick skillet with vegetable-oil spray. Heat the skillet over medium-high heat and sear the chicken breasts for 45 seconds on one side. Turn and sear for 30 seconds on the other side. Turn onto the thick edge and sear 30 seconds. In a large ovenproof pan, combine the chicken stock, bay leaves, peppercorns, rosemary sprig and minced garlic and bring to a boil. Transfer the chicken breasts to the stock. Cover the chicken with parchment paper and place in the oven. Cook 7 to 10 minutes, until the breasts are cooked through. To cook the vegetables: Wipe the oil from the non-stick skillet used for the chicken and add the onion, leek, shiitake mushrooms and garlic. Cook over medium heat until slightly softened, about 1 minute. Add 1/4 cup of the chicken stock and simmer for 2 minutes. Add the cooked barley and season with salt and cracked pepper. Simmer for 2 minutes. In another non-stick skillet, heat the oil and stir in the carrot, zucchini, celery, cucumber and ginger. Saute 1 minute. Add 1/4 cup chicken stock and simmer for 2 minutes. Stir in the tomato, basil and parsley and simmer for 2 to 3 minutes, until the vegetables are softened. To serve: Remove the chicken from the oven and remove the parchment. Place the mushroom-barley mixture in the centers of four warmed serving plates and top each with a chicken breast. Arrange the vegetable mixture around the outside of the plates. Spoon juices from the vegetables over the chicken. Garnish each plate with 3 flat-leaf parsley leaves. Source: "Chef Victor Gielisse, CFT/Zale-Lipshey Hospital, Dallas, Texas" S(Archive): "http://dsc.discovery.com/dscdaytime/greatchefs/greatchefs.html" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Victor Gielisse is a genius at creating dishes that taste fabulous, look wonderful and don't rely on heavy fats to get their point across. For this dish, he poaches defatted chicken breasts in an herbed stock, then serves them on a mushroom-barley pilaf surrounded by poached vegetables. Note that the barley may be cooked ahead of time. complete menu. The recipe doesn't mention taking the skin off the chicken, but I caught the beginning of the show and I think he removed it.