* Exported from MasterCook * Pork Fried Rice Recipe By :Six O'Clock Solutions Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Oriental Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces pork tenderloin -- (1) 1/8 teaspoon five-spice powder vegetable cooking spray 1 1/2 teaspoons vegetable oil -- divided 1/2 teaspoon fennel seeds -- crushed 1/2 cup broccoli florets -- fresh, chopped 1/2 cup sliced mushrooms 1/4 cup chopped green onions 1/4 cup shredded carrot 1 1/2 cups cooked rice -- hot, cooked without salt & oil 1 tablespoon low-sodium soy sauce 1/8 teaspoon pepper Trim fat from pork; cut pork into 1/4" cubes. Combine pork and five-spice powder, toss to coat. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add pork; stir-fry 3 minutes or until browned. Spoon pork into a medium bowl; set aside. Heat 3/4 teaspoon oil in skillet over medium high heat. Add fennel seeds, stir-fry 30 seconds. Add broccoli and next three ingredients, stir-fry 3 minutes. Add vegetable mixture to pork mixture and set aside. Heat remaining 3/4 teaspoon oil in skillet over medium heat. Add rice, stir-fry 2 minutes. Stir in soy sauce and pepper. Return pork-vegetable mixture to skillet; stir-fry until thorough heated. Yields: 2 servings (serving size 1-1/2 cups) Description: "Five-spice powder, available in most supermarkets, is a mixture of cinnamon, cloves, fennel seeds, peppercorns, and star anise" Source: "Weight Watchers Magazine" S(Typed & Formatted by:): "HelenD (hdeacey@home.com)" Yield: "3 cups" - - - - - - - - - - - - - - - - - - - NOTES : According to cookbook: WW Points 6 Exchanges 3 starch, 2 Very Lean Meat, 1/2 Fat NOTES from another poster: Fried rice is an extremely versatile dish. It can be quickly thrown together with leftovers in just a few minutes and it fits in nicely as a snack, side dish or main dish. I've made it with just onions, rice and soy sauce and it was great as a snack. As a main dish it's a super meat stretcher. The recipe I've included only uses six ounces of meat and it serves two. That's stretching a piece of meat a long way. Always use leftover rice for your fried rice. It's best when made that way. The rice doesn't gum up as bad on you. And if you're gonna' use fresh meat as in this recipe you can cut it up much better if you'll put it in the freezer for a while. Not until it's completely frozen but just icy. If you've never made it before use this recipe as a starter. But the real beauty of fried rice is that you don't need a recipe. Let your imagination run wild. * Exported from MasterCook * Pork Lo Mein #2 Recipe By :Microwave Lite Menu Cookbook, 1986 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Microwave Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 thin spaghetti -- (4 ounces) broken into 3-inch lengths 1 pound boneless pork loin -- cut into thin strips 1/4 cup soy sauce -- (amt is estimated) 3 tablespoons cornstarch 2 tablespoons dry sherry or white wine 1 teaspoon sugar 1 package frozen vegetable combination -- (16 ounce) -- cup water -- 1/2 teaspoon instant chicken bouillon TIME GUIDE About 30 minutes ahead: * (broccoli, carrots, waterchestnuts, and peppers) 1. Cook spaghetti as directed on package. Drain and rinse in cold water. 2. Combine pork, soy sauce, cornstarch, sherry, and sugar in 2-quart microwave-safe casserole; mix well. Cover with casserole lid. Let stand 5 minutes to marinate. Stir in vegetables, water, and bouillon. Cover. 3. MICROWAVE (high) 9-13 minutes or until vegetables are cooked and mixture is slightly thickened, stirring once. Add spaghetti; mix lightly. Cover. 4. MICROWAVE (high) 2-3 minutes or until heated through. TIPS * Lite pasta or rice noodles can be substituted for spaghetti. * Other vegetable combinations, either fresh or frozen, can be substituted. * Boneless chicken breast can be substituted for pork. From "Eric S. Johnson" - - - - - - - - - - - - - - - - - - - NOTES : This quick and easy version of a one-dish Chinese favorite includes meat, vegetables, and pasta. To save time, the spaghetti is cooked conventionally while the remainder is cooking in the microwave. * Exported from MasterCook * Portobello Que Bella (In Fillo) Recipe By :Laurie Christopher, Portland, Oregon Serving Size : 12 Preparation Time :0:00 Categories : Eat-LF Mailing List Main Dishes Mediterranean Pies, Crusts & Pastry Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- olive oil spray 3/4 pound portobello mushrooms 1/2 pound fresh oyster mushrooms 1/2 pound fresh shiitake mushrooms 1/2 pound medium-size fresh white mushrooms 2 large cloves garlic -- finely minced 1 medium leek 1 cup tender young spinach leaves -- washed, spun dry 1/2 cup coarsely chopped fresh parsley 4 ounces lowfat feta cheese -- crumbled 2 ounces lowfat chevre -- crumbled 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 8 frozen fillo leaves (18x14-inch) -- (in single stack from a 1-pound package) 1. Trim and coarsely chop the portobello and oyster mushrooms. Trim and thickly slice the shiitake and white mushrooms. Trim and wash the leek; thinly slice. 2. Preheat oven to 350F. Coat 13 x 9 x 2-inch baking dish well with olive oil nonstick cooking spray. 3. Pulse all four kinds of mushrooms, garlic, leek, spinach, and parsley in food processor 3 minutes. Scrape down work bowl sides, add feta, chevre, salt, and pepper and pulse until smoothabout 1 minute more. 4. Cut 8 fillo leaves in half so you have 16 (9 x 14-inch) half leaves, place on counter, and cover with damp tea towel. Working quickly, coat each of 8 half leaves with olive oilflavored nonstick cooking spray and place in bottom of prepared baking dish. 5. Smooth mushroom filling over fillo. Spray remaining 8 half leaves the same way, lay on top of filling, then spray top leaf. 6. Bake uncovered until fillo is flaky and golden brownabout 40 minutes. Cool 10 minutes, cut into 12 pieces, and serve. Source: "GMA Cut the Calories Cookbook, with Sara Moulton and Jean Anderson (Hyperion 2000)" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 31 May 2000" - - - - - - - - - - - - - - - - - - - NOTES : Four kinds of mushrooms go into this party-perfect casserole together with spinach and two types of goat cheese. They're layered into a baking dish with leaves of fillo, not brushed with melted butter or olive oil but sprayed instead with olive oilflavored nonstick cooking spray. COOK'S NOTE: Mushrooms are a natural meat substitute that provide bulk without fat and absorb the flavors around them while providing their own wonderful earthy flavor. * Exported from MasterCook * Preparation Of Pasta Recipe By :The Good Health Microwave Cookbook, Carl Jerome Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Microwave Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 quarts hot water 1 pound pasta Place 2 quarts hottest possible tap water in a very large bowl and microwave on High, uncovered, for 15 minutes. Very carefully remove bowl from the oven or simply slide forward and add 1 pound pasta to the nearly boiling water. Return to center of the oven and microwave for 2 minutes if fresh, 10 to 11 minutes if dried. Drain and serve. From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : The best pastas for microwaving are the medium-sized individual shapes, such as penne, ziti, rigatoni, rotelli, fusilli, bow ties, seashells, gnocchi, mostaccioli, radiatore, etc. Very small dried pastas like orzo and alphabets become very soft and gummy, as do long, thin pastas such as spaghetti and linguini. Most dried pasta cooks in 10-11 minutes. Take note of your results and use them for future reference and variation. * Exported from MasterCook * Quick Chicken Cacciatore Recipe By :Net Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Microwave Poultry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds chicken, skinless -- parts 2 Cups tomato sauce -- seasoned 1 Cup Mushrooms -- Sliced 1/2 teaspoon Basil NOTE: Cooking times are based on the use of a 625-750 Watt microwave oven and food quantities for 4 servings. Adjust cooking times as required. Arrange the chicken parts in a (12" x 8") microwave safe baking dish, bone side down, with the heavier pieces towards the outside of the dish. Top the chicken with the sliced mushrooms. Stir the dried basil into the pasta sauce. Pour the pasta sauce over the chicken parts. Cover with waxed paper. Microwave until a fork can easily be inserted into the chicken and the juices run clear when the flesh is pierced (about 17 minutes). Rearrange the chicken pieces one time while cooking. Serve over cooked pasta. Cuisine: "Italian" From Annice Grinberg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quick Chicken Stew Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound boneless skinless chicken breasts 3/4 teaspoon salt 1/2 teaspoon dried thyme 1/2 teaspoon pepper 4 cups mixed vegetables, frozen 1 tablespoon vegetable oil -- (I use Canola) 1 can evaporated skim milk -- (385 mL) 1 tablespoon cornstarch 1 1/2 teaspoons Dijon mustard 1 package refrigerated biscuits -- buttermilk Cut chicken into 1/2 inch cubes; sprinkle with salt, thyme and pepper. In saucepan, heat oil over medium-high heat; brown chicken in batches if necessary. Reduce heat to medium. Add vegetables; cook stirring often, for 10 minutes or until liquid is evaporated. Whisk together evaporated milk, cornstarch and mustard; pour into pan and bring to boil over medium-high heat, stirring. Reduce heat to medium; cook, stirring often, for about 10 minutes or until sauce is thickened and chicken is no longer pink inside. Meanwhile, bake biscuits according to package directions. Cut in half crosswise; place 2 bottom halves on each plate. Spoon stew over biscuits top with remaining halves. Make 4 servings Source: "Canadian Living Magazine - November, 1996" S(Typed & Formatted by:): "and WW Points added by hdeacey@home.com" From hdeacey@home.com - - - - - - - - - - - - - - - - - - - NOTES : Tip: Turkey breast is increasingly available and would also be terrific in this dish, as would chicken thighs, skinned and boned. Cost: $11.64 Canadian * Exported from MasterCook * Quick Cracked Wheat Bulgur Recipe By :Prevention Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Microwave Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup coarse cracked wheat 1 1/2 cups water 1 bay leaf Combine the wheat, water and bay leaf in a 9-inch (23-cm) glass pie dish and cover with vented plastic wrap. Microwave on full power until the wheat is tender, 5 to 6 minutes. Let stand for 5 minutes. Remove bay leaf and if necessary, drain excess water before using. Serving ideas follow. * Toss with a vegetable curry and serve in a scooped-out pineapple half * Toss with stir-fried Chinese vegetables and serve in lettuce petals * Use to stuff peppers or eggplant * Toss with tangerine sections, watercress, broccoli florets and lemon vinaigrette * Toss with chopped apples, chopped celery, romaine, toasted walnuts and cider vinaigrette * Toss with cherry tomatoes, sliced black olives, green beans, oregano-scented vinaigrette and crumbled feta * Toss with tiny pasta, chopped artichoke hearts, fresh, flat-leaf parsley, shredded mozzarella and a clear vinaigrette * Omit the bay leaf and enjoy for breakfast with vanilla yogurt and maple syrup * For a creamy salad, toss still-hot cracked wheat with a bit of ricotta. Then stir in vegetables, fruits or herbs. Source: "Healthy Microwave Cooking by Judith Benn Hurley 1988" S(Archived by): "Pat Hanneman (kitpath@earthlink.net) on 21 May 2000" Yield: "2 cups" - - - - - - - - - - - - - - - - - - - NOTES : Here's a chance to enjoy a wholesome, high-fiber grain in less time than ever before. * Exported from MasterCook * Quick Orange Chicken Recipe By :from diabetic recipe collection at Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Microwave Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons frozen orange juice concentrate 1 tablespoon no-sugar-added orange marmalade 1 teaspoon dijon mustard 1/4 teaspoon salt 4 boneless skinless chicken breasts -- 3.5 oz 1/2 cup fresh orange sections 2 tablespoons chopped fresh parsley For sauce, combine juice concentrate, marmalade, mustard and salt in 8-inch shallow round microwavable dish until juice concentrate is thawed. Add chicken, coating both sides with sauce. Arrange chicken around edge of dish without overlapping. Do not overlap. Cover with vented plastic wrap. Microwave at HIGH 3 minutes; turn chicken over. Microwave at MEDIUM-HIGH (70%) 4 minutes, or until chicken is no longer pink in center. Remove chicken to serving plate. Microwave remaining sauce at HIGH 2 to 3 minutes or until slightly thickened. To serve, spoon sauce over chicken; top with orange sections and parsley. Nutrients per Serving: Calories 157, % calories from fat 16%, Total Fat 3 g, Sat. Fat 1 g, Protein 23 g, Carbohydrates 10 g, Cholesterol 60 mg, Sodium 207 mg, Dietary Fiber 1 g Dietary exchanges: 3 Meat, 1/2 Fruit Cuisine: "American" Source: "http://www.fbnr.com/Diabetic/RecipeFinder.html" Copyright: "Publications International, Ltd. (c) Filippo Berio Olive Oil" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quinoa #2 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 quinoa 2 cups water -- or broth Place 1 cup quinoa and 2 cups water or broth in a bowl. Cook, uncovered, on high until all liquid is absorbed, about 15 minutes. From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Rigatoni With Chicken And Three Pepper Sauce Recipe By :The American Diabetes Association's Easy & Elegant Entrees Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 ounces rigatoni or other tube pasta -- uncooked 1 1/2 tsp. olive oil 1/4 medium onion -- chopped 1/4 large green bell pepper -- julienned 1/4 large red bell pepper -- julienned 1/4 large yellow bell pepper -- julienned 1 clove garlic -- minced 1/4 tomato -- chopped 1 tablespoons. low sodium chicken broth 1 1/2 tsp. fresh parsley -- minced 1/8 tsp. dried basil 1 dash crushed red pepper 3/4 tsp. lemon juice 1/2 boneless skinless chicken breasts -- halved and cooked Prep: 16 min. Cook: 15 min. Cook the rigatoni according to package directions, without adding salt, drain and set aside. In a large skillet, over medium heat, heat the oil. Add the onion, peppers and garlic and saute for 6 minutes. Add the tomatoes, chicken broth, parsley, basil, crushed red pepper and salt and pepper to taste. Add the lemon juice. Add chicken to the skillet and cook chicken in sauce over low heat just until chicken is warmed in the sauce. Arrange the cooked rigatoni on a serving platter. Spoon chicken and pepper sauce over rigatoni and serve. Per serving: Calories 403, Fat 9.2g, 21% Calories from Fat, Cholesterol 53mg, Protein 29.6g, Carbohydrates 49.7g, Fiber 2.8g, Sodium 76mg, Calcium 37.8mg. from nutrio.com From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Butternut Squash With Garlic Mushrooms Recipe By :BBC Good Food: Vegetarian 2000-Feb Serving Size : 4 Preparation Time :0:20 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- FOR THE BUTTERNUT SQUASH 2 butternut squash -- 1.5 lb 2 teaspoons olive oil 1 tablespoon unsalted butter FOR THE GARLIC MUSHROOMS 300 Grams baby button mushrooms 2 cloves garlic -- crushed 1/2 lemon -- juiced 2 teaspoons olive oil salt and black pepper FOR ACCOMPANIMENT Chestnut and Bay Leaf Gravy -- see recipe 4 broccoli (crowns) -- steamed 1 pound new potatoes -- roasted Preheat the oven to 425F. Cut each squash in half lengthwise and scoop out and discard the seeds. Score a criss-cross pattern across the flesh of the squash and place, cut-side up, in a large roasting tin. Drizzle (or spray) with olive oil, dot with butter and season to taste. Cook on the top shelf of the oven for 40 minutes until tender and browned. Meanwhile, place the mushrooms in an ovenproof dish with the garlic, lemon juice, olive oil and plenty of seasoning. Cook on the shelf below the butternut squash for the last 15 minutes of cooking. Arrange the butternut squash on serving plates and spoon the mushrooms into the cavity. For the dish: 216 cals 29% from fat. 8g fat, 6g fiber. (123 PTS: 4). Complete menu Calories: 934; 19% from fat. 19g fat, 22g fiber. (123 PTS: 18) MODIFICATION: The original recipe indicated three-times the amount of oil and butter. Serving Ideas : MENU: Roasted Butternut Squash with Garlic Mushrooms, Chestnut and Bay Leaf Gravy, crisp-steamed crowns of broccoli, and roasted baby potatoes tossed with rock salt Description: "Caramelized from roasting. Menu provided" Source: "Fiction Restaurant, London" S(Archived by): "Hanneman May 2000" T(Cooking): "0:40" - - - - - - - - - - - - - - - - - - - NOTES : Hearty main course is the most popular dish on the menu. It's packed with wonderful flavors and is very substantial. The Chestnut Bay Leaf Gravy contrasts with the sweet squash. Chef Fiona Cowan and Nigel Hall opened "Fiction" in London in 1997. * Exported from MasterCook * Roasted Vegetables #2 Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium red or green bell pepper 1 medium onion 1 medium zucchini 1/4 pound mushrooms Olive oil-flavored or regular cooking spray 1/4 teaspoon salt 1/8 teaspoon pepper 2 tablespoons chopped fresh basil OR -- 2 tsp dried basil leaves, if desired Cut the bell pepper lengthwise in half, and cut out seeds and membrane. Cut each half lengthwise into 4 strips. Peel the onion, and cut in half. Wrap one half of onion, and refrigerate for another use. Cut remaining half into 4 wedges, then separate into pieces. Cut the zucchini crosswise into 1-inch pieces. Cut off and discard the end of each mushroom stem, and leave the mushrooms whole. Heat the oven to 425 1/4. Spray the bottom of the pan with cooking spray. Arrange the vegetables in a single layer in the sprayed pan. Spray the vegetables with cooking spray until lightly coated. Sprinkle with salt, pepper and basil. Bake uncovered 15 minutes. Remove the pan from the oven. Turn vegetables over. Bake uncovered about 10 minutes longer or until vegetables are crisp-tender when pierced with a fork. ____________________ Please note, if you should change this recipe it will no longer be an approved Betty Crocker(r) Recipe. You may notice that the nutritional information calculated by MasterCook is different from the nutritional information listed in the Betty Crocker(r) cookbooks. Because MasterCook and Betty Crocker(r) use different nutritional analysis programs and different nutrient databases, variations in results are expected. Copyright: "(c) General Mills, Inc. 1998." T(Bake): "0:25" From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Rotini Salad With Chicken, Green Beans And Radishes Recipe By :Joe Famularo, Food Editor, Key West, FL Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 skinless boneless chicken breast halves -- 4 oz each 1/2 pound rotini pasta -- cooked and drained 1/2 pound fresh thin green beans -- trimmed and cut 1 cucumber -- peeled, seeded, and diced 1/4 inch 1 cup fat-free salad dressing -- prepared 1 tablespoon orange zest 1 teaspoon dried dill weed freshly ground black pepper -- to taste 1/2 cup thinly sliced fresh radishes 3 cups finely shredded Boston or bibb lettuce baguette slices -- crisped or 9-grain dinner rolls, warmed 1. Heat the grill. When the fire is ready, spray oil on the grid. Grill the chicken breasts 4 minutes per side. Remove, thinly slice, and set aside in a bowl. Add the cooked pasta and toss. 2. Cut the beans to same length as a cooked rotini. slice them lengthwise if thick. Cook the green beans until tender, drain well, and add to the pasta. Add cucumber, salad dressing, orange zest, herb, pepper, and radishes. 3. Distribute the salad greens to six plates and apportion the pasta salad over the greens. Serve at room temperature with bread. As written: 242 cals, 3g fiber, 2.5g fat, 9% CHANGES AND TEST RESULTS: We decided on a fat free salad dressing that had three basic flavors: thyme, lemon, mustard. Added fresh garlic. We halved the amount of chicken and cucumber; we used fresh thyme and basil instead of dried dill. After marinating for 8 hours, we cooked the chicken for 4 minutes on the George Foreman grill. We also cooked the marinade from the bag, adding the juice from 1/2-large orange. To that we added dressing from the bottle to measure 1/3-cup total. We assembled the salad and poured the dressing over it (the herbs were not cooked). We got two meals for two people: not quite 2/3 was served as a main course. The other 1/3 was served as a side dish with soup. Just the chicken, as revised: 319 cals, 3g fiber, 2g fat (5% cff). COMMENTS: Very light, refreshing salad. Ideal for a picnic, packed lunch or buffet: it won't spoil. Can be served cold or at room temperature or warmed. Since we had a little trouble keeping the salad on the fork, we added about 2 tablespoons of a fat-free peppery-ranch style salad dressing the second night, on the patio, with pea soup and crackers. - Hannemans 05/09/2000 Description: "Grill, grill pan, or electric grill." Source: "Barron's The Joy of Healthy Pasta, p. 233" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 09 May 2000" - - - - - - - - - - - - - - - - - - - NOTES : The taste depends upon the salad dressing. We used a fat free lemon, thyme, mustard "Vinaigrette." This recipe is very low in fat and makes a great salad. The chicken breasts may be broiled and then sliced. pasta salad with chicken (foreman), green beans and radishes. Refreshing and tasty with the citrus. You may want to use a thicker dressing as we did on the reruns. There are two recipes here. the original and our comments. * Exported from MasterCook * Salmon With Cranberry Ginger Sauce Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 salmon fillets 16 ozs cranberry sauce -- whole berry 1/2 cup cranberry juice cocktail 1/4 cup soy sauce 1/4 cup dry vermouth 1 tablespoon garlic -- minced 1 tablespoon brown sugar -- packed 1 1/2 tsps fresh ginger -- grated 1 tsp sesame oil Place salmon in a large pan or dish. Combine remaining ingredients except sesame oil. Pour marinade over salmon, turning to coat both sides. Cover and marinate in refrigerator 1 hour. Remove salmon from marinade, reserving marinade; pat dry. Heat small amount of oil in large skillet over medium-high heat. Cook salmon, working in batches if necessary, 10 minutes or until done. Remove salmon from pan and keep warm. Discard oil from pan and add reserved marinade, cook until thickened, about 5 minutes. Serve fillets with sauce. Source: "http://www.accumeals.com/showrecipe.asp?r=4774" S(Formatted by Whome40@aol.com May 2000): "" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Salsa Salad Recipe By :Krusteaz Grain Gourmet Solutions Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup cracked wheat bulgur 2 cups boiling water 1 cup chopped tomatoes 1/4 cup chopped green onions 1 tablespoon chopped jalapeno pepper 1 tablespoon chopped fresh cilantro 1/2 teaspoon garlic salt 1/4 teaspoon ground cumin Prepare 1 cup Grain Gourmet Cracked Wheat Bulgur as directed. Add other ingredients. Serve chilled. Source: "http://www.krusteaz.com/" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Santa Fe Lentils Recipe By :USA Dry Pea and Lentil Council Serving Size : 16 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Mexican & Southwestern Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup lentils -- rinsed 2 cups water 4 ounces canned green chiles -- chopped 1 packet chicken broth mix 2 tablespoons instant minced onion 1/2 teaspoon garlic powder or 2 cloves garlic, minced 1 teaspoon ground cumin 1/2 teaspoon dried oregano leaves -- crushed Rinse lentils. In a medium saucepan, combine lentils with remaining ingredients. Heat to boiling. Reduce heat, cover and simmer until lentils are very soft, about 25 to 30 minutes. Mash lentils or blend in food processor until almost smooth. Each 1/4 cup serving provides 43 calories, 3 grams protein, 0 mg. cholesterol, 7 grains carbohydrate, 0 gram fat, 71 milligrams sodium, 1 grams dietary fiber. Serving Ideas : Use Santa Fe Lentils in place of meat or beans in quesadillas, tacos, burritos or nachos. Or sprinkle with grated monterey jack or cheddar cheese and use as a side dish. Source: "Information Pamphlet" S(Archived by): "Pat Hanneman (kitpath@earthlink.net) on 23 May 2000" Yield: "4 cups" - - - - - - - - - - - - - - - - - - - NOTES : This just-north-of-the-border spread is almost as easy to fix as opening a can of bean dip. a sandwich filling or mix with chopped tomato and cilantro, a little cheese for a nacho-dip * Exported from MasterCook * Sauteed Garlic Chickpeas Recipe By :Ellen Pickett Serving Size : 5 Preparation Time :0:10 Categories : Canning, Preserves, Pickles Eat-LF Mailing List Legumes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons extra virgin olive oil 1 teaspoon minced garlic 780 mL chickpeas, canned -- (28 fluid ounces?) -- rinsed and drained freshly ground black pepper -- to taste paprika -- (optional) fresh herbs such as oregano or thyme -- (optional) 1. Preheat non-stick saute pan at medium heat. 2. Heat olive oil in pan. Stir in minced garlic and cook, stirring, for about 1 minute. 3. Stir in rinsed, drained chickpeas (also called garbanzo beans) and cook, stirring occasionally, until their colour changes from pale gold to golden brown. Meanwhile, add a small quantity of paprika or other dried spice or fresh herb if desired. 4. Add freshly ground black pepper to taste. Stir contents and remove from heated pan. 5. Serve hot as a side dish, or warm as a snack. Serve Beano(R) drops or tablets if required. Per 1/5 of recipe, MC nutritional analysis: 205.1 Calories 3.6 g fat 36.0 g carbohydrate 7.0 g dietary fiber 15.6% calories from fat 2.4 grain/starch + 0.7 fat exchanges - - - - - - - - - - - - - - - - - - - NOTES : I have adapted this recipe from a recipe for roasted chickpeas I had seen on one of the large recipe websites. Cooking the chickpeas on the stovetop instead of the oven decreases cooking time and electricity costs and keeps the kitchen cooler -- an important consideration on warm days. I am not positive of the can size, but it was about 50% larger than the size we would normally buy for a salad, which is 19 fluid ounces/540 mL. Due to my limited energy, I haven't been trying many new recipes in the last few months. I came up with this one while I was trying to remember where I had filed a twice-tried recipe for chickpeas roasted with garlic that I originally found at one of the large recipe websites, probably either SOAR or Epicurious. This recipe is quite easy to prepare, as long as you have a can opener, a non-stick saute pan, and a non-scratch utensil for stirring the ingredients. All the ingredients can be varied in quantity depending on personal likes. * Exported from MasterCook * Savory Mushroom Strata Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup chopped mushrooms -- (4 ounces) 1 cup nonfat cottage cheese 1/4 cup chopped green onions -- (4 ounces) 1 teaspoon chopped fresh rosemary leaves OR -- 1/2 tsp dried rosemary leaves 1 clove garlic -- finely chopped 12 slices whole grain bread OR -- 12 slices white bread 1 1/2 cups skim milk 1 cup fat-free cholesterol-free egg product OR -- 6 egg whites 1/4 cup shredded reduced-fat Havarti or Monterey Jack cheese Spray square pan, 9 x 9 x 2 inches, with nonstick cooking spray. Mix mushrooms, cottage cheese, green onions, rosemary and garlic. Place 4 of the bread slices in pan. Spread with half the mushroom mixture. Beat milk and egg product; pour one-third of the milk mixture over bread in pan. Spread 4 of the bread slices with remaining mushroom mixture. Place bread, mushroom side up, in pan. Top with remaining 4 slices bread; press down gently if bread is higher than edge of dish. Pour remaining milk mixture over bread. Sprinkle with cheese. Cover and refrigerate at least 2 hours but no longer than 24 hours. Heat oven to 325 1/4. Bake uncovered 45 to 50 minutes or until mixture is set and top is golden brown. Let stand 10 minutes before cutting. ____________________ Please note, if you should change this recipe it will no longer be an approved Betty Crocker(r) Recipe. You may notice that the nutritional information calculated by MasterCook is different from the nutritional information listed in the Betty Crocker(r) cookbooks. Because MasterCook and Betty Crocker(r) use different nutritional analysis programs and different nutrient databases, variations in results are expected. Description: "This is a great dish to serve when company is coming. Make it the day before and pop it in the oven the next morning. No one will guess it's low in fat." Copyright: "(c) General Mills, Inc. 1998." From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Scalloped Potatoes #5 Recipe By :Janet Emal & Elizabeth Taylor Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Microwave Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup onion -- finely chopped 1 tablespoon margarine 3 tablespoons all-purpose flour 1/2 teaspoon dry mustard 1 dash white pepper 1 1/2 cups skim milk 4 cups white potatoes -- scrubbed, cut in 1/4 1 dash paprika -- to taste In a 4-cup glass measure, combine onion and margarine. Cover tightly. Microwave on 100% power (HIGH) 1 minute. Stir in flour, mustard and pepper, gradually stir in milk. Microwave on 100% power (HIGH) 4 to 5 minutes or until bubbly and thickened, stirring every 2 minutes. In a 1-1/2 quart microwave-safe casserole dish, layer potatoes slices and sauce. Cover tightly. Microwave on 100% power (HIGH) 16 to 18 minutes or until potatoes are fork-tender. Sprinkle with paprika. Makes 6 servings. Calories 135, Total Fat 2g, Fibre 2g. WW Points = 2.5 Description: "Potatoes are an excellent source of Vitamin C and several B vitamins, including thiamin, niacin and hard-to-get B-6" 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 * Sherried Tofu Steaks Recipe By :The Complete Soy Cookbook, Paulette Mitchell p158 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Main Dishes Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces silken extra firm tofu 1/2 cup dry sherry 1/4 cup low-sodium soy sauce 1 tablespoon minced fresh thyme -- or 1 tsp dried thyme 1 teaspoon olive oil -- (orig was 1 tbsp) 1 medium onion -- cut in 1/4" slices 1 teaspoon minced garlic -- sprigs of parsley -- for garnish I didn't use silken tofu; I had some of the new reduced fat Nasoya tofu in the freezer, and used that. To be honest, I haven't been to the grocery store for quite some time, so we've been eating from the freezer and cupboard. I thawed a Tupperware container that I thought contained cheese, and discovered it was actually tofu. So I searched for a recipe calling for thawed frozen tofu that used only the few ingredients I have on hand. I happened upon this, and it was a BIG hit! When I make this again I will use even more onions because they were especially fantastic. (I used sweet Vidalias.) I've grown tired of the sherry-soy stir fry flavor, so was pleasantly surprised with the delightful taste of this. BTW, even if you dislike tofu because of its texture, don't disregard this recipe. The tofu is quite chewy, but moist. Do try it! --- At least 4 hours in advance, cut the block of tofu horizontally into 4 even slices. Arrange in a single layer on a nonstick baking sheet; cover with plastic wrap and freeze. Before cooking, thaw the frozen slices; then press them an drain the liquid. Dry the slices by blotting them with paper towels before cooking. Just before cooking, stir together the sherry,soy sauce, and fresh or dried thyme in a small bowl or measuring cup; set aside. Heat the oil in a large nonstick skillet over medium heat. Add the onion and garlic; cook, stirring constantly, until the onion softens, about 3 minutes. Place the tofu slices in the skillet in a single layer on top of the onion-garlic mixture. Cook until lightly browned, about 4 minutes per side. Pour the sherry mixture over the tofu. Cover and cook for about 2 minutes per side, or until the tofu absorbs some of the sauce and the remaining sauce is bubbly. Use a slotted spatula to transfer the tofu steaks to serving plates. Top with the onions and garlic, drizzle with the sauce, and garnish. Rather than freezing the tofu slices, use pressed tofu. From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : For "tofu steaks", freeze the tofu in advance, then thaw and cook. Serve the tasty steaks and sauce with rice and a steamed green vegetable, such as asparagus or broccoli. For an interesting presentation, the tofu steaks can be place on serving plates atop beds of wilted spinach, or use them as an ingredient in sherried tofu roasted eggplant sandwiches. --- * Exported from MasterCook * Shish Kabob With Lamb, Tomatoes, Onions And Peppers Recipe By :Jeanne Jones 4/19/00 Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Grilled, Smoked, BBQ Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- MARINADE: 1 medium onion -- finely chopped 3 garlic cloves -- pressed or minced 1 teaspoon dried thyme -- crushed 1/4 cup chopped fresh mint 1/4 cup chopped fresh parsley 1/4 teaspoon salt 1/2 teaspoon freshly ground black pepper 1/2 teaspoon red pepper flakes 2 teaspoons ground cumin 1 tablespoon paprika 2 teaspoons extra-virgin olive oil TO SKEWER: 2 pounds lamb, cubed -- 1.5-inches 8 roma tomatoes -- halved 1 large red onion -- cubed 6 large red bell peppers -- seeded and cubed TIP: It is best to skewer the marinated meat and each of the vegetables separately to ensure proper cooking. Tomatoes cook so quickly that they become mushy if left on the grill for the same amount of time as the onions and peppers. Also, by putting the meat on separate skewers, it allows you to cook it to different degrees of doneness, depending upon the preferences of your guests. Combine all marinade ingredients in a large bowl and mix well. Add the cubed lamb and again mix well. Cover and refrigerate for several hours or overnight. Remove the lamb from the marinade and place on skewers. Place the tomatoes, onion cubes and bell pepper cubes on skewers. Place the skewers on the grill. The lamb will take about 5 minutes (it's best when served pink). The tomatoes take about 1 to 2 minutes. The onions and peppers take 3 to 5 minutes. Each serving contains approximately 234 cals, 8g fat (30% of the calories), 4g fiber. 4PTS (Lamb, cubed: raw, separable lean only from leg and shoulder, cubed for stew or kabobs VARIATIONS: in this recipe because it is my favorite shish kabob, but you can substitute beef, poultry or fish if you prefer. Whatever your choice, the good news is that this combination of meat, poultry or fish and fresh vegetables is not only delicious and satisfying, it is also a very healthy, low-fat meal. More good news is that this recipe for cooking shish kabob over a grill can be used for cooking it under the broiler in your oven with equal success if it should happen to rain on the day of your barbecue. S(Archived by): "Pat Hanneman (kitpath@earthlink.net) on 27 May 2000" - - - - - - - - - - - - - - - - - - - NOTES : According to Turkish legend, shish kabob was a battlefield invention of the Ottoman armies. * Exported from MasterCook * Shrimp Pasta Salad For Lunch Recipe By :"Jennifer Kersten" Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 oz. shrimp 1 1/2 . pasta blend of carrots & broccoli -- & little shell pasta shredded lettuce salad dressing * I have fat free bacon ranch and (full fat) green goddess dressing. Probably the bacon ranch. - - - - - - - - - - - - - - - - - - - NOTES : I have a full kitchen available at work so I can get creative. Today I'll make up a big salad with: * Exported from MasterCook * Skim Milk - Or More! Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup skim milk --- Optional: 1 tablespoon unsweetened cocoa artificial sweetener Prep: 1 min. Be creative with your 8 ounces of skim milk! Enjoy it icy cold alone, or heat it up and add 1 tablespoon of fat-free unsweetened cocoa and artificial sweetener. One last idea: heat it, add one cup of your favorite flavored coffee and artificial sweetener for cafe late. Per serving: Calories 79, Fat 0.4g, 5% Calories from Fat, Cholesterol 4mg, Protein 7.7g, Carbohydrates 11.0g, Fiber 4.1g, Sodium 33mg, Calcium 56.2mg. from nutrio.com From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Smoky Baba Ghanouj Recipe By :Cooking Light, May 1994, page 80 Serving Size : 12 Preparation Time :0:22 Categories : Appetizers Dips Eat-LF Mailing List Mediterranean Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 pita bread rounds -- (6-inch) split Vegetable cooking spray 2 unpeeled eggplants -- (1-pound) cut in half lengthwise 1 clove garlic 1/4 cup tahini -- (sesame seed paste) 3 tablespoons fresh lemon juice 1/2 teaspoon salt 1 Dash paprika Cut each pita half into 4 wedges. Place wedges in a single layer on a baking sheet. Bake at 400 degrees for 9 minutes or until browned. Set aside. Coat a grill rack with cooking spray; place on grill over medium-hot coals. Place eggplant, cut side up, on rack; cook 20 minutes or until very tender. Remove eggplant from grill; let cool slightly. Peel eggplant; set aside. Position knife blade in food processor bowl, and add garlic. Pulse 4 times or until garlic is finely chopped. Add peeled eggplant, tahini, lemon juice, and salt, and process until smooth. Cover and chill; sprinkle with paprika. Yield: 12 servings (serving size: 1/4 cup dip and 4 pita chips). From aml@skypoint.com - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with toasted pita chips. * Exported from MasterCook * Southwestern Bean Salad #3 Recipe By :The Good Health Microwave Cookbook, Carl Jerome Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Mexican & Southwestern Microwave Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound navy beans 1/2 pound black beans 2 medium red onions -- minced handful cilantro 6 roma tomatoes -- chopped 1 jalapeno -- chopped 1/4 cup red wine vinegar 1/2 teaspoon ground cumin salt and pepper Follow instructions for preparation of one pound dried beans (see recipe), using a mixture of Navy and Black beans. While beans cook, mince two medium red onions, a handful of cilantro leaves, six Roma tomatoes and a whole or part of one jalapeno pepper (optional). Then go off and do whatever you like until the beans are cooked and cooled. Toss together all ingredients with 1/4 cup red wine vinegar, 1/2 teaspoon ground cumin and salt and pepper to taste. 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 * Spanakopita Recipe By :Cooking Light, October 1996, page 129 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Mediterranean Pies, Crusts & Pastry Salsa Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup water 10 ounces frozen chopped spinach 1 ounce chopped sun-dried tomatoes packed without oil -- (about 12) 2 teaspoons olive oil 1/2 cup chopped onion 2 garlic cloves -- minced 2 cups cooked basmati rice 1 tablespoon minced fresh oregano 1/4 teaspoon freshly ground pepper 1/8 teaspoon salt 4 ounces feta cheese -- crumbled 8 sheets frozen phyllo dough -- thawed Butter-flavored cooking spray Serve as a first course or an entree. 1. Preheat oven to 350 F . 2. Combine first 3 ingredients in a medium saucepan; bring to a boil. Cover, reduce heat to medium, and cook 10 minutes. Place spinach mixture in a colander, pressing with the back of a spoon until barely moist. Set aside. 3. Heat oil in pan over medium-high hear. Add onion and garlic, and saute 3 minutes. Remove from heat. Add spinach mixture, rice, oregano, pepper, salt, and cheese, stirring until well-blended. Set aside. 4. Place 1 phyllo sheet on work surface (cover remaining dough to keep from drying); lightly coat with cooking spray. Working with 1 phyllo sheet at a time, coat the remaining 7 phyllo sheets with cooking spray, placing one on top of the other. Place a sheet of plastic wrap over phyllo, pressing gently to seal sheets together; discard plastic wrap. 5. Spoon spinach mixture along 1 long edge of phyllo, leaving a 2-inch border. Fold over the short edges of phyllo to cover 2 inches of spinach mixture on each end. 6. Starting at long edge with 2-inch border, roll up jelly-roll fashion. (Do not roll tightly, or strudel may split.) Place strudel, seam side down, on a jelly-roll pan coated with cooking spray. Score diagonal slits into top of strudel using a sharp knife. Lightly spray strudel with cooking spray. 7. Bake strudel at 350 degrees for 35 minutes or until golden brown. Serve warm. Yield: 8 servings. CALORIES 192 (30% from fat); FAT 6.5g (sat 2.6g, mono 1.9g, poly 1.4g); PROTEIN 6.2g; CARB 27.9g; FIBER 1.7g; CHOL 13mg; IROn 2.2mg; SODIUM 387 mg; CALC 133 mg. Converted by MC_Buster. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spanakopita Quiche Recipe By :Cooking Light, Oct 1993, page 79 Serving Size : 6 Preparation Time :0:08 Categories : Eat-LF Mailing List Mediterranean Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Vegetable cooking spray 10 ounces frozen chopped spinach -- thawed and drained 1 cup 1% low-fat cottage cheese 2 ounces crumbled feta cheese -- (1/2 cup) 1/4 teaspoon pepper 2/3 cup nonfat buttermilk 2 eggs 1 egg white 1/4 cup chopped green onions 1 tablespoon chopped fresh oregano 1 large clov garlic 6 sheets frozen phyllo pastry -- thawed 2 tablespoons fine dry breadcrumbs -- divided 1 1/2 cups sliced plum tomato -- (1/4-inch-thick) Coat a 9-inch pieplate with cooking spray; set aside. Press spinach between paper towels until barely moist; set aside. Position knife blade in food processor bowl; add cottage cheese and next 5 ingredients, and process until smooth. Add spinach, green onions, oregano, and garlic; process 45 seconds. Set aside. Working with 1 phyllo sheet at a time, lightly coat each sheet with cooking spray. Fold phyllo sheet in half crosswise to form a 13- x 8-1/2-inch rectangle, and lightly coat both sides of rectangle with cooking spray. Gently press rectangle into pieplate, allowing ends to extend over edges of pieplate. Repeat procedure with a second sheet of phyllo, placing it across first sheet in a crisscross design; sprinkle 1 tablespoon breadcrumbs over second sheet. Repeat procedure with remaining phyllo and breadcrumbs, continuing in crisscross design, ending with phyllo. Fold in edges of phyllo to fit pieplate and form a rim. Pour spinach mixture into prepared crust; gently arrange tomato slices over filling. Bake at 350 deg for 55 minutes or until a knife inserted 1 inch from center comes out clean; let stand 10 minutes. Yield: 6 servings (serving size: 1 wedge). - - - - - - - - - - - - - - - - - - - Serving Ideas : Cut into wedges. NOTES : Spinach, feta cheese, and phyllo dough, key ingredients in the classic Greek dish spanakopita (span-uh-KOH-pih-tuh), combine with cottage cheese in this unique quiche. Breadcrumbs sprinkled between the phyllo layers prevent a soggy crust. * Exported from MasterCook * Spiced Tea (Microwave) Recipe By :Microwaving on a Diet, Barbara Methven Serving Size : 4 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Microwave Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups hot water 1 tablespoon grated orange peel 1 teaspoon grated lemon peel 6 whole cloves 1 stick cinnamon 3 tea bags In 2-qt. casserole combine water, orange peel, lemon peel and spices. Cover. Microwave at High 6 to 10 minutes, or until boiling. Remove from oven; immediately add tea bags and let steep 3 to 5 minutes. Serve hot or chilled. Source: "Microwave Cooking Library 1981 Cy DeCosse Inc." Yield: "4 cup" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spiced Tomato Cocktail Recipe By :Microwaving on a Diet, Barbara Methven Serving Size : 6 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Microwave Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup water 1 teaspoon instant beef bouillon granules 1 Dash cayenne pepper 1/2 teaspoon summer savory 2 cups tomato juice 1 Dash garlic powder Celery stalk or green onion Combine all ingredients except celery in 2-qt. casserole. Cover. Microwave at High 5 to 10 minutes, or until boiling. Garnish with celery or green onion. NOTE: for low sodium diet substitute low-salt bouillon and tomato juice. Per Serving: Calories: 16 Source: "Microwave Cooking Library 1981 Cy DeCosse Inc." Yield: "3 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Tomato Soup Recipe By :Microwaving on a Diet, Barbara Methven Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Microwave Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups tomato juice or vegetable cocktail 2 teaspoons instant beef bouillon granules 1 teaspoon worcestershire sauce 1/2 teaspoon basil 1/4 teaspoon thyme 1 teaspoon parsley flakes 1/2 teaspoon sugar 4 lemon slices -- optional Combine all ingredients in 1-qt. casserole; cover. Microwave at High 1 1/2 to 4 minutes, or until heated. Pour into 4 serving bowls. Garnish each with a lemon slice. NOTE: for low sodium diet substitute low-salt bouillon and tomato juice or vegetable cocktail. Per Serving: 25 cals Source: "Microwave Cooking Library 1981 Cy DeCosse Inc." From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spinach Salad Petite 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 3 cherry tomatoes 1/4 cup red onions 1 tablespoon bottled vinaigrette dressing Prep: 5 min. Wash spinach leaves and pat dry between two paper towels; alternatively, use bagged baby spinach. Split cherry tomatoes into quarters, and cut red onions into rings; separate rings. Arrange tomatoes and onion rings on top of spinach. Top with 1 tablespoon favorite bottled vinaigrette dressing. Per serving: Calories 103, Fat 8.5g, 63% Calories from Fat, Cholesterol 0mg, Protein 2.6g, Carbohydrates 8.4g, Fiber 2.7g, Sodium 169mg, Calcium 69.2mg. from nutrio.com From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spring Couscous With Asparagus, Peas And Mint Recipe By :Recipe By: Abby Mandel Serving Size : 4 Preparation Time :0:20 Categories : Eat-LF Mailing List Microwave Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 5 thin asparagus -- thinly sliced crosswise -- about 3/4 cup 1 medium leek -- white part only, thinly sliced crosswise -- about 1 cup 1/4 teaspoon salt 1 can reduced-sodium chicken broth -- (14 1/2 ounces) 3/4 cup frozen tiny tender peas -- thawed 1 cup couscous Freshly ground pepper 2 tablespoons chopped fresh mint Thin asparagus work best in this recipe. If you want to cook the couscous ahead, it can be reheated in a microwave oven. Hold off on adding the mint until just before serving. Heat oil in 12-inch, non-stick skillet over medium heat. When hot, add asparagus, leeks and salt. Toss well to mix. Cook until leeks are fragrant, about 1 1/2 minutes. Add chicken broth. Bring to a boil. Stir in peas and couscous. Heat through. Remove from heat. Let stand, covered, for 5 minutes. Add pepper and mint. Serve hot or at room temperature. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Springtime Asparagus Soup Recipe By :WW Magazine May 1999 pg96 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds asparagus spears 2 cans fat-free chicken broth -- (14.25 ounce) 1 medium russet potatoes -- peeled and sliced * 1 tablespoon fresh thyme -- chopped or 1 tsp dried 1/4 cup evaporated skim milk -- (or fat-free half & half) 1/2 teaspoon salt 1 dash pepper Lemon slices and thyme sprigs (optional) * The recipe called for baking potatoes. Snap off tough ends of asparagus spears, and remove scales with a knife or vegetable peeler, if desired. Cut asparagus spears into 1-inch pieces, and set aside. Combine chicken broth, potato, and chopped thyme in a large saucepan; bring mixture to a boil. Cover, reduce heat, and simmer 5 minutes. Add asparagus pieces, and bring to a boil. Cover, reduce heat, and simmer 15 minutes or until vegetables are tender. Remove from heat, and let cool slightly. Drain vegetable mixture through a sieve over a large bowl, reserving 1-1/2 cups cooking liquid. Place vegetable mixture in a food processor, and process until mixture is smooth. Strain pureed vegetable mixture through a sieve into saucepan. Stir in reserved cooking liquid, evaporated skim milk, salt and pepper. Serve soup warm or chilled. Garnish each serving with lemon slices and thyme springs, if desired. Yield: 4 servings (Serving size 1 cup) According to magazine: Points 1** Exchanges 1 Starch 1 Vegetable Per serving (according to magazine). Calories 128 (4% from fat); Protein 7.3g; Fat 0.5g (Saturated 0.1g); Carbohydrates 23.8, Fibre 5.2g; Cholesterol 1mg; Iron 2.1mg; Sodium 322mg; Calcium 95mg. ** (Using my Weight Watcher POINTS manager the calculation is 2 points per serving and that is what I use in my daily calculation) "HelenD (hdeacey@home.com)" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stir Crazy (Orange-ginger Pork Stir-fry) Recipe By :Janet & Greta Podleski Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup fat-free chicken broth 1/4 cup hoisin sauce 1/4 cup orange marmalade -- (I used sugar free) 1 teaspoon seasoned rice vinegar -- (I used cider vinegar) 1 tablespoon cornstarch 1 teaspoon sesame oil -- (I used Canola oil) 1 teaspoon grated ginger root 1 clove garlic -- minced 1/4 teaspoon five-spice powder -- (Chinese) 1 pound pork tenderloin 3 cups broccoli florets 1 cup sliced red bell pepper 1 cup yellow bell peppers -- sliced 4 cups cooked brown rice -- or white rice In a medium bowl, whisk together chicken broth, hoisin sauce, marmalade, vinegar, cornstarch, sesame oil, gingerroot, garlic, and five-spice powder. Set aside. Trim any visible fat from pork. Cut pork crosswise into 1/4 inch thick slices. Spray a large, non-stick wok or skillet with non-stick spray. Add pork. Cook and stir over high heat until no longer pink. Add broccoli and peppers. Reduce heat to medium-high. Cook for 3 more minutes. Add sauce and cook until bubbly and thickened. Serve pork and vegetables over hot, cooked rice. Makes 4 servings. Source: "Crazy Plates" S(Typed & Formatted by:): "HelenD (hdeacey@home.com)" - - - - - - - - - - - - - - - - - - - NOTES : According to Cookbook: Per serving: Calories 493, Fat 7.7g, Saturated Fat 2g, Protein 32.1g, Carbohydrate 74.6g, Fibre 5, Cholesterol 74.2g, Sodium 411.1mg, 14% calories from fat. WW Points: 10 (Meal includes 1 cup of rice, 1/4 of the stir fry each) * Exported from MasterCook * Strawberry Field Trifle Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 angel food cake -- from the store 2 cups Cool Whip Lite(r) 18 ozs strawberry yogurt 3 cups strawberries -- sliced 3 kiwi fruit -- sliced 1/4 cup slivered almonds -- toasted Using a serrated knife, cut cake into 3/4" pieces. Layer half each of the cake pieces, yogurt, whipped topping, strawberries, and kiwi in a trifle bowl, or other large, clear bowl. Repeat the layers and sprinkle with almonds. Refrigerate at least two hours. Source: "http://www.accumeals.com/showrecipe.asp?r=20521&c=D" S(Formatted by Whome40@aol.com May 2000): "" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Swedish Spritz Recipe By : Serving Size : 30 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups flour 1 teaspoon baking powder 1 cup butter -- at room temperature 1 cup sugar 1 egg -- at room temperature 1/2 teaspoon almond extract 1/4 teaspoon vanilla Preheat oven to 400 degrees. Use nonstick cookie sheets, grease lightly, or line with parchment paper. Sift together flour and baking powder; set aside. Cream butter and sugar until light and fluffy. Add egg and extracts; mix well. Stir in flour gradually, mixing to form a smooth dough. Makes two to three dozen. Put dough through a cookie press with a star-shaped tip, forming "S" shapes, or form shapes of your own. Bake 8 to 10 minutes, until lightly browned. Source: "from Tip World@Topica.com" S(Formatted By:): " hdeacey@home.com (May 2000)" - - - - - - - - - - - - - - - - - - - NOTES : These buttery Swedish cookies with a hint of almond are traditionally put through a cookie press to make various shapes. If you don't have a cookie press, you can make small mounds or form shapes with moist fingers Per cookie: 99 calories, 5.3 grams fat, 20 milligrams cholesterol, 12.2 grams carbohydrates, .3 gram fiber, 1.1 grams protein, 64 milligrams sodium. * Exported from MasterCook * Sweet And Sour Pork Recipe By :Janet Emal & Elizabeth Taylor Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Microwave Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups pineapple chunks in juice -- (1 can 15-1/4 oz.) 2 tablespoons cornstarch 3 tablespoons packed brown sugar 1/4 cup cider vinegar 2 tablespoons soy sauce, low sodium 3/4 pound lean pork shoulder -- trimmed of fat 2 medium carrots -- cut in thin diagonal 1/2 cup onion -- coarsely chopped 1/2 medium green bell pepper -- seeded, cut in thin 2 cups cooked rice -- hot Drain pineapple juice in a 1-1/2 quart microwave-safe casserole dish; set pineapple chunks aside. Dissolve cornstarch in pineapple juice. Stir in brown sugar, vinegar, soy sauce and pork. Cover tightly. Microwave on 100% power (HIGH) 4 minutes. Stir and recover, adjust power level to 30% power (MEDIUM-LOW). Microwave 12 to 14 minutes or until pork is no longer pink in centre (cut to test). Set aside. In a medium microwave-safe bowl, combine carrots, onion and bell pepper. Cover tightly. Microwave on 100% power (HIGH) 3 or 4 minutes. Stir carrot mixture and reserved pineapple chunks into pork mixture. Adjust power level to 70% power (MEDIUM-HIGH). Microwave 2 to 3 minutes. Serve over rice. Serves 4 350 Calories, 3g fibre, 3g fat = WW Points = 7 Description: "A favourite dish with half the calories of the original recipe" 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 * Sweet Potato Crisps Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Microwave Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 medium sweet potatoes -- 180.5 g/6.4 oz. per MC 1 teaspoon walnut oil -- (1-2) 2 teaspoons onion powder 2 teaspoons garlic powder 1/2 teaspoon pepper -- (1/2-1) 1/2 teaspoon hot hungarian paprika -- or chili powder Preheat oven to 450 degrees F. Scrub potatoes well and cut in 1/8 inch slices. Coat a non-stick baking sheet with walnut oil and arrange potato slices on it. Combine the seasonings. Sprinkle potatoes with half of the seasonings. Bake 10 minutes. Using a large spatula, turn, sprinkle with remaining seasonings and bake 10 minutes more until crisp. Serve immediately. Per Serving From Source: Calories 101 Protein 1 g Carbohydrates 19 g Total Fat 3 g (0.3 g. sat.) Sodium 6 mg % calories from fat 27 Cholesterol 0 mg Per Mastercook: 156 cals, 2 g. fat (9%CFF), 4 g. fiber = 2 pts Source: "Light & Easy Diabetes Cuisine" This is one of two recipes that I used to always make in the microwave on hot summer nights (before we bought the house with central air:) It's very good; glad you made me remind myself about it! - - - - - - - - - - - - - - - - - - - NOTES : Here is a recipe that just came in my e-mailed lowfat cooking newsletter http://lowfatcooking.about.com/blnewsletter.htm It looks really good to me. Last week I had lunch with a friend and she ordered these incredible-tasting sweet potato chips. They were definitely NOT lowfat or moderate in calories! Let me know if anyone tries this recipe. I hope to make it the next time I see some nice-looking medium sweet potatoes. (and I never really cared for the taste of sweet potatoes!) * Exported from MasterCook * Szechuan Green Beans Recipe By :Barbara Kafka, Micorwave Gourmet Healthstyle Cookbook Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Microwave Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cloves garlic -- smashed 2 teaspoons peeled and grated fresh ginger 1 teaspoon chili oil 1 pound fresh green beans -- tipped and tailed 4 scallions -- green and white parts, trimmed and thinly sliced across 2 teaspoons Chinese salted black beans 1 1/2 tablespoons rice wine vinegar 1 teaspoon tamari soy sauce 1. Place garlic, ginger and chili oil in a 13 x 10 x 2 inch oval dish. Cook, uncovered, at 100% for 2 minutes. 2. Remove from oven. Stir in green beans, scallions, black beans and rice wine vinegar. Cook, uncovered, for 12 minutes, stirring 3 times. 3. Remove from oven and stir in tamari. Serve hot. Serves 6. Per 1/2 cup serving: 34 calories; 0 mg. cholesterol; 1 gm. fat; 110 mg. sodium; 2 gm. protein; 6 gm. carbohydrates. From Geograc1@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tabouli #3 Recipe By :Mediterranean Light, Martha Rose Shulman Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Mediterranean Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 1/2 ounces medium-grain bulgur -- (3/4 CUP) 3 large lemons -- juiced or -- (more to taste) 1/4 teaspoon ground cumin -- (1/4 to 1/2) salt and freshly ground pepper 1 garlic clove -- minced or put -- through a press 4 bunches flat-leaf parsley -- (enough to make 4 cups chopped) 1 bunch fresh mint 4 scallions -- (to taste) (4 to 5) -- both white and green parts -- thinly sliced or chopped 1 small cucumber -- peeled and diced 1 cup cooked chickpeas -- (if using canned chick-peas -- drain and rinse) 3 tomatoes -- chopped 1 tablespoon olive oil -- (optional) -- romaine lettuce leaves to use as scoops Place the bulgur in a bowl and pour on water to cover Let sit 20 until slightly soft Squeeze out excess water. Toss with the lemon juice, cumin. salt and pepper to taste, and the Let sit 30 minutes, or until softened. If the bulgur seems too hard, add lemon juice. Meanwhile, wash the parsley and mint, dry thoroughly, and finely chop in a food processor or with a knife, being careful not to puree. Toss the bulgur with the herbs and remaining ingredients except the lettuce. Taste and adjust seasoning, adding more salt, lemon juice, cumin or garlic if you wish. Refrigerate until ready to serve. To serve, transfer to a bowl or platter and garnish with the romaine leaves. The salad will keep in the refrigerator, without the lettuce for two or three hours. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : This is a less authentic but more substantial tabouli. It calls for more bulgur than the previous recipe and also contains chick-peas and cucumbers. The lemony dressing is seasoned with a small amount of cumin. * Exported from MasterCook * Tabouli #4 Recipe By :Mediterranean Light, Martha Rose Shulman Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Mediterranean Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 ounces fine bulgur wheat -- (1/3 cup) 1 garlic clove -- minced or put through a press 3 large lemons -- juiced -- (more to taste) salt and freshly ground pepper 8 bunches flat-leaf parsley -- (enough to make 8 cups chopped) 1 bunch fresh mint 4 scallions -- both white and green parts -- thinly sliced or finely chopped 3 ripe tomatoes -- diced romaine lettuce leaves to use as scoops Pour water over the bulgur and soak in a large bowl for 20 minutes, until slightly softened Drain and squeeze out excess water. Toss with the garlic, lemon juice, and salt and pepper to taste. Let sit for 30 minutes, until the bulgur is soft. Meanwhile, wash the parsley and mint, dry thoroughly, and chop in a food processor or with a knife, being careful not to turn the herbs into a puree. Transfer to a bowl. Toss the bulgur with the herbs, scallions, and tomatoes. Taste, and if it doesn't taste extremely lemony, add more lemon juice. Adjust salt and pepper, garnish with romaine lettuce leaves, and serve. The tabouli will keep in the refrigerator, without the romaine lettuce leaves, for 2 to 3 hours. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : I get cravings for the tabouli served in Middle Eastern restaurants in Paris. Theirs is more like a parsley salad than a cracked wheat salad, with lots of lemon juice and a small sprinkling of bulgur. I have two versions of the salad. The one here, more authentic than my other version (except that I've omitted the olive oil), is like a garden of herbs, tart with lemon juice and brimming with vitamins. * Exported from MasterCook * Taco Pie Recipe By :Betsy Burtis Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Mexican & Southwestern Pies, Crusts & Pastry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ozs cooked chicken breast cubes -- southwestern flavor 10 ozs refrigerated pizza crust, Pillsbury 19 ozs canned black beans, Progresso 8 ozs canned mushrooms -- drained 1 sm onion -- chopped 15 ozs chunky tomato sauce, Hunt's 1 tbsp chili powder -- or to taste 6 ozs shredded lowfat cheddar cheese, H.C. Spray nonstick skillet with Pam. Cook onion until almost done. Add mushrooms, black beans, and chicken. Stir until heated through. Add tomato sauce and chili powder. Add tomato sauce, and cook until heated. Meanwhile, coat a 13x9 baking dish with cooking spray. Unroll pizza crust dough, and press into bottom and halfway up sides of baking dish. Line bottom of crust with 1/2 cup cheese. Top with meat mixture. Bake, uncovered, at 425 for 12 minutes. Top with remaining cheese slices and bake 5 additional minutes or until crust is browned and cheese melts. Cool 5 minutes before serving. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 6 WW points I made this up tonight for dinner. I based it on the Deep Dish Pizza Casserole I posted awhile ago which uses beef, and has more Italian flavor. After eating that, hubby said this would be great with chicken. So tonight I threw this together for a slightly different flavor. I had a package of Louis Rich Southwestern flavored cooked chicken breast strips that I used to make this even quicker. It would be good with some lowfat/fat-free sour cream on top. The nutritional ingredients are based on using Health Choice cheese. You could easily use more/different veggies (I wanted to put corn in, but hubby said no), and leave out the chicken for a veggie entree, with a green salad on the side. * Exported from MasterCook * Tarbbouleh Turkey Burgers Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Burgers & Loaves Eat-LF Mailing List Mediterranean Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 ounces lean ground turkey 3/4 cup chopped tomatoes -- seeded 1/2 cup cooked bulgur 1/4 cup chopped scallions 1/4 cup plain nonfat yogurt 2 teaspoons ground cumin 1/4 teaspoon salt 2 whole wheat pita breads -- split & grilled * 1 medium sliced tomatoes * Recipe called for 4 - 1 ounce whole wheat pitas, I used 2 large ones cut in 1/2. Spray grill rack with nonstick cooking spray. Place grill rack 5" from coals. Prepare grill according to manufacturer's directions. In large bowl, combine turkey, chopped tomato, bulgur, scallions, yogurt, mint, cumin and salt. Lightly moisten hands; shape mixture into 4 equal patties. Grill 10-12 minutes, turning once, until cooked through. Serve burgers in pitas with sliced tomato. Source: "WW Magazine, August 1993" S(Typed, Formatted & WW Points): " added by Helen Deacey (hdeacey@home.com)" - - - - - - - - - - - - - - - - - - - NOTES : Each serving provides: (According to magazine) 227 Calories, 17g Protein, 26g Carbohydrate, 6g Total Fat, 402mg Sodium, 52 mg Cholesterol (according to MC) Dietary Fibre 4 WW Points: 4 This recipe uses bulgur, fresh mint, yogurt, cumin, all used in Middle East recipes. * Exported from MasterCook * Thai Rice Salad With Peanut Dressing -- Lightened Attempt Recipe By :Uncle Ben's Rice --Modified by Jane Paquet Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Oriental Rice Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 pints water 1 cup brown rice -- or *converted rice salt -- *optional, 1tsp 1/3 cup peanut butter, chunky 1/4 cup white wine vinegar 2 tablespoons nonfat chicken broth -- plus 2 tablespoons garlic chili sauce 1 teaspoon dark sesame oil 2 tablespoons soy sauce, low sodium -- *recipe had regular 1 tablespoon sugar 1 teaspoon ginger -- fresh grated 2 garlic cloves -- minced 1 dash cayenne pepper 1 cucumber -- thinly sliced,small 2 skinless boneless chicken breast halves -- cooked & cut up 1/4 cup Onion -- finely chopped 1 1/2 cups spinach -- cut into thin strips 1.Cook rice according to package directions. If using converted rice, bring water to a boil in a medium saucepan. Stir in rice and salt. Cover tightly and simmer 20 minutes. Remove from heat. Let stand covered until all water is absorbed, about 5 minutes. Transfer to large bowl and cool to room temperature. (*I sometimes use one bag of Success Brown Rice, no salt and light soy sauce-- to reduce sodium and boost fiber) 2. Using a wire whisk, combine peanut butter, vinegar, oil, soy sauce, sugar, ginger, garlic, and cayenne in a small bowl. Halve cucumber slices. Add cucumber to rice along with peanut dressing, chicken and onion; mix well. Cover and chill. Just before serving, stir in spinach. To make ahead: When mixing ingredients together, reserve 1/2 of dressing and spinach. Right before serving, stir in reserved dressing and spinach strips. If salad appears dry, sprinkle in a small amount of warm water. From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : Good picnic food. Can be served cold or at room temp. NUTRITIONAL INFORMATION from recipe source (using white rice, regular Soy sauce) * Exported from MasterCook * Three Bean Garden Salad Recipe By :Mary Kaye Rackowitz, Marysville, Washington Serving Size : 12 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 ounces frozen lima beans -- (1 packages) 16 ounces kidney beans, canned -- rinsed and drained (1 can) 9 ounces frozen green beans -- cut & thawed 8 ounces fresh mushrooms -- sliced 1 pint cherry tomatoes -- halved 1/4 cup sliced green onions **DRESSING** 2/3 cup lemon juice 1/3 cup sugar 1/3 cup olive oil -- or vegetable oil 1 1/4 teaspoons salt 3/4 teaspoon Italian seasoning 1/2 teaspoon dried basil 1/2 teaspoon pepper Cook lima beans according to package directions. rinse in cold water; drain and place in a medium bowl. Add kidney and green beans, mushrooms, tomatoes and onions. Combine dressing ingredients. Pour over salad; mix gently to coat. Cover and chill for at least 5 hours, stirring occasionally. Yield: 10-12 servings. Description: "This comes from a recipe i originally found in a bean cookbook. it took quite a few failures to come up with this winning combinations. I hope you enjoy it as much as we do!" Source: "Taste of Home Soups, Salads & Sandwichs Vol. 3, 1998" S(Typed, Formatted & WW Points): "HelenD (hdeacey@home.com)" - - - - - - - - - - - - - - - - - - - NOTES : I substituted Splenda for sugar as I am a diabetic. WW Points = 3 * Exported from MasterCook * Three Bean Vegetable Moussaka Recipe By :Cooking Light Magazine, Sept. 1998, page 132 Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Legumes Mediterranean Tofu Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup crumbled feta cheese -- (4 ounces) 1 tablespoon chopped fresh oregano -- OR 1 teaspoon dried oregano 1/2 teaspoon ground cinnamon 2 packages reduced-fat firm tofu -- drained -- (12.3-ounce) 10 ounces packaged frozen chopped spinach -- thawed drained and squeezed dry 8 ounces part-skim ricotta cheese 3 garlic cloves -- minced 1 1/4 pounds eggplant cut lengthwise into 1/4-inch-thick slices Cooking spray 25 1/2 ounces fat-free marinara sauce 16 ounces canned cannellini beans -- drained or other white beans 15 ounces canned black beans -- drained 16 ounces canned kidney beans -- drained 2 cups shredded part-skim mozzarella cheese -- (8 ounces) 1. Preheat oven to 450 degrees. 2. 2. Combine first 7 ingredients in a bowl; stir until well-blended. Set aside. Arrange eggplant on a baking sheet coated with cooking spray. Bake at 4500 for 15 minutes or until lightly browned. Reduce oven temperature to 375 degrees. 3. Spread 1 cup marinara sauce in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 5 eggplant slices over marinara, and top with 1 2/3 cups spinach mixture and the cannellini beans. Repeat the layers, alternating remaining beans with each layer. Bake at 375 degrees for 20 minutes. Top with cheese, and bake 20 minutes or until cheese is browned. Yield: 8 servings. CALORIES 390 (28% from fat); FAT 12.1g (sat 6.7g, mono 3g, poly 1.5g); PROTEIN 30.5g; CARB 41g; FIBER 7.3g; CHOL 38mg; IRON 5mg; SODIUM 817mg; CALC 478mg Converted by MC_Buster. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Three-bean Salad Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces low sodium canned green beans -- drained 16 ounces low sodium wax beans -- drained 16 ounces low sodium kidney beans, canned -- drained 1 cup chopped green bell pepper 2/3 cup chopped green onions 2/3 cup apple juice 1/3 cup cider vinegar 2 teaspoons sugar -- (or substitute sugar 1/2 teaspoon pepper 1/4 teaspoon dry mustard 1/4 teaspoon paprika 1/8 teaspoon dried oregano Combine first 5 ingredients in a large bowl, and toss gently. Combine apple juice and next 6 ingredients in a small jar; cover tightly, and shake vigorously. Pour vinaigrette over salad, toss gently. Cover and chill at least 2 hours. Yield: 12 - 1/2 cup servings. Source: "WW Magazine, November/December 1997" S(Typed, Formatted & WW Points): " added by Helen Deacey (hdeacey@home.com)" Yield: "6 cups" - - - - - - - - - - - - - - - - - - - NOTES : According to recipe Selections: 1FR/V 30 C; Points: 1 * Exported from MasterCook * Turkey And Bean Salad With Apricot-ginger Dressing Recipe By :Bean Education And Awareness Network via Associated Press Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Salad Dressings Salads Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 cups spinach leaves 16 ounces Turkey or Chicken Breast -- cooked, cubed 15 ounces garbanzo beans, canned -- rinsed and drained 15 ounces canned Blackeyed Peas or Navy Beans -- rinsed and drained 2 cups Small Broccoli Florets 1 Large Sweet Apple -- cored, unpeeled and 1/3 cup Dried Cranberries or Raisins 1/2 cup Walnut Pieces Salt and Pepper Apricot-ginger Dressing 1/2 cup apricot jam or preserves 3/4 cup fat-free ranch salad dressing 3/4 teaspoon ground ginger 1 teaspoon dijon mustard Combine ingredients. Toss with dressing. Description: "A special use of poultry left-overs for holidays or special occasions" Source: "Argus Leader" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Kristin notes: This was very good. I used romaine lettuce instead of spinach. I used black-eyed peas. I used preroasted Turkey Store Turkey. I diced the apple into a bowl and tossed with a bit of lemon juice. I used frozen broccoli florets refreshed in boiling water, then cold water. I was a bit short on dried cranberries so I tossed in some dried blueberries too. I toasted the walnuts. I dressed the lettuce separately from the meat/legume mixture then placed a bed of greens on each plate topped by the meat/legume mix. For the dressing I used Hellman's Fat Free Ranch and Polaner All Fruit Apricot Spread. I forgot the mustard. The dressing was a bit sweet for me. Maybe my ginger was old? Next time I'll add just a bit of fresh lemon juice. Or remember the mustard! * Exported from MasterCook * Turkey And Dried Cranberries Sandwich Recipe By :Joan Salge Blake, for Thrive online Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Spreads & Sandwiches Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons honey mustard 2 tablespoons dried cranberries 2 whole-wheat bread slices 2 ounces roasted turkey breast slices fresh lettuce leaves Mix honey mustard with dried cranberries. Spread on whole wheat bread. Layer lettuce leaves and turkey breast. Per sandwich (according to publisher) - Calories: 402, Fat: 3 grams, Saturated fat: 1 gram, Sodium: 1,644 milligrams*, Cholesterol: 22 milligrams, Fiber: 5.5 grams Source: "http://www.thrive.net/eats/" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 03 May 2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Turkish Chickpea Stew Recipe By :Cooking Light March 1998 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Mediterranean Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 cup thinly sliced onion 1 teaspoon fennel seeds -- crushed 1 teaspoon brown sugar 1/2 teaspoon ground cumin 4 garlic cloves -- crushed 3 1/2 cups chopped tomato --about 1 1/2 pounds 1 tablespoon white wine vinegar 3/4 teaspoon salt 1/2 teaspoon crushed red pepper 4 cups trimmed spinach 4 cups water 30 ounces chickpeas -- drained --garbanzo beans 2 tablespoons chopped fresh flat-leaf parsley 2 tablespoons chopped fresh mint 2 teaspoons chopped fresh dill 1. Heat olive oil in a Dutch oven over medium-high heat. Add onion; saute 5 minutes. Add fennel, sugar, cumin, and garlic, and cook 1 minute. Stir in tomato, vinegar, salt, and pepper, and saute for 10 minutes or until slightly thick. Stir in spinach, water, and chickpeas; bring to a boil. Cover, reduce heat, and simmer 30 minutes. Remove from heat; stir in parsley, mint, and dill. Yield: 4 servings (serving size: 1 3/4 cups). Calories 329 (22% from fat); fat 7.8g (sat 1.0g, mono 3.5g; poly 2.2g); protein 16.2g; carbohydrate 53.2g; fiber 10g; cholesterol 0mg; iron 6.8mg; sodium 787mg; calcium 159mg. WW-5 points. Busted by Gail Shermeyer <4paws@netrax.net> From aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : Dried beans, a low-fat, high-protein meat replacement, star in this on-dish meal. * Exported from MasterCook * Turkish Lentil Soup Recipe By :VEGETARIAN HEARTH by Darra Goldstein Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Mediterranean Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup dried chickpeas 1/3 cup bulgur 1/2 cup green lentils -- heaping measure 6 cups water 1 medium onion -- thinly sliced 1 1/2 teaspoons cayenne 1 teaspoon salt 1 tablespoon ground coriander seed 1 tablespoon butter 1/2 teaspoon dried mint Soak the chickpeas in water to cover overnight. The next day, drain the chickpeas and place them in a stockpot along with the bulgur, lentils, and water. Bring to a boil, then simmer the soup, partially covered, for 45 minutes. Stir in the onion, 1 teaspoon of the cayenne, and the salt. Cook 15 minutes longer. Add the coriander and simmer for 5 more minutes. Melt the butter and add to it the remaining l/2 teaspoon cayenne and the dried mint. Pour the soup into a tureen and pour the butter mixture on top. Serve immediately. Serves 4. Notes: Given to me by Nevin Halici, Turkey's great food scholar and national treasure, this spicy, aromatic soup is guaranteed to perk up the bleakest winter day. Although it keeps well, the soup will be zestiest if served shortly after preparation. *Recipes from THE VEGETARIAN HEARTH by Darra Goldstein. Harper Collins, 1996). ISBN: 0-06-018760-3 >Reviewed by http://www.lisaekus.com/spring97/ kitpath@earthlink.net 8/28/98 From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Unfried Garlic Recipe By :Prevention Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Condiments & Seasoning Eat-LF Mailing List Microwave Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cloves garlic -- chopped 2 tablespoons defatted chicken broth Conventional recipes often require you to saute garlic in butter or oil, but you can conserve on fat and calories by microwaving instead, Simply combine garlic in a small bowl with chicken stock. Cover with vented plastic wrap and microwave on full power for about 2 minutes, stirring or shaking midway. Then use as you would sauteed garlic. Source: "Healthy Microwave Cooking, by Judith Benn Hurley (1988)" S(Archived by): "Pat Hanneman (kitpath@earthlink.net) on 20 May 2000" - - - - - - - - - - - - - - - - - - -