* Exported from MasterCook * Lemonade Dressing Recipe By :Joanne Stepaniak Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup fresh lemon juice 2 tablespoons liquid sweetener (or to taste) Combine all the ingredients in a small bowl, and whisk together until emulsified. Cuisine: "Vinaigrette Based" Source: "The Saucy Vegetarian (2000)" S(VegRecipes): "Pat Hanneman 2001-Mar-15" Yield: "1/3 cup" Serving Ideas : Try this one banana, mango and avocado salad; Boston lettuce, purple grapes and pine nuts; pear, raisins, red radishes and pecans; couscous with blueberries, dates and toasted almonds. - - - - - - - - - - - - - - - - - - - NOTES : sauces for veggies? how about this one. it's fat free. and what could be easier? we have lemonade in the summer. just reserve some concentrate for a sauce. * Exported from MasterCook * Lentil And Orzo Salad With Broccoli Recipe By :Hanneman, adapted a Grey Poupon recipe Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup Dijon Mustard 1 teaspoon extra virgin olive oil 1/2 cup nonfat Italian salad dressing 8 ounces orzo pasta -- cooked 8 ounces lentils -- rinsed, cooked and drained 1 cup diced celery -- (about 2 stalks) 2 medium carrots -- shredded -- (about 1 1/2 cups) 1 cup steamed broccoli florets -- (small bites) 1/2 lemon -- juiced salt and pepper fresh herb garnish 1. In a small bowl, whisk together the mustard and olive oil; then add the bottled nonfat salad dressing. Combine; set aside. 2. Combine orzo, lentils, celery, carrots and broccoli in large bowl. Stir in dressing mixture. Add lemon juice, salt and pepper to taste. Garnish with your choice of a fresh herb: cilantro, basil, parsley, mint Refrigerate at least 1 hour before serving. ORIGINAL suggested 1/2 cup chopped black olives instead of broccoli. PHOTO: http://www.nabiscorecipes.com/RecipePage.Asp?op=2502&recipe=40529&rev=0 Source: "Nabisco" Start to Finish Time: "1:30" From PatH - - - - - - - - - - - - - - - - - - - NOTES : Crunchy with carrots and celery, this chilled salad is perfect for warm weather. Tested: good salad for entertaining; picnics. Although the nonfat Italian salad dressings have lots of flavor, they lack the fullness that comes from fruity olive oil. So we added some to taste. We also added lemon juice, salt and pepper. * Exported from MasterCook * Macerated Cherries And Yogurt Recipe By :Diabetic Lifestyle Com 1999 Labor Day Picnic Menu Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup dry red wine -- (180 ml) 1/3 cup water -- (80 ml) sugar substitute equiv of 1/2 cup sugar -- (100 g) 1/2 cinnamon stick 2 pounds cherries -- (960 g) pitted 2 cups frozen vanilla yogurt -- (480 ml) Combine the wine, water, sugar substitute and cinnamon stick in a sauce pan. Simmer for 15 minutes. Cool. Macerate the pitted cherries in the cooled liquid for 2 hours. Drain. Divide the cherries between 8 dessert cups and top with 1/4 cup vanilla yogurt. Per serving: 145 calories (10% calories from fat), 4 g protein, 2 g total fat (0.6 g saturated fat), 27 g carbohydrates, 2 g dietary fiber, 3 mg cholesterol, 31 mg sodium Diabetic exchanges: 2 carbohydrate (1 bread/starch, 1 fruit) Source: "http://www.diabetic-lifestyle.com/reserve/aug99_recipe5.htm" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mango-raspberry Compote Recipe By :Tavolo Healthy Kitchen Serving Size : 4 Preparation Time :0:15 Categories : Condiments & Seasoning Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/3 Mango 2/3 Tbsp Fresh Lime Juice 1 1/3 Tsp Granulated Sugar 1/3 Tsp Lime Zest 1/3 Pint Raspberries Lime and a hint of sugar bring out the flavor of the fruit. Serve with Lemon Cake or spoon over fruit sorbet or vanilla frozen yogurt. 1. In a serving bowl, combine mangoes, lime juice, sugar and lime zest, stirring gently to combine. Put raspberries on top (do not stir them in.) (The compote can be prepared ahead and stored, covered, in the refrigerator for up to 6 hours.) Just before serving, gently stir in the raspberries. Calories 60; Cholesterol 0 mg; Protein .63 g; Sodium 1.74 mg; Carbs 15.37 g; Total Fat .2 g From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mock Spinach And Ricotta Lasagna Recipe By :Desperation Dinners! Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 ounces frozen chopped spinach 4 servings Two-For-One Noodles 26 ounces spaghetti sauce -- Barilla 1 cup shredded 2% Mozzarella Cheese Preheat oven to 425F. Place frozen spinach in a microwave-safe dish, cover, and microwave on high for 5 minutes to defrost. Meanwhile, place the Two-For-One Noodles in a 13x9" glass baking dish, separating any that may be stuck together. When spinach is defrosted, drain well and scatter over the noodles. Top with the spaghetti sauce and sprinkle with cheese. Bake until bubbly and hot, 12 minutes. Serve at once. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 10 WW points The other day I posted the Two-For-One Noodle recipe from Desperation Dinners. The idea given with that recipe was to only eat half and use the rest to make this. It was good, except I didn't like the spaghetti sauce I had bought. The authors of the book say that they use lower fat ingredients whenever possible, but don't recommend using anything with a lower fat content than what they print in the recipe. Despite that, I used 2% fat Kraft cheese for this and I found that it melted nicely and got brown and crispy around the edges. This was really quick and easy, as advertised! * Exported from MasterCook * Mushroom And Butternut Squash Lasagne #2 Recipe By :Tavolo Healthy Kitchen Serving Size : 8 Preparation Time :1:20 Categories : Casseroles Eat-LF Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 Oz Lasagna Noodles 10 Oz Sun-Dried Tomatoes 3/4 cups Dried Porcini Mushrooms 1 1/3 cups 1% Low-Fat Milk 3 Tbsp All-Purpose Flour 2 Oz Lowfat Cream Cheese 1 cups Spaghetti Sauce 2 Tsp Balsamic Vinegar 1/4 Tsp Salt 1/4 Tsp Freshly Ground Black Pepper 2 Tsp Olive Oil 1 Onion 2 Cloves Garlic 12 Oz Mushrooms 1 Tsp Fresh Rosemary 1/2 cups Grated Parmesan Cheese 1 1/2 Lb Butternut Squash The best of autumn's earthy flavors in one rich dish. Substitution #1: 1 lb. fresh lasagne noodles may be used in place of 12 oz. dried noodles; cook in boiling salted water for 1 minute. For even faster preparation, use no-boil lasagne noodles; soak them in a large bowl of hot water for a few minutes until they're pliable. Substitution #2: 1/2 tsp. dried rosemary may be used in place of 1-1/2 tsp. chopped fresh rosemary. Nutrition Note: Smooth, slightly sweet winter squash in place of cheese keeps the fat to a minimum in this recipe. 1. In a large pot of boiling salted water, cook noodles until barely tender, about [8 minutes for dried, 1 minute for fresh]. Drain and rinse under cold water. Spread the noodles on clean kitchen towels, cover with plastic wrap and set aside. 2. In a small bowl, combine sun-dried tomatoes and dried porcini mushrooms. Add boiling water, cover and let stand for 10 minutes. Lift out the tomatoes and mushrooms and chop. Strain the soaking liquid through a fine sieve and set aside. 3. In a saucepan, heat three-fourths of the milk [1 cup in original recipe] over medium heat until steaming. Meanwhile, put the first amount of flour [3 Tbsp. in original recipe] in a small bowl and gradually whisk in the remaining milk [1/3 cup in original recipe] until smooth; whisk into the hot milk and stir constantly over the heat until the sauce comes to a simmer and thickens. Continue cooking and stirring for 1 minute. Remove from the heat. Whisk in cream cheese, then two-thirds of the spaghetti sauce and vinegar. Season the sauce with salt and pepper; set aside. 4. In a large nonstick skillet, heat oil over medium-high heat. Add onion, carrot and garlic and saute until soft, about 2 minutes. Add fresh mushrooms, rosemary and the reserved tomatoes and porcini; cook until the fresh mushrooms are just wilted, about 2 minutes longer. Stir the second amount of flour [1 tsp. in original recipe] into the vegetables. Add the reserved soaking liquid and the remaining spaghetti sauce and cook until the mixture thickens, about 1 minute. Remove from the heat and season with salt and pepper. 5. Preheat oven to 400 degrees F (205 degrees C). Lightly oil a 9-by-13-inch baking dish [per original recipe] or coat it with nonstick cooking spray. 6. Smear the bottom of the prepared dish with about one-third of the sauce [1/2 cup in original recipe]. Line the bottom with a single layer of noodles. Spread half of the mushroom mixture over the noodles and sprinkle with one-fourth of the Parmesan. Add another layer of noodles, arrange butternut squash on top and sprinkle with salt and pepper. Spread another one-third of the sauce over all. Add another layer of noodles, followed by the remaining mushroom mixture; sprinkle with another one-fourth of the Parmesan. Finish with the remaining noodles and sauce. Sprinkle with the remaining Parmesan. 7. Lightly oil a large piece of aluminum foil or coat it with nonstick cooking spray, and use it to tightly cover the dish. Bake the lasagne for 30 minutes. Uncover and bake for 10 to 15 minutes more, or until lightly browned and bubbling. Let stand for 10 minutes before serving. Calories 313; Cholesterol 9.69 mg; Protein 12.65 g; Sodium 275 mg; Carbs 53.11 g; Total Fat 6.7 g From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mustard Chicken #2 Recipe By :Flora pro.activ Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 tablespoons oil or margarine (55g) -- Flora Original 1 onion -- finely chopped 1 pound skinless boneless chicken breasts -- thinly sliced 1 tablespoon cornstarch 1 clove garlic -- crushed 5 fluid ounces defatted chicken broth 1 teaspoon chili paste 2 teaspoons ground coriander 1 tablespoon whole-grain mustard Salt and pepper 1 tablespoon sesame seeds 1 Handful basil leaves -- torn 2 small carrots 2 small zucchini Heat the Flora in a saucepan and cook the onion until soft. Mix together chicken pieces and corn starch and add to the pan with the garlic, cook until golden brown. Add in the stock, chilli, ground coriander, mustard and seasoning. Bring to the boil and simmer for 10 minutes, stirring occasionally. Cut the carrots and zucchini into ribbons for serving. Stir in the sesame seeds and basil leaves and serve with ribbons of carrot and courgette. Preparation Time 15 minutes Cooking Time 25 minutes Source: "http://www.floraproactiv.co.uk/recipes" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Natural Sweet And Sour Sauce Recipe By :Curtis Aikens Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons margarine 2 cloves garlic -- finely chopped 1/2 onion -- chopped 1/2 red bell pepper -- in thin strips 1/2 green bell pepper -- in thin strips 1 peach -- sliced 1 nectarine -- sliced 1 plum -- sliced 1 cup grapes -- sliced 1/4 cup fresh orange juice 1/4 cup honey 1/4 cup soy sauce In a sauce pan, melt margarine. Add garlic and onions, saute about 3 minutes. Raise heat and add peppers; saute about 3 minutes longer. Add fruit and saute at least 4 minutes. Add juice, honey and soy sauce when ready to serve. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Nutmeg Mug Recipe By :original idea from Cooking with soup, Campbell Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can condensed pea soup -- (11 1/4 oz) 1 soup can water 1/4 cup frozen peas or finely diced celery and carrot -- (optional) 1/8 tsp ground nutmeg -- (may double) orange wedges fresh mint leaves Combine soup, water and nutmeg in saucepan. Add peas or other vegetables. Heat; stir occasionally. Serve in mug-bowl, garnish with oranges and mint. Makes 2 3/4 cups. From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange-cream Cheese Biscuits Recipe By :Bisquick Booklet Serving Size : 8 Preparation Time :0:24 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/4 cups reduced fat Bisquick(r) 2 teaspoons orange peel -- grated 3/4 cup orange juice 2 ounces reduced fat cream cheese (Neufchatel) softened 1 tablespoon orange marmalade sugar Heat oven to 450 degrees. Stir Bisquick, orange peel, and orange juice until soft dough forms; beat vigorously 30 seconds. Place dough on surface generously dusted with Bisquick; roll in Bisquick to coat. Roll dough 1/2 inch thick. Cut with 2 1/2-inch cutter dipped in Bisquick. Place on ungreased cookie sheet; press thumb slightly in center of each. Stir together cream cheese and marmalade. Spoon about 1 teaspoon cream cheese mixture onto center of each circle; sprinkle with sugar. Bake 7 to 9 minutes or until golden brown. Yields: 8 biscuits High Altitude (3500-6500 ft):No Changes 1 Biscuits: Calories 120; Calories from Fat 25; Fat 3g; Saturated 1g; Cholesterol 5 mg; Sodium 290 mg; Carbohydrate 21 g; Dietary Fiber 1 g; Protein 3g; %Daily Value: Vitamin A 2%; Vitamin C 4%; Calcium 2%; Iron 4%; Original Bisquick recipe provides 5 fat per serving Diet Exchanges: 1 starch, 1/2 fruit From "Dorothy Tapping" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange-laced Grapes Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cup California seedless grapes 1/4 cup orange liqueur 2 tbsp sugar 1 teaspoon grated orange peel 1 cup whipped cream -- or low-fat whipped topping A light, delicious fruit dessert. PREP/COOK INFORMATION: Prep time: 10 minutes Cook time: 0 minutes Serves: 6 NUTRITIONAL INFORMATION: Calories: 77 Carbs: 17 Fat: 1 grams Protein: 0 grams 1. Combine grapes, liqueur, sugar and orange peel, and mix well. 2. Marinate at least 3 hours in refrigerator. Serve with whipped cream or whipped topping. 3. Tip: Fold 2 to 3 teaspoons of orange liqueur into the whipped cream, if desired. Source: (URL: "http://www.tablegrape.com/rev99/index.htm")  From Marianna_Ballard@taylorbigred.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange-soy-tomato Sauce For Vegetables Recipe By :Rec.Food.Cooking (circa 1994) Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- orange juice soy sauce tomato paste crushed garlic Recommended for broccoli. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oyster-sherry Sauce For Vegetables Recipe By :Rec.Food.Cooking (circa 1994) Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- oyster sauce sherry mashed garlic thyme Recommended for broccoli. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta Primavera #5 Recipe By :Healthy Tomorrow 1998-Aug Serving Size : 10 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups Bow Tie Pasta 3/4 cup fresh broccoli 1/2 cup sliced carrots -- parboiled or frozen 1/4 cup frozen peas -- thawed 2 tbsp canned mushroom slices -- drained 1 tbsp margarine 2 tbsp flour 1 cup non-fat milk 1 1/2 tsp chicken-style seasoning 1/3 cup grated parmesan cheese Step 1: Boil pasta in 3 qt. water just until tender, do not over cook. Drain. Step 2: Blanch carrots and broccoli in small amount of water. Step 3: Mix together pasta, broccoli, peas and mushrooms. Step 4: Melt margarine in a small sauce pan. Add flour to make a smooth paste, gradually add milk and stir until medium thickness. Add chicken-style seasoning. Melt in the grated parmesan cheese. Step 5: Add sauce to pasta and vegetable mixture. Mix gently. Serving for 10 side dishes Nutritional analysis per serving: Calories: 112 Protein: 4.7g - 16% Carbohydrate: 14.6g - 33% Diabetic exchange: 1 bread + 1 fat From Aimcaitmel@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pear 'N Ginger-topped Waffles Recipe By :Bisquick Booklet Serving Size : 6 Preparation Time :0:15 Categories : Breakfast Eat-LF Mailing List Pancakes, Waffles, Crepes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Reduced Fat Bisquick(r) 1 1/3 cups fat-free (skim) milk 1/4 cup fat-free cholesterol-free egg product -- or 2 egg whites 1 tablespoon vegetable oil *****Pear 'n Ginger Topping***** 1/2 cup water 1/4 cup sugar 1 tablespoon crystallized ginger -- finely chopped 2 teaspoons cornstarch 1 1/2 teaspoons lemon juice 2 medium pears -- peeled and sliced -- (1 2/3 cups) 1/2 cup raspberries Make Pear 'n Ginger Topping: keep warm/ Heat all ingredients except pears and raspberries in 1 1/2-quart saucepan over medium heat, stirring frequently, until mixture thickens and boils. Boil and stir 1 minute. Stir in pears; heat until hot. Gently stir in raspberries. Spray UNHEATED waffle iron with cooking spray; then heat waffle iron. Or heat waffle iron; then grease with vegetable oil or shortening. Stir remaining ingredients until blended. Pour onto center of hot waffle iron. Close lid of waffle iron. Bake about 5 minutes or until steaming stops. Carefully remove waffle. Serve with topping. Yields: 6 servings High Altitude (3500-6500 ft): No Changes. 1 serving: Calories 240; Calories from Fat 45; Fat 5g; Saturated 1g; Cholesterol 0 mg; Sodium 480 mg; Carbohydrate 46 g; Dietary Fiber 3g; Protein 6 g; %Daily Value: Vitamin A 4%; Vitamin 4%; Calcium 10%; Iron 10%; Original Bisquick recipe provides 12 g fat per serving. Diet Exchange: 2 Starch, 1 Fruit, 1 Fat From "Dorothy Tapping" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pear And Mint Chicken Salad Recipe By :Chef Jim Coleman, Philadelphia Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup mint jelly 1/4 cup horseradish mustard 4 skinless boneless chicken breast halves -- 3.5 ounce 4 cups mesclun or other mixed salad greens 2 pears -- cored and sliced 1/3 cup coarsely chopped walnuts 1 tablespoon cider vinegar 1 tablespoon olive oil In a small saucepan, cook the mint jelly over low heat until melted. Remove the pan from the heat and stir in the mustard. Measure out two tablespoons the mixture to use while grilling the chicken, and reserve the rest. Cook the chicken breasts on an uncovered grill over medium heat for 12 to 15 minutes, or until no longer pink. Turn the breasts once during cooking, and brush the chicken with the 2 tablespoons jelly-mustard glaze. Transfer the cooked chicken to a cutting board, let it cool slightly, then slice it diagonally. Meanwhile, toss the greens with the pears and walnuts in a salad bowl. For a dressing, stir together the reserved jelly-mustard glaze, the vinegar and the oil. Divide the greens among 4 dinner plates, and arrange the sliced chicken on top of each serving. Drizzle the dressing over each portion. Source: "A Chef's Table" S(Internet Address): "http://whyy.org/91FM/" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pecan Waffles Recipe By :Bisquick Booklet Serving Size : 3 Preparation Time :0:15 Categories : Breakfast Eat-LF Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups reduced fat Bisquick(r) 1 1/3 cups fat-free (skim) milk 1/4 cup fat-free cholesterol-free egg product -- or 2 egg whites 2 tablespoons powdered sugar 2 tablespoons orange peel -- grated 2 tablespoons vegetable oil 1/2 cup pecans -- finely chopped *****Toppings***** fruit-flavored syrups lemon curd orange cream (see below) sauteed Apples or Pears (see below) spice honey (see below) Spray UNHEATED heart-shaped or traditional waffle iron with cooking spray; then heat waffle iron. Or heat waffle iron; then grease with vegetable oil or shortening. Stir all ingredients except pecans and Topping until blended. Stir in pecans. Pour onto center of hot waffle iron. Close lid of waffle iron. Bake about 5 minutes or until steaming stops. Carefully remove waffle. Serve with Toppings. Yields: three 9-inch traditional waffles Toppings: Orange Cream: Stir 2 tablespoons frozen (thawed) orange juice concentrate into 3/4 cup frozen (thawed) whipped topping until blended. Sauteed Apples or Pears: melt 2 tablespoons margarine or butter in 10-inch skillet over medium heat; add 2 apples or pears, sliced. Cook, stirring frequently, until tender. Sprinkle with cinnamon- sugar. Spiced Honey: Heat 1 cup honey, 1 three-inch stick cinnamon and 5 whole cloves to boiling in 1-quart saucepan over medium-high heat, stirring constantly. Remove from heat; let stand 15 minutes; strain. High Altitude: (3500-6500ft): No Changes 1 Serving: Calories 190; Calories from Fat 70; Fat 8g; Saturated 1 g; Cholesterol 25 mg; Sodium 360 mg; Carbohydrate 25 g; Dietary Fiber 1g: Protein 5g; %Daily Value: Vitamin A 2%; Vitamin C 0%; Calcium 8%; Iron 6% Original Bisquick recipe provides 12 g fat per serving. Diet Exchanges: 11/2 starch, 1 1/2 Fat From "Dorothy Tapping" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Penne With Zucchini And Zucchini Garlic Sauce Recipe By :Rozanne Gold: Healthy 1-2-3 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds zucchini -- divided -- or 4 medium 4 tablespoons garlic olive oil -- divided 8 ounces penne pasta -- see note water salt and black pepper SAUCE: Wash zucchini. Cut 1 1/2 zucchini into thick rounds. Cut rounds in half and place in a small saucepan. Add enough salted water to just cover. Bring to a boil. Lower heat and cover pan. Cook for 15 minutes. Using a slotted spoon, transfer zucchini to a blender. Add 1/2 cup cooking water and 1 teaspoon garlic infused olive oil. Process until very smooth. Add kosher salt and freshly ground black pepper to taste. Set aside. ZUCCHINI: Trim end of remaining zucchini and discard. Cut zucchini as meticulously as possible into 1/4-inch cubes. Heat remaining oil in large nonstick skillet, add zucchini cubes, and saute over high heat until zucchini softens and turns golden. Add a liberal amount of salt and pepper to taste. Keep warm. PASTA: Bring large pot of salted water to a rapid boil. Add pasta and cook for 12 to 14 minutes until pasta is tender, a big longer than for al dente. Drain pasta thoroughly. SERVING: Divide pasta among shallow soup bowls. Distribute cooked zucchini and oil evenly over pasta. Heat zucchini garlic sauce and pour over pasta. Add a grinding of pepper. Serve immediately. NOTES: Rozanne Gold's approach to low fat cooking has evolved into a technique where a vegetable plays double duty: the dish and the sauce. I tried her penne with zucchini tossed with a zucchini garlic sauce and loved it. A bit of work for "few ingredient" cooking!! but the reward was high. note - To rozanne - lowfat is really low cholesterol. olive oil is a good thing. She allows 1 tablespoon oil per serving. I think I halved her suggestion and the pasta was good. I will leave it to you to EDIT the recipe!-) Description: "What makes this version different is combining two flavors of zucchini. One browned by sauteing; the other steamed and pureed. Garlic-oil ties it all together.-pat" S(Email from): "Hanneman on 03/23/01" - - - - - - - - - - - - - - - - - - - NOTES : This makes large portions. Use tri-colored penne for visual appeal; whole-wheat penne for added fiber and nutrients. Substitute Jerusalem artichoke pasta if you are allergic to gluten. * Exported from MasterCook * Pepperoni-cheese Sticks Recipe By :Bisquick Booklet Serving Size : 20 Preparation Time :0:54 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 3/4 cups reduced fat Bisquick(r) 1 cup reduced-fat Monterey Jack cheese -- shredded -- 4 ounces 1/2 cup onion -- finely chopped 1/2 cup reduced-fat sour cream 1/2 cup lowfat buttermilk 1 package sliced pepperoni -- chopped -- ( 3 1/4 ounces) 1 clove garlic -- finely chopped 1 cup fat-free Parmesan cheese -- grated Heat oven to 375 degrees. Grease 2 cookie sheets. Stir all ingredients except Parmesan topping until dough forms. Drop dough by heaping tablespoonfuls into Parmesan topping. Roll in topping to coat. Roll into 8-inch breadsticks. Place about 1 1/2 inches apart on cookie sheets. Bake 15 to 20 minutes or until golden brown. Yields: 20 breadsticks High Altitude (3500-6500ft): No Changes 1 breadstick: Calories 135; Calories from Fat 55; Fat 6 g; Saturated 3 g; Cholesterol 10 mg; Sodium 410 mg; Carbohydrate 13 g; Dietary Fiber 0g; Protein 7 g; % Daily Value: Vitamin A 2%; Vitamin C 0%; Calcium 14%; Iron 4%; Original Bisquick recipe provides 9 g fat per serving Diet Exchanges: 1 Starch, 1/2 High-Fat Meat From "Dorothy Tapping" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pinto Bean, Tomato And Butternut Squash Soup Recipe By :Dean Fearing, chef at The Mansion on Turtle Creek, Dallas Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 2 cups chopped onions 1 cup chopped celery 4 cloves garlic -- minced 4 cups canned vegetable broth 2 cans pinto beans -- drained -- 15 oz 1 can diced tomatoes in juice -- 14.5 oz 2 cups pieces peeled seeded butternut squash -- 1/2-inch cubes 1 teaspoon dried oregano 1/2 teaspoon crushed red pepper flakes 6 tablespoons chopped fresh basil Heat oil in heavy large pot over medium-high heat. Add onions and celery; saute until onions are golden, about 7 minutes. Add garlic; stir 1 minute. Add broth and next 5 ingredients; bring to boil. Reduce heat; cover and simmer until squash is tender, about 15 minutes. Transfer 3 cups soup to blender; cool slightly, then puree until smooth. Return puree to pot with soup. Simmer until heated through, about 5 minutes. Season with salt and pepper. Ladle soup into 6 bowls. Sprinkle each with 1 tablespoon basil and serve. Source: "Dean's Cuisine" S(Internet Address:): "http://www.mansiononturtlecreek.com/" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Poached Pear Fans With Raspberry Orange Sauce Recipe By :Healthy Tomorrow 1998-Apr Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Large pears 2 1/2 Cups Water 4 Tbsp. Orange juice concentrate 3 Cinnamon sticks Raspberry Orange Sauce: 2 packages frozen raspberries in light syrup -- thawed -- 10 oz 2 tablespoons Frozen orange juice concentrate -- thawed and undiluted 4 teaspoons cornstarch 1/4 Tsp. Grated orange rind Peel, slice in half lengthwise and core pears, leaving stem end in tact on one side. Combine water, juice and cinnamon sticks in a large pot and bring to boil. Place the pears, cut side up, in the boiling water. Cover and simmer the pears in the juice until almost soft, about 10 minutes. Remove the pears from the juice with a slotted spoon and place on a cutting surface, cut side down, and let cool. Cut lengthwise slits in pears to within 1/2" of stem end of the pear (about 7 slits). Be careful not to cut all the way through the end of the pear. Spread slices to form a fan. Spoon 1/4 cup of the sauce onto dessert plates or platter. Carefully place pear fans over the sauce. Garnish with whole mints leaves. Serves 8. SAUCE: Place raspberries in container of an electric blender; top with cover and process until smooth. Strain raspberry puree; discard seeds. Combine orange juice concentrate, cornstarch and orange rind in a saucepan; stir until smooth. Stir in puree. Cook over medium heat until thickened and bubbly, stirring constantly. Transfer to a small bowl. Cover and chill. Yield: 2 cups Nutritional Information per Serving: Calories: 170 Fat, gm: less than 1 Cholesterol, mg: 0 Sodium, mg: less than 1 Diabetic exchanges: 3 Fruit Recipe Source: Susan Lewis MPH, RD, Cardiac Dietitian, Loma Linda University Medical Center Source: "Loma Linda University Medical Center" S(VegRecipes): "Hanneman 2001-05-14" - - - - - - - - - - - - - - - - - - - NOTES : This dessert may be served cold in the summer and warm in the winter. For warm pears, do not cool sauce. After sauce and pears are arranged on dessert plate or platter, heat in a microwave for about 1-2 minutes. * Exported from MasterCook * Rainbow Fruit Salad Recipe By :Cristina C Serving Size : 10 Preparation Time :0:20 Categories : Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Watermelon 1 Cantaloupe -- Peeled, Seeded 15 ounces Canned Pineapple Chunks -- Drained 1 Pint Blueberries -- Rinse, Drain 4 Plums -- Pitted, Chopped 1 cup Seedless Grapes -- Green 1 cup Seedless Grapes -- Purple 1 Use a melon baller to hollow out watermelon and cantaloupe into a large bowl. 2 Add drained pineapple, blueberries, plums, green and purple grapes to the bowl with the melons. Gently mix all fruit together and serve. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 148.4 Total Fat 1.3g Sat Fat 0g Carbs 35.7g Fiber 3.2g Pro 2.3g Sod 12mg CFF 7.1% * Exported from MasterCook * Red Wine Reduction Recipe By :Charlie Trotter Serving Size : 1 Preparation Time :3:10 Categories : Eat-LF Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Carrot 1 Stalk Celery 1 Apple 2 Cloves Garlic 2 Tbsp Grapeseed Oil 2 Bottles Red Wine 1 Bottle Port Wine 1 cups Nonfat Chicken Broth This recipe yields 1/2 cup. Publication: Charlie Trotter's Vegetables Cuisine: Traditional American 1. In a medium saucepan, caramelize the onion, carrot, celery, apple, and garlic in the grapeseed oil. Add the wine and reduce over medium heat for 2 hours. Strain and place in a small saucepan with the chicken stock. Continue to reduce over medium heat for 1 hour, or until you have 1/2 cup [per original recipe]. Calories 0; Cholesterol 0 mg; Protein 0 g; Sodium 0 mg; Carbs 0 g; Total Fat 0 g From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Acorn Squash With Wild Rice Stuffing Recipe By :Healthy Tomorrow 1997-Nov Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Medium acorn squash 1 Tsp. Dry Butter Buds mixed with 1 Tsp. Bakon Seasoning or imitation bacon and 1 Tbsp. Hot water 1 Medium Onion -- chopped 2 Large stalks leafy rib celery -- chopped 4 Cups Whole wheat bread cubes 1/2 Cup Cooked wild rice 2 Tsp. Grated fresh lemon rind 2 Tbsp. Chopped fresh parsley 2 Tsp. Poultry seasoning or sage 2 Tsp. Emes low-sodium chicken style seasoning 1 Medium cooking apple -- peeled (if desired) and cored 1/4 Tsp. Lite salt 1 1/2 Cups ready-to-serve vegetable broth Slice the squash in half lengthwise, remove pulp and seeds. Mix dry Butter Buds and Bakon Seasoning with hot water. Brush lightly with liquid Butter Buds/Bakon Seasoning. Roast on baking sheets in 425F oven for about 40 minutes. Drain and rinse soaked wild rice. Boil rice in 1 cup water for about 30 minutes, until some of the rice grains burst open. Saute the onion and celery in 2-3 tablespoons of vegetable stock until they begin to soften. Stir in the bread cubes, wild rice, lemon rind, parsley, poultry seasoning, salt, and add remaining broth. Chop the apple into small pieces and add to the mixture. Stir and saute another 5 minutes. Spoon mixture into squash halves and press down slightly. Keep in warm oven covered until serving time. Cut each half into half again to make 8 servings. Garnish with fresh parsley sprigs. *To shorten preparation time, soak 1/4 cup wild rice overnight in about 1 1/2 cups of water. You may also soak the 1/4 cup in 1 cup hot water for 1 hour. *You may use homemade vegetable broth or add Bernard Jensens Natural Vegetable Seasoning to water to make a broth - available at Loma Linda Market. Nutritional Information per Serving: Calories: 155 Sodium, mg: 234 Fat, gm: 1.4 Cholesterol, mg: 0 Diabetic Exchanges: 2 bread, 1 starch Recipe Source: Susan Lewis, MPH, RD, Cardiac Dietitian, Loma Linda University Medical Center Source: "Loma Linda University Medical Center" S(VegRecipes): "Hanneman 2001-05-14" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Asparagus With Orange Scented Onions Recipe By :Weekly Light and Easy Recipe Archive Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups slivered onions 1 tablespoon water 1 teaspoon chopped fresh thyme 2 teaspoons olive oil -- divided 2 pieces orange rind -- (2x1/2-inch pieces, cut into thin strips) 1 dash freshly ground pepper 1 1/2 pounds fresh asparagus Combine onions, water, thyme, 1 teaspoon of olive oil, and orange rind in a 13" X 9" X 2" baking dish; stir well. Cover and bake at 400 degrees for 45 minutes or until onions are golden and tender. Remove from oven. Stir in pepper; push onion mixture to side of dish. Snap off tough ends of asparagus; remove scales with a knife or vegetable peeler, if desired. Add asparagus to dish; drizzle with remaining 1 teaspoon olive oil, tossing gently. Spoon onion mixture over asparagus. Cover and bake at 350 degrees for 15 minutes or until asparagus is crisp-tender. Serves 4. Per serving: Calories 64 (37% from fat), Cholesterol 0 mg, Sodium 12 mg Source: "Health Magazine online 2001" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Red Pepper Sauce Recipe By :Curtis Aikens Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 3 cloves garlic -- chopped 1 small onion -- chopped 4 red bell peppers -- roasted, peeled, seeded and chopped 2 cups chicken stock Salt and pepper In a saute pan, heat oil. Saute garlic and onion until onion is translucent, about 3 to 5 minutes. Add bell pepper. Add stock and bring to a boil. Simmer for 10 to 15 minutes. Take off heat and puree in a blender. Season with salt and pepper. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sage-scented Cornmeal Biscuits Recipe By :Tavolo Healthy Kitchen Serving Size : 8 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cups All-Purpose Flour 1/3 cups Cornmeal 2/3 Tbsp Fresh Sage 2/3 Tbsp Baking Powder 2/3 Tsp Granulated Sugar 1/3 Tsp Baking Soda 1/8 Tsp Salt 2 Tbsp Lowfat Cream Cheese 1 1/3 Tbsp Butter 2/3 cups Buttermilk 2/3 Large Egg 2/3 Tbsp Water The biscuit dough can be mixed and formed about an hour before baking; set it aside in the refrigerator. If you are making these to serve with Roast Chicken with Citrus and Thyme, bake the biscuits while you are making the chicken gravy. Substitution: 1 tsp. dried rubbed sage may be used in place of 1 Tbsp. chopped fresh sage. 1. Preheat oven to 425 degrees F. Lightly oil a baking sheet or coat it with nonstick cooking spray. 2. In a mixing bowl, stir together flour, cornmeal, sage, baking powder, sugar, baking soda and salt. With two knives or your fingers, cut in cream cheese and butter until you have lumps the size of peas. Stir in buttermilk until just combined. Do not overmix or the biscuits will be tough. 3. Turn the dough out onto a floured surface and pat into a circle about 9 inches in diameter [per original recipe]. Cut into wedges [12 in original recipe] with a sharp knife. 4. Transfer the wedges to the prepared baking sheet. Mix the egg and water; brush biscuits lightly with some of the egg mixture. Bake for 10 to 12 minutes, or until they are firm to the touch and very lightly browned. Serve warm. Calories 120; Cholesterol 25.7 mg; Protein 3.74 g; Sodium 261.37 mg; Carbs 18.37 g; Total Fat 1.36 g From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Savory Pull-apart Bread Recipe By :Bisquick Booklet Serving Size : 4 Preparation Time :0:44 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 sun-dried tomato halves (not oil-packed) 2 cups Reduced Fat Bisquick(r) 8 ounces feta cheese -- coarsely crumbled 3/4 cup red bell peppers -- finely chopped -- (from 7 ounce jar) 1 tablespoon fresh oregano leaves -- chopped -- or 1 tsp dried oregano leaves -- chopped 1 tablespoon fresh basil leaves -- chopped -- or 1 tsp dried basil leaves 1 tablespoon olive oil -- or 1 tbsp vegetable oil 1 clove garlic -- finely chopped Heat oven to 425 degrees. Lightly spray square pan, 9x9x2 inches, with cooking spray. Cover dried tomatoes with boiling water. Let stand 10 minutes; drain. Finely chopped tomatoes. Stir tomatoes, Bisquick, half of the cheese and the milk in medium bowl until dough forms. Stir together remaining cheese, the bell peppers, oregano, basil, oil and garlic in a small bowl. Drop half of the cough by tablespoonfuls close together in irregular pattern in pan. Spoon half of the cheese mixture over dough. Drop remaining dough over cheese mixture. top with remaining cheese mixture. Bake about 20 minutes or until golden. Serve warm. Yields: 4 to 6 servings High Altitude (3500-6500 ft): Increase Bisquick to 2 1/4 cups. Bake about 25 minutes. 1 Serving: Calories 425; Calories from Fat 180; Fat 20 g; Saturated 10 g; Cholesterol 50 mg; Sodium 1400 mg; Carbohydrate 48 g; Dietary Fiber 2 g; Protein 15 g % Daily Value: Vitamin A 20%; Vitamin C 38%; Calcium 20%; Iron 40%; Original Bisquick recipe provides 28 g fat per serving Diet Exchanges: 2 starch, 1 High-fat Meat, 2 Fat From "Dorothy Tapping" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Scones With Fig Butter Recipe By :Australian Women's Weekly Serving Size : 10 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons melted butter -- cooled 2 cups Self-rising flour 1/2 teaspoon salt 1 teaspoon baking powder 3/4 cup buttermilk -- (3/4 to 1) or soured milk milk -- for glazing FIG BUTTER: 1 1/8 pounds fresh figs -- stems removed 1/2 cup sugar 1/4 cup port wine 1 tablespoon lemon juice 2 teaspoons grated orange zest 1 dash vanilla extract 2 tablespoons unsalted butter Preheat the oven to 425F. Sift together the flour, salt and baking powder. Add the milk and melted butter, and gently mix with the blade of a knife to form a soft dough. Turn out onto a floured surface and knead very lightly. Flatten with the palm of your hand into a rough rectangle shape, approximately 3-cm thick. Cut out into squares, approximately 5cm x 5cm and place scones onto a greased baking tray quite close together. Brush the tops with milk if desired and bake in the preheated oven for about 10 minutes or until the sides are firm. Serve warm with jam and cream. FIG BUTTER: Place the figs in a blender and blend to a pulp. Cook fig pulp in a saucepan for 30 minutes, stirring with a wooden spoon occasionally to prevent sticking. Add sugar, port, juice, zest and vanilla and continue to cook for a further 15 minutes, stirring occasionally. Remove from heat and stir through butter. Spoon into sterilized jars and cap securely, Source: "http://lifestyle.ninemsn.com.au/aww/recipes/db/FreshTV/34/3416.asp" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Seafood That Can Take The Heat (Grilling Seafood) Recipe By :Cooking Light Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Fire up the coals: Grilling seafood is easy if you know which kinds to buy. If putting a tuna steak or halibut on the grill sounds a little intimidating, then fear not. Grilling seafood is no more difficult than grilling steak or chicken. In fact, if you know which kind to use, and how to prepare the rack and fire, it's practically foolproof. Fish for the Fire Because of their textures, the following fish and shellfish are particularly suitable for the rigors of the grill. * Grouper: This white-meat fish is sold in fillets and steaks. If you can't find grouper, sea bass or mahimahi are good substitutes. * Halibut: The meat of this fish is white, mild-flavored, and comes in steaks and fillets. Although it's firm, it is a tad more delicate than other fish in this list. Be gentle when turning it on the grill. * Salmon: With a range of flavor from rich to mild, salmon can take on a char and still keep its distinct taste. Salmon's pink meat comes in steaks and fillets. * Scallops: This bivalve is usually classified into two groups: bay scallops and sea scallops. The larger sea scallops are best for grilling because, like shrimp, they have a meatier texture and can be easily skewered. They cook fast, so keep a close eye on them. * Shrimp: Large shrimp are best for grilling. They can be easily skewered and cook quickly. * Swordfish: This mild, but distinctive-tasting fish has a firm, gray-white, meaty texture. Its natural oil content keeps it moist while grilling. You can usually find it sold as steaks. * Tuna: If you're new to grilling fish, fresh tuna is a good starter. It cooks like a beefsteak, and its deep-red meat almost never sticks to the grill. Prepping the Grill To avoid overcooking, go with a medium-hot fire rather than a really hot one. You should start checking the fish several minutes before you think it's done by testing for flakiness with a fork, or making a small slit in the thickest part of the fish with a sharp knife. Cooked fish will be firm to the touch and opaque; undercooked fish will appear shiny and semi-translucent. When you grill seafood, it's particularly important that the rack be very clean. Any residue on the rack could interfere with the seafood's delicate flavor; a clean rack also helps prevent sticking. Lightly spray the grill rack with cooking spray before placing it over the coals. To further help prevent sticking, you should always place seafood on a hot grill and leave it there for several minutes before you try to move it. This way, a sear will develop between the fish and the rack. Finally, resist the urge to turn fish more than once. From: Cooking Light From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Seasoned Grilled Turkey Cutlets (Honeysuckle) Recipe By :Honeysuckle Turkey Newsletter March 2000 Serving Size : 4 Preparation Time :0:15 Categories : Eat-LF Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium lemons 1 tablespoon chopped fresh sage -- or 3/4 teaspoon dried sage leaves 1 tablespoon vegetable oil 1/2 teaspoon salt 1/4 teaspoon coarsely ground black pepper 1 garlic clove -- crushed 1 pound honeysuckle white turkey cutlets Grate enough lemon peel to equal 2 teaspoons. Cut each lemon in half; squeeze juice from 3 halves into small bowl. Mix lemon juice, lemon peel, sage, vegetable oil, salt, pepper, and garlic. Place turkey cutlets on grill over high heat. Cook cutlets 5 to 7 minutes, brushing with lemon mixture often and turning them once until turkey is no longer a pink color throughout. Arrange turkey cutlets on dinner plates. Squeeze juice from remaining lemon half over turkey cutlets. Each serving: About 145 calories, 20 g protein, 3 g carbohydrate, 6 g total fat (1 g saturated), 44 mg cholesterol, 305 mg sodium. Source: "info@honeysucklewhite.com" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 23 Apr 2000" Start to Finish Time: "0:15" Serving Ideas : rice or pasta, vegetable medley - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sesame Salt Recipe By :Turn Off the Fat Genes, Neal Barnard; Jennifer Raymond Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup unhulled sesame seeds 1/2 teaspoon salt Also in Foods That Fight Pain, by Neal D. Barnard, M.D Makes 1/2 cup. Sesame salt is a delicious seasoning for steamed vegetables, cooked grains, and legumes. Toast the sesame seeds in a dry skillet over medium heat, stirring constantly until the seeds begin to pop and brown slightly, about 5 minutes. Transfer to a blender, add the salt, and grind into a fine powder. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Sesame Salt, is actually a popular Japanese table condiment called "Gomashio". You can find it in most HFS or Japanese food sections, or you can make your own. Note that unhulled sesame seeds is another name for black sesame seeds. You could use white or tan sesame seeds, instead. The second recipe is similar to the first with the addition of nutritional yeast. * Exported from MasterCook * Sesame Seasoning Recipe By :Turn Off the Fat Genes, Neal Barnard; Jennifer Raymond Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup unhulled sesame seeds 2 tablespoons nutritional yeast flakes 1/2 teaspoon salt Makes 1/2 cup. This seasoning adds delicious flavor to steamed vegetables, cooked rice, or baked potatoes. Unhulled sesame seeds (sometimes called brown sesame seeds) are sold in natural food stores and specialty shops. Toast the sesame seeds in a dry skillet over medium heat, stirring constantly until the seeds begin to pop and brown slightly, abut 5 minutes. Transfer to a blender along with the nutritional yeast and salt and grind into a powder. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Note that unhulled sesame seeds is another name for black sesame seeds. You could use white or tan sesame seeds, instead. The second recipe is similar to the first with the addition of nutritional yeast. * Exported from MasterCook * Shrimp And Asparagus Bisque Recipe By :Weekly Light and Easy Recipes Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups bottled clam juice 13 3/4 ounces defatted low-sodium chicken broth 1/2 cup water 1/3 cup tomato paste 1 1/2 teaspoons ground coriander 1/4 teaspoon pepper 1/8 teaspoon salt 2/3 pound medium-sized fresh shrimp -- peel, devein, halve 1 1/4 cups diagonally sliced (2-inch) asparagus (about 1/2 pound) 1/4 cup plain low-fat yogurt 4 teaspoons minced fresh chives -- for garnish Combine first 3 ingredients in a large Dutch oven; bring to a boil. Reduce heat to medium and add tomato paste, coriander, pepper, and salt; stir until smooth. Add shrimp and asparagus; cook 3 minutes. Pour into a bowl; cover and chill. To serve, stir in yogurt. Ladle into soup bowls; top with chives. Calories 100 (13% from fat), Cholesterol 66 mg, Sodium 488 mg Source: "Health Magazine online 2001-May" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Silken Vegetable Soup Recipe By :Diana Shaw Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups cauliflower florets 1 tablespoon unsalted butter 1 tablespoon all-purpose flour 3 cups warm low-fat or nonfat milk 2/3 cup lowfat shredded sharp cheddar cheese 1 Dash paprika Salt and pepper to taste Seam the vegetable until it's very soft, 7 to 10 minutes Puree the vegetable in a food processor or blender, and set it aside. Melt the butter in a large saucepan. Stir in the flour and cook, stirring constantly, over medium-low heat, until it becomes a golden paste, around 2 minutes. Whisk in the warm milk, and stir over low heat until the milk thickens, about 10 minutes. Stir in the vegetable puree. Stir in the cheese and keep stirring until it melts and the mixture is smooth. Add the paprika or nutmeg, season with salt and pepper, and serve right away. VARIATIONS: Replace cauliflower and paprika with or small Brussels sprouts, or chopped spinach, or broccoli florets and a pinch of ground nutmeg. Cauliflower, Brussels sprouts, and broccoli will take 7 to 10 minutes to steam. Spinach will take only 3 to 4 minutes. TIP: Make the vegetable puree up to 2 days ahead and refrigerate it, covered. While this may make the soup more convenient to prepare, it also makes it less nourishing. Cut or pureed vegetables lose nutrients more rapidly than those left whole until the last minute. Source: "1994 Almost Vegetarian" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Basic Recipe: vary the main ingredient: cauliflower, Brussels sprouts, broccoli or spinach * Exported from MasterCook * Simple Vinaigrette Recipe By :Turn Off the Fat Genes, Neal Barnard; Jennifer Raymond Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup seasoned rice vinegar 1 teaspoon stoneground mustard -- to 2 tsp -- or Dijon mustard 1 clove garlic -- pressed Makes 1/2 cup. Seasoned rice vinegar makes a delicious salad dressing all by itself or with mustard and garlic. Whisk all ingredients together. use as a dressing for salads and steamed vegetables. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : This is from Dr. Barnard's new books, with recipes by Jennifer Raymond. This is a very delicious topping on both cold or warm veggies. Depending on your seasoned rice vinegar, it can be quite sweet. So I like to use 1/2 seasoned rice vinegar and 1/2 regular rice vinegar. Alternatively, you can use regular rice vinegar and add salt and sweetener to taste. This makes a 1/2 cup, which means it could serve 4-8, depending on whether you want 2 or 4 tbsp per person. * Exported from MasterCook * Soy-rice Vinegar-ginger Sauce For Vegetables Recipe By :Rec.Food.Cooking (circa 1994) Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- soy sauce rice wine mashed garlic grated ginger chile oil rice vinegar honey Recommended for broccoli. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spa Soy Sauce With Orange Recipe By :PGA National Resort and Spa, Palm Beach Gardens, FL Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup Kikkoman Lite Soy 1/3 cup orange juice 1/3 cup vegetable stock Mix together. Serving Ideas : pasta salads, vegetables, or a dipping sauce for egg roll From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Chicken Soup Recipe By :DVO's Cookin' 2000 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- SOUP BASE: 1 small onion -- chopped 4 ribs celery -- chopped 3 carrots -- pared 6 cups chicken broth SOUP ADDITIONS: 2 carrots -- chopped 1/2 teaspoon grated lemon peel 2 tablespoons fresh lemon juice 2 tablespoons tomato puree 1/2 teaspoon ground cumin 1/2 teaspoon turmeric 1/4 teaspoon dried thyme -- crushed 1/4 teaspoon allspice 1/4 teaspoon cinnamon 1 1/2 cups diced cooked chicken breast Salt and freshly ground pepper fresh minced parsley Place onion, celery, and 3 chopped carrots in a large saucepan with chicken broth. Simmer, covered, for 40 minutes. Strain and reserve broth. Puree vegetables with a little broth in blender or food processor. Return puree to saucepan with strained broth. Dice remaining 2 carrots and add to broth along with lemon rind and juice, tomato puree, cumin, turmeric, thyme, allspice, and cinnamon; simmer 10 minutes. Add chicken during the last 5 minutes or cooking to heat through. Taste for additional seasoning. Serve with a sprinkling of parsley. * Use leftover chicken from Chicken Broth recipe. Description: "Pureed vegetable soup with chicken and spice and fresh vegetables" Serving Ideas : Two or four for dinner or appetizer. From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Pumpkin Pancakes Recipe By :Bisquick Booklet Serving Size : 18 Preparation Time :0:13 Categories : Breakfast Eat-LF Mailing List Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/3 cups reduced fat Bisquick(r) 1 1/4 cups fat-free (skim) milk 1/2 cup fat-free cholesterol-free egg product -- or 3 egg whites 1/3 cup canned pumpkin 2 tablespoons sugar 2 tablespoons vegetable oil 3/4 teaspoon pumpkin pie spice Spray UNHEATED skillet or griddle with cooking spray; then heat over medium-high heat or electric griddle to 375 degrees. Or heat skillet or griddle over medium-high heat or electric griddle to 375 degrees, then grease with vegetable oil or shortening. Stir all ingredients until blended. Pour slightly less than 1/4 cupfuls onto hot griddle. Cook until edges are dry. Turn; cook until golden. Yield: 18 pancakes High Altitude (3500-6500) No Changes. 1 Pancake: Calories 85; Calories from Fat 25; Fat 3g; Saturated 1g; Cholesterol 0 mg; Sodium 190 mg; Carbohydrate 13 g; Dietary Fiber 0 g; Protein 2 g; %Daily Value: Vitamin A 10%; Vitamin C 0%; Calcium 4%; Iron 4%; Original Bisquick recipe provides 5 g fat per serving Diet Exchanges: 1 starch From "Dorothy Tapping" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spinach Sauce Recipe By :The Low Fat Cookbook, Oxmoor House Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup water 1 1/2 cups fresh spinach -- torn 1/2 cup fresh basil leaves -- loosely packed 1/2 cup nonfat buttermilk 1/4 cup chopped green onions 1 tablespoon nonfat mayonnaise 2 cloves garlic Bring water to a boil in a medium saucepan. Add spinach; cook 3-4 minutes or until tender. Drain spinach; press between paper towels until barely most. Combine cooked spinach, basil, and remaining ingredients in container of an electric blender or food processor; top with cover, and process until mixture is smooth. Transfer mixture to a small bowl; cover and chill thoroughly. Serve chilled sauce with sliced fresh tomatoes. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Here's a sauce made from a veggie. They recommend serving it over tomatoes, but it sounds like a good dressing for any cold veggies. Or how about serving it with artichokes? * Exported from MasterCook * Spinach, Caramelized Onion And Feta Quiche Recipe By :Cooking Light Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 3 cups chopped onion 1 teaspoon sugar 1/2 teaspoon salt 2 cups frozen Southern-style hash brown potatoes -- thawed 1 can refrigerated soft breadstick dough -- (11 oz) Cooking Spray 1 package frozen spinach -- (10 oz) chopped -- thawed, drained and squeezed dry. 1 cup fat free milk 5 large egg whites 2 large egg yolks 1 1/4 cup crumbled feta cheese -- (5 oz) As promised, here's another of my all time favorites--I could eat this every day. I hope someone out there enjoys it, too!--Steph 1 Heat oil in a large skillet over medium heat. Add onion, sugar, and salt. Cook for 30 minutes or until golden brown, stirring occasionally. Stir in potatoes; cook for 5 minutes or until lightly browned. Remove from heat. 2 Preheat oven to 350 degrees. 3 Unroll dough, separating into strips. Working on a flat surface, coil one strip of dough around itself in a spiral pattern. Add second strip of dough to the end of the first strip pinching ends together to seal. Continue coiling the dough. Repeat procedure with the remaining dough strips. Cover and let the dough rest for 10 minutes. Roll the dough into a 12 inch circle; fit into a 10 inch deep dish pie plate coated with cooking spray. 4 Spread potato mixture in bottom of prepared crust and top with spinach. Combine the milk, egg whites, egg yolks, and cheese; pour milk mixture over spinach. Bake at 350 degrees or until set, shielding crust with foil after 50 minutes. Let stand 10 minutes before serving. Yield 8 servings. Calories 262 Fat 8.4g Protein 11.7g Fiber 2.4g 5 Points per serving From "Stephanie Miles" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spring Asparagus Pasta Recipe By :Diana Shaw Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tsp Virgin Olive Oil 1 Tbsp Butter Or Margarine 1 Clove Garlic -- Minced 1 Sm Red Onion -- Chopped 2 cups Fresh Asparagus Cut At A Diagonal Into One-Inch Pieces 2 cups Linguine -- Cooked Al Dente 1/3 cups Shredded Parmesan Cheese Salt And Pepper -- To Taste 1. Heat oil and butter or margarine in a saute pan over medium-high heat. Add garlic and onion. Cook for about 2 minutes, until slightly softened. 2. Add asparagus and cook until fork tender, about 4 to 5 minutes. 3. Add asparagus mixture to pasta and toss. Sprinkle with parmesan cheese while warm, and serve immediately. Prep time: 15 minutes Cook time: 10 minutes Serves: 4 From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Squash-rice Casserole Recipe By :Cooking Light Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 cups sliced zucchini -- (about 2 1/2 pounds) 1 cup chopped onions 1/2 cup nonfat broth -- less sodium chicken 2 cups cooked rice 1 cup nonfat sour cream 1 cup shredded reduced-fat sharp cheddar cheese -- (4 ounces) 1/4 cup grated fresh Parmesan cheese -- divided 1/4 cup Italian seasoned breadcrumbs 1 teaspoon salt 1/4 teaspoon black pepper 2 large eggs -- lightly beaten Cooking Spray I don't post recipes very often--when I do get around to it, you can be sure it's one of my favorites! I've made this a half-dozen times or so--even when zucchini was $2.49 a pound--well worth it! With zucchini season rapidly approaching, I thought I'd offer my $0.02! Enjoy!--StephM 1. Preheat oven to 350 degrees. 2. Combine first 3 ingredients in a Dutch oven, bring to a boil. Cover, reduce heat, and simmer 20 minutes or until tender. Drain; partially mash with a potato masher. Combine zucchini mixture, rice, sour cream, cheddar cheese, 2 tablespoons Parmesan, breadcrumbs, salt, pepper, and eggs in a bowl; stir gently. Spoon zucchini mixture into a 13x9 inch baking dish coated with cooking spray; sprinkle with 2 tablespoons Parmesan. Bake at 350 for 30 minutes or until bubbly and golden. 3. Preheat broiler. 4. Broil one minute or until lightly browned. Yield: 8 1-cup servings. Calories 197 Fat 5.5g Protein 12.7g Carb 24g Fiber 1.4g Four Points per serving made as is. From "Stephanie Miles" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Steamed Broccoli And Red Bell Pepper On Broccoli Sprouts Recipe By :Pat Hanneman, Riverside, CA 2001-05-13 Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces fresh broccoli spears 1/2 cup diced red bell pepper coarsely ground pepper 2/3 cup fresh broccoli sprouts liquid margarine (optional) -- spray Peel the stem of the broccoli. Slice stem into 1-inch pieces. Steam (covered) above slightly salty water for 4 minutes. Add the red bell peppers and coarsely ground pepper to the pan and continue to steam for 2 more minutes. To serve: arrange broccoli sprouts as a bed in a bowl. Top with the hot broccoli and peppers. Spritz a few times with liquid margarine (optional). IDEA! serve broccoli with broccoli sprouts for a real taste treat! Serving Ideas : Serve with garlicky soft bread breadsticks. From PatH - - - - - - - - - - - - - - - - - - - NOTES : Broccoli and broccoli sprouts have a natural affinity. The flavors blend well and the textures were a treat. The sweet red pepper not only added color but spice. We served this as a healthy side dish for a leftover pasta from the olive garden restaurant. We liked the side dish a lot more than the leftover. Try it. We liked it. -- http://home.earthlink.net/~kitpath/kitchen/memorable_meals.htm * Exported from MasterCook * Strawberry Almond Cream Recipe By :Dips Serving Size : 1 Preparation Time :0:00 Categories : Desserts Dips Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup pureed strawberries -- see tip 1/2 cup sour cream 1/2 cup plain yogurt 1/4 teaspoon almond extract 2 tablespoons confectioner's sugar In a small bowl, fold strawberries into sour cream Fold in yogurt. Gently stir in almond extract and sugar. Chill in the freezer for 20 minutes then move to the refrigerator for 1 hour. Serve with cake and/or mixed berries. Source: "Judy Walker and Kim MacEachern: Chips, Dips, and Salsas (1999)" S(Recorded by): "Hanneman (kitpath@earthlink.net) on 28-Apr-2001" Yield: "3/4 cup" - - - - - - - - - - - - - - - - - - - NOTES : Elegant. To make this great dip for fluffy pieces of angel food cake nonfat, use nonfat sour cream and yogurt. * Exported from MasterCook * Strawberry Rhubarb Bars Recipe By :The Capital, Annapolis MD 04/25/01 Serving Size : 16 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Filling: 1 cup sliced fresh or frozen rhubarb 1/3 cup water 1 tablespoon sugar 12 ounce strawberry preserves 2 tablespoons cornstarch 1 teaspoon grated orange peel Bar: 1 1/2 cups quick cooking or old fashioned rolled oats 1 cup flour 3/4 cup firmly packed brown sugar 2 tablespoons toasted wheat germ 1/4 teaspoon baking soda 1/4 cup butter Drizzle Topping: 3/4 cup confectioners' sugar 3 tablespoons orange juice -- (3 to 4) Heat oven to 350 degrees. Combine rhubarb, water and sugar in saucepan. Bring to a boil lover medium heat. Reduce heat to low. Cover and cook until rhubarb is very soft. Combine preserves, cornstarch and orange peel in small bowl. Stir into rhubarb mixture. Cook, stirring constantly, until mixture comes to a boil. Remove from heat. Combine all bar ingredients except butter in large bowl. Cut in butter until crumbly. Reserve 3/4 cup crumb mixture. Press remaining mixture onto bottom of ungreased 8-inch square baking pan. Bake for 19 to 24 minutes or until edges are lightly browned. Spread rhubarb mixture to within 1/4 inch of edge of crust. Crumble reserved crumb mixture over filling. Continue baking for 25 to 30 minutes or until golden brown. Cool completely. Stir together drizzle ingredients in small bowl until desired consistency. Drizzle over cooled bars. Source: "http://www.hometownannapolis.com/food1.html" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : I'm not a big fan of rhubarb. That means I don't crave it like chocolate but for some reason I have to have some each season. Both our parents made strawberry rhubarb pie each season. It was a tradition. How about something smaller than a pie? Something easier to share? How about rhubarb bars? Raspberries would work too!-) * Exported from MasterCook * Strawberry Salsa Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Salsa Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups chopped strawberries 1/2 cup chopped peeled kiwifruit 1/2 cup chopped cucumber 1/2 cup chopped red onion 2 tablespoons chopped seeded jalapeno pepper 1 tablespoon chopped fresh cilantro or mint 1 teaspoon grated lime rind 2 tablespoons fresh lime juice 1 tablespoon orange juice 1 tablespoon honey 1/4 teaspoon salt Serve with grilled fish, pork, or chicken. We tried it with cilantro and mint and liked both combinations. FOR 6 SERVINGS: 1. Combine all the ingredients in a medium bowl. Cover and chill. Serve the salsa with a slotted spoon. Yield: 3 cups (serving size: 1/2 cup). Note: Store salsa in the refrigerator for up to 2 days. CALORIES 48 (6% from fat); FAT 0.3g (sat 0g, mono 0g, poly 0.2g); PROTEIN 0.8g; CARB 11.9g; FIBER 2.1g; CHOL 0mg; IRON 0.4mg; SODIUM 100mg; CALC 18mg From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sunkist Orange Sesame Couscous Recipe By :Sunkist Serving Size : 3 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup fresh orange juice 1/2 cup chopped green or red bell pepper 1 teaspoon sesame oil 1/8 teaspoon salt 2/3 cup couscous 1 orange 3 tablespoons chopped green onions In medium saucepan, combine orange juice, red pepper, sesame oil and salt. Bring just to boil; stir in couscous. Cover and remove from heat. Let stand 5 minutes. Stir with fork to fluff up mixture. Meanwhile peel orange and cut into bite sized pieces. Stir in orange pieces and green onion. Serve with grilled or broiled fish or chicken, if desired. PER SERVING: 231 cals (7% CFF), 95 mg sodium. *[From _New Directions: Healthier Eating with Sunkist Fresh Citrus (1996) Booklet No. 5196 from the Sunkist Growers, Inc. Sherman Oaks, CA 91423 | Sunkist CitrusLine: 1-800-Citrus-5 | Source "kitchen PATh" phannema@wizard.ucr.edu (MC3:1997)] Source: "Sunkist (1996) Flavorful Fresh Citrus" Yield: "3 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * T.g.i. Fridays Jack Daniel Grill Glaze Recipe By :Todd Wilbur, Top Secret Recipes, 1997 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Grilled, Smoked, BBQ Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 head garlic 1 tbsp Olive oil 2/3 cups Water 1 cups Pineapple juice 1/4 cups teriyaki sauce -- Kikkoman 1 tbsp Soy sauce 1 1/3 cups Dark brown sugar 3 tbsps Lemon juice 3 tbsps Minced onion 1 tbsp Whiskey -- Jack Daniel's 1 tbsp Crushed pineapple 1/4 tbsp Cayenne pepper Cut the 1/2 inch off the top of the garlic. Cut the roots so that the garlic will sit flat. Remove the papery skin from the garlic, but leave enough so that the cloves stay together. Put garlic into a small casserole dish or baking pan, drizzle olive oil over it, and cover with a lid or foil. Bake in a preheated 325 oven for 1 hour. Remove garlic and let it cool until you can handle it. Combine water, pineapple juice, teriyaki sauce, soy sauce, and brown sugar in a medium saucepan over medium/high heat. Stir occasionally until mixture boils then reduce heat until mixture is just simmering. Add remaining ingredients to pan and stir. Squeeze the sides of the head of garlic until the pasty roasted garlic is squeezed out. Measure 2 teaspoons into the saucepan and whisk to combine. Let mixture simmer for 35-45 minutes or until sauce has reduced by about 1/2 and is thick and syrupy. Make sure it doesn't boil over. Makes 1 cup of glaze Source: Todd Wilbur, Top Secret Recipes, 1997 From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : I made this on Saturday to use for Mothers Day. My Mom and I put it on a pork roast, and it went on chicken breasts for my brother's family. It tastes very much like the real thing. I think I let mine cook off too long, it was VERY thick when I went to use it and I had to reheat it to brushing consistency. I originally got this off of the Eat-L list, but I don't know who posted it. Yummy! * Exported from MasterCook * Tomato Pesto Recipe By :Tavolo Serving Size : 20 Preparation Time :0:10 Categories : Eat-LF Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Basil 1 Tbsp Garlic 3 Roma Tomatoes Tomatoes are used to supplement this pesto. Their natural juices replace the olive oil found in most pestos. The result is a rich-tasting basil relish with no added fat. Cuisine: Mediterranean 1. In food processor combine basil, garlic, and tomato. Blend ingredients together until a smooth paste forms. 2. Adjust with salt to taste. Transfer mixture to a bowl and use as desired. Calories 14; Cholesterol 0 mg; Protein .9 g; Sodium 3.89 mg; Carbs 2.85 g; Total Fat .24 g From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Triple Chocolate Snack Cake Recipe By :Betty Crocker's Healthy New Choices Serving Size : 9 Preparation Time :0:10 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cups Bisquick(r) Reduced Fat baking mix 1 cup sugar 1/4 cup baking cocoa 1/4 cup fat-free cholesterol-free egg product OR 2 egg whites 1 cup chocolate skim milk 1 tablespoon vegetable oil 1 teaspoon vanilla 1/4 cup miniature semisweet chocolate chips 2 tablespoons caramel fat-free topping Frozen (thawed) fat-free whipped topping -- if desired OR Vanilla fat-free frozen yogurt -- if desired Heat oven to 375. Spray square pan, 8 x 8 x 2 inches, with cooking spray. Mix baking mix, sugar and cocoa in large bowl. Mix egg product, milk, oil and vanilla until blended; stir into baking mix mixture. Spread in pan. Bake 35 to 40 minutes or until toothpick inserted in center comes out clean. Cool in pan on wire rack 5 minutes. Sprinkle chocolate chips over cake. Drizzle with caramel topping. Serve warm with whipped topping. S(Internet Address): "BC on line at www.bettycrocker.com" Copyright: "(c) General Mills, Inc. 1998." Start to Finish Time: "1:10" T(Bake Time): "0:40" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tropical Jell-o Fruit Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pkg Jell-O Sugar Free Strawberry 1/4 cups Mandarin Oranges 1 Sm Banana -- Cut In Pcs 1/4 cups Pineapple 1 Sm Kiwi Fruit -- Cut In Pcs Make Jell-O according to package. Put jell mixture in refrigerator until almost congealed. Sprinkle fruit over top. Put back in refrigerator and let Jell-O set completely. Fruit will settle when completely chilled. Servings: 4 - 6 From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 37.4 Total Fat 0.2g Sat Fat 0g Carbs 8.8g Fiber 1.3g Pro0.7g Sod 1.5g CFF 4.8% * Exported from MasterCook * Two-for-one Noodles Recipe By :Desparation Dinners! Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb penne pasta 1 tbsp olive oil -- was 2 tbsp 1 sm onion -- 1/2 c diced 3 bacon slices -- turkey or regular 1 tbsp fresh parsley -- optional 15 ozs ricotta cheese -- light 1/4 cups grated fresh Parmesan cheese 1/2 tsp dried basil 3 tbsps hot water -- from pasta pot salt and pepper -- to taste Place penne in 3 quarts of already boiling, unsalted water and cook until tender, 11 to 13 minutes. Meanwhile, heat the oil in an 8-inch or larger nonstick skillet, over low heat. Peel and dice the onion and add it to the skillet. Coarsely chop the bacon, add it to the skillet and cook until the onion is tender and the bacon is not quite crisp, about 3 minutes. While the onion and bacon cook, chop the parsley, if using. Using a slotted spoon, remove bacon and onion to a 3-quart or larger serving bowl. To the bowl add the ricotta, the 1/4 c parmesan cheese, parsley, basil, and hot cooking water from the pasta pot. Stir well and set aside. Drain penne well and pour half immediately into the bowl with the ricotta mixture. Stir well to mix, then add the remaining penne and stir well again. Season with salt and pepper and serve, passing extra Parmesan at the table. Serves 8 or 4 with leftovers to make Mock Spinach and Ricotta Lasagna. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 6 WW points I made this last night. A lot of you have talked about the "Desperation Dinners!" Cookbooks, so I finally went and bought one. For those of you unfamiliar with the books, all recipes are able to be made in 20 minutes or less, and are easy and nutritious. This recipe serves 8 or you can serve half and keep half for another recipe in the book, Mock Spinach and Ricotta Lasagna, which I did and I'll make it later in the week. This was very tasty, a lot like a pasta carbonara. My husband timed me and it actually took me 26 minutes, but that was because I didn't put the bacon in at the same time as the onion, so it took longer to cook. Still pretty quick! * Exported from MasterCook * Ultimate Melt-in-your Mouth Pancakes Recipe By :Bisquick Booklet Serving Size : 14 Preparation Time :0:08 Categories : Breakfast Eat-LF Mailing List Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Reduced Fat Bisquick(r) 1 cup fat-free (skim) milk 1/2 cup fat-free-cholesterol-free egg product -- or 3 egg whites 1 tablespoon sugar 2 tablespoons lemon juice 2 teaspoons baking powder Spray UNHEATED skillet or griddle with cooking spray; then heat over medium-high heat or electric griddle to 375 degrees. Or heat skillet or griddle over medium-high heat or electric griddle to 375, then grease with vegetable oil or shortening. Stir all ingredients until blended. Pour by slightly less than 1/4 cupfuls onto hot griddle. Cook until edges are dry. Turn; cook until golden. Yield: 14 pancakes High Altitude: (3500-6500 ft): Decrease baking powder to 1 teaspoon. 1 pancake: Calories 75 ; Calories from Fat 10; Fat 1 g; Saturated 0g; Cholesterol 0 mg; Sodium 280 mg; Carbohydrate 13 g; Dietary Fiber 0g; Protein 3 g; %Daily: Vitamin A 0%; Vitamin C 0%; Calcium 8%; Iron 4% Original Bisquick recipe provides 3 g fat per serving. Diet Exchange: 1 Starch From "Dorothy Tapping" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Veggie Enchiladas Recipe By :Anne Lindsay Greer Serving Size : 5 Preparation Time :0:30 Categories : Eat-LF Mailing List Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups chopped onion 1 green bell pepper -- chopped 1 cup frozen corn -- thawed 3 ounces light processed American cheese 1/2 cup lowfat Ricotta cheese 1 1/2 cups cooked white rice salt & pepper to taste 10 corn tortillas or cornmeal crepes 1 1/2 cups mild or hot Enchilada Sauce Seasonings: Sour Cream 1 1/2 cup spinach -- julienne strips 1 cup fresh diced tomatoes To make the filling, heat a medium skillet over medium heat. Add the onion and bell pepper and saute, stirring occasionally, until lightly browned, about 5 minutes. Add the corn and American cheese, and stir until the cheese is melted. Add the rice and ricotta cheese and mix well. Season to taste with salt and pepper. Prepare tortillas with the method of choice and fill each one with a generous 1/2 cup filling. Bake or microwave as directed. Serve two enchiladas per person. Garnish with a drizzle of Sour cream or salad of tossed spinach and tomatoes. Source: "The Ultimate Low Fat Mexican Cookbook: All the Flavor Without All the Guilt" Copyright: "Gulf Publishing 1999" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : These enchiladas have a cheese, rice and vegetable filling; however, almost any combination of sauteed vegetables can be used in place of the rice and Ricotta cheese. (Fat grams 6, Calories 280) * Exported from MasterCook * Veggie Toppings Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** One of my favorites for corn and Brussels Sprouts is Ume Plum Vinegar. Just plain, sprinkled on. It's salty and slight sour. Absolutely great on these two veggies. I imagine it would be good on other veggies, too, such as cabbage; I just haven't tried it yet. One of the popular macrobiotic dishes is to smear a smashed ume plum on corn on the cob. That's where I got the idea for using the vinegar. The idea of using the Ume vinegar on the Brussels Sprouts came from this list. If you enjoy a slight salty-sour taste, pick up a bottle of this vinegar in the specialty/Japanese section of your market. Seasoned rice vinegar gives a nice, light taste to most veggies, hot or cold. I often sprinkle on some soy sauce, followed by a drizzling of plain rice vinegar. We always sprinkle soy sauce and a vinegar pepper sauce on greens. You know, the clear pepper sauce with little hot peppers immersed in white vinegar in a bottle? Southerner's can't eat greens without a splash of that sauce. When I still liked the taste of butter, I would dilute Butter Buds with some water and mix with hot veggies. A squirt of lemon juice will liven up most veggies, especially broccoli and asparagus. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Zesty Grilled Chicken Recipe By :Crazy Plates Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 boned and skinned chicken breast halves 1/3 cups mango chutney 3 tbsps honey 2 tbsps lemon juice 1 tbsp reduced-sodium soy sauce 1 tsp curry powder 1/2 tsp ground cumin Arrange chicken breasts in a glass baking dish. Combine remaining ingredients in a small bowl and pour over chicken. Turn pieces to coat both sides with marinade. Cover and marinate in the refrigerator for 1 hour. Prepare grill. Remove chicken from marinade and grill over medium-hot coals for about 5 minutes per side, until chicken is no longer pink. Baste often with leftover marinade. Serve immediately. Per Serving: Calories 263, Protein 33.2 g, Carbohydrates 25.8 g, Total Fat 2.6 g (0.5 g. sat.), Sodium 802.1 mg, % calories from fat 9, Fiber 0.2 g, Cholesterol 82.2 mg Source: The Low Fat Cooking Newsletter From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 5 WW points I got this recipe from the online Lowfat Cooking newsletter, but it is originally from Crazy Plates. It is a great marinade and made for a very easy dinner on the grill yesterday. Hubby declared it an instant favorite and since he always complains he never gets his favorites again, I finally created a "John's Favorites" cookbook in Mastercook, so I don't have to try to remember which ones he has liked!