* Exported from MasterCook * Red Beans And Rice #3 Recipe By :http://seasoned.com/ Serving Size : 4 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-LF Mailing List Legumes Meats Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cloves garlic -- minced 1/3 cup onion -- diced 1/8 teaspoon ground cayenne pepper 1/8 teaspoon ground cumin 1/8 teaspoon chili powder 2 teaspoons Tabasco sauce 2 cups cooked brown rice 2 cups red beans, canned -- rinse and drain 1 cup ham -- cooked and diced In a large pan, saute garlic and onion with seasonings. Add rice, beans and ham; cook over medium heat. Stir in approximately 1/4 cup water or liquid from beans. Cook until heated through. Source: "Formatted by Whome40@aol.com Jun 2000" - - - - - - - - - - - - - - - - - - - NOTES : I ran across smoked picnics in the grocery store the other day. On sale for 69 cents a pound. I've cooked lots of fresh picnics to make BBQ, but never remember seeing smoked ones. Anyway, I cut away most of the fat, threw it in the crockpot all night and half the next day. Boy was it good! Wow! I'm not a ham fan and I couldn't stop nibbling on this. Salty, smoky, sweet. Yummy. Of course now I have smoked picnic leftovers. This looks like a good use for some of them. I especially like the idea of brown rice. I think I'll probably increase the seasonings and use a bay leaf too. ~Kristin (who never lost the 5 pounds from the last vacation and who is now heading off for a week of eating debauchery in Boston) * Exported from MasterCook * Rhubarb Cinnamon Muffin Cake Recipe By :Toronto Star, Wed 97-Mar-5, pE3, Bonnie Stern Quick Cuisine Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/8 cups all-purpose flour 1 1/8 cups whole wheat flour 1 teaspoon baking powder 1 teaspoon baking soda 1 egg 1 cup plain low-fat yogurt -- or buttermilk 1 cup brown sugar 1/4 cup melted butter -- or vegetable oil 1 1/2 cups diced rhubarb Topping: 1/3 cup brown sugar 1 teaspoon cinnamon 2 tablespoons melted butter -- or vegetable oil Preheat oven to 350 F. 1. Sift flour(s) with baking powder and baking soda, or combine well. 2. Beat egg with yogurt or buttermilk, brown sugar, and oil or melted butter. 3. Stir into flour mixture just until combined. 4. Stir in rhubarb. 5. Pour batter into greased 9-inch square baking dish. 6. Combine topping ingredients. Sprinkle on top. 7. Bake in preheated 350 F oven 40 to 45 minutes or until centre springs back when lightly touched or toothpick inserted in centre comes out dry. Makes 12 servings. MasterCook nutritional analysis, per serving: 245 Calories 6.8 g fat 43.2 g carbohydrate 2.1 g dietary fiber 24.2% calories from fat 1.1 grain + 0.1 lean meat + 0.1 fruit + 0.1 nonfat milk + 1.3 fat + 1.6 other carbohydrate exchanges From Ellen Pickett - - - - - - - - - - - - - - - - - - - NOTES : 1. 2 1/4 cups all-purpose flour can be used instead of half all-purpose and half whole wheat flours. 2. If desired, the batter can be baked in 12 muffin cups for 20-25 minutes at 400F. 3. Be careful not to overmix or the texture will be tough. Bonnie Stern usually just uses a wooden spoon rather than a mixer or food processor. 4. "A muffin cake is a light coffee cake that can be cut into squares and eaten on the run." * Exported from MasterCook * Roasted Potato Salad With Red Peppers Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 pounds potatoes -- Yukon Gold (12) unpe 6 cloves garlic -- minced 3 tablespoons extra-virgin olive oil 1 teaspoon salt 1 medium sweet red pepper -- chopped 1/3 cup fresh basil -- chopped *** DRESSING *** 1/4 cup cider vinegar 3 tablespoons extra-virgin olive oil 1/2 teaspoon pepper 1/4 teaspoon salt Scrub potatoes; cut into 1-inch cubes and place in large bowl. Add garlic, oil and salt; toss to coat. Spread on large greased baking sheet; roast in 425F. oven for about 1 hour or until crisp, golden and tender. Let cool. (Make-ahead: cover and let stand at room temperature for up to 4 hours.) Dressing: In large bowl, whisk vinegar, oil, pepper and salt. Add potatoes, red pepper and basil; toss to coat. Serves 6 Description: "What's a barbecue without potato salad? This updated version gets so much flavour from oven-roasting that it will convert even the most ardent traditionalist" Source: "Canadian Living Magazine, July 2000" S(Typed, Formatted & W.W. Points added): "by Helen D. (hdeacey@home.com) (June 12, 2000)" - - - - - - - - - - - - - - - - - - - NOTES : TIP: Instead of roasting the potatoes, you can boil them: In large pot of boiling salted water, cook potatoes and garlic for 15 minutes or until tender. Drain and toss with dressing, increasing oil to 1/3 cup and salt to 1/2 teaspoon. Add red pepper and basil; toss to combine. (To make ahead of time, toss potatoes with only half dressing; cover and refrigerate for up to 6 hours before continuing with recipe). Nutritional Information according to magazine: about 349 calories; 5g protein; 14g total fat; (2g sat.fat); 53g carbohydrates; 5g fibre; 0mg cholesterol; 495mg sodium (WW Points - 7.5) (I believe the oil can be cut in the first part of recipe and olive oil sprayed on them so you would only use about 1 teaspoon) * Exported from MasterCook * Saucy Mushroom Swiss Steak Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 19 ounces canned tomatoes -- (1 can) 2 tablespoons tomato paste 4 teaspoons Worcestershire sauce 1/2 teaspoon salt 1/4 teaspoon pepper 2 large onions -- sliced 1 stalk celery -- sliced 3 cups sliced mushrooms -- (8 ounces) 1 1/2 pounds round roast, trimmed 2 tablespoons all-purpose flour -- *see Note In bowl, combine tomatoes, tomato paste, Worcestershire, salt and pepper, breaking up tomatoes. In 18 to 24 cup (4.5 to 6L) slow cooker, arrange half each of the onions, celery and mushrooms, top with half of the tomato mixture. Cut trimmed round roast or steak into sixths; place on top. Add remaining vegetables and tomato mixture. Cover and cook on Low for 8 to 10 hours, or until meat is tender. Transfer meat to place. Whisk flour with 1/4 cup cold water; stir into sauce. Return meat to pot. Cook, uncovered on High for 10 minutes or until thickened. Serving Ideas : Serve with noodles, rice or potatoes along side. Serves 6 From hdeacey@home.com - - - - - - - - - - - - - - - - - - - NOTES : * for larger slow cookers increase flour to 3 tablespoons. Nutritional analysis as per magazine: * Exported from MasterCook * Savory Buttermilk Quick Bread Recipe By :Eat Low Fat: Quick Breads (Hanneman) Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- In A LARGE BOWL: 1 cup whole-wheat flour -- sifted 1/2 cup flour -- sifted 1/2 cup cornmeal -- see notes 2 teaspoons baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 4 teaspoons finely minced fresh herbs such as dill, oregano, basil, thyme OR 1 1/2 teaspoons dried fines herbes -- or similar blend -- In A SMALL MEASURING BOWL: 1 1/4 cups lowfat buttermilk 1 large egg -- slightly beaten 2 tablespoons honey 2 tablespoons pale olive oil or canola oil OPTIONAL TOPPING: 1 tablespoon poppy or sesame seeds Preheat oven to 350 degrees. Spray the interior of an 8-by-4-inch loaf pan with a vegetable oil spray. Measure the dry ingredients for the large bowl. In a separate small bowl, combine buttermilk, egg, honey and oil. Beat slightly to break the yolk. Add the wet ingredients into the flour mixture and stir just until blended. Spoon batter into baking pan. Sprinkle seeds over top (if desired). Bake 45 to 50 minutes or until a toothpick inserted into center comes out clean. Remove from oven and cool slightly. Turn out and cool completely on a wire rack. Makes about 12 slices. Nutrition information: 125 calories and 4 grams fat (25%), 2g fiber. Description: "A refreshingly light bread with an interesting flavor and texture from three types of flour" Source: "American Institute for Cancer Research" S(Email from:): "Hanneman 2000-06-12" - - - - - - - - - - - - - - - - - - - Serving Ideas : Accompany soup or salad NOTES : The small amount of cornmeal (fine grain) adds more color and texture than flavor. I tested the recipe with dried herbs (half the amount of fresh) and served the herby bread with a 3-bean with tomato soup: the savory and sweet were good together. But I would recommend using one-third the amount of fresh herbs when substituting if we want to serve the bread with something less robust. Good crumb. Baked in a Ceramic loaf pan, 9x5 for 40 minutes. Could add 1/4-cup grated carrot or zucchini. * Exported from MasterCook * Shrimp And White Bean Salad And Balsamic Strawberries Recipe By :www.minutemeals.com Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Fruit Legumes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Shrimp and White Bean Salad 1 pound medium shrimp -- peeled 2 teaspoons minced garlic 1 tablespoon olive oil Salt and pepper 2 15 oz cans white beans, canned -- rinsed and drained 1 small red onion -- finely chopped 2 stalks celery -- finely chopped 2 tablespoons canola oil 1/4 cup fresh lemon juice 1/4 teaspoon red pepper flakes -- or to taste 1 bunch watercress -- tough stems removed 1 small head radicchio -- outer leaves removed Strawberries with Balsamic Vinegar 2 pints strawberries 3 tablespoons balsamic vinegar 2 tablespoons sugar Preheat the broiler. Place the shrimp in a single layer in a baking pan. In a small bowl, combine the 2 cloves minced garlic, the 1 tablespoon olive oil, and salt and pepper. Pour the mixture over the shrimp and toss to coat them evenly. Broil the shrimp, 4 inches from the heat, turning them after 2 minutes. Remove the shrimp from the broiler, remove them to a plate to prevent overcooking, and turn the oven to 375 F. degrees. In a large bowl, toss together the 2 cans white beans, the 1 chopped red onion, and celery stalks. In a small saucepan, heat the 1 tablespoon canola oil over medium heat for 20 seconds. Add the 1/4 cup lemon juice, and heat another 20 seconds. Add the 1/4 teaspoon red pepper flakes and salt to taste, and remove the pan from the heat. Pour the hot dressing over the beans and toss to combine Step 2: prepare the dessert: Rinse the 2 pints berries. Hull the berries and cut them in half. In a medium bowl, place the berries and sprinkle with the 3 tablespoons balsamic vinegar and 2 tablespoons sugar. Toss and refrigerate until ready to serve. Step 3: serve: Divide the watercress and radicchio among 4 dinner plates. Spoon some of the white bean salad over the greens in the center of the plate. Surround with the shrimp. Slice the warm French bread and place it in a bread basket and take it to the table. When ready to serve, place the berries in dessert bowls or stemmed glasses. Source: "Formatted by Whome40@aol.com Jun 2000" - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with warm French bread. NOTES : I think I'd be tempted to use my favorite fat free Italian dressing on the beans. It would cut down on the fat. And I like it. Shrimp marinade could be changed according to taste too. As could salad dressings. * Exported from MasterCook * Simple Salad Recipe By :Jessica R. Shawl Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Zucchini -- diced 2 Yellow squash -- diced 3 Green onions -- diced 2 Roma tomatoes -- diced 1/4 cup Sun-dried tomatoes -- diced (not oil soaked of course) 3 tablespoons Cider vinegar 1/2 teaspoon Oregano -- dried works, but fresh would be better Salt and Pepper to taste. Mix everything together. This is suppose to be eaten plain like a salad, but I put it on some pasta and tried it on rice too, and liked it like that. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Simple Strawberry Mousse Recipe By :Cooking Light -- May 1999, Page 170 Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups strawberries, halved -- quartered 3 tablespoons sugar 1/2 cup sour cream, light 1 1/2 cups Cool whip Lite(r) -- thawed Combine the strawberries and sugar in a blender, and process until smooth. (I used my hand-held immersion blender.) Combine strawberry puree and sour cream in a large bowl, stirring well with a whisk. Fold whipped topping into strawberry mixture. Spoon into 6 (6-ounce) custard cups. Cover and freeze 4 hours or until firm. Description: "Frozen Dessert" Source: "Submitted to Freezer-Friendly, RecipeLu, and MC-Recipe 5/18/99 by Janestarr@home.com" Yield: "6 ounces" -- 1 or 2 Points - - - - - - - - - - - - - - - - - - - NOTES : Per magazine: 102 cals, 4.7g fat (41%CFF), 1.2g fiber = 2 WW Points This can be made with fatfree Cool Whip and sour cream to further reduce the cals and fat. For Weight Watchers, I substitute 3 T Equal Measure (or 5 packets) for the sugar. This reduces the point count to 1 pt. We enjoyed this recipe. _____ * Exported from MasterCook * Sirop De Sucre Recipe By :At Home With The French Classics, Richard Grausman Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup water 2 cups sugar 1) In a saucepan, bring the water and sugar to a boil over medium-high heat. Boil for 30 to 45 seconds until the syrup is perfectly clear. Stir to make sure all the sugar has dissolved and remove from the heat. If you use a microwave, mix all ingredients and microwave covered until boiling and the syrup is perfectly clear. 2) Allow the syrup to cool and pour into a glass or plastic container. Store in the refrigerator; will keep for months. Final note; the amount of sugar added to the puree plays a large role in the consistency of the finished sorbet. If too little sugar is added, the sorbet will be hard and icy. If too much is added, it will not freeze. In French cooking, sugar is added to achieve the proper consistency without regard for the natural sweetness of the fruit, often resulting in an overly sweet puree. When this happens, lemon juice is added to adjust the sweetness. From "Leigh Davisson" - - - - - - - - - - - - - - - - - - - Serving Ideas : Use in Strawberry Sorbet * Exported from MasterCook * Smoked Turkey Salad With Grapes, Couscous And Arugula Recipe By :Gourmet October 1995 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 2/3 cups water 1 cup couscous 1/2 teaspoon ground cumin 1 1/2 tablespoons minced fresh parsley leaves 3/4 pound smoked boneless turkey breast -- cut into 3/4-inch cubes 2 1/2 cups red seedless grapes -- halved 1/4 cup fresh red or pink grapefruit juice 1 tablespoon fresh lemon juice 1/2 cup packed fresh basil leaves -- washed well, spun dry, and cut into thin strips 2 cups arugula -- (packed), washed well and spun dry, coarse stems discarded 2 tablespoons walnuts -- toasted and chopped In a small saucepan bring water to a boil and stir in couscous. Cover pan and let couscous stand 5 minutes. Stir in cumin, parsley, and salt to taste with a fork and cool couscous mixture to room temperature. In a bowl toss turkey, grapes, juices, basil, and salt and pepper to taste. Arrange arugula on 4 dinner plates and divide couscous amoung them. Top couscous with turkey mixture and drizzle any liquid remaining in bowl over salads. Sprinkle salads with walnuts. Source: "http://food.epicurious.com/run/recipe/view?id=13053" S(Formatted by Whome40@aol.com Jun 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : (according to the author) Each Serving: About 348 calories, 3.7 grams fat (10% of calories from fat) * Exported from MasterCook * Southern Belle Shake Recipe By :Dinner Through A Straw Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 fresh peach -- skin removed 1/2 teaspoon brandy or vanilla extract 1 teaspoon sweetener 8 ounces 1% milk 1 scoop lowfat vanilla ice cream Combine in a blender. From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Dinner Through A Straw is a Handbook for Oral Fixation by Patti E. Rann, 1987. No ISBN number is available. It is very important that people with chewing problems still maintain good eating habits and have proper nutrition. The recipes in this book reflect that need as the author herself was in need of the recipes when she devised them. If you have chewing problems due to TMJ, jaw surgery, oral surgery, facial malformations, denture problems, or mouth cancer along with other mouth problems this is the cookbook for you. I found the recipes to be not only extremely easy to make, but also very tasty and satisfying. * Exported from MasterCook * Spring Grain Risotto Recipe By :The Boulders Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon Olive oil 1 medium red onion -- diced 1/2 cup Celery -- diced 3 cloves Garlic -- chopped 1 ear Corn -- cut off the cob 1 Red bell pepper -- diced 1/2 cup Wild rice -- cooked 1/2 cup Golden lentils 1/2 cup Israeli couscous 3 cups nonfat chicken broth -- or flavor of choice 1 Green onion -- sliced 2 tablespoons Grated Kasseri cheese (or Parmesan or Asiago) 2 tablespoons Parsley -- chopped to taste Kosher salt and freshly ground black pepper 1/2 lb Assorted greens (baby kale, collard, spinach or chard) 1 recipe Golden tomato salsa (recipe follows) 6 sprigs Cilantro Golden Tomato Salsa 1 golden tomato 1/4 red onion -- diced 1 tablespoon cilantro -- minced 1/2 lime -- juiced Kosher salt and fresh ground pepper to taste 1. Heat olive oil in a shallow, heavy bottomed skillet. Add the red onion and celery; saute briefly. Add garlic, corn and pepper; cook an additional 2 minutes. Add the rice, lentils, and couscous. 2. Add the broth one cup at a time, waiting until each cup has been absorbed before adding the next. Stir constantly with a flat-tipped wooden spoon, scraping up the bottom of the skillet. After the last cup of broth has been added, toss in the green onion and cheese. Cook until most of the liquid has been absorbed. Add the parsley and adjust seasoning. 3. Toss in the greens and cook just enough to wilt. Divide into 6 bowls, and top with a spoonful of golden tomato salsa. Garnish each bowl with a sprig of cilantro. To make Salsa: Combine all ingredients and mix well. Source: "http://208.226.13.105/htdocs/cuisine.html#spring" S(Formatted by whome40@aol.com Jun 2000): "" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Strawberry Banana Smoothie Recipe By :Adapted from Mori-Nu Lite Recipe on Box Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Fruit Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 package Mori-Nu Lite Silken Tofu -- Firm (10oz pkg) 2 1/2 ounces frozen sweetened strawberries -- or unsweetened plus 3 tablespoons sugar 1/4 banana -- ripe 1/8 cup orange juice -- or as needed Allow frozen fruit to partially thaw. (I use bananas that have been previously frozen) In a blender or food processor, combine all ingredients. Process until smooth adding any kind of fruit juice to make beverage desired consistency. Description: "Lowfat frozen Shake" Source: "JaneStarr@home.com" -- 2 Points - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve cold with a straw. * Exported from MasterCook * Strawberry Banana Smoothie #2 Recipe By :Diana Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 container any flavor yogurt -- * A little orange juice -- ** 1 frozen banana -- *** Some frozen strawberries -- **** A little crushed ice * The yogurt with fruit on the bottom seems to work the best and is the right amount. ** just add a little and then add more at the end to get the right consistency. *** When our bananas get brown, we peel them and put them in a baggy in the freezer. **** maybe 4 or 5? Blend in blender. - - - - - - - - - - - - - - - - - - - NOTES : This is how we make smoothies and we all love them. Sorry I don't have the exact measurements. * Exported from MasterCook * Strawberry Cheesecake Shake Recipe By :Copyright 2000 The Pillsbury Company Serving Size : 1 Preparation Time :0:00 Categories : Beverages Desserts Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups sliced fresh strawberries 1/2 cup fat-free cream cheese -- (4-oz) 1/4 cup skim milk 3 tablespoons powdered sugar 1 pint Haagen Dazs(R) Strawberry Low-Fat ice -- slightly softened cream In a blender container, combine all ingredients except ice cream; blend well. Add ice cream; blend until smooth. Serve immediately. TIP: To soften ice cream, put container in the refrigerator for 15 to 20 minutes or until easy to scoop. From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Strawberry Granita Recipe By :Lean Italian Meatless Meals, Anne Casale Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups strawberries -- thinly sliced 3/4 cup water 1/3 cup sugar -- superfine 1 1/2 tablespoons fresh lemon juice strawberries -- for garnish mint -- for garnish Puree strawberries. Add sugar and stir vigorously with a whisk until sugar is dissolved into mixture. Whisk in lemon juice. Pour into plastic ice cube trays and freeze. When ready to serve, pop cubes out of tray and puree until smooth. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Strawberry Mold, Mom's Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package strawberry flavored jello -- small size 1 pound frozen strawberries in their own juice -- defrosted 1 container plain nonfat yogurt -- (8 oz) 1 cup water Bring 1 c water to a boil. Mix in pkg of jello. Cool. Process defrosted strawberries and yogurt till smooth. Add jello to processor and whirl till smooth. Pour into fancy mold or any bowl and chill till firm. Garnish with fresh strawberries, etc. Note: You can make this with fresh strawberries and basically any flavor of jello. You can also use flavored yogurt. It's a very forgiving recipe. Only the proportions have to be the same-everything else is variable. From bk55238@juno.com - - - - - - - - - - - - - - - - - - - NOTES : This is really easy and very good. hope you like it as much as we do! * Exported from MasterCook * Strawberry Shiver And Kiwi Topping Recipe By : Serving Size : 4 Preparation Time :0:20 Categories : Desserts Eat-LF Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups hulled fresh strawberries -- (1 lb) -- or frozen unsweetened whole strawberries 1 tablespoon lemon juice 1/2 cup nonfat sweetened condensed milk 5 kiwi fruits -- peeled 2 tablespoons water 2 tablespoons sugar 2 tablespoons tequila If using fresh strawberries, spread them on a baking sheet and place in the freezer until frozen solid, at least 4 hours. If using commercially frozen berries, be sure that they, too, are frozen solid In a food processor, process the berries until they form very fine, icy shards, 1- 1 1/2 minutes. About every 30 seconds, stop the machine to scrape down the sides of the container and push the berries into the blades. Make sure the berries are processed finely, or the finished mixture will have tiny lumps. Add the lemon juice and condensed milk and process until the mixture is smooth and pale pink, 2-3 minutes, stopping about every 30 seconds to scrape down the sides of the container and push the mixture into the blades. Serve now, or freeze in a tightly covered container for up to 1 week. To make the kiwi topping, cut 4 of the kiwifruit into chunks. In a blender or food processor, puree the kiwis and water until smooth. Scrape the mixture into a bowl. Add the sugar and tequila and stir until the sugar dissolves. Serve now, or refrigerate in a tightly covered container for up to 3 days. Slice the remaining kiwi. To serve, divide the shiver among individual bowls. Top each with an equal amount of the kiwi topping. Garnish with kiwi slices. Source: "The Mayo Clinic Williams-Sonoma Cookbook" From diana21@home.com - - - - - - - - - - - - - - - - - - - NOTES : This one is always a hit. It's good even without the topping. * Exported from MasterCook * Strawberry Sorbet #2 Recipe By :At Home With The French Classics, Richard Grausman Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pints fresh strawberries -- Use dark red full-flavored berries Heavy Sirop de Sucre to taste -- see recipe Lemon juice -- (optional) makes about one quart 1) Puree the fruit using a food processor or blender. 2) Sweeten to taste with the heavy sirop de sucre. If you add too much sugar, adjust the sweetness with lemon juice. Keep in mind the puree will taste a little less sweet when frozen. 3) Freeze following the directions for your ice cream machine. If you do not have an ice cream machine, you can use a food processor. When using a food processor, place the ice cream base in a bowl or other container and place in the freezer until frozen (don't let it freeze too hard, or it's hard to do the next step). Place the frozen base in a processor and process until smooth, 1 to 2 minutes. Pour the smooth mixture back into the cold container from which it came and place in the freezer for another 2 to 3 hours, until frozen. Final note; the amount of sugar added to the puree plays a large role in the consistency of the finished sorbet. If too little sugar is added, the sorbet will be hard and icy. If too much is added, it will not freeze. In French cooking, sugar is added to achieve the proper consistency without regard for the natural sweetness of the fruit, often resulting in an overly sweet puree. When this happens, lemon juice is added to adjust the sweet From "Leigh Davisson" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stuffed Vidalia Onions Recipe By :Prevention Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 8 ounce Vidalia onions 1/2 teaspoon olive oil 3 cups shredded zucchini 3 cloves garlic -- minced 1 teaspoon dried thyme 1 teaspoon dried basil 3 tablespoons unseasoned dry bread crumbs 1 1/2 tablespoons chopped toasted pine nuts 3 tablespoons grated Parmesan cheese Salt and ground black pepper Preheat the oven to 400F. Cut about 1/2-inch off the top of each onion; slightly trim the bottoms so the onions stand upright. Line a baking sheet with foil. Add the onions, cut side up, and coat with no-stick spray. Bake for 1 hour, or until soft when tested with a sharp knife. Set aside for 15 minutes, or until cool enough to handle. Reduce the oven temperature to 350F. Remove and discard the onion peels. Using a spoon, scoop out the onion centers, leaving a 1/2-inch thick shell. Chop the centers and reserve 1 cup for the stuffing; save the remainder for another use. Warm the oil in a large no-stick skillet over medium heat. Add the zucchini, garlic, thyme, basil, and chopped onions. Cook for 6 to 8 minutes, or until the zucchini is softened and most of the liquid has evaporated. Remove from the heat and stir in the bread crumbs, pine nuts, and 2.5 tablespoons of the Parmesan. Season with the salt and pepper. Mix well. Divide the filling among the onion shells. Coat a 9" X 9" baking dish with no-stick spray. Add the onions. Sprinkle the tops with the remaining 1/2 tablespoon Parmesan. Bake for 20 minutes, or until golden. Nutrition Notes Per serving: Calories 200; Fat 7.3 g; % of calories from fat 31; Dietary fiber 6.0 g; TIPS: The onions can be roasted a day in advance. Serve cold, at room temperature, or reheated in a microwave. Source: "Prevention's Health Guaranteed (1998)" - - - - - - - - - - - - - - - - - - - NOTES : Vidalia onions create a wonderful spring side dish that's low in fat. Choose large onions that weigh about 8 ounces each. * Exported from MasterCook * Summer Cucumber Soup Recipe By :The Regional Cuisines of Greece, p. 47 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups plain lowfat yogurt 1 1/2 cups cucumber -- grated 3/4 cup cold water 1 tablespoon minced fresh dill weed 3 tablespoons minced fresh chives 1/2 teaspoon salt 1/4 teaspoon pepper garlic salt -- to taste 1. Place all the ingredients in a mixing bowl. Stir until well blended. 2. Serve in chilled bowls with garlic bread. Serves 4. If this recipe is prepared with regular plain yogurt, the nutrients per serving are: 111 Calories 5.6 g fat 9.2 g carbohydrate 0.4 g fiber 44.9% calories from fat 32.2% calories from carbohydrate If we replace plain yogurt with plain lowfat yogurt, the nutrients per serving become: 122.4 Calories 2.9 g fat 14.2 g carbohydrates 0.4 g fiber 21.3% calories from fat 46.2% calories from carbohydrate The Recipe Club of St. Paul's Greek Orthodox Church, "The Regional Cuisines of Greece," Doubleday & Co. Inc., New York, 1981, ISBN 0-385-15680-4 Formatted in MasterCook 4 by Ellen Pickett - - - - - - - - - - - - - - - - - - - NOTES : * Exported from MasterCook * Sweet And Sour Vidalia Onions And Cucumbers Recipe By :Light & Luscious Recipes with Sweet Vidalia(r) Onions Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups thinly sliced cucumber -- peeled and seeded 1 1/2 cups thinly sliced Vidalia onions 1/2 cup grated carrot 1/2 cup white vinegar 1/4 cup sugar 2 tablespoons chopped fresh dill or other fresh herb 1/2 teaspoon salt 1/4 teaspoon ground black pepper In a medium bowl toss together cucumbers, Vidalia onions and carrot; set aside. In a liquid measuring cup combine vinegar, sugar, dill, 2 tablespoons water, salt and black pepper. Pour over cucumber mixture, toss to coat. Serve immediately or cover and refrigerate until ready to serve. Per portion: 61 calories, 1 gm protein, 15 gm carbohydrates, 0 gm fat, 194 mg sodium, 0 mg cholesterol Source: "L.G. Herndon Jr. Farms, Inc., Lyons, Georgia" S(Internet Address): "http://www.vidaliasfinest.com/voc-rec.htm" Yield: "6 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet Onion Salsa Dip Recipe By :Patrick Anthony Serving Size : 4 Preparation Time :0:00 Categories : Dips Eat-LF Mailing List Salsa Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Vidalia onion -- finely diced 4 ripe tomatoes -- cored and finely diced 1 small fresh green chile pepper -- cored and finely sliced such as serrano, Anaheim, jalapeno 2 tablespoons chopped fresh cilantro (leaf coriander) 1 lime -- juiced salt and pepper Combine all ingredients and chill for 1 hours. Served with tortilla chips or as condiment with soups and other dishes TIP: warm limes (an lemons) in hot water for 45 seconds and they will yield more juice. Description: "A relish of tomatoes and Vidalias with typical salsa seasonings" Source: "BBC Good Food Vegetarian 1998-03" S(Email from:): "Hanneman (kitpath@earthlink.net)" - - - - - - - - - - - - - - - - - - - NOTES : Sweet onions are great in relish and salsa. this is a salsa for chips, or use as relish * Exported from MasterCook * Sweet Onion, Apple And Chicken Salad Recipe By :Light & Luscious Recipes with Sweet Vidalia(r) Onions Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound sweet red apples with peel -- diced (3 cups) 2 cups diced cooked chicken breast 1 cup coarsely chopped Vidalia onion 1 cup sliced celery 1/4 cup dark raisins 1/4 cup chopped toasted walnuts Creamy Apple Dressing -- see recipe To roast walnuts: Place in a dry pan over low heat, stirring frequently, until golden, about 5 minutes. In a large serving bowl place apples, chicken, Vidalia Onion, celery, raisins and walnuts. Top with Creamy Apple Dressing; toss to coat. Serve immediately or cover and refrigerate until ready to serve. Source: "L.G. Herndon Jr. Farms, Inc., Lyons, Georgia" S(Internet Address): "http://www.vidaliasfinest.com/voc-rec.htm" Yield: "8 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Swiss Style Apple Dessert Recipe By :Canadian Apple Board Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 red baking apples -- cored (4 to 6) -- sliced in thin wedges -- (leave mostly unpeeled) 1 cup apple juice 1 Pinch ground anise seeds 1 Pinch ground cinnamon 1/2 teaspoon vanilla extract 2 cups cooked rice -- (preferably brown Basmati) (high fiber) Place all ingredients but vanilla and rice in a 3-quart pot. Simmer uncovered (stir a few times) for about 20 minutes or until apple wedges are soft. Remove from heat and let stand a few minutes. Stir in vanilla. Pour over rice and serve. Makes 4 servings. From Reggie Dwork Calories.....219.....Fat.....1 g.....Fiber.....3.7 g. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Taco Soup #5 Recipe By :Weight Watcher Friends Serving Size : 12 Preparation Time :0:00 Categories : Eat-LF Mailing List Mexican & Southwestern Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Harvest Burgers Recipe Crumbles -- or 1 lb gr. beef or turkey 1 large onion -- chopped, sweet 1 package Hidden Valley Dry Ranch Salad Dressing Mix 1 package taco seasoning mix -- or 1/4 cup bulk taco seasoning 15 1/2 ounces Bush's Chili Magic Chili Starter -- can with juices (chili beans) 16 ounces Chi-Chi's Pinto Beans -- can with juices 11 ounces Green Giant Mexicorn -- can with juices 14 1/2 ounces Stop & Shop stewed tomatoes -- can with juices 14 1/2 ounces Del Monte Zesty Diced Tomatoes -- can with juices 12 tablespoons reduced fat shredded cheese -- optional 12 tablespoons Land O Lakes fat-free sour cream -- optional 1 ounce baked tortilla chips -- about 12 chips, optional Brown meat and onions. Drain well. (No need to brown Crumbles.) Stir in taco seasoning and dry Hidden Valley Ranch mixes. Add all remaining ingredients (including liquids). Simmer 1 hour or cook in crockpot on high for 3 hours or on low for up to 8 hours (maybe more). Makes twelve 1 cup servings. Per Serving (w/o optional ingredients): 2 points if using vegetable crumbles (like Harvest Burger Recipe Crumbles) 3 points if using 90% lean ground beef or turkey. Add one point if including the optional ingredients. I listed the actual brand names of the products I used for this batch of "soup". This is actually more like chili than soup Serving Ideas : Serve with a bit of FF sour cream (I like Land 'O Lakes) for no additional points or crush a few baked tortilla chips over the top (1/2 oz baked chips = 1 pt) and sprinkle on a tablespoon of LF or FF shredded cheese (I like Sargento Light Mexican). Points will depend on what you add. Source: "JaneStarr's Variation" Yield: "10 to12cups" - 2 Points From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : Freeze this in 1 cup portions. Thaw in refrigerator overnight or microwave on 50% power(defrost) until defrosted. This is a very filling low point, low fat meal with a high fiber content. If you prefer your food less highly seasoned, just reduce the amount of taco seasoning mix. * Exported from MasterCook * Texas Barbecued Beef And Bean Recipe By :Ruth Glick Serving Size : 7 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Meats Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups finely chopped onion 8 ounces tomato sauce -- (1 can) 1/2 cup salsa -- mild or medium 2 tablespoons cider vinegar 1 1/2 tablespoons brown sugar 1 tablespoon chili powder 2 teaspoons Worcestershire sauce 1/4 teaspoon black pepper 1 pound beef, trimmed -- all fat trimmed, & c 2 cloves garlic -- minced 6 cups cooked kidney beans -- (3-16 oz. cans drain In large crock pot, stir together onion, tomato sauce, salsa, vinegar, brown sugar, chili powder, Worcestershire sauce, and pepper. Stir in beef, garlic, and beans. Cover and cook on high 1 hour. Lower heat and cook on low 5 to 6 hours or until flavours are well blended. Description: "If you love a meal that's both easy and spicy, this barbecued beef and bean crock pot dinner is for you." Source: "Skinny One-Pot Meals" S(Typed, Formatted & W.W. Points added): "Helen D. (hdeacey@home.com)" - - - - - - - - - - - - - - - - - - - NOTES : Nutritional Data according to cookbook: Calories 363, 5.8g Fat, 1.8g Sat. Fat, (14% Calories from fat), 63g Cholesterol, 398 mg Sodium, 35g Protein, 44g Carbohydrate, (according to MC 11g Fibre) WW Points = 6 * Exported from MasterCook * Texas Dry-rub Slow-grilled Turkey Breast Recipe By :Cooking Light Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Grilled, Smoked, BBQ Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 1 cup hickory wood chips 1 tablespoon Hungarian sweet paprika -- or paprika 1 tablespoon brown sugar 1 teaspoon salt 3/4 teaspoon garlic powder 3/4 teaspoon onion powder 3/4 teaspoon black pepper 1/2 teaspoon ground red pepper 1/4 teaspoon ground cloves 1 skinned turkey breast half -- (2-pound) boned Cooking spray 1. Soak the wood chips in water 1 hour. Drain well. 2. Combine paprika and next 7 ingredients (paprika through cloves), rub turkey with spice mixture. 3. To prepare turkey for indirect grilling, preheat grill to medium-hot using both burners. After preheating, turn the left burner off (leave the right burner on). Place wood chips on hot coals. Place a disposable aluminum foil pan on briquettes on left side. Pour 2 cups water in pan. Coat grill rack with cooking spray, place on grill. Place turkey on grill rack covering left burner. Cover and grill for 1 hour and 50 minutes or until a meat thermometer registers 180 degrees, turning halfway during cooking time. Per Serving: Calories 139 Protein 24.8 g Carbohydrates 1.8 g Total Fat 2.9 g (0.9 g. sat.) Sodium 34.7 mg % calories from fat 19 Fiber 0.3g Cholesterol 57 mg From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tomato And Vidalia Onion Relish Recipe By :C. Vincent Shortt Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large ripe fresh tomatoes -- small dice 1/2 medium Vidalia onion -- small dice 1/4 cup chopped fresh parsley 4 tablespoons chopped fresh chives Salt and freshly cracked black pepper -- to taste Granulated sugar -- to taste 1/4 cup balsamic vinegar In a medium-sized bowl, combine all of the ingredients and mix together well. Adjust the seasonings. Source: "Inn Country Chefs Cookbook (Berkshire House 1996)" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tuna And Artichoke Pasta Salad Recipe By :Cooking Light Magazine, June 1997, page 177 Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Pasta Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons grated lemon rind 3 tablespoons fresh lemon juice 3 tablespoons extra-virgin olive oil 1 tablespoon fresh ginger -- minced peeled 2 garlic cloves -- minced 4 cups elbow macaroni -- hot cooked --about 8 ounces uncooked 1 cup cherry tomatoes -- halved 1/2 cup chopped green onions 1/3 cup fresh flat-leaf parsley -- chopped 6 ounces albacore tuna in water -- drained and flaked 15 ounces artichoke hearts -- drained, quartered Combine first 5 ingredients in a large bowl. Add pasta and remaining ingredients; toss gently to coat. Cover; chill 1 hour. Yield: 8 servings (serving size: 1 cup). Calories: 185 (29 % from fat); fat 6 g (sat 0.9 g, mono 3.9 g, poly 0.8 g); protein 8.6 g; carbohydrates 24.9 g; fiber 1.6 g; cholesterol 6 mg; iron 1.8 mg; sodium 91 mg; calcium 30 mg. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tuna Nicoise Pasta Toss Recipe By :Cooking Light Magazine, May 1997 Serving Size : 5 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Pasta Potatoes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups small red potatoes -- quartered --about 10 ounces 2 cups cut green beans --1 inch pieces --about 1/2 pound 3 tablespoons olive oil -- divided 1/3 cup shallots -- diced 3 garlic cloves -- minced 4 cups uncooked cavatappi --spiral-shaped pasta 2 tablespoons fresh tarragon -- minced --or 2 teaspoons dried tarragon 2 tablespoons coarse-grained mustard 1 tablespoon white wine vinegar 1/2 teaspoon salt 3 ounces solid white tuna in water -- drained freshly ground pepper 1. Place potatoes in a medium saucepan. Cover with water; bring to a boil. Reduce heat; simmer 7 minutes. Add beans; cook an additional 3 minutes or until beans are crisp-tender. Drain. 2. Heat 1 tablespoon oil in saucepan over medium heat. Add shallots; saute 3 minutes. Add potatoes, beans, and garlic; cook 3 minutes, stirring occasionally. 3. Cook pasta according to package directions, omitting salt and fat. Drain; set aside. 4. Combine 2 tablespoons oil, tarragon, mustard, vinegar, and salt; stir well. Combine pasta, potato mixture, and tuna in a large bowl; toss well. Drizzle mustard mixture over pasta mixture, tossing gently to coat. Serve with freshly ground pepper. Yield: 5 servings (serving size: 1 1/2 cups). CALORIES 366 (25% from fat); FAT 10.3g (sat 1.5g, mono 6.4g; poly 1.4g); PROTEIN 18.4g; CARB 50.1g; FIBER 3.4g; CHOL 15mg; IRON 4.1mg; SODIUM 467mg; CALC 69mg. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tuna Pasta Salad #2 Recipe By :"Jane" Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cans tuna in water, canned -- drained -- 6 1/2 oz 1 cup light mayonnaise -- I use Hellmann's 12 ounces tricolor pasta -- cooked, rinsed with cold water and drained 4 ounces fat-free Italian salad dressing 1 cup shredded carrots 6 cups lettuce leaves I take a large can of solid white tuna (or 2 small cans) or a can of white meat chicken and break it up with a fork. I then add as little Hellmann's light mayo as I think I can get away with and some seasoning salt and pepper (and what other seasonings I feel like using). I boil up a box (12 oz??) of tricolor pasta just until al dente. Drain in a colander and rinse under cold water. Put pasta into serving bowl or plastic container and shake on some FF (or LF) Italian salad dressing. The last time I made this, I used about 1/2 of a small bottle of Seven Seas Viva Italian FF and was very happy with it. Stir in Tuna/mayo mixture and shredded carrots (or any other shredded or julienned veggies). I like to serve this over a bed of lettuce. Jane - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Turkey Shepherd's Pie Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pies, Crusts & Pastry Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound lean ground turkey 10 3/4 ounces Cream of Chicken Soup, Half Fat -- condensed 1/2 teaspoon poultry seasoning -- (up to 1 teaspoon) 1 cup skim milk 1 tablespoon cornstarch 9 ounces frozen peas and onions 2 cups mashed potatoes -- *see Note * Prepared without margarine and salt. In medium nonstick saucepan over medium heat, cook turkey 5 minutes or until no longer pink. Stir in soup and poultry seasoning. In measuring cup, blend milk and cornstarch until smooth. Stir into turkey mixture; cook until mixture begins to boil. Stir in peas and onions; cook 2 to 3 minutes or until thoroughly heated. Place 1 cup turkey mixture in each of 4 individual microwave-safe or ovenproof casseroles. Pipe or spoon 1/2 cup mashed potatoes over top of each serving. Bake at 400F. for 15 to 20 minutes or until thorough heated. TO FREEZE: Cover each unbaked casserole with cover or plastic wrap in heavy duty foil. Label with recipe name, date and reheating directions; place in freezer. TO THAW: Place pie in refrigerator overnight. Or remove foil and plastic wrap and microwave 1 pie on MEDIUM for 9 to 12 minutes (12 to 16 minutes for 2 pies) or until thawed, gently breaking apart center with fork. TO REHEAT IN MICROWAVE: Cover 1 thawed pie and microwave on MEDIUM-HIGH for 3 to 5 minutes (4 to 8 minutes for 2 pies) or until thoroughly heated. TO REHEAT IN OVEN: Bake thawed pie (s), uncovered, at 400°F. for 25 to 30 minutes or until thoroughly heated. Description: "You don't need leftovers to make this fresh tasting version of a popular pot pie" Source: "Pillsbury Fast and Healthy Magazine Nov/Dec 1995 (Healthy Holidays)" S(Typed, Formatted & W.W. Points added): "Helen D (hdeacey@home.com) June 27, 2000" - - - - - - - - - - - - - - - - - - - NOTES : Nutritional Information according to cookbook. TIP: If desired, prepare Hungry Jack Mashed Potatoes according to package directions, omitting margarine and salt. Serving size 1/4 of recipe. Calories 330, Total Fat 9g, 3g Saturated, 26% Calories from Fat, Cholesterol 75mg, Sodium 580mg, Total Carbohydrate 40g, Dietary Fibre 4g WW Points: 7 * Exported from MasterCook * Veg/noodle Soup - Mexican - Report Recipe By :Veggie Life Magazine (7/99?) Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Mexican & Southwestern Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces alphabet noodles -- or crushed vermicelli 1 tablespoon olive oil 2 whole allspice 1 teaspoon dried thyme 2 1/2 teaspoons cumin seed 1 teaspoon dried oregano 2 small hot red chilies -- minced -- OR 2 small hot yellow chilies 1 small onion -- chopped 1/2 cup green bell pepper -- chopped 1/2 cup red bell pepper -- chopped 1 clove garlic -- minced 4 medium tomatoes -- chopped 1 cup corn kernels 2 quarts vegetable broth 2 tablespoons cilantro salt and pepper 1. In a large pot over med-high heat, saute pasta in oil until golden, about 2 minutes. Add allspice,thyme, cumin seeds, oregano, chiles, onion, bell peppers, garlic, and tomatoes. Cook until vegetables have softened, about 8 minutes,stirring frequently. 2. Add corn and vegetable stock. Bring to boil, then reduce heat, and simmer, uncovered, until pasta is soft. Add cilantro and season to taste with salt and pepper Per serving: 127 Cal (20% from fat), 3g Prot, 3g FAT, 22g Carb, 141mg Sod, 0mg Chol, 3g Fiber. MC'd by Brenda Adams (adamsfmle@sprintmail.com) Source: "Author: Dawn Radogno, a San Francisco-based freelance food writer, and chef who is currently working on an international vegetarian cookbook." S(Typist/Poster): "Typos by Brenda Adams adamsfmle@sprintmail.com & posted Veg-Rec, TNT, Elf, MC-Rec 6/00" - - - - - - - - - - - - - - - - - - - NOTES : 6/00 - We loved this soup. Used Moosewood's light veg broth - I'd made and frozen earlier. Used colored alphabet pasta. Could have used red chili flakes instead of chopping up my own. I added a tablespoon of leftover marinara sauce because I had to use flavorless off-season store-bought tomatoes.... and a dash of Dragon sauce for zip, but any salsa would have added the same zip that I think the recipe needs to make it zing. I used frozen corn kernels. It was a very easy to throw together soup. This will be very good soup to make when tomatoes are ready to harvest. Non-vegetarians can also use chicken broth, I think, for this recipe. This is a keeper as both Jerry and I really liked it. Also, this is low-fat without tasting boring. Brenda This is very tasty. We are putting this in our "keeper" cookbook. Bonus: it's lowfat and healthy but doesn't taste like health food! :) * Exported from MasterCook * Vegetarian Burgers #2 Recipe By :Wellness Newsletter Serving Size : 4 Preparation Time :0:00 Categories : Burgers & Loaves Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup water 1/4 teaspoon salt 1/2 cup bulgur 2 large carrots -- shredded 4 ounces firm tofu 1 egg white 3 tablespoons chopped fresh mint 3 tablespoons minced scallions 1/4 teaspoon cayenne pepper 1/3 cup plain dried bread crumbs 1/3 cup flour 2 tablespoons light ketchup -- (low salt/sugar) 2 teaspoons Dijon mustard 1 tablespoon olive oil 4 hamburger buns 4 Romaine lettuce leaves 4 large slices tomato or 12 slices small tomato 1/2 cup alfalfa sprouts In a large covered saucepan, bring the water and salt to a boil over medium heat. Add the bulghur and carrots, remove from the heat, cover and let stand until the bulghur has softened and absorbed all the liquid, about 15 minutes. Drain well. In a large bowl, mash the tofu. Stir in the bulghur mixture, egg white, mint, scallions and cayenne, stirring well. Stir in the bread crumbs, 1/4 cup of the flour, the ketchup and mustard. Preheat the oven to 400F. Form the bulghur mixture into 4 patties about 1 inch thick and 4 inches in diameter. Dredge the patties in the remaining flour. In a large nonstick skillet, warm the oil over medium heat until hot but not smoking. Add the patties to the skillet and saute until crusty, about 4 minutes per side. Transfer to a nonstick baking sheet and bake for about 5 minutes, or until heated through. Serve the burgers on the hamburger buns with the lettuce, tomato and alfalfa sprouts. Makes 4 servings, each serving calories 367 * dietary fiber 6.8 g * total fat 9.2 g * beta carotene 8.8 mg * saturated fat 1.5 g * vitamin c 12 mg * cholesterol 0 mg * calcium 176 mg * sodium 624 mg * iron 6.4 mg Source: "UC-Berkeley Wellness online" S(Internet Address): "http://www.berkeleywellness.com/html/wrFeatured.html" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : The beef hamburger is appreciated for many reasonsits nutritional attributes, however, not being among them. Vegetarian "burgers," on the other hand, rarely have the meatiness many people crave. This meat-loaf-style burger seasoned with mint and scallions manages to bridge the gap. * Exported from MasterCook * Vegetarian Three Bean Chili Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Chilis Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 28 ounces canned tomatoes -- (1 can) 1/4 cup tomato paste 1 tablespoon chili powder 1 teaspoon dried oregano 1 teaspoon ground cumin 1/4 teaspoon salt 1/4 teaspoon pepper 1/4 teaspoon granulated sugar 1 medium onion -- chopped 2 cloves garlic -- minced 1 medium carrot -- chopped 1 stalk celery -- chopped 19 ounces canned red kidney beans -- (1 can), drained & r 19 ounces canned black beans -- (1 can), drained & r 19 ounces garbanzo beans, canned -- (1 can), drained & r In 18 to 24 cup (4.5 to 6L) slow-cooker, mash tomatoes with masher. Add tomato paste, chili powder, oregano, cumin, salt, pepper and sugar. Add onion garlic, carrot, celery, kidney beans, black beans and garbanzo beans (chick-peas). Cover and cook on low 8 to 10 hours or until thickened. Makes 6 servings. Description: "Serve this thick, hearty dish with crusty rolls and a crisp salad" Source: "Canadian Living Magazine, May 1998 pg127" S(Typed, Formatted & W.W. Points added): "Helen D. (hdeacey@home.com) June 14, 2000" - - - - - - - - - - - - - - - - - - - NOTES : Nutritional Analysis according to magazine: Per serving: about 297 cal., 18g protein, 3g total fat (trace sat.fat), 55g carbohydrate, 14g fibre, 0mg cholesterol, 838mg sodium WW Points = 3.5 I served with 1 cup cooked rice, with the chili pour over rice. If you want spicier add more chili powder and Tabasco sauce or hot sauce. * Exported from MasterCook * Vidalia Onion And Ham Bruschetta Recipe By :Light & Luscious Recipes with Sweet Vidalia(r) Onions Serving Size : 4 Preparation Time :0:00 Categories : Appetizers Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces lean ham slices -- 1-inch pieces (3/4 c 1 cup chopped Vidalia onion 1 cup chopped plum tomatoes 2 tablespoons light mayonnaise 1 tablespoon Dijon-style mustard 8 large slices (3/4 inch thick) Italian bread -- toasted Preheat oven to 400 F. In a medium bowl combine ham, Vidalia onion, tomatoes, mayonnaise and mustard. Arrange bread in a large baking sheet; top with ham mixture. Bake until heated through, 10 to 15 minutes. Serve immediately at room temperature. Note: Onion and ham mixture can also be served cold as a sandwich filling in hollowed-out hard rolls or pita breads. Per portion: 245 calories, 12 gm protein, 36 gm carbohydrate, 6 gm fat, 916 mg sodium, 16 mg cholesterol Source: "L.G. Herndon Jr. Farms, Inc., Lyons, Georgia" S(Internet Address): "http://www.vidaliasfinest.com/voc-rec.htm" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Serve fresh onions on the side. To make Vidalias even crispier for use in sandwiches, peel and cut the onions into slices or wedges and place in a bowl of ice water for about 30 minutes. * Exported from MasterCook * Vidalia Onion And Pear Salsa Recipe By :Light & Luscious Recipes with Sweet Vidalia(r) Onions Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Salsa Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups chopped Vidalia onions 1 cup diced unpeeled pear 1/2 cup chopped roasted red pepper 2 tablespoons chopped fresh jalapeno pepper 2 tablespoons chopped fresh cilantro 2 tablespoons lime juice 3/4 teaspoon salt In a medium bowl combine Vidalia onions, pear, red pepper, jalapeno pepper, cilantro, lime juice and salt. Serve immediately or cover and refrigerate up to 2 days. Serve grilled with seafood, chicken or hamburgers. Per portion: 38 calories, 1 gm protein, 9 gm carbohydrate, 0 gm fat, 282 mg sodium, 0 mg cholesterol Source: "L.G. Herndon Jr. Farms, Inc., Lyons, Georgia" S(Internet Address): "http://www.vidaliasfinest.com/voc-rec.htm" Yield: "3 cups" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Virgin Islands Melon Balls In Rum Recipe By :Poppy Cannon's Bride's Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- papaya, cantaloupe, or honeydew melon ball sugar, powdered 4 tablespoons sugar 8 tablespoons lime juice 8 tablespoons rum Dampen the rims of 4 champagne glasses and dip them into sugar. Place fruit in the glasses and cover with a mixture made of 2 T of lime juice, 1 T sugar, and 2 T of white rum. Serve immediately, for appearance as well as flavor. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Walla Walla Sweet Onion And Watermelon Salsa Recipe By :Watermelon Board Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Salsa Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups chopped watermelon (seeds removed) 3/4 cup chopped Walla Walla Sweet Onion 3/4 cup canned black beans -- rinsed and drained 1/4 cup chopped seeded jalapeno chilies 1/4 cup chopped fresh cilantro 1 tablespoon brown sugar 1/2 teaspoon salt Stir together all ingredients in bowl, Refrigerate, covered, at least 1 hour to blend flavors. Stir before serving. Source: "Walla Walla Sweet Onion Marketing Committee" S(Internet Address): "http://home.bmi.net/onions/recipes.html" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This recipe is co-sponsored by the National Watermelon Promotion Board. For more mouth watering watermelon recipes, check out the National Watermelon Promotion Board website at www.watermelon.org * Exported from MasterCook * Ways To Use Lobster Recipe By :food.homearts.com/food/cookings/bringhom/60homc31.htm> Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** These ideas are easy to translate into lowfat meals. How to use lobster meat: * Make a lobster salad with scallions, celery, and green peppers. Use a mayonnaise-yogurt dressing with mustard and balsamic vinegar. And go ahead, serve it in a hot-dog bun. * Top pasta with lobster sauteed with fresh tomatoes, garlic, basil, and a little cream. * Curry your lobster, but use mild spices, so as not to overpower it. A coconut-milk base works well. * Make a lobster-buttermilk chowder with fresh corn and cilantro. * Use lobster in risotto with onions, rosemary, white wine, and fresh peas. * Once you've extracted the meat, don't throw away the shells and other detritus; lobster remains make excellent stock. Put them in a big pot with some onions, carrots, celery, and a bay leaf or two, and simmer about 45 minutes. Lobster stock is a perfect base for fish chowder, bouillabaisse, or any seafood sauce. Go here: to get a info on how to cook. From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Whole-wheat Carrot And Apple Cake Recipe By :edited by Hanneman 2000-06 Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup vegetable oil OR 1/4 cup oil 1/2 cup unsweetened applesauce -- 2 eggs OR 1 egg 2 egg whites -- 2/3 cup raw or natural sugar 1/2 teaspoon vanilla extract 1 cup grated carrot 6 ounces sultanas or raisins -- to 7 oz 1 cup whole-wheat flour 1 teaspoon baking soda 1 teaspoon ground cinnamon 1 Granny Smith apple -- peeled,cored,sliced 1 lemon -- juiced 1 teaspoon ground allspice 1. Place oil, sugar, eggs and vanilla in a mixing bowl and beat on medium speed for 5 minutes. 2. Stir carrot and two thirds of sultanas into egg mixture. 3. Fold in sifted flour, bicarbonate of soda and cinnamon. 4. Toss apple in lemon juice. Arrange apple and sultanas in base of a lightly greased 20 cm microwavable ring pan. Sprinkle with allspice. Pour in mixture. Microwave elevated in HIGH (100% power) for 6 minutes. Allow to cool for 5 minutes. If the surface still looks moist, lightly pat with a piece of paper towel. Turn out, and allow to cool completely. Source: "Golden Eggs, Australia" S(Internet Address): "http://www.goldeneggs.com.au/recipes/microwave/" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : 6/12/00: untried recipe. Substitutions are general suggestions. full fat: Calories: 452; 29% from fat. 16g fat, 5g fiber. (123 PTS: 9) reduced fat: Calories: 374; 14% from fat. 6g fat, 5g fiber. (123 PTS: 7) I'm thinking of making this cake. An untried carrot and apple snacking cake. I've tweaked it - with notes about how we MIGHT reduce the fat. I think we can start tweaking a recipe like this - by reducing the oil about 75% and keeping 1 whole egg for up to 2 cups of flour. If the recipe calls for more eggs, substitute egg whites. this doesn't have much flour. * Exported from MasterCook * Wilted Spinach And Kale Recipe By :Wellness Newsletter Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 3 garlic cloves -- slivered 8 cups (loosely packed) torn kale 12 cups (loosely packed) torn spinach leaves 2 teaspoons sugar 1 teaspoon marjoram 1/4 teaspoon salt 1/8 teaspoon cayenne pepper 2 teaspoons fresh lemon juice In a very large nonstick skillet or Dutch oven, warm the oil over low heat. Add the garlic and cook until soft, about 3 minutes. Increase the heat to medium and add the kale. Cover and cook, stirring occasionally, until the kale has softened, about 4 minutes. Stir in the spinach, sprinkle with the sugar, marjoram, salt and cayenne, and cook, uncovered, until the spinach has wilted, about 3 minutes longer. Sprinkle the lemon juice over and serve. Makes 4 servings: each calories 118 * total fat 3.5 g * saturated fat 0.5 g * cholesterol 0 mg * sodium 274 mg * dietary fiber 5 g * beta carotene 10.7 mg * vitamin C 188 mg * calcium 274 mg * iron 4.7 mg Source: "UC-Berkeley Wellness online" S(Internet Address): "http://www.berkeleywellness.com/html/wrFeatured.html" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This quick, easy, and nutritious side dish is especially rich in lutein and zeaxanthin, which may help keep your eyes healthy, according to recent studies. Spinach and kale are two of the best sources of these carotenoids. This low-fat dish also supplies lots of fiber and vitamin C, as well as calcium and iron. * Exported from MasterCook * Yogurt Chive Biscuits Recipe By :Hanneman (1970's) Serving Size : 4 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup reduced fat Bisquick(r) 1/8 teaspoon baking powder 1 pinch salt 1 pinch sugar 1/2 tablespoon snipped chives 1 pinch thyme leaves -- (optional) 1/3 cup nonfat plain yogurt 1 tablespoon lowfat buttermilk Combine dry ingredients: Bisquick, salt, sugar, chives and herb. Add the yogurt and buttermilk to the dry ingredients and stir to a soft dough. Put the dough on a board (dusted with flour only if necessary). Gently smooth dough into a ball and knead 5 times. Pat into a square. Cut into fourths. Place on a sprayed or non-stick baking sheet. Bake 425F for 9 to 10 minutes, or until starting to brown. TIP: * Brush top of biscuits with buttermilk before baking to make the tops brown. * We always add a little more leavening to reduced fat Bisquick to make a lighter, fluffier biscuit. The result is a flakier crumb. VARIATIONS: Use garlic salt instead of salt; add cheese (parmesan or cheddar); replace 1-2 tbs of Bisquick with 1-2 tbs instant garlic mashed potatoes. Use fat-free half and half instead of buttermilk. Replace chives and thyme with cilantro and cumin. Replace herbs with any herb blend plus a pinch of dried citrus peel. Add chopped dried fruit (pear, apricot, fig, tomato). Description: "Basic recipes of yogurt and Bisquick; easy to enhance." Source: "Basic recipe from Betty Crocker Folk Breads (1973 booklet)" S(Email from:): "Hanneman" Yield: "4 pieces" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : A standard recipe when I want biscuits to serve with soup or stew. Slightly sour from the yogurt. Fluffy. Basic recipe: easy to innovate. quick biscuits instead of bread but good. I've been mixing reduced fat Bisquick with yogurt for a long time - easy to vary this basic recipe.