* Exported from MasterCook * About Eggs -- The Six Sizes Recipe By :Various Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 egg The weight per dozen eggs by size of egg: 30oz Jumbo 27oz Extra Large 24oz Large 21oz Medium 18oz Small 15oz PeeWee Only 3 ounces separate each class. That's only 0.25-oz variation per egg. Q. When a recipe calls for large eggs, will I ruin the batter if I use medium or jumbo instead? A: That depends. Any size may be used for frying, scrambling, or cooking eggs in the shell. For baking, it can matter. THREE is the "cut-off" or critical value, according to the American Egg Board. When baking, most baking recipes call for large eggs; that's 1/4-cup per egg. If a recipe calls for fewer than three eggs, it probably won't affect the result to substitute another sized egg. Nor will it matter if you use a whole egg when rescaling would logically call for less than one egg. Use the whole egg and adjust the amount of liquid in the recipe to compensate. For three or more eggs, the egg board recommends the following: 3 large eggs = 2 jumbo = 3 extra large = 3 medium = 3/4 cup = 6 oz 4 large eggs = 3 jumbo = 4 extra large = 5 medium = 1 cup = 8 oz 5 large eggs = 4 jumbo = 4 extra large = 6 medium = 1 1/4 cups = 10 oz 6 large eggs = 5 jumbo = 5 extra large = or 7 medium = 1 1/2 cups = 12 oz Another option would be to use egg powder or liquid eggs and measure the equivalent amount for any number of eggs. Source: "Substitutions http://goodhousekeeping.women.com/gh/eatwell/cooking/41west21.htm" From PatH - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Almond-chicken Pear Salad Recipe By :http://www.usapears.com/ Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups boned and skinned chicken breast halves -- cooked and cubed 1/2 Cup green pepper -- sliced lengthwise 1/4 Cup diced celery 1/4 Teaspoon seasoned salt 1/2 Cup plain low-fat yogurt 2 Tablespoons lowfat mayonnaise 1/2 Teaspoon prepared mustard 1/4 Teaspoon ground ginger 2 fresh pears -- cut in 1" cubes lettuce 2 Teaspoons slivered almonds -- toasted Toss together chicken, green pepper and celery. Sprinkle with seasoned salt. Combine yogurt, mayonnaise, mustard and ginger; add to chicken mixture. Gently mix in pears. Serve on individual lettuce-lined salad plates. Sprinkle with almonds. Always be sure to use ripe pears. Per serving = 229 calories, 5 gm fat, 73 gm cholesterol, 232 mg sodium, 16 gm carbohydrate, 29 gm protein From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Banana-split Cheesecake Recipe By :Cooking Light (August 2000) Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Crust: 1 cup packaged chocolate cookie crumbs -- (such as Oreo) 2 tablespoons sugar 1 tablespoon butter or stick margarine -- melted Cooking spray --- Filling: 3 blocks fat-free cream cheese -- (8-ounce) softened 1 less-fat cream cheese -- softened 1 carton low-fat sour cream -- (8-ounce) 1 1/2 cups sugar 1 1/2 cups mashed ripe banana 3 tablespoons all-purpose flour 2 teaspoons vanilla extract 4 large eggs --- Toppings: 1/3 cup canned crushed pineapple in juice -- drained 1/3 cup strawberry sundae syrup 1/3 cup chocolate syrup 1/4 cup chopped pecans -- toasted 16 maraschino cherries -- drained 1. Preheat oven to 325 degrees. 2. To prepare crust, combine first 3 ingredients in a bowl; toss with a fork until moist. Press into bottom of a 9-inch springform pan coated with cooking spray. 3. To prepare filling, beat cheeses and sour cream at high speed of a mixer until smooth. Add 1-1/2 cups sugar, banana, flour, and vanilla; beat well. Add eggs, 1 at a time; beat well after each addition. 4. Pour cheese mixture into prepared pan; bake at 325 degrees for 1 hour and 10 minutes or until almost set. Cheesecake is done when the center barely moves when pan is touched. Remove cheesecake from oven; run a knife around outside edge. Cool cheesecake to room temperature. Cover and chill for at least 8 hours. Top each serving with 1 teaspoon pineapple, 1 teaspoon strawberry syrup, 1 teaspoon chocolate syrup, 3/4 teaspoon pecans, and 1 cherry. Yield: 16 servings (serving size: 1 wedge with toppings). Tips for Banana-Split Cheesecake: . Look for packaged chocolate cookie crumbs either on the cookie aisle or the baking aisle. . The easiest way to toast nuts is to place them in a dry skillet over medium-high heat. Shake the pan occasionally, and toast until the nuts are lightly browned and fragrant (just a few minutes). Don't skip this step: Toasting the nuts adds tons of flavor. CALORIES 317 (30% from fat); FAT 10.6g (sat 4.6g, mono 3.7g, poly 1.5g); PROTEIN 10.7g; CARB 45g; FIBER 1g; CHOL 81mg; IRON 1.2mg; SODIUM 393mg; CALC 158mg From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Basic Braised Mushrooms Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces mushrooms 1/3 cup beef or chicken broth Braised mushrooms are cooked over low heat usually in a liquid and with seasoning vegetables. Braising involves a nice exchange of flavors. The mushrooms absorb the flavors of the liquid and vegetables they're cooked with and contribute their own wonderful woodsy flavor to the final dish. For 8 ounces mushrooms (about 2-1/2 cups halved or quartered): 1. To braise mushrooms use a deep, 8 to l0-inch skillet with a tight fitting lid. 2. Start out exactly as you would for Basic Mushroom Saute. 3. Add the mushrooms as in the Saute and cook, stirring, just until lightly browned, about 3 minutes, instead of 6. Add about 1/3 cup beef or chicken broth and about 1/4 cup each finely chopped onion and carrot; bring to a boil. Cover skillet and simmer until flavors are blended and mushrooms are tender, 3 to 5 minutes more. Variations * For the braising liquid use wine, tomato juice or chopped canned tomatoes with juice. * For the seasoning vegetables use any combination of vegetables like onion, carrot, garlic, celery, tomato, leek or zucchini. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Basic Mushroom Saute Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon oil 8 ounces mushrooms For 8 ounces mushrooms (about 2-1/2 cups sliced): 1. Select a large (10 to 12-inch) heavy skillet. Make sure the mushrooms will not be overcrowded or they will steam. 2. Heat 1 tablespoon oil (or 1 tablespoon butter until it foams) over medium heat until hot enough to gently sizzle a mushroom slice. In order for the mushrooms to brown, the fat must be hot enough to sear (but not burn) the mushrooms. 3. Add mushrooms all at once; increase heat to medium-high since the cool mushrooms will reduce the temperature of the fat. Cook, stirring occasionally, until mushrooms are tender, liquid evaporates and they begin to brown, about 6 minutes. Sprinkle with a pinch of salt and coarsely ground black pepper. Variations Before adding mushrooms, saute about 1/2 cup chopped onion or slivered red bell pepper in the oil until edges begin to turn golden, about 5 minutes. When adding mushrooms, also add about 1/4 cup slivered ham and/or 1 teaspoon each snipped fresh thyme, rosemary, marjoram or other fresh herbs (or 1/2 teaspoon dry). After lightly browning mushrooms, add 1/2 cup red or white wine; bring to a boil; cook, stirring frequently, until wine is almost totally evaporated, about 5 minutes OR instead of wine, add 1 tablespoon soy sauce; bring to a boil, stirring constantly; cook until soy sauce is evaporated, about 2 minutes. When mushrooms are almost done, stir in 1 teaspoon minced garlic and two tablespoons chopped marinated sun-dried tomatoes. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Basil Chicken Pasta Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 1/2 cup finely diced onion 1 clove garlic -- chopped 2 1/2 cups chopped tomatoes 2 cups cubed cooked chicken breast meat 1/4 cup chopped fresh basil 1/2 teaspoon salt 1/8 teaspoon hot pepper sauce 1 package angel hair pasta -- (8 ounce) 1/4 cup grated Parmesan cheese for topping -- (optional) Cook angel hair pasta in a large pot of salted boiling water until it is al dente (about 8 to 10 minutes). Drain and set aside (keep warm). In a large skillet heat oil over medium high heat. Saute the onion and garlic in the hot oil. Then stir in the tomatoes, chicken, basil, salt and red pepper sauce. Reduce heat to medium, cover skillet and simmer for about 5 minutes, stirring frequently (until mixture is hot and tomatoes are soft). Toss with hot cooked angel hair pasta to coat. Top with grated Parmesan cheese if desired, and serve. From "Jennifer Roethe Kersten" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Basil Mimosas Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Can Orange Juice -- (12 Ounce) 1 Cup Basil Leaves -- (Spicy Globe is Best) 3 Cups Water 1/2 Cup Lemon Juice 1/2 Cup Sugar Champagne -- (or Ginger Ale if Preferred) Combine orange juice, water and basil. Let steep 2 hours. Strain out basil. Add lemon juice and sugar. Stir to dissolve sugar. Refrigerate over night. To prepare mimosa, fill a goblet 1/2 to 3/4 full with the flavored orange juice. Add a spike of basil flowers, if available, then fill the remainder of the glass with champagne (or ginger ale). For a different flavor, try using tangerine juice or fruit punch. Recipe makes 6 to 10 servings. From "Jennifer Roethe Kersten" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Basil Pork Chops Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 boneless pork leg or shoulder butt steaks 2/3 cup balsamic vinegar 1/2 cup minced fresh basil 1/4 cup honey 3 tbsp lemon juice 1 minced clove garlic 1/2 tsp dried oregano 1/2 tsp crumbled dried rosemary 1/2 tsp mint sauce 1/2 tsp worcestershire sauce salt and pepper to taste Place pork in a plastic bag or sealable container. Combine remaining ingredients and pour over pork. Seal and marinate 15 minutes or refrigerate as long as overnight, turning steaks occasionally. Preheat the barbecue to high temperature and place pork on the grill. Turn heat down to a low setting and barbecue or broil on a greased broiler pan 4 to 5 minutes per side to medium doneness basting frequently with marinade. From "Jennifer Roethe Kersten" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Basil Preserved In Parmesan Cheese Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 sterilized pint jar with lid 2 cups basil leaves -- washed and dried tightly packed 1 cup freshly grated Parmesan cheese Salt and Pepper Olive Oil Finely mince the basil leaves. Mix thoroughly in a bowl with the cheese. Put a fine layer of salt and paper in the bottom of the jar. Add a 1/2" layer of the basil-cheese mixture. Press down to 1/3" thick. Add another fine layer of salt and pepper and another layer of basil mixture. Continue packing the layers tightly until you have the jar full. Top the jar with 1/4" of olive oil. Seal. Store in refrigerator to use as needed. Will keep practically indefinitely. Can be used to flavor vegetable soups, or as a quick pasta sauce. Delicious in anything that you want to have a taste of basil. From "Jennifer Roethe Kersten" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Basil Puree Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 tablespoons olive oil 8 cups washed and dried basil leaves Blend until pureed. Transfer to clean jar. Store in refrigerator. Each time you use it stir and then top with a thin layer of oil. It will keep one year by doing this. This is good on grilled chicken or fish, stirred into soups or mixed with sun dried tomatoes and broiled on bread. From "Jennifer Roethe Kersten" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Basil, Potato And Egg Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 20 ounces red new potatoes -- scrubbed and quartered 3/4 cups Nonfat plain yogurt 1/4 cups Minced scallions 2 tablespoons low cal mayonnaise -- PLUS 2 teaspoons low cal mayo 1 tablespoons Cider or red wine vinegar 2 teaspoons Dijon or spicy brown mustard 1 teaspoons Basil 1/4 teaspoons Salt 1/8 teaspoons White pepper 2 lg Hard cooked eggs -- chopped 2 slice Cooked turkey bacon crumbled 1. In a large saucepan, over high heat, bring potatoes and enough water to cover to a boil. Reduce heat to low, and simmer 15-20 min. Drain potatoes; let cool to room temperature. 2. Meanwhile, in a medium bowl, combine yogurt, scallions, mayonnaise, vinegar, mustard, basil, salt and pepper. Fold in eggs and bacon. Add potatoes, and toss gently to coat. Cover and refrigerate at least 2 hours before serving. From "Jennifer Roethe Kersten" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Basil-orange Pineapple Chicken Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium fresh pineapple 1 teaspoon margarine 4 skinless boneless chicken breast halves -- to taste salt 1 teaspoon vegetable oil 1 small red bell pepper -- thinly sliced 1/2 cup frozen pineapple orange juice concentrate -- thawed 1/2 cup white wine 2 tablespoons Dijon mustard 1 teaspoon onion powder 1/2 teaspoon cornstarch 1/2 cup minced fresh basil leaves 1/2 teaspoon black pepper 2 orange -- peeled and sliced 1. Twist crown from pineapple. Cut pineapple in half lengthwise. Refrigerate half for another use. Cut fruit from shell, then crosswise into thin slices. In nonstick skillet, saute pineapple in margarine until lightly browned. Remove. 2. Pound chicken lightly until even thickness. Season with salt. Brown chicken in oil. Cover, simmer 6 minutes. Remove. 3. Saute red pepper in same pan. Combine juice concentrate, wine, mustard, onion powder and cornstarch; stir until blended. Add to pan. Cook, stirring, until sauce boils and thickens. 4. Add chicken, basil and black pepper to sauce. Spoon sauce over. Add oranges; heat through. Serve with pineapple. From "Jennifer Roethe Kersten" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Basil: Everyone's Favorite Herb! Recipe By :Brenda Hyde Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** The growing information is from the source below. The recipes are from a variety of different sources. http://www.gardenguides.com/articles/basilfavorite.htm Basil: Everyone's Favorite Herb! By Brenda Hyde If a person loves herbs, they love basil. It seems to be everyone's favorite herb and the recipes are endless that take advantage of this fresh and spicy leaf. I personally think if you can only grow two plants it should be a pot of tomatoes and a pot of basil. With these two plants and a few basic pantry items you can treat yourself to gourmet faire! Growing Basil Basil is an annual, and is easily grown from seed. There are over two dozen types of basil including lettuce-leaf which has large leaves, cinnamon basil and the purple leafed varieties. Basil is not frost tolerant at all, so be sure to only plant after the soil has warmed completely. Though it needs full sun, it does need more moisture than some herbs, so keep it watered; especially in pots. You can bring basil inside as a window herb if you plant the seeds during the warm weather in pots and bring inside to grow in a bright and sunny window. Using and Preserving Basil Basil can be frozen, dried, or preserved in oil. It's delicious however you choose to preserve it. Basil is also available year round in most produce sections. Add leaves to salad or sandwiches with your lettuce, saute at the last minute with almost any vegetable and add to soups. It is also wonderful in herbal vinegars mixed with oregano and thyme. From "Jennifer Roethe Kersten" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Blueberry Pound Cake Recipe By :Cooking Light Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups granulated sugar 1/2 cup light butter 1/2 one-third-less-fat cream cheese -- softened -- 8 oz 3 large eggs 1 large egg white 3 cups all-purpose flour -- divided 2 cups fresh or frozen blueberries 1 teaspoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1 carton lemon low-fat yogurt -- ( 8-ounce) 2 teaspoons vanilla extract Cooking spray 1/2 cup powdered sugar 4 teaspoons lemon juice 1. Preheat oven to 350 degrees. 2. Beat first 3 ingredients at medium speed of a mixer until well-blended (about 5 minutes). Add eggs and egg white, 1 at a time, beating well after each addition. Lightly spoon flour into dry measuring cups; level with a knife. Combine 2 tablespoons flour and blueberries in a small bowl, and toss well. Combine remaining flour, baking powder, baking soda, and salt. Add flour mixture to sugar mixture alternately with yogurt, beginning and ending with flour mixture. Fold in blueberry mixture and vanilla; pour cake batter into a 10-inch tube pan coated with cooking spray. Bake at 350 degrees for 1 hour and 10 minutes or until a wooden pick inserted in center comes out clean. 3. Cool cake in pan 10 minutes; remove from pan. Combine powdered sugar and lemon juice in a small bowl; drizzle over warm cake. Cut with a serrated knife. Yield: 16 servings (serving size: 1 slice). CALORIES 287 (19% from fat); FAT 6.1g (sat 3.4g, mono 1.8g, poly 0.4g); PROTEIN 5.7g; CARB 53.9g; FIBER 1.5g; CHOL 57mg; IRON 1.3mg; SODIUM 227mg; CALC 50mg From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Butter Bean Dip With Basil Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Dips Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can butter beans -- (15oz) 1 medium zucchini -- about 7oz 1 clove garlic -- optional -- or use more 4 tbsp Parmesan cheese 1 cup loosely packed fresh basil leaves salt and black pepper to taste 1. Wash the zucchini, but leave it whole. Cook in a pan of simmering water until very soft - about 20 minutes. 2. Drain and rinse the butter beans. Cut ends off the zucchini, squeeze most of the water out of it and chop roughly. Put all ingredients into a blender and puree until smooth. 3. Let flavors blend for at least 30 minutes, then serve with dippers such as breadsticks or carrot sticks. From "Jennifer Roethe Kersten" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Butter Crunch Lemon-cheese Bars Recipe By :Cooking Light Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Crust: 1/3 cup butter -- softened 1/4 cup packed dark brown sugar 1/4 teaspoon salt 1/4 teaspoon ground mace or nutmeg 1 cup all-purpose flour Cooking spray Filling: 1 cup 1% low-fat cottage cheese 1 cup granulated sugar 2 tablespoons all-purpose flour 1 tablespoon grated lemon rind 3 1/2 tablespoons fresh lemon juice 1/4 teaspoon baking powder 1 large egg 1 large egg white A buttery, crunchy pastry crust forms the base for a tangy lemon filling. You can substitute fresh orange juice and grated orange rind for lemon, if you wish. These are best served chilled. 1. Preheat oven to 350 degrees. 2. To prepare crust, place first 4 ingredients in a large bowl, and beat with a mixer at medium speed until smooth. Lightly spoon 1 cup flour into a dry measuring cup, and level with a knife. Add 1 cup flour to butter mixture, and beat at low speed until well-blended. Press crust into an 8-inch square baking pan coated with cooking spray. Bake at 350 degrees for 20 minutes. 3. To prepare filling, place cottage cheese in a food processor; process 2 minutes or until smooth, scraping sides of bowl once. Add 1 cup granulated sugar and remaining ingredients, and process until well-blended. Pour filling over crust. Bake at 350 degrees for 25 minutes or until set (the edges will get lightly browned), and cool. Cover and chill for 8 hours. Yield: 8 servings (serving size: 1 bar). CALORIES 281 (29% from fat); FAT 9g (sat 5.2g, mono 2.6g, poly 0.6g); PROTEIN 6.7g; CARB 44.5g; FIBER 0.5g; CHOL 49mg; IRON 1.1mg; SODIUM 298mg; CALC 40mg From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cafe Creme Brulee Recipe By :Lake Austin Spa Resort: Terry Conlan Serving Size : 12 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups 2% milk 1 1/2 cups evaporated skim milk 2 tablespoons instant coffee granules 2 tablespoons kahlua 1 teaspoon cornstarch 3 eggs 4 egg whites 2 teaspoons vanilla 7 ounces fat-free sweetened condensed milk 2 tablespoons sugar 3 ounces lowfat cream cheese 5 ounces fat-free cream cheese Topping: 1 1/2 cups brown sugar -- sifted Combine milks, coffee, kahlua and cornstarch in a saucepan and heat, stirring until the coffee granules dissolve. Combine with remaining ingredients and puree until smooth in a food processor. Divide into individual custard cups and cook in a water bath at 325 degrees for 1 1/2 hours until set. Chill. Sprinkle over tops of custards trying to cover completely. Caramelize quickly with propane torch. Yield 12 servings 242 calories / 3.6 gm fat Source: "6/01 Food TV: Best of... Spa Destinations" Copyright: "http://www.lakeaustin.com/cooking.htm" From PatH - - - - - - - - - - - - - - - - - - - NOTES : On the TV show, Terry Conlan suggested using meringue instead of whipped cream as a garnish for a creme brulee. * Exported from MasterCook * California Basil Sunrise Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 banana -- peeled 1 orange -- peeled 1/4 cantaloupe -- seeded/peeled 1 peach -- pitted 5 strawberries 1/3 cup pineapple 1/2 cup fruit yogurt 1/2 cup orange juice 1/3 cup fresh basil leaves 5 ice cubes Cut up fruit. Toss all ingredients into blender. Mix until pureed. Makes one or two servings. May substitute seasonal fruits. Try with lemon basil. From "Jennifer Roethe Kersten" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Changing To Low Fat Cooking Recipe By :Lisa Balbach Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Changing to Low Fat Cooking By Lisa Balbach You can alter recipes, change the way you prepare foods and alter your cooking methods to reduce the amount of fat in the foods you prepare. My family does use these methods and they do work! Steps to Altering the Recipe 1. Use applesauce or fruit purees in place of butter and oil in baked goods. (I have used applesauce in cake and bread recipes - it is delicious. I've also used a product called Lighter Bake (made of fruit purees) in cakes and breads - it is also very good). 2. Use skim milk instead of whole milk. 3. Replace heavy cream with evaporated skim milk or low fat yogurt. (I usually use low fat yogurt). 4. Sour cream can be replaced by low fat yogurt or cottage cheese. (I've put yogurt into beef stroganoff rather than sour cream and it still tasted great!). 5. Substitute two egg whites for one whole egg (three egg whites for two whole eggs). Altering the way food is prepared 1. Trim all visible fat from meats before it is prepared 2. Cook with non stick pans and cooking spray rather than using butter/oil 3. Add vegetables or extra pasta to meat dishes to decrease the amount of meat you consume 4. Cook with sharp cheeses and reduce the amount of cheese that you add (because the flavor is stronger, you don't have to use as much). 5. Cook with non fat cheeses or mix non fat with regular cheese. (Sometimes non fat cheeses don't melt very well, if you mix them with regular cheese, the texture is better when melted). 6. Make marinades with chicken stock rather than oil 7. Chill stocks, soups and stews, then remove the congealed fat and reheat. Altering the Cooking Methods 1. Grill meat or roast it on a rack so the fat can drip away. 2. Steam vegetables. 3. Saute using water, broth, wine or cooking spray. 4. Try stir frying in chicken stock rather than oil. 5. Brown meats, drain the excess fat by tilting the pan and spooning it out (you can also use paper towels to soak up the fat. After the fat is removed, rinse the meat with water and then reheat it. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cheesy Ham Casserole Recipe By :Desperation Dinners! Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces angel hair pasta 2 teaspoons vegetable oil 1 small onion -- for 1/2 c chopped 1/2 medium green bell pepper -- for 1/2 c chopped 1/2 teaspoon minced garlic 8 ounces lean ham -- Jones Lean Choice , diced 14 1/2 ounces diced tomatoes 14 1/2 ounces stewed tomatoes -- Hunt's black pepper -- to taste 1 cup shredded 2% Cheddar Cheese -- sharp Bring 2 1/2 quarts of unsalted water to a boil in a covered 4 1/2-quart or larger Dutch oven or soup pot. When the water reaches a rapid boil, add the angel hair pasta and cook until firm-tender, 4 minutes. Meanwhile, heat the oil in an extra-deep 12-inch nonstick skillet that has a lid over medium-high heat. Peel and finely dice the onion, adding it to the skillet as you dice. While the onion is cooking, seed and chop the bell pepper, adding it as you chop. Add the garlic and ham and cook until the ham starts to brown, 2 to 3 minutes. While the ham mixture cooks, drain both cans of tomatoes, adding them to the skillet when the ham has slightly browned. Stir well. Set the skillet off the heat. When the pasta is done, drain well and stir it into the skillet. Return the skillet to medium heat, add the black pepper, and continue to cook, uncovered for 2 minutes. Sprinkle the cheese over the pasta mixture and cover the skillet. Cook until the cheese melts, about 2 minutes. THen uncover the skillet and continue to cook until most of the liquid has evaporated, about another 2 minutes. Remove the skillet from the heat and cut the pasta mixture into 4 sections, taking care not to scar the skillet bottom. Serve at once. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 9 WW points I made this for dinner the other night, and enjoyed it by myself. My husband has bad memories of ham casseroles from childhood, so he didn't want any. It's not really a casserole since it is all done on the stove top in a skillet. I liked it. It is vaguely reminiscent of a jambalaya, but no spice. * Exported from MasterCook * Chocolate-mint Sorbet Recipe By :Herbfarm Cookbook by Jerry Traunfeld 2000 Serving Size : 10 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup sugar 3 cups water 6 four-inch sprigs peppermint or chocolate mint or spearmint 6 ounces premium bittersweet or semisweet chocolate -- chopped 1/4 cup unsweetened cocoa 1. Syrup: bring the sugar and water to a boil in a medium saucepan. Add the mint, cover, remove from heat and steep for 30 minutes. Strain and return the syrup to the saucepan. 2. Sorbet: return the syrup to a simmer .Add the chocolate and cocoa, remove the pan from the heat, and whisk until smooth. Refrigerate the mixture until thoroughly chilled. Freeze in an ice cream maker according to the manufacturer's directions. TIP - Look for quality chocolate such as Callebaut, Valrhona or El Rey. Description: "triple hit of chocolate - chocolate-mint, bakers chocolate and cocoa." Yield: "5 cups" From PatH - - - - - - - - - - - - - - - - - - - NOTES : Chocolate sorbet delivers a chocolate hit without the heaviness of most other chocolate desserts. This version, made with best-quality chocolate, has a satisfying chewiness and deep flavor, while the infusion of fresh mint sprigs magnifies the cool and refreshing qualities of the sorbet. * Exported from MasterCook * Cinnamon Basil Sorbet Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Cups Apple Juice 2 Cups Sugar 4 Large Sprigs Cinnamon Basil Juice of 1 Lemon -- Grated Rind of 1 Lemon Combine apple juice and sugar in a sauce pan and heat until sugar is just dissolved. Add cinnamon basil and cover. Let steep 30 minutes. Strain out basil. Add lemon juice and rind. Chill thoroughly. Prepare in ice cream maker according to manufacturers instructions or pour in a shallow dish and place in freezer, stirring about every 30 minutes, until frozen. Recipe makes 4-6 servings. From "Jennifer Roethe Kersten" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Citrus Vinaigrette Recipe By :Garden Cuisine, Paul Wenner, p330 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large orange -- juiced 1/2 lime -- juiced 2 tablespoons seasoned rice vinegar 2 teaspoons Sucanat 1/4 teaspoon salt 1/2 teaspoon dried tarragon Makes 3/4 cup Another perfect complement to your EssentialSalad -- simple yet complex in flavor! Whisk all the ingredients together in a small bowl. Toss with the salad just before serving. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cooking Lots Of Bacon Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** If you buy a brand that comes with a wrapper with lots of prints, likely some of that print provides instructions for cooking a lot at one time. Especially if you are buying a reduced fat turkey bacon or soy bacon - there will be instructions. I would bake it - transfer to plenty of paper towels put on cookie sheets. Baking is less messy than frying and its the easiest way I know of to cook it for a crowd. Lay the bacon on rimmed baking sheets and bake at 350 F for 10 to 12 minutes, turning slices over halfway through cooking. Thick-sliced bacon will take about 18 minutes. i meant to mention that restaurants cook this ahead; drain well, and reheat it. again an oven is a good way to reheat, too. around 350F [PatH ] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cooking On Your Car Engine Recipe By :Holly Ocasio Rizzo Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** I have seen this done on tv but have never tried it ... have any of you used this method to cook something?? If so ... was it successful?? A little road skill can feed the driver Holly Ocasio Rizzo, Chronicle Staff Writer Wednesday, June 6, 2001 (c)2001 San Francisco Chronicle URL: http://www.sfgate.com/cgi-bin/article.cgi?f=/chronicle/archive/2001/06/06/FD129871.DTL In California, it's illegal to watch television and drive at the same time. But it isn't illegal to cook. In fact, about a decade ago, Campbell's Soup Co. predicted we'd all be driving with microwave ovens by the turn of the century. The century turned, and automobile microwaves didn't. Too bad, since PG&E lets the blackouts roll right about supper time, when it says computers are still on at work while appliances are kicking in at home. Don't let a blackout foil you. And don't buy stock in propane or charcoal. Supper can be ready when you pull into the driveway. Just reach under the hood, and din-din is served. All you need to fix a drive-around meal are a destination and a car or pickup truck with an engine that has space enough next to the manifold - the hot part - to hold the food you want to cook. You'll also need some practice, because each engine cooks differently. I've cooked for years on my Nissan Z24. It's a four-cylinder model installed in a 1986 pickup truck. It has given me ham steak and sweet potatoes in the Arizona wilderness, peppery shrimp at the beach in Southern California. Why cook on an engine? Because. Because it saves time. Because as long as you're paying more than $2 a gallon for gas, you might as well harness that engine heat. Because nobody believes it's possible. But it is indeed possible, in fact probable, if you start with prepared foods. I started with a breakfast sandwich from the supermarket's frozen-food section, carefully double-wrapping it in foil the way I imagined Wayne Gretzky tucking away a hockey puck after a game. As the truck zig-zagged down a curvy mountain road, I imagined what it would be like to unwrap my special morsel at my desk and tell my desk mate, "I cooked this on the way to work." When I got to the parking lot and opened the hood, there was no morsel. It apparently had escaped, perhaps jarred loose by a pothole. The next time, I wrapped up two breakfast sandwiches. I snuggled each one against the manifold under some little black hoses that seemed to hold them in place. I drove. I drove until, about halfway to the office, traffic stopped for a wreck to clear. Soon, the air vents pulled in the faint aroma of burned English muffin. Those trials taught me two fine points of engine cooking: Fasten down the food, and shorten your cooking mileage if you get stuck in traffic. Soon my luck changed. I treated my desk mate to shrimp with hot pepper sauce, a 35-mile recipe from one of the few engine-cuisine cookbooks, "Manifold Destiny," now in a revised edition (Random House, 1998). A cookbook turns up a cook's inventiveness. Not that I'm a big cook, but I was valedictorian of my class at McDonald's Hamburger High. On a springtime trip to Albuquerque, I hankered for ham. It had been an all- day drive, wobbling over back roads from Peach Springs, Ariz., to the Grand Canyon. Was I sure hungry! In Williams, Ariz., I pulled over for some ham, sweet potatoes and foil. With the food wrapped in small packages, I wandered to a campsite near Cottonwood. Boy, did the engine smell good when I got there. A dog at another campsite howled as the truck passed. I pulled into my site, and - horrors! - there were other campers next door. Would it gross out my neighbors if I took the oven mitt and tongs from the toolbox and plucked out the little foil packages under the hood? I waited for them to leave. I waited and waited. Unable to wait longer, I lifted the hood and took out the bundles, unwrapping that delicious-smelling ham and sweet potatoes onto a metal camp plate. It was almost sundown. A fox trotted down the non-neighbor side of the campsite. It was followed by a neighbor, who never even noticed I was dining on hot food without benefit of campfire or stove. Which just goes to show you people won't bat an eye, so don't be shy. As Yogi Berra said, "If you come to a fork in the road, take it." From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Corn Tabbouleh Salad Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cups Bulgur wheat 1 teaspoons Finely minced garlic 1 cups Water 1 tablespoons. Olive Oil 1 Granny Smith apple -- cored -- and cut into 1/4" dice 1/2 cups Golden raisins 2 tablespoons Fresh lemon juice 2 cups Fresh corn kernels -- cooked 1/2 Seedless cucumber -- peeled -- and cut into 1/4" dice 4 Ripe plum tomatoes -- cut -- into 1/4" dice 3 Scallions -- (with 3" of the green left on) -- thinly -- sliced on the diagonal 1/2 cups Basil leaves -- thinly -- slivered Salt to taste Freshly ground black pepper -- to taste Bulgur wheat is readily available in most supermarkets and specialty food stores. If you prefer another grain, you can easily substitute cooked rice, barley or couscous. When mixing the salad, use a fork to keep grains from sticking together. 1. Combine the bulgur, garlic, water and olive oil in a large bowl. Mix together, then set aside for 30 minutes. 2. In another bowl, mix the diced Granny Smith apple and golden raisins with lemon juice to prevent the apple from discoloring. 3. After 30 minutes, fluff the bulgur well with a fork. Add all the remaining ingredients, using a fork to combine and fluff the salad. Note: Recipe originally called for 1/4 c. olive oil. From "Jennifer Roethe Kersten" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Corn, Black Bean And Pita Bread Salad Recipe By :Gourmet, August 1997 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Mediterranean Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pita loaves -- 6 inch 3 cups cooked black beans -- (about two 1-pound cans) 4 ears fresh corn 1 cup red onion -- finely chopped 1 1/2 cups celery -- finely diced 3 tablespoons balsamic vinegar 1 tablespoon extra-virgin olive oil 2 ounces lowfat feta Preheat oven to 375 F. Halve pitas horizontally and sprinkle rough sides with salt and pepper to taste. On a baking sheet toast pitas, rough sides up, in middle of oven until golden, about 5 minutes, and break into bite-size pieces. Rinse and drain beans in a colander. In a kettle cover corn with water and bring to a boil. Drain corn and when cool enough to handle cut kernels from cobs into a bowl. Add pita pieces, beans, remaining ingredients, and salt and pepper to taste and toss to combine. Each serving about 407 calories and 10 grams fat (23% calories from fat). - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Couscous With Lentils, Tomatoes And Basil Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tbsp Sauteing liquid 1 med Onion -- Chopped 1 1/2 cups Water 1 cups V-8 Vegetable Juice -- Or -- (Used V8 W/ A Little Picante Sauce Stirred in) 1 cups Brown Lentils -- Rinsed, Drained 1 Bay leaf 1 cups Whole wheat couscous 1 med Tomato -- Coarsely Chopped 1/2 cups Chopped fresh basil 2 Tbsp Grated Parmesan cheese -- Optional Saute onion in liquid of your choice for 2-3 minutes or until tender. Stir in the water, juice, lentils, and bay leaf; bring to a boil. Reduce the heat to low; cover, and simmer for 30 to 45 minutes, or until the lentils are soft but not mushy. Remove the pan from the heat and discard the bay leaf. Stir in the couscous, tomatoes, basil, and Parmesan. Cover and let stand for 5 minutes or until the couscous is soft. Uncover and fluff with a fork to separate the grains Serves 4. This is from the latest Nutrition Action Newsletter, slightly modified to remove margarine. It is very tasty. Recipe typed by: Bob Simmons Converted to MM by Donna Webster Donna@webster.post.demon.co.uk From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curried Lamb In Pita Bowls Recipe By :Desperation Dinners! Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound 95% lean ground beef -- or lean ground lamb 1 teaspoon vegetable oil 1 large onion -- for 1 cup chopped 2 teaspoons minced garlic -- bottled 2 teaspoons minced ginger -- bottled 1 1/2 teaspoons curry powder 1 teaspoon cumin 1/2 teaspoon paprika 1/2 teaspoon turmeric 1/2 teaspoon salt 8 ounces shredded carrots -- packaged 1/4 cup mango chutney 13 3/4 ounces artichoke hearts -- in water 7 3/4 ounces chickpeas -- canned 2 pita bread rounds 3 tablespoons cornstarch 1/4 cup water 2 cups plain lowfat yogurt -- Stonyfield Turn on toaster oven or oven to 400F. If meat is frozen, run it under hot water so you can remove any packaging. Place the meat on a microwave-safe plate and microwave 3 minutes, uncovered, on high, to begin defrosting. Meanwhile heat oil in a 12" nonstick skillet over medium heat. Peel and coarsely chop the onion, adding it to the skillet as you chop. Add the meat (fresh or partially defrosted) to the skillet and raise the heat to high. Cook, turning and breaking up the meat occasionally. WHile it cooks, add the garlic, ginger, curry powder, cumin, paprika, turmeric, and salt, stirring well to coat. Stir in the carrots and chutney. Drain the artichoke hearts and drain and rinse the chickpeas, and add both to the skillet. Reduce the heat to medium-high and continue to cook until the meat is crumbled and brown, about 8 minutes. Meanwhile, wrap the pita bread rounds in aluminum foil and place in the toaster oven or oven until warmed through, 6 to 8 minutes. Combine the cornstarch and water in a small container with a lid. Shake well until the lumps disappear, then set aside. When the meat is cooked through, reduce the heat to medium and gently stir in the yogurt. Shake the cornstarch mixture again and drizzle it evenly over the stew. Stir gently but thoroughly, then simmer until the yogurt is heated through and the sauce is thick, 2 to 3 minutes more. To serve, cut the pitas in half, place each in an individual serving bowl, and open to form a pocket. Ladle 1 1/2 cups stew into each pocket and serve. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 9 WW points Here's another recipe from Desperation Dinners! I made this with the ground lamb indicated, and the flavor was wonderful, but there was a lot of grease. If you are watching your fat intake, definitely go with the 95% lean ground beef (which the recipe also suggested). When I saw the fat content for the lamb, I almost could hear my arteries hardening - but my grocery store didn't have lean ground lamb. * Exported from MasterCook * Dillicious Lemon Chicken Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cups Lowfat Sour Cream 1 Tbsp Minced Fresh Dill Weed -- Or (1 Tsp Dried Dill) 1 Tsp Lemon Pepper -- Or (Regular Pepper) 1 Tsp Lemon Zest 4 Skinless Boneless Chicken Breasts An easy, flavorful low-fat dish from The Looney Spoons Low Fat Cookbook. Preheat oven to 425F. Combine sour cream, dill, lemon pepper, and lemon zest in a small bowl. Spray a medium casserole dish with nonstick cooking spray. Spread 1/4 of the lemon dill sauce over the bottom of pan. Arrange chicken breasts on top of sauce in a single layer. Pour remaining sauce over chicken. Spread evenly. Bake uncovered for 30-35 minutes, until chicken is tender and no longer pink. Yield: 4 servings - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Four Corn Pie Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Eat-LF Mailing List Mexican & Southwestern Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 canned corn -- drained -- (15-oz cans) 1 small can creamed corn 1 can white hominy, canned -- drained 1 Old El Paso chopped green chiles -- small can -- (4.5-oz can) 1 cup Egg beaters(r) 99% egg substitute -- 1 carton -- or 4 eggs scrambled Mix all ingredients, bake at 350 for 1 hour. I've added cheese and/or tomatoes to it and it's great! An easy crowd-pleaser. And the hominy is always a good topic of conversation. Sallie Source: "Sallie Chase Johnson" From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : To calculate nutrition I assumed the can sizes and brands listed. I didn't have a can of white hominy or creamed corn on hand to check their net weight. The program assumes a can is 1 cup hominy and 1/2 cup creamed corn; this seemed reasonable to me. Here's a recipe that I had at my friend Sallie's house when visiting DC over Memorial Weekend. It fast, easy and yummy. You can use almost any size cans of corn, according to Sallie. * Exported from MasterCook * Fresh Corn Salsa With Chipotle Recipe By :Jeanne Jones Cook It Light (column) 2001 Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Salsa Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Dressing: 1/4 cup fresh lime juice 1 tablespoon canola oil 1/2 teaspoon salt 2 tablespoons water 2 teaspoons sugar 2 teaspoons chili powder 1/4 teaspoon freshly ground black pepper 1/4 teaspoon ground red chipotle pepper -- see notes 2 garlic cloves -- pressed or minced 2 tablespoons finely chopped fresh cilantro Salsa: 6 ears fresh sweet corn -- see directions 1 roasted red bell peppers -- peeled and diced 1 large tomato -- diced 1 jalapeno pepper (seeds removed) -- finely chopped 6 scallions (white only) -- finely chopped -- (1/2 cup) Cook the corn; cut kernels from the cob (4 cups kernels) To make the dressing, combine the lime juice, oil and salt in a small bowl and stir until the salt is completely dissolved. Add the water, sugar, chili powder, pepper and chipotle pepper and allow to stand for 5 minutes. Stir in the garlic and cilantro and set aside. In a large bowl, combine the corn, red pepper, tomato, jalapeno and scallions and mix well. Add the dressing and again mix well. Refrigerate for several hours or overnight before serving. Just before serving, toss again. Each 1/2-cup serving contains approximately: 102 calories; 3 gm fat; 0 mg cholesterol; 155 mg sodium; 20 gm carbohydrates; 3 gm protein; 3 gm fiber. S(Internet Address): "http://www.buffalonews.com/editorial/20010530/1029584.asp" Yield: "4 cups" From PatH - - - - - - - - - - - - - - - - - - - NOTES : This recipe is a perfect way to enjoy fresh summer corn when it's at its best. The chipotle pepper adds a smoky flavor to the salsa. Dried chipotle is bottled in ground or in granules. * Exported from MasterCook * Frozen Fruit Salad #2 Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups Seedless Red Grapes -- Halved 1 1/2 cups Sliced Banana -- Ripe -- (3 Med) 1 1/2 cups Grapefruit Sections -- (2 Lg) 1 1/2 cups Fresh Pineapple -- Cubed 1 1/2 cups Unsweetened Pineapple Juice 1/4 cups Water 1/3 cups Frozen Orange Juice Concentrate -- Thawed, Undiluted Combine all ingredients in a large bowl. Pour into a 13- x 9- x 2-inch baking dish. Cover and freeze 8 hours or until firm. Let stand at room temperature 1 hour before serving or until slightly thawed. Serving size: 1 (4-1/2- x 3-1/4-inch) piece Per Serving (excluding unknown items): 132 Calories; trace Fat (3.1% calories from fat); 1g Protein; 33g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 2mg Sodium. Exchanges: 2 Fruit. WW Points 2.5 From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruity Rice Salad Recipe By :VEGETARIAN COOKING by Linda Fraser Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup mixed brown and wild rice 1 yellow bell pepper -- seeded and diced 1 bunch scallions -- chopped 3 celery ribs -- chopped 1 large beefsteak tomato -- chopped 2 green-skinned eating apples -- chopped 6 ounces chopped dried soft apricots 4 ounces raisins DRESSING: 2 tablespoons apple juice 2 tablespoons dry sherry 2 tablespoons light soy sauce 1 dash Tabasco sauce 2 tablespoons chopped fresh parsley 1 tablespoon chopped fresh rosemary salt and black pepper -- to taste 1. Cook the rice in a large saucepan of lightly salted boiling water for about 30 minutes or according to the directions if using a mix. Cook until tender, do not overcook. Rinse the rice under cold running water to cool quickly; drain thoroughly. 2. Place the pepper, scallions, celery, tomato, apples, apricots, raisins and cooked rice in serving bowl and mix well. 3. In a small bowl, mix together the ingredients for the dressing with a pinch each of salt and pepper. Taste and adjust seasoning. 4. Pour dressing over rice and toss. Serve at room temperature at once OR chill for later. VARIATION: Substitute dried soft apples for fresh. From PatH - - - - - - - - - - - - - - - - - - - NOTES : Appetizing and colorful rice salad combining many different flavors. Ideal for a packed lunch or picnic. the dressing looks like a good one for things like spinach and onion salad with nuts and beans. etc. lowfat picnic idea or a portable lunch idea * Exported from MasterCook * Fusilli Salad With Lentils Recipe By :NOODLES: Cornealia Schinharl Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup dried lentils salt 8 ounces fusilli 1 bunch green onions 4 young carrots 1 red bell pepper 1 bunch chives 1 tablespoon red wine vinegar 2 tablespoons balsamic vinegar salt and black pepper 1/2 teaspoon hot paprika 4 tablespoons olive oil 4 teaspoons creme fraiche (or sour cream) -- optional garnish 1. Cover lentils with plenty of water, bring to a boil, cover and cook over medium heat 25 to 35 minutes or until tender but not mushy. 2. For fusilli, bring plenty of water to boil. Add salt and fusilli and cook until tender but still firm. Rinse with cold water and drain. 3. Clean green onions, wash and chop finely. Peel carrots and julienne. Clean bell pepper and cut into thin strips. Cut chives into 1/8inch pieces leaving a few chives long for garnish. 4. Mix vinegars with salt, pepper and paprika. Whisk in oil. Drain lentils and mix with fusilli, vegetables and dressing. Season and spoon onto plates. Serve garnish with share of creme fraiche. ERROR: book claims, with creme fraiche, 351 cals, 10g fat per serving. The analysis below excludes the creme fraiche; treats it as optional and still the analysis do not agree. Copyright: "Barrons 0764112783" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Gazpacho Pasta Salad Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb. penne pasta -- ridged is best (or ziti) 1 cup frozen corn kernels 1 can kidney beans -- rinsed well, or black beans 1 cup cucumber -- *diced with skin on or "burpless" 3 scallions -- sliced (3 to 6) 1 large yellow bell pepper -- diced or orange pepper Dressing: 14 1/2 ounces diced tomatoes -- 1 can with juices 2 tablespoons extra virgin olive oil 1 tablespoon chili powder 1/2 tablespoon oregano -- or basil or fresh snipped chives 1 tablespoon dried parsley -- or fresh chopped to taste 1 pinch fresh ground pepper 1/2 teaspoon garlic powder -- (to 1 tsp) * Cucumber should be English or Burpless Cucumber Prepare pasta al dente, adding frozen corn during last 4-5 minutes of boiling. Drain. Meanwhile, chop veggies. Place tomatoes in salad or pasta bowl, add olive oil, herbs, garlic and black pepper. Mix well, add beans and stir. Toss in scallions and drained pasta/corn. Add chopped cukes and peppers, mix well. Adjust for pepper or more herbs, refrigerate overnight. Stir well and check for seasonings before serving. From hdeacey1@sympatico.ca - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Gratin Of Young Artichokes And Olives Recipe By :The Mediterranean Vegan Kitchen, Donna Klein Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons fresh lemon juice 12 small artichokes -- (egg-size) -- or 6 medium globe artichokes -- (about 6 ounces each) 1 cup soft plain white bread crumbs 4 tablespoons olive oil 3 medium onions -- thinly sliced -- (about 6 ounces each) 2 large garlic clove -- finely chopped 1/4 cup Nicoise olives -- pitted and chopped -- or other good-quality black olives 1/4 cup finely chopped fresh flat-leaf parsley Salt and freshly ground black pepper -- to taste 1 cup low-sodium canned vegetable broth -- reduced over high -- heat to 1/3 cup Preheat oven to 350 degrees F. Fill a medium bowl with water and add the lemon juice. Set aside. With a sharp, serrated knife, cut about 1/2 inch off the medium ones. Pull off and discard the tough, green outer leaves to expose the pale green hearts. Trim the dark stem end of each artichoke. Quarter the small artichoke hearts, or cut the medium hearts lengthwise into 8 wedges. With a small spoon or your fingers, scrape out any prickly inner leaves. As you work, drop the artichokes into the lemon water to prevent browning. Spread the bread crumbs in a single layer on a light-colored baking sheet (a dark surface tends to overbrown them). Toast in the oven until lightly browned, stirring once or twice, 3 to 5 minutes. Set aside. Set oven temperature to 425 degrees F. In a large nonstick skillet, heat 2 tablespoons of the oil over medium heat. Add the onions and cook, stirring often, for 3 minutes. Add the garlic and cook, stirring constantly, 2 minutes. Add the toasted bread crumbs and stir well to combine. Remove the skillet from the heat and add the olives, parsley, salt, and pepper, stirring well to combine. Set aside. Brush a shallow 12 X 8-inch baking dish with half the remaining oil. Drain the artichokes and pat dry with paper towels. Arrange one-third of the onion mixture in the prepared dish. Spread half the drained artichokes over the onion mixture. Repeat, ending with the remaining third of the onion mixture. Pour the broth carefully around the edges of the dish. Season the top lightly with salt and pepper, then drizzle with the remaining 1 tablespoon oil. Cover the baking dish tightly with foil and bake for 20 minutes. Reduce the oven temperature to 350 degrees F. Cook until artichokes are almost cooked through and tender, about 10 minutes for the small, 15 to 20 minutes for the medium. Uncover the dish and bake for 10 minutes, or until the artichokes are tender when pierced with the tip of a sharp knife and the top is browned. (If the mixture appears too dry, add more broth as necessary around the edges of the dish.) Let cool slightly. Serve warm. Yield: Makes 4 servings From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Greek-style Tofu Salad Recipe By :Vegetarian Times Magazine, July 1995, page 34 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Mediterranean Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 1/4 cup red wine vinegar 1 teaspoon kosher salt or regular salt 1/2 teaspoon black pepper 1 tablespoon sliced fresh basil leaves 1/2 teaspoon dried oregano 1 pound extra-firm water-packed tofu -- drained -- and cut into 1/2-inch cubes 1 ounce lowfat feta cheese -- crumbled 1 large cucumber -- peeled and sliced -- OR 2 medium 1 small red onion -- thinly sliced 4 ounces canned pitted black olives -- drained MAKES 6 SERVINGS. LACTO In a large bowl, combine oil, vinegar, salt, pepper, basil and oregano; whip with fork until slightly thick. Add tofu cubes and marinate 1 hour, stirring occasionally. Add all remaining ingredients, toss lightly and serve. Makes 6 servings. PER SERVING: 136 CALORIES; 7 G PROTEIN; 10 G FAT; 10 G CARBOHYDRATE; 4 MG CHOLESTEROL; 600 MG SODIUM; 2 G FIBER From Kathleen - - - - - - - - - - - - - - - - - - - NOTES : This salad is wonderful! I didn't expect it to be great, so now I'm wondering why I even decided to try it. The tofu is uncooked and I thought I would not like that, but the marinade makes the tofu very flavorful. We will definitely make this again. I skipped the oil and used a total of 6 tablespoons of seasoned red wine vinegar. I used fat-free feta and reduced fat White Wave tofu. It is very quick to put together. Kathleen * Exported from MasterCook * Green Tea Powder On Fish Recipe By :Mark Bittman Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Green tea powder, salt enhance fish MIX ADDS SUBTLE, SMOKY FLAVOR BY MARK BITTMAN New York Times Green tea, which has moved well into the mainstream as a drink lately, has another, more potent use: in cooking. A sprinkling of the finely powdered green leaves, dusted over simple broiled fish as if it were freshly ground black pepper, adds a subtle, smoky flavor that instantly changes the nature of the dish. For a surprising accent, mix a little salt with the green tea, as the Japanese sometimes do. Both green and black tea come from the same bush, Camellia senensis, but black leaves are fermented and the green are simply dried. The flavors of all teas vary widely, and although black teas are stronger, green have more herbal overtones, making them suitable for use with food. Green tea powder, meant to be used as a condiment, can be found in Japanese specialty shops, but it is relatively expensive and not really essential. When I ran out, I tried grinding my own from some plain green tea bought at my local Asian market. If there were differences they were lost on me. The clear taste of the powder is ephemeral, but it seems to have the ability to cut through stronger flavors, especially when teamed with lime or lemon juice. It's good sprinkled on broiled chicken or Cornish hen, for example, but I like it best on full-flavored fish, including halibut, swordfish, red snapper, bluefish and mackerel. With white-flesh fish, the tea tastes best teamed with butter and lemon; fish with dark flesh is complemented by sesame oil and lime -- though none of this is dogma. I cook both types of fish under the broiler, as close to the heat source as possible. The salt, tea and citrus are added just before serving to keep their flavors as bright as possible. You can use an electric coffee grinder or a spice grinder to turn the leaves into powder, but clean them thoroughly before processing the tea. Either wipe the grinder well, first with a barely damp paper towel and then with a dry one, or grind a couple of tablespoons of rice to a powder, empty them out and wipe the grinder with a paper towel. You can repeat the process after you grind the tea, although its flavor is so mild that you probably won't notice the next time you grind coffee or spices. Published Wednesday, June 6, 2001, in the San Jose Mercury News (c) 2000 The Mercury News. Copied with permission. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Greens With Balsamic Vinaigrette Recipe By :Light & Tasty (Taste of Home's) Magazine June/July 2001 Serving Size : 5 Preparation Time :0:00 Categories : Eat-LF Mailing List Salad Dressings Salads Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon Dijon mustard 1 1/4 cup water 2 tablespoons olive oil or canola oil 1/4 cup balsamic vinegar 1 tablespoon minced fresh basil 1 1/2 teaspoon pepper Salad greens and vegetables of your choice In a jar with a tight-fitting lid, combine the first six ingredients; shake well. Serve over salad. Yield: 2/3 cup vinaigrette. (2 Points) S(Scanned & MC formatted): "hd1940@yahoo.com" Yield: "2/3 " - - - - - - - - - - - - - - - - - - - NOTES : Nutritional Analysis: One serving (2 tablespoons vinaigrette) equals 53 calories, 6 g fat (1 g saturated fat), O cholesterol, 77 mg sodium, 1 g carbohydrate, trace fiber, trace protein. Diabetic Exchange: 1 fat. Using MC Nutritional Analysis and the above Analysis the Point value is 2. * Exported from MasterCook * Guaccabonzo Recipe By :Garden Cuisine, Paul Wenner, p325 Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Dips Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup cooked garbanzo beans -- drained 1 clove garlic 4 green onions -- finely sliced 1/2 tomato -- diced 1/2 avocado 1 1/2 teaspoons lemon juice 2 teaspoons chili peppers -- finely chopped 1/4 teaspoon salt leaf lettuce -- for serving Pretty catchy name, don't you think? Try this delicious, reduced-fat version of guacamole with baked tortilla chips or as a topping on burritos or tostados. Makes 2 cups. Place the drained garbanzo beans and garlic in a food processor and process until smooth. Add the green onions, tomato, avocado, lemon juice, chili peppers, and salt. lend in short bursts until chunky. Serve on a bed of fresh leaf lettuce. Pass the chips, please! From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Harissa Recipe By :JOSLIN DIABETES HEALTHY CARBOHYDRATE COOKBOOK Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 small dried red chile peppers 4 cloves garlic -- peeled and quartered 2 teaspoons caraway seed 1 teaspoon cumin seed 1 teaspoon coriander seed 1/2 teaspoon salt -- optional 7 tablespoons olive oil -- plus 1 teaspoon olive oil -- divided use In a small saucepan, bring the chiles and garlic to a boil in water to cover. Remove from the heat and let stand for 1 hour. Meanwhile, using a spice mill or a mortar and pestle, grind the spices. Set aside. Remove the chiles and garlic, reserving the cooking liquid. Pat dry with paper towels and finely chop. Using the spice mill or mortar and pestle, grind or mass together the spices, chiles and garlic until they form a thick paste. Stir in 7 tablespoons olive oil and 3 tablespoons of the reserved cooking liquid. Store in the refrigerator in a covered glass jar, covering the top of the paste with the remaining 1 tsp olive oil. Use within 3 months, replacing the top layer of olive oil after every use. NUTRITION; Joslin choices: Free. Serving size is 1/4-tsp or less. (C) 2001 Bonnie Sanders Polin and Frances Towner Giedt; Fireside 0684864517 Source: "Harbor Island: Dinner at Sunset" From PatH - - - - - - - - - - - - - - - - - - - NOTES : Great to have on hand to season couscous, polenta, salads, soups, or stir into nonfat yogurt and spoon over steamed vegetables. It's a paste. * Exported from MasterCook * Hearty Lentil And Pasta Soup Recipe By :PRESSURE COOKING FOR EVERYONE by Rodgers and Ward Serving Size : 12 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 4 ounces pancetta -- coarsely chopped 1 large onion -- chopped 4 medium celery ribs -- 1/2-inch dice 5 medium carrots -- 1/2-inch dice 3 cloves garlic -- chopped 1/2 teaspoon dried thyme 1/2 teaspoon dried oregano 1 bay leaf 1 pound dried lentils -- rinsed 15 ounces canned tomatoes in juice -- drained puree the tomatoes in a blender 5 cups water 2 cups low sodium beef broth 1 teaspoon salt -- plus more to taste 1/4 teaspoon ground black pepper -- plus more to taste 8 ounces small pasta such as 1.5-cups ditalini freshly grated parmesan cheese -- for serving 1. In a 5 to 7 quart pressure cooker, heat the oil over medium heat. Add the pancetta or bacon and cook, turning occasionally, until crisp, about 5 minutes. Using a slotted spoon, transfer the meat to paper towels and set aside. 2. Pour out all but 2 tbs of the fat in the pot. Add onion, celery, carrots, garlic and cook stirring occasionally, just until the vegetables begin to soften, about 3 minutes. Stir in the thyme, oregano and bay leaf. 3. Inspect the lentils and remove stones. Add the lentils to the pot and stir well. Stir in the tomatoes, then the water and stock. Season with 1 tsp salt and 1/4 tsp pepper. 4. Lock the lid in place. Bring to high pressure over high heat. Adjust the heat to maintain pressure. Cook for 8 minutes. Remove from the heat and quick-release the pressure. Open lid, tilting it away from you to block any escaping steam. 5. Check the lentils for doneness; they should be barely tender. If necessary, simmer, uncovered until tender. Season the lentils with additional salt and pepper. Stir in the pancetta. 6. Meanwhile, in a large pot of lightly salted water over high heat, cook the pasta until barely tender, about 10 minutes. Drain well. 7. To serve spoon the pasta into bowls and top with the soup. Serve immediately with the cheese passed on the side. TIP - Leftover soup will thicken upon standing; thin with additional stock or water. IDEA - Freeze serving portions of the soup after step 5. Do not thaw. Gently reheat, breaking up the block of soup as it heats, and adding water as needed. Meanwhile cook the pasta for serving. Alternative: freeze extra pasta in an airtight pouch. Boil or microwave to thaw-reheat. Copyright: "2000 Rick Rodgers and Arlene Ward" From PatH - - - - - - - - - - - - - - - - - - - NOTES : Pasta e fagioli - pasta and beans -- is a thick, stand-your-spoon-up-in-the-pot dish. Arlene makes her version with lentils. There is no need to presoak lentils. * Exported from MasterCook * Herbed Couscous And Vegetables Recipe By : Serving Size : 4 Preparation Time :0:25 Categories : Eat-LF Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cups Sliced Fresh Mushrooms 1 cups Water 1 Med Tomato -- Chopped 1 Dash Pepper 1 Tbsp Margarine -- Or Butter 1 Tbsp Snipped Fresh Parsley 1/4 Tsp Salt Fresh Parsley Sprigs -- Optional 1 1/2 Tsp Snipped Fresh Basil 2/3 cups Couscous (Quick Cooking Type) 1 1/2 Tsp Snipped Fresh Oregano Middle Eastern Quick-cooking couscous makes a more interesting alternative to rice and pasta side dishes. Here it teams up with fresh mushrooms and tomatoes. For the most flavor, use fresh herbs. In a medium saucepan cook mushrooms in hot margarine or butter until tender. Carefully add water to saucepan. Stir in snipped parsley, basil, oregano, salt, and pepper. Bring to a boil. Stir in couscous. Remove from heat. Cover and let stand about 5 minutes or until liquid has been absorbed. Stir in tomato. If desired, garnish with fresh parsley sprigs. Calories: 153 Fat: 3.0 gm Carbohydrates: 26.0 gm Protein: 5.0 gm Sodium: 175.0 From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honey Rhubarb Muffins Recipe By :Veggie Life Magazine, March 1998, page 63 Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup oats 3/4 cup unbleached white flour 1 cup diced rhubarb 1 tablespoon baking powder 1/2 teaspoon salt 1/2 cup honey 1/2 cup skim milk 1 large egg 1 tablespoon grated ginger root 1 tablespoon canola oil Paper liners or cooking spray Makes 12 muffins. Lacto/Ovo A golden topped, sweet-tart treat for breakfast or afternoon tea. 1. Preheat oven to 375F. Line 12 muffin cups with paper liners or lightly brush or spray with oil. 2. In a mixing bowl, combine oats, flour, rhubarb, baking powder, and salt. In another bowl, stir together honey, milk, egg, ginger, and oil. 3. Make a well in the dry ingredients and pour the milk mixture into it. Stir just until dry ingredients are moistened. Divide batter among prepared muffin cups and bake 15 to 20 minutes, or until tops are golden and spring back when touched. Nutrition Analysis per Serving: Calories : 116, Sodium (mg): 223, Carbohydrate(g): 23, Protein (g): 3, Fat (g): 2, Fiber (g): 2, Cholesterol(mg): 18 From Kathleen - - - - - - - - - - - - - - - - - - - NOTES : These are very good. My husband is begging me to make more of them, but we are out of rhubarb. I put a few chopped nuts on the top of each muffin and used 1/4 cup Egg Beaters instead of the egg. * Exported from MasterCook * Indonesian Cauliflower Soup Recipe By :ASIAN VEGETARIAN FEAST by Ken Hom Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound cauliflower 1 tablespoon peanut oil 1 tablespoon finely chopped garlic 1 small onion -- finely chopped 1 1/2 teaspoons salt -- divided use 1/4 teaspoon black pepper 1 teaspoon ground coriander seed 2 teaspoons ground cumin 1 quart stock 1/4 pound egg noodles 1 tablespoon finely chopped cilantro for garnish Cut the cauliflower into florets about 1 to 1 1/2 inches wide. Heat a wok or large frying pan and add the oil. Put in the garlic, onion, 1/2 tsp salt, pepper, coriander and cumin and stir fry for 2 minutes. Add the stock and cauliflower and simmer the mixture for 20 minutes or until the cauliflower is cooked. Add the noodles to the simmering soup and cook for 8 to 10 minutes for dried noodles or 4 to 5 minutes for fresh noodles. Add remaining salt and give the soup a good stir. Transfer to a soup tureen and serve at once garnished with green cilantro. Serving Ideas : with fresh bread (toasted perhaps) and a green salad From PatH - - - - - - - - - - - - - - - - - - - NOTES : Cauliflower is a delicately flavored vegetable with a firm texture. In a soup such as this, it retains its pleasing characteristics while combining well with the distinctive flavors of coriander and cumin. The egg noodles add substance to the dish. In it's original Indonesian version, the soup is usually made with beef stock, but I prefer a lighter stock. -kh * Exported from MasterCook * Italian Green Beans #2 Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lb Fresh Green Beans -- Trimmed 3 Pkg Nonfat Chicken Bouillon 2 cups Hot Water -- To 3 C 1/2 cups Grated Parmesan Cheese Freshly Ground Pepper Fresh green beans microwaved in chicken broth and sprinkled with Parmesan cheese. So simple, yet so delicious! Place green beans in a microwave-safe casserole dish. Dissolve bouillon in 2 cups of hot water. Pour over beans. Add enough additional water so that the beans are not quite covered by the liquid. Cover the casserole and microwave on high until beans are just tender, about 5 - 7 minutes, depending on the microwave and dish. Drain and discard liquid. Sprinkle hot green beans with Parmesan cheese and freshly ground pepper. Toss gently. Serve immediately while hot or may be served at room temperature. Yield: 4 - 6 servings. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Janice's Pickled Basil Beans Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds fresh picked green snap beans -- rinsed (3 to 4) -- 8 pint or 4 quart canning jars -- washed with hot -- soapy water and rinsed -- or run through the dishwasher 5 cups mild white vinegar 5 cups water -- (not softened water) 1 tablespoon sugar 1/4 cup pickling salt For each jar: 4 peppercorns 2 garlic cloves -- peeled 4 large basil leaves -- (4 to 6) Trim the ends of the beans. Bring to a boil the vinegar, water, sugar and salt. In the bottom of each jar put the peppercorns, garlic cloves and basil leaves, then pack them with beans, leaving 1/2" head space. Fill the jars with the hot brine, leaving 1/2". Wipe the jar rims and seal. Process 15 minutes in a boiling bath (20 minutes for quarts). Wait about 4 weeks before opening to let the flavors blend and deepen. From "Jennifer Roethe Kersten" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Just Dew It Smoothie Recipe By :Mary and Sara Corpening Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 honeydew melon -- cut into 1" pieces 1/3 cup lemon-lime soda 1 pinch salt (brings out sweet) fresh lime juice with pulp of 1 lime 1 handful ice 1 sprigs mint In a blender, combine the melon (to fit), soda, salt, lime juice and ice until smooth. Pour into glasses and garnish with mint. Optional: add a little mint to the blender for added flavor. Tip: Use a fork to extract more juice from the lime as you squeeze it. Source: "Smoothies: 50 Recipes for High-Energy Refreshment" From PatH - - - - - - - - - - - - - - - - - - - NOTES : For the freshest flavor, do not make more than 24 ounces at a time * Exported from MasterCook * La Victoria Chicken Mole Recipe By :La Victoria Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon vegetable oil -- (1 to 2) 4 pounds skinless boneless chicken thighs -- or turkey 1 cup chopped onion 1 clove garlic -- finely chopped 10 1/2 Cups Salsa such as La Victoria Thick 'N Chunky Salsa 1 cup chicken broth 3 tablespoons chili powder 2 tablespoons creamy peanut butter -- (2 to 3) 2 tablespoons baking cocoa powder Heat oil in large skillet over medium-high heat. Add chicken; cook, turning frequently, for 4 to 6 minutes or until meat is browned on all sides. Remove chicken from skillet. Add onion and garlic to skillet; cook, stirring constantly, for 2 to 3 minutes or until onion is tender. Stir in salsa, broth, chili powder, peanut butter and cocoa. Bring to boil. Reduce heat to medium-low. Place chicken in sauce; cook, uncovered, for 20 to 25 minutes or until chicken is no longer pink near the bone. Serve over steamed white rice. Source: "http://www.lavictoria.com/recipe/recipe.htm" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lake Austin Spa's Tamale Soup Recipe By :Lake Austin Spa Resort, Austin, TX - Chef Terry Conlan Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Soup: 1/4 cup celery -- diced 1/4 cup carrot -- diced 1 cup onion -- diced Olive oil flavored pan spray 1 teaspoon dried oregano 1 teaspoon ground cumin 2 cloves garlic -- minced 4 cups chicken stock 1 cup diced tomato with juice 1/2 cup tomato puree 1/2 cup zucchini -- diced 1/4 cup corn kernels 1 cup garbanzo beans 1 teaspoon adobo paste from canned chipotle peppers Tamales (See recipe) Prepare tamales. They need to be steamed for 90 minutes. While tamales steam, prepare soup. Gently sweat the celery, carrot and onion using the pan spray until the onion has softened, keeping a lid on the pot except when stirring. Add oregano, cumin and garlic. Sweat for a few more minutes. Add the stock and simmer 30 minutes. Add tomato products, zucchini, corn, garbanzo beans and adobo paste. Simmer 10 minutes. Unwrap the tamales, place 2 each in 6 large bottom soup bowls. Ladle soup over tamales. Garnish, if desired, with chopped cilantro, crumbled Queso Ranchero, and a squeeze of lime. Source: "6/01 Food TV: Best of... Spa Destinations" Copyright: "http://www.lakeaustin.com/cooking.htm" From PatH - - - - - - - - - - - - - - - - - - - NOTES : A collection of Terry Conlan's recipes can be found in his cookbook Lean Star Cuisine. * Exported from MasterCook * Lake Austin Spa's Tamales Recipe By :Lake Austin Spa Resort, Austin, TX - Chef Terry Conlan Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Mexican & Southwestern Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups masa harina de maiz 1/2 teaspoon salt 1 1/4 cups warm chicken stock 4 tablespoons light butter -- whipped 6 ounces cooked turkey breast -- shredded 1/4 cup red or green salsa Combine masa, salt and stock. In a large mixing bowl, whip softened light butter until fluffy, then incorporate into masa. Spread a 2 1/2 by 4-inch rectangle of masa mixture onto an 8 by 10 inch aluminum foil rectangle. Combine the chicken and salsa, then place 2 tablespoons lengthwise on the masa. Gently fold over the foil lengthwise. Crimp the masa together. Roll up and close first the long side and finally the ends to form a pocket. Steam, covered with toweling for 1 1/2 hours. Yield: 12 tamales Source: "6/01 Food TV: Best of... Spa Destinations" Yield: "12 pieces" From PatH - - - - - - - - - - - - - - - - - - - NOTES : As demonstrated on TV - whip the light butter. Use hands to make the dough. * Exported from MasterCook * Latin Corn Soup Recipe By :Zorba Paster, MD Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- SOUP: 2 Tbsp Canola margarine 1 large Yellow onion -- diced 5 Tomatillos -- husked and quartered 2 Cloves Garlic -- chopped 3 packages Frozen corn kernels -- thawed -- 10 oz packages 4 cups Chicken stock or canned low-fat chicken broth 1 Cup Frozen peas -- thawed 5 Sprigs Parsley ADDITIONS: 4 ounces canned Mild green chiles -- diced 1/2 Cup Frozen chopped spinach 1 Tbsp Sugar GARNISHES: 24 low-fat baked tortilla chips 8 Tbsp Nonfat plain yogurt Parsley for garnish Salt & white pepper In large heavy pot, melt margarine over medium-high heat. Add onion, tomatillos and garlic; saute about 5 minutes or until onions are translucent. Mix in 3 cups corn, 3 cups chicken stock, peas and parsley. In blender, puree mixture in batches. Return puree to pot, and simmer. Add chilies, spinach, sugar, remaining corn and stock. Continue to simmer, about 15 minutes more. Salt and pepper to taste. Garnish each serving with 3 tortilla chips, 1 Tbsp yogurt and chopped parsley. Source: "Wisconsin Public Radio" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Recipes from a book called Heart-Healthy Low-fat, Guilt-free and Tasty Recipes from the Kitchen of Zorba Paster. Paster is author of "the longevity code." See http://www.wpr.org/zorba/recipe.html * Exported from MasterCook * Lemon Basil Chicken #2 Recipe By :Patricia Mack's 15-Minute Chef Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 4 skinless boneless chicken breast halves 1 teaspoon grated lemon peel 2 tablespoons chopped fresh basil leaves Salt and pepper to taste 1 medium zucchini -- sliced 1 medium red bell pepper -- seeded and cut into strips Juice of half a lemon Heat oil in a 10-inch skillet over medium-high heat. Add chicken breasts, saute for 6 to 8 minutes, turning once, until both sides are golden brown and interior is no longer pink. Add lemon peel, basil, salt, pepper, zucchini, and red bell pepper. Lower heat, cover, and simmer for about 5 minutes. Remove cover. Turn chicken. Drizzle lemon juice over all. Serving Ideas : Italian bread. Field green salad with honey-mustard dressing. Deli rice pudding with fresh strawberries. From PatH - - - - - - - - - - - - - - - - - - - NOTES : simple chicken only 5 g of fat -- menu suggested