* Exported from MasterCook * Egg Noodles With Pork, Eggplant And Oyster Sauce Recipe By :Adapted from Kurumi Hayter; The Noodle Cookbook Serving Size : 2 Preparation Time :0:45 Categories : Eat-Lf Mailing List Meats Oriental Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***P O R K*** 5 ounces boneless pork top loin -- thinly sliced 1 tablespoon low sodium soy sauce 1 tablespoon dry vermouth ***Vegetables*** 3 ounces Italian Eggplant -- or Japanese Eggplant 2/3 cup new potatoes -- (about 2) 2 carrots 1 green onion 1 large garlic clove fresh gingerroot 3 1/3 ounces straw mushrooms -- or less, halved ***sauce*** 1 cup chicken broth 1 tablespoon oyster sauce 1/2 teaspoon honey 1 tablespoon cornstarch -- rounded freshly ground pepper 3 drops sesame oil ***** 1 tablespoon safflower oil -- for frying 5 ounces cooked egg noodles -- drained PORK: Cut the boneless loin 'chop' into 1/2" strips. Then diagonally slice (1/4" thick: cross grain to tenderize.) Marinate pork 30 mins. in mixture of 1 tablespoon each of soy sauce and wine (Chinese rice wine, or dry sherry, or dry vermouth.) Trim ends off eggplant. Cut once lengthwise, then cut into 1/4" half-moon slices. Soak in ice water salted with 1 teaspoon of soy sauce. Peel the two small potatoes and cut into 1/2" dice. Place in a bowl; submerged in the salty ice water. Note: this bowl soaks the potato and weights the eggplant. Scrub carrots; trim ends. Slice into 1/4" ovals (on the diagonal). Cut the green onion: dice the white part; cut the green portion into 1" lengths. Equal parts garlic and ginger: select a large garlic clove. Cut a comparably sized piece of fresh ginger and peel it. Finely chop both the ginger and the garlic. Drain the mushrooms and if the can liquid is not too salty, use it for the sauce, adding broth to it as needed. Mix sauce ingredients,starting with the reserved liquid from the mushroom, if using. Set aside. LATER: Heat water in a pasta pot to boiling. Cook the carrot and potato until tender crisp. Remove with slotted spoon and submerge in the ice water with the eggplant. Drain these vegetables well. Use the same water to cook the noodles. Heat oil in the wok and stir fry in sequence: the pork (3 mins); the drain potato, carrot, and eggplant (2 to 3 mins); add the garlic, ginger and green onions (1 min); make a well for the sauce and add the liquid; cook until thickened. Stir in the straw mushroom pieces and the drained cooked pasta. Serve at once. MC Est 404 CALS, 12.7 G FAT 28.5% CFF. Tip: start the pasta just after the pork is done. We used "medium egg noodles" -- dried, short, curly, about 1/4" width (1-1/2 cups dry measure). Tested 10 Jun 97. Bob liked it more than I did. It did grow on me. Liked the potato, eggplant and carrot. Tasty and colorful. I wanted the pork to be more tender. -- patH >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant And Cheese Casserole Recipe By :Sunset Lowfat Serving Size : 6 Preparation Time :2:00 Categories : Casseroles Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 small eggplants 1 large onion -- chopped 3/4 cup bread crumbs 1 teaspoon oregano 1 can tomato sauce 1 cup nonfat ricotta cheese 1 1/2 cups cheddar cheese, lowfat Cut eggplants into 3/4" cubes and place in sprayed 4-quart casserole. Add onion, bread crumbs, oregano and tomato sauce; stir well. Cover tightly and bake at 400 for 45 minutes. Stir vegetables thoroughly, recover and continue to bake until vegetables are very soft when pressed (about 45 more minutes); check occasionally and add water if casserole appears dry. Spoon ricotta mixture over hot mixture; sprinkle with cheddar cheese. Continue to bake, uncovered, until cheese is melted (about 10 minutes.) per serving: 230 cal, 3.3 g fat (14.1% cff) >From: Laury Hutt - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant Caviar Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Spreads & Sandwiches Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 eggplants 1 garlic clove 1 lemon -- juiced Salt pepper 1 tablespoon olive oil -- optional (appetizer, serve with bread) Roast the eggplants, whole, in the oven, until skin is charred. Leave to cool for a few minutes, then peel, put in a bowl. Leave for 1/4 hour, then drain. Mash the eggplants, add the salt, pepper, lemon juice, mashed garlic clove, olive oil if using. Note : You can use a food processor, but the result will be better if you "mash" the eggplants with a knife and fork. >From: Nathalie Chiva - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant Parmesan #6 Recipe By :Nicki Eger Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Italian Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium eggplant -- sliced 1/3-1/2 inch thick 1 cups favorite tomato sauce or spaghetti sauce -- (1 to 2) 1/2 cup Italian style breadcrumbs -- (1/2 to 1) sliced onion sliced green pepper -- optional 1/4 cup parmesan cheese -- OR 1/4-1/2 reduced fat mozzarella cheese 1 egg white -- beaten with 1 tablespoon water herbs: fresh or dried basil oregano garlic Rinse sliced eggplant, and lightly salt it. Set aside for 15 minutes on paper towels to drain. After it is drained, I rinse off the salt and pat dry-if you prefer the salt, skip this step. Dip the eggplant in egg wash, then in breadcrumbs to coat both sides. Brown in a non-stick skillet coated with Pam, until lightly browned and slightly tender. Layer in 8x8 pan (coated with Pam) by placing 4 or 5 slices in pan, spreading with a 1/4-1/2 cup of tomato sauce (your pref-I like alot, by my husband only likes a little), sprinkle with a little cheese and herbs, and scatter the onion and pepper slices over (if you are using them). Repeat until eggplant is used up. Top layer should end with sauce, herbs and cheese. Bake at 400 for about 20-30 minutes until bubbly and heated through. Makes 4 generous servings, and can be frozen and reheated like any other frozen entree. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant Parmesan #7 Recipe By :internet Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Italian Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 eggplant -- peeled 3/4 cup skim milk 2 cups bread crumbs 1 teaspoon basil 1/2 teaspoon oregano 1/2 teaspoon thyme 2 cups pizza sauce 2 cups lowfat mozzarella cheese 1/8 cup parmesan cheese -- grated Preheat oven to 375. Spray two cookie sheets and a 9x13 pan. Peel & cut eggplant into 1/4" circles. Place milk in a shallow bowl. Combine bread crumbs with spices. Dip eggplant into milk then into the crumb mix. Place on cookie sheets. Bake for 20-30 minutes until tender. When done, remove from oven. Ladle some pizza/pasta sauce into 9x13 pan, cover with a layer of eggplant, a layer of sauce, a layer of cheese. Repeat until you run out of ingredients or room. Sprinkle top with parmesan. Bake uncovered for about 40 minutes until heated through and bubbling around edges. per serving: 255 cal, 6 g fat (20.3% cff) >From: Laury Hutt - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant Parmigiana Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 eggplants 1 tablespoon oil Parmesan -- grated * Tomato sauce Pepper to taste * (quantity according to taste and dietary wishes. I guess you could uses fatfree parmesan, but to me it is an oxymoron) Prepare and steam the eggplants as described above. Fry in the oil, in a nonstick pan, until golden (takes a good 20 min.). In a deep ovenproof dish, layer alternately tomato sauce, eggplants, pepper and parmesan, ending with a parmesan layer. Bake in a moderately hot oven for 1/2 hour >From: Nathalie Chiva - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant Preparation Tip Recipe By :Nathalie Chiva Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** If you pre-cook eggplant before frying it, you can dramatically diminish the amount of oil you use in frying. The way I do it is I wash and pare the eggplants, cut them in slices (maybe 1/2 inch thick), and steam them for 5 to 7 min (5 is good if you are later grilling them, 7 for frying,. The steaming can be made in advance). This way, instead of using 1/2 cup of oil to fry 2 lb eggplants, you only need 1 tbsp, even less if you have a very good nonstick pan. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant Ricotta Recipe By :Litton Freezer cooking Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 container frozen Breaded Eggplant Slices -- see recipe 3/4 cup lowfat ricotta cheese 1/2 cup 1% low-fat milk 1/2 teaspoon salt 1/4 teaspoon onion powder 1/2 cup shredded lowfat mozzarella cheese 1 medium tomato -- peeled and chopped 2 tablespoons fat-free parmesan cheese -- grated 1/2 teaspoon dried parsley Serves 4 entrees or 6 side dishes. Arrange frozen eggplant slices in single layer in 8 x 8-in. baking dish. Overlap edges if necessary. Cover with wax paper. Microwave at High 2 to 4 minutes, or until defrosted, rearranging slices after half the cooking time. In small bowl combine ricotta cheese, milk, salt and onion powder. Pour evenly over eggplant. Sprinkle with the mozzarella cheese. Cover with wax paper. Reduce power to 50% (Medium). Microwave 5 to 7 minutes, or until cheese melts, rotating dish 1 or 2 times. Sprinkle with tomato, Parmesan cheese and parsley. Re-cover. Microwave at 50% (Medium) for 3 to 6 minutes, or until hot. Adapted from Litton Vol 11: Microwave cooking from freezer (1982). McServing 212.3 cals (31.6% fat) 7.6 g fat >From: Kitchen PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fennel And Yogurt Sauce Recipe By :Pierre Franey (1997) Cooks with His Friends Serving Size : 4 Preparation Time :0:20 Categories : Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- olive oil spray -- or 2-tbs oil 1 bulb fennel -- trimmed thinly sliced (about 1 cup) 2 tablespoons shallots -- sliced 1 tablespoon garlic -- chopped 4 tablespoons white wine vinegar 3/4 cup chicken broth -- fresh or canned 1 dash Tabasco sauce -- (hot pepper sauce) 1 teaspoon ground coriander 1 teaspoon fresh thyme leaves 1/4 cup plain low-fat yogurt -- drained Salt and pepper -- freshly ground 1. Heat a small saucepan over medium-high heat; spray or add oil and heat oil. Add fennel, shallots, and garlic. Cook, stirring, until wilted, about 5 mins. 2. Add the vinegar, stir, and cook for 1 minute. Add the chicken broth, Tabasco, coriander, and thyme. Reduce heat and simmer for about 15 mins. 3. Puree with a food processor until it resembled applesauce. Add the yogurt and blend again for 5 seconds. Season with pepper. Serve warm; if reheated, be sure not to boil. MAKE AHEAD and keep warm. Substitute your favorite pepper sauce. Use low-fat yogurt. Menu for Four * Salmon (7) * Fennel and Yogurt Sauce (20) * Steamed Parsleyed Potatoes with Cucumbers (15) [ 357.6 CALS, 6.1 G FAT (15.2% CFF) 422 MG SODIUM ] The book is based on the PBS series: Pierre Franey's Cooking in Europe". Recipe tested by patH June 1997 MC est. 36.8 cals, 0.8g fat, 17.5% cff, 313 mg sodium >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fettuccine And Ham Casserole Recipe By :Cooking Light, Nov/Dec 1993, page 140 Serving Size : 6 Preparation Time :0:21 Categories : Casseroles Eat-Lf Mailing List Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces fettuccine -- uncooked Vegetable cooking spray 1/2 pound diced lean lower-salt cooked ham 1 cup 2% low-fat milk 1 cup shredded reduced-fat Swiss cheese -- (4 ounces) 1/2 cup 1% low-fat cottage cheese 6 tablespoons grated fresh Parmesan cheese 1/4 teaspoon pepper 1/8 teaspoon ground nutmeg 8 egg whites 4 egg yolks Break fettuccine in half. Cook according to package directions, omitting salt and fat. Drain well; set aside. Coat a nonstick skillet with cooking spray, and place over medium heat until hot. Add ham; saute 5 minutes. Combine fettuccine, ham, and remaining ingredients in a bowl; stir well. Spoon mixture into a shallow 2-quart casserole coated with cooking spray. Cover with aluminum foil, and chill 8 hours. Bake, covered, at 350 deg for 45 minutes. Let stand, covered, for at least 15 minutes before serving. Yield: 6 servings (serving size: 1 cup). >From: Frances Stewart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Filipino Garlic Rice Recipe By :With The Grain, Raymond Sokolov, pg 114 Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon Oil -- *Note 2 cup Rice -- Leftover 3 Cloves Garlic -- Peel, Mince *Note: Original recipe used 2 T oil This is the standard Filipino breakfast. If you are in the mood, you might want to pop it up even more than the garlic it already has with a dash of hot sauce. Heat the oil in a wok or skillet until it begins to smoke. Add the rice and stir fry with the garlic until the garlic has browned and the rice grains are heated through and glistening. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 741.3 Fat 8.1g Carb 149.2g Fib 2.5g Pro 13.5g Sod 10mg CFF 10% * Exported from MasterCook * Fish Chowder, Mild Recipe By :Eater's Choice/tpogue@idsonline.com Serving Size : 7 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cans nonfat chicken broth 2 cans water 3 cups potato -- cubed 2 tablespoons rice -- long grain 1/2 cup carrot -- sliced 1 teaspoon dillweed 1 tablespoon margarine 1 cup leek -- sliced 2 green onion -- sliced 1 tablespoon flour 1 cup corn -- frozen 1/3 pound fish filet (mild) -- such as turbot 1/2 can tuna in water In a large pot, combine chicken broth, water, potatoes, rice, carrots, and dillweed. In a skillet, melt margarine. Saute leeks and green onions until soft. Mix in flour until smooth and remove from heat. Add leek-flour mixture to soup. Simmer soup until potatoes are fully cooked (about 20 minutes.) Stir in corn, fish, tuna, and tuna liquid. Cook 5 minutes more or until fish is fully cooked. >From: Terry Pogue - - - - - - - - - - - - - - - - - - - NOTES : Our favorite fish chowder but I don't put in the tuna. This is very low fat and absolute delicious. * Exported from MasterCook * Fish Fragrant Eggplant Recipe By :internet Serving Size : 3 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Rice Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large eggplant 4 tablespoons soy sauce 1 tablespoon cornstarch 3 tablespoons dry sherry 3 tablespoons sugar 1/4 cup white vinegar 1/4 cup water 1 teaspoon red pepper 6 slices fresh ginger root 4 scallion -- chopped, separated Cut eggplant into small cubes. Combine soy sauce, sugar, vinegar and water. Heat 1 T sherry, add red peppers and stir. Add ginger, white part of scallion and stir briefly until ginger becomes fragrant. Add eggplant and cook 8-10 minutes, stirring occasionally (until eggplant is thoroughly cooked.) Add soy sauce mixture and cook over high heat until most of the liquid is evaporated, about 5 minutes. Combine 2 T sherry with cornstarch. Add green part of scallion and sherry/cornstarch mix and cook until thick. Serve over rice. per serving: 137 cal, .4g fat (2.5% cff) [DOESN'T INCLUDE RICE] >From: Laury Hutt - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fish Italian Style, Microwaved Recipe By :ReddHedd@aol.com Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Italian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Large tomatoes -- diced 1 Tsp Dried basil 1/2 Tsp Dried oregano 2 Cloves garlic -- finely minced salt -- to taste pepper -- to taste 1 1/2 Pounds fish fillets -- frozen or fresh Thaw fish if frozen. Mix tomatoes, basil, oregano, garlic, salt & pepper in a 4 c. Mixing bowl. Microwave uncovered on HIGH for 4 to 5 minutes. Keep warm. Rinse fillets under cold water. Pat dry. Place fillets in shallow microwave dish, thicker portion to the outside. Cover with plastic wrap, vented. Microwave on HIGH 3 to 6 minutes until fish is slightly translucent in the center, turning dish every 2 minutes. Allow fish to stand, covered, 3 to 5 minutes to complete cooking. Drain. Top fillets with dipping sauce. MC formatting by bobbi744@sojourn.com >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fourth Of July Cheesecake #2 Recipe By :The NutraSweet Spoonful Recipe Collection Serving Size : 16 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Holidays & Gifts Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Crust: 3 cup reduced fat vanilla wafer crumbs 4 tbsps reduced fat margarine -- melted 3 tbsps NutraSweet(r) Spoonful sweetener Filling: 1 env unflavored gelatin 1 cup skim milk 16 ozs fat-free cream cheese -- softened 4 ozs fat-free cream cheese -- softened 2 tbsps lemon juice, bottled 1 tablespoon lemon peel -- grated 2 tsps pure vanilla extract 1/2 cup NutraSweet(r) Spoonful sweetener 2 cup frozen blueberries 4 cup frozen raspberries To prepare crust, combine crumbs, margarine, and three tablespoons sweetener in a mixing bowl. Press mixture firmly in a jelly roll pan. Chill 1 hour, or until firm. Or, bake in a 375 oven for 10 minutes or until edges are brown. Cool on rack before filling. To prepare filling, combine gelatin and milk in a saucepan. Let stand three minutes. Heat over medium-low heat, stirring constantly, until gelatin is dissolved. Cool to room temperature. In a mixing bowl, combine cream cheese, milk mixture, lemon juice, lemon peel, vanilla extract, and remaining sweetener. Mix until well blended and smooth. Pour into crust. Refrigerate four hours. >From: matejka@bga.com - - - - - - - - - - - - - - - - - - - NOTES : Before serving, decorate to look like a flag, using blueberries for the stars and raspberries for the strips. I used sugar instead of the sweetener for the cheesecake. When NutraSweet or Equal SPOONFUL is called for, sugar may be substituted for the same amount of sweetener. We have used the sweetener before in other recipes and didn't like the taste. The pie is very easy to make since it calls for blueberry muffin mix. This turned out very well and taste great:-) * Exported from MasterCook * French Fry Spam Casserole Recipe By :The Great Taste of Spam Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 32 ozs frozen french fried potatoes -- thawed 2 cup fat-free cheddar cheese -- shredded 2 cup fat-free sour cream 10 3/4 ozs low-fat cream of mushroom soup 12 ozs Spam(r) Lite luncheon meat -- cubed 1/2 cup bell peppers -- chopped 1/2 cup onions -- chopped 1 cup white bread crumbs Preheat oven to 350. Prepare a 13 x 9" pan with cooking spray; set aside. In a mixing bowl, combine potatoes, cheese, sour cream, soup, luncheon meat, bell peppers, and onions. Mix well. Spoon into prepared pan. Sprinkle with crumbs. Bake for 40 minutes, or until heated through. >From: matejka@bga.com - - - - - - - - - - - - - - - - - - - NOTES : The potatoes give this a crunch and it is very creamy! Per serving: 386 Calories; 12g Fat (27% calories from fat); 20g Protein; 55g Carbohydrate; 40mg Cholesterol; 778mg Sodium * Exported from MasterCook * Fresh Lemon And Cream Cheese Trifle Recipe By :Fast and Healthy Magazine, May/June '97, p. 27 Serving Size : 12 Preparation Time :5:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces nonfat cream cheese 6 3/4 ounces lemon pudding mix -- instant -- (2 - 3.4 oz. pkgs) 2 cups skim milk 1 tablespoon lemon peel -- grated 1 cup lemon peel -- 4-5 lemons 8 ounces cont. frozen light whipped topping -- thawed 9 ounces ladyfinger cookies -- (3 - 3oz pkgs),split In food processor bowl with metal blade, combine cream cheese, pudding mixes, milk, lemon peel and lemon juice; process until smooth *. Gently fold in whipped topping until well blended. Arrange 1/3 cup of split ladyfingers in bottom of 13x9 inch (3 qt.) baking dish. Spoon 1/3 of pudding mixture evenly over ladyfingers. Repeat, forming 2 additional layers. Cover with plastic wrap; refrigerate at least 4 hours or overnight. If desired, serve garnished with thin lemon twists and fresh mint leaves. Store in refrigerator. Makes 12 servings. * Tip: If food processor is unavailable, beat cream cheese in large bowl with electric mixer until fluffy. Add milk, beat well. Gradually add 1 pkg. pudding mix and lemon juice; beat until blended. Add remaining pudding mix and lemon peel; beat until well combined. Per serving; 200 calories, 4 grams fat, 6 % CFF,35 mg. cholesterol, 470 mg. sodium MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fried Rice Stuffed Peppers Recipe By :Better Homes & Gardens Low Calories Recipes,Summer 1985 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Meats Oriental Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 medium green peppers 1/2 cup long-grain rice 1 1/4 cups water 2 cloves garlic -- minced 1 teaspoon grated gingerroot 1 tablespoon cooking oil 3/4 cup pork tenderloin -- lean 1/4 cup green onion -- sliced 1/2 cup cooked shrimp 1/4 cup carrot -- shredded 1 egg -- beaten 1 tablespoon soy sauce 1/4 teaspoon salt 4 cooked shrimp -- optional Cut a 1/2-inch-thick slice from the side of each pepper, leaving the stem intact; reserve slices. Remove seeds from peppers and slices (and white ribs). Cook peppers and slices in boiling water for 5 minutes; invert to drain. In a saucepan, combine rice and water; bring to boil. Reduce heat; cover and simmer over low heat 20 to 25 minutes or till rice is done and liquid is absorbed (rice should be sticky). Remove from heat. In a wok or skillet, stir-fry the garlic and gingerroot in the oil for 30 seconds. Add pork and stir-fry for 2 minutes. Add green onion; stir-fry for 1 minute. Remove from heat. Stir in the rice, shrimp, shredded carrot, egg, soy sauce, and salt. Spoon mixture into peppers. Replace slices atop peppers. Place in a 10x6x2-inch baking dish. Bake, covered, in a 350 degree oven for 30 minutes or till heated through. Makes 4 servings (1 pepper each). Per serving: 252 cal 15 g pro 30 g carb 8 g fat >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Frittata Verde Recipe By :Cooking Light, Jan/Feb 1994, page 104 Serving Size : 4 Preparation Time :0:30 Categories : Breakfast Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 ounce dried porcini mushrooms 2 cups water 1 pound fresh spinach 2 eggs 3 egg whites 3 tablespoons grated Parmesan cheese -- divided 2 tablespoons Chablis -- or other white wine 1 tablespoon thinly sliced green onions 1/4 teaspoon black pepper 1/8 teaspoon salt 1/8 teaspoon ground nutmeg 1/8 teaspoon ground red pepper Vegetable cooking spray 1 cup finely chopped onion 1 large garlic clove -- minced 1/2 teaspoon dried whole basil 1/4 teaspoon dried whole oregano Combine dried mushrooms and 2 cups water in a saucepan, and bring to a boil; remove from heat. Cover and let stand 30 minutes. Drain; chop mushrooms, and set aside. Remove stems from spinach, and wash leaves thoroughly. Place spinach in a large Dutch oven; cover with water, and bring to a boil. Cover, reduce heat, and simmer 25 minutes; drain well. Finely chop spinach, and set aside. Combine eggs and egg whites in a large bowl; stir with a wire whisk. Stir in spinach, 2 tablespoons cheese, wine, and next 5 ingredients; set aside. Coat an 8-inch nonstick skillet with cooking spray; place over medium heat until hot. Add onion; saute 3 minutes. Add garlic; saute 1 minute. Add mushrooms, basil, and oregano; saute 1 minute. Stir onion mixture into spinach mixture. Recoat skillet with cooking spray. Pour spinach mixture into skillet, and place over medium-low heat; cover and cook 12 minutes or until almost set. Top with remaining tablespoon cheese. Wrap handle of skillet with foil, and broil 6 inches from heat 3 minutes or until cheese melts. Yield: 4 servings. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - Serving Ideas : Cut into 4 wedges. Serve warm. NOTES : A frittata is a round, open-face Italian omelet cooked over low heat. Substitute 1 cup sliced fresh mushrooms for dried porcini mushrooms, if desired. Instead of boiling mushrooms, coat a nonstick skillet with cooking spray, and saute for 2 minutes. * Exported from MasterCook * Fruit Cobbler #3, Quick Recipe By :Good Housekeeping's Timesaving Cookbook Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ozs frozen strawberries -- thawed 2 tbsps granulated sugar 2 tbsps cornstarch 1 tablespoon lemon juice, bottled 1/4 tsp salt 12 3/8 ozs reduced fat refrigerated cinnamon rolls Preheat oven to 375. Prepare a 8" square pan with cooking spray; set aside. In a medium saucepan over medium heat, combine strawberries, sugar, cornstarch, lemon juice, and salt, stirring constantly. Mix just until thickened. Pour mixture into prepared pan. Arrange cinnamon rolls in one layer over strawberry mixture; reserve icing from package. Bake for 20 minutes, or until golden brown. Spread icing evening over top. >From: matejka@bga.com - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve hot. * Exported from MasterCook * Garden Scramble Recipe By :Butter Busters Serving Size : 2 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup egg beaters(r) 99% egg substitute 1/8 tsp pepper 1/8 teaspoon marjoram 1/4 cup celery -- finely chopped 1/4 cup red bell pepper -- finely chopped 2 tablespoons green pepper -- finely chopped 1 tablespoon nonfat chicken broth 1 cup nonfat cheddar cheese -- shredded 2 slices white or whole wheat bread -- toasted 1 tablespoon chives -- chopped In a bowl, combine egg substitute, pepper and marjoram; set aside. In a nonstick skillet spray with cooking spray, over medium heat, cook celery, red pepper, green pepper and chives in chicken broth until tender. Add egg substitute and grated cheese to mixture. Cook stirring occasionally until set. Serve immediately with toast halve if desired or plain. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : Per Serving: cals - 181 - 0%ff fat - 0g carbs - 12 g * Exported from MasterCook * Garlic Cheese Munch Recipe By :The Oregonian newspaper, Food Day section Serving Size : 14 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Snacks Vegan Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon diet margarine -- * -- (originally 2 TB) 2 tablespoons Parmesan cheese 1 teaspoon garlic powder 1/2 teaspoon garlic salt 1/2 teaspoon hot pepper sauce -- (1/2 to 1) 1 teaspoon lemon juice 6 cups puffed wheat cereal -- or puffed rice -- (or combination) 1 cup pretzels -- ** -- Gardettos Lowfat Roasted Garlic flavored pretzels work great! * If it needs more liquid could add 1/2 TB water or chicken broth, or liquid Butter Buds to melted margarine. ** Pretzels not in original recipe. Place margarine in a large microwavable bowl. Microwave on high (100% power) 20-30 seconds or until melted. Stir in Parmesan cheese, garlic powder, garlic salt, hot pepper sauce, lemon juice; mix well. Add cereal, stirring until evenly coated. Microwave on high 1 minute 30 seconds; stir. Microwave an additional 1 minute 30 seconds, or until cereal no longer appears wet. If desired, sprinkle additional Parmesan cheese while warm. Serve warm or let cool. Store tightly covered. CONVENTIONAL OVEN DIRECTIONS: Melt margarine in 9x13-inch pan in preheated 250 degree oven. Stir in Parmesan cheese, garlic powder, garlic salt, hot pepper sauce, lemon juice; mix well. Add cereal, stirring until evenly coated. Bake 20 minutes, stirring after 10 minutes. If desired, sprinkle with additional Parmesan cheese. Amount Per Serving Calories 27 Calories from Fat 8 Percent Total Calories From: Fat 29% Protein 13% Carb. 57% >From: DaStanfill@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Gazpacho #3 Recipe By :My in-laws' neighbors Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mexican & Southwestern Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can tomato juice -- large size, chilled -- or V8 2 large tomatoes -- firm 1 finely chopped onion 1/2 cup red wine vinegar 1/4 cup dry sherry -- or water -- I use white wine 1/2 teaspoon celery salt -- optional pepper -- to taste fresh minced garlic -- to taste -- I use about 2 tsps fresh minced -- or 4 cloves 2 large cucumbers 1 large green pepper 2 tablespoons chopped parsley 2 tablespoons oil -- not olive oil * 1 tablespoon Worcestershire sauce 1/2 cup white vinegar -- or to taste 3 dashes Tabasco sauce -- I use habanero sauce...not Tabasco 1/2 teaspoon salt * I'm not sure what the purpose of this is..I have left it out. The olive oil will solidify...don't use olive oil....use salad oil. Mix garlic, salt, tomato juice, onion, parsley, celery salt, and pepper. Add oil, vinegars, sherry, Worcestershire, Tabasco. Be careful with the vinegar. Add a little at a time....you may not want so much...we like vinegar. Place cucumbers, tomatoes, green pepper in a blender...coarsely process. Add to juice. Serve chilled >From: MOOSE10475@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * German Style Red Cabbage Recipe By :Consumer Guide Calorie Watchers Cookbook, Spring 1979 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb. red cabbage -- shredded 1/2 cup sliced onion 2 cups unsweetened applesauce salt & pepper to taste 1 tablespoon caraway seed Combine all ingredients in a saucepan. Cover and simmer over very low heat for 30 to 40 minutes, stirring occasionally. 6 servings Per Serving: Cal 58 Fat 0 >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grape Salad Recipe By :Angie Brunner Serving Size : 3 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound seedless grapes -- red or green 1 cup lowfat sour cream 1/3 cup brown sugar Wash and stem grapes;drain. Put in a pretty glass bowl. Spread sour cream over grapes. Sprinkle brown sugar over top. Chill several hours, or overnight, before serving. Serves 3-4. - - - - - - - - - - - - - - - - - - - NOTES : We had this for dessert last night and it is very refreshing. I think you will enjoy the flavor. I used nonfat sour cream. I must say that when you let it set it doesn't look quite as pretty as when it's first made, but does taste good. * Exported from MasterCook * Grapefruit Simmered Salmon With Slivered Almonds, Pan Seared Recipe By :Hanneman (1997) Riverside Serving Size : 4 Preparation Time :0:20 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound salmon fillet -- cut 1 inch thick olive oil spray 2 tablespoons slivered almonds **FOR THE SAUCE: 1 teaspoon flavored mustard -- orange-ginger 2/3 cup fresh grapefruit juice 1/3 cup carrot juice -- or broth 1/2 teaspoon soy sauce, low sodium 1 pinch red pepper flakes -- to taste black pepper -- to taste 1 teaspoon cornstarch 1/4 teaspoon sesame oil -- for fragrance **Garnish: cracked black pepper chopped fresh cilantro -- leaves only **Suggested Side dishes: 12 ounces soba noodles -- or angel hair 4 ounces radicchio -- chiffonade cut 1 tablespoon teriyaki sauce -- thinned 1 pound asparagus -- steamed In a bowl, whisk together all the sauce ingredients and set aside. Cut the salmon into serving pieces, equally sized so that they will cook evenly. Heat nonstick skillet over high. Remove from heat and spray lightly with vegetable coating, if using. Return to the burner and add the salmon, sear well on one side (about 6 to 8 mins) then turn to sear the second side. Make room in the skillet to toast the almonds for about 1 to 2 mins. Pour on the sauce mixture; turn the heat to medium and cook, covered, for about 3 to 4 minutes. Test for doneness; add a little water to the reducing sauce if necessary. Remove from the pan and cut each serving into fourths. Serve with a pasta dish or rice. Place fish on top and pour the sauce over that. Top with plenty of cracked pepper and cilantro. Serve a steamed vegetable to balance the meal. * Cook and drain thin soba noodles; saute chiffonade of radicchio in a sprayed, moderately hot wok; add the cooked noodle and toss with thinned teriyaki style cooking sauce (such as Sagawa brand). 12.9% CFF 498 CALS, 7.5 G FAT as listed (MC estimate) >From: PATh - - - - - - - - - - - - - - - - - - - NOTES : We had the salmon the other night with a potato side dish (sliced new potatoes and sliced cucumber, dry (spray) pan roasted with plenty of cracked pepper, herby cilantro and a dab of plain lowfat yogurt added just before serving) and baby steamed artichokes. * Exported from MasterCook * Greekish Pizza Recipe By :Susan E. Cobb Serving Size : 8 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Mediterranean Pizzas & Calzones Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- Crust: 1 cup warm water 1 teaspoon active dry yeast 1 cup unbleached flour 1 cup semolina flour 1 cup cornmeal 1 teaspoon salt -- Toppings: 8 ounces spinach -- washed and shredded 1/2 red bell pepper -- sliced thin 2 large tomatoes -- sliced thin 6 ounces nonfat feta cheese 8 ounces lowfat mozzarella cheese 1/2 cup fresh herbs -- chopped -- I used oregano and garlic chives salt and pepper to taste Makes 2 12" pizzas-- about 8 servings Crust: Throw in bread machine on dough cycle, or make in your favorite yeast dough way. Allow to rise ~ 1 hour. Assembling: Roll or press dough to fit pans. Layer with spinach, herbs, peppers, tomatoes and cheese. Bake in a very hot over-- 475-500 degrees for about 10-15 or until done :-). - - - - - - - - - - - - - - - - - - - NOTES : Hi all, I had this pizza the other night and was really pleased with how it came out. This recipe makes enough for 2 12" pizzas-- well, it's more a framework than a recipe I guess... This had a very crispy delicious crust, and the spinach sort of dehydrated a little without becoming soggy. It was yummy! * Exported from MasterCook * Grilled Salmon Steaks With Bell Pepper Sauce Recipe By :Skinny Grilling by Barbara Grunes Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **Bell Pepper Sauce Non-stick cooking spray 2 red bell peppers 2 tablespoons fresh lemon juice 1/2 teaspoon tarragon 1/2 teaspoon thyme 1/4 teaspoon salt 1/4 teaspoon white pepper 1/2 cup plain nonfat yogurt -- or lowfat **Salmon 1/2 cup dried thyme -- soaked (5 mins) in water -- drained 24 ounces Salmon steaks -- cut into servings 4 white bread slices -- toasted on grill just before serving Spray grill rack and place it on end over ashen-hot coals. Roast peppers 8 to 10 minutes, turning frequently with long-handled tongs. All sides of peppers should be charred and blistered. Working quickly, put peppers into plastic bag, and close securely with twister seal. Let peppers stand 10 to 12 minutes. Bell Pepper Sauce: Remove peppers from bag, cut off tops, and remove skins by rubbing with paper towels. Discard seeds. Slice peppers and puree in processor or blender. Add remaining sauce ingredients and puree. Refrigerate sauce until needed, but serve at room temperature. Salmon: Sprinkle drained thyme over hot coals. Spray fish lightly with non-stick cooking spray and place it over grid on sprayed grill rack. Coals should be ashen hot. Grill salmon about 4 minutes, turn, and grill until done to taste (about 10 minutes for 1" thick steak). Serve salmon on individual dishes over toast, with sauce topping. 249 cals, 25.0% cff, 6.9 g fat -vs- 317 cals, 21.4% cff, 7.6 g fat (mc) Skinny grilling / by Barbara Grunes, Surrey Books (1995) Barbecue, Lowfat, Diet >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Harvest Medley Recipe By :internet Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Rice Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 eggplant 1 can tomato -- with juice 1 can garbanzo beans 1/2 cup rice -- uncooked 2 cloves garlic -- crushed 1/2 teaspoon oregano 3 tablespoons dried onions 1/8 teaspoon red pepper Peel and cut eggplant into 1/2" cubes. Place in microwaveable dish and cook on high for 2 minutes. Spray rice cooker with nonstick spray. Pour juice from tomatoes into measuring cup; add enough water to make 1 1/3c liquid. Pour liquid into rice cooker and add eggplant and all remaining ingredients. Cover and cook until rice cooker turns off, about 20 minutes. per serving: 307 cal, 3.5g fat (9.8% cff) >From: Laury Hutt - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hearty Tortellini Vegetable Soup Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups mushrooms -- quartered 1 cup Chopped onions 1 cup Chopped carrots 1 cup Chopped zucchini 1 tablespoon olive oil -- plus 1 teaspoon olive oil 2 small garlic cloves -- minced 4 cups spinach -- washed and dried 3 cups Stewed tomatoes 2 cup Chicken broth 2 tablespoon Chopped parsley 2 tablespoon fresh dill -- chopped 56 Frozen tortellini (stuffed -- With ricotta cheese) In a 4-quart microwavable casserole combine mushrooms, onions, carrots, zucchini, oil, and garlic and stir to coat. Cover and microwave on HIGH for 6 minutes, stirring once halfway through cooking. Add remaining ingredients except tortellini and stir to combine. Cover and microwave on HIGH for 6 minutes, stirring once halfway through cooking. Add tortellini and stir to combine; cover and microwave on Medium for 5 minutes. Let stand for 5 minutes, stirring after 3 minutes, until tortellini are soft. Per serving: 1 Fat, 1 Protein, 5 Vegetables, 1 Bread, 40 Optional Calories 288 Calories, 8 g Fat >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honey Barbeque Sauce Recipe By :Gourmet, July 1996 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grilled, Smoked, Bbq Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup ketchup 1 cup honey 1/4 cup coarse mustard 1/4 cup jalapeno chile pepper -- finely chopped -- (we use rubber gloves) 2 tablespoons rice vinegar -- (not seasoned) 1 teaspoon Tabasco sauce -- or to taste 3 tablespoons firmly packed light brown sugar 1 tablespoon curry powder 1 1/2 teaspoons sweet paprika 1 teaspoon soy sauce 1 teaspoon minced garlic 1 teaspoon vegetable oil 1/2 teaspoon Worcestershire sauce 1/2 teaspoon fresh lemon juice 1/4 teaspoon freshly ground black pepper In a heavy saucepan stir together all ingredients and simmer, stirring occasionally, 15 minutes. (Sauce keeps, covered and chilled, 1 week.) >From: "Brownlee, Shari" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Hot And Sour Slaw Recipe By :Recipes for Health show Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Salads Vegan Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 bunch bok choy -- sliced thin 1 large red bell pepper -- sliced very thin 4 scallions -- chopped fine 2 teaspoons chile paste -- or 1 tablespoon hot chile sauce -- or 1/2 1 teaspoon red pepper flakes 1 teaspoon Dijon mustard 3/4 cup apple cider vinegar 2 garlic cloves -- minced 1 tablespoon fresh ginger -- minced 1 tablespoon sugar 1 teaspoon salt Chopped cilantro -- (optional) Combine the bok choy, red pepper and scallions in a large bowl. In a smaller bowl, whisk together the remaining ingredients. Pour this dressing over the chopped vegetables and toss well. Let the slaw sit in the refrigerator for one hour, then toss again. Taste the chilled salad, add more chile or salt or sugar to taste. This slaw will taste good for at least 3 days if kept tightly sealed in the refrigerator. NOTE: The original called for 1 tablespoon of canola oil in the dressing, but I really see no reason for it here. I would replace with a little water, or perhaps apple-juice, to balance the other flavors. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lasagna #4, Hearty Recipe By :Cooking Light, Jan/Feb 1995, page 83 Serving Size : 9 Preparation Time :0:21 Categories : Casseroles Eat-Lf Mailing List Italian Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound ground round Vegetable cooking spray 1 cup chopped onion 3 cloves garlic -- minced 1/4 cup chopped fresh parsley -- divided 28 ounces whole tomatoes -- (1 can) undrained and chopped 14 1/2 ounces Italian-style stewed tomatoes -- (1 can) undrained and chopped 8 ounces no-salt-added tomato sauce -- (1 can) 6 ounces tomato paste -- (1 can) 2 teaspoons dried oregano 1 teaspoon dried basil 1/4 teaspoon pepper 2 cups nonfat cottage cheese 1 ounce finely grated fresh Parmesan cheese -- (1/2 cup) 15 ounces nonfat ricotta cheese -- (1 container) 1 egg white -- lightly beaten 12 cooked lasagna noodles 8 ounces shredded Italian provolone cheese -- (2 cups) Fresh oregano sprigs -- (optional) Cook meat in a large saucepan over medium heat until browned, stirring to crumble; drain and set aside. Wipe pan with a paper towel. Coat pan with cooking spray; add the onion and garlic, and saute 5 minutes. Return meat to pan. Add 2 tablespoons parsley and next 7 ingredients; bring to a boil. Cover, reduce heat, and simmer 15 minutes. Uncover; simmer 20 minutes. Remove from heat. Combine remaining 2 tablespoons parsley, cottage cheese, and next 3 ingredients in a bowl; stir well, and set aside. Spread 3/4 cup tomato mixture in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 4 noodles over tomato mixture; top with half of cottage cheese mixture, 2-1/4 cups tomato mixture, and 2/3 cup provolone. Repeat layers, ending with noodles. Spread the remaining tomato mixture over noodles. Cover; bake at 350 degrees for 1 hour. Sprinkle with remaining provolone; bake, uncovered, for 10 minutes. Let stand 10 minutes before serving. Yield: 9 servings. >From: Frances Stewart - - - - - - - - - - - - - - - - - - - Serving Ideas : Garnish with oregano, if desired. * Exported from MasterCook * Lemon Cheesecake, Lovely Recipe By :There's Always Room For Jell-O Serving Size : 8 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tbsps low-fat graham cracker crumbs 3 ounces lemon gelatin powder 2/3 cup boiling water 1 cup nonfat cottage cheese 8 ounces nonfat cream cheese -- softened 2 cups Cool Whip(r) Free -- thawed 4 drops yellow food coloring 21 ozs cherry pie filling -- chilled Prepare a 9" springform pan with cooking spray. Sprinkle with half the crumbs. In a food processor, combine gelatin powder and boiling water. Mix until gelatin is completely dissolved. Add cottage cheese and cream cheese. Process until smooth. Pour into mixing bowl. Fold in whipped topping and food coloring. Pour into prepared pan. Smooth top. Sprinkle with remaining crumbs around outer edge. Chill four hours, or until set. Then, top center with pie filling. >From: matejka@bga.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lemon Cream Cheese Pie With Blueberries Recipe By :Dallas Morning News 6/11/97 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces nonfat cream cheese -- at room temperature 14 ounces nonfat sweetened condensed milk -- canned 1/2 cup fresh lemon juice 1 teaspoon grated lemon rind -- fresh, optional 1 teaspoon vanilla extract 1 pie crust, graham cracker crumb -- prepared 8-inch (shortbread or choc wafer) 1 pint fresh blueberries -- cleaned Variations: fresh strawberries, blackberries or raspberries. Beat the cream cheese until fluffy. Continue to beat as you slowly pour the condensed milk into the cream cheese. Beat until smooth. Stir in lemon juice, lemon peel and vanilla. Pour into prepared crust. Puree 1/3 cup blueberries or other fruit. Drizzle on top of prepared pie. Run a knife throughout the pie to create a swirled effect. Refrigerate for 3 to 4 hours. Top with remaining blueberries or other fruit. Makes 6 servings. Source: "The Lemon Lovers Cookbook" Cross-ref "Blueberry Thrills: A bountiful crop rolls in from East Texas" on the www.dallasnews.com 06/11/97 article by Teresa Gubbins / The Dallas Morning News Per Serving MC 321 cals, 10.2 g fat 28.7% cff >From: Kitchen PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lemon Poppy Bundt Cake Recipe By :The Pyramid Cookbook, Pat Baird (pg. 181) Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups all-purpose flour 1 1/2 cups cake flour -- sifted 1 1/2 cups sugar 2 teaspoons baking powder 1 teaspoon baking soda 3/4 teaspoon salt 1 1/2 cups unsweetened applesauce 1 tablespoon vegetable oil -- *note 3 tablespoons fresh lemon juice 1 tablespoon grated lemon rind 4 egg whites -- at room temperature 1/4 cup poppy seeds Yield: 1 cake - 12 portions *note: recipe called for 3 TB of oil. If you use the glaze (see below), you could probably leave it out. The glaze added a good amount of additional moisture to the cake. Preheat oven to 350 degrees F. Spray a 10-cup bundt pan with nonstick cooking spray. Set aside. In a large bowl whisk together the flours, 1 cup of the sugar, baking powder, baking soda, and salt. Set aside. In a medium bowl whisk together the applesauce, oil, lemon juice, and lemon rind until blended. In another medium bowl, using an electric mixer on high speed, beat the egg whites until foamy and almost double in volume. Slowly beat in the remaining 1/2 cup of sugar until whites form soft peaks. Make a well in the center of the flour mixture. Pour in the applesauce mixture, and stir until just combined. Mixture will be quite thick. Stir about 1/4 of the egg whites into the batter, gently fold remaining egg whites into the batter and fold in poppy seeds. Pour batter into prepared pan; shake gently to distribute batter evenly. Bake 35 minutes, or until a tester inserted in center comes out clean. Cool in pan on a wire rack for 5 minutes; turn onto rack to finish cooling. I dribbled the cooled cake with a glaze of 3 TB fresh squeezed lemon juice, 1 TB frozen orange juice concentrate and about 1/2 cup of confectioners sugar (or more - enough to make a pourable glaze). Pyramid equivalent: 1 1/4 breads, 1/4 fruit Per serving not counting the glaze: Calories 151 Fat 2.7g CFF 16% Carbo 27g Protein 4.5g Sodium 319mg Calcium 106g >From: "Natalie Frankel" - - - - - - - - - - - - - - - - - - - NOTES : I just tried this and it's very delicious. The good news is it was a big hit at the brunch today. * Exported from MasterCook * Lemon Poppy Seed Muffins Recipe By :Cooking Light, Mar/Apr 1993, page 80 Serving Size : 12 Preparation Time :0:06 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cups all-purpose flour 7 1/3 tablespoons sugar 5 teaspoons poppy seeds 2 teaspoons baking powder 1/4 teaspoon salt 1 cup skim milk 3 tablespoons vegetable oil 1 tablespoon grated lemon rind 1 tablespoon fresh lemon juice 1 egg -- lightly beaten Vegetable cooking spray Combine first 5 ingredients in a large bowl; make a well in the center of mixture. Combine milk and next 4 ingredients; stir well. Add to dry ingredients, stirring just until moistened. Divide batter evenly among 12 muffin cups coated with cooking spray. Bake at 400 deg for 25 minutes or until golden. Remove from pans immediately; let cool on a wire rack. Yield: 1 dozen (serving size: 1 muffin). >From: Frances Stewart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lemon Pudding Cake Recipe By :Moosewood Restaurant Low-Fat Favorites,Moosewood Collective Serving Size : 6 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup all-purpose flour -- unbleached -- prefer pastry flour 1/2 teaspoon Baking powder 1 1/4 cup Sugar -- or more to taste 1 1/2 cup Buttermilk 1/2 cup Fresh lemon juice -- about 4 lemons 2 Egg yolks -- lightly beaten 2 teaspoon Lemon zest -- optional 4 Egg whites --pinch of salt Preheat the oven to 350 degrees. Prepare six 8-ounce ramekins or ovenproof dessert cups with a very light coating of cooking spray or oil. Place the cups in a 2-inch-deep baking pan. Begin to heat a kettle of water to a boil. In a large bowl, combine the flour, baking powder, and 3/4 cup of the sugar. (If you want a very sweet confection, use a whole cup of sugar.) Stir in the buttermilk, lemon juice, beaten egg yolks, and the grated lemon peel, if using, and set aside. With an electric mixer, beat the egg whites and salt until the whites are stiff. Beat in the remaining 1/2 cup of sugar. Gently fold the egg whites into the batter. Spoon the batter evenly into the prepared cups. Pour boiling water into the baking pan until the water reaches halfway up the sides of the cups. Bake for 50 to 55 minutes, until puffy and golden. PER 4.75-OZ SERVING: 229 CALORIES, 6.0 G PROTEIN, 2.6 G FAT, 46.6 G CARBOHYDRATES, .9 G SATURATED FATTY ACIDS, .3 G UNSATURATED FATTY ACIDS, .9 G MONOUNSATURATED FATTY ACIDS, 87 MG CHOLESTEROL, 139 MG SODIUM, .1 G TOTAL DIETARY FIBER Notes: This favorite old-fashioned dessert separates into layers during baking---a tart-sweet pudding on the bottom and a light spongy cake on top. Serve it warm or chilled, plain or with fresh berries, for picnics, potlucks, family meals, or special dinners. Tightly sealed and refrigerated, Lemon Pudding Cake will keep for about 5 days. Prep time: 20 Bake time: 40 - 50 Source: Served at Moosewood Restaurant. From: Moosewood Restaurant Low-Fat Favorites, by The Moosewood Collective. MC formatted by Brenda Adams >From: "Kim" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lime And Fish Sauce Recipe By :Naughyde@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 part fresh lime juice 1 part fish sauce Mix fresh lime juice half and half with Vietnamese fish sauce and cook into meat or rice or vegetables, esp. good with green beans and fresh basil, over rice noodles. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lime Whiskey Sour Recipe By :Naughyde@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 lime -- juiced 1 teaspoon sugar 1 shot whiskey -- or two Don't see too many drink recipes on this list but hey - no fat! I squeeze about half a lime, add a teaspoon of sugar, stir, then add a shot or two of whiskey. Yum. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lime, Kiwi And Apple Drink Recipe By :smithg Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium Mexican lime 1 kiwi fruit -- peeled 1/2 cup apple juice 5 ice cubes Run through the blender. Very nice on these muggy mornings. Even if my next door neighbor does think I'm driving to work drinking a margarita down mopac. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Macaroni And Vegetables With Cheese Sauce Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon Margarine 1 clove minced garlic 1/2 cup 1% milk 2 teaspoons All-purpose flour 1/4 teaspoon Salt 2 1/2 ounces lowfat cheddar cheese -- Shredded and divided 1/2 t Worcestershire sauce 3/4 cup elbow macaroni -- cooked 1/2 cup broccoli florets -- cooked 1/2 cup cauliflower flowerets -- cooked In 1-quart microwavable casserole, combine margarine and garlic; microwave on HIGH for 30 seconds, until margarine is melted. In 1-cup liquid measure, combine milk, flour and salt, stirring to dissolve flour. Using a wire whisk, stir into margarine-garlic mixture. Cover and microwave on HIGH for 1 minute. Stir in 2 oz cheese and the Worcestershire sauce. Microwave on HIGH for 2 minutes, until mixture thickens. Add macaroni, broccoli, and cauliflower to cheese sauce and stir to coat. Microwave on Medium-High (70%) for 2 minutes, until thoroughly heated. Top with remaining cheese. Microwave on HIGH for 30 seconds, until cheese is melted. Per serving: 1/2 Milk, 1 Fat, 3 Proteins, 2 Vegetables, 1 1/2 breads, 20 Optional Calories 496 calories, 17g fat >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Macaroni With Beans And Tuna Recipe By :National Pasta Association Serving Size : 8 Preparation Time :0:10 Categories : Eat-Lf Mailing List Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb elbow macaroni -- cooked 12 ozs tuna in water -- drained and flaked 16 ozs dark red kidney beans, canned -- drained 1/2 cup onions -- chopped 1/4 cup parsley 2 tbsps white vinegar 1 tsp salt 1/4 tsp black pepper 1 cup Swiss cheese -- shredded Prepare pasta according to package directions. While pasta is cooking, combine tuna, beans, onions, and parsley in a mixing bowl. In a small bowl, whisk together vinegar, salt, and black pepper. When pasta is done, drain it well and toss it with the bean mixture. Pour vinaigrette over pasta and toss well. Spoon cheese over pasta and toss gently. Refrigerate until ready to serve. >From: matejka@bga.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Manicotti #2, Cristina's Low-fat Recipe By :Home and Family 7/15 - 7/19 1996 Serving Size : 6 Preparation Time :1:30 Categories : Eat-Lf Mailing List Italian Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 manicotti noodles -- or 24 jumbo shells 1 package frozen spinach -- drained and chopped 1/4 cup Parmesan cheese 1/2 teaspoon nutmeg 1 egg white salt and pepper ****** Sauce ****** 12 Roma tomatoes -- halved 1 bunch scallions -- chopped 2 cloves garlic -- minced 1/2 carrot -- chopped 1/4 cup white wine salt and pepper Cook the manicotti noodles and set aside. In a large bowl, combine all ingredients. Using a pastry bag, fill the noodles. Place in a large casserole dish. Sauce: Place all ingredients in saucepan and simmer for 30 - 45 minutes. Transfer to blender and blend. Strain the sauce through a fine mesh strainer. Pour the sauce over the manicotti and top with parmesan. Bake at 325 degrees for 45 minutes. >From: Dorothy Tapping - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Marinated Broccoli Recipe By :cappieI@webtv.net Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- broccoli spears minced garlic -- or garlic powder minced onion -- or onion powder red wine vinegar -- or balsamic vinegar olive oil Blanche the broccoli spears till tender but still firm; ie, they hold their shape. drain & add minced garlic or garlic powder minced onion or onion powder salt & pepper to taste red wine vinegar or balsamic vinegar--how much depends on how much broccoli you have--you want to add enough to make a nice tart taste to the veggie put in fridge to chill when ready to serve, taste & correct the seasoning (chilled food needs more seasoning) & drizzle on a little olive oil & ENJOY. I also do cauliflower or broccoflower like this--great summer veggie! >From: TeAntae Turner - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Marinated Tiger Shrimp With Lemon And Lime Recipe By :Basic Flavorings: Vinegar Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds shrimp -- uncooked tiger 3/4 cup cider vinegar 2 limes -- juiced 4 scallions -- roughly chopped 1 tablespoon fresh cilantro -- torn leaves 2 red onions -- finely sliced salt and pepper **to serve : 1 lemon -- cut into wedges 1 lime -- cut into wedges toasted brioche bread 1. Cook the shrimp in a large saucepan of boiling salted water for a few minutes until they turn pink. Drain and place in a bowl. Pour over the vinegar and lime juice, and add the remaining ingredients. 2. Chill for 2 hours or overnight. Serve with the lime and/or lemon wedges, and toasted brioche. "CIDER VINEGAR gives a special zing, and marries well with the lemon, lime, and the fresh taste of cilantro." McServing 301 cals, 12% ff. 4.2 g fat. source: Clare Gordon-Smith (1996) Basic Flavorings: Vinegar (Courage Books). MC Formatting by Kitchen Path (phannema@wizard.ucr.edu) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mashed Potatoes With Fennel Recipe By :Healthy Heart Cookbook (1997) Stanford University Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 large russet potatoes -- peeled and sliced 1 bulb fennel 1/4 cup lowfat chicken broth -- low salt 1/4 cup 1% milk salt and white pepper 1 tablespoon extra virgin olive oil 1/4 cup plain nonfat yogurt Tip: Do not use a food processor to puree the potatoes; they will become gluey. Do, however, use the processor to puree the fennel. 1. Boil or steam the potatoes until they are very soft. Do no microwave them. 2. Trim the fronds from and the root from the fennel and chop the bulb and tender stalks. Rinse. Steam or microwave the fennel about 10 minutes just until it is tender. Do no overcook. 3. Put potatoes through a ricer or mash them in a large bowl until they are smooth. Process the fennel with chicken broth until smooth. Add the fennel puree to the potatoes. Stir in the milk, season with salt and pepper, whisk the potatoes with olive oil (by hand or with mixer and whisk attachment). Stir in the yogurt (optional) and reheat the potatoes if necessary before serving. SU: 125 CALS, 4 G FAT, (28.8% FF) 25 MG SODIUM >From: PATh - - - - - - - - - - - - - - - - - - - NOTES : "THE BLEND of potato and fennel yields an uncommon richness, the type of flavor combination you seek if you are used to a great deal of butter, milk or even cream in mashed potatoes. Olive oil enriches... and yogurt lightens." * Exported from MasterCook * Mediterranean Rice Salad Recipe By :http://homearts.com Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mediterranean Rice Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups Minute Instant Brown Rice -- cooked * 15 oz black beans -- drained and rinsed 1 1/2 cups cucumber -- quartered and sliced 1 cup tomato -- chopped and seeded 1/2 cup chopped onion -- ** 1/4 cup chopped fresh parsley 3/4 cup Kraft Free Italian Fat Free Dressing -- *** 1/4 cup white balsamic vinegar -- (my addition) 1 tablespoon olive oil -- (my addition) Mix all ingredients except dressing in large bowl. Add dressing (and balsamic vinegar and oil, if desired); toss to coat. Season to taste with salt and pepper. Refrigerate. Makes 8 (1-cup) main-dish servings. * I used 3 cups of dry instant rice which I cooked to yield more than three cups of rice. I have also made this with Uncle Ben's instant brown rice with no discernible difference. ** I used red onion. BTW, I also peeled the cucumber, and I did not bother to seed the tomato. ***I much prefer Wishbone Fatfree Italian salad dressing, which is what I use for this salad. As you can tell, the recipe came from Kraft which makes the salad dressing and Minute Rice called for in the recipe. This is a wonderful salad which went over big at a pot luck I took it to recently. It also holds up well for a few days in the fridge. >From: "Deborah Kirwan" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mediterranean Seasoning Recipe By :Cooking Light, May 1994, page 151 Serving Size : 1 Preparation Time :0:05 Categories : Condiments & Seasoning Eat-Lf Mailing List Homemade Mixes Mediterranean Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 teaspoons dried whole marjoram 1 teaspoon garlic powder 1 teaspoon dried lemon peel 1/8 teaspoon bay leaves -- ground Combine all ingredients in a small bowl; stir well. Yield: 1/4 cup. >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mediterranean Stuffed Eggplant Recipe By :Source Unknown Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Mediterranean Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Large eggplant -- halved lengthwise 2 Tablespoons oil 1/2 Cup chopped onion 1 Clove garlic -- minced 2 Tablespoons margarine 2 Tablespoons flour 1 Pound canned tomatoes -- diced 1/2 Teaspoon oregano -- or marjoram 1/4 Teaspoon pepper 1 Dash salt 1/2 Cup Feta cheese -- OR drained cottage cheese Wash eggplant and cut in half. Scoop out pulp leaving 1/2" shell Microwave shell for 8 minutes on High, until soft. Chop pulp and saute in oil with onion and garlic until tender. Melt margarine in Microwave. Add flour and juice from tomatoes + water to make 1 cup. Cook to thicken. Add sauce and tomatoes to chopped eggplant. Add oregano or marjoram, pepper and salt. Fill shells. Top with cheese. Bake at 350 F for 30 minutes. May need to cover for part of cooking time. MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Melon Pernod And Strawberry Yogurt Dip Recipe By :Hanneman; variation on White Serving Size : 24 Preparation Time :1:00 Categories : Appetizers Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **For tipsy melon balls: 1 honeydew melon -- ripe 1 cantaloupe -- ripe 1/4 cup anise flavored liqueur **For yogurt dip" 4 ounces plain low-fat yogurt 2 tablespoons finely chopped strawberries -- in juice Peel melons and cut into bite-sized cubes or balls. Place in glass bowl. Drizzle liqueur over the fruit, stir to coat. Cover, refrigerate from 30 to 60 minutes, stirring several times. Add fruit to yogurt and stir to blend. Place the yogurt dip in a small bowl; center the bowl on a dish or shallow bowl and surround with melon balls. For a similar recipe see ~Fear of Frying~ by Virginia N. White: Chronimed Publishing (1996, isbn 1-56561-091-1 ) paper. (MC and Buster and Hanneman Jun 1997: posted on eat-lf ) TIP: Pour (1/4 tsp or more) anise extract on a piece of rind and seal it with the melon balls; cover. The melon will absorb some of the flavor and none of the alcohol. >From: Kitchen PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mesclun Salad, Classic Recipe By :Terri Law Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Cups mesclun greens -- about 4 handfuls 4 Tablespoons raspberry vinaigrette -- (reduced fat such as Knott's) Wash the mesclun and pat dry with paper towels, or dry in a salad spinner. At serving time, place the mesclun in a large salad bowl and pour about half of the vinaigrette over the mesclun. Toss. Add only enough additional dressing to very lightly coat, but not drown, the delicate greens. Makes about 4 servings. Cooks Notes: This salad is very adaptable. Add-ins are a good thing... try cut-up melons or berries. - - - - - - - - - - - - - - - - - - - NOTES : Mesclun salad is simply a salad made from a variety of baby lettuces and fresh greens such as: arugula, dandelion, frisee, mizuna, oak leaf, mache, radicchio and/or sorrel. It is usually lightly dressed with a vinaigrette (I particularly like the contrast with a very light raspberry vinaigrette). It is also very pretty with edible flowers mixed in. In some places it is called salad mix, gourmet salad mix or misticanza. You may also see it called wild field salad or saladini. Supermarket chains offer this mix in most metropolitan parts of the country. It is also fun and easy to grow in the garden or in containers... seeds are available from Shepherd's, Cook's Garden and many other seed companies. * Exported from MasterCook * Mexican Eggs Recipe By :Butter Busters Serving Size : 6 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Mexican & Southwestern Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 corn tortillas -- cut in 2" strips 3 tablespoon nonfat chicken broth 1/2 cup diced onion 14 1/2 ounces canned tomatoes -- stewed 1 cup shredded white turkey meat -- cooked and skinned 1/2 cup green bell pepper -- in strips 1 1/2 cups Egg Beaters(r) 99% egg substitute 1 cup nonfat mozzarella or jack cheese -- grated In a large skillet cook the tortillas in the chicken broth until golden. Remove and set aside. Add onion and cook until tender. Drain tomatoes and reserve liquid. Add the liquid to the skillet; cover and heat on high for 3 minutes, stirring occasionally. Stir in tomatoes, turkey and pepper; heat through. Reduce heat to low; add tortillas and egg substitute. Cover and cook 4-6 minutes or until egg is set. Sprinkle with cheese; cover and heat one more minute or until cheese is melted. Serve immediately. >From: The Taillons - - - - - - - - - - - - - - - - - - - NOTES : per serving: cals - 122 - 8%ff fat - 1.2g carbs - 15g * Exported from MasterCook * Mexican Eggs Ole Recipe By :Butter Busters Serving Size : 8 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Mexican & Southwestern Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 corn tortillas -- halved 1 cup onion -- chopped 1/2 cup green pepper -- chopped 1/2 tsp minced garlic 1 tsp ground oregano 1/2 tsp ground cumin 1 tablespoon nonfat chicken broth 2 cups canned kidney beans -- rinsed and drained 1 cup nonfat cheddar cheese -- shredded 1 1/2 cups skim milk 1 cup egg beaters(r) 99% egg substitute taco sauce or salsa -- optional Arrange the tortilla pieces in the bottom of a 12x8x2-inch casserole dish that has been sprayed with cooking spray. Set aside. In a non-stick skillet over medium heat, cook onion, green pepper, garlic, oregano and cumin in chicken broth until tender. Stir in kidney beans. Spoon 1/2 of the mixture over the tortillas; repeat layers once. Sprinkle with cheese and set aside. In a bowl, combine milk and egg substitute; pour evenly over cheese. Bake at 350° for 30-40 minutes or until puffed and golden brown. Let stand 10 minutes before serving. Serve with taco sauce or salsa if desired. >From: The Taillons - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mississippi Mud Brownies Recipe By :Duncan Hines, Treasury Of Baking Serving Size : 20 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 20 1/2 ounces lowfat brownie mix 2 whole eggs 1/3 cup water 3 tbsps olive oil 7 ounces marshmallow cream 1 1/4 cup reduced fat milk chocolate frosting -- melted Preheat oven to 350. Prepare a 13 x 9" pan with cooking spray and flour; set aside. In a mixing bowl, combine brownie mix, eggs, water, and oil. Stir until well blended. Spread into prepared pan. Bake for 25 minutes or until set. Spread marshmallow creme gently over hot brownies (see notes). Pour melted frosting over marshmallow creme. Swirl with knife to marble. Cool completely. >From: matejka@bga.com - - - - - - - - - - - - - - - - - - - Serving Ideas : Cut into bars. NOTES : For ease in spreading marshmallow creme, place spoonfuls evenly over brownie surface. Allow heat of brownies to soften marshmallow creme before spreading. Store leftover melted frosting in original container and refrigerate. * Exported from MasterCook * Molasses Soda Bread Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup flour 1 cup whole wheat flour 2 tsp baking soda 1/2 tsp salt --- 1 cup lowfat yogurt -- plain 1/3 cup molasses -- (can sub honey) 1/4 cup fatfree Smart Beat 1/4 cup nonfat sour cream Mix dry ingredients in a large bowl. Mix wet in a smaller bowl, then combine with dry and mix well. Turn out onto lightly floured board and knead until fairly smooth, 1 or 2 minutes. Place on Pam-ed cookie sheet and shape into a flattened ball, about 1.5 to 2 inches high. Cut a shallow X in the top. Bake at 325 for 35 - 40 minutes, until a tester come out clean. Spray top with ICBINB spray (lightly) and cool completely before storing. This is dense, moist and filling, and would be great with soups or salads. I figured the whole thing to have no more than 6 grams of fat-3 for the yogurt, and a couple for the flours and butter spray. It's pretty large, so I think a serving would be about 1/12, which would make it about .5 grams per serving. >From: Nicki Eger - - - - - - - - - - - - - - - - - - - NOTES : Made a great bread last night, so I thought I'd share. The recipe I had is actually for Honey Soda Bread, but I was out of honey and subbed molasses and it was wonderful. It is also wonderful with honey, and a bit sweeter, which I prefer. I also successfully substituted 1/4 cup ff Smartbeat and 1/4 ff sour cream for the 1/2 cup butter called for, with virtually no change in texture. The recipe called for cutting in the butter until the mixture was like small peas, but the ff stuff I had was a little runny so I mixed it in with the other wet ingredients and just added it that way- again, no change in finished product, so I will continue to skip the 'cutting in the butter' step. * Exported from MasterCook * Moroccan Eggplant And Garbanzo Beans Recipe By :Cooking without Fat Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Mediterranean Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 eggplant -- cubed, 1" 1 onion -- sliced 1 clove garlic -- chopped 1/8 teaspoon crushed red pepper 1 cup water 1 teaspoon curry powder 1 tablespoon lemon juice 2 teaspoons honey 3 tablespoons ketchup 2 cups garbanzo beans, cooked -- drained 1/2 cup raisins -- GARNISH: 1 cup tomatoes -- chopped 1 orange -- wedged 1/2 cup yogurt, skim milk Cook cubed eggplant in microwave for 5 minutes (tender but not mushy.) Combine onion, garlic, red flakes and 2 T water in saucepan. Cover and simmer over low heat for 10 minutes. Add curry powder and cook briefly. Add lemon juice, honey, ketchup and remaining water and bring to a boil. Stir in garbanzos, eggplant and raisins and simmer uncovered for 5 minutes. Garnish with tomatoes, orange and yogurt. per serving: 282 cal, 2.7 g fat (8.1% cff) >From: Laury Hutt - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Nectarine And Blueberry Dumplings Recipe By :Dallas Morning News 6/11/97 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 sheets frozen puff pastry -- thawed --(17 1/4-ounce package) 2 pounds ripe nectarines -- peeled and diced 1 cup fresh blueberries 3/4 cup dried blueberries 1/2 cup hazelnuts -- toasted chopped 1/3 cup firmly packed light brown sugar **Cinnamon syrup (one recipe) 1 1/2 cups water 2/3 cup sugar 2 tablespoons unsalted butter 2 tablespoons maple syrup 1 teaspoon ground cinnamon **To Serve: Vanilla ice cream -- or frozen yogurt Preheat the oven to 400F. Lightly butter two 9x13-inch baking dishes. On a lightly floured board, roll out the puff pastry to form two 12x14-inch rectangles. Spread one pastry with half each of the nectarines, both kinds of berries and nuts. Sprinkle with 2 1/2 tablespoons of the sugar. Starting on the longer side, roll the pastry up like a jellyroll and seal the edges with a little water. Cut into 2-inch slices. Repeat with the other pastry. Place the slices, cut surface down, in the baking dishes, being careful not to fit them in tightly. Pour about 1/2 to 3/4 cup of the Cinnamon Syrup over the dumplings in each dish. Bake 40 to 45 minutes. Serve warm with ice cream and additional Cinnamon Syrup, if desired. Makes 6 to 8 servings. Cinnamon Syrup: In a heavy saucepan, combine 1 1/2 cups water, 2/3 cup sugar, 2 tablespoons unsalted butter, 2 tablespoons maple syrup and 1 teaspoon ground cinnamon and bring to a boil over medium-high heat, stirring until the sugar dissolves. Lower heat and simmer 8 to 10 minutes or until slightly thickened. Remove from heat. Serve warm. Per serving: Cal 472 (18% fat) Fat 10 g (3 g sat) Fiber 3 g Chol 9 mg Sodium 493 mg Carbs 95 g Calcium 42 mg Cross-ref "Blueberry Thrills: A bountiful crop rolls in from East Texas" on the www.dallasnews.com 06/11/97 article by Teresa Gubbins / The Dallas Morning News >From: Kitchen PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * New Potatoes With Dill Recipe By :priss@amaranth.com (Pam & KerryAnn Cobb) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lb New Potatoes -- Unpeeled 1 tablespoon Icbinb-Light -- *Note, To 2 Tbsp 1/2 Tsp Dried Dill -- **Note 1/2 Tsp Seasoned Salt *NOTE: I Can't Believe It's Not Butter - Light. Original recipe used butter or margarine 2 Tbsp. **NOTE: OR 1 tsp fresh dill Wash potatoes; cut into 3/8 inch thick slices. In a 12x7 baking dish, arrange potatoes in thin layer. Dot with butter, sprinkle with dill and salt. Cover and bake at 425 for 25 minutes or until tender, stirring after 15 minutes. Makes 4 servings. This was originally on EAT-L mailing list. It was very good. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 80.6 Fat 1.4g Carb 15.5g Fib 1/4g Pro 1.8g Sod 199mg CFF 15% * Exported from MasterCook * Noodle Soup Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup carrot -- shredded 1/4 cup onion -- chopped 1/4 cup celery -- diagonally sliced 2 teaspoons Margarine 1 cup nonfat chicken broth -- low-sodium 1 1/2 ounces egg noodles -- Uncooked medium or thin egg In a 1-quart microwave casserole combine carrot, onion, celery and margarine; cover and microwave on HIGH for 1 minute. Add broth and 1/2 cup water and stir in noodles; cover and microwave on Medium (50%) for 3 minutes, stirring every minute. Let stand for 2 minutes, until noodles are softened. Per serving: 1 Fat, 1 Vegetable, 1 Bread, 20 Optional Calories 151 Calories, 6g Fat >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Onion Saffron Sweet Pea Relish With Orange Zest Recipe By :Hanneman 1997 Riverside Serving Size : 4 Preparation Time :0:15 Categories : Condiments & Seasoning Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Vidalia onions -- quartered and sliced 1 teaspoon garlic salt -- with parsley 1/2 teaspoon saffron threads 2 teaspoons safflower oil 1/2 teaspoon freshly ground black pepper -- or to taste 2 pieces orange zest -- 2-inch strip, minced 1 orange -- juiced 1 1/3 cups fresh peas -- or frozen Prepare the onion and sprinkle with the garlic salt. Set aside and prepare other ingredients. Set small skillet or min-wok over medium heat. Add the saffron and toast until the threads are brittle, about 1 to 1/2 minutes. Crush a bit with back of spoon and add the garlicky onion and oil, season with pepper; saute the onion for about 4 minutes; add the peas, stir. Continue to saute until the onion is a golden brown. Reduce heat to lowest; add the orange zest and the juice; toss continuously until the relish cools a bit. Serve as a relish with potatoes, or pasta, or other vegetables (asparagus or cauliflower). McServing: 81.5 cals (26.1% ff) 2.6 g fat. For related recipes see: Pasta e Verdura: 140 vegetable sauces; by Jack Bishop (1996) HarperCollins. - - - - - - - - - - - - - - - - - - -