* Exported from MasterCook * Tropical Blueberry Salad Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup firmly packed light brown sugar 1/2 cup orange juice 1 tsp. vanilla extract 2 cups fresh blueberries 2 cups fresh or canned pineapple chunks 1 mango -- peeled, pitted and cubed (about 1 1/2 cups) 1 kiwi fruit -- peeled, halved lengthwise and thinly sliced (about 1/2 cup) In a microwaveable bowl, combine brown sugar, orange juice . Microwave on high 1 minute. Stir until sugar is completely dissolved. Add vanilla. In a large bowl, combine blueberries, pineapple, mango and kiwi. Stir in sugar-orange juice mixture until blended. This can be served in pretty bowls, or you can top slices of pound cake, angel cake or biscuits with it. Adapted from a North American Blueberry Council recipe. Source: "Formatted by Whome40@aol.com Jul 2000" Yield: "6 cups" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Various Marinades Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **NONE** Here are some tasty, and healthy, marinating solutions to add around-the-world flavors to meats, vegetables and fruits: Asian - 1/2 cup orange juice, 2 Tbsp rice wine, 2 Tbsp reduced sodium soy sauce, 1 tsp sesame oil, garlic and/or ginger to taste. (Try on chicken, fish, asparagus, broccoli, or sliced peaches or pineapple). Middle Eastern - 3/4 cup nonfat plain yogurt, 1 tsp lemon zest, 2 Tbsp lemon juice, 4 Tbsp fresh mint (chopped), 1/4 teaspoon cinnamon, 1/4 teaspoon allspice, red pepper to taste. (Traditional favorite with lamb, also good on roasted potatoes). Mediterranean - 1/2 cup red wine, 2 Tbsp balsamic vinegar, 1 tsp olive oil, garlic and/or basil to taste. (Good with seafood of any type; soaked and sauteed Belgian endive or mushrooms, grilled pear or pineapple slices). Caribbean - 1/3 cup lemon juice, 1/4 cup honey, 2 tsp olive oil, 1/4 tsp allspice, 1/4 tsp nutmeg, red pepper flakes to taste. (Traditional soak for pork; try on roasted carrots and sweet bell peppers, wonderful on grilled apple or apricot slices). French - 1/3 cup white wine vinegar, 2 tsp olive oil, 2 garlic cloves (minced), 2 tsp fennel seed (crushed), optional - 1/3 cup Pernod liquor. (Good with game hens and shrimp; brush onto grilled onions and summer squash, interesting with grilled apple and pear slices). Source: "http://www.mayohealth.org/mayo/askdiet/htm/new/qd000628.htm?ref=nutri ion" S(Formatted by Whome40@aol.com Jul 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : From an article espousing the benefits of marinating meats before grilling to reduce carcinogen formation. * Exported from MasterCook * Vegetable Medley Pasta Salad Recipe By :Joslin Diabetes Gourmet Cookbook Serving Size : 12 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Med zucchini -- abt 5 oz, -- Cut Into Thin Strips 12 cherry tomatoes -- halved 1/4 Cup sliced pitted ripe olives 2 Cloves garlic -- minced 1/2 Tablespoon minced fresh oregano -- or -- 1/2 Teaspoon Crushed -- Dried 1/2 Tablespoon minced fresh basil -- or -- 1/2 Teaspoon Crushed Dried Basil 1/4 Cup chopped fresh parsley -- flat-leaf 1/4 Teaspoon salt -- (optional) 1/8 Teaspoon freshly ground pepper 1/2 Cup plain nonfat yogurt 2 Teaspoons olive oil 6 Ounces rotini -- (little corkscrews) leaves of green leaf lettuce -- washed and crisped In a large bowl, combine all ingredients except pasta and lettuce. Toss, mixing well. Cover and let stand at room temperature for 1 hour. In a large saucepan of boiling water, cook pasta for 8 to 10 minutes, until tender. Drain well. Add to vegetable mixture; mix lightly until well coated. Line a salad bowl or serving platter with lettuce; mound salad on lettuce. Chill until ready to serve. (Makes 12 servings) Per 1-cup (236 ml) serving: calories, 81 protein, 3 g carbohydrate, 13 g fat, 2 g (calories from fat, 22%) dietary fiber, trace cholesterol, 13 mg sodium, 139 mg potassium, 144 mg Exchanges: 1 bread/starch Joslin Diabetes Gourmet Cookbook - - - - - - - - - - - - - - - - - - - NOTES : Cal 105.1 Total Fat 1.9g Sat Fat 0.3g Carb 19.7g Fiber 2.3g Pro 4g Sod 93 mg CFF 15% * Exported from MasterCook * Vegetable Pasta Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Medium zucchini 3 Medium yellow squash 3 Medium carrots 1 Tablespoon butter -- * see note 1/4 Cup chopped basil 1/4 Cup chopped parsley salt fresh ground pepper fresh herbs -- * see note Wash zucchini, squash, and carrots. Peel carrots. Using a vegetable peeler, slice the zucchini and squash into long strips and shred the carrots except for the center core(s). Set aside until ready to cook. Heat the butter or oil over medium heat in a heavy skillet or Wok. Add the shreds, carrots first, cooking for 2 or 3 minutes. Add zucchini and squash and toss frequently, cooking for 3-4 minutes. Add salt, pepper, and herbs. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : * or olive oil (which will also heat to higher temperature) * such as basil or dried herbs * Exported from MasterCook * Wheat Berry Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Salad Dressings Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup uncooked wheat berries 2 1/2 cups water 1 1/2 cups broccoli flowerets 1/2 cup chopped green onions with tops 1/2 cup diced carrot 15 ounces canned garbanzo beans VINAIGRETTE DRESSING: 1/4 cup balsamic or cider vinegar 2 tablespoons olive or vegetable oil 1 tablespoon chopped fresh basil 1/4 teaspoon paprika 1/8 teaspoon salt 1 clove garlic -- crushed Heat wheat berries and water to boiling in 2-quart saucepan, stirring once or twice; reduce heat. Cover and simmer 50 to 60 minutes or until wheat berries are tender but still firm; drain. Toss wheat berries and remaining ingredients. Cover and refrigerate at least 1 hour. 4 SERVINGS (ABOUT 1-1/3 CUPS EACH). VINAIGRETTE DRESSING Shake all ingredients in tightly covered container. Email from CaroleW 1997-July Source: "Betty Crocker's Low-Fat 1994" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Yellow Squash And Arugula Medley Recipe By :Healthy Side Dishes,Williams Sanoma Collection Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound yellow squash Vegetable cooking spray 1 shallot -- minced 1 clove garlic -- minced 1 teaspoon grated lemon peel 1 tablespoon fresh lemon juice 2 tablespoons finely chopped fresh parsley 1 cup arugula leaves -- cut in ribbons salt and pepper to taste Grate the squash using the coarse shredder on your food processor. Place in a fine mesh colander and squeeze as much water out as possible. I do this by picking up handfuls and squeezing. Meanwhile, spray a large nonstick skillet with Pam and heat over medium high heat. When hot, add squash and saute until dry and almost cooked through. Add garlic, shallot, lemon zest and juice. Cook until garlic and shallot are soft. Stir in arugula and cook until wilted. Stir in parsley and season with salt and pepper. Can be served hot or room temp. Leftovers can be combined with Mediterranean Brown Rice for a salad. See separate recipe. Source: "Formatted by Whome40@aol.com Jul 2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Zinfandel Barbecue Sauce Recipe By :Susan Goss - Zinfandel Restaurant Serving Size : 32 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon corn oil 1 1/2 cups red onion -- finely chopped 3 cups chopped canned tomatoes with juice 2 tablespoons cider vinegar 1 1/2 teaspoons kosher salt 3/4 teaspoon pepper 1/4 teaspoon dried thyme 1/8 teaspoon ground cumin 1 1/2 tablespoons Hungarian sweet paprika 1 teaspoon pure chile powder (not a blend) 1/2 tsp. dried oregano 1 1/2 tablespoons Worcestershire sauce 1/4 cup dark molasses 1/2 cup orange juice Heat oil in saucepan and saute onion until translucent. Add remaining ingredients, except orange juice, stir well and bring to a boil. Reduce heat and simmer 10 minutes. Remove from heat, let cool and add orange juice. Puree sauce in a blender or food processor. Source: "http://www.fabulousfoods.com/recipes/sauces/tomato/zinbbq.html" S(Formatted by Whome40@aol.com Jul 2000): "" Yield: "4 cups" - - - - - - - - - - - - - - - - - - - NOTES : Tip: This sauce will keep, tightly sealed in the refrigerator for about a week. It can also be frozen for later use. Kristin: The sauce does NOT contain Zinfandel. That's the name of the restaurant. I think we could omit the corn oil, or at least switch to olive and use a smaller amount. * Exported from MasterCook * Zucchini And Tomato Recipe By :The Ayurvedic Cookbook, Amadea Morningstar w/ Urmila Desai Serving Size : 5 Preparation Time :0:15 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tbsp Sunflower Oil 2 Med Tomatoes -- Cubed 1 Tsp Dried Oregano Leaves 1 Tsp Coriander 1 Tsp Sea Salt 4 cups Zucchini -- Chopped 2 Tbsp Water -- To 4 Tbsp Water 3 Bay Leaves -- To 4 8 Oz Instant Polenta Cook According To Directions Heat oil in a saucepan or skillet. Add tomatoes, bay leaves, coriander, salt and oregano. Cook over low heat 3 - 4 min. Add zucchini, stir in well, cook for 5 min on low heat. Add water and cover and cook over med-low heat for 10 min more. Serve over polenta, rice or dal. This is extremely flavorful. We served it over polenta but it would be wonderful over basmati rice or other rices. Tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 229.9 Total Fat 6.2g Sat Fat 0.6g Carb 39.9g Fiber 5.1g Pro 6.3g Sod 384mg CFF 23.2% * Exported from MasterCook * Zucchini Apricot Bread Recipe By : Serving Size : 24 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups shredded zucchini 3/4 cup sugar 1/4 cup vegetable oil 3 egg whites -- or 1/2 cup cholesterol-free egg product 1 1/2 cups all-purpose flour 1 teaspoon ground cinnamon 2 teaspoons vanilla 3/4 teaspoon baking soda 1/2 teaspoon salt 1/4 teaspoon baking powder 1/4 teaspoon ground cloves 1/2 cup finely chopped dried apricots Heat oven to 350 degrees. Spray loaf pan, 9 X 5 X 3 or 8-1/2 X 4-1/2 X 2-1/2 inches, with nonstick cooking spray. Mix zucchini, sugar, oil and egg whites in large bowl. Stir in remaining ingredients except apricots. Stir in apricots. Pour into pan. Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cook 10 minutes. Loosen sides of loaf from pan; remove from pan. Cool completely before slicing. 1 LOAF (24 SLICES). Source: "Betty Crocker's Low-Fat, Low-Cholesterol Cookbook 1991" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : It looks like this would be delicious with those little "dried fruit bits" that include apricots. ["Jane" ] * Exported from MasterCook * Zucchini Casserole Recipe By :St. Paul's Presbyterian Church, Bramalea, Ontario Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds zucchini -- sliced 1 cup shredded carrots 1/4 cup chopped onion 1 can condensed cream of chicken soup 1 cup fat-free sour cream 1 cup bread crumbs -- *see Note * Note: Recipe called for 1/4 cup margarine, melted to add to the bread crumbs I did not use. Boil vegetables (except carrots) until tender, not soggy. Mix soup with sour cream. Add carrots and drained cooked vegetables. Mix bread crumbs (with melted margarine if using). Cover bottom of casserole with half of the bread crumbs, fill with vegetable mixture, cover with the read of bread crumbs. Bake at 350F. for 40 minutes. Source: "Our Favourite Recipes Cookbook" S(Typed & Formatted in MC by:): "Helen D. (hdeacey@home.com)" - - - - - - - - - - - - - - - - - - - NOTES : Note: I only used half the bread crumbs only on the top and with no butter. I sprinkle basil in the bread crumbs before putting them over the vegetables. (Helen D.) From ???@??? Tue Aug 29 13:23:28 2000 * Exported from MasterCook * Zucchini Facts Recipe By :Hammond Times newspaper, 93/08/11 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- zucchini Zucchini is a remarkable summer squash that resembles a lacquered cucumber and has a name we keep forgetting how to spell. ' Like its dozens of cucumber cousins, the zucchini is low in calories (5 calories per ounce) and high in vitamin A, C and part of the B-Complex, niacin, riboflavin and thiamine. This summer squash provides iron, calcium, and is an excellent source of unabsorbable roughage. ' Know for its versatility as well as its heavy productivity. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Zucchini Filled Pork Rolls Recipe By :Betty Crocker Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups shredded zucchini 1 clove garlic -- crushed 2 tablespoons grated parmesan cheese 1/4 teaspoon pepper 12 ounces lean boneless pork chops -- 4 - 3oz each -- 3/4-inch thick 1 teaspoon vegetable oil 1/2 cup dry white wine or chicken broth 1 tablespoon dijon mustard Squeeze zucchini with paper towels to remove moisture. Spray 10-inch nonstick skillet with nonstick cooking spray. Cook zucchini and garlic in skillet over medium heat about 3 minutes or until tender. Stir in cheese and pepper. Remove zucchini mixture from skillet; cool. Trim fat from pork chops. Flatten each pork chop to 1/4-inch thickness between waxed paper or plastic wrap. Spread one-fourth of the zucchini mixture over each piece of pork. Roll up; secure with wooden picks. Add oil and pork rolls to skillet. Cover and cook over medium heat 15 to 20 minutes, turning once, until done. Remove wooden picks. Remove pork rolls from skillet; keep warm. Add wine to skillet. Cook over high heat 2 to 3 minutes or until reduced by half. Stir in mustard. Pour sauce over pork rolls. (WITH ABOUT 1 TABLESPOON SAUCE EACH). Source: "Betty Crocker's Low-Fat, Low-Cholesterol Cookbook 1991" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Zucchini Relish #2 Recipe By :Home Cooking Magazine Serving Size : 96 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 cups chopped zucchini -- coarsely 3 green peppers 2 red peppers 3 large onions 1 cup chopped celery 5 tablespoons salt 2 cups vinegar 4 cups sugar 2 teaspoons nutmeg 1 tablespoon mustard seed 1 teaspoon turmeric 1 tablespoon celery seeds 1/2 teaspoon pepper 2 tablespoons cornstarch Method Grind together zucchini, green peppers, red peppers, onions and celery. Sprinkle on salt. Mix well. Cover and let stand overnight. Drain zucchini mixture. Rinse thoroughly with cold water. Drain again. Turn into large pot. Stir in vinegar, sugar, nutmeg, mustard seed, turmeric, celery seed, pepper and cornstarch. Bring to a boil. Reduce heat. Simmer for 20 minutes. Ladle into hot, sterilized jars. Seal. Process in water bath for 5 minutes. Makes 6 pints. Source: "Home Cooking Magazine" S(MC formatted by): "Helen D. (hdeacey@home.com)" Yield: "6 Pints" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Zucchini Relish #3 Recipe By :Jean ParE Serving Size : 48 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 cups zucchini -- ground, with peel 2 cups onions -- ground 2 1/2 tablespoons coarse salt -- (pickling) 1 small green pepper -- seeded & ground 1 small red pepper -- seeded & ground 1 1/4 cups white vinegar 2 1/2 cups granulated sugar 1 tablespoon celery seeds 2 teaspoons cornstarch 1 1/2 teaspoons dry mustard 1 1/2 teaspoons turmeric 1 1/2 teaspoons nutmeg 1/4 teaspoon pepper Combine zucchini, onion and salt in large bowl. Cover and let stand overnight on counter. Drain. Rinse in cold water. Drain. turn into large pot. Add remaining ingredients. Heat on medium-high, stirring often, until it boils. Boil, uncovered, for 30 minutes, stirring occasionally. Pour into hot sterilized jars to within 1/4 inch of top. Seal. Makes 5 to 6 half pints. Description: "An economical relish, especially if you grow your own zucchini" Source: "Company's Company Preserves" S(MC formatted by): "Helen D. (hdeacey@home.com) July 15, 2000" Yield: "5 pints" - - - - - - - - - - - - - - - - - - - NOTES : This the relish that Dennis made for us last year, it is absolutely fabulous on hamburgers. You will notice we do not do the water bath, the relish has high acidity and we find that we do not have to do the waterbath, but use your discretion. Dennis made this last year we use the same as green relish. Helen D.