* Exported from MasterCook * Almond Squash Soup Recipe By :Paula Hamilton Serving Size : 4 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Low Fat Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 Ounces frozen cooked squash 14 1/2 Ounces defatted chicken broth 1 Tablespoon brown sugar -- or to taste 1 Tablespoon unsalted butter 4 Teaspoons sliced almonds -- optional Thaw the squash in a microwave oven on High for 3 minutes. Place the squash and chicken broth in a medium saucepan. Bring to a simmer over medium high heat. When the soup is hot, after about 5 minutes, stir in the brown sugar and butter until melted. Pour into soup bowls and garnish with sliced almonds. Description: "Soup in a hurry using pre-cooked squash" Source: "The 5 in 10 Cookbook (1993)" S(Email): "Pat Hanneman 7/99" - - - - - - - - - - - - - - - - - - - NOTES : For more flavor, warm the almond slices in a dry skillet over low heat for about 3 minutes or until fragrant and golden brown. Watch carefully because the nuts can burn easily. Without nuts: 66 cals, 3g fat (30%), 2g fiber; with nuts 84 cals, 4g fat (38%), 2g fiber. not many calories to this soup to be begin with. Add almonds and it exceeds the 30% cff guideline. It's a fast soup and an easy way to serve winter squash in the summer. Try a chiffonade of lemon basil instead of the almonds. * Exported from MasterCook * Amaranth And Corn Recipe By :Christina Pirello, Cooking the Whole Foods Way Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup amaranth -- rinsed and drained 1/2 Cup fresh corn kernels 2 1/4 Cups spring or filtered water Pinch sea salt Combine amaranth, corn, and water in a medium pan over medium heat and bring to a boil. Add salt. Cover, reduce heat and simmer 30-35 minutes, until all the liquid is absorbed and the grain is creamy. - - - - - - - - - - - - - - - - - - - NOTES : "A ancient grain revisited. It was cultivated by the Aztecs, but was also widely used in China and in South and Central America. Commonly ground into flour, amaranth is also a wonderful whole-grain dish,but it only recently came back into vogue as a grain. It has a strong, earthy, sweet flavor that matches perfectly the sweetness of fresh corn. Its unique flavor and texture make it a delicious alternative to the more commonly used whole grains. From Ellen C. * Exported from MasterCook * Apricot Almond Quickbread (Original) Recipe By :The CKFM Bonnie Stern Cookbook, p. 115 Serving Size : 12 Preparation Time :1:15 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup dried apricots 1 cup boiling water 2 cups all-purpose flour 1 tablespoon baking powder 3/4 cup granulated sugar 1/2 cup toasted almonds -- sliced 2 eggs 1 cup milk, 2% lowfat 1/3 cup unsalted butter -- melted 1/4 teaspoon almond extract -- pure 1/2 teaspoon vanilla extract -- pure 1. Preheat oven to 350F/180C. If the almonds are not already toasted, spread them on a cookie sheet and bake at 350F/180C for 5 to 10 minutes or until light brown. 2. Chop dried apricots. The easiest way to do this is to cut them with scissors. Place apricot pieces in a bowl and cover with the boiling water. Allow them to rest for 10 minutes while preparing the batter. 3. Combine the flour, baking powder, and sugar. Stir together well. Stir in the almonds. 4. Combine the eggs, milk, melted butter and extracts. Pour the wet ingredients over the dry ingredients and stir only until blended. 5. Drain the apricots and pat dry with paper towels. Stir them into the batter. Spoon the mixture into a buttered 8-inch x 4-inch/1.5-L loaf pan and bake for 1 hour. Allow the loaf to rest in the pan for 10 minutes before inverting onto a wire rack to cool. Makes one 9-in x 5-in/2 L loaf. (exceeds size of pan?) Formatted in MasterCook 4 by Ellen Pickett 1997. - - - - - - - - - - - - - - - - - - - NOTES : Bonnie Stern doesn't specify the fat content of the milk, but I normally use Lacteeze 2%, so that's what I've used for nutritional analysis. "This recipe is so easy and fast that it's hard to believe it can be so delicious." Bonnie Stern has published some low-fat recipe books since producing the CKFM cookbook, but this book does not restrict the fat content. * Exported from MasterCook * Apricot Almond Quickbread #2 (Redux) Recipe By :The CKFM Bonnie Stern Cookbook, p. 115 Serving Size : 12 Preparation Time :1:15 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup dried apricots 1 cup boiling water 2 cups all-purpose flour 1 tablespoon baking powder 3/4 cup granulated sugar 1 tablespoon almonds -- finely chopped (up to 2 tablespoons) 1 egg 2 egg whites 1 cup milk, 2% lowfat 2 tablespoons nonfat dry milk powder -- up to 4 tablespoons 1/3 cup unsalted butter -- melted 1/4 teaspoon almond extract -- pure 1/2 teaspoon vanilla extract -- pure 1. Preheat oven to 350F/180C. 2. Chop dried apricots. The easiest way to do this is to cut them with scissors. Place apricot pieces in a bowl and cover with the boiling water. Allow them to rest for 10 minutes while preparing the batter. 3. Combine the flour, baking powder, dry milk powder, and sugar. Stir together well. 4. Combine the egg, egg whites, milk, melted butter and extracts. Pour the wet ingredients over the dry ingredients and stir only until blended. 5. Drain the apricots and pat dry with paper towels. Stir them into the batter. Spoon the mixture into a buttered 8-inch x 4-inch/1.5-L loaf pan. Sprinkle chopped almonds on top and press lightly into batter. 6. Bake for 1 hour. Allow the loaf to rest in the pan for 10 minutes before inverting onto a wire rack to cool. Makes one 9-in x 5-in/2 L loaf. (exceeds size of pan?) ------ You have 2 choices for this recipe: 1. You can keep in the 1/3 cup butter, but eliminate the nonfat dry milk. 2. Or, you can make a puree of apricots and dates or just dried apricots. Just add enough warm water to make it very thick paste--add 1 TBSP of water at a time until you get a nice thick puree----like a very thick applesauce. The reason that I did an apricot/date puree combo was to show you that you could use any dried fruit combo--the apricots will lend a lot of needed apricot flavor to this recipe. Once you remove the fat, the flavor goes, so I wanted to put flavor back in. You can do 1/2 apricots and 1/2 dates, or 100 % apricots, or 100% dates. I would use 100 % dried apricot puree. Lighter Bake has applesauce in it, so I know that you cannot have it. On second thought, I would eliminate the dried milk powder entirely, whether you use butter or fruit puree. I would also use all dried apricots for the puree. You can also substitute the 3/4 cup chopped apricots with 3/4 cup currants or use 1/2 cup fresh or frozen blueberries. Sarah Phillips, www.healthyoven.com revised by Sarah Phillips and "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : "This recipe is so easy and fast that it's hard to believe it can be so delicious" according to Bonnie Stern (her comment about the original version of the recipe). * Exported from MasterCook * Apricot Almond Quickbread #3 (Redux) Recipe By :Redux by c Sarah Phillips, www.healthyoven.com Serving Size : 12 Preparation Time :1:15 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup dried apricots 1 cup boiling water 2 cups all-purpose flour 1 tablespoon baking powder 3/4 cup granulated sugar 2 large egg whites 1 eggs 1 cup milk, 2% lowfat 1/3 cup apricot and date puree 2 tablespoons canola oil 1/4 teaspoon almond extract -- pure 1/2 teaspoon vanilla extract -- pure 1 tablespoon chopped almonds -- to 2 tbsp 1. Preheat oven to 350F/180C. If the almonds are not already toasted, spread them on a cookie sheet and bake at 350F/180C for 5 to 10 minutes or until light brown. 2. Chop dried apricots. The easiest way to do this is to cut them with scissors. Place apricot pieces in a bowl and cover with the boiling water. Allow them to rest for 10 minutes while preparing the batter. 3. Combine the flour, baking powder, and sugar. Stir together well. Stir in the almonds. 4. Combine the eggs, milk, melted butter and extracts. Pour the wet ingredients over the dry ingredients and stir only until blended. 5. Drain the apricots and pat dry with paper towels. Stir them into the batter. Spoon the mixture into a buttered 8-inch x 4-inch/1.5-L loaf pan and bake for 1 hour. Allow the loaf to rest in the pan for 10 minutes before inverting onto a wire rack to cool. Makes one 9-in x 5-in/2 L loaf. (exceeds size of pan?) The CKFM Bonnie Stern Cookbook, p. 115 Formatted in MasterCook 4 by Ellen Pickett 1997. - - - - - - - - - - - - - - - - - - - NOTES : Bonnie Stern doesn't specify the fat content of the milk, but I normally use Lacteeze 2%, so that's what I've used for nutritional analysis. "This recipe is so easy and fast that it's hard to believe it can be so delicious." Bonnie Stern has published some low-fat recipe books since producing the CKFM cookbook, but this book does not restrict the fat content. --- Apricot Almond Bread: as you pointed out, take one of the eggs and use 2 large egg whites, instead. Eliminate the almonds from the recipe, and sprinkle 1 to 2 tbsp finely chopped almonds on top of the bread before baking--press into batter a bit. Make a combination of 1 cup apricots and date puree, and eliminate the butter. Use 2 TBSP canola oil, also. c Sarah Phillips, www.healthyoven.com * Exported from MasterCook * Apricot Glazed Ham Steaks Recipe By :5 Ingredients, 15 Minute Cookbook, Cooking Light Serving Size : 4 Preparation Time :0:13 Categories : Eat-Lf Mailing List Low Fat Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 Lb Lean Ham Cooking Spray 1/4 cup Apricots Spreadable Fruit 1/4 cup Orange Juice Fresh Orange Slices -- Optional Slice ham into 4 (3 oz) slices. Coat a large nonstick skillet with cooking spray; place over med-high heat until hot. Add ham; cook 2 - 3 min on each side or until lightly browned. Add apricot spread and orange juice to skillet, stirring until spread melts. Reduce heat, and simmer 5 - 6 min or until ham is glazed. Garnish with orange slices, if desired. Yield: 4 servings Per serving: Cal 127, Total Fat 3.6g, Sat Fat 1g, Carb 9.1g, Fib 0g, Pro 15.2g, Sod 856mg, CFF 26% This was **wonderful**. Very tasty, easy and quick to put together. A keeper. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baking Mix #3 Recipe By :Fatfree Digest Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Homemade Mixes Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 1/4 Cups Flour, All-Purpose -- unsifted 1/2 Cup Sugar 1 Cup Nonfat Dry Milk 1/2 Cup Cornstarch 1 Tbsp Baking Powder 1 Tsp Baking Soda 1/2 Tsp Salt Mix together. You will need to cover tightly and store. Stir before using. >From: Joan From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : I have found it to be heavier and it doesn't brown as nicely during baking as the real thing. It does satisfy the craving for those recipes that call for Bisquick! For shortcakes, with 2 1/4 c. mix add 2/3 c. skim milk * Exported from MasterCook * Basmati Rice #2 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup basmati rice 1 1/2 cups water 1 tablespoon oil 1 pinch salt I buy my basmati rice in the large burlap bag with zipper. One bag lasts a long time. Here are the directions for cooking that come with the bag. Stovetop: a cup rice to 1 1/2 c. water 1 tbs oil, pinch of salt. Rinse measured rice 1 or 2 times to remove extra starch, then drain. Stovetop: Place drained rice in a saucepan and add measured water, oil and salt. Place saucepan uncovered over high heat and bring to boil, stir occasionally. Let water reduce slightly below the rice level and then lower the heat. Place a tight lid on the sauce pan and simmer for 20 minutes. Microwave: Place drained rice in a microwaveable casserole. Add 2 cups of water, 1 tbs oil and pinch of salt. Cover and microwave on high (100%) for 10 minutes. Stir, cover and microwave on defrost (30%^) for 10 minutes. Fluff with fork before serving. Do not cook more than 2 cups at a time. - - - - - - - - - - - - - - - - - - - NOTES : I hI have been cooking this rice this way for 5 years and have yet to have one failure. Mary Curtis * Exported from MasterCook * Beans And Tomatoes, Reggie's Recipe By :Reggie Dwork Serving Size : 3 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 14 1/2 Oz Cannellini Beans -- Drained, Rinsed 2 Tomatoes -- Cut In Pieces Salt And Pepper -- To Taste Herbs Of Your Choice -- Optional Mix together in bowl, add salt and pepper as desired and any herbs you enjoy. Toss and serve at room temp. Quick and easy!! Very tasty too. Entered into MasterCook and created for you by Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 472 Total Fat 1.4g Sat Fat 0.3g Carb 86.1g Fib 21.6g Pro 32.6g Sod 29mg CFF 2.6% * Exported from MasterCook * Bechamel, Reduced Fat Recipe By :Steven Raichlen, High-Flavor, Low-Fat Italian Cooking Serving Size : 8 Preparation Time :0:05 Categories : Eat-Lf Mailing List Italian Low Fat Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons all-purpose unbleached white flour 2 1/4 cups 1% low-fat milk -- see note 1 bay leaf 1/2 small onion one clove 1 piece celery -- (2-inch) 1 clove garlic -- peeled 1/8 teaspoon ground mace or nutmeg 1/2 tablespoon unsalted butter -- optional salt and white pepper 1 pinch cayenne pepper 1. Have ready a large bowl of cold water. Place the flour in a 1-quart saucepan (preferably nonstick) over medium heat. Cook the flour, stirring with a whisk or wooden spoon, until it smells cooked, 3 to 5 minutes (quite suddenly, you'll notice a pronounced toasted smell). Do not let the flour brown. Place the bottom of the saucepan in the bowl of cold water to stop the cooking of the flour. Set the pan aside until it and the flour are cool. 2. Add 1/2 cup of the milk to the flour and whisk to a smooth paste. Gradually whisk in the remaining milk. Pin the bay leaf to the onion with a clove and add it to the milk with the celery, garlic, and mace. Gradually bring the mixture to a boil over mediumhigh heat, whisking steadily. The sauce will thicken. 3. Reduce the heat to medium-low and gently simmer the sauce until thick and flavorful, about 10 minutes, whisking occasionally. 4. Strain the sauce into another saucepan, pressing the vegetables with the back of a wooden spoon to extract the juices. Whisk in the butter (if using). Correct the seasoning, adding salt, pepper, and cayenne pepper to taste. Source: "High-Flavor, Low-Fat Italian Cooking" Yield: "2 cups" Start to Finish Time: "0:20" From PHanneman - - - - - - - - - - - - - - - - - - - NOTES : The creamy white sauce known as balsamella (bechamel) is, of course, one of the cornerstones of Italian cooking. Trying to create a credible low-fat version nearly drove me crazy. My first attempts involved combinations of skim milk and roasted vegetables. One batch was reasonably tasty, but no one would have called it bechamel. The breakthrough came from a reader in Louisiana, curiously enough, who wrote me about a butterless, oven-baked roux she uses for making low-fat gumbo. That gave me the idea to dry-roast the flour in a saucepan before adding the milk, producing a bechamel with the requisite thickness and cooked-flour taste but without all the customary butter. (I do like to add a tiny piece of butter at the end, however, just for flavor.) I also found that 2 percent milk produced much better results than skim, without unduly tipping the fat scales. * Exported from MasterCook * Beef Not Meatloaf Recipe By :Mike Rosenblatt Serving Size : 1 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Low Fat Tvp, Seitan, Tempeh Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Beef NOT 1 cup Hot water 1 teaspoon Beef NOT powdered beef gravy mix -- (heaping) 1/2 cup tomato catsup 2 tablespoons Lipton onion soup dry mix-- -- (shake it up to get -- it mixed) 3 slices stale bread -- torn into little -- pieces 1/4 chopped onion 2 teaspoons nutritional yeast -- (non-bitter kind -- from health food -- store) 1 tsp prepared mustard -- (1 to 2) 2 egg whites or other egg replacer 1 tablespoon FF mayonnaise -- (Safeway -- Enlighten--my -- favorite) 1/4 cup bran or oat meal flakes Reconstitute the Beef NOT using the water and gravy mix. Mix rest of ingredients together with the reconstituted Beef NOT. You may have to experiment by adding a little more oatmeal flakes or egg replacer to get the consistency right for your taste. It should be a gooey mixture and smell good before you put it in the oven. This should be baked in a regular oven, not a microwave, (even though Dixie sells a pan for microwave m**t loaf). You can serve this with a covering of real mashed potatoes and paprika after it is done. Hain makes an excellent powdered (vegan) gravy that has no fat in it. It is a perfect portion for this m**t loaf. You might serve this also with canned baked beans (vegetarian) on the side. THIS IS NOT A LOW SODIUM RECIPE. I think it has over 500 mgs sodium per portion. It tastes wonderful. Don't try making it without the nutritional yeast (debittered). I know you may think it will taste fine without it, but it NEEDS it--same with the catsup. Posted to FATFREE Mailing List by "Michael M. Rosenblatt" on Jul 30, 1997, converted by MC_Buster. From Jenny Herl - - - - - - - - - - - - - - - - - - - NOTES : Unfortunately, Mike (the original poster) did not include the time and temp of baking. I used 350F for 40-45 minutes, and that seemed a little long. It came out a shade too dry. Otherwise, it was very good. * Exported from MasterCook * Belgian Waffles Recipe By :www.geocities.com/Heartland/Meadows/2700/recipes.htm Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Low Fat Pancakes, Waffles, Crepes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 egg whites 1 cup unbleached flour 1/2 teaspoon baking powder 1 1/4 cup skim milk 1 teaspoon vanilla extract 2 tablespoons bran Beat egg whites until stiff. Combine flour, baking powder, milk, bran, and vanilla in a separate bowl. Fold flour mixture into egg whites, being careful not to break down the air bubbles. Spoon mixture into a preheated waffle iron and bake until done. Serve with fruit sauces. Source: Cyberhome of Michele Doucette de LaVerdure S(URL): http://www.geocities.com/Heartland/Meadows/2700/recipes.htm From PHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bisque Of Fresh Peas Recipe By :Barbara Grunes and Virginia Van Vynckt Serving Size : 4 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Low Fat Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 green onions -- finely chopped olive oil spray -- see variations 1 tablespoon dry sherry -- or more to taste 2 cups shelled peas -- preferably fresh OR frozen 1 1/2 cups water 3/4 cup skim milk -- or less salt and white pepper 1 teaspoon finely chopped fresh tarragon or 1/4-tsp dried 1 teaspoon finely snipped fresh chives or mint -- for garnish Soften green onions in a large saucepan. Add a splash of sherry. Add peas and water and bring to a boil. Reduce heat to low and cook about 20 minutes until peas are tender. (Precooked peas take 7 to 10 minutes). Let cool slightly. Transfer to a blender. Add milk, salt, pepper, and another splash of sherry, if desired. Puree until smooth. Remove skins by pressing through a sieve. Return to the saucepan to warm gently. Stir in the tarragon. Serve garnished with chives or mint. Description: "Peas and tarragon make a light refreshing soup suitable." Cuisine: "American South" Source: "All-American Vegetarian: A Regional Harvest of Low-Fat Recipes" S(Reviewer): "Pat Hanneman 7/99" Copyright: "1995 Henry Holt and Co, NY" Yield: "4 cups" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Variations: for more flavor use olive oil or unsalted butter, but sparingly. This is best made with very fresh peas. If you use frozen peas, strain to remove the skins. Tested: We left the skin on for the fiber; although good, the texture would be improved by straining Hesitate to send this -- it was light and refreshing but we made it with frozen peas (in a pinch) and knew it should be strained and smoothed, but hated tossing the fiber. Even with frozen peas, it was refreshing. Tarragon and peas! I will make this again when I find some fresh shelling peas. * Exported from MasterCook * Black Bean Chili, Festive Recipe By :Moosewood Restaurant Low-Fat Favorites, page 161 Serving Size : 6 Preparation Time :0:35 Categories : Chilis Eat-Lf Mailing List Legumes Low Fat Tried Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups chopped onions 2 garlic cloves -- minced or pressed 1/2 cup water 1 tablespoon ground cumin 1 tablespoon ground coriander 1 cup prepared Mexican-style red salsa -- * 2 red and green bell peppers -- chopped 3 cups cooked black beans -- or two 15-ounce cans -drained and rinsed 28 ounces canned tomatoes -- with juice -- 3 cups 2 cups frozen corn -- or fresh -- (11-ounce package) salt -- to taste Tabasco -- to taste -- or other hot pepper sauce 1/4 cup fresh cilantro -- chopped, or to taste -- optional * Prepared salsa gives this chili a "finished" flavor without a lot of cooking. We recommend a clean-, crisp-flavored salsa, such as La Victoria brand Casera Salsa or Pace brand Picante Sauce. Serves 4 to 6. In a covered soup pot, cook the onions and garlic in the water on high heat, stirring frequently, for about 5 minutes. Add the cumin and coriander and stir on high heat for a minute. Stir in the salsa and bell peppers, lower the heat, cover, and simmer for about 5 minutes, stirring occasionally. Add the black beans and tomatoes; simmer for 10 minutes. Add the corn and continue to cook for 10 minutes. Add salt and Tabasco to taste. Stir in the cilantro, if desired. From Ellen C - - - - - - - - - - - - - - - - - - - NOTES : This is a colorful black bean dish that requires little effort to make and is attractive enough to serve on a special occasion. Serve plain or on rice or polenta. If you have leftover chili, you could use it to make a variation of Black Bean Chilaquiles. Just use leftover chili, tortillas, greens, and Cheddar cheese. The chili can replace the beans-and-corn layer in the chilaquile, and the salsa layer, too, since this chili is already spicy. --- I used Pace Thick 'n Chunky Salsa, but added some regular Pace later to add some "creaminess". It's not a typical "chili" at all; it's more along the lines of a vegetable stew. There were not many beans, so you might want to add an extra can. We both enjoyed this,using chips as spoons. I turned the leftovers into a chunky salsa by simply adding more Pace sauce. It could even be served, cold, as a salad on top of chips and greens. * Exported from MasterCook * Black Olive And Pimiento Spread Recipe By :Lowfat Living, Cooper & Cooper Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup nonfat cream cheese 1/2 teaspoon dried basil 1/4 teaspoon garlic powder 15 black olives -- chopped 1/4 cup pimientos -- diced 1 tablespoon chopped fresh chives Makes 1 1/2 cups. Mix the seasoning and the cream cheese until well blended. Stir in the olives, pimientos, and chives. Refrigerate until ready to serve. From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Try this on bagels, pita chips, crackers, or celery. Great for hors d'oeuvres. --- I've really been craving olives lately, and have enjoyed tasting the specialty olives at Whole Foods. When I make the following spread, I'll probably use one of those wrinkly black olives that pack so much flavor. I may also use yogurt cheese in lieu of the cream cheese. Yum...this would be good on pita or bagel crisps, or simply on melba toasts. * Exported from MasterCook * Blueberry Honey Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Honey 1/4 cup Ground Ginger 1 cup Fresh Blueberries 2 Tbsp Fresh Lemon Juice In small saucepan, combine honey and ginger; bring to a boil. Stir in blueberries and return to a boil. Remove from heat; stir in lemon juice. Transfer mixture to a blender container and blend until smooth. Serve over blueberry-lemon charlotte or spoon over cut-up fruit. Nutrition information per 1-tablespoon serving: 38 calories, 0 g protein, 0 g fat, 0 mg cholesterol, 10 g carbohydrate, .2 g fiber, 1 mg sodium. Makes 1 cup http://www.tennessean.com/ From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Blueberry Lemon Charlotte Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Pkg Lemon Gelatin Powder -- 3 Oz Each 2 cup Boiling Water 2 cup Fresh Blueberries -- Dived 1 1/2 cup Plain Lowfat Yogurt 14 Oz Nonfat Pound Cake Blueberry Honey Sauce -- See Recipe In large bowl, combine lemon gelatin with 2 cups boiling water, stirring constantly until completely dissolved, about 2 minutes. Stir in 1 1/2 cups of the blueberries and yogurt until smooth. Cut cake in 14 (1/2-inch) slices. Cut each slice into 3x1-inch rectangles. Arrange rectangles upright around edge of an 8-inch spring-form pan; arrange remaining pieces to cover bottom of pan. Spoon in blueberry-yogurt filling. Scatter remaining 1/2 cup blueberries over top. Cover; chill until firm, about 2 hours. Serve with blueberry honey sauce, if desired. Nutrition information per serving: 257 calories, 6 g protein, 1 g fat, 2.5 mg. cholesterol, 1.8 g fiber, 294 mg sodium. http://www.tennessean.com/ From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bread Pudding #4 Recipe By :Light Jewish Holiday Desserts, PennyBakes@aol.com Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Holidays & Gifts Jewish Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 7 Ounces bread -- cut 1/4- thick -- and into 1-squares -- (about 5 lightly packed cups) 1/3 Cup raisins 2 Large eggs 1/4 Cup egg white substitute -- such as Egg Beaters 1/3 Cup sugar 1 Teaspoon vanilla extract 1 Teaspoon cinnamon 1/4 Teaspoon nutmeg 2 Cups 2% milk -- (2 to 2 1/4) 1. Preheat the oven to 325F, with a rack in the lower third of the oven. Place the bread on a cookie sheet, and lightly toast it in the oven for 5 minutes (it should not brown, but should become somewhat dry. Remove, and let cool. If the bread is already stale, it does not need to be baked). 2. Place the bread cubes in a 2-quart baking dish (I like an 8x8-inch square, glass baking pan). Sprinkle the raisins over the bread. 3. In a medium bowl, lightly whisk together the egg and the egg substitute (If using egg whites, instead, you will need to whisk more vigorously to break the albumen and blend the eggs and whites thoroughly). Whisk in the sugar, vanilla, cinnamon, nutmeg and milk. 4. Pour 2 cups of the milk mixture over the bread. Press down on the bread with the back of a spoon. Submerge any raisins that are at the top, as they will over-bake if exposed. Let the bread soak in the milk for 15 minutes, pressing occasionally with the back of the spoon. If the top does not seem to be getting moist enough, add the remaining 1/4 cup of milk (this will vary depending on the type of bread used, and how soft you want the finished pudding to be). 5. Bake the pudding for 60 to 70 minutes, or until puffed and set. Remove it to a rack and let cool for at least 1 hour. If you prefer a firmer pudding, refrigerate it until near serving time, and then microwave the pudding just until barely warm. If a softer pudding is desired, it can be served after it has baked, and cooled to warm. Bread pudding can be made 2 days ahead. Keep refrigerated, and before serving, microwave until warmed through. Variations: add or substitute other dried fruits, such as cherries, or dates. Add diced apples, pears, chocolate chips or coconut (adding the first two will make a more moist pudding. Adding the last two will add fat). Nutritional notes per serving: 128Calories (165 with lowfat challah), 3g Fat (17%) (4g with lowfat challah), 44mg Cholesterol, 23g Carbohydrates, 5g Protein, 142mg Sodium, 2g Fiber, RDA % - 3% Vitamin A, 1% Vitamin C, 9% Calcium, 5% Iron - - - - - - - - - - - - - - - - - - - NOTES : You can make lowfat bread pudding using a lowfat challah with the crust (recipe follows), French bread (without the crust), or a soft, white bread with crusts (I use Arnold(r) Lite Italian, certified "O-U"). Contrary to the traditional baking technique for bread pudding, this lowfat version should not be baked in a water bath, as the pudding will come out too soft. Skim milk can be used, but this too will result in a softer set. Also serve on: Shavuot, Chanukah * Exported from MasterCook * Bread Pudding #5 Recipe By :"Deborah Kirwan" Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** I've had very good luck making bread pudding with egg substitute, no butter, and skim milk. Use lots of vanilla and cinnamon, and add raisins or chopped apples. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Broccoli Lemon Amandine Recipe By :Lowfat Living, Cooper & Cooper Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Rave Reviews Tried Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 cups broccoli spears -- (1 bunch broccoli) 3 tablespoons nonfat sour cream 2 tablespoons skim milk 1 tablespoon nonfat mayonnaise 2 teaspoons lemon juice 1 teaspoon lemon zest 1/4 teaspoon sugar 1/8 teaspoon salt 1/8 teaspoon dried tarragon freshly ground black pepper 2 tablespoons sliced almonds -- lightly toasted Cut the broccoli into spears, and peel the tough skin from the stalks. Steam for 10 minutes, or until tender. Blend the remaining ingredients until smooth. Pour the sauce over the broccoli. Sprinkle with the almonds and serve. From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Use one bunch of broccoli. The "5 cups" is an approximate yield from one bunch, and is entered this way so a more accurate n/a can be calculated. --- We had the Broccoli Lemon Amandine the other night, and my "I-hate-broccoli" DH actually enjoyed it! Personally, I don't think the almonds are necessary, although they did add some crunch. I made the sauce with nonfat plain yogurt instead of sour cream, and it's very good. I had a little sauce leftover, and served it on zucchini yesterday. Good stuff for most any veggie. * Exported from MasterCook * Broccoli Or Cauliflower With Soy Lemon Dressing Recipe By :A Spoonful of Ginger, Nina Simonds pg 173 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Salad Dressings Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large broccoli -- (about 2 bunches) -- or cauliflower Soy Lemon Dressing: 3 tablespoons soy sauce -- to 1/4 cup 2 tablespoons fresh lemon juice 1 1/2 tablespoons minced garlic 1 1/2 tablespoons sugar Mix the dressing ingredients together. Cut off the florets from the broccoli, and separate into about the same size. Peel the stems, and slice on the diagonal into 1 1/2 inch thick pieces. Steam the broccoli for about 8-10 minutes, or until tender. Drain. Place the broccoli into a serving bowl, add the dressing, toss lightly, and serve. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Broccoli is especially popular for combating summer heat. Chinese doctors feel it is very beneficial for the eyes, and it is often prescribed for eye inflammations and nearsightedness. Some cooks suggest that if it is cooked until just tender, it will not cause gas. [Simonds] * Exported from MasterCook * Brown Sugar Cornmeal Muffins Recipe By :Cooking Light Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp brown sugar 2 Tsp cornmeal 1/4 Cup cornmeal 1/2 Cup brown sugar 2 Cups flour 1 Tsp baking soda 1 Tsp baking powder 1/4 Tsp salt 1 Cup nonfat vanilla yogurt 3 Tbsp milk -- more if needed 4 Tbsp oil 2 Lg eggs Preheat oven to 375F. Set aside 1 tbsp brown sugar and 2 tsp. cornmeal in small bowl. Mix remaining dry ingredients. In separate bowl mix wet ingredients. Combine the dry ingredients with the wet quickly. Spoon into muffin cups, makes about 10 - 12. Sprinkle topping over each muffin before baking. Bake 20 minutes. submitted by: orecnik@mgl.ca Let me know if you try these! This recipe is a family favorite. Susan Cambridge, Ontario 4 WW points From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : I made these the other day for a meeting and they were very good. They are a bit high in Weight Watchers points (4 per muffin), but I think the fat could be reduced. Anybody have any suggestions? They are pretty delicately flavored, so I'm not sure prune puree would work. Maybe applesauce would be okay. * Exported from MasterCook * Brown Sugar Sweet Potatoes Recipe By :5 Ingredients, 15 Minutes Cookbook, Cooking Light Serving Size : 4 Preparation Time :0:06 Categories : Eat-Lf Mailing List Low Fat Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 14 1/2 Oz Sweet Potatoes, Canned -- Mashed 2 Tbsp Brown Sugar 1 Tbsp Light Margarine 2 Tbsp Orange Juice 1/4 Tsp Salt Combine mashed sweet potatoes, brown sugar, light margarine, orange juice, and salt in a med saucepan. Cook over med heat 5 min or until smooth and thoroughly heated, stirring often. Stir in 2 - 3 Tbsp water, if nec. Yield 4 (1/2 C) servings This was very good!! Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 126.5 Total Fat 1.6g Sat Fat 0.3g Carb 27g Fib 3.1g Pro 1.8g Sod 224mg CFF 11.3% * Exported from MasterCook * Butternut Squash Soup #2 Recipe By :Cooking Light Magazine, March 1996 Serving Size : 4 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 2 cups chopped onion 1/2 teaspoon ground cumin 2 garlic cloves -- sliced 4 cups butternut squash -- cubed peeled --about 1 1/2 pounds 1 1/2 cups one-third-less sodium chicken broth 1 cup dark beer 1 teaspoon salt 1/4 cup plain nonfat yogurt 1. Heat oil in a large saucepan over medium heat. Add chopped onion, cumin, and garlic; saute 6 minutes or until tender. Add squash cubes, and cook 2 minutes, stirring frequently. Add broth, beer, and salt; bring to a boil. Cover squash mixture, reduce heat, and simmer 30 minutes or until squash is tender. 2. Place squash mixture in a blender, and process until smooth. Return squash mixture to pan, and cook until thoroughly heated. Ladle soup into individual bowls, and top with yogurt. Yield: 4 servings (serving size: 1 cup soup and 1 tablespoon yogurt). CALORIES 145 (22% from fat); PROTEIN 3.5g; FAT 3.7g (sat 0.5g, mono 2.6g, poly 0.4g); CARB 27.5g; FIBER 3.4g; CHOL 0mg; IRON 1.2mg; SODIUM 602mg; CALCIUM 124mg. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Caesar Dressing, Make Ahead Low Fat Recipe By :Lea and Perrins Serving Size : 1 Preparation Time :0:10 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Salad Dressings Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup buttermilk 1/2 cup nonfat yogurt 1/4 cup freshly grated parmesan cheese 1/4 cup lemon juice 2 shallot -- chopped 3 cloves garlic -- minced 3 anchovy fillets -- minced 2 teaspoons lemon peel -- grated 1 dash Lea and Perrins Worcestershire Sauce -- to taste Place all ingredients in a blender. Blend until well mixed. Refrigerate for at least one day. Best if made three days prior to use. Use as dressing or dip for romaine leaves. From Marta Martin - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Calypso Steaks Recipe By :Parade magazine (Sheila Lukins) (modified) Serving Size : 4 Preparation Time :0:20 Categories : Cajun, Creole, Carribbean Eat-Lf Mailing List Grilled, Smoked, Bbq Low Fat Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 green onions -- thinly sliced 1/3 cup minced red onion 2 tablespoons minced garlic 1 tablespoon minced ginger 1 teaspoon minced jalapeno pepper 1 tablespoon ground allspice 1/4 teaspoon ground black pepper 1/4 teaspoon cayenne pepper 1 teaspoon ground cinnamon 1/2 teaspoon ground nutmeg 1 teaspoon dried thyme 1 tablespoon light brown sugar 1/2 cup fresh orange juice 1/2 cup white wine vinegar 1/4 cup red wine vinegar 1/4 cup low sodium soy sauce 1 1/2 pounds sirloin steaks, trimmed In a small bowl, combine the onions, garlic, ginger, and jalapeno pepper. In a large bowl, combine the spices, thyme, and sugar. Whisk the orange juice, both vinegars, and the soy sauce into the spice mixture. Add to the onion mixture and combine. Add the steaks to the marinade and coat well. Marinate in the refrigerator for at least 4 hours or overnight. Grill steaks to desired doneness. Per serving: 320 calories; 9.1 g fat (25.2% calories from fat); 39.3 g protein; 21.2 g carbohydrate; 104 mg cholesterol; 707 mg sodium From Joanne McAndrews - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cantaloupe Smoothie Recipe By :Mayo Clinic Williams-Sonoma Cookbook Serving Size : 2 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cantaloupe 1 banana 1/3 cup fresh orange juice 1/4 cup plain nonfat yogurt 1 tablespoon wheat bran -- or equivalent Seed cantaloupe. Peel and cut into chunks Cut banana into chunks. In a blender, combine the cantaloupe, banana, orange juice, yogurt, and wheat bran. Blend until smooth, about 20 seconds. Makes about 1 cup. Description: "Start the day with this lowfat vitamin-rich drink." Cuisine: "Fruit" Source: "Mayo Clinic Williams-Sonoma Cookbook" S(Reviewer): "Hanneman 7/99" Copyright: "1998 Time Life" Yield: "1 cup" - - - - - - - - - - - - - - - - - - - NOTES : Per serving: 138 calories, less than 1 g fat, 3 g fiber. I use over-write melons in my smoothies. * Exported from MasterCook * Caribbean Chicken Shish Kebabs Recipe By :Cooking Light (modified) Serving Size : 4 Preparation Time :0:15 Categories : Cajun, Creole, Carribbean Chicken Eat-Lf Mailing List Grilled, Smoked, Bbq Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 jalapeno peppers -- halved and seeded 2 garlic cloves -- peeled 3/4 cup chopped fresh parsley 1/4 cup minced fresh thyme 1/4 cup chopped onion 2 tablespoons fresh lime juice 1 teaspoon curry powder 1/4 teaspoon salt 1/8 teaspoon ground black pepper 4 boned and skinned chicken breast halves -- cut into -- 1 inch cubes 2 red bell peppers -- cut into 1" cubes 3 medium onions -- cut into 1" cubes 1 1/2 cups basmati rice Prepare Caribbean rub: Drop jalapeno and garlic through food chute with food processor running, and process until minced. Add parsley and next 6 ingredients and process until well-blended, scraping the sides of the bowl occasionally. Prepare shish kebabs. Thread chicken cubes, bell pepper cubes, and onion cubes alternately onto skewers. Place kebabs in a 13 x 9 inch baking dish and brush Caribbean rub over kebabs. Cover and marinate in the refrigerator for 3 hours. Place kebabs on grill and cook for 10-15 minutes or until chicken is done, turning occasionally. Cook basmati rice according to package directions. Serve with cooked skewers. Per serving: 406 calories; 3.1 g fat (6.9% calories from fat); 29.2 g protein; 65.3 g carbohydrate; 51 mg cholesterol; 249 mg sodium From Joanne McAndrews - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot Cake With Cream Cheese Frosting #3 Recipe By :Cooking Light Serving Size : 16 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- cooking spray 1 Tablespoon all-purpose flour 2 1/4 Cups all-purpose flour 2 Teaspoons baking powder 1 1/2 Teaspoons ground cinnamon 1/2 Teaspoon salt 1/4 Teaspoon baking soda 1/4 Teaspoon ground nutmeg 2/3 Cup granulated sugar 2/3 Cup packed dark brown sugar 1/2 Cup applesauce 1/3 Cup vegetable oil 1/4 Cup nonfat plain yogurt 2 1/2 Teaspoons vanilla extract 2 Large egg whites 1 Large egg 2 Cups finely shredded carrot CREAM CHEESE FROSTING 2/3 Cup tub-style light cream cheese -- chilled 1 1/4 Teaspoons vanilla extract 3 1/2 Cups powdered sugar Preheat oven to 375F. Coat 2 (8-inch) round cake pans with cooking spray, and dust pans with 1 tablespoon flour. Lightly spoon 2 1/4 cups flour into dry measuring cups; level with a knife. Combine 2 1/4 cups flour, baking powder, cinnamon, salt, baking soda, and nutmeg in a medium bowl. Combine granulated sugar and next 7 ingredients (granulated sugar through egg) in a large bowl; beat well at medium speed of a mixer. Add to flour mixture, stirring just until moist. Stir in carrot. Pour cake batter into prepared pans. Sharply tap pans once on counter to remove air bubbles. Bake at 375F for 30 minutes or until a wooden pick inserted in center comes out clean. Cool in pans 10 minutes on wire racks; remove from pans. Cool completely on wire racks. Place 1 cake layer on a plate; spread with 2/3 cup Cream Cheese Frosting, and top with other cake layer. Spread remaining frosting over top and sides of cake. Sprinkle walnuts over top of cake. Store cake loosely covered in refrigerator. To Make Cream Cheese Frosting: Beat cream cheese and vanilla in a large bowl at medium speed of a mixer until smooth. Gradually add sugar; beat at low speed until smooth (do not overbeat). Cover and chill. Yield: 1 2/3 cups Source: "Cooking Light, March 1998, p.85" Copyright: "Cooking Light" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cherry Chicken Recipe By :Mpls Strib - 07/15/99 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 tablespoon honey 1 tablespoon Dijon mustard 4 chicken breast halves without skin 2 cups pitted fresh sweet cherries -- divided -- (or 2 c. frozen -- unsweetened) 1 tablespoon Worcestershire sauce 1 teaspoon brown sugar 1 clove garlic -- minced or pressed 2 teaspoons cornstarch 2 tablespoons dry Sherry 1/2 cup dry white wine or water Mix the olive oil, honey and mustard, and brush the chicken with the mixture. This can be done in advance and the chicken refrigerated. Allow to marinate for at least 30 minutes. Chop 1 cup of the cherries and combine with the Worcestershire sauce, brown sugar, garlic, cornstarch, Sherry and wine or water in a small saucepan. Cook, stirring, over medium heat until the mixture thickens. Set aside. Broil or grill the chicken breasts until cooked through, about 10 minutes in all. Add the remaining cup of cherries to the sauce and heat to boiling. Serve the sauce over the chicken breasts. Or, once the chicken breasts are browned, place them in a shallow baking dish and pour the sauce over. Bake at 350 degrees for 30 minutes or until cooked through. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : It is cherry season and wanted to use cherries in something other than dessert and this was in last weeks paper! * Exported from MasterCook * Cherry Cobbler, Adjusted Recipe By :Joel Ehrlich Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Cups Cherries -- Tart, Pitted 1 1/2 Tsp Baking Powder 1/4 Tsp Salt 3/4 Cup Granulated Sugar 1/4 Cup I Can't Believe It's Not Butter - Light 1 Tbsp Tapioca -- Quick Cooking 1 Egg -- Very Well Beaten 1/3 Cup Water 1/4 Cup Lowfat 1% Milk 1 Tbsp Butter Light Cream 1 Cup All-Purpose Flour 2 Tbsp Granulated Sugar Preheat the oven to 400F. Combine the cherries, the first measure of sugar, the tapioca and the water in a saucepan. Let stand for 5 minutes, stirring occasionally. Cook, stirring steadily, until slightly thickened and bubbly. Add the first measure of butter. Set aside, keeping the filling warm. Stir the flour, the second measure of sugar, the baking powder and the salt together. Use a pastry blender to cut in the second measure of butter until the mixture resembles coarse crumbs. Combine the egg(s) and milk. Add to the dry ingredients all at once. Stir just to moisten. Turn the hot fruit filling into a (8"x1 1/2") round baking dish or (1 1/2 quart casserole. Spoon the biscuit topping over, forming mounds, one for each serving. Bake about 20 minutes. Serve warm with light cream alongside. Yields 6 Servings From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 307.1 Total Fat 6.7g Sat Fat 2.3g Carb 58.7g Fib 1.3g Pro 4.3g Sod 275mg CFF 19.3% * Exported from MasterCook * Chestnut Soup Recipe By :Cooking Light, June 1996 Serving Size : 5 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon margarine 1 cup chopped onion 1/2 cup chopped celery 1/2 cup chopped carrots 1 cup potatoes -- peeled and cubed 1 cup cooked shelled chestnuts (1 lb in shell) 1/4 teaspoon dried thyme 1/8 teaspoon salt 1/8 teaspoon pepper (1/8-1/4 t) -- to taste 5 cans low-salt chicken broth (10 1/2 oz each) 1/2 cup 2% low-fat milk 1 1/4 cups plain croutons paprika Melt margarine in a large saucepan over medium heat. Add onion; saute 4 minutes. Add celery and carrot; saute 6 minutes. Add potato and next 5 ingredients (potato through broth). Bring to a boil, reduce heat, and simmer 40 minutes. Place chestnut mixture in a blender; process until smooth. Return to pan; stir in milk. Cook until thoroughly heated. Ladle soup into individual bowls; top with croutons, and sprinkle with paprika. Yield: 5 servings (serving size: 1 cup soup and 1/4 cup croutons). From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Breasts A L'orange Recipe By :www.campbellsoup.ca. Serving Size : 4 Preparation Time :0:10 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound chicken breast halves without skin -- (4) 2 Tbsp all-purpose flour -- (25 mL) 1/4 tsp dried thyme -- (1 mL) leaves, crushed 1 Tablespoon margarine -- (25 mL) or butter 1 can Cream of Chicken Soup, Half Fat -- (10 oz/284 mL) * 1/3 cup orange juice -- (75 mL) (optional) 1/2 tsp grated orange rind -- (2 mL) 4 cups cooked noodles -- (1 L), hot *Campbell's condensed 1. Remove skin from chicken, if desired. On waxed paper, combine flour and thyme. Coat chicken lightly with mixture. 2. In large skillet over medium high heat, melt margarine. Brown chicken 3 minutes on each side. Spoon off fat. 3. Stir in soup, juice and rind. Bring to boil. Reduce heat to low. Cover; simmer 15 to 20 minutes or until chicken is no longer pink, stirring occasionally. Serve with noodles. Makes 4 servings. Variations: 1.Drumsticks: use 8 pieces. In step 2 above, simmer 25 to 30 minutes. Formatted into MC5 and WW Points added by hdeacey@sympatico.ca I made adjustments so that I could use in my WW123 program, the chicken originally was 4 chicken breast halves about 2 lbs, the margarine was 2 tablespoons and also 1 can Campbell's Cream of Chicken soup. Description: ""We hope you enjoy this Campbell creation. You will be receiving another delicious daily recipe tomorrow. For other menu solutions visit us at www.campbellsoup.ca." Start to Finish Time: "0:40" (7 Points) From "Helen Deacey" - - - - - - - - - - - - - - - - - - - NOTES : * Exported from MasterCook * Chicken In Citrus Sauce Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Fruit Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup Water 2 Tablespoons Orange Rind -- Julienned 1 Tablespoon Grapefruit Rind -- Julienned 2 Teaspoons Lemon Rind -- Julienned 1 Tablespoon Lime Rind -- Julienned 3/4 Cup Fresh Orange Juice 2 Tablespoons Fresh Grapefruit Juice 2 Teaspoons Fresh Lemon Juice 2 Teaspoons Fresh Lime Juice 3/4 Cup Low-Salt Chicken Broth 3/4 Cup Dry Red Wine 1 Teaspoon Sugar 1/4 Teaspoon Salt 1/4 Teaspoon Pepper 8 Chicken Thighs Without Skin 1 Teaspoon Stick Margarine 1 Tablespoon White Wine Vinegar 1/2 Teaspoon Cornstarch Combine first 5 ingredients in a small saucepan; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Drain, reserving citrus rind. Combine citrus rind, citrus juices, broth, wine, and sugar in a small bowl; stir well, and set aside. Sprinkle salt and pepper over chicken. Heat margarine in a large nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on each side. Add juice mixture; cover, reduce heat, and simmer 35 minutes. Remove chicken from skillet with tongs or a slotted spoon; set aside, and keep warm. Combine vinegar and cornstarch; stir well. Add cornstarch mixture to juice mixture in skillet; simmer, uncovered, 10 minutes or until thick and slightly reduced, stirring constantly. Spoon sauce over chicken. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chickpea And Roasted Red Pepper Dip Recipe By :Woman's Day 12/20/94 Serving Size : 16 Preparation Time :0:00 Categories : Appetizers Dips Eat-Lf Mailing List Low Fat Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces canned chickpeas -- rinsed and drained 7 ounces roasted red peppers -- rinsed and drained -- 1 jar 1/2 cup plain nonfat yogurt 1 small garlic clove -- chopped 1/4 teaspoon salt 1/4 teaspoon pepper Process all ingredients in a food processor or blender until smooth. Makes 2 cups. Serving size: 2 tbsp From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Here's an interesting and easy twist on the traditional chickpea (or hummus) dip. * Exported from MasterCook * Chili Crusted Steak Fajitas Recipe By :Weight Watchers Magazine 8/99 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grilled, Smoked, Bbq Low Fat Meats Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound lean flank steak 1 medium red bell pepper -- quartered and seeded 1 medium green bell pepper -- quartered and seeded 1 medium yellow bell pepper -- quartered and seeded 4 plum tomatoes -- cut in half 2 tablespoons Worcestershire sauce 2 tablespoons lime juice -- divided 3/4 teaspoon salt 3 cloves garlic -- minced and divided 1 1/2 teaspoons chili powder 1 medium red onion -- cut into 1/4 " slice Cooking spray 8 6 1/2 inch flour tortilla 4 tablespoons sour cream -- fat free Trim fat from steak and set aside. Combine bell pepper pieces, tomato halves, 1 tbs lime juice, 1 tbs Worcestershire sauce, 1/4 tsp salt and half of minced garlic in a large bowl. Toss gently and set aside. Combine remaining lime juice and Worcestershire, 1/4 tsp salt, remaining minced garlic and flank steak in a large zip top plastic bag; seal bag and marinate in refrigerator at least 30 minutes. Remove steak from bag, reserving marinade. Rub chili powder evenly over steak, and set aside. Remove bell pepper pieces and tomato halves from bowl, reserving marinade. Set tomatoes aside. Prepare grill. Place steak, pepper pieces, tomato halves and onion slices on grill rack coated with cooking spray. Grill tomato halves 3 minutes on each side. Grill steak five minutes on each side or until desired degree of doneness, basting occasionally with reserved marinade. Grill bell pepper pieces and onions six minutes on each side or until tender, basting occasionally with reserved marinade. remove steak and vegetables from grill. Let steak stand five minutes; cut steak diagonally across grain into thin slices. Cut bell pepper pieces into 1/4 inch slices and cut onion slices in half. Sprinkle remaining 1/4 tsp salt over vegetables. Heat flour tortillas according to package directions. Place two tortillas on each of four plates. Divide steak, bell pepper and onion evenly among tortillas. Top each fajita with 1/2 tomato and 1/12 tsp fat free sour cream. Serve warm From Marta Martin - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chilled Beet And Fennel Soup Recipe By :Cooking Light Magazine, April 1996 Serving Size : 6 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound small beets 2 teaspoons fennel seeds 1/4 cup water 1 tablespoon olive oil 1 3/4 cups chopped fresh fennel bulb 1 cup chopped onion 1 1/2 cups lowfat buttermilk 1/2 teaspoon salt 1/4 teaspoon pepper 1. Leave root and 1 inch of stem on beets; scrub with a brush. Place beets and fennel seeds in a medium saucepan; cover with water, and bring to a boil. Cover, reduce heat, and simmer 35 minutes or until tender. Drain beets through a fine sieve into a bowl, reserving fennel seeds and 3 cups cooking liquid. Rinse beets under cold water; drain. Peel beets; cut into 1/2-inch cubes, reserving 3/4 cup for garnish. Combine remaining beets, reserved cooking liquid, and fennel seeds in a bowl; set aside. 2. Combine 1/4 cup water and oil in a medium nonstick skillet; place over medium-high heat until hot. Add fennel bulb and onion; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until tender. 3. Combine fennel bulb mixture, beet mixture, buttermilk, salt, and pepper in a food processor or blender; process until smooth. Pour soup into a bowl; cover and chill thoroughly. Ladle 3/4 cup soup into individual bowls, and top with 2 tablespoons reserved beets. Yield: 6 servings. CALORIES 103 (31% from fat); PROTEIN 4.6g; FAT 3.6g (sat 1g, mono 1.8g, poly 0.3g); CARB 14.4g; FIBER 1.4g; CHOL 0mg; IRON 1.5mg; SODIUM 289mg; CALCIUM 128mg. WW- 2 pts. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chilled Melon Soup Recipe By :Cooking Light, May 1995, page 108 Serving Size : 4 Preparation Time :0:05 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups cubed peeled honeydew melon 3 cups cubed peeled cantaloupe 1/4 cup vodka -- divided 1/4 cup firmly packed brown sugar -- divided 4 teaspoons fresh lime juice -- divided 3/4 cup sliced strawberries Place honeydew in blender, and process until smooth; pour into a bowl. Place cantaloupe in blender, and process until smooth; pour into a bowl. To each bowl of pureed melon, add 2 tablespoons vodka, 2 tablespoons sugar, and 2 teaspoons lime juice; stir well. Cover and chill. Place strawberries in blender; process until smooth. Pour into a bowl; cover and chill. To serve, pour 1/2 cup of cantaloupe mixture into each of 4 individual bowls; pour 1/2 cup of honeydew mixture in center of cantaloupe mixture. Dollop each serving with 2 tablespoons of pureed strawberries; swirl decoratively with a wooden pick. Yield: 4 servings. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chinese Chicken Fingers Recipe By :Sharon Howard, R.D., M.S., C.D.E. FADA Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup lemon juice 2 tablespoons low-sodium soy sauce 2 tablespoons Dijon mustard 1 teaspoon peanut oil 1/8 teaspoon cayenne pepper 1 pound skinless boneless chicken breasts -- 2-each in 8 slices Combine the lemon juice, soy sauce, mustard, oil and cayenne pepper in a medium-sized bowl. Add the chicken strips and toss well to coat. Cover and refrigerate at least 1 hour, tossing occasionally. Preheat the broiler and lightly grease the broiler pan rack. Place the chicken strips on the rack about 1 inch apart and broil 4-5 inches from the heat for 5 minutes, brushing once with the soy sauce mixture halfway through the cooking. Turn the chicken and broil 5 minutes longer, again brushing with the soy sauce mixture halfway through. Yield-- 4 servings (4 chicken fingers each) Per serving: Calories 156 Protein 24 g Carbohydrate 0 g Fat 6 g Cholesterol 66 mg Sodium 600 mg Appropriate for the following diets-- healthy family, heart healthy, vegetarian, diabetes, lactose intolerant Menu Idea-- This dish also can be served as an appetizer! Sharon Howard, R.D., M.S., C.D.E. FADA Date Published: March 16, 1999 Date Reviewed: March 16, 1999 JaneStarr's method to make this "freezer friendly": Cut 2 chicken breasts each into 8 slices, and place in freezer weight Zip-lock bag. Pour marinade into bag and seal well. Freeze. Thaw in refrigerator overnight. Chicken will marinate as it thaws. Broil (or grill) as above being sure to thoroughly cook after last basting. Description: "A great variation on traditional fat-laden chicken fingers." Source: "http://www.drkoop.com/nutrition/recipes/" Yield: "16 pieces" From Janestarr@home.com - - - - - - - - - - - - - - - - - - - NOTES : Formatted by JaneStarr@home.com using MC-Tagit * Exported from MasterCook * Chocolate Bananas (Original) Recipe By :Litton Microwaves Serving Size : 10 Preparation Time :2:05 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 10 popsicle sticks 5 firm bananas 1 cup chocolate chips 3 tablespoons unsalted butter or margarine Peel the bananas; cut each crosswise: 10 halves. Insert sticks in cut ends of bananas. Freeze at least 2 hours. Just before serving, place chips and butter in small mixing bowl. Gently melt: microwave at 50% (medium) 2 to 4 minutes, or until most of the chips are shiny and soft; blend well. Dip frozen bananas in chocolate to coat or spoon chocolate over bananas, allowing excess to drip off. Serve immediately. Wrap and freeze extras. Ref: Litton Industries: Microwave Cooking: Baking and Desserts (1980) Description: "Frozen Bananas dipped in chocolate." From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : A treat for kids and adults. * Exported from MasterCook * Chocolate Bananas #2 (Redux) Recipe By :Redux by c Sarah Phillips, www.healthyoven.com Serving Size : 10 Preparation Time :2:05 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 wooden popsicle sticks 5 firm bananas 1 cup lowfat chocolate chips -- * see notes 3 tablespoons lowfat margarine -- * see notes Peel the bananas; cut each crosswise: 10 halves. Insert sticks in cut ends of bananas. Freeze at least 2 hours. Just before serving, place chips and butter in small mixing bowl. Gently melt: microwave at 50% (medium) 2 to 4 minutes, or until most of the chips are shiny and soft; blend well. Dip frozen bananas in chocolate to coat or spoon chocolate over bananas, allowing excess to drip off. Serve immediately. Wrap and freeze extras. Ref: Litton Industries: Microwave Cooking: Baking and Desserts (1980) Description: "Frozen Bananas dipped in chocolate." From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : A treat for kids and adults. I suppose we could substitute fat-free fudge sauce, or dip it in fat-free pudding, or warm some honey and dip in that but then I'd want to sprinkle it with a few ground nuts. [Pat] --- Chocolate Bananas: there are reduced-fat chocolate chips on the market. They are pretty good and should work well. [c The Healthy Oven Baking Book, Sarah Phillips] * Exported from MasterCook * Chocolate Eclair Cake Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces graham crackers -- Chocolate flavored 3 packages instant pudding mix -- Vanilla -- (French Vanilla is nice) 3 cups skim milk -- plus 3 tablespoons skim milk 12 ounces Cool Whip Free(r) 16 ounces Reduced fat frosting -- Chocolate flavored -- (Sweet Rewards) Mix pudding with skim milk. Beat with a wire whisk for 2 mins. Fold in Cool Whip. Set aside. Layer a 13x9-inch pan with whole graham crackers. Top crackers with half of the pudding mixture. Layer with more crackers and remaining pudding. End with a layer of crackers. Remove top and foil from frosting container. Microwave on High for 1 minute or until pourable. Spread evenly over top of crackers. Refrigerate at least 4 hours or overnight. Cal 287 Fat 4.3 Fiber 1.0 CFF 13.2% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Here is a dessert that I have made several times. It is very rich tasting but low fat. It's especially nice in the summer since there is no cooking or baking to do. * Exported from MasterCook * Chocolate Espresso Pudding Cake #2 Recipe By :Cooking Light Serving Size : 8 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup Packed Dark Brown Sugar -- Divided 1 Cup All-Purpose Flour 5 Tablespoons Unsweetened Cocoa -- Divided 1 1/2 Teaspoons Instant Espresso Powder -- Divided 1 1/2 Teaspoons Baking Powder 1/2 Teaspoon Baking Soda 1/2 Cup Evaporated Skim Milk 1/4 Cup Vegetable Oil 1 Teaspoon Vanilla Extract 1 Cup Boiling Water Combine 1/2 cup sugar, flour, 2 tablespoons cocoa, 1 tablespoon espresso powder, baking powder, and baking soda in a medium bowl; stir well. Combine milk, oil, and vanilla; add to flour mixture, and stir well. Spoon batter into an 8 inch square baking pan. Combine 1/2 cup sugar, 3 tablespoons cocoa, and 1/2 tablespoons cocoa, and 1/2 tablespoon espresso powder; stir well. Sprinkle over batter. Pour boiling water over batter (do not stir). Bake at 350? for 30 minutes or until cake springs back when touched lightly in center. Serve cake warm or at room temperature. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chunky Barbecue Beef Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 pounds extra lean beef -- cut into small cubes 1 1/2 ounces dry onion soup mix 2 1/2 cups tomato juice 1/2 cup water 1/2 cup catsup Preheat oven to 325 degrees. Brown meat in large skillet sprayed with non-stick spray. Drain meat. Mix meat & remaining ingredients & put into 2 qt. casserole. Cover & bake for 2 hours. More water may be added if desired. Serve over rice,noodles or potatoes. Serves 8. From" eddie.beebe" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cocoa Chiffon Cake (Original) Recipe By :Eating Well Cookbook, p. 199 Serving Size : 16 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup vegetable oil additional oil for preparing pan 1/3 cup cocoa -- sifted (Dutch-process cocoa) 1 tablespoon cocoa plus extra cocoa for preparing pan 1 1/2 cups sifted cake flour 1 1/4 cups sugar 2 teaspoons baking powder 1/4 teaspoon salt 1/4 teaspoon cinnamon 2 teaspoons vanilla extract 1 large egg yolk 5 large egg whites -- at room temperature 1 pinch cream of tartar 2 tablespoons confectioner's sugar -- sifted plus extra for dusting cake 1. Position rack in the centre of the oven and preheat oven to 350 degrees F. 2. Brush the inside of a 9-inch Bundt or springform tube pan with oil and sift a little cocoa over the pan. Tap out the excess. 3. Sift together flour, 1/3 cup plus 1 tablespoon sifted Dutch-process cocoa, sugar, baking powder, salt and cinnamon into a large mixing bowl. 4. Make a well in the centre of the dry ingredients and add oil, 1/2 cup plus 2 tablespoons warm water, vanilla and egg yolk. Do not mix. 5. Place egg whites in another large mixing bowl. Add cream of tartar and beat with an electric mixer until they are white and foamy. Add 2 tablespoons confectioners' sugar and continue beating until stiff but not dry. Scrape off the beaters and, without washing them, place them in the flour-and-oil mixture and beat at low speed just until well blended. In four additions, gently fold this mixture into the egg whites. 6. Turn the batter out into the prepared pan and smooth the top with a rubber spatula. Rap the pan sharply on the counter once to remove any large air bubbles. 7. Bake for 40 to 45 minutes, or until the top feels springy and a cake tester inserted in the centre comes out clean. (The top of the cake will be cracked.) 8. Cool the cake upright on a wire rack for 10 minutes. With a knife, loosen sides and centre of cake from the pan. Invert onto the rack, lift off pan and cool cake completely. Place on a serving platter and top with a light sifting of confectioners' sugar. Serves 16. Formatted in MasterCook by Ellen Pickett January 1999. - - - - - - - - - - - - - - - - - - - NOTES : "This low-fat chiffon cake has a light, soft crumb and a satisfying chocolate flavor. The egg yolk adds richness and moisture; it can be left out, but the cake will be slightly drier without it. For a 4-layer cake, bake the cake in two 8- or 9-inch layers, slice each layer horizontally and spread raspberry preserves between the layers." * Exported from MasterCook * Cocoa Chiffon Cake #2 (Redux) Recipe By :Redux by c Sarah Phillips, www.healthyoven.com Serving Size : 16 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup vegetable oil additional oil for preparing pan 1/3 cup cocoa -- sifted (Dutch-process cocoa) 1 tablespoon cocoa plus extra cocoa for preparing pan 1 1/2 cups sifted cake flour 1 1/4 cups sugar 2 teaspoons baking powder 1/4 teaspoon salt 1/4 teaspoon cinnamon 2 teaspoons vanilla extract 1 large egg yolk 5 large egg whites -- at room temperature 1 pinch cream of tartar 2 tablespoons confectioner's sugar -- sifted plus extra for dusting cake 1. Position rack in the centre of the oven and preheat oven to 350 degrees F. 2. Brush the inside of a 9-inch Bundt or springform tube pan with oil and sift a little cocoa over the pan. Tap out the excess. 3. Sift together flour, 1/3 cup plus 1 tablespoon sifted Dutch-process cocoa, sugar, baking powder, salt and cinnamon into a large mixing bowl. 4. Make a well in the centre of the dry ingredients and add oil, 1/2 cup plus 2 tablespoons warm water, vanilla and egg yolk. Do not mix. 5. Place egg whites in another large mixing bowl. Add cream of tartar and beat with an electric mixer until they are white and foamy. Add 2 tablespoons confectioners' sugar and continue beating until stiff but not dry. Scrape off the beaters and, without washing them, place them in the flour-and-oil mixture and beat at low speed just until well blended. In four additions, gently fold this mixture into the egg whites. 6. Turn the batter out into the prepared pan and smooth the top with a rubber spatula. Rap the pan sharply on the counter once to remove any large air bubbles. 7. Bake for 40 to 45 minutes, or until the top feels springy and a cake tester inserted in the centre comes out clean. (The top of the cake will be cracked.) 8. Cool the cake upright on a wire rack for 10 minutes. With a knife, loosen sides and centre of cake from the pan. Invert onto the rack, lift off pan and cool cake completely. Place on a serving platter and top with a light sifting of confectioners' sugar. Serves 16. Eating Well Cookbook, p. 199 Formatted in MasterCook by Ellen Pickett January 1999. - - - - - - - - - - - - - - - - - - - NOTES : "This low-fat chiffon cake has a light, soft crumb and a satisfying chocolate flavor. The egg yolk adds richness and moisture; it can be left out, but the cake will be slightly drier without it. For a 4-layer cake, bake the cake in two 8- or 9-inch layers, slice each layer horizontally and spread raspberry preserves between the layers." --- Cocoa Chiffon Cake: Try using less oil--about 1/3 cup, but I am not sure that you'll gain much. There isn't much more you can do here---I'd leave the recipe alone. c Sarah Phillips, www.healthyoven.com * Exported from MasterCook * Cold Carrot Soup With Indian Spices Recipe By :Weight Watchers Complete Cookbook & Program Basics, p. 96 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 1/2 cup chopped onion 2 teaspoons curry powder 1/4 teaspoon ground coriander 1/4 teaspoon ground cardamom 4 cups chopped carrots -- sliced 1-inch thick 3 cups low sodium chicken broth 1/4 cup plain low-fat yogurt 1. In 3-quart nonstick saucepan, heat oil. Add onion and saute until soft, about 5 minutes. 2. Add curry powder, coriander and cardamom; cook and stir 1 minute. Add carrots and broth. Bring to a boil; reduce heat. Simmer, covered, 20 minutes, or until carrots are tender. Strain broth into a large bowl. 3. In food processor or blender, puree carrots with part of the broth until smooth. Stir puree into broth. Cover and refrigerate until well chilled. Top each serving with 1 tablespoon yogurt; garnish with carrot curl and mint sprig, if desired. Formatted in MasterCook 4 by Ellen Pickett - - - - - - - - - - - - - - - - - - - NOTES : 1. The carrots should be pared, then chopped into 1" chunks. 2. Optional: garnish with carrot curls and mint sprigs. 3. Weight Watchers Program - 3/4 cup serving provides 1/2 fat, 2 1/4 vegetables, 25 optional calories. * Exported from MasterCook * Country French Vegetable Soup Recipe By :Cooking Light Magazine, Dec 1997 Serving Size : 4 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 2 cups green cabbage -- chopped 1 cup onion -- chopped 1 cup sliced carrot -- 1/2 inch thick 1 cup sliced celery 1 cup red potatoes -- diced 1 teaspoon caraway seed 1 cup water 4 cups fresh vegetable broth -- or 29 ounces canned vegetable broth 1 cup canned chickpeas -- drained --garbanzo beans 2 tablespoons minced fresh parsley 2 teaspoons fresh dill -- chopped -- or 1/2 teaspoon dried dill 1/2 teaspoon pepper 1. Heat oil in a Dutch oven over medium-high heat until hot. Add cabbage and next 5 ingredients (cabbage through caraway seeds); saute 2 minutes. Add water and broth; bring to a boil. Reduce heat; cover and simmer 30 minutes. Add chickpeas, parsley, dill, and pepper; cook until thoroughly heated. Yield: 4 servings (serving size: 1 3/4 cups). Calories 184 (20% from fat); fat 4.1g (sat 0.7g, mono 2.3g, poly 0.8g); protein 5.7g; carbohydrate 33.1g; fiber 7.6g; cholesterol 0mg; iron 1.8mg; sodium 425mg; calcium 77mg. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamy Corn And Zucchini Soup Recipe By :Cooking Light Magazine, July/August, 1996 Serving Size : 12 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups low-salt chicken broth 2 cups diced zucchini 1/2 cup chopped onion 6 cups fresh corn kernels --about 12 ears 1/2 teaspoon salt 1/4 teaspoon pepper 3/4 cup nonfat plain yogurt jalapeno hot sauce -- optional 1. Bring broth to a simmer in a large saucepan. Add zucchini and onion; cover and simmer 2 minutes. Stir in corn, salt, and pepper; cover and simmer 2 minutes. 2. Place one-third of corn mixture in a blender; process until smooth. Repeat procedure with remaining corn mixture. Ladle soup into bowls; top with yogurt. Serve with jalapeno hot sauce, if desired. Yield: 12 servings (serving size: 1 cup soup and 1 tablespoon yogurt). CALORIES 96 (16% from fat); PROTEIN 4.8g; FAT 1.7g (sat 0.4g, mono 0.6g, poly 0.6g); CARB 18.2g; FIBER 2.7g; CHOL 0mg; IRON 1.1mg; SODIUM 160mg; CALCIUM 35mg. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamy Ginger Dressing Recipe By :Beverly Mills and Alicia Ross, DESPERATION DINNERS Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup nonfat plain yogurt 2 cloves fresh garlic 1 tbsp. low-sodium soy sauce 1 tbsp. ketchup 2 tsp. chopped ginger -- (bottled or fresh) 1 tsp. sesame oil 1 tsp. granulated sugar 1. Measure the yogurt into a 4-cup glass measure. Peel and finely mince the garlic and add it to the yogurt. Do not stir. 2. Pour the soy sauce, ketchup, ginger, sesame oil and sugar on top of the yogurt. Stir with a wire whisk until well blended. 3. Serve at once or refrigerate for several days. Makes 1 1/4 cups, with 1/2 fat gram in a 2-tablespoon serving. JaneStarr@home.com in CT - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamy Lima Bean Soup With Pasta Recipe By :Cooking Light Magazine, Dec 1997 Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Teaspoons olive oil 1 Cup chopped onion 1 Cup chopped carrots 3 garlic cloves -- minced 2 Cups water 3 thyme sprigs 4 Cups fresh vegetable broth -- or 29 ounces vegetable broth 16 Ounces frozen baby lima beans 1/4 Cup chopped fresh basil 1 Tablespoon lemon juice 3/4 Teaspoon lemon pepper 1 Cup uncooked orecchiette pasta --"little ears" pasta 1/2 Cup chopped bottled roasted red bell peppers 1. Heat olive oil in a Dutch oven over medium-high heat. Add onion, carrot, and garlic; saute 5 minutes. Add water, thyme, broth, and lima beans; bring to a boil. Cover, reduce heat, and simmer 15 minutes. Stir in basil, lemon juice, and lemon pepper. Place 3 cups soup in a blender; process until smooth. Return pureed mixture to pan; bring to a boil. Add pasta; cook 15 minutes or until pasta is tender. Stir in bell peppers. Yield: 4 servings (serving size: 2 cups). Calories 316 (11% from fat); fat 4g (sat 0.6g, mono 2.2g, poly 0.6g); protein 13.6g; carbohydrate 57.6g; fiber 4.3g; cholesterol 0mg; iron 2.6mg; sodium 420mg; calcium 76mg. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Creamy Potato Mushroom Soup Recipe By :Cooking Light Magazine, September 1997 Serving Size : 4 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 bacon slices 4 cups cremini mushrooms -- chopped 1/2 cup shallots -- chopped 3 1/2 cups cubed Yukon gold potato --or baking potato 1 can fat-free chicken broth -- divided --14 1/2 ounce can 2 cups 1% low-fat milk 2 tablespoons sherry 1/2 teaspoon salt 1/4 teaspoon pepper 1. Cook bacon in a Dutch oven over medium heat until crisp. Remove bacon from skillet; crumble and set aside. Add mushrooms and shallots to bacon drippings in pan; saute 5 minutes or until the mushrooms are soft. Remove from pan; set aside. 2. Add potato and broth to pan; bring to a boil. Cover reduce heat, and simmer 12 minutes or until potato is very tender. Transfer potato mixture to a food processor; process until smooth. Return to pan. Add milk, mushroom mixture, sherry, salt, and pepper; cook over low heat 10 minutes or until thoroughly heated. Ladle soup into bowls; top with crumbled bacon. Yield: 4 serving (serving size: 1 1/4 cups). CALORIES 236 (13% from fat); FAT 3.5g (sat 1.5g, mono 1.2g, poly 0.4g); PROTEIN 13.2g; CARB 39.4g; FIBER 3.3g; CHOL 9mg; IRON 2.4mg; SODIUM 521mg; CALCIUM 177mg. WW- 4 points. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Crunchy Layered Salad Recipe By :Choice Cooking by the Canadian Diabetes Association Serving Size : 9 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups lettuce -- coarsely shredded 1 medium red onion -- chopped 1/2 cup chopped red bell pepper 1/2 cup chopped green bell pepper 1 cup chopped celery 1 cup fat-free mayonnaise 1 tablespoon cider vinegar -- optional 1 packet Sweet 'n Low(r) sweetener -- optional 1 cup shredded lowfat Cheddar cheese 3 slices cooked bacon -- crispy & crumbled Place lettuce in an even layer in a 9" square glass dish or salad bowl. Add layers of onion, green pepper, celery and peas. Spoon dressing over top layer; spread to all edges of dish. Sprinkle with bacon and cheese. Cover with plastic wrap. Refrigerate at least 6 hours. (Will keep up to 3 days in refrigerator if not mixed.) To serve cut into squares. Each Serving: 1 Protein Choice, 1/2 Fruits & Vegetable Choice WW Points = 2 As per MC5 Calories 105, Total Fat 5g, Cholesterol 15mg, Total Carbohydrate 10g, Protein 5g The above is an adjusted recipes from the Cookbook, they had asked for a different dressing, I changed to a Fat Free one. Description: "A thin coating of dressing spread over this salad keeps the air out, allowing the lettuce to remain crisp and fresh during the long chilling. so our layered salad is a great one to make when company is coming" Source: From "Helen Deacey" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cucumber And Dill Soup, Chilled Recipe By :Rosie Schwartz, The Enlightened Eater Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium cucumber -- English, sliced 2 tablespoons shallots -- chopped 2 tablespoons fresh parsley -- chopped 2 tablespoons fresh dill -- chopped 2 tablespoons lemon juice 3/4 cup plain low-fat yogurt salt -- to taste ground pepper -- to taste fresh mint leaves -- for garnish Sprinkle salt on cucumber slices. Sit slices in colander to drain for 1/2 hour, then rinse them and pat dry. Puree cucumbers, shallots, parsley, and dill in a food processor or blender. Transfer puree to a large bowl, add lemon juice and yogurt, and mix well. Season with salt and pepper. Serve well chilled, garnished with mint leaves. Formatted in MasterCook 4 by Ellen Pickett - - - - - - - - - - - - - - - - - - - NOTES : English cucumbers are long, seedless, and typically sold shrink-wrapped in plastic here in Toronto, Canada. I suspect that they have different names in different locations. With the hot weather, we've been eating this a lot lately. Although the recipe as written is good, I sometimes prefer not to puree the entire thing. Instead, I simply quarter the cucumber lengthwise, slice them thinly, salt, and drain for 30 minutes, then puree the yogurt with the remaining ingredients. Also, with a much smaller quantity of yogurt, this makes a cold refreshing salad. If the cucumber (regular or English) is sliced but not pureed, and if less yogurt is added, this makes a nice cold salad.