* Exported from MasterCook * Moo Shu Soy Chicken Recipe By :RECIPE FOR HEALTH, SHOW# RHH147 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Tvp, Seitan, Tempeh Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package soy chicken -- or 4 cups of baked tofu sliced 1/2 cup orange juice 4 cups spinach 4 cups napa cabbage -- julienned 4 cups shiitake mushrooms -- sliced 3 cups leek -- julienned 3 cups carrots -- julienned 2 cups red bell peppers -- julienned 6 cloves minced garlic 2 tablespoons minced ginger 1 teaspoon canola oil 8 Moo Shu pancakes -- or low-fat flour tortillas -- or 8 cups brown rice 8 teaspoons Hoisin Sauce Sauce for Moo Shu 1/4 cup low-sodium soy sauce 1/3 cup Mirin 1 tablespoon hoisin sauce 1 tablespoon cornstarch -- dissolved in 3 tablespoons water Peel skin off skin from soy chicken. Shred soy chicken or sliced tofu and place in bowl with orange juice. Let marinate while you prepare the remainder of the recipe. Combine all the vegetables, garlic and ginger and set aside. Prepare the Moo Shu sauce be placing all the ingredients in a small bowl. Whisk the ingredients together until the cornstarch dissolves. Set aside. Heat wok or saute pan with canola oil. Heat pan on high for 3 minutes or until pan is very hot. Be careful that oil does not reach the smoking point. If it does turn the heat down. Drain the soy mixture and combine soy mixture with the vegetable mixture. Place in hot pan. Stir well and quickly. When vegetables are barely cooked add Moo Shu sauce. Mix thoroughly until sauce thickens. Remove from heat. When serving place 1 teaspoon hoisin sauce on each opened pancake or tortilla. Divide Moo Shu vegetable mixture equally among the 8 pancakes. Roll pancakes to enclose mixture. Serve with extra hoisin on the side. If serving with brown rice, mix the hoisin sauce in the brown rice and top with soy/vegetable mixture. Yield: 4 servings Nutritional information: 454 calories and 5 grams of fat (Courtesy of Gayle Reichler, Active Wellness Gourmet) >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mustard Goat Cheese Pizza, Individual Recipe By :Vegetarian Times Low-Fat & Fast Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pizzas & Calzones Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon Dijon mustard -- or to taste 4 small prepared personal-size pizza crusts 4 plum tomatoes -- sliced lengthwise 3 cloves garlic -- thinly sliced -- (3 to 4) 4 tablespoon chevre -- crumbled -- (goat cheese) Preheat oven to 400 degrees F. Spread mustard evenly over pizza crusts. Top with tomato slices, garlic and goat cheese. Bake until crusts are brown and cheese begins to melt, about l0 minutes. Serve immediately. Makes 4 servings: 385 calories and l0 grams fat per serving. >From: "SUSAN W. BEALE" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Nectarine Topped Oatmeal Muffins Recipe By :RECIPE FOR HEALTH Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup skim milk 1 egg 2 tablespoon oil -- olive or corn 2/3 cup old-fashioned oats 1 large nectarine -- peeled and diced 1 1/3 cup flour -- whole wheat or white 1/4 cup sugar 1 tablespoon cinnamon -- and 1/2 teaspoon cinnamon 1 tablespoon baking powder 1/4 teaspoon salt Preheat oven to 400 degrees. Coat muffin tin with non-stick cooking spray. In large bowl mix together skim milk, egg, oil and oats. Let sit while you peel and dice the nectarine. Set nectarine pieces aside. Combine flour, sugar, 1 teaspoon cinnamon, baking powder and salt together in a separate bowl. Mix together wet ingredients(milk mixture)with dry ingredients(flour mixture). Blend until dry ingredients are just moistened. Do not over mix. Fill each muffin cup 1/2 full with batter. Top with nectarines and sprinkle remaining cinnamon on top. Bake muffins for approximately 20 minutes or until slightly brown around muffin edges. Let cool in pan for 5 minutes. Remove and place on rack until completely cool. Yield: 12 muffins Nutritional information: 125 calories and 3 grams of fat per muffin Nutrient composition: 1 starch 1/2 fruit 1/2 fat >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Nonya Poh Piah (Chinese Spring Rolls) Recipe By :Angeline Koh Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Oriental Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Main ingredients for Turnip Filling: 5 turnips -- sliced thinly -- (5 to 6) 4 carrots -- sliced thinly -- (4 to 5) 1 Tin bamboo shoots -- sliced thinly bowlful of bean sprouts -- roots removed 1 Tablespoon minced garlic 1 Tablespoon minced ginger 2 Tablespoons mashed preserved soya beans -- tau cheo --- Seasoning: dark soya sauce light soya sauce oyster sauce pepper --- Ingredients for rolls: lettuce spring roll pastry -- (pohpiah skins - soft spring roll skins) minced garlic chillie sauce -- thick sweet soya sauce -- or use soya sauce mixed with light corn syrup --- Ingredients for garnishings: Ground peanuts cooked cocktail prawns/shrimps omelette -- (sliced to strips) cucumber -- (sliced to strips) fried sliced tow kua -- (hard crumbled tofu) fried/toasted shallots coriander leaves/cilantro Method for frying main ingredients: 1. Heat 2 T oil then add minced garlic, ginger and mashed preserved soya beans (tau cheo). 2. When fragrant and brown, add turnips, carrots and bamboo shoots 3. When ingredients are semi-soft and wet with the gravy, add bean sprouts and seasoning to your taste. 4. Fry till gravy has dried and ingredients are all soft. Method for making rolls: 1. Microwave packet of spring roll pastry or pohpiah skins (Must read instructions on packet. Overheating makes pastry too crispy to roll!) 2. On 1 or 2 sheet(s) (depending on strength off the pastry to hold the filling) of pastry, place lettuce and spread thick soya sauce, chillie and garlic over lettuce (lettuce helps to keep pastry dry) 3. Place enough main ingredients on lettuce (too much would make this into "spring parcel" rather than spring roll) 4. Add garnishings 5. Use imagination and some dexterity to fold in edges of pastry and roll it. Have fun rolling your pohpiah and watching others rolling their poh-piahs! You can eat it as a roll or as slices. >From: "Karen Lim" - - - - - - - - - - - - - - - - - - - NOTES : Found this in one of our local archives (Singapore), this is one of my favourite hawker fare... low in fat and nutritious, and fun to do it on your own! My grandmother prepares all ingredients beforehand - garnishes at the side, the turnip filling all hot and moist in a huge clay pot in the centre of the table.. and everyone in the family would sit down and start rolling their own rolls.... filling with their fave ingredients. * Exported from MasterCook * Orange Blueberry Cake Recipe By :Sweet and Sugar Free - Karen E. Barkie Serving Size : 8 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- CAKE: 3/4 cup egg beaters(r) 99% egg substitute -- (orig was 3 large eggs) 1/4 cup butter -- softened 1/4 cup Lighter Bake -- (orig was 1/2 cup butter) 1 cup orange juice -- unsweetened 1/2 teaspoon orange extract 2 1/2 cups white flour -- unbleached 1 teaspoon baking soda 2 teaspoons baking powder 1 teaspoon cinnamon 3/4 teaspoon grated lemon rind 1/2 cup coconut flakes -- (orig was 1 cup coconut flakes) 1 cup blueberries -- fresh TOPPING: 1/3 cup coconut flakes Beat together egg beaters, butter, Lighter Bake, orange juice, and orange extract. Add flour, baking soda, baking powder, cinnamon, and grated lemon rind; beat well. Stir in I cup flaked coconut and blueberries. Spoon mixture into an oiled and floured 9"' by 13 " baking pan. Spread batter evenly in pan. Sprinkle 1/3 cup flaked coconut over batter. Bake at 350 degrees for 20 to 25 minutes or until browned. Cool on a wire rack. Serves 8 to 10. >From: Irene DiGiuseppe - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange Scented Sweet Potato Squash Puree Recipe By :Chef's Harvest: Elizabeth Terry, Savannah, GA Serving Size : 4 Preparation Time :1:20 Categories : Eat-Lf Mailing List Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds butternut squash -- (1-small) 3/4 cup sweet potatoes -- (2-small) 1 1/2 teaspoons orange zest -- freshly grated 1 1/2 teaspoons fresh orange juice salt -- to taste THE VEGETABLES ARE washed, pricked with a fork; roasted on a baking sheet in a 375F oven for 50 to 60 minutes or until tender. Cut the vegetables in half. As soon as possible remove and discard the squash seeds. When cool enough to handle, scoop flesh into a bowl. Add orange zest and juice. Mash until smooth. Season with Salt. Keep warm. TIP: The puree will keep, covered, in the refrigerator for up to 1 day. Reheat gently to serve. MAKES ABOUT 2 CUPS. FOR 4 SERVINGS. 170 calories per serving: 3 grams protein, 0 grams fat, 42 grams carbohydrate; 280 mg sodium; 0 mg cholesterol; 3 grams fiber. See CHICKEN WITH LEEK, PEAR AND MUSHROOM SAUCE (Eating Well) source: Elizabeth on 37th (restaurant in Savannah, GA). Eating Well Magazine, Sep97 >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Parmesan Risotto Stuffed Portobellos Recipe By :Cooking Light, July 1997 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Cups stock, vegetable or chicken 1 Tablespoon olive oil -- divided 1 Cup onion -- minced 1 Cup carrot -- minced 1 Cup celery -- minced 1 Cup arborio rice 1 Cup white wine 1/2 Cup grated parmesan cheese 1/4 Cup green onions -- minced -- or chives 20 Ounces portobello mushrooms (4 large) -- 6 inches wide 1/4 Cup lowfat mozzarella cheese -- grated -- (Black Diamond) 1/2 Cup water 3 Cloves garlic -- minced 10 Ounces spinach -- trimmed Bring broth and two cups water to a simmer in a medium saucepan. Do not boil. Keep warm over low heat. Heat 2 teaspoons oil in a large saucepan over medium-high heat. Add minced onion, celery, and carrot; saute 1 minute. Add rice, saute 5 minutes. Stir in wine; cook 5 minutes or until liquid is nearly absorbed, stirring constantly. Add broth mixture, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 20 minutes total). Remove from heat. Stir in Parmesan cheese and green onions. Preheat oven to 375 F. Remove stems from mushroom caps and discard. Place mushroom caps, gill sides up, in a 13 by 9-inch baking dish. Spoon 1 1/4 cup risotto mixture into each cap; top each with 1 tablespoon mozzarella cheese. Pour 1/2 cup water into dish. Bake at 375 F for 30 minutes, or until mushroom caps are tender. Heat 1 teaspoon oil in a large Dutch oven over medium-high heat until hot. Add chopped onion and garlic; saute 2 minutes until tender. Add spinach; saute 2 minutes or until spinach is wilted. Arrange 1/2 cup spinach mixture on a plate. Remove stuffed mushrooms from baking dish with a slotted spoon; place on spinach. >From: "Cornellier, Ann" - - - - - - - - - - - - - - - - - - - NOTES : I served this to company, everyone raved. One person even said of the Risotto, "this can't be low-fat!" I've made the Risotto again, using clam juice for some of the stock, and substituting seafood for some of the veggies. Super! * Exported from MasterCook * Peach Melba Pie With Raspberry Sauce Recipe By :Cooking Light Magazine August 1997 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 40 Reduced-Calorie Vanilla Wafers 2 Tablespoons Stick Margarine -- Melted 1 Large Egg White Vegetable Cooking Spray 4 Cups Vanilla Low-Fat Frozen Yogurt 1 1/2 Cups Peaches -- Peeled, Thinly Slice 3 Tablespoons Lemon Juice Raspberry Sauce While the piecrust is cooling, take the frozen yogurt or ice cream out of the freezer and let it soften. This makes it easier to fold in the other ingredients for the filling. Freeze the piecrust 30 minutes. The ice cream or yogurt mixture won't melt as it would if you put it into a piecrust at room temperature. It's best to partially refreeze the filling before spooning it into the pie shell. To do this, combine the slightly softened frozen yogurt or ice cream and other ingredients specified in the recipe in a chilled extra-large bowl. Put the bowl back in the freezer for about 30 to 45 minutes to let it set back up. Don't let the mixture freeze solid, or the consistency will be too hard to spoon into the piecrust. Place the filled piecrust back in the freezer until set; then cover with plastic wrap. Take the pie out of the freezer, and let it stand in the refrigerator about 30 minutes before serving. This step will make it easier to cut the pie into wedges. --- Preheat oven to 350'. Place cookies in a food processor; process until crumbly. Add margarine and egg white, and pulse 5 times or just until moist. Press the crumb mixture evenly into a 9-inch pie plate coated with cooking spray. Bake at 350 for 8 minutes, cool on a wire rack 15 minutes. Freeze piecrust 30 minutes. Place an extra-large bowl in freeze Remove yogurt from freezer, and let stand at room temperature while crust is cooling. Wipe out food processor bowl with a paper towel-, add Peaches, sugar and lemon juice. Process until smooth Spoon yogurt into chilled extra-large bowl. Fold in peach mixture until well blended; freeze 30 minutes or just set but not solid. Spoon yogurt mixture into prepared crust, freeze until set. Cover with plastic wrap, freeze 6 hours or until firm. Place the pie in refrigerator 30 minutes before serving to soften Serve pie with Raspberry Sauce. Yield: 8 servings (serving size- 1 wedge and 3 tablespoons sauce). CALORIES 301 (21% from fat); FAT 7.2g (sat 2.3g, mono 2.1g, poly2.2g); PROTEIN 5.1g; CAU 58.1g, FIBER4.1g; CHOL 9m ; IRON 0.3xng; SODIUM 166mg; CALC 103nig 9 (from Magazine) >From: Irene DiGiuseppe - - - - - - - - - - - - - - - - - - - NOTES : Frozen pies can be a little tricky in terms of their texture -- you don't want your pies hard as a rock, nor do you want "pie soup." Because low-fat ice creams and frozen yogurts have less butterfat and a higher water content, they melt quickly. Our Test Kitchens staff did numerous retests of ways to achieve the best consistency. We found that the techniques below will help you make a pie that's creamy and soft (but not too soft). * Exported from MasterCook * Peach Trifle Recipe By :Low Fat Ways to Cook Desserts Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 Oz Vanilla Low-Fat Yogurt 3 3/8 Oz Vanilla Pudding Mix -- Instant Kind 2 cup Skim Milk 1/3 cup Strawberry Jam 1 tablespoon Dry Sherry 8 Oz Angel Food Cake Cut Into 3/4" Cubes And Divided 2 cup Peach Slices In Juice -- Drained, Divided Fresh Sliced Strawberries -- Optional Fresh Mint Sprigs -- Optional Spoon yogurt onto several layers of heavy-duty paper towels; spread to 1/2" thickness. Cover with additional paper towels; let stand 5 min. Scrape yogurt into a bowl, using a rubber spatula. Combine pudding mix and skim milk, stir until blended. Stir yogurt into pudding mixture; set aside. Combine jam and sherry, stirring with a wire whisk until blended; set aside. Arrange half of cake cubes in a 2 qt trifle bowl. Spread half of pudding mixture over cake. Drizzle jam mixture evenly over pudding. Arrange 1 cup of sliced peaches over jam mixture. Repeat layering procedure with remaining cake, pudding, and peaches. If desired, garnish with sliced strawberries and mint sprigs. Yield: 8 servings According to book per serving: Cal 226; Fat 0.6g; Carb 50.6g; Pro 5.5g; Sod 185mg; CFF 2% Entered into MasterCook by Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Here is a recipe out of one of the new low fat cookbooks I got the other day. I have not made this yet but since the peaches are really beautiful right now I thought that some of you might want to give it a try. It sure does sound wonderful and the picture is beautiful. * Exported from MasterCook * Planting Guide Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** PLANTING CALENDAR (A to Z): Here is a basic guide to planting popular veggies, herbs and fruits. ASPARAGUS (roots or plants) - April. BASIL (sow seeds or plant seedlings) - late May until late June. BEANS ( sow seeds only) - late April until early August. BROCCOLI (plants only) - late April. CABBAGE (plants only) - late April. CARROTS (seeds only) - early April until early June. CILANTRO (sow seeds every two weeks) - Starting in early April. CORN (sow seeds only) - late April until early July. CUCUMBER (seeds or plants) - late May. EGGPLANT (plants only) - May. LETTUCE (seeds or plants) - April/May and September/October. ONIONS (seeds, plants, or sets) - early April until June and September/October. PARSLEY (seeds or plants) - April until June and September/October. PEAS (seeds only) - March, August. PEPPERS (plants only) - May/June. PUMPKINS (seeds or plants) - May until July. POTATOES (plant potato chunks) - late March until late May. RADISHES (sow seeds continuously) - Start in April. SPINACH (seeds only) - April/May again in September. STRAWBERRIES (plants only) - early April until early May. TOMATOES (plants only) - late May/early June. YELLOW SQUASH (seeds or plants) - late May/early June. Again in August. ZUCCHINI ( seeds or plants) - late May/early June. Again in August. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : I am not a gardener so I can't verify that these are accurate for every part of the country/world. * Exported from MasterCook * Ponzu Vinaigrette Recipe By :DESERT GREENS CAFE RECIPES, Executive Chef Matt Baer Serving Size : 36 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups rice vinegar 2 cups tamari soy sauce 2 tablespoons fresh ginger root -- minced 1 1/2 cups scallions -- chopped 1/2 cup lemon juice 1 1/2 cups fructose 1 cup water 1 1/2 tablespoons garlic -- minced 2 tablespoons arrowroot 4 tablespoons water 1/2 cup beets Combine all ingredients, excluding arrowroot, in a small saucepan. Bring sauce to a low simmer and allow to cook for 5 minutes. In a side bowl mix arrowroot with 4 tablespoons of water. Slowly drizzle arrowroot mixture into simmering sauce. Strain and allow vinaigrette to cool before serving. Drizzle 2 ounces over top of salad and around border of plate. Serves 36 Nutrition information per serving: 56 calories, 0 grams saturated fat, 0 grams total fat, 2 grams protein (11% of calories), 13 grams carbohydrates (89% of calories), 0 mg cholesterol, 0 grams fiber, 747 mg sodium. >From: KitPATh - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve over Bam Bam Salad NOTES : Culinary competition winner, 1997 National Restaurant Show * Exported from MasterCook * Raspberry Chicken Roll-ups Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cup Salad greens shredded carrots 2 cups cooked chicken -- chopped Fatfree raspberry vinaigrette -- to taste Sesame seeds -- to taste 2 tortillas -- (8" each) Combine salad, chicken, vinaigrette and sesame seeds in a medium bowl. Divide mixture between the tortillas. Fold the left and right sides of each tortilla over the chicken mixture, about 2 inches. Roll tightly away from you and secure with two toothpicks (one on each side). Cut the rolls in half, and serve. Notes: I used a salad in a bag (Dole's French Blend) and pre-cooked chicken (Purdue Short-Cuts, Original flavor). >From: Lisa Clarke - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Raspberry Sauce #4 Recipe By :Cooking Light Magazine August 1997 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup Raspberry Jam -- Seedless 1 Tablespoon Lemon Juice 2 1/2 Cups Fresh Raspberries Melt jam over low heat in a small sauce and stir in lemon juice Combine jam mixture and raspberries in a bowl; stir gently to combine. Serve warm or at room temperature. Yield: 1 1/2 CUPS (serving size: 3 tablespoons). CALORIES 62 (3% from fat); FAT 0.2g (sat Og, mono og, poly 0.1g); PROTEIN 0.4g; CARB 35.8g; FIBER 2@6g; CHOL Omg; IRON 0;2mg; SODIUM 6mgli CALC 9mg (from Magazine) >From: Irene DiGiuseppe - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Red Bean Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Legumes Oriental Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup red beans -- * 3/4 cup lotus seeds -- (3/4 to 1) 1 cup sugar -- or to taste 1 tsp dried orange rinds -- McCormick's a few stalks of pandan leaves -- ** * In the stores here, red beans are tiny - smaller than peas, deep even red colour & has a "closed split" across them. ** Pandan leaves - check with your grocer... my grandma had "awarded" my bowl of red bean dessert 9 out of 10 marks back then, she had it would have scored a perfect 10 if I had known to add in the pandan leaves... it really brings out the flavour of ANY local dessert. Enjoy!! Soak beans in a bowl of water for an hour, drain. Soak lotus seeds for an hour, drain, split into half, remove interior green (will taste bitter if used) STALKS, some seeds dun have these, dun panic if you can't find it! Boil 6 cup water, pandan leaves in a huge saucepan and let the beans boil in a low simmer with lid slightly opened for about 2 hours till they split, become soft and ultimately disintegrate... add more water as you go along so it doesn't turn into a thick mass... it should have the thickness of tomato soup and should be creamy dull red in colour with bits and pieces of the remnants of the red beans for a little texture. Add lotus seeds (now in halves) after the first 1/2 hour.When ready, add sugar to taste (loads of it). Remove pandan leaves, ladle into bowls, serve warm. >From: "Karen Lim" - - - - - - - - - - - - - - - - - - - NOTES : Cantonese people love red bean soup, almost all Cantonese restaurants & restaurants in Hong Kong serve this. I made my very first pot of red bean soup when I was 12 for my beloved grandmother, it was "untaught" and I had whipped up the whole thing based on taste and a careful eye - no recipe, no help in the kitchen... my grandmother was delighted with the bowl of dessert I had "proudly" presented her... it was the only way I knew (then) of expressing my love & filial piety towards her. * Exported from MasterCook * Risotto Stuffed Eggplant Recipe By :"Y.C. Bacandreas" Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Rice Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cans vegetable stock -- plus enough -- water to total 6 cups of liquid 2 medium eggplants 1 tablespoon olive oil 2 cloves garlic -- minced 1 cup chopped onion 1 cup chopped celery 1 cup arborio rice 1 cup white wine 1/2 tsp seasoned salt -- (i make my own and use it on everything) black pepper to taste 3/4 tsp dried basil 1/2 cup grated parmesan cheese 1/4 cup shredded light cheddar cheese -- (or use mozzarella -- i didn't have any) Bring the six cups of liquid to a simmer in a saucepan. Do not boil. Keep warm over low heat. Slice eggplants in half and scoop out the middle of each half, leaving enough meat for the eggplant to hold its shape. Rub the scooped out eggplant shells with lemon juice to keep from browning. Place shells in a 13x9 inch pan that has been sprayed with Pam. Chop the eggplant pulp that was scooped out. Measure about 2 cups of chopped pulp and discard the rest or save for another use. Preheat oven to 375. Heat oil in a deep-sided skillet or large saucepan. Add the onion, celery, garlic and eggplant pulp, saute for 1 minute. Add rice, saute 5 minutes. Stir in wine, cook 5 minutes or until liquid is nearly absorbed. Add season salt, basil and pepper. Add broth mixture, 1/2 cup at a time, stirring until each portion of broth is absorbed before adding the next (about 30 minutes total). Remove from heat, stir in Parmesan cheese. Spoon rice into eggplant shells. Sprinkle the grated cheddar evenly over each shell. Pour about 1/2 cup water into bottom of baking dish and bake in the preheated oven for 30 minutes, or until golden on top. - - - - - - - - - - - - - - - - - - - NOTES : I made this for dinner tonight and it was very good! I stole from Ann Cornellier's recipe for Parmesan Risotto Stuffed Portobellos for most of my inspiration. I didn't have portobellos, but i had some eggplant, so... * Exported from MasterCook * Rosemary Swordfish On Vegetable Couscous Recipe By :Cooking Light, July 1997 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 tablespoon fresh rosemary -- minced 1 clove garlic -- crushed 36 ounces swordfish steaks 1/2 cup carrots -- diced 1/2 cup zucchini -- diced 3 tablespoons kalamata olives -- pitted and chopped 2 tablespoons fresh lemon juice 3/4 teaspoon ground cumin 1/4 teaspoon ground cinnamon 1/8 teaspoon salt -- optional 1/8 teaspoon pepper 2 cups chicken broth 1 cup couscous -- uncooked 1/8 teaspoon salt -- optional 1/8 teaspoon pepper cooking spray Combine olive oil, rosemary and garlic and stir well. Rub into swordfish steaks and set aside. Combine carrot and next 8 ingredients (carrots through chicken stock), in a medium saucepan. Bring to a boil, reduce heat and simmer, uncovered, five minutes or until vegetables are tender. Stir in couscous,. Remove from heat; cover and let stand five minutes. Fluff with a fork. Sprinkle both sides of swordfish steaks with salt and pepper. Place a large nonstick skillet coated with cooking spray over medium high heat until hot. Add swordfish and cook four minutes on each side or until done. Serve over couscous mixture. >From: "Cornellier, Ann" - - - - - - - - - - - - - - - - - - - NOTES : The swordfish steaks are super when barbecued. I served this to company, everyone raved. * Exported from MasterCook * Salmon Fillets With Black Beans And Red Pepper Puree Recipe By :The Gas Grill Gourmet, A. Cort Sinnes Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- BEANS 15 ounces cooked black beans -- drained and rinsed 1/2 cup minced onion 1 large garlic clove -- pressed 1 cup vegetable broth 2 teaspoons chili powder 2 teaspoons ground cumin 1 teaspoon salt RED PEPPER -- PUREE 4 red bell peppers -- or 6, roasted (3/4-cup cored sliced red peppers) 2 tablespoons fresh orange juice -- or oil 1 teaspoon salt FISH FILLETS 22 ounces salmon -- cut into portions vegetable oil paprika white pepper 1/2 cup lowfat sour cream chopped fresh cilantro lime wedge 1 cup cooked white rice -- or more BLACK BEANS: combine all in a sauce pan. Bring to a boil and simmer, covered, 30 minutes, stirring occasionally. Let cool. Puree half. Return puree to pan and blend. Adjust seasoning to taste. Keep warm, adding a little broth as needed. RED PEPPER: Puree the peppers with olive oil and salt until smooth. GRILLING: Preheat 10 to 15 minutes, all burners on high. Meanwhile, rinse salmon fillets in cold water and blot them dry. Rub with vegetable oil on both sides and dust with paprika and white pepper. Coat a hinged grill basket with oil or spray and place fillets inside. When hot, turn one burner off and turn the other(s) to medium. Position salmon over the burner that is off. Close lid. Cook 5 mins per side, turn once. Fish is done when it just begins to flake when probed with a fork. SERVE: divide the beans among 4 prewarmed plates. Top with a fillet. Carefully spoon some red pepper puree over each fillet. Then dab with sour cream. Garnish with cilantro and add a couple of fresh lime wedges. Serve with a simple side dish, like steamed rice. PER FILLET SERVING: 475 cals, 8.3 g fat (15.7% cff). If pepper sauce is made with oil, then 531 calories, 15 g fat, 25.4% cff. (Harvard Common Press, 1996). (McLightening by patH http://wizard.ucr.edu/~phanneman) Serve with steamed asparagus and green beans, garnished with grilled radishes (sliced), lemon juice and pepper. >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : MENU - salmon, rice, and veggie medley. followed with fresh fruit * Exported from MasterCook * Salsa #3, Ball Blue Book Recipe By :Ball Blue Book Serving Size : 56 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salsas Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 cup tomatoes -- peeled and chopped 5 cup green peppers -- chopped 5 cup onion -- chopped 2 1/2 cup hot peppers -- chopped 3 cloves garlic -- minced 2 tablespoon cilantro -- chopped 1 1/4 cup cider vinegar 1 tablespoon salt 1 tsp hot pepper sauce -- optional Mix everything together in a large saucepan and bring to a boil. Reduce heat and simmer for 10 minutes. Ladle into hot pint canning jars, put on lids and rings and process in a boiling water bath for 15 minutes. Makes 6 pints. >From: Jenny Herl - - - - - - - - - - - - - - - - - - - NOTES : This uses about 6 pounds tomatoes, 2 pounds green pepper and 1 1/2 pounds onion. Depending on your tastes and how hot your peppers are, you may want to use less hot pepper. 3/4 cup finely chopped jalapenos, with no hot pepper sauce added, makes a mild to medium salsa. I try to use at least half Roma tomatoes (or other paste tomatoes) to keep it from being too runny. You could also drain off some of the tomato juices before mixing everything together. The recipe says it makes 6 pints, but I've always gotten 7 or 8 pints from one recipe. * Exported from MasterCook * Salsa #4, Thunder And Lightnin' Recipe By :Given to me by a friend Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salsas Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 20 ounces canned tomatoes -- chopped and drained 1 4 ounce can green chiles -- chopped and drained 1 large onion -- chopped 1 teaspoon salt 4 tablespoons vinegar 2 teaspoons sugar 1 teaspoon pepper 1/2 teaspoon oregano 1 clove garlic Mix all ingredients together and cook slowly for 20-30 minutes. Nice as a dip served with chips. >From: Jane F - - - - - - - - - - - - - - - - - - - NOTES : Fresh tomatoes can be substituted for the canned. 20 oz is 1 pound, 4oz. * Exported from MasterCook * Saute Of Chicken, Leeks And Mushrooms Recipe By :Cooking Light - September 1997 pg. 114 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 small leeks -- trimmed 4 chicken thigh, no skin, R-T-C -- (1 pound) 1/2 teaspoon Salt 1/2 teaspoon Pepper 1 teaspoon Margarine 1/2 cup Dry white wine 1/2 cup Low-sodium chicken broth 3 cups Shitake mushroom caps -- sliced -- About 2 - 3.5oz. packages 1/4 cup Evaporated skim milk 1/2 teaspoon dried tarragon 4 cups cooked brown rice -- hot Remove roots, outer leaves, and tops from leeks. Rinse leeks under cold running water; cut into 2inch julienne strips to measure 1 cup. Set aside. Sprinkle chicken with salt and pepper. Melt margarine in a nonstick skillet over medium heat. Add chicken; saute 4 minutes on each side or until browned. Add leeks; cook 3 minutes or until soft. Add wine and broth; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until chicken is done, turning chicken once. Remove chicken from skillet; set aside and keep warm. Add mushrooms to leek mixture in skillet; cook over high heat 1 minute. Add milk and tarragon; reduce heat and simmer uncovered 3 minutes or until sauce is thick. Serve with chicken and sauce over brown rice. Serving size: 1 chicken thigh, 1cup rice and 1cup sauce. Nutrition Info: Calories 352, CFF 14%, Fat 5.6g, Protein 20.8g, Carb. 54.2g,Fiber 4.4g, Cholesterol 55mg, Iron 3mg, Sodium 400mg, Calcium 98mg. >From: KAR - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Serving Fresh Fruit Suggestions Recipe By :Sweet and Sugar Free, Karen E Barkie Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Information, Tips, Misc. Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** APPLES Apple-Cheese Star - Wash and core a fresh apple. In a small mixing bowl beat 3 1/2oz. of softened cream cheese with just enough milk to make it smooth and creamy. Spoon the mixture into the center of the apple and pack securely. Refrigerate until cheese is firm. With a sharp knife cut the apple & cheese into wedges, arranging wedges in a star pattern. Garnish the center with a sprig of mint and serve. Cinnamon Apples-Toss chopped apples with lemon juice and cinnamon and spoon into individual serving dishes. Spoon chilled apple juice over all and serve immediately. Apples and Cream-Gently mix chopped, fresh apple and a dash of cinnamon into whipped cream. Serve in individual dessert dishes and top with slivered almonds. BLUEBERRIES Heavenly Blueberries - Gently fold fresh blueberries into whipped cream. Spoon into individual dessert bowls and garnish with fresh sliced strawberries. Berry Pineapple Dessert - Combine I can unsweetened crushed pineapple with an equal portion of fresh blueberries and chill. Serve in sherbet dishes and top each with a scoop of Pineapple Sherbet (see page 115). CANTALOUPE Cantaloupe Fruit Bowls - Cut ripe melon in half and remove seeds. Scoop out pulp with a melon scooper or teaspoon, leaving a clean shell. Combine cantaloupe balls with honeydew balls, fresh strawberries, and your choice of chopped fruit. Spoon mixture into shells, add a spoonful of unsweetened frozen fruit juice concentrate to each, and garnish with a sprig of fresh mint. Cantaloupe Rings - Slice a whole, ripe cantaloupe into 1" wide rings. Lay each ring on a cutting board and remove seeds and rind. On individual dessert dishes, fill each ring with chopped fresh fruit, sherbet, ice cream, fruit pudding, or cottage cheese. CHERRIES Cherry Spread- Combine finely diced cherries with softened cream cheese. Spoon into dates, celery stalks, or over crackers. HONEYDEW MELON Honeydew and Strawberries - Crush ripe, juicy strawberries and spoon over a chilled slice of melon. Sour Melon - Drizzle fresh squeezed lime over honeydew slices. ORANGES Orange Cups - Wash orange and cut in half. Scoop out pulp, leaving rind intact. Fill each rind with chopped fruit or sherbet. PEACHES Peach Boats - Wash fresh peaches, cut in half lengthwise, and remove pit. Fill each cavity with ice cream, sherbet, chopped fresh fruit, yogurt, or fruit pudding. Peaches and Coconut - Toss sliced peaches with flaked coconut and spoon into sherbet dishes. PEARS Spicy Pear - Wash, peel, core, and chop fresh pear. Toss with unsweetened pineapple juice and sprinkle with nutmeg. Serve chilled and topped with Banana Ice Cream (see pages 111-112). Cottage Cheese and Pears - Wash, peel, core, and slice a fresh pear in half. Line serving dish with cottage cheese and top with pear halves, rounded sides up. Sprinkle with ground nuts or cinnamon. PINEAPPLE Pineapple Boats - On a cutting board, cut through fresh pineapple and leaf crown lengthwise. Carefully cut out the flesh using a small sharp knife to form two intact pineapple shells. Fill each shell with chopped pineapple pieces and other fresh fruit. PLUMS Plums and Berries - Combine peeled, chopped plums with whole or sliced strawberries and toss well. Crush a few strawberries for added juice, add, and chill. Serve in sherbet dishes. Plum Banana Ice Cream - Cut plums into small pieces. Place on a cookie sheet and freeze. Combine with frozen banana pieces and prepare as for Banana Ice Cream (see pages 111-112). STRAWBERRIES Strawberries and Cream - Gently mix chilled, fresh strawberries with whipped cream. Spoon into individual dessert goblets and top each with a whole berry. Strawberry Mix - Combine sliced, fresh strawberries, whole blueberries, and sliced banana. Toss with lime juice and serve in dessert bowls. Spoon fruit juice over fruits if desired. >From: Irene DiGiuseppe - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Snickers Pie Recipe By :Bonnie Perry, Weight Watchers Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 quart sugar free nonfat frozen vanilla yogurt -- softened 1 package sugar free chocolate pudding mix 1/4 cup peanut butter -- creamy whipped 4 ounces Cool Whip Free -- softened Combine softened yogurt with pudding mix and peanut butter. Fold in whipped topping. Put in sprayed pie plate and freeze. >From: "Beverley J. Murfin" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Southern Peach Pudding Recipe By :Sweet and Sugar Free - Karen E. Barkie Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- PUDDING: 6 cups peaches -- chopped about 10, peeled and pitted 1/4 cup cornstarch cinnamon or nutmeg -- optional TOPPING: 1/2 pint Cool whip Lite(r) -- or Cool Whip Free -- (orig was 1/2 pint whipping cream) 1/2 cup pecans -- grated Put half of the chopped peaches in a blender or food processor and blend with cornstarch until smooth. (Add cinnamon or nutmeg to taste if desired). Pour into the top of a double boiler, bring to a boil over medium setting, and stir constantly. Mixture will thicken. Add remaining chopped peaches and cook just until tender. Spoon into individual sherbet dishes and chill. Shortly before serving, whip heavy cream and spoon over pudding. Top with grated pecans and serve immediately. >From: Irene DiGiuseppe - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stir Fried Chili Chickpeas With Eggplant And Spinach Recipe By :PatHanneman (Riverside) Serving Size : 3 Preparation Time :0:20 Categories : Eat-Lf Mailing List Legumes Oriental Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons sunflower seeds -- pan-toasted 1 teaspoon olive oil 6 ounces eggplant -- (skinny variety) 1/4 teaspoon fennel seed -- crushed 3 cloves garlic -- crushed 1 1/2 cups cooked garbanzo beans -- rinsed and drained 1 tablespoon chili powder -- New Mexican 2 teaspoons paprika -- sweet, to taste 1/4 teaspoon dried oregano -- Mexican 1 cup stewed tomatoes -- Italian seasoned (from can, drained) black pepper 4 cups fresh spinach -- leaves a- Heat wok and add sunflower seeds. Dry-fry until the seeds are golden and toasted. Remove to a plate and set aside. b- Cut eggplant into 1/2-inch cubes. cup- Place drained chickpeas (garbanzos) in a bowl and add the chili power, paprika and oregano. Toss to coat. d- Drain, measure and chop the stewed tomatoes. e- Wash and spin dry the spinach. 1- Heat the wok. Add oil. Stir fry the eggplant until translucent. Add the garlic and fennel seed; saute until aromatic. Add the garbanzos and saute for about 3 to 4 minutes. Add tomatoes and saute for 2-3 minutes; add freshly ground black pepper. See TIP. Layer the spinach on top, sprinkle with the pan-toasted sunflower seeds; cover and cook until wilted but still bright green (about 1-1/2 to 2 minutes). Serves 2 to 4 depending upon accompaniments. One-fourth: 172 cals, 4.7 g fat (22.8%cff) One-third: 229 cals, 6.3 g fat. TIP: Put the spinach in the bowl that help the garbanzos and use leaves to get the last of the seasonings. Serve with roasted Anaheim Chili and Cilantro quesadilla; cubes of melon and plum with lime juice; lowfat plain yogurt. >VARIATION: Omit eggplant. Serve, drizzled with chili oil or hot sauce. REF: see also "Stir-fried Chickpeas," p141: A Flash in the Pan, 100 fast and furious recipes for wok and stir-fry by Shirley Gill and Liz Trigg. (Lorenze Books, 1997: ISBN 1 85967 480). - - - - - - - - - - - - - - - - - - - NOTES : This was good! But then garbanzos are always good. Add chili powder, eggplant, spinach .... * Exported from MasterCook * Storing Lobster Meat Recipe By :Eva Santaniello Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** As a fellow New Englander, I'll pass on this tip that was given to me a few years ago by a lobster/fisherman: If you have an abundance of lobster, parboil it, allow it to cool sufficiently and remove the meat. Make a mixture of lightly salted water and place the lobster meat in a plastic freezer bag. Pour salted water over, seal the bag and place in the freezer. The meat will last for several months. Incidentally, don't discard those lobster shells!! They make an excellent pasta sauce. Simply make your favorite marinara sauce, add the lobster shells in and simmer for about 1/2 hour. Let sit on the stove for about an hour and voila! The taste of lobster! One tip though--break off the shell area containing the eyes and discard. This section of the lobster tends to blacken the sauce. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Strawberry Rum Sauce Recipe By :Cooking Light Magazine August 1997 Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 Cups Strawberries -- Quartered 2 Tablespoons Sugar 2 Tablespoons White Rum 1 Teaspoon Grated Lime Rind Combine first 3 ingredients in a small bowl, stir gently. Let stand 20 minutes. Place half of strawberry mixture and lime rind in a blender; process until smooth. Add to remaining strawberry mixture; stir well. Cover and chill. Yield: 1 1/2 cups (serving size: 3 tablespoons). CALORIES 37 (5% from fat); FAT 0.2g (sat Og, mono Og, poly 0. Ig); PROTEIN 0.3g; CARB 6.4g; FIBER 1.2g; CHOL Omg; IRON 0.2mg; SOI)ItjM I nig@ (:AI,C 7ing >From: Irene DiGiuseppe - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Strawberry Swirl Frozen Pie Recipe By :Cooking Light Magazine August 1997 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 40 Reduced-Calorie Vanilla Wafers 2 Tablespoons Sugar 2 Tablespoons Stick Margarine -- Melted 1 Large Egg White Vegetable Cooking Spray 3 Cups Strawberry LowFat Frozen Yogurt 1 1/2 Cups Sliced Strawberries 3 Tablespoons Sugar 1 Cup Cool Whip Lite(r) While the piecrust is cooling, take the frozen yogurt or ice cream out of the freezer and let it soften. This makes it easier to fold in the other ingredients for the filling. Freeze the piecrust 30 minutes. The ice cream or yogurt mixture won't melt as it would if you put it into a piecrust at room temperature. It's best to partially refreeze the filling before spooning it into the pie shell. To do this, combine the slightly softened frozen yogurt or ice cream and other ingredients specified in the recipe in a chilled extra-large bowl. Put the bowl back in the freezer for about 30 to 45 minutes to let it set back up. Don't let the mixture freeze solid, or the consistency will be too hard to spoon into the piecrust. Place the filled piecrust back in the freezer until set; then cover with plastic wrap. Take the pie out of the freezer, and let it stand in the refrigerator about 30 minutes before serving. This step will make it easier to cut the pie into wedges. --- 1.Preheat oven to 350'. 2. Place cookies in a food processor; process until crumbly. Add 2 tablespoons sugar, margarine, and egg white; pulse 5 times or just until moist. Press crumb mixture evenly into a 9-inch pie plate coated with cooking spray. Bake at 350' for 8 minutes; cool on a wire rack 15 minutes. Freeze piecrust 30 minutes. 3. Place an extra-large bowl in freezer. Remove yogurt from freezer; let stand at room temperature while crust is cooling. 4. Combine strawberries and 3 tablespoons sugar in a large bowl; stir well. Let stand 20 minutes or until juicy. Wipe out food processor bowl with a paper towel. Add sugared strawberries, and process just until finely chopped. 5. Spoon yogurt into chilled extra-large bowl; fold in strawberry mixture until well-blended. Freeze 30 minutes or just until set but not solid. 6. Spoon yogurt mixture into prepared crust; freeze until set. Cover with plastic wrap; freeze 6 hours or until firm. 7. Place pie in refrigerator 30 minutes before serving to soften. Serve with whipped topping. Yield: 8 servings (serving size: I wedge and 2 tablespoons topping). CALORIES 237 (29% from fat); FAT 7.7g (sat 2.7g, mono 2. Ig, poly 2.4g); PROTEIN 4.2g; CARB 40.6g; FIBER 1.7g; CHOL 7mg; IRON 0.2mg; SODIUM 157mg; CALC 80mg (from Magazine) >From: Irene DiGiuseppe - - - - - - - - - - - - - - - - - - - NOTES : Frozen pies can be a little tricky in terms of their texture -- you don't want your pies hard as a rock, nor do you want "pie soup." Because low-fat ice creams and frozen yogurts have less butterfat and a higher water content, they melt quickly. Our Test Kitchens staff did numerous retests of ways to achieve the best consistency. We found that the techniques below will help you make a pie that's creamy and soft (but not too soft). * Exported from MasterCook * Stuffed Chicken Breasts Recipe By :Lundberg Family Recipe and USA Rice Council Serving Size : 4 Preparation Time :1:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Boneless Skinless Chicken Breast Halves -- 1/4 Inch Thick Salt -- If Desired 1/4 Teaspoon Freshly Ground Pepper 1 1/2 Cups cooked Wehani rice -- cooked in chicken broth 1/4 Cup Onion -- Minced 1/2 Cup Tomato -- Minced 1/3 Cup Mozzarella Cheese, Part Skim Milk -- finely shredded 1 Teaspoon Italian Seasoning 1/4 Teaspoon Cayenne Pepper -- To Taste Vegetable cooking spray Season chicken breasts with pepper and salt. Combine rice, tomato, cheese, Italian seasoning, chopped onion, and cayenne pepper. Spoon rice mixture on top of pounded chicken breasts; fold over and secure sides with wooden toothpicks soaked in water. Wipe off outsides of chicken breasts with paper towel. Coat a large skillet with cooking spray and place over medium-high heat until hot. Cooked stuffed chicken breasts 1 min. on each side or until just golden brown. Transfer chicken to shallow baking pan. Since I had extra rice mixture, I lined the bottom of the casserole with leftover rice and placed the chicken breasts on top. Bake at 350 F for 15 min. Note: I did not have Wehani rice so I used 3/4 cup jasmine rice cooked in water. After the rice was cooked I added 1 Tbsp salt free chicken base to the rice mixture. >From: "Bob & Carole Walberg" - - - - - - - - - - - - - - - - - - - NOTES : A great dish for entertaining. Each chicken bundle comes with a surprise inside. It looks like you worked all day. Green peppers and mushrooms can be added to the rice mixture as well. I slightly modified this recipe because I did not have access to Wehani rice which I understand is a brown basmati. I made this for supper and my family loved it. It doesn't take too long to cook and so won't heat up your kitchen. * Exported from MasterCook * Sunomono (Japanese Noodle And Cucumber Salad) Recipe By :Reversing Heart Disease, Dr. Dean Ornish, MD Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Pasta Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 Oz Vermicelli -- To 6 Oz, Or Bean Thread Noodles 6 tablespoon Rice Wine Vinegar 4 tablespoon Sugar 2 Tsp Low Sodium Soy Sauce -- *Note 1 Tsp Salt 1 Med Cucumber 1 tablespoon Thin Sliced Scallion Greens -- Optional 1 1/2 Tsp Sesame Seeds -- For Garnish, Opt *NOTE: Original recipe used soy sauce --- not the low sodium one that I used This salad is subtle and very refreshing. There is a variety of textures - chewy cold noodles, crunchy sesame seeds, and smooth cucumber slices. Sweet, salt and vinegar combine harmoniously, each understated but very much present. Everything except the cucumber and toppings can be combined several days ahead of time. The cucumbers can be prepared ahead also and kept separate until serving. Cook the noodles in boiling water until just tender. Drain and rinse in cold water. Drain thoroughly and transfer to a med-sized bowl. Add vinegar, sugar, soy sauce, and salt. Mix well. Cover and chill until cold. Peel and see the cucumber. Cut into quarters lengthwise, then into thin pieces. If not serving right away, wrap the cucumber pieces in a plastic bag or plastic wrap and refrigerate. To serve, divide noodles among 4 serving bowls. Top wit ha small handful of cucumber slices, and, if desired, a few very thin slices of scallion greens and some sesame seeds. Serve cold. Yield: 4 C (4 servings) Serving Size: 1 C Cal 201; Fat 1.9g; Sat fat 0.3g; Cholesterol 0mg Recipe by Mollie Katzen Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was absolutely incredible!! Very quick and easy and perfect for a warm summer night. * Exported from MasterCook * Taco Soup, Easy Recipe By :Catherine Arcure, Ann Arbor News Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Mexican & Southwestern Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound beef ground, extra lean, R-T-C -- (or ground turkey) 1/2 Cup chopped onion -- * 1 1/4 ounces taco seasoning mix 5 Cups tomato juice -- Toppings: low fat sour cream shredded lettuce chopped green onions chopped tomatoes Low Fat Cheddar Cheese, Shredded tortilla chips -- preferably baked * May substitute 1 teaspoon onion paste for the chopped onion, if desired. This comes in a tube like anchovy paste, is really quick to use and eliminates the need to have students chopping with sharp knives. Cook ground beef and onion over medium heat, stirring occasionally, until beef is no longer pink; about 6-10 minutes. Drain off any fat. (I have my students dump it into a colander then back into the pan because they can't drain it effectively otherwise) Stir in seasoning mix and continue cooking for 1 minute. Stir in tomato juice. Continue cooking, stirring occasionally until heated through -- about 5 minutes. To serve, ladle soup into bowls. Each individual can then add additional toppings. >From: AKCooker@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tempeh Fajita Pita Recipe By :DESERT GREENS CAFE RECIPES, Executive Chef Matt Baer Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Tvp, Seitan, Tempeh Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds tempeh 1 cup red onion -- julienne 1 cup mushrooms -- sliced 1 cup green bell pepper -- julienne 4 Roma tomatoes -- sliced lengthwise 3 tablespoons cilantro -- chopped 1/4 cup red wine vinegar 1 1/3 tablespoons garlic -- minced 1 1/3 tablespoons orange juice concentrate 1/2 cup tamari soy sauce 1/3 teaspoon sea salt -- or to taste 3 teaspoons black pepper 4 pita pockets -- split in half 1 1/3 tablespoons olive oil 1 cup sunflower sprouts 1/2 cup water Prepare tempeh first by marinating with cilantro, vinegar, tamari, orange juice concentrate, garlic, salt, black pepper, olive oil and water for 10 minutes. Meanwhile, slice the mushrooms, red onions and green peppers, and make a nice macedoine (mixture). Leave the tomatoes out. Remove tempeh from the marinade; slice lengthwise about 1/4-inch thick and put back in marinade. Layer tempeh out on a sheet pan with parchment paper and bake in a convection oven at 300 degrees for 15 minutes, then flip strips and cook for additional 10 minutes (or cook in a conventional oven at 350 degree for 15 minutes for each side). Remove the pan from the oven and let tempeh cool. Nutrition information per serving: 320 calories, 3 grams saturated fat, 9 grams total fat (28% of calories), 16 grams protein (21% of calories), 38 grams carbohydrates (51% of calories), 8 mg cholesterol, 3 grams fiber, 1,109 mg sodium. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Thai Vegetable Salad Recipe By :Loma Linda Newsletter, August 1997 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Salad Dressings Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups shredded cabbage 1 cup bok choy -- shredded 1 cup mung bean sprouts 1 shredded carrots -- scrubbed 1 zucchini -- julienned 3 scallions -- chopped -- +-+ THAI DRESSING +-+- 1/2 cup water 3 tablespoons white wine vinegar 1 tablespoon soy sauce, low sodium -- see pantry 2 teaspoons honey 1 1/2 teaspoons cornstarch 1 tablespoon peanut butter -- natural 1 tablespoon chopped fresh cilantro 1 clove garlic -- crushed 1/4 teaspoon crushed red pepper -- flakes, optional Make the dressing and allow to cool. Combine all of the vegetables in a large bowl. Pour the dressing over and toss gently to mix well. Cover and chill for an hour or two before serving. Serves 6: Per Serving with Dressing: 60 cals, 1.5 g fat (0 mg chol); 96 mg sodium. Exchanges: 2 vegetables. DRESSING -- combine water, vinegar, soy sauce, honey and cornstarch in a saucepan. Bring to a boil and cook, stirring constantly, until the mixture thickens. Remove from heat. Stir in the peanut butter until smooth. Add the remaining ingredients and stir until well combined. Makes 2.3 cup. A Hearth Healthy Food Sponsored by the Loma Linda International Heart Institute. Pantry: Angostura Brand makes a low sodium soy sauce. Recipe source: Adapted from *The New McDougall Cookbook* >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tofu Banana Bread Recipe By :Dejanet Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup soft (silken) tofu --- 1 cup sugar 1/4 cup oil 1 tsp vanilla extract 2 large ripe bananas --- 1 1/3 cup all purpose unbleached flour 2/3 whole wheat flour 1/3 cup oats 1/2 tsp baking soda 1/2 tsp baking powder 1/4 tsp salt --- 3/4 cup chopped walnuts -- (optional) Preheat oven to 350 degrees F. Blend the tofu in a blender until smooth and creamy. Pour into a mixing bowl and beat in the next ingredients. Mix together the next ingredients in another bowl. Beat everything together, then add the chopped nuts, if using. Pour into an oiled loaf pan. Bake for about an hour. Let cool in pan for a while before removing, then refrigerate. It holds together better once it's cold. 12 slices per loaf Per slice: Calories 262, protein 5 gm, fat 10 gm, carbohydrates 39 gm. >From: Paradise~Manifest - - - - - - - - - - - - - - - - - - - NOTES : This is for my friends who like Healthy Alternative foods.. I added Cinnamon, Nutmeg, Ginger, all freshly ground spices.. almond Extract and Vanilla Too..and in fact Raisins, and Coconut.. A Nutritionist Friend of My Sister's said that I could have left out an egg and 1/2 the oil and added Apple Sauce in that proportion of the deleted items to make it even lower in cholesterol and fat.. NEXT-TIME .. This is an old favorite of My Sisters * Exported from MasterCook * Tomato Sauce, Freezer Recipe By :Internet -Sarasota Herald Tribune, 2/24/94 Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 pounds ripe tomatoes -- seeded, chopped 1 1/2 cups onion -- chopped 1/2 cup celery -- chopped 3 large garlic cloves -- minced 1 tablespoon olive oil 2 teaspoons granulated sugar 2 teaspoons salt 1/2 teaspoon black pepper 1/8 teaspoon red pepper 2 tablespoons fresh oregano -- snipped 1 teaspoon thyme -- crushed In a large kettle, cook onions, celery, and garlic in hot oil for about 5 mins or until tender. Add tomatoes, sugar, salt, black pepper, and red pepper. Bring to boil; reduce heat. Simmer, uncovered, about 45 mins. ore until desired consistency is reached, stirring occasionally. Add oregano and thyme. Simmer, uncovered, for 15 mins. more. Cool slightly. In food processor bowl, process sauce, 1/4 at a time, to desired texture. Place sauce in a bowl set in ice water to cool quickly. Fill freezer containers; seal tightly, label, and freeze. Makes 3-4 pints - 1/2 cup servings. >From: Jane F - - - - - - - - - - - - - - - - - - - NOTES : I cut the olive oil down from 2 tablespoons to 1 * Exported from MasterCook * Tropical Fruit Bars Recipe By :Joanna Lund's Cook Book Serving Size : 16 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pkg Pillsbury Crescent rolls -- (8 serving size) 8 oz nonfat cream cheese Sugar substitute to equal 2 Tbs. sugar 1 cup crushed pineapple -- drained -- packed in own juice 1 tsp coconut extract 2 medium bananas -- sliced 2 cups mandarin oranges -- rinsed and drained 6 ounces white grapes -- sliced (1 cup) 1 pkg sugar free vanilla cook and serve pudding -- (4 serving) mix 1 pkg sugar free lemon gelatin -- (4 serving) 1 1/2 cups water 2 tablespoon shredded coconut Preheat oven to 425 F. Spray a 9x13 cookie sheet with rim with butter-flavored cooking spray. Pat rolls in pan being sure to seal perforations. Bake 6-8 mins. or until light golden brown. Cool on wire rack. In medium bowl, combine cream cheese, sugar substitute, drained crushed pineapple and coconut extract. Spread evenly over cooled crust. Evenly sprinkle sliced bananas, mandarin oranges and sliced grapes over cream cheese mixture. In medium saucepan combine pudding mix, dry gelatin and water. Cook over medium heat until mixture starts to boil, stirring constantly. Drizzle over fruit. Cool 15 mins. Sprinkle shredded coconut over top. Chill 2 hours before serving. Cut into 16 bars. Each serving equals: 103 calories, 3 gm. fat, 4 gm. Protein, 15 gm. carbo, 251 mg. sodium Diabetic: 1 fruit, 1/2 starch >From: "William & Evelyn Hall" - - - - - - - - - - - - - - - - - - - NOTES : This is a South Sea flavor right in your own kitchen. * Exported from MasterCook * Tropical Sundae Pie Recipe By :Cooking Light Magazine / August 1997 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Cups Fresh Pineapple -- Diced 1/4 Cup Sugar 3 Tablespoons White Rum 24 Ginger Snaps 1 Tablespoon Stick Margarine -- Melted 1 Large Egg White Vegetable Cooking Spray 4 Cups Frozen Yogurt, Vanilla -- Low Fat 2 Tablespoons Sliced Almonds -- Toasted 2 Tablespoons Sweetened Coconut Flakes -- Toasted Fresh Pineapple Chunks -- Optional While the piecrust is cooling, take the frozen yogurt or ice cream out of the freezer and let it soften. This makes it easier to fold in the other ingredients for the filling. Freeze the piecrust 30 minutes. The ice cream or yogurt mixture won't melt as it would if you put it into a piecrust at room temperature. It's best to partially refreeze the filling before spooning it into the pie shell. To do this, combine the slightly softened frozen yogurt or ice cream and other ingredients specified in the recipe in a chilled extra-large bowl. Put the bowl back in the freezer for about 30 to 45 minutes to let it set back up. Don't let the mixture freeze solid, or the consistency will be too hard to spoon into the piecrust. Place the filled piecrust back in the freezer until set; then cover with plastic wrap. Take the pie out of the freezer, and let it stand in the refrigerator about 30 minutes before serving. This step will make it easier to cut the pie into wedges. --- Combine the diced pineapple and sugar in a small saucepan; bring to a boil. Cook over medium heat 10 minutes or until reduced to I cup. Remove from heat, and stir in rum. Cool completely, set aside. Preheat oven to 350'. Place gingersnaps in a food processor; process until crumbly. Add margarine and egg white; pulse 5 times or just until moist. Press crumb mixture evenly into a 9-inch pie plate coated with cooking spray. Bake at 350' for 7 minutes; cool on a wire rack 15 minutes. Freeze piecrust 30 minutes. Place an extra-large bowl in freezer. Remove yogurt from freezer, and let stand at room temperature while the crust is cooling. Spoon yogurt into chilled extra-large bowl; fold in pineapple mixture. Freeze 30 minutes or just until set but not solid. Spoon yogurt mixture into prepared crust. Sprinkle mixture with almonds and coconut; freeze until set. Cover with plastic wrap, and freeze 6 hours or until firm. Place pie in refrigerator 30 minutes before serving to soften. Garnish with pineapple chunks, if desired. Yield: 8 servings (serving size: 1 wedge). CALORIES 281 (29% from fat); FAT 8.7g (sat 3. 1 g, mono 2.9g, poly 2.2g); PROTEIN 5.1g; CARB 43.2g; FIBER 0.7g; CHOL 18mg; IRON 1.4mg; SODIUM 91 mg; CALC 139mg (from Magazine) >From: Irene DiGiuseppe - - - - - - - - - - - - - - - - - - - NOTES : Frozen pies can be a little tricky in terms of their texture -- you don't want your pies hard as a rock, nor do you want "pie soup." Because low-fat ice creams and frozen yogurts have less butterfat and a higher water content, they melt quickly. Our Test Kitchens staff did numerous retests of ways to achieve the best consistency. We found that the techniques below will help you make a pie that's creamy and soft (but not too soft). * Exported from MasterCook * Turkey Scaloppine With Apricot Ginger Sauce Recipe By :Cooking Light, Aug 1997 Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound Skinless Turkey Tenderloin -- Cut In 3X1/2" Strips 2 tablespoon All-Purpose Flour 1/4 Tsp Salt 1/4 Tsp Pepper 2 Tsp Vegetable Oil Nonfat Cooking Spray 1 cup Green Bell Pepper -- Strips 2 tablespoon Minced Shallots 1 Tsp Minced Peeled Fresh Ginger 2/3 cup Nonfat Chicken Broth -- Low Sodium 1 tablespoon Chopped Dried Apricots 1 tablespoon Currants 2 Tsp Brown Sugar 2 Tsp Balsamic Vinegar Combine turkey tenderloin, all-purpose flour, salt and pepper in a large zip-top plastic bag; seal and shake to coat. Heat oil in a large nonstick skillet coated with cooking spray over med-high heat until hot. Add turkey mixture, and stir-fry 3 min or until lightly browned. Remove turkey mixture from skillet. Set aside, and keep warm. Wipe skillet with paper towels, and re-coat with cooking spray. Place skillet over med-high heat. Add bell pepper, shallots and ginger; stir-fry 1 1/2 min. Add nectar and remaining ingredients; bring to a boil. Cook over medium heat 3 min or until slightly thick. Return turkey to skillet, and cook 1 min or until thoroughly heated. Yield: 2 servings (serving size: 1 1/4 C) According to magazine: Cal 311; Fat 7.5g; Carb 31.3g; Fib 2.3g; Pro 29.6g; Sod 398mg; CFF 22% Entered into MasterCook by Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : This recipe is delicious over angel hair pasta. * Exported from MasterCook * Udon Noodles In A Miso Clam Broth Recipe By :COOKING LIVE, SHOW #CL8941, Ming Tsai Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Oriental Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound littleneck clams -- scrubbed 1/2 cup sake 1 tablespoon ginger -- julienned 2 shallots -- sliced 1/2 tablespoon minced garlic 1/4 cup miso -- light 4 cups chicken stock 1 cup shaved fennel 8 ounces udon noodles Salt Pepper Garnish: Chopped scallions In a very hot sauce pan, add the clams and stir. Add the sake and immediately cover to steam open the clams. Add ginger, shallots, garlic and miso and cook until soft. Add chicken stock and reduce by 20 per cent. Taste for seasoning. Add fennel. In a saucepan blanch the udon noodles in salted boiling water. Plate noodles in large serving bowls and ladle broth and clams over noodles. Garnish with chopped scallions. >From: "Tina D. Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vanilla Scented Fruit Cup Recipe By :Vegetarian Times, Feb 1997, pg 38 Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Orange -- Peel,Chop, Section 1/4 cup Chopped Dried Apricots 2 Dates -- Pit, Chop 1 Kiwi Fruit -- Peel, Slice 2 Fresh Figs -- Sliced, Optional 1 Red Apples -- Core, Chop Juice Of 1/2 Lemon 1/4 Tsp Vanilla Extract 1/4 Tsp Ground Cinnamon Honey -- Or Sugar, To Taste 1 cup Lowfat vanilla yogurt -- Or Nonfat Mint Leaves -- For Garnish, Optional Serve this dish in wine or champagne goblets for an elegant presentation. Use any combination of fresh or dried fruit you like. Combine all ingredients except mint in med bowl; refrigerate until serving time. Stir well before serving. Garnish with mint leaves if using. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 143.1 Fat 1.1g Carb 32.1g Fib 3.3g Pro 3.9g Sod 40mg CFF 6.4% * Exported from MasterCook * Vegetable Bread Recipe By :jill lucas, sanford, nc Serving Size : 10 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup water -- reserved from -- steamed asparagus (or other vegetable) -- cooled 1 1/2 tablespoons vegetable oil 1 1/2 tablespoons honey 1/2 teaspoon salt 1 tablespoon dried vegetable flakes 2 1/4 cups bread flour 1 1/2 teaspoon yeast Add all ingredients in order listed above. Be careful to avoid letting yeast get wet if you are using a timer for overnight baking. >From: Paradise~Manifest - - - - - - - - - - - - - - - - - - - NOTES : Got this recipe from a fellow ABM'er, and made it recently, to rave reviews.. from my Brunch Companions..it's hot here and this is just enough.. served it with a LovelyTuna Nicoise; and Pineapple for Dessert. I had very good luck today adapting a white bread recipe from "The Bread Machine Cookbook II" by Donna German. I had steamed some wonderful fresh asparagus last night and wanted to make use of the greenish steaming water. I let it cool and used it for the water in the original recipe, plus added about a tablespoon of dried vegetable flakes. The bread got rave reviews at breakfast today. even my 6-year-old son, who normally finds flecks of anything in his food highly suspicious, said it was delicious. This recipe is for a "medium" loaf. It rises very nicely and made a light, sweet crust. * Exported from MasterCook * Vegetable Lasagna #2 Recipe By :Reames Lasagna Sheets as modified by Sharon Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Italian Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup fresh mushrooms -- sliced 1 cup onions -- chopped 1/2 cup green bell peppers -- chopped 2 tablespoons Promise Light margarine 26 ounces Hunt's Original spaghetti sauce 22 ounces crushed tomatoes 1/2 teaspoon garlic powder -- or equivalent fresh 15 ounces fat-free ricotta cheese 1/2 cup Egg beaters(r) 99% egg substitute 1/2 cup grated Parmesan cheese 1 cup broccoli -- coarsely chopped 1 cup zucchini -- chopped 1 cup tomatoes -- chopped 2 cups nonfat mozzarella cheese -- shredded 1 package Reames lasagna sheets Cook mushrooms, onions and peppers in margarine for 2-3 minutes, until just tender. Stir in spaghetti sauce and garlic (or powder). Simmer, uncovered, for 10 minutes, stirring often. Combine egg substitute, ricotta cheese and Parmesan cheese. Stir in broccoli, zucchini and tomatoes. Spoon 1 cup spaghetti sauce over bottom of 13x9x2 baking dish. Place 1 large (3 individual) sheets lengthwise over sauce, and 1 individual sheet horizontally. Cut one strip in half lengthwise (per layer) to complete coverage. Spread half of cheese/vegetable mixture over noodles. Top with 1 1/2 cups of spaghetti sauce, then 1 cup of mozzarella cheese. Repeat procedure for second layer. Place four remaining individual sheets on top. Spread with remaining sauce; top with remaining mozzarella cheese. Microwave: Cover loosely with heavy-duty plastic wrap and microwave on high for 14-16 minutes or until hot and bubbly. (Rotate 1/2 turn halfway through cooking time). Let stand 10 minutes before serving. Oven: Bake, uncovered, in 375 oven for 20-25 minutes or until hot and bubbly. Let stand 15 minutes before serving. NOTES: I didn't have broccoli so used chopped yellow squash instead. Original recipe called for 48 oz of spaghetti sauce; I substituted half crushed tomatoes to lower fat content. Original recipe called for 3 cups of mozzarella cheese; the package I had contained only 2 cups, so instead of topping the lasagna with another cup of shredded mozzarella, I substituted a sprinkle of grated Parmesan cheese. This didn't really add anything, and next time I would just eliminate a cheese topping - there's plenty inside. The brand-names mentioned in the ingredient list are what I used to lower the fat content, so the nutrition information is based on these products. Nutrition (per serving): 150 calories Saturated fat 1 g Total Fat 3 g (15% of calories) Protein 11 g (30% of calories) Carbohydrates 21 g (55% of calories) Cholesterol 13 mg Sodium 839 mg Fiber 3 g >From: BunnyMama@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Here's what we had for dinner last night, along with fresh green and wax beans. It was terrific and there's plenty left in the freezer for a couple more meals. (The 8 servings suggested by the recipe are large). Although I used the Reames no-cook noodles, I see no reason why you couldn't use regular cook-them-yourself lasagna noodles. If you want - you could do a little substitution - especially with zucchini starting to come in so thick & heavy - use smaller zucchini thus avoiding a lot of the seeds in the larger ones, then: Leave out/omit the noodles. Instead, of the cup of chopped zucchini, take small zucchini and slice them lengthwise in strips about the same thickness as lasagna noodles Use the zucchini slices the same way you do the noodles, layering them * Exported from MasterCook * Vegetable Pot Stickers Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Oriental Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup carrots -- finely shredded 1/2 cup bean sprouts -- chopped 1 1/4 cup green cabbage -- shredded 1/2 cup green onions -- chopped 2 teaspoons ginger root -- chopped 1 teaspoon sesame oil 1/4 teaspoon white pepper 1 large red bell pepper -- finely chopped -- (3/4 cup) 1 egg white 1 package round wonton skins -- (10 ounces) 2 cups vegetable broth 4 teaspoons soy sauce Mix all ingredients except wonton skins, broth and soy sauce. Brush each wonton skin with water. Place 1 tablespoon chicken mixture on center of skin. Pinch 5 pleats on edge of one half of circle. Fold circle in half over vegetable mixture, pressing pleated edge to unpleated edge. Repeat with remaining skins and vegetable mixture. Spray 12-inch skillet with nonstick cooking spray; heat over medium heat. Cook 12 pot stickers at a time in skillet, 3 minutes or until light brown; turn. Stir in 1/2 cup of the broth and 1 teaspoon of the soy sauce. Cover and cook 5 minutes. Uncover and cook 1 minute longer or until liquid has evaporated. Repeat with remaining pot stickers, broth and soy sauce. 16 servings (3 pot stickers each) >From: Paradise~Manifest - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * White Bean Soup With Caramelized Garlic Recipe By :Weight Watchers Serving Size : 11 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound dried Great Northern beans 1 tablespoon olive oil 1 cup diced onion 1 cup diced celery -- with leafy tops 1 cup diced carrot 3 quarts water 1 1/4 teaspoons salt 1 bay leaf 4 heads garlic 1/4 teaspoon pepper 1/4 cup minced fresh parsley 1/4 cup minced fresh basil 1 teaspoon lemon rind -- minced 2 garlic cloves -- minced 1) Sort and wash beans, and place in a medium saucepan. Cover with water 2 inches above beans, and bring to a boil; cook 2 minutes. Remove from heat, and let stand, covered , 1 hour. Drain beans and set aside. 2) Heat oil in large Dutch oven over medium-low heat until hot. Add diced onion, celery, and carrot, and saute 1 minute. Cover, reduce heat, and cook 15 minutes. (Do not brown.) Add beans, 3 quarts water, salt and bay leaf. Bring to a boil; reduce heat and simmer, uncovered, 2 1/2 hours or until beans are tender. Discard bay leaf. 3) Preheat oven to 350 degrees. 4) Remove outer covering of whole garlic heads. Do not peel or separate cloves. Wrap each head in aluminum foil. Bake at 350 for 1 hour; let cool 10 minutes. Separate cloves, and squeeze garlic pulp into a bowl; discard skins. 5) Place 1 cup bean mixture, garlic pulp and pepper in food processor bowl, and process until smooth. Add to remaining bean mixture in Dutch oven; stir well. Cover and cook over low heat 10 minutes. Add parsley and remaining ingredients; stir well. Yield: 11 (1-cup) servings. Cal 182 Fat 1.9 Pro 10.2 Carb 32.7 Fib 17.6 Chol 0 sod 288mg calc 114mg >From: "Karen M. Ferner" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Whole Wheat Zucchini Bread Recipe By :Vegetarian Times, 8/97; Carol Wiley Lorente Serving Size : 16 Preparation Time :0:00 Categories : Breads Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups unbleached all-purpose flour 1 cup whole wheat pastry flour 2 teaspoons baking powder 1 teaspoon ground cinnamon 1/2 teaspoon baking soda 1/2 teaspoon salt 1/2 cup pecans -- chopped (optional) 1 large egg 1 egg white -- or 1 tbs. egg replacer mixed -- with 4 tbs. water 1 cup brown sugar -- packed 1 cup skim milk -- rice milk or -- soymilk 1/2 cup unsweetened applesauce -- **-- see Notes 2 teaspoons vanilla extract 2 cups zucchini -- shredded(1 medium) Preheat oven to 350 degrees. Grease 9- by 5-inch loaf pan and set aside. In large bowl, mix both flours, baking powder, cinnamon, baking soda and salt. Add pecans if using. Make well in center of mixture. In small bowl, lightly beat egg and egg white (or Egg Replacer if using). Stir in sugar, milk, applesauce and vanilla until blended. Stir in zucchini. Add to dry ingredients and stir just until blended. Pour batter into prepared pan. Bake 1 hour or until tester inserted into center comes out clean. Remove to wire rack and cool for 10 minutes. Turn out onto rack, invert right-side up and cool completely. Makes 16 slices. Nutrition per serving (according to the author): 138 calories; 4G protein; O.7G total fat (0 sat fat); 29G carb; 11 MG chol; 165 MG sod; 2G fiber. ovo-lacto/vegan Variations: For carrot bread, substitute 2 cups grated carrots for the zucchini and raisins for the nuts. To make carrot-zucchini bread, use 1 cup grated carrot and 1 cup grated zucchini. My notes: **I used sweetened applesauce (which I will do again in future) and I did use pecans. I split the batter into 2 smaller pans and still the outside cooked fast and the inside seemed underdone (I should note that I took the bread out of the oven at 55 minutes -- instead of the full 60, but the outside looked over done so I decided to risk it. Next time I will just let it go the full time, I guess.) The flavor is fantastic...not horribly sweet or cloying. The interior moistness lessened by the next day. I like this recipe enough to make it again. >From: Brenda Adams - - - - - - - - - - - - - - - - - - - NOTES : Pretty tasty stuff here. Enjoy. * Exported from MasterCook * Yams With Ginger And Dried Apricots Recipe By :Reversing Heart Disease, Dr. Dean Ornish Serving Size : 3 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lg Yams -- (12 - 16 Ozs) 6 Dried Apricots -- Cut In Quarters 1 Pc Fresh Ginger -- 1/2" Piece Left In Lg Pieces Or Finely Diced 1 1/2 cup Water Apricots are quite delicious with yams. Leave the ginger in big pieces and pull it out later, or finely chop it and leave it with the yams, as you wish. If the skin on the yam looks firm and smooth, scrub the yam. Otherwise, peel it. Cut the yam into rounds slightly less than 1/2" thick, and cut each round into quarters, or sixths if it is very large. Combine all the ingredients in a small saucepan, cover with 1 1/2 C water, bring to a boil, then simmer, covered, for 1/2 hrs. Check the pan and add more water, in small increments if necessary, until the yams are completely cooked, another 20 minutes or so. Allow whatever liquid is left to boil down until a small amount of sauce is left. Pile into a bowl and serve. Variation: Whip the yam-apricot mixture briefly in a food processor to make a puree. Yield: 3 C (3 servings) Serving size = 1 C Cal 173; Fat 0.3g; Sat Fat 0.1g; Cholesterol 0mg Recipe by Deborah Madison Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Yogurt Scones Recipe By :Still Life With Menu, Mollie Katzen, pg 23 Serving Size : 18 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cup White Flour -- Unbleached 1 1/2 cup Whole-Wheat Flour 2 Tsp Baking Powder 2 Tsp Baking Soda 1/2 Tsp Salt 6 tablespoon Cold Butter 2 tablespoon Packed Brown Sugar 1 1/4 cup Nonfat Yogurt -- *Note 1/2 cup Egg Beaters(r) 99% Egg Substitute -- **Note 1/2 cup Packed Raisins -- Or Sultanas, Currant *NOTE: Original recipe used firm yogurt **NOTE: Original recipe used 2 regular eggs Preheat oven to 400 deg F. Lightly grease a baking sheet with nonstick spray or an alternative. Sift together the first 5 ingredients. Then cut together with butter and brown sugar, using a food processor (steel blade attachment), pastry cutter or electric mixer - until uniformly blended. It should resemble coarse meal. If using a feel processor, transfer everything to a bowl. Beat the yogurt together with 1 egg. Make a well in the center of the dry ingredients, and add the yogurt mixture along with the dried fruit. Mix as minimally as possible, with swift, decisive strokes, until well blended. Drop by rounded quarter-cup measures onto the lightly greased sheet. Beat the remaining egg. Brush the tops with beaten egg (the softness of the batter might require you to pat, rather than brush, it on). Bake 12 - 15 minutes. Serve hot or warm. Prep Time: 30 minutes Yield: 1 - 1 1/2 doz >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : These scones are unusually light and fluffy. Unlike most recipes for scone, this one doesn't require any rolling or cutting of the dough. In fact, the "dough" is more of a batter, and can be dropped - like cookies - directly onto the baking sheet. Because of this great shortcut, the recipe can be completely assembled in just 15 minutes. So pull this one out if you have guests coming for tea on short notice. Cal 134.9 Fat 4.1g Carb 21.5g Fib 1.7g Pro 3.9g Sod 301mg CFF 26.8%