* Exported from MasterCook * Ham Broccoli Rollups Recipe By :Cooking Light 1989 Serving Size : 2 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 Ounces frozen broccoli spears 4 Slices lean cooked ham -- (1 oz) 2 Slices nonfat Swiss cheese -- (1 oz) 2 Tablespoons commercial reduced-calorie creamy --Italian Dressing vegetable cooking spray 2 Tablespoons 40% less-fat cheddar cheese -- shredded Cook broccoli according to package directions, omitting salt; drain. Divide ham into 2 portions. Top ham slices with cheese slices. Arrange half of broccoli on each cheese slice; spoon dressing over broccoli. Roll ham and cheese around broccoli; secure with wooden picks. Place rollups in a 1 quart baking dish that has been coated with cooking spray. Cover and bake at 350F for 15 minutes. Uncover; sprinkle 1 tablespoon shredded cheese over each serving, and bake an additional 2 to 3 minutes or until cheese melts. Remove wooden picks from rollups before serving. From sooz kirkland - - - - - - - - - - - - - - - - - - - NOTES : Thought you might enjoy this. Tasty! * Exported from MasterCook * Hearty Potato Casserole-homemade Ground Beef Helper Mix Recipe By :Karen Cox, Colorado State University Serving Size : 5 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Meats Potatoes Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound ground beef or turkey -- * 3/4 cup water 6 potatoes -- peeled and thinly sl 1 cup frozen mixed peas and carrots 9 tablespoons Homemade Ground Beef Helper Mix -- (1/2 cup+1 T) -- see recipe * This can be reduced by substituting lower fat products and some TVP or Green Giant "Crumbles". I decided to post them as a unit for those who are interested. I haven't tried these yet myself, but they sound kid-friendly and are on my list of recipes "to try". Brown one pound ground beef or turkey and drain off the fat. Add three-fourth cup water, six peeled potatoes (sliced very thin), one cup of frozen mixed peas and carrots and one-half cup plus 1 tablespoon seasoning mix. Simmer covered 20-30 minutes or until potatoes are tender. Stir, uncover and cook until excess water is evaporated. Source: "Magic Meals in Minutes" Copyright: "http://www.colostate.edu/Depts/CoopExt/PUBS/COLUMNCC/cc961010.htm" 6 points MC5 Formatted by JaneStarr@home.com using MC-Tagit - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve all of these one-skillet dinners with a dark green tos NOTES : I would make up large batches of browned ground beef or turkey and freeze for use in these recipes. Bag in 2 cup portions (or whatever amount it takes to feed your family). I would use the leanest ground beef available and rinse after cooking to further reduce the fat content. Per MC analysis using ground turkey: 309 cals, 8 g. fat (23% CFF), 4 g. fiber=6 WW points Using 90% lean ground beef: 342 cals., 9 g. fat (24%CFF), 4 g. fiber = 7 WW points * Exported from MasterCook * Helpful Tips For A Lifetime Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **********TIPS********* * Stuff a miniature marshmallow in the bottom of a sugar cone to prevent ice cream drips. * Use a meat baster to "squeeze" your pancake batter onto the hot griddle - perfect shaped pancakes every time * To keep potatoes from budding, place an apple in the bag with the potatoes. * To prevent egg shells from cracking, add a pinch of salt to the water before hard-boiling. * Run your hands under cold water before pressing Rice Krispies treats in the pan - the marshmallow won't stick to your fingers. * To get the most juice out of fresh lemons, bring them to room temperature and roll them under your palm against the kitchen counter before squeezing. * To easily remove burnt on food from your skillet, simply add a drop or two of dish soap and enough water to cover bottom of pan, and bring to a boil on stove top - skillet will be much easier to clean now. * Spray your Tupperware with nonstick cooking spray before pouring in tomato-based sauces-no more stains. * When a cake recipe calls for flouring the baking pan, use a bit of the dry cake mix instead-no white mess on the outside of the cake. * If you accidentally over-salt a dish while it's still cooking, drop in a peeled potato-it absorbs the excess salt for an instant "fix me up". * Wrap celery in aluminum foil when putting in the refrigerator - it will keep for weeks. * Brush beaten egg white over pie crust before baking to yield a beautiful, glossy finish. * Place a slice of apple in hardened brown sugar to soften it back up. * When boiling corn on the cob, add a pinch of sugar to help bring out the corns natural sweetness or pour a spot of milk in the boiling water to make yellow corn tender and bring out sweet flavor. * To determine whether an egg is fresh, immerse it in a pan of cool, salted water. If it sinks, it is fresh-if it rises to the surface, throw it away. * Cure for headaches: Take a lime, cut it in half and rub it on your forehead. The throbbing will go. * Don't throw out all that leftover wine: Freeze into ice cubes for future use in casseroles and sauces. * If you have a problem opening jars: Try using latex dishwashing gloves. They give a non-slip grip that makes opening jars easy. * Potatoes will take food stains off your fingers. Just slice and rub raw potato on the stains and rinse with water. * To get rid of itch from mosquito bite: try applying soap on the area - instant relief. * Ants, ants, ants everywhere... Well, they are said to never cross a chalk line. So get your chalk out and draw a line on the floor or wherever ants tend to march - see for yourself. * Use air-freshener to clean mirrors. It does a good job and better still, leave a lovely smell to the shine. * When you get a splinter, reach for the scotch tape before resorting to tweezers or a needle. Simply put the scotch tape over the splinter, then pull it off. Scotch tape removes most splinters painlessly and easily. * NOW Look what you can do with Alka Seltzer: * Clean a toilet. Drop in two Alka-Seltzer tablets, wait twenty minutes, brush, and flush. The citric acid and effervescent action clean nitreous china. * Clean a vase. To remove a stain from the bottom of a glass vase or cruet, fill with water and drop in two Alka-Seltzer tablets. * Polish jewelry. Drop two Alka-Seltzer tablets into a glass of water and immerse the jewelry for two minutes. * Clean a thermos bottle. Fill the bottle with water, drop in four Alka-Seltzer tablets, and let soak for an hour (or longer, if necessary). * Unclog a drain. Clear the sink drain by dropping three Alka-Seltzer tablets down the drain followed by a cup of Heinz White Vinegar. Wait a few minutes, then run the hot water. * If your VCR has a year setting on it, which most do, you will not be able to use the programmed recording feature after 12/31/99. Don't throw it away. Instead set it for the year 1972 as the days are the same as the year 2000. The manufacturers won't tell you. They want you to buy a new Y2K VCR. From Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Herb Grilled Vegetables, Swanson Recipe By :Swanson Foods Serving Size : 6 Preparation Time :0:10 Categories : Eat-Lf Mailing List Grilled, Smoked, Bbq Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup chicken broth 1/2 Teaspoon dried thyme leaves -- crushed 1/8 Teaspoon black pepper 1 Large red onion -- thickly sliced 1 Large green or red bell pepper -- cut into wide strips 1 Medium zucchini or yellow squash -- thickly sliced -- (1 1/2 cups) 2 Cups large mushrooms (6 ounces) 1. Mix broth, thyme and black pepper. Brush vegetables with broth mixture. 2. Place vegetables on lightly oiled grill rack over medium-hot coals. Grill 10 minutes or until vegetables are tender, turning and brushing often with broth mixture. Calories 35; 0g Fat 0g; 2g Fiber S(Collection): "Swanson (www.swansonbroth.com) on 10 Aug 1999" Start to Finish Time: "0:20" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : The secret to lowfat grilled vegetables is fat free broth. Basting with broth during grilling imparts delicious flavor and keeps the food moist. * Exported from MasterCook * Homemade Ground Beef Helper Mix Recipe By :Karen Cox, Colorado State University Serving Size : 29 Preparation Time :0:00 Categories : Eat-Lf Mailing List Homemade Mixes Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups nonfat dry instant milk 1 Cup cornstarch 1/4 Cup unsalted chicken or beef bouillon powder 2 Tablespoons onion flakes 1 Teaspoon dried basil 1 Teaspoon dried thyme 1 Teaspoon black pepper 2 Tablespoons dried parsley 1 Tablespoon garlic powder Mix the ingredients together and store in an air tight container. Use the above "Helper" mix as a base for the following dinners. (Each serves four to six people.) Chili Tomato Mac Brown one pound ground beef or turkey and drain off the fat. Add one cup water, one and one-half cups of uncooked macaroni, two 15-oz cans chopped tomatoes, one tablespoon chili powder and one-half cup of the "Helper" mix. Simmer covered 20 minutes or until macaroni is tender. Ground Beef Stroganoff Brown one pound ground beef or turkey and drain off the fat. Add 2 cups water, one-half cup "Helper" mix and two cups uncooked egg noodles and stir. Bring mixture to a boil, reduce heat and simmer covered for 15-20 minutes or until noodles are tender. Top with one-half cup "light" sour cream or plain yogurt. Serve immediately. Hearty Potato Casserole Brown one pound ground beef or turkey and drain off the fat. Add three-fourth cup water, six peeled potatoes (sliced very thin), one cup of frozen mixed peas and carrots and one-half cup plus 1 tablespoon seasoning mix. Simmer covered 20-30 minutes or until potatoes are tender. Stir, uncover and cook until excess water is evaporated. Skillet Lasagna In a large skillet, brown one pound of lean ground beef, crumble. Drain off the fat and add: one-half cup of the Homemade Ground Beef Helper Mix, one chopped onion, two cups water, 16 ounces of tomato sauce, three cups dry noodles and one-fourth cup Parmesan cheese. Bring to a boil. Reduce heat and simmer for 15 minutes, stirring until thickened. Top with two cups of mozzarella cheese five minutes before serving; turn off heat, stop stirring and allow cheese to melt. Source: "Magic Meals in Minutes" Copyright: "http://www.colostate.edu/Depts/CoopExt/PUBS/COLUMNCC/cc961010.htm" Yield: "58 tablespoons" MC5 Formatted by JaneStarr@home.com using MC-Tagit - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve all of these one-skillet dinners with a dark green tos NOTES : Yield adds up to 3 1/2 cups plus 2 Tablespoons of mix. Nutritional info reflects full sodium beef bouillon. Individual recipe variations are listed in these directions as well as under separate recipes. MC analysis per 2 T portion: 38 cals, neglig. fat, 0 fiber, 167 mg. sodium * Exported from MasterCook * Honey Spiced Grapes Recipe By :California Table Grape Commission Serving Size : 4 Preparation Time :0:15 Categories : Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons sugar 1/2 Cup water 4 Whole cardamom pods 3 whole cloves 1 star anise 2 Drops real vanilla extract -- or more 2 Teaspoons grated orange zest 1 Teaspoon grated lemon zest 1 Tablespoon honey 3 Tablespoons orange-flavor liqueur or brandy 1 Cup green seedless grapes 1 Cup red seedless grapes 1 Cup black seedless grapes *Garnish Sugar lemon twists In a small saucepan stir together the sugar and water. Add the cardamom, cloves and star anise. Simmer for 15 minutes or until syrupy; set aside to cool. Strain out the spices and stir in the vanilla, orange and lemon zest, honey and liqueur. Add the grapes and toss lightly. To serve, sugar the edge of 4 martini glasses, fill with the grapes and syrup, and garnish with a lemon twist. Cuisine: "Fruit" From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Italian Antipasto Salad Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Low Fat Meats Mediterranean Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 Ounces Mediterranean-Style Salad Mix 1 Cup No-Salt Added Chickpeas 2/3 Cup Thinly Sliced Lean Ham -- Cut Into 1/2" Strips 14 Ounces Artichoke Hearts -- Quartered 1 Large Red Bell Pepper -- Cut Into Rings 1/4 Cup Balsamic Vinegar 2 Tablespoons Water 1 Tablespoon Olive Oil 1 Teaspoon Dried Oregano 2 Teaspoons Dijon Mustard 1/4 Teaspoon Pepper 1 Tablespoon Grated Fat-Free Parmesan Cheese Chopped Fresh Parsley Arrange salad on a serving platter, and top with chickpeas, ham, artichokes, and bell pepper rings. Combine vinegar and next 5 ingredients (vinegar through pepper); stir well, and drizzle over salad. Sprinkle cheese over salad, and garnish with chopped parsley, if desired. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Italian Potatoes With Fennel Seed Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Low Fat Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Tablespoons reduced calorie Italian salad dressing 2 Tablespoons sliced green onions with some dark stalk 1 Tablespoon chopped fresh parsley 1/8 Teaspoon fennel seed -- crushed 1 Dash pepper 2 Medium smooth-skinned white potatoes -- sliced 1/4-inch thick 1 Tablespoon grated parmesan cheese In 2-quart casserole (microwaveproof), combine all ingredients, except potatoes and parmesan. Stir. Add potatoes. Mix well. Cover. Microwave at high for 9 to 12 minutes, or until tender, stirring twice. Let stand covered for 4 minutes .Stir. Sprinkle with Parmesan cheese. Estimated calories per serving: 87; 1g fat, 1g fiber. Description: "Serve hot or warm. Microwave." Source: "Microwaving light and healthy; prentice hall (1985)" From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Kung Pao Tofu Recipe By :Tofu Fest Heritage House 1999 Serving Size : 5 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Ounce Hinoichi Extra Firm tofu -- drained 1 Tablespoon cornstarch 1 Tablespoon oyster sauce 1 Clove garlic -- minced 5 Pieces dried red chili pepper (or more) -- crushed 1 Teaspoon oil -- may be doubled 1 Stalk celery -- chopped into bite -- size pieces 1/2 takenoko or bamboo shoot (fresh) -- chopped into bite size pieces 1 Large bell pepper -- cut into bite size -- pieces 1 green onion -- chopped 1/2 Cup roasted whole Cashew nuts -- optional *Sauce: 3 Tablespoons Balsamic or Jin Jang vinegar 1 Tablespoon sake or dry sherry 1 Tablespoon dark soy sauce 1 Tablespoon sugar 1 Teaspoon hot garlic chili sauce 1 Tablespoon cornstarch 2 Tablespoons water 3 Cups hot cooked rice -- to serve 1. Drain tofu by putting on cutting board and place another cutting board on top. Push down gently so as to not crumble. 2. Cut tofu into blocks and marinate in cornstarch and oyster sauce mix. Heat wok or frying pan with oil; toss in garlic and red chili pepper; add celery, takenoko,* bell pepper, green onion and saute. Add tofu mixture and pan fry gently. Mix sauce ingredients and add to tofu mixture simmering for awhile. Add cornstarch and water mixture to thicken sauce. Garnish with Cashew nuts. Serve hot with rice. Makes 4 - 6 servings. Source: ""Four Seasons of Tofu" Cookbook www.tofufest.org/" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Bamboo shoot Japanese name for Bamboo shoot is TAKENOKO meaning "child of bamboo". * Exported from MasterCook * Leafy Green Possibilities-- A Substitution Guide Recipe By :Pat Hanneman, KitchenPath Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** On the eat low fat mailing list, I recently asked the question: Does anyone have a substitutes chart for leafy greens? We couldn't find one on the web. So I've tried to summarize information from several books: * Susan Belsinger and Carolyn Dill: The Greens Book (1994) * Mark Bittman: Leafy Greens (1995) * Johnna Albi and Catherine Walthers: Greens Glorious Greens! (1996) Mostly the authors distinguish by taste and by texture. They all seem to agree on the following points. * When substituting, think of a similar taste. If a recipe calls for arugula because it is spicy, then watercress could be used in its place. * Be aware that similar tasting greens may not have the same texture. * Each green has a distinctive flavor that would not be confused with another. Just as there are varieties of "peppercorns," there are varieties of peppery tasting greens. * A few are so unique, they only have one close cousin: for Chicory substitute Radicchio. Mustard and Turnip Greens are interchangeable. * The substitutes are not always mutual. Sorrel, for example, is extremely delicate and will disintegrate when heated. So we could, in a pinch, substitute very young spinach leaves for sorrel, but we cannot substitute sorrel for spinach in a souffle. * When in doubt, use spinach: young in salads, mature for everything else. Make up the difference with seasonings. * For salads, most of the time, anything goes! LEAFY GREEN SUBSTITUTES Peppery-Spicy: Arugula (Rocket), Dandelion, Watercress, Wild Chicory, Nasturtium Leaves Intrigue (Salads): Belgian Endive, Chicory/Radicchio, Escarole, Young Dandelion, Curly Endive (Frisee), Oriental Kale Mild Cabbages (Salad and Stirfry): Chinese Cabbage, Bok Choi, Napa Cabbage, Celery Cabbage, Tatsoi, Oriental Kale, Young Mustard/Turnip Greens, Young Arugula, Young Cress Salad Makings: Lettuce Heads such as Boston Bibb, Iceberg, Cos, Romaine, Butterhead; Loose Leaves (Anything Goes), Mache, Mesclun (Blends), Young Spinach, Pea Shoots (Greens) Earthy Stalks: Broccoli Raab (Rapini), Mustard /Turnip Greens, Mizuna (Japanese Greens), Young Cress Bitter Leaves (Braised): Collards, Kale, Mustard/Turnip-Greens, Mature Spinach Dark Greens, Chewy: Beet Greens, Swiss Chard, Mature Spinach Spinach: Tender Chard, Wild Orach, Amaranth Leaves Sour Grass: Sorrel Leaves; Spinach and Sour Lemon Juice See these web pages for additional information: * Recipes Using Goodlett's Farmlett Vegetables * Selecting, Storing and Serving Ohio Greens, HYG-5519-93 * Freezing Greens (Michigan State Extension) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lean Meatballs Recipe By :Gayle Smith Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound super lean beef 2 egg whites 1 slice whole wheat bread marinara sauce 1 pound mushrooms pasta Super lean beef in a 1# chubb that is 4g of fat and around 125 cals for a 4oz portion. It's usually around $2.89#. I made meatballs out of 1/2# of that, 2 egg whites, and 1 slice of 100% whole wheat bread run through the processor. Combined with some marinara sauce and 1 lb of little bitty mushrooms whole, it's a nice pasta dish with some asparagus on the side. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lentil Barley Recipe By :Sally Nirenberg, Brookline, MA Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Legumes Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup lentils -- rinsed and picked over 4 scallions with greens -- sliced 1 carrot -- peeled and sliced 2 stalks leafy rib celery -- sliced 1 teaspoon dried Greek oregano 1/4 cup barley or white or brown rice 10 cups low-sodium vegetable broth -- or more 1 16 oz can whole peeled tomatoes -- coarsely chopped 1/4 cup dry red wine Salt and pepper 1. Put all ingredients, except for last 3, in a 6-quart pot and bring to a boil. 2. Reduce heat to low and simmer, uncovered, for 2 hours. The soup should reduce by 20 to 25 percent. 3. Add tomatoes and wine, stir, and continue cooking for an additional 1 to 2 hours. Salt and pepper to taste. Source: "Recipes from the Night Kitchen; A Practical Guide to Spectacular Soups, Stews, and Chilies by Sally Nirenberg (1991 Fireside Books; ISBN: 0671688014)" S(Collection): "Pat Hanneman (kitpath@earthlink.net) on 19 Aug 1999" Yield: "12 cups" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : There are thousands of recipes for lentil soup. This particular one emerged while I was stranded in a house in the Berkshires with a semistocked refrigerator and a house full of people begging for warmth and soup and nourishment. Using brown rice instead of the more conventional barley adds a welcome, slightly nutty flavor. * Exported from MasterCook * Lentils With Turkey Drumsticks And Green Olives Recipe By :Gordon Hamersley, Hamersley's Bistro, Boston MA Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Low Fat Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- *TURKEY: 2 Pounds turkey drumsticks -- (3x2/3-lb) Salt and black pepper 2 Tablespoons vegetable oil 1 Medium onion -- chopped 2 Cups dry white wine 1/2 Cup water 1 Tablespoon chopped fresh thyme *LENTILS: 1 Tablespoon butter 2 Medium carrots -- peeled and diced 1 Medium celery stalk -- diced 1 Medium leek (white and tender green parts) -- cleaned thoroughly and diced 3 Cups brown or green lentils -- picked over and rinsed 10 Cups water *VEGETABLE SAUTE: 3 Cups coarsely chopped spinach -- trimmed, washed, and dried 1 Cup pitted brine-cured green olives -- chopped 1 1/2 Tablespoons fresh lemon juice Salt and black pepper -- to taste TURKEY (2 HRS) : Preheated oven to 350F. Sprinkle drumsticks with salt and ground black pepper to taste. Heat in a large, nonreactive, ovenproof skillet over medium-high heat and add the oil. Add the drumsticks to the skillet and cook until browned on one side, about 10 minutes. Turn and brown the other side, about 5 minutes more. Remove to a platter and pour off all but 2 tablespoons of the fat. Add the onion to the pan and cook, stirring, just until softened, about 3 minutes. Return the turkey to the skillet and add wine. Sprinkle with water and fresh thyme. Cover and bring to a boil. Bake in the oven until the turkey is tender, about 1 1/2 hours. LENTILS (40 MINS): Meanwhile, melt butter in a large saucepan over medium heat. Add the carrots, celery and leek. Cook, stirring occasionally, just until softened, about 5 minutes. Stir in lentils and water. Bring to a boil. Reduce the heat and simmer, partially covered, until the lentils are tender, about 30 minutes. Drain. VEGETABLE SAUTE (8 mins): Remove the drumsticks to a plate, cover with aluminum foil, and keep warm. Add to the skillet the spinach, olives and lemon juice. Cook over medium heat until the spinach is wilted, about 6 minutes. Stir in the lentils. Season with: Salt and ground black pepper to taste Spoon the lentil mixture into a large, shallow bowl, arrange the turkey on top, and serve. Source: "New Joy of Cooking" Copyright: "1998 Simon & Schuster" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Lentils, spinach and olives with braised turkey drumsticks. "This recipe is great for stretching just a little meat a long way and is also delicious with duck legs in place of the turkey." * Exported from MasterCook * Marzipan Recipe By :B. Hinman & M. Snyder, Lean and Luscious, p. 443 Serving Size : 4 Preparation Time :0:00 Categories : Candy Desserts Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup nonfat dry milk 4 teaspoons sugar -- (1 tbsp. + 1 tsp.) 1 1/2 teaspoons water 1/4 teaspoon almond extract 1/4 teaspoon vanilla extract -- 2 drops food colouring -- (optional) 1. In a small bowl, combine all ingredients. Mix until all ingredients are moistened. Divide mixture evenly and shape into 4 balls. Place on a wax paper-lined plate. 2. Cover and chill. Serve cold. Makes 4 candies, each 38 Calories 1/4 Milk Serving 16 Additional Calories 2 g protein trace fat (1% of calories) 7 g carbohydrate 31 mg sodium 1 mg cholesterol 0 g fiber From "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : The authors claim that the almond extract makes these fat-free candies taste a lot like real marzipan. * Exported from MasterCook * Mediterranean Potato Salad #2 Recipe By :Mirkin's Diet Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Mediterranean Potatoes Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 medium red potatoes 12 ounces frozen artichoke hearts -- (or 1 box) 1/2 cup chopped celery 1/4 cup chopped onion 1/2 cup plain nonfat yogurt 1/4 cup Dijon mustard 1 teaspoon oregano or Italian Spice Blend 1 pinch cayenne pepper -- or more to taste Freshly ground pepper -- to taste 1/4 cup nonfat mayonnaise -- (optional) Boil the potatoes until just tender, about 20 minutes. Cool and dice. Meanwhile, cook the artichoke hearts according to the directions on the box; cool and cut into bite-size pieces. Combine the potatoes and artichokes with the remaining ingredients except the mayonnaise and chill at least 30 minutes. If desired, mix in the mayonnaise just before serving. See: Fat Free, Flavor Full, Dr. Gabe Mirkin's Fat-Free Clinic (Bethesda, MD 20817) Cuisine: "Vegetarian" Source: "as prepared at Dr. Gabe Mirkin's Fat Free Clinic" S(Collection): "Mirkin clinic (www.wdn.com/mirkin) on 24 Aug 1999" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Per serving: 109 cals, 1g fat (7% cff); 5g fiber. * Exported from MasterCook * No Fry Sweet Potato Fries Recipe By :Canadian Living Best Light Cooking, 1994, p. 44 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Teaspoons vegetable oil 3 sweet potatoes -- unpeeled 3/4 Teaspoon dried thyme OR oregano 1/4 Teaspoon salt 1/4 Teaspoon pepper 1. Brush baking sheet with 1 teaspoon (5 mL) of oil. Place in 450F (230C) oven for 5 minutes or until very hot. 2. Meanwhile, cut each potato in half crosswise; cut lengthwise into pieces 1/2 inch wide by 1/4 inch thick. Place in bowl; toss with remaining oil, thyme, salt and pepper. 3. Arrange in single layer on hot baking sheet. Bake for 15 minutes; turn and bake for 15 to 18 minutes longer or until tender and edges are starting to crisp. Makes 4 servings. Nutritional analysis by Canadian Living: 119 Calories, 2 g protein, 4 g fat, 21 g carbohydrate, 152 mg sodium, 0 mg cholesterol Nutritional analysis by MasterCook 4: 146 Calories, 4.9 g fat, 24.5 g carbohydrate, 3.1 g fiber, 29.5% cff 1.6 grain + 0.9 fat exchanges From "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : Formatted by Ellen Pickett 1998. I'm not sure that I would want to eat the skin of sweet potatoes, so I would probably peel them. * Exported from MasterCook * No-bake Ny Style Cheesecake Recipe By :JoAnna Lund -- p. 159, Desserts Every Night Serving Size : 8 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 8 Oz Pkgs. Philadelphia Fat-Free Cream Cheese 1 Package Jell-O sugar-free instant Vanilla pudding -- (4 serving) 2/3 Cup Carnation Nonfat Dry Milk Powder 1 Cup Water 1 1/2 Teaspoons Vanilla Extract 1/2 Cup Cool Whip Free 1/2 Cup Land O Lakes no-fat sour cream 1 Keebler graham cracker pie crust -- (6 oz.) 1/2 Cup spreadable fruit -- (any flavor) In a large bowl, stir cream cheese with a spoon until soft. Add dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in vanilla extract, Cool Whip Free, and sour cream. Spread mixture into piecrust. Refrigerate for at least one hour. When serving, top each piece with 1 Tablespoon spreadable fruit. **HINT: Spreadable fruit spreads best at room temp. EACH SERVING EQUALS: HE: 1 Protein, 1 Fruit, 1/2 Bread, 1/4 Skim Milk, 1 Slider, 5 Optional Calories. 233 Calories, 5gm Fat, 11gm Protein, 36gm Carbohydrates, 693 mg Sodium, 85mg Calcium, 0 g Fiber DIABETIC: 1 Meat, 1 Fruit, 1 Starch, 1 Fat From Janestarr@home.com - - - - - - - - - - - - - - - - - - - NOTES : ****Jennifer: I used half a can of store-bought Lite Cherry pie filling, spread all over the top of the cheesecake after chilling it for an hour. I then, after spreading cherries on top, put it back into the fridge for another hour or so, to chill the filling. I happen to prefer chilled preserves. This is an alternative to the recipe above. My family loved it!!! mmmmm. This sounds good! I found a "no sugar added" cherry pie filling at the grocery store. It's by Lucky Leaf. I had not seen that before, so I bought it. It has 35 calories in 1/3 cup and zero fat. It is sweetened with Sucralose (Splenda). Have any of you used this? I'll bet it will be good on top of this cheesecake! --Maggie For the person looking for a LF recipe with almond flavoring, try this one. Substitute almond extract for up to 3/4 Tsp of vanilla. * Exported from MasterCook * Oatmeal Honey Bread Recipe By :Fleischmann's Yeast Serving Size : 12 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- (1 1/2-Pound Recipe) 1 1/4 Cups - water (70 to 80F) 3 Tablespoons honey 2 Tablespoons butter or margarine 1 Teaspoon salt 3 Cups bread flour 1/2 Cup oats (old-fashioned or quick) 1/2 Cup raisins (optional) 3/4 Teaspoon ground cinnamon 1 1/4 Teaspoons Fleischmann's(r) Bread Machine Yeast Measure all ingredients, except raisins, into bread machine pan in the order suggested by manufacturer, adding oats with flour. Process on basic/white bread or fruit and nut cycle, adding raisins according to manufacturer's directions; use light or medium/normal crust color setting, as desired. Remove bread from pan; cool on wire rack. Source: "Fleischmann's Yeast" S(Internet address): "http://www.breadworld.com/index.html" Yield: "1 Loaf" From "Kathy Rogers" - - - - - - - - - - - - - - - - - - - NOTES : Do not make loaves larger than recommended by bread machine manufacturer. Use the 1-pound recipe if your bread machine pan holds 10 cups or less of water. Use the 2-pound recipe if the pan holds 13 cups or more. Very light and tasty--not as overly sweet as you might expect. I put in more cinnamon. Smelled wonderful. * Exported from MasterCook * Opposing Sides Two Bean Dip Recipe By :Cooking Light Magazine. October 1998. Page: 125. Serving Size : 12 Preparation Time :0:00 Categories : Appetizers Dips Eat-Lf Mailing List Legumes Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces great northern beans, canned -- drained 1/2 cup chopped onion -- divided 3 tablespoons grated Parmesan cheese 1/2 teaspoon salt -- divided 1/2 teaspoon black pepper -- divided 2 small garlic cloves -- divided 15 ounces black beans, cooked -- drained 1 can chopped green chiles, drained -- drained -- (4.5 ounces) 1/4 teaspoon ground cumin 2 ounces reduced fat cheddar cheese -- (1/2 cup) 1/4 cup sliced green onion tops Garlic Pita Chips 1. Combine the Great Northern beans, 1/4 cup chopped onion, Parmesan cheese, 1/4 teaspoon salt, 1/4 teaspoon pepper, and 1 garlic clove in a food processor; process until smooth. Spoon white bean mixture into a bowl on one side; set aside. 2. Combine the black beans, 1/4 cup chopped onion, 1/4 teaspoon salt, 1/4 teaspoon pepper, 1 garlic clove, chiles, and cumin in a food processor; process until smooth. Spoon black bean mixture into other side of bowl containing white bean mixture. 3. Sprinkle cheddar cheese and green onions between 2 bean dips. Serve with Garlic Pita Chips. Yield: 12 servings (serving size: about 3 tablespoons dip and 4 chips). From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange Currant Noodle Kugel Recipe By :Gourmet Magazine Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Jewish Low Fat Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup currants 1 1/3 Cups nonfat sour cream 1 1/3 Cups nonfat cottage cheese 3 Large eggs 1/2 Cup sugar 5 Tablespoons unsalted butter -- melted 1 Tablespoon freshly grated orange zest 1 Teaspoon vanilla 1/2 Teaspoon cinnamon 1/4 Teaspoon salt 1/2 Pound wide egg noodles 1 Large Granny Smith apple 1/3 Cup sliced blanched almonds In a small bowl soak currants in hot water to cover 5 minutes and drain well. In a blender blend together sour cream, cottage cheese, eggs, 1/4 cup plus 2 tablespoons sugar, 3 tablespoons butter, zest, vanilla, 1/4 teaspoon cinnamon, and salt until smooth. Preheat oven to 350F and butter a 2-quart gratin dish or other shallow baking dish. In a kettle of salted boiling water cook noodles until tender, about 5 minutes, and drain well. Peel apple and grate coarse into a bowl. Add noodles and toss with sour cream mixture and currants. Transfer mixture to prepared dish. In a small bowl stir together remaining 2 tablespoons sugar, remaining 1/4 teaspoon cinnamon, and almonds and sprinkle evenly over kugel. Drizzle top with remaining 2 tablespoons melted butter. Bake kugel in middle of the oven 40 to 45 minutes, or until cooked through and golden. Source: "Noodle Dishes by Sara Moulton" S(Collection): "Cooking Live(www.foodtv.com/) on 19 Aug 1999" From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange Poppyseed Pound Cake Recipe By :Mary Taylor Serving Size : 15 Preparation Time :0:15 Categories : Cakes & Frostings Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup maple syrup 1/3 cup orange blossom honey 1 1/2 teaspoons orange extract 6 egg whites 2 whole eggs 1 cup applesauce 1 cup low-fat sour cream 2 tablespoons melted butter 2 1/3 cups unbleached white flour 1 teaspoon baking soda 1/4 teaspoon salt 3 tablespoons poppy seeds 1 teaspoon orange zest 1. Preheat the oven to 350F. Line an 8-cup loaf pan with parchment and set aside. 2. In a small bowl, combine the maple syrup, honey, orange extract, egg whites, whole eggs, applesauce, sour cream and butter. With an electric mixer, beat until well combined and frothy, about 1 1/2 minutes. 3. In a second, large bowl, sift together the flour, baking soda and salt. Stir in the poppy seeds and orange rind. Add half the egg mixture and mix on low speed until dry ingredients are moist. Beat for 1 minute, then gradually add the remaining egg mixture, beating constantly. 4. Pour the batter into the prepared pan and bake for about an hour, or until a skewer comes out clean. Cool in the pan for 10 minutes, then invert onto a cake rack and peel off the paper. Turn top side up and cool completely. Per Slice: 198 cals, 4g fat (19% CFF) , trace of fiber. Source: "Delicious! Feb 1999" Yield: "1 loaf" Start to Finish Time: "1:15" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : This reduced-fat version of an all-time classic is delectably moist and rich. Sweetened with maple syrup and honey, a thick slice is perfect with an afternoon cup of tea or served with a fresh fruit topping for a fancier dessert. (Mary Taylor is the author of several books including New Vegetarian Classics) * Exported from MasterCook * Pasta Primavera #4 Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups Carrots -- Diagonally Sliced 2 Cups Uncooked Fusilli 1/2 tablespoon Olive Oil -- * 1 Cup Fennel Bulbs -- Chopped 1 1/2 Cups Leek -- Thinly Sliced 1 Cup Red Bell Pepper -- Julienned 1/4 Cup Chopped Fresh Basil 2 Tablespoons Fresh Dill -- Chopped 2 Tablespoons Chopped Fresh Thyme 3 Garlic Cloves -- Minced 1 Cup Frozen Green Peas -- Thawed 1/2 Cup Dry Vermouth 1/2 Teaspoon Salt 3/4 cup Asiago Cheese -- Grated 2 Tablespoons Fennel Fronds -- Chopped * Original was 1 1/2 tbsp olive oil Steam carrots, covered, 5 minutes or until crisp-tender. Set aside. Cook pasta according to directions, omitting salt and fat. Drain well, and set aside. Heat oil in a large skillet over medium-high heat. Add fennel bulbs; saute3 minutes. Add leek and next 5 ingredients (leek through garlic); saute 5 minutes. Add carrots, peas, vermouth, and salt. Cover, reduce heat, and simmer 2 minutes. Combine pasta, vegetable mixture, cheese, and fennel fronds in a bowl, and toss well. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Peaches And Cream Ice Cream Recipe By :Cooking Light Serving Size : 24 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 Cups 1% Low-Fat Milk -- Divided 4 Large Egg Yolks 4 Cups Mashed Peaches -- About 8 Medium 2 Tablespoons Fresh Lemon Juice 2 Tablespoons Vanilla Extract 1/2 Teaspoon Ground Ginger 1/2 Teaspoon Almond Extract 28 Ounces Fat Free Condensed Milk, Sweetened Mint Sprigs -- Optional Combine 2 1/2 cups 1% low-fat milk and egg yolks in a large, heavy saucepan, and stir well with a whisk. Cook over medium heat 10 minutes or until mixture thickens and coats a spoon, stirring constantly (do not boil). Combine egg yolk mixture, 2 1/2 cups 1% low-fat milk, peaches, and remaining ingredients in a large bowl; stir well. Cover and chill completely. Pour mixture into the freezer, and freeze according to manufacturer's instructions. Spoon ice cream into a large freezer safe container; cover and freeze 1 hour or until firm. Garnish with mint sprigs, if desired. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Portobellos Stuffed With Carrots, Spinach And Feta Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Medium Portobello mushroom caps 1 Tablespoon olive oil 1/4 Medium onion -- diced 1 Cup Marsala wine -- or port 3 Medium carrots -- diced 4 Ounces spinach -- shredded 2 Tablespoons walnuts 2 Ounces lowfat feta cheese In a large pan, saute the portobellos in the olive oil. Remove them from the pan and set aside. Add the onions. and saute until softened, about 10 minutes. Add 3/4 cup Marsala, and simmer until only 1/3 cup remains. Add the carrots and cook until tender, 3-5 minutes. Add the spinach and stir until wilted. Remove from the pan and add nuts and cheese. Place the mushrooms back in the pan. Top the mushrooms with the veggie mixture. Add the remaining 1/4 cup of Marsala to the pan . Cover and steam 4 minutes until the mushrooms are cooked through. We serve this with couscous, and acorn squash for a complete meal. From PennyBakes@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato Vegetable Medley Recipe By :Hanneman Aug 1999 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup diced onion 1/2 Teaspoon minced garlic 2/3 Pound new potatoes -- boiled and cooled salt and freshly ground black pepper 1/2 Cup broccoli florets -- cut small 1 carrot -- shredded 1/2 Cup pea pods 1/4 Cup diced red bell pepper 1/2 Cup cubed tomato -- seeds removed 1 Tablespoon peanut oil -- for frying *Sauce: 1/4 Cup vegetable broth 1 Teaspoon honey 1 Tablespoon soy sauce 1 Tablespoon fresh lemon juice 1/2 Teaspoon Paubhaji masala -- see note 1/4 Teaspoon old Bay Seafood seasoning butter buds(r) or yeast extract -- to taste grated lemon zest 1 Pinch dried savory Slice the potatoes into 1/4-inch wedges. Prepare the other vegetables. Mixed the ingredients for the sauce. Heat wok; add oil. Saute the onion and garlic for 2 to 3 minutes; add the potatoes, salt and pepper, and saute for 1 to 2 minutes. Add the broccoli, carrot, peapods, and bell pepper: reduce heat to medium and saute until slightly caramelized and dry. Add the tomatoes and the sauce. Bring to a boil (add water if tomatoes are not juicy): cover. Remove from heat and let stand about 3 minutes. Garnish with lemon and savory. Serve hot. Description: "Two spice blends that compete for attention result in a winning side dish or vegetable entree." From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Don't know why the flavors worked but they did. Good for leftovers or frozen vegetables. Paubhaji Masala is a spice blend intended for vegetable and lentil dishes. It is milder than Garam Masala. It contains coriander seed, chilies, fennel, cumin, ginger among other things. It came in a bag in a small box. The butter buds were added as a lowfat substitute for ghee. with vegetables and spices that blended into a taste surprise (treat) * Exported from MasterCook * Preserving Tomatoes Recipe By :Riverside Press-Enterprise, Liz Caesar Serving Size : 1 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- tomatoes FREEZING CHOPPED: Dip tomatoes very briefly in boiling water, then peel, removing any bruised or blemished spots as you go. Roughly chunk fruit into a large bowl. Choose a nonreactive kettle large enough to hold tomatoes in a layer no more than five inches deep. Drain tomato juice (made when cutting tomatoes in chunks) into kettle and bring to boil. Add tomatoes, return to boil and cook one minute more. Add a dash of salt, no more. Allow to cool slightly, then pack into yogurt tubs, cottage cheese cartons or other rigid containers, leaving an inch of head room and freeze. Use in any recipe in which tomatoes would be cooked. FREEZING PUREE: To keep a large quantity of tomatoes for future use, peel and puree them and freeze in ice cube trays, then pop out of trays and pack in plastic bags for freezer storage. When tomato flavor is needed for soups, stews or sauces, simply use as many cubes as necessary. DEHYDRATOR: As directed. To test for dryness, scoop up a handful of tomatoes, squeeze them together and then drop them. If the individual tomatoes separate, they are ready to be stored. ONE WAY TO STORE: put a teaspoon of olive oil and a leaf of fresh basil between the halves of each tomato, seed sides together, and pack tightly into a jar. Sprinkle with coarsely ground black pepper and continue layering tomatoes in the jar (approximately 30 dried tomatoes can be packed into a half-pint jar). Add another teaspoon of olive oil to filled jar along with additional ground black pepper and another fresh basil leaf. Screw cap on tight. At the end of the first day turn the jar upside down and allow oil to run back over tomatoes before storing. They will keep indefinitely. From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Provencal Hero Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Spreads & Sandwiches Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons Water 2 Tablespoons Lemon Juice 2 Tablespoons Balsamic Vinegar 1 Tablespoon Fresh Rosemary -- Minced 2 Teaspoons Dried Italian Seasoning 2 Teaspoons Olive Oil 1/2 Teaspoon Pepper 2 Garlic Cloves -- Minced 2 Cups Eggplant -- Peeled And Cubed 1 1/2 Cups Yellow Squash -- Cubed 1 Cup Red Bell Pepper, Chopped 1 Cup Tomato -- Cubed 16 Ounces French Bread -- Cut Lengthwise 6 Ounces Mozzarella Cheese, Part Skim Milk -- Sliced Preheat oven to 425F. Combine first 8 ingredients in a large bowl; stir with a whisk. Add eggplant, yellow squash, bell pepper, and zucchini; toss gently. Place vegetable mixture in a jelly roll pan. Bake at 425F for 20 minutes or until vegetables are tender, stirring occasionally. Combine roasted vegetables and cubed tomato, and toss gently. Arrange vegetable mixture on bottom half of loaf, and top with cheese slices and top half of loaf. Place loaf on a jelly roll pan, and bake at 425F for 5 minutes or until cheese melts. Cut loaf crosswise into 6 pieces. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quinoa Salad With Fresh Basil Recipe By :Eden Foods Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Low Fat Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups water 1 Tablespoon tamari soy sauce 1 1/2 Cups quinoa -- rinsed and drained 2 Tablespoons olive oil 1 Pound asparagus -- cooked as directed -- or green beans 3 Tablespoons fresh lemon juice 1/2 Cup roasted red peppers -- diced 1/2 Cup fresh basil -- snipped 1/4 Cup chives -- snipped or thinly sliced scallions In a 2-quart saucepan, bring water and tamari to a boil. Add quinoa; return to a boil. Reduce heat, cover, and simmer until quinoa is tender but still crunchy, about 15 minutes. Transfer quinoa to a large bowl and toss with olive oil. Cool to room temperature. Meanwhile: steam asparagus until crisp-tender and cut into 1 inch pieces. When quinoa has cooled to room temperature, mix in remaining ingredients. Add more tamari to taste, if needed. Source: "Eden Quinoa Recipe Collection, Clinton, MI 49236" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Quinoa (pronounced KEEN-wah) is a tiny pearl of a grain packed with nutrients. Here it is used in a Pasta salad. Can also be used in pilafs, salads, stuffings, or served as a hot cereal. From "The Incas' secret is in the salad," article by Jan Wolff, chef and cooking teacher who uses natural ingredients and specializes in vegan and Macrobiotic cuisine. For the Bergen Record 1999. For more quinoa recipes, write or call (800) 248-0302 make extra and add to soups and stews; sprinkle some on salads, add to rice, use in wraps (sandwiches)... * Exported from MasterCook * Quinoa Timbales With Currants And Pine Nuts Recipe By :Adapted from Vegetarian Cooking for Everyone by Madison Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 Cup quinoa Salt 1 Tablespoon olive oil -- or sunflower oil 1 1/3 Cups red onion -- finely diced 3/4 Teaspoon ground cumin 1/4 Teaspoon ground cinnamon 1/4 Teaspoon ground ginger 1/4 Teaspoon ground coriander 1/8 Teaspoon ground turmeric Ground black pepper 1/4 Cup chopped cilantro or parsley 1/4 Cup currants 3 Tablespoons pine nuts or almonds -- toasted and chopped 1 Teaspoon grated orange or lemon zest Rinse the quinoa several times in a bowl of cold water to remove the saponin (a naturally occurring insecticide, harmless to humans but bitter-tasting), draining it each time in a fine sieve. Bring 1 1/2 cups water to a boil in a small saucepan, then add 1/4 teaspoon salt and quinoa. Lower heat, cover the pan and simmer until the liquid is absorbed and the spiral of the germ is visible, 12 to 15 minutes. Let stand for 5 minutes. Meanwhile, warm oil in a small skillet. Add onion, cumin, cinnamon, ginger, coriander, turmeric and several grinds of pepper; cook gently until softened, about 10 minutes. Season with salt. Toss quinoa with the onion mixture along with cilantro, currants, pine nuts and zest. Pack servings of the mixture into timbale molds, cups or ramekins, then immediately turn them out onto individual plates. S(Collection): "St Louis Post-Dispatch (postnet.com) on 16 Aug 1999" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : The Billing's test results. As mixture, hot out of the skillet before making timbales: taste was superb. Taste still excellent after shaping and unmolding, even though the mixture had cooled a bit. As a cold leftover the next day, it suffered from muted flavors and soggy pine nuts, so if you're planning to reheat, save the pine nuts or almonds as a garnish. * Exported from MasterCook * Red Potatoes With Kale Recipe By :Good Food, Feb 1997 Serving Size : 4 Preparation Time :0:15 Categories : Eat-Lf Mailing List Low Fat Potatoes Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Medium red potatoes 1 Bunch kale 1 Teaspoon dark sesame oil 1 onion -- thinly sliced 2 garlic cloves -- minced 1/2 Teaspoon pepper 1/2 Teaspoon paprika 5 Teaspoons soy sauce Red Potatoes with Kale uses an Oriental-inspired sauce and seasoning to make an exciting side dish. Scrub the potatoes and cut into 1/2-inch cubes or wedges. Steam them over boiling water until they are just tender when pierced with a fork. Rinse with cold water drain and set aside. Rinse the kale and remove the tough sterns. Tear the leaves into small pieces. Heat the oil in a large nonstick skillet and add the onion and garlic. Saute for 5 minutes. Add the cooked potatoes, pepper and paprika and continue cooking until the potatoes begin to brown, about 5 minutes. Turn the mixture gently as it cooks. Spread the kale leaves over the top of the potato mixture. Sprinkle with 2 tablespoons of water and the soy sauce. Cover and cook, turning occasionally, until the kale is tender, about 7 minutes. PER SERVING: 180 calories (10% cff), 2 grams fat (AICR's est.) Recipe from the American Institute for Cancer Research. See http://www.aicr.org and http://wizard.ucr.edu/~phannema for additional recipes. If this recipe is reproduced, please acknowledge the sources. 02/06/97RivPE From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : this look like an easy way to add leafy greens * Exported from MasterCook * Reducing Fat In Cooked Ground Beef Recipe By :The American Dietetic Association, Vol 92 No. 11 Nov.1992 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Here is what the beef industry talks about crumbles, meatloaf and patties. Reducing Fat In Cooked Ground Beef A study in the Journal of The American Dietetic Association* has good news for beef eaters. Nutrition researchers found that a simple rinsing process reduced the fat content of cooked ground beef crumbles by as much as 50 percent. And, blotting can be used to reduce the fat content of cooked burgers, meatballs and meatloaf. So whether you buy ground beef for taste, convenience or price, you also can enjoy the health benefits of lower-fat ground beef with a few easy steps.Reducing Fat in Cooked Ground Beef Crumbles by Rinsing and Draining:By following the easy steps below, you can cut the fat in your favorite recipes that call for cooked ground beef crumbles, such as chili, Sloppy Joes, spaghetti with meat sauce and tacos. This technique will allow you to take advantage of lower-priced, higher-fat ground beef and still enjoy the benefits of a leaner product. Brown ground beef in skillet over medium heat 8 to 10 minutes or until no longer pink. Stir occasionally to break beef into large pieces (about 1/4nch). Meanwhile microwave 4 cups water in 1-quart glass measuring cup or microwaveable howl on HIGH 5 to 6 minutes or until very hot, but not boiling (1500 to 1600F). Drain fat from skillet. Using a slotted spoon, remove beef crumbles to large plate or other container lined with 3 layers of white, non-recycled paper towels. Let sit 1 minute; blot top of beef with more paper towels. Place beef in a line mesh strainer or colander and set it on a 1/2-quart (or larger) sturdy bowl. Pour hot water over beef to rinse fat. Drain 5 minutes. Proceed as recipe directs. If your recipe calls for browning ground beef with onion or garlic, these items can be added during the cooking process. Rinsing the beef after cooking results in minimal flavor loss. Additional seasonings and herbs may he added after rinsing as desired. * Journal of The American Dietetic Association, Vol 92 No. 11 Nov.1992 http://www.beef.org/nut_libr/ground_beef.htm From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Rice Stick Noodle Salad With Vietnamese Shrimp Recipe By :Gourmet Magazine Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Oriental Pasta Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- *FOR DRESSING: 1/3 Cup Asian fish sauce 1/4 Cup unseasoned rice wine vinegar 3 Tablespoons sugar 1 1/2 Tablespoons fresh lime juice 3 Large garlic cloves -- minced 1/2 Teaspoon red pepper flakes *FOR SALAD: 1 Pound large shrimp (16 to 20) 1/2 lemon 1 English cucumber 4 scallions 1/2 Pound rice stick noodles 1 Cup fresh mint sprigs 1/2 Cup fresh cilantro sprigs 2 Tablespoons chopped peanuts In a bowl stir together all dressing ingredients until sugar is dissolved. Chill dressing, covered, 1 hour. Shell and devein shrimp. In a large saucepan of salted boiling water cook shrimp with lemon 2 minutes, or until just cooked through. In a colander drain shrimp and rinse under cold water to stop cooking. Halve shrimp lengthwise. Halve cucumber lengthwise and seed. Cut cucumber halves and scallions crosswise into 2 1/2 inch pieces and cut pieces lengthwise into julienne strips. In a bowl soak noodles in hot water to cover 15 minutes to soften. While noodles are soaking, in a 6-quart kettle 31/2 quarts salted water to a boil. Drain noodles in colander and cook in boiling water 45 seconds, or until just tender. Drain noodles in colander and rinse under cold water to stop cooking. Drain noodles well and with scissors cut into 4-inch lengths. Divide noodles, shrimp, vegetables, and dressing among 4 bowls and sprinkle with herbs and peanuts. To serve, pull herbs from sprigs and toss with noodles. Source: "Noodle Dishes by Sara Moulton" S(Collection): "Cooking Live(www.foodtv.com/) on 19 Aug 1999" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Sara fried some noodle for garnish. * Exported from MasterCook * Roasted Potatoes With Rosemary And Garlic Recipe By :The Eating Well Cookbook, p. 110 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 red potatoes -- unpeeled, scrubbed red-skinned, each about 2 inches long 1 Tablespoon fresh rosemary -- chopped -- OR 1 teaspoon crumbled dried 1 Tablespoon olive oil 1 Teaspoon kosher salt freshly ground black pepper -- to taste 2 Large garlic cloves -- coarsely chopped 1. Preheat oven to 450F. 2. Cut potatoes in quarters. Place them in a bowl and add 1 1/2 teaspoon fresh rosemary or 1/2 teaspoon dried. Pour 2 1/2 teaspoons olive oil over them. Using a rubber spatula, toss them until they are well coated and the rosemary is well distributed. 3. Place potatoes in a single layer on a heavy baking sheet and sprinkle them with salt and pepper. 4. Roast for 15 minutes, turning every 5 minutes. 5. In a small bowl, mix garlic with remaining 1/2 teaspoon oil. Add it to the potatoes and continue roasting for 10 to 15 minutes, or until the potatoes are crisp and browned and easily pierced with a fork. 6. Transfer to a serving dish, season with more fresh pepper and remaining 1 1/2 teaspoons fresh rosemary or 1/2 teaspoon dried. Serves 4. Nutritional analysis by Eating Well: 323 Calories, 6 g protein, 4 g fat, 68 g carbohydrate, 550 mg sodium, 0 mg cholesterol Nutritional analysis by MasterCook 4 (very different): 210 Calories, 3.6 g fat, 3.7 g fiber, 15.2% cff; 2.5 grain + 0.1 vegetable + 0.7 fat exchanges From "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : The garlic must be added last, or it will scorch. * Exported from MasterCook * Roasted Vidalias Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Medium Vidalia Onions Olive Oil Spray 1 Teaspoon Dried Thyme 1/2 Teaspoon Salt 1/4 Teaspoon Freshly Ground Pepper 1 Tablespoon Balsamic Vinegar Preheat oven to 350F. Arrange onion wedges on a jelly roll pan coated with cooking spray; lightly coat onions with cooking spray. Sprinkle thyme, salt, and pepper over onions. Bake at 350F for 30 minutes. Turn onion wedges over; bake an additional 25 minutes or until onions are tender. Spoon onions into a serving dish, and drizzle with vinegar. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Savory New Potatoes Recipe By :Wisconsin Growers Assn. Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Teaspoons olive oil -- may be tripled 1 Large onion -- chopped 1/2 Teaspoon dried thyme 1 bay leaf 2 Pounds small new potatoes -- halved (24 each) 2 Cups chicken broth 1 Tablespoon white wine vinegar 1 Large garlic clove -- crushed 2 Tablespoons minced fresh parsley 1/2 Teaspoon salt 1/2 Teaspoon freshly ground pepper Heat oil in a large Dutch oven over medium-high heat. Add onion, thyme and bay leaf. Cook, stirring constantly, until tender. Add potatoes and next 3 ingredients; bring to a boil. Cover, reduce heat and simmer 20 minutes or until tender. Uncover, and cook over medium-high heat, stirring occasionally, 14 minutes or until liquid evaporates and potatoes are browned. Remove and discard bay leaf. Toss with parsley, salt and pepper. Yield: 6 to 8 servings. Calories: 116, 2 g fat (12 % cff), 2g fiber Source: "Country Place at www.progressivefarmer.com" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : This recipe from the Wisconsin Potato and Vegetable Growers Association takes advantage of red-skinned new potatoes. these savory small potatoes look like an easy side dish. to try. I edited the oil to one-third the asking... * Exported from MasterCook * Scalloped Potatoes With Cheese (Slightly Mod.) Recipe By :Cooking Light, April 1997 Serving Size : 7 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Clove garlic -- halved 6 Med red potatoes -- peeled, 1/8-inch -- slices 2 Tbsp margarine -- melted 1/2 Tsp salt 1/8 Tsp pepper 1/2 Cup shredded cheese -- (2 oz) 1 Cup skim milk 1. Rub an 11"x7" baking dish with cut sides of garlic halves. Discard garlic. Coat dish with cooking spray. 2. Arrange half of potato slices in dish, and drizzle with 1 tbsp margarine. Sprinkle with tsp salt and half of pepper. Top with cup cheese. Repeat layers. 3. In small saucepan over low, bring milk to boil. Pour over potato mixture. Bake, uncovered, at 425F for 40 mins until tender. Per serving: 228 calories, 6.7g fat (24% CFF) 142mg calcium, 262mg sodium 10mg chol From Cathleen --- I bought the Cuisinart to do this slicing and dicing for me. spare my fingers. I use the 3mm slicing blade. and nothing like half-cooked potatoes. always happens for guests for some reason!! I've learned do one of two things for deep dish scalloped potatoes with onions: 1) cover it in the oven for about 3/4 of the total time or 2)partially-cook in the microwave. i do the MW now because I'm impatient, it's cooler and quicker. 7 to 10 minutes in the microwave gets it started. then i finish it in the oven - about half the time. [Pat_H ] - - - - - - - - - - - - - - - - - - - NOTES : My notes: Recipe calls for Gruyere cheese. This is good, but it works with any type of cheese. I've got to admit that I personally don't have the patience to do much with potatoes other than toss them on the grill, but this is the one scalloped potato recipe that makes it worth the extra trouble for a lazy cook like me! Having one of those mandolin slicers really helps. I went to lots of trouble once to make these potatoes for company. The potatoes never did get soft. I was embarrassed. So someone said precook them. Recipes never call for that. Maybe I didn't slice them thinly enough.[ Mary Curtis ] --- * Exported from MasterCook * Shiitake Brown Rice Recipe By :Adapted from 1,000 Lowfat Recipes Serving Size : 3 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Teaspoon vegetable oil 1/2 Small leek 1 Clove garlic -- minced 6 Medium shiitake mushrooms -- caps only 2 Teaspoons soy sauce -- divided 2 Tablespoons defatted chicken broth -- divided 2 Cups cooked brown rice -- see tips Prep: Cut leek into half rounds (about 1/2 cup). Slice mushroom caps (about 1 cup) Heat oil in a nonstick pan. Saute leek until it begins to soften. Add garlic; cook until leek is golden. Be careful not to scorch the garlic. Add mushrooms, 1 teaspoon soy sauce and 1 tablespoon broth. Cook until mushrooms soften and wilt a bit. Stir in rice and remaining 1 teaspoon soy sauce and 1 tablespoon broth. Heat through; serve. S(Collection): "St Louis Post-Dispatch (postnet.com) on 16 Aug 1999" From Pat_H - - - - - - - - - - - - - - - - - - - Serving Ideas : summer salad or for stuffing fresh tomatoes NOTES : TIPS: To yield 4 cups cooked brown rice, use 1 1/3 cups raw rice and 2 2/3 cups water; cook according to package directions. To help prevent garlic from scorching, add it after the leek has begun to soften. * Exported from MasterCook * Shrimp Fried Rice Recipe By :Cooking Light Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Oriental Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons Low-Sodium Soy Sauce 1/8 Teaspoon Ground Ginger 1/8 Teaspoon Ground Red Pepper 1 Tablespoon Vegetable Oil -- Divided 3/4 Pound Medium Shrimp -- Peeled 1 Cup Frozen Green Peas -- Thawed 1/3 Cup Sliced Green Onions 8 Ounces Waterchestnuts, Canned -- Drained 1 Cup Chilled Cooked Long-Grain Rice 2 Tablespoons Sliced Almonds -- Toasted 1 Tablespoon Chopped Fresh Parsley Combine first 3 ingredients; stir well. Set soy sauce mixture aside. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add shrimp, and stir-fry 30 seconds. Add peas, onions, and water chestnuts, and stir-fry 2 minutes. Add soy sauce mixture, and stir well. Remove shrimp mixture from skillet; set aside. Heat 1 teaspoon oil in skillet over medium-high heat. Add chilled rice, and stir-fry 2 minutes. Return shrimp mixture to skillet; stir-fry 1 minute or until mixture is thoroughly heated. Sprinkle shrimp mixture with sliced almonds and chopped parsley. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Skillet Lasagna Homemade Ground Beef Helper Mix Recipe By :Karen Cox, Colorado State University Serving Size : 5 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Homemade Mixes Low Fat Meats Pasta Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound ground beef or turkey 1/2 cup Homemade Ground Beef Helper Mix -- see recipe 1 onion -- chopped 2 cups water 16 ounces tomato sauce 3 cups dry noodles -- *yolk-free 1/4 cup parmesan cheese 2 cups mozzarella cheese -- * red. fat In a large skillet, brown one pound of lean ground beef, crumble. Drain off the fat and add: one-half cup of the Homemade Ground Beef Helper Mix, one chopped onion, two cups water, 16 ounces of tomato sauce, three cups dry noodles and one-fourth cup Parmesan cheese. Bring to a boil. Reduce heat and simmer for 15 minutes, stirring until thickened. Top with two cups of mozzarella cheese five minutes before serving; turn off heat, stop stirring and allow cheese to melt. Serve all of these one-skillet dinners with a dark green tossed salad. Source: "Magic Meals in Minutes" Copyright: "http://www.colostate.edu/Depts/CoopExt/PUBS/COLUMNCC/cc961010.htm" MC5 Formatted by JaneStarr@home.com using MC-Tagit - - - - - - - - - - - - - - - - - - - NOTES : I would make up large batches of browned ground beef or turkey and freeze for use in these recipes. Bag in 2 cup portions (or whatever amount it takes to feed your family). I would use the leanest ground beef available and rinse it to further reduce the fat content. Per MC using ground turkey, yolk-less noodles and reduced fat cheese (Sargento Light): 435 cals, 17 g. fat (34%CFF), 3 g. fiber=9 WW points Using 90% lean ground beef: 468 cals., 17 g. fat (34%CFF), 3 g. fiber = 10 WW points * Exported from MasterCook * Slow Cooker Beef And Bean Burritos Recipe By :Cooking Light Serving Size : 12 Preparation Time :0:00 Categories : Crockpot Eat-Lf Mailing List Legumes Low Fat Meats Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Pounds Lean London Broil 1 Package Taco Seasoning Mix Vegetable Cooking Spray 1 Cup Chopped Onion 1 Tablespoon White Vinegar 4 1/2 Ounces Chopped Green Chiles 16 Ounces Fat-Free Refried Beans 12 Fat-Free Flour Tortillas 1 1/2 Cups Monterey Jack Cheese -- Shredded 1 1/2 Cups Chopped Plum Tomato 3/4 Cup Fat-Free Sour Cream Trim fat from meat; rub seasoning mix over both sides of meat. Place meat in an electric slow cooker coated with cooking spray; add onion, vinegar, and green chiles. Cover with lid; cook on low heat for 9 hours. Remove meat from slow cooker, reserving cooking liquid; shred meat with two forks. Combine meat and reserved cooking liquid; stir well. Warm beans and tortillas according to package directions. Spread 2 tablespoons beans down the center of each tortilla. Spoon a heaping 1/3 cup meat mixture on top of beans. Top each with 2 tablespoons cheese, 2 tablespoons tomato, and 1 tablespoon sour cream; roll up. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sour Cream Cheesecake Recipe By :Cooking Light, March 1999 Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***CRUST*** 10 Pieces low fat graham crackers -- Keebler sheets 1/4 Cup sugar 2 Tablespoons butter -- /stick marg. melted cooking spray ***FILLING*** 1 Cup 2% low-fat cottage cheese 1 1/2 Tablespoons vanilla extract 1/2 Teaspoon salt 8 Ounces Neufchatel cheese -- 1/3 less fat Cr.Ch. 8 Ounces fat-free cream cheese 3 Large eggs 1 Large egg white 1 Cup sugar ***TOPPING*** 3 Tablespoons sugar 1 Teaspoon vanilla extract 1 Carton low-fat sour cream -- (8-ounce) 1 Carton fat-free sour cream -- (8-ounce) 1. Preheat oven to 350F. 2. To prepare the crust, combine the first 3 ingredients in a bowl. Firmly press the crumb mixture into the bottom and 2 inches up the sides of a 9-inch springform pan coated with cooking spray. Bake at 350F for 10 minutes, and cool the crust on a wire rack. 3. To prepare filling, combine cottage cheese, 1 1/2 tablespoons vanilla, salt, and cream cheeses in a food processor; process 1 minute or until smooth. Add eggs and egg white, 1 at a time, pulsing after each addition. Add 1 cup sugar; process just until blended. 4. Pour the cheese mixture into the prepared crust, and bake at 350F for 50 minutes or until the cheesecake is almost set Remove the cheesecake from oven, let stand 10 minutes. Increase oven temperature to 450F. 5. To prepare topping, combine 3 spoons sugar and the remaining ingredients. Spread evenly over cheesecake. Bake cheesecake at 450F for 5 minutes or set. Cool completely on wire rack. Cover and chill 8 hours. Yield: 12 servings (serving size: 1 slice). NI that came with recipe: CALORIES 300 (29% from fat); FAT 9.6g (sat 5.5g, mono 2.9g, poly 0.6g); PROTEIN 11.8g; CARB 38.9g; FIBER 0.4g CHOL 83mg; IRON 0.7mg; SODIUM 508mg; CALC 128mg Would = 7 Pts. Converted by MC_Buster. KES_02 Apr 99 Per MasterCook using specific ingreds listed: 263 cals, 8,9g fat (29.6%CFF), fiber unknown (lf grahams have < 1 g fiber per 2 sheets) = 6 points (if fiber is 0-2.5 g) 6-7 points From Janestarr@home.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spaghetti And Tomato Salad With Dill Yogurt Dressing Recipe By :Gourmet Magazine Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Pound spaghetti 1 1/2 cucumbers -- divided use 1 Large garlic clove 1/4 Teaspoon salt 1/2 Cup plain low-fat yogurt 1/2 Cup well-shaken buttermilk 1/4 Cup fresh dill sprigs -- chopped 3/4 Pound vine-ripened cherry tomatoes 1/2 Cup Kalamata or other brine-cured black olives -- pitted In a 6-quart kettle bring 4 quarts salted water to a boil for spaghetti. Peel and seed 1 cucumber and shred on large holes of grater. Squeeze shredded cucumber in a clean kitchen towel to remove excess liquid. Seed and dice remaining half cucumber. Chop garlic and mash to a paste with salt. In a large bowl stir together shredded and diced cucumber, garlic paste, yogurt, buttermilk, all but 1 tablespoon dill, and salt and pepper to taste. Halve or quarter tomatoes and cut olives into thin slices. In a bowl stir together tomatoes, olives, and remaining tablespoon dill and season with salt and pepper. Cook spaghetti in boiling water until al dente and drain in a colander. Rinse spaghetti under cold water to stop cooking and drain well. Add spaghetti to yogurt mixture and toss to coat. Serve spaghetti topped with tomato mixture. Source: "Noodle Dishes by Sara Moulton" S(Collection): "Cooking Live(www.foodtv.com/) on 19 Aug 1999" From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spaghetti Liguria With Bacon Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup Low-Salt Chicken Broth 3/4 Cup Chopped Sun-Dried Tomatoes 1 Teaspoon Water 1/2 Teaspoon Cornstarch 1/2 Teaspoon Chipotle Sauce 3/4 Cup Canadian Bacon 1 Teaspoon Vegetable Oil 4 Cups Cooked Spaghetti 2 Teaspoons Olive Oil 1/2 Cup Egg Beaters(r) 99% egg substitute 1/4 Cup Grated Fresh Parmesan Cheese 1/2 Cup Chopped Fresh Chives 2 Tablespoons Pine Nuts -- Toasted 1/2 Teaspoon Salt Green Onion -- Optional Combine broth and sun-dried tomatoes in a small saucepan; bring to a boil, and cook 4 minutes or until reduced to 1/2 cup. Combine water and cornstarch; stir well, and add to pan. Stir in chipotle sauce; bring to a boil, and cook 1 minute, stirring constantly. Remove from heat, and set aside. Saute Canadian bacon in vegetable oil over medium heat until bacon is brown and loses its moisture. Combine spaghetti and olive oil in a medium bowl, and toss well. Add sun-dried tomato mixture, Canadian bacon, and next 5 ingredients (egg substitute through salt); toss well. Garnish with green onions if desired. Serve immediately. Note: Be sure the pasta and tomato mixture is very hot so the egg substitute will cook when it is added. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spiced Baked Potato Chips Recipe By :Betsy Burtis Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 russet potatoes -- thickly sliced 1 teaspoon Can't Believe It's Not Butter Light chili powder cheese I sliced some russet potatoes into thick slices - probably 1-2 to 3/4" boiled them in some salted water until just tender. Drained the water and tossed with 1 tsp of I Can't Believe It's Not Butter Light and chili powder. Lay slices on a baking sheet and sprinkle some cheese of choice (I think I used some Fontina I had laying around) and broil. - - - - - - - - - - - - - - - - - - - NOTES : They turned out very well. I think it's very versatile - use whatever herb or spice you want and whatever cheese seems to complement the herb/spice. * Exported from MasterCook * Spicy Crusted Swordfish With Citrus Walnut Sauce Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Fruit Low Fat Pasta Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons Bread Crumbs, Seasoned 1/2 Teaspoon Ground Cinnamon 1/2 Teaspoon Ground Ginger 1/2 Teaspoon Pepper 1/4 Teaspoon Salt 1/4 Teaspoon Ground Cumin 3 Teaspoons Extra-Virgin Olive Oil 4 Swordfish Steaks -- 1 Inch Thick 1 Cup Water 2/3 Cup Uncooked Couscous 1/2 Teaspoon Grated Lemon Rind 1 Tablespoon Fresh Lemon Juice 1/4 Teaspoon Salt 1 Tablespoon Chopped Fresh Mint 1/2 Cup Currants 1 Teaspoon Grated Orange Rind 1/2 Cup Fresh Orange Juice 2 Tablespoons Walnuts -- Coarsely Chopped 1 Tablespoon Honey Cherry Tomatoes -- Optional Combine first 6 ingredients in a bowl. Stir in 1 teaspoon oil. Rub spice mixture over both sides of swordfish. Cover and chill 30 minutes. Bring water to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Stir in lemon rind, lemon juice, 1/4 teaspoon salt, and mint. Set aside; and keep warm. Combine 1 teaspoon oil, currants, orange rind, orange juice, walnuts, and honey in a small saucepan. Bring to a simmer. Set aside; keep warm. Heat 1 teaspoon oil in a large nonstick skillet over medium high heat. Add swordfish, and saute 5 minutes on each side or until fish flakes easily when tested with a fork. Serve with couscous, and drizzle with sauce. Garnish with cherry tomatoes, if desired. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Rice With Vegetable Kebabs Recipe By :Del Monte Foods: Five a Day Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grilled, Smoked, Bbq Low Fat Rice Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- *RICE: 1 tablespoon olive oil 1 large onion -- finely sliced 2 cloves garlic -- crushed 1 bay leaf 4 whole dried clove buds 1 tablespoon garam Marsala 1 tablespoon turmeric 9 ounces basmati rice (white or brown) 1 1/2 pints water 3 ounces Giant Raisins 3 ounces Dried Apricots -- chopped 2 ounces toasted flaked almonds -- for garnish *KEBABS: 8 ounces zucchini (courgettes ) 8 large cherry tomatoes 1 large red onion 8 whole button mushrooms 1 green bell pepper 1 red bell pepper 1 tablespoon olive oil 1 tablespoon lemon juice 1 tablespoon chopped fresh thyme salt and pepper 1 tablespoon fresh thyme leaves -- for garnish 1. Prepare the Rice: Heat oil in a saucepan and fry the onion until softened. Add garlic, bayleaf, cloves, garam marsala, turmeric and a pinch of salt. Cook with onions for 2-3 minutes. Add rice to the pan and toss together until the grains of rice are coated in the spices. Pour in water, add raisins and apricots. Cover and simmer for 10 - 12 minutes until the water has been absorbed and the rice is tender. Increase cooking time by 10 minutes when using brown basmati rice. 2. Meanwhile, prepare the vegetables for skewering. Cut the zucchini into round-slices as thick as a button mushroom is tall. Cut the onion into 8 wedges: Peel outer skin from onion but do not cut the root end; it will help hold the onion together while it cooks. Cut the bell peppers into 1 or 1-1/2 inch pieces. 3. Meanwhile, preheat the grill or broiler. Thread alternate pieces of zucchini, tomato, red onion, mushroom and the peppers onto skewers. BASTING SAUCE: mix together the olive oil, lemon juice and thyme and brush over kebabs. Season with salt and pepper. GRILL and cook until vegetables are tender, basting and turning regularly. 4. Plate the rice; garnished with almonds. Serve kabobs on top and garnish with fresh thyme. Calories: 613; 18g fat (28% cff); 13g fiber. (Without almonds: cals: 530; 11g fat (17%); 11g fiber) Cuisine: "Vegetarian" Source: "Advertisement July 1999" S(Collector): "Hanneman" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Dry roast or pan to taste slivered almonds; cool and crush. * Exported from MasterCook * Spinach Salad With Fruit And Honey Recipe By :Jeanne Jones 1999 Serving Size : 4 Preparation Time :0:10 Categories : Eat-Lf Mailing List Low Fat Salads Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Cups torn spinach 1 Medium apple or pear -- cored, coarsely chopped 1/4 Cup seedless red grapes -- halved 1/4 Cup sliced celery 1/4 Cup nonfat plain yogurt 1 Tablespoon honey 1/4 Teaspoon grated lime peel In a salad bowl, combine the spinach, apples or pears, grapes and celery set aside. In a small bowl, stir together the yogurt, honey and lime peel. Drizzle over the spinach mixture. Gently toss until lightly coated. Source: "Healthy Ideas: Make-OVers" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Jeanne Jones has revised this recipe until it's nearly fat free. 62 Calories; 0.4 g. Fat (5% of calories); 2.4 g. Fiber. * Exported from MasterCook * Stacked Crepe - Spinach Torte Recipe By :Cooking Light April 1999 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pancakes, Waffles, Crepes Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon olive oil 2 garlic cloves -- minced 1/2 teaspoon dried basil 1 can diced tomatoes -- (14 oz), undrained 3/4 cup fat-free ricotta cheese 1/4 teaspoon salt 1 package frozen chopped spinach -- thawed, (10-ounce) drained -- and squeezed dry 7 Basic Crepes Cooking spray 1/2 cup shredded provolone or Parmesan cheese -- (2 ounces) cheese -- divided Preheat oven to 425F. Heat oil in a large nonstick skillet over medium heat. Add garlic; saute 1 minute. Add basil and tomatoes; bring to a boil. Cook 4 minutes or until most of liquid evaporates. Spoon into a bowl; reserve 1/4 cup. Add ricotta cheese, salt, and spinach to remaining tomato mixture; stir well. Place 1 crepe in a 9-inch pie plate coated with cooking spray; top with 1/3 cup spinach mixture and 1 tablespoon provolone cheese. Repeat layers, ending with a crepe. Spoon reserved 1/4 cup tomato mixture over top; sprinkle with remaining cheese. Bake at 425F for 15 minutes or until thoroughly heated. Yield: 4 servings (serving size: 1 wedge). CALORIES 221 (26% from fat); FAT 6.3g; PROTEIN 19.3g; CARB 22.6g; FIBER 3.4g; CHOL 66mg; IRON 3mg; SODIUM 691mg; CALC 371mg From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Steamed Pears With Ginger Marmalade Glaze Recipe By :Mary Taylor Delicious! Feb 1999 Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup orange marmalade 1 1/2 Teaspoons minced ginger 4 Tablespoons orange juice -- divided use 6 semi-ripe Bartlett Pears In a small bowl, combine the marmalade, ginger and 2 tablespoons orange juice. Peel the pears, leaving their stems intact. Brush fruit with the remaining orange juice. Slice the top off each pear about 1/2 inch below the base of the stem, producing a "cap"; set caps aside. If the pears do not stand upright, slice a thin layer off the bottom of the fruit. Then, with a paring knife, core the pears, leaving the blossom ends intact. Spoon a small amount of the marmalade mixture into each pear, then return the caps. Arrange the pears on a heatproof plate and drizzle the remaining marmalade mixture over the fruit. Place the plate in the top of a steamer over rapidly boiling water. Cover and steam until the pears are just tender, 8 to 15 minutes, depending on the pears' ripeness. Cool, then chill, covered. Spoon the glaze of the pears before serving. Description: "An elegant and quick dessert served chilled and garnished with mint." Cuisine: "Fruit" Source: "Delicious! Feb 1999" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Mary Taylor is the author several books including New Vegetarian Classics.