* Exported from MasterCook * Summer Stew With Couscous Recipe By :Desperation Dinners by Beverly Mills and Alicia Ross 8/99 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Soups & Stews Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 14 1/2 Oz Ca vegetable broth -- divided 1 3/4 Cups couscous 1 Tablespoon olive oil 1 1/2 Cups chopped sweet onion 1 Pound zucchini 2 Teaspoons minced garlic 1 Pound yellow squash 1 Pound ripe tomatoes 1 Cup packed fresh basil leaves 1/4 Teaspoon salt -- or to taste 1/8 Teaspoon ground black pepper -- or to taste Pour 1 cup broth and 1 1/4 cups water in a 2-quart or larger saucepan; bring to a boil. Stir in couscous. Cover pot; remove from heat. Let stand for 5 minutes. Meanwhile, heat oil over medium heat in an extra-deep, nonstick 12-inch skillet that has a lid. Peel and coarsely chop onion, adding it to the pan as you chop. Cook, stirring from time to time. While onion cooks, rinse zucchini; cut into 1/4-inch slices. Add to pan. Add remaining 3/4 cup broth to pan. Add garlic. Cook, stirring from time to time. Rinse yellow squash; cut into 1/4-inch slices, adding to pan as you slice. Stir occasionally. Core tomatoes but do not peel. Cut into bite-size pieces, adding them to the pan as you cut. Cover pan. Coarsely chop basil; add to pan. Add salt and pepper. Cover pan; cook, uncovering to stir from time to time, about 5 minutes or until squash are tender but not mushy. Serve at once over a bed of hot couscous. Per serving: 404 calories; 5g fat (10 percent calories from fat); 9g fiber. S(Collection): "Pat Hanneman (kitpath@earthlink.net) on 21 Aug 1999" - - - - - - - - - - - - - - - - - - - NOTES : Today's quick, low-fat recipe for summer stew was born out of just such desperation. It's designed to use up a lot of vegetables without bogging you down in front of the stove. Feel free to add extra beans, corn or peas from the overflowing supply that you may have on your hands. You can substitute chicken broth for vegetable broth in this recipe. If you don't have couscous, use rice. The stew is also delicious garnished with a sprinkling of Parmesan cheese. too many veggies on hand? try this desperation dinner * Exported from MasterCook * Sweet Potato And Corn Chowder Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 Pound sweet potato -- (1 medium) Water 1 Teaspoon butter -- may be tripled 1 Cup sweet white onions -- finely chopped 2 Cups chicken broth -- or vegetable broth 1 1/2 Cups frozen shoepeg corn Salt Fresh nutmeg (optional) Peel and dice the potato. Place it in a small saucepan and add enough water to just cover. Bring to a boil over high heat, cover, and turn the heat to medium. Simmer for 15 minutes, until the potato is quite tender. While the potato is cooking, melt the butter in a 2-quart or larger pot over medium heat. Add the onion, and cook until transparent. Add the chicken broth, turn the heat up, and bring to a boil. Add the frozen corn, and bring to a boil again, then turn the heat low and simmer, covered. When the potatoes are ready, puree them in their cooking water with a fork or potato masher. Add them to the simmering corn mixture. Add salt to taste. Cook on low for 20 to 25 minutes, until the corn is tender. Serve immediately, grating fresh nutmeg into each bowl if you wish. Cuisine: "American South" Source: "Butter Beans to Blackberries: Recipes From the Southern Garden by Ronni Lundy (North Point Press)" S(Review): "Commentary by Peter Franklin (Cookbook Nook) Aug 1999" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Do not go running around looking for the shoepeg corn Ronni Lundy calls for in this recipe from "Butter Beans to Blackberries." You are not likely to find it. Shoepeg is a variety of white sweet corn that is "nearly extinct," according to Seeds Blum, a Boise, Idaho, seed company specializing in heirloom varieties. Any package or can of white sweet corn will suffice here. Also, pumpkin or winter squash may be substituted for the sweet potato. * Exported from MasterCook * Sweet Potato Bean Stew Recipe By :Mirkin's Diet Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Mexican & Southwestern Soups & Stews Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 onion -- chopped 1 green pepper -- chopped 2 Cloves garlic -- chopped 1 Cup vegetarian bouillon 2 Medium sweet potatoes -- cut into 1/2" cubes 1 14 Ounce Can Mexican style stewed tomatoes 1 Can red beans (small beans) -- drained and rinsed 1 Tablespoon chili powder 1 Pinch cayenne -- or to taste 1/4 Cup chopped cilantro Cook the onion, pepper and garlic in the bouillon to soften, about 5 minutes. Add the sweet potatoes, tomatoes, beans, chili powder and cayenne, bring to a boil and simmer 15-20 minutes, or until the sweet potatoes are tender. Mash some of the vegetables a little if you wish to thicken the stew. Stir in the cilantro and adjust the seasonings to your taste. Serve hot or at room temperature. 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: 211 calories, 1g fat (6%); 11g fiber. * Exported from MasterCook * Tandoori Style Grilled Vegetables Recipe By :Donna Deane, LA Times Editor, 1997 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grilled, Smoked, Bbq Indian Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup bottled tandoori paste 1/3 Cup plain nonfat yogurt 2 Cloves garlic -- minced 1/2 Teaspoon ground cumin 12 Small unpeeled red boiling potatoes -- quartered Salt 2 Large white onions -- each cut into 12 wedges 1 Small cauliflower, head -- trimmed and broken up into florets 4 roma tomatoes -- quartered 1 green bell pepper -- seeded and cut into -- 2-inch pieces Minced cilantro Lemon or lime wedges 1. Stir together tandoori paste, yogurt, garlic and cumin in small bowl to make tandoori yogurt. Set aside. 2. Cook potatoes in boiling salted water about 2 minutes. Drain and set aside. 3. Cook onion wedges on grill pan sprayed with nonstick cooking spray until browned and charred in spots, about 15 minutes. Brush with tandoori-yogurt mixture during last few minutes of cooking, then turn and brush other side with mixture. Keep onions warm while grilling remaining vegetables. 4. Spray potatoes, cauliflower, tomatoes and bell pepper with nonstick cooking spray and season lightly to taste with salt. Grill vegetables separately: cauliflower about 15 minutes, potatoes 8 to 10 minutes, bell pepper pieces 8 to 10 minutes, and tomatoes 3 to 5 minutes. Brush each vegetable with tandoori yogurt during last few minutes of grilling. 5. After all vegetables are grilled, place grilled onion wedges on 4 plates, then spoon remaining vegetables over them. Sprinkle with minced cilantro. Serve with lemon or lime wedges. Calories: 350, 1g fat, 12g fiber. Description: "Fresh vegetables grilled golden brown then brushed with a sauce made from bottled tandoori paste and yogurt." From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Fresh vegetables grilled golden brown then brushed with tandoori yogurt sauce make a low-fat dish with an Indian edge. The sauce is quick and simple: Combine tandoori paste with nonfat yogurt, garlic and cumin. *Just brush it over the vegetables during the last few minutes of cooking. It's best to grill each vegetable separately so it can be cooked to just the right degree of doneness. Spray both the grill pan and the vegetables with nonstick cooking spray to prevent sticking while keeping the fat to a minimum. The vegetables look best when spooned onto a bed of grilled onion wedges and sprinkled with minced cilantro. A squeeze of lemon or lime heightens the flavor. You may want to accompany the vegetables with steamed long-grain brown or white basmati rice. * Exported from MasterCook * Tandoori Sweet Potatoes With Raita And Pilau Recipe By :BHG Serving Size : 4 Preparation Time :0:25 Categories : Eat-Lf Mailing List Indian Low Fat Sweet Potatoes & Yams Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Pounds sweet potatoes or yams CURRY BUTTER (divided use): 1 1/2 Tablespoons unsalted butter -- may be doubled 1 Tablespoon garam masala or curry powder -- may be doubled PILAU: 1 Small onion -- chopped 1 Cup basmati rice 2 Cups water 1/3 Cup snipped dried apricots or assorted dried fruit 1/4 Cup slivered almonds -- toasted RAITA: 8 Ounces plain yogurt 1 Tablespoon snipped fresh cilantro Peel potatoes and cut into 1/2-inch slices. In a small bowl, melt the butter; add curry powder or garam masala and stir. Add potato slices and toss to coat. Reserve remaining butter. Grill potatoes, covered, over medium heat for 15 to 18 minutes or until tender, turning occasionally. Meanwhile, for the pilau, in a large saucepan, heat the remaining curry-butter over a medium setting. Add onion; cook about 3 minutes or until tender. Add the rice; cook and stir for 3 to 4 minutes more or until the rice begins to brown. Carefully add the water. Heat to boiling; reduce heat. Simmer, covered, about 15 minutes or until the liquid is absorbed and the rice is tender. Remove from heat. Stir in apricots, almonds and salt and pepper to taste. cover and let stand for 5 minutes. RAITA: combine yogurt and cilantro in a small bowl; season with salt and pepper if desired. Serve the sweet potatoes with the pilau and raita. Per serving: 451 calories, 13g fat (25% CFF), 6g fiber. Description: "Grilled Vegetarian Entree with side dishes" Cuisine: "Vegetarian" Source: "Better Homes and Gardens Fresh and Simple: Casual Cookouts 1999" S(Collection:): "kitpath@earthlink.net 8/99" Start to Finish Time: "0:40" T(Grill): "0:15" From Pat_H - - - - - - - - - - - - - - - - - - - Serving Ideas : Mango sorbet dessert. NOTES : Sweet potatoes are great on the grill. Spiced with curry butter, served with yogurt sauce and a fruit and nut pilaf. * Exported from MasterCook * Teriyaki Tofu Burgers Recipe By :Donna Deane: Low-Fat Cooking Serving Size : 4 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Low Fat Spreads & Sandwiches Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 Cup light soy sauce 1/3 Cup frozen pineapple concentrate -- thawed 2 Tablespoons ketchup 1 Tablespoon light brown sugar -- packed 2 green onions -- chopped 1 Teaspoon ginger root -- minced 1 Clove garlic -- minced 1 Teaspoon lemon juice 1/4 Teaspoon sesame oil 1 Tablespoon toasted sesame seeds 4 Slices fresh pineapple 12 1/3 Ounces extra-firm low-fat tofu Salt 4 Kaiser rolls -- split and toasted 2 Cups alfalfa sprouts -- see caution 4 tomato slices Iceberg lettuce Cut tofu into quarters lengthwise then in half crosswise. Whisk together soy sauce, pineapple concentrate, ketchup, sugar, onions, ginger, garlic, lemon juice, sesame oil and sesame seeds. Grill pineapple slices over medium heat, brushing often with sauce, until pineapple is brown and tender, 2 to 3 minutes each side. Gently set tofu slices on grill and brush with sauce. Carefully turn several times so tofu browns evenly, brushing with sauce. Grill 2 to 3 minutes per side. Lightly season with salt. To serve, place 2 grilled tofu slices on each toasted bun, top with grilled pineapple slice, sprouts, tomato slice and lettuce. Calories: 305; 1,025 mg sodium; 4 grams fat; 0.82 gram fiber. CAUTION: **1999: The U.S. Food and Drug Administration has found raw sprouts to be carriers of food-borne illness and recommends those at high-risk for developing illness, such as children and the elderly, avoid them. Source: "LA Times, 11-aug-99" Start to Finish Time: "0:15" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : For something different from the backyard grill, try tofu. This high-protein, low-fat sandwich is flavored with an easy-to-make teriyaki sauce. Shop for extra-firm tofu; it holds its shape whether set on the grill or layered with lettuce and tomato on a burger bun. This is one burger that won't leave you feeling stuffed. And with its tangy sauce, it may win over a few more adventuresome burger eaters. * Exported from MasterCook * Three Greens Salad With Garbanzos Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Low Fat Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Cups Cooked Farfalle Or Bow Tie Pasta 4 Cups Arugula -- Trimmed 2 Cups Radicchio -- Thinly Sliced 2 Medium Endive -- Quartered And Sliced 19 Ounces Chickpeas 6 Tablespoons Balsamic Vinegar 1/4 Cup Low-Salt Chicken Broth 2 Tablespoons Extra-Virgin Olive Oil 1/4 Cup Chopped Fresh Parsley 2 Ounces Parmigiano-Reggiano Cheese -- Shaved Combine first 5 ingredients in a large bowl; toss well. Combine vinegar, broth, and oil; stir well with a whisk. Pour over pasta mixture; toss gently to coat. Sprinkle with parsley and cheese. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tofu (Soy-bean Curd) With Spinach Recipe By :Asoka on February 02, 1997 at www.infolanka.com Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Tofu Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound lowfat tofu (Bean curd) -- 1/2-inch cubes 1 Pound Spinach (Nivithi) -- fresh or frozen 1 Teaspoon chili powder -- may be doubled 1/2 Teaspoon turmeric 2 Teaspoons curry powder 2 Tablespoons cooking oil 1 Medium onion -- chopped 2 green chilli peppers -- chopped, optional 2 Cloves garlic -- minced, optional 4 curry leaves -- optional 1 Tablespoon soy sauce 3 Cups hot cooked rice -- for serving Heat 2 tbsp of oil in a shallow pan, under medium heat. Add the tofu cubes and fry until light brown on both sides. Remove the tofu from the pan. Add the remaining tbsp of oil to the pan and lower the flame. Next add the chilli powder, curry powder and the turmeric and fry for about 30 seconds. Add the onion, the curry leaves, the garlic and the green chillies and fry for another 4 minutes. Now, add the spinach to the pan and fry for about 1-2 minutes. Next, add the fried tofu and stir carefully. If you used fresh spinach then you will need to add about 1/4 cup of water to the pan. Stir in the Soy sauce and add salt to taste. Cook for another 2 minutes. Serve hot, with rice. Source: "Posted by Asoka on February 02, 1997 at www.infolanka.com/" From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tofu Frosting Recipe By :Sanaa, cooking advisor for Cooking Forum Review Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Low Fat Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces lite silken tofu 1/4 cup maple syrup 2 tablespoons orange liquor Puree in a food processor until smooth. You can use vanilla extract instead of orange liquor or almond extract, it is really up to you. Also to color it some time I use 1/4 cup of boiled beet and puree it with the tofu, it gives the frosting a nice color. Some time for lite texture I fold this cream into fat free Cool Whip. I hope you would enjoy this cream. >From Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tomato And Lemon Preserves Recipe By :You Say Tomato by Joanne Weir (1998) Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Pounds small ripe tomatoes -- see directions 4 Cups sugar 8 2 Inch Piece lemon peel -- zest only 1 lemon -- thinly sliced Prepare tomatoes: Use small ripe red or yellow tomatoes or a combination; peel and core. Place tomatoes, sugar and lemon peel in a bowl. Stir together, being careful not to break the tomatoes. Cover with plastic wrap and let stand in the refrigerator overnight. The next day, drain off the juice and place it in a saucepan. Discard the lemon peel. Bring to a boil and continue to boil until the mixture reaches the thread stage (215F). Add the tomatoes and sliced lemon and cook until the jam is clear and thick, 10 to 20 minutes. Meanwhile, wash and sterilize the jars. Fill jars with the jam. Seal. Wipe jars and store. TIP: To sterilize the jars, wash them in hot soapy water. Rinse well. Bring a large pot of water to a boil. Add 4 half-pint jars and lids and boil 1 minute. Remove with tongs and drain. Yield: "4 cups" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Spread on hot scones, toasted English muffins, or toast. No need to process the preserves in a water bath - but do sterilize the jars and seal. Store up to 6 months. * Exported from MasterCook * Tomato Preserves #2 Recipe By :Grandmother Owens Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups tomato -- pulp 6 cups sugar cinnamon Scald tomatoes, peel, and squeeze out all the water and seed. Put pulp in a colander to drain. To five or six cups of tomatoes, add an equal amount of sugar. Cook slowly until thick as you want. Stir frequently to prevent sticking and burning. Flavor with cinnamon. Seal in sterilized jars. From "Deborah Kirwan" - - - - - - - - - - - - - - - - - - - NOTES : The recently posted tomato and lemon jam recipe reminded me of the tomato preserves that my grandmother used to make. She was such a perfectionist about everything and had so much patience, that her tomato preserves had absolutely no seed in them. I'm not that careful, but the preserves taste just as wonderful. Here's her recipe: * Exported from MasterCook * Tomato Stuffed Roasted Eggplant With Feta Recipe By :Cooking Light Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Medium Eggplants -- Halved Lengthwise 1 1/4 Cups Plum Tomatoes -- Sliced 1 Tablespoon Olive Oil 1 Tablespoon Chopped Fresh Rosemary 1 Tablespoon Chopped Fresh Basil 1/4 Teaspoon Salt 1/8 Teaspoon Pepper 2 Garlic Cloves -- Minced 1/4 Cup Crumbled Lowfat Feta Cheese Basil Sprigs -- Optional Preheat oven to 500F. Cut each eggplant half lengthwise into 1/4 inch thick slices starting 1 inch from stem end. Place eggplant halves on a baking sheet. Gently press slices open; place tomato slices between eggplant slices. Brush oil over eggplant; sprinkle with rosemary, chopped basil, salt, pepper, and garlic. Bake at 500F for 15 minutes; sprinkle with cheese. Bake an additional 4 minutes or until cheese begins to brown. Garnish with basil sprigs, if desired. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Uptown Roasted Pepper Grills Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Spreads & Sandwiches Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Medium Zucchini -- Sliced Lengthwise 2 Medium Yellow Squash -- Sliced Lengthwise Vegetable Cooking Spray 1 Tablespoon Chopped Fresh Oregano 1 Tablespoon Chopped Fresh Basil 1/4 Teaspoon Pepper -- Divided 1/8 Teaspoon Salt 2 Pounds Red Bell Peppers -- Roasted And Peeled 2 Submarine Rolls 1 Garlic Clove -- Halved 12 Medium Basil Leaves 4 Teaspoons Red Wine Vinegar 1 Teaspoon Extra-Virgin Olive Oil 4 Slices Lowfat Mozzarella Cheese, Part Skim Milk Basil Sprigs Combine zucchini and yellow squash in a large bowl; lightly coat with cooking spray, and toss well to coat. Sprinkle oregano, chopped basil, 1/8 teaspoon pepper, and salt over squash mixture; toss well to coat. Preheat broiler. Arrange zucchini and squash sliced in a single layer on a baking sheet coated with cooking spray. Broil 3 minutes or until tender and brown. Cut roasted bell peppers into 1 inch thick strips and set aside. Cut submarine rolls in half lengthwise. Rub cut sides of garlic over cut sides of rolls. Place rolls, cut side up, on baking sheet. Divide bell pepper strips, zucchini, yellow squash, and basil leaves evenly on roll bottoms. Drizzle vinegar and oil evenly over sandwiches, and sprinkle with 1/8 teaspoon pepper. Place 1 mozzarella cheese slice over each sandwich, and broil 2 minutes or until cheese melts. Garnish with basil sprigs; if desired. From Sherilyn - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Washing And Storing Greens Recipe By :Cooking Smart by Sharon Tyler Herbst Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- lettuce The general rule when buying lettuce or other greens is to look for those that are crisp and free of blemishes. They should smell fresh, never sour. Greens will last longer if they're washed as soon as you get them home. The easiest way to clean greens is to put them in a sink or large container full of cold water. Swish the greens around with your hands, then let them stand for a few minutes for the dirt to sink to the bottom. All greens must be thoroughly dried before using or storing. I use a salad spinner (the best $15 investment I ever made). Rather than overload the spinner, do the greens in batches. They can also be blotted dry with paper towels or a cotton dish towel. Wrap clean greens loosely in paper towels, then put them in a tightly sealed plastic bag. Remove as much air as possible from the bag before sealing it. Greens prepared and stored in this manner can be refrigerated for up to a week. Description: "Healthy Cooking Tip" S(Collection:): "Diabetic Newsletter - August 13, 1999" From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Watermelon Granita' Filled Lime Cups Recipe By :Chef Gale Gand of the Brasserie T in Northfield, IL. Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 limes -- reserve 2 tbs juice 1 cup sugar 2 cups water 4 cups watermelon cubes 1/2 cup currants -- or raisins crushed ice -- optional To make lime cups: Cut limes in half lengthwise; cut around pulp of each half with sharp knife, leaving peel intact. Scoop out pulp, using spoon to loosen pulp from peel, and reserve 2 tbs lime juice for granita. Set lime cups aside. Stir together sugar and water in small saucepan; heat to boiling. Cool slightly. Place watermelon in container of food processor; pulse to puree watermelon. Place colander over bowl; pour pureed watermelon into colander to strain out seeds, forcing watermelon through with back of spoon, if needed. Stir reserved lime juice and cooled sugar mixture into pureed watermelon. Pour into 13 x 9 x 2 pan; freeze until firm, about four hours. To serve scrape watermelon mixture with spoon to make granita. Stir in currants for seeds. Mound granita in lime cups; serve on bed of crushed ice. From Marta Martin - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Watermelon Smoothie Recipe By :Adapted From Another Recipe InThe Mayo Clinic Williams-Sonom Serving Size : 1 Preparation Time :0:05 Categories : Beverages Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup watermelon -- cut into chunks 1/2 banana -- cut into pieces 2 2/3 Tablespoons orange juice -- 3 fl. oz. 2 Tablespoons plain nonfat yogurt 1 1/2 Teaspoons unprocessed wheat bran 1 Ounce skim milk In a blender, combine the cantaloupe, banana, OJ, yogurt, and bran. Blend until smooth, about 20 seconds. Divide between 2 glasses and serve. I used frozen fruit chunks and let then stand (in the blender) at room temperature for about 30 minutes before blending. I sometimes add a few splashes of skim milk to soften the consistency. Description: "Lowfat, Nutrient-rich Way To Start Your Day" Source: "JaneStarr@home.com's Adaptation" Start to Finish Time: "0:05" From Janestarr@home.com - - - - - - - - - - - - - - - - - - - NOTES : Here's something that I concocted this morning. It's yummy! Per book using cantaloupe (1/4 melon): 138 cals, < 1 g fat, 3 g fiber = 2 WW Points Per MCusing watermelon: 142 cals, 1 g. fat (7%CFF), 3 g. fiber= 2 WW Points * Exported from MasterCook * Watermelon Strawberry Mint Salsa Recipe By :Chef Marty Blitz Serving Size : 4 Preparation Time :0:25 Categories : Eat-Lf Mailing List Fruit Low Fat Salsa Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup watermelon -- diced and seeded 3/4 cup strawberries -- diced 1/4 cup red onion -- diced 2 tablespoons jalapeno -- diced 2 tablespoons fresh mint leaves -- finely chopped 2 tablespoons olive oil 1 tablespoon lime juice 1 teaspoon sugar Gently stir together all ingredients. Let stand to blend flavors, about one hour. From Marta Martin - - - - - - - - - - - - - - - - - - - NOTES : Chef Blitz sez: For a dynamite combination, serve salsa with grilled chicken breasts seasoned with jerk marinade or jerk seasoning before cooking. NOTE: This is a condiment and will be served with a lowfat dish, such as skinless chicken breasts. * Exported from MasterCook * Whole Wheat Popovers Recipe By :Gourmet Serving Size : 6 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup all-purpose flour 1/3 Cup whole wheat flour 2 Tbsp walnuts 2 Lg eggs 3/4 Cup 1% low-fat milk 1/4 Cup water 1/2 Tsp salt 1. Preheat oven to 375F. Spray six 2/3 c popover tins or nine 1/2 c muffin tins with vegetable oil spray. 2. In a food processor blend flours and 2 tbsp walnuts until walnuts are ground fine. In a bowl whisk together eggs, milk, water, flour mixture, and salt until combined well but still slightly lumpy. 3. Divide batter among tins. Bake in lower third of oven 45 minutes. Popovers will not rise as much as classic version because of walnuts. Cut a slit 1/2" long on top of each popover with a small sharp knife and bake 8 minutes more. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 1 WW point We had a nice dinner tonight of a takeout roasted chicken, corn on the cob, garlic mashed potatoes and popovers. I have finally brought my garlic mashed potatoes to perfection (IMHO_vbg!) and the trick is to mix a couple of tablespoons of garlic herb cheese in with the milk and butter. Yum, yum! This was a great popover recipe, the walnut flavors are subtle, yet distinct. I suspect you could substitute any favorite nut. I was amazed to find they are only 1 Weight Watcher point per popover! I did not cut mine open and continue baking because I like my popovers a little moist inside. * Exported from MasterCook * Wilted Greens With Dried Tomatoes And Pasta Recipe By :BHG Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Ounces orecchiette pasta -- or 1 1/2 cups dried small pasta 1 Clove garlic -- thinly sliced 1/3 Cup sun-dried tomato halves -- soaked 1 Tablespoon olive oil 6 Cups torn fresh spinach leaves 1/8 Teaspoon salt 1/8 Teaspoon coarsely ground pepper 1/4 Cup crumbled feta cheese In a large saucepan cook pasta adding garlic the last 4 minutes of cooking; drain. Return pasta and garlic to the pan. Meanwhile, drain tomatoes. Cut tomatoes into strips. Add tomato strips, oil, spinach, salt and pepper to pasta in pan; toss gently to combine. Cover pan for 2 minutes or until greens are slightly wilted. To serve, sprinkle with feta. Source: "Better Homes and Gardens Fresh and Simple: Vegetable Dinners" Start to Finish Time: "0:25" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Beet greens or Swiss chard may be substituted. To rehydrate dried tomatoes, soak in boiling water until pliable; about 5 minutes. Snip into the needed shape. * Exported from MasterCook * Zucchini And Potato Frittata Recipe By :High Vitality Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound potatoes -- peeled and diced 1 Teaspoon olive oil 1 Small onion -- finely chopped 1 Large garlic clove -- crushed 2 Small zucchini -- thinly sliced apple juice -- optional 2 Tablespoons chopped fresh tarragon 1 Cup Egg beaters(r) 99% egg substitute -- or equivalent 1 Pinch nutmeg or mace -- optional salt and ground black pepper 1 Cook the potatoes in boiling, salted water for about 5 minutes. 2 Heat the oil in a large frying pan which can also be used under the broiler. Add the onion and cook gently for 3 to 4 minutes, until it is beginning to soften. Add the potatoes, garlic and zucchini to the pan. Cook for about 5 minutes more, shaking the pan occasionally to prevent the potatoes from sticking to the bottom, until the zucchini are softened and the potatoes are lightly browned. (A small amount of apple juice may be added to the pan to prevent sticking. The apple juice will darken and sweeten as it cooks.) 3 Stir the tarragon into the eggs and season with salt and pepper. Pour the eggs over the vegetables in the pan and cook over moderate heat until the underside of the tortilla is set. Meanwhile, preheat the broiler. 4 Place the pan under the broiler and cook for a few minutes more, until the top of the tortilla has set. Cut into wedges and serve from the pan. Per Serving: 178 calories; 4g fat (17%), 3g fiber. Copyright: "1996 Maggie Pannell (Smithmark), The High Vitality Cookbook" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Original recipe called this a Tortilla, used whole eggs, and did not mention mace or apple juice. We used thin-skinned potatoes (fingerlings) and left the skin on. * Exported from MasterCook * Zucchini Cheese Bake Recipe By :B. Hinman & M. Snyder, Lean and Luscious, p. 268 Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 cups zucchini -- sliced crosswise into thin slices but not peeled 2/3 cup cottage cheese, lowfat -- (1% fat) 2 ounces lowfat cheddar cheese -- shredded -- (1/2 cup) 1 tablespoon minced onion -- flakes 1 teaspoon dried oregano salt -- to taste pepper -- to taste 1. Preheat oven to 375F. 2. Spray a 1-quart [or 1-L] baking dish with nonstick cooking spray. 3. Steam zucchini on a rack in a covered saucepan 5 minutes, or until just tender-crisp. Arrange in prepared baking dish. 4. In a blender container, combine remaining ingredients. Blend until smooth. Spoon evenly over zucchini. 5. Bake, uncovered, 20 minutes, or until hot and lightly browned. Makes 6 servings, each: 64 Calories 3/4 protein serving -- 7 g protein 1 3/4 vegetable serving 2 additional Calories 2 g fat (30% of Calories) (but only 18% cff per MC) 4 g carbohydrate 179 mg Sodium 8 mg cholesterol 1 g fiber From "Ellen Pickett" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Zucchini Coins With Garlic And Candied Walnuts Recipe By :Carpenter and Sandison Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Rice Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Small yellow zucchini 3 Small green zucchini 3 Whole green onions 2 Teaspoons cooking oil -- may be tripled 4 Cloves garlic -- finely minced 1/4 Cup Candied Walnuts (Carpenter) -- see recipe **HOT WOK SAUCE** 1/4 Cup rice wine or dry sherry 3 Tablespoons tomato sauce 2 Tablespoons soy sauce 1 Teaspoon dark sesame oil 2 Teaspoons cornstarch 1/4 Teaspoon finely ground black pepper **ACCOMPANIMENTS** 4 Cups cooked rice soy sauce -- as condiment Cut off and discard the zucchini ends. Using a small knife, cut three long equally spaced notches down the length of each zucchini. Slice the zucchini into 1/4-inch wide pinwheels (to make about 4 cups). Cut the green onion on a diagonal into 1-inch pieces. Place the vegetables together in a bowl and refrigerate. In a small container, set aside the cooking oil. In another small containers, set aside the minced garlic. In another bowl, measure the candied walnuts and set aside. In a small bowl, combine the Hot Wok Sauce Ingredients and set aside. Place a wok over the highest heat. When the wok becomes very hot, add the cooking oil to the center. Roll the oil around the wok and when the oil gives off just a wisp of smoke, add the garlic. Stir-fry the garlic, and as soon as it turn white, about 5 seconds, add the vegetables. Stir and toss the vegetables until the zucchini brighten, about 3 minutes. Stir the sauce and then pour it into the wok. Stir and toss until the vegetables are glazed with the sauce, about 1 minute. Taste and adjust the seasonings. Add the nuts, and stir to coat the nuts. Serve immediately. Serve over rice. May also be served on heated dinner plates with rice and a simple lettuce salad along side. Calories: 403, 8g fat, (19% cff), 5g fiber. Description: "Vegetarian Rice Bowl served as main dishes; or side dishes" Cuisine: "Vegetarian" Source: "Hot Wok" Copyright: "1995 Hugh Carpenter and Teri Sandison (Ten Speed), Hot Wok." From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : If you cut shallow notches down the length of each zucchini before slicing it crosswise into thin coins, the dish is more attractive, and the notches, which trap the sauce, give the zucchini a more intense flavor. The sweet crunch of the candied walnuts adds a great texture and flavor contrast. * Exported from MasterCook * Zucchini Frittata Recipe By :Chef Frank Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Low Fat Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 medium zucchini -- halved lengthwise -- and sliced 1/4 inch -- thick 1 medium yellow onion -- cut into thin -- wedges 1/2 medium green bell pepper -- cut into thin -- strips 1/2 medium red bell pepper -- cut into thin -- strips 1 tsp crushed fresh garlic 1 tsp dried Italian seasoning 1 tsp ground black pepper 2 cups Egg Beaters(r) 99% egg substitute 3/4 cup shredded nonfat or reduced-fat mozzarella -- cheese 1 tablespoon nonfat parmesan cheese -- grated -- plus 1 1/2 teaspoons 1. Coat a 10-inch ovenproof skillet with nonstick cooking spray. Place over medium-high heat, and add the zucchini, onions,bell peppers, garlic, Italian seasoning, and black pepper. Cook and stir for 3 minutes, or until the vegetables are crisp-tender. 2. Reduce the heat to low, and pour the egg substitute over the vegetables. Let the eggs cook without stirring for 10 to 12 minutes, or until almost set. 3. Remove the skillet from the great, and place under a preheated broiler. Broil 6 inches from the heat for about 3 minutes, or until the eggs are set. 4. Sprinkle the cheeses over the frittata, and broil for an additional minute, or just until the cheese has melted. Cut the frittata in wedges, and serve immediately. Nutritional Facts per pancake: Calories: 119, Fiber: 1.5 g, Chol: 6 mg, Protein: 20.6 g, Fat: 0.1 g, Sodium: 370 mg Weight Watcher 123 points per serving ( one pancake): 2 From Jenny Herl - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Zucchini In Citrus Sauce Recipe By :Vegetarian Kitchen, Linda Fraser Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 Ounces baby zucchini 4 scallions -- finely sliced 1 1 Inch Piece ginger -- grated 2 Tablespoons cider vinegar 1 Tablespoon low-sodium soy sauce 1 Teaspoon light brown sugar 3 Tablespoons carrot juice vegetable broth or water may be substituted 1/2 lemon -- finely chopped rind and juice 1/2 orange -- finely chopped rind and juice 1 Teaspoon cornstarch 2 Teaspoons cold water Cook the zucchini in lightly salted boiling water for 3 to 4 minutes, or until just about tender. Drain well. Meanwhile put all the remaining ingredients, except the cornstarch into a small saucepan and bring to a boil. Simmer for 3 minutes. Blend the cornstarch with water and add to the sauce. Bring to a boil, stirring, continuously, until the sauce has thickened. Pour the sauce over the zucchini and gently heat, shaking the pan to coat evenly. Transfer to a warmed serving dish and serve. Calories 48; 1g fat (7%), 2g fiber. Description: "Baby zucchini or quartered large zucchini are cooked quickly so they don't absorb too much water." Source: "Vegetarian Kitchen, Linda Fraser (Ed.) 1999" S(Fresh): "" From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Zucchini Rice Casserole Recipe By :Jenny Herl Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Rice Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup brown rice -- uncooked 1 Med zucchini -- sliced 1/2" thick 1/2 Cup onion -- chopped 2 Cloves garlic -- minced 1 Lg tomato -- peeled and chopped 2 Tsp basil 2 Tsp oregano 1/8 Tsp black pepper 1/4 Tsp salt 1/2 Cup tomato sauce 1 1/3 Cups water 4 Oz Lowfat mozzarella cheese Spray an 8" square casserole with cooking spray. Spread rice evenly over bottom of dish. Top with zucchini slices, onion, garlic, tomato, and seasonings, distributing them evenly over the rice. Pour tomato sauce and water over everything. Cover tightly with foil. Bake at 325F for about 1 1/2 hours, until rice is tender. Add more water if needed. From Jenny Herl - - - - - - - - - - - - - - - - - - - NOTES : Here's one of our favorites. Not hard to put together, but does take a bit of baking time. Put it in the oven and then go work out in the garden for an hour or so. Serve with good bread and a salad. Can use a mixture of Healthy Choice Lowfat Mozzarella and Sargento's Reduced Fat Mozzarella to lower fat grams more * Exported from MasterCook * Zucchini Rice Pie Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pies, Crusts & Pastry Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large Onion -- finely chopped 1 cup Mushrooms -- chopped 1 medium zucchini -- chopped 1/2 teaspoon Basil 1/2 teaspoon Oregano 2 teaspoons Butter 1 1/2 cups Hot cooked rice 1 1/4 cups Egg Beaters(r) 99% egg substitute -- beaten 1/3 cup Skim milk 1/3 cup fat-free parmesan cheese In saucepan cook onion, mushroom, zucchini, basil and oregano in butter until veggies are tender but not brown. Stir in rice, eggs, milk and 2 Tbs cheese. Turn into 9-inch pie plate that has been sprayed with Pam. Sprinkle with remaining cheese. Bake, uncovered in 350F oven 25-30 mins. From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Here is a tasty recipe that is an easy one to make. I hope you enjoy it. I'm sorry but I don't remember where it came from. Cal 140 Fat 1.5 Fiber 0.9 CFF 10.5%