* Exported from MasterCook * Creamy Millet With Apples And Honey Recipe By :Cynthia Lair Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup millet 1 apple -- cut in thin slices -- or grated 2 1/2 Cups apple juice 1 Pinch sea salt Raw uncooked honey Millet is a small, yellow bead-like grain with a nutty taste. As the seasons unfold, try different fruits cooked with the millet: Currants in winter, peaches in summer. 1. Place millet in a fine mesh strainer; rinse under cold water and drain. Combine millet, apples, juice and salt in a two-quart saucepan and bring to boil. Cover and simmer on low heat 20 to 25 minutes until all the water is absorbed. Serve in bowls with a drizzle of honey on top. For babies ten months and older, omit salt and don't use honey as topping; puree and serve. PREP TIME: 30 minutes Serves 4 From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 163 Total Fat 0.9g Sat Fat 0.2g Carb 37.2g Fib 1.8g Pro 2.3g Sod 35mg CFF 4.8% * Exported from MasterCook * Crock Pot Mexican Chicken Recipe By :Brenda Yeager, with adaptations by Betsy Burtis Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Chicken Crockpot Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ozs baked tortilla chips -- slightly crushed 1 can reduced fat cream of mushroom soup 1 can reduced fat cream of chicken soup 1 cups fat-free chicken broth 14 1/2 ozs Mexican tomatoes 1 tsp chili powder 1/2 cups onion -- chopped 1 cups long-grain white rice 9 ozs cooked chicken breast strips, Tyson 2 cups lowfat cheddar cheese -- grated Spray crock pot with non-stick cooking spray and cover bottom of pot with 1/2 of the slightly crushed chips. Combine soups, broth, and chili powder in a separate bowl. Add tomatoes, rice and onion - stir to combine. Layer half of the following ingredients over chips in the following order: chicken, soup mixture, cheese. Layer once more with rest of ingredients beginning with chips and ending with cheese. Cook on high in crock pot for three hours. Message From Laurie Campbell to The TNT Recipes List. Betsy's notes: Made 9/19/99. Original recipe called for 8 oz regular tortilla chips, regular soups, and 3 cups of cheese. I made the lowfat adaptations and made the addition of the rice because I thought it would be too liquid-y as it was. I was prepared to use 3 cups of cheese, but the 2 cups seemed to be plenty (and I love cheese!). From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 6 WW points I got this originally from Laurie Campbell on TNT, but of course I had to fiddle with it. Now I am just trying to master the timing. The original recipe called for 3 hours on high, I did it one hour on high and the rice on the edges was starting to get done, but it was still pretty liquid-y. I then cooked it an hour more on low. It was less liquid-y and the rice seemed done so I served it. However, the rice in the center was still not quite done. I ended up cooking what remained in the crockpot for another 2 hours on low and the rice was done, but the outside edges were pretty crispy. So I am trying to figure out how long I should cook it for when I make it again. Maybe 5 hours on low? Any crockpot experts have any guesses? Also, could I put uncooked chicken in and maybe cook it even longer? Let me know, because it was very good and I'd like to make it again. * Exported from MasterCook * Curried Basmati Rice #2 Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons Reduced Calorie Margarine 1/2 Cup Finely Chopped Onion 2 Garlic Cloves -- Minced 1 1/2 Cups Uncooked White Basmati Rice 1 Teaspoon Curry Powder 1/2 Teaspoon salt 21 Ounces Low-Salt Chicken Broth 1/2 Cup Water 1/4 Cup Chopped Fresh Parsley 1/4 Teaspoon Grated Lemon Rind 1 Tablespoon Fresh Lemon Juice Melt margarine in a saucepan over medium heat. Add onion and garlic; saute 5 minutes. Add rice and curry powder; cook 1 minute, stirring constantly. Add salt, broth, and water, and bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat, and stir in parsley, rind, and juice. Let stand, covered, 10 minutes; fluff with a fork. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curried Millet, Shiitake And Corn Salad Recipe By :Gourmet - January 1996 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Low Fat Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 tablespoons vegetable oil 1 cup millet -- * 2 cups water 1/2 onion -- chopped fine 1/4 pound fresh shiitake mushrooms -- stems discarded and -- caps chopped fine 2 cups fresh corn -- or frozen, thawed 1/2 teaspoon curry powder 1 tablespoon soy sauce 1 tablespoon seasoned rice-wine vinegar 1/3 cup fresh parsley leaves -- washed well, spun -- dry, and chopped -- fine *available at natural foods stores In a large skillet heat 1 tablespoon oil over moderately high heat and cook millet, stirring frequently, about 3 minutes, or until it makes popping sounds and begins to turn golden. Remove skillet from heat. In a small saucepan bring water to a boil and stir in millet. Cook millet, covered, over low heat 20 minutes, or until water is absorbed. Transfer millet to a large bowl and fluff with a fork. In cleaned skillet heat 1 tablespoon oil over moderately high heat until hot but not smoking and saute onion, stirring, until softened. Add shiitake and cook, stirring, until softened, about 2 minutes. Add corn and cook, stirring, until crisp-tender, about 2 minutes. Still in curry powder, soy sauce, vinegar, remaining 2 tablespoons oil, parsley, and salt and pepper to taste and add to millet. Notes: Millet is a small round golden grain that has a high vitamin and mineral content. Although millet is unfamiliar to most people in this country, it is a staple throughout Africa, India, and Asia. Serves 4 to 6. Mark Restey: Philadelphia, Pennsylvania From KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curried Potatoes, Cauliflower And Peas Recipe By :Medical Clinic Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Indian Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon canola oil 1 1/2 pounds red potatoes -- about 5 cups when cut 1/2 cup chopped onions 1 cup water 1 1/2 teaspoons Lite Salt -- or less 1/2 teaspoon coriander 1/2 teaspoon cumin 1/2 teaspoon turmeric 1/4 teaspoon black pepper OR Spicy Pepper Seasoning (Spice Islands) OR red pepper flakes 2 cups cauliflower -- cut into flowerets 1/2 cup chopped tomato 1 cup frozen peas -- thawed 2 tablespoons chopped fresh cilantro Rinse the potatoes, remove eyes and cut into 1 inch pieces. Heat oil in a large nonstick skillet. Cook potatoes and onion until edges begin to brown (10 to 15 minutes). Add water, Lite Salt, coriander, cumin, turmeric and pepper. Bring to boil, reduce heat to low (so mixture will bubble lightly) and cook 10 minutes. Add cauliflower and tomatoes and a small amount of water, if needed. Cook 10 to 15 minutes or until cauliflower and potatoes are tender. Remove cover and, if needed, cook until liquid has evaporated. Add frozen peas and cilantro; stir to combine and heat through. Clinic's Estimated Per Cup: 155 Calories, 17% cff, 3g Fat, 5g fiber Cuisine: "Cardiac Diets" Source: "Oregon Health Sciences University,Portland, OR (www.pcez.com/liz/lipid/)" S(Collection): "(kitpath@earthlink.net) on 27 Sep 1999" Yield: "6 cups" - - - - - - - - - - - - - - - - - - - NOTES : This is a nice, mild curry dish. If you like food "hot," use red pepper flakes (the older they are, the more it takes). * Exported from MasterCook * Dill Bread, L And L Bakers' Recipe By :Bread Machine Magic Serving Size : 10 Preparation Time :0:15 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup skim milk 1/4 cup water 1/4 cup liquid egg substitute 2/3 cup lowfat cottage cheese 3 cups bread flour 1 1/2 teaspoons salt 1 1/2 tablespoons butter 3 tablespoons granulated sugar 2 tablespoons dried onions 1 tablespoon dried dill weed 1 tablespoon dried parsley 1 1/2 teaspoons bread machine yeast Place ingredients in bread pan according to manufacturer's directions. Select regular baking cycle, light crust setting, and start machine. Makes a 1 1/2 pound loaf. Source: "Bread Machine Magic (Rehberg & Conway) p. 26" S(Eat-LF Recipes): "Joanne McAndrews (jmca@ibm.net) on 26 Sep 1999" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Double Mushroom Bread Pudding Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Low Fat Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Cups 1% low-fat milk -- divided 12 Ozs french bread -- 8 cups 8 Ozs portobella mushrooms 2 Tsps vegetable oil 12 Ozs cremini mushrooms -- quartered, 6 cups 1/2 Cup chopped fresh parsley 2 Tsps chopped fresh rosemary -- or 1/2 tsp dried 1/4 Tsp salt 1/4 Tsp black pepper 1 garlic clove -- minced 1 Cup Egg Beaters(r) 99% egg substitute cooking spray 4 Ozs Gruyere cheese -- shredded, divided Combine 2 cups milk and bread. Cover and chill 30 minutes, stirring occasionally. Remove brown gills from the undersides of portobellos using a spoon; discard gills and stems. Cut mushroom caps in half; cut halves crosswise into 1/2-inch slices. Preheat oven to 375F. Heat oil in a large nonstick skillet over medium-high heat until hot. Add portobello and cremini mushrooms, and saute 4 minutes. Stir in parsley, rosemary, salt, pepper, and garlic; saute 1 minute. Combine 1 cup milk, eggs, and egg white, and stir with a whisk. Spoon 2 cups bread mixture into a 2-quart casserole coated with cooking spray. Top with the mushroom mixture; sprinkle with 1/3 cup cheese. Top with remaining bread mixture and 2/3 cup cheese. Pour egg mixture over top. Bake at 375F for 45 minutes or until set. 7 WW points From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : You'll want to use truly stale, sturdy bread here so that the pudding offers some texture and doesn't turn gummy. Chunks of olive bread, focaccia, or bakery bread are ideal candidates. Leave the crusts on - they look and taste really good once they've browned and crisped in the oven. I made this to take to a pot luck last night. It was actually Triple mushroom, I used white, portobellos, and shiitake. Original recipe called for skim milk, and 3 lg eggs, and 1 egg white. I used a crusty loaf of olive bread. It was fresh from the store, and as the notes say, it was a bit gummy - stale would have worked better. I made the substitutions based on what I had on hand. It was very good. * Exported from MasterCook * Dried Pear Loaf Recipe By :Langer Serving Size : 12 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 1 SMALL LOAF: 3/4 cup plain yogurt (regular or low-fat) 3 tablespoons canola oil OR unsalted butter 2 tablespoons honey 3/4 cup dried pears -- chopped 1/2 teaspoon salt -- may be doubled when yogurt is too sour 2 1/4 cups unbleached all-purpose flour 1 1/2 teaspoons active dry yeast All ingredients should be warmed to room temperature. Liquids first: Spoon the yogurt into your bread machine baking pan and add the butter (or canola oil), honey, pears, salt, flour, and yeast. Set the machine to its rapid-bake cycle (about 2'20") for this loaf. Serving Ideas : Sliced, fresh from the electronic oven with a simple, warm cherry or berry sauce. Per Slice without topping: 156 cals, 4g fat (22%), 1g fiber. Description: "Dried pears add a pleasant tangy flavor to a loaf of bread." Source: "Bread Machine Sweets and Treats, Richard Langer 1993" Yield: "1 pound" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : REVIEW: 1999-Sep-27 I tried this recipe twice. TRY#1 on rapid cycle: it did not rise at all let alone rise enough to try to bake it. The "oven" wasn't warm when I removed dough from pan. TRY#2: Proofed the yeast supply: it was fine. Made sure everything was room temperature. Set machine on regular cycle. Result: it raised some but not enough by the time the machine would have started baking. Removed from machine; transferred to small loaf pan with plastic-wrap and set in a warm place to rise. It did: a little more. Not quite double. Baked at 375F for 35minutes. Passed thump test and the skewer test. Still, when sliced, it wasn't quite done. Heavy, still moist. Suspect heating element broken; use of salt, no sugar, all-purpose flour. Suspect lack of baker's marker on gene. * Exported from MasterCook * Dungeness Crab Cakes Recipe By :Cooking Light, Jul/Aug 1995, page 56 Serving Size : 6 Preparation Time :0:11 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium peeled red potatoes 2 tablespoons reduced-fat mayonnaise 1/4 teaspoon dry mustard 3/4 teaspoon grated lemon rind 1 1/2 teaspoons fresh lemon juice 1/8 teaspoon salt 1/8 teaspoon hot pepper sauce 2 egg whites -- lightly beaten 3 tablespoons minced fresh parsley 2 tablespoons finely chopped celery 1 tablespoon finely chopped green onions 1/2 pound Dungeness or lump crabmeat shell pieces removed 1/2 cup dry breadcrumbs 2 teaspoons vegetable oil -- divided Lemon wedges Place the potatoes in a medium saucepan; cover with water, and bring to a boil. Reduce heat, and simmer for 15 minutes or until potatoes are tender; drain. Let cool; cover and chill. Coarsely shred potatoes. Combine the mayonnaise and next 6 ingredients (mayonnaise through egg whites) in a medium bowl; stir well. Add shredded potato, parsley, celery, onions, and crabmeat; stir well. Divide mixture into 6 equal portions, shaping each into a 1/2-inch-thick patty. Place breadcrumbs in a shallow dish; dredge patties in breadcrumbs. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 3 patties, and cook 3 minutes; carefully turn over the patties, and cook for 3 minutes or until golden. Remove patties from skillet; set aside, and keep warm. Repeat the procedure with the remaining oil and patties. Yield: 6 servings (serving size: 1 crab cake). From aml@skypoint.com - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with lemon wedges. * Exported from MasterCook * Egg Replacer Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon Soy Flour -- heaping 1 Tablespoon water I can only speak for it in baked goods where it works great. >From: "Jo in Minnesota" From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Eggplant And Pepper Penne With Tomatoes Recipe By :Ellen Albertson Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1 pound eggplant 16 ounces penne pasta 2 tablespoons olive oil 1 large onion -- chopped 1 red pepper -- diced 1 green pepper -- diced 4 garlic cloves -- minced 3 medium tomatoes or more -- chopped Salt and pepper -- to taste 1/2 cup grated Parmesan cheese 2 tablespoons fresh mixed herbs -- chopped Cut the eggplant in half and cut the halves into thin slices. Place slices in a colander in the sink. Salt slices and toss. Weight down with a plate and a can and let eggplant drain for about 30 to 45 minutes or until soft and no longer weeping. Using a paper towel wipe salt and excess water from slices. (Or rinse briefly and towel dry immediately.) Cook pasta and keep warm until the sauce is finished. While pasta is cooking, in a large saute pan heat olive oil over medium heat. Saute onion, peppers and garlic for about 2 minutes. Add eggplant and cook for about 5 minutes, stirring frequently. Add tomatoes. Season with salt and pepper to taste. Cover and cook, stirring occasionally, for about 12 to 15 minutes. Toss with herbs and cooked penne. Serve with grated cheese. Source: "www.cookingcouple.com" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : REVIEWS: 9/99 "It was terrific. I found a wedge of real Parmigiano Reggiano, and I did use a little more than the 1/2 cup the recipe called for. For the fresh herbs, I went out to the garden and picked some basil, Italian parsley, and oregano." Deb Kerwin 9/99 "A colorful dish: purple onion, red pepper, green pepper, and nearly black skin of tanned eggplant. Use white penne or spirals rather than the tri-color one to get the effect. I don't usually salt eggplant for frying but I did in this case to soften the pulp. After salting and rinsing and drying, I cut the slices into 3/4-inch chunks. I too used herb from the garden: basil, thyme, and cilantro. Very good and all gone. Pat Hanneman Each: 585 cals, 16% cff, 10g fat, 9g fiber. * Exported from MasterCook * Eight Easy Ways To Use Soynuts Recipe By :Soyfoods USA Vol.3, No 8 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -------- ------------ -------------------------------- ***** 1. Sprinkle over mixed greens and lettuce salads. 2. Sprinkle over a bowl of frozen yogurt or ice cream. 3. Mix soynuts with packaged snack mixes, like Chex mix, Sunshine Nacho Party Mix or Flavored Pretzel mixes. 4. Make a quick homemade snack mix or trail mix... throw equal amounts of low fat granola, oat-ring cereal, frosted wheat squares, raisins, dried cherries, dried cranberries, salted soynuts and candy-coated soynuts into a big bowl or zippered bag and mix. 5. Stir soynuts into any homemade stir fry dish along with tofu, chicken, beef and/or pork. Instead of cashew chicken, try soynut chicken! Extra easy meatless meal tip: Make fast stir fry dishes with bags of meal starter vegetables that come complete with sauce, and add soynuts for the protein source! 6. Crush soynuts and use on the outside of cheese balls instead of pecans. 7. Sprinkle onion-flavored soynuts over green bean casserole instead of French fried onion rings. 8. Stir into your favorite dry cereal or hot oatmeal. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Actually, I use substitute soy nuts in most dishes that call for peanuts, almonds, or even cashews. They are great added to a basic nut, raisin, and seed trail mix. BTW, if you tried soynuts and didn't care for them, do try a different brand, or try making your own. I've found that all soynuts are not the same. I love some and don't care for others. * Exported from MasterCook * Fast Italian Tortellini Stew Recipe By :Fast and Healthy Magazine, Jan. '96 Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons chopped almonds 1 small zucchini -- in 1" cubes 1 cup vegetable broth 8 ounces Crushed Tomatoes, Canned -- undrained 4 ounces cooked Great Northern beans -- rinsed well 2 tablespoons chopped fresh basil -- or equivalent dried 1/2 dash salt 1/2 dash pepper 4 ounces tortellini, spinach-filled -- Uncooked fresh parsley -- to garnish grated parmesan cheese -- to garnish Combine all ingredients in medium-size sauce pan. Mix well. Cover and cook over lowest setting for 30 minutes. Add water if needed. The tortellini should soft and hot. Garnish with an herb. Serve with parmesan. Recipe adpated from one Reggie Dwork sent to eat lowfat mailing list. From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : [each bowl: 342 cals, 29% cff, 12g fat, 9g fiber, 17g protein] I keep tortellini in the freezer. It makes a quick soup with a can of stewed tomatoes, can of broth, Italian herbs and spinach leaves, fresh parmesan. i wrote: I keep tortellini in the freezer. It makes a quick soup with a can of stewed tomatoes, can of broth, Italian herbs and spinach leaves, fresh parmesan. i meant to say that it's easy to add cooked beans to this - fresh and dried. * Exported from MasterCook * Fish With Chunky Tomato Sauce Recipe By :PennyBakes@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- fish fillet mustard tomato chunks -- or salsa olives pureed pimientos For those who don't like fish, try drowning it in some yummy lowfat sauce. We like to brush on mustard and then top it with some chunky tomatoes mixed with olives, or salsa works well, or some pureed pimentos. anything strong and chunky works well if you don't like fish. As far as cooking goes, I grill fish to 150 degrees. by the time you get it to the table and eat it, it will be at 160 degrees, the temp needed to kill bacteria and any other nasties in the fish. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Freezing Peppers: Sweet Or Hot Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- bell peppers chile peppers Peppers can be frozen easily and revived for stir-fries, soups, stews, pasta sauces or rice dishes for months to come. When freezing peppers, select crisp, tender, green or bright-red pods. Wash, cut out the stems and remove the seeds. Freeze whole, as halves, strips or diced. Do not blanch. Peppers can be packed into can-or-freeze jars or plastic freezer boxes. From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fricasada (Chicken Braised In Honey And Tomato) Recipe By :Gloria Greene Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 14 1/2 ounces peeled ready cut tomatoes with juice -- 1 can 2 tablespoons honey 1 teaspoon cinnamon 1/4 teaspoon black pepper 2 tablespoons good-quality olive oil 1 medium onion -- finely chopped 2 garlic cloves -- minced 2 pounds skinless boneless chicken breast halves 2 tablespoons toasted sesame seeds -- or 3 tbsp -- optional garnish or slivered almonds (1/3-cup) or a mixture both In a small bowl or measuring cup, combine the tomatoes and their juice, honey, cinnamon and pepper. Set aside. Put the oil into a wide, deep skillet or Dutch oven over medium-high heat; then saute the onion and garlic until they are tender. Push the onion to the edges of the pan. If the pan is very dry, add a bit more oil. Put the chicken pieces in the pan and brown them lightly on all sides. Pour the reserved tomato mixture over the browned chicken. Stir the bottom of the pan gently to loosen any browned bits into the sauce and to mix in the cooked onion. Bring the sauce to a boil. Cover the pan tightly, and lower the heat so the chicken gently simmers. Simmer the chicken, basting and turning the pieces occasionally until they are cooked through, 10 to 15 minutes for boneless breasts or about 45 minutes for bone-in pieces. When the chicken is done, transfer it to a serving plate. Raise the heat under the tomato sauce and quickly boil the sauce down, stirring constantly to thicken it. It should be the texture of thick spaghetti sauce. Spoon the sauce over the chicken pieces. To toast sesame seeds for the garnish, put them into an ungreased skillet, and stir them over medium-high heat for about 5 to 10 minutes, or until they are lightly browned and very aromatic. To toast slivered almonds, spread them on a cookie sheet and put them in a 350-degree oven for 5 to 10 minutes, or until golden and flavorful. If both almonds and sesame seeds are used, they can be toasted together in a skillet. Sprinkle the seeds and-or almonds over the top of the chicken. Serve immediately. To make this dish ahead of time, place the cooked chicken into a large, covered casserole and spoon the thickened sauce on top. Do not sprinkle on the seeds or nuts. Cover and refrigerate. Before serving, reheat the chicken in a 325-degree oven or a microwave until hot but not dry. Spoon some of the sauce from the bottom of the casserole over the top of the chicken, and sprinkle the sauce with the seeds and-or nuts. Serve directly from the casserole. Each 266 cals, 8g fat (27%), 2g fiber. Cuisine: "Jewish" Source: "New Jewish Holiday Cookbook" Copyright: "Gloria Kaufer Greene, author of "The New Jewish Holiday Cookbook: An International Collection of Recipes and Customs" (Times Books)" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : In Greene's own household, Fricasada (Chicken Braised in Honey and Tomato) has become one of the favorite foods served at Rosh Hashana. A similar version of this North African-Jewish-inspired dish is traditionally served by Sephardim at the meal before Yom Kippur. * Exported from MasterCook * Garden Fresh Tomato Sauce Recipe By :The Best Slow Cooker Cookbook Ever, by Natalie Haughton Serving Size : 7 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Sauces & Gravies Tried Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 1/2 lbs ripe tomatoes -- up to 4 peeled and chopped 12 ozs tomato paste -- * see note 1/2 cups dry white wine 1 lg red onion -- chopped 1 tbsp extra-virgin olive oil 4 lg garlic cloves -- minced 2 tsps dried basil 1/4 tsp dried oregano 1/2 tsp salt 1/4 tsp freshly ground pepper 1/2 tsp sugar -- or to taste 1 tbsp balsamic vinegar 1/4 cups chopped fresh basil *Original recipe called for 6 oz tomato paste MAKES ABOUT 7 CUPS 1. In a 3 1/2- or 4-quart electric slow cooker, mix together the tomatoes, tomato paste, wine, red onion, olive oil, garlic, dried basil, oregano, salt, and pepper. 2. Cover and cook on the low heat setting 4 to 4 1/2 hours. 3. Stir in the sugar, vinegar, and fresh basil. Increase the heat setting to high and cook, uncovered, 1/2 hour longer to thicken the sauce slightly. VARIATIONS: MUSHROOM SAUCE: Along with the sugar, vinegar, and fresh basil, stir in 1 ounce dried porcini mushrooms that have been rinsed quickly under running tap water and coarsely chopped. Cover and cook on the high heat setting 30 to 40 minutes longer, or until the mushrooms are soft. PUTTANESCA SAUCE: Along with the sugar, vinegar, and fresh basil, stir in 1/4 cup drained capers and 3/4 cup coarsely chopped pitted kalamata olives. Converted by MC_Buster. Brown Basmati Lemon Rice - - - - - - - - - - - - - - - - - - - NOTES : When your summer garden is overflowing with fresh-from-the-vine tomatoes, use the slow cooker to whip up several batches of this sauce to stash in the freezer. If you don't grow your own, try Roma tomatoes from the market. Serve over your favorite pasta, grilled vegetables, chicken, or fish. 2 WW points. I got this spaghetti sauce recipe off the vegetarian mailing list. It appealed to me because of the crockpot cooking. I like my sauce nice and thick, so I added another can of tomato paste. It is very good and very easy and lowfat to boot! * Exported from MasterCook * Garlic And Dried Tomato Bread Recipe By :BHG Serving Size : 10 Preparation Time :0:10 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup water 2 teaspoons olive oil 2 1/3 cups bread flour 2/3 cup whole wheat flour 3/4 teaspoon salt 1/4 cup dried tomatoes -- chopped 3 tablespoons finely chopped onion 3 large garlic cloves -- minced 2 teaspoons granulated sugar 3/4 teaspoon dried rosemary 1 teaspoon bread machine yeast Place ingredients in pan according to manufacturer's directions. Select regular baking cycle, medium crust setting, and start machine. Makes a 1 1/2 pound loaf. Source: "Better Homes & Gardens Best Bread Machine Recipes, p. 54" S(Eat-LF Recipes): "Joanne McAndrews (jmca@ibm.net) on 26 Sep 1999" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ghivetch Recipe By :The Toronto Star, Sept. 15, '99 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium tomatoes -- quartered 2 small new potatoes -- diced 2 medium carrots -- sliced 1 stalk celery -- sliced 1 medium yellow summer squash -- OR -- 1 medium zucchini 1 cup green or yellow beans -- in 1" pieces 1/2 head cauliflower -- in florets 1/2 red or green bell pepper -- sliced 1 1/2 tablespoons olive oil -- * 1 onion -- chopped 3 cloves garlic -- minced 1 cup nonfat beef stock 2 tablespoons fresh tarragon -- chopped 1 teaspoon salt 1/4 teaspoon freshly ground black pepper * Original was 1/4 cup olive oil In large mixing bowl, combine tomatoes, potatoes, carrots, celery, squash, beans, cauliflower and pepper. Set aside. In large Dutch oven over saucepan, heat oil over Medium-High heat. Cook onions, covered, about 4 minutes or until softened. Stir in garlic. Cook another minute. Stir in vegetables, beef stock and tarragon. Stir to combine and cook, covered, over Medium-High heat until vegetables are tender-crisp, about 8 to 10 minutes. Stir in salt and pepper; serve at once. Makes 8 cups. The Toronto Star, Sept 15, '99 MC formatting by bobbi744@acd.net From Roberta Banghart - - - - - - - - - - - - - - - - - - - NOTES : This colorful Romanian stew uses a variety of vegetables that can be varied with your favorites. Substitute eggplant for the squash, turnip for carrots, and cabbage for celery. You can prepare the vegetables ahead and simply cook at the last minute. Bobbie's Notes: I am sure this could easily be made into a vegetarian dish by substituting vegetable broth or bouillon for the beef broth. * Exported from MasterCook * Ginger And Lime Shrimp With Rice Recipe By :PatH test kitchen Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Homemade Mixes Low Fat Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 ounces peeled raw large shrimp *For the marinade 1/2 teaspoon sesame oil -- as a seasoning 1 tablespoon honey 1 tablespoon light soy sauce 1 tablespoon dry sherry 2 garlic cloves -- crushed 1 small piece fresh ginger -- peeled and finely chopped 1 tablespoon fresh lime juice *To complete the dish: 1/2 cup basmati rice 2/3 cup water -- or as recommended 1/3 cucumber 2 teaspoons sunflower oil 6 ounces snow peas -- trimmed 4 thin scallions with greens -- diagonally sliced additional water 2 tablespoons chopped cilantro -- to garnish 1 Mix together the marinade ingredients, add the shrimp and leave to marinate for 30 to 60 minutes. 2 Rinse then soak the basmati rice. Prepare the rice in a steamer. 3 While the rice is resting, prepare the cucumber: slice it in half lengthwise, scoop out the seeds, then slice each half neatly into crescents. Set aside. 4 Drain the shrimp (reserving the marinade). Heat the wok and add the oil; swirl to coat pan. Stir-fry the shrimp over high heat for 3 to 4 minutes, until they begin to turn pink. Add the snow peas and the cucumber and stir-fry for 2 minutes more. 5 Stir in the reserved marinade, heat through, then stir in the scallions. Add water if necessary to create a sauce that will glaze the vegetables. Add fresh cilantro, stir and serve at once with rice. Source: "Vitality Cookbook" Copyright: "1996 Maggie Pannell (Smithmark), The High Vitality Cookbook" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Review: Cooked cucumber has a delightful flavor - intriguing. The lime juice becomes more pronounced as the dish cools. Recommend using freshest of ingredients in this subtle dish. The first thing Bob said was "hmmmmmm;-)" then he said, "I'd serve this to guests" so... here it a fast idea for a shrimp rice bowl. Recommend using rinsed and soaked basmati or use jasmine so that the rice doesn't compete with the subtle shrimp. Nutrition without rice: 247 cals, 7g fat (27%), 4g fiber; with rice: 401 cals, 8g fat (19%), 4g fiber. * Exported from MasterCook * Ginger Peanut Rice Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium onion -- diced 1 green onion (the white part) -- diced 4 cloves garlic -- minced 2 tsp fresh ginger -- minced 1/2 tablespoon olive oil 1 cup rice 2 cups water 1/2 tsp salt green part of the green onion -- diced about 1/4 cup roasted peanuts about 1/2 cup frozen peas -- cooked Stir fry the onions, green onion, garlic, and ginger in the olive oil. When they're soft, add the rice and fry for a minute until it starts to brown. Add the water and salt. Bring slowly to a boil, cover, reduce heat and simmer for about 30 minutes or until done. When rice is done, add the peanuts, green onions, and peas. Stir and serve. From Barbara Heller - - - - - - - - - - - - - - - - - - - NOTES : The rice dish I make with and without peanuts, depending on my mood... * Exported from MasterCook * Grilled Chicken Breasts Recipe By :"Jennifer Kersten" Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Grilled, Smoked, Bbq Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 skinless boneless chicken breasts 1 can pineapple juice -- 4-6 oz 1/2 cup soy sauce 1 tablespoon Watkins Liquid Ginger/Garlic Spice -- or 1-2 cloves garlic -- chopped -- and 1 tbsp fresh ginger -- chopped liquid smoke seasoning I like to marinate 4 chicken breasts (skinless, boneless) in a mixture of 1 small can pineapple juice (about 4-6 oz), a half cup of soy sauce, 1 T. Watkins liquid Ginger/Garlic spice (you could chop up a clove or two of garlic and 1 T. minced fresh ginger to substitute) along with a few shakes of liquid smoke seasoning. Marinate for at least a half hour and no more than 12 hours. Then toss on the grill. And if I have then, pineapple rings make a nice accompaniment. - - - - - - - - - - - - - - - - - - - NOTES : Now, can't you just see this served up with some steamed broccoli and rice? Yum and quick! * Exported from MasterCook * Grilled Corn And Black Beans Recipe By :CIA Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grilled, Smoked, Bbq Legumes Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 teaspoon olive oil 3 tablespoons minced red onion 1 garlic clove -- minced 1 small jalapeno -- seeded and minced 1 1/2 cups grilled corn kernels 1 1/2 cups cooked black beans -- no liquid 1/4 cup tomato -- seeded and diced -- small 1/2 tablespoon fresh lime juice 1/4 teaspoon salt 1/2 tablespoon chopped fresh cilantro Heat the olive oil over medium heat in a large saute pan. Add the onion, garlic and jalapeno. Saute until the onions are translucent. Add the corn, beans, tomato, lime juice and salt. Toss until the mixture is hot. Remove from the heat and stir in the cilantro. Est: 150 calories, 7 grams protein, 1.7 grams fat, 8.2 grams fiber. Source: "Culinary Institute of America, The Professional Chef's Techniques of Healthy Cooking (John Wiley & Sons), 2nd Ed (spring 2000)" S(Collection): "kitpath@earthlink.net" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Corn: Basic Recipe By :CIA Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ears corn 2 tablespoons chopped fresh chives 2 teaspoons chopped fresh parsley 2 teaspoons crushed black peppercorns Loosen, but do not remove, the husks from the corn. Remove the corn silk. Sprinkle each ear with the herbs and pepper. Tie the husks around the ears and soak in cool water for 15 to 30 minutes. Meanwhile, heat the grill. Place the prepared corn directly on the grill rack and grill until tender, 20 to 30 minutes. Turn the corn to steam first. Then, as the corn several times during grilling. heat dries out the moisture the If you wish, peel the husks back corn begins to smoke-roast. If you from the kernels during the last want charred corn, peel the husks minutes of grilling to char them back at any point during cooking. slightly. (Alternatively, roast the corn in a 400 F oven.) Remove the husks and cut the corn from the cob, or serve on the cob. Makes about 5 cups kernels for 6 servings. Est: 74 calories, 1/2 gram fat, 3 1/2 grams fiber. Source: "Culinary Institute of America, The Professional Chef's Techniques of Healthy Cooking (John Wiley & Sons), 2nd Ed (spring 2000)" S(Collection): "kitpath@earthlink.net" Yield: "5 cups" - - - - - - - - - - - - - - - - - - - NOTES : To save time, grill extra ears, cut off the kernels and store in the refrigerator. Use the corn the next day to make dishes such as Wild Rice Succotash or Grilled Corn and Black Beans (see recipes). * Exported from MasterCook * Grilled Corn: Wild Rice Succotash Recipe By :CIA Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grilled, Smoked, Bbq Legumes Low Fat Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup wild rice 1/2 tablespoon extra-virgin olive oil 1 cup sliced fresh shiitake mushrooms 1/2 cup grilled corn kernels 1/2 cup tomato -- seeded and diced 1/2 cup cooked baby lima beans -- fresh or frozen 1 scallion with greens -- thinly sliced 2 tablespoons water 1/2 teaspoon salt -- or more to taste 1 teaspoon chopped fresh tarragon 1/4 teaspoon freshly ground black pepper -- or more to taste Cook the wild rice according to package directions. Set aside. Heat the olive oil over medium heat in a large saute pan. Add the mushrooms and saute until tender. Add the wild rice, corn, tomato, lima beans, scallion, water and salt. Toss to mix the ingredients and heat thoroughly. Remove the pan from the heat and stir in the tarragon and pepper. Est: 116 calories, 2 grams fat, 4.8 grams fiber. Source: "Culinary Institute of America, The Professional Chef's Techniques of Healthy Cooking (John Wiley & Sons), 2nd Ed (spring 2000)" S(Collection): "kitpath@earthlink.net" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Honey Cashew Chicken Recipe By :PennyBakes@aol.com Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Jewish Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup honey 1/4 cup soy sauce, low sodium 1 tablespoon peanut oil -- or toasted sesame oil 1 tablespoon fresh ginger -- minced 1/4 cup dry sherry 8 medium boneless skinless chicken breast halves 2 tablespoons honeyed cashews -- finely chopped Combine soy, oil, ginger, and sherry. Marinate chicken for 2-4 hours. Heat a gas grill on high for 10-15 minutes. Sear the chicken, reduce heat and cook breasts about 12 minutes more or until internal temperature is 160 degrees. For boneless thighs grill for 25 minutes total time. If using a disposable grill liner, leave the grill on high and cook for a total of 12-15 minutes or until the internal temperature is about 160 degrees. Sprinkle the chicken with the honeyed cashews just before serving. (The calorie count on this is way off, because most of the honey stays in the marinade, or drips off during cooking, ) copyright protected ,1999 Penny Eisenberg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Salmon With East-west Spice Rub And Orange-soy Glaze Recipe By :Cooking Light Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Rave Reviews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- *SPICE MIXTURE: 1 tablespoon sugar 1 1/2 teaspoons five-spice powder 1/2 teaspoon coriander 1 1/2 teaspoons black pepper 1/2 teaspoon salt *GLAZE: 3 orange rind strips (3x1/2-inch) 1/2 cup fresh orange juice 1/2 cup low-sodium soy sauce 1/2 cup honey 2 tablespoons minced green onions 1 tablespoon minced peeled fresh ginger 1 1/2 teaspoons dark sesame oil 4 garlic cloves -- minced 1 cinnamon stick (3-inch) 8 6 ounce salmon fillets (about 2 inches thick) Cooking spray 1/4 cup thinly sliced green onions 1 tablespoon sesame seeds -- toasted 1. For the spice mixture: Combine first 5 ingredients in a small bowl. 2. For the glaze: Combine rind and. next 8 ingredients in a saucepan. Bring to a boil. Reduce heat, and simmer 10 minutes. Strain through a sieve; discard solids. 3. Prepare grill: 4. Rub fillets with spice mixture. Cover; refrigerate 10 minutes. Place, skin side down, on a grill rack coated with cooking spray. Grill 16 minutes, covered, or until fish flakes easily when tested with a fork, basting occasionally with glaze. Remove skin; discard. Arrange fillets on a platter; sprinkle with sliced onions and sesame seeds. Per fillet: 357 calories, 16g fat, 2g fiber Source: ""Blaze of Glory" by Steven Raichlen (Press 9/5/99)" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Don't remove the skin from the salmon until after you've taken it off the grill. The skin protects the flesh from the intense heat, allowing it to cook on just one side. This eliminates having to flip the fillets, which often fragments the fish. --- I made the Grilled Salmon that Pat shared with the group and I have to say it was wonderful. I, of course, modified it somewhat. I scaled down the recipe for 2 people and instead of basting the fish with the glaze, I used my George Foreman grill and served the glaze on top. I served it over Sesame Noodles. I wouldn't hesitate to make this for a dinner party. It was that good. [Penchard@aol.com] * Exported from MasterCook * Grilled Vegetable Sandwich Recipe By :Cooking Light Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grilled, Smoked, Bbq Low Fat Spreads & Sandwiches Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 Cup Balsamic Vinegar 2 Tablespoons Olive Oil 1 Tablespoon Fresh Basil 2 Teaspoons Molasses 1 1/2 Teaspoons Fresh Thyme 1/4 Teaspoon Salt 1/4 Teaspoon Pepper 3 Medium Zucchini -- Sliced 1/4" Thick 1 Medium Yellow Bell Peppers -- Cut Into 6 Wedges 2 Medium Red Bell Peppers -- Cut Into 6 Wedges 1 Large Onion -- Cut Into 1/2" Slices 16 Ounces French Bread Loaf Vegetable Cooking Spray 3/4 Cup Crumbled Feta Cheese 2 Tablespoons Fat-Free Mayonnaise 1/4 Cup Grated Fresh Parmesan Cheese Combine first 7 ingredients in a large heavy-duty zip-top plastic bag. Add zucchini, bell peppers, and onion; seal bag, and marinate in refrigerator 2 hours, turning bag occasionally. Remove vegetables from bags, reserving marinade. Set vegetables aside. Cut bread loaf in half horizontally, and brush 3 tablespoons reserved marinade over cut sides of bread; set bread and remaining marinade aside. Place vegetables in a wire grilling basket coated with cooking spray. Prepare grill. Place grilling basket on grill rack; grill 5 minutes, basting occasionally with remaining marinade. Turn basket over; grill 2 minutes, basting occasionally. Place bread, cut sides down, on grill rack, and grill an additional 3 minutes or until vegetables are tender and bread is toasted. Combine feta cheese and mayonnaise in a bowl; stir well. Spread mayonnaise mixture evenly over cut sides of toasted bread; place grilled vegetables on bottom half of bread. Sprinkle Parmesan cheese over the vegetables; top with top half of bread. Cut loaf into 8 pieces. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Grilled Vegetables With Ranch Dressing Recipe By :Cooking Light Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grilled, Smoked, Bbq Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 red bell peppers -- seeded 2 yellow bell peppers -- seeded 1 pound eggplant (1 small) -- cut in half lengthwise 1 pound asparagus (16 spears) 1 medium zucchini or yellow squash -- cut in half lengthwise 8 plum tomatoes 2 tablespoons olive oil 1/2 teaspoon black pepper 1/4 teaspoon salt Cooking spray *RANCH DRESSING: 3/4 cup lowfat buttermilk 1/4 cup fat-free sour cream 1/2 teaspoon dry mustard 1/2 teaspoon dried oregano 1/2 teaspoon dried basil 1/4 teaspoon salt 1/4 teaspoon dried dill 1/4 teaspoon black pepper 1 garlic clove -- minced 1 Prepare grill. 2 For the vegetables: Brush first 6 ingredients with oil; sprinkle evenly with black pepper and salt. Place bell peppers on a grill rack coated with cooking spray; grill 5 minutes. Add eggplant; grill 5 minutes. Add asparagus; grill 5 minutes. Add zucchini; grill 5 minutes. Add tomatoes; grill 5 minutes or until all vegetables are tender, turning vegetables as needed. Remove vegetables from grill. Cut each bell pepper into quarters; cut eggplant halves and zucchini halves each into 4 equal pieces. Serve vegetables with ranch dressing. FOR THE DRESSING: Combine all ingredients in a bowl; stir well with a whisk. Cover and chill. Vegetables plus 2 tablespoons dressing: 105 calories, 5g fat, 4g fiber Source: ""Blaze of Glory" by Steven Raichlen (Press 9/5/99)" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Live fire brings out the flavors in vegetables in a way that will make this technique a permanent part of your cooking repertoire. * Exported from MasterCook * Guacamole #7 Recipe By :Weight Watchers Slim Ways Mexican Serving Size : 8 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Fruit Low Fat Mexican & Southwestern Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium Avocado -- Peeled and cut into quarters 2 medium Tomatoes -- finely chopped 1/2 Jalapeno pepper -- seeded and minced or to taste 1 cup Onions -- minced 1/4 cup Fresh cilantro -- minced 2 teaspoons Fresh lime juice 1/4 teaspoon Salt 10 ounces baked tortilla chips -- or more In medium bowl, combine 1 avocado quarter, 1/4 cup of the tomatoes, half the pepper, 1 Tbs onions and half the cilantro; with fork, mash mixture together into a medium-coarse paste. Finely dice remaining avocado quarters. Add avocado, remaining tomatoes, pepper, onions and cilantro. Add juice (do not use more than 2 tsp or mixture will be too watery) and salt to paste mixture and stir to combine. Notes: I found it needed more salt. Each serving is 1/2 cup Cal 63 Fat 4g Fiber 1 gr 1/2 cup = 1 WW pt. From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I made this last week and want to share it with you all. I was by far, the best Guacamole I've ever tasted and it's a Weight Watcher's recipe. I hope you enjoy it as much as I did. * Exported from MasterCook * Herbed Cornish Hens Recipe By :Reader's Digest Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 teaspoon coarse salt 3/4 teaspoon ground sage 1/2 teaspoon ground allspice 1/2 teaspoon black pepper 1/2 teaspoon dried rosemary -- crumbled 2 1.5 pound Cornish hens, skinless -- split 4 teaspoons olive oil In a small bowl, combine the salt, sage, allspice, pepper, and rosemary. Coat the hens first with the oil, then with the herb mixture, rubbing them well. Cover the hens with plastic food wrap and refrigerate for at least 1 hour or up to 3 hours. Preheat the broiler, setting the rack 8 inches from the heat. Arrange the hens on a broiler pan and broil for 8 minutes, then turn them over and broil 7 to 8 minutes longer or until the juices run clear when a thigh is pricked with a fork and a leg moves easily in its socket. If the hens are overbrowning, tent them with aluminum foil during the last few minutes of broiling. book est.: 272 cals, 11g fat, 0g fiber. Source: "Live Longer Cookbook" S(Collection): "kitpath@earthlink.net" - - - - - - - - - - - - - - - - - - - NOTES : (Link to guinea hens, skinless) * Exported from MasterCook * Herbed Millet And Tofu Casserole Recipe By :Christine Leishman, San Francisco, CA Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup raw millet 2 cups water 1 pound firm tofu (Mori-Nu Lite) 2 cups chopped spinach 1 small onion -- minced 2 cloves garlic -- minced 1/2 teaspoon dried thyme 1/2 teaspoon fresh basil 1/2 teaspoon fresh tarragon 1 tablespoon fresh parsley Saute minced onion and garlic in a saucepan sprayed lightly with vegetable oil. Add herbs and then millet. Saute briefly. Add water and bring to a simmer. Simmer 25 minutes. Add tofu and spinach and simmer 5 more minutes. Author's Estimated Per Serving ( weight 12 oz): Calories 258; Protein 11.4 gms; Carbohydrate 47.5 gms; Dietary fiber 3.2 gms; Sugar 1.3 gm; Fat 2.7 gms; Cholesterol 0 mg; Sodium 71.6 mg; Vitamin A 97 RE; Vitamin C 5.8 mg; Calcium 76 mg; Iron 2.3 mg. This recipe is about 8% calories from fat. Description: "Millet is cooked with onion, garlic and herbs; mixed with tofu and spinach, heated and served." Source: "www.cyberdiet.com, Chris is a recipe developer and menu coordinator at UCSF" From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Homemade Applesauce In Baked Apples Recipe By :Patrick Clark Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 Granny Smith apples 1 Tablespoon brown sugar 1/2 Teaspoon cinnamon 4 Teaspoons butter 1/4 Cup water 1 Tablespoon honey 12 Sprigs mint -- for garnish For the apples: Preheat the oven to 375F. Core 4 of the apples and peel some of the skin from around the top. Mix brown sugar and cinnamon together and sprinkle over the apples. Add 1 teaspoon of the butter on top of each apple and place in a baking dish. Add 1/2 inch of water to pan, cover, and bake for 40 minutes, or until just cooked. Remove from oven and let cool before handling. Scoop out most of the flesh from the inside of the apples and set aside, leaving the skin intact. For the applesauce: Peel, core, and chop the 4 remaining apples. Cook the apple, water and honey for 7 to 9 minutes, or until tender. Puree the apples for 1 minute, or until smooth. Add the reserved apple and mix well. Place an apple shell in the center of each plate and spoon in. the applesauce. Arrange the mint sprigs around the base of the apples. Background: Patrick Clark died in February 1998 at age 42 before he could complete his cookbook. He was a highly acclaimed trendsetter at the famed Tavern on the Green in New York. Cooking With Patrick Clark: A Tribute to the Man and His Cuisine, coordinated and conceived by Charlie Trotter (Ten Speed Press) is a glitzy book, not only for the obligatory color photographs but for the lineup of 51 celebrity chefs who added their recipes and memories of Clark. The contributors include Alice Waters, Emeril Lagasse, Daniel Boulud, Jacques Pepin, Dean Fearing and Trotter. As you might imagine, given this lineup, most of these recipes are not for the novice. Clark's a Stuffed Squab, for example, extends over pages and requires 45 ingredients. Chef Gray Kunz prepares Eiderflower Ice Cream with Eiderflower syrup and Moscato d'Asti, which few would have in the pantry. Chef Nobuyuki Matsuhisa contributes a recipe for Chilean Sea Bass Anticucho that calls for Aji Panka, a Peruvian chili paste, without saying where to get it or how to prepare it. And so forth. by Peter D. Franklin, Universal Press Syndicate Copyright: "1999 coordinated and conceived by Charlie Trotter (Ten Speed Press), Cooking With Patrick Clark: A Tribute to the Man and His Cuisine" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : A easy to dessert by Patrick Clark from the commorative cookbook. Each filled apple: 191 cals; 4g fat (19% cff), 7g fiber. A simple (compared to other recipes in the book) dessert from the late Patrick Clark. * Exported from MasterCook * Hot Barley And Chicken Salad Recipe By :Pillsbury Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Grains & Cereals Low Fat Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- DRESSING 1 tablespoon sugar 1 tablespoon balsamic vinegar 2 teaspoons red wine vinegar 2 teaspoons soy sauce 1 dash pepper SALAD 1 cup water 1/2 cup pearled barley (Quick-cooking) 1 skinless boneless chicken breast half -- cut into bite-sized -- pieces 1 garlic clove -- minced 2 cups frozen mixed vegetables -- thawed (green bean, corn, carrot, pea) Fresh spinach leaves In small bowl, combine all dressing ingredients; mix well. Set aside. In medium saucepan, bring water to a boil. Add barley; return to a boil. Reduce heat to medium-low; cover and simmer 10 to 12 minutes or until barley is tender and only about 1/4 of the liquid remains. Add chicken and garlic; mix well. Cover; cook an additional 5 minutes. Stir in vegetables. cover; cook over medium heat until chicken is no longer pink and vegetables are tender (3 to 4 minutes). Add dressing; cook until thoroughly heated. To serve, arrange spinach leaves on plates; spoon salad onto spinach leaves. TIP - to quickly thaw frozen vegetables, place in colander or strainer; rinse with warm water until thawed. Drain well. book est: 350 cals, 6% cff; 2g fat, 12g fiber. 60% Vit A. Description: "Use a RTC Chicken breast or leftover chicken." Source: "Fast and Healthy, Jan/Feb 1996" S(Collection): "kitpath@earthlink.net" Yield: "3 cups" - - - - - - - - - - - - - - - - - - - NOTES : could use cooked chicken and any of the frozen vegetable combos in this salad. * Exported from MasterCook * Hungarian Langos - Chewy Bread Rounds Recipe By :Sunset Serving Size : 16 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Low Fat Vegan Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- LANGOS: 1/2 pound baking potatoes -- (1 medium) 2 cups water 1 package active dry yeast 1 teaspoon salt 1/2 teaspoon ground ginger 1/2 teaspoon baking soda 3 cups all-purpose flour -- approximately 3 tablespoons cornstarch Salad oil Salt Garlic cloves -- peeled and halved Scrub and slice potato (do not peel); combine with the 2 cups water in a 1- to 1-1/2-quart pan. Cover and boil until very tender, about 20 minutes. Drain, reserving liquid, then rice or smoothly mash potato; set aside. Measure 3/4 cup of the reserved potato liquid; pour into a large bowl and let cool to 100F. Stir in the yeast; let stand until softened, about 10 minutes. Mix in the potato, the 1 teaspoon salt, the ginger, and soda. Stir together 2-1/2 cups of the flour and the cornstarch, then gradually beat into yeast mixture with a heavy spoon (dough will be crumbly). Turn dough out onto a floured board and knead until smooth, adding flour as required. Turn dough over in a greased bowl; cover and let rise at room temperature until doubled, about 1-1/2 hours. Punch down dough; turn out onto a floured board and knead to expel air bubbles. Divide dough into 16 pieces, shaping each into a smooth ball. Place balls about 2 inches apart on greased baking sheets; cover and let rise at room temperature until almost doubled, about 45 minutes. Flatten balls into 4-inch rounds. Cut 4 or 5 slits in each with a knife; pull slits to open (see photograph above). Place rounds well apart on greased baking sheets. Dust with flour, cover, and let rise until puffy, about 30 minutes. In a 10- to 12-inch frying pan, heat 1-1/2 inches of salad oil to 375F. Fry one round of bread at a time, turning until golden brown on both sides, 1-1/2 to 2 minutes total. Lift from oil with a slotted spoon or spatula, let drain briefly, then set on folded paper towels. Sprinkle lightly with salt. Serve warm or cool with cut cloves of garlic to rub onto each langos just before eating. If made ahead, cool, wrap, and store at room temperature up to 1 day. To reheat, place langos on baking sheets and heat, uncovered, in a 350[deg.] oven until warm, about 10 minutes. Makes 16. Each slice: 104 cals, 2% cff, (1g fat, 1g fiber Cuisine: "Hungarian" Source: "Sunset, March 1983" S(List Mail From): ""Pat Hanneman (kitpath@earthlink.net) on 29 Sep 1999" Yield: "16 pieces" - - - - - - - - - - - - - - - - - - - NOTES : On baking days in Hungary, small pieces of dough were often saved to make puffy golden rounds of fried bread known as langos. Slashed here and there for an extra-chewy interior, langos rubbed with cut cloves of fresh garlic were a special treat to accompany bowls of spicy Hungarian soups and stews. * While there are several different recipes for langos, this version starts with a springy potato yeast dough. Although best eaten freshly made, langos can be made a day ahead and reheated. * Exported from MasterCook * Irish Wheaten Bread Recipe By :anon Serving Size : 12 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Ethnic Nec Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups flour 2 cups whole-wheat flour 2 tablespoons caraway seed -- optional 2 tablespoons honey 1 teaspoon baking soda 3 tablespoons butter -- cut in 1/2" cubes 1 teaspoon salt 1 1/3 cups buttermilk 1/4 cup liquid egg substitute Combine flours, honey, salt and baking soda in food processor, and pulse until well-blended. With the processor on, drop butter through food chute, and process for 10 seconds more. Combine buttermilk and egg substitute and stir well. With processor on, pour the mixture through the chute and process for 20 seconds or until dough leaves sides of bowl and forms a ball. Turn dough out onto a lightly floured board and knead about 10 times. Pat the dough into an 8-inch round pan coated with Pam. Cut a 1/4-inch deep cross on top of dough. Bake at 375 for 45 mins or until lightly browned. Let cool completely on rack. Cut into wedges to serve. Makes 12 servings. S(Eat-LF Recipes): "Penchard@aol.com on 25 Sep 1999" - - - - - - - - - - - - - - - - - - - NOTES : Yvonne: "This is a bread I like to make when I'm in a hurry and don't have time to let dough rise. It's a heavy and dense bread that's great with soups and stews." * Exported from MasterCook * Iroquois Corn Soup Recipe By :Iroquois Green Corn Festival, New York (August) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 large white mushrooms -- sliced 2 cans beef consomme -- (13.5 oz each) 2 tablespoons yellow cornmeal 2 tablespoons minced cilantro 2 cloves garlic -- crushed 2 tablespoons fresh basil -- chopped 1 medium yellow onion -- peeled and sliced 1/2 teaspoon freshly ground black pepper salt (to taste) 10 ounces frozen lima beans 1/3 cup sherry In a large 12-inch saucepan, place the mushrooms, consomme, cornmeal, cilantro,garlic, basil, onion, pepper and a pinch of salt. Simmer over medium heat, uncovered, for about 10 minutes. Add lima beans and sherry, and simmer another 10 to 15 minutes, stirring occasionally. Serve piping hot. Cuisine: "Native American" Source: "1992: Celebrate: traditional ethnic entertaining in America; Hillary Davis" S(Collection): "kitpath@earthlink.net" - - - - - - - - - - - - - - - - - - - NOTES : Each bowl 201 cals, 3%cff. 1g fat, 4g fiber. Adapted for a vegetarian diet: 1/2 pound flounder fillets, to be added with the lima beans, was omitted from this recipe and served 6. * Exported from MasterCook * Italian Herb Bread, Anita's Recipe By :Bread Machine Magic Serving Size : 10 Preparation Time :0:10 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 tablespoons buttermilk, dried 1 1/8 cups water 1 1/2 tablespoons vegetable oil 3 cups bread flour 1 1/2 teaspoons salt 1 tablespoon granulated sugar 1/2 cup grated parmesan cheese 1/4 teaspoon dried basil 1/4 teaspoon dried oregano 1 1/2 teaspoons bread machine yeast Combine buttermilk powder and water together and place in bread pan along with remaining ingredients according to manufacturer's directions. Select regular baking cycle, light crust setting, and start machine. Makes a 1 1/2 pound loaf. Source: "Bread Machine Magic (Rehberg & Conway) p.27" S(Eat-LF Recipes): "Joanne McAndrews (jmca@ibm.net) on 26 Sep 1999" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Judge Roy's Bean Salsa Salmon Recipe By :Penny Eisenberg Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds salmon fillet 2 tablespoons Dijon mustard salt and pepper to taste Sauce 1 jar Paul Newman's mild salsa 1/4 cup green olives -- halved 1/2 cup water 1/2 15 ounce can black beans -- rinsed and drained 1/4 cup raisins 1/2 can corn kernels -- rinsed and drained Serving Ideas : For special plate presentation, spread 1/2 cup of mashed potatoes on each dinner plate. Top with fish (without skin - it will stick to foil for easy removal). Spoon sauce in a line across fish and potatoes. Sprinkle with parmesan cheese. Garnish with scattered green peas. 1. Preheat oven to 450 degrees. 2. Season the salmon with salt and pepper and spread with mustard. Cover with plastic wrap and refrigerate while preparing sauce. 3. Simmer the salsa, olives, and water in a small covered pot for 15 minutes. Remove from heat and add the black beans, raisins and corn. 4. Line an ovenproof pan with aluminum foil. Place the salmon on the foil. Spoon the sauce on top of fish, and bake until the fish reaches 150 degrees (about 12-15 minutes per inch of fish thickness). Description: "Baked mustard salmon with corn bean salsa" Source: "Paul Newmans Cooking Contest 96 semi-finalist" - - - - - - - - - - - - - - - - - - - NOTES : The calorie count is high but I think that you really only use about half of the sauce. That would bring the calories down to 310 and the fat to 6. Instead of baking the fish you can grill it. If you like fish with more texture, grill it skin side up for 5 minutes, turn it skin side down, top with the salsa, and continue to grill until the temperature of the fish is 150. * Exported from MasterCook * Kadu Bouranee (Sweet Pumpkin) Recipe By :Afghan Cultural Info Center Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Sauces & Gravies Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds Fresh pumpkin or winter squash -- 1/4 Corn oil -- optional SWEET TOMATO SAUCE: 1 teaspoon Crushed garlic 1 cup Water 1/2 teaspoon Salt 1/2 cup Sugar 4 ounces Tomato sauce 1/2 teaspoon Ginger root -- chopped fine 1 teaspoon Freshly ground coriander Seeds 1/4 teaspoon Black pepper YOGURT SAUCE: 1/4 teaspoon Crushed garlic 1/4 teaspoon Salt 3/4 cup Plain yogurt GARNISH: Dry mint leaves -- crushed Peel the pumpkin and cut into 2-3" cubes; set aside. Heat oil in a large frying pan that has a lid. Fry the pumpkins on both sides for a couple of minutes until lightly browned. Mix together ingredients for Sweet Tomato Sauce in a bowl then add to pumpkin mixture in fry pan. Cover loosely and cook 20-25 minutes over low heat until the pumpkin is cooked and most of the liquid is absorbed or evaporated. Mix together the ingredients for the yogurt sauce. To serve: Spread half the yogurt sauce on a plate and lay the pumpkin on top. Top with remaining yogurt and any cooking juices left over. Sprinkle with dry mint. May be served with chalow (basmati rice) and naan or pita bread. Description: "[315 cals, 42% cff; 15g fat, 2g fiber]" Cuisine: "Afghani" Source: "1999 www.planetb.net/~haq/Afghans/" Yield: "2 cups" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : For a Low Fat Variation: roast the pumpkin without oil. [194 cals, 8% cff, 2g fat, 2g fiber] * Exported from MasterCook * Kreplach Recipe By :Faye Levy's International Jewish Cookbook, p. 68-69 Serving Size : 10 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Holidays & Gifts Jewish Low Fat Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- NOODLE DOUGH 3 large eggs 3/4 teaspoon salt 1 3/4 cups all-purpose flour 2 tablespoons all-purpose flour CHICKEN FILLING 2 tablespoons vegetable oil OR nondairy margarine OR chicken fat 1 medium onion -- finely chopped 8 ounces boneless skinless chicken breast halves OR boneless skinless chicken thighs salt -- to taste pepper -- to taste 1 large egg -- beaten 2 tablespoons chopped fresh parsley chicken soup -- for serving 1. Make the dough: In a food processor combine eggs, salt, and 1 1/2 cups flour. Process until dough begins to form a ball. Add remaining flour 1 tablespoon at a time and process a few seconds after each addition. Process 30 seconds so dough forms ball; if dough is not very smooth, knead a few seconds by hand on a lightly floured surface. Place dough on a plate, cover with an overturned bowl, and leave 30 minutes at room temperature. (Dough can be refrigerated, covered, for 1 day.) 2. Make the filling: Heat oil in a small skillet, add onion, and saute until soft and just beginning to brown, about 10 minutes. Add chicken and sprinkle with salt and pepper. Cover and cook over low heat about 7 minutes. Turn over, cover, and cook about 5 more minutes or until just tender. Be careful not to let the onion burn. 3. Remove chicken and let cool. Cut chicken into pieces and grind in food processor until fine. Add egg and puree again until fine. Transfer to a mixing bowl. Mix in sauteed onion and parsley. Taste for seasoning; mixture should be highly seasoned. Leave to cool. 4. Make the pasta in a machine: Set rollers of a pasta machine to widest setting. Cut dough in 2 or 3 pieces. Work with 1 piece at a time and keep others covered. Flour the piece of dough, pat to flatten it slightly, and put it through rollers. Fold in 2 or 3 pieces and put it through again, still at widest setting. Put it through 6 or 7 times, or until very smooth. Set rollers at next setting. Lightly flour the dough and put it through without folding. Continue putting dough through machine, once at each setting, until you reach the next-to-finest setting; if dough isn't smooth after putting it through a certain setting, put it through again. 5. Filling the dough: Place 1/2-teaspoon mounds of filling about 1 1/2 inches apart on sheet of dough, then cut dough in approximately 2 1/2-inch squares. Brush adjacent sides of each square lightly with water; fold dough over filling into a triangle, pressing moistened sides to unmoistened sides, and press edges firmly to seal. (If desired, join 2 edges to form a ring shape.) If necessary, dampen edges with a little water so they are easier to join. Lay each triangle on a floured sheet of wax paper as it is completed. 6. Repeat rolling and shaping with remaining dough and filling, using 1 piece of dough at a time. (Kreplach can be made ahead to this point, put in one layer on a floured paper or tray, covered, and kept 1 day in refrigerator.) 7. To cook kreplach, add half of them to a large pot of boiling salted water. Bring to a boil, reduce heat so water simmers, cover, and cook over low heat 15 minutes. Remove kreplach with a slotted spoon and drain in a colander. Repeat with second batch. (Cooked kreplach can be kept 2 days in refrigerator. They can also be frozen.) 8. To serve, simmer kreplach in hot chicken soup or meat soup to heat through for 10 to 15 minutes. Serve in soup, with a few carrot slices and parsley. Makes about 50 kreplach, about 10 servings. From "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : Alternative ways of serving kreplach include drizzling them with oil or melted nondairy margarine and heating them briefly in the oven, or tossing with herb-accented tomato sauce, or adding them to a pan of fried onions and sauteing them lightly. * Exported from MasterCook * Leftover Chicken And Potatoes Recipe By :Pat_H Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Potatoes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- cooked chicken potato slices pimiento chopped garlic chili powder chopped onions Bob likes "dry" fried potato slices with pimento, garlic, chicken, chili powder and onions. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Leftover Chicken, Spinach And Angel Hair Pasta Recipe By :Pat_H Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- cooked chicken -- shredded lemon garlic angel hair pasta mushroom slices baby spinach leaves Usually i use the leftovers in salads or canned soups or sandwiches like Greek chicken in a pita with the cucumber sauce. I remember I tried shredding once on a cookie sheet; sprinkling with lemon and coarsely chopped garlic. Put that in an 400F for a few minutes and tossed that with angle hair, mushroom slices and baby spinach leaves. that was good: it changed the chicken's original taste. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lemon Garlic Shrimp Kebabs Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Tried Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 lbs large shrimp -- 48 shrimp 1/2 cups fresh lemon juice -- about 3 lemons 1/2 cups dry white wine 2 tbsps minced garlic -- about 12 cloves 2 tbsps steak sauce -- such as Heinz 57 2 tsps coarsely ground pepper Cooking spray Peel shrimp, leaving tails intact. Combine lemon juice, wine, garlic, steak sauce, and pepper in a large zip-top plastic bag; seal, and shake to blend. Add shrimp; seal. Marinate in refrigerator 20 minutes, turning bag once. Prepare grill. Remove shrimp from bag, discarding marinade. Thread 8 shrimp onto each of 6 (12-inch) skewers. Place kebabs on a grill rack coated with cooking spray, and grill 2 minutes on each side or until shrimp are done. Yield: 6 servings (serving size: 1 kebab). Note: Substitute 1/3 cup water and 2 tablespoons vinegar for wine, if desired. CALORIES 135(14% from &t), FAT2.1g, FIBER 0.2g From Betsy & John Burtis - - - - - - - - - - - - - - - - - - - NOTES : 3 WW points We had this for dinner last night and it was very good. I ended up cooking them in a grill pan I have, rather than skewering them and they were fine and not nearly as messy! * Exported from MasterCook * Lentil Burgers, Tightwad Recipe By :Tightwad Gazette Serving Size : 1 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup lentils -- mixed with 1 Cup bulgur -- cooked 2 Cups bread crumbs 1 Cup chopped onion 1/2 Cup chopped green pepper 4 Tablespoons mixed Italian herbs 4 Cloves garlic -- or 4 t. powdered garlic 2 Tablespoons soy flour -- mixed with 2 Tablespoons water 1/2 Cup skim milk -- rice or soy Mix the first six ingredients. Mix in soy flour/water mixture. Add milk and mix well. Chill 1/2 hour. Make into patties and fry 10 minutes per side, or bake on cookie sheet at 350F, 10 minutes on each side. Notes: 1. The lentil-bulgur mixture is simply equal parts lentils and bulgur cooked together. I usually make a large amount and freeze in 2 cup portions. 2. You can, of course, use any seasonings you like. 3. The author doesn't say how big to make the burgers -- I like them kind of small and fairly thin and get about a dozen. >From: Debbie Cowherd From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lentil, Chick Pea And Rice Casserole Recipe By :The Toronto Star, Sept 15, '99 Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Make Ahead Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 1 onion -- chopped 2 cloves garlic -- minced 1 cup rice -- uncooked 1/2 cup green lentils -- washed 1 19 ounce can chick peas -- drained/rinsed 3 cups vegetable stock -- or water salt and pepper -- to taste 1/4 cup chopped fresh parsley 2 tablespoons fresh dill -- chopped 1 cup feta cheese -- crumbled 1 1/2 cups grated lowfat Cheddar cheese In a large saucepan, heat oil over Medium heat. Add onions and garlic, cook until fragrant and tender, about 5-7 minutes. Stir in rice and lentils; cook 2 minutes. Add chick peas and vegetable stock or water. Bring to boil. Lower heat, cover and cook gently for 20-25 minutes or until rice and lentils are tender. Season with salt and pepper. Stir in parsley, dill, feta nd 1 cup of the cheddar cheese. Place in a 2 1/2 liter ovenproof casserole or baking dish and sprinkle with remaining cheddar. If serving immediately, broil until cheese bubbles and is light brown. If making ahead, and reheating, bake in 375 F. oven for 20-25 minutes until hot. Makes 4-6 servings. The Toronto Star, September 15, '99 Quick Cuisine by Bonnie Stern MC formatting by bobbi744@acd.net From Roberta Banghart - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lima Bean Stew With Grilled Pumpkin And Corn Recipe By :Hanneman, Riverside, CA 9/1999 Serving Size : 3 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- *GRILL: 12 ounces pumpkin -- or butternut-squash 1 cob of corn OR -- 1/2 cup corn kernels olive oil spray 1/8 teaspoon Butter Buds(r) coarsely ground black pepper *STEW: 1 teaspoon extra virgin olive oil 2 tablespoons chopped fresh basil 3/4 cup chopped fresh tomato 10 ounces cooked baby lima beans -- (1 3/4 cups) pepper -- to taste 1 1/2 cups defatted chicken broth Serving Ideas : Crackers or baked white-corn tortilla chips and a fresh tomato salsa. Preheat the grill. Peel the squash and remove the seeds. Cut into 1/2-inch pieces. Place squash on a large sheet of heavy duty foil. Place the corn along side (ear or kernels). Spray with olive oil using a fine mister; sprinkle with butter buds and a few grindings of black pepper. Seal the packet and roast and slow cook on the grill, covered, medium-low setting for 20 to 25 minutes. Remove. Open packet to cool the vegetables. STEW: Heat a non-stick sauce pan. Add oil and swirl to coat the bottom. Immediately add the basil and chopped tomato and saute, shaking the pan frequently. Add limas; season with freshly ground pepper. Add the broth. Bring to a boil. Reduce heat to a moderate simmer, cover, ajar. Cook for 5 to 10 minutes or until the limas are al dente or soft, as preferred. Meanwhile, remove kernels from corncob. Add the corn and the squash to the stew and heat through. Adjust salt and pepper to taste. Serve, garnished with a sprig of fresh basil. One-third: 413 Calories; 3g Total Fat; (5% calories from fat); 27g Protein; 79g Carbohydrate; 22g fiber; 1882mg Potassium. Description: "Suitable for butternut or other winter squash." S(eChef): "kitpath@earthlink.net 09/13/1999(Mon)" - - - - - - - - - - - - - - - - - - - NOTES : Any shell bean can be used in this stew. We love lima beans, squash and corn. The squash and corn are first slow roasted in a covered grill where they develop a nutty sweet taste. The lima are frozen. Fresh ones come on the market in Spring. This stew is lowfat, high fiber, full of antioxidants and rich in potassium. The flavor is very satisfying. It's easy to substitute ingredients that make it a vegan meal. Recipe developed by Pat Hanneman 1999. Serves 2 or 3. We were inspired by the ingredients in the lima beans - Chilean style, we made a less mushy version and loved it. We don't use our grill as often as we'd like - it's so hot out there (low dessert scorch). but this is easy because we could retreat indoors while the packet of veggies was roasting. was this goood;-D Reggie, it is high in potassium. Pepper is really the only spice here. The squash was so yummy it may not need a substitute. * Exported from MasterCook * Magenta Millet Pilaf Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Millet -- rinsed and drained 2 cups Boiling water 1/2 pound Beets -- scrubbed, trimmed -- And cut into 1/2*inch dice (no need To peel. 1/2 teaspoon Salt 1/8 teaspoon Allspice 1 tablespoon Fresh orange zest 2 oranges) 2 tablespoons Minced fresh mint 6 tablespoons Fresh orange juice Salt -- to taste Heat nonstick or cast iron skillet over high heat. Toast millet till it gives off a nice popcorn smell and starts to dance about the pan. Place millet in pressure cooker pot when done. Heat flame tamer and place pressure cooker on top. Add boiling water, beets, salt, and allspice to pressure cooker. Lock lid and bring up to high pressure. When high pressure is reached, turn down heat to maintain pressure and hold for 10 minutes (set a timer). Meanwhile, zest one of the oranges. You should get a yield of 1 T, if not, use the other orange as well. (If you don't have a zester, use a sharp potato peeler to delicately remove just the orange peel, leaving the bitter white pith behind.) Mince the orange zest. Set aside. Squish the oranges without breaking them by rolling them between your hands and the counter. This will make juicing go easier. Cut in half and juice. You should get 6 T or so. Since oranges vary in sweetness, you will want to add the orange juice by taste. Mince the mint and set aside. After the 10 minutes are up on the pressure cooker, turn off heat and move it to a cold burner. Let sit for 10 minutes and then take cooker to sink. Run under cold water to release any residual pressure and remove lid. Add mint and zest. Add orange juice to taste, and salt if needed. Serve. This dish looked stunning in my black octagonal serving dish. A splash of lemon or lime might also be tasty. Posted by artemis@netcom.com (Michelle Dick) to the Fatfree Digest [Volume 14 Issue 24] Jan. 24, 1995. :This is from Lorna Sass's _Great Vegetarian Cooking Under Pressure_: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. From KSBAUM@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mediterranean Meatballs Recipe By :Cooking Light Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Mediterranean Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons Fresh Mint -- Minced 3 Tablespoons White Wine Vinegar 1 1/2 Tablespoons Water 1 Tablespoon Olive Oil 1/2 Teaspoon Sugar 1 Large Garlic Clove -- Minced 1/2 pound Extra Extra Lean Ground Beef 3 Tablespoons Regular Oats 1 1/2 Tablespoons Finely Chopped Onion 1 Tablespoon Skim Milk 1/2 Teaspoon Ground Coriander 1/2 Teaspoon Pepper 1/4 Teaspoon Salt 1/8 Teaspoon Ground Cinnamon 8 Large Mushrooms 1 Small Onion -- Cut Into 4 Wedges Vegetable Cooking Spray 1 1/2 Cups Cooked Pasta -- Orzo Combine first 6 ingredients in a bowl; stir well with a whisk. Combine beef and next 7 ingredients (beef through cinnamon) in a bowl; stir well. Shape into 8 (2-inch) meatballs. Thread meatballs onto 2 10-inch skewers. Thread mushrooms and onion alternately onto 2 10-inch skewers. Prepare grill or broiler. Place kebabs on grill rack or broiler pan coated with cooking spray; cook 7 minutes on each side or until done, basting occasionally with mint sauce. Serve with orzo. From "Sherilyn" - - - - - - - - - - - - - - - - - - -