* Exported from MasterCook * Six Bean Soup With Potato And Fig Vinegar Recipe By :Pat_H Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 15 oz can Health Valley Fat-Free 5-Bean Vegetable Soup 1/3 cup cross-cut thin green beans 1 pinch coarsely ground black pepper 1 red potato 1/8 teaspoon garlic salt with parsley 2 teaspoons fig balsamic vinegar 3 ounces focaccia -- warmed Combine the soup, green beans and coarsely ground black pepper in a sauce pan and warm over moderate heat. Meanwhile microwave the red potato for about 4 minutes or until tender. Cut the potato into bite-sized pieces. Place portions of the potato in separate soup bowl. Sprinkle potatoes with Butter Buds and garlic salt. Spoon soup on top. Splash each serving with balsamic vinegar, preferably made from figs or other fruit. Serve with a slice of warmed focaccia. Variations: Lemon or lime juice with zest; tarragon vinegar. Description: "Add a bean to a can of 5-bean soup" - - - - - - - - - - - - - - - - - - - Serving Ideas : Simple mixed lettuce salad. NOTES : Here's a throw together idea with lots of flavor: dinner from a can. Would likely work with progresso's lentil soup as well.... Health Valley soups have complex flavors that some people, like us, find too sweet. We added a green bean, a potato and fruity vinegar to add more flavors and restore balance. Each bowl, with bread: 321 cals, 5% cff, 2g fat, 12g fiber; without 161 cals, 0%cff, 10g fiber. * Exported from MasterCook * Soy Bread, Thirty Percent Recipe By :Veggie Life, May 1997 Serving Size : 16 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Hand Made Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Cups soy flour 2 1/2 Cups unbleached white flour 3 Tablespoons gluten, wheat 1 Package active dry yeast 1 Tablespoon sugar 1/2 Teaspoon salt 2 Cups soy milk -- warmed Cooking spray or oil An overnight method allows a slower rise, so the texture develops with less kneading. If time allows, this dough can be made in a more traditional manner...or speed up the entire process by mixing and baking in a bread machine. Up to 50% soy flour can be used (2 cups soy flour, 2 cups white flour), but expect a much richer, denser loaf: 1. In a mixing bowl, stir together flours, gluten, yeast, sugar, and salt to distribute evenly. 2. Make a well in the center of dry ingredients, pour in soy milk, and stir together quickly to mix Knead slightly with back of spoon, just to combine ingredients well and moisten all of the flour. Transfer to a plastic container with ample space and a tight-fitting lid and refrigerate overnight. 3. Next morning, lightly spray or oil a baking sheet. On a lightly floured surface, shape half of the dough into a long, slender baguette. Repeat with second half of dough and place both on prepared sheet. Brush tops with a pastry brush dipped in warm water and slash tops, if desired. Cover with a towel and set in a warm place to rise for an hour, or until almost double. 4. Preheat oven to 400 F. Bake for 20 minutes or more, just watch for burning! Remove to a rack to cool before cutting. Makes 16 servings. PER SERVING: 139 CAL (18% from fat), 8g PROT, 2.8g FAT, 20g CARB, 80mg SOD, Omg, CHOL, 1.8g FIBER >From: Terry & Kathleen Schuller From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Soy Cinnamon Raisin Bread Recipe By :Toastmaster manual Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup water -- 80F 1 Tsp lemon juice 2 Tablespoons oil 2 Tablespoons sugar 1 Tsp salt 1/4 Cup dry milk 2 1/2 Cups bread flour 6 Tablespoons soy flour 1 3/4 Tsp active dry yeast Add at the beep: 1 Teaspoon cinnamon 1/2 Cup raisins Use the sweet bread program. For best results, use light baking control selection. Makes a 1 1/2 lb loaf. >From: From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Soy Crepes Recipe By :White Wave Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pancakes, Waffles, Crepes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup unbleached all-purpose flour 1/2 cup whole-wheat pastry flour 1/4 cup soy flour 1/4 cup nutritional yeast (optional) 1/2 teaspoon baking powder 1/2 teaspoon salt 3 cups Silk soymilk cooking spray Serving Ideas : Spread with jelly or applesauce or filled with scrambled tofu. Use instead of noodles for manicotti. Mix the dry ingredients and make a well in the middle. Pour in the soymilk and whip together. The batter should be very thin. Heat a 10-inch nonstick crepe pan over moderate heat, and spray surface. Pour in about 1/3 cup of the batter, tilting and moving the pan so that the batter covers the bottom of the pan with a thin coating. Cook until it is browned underneath and starts to pull away from the edge of the pan. Carefully flip it over and brown on the other side. Serve hot. Source: "Soyfood Recipes for the American Table" S(Collection): "kitpath@earthlink.net" Yield: "10 pieces" - - - - - - - - - - - - - - - - - - - NOTES : Per crepe: 85 cals, 5g protein, 1g fat, 2g fiber. * Exported from MasterCook * Soy Flour And Soymilk Made From Flour Recipe By :U.S. Soyfoods Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Legumes Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup full-fat soy flour 3 cups water Soymilk Made From Soy Flour: Bring the water to a boil. Slowly pour the soy flour into the water, stirring constantly with a whisk to prevent lumps. Reduce heat and simmer for 20 minutes, stirring occasionally. Line a colander with cheesecloth or nylon mesh and place the colander in a large blow or pot. Strain the soy flour mixture through the lined colander. Refrigerate the milk immediately. Homemade soymilk can be flavored with sweetener, vanilla, or other flavoring as desired. Soy flour is made from roasted soybeans ground into a fine powder. There are three kinds of soy flour available: Natural or full-fat, which contains the natural oils found in the soybean; Defatted, which has the oils removed during processing; Lecithinated, which has had lecithin added to it. All soy flour gives a protein boost to recipes. However, defatted soy flour is an even more concentrated source of protein than full-fat soy flour. Although used mainly by the food industry, soy flour can be found in natural foods stores and some supermarkets. Soy flour is gluten-free so yeast-raised breads made with soy flour are more dense in texture. Replace 1/4 to 1/3 the flour with soy flour in recipes for muffins, cakes, cookies, pancakes and quick breads. Soy flour is made from roasted soybeans that have been ground into a fine powder. Rich in high-quality protein and other nutrients, soy flour also adds a pleasant texture and flavor to a variety of products. Two kinds of soy flour are available: Natural or full-fat soy flour contains the natural oils that are found in the soybean. Defatted soy flour has the oils removed during processing. Both kinds of soy flour will give a protein boost to recipes; however, defatted soy flour is even more concentrated in protein than full-fat soy flour. Like whole grain flours, both defatted and full-fat soy flour should be stored in the refrigerator or freezer. Tips for Using Soy Flour Always stir soy flour before measuring since it can become packed in its container. Soy flour can be used just as it is, or it can be lightly "toasted" first to enhance its nutty flavor. Put the soy flour in a dry skillet and cook it, stirring occasionally, over moderate heat. Baked products containing soy flour tend to brown more quickly, so it may be necessary to shorten baking time or lower the temperature just slightly. Using Soy Flour Although soy flour has not yet found its way into many family kitchens, it is used extensively by the food industry. Soy flour turns up in an amazing array of food products, including fudge and other candies, pies, doughnuts, cakes and rolls, pasta, pancake mixes and frozen desserts. Some meat loaves and other prepared meat products use soy flour. In your own kitchen, use soy flour to thicken gravies and cream sauces, to make homemade soymilk, or add it to a variety of baked foods. Soy flour gives homebaked goods a protein boost. It also keeps baked goods from becoming stale. In fried foods, like doughnuts, soy flour reduces the amount of fat that is absorbed by the dough. It adds a rich color, fine texture, tenderness and moistness to baked goods. Since soy flour is free of gluten, which gives structure to yeast-raised breads, soy flour cannot replace all of the wheat or rye flour in a bread recipe. However, using about 15 percent soy flour in a recipe produces a dense bread with a nutty flavor and a wonderful moist quality. Just place two tablespoons of soy flour in your measuring cup before measuring all-purpose or other flour called for in the recipe. In baked products that are not yeast-raised, up to 1/4 the total amount of flour called for in the recipe can be replaced with soy flour. Recipes that are developed to use soy flour specifically can often use it in even higher amounts. Because it adds moisture to baked products, soy flour can also be used as an inexpensive and cholesterol-free egg substitute in these foods. Replace one egg with 1 tablespoon soy flour and 1 tablespoon water. Soy flour can also be used to make a quick, homemade soymilk. Try the above recipe. Source: "http://soyfoods.com/soyfoodsdescriptions/descriptions.html" From - - - - - - - - - - - - - - - - - - - NOTES : Make your own soymilk and use instead of buttermilk in baked goods. * Exported from MasterCook * Soy Herb Bread Recipe By :Toastmaster manual Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup water -- 80F, plus 2 Tablespoons water 1 Tsp lemon juice 2 Tablespoons oil 3 Tablespoons sugar 1 1/2 Tsp salt 1 Tablespoon dry milk 1 Tsp dried dill weed 1/2 Tsp garlic salt 1/2 Tsp dry mustard 1/4 Tsp dried basil 1/4 Tsp dried oregano 2 3/4 Cups bread flour 1/2 Cup soy flour 1 1/2 Tsp active dry yeast Use program 2 (sweet or special bread, for breads that are sweet or burn easily). For best results, use light baking control selection. Makes a 1 1/2 lb loaf. Note: I think the recipe calls for too much salt, and would only add 1 tsp and not 1 1/2, especially with the garlic salt added in too. >From: From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Soy Muffins Or Quickbread Recipe By :ElMolino Mills, Best Recipes Serving Size : 1 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 eggs -- separated 3 Tablespoons brown sugar 1 Tablespoon grated orange peel 1 Tablespoon butter or margarine -- melted 1 1/2 Cups defatted soy flour 2 Teaspoons baking powder 1 Pinch salt 1 cup lowfat 1% milk 1/4 Cup raisins 1/4 Cup chopped nuts To beaten yolks add brown sugar and orange peel and melted butter. Add dry ingredients alternately with the milk. Blend in stiffly beaten whites. fold in raisins and nuts. Place in tins or pan. bake 325 for 35 minutes or done Note: be sure to sift dry ingredients several times. Joan,"Flour Power" >From: LIR119@delphi.com From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spanish Chicken With Yellow Rice Recipe By :LHJ ONLINE http://www.lhj.com Serving Size : 6 Preparation Time :0:25 Categories : Chicken Eat-Lf Mailing List Low Fat Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 whole chicken legs-skinned 1 1/4 teaspoons salt -- divided 1/2 teaspoon freshly ground pepper -- divided 1 tablespoon olive oil 2 cups chopped green bell pepper 2 cups chopped leafy rib celery 1 cup chopped onions 1 tablespoon chopped garlic 1 tablespoon cumin 16 ounces canned whole tomatoes in juice 1 cup chicken broth 1 tablespoon flour 2 tablespoons white wine *YELLOW RICE: 4 cups water 2 cups long-grain rice 1/2 teaspoon salt 1/4 teaspoon turmeric 1. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. Heat oil in large Dutch oven over medium-high heat. Add chicken in two batches and cook 4 minutes per side until browned; transfer to plate. 2. Add green pepper, celery, onions and garlic to Dutch oven; cook 5 minutes, stirring occasionally, until vegetables have softened. Add cumin; cook 30 seconds. 3. Stir in tomatoes with juice, breaking up tomatoes with a spoon. Stir in broth, remaining 1 teaspoon salt and 1/4 teaspoon pepper. Return chicken to Dutch oven, stirring to cover with sauce. Bring to boil; reduce heat to medium, cover and simmer 20 minutes. Uncover and simmer 20 minutes more until chicken is cooked through. Combine flour and wine in small bowl. Stir into stew and cook 5 minutes. 4. Make Yellow Rice: Meanwhile, bring water to boil in medium saucepan; stir in rice, salt and turmeric. Reduce heat; cover and simmer 20 minutes until liquid is evaporated and rice is tender. 5. Serve chicken with rice. Makes 6 servings, 416 Calories each (Total Fat 8g or 18%, 4g fiber) Copyright: "1999, Meredith Corporation" T(Cooking): "0:55" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : This simple yet savory chicken dish calls for whole chicken legs, which are usually a good bargain at the supermarket. Tip: To easily skin the chicken legs, grasp the skin with paper towels and pull it off the leg in one piece. * Exported from MasterCook * Spiced Carrot Spread Recipe By :The Vegan Gourmet, Susann Geiskopf-Hadler and Mindy Toomay Serving Size : 12 Preparation Time :0:00 Categories : Appetizers Dips Eat-Lf Mailing List Low Fat Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound carrots -- diced 1/2 pound russet potatoes -- peeled and diced -- (1 medium) 2 cups fresh bread cubes -- crusts removed 2 tablespoons extra virgin olive oil 2 tablespoons fresh lemon juice 2 cloves garlic -- minced 2 teaspoons paprika 2 teaspoons ground cumin 1 teaspoon ground coriander 1/4 teaspoon salt 1/8 teaspoon cayenne Place the carrots and potatoes in a saucepan with enough water to cover, and bring to a boil. Cook for 10-15 minutes, until very tender. Drain well and transfer half to a food processor. Add the bread, oil, lemon juice, garlic, cumin, paprika, coriander, salt, and cayenne, and process until the bread is smoothly incorporated. Add the remaining carrots and potatoes and pulse until finely chopped. Serve at room temperature or chill before serving. May be refrigerated, covered, for up to two days before serving. Garnish with mint or parsley leaves. >From: Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : The lovely color and tantalizing flavor of this spread make it an often requested appetizer. Serve with toasted baguette slices or crisp sesame crackers. Per cookbook: 99 calories, 2.5g protein, 2.6g fat, 1.1g fiber, 16.8g carbohydrate * Exported from MasterCook * Spicy Apple Butter Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Fruit Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 large Apples -- peeled -- cored and cut up 1 cup Apple cider 1/2 cup Brown sugar 1/4 cup Hard red cinnamon candies In a 2 quart pan, cook sliced apples and cider over medium heat, stirring occasionally, until apples reach the consistency of applesauce. Remove mixture from heat and push through a fine colander before returning to pan and adding brown sugar and cinnamon candies. Continue cooking over medium heat, stirring often, until very thick. When a bit is dropped on a glass plate and it holds its shape, the apple butter is done. Pour cooled apple butter into a glass container and refrigerate. YIELD: 2 cups Badams report: made this recipe and found it to be very tasty, easy to make, very little cleanup. Will be yummy on biscuits and toast and maybe just all by itself, a spicy, thick applesauce. Thanks to Nancy Berry for sharing it. :) S(MC-Recipes): "Nancy Berry (nlberry@prodigy.net) to MC Recipe on 8/7/99 and Brenda Adams to TNT, EAT-LF, MC-Rec 9/99" - - - - - - - - - - - - - - - - - - - NOTES : My thanks to Nancy Berry who posted this Spicy Apple Butter recipe to the MC-Recipe list. I made it and it's very good. Yum. Will eat it as applesauce (why not?) and as a spread for biscuits and toast. Fat is almost zero and tastes like heaven! TNT * Exported from MasterCook * Spicy Lentil And Pasta Soup Recipe By :anon Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium onions -- thinly sliced 1/2 cup chopped carrots 1/2 cup chopped celery 1/2 cup peeled and chopped turnip 1 small jalapeno pepper -- finely chopped 2 cans clear vegetable broth -- (14.5 oz) 1 can no salt added stewed tomatoes -- (14.5 oz) 2 cups water 8 ounces dried lentils 2 teaspoons chili powder 1/2 teaspoon dried oregano 3 ounces uncooked whole-wheat spaghetti -- broken 1/4 cup minced fresh cilantro Spray large nonstick saucepan with nonstick cooking spray. Add onions, carrot, celery, turnip and jalapeno. Cook over medium heat 10 minutes or until vegetables are crisp-tender. Add broth, tomatoes, water, lentils, chili powder and oregano. Bring to a boil. Reduce heat; cover and simmer 20 to 30 minutes or until lentils are tender. Add pasta and cook 10 minutes or until tender. Ladle soup into bowls; sprinkle with cilantro. TIP - 2 ounces of dried long pasta such as spaghetti, is about the same size as the diameter of a quarter. Cuisine: "Vegetarian" Source: "1994 Light Cooking: Pasta" Yield: "8 cups" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Lentils, a popular meat substitute, have a fair amount of calcium and vitamins A and B and are a good source of iron and phosphorus. [each 405 cals, 7% cff, 3g fat, 24g fiber] * Exported from MasterCook * Spicy Pickled Garlic Recipe By :Bernardin, Paris Serving Size : 300 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 heads garlic -- (1 3/4 lb) 2 1/2 cups white vinegar 1 cup dry white wine 1 tablespoon pickling salt 1 tablespoon granulated sugar 1 tablespoon dried oregano 5 dried whole chili peppers Serving Ideas : Toss this pickled garlic into spaghetti sauce, serve it in sandwiches, use as an antipasto or as a garnish for salads. Separate garlic bulbs into cloves. To soften and loosen skins, blanch garlic cloves in rapidly boiling water 30 seconds; immediately immerse in cold water, drain and peel cloves. Place 5 clean 250mL (1 cup) Mason jars in a boiling water canner; fill with water, bring to a boil. Boil SNAP lids 5 minutes to soften sealing compound. In a large stainless steel saucepan, combine vinegar, wine, pickling salt, sugar and oregano. Bring to a boil; boil gently 1 minute; remove from heat. Add peeled garlic cloves to hot vinegar mixture. Stir constantly 1 minute. Pack garlic and 1 dried whole chili pepper into a hot jar to within 2 cm (3/4-inch) of top rim. Add hot liquid to cover garlic to within 1 cm (1/2-inch) of top rim (head space). Using rubber spatula, remove air bubbles. Wipe jar rim removing any stickiness. Centre SNAP lid on jar; apply screw band just until fingertip tight. Place jar in canner. Repeat for remaining garlic and liquid. Cover canner; return water to a boil. Process -- boil filled jars -- 10 minutes. Remove jars. Cool undisturbed 24 hours. Check jar seals. Sealed lids curve downward. Remove screw bands; wipe and dry bands and jars. Store screw bands separately or replace loosely on jars, as desired. Label and store in a cool, dark place. Makes 5 cups Note: At elevations higher than 305 m (1,000 ft) increase processing time. Add 5 minutes at 306 to 915 m (1,000-3,000 ft); add 10 minutes at 916 to 1830 m (3,001-6,000 ft); add 15 minutes at elevations higher than 1831 m (6,0001 ft). Warning: This recipe was specially formulated to allow home canners to preserve a low acid food -- garlic -- in a commonly available boiling water canner. Please do not deviate from the recipe ingredients; quantities, jar size and processing method and time. Any change could affect the safety of the end product. Source: "www.canoe.ca/CNEWSLife9909/02_garlic.html" Copyright: "1998 Maguy Le Coze and Eric Ripert (Doubleday), Le Bernardin Cookbook: Four-Star Simplicity." Yield: "5 cups" From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Steamed Millet With Corn, Coriander And Roasted Okra Recipe By :Christine Leishman, San Francisco, CA Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Low Fat Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups cooked millet -- see directions 1 cup corn kernels -- preferably fresh 1 cup diced red bell pepper 1 cup cactus (if available) 4 tablespoons toasted pumpkin seeds 4 tablespoons chopped cilantro 2 cups sliced okra 1 egg 1 teaspoon Tabasco sauce 1 tablespoon honey 1 teaspoon salt 1 tablespoon water 4 tablespoons cornmeal Vegetable oil spray *Sour Cream Coriander dressing 3/4 cup nonfat sour cream 1 whole tomato -- diced and seeded 1 splash Tabasco sauce 1 teaspoon coriander 1 tablespoon cilantro 1/4 teaspoon salt -- or to taste Millet doubles in bulk: 2 cups millet cooked in 4 cups water, cook as you would rice. Step 1. In a medium size bowl, mix together the egg, Tabasco sauce, honey and salt. Toss the sliced okra in the egg mixture; remove and then coat the okra with the cornmeal. Place okra onto a sheet pan that has been lightly sprayed with vegetable oil. Bake in a preheated 400 degree oven for 5-7 minutes. Start the millet mixture while okra is baking. Step 2. In a large bowl combine the cooked millet, corn, red pepper and cactus. Toss with the sour cream, coriander dressing (see Step 3). Stir well. Place onto plates and garnish with the roasted okra. Step 3. To make the sour cream coriander dressing, blend all ingredients in a blender until smooth. Author Estimated Per serving: Calories 513; Fat 5.6 gms; Saturated fat 1.1 gm; Cholesterol 53 mg; Sodium 679 mg; Carbohydrate 100 gms; Fiber 11.5 gms; Sugar 11 gms: Protein 17.8 gms. This recipe is 10% fat. Source: "www.cyberdiet.com, Chris is a recipe developer and menu coordinator at UCSF" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Cactus paddle is optional. Other possibilities: summer squash, especially chayote or seeded cucumber. * Exported from MasterCook * Tex-mex Caponata Recipe By :Aicr Serving Size : 4 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Low Fat Mexican & Southwestern Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 green bell pepper 1 red bell pepper 1 yellow bell pepper 1 medium red onion -- chopped 3 large garlic cloves -- peeled 1 24 ounce eggplant -- 3/4-inch cubes 1 jalapeno pepper (or more) -- seeded and minced 1/4 cup chopped fresh cilantro -- leaves only 1 tablespoon drained capers 1 tablespoon dried currants 1 tablespoon pine nuts -- coarsely chopped 1 tablespoon red wine vinegar 1 teaspoon salt Freshly ground pepper Preheat the oven to 425 degrees. Line two baking sheets with aluminum foil, and spray each one heavily with cooking spray. Set aside. Seed the green, red and yellow peppers and cut each pepper vertically into quarters. Stacking 2 to 3 pieces at a time, cut the peppers crosswise into 1/4-inch strips, and place them in a large mixing bowl. Add the garlic cloves and red onion. Toss to combine well. Arrange the vegetables in one layer on one of the prepared baking sheets and liberally spray them with cooking spray. Place the pan on a rack set in the middle of the oven. Arrange the eggplant on the second prepared baking sheet. Spray the cubes with cooking spray until they are well-coated. Place a large piece of foil over the eggplant, covering it loosely. Place the pan on a rack set toward the top of the oven. Set the timer for 10 minutes. After 10 minutes, stir the peppers, and return them to the oven. Stir the eggplant, turning the cubes. Cover again with the foil, and return the pan to the oven. Bake all the vegetables another 10 minutes. Scrape the softened pepper mixture back into the large bowl, setting aside the garlic cloves. Stir the eggplant, turning the cubes. Recover it with foil, and bake for 10 minutes, until the cubes hold their shape but feel soft to the touch. Meanwhile, coarsely chop the roasted garlic, and add it to the bowl of roasted peppers and onions. To the warm vegetables, add the jalapenos, cilantro, capers, currants, pine nuts and vinegar. When the eggplant is done, scrape it into the bowl. Add the salt and freshly ground pepper to taste. Mix with a fork until the caponata is well-blended and creamy. Set aside to cool. If possible, refrigerate overnight before using. Source: "American Institute for Cancer Research" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Per serving: 112 calories, 3 grams protein, 26 grams carbohydrates, 1 gram fat, no cholesterol, 502 milligrams sodium, 5 grams dietary fiber * Exported from MasterCook * Thai Crab Cakes With Cilantro Peanut Sauce Recipe By :Cooking Light, July/August 1998 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cups fresh breadcrumbs 1 cup fresh bean sprouts -- chopped 1/4 cup finely chopped green onions 1/4 cup coarsely chopped fresh cilantro 2 tablespoons fresh lime juice 1/8 teaspoon ground red pepper 1 large egg 1 large egg white -- lightly beaten 1 pound lump crabmeat --shell pieces removed 2 teaspoons olive oil -- divided cooking spray ***CILANTRO-PEANUT SAUCE*** 1/4 cup balsamic vinegar 2 1/2 tablespoons granulated sugar 2 tablespoons brown sugar 2 tablespoons low-sodium soy sauce 1/2 teaspoon crushed red pepper 1/8 teaspoon salt 1 garlic clove -- minced 2 tablespoons creamy peanut butter 1/2 cup chopped fresh cilantro 2 tablespoons chopped fresh mint 1. Combine the first 9 ingredients in a medium bowl; cover and chill 1 hour. Divide mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty. 2. Heat 1 teaspoon oil in a large nonstick skillet coated with cooking spray over medium heat until hot. Add 4 patties; cook 3 minutes on each side or until lightly browned. Remove patties from skillet, and keep warm. Wipe skillet clean with paper towels; recoat with cooking spray. Repeat procedure with 1 teaspoon oil and 4 patties. Serve with Cilantro-Peanut Sauce. Yield: 4 servings (serving size- 2 patties and 3 tablespoons sauce). CALORIES 315 (30% from fat); FAT 10.5g (sat 1.8g mono 4.7g, poly 2.6g); PROTEIN 30.6g; CARB 25.4g; FIBER 1.8g; CHOL 169mg; IRON 3.1mg; SODIUM 784mg; CALC 169mg. Cilantro-Peanut Sauce: 1. Combine the first 7 ingredients in a small saucepan, and bring to a boil, stirring frequently. Remove from heat. Add peanut butter, and stir with a whisk until smooth. Cool, and stir in cilantro and mint. Yield: 3/4 cup. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Three Sisters Casserole For Two Recipe By :1994 Three Sisters Cookbook, Oneida, NY Serving Size : 2 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Legumes Low Fat Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 teaspoon cumin seed 3/4 cup finely chopped onions 1 small garlic clove -- minced 1 small carrot -- scraped and diced 1 small jalapeno pepper or to taste -- seeded and finely chopped 8 ounces canned ready-cut tomatoes -- undrained 1/3 cup fresh or frozen corn kernels 3/4 cup diced zucchini 2 ounces penne pasta 4 ounces cooked red kidney beans -- rinsed and drained 1 ounce reduced fat sharp Cheddar cheese -- grated 1. Place the cumin seeds in a large nonstick skillet and cook over low heat until you can smell them. Add the onion and garlic and cook, covered, until the onion is soft and translucent, 10 to 15 minutes. Stir occasionally and add a little water or stock, if necessary, to prevent scorching. 2. Add the carrots, jalapeno, and the tomatoes and their juice and simmer, uncovered, for 15 minutes. Add the corn and zucchini and simmer until the zucchini is tender, about 5 more minutes. Stir in the cooked pasta and drained beans and mix well. 3. Preheat the oven to 350F. Spoon the mixture into a 4-quart casserole or baking dish that has been sprayed with nonstick vegetable coating. Spread the cheese evenly over the top and bake in the preheated oven until the cheese is melted, about 5 minutes. Cuisine: "Native American" Source: "1994 Cook It Light Pasta, Rice, and Beans, Jeanne Jones" Yield: "3 cups" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : the Oneida referred to the trio of corn, squash, and beans as the Three Sisters. Many original Indian dishes contain these three ingredients which, in combination, are extremely nutritious and also very tasty. -JJ [290 cals, 6% cff; 2g fat, 9g fiber] * Exported from MasterCook * Toasted Oat Scones Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Grains & Cereals Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cups regular oats 1 1/2 cups all-purpose flour 1/2 cup sugar 2 teaspoons baking powder 1/4 teaspoon baking soda 1/2 teaspoon salt 1/2 teaspoon ground nutmeg 4 tablespoons chilled stick margarine -- cut into little -- pieces 1/2 cup chopped dates 3/4 cup lowfat buttermilk 1 teaspoon vanilla extract cooking spray 1 tablespoon stick margarine -- melted Preheat oven 450F. Spread oats on a baking sheet; bake at 450 for 3 minutes or until lightly toasted, shaking the pan once. Let cool completely. Combine 1 cup toasted oats, flour, sugar, baking powder and soda, salt and nutmeg. Cut in the margarine with a pastry blender until mixture resembles coarse meal. Add dates; toss well. Add buttermilk and vanilla, stirring just until moist. Turn down out onto a lightly floured surface; with floured hands, knead lightly 4 times. Pat dough into a 9-inch circle on a baking sheet coated with cooking spray. Brush melted margarine over dough; sprinkle with remaining 1/4 cup toasted oats. Cut dough into 12 wedges, separating wedges slightly. Bake at 450F for 10 to 12 minutes or until golden. Serve warm. WW Est: 189 cals, 27% cff, 6g fat, 2g fiber. Source: "Weight Watchers Magazine, Sep 1999" S(Reviewer): "kitpath@earthlink.net 9/16/99" - - - - - - - - - - - - - - - - - - - NOTES : TESTED half the recipe with soy margarine and raisin instead of dates. Sprayed the round dough and pressed the oats; thereby omitting the melted margarine. Baked 10 minutes. REVIEW: Good texture and flavor but too dry to be served at breakfast unless served as a cookie with fruit and yogurt. Wanted to slather it with gobs of margarine or jam. -Pat and Bob 9/99 Next time I make Buttermilk biscuits, I will toast some oats to add. Since I halved the recipes, I could use the toaster oven; used the "brown top" setting. Scones are short bread cookies - and these were a bit too dry for us. * Exported from MasterCook * Tofu Not-a-turkey With Gravy Recipe By :COOKING WITH PETA;VRG-NEWS: September 1999 Serving Size : 24 Preparation Time :0:00 Categories : Eat-Lf Mailing List Holidays & Gifts Low Fat Sauces & Gravies Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Pounds lowfat firm tofu --- Basting Liquid: 1/2 Cup sesame oil 1/4 Cup soy sauce --- Cornbread Stuffing: 1 Cup diced onion 1 Cup diced celery 1 Tablespoon sauteing liquid -- * 3 Cups cubed whole wheat bread 2 Cups cubed cornbread 1 Teaspoon parsley 1/2 Teaspoon sage 1/2 Teaspoon thyme 1/2 Cup nonfat vegetable broth Salt and pepper -- to taste -- Optional: 1/2 cup walnuts or pecans --- Gravy: 1 onion -- diced 2 Tablespoons sauteing liquid -- ** 1 Cup sliced mushrooms 1/4 Cup flour 2 Cups nonfat vegetable broth 1/2 Cup soy sauce * orig was 1 tbsp sesame oil ** orig was 2 tbsp oil Yield: 20 to 24 servings One hour before cooking, mash the tofu and pack into a colander lined with cheesecloth or a clean towel. Place the colander over a large bowl to catch the liquid from the tofu. Weigh it down with a heavy object such as a can or a jar on top of a plate. To make the stuffing, saute the onion and celery in the sesame oil. Mix the seasonings into the cubed bread. Combine everything, adding enough vegetable broth to moisten. Add nuts if desired. Preheat the oven to 400 F. Press the tofu with your hands to form a hollow center, fill with the stuffing mixture, and press down. Flip the tofu onto an oiled baking sheet. Remove the towel or cheesecloth. Baste with the sesame oil and soy sauce mixture, cover with foil, and bake for 1 hour. Remove the foil, baste again, return to the hot oven, and bake 1/2 to 1 hour, or until golden. Transfer to a serving platter, and serve with gravy. Gravy: Saute the onion in the oil until soft. Add the mushrooms and saute for 1 minute more. Shake the flour and broth together in a jar, and add this to the onions and mushrooms. Mix in the soy sauce, and stir over low heat until thick. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Jessica Dadds, VRG Administrative Assistant, suggested this recipe and said, "I made this for my family and they couldn't believe it was vegan. Everyone wants me to make it again this year for Christmas Dinner. You may want to make the cornbread, since it is rather hard to come by in stores. I also added rosemary (the same amount as the sage and thyme) and it added a nice flavor to the 'turkey'." Per serving: 177 Calories; 4g Fat (25% calories from fat); 5g Protein; 23g Carbohydrate; 0mg Cholesterol; 487mg Sodium Food Exchanges: 1 1/2 Starch/Bread; 1/2 Vegetable; 1/2 Fat Note that the nutritional analysis assumes that only 1/2 of the basting liquid is actually consumed. * Exported from MasterCook * Tomato Bread Recipe By :Bread Machine Magic Serving Size : 10 Preparation Time :0:10 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5/8 cup skim milk 6 ounces tomato paste 1/4 cup liquid egg substitute 1 tablespoon olive oil 3 1/4 cups bread flour 1/2 teaspoon salt 1 tablespoon granulated sugar 1 teaspoon Italian seasoning 2 teaspoons dried onions 1/4 teaspoon garlic powder 1/2 teaspoon ground nutmeg 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. 82" S(Eat-LF Recipes): "Joanne McAndrews (jmca@ibm.net) on 26 Sep 1999" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tomato Lime Salsa Recipe By :Betty Rosbottom Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salsa Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup seeded and finely chopped plum tomatoes or Roma tomatoes 1/2 cup peeled seeded and finely chopped cucumber 1 tablespoon finely chopped and seeded jalapeno pepper 1 tablespoon lime zest 2 teaspoons finely chopped garlic 3 tablespoons finely chopped fresh cilantro 1 1/2 tablespoons chopped fresh mint 1/4 teaspoon salt -- or to taste 1/4 teaspoon black pepper -- or to taste Yield: About 1-1/2 cups Place all ingredients in a glass or ceramic bowl and mix well. Let stand for 30 minutes. Taste and add more salt and pepper if needed. Salsa can be made a day a head, covered and refrigerated. To serve, drain salsa well and bring to room temperature before serving on grilled chicken or fish. Source: "American Favorites" Copyright: "1996 Betty Rosbottom (Houghton Mifflin), American Favorites: All-American Cooking for a New Generation." From Pat_H - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with grilled fish, chicken; as salad; relish for soups NOTES : The entire recipe: 66 cals, 1g fat (10%), 4g fiber. * Exported from MasterCook * Tropical Fruit Sundae Recipe By :Shape Aug 99 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup plain natural yogurt 1 tablespoon shredded coconut meat 1/4 cup mango chunks 1/4 cup papaya chunks 1/4 cup banana slices 1/4 cup kiwi fruit slices 1 teaspoon finely chopped nuts 1 mint sprig Top yogurt with coconut, fruit and walnuts. Garnish with a mint sprig. Serve chilled. Each 192 cals, 25% cff (6g fat, 5g fiber) Source: "Written by: Mindy Hermann, RD" S(Email): "kitpath@earthlink.net" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tuna Noodle Romanoff Recipe By :Pat Hanneman, Riverside, CA 12/89 Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Fish & Seafood Low Fat Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups eggless noodles 1/4 cup grated celery -- see directions 2 tablespoons grated onion 1 ounce cheddar cheese, lowfat -- or more to taste 1 can cream of celery soup, condensed or cream of mushroom 1/2 cup fat-free sour cream 1/2 can skim milk -- or more if needed 6 1/2 ounces white tuna in water 3/4 cup frozen peas 1/4 teaspoon Mrs Dash Table Blend (green label) 1 dash Worcestershire sauce 1/4 teaspoon dried marjoram **Choice of toppings: 1/3 cup potato chips crumbs Or toasted breadcrumbs Or oat bran crumbs Cook, drain, shock and drain the noodles. While the noodles are cooking, place the onion and cheese in the flash-freeze section of the freezer. Rinse, drain and flash the tuna. Shred with medium blade a 6-inch stalk of celery, an 1/8 wedge of peeled onion, and the partially frozen cheese. Transfer to a 2-quart casserole. Combine with the soup, sour cream, milk, tuna, peas, seasonings and noodles. Add more milk if needed to make a medium white-sauce consistency. Top with choice of toppings. Bake in a PREHEATED OVEN 350F for 35 to 40 minutes until bubbly. (Or 375 for 25 mins). Serve at once. Each 3/4 cup serving with potato chips 400 cals, 13g fat (28%), 4g fiber. Note: cream of mushroom has more calories and CFF. From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : I don't like tuna casserole but my husband does. This recipe was developed out of desperation: Bob's nosh-talgia and my need to have it taste good. We found that we liked it and we eventually did away with the traditional potato chips, and substituted toasted breadcrumbs. Found it! so I formatted it. it's still high in fat when we used the potato chips. This goes back 10 years!!! We gave it a slightly Stroganoff flavor - cheddar, sour cream, Worcestershire sauce. We haven't had this in .. I can't remember, maybe 6 years * Exported from MasterCook * Two Grain Pilaf With Veal Recipe By :Cooking Light Serving Size : 5 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Low Fat Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound Veal Shank 1/4 Teaspoon Salt 1/4 Teaspoon Pepper 1 Tablespoon All-Purpose Flour 2 Teaspoons Vegetable Oil -- Divided 1 Cup Diced Carrot 1 cup Diced Celery 1 cup Diced onion 2 Garlic Cloves -- Minced 1/2 Cup Dry White Wine 14 1/2 Ounces Fat-Free Beef Broth -- Divided 14 1/2 Ounces No-Salt-Added Whole Tomatoes -- Undrained And Chopped 1 Cup Water 1 Teaspoon Dried Basil 2/3 Cup Wild Rice 1/3 Cup Uncooked Pearl Barley Carrot Curls -- Optional Basil Sprigs -- Optional Preheat oven to 350F. Trim fat from veal. Sprinkle salt and pepper over veal; dredge in flour. Heat 1 tablespoon oil in a large ovenproof Dutch oven over medium high heat. Add veal; cook 2 1/2 minutes on each side or until browned. Remove from pan; set aside. Add 1 teaspoon oil, carrot, celery, onion, and garlic to pan; cook over medium heat for 5 minutes or until tender. Add wine, scraping pan to loosen browned bits. Return veal to pan; add 1 cup broth, tomatoes, water, and dried basil. Cover and bake at 350? for 30 minutes. Add rice, barley, and remaining broth; cover and cook 1 1/2 hours until veal is tender and rice is done. Remove veal from pan. Remove meat from bone; discard bone. Shred with 2 forks; return shredded veal to pan. Garnish with carrot curls and basil sprigs, if desired. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Un-fried Crab Cakes Recipe By :In The Kitchen With Rosie by Rosie Daley Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound fresh lump crabmeat light vegetable oil cooking spray 1 Tsp Parmesan cheese -- grated 1 Tbsp fresh chives -- snipped 2 egg whites 1 Tbsp Old Bay Seasoning 1 Tsp Italian seasoning 2 Tbsp jalapeno chile pepper -- chopped 1 Tsp baking powder 2 Tbsp fresh parsley -- chopped 1 Tsp Worcestershire sauce -- -- or Magi Seasoning 1 Cup dried bread crumbs Preheat the oven to 400F. Rinse the crabmeat under cold running water and drain, making sure to remove any filament or shell. Spray the vegetable oil cooking spray over the baking sheet 3 times to coat. In a large bowl, combine all remaining ingredients, except 1/2 cup bread crumbs, and stir in the crabmeat. Using 1/4 cup for each crab cake, form the mixture into 8 cakes. Roll each in the reserved bread crumbs and place on the prepared baking sheet. Coat the crabcakes lightly with the cooking spray. Place the baking sheet on the bottom shelf of the oven and bake the crabcakes for about 5 minutes per side, until brown. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - Serving Ideas : french fries, tartar sauce NOTES : * Taste a little of the pepper before putting into the dish because it may, or may not, be spicy. Jalapenos have been bred to be very slightly spicy lately. The one I used was too mild. I had to add some chile seasoning to make the crab cakes appropriately spicy. I felt like using Magi Seasoning instead of Worcestershire. I never use it and this was the perfect use for it. I didn't feel that the crabcakes tasted any differently because of it. * Exported from MasterCook * Vegetable Bisque With Seafood Recipe By :Cooking Light Serving Size : 7 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Cups Frozen Whole Kernel Corn -- Thawed 2 Cups Low-Sodium Chicken Broth -- Divided 1 Tablespoon Olive Oil 1 Cup Chopped Onion 1 Cup Chopped Green Bell Pepper 1 Cup Chopped Red Bell Pepper 1 Cup Skim Milk 3/4 Pound Medium Shrimp -- Peeled 1/4 Cup Chopped Fresh Cilantro 1/4 Cup Chopped Fresh Parsley 1/4 Teaspoon Salt 1/8 Teaspoon Pepper Combine 2 cups corn and 1 cup broth in a blender; cover and process until smooth. Set pureed corn aside. Heat oil in a large saucepan on medium heat. Add onion and bell peppers; saute 5 minutes or until tender. Stir in pureed corn mixture, 1 cup broth, and milk; bring to a boil. Cover, reduce heat, and simmer 5 minutes. Add 1 cup corn, shrimp, and remaining ingredients; cover and simmer 5 minutes or until shrimp are done. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetable Millet Recipe By :American Macribiotic Cusine, Meredith McCarty 1996 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon sesame oil 1/2 medium onion -- in 1/2" cubes 1 cup butternut squash -- in 1/2" cubes -- or buttercup squash 1/4 cup burdock roots -- in 1/4" 1/2 moons -- or 1/2 cup cubed celery 1 cup millet 2 1/2 cups water 1/4 teaspoon sea salt Heat oil and briefly saute onion, or omit oil and dry roast millet in cooking pot. Add squash and burdock or celery and stir, then add rinsed millet and stir until it dries out somewhat and releases a nutty aroma. Add water and salt and bring to boil over high heat. Cover, turn to low, and simmer 1/2 hour. Gently spoon millet and vegetables into serving bowl to fluff the millet without mashing the squash. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Millet sets quickly when allowed to cool, so is ideal for making a quick, simple loaf or pie. Simply pat hot millet in lightly oiled loaf or pie pan. Here's a recipe that presents a good starting point; you can vary the vegetables and use your favorites. I like the idea of shaping it into a loaf or pie. * Exported from MasterCook * Ways To Use Soy Flour Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Frances Moore Lappe's Diet for a Small Planet recommends substituting soy flour for some portion of other flours in breads, muffins, pancakes, etc.For example, her bran muffin recipe calls for 2 cups WW flour and 1/2 cup soy flour. She recommends for every cup of flour add 1/4 cup soy flour or powder. For recipes using cornmeal, add 1/3 cup soy flour for every cup of cornmeal. It's been years since I cooked from this book but I remember trying this and it worked very well. [ KSBAUM@aol.com] --- The Stealth Health book mentioned substituting soyflour for 15 to 20 percent of flour in baked goods as a way of sneaking soy into the diet. [Pat_H ] --- soyfoods has a page on soyflour with recipes and they recommend "Replace 1/4 to 1/3 the flour with soy flour in recipes for muffins, cakes,cookies, pancakes and quick breads" http://soyfoods.com/soyfoodsdescriptions/soyflour.html [:Pat_H ] - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Woodstock Wild Rice Recipe By :Richard Simmons, Farewell to Fat, page 158 Serving Size : 4 Preparation Time :0:55 Categories : Eat-Lf Mailing List Low Fat Tried Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 14 1/2 ounces vegetable broth, or fat-free chicken broth 1 cup water 1/2 cup wild rice 1/2 cup white rice 1 1/2 cups sliced fresh mushrooms 1 clove garlic -- minced 1/2 teaspoon salt 1 pinch saffron 1/2 cup chopped green onions 1/4 cup chopped fresh parsley 2 teaspoons lemon zest 1 strips lemon zest flat-leaf Italian parsley sprigs 1. In medium saucepan bring chicken broth and water to boil over medium heat. Add wild rice. Simmer, covered, over low heat for 25 minutes. 2. Uncover. Add white rice, mushrooms, garlic, salt, and saffron. Bring to boil again. Cover. Simmer 20 minutes or until rice is tender and most of liquid is absorbed. 3. Remove from heat. Stir in green onion and parsley. Cover and let stand 10 minutes. Just before serving, stir in lemon zest. Garnish with strips of lemon zest and sprigs of parsley. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 3 WW points Made this as a side dish last night and it was great. I might add some nuts next time, either toasted pecans or almonds I think. * Exported from MasterCook * Zucchini Date Muffins Recipe By :Cora Vanden Bogert, Jordan Station, Ontario, CA Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup wheat or oat bran 3/4 cup whole-wheat flour 1/2 cup sugar 1 1/2 teaspoons cinnamon 1 teaspoon baking powder 1 teaspoon baking soda 1 egg -- slightly beaten 1/2 cup nonfat plain yogurt 1/4 cup vegetable oil 1 cup grated zucchini 1/2 cup coarsely chopped pitted dates 1 teaspoon grated orange zest Lightly grease a 12-muffin tin. Preheated Oven: 400F In the larger bowl, whisk together the bran, flour, sugar, cinnamon, baking powder, and soda. In a separate bowl, stir together the egg, yogurt and oil; add the zucchini, dates and orange zest and mix thoroughly. Add the wet mixture to the dry mixture, stirring just until moistened. Fill muffin cups three-quarters full. Bake 20 to 25 minutes, until muffins are lightly browned. Remove them from the tin and cool on a wire rack. Each Muffin: 140 cals, 5g fat (32%), 3g fiber. Variation: Substitute 1 cup applesauce or mashed banana for the zucchini. S(Collection): "kitpath@earthlink.net" Copyright: "1999 Meg Cadoux Hirshberg (Three Rivers) Stonyfield Farm Yogurt Cookbook" - - - - - - - - - - - - - - - - - - - NOTES : Dates add a pleasant sweetness to these moist and chewy muffins. Easy to make. Make at night, serve next morning.