* Exported from MasterCook * Easy Caramelized Onions -- Crockpot Recipe By :Beverly Mills with Alicia Ross Serving Size : 12 Preparation Time :0:00 Categories : Crockpot Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 large onions -- I'd use Vidalia, if available 2 tablespoons olive oil Peel onions and cut them into 1/4 inch slices; you should have about 6 cups. Place them in a slow cooker, and drizzle the oil over the slices. place the lid on the cooker, and adjust the heat to high. Cook 8 - 10 hours, until the onions caramelize. They will have a deep brown color. Leftover onions may be refrigerated, covered, up to 3 days. They may be frozen up to 1 month. Per article: Yield = 3 cups, Per 1/4 cup serving: 48 cals., 2 g. fat, 1 g. fiber Since the only thing in this recipe that has WW points is the oil, I'd count each serving as 1/2 point. (also counts as 1/2 fat serving for those who keep track). Description: "Secret stash to keep on hand for speedy, last minute dinners" Source: ""Desperation Dinners" column in The Hartford Courant 10/04/00" Copyright: "United Feature Syndicate" Yield: "3 cups" From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Egg Beaters Egg Nog Recipe By :http://www.eggbeaters.com/ Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Holidays & Gifts Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 cups nonfat (skim) milk 1 cup Egg beaters(r) 99% egg substitute 1/2 cup sugar 1 tsp vanilla extract 1 tsp run extract Additions: 1/4 cup brandy nonfat milk to taste grated nutmeg ground cinnamon In a large saucepan over medium heat combine milk, egg beaters and sugar. Stir until thickened. Remove from heat. Mix in the extracts. Cover and chill. Before serving, stir in 1/4 cup brandy and nonfat milk to taste. Sprinkle with nutmeg and cinnamon. Serves 8. From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Here's a safe egg nog, lower in cholesterol. * Exported from MasterCook * Fantastic Fajitas Recipe By :http://www.aicr.org/notime.htm#MENUS Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Mexican & Southwestern Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tbsp. fresh lemon juice 1/8 tsp. salt 1/8 tsp. pepper 10 oz. extra-firm tofu -- cut into 1 and 1/2" -- strips about 1/2" thick 4 flour tortillas -- (8") 1 tsp. olive oil 1 cup sliced onion 1 cup red bell pepper strips 1 cup yellow or green bell pepper strips 1 tsp. finely chopped jalapeno pepper -- or 1-2 1 Tbsp. chopped canned mild green chilies 2 Tbsp. chopped fresh cilantro (optional) 1 large clove garlic -- pressed 1/4 tsp. ground cumin 1/2 cup salsa Preheat oven to 350 F. In a small non-metallic bowl, combine lemon juice, salt and pepper. Add tofu and gently toss to coat. Let sit for 10 minutes, then drain well. Wrap tortillas in foil and place in oven for 10 minutes to warm. Meanwhile, heat oil in a 12" non-stick skillet over medium heat. Add onion and bell peppers; stir-fry for 4 minutes. Add jalapeno pepper and stir-fry for 30 seconds. Add cilantro, if desired, along with garlic and cumin; stir-fry for 1 minute. Add tofu; toss gently and heat through, about 2 minutes. To serve, place each tortilla on a plate. Divide tofu mixture among the tortillas, top each with salsa and roll to eat. Yield: 4 servings Per serving: Fat 7 grams Calories 219 Source: "Formatted by Whome40@aol.com Oct 2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Frantic French Onion Soup Recipe By :Desperation Dinners, BEVERLY MILLS with Alicia Ross Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cans beef broth -- (14 1/2 ounces each) 1 can fat-free chicken broth -- (14 1/2 ounces) 1/4 cup dry sherry 1 tablespoon Worcestershire sauce 1/2 teaspoon bottled minced garlic 1/4 teaspoon dried thyme 2 cups Easy Caramelized Onions -- Crockpot -- 1/2 1 pt -- with juice (see recipe) 2 cups croutons -- plain, garlic, or butter-flavored 4 ounces Swiss cheese food product -- 4 deli slices 4 teaspoons Parmesan cheese -- or more to taste Place broiler rack 6 inches from heat; turn on broiler. Remove any visible fat from beef broth and pour into 4 1/2-quart Dutch oven or soup pot over high heat. Add chicken broth, sherry, Worcestershire, garlic and thyme. Stir well. Cover pot and bring to boil. Meanwhile, place 4 oven-proof bowls on large baking sheet and set aside. When broth boils, add caramelized onions and cover. Reduce heat to medium and boil 1 minute to incorporate onion flavor. Remove pot from heat. Divide soup among 4 bowls and sprinkle each bowl with 1/2 cup croutons. Lay cheese slice over croutons. Sprinkle each cheese slice with 1 teaspoon Parmesan cheese (or more to taste). Place baking sheet under broiler 1 minute or until cheese melts. Using pot holders, serve at once, making sure to warn diners that bowls are very hot. Makes 4 servings. Per DD: Each serving contains 346 calories (47 percent from fat), 18 grams fat (8 grams saturated), 33 milligrams cholesterol, 17 grams protein, 27 grams carbohydrates, 3 grams dietary fiber and 1,711 milligrams sodium. Per MasterCook using "Swiss cheese, lowfat " and "croutons, seasoned": 303 cals., 10 g. fat, 4 g. fiber= 6 1/2 pts Per MasterCook using "Swiss cheese, lowfat " and fat-free Chatham Village Garlic & Onion Croutons: 330 cals, 7 g. fat, 3 g. fiber = 7 pts Description: "French Onion Soup -- Fast! Secret is in caramelized onions, which are slow-cooked." Source: "http://www.ohio.com/food/desperation/docs/005985.htm" Copyright: "United Feature Syndicate" Start to Finish Time: "0:10" 6 1/2 to 8 pts Desperation Dinners Syndicated Column BY BEVERLY MILLS with Alicia Ross From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : Make restaurant-quality French onion soup in 10 minutes? You've got to be kidding! That's what I thought, until our Easy Caramelized Onions transformed my life. There is a trick, but it's a very easy one. At least a day before you want to make the soup, peel and slice half a dozen onions, throw them into a slow-cooker and drizzle a little olive oil on top. Go away and come back eight to 10 hours later. What you'll find is beautifully brown onions, so full of flavor that all they need is a bit of broth, a splash of sherry and some cheese. Presto, you have Frantic French Onion Soup -- which, by the way, doesn't taste frantic in the least. Last week's column also featured Easy Caramelized Onions, so maybe you already have your stash in the freezer. If not, we're repeating the recipe. You'll have enough onions for today's soup, plus a cup left over for another meal. Use the onions to top grilled steak, chops or chicken, or stir them into any casserole, stew or soup for a slow-cooked onion * Exported from MasterCook * Fresh Apricot Salsa Recipe By :"Fast and Healthy" September l992 Serving Size : 16 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Salsa Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ozs apricots, canned -- drained and chopped 1/2 c Onion -- chopped 1/4 c Apricot preserves 1 med Tomato -- chopped 1 tbsp fresh cilantro -- chopped 1 tsp fresh ginger -- finely minced 1/8 tsp Cinnamon Combine; mix well. chill until serving time. Makes 2 cups. Message From Sharon to The TNT Recipes List. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 1 WW points The apricot salsa was perfect as is (originally posted by Sharon to TNT). This was wonderful. * Exported from MasterCook * Fresh Vegetable-beef Barley Soup Recipe By :Betty Crocker's Slow Cooker Cookbook Serving Size : 10 Preparation Time :0:20 Categories : Eat-LF Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds beef stew meat -- *see Note 1 1/2 cup bell pepper 3/4 cup green beans -- 1" pieces *See Note -- 2 3/4 cup chopped onion 2/3 cup uncooked pearl barley 2/3 cup corn kernels -- frozen *see Note 2 1 1/2 cups water 1 teaspoon salt -- or to taste * see Note 3 1/2 teaspoon dried thyme -- OR 1 teaspoon fresh thyme leaves -- chopped 1/4 teaspoon pepper 29 ounces ready to eat beef broth -- (2-14-1/2 oz. cans) 29 ounces canned tomatoes -- undrained diced & with garlic -- *see Note 4 1 cup tomato sauce -- (1-8 oz. can) * Note 1 - I browned the beef stew meat prior to putting into crockpot. * Note 2 - called originally for fresh whole corn kernels & fresh green beans, I used frozen. * Note 3 - called for 1 teaspoon salt, I typed to taste as I am on a low-sodium diet, and I used half and half salt. * Note 4 - I used 2 cans diced canned tomatoes and added 1/2 teaspoon garlic powder MIX all ingredients in 3 1/2 to 6 quart slower cooker. COVER and cook on low heat setting 8 to 9 hours ( or high heat setting 4 to 5 hours) or until vegetables and barley are tender. Serving Ideas : Serve with herb-flavoured croutons and a little grated Parmesan cheese. S(MC Formatted by): "Helen D. (hdeacey@sympatico.ca)" - - - - - - - - - - - - - - - - - - - NOTES : WW Points = 4 * Exported from MasterCook * Garlic Mashed Potatoes With Roasted Root Vegetables Recipe By :Sue Spitler: Garlic Serving Size : 4 Preparation Time :0:30 Categories : Eat-LF Mailing List Grilled, Smoked, BBQ Potatoes Sweet Potatoes & Yams Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups peeled sweet potato -- in 1 inch cubes 1 1/2 cups peeled parsnip -- in 1 inch cubes 1 cup peeled beets -- in 1 inch cubes 1 cup thinly sliced leek -- (about 2 stalks) cooking spray 1/2 teaspoon salt -- divided 1/4 teaspoon pepper -- divided 2 teaspoons minced garlic -- (about 2 cloves) 2 cups peeled baking potatoes -- in 1 inch cubes 6 cloves garlic 1/4 cup nonfat milk 2 tablespoons margarine Preheat oven to 425F. Arrange first 4 ingredients on a jellyroll pan coated with cooking spray; lightly coat vegetables with cooking spray. Sprinkle with 1/4 teaspoon salt and 1/8 teaspoon pepper. Bake at 425F for 20 minutes. Sprinkle vegetables with minced garlic; toss well. Bake another 15 minutes or until vegetables are browned and tender. Combine baking potato and garlic cloves in a saucepan; cover with water. Bring to a boil; cover and cook 15 minutes or until very tender. Drain well; return potato and garlic cloves to pan. Add 1/4 teaspoon salt, 1/4 teaspoon pepper, milk, and margarine; beat well with a mixer at medium speed. Spoon 3/4 cup garlic mashed potatoes onto each plate; top each with 3/4 cup roasted vegetables. Source: "Health Magazine 1997-09" T(COOKING): "0:50" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * German Chicken Rice Soup Recipe By :Hanneman 1971 Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups defatted chicken broth 1/4 cup cooked rice 1 egg yolk (or substitute) 2 tablespoons cream or evaporated milk (or substitute) maggi seasoning chopped fresh parsley chopped green onion salt and white pepper -- to taste Lowfat cream alternatives: 2 tablespoons evaporated skim milk or fat free half and half lowfat buttermilk Lowfat Egg Alternative: 2 tablespoons Egg Beaters(r) 99% egg substitute -- mixed with 1/4 teaspoon mild olive oil In a small saucepan, bring the broth to a boil. Reduce heat to low setting. Add rice, cover and allow 5 minutes to warm the rice. Remove soup from heat, stir in egg yolk mixed with cream. Heat gently (heat diffuser plate can help), stirring gently until egg is tempered and cooked. Serve at once with maggi and offer the parsley and onion as a garnish. Serving Ideas : Appetizer or starter; lunch with sandwich. ____________________ Save 4 grams of fat and about 200 calories by using the lowfat substitutes. From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This soup depends upon a full-flavored chicken stock or defatted broth. A soothing late night soup; good to sip when recovering from flu. Leftover chicken breast, diced, may be added. It's years old. We made this often enough. It's a good soup to serve when you just want a little comfort food, or you have a cold/flu. The original used an eggyolk and cream - I would have used evaporated milk. Low fat substitutes were not available then. Our LF pantry has plenty of soup. Add a little something extra and make it dance. * Exported from MasterCook * German Meatballs With Cabbage Recipe By :The Spice Hunter Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 egg white 1/2 cup bread crumbs 1/2 pound skinless boneless chicken thighs -- ground 1 cup drained sauerkraut 1 pound apples -- divided preparation 2 tablespoons grated onion salt and pepper -- to taste 1 teaspoon dried French Marjoram -- divided 4 strips bacon -- diced Additions: 1 1/2 pounds red cabbage -- chopped 1/2 cup chopped onion 1 cup chicken stock or defatted chicken broth 2 tablespoons red wine vinegar 1/2 teaspoon caraway seed 1 tablespoon sugar Pare, core and slice apples. Finely dice the slices for a total of 3/4-cup. Finely dice 1/4-cup sauerkraut. Beat egg whites. Add bread, meat, 1/4 cup sauerkraut, 3/4 cup finely chopped apple, onion, salt and pepper, half the French Marjoram. Mix and shape into meatballs. Dice bacon; saute in Dutch oven; remove to drain. Brown meatballs lightly and evenly in the bacon fat. Remove to drain. Wipe pan with paper towels. Combine remaining sauerkraut, sliced apples, French Marjoram, onion and remaining ingredients. Arrange meatballs on top, cover and cook on low, 30 minutes. Sprinkle with bacon, serve. ___________________ Traditionally made with whole egg, lots of salt and beef (chuck). When made with a leaner beef (trimmed round), 347 Calories; 10g Fat (24.9% calories from fat); 88mg Cholesterol. Compare: when made with egg whites, chicken thighs, and skimmed chicken broth, you can keep the bacon and reduce still halve the fat, and dramatically reduce the cholesterol: 250 Calories; 5g Fat (17.4% calories from fat); 5mg Cholesterol. Cuisine: "German" S(Internet Address:): "www.spicehunter.com" From PatHanneman - - - - - - - - - - - - - - - - - - - Serving Ideas : Dinner with noodles. NOTES : Nothing exotic in this pantry. Replace beef with chicken, bind with egg whites instead of a yolk, skim the chicken broth, keep the bacon. If only we had an egg free spaetzel recipe! * Exported from MasterCook * Gingered Quinoa With Butternut Squash And Beans Recipe By :Lorna Sass, Short-Cut Vegetarian Serving Size : 3 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Legumes Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups water 1 tablespoon tamari soy sauce -- or more to taste 1 cup quinoa -- rinsed and drained 1 piece fresh ginger -- about 1 inch square -- peeled and minced 1 large clove garlic -- finely minced 1/2 pound butternut squash -- (1/2 to 3/4) -- peeled and seeded -- and cut into 1/2 inch dice 15 ounces canned adzuki or gingered black beans -- rinsed and drained 1/2 cup scallion greens -- thinly sliced In a medium saucepan, bring the water and tamari to a boil. Add the quinoa, ginger, garlic and squash. Return to a boil, then reduce heat to medium and cook, covered, until the quinoa and squash are tender and the liquid is absorbed, 12-15 minutes. If all the liquid is absorbed and the quinoa is not yet tender, stir in 2-3 tablespoons of boiling water, and cover, and simmer until done. (Alternatively, if the quinoa and squash are tender and there is still liquid left in the pot, drain it off and return the mixture to the pot.) Toss in the heated beans and scallions as you fluff up the quinoa. Season with additional tamari if desired. Source: "Lorna Sass' Short-Cut Vegetarian" From Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Glazed Chicken With Fruit And Sweet Potatoes Recipe By :Swanson Recipes by Email Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Sweet Potatoes & Yams Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can Swanson(r) Chicken Broth -- (14 1/2 oz.) -- (1 3/4 cups) 1 pkg. dried fruit bits or morsels -- (6 oz.) -- (dark & golden raisins -- apricots and apples) 1/4 cup packed brown sugar 1/4 tsp. garlic powder 1/4 tsp. dried rosemary leaves -- crushed 4 bone-in chicken breast halves 1 large sweet potato -- cut up 1 medium onion -- cut into wedges Prep Time: 5 min. Cook Time: 35 min. MIX 1 cup broth, fruit, sugar, garlic and rosemary in saucepan. Heat to a boil. PLACE chicken, potato and onion in roasting pan. Pour broth mixture over all. Cover. BAKE at 450F. for 15 min. Uncover and pour in remaining broth. Bake, uncovered, 15 min. or until done. Serves 4. Nutritional Values Per Serving: Calories 349, Total Fat 3g, Saturated Fat 1g, Cholesterol 76mg, Sodium 795mg, Total Carbohydrate 51g, Protein 29g, Vitamin A 152%DV, Vitamin C 18%DV, Calcium 6%DV, Iron 14%DV Source: http://www.swansonbroth.com/ Swanson Recipes by Email From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : There's an autumn aura about this dish made with Swanson Chicken Broth, from delicious ingredients that glow with the colors of fall and flavor as deep and rich as the season. To fill your meals with even more flavor, check out our Swanson Suggestion below. * Exported from MasterCook * Glutinous Rice Soup Recipe By :Fiery Foods that I Love, Paul Prudhomme Serving Size : 4 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-LF Mailing List Rice Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Seasoning Mix: 2 tablespoons lightly packed light brown sugar 2 teaspoons salt 3/4 teaspoon cayenne 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 1/2 teaspoon white pepper --- 3 tablespoons unsalted butter 2 cups chopped onion 4 cups chopped butternut squash -- (1 1/2 lbs) 3 cups chicken stock 1 cup glutinous rice -- or sweet rice 4 cups water 1/2 cup cane syrup -- (or 1/3 maple syrup) Combine the seasonings mix ingredients. Melt the butter over high heat. Add the onions, squash, and seasoning mix. Cook, stirring occasionally for 13 minutes, then remove from the heat and transfer the mixture to a blender. Puree the mixture and return it to the pot. Add the stock, bring to a boil, and add the rice. Reduce the heat to low and simmer for 30minutes. Add 1 cup of the water and simmer for 30 minutes longer. Add 2 cups water and simmer for 15 minutes. Add the remaining water and the cane syrup, simmer for 5 more minutes, remove from the heat and serve. From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Note that glutinous rice is also called pearl or short-grain rice. You could probably use a medium grain, or even a long grain rice if that's all you have. But if you do, hold back a little on the final water as these rices aren't as starchy. Personally, I'd use a teaspoon of olive oil and forgo the butter. I'd also use a good vegetable broth in lieu of the chicken stock. I automatically make these kind of vegetarian substitutions. * Exported from MasterCook * Greens With Sweet Corn Recipe By :http://www.aicr.org/notime.htm#MENUS Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 lb. kale -- collards or spinach, stems removed 2 tsp. olive oil 1/2 cup finely chopped sweet onion 2 whole scallions -- chopped 3/4 cup frozen or canned corn 1/4 cup vegetable broth Salt and freshly ground pepper In a large pot, boil 3 inches of water. Add the greens, cover, and steam until tender, about 12 minutes for kale or collards, less for spinach. Drain, reserving the cooking water for another use. When the greens are cool enough to handle, squeeze to remove the remaining water. Chop the kale and set aside, or refrigerate in a closed container up to 24 hours. In a medium skillet, heat the oil over medium high heat. Saute the onion and scallions until the onions soften, 6-8 minutes. Add the greens, corn and broth. Cook, stirring often, and reducing the heat if necessary, until the corn and greens are heated through, about 5 minutes. Season to taste with salt and pepper before serving. Yield: 4 servings Per serving: Fat 3 grams Calories 98 Source: "Formatted by Whome40@aol.com Oct 2000" - - - - - - - - - - - - - - - - - - - NOTES : Unless you are a die-hard vegetable eater, strip out the hard stem from the center of kale or collard leaves. The stems of spinach leaves are much softer and can be eaten if desired. To strip the stem, cut along either side and lift it out, leaving a vee in the center of the leaf. Or fold each leaf vertically in half and, holding the leafy part firmly in one hand, pull away the stem with the other. Don't worry if the stem breaks off part way up the leaf. At that point, it's probably tender enough to eat comfortably. _____ * Exported from MasterCook * Grilling Vegetables Recipe By :Better Homes & Gardens Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** How to Grill Vegetables Rinse, trim, and cut up vegetables. If advised ( see below), precook vegetables: In a saucepan, bring a small amount of water to boiling. Add vegetables and simmer, covered, for time specified in chart. Drain well. Generously brush vegetables with olive oil, margarine, or butter before grilling to prevent them from sticking to the grill rack. Grill over medium or medium-hot coals. To grill, place vegetables on a piece of heavy foil or on the grill rack directly over the preheated coals. If putting them directly on the grill rack, lay them perpendicular to the wires of the rack so they won't fall into the grill. Grill, uncovered, for time in chart or till tender, turning occasionally. Watch closely to prevent charring. Asparagus: Snap off and discard tough bases of stems. Precook, then tie asparagus in bundles with strips of cooked green onion tops. Precooking Time:3 to 4 minutes Grilling Time:3 to 5 minutes Fresh baby carrots: Cut off carrot tops. Wash and peel. Precooking Time:3 to 5 minutes Grilling Time:3 to 5 minutes Eggplant: Cut off top and blossom ends. Cut eggplant crosswise into 1-inch-thick slices. Precooking time:Do not precook. Grilling Time:8 minutes Fennel: Snip off feathery leaves. Cut off stems. Precooking Time:Precook whole bulbs for 10 minutes. Cut bulbs into 6 to 8 wedges. Grilling Time:8 minutes Sweet peppers: Remove stem. Quarter peppers. Remove seeds and membranes. Cut peppers into 1-inch-wide strips. Precooking Time:Do not precook. Grilling Time:8 to 10 minutes Leeks: Cut off green tops; trim bulb roots and remove 1 or 2 layers of white skin Precooking Time:10 minutes or till tender. Halve lengthwise. Grilling Time:5 minutes New potatoes: Halve potatoes. Precooking Time:10 minutes or till almost tender Grilling Time:10 to 12 minutes Zucchini: Wash; cut off ends. Quarter lengthwise into long strips. Precooking Time:Do not precook. Grilling Time:5 to 6 minutes Crookneck squash: Rinse, trim, and slice 1 inch thick. Precooking Time:Do not precook. Grilling Time:5 to 6 minutes From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Harvest Succotash Recipe By :Graham Kerr's Best Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 acorn squash -- cut in half, seeded 2 tablespoons sunflower seeds -- for garnish 2 teaspoons light olive oil w/ dash of -- toasted sesame oil 12 ounces lean lamb shoulder -- trimmed and cubed -- 1/2 inch pieces 1 yellow onion -- chopped 1 jalapeno -- chopped 3 red bell pepper -- seeded and chopped 1 tablespoon mild chili powder 1 teaspoon ground cumin 1/2 teaspoon ground sea salt 1/4 teaspoon freshly ground black pepper 2 cups nonfat low-sodium chicken broth 2 sprigs fresh mint -- (5-inches) 3 cups fresh corn kernels -- or frozen 3 cups green beans -- fresh or frozen 2 tablespoons arrowroot -- mixed with 1/4 cup water -- (to make a slurry) Garnish: 3 tablespoons chopped fresh cilantro Preheat the oven to 350F. Place the squash halves face down on a large baking pan and bake in the preheated oven for 1 hour. Scatter the sunflower seeds on a small baking pan and toast in the oven with the squash for 15 minutes. Set the seeds aside to use for garnish. Heat 1 tsp of the oil in a large skillet over high heat. When it is very hot, drop the lamb pieces into the pan to brown well, about 5 minutes. Transfer the meat to a bowl and set aside. In the same pan, heat the remaining tsp of oil and fry the onion over med heat for 2 minutes. Add the garlic and cook for 30 seconds. Add the peppers and seasonings, and fry for 3 minutes. Pour in the stock and stir, scraping all the bits from the bottom of the pan. Add the meat and fresh mint, and simmer, covered, for 45 minutes. Remove from the heat, stir in the slurry, return to heat until thickened. To serve: Place a squash half on each warm plate and spoon the stew over the top. Sprinkle with the cilantro and sunflower seeds for extra color and texture. From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Possible vegetarian substitutes: I was thinking of the baked tofu, which does have a chewy texture. However, your idea of portobellos is an excellent one! Dried and reconstituted shiitakes might also be good. --- If you want the "stew" over the squash, I'd add some cooked brown rice, or wheat berries, or even some diced roasted, eggplant or maybe even some portabellos to make up for the lamb. The other thing that sounds good to me is to dice up the cooked squash, add it to the "stew", then serve that over rice, wheat berries etc. Thanks for a great sounding recipe. [WhoMe40@aol.com] * Exported from MasterCook * Harvest Vegetable Fricassee Recipe By :Would Bar, Highland, NY http://thewould.com/inn.html Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 3 large carrots -- peeled, 1/2-inch crosscuts 3 large parsnips -- peeled, 1/2-inch crosscuts 3 cups peeled and cut butternut squash -- 1/2-inch cubes 1 1/2 cups chopped onion 3 large garlic cloves -- minced 1 bay leaf 1 tablespoon butter 1 1/2 tablespoons all-purpose flour 1 1/2 cups canned vegetable broth Heat oil in large saucepan over medium-high heat. Add next 6 ingredients; saute 4 minutes. Reduce heat to medium-low. Cover; cook until vegetables are almost tender, stirring often, about 15 minutes. Melt butter in large skillet over medium heat. Add flour; whisk 1 minute. Gradually add broth; bring to boil, whisking until slightly thickened, about 3 minutes. Add vegetables to skillet. Reduce heat to low, cover and simmer gently until vegetables are tender, about 10 minutes. Season with salt and pepper. Discard bay leaf. ___________________ This recipe has been modifed to use two-thirds the olive oil. Source: "Bon Appetit September 1997" S(Internet Address:): "http://food.epicurious.com/run/recipe/view?id=4241" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This is an adaptation of a recipe by Claire Winslow at The Would Bar & Grill in Highland, New York. Winslow and her partner, Debra Dooley, have found that their clientele is becoming more interested in meatless entrees, especially homey ones like this fricassee. Its great with buttermilk biscuits. * Exported from MasterCook * Hearty Italian Spaghetti Dinner Recipe By :Pillsbury Good-for-You Dinner (Sept. 1996 #187) Serving Size : 6 Preparation Time :0:30 Categories : Eat-LF Mailing List Meats Pasta Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces lean boneless pork loin -- trimmed of fat, cut into 1x 1/4" strips (4-4 oz.) 1 cup onion -- finely chopped 1/2 cup sun-dried tomatoes -- cut up 1 tablespoon dried parsley 1 tablespoon dried Italian seasoning 1/2 teaspoon salt 4 cloves garlic -- minced 28 ounces crushed tomatoes -- with puree, undrained (1 can) 8 ounces tomato sauce -- (1 can) 12 ounces spaghetti -- uncooked In 3-1/2 or 4 quart Crock-Pot Slow Cooker, combine all ingredients except spaghetti; mix well. Cover; cook on low setting for at least 7 hours or until pork is no longer pink and onions are tender. Cook spaghetti to desired doneness as directed on package. Drain. Serve pork mixture over spaghetti. 6 servings S(MC formatted in 2000 by): "Helen D. (hdeacey1@sympatico.ca)" Start to Finish Time: "10:30" - - - - - - - - - - - - - - - - - - - NOTES : WW Points = 6 * Exported from MasterCook * Impossible French Apple Pie Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups sliced pared tart apples 3/4 cup skim milk 2 eggs 1/2 cup Bisquick(r) baking mix 1 1/4 teaspoons cinnamon 2 tablespoons butter or margarine -- softened 1 cup sugar Streusel: 1 cup bisquick(r) baking mix 1/2 cup chopped nuts 1/3 cup packed brown sugar 3 tablespoons butter or margarine Heat oven to 325 degrees. Grease pie plate. Mix apples and spice. Turn into plate. Beat remaining ingredients until smooth. Pour over apples, sprinkle streusel over top. Bake until knife inserted in center comes out clean, approximately 55 to 60 minutes. * Streusel for above pie: Mix 1 cup Bisquick, 1/2 cup chopped nuts, 1/3 cup packed brown sugar and 3 tablespoons firm oleo or butter until crumbly. From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : retraction: This is high fat. ideas: You could use just the nuts for the streusel (omit the butter). Use 1 egg, 2 egg whites, use skim milk, and add about 2 tablesps lowfat plain or vanilla yogurt. - I wrote to the bisquick folks, asking for instructions how to revise their recipes for use with the reduced fat bisquick and they said - basically - there are no rules of thumb. they test each recipe. tricky. * Exported from MasterCook * Impossible Pumpkin Pie #2 (Adapted) Recipe By :From: Bisquick Family Favorites Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces canned pumpkin -- (1 can) 12 ounces Evaporated skim milk -- (1 can) 2 tablespoons Butter or margarine -- softened 1/2 cup egg beaters(r) 99% egg substitute -- or 2 eggs 3/4 cup Splenda -- or sugar 1/2 cup bisquick(r) baking mix 2 1/2 teaspoons Pumpkin pie spice 2 teaspoons Vanilla Heat oven to 350F Grease pie plate, 10 x 1 1/2". Beat all ingredients in blender on high speed 1 minute or until smooth. If your blender doesn't hold 5 cups, beat the mixture with a mixer on medium speed about 2 minutes or until smooth. Pour into pie plate. Bake 50 to 55 minutes or until knife inserted in center comes out clean. Serves 8. From hdeacey1@sympatico.ca - - - - - - - - - - - - - - - - - - - NOTES : WW Points with Splenda: 2 WW Points with sugar: 4 * Exported from MasterCook * Jo's Buttermilk Recipe By :JoAnna Lund -- THE STRONG BONES HEALTHY EXCHANGES COOKBOOK- Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cups carnation nonfat dry milk powder 1 cup water 2 teaspoons white vinegar In a small bowl, combine dry milk powder and water. Stir in vinegar. Let set 10 minutes. Use in any recipe that calls for buttermilk. Makes 1 cup. THE ENTIRE RECIPE EQUALS: HE: 2 skim milk...160 calories, 0 gm fat, 16 gm protein, 24 gm carbohydrate, 246 mg sodium, 552 mg calcium, 0 gm fiber...DIABETIC: 2 skim milk S(JoAnna Lund's Reader Recipe Exchange Board): "Vickey,SC on 1/00" Copyright: "1997 by Healthy Exchanges, Inc. ISBN 0-399-52337-5" Yield: "1 cup" -- 3 pts From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : Jo's Notes: Yes, you can make "sour milk" by adding vinegar to regular milk. But, the texture is much thinner than buttermilk and doesn't work out quite as well in recipes. My version is thicker, so the final product turns out more like you used real buttermilk. Put into MC5 format using MC-Tagit 4 from www.healthyexchanges.com in Jan. 2000. * Exported from MasterCook * Jo's Cream Sauce Recipe By :JoAnna Lund -- THE STRONG BONES HEALTHY EXCHANGES COOKBOOK Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Homemade Mixes Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Carnation nonfat dry milk powder 1 1/2 cups water 3 tablespoons all-purpose flour 1 teaspoon dried parsley flakes 1/4 teaspoon black pepper In a covered jar, combine dry milk, water, and flour. Cover and shake well to blend. Add parsley flakes and black pepper. Cover and shake again to blend. Pour mixture into a medium saucepan sprayed with butter flavored cooking spray. Cook over medium heat until mixture thickens, stirring constantly. Remove from heat. Use in any recipe that requires a medium cream sauce. Makes 1 1/2 cups ENTIRE RECIPE EQUALS: HE: 3 skim milk, 1 bread...329 calories, 1 gm fat, 26 gm protein, 54 gm carbohydrate, 376 mg sodium, 848 mg calcium, 1 gm fiber...DIABETIC: 3 skim milk, 1 starch = 6 WW pts for entire recipe (or 1 pt per 1/4 cup) VARIATIONS: JO'S CHEESY CREAM SAUCE This cheesy cream sauce is great in traditional casseroles. Add 3/4 cup ( 3 ounces ) shredded reduced fat cheddar or swiss cheese after pouring mixture into saucepan. Continue cooking as usual. ENTIRE RECIPE EQUALS: HE: 4 protein, 3 skim milk, 1 bread...546 calories, 14 gm fat, 48 gm protein, 57 gm carbohydrate, 1089 mg sodium, 1408 mg calcium, 1 gm fiber...DIABETIC: 3 meat, 3 skim milk, 1 starch = 12 WW pts for entire recipe JO'S MUSHROOM SAUCE This can be used in any recipe that calls for a can of cream of mushroom soup. Add 1/2 cup ( one 2.5 ounce jar ) drained sliced mushrooms after pouring mixture into saucepan. Continue cooking as usual. ENTIRE RECIPE EQUALS: HE: 3 skim milk, 1 break, 1 vegetable...353 calories, 1 gm fat, 28 gm protein, 58 gm carbohydrate, 708 mg sodium, 857 mg calcium, 3 gm fiber...DIABETIC: 3 skim milk, 1 starch, 1 vegetable = 7 pts per entire recipe (which is = 1 can cream of mushroom soup) JO'S PEANUT SAUCE This sauce is "out of this world" spooned over boiled cabbage or in any oriental dish. Add 1/4 cup reduced fat peanut butter and 2 teaspoons reduced sodium soy sauce after pouring mixture into saucepan. Continue cooking as usual. ENTIRE RECIPE EQUALS: HE: 4 protein, 4 fat, 3 skim milk, 1 bread...715 calories, 23 gm fat, 43 gm protein, 84 gm carbohydrate, 1,009 mg sodium, 848 mg calcium, 5 gm fiber...DIABETIC; 4 MEAT, 4 FAT, 3 SKIM MILK, 1 STARCH Description: "Can be used to replace cream of ... condensed soups in recipes" S(JoAnna Lund's Reader Recipe Exchange Board): "Vickey,SC on 1/00" Copyright: "1997 by Healthy Exchanges, Inc. ISBN 0-399-52337-5" Yield: "1 1/2 cups" From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : JO'S NOTES: After preparing my cream sauce, you will never go back to making a roux! I don't believe there is an easier or healthier cream sauce anywhere in 'RECIPE LAND." Put into MC5 format using MC-Tagit 4 from www.healthyexchanges.com in Jan. 2000. * Exported from MasterCook * Jo's Deliteful Whipped Topping Recipe By :JoAnna Lund -- THE STRONG BONES HEALTHY EXCHANGES COOKBOOK Serving Size : 32 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup Yoplait plain fat free yogurt 1/3 cup Carnation nonfat dry milk powder 1 teaspoon vanilla extract sugar substitute -- to equal 1/4 cup sugar 1 cup Cool Whip Lite(r) In a medium bowl, combine yogurt and dry milk powder. Add vanilla extract and sugar substitute. Mix well to combine. Fold in cool whip free. Use as you would purchased whipped topping. Makes 2 cups ENTIRE RECIPE EQUALS: HE: 2 skim milk, 144 optional calories...292 calories, 0 gm fat, 18 gm protein, 55 gm carbohydrate, 291 mg sodium, 615 mg calcium, 0 gm fiber...DIABETIC; 2 skim milk Per MC: 10 cals, 0 g. fat, 0 g. fiber per 2 T serving= 0 pts.,or 6 WW pts for entire recipe S(JoAnna Lund's Reader Recipe Exchange Board): "Vickey,SC on 1/00" Copyright: "1997 by Healthy Exchanges, Inc. ISBN 0-399-52337-5" Yield: "2 cups" From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : JO'S NOTES: You now have whipped topping to use in any way you would use regular whipped topping. This is close enough in volume to use in any recipe that calls for an 8 ounce container of whipped topping. Store in a covered container and use a spoonful at a time or the "whole thing" for your old time creamy salad recipes. The addition of yogurt and dry milk powder cut the coconut and palm oils to almost nothing while increasing the calcium 200%. This makes a marginal nutritional choice into a high calcium treat. The texture is almost a cross between marshmallow cream and whipped cream. Put into MC5 format using MC-Tagit 4 from www.healthyexchanges.com in Jan. 2000. * Exported from MasterCook * Jo's Dry Casserole Soup Mix Recipe By :JoAnna Lund -- THE STRONG BONES HEALTHY EXCHANGES COOKBOOK Serving Size : 12 Preparation Time :0:00 Categories : Eat-LF Mailing List Homemade Mixes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Carnation nonfat dry milk powder 1 cup cornstarch 1/2 cup dry bouillon -- your choice of flavor 5 tablespoons dry onion flakes 1 tablespoon dried thyme 1 tablespoon dried basil 1 tablespoon black pepper In a large bowl, combine dry milk powder, cornstarch, and dry bouillon. Add onion flakes, thyme, basil, and black pepper. Mix well to combine. Store in a covered container. To use, combine 1/3 cup soup mix and 1 cup water. Stir well and use as you would cream soups. 1/3 CUP MIX EQUALS: HE: 1/2 skim milk, 31 optional calories...76 calories, 0 gm fat, 3 gm protein, 16 gm carbohydrate, 466 mg sodium, 110 mg calcium, 0 gm fiber...DIABETIC: 1/2 skim milk JO'S NOTES: This is a nice alternative to use if you are watching your sodium as it still gives your final product that creamy texture the purchased soups do. S(JoAnna Lund's Reader Recipe Exchange Board): "Vickey,SC on 1/00" Copyright: "1997 by Healthy Exchanges, Inc. ISBN 0-399-52337-5" Yield: "4 cups" - 2 points From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : JO'S NOTES: This is a nice alternative to use if you are watching your sodium as it still gives your final product that creamy texture the purchased soups do. Put into MC5 format using MC-Tagit 4 from www.healthyexchanges.com in Jan. 2000. 2 WW pts per 1/3 cup dry mix (=1 cup prepared) . I figured out the yield and # of servings.-- JaneStarr * Exported from MasterCook * Jo's Evaporated Skim Milk Recipe By :JoAnna Lund -- THE STRONG BONES HEALTHY EXCHANGES COOKBOOK Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup Carnation nonfat dry milk powder 1/2 cup water In a small bowl, combine dry milk powder and water. Mix well. Use as you would purchased evaporated skim milk. Makes 1/2 cup. THE ENTIRE RECIPE EQUALS: HE: 1 skim milk...80 calories, 0 gm fat, 8 gm protein, 12 gm carbohydrate, 123 sodium, 276 mg calcium, 0 gm fiber...DIABETIC: 1 skim milk HINT: If you need 1 cup evaporated skim milk, double the recipe. For 1 1/2 cups, which is equivalent to one 12 fluid ounce can, simply triple the recipe. This is handy to know when you want to prepare a recipe calling for evaporated skim milk and you don't have any in the cupboard. Also, if you are using a recipe that only needs 1/2 cup evaporated skim milk, you don't have to worry about what to do with the leftovers remaining in the can. S(JoAnna Lund's Reader Recipe Exchange Board): "Vickey,SC on 1/00" Copyright: "1997 by Healthy Exchanges, Inc. ISBN 0-399-52337-5" Yield: "1/2 cup" -- 2 points From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : Put into MC5 format using MC-Tagit 4 from www.healthyexchanges.com in Jan. 2000. Nutr. . : 0 0 * Exported from MasterCook * Jo's Sour Cream Recipe By :JoAnna Lund -- THE STRONG BONES HEALTHY EXCHANGES COOKBOOK Serving Size : 16 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup Yoplait plain fat free yogurt 1/3 cup Carnation nonfat dry milk powder In a small bowl, combine yogurt and dry milk powder. Use as you would purchased sour cream. Makes 1 cup ENTIRE RECIPE EQUALS: HE: 2 skim milk... 172 calories, 0 gm fat, 18 gm protein, 25 gm carbohydrate, 251 mg sodium, 276 mg calcium, 0 gm fiber...DIABETIC: 2 skim milk = 4 WW pts for entire recipe. 2 T serving= 11 cals = 0 pts Use "as is" in any recipe that doesn't require heat. If you want to use in a stroganoff or a quick bread, simply stir 1 TEASPOON cornstarch into Jo's Sour Cream before adding it to the other ingredients, as this keeps the yogurt from separating. Isn't it great how we can make yogurt, that distant relative of sour cream, a first kissin' cousin by adding the non fat dry milk powder! Yes, you can now find fat free sour cream just about everywhere. And, it's great on baked potato. But, have you noticed the texture isn't quite as creamy as real sour cream? Jo's sour cream has a texture closer to the real thing, so it works better in dips and baked goods. S(JoAnna Lund's Reader Recipe Exchange Board): "Vickey,SC on 1/00" Copyright: "1997 by Healthy Exchanges, Inc. ISBN 0-399-52337-5" Yield: "1 cup" From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : Jo's Notes: What you are doing is four fold: (1) the dry milk stabilizes the yogurt and keeps the whey from separating, (2) the dry milk powder slightly helps to cut the tartness of the yogurt, (3) it's still virtually fat free, (4) and the calcium has been increased by 100%. Put into MC5 format using MC-Tagit 4 from www.healthyexchanges.com in Jan. 2000. * Exported from MasterCook * Jo's Sweetened Condensed Milk Recipe By :JoAnna Lund -- THE STRONG BONES HEALTHY EXCHANGES COOKBOOK Serving Size : 1 Preparation Time :0:00 Categories : Beverages Condiments & Seasoning Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup cold water 1 1/3 cups carnation nonfat dry milk powder 1/2 cup sugar twin or sprinkle sweet Place cold water in a 2 cup glass measuring cup. Stir in dry milk powder until mixture makes a smooth paste. Cover and microwave on HIGH ( 100% ) for 45 to 60 seconds or until mixture is very hot, but not to the boiling point. Stir in sugar twin. Mix well to combine. Cover and refrigerate for at least 2 hours before using. Will keep up to 2 weeks in refrigerator. Use in any recipe that calls for sweetened condensed milk. Makes equivalent of one 12 fluid ounce can of commercial brand. ENTIRE RECIPE EQUALS: HE: 4 skim milk, 44 optional calories...316 calories, 0 gm fat, 32 gm protein, 47 gm carbohydrate, 496 mg sodium, 1112 mg calcium, 0 gm fiber...DIABETIC: 4 skim milk = 6 WW points for entire recipe S(JoAnna Lund's Reader Recipe Exchange Board): "Vickey,SC on 1/00" Copyright: "1997 by Healthy Exchanges, Inc. ISBN 0-399-52337-5" Yield: "12 ounces" From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : JO'S NOTES: Just about the most unhealthy ingredient found in our grocery stores went to "reform school" and graduated a winner in nutrition! Fat free sweetened condensed milk is now available in most grocery stores, but it is still so high in sugar that it's not a good choice for diabetics or people concerned about excess calories. Besides, my version is much less expensive. Put into MC5 format using MC-Tagit 4 from www.healthyexchanges.com in Jan. 2000. * Exported from MasterCook * Judy Stone's Apple Chutney Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Granny Smith Apple -- Note 1 1/2 C Dried Pears -- Coarsely Chopped 1/2 C Dried Peaches -- Coarsely Chopped 1/2 C Dried Apricots -- Coarsely Chopped 1/3 C Golden Raisins 5 Cloves Garlic -- Mashed -- (To 7 Cloves) 1 Piece Fresh Ginger -- (2 Inch) Peeled, Grated 2 1/2 C Sugar -- Or More To Taste 1 1/4 C Red Wine Vinegar -- Or More To Taste 2 Tsp Salt 1/2 Tsp Cayenne Pepper -- Or More To Taste Note 1: Or 5, or Newton Pippin or other tart apples, peeled, cored and coarsely chopped Makes about 31/2 cups 1. In a heavy enameled or other nonreactive pot, combine all ingredients. Bring to boil over high heat. Reduce the heat to medium and simmer, stirring often and adjusting the heat as needed to prevent scorching, 30 to 40 minutes, or until the mixture is the texture of old-fashioned fruit preserves. Taste and adjust with more sugar or vinegar if needed. 2. Remove from the heat and let cool to room temperature. The mixture will continue to thicken. Spoon into clean jars, cover tightly and refrigerate about two weeks before serving to allow the flavors to mellow. The chutney will keep up to two months in the refrigerator. --Adapted from An Apple Harvest (Ten Speed Press, 1999) Per 1-tablespoon serving: 54 calories, 0 fat, 0 cholesterol, 14 g carbohydrates, trace protein, 77 mg sodium, 1 g dietary fiber. Calories from fat: 0. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lentil And Rice Soup Recipe By :Bean Lover's Cook Book Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Chopped Onion 2 Stalks Chopped Celery 2 Chopped Carrots 2 Cloves Minced Garlic 2 Tbsp Lowfat Margarine 8 C Water 1 Lb Lentils 1 1/2 Tsp Salt -- Note 1 1/4 Tsp Pepper 1/2 Tsp Basil 1/2 Tsp Oregano 1/2 Tsp Thyme 1 1/2 C Water 1/2 C Rice Note 1: Original recipe used 2 tsp This soup can be frozen and reheated with excellent results!! In a large soup kettle, saute onion, celery, carrots and garlic in butter. When tender, add the 8 C water and the lentils. Bring to a boil, reduce heat, cover and simmer gently for about 1 hr. Stir in seasonings and additional 1 1/2 C water. Cover and continue to simmer for 30 min. Add rice and cook another 20 - 30 min more or until rice is done. Remove from heat and let cool a bit before serving. Bean recipes taste even better the second time around. Bean dishes may be kept about 4 - 5 days if refrigerated. This was very, very tasty!! Tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 362.9 Total Fat 3.3g Sat Fat 0.7g Carb 61.9g Fiber 25.1g Pro 23.3g Sod 623mg CFF 8.1% * Exported from MasterCook * Lowfat Biscuit Mix Recipe By :Prevention Magazine Serving Size : 46 Preparation Time :0:00 Categories : Eat-LF Mailing List Homemade Mixes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 cups unbleached flour 1 cup nonfat dry milk 1/3 cup baking powder 1/3 cup butter-flavored granules 8 teaspoons sugar 2 teaspoons cream of tartar 2/3 cup tub-style margarine In a large bowl, whisk the flour, dry milk, baking powder, butter-flavored granules, sugar and cream of tartar. Using a pastry blender or two knives, cut the margarine into the dry ingredients until the mixture resembles coarse meal. Store in a covered container in the refrigerator. Further uses: To make 12 Quick-Mix Pancakes, combine 2 cups of the mix, 1 cup of skim milk and 1/2 cup of fat-free egg substitute. Cook on a hot griddle. For 8 Quick-Mix Biscuits, combine 2 cups of the mix and 3/4 cup of skim milk. Drop the biscuits by the spoonful onto a baking sheet. Bake at 400 degrees until golden brown, 7 to 9 minutes. For 8 Quick-Mix Shortcakes, combine 2 cups of the mix, 3/4 cup of skim milk and 2 tablespoons of sugar. Drop the shortcakes by the spoonful onto a baking sheet, and sprinkle the top of each cake with a little sugar. Bake at 400 degrees until golden brown, 7 to 9 minutes. Per Prevention: Before... After Calories 613 ...432 Fat (g.) 31... 10.4 % Calories from Fat 46%... 22% Cholesterol (mg.) 1... 1 (This seems to be the nutiritional info per cup of mix. For MasterCook, I assumed a serving size of 1E4 cup mix (enough to make a biscuit or shortcake or 1.5 pancakes.) JaneStarr Description: "Multi-purpose homemade biscuit mix from Prevention magazine" Source: "http://www.prevention.com/cooking/recipes/bread/biscuit.html" S(Freezer-Friendly Mailing List): "" Yield: "11 1/2 cups" From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : Reduce fat--and sodium--at the same time with this fast, easy-to-prepare mix requested by Mrs. W.C. Hooper of Brevard, North Carolina. We feel we met the challenge and have created a moist, flavorful biscuit. Bonus: This version has no added salt. We reduced the calories and fat by using tub-style margarine and butter-flavored granules to replace the full-fat shortening. * Exported from MasterCook * Mandarin Chicken Breasts Recipe By :http://www.aicr.org/notime.htm#MENUS Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tsp. canola oil 1 medium onion -- halved and cut -- crosswise into 1/2" slices 2 whole chicken breasts -- split and skinned -- (4 pieces boneless, skinless chicken breasts) 2/3 cup freshly squeezed orange juice 2 Tbsp. honey 1 tsp. dried basil 1 clove garlic -- cut lengthwise into 3 slices 1 strip orange zest -- 1/2" x 2" Salt and pepper 1 can mandarin orange sections -- (15 oz.) drained Heat the oil in a large, deep skillet. Saute the onion until translucent, about 4 minutes. Arrange the chicken, rib side up, in one layer over the onions. In a small bowl, combine the orange juice, honey and basil. Add the garlic and orange zest. Pour mixture over the chicken. Simmer the chicken, covered, for 20 minutes. If using boneless, skinless breasts, check for doneness after 15 minutes. Turn the chicken and cook, still covered, 10 minutes longer, or until done. Remove the chicken to a serving platter and cover it with foil to keep warm. Add the mandarin orange sections to the pan and boil gently, uncovered, until the sauce is reduced to 2 cups, about 12 minutes. Pour the hot sauce over the chicken and serve. Yield: 4 servings Per serving: Fat 5 grams Calories 262 Source: "Formatted by Whome40@aol.com Oct 2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mango Chutney #2 Recipe By : Serving Size : 3 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium slightly underripe mango 1 jalapeno pepper sliced into thin rings 1 tablespoon chopped cilantro 1/2 teaspoon salt 1/8 teaspoon cayenne pepper Cut the flesh of the mango away from the large seed inside. Cut the mango into paper-thin slices. Place in bowl. Add the chile, cilantro, salt, and cayenne, and toss gently. Let the chutney marinate in the refrigerator for 1 or 2 hours before serving. Nutrition Facts: Calories: 36 (3% from fat) Fat: .2g Cholesterol: 0mg Carbohydrate: 9g Fiber: 1g Sodium: 357mg From debra - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Maple-sweet Potato Casserole Recipe By :Cooking Light YEAR: 1995 ISSUE: Nov/Dec PAGE: 159 Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 Cup yellow cornmeal 1 1/2 Cups skim milk 2 Tablespoons margarine 1 1/4 Pounds sweet potato -- cooked and mashed 1/3 Cup maple syrup 1/2 Teaspoon salt 1/2 Teaspoon ground cinnamon 1/4 Teaspoon ground allspice 1/4 Teaspoon pepper 2 eggs -- lightly beaten Vegetable cooking spray Place the cornmeal in a medium saucepan. Gradually add milk, stirring with a wire whisk until blended. Bring to a boil; reduce heat to medium. Cook, uncovered, 2 minutes, stirring constantly with a wire whisk. Remove from heat; stir in margarine. Set aside. Combine sweet potato and next 6 ingredients (sweet potato through eggs) in a large bowl; stir until well-blended. Gradually add cornmeal mixture, stirring constantly. Pour sweet potato mixture into a 1-1/2-quart casserole coated with cooking spray. Bake at 350F for 40 minutes. Let stand 10 minutes before serving. Serving size: 1/2 cup. Quite good ... made a lot for us. Tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Maple-walnut Apple Crisp Recipe By :Cooking Light Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup all-purpose flour 1/2 cup packed light brown sugar 1/3 cup regular oats 1/4 teaspoon ground cinnamon 1/4 cup chilled butter -- cut into small -- pieces -- or stick margarine 3 tablespoons chopped walnuts 7 cups sliced peeled Rome apple -- (about 3 pounds) 1/4 cup maple syrup 1/2 teaspoon ground cinnamon 1. Preheat oven to 375degrees. 2. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, sugar, oats, and 1/4 teaspoon cinnamon in a medium bowl; cut in butter with a pastry blender or 2 knives until mixture is crumbly. Stir in walnuts. 3. Combine apple and remaining ingredients in a large bowl; toss well. Spoon apple mixture into an 8-inch square baking dish or 1-1/2-quart casserole. Sprinkle with crumb mixture. Bake at 375 degrees for 45 minutes or until golden brown. Serve warm. Yield: 9 servings. CALORIES 208 (31% from fat); FAT 7.1g (sat 3.4g, mono 1.9g, poly 1.3g); PROTEIN 1.8g; CARB 36.5g; FIBER 2.3g; CHOL 14mg; IRON 0.9mg; SODIUM 58mg; CALC 27mg From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mexican Butternut Squash Soup #2 Recipe By :Weight Watchers Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Mexican & Southwestern Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 2 cups peeled cubed butternut squash -- about 3/4 pound 2 cups chopped onion 1 cup chopped red bell pepper 1 cup chopped celery 1 teaspoon dried oregano 1 teaspoon chili powder 1 4.5 oz can chopped green chiles 4 cups canned vegetable broth 1 can white hominy or whole kernel corn -- drained -- 15.5 oz 1/4 cup fresh lime juice 2 tablespoons minced fresh cilantro Heat oil in a large Dutch oven over medium-high heat. Add squash and next 6 ingredients, and saute 3 minutes. Add vegetable broth and hominy, and bring to a boil. Reduce heat, and simmer, uncovered, 35 minutes or until vegetables are tender. Remove from heat, and stir in lime juice and cilantro. Source: "6 O'Clock Solutions" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : You may substitute water for the canned vegetable broth. This will reduce the amount of sodium by 1,000 milligrams. Serving size: 1 3/4 cups Calories: 203 Protein: 4.3 g Fat: 4.4 g Carb: 40.6 g Fiber: 5 g Chol: 0 mg Iron: 1.9 mg Sodium: 1,244 mg (see note) WW Points: 3 Exchanges: 2 starch; 1 vegetable; 1/2 fat * Exported from MasterCook * Mexican Butternut Squash Soup #3 Recipe By :Successful Living with Diabetes Mag Sep/Oct 2000 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 2 cups butternut squash -- peeled & cubed -- (about 3/4 pound) 2 cups chopped onion 1 cup sweet red pepper 1 cup celery 4 1/2 ounces chopped green chiles -- (1 can) 1 teaspoon dried oregano 1 teaspoon chili powder 14 1/2 ounces fat-free chicken broth -- reduced sodium 15 1/2 ounces canned whole kernel corn -- OR canned white hominy 1/4 cup fresh lime juice 2 tablespoons minced fresh cilantro Heat oil in a large Dutch oven over medium-high heat. Add squash and next 6 ingredients; sautE 3 minutes. Add broth and hominy; bring to a boil. Reduce heat; simmer 35 minutes or until vegetables are tender. Stir in lime juice and cilantro. Yield 4 (1-3/4 cups) servings. S(Shared in 2000 by): "hdeacey1@sympatico.ca" - - - - - - - - - - - - - - - - - - - NOTES : WW Points = 3 (using MC Nutritional Summary) * Exported from MasterCook * Mexican Corn Recipe By :http://www.aicr.org/notime.htm#MENUS Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Mexican & Southwestern Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups frozen corn 1/3 cup salsa or picante sauce -- spiciness to suit your taste 3 tsp. lime juice Cook corn as usual in steam basket or microwave oven. When done, drain if necessary, and place in serving dish or original pan with salsa and lime juice. Stir to combine well and serve. Yield: 4 servings Per serving: Fat <1 gram Calories 104 Source: "Formatted by Whome40@aol.com Oct 2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mexican Spaghetti Squash Recipe By :The Low Fat Cookbook, Oxmoor House Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 whole spaghetti squash -- (3 lb) vegetable cooking spray 1/2 cup chopped onion 1 small clove garlic -- minced 1 cup chopped tomato 2 tablespoons chopped green chiles 1/4 teaspoon chili powder 1/8 teaspoon ground cumin 1/8 teaspoon ground red pepper Wash squash; cut in half lengthwise Remove and discard seeds. Place squash, cut sides down, in a Dutch oven; add water to pan to a depth of 2 inches. Bring to a boil; cover, reduce heat, and simmer 20-25 minutes or until squash is tender. Drain squash, and let cool. Using a fork, remove spaghetti like strands from squash. Coat a large nonstick skillet w/ cooking spray; place over medium-high heat until hot. Add onion and garlic; saute 3-4 minutes or until tender. Stir in tomato and remaining ingredients; cook until thoroughly heated. Add squash; cook until thoroughly heated, tossing gently to combine. From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : I think I'd add some canned, rinsed and drained, beans to this. * Exported from MasterCook * Mushroom Barley Soup #2 Recipe By :Taste of Home Magazine (October/November 96) Serving Size : 11 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds trimmed chuck roast -- cut into 3/4 cubes 1 tablespoon cooking oil 2 cups onion -- finely chopped 1 cup diced carrot 1/2 cup sliced celery 1 pound fresh mushrooms -- sliced 2 cloves garlic -- minced 1/2 teaspoon dried thyme 14 1/2 ounces fat-free beef broth -- (1 can) 14 1/2 ounces fat-free chicken broth -- (1 can) 2 cups water 1/2 cup pearl barley -- (medium) 1 teaspoon salt -- optional 1/2 teaspoon pepper 3 tablespoons chopped fresh parsley In a Dutch oven or soup kettle, brown meat in oil. Remove meat with a slotted spoon and set aside, SautE onion, carrots and celery in droppings over medium heat until tender, about 5 minutes. Add mushrooms, garlic and thyme; cook and stir for 3 minutes. Add broths, water, barley, salt if desired and pepper. Return meat to pan; bring to a boil. Reduce heat; cover and simmer for 1-1/2 to 2 hours or until barley and meat are tender. Add parsley. Yield about 11 servings. (2-3/4 quarts) S(MC formatted in 2000 by): "Helen D. (hdeacey1@sympatico.ca) Oct. 30/00" Yield: "2 3/4 quarts" 3 points - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mustard Greens With Lentils Recipe By :Cooking Light Magazine, March 1996 Serving Size : 9 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Pounds mustard greens 2 Quarts water 1 Cup dried lentils 3 garlic cloves -- halved 1 bay leaf 1/4 Cup balsamic vinegar 2 Tablespoons minced shallots 3 Tablespoons water 2 Tablespoons olive oil 1/2 Teaspoon salt 1/4 Teaspoon pepper 1/2 Cup Crumbled Lowfat Feta Cheese --2 ounces 1. Remove stems from mustard greens. Wash leaves thoroughly, and pat dry. Coarsely chop leaves to equal 16 cups. 2. Bring 2 quarts water to a boil in an 8-quart Dutch oven or stockpot. Add mustard greens; cover and cook 7 minutes. Drain greens, reserving cooking liquid. Rinse greens under cold water; drain and pat dry. 3. Return cooking liquid to pan. Add lentils, garlic, and bay leaf; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until lentils are tender. Drain; discard cooking liquid, garlic, and bay leaf. 4. Combine mustard greens and lentils in a bowl. Combine vinegar and next 5 ingredients (vinegar through pepper) in a small bowl, and stir well with a wire whisk. Pour dressing over greens mixture, tossing gently to coat. Sprinkle with cheese. Yield: 4 servings (serving size: 1 cup). CALORIES 324 (29% from fat); PROTEIN 21.6g; FAT 10.7g (sat 3.1g, mono 5.9g; poly 1g); CARB 40.4g; FIBER 6.9g; CHOL 1.3g; IRON 7.8g; SODIUM 513mg; CALCIUM 328mg. Busted by Gail Shermeyer <4paws@netrax.net> This was very good!! Subbed kale for mustard greens. Tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * My Favorite Fat Free Baking Mix Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups white flour 4 cups wheat flour 1/2 cup bran -- (I prefer wheat germ -- but it contains more fat) 2 Tablespoons baking powder 1 Tablespoon salt 1 teaspoon baking soda 2 teaspoons cream of tartar Mix all ingredients very well. For every 2 cups mix used add 1/2 cup fat free mayo, this replaces the usual shortening. (You can substitute applesauce, prunes, or pureed squash or whatever you prefer to replace the fat free mayo.) This recipe may be made with all wheat flour or any combination. The mix works great in any recipe calling for a commercial biscuit/baking mix. (c) 1996 Linda S. Stiles You can check out more recipes on her "Linda's Lowfat Page" website at: http://www.geocities.com/Heartland/1705/cookbook.html From "Linda M. Clasby" - - - - - - - - - - - - - - - - - - - NOTES : While websurfing I found another Linda's website (Linda S. Stiles) with some really good looking recipes and a very clever idea to substitute fat free mayonnaise for the shortening in a recipe. I hadn't thought of THAT! I think I'm going to try using her baking mix. * Exported from MasterCook * Pantry Basics Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** SPEED PANTRY BASICS Items like couscous, frozen or canned beans, canned lentils and frozen french fries can make the difference between being able to pull off a 15-minute supper or buying dinner ready-made. Condiments add dash and zip to quick meals and leftovers. Stock the larder with a variety of vinegars, chutneys, mustards and bottled sauces. Such products can be used as culinary shortcuts at the table or to inject flavour to marinades and sauces. New on the horizon and poised to become a fixture in many cupboards are bottled Asian and Indian simmering sauces that can be added to sautEed meat and vegetables to make a fast ethnic meal. FROZEN ASSETS If you have a microwave with a defrosting cycle, the freezer can be a handy pantry tool. Buy and freeze a selection of small cuts of meat - chicken stir-fry strips, pork chops, ground meat and sausages - that can be quickly defrosted and cooked on a weeknight. Be careful to choose packages labelled as tender cuts or fast fry and stir-fry appropriate since these meats will still tender after defrosting. Likewise, if you feel flustered when you have to pull together a basting sauce or marinade, you can freeze pre-marinated meats and later turn them into tasty dinners, too. Add zip to leftovers with chutneys, mustards and bottled ethnic sauces LEFTOVER LUXURY Home meal replacements (fresh store-made entrEes) can be expensive. To save money but have the same convenience, make double batches of stews, casseroles and chilies on the weekend then ``hold-over'' a portion for a weeknight supper. Or prepare a double batch of mealtime cornerstones such as meat, potatoes or pasta to use in a skillet supper or hearty salad later in the week. HERBAL MAGIC Fresh herbs such as basil and coriander perish quickly in the refrigerator but can be finely chopped and frozen in ice cube trays. Then, when you need a little fresh herb flavour, toss a cube or two into your saucepan. Another neat way to add herbal flavour to cooking is with infused oils, available in a range of flavours. A HELPING HAND Faster preparation and less mess make partially prepared convenience products very attractive on weeknights, when there's more time pressure for families than on the weekend. Items such as peeled garlic, bagged cleaned lettuce, deli-made chicken stock and shelled liquid eggs eliminate a few of the temporal road blocks one often faces when cooking on a weeknight. The cost for such items may be a little higher, but the convenience outweighs the added cost for many busy people. MAKE A LIST To pull meals out of the cupboard quickly you need a well-stocked pantry. That means knowing what to shop for and when to replace it. The trend toward bigger grocery stores means one-stop shopping is more convenient, however, picking up a few necessary items at a large store can take longer than it did when you could cover the aisles in a few steps. To keep your pantry primed for fast meal preparation, break your grocery shopping trips into monthly, weekly and occasional shopping trips. See the checklists to the right for a list of what to buy when. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta Fagioli With Cabbage Recipe By :Lorna Sass Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon olive oil 2 cups onion -- coarsely chopped 3 cups boiling water 1 tablespoon vegetable stock powder 2 teaspoons Italian herb blend 1/2 cup orzo 1/2 pound green cabbage leaf -- coarsely chopped 1 cup spaghetti sauce -- (chunky style) 1 3/4 cups garbanzo beans, canned -- drained and rinsed salt and pepper -- to taste 1/4 cup fresh basil or parsley -- chopped 1 teaspoon balsamic vinegar -- (1 to 3) 1/4 cup grated Parmesan cheese -- optional In a large soup pot, heat the oil and saute the leeks for 2 minutes, stirring frequently. Add the boiling water, stock powder, and herb blend and bring to a boil. Add the pasta and 2 cups of the cabbage. Cook at a rapid boil for 3 minutes less than the minimum time on the pasta package. Stir in the pasta sauce, chickpeas, the remaining cabbage, and salt and pepper to taste and return to a boil. Reduce the heat to medium and cook, uncovered, stirring frequently until the pasta is done, 3-4 more minutes. Just before serving, stir in the basil and enough balsamic vinegar to sharpen the flavors. Add the Parmesan and more salt and pepper if needed. Source: "Lorna Sass' Short-Cut Vegetarian" From "f-nchaltry" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta Mexicana Recipe By :Nava Atlas and Lillian Kayte Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Mexican & Southwestern Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces spiral pasta (rotelle or rotini) -- (8 to 10) 1 1/2 tablespoons light or extra virgin olive oil 1 large onion -- halved and thinly sliced 1 cloves garlic -- minced (1 to 2) 1 medium green bell pepper -- cut into thin strips 1 medium red bell pepper -- cut into thin strips 28 ounces canned pinto or red beans -- drained and rinsed 1 cup frozen corn kernels -- thawed 1 teaspoon chili powder 1 teaspoon ground cumin 1 teaspoon dried oregano salt -- to taste Grated cheddar cheese -- optional Bring water to boil in a large pot and cook the pasta at a steady simmer until al dente. Meanwhile, heat the oil in a deep, heavy saucepan. Add the onion and garlic and saute over medium heat, covered, until limp, about 4 minutes. Stir once or twice during that time. Layer the bell pepper strips over the onion and cover. Saute for another 3 minutes or so without stirring, then stir and saute, uncovered, for another 2 minutes. Add the remaining ingredients except the grated cheese and bring to a simmer, then simmer gently while the pasta cooks. When the pasta is done, drain it well and combine in a large serving container with the sauce. Toss well to combine. If desired, pass around a bowl of grated cheese so that everyone can top their serving with a small amount. Source: "Vegetarian Express From "f-nchaltry" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta Siciliana Recipe By :http://www.aicr.org/notime.htm#MENUS Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp. extra-virgin olive oil 1 cup diced zucchini 1/2 cup chopped onion 1 can chickpeas -- (15 oz.) drained and rinsed 1 1/2 cups canned plum tomatoes 2 Tbsp. chopped Italian parsley 1 Tbsp. capers -- drained and rinsed (optional) 12 oz. spaghetti or linguini Grated Parmesan cheese (optional) In a medium non-stick skillet, heat the oil. Add the zucchini and onion; saute until the onion softens, 3-4 minutes. Mix in chickpeas and tomatoes, breaking up the tomatoes with a wooden spoon. Simmer until the tomatoes have released their liquid and are soft, 12-15 minutes. While the sauce cooks, prepare the spaghetti according to package directions. Drain the pasta and turn it into a warm serving bowl. Mix the parsley and capers if using, into sauce. Pour the sauce over the spaghetti and serve, passing a bowl of grated cheese to sprinkle over the pasta, if desired. Yield: 4 servings Per serving: Fat 6 grams Calories 458 Source: "Formatted by Whome40@aol.com Oct 2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta Wild Recipe By :Gardenburger Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Gardenburger Olive oil spray 1/4 pound whole-wheat pasta 1 jar fat free tomato sauce -- (8 ounce) or a Simple Marinara Sauce 1 cup mixed vegetables -- 1/2-inch dice 1/4 cup sliced mushrooms 1 teaspoon grated Parmesan cheese 2 tablespoons minced parsley Heat the Gardenburger(r) in a nonstick pan lightly sprayed with olive oil for about 3 minutes on each side, or until golden brown. Cut into 1/2-inch cubes. Set aside. Prepare the whole-wheat pasta as suggested on the package. Heat the tomato sauce, then add the VeggiePack pieces and mushrooms. Simmer until the vegetables are crisp but tender (about 5 minutes). Place the pasta in serving dishes, then cover with the sauce and vegetable mixture. Toss lightly. Sprinkle the diced Gardenburger on top. Sprinkle with the Parmesan and minced parsley. ESTIAMTED PER SERVING: 200 CALORIES (9% FROM FAT) 2 G FAT 10 G PROTEIN 39 G CARBOHYDRATE 0 MG CHOLESTEROL 570 MG SODIUM 8 G FIBER http://www.gardenburger.com/health_101/garden.html#pastawild From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : The recipe below is similar to one we use when we are tempted to eat out. Have on hand a jar of low-fat marinara, veggie burgers, mixed frozen veggies, and pasta! --- Note: Many of us have a love affair with pasta -- I know I do. The secret to "real" pasta is to search out a reliable source of fresh or dry whole-grain pasta. Buying enriched pasta instead of whole-grain is like paying for an item at the market and only getting 20 percent of your change back. Would that make you feel enriched? "High five" for whole grains! Eating food created by nature is more than a smart choice, it's the right choice! * Exported from MasterCook * Pasta With Butternut Squash And Caramelized Onions Recipe By :Lucy's Ravioli Kitchen & Market, Princeton, NJ Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound fresh pasta 1 pound butternut squash 2 teaspoons olive oil 1 1/3 tablespoons butter 1 onion -- sliced thinly 1/4 cup brown sugar 2 cups chicken stock 1 teaspoon cinnamon 2 teaspoons fresh lemon juice salt and pepper thyme if desired Heat the oil and butter and add the onion, sautE until the onion is translucent. Add the brown sugar, cook until the sugar is dissolved and the onions are caramelized. Stir in the squash chunks. Add the chicken stock, reduce heat to low. Cook the squash is tender and thickened, about 20 minutes. Add the cinnamon, lemon juice, salt & pepper and if you like a bit of thyme. Toss with hot pasta. Source: "Lucy's Ravioli Kitchen" S(Internet Address:): "http://www.lucysravioli.com/market/recipe2.htm" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Wholesale and Mail order in Princeton NJ * Exported from MasterCook * Pasta With Lentils And Oranges Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 large oranges -- (4 to 5) -- (2 to 2 1/2 lbs./905 g to 1.15 kgtotal) 8 large butter lettuce leaves -- rinsed and crisped 1 tablespoon grated orange peel 3/4 cup fresh orange juice -- (180 ml) 3 tablespoons chopped fresh basil or 1 tablespoon dried basil 3 tablespoons white wine vinegar -- (45 ml) 1 tablespoon honey and Dijon mustard -- (15 ml) 2 cloves garlic -- minced or pressed -- (2 to 3) 1 1/2 teaspoons ground cumin 1/8 teaspoon crushed red pepper flakes -- (or to taste) 2 cups vegetable broth -- (470 ml) 3/4 cup lentils -- (150 g) 12 ounces dried radiatorre or fusilli -- (340 g) Basil sprigs Preparation time: 20 minutes Cooking time: About 30 minutes Cut peel and all white membrane from oranges. Coarsely chop one of the oranges and set aside. Thinly slice remaining 3 or 4 oranges crosswise. Arrange lettuce leaves in a wide, shallow bowl or on a rimmed platter. Top with orange slices; cover and set aside. In a small bowl, stir together chopped orange, orange peel, orange juice, 2 tablespoons of the chopped basil (or 2 teaspoons of the dried basil), vinegar, honey, mustard, garlic, cumin, and red pepper flakes. Beat until blended; set aside. In a 1 1/2- to 2-quart (1.4- to 1.9-liter) pan, bring broth to a boil over medium-high heat. Sort through lentils, discarding any debris; rinse, drain, and add to pan along with remaining 1 tablespoon chopped basil (or 1 teaspoon dried basil). Reduce heat, cover, and simmer until lentils are tender to bite (about 25 minutes). Meanwhile, in a 5- to 6-quart (5- to 6-liter) pan, bring about 3 quarts (2.8 liters) water to a boil over medium-high heat; stir in pasta and cook until just until tender to bite, 8 to 10 minutes. (Or cook pasta according to package directions.) Drain pasta well; if necessary, drain lentils well. Transfer pasta and lentils to a large bowl. Add orange dressing and mix gently but thoroughly. Spoon pasta over orange slices. Garnish with basil sprigs. Description: "Refreshing oranges lend flavor and color to this combination of tender lentils and fanciful pasta shapes. To complete the presentation, serve the dish atop a bed of butter lettuce leaves and orange slices." Source: "http://www.thriveonline.com/eats/kitchen/entrees/vegetarian/vegent32. tml" S(Formatted by Whome40@aol.com Oct 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : Per serving: 563 calories (4% calories from fat), 3 grams total fat, 0.3 grams saturated fat, 0 milligrams cholesterol, 601 milligrams sodium, 115 grams carbohydrates, 10 grams fiber, 21 grams protein, 145 milligrams calcium, 7 milligrams iron _____ * Exported from MasterCook * Pat's Pot Pie - Chicken And Vegetables With Biscuit Crust Recipe By :Pat Hanneman Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Pies, Crusts & Pastry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 4 ounce skinless boneless chicken breast half -- frozen 1 teaspoon olive oil 1/2 cup chopped onion 4 garlic cloves -- smashed black pepper 1/2 cup diced pumpkin squash like delicata 2 red-skinned potatoes -- cubed 1 stalk leafy rib celery -- chopped 2 thin carrots -- cubed 1/4 teaspoon madras curry powder -- or to taste 1 teaspoon low-sodium soy sauce 1/2 teaspoon granulated roasted garlic 1/4 teaspoon dried herbs -- a blend of choice -- or-2 each fresh sage leaf -- or-4 each fresh basil leaves 1 teaspoon butter buds(r) 3 tablespoons Creamy Potato Soup Mix with onion (dry) -- see note SAUCE: 14 1/2 ounces Italian herb chicken broth (defatted) 1 ounce chicken gravy mix CRUST: 1 cup reduced fat Bisquick(r) 1 teaspoon unsalted butter -- cut into tiny pieces 1/2 cup lowfat buttermilk 1 medium egg 1 pinch salt 1 pinch nutmeg Combine the ingredients for the sauce and set aside. Preheat a 3.5 to 5qt non-stick saucepan. When hot, add oil and the frozen chicken fillet. When the first side has browned, turn, and add onions and garlic to the pan. Sprinkle with a pinch of pepper. When the onions are soft, add the squash and continue cooking until the chicken breast is evenly browned. Remove chicken to a cutting board and let rest 3 to 5 minutes; slice into bite sized pieces. Meanwhile, add the potatoes, celery and carrots to the pan. Sprinkle on the curry powder and soy sauce. Stir to mix. Cook, stirring, until warmed and aromatic, about 1 minute. Stir the sauce mixture again and add it to the pan. Cook, stirring, the sauce sets (thin gravy). Add roasted garlic, herbs, butter buds and soup mix if using. Reduce heat to lowest. Cover and simmer for 30 minutes or until the potatoes and carrots are tender and the squash is so soft it is part of the sauce. Taste and adjust the seasonings. Transfer the stew to small ovenproof casseroles (two 3-cup souffle dishes or four 1.5 cup ramekins). CRUST: Cut butter into Bisquick to form a crumb; add salt, nutmeg, milk and egg to form a batter. Pour and slather on top of the stew. Bake 20-minutes at 425F or 30-min at 400F or until golden brown. Another temptation is to eat Chicken Pot Pie at Mimi's Cafe! But it takes as long to make this as it does to travel to the restaurant and wait. The pantry here has frozen chicken breasts, and defatted canned broths. It also relies on mixes - which tend to be high in sodium. Mixes are not the way to stock the pantry if you have hyper-tension. S(File Date): "2000-10-10" Yield: "6 cups" - - - - - - - - - - - - - - - - - - - NOTES : Pot pies are a favorite since childhood. Today we do not add sweet peas. Instead we add squash or sweet potato which cooks down and becomes one with the sauce. The topping is bready: like a dry dumpling. Although we add curry powder, this is not a curry: the spice blend is subtle. Our Pantry relies on mixes, which tend to be higher in sodium than we would prefer. Pioneer Chicken gravy mix - not for a low-salt diet. (Substitute flour and low-sodium chicken bouillon cube). Bear Creek Creamy Potato Soup Mix is low fat, low sodium (substitute mashed potato flakes and 1 tsp dried minced onion). Swanson's 99% fat free reduced sodium broth. Reduced fat Bisquick is high in sodium. * Exported from MasterCook * Penne With Summer Squash, Zucchini And Sugar Snap Peas Recipe By :http://www.foodfit.com/ Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound penne rigate 1 cup Basic Chicken Stock -- or low-sodium canned 1/2 pound summer squash -- seeded and julienned 1/2 pound zucchini -- seeded and julienned 1/4 pound sugar snap peas 1/2 teaspoon olive oil 1/2 cup freshly grated Parmesan cheese 1/4 cup fresh basil leaves -- thinly sliced salt to taste freshly ground black pepper Preparation time : 15 minutes Cooking time : 15 minutes 1. Bring 1/2 gallon of salted water to a boil. Add the penne and cook until al dente, about 7 to 9 minutes. Drain and set aside. 2. Meanwhile, bring the chicken stock to a boil in a skillet large enough to hold the vegetables. Add the vegetables to the chicken stock and steam, covered for about 3 to 4 minutes. 3. When the vegetables are just tender, add the cooked penne and the olive oil and toss until it is heated through. 4. Divide the pasta and vegetables evenly among 4 warmed plates or bowls. Sprinkle with Parmesan cheese and basil. 5. Adjust the salt and pepper to taste. From "Tina Bell" - - - - - - - - - - - - - - - - - - -