* Exported from MasterCook * Peppercorn Steak With Rice And Baby Carrots Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups white rice 3 cups water 1 package peppercorn sauce mix -- (plus 1% milk called for in preparation) 1 package frozen baby carrots -- (1 pound or 500 grams) 1/4 cup water 1 1/2 pounds boneless sirloin steak -- (675 grams) trimmed 2 green onions 7 mushrooms 1 teaspoon white sugar 1/2 teaspoon Mrs. Dash Original Seasoning 1. Combine rice and water in a microwave-safe pot or casserole dish with lid. Cover and microwave at high for 20 - 25 minutes. 2. Prepare sauce according to package directions in a small stove-top pot. Simmer 3. Bring water and carrots to a boil in a small stove-top pot. Reduce heat and let simmer. 4. Spray a large nonstick fry pan with cooking spray. Brown one side of steak at medium-high heat. Meanwhile, chop green onions, then wash and slice mushrooms. Flip meat over to brown the other side and toss in the mushrooms and onion. Reduce heat until rice is ready. 5. Drain carrots when they are tender and mix in white sugar and seasoning. Stir. Cut the steak into serving pieces and serve with the peppercorn sauce poured on top. Yield: 4 - 6 servings Back to Busy Cooks - http://busycooks.About.com From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : A complete 3 course meal taking only 15 minutes of preparation time and ready to eat in 25 minutes. From Life's on Fire: Cooking for the Rushed. * Exported from MasterCook * Polenta Gnocchi With Dried Tomato Chutney Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Polenta Gnocchi: 2 cups low-fat (1%) milk -- (470 ml) 1/2 cup vegetable broth -- (120 ml) 1 cup polenta or yellow cornmeal -- (138 g) 1/2 teaspoon salt 1 teaspoon chopped fresh sage -- or 1/4 teaspoon ground sage 1 large egg 1 tablespoon butter or margarine 1/2 cup finely shredded Parmesan cheese -- (20 g) Dried Tomato Chutney: 1 cup dried tomatoes (not oil-packed) -- (about 2 1/2 oz./70 g) 1 large jar diced pimentos -- (about 4 oz./115 g) 1/2 cup drained capers -- (85 g) 4 cloves garlic -- peeled 2 tablespoons chopped fresh basil or 2 teaspoons dried basil 1 tablespoon olive oil -- (15 ml) 4 teaspoons marsala or port (or to taste) -- (20 ml) 1 teaspoon Dijon mustard Garnish: Sage sprigs Preparation time: 30 minutes, plus 15 minutes for polenta to stand Cooking time: About 45 minutes In a 4- to 5-quart (3.8- to 5-liter) pan, bring milk and broth just to a boil over medium-high heat. Stir in polenta, salt, and chopped sage. Reduce heat and simmer, uncovered, stirring often and scraping pan bottom with a long-handled spoon (mixture will spatter), until polenta tastes creamy (about 15 minutes). Remove from heat and stir in egg and butter. Working quickly, brush a 9- by 13-inch (23- by 33-cm) baking pan liberally with water; then spoon polenta into pan and spread to make level. Let stand in pan on a rack for 15 minutes. Then cut polenta diagonally into diamonds, making cuts about 1 1/2 inches (3.5 cm) apart. Carefully arrange polenta pieces, overlapping slightly, in a greased shallow 1 1/2- to 2-quart (1.4- to 1.9-liter) casserole. (At this point, you may let cool, then cover and refrigerate until next day.) Sprinkle with cheese and bake, uncovered, in a 350 degree F (175 degree C) oven until hot and tinged with brown (about 20 minutes; about 35 minutes if refrigerated). Meanwhile, place tomatoes in a small bowl and add boiling water to cover. Let stand until soft (about 10 minutes). Drain well; squeeze out excess liquid. Transfer tomatoes to a food processor or blender. Add 1/3 cup (80 ml) water, pimentos, capers, garlic, basil, oil, marsala, and mustard. Whirl until mixture is pureed and has a spoonable consistency. If chutney is too thick, add a little more water. Transfer to a small bowl. Divide gnocchi among 4 individual plates; garnish with sage sprigs. Offer chutney to add to taste. Description: "Crunchy on the outside and creamy-textured within, these baked polenta cutouts are enhanced with an unusual chutney based on sweet, richly flavored dried tomatoes, capers, and pimentos." Source: "http://www.thriveonline.com/eats/kitchen/entrees/vegetarian/vegent36. tml" S(Formatted by Whome40@aol.com Oct 2000): "" - - - - - - - - - - - - - - - - - - - NOTES : Nutrition information: * Exported from MasterCook * Popcorn Balls Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Snacks Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 quart popcorn -- (popped) 1/2 cup sugar 1/2 cup water 1/8 teaspoon salt 1/3 teaspoon vinegar 2 1/2 tablespoons light corn syrup 1. Pop corn: To make 6 medium sized balls you need one quart of popped corn (1/2 cup unpopped kernels) Keep the popcorn warm in oven. 2. Cook syrup: Combine in saucepan: 1/2 cup sugar 1/2 cup water 1/8 tsp. salt 1/3 tsp. vinegar 2and 1/2 T light corn syrup Bring ingredients to a boil while stirring with wooden spoon. Cover and cook over medium heat for about 3 minutes. Uncover and cook, stirring slowly until syrup is thick. To test, drop a little cooked syrup into a small bowl of very cold water. When it forms a ball, it's ready. Watch syrup closely- it thickens quickly. 3. Make balls: Remove syrup from heat. Pour slowly over warm popped corn, mixing with wooden spoon. (I spray my spoon with Pam so the mixture doesn't blob up on the spoon and clean-up is easy.) Let corn cool enough so you won't burn yourself. Then Pam or butter your hands and shape the corn into balls. You can make the balls into a pumpkins, snow people, animals, or whatever is appropriate for the occasion. You can add raisins, nuts, chocolate chips, dried fruit pieces, etc. to the basic balls or: 4. Add faces "Glue" on features using nuts, chocolate chips, raisins, candies, etc. Make "glue" by mixing powdered sugar with a small amount of water in a bowl. Calories: 125.3 Fat: 2.1g From MrsTPK@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pumpkin Crescent Rolls Recipe By :BH&G Serving Size : 16 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 C All-Purpose Flour 1 Tsp Baking Powder 1/4 Tsp Baking Soda 1/4 Tsp Ground Nutmeg 1/8 Tsp Salt 3/4 C Canned Pumpkin 3 Tbsp Cooking Oil 2 Tbsp Brown Sugar 2 Tsp Granulated Sugar 1/4 Tsp Ground Cinnamon The flavor of these biscuit-like rolls will remind you of pumpkin pie. In a medium mixing bowl combine flour, baking powder, baking soda, nutmeg, and salt. In a small mixing bowl combine the pumpkin, oil, and brown sugar. Add pumpkin mixture to dry mixture, stirring with a fork until combined. Form into a ball. Line a large baking sheet with foil. Turn dough out onto a lightly floured surface. Knead dough gently for 10 to 12 strokes. Divide dough in half. Roll each half to a 10-inch circle. Cut each circle into 8 wedges. To shape, begin at the wide end of each wedge and loosely roll toward the point. Place point sides down, about 2 inches apart, on the prepared baking sheet. Curve ends of rolls slightly. Combine the granulated sugar and cinnamon; sprinkle over crescents. Bake in a 400F. oven for 9 to 11 minutes or until golden brown. Serve warm. Makes 16 rolls. Make-Ahead Tip: Prepare, bake, and cool rolls. Freeze in a freezer container or bag up to 1 month. Wrap frozen rolls in foil and thaw at room temperature for 2 hours; reheat in a 375F. oven for 3 to 5 minutes. Nutrition facts per serving: 80 calories, 3 g total fat, 0 g saturated fat, 0 mg cholesterol, 60 mg sodium, 13 g carbohydrate, 1 g fiber, 1 g protein, 29.5% CFF These were very easy and quick to put together. Kids would have fun rolling them into the crescent shape. Tasted very good!! Tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was part of dinner tonite. They were very tasty. I think that they are too small and less could have been made and enjoyed. As they are they are mini-crescent rolls ... but they do taste very good!! * Exported from MasterCook * Pumpkin Cumin Soup Recipe By :The Low Fat Cookbook, Oxmoor House Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetable cooking spray 1 tablespoon reduced calorie margarine 1 cup chopped onion 2 cans chicken broth 2 tablespoons flour 16 ounces canned pumpkin 1 1/2 teaspoons ground cumin 1/2 teaspoon salt 1 cup skim milk fresh chives -- optional Saute onion in margarine. Stir in 1 can chicken broth; bring to a oil. over, reduce heat, and simmer 15 minutes. Transfer mixture to container of an electric blender; add flour. Top with cover, and process until smooth. Return mixture to pan; add remaining 1 can chicken broth, pumpkin, cumin, and salt, stirring well. Bring to a boil, cover, reduce heat, and simmer 10 minutes, stirring occasionally. Stir in milk; cook just until thoroughly heated (do not boil). Garnish with chives. From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Here's another one that is very similar. I wouldn't bother with the margarine, and, again, I'd use vegetable broth. I'd also use soy milk and/or rice milk. The point is that you can saute some chopped onion, add some broth or other liquid,toss in a can of pumpkin, throw in a few seasonings of choice, and end up with a wonderful, healthy treat. In case you are wondering: if you use savoury seasonings, it tastes nothing like pumpkin pie. :-) Cheap, quick, and good for you! * Exported from MasterCook * Pumpkin Lover Muffins Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 c flour 1 tablespoons baking powder 1 tsp baking soda 2 tsp ground cinnamon 1/2 tsp ground nutmeg 1/2 tsp ground allspice 1/4 tsp ground mace 1 tsp salt 1 1/2 c sugar 1 tsp vanilla 2 eggs -- (or equiv substitute) 16 oz canned pumpkin puree Preheat oven to 350 degrees. Coat muffin pans with cooking spray (Pam). Stir the dry ingredients together in one bowl. Mix wet together in another bowl. Gently stir the dry into the wet just until combined. Fill muffin tins half full. Bake 15-18 minutes. (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" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pumpkin Sheet Cake Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can pumpkin -- (16 oz.) 1 1/2 c sugar -- (or 1c is fine) 1 c nonfat mayonnaise 1 c nonfat egg substitute -- (= 4 eggs) 2 c flour 2 tsp baking soda 1 tsp ground cinnamon 1/2 tsp salt --- Frosting: 3 oz. reduced fat cream cheese -- (or fat free) 2 tablespoons butter -- (or none) 1 tsp vanilla 4 tsp skim milk Mix pumpkin, sugar and mayo. Add eggs, mix well. Combine flour, soda, cinnamon and salt; add to the pumpkin mixture and mix until well blended. Pour into veg oil sprayed 10x15x1" pan. Bake at 350 for 25-30 minutes or until done. Cool. Mix all frosting ingredients well and spread onto cooled cake. (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" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pumpkin Zucchini Bread Or Muffins Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 eggs -- (or equivalent substitute) 1 c sugar 1 1/2 c pumpkin 1/2 c oat bran 1/2 c wheat germ 2 c finely grated zucchini 2 c flour 1 tsp salt 1 tsp baking soda 1/4 tsp baking powder 3 tsp cinnamon 1/2 c miniature chocolate chips Beat eggs, sugar, and pumpkin together. Mix in oat bran, wheat germ, and zucchini. In a separate bowl mix flour, salt, soda, baking powder, and cinnamon. Add the dry ingredients to the wet. Mix just until blended. Fold in the chocolate chips. Bake in a 350 degree oven 15-20 minutes for muffins. Bake in a 325 degree oven 45-60 minutes for 2 loaves. These are very moist and yummy! (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" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pumpkin-apple Soup With Cinnamon Croutons Recipe By :Cooking Light on-line Serving Size : 10 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 5 1/2 cups diced peeled Granny Smith apple 1 1/2 cups chopped onion 1 cup chopped leek 1/2 cup chopped carrot 1/2 cup chopped celery 1/2 cup apple cider 1/4 cup dry white wine 2 tablespoons brandy 1/4 teaspoon ground allspice 1/4 teaspoon ground cinnamon 6 cans low-salt chicken broth -- (10-1/2-ounce) 1 can pumpkin -- (16-ounce) 2 bay leaves 1/4 teaspoon salt 1/4 teaspoon pepper Heat oil in a large Dutch oven over medium-high heat. Add apple, onion, leek, carrot, and celery; saute 10 minutes. Add cider, wine, brandy, allspice, and cinnamon; cook 8 minutes or until liquid almost evaporates. Add broth, pumpkin, and bay leaves; bring to a boil. Partially cover, reduce heat, and simmer 1 hour. Discard bay leaves. Place half of the apple mixture in a blender, and process until smooth. Pour pureed mixture into a large bowl; repeat procedure with remaining apple mixture. Stir in salt and pepper. Serve with the Cinnamon Croutons. Yield: 10 servings (serving size: 1 cup soup and 1 crouton). Note: to make 5 servings just halve this recipe. Source: Cooking Light on-line CALORIES 206 (16% from fat); PROTEIN 5.1g; FAT 3.7g (sat 0.7g, mono 1.7g, poly 0.7g); CARB 40.2g; FIBER 3.3g; CHOL 1mg; IRON 2.2mg; SODIUM 275mg; CALC 68mg From "debs" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pureed Butter Cup Squash Recipe By :Natural Gourmet - Annamarie Colbin Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds buttercup squash 1 tablespoon unsalted butter -- or to taste 1/2 cup boiling water -- or to taste 1 pinch mace 1 tablespoon parsley -- chopped for garnish Preheat the oven to 400 F. Cut the unpeeled squash in half. Do not remove the seeds. Place the squash cut side down on cookie sheet and bake for 1 hour or until the flesh is cooked through. When cool enough to handle, remove the seeds with a spoon and scoop out the flesh. Put the flesh through a food mill or food processor or mash with fork or potato masher. Add the butter and boiling water to squash. If necessary, add more until you reach the desired consistency. Stir in the mace. Serve immediately, garnished with the parsley. From debra - - - - - - - - - - - - - - - - - - - NOTES : The margarine was originally butter, but I believe there would be no problem substituting. Also, nutmeg could be replaced for mace. Sounds like a nice alternative for those who don't like very sweet side dishes. * Exported from MasterCook * Saucy Simmered Chops With Rice And Green Beans Recipe By :back to Busy Cooks - http://busycooks.About.c Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- cooking spray (no-cholesterol) 8 thin boneless pork chops -- trimmed (8 to 12) -- (about 1 1/2 pounds or 700 grams) 1 pound frozen French-style green beans -- (or 500 grams) 3 cups water 1 1/2 cups white or brown rice 2 ribs celery 1/2 cup brown sugar 1 cup ketchup 1 cup water 1 teaspoon paprika 2 tablespoons Worcestershire sauce 1 can sliced mushrooms -- (10 ounces or 284 ml) freshly ground pepper to taste 1/4 teaspoon salt -- (optional) butter or margarine -- (optional) 1. Preheat oven to 350 degrees F. Spray a large nonstick frying pan with cooking spray. Brown chops on both sides at medium-high. 2. While meat is browning, rinse green beans in colander under cold water. Place in a medium size microwave-safe pot or casserole dish with lid. Cover, microwave at high for 5 minutes, then let stand. 3. Combine rice and 3 cups water in a oven-safe pot with lid. Cover and place in hot oven. Set timer for 55 minutes. 4. Chop celery finely and sprinkle over pork chops. Combine brown sugar, ketchup, 1 cup water, paprika, Worcestershire sauce and drained mushrooms in a bowl. Stir until well mixed and add to pork chop pan. Stir, cover and bring to a boil. Turn heat down to a simmer until the timer rings for the rice. (Check the sauce occasionally.) 5. Add pepper to green beans. Microwave at high for 2 additional minutes, just before serving. Salt and butter, if desired. Yield: 4 - 6 servings From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : A complete 3 course meal taking only 20 minutes of preparation time and ready to eat in 60 minutes. From Life's on Fire: Cooking for the Rushed. * Exported from MasterCook * Seafood Stuffed Mushrooms Recipe By :http://www.guiltfreetv.com/recipes.htm Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 48 MUSHROOMS -- CLEANED (REMOVE STEMS) --- 1 tablespoons FRESH LEMON JUICE 12 OZ. ARTIFICIAL CRAB -- MINCED 1 teaspoons CAVENDER'S GREEK SEASONING 1/4 C NO-FAT SOUR CREAM 1/4 C FAT-FREE MIRACLE WHIP 1/4 teaspoons OLD BAY SEASONING 1 teaspoons FRESH OREGANO -- CHOPPED FINE 1/2 C ONIONS 1 CLove GARLIC -- MICED 6 tablespoons PARMESEAN CHEESE -- GRATED 2 tablespoons FAT-FREE BREAD CRUMBS -- MORE IF NEC. 1 slice SWISS CHEESE -- CUT IN 1" SQUARES CAVENDER'S GREEK SEASONING 48 Pieces Combine the stuffing ingredients. Adjust seasonings to taste. Stuff mushrooms. Place cheese on each mushroom. Sprinkle cavender's greek seasoning over cheese & broil until bubbly. From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Seared Scallops With Tarragon Cream Recipe By :Epicurious.com Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds sea scallops -- about 20 -- (was 1 1/4) 1 teaspoon vegetable oil 1 1/2 teaspoon butter 1 tablespoon all-purpose flour 1 cup 1% low-fat milk 2 tablespoons chopped fresh tarragon Pat scallops dry. Sprinkle with salt and pepper. Heat oil in heavy large skillet over high heat. Add scallops and cook until brown on bottom, about 3minutes. Turn scallops over and cook until opaque in center, about 1 minute longer. Transfer scallops to plate. Tent with foil. Reduce heat to medium. Melt butter in same skillet. Add flour, stir 1 minute. Gradually whisk in milk. Simmer until thick and smooth, stirring often, about 3 minutes. Stir in tarragon and any juices from scallops on plate. Season with salt and pepper. Spoon onto plates. Arrange scallops, brown side up, atop sauce. Per Serving (w/ 1 1/4 lbs scallops): calories, 181; total fat, 4g; saturated fat, 2g; cholesterol, 53mg. Bon Appetit April 1997 From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 5 WW points I loved it - it was very rich and super easy. I used dried fines herbes instead of just tarragon (I couldn't find fresh). I think you could use your favorite herb here. * Exported from MasterCook * Sesame Shrimp Kebabs Recipe By :The LowFat Grill Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup rice wine 1/4 cup soy sauce 1 tablespoon sugar 1 piece fresh ginger root -- peeled -- cut 1/4 inch thick 4 teaspoons sesame seeds 2 pounds large shrimp -- peeled and deveined To make marinade, in a small saucepan over moderate heat, combine rice wine, soy sauce, sugar and ginger root; blend well. Bring to a boil, lower heat and simmer for 20 minutes, stirring occasionally. Remove ginger root. Add sesame seeds and allow marinade to come to room temperature. Place shrimp in a nonmetal dish and pour marinade over top; turn shrimp to coat pieces. Cover dish and refrigerate up to 2 hours. When ready to grill, place shrimp on skewers by alternating the direction the heads and tails face each other. Over hot coals, place shrimp on a grill coated with nonstick vegetable spray. Cover grill and cook 3 minutes on each side. Serve with Grilled Pears and herbed rice. Message From "Karen" to The TNT Recipes List. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 4 WW points The shrimp were posted by Karen to TNT. I wonder if I got the amounts wrong on the marinade. Simmering a half cup of the marinade for 20 minutes turned it to a thick syrup that I had to thin down with additional amounts of each liquid - but then I didn't add more sugar and should have. I would have liked these a little sweeter, but I loved the sesame seeds. * Exported from MasterCook * Sesame String Beans Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Side Dishes Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 Tbsp Nonfat Veg Chicken Broth, Low Sod -- Note 1 2 Tbsp Soy Sauce, Low Sodium 2 Tbsp Dry Sherry 2 Tsp Toasted Sesame Seed Oil 1 1/2 Lb String Beans -- Stems Trimmed 3 Lg Cloves Garlic -- Thin Slice 1 Tbsp Grated Ginger Root 2 Tsp Sesame Seeds -- Optional Note 1: Original recipe used homemade or low-sodium canned chicken stock, skimmed of fat Combine the stock, soy sauce and sherry in a small bowl, and set aside. Set a wok over high heat for 1 min. Add the oil; swirl to cover bottom and sides. Add string beans; cook, stirring and tossing, 5 min. Add garlic, ginger, and reserved stock mixture. Stir to combine; cook 1 min. Cover; cook until beans are bright green and crunchy, about 2 min. Remove cover; cook until no liquid remains. Sprinkle with sesame seeds, if desired; serve. These were excellent!! Tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 65.7 Total Fat 2.2g Sat Fat 0.3g Carbs 9.2g Fiber 2.1g Pro 3.8g Sod 187mg CFF 27.8% * Exported from MasterCook * Seven Bean Soup - Quantity For Freezing Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Cups Dried Beans -- (as many types as you can find -- but try to include adzuki and anasazi) 1 tsp freshly grated ginger 2 large onions -- chopped (2 to 3) 1 tsp lemon pepper 3 tbs BBQ sauce 3 tsp chopped green chili 3 cloves garlic -- chopped 28 ounces canned crushed tomatoes 16 ounces canned crushed tomatoes 1 1/2 teaspoons chili powder 6 tbs ketchup 6 stalks celery -- chopped Wash, pick over, and soak beans in water to cover by 2 inches, overnight. In the morning, drain & rinse the beans. Return to pot with 18 cups cold water. Add ginger, and bring to a full boil. Reduce to active simmer & Cook until tender, 1 1/2 to 2 hours. Add remaining ingredients. Bring to a boil, lower heat and simmer 3 hours more. Stir and add water as needed. If you can wait until it's completely done, you'll have plenty to freeze, and it freezes well. From "f-nchaltry" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sinful Cinnamon Rice Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Rice Side Dishes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Tbsp I Can't Believe It's Not Butter - Light -- Note 1 1/2 C Carrots -- Diced 1/2 C Celery -- Diced 1/2 Onion -- Diced 2 C Long-Grain Rice 1/2 Tsp Salt -- Or More As Nec 1 Tbsp Ground Cinnamon 1/2 C Raisins 6 C Water Note 1: Original recipe used butter Melt 2 Tbsp butter in deep saucepan over med heat. Reduce heat, add carrots, celery and onion, and cook, covered, for 10 min. Stir occasionally. Add rice, salt, cinnamon, raisins and water to pan and bring to boil over high heat. When the water has been reduced to the level of the rice, lower heat, cover and cook 15 - 20 min, stirring occasionally. Just prior to serving, add remaining butter. Serves 8 This was very, very good!! Tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 182.7 Total Fat 2.6g Sat Fat 0.5g Carb 39.2g Fiber 1.4g Pro 0.6g Sod 231mg CFF 12.9% * Exported from MasterCook * Skinny Minestrone Recipe By :Crazy Plates by Janet & Greta Podleski Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 3/4 cup Spanish onions -- chopped 1/2 cup diced celery 2 cloves garlic -- minced 28 ounces canned tomatoes -- diced, undrained -- (1 can) 3 cups low-sodium chicken broth Or vegetable broth 3 cups V-8(r) vegetable juice 1 cup chopped carrots 1 cup chopped zucchini 1 cup green cabbage leaves -- chopped 1 cup chickpeas, canned -- drained & rinsed 2 ounces shell pasta -- uncooked -- or tubetti pasta (1/2 cup dry) 3 tablespoons chopped fresh parsley 1 bay leaf 1 teaspoon dried oregano 1/2 teaspoon dried thyme 1/2 teaspoon black pepper Heat olive oil in a large soup pot over medium heat. Add onions, celery, and garlic. Cook and stir for 3 minutes, until vegetables begin to soften. Add oil remaining ingredients. Bring to a boil. Reduce heat to medium-low. Simmer, partially covered for 30 minutes. Serve hot. Makes 8 servings. Description: "This colourful minestrone is sure to become a family favourite. Our hearty minestrone is bursting with vegetable goodness! It's skinny on fat, not on flavour!" S(MC formatted in 2000 by): "Helen D. (hdeacey1@sympatico.ca)" - - - - - - - - - - - - - - - - - - - NOTES : WW Points = 2 * Exported from MasterCook * Slow-cooked Turkey Dinner Recipe By :Pillsbury Good-for-You Dinners (Sept. 1996) #187 Serving Size : 4 Preparation Time :0:15 Categories : Crockpot Eat-LF Mailing List Potatoes Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 small red potatoes -- unpeeled, quartered (about 2 1/2 inches in diameter) 2 cups sliced carrots 1 1/2 pounds turkey dark meat, skinless -- (turkey thighs) 1/4 cup all-purpose flour 2 tablespoons onion soup mix -- dry 1/3 cup chicken broth 1 can condensed reduced fat cream of mushroom soup Place potatoes and carrots in 3-1/2 or 4 quart Crock-Pot(r) Slow Cooker. Place turkey thighs over vegetables. In medium bowl, combine flour and remaining ingredients; blend well. Pour well. Pour over turkey. Cover; cover on high setting for 30 minutes. Reduce setting to low; cook at least 7 hours or until turkey if fork tender. With slotted spoon, remove turkey and vegetables from slow cooker; place on serving platter. Stir sauce until smooth; pour over turkey and vegetables. (WW Points = 8) S(MC formatted in 2000 by): "Helen D. (hdeacey1@sympatico.ca) " Start to Finish Time: "7:45" - - - - - - - - - - - - - - - - - - - NOTES : For best results: Fill you slow cooker only half to three-quarters full. use lean meats, trimming any extra fat, and skinless poultry to reduce the fat in slow-cooked meals. Thaw frozen ingredients in your microwave before adding them to the slow cooker, so they'll cook thoroughly. Remove the lid only to stir food or check for doneness. Lifting the lid releases heat, and the dish may require additional cooking time. * Exported from MasterCook * Slow-cooker Barbecue-beef Sandwiches Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Crockpot Eat-LF Mailing List Meats Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 tablespoons dark brown sugar -- divided 3/4 teaspoon black pepper 2 flank steaks -- (1-pound) 1 cup chopped onion 1 cup tomato paste 3 tablespoons Worcestershire sauce 3 tablespoons molasses 3 tablespoons cider vinegar 1 tablespoon chili powder 1 teaspoon garlic powder 1 teaspoon dry mustard 1 teaspoon ground cumin 1/2 teaspoon salt 10 submarine rolls -- (2-1/2-ounce) halved Red onion slices -- (optional) Dill pickle slices -- (optional) 1. Combine 1 tablespoon brown sugar and pepper; rub over both sides of steaks. Combine 1/4 cup brown sugar, onion, and next 9 ingredients (onion through salt) in an electric slow cooker. Add steaks; turn to coat. Cover with lid; cook on high-heat setting for 1 hour. Reduce heat setting to low; cook for 7 hours. Remove steaks; reserve sauce. Shred steaks with 2 forks. Return shredded steak to cooker; stir into sauce. Spoon 1/2 cup steak mixture onto bottom half of each roll; top with onion and pickles, if desired. Cover with tops of rolls. Yield: 10 servings (serving size: 1 sandwich). CALORIES 435 (22% from fat); FAT 10.4g (sat 4.2g, mono 4.2g, poly 1.2g); PROTEIN 26g; CARB 57.2g; FIBER 3.1g; CHOL 47mg; IRON 4.9mg; SODIUM 668mg; CALC 77mg From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Smoky Bean And Cabbage Soup Recipe By :Pillsbury Good-for-You Dinner Sept. 1998 #187 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups cabbage -- coarsely chopped 1 cup chopped onions 2 medium sliced carrots -- cut into 1/4" thick (chopped) 1 cup turnip -- peeled, chopped 30 ounce canned navy beans -- drained, rinsed -- (2-15 oz. cans) 1 teaspoon dried marjoram 1/4 teaspoon pepper 1 bay leaf 6 cups water 1 pound ham, extra lean -- trimmed of fat (1) smoked ham shank or smoked turkey leg In 3-1/2 or 4 quart Crock-Pot Slow Cooker, combine all ingredients except ham shank; stir gently to mix. Add ham shank. cover; cook on low setting for a least 10 hours or until vegetables are tender. Remove and discard bay leaf. Remove ham shank; cool slightly. Remove and discard bay leaf. Remove ham shank; cool slightly. Remove meat from bone; coarsely chop. Add meat to soup. Serves 6 (1-2/3 cup) servings. S(MC formatted in 2000 by): "Helen D. (hdeacey1@sympatico.ca)" - - - - - - - - - - - - - - - - - - - NOTES : WW Points = 5 Dennis made this soup for us yesterday, it was so delicious! We did not use the smoked ham, but replaced it with a Smoked Turkey Leg, lots of meat about 12 ounces after it was cooked and taken off the bone, plenty of meat and just as tasty as ham, but not as fat. I recommend that you might want to try chopping the carrots as well. 5 out of 5 * Exported from MasterCook * Smothered Chicken And Barley Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Grains & Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon ground cumin 3/4 teaspoon chili powder 1/2 teaspoon salt 1/2 teaspoon ground cinnamon 1/2 teaspoon dried mint flakes 1/8 teaspoon garlic powder 1/8 teaspoon ground red pepper 6 4 ounce skinless chicken thighs 1/2 teaspoon vegetable oil cooking spray 1 1/2 cups chopped onion 1 cup chopped red bell pepper 1 tablespoon low-sodium soy sauce 3 1/2 cups low-salt chicken broth 1 1/4 cups uncooked pearl barley 14 1/2 ounces canned diced tomatoes -- drained 6 tablespoons chopped green onions Combine the first 7 ingredients in a small bowl, and rub chicken with half of spice mixture. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 1 minute on each side or until chicken is browned. Remove the chicken from the skillet. Re-coat skillet with cooking spray; add chopped onion, bell pepper, and soy sauce. Cook over medium-high heat 3 minutes or until vegetables are lightly browned. Add broth, barley, tomatoes, and remaining spice mixture, and stir well. Add chicken to skillet, nestling into vegetable mixture. Bring to a boil; cover, reduce heat, and simmer 55 minutes or until chicken is done. Let stand 15 minutes. Sprinkle with green onions. Yield: 6 servings (serving size: 1 chicken thigh, 1 cup barley mixture, and 1 tablespoon green onions). Calories 302 (15% from fat); fat 5.1g (sat 1.4g, mono 1.2g, poly 1.3g); protein 22.3g; carbohydrate 42.8g; fiber 9.2g; cholesterol 65mg; iron 2.9mg; sodium 491mg; calcium 57mg. Source: "Cooking Light 1998-01/02" Ratings : Points 0-10 5 From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Super-nutritious barley takes the place of rice in this chicken-and-rice update. This simple casserole contains almost 10 grams of fiber, which is more than one-third of the recommended daily intake. Quick-cooking barley looks like uncooked, small regular oats, and when it's cooked, it looks like oatmeal -- mushy. CL Recommends medium barley, fine barley, pearl barley or just plain barley; all are interchangeable. The cooking times may vary slightly. Pearl is a process that remove the grain's tough outer hull. This recipes was reviewed by a reader in a later issue: "Delicious! ..actually looked like the picture!" * Exported from MasterCook * Speed 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 * Spiced Pumpkin Rolls Recipe By :The Low Fat Cookbook, Oxmoor House Serving Size : 1 Preparation Time :0:00 Categories : Breads Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package dry yeast 1/3 cup sugar -- divided 3/4 cup warm water 1 cup cooked pumpkin 1 tablespoon pumpkin pie spice 3/4 teaspoon salt 1 whole egg -- lightly beaten 3 3/4 cups bread flour 1 cup whole wheat flour 2 tablespoons bread flour vegetable cooking spray Dissolve yeast and 1/2 tsp sugar in water. Let sit 5 minutes. Stir in remaining sugar, pumpkin, and next 3 ingredients. Gradually stir in 3 3/4 cups bread flour and whole wheat flour to make a soft dough. [etc for making dough] Divide into 24 equal portions. Shape each portion into a 10-inch rope.Tie each rope into a loose knot, and place on baking sheets coated with cooking spray. Cover and let rise in a warm place, free from drafts, 30-35 minutes or until doubled in bulk. Bake at 425F for 12 minutes or until lightly browned. Remove rolls from baking sheets, and let cool on wire racks. From Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Autumn 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 -------- ------------ -------------------------------- Topping: 9 gingersnap cookies -- (such as Nabisco) 1/4 cup granulated sugar 1/4 cup packed light brown sugar 2 tablespoons all-purpose flour 1/4 cup chilled butter or stick margarine -- cut into small -- pieces Filling: 3 1/2 cups chopped peeled Granny Smith apple -- (about 1-1/2 pounds) 3 1/2 cups coarsely chopped peeled Bartlett pear -- (about 1-1/2 pounds) 1/2 cup chopped pitted dates or golden raisins 1/4 cup molasses 3/4 teaspoon ground cinnamon 1/2 teaspoon ground ginger 1/8 teaspoon ground nutmeg 1/8 teaspoon ground cloves 1. Preheat oven to 375 degrees. 2. To prepare topping, place cookies in a food processor; pulse 10 times or until coarse crumbs form to measure 1/2 cup. Combine cookie crumbs, sugars, and flour in a medium bowl; cut in the butter with a pastry blender or 2 knives until mixture is crumbly. 3. To prepare filling, combine apple and remaining ingredients in a large bowl; toss well. Spoon apple mixture into an 8-inch square baking dish or a 1-1/2-quart casserole. Sprinkle with topping. Bake at 375 degrees for 45 minutes or until bubbly. Yield: 9 servings. CALORIES 246 (25% from fat); FAT 6.9g (sat 3.6g, mono 2.1g, poly 0.6g); PROTEIN 1.3g; CARB 47.9g; FIBER 2.7g; CHOL 17mg; IRON 1.4mg; SODIUM 69mg; CALC 54mg - - - - - - - - - - - - - - - - - - - NOTES : Tart apple contrasts with the sweet, deep flavors of spices and molasses. Try it with vanilla frozen yogurt. --- I made this recipe from Cooking Light the day I got the magazine in the mail. We were having some friends over that day to help us do some construction work on the house and I wanted to make a special dessert that night. This is one of the best crisps I have ever made! With the gingersnaps and molasses it comes out a little heavy on the spice side but with vanilla ice cream it was wonderful! The guys were tipping their bowls up so they could get very last bit of it. I didn't add the dates/raisins (because I didn't have any) and I actually used sorghum instead of molasses. If you like your crisps rich with spices, this is the one. [Martha ] * Exported from MasterCook * Stuffed Acorn Squash -Main Dish Recipe By :Natural Gourmet - Annemarie Colbin Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Rice Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 medium acorn squash -- * see note 1 small yellow onion 1 tablespoon extra virgin olive oil 1/2 teaspoon basil -- dried 1/2 teaspoon oregano -- dried 1/4 teaspoon sage -- dried 1 cup cooked brown rice 1/4 cup currants 1/2 cup pumpkin seeds, roasted 1 tablespoon soy sauce, Tamari salt -- to taste 1) Preheat oven to 375F. Wash the squash and slice off the tops. If using the acorn squashes, slice each one in half horizontally and make sure each half can stand on its own, cut side up. Take another thin slice off the bottom if necessary to make it stable. do not remove the seed. Bake the squash, cut side down, on a cookie sheet for 45 minutes. 2) Meanwhile, make the filling. Peel the onion and chop finely. In a 2 quart saucepan, heat the oil and saute the onion over medium eat for 2 to 4 minutes, or until wilted. Add the basil, oregano, and sage and cook for 2 minutes longer. Add the cooked rice to the onion mixture, along with the currants and pumpkin seeds. Stir to combine well. Add the soy sauce (or Tamari). Taste. Season with salt if necessary. Set aside. 3) Remove the squash from the oven and increase the oven temperature to 400F. 4) When the squash is cool enough to handle, remove the seeds by scooping them out with a spoon. Place 1/3 cup of the filling in each squash half. REturn to the oven and bake for 20 minutes more. 5) Serve immediately. From debra - - - - - - - - - - - - - - - - - - - NOTES : Annemarie Colbin had also suggested 3 medium acorn squashes instead of 6 - Guess it depends on how many people you're having. I'm not experienced with doing too much stuffing - so can't tell you which is easier to deal with. "If you prefer a holiday meal without turkey, here's the classic vegetarian replacement. It's festive and delicious." * Exported from MasterCook * Stuffed Cabbage #3 Recipe By :Successful Living with Diabetes Mag Sep/Oct 2000 Serving Size : 5 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 pounds cabbage -- (1 medium) cooking spray 6 ounces no salt added tomato paste -- (1can) 1 1/2 cups water 16 ounces no salt added tomato sauce -- divided -- (2-8 oz. cans) 1 pound extra lean ground round 3/4 cup instant rice -- uncooked 8 teaspoons dried onion flakes -- (2 tbsp. + 2 tsp.) 1/2 teaspoon salt 1/8 teaspoon pepper 1 clove garlic -- minced 2 tablespoons lemon juice 2 teaspoons granulated brown sugar substitute -- such as brown Sugar Twin Remove 10 outer leaves of cabbage. Pour boiling water over leaves; cover and let stand 10 minutes. Drain. Shred remaining cabbage to make 8 cups. Place in a 13 x 9 inch baking dish coated with cooking spray. Combine tomato paste and water; stir and pour over shredded cabbage, Combine 1/2 cup tomato sauce; meat, and next 5 ingredients; stir well. Place 1/4 cup meat mixture in centre of each cabbage leaf. Fold opposite ends of each leaf over to enclose filling. Place, seam side down over shredded cabbage. Combine remaining tomato sauce, lemon juice and sugar substitute; pour over rolls. Cover and bake at 350°F. for 1 hour and 40 minutes or until shredded cabbage is tender. Yields 5 Servings of 2 cabbage rolls. Description: "We've lightened a family favourite--tender cabbage leaves stuffed with a hearty meat mixture and baked in a sweet tomato sauce." S(Typos (MC & WW points) by): "hdeacey1@sympatico.ca (October 24, 2000)" - - - - - - - - - - - - - - - - - - - NOTES : (I will freeze my cabbage and remove the outer leaves let thaw, use the rest of the cabbage for the bottom. I will also use cooked brown rice about 1 1-2 cups. Nutritional facts according to magazine; Calories 309, Protein 26.3g, Fat 5.1g, Carbohydrate 41.0g, Fibre 8.6g, Cholesterol 53mg, Sodium 370mg. Exchanges 2 Starches, 2 Vegetables, 2 Lean Meats. WW Points = 5 (WW Points using MC calculations = 8) I believe the difference in calculation is the Ground Round I think the magazine is low balling, I use MC for all my calculations for my Diabetic program with the approval of my Diabetic Dietician, this is the reason why I use the MC calculation as well as the ones given in the magazine. Helen D. * Exported from MasterCook * Stuffing: Preparing The Stuffables Recipe By :Veggie Life Magazine, November 1997, page 34 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** WINTER SQUASH (Such as BUTTERNUT, ACORN, SUGAR PUMPKIN): Halve squash lengthwise with a sharp knife. Scoop out seeds and fibers. Place halves, cut side up in foil-lined shallow baking dishes and cover tightly with foil. Bake for 40 to 50 minutes in a 375F oven, or until easily pierced with a knife but still firm. When cool enough to handle, scoop out some of the pulp, leaving a sturdy, 1/2-Inch thick shell all around. Incorporate squash pulp into the stuffing, or save for another use. Fill squash with desired stuffing. Return to baking dishes and bake for another 15 to 20 minutes, or until heated through. EGGPLANT: Cut eggplant in half lengthwise. With a sharp knife, carefully cut away pulp in small chunks, leaving a sturdy shell about 1/2-inch thick all around. Chop pulp finely, steam until tender, and incorporate into stuffing or save for another use. Fill eggplants with desired stuffing and arrange and arrange in foil-lined baking dishes. Cover loosely with foil and bake in a 375F oven for 30 minutes, then bake uncovered for another 10 to 15 minutes, or until shell can be easily pierced with a fork but has not collapsed. BELL PEPPERS: Recipes often call for stuffed bell peppers to be cooked or blanched before stuffing, but I find this step unnecessary. It's up to you. Carefully cut stem from each pepper, and rinse inside to remove seeds. Cut slivers off their bottoms so they will stand more steadily in a baking dish. Or cut peppers in half lengthwise, and they'll lay easily on a baking dish. In either case, prop peppers securely against one another. Fill peppers with desired stuffing and arrange in foil-lined baking dishes (deeper dishes are desirable if peppers are left whole). Cover loosely with more foil and bake at 375 for 25 minutes stuffing, then uncover and bake for another 10 to 15 minutes, or until peppers are done to your liking. TOMATOES: Large, firm, flavorful tomatoes are best for stuffing. Cut each tomato in half crosswise. Carefully scoop out pulp, using a sharp knife to loosen it and a spoon to scoop it out. Leave a sturdy shell about 1/4-inch thick all around. Incorporate tomato pulp into stuffing if desired, or reserve for another use. Fill tomatoes with desired stuffing and arrange in foil-lined baking dishes. Bake, uncovered, in a 350F oven 25 to 30 minutes, or until tomatoes are done to your liking. SUMMER SQUASH: (Such as ZUCCHINI and PATTYPAN): Use medium-sized squash for stuffing. Remove stem ends, if desired. A grapefruit spoon is ideal for removing seeds and creating a cavity, but if you don't have one, use a small, sharp knife to carefully remove enough pulp to result in a 1/4-inch thick shell. If desired, chop pulp, steam until tender, and incorporate into stuffing or save for another use. Fill squash with desired stuffing and arrange in foil-lined baking dishes. Cover loosely with more foil and bake at 350F for 20 to 25 minutes, then uncover and bake for another 10 to 15 minutes, or until squash are done but still firm. ROUND LOAVES, FRENCH BREADS, AND BAGUETTES: For round loaves, cut a slice off of the top. For French breads and baguettes, cut in half lengthwise. Scoop out soft center with hands, leaving a shell of 1/2-inch all around. Use soft inner bread as part of stuffing or to make bread crumbs. Stuff bread shells after stuffing has been baked or prepared on the stovetop, then bake with the stuffing for 5 to 10 minutes more at 350F. JUMBO PASTA SHELLS AND CANNELLONI: These make off beat but nice vehicles for certain stuffings. Cook pasta until al dente. Drain and rinse under cool water. Stuff with desired stuffing, then arrange in shallow, foil-lined, lightly-oiled baking dish. Cover loosely with more foil, then bake in a 350F oven for 20 minutes. From Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Swabian Vegetable Soup (Simple And Light) Recipe By :Hanneman (1970's) Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups defatted low-sodium beef broth (sub: chicken, veg, or pork-bone broth) 2 cups water 2 thin carrots -- sliced 1 leek -- chopped 1 kohlrabi -- frenched (cut into long thin strips like Fries) (substitute: potatoes and cabbage) 1/2 cup brown rice -- or more to taste 1 cup diced cauliflower -- approximate measure celery salt pepper 1 teaspoon mixed herbs Add everything to a sauce pan. Bring to a simmer; reduce heat and cook until vegetables are tender (20-30 minutes). Steep until the flavors have blended (about 20 - 30 minutes). Can be made in a crockpot on low for 6-8 hours. From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This is a base soup, meant to be augmented by scraps and leftovers. Use a complicated herbal blend like bottled bouquet garni (oregano, marjoram, rosemary, basil, sage, thyme, and dill). * Exported from MasterCook * Sweet Winter Vegetable Soup Recipe By :Veggie Life Magazine, November 1997, page 73 Serving Size : 7 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups vegetable stock or water 1 large sweet potato -- peeled and cut into chunks 1 small winter squash -- peeled -- (about 1 pound) -- seeded and cut into chunks 2 large carrots -- peeled and sliced 1 piece ginger root -- (1 inch) peeled and chopped 2 cloves garlic -- chopped 1 teaspoon nutmeg 1 teaspoon cinnamon 1 teaspoon ground coriander 1/2 cup orange juice -- up to 3/4 1 tablespoon finely chopped fresh mint Hot sauce -- to taste Salt and pepper -- to taste Toasted sesame seeds for garnish -- (optional) Makes 7 cups. VEGAN Choose from winter squashes such as acorn, butternut or delicata. If you have the time, roasting the vegetables before cooking in the stock will deepen the flavor 1. In a large pot, combine stock or water, sweet potato, squash, carrots, ginger root, garlic, nutmeg, cinnamon, and coriander. Bring to a boil over medium-high heat, then reduce heat, cover, and simmer until vegetables are tender, about 20 minutes. Remove from heat and let cool somewhat. 2. In a food processor or blender, puree soup in batches and return to pot. Add orange juice, mint, hot sauce, salt, and pepper. Reheat soup over medium heat until just hot. Serve garnished with toasted sesame seeds, if desired. PER CUP: 107 CAL (6% from fat), 1 g PROT, 1 g FAT, 23 g CARB, 335 mg SOD, 0 mg CHOL, 3 g FIBER. From Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Swiss Steak For Two Recipe By :Taste of Home Magazine (November 96) Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons all-purpose flour 3/4 teaspoon salt -- divided 1/4 teaspoon pepper 3/4 pound trimmed beef round -- boneless, 1/2" thick 2 teaspoons cooking oil -- *see Note 8 ounces canned tomatoes -- (1 can) 1 medium green pepper -- sliced 1 medium onion -- sliced In a resealable plastic bag, combine the flour, 1/4 teaspoon salt and pepper. Cut steak into two pieces; place in a bag and shake to coat. In a skillet over medium heat, brown steak in oil. Add tomatoes. Reduce heat; cover and simmer for 40 minutes. Add green pepper, onion and remaining salt. Cover and simmer until meat is tender, about 30 minutes., Serves 2 S(MC formatted in 2000 by): "Helen D. (hdeacey1@sympatico.ca)" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tamale Corn Cakes Recipe By :Morning Fires, Evening Lights, The Marlboro Country Cookbook Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Grains & Cereals Mexican & Southwestern Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 ears corn 1/8 cup lowfat buttermilk 2 teaspoons nonfat cottage cheese -- orig: 1/4 cup heavy cream -- (I had none so see my notes) 1/2 cup yellow cornmeal 1/3 cup all-purpose flour 1/2 teaspoon baking powder 1/4 teaspoon salt -- I like more! 1/2 teaspoon Tabasco sauce 1 egg -- beaten 2 tablespoons melted butter or margarine 1 tablespoon green chile pepper -- and/or red -- chopped fine* * Green chile pepper -- aka Anaheim chiles, can be found fresh or in cans. I would use Pablano chile's too. Any mild green one. Shuck corn and reserve the outer corn husks. Wash and dry corn, then cut corn kernels from cobs with a sharp knife. Put corn into a food processor or grinder and add cream. Puree the two together. Remove corn mixture from processor and put into a large mixing bowl. Stir in cornmeal, flour, baking powder, salt, Tabasco sauce and beaten egg. Add the melted butter and chopped chilies, mix them in. Soften reserved corn husks in bowling water; cool under cold water and pat dray with towels. Grease 10 or 12 muffins pans and line the sides with the cleaned and dried husks; fill with the corn mixture. Bakes at 350 for 30 minutes. Kitchen tested and MC'd by Brenda Adams Brenda's notes: I made these 10/23/00...and Jerry really liked the savory 'cornbread'. Husks aren't necessary to taste, but they look pretty. Don't worry about how well you get the husks placed in the cups...just open one and lay it in a circle against the sides of the muffin shape in the pan - this is before you put the batter into each muffin. You don't have to be too fussy, you are going for a rustic look...so just circle each muffin thing and cross the ends over each other. The batter will hold them into place after you add it..and if an end stands up, it's fine. (I might leave them out, unless serving company.) Cream: I had no heavy cream, so I substituted 1/8 cup lowfat buttermilk, and 2 teaspoons fat-free cottage cheese. At the table, we served with a tomato salsa spread over top of each muffin. - Brenda It's really just a savory corn muffin done pretty. Jerry (my husband) uses his employer's rating system on my food and this got almost a 5 from him...(the top rating - beyond exceeds expectations...maybe it's superior - i forget.)...However, because nothing can be perfect, it couldn't actually GET a 5. (Anyone who has ever been ranked and rated may be able to relate to this. See Dilbert, if not.) Anyway: Jerry liked this more than I did; I mean, he loved them! I gave them almost a 5 for pretty and unusual looking. Great look for a party or buffet. PS: This cookbook has a story. I was overwhelmed with awe when I bought it the other day. Jerry was shocked. (Both quit smoking almost decade ago (!!!! yippee !!!!)...and why would be touch anything by Marlboro again?) BUT, you have to see this cookbook!!! If you don't want to cook (or eat) after looking it over, something is wrong with you! LOL The pictures of the food and the scenery are just beautiful. There is no reference to cigs in the book, BTW, or I wouldn't have bought it. Hope some of you can use this. Keep for your next Mex party? - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Teriyaki Chicken Toss With Spaghettini Pasta Recipe By :Back to Busy Cooks - http://busycooks.About.com Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon canola or olive oil 3 boneless skinless chicken breast halves -- (about 1 pound or 450 grams) 1/2 teaspoon Mrs. Dash Original Seasoning 1/2 teaspoon crushed chilies or red pepper -- (1/2 to 1) 1 small onion 1 small zucchini 1/2 green pepper 1/2 red pepper 1 cup water 10 mushrooms 12 ounces spaghettini pasta -- or 350 grams -- (or thin spaghetti) 1 tablespoon cornstarch 2 tablespoon soy sauce 1/3 cup V-H Honey-Garlic Sauce -- (see note) 1 can chicken broth -- (10 ounces or 284 ml) divided 2 teaspoons curry powder 1 tablespoon honey 1/2 teaspoon basil 1. Fill a large stove-top pot with water, cover and bring to a boil. 2. Meanwhile, heat oil in a large nonstick fry pan or wok at medium-high heat. Cut chicken into bite size pieces and gradually add to the pan as you cut. Season with Mrs. Dash seasoning and chilies and stir until the meat is no longer pink. Chop onion, zucchini and peppers into bite size chunks, in that order. Add to pan as you chop. Wash and slice mushrooms, adding to pan as you slice. Toss occasionally. 3. Place pasta in boiling water, stir and cook uncovered. Set timer for 8 minutes. 4. Add cornstarch to a small bowl or measuring cup. Gradually add soy sauce while stirring so the cornstarch is smooth not lumpy. Mix in the honey-garlic sauce and 1/4 cup chicken broth. Add to pan of chicken and vegetables. Stir and leave to simmer on low. 5. Rinse the cooked pasta under hot water in a colander. Let drain. Mix the following in the empty pasta pot at medium-low heat: remaining 1 cup chicken broth, curry powder, honey, and basil. Stir together and return pasta to pot. Toss the pasta to coat in the spice broth. Remove from heat. Serve chicken and vegetable mixture over a bed of pasta. Yield: 4 - 6 servings Note: If you can't find the V-H Honey Garlic Sauce, mix together 1 1/2 teaspoons canola oil, 3 tablespoons soy sauce, 1/4 cup honey, and 2 cloves of finely chopped garlic. You can double or triple this and store it in the refrigerator. To use, warm it by running the jar under hot water and shake well. From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : A complete low-fat meal ready to eat in 25 minutes. It offers an adventurous combination of flavors, which I first feared wouldn't work, but they blended into a delicious dish. From Life's on Fire: Cooking for the Rushed. * Exported from MasterCook * Tickle Me Elbows Recipe By :Crazy Plates by Janet and Greta Podleski Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces elbow macaroni -- uncooked about 2 cup 7 1/2 ounces tuna in water, canned -- drained (1 can) 1 cup sliced celery 1/3 cup chopped green onions 1/4 cup diced green bell pepper 1/4 cup pimiento -- pickled from jar 1 can condensed reduced fat cream of mushroom so -- undiluted *see Note 1/2 cup 1% low-fat milk 4 ounces shredded reduced fat Cheddar cheese -- (1 cup) 1/2 cup low-fat mayonnaise 1/4 teaspoon black pepper *recipe called for reduced-fat cream of celery soup COOK macaroni according to package directions. Drain. Rinse with cold water and drain again. In a large bowl, combine cooked macaroni, tuna celery, onions, green pepper, and pimento. Mix well. IN A small saucepan, combine soup and milk. Heat over medium heat until smooth. Add cheese and continue to cook until cheese is melted. Remove from heat and stir in mayonnaise and pepper. POUR sauce over macaroni mixture. Mix well. Pour into a 1-1/2-quart casserole dish that has been sprayed with non-stick spray. Bake at 350°, uncovered, for 30 minutes. Serve hot. Description: "Revamped tuna noodle casserole that's so easy to make, it'll tickle your fancy. And if you have finicky kids, it's guaranteed to tickle this taste buds, too." S(MC formatted in 2000 by): "hdeacey1@sympatico.ca October 31, 2000" - - - - - - - - - - - - - - - - - - - NOTES : ? what the heck are pimentos and where can I buy them? Pimentos are sweet, red, heart-sharped peppers. They're most commonly used as a stuffing for green olives. Look for them in small jars near the pickles and olives at your grocery store. If you can't find pimentos, roasted red peppers make a good substitute. Nutritional Values according to book:: Per servings: 283 calories, 5.4g fat, 2.4g saturated fat, 19.4g protein, 40.2g carbohydrate, 1.3g fiber, 24.7mg cholesterol, 639mg sodium, % calories from fat: 17. WW Points - 6 Points * Exported from MasterCook * Tofu Fruit Smoothie Recipe By :Successful Living with Diabetes Mag Sep/Oct 2000 Serving Size : 2 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup banana -- ripe, sliced 1/2 cup frozen strawberries -- sliced, in light syrup partially thawed 1/2 cup soft silken tofu -- drained (3 oz.) 1/2 cup vanilla low-fat yogurt Combine all ingredients in a blender; process until smooth. Serve immediately. Yield 2 (3/4 cup) servings. S(Typos (MC & WW points) by): "hdeacey1@sympatico.ca (October 24, 2000)" - - - - - - - - - - - - - - - - - - - NOTES : Per serving according to magazine; Calories 155, Protein 6.1g, Fat 2.1g, Carbohydrate 30.8g, Fiber 1.3g, Cholesterol 3mg, Sodium 40mg. Exchanges 2 Fruit, 1 Lean Meat WW Points = 3 Using MC Calculation WW Points = 4 * Exported from MasterCook * Tomatillo Soup #2 Recipe By :Fiery Foods that I Love, Paul Prudhomme Serving Size : 4 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Seasoning mix: 2 teaspoons salt 1 teaspoon ground allspice 1 teaspoon dried basil 1 teaspoon cayenne 1 teaspoon ground cumin 1 teaspoon ground fenugreek 1 teaspoon garlic powder 1 teaspoon dried oregano 3/4 teaspoon onion powder 3/4 teaspoon black pepper 1/2 teaspoon white pepper --- 1/2 cup pumpkin seeds -- toasted 1/4 cup cornmeal -- toasted 15 tomatillos -- husks removed -- parboiled for 10 mins and drained 3 cups vegetable stock 2 cups chopped red bell pepper 1 cup chopped yellow bell peppers 2 cups chopped onion 2 teaspoons tamari soy sauce 2 teaspoons white balsamic vinegar 1/4 cup honey Combine the seasoning mix. Toast the pumpkin seeds and cornmeal, separately, over high heat until they are light brown. Puree the tomatillos with the pumpkin seeds. Over high heat add the pureed mixture, the seasoning mix, cornmeal, stock,bell peppers, onions, tamari, and vinegar. Cover and bring to a boil, then reduce the heat to low and simmer, stirring occasionally for 1 hour. Stir in the honey and cook 5 minutes longer. Remover from the heat and serve. From ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tomato And Cheese Appetizers Recipe By :Low Fat - No Fat Cooking Magazine (Winter 1998) Serving Size : 24 Preparation Time :0:00 Categories : Appetizers Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/8 teaspoon salt 1/8 teaspoon pepper 1 tablespoon chopped fresh basil -- leaves * 1/2 teaspoon garlic -- finely chopped 3 tablespoons olive -- OR 3 tablespoons vegetable oil 24 French baguette slices -- 1/2" slices 6 ounces mozzarella cheese (24 (2 x 1 x 1/8" slices) 3 Roma tomatoes -- (2-3) Heat oven to 350 Deg. F. In small bowl stir together salt, pepper, basil, garlic and oil. Place bread on cookie sheet. Brush bread on cookie sheet. Brush top of each slice of bread with oil mixture. Bake for 8 to 10 minutes or until lightly toasted. Top each with 1 slice mozzarella cheese and 1 slice tomato; brush with remaining oil mixture. Makes 24 appetizers. * 1 teaspoon dried basil leaves can be substituted for 1 tablespoon chopped fresh basil leaves. TIP: Toasted bread slices can be prepared ahead. Cool toast; store in airtight container 1 day. To serve, continue as directed above. (1 Point) S(MC formatted & WW Points by): "Helen D (hdeacey1@sympatico.ca) October 26, 2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tortilla Soup Ala La Montano Restaurant Recipe By :La Montano Mexican Restaurant, Steamboat Springs, Colorado Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Mexican & Southwestern Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 1/3 cup diced onion -- or more I say 1 teaspoon minced garlic 1 jalapeno pepper -- seeded and minced 8 cups chicken stock 1 cup fresh tomatoes -- diced 1/2 cup tomato juice 2 tablespoons chili powder 1 tablespoon cumin 2 teaspoons oregano -- I used fresh 2 teaspoons chopped cilantro -- I had none corn chips -- broken monterey jack cheese -- grated Saute first 4 ingredients in a large saucepan until onions become transparent. Add next 6 ingredients and heat to a boil. Reduce heat and simmer for 30 minutes. Add cilantro and simmer for 5 minutes more. To serve: place 2 Tbsp. broken corn tortilla chips in individual serving bowls. Ladle in soup. Add 1 heaping Tbsp. Monterey Jack Cheese. Book: Steamboat Entertains: Winning Recipes From The Rocky Mountains. Typed by Chris Tomlinson; MC formatted by Brenda Adams ; xpst TNT, AllCook, MC-Rec, Elf 10/4/00. NOTES : Brenda's note: I made this really nice soup without cheese or cilantro 10/3/00. Wonderful anyway!!! (I also added about 1/8 to 1/4 cup of diced bell pepper and a little bit of hot pepper flakes and about 3 roasted, peeled and seeded green chilies. I didn't use the whole jalepeno pepper...most of it tho'. I used a bit more tomato, maybe 2 cups and a bit less broth.) I didn't expect the soup to taste so darned good. It was awesome and as you can see, it uses far less ingreds than most other tortilla soups. I'm making this one again and again. I think it would be good with whatever is on hand in the refrigerator. It's low-cal and lower fat, too! Yahoo! Servings not given, so I am guessing serves 4. From Brenda Adams - - - - - - - - - - - - - - - - - - - NOTES : Yum this was good -- for those of you trying to figure out how to use up the last of the red tomatoes from the garden, this is fast, easy and tastes better than it reads! :) * Exported from MasterCook * Tropical Pineapple-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 -------- ------------ -------------------------------- 1/2 cup all-purpose flour 1/4 cup granulated sugar 1/4 cup packed light brown sugar 3 tablespoons chilled butter or stick margarine -- cut into small -- pieces 1/4 cup chopped macadamia nuts 7 cups sliced peeled Rome apple -- (about 3 pounds) 1 can pineapple tidbits in juice -- (8-ounce) drained 1/3 cup diced dried tropical fruit -- (such as Mariani) 1 tablespoon granulated sugar 1 1/2 teaspoons grated peeled fresh ginger 1. Preheat oven to 375 degrees. 2. Lightly spoon flour into a dry measuring cup; level with a knife. Combine the flour, 1/4 cup granulated sugar, and brown sugar in a bowl; cut in butter with a pastry blender or 2 knives until mixture is crumbly. Add nuts; toss well. 3. Combine the 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 the crumb mixture. Bake at 375 degrees for 45 minutes or until golden brown. Yield: 9 servings. CALORIES 208 (31% from fat); FAT 7.2g (sat 3g, mono 3.4g, poly 0.3g); PROTEIN 1.2g; CARB 37.1g; FIBER 2.4g; CHOL 10mg; IRON 0.7mg; SODIUM 46mg; CALC 14mg From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Turkey Noodle Soup Recipe By :Taste of Home Magazine (October/November 96) Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 9 cups chicken broth -- or 9 cups homemade turkey broth 4 medium carrots -- peeled and shredded 3 stalks celery ribs -- sliced 1 medium onion -- chopped 1 teaspoon rubbed sage 1/2 teaspoon pepper 3 whole cloves 1 bay leaf 2 cups cooked turkey -- or chicken, diced 1 cup cooked macaroni 1/4 cup fresh parsley -- chopped In a large kettle or Dutch oven, combine the first six ingredients. Tie cloves and bay leaf in a cheesecloth bag (or spice ball) and add to kettle; bring to a boil. Reduce heat; cover and simmer for 1 hours. Add turkey, macaroni and parsley; cover and simmer for 15 to 20 minutes or until the macaroni is tender and the soup is heated through. Discard spice bag. Yield 6 servings (3 quarts) S(MC formatted in 2000 by): "Helen D. (hdeacey1@sympatico.ca) Oct. 30/00" Yield: "3 quarts" - - - - - - - - - - - - - - - - - - - NOTES : I have noted in the magazine that this soup was excellent. (Helen D.) 4 points * Exported from MasterCook * Turkey Soup With Orzo And White Beans Recipe By :Bon Apetit, Nov 2000 Serving Size : 10 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp Olive Oil 2 Med Onions -- Chopped 6 Cloves Garlic -- Minced 2 Lb Skinless Boneless Chicken Breasts -- Note 1 5 C Nonfat Chicken Broth -- Note 2 2 Tsp Dried Oregano 28 Oz Diced Tomatoes In Juice -- Canned 3 Carrots -- Peel, Chop 1 C Chopped Celery 1 C Orzo 30 Oz Cannellini Beans -- Or White Kidney Beans -- Drain, Rinse 1/2 C Thinly Sliced Fresh Basil Well, I did adjust it... changed the turkey to chicken since I couldn't find 3# turkey wings due to strikes in the area, change the cooking etc. Original is in ( ). Note 1: Original used 3 lb turkey wings, I cut the chicken into bite-sized pieces Note 2: Original used 9 C nonfat chicken stock Heat oil in heavy large pot over med heat. Add onions and garlic; saute until translucent. Add chicken pieces ( turkey wings), chicken broth and oregano. (If using the turkey wings - Cover; simmer over med-low heat 1 hr.) Add in the chicken broth, diced tomatoes with juice, carrots, celery, bring to a boil then reduce to simmer. Simmer till the vegetables are fork tender. (Can be made 1 day ahead. Cool soup slightly. Chill uncovered until cold, then cover. Keep chilled. Bring to simmer before continuing.) (If using turkey wings - Using tongs discard skin and bones. Mix meat into soup. Bring to simmer. Add tomatoes with juices, carrots and celery. Cover; simmer until vegetables are crisp-tender, about 6 min. (Can be made 1 day ahead. Cool soup slightly. Chill uncovered until cold, then cover. Keep chilled. Bring to simmer before continuing.) For both my directions and original turkey directions continue as below: Add orzo; simmer, covered, until pasta is tender, stirring often, about 10 min. Mix in white beans or cannellini and basil; cook until heated, about 5 min. Season with salt and pepper. 8 - 10 Main Course Servings This was amazing!! Very easy my way and extremely filling. Tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : I made this tonight for dinner and it was really good. I omitted the oil and used 3 turkey drumsticks instead of the chicken breast, and also added about a cup of sliced mushrooms. Since I knew I wasn't going to be home all day, I made it in my crockpot. I cooked it on High for 4 hrs, then added the orzo and cooked it another half hour. I will certainly make this again. Thanks Reggie. [Penchard@aol.com] Cal 473.4 Total Fat 4.1g Sat Fat 0.9g Carb 66.1g Fiber 15.2g Pro 44.4g Sod 355mg CFF 7.7% * Exported from MasterCook * Turkey Soup With Orzo And White Beans *Adjusted Recipe By :Bon Apetit, Nov 2000 Serving Size : 10 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp Olive Oil 2 Med Onions -- Chopped 6 Cloves Garlic -- Minced 2 Lb Skinless Boneless Chicken Breasts -- Note 1 5 C Nonfat Chicken Broth -- Note 2 2 Tsp Dried Oregano 28 Oz Diced Tomatoes In Juice -- Canned 3 Carrots -- Peel, Chop 1 C Chopped Celery 1 C Orzo 30 Oz Cannellini Beans -- Or White Kidney Beans -- Drain, Rinse 1/2 C Thinly Sliced Fresh Basil Well, I did adjust it... changed the turkey to chicken since I couldn't find 3# turkey wings due to strikes in the area, change the cooking etc. Original is in ( ). Note 1: Original used 3 lb turkey wings, I cut the chicken into bite-sized pieces Note 2: Original used 9 C nonfat chicken stock Heat oil in heavy large pot over med heat. Add onions and garlic; saute until translucent. Add chicken pieces ( turkey wings), chicken broth and oregano. (If using the turkey wings - Cover; simmer over med-low heat 1 hr.) Add in the chicken broth, diced tomatoes with juice, carrots, celery, bring to a boil then reduce to simmer. Simmer till the vegetables are fork tender. (Can be made 1 day ahead. Cool soup slightly. Chill uncovered until cold, then cover. Keep chilled. Bring to simmer before continuing.) (If using turkey wings - Using tongs discard skin and bones. Mix meat into soup. Bring to simmer. Add tomatoes with juices, carrots and celery. Cover; simmer until vegetables are crisp-tender, about 6 min. (Can be made 1 day ahead. Cool soup slightly. Chill uncovered until cold, then cover. Keep chilled. Bring to simmer before continuing.) For both my directions and original turkey directions continue as below: Add orzo; simmer, covered, until pasta is tender, stirring often, about 10 min. Mix in white beans or cannellini and basil; cook until heated, about 5 min. Season with salt and pepper. 8 - 10 Main Course Servings This was amazing!! Very easy my way and extremely filling. Tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was really amazing. Quick and easy and very filling. Wonderful for a cool evening meal. Cal 473.4 Total Fat 4.1g Sat Fat 0.9g Carb 66.1g Fiber 15.2g Pro 44.4g Sod 355mg CFF 7.7% * Exported from MasterCook * Tuscan Skillet Supper Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 1 cup chopped zucchini 1/2 cup sliced onion 1/2 cup sliced celery 1/2 cup diced red bell pepper 1 teaspoon dried oregano 2 garlic cloves -- minced 1 cup diced tomato 15 ounces canned cannellini beans -- rinsed and drained -- or other white beans 2 rosemary sprigs 1 cup chopped spinach 1/2 cup shredded part-skim Mozzarella cheese -- (2 ounces) 1/2 teaspoon salt 1/8 teaspoon black pepper Heat oil in a large nonstick skillet over medium-high heat. Add zucchini and next 5 ingredients (zucchini through garlic); saute 2 minutes. Stir in tomato, beans, and rosemary; cook 2 minutes. Stir in spinach and remaining ingredients; cook 1 minute or until spinach wilts and cheese begins to melt. Discard rosemary. Serving Size: 1 1/4 cups Source: "Cooking Light, June 1998, p.136" Copyright: "(c) Cooking Light" From "f-nchaltry" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Very Lowfat Apple Cake #2 Recipe By :modified by Linda Clasby Serving Size : 16 Preparation Time :0:00 Categories : Cakes & Frostings Eat-LF Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Egg beaters(r) 99% egg substitute 1 Cup brown sugar 1 Cup sugar 1/2 Cup applesauce -- (I use one of those little individual serving cups) 1/2 teaspoon vanilla 2 teaspoons baking soda 1/2 teaspoon salt 2 teaspoons cinnamon 4 Cups chopped apples 2 Cups all-purpose flour Mix together, pour in Teflon coated Bundt pan (sprayed with a little non-stick cooking spray) and bake for 1 hour at 350 degrees. Or...use a 9 x 13 " rectangular cake pan (sprayed with non-stick cooking spray) and bake at 350 degrees for 50 minutes. Source: "Formatted by Whome40@aol.com Oct 2000" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * We're Yammin' (Roasted Sweet-potato Soup With Orange And Ginger) Recipe By :Crazy Plates by Janet and Greta Podleski Serving Size : 6 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Soups & Stews Sweet Potatoes & Yams Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups sweet potatoes -- peeled, cubed -- OR yams (about 3 large) 1 1/2 cups onions -- coarsely chopped 1 tablespoon olive oil 1 clove minced garlic 5 cups fat-free chicken broth 1 tablespoon orange zest -- grated 1 tablespoon ginger root -- grated 1 whole clove 1/2 teaspoon ground cumin 1/2 teaspoon salt 1/4 teaspoon black pepper 6 tablespoons low-fat sour cream chopped, fresh cilantro for garnish (optional) SPRAY a shallow roasting pan with non-stick spray. Add yams, onions, olive oil, and garlic. Stir well. Roast, uncovered, at 425° for 25 minutes. Stir once, halfway through cooking time. TRANSFER mixture to a soup pot. Add broth, orange zest, ginger root, clove, cumin, salt, and pepper. Bring to a boil. Reduce heat to medium-low and simmer, covered for 10 minutes. WORKING in batches, transfer soup to a blender or food processor and purEe until smooth. Serve hot with a swirl of sour cream in the centre. Garnish with fresh cilantro, if desired. Description: "Yammed if you do and yammed if you don't. If you do make this ever-so-yammy recipe, it'll be a huge hit with the entire yamily. And if you don't you'll be missing out, yammit." S(MC formatted in 2000 by): "hdeacey1@sympatico.ca October 31, 2000" - - - - - - - - - - - - - - - - - - - NOTES : WW Points: 4 * Exported from MasterCook * What Matters Most, Calories Or Fat? Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** What matters most, calories or fat? The answer to this question used to be easy. Traditional wisdom has been that it is the amount of fat consumed, not the total calories, that matters most in a healthy diet. Based on that advice, we've evolved into a nation of fat-avoiders, focusing on a single nutrient in our quest for the perfect diet. In January 1998, The International Conference on the Mediterranean Diet, co-sponsored by the Harvard School of Public Health and The Oldways Preservation & Exchange, brought together leading scientists from around the world to discuss "fat phobia" and the widespread use of high-carbohydrate, low-fat foods. Their conclusion? Calories, not fat, matter most in a healthy diet. Many food manufacturers and nutrition authors seem to believe that as long as foods are low in fat, the rest of the diet is insignificant. They suggest that when people decrease their fat intake, consumption of foods inherently low in fat such as fruits, vegetables, legumes and whole grains will rise. This made sense until the proliferation of reduced fat foods hit the supermarket shelves. With the availability of many reduced-fat products, there is more freedom of choice. Be sure to make intelligent choices that will result in a well-rounded diet. While eating a low-fat diet is extremely important for individuals concerned about their heart health, there is more to consider than fat content. Instead of looking only for the grams of fat per serving on a nutrition label, look further. Follow these simple steps on the road to a healthy diet: 1. Read the list of ingredients. Look for the word "whole" in the first ingredient, indicating that this product contains more of the natural grain and its important nutrients. 2. Avoid foods containing hydrogenated fats. A byproduct of the hydrogenation of liquid vegetable oils is trans-fatty acids, which appear to lower HDL and raise LDL levels, the opposite direction we want to take. 3. For individuals who are not satisfied eating a small portion of fat-free or low-fat foods, eat less of the higher fat product. For example, instead of purchasing a low-fat cookie, buy the real thing and consume it sparingly. You'll see more heart-healthy benefits by consuming fewer total calories, even if the fat content is slightly higher in these foods. For some reason, many people equate "low-fat" with "eat as much as you want", an undesirable and false conclusion. 4. Stock your refrigerator with produce. Spend more time in the produce section of the grocery store, and less time in the snack and packaged food aisles. Fruits and vegetables purchased in season are great buys, and you don't have to worry about reading the nutrition labels! Remember balance. Current dietary guidelines often recommend balance and moderation in eating habits, meaning that we should be careful to consume a wide variety of foods, and moderate our portion sizes according to energy needs. Unfortunately, most Americans do not seem to be listening, since as a nation we are gaining weight at an alarming rate. Scale down portion sizes, increase daily activity, and follow the above suggestions on your road to a healthy lifestyle. From Reggie Dwork - - - - - - - - - - - - - - - - - - -