* Exported from MasterCook * Wheat Berry Satay Salad Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Eat-LF Mailing List Grains & Cereals Oriental Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large onions -- thinly sliced 2 cups wheat, hard -- rinsed and drained 1/8 teaspoon chipotle pepper or red pepper (cayenne) 1 tablespoon ginger -- finely chopped 2 tablespoons creamy peanut butter 2 tablespoons jam -- fruit or berry 2 tablespoons rice vinegar -- seasoned 1 tablespoon soy sauce 1 cup cilantro -- chopped 1 cup scallions -- sliced 1/4 cup peanuts -- finely chopped 1 teaspoon oil 3 cups chicken broth 2 teaspoons hot sauce -- to taste Add wheat berries, broth, and chipotle or cayenne to a 4 or 5 qt. pan. Bring to a boil, then reduce heat, cover, and simmer, stirring occasionally until the wheat berries are cooked to your liking. 45 minutes will leave them still nicely chewy. Meanwhile, sautE onions in a teaspoon of olive oil until soft and caramelized, then place in a large mixing bowl. Remove the wheat berries from heat, drain, and reserve the cooking liquid. In a small bowl, beat 1/4 cup of the reserved cooking liquid, peanut butter, and jam until smoothly blended. Add the ginger, hot sauce, vinegar, and soy sauce and blend well. Adjust seasonings to your preference. Stir the sauce mixture into the wheat berries, cover and let stand until cool - about 30 minutes. Just before serving, stir in the scallions, cilantro, and chopped peanuts - you may want to reserve some of each for garnish. - - - - - - - - - - - - - - - - - - - NOTES : Sauce should be quite spicy - noticeably gingery and hot. I use jarred minced ginger, adjusting to taste. Bear in mind that the grains will mute the intensity of the sauce. For the hot sauce - I use Melinda's habanero sauce. Adjust to taste if using Tabasco or another sauce. Seasoned rice vinegar is mild and sweet - if using white vinegar, add 1 teaspoon sugar. Both spelt and wheat berries require about 50 minutes of boiling - and unlike rice, there should be water left in the pot when you are done. The key is to keep tasting them - I usually find that I like them best when they've begun to burst. They are still very chewy, though. Here's my favorite wheat berry recipe - I always get raves when I serve it. The original called for the onions to be slowly sautEed in water, which I found to be VERY tedious and not worth the time. * Exported from MasterCook * White Sauce #8 Recipe By :Lynn Fischer's Healthy Indulgences Serving Size : 5 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup nonfat dry milk 1 tablespoon flour 1 tablespoon cornstarch 1/2 teaspoon salt -- (optional) Freshly ground white pepper 1 cup defatted chicken or vegetable stock Pat's options: 1/2 tsp mild olive oil 1 pinch ground nutmeg In a nonstick saucepan over low heat, stir together the milk, flour, cornstarch, salt, if using, and pepper. Slowly whisk in the stock, and cook for about 4 minutes, whisking continuously, until it thickens. Add oil and nutmeg if using. Stir well. Serve immediately. PER 1/4 CUP (without oil): Saturated Fat: 0 gm Total Fat: 0 gm Cholesterol: 2 mg Sodium: 42 mg Calories: 40 From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Here's a white sauce from Lynn Fischer's Healthy Indulgences. I usually add a little mild-flavored olive oil. --- An easy and flavorful milk-based white sauce is a must in every cook's repertoire. This one is superb when served over simple vegetables, such as potatoes, corn, peas, and onions. Combine it with 1/4 cup of sherry to make a sauce for chicken or with 1/2 cup of finely chopped dill for a fish sauce. It can also be a base for macaroni and cheese, cream sauces, and gravies. It will keep refrigerated for 3 days. * Exported from MasterCook * Winter Pea Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Tbsp olive oil 1 medium onion -- chopped -- (about 1 cup) 4 cloves garlic -- peeled and chopped -- (about 2 Tbsp) 2 carrots -- coarsely chopped -- (about 1 1/2 cups) 1 stalk celery with leaves -- chopped -- (about 1/2 cup) 2 cups lowfat kielbasa -- cubed 1 pound green split peas -- rinsed and picked through 12 cups water 1 bay leaf 1/2 tsp. dried thyme leaves -- or 1 Tbsp. fresh thyme leaves 1 tsp. salt freshly gorund black pepper to taste Heat the oil in a large kettle or dutch oven over medium heat. Add the onion and cook, stirring occasionally, until they begin to sfoten. Add the garlic, carrots, celerey, and kielbasa, and cook for 4 to 5 minutes or until the vegetables soften. Adjust heat to prevent scorching. Add the peas, water, bay leaf, thyme, salt and pepper. Bring to a simmer. Cover tightly and reduce heat to a simmer. Cook for 1 1/2 hours. Reomve the bay leaf and discard. Using a hand emulsifier, puree the soup until thickened. Leave some pieces of carrot and kielbasa intact. If you don't have a hand-held blender, puree half the soup in a blender of food processor, then stir the pureed porion back into the soup to tihcken. Serve warm or hot with a green salad and a slice of whole-grain bread. Makes 10 (1-cup) servings Nutritional info per serving: 173 cal., 4 g (20%) fat, 11 g protein, 24 g carbohydrate, 4.3 g dietary fiber, 12 mg cholesterol, 457 mg salt From Marianna_Ballard@taylorbigred.com - - - - - - - - - - - - - - - - - - - NOTES : This recipe calls for cooking the Winter Pea Soup on a stove, but it is just as easy to make in a croockpot. If using a crockpot, combine all ingredients and allow to simmer on low for six or more hours. * Exported from MasterCook * Winter Squash Recipe By :Wegmans Kitchen on the web Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Richly hued squash with yellow or orange flesh were a winter staple for early American settlers. Harvested in autumn, they could be kept for months thanks to their thick, hard shells. Besides their later harvest date, winter squash also differs from their summer cousins in that usually only the flesh is eaten. They range in flavors from very mild to distinctly nutty, with varying degrees of sweetness. Varieties: Acorn White Acorn has pale golden flesh that's mild and slightly stringy. Green Acorn with ribbed shell, sometimes streaked with orange has moist, sweet, tender flesh. Cut in half crosswise, they for attractive scalloped bowls. Buttercup A turban shaped, dark green shell which is streaked with grey. Its deep orange flesh is smooth and very sweet. Butternut A tan shell, shaped like a bell with one bulbous end. It has dense, sweet, nutty, bright orange flesh. Hubbard One of the largest winter squash varieties, which is the reason its sold precut. The pebbly shell can be blue-green, grey or orange. The flesh is yellow-orange and sweet. Spaghetti When cooked it separates into spaghetti-like strands. Crunchy texture and faint nutty flavor. Turban A flattened round squash with three decorative knobs on top, turban is usually bright orange with green and white streaks. The flesh is bright orange, too with a rich flavor. Golden Nugget Small and round with mildly sweet, bright orange flesh. It looks like a miniature pumpkin. Sweet Dumpling Resembles a round, squatty version of Delicata. Ivory shell with green strips covers flesh that's yellow-orange and very sweet. Delicata Ivory colored shell with green and orange streaks. The yellow flesh is mild tasting, moist and creamy. Selection: Choose hard, thick-shelled squash that feel heavy for their size. Hubbard squash is often sold cut. Select pieces with thick, bright yellow-orange flesh. Storage: Store whole squash, unwrapped, in a cool (about 50 degrees F), dry, dark place with good ventilation for up to 2 months. Wrap cut pieces in plastic wrap and refrigerate for up to 5 days. Uses & Preparation: * Remove and discard seeds and fibers. * Bake or microwave unpeeled. (See Guide to Microwaving below.) * Peel and cube to boil, steam or use in casseroles. * Guide to Microwaving (Variety, Time, Comments) o Sweet Dumpling, 10 to 15 minutes, Whole (pierce skin), cover with paper towel o Golden Nugget, 8 to 10 minutes, Whole (pierce skin), cover with paper towel o Delicata, 10 to 12 minutes, halved crosswise, add 1/4 cup water and cover o Acorn, 6 to 8 minutes, cut in quarters, cover o Buttercup, 8 to 10 minutes, cut in quarters, cover o Butternut, halved lengthwise and crosswise, add 1/4 cup water, cover + 10 to 12 minutes for bulb pieces + 16 to 18 minutes for neck pieces o Spaghetti, 10 to 12 minutes, cut in half, add 1/4 cup water, cover o Hubbard, 8 to 10 minutes/pound, cut into serving size pieces, cover Availability: Most are available year-round, but the peak time is early fall through the winter. Nutrition Information: * Cholesterol free. * Low in fat and calories. * Very low in sodium From Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Yam And Apple Saute Recipe By :Monday to Friday Cookbook: Michele Urvater Serving Size : 4 Preparation Time :0:30 Categories : Eat-LF Mailing List Fruit Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 medium sweet potato 1 tablespoon vegetable oil 2 tablespoons lemon 1/2 cup water 4 Granny Smith apples 1 bunch scallions salt and pepper -- to taste 1. Peel the sweet potatoes(yams) and cut them into 1/2 inch cubes 2. Heat the oil in a large skillet over medium heat. Add the sweet potatoes and stir them for a minute just to get them hot. 3. Add the lemon juice and water, reduce the heat, cover the skillet, and simmer gently until the sweet potatoes are just tender, about 15 minutes. Stir the sweet potatoes every now and them to make sure they don't stick to the bottom of the skillet. If they do begin to stick, add another tablespoon of water and continue to cook. 4. While the sweet potatoes are cooking, core, peel, and cut the apples into 1/2 inch cubes. Trim and thinly slice the scallions, including 2 inches of the green tops. 5. When the yams are tender, add the apples and simmer covered until heated through, about 5 minutes. Stir in the scallions and season to taste with salt and pepper. From debra - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Yogurt Cilantro Sauce For Grilled Chicken Recipe By :Chef Bobby Flay Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup plain lowfat yogurt -- drained -- (in a colander for 1 hour) 2 tablespoons cilantro -- finely chopped 2 cloves garlic -- minced finely 1 tablespoon lime juice Salt and freshly ground pepper Combine all ingredients in a medium bowl and season with salt and pepper to taste. Let sit at least one half hour before serving. From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : here's a Sauce for grilled chicken or vegetables or dap it on burritos or tortilla soup