* Exported from MasterCook * Japanese Rice Recipe By :Jeffrey Alford and Naomi Duguid Serving Size : 11 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Rice Theme - Japan Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Japanese short-grain rice 2 1/3 cups water Put the rice in a medium bowl and cover with cold water. Rub the rice and swirl it vigorously with your hand, then drain. Repeat three or four times, or until the water is clear. Drain the rice in a sieve; for optimal texture, leave it in the sieve for 30 minutes. Transfer the rice to a heavy 3 1/2-quart saucepan. Add the 2 1/3 cups water (use a little less water if the package is labeled "new rice") and bring to a vigorous boil over high heat. Cover tightly and cook over moderately low heat for 5 minutes, then reduce the heat to very low and cook for 10 minutes longer; do not peek at the rice as it cooks. Remove from the heat; let stand for at least 10 minutes before serving. Each 1/2-cup: 138 cals, 1%cff; 0g fat, 1g fiber Description: "MAKES ABOUT 5 1/2 CUPS" Cuisine: "Japanese" Source: "Food and Wine 1997 (Annual)" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Japanese rice is a short- to medium-grain white rice. When properly cooked, it tends to form clumps. The writers recommend the American-grown brand, Kokuho Rose. Rinsing makes the rice form clumps. * Exported from MasterCook * Lemon Egg Soup Recipe By :Woman's Day, Mar 1997 Serving Size : 8 Preparation Time :0:30 Categories : Eat-Lf Mailing List Low Fat Pasta Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 cups Nonfat Veg Chicken Broth, Low Sod -- Or Nonfat Chicken Broth 1 cups Orzo 4 Lg Eggs 1/3 cups Fresh Lemon Juice 1/4 Tsp Pepper 1/3 cups Snipped Fresh Dill orzo is rice shaped pasta Planning Tip: The soup can be made up to 3 days ahead. Prep Time: 5 min Cook: 23 min Bring broth to a boil in a 3 qt saucepan. Add orzo and boil 8 min or until tender. Remove from heat. Whisk eggs, lemon juice and pepper in a small bowl until well blended, then whisk in 1 C hot broth. Place saucepan over low heat and, stirring constantly, add egg mixture. Cook over low heat, still stirring, 5 min. Don't let mixture come to a boil or eggs will curdle. Remove from heat and stir in dill. Makes eight 1 C servings. This was very good. At first I was afraid that it had too strong of a lemon flavor but after the first mouthful it was fine. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was very good. At first I was afraid that it had too strong of a lemon flavor but after the first mouthful it was fine. Cal 88.6 Total Fat 2.4g Sat Fat 0.7g Carb 10.7g Fib 0.8g Pro 22.5g Sod 312mg CFF 14% * Exported from MasterCook * Lemon Pumpkin Pie Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pies, Crusts & Pastry Theme - Pumpkin Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups pumpkin puree 3/4 cup Egg beaters(r) 99% egg substitute 3/4 cup evaporated skim milk 1/3 cup maple syrup 1/2 teaspoon cinnamon 1/2 teaspoon ginger 1/4 teaspoon grated nutmeg 1 cup nonfat vanilla yogurt 1 tablespoon lemon juice 2 teaspoons grated lemon rind Preheat oven to 350 degrees. Coat a 9-inch pie plate with nonstick spray; set aside. In a large bowl, beat together the pumpkin puree, egg substitute, milk, syrup, cinnamon, ginger and nutmeg. Pour into the pie plate. Bake at 350 degrees for 55 minutes, or until a knife inserted in the center comes out clean. Cool. In a small bowl, whisk together the yogurt, lemon juice and lemon rind. Spread on top of the pie. Chill. Makes 8 servings. 132 cals, 18% cff. 3g fat, 1g fiber Source: "Preserving Summer's Bounty" (Rodale Press)" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : For the adventurous cook who is determined to serve pumpkin pie as a holiday staple, but at the same time is looking for something a little different * Exported from MasterCook * Lemonade Bread Recipe By :[The Best Bread Machine Cookbook Ever, by Madge Rosenberg Serving Size : 8 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 1 Lb Loaf: 1/2 Tsp Active Dry Yeast 1 1/4 cups Bread Flour 1 cups Whole-Wheat Flour 3/4 Tsp Salt 1 Tbsp Sugar 1 Tbsp Vegetable Oil 1/3 cups Lemonade, Frozen Concentrate -- Thawed 1/2 cups Water -- Plus 2 Tbsp Water -- 1 1/2 Loaf: 2 1/2 Tsp Active Dry Yeast 1 3/4 cups Bread Flour -- Plus 2 Tbsp Bread Flour 1 1/2 cups Whole Wheat Flour 1 1/4 Tsp Salt 1 1/2 Tbsp Sugar 1 1/2 Tbsp Vegetable Oil 1/4 cups Lemonade, Frozen Concentrate -- Thawed 1 cups Water "Sweet, but not cloying, and slightly tart, this is good beach food or porch food. If you slice and wrap the bread in your beach towel before you leave home, there will be no paper or plastic wrapper to add to the trash on the beach. Just shake out the crumbs before you dry off." Add all ingredients in the order suggested by your bread machine manual and process on the basic bread cycle according to the manufacturer's directions. [The Best Bread Machine Cookbook Ever, by Madge Rosenberg, pg. 53; 1992, Harper Collins Publishers Inc., New York] [Notice that the large loaf calls for less lemonade concentrate than the small loaf. I don't know why, but that's how it was written in the book.] From Reggie and Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Linguini With Broccoli, Zucchini And Parmesan Cheese Recipe By :(unknown source) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces linguini -- (2 cups cooked) 1 tablespoon vegetable oil 1 teaspoon garlic -- peeled and minced 3 cups broccoli florets 3 cups zucchini -- sliced 1/2" thick (about 12 ounces by weight) 1/4 cup grated Parmesan cheese [or grated Romano cheese] 2 tablespoons skim milk 1 teaspoon dried basil freshly ground black pepper 1. Cook linguini following package directions for 8 minutes. Drain and keep warm. 2. Meanwhile, in a large skillet, heat oil over moderate heat. Add garlic and cook 30 seconds. Add broccoli and cook 5 minutes, stirring constantly, until broccoli is bright green. Add zucchini and toss with broccoli. Cover and cook vegetables 5 minutes longer, until heated but firm. 3. Add linguini; remove skillet from heat and keep covered. 4. In a small saucepan, mix Parmesan [or Romano] with milk and basil. Stir over moderate heat for 2 minutes, until cheese melts. 5. Add cheese mixture to linguini and vegetables, and toss gently to mix. Serve with pepper. Yields 4 servings, each 2 cups, each 208 Calories according to my old notes. MasterCook 4 nutritional analysis, per serving: 198.3 Calories 6.1 g fat 3.5 g fibre 26.9% calories from fat From "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : I found that the zucchini took much longer than 5 minutes to become edible, which means that, I either need to slice the zucchini more thinly or cook it I tried this out Sunday night and shared the leftovers Monday night. The sauce of milk, grated cheese, and dried basil made the dish seem higher in fat than it was, but I think I may add more basil next time for a stronger flavour. * Exported from MasterCook * Macaroni Medley Salad Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Low Fat Pasta Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 Cup Buttermilk 3/4 Cup Fat-free mayonnaise 2 Tablespoons Fresh dill, chopped -- Or 1 Tsp Dried Dill 4 Cups Cooked rotini pasta -- cooled 15 Ounces Canned kidney beans -- drained rinsed 10 Ounces Frozen Green Beans Cooked, Drained, Cooled 8 Ounces Fat-free cheddar cheese -- Healthy Choice, cube Mix together buttermilk, mayonnaise and dill. Pour over combined pasta, beans and cheese; mix lightly. Chill. 16 Servings From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 159.2 Total Fat 0.7g Sat Fat 0.1g Carb 27.9g Fib 2.8g Pro 9.6g Sod 311mg CFF 3.9% Well, this was what we were going to have for dinner tonite ... but we have to go to an open house at my therapists ... so if any of you want to make this let me know how it was ... * Exported from MasterCook * Mandarin Turkey Salad Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Salads Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 Cup Orange Juice 1 1/2 Tablespoons Red Wine Vinegar 1 1/2 Teaspoons Poppy Seeds 1 1/2 Teaspoons Olive Oil 1/4 Teaspoon Dijon Mustard 1/8 Teaspoon Salt 1/8 Teaspoon Pepper 4 1/2 Cups Romaine Lettuce Leaves -- Torn 1 1/2 Cups Radicchio -- Torn 1 1/2 Cups Cooked Turkey Breast Meat -- Cubed 1/4 Cup Red Onion -- Vertically Sliced 11 Ounces Mandarin Oranges In Light Syrup -- Drained Combine first 7 ingredients in a large bowl; stir well. Add romaine lettuce and remaining ingredients; toss gently to coat. Serve immediately. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mango Flan With Orange And Mango Salad Recipe By :Restaurant; Highlands Inn, Nashville TN Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetable oil spray 2 Tablespoons water 2 Teaspoons unflavored gelatin 2 Cups chopped peeled pitted mangoes -- (about 2 medium) 1 Cup low-fat (1%) buttermilk 1/2 Cup sugar 1 Tablespoon fresh lemon juice 1 Pinch salt 1 1/2 Cups water 1/3 Cup sugar 1 Tablespoon grated lemon peel 1 vanilla beans -- split lengthwise 2 Teaspoons fresh lemon juice 1 Large orange -- peeled, segmented 1 Large mango -- peeled, pitted, sliced Thinly sliced fresh mint leaves Spray six 2/3- to 3/4-cup souffle dishes with vegetable oil spray. Pour 2 tablespoons water into small saucepan. Sprinkle gelatin over; let stand 10 minutes. Stir over low heat just until gelatin dissolves. Remove from heat. Puree chopped mangoes in processor. Transfer 1 1/3 cups puree to medium saucepan; stir over low heat until warm. Mix in gelatin, then buttermilk, 1/2 cup sugar, 1 tablespoon lemon juice and salt. Strain mango mixture into bowl. Divide among prepared dishes. Chill until set. Combine 1 1/2 cups water, 1/3 cup sugar and lemon peel in medium saucepan. Scrape in seeds from vanilla bean; add bean. Stir over medium heat until sugar dissolves. Increase heat and boil until reduced to 1/2 cup, about 20 minutes. Strain. Mix in 2 teaspoons lemon juice. Chill lemon syrup until cold. Combine orange, sliced mango and mint in bowl. Run small knife around mango flans; invert onto plates. Surround with orange salad. Drizzle syrup over. Per Serving: calories, 189; total fat, 1 g; saturated fat, 0.5 g; cholesterol, 1 mg. Source: "Bon Appetit, September 1998" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : This refreshing dessert comes from Lincoln Carson, pastry chef at the Highlands Inn in Carmel Highlands, California. It has a lovely rich texture, even though it has no eggs. * Exported from MasterCook * Maple And Walnut Squash Muffins Recipe By :Best of Cooking Light Holidays, 1997 Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Theme - Pumpkin Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 Cups all-purpose flour 1/4 Cup walnuts -- toasted, finely chopped 1 Teaspoon baking powder 1 Teaspoon ground cinnamon 1/2 Teaspoon baking soda 1/8 Teaspoon salt 3/4 Cup butternut squash -- mashed cooked 2/3 Cup nonfat plain yogurt 1/2 Cup maple syrup 2 Tablespoons vegetable oil 2 Large egg whites -- lightly beaten cooking spray Preheat oven to 400F. Combine first 6 ingredients in a large bowl, and make a well in center of mixture. Combine butternut squash and next 4 ingredients, and add to flour mixture, stirring just until moist. Divide batter evenly among 12 muffin cups coated with cooking spray. Bake muffins at 400F for 20 minutes. Remove muffins from pan, and cool on wire racks. Yield: 1 dozen (serving size: 1 muffin). Calories 148 (26% from fat); protein 3.8g; fat 4.2g; carbohydrate 24.2g; cholesterol 0mg; sodium 106mg. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Maple Glazed Pumpkin And Onions Recipe By :Best of Cooking Light Holidays, 1997 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Theme - Pumpkin Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Cups pearl onions 4 Cups pumpkin -- cubed peeled 1 Teaspoon olive oil 1/2 Teaspoon dried rubbed sage 1/4 Teaspoon salt 1/8 Teaspoon pepper 3 Tablespoons maple syrup Bring water to a boil in a large saucepan; add onions, and return to a boil. Drain onions and rinse under cold water. Drain well; peel onions, and slice in half vertically. Preheat oven to 375F. Combine onions and next 5 ingredients in a 2-quart casserole. Bake at 375F for 20 minutes. Add syrup; bake an additional 30 minutes, stirring every 10 minutes. Yield: 6 servings (serving size: 1/2 cup). Calories 63 (11% from fat); protein 1.1g; fat 0.8g; carbohydrate 14.4g; cholesterol 0mg; sodium 102mg. Busted by Gail Shermeyer <4paws@netrax.net> From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Maple Oat Breakfast Buns Recipe By :"Von Balson, Kathleen" VBalson@IT.jea.ci.jax.fl.us Serving Size : 12 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cups Rice Milk Egg Substitute Equivalent To 1 Egg 1 Tbsp Applesauce 2 cups Bread Flour 1/3 cups Oat Flour (Process Rolled Oats In Food Proc.) 4 Tsp Sugar 1/2 Tsp Salt 1 Tsp Active Dry Yeast 1/3 cups Maple Syrup 1/4 cups Brown Sugar 1/4 Tsp Cinnamon 1/8 Tsp Nutmeg 1/2 cups Raisins 2/3 cups Rolled Oats -- Note 1 Note 1: toasted in 350 oven for 10min. or until light brown Add the first 8 ingredients to bread machine according to manufacturer's instructions. Set it for the dough setting (mine calls it the manual cycle). When cycle is complete, remove dough from machine. Cover and let rise 10 min. In a small saucepan, stir together the syrup, spices and brown sugar. Cook over low heat until sugar is dissolved, remove from heat and stir in raisins and toasted rolled oats. Set aside. On a lightly floured surface, roll dough into a 12x8 rectangle. Spread raisin mixture over dough to all edges. Roll up jelly roll style, pinch seams to seal. Cut into 1 inch slices. Place rolls, cut sides down, on non stick cookie sheet. I gave my sheet a couple of spritzs with cooking spray and I think it helped. When the rolls come out, you need to use a spatula to pry them off the pan, because the brown sugar will have stuck, but they come right up. These had just the right amount of sweetness. Enjoy! From Reggie and Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mashed Banana Squash And Potatoes Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Theme - Pumpkin Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 large russet potatoes -- peeled, cooked, and mashed 2 pounds banana squash -- cooked and mashed 1/2 cup minced scallions 4 tablespoons butter 2 tablespoons fresh minced thyme salt and pepper paprika Place all of the ingredients in a food processor and puree until smooth. Place in a greased casserole dish and dust with additional paprika. Bake at 350 degrees for 15 minutes to heat through. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : People are just starting to utilize some of the more unique squashes on the market. This mixture is a gentle introduction to banana squash. * Exported from MasterCook * Mashed Potatoes With Caramelized Onions Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 tablespoon butter 2 cups yellow onions -- peeled, quartered and thinly sliced 1 tsp sugar 7 large russet potatoes -- peeled, cooked, and mashed 1/4 cup butter -- cut into small pieces 1/4 cup warm heavy cream salt and white pepper Heat an empty large non-stick skillet over high heat. Add the oil, butter, onions, and sugar to the skillet. Stir the mixture well. Continuing to stir, cook the onions until they are deeply browned. This takes about 20 minutes. If the potatoes are cold, reheat them. Whip the potatoes with the butter, warm cream, salt, and pepper until fluffy. Place in a buttered serving dish and top with the onions. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This is one of the few ways that I really like mashed potatoes. I also throw in a little roasted garlic just to enhance the flavor a little bit but these spuds are also great without it. If you want to add the garlic, just add as many roasted garlic bulbs as you want when whipping the potatoes. I usually add about 10 because of the milder taste of the roasted garlic. * Exported from MasterCook * Mashed Potatoes, Shallots And Leeks Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 large russet potatoes -- peeled, cooked, and mashed 6 leeks -- cleaned well and trimmed 15 shallots 1/2 cup butter -- melted 2 tablespoons minced fresh thyme leaves salt and white pepper to taste 1 1/2 cups light cream Coarsely chop the leeks and shallots and saute in 3 tablespoons butter until soft. In a large bowl whip the potatoes until smooth. Add the thyme, salt, and white pepper to the potatoes. In a small saucepan, heat up the heavy cream until warm, but not boiling. Add the cream to the potato mixture and whip until fluffy. Fold in the leeks and shallots. Place in a well greased baking dish. Refrigerate if desired up to 2 days. Preheat oven to 375 degrees. Remove casserole from the refrigerator to warm to room temperature before baking. Pour the melted butter over the top of the potatoes. Cover bake for about 15 minutes if baking immediately, or for 30-40 minutes if baking after refrigerating or until potatoes are very hot. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This is a really nice recipe for a hearty New England Thanksgiving. This will easily make enough for 6, even if your family loves their spuds. * Exported from MasterCook * Mediterranean Style Baked Chicken Recipe By :Tavolo.com via CNN.com Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Mediterranean Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 chicken legs and thighs -- separated 1/2 cup dried prunes -- halved 1/4 cup green olives -- pitted 1/4 cup dry white wine 1/4 cup red wine vinegar 1 tablespoon extra-virgin olive oil -- * orig was 3 tbsp 3 tbsp oregano -- chopped 2 tbsp capers -- with juice 1 tbsp garlic -- chopped 1/2 tsp red chili pepper flakes 1/2 tsp salt 2 bay leaf 1/2 cup dark brown sugar -- packed 1 tbsp basil -- chopped 1 Preheat oven to 350 degrees F (175 degrees C). Combine chicken, prunes, olives, wine, vinegar, oil, oregano, capers, garlic, chili pepper flakes, salt, and bay leaves. Cover and marinate in refrigerator at least 15 minutes and up to 24 hours. If marinating overnight, combine ingredients in a zip-top bag, seal and refrigerate. 2 Arrange chicken in a single layer in a casserole dish. Pour marinade over chicken. Sprinkle the sugar evenly over the chicken. Transfer the pan to the oven to bake. 3 Bake until chicken is cooked white throughout and top is golden-brown, 40-50 minutes. Remove chicken pieces to a plate and top with the remaining pan juices. 4 Remove bay leaves before sprinkling basil over the chicken. Serve right away. Start to Finish Time: "1:00" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Calories: 715 Cholesterol: 163mg Carbohydrate: 42g Protein: 47g Sodium: 1264mg Total Fat: 39g I made this using 8 boneless, skinless chicken thighs. Marinate overnight as the chicken thaws. I also used only 2 T. olive oil. Next time I'll use only one. I omitted the basil and I increased the white wine by about 2 Tbsp. It was delicious served over a mixture of whole wheat and regular couscous. Glazed carrots and creamed spinach were the side vegetables. * Exported from MasterCook * Mock Chicken Spinach Caesar Salad Recipe By : Serving Size : 3 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salads Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Slices Turkey Bacon, Armour -- Note 1 1 Lg Hard-Boiled Egg 10 Oz Baby Spinach Washed And Dried 3 Skinless Boneless Chicken Breasts Mock Caesar Dressing: 1/8 cups Egg Beaters(r) 99% Egg Substitute 1/8 cups Balsamic Vinegar 1 Tbsp Worcestershire Sauce 1/8 cups Lemon Juice 3/4 Tsp Minced Garlic 1 Tbsp Soy Sauce, Low Sodium 1/8 cups Nonfat Parmesan Cheese 1/4 Tsp Onion Powder Note 1: I used Armour because we like this one best but there are other brands of turkey bacon Cook bacon in microwave oven or in skillet until crisp and brown. Slice into strips and set aside. Cut chicken into bite-sized pieces and cook in nonstick skillet till done. Remove and set aside. Chop hard-cooked egg medium fine. In small bowl, whisk together mock Caesar dressing. Place spinach leaves in a salad bowl. Drizzle with dressing and toss gently. Add chicken and bacon and toss to mix. Sprinkle the egg over the top. Toss again just before serving. Reggie's Note: I based the dressing for this on a recipe in the elf archives called Mock Caesar Dressing sent in by Jana Wachsler-Felder. This dressing is very good and with this chicken spinach salad it was very complimentary. From Reggie and Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : We are camping in West Yellowstone and having a great time!! We had this for dinner one nite. It was very good. Cal 315.6 Total Fat 7.8g Sat Fat 2.6g Carbs 8.2g Fib 1.9g Pro 50.5g Sod 752mg CFF 23.1% * Exported from MasterCook * Mock Eggs Benedict Recipe By :"Ellen C." Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 whole wheat english muffins -- toasted 1 slice Yves Veggie Canadian Bacon 1 scoop Egg Beaters(r) 99% egg substitute -- scrambled 1 slice tomato 1 slice soy cheese with hot peppers I make mock eggs Benedict with Yves vegetarian Canadian Bacon. I use 1/2 a toasted whole wheat English muffin, a slice of the fake Canadian bacon, a scoop of scrambled Egg Beaters, sometimes a slice of tomato, and top it with a slice of soy cheese (preferably one with hot peppers for added flavor). Then I put it under the broiler until the cheese melts. Served with fatfree hash-browns, this is one of DH's favorite brunches. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Nasu Karashi Sumiso-ae (Eggplant/mustard And Miso) Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Theme - Japan Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Lb Japanese Eggplant 2 cups Boiling Water 1 Tsp Salt 1/3 cups White miso dressing 1 Tbsp Soy Sauce, Low Sodium 1 Tbsp Powdered mustard -- mixed with Enough Hot Water To Make A Thick Paste, Let Rest 15 Min Cut the eggplant in half lengthwise, then crosswise into 4 pieces and finally into 2" cubes. In a small pot, bring 2 c water to a boil. Add a teaspoon salt and drop in the eggplant. Boil uncovered for 3 to 5 minutes, or until the eggplant shows only the slightest resistance when pierced with a sharp knife. Drain and let the eggplant cool to room temperature. Pat dry with paper towels. Combine the miso dressing (health food store), soy sauce & mustard into a paste in a mixing bowl and stir until the ingredients are well combined. Add the eggplant and toss together until the cubes are thoroughly coated with the dressing. Serve at room temperature in small bowls as a first course or vegetable, or as part of a Japanese meal. "Foods of the World", Recipes: The Cooking of Japan. Time/Life Books. Posted by Earl Cravens From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 50.5 Total Fat 1.2g Sat Fat 0.2g Carb 8.4g Fib 2.5g Pro 2.7g Sog 1029mg CFF 19% * Exported from MasterCook * North African Vegetable Stew Recipe By :AICR Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Theme - Pumpkin Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons vegetable oil 1 medium onion -- sliced 1/2 teaspoon ground coriander 1/4 teaspoon turmeric 1/2 teaspoon cinnamon 1/2 teaspoon ground ginger 1/4 teaspoon ground cumin 2 medium tomatoes -- chopped 1 medium sweet potato 1/4 cup water 2 tablespoons lemon juice 8 1/2 ounces cooked garbanzo beans -- drained and rinsed 1 small zucchini 1/2 cup parsley -- chopped 1/4 cup raisins Hot pepper sauce to taste Peel the sweet potato and cut into 1-inch chunks. Cut the zucchini into 1-inch chunks. Heat oil in large non-stick pot or Dutch oven. Add onion and spices; cook 10 minutes or until onion is limp, stirring frequently. Add tomatoes, sweet potatoes, water and lemon juice. Bring to a boil, reduce heat, cover and simmer until vegetables are tender, about 30 minutes. Add garbanzo beans, zucchini, parsley and raisins. Cover and simmer 10 minutes, until zucchini is tender. Season with hot pepper sauce to taste. Each of the 4 1-cup servings contains 218 calories and 4 grams of fat, 6 grams fiber. Cuisine: "North African" Source: "Good Food Good Health sep 1999" From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Onion Mustard Buns Recipe By : Serving Size : 24 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pkg Active Dry Yeast -- (1/4 Oz) 1/4 cups Warm Water -- (110-115 Deg F) 2 cups Milk -- Warm 3 Tbsp Dried Minced Onion 3 Tbsp Prepared Mustard 2 Tbsp Vegetable Oil 2 Tbsp Sugar 1 1/2 Tsp Salt 6 cups All-Purpose Flour -- To 6 1/2 C In a mixing bowl, dissolve yeast in water. Add milk, onion, mustard, oil, sugar, salt and 4 cups flour; beat until smooth. Add enough remaining four to form a soft dough. Turn out onto a floured surface; knead until smooth and elastic, about 6 - 8 minutes. Place in a greased bowl, turning once to grease top. Cover and let rise in a warm place until doubled, about 1 hour. Punch dough down; divide into 24 pieces. Flatten each piece into a 3-in. circle. Place 1 inch apart on greased baking sheets. Cover and let rise until doubles, about 45 minutes. Bake at 350F for 20-25 minutes or until golden brown. Cool on wire racks. Taste of Home - Melodie Shumaker From Reggie and Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange Cranberry Bread Recipe By :"Bruce E. Wilson" bewilson@emn.com Serving Size : 1 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cups Dried Cranberries Zest From 1 Orange 2 cups White Bread Flour 2 cups Whole Wheat Flour 1 Pkg Yeast 1 Tbsp Sugar -- Or Honey 1 Tsp Salt 2 Tsp Cinnamon -- To 3 Tsp Juice From The Orange -- Plus Water To Make 1 1/2 C Follow usual procedures (oat bread cycle helps). I think this one's a bit higher, something like 80 cal, 0.6 g fat/ounce. From Reggie and Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Orange Vinaigrette Recipe By :AICR Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 garlic clove 2 tablespoons chopped fresh parsley 2 tablespoons white wine vinegar 1 teaspoon granulated sugar 1/2 teaspoon salt Freshly ground pepper 4 tablespoons orange juice 2 tablespoons light olive oil In food processor or blender, chop garlic and parsley. Add vinegar, sugar, salt and pepper to taste; process to mix. With motor running, gradually add orange juice and oil. Each tablespoon of dressing contains 29 calories and 3 grams of fat. Source: "Good Food Good Health sep 1999" From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Packet Potatoes, Adjusted Recipe By :Reynolds Wrap recipe packet Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Sm Onion -- Thin Slice 4 Med Red Potatoes Cut In Bite Sized Pieces 1 1/4 Tbsp Olive Oil -- Or Vegetable Oil 1 Tsp Seasoned Salt 1/2 Tsp Dried Dill -- Optional 1/4 Tsp Pepper 1 sheet (18 x 24") Reynolds Wrap Heavy Duty Aluminum Foil Preheat oven to 450F or preheat grill to med-high. Spray foil with nonstick cooking spray. Center onion on sheet of Reynolds Wrap Heavy Duty Aluminum Foil. Layer potatoes evenly on top of onion. Drizzle with oil. Sprinkle with seasonings. Bring up sides of foil and double fold. Double fold ends to form one large foil packet. leaving room for heat circulation inside packet. Bake 30 - 35 min on a cookie sheet in oven OR Grill 15 - 20 min in covered grill. Makes 4 servings Good!! Quick and easy. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Parmesan Potato Casserole Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cloves garlic -- minced 2 tablespoons butter 5 russet potatoes -- peeled and sliced thin 1/2 cup freshly grated parmesan cheese salt and pepper 2 cups fatfree half and half paprika Lightly saute the garlic in the butter for a minute. Add the cream to the pan and simmer until heated through. In a small well greased casserole layer the potato slices, sprinkling parmesan, salt, and pepper on each layer. Pour the cream mixture over the top and bake along with the turkey at 350 degrees for 90 minutes. Dust the top with paprika before serving. Try making with nonfat half and half and asiago? From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pasta E Fagiole Recipe By :Prevention, Nov 1999 Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Low Fat Soups & Stews Vegan Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Tsp Olive Oil 1 Med Onion -- Chopped 4 Cloves Garlic -- Chopped 30 Oz Nonfat Veg Chicken Broth, Low Sod -- Or Lowfat Chicken Broth 30 Oz Diced Tomatoes -- Canned 30 Oz Cannellini Beans -- Or White Beans, Canned, Rinsed, Drained 1 cups Low Sodium Small Shell Pasta -- Note 1 1 Lb Swiss Chard Leaves -- Or Spinach Leaves, Coarsely Chopped 1/2 Tsp Salt Note 1: The recipe called for ditalini or other small pasta. I used Lucky's brand small shells that are a low fat, sodium free pasta. Warm the oil in a Dutch oven over med heat. Add the onion and garlic. Cook, stirring occasionally, for 3 - 5 min or until the onion is soft. Add the broth, tomatoes (with juice), beans, and pasta. Cook, stirring occasionally, for 15 min or until the pasta is cooked. Add the Swiss chard and salt. Cook, stirring occasionally, for 2 - 3 more minutes or until the Swiss chard is wilted. Makes approx 10 servings (Reggie Note: The original recipe was half of the above measurements with much more liquid. I pretty much doubled the original so that I could give some to my daughter and still have enough left to bake for another meal for Jeff and I... will have to make this again so that our daughter can get some next time ... this is alllllllllll ours!!) Quick Fix: Baked Pasta e Fagiole: Extend leftover pasta e fagiole into another meal by making a pasta casserole. In a large skillet, cook 1/2 lb lean ground beef until no longer pink. Drain and return to the skillet. Add 3 C of the pasta e fagiole. Cook until thickened. Add 3/4 C cubed lowfat mozzarella cheese. Pour the mixture into a 2 qt baking dish coated with nonstick spray. Sprinkle with 2 Tbsp grated Parmesan cheese. Bake in a 350F oven for 15 - 20 min or until heated through. Makes 2 servings This was very, very good!! It is definitely a keeper. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 360.1g Total Fat 3g Sat Fat 0.5g Carb 63.5g Fib 15.2g Pro 26.3g Sod 338mg CFF 7.1% * Exported from MasterCook * Peas With Prosciutto Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons butter 2 shallots -- minced 20 ounces frozen baby peas 2 teaspoons sugar 3/4 cup chicken stock 3 ounces prosciutto salt and pepper Saute the shallots in the butter over medium high heat in a medium saucepan until softened. Stir in the peas, sugar, and chicken stock and cook until the peas are warmed through and tender. Slice the prosciutto in thin strips. Add to the pea mixture and cook for 1 minute. Drain the pea mixture in a colander over a bowl. Return the liquid to the saucepan and reduce over high heat until it thickens to a glaze. Add salt and pepper. Place the peas in a serving dish, and pour the glaze over the top. Serve immediately. Description: "This is a refreshing change from some of the more typical pea recipes served around the holidays. The striking flavor of the prosciutto nicely complements the freshness of the peas." From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Penne With Spinach, Feta And Olives Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ozs penne -- 4 cups uncooked 3 Tbsp balsamic vinegar -- or red wine vinegar 2 Tbsp extra virgin olive oil 1 Tbsp lemon juice 3 garlic cloves -- minced 2 Tbsp fresh basil -- chopped 1/2 Tsp sugar 1/4 Tsp salt 1/2 Tsp pepper 4 cups fresh spinach -- torn 16 kalamata olives -- pitted and chopped 2 Tbsp capers 3/4 cup lowfat feta cheese -- crumbled Cook pasta according to package directions, omitting salt and fat. Drain. Stir together balsamic vinegar and next 7 ingredients in a large bowl. Add pasta, spinach, and remaining ingredients, tossing well. Serving Ideas : Serve with a big tossed salad, crusty bread and a decent Chianti. Source: "Goodness Magazine May/June 1999 p. 58" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : We like things saucy, and we like vinegar so I made these modifications. Use 6 Tbsp. vinegar, 1.5 Tbsp. olive oil (try replacing all of it with nonfat chicken broth?), 2 Tbsp. lemon juice (I always squeeze it fresh) and 1Tsp. sugar. I chop the garlic, basil and olives (you must use kalamata olives for this recipe) in my food processor. The whole meal is quick and easy, and extraordinarily delicious. It's probably not lowfat, but at least it's the heart healthy fat found in olives. We are fairly big eaters so it really only serves three. It would serve 4 if you added a side dish or two. This is what we had for dinner tonight. It's a family favorite. For 3 of us anyway. The flavors are a little sophisticated for my 8 year old. Aug 2000: Made the recipe as published, except I used 2 tbsp nonfat chicken broth instead of 2 tbsp olive oil as the original recipe specified. And I used about a scant half ladle of pasta cooking water. The pasta was farfalle. It was a bit on the peppery side, I could have used 1 tsp of sugar. The amount of spinach can easily be increased. * Exported from MasterCook * Pickled Or Vinegared Ginger Recipe By :Karen Green Serving Size : 1 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Eat-Lf Mailing List Low Fat Oriental Theme - Japan Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 ounces fresh ginger root 1/4 cup vinegar 1 tablespoon sugar salt Select a vinegar by taste. Mild wine or rice vinegar or pungent cider vinegar. If you use seasoned mirin, you might omit the salt in this recipe. Peel and slice ginger as thing as possible. Combine the vinegar, sugar and pinch of salt or to taste. Heat the liquid mixture to a boil, stirring for 1 minute, to dissolve the sugar. Place ginger in a bowl and pour hot vinegar on top. Cover and allow to cool. Chill before serving. Recipe will keep refrigerated for several weeks. Variations: julienne the ginger slices. Add red food coloring to stain the ginger. Mild vinegar and lemon juice will produce a sour pickle. To reduce the bite of ginger, blanch the ginger slices, shock in ice water, and drain before steeping in vinegar. Try a pinch of salt instead of more sugar to increase the sweetness of the pickle. Cuisine: "Japanese" Source: "Japanese Cooking for the American Table" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Pickled ginger is sold in many shapes and degrees of pungency. For a subtle homemade condiment try this simple recipe. The Japanese kitchen uses ginger sparingly and often as a garnish separate element of the meal. Pickled ginger is one of those little side dishes to keep on hand. It's surprisingly easy to make. And when we make our own we can control the strength. Make our own balance of sweet sour and spice. Peel fresh ginger and use the smallest blade on the Cuisinart to slice rounds. Or use a fine shredding blade to make "ginger hair". * Exported from MasterCook * Pickled Vegetables #2 Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Eat-Lf Mailing List Low Fat Oriental Theme - Japan Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 Cup Boiling water 1/4 Cup White vinegar 1/4 Cup Sugar 1/2 Teaspoon Salt 1 Cup Cauliflower -- coarsely chop 1 Cup Cabbage -- shredded 1 Cup Carrot -- shredded 2 Serrano Peppers -- stemmed & thinly sliced lengthwise Combine water, vinegar, sugar and salt. Stir until the sugar is dissolved. Let the mixture cool to room temperature. Add the vegetables to the liquid and let them marinate, covered, for 1 day at room temperature, or 2 to 3 days in the refrigerator. William Crawford & Kamolmal Pootaraksa, "Thai Home-Cooking" From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 89.9 Total Fat 0.2g Sat Fat 0g Carb 22.6g Fib 2.6g Pro 1.5g Sod 293mg CFF 1.9% * Exported from MasterCook * Pineapple Buttermilk Sherbet Recipe By :Riverside PE 10/1999 Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups buttermilk 1/3 cup sugar 8 ounces canned unsweetened crushed pineapple with juice 2 teaspoons vanilla 1/2 teaspoon lemon juice 2 egg whites -- at room temperature Combine buttermilk, sugar, crushed pineapple with juice, vanilla and lemon juice in a mixing bowl and mix well. Pour into a 9-inch square pan and place in the freezer about 30 minutes until slushy. Beat egg whites in a medium-size mixing bowl until soft peaks form; fold pineapple mixture into egg whites. Pour into pan; freeze 25 minutes or until just firm, not frozen. Spoon into a mixing bowl; beat with an electric mixer until fluffy. Pour back into the pan; freeze until firm. Makes 3 cups sherbet. Yield: "3 cups" From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pineapple Upside Down Cake With Rosemary Recipe By :Cooking Light Serving Size : 8 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon Stick Margarine -- Melted 1/3 Cup Packed Dark Brown Sugar 1 Teaspoon Rosemary -- Chopped 6 Pineapple Rings In Juice 1 1/4 Cups All-Purpose Flour 1 1/2 Teaspoons Baking Powder 1/8 Teaspoon Salt 1/4 Cup Stick Margarine -- Softened 2/3 cup Granulated Sugar 1 Teaspoon Vanilla Extract 1 Large Egg 1/2 Cup Skim Milk Rosemary Sprigs -- Optional Preheat oven to 350F. Coat bottom of a 9-inch round cake pan with melted margarine. Sprinkle brown sugar and rosemary over margarine. Arrange pineapple slices in a a single layer over brown sugar-rosemary mixture; set aside. Combine flour, baking powder, and salt in a bowl; stir well. Set aside. Beat 1/4 cup margarine and granulated sugar at medium speed of mixer until well blended. Add vanilla and egg; beat well. Add flour mixture to creamed mixture alternately with milk, beginning and ending with flour mixture; beat well after each addition. Pour batter over pineapple slices. Bake at 350F for 35 minutes or until a wooden pick inserted in center comes out clean. Cool in pan 5 minutes on a wire rack. Loosen cake from sides of pan, using a narrow metal spatula. Invert onto a cake plate; cut into wedges. Garnish with rosemary sprigs if desired. Serve warm. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Polynesian Beets Recipe By :World Wide Recipes newsletter. Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 oz canned sliced beets or fresh beets -- (add a little water to fresh beets for the juice) 16 oz canned pineapple chunks 1 tbsp. cornstarch -- (1 to 2) 1/3 cup sugar 1 tbsp. vinegar salt and pepper to taste 3 tbsp. margarine rain beets or cook fresh ones and slice.drain pineapple, reserve juices. Combine beet juice and pineapple juice in saucepan; cook over medium heat to boiling.Mix cornstarch,sugar, vinegar,salt and pepper into a smooth paste.Cook,stirring constantly, until thickened. Add beets and pineapple; Mix. Add margarine; simmer for 20 minutes.Serve hot or cold. Yield: 8-10 servings Enjoy!! From "JAWS" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pork And Shrimp Dumplings Recipe By :Cooking Light Serving Size : 32 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Pound Ground Pork, Lean 1/4 Pound Medium Shrimp -- Peeled And Minced 1/2 Cup Waterchestnuts, Canned -- Finely Chopped 1/4 Cup Minced Green Onion 1/4 Cup Low-Salt Chicken Broth 1 Tablespoon Cornstarch 1 Tablespoon Dry Sherry 1/2 Teaspoon Salt 1 1/2 Teaspoons Minced Ginger 32 Won-Ton Wrappers 2 Teaspoons Cornstarch Steamed Green Cabbage Leaves Combine first 9 ingredients in a medium bowl; stir well, and set aside. Working with 1 won ton wrapper at a time (cover the remaining wrappers to keep them from drying out), spoon about 1 tablespoon pork mixture into center of each wrapper. Moisten edges of dough with water, and bring 2 opposite corners to center, pinching points to seal. Bring remaining 2 corners to center, pinching points to seal. Pinch 4 edges together to seal. Place dumplings on a large baking sheet sprinkled sprinkled with 2 teaspoons cornstarch, and cover loosely with a towel to keep from drying out. Line a bamboo steamer with steamed cabbage leaves. Place dumplings 1/2 inch apart in steamer; cover with steamer lid. Add water to a large skillet to a depth of 1 inch; bring to a boil. Place steamer in skillet; steam dumplings for 10 minutes. Remove dumplings from steamer. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato And Carrot Gratin Recipe By :Vegetarian Times, Nov 1999 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Lb Yukon Gold Potatoes Peel, Slice Very Thin 1 Tsp Salt 1/2 Tsp Freshly Ground Pepper 1/2 Tsp Dried Basil 1 Med Onion -- Finely Chopped 4 Med Carrots Thinly Sliced 1 cups Vegetable Broth -- To 1 1/2 C The carrots can be replaced with parsnips if you prefer. Position rack in upper third of oven. Preheat oven to 400F. Grease shallow 2 1/2 - 3 qt casserole. Pat potatoes dry with paper towels. Arrange half the potato slices in single layer over bottom of prepared casserole, overlapping slightly. Season with a little salt, pepper and basil. Sprinkle with half the chopped onion. Add all carrot slices, overlapping slightly. Season with a little salt, pepper and basil; sprinkle with remaining onion. Top with remaining potato slices, overlapping slightly. Season with remaining salt, pepper and basil. Add enough broth to come three-quarters of the way up the vegetables. Cover casserole with lid or foil and bake until potatoes are almost tender, 30 - 40 min. Uncover and bake until potatoes are very tender, about 25 in more. Serve hot. 6 servings Dairy-Free This was very good. Be sure to eat it with some of the liquid. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 141 Total Fat 0.9g Sat Fat 0.2g Carb 30.4g Fib 4g Pro 4.1g Sod 744mg CFF 5.4% * Exported from MasterCook * Potato Soup With Meyer Lemons Recipe By :Four Winds Growers Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon unsalted butter -- may be doubled 2 yellow onions -- thinly sliced 1 tablespoon finely grated lemon zest (about 2 lemons) 1/2 teaspoon grated peeled fresh ginger -- see variation 1 cup strained fresh lemon juice -- preferably Meyer 1/2 teaspoon sugar -- if needed 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper 4 cups water 4 large red potatoes -- peeled and boiled 2 tablespoon finely chopped fresh Italian parsley In a sauce pan over a medium heat, melt the butter. When it begins to foam, add the onions, zest, and ginger and saute until the onions are translucent, about 10 minutes. Add the lemon juice (with the sugar, if using), and pepper; continue to saute for 2 to 3 minutes longer. Add the water, raise the heat to high, and bring to a boil. Cover, reduce the heat to medium, and simmer until the broth is golden and the onions have almost disintegrated, about 30 minutes. Remove from the heat and strain through a sieve into a clear container; discard the contents of the sieve. Working in batches, if necessary, combine the strained stock and the potatoes in a blender or food processor and puree until smooth. Transfer the puree to a clean saucepan and bring to a gentle boil. Ladle into warmed soup bowls and garnish each serving with a little of the parsley. MEYER LEMONS are sweet: they are a cross between mandarin oranges and Eureka lemons. If you substitute Eureka or Lisbon lemon juice, add sugar to compensate. Variation: add up to 1 tablespoon slivered ginger. The broth is strained -- to remove onions and ginger and peel -- before adding the potatoes and pureeing. Description: "Make a clear broth flavored with onion and lemon; use broth to puree cooked potato." Source: "Cook-Off America (PBS) Episode 122 Goleta's Lemon Festival (October)" S(Collection): "//www.fourwindsgrowers.com/ " Yield: "4 cups" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : This soup can also be served cold. Cover and refrigerate the pureed soup until well chilled, and then adjust the seasoning before ladling into chilled bowls. Serve with crunchy slices of garlic toast alongside. If you cannot find Meyer lemons, you can substitute Eureka or Lisbon lemons and add sugar to taste. REVIEW: Tested with yukon golds, white onions and eureka or standard lemons. We added sugar and salt to off-set the acids of both lemon and onion. We enjoyed the soup but it was too sharp for our taste. We will try the recipe again to get the right balance. If we cannot get the Meyer Lemons, then we will half the eureka lemon juice. We thought it might be good as a sauce for an onion and lentil (phyllo) tart. - Pat and Bob 10/99 * Exported from MasterCook * Pumpkin Bread #9 Recipe By :adapted from Secrets of Fatfree Baking by Sandra Woodruff Serving Size : 24 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Theme - Pumpkin Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cups whole wheat flour 1 3/4 cups unbleached flour 1 tsp baking soda 2 tsp baking powder 2 tsp cinnamon 1/2 tsp nutmeg 1/4 tsp ground cloves 1 cups sugar 1 egg -- or two egg whites 1 cups orange juice 1 1/2 cups pumpkin puree Mix together dry ingredients. Add egg, juice and pumpkin and mix well. Pour into two 8x4 inch pans sprayed with nonstick cooking spray and bake at 350F for 35-45 minutes, or until bread tests done. Let cool in the pans for 10 minutes. Remove from pans and let cool on a rack. From Jenny Herl - - - - - - - - - - - - - - - - - - - NOTES : It smells wonderful when it comes out of the oven. _____ * Exported from MasterCook * Pumpkin Cranberry Cake Recipe By :Cooking Light Magazine, April 1998 Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Low Fat Theme - Pumpkin Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup chopped walnuts 3 Tablespoons brown sugar 1 1/2 Tablespoons toasted wheat germ 1/4 Teaspoon pumpkin pie spice 1 Cup all-purpose flour 1/2 Cup whole wheat flour 1/2 Cup toasted wheat germ 2 Teaspoons baking powder 1 Teaspoon pumpkin pie spice 3/4 Teaspoon salt 1/4 Teaspoon baking soda 1 Cup nonfat plain yogurt 3/4 Cup canned pumpkin 1/2 Cup packed brown sugar 2 Tablespoons vegetable oil 1 Large egg 1/2 Cup sweetened dried cranberries --such as craisins 1 Teaspoon grated orange rind cooking spray 1. Preheat oven to 350F. 2. Combine first 4 ingredients in a small bowl; stir with fork. Set aside. 3. Lightly spoon flours into dry measuring cups; level with a knife. Combine flours and the next 5 ingredients (flours through baking soda) in a medium bowl; make a well in center of mixture. Combine yogurt, pumpkin, 1/2 cup brown sugar, oil, and egg; stir well with a whisk. Add to flour mixture, stirring just until moist. Fold in cranberries and orange rind. Spoon batter into a 13 x 9-inch baking pan coated with cooking spray, spreading evenly. Sprinkle with walnut mixture. Bake at 350F for 25 minutes. Cool on a wire rack. Yield: 12 servings. Calories 210 (28% from fat); fat 6.6g (sat 0.9g, mono 1.6g, poly 3.6g); protein 6.2g; carbohydrate 33.5g; fiber 3g; cholesterol 19mg; iron 2mg; sodium 199mg; calcium 112mg. Notes: If you're using a glass baking dish, lower the oven temperature to 325F. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pumpkin Creme Brulee Tart Recipe By :Cooking Light Magazine, November/December 1995, page 146 Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Low Fat Theme - Pumpkin Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup all-purpose flour 3 1/2 tablespoons ice water 1 teaspoon sugar 1/4 teaspoon salt 3 tablespoons vegetable shortening nonstick cooking spray 1 cup unsweetened canned pumpkin 1 cup whole milk 1/3 cup sugar 3/4 teaspoon vanilla 1/2 teaspoon pumpkin pie spice 1/4 teaspoon butter extract 1 dash salt 2 eggs -- lightly beaten 2 egg whites -- large chunks 1/4 cup firmly packed brown sugar Combine 1/4 cup flour and ice water, stirring with a wire whisk until well blended; set aside. Combine remaining flour, sugar, and 1/4 teaspoon salt in a bowl; cut in shortening with a pastry blender or 2 knives until mixture resembles coarse meal. Add ice water mixture, mix with a fork until dry ingredients are moistened. Gently press mixture into a 4-inch circle on heavy-duty plastic wrap. Roll dough, still covered, into an 11-inch circle; chill 10 minutes or until plastic wrap can be easily removed. Remove 1 sheet of plastic wrap; fit dough into a 10 inch round tart pan coated with cooing spray, and remove top sheet of plastic wrap. Prick the bottom and sides of dough with a fork, and bake at 400 oF for 15 minutes. Let cool on a wire rack. Combine pumpkin and next 8 ingredients (pumpkin through egg whites) in a bowl; stir well with a wire whisk. Pour into prepared crust; bake at 350 oF for 40 minutes or until filling is almost set. Let cool 30 minutes on a wire rack; cover loosely, and chill at least 4 hours. Uncover and press the brown sugar through a small wire sieve onto filling. Shield edges of piecrust with aluminum foil; broil 1 minute or until sugar is bubbly. Serve immediately. Yield: 8 servings (serving size: 1 wedge). Calories 207 (29% from fat); protein 5.4g; fat 6.6g (sat 2.3g, mono 2g, poly 1.8g); carbohydrates 31.4g; fiber 1.7g; cholesterol 60mg; iron 1.5mg; sodium 125mg; calcium 61mg. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pumpkin Gingerbread Pie With Cider Lemon Sauce Recipe By :Cooking Light Magazine, November/December 1995, page 148 Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Holidays & Gifts Low Fat Pies, Crusts & Pastry Theme - Pumpkin Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup dried currants 1/4 cup chopped pitted dates 2 1/2 tablespoons minced crystallized ginger 2 tablespoons dark rum 1 teaspoon vanilla 2 egg whites 1 egg 2/3 cup firmly packed brown sugar 1/3 cup molasses 2 cups all-purpose flour 1 1/2 tablespoons ground ginger 1 teaspoon baking soda 3/4 teaspoon ground allspice 1/2 teaspoon salt 1/2 teaspoon ground nutmeg 1/4 teaspoon ground cinnamon 1/4 teaspoon ground cloves 1/8 teaspoon pepper 1 cup unsweetened canned pumpkin 2/3 cup lowfat buttermilk 2 tablespoons vegetable oil 2 tablespoons margarine -- melted nonstick cooking spray --Cider-Lemon Sauce Combine the currants, dates, crystallized ginger, rum, and vanilla extract in a small bowl, and let stand 30 minutes, stirring occasionally. Beat egg whites and egg at medium speed of a mixer until foamy. Gradually add the brown sugar, beating until well-blended. Add the molasses, and beat well. Combine the flour, ground ginger, and next 7 ingredients (flour through pepper), and stir well. Combine pumpkin, buttermilk, oil, and melted margarine, and stir well. Add the flour mixture to egg mixture alternately with pumpkin mixture, and beginning and ending with flour mixture; mix well after each addition. Fold in the rum-dried fruit mixture. Spoon batter into a 9 1/2 inch quiche dish coated with cooking spray. Bake at 375 oF for 55 minutes or until a wooden pick inserted in the center comes out clean; let pie cool for 30 minutes on a wire rack. Serve warm with Cider-Lemon Sauce. Yield: 10 servings (serving size: 1 wedge with about 2 tablespoons sauce). Calories 335 (17% from fat); protein 5.3g; fat 6.5g (sat 1.4g, mono 2.1g, poly 2.3g); carbohydrates 63.9g; fiber 2.3g; cholesterol 22mg; iron 3.1mg; sodium 339mg; calcium 91mg. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pumpkin Pecan Spice Bread Recipe By : Serving Size : 14 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Theme - Pumpkin Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Cups Bread flour 1/2 Cup Whole wheat flour 1 1/2 Tablespoons Butter -- room temperature 1 Teaspoon Salt 1 Teaspoon Pumpkin pie spice 1 Lg Egg 1/2 Cup Milk 1/4 Cup Orange juice 1/2 Cup Canned pumpkin 1/3 Cup Sugar 1/2 Cup Pecan pieces 2 1/2 Teaspoons Active dry yeast Process the ingredients according to the manufacturer's instructions for the basic bread setting. Remove the bread from the bread pan to a rack to cool. Wrap in aluminum foil or a paper bag to store. This is for a 1 1/2 pound loaf. >From: Bread in Half the Time -by Linda West Eckhardt and Diana Collingwood Butts. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 180.7 Total Fat 3.8g Sat Fat 1.2g Carb 31.5g Fib 1.9g Pro 5.4g Sod 175mg CFF 19% * Exported from MasterCook * Pumpkin Pie, Heart Healthy Recipe By :The New American Heart Association Cookbook: 25th anniv Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Holidays & Gifts Low Fat Theme - Pumpkin Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup sugar 1/2 teaspoon ground cinnamon 1/2 teaspoon ground ginger 1/2 teaspoon ground nutmeg 1 Pinch ground cloves 1 1/2 cups canned pumpkin 1 1/2 cups fat-free evaporated milk 1/4 cup brandy 3 large egg whites -- slightly beaten 1 teaspoon vanilla extract 1/2 teaspoon orange zest -- (grated rind of an orange) 9 inch lowfat pie crust -- unbaked Preheat oven to 450 degrees. In a large bowl, combine sugar, cinnamon, ginger, nutmeg and cloves. Add pumpkin, evaporated milk, brandy, egg whites, vanilla and orange zest. Beat until smooth. Pour into pie shell. Bake for 10 minutes. Reduce heat to 325 degrees and bake for 45 minutes, or until a knife inserted in the center comes out clean. Nutrition facts per serving: 216 calories (21% from fat); 6 grams protein, 33 grams carbohydrate, 2 milligrams cholesterol, 5 grams total fat, 1 gram saturated fat, 2 grams polyunsaturated fat, 2 grams monounsaturated fat, 2 grams fiber, 190 milligrams sodium. Source: The New American Heart Association Cookbook: 25th anniversary edition (Times Books, $30). From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pumpkin Puree Recipe By :Jenny Herl Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Theme - Pumpkin Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 small pumpkin -- sliced in half The variety of pumpkin the canning industry uses is not the same as the ones normally sold or grown. I don't know which variety it is. Generally, you want a pie-type pumpkin, which are smaller and somewhat dryer than the large ones grown for carving. When I cook a pumpkin, I slice it in half, scoop out the seeds, put the halves cut side down on a sheet cake pan (lightly oiled), and bake at 350 until they are soft. I then let them cool a bit, scoop out the flesh, and run it through the blender. If you think it's too thin, you could cook it down on top of the stove. Another possibility is to use a butternut or buttercup squash instead, and cut back on the sugar used (since they are naturally sweeter than pumpkin). They have somewhat darker flesh and are dryer than pumpkin. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pumpkin Ravioli Recipe By :Williams & Sonoma Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Theme - Pumpkin Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Flour, All-Purpose 2 Egg Beaters(r) 99% Egg Substitute -- or equiv to 2 eggs 1 Tbsp Water 1 Tbsp Oil 4 Tbsp Pumpkin -- canned 3 Lb Spinach -- finely chopped 1 1/4 cups Nonfat Ricotta Cheese -- or regular 1/2 cups Nonfat Parmesan Cheese -- or regular 1/4 Tsp Nutmeg Salt And Pepper -- to taste Place flour, eggs, water, oil and pumpkin in food processor bowl and pulse until mixture forms a ball. Remove from bowl and knead until smooth. Cover with plastic wrap and let rest 30 min. Saute spinach over med heat until wilted. Drain and cool. In a bowl, combine ricotta, parmesan, nutmeg, salt and pepper; stir in spinach. Set aside. Roll out pasta dough and fill according to the instructions for a hand-crank pasta machine, using the ravioli attachment. Lay ravioli on floured surface or pasta rack to dry. Use immediately or freeze up to 2 months. To cook, boil in lightly salted water for about 3 min or until tender. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 316.7 Total Fat 3.3g Sat Fat 0.4g Carb 48.9g Fib 4.5g Pro 25.6g Sod 225mg CFF 9% * Exported from MasterCook * Pumpkin Spice Bundt Cake Recipe By :Cooking Light Magazine, October 1997 Serving Size : 16 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Low Fat Theme - Pumpkin Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 1/4 cups all-purpose flour 1 tablespoon baking powder 2 1/2 teaspoons ground cinnamon 1 teaspoon baking soda 1 teaspoon ground nutmeg 1/4 teaspoon salt 1 1/2 cups pumpkin puree --fresh or canned 1/2 cup applesauce 1 1/2 cups granulated sugar 1/2 cup stick margarine -- softened 3 large egg whites 2 teaspoons vanilla extract cooking spray 3 tablespoons dark or light brown sugar 1 tablespoon dark rum 1 teaspoon skim milk 3 tablespoons powdered sugar 1. Preheat oven to 350F. 2. Combine first 6 ingredients; set flour mixture aside. Combine pumpkin and applesauce; set aside. 3. Beat granulated sugar and margarine in a large bowl at medium speed of a mixer until well-blended (about 5 minutes). Add egg whites and vanilla, beating well. Add flour mixture to sugar mixture alternately with pumpkin mixture, beginning and ending with flour mixture. Pour batter into a 12-cup Bundt pan coated with cooking spray. Bake at 350 oF for 50 minutes or until a wooden pick inserted in center comes out dean. Cool in pan 10 minutes; remove from pan. 4. Combine brown sugar, rum, and milk in a small saucepan, and cook over low heat until brown sugar dissolves. Remove sugar mixture from heat, and add powdered sugar, stirring with a whisk. Spoon glaze over warm cake. Yield: 16 serving (serving size: 1 slice). The rum glaze will seep into the cake if it's spooned over it while the cake is still warm. CALORIES 248 (12% from fat) FAT 6.1g (sat 1.2g, mono 2.6g, poly 1.9g); PROTEIN 3.7g; CARB 44.8g; FIBER 1.2g; CHOL 0mg; IRON 1.7mg; SODIUM 194mg; CALCIUM 70mg. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quinoa With Vegetables Recipe By :AICR Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup uncooked quinoa 2 cups water 2 teaspoons olive oil 1 cup chopped onion 1 cup chopped red and/or green bell pepper 1 large clove garlic -- minced 10 ounces frozen mixed vegetables 1/4 teaspoon salt or to taste 1/8 teaspoon ground black pepper 1 tablespoon chopped cilantro Rinse quinoa well in a strainer under running water and drain. Place the quinoa and 2 cups water in a 2-quart saucepan; bring to a boil. Reduce heat and simmer, stirring occasionally, until quinoa is translucent (about 10 minutes). Let stand 10 minutes. Drain, if necessary. Meanwhile, heat oil over medium heat in a large skillet. Add onion and peppers and cook, stirring often, until crisp tender (about 4 minutes). Add garlic and cook, stirring, for 30 seconds. Add mixed vegetables, salt and pepper; cook, stirring, until vegetables are tender-crisp, about 5 minutes. Add cilantro and cooked quinoa; heat through. Each of the six servings contains 165 calories and 3 grams of fat, 5 grams fiber Source: "Good Food Good Health sep 1999" From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Red Pepper Bread, Elliot And Sara's Recipe By :Bread Machine Magic (Rehberg & Conway) p. 83 Serving Size : 10 Preparation Time :0:10 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup water 1/4 cup tomato juice 2 tablespoons molasses 2 1/2 cups bread flour 1/2 cup whole wheat flour 1 1/2 teaspoons salt 1 1/2 tablespoons butter -- chopped 1/2 cup minced red bell pepper 1 1/2 teaspoons dried tarragon 1 1/2 teaspoons bread machine yeast Place ingredients in bread pan according to manufacturer's directions. Select regular baking cycle, light crust setting, and start machine. Makes a 1 1/2 pound loaf. From Joanne McAndrews - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Refried Bean Soup #2 Recipe By :Adapted from Southern Living. Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Mexican & Southwestern Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 small onion -- chopped 2 cloves garlic -- minced 1 tablespoon vegetable oil 31 ounces refried beans -- (1 lg can) 16 ounces canned diced tomatoes -- undrained 10 ounces Rotel Tomatoes -- undrained 14 1/2 ounces fat free chicken broth Garnishes: crushed tortilla chips shredded cheese (cheddar or Monterey jack) sour cream Cook onion and garlic in oil in a Dutch oven over medium-high heat, stirring constantly, until tender. Add beans, both tomatoes and chicken broth, stirring until smooth. Be sure to mash the lumps of refried beans until completely dissolved. Bring to a boil, reduce heat, and simmer 15 minutes. Ladle soup into individual soup bowls; top with crushed tortilla chips, cheese, and sour cream. Serve immediately. Description: "An excellent hearty, meatless soup. You won't believe that a soup this easy can taste this good." From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : The Rotel tomatoes (tomatoes with green chilies) provide the perfect seasonings, so don't substitute plain tomatoes for them. This is what we had for dinner tonight........You could really make a light meal out of just the soup, perhaps serving it with quesadillas. I only used a tsp. of oil to make the soup...and used nonfat refried beans of course. I think that would change the nutritional analysis. * Exported from MasterCook * Reggie's Special Mashed Potatoes Recipe By :Reggie Dwork Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Potatoes 1 Shallot -- Diced 1 Clove Garlic -- Minced 1/4 Tsp Dried Rosemary -- Chopped 1 Tbsp I Can't Believe It's Not Butter - Light -- Or Light Margarine 2 Tsp Olive Oil 1/4 cups Nonfat Milk Salt And Pepper -- To Taste Cut and rinse the potatoes (I left the skin on them). Boil them in enough salted water till they are fork tender. Saute the shallot in the olive oil for 1 - 2 minutes add in the minced garlic and saute for another couple of minutes until lightly browned. Add in the rosemary (I ran the rosemary thru an electric coffee mill to mince it finely). Saute another 30 seconds. Drain potatoes and return to same pot to keep warm while you mash them. Add in enough margarine and milk to make the potatoes to your favorite consistency (I like them with some lumps). Add the shallot mixture, mix well. This tasted very good!! Quick and easy and a change from plain ol' mashed potatoes. Entered into MasterCook, created and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Here is a different way to enjoy mashed potatoes. Cal 109 Total Fat 3.6g Sat Fat 0.6g Carb 17g Fib 1.4g Pro 2.4g Sod 36mg CFF 29.3% * Exported from MasterCook * Rice Crust Pizza With Italian-seasoned Chicken Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Cups Cooked Long-Grain Rice 1 Tablespoon Olive Oil 2 Large Egg Whites -- Lightly Beaten 1/2 Cup Grated Fresh Parmesan Cheese Vegetable Cooking Spray 1 Cup Canned Crushed Tomatoes -- Undrained 1 Teaspoon Dried Whole Oregano 1/4 Teaspoon Salt 1/2 Teaspoon Dried Whole Basil 1/8 Teaspoon Pepper 1 Cup Sliced Fresh Mushrooms 1/4 Pound Ground Chicken 1/4 Teaspoon Salt 1/4 Teaspoon Fennel Seeds -- Crushed 3/4 Cup Shredded Nonfat Mozzarella Cheese Preheat oven to 400F. Combine rice, oil, egg whites, and 1/4 cup parmesan cheese in a bowl, and stir well. Press evenly into a 12 inch pizza pan coated with cooking spray. Bake at 400? for 10 minutes; set aside. Combine tomatoes and next 4 ingredients (tomatoes through pepper) in a bowl, and stir well. Spread evenly over prepared crust, and top with mushrooms. Combine chicken, salt, and fennel seeds, and stir well. Drop chicken mixture by teaspoonfuls over pizza. Top with remaining 1/4 cup Parmesan cheese and mozzarella cheese. Bake at 400? for 20 minutes or until crust is lightly browned. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Rice Pilaf With Carrots, Raisins And Orange Zest Recipe By :Vegetarian Gourmet, Spring 1994 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cups Raisins -- Or Dried Apricots, Coarsely Chopped 1 cups Uncooked Basmati Rice 3 cups Nonfat Vegetarian Broth -- Heated 1 cups Chopped Onion 1/2 Tsp Cinnamon 1/2 Tsp Ground Cumin 2 1/2 cups Peeled, Coarsely Grated Carrots Grated Peel Of 1 Orange By Joyce Goldestein Soak dried fruit in water for 10 min. Drain and set aside. Cover rice with cold water and soak for 1 hr. Drain and set aside. Bring vegetable stock to a boil in a med saucepan. Reduce heat to med. Ladle 1 C of stock into a saute pan and add onion. Simmer until onion is soft and translucent, about 15 min. Add spices and cook for 1 min. Add carrots, orange peel and rice and cook for 1 1/2 min. Add remaining 2 C stock and raisins. Cover pan, reduce heat and simmer until liquid is absorbed and rice is tender, about 20 min. Remove from heat and let stand covered, for 10 min. Fluff with a fork and serve warm. Servings: 4 Nutrition according to magazine: Per Serving: Cal 197, Total Fat 1g, Carb 45g, Pro 4g, Sod 122mg From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 258.7 Total Fat 0.5g Sat Fat 0.1g Carb 58.9g Fib 3.2g Pro 5.8g Sod 677mg CFF 1.8% * Exported from MasterCook * Rice Stir-in's Recipe By :USA Rice Federation Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Emerald Isle: Add peas and finely chopped fresh mint to hot, cooked rice Baked, but not Potato: Add crumbled turkey bacon and light sour cream to hot, cooked rice Lemon Zinger: Add lowfat margarine, fresh lemon juice and lemon zest to hot, cooked rice How Sweet It Is: Add cinnamon, sugar and margarine to hot, cooked rice Maui Wowi: Add crushed pineapple and green bell pepper slices to hot, cooked rice Sesame Treat: Add toasted sesame seeds, a couple of drops of sesame oil and thinly sliced green onions to hot, cooked rice Health Nut: Add toasted sesame seeds, carrots, green onions and raisins to hot, cooked rice Dracula's 'Shroom: Add mushrooms and garlic sauteed in margarine to hot, cooked rice Gardener's Delight: Add chopped fresh basil, chopped tomatoes and fresh corn-off-the-cob to hot, cooked rice Leek Freak: Add margarine and cooked leeks to hot, cooked rice Chantilly Rice: Add chanterelles, dried apricots and some toasted almonds to hot, cooked rice Pass the Parmesan, Peas: Add garlic sauteed in margarine, peas and nonfat Parmesan cheese to hot, cooked rice Polish BBQ: Add lowfat kielbasa sausage and barbecue sauce to hot, cooked rice Unkissable Crunch: Add sauteed garlic and onions, and some toasted walnuts to hot, cooked rice Moo Goo Rice: Add sauteed mushrooms, snow peas and sliced water chestnuts to hot, cooked rice Mama Mia: Add tomato basil sauce, cooked zucchini and lowfat turkey Italian sausage to hot, cooked rice. Top with nonfat Parmesan cheese Rice Ole: Ad black beans, minced red onion, chopped bell pepper, chopped cilantro, and vinaigrette to hot, cooked rice Corn on the Range: Add corn and barbecue sauce to hot, cooked rice Hoppin' John: Add black-eyed peas and sliced green onions to hot, cooked rice Veggy Medley: Add garbanzo beans, shredded carrots, some ripe olives, parsley, and lowfat or nonfat ricotta cheese to hot, cooked rice Mock Apple Cobbler: Add sliced apples, cinnamon, brown sugar, some chopped nuts, and vanilla yogurt to hot, cooked rice South of the Border: Add diced tomatoes, sliced green onions, shredded lowfat Monterey jack cheese and chopped cilantro to hot, cooked rice Little Bit of Italy: Add asparagus tips, some toasted pine nuts, red and yellow peppers to hot, cooked rice. Top with nonfat Parmesan cheese U.S.S. Rice: Add naval orange slices, chopped red onions or scallions, and vinaigrette dressing to hot, cooked rice Steam-It-Up: Add steamed zucchini and carrots, margarine, and nonfat Parmesan cheese to hot, cooked rice. Let's Salsa: Add cooked beans, salsa and shredded lowfat or nonfat cheese to hot, cooked rice Trail Blazer: Add yogurt and fresh fruit to hot, cooked rice. Top with granola. Pooh Bear's Favorite: Add lowfat or nonfat milk, raisins, a little sugar and a dash of vanilla to hot, cooked rice. Simmer until thickened. Drizzle with honey. Indian Gold: Cook rice with a pinch of saffron. Add cooked green beans Tea-Time: For extra flavor, toss an herbal tea bag into the water while rice cooks. Beefed-Up Rice: Cook rice in beef broth. Add sauteed onions, some cashews, and raisins. Top with green onions. Rice Worth Crowing About: Cook rice in nonfat chicken broth. Add sauteed onions, mushrooms, green pepper, and some toasted pine nuts. It's Greek to Me: Cook rice in nonfat chicken broth with chopped onion and a clove of minced garlic. Fold in lowfat feta cheese and chopped parsley. Tex-Mex Rice: Saute minced onion, garlic, and bell pepper. Stir in hot, cooked rice and taco seasoning mix. Zest of the Best: Saute uncooked rice, dried currants and orange zest in margarine. Add water and cook until rice is tender. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Any of these could be part of a very quick meal ... a stand alone side dish. --- These sound great....and in a time pinch many would probably be good stirred into couscous too. Thanks Reggie! [WhoMe40@aol.com] * Exported from MasterCook * Rice Tidbits Recipe By :USA Rice Federation Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Did You Know?? Rice can be indefinitely cropped in irrigated fields. Some rice fields are believed to have been continuously cropped for more than 2,000 years. There are over 29,000 grains of rice in one pound (based on long grain white rice). In Japan, rice grains are affectionately called "little Buddhas," to encourage children to eat rice for the rest of their lives. The Greek poet, Sophocles, in 495 BC mentioned rice in The Tragedies. Louis Armstrong signed his autograph "Red Beans and Ricely Yours..." In China, the typical greeting is "Have you had your rice today." The typical answer is "yes". In India, it is said the grains of rice should be like two brothers: close but not stuck together. In Thailand when you call your family to a meal you say, "Eat Rice". The Japan word for cooked rice is the same as the word for meal. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Risotto With Butternut Squash And Sage Recipe By :The Complete Italian Vegetarian Cookbook" by Jack Bishop Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Rice Theme - Pumpkin Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 vegetable bouillon cube -- dissolved in 6 cups boiling water 1 tablespoon extra virgin olive oil 6 teaspoons unsalted butter -- divided use * 1 medium onion -- minced 6 large fresh sage leaves -- minced 1 pound butternut squash -- prepared -- 1/2 small 1/2 cup dry white wine 1 1/2 cups arborio rice 1/2 cup freshly grated Parmigiano-Reggiano cheese or Parmesan cheese -- plus more for table Salt and freshly ground black pepper * Original was 3 tbsp butter Optional: 8 large fresh sage leaves for frying (see note) PREP SQUASH: remove and discard stringy pulp and seeds; peel; cut into 1/2-inch cubes. 1. Bring vegetable broth to a simmer in a medium saucepan. Keep it warm over low heat. 2. Heat oil and 2 tablespoons of the butter in a heavy-bottomed medium pot. Add onion and saute over medium heat until translucent, about 5 minutes. Stir in minced sage and cook 30 seconds to release the flavor. Stir in squash and cook 2 minutes, stirring often to coat the pieces. 3. Add the wine and 1 cup of the warm broth and bring to a boil. Reduce heat to low, cover and simmer until squash is very tender, about 25 minutes. (If the pot runs dry, add more warm broth as needed.) Uncover the pot and cook off any extra liquid. 4. Using a wooden spoon, stir in the rice and cook for 1 minute. Add 1/2 cup of the warm broth and cook, stirring frequently, until the rice absorbs the liquid. Continue adding broth in 1/2-cup increments, stirring, until the rice is creamy and soft but still a bit al dente, about 25 minutes. (Add hot water if you run out of broth.) 5. Remove the pot from the heat and vigorously stir in the remaining 1 tablespoon butter and the 1/2 cup cheese. Add salt and pepper to taste. Divide risotto among individual soup bowls and garnish with fried sage leaves, if using. Serve immediately with more grated cheese passed at the table. Makes 4 servings. Note: You can garnish the risotto with fried sage leaves, if you'd like. To fry sage leaves, heat 2 tablespoons olive oil in a small nonstick skillet until quite hot. Add 8 large whole sage leaves and saute them, turning once, until crisp. Drain on paper towels. Nutritional information (per serving): 513 calories, 16.9 grams fat, 8.3 grams saturated fat, 33 milligrams cholesterol, 241 milligrams sodium, 30 percent calories from fat. From "The Complete Italian Vegetarian Cookbook" by Jack Bishop (Houghton Mifflin). From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : I have not tried this recipe - but it's a jack bishop. I've tried his recipes in the past and can recommend him. Jack uses alot of butter in this recipe. I'd use some - - I usually try about 1 teaspoon per serving.