* Exported from MasterCook * Roast Carrot And Beet Soup Recipe By :Hanneman Oct 1999 Serving Size : 5 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 carrots -- trimmed and halved 2 stalks leafy rib celery -- halved 1 large red onion -- large dice 2 thin ginger slices -- quartered 2 teaspoons unsalted butter -- cut into small -- pieces 2 tablespoons brown sugar 1/2 teaspoon ground mace 2 tablespoons apple juice SOUP: 2 cups defatted chicken broth garlic -- to taste 2 cups water 8 ounces cooked beets -- with juice 1/2 teaspoon dried chervil 2 chicken bouillon cubes 2 tablespoons nonfat half and half -- OR fat-free evaporated milk 1 tablespoon Butter Buds(r) 10 tablespoons Apple and Pear Spicy Chutney with Jalapeno or chunky harvest relish Preheat a gas-grill to medium-high. Place a large piece of heavy duty foil in a large bowl or pan (to support the weight). Center the carrots, celery and onion on the foil. Top with pieces of ginger root. Dot with butter. Sprinkle with sugar and mace. Enclose the vegetables, adding the apple juice before sealing. Roast in a preheated covered grill over medium to medium-high heat for 20 to 25 minutes. Remove vegetable from grill. Allow to cool for about 10 minutes. Puree the vegetables in several batches, adding a small amount of water measured for the soup. Transfer processed vegetable to a 4-quart soup pan. Drain beet liquid into the pan. Puree the last batch of vegetables with the beets. Transfer it to the soup pan. Add the broth and the rest of the water. Season with the chervil and bouillon cubes. Heat until just about to boil. Stir in the milk and the butter buds. Reduce heat to simmer, uncovered about 10 minutes. Serve hot. Garnish with chutney. EACH 2-cup serving with chutney contains 143 cals, 12% cff, 2g fat, 5g fiber. Source: "Lukins Sep 1999" Yield: "10 cups" From Pat_H - - - - - - - - - - - - - - - - - - - Serving Ideas : Half a turkey sandwich; or onion focaccia. NOTES : I love carrot for the color and intense flavor. This recipe was inspired by one that Sheila Lukins published in her September 1999 column, Simply Delicious. She roasted the vegetables with half a stick of butter in the oven (350F for 2 hours) and garnished the soup with sour cream and chives. We used far less butter to roast the vegetables on the grill. REVIEW: Rich flavor that grows in nuance as we eat more. The chutney was a satisfying counterpoint. I'm looking forward to the leftovers. This was lunch and very very good. Afterglow! It looks familiar because it's a take off on Sheila Lukins. * Exported from MasterCook * Roasted Yellow Pepper Spinach Fettuccine Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large yellow peppers -- roasted and chopped 2 tablespoons olive oil -- * 1/2 cup chopped parsley salt and pepper 2 garlic cloves -- minced 3 tablespoons basil vinegar 1 tablespoon fresh basil 1 cup freshly grated parmesan 1/2 cup roasted pine nuts 4 scallions -- sliced -- 1 pound high quality 1 pound spinach fettuccine * Original was 1/4 cup olive oil Place the peppers in a bowl and add the oil, parsley, salt, pepper, garlic, vinegar, and basil. Marinate overnight in the refrigerator. A few hours before serving, remove from the refrigerator and let sit at room temperature. Cook the pasta and drain. Immediately toss with parmesan cheese. Add the marinated peppers and mix well. Garnish with the scallions and pine nuts and serve immediately. Description: "This recipe makes a great side dish, especially when served with turkey. The flavors blend together well and provide a nice change from the typical mashed potatoes." From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Rotisserie Turkey Breast Salad With Black Bean Vinaigrette Recipe By :Hanneman, Riverside, CA 1999 Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salad Dressings Salads Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- SALAD: 4 ounces roasted turkey breast 2 cups romaine lettuce -- torn 1 cup watercress 1/3 cup fresh cilantro leaves 1/4 cup shredded carrot 1/4 cup shredded yellow zucchini 1/2 cup cherry tomatoes coarsely ground black pepper 1/2 cup Black Bean Vinaigrette -- see recipe 2 Krusteaz Fat Free Cranberry Orange Muffin -- optional Slice the turkey, then shred into bite-sized pieces. Place in a serving bowl and mix well with most of the vinaigrette: reserve about 2 tablespoons. Top with the lettuce leaves, watercress (mostly leaves), and cilantro; shredded carrot, squash and tomatoes. Coarsely grate black pepper on top. Drizzle the remaining (2 tablespoons) of the vinaigrette on top. Do no mix. Chill in the refrigerator for 1 or 2 hours. To serve, remove from the refrigerator and toss. Let stand at room temperature for 10 to 15 minutes. Serve with a muffin or fruited quick-bread. PER SERVING with muffin: 270 cals, 14% cff, 4g fat, 4g fiber; without muffin: 130 cals, 28%cff, 4g fat, 2g fiber. S(Collection): "http://home.earthlink.net/~kitpath/" - - - - - - - - - - - - - - - - - - - Serving Ideas : Lowfat (Krusteaz) Orange and Cranberry Muffins NOTES : The taste sensation in this salad is the black bean vinaigrette -- a blend of olive oil and Asian black bean sauce, ginger, garlic, and mirin. Used as a marinade, it transforms cooked meats into something totally unrelated to yesterday's dinner or a deli sandwich. Consider taking this salad to a pot luck and bring copies of the recipe. Tested by Pat Hanneman (Oct 1999) We had this for lunch yesterday and it was special. * Exported from MasterCook * Russian Mushroom Stro-grit-off Recipe By :Home Matters Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Tbsp Butter Or Margarine 4 Cups Sliced Mushrooms 1 Cup Cooked Grits -- Warm 1 Tbsp Onion Bouillon Powder 2 Cups Light Sour Cream 1 Tsp Garlic Powder 1 Tbsp Soy Sauce, Low Sodium -- Or Light Tamari Soy Sauce 1 Dash Paprika 12 Oz Egg Noodles, No Yolks Wide - Cooked And Drained Heat butter in large skillet. Saute mushrooms. While mushrooms are cooking, place grits, bouillon and 1 cup sour cream in blender or food processor and blend or beat until creamy. Add garlic powder and tamari, blending thoroughly. Thin with sour cream to desired consistency. When mushrooms are soft, pour sour cream mixture into skillet. Stir to mix. Let mixture heat slightly. Toss with noodles and sprinkle with paprika. Serves 6. From Reggie and Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sausage And Spinach Panini Recipe By :Cooking Light Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Spreads & Sandwiches Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Vegetable Cooking Spray 4 Ounces Italian Flavored Turkey Sausage Link -- Cut Crosswise 4 Cups Torn Spinach 2 French Rolls 1 Garlic Clove -- Halved 1 Teaspoon Olive Oil 1/8 Teaspoon Ground Red Pepper 1 Dash Salt Place a large nonstick skillet coated with cooking spray over medium heat until hot. Add sausage, and cook 10 minutes, turning occasionally. Remove sausage from skillet; carefully slice each piece in half lengthwise, cutting to, but not through, other side. Open the halves, laying sausage flat. Return sausage to skillet, placing cut sides down; cook 2 minutes or until sausage is done. Remove sausage from skillet; set aside, and keep warm. Add spinach to skillet; cover and cook 2 minutes or until wilted. Remove spinach from skillet; set aside, and keep warm. Slice each french bread roll in half horizontally. Rub cut sides of bread with garlic halves, and brush with olive oil. Coat skillet with cooking spray, and place skillet over medium-high heat until hot. Arrange bread, cut sides down, in skillet, and cook for 1 minute or until toasted. Divide spinach between bottom halves of bread, and sprinkle with pepper and salt. Top each sandwich with sausage, and cover with top halves of bread. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sekiban (Red-cooked Festival Rice) Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Low Fat Oriental Rice Theme - Japan Vegan Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Adzuki beans 1 Lb Japanese sweet rice 1 Tsp Black sesame seeds 1 Tsp Salt 1/4 Tsp Soy Sauce, Low Sodium A day before you plan to serve, place the beans in a colander or sieve & wash them under cold running water. Then transfer them to a 2 qt pan, cover with 4 cups of cold water & bring to a boil over high heat. Reduce the heat to its lowest point & simmer the beans uncovered for 45 minutes, until they are tender but still intact. Drain the beans through a large sieve or colander set over a large mixing bowl. Reserve the liquid & cover the beans with cold water in another bowl. Cool to room temperature. Stirring with a large spoon, wash the rice in a large colander under cold running water until the draining water runs clear. Drain thoroughly & add the rice to the reserved bean liquid. Soak for 8 hours or overnight, covered, in the refrigerator. Drain the rice, discard the soaking liquid & combine the rice and 1 c beans in a bowl. Steam the rice & beans in an Oriental steamer, or put them in a colander & set the colander in a large pot filled with 1 1/2" water. Bring the water to a boil over high heat, cover the pan tightly, & steam for 40 minutes, replenishing the water in the pot if it boils away. Meanwhile, heat a small skillet over high heat until a drop of water flicked across its surface evaporates instantly. Add the sesame seeds &, shaking the pan gently, cook 2 to 3 minutes, until the seeds are lightly toasted. Transfer the seeds to a small bowl and toss with 1 tsp salt & 1/4 tsp soy sauce. Transfer the steamed rice & beans to a large serving bowl or individual bowls. Serve hot or at room temperature as a sweet course with kuri fukume-ni. Sprinkle with the sesame seeds before serving. In Japan sekiban is a festive dish, served at weddings or birthdays. "Foods of the World" Recipes: The Cooking of Japan. Time/Life Books. Posted by Earl Cravens From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 495.4 Total Fat 1.1g Sat Fat 0.3g Carb 101.9g Fib 9.3g Pro 18.6g Sod 369mg CFF 2.1% * Exported from MasterCook * Serving Size Scenarios Recipe By :Vegetarian Times, Nov 1999 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Here is a good way to judge the size of foods. 3 1/2 oz tofu = the size of 4 ice cubes 1 Cup mashed potatoes = the size of a fist 1/2 Cup vanilla lowfat ice cream = the size of a computer mouse 1/8th of a 9" pumpkin pie = the size of a cake server 1 Cup cooked spaghetti = the size of 1/2 grapefruit 3 1/2 fl oz white wine = the size of 1/2 small wine glass 1 oz lowfat cheddar cheese = the size of 4 dice 1 thin slice whole wheat bread = the size of a CD case 1 Cup cooked brown rice = the size of a tennis ball 1/2 Cup stuffing = the size of 1/2 med apple From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sizzling Steak Fajitas Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 Pound Flank Steak 2 Teaspoons Ground Cumin 2 Teaspoons Chili Powder 1/4 Teaspoon Salt 1/8 Teaspoon Garlic Powder 1/8 Teaspoon Black Pepper 1/8 Teaspoon Ground Red Pepper 4 Flour Tortillas 1 Teaspoon Vegetable Oil 2 Cups Sliced Onion 1/3 Cup Green Bell Peppers -- Julienned 1/3 Cup Red Bell Peppers -- Julienned 1/3 Tablespoon Lime Juice 1/4 Cup Fat-Free Sour Cream Green Salsa -- Optional Cilantro Sprigs -- Optional Trim fat from steak. Slice steak diagonally across grain into thin strips. Combine steak and next 6 ingredients (steak through pepper) in a zip top heavy duty plastic bag; seal bag, and shake well to coat. Heat the tortillas according to package directions. Heat oil in a large nonstick skillet over medium-high heat. Add steak, onion, and bell peppers; saute 6 minutes or until steak is done. Remove from heat; stir in lime juice. Divide mixture evenly among warm tortillas, and roll up. Serve with sour cream. Garnish with green salsa and cilantro sprigs, if desired. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Smart Substitutions Recipe By :Family Circle, 4/97 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- When the recipe calls for: 1 sq unsweetened chocolate You may substitute: 3 Tbsp unsweetened cocoa powder AND 1 Tbsp butter or margarine When the recipe calls for: 1 Cup sifted cake flour You may substitute: 1 Cup LESS 2 Tbsp all-purpose flour When the recipe calls for: 2 Tbsp flour, for thickening You may substitute: 1 Tbsp cornstarch When the recipe calls for: 1 tsp baking powder You may substitute: 1/4 tsp baking soda PLUS 1/2 tsp cream of tartar When the recipe calls for: 1 Cup corn syrup You may substitute: 1 Cup sugar AND 1/4 Cup additional liquid of same kind used in recipe When the recipe calls for: 1 Cup honey You may substitute: 1 1/4 Cup sugar AND 1/4 Cup additional liquid of same kind used in recipe When the recipe calls for: 1 Cup buttermilk You may substitute: 1 Tbsp vinegar or lemon juice PLUS enough milk to make 1 Cup When the recipe calls for: 1 Cup sour cream, for baking You may substitute: 1 Cup plain yogurt When the recipe calls for: 1 Cup packed brown sugar You may substitute: 1 Cup granulated sugar PLUS 2 Tbsp molasses When the recipe calls for: 1 tsp lemon juice You may substitute: 1/4 tsp vinegar When the recipe calls for: 1 Cup tomato juice You may substitute: 1/2 Cup tomato sauce AND 1/2 Cup water When the recipe calls for: 2 Cups tomato sauce You may substitute: 6 oz can tomato paste AND 1 Cup water When the recipe calls for: 1 Tbsp snipped fresh herbs You may substitute: 1 tsp dried herbs From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Smoked Salmon Caper Dill Pasta Salad Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Pasta Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cups chicken broth -- Swanson's 99% Fat Free 1 cups fat-free sour cream 2 Tbsps lemon juice 1/3 cups fresh dill -- chopped 2 Tbsps onion -- minced 1/4 tsp salt 1/4 tsp pepper 12 ozs pasta -- bowties, 4 cups uncooked. 1 lg cucumber -- diced 1 lg tomato -- diced (can use 2) 5 ozs smoked salmon -- cut in small pieces 1/4 cups fresh chives -- minced 1/4 cups capers Cook pasta according to package directions. Drain and rinse with cold water. Drain again. Place pasta in large bowl. Whisk first 7 ingredients together, adding enough chicken broth to make a pourable mixture. Toss with cooked pasta and next 5 ingredients. Cover and chill. Can garnish with dill sprigs if desired. Description: "A real showstopper." Source: "Goodness Sept. Oct. 1999" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : The original recipe called for 2 cucumbers. It also called for mixing the sour cream with 1/2 cup vegetable oil instead of chicken broth. You may not need the entire amount of broth to thin the sour cream. Could use half fat free and half reduced fat sour cream. Or, could try a mixture of FF sour cream an nonfat plain yogurt. This would also be good with white albacore tuna canned in water. Drain and flake before using. This is out of this world delicious. A definite keeper. I think this is my first post to this list...please forgive me if I don't know all your rules yet. * Exported from MasterCook * Soy Sauce Plus Recipe By :Kikkoman Soy Sauce Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Information, Tips, Misc. Low Fat Oriental Theme - Japan Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Use this chart as a guide to explore new flavor combinations and create your own recipes. Start with small amounts of each ingredient and then adjust to your own taste preferences. Kikkoman Soy Sauce and lemon or lime juice Uses: Toss with cold noodles, green salads or use as a dipping sauce Kikkoman Soy Sauce and prepared Italian salad dressing Uses: Marinate chicken, pork or fish Kikkoman Soy Sauce and hot pepper sauce Uses: Use as dipping sauce for grilled beef or chicken, and vegetables for fajitas Kikkoman Soy Sauce, minced garlic and grated lemon peel Uses: Add to sautes of chicken or shrimp Kikkoman Soy Sauce and prepared ranch salad dressing Uses: Toss with cooked pasta and fresh vegetables from the salad bar Kikkoman Soy Sauce, olive oil and herbs Uses: Use to flavor seasonal vegetables Kikkoman Soy Sauce, sliced green onions and hot pepper sauce Uses: Season scrambled eggs or omelets Kikkoman Soy Sauce and small amount of liquid smoke Uses: Marinate boneless pork or turkey and then roast Kikkoman Soy Sauce, hot-sweet mustard and fresh orange juice Uses: Toss with chicken or tropical fruit salads From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Special Poached Pears With Gingered Cream Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- zest from 1 lemon 1 cup dry white wine 2 tablespoons sugar 2 tablespoons honey 1 split vanilla bean 1 cinnamon stick 1/8 teaspoon ground ginger 6 Bosc pears juice from 2 lemons -- with 1 tablespoon reserved 1 cup fat free half and half cream ground ginger to taste In a large heavy saucepan combine the lemon zest, wine, sugar, honey, vanilla bean, cinnamon stick, ginger, and 2 cups water. Bring mixture to a boil, then reduce heat. Simmer for 5 minutes. Peel the pears carefully, leaving the stems intact. Roll the peeled pears in the lemon juice, making sure to coat them thoroughly. Place the pears in the liquid and cook for 25-35 minutes, flipping the pears every so often, until the pears are soft. Remove pan from the heat and let the pears cool for an hour in the syrup. Remove the pears from the pan and place in a serving dish with the stems up. Return the syrup to the stove and cook until it is reduced to 1 cup. Add the lemon juice and mix. Pour the syrup over the pears and chill overnight. Whip the cream and desired amount of ginger until fluffy. Serve along side the pears. Description: "I prefer pears prepared very simply in order to let their wonderful flavor and aroma dominate. This dish accentuates the pear flavor but is interesting enough to tempt even the most sophisticated palates. You can serve the pears without the cream if desired." From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Hash Browns Recipe By :Cooking Light Serving Size : 5 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons Olive Oil 1 Teaspoon Paprika 3/4 Teaspoon Chili Powder 1/2 Teaspoon Salt 1/4 Teaspoon Ground Red Pepper 1/8 Teaspoon Black Pepper 6 1/2 Cups Baking Potatoes -- Diced Vegetable Cooking Spray Preheat oven to 400F. Combine first 6 ingredients in a large bowl; stir well. Add potatoes; stir well to coat. Place potatoes in a single layer on a cookie sheet coated with cooking spray. Bake at 400F for 30 minutes or until browned. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sprouts Warning Recipe By :Copyright 1999 Nando Media Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Our Century, Nando's in-depth look at the 20th century FDA orders new growing methods to make sprouts safer Copyright 1999 Nando Media Copyright 1999 Associated Press By LAURAN NEERGAARD WASHINGTON (October 26, 1999 10:55 a.m. EDT http://www.nandotimes.com) - Crunchy raw sprouts are full of nutrition - but they may also carry dangerous bacteria that can cause food poisoning. To make sprouts safe to eat again, the government has ordered farmers to use new growing methods. The Food and Drug Administration warned Americans last summer not to eat alfalfa, clover and other types of sprouts after confirming that bacteria-laden sprouts caused at least 1,300 illnesses in recent years. Other research, however, estimates that many more people - up to 20,000 - may have been sickened. Even healthy people can become ill from sprouts tainted with salmonella or E. coli. But high-risk people - including children, the elderly and people with weakened immune systems because of cancer, AIDS or other conditions - could contract life-threatening infections. FDA senior science adviser Bob Buchanan reiterated the consumer warning Monday but said the government will re-examine its advice in a few months to see if the new growing standards, issued Monday, have made sprouts safer. "We are not recommending the consumption of raw sprouts" yet, Buchanan said. But if the safety standards are followed, "this will greatly decrease any kind of risk associated with the product." Growers are not doing anything wrong, Buchanan stressed. Instead, the very conditions that cause seeds to germinate - warm temperatures, with lots of water and nutrients - also spur bacteria growth. Most outbreaks in sprouts have been traced to seeds laden with bacteria that flourish and multiply under the growing conditions necessary for sprouts. (When the same seeds are used for regular crops grown in the hot sun, the germs die off.) The FDA's new standards are simple ones that some sprouts growers already follow voluntarily: Farmers should cultivate seed under sanitary conditions, including limiting the amount of manure used on crops whose seed will be harvested for sprouts and ensuring irrigation water is clean. Sprouts growers should disinfect all seed with an FDA-approved method such as a mild bleach solution to reduce surface bacteria. The most critical step: Test the irrigation runoff after watering sprouts. If bacteria are present 24-48 hours after the seeds germinate, the germs will get in the water. So testing leftover water will warn growers if a batch is contaminated before the sprouts are sold, Buchanan said. Test results take about 48 hours, but sprouts typically take four days to grow before harvesting. So if growers test on time, they will know the results before deciding whether to harvest each batch. The FDA developed the standards in conjunction with food scientists at several universities and the International Sprout Growers Association. The association did not return a call seeking comment. The FDA is giving growers 60 days to implement the standards, and then will send out inspectors to ensure they are followed. http://www.nandotimes.com/healthscience/story/0,1080,500049743-500081483-500 249545-0,00.html - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Squash And Black Bean Stew With Tomatoes And Green Beans Recipe By :Marie Simmons Cooking for Health Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Theme - Pumpkin Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 large onion -- chopped 2 garlic cloves -- minced 1 tablespoon chili powder 1 1/2 teaspoons ground cumin 28 ounces canned tomatoes in juice -- diced 2 pounds Kabocha or butternut squash -- see directions 4 ounces green beans -- 1-inch pieces 2 cups canned black beans -- rinsed and drained -- (15-16 oz) 1 tablespoon minced seeded jalapeno chili 1/2 cup chopped fresh cilantro Halve the squash, seed and peel it; cut into 1-inch pieces. Heat oil in heavy large pot over medium heat. Add onion and saute until tender and golden, about 7 minutes. Add garlic, chili powder and cumin and stir 1 minute. Add tomatoes with juices; bring to boil. Stir in squash and green beans. Reduce heat; cover and simmer until vegetables are almost tender, about 12 minutes. Stir in black beans and jalapeno. Cover and simmer until vegetables are tender, about 5 minutes longer. Stir in cilantro. Season with salt and pepper. Per serving: calories, 185; total fat, 3 g; saturated fat, 0.5 g; cholesterol, 0 Source: "Bon Appetit October 1999" From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Squash Rings With Honey Soy Glaze Recipe By :Bon Appetit, Cooking for Health, 10/99 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Theme - Japan Theme - Pumpkin Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Nonstick vegetable oil spray 2 acorn squash -- 1 1/4 - 1 1/2 each 3 tablespoons honey 1 tablespoon low sodium soy sauce 2 teaspoons rice vinegar 1 1/2 teaspoons fresh ginger -- minced peeled 1 garlic clove -- minced Preheat oven to 450F. Line large baking sheet with foil. Spray with nonstick vegetable oil spray. Cut off both ends of each squash. Cut each squash crosswise into 4 rings. Scoop out seeds and discard. Place squash rings in single layer on prepared baking sheet. Cover baking sheet tightly with foil. Bake until squash begins to soften, about 15 minutes. Meanwhile, whisk next 5 ingredients in small bowl to blend. Remove foil from squash. Brush half of honey mixture over squash. Sprinkle with salt and pepper. Bake uncovered 10 minutes. Brush remaining honey mixture over squash; continue to bake until squash is brown, tender and glazed, about 10 minutes. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : On the Epicurious site....seemed to get good reviews.... * Exported from MasterCook * Steamed Pearl Balls Recipe By :Cooking Light Serving Size : 14 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup Long-Grain Brown Rice -- Uncooked 1/2 Pound Ground Chicken 1/2 Cup Mushrooms -- Finely Chopped 1/2 Cup Minced Green Onion 1 Tablespoon Low-Sodium Soy Sauce 2 Teaspoons Cornstarch 1 Teaspoon Minced Ginger 1/2 Teaspoon Sugar 1/2 Teaspoon Dark Sesame Oil Steamed Green Cabbage Leaves Place 1/2 cup rice in a bowl; cover with water to 1 inch above rice, and let stand 1 hour. Drain rice well; place rice in a shallow dish, and set aside. Combine chicken and next 7 ingredients (chicken through oil) in a large bowl; stir well. Drop chicken mixture by rounded tablespoons into rice, rolling to form rice coated balls. Line a bamboo steamer with steamed cabbage leaves. Place balls 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 and steam balls 20 minutes or until rice is tender. Remove balls from steamer. Note: lining the bamboo steamer with steamed green cabbage leaves keeps the balls from sticking. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stir Fry With Peanut Sauce Recipe By :Jenny Herl Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Sauces & Gravies Theme - Japan Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tbsp peanut butter 1 1/2 tablespoons low sodium soy sauce 1 1/2 tbsp rice wine vinegar 1 tbsp brown sugar 1 clove garlic -- minced 1 tsp fresh ginger root -- grated 1/8 tsp dried hot red peppers -- or to taste 1 lb vegetables -cut for stir fry -- see Notes 5 oz Mori-nu lite firm tofu -- drained and cubed 1/2 tbsp cornstarch -- mixed with 1 tbsp water 2 cups cooked brown rice Mix together the peanut butter, soy sauce, rice vinegar, brown sugar, garlic, ginger and dried peppers for the sauce. Set aside. Stir "fry" vegetables in wok in about 1/4 cup water or broth, for about 2 1/2 minutes. Add tofu and cook about 1 minute more. (Add more water if needed.) Add sauce and cook about 1 minute. Mix in the cornstarch/water mixture and cook until thickened. Serve over hot rice. Makes 2 servings. Per serving: 475 Cal, 7.7 g fat (13% cff), 13 g fiber, 19.7 g protein 580 mg sodium From Jenny Herl - - - - - - - - - - - - - - - - - - - NOTES : I usually use one of the frozen stir fry blends if I'm in a hurry, or, if I have more time, I cut up a mixture of carrots, onion, broccoli, snap peas, mushrooms, bok choy, red or green peppers, water chestnuts---basically, whatever I have on hand, always including either carrots or red pepper for color. We had stir fry last night for dinner. Wednesdays and Thursdays are always a challenge since I don't have lots of time to cook. Tonight, for example, I'll get home about 5, hopefully, and have to be at church by 6:10. Won't get back home until around 10pm. * Exported from MasterCook * Strawberry Cornbread Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cups All-Purpose Flour 3/4 cups Yellow Cornmeal 1/4 cups Sugar 4 Tsp Baking Powder 1 Tsp Salt 1 Egg 1 cups Buttermilk 2 Tbsp Butter -- Melted 3/4 cups Strawberry Jam Heat oven to 375F. Grease 9 x 9 x 2-inch pan. Combine flour, cornmeal, sugar, baking powder, soda and salt in a large shallow bowl until mixture is well blended; make a well in the center. In a large measuring cup, whisk together the egg, buttermilk and melted butter. Pour buttermilk mixture into well, and stir the ingredients together just until evenly moistened; do not over mix; batter should be lumpy. Spoon batter into prepared baking pan, spreading evenly into corners with rubber spatula. With a spoon, drop strawberry jam in dollops over the top of the batter, spacing them evenly. Bake for 30 to 35 minutes or until the top is lightly browned. From Reggie and Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sushi 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 cups water SEASONING: 1/3 cup rice vinegar 1 1/2 tablespoons sugar 3/4 teaspoon salt 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 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. Meanwhile, in a small stainless-steel saucepan, combine the vinegar, sugar and salt. Bring to a boil over moderate heat, stirring to dissolve the sugar. Let the mixture cool. Turn the cooked rice out into a large shallow wooden bowl or onto a work surface and spread it out in an even layer. Fan the rice to cool it and dissipate the steam. As you fan, pour half of the vinegar mixture over the rice; use a spatula to gently toss and evenly season the rice. Add the remaining vinegar mixture; continue to toss and turn the rice gently while fanning until the steam is gone. Cover the cooled rice with a well moistened cotton cloth (not plastic wrap) and set aside until ready to use MAKE AHEAD The rice can stand at room temperature, covered, for up to eight hours. The vinegar and salt preserve the rice and prevent fermentation. Do not refrigerate. EACH 1/2-CUP 138 CALS, 1% CFF (<1G FAT, 1G FIBER) Description: "MAKES ABOUT 5 1/2 CUPS" Cuisine: "Japanese" Source: "Food and Wine 1997 (Annual)" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : To turn Japanese Rice into sushi rice, simply cook the rice with a little less water and flavor it with vinegar, sugar and salt. * Exported from MasterCook * Sweet And Sour Balsamic Dipping Sauce Recipe By :Kikkoman Serving Size : 1 Preparation Time :0:25 Categories : Dips Eat-Lf Mailing List Low Fat Oriental Sauces & Gravies Theme - Japan Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups Balsamic Vinegar 1/3 cups Sugar 4 Tsp Minced Garlic 1 1/2 Tsp Minced Fresh Ginger Root 1/4 cups Kikkomann Teriyaki Baste And Glaze -- Note 1 Note 1: Kikkomann Teriyaki Baste and Glaze is a thick sauce Italian balsamic vinegar and Japanese teriyaki sauce make an unusually tasty combination. In med saucepan, cook vinegar over high heat until reduced by half, about 6 min. Stir in sugar, garlic and ginger; reduce heat to med-low and simmer 5 min, or until sauce coats back of spoon and has consistency of light syrup. Stir in teriyaki baste & glaze; cook 1 min longer. Remove from heat; cool to room temp. Serve with egg rolls, pot stickers or chicken nuggets. (Sauce may be covered and refrigerated up to 2 weeks. Bring sauce to room temp before serving.) Makes about 1 C Prep Time: 10 min Cook Time: 15 min Tip: Season roast potato chunks with this sauce, stirring it in the last few minutes of roasting. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet Pepper Squash Bake Recipe By :Cooking Light, October 1994, page 134 Serving Size : 4 Preparation Time :0:05 Categories : Casseroles Eat-Lf Mailing List Low Fat Theme - Pumpkin Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Teaspoon olive oil 2 Cups chopped red bell pepper 1 Cup chopped onion 2 Cloves garlic -- minced 1/2 Cup no-salt-added chicken broth 1 Teaspoon dried basil 1/2 Teaspoon salt 1/8 Teaspoon crushed red pepper 3 Cups cooked spaghetti squash Vegetable cooking spray 1/2 Cup reduced-fat sharp cheddar cheese -- (1 ounce) finely shredded Heat oil in a large nonstick skillet over medium-high heat. Add bell pepper, onion, and garlic; saute 3 minutes. Add broth and next 3 ingredients; cook 4 minutes or until liquid almost evaporates, stirring frequently. Remove from heat; stir in squash. Spoon mixture into a 1-quart casserole coated with cooking spray; sprinkle with cheese. Bake at 350F for 15 minutes or until thoroughly heated. Yield: 4 servings (serving size: 1 cup). From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Teriyaki Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Low Fat Oriental Sauces & Gravies Theme - Japan Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup Soy Sauce, Low Sodium 1/4 Cup brown sugar 3 Cloves garlic 1/8 Teaspoon ginger 1/4 Cup apple juice Mix and enjoy! I've used orange juice in a pinch and it made no difference that I could tell. Source: "From Frozen Assets (Robert E Clarke)" >From: Mary Lord Bisquick_Recipes From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Thai Garlic Prawns Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 Cloves Garlic -- Crushed 2 Tablespoons Minced Coriander Root 2 Tablespoons Fish Sauce 1 1/2 Tablespoons Brown Sugar 1/2 Teaspoon Pepper 1 1/4 Pounds Cleaned Prawns Oil For Frying Juice Of 1 Lemon Perhaps the vast quantity of coriander root in this Thai version has magical properties because the after-math doesn't seem to be severe. Prepare a marinade by mixing together garlic, washed and minced coriander root, fish sauce, brown sugar and pepper. Add shelled and cleaned prawns and leave to marinate for 15-30 minutes. Heat 2 tablespoons oil in a frying pan, add the prawns and their marinade and stir-fry for 3-4 minutes or just until the prawns are pink. Stir in the juice of a lemon and serve immediately with rice and sliced tomatoes and cucumber. >From an article by Meryl Constance in The Sydney Morning Herald, 7/20/93. Courtesy Mark Herron. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Thai Tofu And Winter Squash Stew Recipe By :Cooking Light Magazine, January/February 1999, page 137 Serving Size : 5 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Soups & Stews Theme - Pumpkin Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons roasted peanut oil -- divided -- OR vegetable oil 2 cups leeks -- thinly sliced 1 tablespoon fresh ginger -- minced peeled 3/4 teaspoon serrano chile -- up to 1 1/2 -- finely chopped seeded 2 cloves garlic -- minced 3 tablespoons less sodium mushroom-flavored soy sauce -- OR low-sodium soy sauce 1 tablespoon curry powder 1 teaspoon brown sugar 3 cups water 2 cups butternut squash -- (1 lb) -- cubed peeled 1/2 teaspoon salt 1 can light coconut milk -- (14 oz) 1 package reduced-fat firm tofu -- drained, cut into -- 1/2" cubes 1 tablespoon fresh lime juice 5 cups hot cooked basmati rice 1/4 cup finely chopped dry-roasted peanuts 1/4 cup cilantro -- chopped fresh Heat 1 tablespoon oil in a Dutch oven over medium-high heat. Add leeks; saute 3 minutes. Add ginger, serrano, and garlic, and saute 1 minute. Stir in soy sauce, curry, and sugar. Add water, squash, salt, and coconut milk; bring to a boil. Reduce Preheat and simmer 15 minutes. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add tofu; saute 12 minutes or until golden brown, stirring occasionally. Add tofu and juice to squash mixture. Serve over rice; sprinkle evenly with peanuts and cilantro. Serving size: 1 1/4 cups stew and 1 cup rice CALORIES: 476 (27% from fat); FAT: 14.5g; PROTEIN: 13.1g; CARB: 74.7g; FIBER: 3.9g; CHOL: 0mg; IRON: 4.5mg; SODIUM: 512mg; CALC: 138mg From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Thanksgiving Green Bean Casserole Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 20 ounces frozen green beans 2 cloves minced garlic 2 minced shallots 1 cup sour cream salt and pepper 1 teaspoon crumbled marjoram 2 tablespoons butter -- melted 1 cup soft bread crumbs Cook the green beans with the garlic or shallots on the stovetop or in the microwave following the instructions on the label. Place the mixture in a baking dish. Mix the salt, pepper, and marjoram with the sour cream and place over the top of the green beans. Mix the bread crumbs with the melted butter and sprinkle over the top of the sour cream. The beans can be made ahead of time to this point and reheated at room temperature. Bake at 350 degrees for 20 minutes, or until the bread crumbs are golden. Description: "This recipe is sacred in many homes on Thanksgiving. My version is a little bit different than the ones commonly served in many home. I prefer a bread crumb topping to fried onions or potatoes, but you can top this casserole with either of those." From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Thanksgiving Side Dish Suggestions Recipe By :www.parentsplace.com/fun/thanksgiving Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Holidays & Gifts Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** POTATO RECIPES Rosemary Roquefort Red Potatoes Low Fat Mashed Potatoes Healthy Scalloped Potatoes Parmesan Potato Casserole Lemon Pepper Garlic Potatoes Savory Potato Chive Souffle Mashed Potatoes with Caramelized Onions Buttermilk Bacon Mashed Potatoes Mashed Potatoes MIXED POTATO AND VEGETABLE RECIPES Horseradish Mashed White and Sweet Potatoes Julienned Potatoes and Celeriac with Leeks Potato Parsnip Puree Scalloped Potatoes and Peppers Mashed Potatoes, Leeks, and Scallions Scalloped Potatoes and Turnips Mashed Banana Squash and Potatoes Mashed Potatoes with Mushrooms and Leeks RICE, WILD RICE, AND PASTA RECIPES Wild Rice and Grapes Rice with Toasted Almonds Roasted Yellow Peppers Spinach Fettuccine Scalloped Oysters http://www.parentsplace.com/fun/thanksgiving/gen/0,3476,10323,00.html From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tofu Turkey Recipe By :Cheese Factory Restaurant Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Holidays & Gifts Low Fat Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Tofu Turkey: 2 packages water packed extra firm tofu olive oil --- Marinade: 3 tablespoons vegetarian chicken-flavored powder 3 cups boiling water 1/2 tablespoon pickling spices 1/2 teaspoon dried rosemary -- crumbled 1/2 teaspoon dried thyme -- crumbled 1/2 teaspoon dried marjoram -- crumbled 1/2 teaspoon dried sage -- crumbled 1/2 teaspoon coarsely ground black pepper 1 clove garlic -- thinly sliced 3 tablespoons vegetable oil Prepare Tofu Drain tofu of all water and press tofu blocks firmly with cheese cloth or paper towel to remove excess water. Cut each block into desired shape: Tofu Triangles - Turn block on side and cut into 4 1/4's. You can cut into 1/8's for thinner crispier texture. Turn back up face and cut across each diagonal to make 4 triangles. Tofu Strips -Turn block on side and cut into 4 1/4's. You can cut into 1/8's for thinner crispier texture or halves for thicker chunkier texture. Turn back up face and cut in half one way and 1/4's the other way to get strips. Tofu Slabs - Turn block on side and cut into 4 1/4's. You can cut into 1/8's for thinner crispier texture or halves for thicker chunkier texture. Then face up cut in half on the short horizontal to make squares. The best preparation is to deep fry in olive or vegetable oil for a chewy meaty texture. For a low fat option bake for 45 minutes on one side and 15 minutes on the other at 350 degrees F. Add to marinade. Prepare Broth Dissolve vegetarian chicken-flavored powder in boiling water. Add pickling spices, rosemary, thyme,sage, marjoram, pepper, garlic and oil. Add tofu to marinade and let sit in fridge for the following amount of time: Tofu Triangles - 35 minutes Tofu Strips - 45 minutes Tofu Slabs - 1 hour If you have cut your tofu to the chunky option you will need to add another 30 minutes to the above times. Experiment with to get the flavor to your own taste. The Dinner Drain tofu from marinade and let sit for a moment to drain dry. You can use the marinade again for a smaller amount of tofu or as a soup base or to flavor gravy. Then Bake Tofu at 35 degrees F for 25 minutes or our favorite option Lightly fry in pan using butter. (You can also use olive oil or your favorite spray though the later option does not add to the flavor and is therefore one we choose not to use at the Cheese Factory Restaurant unless our customers request it). http://www.cookingvegetarian.com/tofu-recipes.htm From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Here's our original tofu turkey recipe that will turn your friends and family around to eating tofu. The most common response we get from customers when we mention tofu is ick, I tried that and it tasted bland. This tofu recipe, like all our recipes with tofu, seitan, tempeh and TVP, is very tasty. You can adjust the taste my marinating longer or shorter or adding more water. You can use your favorite gravy or our Good Country Gravy in our cookbook "Vegetarian International Cuisine". * Exported from MasterCook * Tofu Turkey With Stuffing Recipe By :Veggies Unite! Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Holidays & Gifts Low Fat Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Turkey: 5 pounds firm tofu 1 pound tofu for the drumsticks -- optional --- Stuffing: 2 tablespoons toasted sesame oil 1 large onion -- chopped fine 1 1/3 cup celery -- diced -- (about 4 stalks) 1 cup mushrooms -- finely chopped 3 cloves garlic -- minced (3 to 4) 1/4 cup sage -- (may use 1/8) 2 teaspoons marjoram 2 teaspoons thyme 1 teaspoon winter or summer savory salt and pepper to taste 1 teaspoon rosemary 2 teaspoons celery seeds 1/4 cup soy sauce -- or tamari 3 cups Pepperidge Farm Herb Stuffing --- Basting mixture: 1/2 cup toasted sesame oil 1/4 cup soy sauce -- or tamari -- (1/4 to 1/3) 2 tablespoons miso 2 tablespoons orange juice 1 teaspoon mustard -- of choice Mash tofu or mix well with hands. Be sure that all of the lumps are out. Line a 12 colander with wet cheesecloth over lapping the sides. Add the mashed tofu to the cloth covered colander, press down and cover with the overlapping sides. Place the whole thing in a large bowl. Cover the cheesecloth with a plate that fits inside the colander and place a 5 pound weight on the plate. Refrigerate and let sit for 2 to 3 hours. When time is up, start the stuffing. Saute the onions, celery and mushrooms in the 2 tablespoons sesame oil. When soft, add the garlic and all the rest of the stuffing ingredients, except stuffing, mixing well. Stir and cook for 5 minutes. Add herb stuffing and mix well. Remove tofu from fridge and take off weight, plate and top of cheesecloth. Hollow out tofu to within 1 inch of the sides and bottom, placing the tofu in a bowl. Place the stuffing inside the shell and pack in firmly. Cover with the remaining tofu and pat down firmly. Turn stuffed tofu onto a greased baking sheet, flat side down. Gently press on sides of turkey to achieve a more oval shape. If desired at this point, you may mold drumsticks out of one pound of tofu, and place on each side of the turkey. Mix up the basting mixture and baste tofu turkey with half of it. Cover the turkey with foil, and bake at 400 degrees for about 1 hour. Remove foil, baste with all the remaining mixture except a few tablespoons and return to oven for 1 hour more, or until the turkey is golden. Remove from oven and use rest of basting mix. Using at least 2 large spatulas, move to a large plate. Serve with the gravy of your choice, if you wish, and cranberry sauce. Recipe to Veggies Unite! from: Carol van de Erve Tracy http://www.vegweb.com/food/subs/turkey2.shtml Posted to ELF by Ellen C. Recipe By :Pasta, Recipes & Techniques Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cups Dried Porcini Mushrooms 1/4 Lb Fresh Wild Mushrooms Chantrelles- Morels- Oyster Or Cremini 1 Tbsp Extra Virgin Olive Oil -- Plus 1 Tsp Extra Virgin Olive Oil 1 Sm White Onions -- Very Finely Chopped Or Red Onion 1 Stalk Celery -- Very Finely Chopped 1 Sm Carrot -- Very Finely Chopped 2 Tsp Dried Parsley -- Or 2 Tbsp Fresh Parsley -- Very Finely Chopped 1/2 Tsp Dried Rosemary -- Or 1 Tsp Chopped Fresh Rosemary 3 Tbsp Tomato Paste 1/4 cups Dry Red Wine 2 1/2 cups Italian Tomatoes Drained, Chopped 1/2 Tsp Salt Freshly Ground Pepper 4 cups Small Shells Pasta Cook pasta according to package directions. Soak the porcini in 1 C of warm water for 30 min (I boiled the water and soaked them in that). Drain, reserving the soaking liquid. Squeeze the water out of the porcini, then cut into thumbnail-size pieces. Set aside. Strain the soaking liquid thru a fine strainer or muslin and reserve. Meanwhile, use a soft cloth or brush to clean the fresh mushrooms. Separate the stems from the caps, discarding the stems if they are tough. Cut the mushrooms into halves, or quarters if large, then slice thinly. Warm the oil in a lg pan over med-low heat. Add the onion, celery, carrot and parsley and saute until soft, about 12 min. Stir in the rehydrated porcini and rosemary (I ran the dried rosemary thru my coffee grinder) and saute gently for 5 min. Add the fresh mushrooms and cook until soft, about 7 - 8 min. Stir in the tomato paste and the reserved porcini liquid and combine thoroughly. Simmer gently to evaporate the liquid for about 5 min. Pour in the wine and simmer until the alcohol has evaporated, about 3 min. Add the tomatoes and salt. Allow the sauce to simmer over very low heat, partially covered, until it is thickened and fragrant, about 40 min, stirring occasionally. Remove the sauce from the heat and check the seasoning. This is incredibly good sauce. It is definitely a keeper. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This is incredibly good sauce. It is definitely a keeper. It takes time to prep and cook this but it is definitely worth it. * Exported from MasterCook * Tricks In The Kitchen Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** NONE ***** Right after you make soup, let it sit for about five minutes so all the fat particles rise to the top. Put a paper towel right on top of the soup and all the fat will rise into the paper towel. Then throw it away. It's so very simple. You might have to use a couple of paper towels. - Simone O'Neill and Vita Williams *************** Pour 1 quart of boiling water over four bouillon cubes. Stir well and store in the refrigerator. Keep this ready to use instead of shortening for cooking and browning meat, vegetables or chicken. Or have a cup of bouillon for a low-calorie snack, hot or cold. Fix vegetables in the microwave and add bouillon instead of water. It's a quick, low-calorie fix for everyday cooking. - Clela Wanamaker *************** Use your Salad Shooter for grating cheese! This saves time as well as knuckle skin. - Shannon Rojas ************ When I buy fresh strawberries, I store them in a large glass jar with a paper towel over the top. Then I put the lid on and store it upside down in the fridge. They stay fresh really a long time. The trick is not to wash the strawberries. - Crystal Emmott ************** When peeling or dicing onions, I put a small piece of onion on my tongue, in my mouth, and my eyes never water. I don't know why this works but it does! - Valerie Sutherland ************** If you hate to chop onions but don't mind slicing them, or if you have leftover sliced onions from that hamburger cookout, put those onions in double Ziploc bags. Freeze them, take them from the freezer, and hit that bag of frozen onion slices with a meat mallet or rolling pin. You'll have nice chopped onions, no tears, no mess. - Mary Jane McHenry ************** Spray a pan with PAM or non-stick cooking spray before cooking items that will boil over in water, such as pasta. This prevents them from boiling over. - Sky Hartigan ************* I read a long time ago in Heloise or somewhere that to keep bacon from curling up, dip the strips in cold water before you start frying so they'll stay flat. It really works. - Vicki Davidson ************* Have your automatic drip coffeemaker do double duty in the summertime as an iced-tea maker. Add the same amount of tea bags to the coffee basket that you would use making tea any other way, fill the reservoir with cold water, and run it through the cycle. When it's finished you have perfectly brewed tea concentrate to make iced tea. - Darlene Reid ************* When cooking pasta, throw in some chopped vegetables the last couple of minutes. Broccoli, carrots, cauliflower all work really well. That way the pasta and vegetables are done at the same time. Toss them with a little bit of garlic, olive oil, some Parmesan cheese, and you have the fastest pasta primavera in the world. - Linda Dooling ************ Reggie says: I have left this in because it can easily be converted to a wonderfully quick and elegant lowfat dessert. I would use lowfat vanilla ice cream and nonfat chocolate ice cream or sorbet. You might even have other preferences. You can take any kind of a mold, spray it with PAM, and fill the base and the edges all the way to the top with vanilla ice cream. Then fill the center with chocolate or sherbet, or whatever you want. Put it in the freezer with a piece of waxed paper over the top. Also, put a cold dish in the freezer. When you unmold the ice cream with warm water and invert it on that cold dish, it won't run all over. Then take a can of Reddi-Wip and go over all the sides and edges. Or use Smucker's chocolate coating and dribble it all over the sides. This looks very fancy, takes less than 10 minutes, and people love it for dessert. - Barbara Sellars ************* When you make Jell-O and a few days later it looks watery, put it in a microwave just long enough to melt. Then put it back in the fridge and it'll firm up again, even if you have fruit in it. - Kay Bergeron ********** The simplest way to have a clean cutting board is to buy a pack of the very cheapest paper plates and use one as a cutting board, then throw it away. There's no chance of contamination. - Elaine Nielson *************** Try adding 3/4 teaspoon rum flavoring to banana pie filing. - Henrietta Haeal ************** If you don't have bread crumbs or saltines, crush up croutons for salads to use that to top any dish that might need what you're out of. - Anne Kerkhoven ************** To make a fat-free chocolate cake, use white cake mix and add 1/2-cup cocoa and substitute for the oil either fat-free vanilla yogurt or plain yogurt or applesauce. Instead of whole eggs, substitute 2 egg whites for every egg. - Brenda Gowey ************ When I cook albongidas soup and the fat comes up, I get ice cubes and let them float. All the fat gets on the ice cubes, and then I scoop them out, and that leaves a clear broth. - Mary Ellen Robles *************** The Vegetable peeler works both ways. It cuts the skin off on both the upstroke and the downstroke. For years, I'd use it just one way. - Christina Smithbaker *************** When you burn something in the pan, add some baking soda to it, add water, let it sit. The burn residue will come right off. - Cindy Jaramillo **************** If you stack your Teflon skillets instead of nestng them, they won't scratch. Put the smallest one on the bottom and stack the larger onces on top of that. - Linda McHugh ************** If you are making a meatloaf, to absorb grease on the bottom, I take stale bread or heels of bread and make a full layer of harder bread on the botom of the 9-X-5-inch loaf pan. That will abtsorb all the grease during baking time. Then lift (the meatloaf) out with a spatula and just slice the bread off the bottom. - Yetta Seidon ************** When I cut onions, I use a small fan to direct fumes away from my face. If you don't have a fan, cut onions on your stove and have the exhaust fan on. I haven't cried over onions in a long time. - Helen Brown Copyright 1999, Arizona Central From Reggie and Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tuna Corn Chowder Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons butter 1 small onion -- finely chopped 1 rib celery -- finely chopped 1 carrot -- finely chopped 1 can creamed corn -- 16 oz 1 1/2 cups frozen hashed brown potatoes 2 cups skim milk 1 packet chicken bouillon -- (I like MBT) 3/4 teaspoon thyme 2 cans solid white tuna -- drained and chunked salt and pepper -- to taste In a large saucepan, melt butter and saute celery, onion, and carrot until onion is soft. Add remaining ingredients. Cover & simmer gently for 5 - 10 minutes, stirring occasionally, until vegetable are tender. Description: "Twenty minutes is all it takes to have this family-favorite soup on the table." From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tuna Corn Chowder - Revised Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 med onion -- diced 2 ribs celery -- sliced 1 lg carrot -- grated 1 16 oz can creamed corn -- Del Monte 3 cups hash browns, frozen -- Ore-Ida Southern Style 3 cups skim milk 1 cups fat free half and half 1/4 cups dry sherry 1 tbsp chicken base 1 1/2 tsps dried thyme 2 cans solid white tuna in spring water -- drained and flaked -- each: 6.5 oz water salt -- to taste white pepper - 1/2 tsp -- or to taste liquid smoke flavoring -- to taste ham base or mashed anchovies to taste Spray a large soup pot with Pam and heat over medium heat. Saute onions, celery and carrot until onion and celery are soft. Add hash browns, 1 cup water, chicken soup base, milk and half and half. Simmer for about 5 minutes then add corn, seasonings, and tuna. Simmer 5 or 10 more minutes. Add sherry and another cup of water if needed. Bring back to the simmer. Adjust seasonings. Serve. Seasoning Note: I used the anchovies because I had some leftover. Ham base would work just as well. Source: "Revisions by Kristin" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with corn muffins and tossed salad. * Exported from MasterCook * Udon Noodles With Miso And Roast Ginger Pumpkin Recipe By :Mark Gregory, Chef, T'su (restaurant), Chelsea Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Theme - Japan Theme - Pumpkin Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- FOR THE PUMPKIN: 1 3/4 pounds pumpkin 1 tablespoon vegetable oil -- or more if desired 4 tablespoons grated ginger root -- or less to taste salt FOR THE BROTH: 1 8 oz package udon noodles -- rinsed 1 bok choy 1 leek 4 spring onions 2 tablespoons minced ginger 2 1/2 cups vegetable broth 1 tablespoon dark miso paste 4 tablespoons soy sauce, low sodium 1 tablespoon fresh cilantro leaves -- to garnish 2 teaspoons toasted sesame oil (optional) PUMPKIN: Preheat oven to 200C/400F. Cut pumpkin into sections and remove the peel, seeds and strands. Cut into bite-sized pieces. Place pumpkin in a large roasting pan and toss with oil, ginger and salt. Roast for 40 minutes until golden and softened. BROTH PREP: About 15 minutes before pumpkin is cooked, rinse the udon noodles and set aside to drain. Wash the leek, bok choy and scallions. Separate the leaves of the bok choy and cut diagonally into large bite-sized pieces. Trim the leek, halved it lengthwise; shred or finely slice. Trim the scallions and cut into 1/4-in pieces. Mince and measure the ginger. BROTH: Mix together the broth, miso paste and soy sauce in a saucepan. Stir in the noodles, bok choy, leek, pumpkin, ginger, spring onions and cook for 3 minutes until the noodles are heated through. SERVE: Divide the soup into warmed serving bowls. Garnish with cilantro and drizzle sesame oil. REVIEW: 30-Oct-99 It is a light and refreshing soup. The tender-crisp vegetables are balanced with soft and mellow ginger-squash. OUR VERSION: We halved the recipe. PANTRY: orange skinned acorn squash; vacuum packed udon noodles with mushroom seasoning; toasted sesame seeds; miso bouillon; teriyaki sauce; garlic. Two baby bok choy. All else was the same. PREPARATION: Halve acorn squash; remove seeds and strands. Sprinkle with salt and pepper. Place cut side down on a sheet of heavy-duty foil large enough to wrap the squash. (No oil.) Slide 2 slices of ginger and 2 cloves of garlic into the cavity. Wrap and puncture with two small vent slits to vent steam. Roast in moderate oven or gas grill (about 350F) for 30 mins. Remove from oven. Open the packet to vent steam; allow squash to cool of own accord. Slice one half into wedges for the soup and reserve other halve for a salad. BROTH: Miso bouillon and the mushroom seasoning packet in 3 cups of water. Instead of soy sauce, we used 2 tablespoon teriyaki. We doubled the cilantro and added it to the soup to warm (rather than use as a garnish). Instead of sesame seed oil, we garnished with toasted with a few sesame seeds. Source: "BBC Vegetarian Dec 98" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Udon noodles are available dried, frozen, or vacuum-packed. EACH: 229 cals, 24%cff, 6g fat, 5g fiber. this called for a miso broth and udon noodles. I found miso bouillon and ready to heat udon at Lucky's supermarket here in southern California. This recipe shows the original idea and I've talked about what we did differently. * Exported from MasterCook * Variety Of Roasted Potatoes Recipe By :Kathleen Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 russet potatoes 4 red potatoes 2 yams 1 yellow fin potato cooking oil spray herbs I would spray a roasting pan with nonfat spray, slice all these potatoes and put them in the pan, spray the the potatoes lightly too, add herbs, toss it all around so spread the nonfat spray and herbs around, and roast. In my pantry I have 4 brown potatoes, 4 red potatoes, 2 yams and 1 yellow fin. What would you make with these potatoes (doesn't have to be all of them). Guess you figured out pretty quickly that I am looking for a recipe to make for part of dinner tonite ... Just can't seem to get the brain in gear today. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetable Pot Pie Recipe By :Vegetarian Times, Nov 1999 Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pies, Crusts & Pastry Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- pastry dough with 3 c flour -- See Notes 1 lb parsnips -- peeled and cut into -- 1/2 inch chunks 2 tbsp olive oil 1 tbsp chopped fresh thyme -- or 1 tsp dried 2 tsp salt 1 lb cremini or button mushrooms -- halved or quartered 3/4 tbsp fresh ground pepper 2 lbs spinach -- stemmed and well -- washed 6 med shallots -- finely chopped 3 tbsp flour 1 1/4 cups soy milk -- warmed 1 lb baking potatoes -- 2 large 2 lbs sweet potatoes -- 3 medium 1 tbsp chopped fresh rosemary -- or 1 tsp dried, -- crushed If using pastry dough, mix ahead of time. Divide into 2 pieces, with 1 piece being 3 times larger than the other. Wrap each in plastic wrap and chill at least 2 hours, or up to 2 days. Preheat oven to 450F. In large bowl, combine parsnips, 1 tsp oil, thyme and 1/4 tsp salt and mix well. Transfer to baking sheet with sides and roast 10 minutes. In same bowl, combine mushrooms, 2 tsp oil, 1/2 tsp salt and 1/4 tsp pepper and mix well. Add to baking sheet with parsnips and roast 8-10 minutes. Remove from oven and set aside. In large pot, combine half the spinach and 1 cup water. Cover, bring to a boil and cook until wilted, about 2 minutes. Remove spinach to colander with tongs, rinse under cold running water and squeeze out as much moisture as possible. Repeat with remaining spinach. Coarsely chop spinach and set aside. In large saucepan, heat remaining 1 tbsp oil over medium heat. Add shallots and cook, stirring often, until softened, about 5 minutes. Add flour and cook, stirring, 2 minutes. Gradually whisk in warmed soy milk a bit at a time, letting sauce thicken before adding more milk. When all soy milk is added, reduce heat to medium-low and cook, whisking often, 1-2 minutes. Stir in spinach, 1/2 tsp salt and 1/4 tsp pepper. Remove pan from heat and allow to cool. Cut baking potatoes into 1/8 inch slices and place in bowl. Add cold water to cover and let stand 5 minutes. Meanwhile, peel and cut sweet potatoes into 1/8 inch slices. Coat a 4 quart oval or rectangular casserole with vegetable cooking spray. Drain baking potatoes and arrange slices, overlapping in bottom of prepared casserole. Sprinkle with rosemary and 1/2 tsp salt. Arrange sweet potato slices on top, overlapping. Sprinkle with remaining 1/4 tsp salt and 1/4 tsp black pepper. Spread spinach mixture evenly over the potatoes, then top with parsnips and mushrooms. Preheat oven to 400 F. Roll out larger piece of pastry dough to 3-inches larger than shape of casserole. Place dough on top of filling; roll edges under and crimp onto lip of casserole. Roll out remaining piece of dough and with cookie cutters and pastry wheel or knife, cut out leaves. With pastry brush, lightly brush top of pie with water, then add leaf decorations. Cut several vents in top crust for steam to escape. Place pot pie on baking sheet and bake until crust in nicely golden and filling is steaming hot, about 1 hour. Let stand 15 minutes before serving. From Jenny Herl - - - - - - - - - - - - - - - - - - - NOTES : I omitted the recipe for the pastry crust--it was a standard recipe calling for 3 c flour. For a low fat alternative, one could try phyllo dough, or a biscuit dough topping (I'd bake the filling partially before adding the topping--maybe about 1/2 hour), or the pie crust mix from Dixie Diners' (www.dixiediner.com). I haven't tried this. It's a bit involved, but it does look good. Parsnips are among my favorite winter vegetables (along with winter squash, leeks, and sweet potatoes). The nutritional info from the magazine includes the pastry crust: 481 Cal, 20 g fat, 10 g protein, 69 g carb, 0 mg chol, 582 mg sodium, 8 g fiber Without the pastry crust, Mastercook has: 131 Cal, 3.2 g fat, 23.7 g carb, 0 mg chol, 377 mg sodium, 3.7 g protein, 4 g fiber. * Exported from MasterCook * Vegetarian Chili #4 Recipe By :Robin Barg, Day by Day Restaurant & Catering, Philadelphia Serving Size : 10 Preparation Time :0:00 Categories : Chilis Eat-Lf Mailing List Legumes Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups onions -- chopped 1 medium eggplant -- chopped 1 tablespoon olive oil 1 1/2 tablespoons garlic -- minced 2 red bell peppers -- diced 20 ounces canned whole tomatoes 15 ounces canned black beans -- drained 1/2 pound lentils -- cooked until tender -- (about 1 1/4 cups) 19 ounces canned kidney beans -- drained Chickpeas (optional) -- to taste 2 tablespoons chili powder 1 tablespoon cumin 1 tablespoon oregano 1 teaspoon pepper -- or more 1 teaspoon salt 1/4 cup fresh parsley -- chopped 3 tablespoons tomato paste Spray olive oil in cooking pot and heat over medium heat. Saute onions until transparent. Add eggplant and red bell peppers, and saute until tender. Add garlic, tomatoes and seasonings. Add beans and cooked lentils and simmer for 15-20 minutes. Season, adding a touch of cinnamon, cayenne and coriander to taste. Serve with brown rice, chopped scallions and olives, and sprinkle with aged cheddar cheese. Or serve with corn chips instead of rice. Each serving contains approximately 220 calories,13 grams protein, 2 grams fat and 39 grams carbohydrate, 16g fiber. Source: "Jefferson Health System's Dining With Heart Program: super Snax (Philadelphia chefs)" S(Collection): "Independent Blue Cross (www.ibx.com/healthnyou/library) on 14 Oct 1999" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Sometimes Robin adds chickpeas to the chili. The olives, cheddar cheese and corn chips will add calories and fat to each serving. * Exported from MasterCook * Vegetarian Fajitas #2 (Gluten) Recipe By :Loma Linda University Medical Center Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Mexican & Southwestern Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 10 oz can braised wheat gluten (Seitan) -- see notes 1/2 tablespoon low-sodium soy sauce 1/2 tablespoon lemon juice 1/4 teaspoon cumin 1/8 teaspoon paprika 1/4 teaspoon garlic powder 1/2 teaspoon brown sugar 1/2 medium onion 1/2 green bell pepper 1/2 teaspoon vegetable oil -- may be doubled 4 whole-grain tortillas -- warmed salsa nonfat sour cream Drain the gluten and tear into smaller pieces. Mix all seasonings with the gluten and marinate for one hour. Slice onion and green pepper into strips and mix with marinated gluten. Saute in oil until onions are translucent. Serve in warmed whole-wheat tortillas with nonfat or tofu sour cream or salsa. Source: "Healthy Tomorrow No/De 1999" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : There are a lot of canned gluten products on the market. Most of them are imported from Taiwan and have already been subjected to some kind of cooking process. Look for Cha'i Pow Yu or Mun Cha'i Ya -- braised gluten burger that holds up quite well under all outdoor, open-flame conditions and for sandwiches. * Exported from MasterCook * Vegetarian Stuffing And Gravy Recipe By :"Leah H" Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Sauces & Gravies Stuffing Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- stuffing cubes Gravy: 1 vegetable bouillon cube 1 cup boiling water cornstarch -- or arrowroot -- OR canned gravy I have been vegetarian for many years, and have never chosen to eat a turkey substitute for Thanksgiving. Instead, I make vegetarian stuffing (check the label for animal fats, Pepperidge Farms makes a couple of vegetarian ones) and bake it in a loaf pan. Then, I slice it up and serve it drenched with gravy along with the other sides at the Thanksgiving table. For gravy, I either use Franco-American Mushroom Gravy (I like it, your guests might, too) or make a gravy of vegetable broth (a veggie bouillon cube dissolved in 1 cup boiling water, then thickened with cornstarch or arrowroot flour). You can always make the stuffing loaf and heat vegetarian gravy separately so the rest of the attendees can have their choice of the veggie or traditional items. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetarian Thanksgiving Menu Recipe By :"Leah H" Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** If you would like to know, here's what I'm serving for thanksgiving (my mother makes the turkey, turkey gravy, and some high-fat dessert item, I make the sides and a low-fat dessert): Winter Squash or Split Pea Soup Chilled green bean salad (cooked green beans with thinly sliced onions, chopped pickled beets, salt, pepper and fat free red wine vinaigrette) served in Boston lettuce "cups" Roasted Garlic Mashed Potatoes Stuffing Loaf Gravy (of course) Baked Butternut Squash or Sweet Potatoes (depends on which soup I make) Sweet-Hot Corn (corn cooked mixed with Melinda's Mango Habanero Sauce) And I'm going to try either the broccoli-rice casserole or the broccoli in spicy orange sauce (maybe both, who knows). Cranberry Relish Assorted Breads Lowfat Apple Crisp or Baked Apple - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Warm Beet And Sweet Potato Salad With Creamy Dressing Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Salad Dressings Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound beets (small) various colors 1 1/2 pounds sweet potatoes 1 tablespoon canola oil Salt and pepper to taste 8 cups spinach leaves 1/2 cup lowfat buttermilk 2 tablespoon lemon juice 1 tablespoon honey 1 tablespoon fresh thyme leaves 1/4 teaspoon salt Freshly ground pepper 4 small fresh thyme sprigs in bloom -- for garnish Preheat oven to 450F. Peel and slice vegetables into 1/2-inch thick rounds. Mix vegetables with oil, keeping different colored beets separate to prevent dying. Spread vegetables in one layer on one large or several smaller nonstick baking sheets. See tips. Sprinkle with salt and pepper, and roast about 25 minutes, stirring once about halfway through. Vegetables are done when brown outside and soft inside. Wash and dry spinach. Tear into bite-sized pieces. Arrange spinach in a large salad bowl. Top with roasted vegetables, keeping colors separate or mixing them, as desired. In a small bowl, combine buttermilk, lemon juice, honey, thyme, salt, and pepper, and whisk well. Drizzle dressing over top of salad or serve alongside. Garnish with fresh thyme, if desired. LACTO PER SERVING: 308 CAL (13% from fat), 9g PROT, 5g FAT, 63g cARB, 348mg SOD, 1mg CHOL, 10g FIBER TIPS: To use one large pan, use foil "trays" to separate the colors. Description: "The buttermilk dressing is seasoned with honey, lemon and thyme." Source: "Susan Swetnam" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : This composed salad is prettiest when you use beets of different colors. To make an especially beautiful plate mix red, yellow, and red and white striped Chioggia beets with orange and/or red-orange sweet potatoes. This warm salad is much more attractive than carrot coins. * Exported from MasterCook * Wasabi Won Ton Chips Recipe By :Trish Morrissey, exec chef, Philadelphia Fish & Co. Serving Size : 12 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Low Fat Oriental Snacks Theme - Japan Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package won-ton wrappers 1/2 cup honey -- warmed 1 tablespoon wasabi powder -- or to taste 1/2 teaspoon salt Nonstick cooking spray 2 cups Asian Salsa -- see recipe Preheat oven to 350F. Spray a baking sheet with nonstick cooking spray. Place won ton skins on baking sheet. Brush each won ton skin with honey and sprinkle each with wasabi and salt. Place in the oven and bake for 5 to 7 minutes, or until brown and crisp. Remove from heat and let cool. Each serving contains approximately 118 calories, 2.5 grams protein, 0 grams fat and 27 grams carbohydrate, 5 g fiber Source: "Jefferson Health System's Dining With Heart Program: super Snax (Philadelphia chefs)" S(Collection): "Independent Blue Cross (www.ibx.com/healthnyou/library) on 14 Oct 1999" From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Watermelon Banana Smoothie Recipe By :Adapted From The Mayo Clinic Williams-Sonoma Cookbook Serving Size : 1 Preparation Time :0:05 Categories : Beverages Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup watermelon -- cut into chunks 1/2 banana -- cut into pieces 2 2/3 tablespoons orange juice -- 3 fl. oz. 2 tablespoons plain nonfat yogurt 1 1/2 teaspoons unprocessed wheat bran 1 ounce skim milk In a blender, combine the cantaloupe, banana, OJ, yogurt, and bran. Blend until smooth, about 20 seconds. Divide between 2 glasses and serve. I used frozen fruit chunks and let then stand (in the blender) at room temperature for about 30 minutes before blending. I sometimes add a few splashes of skim milk to soften the consistency. Per book using cantaloupe (1/4 melon): 138 cals, < 1 g fat, 3 g fiber = 2 WW Points Per MC using watermelon: 142 cals, 1 g. fat (7%CFF), 3 g. fiber= 2 WW Points Input into MC5 by JaneStarr@home.com in CT REG 6 shared by JaneStarr -- CT, USA Janestarr@home.com August, 1999 Description: "Lowfat, Nutrient-rich Way To Start Your Day" Source: "JaneStarr@home.com's Adaptation" Start to Finish Time: "0:05" From Janestarr@home.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Whole Wheat Raisin Bread Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cups White Flour 1 Tsp Baking Powder 1 Tsp Baking Soda 1 Tsp Salt 2 cups Whole-Wheat Flour 1/4 cups Melted Shortening 1 1/2 cups Buttermilk -- Or Sour Milk 1/4 cups Packed Brown Sugar 1/4 cups Molasses 1 cups Raisins Mix white flour, baking powder, baking soda, salt and whole-wheat flour in a bowl. Add shortening, milk, brown sugar and molasses; stir until blended. Mix in raisins. Spoon into a greased loaf pan, and bake in a 375F oven for 45-50 minutes. Remove from pan and cool on rack. From Reggie and Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Winter Pumpkin Soup Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Theme - Pumpkin Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 1 onion -- chopped 1 turnip -- chopped 1 parsnip -- chopped 3 garlic cloves -- chopped 2 pounds pumpkin (or more) -- or substitute any winter squash or sweet potato 51 ounces canned tomatoes -- reserve juice 4 cups vegetable stock 1/4 teaspoon sage Garnish: minced parsley or celery leaves In a large saucepan, slowly saute the onion, garlic, turnip, parsnip, and pumpkin pieces in the olive oil over medium low heat--for about 10 minutes, so the vegetables are golden roasted and concentrated. Cut in the tomatoes, turn the heat to medium high, and cook down for about 10 more minutes, stirring from time to time. Add the reserved tomato juice and stock, bring to a boil, then turn to a simmer. Stir in sage and simmer for 15 minutes. When ready to serve, ladle into bowls and sprinkle each with minced parsley or celery leaves. Each 244 cals, 26$cff, 8g fat, 6g fiber. With one-third the amount of oil: 218 cals, 18% cff, 5g fat, 6g fiber. Source: "Soup Song www.soupsong.com" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Full of root vegetables and creamy squashes cooked down to goodness, this rich and healthy soup can be served as a course as a prelude to a simple, warming meal. * Exported from MasterCook * Zucchini Tomato Vegetable Packet Recipe By :Reynolds Wrap recipe packet Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 small Zucchini -- Sliced 1 medium Onion -- Sliced 1 large Tomato -- Cut In Chunks 1 tablespoon Olive Oil -- Or Vegetable Oil 3/4 teaspoon Lemon Pepper Seasoning 1/2 teaspoon Dried Oregano 1/2 teaspoon Salt 1 sheet (18 x 24") Reynolds Wrap Heavy Duty Aluminum Foil Preheat oven to 450F or preheat grill to med-high. Center vegetables on sheet of Reynolds Wrap Heavy Duty Aluminum Foil. 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 20 - 25 min on a cookie sheet in oven OR Grill 12 - 14 min in covered grill. Makes 4 - 6 servings Quick and easy!! Entered into MasterCook and tested by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : What could be easier then this for dinner?? Cal 35.3 Total Fat 2.4g Sat Fat 0.3g Carb 3.3g Fib 1.1g Pro 0.9g Sod 272mg