* Exported from MasterCook * Dutch Style Sweet And Sour Slaw Recipe By :Nava Atlas and Lillian Kayte Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound pre-grated coleslaw cabbage 1 small red bell pepper -- cut into strips 1/3 cup honey or brown rice syrup 1/3 cup apple cider vinegar 2 tablespoons safflower or canola oil 1/2 teaspoon salt 1/2 teaspoon celery or dill seed 1/2 teaspoon dry mustard Combine the coleslaw cabbage and bell pepper strips in a large mixing bowl. Combine the remaining ingredients in a small mixing bowl and whisk together. Pour over the slaw and toss well. Set aside to marinate, stirring once or twice before serving. Source: "Vegetarian Express" From "f-nchaltry" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Easy French Bread Recipe By :Breadman Serving Size : 16 Preparation Time :0:00 Categories : Bread Machine Breads Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 2 Lb Loaf: -- (1 1/2 Lb Loaf): 1 1/3 cups Water -- (1 C + 2 Tbsp) 2 Tbsp Olive Oil -- (1 Tbsp) 1 1/2 Tsp Salt -- (1 Tsp) 2 Tbsp Sugar -- (1 1/4 Tbsp) 4 cups White Bread Flour -- (3 1/4 C) 1 1/2 Tsp Active Dry Yeast -- (1 1/4 Tsp) Reggie Note: Conversion of 1 1/4 Tbsp = 1 Tbsp + 3/4 tsp) Put all ingredients into the baking pan of your particular machine in the order recommended by the machine manufacturer's directions. Select the crust color your prefer (I chose light) and push "Start". This turned out wonderful!! Taste, aroma, texture were very nice. We also made this using the time delay and it was very nice to wake up to the aroma of freshly baked bread. We used the programmable setting adding 5 min onto the preheat and 5 min to the first rise. It was perfect!! Again we made this using the pause feature ... to add basil and ground rosemary. It was again a totally different loaf, but the texture, flavor and aroma were heavenly. Tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Easy Noodle Bake Recipe By :The Healthy Heart Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- vegetable cooking spray 1/4 cup fresh mushrooms -- sliced [2 medium] 1 clove garlic -- minced 2 1/2 cups noodles -- cooked* 3/4 cup nonfat sour cream -- [I used lowfat] 2 tablespoons green onions -- chopped 2 tablespoons fresh parsley -- chopped 1 tablespoon pimiento -- diced 1/4 teaspoon salt 1/4 teaspoon pepper 1 tablespoon grated parmesan cheese Comment: Recipe calls for noodles made with no egg and boiled with no salt or oil. I used bow tie shaped pasta - farfalle. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add mushrooms and garlic; saute until mushrooms are tender. Remove from heat; add noodles and next 6 ingredients, stirring gently. Transfer mixture to a 1-quart casserole coated with cooking spray. [I left it in oven-proof fry pan.] Top with cheese. Cover and bake at 350 degrees for 20 minutes or until thoroughly heated; uncover and bake 5 minutes or until cheese is browned. Yield: 6 servings (Nutrition according to author -- see MC's calculations below -- 118 calories and 10% fat per 1/2-cup serving, Total fat 1.3,Sat Fat 0.2, Cholesterol 1). Typos by Brenda Adams - - - - - - - - - - - - - - - - - - - NOTES : A sort of macaroni and cheese. The sour cream makes a not too spicy sauce, jazzed up with herbs, mushrooms, onions, pimientos. A fast/effortless/forgiving recipe - when you need something good quick. In addition to the parsley, I added a handful of chopped cilantro. For color, I also added a few halved black olives. AND, I cheated and added some shredded yellow and white cheese (the Mexican mix by Kraft Foods). I doubled the amount of pimiento. (Lowfat sour cream, Tillamook light is the one I prefer.) Hi all. This recipe is a keeper. SO lowfat. Not very spicy, so it's perfect to serve with more dominant dishes. ~ Brenda 11/00. * Exported from MasterCook * Easy Pie Crust Recipe By :Dr. Weil Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Pies, Crusts & Pastry Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package natural Graham crackers -- (1/3 pound) 2 1/2 tablespoons maple syrup 2 tablespoons sesame tahini 1 1/2 teaspoons water 1. Pulverize the Graham crackers in a food processor. 2. Add the remaining ingredients and process until well-blended. 3. Press half of mixture into a 9-inch pie pan, firming it well. 4. If an unbaked filling is to be used, bake the crust in an oven heated to 350 1/4F for 20-30 minutes until lightly browned. Otherwise, add the filling and bake the pie as directed. Servings: 8. Calories 355, fat 4 g (10% of calories from fat), saturated fat 1 g, protein 2.7 g, carbohydrate 81 g, cholesterol 0 mg, sodium 137 mg, fiber 1 g. Nutritional Benefits: Micronutrients; no saturated fat. http://www.eatingwell.net/rcp_easy_pie_crust.shtml Formatted by Whome40@aol.com Nov 2000 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fast Cacciatore #2 Recipe By :Company's Coming(r) Stir-Fry -- Jean Pare Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-LF Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon water 1 tablespoon cornstarch 2 teaspoons cooking oil 3/4 pound boneless skinless chicken thighs -- cut into thin strips or boneless skinless chicken breasts -- (about 3 - 4 ounce portions) 1 teaspoon cooking oil 2 cups sliced mushrooms -- (fresh) 1/4 cup chopped onion 2 tablespoons grated carrot 14 ounces canned tomatoes -- diced, drained 1 teaspoon dried parsley -- flakes 1 whole bay leaf 1/2 teaspoon dried oregano -- crushed* 1/2 teaspoon dried basil -- crushed* 1 teaspoon granulated sugar -- (or Splenda) 1/8 teaspoon garlic powder -- or to taste 1/2 teaspoon salt -- or to taste 1/8 teaspoon pepper -- or to taste 1/4 cup white wine -- or alcohol-free white wine *Not in the original recipe, my additions. Stir water into cornstarch in small cup. Set aside. heat wok or frying pan on medium-high. Add first amount of cooking oil. Add chicken strips. Stir-fry until no pink remains in chicken. Transfer to bowl. Add second mount of cooking oil to hot wok. Add mushrooms, onion and carrot. Stir-fry for 3 to 5 minutes until tender-crisp. Add chicken. Add next 7 or 9 ingredients to hot wok. Stir until boiling. Reduce heat. simmer, uncovered, for 10 minutes. discard bay leaf. Stir cornstarch mixture. Stir into tomato mixture until boiling and thickened. Add chicken and vegetables. Heat through. Stir in wine. Serves 4 Description: "Lots of saucy chicken." S(MC formatted in 2000 by): "hdeacey1@sympatico.ca 11/5/2000" - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve of noodles, pasta or spaghetti. NOTES : Nutritional Values as per cookbook: 184 Calories, 5g Total Fat, 587mg Sodium, 21g Protein, 11g Carbohydrate, 2g Dietary Fiber. (WW Points 4) WW Points using MasterCook = 5 (using boneless skinless chicken thighs) WW Points using MasterCook = 3 (using boneless skinless chicken breasts) * Exported from MasterCook * Fennel, Arugula And Caramelized Pear Salad Recipe By :Kristin Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Dressing 3 tablespoons balsamic vinegar 1 tablespoon nonfat chicken broth -- or water 2 teaspoons stoneground mustard 1/2 tablespoon extra virgin olive oil Salad 1 bunch arugula 8 cups romaine lettuce 1 fennel bulb -- sliced thin 2 tablespoons fresh sage -- minced - about 2 -- tbsp 1/3 cup red onion -- sliced thin caramelized pears 1/4 cup Stilton cheese Whisk together dressing ingredients and set aside. Toss salad ingredients except pears and Stilton. Add enough dressing to lightly coat greens and toss. Divide among salad plates and top with pears and Stilton. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Recipe was inspired by Orange, Fennel, and Arugula Salad originally posted by Reggie. Amounts for salad ingredients are approx. Instead of Stilton, toasted walnuts would be good. This was tonights dinner - it was very good. Worthy of company for a casual meal. The soup recipe originally came off the Mastercook list. The cornbread is a repost - but I changed it to use applesauce this time. The salad was inspired by a recipe for Orange, Fennel and Arugula Salad originally posted by Reggie. * Exported from MasterCook * Fennel, Orange And Pomegranate Salad Recipe By :Vegetarian Times Magazine, November 2000, page 48 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 tablespoons fresh orange juice 2 tablespoons balsamic vinegar 1/4 cup extra-virgin olive oil 2 medium navel oranges split into their natural segments 1/2 medium fennel bulb -- cored and very thinly sliced -- (3/4 cup) 1/4 cup pomegranate seeds 2 bunches watercress -- rinsed well, tough stems removed 6 SERVINGS EGG- & DAIRY-FREE In this sophisticated salad, the tart, sweet and licorice flavors of pomegranate seeds, orange and fennel play off one another wonderfully. And the vivid colors will enliven any meal. For best results, slice fennel as thinly as possible. A mandoline is ideal for this job, but watch your fingers when using this extra-sharp slicing device. 1. In small bowl, whisk together orange juice and vinegar. Whisk in oil and a pinch each of salt and freshly ground pepper. 2. In medium bowl, combine orange sections, fennel and pomegranate seeds. Add half of the orange-vinegar dressing, toss gently and let stand at room temperature 30 minutes. Set aside remaining dressing. 3. Place strainer over medium bowl. Pour fruit mixture into strainer, allowing dressing to drip through. Set marinated oranges, fennel and pomegranate aside. Stir reserved dressing into medium bowl with strained dressing. 4. Just before serving, add watercress to dressing and toss to coat. Divide among plates and top with oranges, fennel and pomegranate. PER SERVING: 120 CALORIES; 1 G PROTEIN; 9 G TOTAL FAT; (1G SAT. FAT) 10 G CARBOHYDRATE; 0 MG CHOLESTEROL; 16 MG SODIUM; 2 G FIBER From Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Five Spice Powder Recipe By :Fatfree list Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-LF Mailing List Homemade Mixes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 40 Szechuan peppercorns 4 inches cinnamon stick 1/2 tablespoon fennel seeds 12 whole cloves 2 whole star anise Grind all to fine powder. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Flu-buster Recipe By :Mary Corpening Barber and Sara Corpening Whiteford Serving Size : 2 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup orange juice 1 cup strawberries -- quartered 3/4 cup papaya -- diced 1 whole frozen banana -- sliced Combine orange juice and strawberries in a blender. Add the papaya and banana. Blend until smooth. Source: "Super Smoothies" Yield: "2 1/2 cups" From "f-nchaltry" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fountain Of Youth Recipe By :Mary Corpening Barber and Sara Corpening Whiteford Serving Size : 2 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup lowfat cherry yogurt 1/4 cup cranberry juice 1 cup cherries, frozen 3/4 cup blueberries, frozen Combine the yogurt and cranberry juice in a blender. Add the cherries and berries. Blend until smooth. Source: "Super Smoothies" Yield: "2 1/2 cups" From "f-nchaltry" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Four Methods For Producing Yeast Dough Recipe By :www.betterbaking.com/ Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Bread dough or any yeast dough for that matter, can be made in a number of ways - depending on what you have on hand in the way of appliances and your preference or inclination. I use something recommended by many Parisian bakers called the "autolyse". In this method, the dough is mixed into a soft mass, then allowed to rest for 10 to 12 minutes. In this rest, the dough changes its nature - miraculously. After that, it is easier to handle the dough and you will find you do not have to add as much flour to prevent it from sticking. I have incorporated autolyse in the hand, the dough hook & mixer, and bread machine methods. Remember, all roads lead to Rome and don't get caught up with one method. Given a choice, I would go with hands-on any day. However, some days, better to let the bread machine make the pizza dough and concentrate on something else. The food processor, which is useful for a number of baking duties, is fourth on my list of preferred methods. It does an adequate job but the dough usually produces a dense crumb. Some people swear by it for wet, slack, French doughs but I prefer hands-on, dough hook and bread machine - in that order. By hand: For this method, you can use either all-purpose flour, all bread flour, or a mix of both. Place water and a pinch of sugar (usually called for in recipe) in a large bowl. Stir in yeast and allow it to sit a moment until it looks dissolved or swells. Stir in any other ingredients (eggs, oil for instance) and flour. When mixture can no longer be stirred by hand, begin kneading, on a lightly floured work surface. Dust in more flour, conservatively, as required. After five minutes - STOP. Let dough rest ten minutes. Then resume kneading, another five minutes until dough is smooth, supple and elastic. Slap it around during this time as well - it helps the dough get into shape! Place dough in a lightly greased bowl and insert bowl in a large plastic bag and allow to rise, as per recipe. Dough hook and mixer: Place water, a pinch of sugar and yeast in bowl of electric mixer fitted with the paddle attachment. Let mixture sit until yeast swells or looks dissolved. Stir in salt, fat or oil and most of flour and using the paddle, on slow speed, mix to make a soft mass of the dough. Stop and allow dough to rest ten minutes. Stir in remaining flour and attach dough hook. Knead, on slow speed about five to 8 minutes, depending on recipe and dough, until dough is smooth and clears the sides and bottom of work bowl. Dust in flour as required to achieve this. Remove dough from work bowl and knead briefly by hand on a lightly floured work surface. Place dough in a lightly greased bowl and insert bowl in a large plastic bag and allow to rise, as per recipe. Bread machine: Add ingredients to machine bread pan in order given or as per machine instructions. Program on 'dough' mode. Allow dough to mix about four minutes or so until a soft mass forms. Turn machine off and let dough rest ten minutes. Reset machine to 'dough' mode. Dust in flour, if you think dough is too sticky (it should clear the bottom of the bread pan). A soft, supple dough is easier to work with so take care not to make a springy or heavy dough. Let dough rise in machine. When it is ready, proceed with recipe instructions. Food processor: Place water, sugar, yeast, salt, and fat called for in recipe (oil or solid fat - or none) in bowl of food processor and pulse to dissolve sugar and salt. Stir in most of flour called for in recipe and process until a soft ball forms. Remove from machine and knead briefly, by hand, on a lightly floured surface. Allow to rest a moment. Then place dough in a lightly greased bowl and insert bowl in a large plastic bag and allow to rise, as per recipe. For ALL doughs after they have risen: Deflate dough very gently before using and allow dough to rest 15 minutes before proceeding to next step (dough likes a rest in between any sort of handling). Alternately, refrigerate dough in an oiled plastic bag for up to two days, deflate as you see fit - to allow trapped gases to escape. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * French Cornmeal Bread *Modified Recipe By :Breadman Serving Size : 16 Preparation Time :0:00 Categories : Bread Machine Breads Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 2 Lb Loaf: 1 1/3 cups Water 2 Tbsp Olive Oil 1 1/2 Tsp Salt 2 Tbsp Sugar 3 1/2 cups White Bread Flour 1/2 cups Medium-Grind Cornmeal 1 1/2 Tsp Active Dry Yeast Put all ingredients into the baking pan of your particular machine in the order recommended by the machine manufacturer's directions. Select the crust color your prefer (I chose light) and push "Start". We used the delay time setting and awoke to the incredible aroma of fresh bread baking. What a special treat to have this bread in the morning. It was excellent with a very good texture and nice crunchies that both Jeff and I love. It is very good toasted and plain ... did try it toasted with margarine but I wasn't too fond of it that way. I like the taste of bread plain or toasted and plain. I am not too fond of added flavors messing up the wonderful flavor of bread. Tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fresh Apple Muffins Recipe By :Lighter Bake booklet, 2000 Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup sugar 1/3 cup Sunsweet Lighter Bake 1 egg 1 egg white 1 1/2 teaspoons vanilla 2 1/2 cups peeled and diced tart green apples 1 1/2 cups all-purpose flour 1 1/2 teaspoons baking soda 1 1/2 teaspoons cinnamon 1/2 teaspoon salt 3/4 cup raisins -- (optional) ***STREUSEL TOPPING*** 1/4 cup sugar 2 tablespoons all-purpose flour 1/2 teaspoon cinnamon 2 teaspoons Lighter Bake Preheat oven to 350F. Coat two 3/4-inch muffin pans with vegetable cooking spray or line with paper muffin cups; set aside. In large bowl, combine sugar, Lighter Bake, egg, egg white and vanilla; mix well. Stir in apples. Combine flour, baking soda, cinnamon and salt; stir into apple mixture. Stir in raisins. Spoon into prepared muffin pans. Sprinkle evenly with Streusel Topping. Bake 25 minutes or until springy to the touch. Cool in pans 5 minutes; remove to rack. Makes 1 dozen muffins. Streusel Topping: In small bowl, combine sugar, all-purpose flour and cinnamon. Stir in Lighter Bake with fork or fingertips to make a fine crumb mixture. Nutrients per muffin:: Calories 165 (5% calories from fat); Protein 3g; Fat 1g; Carbohydrate 38g. From Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fresh Herb Turkey Recipe By :Successful Living with Diabetes Magazine Nov/Dec 2000 Serving Size : 12 Preparation Time :0:00 Categories : Eat-LF Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 pounds whole turkey -- fresh or frozen, thawed 2 tablespoons chopped fresh sage 3 teaspoons chopped fresh chives -- divided 2 teaspoons chopped fresh thyme -- divided 1 teaspoon chopped fresh parsley Cooking spray 2 3/4 cups fat-free chicken broth -- divided 1/3 cup dry sherry 2 tablespoons all-purpose flour 2 tablespoons chopped fresh parsley Remove giblets and neck from turkey; discard. Rinse turkey thorough with cold water; pat dry. Starting at neck cavity, loosen skin from breast and drumstick by inserting fingers, gently pushing between skin and meat. Combine sage, 2 teaspoons chives, 1 teaspoon thyme, and 1 teaspoon parsley in a small bowl. Rub sage mixture under loosened skin and inside body cavity. Tie ends of legs with cord. Lift wings tips up and over back, and tuck under bird. Place turkey on a broiler pan coated with cooking spray or on a rack set in a shallow roasting pan. Insert meat thermometer into meaty part of thigh, making sure not to touch bone. Bake at 350° for 3 hours or until thermometer registers 180°. (cover turkey loosely with aluminum foil if it gets too brown.) Remove turkey from oven. Cover loosely with foil; let stand at least 10 minutes before carving. Place a zip-top plastic bag into a 2-cup glass measure. Pour drippings from pan into bag; let stand 10 minutes (fat will rise to the top). Seal bag; snip off one bottom corner of bag. Drain droppings into a medium saucepan, stopping before the fat layers reaches the opening. Stir in 2-1/2 cup broth and sherry. Bring to a boil; reduce heat, and simmer 10 minutes. Combine 1/4 cup broth and flour in a small bowl, stirring well with a wire whisk. Stir into sherry mixture, and bring to a boil, stirring constantly. Stir in 2 tablespoons parsley, 1 teaspoon chives and 1 teaspoon thyme. Serve gravy with turkey. Yield 12 servings (serving size 6 ounces turkey and 1/4 cups gravy). S(MC formatted in 2000 by): "hdeacey1@sympatico.ca" - - - - - - - - - - - - - - - - - - - NOTES : Per Serving: Calories 264, Protein 51.4g, Fat 4.1g, Carbohydrate 1.7g, Fiber 0.1g, Cholesterol 142mg, Sodium 211mg. Diabetic Exchanges 7 Very Lean Meat (US), 7 Protein Choices (Canadian) WW Points according to magazine: 6 * Exported from MasterCook * Fruit-and-berry Streusel Pie Recipe By :Cooking Light Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Fruit Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pastry Crust -- (9-inch) 1/4 cup all-purpose flour 1/4 cup packed brown sugar 1/2 teaspoon ground cinnamon 1/4 teaspoon salt -- divided 2 tablespoons chilled stick margarine or butter -- cut into small -- pieces 1 1/4 cups water 1/2 cup sugar 2 tablespoons cornstarch 2 1/2 cups fresh or frozen cranberries 1/2 cup dried blueberries -- or dried cherries 1/3 cup golden raisins 1 teaspoon grated lemon rind 1 tablespoon fresh lemon juice 1 can apricot halves in light syrup -- (16-ounce) drained and sliced into quarters Let the fruit mixture cool before pouring into the baked crust. The streusel will stay on top instead of sinking into the filling. 1. Prepare and bake the Pastry Crust in a 9-inch pie plate. Cool crust completely on a wire rack. 2. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, brown sugar, cinnamon, and 1/8 teaspoon salt in a bowl; cut in margarine with a pastry blender or 2 knives until mixture resembles coarse meal. Set aside. 3. Combine 1/8 teaspoon salt, water, sugar, and cornstarch in a saucepan. Bring to a boil, and cook for 1 minute, stirring constantly. Add cranberries, and cook over medium heat for 10 minutes or until cranberries pop. Remove from heat. Stir in blueberries, raisins, rind, and juice. Fold apricots into cranberry mixture. Cool to room temperature. 4. Preheat oven to 400 degrees. 5. Pour the fruit mixture into prepared crust. Sprinkle the streusel mixture evenly over fruit mixture. Place the pie on a baking sheet in lower third of oven. Bake at 400 degrees for 30 minutes. Cool completely on a wire rack. Yield: 10 servings (serving size: 1 wedge). CALORIES 257 (24% from fat); FAT 6.8g (sat 1.5g, mono 2.4g, poly 2.1g); PROTEIN 2.1g; CARB 47.9g; FIBER 2.2g; CHOL 0mg; IRON 1.2mg; SODIUM 147mg; CALC 16mg From: http://www.cookinglight.com/articles/get_article.asp?aID=9392 From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fundalentil Soup Recipe By :Crazy Plates - Janet & Greta Podleski Serving Size : 12 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon olive oil 1 1/2 cups chopped onions 1 cup chopped celery 2 cloves garlic -- minced 7 cups low-fat chicken broth 28 ounces canned diced tomatoes -- undrained (1 can) 10 ounces reduced-fat condensed tomato soup -- undiluted (1 can) 2 cups dried lentils -- brown or green 2 cups chopped carrots 2 cups yams -- peeled, diced or sweet potatoes 2 teaspoons ground oregano 1 1/2 teaspoons ground cumin 1 teaspoon ground coriander 1 teaspoon salt 1/2 teaspoon pepper 1/8 teaspoon ground nutmeg 2 cups fresh spinach -- packed & chopped Heat olive oil in a large soup pot over medium heat. Add onions, celery, and garlic. Cook and stir for 3 to 4 minutes until vegetables begin to soften. Add all remaining ingredients, except spinach. Bring to a boil. reduce heat to medium-low, cover and simmer for 30 minutes, stirring occasionally. Add spinach and simmer for 15 more minutes. Serve hot. Makes 12 servings. Description: "It's fun to make, it's fun to eat, and fundalentilly, it's good for you! What more could you ask for? A second helping of course." - - - - - - - - - - - - - - - - - - - NOTES : Here is a nice soup for a cold day like we have here today. Make this big batch of tomato and lentil soup one day ahead for the best flavours. Nutritional Summary according to recipe: Per serving 198 calories, 1.9g fat, 01. saturated fat, 12.3 protein, 34.6 carbohydrate, 12.2g fiber, 0mg cholesterol, 354.9 mg sodium, % calories from fat 8. Using MC nutritional summary the WW points = 2 Using recipe nutritional summary the points = 2 * Exported from MasterCook * Garden Loaf Recipe By :Canadian Living Magazine's Holiday Baking 1996 Serving Size : 12 Preparation Time :0:00 Categories : Burgers & Loaves Eat-LF Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups all-purpose flour 1 teaspoon baking powder 1 teaspoon cinnamon 1/2 teaspoon baking soda 1/2 teaspoon salt 1/4 teaspoon nutmeg 1/4 teaspoon allspice 2 eggs 3/4 cup granulated sugar 1/3 cup vegetable oil 3/4 cup grated carrots 3/4 cup grated zucchini 1/2 cup raisins Stir together flour, baking powder, cinnamon, baking soda, salt, nutmeg and allspice. Whisk together eggs, sugar and oil; stir in carrots, zucchini and raisins. Stir into dry ingredients just until moistened. Pour into greased 8 x 4 inch loaf pan. Bake in 350°F oven for 50 to 60 minutes or until tester comes out clean. Let cool in pan on rack for 15 minutes; turn out onto rack and let cool. Makes 1 loaf or 12 slices. (4 Points) Description: "Carol Ferguson's Carrot and zucchini loaf is moist and spicy" S(MC formatted in 2000 by): "Helen D. (hdeacey1@sympatico.ca)" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Garlicky Cream Of Celery Soup (T) Recipe By :Nava Atlas, Vegetarian Soups for All Seasons Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 large celery stalks -- divided 2 tablespoons canola oil -- divided 1 large onion -- chopped 8 cloves garlic -- chopped 2 tablespoons unbleached white flour 3 medium potatoes -- peeled and diced 2 teaspoons salt free herb and spice seasoning mix 1/4 cup mixed chopped fresh parsley and dill 1/4 cup celery leaves 1 cup lowfat milk or soy milk -- (up to 1 1/2 cups) salt and black pepper -- to taste chopped fresh dill or parsley for garnish 8 tablespoons croutons (optional) -- for serving Chop the onion and garlic as directed. Peel and dice the potatoes. Trim 10 stalks of celery and cut them into 1/2-inch dice. Trim the remaining 2 stalks, cut them into 1/4-inch dice, and set aside. Heat 1 tablespoon of oil in a soup pot. Add the onions and garlic and saute over medium heat until the onions are lightly golden. Sprinkle in the flour and stir until it disappears. Add the 10-stalks of chopped celery, the potatoes and just enough water to cover. Bring to a simmer, then add the seasoning mix, fresh herbs, and celery leaves. Simmer gently until the vegetables are tender, about 25 minutes. Remove from the heat. With a slotted spoon, transfer the solid ingredients to a food processor or blender and puree, in batches if necessary, until very smooth. Stir back into the soup pot. Return to very low heat and add enough milk or soy milk to achieve a slightly thick consistency. Heat the remaining oil in a small skillet. Add the reserved celery and saute over moderate heat until it is touch with golden spots. Add to the soup, then season to taste with salt and pepper. Serve at once, or allow the soup to stand for an hour or so, then heat through as needed. Garnish each serving with chopped dill or parsley. Description: "Curative!" Source: "Vegetarian Soups for all Seasons: A Treasury of Bountiful Low-Fat Soups and Stews, 1992/96:39" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : This smooth soup will win you over with its elegant simplicity and intense celery flavor. Nothing enhances it better than Garlic Croutons. *REVIEW: A light, refreshing soup with a surprising amount of flavor. We added about 1/2-tsp Beau Monde Seasoning. After pureeing with a hand blender, we added about 3/4-cup of fat-free half and half. Served with celery saute and croutons: 122 Calories; 4g Fat (28.4% calories from fat); 2g Dietary Fiber. Restorative soup for cold and flu season! It would go wonderfully with a croissant or light sandwich. Save extra for a gravy or another soup. Do we all have celery to use up? This idea comes from Nava Atlas. I did read one rave review of the recipe while searching the web for Nava's recipes yesterday. * Exported from MasterCook * Greek Shrimp Bake Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Fish & Seafood Mediterranean Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 onion -- chopped 2 tbsp olive oil 1 can diced or quartered tomatoes -- (28 oz) undrained 1/2 cup chopped fresh parsley -- * 1 tbsp minced garlic 1 tbsp dried oregano Salt and Pepper to taste 2 lbs medium shrimp -- peeled 1 package frozen peas -- (10 oz) thawed and drained 1/2 cup crumbled feta cheese -- optional * * The 1/2 cup is estimated. The fraction amount came through unreadable, so 1/2 was assumed. You might want to start with 1/4 and go from there. 1. Preheat oven to 375 F. In a large skillet, over medium heat, saute onion in olive oil until tender. Stir in tomatoes, parsley, garlic, oregano, salt and pepper. Reduce heat to low, cover skillet and gently simmer mixture for 20 minutes, stirring occasionally. 2. Remove sauce from stove; store in shrimp and peas. Transfer mixture to a 2-quart baking dish. Sprinkle with feta cheese. Bake, uncovered, for 20 to 30 minutes or until shrimp are done. Source: Meals on the Move by Holy Clegg Formatted by Whome40@aol.com Nov 2000 NUTRITIONAL INFORMATION: Calories: 208 Carbs: 12 Fat: 5 grams Protein: 26 grams From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Perfectly cooked shrimp in a fabulous sauce make this ideal for a family dinner. Holly Clegg suggests serving this Greek inspired dish over pasta or rice. _____ * Exported from MasterCook * Green Bean Casserole #3 Recipe By :Fat-Free Holiday Recipes (Sandra Woodruff, RD) Serving Size : 12 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 30 ounces frozen French-cut green beans -- thawed and drained 10 3/4 ounces condensed reduced fat cream of mushroom soup 1/2 cup nonfat sour cream 1/4 teaspoon ground black pepper 1 1/2 medium onion -- thinly sliced separated into rings 4 tablespoons grated nonfat Parmesan -- OR reduced-fat Parmesan Cheese 2 tablespoons Italian bread crumbs In a large bowl, combine the green beans, mushroom soup, sour cream and pepper, and toss gently to mix. Coat a 2-quart casserole dish with nonstick cooking spray. Place the green bean mixture in the dish, and arrange the onion rings over the top. Combine the Parmesan cheese and bread crumbs in a small bowl, and sprinkle over the onions. Bake at 350°F for 50 minutes, or until the green bean mixture is bubbly and the top is lightly browned. Serve hot. Makes 12 (1/2 cup) servings. S(MC formatted in 2000 by): "hdeacey1@sympatico.ca (Nov. 11, 2000)" - - - - - - - - - - - - - - - - - - - NOTES : Per Serving: Calories 58 (16% from fat); 1g Total Fat; 2g Fiber (1 Point) * Exported from MasterCook * Green Beans With Hazelnuts And Lemon Recipe By :Gourmet, November 1995 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds Fresh green beans -- trimmed 1 teaspoon Olive oil -- or more 1 1/2 teaspoons Freshly grated lemon zest -- to taste 1/3 cup Hazelnuts (toasted) -- finely chopped In a kettle of boiling salted water cook beans until just tender, 3 to 8 minutes. Drain beans in a colander and in a large bowl toss while still hot with oil, zest, nuts, and salt and pepper to taste. Beans may be made 1 day ahead and chilled. Reheat beans, preferably in a microwave. S(Internet Address:): "http://www.northcoastco-op.com/hndholid.htm#greenbeans" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Greens Recipe By :Cookin' Southern Vegetarian Style, Ann Jackson p22 Serving Size : 3 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 bunch greens -- * see note 1 small dried hot pepper -- optional 2 tablespoons tamari soy sauce -- to 3 Juice of 1 lemon -- or 3 tbsp rice vinegar -- or hot pepper vinegar salt and pepper -- to taste 1 teaspoon oil (toasted sesame is best) -- to 2 tsp -- if using an electric skillet -- Small handful chopped dried dulse -- optional Also in Heart of the Home, Ann Jackson (1995) p8 Serves 3-4. * collard, kale, chard, turnip greens, beet greens, mustard greens, or your favorite 3-5 large servings Cut the stems off the greens, and was the leaves really well. You don't want them to be gritty. don't worry about draining the wet leaves. Put the greens on a chopping board, and cut them lengthwise a couple of times, then cut across them about every 2 inches. (Many Southerners will swear that you have to tear the greens.) Put about 3 cups water in a pot, and let it come to a boil. Put the greens into the pot; you may have to do this in batches as the greens will take up a lot of room until they cook down. Don't be shy; smash them down with a big spoon if you have to to get them in. You can also put in a smallish dried pepper pod if you have it. Cover and simmer about 45 minutes to 2 hours, depending on how you like your greens and what kind of greens you are using. If you are using kale, chard, or beet greens, they won't take as long to cook. Turnip greens, mustard greens, and collards (the king of greens) can take up to 2 hours to get that melt-in-your-mouth tenderness. Halfway through cooking, add 1/2 to 1 cup water with about 2 to 3 tablespoons tamari. You may want to toss the greens a couple of times during cooking. The juice that is leftover from cooking is called "potlikker" and is a true delicacy. Heap the collards in a serving bowl, and drizzle lemon juice or vinegar over the top. Two or 3 pieces of cornbread are a must to use for sopping up the potlikker. Greens are another good thing to cook in an electric skillet. You being as above. Start out with any combination of olive and toasted sesame oil to make about 2 tablespoons. Add greens to the skillet in batches if you need to. (The skillets usually have real tall lids.) Pour in about 2 cups water with about 2 to 3 tablespoons tamari. Cover and cook at about 300F. You'll have to check this every 10 minutes or so to make sure the water has not cooked away. After about 15 minutes, turn down the heat to about 225F. If you need to add more water, just add more, but you shouldn't need any more tamari. the greens will usually cook in 45 minutes'; it all depends on the kind of green you use and your own taste. I like my greens melt-in-you-mouth. Every time I make greens like this, my husband says they're the best greens I ever made. A small handful of chopped dried dulse (a seaweed) is good to add during the first 10 minutes or so of cooking. You don't have to do this, but dulse gives it that salt pork taste. Chinese black vinegar or balsamic vinegar is also very good on greens. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : So you're ready to cook you up a mess of greens. What is a mess? I call it however much you can fit into the pot. Serve these with cornbread on the side. * Exported from MasterCook * Greens And Peanut Sauce Recipe By :Cookin' Southern Vegetarian Style, Ann Jackson p23 Serving Size : 5 Preparation Time :0:00 Categories : Eat-LF Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 bunch greens -- collard- kale- chard-mustard 1 small dried hot pepper -- optional -- small handful chopped dried dulse 2 tablespoons tamari soy sauce Juice of 1 lemon -- or 3 tbsp rice vinegar or Chinese Black Salt and pepper to taste PEANUT SAUCE: 1/3 cup lowfat peanut butter 2 tablespoons toasted sesame oil 3 tablespoons rice vinegar -- (or Chinese black vinegar) 2 tablespoons tamari soy sauce 1/4 teaspoon cayenne pepper 1 teaspoon sugar -- or sweetener of choice 1 large clove garlic Juice of 1 lime Dulse is a seaweed sold in health-food stores that Jackson says approximates the salt-pork taste in classic Southern greens. Tamari sauce, similar to soy sauce, is sold in the Asian sections of supermarkets.Greens: Cut stems off greens. Discard stems and wash leaves well to remove all grit. Chop greens lengthwise a couple times, then cut across in 2-inch strips. Put 3 cups water in pot and bring to a boil. Add greens, in batches if necessary, pushing them down into the water as you go. Add hot pepper and chopped dulse if desired. Cover and simmer 45 minutes to 2 hours, depending on type of greens and how well-cooked you like them. (Jackson likes hers very well-cooked, to what she calls "that melt-in-your-mouth tenderness.) Halfway through the cooking, add 1/2 cup to 1 cup water and the tamari sauce, and toss well. Heap greens into a serving bowl and drizzle with lemon juice, rice vinegar, black vinegar or hot-pepper vinegar. Put all the sauce ingredients in a blender and process until smooth. Serve over the hot greens. Makes 3 to 5 large servings. Jackson also likes to cook greens in an electric skillet. Start skillet at 300 degrees. Add 1 to 2 teaspoons toasted sesame oil, greens, water, tamari, and hot pepper and dulse, as directed above. Cover and cook, reducing heat to 225 degrees after 15 minutes. Check periodically to make sure water has not evaporated, adding a little water if necessary. Greens will cook faster this way, in no more than 45 minutes. Add lemon juice or vinegar to cooked greens and serve with peanut sauce. Cuisine: "Southern" Source: "http://www.egroups.com/message/EthnicRegionalMCook/2247" S(Formatted by): "Nancy Braswell" Copyright: "Book Publishing Company, 2000" From Nancy B - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Guiltless Pleasure Recipe By :Mary Corpening and Sara Corpening Whiteford Serving Size : 2 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup fresh strawberries -- quartered 1/2 cup soy milk, vanilla 1/3 cup soft silken tofu 1 whole banana -- frozen, sliced 2 tablespoons frozen pineapple juice concentrate Combine the first 3 ingredients in blender. Add the last two. Blend until smooth. Source: "Super Smoothies" Yield: "2 cups" From "f-nchaltry" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ham And Cheese Breakfast Bread Recipe By :Canadian Living Magazine's Holiday Baking 1996 Serving Size : 16 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups all-purpose flour 4 ounces reduced fat cheddar cheese -- (1-1/2 cups) *1 3 ounces extra lean ham -- (1/2 cups) shaved *2 2 green onions -- chopped 2 tablespoons grated fresh Parmesan cheese 1 tablespoon baking powder 1 teaspoon dry mustard 1 teaspoon dried thyme 1/2 teaspoon nutmeg 1/4 teaspoon salt 1/4 teaspoon pepper 1 cup 1% milk -- *3 3/4 cup egg beaters(r) 99% egg substitute -- *4 1/3 cup butter -- melted In bowl, stir together flour, Cheddar cheese, ham, green onions, Parmesan cheese, baking powder, mustard, thyme, nutmeg, salt and pepper. Whisk together milk, eggs and butter; stir into dry ingredients just until moistened. Spoon into nonstick 9-inch Bundt pan; bake in 350°F. oven for 45 to 50 minutes or until cake tester inserted in centre comes out clean. Let cook in pan on rack for 10 minutes, before unmolding. Serve warm. Makes 1 loaf or 16 slices. *1 -- originally called for shredded old cheddar cheese *2 -- originally called for shaved smoked ham *3 -- originally called for whole milk *4 -- originally called for 3 eggs Description: "The first meal of the day has never tasted better than this omelette-flavoured bread. With a Bundt pan, an everyday muffin, or quick-bread batter becomes a coffee cake, and a regular loaf acquired interesting curves." S(MC formatted in 2000 by): "Helen D. (hdeacey1@sympatico.ca)" Yield: "1 loaf" - - - - - - - - - - - - - - - - - - - NOTES : Using the original ingredients the WW was 4 points, cutting fat and using lower fat items, the WW count is 3 points. Fat was 8g, now is 5g. * Exported from MasterCook * Ham And Garden Vegetable Salad Recipe By :Recipes Plus 2000 Calendar Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups rotini pasta 1 1/2 cups broccoli florets 1 1/2 cups extra lean ham -- (precooked) 1 cup snow peas -- halved lengthwise 1 medium tomato -- chopped 1 medium carrot -- cut in julienne strips 1/3 cup fat-free mayonnaise 2 tablespoons prepared mustard -- (yellow) 2 tablespoons lemon juice COOK rotini according to package direction. Cool under cold running water. Drain well. IN LARGE bowl combine rotini with ham and vegetables. Combine mayonnaise, mustard and lemon juice. Stir into salad. COVER and chill at least 1 hour. Season to taste. Serves 6 S(MC formatted in 2000 by): "hdeacey1@sympatico.ca (Nov. 13, 2000)" - - - - - - - - - - - - - - - - - - - NOTES : The original recipe called for slivered Schneiders Olde Fashioned Ham, I used extra lean prosciutto cotto, I used fat-free mayonnaise. (using the ingredients I used make it 4 Points for the 123 WW program) * Exported from MasterCook * Hamburger Soup #2 Recipe By :Helen Deacey (1995) Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces cooked ground round 28 ounces canned tomatoes -- (1 can) 2 cups cooked kidney beans -- *see Note 1 1 can condensed tomato soup 5 cups water 1 cup chopped onions 2 cups diced carrots 1 cup diced celery 1/2 cup sliced mushrooms 1 teaspoon Worcestershire sauce 1/4 teaspoon hot pepper sauce -- or to taste 2 cups chopped zucchini 1/2 cup cooked barley IN LARGE stockpot on medium heat, brown beef until crumbly; drain under very hot water to remove all extra fat. Add tomatoes, legumes, tomato soup, water, onion, carrots, celery, mushrooms and seasonings. Bring to boil. Reduce heat, cover and simmer for about 35 minutes. ADD 1/2 cup cooked barley with the zucchini (or about 1-1/2 ounces dry if so add with the tomatoes, legumes). If adding the barley cooked add with the zucchini also, you may replace barley with small pasta then you would add the pasta with the zucchini. S(MC formatted & WW Points by): "hdeacey1@sympatico.ca" Yield: "12 cups" - - - - - - - - - - - - - - - - - - - NOTES : * Note 1 - other legumes can be used in place of kidney beans, you can also add minced garlic, basil, or other seasonings to taste I made this soup from several recipes, my Moms, a couple I found in magazine, then I worked until we found this one tasted the best and we make it several times a year, I usually add both barley and pasta, it changed the count I think to 5, it is a meal-in-one dish, You may serve with a tossed salad if you desire. This soup is very filling I originally made this in 1995 when I was on the Old Weight Watchers program. Each 2 cup serving is 1 Protein, 4 Vegetables, 2 breads, 16 Optional Calories, 5 Fat, 9 Fibre. WW Points 4 This soup will take the chill off your bones. _____ * Exported from MasterCook * Holiday Nog Recipe By :366 Simply Delicious Dairy-Free Recipes, Robin Robertson Serving Size : 4 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Holidays & Gifts Tried Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup vanilla soy milk 1 teaspoon rum extract 1/8 teaspoon nutmeg 1 pinch turmeric 1 1/2 cups vanilla frozen non-dairy dessert 1 dash nutmeg -- for garnish Combine the soy milk, rum extract, nutmeg, and turmeric in a blender and blend until smooth. Add the frozen dessert, and blend until thick and creamy, about 30 seconds. Serve in small cups, and garnish with a dash of nutmeg, if desired. S(ISBN): "0-452-27623-3" Copyright: "1997" From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : Replace the rum extract with a splash of real rum for a "spirited" version. * Exported from MasterCook * Honeymooner's Tonic Recipe By :Mary Corpening Barber and Sara Corpening Whiteford Serving Size : 2 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup cranberry juice 1 cup fresh blueberries 1 whole frozen banana -- sliced 1/2 cup strawberry sorbet Combine all the ingredients in a blender. Blend until smooth. Source: "Super Smoothies" Yield: "2 1/2 cups" From "f-nchaltry" - - - - - - - - - - - - - - - - - - - NOTES : Drink this smoothie right away before the natural pectins in the blueberries cause it to congeal. _____ * Exported from MasterCook * How To Cook Winter Squash Recipe By :Woman's Day, 10/8/96, pg 151 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Winter Squash Acorn, Delicata, Sweet Dumpling (about 12 oz - 1 lb): To Prepare for Cooking: Do not peel. Cut in half lengthwise. With a spoon scrape out and discard seeds and strings. To Bake: Place cut side down in foil-lined baking pan. Bake in a 400 deg F oven 30 - 35 min until tender when pierced. Scoop out flesh or serve as is. Serving Suggestions: * Fill halves with creamed spinach or green peas * Stuff halves with mashed potatoes. Brush lightly with lowfat margarine and broil until golden * Fill cavities with cranberry sauce. Serve with poultry Butternut (1 - 2 lbs): To Prepare for Cooking: Do not peel. Cut in half lengthwise. With a spoon scrape out and discard seeds and strings. To Bake: Follow directions for acorn squash, but bake 40 - 45 minutes. Scoop out flesh or serve as is. Serving Suggestions: * Season hot mashed squash. Spread in shallow casserole, sprinkle with shredded cheese and bake until cheese melts. * Use as serving bowls for chili * Fill cavities with stuffing. Serve with poultry or chops Hubbard, Buttercup, Kabocha (about 3 lbs): To Prepare for Cooking: Do not peel. Cut in half lengthwise. With a spoon scrape out and discard seeds and strings. To Bake: Follow directions for acorn squash, but bake 50 - 55 minutes or until tender. Scoop out flesh. Serving Suggestions: * Puree squash. Add seasonings, then chicken broth until soup consistency. Serve hot topped with spoonfuls of low fat or nonfat sour cream or plain yogurt. * Mash with lowfat margarine, orange juice and grated orange peel. Spaghetti Squash (1 1/2 - 2 1/2 lbs): To Prepare for Cooking: Do not peel. Leave squash whole. To Bake: Place whole in shallow baking pan. Add 1/4 C water. Cover and bake in a 400 deg F oven about 1 hr until tender when pierced. When cool enough to handle, cut in half lengthwise and discard seeds and strings. With a fork, scrape out spaghetti-like strands. Serving Suggestions: * Serve strands with marinara sauce and grated Parmesan cheese. * Serve strands as main dish with meatballs and spaghetti sauce. * Layer strands in baking dish with low or nonfat ricotta cheese, tomato sauce and fresh basil leaves. sprinkle with grated Parmesan cheese and bake until hot. * Toss strands with lowfat basil pesto. From Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * How To Make A Cream Soup Without Using Any Cream Recipe By :Cookin' Southern Vegetarian Style, Ann Jackson p108 Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Also in Heart of the Home, Ann Jackson (1995) The easiest way to do this is to use soymilk; it substitutes for dairy milk perfectly in any recipe. Some supermarkets don't carry it, but most natural foods stores do. Try Oriental food stores too; lots of times they sell fresh soymilk.Here are some other ways to add creaminess to soups without using cream: 1. Mash the soup several times with a potato masher; this will thicken it up. 2. Put 1 to 2 cups of the soup in the blender until smooth, and stir back into the soup. 3. Put 1 to 2 cups of the soup in the blender with 1/2 pound of tofu,and blend until smooth. Stir back into the soup.This is the equivalent of stirring in sour cream. 4. Throw in a handful or rice. Usually, if the soup is nice and thick, you won't miss the milk. 5. Use nut milk. It's easy to make. Process 1/4 to 1/2 cup of nuts (any kind tastes good -- peanuts, almonds, cashews, sunflower seeds, etc.) in a blender with 1 to 2 cups of water until very smooth. This is a good replacement for dairy milk in almost any recipe. It's good, too, in breads or casseroles. 6. Make a batch of nutritional yeast "cheese", or a white sauce and stir that in. 7. Eat a nice clear soup, like miso, more often! 8. Strain some liquid from nonfat yogurt; Line a strainer with a paper towel. Scoop the yogurt in and let strain overnight in the fridge. This makes imitation sour cream and can be used in all kinds of recipes that call for yogurt, sour cream, or mayo. 9. Use soymilk or rice milk. these work great and are the easiest of all to use and substitute. Be sure to get soymilk that is plain, with no honey or vanilla or any flavoring added. Flavored, sweetened milk works good in desserts or breads for baking, but can ruin gravy or soup. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Impromptu Vegetable Soup Recipe By :366 Simply Delicious Dairy-Free Recipes, R. Robertson, p 24 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Soyfoods Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon corn oil 1 large onion -- chopped 1 rib celery -- chopped 1 clove garlic -- minced 3 cups Vegetable Stock 1 cup canned tomato puree 1 teaspoon dried basil 1 bay leaf Salt and freshly ground pepper 10 ounces packaged frozen mixed vegetables 10 ounces packaged frozen chopped spinach thawed and drained 1 cup soy milk There's nothing like a pot of hot soup as a cure for the winter doldrums. But what happens if your vegetable bin only contains a stray onion and a rib or two of limp celery? Not to worry-this recipe relies on frozen vegetables to produce a satisfying soup in no time. Heat the oil in a large saucepan over medium heat, add the onion, celery, and garlic, and cook, covered, about 5 minutes, or until the vegetables begin to soften. Remove the cover, add the stock, tomato puree, basil, bay leaf, and salt and pepper to taste, and bring to a boil. Add the frozen vegetables, return the liquid to a boil, and simmer the soup for 5 to 7 minutes, or until the vegetables are just tender. Discard the bay leaf. In a food processor, puree the soup in batches. Return the soup to the saucepan, stir in the soy milk and slowly bring to serving temperature, being careful not to boil. 6 SERVINGS Calories 207 Kc Protein 7 Gm Fat 7 Gm Percent of calories from fat 29% Cholesterol 0 mg Dietary Fiber 7 Gm Sodium 409 mg Calcium 119 mg Formatted by Kathleen From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Italian Chutzpah: Grandma Riello's Spaghetti Sauce Recipe By :At Grandmother's Table, Sharon Lloyd Spence Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound fresh plum tomatoes 2 celery stalks 1 whole bulb garlic 1 red onion 3 tablespoons extra virgin olive oil 1/2 cup dry red wine 1/2 cup fresh basil -- shredded 1 tablespoon fresh oregano -- chopped Salt and pepper --- cooked spaghetti Grandma and Mamma disagreed on everything important: religion, money, sex, men. They were friends only in their affection for food, abondanza portions of it. A budding ballerina, I lived among two headstrong earth mothers. The more I struggled to become lanky and lithe, the more they plied me with veal, mozzarella, lasagna, and other temptations, every meal created from scratch and served with wide-eyed expectation. At Mamma's table I could usually escape with "gotta do my homework." At Grandma's table I was held captive as her special guest. Bending over my left shoulder, she ladled out buckets of minestrone, mountains of garlic eggplant, and, always sugared chiacchiere for dessert. "Eat, Sharon-a eat!" she commanded in a husky Neopolitan accent. Her pendulous breasts were pressed firmly against my back; her breath was sweet with tomato sauce and oregano. When I dared to leave a morsel on my plate, she shook her head sadly, as though the Pope had died, and fondled her pink rosary beads. "What-a can I do?" she would sigh. You're gonna be a stream-a- line." "But Grandma," I tried to comfort her. "I can't dance if I'm fat." Of course it was hopeless. I never left Grandma Anna Riello's house without several new pounds accumulated from the best meals of my life... Grandma (Anna Maria Giovanni Riello 1904-1985) spent many happy hours in her small backyard garden, growing tomatoes and fresh herbs. The result was a heavenly spaghetti sauce I can smell to this day. Chop the tomatoes and celery into chunks. Peel and slice the cloves of garlic. Skin and slice the onion into thin rings. Saute the celery, garlic, and onion in the olive oil until the onions are transparent and the garlic is soft. Add the tomatoes and the wine and cook for 5 minutes. Then, add the basil, oregano, salt, and pepper. Simmer the sauce over low heat for 30 minutes, stirring occasionally. Let it stand, covered, for another 30 minutes. Reheat the sauce before serving over cooked spaghetti. This sauce will freeze well for future meals. Makes enough for your granddaughter to take home. At Grandmother's Table: Women Write about Food, Life, and the Enduring Bond Between Grandmothers and Granddaughters is the ideal holiday gift book for any woman who loves food or the family memories that food evokes. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Japanese Style Soba Soup Recipe By :Ellen C. Rakes Serving Size : 2 Preparation Time :0:00 Categories : Eat-LF Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound soba noodles -- 2 small bundles of soba noodles Boiling water --- 4 dried shiitake mushrooms -- to 6 1 cup hot water --- 4 cups water -- to 5 cups 1 tablespoon grated ginger root 1 package frozen stir fry vegetables -- * see note 1 carrot -- sliced -- or any other fresh vegetables 1/2 package firm lowfat tofu -- diced -- such as Mori Nu 2 tablespoons mellow miso 2 teaspoons mirin -- optional 2 teaspoons rice vinegar * The mix I used was snap peas, mushrooms, carrots, and onions. Cook the soba noodles in boiling water for 5-6 minutes. Drain, rinse with cold water. Soak the dried shiitakes in hot water for at least 10 minutes. Remove, cut off stems, slice the mushrooms. Carefully pour most of the soaking broth into a large saucepan, leaving any grit behind. Add the 4 cups of water, grated ginger, and any fresh vegetables you are using to the saucepan with the mushroom soaking water. Bring to a boil, then simmer for several minutes, until the carrot is almost tender. Add the frozen vegetables and the shiitake mushrooms. After 5 minutes, or when the vegetables are tender, add the cooked soba and the tofu. Mix the miso, mirin, and rice vinegar. Add hot broth from the saucepan, as needed, to make a smooth paste. When the noodles are hot, remove the pan from the heat and stir in the miso paste. Serve in a large bowl with chopsticks, or a fork, and a large spoon. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : This was inspired by the Japanese Style Soup in Breast Cancer? Breast Health! by Susun Weed. (see veg-recipes) My pantry is close to bare, and we were starving. So I made up a very easy and satisfying soup from the few remaining things I have on hand. Basically, this is just some water, miso, soba noodles, and frozen veggies. You could use any veggies you have, frozen or fresh. Any pasta would work, well, too, but the soba noodles provide good protein and fiber. I added the shiitake mushrooms simply because I had them, and they are so good for you. Mollie Katzen has a sauce recipe that mixes mirin and miso, so I added some mirin to my soup. It did not make it too sweet, but did boost the miso a bit. DH added a spicy ginger and garlic soy sauce to his bowl; I added a splash of tamari to mine. Easy, nourishing, quick, and comforting. I'll make this regularly. * Exported from MasterCook * Kidney Bean, Root Vegetable, Barley Chili-stuffed Squash Recipe By :Jim Coleman Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Legumes Stuffing Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup dried kidney or pinto beans -- rinsed and soaked overnight 7 cups water -- divided 4 cups tiny pearled barley 3 16 ounce acorn squash -- or larger (20-oz) 1 teaspoon olive oil 1/2 cup diced onions 1/2 cup diced carrot 1/3 cup diced daikon or celeriac or salsify 1/3 cup diced taro or rutabaga or parsnip 1/3 cup diced butternut squash 2 tablespoons ground cumin 2 tablespoons pure red chile powder 2 cups canned tomatoes -- drained and diced 1 1/2 cups Low-Sodium broth 1/2 cup sliced scallions 1/2 teaspoon freshly cracked black pepper 2 tablespoons chopped fresh cilantro 12 scallions (optional) -- for garnish Drain and rinse the beans and place in a saucepan. Add 4 cups of the water (or enough to cover the beans by 1 inch) and bring to a boil over high heat. Reduce the heat to a simmer and cook for 40 minutes, or until tender. Drain the beans and transfer to a mixing bowl. Meanwhile, place the barley in a saucepan with the remaining 3 cups of water and bring to a boil over high heat. Reduce the heat to a simmer and cook for 12 to 15 minutes, until tender. Drain the barley and transfer to the bowl with the beans. Toss the cooked beans and barley together and set aside. Preheat the oven to 400F. Cut the squash in half lengthwise. Place the squash, cut-side up, in an oven-proof baking dish and add enough water to come 1/4 inch up the sides of the squash. Cover with aluminum foil and par-bake in the oven for 15 minutes. Remove from the oven and scoop out all the seeds and a little of the flesh, leaving about a 1-inch thickness of flesh in the squash. Set aside. Lower the oven temperature to 375F Heat the olive oil in a saucepan. Add the onions, carrots, daikon, taro, and butternut squash and sweat over medium heat for 2 minutes. Stir in the cumin, chile powder, and tomatoes and cook for 2 minutes longer. Add the broth, scallions, and pepper and simmer for 20 minutes, or until almost all the liquid has evaporated. Remove the pan from the heat and gently stir in the cilantro. Thoroughly stir the vegetable mixture into the bean and barley mixture. Spoon the filling into the par-baked acorn squash and bake in the oven for about 15 minutes, or until the squash is tender. Remove from the oven and place each squash on a serving plate. Angle the squash a little so the filling flows out onto the plate. Place the scallions upright on one side of the squash to garnish, and serve immediately. Serving Ideas : Title in full: Kidney Bean, Root Vegetable and Barley Chili-Stuffed Baked Acorn Squash NOTE discrepancy: book estimates 509 cals, 4g fat. MC estimates 650 cals, 4g fat. Description: "Acorn squash half, stuffed with spicy bean stew" Source: "Rittenhouse Cookbook" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Variation on a popular winter vegetarian menu item at the Rittenhouse. It's a full meal! Serving the chile inside the oval, orange-fleshed acorn squash makes a great presentation and a sure-fire conversation piece for any dinner party. You can vary the mix of root vegetables, and you can spice up the chili by adding jalapenos or hot sauce. This recipe is particularly convenient for entertaining because you can make the chili ahead of time and then stuff and bake the squash at the last minute. * Exported from MasterCook * Kuba - Sherry B Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Grains & Cereals Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Cups Barley 1 1/2 Cups Mushrooms -- dried 7 Cups Water 2 Teaspoons Salt 1/4 Teaspoon Black pepper 2 Cups Garlic -- finely minced 3/4 Cup Onion -- dried finely choppe 1/4 Cup Butter 1 Teaspoon Marjoram This is a recipe for a Czech barley casserole that is traditionally served on Christmas Eve but is also good as a side dish. Cook the onion in the butter until translucent. Wash the mushrooms until free from grit. Add the barley (or barley grits, mushrooms, salt and water to the onions and cook, uncovered, until the water has evaporated, stirring frequently. (Mixture will be very thick.) Add the remaining ingredients. Place in a greased casserole or baking dish and bake at 350F for 30 to 35 minutes. I usually cut this recipe in half unless we are having a really big crowd. It also freezes well. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Layered Mashed Potatoes Recipe By :CalciYum! Delicious Calcium-Rich Dairy-Free Vegetarian Rec Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Potatoes Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 medium white potatoes -- peeled and quartered 1/4 cup soy milk -- (calcium fortified) 3 medium sweet potatoes -- peeled and quartered 2 teaspoons olive oil 1 large onion -- finely chopped 4 cups packed finely chopped collard greens -- steamed 1 teaspoon salt 3 cups packed finely chopped Chinese lettuce -- steamed 1/4 cup finely chopped fresh whole fennel cilantro In a large pot of boiling water, cook white potatoes until soft; drain and transfer to a large bowl. Mash potatoes with soy milk and set aside. In another pot of boiling water, cook sweet potatoes until soft; drain and transfer to another large bowl. Mash and set aside. In a nonstick skillet, heat oil over medium-high heat. Add onion and saute until browned. Add to mashed white potato, along with collards and salt. Mix well. Add Chinese lettuce and fennel to sweet potatoes,; mix well. Make a 1-inch layer of white potato mixture in 11 x 9-inch prepared baking dish. Follow with a layer of sweet potato mixture. Finish with white potato layer. Bake in 350F preheated oven for 30 minutes. Sprinkle cilantro over top. Cut into large squares and serve hot. CalciYum! Delicious Calcium-Rich Dairy-Free Vegetarian Recipes - David and Rachelle Bronfman From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lazy Day Lasagna Recipe By :CalciYum! Delicious Calcium-Rich Dairy-Free Vegetarian Recip Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 9 lasagna noodles -- (9 to 12) 2 cups cooked white or navy beans OR -- 19 oz canned white or navy beans -- rinsed and drained 8 ounces firm tofu -- crumbled 4 cups packed finely chopped collard greens -- lightly steamed 2 cans prepared pasta sauce -- 19 oz each 3 cloves garlic -- minced 3 1/2 cups shredded soy cheese In a pot of boiling salted water, cook lasagna noodles for 8 to 10 minutes or until tender but firm; drain. Rinse under cold running water. Drain and set aside. In a large bowl, mash cooked beans. Add tofu; mix well. Stir in collards, pasta sauce, and garlic. Pour tomato mixture to coat bottom of 13 x 9-inch baking dish. Layer with noodles, then sauce, then soy cheese. Repeat layering until ingredients are used up. The top layer should be soy cheese. Bake uncovered in preheated 350F oven for 45 minutes. CalciYum! Delicious Calcium-Rich Dairy-Free Vegetarian Recipes - David and Rachelle Bronfman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lean Style Chicken Gravy Recipe By :Lean & Loving It - Don Mauer Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups chicken broth -- low fat 2 tablespoons chicken broth -- low fat 1/2 teaspoon salt 1/4 teaspoon black pepper 2 teaspoons Butter Buds(r) 4 tablespoons Browned Roux 1) In a medium saucepan, over medium-high heat, bring 2 cups of the chicken broth, seasoned with the salt and pepper to a boil. Whisk in the butter Buds and lower the heat to a simmer. 2) In a small bowl, whisk the browned roux with the remaining 2 tablespoons unheated chicken broth until dissolved. In a stream, whisk the roux mixture into the simmering chicken broth. Cook whisking constantly, until thickened, about 1 minute. Remove from the heat and serve hot. From debra - - - - - - - - - - - - - - - - - - - NOTES : Numbers according to book Serving size 2 tablespoons: 18 calories trace of fat 1.1g. * Exported from MasterCook * Leftover Turkey: Pumpkin Bean Turkey Chili Recipe By :Anita A. Matejka Serving Size : 10 Preparation Time :0:15 Categories : Chilis Eat-LF Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tsp olive oil 1/2 cups onions -- chopped 2 cloves garlic -- minced 1 cups bell peppers -- chopped 1 1/2 tsps oregano 1 1/2 tsps cumin 1 1/2 tsps chili powder 1 tsp salt 1/2 tsp black pepper 14 1/2 ozs chicken broth 15 1/2 ozs great northern beans -- drained and washed 16 ozs dark red kidney beans -- drained and washed 14 1/2 ozs crushed tomatoes -- undrained 16 ozs pumpkin 2 1/2 cups turkey light meat, skinless -- cooked and cubed 1/2 cups water Heat oil in a saucepan over medium heat. Add onions, garlic, bell peppers, oregano, cumin, chili powder, salt, and black pepper; cook until vegetables are tender. Stir in chicken broth, beans, tomatoes, pumpkin, turkey, and water. Bring to a boil, stirring occasionally. Simmer 45 minutes over low heat. From Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lemon Angel-hair Pasta Recipe By :Weight Watchers Quick Meals in 30 Minutes or Less, p.52 Serving Size : 4 Preparation Time :0:30 Categories : Eat-LF Mailing List Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces angel hair pasta -- (capellini) 2 teaspoons olive oil 1 large garlic clove -- crushed 1/4 cup minced fresh parsley -- (flat leaf parsley) 2 tablespoons fresh lemon juice 1/4 teaspoon salt freshly ground black pepper -- to taste 1. In large pot of boiling water, cook angel hair pasta 3 minutes, until tender. Drain; set aside. 2. Meanwhile, in medium skillet, heat olive oil; add garlic. Cook over low heat, crushing garlic with fork, 2 minutes, until tender. Add cooked angel hair, parsley, lemon juice and salt; toss to coat. Serve sprinkled with pepper. Makes 4 servings. Each serving provides 1/2 fat plus 2 breads. Serving Ideas : Serve with Braised Game Hens & Skillet Mushrooms (WW) WW analysis per serving: 183 Calories 3 g total fat 140 mg sodium 33 g total carbohydrate 1 g dietary fiber 6 g protein 16 mg calcium According to MC 4, this recipe includes about 15% calories from fat. Formatted in MasterCook 4 by Ellen Pickett 2000-11-28. Posted to Eat-lf 2000-11-28 by Ellen Pickett . - - - - - - - - - - - - - - - - - - - NOTES : This pasta recipe sounds interesting and contains only foods I'm generally allowed, so it's on my to-try list. * Exported from MasterCook * Light Whole Wheat Bread #2 *Modified Recipe By :Breadman Serving Size : 16 Preparation Time :0:00 Categories : Bread Machine Breads Eat-LF Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 2 Lb Loaf: -- (1 1/2 Lb Loaf): 1 1/4 cups Water -- (1 C + 2 Tbsp) 3 Tbsp Oil -- (2 Tbsp) 2 1/8 Tbsp Salt -- Note 1 4 Tbsp Brown Sugar -- (3 Tbsp.) 3 Tbsp Dry Milk Powder -- (2 Tbsp) (I Omitted Dry Milk Powder) 3 1/3 cups Whole Wheat Bread Flour -- Note 2 1 cups White Bread Flour 4 Tsp Active Dry Yeast -- Note 3 Note 1: Original recipe used 2 tsp salt for 2 lb loaf and 1 1/2 tsp salt for 1 1/2 lb loaf. Note 2: Original recipe used 4 1/3 C whole wheat flour for 2 lb loaf and 3 1/4 C whole wheat bread flour for the original Whole Wheat Bread. There is a note that appears in the recipe that states "For best results, when not using Bread Flour, we recommend adding Gluten to the recipe. Add 1/3 C of Gluten to a 2 lb recipe. If whole wheat flour is stone ground, you may need to add 1/2 C of Gluten, or more" Note 3: Original recipe used 4 1/2 tsp active dry yeast for 2 lb loaf and 1 1/4 tsp for 1 1/2 lb loaf. Put all ingredients into the baking pan of your machine according to your particular bread machine manufacturer's instructions. Push "Start" (and I used light crust setting). This was a very nicely textured, flavored and aromatic loaf of bread. The rise was perfect. Tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lighter Bake Oatmeal Raisin Cookies Recipe By :Lighter Bake booklet, 2000 Serving Size : 24 Preparation Time :0:00 Categories : Cookies & Bars Eat-LF Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup packed brown sugar 1/4 cup sugar 1/3 cup Sunsweet Lighter Bake 1 egg 1 teaspoon vanilla 3/4 cup all-purpose flour 1/2 teaspoon baking soda 1/2 teaspoon cinnamon 1/4 teaspoon baking powder 1/4 teaspoon salt 1 1/2 cups quick-cooking oats -- (not instant) 3/4 cup raisins Preheat oven to 375F. Coat baking sheets with vegetable cooking spray; set aside. In mixing bowl, beat together sugars, Lighter Bake, egg and vanilla. In another bowl, combine flour, baking soda, cinnamon, baking powder and salt; stir into Lighter Bake mixture. Stir in oats and raisins. Drop by rounded spoonfuls onto prepared baking sheets. Bake 8 to 9 minutes, or until edges begin to brown. Cool on racks. Makes about 2 dozen cookies. Nutrients per cookie: Calories 85 (5% calories from fat); Protein 1 .5g; Fat .5g; Carbohydrate 18g. From Kathleen - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Linguine With Red Clam Sauce Recipe By :Peter Rasmussen, Bon Appetit page 245 November 2000 Serving Size : 4 Preparation Time :0:00 Categories : Eat-LF Mailing List Fish & Seafood Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 cup chopped onion 6 anchovy fillets -- canned, drain and chop 3 large garlic cloves -- chopped 1/2 teaspoon dried crushed red pepper 2 cans Italian-style diced tomatoes -- 14 1/2 oz 4 cans chopped clams -- 6 1/2 oz 1/2 cup dry red wine 3 tablespoons tomato paste 1 pound fresh linguine -- cooked and drained chopped fresh parsley Heat oil in a large skillet (I used about 1/2 tbsp. It could be omitted). Add onion and saute 3 minutes. Add anchovies, garlic and red pepper. Saute 2 minutes. Mix in tomatoes with juices, clams with juices, wine and tomato paste. Bring to a boil, reduce heat and simmer until slightly thickened, about 5 minutes. Add linguine to sauce and toss to coat. Season with salt and pepper. Sprinkle with parsley before serving. Serves 4 - 6 Source: "Formatted by Whome40@aol.com Nov 2000" - - - - - - - - - - - - - - - - - - - NOTES : We loved this! It's my new official favorite clam sauce recipe. Good enough for company. I used 9 oz fresh linguine. It was enough for me and hubby, with a lunch size leftover portion. It's rather salty. Next time I'll used no-salt added tomato paste. I stirred in the parsley right at the end of cooking. Also, I strain the clam juice to remove grit before adding. And I don't add the clams until towards the end. If you want a thinner sauce, decrease the tomato paste. * Exported from MasterCook * Lite 'N Luscious Recipe By :Mary Corpening and Sara Corpening Whiteford Serving Size : 2 Preparation Time :0:00 Categories : Beverages Eat-LF Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup fresh strawberries -- quartered 3/4 cup apple juice, unsweetened 1/2 cup frozen raspberries 1 whole frozen banana -- sliced Combine all ingredients in a blender. Blend until smooth. Source: "Super Smoothies" Yield: "2 cups" From "f-nchaltry" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Loafstyles Of The Rich And Famous Recipe By :Janet & Greta Podleski "Looneyspoons" Serving Size : 6 Preparation Time :0:00 Categories : Burgers & Loaves Eat-LF Mailing List Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon butter or margarine 2 cups Granny Smith apples -- unpeeled 3/4 cup chopped onion 1 1/2 pounds ground turkey breast 1/2 cup quick-cooking rolled oats 1/2 cup chopped fresh parsley 1/3 cup skim milk 2 egg whites 1 teaspoon Dijon mustard 1 clove garlic -- minced 3/4 teaspoon dried marjoram 1/2 teaspoon ground sage 1/2 teaspoon salt 1/2 teaspoon black pepper Preheat oven to 350F. Melt butter in a non-stick skillet over medium heat. Add apples and onions. Cook and stir for about 5 minutes, until onions are tender. Let cool. In a large bowl, mix together apples, onions, and all remaining ingredients. Spray a 9 x 5-inch loaf pan with non-stick spray. Pat turkey mixture into pan. Bake for 1 hour, or until no longer pink in center. Pour off any liquid from pan. Invert onto a platter and serve. Makes 6 servings. PER SERVING: 198 calories, 3 g fat, 13.7 g carbohydrate, 30.3g protein, 300 mg sodium, 57 mg cholesterol CALORIES FROM FAT: 13.3% Description: "Turkey-meat Loaf With Apples and Onions" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Ground turkey often contains turkey skin, which can increase fat content, the authors warn: "For the leanest ground turkey around, grind skinless turkey breast yourself. Remove all visible fat before grinding." * Exported from MasterCook * Love Soup Mix In A Jar Recipe By :souprecipe.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Holidays & Gifts Homemade Mixes Pasta Rice Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cups. beef bouillon granules 1/4 cup dried minced onion 1/2 cup dried split peas 1/2 cup uncooked twist macaroni 1/4 cup barley 1/2 cup dry lentils 1/3 cup long-grain white rice 1 cup uncooked tri-color spiral pasta 1 Use a canning funnel or any funnel that has about a 2-inch neck. This will make it easier to fill the jars with the ingredients. Be sure to use a wide-mouth, 1-quart canning jar. 2 Layer ingredients in the order given: bouillon, onion flakes, split peas, small shape pasta, barley, lentils, rice, and enough tricolor spiral pasta to fill jar. 3 Attach tag with cooking instructions: In large kettle, brown 1 pound ground beef or stew beef cut into bite-size pieces in a little olive oil. Remove tricolor pasta from top of jar and reserve. Add the rest of the jar contents to the kettle with 12 cups water. Let come to a boil and simmer 45 minutes. Add tricolor pasta and simmer 15 minutes more. Serve with your favorite bread or rolls and a tossed salad. From "Jennifer Roethe Kersten" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Lowfat Greens With Salt Pork Recipe By :Judy Ryder Serving Size : 1 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- salt pork -- diced small greens Now on to the practical for your green beans in salt pork ( a mighty yummy dish) a few minor changes will give you the flavor but much less fat. Slice and Dice the salt pork into tiny 1/4 to 1/3 inch dice. (1/4 inch is best or smaller). Fry this out VERY slowly over medium low heat until it is crisp and crunchy. Remove from the fat with a slotted spoon and let what ever fat clings to the pieces go into your recipe. You will have flavor and not all the fat. (The slow cooking will release more fat and stir it often because once the outside crisps all the remaining fat will be sealed inside the pieces.) If you have a recipe that calls for bacon try this same thing. You will find you can use about half the bacon or pork called for and get the flavor you wish. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Maple Acorn Squash Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Med Acorn Squash 1 Teaspoon Cinnamon 1/4 Teaspoon Cloves 1/4 Cup Butter 3/4 Cup Maple syrup 1/2 Teaspoon Nutmeg 1/2 Teaspoon Salt 2 Bacon -- quartered A Christmas favorite. Cut each squash in half; remove seeds and fibers. Arrange the halves, cut side up in a large shallow baking pan. In a small bowl, blend together the syrup, cinnamon, nutmeg, cloves, salt, and butter. Spoon about 2 Tbsp of the mixture into the hollow of each squash. Top with a piece of bacon. Add boiling water to pan, about 1 inch deep. Bake in a preheated 350F oven until tender, about 1 hour. From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Maple-mustard Glazed Pork Roast Recipe By :Claudia Knowles, Eat-L Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 lbs pork tenderloin 2/3 cups Maple syrup 3 tbsps Dijon-style mustard 2 tbsps Cider vinegar 2 tbsps Soy sauce Salt and pepper -- to taste Stir together maple syrup, mustard, vinegar, soy sauce, salt, and pepper. Spread evenly over pork roast and place in a shallow pan. Roast pork in a 350-degree oven until internal temperature measured with a meat thermometer, reaches 160 degrees, about 45 minutes to 1 1/4 hours. Remove from oven and let rest 10 minutes before slicing to serve. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 6 WW points Since we are going out for Thanksgiving dinner I have been doing some cooking that will capture some of my favorite flavors that I might miss at the restaurant. Here are some good recipes. The sweet potatoes were delicious-originally posted to the TNT holiday swap by Kathi Sandler. I scaled the recipe down to 3 servings and it scaled wonderfully. Along with that we had the Maple-Mustard Pork Roast posted to Eat-L by Claudia Knowles. I used pork tenderloin to cut down on the fat. I think I might marinate this in the sauce next time to get more of the delicious flavor. We also had creamed onions. What a fabulous meal of favorites. * Exported from MasterCook * Mashed Potatoes And Parsnips Recipe By :Vegetarian Times Magazine, November 2000, page 46 Serving Size : 6 Preparation Time :0:00 Categories : Eat-LF Mailing List Potatoes Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds unpeeled russet potatoes -- (4 medium or 6 small) 1 pound parsnips -- (3 medium), -- peeled and cut into 3-inch chunks 2 3/4 teaspoons salt 1/2 cup soy milk -- warmed 3 tablespoons extra-virgin olive oil 1/4 teaspoon ground white pepper 6 SERVINGS EGG- & DAIRY-FREE Parsnips lightly sweeten these mashed potatoes, giving them a distinctive taste. I always cook potatoes with their skins on; the finished dish is much more flavorful that way. To hold mashed potatoes for company, set them in a heatproof bowl and place the bowl in a pot that contains a few inches of water. Cover the pot and keep the water at a low simmer. 1. In large saucepan, combine potatoes, parsnips and enough cold water to cover by several inches. Add 2 teaspoons salt. Bring to a boil over high heat, reduce heat to low and cook until potatoes are tender, 15 to 35 minutes, depending on size. Check with a fork to see if they're done - they should be softened to the core. 2. Drain vegetables, reserving cooking liquid. Hold each hot potato in a dish towel and remove skin with a small knife or your fingers. Return potatoes and parsnips to saucepan. 3. Add soy milk, oil and 1/4 cup reserved cooking liquid; mash with a hand masher. Add more cooking liquid if necessary to thin to desired texture. Season with pepper and remaining teaspoon salt. Serve hot. PER SERVING: 266 CALORIES; 5 G PROTEIN; 7 G TOTAL FAT; 1(G SAT. FAT) 47 G CARBOHYDRATE; 0 MG CHOLESTEROL; 203 MG SODIUM; 6 G FIBER From Kathleen - - - - - - - - - - - - - - - - - - -