* Exported from MasterCook * Chicken Taco Rice Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Mexican & Southwestern Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound boneless skinless chicken breasts -- cut into strips 2 tablespoons oil 1 can chicken broth 8 oz tomato sauce 1 package taco seasoning mix 1 1/2 cups instant rice -- uncooked 1/2 cup shredded cheddar cheese tortilla chips In a skillet with a cover, saute the chicken in the oil until opaque. Drain. Add chicken broth, tomato sauce, and taco seasoning mix. Bring to a boil and simmer, covered for about 5 minutes, stirring occasionally. Stir in the instant rice, cover, remove from heat and let stand 5 minutes, until rice is tender. Fluff with a fork, sprinkle with cheese and serve immediately, with tortilla chips. Description: "A very fast and easy dish that will please the whole family." From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken With Balsamic Vinegar Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 skinless boneless chicken breast halves 3/4 pound small mushrooms -- quartered 2 tablespoons flour salt and pepper 3 tablespoons olive oil 6 garlic cloves -- peeled 3 tablespoons balsamic vinegar 3/4 cup nonfat chicken broth 1 bay leaf 1/4 teaspoons thyme 1 tablespoon butter Season the flour with salt and pepper and dredge the chicken breast halves in it. Shake off excess flour. Heat the oil in a heavy skillet and cook the chicken over moderately high heat until nicely browned on one side, about 3 minutes. Add the garlic cloves. Turn the chicken pieces over and scatter the mushrooms over all. Continue cooking, shaking the skillet and redistributing the mushrooms so they cook evenly. Cook about 3 minutes. Add the Balsamic vinegar and broth, the bay leaf and thyme. Cover closely and cook over moderately high heat about 10 minutes. Turn the pieces occasionally as they cook. Transfer the chicken to a warm platter and cover with foil. Let the sauce cook, uncovered, over moderately high heat about 7 minutes. Swirl in the butter. Remove the bay leaf. Pour the sauce and mushrooms over the chicken and serve. Description: "This popular recipe has been printed everywhere. If you've passed it by before because of the vinegar, now is the time to try it. It's great!" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken With Olives, Alicia's Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 thin spaghetti -- (8 ounces) 4 skinless boneless chicken breast halves -- (about 1 1/3 pounds total) fresh or frozen 1 tablespoon olive oil Salt and black pepper to taste 1 teaspoon bottled minced garlic 1 1/2 teaspoons Italian seasoning 1 can Italian-style stewed tomatoes -- (14.5 ounce) 1/4 cup red or white wine (optional) 1 can sliced black olives -- (2 1/4 ounce) Bring 2 1/2 quarts unsalted water to boil in covered 4 1/2-quart Dutch oven or soup pot. When water reaches rapid boil, add spaghetti and cook until tender, 9 minutes. Meanwhile, if chicken is frozen, run it under cold water so you can remove any packaging. Place chicken on microwave-safe plate and microwave 3 minutes, uncovered, on HIGH, to begin defrosting. Cut chicken (fresh or partially defrosted) into 1 1/2-inch chunks. Heat oil in 12-inch non-stick skillet over high heat. Add chicken and salt and pepper lightly. Cook, stirring occasionally, until chicken is lightly browned all over, about 6 minutes (see Note). Add garlic and Italian seasoning. Cook and stir 30 seconds. Add tomatoes in their juice and wine, if using. Then bring to boil, uncovered, over high heat. Boil rapidly, stirring occasionally, until sauce is thick, about 5 minutes. Drain olives. Meanwhile, when pasta is tender, drain and set aside. Add olives to skillet and stir. Remove sauce from heat, toss sauce with drained spaghetti and serve, arranging chicken pieces on top. Source: "Desperation Dinners" S(busycooks.about.com): "" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Note: If you have an electric stove, you may need to reduce the heat to keep the sauce from burning. * Exported from MasterCook * Chicken With Roasted Red Peppers, Tomatoes And Olives Recipe By :Foods from Spain Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 tsp salt and pepper 1/4 tsp paprika Nonstick cooking spray 4 skinless boneless chicken breast halves 2 lg green bell pepper -- about 2 cups -- cut in 1/2 inch squares 2 lg onions -- about 2 cups -- cut in thin wedges 1 tsp garlic -- minced 1 lb plum tomatoes, chopped -- about 2 1/2 cups 1 tsp chicken bouillon granules 1/2 cup roasted bell peppers -- cut in chunks 1/2 cup small pitted green olives -- sliced Spray chicken with nonstick cooking spray. Sprinkle with salt, pepper, and paprika. Heat a large nonstick skillet over medium heat and spray with cooking spray. When hot add chicken and cook about 4 minutes, turning once, or until chicken is browned on both sides. Remove to plate and set aside. In the same pan saute green peppers, onion and garlic until vegetables begin to soften. Add tomatoes and bouillon. Cook uncovered until tomatoes are softened, about 5 minutes. Return chicken to skillet. Reduce heat, cover and simmer until chicken is cooked through, about 10 minutes. Stir in roasted peppers and olives and heat. Serve over saffron rice. Source: "The AJC Oct. 14, 1999." From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : The original recipe called for 2 tbsp. olive oil. I think chicken thighs (boneless and skinless) would work well in this recipe. * Exported from MasterCook * Chicken, Corn And Pasta Soup Recipe By :Reggie Dwork Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 cup Water 1 cup Chopped Carrots 3/4 cup Chopped Celery 8 Tbsp Nonfat Veg Chicken Broth, Low Sod -- Or Nonfat Chicken Bouillon 3 cup Corn Kernels 4 Skinless Boneless Chicken Breast Halves -- Or 6 Skinless Chicken Thighs 2 Tsp Canola Oil 1 cup Orzo 1 Sm Onion -- Chopped 6 Oz Penne Pasta Cut chicken into bite-sized pieces. Saute in 2 tsp canola oil (or less if you can manage to use less). Remove from saute pan and put into soup pot. Add water, vegetarian chicken bouillon powder, chopped carrots, chopped celery and corn kernels (I used frozen and didn't bother to defrost them first... just put them into the pot). Cook about 1 hr. on med-low. Add orzo to the soup pot. Meanwhile, also cook penne pasta in another pot of boiling salted water. When it is done, drain and add pasta to the soup pot. Continue to cook for approx 5 min to meld flavors. This was very, very good. Didn't require much in "watching" time. Made the house smell wonderful!! Created and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Well, it was rainy and cool here today so I decided to make a warm soup for dinner. I couldn't find any recipes that I had saved that I wanted to make or had all the ingredients already in the house to complete the recipe.... so I decided to just put something together. It was very, very good!! Didn't require much in "watching" time. Made the house smell wonderful!! Cal 324.4 Total Fat 3.9g Sat Fat 0.6g Carb 51.9g Fib 4.1g Pro 23.5g Sod 193mg CFF 10.3% * Exported from MasterCook * Chili, Stay Healthy Recipe By :Runner's World Serving Size : 4 Preparation Time :0:00 Categories : Chilis Eat-Lf Mailing List Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 onion -- chopped 1 green bell pepper -- chopped 2 clove garlic -- minced 1 tsp soybean or olive oil 16 ounces extra firm tofu, drained and crumbled 19 ounces canned beans -- drain and rinsed -- (kidney, pinto or white) 28 ounces canned stewed tomatoes 3 med carrots -- sliced 2 tbsps chili powder 1 tsp ground cumin 1 tsp hot sauce salt and pepper -- to taste Saute the onion, pepper, and garlic in the oil over medium heat. add the tofu and saute until crisp and lightly browned (about 10 minutes). Add the beans, stewed tomatoes, carrots, chili powder, cumin, hot sauce, salt and pepper. Bring to a boil. Reduce heat and simmer for 50 - 60 minutes. Original recipe did not rinse and drain beans. Use some broth to make up for the lost liquid. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : All the vegetables offer immune boosting phytochemicals. * Exported from MasterCook * Chocolate Angel Food Cake #3 Recipe By : Serving Size : 10 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Holidays & Gifts Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 egg whites 1/2 teaspoon cream of tartar 1 teaspoon vanilla 1 1/4 cups sugar -- divided 1/3 cup unsweetened cocoa 1/4 cup cake flour 1/4 teaspoon salt ***CHOCOLATE GLAZE*** 1 cup powdered sugar 2 tablespoons unsweetened cocoa 1/2 teaspoon vanilla 2 tablespoons skim milk Beat egg whites and cream of tartar until foamy in large bowl; beat to soft peaks. Beat in vanilla; beat just to stiff peaks, gradually beating in 1/4 cup sugar (do not overbeat). Sprinkle 1/2 cup sugar over egg whites and fold in. Combine remaining 1/2 cup sugar, cocoa, flour, and salt; sift half the flour mixture over egg whites and fold in. Repeat with remaining flour mixture. Spread mixture in ungreased 12 cup tube pan. Bake at 350 until cake is golden and cracks are dry, 25 to 30 minutes. Invert pan on funnel and cool completely. Loosen side of cake from pan with a metal spatula and invert onto serving plate. Drizzle with Chocolate Glaze. Chocolate Glaze: Combine powdered sugar and cocoa in small bowl; stir in vanilla and enough milk to make glaze consistency. Per serving = 178 calories, 0 gm fat, 0 mg cholesterol, 100 mg sodium, 41 gm carbohydrate, 1 gm fiber, 3 gm protein From "carolreu@interl.net" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Banana Trifle Recipe By :Cooking Light Magazine, September 1999, page 146 Serving Size : 16 Preparation Time :0:00 Categories : Cakes & Frostings Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2/3 cup sugar 2/3 cup evaporated fat-free milk 3 tablespoons unsweetened cocoa 1 tablespoon cornstarch 1/4 cup Kahlua (coffee-flavored liqueur) 16 ounces angel food cake cut into 1-inch cube 2 3/4 ounces English toffee candy bars -- chopped (such as Skor or Heath bars) (2 -1.4-ounce bars ) 3 cups fat-free milk 3 packages vanilla instant pudding mix (3 - 3.4-ounce packages) (not sugar-free) 2 cups sliced banana -- divided 12 ounces frozen reduced-calorie whipped -- thawed and divided This amount of milk combined with 3 packages of pudding mix yields a very thick mixture that works well for this trifle. 1. Combine first 4 ingredients in a medium saucepan; bring to a boil. Cook until sugar is dissolved and mixture is thick (about 3 minutes), stirring frequently. Remove from heat; stir in Kahlua. Cool. 2. Combine chocolate mixture and cake in a large bowl; stir in chopped candy bars, reserving 1 tablespoon for topping. Set aside. 3. Beat 3 cups milk and pudding mix at medium speed of a mixer until well-blended. Stir in cake mixture. Cover; chill 15 minutes. 4. Spoon half of cake mixture into a trifle dish or bowl. Arrange 1 cup bananas evenly over cake mixture; top with half of whipped topping. Repeat layers; end with whipped topping. Sprinkle with reserved 1 tablespoon chopped candy bar. Chill 1 hour. Yield: 16 servings (serving size: 1 cup). CALORIES 306 (14% from fat); FAT 4.7g; PROTEIN 5.5g; CARB 60g; FIBER 0.5g; CHOL 4mg; IRON 0.4mg; SODIUM 473mg; CALC 134mg From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Chip Cookies Nofat!!!! Recipe By : Serving Size : 24 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Holidays & Gifts Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup Butter Buds 1/4 cup corn syrup 1/4 cup egg substitute 3/4 tsp vanilla 1/2 cup sugar 1/2 cup brown sugar 1 3/4 cup flour 1/2 tsp baking powder 1/4 tsp baking soda 6 tbsps reduced fat chocolate chips Nonfat cooking spray Preheat oven to 350. lightly spray baking sheets with nonfat cooking spray. Combine flour, baking powder, baking soda, and sugar in a bowl, stir until blended. Combine butter buds, corn syrup, egg substitute, vanilla and brown sugar in a food processor or blender and process until creamy and smooth. Pour bitter mixture into flour mixture and stir until blended. Fold in chocolate chips. Drop by rounded tablespoons onto baking sheet and bake 10 - 15 minutes until lightly browned. Source: "Fit Magazine, Dec. 1999 Page 75" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : According to the magazine these have (per cookie) 93 cal, 1 g. protein, 21 g. carb., 0 fat, 0 chol, 37 mg. sodium and 1 g. fiber. * Exported from MasterCook * Chocolate Chip Oatmeal Cookies Recipe By : Serving Size : 60 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Holidays & Gifts Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 tablespoons margarine -- softened 1/2 cup unsweetened applesauce or prune puree 1 3/4 cups packed light brown sugar 1 egg 1 teaspoon vanilla 2 cups quick-cooking oats 1 3/4 cups all-purpose flour 1 teaspoon baking soda 1/2 teaspoon salt 3/4 teaspoon ground cinnamon 1 1/2 cups semisweet chocolate chips Bean margarine and applesauce in large bowl until smooth; beat in brown sugar, egg, and vanilla. Mix in combined oats, flour, baking soda, salt, and cinnamon. Mix in chocolate chips. Drop dough by rounded tsp fulls, 3 inches apart, onto greased nonstick cookie sheets. Bake at 350 until lightly browned, about 10 minutes (cookies will spread and become very soft). Cool completely on wire racks before removing from pan. Per cookie = 80 calories, 2 gm fat, 3 mg cholesterol, 56 mg sodium, 13 gm carbohydrate, 0 gm fiber, 1 gm protein From "carolreu@interl.net" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Cranberry Quick Bread Recipe By :Toronto Star, 1998-12-21 (Daily Recipe) Serving Size : 16 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Holidays & Gifts Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups all-purpose flour 1/3 cup granulated sugar 2 teaspoons baking powder 1 teaspoon salt 1 egg 1 cup milk 1/2 teaspoon vanilla 3 tablespoons butter -- melted and cooled OR margarine -- melted and cooled 1/3 cup semisweet chocolate -- finely chopped OR semisweet chocolate chips -- finely chopped 1/2 cup fresh cranberries -- chopped OR dried cranberries -- chopped Preheat oven to 350 F. 1. Combine flour, sugar, baking powder and salt in mixing bowl. 2. In separate bowl, beat egg, milk and vanilla. Add melted butter or margarine. 3. Stir liquid into dry ingredients until well blended. 4. Fold in chocolate and cranberries. 5. Transfer batter to greased 9-by-5-inch loaf pan. 6. Bake in a 350 F oven 40 minutes or until done. Cool in pan on wire rack for 10 minutes. Remove from pan and cool completely then wrap in foil and set aside overnight before slicing. Makes 16 servings. MC nutritional analysis, per serving: 125 Calories 4.2 g fat 19.7 g carbohydrate 0.6 g dietary fiber 29.5 % calories from fat (just barely "low fat") The Toronto Star rates this recipe as easy. The recipe was tested in the Toronto Star kitchens. From "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : "because this loaf may not slice well when still warm, plan to serve it the next day." * Exported from MasterCook * Chocolate Fruitcake Recipe By :Women's Weekly Simply Lite Magazine Serving Size : 1 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Holidays & Gifts Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 100 grams pitted prunes 125 milliliters orange juice -- (1/2 cup) 750 grams mixed dried fruit 200 grams firmly packed brown sugar -- (1 cup) 180 milliliters water -- (3/4 cup) 1 tablespoon mixed spice 3 eggs -- lightly beaten 125 milliliters sherry -- (1/2 cup) 150 grams plain flour -- (1 cup) 225 grams self-raising flour -- (1 1/2 cups) 1 teaspoon bicarbonate of soda 35 grams cocoa -- (1/3 cup) Line base and sides of a deep, 19cm-square, cake pan with 3 layers of baking paper, extending paper 5cm above edge of pan. Combine prunes and orange juice in a blender, blend until smooth. Combine in a large saucepan with dried fruit, sugar, the water and spice, stir over high heat until mixture comes to a boil. Reduce heat to low, cover, cook for 3 minutes. Pour into a large, heatproof bowl, cool. Stir in eggs and sherry, then stir in sifted flours, soda and cocoa. Spread mixture into prepared pan. Bake in moderately slow oven for about 1 1/2 hours. Cover cake tightly with foil; cool upside down in pan. NB: Best eaten within 2 days of baking. Makes 25 slices. Per slice: 1.4g fat; 804KJ From "Fish -" - - - - - - - - - - - - - - - - - - - NOTES : I haven't actually made it myself as, being a diabetic, it has far too much sugar in it for me :( but if anyone has any suggestions/ideas for reducing the amount of sugar, I would greatly appreciate it as I would really like to make this recipe! (and, unfortunately there are no brown sugar substitutes in Australia!) * Exported from MasterCook * Chocolate Marble Cheesecake Recipe By :Stealth Health Serving Size : 8 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Holidays & Gifts Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 chocolate wafer cookies -- crushed 1 Cup nonfat cottage cheese 12 Ounces silken low-fat firm tofu 1 8 Ounce Pack light cream cheese (do not use fat-free) -- at room temperature 3/4 Cup sugar -- plus 2 Tablespoons sugar 2 Tablespoons all-purpose flour 4 egg whites 1 Teaspoon vanilla 1/4 Cup cocoa powder 1 Teaspoon almond extract 1 Teaspoon instant espresso coffee powder or instant coffee Preheat the oven to 375F. Lightly coat a 9-inch springform pan with non-stick vegetable spray. Sprinkle the chocolate cookie crumbs evenly on the bottom of the pan. In a food processor or blender puree the cottage cheese until smooth and creamy. Ad the tofu and pulse until the mixture is creamy. Add the cream cheese, sugar, and flour. Pulse until blended. Add the egg whites and vanilla, pulse just until blended (take care not to overmix the egg whites or the cheesecake is more likely to crack). Transfer half of the filling to a bowl; stir in the cocoa, remaining 2 tablespoons sugar, almond extract, and espresso powder until well combined. Pour half of each batter mixture into the crust. Then repeat, pouring the remaining half of each batter into the crust. Using a small knife, gently swirl the two batters. Bake for 35 to 40 minutes longer until a knife inserted in the center comes out clean. Transfer to a rack and let cool completely, the cover and refrigerate. To serve, run a knife around the sides of the pan to loosen the cake. Release the pan sides. Cut into wedges. Calories 207 Fat (grams) 4.3 % Fat calories 19 Protein (grams) 12 Carbohydrates (grams) 26 Cholesterol (mg) 12 KES 4/15/99 From "Jane" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Christmas Fruit Mince Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Holidays & Gifts Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Cups dried currants 1 1/2 Cups golden raisins 1 1/2 Cups dark raisins 3/4 Cup candied peel -- chopped 1 Pound cooking apples -- peeled, cored, and finely chopped 2 1/2 Cups brown sugar -- firmly packed 1 Teaspoon ground allspice 1 Teaspoon ground nutmeg 1 Teaspoon ground cinnamon grated zest and juice of 2 lemons 3/4 Cup brandy Makes about 10 cups. Preparation time: 6 weeks. Cooking time: 30 minutes. Step 1: In a large bowl, place all the ingredients and mix well to combine. Cover with plastic wrap and leave overnight. Step 2: Pack the mixture into sterilized jars and close tightly. Leave in the refrigerator for 4 to 6 weeks. Step 3: Stir the mixture well before using. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : Serve this spicy fruit mixture in pies or miniature tarts for Christmas festivities. Prepare the mince well beforehand to ensure full flavor--and to make the pie-making go faster. * Exported from MasterCook * Cinnamon Apple Pie Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Pies, Crusts & Pastry Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- DOUBLE PIE CRUST 1 1/4 cups all-purpose flour 1 teaspoon Equal(r) sweetener 1/2 teaspoon salt 5 tablespoons margarine -- cut into pieces 5 tablespoons ice water PIE FILLING 8 1/4 teaspoons Equal(r) sweetener -- divided (or 27 packets equal sweetener) 1/2 teaspoon ground cinnamon 2 pinches ground nutmeg 6 cups tart apples -- sliced & peeled (such as granny smith, rome, Mcintosh or Jonathan apples) 3/4 cup apple juice (unsweetened) 1 tablespoon cornstarch 1 teaspoon grated lemon rind Pie Crust: Combine flour, sugar, and salt in medium bowl; cut in margarine until mixture resembles coarse crumbs. Add water, a tbsp at a time, mixing with fork until dough forms. Roll 2/3 of the pastry on lightly floured surface into circle 1 1/2" large than inverted 9" pie pan. Ease pastry into pan. Pie Filling: Combine 5 1/2 tsp equal, cinnamon, and nutmeg; sprinkle over apples in large bowl and toss. Mix apple juice, remaining 1 3/4 tsp equal, cornstarch and lemon rind in small saucepan; heat to boiling, whisking constantly until thickened, about 1 minute. Pour mixture over apples an toss; arrange in pastry. Roll remaining pastry on lightly floured surface to 1/8" thickness and place over apples. Trim edges of pastry to within 1/2" of pan; fold top pastry over bottom pastry and flute. Cut decorative slits in top of pastry. Bake pie in preheated 425 oven until pastry is golden and apples are tender, 40 to 50 minutes; cover edge of pie with aluminum foil if browning too quickly. Cool on wire rack. Per serving = 196 calories, 7 gm fat, 0 mg cholesterol, 219 mg sodium, 30 gm carbohydrate, 1 gm fiber, 2 gm protein Exchanges: 1 fruit, 1 bread, 1 fat. From "carolreu@interl.net" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Classic Essence Recipe By :Emeril Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Holidays & Gifts Information, Tips, Misc. Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 tbsp paprika 2 tbsp salt 2 tbsp garlic powder 1 tbsp black pepper 1 tbsp onion powder 1 tbsp cayenne pepper 1 tbsp dried oregano 1 tbsp dried thyme Combine all ingredients thoroughly. Caution: this makes *a lot*. You might want to substitute teaspoons for the tablespoon measures. From Barbara Heller - - - - - - - - - - - - - - - - - - - NOTES : Recently when I had some chicken pieces that I didn't know what to do with, I just dumped some bread crumbs, a little flour, and a good measure of Emeril's classic essence seasoning mix into a bag, "shaked", and then baked -- and the chicken was great. Tasted remarkably like the shake and bake I remember from so many years ago. (Any of you remember the ad, "...and I helped!"?) I didn't use any shortening -- just very lightly sprayed the pan with Pam. Here's the Emeril's mix I used: * Exported from MasterCook * Classic Pecan Pie Recipe By :Cooking Light 11/99 Serving Size : 10 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Crust 1 cup all-purpose flour 2 tablespoons granulated sugar 1/2 teaspoon baking powder 1/4 teaspoon salt 1/4 cup skim milk 1 tablespoon stick margarine -- melted cooking spray --- Filling 1 large egg 4 large egg whites 1 cup dark corn syrup 2/3 cup packed dark brown sugar 1/4 teaspoon salt 1 cup pecan halves 1 teaspoon vanilla extract 1. To prepare crust, lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, granulated sugar, baking powder, and 1/4 teaspoon salt in a bowl. Add milk and margarine; toss with a fork until moist. 2. Press mixture gently into a 4-inch circle on heavy-duty plastic wrap; cover with additional plastic wrap. Roll dough, still covered, to an 11-inch circle. Freeze 10 minutes or until plastic wrap can be easily removed. 3. Remove 1 sheet of plastic wrap; fit dough into a 9-inch pie plate coated with cooking spray. Remove a top sheet of plastic wrap. Fold edges under; flute. 4. Preheat oven to 350. 5. To prepare the filling, beat the egg and the next four ingredients (egg through 1/4 teaspoon salt) at medium speed of a mixer until well-blended. Stir in the pecan halves and the vanilla extract. Pour the mixture into the prepared crust. Bake the pie at 350 for 20 minutes, then cover with foil. Bake the pie an additional 20 minutes or until a knife inserted 1 inch from the edge comes out clean. Do not overbake. Cool pie on a wire rack. Yield: 10 servings (serving size: 1 wedge) From "William S. Grant II" - - - - - - - - - - - - - - - - - - - NOTES : Can use butter or margarine. * Exported from MasterCook * Couscous With Mushrooms And Sun-dried Tomatoes Recipe By :7-Menu Planner by Susan Nicholson Serving Size : 8 Preparation Time :0:15 Categories : Eat-Lf Mailing List Mediterranean Pasta Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 med onion -- chopped fine 1/2 cup sun-dried tomatoes -- softened in water, sliced 2 cup fresh mushrooms -- sliced 1 tsp dried thyme 2 1/2 cup nonfat chicken broth 1 1/2 cup dry couscous 1/2 cup fresh parsley -- (scant) minced Spray a 3 qt. nonstick saucepan with Pam. Heat over medium heat. Add onions and saute until onions are almost soft (2 - 3 minutes). Add tomatoes and cook until onions soften all the way (another minute or so). Add thyme and mushrooms. Saute for 5 minutes or until mushrooms give off their liquid and start to soften. Add broth and bring to a boil. Stir in couscous. Remove from heat, cover and let stand 5 minutes. Stir in parsley, fluff, taste and add salt and pepper as needed. Serve. Serving Ideas : Serve with Shrimp with feta, olives and sun-dried tomatoes. Source: "The AJC 9/30/99" Start to Finish Time: "0:30" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I used 1 c regular couscous and 1/2 c whole wheat. Increase chicken broth to 3 cups. This was very good but it needed salt. Next time I'll enrich my chicken broth with a tbsp. of chicken soup base. According to the article this has 191 calories, 7 grams protein, 2 grams fat (they sauteed in 2 tsp olive oil), 2 grams fiber. Fiber would probably go up using whole wheat couscous. * Exported from MasterCook * Cranapple Crisp #2 Recipe By :Garden Cuisine, Paul Wenner Serving Size : 9 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tart apples -- cored and peeled 3 tablespoons lemon juice 1 tablespoon Sucanat -- or brown sugar 1 tablespoon cinnamon 1 cup dried cranberries Crisp: 1 1/2 cups rolled oats 1/3 cup chopped walnuts -- optional 1/3 cup maple syrup 1 teaspoon vanilla 1/4 teaspoon salt Slice the apples and spread them in a 9-inch square nonstick baking pan. Sprinkle with lemon juice, Sucanat, cinnamon, and cranberries. Preheat oven to 350F. Combine the rolled oats, walnuts, maple syrup, vanilla, and salt. Stir to mix, then spread evenly over the apples. Bake until the apples are tender when pierced with a knife, about 35 minutes. Let stand 5-10 minutes before serving. From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : This was incredibly easy. Since there was just two of us, I basically made a third of the recipe, and I baked each serving in small Pyrex bowls. I just realized I forgot the lemon juice, and I didn't use the Sucanat because I had slightly sweet apples. I also hate walnuts, so I omitted those. This was good, albeit the topping a little dry. Next time I might add a touch of concentrated frozen apple juice. Perhaps if my apples had been juicier, or I'd remembered the lemon juice, it wouldn't have been dry. We liked it, anyway. * Exported from MasterCook * Cranberry Apple Chutney #2 Recipe By :San Jose Mercury News, 11/10/99 Serving Size : 6 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Eat-Lf Mailing List Fruit Holidays & Gifts Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound Fresh Cranberries 1 cup Coarsely Chopped Peeled Apple Pippin Or Granny Smith Work Best 1 cup Raisins 1 cup Onions -- Coarsely Chopped 1/2 cup Celery -- Coarsely Chopped 1 cup Sugar 1 cup Vinegar 3/4 cup Water 2 teaspoons Cinnamon 2 teaspoons Ground Cloves 1/2 teaspoon Ground Cloves Place all ingredients in a pot and bring to a boil while stirring. Reduce heat and simmer 30 minutes, stirring occasionally. Refrigerate in an airtight container until serving time. Serve cold. Per serving: Per serving: 270 calories, 2g protein, 0g fat, 71g carbohydrates, 15mg sodium, 0mg cholesterol, 5g dietary fiber, 1.7%CFF From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cranberry Apricot Almond Bread Recipe By :Robin Hood Flour Serving Size : 1 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Fruit Holidays & Gifts Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- Small Loaf: 1 cup water 1 tablespoon butter or margarine 2 cups White Flour for Bread 1 tablespoon sugar 1 teaspoon salt 1/3 cup chopped dried apricots 1/4 cup dried cranberries 3 tbsp slivered almonds 1 1/2 tsp quick-rise yeast Add ingredients to machine according to manufacturer's directions. Select white bread cycle. Variation: replace cranberries with dried cherries or blueberries. From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cranberry Balsamic Vinaigrette Recipe By :Ken Charney, PCC Natural Markets, Seattle TOH Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Holidays & Gifts Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons cranberries -- to 3 tbsp 4 tablespoons balsamic vinegar -- or sherry vinegar 2 tablespoons extra virgin olive oil 2 tablespoons maple syrup 1/2 teaspoon salt freshly ground black pepper silken tofu -- optional Combine all ingredients in blender and mix until smooth. For a creamy dressing, add the tofu. Substitute other berries or other flavored vinegars. Other substitutions/additions: apple juice, chopped garlic, herbs, chipotle pepper powder, or Liquid Smoke. From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Another great way to use that bag of frozen cranberries leftover from Thanksgiving. This is a rich, distinctively flavored dressing, perfect for a large bowl of mesclun greens, warm wilted greens salad or over grilled vegetables. * Exported from MasterCook * Cranberry Chutney #3 Recipe By :Something Different by Dana Jacobi Serving Size : 32 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Eat-Lf Mailing List Fruit Holidays & Gifts Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Golden Delicious apple -- peeled and cored -- and cut in 8 pieces 1 medium onion -- coarsely chopped 1 navel orange -- cut in 2-inch pieces 1/2 cup white vinegar 1 cup firmly packed light brown sugar 1 teaspoon ground cinnamon 1/2 teaspoon cumin 1/4 teaspoon ground cloves 1 bay leaf 12 ounces fresh cranberries -- (3-cups) 1/2 cup dried currants In a food processor, chop the apple, onion, and orange. Set aside. In a Dutch oven or deep pot, combine the vinegar, sugar, cinnamon, cumin, clove, and bay leaf, and bring to a boil over medium-high heat. Add the chopped fruit and onion mixture, cranberries, and currants. Reduce the heat, and simmer until the cranberries are soft, about 30 minutes. Spoon the hot chutney into sterilized glass jars, cover immediately with 2-part canning tops, cool, and refrigerate. Or store in a plastic container, in the refrigerator, until ready to use. Keeps 2 weeks in plastic, up to 2 months in glass jars. Makes 4 cups. Each 2-tablespoon serving contains 37 calories and less than 1 gram of fat; 1 fiber. Source: "November 22, 1999" Copyright: "American Institute for Cancer Research" Yield: "4 cups" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : When the British ruled India, they focused on the cooked, jam-like versions of chutney, editing the ingredients down to fruits, lots of sugar, vinegar, and a bit of spice. Adding American ingenuity to this hangover from the Raj, we make chutneys using every imaginable combination of fruit and vinegar, from blueberries with balsamic to bananas with malt vinegar. This most American Cranberry Chutney combines the digestion-stimulating benefits originally intended by Indian cooks with flavors we associate with our favorite holiday meal. * Exported from MasterCook * Cranberry Cornucopia Relish, Mauny Kaseburg's Recipe By :Mauny Kaseburg's web site www.chefshop.com Serving Size : 1 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Fruit Holidays & Gifts Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 small navel oranges 1 pound cranberries 2 Granny Smith apples -- peeled, cored, chunk 1/2 fresh pineapple -- peeled, chunks 1 cup pitted dates -- chopped 1 cup toasted walnuts -- finely chopped 1/4 cup Amaretto 1 cup sugar 1. With the fine holes on a box grater or a hand zester, remove the zest from oranges and set aside. Cut off and discard remaining peel and as much of the white pith from the oranges as possible. Cut the oranges into chunks. 2. In a food processor fitted with a steel blade, add equal portions of the cranberries, apple, pineapple, and orange pieces. Process until roughly chopped. (Careful not to overprocess; this is not a puree.) Transfer to a large bowl and repeat with remaining fruit. Stir in orange zest, dates, walnuts, and Amaretto. Stir in sugar to taste. NOTE: This stores well in an airtight container, refrigerated for 2 to 3 weeks. The relish is best if made 2 to 3 days before serving. Orange or banana flavored liqueurs are also good in place of the Amaretto. Serves 12. Mauny's Note: "This luxury edition of cranberry sauce is full of fresh pineapple, bites of sweet dates, and a splash of Amaretto. Wild cranberries are believed to have been brought by Native Americans to the first Thanksgiving in 1621, but this is so good you'll want to use it more than just once a year. A special thanks to my friend Karen Malody who first turned me on to this recipe almost 20 years ago. I've been making it every Thanksgiving since." typos by Karin Baumgardner 11-25-99 - - - - - - - - - - - - - - - - - - - NOTES : recipe calls for up to 2 cups of sugar, but I think it's almost too sweet with 1 cup - next time use 1/2 cup and see how it tastes Very tasty stuff. * Exported from MasterCook * Cranberry Ginger Vinegar Recipe By :Woman's Day, 12/94 Serving Size : 1 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Eat-Lf Mailing List Holidays & Gifts Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound cranberries -- fresh or frozen, -- chopped 4 slices fresh ginger root -- peeled and sliced 4 cups distilled white vinegar 1 cup water 1/4 cup honey Yield: 5 cups Combine cranberry, ginger, vinegar, water and honey in a saucepan. Bring to a simmer over medium heat. Remove from heat. Let stand, uncovered, overnight. Strain through sieve, pressing solids to extract all the juices. Pour into sterilized jars or decorative bottles. Refrigerate for 3 months. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cranberry Pear Relish Recipe By :Sheila Lukins Serving Size : 10 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Fruit Holidays & Gifts Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups fresh cranberries 2 cups sugar 1 cup fresh orange juice 1 tablespoon finely grated orange zest 2 firm pears Inspect the cranberries and discard blemished or hard ones. Peel and core the pears and cut into 1/3-inch dice. Combine all of the ingredients in a heavy saucepan and still well. Place the pan over medium heat and boil until the berries po open, about 10 minutes. Skim the foam off the surface with a metal spoon and let the relish cool to rom temperature. Refrigerate, covered, for up to 2 months. EACH SERVING: 200 cals, no fat, 2 g fiber. Source: "Simply Delicious, Nov 14, 1999" S(MC5): "by kitpath@earthlink.net 11/14/99" Yield: "5 cups" - - - - - - - - - - - - - - - - - - - NOTES : When choosing pears, either Anjou or Bosc will do. Anjou pear are juicier. Buy firm pears (slightly underripe). * Exported from MasterCook * Cranberry Pistachio Biscotti Recipe By :Lean Italian Meatless Meals, Anne Casale Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Holidays & Gifts Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup pistachio nuts -- shelled 1 cup dried cranberries 2 1/2 cups all-purpose flour -- unbleached 1 cup sugar 1 teaspoon baking soda 1/4 teaspoon salt 2 large eggs -- at room temperature 2 large egg whites -- at room temperature 1 tablespoon grated orange rind 2 teaspoons vanilla extract 1 large egg white -- lightly beaten Adjust the oven rack to center of oven; preheat to 350F. Place nuts on a small cookie sheet and toast until lightly golden, about 7 minutes. Cool nuts slightly, chop fine, and set aside. In a small bowl, combine cranberries with enough hot water to cover and let them soak for 5 minutes. Drain cranberries, blot dry with paper towel, and set aside. Line a 14 x 17 cookie sheet with parchment paper; set aside. Put dry ingredients in bowl of electric mixer. Run machine on low speed to combine, about 30 seconds. In small bowl, whisk together whole eggs, 2 egg whites, zest and vanilla extract. Add to flour mixture and beat on low speed until dough starts to come together in a crumbly mass, about 30 seconds. Stir in cranberries and nuts. Turn dough onto a lightly floured work surface (dough will be slightly sticky). With lightly floured hands, gently knead several ties until dough begins to hold together in a satiny mass; divide dough into thirds. Shape into 3 ropes, approximately 11 inches long. Place ropes 2 1/2 inches apart on lined pan. With fingertips , lightly flatten each into a log 1/2 inch high, 2 inches wide, and 13 inches long. Brush logs with lightly beaten egg white. Bake in preheated oven until logs are golden and firm to the touch, about 25 minutes. Place cookie sheet n wire rack and cool for 8 minutes. Lower oven temperature to 325F. Transfer logs to cutting board. Leave parchment on baking sheet. With a serrated knife, cut logs crosswise at a slight diagonal into 1/2-inch slices. Place half of the slices cut side down on pan, spacing them 1/2 inch apart. Return pan to oven and bake until surfaces are lightly toasted, about 7 minutes on each side. Transfer biscotti to wire rack and cool completely. Reline pan with fresh parchment and repeat with remaining slices. Biscotti can be stored in a tin lined with wax paper for 3 weeks. From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Family and friends always request these biscotti for Thanksgiving. * Exported from MasterCook * Cranberry Vinegar Recipe By :BH & G, 11/95, pg 213 Serving Size : 1 Preparation Time :0:00 Categories : Canning, Preserves, Pickles Condiments & Seasoning Eat-Lf Mailing List Holidays & Gifts Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces Fresh Cranberries 3 cups White Wine Vinegar 3 1/4 cups Champagne -- 750 Ml Bottle Fresh Cranberries -- Optional In a large stainless steel or enamel saucepan combine cranberries, vinegar, and champagne. Bring to boiling; reduce heat. Simmer gently, uncovered, for 3 minutes. Remove from heat; cool. Pour mixture into a clean 3 qt jar. Cover jar tightly with a nonmetallic lid (or cover with plastic wrap and then tightly seal with a metal lid). Let stand in a cool, dark place for 2 weeks. Strain vinegar; discard cranberries. Transfer strained vinegar to decorative bottles. If desired, add a few additional cranberries to each bottle. Store vinegar in a cool, dark place for up to 6 months. Makes about 6 cups. From "Ellen C." - - - - - - - - - - - - - - - - - - - NOTES : A slightly sweet vinegar; best suited in salad dressings for green or fruit salads. * Exported from MasterCook * Cranberry Walnut Stuffing Recipe By :Project Lean Nov 1999 Serving Size : 10 Preparation Time :0:40 Categories : Eat-Lf Mailing List Stuffing Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups finely sliced celery 1 1/2 cups minced onion 1 tablespoon light tub margarine spread 1 cup defatted chicken broth -- low sodium 1/2 cup finely chopped parsley 1/2 teaspoon ground sage 1 teaspoon thyme 1/2 teaspoon ground pepper 1/2 cup hot water 10 ounces seasoned bread stuffing cubes (8cups) 8 ounces whole berry cranberry sauce -- liquified 1/2 cup chopped walnuts In a large pot, simmer celery and onion in margarine and broth until tender. Set aside. Add seasonings and 1/2 cup hot water to celery mixture. Stir in bread cubes to celery-onion mixture until evenly moistened. In a small saucepan, over low heat, add 1 Tbs. of water to cranberry sauce and melt until it is a liquid consistency. Drizzle carefully over stuffing. Be careful not to add too much cranberry sauce because the stuffing can become too sweet. Sprinkle with walnuts. Stir to evenly mix. Cover and let sit on low heat for 20 minutes, stirring occasionally. Nutrition Facts Per Serving : 185 Calories, 29% CFF; 6 g Total Fat, 54 Calories from Fat, 1 g Saturated Fat, 671 mg. Sodium, not a significant source of Cholesterol. 3g fiber WEB-ref: www.co.san-bernardino.ca.us/eatwell/ Source: "Festive Family Thanksgiving Cookbook by Great South Region Project LEAN (California)" From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cre-ole! Spice Blend Recipe By :Pat Hanneman (Sep93) Serving Size : 1 Preparation Time :0:00 Categories : Cajun, Creole, Carribbean Condiments & Seasoning Eat-Lf Mailing List Holidays & Gifts Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 tablespoons chili powder 2 tablespoons cumin powder 2 tablespoons seasoned pepper -- see pantry 2 tablespoons garlic powder 1 tablespoon oregano 1 tablespoon ground coriander 1 teaspoon dried cilantro leaves 1 teaspoon salt 1 envelope sugar substitute -- such as aspartame 1 teaspoon cinnamon 1 teaspoon cocoa powder -- optional All herbs and spices are dried. Add parsley for color. Add fresh cilantro at time of cooking, and/or a pinch of red (hot) pepper flakes. Yield: about 2/3 cup. Uses: As a Rub for grilled meat. Mexican RiceSpice. Season a ranch salad. Add spice and color to avocado, potato skins, O'Brien Potatoes, tortilla crisps and french fries. Pantry: Schilling's (R) Seasoned Pepper is a blend of ground black pepper, ground dried sweet bell pepper (red and green) and salt. Aspertame (the 'blue' package sugar) stores longer . Alternative: Start with a commercial blend of "Creole-cajun" seasonings and add, sugar and cinnamon. Description: "A Cajun-Southwestern blend with a hint of Mexico's cinnamon and cocoa" Source: "The KitchenPatH Recipes | http://home.earthlink.net/~kitpath 09/09/98" Yield: "10 tablespoons" - - - - - - - - - - - - - - - - - - - NOTES : Make your own southwestern spice blend. This one has a hint of cinnamon and cocoa. * Exported from MasterCook * Crunchy Fruit And Almond Granola Recipe By :April Moon, Chef, Flying Biscuit, Atlanta, GA Serving Size : 9 Preparation Time :0:35 Categories : Eat-Lf Mailing List Grains & Cereals Holidays & Gifts Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Tablespoons packed brown sugar 3 Tablespoons honey 1 1/4 Teaspoons sesame oil 1/4 Teaspoon cinnamon 1/4 Teaspoon vanilla 1/4 Teaspoon almond extract 2 Cups rolled oats 1/3 Cup sesame seeds 1/2 Cup whole natural almonds 1/3 Cup sliced almonds 1/3 Cup dried cranberries 1/3 Cup golden raisins ADDITIONS: 4 1/2 Cups nonfat vanilla yogurt 4 1/2 bananas Heat oven to 350F. Coat baking sheet with sides with vegetable cooking spray. In heavy, 3-quart saucepan over low heat, mix sugar, honey, sesame oil, cinnamon, vanilla and almond extract. Stir and cook just until sugar is dissolved. Remove from heat. Mix in oats and sesame seeds to coat completely. Spread evenly on baking sheet. Bake in center of oven 10 minutes. Stir, then sprinkle whole and sliced almonds on top. Continue to bake 10 minutes to toast almonds. Cool completely in pan, then pour into large bowl and mix with cranberries and raisins to blend thoroughly. Store in airtight container up to 2 weeks. For each serving, spoon 1/2 cup yogurt into bowl; top with 1/2 cup granola and 1/2 banana, sliced. * To toast almonds, spread in an ungreased baking pan. Place in 350F oven and bake 5 to 10 minutes or until almonds are light brown; stir once or twice to ensure even browning. Note that almonds will continue to brown slightly after removing from oven. Nutritional Information Per Serving: 406 calories; 5 g fiber; 11 g total fat (24%) S(Collection): "http://www.almondsarein.com/urwhatueat/f_chef.htm" From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cucumber And Tomato Salad In Garlic Yogurt Dressing Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound cucumbers -- peeled and chopped 1/2 pound tomatoes -- chopped 4 green onions -- minced 1/2 cup fresh mint -- chopped fine 1/2 cup fresh parsley -- chopped fine 3 tablespoons lemon juice 2 garlic cloves -- crushed 1 cup plain lowfat yogurt black pepper -- to taste Mix the lemon juice, yogurt, garlic, pepper, mint and parsley together. Pour over cucumber and tomato mixture and stir. Serve within an hour for best taste. Cal 77.4 Fat 1.0 Fiber 3.7 CFF 10.7% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Curried Squash Soup #3 Recipe By :Bonnie Stern, More Heart Smart Cooking, p. 65 adapted by EP Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Teaspoons Olive Oil 2 Leeks -- Trimmed And Chopped 2 Garlic Cloves -- Finely Chopped 1 Teaspoon Curry Powder 1 large Sweet Potato -- Peeled And Diced 4 Cups Squash -- Peeled and diced Winter Squash Preferred, About 1 1/2 Pound 4 Cups Chicken Stock Or 10 Oz. Can Chicken Broth Plus Water Salt -- To Taste Pepper -- To Taste 2 Tablespoons Sliced Almonds -- for garnish 1. Spread almonds in a single layer on a baking sheet and toast at 350F/180C until lightly coloured, about 10 minutes. 2. Heat oil in large saucepan or Dutch oven. Add leeks and garlic. Cook over low heat until wilted and tender. 3. Add curry powder. Stirring constantly, cook for 30 to 60 seconds. 4. Add sweet potato, squash, and stock. Bring to boil. Reduce heat and cook gently for 30 minutes, or until vegetables are tender. 5. Puree soup. Season with salt and pepper to taste. Serve sprinkled with toasted sliced almonds, if desired. ALTERNATIVE cooking directions with whole winter squash and microwave oven: Place whole squash in a glass baking dish and microwave at high for 2-4 minutes, depending on squash mass (2 minutes for about 1 lb squash, 4 minutes for 2 1/2 pound squash). Cut squash in half, remove seeds and strands if possible, place squash halves with the cut sides facing down, and continue to cook the squash in the microwave for about 5 minutes at high power. Scoop partially cooked squash out of the shells. Meanwhile, proceed with cooking the other ingredients. After these ingredients have been cooked gently for about 20 minutes, stir in the squash, and continue to cook for the remaining 10 minutes. As above, puree soup. Season with salt and pepper to taste. Serve sprinkled with toasted sliced almonds, if desired. Modified from "Curried Squash Soup" in "More Heart Smart Cooking" by Ellen Pickett . - - - - - - - - - - - - - - - - - - - NOTES : Bonnie Stern's excellent book, "More Heart Smart Cooking" has 2 delicious recipes for squash soup. The first one, Curried Squash Soup, uses leeks, garlic, curry powder, 1 carrot and 1 potato to complement the squash. The second one uses an onion, garlic and a sweet potato. I have created a blend that I think takes the best of each recipe. I use the volume of squash innards to determine the volume of liquid, since they appear in a 1:1 ratio in both of Bonnie Stern's recipes. I'm just about to print off yet another copy to make a batch of soup tonight and thought I might as well send the recipe along to elf. Each serving contains 114.1 Calories (29.1% calories from fat), 3.7 g fat, 16.7 g Carbo, 3.4 g fiber. This equals 0.4 fat + 0.1 lean meat + 1.8 vegetable + 0.6 fat exchanges. All nutritional analysis is by MasterCook 4. I use either butternut squash or acorn squash for this soup. * Exported from MasterCook * Curried Winter Squash Soup Recipe By :From the KuhnRikon website Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pressure Cooker Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Small butternut or acorn squash -- halved and seeded 1/2 Cup water 1 Medium onion -- peeled and chopped 3 Ribs celery -- peeled and chopped 3 Small carrots -- peeled and chopped 1 Tablespoon mild curry paste -- (1 to 1.5) 2 Cups chicken stock -- (2 to 3) 2 tart apples -- i.e. Granny Smith, sliced Oil Butter Plain yogurt Place trivet in bottom of 5-quart or larger pressure cooker. Add squash and water. Close lid and bring pressure to second red ring over high heat. Adjust heat to stabilize pressure at second red ring. Cook for 10 minutes. Remove from heat and use Natural Release Method. When squash is cool, scoop it from its skin with a spoon. Saute the onion, celery and carrots in a small amount of oil in the pressure cooker, until soft but not brown. Add the curry paste, squash and stock and bring to a boil, stirring occasionally. Close lid and bring pressure to first red ring over high heat. Adjust heat to stabilize pressure at first red ring. Cook for 10 minutes. Remove from heat and use Natural Release Method. Puree the soup in the pressure cooker using a hand blender. Add additional stock if a thinner consistency is desired. Saute the apple slices in butter for one minute (just to heat through). Top individual soup portions with a tablespoon of yogurt and a few apple slices. Source: "http://www.kuhnrikon.com/cgi-bin/showrecipe.pl?key=winter_squash_soup Start to Finish Time: "0:45" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Approx. nutritional analysis* per serving: 79 calories, 2g protein, 19g carbohydrates, 1g fat, 4g dietary fiber, 1mg cholesterol, 41mg sodium * without apples * Exported from MasterCook * Danish Apple Soup With Fruit And Wine Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Apples Core, Pare, Cut In Lg Dice 2 cup Water 1 Stick Cinnamon -- (2") 3 whole cloves 1/8 Tsp Salt 1/2 cup Sugar 1 Tbsp Cornstarch 1 cup Fresh Prune Plums Unpeeled, Sliced Into 1/8Ths 1 cup Fresh Peaches Peel, Cut In Lg Dice 1/4 cup Port Wine Combine apples, water, cinnamon stick, cloves, and salt in a medium-large saucepan. Cover and cook on medium heat until apples are tender. Remove the whole spices and puree by forcing hot mixture through a coarse strainer. Blend together the sugar and cornstarch and add to pureed apple mixture. Add the plums and peaches and simmer just until these fruits are tender and the mixture has thickened slightly. THIS WILL take a very short time. Add the port wine and taste for sweetness, adding more sugar if necessary. Remember, though, the flavor of this apple soup should be tart. Chill thoroughly. Top individual servings with a dollop of light sour cream or non-fat vanilla yogurt. Dust the cream or yogurt lightly with a little nutmeg. NUTRITIONAL ANALYSIS per serving: 228 Calories; 1g Fat; 1g Protein; 53g Carbohydrate; 0mg Cholesterol; 81mg Sodium Exchanges: 1-1/2 Bread, 1-1/2 fruit From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 220.7 Total Fat 1.6g Sat Fat 0.3g Carb 51.3g Fib 5.6g Pro 1g Sod 84mg CFF 6.2% * Exported from MasterCook * Easy Brown Rice And Beans Recipe By :Cynthia York-Camden, Low Cost High Fiber Recipes Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Quick & Simple Ideas Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 tablespoons Brown rice 3/4 cup water 7 ounces canned stewed tomatoes 1/3 cup chopped celery -- (1 stalk) 1/3 cup chopped onions -- (1/2 medium onion) 1/2 cup chopped green bell pepper -- (1/2 medium) 7 ounces canned red kidney beans 1 Pinch garlic powder 2 drops hot sauce 1 Dash pepper Cook rice in water until water is absorbed. In skillet cook chopped celery, onion, and green peppers slowly over low heat about 10 minutes. Add drained canned beans, stewed tomatoes and seasoning. Bring to a boil, and then simmer uncovered about 10 minutes. Add cooked rice and mix. Source: "Wellness Web www.wellweb.com/nutri/ 11/30/98" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : EACH 222 cals, 5% cff, 1g fat, 9g fiber. * Exported from MasterCook * Easy Garlic Mashed Potatoes Recipe By :Jenny Herl Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- potatoes garlic -- fresh or roasted The easy way is to cook your potatoes with a few cloves of garlic, and mash them with the potatoes. Adjust the amount of garlic to people's tastes. You could also roast the garlic separately, and add it to the potatoes when you mash them. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Easy Garlic Mashed Potatoes #2 Recipe By :Betsy Burtis Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- potatoes garlic fatfree half and half garlic and herb Lite Alouette I put minced garlic in with the potatoes while they are boiling. To me the whole cloves mashed up in the potatoes is just too much (and I love garlic). I drain off the water, and yes, a lot of the garlic goes with it. I use fat-free half and half to get the right consistency, but I'm sure you could use evaporated skim milk. I then stir in a couple of tablespoons of the garlic and herb Lite Alouette cheese (use Boursin, or whatever your favorite brand). Yummy! - - - - - - - - - - - - - - - - - - - NOTES : Here's what I do, after MANY experiments: * Exported from MasterCook * Egg Fried Rice Recipe By :Cooking Light Magazine, January/February 1996 Serving Size : 5 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Rice Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Teaspoons dark sesame oil 2 eggs 2 egg whites 1 Tablespoon vegetable oil 4 Cups cold cooked rice 1 Cup frozen green peas -- thawed 1/4 Teaspoon salt 1/4 Teaspoon pepper 1 Cup bean sprouts 1/3 Cup chopped green onions 1. Combine the sesame oil, eggs, and egg whites in a small bowl; stir well, and set aside. 2. Heat vegetable oil in a large nonstick skillet or wok over medium-high heat. Add egg mixture, and stir-fry 2 minutes. Add rice; stir-fry 3 minutes. Add green peas, salt, and pepper; stir fry 5 minutes. Add bean sprouts and green onions; stir-fry 2 minutes. Serve immediately. Yield: 5 servings (serving size: 1 cup). CALORIES 289 (21% from fat); FAT 6.8g (sat 1.4g, mono 2.3g, poly 2.4g); PROTEIN 9.5g; CARB 45.7g; FIBER 1.2g; CHOL 88mg; IRON 2.5mg; SODIUM 435mg; CALCIUM 42mg. Busted by Gail Shermeyer <4paws@netrax.net> From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 314.5 Total Fat 6.9g Sat Fat 1.3g Carb 51.8g Fib 2.6g Pro 10.2g Sod 188mg CFF 19.9% * Exported from MasterCook * Favorite Marinated Grilled Chicken Breasts Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Grilled, Smoked, Bbq Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup nonfat Italian salad dressing 1/2 cup teriyaki sauce 4 chicken breast, R-T-C -- (4 to 6) Combine the Italian dressing and teriyaki sauce. Marinate the chicken in this mixture overnight. Grill over hot coals. Description: "This effortless recipe, with only 3 ingredients, is a winner." From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Figs With Raisin Wine Sauce, Pears And Walnuts Recipe By :Adapted by the AJC from Fresh Fruit Desserts by Sheryl and M Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup dry white wine 1/3 cup sugar 1/3 cup raisins 1 tbsp lemon juice 18 sm fresh figs -- cut in halves 3 pears 1 small lemon wedges 2 tbsps coarsely broken walnuts -- toasted In a medium saucepan combine wine and sugar. Bring to a boil and continue to boil for 2 minutes without stirring. Remove from heat and add the raisins and lemon juice. Place the figs in a bowl and pour the raisin wine sauce over them. Let the fruit macerate for at least 3 to 4 hours or over night until ready to serve. Remove the figs from the sauce and arrange 6 halves on each plate like spokes of a wheel. Pour the sauce into a small saucepan and boil gently for 4 to 5 minutes to reduce. Cool slightly while preparing the pears. Core and julienne the pears. Place in the center of the figs and squeeze a few drops of lemon juice over the pears to prevent discoloration. Spoon some sauce over the figs and sprinkle each serving with 1 tsp walnuts. Description: "This is not only luscious but pretty on the plate too." Source: "The AJC 9/23/1999" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : According to the AJC this recipe has 235 cal, 2 g pro, 2 g fat, 55 g carb, 7 g fiber. * Exported from MasterCook * Fish Substitutions Recipe By :Recipe Page Newsletter - 31 Oct Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- for SOLE: flounder tilapia rainbow trout catfish fluke ---------------- -- for RED SNAPPER: rock fish weak fish sea bass grouper orange roughy ---------------- -- for TUNA: swordfish mahi-mahi mako shark salmon ---------------- -- for BLUEFISH: lake trout mackerel shad sturgeon From Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fish Varieties Recipe By :Recipe Page Newsletter - 31 Oct (slightly edited) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- __________________________________________ -- LEAN FISH (less than 2 1/2% fat): -- * black sea bass brook trout cod croaker flounder haddock hake halibut pollock ocean perch red snapper rock fish smelts tilefish __________________________________________ -- MODERATE FAT FISH (5 - 10% fat): -- ** bluefish striped bass sturgeon swordfish tuna whiting __________________________________________ -- HIGH FAT FISH (more than 10% fat): -- *** herring butterfish mackerel rainbow trout king salmon shad yellowtail tuna * Lean fish contain less than 2-1/2 percent and the flesh is mild and lightly colored. These are the mildest tasting fish. ** Moderate-fat fish usually have less than 5 to 10 percent fat. Fish in this category are firmer and more darkly colored than lean fish. *** High-fat fish are those with more than 10 percent fat content. The more even distribution of fat in high-fat fish gives their flesh a darker color, firmer texture, and more distinctive color and flavor. These fish contain the most omega-3 fats. From Ellen C. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Flourless Chickpea Cake Recipe By :Stone, Desserts with a Difference Serving Size : 10 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Legumes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 19 ounces chickpeas, canned -- drained and rinsed 1 lemon -- see directions 4 eggs -- at room temperature 1 cup granulated sugar 1/2 teaspoon baking powder confectioner's sugar -- (icing sugar) OPTIONAL ACCOMPANIMENT 300 grams raspberries, frozen -- (about 10-11 ounces Preheat oven to 350 F. 1. Grate rind of lemon. Juice the same lemon. 2. In food processor, process chickpeas with lemon rind and 2 tablespoons lemon juice until very smooth. 3. Add eggs, sugar and baking powder; process a few seconds until ingredients are well blended. 4. Pour into greased 9-inch springform cake pan. Bake in preheated 350 F oven about 45 minutes or until cake tester inserted in centre comes out clean. 5. Cool about 15 minutes in pan; remove sides of pan. Drizzle with remaining lemon juice; dust with icing sugar. 6. For raspberry puree, thaw, then puree in food processor or blender a 300g package of frozen raspberries. Strain mixture through a sieve to remove seeds. Serve cake with raspberry puree. Makes 8 to 10 servings. Serving Ideas : Serve with raspberry puree or fruit compote. For each of 10 servings, MC analysis (including raspberry puree): 204.5 Calories 2.7 g fat 41.5 g carbohydrate 3.8 g dietary fiber 11.4 % calories from fat From "Ellen Pickett" - - - - - - - - - - - - - - - - - - - NOTES : This recipe was printed in the Toronto Star, 1996-3-27. I have not yet tried making this cake, but I have made other legume recipes by the same authors, Sally and Martin Stone, with excellent results. * Exported from MasterCook * Fresh Apple Raisin Dip Recipe By :"Cooking Healthy & Fast.", Rachel Rudel, RD Serving Size : 16 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Fruit Holidays & Gifts Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Med Apple -- Core, Cut In Chunks 2 Tbsp Orange Juice 2 Tbsp Slivered Almonds 1 Tbsp Raisins 1/2 Tsp Cinnamon 1/2 Tsp Lemon Juice Celery Sticks makes 16 (1 tbsp) servings In a food processor bowl, with metal blade, combine all ingredients except celery sticks. Process with 10 to 12 on/off pulses until mixture is coarsely chopped. Serve with celery sticks, or ginger snaps, or Graham Crackers. Store in refrigerator. NUTRITIONAL INFORMATION per 1 tbsp serving 20 Calories; 1g Fat; 0mg Cholesterol; 35mg Sodium; Dietary Exchanges: Free From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 14.1 Total Fat 0.6g Sat Fat 0.1g Carb 2.1g Fib 0.4g Pro 0.3g Sod 0mg * Exported from MasterCook * Fresh Gazpacho Dip For Artichokes Recipe By :California Artichoke Advisory Board Serving Size : 4 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 medium artichokes 1/2 pound tomatoes -- seeded and chopped 1 1/2 tablespoons tomato paste 2 teaspoons red wine vinegar 2 teaspoons lime juice 1 1/2 teaspoons olive oil 2 teaspoons minced shallots 1/4 cup minced green pepper 1/4 cup peeled and chopped cucumber 2 teaspoons chopped fresh dill 1/4 teaspoon freshly ground black pepper 3 drops red pepper sauce -- doubled to taste Cook artichokes: Cut off stem at base; remove small bottom leaves. Trim tips of large outer leaves and cut off top 2 inches of artichokes. Stand upright on a rack in a deep saucepan. Add water up to bottom of steaming rack and steam 35-45 minutes, or until base can be pierced easily with a fork. Drain and chill. In blender or food processor, place tomatoes, tomato paste, vinegar, lime juice and oil. Cover and process until blended. Transfer mixture to a bowl; stir in shallots, green pepper, cucumber, dill, black pepper and red pepper sauce. Cover and refrigerate until chilled. Makes about 1 cup to serve as dip with artichokes. Serving Ideas : As a vegetable course with a simple grilled fish or piece of chicken. Or you could serve it as an appetizer for a party. To do so, pull the big leaves from the choke and arrange them attractively around the bowl of dip. Remove the choke from the hearts and cut the hearts into quarters. Place toothpicks into each piece for easy dipping. Per serving: 97 calories, 5 g protein, 2 g fat, 0 mg cholesterol, 18 g carbohydrates, 170 mg sodium, 5 g fiber. Description: "Dip for cooked artichokes." Source: "Tennessean" - - - - - - - - - - - - - - - - - - - NOTES : Reviewed by Tonya Craven, registered dietitian at Metropolitan Nashville General Hospital. idea: instead of butter or hollandaise, dip artichoke in gazpacho * Exported from MasterCook * Fresh Herb Garlic Dressing Recipe By :Ken Charney, PCC Natural Markets, Seattle TOH Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 ounces lowfat silken tofu 1/4 cup freshly squeezed citrus juice -- combine orange-lime-tangerine-etc -- or white wine 1 tablespoon fresh herbs -- chopped 2 tablespoons rice vinegar extra virgin olive oil -- to taste * salt and pepper * Original was 2 tablespoons oil, but with the tofu and mild rice vinegar, you only need enough oil to flavor the dressing Makes about a cup. Blend all ingredients in blender. Adjust seasoning as necessary. Add water, vegetable stock or wine to thin to your specifications. Let flavors marry for 1 hour. Toss with salad. From Ellen C. - - - - - - - - - - - - - - - - - - - NOTES : Use your own favorite herbs. Mix and match with any variety of citrus fruits. Alter oil and vinegar ratio to suit your taste. * Exported from MasterCook * Fried Chicken, Bedelia's Special Oven Recipe By :Sylvia Woods Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 skinless boneless chicken breast halves 1 tbsp seasoned salt 1 teaspoons black pepper 2 lg egg whites 2 cup cornbread crumbs Preheat oven to 350. Rinse the chicken and pat dry. In a small bowl, combine seasoned salt and black pepper. Sprinkle over both sides of the chicken and let stand for at least 10 minutes. Meanwhile, in a bowl beat the egg whites lightly. Dip the chicken breasts into the egg whites to coat. Dredge the chicken in the crumbs to coat. Place in a greased baking pan. Bake for 35 to 40 minutes until cooked through. Description: "In this recipe the chicken is baked with a corn bread coating and no added fat." Source: "The AJC Oct 7, 1999" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : According to the AJC this recipe has (per serving) 404 cal, 46 g pro, 10 g fat, 18 g carbs, 2 g fiber. * Exported from MasterCook * Frozen Raspberry Brownie Dessert Recipe By :Cooking Light Serving Size : 16 Preparation Time :0:00 Categories : Cookies & Bars Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 20 Ounces Light Fudge Brownie Mix Vegetable Cooking Spray 4 Cups Raspberry Low-Fat Frozen Yogurt -- Softened 1/2 Cup Chocolate Teddy Bear Graham Snacks Crumbs 2 Cups Raspberries Prepare the mix according to package directions, using a 13X9 inch baking pan coated with cooking spray. Bake at 350F for 20 minutes; cool. Spread yogurt over cooled brownies. Sprinkle crumbs over yogurt; cover and freeze 5 hours. Cut brownies into bars; top each with berries. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruit Cake, No Fat Recipe By : Serving Size : 24 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Fruit Holidays & Gifts Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup granulated sugar 3/4 cup light brown sugar -- packed 8 ounces nonfat cream cheese -- softened 1 tablespoon lemon rind -- grated 1 tablespoon orange rind -- grated 2 teaspoons vanilla 4 eggs 3 cups all-purpose flour 1/2 cup cornstarch 1 teaspoon salt 1 cup nonfat sour cream 1 cup mixed dried fruit -- coarsely chopped dried cranberries dried cherries dried blueberries CITRUS GLAZE 1 cup powdered sugar orange juice Citrus Glaze: Combine sugar and enough orange juice to make a glaze consistency. Yield: 1/2 cup. Cake: Beat sugars, cream cheese, citrus rinds, and vanilla until smooth in large bowl; beat in eggs. Mix in combined flour, cornstarch, baking soda, and salt alternately sour cream. Mix in fruit. Pour batter into greased 12 cup fluted tube pan. Bake at 350 until toothpick inserted in center comes out clean, about 60 minutes. Cool in pan on rack 10 minutes; remove from pan and cool. Drizzle with glaze. Per serving = 177 calories, 0 gm fat, 33 mg cholesterol, 165 mg sodium, 37 gm carbohydrate, 0 gm fiber, 4 gm protein From "carolreu@interl.net" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fruit Cake, Very Low Fat Recipe By :Neal Pinckney author of Healthy Heart Handbook Serving Size : 16 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Fruit Holidays & Gifts Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup unsweetened applesauce 3/4 cup water 1/2 cup sugar -- rice syrup or substitute -- (I use Sucanat) 2 1/2 cup mixed dried fruit and candied fruit -- (chopped) -- raisins/ dates/ figs/ etc. 2 tablespoon blackstrap molasses 1 tablespoon Ener-G egg replacer -- lightly beaten in 4 tablespoon water -- (or 4 TB egg whites) 1 1/2 cup whole wheat flour 2 tsp baking powder 2 oz rum or brandy -- (optional) 1/8 cup brown sugar -- for topping -- or raw sugar -- (I use a bit more) Place the apple sauce, water, sugar, and dried fruit in a saucepan. Bring to a boil and simmer for 20 minutes. Allow to cool. Preheat oven to 300 degrees F. Mix the egg replacer into the fruit mixture, then sprinkle in the flour, baking powder, and rum while mixing. Add an additional small amount of water if necessary to make a stiff batter. Pour into 3 non stick baking loaf pans - I use 5 1/2" X3 14" loaf pans to make small gift sizes (or 5-6 miniature pans). Sprinkle brown or raw sugar on top. Bake for 1 1/4 - 1 1/2 hours or until a toothpick inserted into the center of the cake comes out clean (not counting the sticky fruit). Cool slightly, then remove from pan to finish cooling. I store the breads frozen. Makes 16 servings Per serving: calories 150.8 Fat .312g (1.8% CFF) Protein 1.996g Carbo 36.46g Sodium 36.68mg Fiber 2.77g From Natalie Frankel - - - - - - - - - - - - - - - - - - - NOTES : Here is my favorite lowfat fruitcake recipe. It's very sweet tasting, not like normal fruitcake. You could add some chopped nuts if you desire, but the recipe as written is extremely lowfat and does not include them. * Exported from MasterCook * Fusilli With Creamy Pancetta And Pea Sauce Recipe By :Pierno family, Bayville, N.Y. Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup chopped pancetta or bacon (about 1 ounce) 1 teaspoon olive oil 1 cup diced onion 1 garlic clove -- minced 2 tablespoons all-purpose flour 2 cups 1% low-fat milk 2 ounces One-third less-fat cream cheese 2 1/2 cups frozen green peas -- thawed 1 1/4 cups grated Parmesan cheese -- divided 1/3 cup chopped fresh basil 1/4 teaspoon salt 1/4 teaspoon black pepper 5 cups hot cooked fusilli or short twisted spaghetti or pasta (from 4 cups uncooked) Cooking spray Heat a nonstick skillet coated with cooking spray over medium heat. Add pancetta; cook 1 minute or until browned. Place pancetta in a large bowl. Heat oil in pan. Add onion and garlic; saute 7 minutes. Add onion mixture to pancetta. Place flour in pan. Gradually add milk; stir with a whisk until blended. Cook over medium heat until thick (about 5 minutes); stir constantly. Add cream cheese; stir until cheese melts. Stir in peas, 1 cup Parmesan, basil, salt, and pepper. Add cheese sauce and pasta to pancetta mixture; toss well. Sprinkle with remaining 1/4 cup Parmesan. Per serving: 410 calories, 13.7 g fat (23%), 30 mg cholesterol, 21.6 g protein, 49.5 g carbohydrate, 5.1 g fiber, 656 mg sodium. Source: "Maureen Callahan, Cooking Light" Yield: "8 cups" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Revised recipe: reconstructed the base for the creamy sauce with 1% milk, light cream cheese and a little flour for thickening. Also less cheese, less oil and a little less pancetta. If you can't find pancetta, use American-style bacon. * Exported from MasterCook * Garlic Mashed Potatoes #3 Recipe By :Sunset Select Nov 1999 Serving Size : 8 Preparation Time :0:15 Categories : Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 pounds russet potatoes 2 cloves garlic -- or more to taste 2 quarts defatted chicken broth 1 cup skim milk 1/2 cup plain nonfat yogurt 2 tablespoons thinly sliced chives 1 tablespoon fresh dill weed or thyme leaves 1 teaspoon salt white pepper OPTIONAL GARNISH: 1 1/4 cups reduced fat Monterey Jack cheese (optional) chives and dill or thyme -- for garnish Peel and quarter potatoes. Place with garlic in a 6 to 8 quart pan; cover with broth. Bring to a boil over high heat; reduce heat, cover and simmer until potatoes are tender when pierced, about 20 minutes. Drain potatoes and garlic; return to the pan. Mash with milk until smooth. Stir in yogurt, chives, dill (or thyme) and salt; add pepper to taste. Serve with fresh herbs. Optional Cheese Topping: Spoon mixture into a 2 to 3 quart shallow casserole; sprinkle top with cheese. If making ahead, cover with plastic wrap and chill up to 1 day. Bake in a 375F oven until warm in center and melted cheese is lightly browned ,about 30 minutes (about 1 hour if chilled). Garnish with fresh herbs. EACH: 118, !%, trace fat, 4g fiber. With cheese: 235 (12%) from fat; 3g fat, 4g fiber. Description: "Herb and Garlic Mashed potatoes with less fat" S(MC5): "11/16/99 by kitpath@earthlink.net" Start to Finish Time: "1:00" - - - - - - - - - - - - - - - - - - - NOTES : For a brown top, sprinkle on reduced fat cheese and bake, then serve, garnished with fresh herbs. I prefer to use roasted garlic; been known to use garlic powder! and like the tang of a little buttermilk; a dab of chevre instead of butter. * Exported from MasterCook * Garlic Mashed Potatoes With Variations Recipe By :COOKING RIGHT, SHOW #CR9694 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Pounds russet potatoes -- peeled and -- cut into 1-inch cubes -- or Yukon gold potatoes 8 garlic cloves -- peeled 1 bay leaf 1/2 Cup buttermilk Salt and freshly ground pepper -- to taste Combine potatoes, garlic and bay leaf in a sauce pan and cover with lightly salted water. Cover and bring to a boil. Reduce heat and simmer until potatoes are tender, about 15 minutes. Drain, discard bay leaf and return potatoes to pan over low heat. Mash and cook for a couple of minutes to dry the potatoes out a bit. Add buttermilk and season with salt and pepper. Serve immediately. Yield: 4-6 servings Variations: - Add 2 tablespoons freshly grated parmesan and 1 teaspoon grated lemon zest to potatoes. - Add 1 tablespoon chopped fresh herbs such as chives, chervil and parsley. - Add drained fried and chopped capers. From Jenny Herl - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * German Stollen Recipe By :Holiday Specialties from Around the World Serving Size : 2 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Holidays & Gifts Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup Raisins 1/2 cup Candied red cherries -- halved 1/4 cup Currants 1/4 cup Candied citron -- diced * 1/4 cup Rum 4 1/2 cups Flour, all-purpose 2 packages active dry yeast 1 cup Milk 1/4 cup Butter or margarine 1/4 cup Sugar 1/2 teaspoon Salt 2 Eggs 1 tablespoon Orange peel -- finely shredded 2 teaspoons Lemon peel -- finely shredded 1/2 cup Almonds -- blanched chopped Confectioners' glaze ** * Candied citron or citrus peel, diced ** Confectioners' glaze or powdered sugar ~ In a medium bowl combine raisins, cherries, currants, citron or citrus peel, and rum. Set aside. In a large mixer bowl combine 1-1/2 cups of the flour and yeast. Heat milk, butter, sugar and salt over low heat, stirring constantly until warm (120F to 130F). Add to dry ingredients along with eggs and fruit peels. Beat at low speed of electric mixer for 1/2 minute, scraping sides of bowl. Beat 3 minutes at high speed. Stir in fruit-rum mixture, almonds and enough of the remaining flour to make a soft dough. Turn out onto a lightly floured surface and knead in enough of the remaining flour to make a moderately soft dough that is smooth and elastic (5 to 6 minutes). Shape into a ball. Place in a greased bowl, turning once. Cover. Let rise until double (1 hour). Punch dough down. Divide in half. Cover and let rest 10 minutes. On a lightly floured surface roll each half to a 10x8-inch oval. Fold lengthwise in half so the top half overlaps to within 1/2 inch of the bottom half. Press folded edge firmly. Place about 4-inches apart on greased baking sheet. Cover and let rise until double (45 minutes). Bake in a 375F oven for 15 to 20 minutes or until golden brown. Cool. Serve sprinkled with powdered sugar or spread with Confectioners' Glaze and decorate with candied cherries. Makes 2 loaves. CONFECTIONERS' GLAZE Mix 1 cup sifted powdered sugar and 1 tablespoon milk. Add more milk, 1/2 teaspoon at a time, until spreading consistency. Tops Grocery Store Ad flyer. November 12, 1991 From aml@skypoint.com - - - - - - - - - - - - - - - - - - -