* Exported from MasterCook * Onion Corn Bread Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons Oil 1/3 cup onion -- chopped 1 cup flour 1 cup Yellow cornmeal 1 Tablespoon Baking powder 1/4 teaspoon Ground black pepper 1 cup Skim milk 1 Egg white Preheat the oven to 400 F. Evenly coat an 8 x 8-inch baking pan with no-stick spray. Heat the oil in a small frying pan over medium-low heat; add the onions and cook, stirring, until golden brown, about 5 minutes. Set aside. In a large bowl, combine the flour, cornmeal, baking powder and pepper. In a measuring cup, whisk the milk, egg white and cooked onions together. Add to the dry ingredients all at once. Stir just to blend. Spread in the prepared pan. Bake until the bread's sides begin to pull away from the pan, about 20 minutes. Cool before loosening the sides and turning out from the pan. Cut into 6 squares >From: RecipeLu - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oven Roasted Mushrooms And New Potatoes Recipe By :Mushroom Council page Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegan Vegetables Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds new potatoes -- cut in 1/2" chunks -- (about 4 1/2 cups) 2 tablespoons olive oil -- (original called for 4 tbs) 1 pound mixed fresh mushrooms -- halved or quartered 1 cup red bell pepper -- cut in 1/2" chunks 1 tsp minced garlic 1/2 cup sliced green onions -- or scallions 1 tsp salt 1/2 teaspoon crushed thyme 1/2 tsp ground black pepper Preheat oven to 450. In a large 9x13x2 baking pan, toss potatoes with olive oil. Bake uncovered for 10 minutes. Stir in mushrooms, red pepper and garlic. Bake uncovered until potatoes are nearly tender, about 15 minutes. Stir in green onions, salt, thyme and pepper. Bake until vegetables are tender, about 10 minutes longer. Calories: 304, CFF 76, %CFF 25% Total Fat 8g Sat Fat 1g Chol 0 Sod 603mg Carb 50g Fiber 3g Protein 7g >From: Bunny Mama - - - - - - - - - - - - - - - - - - - NOTES : I got this from the Mushroom Council page that was referenced here awhile ago (http://www.cyber-kitchen.com/mushrooms/home.htm). We had it for dinner last night with a green salad, and it was wonderful. I used a combination of red and green peppers which made it very pretty, also. I cut the oil in half and it could have been reduced even more, because once you add the mushrooms and peppers, there's sufficient liquid to cook everything. Hope you enjoy it as much as we did. * Exported from MasterCook * Oven Roasted Potatoes With Orange Zest Recipe By :Food & Wine, 10/97 Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Lb Red Potatoes -- Small, Skinned Salt -- To Taste 1 Tbsp Olive Oil -- *Note Freshly Ground Black Pepper -- To Taste 2 Med Orange Zest -- **Note *NOTE: Original recipe used 3 T olive oil **NOTE: Zest from 2 med orange, cut into fine julienne strips Preheat oven to 375F. In a large saucepan, cover the potatoes with cold water, add salt and bring to a boil over moderately high heat. Reduce the heat to moderately low and simmer until the potatoes are just tender, about 20 min. Drain and pat dry with paper towels. Spread the potatoes in a large flame-proof roasting pan, add the olive oil and stir well to coat. Season with salt and pepper. Roast in the oven for about 20 min, stirring often, until lightly browned and very tender. Meanwhile, bring a small saucepan of water to a boil. Add the orange zest and boil for 2 min, then drain and rinse with cold water. Drain on paper towels. Just before serving,s et the roasting pan over moderate heat. Add the orange zest to the potatoes and cook, stirring often, until the zest is slightly softened, about 5 min. Season with salt and pepper and serve. Make Ahead: The boiled potatoes can be refrigerated for up to 2 days. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was very, very good!! Quick and easy too. --- For a nice variation omit orange zest and sprinkle potatoes with paprika before baking. Can also add garlic powder or fresh sliced garlic and/or thinly sliced or diced onions. ["bill pawelko" ] --- Cal 77.2 Fat 1.2g Carb 15.6g Fib 1.4g Pro 1.8g Sod 5mg CFF 13.6% * Exported from MasterCook * Pepin's Kitchen Technique Tips Recipe By :Jacques Pepin Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** 1. There are three essential knives for the home kitchen - but they should be of good quality and honed before each use to keep them smooth and sharp. They are a chef's knife, a utility knife, and a paring knife. 2. Ever wonder why your eyes tear while you're chopping onions? It's because your knife is dull. Only with a sharp knife can you slice an onion cleanly - without crushing it and releasing the sulfuric acid. 3. Don't trim both ends of an onion before you start chopping. Leave the root end intact. Slice crosswise first, stopping your blade just short of the root end. This will keep the onion together as you start cutting in the other direction. 4. If you plan to serve your chopped onions raw, make sure you rinse them in cold water - that washes away any residue of sulfuric acid - then use a cloth towel to squeeze them dry. 5. There are three simple ways to peel a tomato. If it's firm, use a vegetable peeler or sharp knife to saw back and forth as you go round and round. Or impale the tomato on a long-handled fork and - turning as you go - char the skin off over the direct flame of a gas burner. But if you have a lot of tomatoes to peel, just drop them in simmering water - from 10 seconds in they're very ripe, up to 50 seconds if they're not - and remove them with a long-handled fork. The skin will pull off easily with a knife. Some will say to chill the tomatoes in ice water after pulling them from the hot water, but that will wash out some of the flavor. 6. Want to know how to keep the skin of chicken from sticking to the pan during roasting? Put a piece of parchment paper underneath 7. To keep the cut end of your artichoke from discoloring, tie a slice of lemon to the bottom of each artichoke before cooking. Then cut the strings and remove the lemon before serving. 8. Need to chill wine or champagne in a hurry? Put coarse sea salt or kosher salt in the ice water to lower the temperature in the wine bucket. Then turn the bottle regularly for about 20 minutes, and voila - it will be ice cold. 9. Here's how to keep the shells from cracking when you're boiling eggs: Gently pierce the wide end of each raw egg with a push-pin or thumb tack to release the air inside the shell and give the egg itself some "leg" room. It's that air which, when heated in water, expands to break the shell, often carrying the white of the egg - the albumen - with it. 10. More egg tips: * If you have a lot of eggs to separate, don't do them one by one. Break them all into one large bowl, and use your clean hands to lift out the yolks. Let any adhering egg white dribble back into the bowl. * Crack your eggs on a flat surface - on a cutting board or on the counter - to make sure broken bits of shell don't fall into your bowl or into the egg itself. * Add a little white vinegar to the water you're using to poach eggs. It keeps the whites from "wandering." When they're done, lift them out with a slotted spoon directly into an ice bath to rinse off the vinegar and stop the cooking. Before serving, trim the irregular portions off the cooked egg with scissors or a knife. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pomegranate Sorbet Recipe By :Country Living Magazine, October 1994 Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups water 1 cup sugar 2 cups pomegranate juice 1/4 cup lemon juice 1. In 1-quart saucepan, heat water and sugar to boiling over high heat. Boil sugar mixture 5 minutes, reducing it slightly to a syrup. Remove syrup from heat and cool to room temperature. 2. In bowl, combine syrup and both the pomegranate and lemon juices. Cover and refrigerate mixture until cold. 3. Pour chilled mixture into ice-cream freezer container and freeze following manufacturer's directions. Transfer sorbet to airtight container and freeze until firm, at least 2 hours or overnight. 4. If sorbet is frozen overnight, just before serving let stand 15 minutes at room temperature to facilitate scooping. >From: snardo@onramp.net - - - - - - - - - - - - - - - - - - - NOTES : Refreshing and light, this frozen fruit dessert can be scooped into stemmed glasses or paired with sliced fresh fruit in a salad. * Exported from MasterCook * Portable Breakfast Cereal Recipe By :Kathryn Eikstein Serving Size : 1 Preparation Time :0:00 Categories : Breakfast Camping, Backpack, Trail Food Eat-Lf Mailing List Grains & Cereals Homemade Mixes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons cream of wheat 2 tablespoons dehydrated applesauce --- 1 1/2 cups hot water My latest favorite breakfast is real quick and feels me up good. I went out and bought a box of Cream of Wheat (it works with oatmeal or any other quick cook hot cereal) and I bought a huge can of dehydrated apple sauce (I purchase all of my dehydrated foods from perma pak - they ship nation wide) What I do is take zip lock bags and fill them with two tablespoons of the apple sauce flakes and three tablespoons of the cream of wheat and seal it up. I usually do this the night before. Then when I get to work I add 1 1/2 cups of very hot water to a cup or bowl and the mixture (or you can microwave for one minute), stir real good. Delicious the total calories is around 240 with less than 2 grams of fat and it keeps me full for hours! I am sure you can find dehydrated apple sauce at a health food store. It is just the perfect combination of sweet and wheat. It is also nice to have that big can of apple sauce because I add it instead of sugar to my meals and it doesn't go bad like the stuff I buy from the store. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pot Stickers (Gardenburger) Recipe By :Gardenburger Home Page Exhibit Directory Serving Size : 15 Preparation Time :0:45 Categories : Appetizers Eat-Lf Mailing List Oriental Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 gardenburger patty -- sauteed in vegetable oil spray -- cooled 1/4 Cup Chinese cabbage -- finely shredded 1/4 Cup bean sprouts (mung) 1/2 Bunch green onions -- finely chopped 1/2 Teaspoon grated gingerroot -- up to 1 tsp. 4 Teaspoons hoisin sauce 1/4 Cup waterchestnuts -- finely chopped 1 Pinch cayenne pepper -- or to taste 2 Teaspoons peanut or other oil -- as needed 30 round pot sticker wrappers ***DIPPING SAUCE*** 2 Parts rice wine vinegar 1 Part hoisin sauce Heat a skillet or grillpan to medium. Spray each side of a patty. Then grill patties over medium to medium-low heat; grill both sides (about 8 mins total). Cool; coarsely chop into 1/4-inch pieces. Makes about 1 cup. Combine diced Gardenburger with shredded cabbage, bean sprouts, green onions, ginger, hoisin, water chestnuts and cayenne, if desired. Place 2 tsp. of filling in the center of the wonton wrapper, moisten edges with water or a little beaten egg and seal. If using square wonton wraps, make triangles. If using round wraps, crimp edges with crimping tool, pot sticker "folder", fork or fingers. Make sure they are well sealed!. Protect filled wontons from drying out by covering with damp paper towel. To cook pot stickers, oil (spray or the peanut oil) may be needed to prevent sticking. In a large non-stick skillet, arrange pot stickers flat side down (or one triangle side down) and cook in batches of 6-12 but don't overcrowd the pan. Heat carefully with oil over medium low heat until undersides are golden brown. Then add 1/2 cup water and cover with a loose-fitting lid to generate steam. Once water is evaporated (4-6 minutes) the pot stickers will be ready to serve. Serve with dipping sauce of vinegar and hoisin. Garnish with Chinese mustard, sesame seeds, and/or chili oil. Notes: Makes 30 Pot Stickers; Serving size: 2 pot stickers. TESTED 12/30/97 as a meal for 4 - side dishes were steamed rice and stir-fry bok choy with broccoli, carrots, etc.; and crispy noodles. We doubled the amount of vegetable filling -- except the patties (just 2) of "Veggie-Medley" flavor; substituted jicama for waterchestnuts; used 2 tsp of fresh ginger; about 1/8 tsp. cayenne, maybe more. Very good. PER 2 STICKERS: 81 cals, 1.3 fat (14.6%) ABOUT Gardenburger(r) Veggie MedleyTM; PER SERVING: Size 71 gm or 2.5 oz. patty; Calories 100; Calories from Fat 0; Total Fat 0gm; Cholesterol 0mg; Sodium 280mg; Total Carbohydrate 17gm; Dietary Fiber 3gm; Sugars 2gm; Protein 6gm. Gardenburger(r) Veggie MedleyTM ingredients: Vegetables (onions, mushrooms, carrots, broccoli, red and yellow bell peppers, ANAHEIM CHILIES), cooked brown rice, egg whites, soy cheese (filtered water, crushed organic soybeans, casein (milk protein), canola oil (expeller pressed), natural and cultured flavorings, maltodextrin, sodium and calcium phosphates, salt, citric acid, carrageen, beta carotene) bulgur wheat, rolled oats, sea salt, autolyzed yeast extract, garlic, tapioca starch, spices, vegetable gum. $$ package of 4. Busted by kitPath href= http://www.foodshow.com/ >visitor's window >gardenburger exhibit. See also >http://www.gardenburger.com >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato And Sausage Soup With Fennel Recipe By :Pat Hanneman in Soup Scoop (Dec 1997) Serving Size : 4 Preparation Time :1:00 Categories : Eat-Lf Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces light sausage 1/2 cup diced onion -- red and/or white 1 teaspoon olive oil 2 cloves garlic -- smashed 1/2 teaspoon coarsely ground pepper 1 pound potatoes -- 1/2" cubed 1/2 cup chopped fennel stalks -- with tops 1 teaspoon Bacos(r) LF -- optional 4 cups water -- or vegetable broth 2 teaspoons chicken base -- low salt 1 sprig tarragon -- left whole 1/4 cup shredded cabbage -- or kale 1/4 cup chopped spinach -- leaves only 1 teaspoon fresh oregano -- chopped 1 cup water -- as needed ***To Serve*** 2 tablespoons evaporated skim milk -- or nonfat dry milk -- optional Parmesan cheese -- freshly grated In a nonstick large saucepan, brown the sausage. Remove and let cool. Coarsely chop. While the sausage cool, brown the onion in olive oil, stirring frequently until soft and sweet. Add garlic and pepper. Add the potatoes, fennel stalks, and bacon bits. Stir to warm. Then add the water or broth. Season with bouillon base and a sprig of tarragon. Bring to a boil and simmer for 15 to 20 minutes. Remove the tarragon sprig. Mash some of the potatoes to thicken the soup. Add the sausage, finely shredded cabbage or kale and spinach. Add water, if needed. Taste and add chopped oregano to taste (about 1 teaspoon fresh, 1/4 teaspoon dried.) Heat gently (do not boil) for about 8 to 10 minutes. Serve. PER SERVING: 160.8 cals, 5.5 g fat (29.9% cff). A country soup with the intriguing tastes of fennel and tarragon; similar to Olive Garden's Toscana. Dec 97 /path TIP: Some may wish to keep the fennel weed (leaves) whole so that they may be removed before serving. Try Jimmy Dean's Turkey Sausage or the Turkey Store's Italian, casings removed. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Potato Hominy Soup (Mild Posole) Recipe By :Chile Pepper Mag's Hot & Spicy Latin Dishes (1997) / patH Serving Size : 4 Preparation Time :1:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons oil -- (2 to 3 tsp) 1/2 cup thinly sliced onion 2 garlic cloves -- minced 1/2 teaspoon ground cumin -- or more to taste 2 medium red potatoes -- peeled and chopped -- (about 3/4 pound) 1/2 cup roasted chili peppers -- diced 3 cups vegetarian bouillon 2 cups cooked yellow hominy -- (or one can) -- rinsed and drained 2 tablespoons chopped fresh cilantro -- garnish Lunch Menu: Cup of Potato Hominy Soup and Chile Cheese bread or corn bread. Vegetarian version of posole based on dish made by Pueblo Indians for feast days and other celebrations. Can be prepared in advance. Can be doubled. For the broth, try 3 cups water with 2 tsp vegetable base and 1 tsp commercial mole. *Heat oil in a medium-size pot, and saute onion and garlic for 3 minutes. *Add cumin, stir well, then add potatoes (1/2-inch dice) and green chiles. Cook over medium heat, stirring occasionally, another 5 minutes. *Add vegetable broth and hominy. Simmer the soup, covered, over low heat for 45 minutes. *Just before serving, stir in the fresh cilantro to warm it. *Serve hot with a Chile and Cheese quick, yeast, or corn bread. Add salt and pepper after tasting. Serve : 21.5% cff with 1 cup appetizers 251 cals, 6.1 g fat, or 2 cup meals: 501cals, 12.1g fat. Festive Corn Bread: Chop roasted green chile peppers and red bell peppers. Shred Swiss or Cheddar or Jack cheese. Work these into cornbread batter. Bake as usual. Chile Pepper, December, 1997, p.41. Americas Ethnic Cuisines (mcf) Tested dec97. Chunky, colorful cup of mild "posole" >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : Here's a mild chunky soup for appetizer or lunch. Satisfying when served with a sweet corn bread or peasant bread. * Exported from MasterCook * Potato Salad #15 Recipe By :Down-Home Diabetic Cookbook Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Pounds small salad potatoes 3/4 cup nonfat plain yogurt 3 Tablespoons white wine vinegar 1 Tablespoon fresh dill -- minced 1 Tablespoon fresh parsley -- minced 2 Teaspoons fresh tarragon -- minced 1/2 Medium onion -- chopped 1 stalk celery -- chopped 1 Small carrot -- coarsely shredded Cook potatoes until tender but firm; cool and slice. In a large bowl, combine remaining ingredients. Add potatoes and stir until well coated. Chill for several hours. Yield: 8 servings. Exchanges: 1 starch Nutritional Information: Serving Size: 1/8 recipe Calories: 78 Sodium: 19 mg Cholesterol: trace Carbohydrate: 17 gm Protein: 3 gm Fat: trace Formatted by Carole Walberg Dec/97 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Roasted Green Beans And Onions Recipe By :Cooking Light Cookbook 1996 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound green beans -- fresh 1 small purple Onion -- sliced & separated into rings 4 large Garlic cloves -- cut in half lengthwise Olive Oil flavored vegetable cooking spray 1/2 tsp Dried Thyme 1/4 tsp Salt 1/4 tsp freshly ground Black Pepper Wash beans; trim ends & remove strings. Place beans, onion & garlic in a 13 x 9 x 2" pan coated with cooking spray. Coat vegetables with cooking spray. Sprinkle thyme & salt over vegetables; toss well. Bake at 450F for 15 minutes or until tender, stirring once. Sprinkle with pepper. 4 (3/4 cup) servings: 54 calories; .5 g fat; 0 saturated fat; 2.5 g protein; 11.8 g carbohydrate; 0 cholesterol; 156 mg sodium; 2.5 g fiber; 1.5 mg iron; 62 mg calcium >From: Dorothy Vaccaro - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Saffron Flavor Mates Recipe By :Prevention, Jan 1998 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** To extract maximum flavor, place a pinch (about 1/16 tsp) of saffron threads in a small bowl. Grid them to a powder with a wooden spoon. Add 1 Tbsp hot broth or water and steep for 10 min. This "soaked pinch" is now ready to add to soup, stew, salad, or dessert! Give any fish stew or chowder a Mediterranean accent by adding a pinch (dry or soaked) Watch rice pudding take on a whole new dimension: In a med saucepan, bring 1 qt water, 1 1/2 C rice and 1/2 tsp saffron threads to a boil. Cook, covered, for 10 min. Drain excess liquid add 6 egg whites, 1/2 C sugar and 1/2 C golden raisins. Pour into lightly sprayed baking dish; bake at 375F for 30 min. Serves 8 (347 Cal, 0.6g Fat, 96mg Sod per serving) Marinate shish kebab: Combine 1 C plain, nonfat yogurt, 1 diced onion, 3 T lemon juice, 1/2 tsp soaked saffron. Bring out the briny sweetness of mussels by adding a pinch to the steaming liquid. Give angel food cake a golden glow. Add a "soaked pinch" to the batter. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sauteed Chicken Breasts With Tomato Sauce Recipe By :Lansing State Journal, Theyer Wine, Gannett News Service Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 boneless skinless chicken breast halves freshly ground black pepper 1 tablespoon olive oil -- divided use 1/4 cup chopped onions 1 teaspoon minced garlic 1/2 cup red bell pepper -- diced 14 1/2 ounces canned tomatoes -- chopped/juice saved 1 teaspoon fresh rosemary -- chopped 2 cups cooked rice -- (2 to 3) Remove all visible fat from chicken breast halves, rinse, pat dry and sprinkle with pepper. Cut chicken in one inch cubes. Heat 1 1/2 tsp. oil in a large, heavy non-stick skillet; when hot and rippling, add chicken and saute until no longer pink, about 4-5 minutes. Remove from pan and set aside. Add remaining 1 1/2 tsp. oil to skillet. Stir in onion, garlic and diced red pepper. Saute until onion is softened, but not browned, about 2 minutes. Drain juice from tomatoes and add to pan. Chop tomatoes and add to pan. Stir in fresh chopped rosemary and simmer for 2 minutes. Return chicken to pan nd heat through. Serve immediately over hot cooked rice. Serves 2. Per serving: 480.3 calories, 9.5 grams fat, 51 mg. cholesterol MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - NOTES : This is delicious served with white or brown rice or even steamed new potatoes, couscous or linguine. * Exported from MasterCook * Seafood Bake Recipe By :Company's Coming-Main Courses, Jean Pare Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound crab meat 1 pound cooked shrimp -- deveined 1 cup finely chopped onion 1 cup finely chopped celery 1 cup nonfat mayonnaise 1/2 cup chopped green bell pepper 1 tablespoon Worcestershire sauce 1/2 teaspoon salt 1/8 teaspoon pepper 1 cup lowfat sour cream 1/2 cup dry bread crumbs 2 tablespoons margarine -- melted Mix first 10 ingredients together. Put into a 3 quart casserole. Mix crumbs with melted butter. Spread over top. Bake uncovered in 350 degree oven for about 30 mins. Serve over rice or in patty shells. Formatted to Mastercook by Carol Floyd-c.floyd@arnprior. com - - - - - - - - - - - - - - - - - - - NOTES : Can be made with imitation crab. I have also added scallops. Very Good. This freezes very well. * Exported from MasterCook * Seafood Tetrazzini Recipe By :Deliciously Simple Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 small onion -- chopped 1 green pepper -- chopped 2 celery -- chopped 2 teaspoons oil 2/3 cup nonfat dry milk powder 3 tablespoons flour 1 teaspoon vegetable seasoning 1/2 teaspoon white pepper 1 cup water 1 cup chicken broth 1 pound scallops -- cubed 1/2 pound shrimp 1/2 pound mushrooms -- sliced 1/2 cup fat-free Swiss cheese -- shredded 2 tablespoons parmesan cheese 10 ounces linguine 1 tablespoon parmesan cheese 3 tablespoons bread crumbs Saute onion, green pepper and celery in oil. Remove from heat and add powdered milk, flour, and seasonings. Gradually stir in water and broth. Add seafood and mushrooms. Heat to boiling, stirring occasionally. Reduce to a simmer. Cook 5 min. Remove from heat, add cheeses, and stir until melted. Stir in cooked pasta. Pour into shallow 3 qt. casserole. Sprinkle with mixture of 1 Tbsp. parm. and 3 Tbsp. bread crumbs. Bake 375 degrees for 20-25 min. >From: Vickie - - - - - - - - - - - - - - - - - - - NOTES : Any combination of seafood can be used * Exported from MasterCook * Sephardic Sweet Potatoes And Squash, Sort Of Recipe By :The Children's Jewish Holiday Kitchen, Joan Nathan Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Jewish Sweet Potatoes & Yams Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound butternut squash -- or acorn squash 1 Pound sweet potatoes -- or yams 1 Tablespoon vegetable oil -- may be doubled 1/4 Cup dried cranberries -- or cherries 2 Tablespoons brown sugar -- light 1 Teaspoon ground cinnamon Equipment: Vegetable peeler; Sharp paring knife; Wooden spoon; Frying pan; Mixing bowl; Aluminum foil; Oblong casserole dish (about 9 by 13 inches); Preheat oven to 375F. Peel the squash. Peel the sweet potatoes or yams. Then carefully cut both the sweet potatoes and squash into 1-inch cubes. Place most of the oil in the casserole. Add the sweet potatoes and bake, covered with aluminum foil, about 20 minutes. Take out the hot dish from the oven and carefully remove the foil. Add the squash and the cranberries or cherries. Sprinkle the sugar and cinnamon on top and dribble with the remaining oil. Bake uncovered at 375F for 30-35 minutes, or until well browned. Serve over roast chicken or pot roast. Serves 6. Variation: If your family likes onions, add one, sauteed in the oil until soft, to the sweet potatoes before baking. Acknowledgments:: The Children's Jewish Holiday Kitchen by Joan Nathan as presented by Epicurious Food (c) 1997 CondNet Inc. http://www.epicurious.com/e_eating/e06_jewish_cooking/nathan_home.html. Added to elf archive by kitPATh dec 97: MC Estimated PER SERVING: 120 cals, 2.5 g fat (17.9% cff). INTRO: *Sephardic Jews from Turkey, Greece, Morocco, and other countries of the Mediterranean region say seven special blessings over seven different symbolic foods at their Rosh Hashanah dinner. Five of these blessings are over vegetables - apples (candied or dipped in sugar or honey), leeks, beet greens or spinach, dates, and zucchini or squash. These blessings symbolize their hopes for the New Year. Many of these Jews trace their ancestors back to Spain, which is called Sepharad in the Bible. Over the centuries, the Sephardic Jews took advantage of the abundance of vegetables available in the Mediterranean countries, often throughout the year. Among these vegetables are sweet potatoes and squash, great favorites of my family. The special blessing you can say over your sweet potatoes and squash at the beginning of your Rosh Hashanah dinner goes like this: **Yehi ratzon mi-le-faneha Adonai Eloheinu ve-lo-hei avoteinu she-tik-rah ro-a gezar dinenu ve-yi-karehu lefa-neha za-hee-yo-teinu. ***May it be thy will, Lord our God and God of our fathers, that you should tear up any evil decree and let only our merits be read before you. >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shiitake Saute Recipe By :Prevention's Quick & Healthy Cooking, June 1995 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp I Can't Believe It's Not Butter - Light 1/4 C finely chopped shallots 1 Tbsp finely chopped gingerroot 12 Oz green beans 8 Oz. fresh shiitake mushrooms -- Sliced, *Note 1/2 C orange juice 1 Tbsp low-sodium soy sauce Ginger soy sauce, shiitakes and green beans combine for a quick-to-prepare Asian-inspired side of veggies that's sky-high in vitamin C. *NOTE: We used Portobello mushrooms instead of shiitakes In a 10" nonstick skillet (we used a 12" nonstick skillet... a 10" would not have been big enough in my opinion), melt the margarine over medium heat. Add the shallots and ginger root, and cook, stirring often, until the shallots are tender, 2 to 3 minutes. Stir in the beans and shiitakes, and cook for 1 minute. Add the juice and soy sauce. Cover the pan and cook until the vegetables are tender, 3 to 4 minutes (actually it took 10 min to cook for us). Spoon any sauce remaining in the pan over the vegetables. Servings: 4 Per serving: 92 cal, 2 g fat, 172 mg sod, 2.9 g fiber, CFF 17% Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was very, very good!! Quite easy to prepare. Cal 80.2 Fat 1.5g Carb 16g Fib 3.5g Pro 2.7g Sod 150mg CFF 15.3% * Exported from MasterCook * Shredded Beef Sandwiches Recipe By :FlrtnRose Serving Size : 1 Preparation Time :0:00 Categories : Crockpot Eat-Lf Mailing List Meats Spreads & Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- bone roast -- cut to fit crockpot -- (trim off all fat) beefy onion dry soup mix -- (or onion soup mix) 1/2 C water -- (1/2 to 1) 1 can mushrooms -- cut up (small can) put roast in crockpot. (you may have to remove some bones to get it to fit) stir soup mix into water and pour over roast. Add mushroom pieces. Cook on low all day (umm.... 7 hours or longer?) or on high till done. (I'm sorry i can't be more help with this part. I just cook it till it falls apart.) When beef falls into shreds, remove bones and stir (hunt down that piece of gristle and trash that). split hoagie rolls down center and dip into juices. pile meat on buns and enjoy! - - - - - - - - - - - - - - - - - - - NOTES : I do this for hubby and he loves it. it's VERY EZ! --- I'd have to add that once this marvelous roast is falling off the bone, one would have to separate it from the juice. Then put the juice in the refrigerator overnight so that all the beef (saturated) fat would rise top and become a solid layer of fat which could easily be removed and leave the healthy yummy bouillon. Then, go for the best beef & vegetable (or beef and whatever) soup you've ever had! This crockpot idea sounds great! I've cooked roasts with the onion soup mix before (adding a little water and containing the whole roast and soup in one of those plastic thingys to cook meats in the oven). The crockpot idea sounds like a very good take on this kind of pot roast or beef soup. [Lois R Johnston ] * Exported from MasterCook * Skinny Enchiladas Recipe By :Pillsbury Mailing Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 Cup broccoli florets -- cooked & chopped 3/4 Cup shredded cooked chicken 1/3 Cup roasted red bell peppers -- drained & sliced -- (from 7.25-oz. jar) 2 Tablespoons green onions -- sliced 1 Can Old El Paso Enchilada Sauce -- (10-oz.) 4 soft corn tortillas -- (6-inch) 3 Ounces shredded reduced-fat taco-flavored cheese -- (3/4 cup) blend Heat oven to 350 F. In medium bowl, combine broccoli, chicken, roasted peppers, onions, and 1/4 cup of the enchilada sauce; mix well. Spoon 1/3 cup chicken mixture onto center of each tortilla. Sprinkle each with 1 tablespoon of the cheese. Roll up tortillas; place, seam side down, in 8x8-inch (2-quart) baking dish. Pour remaining enchilada sauce over rolls. Cover with foil. Bake at 350 F. for 20 minutes or until thoroughly heated. Remove foil; sprinkle enchiladas with remaining 1/2 cup cheese. Bake an additional 5 minutes or until cheese is melted. If desired, serve with nonfat sour cream. 4 servings >From: Marta Martin - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Speedy Beef Stroganoff Recipe By :Womens Day Low Fat Meals Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Meats Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces egg noodles 2 Tablespoons flour 2 teaspoons paprika 3/4 teaspoon salt 1/4 teaspoon pepper 12 oz. round steak -- cut into 1/4" slice 1 Tablespoon olive oil 4 cups mushrooms -- sliced 3/4 cup low sodium beef broth 4 small green onions -- julienned 1/4 cup lowfat sour cream 1 teaspoon Worcestershire sauce 1. In a large pot of boiling water cook the noodles until tender and drain. 2. Meanwhile is a sturdy plastic bag, combine the flour, paprika, salt and pepper. Add the beef to the bag and toss to coat. 3. In a large non-stick skillet, heat oil until hot but not smoking over medium heat. 4. Add coated beef and mushrooms to the heated oil and cook about 5 minutes until mushrooms are tender. 5. Add broth and green onions, bring to a simmer and cook 3 minutes until sauce is slightly thickened. 6. Remove the skillet from the the heat and stir in sour cream and Worcestershire sauce. 7. Divide noodles among four plates, spoon beef mixture over top and serve. Notes: Removing the pan from the heat before stirring in the sour cream prevents the sauce from curdling. Serves: 4 - about 426 calories per serving, 11 grams of fat, 23% calories from fat >From: RecipeLu - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spiced French Toast Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup egg substitute-frozen -- thawed 1/4 Cup skim milk 3 Tablespoons powdered sugar 1/2 Teaspoon ground cinnamon 1/4 Teaspoon ground cloves 1/2 Teaspoon vanilla extract Vegetable cooking spray 4 Ounces whole wheat bread -- (4 slices) 1 Teaspoon powdered sugar 1. Combine first 6 ingredients in a shallow dish, stirring well. 2. Coat a large nonstick skillet with cooking spray, and place over medium heat until hot. 3. Dip bread slices, 1 at a time, into egg mixture, coating well. Place 2 bread slices in skillet, and cook 4 minutes on each side or until browned. Repeat procedure with remaining 2 bread slices. Sprinkle 1 teaspoon powdered sugar evenly over toast. >From: Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 113.7 Fat 1.3g Carb 21.6g Fib 2.2g Pro 5g Sod 200mg CFF 9.7% * Exported from MasterCook * Spicy Breaded Chicken Recipe By :Down-Home Diabetic Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup dry bread crumbs 1 Tablespoon nonfat dry milk powder 1 1/2 Teaspoons chili powder 1/4 Teaspoon garlic powder 1/4 Teaspoon dry mustard 1/4 Cup skim milk 1 broiler-fryer chicken -- (3 pounds) -- cut into pieces and skin removed In a plastic bag, mix bread crumbs, milk powder, chili powder, garlic powder and dry mustard; set aside. Pour milk into a shallow pan. Dip chicken pieces in milk, then place in bag and shake to coat. Place chicken, bone side down, in a 13-in. x 9-in. x 2-in. baking pan coated with nonstick cooking spray. Bake, uncovered, at 375 degrees for 50-55 minutes or until juices run clear. Yield: 6 servings. Exchanges: 4 Lean Meat, 1/2 Starch Nutritional Information: Serving Size: 1 /6 recipe Calories: 233 Sodium: 154 mg Cholesterol: 93 mg Carbohydrate: 8 gm Protein: 31 gm Fat: 8 gm Formatted by Carole Walberg Dec/97 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stir Fried Green Beans Recipe By :Net Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Oriental Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds green beans 2 tablespoons dry sherry 3 cloves garlic -- minced 2 teaspoons ginger root -- minced 1/2 cup chicken-flavored stock 2 tablespoons soy sauce 1 tablespoon sherry 1/2 teaspoon sesame oil 1 1/2 teaspoons cornstarch 4 scallions -- sliced Blanch green beans in boiling water for 3 minutes. Drain, run under cool water to stop cooking and pat dry. Heat wok over medium high heat. Add sherry, garlic and ginger. Stir for a few seconds. Add green beans and stir for a minute. Add stock, soy sauce, sesame oil. Combine sherry and cornstarch. Add to wok. Stir. Reduce to simmer and cook for another 3 minutes until sauce is thickened. Stir in scallions and serve. >From: Annice Grinberg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stuffed Cabbage #2 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Rice Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 c Cooked wild rice -- * 1 c Diced onion 4 Cloves garlic -- thinly sliced raisins apple cider -- (for sauteing) 1 head cabbage tangy tomato sauce -- see recipe * (I used a mixture, actually, of black japonica, brown and a long grain white) In apple cider, saute onion and garlic until onion is soft. Add rice, raisins and some more cider. Heat gently for a few minutes to let flavors meld. Take cabbage and core and plunge into hot water for a few (5?) minutes to loosen leaves. Peel off a dozen or so leaves. Put a layer of sauce in the bottom of the pan. Roll the cabbage leaves around the rice mixture by putting a tablespoon or so of the mixture i the middle of the cabbage leaf, fold up the sides and roll. Put the rolled cabbage on the sauce; layer as needed by putting sauce on top of the cabbage, adding more rolls, end with sauce. Cover and bake 30 minutes in a 350 degree oven. Shared by Jane Segelken From Genie F&W Library FFD9403.TXT Recipes from the Fat Free Digest From Fatfree Digest April-May 1994, Formatting by Sue Smith (using MMCONV) >From: pooh4jvn@ix.netcom.com - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with Tangy Tomato Sauce NOTES : I made this the other night -- adapting a recipe I found a while back in Vegetarian Times. It was yummy! Served with an acorn squash and some sliced fresh vegetables. And, it was good the next day for lunch, too. * Exported from MasterCook * Tangy Tomato Sauce Recipe By :FF MailList; Vegetarian Times;Jane Segelken Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 28 ounces crushed tomatoes 1 cup onion -- diced 4 cloves garlic -- minced 1 tablespoon apple cider 1 tablespoon lemon juice Saute onion and garlic. Add crushed tomato. Simmer 5 minutes. Add apple cider and lemon juice. Simmer 5 more minutes. It's done. - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with Stuffed Cabbage * Exported from MasterCook * Two Mushroom Bean Chili Recipe By :Lansing State Journal, Associated Press recipe, 12-15-97 Serving Size : 4 Preparation Time :0:00 Categories : Chilis Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons vegetable oil 1 cup chopped onion 1 tablespoon minced garlic 2 tablespoons chili powder 1 teaspoon ground cumin 1 1/2 pounds fresh white mushrooms -- sliced, 7 1/2 cups 8 ounces fresh shiitake mushrooms -- sliced, 2 1/2 cups 14 1/2 ounces stewed tomatoes 19 ounces canned kidney beans -- rinsed/drained 1/2 cup ripe olives -- sliced In a large saucepan, heat oil until hot; add onion and garlic. Cook stirring frequently until onion is tender, about 5 minutes. Stir in chili powder and cumin; cook until fragrant, about 30 seconds. Add white and shiitake mushrooms; cook, stirring occasionally, until mushrooms are crisp-tender, 6-8 minutes. Add stewed tomatoes, beans, olives and 1/2 cup water. Simmer uncovered, to blend flavors, about 10 minutes. Serve with tortillas, garnished with shredded lettuce, diced fresh tomatoes and shredded Cheddar cheese, if desired. Makes 4 servings. Per serving; 290 calories, 11 grams fat, 623 mg. sodium MC formatting by Roberta Banghart - - - - - - - - - - - - - - - - - - - NOTES : This dish takes less than 30 minutes to prepared and serve. * Exported from MasterCook * Vegetable Broth With Lentil And Tomato Recipe By :Deborah Madison for Eating Well (1997:Dec) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil ***COARSELY CHOP*** 2 onions 2 large carrots 1 stalk leafy rib celery ***ADDITIONS*** 4 large mushrooms -- sliced 6 cups water 2 leeks (dark green leaves and roots only) -- washed 8 sprigs fresh parsley 4 sprigs fresh thyme 4 garlic cloves 4 bay leaves -- or less by half 3 tablespoons brown lentils -- soaked, drained and sorted 1 tablespoon tomato paste 2 teaspoons salt In a soup pot, heat oil over high. Add onions, carrots, celery and mushrooms. Cook, stirring occasionally, until browned, 10 to 15 minutes. Add remaining ingredients. Bring to a boil. Reduce heat to low, cover and simmer for 45 minutes. Strain broth through a fine sieve; discard solids. Makes about 5 cups. STORAGE: The broth will keep in the refrigerator for up to 2 days or in the freezer for up to 6 months. TIPs: *Crack a bay leaf and sniff. If fresh and aromatic, use 2 leaves in the soup. *Coarsely chop the carrots and onion and celery together in a food processor fitted with metal blade. *No need to peel the garlic. You may want to peel the onion. Scrub the carrots and wash the leek. *Results: a generous quart of an amber or apricot colored broth, slightly cloudy. Chill the broth and the oil separates. Guessing that about 1 tsp of the oil was absorbed by the onion and maintained. PER BATCH SKIMMED: 500 cals, 8.6 g fat (14.2%). PER BATCH UNSKIMMED: 539 cals, 13.1 g fat (20.1%) CREDITS: Positively Vegetarian Dec 97 by Deborah Madison for Eating Well, a monthly magazine. Tested:patHanneman Dec 21, 1997. Sent to Eat-lf Recipe Archive. >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : I will post. It was good, but a lot of work. And I liked the technique of browning and the roux then wine... Plus there's a good hearty vegetable broth. Recommend making the broth one day. The stew another. Then reheat stew another time. * Exported from MasterCook * Vegetable Stock #3 (Ken Hom) Recipe By :Asian Vegetarian Feast (1988) Serving Size : 16 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 ounce Chinese dried mushrooms 2 pounds carrots 4 stalks celery 2 pounds onions 4 leeks 1/2 pound shallots -- or sweet onion 2 tablespoons peanut oil -- or less 6 scallions 6 slices fresh ginger -- see instructions 8 garlic cloves -- crushed 1 tablespoon black peppercorns 1 tablespoon sichuan peppercorns -- unroasted 4 bay leaves 2 tablespoons salt 4 quarts water 3 tablespoons soy sauce, low sodium INTRO: *Makes about 8 pints. Vegetarian cooking presents a problem when it comes to stock. In the absence of poultry, fish or meat, it is difficult to prepare a rich, foundation stock. Vegetable stocks tend to be comparatively weak and lack robustness. **ADDITIVES: The custom has been to add monosodium glutamate to vegetable stock. Another popular vegetable stock employs the peppery bite of white radish to impart body in it. ***TIP: With my colleague Gordon Wing, I have experimented and found that cooking the vegetables in oil before simmering helps to impart flavor to the stock. Gordon suggests using dried Chinese mushrooms to add richness and depth. If you find the portions too large for your needs cut the recipe in half. SOAK MUSHROOM: If you are using the dried mushrooms, soak them in warm water for 20 minutes. Drain, squeeze out any excess liquid, and coarsely chop the mushrooms, caps and stems. CHOP: Coarsely chop the carrots, celery, and onions. Wash cut, and discard the green part of the leeks, and coarsely chop the white portion. Peel the shallots but leave them whole. Cut the GINGER into diagonal slices, 2-inches by 1+1/4- inch. Peel GARLIC and lightly crush. SAUTE: Heat a large saucepan or wok over moderate heat and add the oil. Put in the scallions, ginger, garlic, and shallots, and stir fry for 1 minute. Then add the carrots, celery, leeks, and onions and continue to cook for 5 minutes. DO NOT SCORCH. Put all the vegetables and the rest of the ingredients into a very large pan. Cover them with the cold water and bring it to a simmer. Using a large, flat spoon, skim off the foam as it rises to the top. This will take about 5 minutes. Bring the stock to a boil. Reduce the heat to moderate and simmer for about 2 hours. Strain the stock through a large colander, then through a very fine mesh strainer. Let it cool thoroughly. Transfer to containers and freeze. Source: Asian Vegetarian Feast (HardCover 1988) by Ken Hom. William Morrow and Company, Inc. New York. ISBN: 0-688-07753-6. Reprint: trade paper 1997. dec 1997 kitpatH and Buster. EST PER CUP 81 cals, 2.0 g fat (20.6% cff) >From: KitPATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Venison (Deer-elk-etc.) Swiss Steak Recipe By :Outdoors Recipe Page (modified) Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds venison -- round steak 1/2 cup flour -- for dredging 1/2 teaspoon salt -- for dredging 1 teaspoon dry mustard 1/2 teaspoon black pepper -- for dredging 1 tablespoon bacon grease 1 slice bacon -- fry crisp & crumble 1 can stewed tomatoes 1 medium onion -- chopped fine 1 large carrot -- chopped fine 12 ounces beer -- dark beer is best 1 tablespoon Worcestershire sauce 1/2 teaspoon marjoram -- or thyme 2 cups beef bouillon 1 tablespoon brown sugar salt & pepper to taste Dredge your meat pieces in salted and peppered flour with the dry mustard sprinkled over it and brown pieces in bacon grease. Put in covered casserole or crock pot and cover with a mixture of all the other ingredients. Add enough liquid (stock or water) to make sure pieces will be under. Bake covered at 300 degrees F. for 2 1/2-3 hrs until meat is tender. Take off cover and bake until sauce is good and thick. >From: "Deborah Kirwan" - - - - - - - - - - - - - - - - - - - NOTES : Well, I made the modified version of the Venison Swiss Steak recipe that was posted last week, and it was delicious. As we had discussed, I cut the bacon grease down to 1 tablespoon, and I also included 1 slice of bacon which I fried until it was crisp and crumbled into the pot with the other ingredients. I used the fat that it yielded (which was less than a tablespoon) for the bacon grease. (I'm not sure whether MasterCook's nutritional analysis for the slice of bacon includes the fat that fries out of it, but I included it as as a separate ingredient, just to make sure.) Also, the original recipe didn't give an amount for the dry mustard; it just mentioned it in the directions. I used 1 teaspoon. And what a treat this dish was. The gravy is so flavorful. We ate it over some pasta along with the meat. * Exported from MasterCook * White Clam Spaghetti Sauce Recipe By :Carol Floyd Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Sauces & Gravies Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can clams -- 10 ounce 1 tablespoon canola oil 1 clove garlic -- minced 1 1/2 tablespoons flour 1/2 teaspoon thyme 1 tablespoon parsley 4 ounces pasta -- cooked Cook garlic in oil until softened. Add flour and mix to a paste. Add juice from canned clams and mix until smooth. Add remaining ingredients except pasta and cook stirring over med heat for about 5 mins. Serve over hot pasta. Source Carol Floyd Formatted for Mastercook by Carol Floyd--c.floyd@arnprior.com - - - - - - - - - - - - - - - - - - - NOTES : Some white wine can be added although you will need more flour. Serve with freshly grated parmesan cheese. * Exported from MasterCook * Wild Mushroom Stuffing Recipe By :Weight Watchers, Nov/Dec 1997 Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Stuffing Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 C I Can't Believe It's Not Butter - Light -- *Note 1 Lb Assorted Fresh Wild Mushrooms -- **Note 2 C Chopped Onion 1 1/2 C Chopped Celery 1 C Chopped Red Bell Pepper 2 1/2 Tsp Rubbed Sage 3/4 Tsp Salt 1/2 Tsp Pepper 16 Oz Bread Cubes 2 1/2 C Nonfat Veg Chicken Broth, Low Sod -- Or Lf Chicken Broth Nonfat Cooking Spray *NOTE: Original recipe used low calorie stick margarine **NOTE: Shiitake, cremini, oyster, chopped Preheat oven to 325F. Melt margarine in a large nonstick skillet over med - high heat. Add mushrooms and next 3 ingredients; saute 7 min. Remove from heat; stir in sage, salt and pepper. Combine mushroom mixture and bread cubes; gradually add broth, tossing gently to coat. Spoon mixture into a 13 x 9" baking dish coated with cooking spray. Cover and bake at 325F for 30 min. Uncover and bake an additional 20 min. Yield: 12 servings Serving Size: 1 C Selections: 1 FA/V, 1 FA, 1B; Points: 3 Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : This was great!! Very flavorful and moist. * Exported from MasterCook * Winter Vegetable Stew With Cheddar And Croutons Recipe By :Carol Heding Munson, Smart Crockery Cooking (1996) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 potato -- 1/2-inch cubes 1 turnip -- 1/2-inch cubes 2 carrots -- 1/2-inch slices 1 celery stalk -- 1/2" pieces sliced diagonally 1 leek, white part -- 1/2-inch slices 14 ounces fat-free chicken broth 1 teaspoon dried savory 1/4 teaspoon black pepper 1/4 pound broccoli florets 3 cups croutons -- toasted 1 cup shredded lowfat cheddar cheese Bacos(r) LF -- optional garnish WINTER VEGETABLE STEW WITH CHEDDAR AND CROUTONS: A hearty, flavorful stew for healthy appetites. And it's vitamin A is okay, courtesy of carrots and broccoli. Use a 5 to 6 quart cooker. Makes 4 servings. Combine the potatoes, turnips, carrots, celery, leek, broth, savory and pepper in an electric slow cooker. Cover and cook on LOW until the vegetables are tender, 7 to 9 hours (or on HIGH for 4 to 6 hours). Add the broccoli. Cover and cook until the broccoli is tender, about 15 minutes or longer. Divide the stew among 4 bowls; top each serving with croutons, cheese, and bacon-flavored bits. Per serving with regular cheddar cheese: 320 calories, 11 g fat (30% of calories), 6.3 saturated fat, 30 mg cholesterol, 604 mg sodium, 3.8 g dietary fiber. McEstimates with at-free cheddar and store bought croutons: PER SERVING: 232 cals, 3.7 g fat (15.3% cff). To make toasted croutons, cut 3 slices of crusty bread into 1/2-inch cubes. Spread the cubes on a baking sheet or perforated pizza pan. Mist the cubes with nonstick spray, then broil them until they're golden, about 5 minutes. shake or stir cubes to expose the uncooked sides; broil them until golden, about 3 minutes. Carol Heding Munson, Smart Crockery Cooking (1996: Sterling IBSN 0-8069-6106-6 paper)/patH 4 hr method. - - - - - - - - - - - - - - - - - - - NOTES : Advice on this is to cook a little longer. The broccoli was a bit too crisp in contrast. * Exported from MasterCook * Winter Vegetable Stew With Juniper Berries Recipe By :Deborah Madison for Eating Well (1997:Dec) Serving Size : 4 Preparation Time :4:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups vegetable broth with lentils and tomato -- see recipe ***Cut into bite-sized chunks: 1/2 small rutabaga -- peeled, blanched 2 small turnips -- peeled, blanched 2 medium leeks (white and light green) -- washed and trimmed 2 white onions -- see detail 2 large carrots -- peeled 2 medium potatoes -- peeled ----- 8 medium mushrooms -- cut if necessary 1 tablespoon olive oil 4 tablespoons flour 1/2 cup dry red wine -- such as Madeira or Burgundy 1 head garlic -- cloves peeled (12-16 cloves or 4Tbsp minced) salt and pepper ***REMOVABLE AROMATICS*** 4 sprigs fresh thyme 1 large bay leaf 6 (or more) juniper berries -- crushed ***TO SERVE*** 2 tablespoons chopped fresh parsley -- for garish 1/2 cup cooked barley -- optional Make the BROTH or use canned enhanced with base or double strength bouillon. CUT THE VEGETABLES into bite-sized chunks no bigger than 1-1/2 inches. Start with the RUTABAGA and TURNIPS and BLANCH them (see tips). While they stand, prepare the other vegetables. Round vegetables can be quartered or sixth. Cut the long vegetables (carrots, leeks and celery) into 1-1/2" lengths. Mushrooms should be cut if larger than the vegetable chunks. In a Dutch oven, heat OIL over medium-high. Brown the CARROTS, POTATOES and MUSHROOMS, about 10 minutes. Add a little SALT and generous PEPPER. Sprinkle with FLOUR and stir to coat and cook for about 1 to 2 minutes. Then add WINE all at once, cook, stirring until absorbed (1 min). Add broth and bring to a boil stirring continuously. Add other stew ingredients through the JUNIPER (see tip). Return to a boil. Reduce heat to low, cover and simmer until vegetables are tender. (35 to 40 minutes stove top; or 2 to 2-1/4 hours on setting 3 of a slow cooker.) Remove the aromatics. Adjust salt and pepper. Ladle stew into shallow bowls. Garnish with parsley. Served immediately. Makes 8 cups for 4 servings: PER SERVING: 370 cals, 5g fat (12.2%). Optional: serve over cooked barley: PER SERVING: 466 cals, 4.7 fat (9.1%). *SLOW COOKER: We used a slow cooker that has removable metal pot. The pot can be set directly on the burner to brown the vegetables. *TO BLANCH: Peel and cut the rutabaga and the turnips into chunks. Microwave the rutabaga in 1/4 cup of water in a covered vented casserole on high for 1 to 1-1/2 mins. Add the turnip. Microwave on high for 1 to 1-1/2 mins. Let stand while you prepare the other vegetables. Or cook rutabaga for 1 minute in large bot of boiling water. Add turnips and cook for 1 minutes more and drain. *JUNIPER BERRIES: smash the berries with the side of a scraper or chef's knife. If you do not instantly notice a faint smell of pine tar, smash some more. The oil of the berries will impart a subtle flavor resembling sloe-gin. *Substitute white and purple pearl onions, 10 or 12 count each. We needed 16 garlic cloves from a drying white head of garlic. *Review: Lots of trouble for the flavor. The whole thing should be made ahead on separate days and reheat. Reheated flavor is better than the fresh. If you don't want to make the broth, suggest you enhance double strength bouillon with lentils and tomato paste; the greening of the parsley. Thyme may be used dried. Next time, skip the rutabaga. Add a parsnip. CREDITS: Positively Vegetarian Dec 97 by Deborah Madison for Eating Well, a monthly magazine. Tested:patHanneman Dec 21, 1997. Sent to Eat-lf Recipe Archive. >From: KitPATh - - - - - - - - - - - - - - - - - - - NOTES : I will post. It was good, but a lot of work. And I liked the technique of browning and the roux then wine... Plus there's a good hearty vegetable broth. Recommend making the broth one day. The stew another. Then reheat stew another time.