* Exported from MasterCook * Afghan Noodles Recipe By :The National Pasta Association Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces Egg noodles -- uncooked 1 cup Nonfat yogurt 2 1/2 teaspoons Chili powder 1 tablespoon Lemon juice 2 tablespoons Fresh mint -- chopped 2 teaspoons Vegetable oil 1 Onion -- chopped 1 pound Ground turkey Salt -- to taste Fresh ground black pepper -- to taste 16 ounces Canned tomatoes Prepare pasta according to package directions, drain. In a tiny-mesh sieve or a cheesecloth-lined colander, drain the yogurt for 1/2 hour. While pasta cooks, in a small bowl, combine drained yogurt, 1/2 teaspoon of the chili powder, lemon juice and 1/2 of the mint, set aside. In a frying pan saute the onion in the vegetable oil until translucent. Add ground beef and saute just until the pink disappears. Drain beef well, then return to frying pan and add remaining chili powder, remaining mint, salt and pepper and cook one minute more. Add the tomatoes and simmer five minutes. Transfer pasta onto a serving plate and pour yogurt mixture on top. Then spoon meat mixture over yogurt and noodles and serve. Note: 2 teaspoons dried mint can be substituted for fresh mint. Cal 472.7 Fib 14.7 Fiber 3.7 CFF 28.0% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This is a dish I haven't made for a while but I think it will be on next week's menu. * Exported from MasterCook * Almond Angel Food Cake Recipe By :Just Whites: Deb El Foods (Product Recipe leaflet) Serving Size : 8 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup cake flour 1 1/2 cup sugar 1/4 teaspoon salt 3/4 cup Just Whites whisked in 2 cups warm water 1 teaspoon pure vanilla extract 2 Tablespoons almond extract 1. Preheat oven to 375F. Triple sift flour with 3/4 cup sugar and the salt. 2. In a large bowl, beat Just Whites at high speed until peaks form. Gradually beat in the remaining 3/4 cup sugar. Sprinkle the almond extract and vanilla over the whites and beat just until they hold firm peaks. BE CAREFUL NOT TO OVERBEAT. 3. Sprinkle a 1/4 of the flour and sugar mix at a time, over the Just Whites mixture and fold gently, 4. Scrape batter into ungreased 10 inch tube pan with removable bottom. Bake 45 minutes or until top of cake is golden and cake tester inserted near the center of cake comes out clean. 5. Invert pan over narrow necked bottle and cool about 11/2 hours. With a clean knife, separate cake from the edge of the pan. Turn upside down onto serving platter. EACH SLICE: 155 calories, 0g fat Source: Just Whites: Deb El Foods (Product Recipe leaflet) From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Angu (Cornmeal Mush) Recipe By :Yankee magazine, April 199 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Grains And Cereals Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp Oil 2 Cloves Garlic -- minced (2 tsp) 1 C Onion -- Finely Chopped -- (About 1 Med) 2 C Cold Water -- To 3 C Salt And Pepper 1/2 C Fine Ground Cornmeal Servings: 6 to 8 Notes: Angu (pronounced "aing goo") is a sort of polenta, one of the many cooked starch pastes one finds in Brazil. For best results, use a fine, stone ground cornmeal. Heat the oil in a large saucepan. Cook the garlic and onion over medium heat for 2 to 3 minutes or until soft but not brown. Add 2 cups water and bring to a rapid boil. Add the cornmeal in a thin stream through your fingers, stirring vigorously to prevent lumps. The mixture should be the consistency of choux pastry or soft ice cream. If too thick, make a hole in the angu with a wooden spoon and stir in a little cold water. Reduce the heat to low and gently simmer for 3 to 4 minutes. Correct the seasoning and serve at once. Source: Yankee magazine, April 1991, recipe from Belita de Castro- Brazilian cook, cookbook author. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 51.4 Total Fat 1.9g Sat Fat 0.2g Carb 7.7g Fib 0.9g Pro 0.9g Sod 76mg * Exported from MasterCook * Apple Cocoroon Recipe By :Eat-l list Patti Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Apples -- peeled and sliced 1 teaspoon Cinnamon 2 tablespoons Sugar 1 Egg 1 teaspoon Vanilla 1/2 cup Reduced fat Bisquick(r) 1 tablespoon ICBINB Spray 1/2 cup Shredded coconut meat 1/2 cup Sugar Preheat oven to 350F. Put peeled apple slices in 8-inch baking dish, that has been sprayed with Pam. Sprinkle with 2 tbs sugar and cinnamon. Place in hot oven and bake for 10-15 mins. Meanwhile, make batter by beating egg with sugar and vanilla. Stir in Bisquick, ICBINB and coconut. Spread over hot apples and bake 25 to 30 mins or until apples are tender and topping is nicely browned. Note: This recipe doubles well. Can substitute peaches for apples. Cal 191.9 Fat 3.8 Fiber 2.8 CFF 17.3% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Hope everyone had a wonderful holiday. Here is an "A" recipe that was sent to the Eat-L list. It was quite good. * Exported from MasterCook * Apple Oatmeal Cookies Recipe By :Weight Watchers Serving Size : 12 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 1/2 ounces uncooked quick oats -- lightly toasted 1/2 cup all-purpose flour -- plus 1 tablespoon all-purpose flour -- combined 1/2 teaspoon cinnamon 1/4 teaspoon baking soda 1/4 teaspoon salt 1/4 cup firmly packed light brown sugar 1/4 cup reduced-calorie tub margarine 1 6 oz each Golden Delicious apple (pared) -- coarsely grated 1 large egg 1/2 teaspoon vanilla extract 1/3 cup dark raisins -- plus 2 teaspoons dark raisins -- combined Preheat oven to 350F. Spray 2 baking sheets with nonstick cooking spray. In large bowl, combine oats, flour, cinnamon, baking soda and salt; set aside. In medium bowl, with mixer on high speed, cream brown sugar and margarine until light and fluffy; add apple, egg and vanilla extract, and beat until well blended. Add oat mixture; stir to mix well. Add raisins; stir until combined. Drop dough by tablespoonfuls onto prepared sheets forming 24 equal cookies and leaving 2 inches between each. Flatten each cookie with spatula. Bake in center of middle oven rack 12-15 minutes, until lightly browned. Transfer to cooling rack; let cool completely. Store in air-tight container. EACH SERVING (2 cookies) PROVIDES: 1/2 Fat (22%), 1/4 Fruit, 3/4 Bread, 30 Optional Calories PER SERVING: 125 Calories, 3 g Protein, 3 g Fat, 22 g Carbohydrate, 116 mg Sodium, 18 mg Cholesterol, 1 g Dietary Fiber Source: "Weight Watchers Complete Cookbook & Program Basics 1997" Yield: "24 cookies" From PatHanneman - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Orange Punch Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Fruit Holidays & Gifts Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 oz orange juice -- frozen concentrate 6 oz lemonade -- frozen concentrate 1 quart apple juice -- chilled 2 quarts ginger ale -- chilled Mix concentrates and apple juice in large punch bowl. Just before serving, stir in ginger ale. Chill well. Cal 212 Fat 0.2 Fiber 0.2 CFF 1.0% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple-carrot Delight Recipe By :The Juice Tiger Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Fruit Vegan Vegetable Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups apple juice 1 1/2 cups carrot juice 1 teaspoon lemon juice From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Applesauce Gingerbread With Lemon Ginger Sauce Recipe By :Beatrice Ojakangas Serving Size : 12 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- nonstick cooking spray 1 cup sugar 1/4 teaspoon salt 1 teaspoon ground ginger 1/2 teaspoon ground cinnamon 1/2 teaspoon ground cloves 1/2 cup canola oil 1/2 cup applesauce 1/2 cup light molasses 2 teaspoons baking soda 1 cup boiling water 2 cups all-purpose flour 1/2 cup whole wheat flour 1 large egg -- beaten PLUS 1/4 cup Egg Beaters(r) 99% egg substitute -- or 2 large eggs Lemon Ginger Sauce -- see recipe Preheat the oven to 350F Coat a 9 X 13-inch cake pan with nonstick spray; set aside. In a medium bowl, combine the sugar, salt, ginger, cinnamon, and cloves. Stir in the oil, applesauce, and molasses; blend well. Combine the baking soda and boiling water in another bowl and immediately stir into the molasses mixture. Add the flours gradually stirring to prevent lumping. Add the eggs, then pour the mixture into the prepared pan. Do not over mix. Bake for 40 to 45 minutes, or until a toothpick inserted in the center of the cake comes out clean and the cake starts to pull away from the sides of the pan. Place the pan on a wire rack to cool. Just before serving, make the Lemon Ginger Sauce. MAKES 12 SERVINGS: PER SERVING: 307 calories, 30% calories from fat, 10 g fat, 36 mg cholesterol, 197 mg sodium, 1 g dietary fiber Source: "Light and Easy Baking by Beatrice Ojakangas (1996 Clarkson Potter)" S(Email from): "Pat Hanneman (kitpath@earthlink.net) on 28 Dec 1999" - - - - - - - - - - - - - - - - - - - NOTES : Serve squares of the cake hot with lemon sauce that's textured with chunks of crystallized ginger. To produce the best texture, be careful not to overmix the batter. Reducing tips: Replace up to half of the oil with applesauce. Here then is a traditional ginger cake - looks like it makes around 5 cups of batter. and crystallized ginger makes the sauce special. * Exported from MasterCook * Apricot Soup Recipe By :Weight Watchers Magazine, September/October 1997 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Soups & Stews Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 32 Ounces apricot halves in light syrup -- undrained --2, 16 ounce cans 1 Cup 1% low-fat cottage cheese 2 Tablespoons sugar 1 Cup skim milk 2 Tablespoons red pepper jelly 1. Drain apricots, reserving 1/3 cup syrup. Place reserved syrup, cottage cheese, and sugar in a blender or food processor; process until smooth. Spoon 1/4 cup cheese mixture into a small bowl; cover and chill. 2. Add drained apricots, milk, and jelly to remaining cottage cheese mixture in blender or processor; process until smooth. Cover and chill. 3. Ladle soup into bowls. Divide 1/4 cup cheese mixture evenly among servings, placing 1/2 teaspoon dollops in a circle on top of soup. Pull a wooden pick or knife tip continuously through dollops to make heart patterns. Serve immediately. Yield:4 servings (serving size: 1 1/4 cup). Selections:1 P/M, 1 FR/V, 80 C. Points: 4. Per serving: Calories 224 (4% from fat); protein 10.1 g; fat 0.9 g (sat 0.4 g); carbohydrates 45.8 g; fiber 0.7 g; cholesterol 3 mg; sodium 266 mg From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Aromatic Chicken And Lentils Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Sweet Potatoes & Yams Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Nonstick cooking spray 2 cups leeks -- chopped 2 cups sweet potatoes -- uncooked and cubed 14 ounces canned diced tomatoes -- undrained 1 tablespoon herbs de Provence 1/2 cup dry white wine 2 tablespoons tomato paste 1 teaspoon cinnamon 1 1/2 cups lentils -- brown 3 cups nonfat chicken broth 8 chicken thighs without skin -- boneless Preheat oven to 400. Coat a large skillet with Pam or other nonstick cooking spray.. Saute the leeks, sweet potatoes and herbs de Provence, for 5 minutes. Stir in tomatoes, wine, tomato paste, cinnamon, lentils, and broth. Simmer briefly. Pour into a 13x9 casserole (sprayed with Pam). Bury (it's more like sort of submerge) the chicken pieces in this mixture. Cover and bake 1 hour or until the chicken is cooked and the lentils are tender. Description: "The cinnamon makes this easy dish very special." From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Freezable and delicious. The original recipe called for one whole chicken, cut up. It also called for 1 tbsp oil, 2 whole tomatoes and 2 tsp cinnamon. I think you could add 2 tsp cinnamon without a problem. I forgot the tomato paste when I made this and it was still good. The sauce was just a little soupy. Instead of sweet potatoes you could try carrots or winter squash I think. We loved this...will definitely make it again. The nutritional analysis is accurate...except you will probably have some of the lentils/potatoes left over. In other words, the amount of chicken serves 4...the lentils etc would probably serve six. I guess you could add extra chicken thighs. I served 2 per person. * Exported from MasterCook * Asparagus And Shrimp Oriental Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound Fresh Shrimp -- cooked 1 Can Waterchestnuts 1 Cup Fresh Mushrooms -- sliced 1 Medium Onion -- sliced 1 Cup Celery -- sliced diagonally 1 1/2 Pounds Fresh Asparagus -- steamed 11 Oz Mandarin Oranges -- drained 2 Tablespoons Vegetable Oil 1/2 Teaspoon Salt 1/4 Teaspoon Freshly Ground Pepper 2 Tablespoons Sugar 2 Tablespoons Soy Sauce -- Low Sodium Boiled Rice Shell; devein shrimp. Drain and slice water chestnuts. Arrange shrimp, chestnuts, mushrooms, onion, celery, asparagus, and oranges on lg. tray. Heat oil in wok or electric skillet. Add onion, celery, salt, pepper, and sugar; cook, stirring, until veg. are crisp-tender. Add asparagus and shrimp; place mushrooms and water chestnuts over shrimp. Sprinkle with soy sauce; place orange sections on top. Cover; cook until mixture begins to steam; reduce heat. Simmer about 12 min. Serve on rice. Yield: 6 servings. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 181.6 Total Fat 6.1g Sat Fat 0.8g Carb 14.8g Fib 3g Pro 17.8g Sod 560mg CFF 29.6% * Exported from MasterCook * Augmenting Canned Soups Recipe By :PatHanneman Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** I think soup is our favorite meal. So much variety. I use lots of bases for soup. Including a can of ready-made soup. We just had a can of lentil soup that said it had corn - so we counted the kernels then added more corn! It tasted too much like chicken broth so I added in a 1/2-cup or so of a bottled spaghetti sauce. Threw in some herbs. So augmenting canned soup makes it quick. Easy. plus some of the lowfat soups can be bland and need fixing. Bases ... we use bouillon, canned defatted broths, "better than bouillon" concentrates -- but we have to watch the amount of salt in those. Some of the dried soups come in a low sodium version - (Knorr) - So we often use just water and/or juice + onions carrots celery and garlic. A little bbq sauce; tomatoes, etc. Do you like lentil soup? You could use canned broth or bouillon cubes in this one or just water and the leafy part of a celery stock with a little onion to cook the lentils. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Aztec Black Beans Recipe By :Lynn Nelson's Busy cooks: Crockpot cooking Serving Size : 8 Preparation Time :0:00 Categories : Crockpot Eat-Lf Mailing List Legumes Mexican & Southwestern Tried Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound dried black beans -- (or turtle beans) 1 jar salsa -- (16 ounce) -- (your favorite kind) water Rinse beans, removing any foreign objects. Place in a large bowl and cover with water and allow to soak at room temperature overnight. Drain beans and place in a crockpot with the salsa and stir. Add enough water just to cover the beans. Cover and cook on low all day, 8 - 10 hours. Yield: 10 - 12 side dish servings or 6 - 8 main dish servings. These freeze well. Source: http://busycooks.about.com/home/busycooks/library/recipes/blaztecbeans.htm From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Usually I cook beans with tomatoes only when i want the beans to stay a little hard. But here, it cooks 8 - 10 hours. so maybe it does make a something that can be served with rice or as a dip with tortillas....[PatH ] An easy crockpot dish using just two ingredients for delicious flavorful beans without any fat. You must soak the beans the night before. * Exported from MasterCook * Banana Kiwi Pudding Recipe By :USA Rice Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/3 cups cooked rice 1/3 cup skim milk 1 teaspoon vanilla 3 packets sugar substitute Or up to 2 tablespoons sugar 1 ripe banana -- mashed 1/4 cup Cool Whip Lite(r) 2 kiwi fruits -- sliced, for garnish Cook the cooked rice and milk in 2-quart saucepan over medium (medium-low) heat until thick and creamy (about 15 to 20 minutes), stirring frequently. Remove from heat; cool. Stir in vanilla and sugar substitute. Just before serving, fold in banana and whipped cream. Garnish with kiwi slices. Description: "Eggless rice pudding" Cuisine: "USA Rice" Source: "USA Rice Council" S(Email from): "(kitpath@earthlink.net)MC5 on 20 Dec 1999" - - - - - - - - - - - - - - - - - - - NOTES : Lowfat tip to making a pudding is to cream cooked rice, risotto style, in a small amount of skim milk. Flavor with vanilla and fruit. Lighten with a lowfat whipped cream. This idea comes from the USA rice dot com website. I'm sending it because of the method it uses: cream cooked rice by cooking it with a small amount of skim milk, adding vanilla and mashed fruit. * Exported from MasterCook * Banana Nut Muffins #3 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Tbsp vegetable oil 3 egg whites 1/2 cup brown sugar 3 bananas -- mashed 1 cup soy milk 1 Tbsp vanilla extract 2 1/3 cups all-purpose flour 1/2 cup whole wheat flour 1/4 cup soy flour 1/4 cup oatmeal 2 Tbsp chopped walnut pieces -- or soynuts 1 Tbsp baking powder 1/2 tsp baking soda 1/2 tsp salt Preheat oven to 400 degrees. Lightly spray a nonstick muffin pan with cooking oil spray or line with muffin cups. Combine oil, eggs, brown sugar, bananas, soymilk and vanilla in a large mixing bowl and mix well. Add the dry ingredients and stir briefly. Divide the batter among the muffin cups. Bake in the center of the oven until a toothpick inserted into the center comes out clean, about 15 minutes. Allow cooling for 2 minutes then turn the muffins out of the pan. Allow them to cool the rest of the way on a rack. Serve warm or at room temperature. Extra muffins should be stored in the refrigerator or freezer. This recipe makes 12 muffins. Serves 12. Each serving (1 muffin): 229 calories, 6 g fat, 1 g saturated fat, 0 mg cholesterol, 275 mg sodium, 38 g carbohydrate, 2.5 g fiber, 11 g sugars, 6 g protein. From "Tina Bell" - - - - - - - - - - - - - - - - - - - NOTES : A traditional favorite muffin is made moister with soy flour and soy milk. * Exported from MasterCook * Basic Cocoa Baking Mix, Hershey's Recipe By :Hershey's Light & Luscious Desserts Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Homemade Mixes Information, Tips, Misc. Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 1/2 cups all-purpose flour 2 3/4 cups sugar 1 1/4 cups Hershey's Cocoa 1 tablespoon baking powder -- plus 1/2 teaspoon baking powder 1 3/4 teaspoons salt 1 1/4 teaspoons baking soda In large bowl, stir together all ingredients. Store in airtight container in cool, dry place for up to 1 month. Stir before using. (8 cups mix.) From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bean Biscuits Recipe By :Full of Beans by V. Currie & Kay Spicer Serving Size : 16 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Legumes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Cups All-purpose flour 1/2 Teaspoon Salt 1/2 Cup Whole wheat flour 1/3 Cup Butter Or Margarine 4 Teaspoons Baking powder 1 Cup Kidney Beans -- Cooked 1 Tablespoon Granulated sugar 2/3 Cup Lowfat 2% Milk Revised after testing Feb 94. Used 1 1/2 cup flour NOT 2 1/2 cups as printed in the book. The 1 cup beans probably replaced 1 cup flour in the original recipe. Stir dry ingredients together in a mixing bowl. Cut in butter until mixture resembles crumbs. In food processor or blender, puree beans with milk. OR mash beans and stir in milk. Stir into dry ingredients all at once to make light soft dough. Turn out onto lightly floured board, sprinkle with flour and knead about 20 seconds. Shape biscuits by rolling, patting and cutting or divide dough into 16 pieces and shape by hand. Bake at 400F for 12 to 15 minutes or until golden brown. 1 biscuit - 162 calories, 1 1/2 starch, 1 fats & oils exchange 4 grams total fat, .8 grams saturated fat, 0 cholesterol, 5 grams protein, 26 grams carbohydrate, 169 mg sodium, 204 mg potassium. Adapted from Full of Beans by V. Currie & Kay Spicer, 1993 Shared and tested by Elizabeth Rodier Feb 94 From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bean Soup (Mix) Recipe By : Serving Size : 24 Preparation Time :0:00 Categories : Eat-Lf Mailing List Homemade Mixes Legumes Rice Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups instant minced onions 1/4 cup dried crushed basil leaves 4 teaspoons ground black pepper 2 teaspoons cumin powder 2 teaspoons garlic powder 1 teaspoon ground ginger 4 bay leaves 6 cups dried small red beans 2 2/3 cups dried lentils 1 1/3 cups dried white navy beans 1 1/3 cups dried yellow split peas 4 cups uncooked brown rice PREPARATION: 9 Cups water 12 cups nonfat chicken broth chopped scallions with green Toast minced onion in non-stick skillet, stirring constantly, over medium- low heat. Remove onion from skillet; cool. In each of 4 one-quart jars, place the following: 1/2 cup red beans, 1/3 cup lentils, 1/3 cup split peas, 1/2 cup red beans, 1/3 cup lentils, 1/3 cup navy beans, and 1/2 cup red beans. In each of 4 zip-top plastic sandwich bags, place the following: 1/2 cup toasted onion, 1 tablespoon basil, 1 teaspoon black pepper, 1/2 teaspoon cumin powder, 1/2 teaspoon garlic powder, 1/4 teaspoon ground ginger, and 1 bay leaf. Place spice-filled sandwich bags on tops of each jar and cover with jar lids. Place 1 cup rice in each of 4 zipper-style plastic storage bags. Soup Preparation Instructions: Remove spice bag from one jar of beans. Wash beans and combine with 9 cups water in Dutch oven. Bring to a boil and boil for 5 minutes. Remove from heat; let stand 30 minutes. Drain. Return beans to saucepan and add rice, 12 cups chicken broth, and spice-bag contents. Bring to a boil. Cover, reduce heat, and simmer 1 hour or until beans and rice are tender. Garnish each serving with sliced green onion tops, if desired. Each bean soup mix makes 6 servings. Each serving provides 347 calories, 15 grams protein, 19 grams fat, 30 grams carbohydrate, 2 grams dietary fiber, 29 milligrams cholesterol and 336 milligrams sodium. Description: "Southwestern spices with mixed beans and brown rice soup" Cuisine: "USA Rice" Yield: "4 each" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Make 4 packages for a gift. Recipe makes a southwestern flavored lowfat soup. * Exported from MasterCook * Bean, Barley And Mushroom Soup Recipe By :Quick Cuisine, The Art of Pressure Cooking Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pressure Cooker Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Pound dried lima beans -- (1 cup) 1/4 Cup pearl barley 2 Large onions -- peeled & chopped 2 Ribs celery -- chopped 1 carrot -- peeled & chopped 2 Tablespoons parsley -- chopped 8 Cups soup stock 1/2 Pound fresh mushrooms -- sliced salt & freshly ground pepper -- to taste 1. Wash, sort and soak beans. 2. In a 5-quart or larger pressure cooker, combine soaked, drained beans, barley, onions, celery, carrot, parsley and stock. 3. Close lid and bring pressure to first red ring over high heat. Adjust heat to stabilize pressure at first red ring. Cook for 25 minutes. 4. Remove from heat and use cold water release method. 5. Add mushrooms, salt and pepper. 6. Close lid and let stand for 10 minutes. Correct seasoning. Makes 8 to 10 Servings. From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Bourbon Balls Recipe By :AHA Cookbook Serving Size : 24 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups finely crushed reduced-fat vanilla wafers 1 cup confectioners' sugar -- sifted 1/2 cup chopped pecans -- dry-roasted 3 tablespoons light corn syrup 1 1/2 tablespoons unsweetened cocoa powder 6 tablespoons bourbon -- (plus more as needed) 1/4 cup sifted confectioners' sugar Serves 24: 2 cookies per serving In a large bowl, combine all ingredients, except 1/4 cup confectioners' sugar, stirring well. Form dough into about 48 small balls. (If balls tend to crumble, stir in a few extra drops of bourbon.) Roll each in confectioners' sugar. Refrigerate in airtight container for about 1 week to mellow. Calories 105 Protein 1 g Carbohydrates 18 g Cholesterol 0 mg Total Fat 3 g Fiber 1 g Sodium 51 mg From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Brabant Potatoes Recipe By :Pat H Modified 12-99 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound baking potatoes -- (about 2 medium) --peeled, 1/2-in cubes 2 teaspoons olive oil blend with canola oil 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 1/4 cup chopped green onions -- more white than green 2 tablespoons chopped cilantro or parsley 1 tablespoon Worcestershire sauce 1 tablespoon chopped garlic 1/2 teaspoon grated lemon peel -- optional 1/2 teaspoon butter ACCOMPANIMENTS: (optional) 12 ounces skinless boneless chicken breast halves 2 tablespoons grainy mustard 1/2 teaspoon fines herbs 2 carrots -- sliced 1 pound broccoli florets salt and black pepper Put the potatoes in a saucepan and cover with water. Boil for 4 to 5 minutes, or until slightly tender. Drain and cool slightly. Heat the oil in a nonstick skillet over medium-high heat. Add the potatoes, salt, and pepper. Cook, shaking the pan back and forth, for 10 to 12 minutes, or until browned and dry. Add the green onions, cilantro or parsley, Worcestershire, and garlic. Shake the pan again for about 1 minute. Add the butter and continue shaking the pan until it is melted. Serve immediately. BLENDED OIL: 60% extra virgin olive oil and 40% canola. Cuisine: "Louisiana" Source: "LOUISIANA REAL & RUSTIC by Emeril Lagasse Copyright 1996 By Emeril Lagasse (William Morrow New York)" S(Email From): "Shade on 26 Jul 1999" Serving Ideas : Entree: chicken breast fillet, coated on one side with a honey tarragon whole grain mustard and a sprinkling of Fines Herbes. Side: steamed broccoli and carrot slices From kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : Lowering the oil changed the dish from "crisp French fries" to cottage fries. They tasted as good as they smelled: very tantalizing with the touch of butter in the Worcestershire. I used only one-third the amount of oil suggested by Emeril. I think the butter is needed to make the magic between happen. The original called for 1/2-tbs per serving. Emeril's recipe specified parsley and did not mention lemon peel. Decided to try Emeril's brabant potatoes but instead of crisping them, just browning and drying them. The real taste treat is in the combination: Worcestershire, garlic, onion and a little unsalted butter works magic. The other dishes are also incidental but everything worked well together. try the potatoes. they were good. EACH 125 cals, 20% cff, 3g fat, 2g fiber. With menu: 274 cals, 16% cff; 5g fat, 7g fiber. * Exported from MasterCook * Broccoli And Shrimp Soup Recipe By :Lidia Matticchio Bastianich Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons extra virgin olive oil -- or as needed 3 large baking (Idaho) potatoes -- peeled and cubed -- (1/2-in) 2 leeks with pale greens -- washed, finely chopped -- 8 oz each 4 scallions with greens -- finely chopped -- or 2 spring onions 4 fresh bay leaves -- or double if dried Salt and freshly ground black pepper 4 quarts Vegetable Broth or water -- hot 1/2 teaspoon peperoncino (crushed red pepper) 8 ounces broccoli -- or to taste -- (1 branch) 1/2 cup long-grain rice 1 pound small shrimp -- shelled and deveined -- (about 40) 1/2 cup Italian parsley -- chopped 1/4 cup freshly grated Pecorino Romano cheese In a deep, heavy 4- to 5-quart pot, heat the olive oil over medium heat. Add the potatoes and cook, stirring occasionally with a wooden spoon, until lightly browned, about 5 minutes. Most likely, the potatoes will stick, but that is fine; adjust the level of heat to prevent the bits of potato that stick from getting too dark. Stir in the leeks, scallions, and bay leaves. Season them lightly with salt and pepper and cook, stirring, until the leeks are wilted, 2 to 3 minutes. Add the broth and peperoncino and bring to a boil, scraping up the bits of potato from the bottom. Adjust the level of heat to a simmer and season the soup lightly with salt and pepper. Simmer, uncovered, until the potatoes begin to fall apart, about 40 minutes. Meanwhile, prepare the broccoli. Trim off and discard the ends of the stalks and any large leaves. Cut off the tops and cut them into florets no larger than 1/2 inch. Peel the stalks and cut them into 1/2-inch cubes. Add the broccoli to the soup and simmer for another 15 minutes. (The soup can be prepared to this point up to 2 days in advance and refrigerated. Bring the soup to a simmer before continuing.) Stir in the rice and cook for 10 minutes, stirring occasionally. Add the shrimp, bring to a boil, and remove the pot from the heat. Remove the bay leaves. Stir the parsley into the soup and check the seasoning. Serve in warm soup bowls, sprinkled with the grated cheese. EACH: 531 cals, 22% cff; 13g fat, 8g fiber Description: "Minestra di Broccoli e Gamberi" Cuisine: "Italian" Source: "Lidia's Italian Table (1998 William Morrow)" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : Lidia says: "I don't usually add cheese to seafood pasta and soup dishes, but in this minestra the flavor of good Pecorino Romano is complementary. Do not be concerned with the broccoli losing its bright green color; it really tastes better this way." I'm collecting soup/dinner ideas again. Lidia also made this one on yesterday's tv show (PBS out of LA) This one sounds good for couch party 2000. It can be made ahead without shrimp. Shrimp take about 3 minutes to cook. * Exported from MasterCook * Brown Stock Recipe By :Gourmet, May 1990 (http://food.epicurious.com) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds veal or beef bones -- sawed into 2-inch -- pieces 2 pounds stew beef -- cut into 1 1/2-inch cubes 2 unpeeled onions -- quartered 2 carrots -- halved 2 ribs celery -- halved 4 unpeeled garlic cloves 6 long parsley sprigs 1 teaspoon salt 1/2 teaspoon dried thyme -- crumbled 1 bay leaf Spread the bones and the beef in a flameproof roasting pan and roast them in pre-heated 400F. oven for 25 minutes. Add the onions and the carrots, roast the mixture, stirring once or twice, for 30 minutes more, or until it is browned well, and transfer it with a slotted spoon to a stockpot or kettle. Pour off any fat from the pan, add 2 cups water, and deglaze the pan over high heat, scraping up the brown bits. Add the liquid to the pot with 14 cups cold water and bring the liquid to a boil, skimming the froth. Add 1/2 cup cold water and bring the mixture to a simmer, skimming the froth. Add the celery, the garlic, the parsley, the salt, the thyme, and the bay leaf and simmer the mixture for 4 hours. If a more concentrated flavor is desired, boil the stock until it is reduced to the desired concentration. Strain the stock through a fine sieve into a bowl and let it cool to warm. Chill the stock and remove the fat. The stock keeps, covered and chilled, for 1 week if it is brought to a boil every 2 days and then allowed to cool to warm, uncovered, before being chilled again, and keeps, frozen, for 3 months. Makes about 8 cups. From tdbell1@jps.net - - - - - - - - - - - - - - - - - - - NOTES : A little back to basics for Superior results. The stock is the backbone of the soup and, if done properly contributes no fat. * Exported from MasterCook * Cabbage And Rice Bake Recipe By :slowcooker@egroups 4/15/99 Serving Size : 6 Preparation Time :0:00 Categories : Casseroles Crockpot Eat-Lf Mailing List Rice Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound Cabbage -- shredded 1/2 pound Ground Turkey Breast Salt & Pepper 1 medium Onion -- chopped 1 cup long-grain white rice 28 oz spaghetti sauce 1/2 cup Water 1/2 teaspoon Garlic powder 1/4 teaspoon Dried basil 1/4 teaspoon Seasoned salt Place half of cabbage on bottom of crockpot. Crumble ground turkey (do not brown first) over top. Sprinkle with salt & pepper. Evenly distribute onion and rice over all. Top with remaining cabbage, salt & pepper and garlic powder. Combine spaghetti sauce, water, basil and seasoned salt. Pour over cabbage. Cover and cook, on low, for 5-6 hrs. Makes 6 servings. My Notes: This did not freeze as well as I thought it would. Cal 246.5 Fat 9.1 Fiber 5 CFF 26.6% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot And Cilantro Soup Recipe By :Alice Waters Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 White Onions 3 teaspoons Butter -- see note 2 Pounds Carrot 1/2 Pound Potato Salt And Pepper 1 1/2 Quarts Vegetable Stock 1 Bunch Cilantro 1 Small Red Onion 2 Jalapeno Pepper 1 Lime -- Juice Only Peel and slice the onion and put it on to stew in the butter over low heat, covered. Peel the carrots and potatoes and cut them into large chunks. Once the onions are fairly soft, add the carrots and potatoes, salt generously and continue to stew, covered, for about 10 minutes more. Add vegetable stock to cover, and simmer until the vegetables are entirely cooked. Take the pot off the heat. Reserve a handful of cilantro leaves for salsa and throw the rest of the cilantro into the soup pot. Puree the soup in a food processor and strain through a medium sieve. Adjust the seasoning with salt and pepper. Make a little salsa to your taste with the onion and peppers, chopped; the lime juice and the reserved cilantro, coarsely chopped. To serve the coup, bring back to a simmer, ladle into bowls and garnish with the salsa. Source: "Chez Panisse Vegetables" S(Collection): "Vegetarian Voice (vegetarian.guide@miningco.com) on 1998" From kitpath@earthlink.net - - - - - - - - - - - - - - - - - - - NOTES : The original recipe asked for three times this amount of butter. * Exported from MasterCook * Carrot And Zucchini Puff Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 Cups shredded carrots 2 Cups shredded zucchini 2 Cups shredded yellow squash 2 Cups chopped scallions 2 Cups Egg Beaters(r) 99% egg substitute 1/4 Cup packed brown sugar -- or 2 tbsp honey 2 Tbsp grated orange peel 4 Tsp grated fresh ginger 1/4 Tsp grated nutmeg 1 Pinch freshly ground black pepper 1. Preheat the oven to 350F. Coat a 4-quart baking dish with no-stick spray. 2. In a large bowl, mix the carrots, zucchini, squash, scallions, egg, sugar or honey, orange peel, ginger, nutmeg and pepper. Spoon into the prepared baking dish. 3. Bake for 1 hour, or until puffed and golden and a knife inserted in the center comes out clean. Serves 6. Preparation time: 25 minutes Baking time: 1 hour Per serving: Calories: 103 Fat: 0.3 g. (2% of calories) Fiber: 3.7 g. Cholesterol: 0 mg. Sodium: 107 mg. From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot Apple Juice With Ginger Recipe By :Hanneman Dec 1999 Serving Size : 4 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 carrots -- trimmed 1 large apple -- stem and seeds removed 1 piece ginger root (1-inch thick) 1/2 lemon 1 large celery stalk orange juice -- if needed Extract juice from the carrots, apple, ginger root, lemon and celery. Stir and add fresh orange juice, if needed, to make 2 cups juice. Store in a tightly sealed container in the refrigerator for up to 5 days. Serving Ideas : Drink; add to soups and sauces; use as liquid to flavor muffins. S(Eat-Lowfat): "by kitpath@earthlink.net on 12/10/99" Yield: "2 cups" From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot Juice Soup With Tomatoes And Vegetables Recipe By :Hanneman Dec 1999 Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups water 1 cup cut green beans (fresh) -- 1-inch lengths 1 large russet potato -- peeled and sliced -- 1/3-inch 1 teaspoon light olive oil 3/4 cup chopped onion garlic salt and pepper 1 teaspoon chopped parsley 1/2 teaspoon dried oregano 1/4 teaspoon dried chervil 1/2 teaspoon dried basil 1/2 cup sliced mushrooms 2 cups Carrot Apple Juice with Ginger -- see recipe 1/2 cup chopped tomatoes -- drained 2 teaspoons tomato bouillon -- dissolved in 1 cup water used to cook the beans and potatoes 2 tablespoons Brewer's yeast -- may omit 1 teaspoon honey -- if desired Heat 3 cups water in a saucepan to a boil. Add the cut green beans and cook for 4 minutes. Add the potato sliced and cook for 4 minutes. With a slotted spoon, remove the beans and potatoes from the water to ice water to stop the cooking. Reserve the water. In a soup pan, heat the olive oil and saute the onion over medium-high heat until soft; season with garlic salt and pepper. Add the mushrooms and saute briefly; season with the herbs. Add the carrot juice, tomatoes, dissolved bouillon, drained potatoes and beans, and yeast (if using). Bring almost to a boil. Cover (vented) and reduce heat to a simmer. Cook for about 15 minutes or until flavors have blended. Adjust seasonings and add honey to balance the apple juice. Serve hot with a roll or two. Description: "Green beans, potatoes, onions, mushrooms, and tomatoes" S(Eat-Lowfat): "by kitpath@earthlink.net on 12/10/99" Yield: "5 cups" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : We've been experimenting. using vegetable juices instead of broths. Very potent cocktail - in taste and vitamins. This soup is a familiar one but we turned the tables: instead of tomato base, this is carrot base. I thought this soup needed a bit of sweetening, so I added the honey to my portion. Bob liked it as is. This is a fast soup - it would probably mellow nicely if we let it steep a little longer. Instead of tomato soup with carrots and vegetables, this is a carrot soup with vegetables. It's a tonic: high in potassium and vitamins C and A. (We add the Brewer's yeast as a protein supplement; it adds a peanutty taste.) EACH SERVING: 280 cals, 10% cff; 3g fat, 14g fiber. * Exported from MasterCook * Carrot-apple-beet Juice (The Red Roar) Recipe By :Juiceman's Power of Juicing, Jay Kordich Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Fruit Vegan Vegetable Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 carrots 1 apple 1/4 beets -- with greens We consider this one of the best juices for flavor and healthfulness -- well worth "roaring" about. The sweeter the apple, the tastier this drink will be. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot-apple-beet-parsley Juice (Sweet Beet Juice) Recipe By :Juiceman's Power of Juicing, Jay Kordich Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Fruit Vegan Vegetable Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 carrots 1 apple 1/2 beets -- with greens 1 handful parsley From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot-apple-ginger Juice (Satin Skin Juice) Recipe By :Juiceman's Power of Juicing, Jay Kordich Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Fruit Vegan Vegetable Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 carrots -- 4-5 carrots 1 apple 1/2 inch ginger root -- 1/4 to 1/2 inch This combo is good for colds and nausea, and it also contributes to smooth, elastic skin. It's greet for a boost in the morning. And the ginger makes it taste glorious. A real renaissance juice! From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot-apple-ginger-garlic (Cholesterol Lowering Tonic) Recipe By :The Complete Book of Juicing, Michael T. Murray Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Fruit Vegan Vegetable Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -------- ------------ -------------------------------- 4 carrots 1 apple 1/4 inch ginger root handful parsley -- to absorb garlic 1 clove garlic dash hot sauce - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot-apple-ginger-parsley (Cholesterol Lowering Cocktail) Recipe By :Juiceman's Power of Juicing, Jay Kordich Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Fruit Vegan Vegetable Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -------- ------------ -------------------------------- 5 carrots 1/2 apple 1/2 inch ginger root handful parsley From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot-broccoli-apple Juice (Broccoli Cheer) Recipe By :Juiceman's Power of Juicing, Jay Kordich Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Fruit Vegan Vegetable Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -------- ------------ -------------------------------- 4 carrots 3 broccoli florets -- with stems - 3-4 1/2 apple From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Carrot-cabbage-apple Juice (Diverticula Tonic) Recipe By :Juiceman's Power of Juicing, Jay Kordich Serving Size : 1 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Fruit Vegan Vegetable Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -------- ------------ -------------------------------- 5 carrots 1 wedge green cabbage -- 3 inch wedge 1/2 apple Any juice containing cabbage soothes the stomach -- as long as it is mixed with milder juices such as carrot and apple. From "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cheesy Italian Chicken Pie Recipe By :Betty Crocker Bisquick Serving Size : 6 Preparation Time :1:05 Categories : Chicken Eat-Lf Mailing List Italian Pies, Crusts & Pastry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 can Parmesan cheese, fat free -- grated 1 1/2 cups chicken breast -- cooked and diced 1 1/4 cups mozzarella cheese, part skim milk -- shredded 1/2 teaspoon dried oregano 1/2 teaspoon dried basil 1/2 teaspoon garlic powder 6 ounces tomato paste 1/2 cup Bisquick(r) baking mix, Reduced Fat 1 cup milk 1/4 teaspoon pepper 1/2 cup Egg Beaters(r) 99% egg substitute Heat oven to 400 degrees. Grease pie plate, 9 x 1 1/4 inches. Sprinkle Parmesan cheese in pie plate. Mix chicken, 1/2 cup of the mozzarella cheese, the oregano, basil, garlic powder and tomato paste; spoon over Parmesan cheese. Stir baking mix, milk, pepper and eggs until blended. Pour over chicken mixture. Bake uncovered 35 minutes. Sprinkle with remaining 3/4 cup mozzarella cheese. Bake uncovered 5 to 8 minutes or until knife inserted in center comes out clean. Cool 5 minutes. From Vickie - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cheesy Potatoes Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Potatoes Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 20 ozs nonfat frozen shredded hash brown potatoes -- thaw 4 ozs nonfat cheddar cheese -- (I cup) 1 1/2 cups nonfat half and half 1/2 cups nonfat chicken broth 1 tbsp dried onion salt and pepper -- to taste Preheat the oven to 325. Spray an 8x8 inch backing dish with Pam. Add a layer of potatoes, sprinkle with half the onion and half the cheese. Salt and pepper to taste. Repeat layering. Combine half and half and chicken stock. Pour over casserole. Cover with foil and bake for 1 hour. Can be made ahead and reheated with no loss of quality. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Original recipe called for Velveeta. If you are not using lowfat cheese, nonfat half and half you can probably omit the extra half cup liquid supplied by the chicken broth. * Exported from MasterCook * Cherry Tomatoes Stuffed With Smoked Salmon Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- cherry tomatoes cream cheese smoked salmon chopped dill Cut the tops off of the tomatoes and scoop out the pulpy insides (a grapefruit spoon works very well for this) Drain for about 30 mins on paper towel (cut side down). Use a mixer to whip up the cream cheese. Blend in salmon and some fresh, chopped dill (plus any desired seasonings -- sorry, I don't remember). Use a teaspoon or pastry bag to fill the tomatoes. Garnish with small sprigs of dill. (You can also garnish with capers) From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : Sorry that I can't find the actual recipe, but we like these cocktail/cherry tomatoes hollowed out and then filled with whipped up light cream cheese and tiny bits of smoked salmon. I haven't made these in a few years, but I'll tell you the steps from memory. * Exported from MasterCook * Chicken And Mushroom Quiche Recipe By :Weight Watchers Slim Ways Chicken-- pg. 124 Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Pies, Crusts & Pastry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Crust 6 ounces phyllo dough -- thawed, about 9 sheets 2 tablespoons reduced-calorie tub margarine -- melted Filling 3 cups sliced mushrooms 1/2 cup sliced shallots 2 cloves garlic -- minced 3 eggs -- lightly beaten 1/2 cup evaporated skimmed milk 2 teaspoons dried tarragon 6 ounces skinless cooked chicken -- diced Preheat oven to 350F. To prepare crust: brush 1 side of each phyllo sheet with an equal amount of margarine; stack sheets together. Line a 9 inch quiche dish or pie plate with phyllo stack. With kitchen sheers, trim crust flush with edge of dish; crumble trimmings and sprinkle evenly over crust. To prepare filling: Spray a large nonstick skillet with cooking spray; place over medium heat. Add mushrooms, shallots and garlic to skillet; cook, stirring occasionally,until mushrooms are tender and mixture is soft but not dry. Spoon mushroom mixture into prepared crust. In a medium bowl, combine eggs, milk, and tarragon, beating until frothy; stir in chicken. Pour egg mixture over mushroom mixture; bake for 25 minutes, until filling is set and golden brown, Let stand 5 minutes before cutting. Per Cookbook each serving provides: 1/2 Fat, 1 Vegetable, 1 1/2 Proteins, 1 Bread; 15 optional calories 231 cals, 16 g. protein, 9 g. fat, 22 g. carb., 97 mg. calcium, 266 mg. sodium, 132 mg. chol., 1 g. fiber = 5 WW points Copyright: "1995 Weight Watchers International, Inc." From "Jane" - - - - - - - - - - - - - - - - - - - NOTES : This quiche freezes well, so wrap any extra portions in vapor-proof freezer wrap and you'll have an easy, savory lunch on another day. JaneStarr's Notes: I made this and it was very good. (My husband ate 3 portions for supper.) It tasted just fine after freezing for several days. The 2 Tablespoons of melted margarine was nowhere near enough to brush all those sheets of Phyllo. To avoid adding too much extra fat, I sprayed the remaining sheets lightly with butter-flavored non-stick cooking spray. Here's one that I tried recently I don't think it would be too hard to cut the phyllo into squares to bake in muffin tins, although custard dishes (10 oz??) might be a better size. * Exported from MasterCook * Chicken And Rice L'orange Recipe By :Debbie Vanni, Illinois Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Rice Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup uncooked rice 1 cup fresh orange juice 1 cup water 1 teaspoon salt 3 tablespoons butter -- divided 1/4 cup sliced almonds 4 boneless skinless chicken breast halves 1/4 cup orange marmalade 1/4 cup sliced green onions Combine rice, orange juice, water and salt in a 2- to 3-quart saucepan. Heat to boiling; stir once or twice. Reduce heat; cover and simmer 15 minutes. While rice is cooking, melt 1 tablespoon butter in large skillet over medium-high heat. Add almonds and cook and stir until golden, about 2 to 3 minutes. Remove almonds and set aside. Melt remaining 2 tablespoons butter in skillet. Add chicken; cook until brown on both sides. Add orange marmalade to skillet and stir to coat chicken. To serve, spoon rice onto plate, top with chicken. Sprinkle with toasted almonds and green onions. Source: "USA Rice" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : The 1999 Grand-Prize Winner of the first-ever Mr. Food's Rice Recipe Contest is Debbie Vanni of Libertyville, Illinois * Exported from MasterCook * Chicken Chili #2 Recipe By :MW Light & Healthy - 46 Serving Size : 6 Preparation Time :0:00 Categories : Chicken Chilis Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup onion -- chopped 1/2 Cup green pepper -- chopped 1 Clove garlic -- minced 15 1/2 Ounces kidney beans, canned -- drained and rinsed 14 1/2 Ounces tomatoes, canned 8 Ounces tomato sauce 8 Ounces canned corn -- drained 2 Tablespoons red wine vinegar 2 Tablespoons worcestershire sauce 1 Cup chicken breast -- cooked and diced 1 Tablespoon brown sugar 1 Teaspoon chili powder 1/4 Teaspoon dry mustard 1/8 Teaspoon pepper In 2 qt. casserole, combine onion, green pepper and garlic. Cover. Microwave HIGH for 2-4 min. or until tender-crisp. Add remaining ingredients, stirring to break apart tomatoes. Cover REDUCE POWER TO 70% (MED. HIGH). Microwave for 25-30 min. longer or until flavors are blended. From Vickie - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Primavera #2 Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Italian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup plain low-fat yogurt 1/2 teaspoon chopped garlic 3/4 teaspoon dill weed 1 pound boned and skinned chicken breast halves 1/2 teaspoon cornstarch 1/4 teaspoon salt 2 teaspoons olive oil 1 small yellow onion -- diced 2 small yellow squash -- cut into thin strips (or zucchini) 1 1/2 cups snow peas -- trimmed 1 cup cherry tomatoes In a medium size bowl, combine the yogurt, garlic, and 1/4 tsp of the dill weed. Add the chicken and marinate for 20 minutes. Heat a 12" nonstick skillet over moderate heat. Add the chicken and marinade and cook, stirring, for 5 minutes or until the chicken is no longer pink. Using a slotted spoon, transfer the chicken to a plate and keep warm. Spoon 1/4 cup of the marinade into a small bowl; stir in the cornstarch and salt until dissolved. Wipe out the skillet, discarding any remaining marinade. Add the oil to the skillet and heat over moderated heat. Add the onion, squash, and remaining 1/2 tsp of dill weed. Cover and cook, stirring occasionally, for 8 minutes or until the vegetables are crisp tender. Add the snow peas and tomatoes and cook 3 minutes more or until the peas are crisp tender. Stir in the chicken and cornstarch mixture, bring the liquid to a boil, and cook for 1 minute or until the sauce has thickened and the chicken is heated through. Serve warm with rice if desired. From Carole - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Soup With Lentils And Rice Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon olive oil 2 onions -- sliced thinly 2 cloves garlic -- minced 1/2 teaspoon ground turmeric 3 cans nonfat chicken broth -- (10 3/4 ounce) 1/2 cup lentils 1 1/2 cups cooked rice 2 cups skinless boneless chicken breast -- cooked and shredded In olive oil, saute onions and garlic in Dutch oven sprayed with Pam. Add turmeric and cook additional 2 mins. Add chicken broth and lentil that have been rinsed. Cook 15 mins or until lentils are tender. Add chicken and rice. Season to taste with salt and pepper. Cal 235.6 Fib 2.4 Fiber 5.8 CFF 9.4% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Tortilla Soup Recipe By :Charlotte Balcomb Lane, Eat For Life Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Mexican & Southwestern Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 corn tortillas 4 skinless bone-in chicken breasts 8 Cups water 1 Large yellow onion -- cut in quarters 3 Cloves garlic -- peeled and coarsely chopped 1/2 Cup fresh cilantro -- chopped 2 Tablespoons lime juice 2 bay leaves 3/4 Teaspoon salt 1/4 Teaspoon ground pepper 1/4 Teaspoon ground cumin For garnish: 1 corn tortillas -- cut into thin strips 2 Tablespoons chopped cilantro 1 green onion -- finely chopped 1/2 avocado -- cubed lime wedges Heat the oven to 350F. Toast 4 tortillas for 10 minutes until crisp. Cool slightly and break into bits. Trim visible fat from chicken. In a large pot over medium heat, combine the chicken breasts, water, onion, garlic, cilantro, lime juice, bay leaves, salt, pepper, cumin and toasted tortillas. Bring to a boil, reduce heat and simmer 40 minutes. Remove chicken from pot; cool and pull meat from bones. Return bones to the pot and boil the broth 20 minutes. Reserve and shred 1 1/2 cups (12 ounces) of the chicken; save the rest for another purpose. Strain the broth, discarding the solids. Transfer to glass container for 15 minutes in the freezer or overnight in the refrigerator. Skim fat. To serve, bring broth to a simmer with the reserved shredded chicken. Place green onion, cilantro, avocado and tortilla strips in the bottom of each bowl and ladle in broth and chicken. Serve lime wedges on the side. Makes 4 servings. Per serving: 288 calories, 30 grams protein, 26 grams carbohydrate, 8.6 grams fat, 26 percent calories as fat, 1.3 grams fiber, 55 milligrams cholesterol, 611 milligrams sodium. Analysis by the author. Charlotte Balcomb Lane, Eat For Life. December 5, 1999, in the Miami Herald. From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Chicken Tortilla Soup is a traditional Mexican elixir that combines the flavors of toasted corn, simmered chicken, fresh cilantro and lime. It can be served as a first course with warm tortillas or paired with a big salad or plate of vegetables for a healthful, low-fat supper. This not-so-traditional version starts with skinless chicken breasts instead of a whole chicken. Chicken cooked without skin is lower in fat. For more heat, add a quartered jalapeno pepper to the broth and cook with the rest of the ingredients. * Exported from MasterCook * Chinese Braised Chicken Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Chicken Crockpot Eat-Lf Mailing List Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup onion -- chopped 3 Pounds Skinless Boneless Chicken Breasts 1 Cup water 1/2 Cup soy sauce, low sodium 2 Tablespoons fresh ginger root -- chopped 2 Tablespoons sugar 1 Clove garlic -- chopped Place 1/2 cup chopped onion in bottom of crockpot liner. Add chicken. Be sure to remove ALL visable fat! Combine water, soy sauce, chopped ginger, sugar and garlic. Pour over all. Add the other 1/2 cup chopped onion. Cover and cook on low for 6 to 8 hours. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 291.2 Total Fat 3.8g Sat Fat 1g Carb 7.1g Fib 0.5g Pro 53.9g Sod 899mg CFF 12.3% From ???@??? Wed Feb 02 12:26:55 2000 * Exported from MasterCook * Chinese Pork With Noodles Recipe By :Prevention Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Oriental Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Precook the following: 4 ounces green beans -- trimmed 4 ounces lowfat chow mein noodles (egg free) -- see variations For the Black-Bean Sauce: 2 tablespoons black bean garlic sauce such as Lee Kum Kee 1 tablespoon mirin 2 teaspoons cornstarch 2 tablespoons defatted chicken broth For the Stir-fry: cooking spray 3 tablespoons defatted chicken broth 2 teaspoons minced fresh ginger 10 ounces lean pork tenderloin -- 1-in long thin strips 2 scallions with greens -- 1-in long thin strips 1/2 small red bell pepper -- 1-in long thin strips BEANS and PASTA: Bring a pot of water to the boil. Add the green beans and boil for 3 to 4 minutes or until beans are tender but firm. Remove from the pan and plunge beans into bowl of ice water for 30 second to stop the cooking process. Drain and pat dry. Cut into 1-inch pieces. Set aside. Return the water in the pot to a boil and cook chow mein noodles for 3 to 4 minutes or until cooked but firm. Drain. Rinse in cold water to stop the cooking. Drain well. Cut pasta into 1-inch lengths. SAUCE: Meanwhile, combine the ingredients for the sauce in a small bowl or measuring cup. Set aside. STIR FRY: Coat a wok or large no-stick skillet with cooking spray. Add chicken broth and warm over medium heat. Add the garlic and ginger and cook over medium-high heat for 1 minute. Add the pork and stir fry for 2 to 3 minutes, or until the pork is no longer pink. Add the scallions, pepper, and green beans: Stir-fry for 30 second or until the vegetables are heated. Add the noodles and stir to combine. Make a well in the center of the pan (or tilt pan). Stir the sauce until the cornstarch is dissolved. Add to the pan and cook for 1 minute, or until the sauce thickens. Use water to thin the sauce, if necessary. Stir to distribute the sauce. Serve at once. VARIATION: Substitute cellophane noodles for the chow mein. Reconstitute in hot water for 20 minutes; drain, and cut. OR omit the noodle. Serve this dish with rice. Substitute chicken for the pork. Description: "Cut everything to the same length." Source: "Prevention's The Healthy Cook (1997 Rodale)" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Black bean sauce is one of our favorites. It's good with pork, chicken and vegetable stir-fry. Tip: Get everything ready to go and the table set. Stir fry is fast. Tip: To make the pork easier to thinly slice, chill the pork in the freezer for about 20 minutes. CAUTION: high sodium. EACH 438 cals, 14% cff, 7g fat, 6g fiber. Very good taste. 2 level tablespoons of the black bean sauce were about right didn't overpower everything. * Exported from MasterCook * Chocolate Chip Cookies #6 Recipe By :http://www.eggbeaters.com Serving Size : 30 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Cups all-purpose flour 1/2 Cup firmly packed light brown sugar 1/2 Cup margarine -- softened 1/4 Cup sugar 1/4 Cup Egg Beaters Healthy Real Egg Substitute 1 Teaspoon vanilla extract 1/2 Teaspoon baking soda 1/2 Teaspoon salt 1 Cup semisweet chocolate chips Mix all ingredients except chocolate chips in large bowl with mixer at medium speed until blended; stir in chocolate chips. Drop mixture by rounded teaspoonfuls, 2-inches apart, onto greased baking sheets. Bake at 375F for 8 to 10 minutes or until golden brown. Remove cookies to wire racks; cool completely. Makes 2 1/2 dozen Nutrition Information per cookie: 99 calories, 5 g total fat, 2 g saturated fat, 0 mg cholesterol, 79 mg sodium http://www.eggbeaters.com (c)1997 Egg Beaters is a registered trademark of Nabisco Brands Company MC formatting by bobbi744@acd.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Chip Meringue Cookies Recipe By :Cooking Light Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Large egg whites 1/4 Teaspoon cream of tartar 1/4 Teaspoon salt 1 Cup sugar 3 Tablespoons unsweetened cocoa 3 Tablespoons semisweet chocolate minichips Tips: Parchment paper is a heavy, grease- and moisture-resistant paper. It is essential for this recipe so your cookies won't stick to the pan. Parchment paper is available in gourmet kitchenware stores and some large supermarkets; look for it near the aluminum foil and wax paper. 1. Preheat oven to 300F. 2. Beat egg whites, cream of tartar, and salt at high speed of a mixer until soft peaks form. Add sugar, 1 tablespoon at a time, beating until stiff peaks form. Sift cocoa over egg white mixture; fold in. Fold in minichips. 3. Cover a baking sheet with parchment paper; secure to baking sheet with masking tape. Drop batter by level tablespoonfuls onto prepared baking sheet. Bake at 300F for 40 minutes or until crisp. Cool on pan on a wire rack. Repeat procedure with remaining batter, reusing parchment paper. Store in an airtight container. Yield: 4 dozen (serving size: 1 cookie). Here's how to get the most volume from your egg whites: 1. Separate the eggs when they're cold. 2. Use a large, stainless steel or glass bowl -- not an aluminum or plastic bowl. 3. Make sure the bowl is thoroughly cleaned and free of any traces of oil. 4. Beat egg whites once they reach room temperature. Soft peaks = egg whites will gently fold over when the beaters are pulled away. Stiff peaks = egg whites will stand up when the beaters are pulled away. Don't make the meringue cookies on a humid day. The extra moisture will give you soft and gooey cookies. CALORIES 22 (12% from fat); FAT 0.3g (sat 0.2g, mono 0.1g, poly 0g); PROTEIN 0.3g; CARB 4.7g; FIBER 0g; CHOL 0mg; IRON 0.1mg; SODIUM 16mg; CALC 1mg From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Mint Windmill Cookies Recipe By :Modern Publishing's Popular Brands Cookbook Serving Size : 1 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 bar Ghirardelli semi-sweet chocolate -- (4 oz) 1/2 cup light butter or margarine -- softened 1/2 cup sugar 1/4 cup brown sugar -- packed 1 egg equivalent -- (orig was 1 egg) 1/4 cup lowfat sour cream 2 cups unsifted flour 1/2 teaspoon baking powder 1/2 teaspoon salt 1 dash baking soda 1 teaspoon vanilla 1/4 teaspoon peppermint extract 3 drops green or red food coloring Yield: 3 1/2 dozen cookies Preheat oven to 375 degrees F. Use ungreased baking sheet. In double boiler, melt chocolate over 1-inch simmering water. Cream butter with sugar and brown sugar; mix in egg and sour cream. Stir flour with baking powder, salt, and baking soda. Gradually add dry ingredients to creamed mixture. Divide dough in half. Add melted chocolate and the vanilla to half; add peppermint extract and food coloring to other half. Chill dough about 1 hour or until firm. Between 2 pieces of waxed paper, roll each half into a rectangle 1/8 inch thick. Place peppermint half on top of chocolate half and roll as for jelly roll. Wrap in waxed paper; chill. Cut in 1/4 inch slices. Place on baking sheet. Bake 8-10 minutes. Per cookie (without using low fat substitutes): Calories 73 Protein 1 g Carbohydrates 10 g Cholesterol 13 mg Total Fat 3 g Sodium 35 mg From "Tina Bell" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Mousse Recipe By :Just Whites: Deb El Foods (Product Recipe leaflet) Serving Size : 7 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 teaspoons unflavored powdered gelatin -- (1 pkg) 1/4 cup cold water 1/2 cup unsweetened cocoa powder 1/3 cup sugar -- plus 1/2 cup sugar 1 1/4 cups skimmed milk or non-fat evaporated milk 3 ounces semi-sweet chocolate -- finely chopped 1 teaspoon pure vanilla extract 3 tablespoons Just Whites 6 tablespoons warm water 1/8 teaspoon cream of tartar Y: 3 1/2 cups Sprinkle gelatin into 1/4 cup of cold water. Set aside to soften for at least 5 minutes. Combine cocoa and 1/3 cup sugar in a heavy, medium saucepan. Whisk in milk. Bring to a simmer over moderate heat, stirring frequently with a wooden spoon. Simmer gently, stirring constantly, for 1.5 minutes. Remove from heat and whisk in softened gelatin, chocolate and vanilla. Let sit for 1 minute. Pour mixture into a medium bowl. Set the bowl in a larger bowl of ice water and stir occasionally, until the mixture cools and starts to thicken. Remove from the ice water. Add 2 tablespoons of Just Whites to 6 tablespoons of warm water and whisk with the remaining 1/2 cup sugar. Using an electric mixer, beat the whites at high speed until stiff peaks are formed. Fold one-quarter of the chocolate mixture into the whites with a large rubber spatula. Fold this into the remaining chocolate mixture. Cover and refrigerate for at least 4 hours or up to 24 hours. PER 1/2 cup: 195 cals, 4g fat (18%) Source: Just Whites: Deb El Foods (Product Recipe leaflet) From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chocolate Tapioca Pudding Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tbsp quick-cooking tapioca 1/8 tsp salt 1 egg -- beaten 2 3/4 cups chocolate flavored skim milk 1 tsp vanilla Mix all ingredients, except vanilla, in medium saucepan. Let stand 5 minutes. Heat to boiling, stirring constantly. Remove from heat; stir in vanilla. Let stand 20 minutes; stir. Refrigerate until cold. Per serving = 107 calories, 2 gm fat, 7 mg cholesterol, 126 mg sodium, 12 gm carbohydrate, 4 gm protein Exchanges: 1 bread. From "Carole" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Clay Pot Cooking: Cleaning Recipe By :Kathryn Hawkins Serving Size : 1 Preparation Time :0:00 Categories : Clay Pot Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- baking soda As time goes on, and you use your clay pot more, you will notice that the pot changes color. It becomes seasoned like a wok or wooden salad bowl, and builds up its own protective layer. For this reason, avoid using detergents or abrasive cleaning materials, as these will damage the porous nature of the terra cotta. Always read the manufacturer's guidelines to see if your clay pot is suitable to use in the dishwasher. If it is, rinse the clay pot while still hot under very hot water to wash out any food residue or, if it is cold, rinse with cold water before placing in the dishwasher. For hand washing, wash promptly after use in hot water using a mild detergent. Use only a washing-up brush gently to scrub off any residue; allow to soak if the residue is more stubborn. Rinse well in clean hot water and allow to drain. Allow to dry completely before storing. STAINS - 1 TRY BAKING SODA: If food is baked onto the clay pot or the pot is heavily stained, it can be soaked overnight in very hot water and baking soda. This will also remove any unwanted flavors from the pot. IF THAT FAILS - TRY SODA AND A LITTLE DETERGENT AND COOK IN OVEN: Heavily tainted pots can be soaked as above, then rinsed and then filled with cold water, more baking soda, and a little detergent. Place in a cold oven and set the oven to 350F. Leave for 30 minutes. Increase to 450F and leave for a further 50 minutes. Remove from the oven and stand for 15 minutes. Then scrub the inside of the pot gently and pour away the water. Rinse in very hot water and allow to dry. Source: "Clay Pot Cooking by Kathryn Hawkins (Quintet, 1998)" From PatHanneman - - - - - - - - - - - - - - - - - - - NOTES : I have a clay pot now - it stains easily. One book recommends the following procedure. --- I use my clay pot to roast chickens in. It gets very splattered with grease. I have been lightly spraying the lid with Pam before I put it in the oven and it seems to help some. [Penchard@aol.com] * Exported from MasterCook * Coffee Risotto Recipe By :Paul Gayler Serving Size : 4 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Rice Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon instant coffee powder 1/2 orange -- shredded zest and juice 1/2 cup arborio rice 2 cups skim milk 2 drops vanilla extract 1/2 cup sugar 2 tablespoons butter 3/4 cup heavy cream or nonfat equivalent 3 tablespoons rum -- (optional) Put the coffee and orange juice in a saucepan with 1/2 cup of water and bring to a boil. Remove from heat, add the rice and let soak for 5 minutes. Return the pan to heat and add the milk and vanilla extract. Cook over low heat until rice is tender, but still slightly firm to the bite. Remove from heat, add sugar, orange zest, butter, cream, and run (if using); stir through gently and serve at once. Cuisine: "Italian" Source: "Two Dollar Dinners by Paul Gayler (1996 Artus Books)" S(Eat-Lowfat): "by Kitpath@earthlink.net 12/99" Yield: "2 cups" - - - - - - - - - - - - - - - - - - - NOTES : If lowfat and nonfat products are substituted, each serving: 323 cals 20% cff; 7g fat, 8g fiber. * Exported from MasterCook * Corn Chowder #6 Recipe By :Graham Kerr Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Teaspoon light olive oil 2 Cups finely chopped onion 6 fresh ears corn -- kernels shaved off the cob -- (about 31/2 cups) 1/2 Teaspoon dried thyme 1 Teaspoon finely diced parsley stalks 1/4 Teaspoon salt 1/8 Teaspoon freshly ground black pepper 1 Can evaporated skim milk -- (12 fluid ounces or 354 ml) 2 Cups soy milk 2 Tablespoons cornstarch 4 Tablespoons dry white wine -- (I prefer dealcoholized Chardonnay) Garnish: 1/3 Cup finely diced Canadian bacon 1/3 Cup finely diced red bell pepper 1 Tablespoon chopped parsley Warm the oil in a large saucepan over medium-low heat. Saute the onion and 1/2 cup of the corn kernels until very soft, 12 to 15 minutes. Stir occasionally so the onion doesn't brown. Add the thyme, parsley stalks, salt, and pepper. Transfer the onion mixture to a blender and add 1/2 cup of the evaporated milk. Puree the mixture for about 2 minutes. Add the remaining evaporated milk and blend for another 3 minutes, or until silky smooth. Return to the saucepan along with the remaining corn. Rinse the blender with the soy milk to pick up any flavorful bits left behind and add to the saucepan with the corn. Bring to a boil, then reduce the heat and simmer for 10 minutes. Combine the cornstarch with the wine to make a slurry. Remove the soup from the heat and stir in the slurry. If you will not be serving the soup right away, set it aside and allow to cool. A few minutes before you are ready to serve, return the soup to the heat and stir occasionally until warm and slightly thickened. To prepare the garnish, warm a small frying pan over medium-high heat. Saute the Canadian bacon, pepper, and parsley for 3 minutes. (Vegetarian Option: Omit the Canadian bacon.) Remove from the heat and set aside. Serve the chowder in warmed bowls and top each bowl with 1 heaping tablespoon of the Canadian bacon mixture. Time Estimate: Hands-on, 30 minutes; unsupervised, 10 minutes. Nutritional Profile per Serving: 213 calories; 3 g fat; 0 g saturated fat; 10% of calories from fat; 40 g carbohydrate; 3 g dietary fiber. Vegetarian Option Omit the Canadian bacon from the sauted garnish. From "Tina Bell" - - - - - - - - - - - - - - - - - - - NOTES : The moment fresh corn appears at your supermarket or favorite roadside stand, you must rush home and make this delicious golden chowder! Its delicate sweetness is enhanced by a hint of white wine and the smoky saltiness of Canadian bacon. The flavor of the vegetarian option will still send your taste buds reeling; just leave out the Canadian bacon! * Exported from MasterCook * Cottage Cheese Fluff Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup nonfat cottage cheese -- (8 oz) 1 pkg sugar free gelatin -- (3 oz) -- (any flavor) 1 can mandarin oranges -- (11 oz) drained 1 cup unsweetened crushed pineapple -- drained 1 carton frozen light whipped topping -- (8 oz) thawed In a bowl, combine the cottage cheese and gelatin; mix well. Stir in oranges, and pineapple. Just before serving, fold in the whipped topping. Per 3/4 cup serving = 120 calories, 4 gm fat, 2 mg cholesterol, 124 mg sodium, 16 gm carbohydrate, 5 gm protein Exchanges: 1 lean meat, 1 fruit. From "Carole" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Country Rye Bread Recipe By :Cooking Light, Jan/Feb 1996, pg 66 Serving Size : 8 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 1 lb Loaf: 1 Pkg Dry Yeast 2 cups Bread Flour 1 1/4 cups Rye Flakes 1 Tbsp Caraway Seed 3 Tbsp Honey 2 Tbsp Vegetable Oil 1 Tsp Salt 1 cup Water Follow manufacturer's instructions for placing all ingredients into bread pan; select bake cycle, and start bread machine. Yield: 1 1 lb loaf, 8 servings From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 273.6 Total Fat 4.8g Sat Fat 0.6g Carb 50.8g Fib 5.4g Pro 8.8g Sod 271mg CFF 15.4% * Exported from MasterCook * Crabmeat Pinwheels Recipe By : Serving Size : 10 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 large nonfat flour tortillas 2 ounces nonfat cream cheese -- softened 1/3 cup nonfat mayonnaise 2 tablespoons green onions -- chopped 1/4 cup red bell pepper -- chopped 1 cup nonfat cheddar cheese -- shredded 1 can crabmeat -- (4 ounce) drained Combine cream cheese, mayonnaise, onions, red pepper, cheddar cheese and crabmeat. Spread thin layer of mixture on tortillas. Wrap individually in plastic wrap. Chill at least three hours or overnight. When ready to serve, cut into 3/4 inch appetizers. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : The same idea would work for smoked salmon. I'd add some chopped dill and capers...omit the cheddar. * Exported from MasterCook * Cranberry Applesauce Recipe By :http://www.cdkitchen.com Serving Size : 1 Preparation Time :0:00 Categories : Crockpot Eat-Lf Mailing List Fruit Sauces & Gravies Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup fresh cranberries 8 apples peeled and cored and chopped 1/2 cup sugar 1 cinnamon stick -- halved 6 whole cloves ground nutmeg Combine cranberries, apples and sugar in slow cooker. Place cinnamon and cloves in center of 6" square of cheesecloth. Pull up around sides; tie to form pouch. Place in pot. Cover and cook on LOW 4-5 hrs or until cranberries and apples are very soft. From peachie50@juno.com Posted to ELF by "Ellen C." - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cranberry Brie Pizza Recipe By :with my modifications Serving Size : 16 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Fruit Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pillsbury Pizza Crust 1 can Whole Berry Cranberry Sauce 6 ounces Brie -- chopped 1/4 cup Pecans -- toasted and chopped Preheat oven to 400°. Open pizza crust and roll out to fit baking sheet. Pre-bake for 10 mins. Top crust with chopped Brie. Spoon cranberry sauce into a bowl and stir to loosen. Spoon on top of Brie. Top with chopped pecans. Continue to bake until cheese is melted and bubbly. Cal 129.6 Fat 4.2 Fiber 0.8 CFF 28.9% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Here is a scrumptious recipe that I have been making a lot ever since I had it at a party a few weeks ago. It barely squeaks under the 30% CFF but it does qualify! I know you'll love it. I was amazed that the brand of Brie that I used (Joan of Arc) worked out to only 2 Weight Watcher points per ounce. Doesn't seem possible.