Vegetarian and Fat Free Recipes

"A Greeting" Recipe By : steelman@execpc.
com Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------***** NONE ***** VLF Vegetarian Recipes
This is a ind of very-low-fat vegetarian starter's it, containing recipes and other information (category "text") collected from a variety of computer sources, and our own experiences. The category mar ed "family approved" are recipes we use regularly, that we all li e. The others were collected, but for the most part have not been tried. For a great collection of recipes, we recommend Michelle dic 's www.fatfree.com, and the Usenet newsgroup alt.food.fat-free. This type of diet was recommended by our cardiologist to help reverse Merle's heart disease. Whether it is wor ing for that is not yet nown, but we both DO feel healthier eating this way. Also, we find the food very satisfying and filling, but low-calorie enough to allow for significant weightloss . And eating this way is getting easier all the time. If you wal SLOWLY through the grocery store each wee , you will see new "FAT-FREE" food items each wee , increasing your choices. Merle & Deb Steelman steelman@execpc.com 10/2/95
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"Cheese" Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/4 cup coo ed -- peeled potato 2 cups water 1 4 oz jar pimientos
* Exported from MasterCoo
3 2 1
tablespoons
Blend the potato with 1/4 to 1/3 cups of the water in a blender. Add the remaining ingredients and blend until smooth. Pour into a saucepan. Coo , stirring, until smooth and thic , 7 to 8 minutes. Serve at once. The sauce will set when cool and can be reheated. Ma es 2 cups Preparation time: 10 min Coo ing time: 10 min Source: This is a recipe I found in the McDougall "Program for Maximum Weight Loss" boo . Posted by "Acox, Christine" <Christine.Acox@WellsFargo.COM> to the Fatfree Digest [Volume 16 Issue 21] Mar. 25, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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"Miracle Soup" Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 large tins tomatoes 1 bunch celery -- chopped 2 onions -- chopped (2 to 3) 1 large cabbage -- grated 1 carrots -- grated (1 to 2) 2 pac ages Lipton onion soup mix 1 green pepper -- chopped Add to a large stoc pot, bring to a boil, add more water if necessary. Although slightly bland, it's a good filler, and well, you can see from the ingredients that you probably will loose weight if you ate nothing but this {godawful my mother calls it} soup. Posted by Janet Hatch <janet.hatch@acadiau.ca> to the Fatfree Digest [Volume 16 Issue 19] Mar. 23, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections
1/2 teaspoon 1/4 cup
onion powder brewer's yeast fla es (nutritional yeast) tablspoons cornstarch fresh lemon juice salt to taste -- if desired
copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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About Potato Varieties Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------***** NONE ***** Chec the state of origin on the bag to see if you have Michigan boilers or an off brand Idaho ba er. For boiling, I li e Michigan (plain old brown potatoes), red (thin s inned), and Yu on Golds - and those lovely new red potatoes in the spring! For ba ing, Idaho or russets. For mashing, russets. I now there are lots of neat varieties out there that I haven't seen, please let us all now about them! Posted by "Anne.Cox" <20676AC@msu.edu> to the Fatfree Digest [Volume 16 Issue 12] Mar. 16, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Alfredo Sauce
Recipe By : Sarah Schlesinger, 500 fat-free recipes Serving Size : 4 Preparation Time :15:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------12 ounces evaporated s im mil 1 tablespoon cornstarch 1 teaspoon molly McButter 2 tablespoons Parmesan cheese, fat-free 1 pinch white pepper Reserve 2 Tblsp. Evaporated S im Mil , place the rest in a saucepan over medium heat. Combine the reserved mil with the cornstarch. Add Cornstarch to the saucepan and mix well. Continue coo ing, stirring until the sauce has thic ened. Stir in Butter substitute, Parmesan cheese, and white pepper.
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Allison's Great Veggie Sandwich Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 clove garlic -- minced 1 small onion -- sliced 1/2 teaspoon salt 1/2 cup balsamic vinegar 1 teaspoon blac pepper 1 medium cucumber -- sliced 1 large tomato -- sliced lettuce
Combine all ingredients except lettuce in the order listed. Cover container and sha e for 30 seconds. Leave in refrigerator for at least 10 mins so that flavors get absorbed in vegetables. Then toast bread of choice. Arrange lettuce on bread and add cucumber and tomato mixture. * French bread wor s best. Posted by Allison Kin ead <sasan @unx.sas.com> to the Fatfree Digest [Volume 14 Issue 10] Jan. 10, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Another Irish Soda Bread Recipe Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------6 cups flour 1 teaspoon ba ing soda 3/4 cup sugar 1 pound raisins 3 teaspoons ba ing powder 1 1/2 teaspoons salt 1 caraway seeds to taste (usually 1/8 cup 1 quart buttermil Mix all the dry ingredients in a LARGE bowl. Mix in caraway and raisins. Mix in buttermil . It helps to use your hands to mix this because the dough is stic y DO NOT USE AN ELECTRIC MIXER. I did this a couple of times and the bread came out very flat. Divide batter into two buttered ca e pans. Flour a nife and cut a cross into the tops of each. Ba e at 350 for about an hour. The top should not be allowed to get to brown. Source: It was my Grandmother's (Tom Purcia) recipe from county Mayo in Ireland. Re-Posted by ai o@epoch.com (Ai o Pin os i) to the Fatfree Digest [Volume 16 Issue 11] Mar. 15, 1995.
Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Apple-Cinnamon-Whole-Wheat-Oatmeal Bread Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 1/3 cups apple juice 2 tablespoons orange juice concentrate 1 tablespoon honey 1 1/2 teaspoons salt 1/2 teaspoon cinnamon 1/3 cup diced apple 1/4 cup wheat gluten 3 1/4 cups whole-wheat flour 1/2 cup oats (i used quic ) 3 teaspoons yeast Mix in the order recommended by your breadma er. This uses the powdered-mil white/wheat setting on the Blac & Dec er. This ma es a good-sized loaf, and it has a lovely aroma. The apple pieces are indistinguishable at the end (the bread ma er must blend them up).
Posted by Lois Patterson <lois@helix.net> to the Fatfree Digest [Volume 16 Issue 2] Mar. 6, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
Source: my adaptations from the coo boo
that came with the machine.
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Applesauce Oatmeal Drops Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/4 cup brown sugar 1 teaspoon ba ing powder 1/2 teaspoon ba ing soda 1/4 cup white sugar 1/2 teaspoon salt 3/4 cup natural unsweetened applesauce 1 cup rolled oats 1 cup sifted all purpose flour 1/2 cup seedless raisins Mix sugars and add applesauce. Sift together dry ingredients and stir in. Add oats and raisins. Drop by spoonfuls onto lightly greased coo ie sheet. Ba e at 375 degrees about 10 minutes. Note: I left out the raisins because I don't care for them. Also, I added 1/2 tsp of cinnamon. The next time I ma e these I may cut bac on the sugar because they are rather sweet. These coo ies were nice and fluffy (for a fat-less coo ie) and remind me of muffins. These are so quic and easy to ma e, I just love them! I hope everyone enjoys them. Posted by "Ann Lally" <ALALLY@clemson.edu> to the Fatfree Digest [Volume 16 Issue 10] Mar. 14, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Asparagus Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 pounds asparagus 2 large potatoes 2 tablespoons dill 1/4 cup unbleached flour 1 cup rice mil 1 salt to taste Cut potatoes into small pieces. In an approximately 3 qt. saucepan, boil potatoes until extremely tender. While this is happening, wash asparagus. Remove woody ends. Cut into 1" sections, setting aside tips. Add non-tip sections to potato pot and coo until asparagus has gone beyond bright green to olive green (but not brown :)). Add dill. Asparagus should be soft enough to mash along with potatoes, in the coo ing water. Don't throw out any of the coo ing water. lightly brown flour in a small saucepan and allow to cool somewhat before adding rice mil . Add liquid gradually to ma e a smooth pseudo-roux and add the roux to the soup. Add the asparagus tips and continue coo ing the soup just until they are tender and bright green. Salt to taste. Yum. Source: Apparent Original Posted by cgibas@cysteine.ncsa.uiuc.edu (Cynthia Gibas) to the Fatfree Digest [Volume 16 Issue 12] Mar. 16, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Bagels Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ --------------------------------
4 1/2 cups 2 pac ages 1 1/2 cups 3 tablespoons 1 tablespoon 1 tablespoon
flour active dry yeast warm water -- 110-115 F sugar salt sugar
In mixer bowl combine 1 1/2 cups flour and the yeast. Combine warm water, 3 Tbls. sugar and the salt. Pour over flour mixture. Beat at low speed for 30 seconds, scraping sides of bowl constantly. Beat 3 minutes on high speed. Stir in as much of the remaining flour as you can mix in with a spoon. Turn out onto lightly floured surface. Knead in enough remaining flour to ma e a moderately stiff dough. Continue neading until smooth and elastic, 6 - 8 minutes. Cover; let dough rest 10-15 minutes. Cut into 12 portions; shape into smooth balls. Punch a hole in the center of each with a floured finger. Pull gently to enlarge hole to 1 1/2 to 2 inches. Place on a greased ba ing sheet. Cover; let rise 20 minutes. Broil 5 inches from heat for 1 1/2 - 2 minutes on each side. Tops should not brown.
Posted by "R. S. Koss" <rs oss@bronze.coil.com> to the Fatfree Digest [Volume 14 Issue 6] Jan. 6, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Ba ed Barley Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cup barley 1 onion -- chopped fine
Heat 1 gallon water and 1 tablespoon sugar to boiling; reduce heat. Coo bagels, 4 or 5 at a time, for 7 minutes, turning once. Drain. Place on greased ba ing sheet. Ba e in 375 degree oven 25 - 30 minutes.
Mix barley and onion with 1 cup boiling stoc in pan or casserole with tight fitting cover. Ba e in 300 degree F oven for 45 minutes. Add second cup of hot stoc and continue ba ing 30 to 40 minutes or until barley is soft and mixture is almost dry. Ma es 4 to 6 servings. Variation: Add 2 tablespoons minced parsley; 1/2 to 1 teaspoons of your favorite herbs.
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Ba ed Stuffed Zucchini Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 zucchini -- cut in half lengthwise 1 small onion -- finely chopped 4 tablespoons tomato sauce 1/2 teaspoon parsley 1 clove garlic -- chopped 2 tablespoons matzo meal Scoop out pulp of zucchini halves. Heat pulp, onion, sauce and spices in a pan for 5 minutes. Add matzo meal to mixture and mix well. Restuff zucchini with mixture. Place in a ba ing dish with a little water on bottom. Ba e at 450F for 30 minutes until zucchini shells are soft. Posted by manicd@SIRIUS.COM (Jennifer Joseph) to the Fatfree Digest [Volume 16 Issue 16] Mar. 20, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
cups
vegetable stoc
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Banana Rice Pudding Recipe By : VEGGIE LIFE MARCH 1995 Serving Size : 8 Preparation Time :1:30 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3 cups s im mil 1 cup short-grain rice 3 banana -- mashed 1/2 teaspoon nutmeg 1 1/2 tablespoons brown sugar 1 teaspoon vanilla extract Preheat oven to 350 degrees. Mix all ingredients well and pour into 1 1/2 quart casserole. Ba e for 1 to 1 1/2 hours, stirring occasionally, until rice is tender.
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Basic Cabbage Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ --------------------------------
Simmer or nu e til it is done to your li ing. I would question the "magical" claims, though. Posted by jrg14@cornell.edu (Janice R. Gordon) to the Fatfree Digest [Volume 16 Issue 19] Mar. 23, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Basic White Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3 pre-frozen cubes of reduced stoc or 3*t vegetable stoc 4 tablespoons unbleached flour 1 slice onion or 1*t chopped shallots 2 cups nonfat mil 1/3 cup dry nonfat mil 1 bay leaf 1/2 teaspoon thyme -- crushed 1/2 teaspoon white pepper 1 teaspoon vegetable seasoning 2 tablespoons dry sherry, sauterne -- or vermouth Heat stoc in nonstic saucepan over medium heat. Add flour and onion; blend with a wooden spoon or whis . Simmer over low heat for several minutes, stirring constantly. Do not
1 1 1 1 1
cabbage -- chopped carrots -- chun ed onions -- chun ed potatoes -- chun ed with salt, lots of pepper maybe some dill and garlic.
allow to brown. Remove from heat, add mil s, bay leaf, thyme, white pepper, and vegetable seasoning. Return to heat, stirring constantly until mixture coats the spoon. If desired, add wine and simmer 5 minutes more to evaporate alcohol. [ahem .... this won't really get rid of all the alcohol -mrd] Remove onion and bay leaf. Cover and store until used, or place in an airtight container and refrigerate for several days, or freeze for future use. Serving Suggestions: This sauce be used over 8 cups of steamed vegetables such as broccoli florets, diced potatoes, quartered mushrooms, peas, asparagus, or sliced carrots. To serve, place vegetables in a shallow ovenproof serving dish. Drizzle sauce over vegetables, sprin le with 2 T Sap Sago cheese or with Hungarian papri a and place under broiler to brown lightly before serving. Posted by artemis@netcom.com (Michelle Dic ) to the Fatfree Digest [Volume 14 Issue 22] Jan. 22, 1995. :A recipe from Harriet Roth's _Deliciously Low_: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Bean Burger (Ovo) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cups dry idney beans 1 teaspoon curry 4 tablespoons cornstarch 4 tablespoons cornmeal 1 onion -- minced garlic to taste -- i used four 1 cloves -- minced 1 tablespoon blac pepper 2 carrots -- grated (acts as binder)
2 1 2
tablespoons
-----options----beef bullion and or soy sauce eggs (to act as a binder)
ma e up the beans, (slow overnight or faster boil & wait) then mash. Add the spices, I added the veg beef bullion as I don't worry too much about the salt. Form into patties ( ma e sure they are thin) and fry in a non-stic pan. I found that mine too quite a while to coo (too thic ) but they turned out very good! Passed the taste test, my 8 year old just loved them. Posted by vhlusha @awinc.com (vic hlusha ) to the Fatfree Digest [Volume 14 Issue 29] Jan. 29., 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Bean-Stuffed Cabbage Rolls Recipe By : Bobbi Hinman in the Meatless Gormet Serving Size : 6 Preparation Time :1:45 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 head cabbage --sauce-12 ounces tomato sauce 6 ounces tomato paste 1 cup onion -- finely chopped 2 cloves garlic -- crushed 2 teaspoons sugar 1 teaspoon oregano 1/2 teaspoon basil 1/4 teaspoon pepper --filling-1 pound white beans, canned 1 cup onion -- finely chopped 1 cup brown rice, coo ed 1 teaspoon oregano 1/2 teaspoon dried basil 1/4 teaspoon salt
1/4 teaspoon
pepper
Carefully remove 12 large outside leaves from the cabbage. Place leaves in a large pot of boiling water and boil 5 minutes. Remove leaves from water, place in a colander, and run under cold water for a few minutes. Drain. To prepare sauce: combine all sauces ingredients in a small saucepan. Bring to a boil over medium heat. Reduce heat to medium-low, cover, and simmer 15 minutes. To prepare filling: place beans in a large bowl. Mash slightly with a for or potato masher. Add remaining filling ingredients and mix well. To assemble: preheat oven to 350 degrees F. Lightly oil a 9 x 13-inch ba ing pan or spray with nonstic coo ing spray. Divide filling evenly and place each portion near the base of a cabbage leaf. Roll leaves up tightly, folding in the sides as you roll. Place rolls stem side down in prepared pan. Spoon sauce evenly over rolls. Cover Tightly and ba e 1 hour.
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Blac Bean Lasagna Recipe By : Sarah Schlesinger, 500 no-fat recipes Serving Size : 8 Preparation Time :1:30 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/4 cup water 1 cup onions -- chopped 3 cloves garlic -- minced 2 cups mushroom -- sliced 1 teaspoon oregano 1 teaspoon basil 1/4 cup parsley -- chopped 1/2 cup tomato juice 1 cup blac beans -- drained and rinsed 3 cups tomato -- chopped 2 tablespoons tomato paste 12 ounces lasagna noodles -- coo ed 3 cups ricotta cheese, part s im mil -- fat removed 1/2 cup mozzarella cheese, fat free 1/4 cup Parmesan cheese, fat-free Heat water in s illet over medium heat. Add onions, garlic, and
mushrooms. Coo and stir for 5 minutes, or until vegetables are lightly browned. Add liquid if necessary. Stir in oregano, basil, and parsley. Add Tomato Juice, and coo for 10 Minutes. Add Beans, tomatoes, and tomato paste. Simmer for 15 minutes. Pre-heat oven to 375 Degrees F. To Assemble, place a layer of noodles in a 9 x 13 ba ing dish, top with a layer of blac -bean sauce, top with a layer of ricotta cheese, followed by a layer of ricotta cheese. Repeat. Top with Parmesan cheese, ba e for 20 minutes, and let stand 15 minutes before serving.
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Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 can (15 oz.) blac beans 1 small can sliced water chestnuts (8oz ) 1/2 cup frozen ernel corn 1/2 cup sliced red and green bell pepper 1 handful bulghur wheat (coarse-grind) 1 teaspoon water-pac chopped garlic 1 teaspoon (scant) chili pepper 1 dash mustard powder Fluff bulghur in water. Mix all ingredients; warm through to blend flavors and thaw. Comments: This was good, but would be better with less water chestnuts. Nice blend of flavors and textures. Source: Original. Posted by "Aliza R. Panitz" <buglady@access.digex.net> to the Fatfree Digest [Volume 16 Issue 9] Mar. 13, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
Blac
Bean Salad
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Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cans (15 oz. each) blac beans 1 medium onion 1 green bell pepper 2 cloves garlic 1 teaspoon cumin powder 1/2 teaspoon oregano 1/2 teaspoon salt 1 teaspoon red wine vinegar Chop onion and pepper; mince garlic; saute in a little of the bean liquid until soft. Add beans with remaining liquid. Add dry spices. Simmer 15-30 minutes. Add vinegar just before serving. Comments: I haven't tried this recipe, just drooled over it. The original version specified, um, a different saute medium. Source: From the 'Bean Bonanza' flyer I got in my grocery store. Posted by "Aliza R. Panitz" <buglady@access.digex.net> to the Fatfree Digest [Volume 16 Issue 9] Mar. 13, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Blac
Beans Cuban-Style
Blueberry Cobbler Recipe By : Eri a Penzer <penzer@panix.com> Serving Size : 6 Preparation Time :1:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2/3 cup flour 1/2 cup sugar 1 1/2 teaspoons ba ing powder 2/3 cup s im mil 2 cups blueberries coo ing spray Combine Dry Ingredients in a bowl. Add mil and whis until smooth. Lightly spray a casserole dis with coo ing spray. Pour in batter and sprin le blueberries on top. Ba e in a preheated 350 degree oven for 40 minutes or until lightly browned.
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Bow Ties With Eggplant Sauce Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------12 ounce bow tie pasta uncoo ed 1/4 cup(s) 2 medium garlic clove -- minced 1/4 cup(s) 1/4 teaspoon (s) cayenne pepper 3 cup(s) eggplant -- chopped 3 cup(s) tomato canned low sodium 1/2 teaspoon (s) basil 1/2 teaspoon (s) oregano vegetable stoc onion -- chopped Coo pasta al dente. Heat garlic, onion, and pepper in broth. Simmer 5 minutes. Add eggplant and simmer until soft. Add tomatoes, and spices. Simmer 20 minutes. Toss with pasta. Nutritional Analysis Calories ( 245 cal), Protein ( 8.7 g ) Calories
from Protein: 14 % Carbohydrate: 81 % Fat: 5 % Posted by t reider@census.gov (Tom Kreider) to the Fatfree Digest [Volume 14 Issue 30] Jan. 30, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Brain Dead Dinner - S illet Potatoes Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/2 bag cascadian country style potatoes (frozen mix of potatoes peppers -- and onions) 1 apple juice (small amount) 3 slices yves canadian bacon (veggie & nonfat) 1 pac age hain fatfree gravy mix Chop up the Canadian Bacon slices into bite size pieces. Heat apple juice in nonstic s illet. Add enough potatoes to more or less form one layer. Sprin le the chopped up canadian bacon on top. Stir/turn over a couple of times, several minutes apart, to prevent excess stic ing (I li e crisp potatoes so I let it stic a bit). While potatoes are coo ing, mix up gravy mix (I was so brain damaged I just microwaved some leftover gravy that I found in the fridge :-), pour over potatoes to taste and eat. Some good bread to sop up the gravy would be a plus. Next time I'll add some other frozen veggies. Source: original Posted by ai o@epoch.com (Ai o Pin os i) to the Fatfree Digest [Volume 16 Issue 3] Mar. 7, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith,
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Brain-Dead Food: Curry Rice & Spinach Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 box near east curry rice 1 box frozen spinach 1 can blac beans 1 can diced tomatoes (slightly drained) I might have posted this before, but one of my favorite brain-dead foods (outside of spaghetti), is to ta e one box of Near-East Curry Rice and coo according to directions, without the added fat. While that is coo ing, microwave 1 frozen bloc of spinach (for some reason fresh spinach doesn't taste as good to me in this recipe -- and ta es longer unless already de-stemmed and washed). When that is done, drain and set aside. Nu e 1 can of blac beans, drained and rinsed, and 1 can of diced tomatoes (minus some of the juice), mixed together (generally for about 3 minutes). When rice is done, mix spinach, rice, beans and tomatoes (generally in a large bowl). Snarf. Not only does it taste good, but it's really colorful with the yellow rice, blac beans, red tomatoes and green spinach. Very satisfying. Even my almost-3-yr-old loves it. Approximate total time: 25-30 minutes (time to coo rice) Source: apparent original Posted by mv lj@mvgpl.att.com (Karen L J Carr +1 508 960 6346) to the Fatfree Digest [Volume 16 Issue 5] Mar. 9, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
SueSmith9@aol.com using MMCONV. Archived through Mintzias, m@salata.com.
indness of Karen
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Bran Muffins (Lacto) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 1/2 cups stoneground wholemeal sr flour 1/2 cup non-fat youghurt -- sugar free 1/4 cup unprocessed bran 1 cup natural sultanas or raisins 1/4 cup s im mil powder 1 egg white or substitute 1/2 cup unsweetened apple or grape juice Preheat oven to 180 C or 375 F. Combine all ingredients until the mixture resembles ca e consistency. Place spoonfuls into non-stic muffins tins (or use spray oil substitute). Ba e in the oven for 15 to 20 minutes until brown. Posted by "Paul Carreno" <PCARRENO@acserv.ad.cowan.edu.au> to the Fatfree Digest [Volume 14 Issue 24] Jan. 24, 1995. :From my lifesaver boo "It's only Natural" by Suzanne Porter: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Bread Pudding Recipe By : Laurel's Kitchen (Adapted to be nofat by M Steelman) Serving Size : 8 Preparation Time :2:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cups apples -- grated 1/4 cup lemon juice -- freshly squeezed 4 cups bread cubes -- whole-grain, small 1/2 cup nonfat cottage cheese 1/3 cup raisins 1/4 teaspoon cinnamon 2 cups s im mil 1/4 cup s im dry mil 2 egg whites 1/4 cup brown sugar 1 tablespoon applesauce Preheat oven to 350 Degrees F. Mix lemon juice with the grated apples. Put one third of the bread in bottom of a non-stic 8 X 8 ba ing dish (perhaps with some coo ing spray), and cover with 1 cup of apples, 1/4 cup cottage cheese, 1/2 the raisins, and some of the cinnamon. Blend the mil , mil powder, egg whites, and sugar together until smooth. Pour 1 cup of this mixture over the ingredients in the ba ing dish. Now repeat the layers of bread, apples, and liquid, ending with the bread. Pour the last of the mil mixture over the top, sprin le with cinnamon, and dot with applesauce. Let the pudding sit for 20 minutes or longer. Ba e, covered, for 45 minutes. Let it stand for 10 to 20 minutes at room temperature before serving.
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Brea fast Hash Purples Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 purple potatoes 1 green onions (amount according to taste) 1 garlic (amount according to taste) 1 red peppers (amount according to taste) 1 salt
1 1
pepper cayenne pepper powder or papri a (depending on heat desired)
Soa the purple potatoes in a bowl of water for about a half an hour. This ma es it very easy to scrub the s ins, eliminating the need to peel them and lose those nutrients. After scrubbing, pat them dry and cut them into approximately 3/4" cubes. Be careful where you cut them, as they can stain (purple potato juice!). Put them in a mixing bowl. Wash, trim, and slice the green onions. Add to potatoes. Finely chop the garlic and add to potatoes. Wash and cut up the red peppers to taste. I li e fairly large hun s of sweet red pepper. Add salt, pepper, and pepper powder to taste. Spray a little bit of Pam or other coo ing spray in a non-stic roasting pan. Ba e in a 400-degree oven for approximately 1/2 hour. This time will vary with the size and amount of the potato pieces. Stir occasionally while ba ing. I have found that ensuring that they lie in a single layer wor s the best and yields a crispy, not soggy, crust on the potatoes.
Source: original. Posted by GILLIAM@arcges.arceng.com (S. Gilliam) to the Fatfree Digest [Volume 16 Issue 13] Mar. 17, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Broccoli Stuffed Shells Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/4 cup vegetable broth (i used
Sorry about the We find that the that is a visual greasy brea fast
approximate amounts. I ma e this different every time. combination of purple, green, red, and white ma es a dish delight. It's also a low fat replacement for those hash browns.
1 2 1 1 2 2 3 18 2
cup 1/2 cup cloves tablespoon tablespoon cups 1/4 cups
cups
hains fat free vegetable broth) chopped mushrooms chopped onions garlic -- minced minced fresh oregano minced fresh basil nonfat ricotta cheese chopped broccoli -- steamed egg whites -- lightly beaten jumbo shell macaroni -- coo ed al dente and drained tomato sauce fresh ground blac pepper to taste
Place broth in s illet over medium heat. Add mushrooms, onions, and garlic. Coo , stirring, for 5 minutes or until lightly browned. Remove from heat and stir in oregano, basil, ricotta, broccoli, and egg whites. Preheat oven to 350 degrees F. Stuff drained shells with ricotta-broccoli mixture. Spread 1/2 cup tomato sauce on bottom of 9 by 13 inch nonstic ba ing pan. Arrange shells over sauce. Top with remaining sauce.
Posted by artemis@netcom.com (Michelle Dic ) to the Fatfree Digest [Volume 14 Issue 25] Jan. 25, 1995. A slightly modified recipe from Schlesinger's _500 Fat-Free Recipes_: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Broccoli With Ginger
Recipe By
: Bonnie Stern, in Simply HeartSmart Coo ing
Ba e for 30 minutes or until shells are hot. Top with blac taste.
pepper to
Serving Size : 6 Preparation Time :0:20 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 teaspoon sesame oil 1 tablespoon ginger root -- finely chopped 3 green onions -- chopped 1 1/2 pounds broccoli flowerets 1 tablespoon soy sauce 1 tablespoon balsamic vinegar 1/2 teaspoon honey Heat oil in wo or s illet. Add ginger and green onions and coo gently for one minute, or until fragrant. Add broccoli and stir-fry for about two minutes, just until it loses its rawness. Combine soy sauce, vinegar and honey. Add to s illet and coo for one minute, or just until broccoli is tender. Taste and adjust seasonings if necessary.
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Broccomole (Mcdougall) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 1/2 cups coo ed broccoli stems -- tough outer layers peeled off 1 1/2 tablespoons fresh-squeezed lemon juice 1/4 teaspoon ground cumin
1/8 teaspoon 1/2 1 1
garlic powder tomato -- diced scallion -- sliced canned green chili -- chopped
In a food processor, blend the broccoli stems with the lemon juice, cumin, and garlic powder until completely smooth. Add the remaining ingredients and mix well by hand, but do not blend. Chill before serving for best flavor. Note:the above was copied directly from the boo . I doubled the recipe. I also used a fresh green chili instead of canned, which I don't thin I can get over here. It was very tasty, but do not expect it to taste li e avocado. Thin of it as a really good broccoli dip, and not necessarily as a replacement for something else. Everyone at my party the other night enjoyed it. Posted by Jody Bar-On <jodyb@techunix.technion.ac.il> to the Fatfree Digest [Volume 14 Issue 17] Jan. 17, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Bruce's Mushrooms Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3/4 pound mushrooms 1/2 cup sherry
Posted by Redcz@aol.com to the Fatfree Digest [Volume 14 Issue 28] Jan. 28, 1995.
x pepper Cut the mushrooms into thic slices. Using a non-stic s illet, stir over low heat for 5-10 minutes until they shrin slightly and the juices start coming out. Add the sherry and turn the heat up to medium-low. Add pepper to taste. Serve when the liquid is almost all evaporated. Yum.
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Butternut Apple Casserole Recipe By : Sarah Schlesinger, 500 Fat-Free Recipes Serving Size : 4 Preparation Time :1:15 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 butternut squash -- peeled,seeded,chun d 3 apples -- cored,peeled, sliced 1 tablespoon lemon juice 3/4 teaspoon cinnamon -- ground 1 tablespoon brown sugar 1/2 cup apple juice Preheat Oven to 350 Degrees F. Combine squash and apples with lemon juice and cinnamon. Place squash-apple mixture in a one quart casserole and sprin le with brown sugar. Pour apple juice over mixture, and cover casserole. Ba e for one hour, or until squash is for tender.
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Cabbage Casserole (Lacto) Recipe By : Serving Size : 6 Categories : Amount Measure Preparation Time :0:00 Ingredient -- Preparation Method
can cups can
Reconstitute the tvp in the boiling water. Add the onion, spices, and egg whites. Mix the tomato juice, soup, and water, and set aside. Spread 1/2 the cabbage in the bottom of a 9x13 ba ing dish. Spread tvp mixture on top. Cover with the remaining cabbage. Pour the tomato mixture on top. Cover with foil. Ba e at 350 for 1 1/2 hours. Posted by rs oss@bronze.coil.com to the Fatfree Digest [Volume 16 Issue 14] Mar. 18, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Cabbage Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 head red cabbage -- bite-size 3 medium onions -- coarse-chopped 8 ounces raisins
Coarsely chop cabbage and coo
-------1 2 1 3/4 1 1/2 1/2 1/2 2 1 2 1
-----------head cups cups teaspoon teaspoon teaspoon cup
-------------------------------cabbage tvp -- dry boiling water garlic powder blac pepper marjoram chopped onion egg whites tomato soup -- condensed tomato juice water in 1 cup of water, covered, for 5 minutes.
1 1 1 1
large
can
Put cabbage, onions, raisins, and rice in croc pot; add water to cover generously (tough to do since the cabbage floats :-) Coo on highest setting for a few hours, until the cabbage is faded and the water is bright purple. Add tomatoes and vinegar. Finish coo ing on lowest coo ing setting. Posted by "Aliza R. Panitz" <buglady@access.digex.net> to the Fatfree Digest [Volume 16 Issue 19] Mar. 23, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Chic Peas With Garlic And Green Chillies Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------4 cloves garlic -- (4 to 6) crushed or minced 1/2 teaspoon cumin seeds x Stoc or sherry for Sauteeing 1 1 15 oz can chic peas, Drained diced 1/2 c Water 1/2 ts Salt 1 ts Ground cumin x Few drops lemon hot.... tb Tomato paste, mixed with 3 Tb water 1 Medium-large potato, peeled And To 2 fresh green chillies, Chopped 1/2 juice x Cayenne pepper, if you li e It
Saute the cumin seeds and garlic in stoc or sherry for 2 mins, then add the diluted tomato paste and coo for 1 minute longer. Then add the chic peas, water, potato, salt, green chillies, ground cumin, and lemon juice. I find that one green chilli ma es this pleasantly spicy, but if you li e it hot, add cayenne pepper or chili powder at this stage. Simmer for 20 mins. Serve with bread; I li e pita bread, but crusty bread or tortillas wor just as well.
1/2 cup can
brown rice -- uncoo ed whole tomatoes (15 oz. or so ) tomato paste splash of vinegar lots of water
Adapted from Madhur Jaffrey's _Eastern Vegetarian Coo ing_. These quantities serve two, but you can easily double or quadruple them. Posted by williams@vmar .co.u (Pete Williams) to the Fatfree Digest [Volume 14 Issue 5] Jan. 5, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Chic -Pea And Vegetable Stew With Couscous Recipe By : Deborah Madison in Reversing Heart Disease (Ornish) Serving Size : 4 Preparation Time :12:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cup chic peas -- dry 1 onion -- diced 1/4" 2 garlic cloves -- minced 1 1/2 teaspoons papri a 1/4 teaspoon ground cinnamon 1/4 teaspoon cayenne 1/2 teaspoon ground cumin 1/2 teaspoon ground pepper 1/2 teaspoon ground ginger 1 green bell pepper -- diced 1/4" 1 cup zucchini -- cubed 2 cups tomatoes, canned 2 tablespoons raisins 2 tablespoons fresh parsley -- chopped 2 tablespoons cilantro -- chopped 1 cup peas, frozen 8 oz couscous
Warm a cup of the chec -pea broth in a s illet or sup pot and add the onion, garlic, and the dried spices. Simmer gently until the onions have begun to soften, about 7 minutes. Don't let the pan dry out or the spices will burn. Add more liquid as needed.
Sort and rinse the chic peas, then soa overnight in water. Drain and coo in 5 cups water until tender, about 2 to 3 hours. Drain, reserving the broth, and set aside.
Once the onions are soft, add the chic peas, pepper, squash, the juice from the tomatoes, and the chopped tomatoes, the raisins, the parsley and cilantro. Add enough chic -pea broth or water to cover, bring to a boil, then simmer until the vegetables are done and the liquid has reduced, ma ing a nice sauce. Add the green peas during the last 5 minutes. Ma e the couscous and serve with the vegetables and their sauce. Garnish with cilantro or parsley.
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Chili Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 large garlic cloves -- chopped fine or pressed. 1 large onion -- chopped 1 green pepper -- chopped 1 green hot pepper -- chopped 1 zucchini -- diced 1 large can whole peeled tomatoes 6 ounces tomato paste 3 tablespoons chili powder (or as much as you can stand) 1/2 teaspoon cloves 1 teaspoon white vinegar 1/4 cup uncoo ed brown rice Saute the chopped veggies (all but zucchini) in about 1/2 cup water until the onions are translucent. Add everything else and bring to boil. Lower heat to simmer and add 4 cups of coo ed or canned idney beans. (oops, I forgot the beans in the ingredient list above) Simmer for about an hour, or longer. Even better if it sits another day. Freezes well. Good over rice. Posted by Jody Bar-On <jodyb@techunix.technion.ac.il> to the Fatfree Digest [Volume 14 Issue 15] Jan. 15, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Chili-Cilantro Dressing (Mcdougall) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 4 ounce can chopped green chilies 1/4 cup chopped fresh cilantro 1/4 cup water 1/4 cup fresh lime juice 1 cloves garlic -- (1 to 2) 2 teaspoons honey freshly ground pepper to taste Place all of the ingredients in a food processor or blender. Process until smooth. Note: I copied the above. I used fresh green chilies, dry cilantro from a jar ( a little less than 1/4 cup), lemon juice instead of lime, and no pepper. EVERYONE loved the dressing. Enjoy. And I definitely recommend the New Mcdougall coo boo . The recipes are not complicated and there is something for everyone. Posted by Jody Bar-On <jodyb@techunix.technion.ac.il> to the Fatfree Digest [Volume 14 Issue 17] Jan. 17, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Chinese Steamed Buns Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ ------------------------------------chinese bun dough----1 1 1/4 ounce active dry yeast (2*1/4 teaspoons) 1 teaspoon granulated sugar 1 cup lu ewarm water (105-115f) 3 cups all-purpose flour (reserve 1 *tablespoon if mixing by hand) In small bowl, sprin le yeast and sugar evenly over the lu ewarm water; stir until yeast dissolves. Let stand 10 minutes or until foamy. In large bowl or in food processor, combine flour and yeast mixture and mix well, or process 1 minute. If mixing by hand, sprin le wor surface with the reserved 1 tablespoon flour; turn dough out onto wor surface and nead until dough is smooth and elastic, about 10 minutes.
Spray large bowl with nonstic coo ing spray; place dough in bowl. Cover loosely with plastic wrap or a damp towel, and let rise until dough triples in volume, about 3 hours. Punch down and wrap in plastic until ready to use. Will eep 3 days in the refrigerator and up to 2 months in the freezer. Posted by thorp@sas.upenn.edu (Patricia Thorp) to the Fatfree Digest [Volume 14 Issue 11] Jan. 11, 1995. :from Feb 95 Weight Watcher's magazine, as modified by yours truly: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Chipotle Cornbread Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cup coarsely ground yellow cornmeal 1 cup all-purpose flour 1 teaspoon sugar 1 teaspoon salt 1 1/2 teaspoons ba ing powder 2 egg whites -- lightly beaten 1/2 cup buttermil 1/2 cup soy mil 6 tablespoons apple sauce 4 canned chipotles -- pureed 1 Pam 1. Preheat oven to 450 degrees F and preheat two 6-inch cast iron s illets in the oven for 20 minutes. * This was the originally recipe, but I used one 8-inch pie pan. 2. In a mixing bowl, combine the cornmeal, flour, sugar, salt and ba ing powder. Fold in the egg, buttermil , mil , apple sauce, and pureed chipotles 3. Put non-stic stuff on pans and immediately pour in the batter, approximately three-fourths of the way up. Ba e for 25 minutes, or until the cornbread is brown around the edges and firm. Cut each cornbread into 4 wedges. Source: Adapted from "Bobby Flay's Bold American Food" (p. 167) Posted by Jessica Shawl - MPG ~ <jshawl@pcocd2.intel.com> to the Fatfree Digest [Volume 15 Issue 30] Mar 2, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Cole Slaw
Recipe By : Cita Pinnoc (Reversing Heart Disease) Serving Size : 8 Preparation Time :0:30 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3 cups cabbage -- thinly sliced 1 cup carrots -- thinly sliced 1/2 cup nonfat yogurt 1/4 cup italian salad dressing, low calorie 1 tablespoon onion -- minced 1/4 teaspoon celery seed 1/2 teaspoon honey 1/4 teaspoon white pepper 1 tablespoon italian parsley -- minced Blend or process all ingredients except cabbage and carrots. Toss with cabbage and carrots.
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Coo ie Dough (Lacto) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ ------------------------------------mix well----1 cup white wave soy yogurt 1 cup applesauce (unsweetened) 2 c. turbinado sugar -- (2 to 3) 2 teaspoons vanilla 1 cup rolled oats (whole) 2 cups rolled oats (process in food processor to coarse flour) -----sift together----1 cup unbleached flour 1 1/2 tablespoons ba ing powder 1 1/2 tablespoons ba ing soda 1 teaspoon salt 2 tablespoons ener-g egg replacer Combine mixtures. The ba ing soda should react somewhat, ma ing the mass fluffy and easy to stir. Add more flour until a coo ie dough texture is reached (I had to use ~ 2.75 c. total). Add chips or fruit or whatever. Shape into balls and ba e at 375 until browned. They do brown, they don't melt around the edges in that weird
way that bad coo ies do, and were considered entirely successful. Source: Inspired by the sudden appearance of Obie's coo ies in my HFS, but finding them way too sweet, I made my own reduced-fat coo ies last night. Posted by cgibas@cysteine.ncsa.uiuc.edu (Cynthia Gibas) to the Fatfree Digest [Volume 16 Issue 7] Mar. 11, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Corn Pone Recipe By : Deb Steelman Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/2 pound pinto beans -- coo ed 1/2 cup onion -- chopped crust: 1/2 cup cornmeal 1/2 cup flour, all-purpose 1 1/2 teaspoons ba ing powder 1/4 teaspoon salt 1/2 cup nonfat yogurt 1/4 cup water 1 teaspoon sugar 1/2 teaspoon cayenne Soa pinto beans over night. Bring to boil, reduce heat and coo until beans are tender. Coo onions in veggie broth or wine. Combine with beans. Place in casserole dish. For the crust, mix together the cornmeal, flour, ba ing powder, and salt. Gradually add the yogurt and water, then mix until smooth. Stir the sugar and cayenne into the batter. Pour onto the bean and onions. Coo in 350 degree oven until the top is bubbling and the crust is just beginning to brown at the edges.
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Corn Tortillas Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 1/2 cups fine cornmeal 2 tablespoons soy flour 1 cup whole wheat pastry flour 1 teaspoon salt -----add slowly----1 cup cold water (approx.) Mix and nead the dough a little. Divide into 6 equal parts. Roll each portion very thin on floured board or between waxed paper. Ba e on hot ungreased iron grill. Flip over and brown other side. (Heavy s illet may be used). The author also recommends using these as pizza bases, or filling them with tofu and tomato sauce and ba ing, Posted by Lois Patterson <lpat@unixg.ubc.ca> to the Fatfree Digest [Volume 14 Issue 24] Jan. 24, 1995. :This recipe is from _Ten Talents_ by Rosalie Hurd: H Mix the following dry ingredients Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Couscous With Zucchini Recipe By : Serving Size : 1 Categories : Preparation Time :0:00
1 2 cups
Bring stoc , onion & zucchini to a boil, simmer 15 or 20 minutes. Add couscous. Turn off heat. Let stand 5 or 10 minutes. 2 as main dish or 4 to 6 as side dish P.s. this is pretty basic, use your favorite veggies, mushrooms, carrots, green beans, anything. You can't go wrong. Quic and easy Posted to fatfree Digest Thu, 15 Jul 93 11:11:36 by Jan Gordon <jagordon@AGSM.UCLA.EDU> Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Cranberry Muffins (Ovo Lacto) Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/2 cup pitted prunes 2 tablespoons water 1 1/3 cups unbleached all-purpose flour 1 cup old-fashioned rolled oats 3/4 cup sugar 1 teaspoon ba ing powder 1 teaspoon ba ing soda 1/4 teaspoon salt (optional) 1/2 cup s im mil 1 teaspoon vanilla extract 2 egg whites -- lightly beaten 1/2 cup whole cranberries -- fresh or frozen 1. Preheat oven to 375 degrees.
Amount -------3 1 3
Measure -----------small small cups
Ingredient -- Preparation Method -------------------------------zucchini sliced onion -- sliced veggie stoc or soy veggie chic en flavor your favorite seasonings (curry -- garlic or Mrs. dash) couscous
2. Place prunes and water in a food processor or blender and puree. 3. Combine flour, oats, sugar, ba ing powder, ba ing soda, and salt in a bowl. 4. In a separate bowl, mix together the prune puree, mil , vanilla, egg whites, and cranberries. 5. Stir the wet ingredients into the dry ingredients until the dry ingredients are moistened. 6. Transfer batter to nonstic or paper-lined muffin cups, or to muffin cups lightly sprayed with vegetable coo ing spray. Ba e for 18 minutes or until muffin tops are lightly browned and a wooden toothpic inserted into the middle of a muffin comes out clean. Yield: 12 small or 6 large muffins (2 small muffins or 1 large muffin each) Preparation: 20 minutes. Coo ing time: 35 minutes Note: You can substitute 1/3 cup commercially prepared pureed prune baby food or prune butter (found in jam and jelly or ba ing section of your supermar et) for your prune puree. Calories per serving: 149Carbohydrates: 33 g Fat: .6 gDietary Fiber: 1.3 g Cholesterol: .2 mgSodium: 112 mg Protein: 3.7 g Posted by elly roddy < roddy@falcon.bgsu.edu> to the Fatfree Digest [Volume 14 Issue 28] Jan. 28, 1995. :from Sarah Schlesinger's 500 Fat Free Recipes: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Creamy Broccoli Soup (Lacto) Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3 cup(s) vegetable stoc 4 medium carrot -- chopped 1 cup(s) celery -- diced 1/2 cup(s) onion -- chopped
10
ounce
broccoli frozen -- 10
oz P g 1/2 Teaspoon(s) Salt 1/4 Teaspoon(s) Pepper 2 Cup(s) Mil s im 1/4 Cup(s) All purpose flour 6 Ounce(s) Cheddar, Healthy Choice FF Bring vegs to boil in stoc . Reduce heat and simmer for ten minutes. Mix mil and flour. Slowly add into soup. Heat to boiling, stirring constantly. Boil and stir for 1 minute. remove from heat. Ladle hot soup over cheese into four bowls. Nutritional Analysis - Calories 199, Total Fat (0.69 g ) Calories from Protein: 42 % Carbohydrate: 55 % Fat: 3 % Posted by t reider@census.gov (Tom Kreider) to the Fatfree Digest [Volume 14 Issue 22] Jan. 22, 1995. :Altered from original in New Choices - Betty Croc er: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Croc pot Barley Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cup brown rice 1 cup barley 6 carrots -- chun ed 1 onion -- chopped 1/2 pound mushrooms -- chopped 1 dash garlic spice blend 8 cups water 1 bragg's aminos to taste put a lid on it and coo on low overnight. In the AM I added a dash of Bragg's Aminos for the saltiness I wanted. It was really good and my spouse had seconds. There is enough left for at least one more brea fast for two.
Source: I bought Mary McDougall coo boo grains.
II and adapted this recipe for
Posted to Fatfree Digest Tue, 10 Aug 93 13:54:57 By Jan Gordon <jagordon@AGSM.UCLA.EDU> Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Crunchy Fruit Crumble Recipe By : Jennifer_Kay@IUS5.IUS.CS.CMU.EDU Serving Size : 6 Preparation Time :0:45 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------topping 1 cup oatmeal 1 cup brown sugar 1/2 cup flour 1 teaspoon cinnamon 1/4 cup apple juice, frozen concentrate -- defrosted frozen fruit Fill a ba ing dish about an inch high with frozen fruit (peaches, rhubarb, strawberries, and blac berries for example). Defrost and leave the liquid in there. Mix together other ingredients, and drizzle into the mixture the Apple juice concentrate, stirring until the mixture forms small clumps. Put resulting mixture on top of fruit and ba e at about 1/2 hour at 350 degrees F.
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Cup Of Vegetable Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/3 cup dried vegetable fla es (any combination of tomatoes peas, onions, broccoli zucchini, celery -- carrots) 1 tablespoon bulgur wheat 1 tablespoon small pasta 1/4 teaspoon dried parsley 1/4 teaspoon dried basil 1 pinch garlic powder 1 pinch onion powder 1 salt and pepper to taste 2 cups boiling hot broth Place dried vegetable in a blender and whirl til they are the size of small peas. Measure out 1/3 cup, use the rest some other time. Put this and the other ingredients in a thermos. Pour boiling broth over and let sit. Source: at lunch I happened to pic up a dehydrator and there was a recipe for something li e that in the instruction boo let. Posted by Christel=Reeve%SQA%Banyan@magnolia.banyan.com to the Fatfree Digest [Volume 16 Issue 26] Mar. 30, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Curried Bean Sandwich Spread (Mcdougall) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ --------------------------------
3/4 cup 1 1 1 1/2 1 2 1/2 1/2 1 3 cup cup teaspoons teaspoon tablespoon cups
water onion -- finely chopped diced celery green pepper -- diced diced carrot garlic cloves curry powder ground cumin soy sauce coo ed white beans
Place water in saucepan and add all the vegetables and the garlic. Coo , stirring occasionally, for 15 minutes. Stir in the spices and soy sauce, mix well. Remove from heat. Add beans, mix well. Place mixture in food processor and process briefly until chopped but not pureed. Chill. Posted by Timo <tbraam@census.gov> to the Fatfree Digest [Volume 14 Issue 27] Jan. 27, 1995. :From the _New McDougall Coo boo _: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Curried Rice With Lentils Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 fatfree broth or water (replaces the 1-2 tbsps. oil to saute with) 3/4 cup dried lentils 1/2 onion -- chopped 3 cloves garlic -- minced or put through a press 1/4 teaspoon ground ginger 1/2 teaspoon turmeric 2 teaspoons curry powder -- (2 to 3) to taste 1 cup brown rice 4 cups water
2 1 1/2 cup 1/4 cup 1 2 1 large medium cup 1/4 cup
fatfree vegetable cubes salt to taste raisins or currants sunflower seeds (use less or omit to lower fat) , tart apple -- or -- diced -----garnish----plain/lowfat yogurt raisins or chutney
Heat the fatfree broth/water in a heavy-bottomed soup pot, 2-quart saucepan, or Dutch oven and saute the onion with 1 clove of the garlic until it begins to turn translucent. Add the ginger, turmeric, and curry powder and saute for a few minutes longer. Add more broth/water, if necessary, and the rice, and saute for 2 minutes. Add the lentils, water, bouillon cubes, remaining garlic, raisins, and sunflower seeds and bring to a boil. Cover, reduce the heat, and simmer for 25 mins. Add the apples and simmer, covered, for another 10 to 15 minutes, or until the water is absorbed. Serve topped with yogurt and the additional raisins. Source: This is a recipe ta en from the boo 'Fast Vegetarian Feasts' by Martha Rose Schulman. Posted by Tabatha.wnin@smtp.usi.edu (Tabatha) to the Fatfree Digest [Volume 16 Issue 8] Mar. 12, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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De-Gassing Beans Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 text file Here's a method for de-gassing dried beans that seems to wor . It's from the new boo Fat Free, Flavor Full by Dr. Gabe Mir in and Diana Rich. "Put the beans in a large pot and cover them with water. Bring them to a boil and ta e them off the heat. This brea s the capsules surrounding the
beans and allows stachyose, verbascose and raffinose, the gas-causing sugars, to escape into the water. Stir a couple of tablespoons of ba ing soda into the water and let the beans soa overnight. Drain the soa ing water off the beans and rinse them several times. (If you eat the soa ing liquid, you will cause unbelievable discomfort for yourself and those around you.)" Then you coo 'em and eat 'em. End of story, so to spea . I've used this method with pinto beans, but rarely soa them for more than 4 hours (because when I'm hungry for beans I want them today, not tomorrow). I've found it better than Beano, but of course your mileage may vary. Source: Summarized from _Fat Free, Flavor Full_, Dr. Gabe Mir in & Diana Rich. Posted by paul.bar er@tcs.wap.org (Paul Bar er) to the Fatfree Digest [Volume 16 Issue 19] Mar. 23, 1995.
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Deb's Hummus Sandwiches Recipe By : Deb Steelman Serving Size : 4 Preparation Time :0:10 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 pita bread, whole-wheat 1/2 cup hummus (home-made) 1/2 cup pic led red onions 2 cups mixed salad greens 1/2 red bell pepper -- chopped Cut Pita Loaves in half. Spread hummus equally on the insides of all four pieces of pita. Divide the remaining ingredients equally among the four sandwiches.
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Dr. Ba er's Fiber Muffins Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cups all-bran extra fiber 1 1/4 cups orange juice 1/2 cup prune butter * 1/2 cup brown sugar 2 egg whites 4 teaspoons psyllium 1/2 cup raisins 1 1/4 cups whole wheat flour 1/2 teaspoon ba ing soda 2 teaspoons ba ing powder 1 teaspoon cinnamon 6 prunes (for prune butter) 1/3 cup water (for prune butter) 2 tablespoons wheat germ Preheat Oven to 400 degrees Spray Muffin Pan with quic spray of Pam and add 1/2 teaspoon Wheat Germ to each muffin tin. Sha e pan so bottom of each tin is covered. Puree prunes and water in blender to ma e prune butter. 1. Combine All-Bran Extra Fiber with Orange Juice, Egg Whites, Sugar, Psyllium, and raisins. Let stand for 10 minutes or so. 2. Combine Flour, soda, ba ing powder, and cinnamon. 3. Fold dry ingredients into All-Bran mixture. Blend until all dry ingredients are moist. 4. Fill 12 muffin tins with batter. Tins will be very full. 5. Ba e at 400 degrees for 20 minutes. Each muffin contains approximately: 136 calories, 3gr. protein, 36 gr. carbohydrates, 104 mg. sodium, 8gr. fiber, and less than 1 gr. of fat. Pretty tasty muffins! Posted by Rose Geiger to the Fatfree Digest [Volume 14 Issue 30] Jan. 30, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Easy Cabbage Casserole Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/2 cut up a head of cabbage (or more) 1 handful or two of rice 1 some tomato sauce -- tomato paste -- and/or canned tomatoes (crushed or diced--not whole) 1/2 head cabbage 1 some more rice 1 some more tomato 1 chopped onion and garlic 1 seasonings to taste Let it simmer for a couple of hours, stirring occasionally. Or, put the whole thing in the croc pot on low in the morning and it'll be ready for dinner. Source: My mom taught me [how to] ma e this. Posted by "gayle statman" <gayle_statman@ dc.com> to the Fatfree Digest [Volume 16 Issue 14] Mar. 18, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Easy Salad Recipe Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cucumber -- diced small 1 green pepper -- diced small 2 bananas -- thinly sliced 2 oranges -- peeled and cut into sm Wedges 1 c Plain nonfat yogurt Mix and serve. (yes that's it!) Posted by ai o@epoch.com (Ai o Pin os i) to the Fatfree Digest [Volume 14 Issue 31] Jan. 31, 1995. :This salad is also from 500 Fatfree Recipes: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Eggplant In Tomato-Wine Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 + cups dry pasta shells (i used small shells) 1/3 water 1/4 cup vinegar (favorite flavor -- i used white) 1 large eggplant -- peeled and cubed 1 small red onion -- chopped 1/2 cup mushrooms -- (1/2 to 1) chopped 1 green pepper -- chopped
2 1 10 4 1
1/2 cup tablespoons medium ounces tablespoons 1/8 tsp 1/4 cup
chopped chives finely chopped/minced garlic tomato -- chopped tomato sauce oregano (adjust -- start w/3 also try italian herbs) salt (taste) -- (1/8 to 1/2) ground pepper (fresh best) red wine
Coo pasta shells. While coo ing pasta heat a large s illet with the water and vinegar. When getting hot add the cubed eggplant, onion, chives, garlic, green peppers, and mushrooms. Saute till soft (I sauteed at fairly high heat for about 15-20 minutes stirring a lot. I li e eggplant to be pretty). When done add to the pasta along with the tomato sauce, oregano, salt, pepper and red wine. stir and heat gently (on low). This was actually fairly easy to ma e, the only time consuming part was peeling the eggplant and chopping veggies. Posted to the Fatfree Digest Tue, 21 Dec 93 08:38:04 By jf_adams@unhf.unh.edu (Jonathan Adams - UNH Graduate School) Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Eggplant Ole (Adapted) Recipe By : The Meatless Gourmet (Bobbie Hinman) Serving Size : 6 Preparation Time :0:45 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 medium eggplant -- cubed 1/2" 2 tablespoons water 2 cups tomatoes -- chopped 4 ounces green chiles -- chopped 3 cloves garlic -- crushed 1/2 cup onion -- chopped 1/2 teaspoon cumin 1/2 teaspoon chili powder 1/2 teaspoon oregano 1/4 teaspoon salt 1/8 teaspoon pepper
1/2 cup 1/2 cup 2
cheddar cheese, nonfat mozzarella cheese, fat free bread slices -- cubed
Preheat oven to 375 degrees. Lightly spray 1 1/2 quart casserole with Pam. In a large non-stic s illet, saute onion, garlic and eggplant. Coo , stirring frequently, 10 minutes. Remove from heat. Add remaining ingredients, mix well. Spoon mixture into prepared casserole. Ba e covered 30 minutes.
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Eggplants With Raisin-Couscous Stuffing Recipe By : Reader's Digest-One Dish Meals, the Easy Way (adapted) Serving Size : 4 Preparation Time :1:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 medium eggplants -- halved lengthwise 1/2 cup couscous -- or rice 1 1/2 cups chic peas, coo ed -- drained and rinsed 1 1/4 cups cherry tomatoes -- halved 1 cup nonfat yogurt 4 ounces nonfat cottage cheese 1/2 cup raisins 1/4 cup fresh basil -- minced 1/2 teaspoon salt 1/4 teaspoon blac pepper Preheat the oven to 400 Degrees F. Pric the eggplant s ins with a for , then warp each half in foil. Place on a ba ing sheet and ba e for 25 minutes or until soft; cool until easy to handle. Meanwhile, prepare the couscous according to pac age directions. Mix the couscous, chic peas, cherry tomatoes, youghurt, cheese, raisins, basil, salt, and pepper in a large bowl. With a spoon, gently scoop out the eggplant flesh, leaving the shells intact. Chop the flesh coarsely and stir into the couscous mixture. Mound into the eggplant shells. Arrange the stuffed eggplants in an ungreased 13" x 9" x 2" ba ing pan, and ba e uncovered for 15 minutes our until piping hot.
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Fat Free Grilling A La Paul Prudhomme Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 vegetables 1 balsamic vinegar 1 onions 1 garlic 1 tamari sauce 1 cajun spices 1 tomato sauce 1 broth 1 corn starch I saw Paul Prudhomme, the Cajun coo , on a "Home" show this wee end. He said the secret to coo ing without fat is to have the non-stic pan *HOT* when you put the vegetables in to start coo ing. He recommended the pan be at 350 degrees and he had a special flat, circular thermometer that he lays in the pan to chec the temperature. Has anyone used one of these thermometers??? How did it wor ? Paul's technique for coo ing was also very interesting. He started by browning sliced peppers (yellow and red) and carrots in the hot pan. He later added more of the same vegetables so that they would be less coo ed and have a different flavor. He said this added to the complexity of flavors in the dish. He also added spices (Cajun of course) at each level of coo ing. After he coo ed the vegetables, he added 1/4 cup of balsamic vinegar and 1/4 cup of tamari and coo ed that down. He later added broth, tomato sauce and corn starch... and more spices. I thin he also put in onions and garlic at the same time as the vinegar and tamari. Posted by Mary E Fernquist <M-FERN1@vm1.spcs.umn.edu> to the Fatfree Digest [Volume 16 Issue 10] Mar. 14, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Fat Substitutes Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------***** NONE ***** FAT SUBSTITUTES. One of the big problems for Vegetarian Very Low Fat coo ing is how to remove oil and other fats from recipes to adapt them to your new coo ing style. Here are a list of substitutions we collected from a variety of locations. 1. 1 egg You can use 2 egg whites instead of one egg. 2. 3 tablespoons oil (1.2. oz.wt.) You can use 3 tablespoons of applesauce (in ba ing). 3. Substitute Corn Syrup. ( light ) in any recipe calling for butter. The result is a much lighter muffin. 4. FAT SUBSTITUTE: > > 6 ounces prunes > 1 cup water > 2 tsp. vanilla 5. I use tofu in ba ed goods in place of the oil. It adds moisture & protein without much fat. There is no taste to spea of and the consistency is a little heavy, but with some experimenting I'm sure you can find the right amount. My ids (20 & 23) don't even now it's there, and I have a hard time getting them to eat tofu, because it sounds too healthy. 6. substitute in fat free cream cheese for the butter (suggested in a fudge recipe). 7. > While eying in some of my ancient recipes to MasterCoo the other day, I >came across this interesting substitution -- a rice puree substitute for >oil in salad dressings. >It is prepared by coo ing 1/2 cup rice in 4 cups water till very soft >(45 minutes, as I recall), then pureeing it in a blender or food processor. >Supposedly, the bland flavor blends well with other dressing ingredients, and >the puree also holds herbs and spices in suspension. No specific substitution >quantities were given; the author advised experimentation.
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Fat-Free Fudge Brownies Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/2 cup whole wheat flour 1/4 cup unbleached flour 1 cup sugar 1/4 teaspoon salt 1/3 cup unsweetened applesauce 3 egg whites or equivalent 1 teaspoon vanilla Combine dry ingredients. Combine wet ingredients. Combine wet and dry ingredients. Pour into an 8x8 in pan sprayed lightly with nonstic coo ing spray. Ba e at 325 F. for 23-25 min., or just until the edges are firm and the center is set. (It too 30 min. in my oven, but I live at 6000 ft.) COOL TO ROOM TEMPERATURE and cut into squares. Posted by morma er@rmii.com to the Fatfree Digest [Volume 14 Issue 31] Jan. 31, 1995. y :adapted from SECRETS OF FAT-FREE BAKING by Sandra Woodruff: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Fatfree 3 Bean Salad Recipe By :
Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 pound fresh green beans -- 1" 1 piece -- steamed until tender & cooled 1 15 oz can garbanzos -- (15 to 16) 1 15 oz can idney beans -- (15 to 16) 1 large red onion -- coarsely chopped 1/2 cup seasoned rice vinegar Combine all ingredients in a sealed plastic container and sha e well. Let sit in fridge overnight, gets better with age, up to 10 days in the fridge. Posted by Judy.Mingram@west.sun.com (Judy Mingram - SunSelect) to the Fatfree Digest [Volume 16 Issue 3] Mar. 7, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Fatfree Products Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------***** NONE ***** FAT-FREE PRODUCTS The following is a list of Fat-Free grocery items that we li e. These are readily available in Milwau ee area grocery stores, and we use most of them a lot. Heathy Choice Pasta Sauces - Fat free, low salt, and delicious. Definitely saves time over coo ing your own sauce. Having these on hand allows you to ma e a very quic spaghetti dinner when pressed. Available at almost all area stores (although different stores seem to have different varieties).
Henri's Fat-Free Salad Dressings - No oil, and also no aftertaste. The Honey-Dijon is our favorite. French and Italian are also very good. Also available in almost all area stores. Heathy Choice Fat-Free Grated Cheeses - Cheddar and Mozzarella. It tastes o in recipes that call for cheese, but I don't thin I'd try eating it. Doesn't melt too well. Old El Paso Fat-Free Refried Beans - Warm these Flour Tortillas (also pretty easy to find), add fat free cheese, and you have great burritos in feeling a little more industrious, coo up some peppers, too. up, put them on Fat-Free taco sauce and a little a hurry. If you are onions, garlic, and
Health Valley Products - Soups, Chili, Crac ers. Most Fat-Free or extremely low fat, and very good. Often found in the "diet" sections of grocery stores, or in Health food stores. Haagen-Daas Chocolate Sorbet - A truly excellent Fat-Free chocolate dessert. Boca Burgers - Original Recipe is Fat Free. And they taste amazingly li e charcoal-grilled hamburgers (especially if you tend to add etchup, onions, mustard, relish, etc to your burgers). Available in some pic'n'saves, reliably available at health food stores, li e Health Hut in Broo field. However, at about $4.00 for 4 burgers, We don't plan on having them too much. We are starting to lose our taste for burgers, anyway. Qua er Oats Rice Ca es - Fat-Free, Low Calorie Snac (and sometimes you HAVE to have a snac ). Lots of flavors. Our favorite is Caramel Corn. Mori-Nu Lite Sil en Tofu - This too us forever to find. Tofu is great stuff, but relatively high in fat. This stuff is only 1 gram of fat per serving. The only place we have found this is the Health Hut in Broo field (But its hard to find. Its up high in the third aisle east.) Eggo Special K Waffles - Great frozen waffles, fat free. Available almost everywhere. Pepperidge Farm Fat-Free Brownies - Sometimes, you just HAVE to have a brownie......
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Fatfree White Sauce Recipe By :
Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cups soy or rice mil 1 tablespoon soy sauce 1/2 tablespoon parsley patch seasoning 1/4 teaspoon garlic powder 2 tablespoons cornstarch Heat 1 1/2 cups soy or rice mil , add soy sauce and seasonings. Mix the cornstarch with the remaining mil and add to the pot, stirring constantly. It should thic en quic ly. Coo on low heat about few minutes, stirring. It holds well if the rest of dinner isn't quite ready. The McDougall recipe puts the cornstarch in 1/4 cup water, but for a gravy you don't need the extra liquid. Source: Modified from the McDougall recipe boo . Posted by elinorl@mcn.org (Elinor Lindheimer) to the Fatfree Digest [Volume 16 Issue 24] Mar. 28, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Ff Baba Ghanoush Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 medium eggplants 2 tablespoons lime or lemon juice 2 cloves crushed garlic -- (2 to 5) (to taste) 1/4 teaspoon cumin salt to taste pierce the eggplants and roast, whole, in a 350 oven until they collapse and the s ins are turning crispy. scoop out the eggplant flesh into a
blender. add remaining ingredients except salt. puree until completely smooth and fluffy. taste, add salt and blend again until you li e it. Posted by Libby <eac9m@poe.acc.virginia.edu> to the Fatfree Digest [Volume 14 Issue 27] Jan. 27, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Ff Hummus/Eggplant Recipes Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------***** NONE ***** x Garbanzo beans x Eggplant x Lemon (1 juiced) x Garlic (6 cloves) For fatfree hummus, I soa and coo garbanzo beans, 1/2 to 1 pound depending on what you want. I ba e one whole eggplant in the oven until the s in is blac and the flesh is soft. Cool and peel the eggplant, blend in the food processor or blender with the garbanzo beans, adding the juice of one lemon, a couple or six cloves of garlic and salt to taste. Blend it all up until smooth. Yuuummy. Posted by jrg14@cornell.edu (Janice R. Gordon) to the Fatfree Digest [Volume 14 Issue 28] Jan. 28, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Fit In Your Pants, Eggplants (Vegan) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3/4 pound eggplant -- peeled and cut in 1 cubes 1/2 cup onion -- chopped 3 cloves garlic 1 1/4 cups veg. broth (i use "chic en" flavor) 1/2 cup rice 1/2 teaspoon thyme 1 bay leaf 1/4 teaspoon cayenne pepper or pepper fla es 1 cup crushed tomatoes pepper to taste Saute onions and garlic in 1/4 cup of broth until wilted. Add eggplant and pep per and mix. Coo for about 5 minutes. Add the rest of the ingredients and coo c overed until the rice is done (stir occasionally). Remove the bay leaf. This recipe really holds in the heat so let it cool in the pan for a while. Enjoy *Note: Some types of rice require different water/rice ratios. Adjust the bro th and rice quantities accordingly. You may need to add a little more broth or water during the coo ing process. I thin the eggplant soa s some of it up. Posted by Roni.Gildenston@corp.sun.com (Roni Gildenston) to the Fatfree Digest [Volume 14 Issue 20] Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Foil Dinners Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 onion sliced 1 bell pepper sliced 1 zucchini sliced 3 carrots sliced -- (3 to 4) 6 mushrooms 6 small red potatoes cubed (large) 1 falafel mix 1 any seasoning you li e (i li e cayenne and blac pepper) Start charcoals. Mix the falafel per instructions. Cut all vegetables. When falafel is ready, get a piece of foil big enough to fit all the ingredients. (You'll now how big after you do your first one!) Put shiny side in. (I don't now why, just do it!) Put some falafel mix in the middle, shape li e an oblong pattie. Put some of each vegetable on top, watch for carrots that li e to roll off. :-) Sprin le lots of seasoning. Now the tric y part, closing the foil. You ma e a boat and ta e the long sides, put them together and roll a couple of times (as many as you can). You then ta e the ends and roll them upwards as far as you can. I ta e another piece of foil and wrap it again the same way in the same direction. You want to do it in such a way that no juice or steam can escape. Do this until you are out of food. I made six good sized dinners with falafel and 2 with just vegetables. I probably used between 1.5 and 2 cups of falafel mix. Put foil dinners on coals, ma ing sure there are no flames. After about 15 minutes, you can flip the dinners. When you start to smell the food, it probably is done. You really need to just ma e sure the vegetables are coo ed. You can chec a dinner at any time and just close it bac up if it's not ready. This is a really great dinner. Serve with bread if you have it. I li e to put picante sauce on mine. Source: I changed a recipe that a friend made for us before I became a vegetarian. Posted by dwahl@aries.uthscsa.edu (Denise Wahl) to the Fatfree Digest [Volume 16 Issue 17] Mar. 21, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Freezer Coleslaw Recipe By : ? Serving Size : 8 Preparation Time :1:30 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3 pounds cabbage head -- shredded 1/2 green pepper -- chopped 1/2 cup carrot -- shredded 1 small onion -- chopped 1 teaspoon salt dressing 1 cup sugar 1 cup vinegar 1/4 cup water 1 teaspoon salt 1/2 teaspoon celery seed 1/2 teaspoon mustard seed In a large bowl, combine the first five ingredients. Let stand 1 hour. Drain. Bring all dressing ingredients to a boil; simmer 2-3 minutes. Cool. Pour over cabbage. Pac in freezer containers; freeze. Yield: about 4 pints.
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Freezing Herbs Recipe By : Serving Size : 1 Categories : Amount Measure Preparation Time :0:00 Ingredient -- Preparation Method
-------- ------------ -------------------------------none The best guide I've seen to freezing, drying, canning, and otherwise preserving all manner of foods is _Stoc ing Up_ by Carol Hupping: In it is excellent advice on freezing fresh herbs for later use. Basically, you should blanch the herbs for a few seconds before freezing. The Rodale Food Center did some testing, comparing herbs blanched before freezing and those not. Here were some of the results: BASIL: Basil frozen raw dar ened to a drab grayish-green and turned somewhat bitter, losing much of its lovely aroma. But when it was blanched in water before freezing, it stayed green (although dar er than when fresh) and was flavorful and aromatic. Surprisingly, steam blanching was not as successful. DILL: The blanched sample was far superior to the raw, frozen one: It was more tender, brighter green, and more flavorful. Instructions for freezing fresh herbs are to: 1. Wash if visibly dirty 2. Hold by stems with tongs and dip into boiling water briefly, swishing around. Remove when color brightens. 3. Cool by holding under cold running water and blotting dry with towels or let them air cool. 4. Remove stems and either leave whole or chop 5. Lay out flat on waxed paper, roll up or fold paper if you have a small freezer. You want to freeze the herbs so they are not touching each other. 6. Freeze. Can be used frozen or thawed in fridge for a wee . Alternatively, you can freeze herbs into ice cubes. Remove stems and chop, place in trays, cover with water, and freeze. You can use pre-blanched herbs or just pour boiling water into the trays over the herbs. These herbed cubes can be used later when you are preparing stoups, just throw a frozen cube or two into the soup. The boo says that while frozen herbs won't taste or loo quite li e fresh ones, most will come very close. Posted by artemis@netcom.com (Michelle Dic ) to the Fatfree Digest [Volume 14 Issue 24] Jan. 24, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Fresh Tomatillo Salsa Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ ------------------------------------all quantities approximate----8 tomatillos depending -- (8 to 16) on size. 12 chiles (2_serranos + 2 _jalapenos + 8_piquins) i typically use the serranos and jalapenos green and the piquins red. 4 cloves garlic 1 small onion, really small -- or half 1 medium onion. 1/2 teaspoon salt 1/4 cup cilantro Roast above ingredients in a[n oil-free] cast iron pan, turning occasionally. Leave hus s on tomatillos while you roast 'em. The hus s will be nicely blac ened, the s ins translucent, and the fruits soft when they're done. [Let me add: the goal is to blac en the s in while doing the least tomatillo-exploding that you can. That way they don't lose juice into the pan, that burns and smells sometimes. That means moving them around the pan as they roast.] Put roasted vegetables in food processor with: Salt 1/2 Teaspoon Cilantro 1/4 Cup and process briefly. Transfer to a pot, and coo the mixture for 5 minutes. [This dar ens it up a bit, and mellows the flavors. It tastes too raw otherwise.] Source: Actually, my husband is the green-salsa preparer, so I sent him e-mail at wor , requesting the recipe. Here's the (slightly edited) reply Posted by Cindy_Bloch@transarc.com to the Fatfree Digest [Volume 16 Issue 25] Mar. 29, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Frozen Bouillon Cubes Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cups homemade vegetable stoc 1/2 cup dry white wine, vermouth -- or sherry 1 bay leaf 2 shallots -- chopped Combine all ingredients and simmer until reduced to 1 cup. Remove bay leaf and shallots. Pour liquid into ice cube trays and freeze. After frozen, store in zip-loc bags in freezer. Posted by Michelle Dic <artemis> to the Fatfree Digest [Volume 14 Issue 22] Jan. 22, 1995. :This is a recipe adapted from Harriet Roth's _Deliciously Low_: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Fruit Pudding (Lacto) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ ------------------------------------filling----1 large coo ing apple (would wor fine with a dessert apple) 1 250 gram pac of ready-to-eat prunes 4 tablespoons sugar 1 cup water 1 teaspoon lemon juice
2 1
Ta e a pan that can go from stove to table; I have an 8-inch diameter enameled steel casserole that wor s well. Peel, core, and slice the apple. Place it in the pan with the prunes, sugar, water, and lemon juice. Bring it to a boil. While it is heating, sift the flour with ba ing powder and salt, then stir in the mil and apple sauce. Drop the mixture by teaspoonfuls onto the hot fruit, then sprin le with the remaining tablespoonful of sugar. Cover the pan and simmer for 15 mins. Serve hot. Posted by williams@vmar .co.u (Pete Williams) to the Fatfree Digest [Volume 14 Issue 5] Jan. 5, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Fruit Smoothies Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 large can diced pineapples in their own juice 1 cup finely sliced strawberries 1 crushed ice as you wish (i li e 3or4cups) Put all ingredients in the blender and blend on high for 3 to 4 minutes or until smooth. I use this recipe almost every other day substituting all different types of fruit. Try it first thing in the morning, it is a
2 1
3/4 cup teaspoons pinch 1/3 cup tablespoons tablespoon
-----topping----flour ba ing powder salt s immed mil -- or substitute apple sauce sugar
great pic - me - up!! Source: original Posted by staford@O way.o state.edu (Shelli Stafford) to the Fatfree Digest [Volume 16 Issue 11] Mar. 15, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Garden Burgers Recipe By : Sarah Schlesinger, 500 fat-free recipes Serving Size : 6 Preparation Time :0:45 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/4 cup water 1/2 cup tomato -- chopped 1/2 cup red bell pepper -- finely chopped 1/2 cup green bell pepper -- finely chopped 1/2 cup zucchini -- finely chopped 1 cup onion -- finely chopped 1/2 cup peas 1/2 cup corn 1/2 teaspoon thyme 3 large potato -- coo ed and peeled 3 egg whites -- lightly beaten 1/4 cup s im mil 1 cup bread crumbs -- whole-grain, nonfat Heat water in large non-stic s illet over medium heat. Add tomatoes, red pepper, green pepper, celery, zucchini, and onions. Coo and stir for 10 minutes, or until vegetables are tender. Drain vegetables. Stir in peas, corn, and thyme. Mash the coo ed potatoes in a large bowl. Stir in egg whites and s im mil . Stir potato mixture into vegetable mixture and shape into 12 burgers. Place crumbs in shallow bowl, dip burger in crumbs to coat. Brown burgers in a non-stic s illet, or in a s illet sprayed lightly with vegetable coo ing spray, for 5 mintues. Turn and saute for 5 minutes more.
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Garlic Bean Soup Recipe By : USA WEEKEND MAGAZINE APRIL 2, 1995 Serving Size : 6 Preparation Time :0:30 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cups vegetable broth 8 garlic cloves -- peeled 1 onion -- chopped 4 cups white beans, coo ed Put broth, garlic, and onion in large bowl; cover. Microwave for 20 minutes or until vegetables are soft. Transfer to a blender or food processor, add half the beans and puree. Return soup to bowl. Add remaining beans and microwave 5 minutes or until beans are heated through.
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Garlic Bread Recipe By : Olive McFarlane Serving Size : 8 Preparation Time :0:30 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 1/2 tablespoons garlic -- minced 3/4 cup hot water 2 pac ets butter buds 1/2 french bread loaf ***optional** 6 tablespoons tomato -- chopped and seeded 1 pinch rosemary -- chopped 1 pinch oregano or basil -- chopped Preheat oven to 350 degrees. Bring the garlic and water to a boil. Simmer for 5 to 10 minutes. Turn off the heat and whis in Butter Buds. Pour or spoon the garlic stoc over the sliced bread. If desired, distribute the tomato and herbs over the bread. Wrap the bread in foil and ba e for about ten minutes. Open the foil and broil for about one minute more until the desired warmth or crispness.
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Garlic Lover's Lentil Soup Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 tablespoon broth or water 1/4 cup coarsely chopped garlic 2 cups thinly sliced lee s (white and light green parts) or coarsely chopped onions 2 large carrots -- halved lengthwise and cut into 1/4*inch slices 2 large celery ribs -- diced 1/2 pound fresh mushrooms -- halved (if small) or quartered
6 cups 1 1/4 teaspoons 1 teaspoon 2 large 1/4 teaspoon 2 large 1/2 cup 2 teaspoons
Heat broth in pressure coo er over medium-high heat. Add garlic, stirring continually, adding more water if necessary to eep from burning. After a minute or two, add lee s and continue coo ing, still stirring for another minute. Add the carrots, celery, mushrooms, lentils, boiling water, rosemary, thyme, bay leaves, and red pepper fla es. Loc lid in place. Over high heat, bring to a high pressure. Lower the heat just enough to maintain high pressure and coo for 7 minutes. Allow the pressure to come down naturally or use a quic -release method. Remove the lid, tilting it away from you to allow any excess steam to escape. If the lentils are not quite tender, either return to high pressure for a few more minutes or replace (but do not loc ) the lid and simmer until the lentils are done. Remove the bay leaves. Stir in the roasted red bell peppers, parsley, just enough vinegar to bring up the flavors, and salt and pepper to taste. Serves 6-8 Posted by artemis@netcom.com (Michelle Dic ) to the Fatfree Digest [Volume 14 Issue 21] Jan. 21, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com. :A recipe adapted from Lorna Sass's _Vegetarian Coo ing Under Pressure_: 1.807
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Garlic Mashed Taters (Lacto)
cups
dried lentils -- pic ed over and rinsed boiling water dried rosemary leaves dried thyme or marjoram leaves bay leaves crushed red pepper fla es red bell peppers, roasted seeded -- and diced minced fresh -- (1/2 to 3/4) parsley balsamic -- (2 to 3) vinegar salt and freshly ground pepper to taste
Recipe By : KSipes@SEIC.COM Serving Size : 2 Preparation Time :0:30 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 pound new potatoes -- unpeeled 3 cloves garlic -- peeled 4 tablespoons nonfat yogurt 3 tablespoons nonfat sour cream 1/8 teaspoon salt fresh gound blac pepper Place potatoes and garlic in pot with enough water to cover and coo until potatoes are tender. Drain and mash, then stir in yogurt, sour cream, and salt and pepper. The recipe actually called for light sour cream, and nutritional analysis was: 270 cals, 2 g. fat, 8 milligrams cholesterol, 185 milligrams sodium, 7 g. protein, 60 g. carbohydrate. Posted by KSipes@SEIC.COM to the Fatfree Digest [Volume 14 Issue 19] Jan. 19, 1995. :Phila. Inquirer, written by Marian Burros: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Ginger Snaps Recipe By : Serving Size : 24 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/4 cup apple butter (or other fat substitute) 1/2 cup molasses 1 1/2 cups whole wheat pastry flour 1 teaspoon ba ing powder 1/2 teaspoon ginger powder 1/2 teaspoon cinnamon 1/4 teaspoon ground cloves
Preheat oven to 375 degrees. Mix all ingredients and stir well. Form 2 dozen 1" round balls and place on a lightly sprayed coo ie sheet. Moisten the bottom of a drin glass (I use a sponge) and flatten each ball. Ba e for 12 to 15 minutes @ 375 degrees. (Ta en from "Simply Vegan" by Debra Wasserman...modified to remove fat) Posted by john.whitney@loebbs.com (John Whitney) to the Fatfree Digest [Volume 14 Issue 11] Jan. 11, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Glazed Cumin Carrots Recipe By : Bonnie Stern, Simply HeartSmart Coo ing Serving Size : 4 Preparation Time :0:25 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 pounds carrots -- sliced 1/4" thic 2 teaspoons vegetable oil 1 garlic clove -- minced 1 tablespoon ginger root -- chopped fine 1 1/2 teaspoons cumin 1 tablespoon honey 1 1/2 cups chic en broth -- or water Heat oil in deep s illet and add garlic and ginger,. Coo gently for 1 minute. Add cumin and coo for 30 seconds. Add carrots, honey, salt and stoc ., Coo over medium heat, uncovered, until all liquid evaporates and carrots are tender. If liquid evaporates before carrots are tender, simply add water. Taste and adjust seasonings if necessary
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Golden Broth Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 onion chopped 1 clove garlic 1/2 cup yellow split peas. 1/2 teaspoon turmeric 2 quarts hot water Put all ingredients in a large pot and simmer at least half an hour. Strain for a thin stoc or puree for a thic one (I haven't tried pureeing). Posted by "Susan J. Starr" <sjstarr@qvarsx.er.usgs.gov> to the Fatfree Digest [Volume 14 Issue 19] Jan. 19, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Golden Noodle Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ --------------------------------
2 1 1 1 1 1 1
quarts big handful rib cup cup cup teaspoon 1/2 cup
golden broth (follows) whole wheat bon noodles (or matzoh balls) diced celery diced potatoes diced carrots salt finely chopped parsley
Bring broth to a boil in a heavy pan. Add noodles, celery, potatoes, carrots and salt. Reduce heat and simmer gently until the vegetables are tender, about half an hour. Stir in parsley, adjust seasoning and serve. Ma es about 10 cups of soup. Posted by "Susan J. Starr" <sjstarr@qvarsx.er.usgs.gov> to the Fatfree Digest [Volume 14 Issue 19] Jan. 19, 1995. :This recipe is originally from Laurel's Kitchen: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Green Bean & New Potato Salad Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 small clove garlic 1 teaspoon tarragon vinegar 1/4 cup hellman's low fat mayo (1g_fat/tbs) 1 pound new potatoes (or other potatoes) 1 pound fresh green beans 1 salt and pepper to taste Mince garlic very finely and blend into mayo along with vinegar. Set aside to let flavors to blend. Scrub potatoes well and cut into 1-1 1/2" pieces. Place in steamer bas et and steam until just tender (10-15 min).
While the potatoes steam, trim ends off green beans and snap them in half. Rinse potatoes under cold water and place in strainer to cool while you steam the green beans just until crisp-tender (3-5 min). Rinse beans under cold water until cool and place in strainer to drain. Toss potatoes and beans with mayo mixture to coat and season with salt and pepper. You can chill this or just eat it at room temperature. I imagine some red, yellow or green bell pepper would also be good with this or maybe a little onion or celery. Posted by MAYFLIES@aol.com to the Fatfree Digest [Volume 16 Issue 27] Mar. 31, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Grilled Vegetable Sandwiches Recipe By : Rosie Daley (In the Kitchen with Rosie) Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -----------------------------------dressing----1 cup nonfat yogurt 3 tablespoons dijon mustard ground pepper -- to taste 2 tablespoons nonfat cottage cheese 1/8 teaspoon tabasco sauce 2 tablespoons shallot -- minced 1 clove garlic 1 teaspoon lemon juice ---filling---1 small eggplant -- sliced 1/4" thic 1 medium zucchini -- sliced 1/4" thic 1 medium yellow squash -- sliced 1/4" thic 1 red onion -- sliced 1/4" thic 3 teaspoons italian seasoning 1/8 teaspoon cayenne pepper coo ing oil spray 2 red bell peppers -- roasted 6 french rolls 1 large tomato
2 8 8
tablespoons
ground pepper jalapeno basil leaves arugula leaves
Preheat the broiler. Put all the dressing ingredients in a blender and mix at low speed until smooth. Set aside. Arrange the eggplant, yellow squash, zucchini and onion in a single layer on a coo ie sheet. Sprin le the Italian Seasoning and cayenne pepper over all of the rounds. Spray the vegetable oil over to coat lightly. Broil the vegetables for about 5 minutes, until brown. Turn the rounds over and brown the other side. Remove the coo ie sheet, leaving the broiler on. Third each of the roasted bell peppers. Cut each of the rolls in half lengthwise and scoop out the soft inner dough. Place them on the broiler rac and toast for about 2 minutes per side. Put a slice of tomato (or two) in the well at the bottom of each roll. Dust with blac pepper and jalapeno pepper. Evenly divide basil leaves, arugula leaves, read pepper on each role. Layer on slices of Eggplant, yellow squash, zucchini and onion. coat the inside of the remaining half of each roll with the dressing, and place it on top of the vegetables.
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Hearty Vegetable Stew - Vegetable Medley Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cups corn noodles 1/2 cup pinto, lima -- or white navy beans 1 tsp garlic powder 1/2 teaspoon sp salt 1 c frozen corn
1 1 2 2 1
c c c c
frozen sliced frozen frozen tomato
peas carrots broccoli string beans sauce
Soa beans in 2 cups of water for two hours. After two hours, drain water and boil beans, 1 tsp. garlic powder, and salt in at least 3 cups of water. Coo for 1 hour adding water as needed. When beans are coo ed, set aside. Bring 4 cups of water to a boil. Add corn noodles and carrots. When noodles and carrots are coo ed, drain and mix with coo ed beans, frozen corn, peas, broccoli, string beans, and garlic powder. Add enough tomato sauce to cover and simmer a couple more minutes until the sauce is hot. Posted by cscalzi@hi.com (Casey Scalzi) to the Fatfree Digest [Volume 16 Issue 26] Mar. 30, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com. 1.807
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Herbes De Provence French Bread Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 1/2 cups warm water 1 pac age dry yeast 2 tablespoons sugar 1 tablespoon salt 2 tablespoons herbes de provence 7 cups flour 1 egg white -- lightly beaten Stir the first five ingredients together to dissolve the yeast, sugar and salt. Stir in the flour. Knead 10 minutes. let rise, covered, until doubled in bul . Punch down, nead three or four times to remove air, then divide in four equal pieces. Shape each piece into a long loaf and place
in a well greased French bread pan; slash the top. Brush the loaves with the egg white and let rise until doubled. Ba e 10 minutes in an oven preheated to 400, then reduce the heat to 350 and ba e 20 minutes longer, or until the loaves sound hollow when tapped. Remove the loaves from the pans and cool on rac s. Wrap in aluminum foil and freeze if desired. Source: Mary Ann Miller, Jac sonville, Fl. The Herb Companion 12/94-1/95. Typed by Carolyn Shaw. Joell's notes: Your fav combination of dry herbs may be substituted for the herbes de provence for variety. Collected from Fido Coo ing Echoes 95 Reposted by joell@jolt.mpx.com.au (Joell Abbott) to the Fatfree Digest [Volume 16 Issue 10] Mar. 14, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
- - - - - - - - - - - - - - - - - NOTES : Your fav combination of dry herbs may be substituted for the herbes de provence for variety. Collected from Fido Coo ing Echoes 95 Reposted by joell@jolt.mpx.com.au (Joell Abbott) to the Fatfree Digest [Volume 16 Issue 10] Mar. 14, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
</DirT> </DirS> </RcpE> <RcpE name="Hopping John In A Pressure Coo er" author=""> <RTxt> <![CDATA[
Hopping John In A Pressure Coo er
Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cups brown basmati rice 1/2 cup wild rice 1/2 pound frozen blac -eyed peas 1 10 ounce ba frozen mustard greens 1 10 ounce ba frozen collard greens 5 1/2 cups water 1 teaspoon basil 1 teaspoon garlic powder 1 teaspoon to 1*t old bay seasoning 2 cans stewed tomatoes with liquid This is a variation of something my grandmother used to ma e with h*m hoc s. It's a long way from the original. This ma es approx. 5 qts., enough to freeze half or feed a crowd. Put the water in the coo er, turn burner to high. Stir in spices. Rinse rices and put in coo er. Throw in blac -eyed peas, greens, and stewed tomatoes. Bring to simmer with the top off, stirring occasionally, until frozen stuff has thawed somewhat and greens are separated. Loc the lid down, bring to high pressure. Coo at high pressure for 30 minutes, remove from heat and allow natural pressure release. Adjust seasoning if necessary. tabasco sauce is a must on the table. I use an 8-qt.coo er, cut recipe in half if you use a smaller coo er. Posted by "Anne.Cox" <20676AC@msu.edu> to the Fatfree Digest [Volume 14 Issue 18] Jan. 18. 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Hot And Sour Soup Recipe By : Serving Size : 1 Categories : Preparation Time :0:00
Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/3 cup 'vegetarian' -- (1/3 to 1/2) chic en stoc powder 1 quart water 10 slices fresh ginger 1/2 cup slivered seitan 2 ozs tofu -- cubed (2 to 3) 1/2 cup carrots -- julienne 1/2 cup napa cabbage -- julienne 1/2 cup dried blac mushroom slices soa ed & drained 1/2 cup sliced dried lily flower buds -- soa ed and drained 1/2 cup frozen baby peas -- rinsed and thawed 4 scallions -- whites thin sliced -- greens cut on thin diagonals -- 2 ept separate 2 t's rice vinegar (unseasoned) 1 tablespoon mirin 2 t's tamari 1/2 teaspoon fresh blac pepper 1 1/2 t's arrowroot 1/8 teaspoon crushed red pepper (or to taste) PROCEDURE. Cut and prepare all of the fresh and dried veggies, tofu and seitan. After the blac mushrooms and lily flowers have been soa ed and drained, cut them up so they are not too stringy. NOTE: AVAILABLE ONLY AT ASIAN GROCERY STORE **. Simmer the first 3 ingredients for one minute and then remove the ginger. Combine the last 6 ingredients in a bowl and mix. Add the carrots, chinese cabbage and blac mushrooms to the stoc and simmer for 2 minutes. Add everything else except the scallion greens and baby peas and simmer another 2 minutes. Be sure to recirculate the last 6 ingredients in the bowl to recirculate the arrowroot before adding to the soup. Add baby peas, adjust the seasonings and serve very hot in bowls. Garnish with scallion greens. My own note: After tasting this, I could not tell the difference between this and the chic en hot and sour served at the local Chinese Restaurants. Source: Than s to Robert Siegal the Friendly Gourmet, previously of Jump Start. Oriental Delights coo ing class. POB 6476, Santa Rosa, Ca 95406, (707) 573-0555. Posted by Barbara Zimmerman <barbara@crl.com> to the Fatfree Digest [Volume 1 Issue 34] Mar. 5, 1995.
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Hot Mushroom Pate/Dip Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 medium onion -- chopped fine 1 clove garlic 1 chillie, chopped -- to taste 1 t thyme -- (1 to 2) 1 pound mushrooms (large) chopped fine 2 tablespoons lemon juice 3/4 cup breadcrumbs In a large saucepan gently coo 1 MEDIUM ONION, chopped finely. Add 1 CLOVE OF GARLIC and CHOPPED CHILI (to taste, about 1 teaspoon)and 1-2 TEASPOONS OF DRIED THYME. Add 500g/ie. 1 pd. MUSHROOMS (preferably large ones) chopped finely and stir well . Cover and simmer until they are getting soft. Add 2 TABLESPOONS of LEMON JUICE and about 3/4 CUP BREADCRUMBS (pref. wholemeal).Coo a bit longer stirring constantly. Spoon into a dish and eat warm on bread or as a dip, or leave to cool in the fridge. It's great! Maree. Source: from Rosemary Stanton's excellent `The Good Gut Coo boo `. Posted by pronin@posgate.apana.org.au (M. Pronin) to the Fatfree Digest [Volume 16 Issue 6] Mar. 10, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Hummus (Home-Made) Recipe By : Donna Nicoletti from Reversing Heart Disease(Ornish) Serving Size : 4 Preparation Time :8:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cup chic peas -- dry 5 cups water 6 bay leaves -- or so 3/4 cup chopped onion 1 garlic clove 2/3 cup tomato puree 2 tablespoons lemon juice 3/4 teaspoon ground cumin 1/4 teaspoon papri a 1/8 teaspoon cayenne 1/4 teaspoon blac pepper 3/4 teaspoon salt Sort and rinse the chic -peas, then soa overnight in water. Drain them, then add 5 cups of water and bay leaves. Bring to a boil, then reduce the heat to medium and coo for approximately 1 1/2 hours, or until the beans are completely soft. When coo ed, drain the beans and puree until completely smooth in a food processor with the rest of the ingredients.
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Indian Lentil Sandwich Spread, Mcdougall Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ --------------------------------
Combine all ingredients in a small saucepan. Coo gently over low heat, stirring occasionally, fir 5 minutes to allow flavors to blend. Chill for one hour. Posted by Timo <tbraam@census.gov> to the Fatfree Digest [Volume 14 Issue 27] Jan. 27, 1995. :This is the recipe as it appears in the _New McDougall Coo boo _.: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Indian Potato Ca es (Vegan) Recipe By : Serving Size : 1 Preparation Time :0:15 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 large potatoes -- (2 to 3) 1 large onion -- chopped 2 cloves garlic -- chopped (2 to 3) 2 slices bread, crusts removed crumbled 1 tsp mild curry powder -- (1 to 2) 1 salt 1 dash non-stic spray Peel potatoes, cut into cubes and boil in water until tender. Mash (may want to add a little water to ma e mashing them easier). Water/broth saute onions and garlic. Add to mashed potatoes. Add bread crumbs, curry powder and salt. Cool enough to handle.
Form 10 to 12 four inch diameter patties and brown them in a non-stic
1 4 2 1
cup cloves teaspoons teaspoon 1/2 teaspoon 1/2 teaspoon 1/2 teaspoon
coo lentils garlic -- pressed ground coriander ground cumin ground turmeric chili powder ground ginger
You can also add coo ed carrots, peas, and any other soft coo ed vegetables to the potato mixture before browning them. Serve as is or with some Indian condiments li e mango chutney or coriander chutney. These patties are pretty easy to ma e and really good. Source: I got a recipe off another net and adapted it for FF-ers. Posted by Lucinda J. Rasmussen <lrasmuss@pica.army.mil> to the Fatfree Digest [Volume 15 Issue 29] Mar. 1, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Irish Seitan Stew Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cups seitan -- diced 1 cup carrots -- roll-cut 1 cup parsnips -- roll-cut 1 cup onion -- diced 1 cup potatoes -- peeled and diced 2 bay leaves 1/2 teaspoon rosemary -- whole 1/2 teaspoon garlic -- minced 1/2 teaspoon basil 1 tablespoon parsley -- fresh 2 cups water 5 teaspoons tamari soy sauce 1/2 cup celery -- fla ed 4 tablespoons water -- cold 4 tablespoons cornstarch Put seitan, veggies (except celery), and herbs and spices in a large pot (Dutch oven or small stoc pot will do). Saute in a little water or veggie broth at medium heat for about 8 minutes, stirring to prevent
pan sprayed with non-stic
spray.
burning. Add water and tamari and bring to a simmer. Coo about 10 more minutes or until veggies are soft. Add celery (add at end to help retain color and texture). Mix the 4 T cold water with the cornstarch. Turn off heat under stew. Vigorously stir in cornstarch solution. Turn heat bac on under stew and stir until thic ened. Posted by Andrew Evans <aevans@cais.cais.com> to the Fatfree Digest [Volume 14 Issue 10] Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Irish Soda Bread Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3 cups all-purpose flour 2 cups whole wheat flour 2 teaspoons ba ing soda 1 tablespoon ba ing powder 2 tablespoons brown sugar 2 1/2 cups s im mil or replacer 1/2 cup currants 1/2 cup raisins 1/2 cup craisins (dried cranberries not traditional -- i love 'em) 1 optional fruit
Divide into two portions and shape into two round loaves, press down a bit to barely flatten. Place on non-stic coo ie sheet, slash a cross across the top.
Preheat oven bowl and mix a soft dough counter and
to 375 degrees F. Add all of the dried ingredients in a large very well. Pour all of the mil into the bowl and stir until is formed. It will not be smooth at this point. Pour out onto nead the stic y mess for a few minutes.
Allow loaves to rest 10 minutes then ba e for 40 minutes, or until loaves are golden. Very nice with jam. Posted by mindy.s.mymudes@uwrf.edu to the Fatfree Digest [Volume 16 Issue 10] Mar. 14, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Irish Supper - Colcannon Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 pound white or green cabbage 1 teaspoon salt 2 pounds white or red potatoes scrubbed, and cubes -- (don't peel) 2 medium lee s -- split lengthwise and rinsed well 1 cup nonfat mil (or soy or rice mil ) 1/4 teaspoon mace 2 cloves garlic -- minced (2 to 3) 1 salt to taste Chop the cabbage and steam, using minimal water, until quite well done. Boil potatoes. Clean and chop the lee s, including the first couple of inches of green, put into a saucepan with the mil and simmer until tender. Drain potatoes, mash well, stir in mil with lee s, cabbage, mace and garlic. Posted by jrg14@cornell.edu (Janice R. Gordon) to the Fatfree Digest [Volume 16 Issue 14] Mar. 18, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith,
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Irish Whole-Grain Soda Bread (Lacto) Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3 cups whole wheat flour preferably stone ground 1 cup all-purpose flour -- plus extra for wor ing dough 1 1/2 teaspoons salt 1 1/2 teaspoons ba ing soda 1 cup old fashioned rolled oats 2 cups buttermil 2 tablespoons dar molasses or blac treacle This version, flavored with old-fashioned rolled oats and dar molasses, is similar to the soda bread served at Ballymaloe House in County Cor , Ireland. Ba e the bread early in the day and reheat it just before the guests arrive. Thoroughly combine ww and all-purpose flours, ba ing soda and salt in large bowl. Stir in oats and ma e well in center. Combine buttermil and molasses in separate bowl. Pour mixture into flour well and gradually wor into flour with fingers or spoon. Knead dough lightly 3 or 4 times on floured surface and divide in half. Shape into 2 round loaves, each about 5-inch in diameter. With sharp nife, score loaves with cross slash, cutting 1 inch deep. Place loaves on ungreased ba ing sheet and ba e at 425 degrees 15 minutes, then reduce heat and continue to ba e 25 to 30 minutes longer or until loaves are brown on top and sound hollow when tapped on bottom. Cool at least 5 minutes on cooling rac . Loaves can be ba ed several hours ahead and reheated in low oven. Cut into thic or thin wedges. Serve warm or at room temperature. Ma es 2 loaves, 8 servings each. Each serving contains: 140 calories; 257
indness of Karen
mg sodium; 1 mg cholesterol; 1 gram fat; 28 grams carbohydrates; 6 grams protein; 0.55 grams fiber. Source: This recipe was in our paper today, perhaps something can be substituted for the buttermil Posted by "Acox, Christine" <Christine.Acox@WellsFargo.COM> to the Fatfree Digest [Volume 16 Issue 13] Mar. 17, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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John's Super Bowl Salsa Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 32 oz. can whole tomatoes (the big one) 1 8 oz. can tomato sauce (the tiny one) 8 hot roasted green chilis (about 1*1/2*cups) 3 green onions 1 clove garlic -- (1 to 2) 1 T dried red pepper (li e -- (1 to 2) the ind you sprin le on pizza) chopped cilantro (or 1*t dried) Chop green onions into 1" chun s. Place green chili and onions, and garlic in food processor and whip until its all good and chopped. Add drained whole tomatoes, tomato sauce, dried chili, and cilantro. Whip until the mixture is not too chun y, but not liquefied either. Enjoy!!! Posted by john.whitney@loebbs.com (John Whitney) to the Fatfree Digest [Volume 14 Issue 30] Jan. 30, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen
Mintzias, m@salata.com.
L'aelplermagronen De Suisse Centrale Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------11 ounces whole-grain macaroni or rigatoni 11 ounces potatoes in small dice 2 large onions -- cut in thin circles 1/2 cup condensed s im mil (or extra-strength reconstituted dried) 5 ounces grated cheese salt -- pepper 1. Coo the macaroni and potatoes in a little salted water until just done (if possible, use soup broth). 2. Soften the onions in your favorite sauteeing liquid.
The [above] recipes are adapted from a flyer which appeared in my mailbox here in Geneva, called "Live Better - the Magazine for the Pleasure of a Healthy Life". The originals are not low fat; I have adapted the ones below to be so, and have translated them from the French (and also into US units). I have made all three, and they are all quite good. (I left the original French titles). Enjoy! Sue Willis, on sabbatical Posted by "Sue Willis, NIU 815-753-0667, CERN 41-22-767-5420" to the Fatfree Digest [Volume 14 Issue 13] Jan. 13, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
3. Drain the macaroni mixture and put onto a large platter. Add the mil and cheese, and mix quic ly (the heat of the coo ed mixture will melt the cheese). Grind some pepper on top, and garnish with the onions.
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Layered Tortilla Casserole Recipe By : Sarah Schlesinger, 500 Fat-Free Recipes Serving Size : 4 Preparation Time :0:45 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/4 cup water 1 cup onion -- chopped 1 clove garlic -- minced 1 cup celery -- chopped 1 tablespoon chili powder 1 pinch cayenne -- pepper 1 cup corn -- ernels 1 cup tomato sauce 1 cup idney beans, coo ed -- drained and rinsed 1 cup great northern beans -- drained and rinsed 6 corn tortillas -- nonfat 1 cup nonfat cottage cheese 1/2 cup cheddar cheese, nonfat -- shredded Combine the water, onion, garlic and celery in a microwave safe casserole. Microwave uncovered on high for 5 minutes or until onions and celery are tender. Combine with chili powder, cayenne pepper, corn, beans, and tomato sauce. Place 3 corn tortillas on the bottom of a 2 quart microwave-safe casserole dish. top with 1/2 of the tomato-bean mixture. Spread 1/2 cup of the cottage cheese over the tomato-bean mixture. Sprin le with 1/4 cup of the grated cheddar cheese. Repeat layers. Microwave uncovered on high for 12 minutes or until cheese has melted, and ingredients are warmed through. Let stand 5 minutes before serving.
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Le Papet Vaudois
Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 onion -- chopped fine 1 3/4 pounds lee s -- in 1"*pieces 18 ounces potatoes -- diced 7/8 cup dry white wine 7/8 cup vegetable broth 1/2 cup evaporated s im mil salt, pepper -- nutmeg 1. Saute the onion in your favorite liquid. Add the lee s and saute, then add the white wine and broth, and coo covered for 15 minutes. Then add the potatoes, season with salt, pepper, and nutmeg, and coo another 10 to 15 minutes. 2. When the potatoes and lee s are tender, add the mil and adjust the seasoning. This is traditionally served with sausage on top; if there is a ff veggie one you li e, try it! (No such thing here.) Very fresh crusty bread is good with this too. (Vaud is in the French-spea ing part of Switzerland; thin fresh French bread...) Posted by "Sue Willis, NIU 815-753-0667, CERN 41-22-767-5420" to the Fatfree Digest [Volume 14 Issue 13] Jan. 13, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Le Risotto Aux Champignons Tessinois Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------7 ounces brown rice 1 onion -- chopped fine 1 clove garlic -- chopped fine
7/8 cup 7/8 cup 2 ounces
1. Coo the rice for 15 minutes in 1 3/4 cups of water. 2. Squeeze out the mushrooms and chop them. Saute the onion and garlic in your favorite liquid, add the rosemary and mushrooms, and boil rapidly. Add the rice and bring to a boil. 3. Add the broth and wine, and coo for 10 minutes over a low flame. (Note ~ at this point I had much too much liquid, so I let it coo with the top off until enough had boiled away.) 4. Season to taste with salt and pepper, add the parmesan, and serve promptly. (the original advises eating promptly so it doesn't get too dry; I didn't find this to be a problem, and even reheated it for a couple of days). Posted by "Sue Willis, NIU 815-753-0667, CERN 41-22-767-5420" to the Fatfree Digest [Volume 14 Issue 13] Jan. 13, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Leftover Pasta Frittata (Ovo) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3 eggs whites 1 leftover pasta 1 seasonings to taste
teaspoon 1/3 ounce
rosemary dried mushrooms -- soa ed get something exotic & flavorful vegetable broth merlot or other red wine grated ff parmesan (or sapsago -- if you can find it) salt -- pepper
Mix up 3 or so eggs whites, beat lightly pour over pasta , dump in a hot frying pan {pammed lightly} and fry up li e an omelet. Flip each side when nicely brown. You can season the eggs beforehand with various spices. Source: Original Posted by Janet Hatch <janet.hatch@acadiau.ca> to the Fatfree Digest [Volume 16 Issue 19] Mar. 23, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Lemon-Anise-Poppy Muffins Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 1/2 cups whole wheat flour 1 cup all-purpose flour 1/4 cup sugar 2 teaspoons ba ing powder 1 teaspoon ba ing soda 1/2 teaspoon salt 2 tablespoons poppy seeds -- (generous heap) 1 rind of 1 lemon 1 teaspoon lemon extract 1 teaspoon anise extract 1 powdered egg substitute (reconstituted) 1 6 ounce white wave soy yogurt 1 cup orange juice Combine dry ingredients through poppy seeds. In separate bowl, mix remaining ingredients. Ma e a well in dry ingredients, and combine wet mixture. Spritz and flour a bundt muffin pan. Spoon in batter equally. The dough will be stiff, you may have to level each muffin with moistened fingers. Ba e in pre-heated oven at 350 F, for approx. 22 to 25 minutes. Cool in pan for 5 minutes, and on rac for another 10.
Nutrition (per serving): 278 calories Saturated fat 0 g Total Fat 2 g (8% of calories) Protein 8 g (11% of calories) Carbohydrates 56 g (81% of calories) Cholesterol 1 mg Sodium 463 mg Fiber 1 g Iron 2 mg Vitamin A 36 IU Vitamin C 19 mg Alcohol 0 g Source: Original Source Fat Free Internet Mailing List - Jayne Spielman Date Published: 4/18/94 Posted by "Rob Ryerson" <RYERSONRA@compctr.ccs.csus.edu> to the Fatfree Digest [Volume 14 Issue 31] Jan. 31, 1995. :An Internet recipe from J. Spielman, adapted by Rob: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Lentil And Rice One-Pot Supper Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cup lentils 1/2 cup rice 2 cups sliced carrots 3 cups water 1 pac age vegetable broth 1 teaspoon garlic 1 teaspoon dried basil 1 tablespoon olive oil Wash and pic over lentils. Place in a large saucepan with rice and carrots. Add remaining ingredients. Bring to a boil. Reduce heat, cover and coo until rice is done, 20 to 30 minutes. Ma es 4 servings. Source: Ko omo Tribune, March 13, 1995 GENIE Food & Wine RT [*], Fri Mar 24, 1995, Posted by M.CARMAIN1 [Melinda] Individual recipes copyrighted by originator. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Lentil Burgers Recipe By : Deb Steelman Serving Size : 4 Preparation Time :1:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cup lentils 2/3 cup rice 2 1/2 cups water 1 slice wheat bread 1/2 cup onion -- chopped 1/4 teaspoon celery salt Coo Lentils and rice together in water till water is absorbed. mash lentils and rice. Tear bread up and add to lentil mixture with the remaining ingredients. Mix thoroughly, and form into patties. Broil until browned, turning once.
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Lentil Enchiladas Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3 cups water 1 cup lentils 1 onion -- chopped (recipe called for "small" onion -- i used a large one) 1 green pepper -- chopped 2 teaspoons garlic (i used fresh oil-free garlic from a jar) 1 teaspoon red pepper 1 teaspoon blac pepper 1 teaspoon cumin 1/2 cup salsa 1 ff tortillas
1 1
-----optional garnishes----chopped fresh tomatoes salsa
Put water and beans in saucepan on med high heat. Add all ingredients except salsa and tortillas. Bring to a boil, stirring occasionally. Reduce heat and let coo til lentils are soft, about 45 minutes. (Keep stirring because the beans will stic to the bottom of the pot.) Once the beans are mushy, add salsa, stir well. Place in tortillas, garnish as desired, and enjoy. NOTE: I didn't soa the beans beforehand and haven't experienced any problems. Mary McD says, in this boo , that you don't need to soa lentils. Source: The original version of this recipe can be found in "McDougall's New Coo boo ." Modified by yours truly. Posted by Marie <mariem@rails.coat.com> to the Fatfree Digest [Volume 16 Issue 24] Mar. 28, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Lentil Loaf Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cups dry brown lentils -- rinsed 1 bay leaf 1 cup uncoo ed fine bulgur wheat 1 cup soft whole-wheat bread crumbs 1 egg substitute -- beaten 1 tablespoon etchup 1 medium onion -- chopped 1 clove garlic -- crushed 1 teaspoon dried thyme
2 1 3
teaspoons teaspoon tablespoons
dried oregano dried tarragon salt and pepper to taste tomato paste or tomato sauce
Prep: Coo lentils and bay leaf in pot with 6 cups water. Bring to a boil, reduce heat, cover and simmer until lentils are soft and water has been absorbed, about 45 min. Combine bulgur and 2 cups water in a med. saucepan. Bring to a boil, reduce heat, cover and simmer for about 15 min. Preheat oven to 350F. Transfer lentils to a large mixing bowl. Add bulgur, and remaining ingredients except tomato paste or sauce. Mix well with your hands until thoroughly combined. Pat mixture into a 9" loaf pan. Ba e for 40 min. until firm but not dry. During last minutes of ba ing, brush top with tomato paste or sauce. Let cool for 15 min. Cut into slices and serve warm. This goes wonderfully with mashed potatoes and your favorite vegetable! The leftovers taste so good in a pita poc et, and if there are mashed potatoes leftover, I stuff the poc et with both. Mmmm! Enjoy! Nutrition Info per serving: 341 calories, 19g protein, 2g fat, 62g carbohydrate, 28mg cholesterol, 445mg sodium, 8g fiber. Posted by "Von Balson, Kathleen" <VBalson@IT.jea.ci.jax.fl.us> to the Fatfree Digest [Volume 14 Issue 5] Jan. 5, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Lentil Stew Recipe By : Elizabeth Powell Serving Size : 8 Preparation Time :2:00 Categories : Amount Measure Ingredient -- Preparation Method
teaspoon cup can
In a large soup ettle, combine all ingredients except wine and tomatoes. Bring to a boil and simmer, over low heat for 1-1/2 hours. Add wine and tomatoes and simmer 20-30 minutes more.
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Lentil Vegetable Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cups dried lentils -- pic ed over and rinsed 1 large onion -- chopped finely or pureed 6 stal s celery -- chopped finely or pureed 3 carrots -- diced 1 can (1*lb) stewed tomatoes
-------1 2 2 1 2 1 1 1/4 1/2 1
-----------pound quarts whole medium whole clove
-------------------------------dried lentils -- washed, pic ed over water celery stal s -- chopped onion -- chopped carrots -- chopped garlic -- minced bay leaf thyme red wine plum tomatoes
1 1
tablespoon teaspoon
ounces
Place the lentils, onion, celery, carrots, tomatoes, herbs, garlic powder, pepper, sun dried tomatoes and soup mix in a large soup pot or dutch oven (about 8 cups). Cover with water and simmer for 1 hour until lentils are tender. Add spinach and hot sauce and coo for another 10 minutes or until spinach wilts. Posted by Lucinda J. Rasmussen <lrasmuss@pica.army.mil> to the Fatfree Digest [Volume 14 Issue 10] Jan. 10, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Low Fat Bran Muffins (Ovo Lacto) Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/2 cup whole wheat flour 1/2 cup all-purpose flour 2 teaspoons ba ing powder 1/2 teaspoon ba ing soda 1/2 teaspoon cinnamon 2 cups 100% bran 1 1/4 cups s im mil
pac age
mixed herbs (parsley oregano, rosemary -- etc.) garlic powder ground pepper to taste few sun dried tomatoes minced onion soup mix (optional -- i had about 2*cups prepared soup to use up so i put it in the soup) water fresh or frozen large-cut spinach hot sauce (optional)
1 1/2 cup 1/2 cup
Heat oven to 400 F. Mix flour, ba ing powder, ba ing soda and cinnamon in large bowl. Mix cereal, mil and sugar in another bowl; let stand 5 minutes. Stir in egg and applesauce. Add to flour mixture; stir just until moistened. (Batter will be lumpy). Spoon batter into muffin pan lined with foil cups, filling each cup 2/3 full. Ba e for 18 to 20 minutes or until browned. Ma es 12. Posted by floris@clar .net (floris) to the Fatfree Digest [Volume 14 Issue 7] Jan. 7, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Lunch Rice Idea Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 text recipe A near-empty refrigerator can breed creativity: 1. Mix some ff plain yogurt with dill weed, celery seed, and a little salt. Put it in a small container. 2. Put some coo ed brown rice in another, larger container. 3. At lunchtime, mix the seasoned yogurt into the rice. At 6:30 this morning I thought, "Girl, you MUST be desperate." At 1:00 this afternoon I enjoyed a delicious lunch. Source: original. Posted by as ing@students.wisc.edu (Anna S. King) to the Fatfree Digest [Volume 15 Issue 31] Mar. 3, 1995.
1/3 cup
firmly pac ed brown sugar egg applesauce dried cranberries
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Macaroni And "Cheesy" Tofu Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 box macaroni coo ed up 1 medium onion finely diced 1 cup (or more) mashed tofu 1 1/3 cups soy mil 2 tablespoons flour 1/2 cup nutritional yeast 1 dash vegan worcestershire sauce 3 dashes tamari sauce 1/2 teaspoon garlic powder 1 pepper to taste 1 soy parmesan to taste Preheat oven to 375. While macaroni is boiling, chop onion. Combine soy mil , flour, yeast, Worcestershire sauce, Tamari sauce, pepper and garlic powder. Put drained macaroni in an oblong ba ing dish. Add tofu and soy mil mixture. Sha e soy parmesan on top and mix. Ba e at 375 for approx. 30 min. till done. Source: a conglomeration of recipes. Posted by SueSmith9@aol.com to the Fatfree Digest [Volume 16 Issue 22] Mar. 26, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Magenta Millet Pilaf Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cup millet -- rinsed and drained 2 cups boiling water 1/2 pound beets, scrubbed, trimmed and cut into 1/2*inch dice (no need to peel. 1/2 teaspoon salt 1/8 teaspoon allspice 1 tablespoon fresh orange zest 2 oranges) 2 tablespoons minced fresh mint 6 tablespoons fresh orange juice salt -- to taste Heat nonstic or cast iron s illet over high heat. Toast millet till it gives off a nice popcorn smell and starts to dance about the pan. Place millet in pressure coo er pot when done. Heat flame tamer and place pressure coo er on top. Add boiling water, beets, salt, and allspice to pressure coo er. Loc lid and bring up to high pressure. When high pressure is reached, turn down heat to maintain pressure and hold for 10 minutes (set a timer). Meanwhile, zest one of the oranges. You should get a yield of 1 T, if not, use the other orange as well. (If you don't have a zester, use a sharp potato peeler to delicately remove just the orange peel, leaving the bitter white pith behind.) Mince the orange zest. Set aside. Squish the oranges without brea ing them by rolling them between your hands and the counter. This will ma e juicing go easier. Cut in half and juice. You should get 6 T or so. Since oranges vary in sweetness, you will want to add the orange juice by taste. Mince the mint and set aside. After the 10 minutes are up on the pressure coo er, turn off heat and move it to a cold burner. Let sit for 10 minutes and then ta e coo er to sin . Run under cold water to release any residual pressure and remove lid. Add mint and zest. Add orange juice to taste, and salt if needed. Serve.
This dish loo ed stunning in my blac octagonal serving dish. A splash of lemon or lime might also be tasty. Posted by artemis@netcom.com (Michelle Dic ) to the Fatfree Digest [Volume 14 Issue 24] Jan. 24, 1995. :This is from Lorna Sass's _Great Vegetarian Coo ing Under Pressure_: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Maple-Oat Brea fast Buns (Abm) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2/3 cup rice mil 1 egg sub. equivalent for 1 egg 1 tablespoon applesauce (sub. for b*tt*r) 2 cups bread flour 1/3 cup oat flour (process rolled oats in food proc.) 4 teaspoons sugar 1/2 teaspoon salt 1 teaspoon yeast 1/3 cup maple syrup 1/4 cup brown sugar 1/4 teaspoon cinnamon 1/8 teaspoon nutmeg 1/2 cup raisins -- (1/2 to 1) 2/3 cup rolled oats -- toasted in 350 oven for 10min. or until light brown Add the first 8 ingredients to bread machine according to manufacturer's instructions. Set it for the dough setting (mine calls it the manual cycle). When cycle is complete, remove dough from machine. Cover and let rise 10 min. In a small saucepan, stir together the syrup, spices and brown sugar. Coo over low heat until sugar is dissolved, remove from heat and stir in raisins and toasted rolled oats. Set aside. On a lightly floured surface, roll dough into a 12x8 rectangle. Spread raisin mixture over dough to all edges. Roll up jelly roll style, pinch seams to seal. Cut into 1 inch slices. Place rolls, cut sides down, on non stic coo ie sheet. I gave my sheet a couple of spritzs with coo ing
spray and I thin it helped. When the rolls come out, you need to use a spatula to pry them off the pan, because the brown sugar will have stuc , but they come right up. These had just the right amount of sweetness. Enjoy! Posted by "Von Balson, Kathleen" <VBalson@IT.jea.ci.jax.fl.us> to the Fatfree Digest [Volume 14 Issue 10] Jan. 10, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Marinated Tofu Stir Fry Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------none My daughter ma es a wonderful marinated marinaded stir fry. She marinades the Mari-Nu low fat tofu and veggies in soy sauce, garlic and onions. You can coo the marinade for a few minutes to get the flavors of the garlic and onions. Just pour over pieces of tofu and any veggies you may have on hand or li e. Coo the veggies first, add in some of the marinade (I steam them in the microwave). I put everything in a non stic frying pan ( I thin my daughter does this as well). When coo ed, we serve it over brown basmati rice. Posted by Barbara Zimmerman <barbara@crl.com> to the Fatfree Digest [Volume 14 Issue 28] Jan. 28, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Marvelous Manicotti Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------6 manicotti noodles, *coo ed rinsed & drained* 1/2 pac age frozen chopped spinach *thawed and squeezed dry(er)* 1/2 cup white mushrooms 1/2 cup shita e mushrooms 1/2 cup onion 1/2 cup pepper -- *sauteed in red wine -- open a nice bottle & drin the rest* 1 cup fatfree cottage cheese (or that dryer ind of cottage cheese) 4 cloves garlic sauteed w/ the rest of the stuff i forgot! italian herbs to taste 1/2 cup fatfree parmesan All measurings except the six noodles (which serves 2) are approximate. Really, I guess you can put in about anything you li e. I left the mushrooms out of Ben's because he's weird that way. Anyway, stuff this mixture into the shells. You may have some left over. So sue me. Put them in a ba ing dish and pour one jar of Healthy Choice f/f spaghetti sauce over the noodles. Ba e at 400 F for about 45 minutes. This is very easy and I hope you li e it as well as we do. Mangia! Posted by Cynthia Barnes <cbarnes@bigcat.missouri.edu> to the Fatfree Digest [Volume 14 Issue 7] Jan. 7, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Matar Paneer (Vegan) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 text recipe Paneer is soft white 'farmer' cheese that is commonly used in India. I substituted reduced-fat White Wave tofu, and it ta es the place of paneer very well. This ta es about 1/2 hour to ma e. start some rice cut 1 bric tofu into cubes and ba e in 300 degree oven while you prepare sauce. 1 onion (slice very thinly and saute in your favorite medium until browned) 1 t. pressed garlic (in with the onion) 1 c. water 1 t. ginger 1 T. cumin 1 T. coriander 1/2 t. clove 1/4 t. methi (fenugree ) 1 t. salt add spices to onion/garlic at last minute of saute. Stir until distributed and then add water. mix: 2 t. gram flour (chic pea flour, besan) enough water to ma e a thin, smooth paste add a family size pac age of frozen green peas to the sauce, and coo until hot. dribble in the chic pea flour mixture, while stirring. The sauce will thic en. add: 1 cup of ground tomatoes or tomato puree juice of one lemon stir, adjust seasonings. Add tofu and simmer until it absorbs some of the seasonings. Add more water if necessary. serve with rice Posted by cgibas@cysteine.ncsa.uiuc.edu (Cynthia Gibas) to the Fatfree Digest [Volume 16 Issue 7] Mar. 11, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Mcdougall Cajun Red Beans And Rice Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/2 cup water 1 onion -- chopped 1 green pepper -- chopped 2 bn scallions -- chopped 2 cloves garlic -- minced 1 8 ounce can tomato sauce 1 tablespoon worcestershire sauce 1 teaspoon dijon mustard 1/2 teaspoon ground oregano 1 bay leaf 1/8 teaspoon cayenne -- (1/8 to 1/8) pepper 1/2 teaspoon tabasco -- (1/2 to 1 1/2) sauce 1 fresh ground pepper to taste 4 cups coo ed small red beans (3_15 1 oz --
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Message In A Bottle Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 text message Found floating among the cyberwaves of the internet -- __ || Where did you find the recipe files and who are you? /..\ | | Where are you? | | | | This is the message in the bottle. If you receive it, |____| please send the bottle bac to me! If you are importing into another recipe program, do they import properly? If the formatting and pac aging of the recipes can be improved, let me now. + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + Credits:
~ Michelle Dic for maintaining the Fatfree Digest, a wonderful source of information and support for those following the VLF vegetarian lifestyle. ~ Karen Mintzias at Salata.com for so graciously volunteering her time and dis space (!) to archive and distributing these recipe collections. ~ Scott Welliver for a great program, Meal-Master. It may not do windows, Scott, but it sure is quic and slic ! ~ Rodney Grantham for that magic little utility MMCONV that ma es this formatting possible. ~ All the fol s who give of their time to post recipes and advice to benefit others. + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + Sue Smith: SueSmith9@aol.com No time to coo . Too busy collecting recipes. + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +
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Millet With Yellow Split Peas Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/3 cup yellow split peas( green is o ay too) 1 cup whole hulled millet 1/2 teaspoon olive oil 1/2 teaspoon whole cumin seeds(powder o ay) 1 onion cut in half lengthwise -- and sliced into fine half rings 1 clove garlic, minced peeled 1/2 teaspoon ground tumeric 1/2 teaspoon ground cumin 1 teaspoon ground coriander 1/8 teaspoon cayenne pepper 1. roast millet. In the bottom of a dry sauce pan slowly stir millet until about 1/2 of the ernels are a light golden brown. Remove millet. 2. Soa peas in 2c water for 5 hours, drain 3. Smear oil on pan, wipe off excess, heat oil for sauteing 4. When oil is ready put in the
cumin, 5 secs later insert onion and garlic. Stir until onions slightly brown 5. Put in rest of ingredients 6. Saute for 2 min 7. Insert 2C water, bring to a boil, lower to low and coo for 30 min. 8. Have some hot water ready 9. Put 2 tablespoons of hot water over millet, stir quic ly and coo for another 10 min. 10. Turn off heat and let stand for 15 min Posted to Fatfree Digest Wed, 09 Jun 93 14:22:38 By Tom Molnar <molnar@utcc.utoronto.ca> Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Minestrone Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3 cups coo ed white idney beans (canneloni?) or great northern beans 3 cups coo ed cranberry beans or pin beans 2 cloves garlic -- minced 2 cups carrots -- diced 2 cups onions -- diced 2 cups celery -- diced 2 cups tomatoes -- chopped (canned wor ed well) 2 cups zucchini -- diced 8 ounces fresh ale or spinach chopped 2 potatoes -- peeled and cubed 1 tablespoon dried italian herbs or parsley 1/4 teaspoon freshly ground pepper 1/2 cup red wine Puree the white beans. Put into a big stoc pot (10 qt) with the cranberry beans. Saute the garlic, carrots, onions and celery until onions are just turning translucent. Add to pot. Add the rest of the
ingredients to the pot and fill the pot with water to within 1 inch of the rim. Simmer for about 1 1/2 hour or until potatoes are soft. Add salt if desired AFTER the full coo ing time. This was one thic soup! I thinned it out before consuming it. Posted by Lucinda J. Rasmussen <lrasmuss@pica.army.mil> to the Fatfree Digest [Volume 14 Issue 20] : From the Frugal Gourmet - WARNING: this is from memory!: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Mishmash (Potato Vegetable Panca es) (Opt. Ovo) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 potatoes 1 carrots or other vegetables 1 matzo meal or bread crumbs 1 egg white or binder The technique of ma ing potato ca es is a great one! I often steam potatoes along with carrots and turnips or rutabagas or winter squash, and then mash them all together with a little heated rice mil . We call it "mishmash." My mother made us this dish (with ground b**f) when we were convalescing, because it was easy to eat. It's great with etchup. Leftovers ma e wonderful ca es, mixed with matzo meal or bread crumbs, and even egg white if you need a binder. It's also easy to reheat in the microwave. Source: original or generic Posted by elinorl@mcn.org (Elinor Lindheimer) to the Fatfree Digest [Volume 16 Issue 20] Mar. 24, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Molasses Bran Bread And Variations Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 teaspoon soda 1/2 cup blac strap molasses 1 1/2 cups sour mil or buttermil (s im) 1 1/2 cups bran 1/2 cup raisins 1 1/2 cups whole wheat flour Dissolve soda in molasses, add sour mil and mix well. Mix in bran and raisins. Gradually fold in flour; turn into an 8x4x2 inch loaf pan greased or lined with wax paper, and spread evenly. Ba e 45 minutes in a moderate oven (350 deg. F) My variations: I substitute 3/4 cup s im mil + 3/4 cup s im yogurt for the buttermil . I substitute 1 1/2 cups oatmeal for the bran. Last time I made this, I also added 2 grated carrots, and had nice carrot ca e. I also plump the raisins in the microwave with some water.
Posted by Lois Patterson <lpat@unixg.ubc.ca> to the Fatfree Digest [Volume 14 Issue 24] Jan. 24, 1995. :I got this recipe from the bac the molasses pac age. I am also including my variations.:
of
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Molasses Rice Pudding Recipe By : Jo Anne Merrill (de fatted by Merle Steelman) Serving Size : 4 Preparation Time :1:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------4 egg whites -- beaten 1 1/2 cups s im mil 1 1/4 cups brown rice, coo ed -- coo ed 1 cup raisins 1/4 cup molasses 1 teaspoon salt 1 teaspoon vanilla 1/4 teaspoon cinnamon 1/2 teaspoon nutmeg Preheat oven to 350 degrees. In a medium bowl, add mil and egg whites and mix well. Add all the other ingredients, mix well. Place in a medium ba ing dish. Cover and ba e for 1 hour or until the mixture is firm. Serve warm or chilled, topped with whipped cream if desired. (note: This recipe will probably wor better if you add uncoo ed rice and increased the mil somewhat. Keep that in mind..)
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Moosewood Eggplant And Randomness Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 medium eggplants (about 7*inches long) 3/4 " mil " (use your preferred vlf option) 2 cups fine bread crumbs or wheat germ (or a combination) 1 teaspoon basil 1/2 teaspoon each: oregano and thyme 1 batch italian tomato sauce (there is a recipe listed in
pound
the boo -- but feel free to use your own premade or personal sauce) --
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Moroccan Vegetable Couscous Recipe By : The Vegetarian Starter Kit, PCRM Serving Size : 6 Preparation Time :1:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cups couscous -- whole-grain 4 cups boiling water 1 large onion -- sliced thin 2 cloves garlic -- minced 2 tablespoons wine, red -- or other wine 1 pound tomatoes, canned -- coarsely chopped 3 large carrot 2 large celery stal s 1 medium turnip -- cubed 1/2" 1/2 teaspoon cinnamon 1/2 teaspoon fennel seed 1 teaspoon ground cumin 1/4 teaspoon turmeric 1 teaspoon papri a 2 teaspoons dar corn syrup 1/8 teaspoon cayenne 1/2 pound zucchini -- sliced 1/2" 1/2 cup red bell peppers -- chopped 1/4 cup raisins 1/4 cup apricots, dried 1 can chic peas -- rinsed and drained 1/4 cup fresh mint -- chopped (or parsley) In a large bowl, put 2 cups of whole wheat couscous, pour 4 cups boiling water over it and let sit at least 15 minutes. Fluff with a for , and eep warm. Saute onion and garlic in wine until limp. Add tomatoes and their liquid, carrots, celery, turnip, spices, and corn syrup. Bring to a boil, reduce the heat and simmer for about 20 minutes. Then add zucchini, red pepper, raisins, apricots, and chic peas. Simmer for an additional 15 minutes. Place couscous in individual soup bowls and top with the vegetable stew. Garnish with the chopped mint or parsley.
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Mushroom Marinade Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 tablespoons hoisin sauce (mine had no added oil or fat) 1 tablespoon chili sauce (again -- mine had no added oil or fat) 1 tablespoon rice wine or dry sherry (i omitted this with no problem) 1 tablespoon low-sodium soy sauce 1 tablespoon minced scallion (white part only) 2 garlic cloves -- minced 1 1 1/2" piece pared fresh ginger root -- minced 6 ounces portabella mushroom caps To prepare marinade, combine hoisin and chili sauces, wine, soy sauce, scallion, garlic, and ginger in bowl. Clean mushroom caps, and place top down on shallow dish. Spoon mixture into top, and allow to marinate for a few hours. (I just let mine sit while my dough was rising.) Posted by thorp@sas.upenn.edu (Patricia Thorp) to the Fatfree Digest [Volume 14 Issue 11] Jan. 11, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Mushroom Stroganoff Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------150 grs mushrooms (cut in strips) 1 onion (medium -- preferably brown) 1 garlic clove (or 2 small ones) 10 milliliters or sauteeing substitute 1 tb lf sour cream or -- (1 to 2) substitute 5 ml balsamic vinegar. -- (5 to 10) Saute chopped onion and garlic over moderate heat till soft. Add mushrooms. When soft (usually 2 min), add seasoning, LF sour cream or substitute and vinegar. Stir gently. When heated serve on rice or noodles or ba ed potatoes. Tip: When sauteeing mushrooms use little sauteeing agent and coo lightly. Never overcoo mushrooms.!!! Posted by "Paul Carreno" <PCARRENO@acserv.ad.cowan.edu.au> to the Fatfree Digest [Volume 15 Issue 30] Mar 2, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Nine Grain Bread Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ --------------------------------
1 1/2 teaspoons 1 cup 1 3/4 cups 3/4 cup
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Oatmeal Bread (2 Loaves) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cup quic oats 2 cups boiling water 1/2 cup whole wheat flour 1 pac age (1*scant*tablespoon) yeast 1/2 cup brown sugar 1/2 cup warm water 1 tablespoon salt 5 cups white flour Combine oats, whole wheat flour, sugar, and salt in a large bowl, and pour the boiling water over it. Stir to combine. Meanwhile, dissolve the yeast in the warm water. When the oat mixture is lu ewarm, add the yeast. Stir in the white flour, cup by cup. When dough is stiff enough to handle, turn onto floured board and nead 5-10 minutes. Place in greased bowl, cover, and let rise until doubled. Punch down and let rise again. Shape into 2 loaves and place in greased 9x5x3" pans. Ba e at 350 F for 30-40 minutes. Cool on rac . [Notes: This originally called for 2 T. margarine to be added to the initial oat mixture. Oil is unnecessary in bread, but it does delay staleness. I usually use half white flour and half wheat. This bread is VERY good, and ma es great toast.] Posted by "Von Balson, Kathleen" <VBalson@IT.jea.ci.jax.fl.us> to the Fatfree Digest [Volume 14 Issue 7] Jan. 7, 1995. :from The More-with-Less Coo boo by Doris Janzen Longacre: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith,
1 1/3 cups 3 tablespoons 2 1/2 T.
s im mil honey orange juice -- (2 1/2 to 3) concentrate salt white flour whole wheat flour --
- - - - - - - - - - - - - - - - - NOTES : This originally called for 2 T. margarine to be added to the initial oat mixture. Oil is unnecessary in bread, but it does delay staleness. I usually use half white flour and half wheat. This bread is VERY good, and ma es great toast.] Posted by "Von Balson, Kathleen" <VBalson@IT.jea.ci.jax.fl.us> to the Fatfree Digest [Volume 14 Issue 7] Jan. 7, 1995. :from The More-with-Less Coo boo by Doris Janzen Longacre: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
</DirT> </DirS> </RcpE> <RcpE name="Oatmeal Muffins" author="Oprah's in the Kitchen with Rosie"> <RTxt> <![CDATA[
Oatmeal Muffins Recipe By : Oprah's in the Kitchen with Rosie Serving Size : 12 Preparation Time :1:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 egg whites 1/3 cup maple syrup 3 tablespoons orange juice
indness of Karen
1/8 1/8 1/8 1 1 1/2 1 1 1/4
Preheat oven to 350 Degrees F. Spray the muffin tin lightly with coo ing spray, or place ba ing cups in muffin tin. Put the egg whites in a large bowl and whis until frothy. Whis in the maple syrup, orange juice and mil . Add the vanilla, cinnamon, allspice, cloves, nutmeg, and orange zest. Whis to blend. Stir in the oats, flour, and ba ing powder with a wooden spoon. Fold in the dried cranberries. Ba e for about 20 minutes, until muffins are firm in the center. Ma es 12 muffins.
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Off-The-Shelf Croc pot Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/2 cup corn, beans carrots 2 sliced carrots 1 cup mixed dried beans (17 bean
1 1 1
cup tablespoon teaspoon teaspoon teaspoon teaspoon tablespoon cups cup teaspoon cup
s im mil vanilla extract cinnamon allspice cloves, ground nutmeg orange zest rolled oats flour, whole-grain wheat ba ing powder cranberry beans -- dry
1 1 1 1
tablespoon teaspoon 6 oz can 1/2 cup
types per p g) each: garlic, chives parsley -- basil salt V8 enough water to fill the croc macaroni (dry)
Coo on high 5-6 hrs till beans are coo ed. Add 1/2 c whole wheat macaroni and coo till soft (10-20 min?) Source: another one of my pull-it-off-the-shelf croc pot soups Posted by H.KULIS to Food & Wine RT [*] Sun Mar 05, 1995 Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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O ra And Tomatoes Over Grits Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 1/2 # fresh or frozen o ra 28 ounces canned -- (28 to 38) tomatoes (more tomatoes more tomatoey) 6 cloves finely -- (6 to 10) chopped garlic 1 yellow onion (preferably vidalia) chopped 3 bay leaves 1/4 teaspoon cayenne pepper (optional) 1/8 teaspoon dry thyme 1 teaspoon dry oregano 1 teaspoon vegetarian worcestershire sauce (optional) salt and pepper to taste tabasco to taste grits -- polenta or rice to 1 serve it over Saute the o ra, onions and garlic in a little water, stoc or courtboullion until the o ra begins to lose its stic iness and the onions are nice and translucent. Add the canned tomatoes (juice and all)
squashing the tomatoes themselves with your hands or other device. Add all remaining spices and let simmer 1/2 hour (or a little more if you want it more done). Serve over the grits or whathaveyou and you're all set...goes well with cornbread! Posted by dfuller@ix.netcom.com (Fran lin Fuller) to the Fatfree Digest [Volume 14 Issue 18] Jan. 18. 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Old Fashioned Ba ed Beans Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 pound great northern or small 2 pounds mixed beans - great northerns -- white beans romans -- and random mix. 1 teaspoon salt (omitted) 1 teaspoon dry mustard 2 teaspoons dry mustard 1/2 teaspoon fresh ground blac pepper 1/2 teaspoon blac pepper from a bottle 1 dash hot sauce 1 teaspoon (heaping) hot chili condiment 1/2 cup chopped onion 1 1/2 cups coarse chopped onion 1/4 cup molasses or honey 1/2 cup (scant) honey 1/4 cup brown sugar 8 teaspoons white sugar 1/4 cup cider vinegar 1/2 cup white vinegar Presoa beans. Drain. Combine dry ingredients and mix with beans; stir in other ingredients. Pour into 1 1/2 qt. or 2 qt. ba ing dish or bean pot. [Obviously, if you double the recipe li e I did, you'll need a bigger pot :-] Pour in boiling water to cover. Cover. Ba e at 300 degrees for 6 hours; add a bit of boiling water if needed. (Croc -pot method: coo on
low 8-10 hours.) Comments: I just dumped everything on top of the beans and stirred them; then covered them with hot tap water. They too a lot longer than 10 hours to coo , but that might have been due to too-low heat on the croc pot. (Also, reportedly vinegar and other acid substances need to be added at the end of coo ing else they'll ma e the beans tough.) These beans were *really* good. The caramelized onions were even better. I've enjoyed the beans plain, with barbecue sauce, and with spinach and corn added. Source: From the 'Bean Bonanza' flyer I got in my grocery store. Posted by "Aliza R. Panitz" <buglady@access.digex.net> to the Fatfree Digest [Volume 16 Issue 9] Mar. 13, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Orange Julius #2 (Lacto) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cup orange juice 1/3 cup nonfat dry mil 3 teaspoons sugar 1/4 teaspoon vanilla 4 ice cubes -- (4 to 6)
Source: Try this one, it came from the August 1979 issue of Weight Watchers Magazine Posted by hopi@iquest.net (Janice Heiss) to the Fatfree Digest [Volume 16 Issue 27] Mar. 31, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
Combine all ingredients in blender. Process until thic
and frothy.
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Orange Julius (Lacto) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------6 ounces frozen orange juice concentrate 8 ounces nonfat mil (or 1/3c nonfat mil powder + 7oz water) 8 ounces water 1 teaspoon vanilla extract 8 ice cubes -- (8 to 9) Combine all ingredients, except ice cubes, in blender. Blend 1-2 minutes, adding ice cubes one at a time. You may want to add a bit of sugar. Original recipe posted by diane@sulu.biostat.washington.edu ("Diane Janssen"), who suggested using other fruit juices and varying the amount of mil and water to modify the richness. Source: I found the recipe in the rec.food.recipes archives, modified VLF Reposted by Marianne Cowley <mcowley@cftnet.com> to the Fatfree Digest [Volume 16 Issue 27] Mar. 31, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Orzo And Portobello Mushrooms Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 portobello mushrooms 1 cup (before coo ing) orzo 4 ounces app sundried tomatoes 4 cloves minced garlic (or to taste) 2 tablespoons capers (or to taste) 1/2 teaspoon thyme, marjoram -- and oregano 1 cup white wine 1 salt and crushed red pepper to taste you can ma e this in under 30 minutes if you do it all at once. so put the water on to boil for the orzo, and put the sundried tomatoes in a bowl with about a cup of water to reconstitute (rinse them off first as you will use the soa ing water later). wash the portobellos and cut off the stems. put caps in a dish and sprin le with the three herbs, then pour the cup of wine over them to marinate. coarsely chop the mushroom stems, mince the garlic. in a nonstic pan, saute the garlic and mushroom stems in a little tomato water or wine. drain tomatoes, reserving the liquid, and chop coarsely (it's o ay if they are not fully softened at this point) and saute. the water should be boiling now so put the orzo on to coo . scoot the tomato/garlic/chopped mushroom mixture to the edges of the pan and place mushroom caps in the middle. pour the tomato water over them, cover, and simmer until the mushrooms are finished, about 12 minutes (same time as it ta es the orzo to coo --hey!). remove the mushroom caps to a plate (to two plates I mean) and pour the leftover marinating wine into the pan, and add capers. coo and stir until reduced. drain orzo and toss with the mixture, and serve with the mushroom caps. yum! (I was bad and garnished this with toasted pine nuts and it was great, but I am eating nutless leftovers now and it is still really good). sorry my recipes are always so rambling. Source: original Originally posted by "Elisabeth" <eac9m@poe.acc.virginia.edu>, reposted by jayne@ejv.com (Jayne Spielman) to the Fatfree Digest [Volume 16 Issue 25] Mar. 29, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Overnight Whole Grain Cereal Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 part mixed whole grains (e g. wheat berries, oats buc wheat, hulled barley rye, millet -- etc.) 3 parts water 1/3 part raisins (optional) Boil water Add grains [and raisins, if using them] Stir Bring to boil again Turn off heat Cover pot Leave overnight as is [or in a warm oven] (NOTE: I usually add raisins to already coo ed cereal because I li e the texture. They turn out differently if they are added in the coo ing stage. They plump up and are really soft, which is nice sometimes. I guess other types of dried fruit might wor too.) You can reheat this in the morning or eat it at room temp. Suggested toppings included any of the following: mil -type stuff molasses fruit sesame salt maple syrup One variation the coo boo suggests is toasting and then grinding the grains in a hand grinder before coo ing. Apparently, this ma es the grains more nutty tasting.
Posted by jayne@ejv.com (Jayne Spielman) to the Fatfree Digest [Volume 15 Issue 31] Mar. 3, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Source: based on something I found in the Deaf Smith Country Coo boo years ago.
Parsnips And Sweet Potatoes Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------***** NONE ***** x Peel and cut into large Squares sweet potatoes. x Peel and cut into chun s Carrots and parsnips. x Put in a ba ing dish and Cover with orange juice. x Cover with foil and coo in 350 deg oven till everything Is Soft (about an hour or so). You can also add some dried apricots or prunes. This, by the way, is my recipe for tsimis. Posted by nlehrer@isx.com (Nancy Lehrer) to the Fatfree Digest [Volume 14 Issue 15] Jan. 15, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Pasta & Garbanzo Beans With Roasted Vegetables Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------5 red or yellow bell peppers diced 2 fennel bulbs -- cored and diced (reserve minced tops for garnish) 1 1/3 cups diced canned tomatoes drained 1 cup chopped fresh basil of 1 1/2 tablespoon dried basil 1 coo ing spray 3 cups coo ed garbanzo beans (1 1/2
15 3
ounces 1/8 teaspoon tablespoons
1/2 cup 1
Preheat broiler. Mix peppers, fennel bulb and some of the tops, tomatoes and basil in a bowl; spread vegetables evenly over large ba ing pan. Generously spray, broil until vegetables soften and blac en slightly, stirring occasionally, about 15 minutes. Combine beans, crushed red pepper and lemon juice or vinegar in a large serving bowl. In a small pan, toast the fennel seeds until they dar en a few shades; add to the bean mixture. Add boiled vegetables, hot pasta and cheese to bean mixture; toss well. Salt and pepper to taste. Sprin le with reserved minced fennel leaves. Source: Modified from recipe in the March '94 issue of "Vegetarian Times." Posted to Fatfree Digest, Mon, 21 Mar 94 16:00:31 EST By catsmeow@aol.com Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Pasta Pizza Recipe By : 71 Low - Fat & Fast Meatless Recipes - Vegetarian Times Serving Size : 6 Preparation Time :0:45 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------8 ounces angel hair pasta -- uncoo ed 1/3 cup green peppers -- chopped 1/4 cup onion -- chopped 1 1/4 cups spaghetti sauce 1/2 cup mozzarella cheese, fat free
1 teaspoon 1 1/2 pounds
cans) -- rinsed and drained crushed red pepper lemon juice or balsamic vinegar fennel seeds rotelle or radiatore -- coo ed (i assume this is pasta) grated fatfree parmesan sonoma hard jac cheese or soy parmesan salt and pepper to taste
1/4 teaspoon
italian seasoning
Prepare angel hair pasta as directed on pac age. Rinse and drain. Set aside. In a 6 inch non stic s illet, combine bell pepper and onion with water and coo over medium high heat 3 to 5 minutes, or until vegetables are tender, stirring frequently. Set aside. In a 10 inch nonstic s illet, spread coo ed pasta and coo until lightly browned on underside, about 4 - 6 minutes. Turn pasta crust onto plate. Slip crust bac into s illet browned side up and reduce heat to medium. Spoon sauce evenly over crust. Top evenly with prepared vegetables, and sprin le with cheese and Italian seasonings. Cover and coo until cheese is melted, about 4-5 minutes. Cut pizza into wedges.
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Pasta Primavera (Lacto) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/2 lb pasta (i li e -- (1/2 to 2/3) fusilli--the spirals) 1 onion 1/2 pound mushrooms 4 cloves garlic -- (4 to 5) 1 some dry sherry 1 tin s im evaporated mil (less than 3 g fat per tin) 1 red pepper 1 green pepper 1 teaspoon salt 1 blac pepper Chop the onion, garlic, and mushroom. Saute over high heat in enough sherry to eep it wet for about 10 minutes. Put the pasta water on to boil. Reduce the heat under the veggies and add the tin of mil . Put the pasta in the boiling water. Simmer the sauce over low heat while the pasta coo s. Chop up the red and green peppers and add them to the simmering sauce. Add salt & blac pepper to taste. Let simmer for about 5 minutes, which should be enough time to coo the pasta. Drain the pasta, pour the sauce over the pasta, and serve. Sprin le with a bit of Parmesan cheese or nutritional yeast, and more blac pepper, to taste.
Variations: obviously, vary the vegetable content. Sun dried tomatoes are one of my favourite candidates. Posted to the Fatfree Digest on Thu, 02 Dec 93 16:14:49 EST by Crispin Cowan <crispin@csd.uwo.ca> Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Pasta With Red Pepper And Lentil Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/2 cup dried lentils 4 cups water 2 bay leaves 1 1/2 cups diced onions 2 cloves garlic -- minced <i use considerably more -- at least 4 > -- (4 to 5) 1 tablespoon dried basil 1/4 cup plus 2 tablespoons Burgundy or other red wine 2 cups chopped sweet red bell peppers 1 teaspoon balsamic vinegar 1 salt to taste 1 freshly ground blac pepper 2 1/2 ounces uncoo ed pasta per person 1/4 cup freshly chopped basil for garnish Rinse and sort lentils, boil the 4 cups water, add lentils and bay leaves, simmer until lentils are tender but have not lost their shape. Strain and remove the bay leaves. Combine onions, garlic, and dried basil and braise them in the red wine. Seed, core and chop the red peppers and add to the onions. Let them stew with the onions until they are soft, about 25 to 30 minutes. Then transfer these veggies to a blender or food processor and puree til
smooth. Stir the lentils into the sauce, <do not puree the lentils> Add vinegar, add salt and pepper to taste. Coo pasta according to pac age directions, <no salt or oil> to al dente. Drain and serve with save. Garnish with chopped basil. Serving size - 1/2 cup sauce + 1 cup pasta - 345 calories 0.9 grams total fat, 0.1 grams sat fat, 0 milligrams cholesterol Source: From Dr. Dean Ornish's Program for Reversing Heart Disease Posted to Fatfree Digest, Tue, 03 Aug 93 11:55:00 PDT By Jan Gordon <jagordon@AGSM.UCLA.EDU> Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Pasta With Spicy Broccoli Rabe And Raisins Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 bn broccoli rabe (1 lbs each) ends tripped off and cut across into 1 inch pieces 1 pound penne or whole wheat pasta 4 teaspoons veggie stoc 6 tablespoons raisins 8 cloves garlic (peeled and minced) 4 tablespoons water 1/2 teaspoon dried red pepper fla es 2 teaspoons fresh lemon juice 2 teaspoons salt 1 freshly ground pepper Bring a large pot of lightly salted water to the boil. Add the broccoli and blanch for 1 minute. Drain and pat dry. Bring another large pot of slated water to the boil. Add pasta and coo until al dente. Meanwhile, heat 2 teaspoons of the veggie stoc in a large nonstic s illet over med. heat. Add the raisins and coo s, tossing frequently, until lightly "toasted". Add the garlic and coo , stirring constantly for 30 seconds. Add the broccoli, the water and the red pepper and coo until
tender (about 5 min) Drain the pasta and add the broccoli, the remaining veggie stoc , the lemon juice, salt and peeper to taste. Toss combine. Divide about 4 plates and serve. Source: adapted from a NYT article by Molly O'Neill, NYT Magazine, March 20 1994) Posted to the Fatfree Digest by remainnlgt@aol.com. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Pic led Red Onions Recipe By : Deborah Madison in Reversing Heart Disease (Ornish) Serving Size : 4 Preparation Time :1:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 pound red onions water -- boiling 1 cup vinegar 1 cup water -- cold 1 tablespoon pic ling spice 1 teaspoon sugar 1 clove garlic -- sliced Peel the onion and slice into thin rounds. Separate the rounds and put them in a colander large enough to hold them comfortably. Put the colander in the sin . Bring about a quart of water to a boil, and pour it over the onions, letting it drip right through the colander. Transfer the onions to a bowl and add the vinegar, cold water, spices, sugar, and garlic. If the onions aren't covered by the liquid, add more as necessary, using equal parts water and vinegar. Cover with plastic wrap and refrigerate until cool, and the color is diffused, about 30 minutes. Keep in the liquid, refrigerated, and use as needed.
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Pizza Dough Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 teaspoon active dry yeast (i am going to try a whole pac = 2.5 1 tsp -- to see if it's more bready) 1 2/3 c unbleached or -- (1 2/3 to 2) all-purpose flour 1 cup ca e flour 1 teaspoon salt In a measuring cup or small bowl, sprin le yeast over 1/4 cup warm water; stir until dissolved. In a mixing bowl, combine 1 2/3 cups of the unbleached or all-purpose flour, ca e flour, and salt. Ma e a well in the center of the flour mixture and pour in the yeast mixture. With a wooden spoon, gradually stir in the flour, adding 3/4 C warm water as you mix. Turn the dough out onto a lightly floured surface and nead until very smooth, soft, and no longer stic y, about 10 minutes, adding additional flour as needed to eep the dough from stic ing. (The dough should still be quite wet, however.) Set the dough in [a bowl sprayed lightly with coo ing spray] and turn to coat lightly. Cover with plastic wrap and let rise until doubled, 2 to 2 1/2 hours. About 10 minutes before ba ing pizza, turn the dough onto the floured board, punch it down and nead briefly. Use a pastry cutter or a thin, sharp nife to divide the dough in half. (If you pull the dough apart, you ris tearing the gluten strands.) Pat each half into a ball and flatten into a dis . ADD TOPPINGS! =-) The dough can be made ahead, enclosed in a plastic bag, and stored in the refrigerator for up to 2 days or in the freezer for up to 2 months. Defrost for at least 8 hours in the refrigerator and bring to room temperature before using.) 582 calories per pizza crust, 16 g protein, 1 g fat, 123 g carbohydrate, 1,070 mg sodium, 0 mg cholesterol
(counts for white flour.) What I put on this pizza: A tomato sauce with oregano and garlic and a pinch of sugar, roasted onions, roasted peppers, roasted garlic, plumped sun dried tomatoes, shita e mushrooms. I also made a "turnover/calzone" type thing by placing a bean mixture (blac beans, garlic, onion, salsa, roasted red peppers -- next time I want to add ff soy cheese) and ba ing for about 20 minutes at 350. I made the apple turnovers by ta ing 1/8th of the dough, rolling it thin, placing chopped apples on one half (about 1 1/2 small apples). The apples had been mixed with some cinnamon and a pinch of brown sugar. Coo both of these items on a coo ie sheet lined with aluminum foil because they run all over the place. Hope you enjoy these! Posted by thorp@sas.upenn.edu (Patricia Thorp) to the Fatfree Digest [Volume 14 Issue 21] Jan. 21, 1995. :(from Eating Well Magazine, May/June '94): Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Pizza Sauce Recipe Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 6 oz can tomato paste 2 8 oz cans tomato sauce 2 teaspoons anise seeds -- freshly ground 1/4 teaspoon pepper 1/4 teaspoon garlic powder 1 teaspoon oregano 1 teaspoon italian seasonings 1 teaspoon chopped parsley Grind the anise seeds. Mix it all together. Spread on the dough. Top with veggies. Posted by "Jim Ba er" <jimb@netcom.com> to the Fatfree Digest [Volume 14
Issue 23] Jan. 23, 1995. :I thin I got this from the Ornish boo : Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Poppy Seed Muffins Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cup whole wheat flour 1/2 cup oat flour (see note at end) 1/3 cup sugar 3 t. poppy seeds -- (3 to 4) 1 teaspoon ba ing soda 3/4 cup plain nonfat yogurt 2 egg whites or equivalent 1 teaspoon almond extract (next time i'll use a little more) Combine dry ingredients. Combine wet ingredients. Combine wet and dry ingredients. Ba e in muffin pan using either nonstic spray or papers. Ba e at 350 F. for 14-16 min. Yield: 8 -10 muffins. Note: If you can't get oat flour than just run some quic coo ing rolled oats (the ones that coo in 1 min.) in your food processor till very fine. Posted by morma er@rmii.com to the Fatfree Digest [Volume 14 Issue 31] Jan. 31, 1995. y :adapted from SECRETS OF FAT-FREE BAKING by Sandra Woodruff: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Potatoes With Fenugree Leaves Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------4 medium sized potatoes -- (4 to 5) any type of potato other than the ba ing ones will do 1 bn fenugree greens or a small 1 bn spinach+dried fenugree leaves few mustard seeds 1 pinch asafoetida (optional -- but it really adds to the flavor here) x Cayenne/Chili powder 1 Pinch turmeric Salt 1 sm Pinch of sugar Your favorite liquid for Sauteeing(water or vegetable Broth) Boil and cube the potatoes. Wash the greens, shred into fine strands and set aside. Heat a good non-stic pan and add the mustard seeds. As soon as they start spluttering, add the asafetida, fry for a couple of seconds and then ad the cayenne/chili powder and turmeric and continue sauteeing adding a bit of liquid if it stic s. If dried fenugree leaves are used, crush them a bit and add at this point. Add the cubed potatoes, salt and sugar and reduce the flame to medium. Saute potatoes without adding any more liquid till a nice crust forms around them. Now start adding the shredded greens, a little at a time. Continue sauteeing till all the liquid is absorbed and the greens are a wilted. Serve with chapatis(the types that are roasted on an open flame, call d phul as) or with steamed rice and dhal. > (For those who are wondering, fenugree has a 'spicy' taste most > similar to the effect of cumin - it ma es the food spicier without > adding a particular taste of its own. *Not* spicy as in capsicum... > just a vague idea that the food is spicy. (How *do* you describe the > taste of a new food???)) Well, it is not very spicy as long as you use small quantities of fenugree . You will be surprised at how strongly bitter the spice is if you use it in larger amounts. I could post my recipe for curry powder using fenugree if anybody wants it, I generally use this powder to ma e a spicy lentil stew called 'sambhar'. Posted by nalini@Rational.COM (Nalini Ganapati) to the Fatfree Digest [Volume 14 Issue 6] Jan. 6, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections
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Pumper nic el Bread (Abm) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cup water 2 tablespoons molasses 1/4 cup bread flour 1/2 cup rye flour 2 1/4 cups whole-wheat bread flour 1 1/2 tablespoons unsweetened cocoa powder 1 1/2 teaspoons caraway seeds 1 1/4 teaspoons salt 3 teaspoons yeast 1 1/4 cups golden raisins Source: I modified this from one in a Family Circle magazine Posted by dpattow@uwspmail.uwsp.edu to the Fatfree Digest [Volume 16 Issue 17] Mar. 21, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Quic Lunch: Kidney Beans Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 can red idney beans 1 can chopped tomatoes or equivalent amount of fresh tomatoes 1 salt to taste (only if using fresh tomatoes) 1/2 cup chopped parsley 8 shita e mushrooms -- sliced into thin strips Load into microwave container in layers following order of ingredients. Mix before coo ing. Nu e for 3 minutes at high or until hot. Source: Original Posted by vmh@intellicorp.com to the Fatfree Digest [Volume 16 Issue 12] Mar. 16, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 beans (coo ed great northern beans, garbanzo -- whatever you li e) 1 corn 1 tomatoes (i li e stewed) 1 garlic, cayenne pepper -- and other spices -- to taste Just mix all of these ingredients together, adjusting the amounts (using more beans, corn, spices, etc., to taste). Heat & eat! :) ~Enjoy~ Source: improvised Posted by Tabatha.wnin@smtp.usi.edu (Tabatha) to the Fatfree Digest [Volume 16 Issue 27] Mar. 31, 1995.
Quic
Meal - Beans, Corn & Tomatoes
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Quic Ratatouille Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3 cloves (or to taste) crushed garlic 1 medium eggplant -- halved and sliced crosswise (half-circles) 3 medium zucchini -- sliced 2 cups mushrooms -- sliced 1/2 teaspoon crushed thyme 1 can stewed tomatoes 1/2 cup red wine Pour wine into bottom of a stew pot or dutch oven. add garlic. turn heat to medium. layer the eggplant slices in the pot, followed by the zucchini slices, then the mushrooms. sprin le the thyme over the mushrooms. pour the can of tomatoes on top. cover and simmer/steam 20 minutes or until everything is coo ed through. Posted by Libby <eac9m@poe.acc.virginia.edu> to the Fatfree Digest [Volume 14 Issue 27] Jan. 27, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Quic Vegetable Jumble Recipe By :
Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 10 oz bric frozen spinach thawed and somewhat drained 2 15 oz cans corn -- somewhat drained 1 15 oz can italian white idney beans (or substitute great northerns) -----seasoning option 1----3 teaspoons canned chopped garlic (polaner brand is pac ed in water) (or 1*tsp garlic powder) 1 teaspoon blac pepper 2 teaspoons dehydrated onion fla es -----seasoning option 2----1/2 teaspoon papri a 2 teaspoons italian seasoning -----seasoning option 3----1/4 cup bottled italian or vinaigrette dressing (and drain the corn more thoroughly) Rip up the spinach a bit, if it's in huge stringy clumps. Toss everything together in a bowl. Let sit for a few minutes if you've got dry spices in there. Heat up if you feel li e it, else eat cold.
It would also taste good with idney or blac beans, but the dar er liquid from the beans would ma e the dish loo muddy. Most of my veggie coo ing loo s brown (or red) and boring - it's a nice change to eat something bright and pretty... Actually, I usually ma e this with frozen corn... but I don't measure that, I just pour it from the bag... Posted by "Aliza R. Panitz" <buglady@access.digex.net> to the Fatfree Digest [Volume 14 Issue 22] Jan. 22, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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I'd li e to try this with chopped red bell pepper in it - I thin taste good, and I now it would loo good...
it would
Raisin Bread (Lacto) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------9 ounces s im mil 1 1/2 cups whole wheat flour 3 tablespoons gluten flour added to enough unbleached flour to equal 1 teaspoon salt 3 tablespoons brown sugar 1/2 cup raisins (could have used a lot more) 2 teaspoons cinnamon 1 1/2 teaspoons yeast Place in bread machine in order recommended by manufacturer and select Light Crust. Posted by morma er@rmii.com to the Fatfree Digest [Volume 14 Issue 31] Jan. 31, 1995. y :(adapted from BREAD MACHINE MAGIC by Linda Rehberg and Lois Conway): Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Red Beans And Rice Recipe By : Deb Serving Size : 4 Preparation Time :1:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 1/2 cups rice -- dry 1 1/2 pints water 2 cans red beans, canned 1 large garlic clove -- minced 1/4 cup apple juice, frozen concentrate 2 tablespoons tomato puree 1 roma tomato -- diced 1 dash cumin 1 dash thyme 1 bay leaf Place rice and water in large pot. Bring to boil. Reduce temperature and
simmer until water is absorbed. Place apple juice concentrate in non stic fry pan. Mince garlic and saute in juice. Add red beans, spices, tomato and tomato puree. Simmer until tomato is softened.
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Refried Bean And Corn Quesadillas Recipe By : Coo ing Light, May 1995 (adapted by elly roddy) Serving Size : 4 Preparation Time :0:15 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/2 cup frozen corn ernels -- thawed 2 tablespoons green onion -- sliced 1/4 teaspoon cumin 16 ounces refried beans (fat-free) 8 flour tortillas (fat-free) 3/4 cup cheddar cheese, nonfat vegetable coo ing spray 1/2 cup nonfat sour cream 1 jalapeno -- minced Combine first four ingredients in a medium bowl, and stir well. Spread about 1/2 cup bean mixture over each of 4 tortillas, and top each with 3 tablespoons cheese and remaining tortillas. Coat a large nonstic s illet with coo ing spray, and place over medium-high heat until hot. Add 1 quesadilla, and coo 3 minutes on each side, or until golden. Remove quesadilla from s illet, set aside and eep warm. Repeat procedure with remaining quesadillas. Cut each quesadilla into 4 wedges. Serve warm with sour cream. Garnish with Sour cream and minced jalapenos.
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Risotto Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 part arborio rice 3 parts hot liquid whatever you li e to use for sauteing Saute the rice over a medium to high heat until translucent. Add one half a cup or so of the stoc and stir. Reduce heat to somewhere between medium and low. The stoc will absorb into the rice. When absorbed, add another half cup or so of stoc and continue stirring. eep stirring and adding stoc . The whole process ta es twenty to thirty minutes. I usually throw in a cup of frozen veggies when the rice is almost done (corn and peas are good) for texture. My boss adds mushrooms. Also good. (If you eat dairy, a little bit of high quality parm or romano sprin led on before serving is really good but not a necessity.) Posted by "Lisa E. Loewy" <lloewy@fdic.gov> to the Fatfree Digest [Volume 14 Issue 10] Jan. 10, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Rose's Tomato/Onion Dressing Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 can tomato wedges (14 1/2 oz.) 1 large sweet onion 2 tablespoons herb vinegar (or whatever vinegar you li e . . . and you may want more than 2 1 tb ) 1/2 teaspoon poppy seeds 1/2 teaspoon celery seeds 1/2 teaspoon garlic salt 1 1/2 teaspoons basil
teaspoon 1/2 teaspoon 1/2 tablespoon 1/2 teaspoon
cilantro dill weed sugar(more or less to taste) citric acid (optional -- for longer shelf life)
1. Saute Onion along with the spices in a small amount of veggie broth, wine, or water until transparent and tender. 2. Put tomatoes and onion mixture in blender, add vinegar and sugar. Blend on low speed. 3. Taste, add more vinegar, salt, and/or more sugar to suit individual taste buds. This ma es a nice dressing for any ind of green salad. Than s for the prodding to get this done. It's something I've been wanting to do since selling the stuff last summer. Posted by Rose Geiger to the Fatfree Digest [Volume 14 Issue 30] Jan. 30, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Salad Idea: Beets, Arugula & Grapefruit Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 grapefruit 1 arugula bunch 1 can cold sliced beets Arien's post reminded me of a salad I had that a friend made and brought in to lunch one day, consisting of cold sliced beets (canned, boiled or steamed would do), arugula and grapefruit slices. This is a delicious combination! Source: apparent original. Posted by fischer@acpub.du e.edu (Karen Fischer) to the Fatfree Digest [Volume 15 Issue 30] Mar 2, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith,
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Savory Stuffed Peppers Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------4 medium green peppers 2/3 cup split peas 2 1/4 cups water 1 pac age vegetable broth 1/2 medium onion -- chopped 1 cup sliced mushrooms 2 cloves garlic -- minced (2 to 3) 1 tablespoon olive oil 1 tablespoon balsamic vinegar 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 1/2 cup couscous 2 medium tomatoes -- seeded and chopped Remove tops and seeds from green peppers. Stand pepper cups upright in an 8" microwave-safe ba ing dish. Wash and pic over peas. Place in a medium saucepan with 1-1/4 cups of the water and the vegetable broth. Bring to a boil. Reduce heat, cover and simmer for 30 minutes. Meanwhile, in a large saucepan, saute onion, mushrooms and garlic in olive oil until onions are tender, 2 to 3 minutes. Remove from heat; stir in peas along with seasonings. Set aside. In a small saucepan, bring the remaining 1 cup water to a boil, add couscous and remove from heat. Cover; let stand for 5 minutes. Stir into pea- vegetable mixture along with half of the tomatoes. Stuff peppers with mixture. Cover and microwave on high for 5 minutes. Top with remaining tomatoes. Ma es 4 servings.
indness of Karen
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Scalloped Tomatoes And Corn Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------preheat oven to 375 f. -----combine in 1 1/2 qt. casserole----1 stewed tomatoes -- undrained 2 cups coo ed corn -- drained 2 slices whole wheat bread -- cubed -----top with----1/4 cup nutritional yeast (optional) -----sprin le with----herbs (basil, parsley and/or oregano) Preheat oven to 375 F. Ba e for 20 minutes or until well heated. Source: original. from the Kitchen of Carolee. Posted to Genie Food & Wine RT, Sun Feb 26, 1995, C.LAVENGOOD Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Simple Ba ed Eggplant Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 eggplant sliced 1/2" thic 1 sliced tomato 1 basil to taste 1 low-sodium tamari 1 balsamic vinegar 1 red pepper to taste
Ba e eggplant on a ba ing sheet at 400 degrees for about 8-10 minutes. When I turned the slices over and topped them with basil and sliced tomato li e the recipe said, I brushed them with a mixture of low-sodium tamari and balsamic vinegar. I added some pieces of red pepper at this time, too, and brushed them with the mixture. Eight minutes or so more in the oven, and it was YUMMY! Source: from an early McDougall coo boo , with a variation Posted by elinorl@mcn.org (Elinor Lindheimer) to the Fatfree Digest [Volume 16 Issue 20] Mar. 24, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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S illet Vegetable Medley Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 tablespoons water 1 tablespoon cider vinegar 1 tablespoon vegetarian worcestershire sauce 1 1/2 teaspoons sugar 1 1/4 teaspoons salt 1/2 teaspoon crumbled oregano 1/4 teaspoon dry mustard 1/2 pound fresh green beans -- cut into 2 inch lengths 1/2 pound button mushrooms -- halved 2 medium zucchini -- sliced 2 tomatoes -- cut in wedges Combine first 7 ingredients in pan and heat to a boil. Add beans and return to boil; reduce heat. Cover and simmer 5 minutes. Add mushrooms and zucchini; cover and simmer 3 minutes. Add tomatoes; cover and simmer 1 minute. Serve hot. To serve cold, do not coo tomatoes. Cover and refrigerate after coo ing other ingredients, adding tomatoes just before serving. Source: While I was on vacation in Illinois, my stepmother made this delicious dish for me. Posted by Debbie=Thomson%M t=Comm%PCM t=Hou@bangate.compaq.com to the Fatfree Digest [Volume 16 Issue 19] Mar. 23, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections
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South Of The Border Flip (Tvp Tacos) Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cups tvp -- dry 1 3/4 cups boiling water 1 can tomatoes -- canned 1 teaspoon basil 1 teaspoon oregano 1/2 teaspoon cumin 1/2 teaspoon thyme 1 teaspoon salt 1 pepper -- to taste 1 tablespoon chili powder 1 onion -- diced Reconstitute TVP in boiling water. Simmer TVP, and all the ingredients to blend.
Posted by "R. S. Koss" <rs oss@bronze.coil.com> to the Fatfree Digest [Volume 15 Issue 31] Mar. 3, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Southwestern Rice And Bean Salad Recipe By : COUNTRY MAGAZINE
Source: Adapted from something in the Food section of our paper last wee (The Columbus Dispatch).
Serving Size : 8 Preparation Time :0:30 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cups long-grain rice -- coo ed 16 ounces idney beans, canned -- rinsed and drained 8 3/4 ounces corn -- drained 1/2 cup green onions -- sliced 1/2 cup picante sauce 1/4 cup nonfat italian salad dressing 1 teaspoon ground cumin Combine all of the ingredients in a large salad bowl. Cover and refrigerate for 2-3 hours.
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Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 can blac eyed peas 1 carrot -- diced 1/2 onion -- diced 1/4 green pepper -- diced 1 stal celery -- diced 3 cloves garlic -- minced 1/2 teaspoon salt -- or to taste 1/4 teaspoon pepper -- or to taste 1/4 teaspoon tabasco sauce -- or to taste Mix all ingredients together in a saucepan, and bring to boil. Simmer for at least 10 minutes, but 20 - 25 is better. Source: apparent original Posted by wallis@aps.anl.gov (David Wallis) to the Fatfree Digest [Volume 16 Issue 14] Mar. 18, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Southwestern Style Blac
Eyed Peas
Spiced Spinach With Yogurt Recipe By : Jean-Marc Fullsac , in Eat More, Weigh Less Serving Size : 2 Preparation Time :0:30 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 pac age fresh spinach 2 teaspoons ground cumin 2 teaspoons coriander -- ground 1 teaspoon garlic -- minced 1/2 cup yogurt, 1% 1/8 teaspoon nutmeg -- ground salt and pepper -- to taste Wash the spinach well and sha e gently to remove the excess water. In a dry large pan or s illet, toast the ground cumin and coriander, ta ing care not to let the spices turn dar brown and burn. Add the damp spinach and garlic, then stir continuously to wilt the spinach leaves, Transfer to a serving bowl, stir in the yogurt and nutmeg. Season to taste with salt and freshly ground blac pepper.
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Spicey Chic pea/Butterbean Pasta Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 pac age your favorite pasta 2 cans chic peas -- drained and rinsed
2 1 1 3 1 1
cans can oz large
butterbeans including liquid vegetable stoc (14 1/2 ) chili peppers -----if chili peppers are not hot----jalapenos -- (1 to 2) tabasco sauce to taste
If chilis are not hot enough, puree in blender or chopper 1 or 2 jalepanos and add. Then add tabasco to taste. I am drooling thin ing about the leftovers in the fridge. I can't wait to ma e and eat more. Posted to Fatfree Digest Thu, 21 Apr 94 10:26:43 EDT By MPAX@pbs.org Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Spicy Barbecue Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3/4 cup catsup 2 tablespoons (veggie) worcestershire sauce 1/2 cup water 6 tablespoons red wine vinegar 1 tablespoon brown sugar 1 small bay leaf 1 teaspoon dried oregano 1 tablespoon papri a 1/2 teaspoon garlic powder 1 teaspoon (or more) chili powder 1/2 teaspoon ground cloves 1 teaspoon crac ed blac pepper 2 tablespoons whole mustard seeds 2 teaspoons spice islands hic ory smo ed salt
Ma e pasta as usual. Meanwhile, heat a dutch oven over med. heat. Add a little veg stoc . Chop chilis into large chun s and saute in stoc (include the seeds) for about 2 minutes. Add chic peas and more veg stoc and coo for 5-10 mins. Add the butterbeans with liquid and the rest of the veg stoc . Let simmer and liquid reduce some.
tablespoons
onion powder
Combine liquid ingredients in small saucepan. Combine dry ingredients in bowl. Add dry ingredients to liquids and mix well. Bring mixture to a boil, then simmer 1 hour over low heat. Covered or not; it splatters if you don't cover it but if you don't mind cleaning up your stove the sauce thic ens up more if it's uncovered. (ta e out the bay leaf!) Posted by Valerie Schultheiss <valerie@halcyon.com> to the Fatfree Digest [Volume 14 Issue 6] Jan. 6, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Spicy Corn Ragout Recipe By : Bonnie Stern, Simply HeartSmart Coo ing (modified) Serving Size : 4 Preparation Time :0:20 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 tablespoons chic en broth 1 garlic clove -- minced 1/2 red onion -- diced 1 red bell pepper -- diced 2 tablespoons jalapeno peppers -- chopped 2 cups corn, frozen 1/2 cup chic en broth 10 ounces spinach -- trimmed and chopped 1/4 teaspoon pepper 1/3 cup basil, fresh -- chopped Heat oil in large, deep s illet or Dutch oven. Add garlic and onion. Coo gently until tender and fragrant, but do not brown. Add red peppers, and jalapenos. Coo for 5 to 10 minutes. Stir in corn and mix together well. Add stoc and bring to a boil. Coo gently for 5 minutes. Stir in spinach and coo for 5 minutes longer, just until wilted. Add pepper, salt, if desired and basil. Taste and adjust seasonings, if necessary.
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Spicy Fatfree Chili Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cup uncoo ed hard wheat berries 2 onions chopped 2 cups coo ed pinto beans 3 tablespoons (approx) cinnamon 1/4 cup (approx) chili powder 1 16 oz. jar picante sauce 2 chili tomatoes 1 green chilis 1 7 oz. can jalapeno relish Coo the wheat berries in 2.5 cups of water (it will ta e about an hour). Combine the remaining ingredients and simmer while the wheat berries are coo ing. Add the wheat berries when they are done and enjoy! If the wheat berries do not absorb all the water, drain them before adding to the chili. They should be a little chewy. I didn't measure the cinnamon or chili powder; the measurements should be close though. The pinto beans were fresh. Posted by sysbill@tenforward.cc.u y.edu to the Fatfree Digest [Volume 14 Issue 20] Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Spicy Red Lentils And Rice Recipe By : Serving Size : 4 Preparation Time :0:35 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------6 scallions -- thinly sliced 3 cloves garlic -- thinly sliced 2 carrots -- peeled and sliced 8 ounces mushrooms -- quartered 1 cup rice 1 cup lentils -- dried, red 1 1/2 teaspoons salt 1 teaspoon coriander 1 teaspoon cumin 1 teaspoon ginger 1 teaspoon tumeric 4 cups water 8 ounces ale or spinach 1 cup nonfat yogurt Saute scallions and garlic for three minutes or until slightly softened. Add carrots and mushrooms and saute, stirring occasionally for 5 minutes or until carrots are crisp - tender. Add the rice and lentils, salt, coriander, cumin, ginger and tumeric and stir to coat. Add the water and bring to boil over high heat.
Top each portion with 1/4 cup of yogurt.
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Spinach Pizza Recipe By : Serving Size : 5 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 whole pita bread -- (2 to 3) 1 10 oz p g frozen spinach 1/3 cup nutritional yeast 1 medium onion
Stir in the ale. Cover and coo slightly wilted.
for 2 minutes or just until the ale is
Adjust the heat so the mixture bubbles gently. Cover and coo minutes.
for 15
Thaw spinach completely, press out all water. Heat mil in saucepan, when hot but not boiling stir in flour. Stir until sauce begins to thic en, turn heat down. Add nutritional yeast and spinach. Stir constantly until thic and gooey, only about 3-4 min. In separate pan, saute onion, garlic, until onion is tender. Stir in tomatoes, mushrooms, and spices. Saute until just done. Preheat oven to 425. Using a very sharp bread nife, split each pita bread so that you have two round flat pieces instead of one thic one. Place each piece of bread on a coo ie sheet or pizza pan. Spread spinach sauce over each. Top with tomato mixture, being careful to avoid the juice. Ba e for 5 to 7 min. Watch closely so that the edges of the pita don't burn. Ma es a nice crunchy crust. This made enough for 5 individual pizzas. Sorry, I don't have nutritional info. Posted by "Von Balson, Kathleen" <VBalson@IT.jea.ci.jax.fl.us> to the Fatfree Digest [Volume 14 Issue 7] Jan. 7, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Spinach-Mushroom Lasagna (Ovo Lacto) Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3 cups crushed fresh or low-sodium canned tomatoes 1/2 cup chopped mushrooms 1/2 cup chopped red bell pepper 1/2 cup chopped carrot 1/2 cup chopped onion 1/2 cup red wine or red grape juice 2 tablespoons honey 1/2 teaspoon dried basil leaves
5 1 3 1
plum tomatoes -- (5 to 6) 8 ounces p g fresh mushrooms cloves garlic -- (3 to 4) teaspoon the following spices: basil, parsley cayenne pepper 1/2 cup rice mil -- (1/2 to 1) 4 tablespoons flour
4 1 1/2 cups 8 1 4 ounces pound ounces
1. Place tomatoes, mushrooms, red peppers, carrots, onion, wine or grape juice, garlic, honey, basil, rosemary, oregano, thyme, and blac pepper in a large, heavy saucepan. Simmer for 20 minutes. 2. Preheat oven to 350 degrees. 3. Mix together the egg whites and the ricotta or cottage cheese. Set aside. 4. To assemble, place a layer of tomato sauce in the bottom of a 9-by-13 inch casserole. Cover the sauce with a layer of coo ed lasagna noodles. Spread ricotta-egg mixture over noodles and top with a layer of spinach. Add another layer of noodles, another layer of sauce, and finish with grated mozzarella. 5. Ba e for 35 minutes. Let stand for 15 minutes before cutting. Calories per serving: 227Carbohydrates: 36 g Fat: 1 gDietary Fiber: 4.3 g Cholesterol: 3.8 mgSodium: 264 mg Protein: 15 g Posted by elly roddy < roddy@falcon.bgsu.edu> to the Fatfree Digest [Volume 14 Issue 28] Jan. 28, 1995. :It's from Sarah Schlesinger's 500 Fat-Free Recipes: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Spinach-Squash Croc pot Soup Recipe By : Genie, Food & Wine RT [*] Mon Feb 27, 1995, H.KULIS [DAPRE
1/2 1/2 1/2 1/4
teaspoon teaspoon teaspoon teaspoon
dried rosemary leaves dried oregano leaves dried thyme leaves blac pepper egg whites -- lightly beaten nonfat ricotta cheese or cottage cheese lasagna noodles -- coo ed al dente and well drained fresh spinach, well washed drained and chopped nonfat mozzarella cheese grated
Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------10 ounces spinach, frozen 1 small yellow squash -- diced 1/2 small onion -- minced 2 carrots -- diced 4 cloves garlic -- minced 6 ounces v-8 vegetable juice 1/2 cup navy beans 4 cups water 1 teaspoon salt I just thru it all in the croc and let it coo on high all day. I had two bowls for lunch yesterday and today, and the ids ate "just a taste" Genie, Food & Wine RT [*] Mon Feb 27, 1995, H.KULIS [DAPREZ] Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Steamed Buns With Dipping Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/4 medium red bell pepper -- finely diced (I'd use more next time ) 2 scallions -- finely chopped (both white and green parts reserve 1*teaspoon for dipping sauce) 1 minced garlic clove (reserve 1/8 for dipping sauce) marinated mushrooms from above recipe 1/4 cup whole water chestnuts finely diced 1 tablespoon hoisin sauce 1 tablespoon all-purpose flour bun dough (see above recipe) 3 tablespoons low-sodium soy sauce 1 teaspoon white vinegar 1/4 teaspoon hot chili oil chopped cilantro for garnish
Sprin le wor surface with flour. Turn bun dough out onto prepared surface, nead 1 minute and roll into a log, about 16" long and 1 1/2" wide. Cut dough into 16 equal pieces and roll each into a ball. Flatten each ball with the palm of your hand into a 3" diameter circle. Place a heaping teaspoon of filling mixture in center of each dough round, and gather up edges to enclose filling, twisting edges together and pressing to seal. Repeat with remaining dough and filling, covering buns with plastic wrap.
Serve freshly steamed buns immediately, with dipping sauce on the side, or cool and freeze for later use. (To reheat, thaw until soft and steam until warmed through, 5 minutes.) Enjoy! The recipe also says that you can use other veggies and sauces -- try chopping up your favorite ff chinese dish and ma ing it into a filling! Posted by thorp@sas.upenn.edu (Patricia Thorp) to the Fatfree Digest [Volume 14 Issue 11] Jan. 11, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Stuffed Manicotti Recipe By : Judy Talbott in Reversing Heart Disease (Ornish) Serving Size : 4 Preparation Time :1:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ --------------------------------
WARNING: This ta es a little practice, so I'd recommend that you plan on *not* serving the first 2 or 3 you ma e to company. =-) Line steamer rac with cheesecloth or wax paper (I used cabbage leaves). Place in large shallow saucepan or wo ; add 2" water, cover and bring to rolling boil. Arrange 8 of the buns at least 1" apart on prepared steamer rac ; cover and steam until puffy, tender and coo ed through, 15-20 minutes. Repeat with remaining buns, adding water to pan as necessary. (I did this in my Blac and Dec er steamer, which only allowed for 4 dumplings at a time. I filled the water to the highest water mar , refilling after steaming 8 dumplings.) Meanwhile, prepare dipping sauce: In small bowl, combine soy sauce, 1 tablespoon water, the reserved scallions, the vinegar, the reserved garlic, and the hot chili oil, if using; sprin le with cilantro, if using.
In large non-stic saucepan, add bell pepper, scallions, and garlic, and coo , stirring constantly, until peppers are soft, 5-8 minutes. Chop mushrooms (the pieces need to be fairly small to go in the dumplings) and add, with marinade, to peppers. Add water chestnuts and hoisin sauce; coo until most of liquid has evaporated, 3-4 minutes. Cover and refrigerate until ready to use.
12 16 1/2 1/2 1 2 1/2 1/4 3
ounces ounces teaspoon teaspoon teaspoon teaspoons cup teaspoon cups
manicotti noodles tofu -- soft dried oregano dried thyme fresh basil -- minced garlic -- minced italian parsley -- minced white pepper salt marinara sauce
Preheat the oven to 375 Degrees F. Coo the pasta for 5 minutes in boiling water, rinse in cold water, and set aside, ma ing sure that the manicotti are not stac ed or overlapping. In a large bowl mix the tofu, oregano, thyme, basil, garlic, parsley, and white pepper. Add salt to taste. Stuff the manicotti noodles with the filling and place into a shallow 8" X 8" nonstic ba ing dish. Pour the Marinara Sauce over the manicotti and ba e for 30 mintues, or until the sauce is bubbling. Garnish with fresh herbs and serve.
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Stuffed Shells With Fennel Sauce Recipe By : Jane Brody's Good Food Gourmet Serving Size : 4 Preparation Time :1:30 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------***pasta** 12 ounces pasta shells ***filling** 2 large garlic cloves -- minced 12 oz mushroom -- coarsely chopped 1/2 cup red bell pepper -- finely chopped
teaspoon 1/4 teaspoon 1/8 teaspoon 1 lb 6 oz 1 2 cup cups 1/2 teaspoon 1/4 teaspoon 1/8 teaspoon 1 can 1 tablespoon
thyme salt -- optional pepper tofu mozzarella cheese, fat free ***sauce** scallions -- thinly sliced fennel bulbs -- finely chopped fennel seed pepper salt tomatoes, canned -- 14-16 oz tomato paste
PASTA: Coo Shells, Set aside, ta ing care to eep separate so they won't stic . FILLING: While the Pasta coo s, saute garlic. Add mushrooms, red pepper, thyme, salt and pepper. Coo until mushroom liquid evaporates. Transfer mixture to a large bowl. Add the Tofu and Cheese to the mushroom mixture, and toss to combine thoroughly. Press some of the filling into each of the coo ed shells. Set the stuffed shells in a shallow ba ing dish that has been sprayed with oil. Preheat the oven to 350 Degrees F. SAUCE: Saute scallions for three minutes. Add the fennel, fennel seed, pepper, and salt, and coo the mixture, stirring often, another three minutes. Stir in the tomatoes with their juice and the tomato paste, and coo the sauce 5 minutes longer. Pour the sauce over the stuffed shells, cover the shells with foil, sealing the edges. Put the shells in the hot oven and ba e for 15 minutes. Remove the foil, and continue ba ing the shells for another 5 to 10 minutes, or until dish is heated through.
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Stuffed Tomatoes Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------8 tomatoes 200 grs red lentils or similar. 1 onion (cut in thin strips) 1 carrot (diced) 1 celery stic (diced) 1 cube vegetable flavour (oxo or similar)
3 3 1 1
tablespoons large
Boil lentils (salt to taste). Put vegetable cube in and boil for 15 minutes. At the same time, saute the onion. When brown add carrot, celery and coo by moving the mix with a spoon (I use a wooden spoon). Add red lentils, bread crumbs and incorporate with vegetables. At this point is a good idea to test for taste with salt, pepper and cumin. At the end, add coriander, mix and put aside.
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Sunday Vegetable Hash Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 large white turnip (about 1 large boiling potato (about 1/4 cup defatted vegetable broth 1 cup diced (1/4 inch) onion 1 cup diced (1/4 inch) red bell pepper 1 cup diced (1/4 inch) green bell pepper 1 cup corn ernels, thawed -- if frozen 1 teaspoon dried thyme salt and blac pepper -- to taste 4 tablespoons chopped flat-leaf parsley non-stic coo ing spray
Cut the top of spread), drain Bon apetit!!! to the Fatfree
tomatoes and remove core, ( I save it to use as a sandwich juice and fill them with stuffing. Ba e for 45 min on Low. Posted by "Paul Carreno" <PCARRENO@acserv.ad.cowan.edu.au> Digest [Volume 15 Issue 30] Mar 2, 1995.
pinch
or sprin le of ground cumin broth or balsamic vinegar or wine -- etc for "sauteeing" some bread crumbs ( approx spoons) fresh coriander or substitute salt/pepper (to taste/optional)
1. Peel and cut turnip and potato into 1/4-inch dice. Place in pot with water to cover. Bring to a boil and coo until just tender. Drain and remove to a bowl. 2. Pour vegetable broth into a large, non-stic s illet. Add diced onion and peppers; coo over medium heat, stirring, for 4 to 5 minutes. Add corn and coo for 1 minute. Add to the turnip and potatoe mixture. Toss with thyme, salt, pepper and 3 tablespoons parsley. 3. Spray the s illet with non-fat spray. Add vegetables and weigh down with a heavy lid, slightly smaller than the s illet. Coo over medium heat for 5 to 7 minutes, or until bottom is slightly golden. Turn has over with a spatula; coo for 3 minutes longer, or until hash is golden 4. Remove hash to a platter. Sprin le with remaining parsley. (This recipe serves 6.) Posted by Tabatha.wnin@smtp.usi.edu (Tabatha) to the Fatfree Digest [Volume 14 Issue 28] Jan. 28, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Swedish Apple Pie (Ovo) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cup flour 1 cups sugar -- (1 to 1 1/2) 1/2 teaspoon vanilla 4 egg whites 1/2 cup chopped walnuts 2 teaspoons ba ing powder 2 cups finely chopped apple Preheat oven to 350 degrees F. In a large bowl, mix first ingredients; the mixture will be thic . Stir in chopped apple. Spray a pie pan with no stic spray. Put mixture in the pan and ba e for about 35 minutes. I never use the nuts and it still tastes great. I never use more than one cup on sugar - depends on the sweetness of the apples I use. I especially li e to use Fuji apples. Before ba ing I sprin le the top of the batter with a touch of cinnamon sugar. We enjoy this warm but it is o cold too! Posted by Linda Lu e <lu e@honeydew.cc.wwu.edu> to the Fatfree Digest [Vol. 14 Issue 8] Jan. 8, 1995.
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Sweet And Sour Cabbage Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 head cabbage 2 large cans crushed tomatoes with added puree (or some equivalent) 1 large onion 5 cloves garlic juice of 2 lemons or about 1/4 balsamic or wine vinegar 1/2 cup brown sugar 1 tablspoons of grated fresh ginger salt and pepper to taste ~ slice cabbage thinly to create cabbage strips, - half onion and slice thinly to create half rings - crush, slice or dice garlic - grate ginger Put everything in a large soup pot and add water to cover plus a little more. Bring to boil, then reduce heat, cover, and simmer for 2-3 hours (longer the better). Don't be afraid to add more tomato, sugar, or vinegar if you li e it more tomatoey, sweeter, or more sour. Taste a couple hours into the coo ing for adjustment. The cabbage will have imparted its flavor and the tomatoes will have mellowed. You can also add rice during the last 45 - 30 minutes (also add the more water appropriate for the amount of rice you add. For example, I added 3/4 cup brown rice and 1 1/2 cup water the last 40 minutes) Or add a can of white or garbanzo beans. (Again these won't need coo ing, so just add at the end) [If you're not a vegetarian, you can use b**f or ch*c *n stoc . Even some browned ground m**t or soup bones.] Posted by nlehrer@isx.com (Nancy Lehrer) to the Fatfree Digest [Volume 14 Issue 15] Jan. 15, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Sweet Peppers & Onion Pizza Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ ------------------------------------crust----1/2 cup whole wheat flour 1 1/4 un-bleached flour -- (1 1/4 to 1 1/2) 1 teaspoon yeast 2 teaspoons sugar 3/4 cup hot water (120 deg) 1/4 cup corn meal (for flouring pan only) -----topping----1 (6oz) can tomato paste 1 medium yellow pepper 1 medium red pepper 1 medium yellow onion 1 (8oz) can mushrooms 1 cup ff mozzarella (or equivalent) 1 (14oz) can pealed italian tomatoes w/ garlic & spices ((drained)) 2 cloves garlic Preheat Oven to 450 deg. First the crust, In a large bowl dissolve the yeast and sugar in hot water. Add whole wheat flour and 1/2 Cup of the un-bleached flour and stir. Wor in the remaining flour till dough is dry enough to roll. Roll dough on floured surface till thin and the size of a large coo ie sheet. ( Mine was so large I had to trim it). Place on a corn meal floured coo ie sheet. (I used a little oil spray to ma e the corn meal stic ) At last Toppings, lightly brush the dough with tomato paste (I ended up using only 1/2 of the can). Slice, mince, shred remaining ingredients place on pizza and slide in the oven for 15-20 minutes. The resulting dinner passed the significant other test...
Posted by fran m@extendsys.com (Fran [Volume 14 Issue 28] Jan. 28, 1995.
I. Mason) to the Fatfree Digest
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Sweet Potato Curry Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 medium sweet potato -- peeled and cut into chun s 1 medium onion -- cut into chun s 1 teaspoon curry powder 1 pinch hot pepper fla es 1 water or vegetable broth 1 tb cornstarch mixed with a little cold water to form a thin paste "Saute" the onions in a wo or large frying pan until soft. Add the sweet potato and seasonings. Stir until the curry powder forms a paste on the vegetables, adding more liquid if necessary. Add enough liquid to _almost_ cover the sweet potato and bring to a boil. Reduce the heat, cover and simmer for about 15 minutes or until the sweet potato is tender. Thic en with the cornstarch paste. Enjoy. Source: Apparent original. Posted by Ed Resnic <EResnic @wecnotes.semcor.com> to the Fatfree Digest [Volume 15 Issue 31] Mar. 3, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Sweet Potato Whip Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------12 sweet potatoes (pric ed all
2 1/4 pounds
Ba e the sweet potatoes at 375 for 1.25 hrs or until soft. Let them cool to room temperature. Coo the carrots in the broth until tender 20 to 25 minutes Reserve 1/2 c of broth. Scoop out the inside of the cooled potatoes into a large bowl add the carrots, 1/2 c of broth, yogurt and cinnamon. Mash together and then put 1/2 in a food processor then do the other half. Mix together. Put in the oven for 15 minutes at 375 before serving. COMMENTS: The carrots help alleviate the sweetness of the potatoes. The food processor is not necessary if you have a good potato masher and the carrots are tender enough. This was a great dish to prepare the night before. Except that before serving you would need to put it in the oven for 30 minutes instead of 15 minutes. Reposted by Allison Kin ead <sasan @unx.sas.com> to the Fatfree Digest [Volume 16 Issue 3] Mar. 7, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Sweet Potato-Parsnip Puree Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3 good sized sweet potatoes equal bul in parsnips
1/2 cup 4 cups
over with a for ) nonfat plain yogurt defatted chic en broth substitute carrots cinnamon or mace to taste (1/4 tsp) salt and pepper to taste (optional)
teaspoon
cumin
Peel sweet potatoes and parsnips, cut into chun s, and coo in water until soft. A pressure coo er speeds this up. Drain, puree in food processor. Mix the puree and cumin and put in a casserole dish. Allow to sit for 15 minutes for cumin flavor to develop, mix again, serve. I subbed the cumin for a T of sesame tahini, which can also be subbed for with a few drops of sesame oil if you can afford it. I believe the cff would stay below 10%. Oh, and the water from coo ing ma es a good start on soup the next day. Posted by "Anne.Cox" <20676AC@msu.edu> to the Fatfree Digest [Volume 14 Issue 12] Jan. 12, 1995. :more or less from Lorna Sass: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Sweet Rice And Mangos Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cup 'sweet' rice 1 ripe mango 1/2 cup mashed low fat tofu 2/3 cup water 1/4 teaspoon salt 2 tablespoons honey 1 teaspoon vanilla 1 teaspoon lemon juice 1/4 teaspoon cinnamon 1/8 teaspoon guar gum to thic en Rinse the rice and let soa in cold water for 5 to 10 hours. Peel and slice the mango Mix the last 7 ingredients and blend to a smooth cream. Drain the rice well and lay in a thin layer on a steamer insert (cheesecloth on top of the insert may be needed if the holes are too large) and coo over steam for about 40 minutes or until soft. Spoon hot rice into small bowls, top with the chilled mango slices and spoon over the lightly warmed tofu cream. Roasted cashews or a few shreds of coconut may be added as a garnish only
if you wish. Source: from a fatfree Oriental Delights coo ing class. Posted by Barbara Zimmerman <barbara@crl.com> to the Fatfree Digest [Volume 15 Issue 31] Mar. 3, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Sweet Sunshine Pasta Salad Recipe By : BOBBIE HINMAN (THE MEATLESS GOURMET) Serving Size : 12 Preparation Time :1:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------8 ounces pasta -- spiral-uncoo ed 1 ounce peas and carrots, frozen 20 ounces pineapple chun s in juice -- drained, reserved 2 cups blac beans, coo ed -- rinsed and drained 1 cup red bell pepper -- sliced thin.then 3rd 1/2 cup green onions -- thinly sliced 2 oranges,large -- peeled & sectioned -- cut into 3 pieces 1/2 cup orange juice wine vinegar 2 teaspoons honey 2 teaspoons dried basil 1 teaspoon orange peel 1/2 teaspoon garlic powder 1/8 teaspoon salt and pepper, each Coo pasta according to pac age directions for the minimum coo ing time. Place peas and carrots in a colander. When pasta is done, pour into the colander over peas and carrots. ( the hot water will cool the vegetables slightly.) Drain and place in a large bowl. Add pineapple , beans, bell pepper, onions, and orange sections. Toss to combine. Combine 1/2 cup of pineapple juice and remaining ingredients. Mix well. Pour over pasta mixture. Mix gently until well combined. Chil thoroughly, preferably overnight. Mix several times while chilling.
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Taco Rice (With Beans) Recipe By : Bobbie Hinman in The Meatless Gormet Serving Size : 6 Preparation Time :1:15 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------2 cups water 8 ounces tomato sauce 1 pac age taco seasoning mix 1 cup corn 1/2 cup green pepper -- chopped 1/2 teaspoon oregano 1/8 teaspoon garlic powder 1 cup brown rice 16 oz pinto beans, canned In a medium saucepan, combine all ingredients, except rice & beans. Bring mixture to a boil over medium heat. Stir in rice and beans. When mixture boils again, stir, then reduce heat to medium-low, cover, and simmer until most of the liquid has coo ed out, 45 minutes to 1 hour. Remove from heat, and set aside covered for 5 minutes. Mix well.
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Tamale Pie Recipe By : Carol Connell, from Reversing Heart Disease(Ornish) Serving Size : 6 Preparation Time :1:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------crust: 1/2 cup cornmeal 1/2 cup flour, all-purpose 1 1/2 teaspoons ba ing powder 1/4 teaspoon salt 1/2 cup nonfat yogurt 1/4 cup water 1 teaspoon sugar 1/2 teaspoon cayenne 1/4 cup corn ernels filling: 1 cup chopped onions 6 garlic cloves 1 tablespoon ground cumin 1/2 teaspoon chili powder 1/4 teaspoon coriander 1/4 cup apple juice, frozen concentrate 1/4 cup tomato paste 1 cup chopped tomatoes 3 tablespoons jalapeno peppers -- diced 2 cups coo ed idney beans 1/4 cup green peas 1/4 cup corn ernels 1/2 cup carrots -- finely chopped 1/2 cup red bell pepper -- chopped 3 tablespoons fresh parsley -- chopped 1/8 teaspoon salt vegetable broth For the crust, mix together the cornmeal, flour, ba ing powder, and salt. Gradually add the yogurt and water, then mix until smooth. Stir the sugar, cayenne, and corn ernels into the batter. Set aside under a damp cloth. Preheat the oven to 350 Degrees F. For the filling, braise the onions, garlic, cumin, chili powder, and coriander in the apple juice concentrate in a large s illet or a heavy pot. Add the tomato paste, chopped tomato, and diced jalapeno peppers. Then add the beans, peas, corn, carrots, bell pepper, and parsley. Braise for about 10 minutes, adding vegetable broth as needed to eep the vegetables from stic ing. Add the salt. Pour into a 7-1.2" by 12" lasagna pan that is nonstic or coated with vegetable oil spray. To assemble, spread the batter over the vegetables as evenly as possible. Ba e for about 30 minutes, until the top is bubbling and the crust is just beginning to brown at the edges.
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Tex-Mex Caviar Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 10 oz pac ag frozen blac -eyed peas 1/4 cup chopped sweet red pepper 1/4 cup chopped sweet green bell pepper 1/4 cup chopped red onion 1 tablespoon chopped fresh jalapeno pepper 2 tablespoons chopped parsley 1/4 cup ff italian dressing Rinse and drain peas. [Thawed, I assume] Mix with other ingredients. (Their nutritional analysis assumed low-fat dressing instead of FF, so I'm leaving it off.) Source: Copyright 1994, Giant of Maryland Consumer Affairs Dept. Posted by "Aliza R. Panitz" <buglady@access.digex.net> to the Fatfree Digest [Volume 16 Issue 4] Mar. 8, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Tig's Unsausage & Pasta Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ --------------------------------
1 3 1 2
medium
1 1
cup cup
1. In a large pot, combine veg broth, lin s, onion, green onion, bell pepper, bay leaves, lemon pepper, and serranos. Simmer for 20 minutes. 2. Add pasta shells and simmer another 7 to 9 minutes, until coo ed tender. 3. Add peas and heat to warm. Ladle into bowls and serve. Source: recipe from another list Posted by tharvey@Direct.CA (Thom Harvey) to the Fatfree Digest [Volume 16 Issue 14] Mar. 18, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Tofu Chili Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 medium green pepper 1 large yellow onion 2 celery 1 clove garlic 1 (14oz) can stewed tomatoes 1 (14oz) can tomato sauce 1 (14oz) can red idney beans 1 (14oz) can chili beans
1/2 teaspoon
5 1
cups pac age
vegetable broth morninstar lin s -- sliced (vegetarian sausage substitute) onion -- chopped green onions -- thinly sliced bell pepper (your choice of color) -- diced bay leaves lemon pepper (or -- some blac pepper & a dash of lemon juice -- i suppose) thinly sliced serrano chilis (or more -- or another variety -- if you li e) small shell pasta frozen peas
1 1
tbl
chili powder (to -- (1 to 3) your taste) ca e lowfat extra firm tofu (cut into 1/2-3/4 "cubes)
Saute pepper, onion,celery and garlic with a little vegetable. stoc (or water) in a large pan (I use my Dutch oven). Then just add all the canned item juice and all to the pot along with the tofu. Bring to a slow boil and simmer covered for at least 45 minutes. (I li e to ma e it in the morning and simmer all day ma es the house smell good) Posted by fran m@extendsys.com (Fran I. Mason) to the Fatfree Digest [Volume 14 Issue 28] Jan. 28, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Tofu Potpie Recipe By : Judy Krizmanic (A teens guide to going vegetarian) adapted Serving Size : 6 Preparation Time :1:30 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------crust 3/4 cup flour -- or barley flour 1/2 cup flour, whole-grain wheat -- or ww pastry flour 1/2 teaspoon salt 2 teaspoons ba ing powder 3/4 cup water filling 2 1/2 cups vegetable broth 3 cups potato -- diced 1 cup carrots -- diced 1/2 cup onion -- chopped 1 cup green peas, frozen -- or other frozen veg 1/2 cup mushrooms -- chopped (optional) 1/4 cup flour 1/4 teaspoon pepper 1/2 teaspoon poultry seasoning 1/2 cup s im mil 16 ounces tofu, firm -- cubed salt FILLING In a large saucepan, bring vegetable broth to a boil over medium-high heat. Add potatoes, cover, and coo 5 minutes. Add carrot, onion, and celery (if using for or with peas). Cover and coo 3 minutes. Add peas (and/or other vegs) and mushrooms (if using). Cover and coo 2 minutes or until vegs are tender. In a small bowl, combine flour, pepper
and poultry seasoning. Add s im mil (or soy mil or water) and beat together well. Gradually add to the vegetable mixture, stirring well. Over medium-high heat, stir constantly for about 3 minutes, or until mixture is thic ened and bubbly. Remove from heat and stir in tofu cubes. Add salt to taste. To assemble. Heat oven to 350 Degrees F. Spoon tofu-vegetable mixture into 2 quart square casserole. Ma e dumplings out of crust mixture. Ba e 40 minutes or until crust is done. Let stand 10 minutes before serving.
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Tri - Bean Ba e Recipe By : 71 Low Fat & Fast Meatless Recipes - Vegetarisn Times Serving Size : 6 Preparation Time :1:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 small onion -- thinly sliced 1/4 cup celery -- thinly sliced 1 cup pinto beans -- coo ed 1 cup lima beans -- coo ed 1 cup garbanzo beans -- coo ed 2/3 cup tomato sauce 1/4 cup apple juice, frozen concentrate -- defrosted 1 tablespoon light molasses -- optional 1/2 teaspoon dry mustard Preheat oven to 375 degrees. In a 10 inch s illet, combine onion and celery. Coo in water over medium heat until vegetables are tender, stirring occasionally. Remove from heat. Stir in remaining ingredients. Spoon mixture into 1 quart casserole. Cover and ba e 25 to 30 minutes, or until hot and bubbly.
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Tvp "Sloppy Joes" Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 cup tvp 3/4 cup boiling water 1 green bell pepper -- diced 1 onion -- minced 1 stal celery -- minced 1 carrot -- minced 1/3 cup water 2 8 oz cans tomato sauce 1 1/2 tablespoons red wine vinegar 1 tablespoon molasses 2 tablespoons chili powder 1 1/2 teaspoons garlic powder 1/4 teaspoon tabasco sauce hamburger buns Combine TVP and boiling water and set aside. "Saute" bell pepper, onion, celery and carrot in 1/3 cup of water in a deep s illet or dutch oven until soft, about 5 to 7 minutes. Add TVP and remaining ingredients and coo over medium heat for 5 to 10 minutes until heated through. Serve on toasted hamburger buns. Posted by Thomas P Collins <tcollins@magnus.acs.ohio-state.edu> to the Fatfree Digest [Volume 14 Issue 10] Jan. 10, 1995. :From Vegetarian Times (modified): Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Twice-Coo ed Potatoes Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------12 potatoes (do not peel) 1 garlic powder to taste 1 old bay seasoning (or chili
powder) to taste Scrub the potatoes and cut in half lengthwise. Put them in a big pot with water to cover and boil. Coo until done (for goes in easily), but not falling apart. Remove the potatoes carefully with a slotted spoon and set them on a coo ie sheet or ba ing pan, cut side up. Sprin le liberally with spices. Broil until browned and crusty on the surface. You could also ba e for an hour or so if you don't have a broiler. I used the lower grade Idaho potatoes for this- they loo ed li e perfect little Idahoes, but were only about 4" long (20 lbs for $1.99, how could I resist?). Russets would probably wor well, too. I thin Yu on Golds and other thin-s inned varieties would tend to fall apart. Seriously, using the right potatoes for any recipe can matter! Fanatical grin ;) Source: This is a combination of recipes by Mary McDougal, In the Kitchen with Rosie, and other lister members who too more care. Posted by "Anne.Cox" <20676AC@msu.edu> to the Fatfree Digest [Volume 16 Issue 7] Mar. 11, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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U rainian Rye Bread Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 teaspoon yeast 1/4 cup warm water dissolve the yeast in the water 1 cup strong coffee 1 teaspoon blac strap molasses (optional) add molasses to the coffee. 3 cups whole rye flour 1/3 cup whole buc wheat flour 1 1/4 teaspoons salt Mix the dry ingredients. Add 3/4 cup of the coffee and the yeast solution. If necessary, use the rest of the coffee if the mixture is too dry. Use water on your hands to nead the dough for 5-10 minutes. Cover and let rest for 2 hours at room temperature. It won't really rise much. Again, use water on your hands and nead the dough briefly. Again
cover, and let rise for 30 minutes more, covered with a damp cloth. Shape the dough into 1 or 2 long s inny loaves, again using water on your hands. Place the dough on a coo ie sheet, either greased or dusted with flour. Proof the dough in a warm and humid place (85 deg F.) for about 45 minutes, until the dough is soft. There will be little rise. Ba e at 450 deg. for 20 minutes, with a pan of water in the oven. Ba e at 375 deg. F. for another 30 minutes, without the water. Posted by Lois Patterson <lpat@unixg.ubc.ca> to the Fatfree Digest [Volume 14 Issue 24] Jan. 24, 1995. :Another vlf rye bread recipe from Laurel Kitchen's Bread Boo . Not quite verbatim: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Vegetable Minestrone Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/2 cup chopped onion 1 lee , white part only chopped 2 cloves garlic 1 can (28 oz) tomatoes -- crushed 4 red potatoes -- quartered 2 carrots -- sliced 1 celery stal -- sliced 1/2 cup barley 1 1/2 cups corn 1 cup (frozen) peas 1 can (16 oz) white beans (drained) 1 teaspoon basil 1 bay leaf 1 tablespoon salt 1 teaspoon blac pepper Saute garlic, onions and lee . Add tomatoes and one can water, potatoes, celery and carrots and coo 25 minutes. Add barley and coo 10 minutes. Add remaining ingredients and coo 20 minutes or until barley is done. Ma es about 1 gallon. Posted by Timo <tbraam@census.gov> to the Fatfree Digest [Volume 14 Issue 13] Jan. 13, 1995.
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Vegetarian Shepherd's Pie Recipe By : Readers Digest, One Dish Meals The Easy Way Serving Size : 4 Preparation Time :1:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------5 garlic cloves -- crushed 1 red bell pepper -- chopped 1 green bell pepper -- chopped 2 medium zucchini -- thinly sliced 1 cup canned tomatoes -- crushed 1/2 teaspoon salt 1/8 teaspoon pepper 1 1/3 cups pinto beans, coo ed -- drained 1 1/3 cups blac beans, coo ed -- drained 1 1/3 cups chic peas, coo ed -- drained 3 cups mashed potatoes 1/4 teaspoon papri a Preheat the Oven to 375 Degrees F. Saute 2 cloves garlic for 1 min. Add the red and green peppers, and zucchini and saute, stirring occasionally for 4 minutes, or until tender. Add 3/4 cup of the crushed tomatoes, salt, and blac pepper, and coo uncovered three minutes longer. Place the Pinto beans, Blac Beans, Chic peas, remaining garlic and tomatoes in food processor, and puree until smooth. Spoon the puree into a lightly greased 9" pie plan. Top with the s illet mixture. Then spoon the mashed potatoes on top. Ba e uncovered for 25 minutes, or until the potatoes are lightly browned. Sprin le with papri a if desired.
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Veggie Broth (Stoc ) Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 onions 1 lee s 1 carrots 1 celery 1 apple 1 garlic 1 mushrooms 1 ginger 1 lemon grass (opt) 1 peelings & tired old vegetables 1 parsley 1 peppercorns 1 fresh or dried herbs (thyme dill -- allspice) 1 water to cover by two Cut in big chun s (maybe quarters) a couple onions, lee s, several carrots, some celery ribs and an apple. Toss them with several cloves of garlic, some mushrooms (old, shriveled ones are the best), a few slices of fresh ginger (peel and all), lemon grass is good if you have it and a couple sprays of Pam. Roast all this is 500 degree oven for about 20 minutes until very brown. (This ind of caramelizes them, and they develop a sweetness). After roasting, put them in a stoc pot, and add all the peelings and trimmings you've saved up. plus any veggies you've had around long enough they're beginning to loo a little tired. (Or fresh ones, too!) A bunch of parsley is nice, peppercorns, sprigs of dried or fresh herbs (thyme is especially good), maybe some dill seeds, a couple of whole allspices, and enough water to cover everything by 2 inches. Bring to a boil, simmer for 20-30 minutes (I've let it go a lot longer, too), fish out the veggies, strain, and you have great stoc for soup, sauteeing, coo ing pasta or rice and whatever else. The great thing about this, is the recipe really doesn't matter, just the main principles. Use whatever veggies you've got and li e (or get rid of some you don't). The roasting and the apple (or pear) seem to be ey. The rest is pure invention. Source: I'm very enthusiastic about vegetable stoc . I've been ma ing mt own for several years, now and I thin it's great. I got a couple of ideas from the owner of a Seattle restaurant called Dahlia. Posted by jschafer@medio.net (Jerry Schafer) to the Fatfree Digest [Volume 16 Issue 21] Mar. 25, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Veggie Sloppy Joes Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 veggie burger patty -- coo ed (i used better 'n burgers) 1 spices to taste : oregano parsley, basil, garlic blac pepper -- cayenne pepper chili powder 1 teaspoon sugar (yes I'm the person with high triglycerides) 1 small can tomato sauce 1 small can tomato paste Crumble coo ed veggie burger into saucepan. Mix in remaining ingredients and bring to a boil. Simmer on low heat for 10-15 minutes. Serve on a whole-wheat h*mburger bun (if you're luc y enough to find one). Oven-ba ed french fries and corn go well with the sloppies. Source: On the way home from wor last night I suddenly got a craving for a sloppy joe so I came up with the following recipe. Posted by terri@vt.edu (Terri Whaling) to the Fatfree Digest [Volume 16 Issue 19] Mar. 23, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Winter Squash And Fruit Recipe By : Serving Size : 1 Preparation Time :0:00
Categories : Amount Measure -------- -----------2 cups 1 large 1/2 cup 1 1 1 1/2 cup 1 teaspoon 1/2 teaspoon 1 Pinch
Ingredient -- Preparation Method -------------------------------peeled winter squash yam dried fruit apple pear banana cider cinnamon allspice Grated lemon and orange Peel Nonstic coo ing spray (optional)
Cut vegetables and fruit into small pieces. Mix with cider and spices. Spray ovenproof container with nonstic coo ing spray. Put vegetables and fruit into it and cover. Ba e in 350 degree oven for 45 minutes. Remove cover and add more cider if necessary. You need enough liquid to eep it from burning, but not too much. Ba e for at least 45 minutes more. The longer you ba e it, the more the flavors blend. I ba ed it for 1 1/2 hours more at 325 degrees. This comes out so sweet it could be either an accompaniment for a meal or a dessert. This is a slight modification of a recipe I found in a Blue Cross magazine. Posted by Cindy Tobias <CLTOBIAS@CCIT.ARIZONA.EDU> to the Fatfree Digest [Volume 14 Issue 22] Jan. 22, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Yams And Bbq Sauce Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 text recipe Ba e 2 or 3 yams until tender Slice the yams into barbeque sauce Heat Serve alongside two ripe sliced mangoes. Posted by Barbara Zimmerman <barbara@crl.com> to the Fatfree Digest
[Volume 16 Issue 26] Mar. 30, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Yucca Root Soup Or Manioc Soup Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1 yucca root -- peeled and cut into pieces 5 teaspoons organic gourmet veggie broth 5 cups water (more if needed to cover the veggies) 2 onions -- chopped and sauteed 1 in some of the broth salt and pepper to taste Boil the yucca root pieces in the broth until tender (about 20 minutes) along with the sauteed onion pieces. When tender, put into the blender a portion at a time. It thic ens by itself. Add salt and pepper to taste. It made about 4-5 good sized bowls of soup. Serve with some good bread Posted by Barbara Zimmerman <barbara@crl.com> to the Fatfree Digest [Vol. 14 Issue 9] Jan. 9, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Ziti With Garlic & Sundried Tomatoes Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------3/4 pound ziti 1 cup tomato sauce 4 cloves garlic -- minced 2 tablespoons diced sundried tomatoes (not the oil marinated ones - the dry ones) 1 tablespoon dried chiles (or to taste) 1 tablespoon red wine 1/2 cup fat free alpine lace mozzarella (really tastes more li e monterey jac ) 1 cilantro "pesto" (recipe follows) Put up water for pasta, add pasta when ready. In the meantime: Saute garlic in wine until soft. Add chiles, saute until fragrant. Add tomato sauce and tomatoes. Simmer until the pasta is done. It will reduce to about 3/4 c. When the pasta is done, drain, return to pot, add sauce and cheese and toss. Top with about 1 T pesto. Cilantro "Pesto": Process 2 cloves of garlic in food processor. Add 1 cup cleaned cilantro leaves. Puree to a fine paste. Serves 4 - serve with some nice bread and spinach, lettuce and red pepper salad. Posted to the Fatfree Digest Wed, 09 Mar 94 08:25:00 by "Hahn, Brenda" <bHahn@tis.ota.gov> Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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Ziti With Great Northern Beans Recipe By : t reider@census.gov (Tom Kreider) Serving Size : 6 Preparation Time :0:30 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------1/4 cup vegetable broth
Coo ziti al dente and drain. heat stoc add onions and garlic, saute until clear. add tomatoes and simmer 10 minutes. add beans and seasonings, simmer 10 more minutes. Serve over ziti and sprin le with parsley. Nutritional Analysis Calories ( 253 cal) Protein (10.5 g ) Total Fat ( 1.2 g ) Calories from Protein: 16 % Carbohydrate: 80 % Fat: 4 % Posted by t reider@census.gov (Tom Kreider) to the Fatfree Digest [Vol. 14 Issue 9] Jan. 9, 1995. :Great! It's from 500 Fatfree Recipes: Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through indness of Karen Mintzias, m@salata.com.
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2 20 1 10
1/2 cup cloves ounces cup ounces 1/2 cup 1/4 teaspoon 1/2 teaspoon 1/2 teaspoon
onion -- chopped garlic -- minced tomatoes, low sodium navy beans, coo ed ziti pasta parsley -- chopped pepper thyme -- ground basil

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"A Greeting" Recipe By : steelman@execpc.

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1/2 teaspoon 1/4 cup

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Source: my adaptations from the coo boo

that came with the machine.

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4 1/2 cups 2 pac ages 1 1/2 cups 3 tablespoons 1 tablespoon 1 tablespoon

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-----options----beef bullion and or soy sauce eggs (to act as a binder)

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* Exported from MasterCoo

SueSmith9@aol.com using MMCONV. Archived through Mintzias, m@salata.com.

* Exported from MasterCoo

* Exported from MasterCoo

* Exported from MasterCoo

pepper cayenne pepper powder or papri a (depending on heat desired)

* Exported from MasterCoo

cup 1/2 cup cloves tablespoon tablespoon cups 1/4 cups

Broccoli With Ginger

: Bonnie Stern, in Simply HeartSmart Coo ing

* Exported from MasterCoo

* Exported from MasterCoo

1/8 teaspoon 1/2 1 1

* Exported from MasterCoo

* Exported from MasterCoo

* Exported from MasterCoo

can cups can

* Exported from MasterCoo

Coarsely chop cabbage and coo

-------1 2 1 3/4 1 1/2 1/2 1/2 2 1 2 1

-----------head cups cups teaspoon teaspoon teaspoon cup

* Exported from MasterCoo

1/2 cup can

* Exported from MasterCoo

* Exported from MasterCoo

* Exported from MasterCoo

* Exported from MasterCoo

* Exported from MasterCoo

* Exported from MasterCoo

* Exported from MasterCoo

* Exported from MasterCoo

* Exported from MasterCoo

* Exported from MasterCoo

* Exported from MasterCoo