Title: Souper Salad (Lf)
Categories: Low-Fat, Salads, Mcdougall, Vegan, To Try
Yield: 8 servings

46 oz Tomato juice; canned
1 sm Red onion; finely chopped
1 cl Garlic; minced
1/4 c ;water
1/2 c Corn kernels; fresh or frozn
15 oz Black beans; rinsed draind
Cucumber; seeded and finely
-chopped
Red bell pepper; seeded
-finely chopped
Green bell pepper; seeded
-finely chopped
Zucchini; finely chopped
Celery stalk; finely chopped
4 x Scallions; finely chopped
4 oz Diced green chilies; canned
1 c Jicama; finely chopped
1/4 c Fresh cilantro; or parsley
-chopped
2 tb Red wine vinegar;
2 tb Lime juice;
x Hot pepper sauce; to taste
1 ts Prepared horseradish;
x Pepper; black to taste
16 x Melba rounds; for garnish

——————————–PER SERVING——————————–
143 x *cals
6 x *gm protein
1/3 x *gm fat
28 x *gm carbo
774 x *mg sodium
6 x *gm fiber

Pour tomato juice into a large bowl. Set aside.
Place onion, garlic and water in a small saucepan.
Cook and stir for 1 to 2 minutes, until onion softens slightly. Add
onion-garlic mixture and remaining ingredients except melba rounds to
tomato juice. Stir well. Cover and refrigerate several hours to allow
flavors to blend. Stir well and pour into soup bowls.
Serve with melba rounds. Serves 8.

Author’s Note: This chilled soup is resplendent with crunchy vegetables.
Don’t let the long list of ingredients fool you: It’s really a simple dish
to prepare. It keeps for several days in the refrigerator.

Source: Vegetarian Times, May 1993 Low Fat, Fabulous and Fit by Mary
McDougall Formatted MM:de

From the collection of Sue Smith, S.Smith34, Uploaded June 16, 1994
MMMMM

Title: Aspic Jelly – Great Chefs
Categories: Basics, Jellies, Masterchefs, Frisco, LeC
Servings: 2 cups

2 qt Water
1 lb Beef shin, ground
1 lb Bones, beef, gelatinous
1 ea Carrot, finely chopped
1 ea Celery, stalk, finely
— chopped
1 ea Parsley, sprig
3 ea Shallots, finely chopped
1/2 md Onion, not peeled
2 ea Bay leaves
1 pn Thyme
1 pn Rosemary
Salt (to taste)
Pepper (to taste)
2 oz Cognac
2 oz Port

Put the water, bones, beef, vegetables and spices in a pot and
simmer for 2 hours. Skim the fat off the surface and strain the
liquid through a chinois. Add the port and cognac.

Check the consistency of the aspic by pouring 1/2 ounce on a
plate and refrigerating for 10 minutes. If the aspic is not hard
enough, add 2-3 tablespoons of unflavored gelatin.

Source: Great Chefs of San Francisco, Avon Books, 1984

Chef: Max Schacher, Le Coquelicot, Ross, Marin County, CA

—–

Beef Pita, Greek Style

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Beef Casseroles
Greek Meats

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 Pounds Ground Beef
1 Med Onion — chopped
4 Cloves Garlic — minced
1/2 Pound Mushrooms — fresh,sliced
1 Each Bay Leaf
1 1/4 Teaspoons Salt
1/2 Teaspoon Chili Powder
1/2 Teaspoon Ground Cumin
1/4 Teaspoon Ground Cinnamon
8 Ounces Tomato Sauce
1/3 Cup Burgundy Or Rose Wine
1 Large Egg
8 Ounces Cream Cheese — softened
1 Cup Cottage Cheese — creamed
1/2 Cup Feta Cheese — crumbled
1/2 Cup Butter — unsalted
8 Ounces Phyllo Dough
1/4 Cup Bread Crumbs — dried
1 Sprig Parsley
12 Each Cherry Tomatoes
Fruit Kabobs — fresh

* Unsalted margarine, melted, can also be used. ** Phyllo Leaves are
gree
k pastry and they should be defrosted.

Combine ground beef, onion and garlic in a large frying-pan; cook, stirring
freq
uently until beef loses pink color. Pour off drippings. Add mushrooms, bay
lea
f, salt, chili powder, cumin powder, and cinnamon; cook, stirring frequently,
un
til mushrooms
are tender about 5 minutes. Stir in tomato sauce and wine; cook, covered, 10
mi
nutes, stirring occasionally. Remove bay leaf. Cool while preparing cheese
fill
ing. Combine egg and cream cheese in medium bowl, beat with electric mixer
unti
l smooth. Sti
r in cottage and feta cheeses and blend. Brush 13 x 9-inch baking pan with
melt
ed butter. Line pan with 1 sheet of pastry, fitting pastry to contour of pan.
(Pastry will come up over edges of pan.) Brush pastry with butter. Layer with
3 more pastry
sheets, brushing each with butter. Sprinkle bread crumbs evenly over top.
Spoon
1/5 of meat filling in layer over crumbs and 1/5 of the cheese filling over
mea
t. Place 1 pastry sheet over cheese filling, crinkling to fit inside
dimensions
of pan; brush
with butter and layer with 1/5 of the meat and 1/5 to the cheese fillings.
Repe
at with 3 more pastry sheets, crinkling each, brushing with butter and topping
w
ith fillings. Turn bottom pastry ends up over filling. Place remaining 8
past
ry sheets smoo
thly over top, brushing each with butter. Using spatula, tuck top pastry sheets
around inside edges of pan. With sharp knife, score top lightly in half
lengthw
ise and sixths crosswise. (Do not cut through) Bake in moderate oven (350
degre
es F.) 1 hour
or until top is golden brown.
Cool at least 10 minutes before cutting along scored lines. Place a cherry
toma
to on each of 12 small wooden picks and insert pick in center of each serving.
Garnish with parsley. Garnish individual servings with fresh fruit kabobs, if
d
esired. FRESH
FRUIT KABOBS: To make fresh fruit kabobs, place chunks of fresh pineapple,
canta
loupe, whole strwberries or other fruits in season on small wooden skewers.

– – – – – – – – – – – – – – – – – –

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 1285 0 0 0 0 0 0 0 0 0 0

Title: Strawberry Ice Lo Cal
Categories: Diabetic, Desserts, Snacks, Kids, Low-fat/cal
Yield: 4 servings

1/4 c Granulated suagr replacement 1 c Strawberries pureed
1 c Water 1 tb Lemon juice
1 ts Cornstarch Red food color (optional)

Combine water,replacement and cornstarch in a saucepan. Bring to a
boil and reduce to a simmer. Simmer for 5 minutes and stir in the
puree and lemon juice with the food color. Pour into freezer
trays,cpover with wax paper and freeze. For a fluffy texture freeze
until mushy.Scrape into a mixing bowl and beat unil just loosened.
Return to tray and freeze.
receipe makes 4 servings @ 14 calories each exchanges: 1/3 fruit

source diabetice dessert cookbook

MMMMM

TUNA STUFFED MANICOTTI

Recipe By : Net
Serving Size : 4 Preparation Time :0:00
Categories : Pasta Low-Cal
Low-Fat

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
8 manicotti, — Cooked
2 cans tuna in water — drained
1/2 cup cottage cheese, 1/2% fat
1 tablespoon Dried parsley
1/4 cup Diced onion
1 teaspoon Lemon juice
1/4 teaspoon Dill weed
—–SAUCE—–
1/2 cup cottage cheese, 1/2% fat — blended smooth
1/2 cup nonfat yogurt
1/4 teaspoon Dill weed
1/8 teaspoon Garlic powder
—–TOPPING—–
2 tablespoons Grated Parmesan cheese

Cook manicotti according to package directions. Drain and cool.
Combine tuna, cottage cheese, parsley, onion, lemon juice and dill weed in a
bowl. Stuff manicotti shells with tuna mixture and place
seam side down in an 11×7″ baking disk sprayed with non-stick cooking spray.
Combine ingredients for sauce and spoon over manicotti.
Sprinkle with Parmesan. Bake at 350’F. for 30 minutes. Serves 4, two shells
each.

– – – – – – – – – – – – – – – – – –

Title: BASMATI RICE PILAF
Categories: Grains, Indian, Usenet
Yield: 4 servings

1 c Basmati rice (from 2 Cloves
-Indian grocery or 4 Black peppercorns
-gourmet shop) 1/4 t Cumin seeds
1 sm Onion 1 T Light vegetable oil
3 md Carrots 2 T Butter
1 Bay leaf 1 T Kosher salt (or to taste)

Wash the rice in cool water, squeezing gently with your fingers, until the
water runs clear. Put the rice in about 2 cups of cool water to soak for
20 minutes. Strain soak water into saucepan and heat. Leave rice to dry in
strainer. Preheat oven to 350 degrees F.

While rice is drying, chop onion finely and set aside. Dice carrots and
set aside. Measure spices.

When rice is dry, heat oil over medium-high flame in heavy, oven-proof
skillet or casserole dish. Add spices. When spices become fragrant, add
butter and onions. Cook until onions are tender and light golden brown. Add
carrots and cook for 3-5 minutes.

Add rice and cook, stirring very gently for 5 minutes. Add salt and heated
soak water, bring to boil. Reduce heat and simmer until water on top of
rice has boiled off. Cover tightly and cook for 20 minutes at 350 degrees
F. Remove from oven, let rest for 10 minutes, then serve.

NOTES:

* Basmati Rice with Carrots — This is a delicate, fragrant rice dish, one
of our favorites. I got the recipe from an Indian cooking class. It’s a bit
of work, but well worth it.

* It is important to handle the rice gently so that the grains are not
broken. It’s also important to use whole spices; ground spices would
overpower the rice.

* This dish can be re-heated in the oven.

: Difficulty: easy.
: Time: 30 minutes preparation, 30 minutes cooking and cooling.
: Precision: measure the ingredients.

: Nancy Mintz
: AT T-Information Systems, UNIX System Development Lab, Summit, NJ
: ihnp4!attunix!nlm

: Copyright (C) 1986 USENET Community Trust

—–

Chicken Chilaquiles Casserole

Recipe By : FOODWINE (Listserv@CMUVM.CSV.CMICH.EDU)
Serving Size : 6 Preparation Time :0:00
Categories : Casseroles

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 cup vegetable oil
10 6 or 7″ flour or corn tortillas — cut in 1/2″ strips
2 cups cooked chicken or turkey — shredded
(about 1 lb. boneless chicken)
2 cups Chihuahus or mozzarella cheese — shredded
New Mexico green sauce (below)

New Mexico Green Sauce
2 tablespoons vegetable oil
1 large onion (about 1 cup) — finely chopped
4 poblano chilies, roasted*, peeled, seeded, — finely
chopped
1 jalapeno, seeded — finely chopped
1 garlic clove — finely chopped
1/2 cup whipping cream
1/4 teaspoon salt

For green sauce: Heat oil in a 10″ skillet over medium heat. Cook onion,
roasted* poblano chilies, jalapeno chili and garlic in oil for about 8
minutes, stirring occasionally, until onioin is tender. Stir in whipping
cream and salt. Set aside.

For casserole: heat oil in a 10″ nonstick skillet until hot. Cook tortillas
strips in oil for 30 to 60 seconds or until light golden brown; drain. Heat
oven to 350. Grease a 2-qt. casserole dish. Layer half of the tortilla
strips in the bottom of casserole. Top with chicken, half of the New Mexico
Green Sauce (about 2/3 cup) and 1 cup of the cheese. Gently press layers
down into casserole. Repeat with remaining tortilla strips, sauce and
cheese. Bake uncovered about 30 minutes or until cheese is melted and golden
brown.

* To roast chilies, set oven to broil. Broil whole chilies with tops about
5″ from the heat for 5 to 7 minutes, turning occasionally, until skin is
blistered and evenly browned (not burned). Remove chilies to a plastic bag
and closetightly; let stand for 20 minutes, then peel.

– – – – – – – – – – – – – – – – – –

CARNE SECA (ANOTHER JERKY RECIPE)

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Main Dish

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
-Ingredients:
2 1/2 -3 lb raw jerky meat
2 ts Ground oregano
2 ts Salt
3/4 c Vinegar
-Directions:
2 lg Onions,finely chopped
2 Cloves garlic, mashed
1/2 ts Course black pepper
1 t Liquid Smoke

Mix all ingredients to make marinade and soak meat in
marinade 24 hours. Remove meat from marinade and place
in oven or smoker for from 7-8 hours at about 150- 200
degrees. It’s done when meat has turned brown, feels
hard and is dry to the touch.

– – – – – – – – – – – – – – – – – –

From: “”Michelle R. Dick“”

From the McDougall Program.

MELTY CHEESE

1/4 cup cooked, peeled, and chopped potato
2 cups water
1 4 oz jar pimientos
1 t salt (optional)
1/2 t onion powder
1/4 cup nutritional yeast (they call for brewer’s, bleah)
3 T cornstarch
2 T lemon juice

Blend potatoes in blender with just enough water to cover. Blend at
low speed until smooth. Ad remaining ingredients and blend again
until smooth. Pour into a heavy saucepan and cook a medium-high heat,
stirring constantly, about 7 to 8 minutes. The mixture will thicken
to the consistency of nacho cheese. Serve immediately, for the
“cheese” will set upon cooling.

Here’s a Bagel recipe

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Bread

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
6 cups (to 8c) bread (high-gluten) — flour
4 tablespoons Dry baking yeast
6 tablespoons Granulated white sugar or — light honey (clover
good)
2 teaspoons Salt
3 cups Hot water
A bit of vegetable oil
1 Gallon water
5 tablespoons Malt syrup or sugar
A few handfuls of cornmeal
Large mixing bowl
Wire whisk
Measuring cups and spoons
Wooden mixing spoon
Butter knife or baker’s — dough blade
Clean — dry surface for

3 clean — dry kitchen towels
Warm, but not hot — place to
dough to rise
Large stockpot
Slotted spoon
2 baking sheets

First, pour three cups of hot water into the mixing bowl. The water should be
hot, but not so hot that you can’t bear to put your fingers in it for several
seconds at a time. Add the sugar or honey and stir it with your fingers (a
good way to make sure the water is not too hot) or with a wire whisk to
dissolve. Sprinkle the yeast over the surface of the water, and stir to
dissolve.

Wait about ten minutes for the yeast to begin to revive and grow.
This is known as “proofing” the yeast, which simply means that you’re checking
to make sure your yeast is viable. Skipping this step could result in your
trying to make bagels with dead yeast, which results in bagels so hard and
potentially dangerous that they are banned under the terms of the Geneva
Convention. You will know that the yeast is okay if it begins to foam and
exude a sweetish, slightly beery smell.

At this point, add about three cups of flour as well as the 2 tsp of salt to
the water and yeast and begin mixing it in. Some people subscribe to the
theory that it is easier to tell what’s going on with the dough if you use
your hands rather than a spoon to mix things into the dough, but others prefer
the less physically direct spoon. As an advocate of the bare-knuckles school
of baking, I proffer the following advice: clip your fingernails, take off
your rings and wristwatch, and wash your hands thoroughly to the elbows, like
a surgeon. Then you may dive into the dough with impunity. I generally use
my right hand to mix, so that my left is free to add flour and other
ingredients and to hold the bowl steady. Left-handed people might find that
the reverse works better for them. Having one hand clean and free to perform
various tasks works best.

When you have incorporated the first three cups of flour, the dough should
begin to become thick-ish. Add more flour, a half-cup or so at a time, and
mix each addition thoroughly before adding more flour.
As the dough gets thicker, add less and less flour at a time. Soon you will
begin to knead it by hand (if you’re using your hands to mix the dough in the
first place, this segue is hardly noticeable). If you have a big enough and
shallow enough bowl, use it as the kneading bowl, otherwise use that clean,
dry, flat countertop or tabletop mentioned in the “Equipment” list above.
Sprinkle your work surface or bowl with a handful of flour, put your dough on
top, and start kneading. Add bits of flour if necessary to keep the dough from
sticking (to your hands, to the bowl or countertop, etc….). Soon you should
have a nice stiff dough. It will be quite elastic, but heavy and stiffer than a
normal bread dough. Do not make it too dry, however… it should still give
easily and stretch easily without tearing.

Place the dough in a lightly oiled bowl, and cover with one of your clean
kitchen towels, dampened somewhat by getting it wet and then wringing it out
thoroughly. If you swish the dough around in the bowl, you can get the whole
ball of dough covered with a very thin fil of oil, which will keep it from
drying out.

Place the bowl with the dough in it in a dry, warm (but not hot)pace, free
from drafts. Allow it to rise until doubled in volume. Some people try to
accelerate rising by putting the dough in the oven, where the pilot lights
keep the temperature slightly elevated. If it’s cold in your kitchen, you can
try this, but remember to leave the oven door open or it may become too hot
and begin to kill the yeast and cook the dough. An ambient temperature of
about 80 degrees Farenheit (25 centigrades) is ideal for rising dough.

While the dough is rising, fill your stockpot with about a gallon of water
and set it on the fire to boil. When it reaches a boil, add the malt syrup or
sugar and reduce the heat so that the water just barely simmers; the surface
of the water should hardly move.

– – – – – – – – – – – – – – – – – –