* Exported from MasterCook *
BANGON ALOO (potatoes and eggplant)
Recipe By :FF List: (Ari Kornfeld)
Serving Size : 1 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3/4 pound eggplant
1/2 pound potatoes
1/3 cup onion -- sliced
1/2 teaspoon cumin seed
1/2 teaspoon coriander seed -- roasted and crushed
1 teaspoon ginger root -- grated
4 cloves garlic -- finely chopped
1/2 teaspoon chili powder
1/4 teaspoon turmeric
1 tablespoon nonfat yogurt
1/2 teaspoon sugar
1 whole green chile -- up to 2;chopped
1/3 cup tomato -- chopped
1 tablespoon lemon juice
2 tablespoons cilantro -- chopped
Wash the eggplant. Cut it into quarters lengthwise, then, holding the
pieces together, cut them across into 1/2 inch chunks. Scrub the potatoes
thoroughly and don't peel them. Cut into quarters and cut quarters twice
so you get 12 bite-size pieces from each tater. Very slowly dryfry onion
until it turns light brown (slowly carmelizing the onions) Add cumin and
coriander seeds, stir for a minute, then add ginger, half garlic, chili
powder, tumeric and cook over very high heat, adding a couple of table-
spoons of water as necessary to keep the spice paste from sticking.
Spices should deepen in color, this should not take more than two minutes.
Add eggplant, yogurt, sugar, and green chilis. Mix all together and cook
2-3 minutes. Add 2/3 cup of water, lower heat and simmer 15 minutes,
with lid firmly on. Add taters, peppers, and tomatoes. Make sure lid is
very tight, simmer another 10 minutes, checking occassionally so it is
not burning or sticking.. If too dry, add a bit more water. Lastly, add
cilantro, garlic, and lemon juice, cook 1 more minute, gently stir to mix,
then turn off heat.
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Per serving: 363 Calories (kcal); 2g Total Fat; (4% calories from fat);
12g Protein; 82g Carbohydrate; trace Cholesterol; 68mg Sodium
Food Exchanges: 3 Grain(Starch); 0 Lean Meat; 6 1/2 Vegetable; 0 Fruit;
0 Fat; 0 Other Carbohydrates
NOTES : Eggplant with potatoes.
* Exported from MasterCook *
Chickpea Salad Evelyn
Recipe By :Chef Paul Prudhomme's Fork in the Road, Adapted
Serving Size : 4 Preparation Time :0:20
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
15 ounces chickpeas, canned
Seasoning Mix-
1 teaspoon onion powder
3/4 teaspoon salt
3/4 teaspoon paprika
1 1/2 teaspoons garlic powder
3/4 teaspoon dry mustard
1/8 teaspoon white pepper
1/8 teaspoon cayenne
Dressing-
1/2 cup nonfat cottage cheese
1/4 cup nonfat plain yogurt
1 tablespoon soy sauce
1 tablespoon Worcestershire sauce
1/2 cup evaporated skim milk
1 tablespoon brown mustard
2 packets Sweet 'n Low¨ sweetener
1/2 cup chopped green bell pepper
1/2 cup chopped red bell pepper
2 cups bok choy -- coarsely chopped
1/2 cup red onion -- chopped
1/2 cup chopped celery
Place seasoning mix ingredients and dressing ingredients in blender and
blend until creamy. Place remaining ingredients in a bowl and stir in
salad dressing. Yummy!!!!!!!!!!!
>From: Katherine Rodman
- - - - - - - - - - - - - - - - - - -
Per serving: 219 Calories (kcal); 2g Total Fat; (7% calories from fat);
14g Protein; 38g Carbohydrate; 3mg Cholesterol; 1223mg Sodium Food
Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2
Fat; 0 Other Carbohydrates
NOTES : This recipe is somewhat different from the one in Paul
Prudhomme's book. However it met with rave responses. When I made it
it was a bit on the spicy side so I have cut back on some of the spices
in the recipe. This is a perfect accompaniment to grilled fish or
poultry.
* Exported from MasterCook *
Korean Spiced Beans
Recipe By :Meatless Gourmet Easy Lowfat Favorites, Bobbie Hinman
Serving Size : 6 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 tablespoons low-sodium soy sauce -- or tamari
3 tablespoons firmly packed brown sugar
1/3 cup water
1 tablespoon catsup
3 cloves garlic -- crushed
1/2 teaspoon fresh ginger root -- grated
4 cups cooked kidney beans
or 2 16oz canned kidney beans -- rinsed
and drained
2 teaspoons cornstarch -- dissolved in:
1/4 cup water
In a medium saucepan, combine soy sauce, brown sugar, water, catsup,
garlic and ginger. Mix well. Stir in beans. Bring to a boil over medium
heat, stirring occasionally.
Stir in cornstarch mixture and add to the beans. Continue to cook,
stirring constantly, for 1 - 2 minutes.
Serve over brown rice.
Per serving: 188 Calories; 1g Fat (3% calories from fat); 11g Protein;
36g Carbohydrate; 0mg Cholesterol; 277mg Sodium
----------------
NOTES : I guess this dish really improves with standing overnight,
because I thought it was *really* delicious in reruns. I've already
made it again. It is quick, very lowfat, cheap (even cheaper if you
cook your own beans), good warm or at room temperature - what more
could you ask for?
* Exported from MasterCook *
Lemon-Basil Tuna Pockets
Recipe By :Low-Fat Ways to Cook One-Dish Meals
Serving Size : 3 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cans low-salt tuna packed in spring water -- drained
1/2 cup chopped celery
1/4 cup sliced green onions
2 tablespoons chopped fresh basil
2 tablespoons fat-free Italian dressing
2 tablespoons lemon juice
1 tablespoon water
1/4 teaspoon salt-free lemon-pepper seasoning
1 clove garlic -- minced
6 green leaf lettuce leaves
6 slices tomato -- (1/4 inch thick)
3 whole wheat pita bread rounds, cut in 1/2
-- crosswise (6 inch)
Combine first three ingredients in a bowl, stir well. Combine basil
and next five ingredients, stir well. Pour over tuna mixture, stir well.
Cover and refrigerate at least 1 hour.
Just before serving, place 1 lettuce leaf and 1 tomato slice in each
pita half, sppon tuna mixture into pitas.
Converted by MC_Buster.
- - - - - - - - - - - - - - - - - - -
Per serving: 62 Calories (kcal); 1g Total Fat; (10% calories from fat);
3g Protein; 14g Carbohydrate; 0mg Cholesterol; 41mg Sodium Food
Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 0
Fat; 0 Other Carbohydrates
* Exported from MasterCook *
Lentil-Rice Breakfast Patties
Recipe By :Better Homes and Gardens Low-Fat & Luscious Vegetarian
Serving Size : 8 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 1/4 cups water
1/2 cup finely chopped onion
1/3 cup regular brown rice
2 cloves garlic -- minced
3/4 cup dry lentils -- rinsed and drained
1 15 ounce can garbanzo beans -- rinsed and drained
3/4 cup regular rolled oats
2 slightly beaten egg whites
3/4 teaspoon ground sage
1/2 teaspoon dried savory -- crushed
1/4 teaspoon salt
1/8 teaspoon ground black pepper
1/8 teaspoon ground red pepper
1/8 teaspoon ground nutmeg
1/4 cup finely chopped toasted almonds
Nonstick spray coating
Plain fat-free yogurt -- (optional)
In a 2-quart saucepan combine the water, onion, uncooked brown rice, and
garlic. Bring to boiling; reduce heat. Simmer, covered, for 20 minutes.
Add the lentils. Simmer, covered, about 25 minutes more or until rice
and lentils are tender. Remove the saucepan from heat.
Stir garbanzo beans into lentil-rice mixture. Mash with a potato masher.
Stir in rolled oats. Let stand for 5 minutes.
In a medium mixing bowl stir together the egg whites, sage, savory, salt,
black pepper, red pepper, and nutmeg. Add the lentil-rice mixture. Stir
until combined. Stir in almonds. Using about 1/4 cup mixture for each,
shape mixture into 16 patties about 1/2 inch thick. (If desired, you can
freeze the uncooked patties. Place patties in a single layer in a freezer
container. Seal, label, and freeze for up to 3 months. To thaw, place in
refrigerator overnight.)
To cook patties, spray an unheated large skillet with nonstick coating.
Cook the patties, up to 8 at a time, over medium heat for 7 to 10 minutes
or until lightly browned, turning once. To serve, if desired, top with
fat-free yogurt. Makes 16 patties.
Converted by MC_Buster.
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Per serving: 199 Calories (kcal); 3g Total Fat; (14% calories from fat);
10g Protein; 33g Carbohydrate; 0mg Cholesterol; 82mg Sodium
Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2
Fat; 0 Other Carbohydrates
* Exported from MasterCook *
Sweet And Sharp Spaghetti Squash
Recipe By :fabulous fat-free cooking by lynn fischer
Serving Size : 4 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 spaghetti squash
1/2 cup diced plum tomatoes
1/4 cup currants or raisins
2 teaspoons Dijon mustard
2 teaspoons dry sherry or 1/2 teaspoon sherry extract
1 tablespoon water
1 teaspoon white-wine vinegar
1 teaspoon chopped fresh thyme
1/2 teaspoon sugar
Microwave the squash on high power for 2 minutes to make cutting easier.
Cut the squash in half lengthwise. Wrap each half in wax paper.
Microwave each half on high power for 5 to 5 1/2 minutes. Let stand for
3 minutes. Scoop out and discard the seeds and attached stringy membranes.
With a fork, pull out the strands of squash and place in a large nostick
skillet. Add the tomatoes, currants or raisins, mustard, sherry or sherry
extract, water, vinegar, thyme, and sugar. Toss to combine.
Cook over medium heat, tossing frequently, for 3 to 4 minutes, or until
hot.
Converted by MC_Buster.
- - - - - - - - - - - - - - - - - - -
Per serving: 17 Calories (kcal); trace Total Fat; (15% calories from fat);
trace Protein; 4g Carbohydrate; 0mg Cholesterol; 38mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0
Fat; 0 Other Carbohydrates
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