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---------- Recipe via Meal-Master (tm) v8.02

      Title: Chick Peas With Garlic And Green Chillies
 Categories: Digest, Jan.
      Yield: 1 servings

      4    To 6 cloves of garlic,
           Crushed or minced
    1/2 ts Cumin seeds
        x  Stock or sherry for
           Sauteeing
      1 tb Tomato paste, mixed with
           3 Tb water
      1    15 oz can chick peas,
           Drained
      1    Medium-large potato, peeled
           And diced
    1/2 c  Water
    1/2 ts Salt
      1    To 2 fresh green chillies,
           Chopped
    1/2 ts Ground cumin
        x  Few drops lemon juice
        x  Cayenne pepper, if you like
           It hot....

  Sautee the cumin seeds and garlic in stock or sherry for 2 mins, then add
  the diluted tomato paste and cook for 1 minute longer. Then add the chick
  peas, water, potato, salt, green chillies, ground cumin, and lemon juice. I
  find that one green chilli makes this pleasantly spicy, but if you like it
  hot, add cayenne pepper or chili powder at this stage. Simmer for 20 mins.
  Serve with bread; I like pitta bread, but crusty bread or tortillas work
  just as well.

  Adapted from Madhur Jaffrey's _Eastern Vegetarian Cooking_. These
  quantities serve two, but you can easily double or quadruple them.

  Posted by [e-mail] (Pete Williams) to the Fatfree Digest
  [Volume 14 Issue 5] Jan. 5, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Fruit Pudding (Lacto)
 Categories: Digest, Jan.
      Yield: 1 servings

----------------------------------FILLING----------------------------------
      1 lg Cooking apple (would work
           Fine with a dessert apple)
      1    250 gram packet of
           Ready-to-eat prunes
      4 tb Sugar
      1 c  Water
      1 ts Lemon juice

----------------------------------TOPPING----------------------------------
    3/4 c  Flour
      2 ts Baking powder
      1 pn Salt
    1/3 c  Skimmed milk, or substitute
      2 tb Apple sauce
      1 tb Sugar

  Take a a pan that can go from stove to table; I have an 8-inch diameter
  enamelled steel casserole that works 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 baking powder and salt, then stir
  in the milk and apple sauce. Drop the mixture by teaspoonfuls onto the hot
  fruit, then sprinkle with the remaining tablespoonful of sugar.

  Cover the pan and simmer for 15 mins. Serve hot.

  Posted by [e-mail] (Pete Williams) to the Fatfree Digest
  [Volume 14 Issue 5] Jan. 5, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Lentil Loaf
 Categories: Digest, Jan.
      Yield: 1 servings

      2 c  Dry brown lentils, rinsed
      1    Bay leaf
      1 c  Uncooked fine bulgur wheat
      1 c  Soft whole-wheat bread
           Crumbs
      1    Egg substitute, beaten
      1 tb Ketchup
      1 md Onion, chopped
      1    Clove garlic, crushed
      1 ts Dried thyme
      2 ts Dried oregano
      1 ts Dried tarragon
           Salt and pepper to taste
      3 tb Tomato paste or tomato
           Sauce

  Prep:  Cook 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.

  Bake for 40 min. until firm but not dry.  During last minutes of baking,
  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 pocket, and if there are mashed potatoes
  leftover, I stuff the pocket 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" <[e-mail]> to the
  Fatfree Digest [Volume 14 Issue 5] Jan. 5, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Potatoes With Fenugreek Leaves
 Categories: Digest, Jan.
      Yield: 1 servings

      4    To 5 medium sized potatoes
           Any type of potato other
           Than the baking ones will
           Do
      1 bn Fenugreek greens OR a small
           Bn spinach+dried fenugreek
           Leaves
           Few mustard seeds
      1 pn 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-stick 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 sticks. If dried fenugreek 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 l wilted. Serve with chapatis(the
  types that are roasted on an open flame, call d phulkas) or with steamed
  rice and dhal.

  > (For those who are wondering, fenugreek has a 'spicy' taste most >
  similar to the effect of cumin - it makes 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
  fenugreek. 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
  fenugreek if anybody wants it, I generally use this powder to make a spicy
  lentil stew called 'sambhar'.

  Posted by [e-mail] (Nalini Ganapati) to the Fatfree Digest
  [Volume 14 Issue 6] Jan. 6, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Spicy Barbecue Sauce
 Categories: Digest, Jan.
      Yield: 1 servings

    3/4 c  Catsup
      2 tb (veggie) Worcestershire
           Sauce
    1/2 c  Water
      6 tb Red wine vinegar
      1 tb Brown sugar
      1 sm Bay leaf
      1 ts Dried oregano
      1 tb Paprika
    1/2 ts Garlic powder
      1 ts (or more) chili powder
    1/2 ts Ground cloves
      1 ts Cracked black pepper
      2 tb Whole mustard seeds
      2 ts Spice Islands hickory smoked
           Salt
      2 tb 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
  thickens up more if it's uncovered.  (take out the bay leaf!)

  Posted by Valerie Schultheiss <[e-mail]> to the Fatfree Digest
  [Volume 14 Issue 6] Jan. 6, 1995. H Liquid Ingredients:

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Bagels
 Categories: Digest, Jan., Bread
      Yield: 12 servings

  4 1/2 c  Flour
      2 pk Active dry yeast
  1 1/2 c  Warm water -- 110-115 F
      3 tb Sugar
      1 tb Salt
      1 tb 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 make a
  moderately stiff dough. Continue kneading 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 baking sheet. Cover; let rise 20 minutes. Broil
  5 inches from heat for 1 1/2 - 2 minutes on each side. Tops should not
  brown.

  Heat 1 gallon water and 1 tablespoon sugar to boiling; reduce heat. Cook
  bagels, 4 or 5 at a time, for 7 minutes, turning once. Drain. Place on
  greased baking sheet. Bake in 375 degree oven 25 - 30 minutes.

  Posted by "R. S. Koss" <[e-mail]> to the Fatfree Digest
  [Volume 14 Issue 6] Jan. 6, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Spinach Pizza
 Categories: Digest, Jan.
      Yield: 5 servings

      2    Or 3 whole Pita Bread
      1    10oz pkg frozen spinach
    1/3 c  Nutritional yeast
      1 md Onion
      5    Or 6 plum tomatoes
      8 oz Pkg fresh mushrooms
      3    To 4 cloves garlic
      1 ts Each of the following
           Spices: basil, parsley,
           Cayenne pepper
    1/2    To 1 cup rice milk
      4 tb Flour

  Thaw spinach completely, press out all water.  Heat milk in saucepan, when
  hot but not boiling stir in flour.  Stir until sauce begins to thicken,
  turn heat down. Add nutritional yeast and spinach. Stir constantly until
  thick 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 knife, split each pita bread so that you
  have two round flat pieces instead of one thick one. Place each piece of
  bread on a cookie sheet or pizza pan. Spread spinach sauce over each. Top
  with tomato mixture, being careful to avoid the juice. Bake for 5 to 7 min.

  Watch closely so that the edges of the pita don't burn.  Makes a nice
  crunchy crust.  This made enough for 5 individual pizzas.  Sorry, I don't
  have nutritional info.

  Posted by "Von Balson, Kathleen" <[e-mail]> to the
  Fatfree Digest [Volume 14 Issue 7] Jan. 7, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Oatmeal Bread (2 Loaves)
 Categories: Digest, Jan.
      Yield: 1 servings

      1 c  Quick oats
      2 c  Boiling water
    1/2 c  Whole wheat flour
      1 pk (1*scant*Tablespoon) yeast
    1/2 c  Brown sugar
    1/2 c  Warm water
      1 T  Salt
      5 c  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 lukewarm, add the yeast.  Stir in the white flour,
  cup by cup.

  When dough is stiff enough to handle, turn onto floured board and knead
  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.  Bake at 350 F for 30-40 minutes.  Cool on rack.

  [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 makes great toast.]

  Posted by "Von Balson, Kathleen" <[e-mail]> to the
  Fatfree Digest [Volume 14 Issue 7] Jan. 7, 1995.
  :from The More-with-Less Cookbook by Doris Janzen Longacre:

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Herb And Onion Bread (1 Loaf) (Lacto)
 Categories: Digest, Jan.
      Yield: 1 servings

    1/2 c  Milk
  2 1/4 c  White or wheat flour
  1 1/2 T  Sugar
    1/2 sm Onion, minced
      1 t  Salt
    1/2 t  Dried dill weed
      1 pk Yeast
      1 t  Crushed, dried rosemary
    1/2 c  Warm water

  Scald the milk and dissolve in it the sugar and salt; cool to lukewarm. In
  a large bowl, dissolve the yeast in the warm water.  Add the cooled milk,
  flour, minced onion, and herbs, and stir well with a large, wooden spoon.

  When the batter is smooth, cover the bowl with a towel and let the cough
  rise in a warm place until triple in bulk--about 45 minutes.  Stir down and
  beat vigorously for a few minutes, then turn into a greased bread pan. Let
  it stand in a warm place about 10 minutes before putting it into a
  preheated, 350 F oven.  Bake about 1 hour.

  Notes:  I like to substitute oregano for the rosemary because I'm an
  oregano freak.  I usually add more herbs than it calls for.  I sometimes
  add dried parsley, just so that there are more little green flecks in the
  dough.  (That way people know they are supposed to be there, and not just
  something weird that fell in the dough).  Even though this recipe doesn't
  call for it, I knead the dough, because I'm happier with the texture that
  way.  This bread smells incredible when baking!

  Making bread by hand may seem daunting, but it only took me about 2 or 3
  batches to get used to it.  Once you learn how to do it, it's very
  rewarding, and doesn't really take that much time.  It takes several hours,
  start to finish, but most of that time is not labor-intensive. I'm glad
  that people with bread machines are getting the taste of real bread, but it
  seems to me that they're missing out a lot of the experience. I hope you
  enjoy these!

  Basic Bread Info: Most recipes call for dissolving the yeast in warm water.
  Hot water out of the tap can be too warm for this. The water should be
  about 100-110 F (37-42C, 310-315K). If it is too hot, you will kill the
  yeast and your bread won't rise. Test it on your wrist like you would baby
  formula.

  Kneading the dough develops the gluten.  It is also when you add the last
  bits of flour.  Since flour varies so much in moisture content, the amount
  of flour you add will be a little different every time.  Books always say
  to quit kneading when the dough is smooth and satiny.  I usually stop
  kneading when it doesn't stick to my hands anymore. Then I let it rise. I
  put a little oil in the bottom of a bowl, put in the dough then turn the
  dough upside down.  The point of this is to grease the top of your dough so
  that it doesn't dry out.  You could spray it with Pam instead, or make sure
  it rises in a fairly humid spot (put a bowl of warm water next to it while
  rising) .  Then put a dish towel over the bowl and put it in a warm
  draft-free place.  I use my oven, even though it isn't THAT warm. Do NOT
  turn the oven on. Let the dough rise until doubled (i.e., it's twice as big
  as it was before.) Then punch it down, by literally punching your fist into
  the dough. This is fun! The dough collapses. Now, some recipes call for
  letting the dough rise again.  This gives the bread a lighter texture. Now
  you form your loaves and bake it.  ALWAYS preheat the oven.  The bread is
  done when it pulls away from the side of the pan.  OR, you can take it out
  of the oven, flip it out of the pan, and knock on the bottom. If it sounds
  hollow, it's done.  This is the true baker's way, but I can never tell if
  it's hollow or not. You can eat bread fresh out of the oven, but it's
  easier to cut if you wait until it cools. It tastes better if you don't
  wait, though!

  Posted by "Von Balson, Kathleen" <[e-mail]> to the
  Fatfree Digest [Volume 14 Issue 7] Jan. 7, 1995.
  :from "The Vegetarian Epicure" by Anna Thomas:

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Low Fat Bran Muffins (Ovo Lacto)
 Categories: Digest, Jan.
      Yield: 12 servings

    1/2 c  Whole wheat flour
    1/2 c  All-purpose flour
      2 ts Baking powder
    1/2 ts Baking soda
    1/2 ts Cinnamon
      2 c  100% bran
  1 1/4 c  Skim milk
    1/3 c  Firmly packed brown sugar
      1    Egg
    1/2 c  Applesauce
    1/2 c  Dried cranberries

  Heat oven to 400 F.  Mix flour, baking powder, baking soda and cinnamon in
  large bowl.  Mix cereal, milk 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.  Bake for 18 to 20 minutes
  or until browned.  Makes 12.

  Posted by [e-mail] (floris) to the Fatfree Digest [Volume 14 Issue
  7] Jan. 7, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Marvelous Manicotti
 Categories: Digest, Jan.
      Yield: 2 servings

      6    Manicotti noodles, *cooked,
           Rinsed & drained*
    1/2 pk Frozen chopped spinach,
           *thawed and squeezed
           Dry(er)*
    1/2 c  White mushrooms
    1/2 c  Shitake mushrooms
    1/2 c  Onion
    1/2 c  Pepper, *sauteed in red
           Wine, open a nice bottle &
           Drink the rest*
      1 c  Fatfree cottage cheese (or
           That dryer kind of cottage
           Cheese)
      4    Cloves garlic sauteed w/ the
           Rest of the stuff
           I forgot!
           Italian herbs to taste
    1/2 c  Fatfree Parmesan

  All measurings except the six noodles (which serves 2) are approximate.
  Really, I guess you can put in about anything you like.  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 baking dish and pour one jar of Healthy Choice f/f spaghetti sauce
  over the noodles.   Bake at 400 F for about 45 minutes.  This is very easy
  and I hope you like it as well as we do. Mangia!

  Posted by Cynthia Barnes <[e-mail]> to the Fatfree
  Digest [Volume 14 Issue 7] Jan. 7, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Swedish Apple Pie (Ovo)
 Categories: Digest, Jan.
      Yield: 1 servings

      1 c  Flour
      1    To 1 1/2 cups sugar
    1/2 ts Vanilla
      4    Egg whites
    1/2 c  Chopped walnuts
      2 ts Baking powder
      2 c  Finely chopped apple

  Preheat oven to 350 degrees F.  In a large bowl, mix first ingredients; the
  mixture will be thick.  Stir in chopped apple.  Spray a pie pan with no
  stick spray.  Put mixture in the pan and bake 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
  like to use Fuji apples.  Before baking I sprinkle the top of the batter
  with a touch of cinnamon sugar.  We enjoy this warm but it is ok cold too!

  Posted by Linda Luke <[e-mail]> to the Fatfree Digest [Vol.
  14 Issue 8] Jan. 8, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Ziti With Great Northern Beans
 Categories: Digest, Jan.
      Yield: 6 servings

    1/4    Cup(s) Vegetable Stock
    1/2    Cup(s) Onion chopped
      2 md Garlic clove minced
     20    Ounce(s) Tomato canned low
           Sodium
      1    Cup(s) Navy beans
     10    Ounce(s) Ziti  (it's pasta)
    1/2    Cup(s) Parsley fresh
    1/4    Teaspoon(s) Pepper
    1/2    Teaspoon(s) Thyme, ground
    1/2    Teaspoon(s) Basil

  cook ziti al dente and drain.  heat stock add onions and garlic, saute
  until clear.  add tomotoes and simmer 10 minutes. add beans and seasonings,
  simmer 10 more minutes. Serve over ziti and sprinkle 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 [e-mail] (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 Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Yucca Root Soup Or Manioc Soup
 Categories: Digest, Jan.
      Yield: 4 servings

      1    Yucca root, peeled and cut
           Into pieces
      5 ts Organic Gourmet veggie
           Broth
      5 c  Water (more if needed to
           Cover the veggies)
      2    Onions, chopped and sauted
           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 sauted onion pieces.

  When tender, put into the blender a portion at a time.

  It thickens 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 <[e-mail]> to the Fatfree Digest [Vol.
  14 Issue 9] Jan. 9, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Maple-Oat Breakfast Buns (Abm)
 Categories: Digest, Jan.
      Yield: 1 servings

    2/3 c  Rice milk
      1    Egg sub. equivalent for 1
           Egg
      1 tb Applesauce (sub. for
           B*tt*r)
      2 c  Bread flour
    1/3 c  Oat flour (process rolled
           Oats in food proc.)
      4 ts Sugar
    1/2 ts Salt
      1 ts Yeast
    1/3 c  Maple syrup
    1/4 c  Brown sugar
    1/4 ts Cinnamon
    1/8 ts Nutmeg
    1/2    To 1 cup raisins
    2/3 c  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. Cook 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 stick cookie sheet. I gave my sheet a couple of spritzs with cooking
  spray and I think 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 stuck,
  but they come right up. These had just the right amount of sweetness.
  Enjoy!

  Posted by "Von Balson, Kathleen" <[e-mail]> to the
  Fatfree Digest [Volume 14 Issue 10] Jan. 10, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Allison's Great Veggie Sandwich
 Categories: Digest, Jan.
      Yield: 1 servings

      1    Clove garlic minced
      1 sm Onion sliced
    1/2 ts Salt
    1/2 c  Balsamic vinegar
      1 ts Coarsely ground black
           Pepper
      1 md Cucumber sliced
      1 lg Tomato sliced
           Lettuce

  Combine all ingredients except lettuce in the order listed. Cover container
  and shake 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 works best.

  Posted by Allison Kinkead <[e-mail]> to the Fatfree Digest
  [Volume 14 Issue 10] Jan. 10, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Risotto
 Categories: Digest, Jan.
      Yield: 1 servings

      1    Part arborio rice
      3    Parts hot liquid
           Whatever you like to use for
           Sauteing

  Saute the rice over a medium to high heat until translucent. Add one half a
  cup or so of the stock and stir.  Reduce heat to somewhere between medium
  and low.  The stock will absorb into the rice. When absorbed, add another
  half cup or so of stock and continue stirring. keep stirring and adding
  stock. The whole process takes 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 sprinkled on
  before serving is really good but not a necessity.)

  Posted by "Lisa E. Loewy" <[e-mail]> to the Fatfree Digest [Volume
  14 Issue 10] Jan. 10, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Tvp "Sloppy Joes"
 Categories: Digest, Jan.
      Yield: 1 servings

      1 c  TVP
    3/4 c  Boiling water
      1    Green bell pepper, diced
      1    Onion, minced
      1    Stalk celery, minced
      1    Carrot, minced
    1/3 c  Water
      2    8 oz cans tomato sauce
  1 1/2 tb Red wine vinegar
      1 tb Molasses
      2 tb Chili powder
  1 1/2 ts Garlic powder
    1/4 ts 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 skillet or dutch oven until
  soft, about 5 to 7 minutes. Add TVP and remaining ingredients and cook over
  medium heat for 5 to 10 minutes until heated through. Serve on toasted
  hamburger buns.

  Posted by Thomas P Collins <[e-mail]> 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 Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Lentil Vegetable Soup <t>
 Categories: Digest, Jan.
      Yield: 1 servings

      2 c  Dried lentils, picked over
           And rinsed
      1 lg Onion, chopped finely or
           Pureed
      6    Stalks celery, chopped
           Finely or pureed
      3    Carrots, diced
      1 cn (1*lb) stewed tomatoes
      1 T  Mixed herbs (parsley,
           Oregano, rosemary, etc.)
      1 ts Garlic powder
           Ground pepper to taste
           Few sun dried tomatoes,
           Minced
      1 pk Onion soup mix (optional, I
           Had about 2*cups prepared
           Soup
           To use up so I put it in the
           Soup)
           Water
      8 oz Fresh or frozen large-cut
           Spinach
           Hot sauce (optional)

  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 cook for another 10 minutes or until
  spinach wilts.

  Posted by Lucinda J. Rasmussen <[e-mail]> to the Fatfree
  Digest [Volume 14 Issue 10] Jan. 10, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Chinese Steamed Buns <t>
 Categories: Digest, Jan.
      Yield: 16 servings

-----------------------------CHINESE BUN DOUGH-----------------------------
  1 1/4 oz Package active dry yeast
           (2*1/4 teaspoons)
      1 ts Granulated sugar
      1 c  Lukewarm water (105-115F)
      3 c  All-purpose flour (reserve
      1    *tablespoon if mixing by
           Hand)

  In small bowl, sprinkle yeast and sugar evenly over the lukewarm 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, sprinkle work surface with
  the reserved 1 tablespoon flour; turn dough out onto work surface and knead
  until dough is smooth and elastic, about 10 minutes.

  Spray large bowl with nonstick cooking 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 keep 3 days in the refrigerator and up to 2 months in the
  freezer.

  Posted by [e-mail] (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 Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Mushroom Marinade
 Categories: Digest, Jan.
      Yield: 1 servings

      2 tb Hoisin sauce (mine had no
           Added oil or fat)
      1 tb Chili sauce (again, mine had
           No added oil or fat)
      1 tb Rice wine or dry sherry (I
           Omitted this with no
           Problem)
      1 tb Low-sodium soy sauce
      1 tb Minced scallion (white part
           Only)
      2    Garlic cloves, minced
  1 1/2    " piece pared fresh ginger
           Root, minced
      6 oz 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 [e-mail] (Patricia Thorp) to the Fatfree Digest
  [Volume 14 Issue 11] Jan. 11, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Steamed Buns With Dipping Sauce
 Categories: Digest, Jan.
      Yield: 1 servings

    1/4 md 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*t for dipping
           Sauce)
           Marinated mushrooms from
           Above recipe
    1/4 c  Whole water chestnuts,
           Finely diced
      1 tb Hoisin sauce
      1 tb All-purpose flour
           Bun dough (see above
           Recipe)
      3 tb Low-sodium soy sauce
      1 ts White vinegar
    1/4 ts Hot chili oil
           Chopped cilantro for
           Garnish

  In large non-stick saucepan, add bell pepper, scallions, and garlic, and
  cook, 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 hoison sauce; cook
  until most of liquid has evaporated, 3-4 minutes. Cover and refrigerate
  until ready to use.

  Sprinkle work surface with flour. Turn bun dough out onto prepared surface,
  knead 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.

  WARNING: This takes a little practice, so I'd recommend that you plan on
  *not* serving the first 2 or 3 you make to company. =-)

  Line steamer rack with cheesecloth or wax paper (I used cabbage leaves).
  Place in large shallow saucepan or wok; add 2" water, cover and bring to
  rolling boil. Arrange 8 of the buns at least 1" apart on prepared steamer
  rack; cover and steam until puffy, tender and cooked through, 15-20
  minutes. Repeat with remaining buns, adding water to pan as necessary. (I
  did this in my Black and Decker steamer, which only allowed for 4 dumplings
  at a time. I filled the water to the highest water mark, refilling after
  steaming 8 dumplings.)

  Meanwhile, prepare dipping suace: In small bowl, combine soy sauce, 1
  tablespoon water, the reserved scallions, the vinegar, the reserved garlic,
  and the hot chili oil, if using; sprinkle with cilantro, if using.

  Serve freshly steamed buns immediately, with dipping suace 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 making it into a filling!

  Posted by [e-mail] (Patricia Thorp) to the Fatfree Digest
  [Volume 14 Issue 11] Jan. 11, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Ginger Snaps
 Categories: Digest, Jan.
      Yield: 24 servings

    1/4 c  Apple Butter (or other fat
           Substitute)
    1/2 c  Molasses
  1 1/2 c  Whole wheat pastry flour
      1 t  Baking powder
    1/2 t  Ginger powder
    1/2 t  Cinnamon
    1/4 t  Ground cloves

  Preheat oven to 375 degrees.  Mix all ingrediants and stir well.

  Form 2 dozen 1" round balls and place on a lightly sprayed cookie sheet.
  Moisten the bottom of a drink glass (I use a sponge) and flatten each ball.

  Bake for 12 to 15 minutes @ 375 degrees.

  (Taken from "Simply Vegan" by Debra Wasserman...modified to remove fat)

  Posted by [e-mail] (John Whitney) to the Fatfree Digest
  [Volume 14 Issue 11] Jan. 11, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Sweet Potato-Parsnip Puree
 Categories: Digest, Jan.
      Yield: 1 servings

      3    Good sized sweet potatoes
           Equal bulk in parsnips
      1 t  Cumin

  Peel sweet potatoes and parsnips, cut into chunks, and cook in water until
  soft.  A pressure cooker 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 cooking makes a good start on soup the next day.

  Posted by "Anne.Cox" <[e-mail]> 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 Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Vegetable Minestrone Soup
 Categories: Digest, Jan.
      Yield: 1 servings

    1/2 c  Chopped onion
      1    Leek, white part only,
           Chopped
      2    Cloves garlic
      1 cn (28 oz) tomatoes, crushed
      4    Red potatos, quartered
      2    Carrots, sliced
      1    Celery stalk, sliced
    1/2 c  Barley
  1 1/2 c  Corn
      1 c  (frozen) peas
      1 cn (16 oz) white beans
           (drained)
      1 ts Basil
      1    Bay leaf
      1 tb Salt
      1 ts Black pepper

  Saute garlic, oniions and leek. Add tomatoes and one can water, potatos,
  celery and carrots and cook 25 minutes. Add barley and cook 10 minutes. Add
  remaining ingrediants and cook 20 minutes or until barley is done. Makes
  about 1 gallon.

  Posted by Timo <[e-mail]> to the Fatfree Digest [Volume 14 Issue
  13] Jan. 13, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: L'aelplermagronen De Suisse Centrale
 Categories: Digest, Jan.
      Yield: 4 servings

     11 oz Whole-grain macaroni or
           Rigatoni
     11 oz Potatoes in small dice
      2 lg Onions, cut in thin circles
    1/2 c  Condensed skim milk (or
           Extra-strength reconstituted
           Dried)
      5 oz Grated cheese
           Salt, pepper

  1. Cook 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.

  3. Drain the macaroni mixture and put onto a large platter. Add the milk
  and cheese, and mix quickly (the heat of the cooked mixture will melt the
  cheese). Grind some pepper on top, and garnish with the onions.

  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 Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Le Risotto Aux Champignons Tessinois
 Categories: Digest, Jan.
      Yield: 4 servings

      7 oz Brown rice
      1    Onion, chopped fine
      1    Clove garlic, chopped fine
      1 ts Rosemary
    1/3 oz Dried mushrooms, soaked
           (bolets) - get something
           Exotic &
           Flavorful
    7/8 c  Vegetable broth
    7/8 c  Merlot or other red wine
      2 oz Grated ff Parmesan (or
           Sapsago, if you can find
           It)
           Salt, pepper

  1. Cook 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 cook for 10 minutes over a low flame. (Note
  ~ at this point I had much too much liquid, so I let it cook 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 Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Le Papet Vaudois
 Categories: Digest, Jan.
      Yield: 4 servings

      1    Onion, chopped fine
  1 3/4 lb Leeks, in 1"*pieces
     18 oz Potatoes, diced
    7/8 c  Dry white wine
    7/8 c  Vegetable broth
    1/2 c  Evaporated skim milk
           Salt, pepper, nutmeg

  1. Saute the onion in your favorite liquid. Add the leeks and saute, then
  add the white wine and broth, and cook covered for 15 minutes. Then add the
  potatoes, season with salt, pepper, and nutmeg, and cook another 10 to 15
  minutes.

  2. When the potatoes and leeks are tender, add the milk and adjust the
  seasoning.

  This is traditionally served with sausage on top; if there is a ff veggie
  one you like, try it! (No such thing here.) Very fresh crusty bread is good
  with this too. (Vaud is in the French-speaking part of Switzerland; think
  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 Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Sweet And Sour Cabbage Soup
 Categories: Digest, Jan.
      Yield: 1 servings

      1    Head cabbage
      2 lg Cans crushed tomatoes with
           Added puree
           (or some equivalent)
      1 lg Onion
      5    Cloves garlic
           Juice of 2 lemons or about
           1/4*cup balsamic or wine
           Vinegar
    1/2 c  Brown sugar
      1    2 talbespoons 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 like it more
  tomatoey, sweeter, or more sour. Taste a couple hours into the cooking 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 gabanzo beans. (Again these won't need cooking, so
  just add at the end)

  [If you're not a vegetarian, you can use b**f or ch*ck*n stock. Even some
  browned ground m**t or soup bones.]

  Posted by [e-mail] (Nancy Lehrer) to the Fatfree Digest [Volume 14
  Issue 15] Jan. 15, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Parsnips And Sweet Potatoes
 Categories: Digest, Jan.
      Yield: 1 servings

        x  Peel and cut into large
           Squares sweet potatoes.
        x  Peel and cut into chunks
           Carrots and parsnips.
        x  Put in a baking dish and
           Cover with orange juice.
        x  Cover with foil and cook 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 [e-mail] (Nancy Lehrer) to the Fatfree Digest [Volume 14
  Issue 15] Jan. 15, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Chili
 Categories: Digest, Jan.
      Yield: 1 servings

      2 lg Garlic cloves, chopped fine
           Or pressed.
      1 lg Onion, chopped
      1    Green pepper, chopped
      1    Green hot pepper, chopped
      1    Zucchini, diced
      1 lg Can whole peeled tomatoes
      6 oz Tomato paste
      3 tb Chili powder (or as much as
           You can stand)
    1/2 ts Cloves
      1 ts White vinegar
    1/4 c  Uncooked brown rice

  Saute the chopped vegies (all but zuchini) 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 cooked or canned kidney 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 <[e-mail]> to the Fatfree Digest
  [Volume 14 Issue 15] Jan. 15, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Broccomole (Mcdougall)
 Categories: Digest, Jan., Mcdougall
      Yield: 1 servings

  1 1/2 c  Cooked broccoli stems, tough
           Outer layers peeled off
  1 1/2 tb Fresh-sqeezed lemon juice
    1/4 ts Ground cumin
    1/8 ts Garlic powder
    1/2    Tomato, diced
      1    Scallion, sliced
      1    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 book.  I doubled the recipe. I
  also used a fresh green chili instead of canned, which I don't think I can
  get over here.  It was very tasty, but do not expect it to taste like
  avocado.  Think 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 <[e-mail]> to the Fatfree Digest
  [Volume 14 Issue 17] Jan. 17, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Chili-Cilantro Dressing (Mcdougall)
 Categories: Digest, Jan., Mcdougall
      Yield: 1 servings

      1    4-ounce can of chopped
           Green chilies
    1/4 c  Chopped fresh cilantro
    1/4 c  Water
    1/4 c  Fresh lime juice
      1    To 2 cloves garlic
      2 ts 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 recomment the New Mcdougall cookbook. The recipes
  are not complicated and there is something for everyone.

  Posted by Jody Bar-On <[e-mail]> to the Fatfree Digest
  [Volume 14 Issue 17] Jan. 17, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Hopping John In A Pressure Cooker
 Categories: Digest, Jan.
      Yield: 1 servings

      2 c  Brown basmati rice
    1/2 c  Wild rice
    1/2 lb Frozen black-eyed peas
     10 oz Bag frozen mustard greens
     10 oz Bag frozen collard greens
  5 1/2 c  Water
      1 t  Basil
      1 t  Garlic powder
      1 t  To 1*T Old Bay seasoning
      2 cn Stewed tomatoes with liquid

  This is a variation of something my grandmother used to make with h*m
  hocks. It's a long way from the original. This makes approx. 5 qts., enough
  to freeze half or feed a crowd.

  Put the water in the cooker, turn burner to high. Stir in spices.  Rinse
  rices and put in cooker.  Throw in black-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.  Lock the lid
  down, bring to high pressure. Cook at high pressure for 30 minutes, remove
  from heat and allow natural pressure release. Adjust seasoning if
  necessary. Tobasco sauce is a must on the table.

  I use an 8-qt.cooker, cut recipe in half if you use a smaller cooker.

  Posted by "Anne.Cox" <[e-mail]> to the Fatfree Digest [Volume 14
  Issue 18] Jan. 18. 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Okra And Tomatoes Over Grits
 Categories: Digest, Jan.
      Yield: 1 servings

  1 1/2    # fresh or frozen okra
     28    To 38 ounces of canned
           Tomatoes (more tomatoes =
           More tomatoey)
      6    To 10 cloves of finely
           Chopped garlic
      1    Yellow onion (preferably
           Vidalia) chopped
      3    Bay leaves
    1/4 ts Cayenne pepper (optional)
    1/8 ts Dry thyme
      1 ts Dry oregano
      1 ts Vegetarian Worcestershire
           Sauce (optional)
           Salt and pepper to taste
           Tabasco to taste
           Grits, Polenta or rice to
           Serve it over

  Saute the okra, onions and garlic in a little water, stock or courtboullion
  until the okra begins to lose its stickiness 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 your'e all set...goes well with
  cornbread!

  Posted by [e-mail] (Franklin Fuller) to the Fatfree Digest
  [Volume 14 Issue 18] Jan. 18. 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Golden Noodle Soup
 Categories: Digest, Jan.
      Yield: 1 servings

      2 qt Golden Broth (follows)
      1    Big handful whole wheat
           Ribbon noodles (or matzoh
           Balls)
      1 c  Diced celery
      1 c  Diced potatoes
      1 c  Diced carrots
      1 ts Salt
    1/2 c  Finely chopped parsely

  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.

  Makes about 10 cups of soup.

  Posted by "Susan J. Starr" <[e-mail]> 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 Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Golden Broth
 Categories: Digest, Jan.
      Yield: 1 servings

      1    Onion chopped
      1    Clove garlic
    1/2 c  Yellow split peas.
    1/2 ts Turmeric
      2 qt Hot water

  Put all ingredients in a large pot and simmer at least half an hour. Strain
  for a thin stock or puree for a thick one (I haven't tried pureeing).

  Posted by "Susan J. Starr" <[e-mail]> to the Fatfree
  Digest [Volume 14 Issue 19] Jan. 19, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Garlic Mashed Taters (Lacto)
 Categories: Digest, Jan.
      Yield: 1 servings

      1 lb Tiny new potatoes, unpeeled
      3    Cloves garlic, peeled
      4 tb Nonfat yogurt
      3 tb Nonfat sour cream
    1/8 ts Salt
           Fresh gound black pepper

  Place potatoes and garlic in pot with enough water to cover and cook 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 [e-mail] 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 Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Fit In Your Pants, Eggplants (Vegan)
 Categories: Digest, Jan.
      Yield: 1 servings

    3/4 lb Eggplant, peeled and cut in
           1*inch cubes
    1/2 c  Onion, chopped
      3    Cloves garlic
  1 1/4 c  Veg. broth (I use "chicken"
           Flavor)
    1/2 c  Rice
    1/2 t  Thyme
      1    Bay leaf
    1/4 t  Cayenne pepper or pepper
           Flakes
      1 c  Crushed tomatos
           Pepper to taste

  Saute onions and garlic in 1/4 cup of broth until wilted.  Add eggplant and
  pep per and mix.  Cook for about 5 minutes.  Add the rest of the
  ingredients and cook 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 cooking process.  I think the eggplant soaks some
  of it up.

  Posted by [e-mail] (Roni Gildenston) to the Fatfree
  Digest [Volume 14 Issue 20]

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Spicy Fatfree Chili
 Categories: Digest, Jan.
      Yield: 1 servings

      1 c  Uncooked hard wheat berries
      2    Onions chopped
      2 c  Cooked pinto beans
      3 tb (approx) cinnamon
    1/4 c  (approx) chili powder
      1    16 oz. jar picante sauce
      2    14 5 oz. cans chili
           Tomatoes
      1    4 5 oz. can green chilis
      1    7 oz. can jalapeno relish

  Cook the wheat berries in 2.5 cups of water (it will take about an hour).
  Combine the remaining ingredients and simmer while the wheat berries are
  cooking.   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 [e-mail] to the Fatfree Digest [Volume 14
  Issue 20]

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Minestrone Soup <t>
 Categories: Digest, Jan.
      Yield: 1 servings

      3 c  Cooked white kidney beans
           (canneloni?) or great
           Northern beans
      3 c  Cooked cranberry beans or
           Pink beans
      2    Cloves garlic, minced
      2 c  Carrots, diced
      2 c  Onions, diced
      2 c  Celery, diced
      2 c  Tomatoes, chopped (canned
           Worked well)
      2 c  Zucchini, diced
      8 oz Fresh kale or spinach,
           Chopped
      2    Potatoes, peeled and cubed
      1 tb Dried Italian herbs or
           Parsley
    1/4 ts Freshly ground pepper
    1/2 c  Red wine

  Puree the white beans.  Put into a big stock 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 cooking time.

  This was one thick soup!  I thinned it out before consuming it.

  Posted by Lucinda J. Rasmussen <[e-mail]> 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 Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Banana Rice Pudding
 Categories: Digest, Jan.
      Yield: 4 servings

      3 c  Rice milk or nonfat milk
      1 c  Short grain rice (arborio,
           Sweet, etc)
      3    Bananas, mashed (I assume
           They meant to say "very ripe
           Bananas")
    1/2 ts Nutmeg

  Preheat over to 350F.  Mix all together well and pour into a 1 1/2 qt
  casserole.  Bake for 1 to 1 1/2 hours, stirring occasionally, until rice is
  tender.  Makes 4 cups.

  Posted by Lucinda J. Rasmussen <[e-mail]> to the Fatfree
  Digest [Volume 14 Issue 20]
  :From  Veggie Life:

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Pizza Dough
 Categories: Digest, Jan.
      Yield: 4 servings

      1 ts Active dry yeast (I am going
           To try a whole pack = 2.5
           Tsp, to see if
           It's more bready)
  1 2/3    To 2 C unbleached or
           All-purpose flour
      1 c  Cake flour
      1 ts Salt

  In a measuring cup or small bowl, sprinkle 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, cake flour, and salt. Make 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 doug out onto a lightly floured surface and knead until very
  smooth, soft, and no longer sticky, about 10 minutes, adding additional
  flour as needed to keep the dough from sticking. (The dough should still be
  quite wet, however.)

  Set the dough in [a bowl sprayed lightly with cooking 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 baking pizza, turn the dough onto the floured
  board, punch it down and knead briefly. Use a pastry cutter or a thin,
  sharp knife to divide the dough in half. (If you pull the dough apart, you
  risk tearing the gluten strands.) Pat each half into a ball and flatten
  into a disk.

  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,
  shitake mushrooms.

  I also made a "turnover/calzone" type thing by placing a bean mixture
  (black beans, garlic, onion, salsa, roasted red peppers -- next time I want
  to add ff soy cheese) and baking for about 20 minutes at 350. I made the
  apple turnovers by taking 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 cinnamin and a pinch of brown sugar. Cook both of these
  items on a cookie sheet lined with aluminum foil because they run all over
  the place.

  Hope you enjoy these!

  Posted by [e-mail] (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 Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Basic White Sauce
 Categories: Digest, Jan.
      Yield: 1 servings

      3    Pre-frozen cubes of reduced
           Stock or 3*T vegetable
           Stock
      4 T  Unbleached flour
      1 sl Onion or 1*t chopped
           Shallots
      2 c  Nonfat milk
    1/3 c  Dry nonfat milk
      1    Bay leaf
    1/2 t  Thyme, crushed
    1/2 t  White pepper
      1 t  Vegetable seasoning
      2 T  Dry sherry, sauterne, or
           Vermouth

  Heat stock in nonstick saucepan over medium heat.  Add flour and onion;
  blend with a wooden spoon or whisk.

  Simmer over low heat for several minutes, stirring constantly.  Do not
  allow to brown.

  Remove from heat, add milks, 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 musrhooms, peas,
  asparagus, or sliced carrots.  To serve, place vegetables in a shallow
  ovenproof serving dish.  Drizzel sauce over vegetables, sprinkle with 2 T
  Sap Sago cheese or with Hungarian paprika and place under broiler to brown
  lightly before serving.

  Posted by [e-mail] (Michelle Dick) 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 Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Frozen Bouillon Cubes
 Categories: Digest, Jan.
      Yield: 1 servings

      2 c  Homade vegetable stock
    1/2 c  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-lock bags in freezer.

  Posted by Michelle Dick <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 Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Quick Vegetable Jumble
 Categories: Digest, Jan.
      Yield: 1 servings

      1    10-oz brick frozen spinach,
           Thawed and somewhat
           Drained
      2    15-oz cans corn, somewhat
           Drained
      1    15-oz can Italian white
           Kidney beans (or substitute
           Great Northerns)

-----------------------------SEASONING OPTION 1-----------------------------
      3 ts Canned chopped garlic
           (Polaner brand is packed in
           Water)
           (or 1*tsp garlic powder)
      1 ts Black pepper
      2 ts Dehydrated onion flakes

-----------------------------SEASONING OPTION 2-----------------------------
    1/2 ts Paprika
      2 ts Italian seasoning

-----------------------------SEASONING OPTION 3-----------------------------
    1/4 c  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 like it, else eat cold.

  I'd like to try this with chopped red bell pepper in it - I think it would
  taste good, and I know it would look good...

  It would also taste good with kidney or black beans, but the darker liquid
  from the beans would make the dish look muddy.  Most of my veggie cooking
  looks brown (or red) and boring - it's a nice change to eat something
  bright and pretty...

  Actually, I usually make this with frozen corn...  but I don't measure
  that, I just pour it from the bag...

  Posted by "Aliza R. Panitz" <[e-mail]> to the Fatfree
  Digest [Volume 14 Issue 22] Jan. 22, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Winter Squash And Fruit
 Categories: Digest, Jan.
      Yield: 1 servings

      2 c  Peeled winter squash
      1 lg Yam
    1/2 c  Dried fruit
      1    Apple
      1    Pear
      1    Banana
    1/2 c  Cider
      1 ts Cinnamon
    1/2 ts Allspice
        pn Grated lemon and orange
           Peel
           Nonstick cooking spray
           (optional)

  Cut vegetables and fruit into small pieces.  Mix with cider and spices.
  Spray ovenproof container with nonstick cooking spray.  Put vegetables and
  fruit into it and cover.  Bake in 350 degree oven for 45 minutes. Remove
  cover and add more cider if necessary.  You need enough liquid to keep it
  from burning, but not too much.  Bake for at least 45 minutes more. The
  longer you bake it, the more the flavors blend.  I baked 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 <[e-mail]> to the Fatfree Digest
  [Volume 14 Issue 22] Jan. 22, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Creamy Broccoli Soup (Lacto)
 Categories: Digest, Jan.
      Yield: 4 servings

      3    Cup(s) Vegetable Stock
      4 md Carrot, chopped
      1    Cup(s) Celery, diced
    1/2    Cup(s) Onion, chopped
     10    Ounce(s) Broccoli frozen, 10
        oz Pkg
    1/2    Teaspoon(s) Salt
    1/4    Teaspoon(s) Pepper
      2    Cup(s) Milk skim
    1/4    Cup(s) All purpose flour
      6    Ounce(s) Cheddar, Healthy
           Choice FF

  Bring vegs to boil in stock.  Reduce heat and simmer for ten minutes. Mix
  milk 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 [e-mail] (Tom Kreider) to the Fatfree Digest [Volume
  14 Issue 22] Jan. 22, 1995.
  :Altered from original in New Choices - Betty Crocker:

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Pizza Sauce Recipe
 Categories: Digest, Jan., Ornish
      Yield: 1 servings

      1    6-oz  can tomato paste
      2    8-oz  cans tomato sauce
      2 ts Anise seeds, freshly ground
    1/4 ts Pepper
    1/4 ts Garlic powder
      1 ts Oregano
      1 ts Italian seasonings
      1 ts Chopped parsley

  Grind the anise seeds. Mix it all together. Spread on the dough. Top with
  veggies.

  Posted by "Jim Bakker" <[e-mail]> to the Fatfree Digest [Volume 14
  Issue 23] Jan. 23, 1995.
  :I think I got this from the Ornish book:

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Ukrainian Rye Bread
 Categories: Digest, Jan.
      Yield: 1 servings

      1 ts Yeast
    1/4 c  Warm water
           Dissolve the yeast in the
           Water
      1 c  Strong coffee
      1 ts Blackstrap molasses
           (optional) Add molasses to
           The coffee.
      3 c  Whole rye flour
    1/3 c  Whole buckwheat flour
  1 1/4 ts 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 knead 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 knead 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 skinny loaves, again using water on your hands.

  Place the dough on a cookie 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.  Bake at 450 deg. for
  20 minutes, with a pan of water in the oven.  Bake at 375 deg. F. for
  another 30 minutes, without the water.

  Posted by Lois Patterson <[e-mail]> to the Fatfree Digest [Volume
  14 Issue 24] Jan. 24, 1995.
  :Another vlf rye bread recipe from Laurel Kitchen's Bread Book.  Not quite
  verbatim:

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Molasses Bran Bread And Variations
 Categories: Digest, Jan.
      Yield: 1 servings

      1 ts Soda
    1/2 c  Blackstrap molasses
  1 1/2 c  Sour milk or buttermilk
           (skim)
  1 1/2 c  Bran
    1/2 c  Raisins
  1 1/2 c  Whole wheat flour

  Dissolve soda in molasses, add sour milk 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.  Bake 45 minutes in a moderate
  oven (350 deg. F)

  My variations: I substitute 3/4 cup skim milk + 3/4 cup skim yogurt for the
  buttermilk.  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 cake. I also
  plump the raisins in the microwave with some water.

  Posted by Lois Patterson <[e-mail]> to the Fatfree Digest [Volume
  14 Issue 24] Jan. 24, 1995.
  :I got this recipe from the back of the molasses package.  I am also
  including my variations.:

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Corn Tortillas
 Categories: Digest, Jan.
      Yield: 1 servings

  1 1/2 c  Fine cornmeal
      2 T  Soy flour
      1 c  Whole wheat pastry flour
      1 ts Salt

---------------------------------ADD SLOWLY---------------------------------
      1 c  Cold water (approx.)

  Mix and knead the dough a little.  Divide into 6 equal parts.  Roll each
  portion very thin on floured board or between waxed paper.  Bake on hot
  ungreased iron grill.  Flip over and brown other side.  (Heavy skillet may
  be used).

  The author also recommends using these as pizza bases, or filling them with
  tofu and tomato sauce and baking,

  Posted by Lois Patterson <[e-mail]> 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 Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Bran Muffins (Lacto)
 Categories: Digest, Jan.
      Yield: 1 servings

  1 1/2 c  Stoneground wholemeal SR
           Flour
    1/2 c  Non-fat youghurt, sugar
           Free
    1/4 c  Unprocessed bran
      1 c  Natural sultanas or  raisins
    1/4 c  Skim milk powder
      1    Egg white or substitute
    1/2 c  Unsweetened apple or grape
           Juice

  Preheat oven to 180 C or 375 F. Combine all ingredients until the mixture
  resembles cake consistency. Place spoonfulls into non-stick muffins tins
  (or use spray oil substitute). Bake in the oven for 15 to 20 minutes until
  brown.

  Posted by "Paul Carreno" <[e-mail]> to the Fatfree
  Digest [Volume 14 Issue 24] Jan. 24, 1995.
  :From my lifesaver book "It's only Natural" by Suzanne Porter:

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Freezing Herbs
 Categories: Digest, Jan.
      Yield: 1 servings

           None

  The best guide I've seen to freezing, drying, canning, and otherwise
  preserving all manner of foods is _Stocking 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 darkened 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 darker 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 towls 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 frige for a week.

  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 book says that while frozen herbs won't taste or look quite like fresh
  ones, most will come very close.

  Posted by [e-mail] (Michelle Dick) to the Fatfree Digest [Volume
  14 Issue 24] Jan. 24, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Magenta Millet Pilaf
 Categories: Digest, Jan.
      Yield: 1 servings

      1 c  Millet, rinsed and drained
      2 c  Boiling water
    1/2 lb Beets, scrubbed, trimmed,
           And cut into 1/2*inch dice
           (no need
           To peel.
    1/2 t  Salt
    1/8 t  Allspice
      1 T  Fresh orange zest
           2 oranges)
      2 T  Minced fresh mint
      6 T  Fresh orange juice
           Salt, to taste

  Heat nonstick or cast iron skillet over high heat.  Toast millet till it
  gives off a nice popcorn smell and starts to dance about the pan. Place
  millet in pressure cooker pot when done.

  Heat flame tamer and place pressure cooker on top.  Add boiling water,
  beets, salt, and allspice to pressure cooker.  Lock 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 breaking them by rolling them between your hands and the counter.
  This will make 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 cooker, turn off heat and move
  it to a cold burner.  Let sit for 10 minutes and then take cooker to sink.
  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 looked stunning in my black octagonal serving dish.  A splash of
  lemon or lime might also be tasty.

  Posted by [e-mail] (Michelle Dick) to the Fatfree Digest [Volume
  14 Issue 24] Jan. 24, 1995.
  :This is from Lorna Sass's _Great Vegetarian Cooking Under Pressure_:

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Moosewood Eggplant And Randomness
 Categories: Digest, Jan.
      Yield: 8 servings

      2 md Eggplants (about 7*inches
           Long)
    3/4    "milk" (use your preferred
           Vlf option)
      2 c  Fine bread crumbs or wheat
           Germ (or a combination)
      1 ts Basil
    1/2 ts Each: oregano and thyme
      1    Batch italian tomato sauce
           (there is a recipe listed in
           The book, but
           Feel free to use your own
           Premade or personal sauce)
      1 lb "mozzarella cheese"
    1/2 c  "parmesan cheese"

  preheat oven to 375 degrees.  either lightly lube (oil, pam, whatever) a
  baking tray and a 9x13 inch pan or use non-stick versions of the same. cut
  the eggplants into circles 1/2 " thick.  place the milk in a shallow bowl;
  combine bread crumbs and/or wheat germ with herbs on a plate.  dip each
  eggplant slice in the milk, moistening both sides, then cover both sides
  thoroughly with the crumb mix.  spread the prepped slices on the baking
  tray and pan , and bake for approx. 20-30 minutes (or until tender). remove
  from oven, and pile them gently on the the baking sheet. then, without
  cleaning the pan, ladle some tomato sauce into the pan and spread out over
  the bottom.  add a layer of eggplant slices and cover them with more sauce.
  spread some mozzarella over the sauce, and repeat the layering process
  until you runo out of either room or ingredients. sprinkle the top with
  lots of parmesan.  bake uncovered for about 40 minutes, or until heated
  through and bubbling around the edges.  remove from oven and let sit for
  about 10 minutes beofre serving.

  (katzen, mollie.  the moosewood cookbook, new revised edition.  ten speed
  press.  berkeley, ca.  1977, revised 1992.  page 133)

  Posted by Ayanna Gaines <[e-mail]> to the Fatfree Digest
  [Volume 14 Issue 25] Jan. 25, 1995.
  :from the _moosewood cookbook_, (apologies to mollie katzen):

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Broccoli Stuffed Shells
 Categories: Digest, Jan.
      Yield: 1 servings

    1/4 c  Vegetable broth (I used
           Hains Fat Free Vegetable
           Broth)
      1 c  Chopped mushrooms
    1/2 c  Chopped onions
      2    Cloves garlic, minced
      1 T  Minced fresh oregano
      1 T  Minced fresh basil
      2 c  Nonfat ricotta cheese
  2 1/4 c  Chopped broccoli, steamed
      3    Egg whites, lightly beaten
     18    Jumbo shell macaroni, cooked
           Al dente and drained
      2 c  Tomato sauce
           Fresh ground black pepper to
           Taste

  Place broth in skillet over medium heat.  Add mushrooms, onions, and
  garlic.  Cook, 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 nonstick baking pan.
  Arrange shells over sauce.  Top with remaining sauce.

  Bake for 30 minutes or until shells are hot.  Top with black pepper to
  taste.

  Posted by [e-mail] (Michelle Dick) 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 Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Curried Bean Sandwich Spread (Mcdougall)
 Categories: Digest, Jan., Mcdougall
      Yield: 1 servings

    3/4 c  Water
      1    Onion, finely chopped
      1 c  Diced celery
      1    Green pepper, diced
    1/2 c  Diced carrot
      1    2 Garlic cloves, minced
  2 1/2 ts Curry powder
    1/2 ts Ground cumin
      1 tb Soy sauce
      3 c  Cooked white beans

  Place water in saucepan and add all the vegetables and the garlic. Cook,
  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 unitl chopped but not pureed. Chill.

  Posted by Timo <[e-mail]> to the Fatfree Digest [Volume 14 Issue
  27] Jan. 27, 1995.
  :From the _New McDougall Cookbook_:

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Indian Lentil Sandwich Spread, Mcdougall
 Categories: Digest, Jan., Mcdougall
      Yield: 1 servings

      1 c  Cook lentils
      4    Cloves of garlic, pressed
      2 ts Ground coriander
      1 ts Ground cumin
    1/2 ts Ground turmeric
    1/2 ts Chili powder
    1/2 ts Ground ginger

  Combine all ingrediants in a small saucepan.  Cook gently over low heat,
  stirring occasionally, fir 5 minutes to allow flavors to blend. Chill for
  one hour.

  Posted by Timo <[e-mail]> to the Fatfree Digest [Volume 14 Issue
  27] Jan. 27, 1995.
  :This is the recipe as it appears in the _New McDougall Cookbook_.:

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Quick Ratatouille
 Categories: Digest, Jan.
      Yield: 1 servings

      3    Cloves (or to taste) crushed
           Garlic
      1 md Eggplant, halved and sliced
           Crosswise (half-circles)
      3 md Zucchini, sliced
      2 c  Mushrooms, sliced
    1/2 ts Crushed thyme
      1 cn Stewed tomatoes
    1/2 c  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.  sprinkle the thyme over the mushrooms. pour
  the can of tomatoes on top. cover and simmer/steam 20 minutes or until
  everything is cooked through.

  Posted by Libby <[e-mail]> to the Fatfree Digest [Volume
  14 Issue 27] Jan. 27, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Ff Baba Ghanoush
 Categories: Digest, Jan.
      Yield: 1 servings

      2 md Eggplants
      2 tb Lime or lemon juice
      2    To 5 cloves crushed garlic
           (to taste)
    1/4 ts Cumin
           Salt to taste

  pierce the eggplants and roast, whole, in a 350 oven until they collapse
  and the skins 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 like it.

  Posted by Libby <[e-mail]> to the Fatfree Digest [Volume
  14 Issue 27] Jan. 27, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Ff Hummos/Eggplant Recipes
 Categories: Digest, Jan.
      Yield: 1 servings

        x  Garbanzo beans
        x  Eggplant
        x  Lemon (1 juiced)
        x  Garlic (6 cloves)

  For fatfree hummos, I soak and cook garbanzo beans, 1/2 to 1 pound
  depending on what you want.  I bake one whole eggplant in the oven until
  the skin is black 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 [e-mail] (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 Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

-----

---------- Recipe via Meal-Master (tm) v8.02

      Title: Sunday Vegetable Hash
 Categories: Digest, Jan.
      Yield: 6 servings

      1 lg White turnip (about
           8*ounces)
      1 lg Boiling potato (about
           8*ounces)
    1/4 c  Defatted vegetable broth
      1 c  Diced (1/4 inch) onion
      1 c  Diced (1/4 inch) red bell
           Pepper
      1 c  Diced (1/4 inch) green bell
           Pepper
      1 c  Corn kernels, thawed, if
           Frozen
      1 ts Dried thyme
           Salt and black pepper, to
           Taste
      4 tb Chopped flat-leaf parsley
           Non-stick cooking spray

  1.  Peel and cut turnip and potato into 1/4-inch dice.  Place in pot with
  water to cover.  Bring to a boil and cook until just tender. Drain and
  remove to a bowl.

  2.  Pour vegetable broth into a large, non-stick skillet.  Add diced onion
  and peppers; cook over medium heat, stirring, for 4 to 5 minutes. Add corn
  and cook for 1 minute.  Add to the turnip and potatoe mixture. Toss with
  thyme, salt, pepper and 3 table- spoons parsley.

  3.  Spray the skillet with non-fat spray.  Add vegetables and weigh down
  with a heavy lid, slightly smaller than the skillet.  Cook over medium heat
  for 5 to 7 minutes, or until bottom is slightly golden. Turn has over with
  a spatula; cook for 3 minutes longer, or until hash is golden

  4.  Remove hash to a platter.  Sprinkle with remaining parsley.

  (This recipe serves 6.)

  Posted by [e-mail] (Tabatha) to the Fatfree Digest [Volume
  14 Issue 28] Jan. 28, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Spinach-Mushroom Lasagna (Ovo Lacto)
 Categories: Digest, Jan.
      Yield: 6 servings

      3 c  Crushed fresh or low-sodium
           Canned tomatoes
    1/2 c  Chopped mushrooms
    1/2 c  Chopped red bell pepper
    1/2 c  Chopped carrot
    1/2 c  Chopped onion
    1/2 c  Red wine or red grape juice
      2 tb Honey
    1/2 ts Dried basil leaves
    1/2 ts Dried rosemary leaves
    1/2 ts Dried oregano leaves
    1/2 ts Dried thyme leaves
    1/4 ts Black pepper
      4    Egg whites, lightly beaten
  1 1/2 c  Nonfat ricotta cheese or
           Cottage cheese
      8 oz Lasagna noodles, cooked al
           Dente and well drained
      1 lb Fresh spinach, well washed,
           Drained and chopped
      4 oz Nonfat mozarella cheese,
           Grated

  1. Place tomatoes, mushrooms, red peppers, carrots, onion, wine or grape
  juice, garlic, honey, basil, rosemary, oregano, thyme, and black 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 cooked 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. Bake 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 kelly roddy <[e-mail]> 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 Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Cranberry Muffins (Ovo Lacto)
 Categories: Digest, Jan.
      Yield: 6 servings

    1/2 c  Pitted prunes
      2 tb Water
  1 1/3 c  Unbleached all-purpose
           Flour
      1 c  Old-fashioned rolled oats
    3/4 c  Sugar
      1 ts Baking powder
      1 ts Baking soda
    1/4 ts Salt (optional)
    1/2 c  Skim milk
      1 ts Vanilla extract
      2    Egg whites, lightly beaten
    1/2 c  Whole cranberries, fresh or
           Frozen

  1. Preheat oven to 375 degrees.

  2. Place prunes and water in a food processor or blender and puree.

  3. Combine flour, oats, sugar, baking powder, baking soda, and salt in a
  bowl.

  4. In a separate bowl, mix together the prune puree, milk, vanilla, egg
  whites, and cranberries.

  5. Stir the wet ingredients into the dry ingredients until the dry
  ingredients are moistened.

  6. Transfer batter to nonstick or paper-lined muffin cups, or to muffin
  cups lightly sprayed with vegetable cooking spray. Bake for 18 minutes or
  until muffin tops are lightly browned and a wooden toothpick 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 minutesCooking 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 baking section of your
  supermarket) 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 kelly roddy <[e-mail]> 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 Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Bruce's Mushrooms
 Categories: Digest, Jan.
      Yield: 1 servings

    3/4 lb Mushrooms
    1/2 c  Sherry

   x         pepper

  Cut the mushrooms into thick slices.  Using a non-stick skillet, stir over
  low heat for 5-10 minutes until they shrink 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.

  Posted by [e-mail] to the Fatfree Digest [Volume 14 Issue 28] Jan. 28,
  1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Sweet Peppers & Onion Pizza
 Categories: Digest, Jan.
      Yield: 1 servings

-----------------------------------CRUST-----------------------------------
    1/2 c  Whole wheat flour
  1 1/4    To 1 1/2 un-bleached  flour
      1 ts Yeast
      2 ts Sugar
    3/4 c  HOT water (120 deg)
    1/4 c  Corn Meal  (for flouring pan
           Only)

----------------------------------TOPPING----------------------------------
      1    (6oz) can tomato paste
      1 md Yellow pepper
      1 md Red pepper
      1 md Yellow onion
      1    (8oz) can mushrooms
      1 c  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. Work in the remaining flour till dough is dry
  enough to roll.  Roll dough on floured surface till thin and the size of a
  large cookie sheet. ( Mine was so large I had to trim it). Place on a corn
  meal floured cookie sheet. (I used a little oil spray to make the corn meal
  stick) 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 [e-mail] (Frank I. Mason) to the Fatfree Digest
  [Volume 14 Issue 28] Jan. 28, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Tofu Chili
 Categories: Digest, Jan.
      Yield: 1 servings

      1 md Green pepper
      1 lg Yellow onion
      2    4 stalks celery
      1    Clove garlic
      1    (14oz) can Stewed Tomatoes
      1    (14oz) can Tomato Sauce
      1    (14oz) can Red Kidney Beans
      1    (14oz) can Chili Beans
      1    To 3 Tbls  Chili Powder (to
           Your taste)
      1    Cake LowFat Extra Firm Tofu
           (cut into 1/2-3/4 "cubes)

  Saute pepper, onion,celery and garlic with a little vegetable. stock (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 like to make it in the morning
  and simmer all day makes the house smell good)

  Posted by [e-mail] (Frank I. Mason) to the Fatfree Digest
  [Volume 14 Issue 28] Jan. 28, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

-----

---------- Recipe via Meal-Master (tm) v8.02

      Title: Marinated Tofu Stir Fry
 Categories: Digest, Jan.
      Yield: 1 servings

           None

  My daughter makes a wonderful marinated marinaded stir fry.  She marinades
  the Mari-Nu low fat tofu and veggies in soy sauce, garlic and onions. You
  can cook 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 like.

  Cook the veggies first, add in some of the marinade (I steam them in the
  microwave).  I put everything in a non stick frying pan ( I think my
  daughter does this as well).  When cooked, we serve it over brown basmati
  rice.

  Posted by Barbara Zimmerman <[e-mail]> to the Fatfree Digest [Volume
  14 Issue 28] Jan. 28, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Bean Burger (Ovo)
 Categories: Digest, Jan.
      Yield: 1 servings

      2 c  Dry kidney beans
      1 ts Curry
      4 tb Cornstarch
      4 tb Cornmeal
      1    Onion, minced
           Garlic to taste, I used four
           Cloves, minced
      1 tb Black pepper
      2    Carrots, grated (acts as
           Binder)

----------------------------------OPTIONS----------------------------------
      2 tb Beef bullion and or
           1*tablespoon soy sauce
      2    Eggs (to act as a binder)

  make up the beans, (slow overnight or faster boil & wait)  then mash.  Add
  the spices, I added the vege beef bullion as I don't worry too much about
  the salt.  Form into patties ( make sure they are thin) and fry in a
  non-stick pan. I found that mine took quite a while to cook (too thick) but
  they turned out very good!  Passed the taste test, my 8 year old just loved
  them.

  Posted by [e-mail] (vic hlushak) to the Fatfree Digest [Volume 14
  Issue 29] Jan. 29., 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: John's Super Bowl Salsa
 Categories: Digest, Jan.
      Yield: 1 servings

      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    To 2 cloves garlic
      1    To 2 T dried red chili (like
           The kind you sprinkle on
           Pizza)
           Chopped cilantro (or 1*t
           Dried)

  Chop green onions into 1" chunks. 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 chunky, but not liquefied either. Enjoy!!!

  Posted by [e-mail] (John Whitney) to the Fatfree Digest
  [Volume 14 Issue 30] Jan. 30, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Rose's Tomato/Onion Dressing
 Categories: Digest, Jan.
      Yield: 1 servings

      1 cn Tomato Wedges (14 1/2 oz.)
      1 lg Sweet Onion
      2 tb Herb Vinegar (Or Whatever
           Vinegar you like . . . and
           You may want more than 2
           TB)
    1/2 ts Poppy seeds
    1/2 ts Celery seeds
    1/2 ts Garlic salt
  1 1/2 ts Basil
      1 ts Cilantro
    1/2 ts Dill weed
    1/2 tb Sugar(More or less to
           Taste)
    1/2 ts 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 makes a nice dressing for any kind of green salad.

  Thanks 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 Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Bow Ties With Eggplant Sauce
 Categories: Digest, Jan.
      Yield: 6 servings

     12    Ounce(s)  Bow Tie Pasta,
           Uncooked
    1/4    Cup(s)
      2 md 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 Stock
           Onion, chopped

  Cook 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 [e-mail] (Tom Kreider) to the Fatfree Digest [Volume
  14 Issue 30] Jan. 30, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Dr. Baker's Fiber Muffins
 Categories: Digest, Jan.
      Yield: 12 servings

      2 c  All-Bran Extra Fiber
  1 1/4 c  Orange Juice
    1/2 c  Prune butter *
    1/2 c  Brown Sugar
      2    Egg Whites
      4 ts Psyllium
    1/2 c  Raisins
  1 1/4 c  Whole Wheat Flour
    1/2 ts Baking Soda
      2 ts Baking Powder
      1 ts Cinnamon
      6    Prunes (for prune butter)
    1/3 c  Water (for prune butter)
      2 tb Wheat Germ

  Preheat Oven to 400 degrees Spray Muffin Pan with quick spray of Pam and
  add 1/2 teaspoon Wheat Germ to each muffin tin. Shake pan so bottom of each
  tin is covered.

  Puree prunes and water in blender to make 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, baking 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. Bake 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 Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Lemon-Anise-Poppy Muffins
 Categories: Digest, Jan.
      Yield: 6 servings

  1 1/2 c  Whole wheat flour
      1 c  All-purpose flour
    1/4 c  Sugar
      2 ts Baking powder
      1 ts Baking soda
    1/2 ts Salt
      2 tb Poppy seeds, (generous
           Heap)
      1 ea Rind of 1 lemon
      1 ts Lemon extract
      1 ts Anise extract
      1 ea Powdered egg substitute,
           (reconstituted)
      1    6 ounce white wave soy
           Yogurt
      1 c  Orange juice

  Combine dry ingredients through poppy seeds. In separate bowl, mix
  remaining ingredients. Make 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. Bake in pre-heated oven at 350 F, for approx. 22 to 25 minutes.
  Cool in pan for 5 minutes, and on rack 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" <[e-mail]> 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 Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Easy Salad Recipe
 Categories: Digest, Jan.
      Yield: 1 servings

      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 [e-mail] (Aiko Pinkoski) 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 Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Raisin Bread (Lacto)
 Categories: Digest, Jan.
      Yield: 1 servings

      9 oz Skim milk
  1 1/2 c  Whole wheat flour
      3 T  Gluten flour added to enough
           Unbleached flour to equal
           1*1/2*c
      1 t  Salt
      3 T  Brown sugar
    1/2 c  Raisins (could have used a
           Lot more)
      2 t  Cinnamon
  1 1/2 t  Yeast

  Place in bread machine in order recommended by manufacturer and select
  Light Crust.

  Posted by [e-mail] 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 Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Fat-Free Fudge Brownies
 Categories: Digest, Jan.
      Yield: 1 servings

    1/2 c  Whole wheat flour
    1/4 c  Unbleached flour
      1 c  Sugar
    1/4 t  Salt
    1/3 c  Unsweetened applesauce
      3    Egg whites or equivalent
      1 t  Vanilla

  Combine dry ingredients.  Combine wet ingredients.  Combine wet and dry
  ingredients.  Pour into an 8x8 in pan sprayed lightly with nonstick cooking
  spray.  Bake at 325 F. for 23-25 min., or just until the edges are firm and
  the center is set.  (It took 30 min. in my oven, but I live at 6000 ft.)
  COOL TO ROOM TEMPERATURE and cut into squares.

  Posted by [e-mail] 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 Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Poppy Seed Muffins
 Categories: Digest, Jan.
      Yield: 8 servings

      1 c  Whole wheat flour
    1/2 c  Oat flour (see note at end)
    1/3 c  Sugar
      3    To 4 t. poppy seeds
      1 t  Baking soda
    3/4 c  Plain nonfat yogurt
      2    Egg whites or equivalent
      1 t  Almond extract (next time
           I'll use a little more)

  Combine dry ingredients.  Combine wet ingredients.  Combine wet and dry
  ingredients.  Bake in muffin pan using either nonstick spray or papers.
  Bake at 350 F. for 14-16 min.  Yield: 8 -10 muffins.

  Note:  If you can't get oat flour than just run some quick cooking rolled
  oats (the ones that cook in 1 min.) in your food processor till very fine.

  Posted by [e-mail] 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 Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Irish Seitan Stew
 Categories: Digest, Jan.
      Yield: 4 servings

      2 c  Seitan -- diced
      1 c  Carrots -- roll-cut
      1 c  Parsnips -- roll-cut
      1 c  Onion -- diced
      1 c  Potatoes -- peeled and
           Diced
      2    Bay leaves
    1/2 ts Rosemary -- whole
    1/2 ts Garlic -- minced
    1/2 ts Basil
      1 tb Parsley -- fresh, chopped
      2 c  Water
      5 ts Tamari soy sauce
    1/2 c  Celery -- flaked
      4 tb Water -- cold
      4 tb Cornstarch

  Put seitan, veggies (except celery), and herbs and spices in a large pot
  (Dutch oven or small stock pot will do).  Sautee in a little water or
  veggie broth at medium heat for about 8 minutes, stirring to prevent
  burning. Add water and tamari and bring to a simmer. Cook 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 back on under stew and
  stir until thickened.

  Posted by Andrew Evans <[e-mail]> to the Fatfree Digest [Volume
  14 Issue 10]

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  1.80ß

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---------- Recipe via Meal-Master (tm) v8.02

      Title: Garlic Lover's Lentil Soup
 Categories: Digest, Jan., Pressure co
      Yield: 6 servings

      1 T  Broth or water
    1/4 c  Coarsely chopped garlic
      2 c  Thinly sliced leeks (white
           And light green parts)
           Or coarsely chopped onions
      2 lg Carrots, halved lengthwise
           And cut into 1/4*inch
           Slices
      2 lg Celery ribs, diced
    1/2 lb Fresh mushrooms, halved (if
           Small) or quartered
      2 c  Dried lentils, picked over
           And rinsed
      6 c  Boiling water
  1 1/4 ts Dried rosemary leaves
      1 ts Dried thyme or marjoram
           Leaves
      2 lg Bay leaves
    1/4 ts Crushed red pepper flakes
      2 lg Red bell peppers, roasted,
           Seeded, and diced
    1/2    To 3/4 cup minced fresh
           Parsley
      2    To 3 teaspoons balsamic
           Vinegar
           Salt and freshly ground
           Pepper to taste

  Heat broth in pressure cooker over medium-high heat.  Add garlic, stirring
  continually, adding more water if necessary to keep from burning. After a
  minute or two, add leeks and continue cooking, still stirring for another
  minute.  Add the carrots, celery, mushrooms, lentils, boiling water,
  rosemary, thyme, bay leaves, and red pepper flakes.

  Lock lid in place.  Over high heat, bring to a high pressure.  Lower the
  heat just enough to maintain high pressure and cook for 7 minutes. Allow
  the pressure to come down naturally or use a quick-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 lock) 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 [e-mail] (Michelle Dick) to the Fatfree Digest [Volume
  14 Issue 21] Jan. 21, 1995.

  Individual recipes copyrighted by originator. FATFREE Recipe collections
  copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
  [e-mail] using MMCONV. Archived through kindness of Karen
  Mintzias, [e-mail].

  :A recipe adapted from Lorna Sass's _Vegetarian Cooking Under Pressure_:
  1.80ß

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