1 pound scrod or other lean fish fillets -- skin removed 1/2 cup fat free plain yogurt 2 Tablespoons grated Parmesan cheese 1 Tablespoon lemon juice 1/8 teaspoon freshly ground pepper Set oven control to broil. Spray broiler pan rack with nonstick cooking spray. Place fish on rack in broiler pan. Mix yogurt, cheese and lemon juice; spread evenly over fish. Sprinkle with pepper. Broil with tops about 4 inches from heat 5 to 8 minutes or until fish flakes easily with fork. 4 servings. |
1 c Onion, chopped 1/4 ts Basil, crushed 1 c Potato, raw, diced 1/4 ts Thyme, crushed 1 c Carrots, sliced 1 Bay leaf 1 c Celery, sliced 1/4 ts Pepper 32 oz Tomatoes, whole, coarsely 2 tb Beef bouillon, instant -chopped 7 oz Corn, can, undrained 5 c Water 8 1/2 oz Green beans, can, undrained 1 tb Salt 8 1/2 oz Peas, small, can, undrained Brown beef & onion. Drain. Add everything except canned vegs., Simmer 30 min. Add canned vegs., heat. ----- |
1 Avocado 3 tb Coriander; chopped fresh 1/2 c Water 3/4 ts Tabasco sauce 1/2 ts Vinegar 1 ts Soy sauce, low sodium Preparation Time: 0:10 Peel and pit avocado. Coursely chop and place in blender jar. Add remaining ingredients and blend until smooth. HELPFUL HINTS: Use as a dip for vegetables or crackers. Or try as a topping for various foods, such as rice casserole, stuffed vegetables, or chapati roll-ups. |
1 tb Olive oil 1 lg Onion, finely chopped 2 Cloves garlic, minced 1 c Green and red bell pepper, Finely chopped 1 lg Tomato, diced 1 c Vegetable juice 1 c Pre-cooked lentils 2 Cooked, peeled hot chilies, Finely minced (canned or Fresh) 1 pn Basil x Salt and pepper to taste In a deep pot, saut onions, garlic, and peppers in heated olive oil. Stir often. Cover and reduce heat to low, add tomato and juice, and simmer for 20 minutes. Add cooked lentils and seasonings (including chilies). Heat thoroughly before serving. If the mixture seems too dry at any time, add a few spoonfuls of water. Serve sauce over cooked pasta or brown rice. Total Calories Per Serving (without pasta): 145 Fat: 4 grams This article was originally published in the July/August 1994 issue of the _Vegetarian_Journal_, published by The Vegetarian Resource Group. From: [email protected] (Bobbi Pasternak). rfvc Digest V94 Issue #204, Sept. 22, 1994. Formatted by Sue Smith, S.Smith34, [email protected] using MMCONV. |
1 c AM Rice or Millet Flour 1/2 c AM Soy Flour 1/2 c AM Corn Meal 1 tb Non-alum baking powder 1/4 ts Sea salt (optional) 1 Egg; beaten 1 1/2 c Water 2 tb AM Unrefined Vegetable Oil Combine all dry ingredients. Stir together all liquids; add to dry ingredients. Bake on pre-heated griddle (350 F. to 375 F.). Turn only once. Source: Arrowhead Mills "Recipes for Special Dietary Needs" tri-fold Reprinted by permission of Arrowhead Mills, Inc. Electronic format courtesy of: Karen Mintzias |
Batter----- 2 c granulated sugar 3 c flour, unbleached 2 tsps baking soda 2 tsps cinnamon 1/4 tsp salt 2 c carrots -- shredded 1 c crushed pineapple -- drained 2 tsps vanilla 1/4 c vegetable oil 3 egg whites -- whipped Topping---- 8 ozs fat-free cream cheese -- softened 1/2 c powdered sugar 1 tsp vanilla extract Preheat oven to 350. Prepare a loaf pan with cooking spray and flour; set aside. To prepare batter, combine granulated sugar, flour, baking soda, cinnamon, salt, and carrots in a mixing bowl. In another mixing bowl, combine crushed pineapple, 2 teaspoons vanilla extract, oil, and egg whites. Mix dry ingredients with wet ingredients just until moistened. Mixture will be thick. Pour mixture into prepared pan. Bake, for 1 hour. Meanwhile, to prepare topping, combine cream cheese, powdered sugar, and remaining vanilla extract in a small mixing bowl. Blend until smooth. Spread over cooled cake. BETSY'S NOTE: Bake in a shallow baking pan (11x7" maybe?) rather than a loaf pan. |
4 Potatoes,medium-size 1 t Salt 1/4 ts Pepper 1/4 ts Nutmeg 3 tb Bacon fat 1/2 c American cheese,grated 4 Eggs 3/4 c Milk,evaporated,undiluted 1. Peel potatoes; slice thinly. 2. Sprinkle potatoes with salt, pepper and nutmeg. 3. Heat bacon fat in a skillet; add potatoes and cook until browned and tender, stirring frequently. 4. Spread potatoes evenly in a greased 1-quart casserole; sprinkle with cheese. 5. Break eggs carefully over cheese; cover with cream. 6. Bake in preheated 350'F. oven 15 to 20 minutes, or until eggs are set. 7. Serve at once. |
1 cn Black olives, drained 1 cn Chopped or minced clams, -drained 1 pt Sour cream Salt Powdered garlic Cayenne pepper Open can of olives. Eat a handful, just to make sure. Eat a few more. As long as you leave at least half the can, you've got enough. Chop them up. Add the chopped olives to the rest of the ingredients, stir, and chill for 2 hours before serving. Quantities on the spices are left to you. Btw, if you have never tried cream cheese and chopped olive sandwiches, let me recommend them. Soften a package of cream cheese, add small can chopped olives and a teaspoon or so of lemon juice. Stir well and spread. Gutsy eaters add turkey. |
1/3 cup raw almonds 1 1/2 cups quick oats 2 1/4 cups water 1/4 teaspoon salt -- up to 1/2 1/2 teaspoon vanilla 1/2 teaspoon maple flavor -- (optional) Put in blender in order listed. Blend well. Allow to set while waffle iron is h eating. Bake in a hot waffle iron for 8 to 10 minutes. The baking time depends on the heat of the waffle iron but these waffles DO take longer than ordinary w affles so be patient. Serve with fruit sauce or syrup or ir you are in a hurry and need to "grab and go" eat plain. :) Make a lot of these ahead of time and f reeze them. To reheat: Pop in the toaster. from the Frozen Assets List |
20 lg Fresh mushrooms 2 tb Butter or margarine 1/4 c Finely chopped red pepper 1/2 c Heavy cream 1/3 c Crumbled blue cheese 1 1/2 c Cooked rice 1 tb Minced fresh basil 1/8 ts Ground white pepper Clean mushrooms with damp paper towel. Remove mushroom stems; finely chop stems and set aside. Saute mushroom caps in butter in skillet until almost tender; drain on paper towels. Saute mushroom stems and red pepper in skillet. Add cream; bring to a boil. Reduce heat and add cheese; cook until melted. Stir in rice, basil, and pepper; cook until thoroughly heated. Spoon rice mixture into mushroom caps. Place mushroom caps in greased shallow baking pan. Cover and bake at 350 F for 10 minutes or until tender. Drain on paper towels. Garnish stuffed mushrooms with basil. Source: Seasonal Inspirations for Rice Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias |