วันจันทร์ที่ 28 มีนาคม พ.ศ. 2554

(Weight-Watchers-Recipes) Tuscan Bean Salad with Penne - 3 pts ; 24g Carbohydrate; 7g Dietary Fiber

 

NOT PointsPlus
* Exported from MasterCook *

Tuscan Bean Salad with Penne - 3 pts

Recipe By :Heart Smart: 5 Steps to a Heart-Healthy Kitchen by Darlene Zimmerman, Henry Ford Hospital
Serving Size : 8 Preparation Time :0:10
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 25%) Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup cooked penne pasta
1 can navy beans -- (15-ounces), drained and rinsed
2/3 cup diced green bell pepper
2/3 cup diced celery
1/3 cup diced red onion
2 tablespoons red wine vinegar
2 tablespoons olive oil
1 tablespoon water
1 teaspoon Dijon mustard
1 teaspoon sugar
2 tablespoons chopped fresh parsley
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon black pepper
1 garlic clove -- minced

In a large saucepan of unsalted boiling water, cook pasta according to
package directions. Drain pasta and rinse under cold water; drain well and
transfer to a large bowl.

Add the navy beans, green pepper, celery and onion.

In a small jar with a tight-fitting lid, combine the vinegar, oil, water,
mustard, sugar, parsley, oregano, thyme, salt, black pepper and garlic;
shake well. Pour the vinaigrette over bean mixture, tossing gently to
coat.

Refrigerate at least 2 hours before serving to allow flavors to blend.

Serves 8 one-half cup servings
Prep time: 10 mins
Total time: 15 mins (plus chilling time)

ChupaNote: double the garlic and pepper, replace the sugar with agave

Description:
"3 pts; NOT PointsPlus"
Source:
"Detroit Free Press, March 27, 2011"
S(Formatted by Chupa Babi):
"March 2011"
Yield:
"4 cups"
Start to Finish Time:
"0:15"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 154 Calories; 4g Fat (22.4%
calories from fat); 7g Protein; 24g Carbohydrate; 7g Dietary Fiber; 0mg
Cholesterol; 88mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat;
1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

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

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(Weight-Watchers-Recipes) CL Sweet-and-Sour Baked Cabbage - 2 pts; CARBOHYDRATE 19.1g; FIBER 2.4g

 

NOT PointsPlus; Used nutrition info in caps to calculate points
* Exported from MasterCook *

CL Sweet-and-Sour Baked Cabbage

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 cups coarsely chopped Savoy cabbage -- (about 1 pound)
2 cups coarsely chopped onion
1 tablespoon olive oil
1/8 teaspoon salt
1/8 teaspoon pepper
1 large garlic clove -- thinly sliced
3 tablespoons cider vinegar
1 tablespoon honey

Combine the first 6 ingredients in a 13 x 9-inch baking dish; toss to
coat. Cover; bake at 400° for 30 minutes or until tender, stirring after
20 minutes. Drizzle vinegar and honey over cabbage mixture; toss. Serve
with salmon.

Note: Substitute green cabbage for Savoy, if desired

Yield: 4 servings (serving size: 3/4 cup)

CALORIES 110 (29% from fat); FAT 3.6g (sat 0.5g,mono 2.5g,poly 0.4g); IRON
0.7mg; CHOLESTEROL 0.0mg; CALCIUM 57mg; CARBOHYDRATE 19.1g; SODIUM 106mg;
PROTEIN 3.2g; FIBER 2.4g

ChupaNote: reduce cabbage to 4 cups; add 1 cup shredded carrots and 1 cup
shredded bell pepper and 1 large apple shredded. Mix vinegar and honey
together in a measuring cup, add 1 tablespoon Aleppo red pepper flakes (or
1 1/2 teaspoons sweet paprika and 1 1/2 teaspoons cayenne pepper mixed
together).

Source:
"Cooking Light, NOVEMBER 1995"
S(Formatted by Chupa Babi):
"March 2011"
Yield:
"3 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 49 Calories; 3g Fat (58.5% calories
from fat); trace Protein; 5g Carbohydrate; trace Dietary Fiber; 0mg
Cholesterol; 67mg Sodium. Exchanges: 0 Grain(Starch); 0 Vegetable; 1/2
Fat; 1/2 Other Carbohydrates.

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

__._,_.___
Recent Activity:
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Group Owner/Moderator
.

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(Weight-Watchers-Recipes) CL Greek Black-Eyed Peas and Greens - 5 pts; CARBOHYDRATE 35.3g;FIBER 10.6g

 

NOT PointsPlus
* Exported from MasterCook *

CL Greek Black-Eyed Peas and Greens

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 30%) Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/4 cups dried black-eyed peas -- (about 8 ounces)
2 tablespoons extra-virgin olive oil
2 cups finely chopped onion
1 cup finely chopped celery
4 garlic cloves -- minced
7 cups torn Swiss chard -- (about 8 ounces)
6 cups baby spinach -- (about 6 ounces)
6 cups trimmed arugula -- (about 6 ounces) (I prefer the baby arugula)
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 can petite diced tomatoes -- (14 1/2-ounce) undrained
1 cup crumbled feta cheese -- (4 ounces)

Sort and wash peas. Place peas in a large saucepan; cover with water to 2
inches above peas. Bring to a boil; drain. Return peas to pan; cover with
water to 2 inches above peas. Bring to a boil. Reduce heat to medium; cook
30 minutes or just until tender. Drain.

Heat oil in large Dutch oven over medium heat. Add onion, celery, and
garlic; cook 6 minutes or until tender, stirring occasionally. Stir in the
chard, spinach, arugula, salt, pepper, and tomatoes. Cover and cook 20
minutes or until tender, stirring occasionally. Stir in peas; cover and
cook 15 minutes. Stir in cheese; cook 5 minutes or until cheese melts,
stirring occasionally.

Yield: 6 servings (serving size: 1 cup)

CALORIES 262 (30% from fat); FAT 8.6g (sat 2.8g,mono 4.2g,poly 0.9g); IRON
5mg; CHOLESTEROL 7mg; CALCIUM 218mg; CARBOHYDRATE 35.3g; SODIUM 748mg;
PROTEIN 15.1g; FIBER 10.6g

In Greece in the spring, markets fill with bunches of wild greens labeled
horta - sweet, sour, bitter, and peppery leaves of plants collected from
the rocky hillsides. The author suggests Swiss chard, spinach, and
arugula, but you can use any combination of greens you would like in this
homey dish.

Cuisine:
"Greek"
Source:
"Cooking Light, MARCH 2004"
S(Formatted by Chupa Babi):
"March 2011"
Yield:
"6 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 267 Calories; 11g Fat (25.2%
calories from fat); 20g Protein; 51g Carbohydrate; 26g Dietary Fiber; 22mg
Cholesterol; 1000mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat;
1 1/2 Vegetable; 1 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 905229 0 900048 0 0 0 0

__._,_.___
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.

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(Weight-Watchers-Recipes) Baked Sweet Potato Falafel - 3 pts; 20g Carbohydrate; 3g Dietary Fiber

 

3 pts per serving (3 falafel); NOT PointsPlus
* Exported from MasterCook *

Baked Sweet Potato Falafel

Recipe By :Leon: Ingredients and Recipes by Allegra McEvedy. (Conran Octopus Ltd. 2008)

Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 15%) Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 medium sweet potatoes -- (orange inside), around 700g or 1 1/2 pounds in total
1 1/2 teaspoons ground cumin
2 small cloves garlic -- chopped
1 1/2 teaspoons ground coriander
2 big handfuls fresh cilantro -- or coriander, chopped
Juice of half a lemon
1 cup gram flour -- or chickpea flour, scant cup (120 g)
1 dash splash olive oil
To finish: -- a sprinkling of sesame seeds
salt and pepper

Preheat the oven to 425F degrees (220C) and roast the sweet potatoes whole
until just tender - 45 minutes to 1 hour. Turn off the oven, leave the
potatoes to cool, then peel.

Put the sweet potatoes, cumin, garlic, ground and fresh coriander, lemon
juice and gram/chickpea flour into a large bowl. Season well, and mash
until smooth with no large chunks. Stick in the fridge to firm up for an
hour, or the freezer for 20-30 minutes. When you take it out, your mix
should be sticky rather than really wet. You can add a tablespoon or so
more of chickpea flour if necessary (the water content of sweet potatoes
varies enormously).

Reheat the oven to 400F/200C. Using a couple of soup spoons (put a
well-heaped spoonful of mix in one spoon and use the concave side of the
other to shape the sides) or a falafel scoop if you have one, make the
mixture into falafelly looking things and put them on an oiled tray.
Sprinkle sesame seeds on top and bake in the oven for around 15 minutes,
until the bases are golden brown.

Makes about 18 falafel, enough for 4 - 6.

ChupaNote: spray tablespoons with vegetable spray to make easier to remove
falafel dough. Also added a generous sprinkle of red pepper flakes.

Source:
"101 Cookbooks http://www.101cookbooks.com/"
S(Formatted by Chupa Babi):
"March 2011"
Yield:
"18 falafel"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 108 Calories; 1g Fat (11.6%
calories from fat); 4g Protein; 20g Carbohydrate; 3g Dietary Fiber; 0mg
Cholesterol; 17mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0
Vegetable; 0 Fat.

Nutr. Assoc. : 0 0 0 0 0 797 0 986 0 0

__._,_.___
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Group Owner/Moderator
.

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วันจันทร์ที่ 14 มีนาคม พ.ศ. 2554

(Weight-Watchers-Recipes) Pineapple Coleslaw - 2 pts; 20g Carbohydrate; 2g Dietary Fiber

 


* Exported from MasterCook *

Pineapple Coleslaw

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 30%) Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups shredded cabbage -- or bagged coleslaw mix
1 1/2 cups crushed pineapple -- drained
2 tablespoons seeded and finely chopped green bell
pepper
2 tablespoons grated onion
1 teaspoon dried dill
1/4 cup light sour cream
1/4 cup light mayonnaise

Toss the coleslaw mix, pineapple, green pepper, onion, and dill together
in a medium bowl.

Combine the sour cream and mayonnaise in a small bowl. Toss the mayo
mixture with the cabbage mixture.

Chill for at least 1 hour before serving.

Makes 4 three-quarter cup servings

AuthorNote: The surprising flavor of pineapple in this tropical version of
coleslaw makes it a dish to remember. It's a quick and easy side dish that
pairs perfectly with BBQ.

Source:
"Metabolism Miracle Cookbook by Diane Kress RD, 2011"
S(Formatted by Chupa Babi):
"March 2011"
Yield:
"3 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 108 Calories; 3g Fat (25.7%
calories from fat); 1g Protein; 20g Carbohydrate; 2g Dietary Fiber; 7mg
Cholesterol; 86mg Sodium. Exchanges: 0 Lean Meat; 1/2 Vegetable; 1 Fruit;
1/2 Fat; 0 Other Carbohydrates.

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

__._,_.___
Recent Activity:
*************************************************************
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Group Owner/Moderator
.

__,_._,___
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(Weight-Watchers-Recipes) Edamame Feta Spread - 3 pts; 10g Carbohydrate; 4g Dietary Fiber

 

NOT PointsPlus; old points

* Exported from MasterCook *

Edamame Feta Spread

Recipe By :
Serving Size : 7 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowFat (Less than 10%) Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups frozen shelled edamame
2 cloves garlic -- peeled
1/2 cup crumbled feta cheese
2 1/2 tablespoons lemon juice
2 tablespoons olive oil
1/4 teaspoon onion powder
1/4 teaspoon salt
1/4 teaspoon black pepper

Bring a large saucepan of lightly salted water to a boil.

Add the edamame and garlic and return to a boil. Lower the heat to
medium-low and simmer until the edamame are tender, about 7 minutes.
Drain, reserving 1/2 cup of cooking liquid.

Place the cooked edamame, the remaining ingredients, and 1/4 cup of the
cooking liquid in a food processor or blender. Mix until completely
smooth. Transfer to a medium serving bowl.

Cover the bowl with plastic wrap and leave at room temperature for 30
minutes to allow the flavors to blend.

Stir the dip before serving and add the remaining 1/4 cup of reserved
cooking liquid to thin, if needed. Serve at room temperature with a
variety of cut-up raw, crunch vegetables such as celery, broccoli,
cauliflower, and peppers.

Makes 7 one-quarter cup servings

AuthorNote: in their green state, edamame soybeans are plump, firm and
delicious. You can often find them fresh in the produce section, but the
frozen version is just as good.

Source:
"Metabolism Miracle Cookbook by Diane Kress RD, 2011"
S(Formatted by Chupa Babi):
"March 2011"
Yield:
"1 3/4 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 148 Calories; 8g Fat (49.3%
calories from fat); 9g Protein; 10g Carbohydrate; 4g Dietary Fiber; 10mg
Cholesterol; 196mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0
Vegetable; 0 Fruit; 1 Fat.

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

__._,_.___
Recent Activity:
*************************************************************
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Group Owner/Moderator
.

__,_._,___
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(Weight-Watchers-Recipes) Spiced Kahlua Custards - 3 pts; 15g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Spiced Kahlua Custards

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 30%) Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups unsweetened light soymilk
1/2 cup brewed coffee
1/4 cup coffee liqueur -- such as Kahlua
1 tablespoon instant coffee powder
1 teaspoon ground cinnamon
1/2 teaspoon ground allspice
2 eggs
2 egg whites
1/4 cup sugar
1/8 teaspoon salt
To garnish: -- chocolate-covered espresso beans

Preheat the oven to 350F. Set six 6 or 8-ounce custard cups into a
13x9-inch baking dish.

In a medium saucepan, combine the soymilk, coffee, liqueur, instant coffee
powder, cinnamon and allspice. Set over medium heat and cook for 4
minutes, or just until bubbles form around the edge of the pan. Remove
from the heat. In a large bowl, whisk together the eggs, egg whites,
sugar, and salt until well blended. Gradually stir in the milk mixture
until blended. Ladle the mixture into the custard cups, dividing evenly.
Add boiling water to the baking dish to come halfway up the sides of the
custard cups.

Bake for 40 to 45 minutes or until a knife inserted into the center of a
custard comes out clean. Carefully remove the cups from the water and cool
on a rack. Cover with plastic wrap and refrigerate for 4 hours (or
overnight) until chilled. Garnish with espresso beans, if using.

Makes 6 servings

AuthorNote: Turn a standard cup of joe into a satisfying treat. This
pudding-like dessert is as creamy and delicious as traditional custards
but without the usual fat and calories.

Source:
"Sugar Solution Cookbook by the editors of Prevention magazine and Ann
Fittante, 2010"
S(Formatted by Chupa Babi):
"March 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 129 Calories; 3g Fat (26.6%
calories from fat); 6g Protein; 15g Carbohydrate; 1g Dietary Fiber; 71mg
Cholesterol; 98mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 1/2
Fat; 1/2 Other Carbohydrates.

Nutr. Assoc. : 5062 0 0 0 0 0 0 0 0 0 0

__._,_.___
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*************************************************************
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Group Owner/Moderator
MARKETPLACE

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(Weight-Watchers-Recipes) Salmon Croquettes - 3 pts each, 6g Carbohydrate; 1g Dietary Fiber

 

I'll add some capers next time.
Not PointsPlus

* Exported from MasterCook *

Salmon Croquettes

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Seafood

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
15 ounces canned red salmon -- (1 can) not drained
2 eggs -- lightly beaten
1/2 cup quick cooking oats
1/2 medium onion -- finely chopped
1/2 cup finely chopped celery
1/4 teaspoon salt
1/4 teaspoon black pepper
vegetable oil cooking spray
1/4 teaspoon hot pepper sauce -- [optional]

Place the salmon and liquid from the can in a medium bowl. Remove and
discard any dark skin or bones (or crush and add back the bones if you
want the added calcium). Add the eggs, oats, onion, celery, salt, and
pepper. Mix well.

Shape the mixture into six 1/2-inch thick patties.

Coat a large nonstick skillet with cooking oil spray. Place three patties
in the skillet. Cook over medium heat for 5 to 6 minutes per side, or
until thoroughly cooked and set. Repeat with remaining patties.

Serves 6 (1 croquette per serving)

AuthorNote: You can't get enough salmon, as fat as I'm concerned. High in
protein and omega-3 fatty acids, these croquettes make it easy to stay
healthy. Serve with broccoli with cheese sauce.

Source:
"Metabolism Miracle Cookbook by Diane Kress RD, 2011"
S(Formatted by Chupa Babi):
"March 2011"
Yield:
"6 croquettes"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 154 Calories; 6g Fat (38.2%
calories from fat); 17g Protein; 6g Carbohydrate; 1g Dietary Fiber; 110mg
Cholesterol; 519mg Sodium. Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 0
Vegetable; 0 Fat; 0 Other Carbohydrates.

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

__._,_.___
Recent Activity:
*************************************************************
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Group Owner/Moderator
MARKETPLACE

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วันพุธที่ 2 มีนาคม พ.ศ. 2554

(Weight-Watchers-Recipes) Peking Chicken Wraps - 5 pts

 


* Exported from MasterCook *

Peking Chicken Wraps

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Fowl LowCal (Less than 300 cals)

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup brown rice
2 teaspoons dark sesame oil
4 scallions -- sliced
1/4 pound snow peas -- trimmed
1 cup finely shredded red cabbage
1 cup shredded carrot
2 tablespoons unseasoned rice vinegar
2 teaspoons grated fresh ginger
6 whole wheat tortillas -- 10 to 12-inch diameter
6 tablespoons hoisin sauce
2 cups shredded cooked chicken breast

Cook the rice according to the package directions. Set aside.

Meanwhile, in a medium nonstick skillet, heat the oil over medium-high
heat. Add the scallions and cook, stirring constantly, for 1 minute, or
until wilted. Stir into rice.

Bring a small pot of water to a boil. Add the snow peas and cook for 30
seconds. Drain and rinse with cold water until cool. Pat dry and cut
lengthwise into thin strips. In a medium bowl, combine the snow peas,
cabbage, carrot, rice vinegar and ginger.

To assemble the wraps, lay the tortillas on a work surface. Spread each
with 1 tablespoon hoisin sauce. Place one-sixth of the chicken in a strip
along th bottom of each tortilla, 1-inch from the edges. Top with the rice
and vegetable mixtures. Fold over the bottom edge of each tortilla to
cover the filling. Fold the sides in and continue to roll up tightly,
burrito style. Cut each in half crosswise with a serrated knife to serve.

Makes 6 servings

Per servings (one roll each, sliced in half): 290 cals ( 13 % fat); 4 g
fat; 45 g carbs; 5 g fiber; 23 g protein; 45 mg cholest; 490 mg sodium
Diet Exchanges: 1 veg; 2 1/2 bread; 2 1/2 meat; 1/2 fat
Carb Choices: 3

AuthorNote: Try your hand at this takeout favorite at home. Cabbage is
packed with compounds that researcher believe an protect us from heart
disease and certain types of cancers. And it is a good source of fiber, as
are brown rice, carrots and whole wheat tortillas.

ChupaNote: this substitutes whole wheat tortillas for spring roll/rice
wrappers. You could use other whole grain wraps, or pre-cooked crepes.

Cuisine:
"Asian"
Source:
"Sugar Solution Cookbook by the editors of Prevention magazine and Ann
Fittante, 2010"
S(Formatted by Chupa Babi):
"Feb 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 347 Calories; 7g Fat (17.5%
calories from fat); 21g Protein; 50g Carbohydrate; 4g Dietary Fiber; 40mg
Cholesterol; 685mg Sodium. Exchanges: 1 Grain(Starch); 2 Lean Meat; 1
Vegetable; 1/2 Fat; 1/2 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 4733 0 0 0 4732

__._,_.___
Recent Activity:
*************************************************************
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Gwyn Grega
Group Owner/Moderator
.

__,_._,___
เขียนโดย ที่ ไม่มีความคิดเห็น:

(Weight-Watchers-Recipes) Parmesan-Proscuitto Cornmeal Triangles - 4 pts ; 30g Carbohydrate; 3g Dietary Fiber

 


* Exported from MasterCook *

Parmesan-Proscuitto Cornmeal Triangles

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 25%) Meat

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup 1% low-fat milk
1 cup water
1 teaspoon minced garlic
1/4 teaspoon dried thyme
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 cup fine cornmeal
2 ounces thinly sliced prosciutto -- chopped
3 tablespoons chopped fresh parsley
4 tablespoons grated Parmesan cheese
1 teaspoon olive oil

Coat an 8-inch square baking pan with baking spray.

In a medium saucepan over medium-high heat, combine the milk, water,
garlic, thyme, salt, and pepper. Bring to a boil and gradually whisk in
the cornmeal, stirring constantly. Reduce the heat to low, cover, and
cook, stirring occasionally, for 5 minutes, or until thick. Remove from
the heat and stir in the prosciutto, parsley and 3 tablespoons of the
cheese. Spread into the bottom of the prepared pan. Press plastic wrap
onto the surface and chill for 4 hours.

Preheat the broiler. Coat a baking sheet with cooking spray.

Remove the cornmeal, or polenta, mixture from the refrigerator and turn
out onto a cutting board. Cut into 4 equal triangles. Transfer to the
prepared baking sheet and brush with the oil. Sprinkle with the remaining
cheese. Broil 4-inches from the heat for 3 to 4-inches from the heat for 3
to 4 minutes, or until golden and hot. Serve immediately.

Make ahead by preparing the recipe up to the point of cutting into wedges.
Refrigerate for up to 2 days, then follow the recipe as directed.

Makes 4 servings

AuthorNote: This scrumptious side dish completes your meals with a healthy
serving of complex carbohydrates. Make a batch on the weekend and your
midweek meal will come together in no time flat.

ChupaNote: this makes a great starter, cut into 2-inch squares instead of
4 wedges. Its also lovely with cornedbeef, white cheddar and dill weed
instead of parsley. Any little bits of leftover meat can be used, and the
Parmesan switched out for other cheese, the parsley replaced with other
herbs.

Cuisine:
"Italian"
Source:
"Sugar Solution Cookbook by the editors of Prevention magazine and Ann
Fittante, 2010"
S(Formatted by Chupa Babi):
"Feb 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 215 Calories; 5g Fat (21.5%
calories from fat); 11g Protein; 30g Carbohydrate; 3g Dietary Fiber; 16mg
Cholesterol; 644mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 0
Vegetable; 1/2 Non-Fat Milk; 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 435 4633 0 0 0

__._,_.___
Recent Activity:
*************************************************************
As for me and my house, we will serve the Lord! Joshua 24:15

Gwyn Grega
Group Owner/Moderator
.

__,_._,___
เขียนโดย ที่ ไม่มีความคิดเห็น:

(Weight-Watchers-Recipes) - 3 pts; 25g Carbohydrate; trace Dietary Fiber

 

NOT PointsPlus
* Exported from MasterCook *

Tropical Brown Rice Pudding

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 20%) Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 cups water
1 tablespoon grated lemon peel
1/4 teaspoon salt
1/2 cup brown rice
3 cups 2% low-fat milk
1 tablespoon vanilla extract
3 tablespoons packed brown sugar
To serve: -- chopped mango or papaya (optional)
To serve: -- 1/4 cup shredded coconut (optional)

In a large saucepan, combine the water, 1 1/2 teaspoons of the lemon peel,
and the salt. Bring to a boil and add the rice. Reduce the heat and
simmer, covered, for 40 minutes, or until the rice is tender and most of
the water is absorbed.

Stir in the milk, vanilla, sugar, and the remaining lemon peel. Bring to a
boil. Reduce the heat to low and simmer for 40 to 45 minutes, stirring
frequently to prevent sticking, especially toward the end of the cooking
time, until the pudding thickens and the rice is very tender. (It will
thicken more on standing.) Pour the pudding into a bowl and let cool to
room temperature, stirring occasionally. Cover with plastic wrap and
refrigerate 4 hours (or overnight) until chilled.

To serve, spoon the pudding into 6 individual serving dishes. Top with the
mango or papaya, if using, and coconut, if using.

Makes 6 servings
Prep time: 20 mins
Cook time: 1 hour 20 mins
Chill time: 4 hours or overnight

AuthorNote: You'll love this dessert's unique coupling of nutty and sweet
flavors. We've used brown rice so you get even more nutritious fiber.

Source:
"Sugar Solution Cookbook by the editors of Prevention magazine and Ann
Fittante, 2010"
S(Formatted by Chupa Babi):
"March 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 151 Calories; 3g Fat (16.9%
calories from fat); 5g Protein; 25g Carbohydrate; trace Dietary Fiber; 9mg
Cholesterol; 155mg Sodium. Exchanges: 1 Grain(Starch); 0 Fruit; 1/2
Non-Fat Milk; 1/2 Fat; 1/2 Other Carbohydrates.

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

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Recent Activity:
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As for me and my house, we will serve the Lord! Joshua 24:15

Gwyn Grega
Group Owner/Moderator
.

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(Weight-Watchers-Recipes) Tangy Lentils Vinaigrette - 5 pts ;35g Carbohydrate; 17g Dietary Fiber

 


* Exported from MasterCook *

Tangy Lentils Vinaigrette - 5 pts

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 25%) Vegan
WW

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 medium onion -- root end trimmed, but intact
3 garlic cloves
1 bay leaf
4 cups water
1 cup brown lentils -- picked over
1/2 cup finely chopped red onion
1/2 cup chopped carrots
1/2 cup chopped celery
1/2 cup chopped red bell pepper
1/4 cup chopped fresh basil
1 tablespoon capers
3 tablespoons balsamic vinegar
2 tablespoons olive oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

In a large saucepan, combine the onion, garlic, and bay leaf with the
water. Bring the water to a boil over medium-high heat. Add the lentils,
reduce the heat to medium, and simmer for 18 to 20 minutes, or until
tender. Drain the lentils and discard the onion, garlic, and bay leaf.

Transfer the lentils to a large bowl and stir in the red onion, carrots,
celery, bell pepper, basil, and capers, tossing well to combine. Add the
vinegar, oil, salt, and pepper. Mix well and serve at room temperature or
chill to serve cold later.

Makes 4 servings

AuthorNote: Lentils are a versatile food, high in protein and easy to
prepare and add to many dishes. Seventeen grams of fiber have never tasted
so delicious!

Description:
"5 pts NOT PointsPlus"
Source:
"Sugar Solution Cookbook by the editors of Prevention magazine and Ann
Fittante, 2010"
S(Formatted by Chupa Babi):
"March 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 256 Calories; 7g Fat (24.9%
calories from fat); 15g Protein; 35g Carbohydrate; 17g Dietary Fiber; 0mg
Cholesterol; 318mg Sodium. Exchanges: 2 Grain(Starch); 1 Lean Meat; 1 1/2
Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 903920 0 0 0 0 0 0 0 0 0 0

__._,_.___
Recent Activity:
*************************************************************
As for me and my house, we will serve the Lord! Joshua 24:15

Gwyn Grega
Group Owner/Moderator
MARKETPLACE

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