วันอังคารที่ 26 กุมภาพันธ์ พ.ศ. 2556

(Weight-Watchers-Recipes) SC Portuguese Kale and Sausage Soup - 9 pts plus; 21g Carbohydrate; 3g Dietary Fiber

 

                     
* Exported from MasterCook *
 
                   SC Portuguese Kale and Sausage Soup
 
Recipe By     :
Serving Size  : 7     Preparation Time :0:00
Categories    : LowerCarbs                      Meat
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2        Tablespoons  extra-virgin olive oil
     1/2         pound  linguica sausage -- or Spanish chorizo (not Mexican) sausage
  1             medium  onion -- finely chopped
  1                     garlic clove -- minced
  1 1/2         pounds  kale -- tough ends trimmed & thinly sliced
  8               cups  chicken broth
  4             medium  Yukon Gold potato -- scrub & cut into 1/2-inch pieces
                        salt
                        freshly ground black pepper
 
In a large skillet, heat the olive oil over medium heat and cook the
sausage, pricking the skin with the tip of a sharp knife to release some
of the fat. When the sausage is browned, transfer it to the insert of a 5
to 7-quart slow cooker. Add the onion and garlic, and saute for 3 minutes,
or until the onion begins to soften. Add the kale to the skillet and stir
with garlic, onion, and oil to coat. Transfer the contents of the skillet
to the slow cooker insert, and stir in the broth and potatoes. Cover the
slow cooker, and cook on high for 3 hours, or on low for 6 hours.
 
Skim the excess fat off the surface of the soup, season with salt and
pepper, and serve.
 
Makes 6 to 8 servings
 
AuthorNote: This traditional Portuguese soup, called 'caldo vere', is
found in Portuguese enclaves here in San Diego and in Portuguese
communities throughout the United States where their heritage and cuisine
continue to be celebrated. The soup is spicy stick-to-your-ribs fare that
will be welcomed by everyone in your household who comes in from the cold.
Linguica and chorizo sausage can be found in many supermarkets, but if you
can't find either one, a garlicky smoked pork sausage will work.
 
Cuisine:
  "Iberian"
Source:
  "Mediterranean Slow Cooker Cookbook by Diane Phillips, 2012"
S(Formatted by Chupa Babi):
  "Feb 2013"
                                    - - - - - - - - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 321 Calories; 19g Fat (51.4%
calories from fat); 18g Protein; 21g Carbohydrate; 3g Dietary Fiber; 29mg
Cholesterol; 1318mg Sodium.  Exchanges: 1 1/2 Lean Meat; 2 Vegetable; 2
1/2 Fat.
 
 
Nutr. Assoc. : 0 900380 0 0 0 0 0 0 0

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(Weight-Watchers-Recipes) Full Meal Clam Chowder - 9 pts plus

 

                     
* Exported from MasterCook *
 
                          Full Meal Clam Chowder
 
Recipe By     :
Serving Size  : 3     Preparation Time :0:00
Categories    : Meat                            Seafood
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4             slices  bacon -- cut up before cooking
  1                     green onion -- sliced thin
  8             ounces  creamed corn -- (1 can)
  1                can  cream of mushroom soup
  1 1/2           cups  milk -- or fill the mushroom soup can with milk
  1                     potato -- cut into 1/2-inch dice
  6             ounces  minced clams -- and juice (1 can)
 
In a saucepan, on medium heat, cook bacon till alomost crisp. Add onion.
Cook 1 more minutes. Carefully drain grease into an old can. (Discard
grease later when solidified.)
 
In the same pan, add rest of ingredients. Bring to a boil. Reduce heat to
low. Cover. Cook, stirring often, till potoatoes are done (approximately
15 minutes).
 
Makes 2 to 4 servings
 
ChupaNote: I added a handful of minced parsley. I also added 1 small red
onion, minced, instead of the green onion to the bacon; sprinkled the
green onion on the soup bowls when serving.
 
Source:
  "Starving Students Cookbook by Dede Hall, 1994"
S(Formatted by Chupa Babi):
  "Feb 2013"
                                    - - - - - - - - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 339 Calories; 13g Fat (33.3%
calories from fat); 24g Protein; 33g Carbohydrate; 2g Dietary Fiber; 63mg
Cholesterol; 821mg Sodium.  Exchanges: 1 1/2 Grain(Starch); 2 1/2 Lean
Meat; 0 Vegetable; 1/2 Non-Fat Milk; 2 Fat; 0 Other Carbohydrates.
 
 
Nutr. Assoc. : 0 0 0 0 0 0 0

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วันอาทิตย์ที่ 24 กุมภาพันธ์ พ.ศ. 2556

(Weight-Watchers-Recipes) Curried Baked Chicken - 4 pts plus

 

Served this with coconut pistachio pilaf and braised baby bok choy. So easy & so tasty!
 
                     
* Exported from MasterCook *
 
                          Curried Baked Chicken
 
Recipe By     :
Serving Size  : 2     Preparation Time :0:00
Categories    :
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4                     chicken parts -- breasts, legs, as preferred
     1/4           cup  honey
  2          teaspoons  mustard
  2        Tablespoons  soy sauce
     1/2      teaspoon  curry powder -- mild, sweet or hot, to taste
 
Preheat oven to 350F.
 
Mix together in a pie pan to make sauce: honey, mustard, soy sauce, curry
powder.
 
Wash chicken and pat dry with paper toweling. Dip chicken in sauce to coat
well. Place on-lined broiler pan.
 
Bake on uncovered in 350F oven for 30 mins. Turn chicken pieces and bake
15 to 20 mins more, or until juices run clear and chicken is tender.
 
Serves 2
 
AuthorNote: stick a couple of potatoes in the oven to bake as the chicken
cooks.
 
Source:
  "Starving Students Cookbook by Dede Hall, 1994"
S(Formatted by Chupa Babi):
  "Feb 2013"
                                    - - - - - - - - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 144 Calories; trace Fat (1.8%
calories from fat); 1g Protein; 37g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 1093mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2
Vegetable; 0 Fat; 2 1/2 Other Carbohydrates.
 
 
Nutr. Assoc. : 0 0 0 0 0

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(Weight-Watchers-Recipes) Chicken and Sweet Corn Soup - Chinese; 5 pts plus; 20g Carbohydrate; 1g Dietary Fiber

 

 Loved the simplity of this recipe. Ending up adding generous handuls of chopped baby bok choy to each bowl before pouring in the soup. Nice.
                   
* Exported from MasterCook *
 
                  Chicken and Sweet Corn Soup - Chinese
 
Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : Fowl/Poultry                    LowCal (Less than 300 cals)
                LowerCarbs                      LowFat (Less than 20%)
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  6               cups  chicken stock
  14            ounces  creamed corn -- to 16 oz
  1                     boneless skinless chicken breast -- cut into 1/2-inch dice
     1/2      teaspoon  sesame oil
     1/2    tablespoon  salt
     1/4      teaspoon  ground white pepper
  1              large  egg -- beaten
 
Bring the chicken stock to a boil in a medium pot. Reduce the heat to a
simmer and stir in the creamed corn. Add the chicken and cook for about 5
minutes, until the chicken turns white and is cooked through.
 
Add the sesame oil, then add the salt and white pepper. Taste and adjust
the seasoning, if necessary. Slowly pour the egg into the soup in a steady
stream while continuously stirring with a long spoon or chopstick. The egg
should cook immediately and look like long yellowish-white strands. Turn
off the heat after you see the strands, so the egg doesn't overcook. Ladle
the soup into individual bowls and serve.
 
 
Serves 4 as a starter, or 2 as a main course
 
AuthorNote: The natural creaminess of corn creates the velvety texture of
this soup. The soup is heartier than it seems and takes only 15 to 20
minutes to both prepare and  cook. This soup is also a good way to use up
leftover roast chicken, just shred the leftovers (you will need about 2
cups of shredded chicken), and boil the chicken in the soup for 1 to 2
minutes instead of 5.
 
Cuisine:
  "Asian"
Source:
  "Chinese Takeout Cookbook: Quick and Easy Dishes to Prepare at Home by
  Diana Kuan, 2012"
S(Formatted by Chupa Babi):
  "Feb 2013"
                                    - - - - - - - - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 193 Calories; 3g Fat (16.2%
calories from fat); 18g Protein; 20g Carbohydrate; 1g Dietary Fiber; 87mg
Cholesterol; 4359mg Sodium.  Exchanges: 1 Grain(Starch); 2 Lean Meat; 0
Fat.
 
 
Nutr. Assoc. : 0 0 0 0 0 0 0

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(Weight-Watchers-Recipes) Whole-Wheat Drop Biscuits - Vegan; 2 pts plus ;19.4g carbs; 2.6g fiber

 

                     
* Exported from MasterCook *
 
                    Whole-Wheat Drop Biscuits - Vegan
 
Recipe By     :
Serving Size  : 5     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 5%)           Vegan
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  white whole wheat flour
  1           teaspoon  baking powder
  1              pinch  salt
     1/4           cup  unsweetened apple sauce
     1/4           cup  nondairy milk
 
Preheat oven to 425F.
 
Grease a cookie sheet or line with parchment paper and set aside.
 
In a large mixing bowl, combine flour, baking powder, and salt, and whisk
to combine.
 
Add applesauce and stir until the batter is lumpy with several small and
medium chunks of dough. A light flour dusting is okay but make sure there
are no pockets of flour on the bottom or sides of the mixing bowl. Also be
careful not to overstir - those lumps are important.
 
Add nondairy milk, stirring until a wet, thick, doughy batter forms.
 
Drop 5 spoonfuls on your cookie sheet, leaving a few inches between each
so they can spread. For round biscuits, use clean fingers to smooth out
each drop into a circular shape.
 
Bake for 7 to 10 mintues, or until the edges turn golden.
 
Makes 5 biscuits
 
Per serving: 93 cals (4% fat); 0.4g fat; 19.4g carbs; 2.6g fiber; 2.5g
sugar; 3.6g protein.
 
Source:
  "Everyday Happy Herbivore: Over 175 Quick-and-Easy Fat-Free and
  Low-Fat Vegan Recipes by Lindsay S. Nixon, 2012"
S(Formatted by Chupa Babi):
  "Jan 2013"
                                    - - - - - - - - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 91 Calories; 1g Fat (6.3% calories
from fat); 4g Protein; 19g Carbohydrate; 3g Dietary Fiber; 0mg
Cholesterol; 127mg Sodium.  Exchanges: 1 Grain(Starch); 0 Lean Meat; 0
Fruit; 0 Fat; 0 Other Carbohydrates.
 
 
Nutr. Assoc. : 0 0 0 0 5062

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(Weight-Watchers-Recipes) White Bean Gravy - vegan (1 cup per serving); 4 pts plus; 29.4g carbs; 6g fiber

 

Best gravy ever! You can replace the Cajun seasoning with herbes de Provence, poultry seasoning, garam masala; whatever complements what you are serving the gravy upon. This gravy also makes a great soup base, add leftover veggies, pasta, rice, greens, whatever and thin with a little vegetable broth.
                     
* Exported from MasterCook *
 
                         White Bean Gravy - Vegan
 
Recipe By     :
Serving Size  : 2     Preparation Time :0:00
Categories    : Condiment                       LowCal (Less than 300 cals)
                LowerCarbs                      LowFat (Less than 25%)
                Vegan
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  15            ounces  navy beans -- (1 can) rinsed and drained
     1/4           cup  vegetable broth
  2        Tablespoons  nutritional yeast
     1/2      teaspoon  onion powder -- granulated
     1/2      teaspoon  garlic powder -- granulated
     1/4      teaspoon  Cajun seasoning
     1/4      teaspoon  black pepper
 
Combine everything in a blender and puree until silky smooth, adding more
broth as necessary to achieve the desired consistency. You don't want to
thin it out too much; it should be creamy and gravy-thick.
 
Transfer to a pot and gently heat over low heat until thoroughly warm.
 
Taste, adding more pepper, or salt, as desired.
 
Serves 2 (makes about 2 cups)
 
Chef's Note: For a little kick add another 1/4 teaspoon of Cajun
Seasoning, and for a bit of a cheesy flavor add more nutritional yeast.
 
Any white bean, including butter bean and cannellini can be substituted
for the navy beans in the gravy.
 
Nutrition per servings: 169 cals; 0.4g fat; 29.4g carbs; 6g fiber; 3.8g
sugars; 11.1g protein.
 
AuthorNote: I really love this gravy - so much that I often eat it as a
soup! (Ooops!) You can round out this home-style meal with Tempeh Sausage
Crumbles.
 
Source:
  "Everyday Happy Herbivore: Over 175 Quick-and-Easy Fat-Free and
  Low-Fat Vegan Recipes by Lindsay S. Nixon, 2012"
S(Formatted by Chupa Babi):
  "Jan 2013"
Yield:
  "2 cups"
                                    - - - - - - - - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 740 Calories; 3g Fat (3.9% calories
from fat); 49g Protein; 134g Carbohydrate; 53g Dietary Fiber; trace
Cholesterol; 261mg Sodium.  Exchanges: 9 Grain(Starch); 3 Lean Meat; 0
Fat; 0 Other Carbohydrates.
 
 
Nutr. Assoc. : 0 0 0 0 0 0 0

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(Weight-Watchers-Recipes) Vegan Teriyaki Sauce - 0 pts plus; 2g Carbohydrate; trace Dietary Fiber

 

Stevia or agave maybe replaced for the brown sugar.  
                   
* Exported from MasterCook *
 
                          Teriyaki Sauce - Vegan
 
Recipe By     :
Serving Size  : 10    Preparation Time :0:00
Categories    : Condiment                       LowCal (Less than 300 cals)
                LowerCarbs                      Vegan
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  water
     1/4           cup  low-sodium soy sauce
  1         Tablespoon  cornstarch
     1/2      teaspoon  ground ginger
     1/4      teaspoon  garlic powder -- granulated
  3          teaspoons  light brown sugar
  1               dash  red pepper flakes -- (optional)
 
In a small saucepan, whisk all ingredients together until well combined.
 
Bring to a boil and, once boiling, turn off heat and move pot away from
the heat.
 
Whisk again, and taste. If you prefer a stronger flavor (I do), add
another tablespoon of low-sodium soy sauce.
 
Makes 1 1/4 cups (10 one-tablespoon servings)
 
Per serving (2 Tablespoons): 10 cals; 0g fat; 2.3g carbs; 0g fiber; 1.0g
sugar; 0.4g protein.
 
Chef's Note: Tamari may be substituted for the low-sodium sauce to make
this teriyaki gluten-free. Agave nectar may also be used in place of the
sugar.
 
AuthorNote: Traditionally, teriyaki sauce is made from soy sauce, mirin or
sake, and sugar, but I like my teriyaki al little more complex, with a dab
of ginger, garlic, and heat. This is my basic teriyaki template, which I
vary to make marinades or stir-fries. You can add and subtract to it to
make your own personalized teriyaki sauce or marinade; for example add a
little orange marmalade (2 Tablespoons), pineapple juice, or more sugar
for a sweeter teriyaki.
 
Cuisine:
  "Asian"
Source:
  "Everyday Happy Herbivore: Over 175 Quick-and-Easy Fat-Free and
  Low-Fat Vegan Recipes by Lindsay S. Nixon, 2012"
S(Formatted by Chupa Babi):
  "Jan 2013"
Yield:
  "1 1/4 cups"
                                    - - - - - - - - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 11 Calories; trace Fat (0.9%
calories from fat); trace Protein; 2g Carbohydrate; trace Dietary Fiber;
0mg Cholesterol; 241mg Sodium.  Exchanges: 0 Grain(Starch); 0 Vegetable; 0
Fat; 0 Other Carbohydrates.
 
 
Nutr. Assoc. : 0 0 0 0 0 0 0

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วันเสาร์ที่ 23 กุมภาพันธ์ พ.ศ. 2556

(Weight-Watchers-Recipes) Tofu and Spinach Soup - Chinese - 3 pts plus; 4g Carbohydrate; 2g Dietary Fiber

 

                     
* Exported from MasterCook *
                     Tofu and Spinach Soup - Chinese
Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  6               cups  stock -- chik'n or veg
  2          teaspoons  grated fresh ginger
  2                     scallions -- white and green parts separated, thinly sliced
  1              pound  tofu -- (1 block) silken or soft, drained, rinsed and cut into 1-inch cubes
  4             ounces  fresh spinach -- cleaned and trimmed
                        salt & freshly ground white pepper
  2          teaspoons  sesame oil
 
 
Bring the chicken or vegetable stock to a boil in a medium pot. Add the
ginger,scallions whites, and tofu and cover with a lid. Simmer for 2 to 3
minutes, or until the tofu is heated through.
Add the spinach, stirring gently to avoid breaking up the tofu. Season to
taste with the salt and white pepper. Simmer for about another minute,
until the spinach is wilted but not over cooked.
Remove the soup from the heat, toss in the scallion greens, and drizzle
oil on top. Ladle the soup into individual bowls and serve hot.
 
Serves 4 as a starter
 
AuthorNote: This light, healthy soup pairs well with any main dish. The
number of ingredients is minimal, which is why it is important to use
good-quality stock, preferably homemade.
 
Cuisine:
  "Asian"
Source:
  "Chinese Takeout Cookbook: Quick and Easy Dishes to Prepare at Home by
  Diana Kuan, 2012"
S(Formatted by Chupa Babi):
  "Feb 2013"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 116 Calories; 8g Fat (55.7%
calories from fat); 10g Protein; 4g Carbohydrate; 2g Dietary Fiber; 0mg
Cholesterol; 32mg Sodium.  Exchanges: 1 Lean Meat; 1/2 Vegetable; 1 Fat; 0
Other Carbohydrates.

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

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(Weight-Watchers-Recipes) Chinese Red-Cooked Collard - 3 pts plus; 21g Carbohydrate; 9g Dietary Fiber

 

                     
* Exported from MasterCook *
                           Red-Cooked Collards
Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 10%)          Vegan
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  dark soy sauce -- or tamari
  1                cup  water
     1/2           cup  dry sherry
                        fresh ginger root -- several nickel-sized pieces, peeled
  4                     garlic cloves -- or 5 cloves
  1         Tablespoon  sugar
                        star anise -- several pieces
  2             pounds  collard greens
 
 
Combine first 7 ingredients in a large pot and bring to a boil. Continue
to boil while you prepare the collards. After washing the greens, trim
them of their larger stems and chop coarsely. Place in the cooking liquid
and adjust heat to maintain a gentle boil. Cook until the greens are
tender and most of the liquid is gone, about 10 to 15 minutes. Serve over
rice as a main course or as a side dish.
Other Greens to Use: Broccoli raab, any of the thick-stemmed cabbages, or
kale.
 
Makes 4 main dish servings or 8 smaller servings
AuthorNote: A traditional Chinese cooking technique that is usually used
for meats but is excellent with the tougher greens.
 
Cuisine:
  "Asian"
Source:
  "Leafy Greens: An A-to-Z guide to 30 types of greens plus more that
  120 delicious recipes by Mark Bittman, 2012, 1995"
S(Formatted by Chupa Babi):
  "Feb 2013"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 162 Calories; 1g Fat (6.2% calories
from fat); 13g Protein; 21g Carbohydrate; 9g Dietary Fiber; 0mg
Cholesterol; 4073mg Sodium.  Exchanges: 1/2 Lean Meat; 4 Vegetable; 0
Other Carbohydrates.

Nutr. Assoc. : 1476 0 0 0 0 0 0 0

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วันศุกร์ที่ 22 กุมภาพันธ์ พ.ศ. 2556

(Weight-Watchers-Recipes) Vegan Taco Sauce: 0 pts plus; 0 .7g carbs; 0g fiber

 

* Exported from MasterCook * Taco Sauce - VeganRecipe By :Serving Size : 5 Preparation Time :0:00Categories : Condiment LowCal (Less than 300 cals) LowerCarbs LowFat (Less than 25%) Vegan Amount Measure Ingredient -- Preparation Method-------- ------------ -------------------------------- 1/4 cup tomato sauce 1/3 cup water 1 teaspoon chili powder 1/2 teaspoon cumin 1/2 teaspoon oregano salt & freshly ground pepper -- to taste hot sauce -- to taste 1 teaspoon ketchup -- (optional)Whisk ingredients from tomato sauce through oregano together in a smallsaucepan and cook over low heat for 5 minutes. Taste, adding salt, black pepper, and hot sauce as desired.If the sauce is too acidic, add a
little ketchup.Makes 1/3 cup (5 one-tablespoon servings)Per serving (one tablespoon): 4 cals (23% fat cals); 0.1g fat; 0.7g carbs;0g sugars; 0g fiber; 0.2g protein.AuthorNote: This is my "secret sauce" for tacos and burritos. It reallyadds a little something extra and it's effortless to make.Cuisine: "TexMex"Source: "Everyday Happy Herbivore: Over 175 Quick-and-Easy Fat-Free and Low-Fat Vegan Recipes by Lindsay S. Nixon, 2012"S(Formatted by Chupa Babi): "Jan 2013" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 7 Calories; trace Fat (16.5%calories from fat); trace Protein; 2g Carbohydrate; trace Dietary Fiber;0mg Cholesterol; 92mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0Vegetable; 0 Fat; 0 Other Carbohydrates.Nutr. Assoc. : 0 0 0 0 0 0 0 0

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.

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(Weight-Watchers-Recipes) Spicy Orange Greens - 4 pts plus; 32g carbs; 8.8g fiber

 

* Exported from MasterCook * Spicy Orange GreensRecipe By :Serving Size : 2 Preparation Time :0:00Categories : LowCal (Less than 300 cals) LowerCarbs LowFat (Less than 10%) Vegan Amount Measure Ingredient -- Preparation Method-------- ------------ -------------------------------- 3 ounces soba noodles -- (optional) 1/3 cup water 2 Tablespoons low-sodium soy sauce 2 tablespoons minced fresh ginger 1/4 teaspoon red pepper flakes 1 Tablespoon orange marmalade 4 cups greens -- choppedPrepare noodles, if using, according to package instructions and setaside.Pour water, low-sodium soy sauce, ginger and red pepper flakes into askillet. Turn heat to high and saute ginger until fragrant, about aminute.Whisk in marmalade and then add greens.Reduce heat to medium and using tongs,
flip the greens in the saucepanuntil they are bright green and have softened.Toss the greens together with noodles, if using. Alternatively, toss saucewith cooked broccoli and noodles and serve.Serves 2Per serving: 156 cals (9% fat cals); 1.5g fat; 32g carbs; 8.8g fiber;11.6g sugars; 10.1 protein.Chef's Note: Soba noodles are Japanese noodles made from buckwheat flour.They are thin, somewhat like linguine, which can be substituted.AuthorNote: This slightly spicy orange sauce in this dish is one of myfavorites. You can serve it with any greens you like or have on hand, butcollard greens are favorite to use here. Broccoli florets may also besubstituted. For a complete meal, serve over or tossed with soba noodles.Source: "Everyday Happy Herbivore: Over 175 Quick-and-Easy Fat-Free and Low-Fat Vegan Recipes by Lindsay S. Nixon, 2012"S(Formatted by Chupa Babi): "Jan 2013" - - - - - - - - - - - - -
- - - - - - Per Serving (excluding unknown items): 210 Calories; 1g Fat (2.2% caloriesfrom fat); 10g Protein; 46g Carbohydrate; 5g Dietary Fiber; 0mgCholesterol; 972mg Sodium. Exchanges: 2 Grain(Starch); 1 1/2 Vegetable;1/2 Other Carbohydrates.Nutr. Assoc. : 0 0 0 0 0 0 0

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(Weight-Watchers-Recipes) Slow Cooker Barley Vegetable Stew - 11 pts plus

 

* Exported from MasterCook * Slow Cooker Barley Vegetable StewRecipe By :Serving Size : 6 Preparation Time :0:00Categories : LowCal (Less than 300 cals) LowFat (Less than 10%) Vegan Amount Measure Ingredient -- Preparation Method-------- ------------ -------------------------------- 1 Tablespoon olive oil 1 medium yellow onion -- chopped 2 medium carrots -- thinly sliced 1 celery rib -- sliced 3 garlic cloves -- minced 1 pound red-skinned potatoes -- cut into 1/2-inch dice 1 1/2 cups sliced white mushrooms 3/4 cup pearl barley 14 1/2 ounces canned diced tomatoes -- undrained 2 Tablespoons tomato paste 1 1/2 cups white beans -- cooked or 1 (15.5 oz) can, drained & rinsed 2 teaspoons fresh minced dill weed -- or 1
teaspoon dried 1 teaspoon dried thyme 1/2 teaspoon paprika 2 cups vegetable stock 1/2 cup dry white wine 1 large bay leaf 1/2 teaspoon salt 1/4 teaspoon black pepperPour the oil into a 4-quart slow cooker. Add the onion, carrots, celery,garlic, potatoes, mushrooms, and barley. Stir in the tomatoes with theirjuice, tomato paste, if using, white beans, dill weed, thyme, paprika,stock, and wine. Add the bay leaf, salt, and pepper. (The amount of saltneeded will depend on the saltiness of your stock.)Put the lid on the slow cooker and cook on Low until the vegetables andbarley are tender, about 8 hours. Remove and discard the bay leaf beforeserving. Serve hot.VARIATION: For added flavor (though it means an extra pot to wash),instead of putting all the ingredients directly in the slow cooker, heatthe oil in a large skillet over medium heat. Add the
onion, carrots, andgarlic. Cover and cook until softened, about 5 minutes, then add to thecooker and proceed with the recipe.AuthorNote: Barley is an inexpensive and delicious grain that isespecially good in stews, soups, and salads. It takes well to the slowcooker, too, as evidenced in this hearty and comforting stew made withwhite beans, potatoes, and mushrooms and seasoned with dill and thyme.Source: "Vegan on the Cheap by Robin Robertson, 2010"S(Formatted by Chupa Babi): "Jan 2013" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 451 Calories; 5g Fat (9.0% caloriesfrom fat); 20g Protein; 83g Carbohydrate; 17g Dietary Fiber; 1mgCholesterol; 1029mg Sodium. Exchanges: 5 Grain(Starch); 1 Lean Meat; 11/2 Vegetable; 1 Fat.NOTES : Cooker: 4-quart Time: LOW for 8 hrsNutr. Assoc. : 0 0 0 0 0 926355 4196 0 0 0 0 20057 0 0 0 0 0 0 0

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