วันจันทร์ที่ 14 มีนาคม พ.ศ. 2554

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

Gwyn Grega
Group Owner/Moderator
MARKETPLACE

Stay on top of your group activity without leaving the page you're on - Get the Yahoo! Toolbar now.

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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:
*************************************************************
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) 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

__._,_.___
Recent Activity:
*************************************************************
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

Stay on top of your group activity without leaving the page you're on - Get the Yahoo! Toolbar now.

Find useful articles and helpful tips on living with Fibromyalgia. Visit the Fibromyalgia Zone today!

.

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(Weight-Watchers-Recipes) Soba Noodles with Peanut Sauce - 4 pts; 33g Carbohydrate; 3g Dietary Fiber

 

NOT PointsPlus
* Exported from MasterCook *

Soba Noodles with Peanut Sauce

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 tablespoons peanut butter
2 tablespoons water
1 tablespoon honey
1 tablespoon rice vinegar
1 tablespoon reduced-sodium soy sauce
1 teaspoon grated fresh ginger
1 teaspoon sesame oil
1/8 teaspoon crushed red pepper flakes
4 ounces soba noodles -- or whole wheat noodles
2 carrots -- cut into matchsticks
2 scallions -- chopped

In a small saucepan over medium-high heat, combine the peanut butter,
water, honey, vinegar, soy sauce, ginger, oil, and pepper flakes. Bring to
a boil and cook, stirring constantly, for 1 minute. Set aside and keep
warm.

Bring a pot of water to a boil. Add the noodles and return to a boil. Cook
the noodles for 4 minutes, then stir in the carrots. Cook for 2 minutes
longer, or until the carrots are crisp tender. Drain the noodles and
transfer to a large bowl. Toss with the scallions and peanut sauce. Serve
immediately.

Makes 4 servings

AuthorNote: Americans eat 700 million pounds of peanut butter every year.
Maybe that's because the thick and satisfying snack, packed with protein
and monosaturated fat, can actually help you slim down.

Cuisine:
"Asian"
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): 214 Calories; 8g Fat (29.6%
calories from fat); 8g Protein; 33g Carbohydrate; 3g Dietary Fiber; 0mg
Cholesterol; 445mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat;
1 Vegetable; 1 Fat; 1/2 Other Carbohydrates.

Nutr. Assoc. : 0 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

Get great advice about dogs and cats. Visit the Dog & Cat Answers Center.

Stay on top of your group activity without leaving the page you're on - Get the Yahoo! Toolbar now.

.

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