(Weight-Watchers-Recipes) Japanese Seven Spice Mix - Shichimi-Togarashi - 3g Carbohydrate; 1g Dietary Fiber

 

* Exported from MasterCook *

Japanese Seven Spice Mix - Shichimi-Togarashi

Recipe By :
Serving Size : 7 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon Dried hot chiles -- (japanese chile or cayenne)
1 tablespoon Sansho -- (aka szechuan peppercorns)
1 tablespoon Hemp seed
1 tablespoon Sesame seed
1 tablespoon Poppy seed
1 tablespoon Dried orange peel
1 tablespoon Roasted nori

Grind together equal parts. Store in a glass jar, in a cool, dark place.

Makes 7 one-tablespoon servings.

ChupaNote: I prefer dried tangerine or clementine peel.

AuthorNote: Hemp seed (which can be legally sold in the US if it is treated so it can't grow) is probably hard to find, but here's a guide to making your own Shichimi togarashi.

Cuisine:
"Asian"
Source:
"Fat-Free Recipe Archive"
S(Formatted by Chupa Babi):
"April 2011"
Yield:
"7 tablespoons"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 30 Calories; 2g Fat (51.5% calories from fat); 1g Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 8mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat.

Nutr. Assoc. : 0 0 1357 1357 1156 1009 4879

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(Weight-Watchers-Recipes) Homemade Vegan Worcestershire Sauce - 2g Carbohydrate; trace Dietary Fiber

 

* Exported from MasterCook *

Homemade Vegan Worcestershire Sauce

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs LowFat (Less than 5%)
Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup apple cider vinegar
2 tablespoons soy sauce
2 tablespoons water
1 tablespoon brown sugar
1/4 teaspoon ground ginger
1/4 teaspoon dry mustard
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
1/8 teaspoon cinnamon
1/8 teaspoon pepper

Place all ingredients in a medium saucepan and stir thoroughly. Bring to a boil, stirring constantly. Simmer 1 minute. Cool.
Store in the refrigerator.

Makes about 3/4 cup (12 one-tablespoon servings)

Source:
"CooksRecipes dot com"
S(Formatted by Chupa Babi):
"April 2011"
Yield:
"3/4 cup"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 7 Calories; trace Fat (1.8% calories from fat); trace Protein; 2g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 172mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates.

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

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(Weight-Watchers-Recipes) HeartSmart Balsamic and Honey Roasted Broccoli and Cauliflower - 2 pts; 8g Carbohydrate; 2g Dietary Fiber

 

* Exported from MasterCook *

HeartSmart Balsamic and Honey Roasted Broccoli and Cauliflower - 2 pts

Recipe By :Darlene Zimmerman, MS, RD, for Heart Smart
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 cups broccoli florets -- cut into bite-size pieces
3 cups cauliflower florets -- cut into bite-size pieces
2 tablespoons olive oil
1 tablespoon honey
1 tablespoon balsamic vinegar
1 teaspoon Dijon mustard
1/4 teaspoon salt
1/8 teaspoon ground black pepper
To cook: -- Parchment paper or nonstick cooking spray

Preheat oven to 450 degrees.

In a large bowl combine the broccoli and cauliflower. In a jar with a tight-fitting lid, combine the oil, honey, balsamic vinegar, mustard, salt and black pepper; shake well. Pour dressing over the vegetables and toss to coat.

Line a large jelly roll pan with parchment paper or spray with nonstick cooking spray.

Spread the vegetables onto the pan. Bake until tender, 15 to 20 minutes.

Serves: 6; Serving size is about 2/3 cup.
Preparation time: 15 minutes
Total time: 30 minutes

Per serving (2/3 cup) 81 calories (56% from fat), 5 grams fat (1 gram sat. fat, 0 grams trans fat), 9 grams carbohydrates, 2 grams protein, 131 mg sodium, 0 mg cholesterol, 33 mg calcium, 2 grams fiber.
Food exchanges: 1 vegetable, 1 fat.

Description:
"2 pts; NOT PointsPlus"
Source:
"Detroit Free Press"
S(Formatted by Chupa Babi):
"April 2011"
Yield:
"4 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 75 Calories; 5g Fat (52.3% calories from fat); 2g Protein; 8g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 124mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates.

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

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(Weight-Watchers-Recipes) Caribbean Black-Eyed Pea Patties with Garlic Pepper Salsa - 4 pts

 

                     
* Exported from MasterCook *

        Caribbean Black-Eyed Pea Patties with Garlic Pepper Salsa

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

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3                     garlic cloves -- minced
  2                     serrano chiles -- seeded and finely chopped
  2               cans  black-eyed peas -- (16-ounce) rinsed and well drained
     1/3           cup  finely chopped red bell pepper
  6        tablespoons  chopped fresh cilantro -- divided
  1 1/2      teaspoons  ground cumin
     1/2      teaspoon  kosher salt -- divided
  1              large  egg
  1         tablespoon  olive oil -- divided
  2               cups  chopped tomato
  2          teaspoons  fresh lime juice

Combine minced garlic and chiles in a large bowl. Place 1 teaspoon garlic mixture in a small bowl; set aside. Add peas to remaining garlic mixture in large bowl; mash mixture with a potato masher. Stir in bell pepper, 1/4 cup chopped fresh cilantro, cumin, 1/4 teaspoon salt, and egg, stirring until well blended. Divide mixture into 12 equal portions (about 1/4 cup each), shaping each into a 1/2-inch-thick patty.

Heat 1 1/2 teaspoons olive oil in a large nonstick skillet over medium-high heat. Add 6 patties; cook 4 minutes on each side or until browned. Repeat procedure with the remaining 1 1/2 teaspoons olive oil and 6 patties.

Add remaining 2 tablespoons chopped fresh cilantro, remaining 1/4 teaspoon salt, chopped tomato, and fresh lime juice to the reserved garlic mixture in bowl; stir well. Serve with patties.

Yield:  6 servings (serving size: 2 patties and 1/3 cup salsa)

CALORIES 119 (29% from fat); FAT 3.9g (sat 0.7g,mono 2g,poly 0.7g); IRON 1.5mg; CHOLESTEROL 35mg; CALCIUM 37mg; CARBOHYDRATE 16g; SODIUM 435mg; PROTEIN 6.1g; FIBER 4.1g

Black-eyed peas were introduced in the Caribbean by African slaves. Somewhat drier than other legumes, they are ivory-gray in color with a black "eye" at the inner curve. They go by many names, including gungo and pigeon peas. These patties can be shaped an hour in advance; cover and refrigerate.

Cuisine:
  "Caribbean"
Source:
  "Cooking Light, OCTOBER 2007"
S(Formatted by Chupa Babi):
  "April 2011"
Yield:
  "12 patties 2 c salsa"
                                    - - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 240 Calories; 4g Fat (14.9% calories from fat); 15g Protein; 38g Carbohydrate; 7g Dietary Fiber; 35mg Cholesterol; 185mg Sodium.  Exchanges: 2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat.

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

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(Weight-Watchers-Recipes) Beaches Artichoke Relish - 1 pt

 

* Exported from MasterCook *

Beaches Artichoke Relish - 1 pt

Recipe By :Chef Mike Barrett, Beaches Restaurany
Serving Size : 4 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs LowFat (Less than 5%)
Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
15 ounces canned Artichoke Quarters -- (1 can) rinsed and rough chopped ½" dice
1 Fresh Tomato -- diced
1 teaspoon Lemon Juice -- fresh squeezed and seeded
1 tablespoon Balsamic Vinegar
4 ounces Chopped capers
Kosher Salt -- to taste
1 ounce Red onion -- small diced
4 large Fresh Basil leaves -- sliced into thin strips 1/32"

Mix and let sit 20 mins before servings.

Serves 4 as a starter

ChupaNote: serve with pita chips or endive leaves as a starter. Or turn this into an entree for 2 by serving over brown basmati or orzo, and tossing with 1 cup mixed herbs (parsley, cilantro, mint, etc), 1/4 cup feta crumbles, and some minced Kalamata olives.

Cuisine:
"Mediterranean"
Source:
"Portland Cooks' Episode 107, 2-15-09"
S(Formatted by Chupa Babi):
"April 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 58 Calories; trace Fat (2.0% calories from fat); 3g Protein; 9g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 889mg Sodium. Exchanges: 1 1/2 Vegetable; 0 Fruit; 1/2 Other Carbohydrates.

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

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(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

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