วันศุกร์ที่ 12 เมษายน พ.ศ. 2556

(Weight-Watchers-Recipes) Prevention Low-Fat Pesto - 2 pts plus; 4g Carbohydrate; 1g Dietary Fiber

 

                      
* Exported from MasterCook *

                         Prevention Low-Fat Pesto

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

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2 1/4           cups  fresh basil leaves
     1/4           cup  toasted walnuts
     1/4           cup  scallions -- cut into 1" pieces
  2        Tablespoons  lemon juice
  2             cloves  garlic
     1/4      teaspoon  freshly ground black pepper
     3/4           cup  low-fat low-sodium broth -- chik'n or vegetable broth
  3        Tablespoons  grated reduced-fat parmesan cheese

Place the basil in a food processor or blender.
Process until finely chopped. Add the  walnuts, scallions, lemon juice, garlic and pepper.                         Process with on/off pulses until the walnuts are finely chopped.

With the motor running, gradually add the broth and Parmesan, blending until well-mixed. 

Recipe Tips: Pesto  can be frozen in airtight containers for up to 3 months.

Serving Suggestions: Toss this delicious Italian paste with hot pasta or spread on toasted slices of Italian bread. You can use it as a baked-potato topping or stir it into soups at the last minute. 

Alternate: Mixed Herb Pesto: Replace the 2 1/4 cups fresh basil leaves
with 3/4 cup fresh Italian parsley, 3/4 cup fresh dill and 3/4 cup fresh
basil leaves. Or, substitute any available fresh herbs. Just make sure
that amounts stay the same. 

Source:
  "Prevention's The Healthy Cook"
S(Formatted by Chupa Babi):
  "April 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 60 Calories; 5g Fat (63.8% calories
from fat); 2g Protein; 4g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol;
189mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0
Fruit; 1 Fat.

Serving Ideas : 4

Nutr. Assoc. : 0 905471 0 0 0 0 0 0

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(Weight-Watchers-Recipes) Momofuku Ginger Scallion Sauce - 1 pt plus; 1g Carbohydrate; trace Dietary Fiber

 

                      
* Exported from MasterCook *

                      Momofuku Ginger Scallion Sauce

Recipe By     :Adapted from "Momofuku," by David Chang and Peter Meehan (Clarkson Potter, 2009).
Serving Size  : 9     Preparation Time :0:00
Categories    : Condiment                       LowCal (Less than 300 cals)
                LowerCarbs                      Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              bunch  scallions -- (or 2) (white and light-green parts), cut lengthwise or crosswise into thin slices (2 1/2 cups)
     1/2           cup  minced ginger root -- one 4-inch piece peeled and minced
     1/3           cup  grapeseed oil -- or other neutral oil
  1 1/2      teaspoons  usukuchi -- (see footnote), or light soy sauce
     3/4      teaspoon  sherry vinegar
     3/4      teaspoon  kosher salt -- or more to taste

Combine the scallions, ginger, oil, usukuchi (light soy sauce), vinegar
and salt in a medium bowl; mix well to form a chunky sauce. Taste and
adjust the salt, adding more as needed. Use immediately, or cover and
refrigerate for up to 2 days.

Makes 2 1/4 cups

MAKE AHEAD: The sauce can be assembled and used right away, but it tastes
best after 15 to 20 minutes' time, which will allow the flavors to
develop. Or cover and refrigerate for up to 2 days; stir before using. 

42 calories, 4g fat, 0g saturated fat, 0mg cholesterol, 120mg sodium, 1g
carbohydrates, 0g dietary fiber, 0g sugar, 0g protein. 

Usukuchi is a kind of soy sauce that is lighter in color and saltier than
regular soy sauce.

Cuisine:
  "Asian"
Source:
  "Washington Post"
S(Formatted by Chupa Babi):
  "April 2013"
Yield:
  "2 1/4 cups"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 76 Calories; 8g Fat (93.7% calories
from fat); trace Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg
Cholesterol; 213mg Sodium.  Exchanges: 0 Lean Meat; 0 Vegetable; 1 1/2
Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 1397 0 0

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(Weight-Watchers-Recipes) Vietnamese Flavored Fish Sauce - 1 pt plus

 

                      
* Exported from MasterCook *

                      Vietnamese Flavored Fish Sauce

Recipe By     :
Serving Size  : 24    Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 30%)          Seafood

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2           cup  fish sauce
     1/3           cup  sugar
     1/4           cup  distilled white vinegar -- or freshly squeezed lemon juice
  2                     garlic cloves -- minced
  1                     Thai chiles -- or 2 chiles, stemmed and minced

In a small bowl, combine the fish sauce, sugar, vinegar or lemon juice,
and 1/2 cup water and stir until the sugar has dissolved. Add the garlic
and chiles and stir to combine. Use immediately, or refrigerate for up to
1 week if made with vinegar or up to 2 days if made with lemon juice.

Makes 1 1/2 cups (24 one-tablespoon servings)

AuthorNote: On its own, fish sauce is an assertive condiment. But blended
with water, sugar, and an acidic element, it becomes a mellow dipping
sauce, despite the addition of chiles and garlic. This sauce is frequently
served alongside fried items and is also used as a salad dressing.

Cuisine:
  "Asian"
Source:
  "Vietnamese Home Cooking by Charles Phan, 2012"
S(Formatted by Chupa Babi):
  "April 2013"
Yield:
  "1 1/2 cups"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 24 Calories; 1g Fat (27.1% calories
from fat); trace Protein; 4g Carbohydrate; trace Dietary Fiber; 1mg
Cholesterol; trace Sodium.  Exchanges: 0 Vegetable; 0 Fat; 1/2 Other
Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0

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วันเสาร์ที่ 6 เมษายน พ.ศ. 2556

(Weight-Watchers-Recipes) Miso Soup with Sweet Potato Dumplings - 7 pts plus

 

                     
* Exported from MasterCook *
 
                  Miso Soup with Sweet Potato Dumplings
 
Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : LowFat (Less than 25%)          Vegan
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              pound  sweet potatoes
  1         tablespoon  canola oil
  2             cloves  garlic -- chopped
  1                     shallot -- chopped
     1/8      teaspoon  red pepper flakes
     1/2      teaspoon  salt
     1/4      teaspoon  freshly ground black pepper
  4               cups  sliced bok choy
  1                cup  bean sprouts
  1                cup  edamame -- shelled
  12                    wonton wrappers
  3        tablespoons  white miso -- plus more to taste
  2                     scallions -- thinly sliced
 
Heat oven to 375°.
Prick holes in potatoes. Bake on a baking sheet until soft, turning once,
about 1 hour. Cool, then peel and mash.
 
Heat oil in a small skillet over medium heat. Cook garlic and shallot,
stirring, until fragrant, 1 to 2 minutes. Add pepper flakes. Stir garlic
mixture, salt and pepper into potatoes.
 
Place bok choy, sprouts and edamame in a pot with 2 cups water and set
aside.
 
Lay 1 wonton wrapper in palm of hand. Drop a heaping tbsp of potato
mixture in the center and make a fist to gather edges. Repeat with
remaining wrappers and filling.
 
Set dumplings on top of vegetables in pot. Bring to a boil. Cook, covered,
until wrappers are translucent, 3 to 6 minutes.
 
Divide veggies and dumplings among 4 bowls. Add 4 cups water to pot. Bring
to a boil. Remove from heat.
 
Add miso, stirring until it dissolves. Divide among bowls; top with
scallions.
 
Serves 4
 
286 calories per serving; 6 g fat (0.5 g saturated) ; 47.8 g carbs ; 8.3 g
fiber ; 11.5 g protein
 
This spicy soup from Shawn McClain, chef at Green Zebra in Chicago, is
rich in immunity-enhancing vitamin A. Easy prep only adds to the appeal!
 
Cuisine:
  "Asian"
Source:
  "SELF magazine"
S(Formatted by Chupa Babi):
  "April 2013"
                                    - - - - - - - - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 330 Calories; 9g Fat (24.5%
calories from fat); 16g Protein; 49g Carbohydrate; 8g Dietary Fiber; 2mg
Cholesterol; 943mg Sodium.  Exchanges: 3 Grain(Starch); 1 Lean Meat; 1
Vegetable; 1 Fat.
 
 
Nutr. Assoc. : 0 0 0 0 0 0 0 183 0 0 0 0 0

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(Weight-Watchers-Recipes) Barley-Scallion-Pine Nut Casserole - 4 pts plus; 28g Carbohydrate; 6g Dietary Fiber

 

                     
* Exported from MasterCook *
 
                    Barley-Scallion-Pine Nut Casserole
 
Recipe By     :
Serving Size  : 6     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 20%)          Vegan
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  Pearl barley
  2          teaspoons  margarine -- or olive oil
  1             medium  Onion -- chopped
  3                cup  chik'n stock -- hot, low sodium/low-fat
     1/4           cup  Scallions -- finely chopped
     1/3           cup  Finely chopped fresh parsley
  2        Tablespoons  Pine nuts -- toasted
                        Salt -- to taste
                        Freshly ground black pepper -- to taste
 
Preheat oven to 350 degrees F.
 
Rinse barley, drain and set aside.
 
Melt butter in a 1 1/2-quart flameproof casserole dish over medium heat.
Add onions and cook until softened, about 2 minutes. Add barley and
continue cooking, stirring constantly, until the barley is coated with
butter, about 1 minute. Stir in stock and scallions. Mix well.
 
Bring to a boil, cove, [transfer to oven I assume] and bake for 1 hour, or
until barley is tender and liquid is absorbed.
 
Add parsley and pine nuts. Taste and adjust seasonings. Fluff with two
forks and turn out into a warm serving dish.
 
Serves 6.
 
Source:
  "Unknown"
S(Formatted by Chupa Babi):
  "April 2013"
                                    - - - - - - - - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 163 Calories; 3g Fat (17.8%
calories from fat); 4g Protein; 28g Carbohydrate; 6g Dietary Fiber; 0mg
Cholesterol; 89mg Sodium.  Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat;
1/2 Vegetable; 1/2 Fat.
 
 
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

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วันพุธที่ 3 เมษายน พ.ศ. 2556

(Weight-Watchers-Recipes) South American Quinoa Chowder - Chupe de Quinua- 7 pts plus; 26g Carbohydrate; 5g Dietary Fiber

 

                     
* Exported from MasterCook *
 
             South American Quinoa Chowder - Chupe de Quinua
 
Recipe By     :The Art of South American Cooker by Rojas-Lombardi
Serving Size  : 7     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                Veggie
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/4           cups  raw quinoa -- about 8 ounces
  2        Tablespoons  olive oil
  1              large  garlic clove -- peeled and minced
  1                     jalapeno pepper -- seeded and minced
     1/4      teaspoon  ground cumin
     1/8      teaspoon  ground white pepper
  1         Tablespoon  coarse salt
     1/2         pound  potatoes -- peeled and cut in 1/4" dice
  8             ounces  feta -- cut into 1/4-inch dice
     1/2         pound  fresh spinach leaves -- shredded about 1/4-inch thick
  1                     hard boiled egg -- or 2, sliced
 
Rinse the quinoa in a strainer under running cold water. In a saucepan,
combine the rinsed quinoa with 6 cups of cold water and bring to a boil
over high heat, stirring now and then. Lower the heat and simmer for 10
minutes, or until the quinoa is tender. Remove from the heat, pour through
a strainer, and let drain thoroughly. Set aside.
 
In a saucepan, heat the olive oil over low heat. Add the garlic and hot
pepper and saute, stirring, for just a second or two. Do not let the
garlic brown. Add the cumin, pepper, salt, and 5 cups of water and bring
to a boil. Add the cooked quinoa and the diced potatoes and cook over
medium heat for 10 to 15 minutes, or until the potatoes are done.
 
Stir in the cheese and continue to cook for a few seconds, then fold in
the shredded spinach leaves. Correct the seasoning with salt to taste and
serve hot, garnished with slices of hard-boiled eggs.
 
Serves 6 to 8
 
VARIATIONS:
BEET AND QUINOA SOUP (Sopa de betterraga quinua) - Substitute 1/2 pound
beets for the potatoes. Peel and cut them into 1/4-inch cubes and add them
in Step 2. They will take a few minutes longer to cook than potatoes.
Already-cooked beets may be added too.
 
FAVA BEAN AND QUINOA SOUP (Sopa de quinua al estilo huancayo) - Shell and
peel 1 to 1 1/2 pounds of fava beans. Substitute them for the potatoes in
Step 2.
 
AuthorNote: Quinoa has a good nutritional profile, it is high in protein
and other nutrients. It is also exceedingly versatile in the kitchen. It
is good by itself and goes well with other foods. A handful of quinoa
added to an ordinary vegetable or [favorite] soup - or any soup for that
matter - makes it something special.
 
Cuisine:
  "LatinAmerican/Hispanic"
Source:
  "101 Classic Cookbooks: 501 Classic Recipes, edited by Marvin J.
  Taylor and Clark Wolf, The Fales Library, New York University"
S(Formatted by Chupa Babi):
  "March 2013"
                                    - - - - - - - - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 244 Calories; 13g Fat (44.3%
calories from fat); 10g Protein; 26g Carbohydrate; 5g Dietary Fiber; 59mg
Cholesterol; 1236mg Sodium.  Exchanges: 4 1/2 Grain(Starch); 1 Lean Meat;
0 Vegetable; 3 Fat.
 
 
Nutr. Assoc. : 4673 0 0 0 0 0 0 0 0 0 0

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(Weight-Watchers-Recipes) Asian Sauteed Eggplant with Black Vinegar - 5 pts plus; 9g Carbohydrate; 3g Dietary Fiber

 

Cut the fat by using a nonstick pan and only 1 T. oil.                    
* Exported from MasterCook *
 
                   Sauteed Eggplant with Black Vinegar
 
Recipe By     :Bruce Cost's Asian Ingredients
Serving Size  : 5     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                Vegan
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/4         pounds  Asian eggplant
  3        Tablespoons  Gold Plum "Chinkiang" vinegar -- or other Chinese black vinegar
  2          teaspoons  sugar
     3/4      teaspoon  salt
     1/3           cup  peanut oil
  1           teaspoon  crushed dried red chili pepper
  2        Tablespoons  finely chopped scallions -- green part included
 
Cut the eggplants in half and then into wedges no more than 1/2-inch wide.
Cut the wedges into strips measuring 2-inches by 1/2-inch. Blend the
vinegar, sugar, and salt, and set aside.
 
Heat a skillet over medium-high heat and add the oil. When it is hot, add
the eggplant and cook, stirring constantly, about 5 minutes or until
lightly browned and thoroughly wilted. Add the dried chili pepper and stir
briefly. Add the vinegar mixture and cook another minute or two, until the
liquid is thoroughly absorbed. Stir in the scallions and turn off the
heat. Serve warm or at room temperature.
 
Serves 4 to 6
 
AuthorNote: A simple dish, good hot or at room temperature, this makes
good use of the smoky Chinese black vinegar.
 
Cuisine:
  "Asian"
Source:
  "101 Classic Cookbooks: 501 Classic Recipes, edited by Marvin J.
  Taylor and Clark Wolf, The Fales Library, New York University"
S(Formatted by Chupa Babi):
  "March 2013"
                                    - - - - - - - - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 163 Calories; 14g Fat (75.5%
calories from fat); 1g Protein; 9g Carbohydrate; 3g Dietary Fiber; 0mg
Cholesterol; 320mg Sodium.  Exchanges: 0 Vegetable; 0 Fruit; 3 Fat; 0
Other Carbohydrates.
 
 
Nutr. Assoc. : 0 2140 0 0 0 4714 0

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