วันศุกร์ที่ 31 ธันวาคม พ.ศ. 2553

(Weight-Watchers-Recipes) Sweet Potato Custard - Creole; 3 pts; Carbohydrates 20g; Dietary Fiber 1.4g,

 


* Exported from MasterCook *

Sweet Potato Custard - Creole

Recipe By :Leah Chase, New Orleans
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 15%) Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup mashed cooked sweet potato
1/2 cup mashed banana -- (about 2 small)
2 cups evaporated skim milk
2 tablespoons packed brown sugar
2 beaten egg yolks -- (or 1/3 cup egg substitute)
1/2 teaspoon salt
1/4 cup raisins
1 tablespoon sugar
1 teaspoon ground cinnamon
Nonstick spray coating

In a medium bowl stir together sweet potato and banana. Add milk, blending well. Add brown sugar, egg yolks, and salt, mixing thoroughly.

Spray a 1-quart casserole with nonstick spray coating. Transfer sweet potato mixture to casserole.

Combine raisins, sugar, and cinnamon; sprinkle over top of sweet potato mixture. Bake in a preheated 300 degree oven for 45 to 50 minutes or until a knife inserted near center comes out clean.

Serves 6

Per serving: Calories 144 (13% fat), Sodium 235mg, Total Fat 2g, Dietary Fiber 1.4g, Saturated Fat 0.7g, Carbohydrates 20g, Cholesterol 92mg, Protein 6g

If made with egg substitute, the amount of cholesterol will be lower.

Cuisine:
"Creole"
Source:
"Health Power For Minorities"
S(Formatted by Chupa Babi):
"Dec 2010"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 191 Calories; 2g Fat (9.6% calories from fat); 9g Protein; 36g Carbohydrate; 2g Dietary Fiber; 74mg Cholesterol; 313mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 1 Non-Fat Milk; 0 Fat; 1/2 Other Carbohydrates.

Nutr. Assoc. : 927083 0 0 0 532 0 0 0 0 0

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(Weight-Watchers-Recipes) Sweet Bay Custard for Summer Fruits - 7 pts; 15 g carbohydrates; 0 g fiber

 


* Exported from MasterCook *

Sweet Bay Custard for Summer Fruits
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup heavy cream
1 1/2 cups whole milk
6 bay leaves -- to 8, bruised
1 vanilla bean -- split, or 2 teaspoons vanilla extract
1/3 cup sugar
1/8 teaspoon salt
2 large eggs
3 large egg yolks

Infuse the cream and milk with the bay leaves by combining them with the vanilla bean or extract in a 4-quart saucepan. Heat to a boil (take care not to boil over), cover and remove from heat. Let stand 30 minutes, then strain.

Meanwhile, preheat oven to 325 degrees. Fold dish towel in half and cover the bottom of a baking pan -- large enough to hold 6 to 8 ramekins -- with sides 2 to 3 inches deep. The towel will buffer the custard from direct heat. Arrange the empty ramekins in the pan and have hot water nearby.

Once the cream mixture is close to room temperature, whisk in the sugar, salt and eggs until smooth. Pour custard into a pitcher, then fill each ramekin. Place the pan on a partially pulled-out oven rack and carefully pour enough water into the pan to come halfway up the ramekins' sides. Slide the rack into the oven, taking care not to splash water into the custards.

Bake 25 to 30 minutes or until a knife inserted in the center of a custard comes out with a little cream on it. Very carefully remove the pan from the oven and cool. Then lift out the ramekins and wrap. Refrigerate overnight, if desired. Serve the custard at room temperature topped with sliced fruit.

Serves 6.

Total Time: 65 minutes ; 40 minutes to make, 25 minutes to bake

Per serving: 275 calories; 21 g fat (12 g saturated fat; 69 percent calories from fat); 15 g carbohydrates; 240 mg cholesterol; 116 mg sodium; 6 g protein; 0 g fiber.

Source:
"The Detroit News Recipe Box"
S(Formatted by Chupa Babi):
"Dec 2010"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 272 Calories; 21g Fat (68.5% calories from fat); 6g Protein; 15g Carbohydrate; trace Dietary Fiber; 240mg Cholesterol; 116mg Sodium. Exchanges: 1/2 Lean Meat; 1/2 Non-Fat Milk; 4 Fat; 1/2 Other Carbohydrates.

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

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(Weight-Watchers-Recipes) Asian Spicy Scallion Paste - 2 pts; 3g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Spicy Scallion Paste

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 scallions -- thinly sliced
2 garlic cloves -- minced
1 fresh hot chile -- seeded and minced
1/2 teaspoon finely grated lemon zest
1/4 teaspoon cayenne pepper
2 tablespoons extra-virgin olive oil
1/2 teaspoon salt

In a small bowl, combine the scallions with the garlic, chile, lemon zest and cayenne, mashing slightly with the back of a spoon. Stir in the olive oil and salt.

Makes 1/4 cup (4 one-tablespoon servings)

The paste can be refrigerated for up to 2 days.

Lightly brush the paste onto tofu, shrimp, steaks, chicken or pork before grilling. Working a little of this paste into ground meat, steaks or chops adds incredible flavor. Grace Parisi likes to stuff the paste right into a patty of ground beef with a hunk of Brie to make a super-luxurious cheeseburger.

Cuisine:
"Asian"
Source:
"Speedy Rubs, Pastes, & Sauces, Food&Wine, Published June 2006"
S(Formatted by Chupa Babi):
"Dec 2010"
Yield:
"1/4 cup"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 72 Calories; 7g Fat (82.0% calories from fat); 1g Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 270mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0 Fruit; 1 1/2 Fat.

Nutr. Assoc. : 0 0 0 802 0 0 0

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(Weight-Watchers-Recipes) Slow Cooker Wild Mushroom Risotto - 3 pts ; 24g carbs; 5g fiber

 


* Exported from MasterCook *

Slow Cooker Wild Mushroom Risotto - 3 pts

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 10%) Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 teaspoon olive oil
1 shallot -- minced
2 garlic cloves -- minced

8 ounces sliced assorted wild mushrooms
2 cups roasted vegetable stock, slow cooker homemade
2 cups arborio rice
3 cups water

Heat the oil in a nonstick pan. Saute the shallot, garlic, and mushrooms until soft. Add 1/2 cup stock and cook until half of the stock has evaporated. Add the rice and cook until the liquid is fully absorbed.

Scrape the rice mixture into a 4-quart slow cooker. Add the water and remaining stock, and cook on low for 1 hour. Stir before serving.

Serves 6

Per serving: Cals 150 (6% fat); Fat 1g; Carbs 33g; Fiber <1g; Sodium 95mg; Protein 5g.

AuthorNote: this makes a great side dish, or try it as a main course with a green salad.

SLOW COOKER ROASTED VEGETABLE STOCK
3 carrots, peeled
3 parsnips, peeled
3 large onions, quartered
3 whole turnips
3 rutabagas, quartered
3 bell peppers, halved
2 shallots
1 head garlic, whole head
1 bunch fresh thyme
1 bunch parsley
5 quarts water

Preheat oven to 425F. Arrange the vegetables and herbs in a 9x13-inch baking pan lined with parchment paper. Roast for 30 minutes or until browned.

Add the vegetables to a 6-quart slow cooker. Add 5 quarts of water and cover. cook on LOW for 8 to 10 hours. Strain the stock, discarding the solids. Freeze or refrigerate the stock until ready to use.

Yields 5 quarts (20 one-cup servings)

Per 1 cup: 100 cals; 0g fat; 24g carbs; 5g fiber; 45mg sodium; 3g protein.

AuthorNote: Use this in vegetarian recipes as a substitute for chicken stock or in other recipes as a flavorful alternative to water.

Description:
"3 pts"
Cuisine:
"Italian"
Source:
"Everything Healthy Slow Cooker Cookbook by Rachel Rappaport, 2010"
S(Formatted by Chupa Babi):
"Dec 2010"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 276 Calories; 1g Fat (3.0% calories from fat); 6g Protein; 60g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 32mg Sodium. Exchanges: 3 Grain(Starch); 1/2 Vegetable; 0 Fat.

NOTES : Cooker; 4-quart
Time: LOW for 1 hour

Nutr. Assoc. : 0 0 0 0 4204 0 0 0

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(Weight-Watchers-Recipes) Slow Cooker Spiced Baked Eggplant - 0 pts ; Carbs 9g; Fiber 4g

 


* Exported from MasterCook *

Slow Cooker Spiced Baked Eggplant - 0 pts

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 5%) Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound cubed eggplant
1/3 cup sliced onions
1/2 teaspoon red pepper flakes
1/2 teaspoon crushed rosemary
1/4 cup lemon juice

Place all ingredients in a 1 1/2 to 2 quart slow cooker. Cook on low for 3 hours or until the eggplant is tender.

Serves 4

Per serving: Cals 40 (0% fat); Fat 0g;Carbs 9g; Fiber 4g ; Sodium 0mg; Protein 1g.

AuthorNote: serve this as a main dish over rice or as a side dish as-is.

Cold Snap: take care not to put a cold ceramic slow cooker insert directly into the slow cooker. The sudden shift in temperature an cause it to crack. If you want to prepare your ingredients the night before use, refrigerate them in reusable containers, not in the insert.

Description:
"0 pts"
Source:
"Everything Healthy Slow Cooker Cookbook by Rachel Rappaport, 2010"
S(Formatted by Chupa Babi):
"Dec 2010"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 32 Calories; trace Fat (4.8% calories from fat); 1g Protein; 8g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 3mg Sodium. Exchanges: 0 Grain(Starch); 1 Vegetable; 0 Fruit; 0 Fat.

NOTES : Cooker: 1 1/2 to 2 quart
Time: LOW for 3 hours

Nutr. Assoc. : 3234 0 0 3152 0

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(Weight-Watchers-Recipes) TexMex Slow Cooker Fresh Chile Grits - 3 pts; Carbs 21g; Fiber <1g;

 


* Exported from MasterCook *

Slow Cooker Fresh Chile Grits - 3 pts

Recipe By :
Serving Size : 10 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 20%) Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon Canola oil
1 medium onion -- diced
2 garlic cloves -- minced
4 1/2 cups roasted vegetable stock
1 1/2 cups stone-ground grits
4 jalapenos -- sliced
1 teaspoon dried thyme
1/2 teaspoon ground black pepper
1/4 teaspoon salt
1/4 cup shredded reduced fat Cheddar cheese -- sharp

Heat the canola oil in a small sillet. Add the onion and garlic and saute until softened.

Add the onion, garlic, stock, grits, jalapenos, and spices to a 4-quart slow cooker. Stir. Cook on low for 8 hours. Stir the cheese into the grits before serving.

Serves 10

Per serving: Cals 120 (19 % fat); Fat 2.5g; Carbs 21g; Fiber <1g; Sodium 180mg; Protein 3g.

AuthorNote: grits are most often served at breakfast, but they make a great side dish as well.

The Nitty Gritty: grits are coarsely ground pieces of corn simmered with water or broth until they are thick and creamy. Yellow grits are made from the whole kernel, while white grits are made from hulled kernels. Either variety can be used in this recipe.

Description:
"3 pts"
Cuisine:
"TexMex"
Source:
"Everything Healthy Slow Cooker Cookbook by Rachel Rappaport, 2010"
S(Formatted by Chupa Babi):
"Dec 2010"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 156 Calories; 2g Fat (10.8% calories from fat); 4g Protein; 31g Carbohydrate; 3g Dietary Fiber; 1mg Cholesterol; 92mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fat.

NOTES : Cooker: 4-quarts
Time: LOW for 8 hours

Nutr. Assoc. : 0 0 0 0 689 0 0 0 0 0

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(Weight-Watchers-Recipes) Russian Vegetable Paste with Red Beets and Prunes - 1 pt; 21g Carbohydrate; 3g Dietary Fiber

 


* Exported from MasterCook *

Russian Vegetable Paste with Red Beets and Prunes

Recipe By :
Serving Size : 16 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs LowFat (Less than 5%)
Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/8 pounds red beets -- 18 ounces (about 3 7/8 cups grated)
1 3/4 cups chopped onions -- 2/3 pound
1 7/8 cups prunes
2/3 cup raisins

Rinse the red beet, peel it and grate coarsely into a sauce pan add a glass of water and start cooking with a cover over low heat – add after a few minutes the prunes and raisins after thoroughly rinsing them both. (You should now have beets, raisins and prunes cooking in the sauce pan.) The idea is to cook the beets, raisins and prunes but not turn them to mush and waste product…

Then peel the onions, chop them very fine and saute in a light vegetable oil on medium heat in another skillet (just get them to turn opaque).

After everything is done drain excess moisture off by using a colander. (Leave the oil on the onions.)

Then mix and create a paste with the vegetables and fruit in a blender. Make sure to mix well. You should have a thick paste that a spoon will stand up in. Very important that you drain all excess moisture. That is why we do not cook the veggies and fruit to death. (Russians will use a grinder to mix these items but there are many good food processors that will do the same job.)

Yield: 4 cups (about 16 one-quarter cup servings)

AuthorNote: I love to eat this paste warm but it is fantastic chilled and makes a great nutritious spread for toast in the morning times. Yummy!
In Russia they have a variety of Vegetable pastes that I love to spread on black bread. I have even used these pastes to make a variety of dishes that really have a wonderful and unique flavor.

Cuisine:
"Eastern European"
Source:
"Windows to Russia dot com"
S(Formatted by Chupa Babi):
"Dec 2010"
Yield:
"4 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 81 Calories; trace Fat (1.8% calories from fat); 1g Protein; 21g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 19mg Sodium. Exchanges: 1/2 Vegetable; 1 Fruit.

Nutr. Assoc. : 902231 0 0 0

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(Weight-Watchers-Recipes) Mediterranean Slow Cooker Chicken with Figs - 5 pts - ; Carbs 22g; Fiber 3g

 


* Exported from MasterCook *

Slow Cooker Chicken with Figs - 5 pts

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Fowl/Poultry LowCal (Less than 300 cals)
LowerCarbs LowFat (Less than 25%)

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 pound boneless skinless chicken thighs
3/4 pound boneless skinless chicken breasts
3/4 cup dried figs
1 sweet potato -- peeled and diced
1 onion -- chopped
3 garlic cloves -- minced
2 teaspoons cumin
1 teaspoon coriander
1/2 teaspoon cayenne pepper
1/2 teaspoon ground ginger
1/2 teaspoon ground turmeric
1/2 teaspoon ground orange peel -- or orange zest
1/2 teaspoon freshly ground black pepper
2 3/4 cups chicken stock
1/4 cup orange juice

Cube the chicken. Quickly saute the chicken in a dry nonstick skillet until it starts to turn white. Drain off any excess grease.

Place the chicken and remaining ingredients into a 4-quart slow cooker. Stir. Cook for 6 hours on low. Stir before serving.

Serves 8

Per serving: Cals 230 (23 % fat); Fat 6g; Carbs 22g; Fiber 3g; Sodium 180mg; Protein 24g.

AuthorNote: This recipe was inspired by traditional Moroccan tangines, a type of savory slow-cooked stew. Try it with whole-grain couscous or quinoa.

Description:
"5 pts"
Cuisine:
"Moroccan"
Source:
"Everything Healthy Slow Cooker Cookbook by Rachel Rappaport, 2010"
S(Formatted by Chupa Babi):
"Dec 2010"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 152 Calories; 2g Fat (10.0% calories from fat); 15g Protein; 19g Carbohydrate; 3g Dietary Fiber; 38mg Cholesterol; 786mg Sodium. Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 1 Fruit; 0 Fat.

NOTES : Cooker: 4-quart
Time: LOW for 6 hours

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 1012 0 0 0

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(Weight-Watchers-Recipes) Slow Cooker Chicken Meatballs in a Hawaiian-Inspired Sauce - 4 pts ; 18g carbs; 1g fiber

 


* Exported from MasterCook *

Slow Cooker Chicken Meatballs in a Hawaiian-Inspired Sauce

Recipe By :
Serving Size : 15 Preparation Time :0:00
Categories : Fowl/Poultry LowCal (Less than 300 cals)
LowerCarbs LowFat (Less than 30%)
Meat

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 pounds ground chicken -- breast
1 teaspoon ground ginger
2 tablespoons pineapple juice -- plus 3/4 cup pineapple juice, divided use
1/2 cup bread crumbs
1 egg
1/4 cup minced onion
2 garlic cloves -- grated
1/4 cup soy sauce
1/4 cup teriyaki sauce
1/4 cup ponzu sauce
3 tablespoons lime juice
1 tablespoon cornstarch
1/2 tablespoon grated fresh ginger
1 small onion -- thinly sliced
4 cups cubed fresh pineapple
1 jalapeno chile pepper
1/3 cup brown sugar

Preheat the oven to 375F. Line 2 baking sheets with parchment paper. In a large bowl, use your hands to mix the chicken, ground ginger, 2 tablespoons of pineapple juice, bread crumbs, egg and minced onion and garlic. Form into 1-inch balls. Place on the baking sheets and bake for 15 minutes or until cooked through.

Meanwhile, in a small bowl, whisk together the remaining pineapple juice, soy sauce, teriyaki sauce, ponzu sauce, lime juice, and cornstarch. Pour into a 6-quart slow cooker.

Add the grated ginger, sliced onion, pineapple, jalapeno, and brown sugar to the slow cooker. Stir.

Add the meatballs and cook on low for 6-9 hours.

Serves 15, as a starter

Per serving: 170 cals; 5g fat (26% fat); 18g carbs; 1g fiber; 520mg sodium; 12g protein.

AuthorNote: This is a festive appetizer for a party. Serve leftovers with short-grain rice for a quick and easy meal.

How to Cut Up a Pineapple: cut 1/2-inch off the bottom and top of the pineapple. Use a knife to slice off the skin and remove any "eyes". Slice the flesh from around the round core. Discard the core and cube the flesh.

Source:
"Everything Healthy Slow Cooker Cookbook by Rachel Rappaport, 2010"
S(Formatted by Chupa Babi):
"Dec 2010"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 202 Calories; 6g Fat (28.0% calories from fat); 21g Protein; 16g Carbohydrate; 1g Dietary Fiber; 71mg Cholesterol; 826mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates.

NOTES : Cooker: 6-quart
Time: LOW for 6 to 9 hours

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 1396 0 0 0 0 0 0 0

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