วันอังคารที่ 30 พฤศจิกายน พ.ศ. 2553

(Weight-Watchers-Recipes) Slow Cooker Autumn Chicken Stew in the Slow Cooker - 7 pts

 


* Exported from MasterCook *

Slow Cooker Autumn Chicken Stew in the Slow Cooker - 7 pts

Recipe By :Diabetes DTOUR Diet
Serving Size : 4 Preparation Time :0:00
Categories : Fowl LowFat (Less than 5%)
WW

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 parsnips -- peeled and cut into thirds
1 medium butternut squash -- peeled, halved lengthwise, seeded, and cut into 1" slices
1 large red onion -- cut into 8 wedges
1 cup apple cider -- or apple juice
1 teaspoon dried rosemary
1 teaspoon dried thyme
1/2 teaspoon salt
4 boneless skinless chicken breast halves -- (6 oz each)
6 ounces baby spinach -- (about 6 c)
2 cups cooked whole wheat couscous -- (2/3 cup dry)

1. Arrange the parsnips, squash, and onion in a 4- or 5-quart slow cooker.
Pour the cider over the vegetables and sprinkle with ½ tsp of the
rosemary, ½ tsp of the thyme, and ¼ tsp of the salt.

2. Lay the chicken on the vegetables and sprinkle with the remaining ½ tsp
rosemary, ½ tsp thyme, and ¼ tsp salt. Cover and cook on low for 6 to 8
hours. Stir the spinach into the hot liquid until wilted.

3. Divide the vegetables into 4 soup bowls. Top each with a chicken breast
half and some sauce. Top each bowl with ½ c of the hot couscous.

Serves 4

PREP: 20 min

COOK: 8 hrs (in slow cooker)

TOTAL: 8 hrs 20 min

Nutritional Summary: Calories:396; Carbohydrates(g):49; Calcium(mg):123;
Fiber(g):10; Omega-3(g):0.07; Vitamin D(IU):0

Description:
"7 pts"
Source:
"Prevention Magazine"
S(Formatted by Chupa Babi):
"Nov 2010"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 894 Calories; 4g Fat (4.2% calories
from fat); 51g Protein; 182g Carbohydrate; 28g Dietary Fiber; 68mg
Cholesterol; 425mg Sodium. Exchanges: 4 Grain(Starch); 4 Lean Meat; 1/2
Vegetable; 1/2 Fruit; 0 Fat.

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

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(Weight-Watchers-Recipes) Slow Cooker Chili-Orange Chicken Recipe - 7 pts; Carbs 20g; Fiber 1g

 


* Exported from MasterCook *

Slow Cooker Chili-Orange Chicken Recipe - 7 pts

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Fowl LowerCarbs
LowFat (Less than 20%) Meat

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3/4 cup mild enchilada sauce
1/4 cup barbecue sauce -- (we used Sweet Baby Ray's Honey Chipotle)
1 tablespoon salt-free chili powder
1 teaspoon ground cumin
2 3/4 pounds bone-in chicken breasts -- (about 4 breasts), skin removed, or 8 chicken drumsticks (about 2 1/2 lb), skin removed
3 tablespoons orange marmalade
1/2 cup chopped cilantro
2 teaspoons grated orange zest

1. Mix enchilada sauce and barbecue sauce in a 6-qt or larger slow cooker.

2. Mix chili powder and cumin in a small cup. Rub all over chicken. Put
chicken in slow cooker and turn to coat with sauce.

3. Cover and cook on high 3 to 4 hours or on low 5 to 7 hours until
chicken is cooked through.

4. Turn off cooker. Remove chicken to a serving platter. Stir marmalade
into sauce until blended. Stir in cilantro and orange zest, then pour over
chicken.

Makes 4 servings

Active Time: 10 minutes
Total Time: 6 minutes

Tip: Want to spice things up? Add 1/4 tsp or more crushed chipotle chile
pepper to the sauce in Step 1.

Per serving; Cals 318; Total Fat 6g; Carbs 20g; Fiber 1g; Chol 130mg;
Sodium 698mg; Protein 44g.

Description:
"7 pts"
Cuisine:
"Asian"
Source:
"By Woman's Day Kitchen from Woman's Day | June 1, 2010"
S(Internet Address):
"http://www.womansday.com/Recipes/Chili-Orange-Chicken-Recipe"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 305 Calories; 10g Fat (28.8%
calories from fat); 38g Protein; 16g Carbohydrate; 2g Dietary Fiber; 114mg
Cholesterol; 293mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 1/2
Vegetable; 0 Fruit; 1 Fat; 1 Other Carbohydrates.

NOTES : Cooker: 6-quart
Cook Time: HIGH for 3 to 4 hours, LOW for 6 to 8 hours.

Nutr. Assoc. : 3240 0 2614 0 9206 0 0 1012

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(Weight-Watchers-Recipes) Spiced Beef with Wasabi Cream Recipe - 5 pts; Carbohydrates(g):7; Fiber(g):2

 


* Exported from MasterCook *

Spiced Beef with Wasabi Cream Recipe - 5 pts

Recipe By :Diabetes DTOUR Diet
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Meat WW

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tsp ground ginger
1 tsp Chinese five-spice powder
1/2 tsp garlic powder
1/2 tsp salt
1 beef eye round roast -- (about 2 lbs)
1 container fat-free Greek yogurt -- (6 oz)
1 tsp wasabi paste
4 heads baby bok choy -- halved
6 oz shiitake mushrooms -- stemmed and halved
1 red bell pepper -- cut into strips
2 Tbsp canola oil

1. Preheat the oven to 400°F. In a small bowl, stir together the ginger,
five-spice powder, garlic powder, and salt.

2. Place the beef on a baking sheet with sides. Coat all sides of the beef
with canola cooking spray. Rub the ginger mixture over the beef. Bake for
15 minutes.

3. Reduce the heat to 350°F and bake for 50 to 60 minutes, or until a
thermometer inserted in the center registers 145°F for medium rare, 160°F
for medium, or 165°F for well done. Remove to a serving plate and let
stand for 15 minutes before carving.

4. Meanwhile, in a small bowl, stir together the yogurt and wasabi until
smooth. Cover and refrigerate until ready to serve.

5. While the roast stands, increase the oven temperature to 450°F. Drain
any liquid from the pan but leave some of the drippings. Add the bok choy,
mushrooms, pepper, and oil to the pan, tossing to coat. Roast for 8
minutes, or until the vegetables are tender-crisp, stirring once.

6. Serve with ½ c hot cooked medium pearl barley per serving.

Serves 4

PREP: 20 min (includes steak seasoning)

COOK: 50 min

STAND: 10 min

TOTAL: 1 hr 20 min

Recipe Tip: If you can't find a 2-lb roast, buy a larger one and cut off
the extra meat. If the roast is an end piece, be sure to use the end. Cut
the extra meat into steaks or strips for stir-fries.

Nutritional Summary

Calories:210

Carbohydrates(g):7

Calcium(mg):42

Fiber(g):2

Omega-3(g):0.01

Vitamin D(IU):64

Description:
"5 pts"
Source:
"Prevention Magazine"
S(Formatted by Chupa Babi):
"Nov 2010"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 313 Calories; 15g Fat (39.8%
calories from fat); 16g Protein; 35g Carbohydrate; 6g Dietary Fiber; 36mg
Cholesterol; 311mg Sodium. Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat;
1/2 Vegetable; 2 Fat.

Nutr. Assoc. : 0 0 0 0 126 0 0 0 0 0 0

__._,_.___
Recent Activity:
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Group Owner/Moderator
MARKETPLACE

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(Weight-Watchers-Recipes) Seared Caribbean Scallops with Black Bean Salsa - 4 pts; Carbohydrates(g):23;Fiber(g):5

 


* Exported from MasterCook *

Seared Caribbean Scallops with Black Bean Salsa - 4 pts

Recipe By :Diabetes DTOUR Diet
Serving Size : 4 Preparation Time :0:00
Categories : Seafood

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 teaspoon Caribbean jerk seasoning
12 sea scallops -- (1 oz each), preferably dry caught
2 tablespoons canola oil
1 can no-salt-added black beans -- (141/2 oz) rinsed and drained
1 medium tomato -- chopped
3/4 cup chopped red bell pepper -- (about 1 medium)
1/2 medium red onion -- finely chopped
1 small jalapeño pepper -- finely chopped (wear plastic gloves when handling)
1 cup cubed mango
1/4 teaspoon ground cumin
1 tablespoon chopped cilantro
2 tablespoons lime juice
4 lime wedges
1/8 teaspoon salt
freshly ground black pepper

1. Place the scallops on a work surface. Pat dry. Dust with the jerk
seasoning and toss to coat evenly. Set aside.

2. In a medium bowl, combine the beans, tomato, bell pepper, onion,
jalapeño pepper, mango, cumin, cilantro, lime juice, 1 Tbsp of the canola
oil, and salt and pepper to taste. Mix well to combine. Let stand to blend
flavors.

3. Meanwhile, heat a skillet over medium-high heat. Add the remaining 1
Tbsp of canola oil and heat for 1 minute. Add the scallops to the skillet.
Cook for 1 to 2 minutes on each side, 2 to 4 minutes total, until well
browned all over and opaque in the center. Remove to a plate.

4. Spoon the salsa onto 4 dinner plates. Top with the scallops. Place a
lime wedge on each plate.

Serves 4

PREP: 20 min

COOK: 25 min

TOTAL: 45 min

Nutritional Summary: Calories:222; Carbohydrates(g):23; Calcium(mg):58;
Fiber(g):5; Omega-3(g):0.75; Vitamin D(IU):0

Description:
"4 pts"
Source:
"Prevention Magazine"
S(Formatted by Chupa Babi):
"Nov 2010"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 171 Calories; 8g Fat (38.5%
calories from fat); 8g Protein; 20g Carbohydrate; 4g Dietary Fiber; 10mg
Cholesterol; 220mg Sodium. Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 1
Vegetable; 1/2 Fruit; 1 1/2 Fat.

Nutr. Assoc. : 27158 0 0 1275 0 0 0 0 4088 0 0 0 0 0 0

__._,_.___
Recent Activity:
*************************************************************
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Gwyn Grega
Group Owner/Moderator
MARKETPLACE

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(Weight-Watchers-Recipes) Parmesan Chicken Strips with Garlicky Escarole and Fennel - 7 pts; Carbohydrates(g):17;Fiber(g):7

 


* Exported from MasterCook *

Parmesan Chicken Strips with Garlicky Escarole and Fennel - 7 pts

Recipe By :Diabetes DTOUR Diet
Serving Size : 4 Preparation Time :0:00
Categories : Fowl LowerCarbs
WW

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup white panko breadcrumbs
1/2 cup shredded Parmesan cheese
1/4 teaspoon freshly ground black pepper
1 omega-3-enriched egg
2 tablespoons water
4 boneless skinless chicken breast halves -- cut into 1" slices
2 tablespoons canola oil
1 large head fennel -- cut into thin wedges
1 red onion -- cut into thin wedges
2 cloves garlic -- minced
10 cups escarole -- to 12 cups, cut into thin strips (about 1 large head)

1. Preheat the oven to 400°F. Coat a large baking sheet with cooking
spray. On a plate, combine the panko, cheese, and pepper. In a shallow
bowl, combine the egg and water and beat with a fork. Dip the chicken, a
few strips at a time, into the egg mixture and then into the panko
mixture, pressing to coat well. Place on the baking sheet and coat top of
chicken with cooking spray. Bake, turning once, for 10 minutes, or until a
thermometer inserted in the center reaches 160ºF.

2. Meanwhile, heat the oil in a large skillet over medium-high heat. Add
the fennel and onion, reduce the heat to medium, and cook for 4 minutes,
or until browned. Add the garlic and cook for 1 minute. Stir in the
escarole and cook for 4 minutes, or until wilted.

3. Divide the escarole mixture onto 4 plates. Top with the chicken strips.

Serves 4

PREP: 25 min

COOK: 10 min

TOTAL: 35 min

Nutritional Summary: Calories:326; Carbohydrates(g):17; Calcium(mg):249;
Fiber(g):7; Omega-3(g):0.11; Vitamin D(IU):5

Description:
"7 pts"
Source:
"Prevention Magazine"
S(Formatted by Chupa Babi):
"Nov 2010"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 327 Calories; 13g Fat (35.2%
calories from fat); 37g Protein; 16g Carbohydrate; 5g Dietary Fiber; 129mg
Cholesterol; 326mg Sodium. Exchanges: 1/2 Grain(Starch); 4 1/2 Lean Meat;
1 1/2 Vegetable; 1 1/2 Fat.

Nutr. Assoc. : 27260 0 0 3218 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

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(Weight-Watchers-Recipes) Pan-Grilled Mediterranean Salmon Recipe - 6 pts ;Carbohydrates(g):16, Fiber(g):5

 


* Exported from MasterCook *

Pan-Grilled Mediterranean Salmon Recipe - 6 pts

Recipe By :Diabetes DTOUR Diet
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Seafood WW

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3/4 cup chopped red onion -- (1/2-3/4 medium)
1 tablespoon minced garlic -- (2-3 large cloves)
2 teaspoons crumbled dried sage
2 teaspoons canola oil
1 can no salt added cannellini beans -- rinsed and drained
1/2 cup reduced-sodium fat-free chicken broth
1/4 teaspoon salt
4 skinless salmon fillets -- (3 oz each)
3 cups baby spinach
2 teaspoons flaxseed oil
red-pepper flakes

1. Combine the onion, garlic, oil and 1½ tsp of the sage in a deep, wide
skillet. Cover and set over medium heat. Cook, stirring occasionally, for
about 5 minutes, or until onion starts to soften. Add the beans, broth,
and salt. Simmer for about 10 minutes. Stir the spinach into the beans and
cook for another 2 to 3 minutes. Stir the flaxseed oil into the bean
mixture. Remove the pan from the heat.

2. Rub the salmon fillets with the remaining sage. Heat the remaining oil
in a medium skillet or grill pan. Place the salmon fillets in the pan and
cook for 3 to 4 minutes. Care-fully turn each fillet and cook for 1 minute
more. Remove the fillets to 4 dinner plates. Spoon the beans onto each
plate. Serve with the pepper flakes.

Serves: 4

PREP: 10 min
COOK: 22min
TOTAL: 32 min

Nutritional Summary: Calories:283; Carbohydrates(g):16; Calcium(mg):68;
Fiber(g):5; Omega-3(g):3.11; Vitamin D(IU):0

Description:
"6 pts"
Cuisine:
"Mediterranean"
Source:
"Prevention Magazine"
S(Formatted by Chupa Babi):
"Nov 2010"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 444 Calories; 11g Fat (20.2%
calories from fat); 51g Protein; 49g Carbohydrate; 23g Dietary Fiber; 89mg
Cholesterol; 573mg Sodium. Exchanges: 2 Grain(Starch); 5 1/2 Lean Meat;
1/2 Vegetable; 1/2 Fat.

Nutr. Assoc. : 2680 0 3154 0 26022 0 0 4818 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

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

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เขียนโดย ที่ ไม่มีความคิดเห็น:

(Weight-Watchers-Recipes) Chicken with Pears and Blue Cheese Recipe - 6 pts; 27g Carbohydrate; 4g Dietary Fiber

 


* Exported from MasterCook *

Chicken with Pears and Blue Cheese Recipe - 6 pts

Recipe By :Diabetes DTOUR Diet
Serving Size : 4 Preparation Time :0:00
Categories : Fowl LowCal (Less than 300 cals)
LowerCarbs WW

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
5 1/2 tablespoons whole grain pastry flour
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 large boneless skinless chicken breast halves -- (6-8 oz each), cut in half, or 4 chicken cutlets (3-4 oz each)
2 tablespoons canola oil
1 large onion -- cut into wedges
2 medium pears -- halved, cored, and sliced
1 bag baby spinach -- (6 oz)
1/2 cup apple cider -- or apple juice
5 1/2 teaspoons fresh thyme leaves -- or 1/2 tsp dried
1/2 cup crumbled reduced-fat blue cheese

1. Combine the flour, salt, and pepper in a shallow bowl. Dredge the
chicken in the mixture and set aside.

2. Heat 1 Tbsp of the oil in a large nonstick skillet over medium heat.
Add the onion and cook for 5 minutes, or until lightly browned. Add the
pears and cook for 3 minutes, or until lightly browned. Add the spinach
and cook for 1 minute, or until wilted. Place mixture on a serving plate.

3. Heat the remaining 1 Tbsp oil in the same skillet. Cook the chicken for
6 to 8 minutes, turning once, or until browned. Add the cider and thyme
and bring to a boil. Reduce the heat to low and simmer for 5 minutes, or
until the sauce is reduced by half.

4. Place the chicken on the spinach mixture, drizzle with the cider
mixture, and sprinkle with the cheese.

Serves: 4

PREP: 20 min
COOK: 30 min
TOTAL: 50 minutes

Recipe Tip: Because most chicken breasts are so large, you can cut them in
half to get a nice-size cutlet. If you prefer, you can simply purchase
cutlets for this recipe.

Nutritional Summary

Calories:301

Carbohydrates(g):28

Calcium(mg):134

Fiber(g):6

Omega-3(g):0.03

Vitamin D(IU):0

Description:
"6 pts"
Source:
"Prevention Magazine"
S(Formatted by Chupa Babi):
"Nov 2010"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 278 Calories; 11g Fat (34.1%
calories from fat); 19g Protein; 27g Carbohydrate; 4g Dietary Fiber; 42mg
Cholesterol; 497mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 1/2
Vegetable; 1 Fruit; 1 1/2 Fat.

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

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(Weight-Watchers-Recipes) Vegan Sugar-Free Flour-Free Black Bean Brownies - 5 pts; 16g carbs;

 


* Exported from MasterCook *

Vegan Sugar-Free Flour-Free Black Bean Brownies - 5 pts

Recipe By :
Serving Size : 9 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 15%) Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
15 ounces black beans -- drained and rinsed
2 whole bananas
1/3 cup agave nectar
1/4 cup unsweetened cocoa
1 tbsp cinnamon
1 tsp vanilla extract
1/4 cup raw sugar -- (optional)
1/4 cup instant oats

Preheat oven to 350F. Grease anf 8x8" pan and set aside. Combine all
ingredients, except oats, in a food processor or blender and blend until
smooth, scrapping sides as needed. Stir in the oats and pour batter into
the pan. Bake approx 30 minutes or until a toothpick inserted in the
center comes out clean. Allow to cool before slicing Chef's Note: if you
find these brownies are too soft or too fudgey, add another 1/4 cup oats
or flour.

Makes 9 brownies

Dense, fudgey and ultra-healthy, these brownies are a great alternative to
traditional brownies! It's amazing how they taste like chocolate and fudge
and not beans! Chef's Notes: Rolled oats run through the food processor
may substituted for the instant oats. Use optional sugar if your bananas
are still green and not very ripe.

Nutritional Info: 85 calories, 1g fat, 16g carbs, 4g protein (without
optional sugar)

AuthorNote: use a ripe but firm banana, green at tips. Provides bulk, but
you don't want them mushy. If you don't have instant oats, pulverize
rolled oats in food processor.

Description:
"5 pts"
Source:
"HappyHerbivore dot com"
S(Internet Address):
"http://happyherbivore.com/2009/05/vegan-blackbean-brownies/"
Yield:
"9 brownies"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 262 Calories; 1g Fat (3.9% calories
from fat); 11g Protein; 54g Carbohydrate; 10g Dietary Fiber; 0mg
Cholesterol; 4mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1/2
Fruit; 0 Fat; 1/2 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 5737 970

__._,_.___
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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