วันจันทร์ที่ 4 เมษายน พ.ศ. 2554

(Weight-Watchers-Recipes) Turkish Yogurt and Spinach Dip - Cacik - 3 pts; 10g Carbohydrate; 4g Dietary Fiber

 

I like it spicy with arugula, or half arugula and half parsley.                     
* Exported from MasterCook *

                  Turkish Yogurt and Spinach Dip - Cacik

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

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  6              ounce  baby spinach -- (1 bag)
  2                     plump garlic cloves -- halved, green shoots removed
                        Salt -- preferably kosher salt, to taste
  1         tablespoon  freshly squeezed lemon juice -- (more to taste)
  2        tablespoons  chopped fresh dill
     1/2           cup  finely chopped parsley
  2        tablespoons  chopped fresh mint -- or 1 teaspoon dried mint
  2        tablespoons  extra virgin olive oil -- to 3 tablespoons
  2               cups  thickened yogurt -- or thick Greek style yogurt (fat-free)
  1              bunch  scallions -- chopped (optional)

Bring a large pot of generously salted water to a boil. Fill a bowl with ice water. When the water comes to a boil, add the spinach and blanch for 10 to 20 seconds. Transfer to the ice water, cool for a minute, then drain and squeeze dry. Chop coarsely.

Place the garlic in a mortar and pestle with 1/2 teaspoon salt and mash to a paste (alternatively, finely mince). Combine with the lemon juice and olive oil, and let stand for 10 minutes. Stir in the yogurt.

In a medium bowl, combine the chopped spinach, dill, parsley and mint. Stir in the yogurt and garlic mixture, and the optional scallions. Add freshly ground pepper to taste and more salt if desired. Serve with bread, pita or raw vegetables.

Yield: About 2 cups

Advance preparation: You can blanch the spinach up to three days ahead of preparing the dish. The dip will keep for a few days in the refrigerator, but it will become more pungent and the colors of the spinach and herbs will darken.

AuthorNote: Known in Turkey as caçik, this garlicky mixture of green vegetables, fresh herbs and yogurt can be served as a salad or as a dip with pita and raw vegetables. Traditionally, caçik is made with a number of vegetables, including cucumbers,
cabbage and beets.

Cuisine:
  "Turkish"
Source:
  "MARTHA ROSE SHULMAN, Recipes for Health, NYT February 18, 2009"
S(Formatted by Chupa Babi):
  "April 2011"
Yield:
  "2 cups"
                                    - - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 138 Calories; 7g Fat (38.9% calories from fat); 14g Protein; 10g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 112mg Sodium.  Exchanges: 1/2 Vegetable; 0 Fruit; 1 1/2 Fat.

Nutr. Assoc. : 0 3507 0 0 0 0 0 0 0 0

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(Weight-Watchers-Recipes) Sweet-and-Sour Red Cabbage with Plums - Eastern European; 2 pts

 


* Exported from MasterCook *

Sweet-and-Sour Red Cabbage with Plums - Eastern European; 2 pts

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 20%) Meat
WW

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 bacon slices
1 cup chopped onion
6 cups shredded red cabbage
2 cups sliced ripe red-skinned plums -- (about 6 medium)
1/2 cup balsamic vinegar
1/2 teaspoon caraway seeds
3 tablespoons sugar
1/2 teaspoon black pepper

Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from skillet; crumble. Add onion to bacon drippings in skillet; sauté 5 minutes. Add cabbage, plums, vinegar, and caraway seeds; reduce heat, and cook 20 minutes until cabbage is tender, stirring occasionally. Add bacon, sugar, and pepper; cook an additional 10 minutes.

Yield: 4 servings (serving size: 1 cup)

CALORIES 150 (16% from fat); FAT 2.7g (sat 0.7g,mono 1.2g,poly 0.5g); IRON 1.1mg; CHOLESTEROL 4mg; CALCIUM 69mg; CARBOHYDRATE 31.1g; SODIUM 96mg; PROTEIN 3.9g; FIBER 4.8g

To complement the reddish-purple hue of the cabbage, select a red-skinned plum, such as Santa Rosa, or a deep-purple to black-skinned variety, such as Friar. Serve with ham, pork loin, or roast chicken.

Description:
"2 pts; Old Pts"
Cuisine:
"Eastern European"
Source:
"Cooking Light, JULY 1998"
S(Formatted by Chupa Babi):
"April 2011"
Yield:
"4 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 150 Calories; 2g Fat (13.3% calories from fat); 4g Protein; 32g Carbohydrate; 4g Dietary Fiber; 3mg Cholesterol; 64mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 Vegetable; 1 Fruit; 0 Fat; 1/2 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 4528 0 0 0 0

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(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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Group Owner/Moderator
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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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Group Owner/Moderator
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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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Group Owner/Moderator
MARKETPLACE

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วันอาทิตย์ที่ 3 เมษายน พ.ศ. 2554

(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

__._,_.___
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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(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

__._,_.___
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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