วันอังคารที่ 21 กุมภาพันธ์ พ.ศ. 2555

(Weight-Watchers-Recipes) Slow Cooker Spinach and Egg Bouillabaisse - French; 9 pts plus

 

This needed garlic; lots and lots of garlic!
* Exported from MasterCook *

Slow Cooker Spinach and Egg Bouillabaisse - French

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : LowFat (Less than 20%) Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 russet potato -- (baking), peeled and chopped
1 large onion -- chopped
3 cups broth -- store-bought, homemade, or water
3 cups water
salt and freshly ground black pepper
10 ounces frozen chopped spinach -- (1 package), thawed
6 large eggs
1 baguette -- cut into 1/2-inch slices, toasted
To serve: -- freshly grated Parmesan, aioli, or rouille

In a large slow cooker, combine the potatoes, onion, broth, and water.
Season with salt and pepper to taste. Cover and cook on high for 6 hours,
or until the potatoes are very tender. Stir in the spinach and cook for 15
minutes, or until the spinach is hot.

When ready to serve, break 1 egg into a small cup. Remove the cover of the
slow cooker and, holding the cup close to the surface, pour in the egg.
Repeat with the remaining 5 eggs, placing them about an inch apart on the
soup. Cover and cook for 5 minutes, or until the eggs are done to taste.

Place a slice or two of toast in each soup bowl. Carefully spoon an egg
and some of the soup over the toast. Sprinkle with the cheese or pass the
aioli or rouille. Serve hot.

Serve 6

AuthorNote: When I first visited Provence, I was surprised to learn that
bouillabaisse, which I always thought of as a fish soup, can also be made
with vegetables and [2Favorite]. Then I discovered this sensational
meatless version. Each portion is served with a poached egg on top. When
your spoon touches the softly cooked egg, the yolk oozes into the soup.

Poaching eggs on the soup may seem tricky, but it is really quite easy.
Just be sure to break the eggs, one at a time, into a cup first, and then
carefully slip each egg onto the surface of the soup. If an egg breaks
before you serve it, don't be concerned. The soup will still taste great.

Cuisine:
"French"
Source:
"French Slow Cooker by Michele Scicolone, 2012"
S(Formatted by Chupa Babi):
"Feb 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 359 Calories; 7g Fat (18.8%
calories from fat); 16g Protein; 57g Carbohydrate; 5g Dietary Fiber; 212mg
Cholesterol; 574mg Sodium. Exchanges: 3 1/2 Grain(Starch); 1 Lean Meat;
1/2 Vegetable; 1 Fat.

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

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(Weight-Watchers-Recipes) Slow Cooker Braised Red Cabbage with Apples and Chestnuts - 3 pts plus; 18g Carbohydrate; 1g Dietary Fiber

 

I used Trader Joe's cooked/prepared chestnuts and added 1/2 teaspoon ground Aleppo red pepper. I'll add another apple next, and leave out the bay leaf. Didn't like it with the chestnuts.
* Exported from MasterCook *

Slow Cooker Braised Red Cabbage with Apples and Chestnuts

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 head red cabbage -- (about 1 1/2 pounds)
1 large apple -- peeled and chopped
1/2 cup apple cider
2 tablespoons canola oil -- or vegetable oil
2 tablespoons sugar
1 bay leaf
salt and freshly ground black pepper
2 cups peeled cooked chestnuts -- (I buy the prepared cooked package at Trader Joes)

Cut the cabbage into quarters and remove the hard core. Cut the wedges
crosswise into thin shreds.

In a large slow cooker, combine the cabbage with the remaining ingredients
except for the chestnuts, seasoning with salt and pepper to taste. Cover
and cook on low for 5 to 6 hours, stirring
occasionally, until the cabbage and apple are very tender.

Stir in the chestnuts, cover, and cook for 30 minutes more. Remove the bay
leaf and serve hot.

Serves 8

AuthorNote: Tangy, ruby-red cabbage studded with chestnuts goes with
[grilled or roasted favorites]. Add some buttered egg noodles for a
perfect winter meal.

Jarred or canned precooked chestnuts are good for this recipe. Just be
sure they are unsweetened.

ChupaNote: Dried peeled chestnuts may be found at Italian ethnic markets.
Rehydrate in boiling water before using.

Cuisine:
"French"
Source:
"French Slow Cooker by Michele Scicolone, 2012"
S(Formatted by Chupa Babi):
"Feb 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 110 Calories; 4g Fat (31.9%
calories from fat); 1g Protein; 18g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 12mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Vegetable; 1/2
Fruit; 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 2560

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วันจันทร์ที่ 20 กุมภาพันธ์ พ.ศ. 2555

(Weight-Watchers-Recipes) Rich Garlic Soup With Spinach and Pasta Shells - 6 pts plus; 22g Carbohydrate; 3g Dietary Fiber

 


* Exported from MasterCook *

Rich Garlic Soup With Spinach and Pasta Shells

Recipe By :Martha Rose Shulman
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 heads garlic
2 quarts water
1 tablespoon olive oil
1 bouquet garni -- made with a bay leaf, a couple of sprigs each thyme and parsley, and a fresh sage leaf
Salt -- to taste
1/2 cup small macaroni shells
6 slices country bread -- (1/2-inch thick) toasted and rubbed with a cut clove of garlic
2 ounces Gruyere cheese -- grated (1/2 cup, tightly packed)
4 egg yolks
6 ounce baby spinach -- (1 bag)

1. Bring a medium saucepan full of water to a boil. Fill a bowl with ice
and water. Separate the head of garlic into cloves and drop them into the
boiling water. Blanch for 30 seconds, then transfer to the ice water.
Allow to cool for a few minutes, then drain and remove the skins from the
garlic cloves. They'll be loose and easy to remove. Crush the cloves
lightly by leaning on them with the side of a chef's knife.

2. Place the garlic cloves in a large saucepan with 2 quarts of water, the
olive oil, bouquet garni, and salt to taste, and bring to a gentle boil.
Reduce the heat, cover and simmer 1 hour. Strain and return the broth to
the saucepan. Taste and adjust salt, and bring back to a simmer.

3. Add the macaroni shells to the broth and simmer until cooked al dente.

4. Distribute the garlic croutons among 6 soup bowls and top each one with
a heaped tablespoon of cheese. Beat the egg yolks in a bowl. Making sure
that it is not boiling, whisk in a ladleful of the hot garlic broth.

5. Add the spinach to the simmering broth and stir for 30 seconds to a
minute, until all of the spinach is wilted. Turn off the heat and stir in
the tempered egg yolks. Stir for a minute, taste and adjust seasonings.
Ladle the soup over the cheese-topped croutons, and serve.

Yield: Serves 6

Advance preparation: You can make the garlic broth a day ahead and
refrigerate.

Approximate Nutritional Information per Serving: 209 calories (43% fat);
total fat: 9.5g; saturated fat: 3.2g; cholesterol: 150mg; sodium: 210mg;
total carbohydrates: 23.0g; dietary fiber: 1.9g; sugars: 2.4g; protein:
9.4g; Vitamin A 58% of the recommended daily allowance (RDA) based on a
2000 calorie diet; vitamin C 14% RDA; calcium 17% ; iron 14% RDA
(Nutritional information provided by calorie-count.com)

This is a heartier version of garlic soup, a meal in a bowl with a
generous egg yolk enrichment and lots of iron-rich spinach.

Dec 3, 2008

Source:
"Recipes for Health, New York Times, Dec 3, 2008"
S(Formatted by Chupa Babi):
"Feb 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 201 Calories; 10g Fat (41.0%
calories from fat); 9g Protein; ; 152mg
Cholesterol; 232mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat;
0 Vegetable; 1 1/2 Fat.

Nutr. Assoc. : 0 0 0 27170 0 848 594 0 0 0

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.

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(Weight-Watchers-Recipes) Peanut Butter Pumpkin Brownies - 6 pts plus; 33g Carbohydrate; 2g Dietary Fiber

 


* Exported from MasterCook *

Peanut Butter Pumpkin Brownies

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
15 ounces puréed pumpkin -- (1 can)
2 teaspoons lemon zest
1 box brownie mix -- (small), it should read 8x8 pan in the instructions
3 tablespoons peanut butter -- softened in microwave

Preheat the oven to 350 degrees. Grease an 8x8 baking pan.

In a large bowl, stir together the pumpkin puree and lemon zest

Mix in the brownie mix – just the box mix, no eggs or oil – and combine
well. It will be a rather thick batter.
Spread the batter evenly into the baking pan.
Put the peanut butter in the microwave for about 30 seconds to soften it.
Top the batter in the pan with dollops of peanut butter. You can draw a
knife through the dough and peanut butter to create a design. Bake for 25-
30 minutes. Let cool before cutting.

Makes 9 brownies

Source:
"Katie @Dr Oz show"
S(Formatted by Chupa Babi):
"Feb 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 207 Calories; 8g Fat (34.0%
calories from fat); 3g Protein; 33g Carbohydrate; 2g Dietary Fiber; 0mg
Cholesterol; 139mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1
Vegetable; 0 Fruit; 1 1/2 Fat; 2 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0

__._,_.___
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.

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(Weight-Watchers-Recipes) Chickpea Raita - 3 pts plus; 14g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Chickpea Raita

Recipe By :Bittman Takes on America's Chef by Mark Bittman

Serving Size : 5 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs LowFat (Less than 30%)
Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 cups plain yogurt -- preferably full fat
1 cup cooked chickpeas -- drained (canned are fine)
1/4 cup minced cucumber -- (leave the skin on if it's unwaxed)
1/4 cup minced red onion
1 teaspoon sugar
1/4 teaspoon ground cumin
1/4 teaspoon ground mustard
1 teaspoon crushed red pepper flakes -- or to taste
Salt and black pepper

Combine the yogurt, chickpeas, cucumber, onion, sugar, cumin, and mustard
in a bowl.

Yield : 2 1/2 cups (5 one-half cup servings)
Prep Time : 10 minutes, with cooked chickpeas

AuthorNote: It's worth your while to seek out a yogurt that's not overly
processed for this raita (and, for that matter, any other use); national
brands often add thickeners to their yogurts, which significantly change
the yogurt's natural consistency. If they're all that's available to you,
just whisk the yogurt with a little water to thin it out.

Cuisine:
"Indian"
Source:
"Mark Bittman web site"
S(Formatted by Chupa Babi):
"Feb 2012"
Yield:
"2 1/2 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 107 Calories; 3g Fat (27.3%
calories from fat); 6g Protein; 14g Carbohydrate; 1g Dietary Fiber; 9mg
Cholesterol; 37mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0
Vegetable; 1/2 Non-Fat Milk; 1/2 Fat; 1/2 Other Carbohydrates.

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

__._,_.___
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Group Owner/Moderator
.

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(Weight-Watchers-Recipes) Capuccino Chip Muffins - 5 pts plus each

 


* Exported from MasterCook *

Capuccino Chip Muffins

Recipe By :Created by Darlene Zimmerman, MS, RD, for Heart Smart
Serving Size : 12 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowFat (Less than 25%)

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 tablespoons trans-fat-free margarine -- softened
3 tablespoons reduced-fat cream cheese -- (1 1/2 ounces) softened
3/4 cup granulated sugar
1 large egg
2 teaspoons vanilla extract
1 cup all-purpose flour
1 cup white whole-wheat flour -- (such as King Arthur White Whole-Wheat Flour)
2 tablespoons instant espresso -- or coffee crystals (to 3 T.)
2 teaspoons baking powder
1/2 teaspoon baking soda
1/8 teaspoon salt
2/3 cup low-fat buttermilk
6 tablespoons miniature chocolate chips

Preheat oven to 400 degrees.

Line a standard muffin cup baking pan with foil liners or spray with
nonstick cooking spray and set aside. In a large mixing bowl with a mixer
on medium speed, beat the margarine, cream cheese and sugar until light
and fluffy. Beat in the egg and vanilla extract. In a separate bowl,
combine the all-purpose flour, white whole-wheat flour, instant coffee,
baking powder, baking soda and salt. Add the flour mixture to the sugar
mixture alternately with the buttermilk, mixing after each addition.

Fold the chocolate chips into the batter, being careful not to over mix.
Pour the batter into the prepared muffin pan and bake for 12 to 14 minutes
or until a wooden pick inserted in the center comes out clean. Allow
muffins to cool on a wire rack and serve.

Makes: 12
Preparation time: 15 minutes
Total time: 30 minutes

Per muffin: 189 calories (24% from fat), 5 grams fat (2 grams sat. fat, 0
grams trans fat), 33 grams carbohydrates, 4 grams protein, 197 mg sodium,
18 mg cholesterol, 65 mg calcium, 2 grams fiber. Food exchanges: 2 starch,
1/2 fat.

Source:
"Detroit Free Press"
S(Formatted by Chupa Babi):
"Feb 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 183 Calories; 3g Fat (15.6%
calories from fat); 4g Protein; 33g Carbohydrate; 2g Dietary Fiber; 20mg
Cholesterol; 223mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0
Non-Fat Milk; 1/2 Fat; 1 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 3752 0 0 0 0 0

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.

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(Weight-Watchers-Recipes) Cabbage Minestrone With Chick Peas - 5 pts pls; 34g Carbohydrate; 9g Dietary Fiber

 


* Exported from MasterCook *

Cabbage Minestrone With Chick Peas

Recipe By :Martha Rose Shulman
Serving Size : 7 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 30%) Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup chickpeas -- heaped cup, washed and picked over, soaked for 6 hours or overnight in 1 quart water
2 tablespoons olive oil
1 large onion -- finely chopped
1 carrot -- peeled and finely chopped
1 celery stalk -- finely chopped
Salt -- to taste
4 garlic cloves -- minced
28 ounce canned tomatoes -- seeded and chopped, with juice (1 can)
1 1/2 pounds cabbage -- outer leaves removed, cored and coarsely chopped (about 1 medium cabbage)
2 1/2 quarts water
1 bouquet garni -- made with 1 Parmesan rind, a bay leaf, and a few sprigs each parsley and thyme
Freshly ground pepper
1/2 cup elbow macaroni -- or small shells
To serve: -- Freshly grated Parmesan for serving

1. Drain the chick peas and set aside. Heat the oil over medium heat in a
heavy soup pot and add the onion, carrot, and celery. Add 1/2 teaspoon
salt and cook, stirring often, until the mixture is fragrant and the
vegetables tender, about 10 minutes. Stir in half the minced garlic and
cook, stirring, for another minute or so, until the garlic begins to smell
fragrant. Add the tomatoes and their liquid and cook, stirring
occasionally, for 5 to 10 minutes, until the tomatoes have cooked down a
bit. Add the cabbage, stir together for a minute, then add the drained
chick peas, 2 quarts water, and the bouquet garni. Bring to a boil, reduce
the heat to low, cover and simmer 1 hour, or until the beans are just
about tender.

2. Add the remaining garlic and salt to taste, cover and continue to
simmer another 30 minutes to an hour, until the beans are thoroughly
cooked and the soup very fragrant. Add a cup more water if it seems too
thick. Add pepper, taste and adjust salt. Remove the bouquet garni.

3. Add the pasta and cook until the pasta is cooked al dente, 5 to 10
minutes. Serve, passing the Parmesan at the table for sprinkling.

Yield: Serves 6 to 8

Advance preparation: The soup may be made a day ahead through Step 2 and
refrigerated. Bring back to a simmer and proceed with the recipe. It keeps
for a few days in the refrigerator.

Approximate Nutritional Information per Serving (based on 6 Servings): 183
calories (26% fat); total fat: 5.2g; saturated fat: 0.7g; cholesterol:
0mg; sodium: 413 mg; total carbohydrates: 30.6g; dietary fiber: 7.6g;
sugars 9.3g; protein: 5.8g; vitamin A 47 percent recommended daily
allowance (RDA) based on a 2,000 calorie diet; vitamin C 92 percent RDA;
calcium 9 percent RDA; iron 10 percent RDA. (Nutritional information
provided by calorie-count.com)

Despite having just a few ingredients, the flavors of this minestrone are
no less complex than my summer minestrones that have a lot of different
vegetables in them. Cabbage sweetens a broth as it simmers gently (and no,
it won't smell like boiled cabbage).

Dec 11, 2008

Source:
"Recipes for Health, New York Times, Dec 11, 2008"
S(Formatted by Chupa Babi):
"Feb 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 213 Calories; 6g Fat (24.4%
calories from fat); 9g Protein; 34g Carbohydrate; 9g Dietary Fiber; 0mg
Cholesterol; 212mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat;
2 1/2 Vegetable; 1 Fat.

Nutr. Assoc. : 347 0 0 0 0 0 0 0 0 0 27170 0 0 0

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วันพฤหัสบดีที่ 16 กุมภาพันธ์ พ.ศ. 2555

(Weight-Watchers-Recipes) French Toast Egg Whites with Syrup - 3pts

 

One of my Favorites!  A Sweet High Protien Breakfast!
 
1/2 Cup - Egg Whites - 2pts
Vanilla
Cinnamon
and
2 Tbsp - Low Calorie Pancake Syrup - 1pt
 
Mix well Egg Whites with a splash of Vanilla Extract and Cinnamon...
Cook in a pan like Scrambled Eggs then top with Syrup...
 
For an extra 2pts you can top it on a piece of Bread!!

[Non-text portions of this message have been removed]

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(Weight-Watchers-Recipes) Winter Squash and Cabbage Sauteed and Provencal Vegetable Gratin Variation - 24g Carbohydrate; 5g Dietary Fiber

 

7 pts plus

I used the sautee as a base for a wonderful soup: V8 spicy thinned with broth for the liquid. Cooked with red, black and white pepper and a tablespoon of roasted garlic mince. Delicious.
* Exported from MasterCook *

Winter Squash and Cabbage Sauteed and Provencal Vegetable Gratin Variation

Recipe By :Martha Rose Shulman
Serving Size : 5 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
For the shredded vegetable sauté:
2 tablespoons extra virgin olive oil
1 pound winter squash -- peeled and shredded
1/2 cup chopped onion
3/4 pound green cabbage -- shredded
2 garlic cloves -- minced
2 teaspoons finely chopped fresh sage
2 teaspoons chopped fresh thyme leaves
For the gratin:
3 eggs
1/2 cup low-fat milk
Salt and freshly ground pepper
1 cup cooked barley -- rice (preferably brown) or quinoa
2 ounces Gruyère -- grated (1/2 cup)
1 ounce Parmesan -- grated (1/4 cup)

1. If serving the vegetables with grains, begin cooking the grains of your
choice first.

2. Heat 1 tablespoon of the olive oil over medium heat in a large, heavy
skillet or a wok and add the onion. Cook, stirring, until it begins to
soften, about 3 minutes. Add the shredded winter squash and the garlic and
a generous pinch of salt. Cook, stirring often, until not quite tender,
about 10 minutes, and add the remaining oil, the cabbage, sage, thyme, and
salt and pepper to taste. Continue to cook, stirring often, until the
vegetables are tender and fragrant, 8 to 10 minutes. Serve with grains or
use the vegetables for the gratin below.

3. If making a gratin, preheat the oven to 375 degrees and oil a 2-quart
baking dish or gratin dish. In a large bowl, whisk together the eggs and
milk. Add salt to taste (about 1/2 teaspoon) and freshly ground pepper,
and stir in the cooked grains (I used cooked purple barley, and it was a
beautiful and tasty combination with lots of texture) and the cooked
vegetables. Add the cheeses and stir everything together, then scrape into
the prepared baking dish.

4. Bake 40 to 45 minutes, or until the top is lightly browned and the
gratin is set. Allow to cool for 15 minutes or longer before cutting into
wedges and serving. The gratin is good hot, warm or at room temperature,
and you can cut it into smaller pieces to serve as an hors d'oeuvre.

Yield: The sautéed vegetables alone serve 4; the gratin serves 6.

Advance preparation: The vegetables will keep for a couple of days in the
refrigerator and can be reheated. The gratin will keep for 3 or 4 days.

Nutritional information per serving (vegetables only, serving 4): 124
calories; 1 gram saturated fat; 1 gram polyunsaturated fat; 5 grams
monounsaturated fat; 0 milligrams cholesterol; 15 grams carbohydrates; 4
grams dietary fiber; 20 milligrams sodium (does not include salt to
taste); 2 grams protein

Nutritional information per serving (gratin, serving 6): 218 calories; 4
grams saturated fat (45% fat); 1 gram polyunsaturated fat; 6 grams
monounsaturated fat; 109 milligrams cholesterol; 19 grams carbohydrates; 4
grams dietary fiber; 163 milligrams sodium (does not include salt to
taste); 11 grams protein

You can just cook these vegetables in a skillet and serve them with grains
for a great vegan dinner, or turn them into a hearty vegetarian (but not
vegan) Provençal-style gratin.

Feb 7, 2012

Cuisine:
"French"
Source:
"Recipes for Health, New York Times, Feb 6, 2012"
S(Formatted by Chupa Babi):
"Feb 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 270 Calories; 14g Fat (45.8%
calories from fat); 13g Protein; 24g Carbohydrate; 5g Dietary Fiber; 144mg
Cholesterol; 207mg Sodium. Exchanges: 1 Grain(Starch); 1 Lean Meat; 1
Vegetable; 0 Non-Fat Milk; 2 Fat.

Nutr. Assoc. : 0 0 0 0 4920 0 1598 26058 0 0 0 0 0 1466 3562

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(Weight-Watchers-Recipes) Skillet Mushrooms and Chard with Barley or Brown Rice

 

7 pts plus
* Exported from MasterCook *

Skillet Mushrooms and Chard with Barley or Brown Rice

Recipe By :Martha Rose Shulman
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowFat (Less than 30%)
Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup barley -- or brown rice
1 quart water
Salt -- to taste
1 bunch Swiss chard -- generous bunch, or rainbow chard
2 tablespoons extra virgin olive oil -- or 1 tablespoon extra virgin olive oil and 1 tablespoon lemon- or mushroom-scented olive oil
1 pound mushrooms -- trimmed and cut in thick slices
2 garlic cloves -- minced
1 teaspoon roughly chopped fresh thyme leaves
Freshly ground pepper
1/2 cup barley water

1. Combine the barley or rice and water in a medium saucepan and bring to
a boil. Add salt to taste, reduce the heat and simmer the barley for 1
hour, brown rice for 35 to 40 minutes, or until tender. Set a strainer
over a bowl and drain the grains. Retain the cooking water.

2. While the grains are cooking, stem the chard and wash thoroughly in two
changes of water. Chop coarsely. If the stalks are merely thick, dice
them; if they are stringy, discard them.

3. Heat 1 tablespoon of the oil over medium-high heat in a large, wide
skillet or wok. Add the mushrooms and chard stems, if using, and cook,
stirring often, until the mushrooms sear and begin to soften, about 3
minutes. Add the garlic, thyme and a generous pinch of salt and cook,
stirring, until fragrant, about 30 seconds. Stir in the chard and raise
the heat to high. Cook, stirring, until the chard wilts, which shouldn't
take more than 3 minutes (you may have to add the chard in batches,
depending on the size of your pan). Season to taste with salt and pepper.

4. Once the chard has wilted, add 3/4 cup of the cooking water from the
rice or barley. Cover and simmer over low heat for 3 minutes, or until the
chard is tender. Uncover, stir and if you wish to have more sauce with the
vegetables, add more cooking water from the grains and stir until it
reduces to the desired consistency. Taste and adjust seasoning. Drizzle on
the remaining oil and serve with the grains.

Yield: 4 servings.

Advance preparation: You can cook both the grains and the vegetables
several hours ahead and reheat. Retain some barley water or rice water to
add to the dish if desired. The cooked grains will keep for 3 or 4 days in
the refrigerator, but the cooking water will keep for only a couple of
days.

Nutritional information per serving: 279 calories (23% fat); 1 gram
saturated fat; 1 gram polyunsaturated fat; 5 grams monounsaturated fat; 0
milligrams cholesterol; 46 grams carbohydrates; 10 grams dietary fiber;
193 milligrams sodium (does not include salt to taste); 10 grams protein

Mushrooms and barley are a classic combination, but brown rice is also
very nice with this dish, and it cooks faster. Whichever you use, simmer
the grain in abundant water and used the drained water to moisten the
mushrooms and chard.

Feb 7, 2012

Source:
"Recipes for Health, New York Times, Feb 7, 2012"
S(Formatted by Chupa Babi):
"Feb 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 253 Calories; 8g Fat (28.0%
calories from fat); 8g Protein; 40g Carbohydrate; 8g Dietary Fiber; 0mg
Cholesterol; 28mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1 Vegetable; 1
1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 26058 0 1582

__._,_.___
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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(Weight-Watchers-Recipes) Cauliflower, Brussels Sprouts and Red Beans With Lemon and Mustard - 32 grams carbohydrates; 12

 

5.5 pts plus                     
* Exported from MasterCook *

    Cauliflower, Brussels Sprouts and Red Beans With Lemon and Mustard

Recipe By     :Martha Rose Shulman
Serving Size  : 4     Preparation Time :0:00
Categories    : Condiment                       LowCal (Less than 300 cals)
                LowerCarbs                      LowFat (Less than 30%)
                Vegan                           WW

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1             medium  cauliflower
  2          teaspoons  Dijon mustard
  2        tablespoons  fresh lemon juice
     1/4           cup  water -- stock or drained cooking liquid from the accompanying grain (optional)
  2        tablespoons  extra virgin olive oil
     3/4         pound  brussels sprouts -- trimmed and quartered
                        Salt and freshly ground pepper to taste
  1                can  red beans -- drained and rinsed
  2        tablespoons  chopped fresh dill
                        To serve: -- Suggested grain for serving: quinoa (1/2 to 3/4 cup per person)
                        To serve: -- Optional: Lemon-flavored olive oil for drizzling

1. Quarter and core the cauliflower, then slice thin so that it falls
apart into small, thin pieces. Whisk together the Dijon mustard, lemon
juice, 1 tablespoon of the olive oil, and water or stock in a small bowl
and set aside.

2. Heat the olive oil over medium-high heat in a well-seasoned wok or in a
large, heavy nonstick skillet. Add the cauliflower and brussels sprouts
and cook, stirring often, for 5 minutes, until the vegetables are seared
and beginning to soften. Add salt and pepper and continue to cook,
stirring or tossing (as you would a stir-fry), for another 5 minutes, or
until the cauliflower and the brussels sprouts are just tender and
flavorful.

3. Add the beans, dill and lemon-mustard mixture and stir together for
another minute or two. Taste, adjust seasonings, and remove from the heat.
Serve with quinoa or another grain of your choice. If desired, add a
drizzle of lemon-flavored olive oil to each serving.

Yield: 4 servings.

Advance preparation: This is best served right away, but you could make
the dish through Step 2, remove from the heat and let sit for up to an
hour, then reheat and proceed with Step 3.

Nutritional information per serving, with the quinoa: 348 calories; 1 gram
saturated fat; 1 gram polyunsaturated fat; 5 grams monounsaturated fat; 0
milligrams cholesterol; 52 grams carbohydrates; 14 grams dietary fiber;
322 milligrams sodium (does not include salt to taste); 16 grams protein.

Nutritional information per serving, without the quinoa: 237 calories (27%
fat); 1 gram saturated fat; 1 gram polyunsaturated fat; 5 grams
monounsaturated fat; 0 milligrams cholesterol; 32 grams carbohydrates; 12
grams dietary fiber; 315 milligrams sodium (does not include salt to
taste); 12 grams protein.

You can cook this beautiful, lemony skillet dinner in a well-seasoned wok
or a heavy nonstick pan. You'll get the best seared flavor in a wok. Serve
with quinoa.

I made two great discoveries while coming up with these simple and
delicious vegetarian skillet suppers. One is that a wok should not be
limited to Asian stir-fries. A well-seasoned carbon steel wok makes a
great natural nonstick pan that you can get hot enough to obtain a
wonderful seared flavor when you cook vegetables, no matter what the
seasonings. The other thing I discovered is that the cooking water drained
off from cooked barley or brown rice can be added to cooked vegetables the
way pasta cooking water is sometimes used to moisten and add texture to an
accompaniment. The starch in the nutrient-dense water enriches the
vegetables like a sauce. Just add more water than the usual proportion
that you'd use – say a quart for a cup of brown rice or barley, and drain
the grains through a strainer set over a bowl when they're tender.

Feb 6, 2012

Source:
  "Recipes for Health, New York Times, Feb 6, 2012"
S(Formatted by Chupa Babi):
  "Feb 2012"
                                    - - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 256 Calories; 7g Fat (25.0%
calories from fat); 14g Protein; 37g Carbohydrate; 15g Dietary Fiber; 0mg
Cholesterol; 70mg Sodium.  Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1
1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates.

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
.

__,_._,___
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วันพฤหัสบดีที่ 9 กุมภาพันธ์ พ.ศ. 2555

(Weight-Watchers-Recipes) Slow Cooker Chile Chocolate Black Bean Brownies - 3 pts plus ; 20g Carbohydrate; 5g Dietary Fiber

 


* Exported from MasterCook *

Slow Cooker Chile Chocolate Black Bean Brownies - 3 pts plus

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 30%) Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup rolled oats
1/2 cup chopped walnuts
15 ounces canned black beans -- (1 can)
2 ripe bananas
3 Tablespoons apple sauce
1/4 cup agave syrup -- or maple syrup
1/2 cup unsweetened cocoa powder
1/4 teaspoon chile powder -- (cayenne or chipotle are my favorite)
1/2 teaspoon cinnamon
1 teaspoon vanilla extract

The Night Before: process the rolled oats in a food processor to a
flourlike consistency. (You can substitute instant oatmeal instead if you
have it on hand.) Remove the oats and put in a large mixing bowl with the
walnuts. Add the beans, bananas, applesauce, agave, cocoa, chile powder,
cinnamon, and vanilla to a food processor and process until smooth. Add
this mixture to the mixing bowl with the oats and stir to combine.

Line the baking dishes (2 small 3-cup rectangular Pyrex dishes) with
parchment paper, cut long enough to hang over the edge of the pan. Spoon
the brownie mixture over it. You will need to push it into the corners or
your brownies won't have the shape you're expecting. Cover and store in
the fridge.

In the Morning: roll up some aluminum foil, make a ring with it, and place
in the bottom of the slow cooker. Put the baking dishes on top of the foil
ring. (I arranged one dish crisscrossed over the other on top of the
aluminum foil ring.) Place a clean dish towel underneath the lid to catch
the condensation. Cook on low for 6 to 8 hours.

Yield: 12 pieces
Prep time: 20 minutes
Total cook time: 6 to 8 hours

VARIATIONS: if you are making this for kids, leave out the chile powder
and add a few more tablespoons (30 to 45 ml) agave nectar to make them
sweeter. You can also leave out the cinnamon and add some mint extract
instead. In other words, customize the recipe to fit your family's comfort
zone.

AuthorNote: These healthy brownies are extremely fudgy and moist. Lining
you baking dishes with parchment paper will help you pull the entire
cooked contents out of the slow cooker and pan. It will be very hard,
maybe impossible, to get the brownies out of the dish in one piece if you
skip this step.

I used a 6-quart oval slow cooker and tow small 3-cup rectangular Pyrex
dishes to make this recipe. You can use different sizes, but make sure the
dishes you plan to use fit in your slow cooker before you start making the
batter!

Description:
"3 pts plus"
Source:
"Vegan Slow Cooker by Kathy Hester, 2011"
S(Formatted by Chupa Babi):
"Feb 2012"
Yield:
"12 pieces"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 125 Calories; 4g Fat (26.6%
calories from fat); 5g Protein; 20g Carbohydrate; 5g Dietary Fiber; 0mg
Cholesterol; 111mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat;
1/2 Fruit; 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 31 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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