วันศุกร์ที่ 23 มีนาคม พ.ศ. 2555

(Weight-Watchers-Recipes) Crabmeat Tostadas - 5 pts plus; 24g Carbohydrate; 3g Dietary Fiber

 


* Exported from MasterCook *

Crabmeat Tostadas

Recipe By :Martha Rose Shulman
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 30%) Seafood

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound cooked crabmeat -- picked over for shells
1 jalapeño -- to 2, or serrano chilies, seeded if desired and minced
4 scallions -- white and light green parts, sliced thin or minced
1/2 pound tomatoes -- finely diced (optional; omit if good tomatoes are not available)
2/3 cup corn kernels -- (fresh or thawed frozen), steamed for 5 minutes
1/4 cup chopped cilantro
1/4 cup fresh lime juice -- (more to taste)
2 tablespoons extra virgin olive oil -- (optional)
Salt -- to taste
9 corn tortillas -- cut into quarters or halves and toasted in the microwave
Sliced radishes -- (optional)

1. Toss together all of the ingredients except the tortillas and radishes.
If desired, warm through in a pan over medium heat, but don't cook the
crab, or it will become too tough.

2. Spoon the crab mixture onto the toasted tortilla halves or triangles.
Garnish with radish slices if desired and serve.

Yield: 6 main-dish servings or 10 appetizer servings.

Advance preparation: This should be served soon after it's mixed.

Nutritional information per serving (6 main-dish servings): 194 calories
(9% fat); 2 grams fat; 0 grams saturated fat; 0 grams polyunsaturated fat;
4 grams monounsaturated fat; 57 milligrams cholesterol; 24 grams
carbohydrates; 4 grams dietary fiber; 298 milligrams sodium (does not
include salt to taste); 19 grams protein

Nutritional information per serving (10 appetizer servings): 116 calories
(8% fat); 1 gram fat; 0 grams saturated fat; 0 grams polyunsaturated fat;
0 grams monounsaturated fat; 34 milligrams cholesterol; 14 grams
carbohydrates; 2 grams dietary fiber; 179 milligrams sodium (does not
include salt to taste); 11 grams protein

All you need is a little lime juice, cilantro and chili pepper for this
crabmeat tostada topping. Corn makes a nice addition too, but at this time
of year it will have to come from the freezer.

Cuisine:
"TexMex"
Source:
"Recipes for Health, New York Times, March 13, 2012"
S(Formatted by Chupa Babi):
"March 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 218 Calories; 6g Fat (26.0%
calories from fat); 17g Protein; 24g Carbohydrate; 3g Dietary Fiber; 59mg
Cholesterol; 288mg Sodium. Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat;
1/2 Vegetable; 0 Fruit; 1 Fat.

Nutr. Assoc. : 2925 0 0 0 0 0 0 0 0 0 0

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.

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(Weight-Watchers-Recipes) Cabbage and Onion Marmalade Pizza with Anchovies - Pissaladiere - 4 pts plus/slice; 18g Carbohydrate; 2g Dietary Fiber

 


* Exported from MasterCook *

Cabbage and Onion Marmalade Pizza with Anchovies - Pissaladiere

Recipe By :Martha Rose Shulman
Serving Size : 8 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons olive oil
1 pounds onions -- to 1 1/4 pounds, quartered lengthwise and thinly sliced across the grain
1 pound cabbage -- shredded or finely chopped
Salt and freshly ground pepper
3 garlic cloves -- minced
2 teaspoons fresh thyme leaves -- or 1 teaspoon dried thyme
1 tablespoon capers -- drained, rinsed and mashed in a mortar and pestle or finely chopped
For pizza:
1/2 recipe whole-wheat pizza dough
12 anchovy fillets -- soaked in water for 5 minutes, drained, rinsed and dried on paper towels (optional)
12 Niçoise olives -- (optional)

1. Heat the olive oil in a large, heavy nonstick skillet over medium heat.
Add the onions and cabbage with a generous pinch of salt and cook,
stirring, until they begin to soften, about 5 minutes. Add another
generous pinch of salt, cover the pan and turn the heat to low. Cook
slowly for one hour, stirring often, until the mixture has melted down to
a sweet, soft, golden marmalade. Add the garlic, thyme, capers, and salt
and pepper to taste. Cover and cook for another 15 minutes. Uncover, and
if there is a lot of liquid in the pan, cook until the liquid in the pan
has cooked off.

2. For pizza, preheat the oven to 450 degrees, preferably with a baking
stone in it. Roll out the pizza dough and line a 12- to 14-inch pan. Brush
the remaining tablespoon of oil over the bottom but not the rim of the
crust. Spread the onion and cabbage mixture over the crust in an even
layer. Cut the anchovies in half and decorate the top of the crust with
them, making 12 small x's and placing an olive in the middle of each x.
Place on top of the pizza stone and bake 10 to 15 minutes, until the edges
of the crust are brown and the topping is beginning to brown. Remove from
the heat. Serve hot or warm or at room temperature.

Yield: One 12- to 14-inch pizza, 8 slices

Advance preparation: The onion and cabbage topping will keep for a week in
the refrigerator. Pizza dough can be made several days ahead and held in
the refrigerator, or it can be frozen.

Nutritional information per slice: 153 calories (29% fat); 5 grams fat; 1
gram saturated fat; 1 gram polyunsaturated fat; 3 grams monounsaturated
fat; 0 milligrams cholesterol; 25 grams carbohydrates; 4 grams dietary
fiber; 225 milligrams sodium (does not include salt to taste); 4 grams
protein

I use this to make a riff on pissaladière, the classic Niçois onion pizza.
The cabbage and onion mixture cooks down to a sweet marmalade that makes a
perfect pizza topping and would go just as well on a piece of toast.

Whole Wheat Pizza Dough - 2 crusts
2 teaspoons active dry yeast
1 cup warm water
1/2 teaspoon sugar
1 tablespoon extra virgin olive oil -- plus additional for
brushing the pizza crusts
1 1/4 cups stone ground whole wheat flour
1 1/2 cups unbleached all-purpose flour -- plus additional if
necessary for kneading
1 1/4 teaspoons salt

1. Combine the yeast and water in a 2-cup Pyrex measuring cup. Add the
sugar, and stir together. Let sit two or three minutes, until the water is
cloudy. Stir in the olive oil.

2. Combine the whole wheat flour, all-purpose flour and salt in a food
processor fitted with the steel blade. Pulse once or twice. Then, with the
machine running, pour in the yeast mixture. Process until the dough forms
a ball on the blades. Remove from the processor (the dough will be a
little tacky; flour or moisten your hands so it won't stick), and knead on
a lightly floured surface for a couple of minutes, adding flour as
necessary for a smooth dough.

3. Shape the dough into a ball, pinched at bottom and rounded at top.
Transfer the dough to a clean, lightly oiled bowl, rounded side down
first, then rounded side up. Cover the bowl tightly with plastic wrap, and
leave it in a warm spot to rise for 1 to 1 1/2 hours. When it is ready,
the dough will stretch when it is gently pulled.

4. Divide the dough into two equal balls. Put the balls on a lightly oiled
tray or platter, cover with lightly oiled plastic wrap or a damp towel,
and leave them to rest for 15 to 20 minutes. Afterward, the dough balls
can be placed in a wide bowl, covered with plastic wrap and refrigerated
for up to three days. Alternatively, you can wrap them loosely in lightly
oiled plastic wrap and refrigerate them in a resealable plastic bag. When
you are ready to roll out the pizzas, you will need to bring the balls to
room temperature and punch them down again.

5. Preheat the oven to 450 degrees. Place a pizza stone on the middle rack
of the oven. Roll or press out the dough to a 12- to 14-inch circle.
Lightly oil pizza pans, and dust with semolina or cornmeal. Place the
dough on the pizza pan. With your fingers, form a slightly thicker raised
rim around edge of the circle. Brush everything but the rim with a little
olive oil, then top the pizza with the toppings of your choice.

6. Place the pizza pan on the stone. Bake as directed.

Yield: Two 12- to 14-inch crusts.

Advance preparation: The pizza dough can be refrigerated after the first
rise for up to three days (see step 4). The rolled out dough can be
frozen. Transfer directly from the freezer to the oven.

Source: "Recipes for Health, New York Times, May 25, 2009"

Per Serving (excluding unknown items): 79 Calories; 1g Fat (11.5% calories
from fat); 3g Protein; 15g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 168mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0
Fat; 0 Other Carbohydrates.

Source:
"Recipes for Health, New York Times, March 20, 2012"
S(Formatted by Chupa Babi):
"March 2012"
Yield:
"1 pizza"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 141 Calories; 6g Fat (38.7%
calories from fat); 5g Protein; 18g Carbohydrate; 2g Dietary Fiber; 5mg
Cholesterol; 332mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1
1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 4519 0 926531

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*************************************************************
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Group Owner/Moderator
.

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(Weight-Watchers-Recipes) Whole Wheat Pizza Dough - Per slice: 2 pts plus; 15g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Whole Wheat Pizza Dough - 2 crusts

Recipe By :Martha Rose Shulman
Serving Size : 16 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 15%) Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 teaspoons active dry yeast
1 cup warm water
1/2 teaspoon sugar
1 tablespoon extra virgin olive oil -- plus additional for brushing the pizza crusts
1 1/4 cups stone ground whole wheat flour
1 1/2 cups unbleached all-purpose flour -- plus additional if necessary for kneading
1 1/4 teaspoons salt

1. Combine the yeast and water in a 2-cup Pyrex measuring cup. Add the
sugar, and stir together. Let sit two or three minutes, until the water is
cloudy. Stir in the olive oil.

2. Combine the whole wheat flour, all-purpose flour and salt in a food
processor fitted with the steel blade. Pulse once or twice. Then, with the
machine running, pour in the yeast mixture. Process until the dough forms
a ball on the blades. Remove from the processor (the dough will be a
little tacky; flour or moisten your hands so it won't stick), and knead on
a lightly floured surface for a couple of minutes, adding flour as
necessary for a smooth dough.

3. Shape the dough into a ball, pinched at bottom and rounded at top.
Transfer the dough to a clean, lightly oiled bowl, rounded side down
first, then rounded side up. Cover the bowl tightly with plastic wrap, and
leave it in a warm spot to rise for 1 to 1 1/2 hours. When it is ready,
the dough will stretch when it is gently pulled.

4. Divide the dough into two equal balls. Put the balls on a lightly oiled
tray or platter, cover with lightly oiled plastic wrap or a damp towel,
and leave them to rest for 15 to 20 minutes. Afterward, the dough balls
can be placed in a wide bowl, covered with plastic wrap and refrigerated
for up to three days. Alternatively, you can wrap them loosely in lightly
oiled plastic wrap and refrigerate them in a resealable plastic bag. When
you are ready to roll out the pizzas, you will need to bring the balls to
room temperature and punch them down again.

5. Preheat the oven to 450 degrees. Place a pizza stone on the middle rack
of the oven. Roll or press out the dough to a 12- to 14-inch circle.
Lightly oil pizza pans, and dust with semolina or cornmeal. Place the
dough on the pizza pan. With your fingers, form a slightly thicker raised
rim around edge of the circle. Brush everything but the rim with a little
olive oil, then top the pizza with the toppings of your choice.

6. Place the pizza pan on the stone. Bake as directed.

Yield: Two 12- to 14-inch crusts.

Whole wheat pizza crust has a nutty flavor and real nutritional value.
Since the crust is what pizza is primarily about, this is a good thing.
But a crust made with too much whole wheat flour can be heavy, dry and
tough. I've found that this formula, which combines whole wheat and
all-purpose flour, makes a crust that is both delightful to eat and full
of whole grain nutrients, especially fiber.

Advance preparation: The pizza dough can be refrigerated after the first
rise for up to three days (see step 4). The rolled out dough can be
frozen. Transfer directly from the freezer to the oven.

Source:
"Recipes for Health, New York Times, May 25, 2009"
S(Formatted by Chupa Babi):
"March 2012"
Yield:
"2 pizza crusts"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 79 Calories; 1g Fat (11.5% calories
from fat); 3g Protein; 15g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 168mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0
Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 26182 0 0

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

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วันจันทร์ที่ 19 มีนาคม พ.ศ. 2555

(Weight-Watchers-Recipes) Korean Seafood Pancakes - 5 pts plus; 31g Carbohydrate; 2g Dietary Fiber

 


* Exported from MasterCook *

Korean Seafood Pancakes

Recipe By :Grace Parisi
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 15%) Seafood

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3/4 cup all-purpose flour
1/4 cup rice flour
1 large egg -- beaten
3/4 cup seltzer water -- plus 2 tablespoons seltzer or sparkling water
1/2 teaspoon toasted sesame oil
Salt
1/2 cup kimchi -- drained, pressed dry and chopped
4 ounces medium shrimp -- shelled, deveined and split horizontally
4 ounces baby squid -- bodies cut into 1/4-inch rings, tentacles halved
4 large scallions -- thinly sliced
Vegetable oil -- for frying
1/4 cup soy sauce
1/4 cup unseasoned rice vinegar

1.In a large bowl, whisk the all-purpose flour and the rice flour with the
egg, seltzer, toasted sesame oil and 3/4 teaspoon of salt. Add the kimchi,
shrimp, squid and scallions to the batter.

2.In 2 medium nonstick skillets, heat 1/4 inch of vegetable oil. Spoon 2
mounds of the batter into each skillet and gently spread them into 4- to
5-inch rounds; be sure to evenly distribute the seafood in the pancakes.
Cook over moderately high heat until the pancakes are golden and crisp on
the bottom, 4 to 5 minutes. Carefully flip and cook over moderate heat
until the pancakes are golden and crisp and the batter is cooked through,
about 3 minutes longer. Using a slotted spatula, transfer the pancakes to
a paper towel-lined plate to drain.

3.In a small bowl, combine the soy sauce and rice vinegar. Cut the seafood
pancakes into wedges and serve them with the dipping sauce.

SERVINGS: 4 first-course servings
Total time: 45 mins

These crispy seafood pancakes get a spicy tang from the kimchi that's
mixed into the batter. To add more heat to the dish, thinly slice a hot
chile pepper and add it to the dipping sauce.

Cuisine:
"Asian"
Source:
"Food & Wine, Dec 2011"
S(Formatted by Chupa Babi):
"March 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 220 Calories; 3g Fat (12.8%
calories from fat); 16g Protein; 31g Carbohydrate; 2g Dietary Fiber; 162mg
Cholesterol; 1237mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 1/2 Lean
Meat; 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 903818 0 1430 0 0 0 0

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

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(Weight-Watchers-Recipes) Sweet and Spicy Cider Braised Red Cabbage - 5 pts plus; 34g Carbohydrate; 5g Dietary Fiber

 


* Exported from MasterCook *

Sweet and Spicy Cider Braised Red Cabbage

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons butter
1 1/2 inches fresh ginger root -- about 3/4 inch thick, peeled, cut in coins, and finely chopped
1 large red apple -- peeled and diced
1 large red onion -- cut in quarters and sliced thinly
1 large red bell pepper -- diced
1 cup shredded carrots
2 cups apple cider -- or apple juice, or to cover
1 tablespoon turmeric
1 tablespoon red pepper flakes -- scant, or to taste
8 ounces shredded red cabbage -- 1 package

Melt butter over low flame in wide nonstick 5-quart chili pot, or the
equivalent. [Ultimately, you don't want to fill the pot more than
half-full.] Add ginger root, red apple and red onion. Cover and cook until
apple is golden, and onions are softening.

Add bell pepper and carrots and toss well. Cover and cook five minutes or
until bell pepper is softer, but not limp. Do not allow ginger to burn.

Add apple cider. Add turmeric and red pepper flakes. Mix everything
together. Bring to a boil.

Add red cabbage toss all vegetables together. Lower flame, so you have a
low simmer, tilt cover slightly to allow steam release, and reduce liquids
until veggies are soft and glazed (about 15 minutes, depending on the size
of the pot). There will be moisture on the veggies, but not liquid on the
pot bottom.

Makes 4 cups (Serves 4 as a side dish, or 2 as a main dish).

AuthorNote: Spicy, sweet and jammy, this is cooked only until the cider is
absorbed and the veggies lightly glazed. There's still a little crunch in
the veggies; that's why they're added separately and in this order.

ChupaNote; I don't remember where we got this recipe, but we've been
making it for a couple of years. If you have any left-over boiled
potatoes, add them. Tofu works too.

Source:
"Unknown"
S(Formatted by Chupa Babi):
"March 2012"
Yield:
"4 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 194 Calories; 7g Fat (28.8%
calories from fat); 2g Protein; 34g Carbohydrate; 5g Dietary Fiber; 16mg
Cholesterol; 83mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Vegetable; 1
1/2 Fruit; 1 Fat.

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

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

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(Weight-Watchers-Recipes) Scallion Crepes - Asian - 1 pts plus; 6g Carbohydrate; trace Dietary Fiber

 


* Exported from MasterCook *

Scallion Crepes - Asian

Recipe By :The Barbecue Bible by Steven Raichlen
Serving Size : 16 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 large eggs
1/2 teaspoon sugar
1/2 teaspoon salt
3/4 cup milk
1 cup unbleached all-purpose flour
3 tablespoons very finely chopped trimmed scallion
greens
1 tablespoon Asian (dark) sesame oil
Nonstick cooking oil spray -- melted butter, or more sesame oil for oiling the crêpe pan

1. Place the eggs, sugar, and salt in a bowl and whisk until the sugar and
salt dissolve. Whisk in the milk and ½ cup of water to blend well, then
add the flour and whisk just to mix. If the batter looks lumpy, strain it
into another bowl. Whisk in the scallions and sesame oil. The batter
should be the consistency of heavy cream. If it is too thick, thin it with
a little more water.

2. Lightly spray a 5-inch crêpe pan with oil (or brush it with a little
butter or more sesame oil) and heat over medium heat (when the pan is hot
enough, a drop of water placed in it will evaporate in 2 to 3 seconds).
Off the heat, add 2 tablespoons of the crêpe batter to the pan all at
once. Gently tilt and rotate the pan to form a thin 4-inch round crêpe.

3. Return the pan to the heat and cook the crêpe until lightly browned on
both sides, 1 to 2 minutes per side, turning with a spatula. As the crêpes
are done, stack them on top of one another on a plate. For best results,
spray the pan lightly with oil between crêpes.

Makes about 16 four-inch crepes

These crêpes are much more delicate than Peking pancakes or tortillas. You
can make them up to twenty-four hours ahead and store them wrapped in
plastic in the refrigerator.

Cuisine:
"Asian"
Source:
"Cookstr"
S(Formatted by Chupa Babi):
"March 2012"
Yield:
"16 four-inch crepes"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 50 Calories; 2g Fat (33.7% calories
from fat); 2g Protein; 6g Carbohydrate; trace Dietary Fiber; 28mg
Cholesterol; 81mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0
Vegetable; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 926087 0 0 0

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

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(Weight-Watchers-Recipes) Mediterranean Polenta with Black Beans and Spinach starters - 3 pts plus; 22g Carbohydrate; 5g Dietary Fiber

 


* Exported from MasterCook *

Polenta with Black Beans and Spinach starters

Recipe By :Adapted from Vegan Express by Nava Atlas
Serving Size : 18 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 10%) Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
18 slices prepared polenta -- two tubes (18-ounce each)
Olive oil cooking spray
1 tablespoon extra virgin olive oil
2 cloves garlic -- to 3, minced
2 cans black beans -- (15-oz each) drained and rinsed
1/4 cup oil-cured sun-dried tomatoes -- sliced
1 teaspoon ground cumin -- to 2 t., to taste
5 ounces fresh baby spinach -- to 6 oz, rinsed well
Salt and freshly ground pepper to taste


Cut the puckered ends off each tube of polenta, then cut into 12 slices,
each about 1/2 inch thick. Heat a wide nonstick griddle that has been
generously sprayed with olive oil cooking spray. Arrange the polenta
slices on the griddle. Cook both sides over medium-high heat until golden
and crisp, about 8 minutes per side.

Meanwhile, heat the olive oil in a wide skillet or steep-sided stir-fry
pan. Add the garlic and sauté over low heat for a minute or so, until
turning golden.

Add the beans, dried tomatoes, and cumin. Stir together and cook over
medium heat until well heated through.

Add the spinach, cover, and cook just until it wilts, 1 to 2 minutes. Stir
the mixture together, season with pepper, and remove from the heat.

To serve, arrange 3 or 4 polenta slices on each plate and spoon the bean
mixture evenly over each serving.

Serves 4 to 6 (Makes 12 to 18 starters)

Prepared polenta provides an easy way to add variety to the dinner
repertoire. I often use it sliced and sautéed as a side dish, but
occasionally, it will become an intrinsic part of a recipe, as it is here,
topped with a simple combination of black beans and spinach. Look for this
kind of polenta in natural foods stores, as well as in supermarkets'
Italian or gluten-free foods sections.

ChupaNote: you can also make this as a pizza, spreading the polenta over a
pizza plate & topping with everything else. I shaved dried feta over
everything and sprinkle with Aleppo red pepper.

Cuisine:
"Mediterranean"
Source:
"VegKitchen dot com"
S(Formatted by Chupa Babi):
"March 2012"
Yield:
"18 starters"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 119 Calories; 1g Fat (9.4% calories
from fat); 6g Protein; 22g Carbohydrate; 5g Dietary Fiber; 0mg
Cholesterol; 170mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat;
0 Vegetable; 0 Fat.

Nutr. Assoc. : 0 0 0 0 0 1448 0 0 0 0

__._,_.___
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*************************************************************
As for me and my house, we will serve the Lord! Joshua 24:15

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Group Owner/Moderator
.

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(Weight-Watchers-Recipes) Luby's Cafeteria's Spanish Slaw - 1 pt plus; 8g Carbohydrate; 2g Dietary Fiber

 


* Exported from MasterCook *

Luby's Cafeteria's Spanish Slaw

Recipe By :From the Luby's Cafeteria 50th Anniversary Cookbook
Serving Size : 10 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 30%) Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
Salad:
2 pounds green cabbage -- shredded (1 medium head)
1 cup thinly sliced dill pickles
1/2 cup short thin strips green bell peppers
1/4 cup coarsly chopped fresh parsley
1/4 cup thinly sliced green onions with tops
1/3 cup shredded carrots
1 tablespoon finely chopped red bell peppers -- or pimentos
Dressing:
1/2 cup water
1/3 cup pickle juice -- (juice from jar of pickles)
1/4 cup vinegar
1 tablespoon granulated sugar
1 tablespoon vegetable oil
1 teaspoon salt
1 teaspoon pepper

In a large bowl, combine cabbage, pickles, green bell pepper, parsley,
green onions, carrots and red pepper.

For dressing, combine water, pickle juice, vinegar, sugar, oil, salt and
pepper. Whisk until well blended. Pour dressing over cabbage mixture and
toss lightly to coat evenly.

Cover and refrigerate at least 2 hours, tossing lightly several times.

NOTE: To shredded cabbage the Luby's way (for slaw that is easy to eat)
cut cabbage in half lengthwise and remove core. Cut crosswise into
1/8-inch slices into 2-inch lengths.

10 servings

Source:
"Razzle Dazzle Recipes"
S(Formatted by Chupa Babi):
"March 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 47 Calories; 2g Fat (27.5% calories
from fat); 1g Protein; 8g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol;
533mg Sodium. Exchanges: 0 Grain(Starch); 1 Vegetable; 1/2 Fat; 0 Other
Carbohydrates.

Nutr. Assoc. : 0 2416 926737 2236 20067 20030 0 2236 0 0 0 0 0 0 0 0

__._,_.___
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*************************************************************
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.

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(Weight-Watchers-Recipes) Cabbage with Faux Sausage - 4 pts plus; 24g Carbohydrate; 6g Dietary Fiber

 


* Exported from MasterCook *

Cabbage with Faux Sausage

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
16 ounces cole slaw mix -- (1 package) shredded, or 1 head green cabbage
1 medium red onion -- sliced thin
1 red bell pepper -- sliced thin
1 green bell pepper -- sliced thin
1 1/2 cup vegetable broth
1 package MorningStar Farms® Veggie Sausage Links -- (8 oz.)
1 tablespoon butter

Add all ingredients to a 4 quart sauce pan or Dutch oven and cook covered
over medium heat 15 minutes or until vegetables are tender.

Serves 4

AuthorNote: This easy version of classic Cabbage with Sausage starts with
cole slaw mix and veggie sausage links.

ChupaNote: soften the onions in the butter, then add the peppers. Moisten
with a little of the broth, add the sliced sausage links. Cook until the
broth cooks off. Add the cabbage and another tablespoon of butter, coat
the cabbage. Add the rest of the broth and cook thru.

Source:
"Morninstar Farms"
S(Formatted by Chupa Babi):
"March 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 162 Calories; 6g Fat (30.7%
calories from fat); 6g Protein; 24g Carbohydrate; 6g Dietary Fiber; 9mg
Cholesterol; 717mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 2
1/2 Vegetable; 1 Fat.

Nutr. Assoc. : 4920 0 0 0 0 904839 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 15 มีนาคม พ.ศ. 2555

(Weight-Watchers-Recipes) Barbecued Chicken and Mushroom Tostadas - 8 pts plus; 25g Carbohydrate; 3g Dietary Fiber

 


* Exported from MasterCook *

Barbecued Chicken and Mushroom Tostadas

Recipe By :Martha Rose Shulman
Serving Size : 4 Preparation Time :0:00
Categories : Fowl/Poultry LowerCarbs
LowFat (Less than 25%)

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 whole chicken breast on the bone -- skinned and split, or 2 boneless, skinless chicken breasts, 1.3 to 1.5 pounds
2 1/2 quarts water
1 onion -- quartered
2 garlic cloves -- peeled and crushed
1/2 teaspoon dried thyme -- or oregano, or a combination
Salt -- to taste
1 tablespoon extra virgin olive oil
8 mushrooms -- white or creminitrimmed and sliced
1/4 cup prepared barbecue sauce
6 corn tortillas -- halved and toasted in the microwave (see note)
2 cups arugula
1 tablespoon fresh lime juice -- (1 to 2)
6 radishes

1. Combine the water, the quartered onion and the whole crushed garlic
cloves in a 2-quart saucepan and bring to a simmer over medium heat. Add
the chicken breasts and bring back to a simmer. Skim off any foam that
rises, then add the dried herbs. Partly cover, reduce the heat to low and
simmer 15 to 20 minutes, until the chicken is cooked through (cut one in
half to check; the meat should not be pink). Add salt to taste. Allow the
chicken to cool in the broth if there is time. Remove the chicken from the
broth when it is cool enough to handle. Remove from the bone and shred by
pulling strips of chicken off the top of the breast, with the grain. You
should have about 4 cups of shredded chicken. Strain the chicken broth and
refrigerate overnight (the next morning, skim off and discard the fat and
freeze the broth in smaller containers).

2. Heat the olive oil over medium-high heat in a large, heavy skillet and
add the mushrooms. Cook, stirring, until they are seared and beginning to
soften, and add salt and pepper to taste. Continue cooking until mushrooms
are just tender, a couple of minutes, and remove from the heat. Add the
chicken and the barbecue sauce and stir until the meat and mushrooms are
coated lightly with the sauce.

3. Toast the tortillas in the microwave. Toss the arugula with lime juice.
Place a spoonful of the chicken and mushroom mixture on the tortillas, top
with a handful of arugula, garnish with radishes and serve.

Yield: 4 servings.

Advance preparation: The poached chicken breasts will keep for 3 or 4 days
in the refrigerator.

Nutritional information per serving: 324 calories (25% fat); 9 grams fat;
1 gram saturated fat; 1 gram polyunsaturated fat; 4 grams monounsaturated
fat; 94 milligrams cholesterol; 25 grams carbohydrates; 3 grams dietary
fiber; 291 milligrams sodium (does not include salt to taste); 34 grams
protein

A reader recently requested some recipes that the barbecue lovers in her
household would be open to. If you're cooking for both meat-eaters and
vegetarians, make a batch using mushrooms alone, about a pound and a half
of them. Sweat them in the olive oil as directed and mix with the barbecue
sauce.

Microwave-Toasted Tortilla Chips

Cut the tortillas in half or into quarters, or leave whole. Place as many
as will fit in one layer on a plate and microwave on full power for 1
minute. Turn over the tortilla pieces (they'll be wet on the bottom) and
microwave again for a minute. The chips should be browned and crisp. If
they are not, turn over once more and microwave for another 30 seconds to
a minute. Repeat with the remaining tortillas until all of them are done.
They'll remain crispy for several hours.

Note: The process will take less time if you air-dry the tortillas on a
rack for an hour or so before microwaving.

Source:
"Recipes for Health, New York Times, March 12, 2012"
S(Formatted by Chupa Babi):
"March 2010"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 198 Calories; 6g Fat (26.0%
calories from fat); 13g Protein; 25g Carbohydrate; 3g Dietary Fiber; 24mg
Cholesterol; 233mg Sodium. Exchanges: 1 Grain(Starch); 1 Lean Meat; 1
Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 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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วันอังคารที่ 13 มีนาคม พ.ศ. 2555

(Weight-Watchers-Recipes) Kohlrabi and Celery Root Puree - 2 pts plus; 15 grams carbohydrates; 4 grams dietary fiber

 


* Exported from MasterCook *

Kohlrabi and Celery Root Puree

Recipe By :Martha Rose Shulman
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 5%) Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 pound Yukon gold potatoes -- (1 medium), peeled and diced
1 pound kohlrabi -- peeled and cut into large pieces
1 large celery root -- about 1 pound, peeled and cut into large pieces
1 tablespoon plain yogurt -- to 2 (to taste)
1 tablespoon butter -- (optional)
Salt and freshly ground pepper -- to taste

1. Place the potatoes, kohlrabi and celery root in a steamer above 2
inches of boiling water. Cover and steam 15 to 20 minutes, until tender.

2. Drain, cover tightly and allow to sit for 5 minutes, to steam and dry
out. Mash with a potato masher or through a food mill fitted with a medium
screen. Add the yogurt and the butter and mix together until incorporated.
Season to taste with salt and pepper.

Yield: 6 servings.

Advance preparation: You can make this up to an hour before serving.
Reheat gently on top of the stove.

Nutritional information per serving: 68 calories (85 with the butter); 0
grams fat (2 grams with the butter); 0 grams saturated fat (1 gram with
the butter); 0 grams polyunsaturated fat; 0 grams monounsaturated fat (1
gram with the butter); 0 milligrams cholesterol (5 milligrams with the
butter); 15 grams carbohydrates; 4 grams dietary fiber; 94 milligrams
sodium (does not include salt to taste; 111 milligrams with the butter); 3
grams protein

This simple combination tastes so good to me, it hardly needs
embellishment. The butter is optional. If you miss old-fashioned buttery
mashed potatoes, let this be a stand-in.

March 6, 2012

Source:
"Recipes for Health, New York Times, March 6, 2010"
S(Formatted by Chupa Babi):
"March 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 58 Calories; 2g Fat (30.1% calories
from fat); 2g Protein; 9g Carbohydrate; 3g Dietary Fiber; 5mg Cholesterol;
54mg Sodium. Exchanges: 1 Vegetable; 0 Non-Fat Milk; 1/2 Fat; 0 Other
Carbohydrates.

Nutr. Assoc. : 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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(Weight-Watchers-Recipes) Chunky Mushroom Marinara - 3 pts plus; 19g carbs; 7g fiber

 


* Exported from MasterCook *

Chunky Mushroom Marinara

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 Tablespoons Extra Virgin Olive Oil
1 medium onion -- diced
1 medium carrot -- diced
1 medium red bell pepper -- diced
7/8 ounces Sliced Shiitake Mushrooms -- 1 package
7/8 ounces Maitake Mushrooms -- 1 package
25 ounces Spaghetti Sauce -- 1 jar - No Salt
14 1/2 ounces Diced Tomatoes -- do not drain
1/2 teaspoon dried basil
1 cup water
2 teaspoons Shoyu Soy Sauce -- optional

Heat the oil in a medium sauce pan and sauté the onions for 1 to 2
minutes. Add carrot and bell pepper. Sauté 3 minutes. Add all remaining
ingredients except the shoyu. Cover and simmer 15 to 20 minutes. Add shoyu
and simmer 5 minutes.

Serves 8
Prep time: 10 mins
Cook time: 30 mins

Per serving: 129 Calories, 5g Fat (34% calories from fat), 4g Protein, 19g
Carbohydrate, 7g Fiber, 0mg Cholesterol, 316mg Sodium

Source:
"Eden Organic"
S(Formatted by Chupa Babi):
"March 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 161 Calories; 8g Fat (41.4%
calories from fat); 3g Protein; 22g Carbohydrate; 5g Dietary Fiber; 0mg
Cholesterol; 535mg Sodium. Exchanges: 0 Grain(Starch); 4 Vegetable; 1 1/2
Fat.

Nutr. Assoc. : 0 0 0 0 901365 904977 0 0 0 0 1396

__._,_.___
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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