(Weight-Watchers-Recipes) Parsley Orzo - 6 pts plus

 

* Exported from MasterCook *

Parsley Orzo

Recipe By :Mary Drennen
Serving Size : 2 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup orzo -- (rice-shaped pasta), whole wheat
2 tablespoons toasted pine nuts
2 teaspoons chopped fresh parsley
1 teaspoon extra-virgin olive oil
1/8 teaspoon salt

Cook orzo according to package directions, omitting salt and fat. Drain.
Stir in toasted pine nuts, chopped fresh parsley, olive oil, and salt.

Yield: Serves 2 (serving size: about 1/2 cup)

ChupaNote: I cooked the orzo in broth. Doubled the pine nuts, used 1/4 cup
chopped parsley, and a tablespoon or so of minced fresh mint leaves. I
also had some left-over slow-roasted cherry tomatoes I added. Topped it
off with some leftover crumbled feta and a generous grind of pepper. Orzo
salads are wonderful that way; you start out with cooked orzo and herbes,
and add what ever else is leftover: cooked beans, cheese, onions,
tomatoes, olives, capers... voila! Dinner!

Cuisine:
"Mediterranean"
Source:
"Cooking Light, JULY 2012"
S(Formatted by Chupa Babi):
"July 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 225 Calories; 7g Fat (28.9%
calories from fat); 7g Protein; 33g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 137mg Sodium. Exchanges: 2 Grain(Starch); 0 Lean Meat; 0
Vegetable; 1 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0

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(Weight-Watchers-Recipes) Subway's Sweet Onion Sauce - 1 pt plus

 

                     
* Exported from MasterCook *

                        Subway's Sweet Onion Sauce

Recipe By     :
Serving Size  : 12    Preparation Time :0:00
Categories    : Condiment                       LowCal (Less than 300 cals)
                LowerCarbs                      LowFat (Less than 5%)

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2           cup  light corn syrup
  1         tablespoon  red wine vinegar
  1         tablespoon  minced white onion
  2        tablespoons  white vinegar
  1           teaspoon  brown sugar
  1           teaspoon  balsamic vinegar
     1/4      teaspoon  lemon juice
     1/8      teaspoon  salt
     1/8      teaspoon  poppy seeds
  1              pinch  cracked black pepper
  1              pinch  garlic powder

Combine all the sauce ingredients into a small microwave-safe bowl. Heat
for 1-2 minutes, until the mixture boils.

Makes 3/4 cup (12 one-tablespoon servings)

Source:
  "Everything Restaurant Recipes Cookbook"
S(Formatted by Chupa Babi):
  "July 2012"
Yield:
  "3/4 cup"
                                    - - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 41 Calories; trace Fat (0.4%
calories from fat); trace Protein; 11g Carbohydrate; trace Dietary Fiber;
0mg Cholesterol; 39mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 0
Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates.

Nutr. Assoc. : 0 0 20220 0 0 0 0 0 0 0 0

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(Weight-Watchers-Recipes) Indian Slaw - 4 pts plus; 27g Carbohydrate; 2g Dietary Fiber

 

                     
* Exported from MasterCook *

                               Indian Slaw

Recipe By     :Chef Andrew Hillman
Serving Size  : 4     Preparation Time :0:00
Categories    : Condiment                       LowCal (Less than 300 cals)
                LowerCarbs                      LowFat (Less than 30%)
                Veggie

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2           cup  plain lowfat yogurt
  1           teaspoon  honey
     1/2      teaspoon  minced fresh mint
  1              Pinch  ground cardamom
                        Salt and black pepper
                        Salad:
  1                     carrot -- cut in matchstick-size pieces (julienne)
  1                     green onion -- cut diagonally into thin slices
  1                cup  shredded green cabbage
     1/2           cup  California golden raisins
     1/4           cup  toasted cashews -- coarsely chopped
  2 1/2    tablespoons  halved fresh red grapes

For dressing, mix yogurt, honey, mint and cardamom together. Season with salt and pepper. Set aside.

To make slaw, combine ingredients in large bowl, reserving 1 tablespoon chopped cashews for garnish. Toss with just enough dressing to coat completely. Garnish with mint and reserved cashews. Divide and serve on individual serving plates or turn into large serving bowl and serve from buffet or family-style.

Notes: Cardamom is a strong aromatic spice use only as much as you like. Ground green cardamom may be a better choice.

Be careful not to overload the salad with dressing. Any leftover can be passed to add later.

Serves 4

Golden raisins, carrots, green onions, cabbage, cashews and grapes seasoned with yogurt and mint.

Nutrition Facts (per serving)
Calories 150 (25% from fat); Total Fat 4.5g (sat 1g, mono 2g, poly 1g); Cholesterol 0mg; Protein 4g; Carbohydrates 27g; Fiber 2g; Iron 1mg; Sodium 35mg; Calcium 81mg; 

Cuisine:
  "Indian"
Source:
  "California Raisin Marketing Board"
S(Formatted by Chupa Babi):
  "July 2012"
                                    - - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 154 Calories; 5g Fat (25.1% calories from fat); 4g Protein; 27g Carbohydrate; 2g Dietary Fiber; 2mg Cholesterol; 36mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1 Fruit; 0 Non-Fat Milk; 1 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 20062 0 0 0 0 0 0 3532 262 904707

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(Weight-Watchers-Recipes) Indian-Style Cabbage Slaw with Tangy Mustard Seed Dressing - 2 pts plus; 8g Carbohydrate; 2g Dietary Fiber

 

                     
* Exported from MasterCook *

        Indian-Style Cabbage Slaw with Tangy Mustard Seed Dressing

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

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  8               cups  sliced green cabbage -- (about 1 1/2 pounds)
  1                cup  thinly vertically sliced red onion
     1/2           cup  grated carrot
     1/2           cup  chopped fresh cilantro
  2        tablespoons  canola oil
  2        tablespoons  brown mustard seeds
  1         tablespoon  cumin seeds
  1              large  garlic clove -- minced
     1/2                jalapeño pepper -- finely chopped
     1/4           cup  white wine vinegar
  1 1/2      teaspoons  sugar
     3/4      teaspoon  salt
     3/4      teaspoon  freshly ground black pepper

Combine the first 4 ingredients in a large bowl.

Heat a small saucepan over medium heat. Add oil to pan; swirl to coat. Add
mustard and cumin seeds; cook 90 seconds or until mustard seeds begin to
pop. Remove from heat. Stir in garlic and jalapeño; let stand 2 minutes.
Add vinegar, sugar, salt, and pepper, stirring with a whisk. Pour vinegar
mixture over cabbage mixture; toss to coat. Let stand 15 minutes.

Serves 10 (serving size about 1 cup)
Prep time: 20 mins
Total time 35 mins

"Mustard seed, cilantro, and cumin give this coleslaw an Indian spin."

Cuisine:
  "Indian"
Source:
  "Cooking Light, JUNE 2012"
S(Formatted by Chupa Babi):
  "July 2012"
Yield:
  "10 cups"
                                    - - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 66 Calories; 4g Fat (46.4% calories
from fat); 2g Protein; 8g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol;
177mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 1/2
Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 2415 920230 0 0 0 0 0 0 0 0 0 0 0

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(Weight-Watchers-Recipes) WW Lemon Bars Renovation - 3 pts; 16g Carbohydrate; trace Dietary Fiber

 

* Exported from MasterCook *

WW Lemon Bars Renovation - 3 pts

Recipe By :
Serving Size : 24 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
WW

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/3 cup all-purpose flour
5 tbsp packed light brown sugar
8 tbsp unsalted butter -- cold, cut into 1/2-inch pieces
4 large eggs
1/2 tsp vanilla extract
1 1/2 cups powdered sugar -- divided
3/4 cup fresh lemon juice
2 tsp lemon zest

Preheat oven to 350°F.

To make crust, mix flour and light brown sugar using a food processor
until fully incorporated. Toss butter into flour mixture and pulse to
combine using short bursts of power until butter is cut into tiny
pea-sized pieces and dough appears lumpy. Sprinkle crust mixture onto an
ungreased 13 X 9 X 2-inch baking pan as evenly as possible; press down
with a spatula to create a packed surface. Place crust in middle of oven
and bake until golden, about 20 minutes.

Meanwhile, to make lemon topping, beat eggs in a medium bowl with an
electric mixer until well blended. Add vanilla extract and 3/4 cup of
powdered sugar; mix well. Add lemon juice and remaining powdered sugar;
mix until powdered sugar is completely dissolved and then add zest.

As soon as crust is finished, remove from oven and reduce oven temperature
to 300°F. Immediately pour lemon mixture over hot crust. Bake completely,
about 30 minutes; cool, and cut into 24 bars. Yields 1 bar per serving.

Notes
The crust must be HOT when you pour on the lemon mixture.

You'll need approximately three lemons to yield the amount of juice and
zest in this recipe.

You can increase the lemon flavor of these bars by adding more zest or
eliminate the zest altogether for a less tart taste. You can also change
the flavor completely by subbing fresh lime juice and zest for the lemon.

Servings: 24
Preparation Time: 12 min
Cooking Time: 50 min

Description:
"3 pts"
Source:
"Weight Watchers"
S(Formatted by Chupa Babi):
"July 2012"
Yield:
"24 bars"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 114 Calories; 5g Fat (37.0%
calories from fat); 2g Protein; 16g Carbohydrate; trace Dietary Fiber;
46mg Cholesterol; 14mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat;
0 Fruit; 1 Fat; 1/2 Other Carbohydrates.

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

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(Weight-Watchers-Recipes) Apple-Oat Bars - 4 pts plus; Carbs: 29g, Fiber: 1g

 

                     
* Exported from MasterCook *

                              Apple-Oat Bars

Recipe By     :
Serving Size  : 16    Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 25%)

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/2           cups  unbleached all-purpose flour
  1                cup  old-fashioned rolled oats
  1                cup  packed light brown sugar
     3/4          tsp.  baking powder
     1/2          tsp.  salt
     1/2          tsp.  ground cinnamon
     1/4          tsp.  ground nutmeg
  3               Tbs.  vegetable oil
     1/3           cup  apple cider -- or apple juice
  3               cups  peeled chopped tart apples -- such as Granny Smith
     1/4           cup  coarsely chopped walnuts -- toasted, optional

Preheat oven to 350F. Lightly grease 9-inch square baking pan, or coat
with nonstick cooking spray.

Mix flour, oats, brown sugar, baking powder, salt, cinnamon and nutmeg in
mixing bowl. Using fork or fingertips, work in oil and cider until mixture
resembles coarse crumbs. 

Press about 1 1/2 cups oat mixture firmly into bottom of prepared pan.
Sprinkle with apples. Mix walnuts into remaining oat mixture, sprinkle
evenly over apples and pat into even layer.

Bake 30 to 35 minutes, or until top is golden and apples are tender when
pierced with a fork. Cool completely on a wire rack before cutting into
bars. 

Serves 16

Per SERVING: Calories: 150, Protein: 2g, Total fat: 3g, Carbs: 29g,
Cholesterol: mg, Sodium: 100mg, Fiber: 1g, Sugars: 16g

Source:
  "Vegetarian Times Issue: February 1, 2005   p.38"
S(Formatted by Chupa Babi):
  "July 2012"
Yield:
  "16 bars"
                                    - - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 165 Calories; 4g Fat (22.4%
calories from fat); 3g Protein; 30g Carbohydrate; 2g Dietary Fiber; 0mg
Cholesterol; 95mg Sodium.  Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2
Fruit; 1 Fat; 1 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 926658 20187

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(Weight-Watchers-Recipes) Baking Mix Glazed Lemon-Coconut Bars - 3 pts plus; 14g Carbohydrate; trace Dietary Fiber

 

* Exported from MasterCook *

Baking Mix Glazed Lemon-Coconut Bars

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
Bars:
1/2 cup Bisquick Heart Smart® mix
1 tablespoon powdered sugar
1 tablespoon firm butter
1/3 cup granulated sugar
2 tablespoons flaked coconut
1 1/2 teaspoons Bisquick Heart Smart® mix
1 teaspoon grated lemon peel
1 tablespoon lemon juice
1/4 cup fat-free egg product -- or 2 egg whites
Lemon Glaze:
1/4 cup powdered sugar
1 1/2 teaspoons lemon juice

Heat oven to 350°F. In small bowl, mix 1/2 cup Bisquick® mix and 1
tablespoon powdered sugar. Cut in butter, using pastry blender or
crisscrossing 2 knives, until crumbly. Press in ungreased 8x4-inch loaf
pan.

Bake about 10 minutes or until light brown. Meanwhile, in small bowl, mix
remaining Bar ingredients. Pour coconut mixture over baked layer.

Bake about 20 minutes or until set and golden brown. Loosen edges from
sides of pan while warm. In small bowl, stir all Lemon Glaze ingredients
until smooth; spread over bars. Cool completely, about 1 hour. For bars,
cut into 4 rows by 2 rows.

Makes 8 bars
Prep time: 15 mins
Total time: 1 hr 35 mins

You will need one small lemon to get enough peel and juice for these bars.

1 Serving (1 Bar) Calories 110 (Calories from Fat 20),Total Fat 2 1/2g
(Saturated Fat 1 1/2g, Trans Fat 0g),Cholesterol 0mg; Sodium 100mg; Total
Carbohydrate 20g (Dietary Fiber 0g, Sugars 15g),Protein 1g;Percent Daily
Value*: Vitamin A 0 %; Vitamin C 0 %; Calcium 4 %; Iron 2 %;Exchanges: 1/2
Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0
Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2
Fat;Carbohydrate Choices: 1;*Percent Daily Values are based on a 2,000
calorie diet.

Source:
"Cooking for 2 [blog]"
S(Formatted by Chupa Babi):
"July 2012"
Yield:
"8 "
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 76 Calories; 2g Fat (23.9% calories
from fat); 1g Protein; 14g Carbohydrate; trace Dietary Fiber; 4mg
Cholesterol; 32mg Sodium. Exchanges: 0 Lean Meat; 0 Fruit; 1/2 Fat; 1
Other Carbohydrates.

Nutr. Assoc. : 0 0 0 222 0 0 0 0 0 3230 0 0 0

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