วันพฤหัสบดีที่ 27 กันยายน พ.ศ. 2555

(Weight-Watchers-Recipes) Windy City Vegan Basic Sofrito - 5 pts plus; 40g Carbohydrate; 10g Dietary Fiber

 

I don't know how the carbs came out so high, (given the ingredients!) but it is for the whole recipe.
* Exported from MasterCook * Windy City Vegan Basic SofritoRecipe By :Serving Size : 0 Preparation Time :0:00Categories : Condiment LowCal (Less than 300 cals) LowerCarbs LowFat (Less than 15%) WW Amount Measure Ingredient -- Preparation Method-------- ------------ -------------------------------- 2 large green bell peppers -- seeded and cut into chunks 1 large yellow onion -- cut into chunks 1 large bunch cilantro -- (stems included!) 4 cloves garlic -- (4 to 8) 3 jalapenos -- seeded (3 to 4) 4 sprigs fresh oregano -- (3 to 4-inches long each; if stems are tender, include them) 2 Tablespoons apple cider vinegar 1 Tablespoon ground cumin 1 Tablespoon ground coriander 1/2 teaspoon coarse salt
Process all the ingredients until pureed. Stores for up to a month when refrigerated.ChupaNote: store in a wide-top glass jar. Cover the surface with a thin film of olive oil, to prevent discoloration. Add at least 1 teaspoon ground red pepper. I prefer the milder Aleppo red pepper.Cuisine: "LatinAmerican/Hispanic"Source: "WINDYCITYVEGAN posted to CookEatShare"S(Formatted by Chupa Babi): "Sept 2012" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 190 Calories; 3g Fat (13.4% calories from fat); 7g Protein; 40g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol; 967mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 5 1/2 Vegetable; 0 Fruit; 1/2 Fat.Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

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วันอาทิตย์ที่ 9 กันยายน พ.ศ. 2555

(Weight-Watchers-Recipes) Mayo Double-Corn Spoon Bread - 6 pts plus; 29g Carbohydrate; 4g Dietary Fiber

 

* Exported from MasterCook * Mayo Double-Corn Spoon BreadRecipe By :Serving Size : 8 Preparation Time :0:00Categories : LowCal (Less than 300 cals) LowerCarbs Veggie Amount Measure Ingredient -- Preparation Method-------- ------------ -------------------------------- 2 cups plain soy milk -- (soya milk) 2 cups vegetable stock -- or broth 3 tablespoons olive oil 1 tablespoon dark honey 1 cup cornmeal -- preferably stone-ground 1 1/4 cups fresh corn kernels -- (cut from 2 or 3 ears corn) 1 tablespoon minced shallot 1 tablespoon chopped fresh thyme 1 teaspoon baking powder 1/2 teaspoon salt 4 egg whites 1 tablespoon grated Parmesan cheesePreheat the oven to 375 F. Lightly coat a 3-quart souffle dish with oliveoil cooking
spray.In a saucepan over medium heat, combine the soy milk, stock, olive oil andhoney. Heat until very hot but not boiling. Reduce the heat to low so themixture simmers. Add the cornmeal in a stream while whisking constantly.Cook, stirring constantly, until the mixture thickens, about 5 minutes.Transfer to a large bowl. Add the corn kernels, shallot, thyme, bakingpowder and salt and stir to combine.In a large, spotlessly clean bowl, using an electric mixer on high speed,beat the egg whites until stiff peaks form. Gently whisk 1/3 of the whitesinto the cornmeal mixture to lighten it. Using a rubber spatula, gentlyfold the remaining egg whites into the batter, mixing just untilincorporated.Pour the batter into the prepared souffle dish and sprinkle with thecheese. Bake until puffed and lightly golden, about 35 minutes. Let standin the dish for 5 minutes before serving. Serve hot.Serves 8Per serving: Calories 159; Total fat 5 g; Total
carbohydrate 22 g;Dietary fiber 3 g;Protein 7 g; (Saturated fat <1g; Monounsaturated fat 3g;) Cholesterol 1 mg; Sodium 300 mg; Dietitian's tip: Spoon bread is made from cornmeal that is cooked on thestove top before folding in whipped eggs. It's then cooked again, in theoven, like a souffle. In this light version, only the egg whites are used.Source: "The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award." - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 212 Calories; 8g Fat (32.5%calories from fat); 7g Protein; 29g Carbohydrate; 4g Dietary Fiber; 1mgCholesterol; 649mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat;1 1/2 Fat; 0 Other Carbohydrates.Nutr. Assoc. : 5062 0 0 731 0 0 0 0 0 0 0 0

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วันศุกร์ที่ 7 กันยายน พ.ศ. 2555

(Weight-Watchers-Recipes) WW Mexican-Inspired One PointsPlus Value Soup - 21g Carbohydrate; 4g Dietary Fiber

 


* Exported from MasterCook *

WW Mexican-Inspired One PointsPlus Value Soup

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 20%) Veggie
WW

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups fresh green snap beans -- cut into bite-size pieces
3 cloves fresh garlic -- minced
2 small zucchini -- cubed
1 cup tomatillos -- chopped
1 medium jalapeno pepper -- finely chopped
14 oz canned diced tomatoes -- Mexican-style preferred
1/2 medium poblano chili pepper
1 medium Spanish onion -- chopped
1 medium green pepper -- chopped
1/2 tsp cumin
1 tsp fresh oregano
6 cups vegetable broth
2 roasted red peppers -- packed in water
1 Tbsp chipotle peppers in adobo sauce
3/4 tsp salt
2 Tbsp fresh lime juice
1/2 cup fresh chopped cilantro

Put snap beans, garlic, zucchini, tomatillos, jalapeno, diced tomatoes,
green chili pepper, onion, green pepper, cumin, oregano and vegetable
broth into a large soup pot.

Puree roasted peppers with chipotle in adobo sauce in a blender or food
processor, and add to soup; stir to combine.

Cover and bring to a boil over high heat. Reduce heat to low, and simmer,
partly covered, for about 10 minutes.

Stir in salt, lime juice and cilantro. Serve.

Yields 12 cups (about 12 one-cup servings)

Variations: We used the PointsPlus Tracker to calculate the following
additions to an individual 1-cup serving:
1/2 cup corn kernels, PointsPlus value: .5
1/4 cup black beans, drained and rinsed, PointsPlus value: .5
2 oz cooked shrimp, PointsPlus value: 1
2 oz shredded or diced white meat chicken, PointsPlus value: 2
2 Tbsp reduced-fat sour cream, PointsPlus value: 1

Description:
"1 pt plus"
Source:
"Yields about 6 cups (6 one-cup servings)"
S(Formatted by Chupa Babi):
"Sept 2012"
Yield:
"12 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 117 Calories; 2g Fat (16.0%
calories from fat); 5g Protein; 21g Carbohydrate; 4g Dietary Fiber; 1mg
Cholesterol; 1067mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1
Vegetable; 0 Fruit; 1/2 Fat.

Nutr. Assoc. : 5013 0 0 0 0 0 4532 0 0 0 0 0 0 0 0 0 0

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(Weight-Watchers-Recipes) WW Italian-Inspired One PointsPlus Value Soup - 24g Carbohydrate; 8g Dietary Fiber

 


* Exported from MasterCook *

WW Italian-Inspired One PointsPlus Value Soup

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 15%) Veggie
WW

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups escarole -- chopped
2 cloves garlic -- minced
1 cup onions -- chopped
2 cups baby spinach
2 small zucchini -- cubed
1 medium red pepper -- chopped
2 cups fennel bulb -- thinly sliced (one bulb)
6 cups vegetable broth
28 oz canned diced tomatoes -- preferably fire-roasted
1/4 tsp crushed red pepper flakes
2 tsp fresh thyme -- finely chopped
1 tsp fresh oregano -- finely chopped
3/4 tsp salt
1/4 tsp black pepper
1/4 cup fresh parsley -- chopped
1/4 cup fresh basil

Put escarole, garlic, onions, spinach, zucchini, red pepper, fennel bulb,
vegetable broth, diced tomatoes, red pepper flakes, thyme and oregano into
a large soup pot; stir to combine. Cover and bring to a boil over high
heat. Reduce heat to low, and simmer, partly covered, for about 10
minutes.

Stir in salt, black pepper, parsley and basil. Serve.

Yields 12 cups: about 12 one-cup servings

Variations: We used the PointsPlus Tracker to calculate the following
additions to an individual 1-cup serving:

1 1/2 Tbsp grated parmesan cheese, PointsPlus value: 1
2 oz cooked chicken sausage, PointsPlus value: 3
2 Tbsp cooked chickpeas, PointsPlus value: .5
2 Tbsp cooked orzo, PointsPlus value: .5
2 small, store-bought turkey meatballs, PointsPlus value: 2

Description:
"1 pts plus"
Source:
"Yields about 6 cups (6 one-cup servings)"
S(Formatted by Chupa Babi):
"Sept 2012"
Yield:
"12 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 118 Calories; 2g Fat (13.3%
calories from fat); 6g Protein; 24g Carbohydrate; 8g Dietary Fiber; 1mg
Cholesterol; 1230mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Vegetable;
1/2 Fat.

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

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

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(Weight-Watchers-Recipes) WW Asian-Inspired One PointsPlus Value Soup - 22g Carbohydrate; 4g Dietary Fiber

 


* Exported from MasterCook *

WW Asian-Inspired One PointsPlus Value Soup

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 20%) Veggie
WW

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups bok choy -- chopped
2 cups Chinese cabbage -- chopped
3 cloves garlic -- minced
1/4 cup fresh ginger root -- thinly sliced and julienned
4 small oyster mushrooms -- chopped
2 cups scallions -- chopped
1 cup canned water chestnuts -- sliced (8 oz can)
1/2 cup red pepper -- thinly sliced
1/4 tsp red pepper flakes
6 cups vegetable broth
1 cup bean sprouts -- optional
2 cups snow peas -- stringed
2 Tbsp low-sodium soy sauce
1/2 cup cilantro -- finely chopped

Put bok choy, Chinese cabbage, garlic, ginger root, oyster mushrooms,
scallions, water chestnuts, red bell pepper, red pepper flakes and
vegetable broth into a large soup pot; stir to combine.

Cover and bring to a boil over high heat. Reduce heat to low and simmer,
partly covered, for about 10 minutes. Toss in bean sprouts, if using, and
snow peas during the last 3 to 4 minutes of simmering.

Add soy sauce and cilantro. Serve.

Yields 12 cups: about 1 cup per serving

We used the PointsPlus Tracker to calculate the following additions to an
individual 1-cup serving:

2 oz cooked shrimp, PointsPlus value: 1
2 oz scallops, PointsPlus value: 1
1/4 cup firm tofu, PointsPlus value: 1
2 oz shredded or cubed white meat chicken, PointsPlus value: 1
2 oz Chinese roast pork, PointsPlus value: 2
1/2 tsp hot/spicy oil, PointsPlus value: .5

Description:
"1 pt plus"
Source:
"Yields about 6 cups (6 one-cup servings)"
S(Formatted by Chupa Babi):
"Sept 2012"
Yield:
"12 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 130 Calories; 2g Fat (15.3%
calories from fat); 7g Protein; 22g Carbohydrate; 4g Dietary Fiber; 1mg
Cholesterol; 951mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1 1/2
Vegetable; 1/2 Fat.

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

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

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(Weight-Watchers-Recipes) WW Mixed Greens Stir-Fry - 1 pt plus ;7g Carbohydrate; 6g Dietary Fiber

 


* Exported from MasterCook *

WW Mixed Greens Stir-Fry - 1 pt plus

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 30%) Veggie
WW

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 sprays cooking spray -- olive oil-variety recommended
1 1/2 teaspoons olive oil
3/4 pound baby spinach
3/4 pound baby arugula
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper -- or more to taste
1/4 teaspoon sugar
1 Tablespoon balsamic vinegar

Coat a large pot with cooking spray and place over medium-high heat; heat
oil until shimmering. Add spinach and arugula; cook until just wilted,
turning greens over with tongs from the bottom of the pot to the top,
about 1 to 3 minutes. Sprinkle with salt, pepper, sugar and vinegar; stir
and heat through, about 30 seconds. Yields about 1/2 cup per serving.

How to make it faster: Use reduced-calorie Italian or vinaigrette dressing
instead of salt, pepper and vinegar (could affect PointsPlus values).

Any combination of leafy greens will work: beet greens, Swiss chard, kale,
collards, mustard greens, etc.

Yields about 3 cups (6 one-half cup servings)

Description:
"1 pt plus"
Source:
"Weight Watchers International"
S(Formatted by Chupa Babi):
"Sept 2012"
Yield:
"3 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 29 Calories; 2g Fat (28.5% calories
from fat); 3g Protein; 7g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol;
239mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0 Fruit; 1/2
Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 900048 0 0 0 0

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

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(Weight-Watchers-Recipes) WW Mexican Black Bean and Hominy Salad - 4 pts plus; 25g Carbohydrate; 7g Dietary Fiber

 


* Exported from MasterCook *

WW Mexican Black Bean and Hominy Salad

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 15%) Veggie
WW

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
15 oz canned black beans -- rinsed and drained
15 oz canned hominy -- rinsed and drained
1 cup grape tomatoes -- halved
1 small yellow pepper -- diced
1/2 small uncooked red onion -- diced
1/3 cup cilantro -- fresh, chopped
1 medium jalapeño pepper -- seeded, minced
2 tablespoons fresh lime juice
1 teaspoon honey
1 teaspoon olive oil -- extra virgin
1/4 teaspoon ground cumin
1/4 teaspoon table salt

In a medium-size bowl, combine beans, hominy, tomatoes, pepper, onion,
cilantro and jalapeno.

In a small bowl, whisk together lime juice, honey, oil, cumin and salt;
pour over bean mixture and toss well to combine. Yields about 3/4 cup per
serving.

Serves 6
Prep time: 12 mins
Cook time: 0 mins

This bright, fresh salad pairs well with grilled meats and also makes a
tasty dip for baked tortilla chips.

Description:
"4 pts plus"
Source:
"Weight Watchers International"
S(Formatted by Chupa Babi):
"Sept 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 144 Calories; 2g Fat (13.5%
calories from fat); 6g Protein; 25g Carbohydrate; 7g Dietary Fiber; 0mg
Cholesterol; 471mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat;
1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 27094 902557 0 4712 0 0 0 0 0 0 0

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Group Owner/Moderator
.

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(Weight-Watchers-Recipes) WW Japanese-Style Stir-Fry - 1 pts plus; 9g Carbohydrate; 3g Dietary Fiber

 


* Exported from MasterCook *

WW Japanese-Style Stir-Fry - 1 pts plus

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 20%) Veggie
WW

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 Tablespoon fresh minced gingerroot
1 large minced garlic clove
1/2 Tablespoon sugar
1 Tablespoon mirin -- or sweet sherry
1 Tablespoon rice vinegar
1 Tablespoon low-sodium soy sauce
2 sprays cooking spray -- canola-variety recommended
1 teaspoon sesame oil
4 cups broccoli florets
3 medium carrots -- julienned
1 medium red pepper -- cut into chunks

In a small bowl, combine ginger, garlic, sugar, mirin, vinegar and soy
sauce; set aside

Generously coat a large nonstick skillet (or wok) with cooking spray and
place over medium-high heat; heat oil until shimmering. Add broccoli and
carrots; stir-fry about 5 to 7 minutes. Add pepper; stir-fry for about 1
to 3 minutes more. Add sauce and heat through, about 30 seconds to 1
minute; serve immediately.

How to make it faster: Parboil the broccoli and carrots the night before
to decrease the stir-fry time. Or use quicker-cooking vegetables such as
spinach and matchstick carrots. You can even buy a bottled Japanese
stir-fry or teriyaki sauce (could affect PointsPlus values).

Wonderful as side dish...

Yields about 5 to 5 1/2 cups (6 servings of about 3/4 cup per serving.)

Description:
"1 pt plus"
Source:
"Weight Watchers International"
S(Formatted by Chupa Babi):
"Sept 2012"
Yield:
"5 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 54 Calories; 1g Fat (19.3% calories
from fat); 2g Protein; 9g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol;
126mg Sodium. Exchanges: 1 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 20130 0 0 0 0 0 0 0 0 0

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

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(Weight-Watchers-Recipes) WW Jade Green Vegetables - 1 pt plus; 8g Carbohydrate; 2g Dietary Fiber

 


* Exported from MasterCook *

WW Jade Green Vegetables - 1 pt plus

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 30%) Veggie
WW

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup broth -- any type, faux chik'n recommended
1 Tablespoon low-sodium soy sauce
1/2 Tablespoon sugar
2 sprays cooking spray -- canola-variety recommended
1 1/2 teaspoons peanut oil
1/2 teaspoon salt
3 slices fresh ginger -- thin
1/2 pound uncooked string beans -- trimmed, cut into bite-size pieces
1/2 pound asparagus -- trimmed, cut into bite-size pieces
1 cup scallions -- finely sliced

In a small bowl, combine broth, soy sauce and sugar; set aside.

Generously coat a large nonstick skillet (or wok) with cooking spray; heat
over medium-high heat. Add oil, salt and ginger; stir to combine. Heat
until oil begins to shimmer and ginger becomes fragrant, about 1 minute.
Add string beans; stir-fry about 1 to 1 1/2 minutes. Add asparagus;
stir-fry until vegetables are crisp-tender, about 1 to 1 1/2 minutes. Add
scallions and broth mixture; toss to coat. Heat through, about 30 seconds
to 1 minute; serve immediately. Yields about 1/2 cup per serving.

How to make it faster: Mix the sauce the night before, buy precut
vegetables from a salad bar or buy bottled stir-fry sauce instead (could
affect PointsPlus values).

Great over brown rice or served with steamed [cFavorite] or shredded
[2Favorite}.

Yields 3 cups (6 one-half cup servings)

Description:
"1 pt plus"
Source:
"Weight Watchers International"
S(Formatted by Chupa Babi):
"Sept 2012"
Yield:
"3 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 47 Calories; 2g Fat (26.3% calories
from fat); 2g Protein; 8g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol;
284mg Sodium. Exchanges: 1 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

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) WW Italian-Style Stir-Fry - 1 pt plus; 8g Carbohydrate; 2g Dietary Fiber

 


* Exported from MasterCook *

WW Italian-Style Stir-Fry - 1 pt plus

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 30%) Veggie
WW

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 sprays cooking spray -- olive oil-variety recommended
1 tsp olive oil
1 Tbsp fennel seeds
1/2 tsp crushed red pepper flakes
1/2 tsp salt
1 large Spanish onion -- peeled, cut in half, thinly sliced
4 medium peppers -- 1 each red, orange, yellow and green, thinly sliced

Coat a very large nonstick skillet (or wok) with cooking spray; heat over
medium to medium-high heat. Add oil; heat until shimmering. Add fennel
seeds and red pepper flakes; cook, stirring frequently, until fragrant,
about 30 seconds to 1 minute. Add salt and onion; stir-fry for about 5
minutes. Add peppers; stir-fry until crisp-tender, about 5 minutes. Yields
about 1 cup per serving.

How to make it faster: Buy precut vegetables at your grocery store or a
salad bar. Or use thawed frozen pepper and onion strips (could affect
texture).

Use any color or variety of pepper. Add chopped tomatoes and/or a
tablespoon of fresh basil or 2 teaspoons of rosemary instead of the
fennel. Oregano and thyme are nice additions, too.

Terrific over pasta, as a topping for a sandwich, or served with
[favorites].

Yields about 6 cups (6 one-cup servings)

Description:
"1 pt plus"
Source:
"Yields about 6 cups (6 one-cup servings)"
S(Formatted by Chupa Babi):
"Sept 2012"
Yield:
"6 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 45 Calories; 1g Fat (25.9% calories
from fat); 1g Protein; 8g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol;
181mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0
Fat.

Nutr. Assoc. : 0 0 0 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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วันพุธที่ 5 กันยายน พ.ศ. 2555

(Weight-Watchers-Recipes) Syrian Lentils with Pomegranate Molasses, Garlic and Cilantro - Adas bi'l-Hamid ; 7 pts plus; 40g Carbohydrate; 15g Dietary Fiber

 


* Exported from MasterCook *

Syrian Lentils with Pomegranate Molasses, Garlic and Cilantro - Adas bi'l-Hamid

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
-------- ------------ --------------------------------
1 1/2 cups dried lentils -- green or brown, rinsed and picked over
1/4 cup extra-virgin olive oil -- plus more for drizzling
5 large Swiss chard leaves -- washed, dried, stems removed; sliced into thin strips crosswise
2 tablespoons mashed garlic -- about 8 large cloves
3/4 cup finely chopped fresh cilantro leaves -- from 1 to 2 bunches
1 cup water
1 tablespoon fresh lemon juice
2 tablespoons pomegranate molasses

Bring a pot of lightly salted water to a boil and put the lentils in the
pot, continue to boil until tender, 15 to 45 minutes; check often because
the cooking time varies depending on the age of the lentils. Drain and set
aside.

In a medium-size nonreactive skillet, heat 1 tablespoon of the olive oil
over medium-high heat, then cook the Swiss chard until it wilts, stirring
a few times, 1 to 2 minutes. Drain off any liquid and set aside.

In the same skillet, heat the remaining 3 tablespoons olive oil over
medium-high heat. Add the garlic and coriander and cook until sizzling, 1
to 2 minutes, stirring constantly. Reduce the heat to medium, add the
wilted Swiss chard, drained lentils, and water, and cook for 10 minutes,
stirring frequently. Add the lemon juice and pomegranate molasses and
continue to cook until the lentils look mushy, about another 10 minutes.

Transfer to a serving bowl and drizzle a small amount of olive oil over it
before serving it warm with bread.

Makes 6 servings

AuthorNote: Lentil preparations are very good in the Middle East, perhaps
because they are the earliest pulses to have been domesticated and cooked.
The combination of pomegranate, garlic, and fresh cilantro (coriander) is
a Syrian favorite, and in this recipe ... the lentils are gently flavored
with these ingredients and served warm. The garlic should be mashed in a
mortar with a pestle - the food processor will not work. Some people find
this to be a very garlicky recipe, but it is authentic and I happen to
like it this way, though you can feel free to cut the garlic in half if
you must. The name of this dish in Arabic is interesting. It's literally
called "lentils with lemon juice", yet the amount of lemon juice is very
little, certainly overshadowed by the garlic or coriander. Perhaps this is
because the lemon juice indicated that the pulses were acidulated and
preserved to be longer lasting at a time before refrigeration. Pomegranate
molasses, a thick syrup made from pomegranate seeds, can be found in
Middle Eastern markets. Serve the lentils with warm Arabic bread.

Cuisine:
"MidEastern"
Source:
"Little Foods of the Mediterranean by Clifford A. Wright, 200"
S(Formatted by Chupa Babi):
"Aug 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 294 Calories; 10g Fat (28.3%
calories from fat); 14g Protein; 40g Carbohydrate; 15g Dietary Fiber; 0mg
Cholesterol; 79mg Sodium. Exchanges: 2 Grain(Starch); 1 Lean Meat; 1/2
Vegetable; 0 Fruit; 2 Fat.

Nutr. Assoc. : 0 0 0 20130 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
.

__,_._,___
เขียนโดย ที่ ไม่มีความคิดเห็น:

(Weight-Watchers-Recipes) Asian Sesame Miso Vinaigrette - 2 pts plus; 4g Carbohydrate; trace Dietary Fiber

 


* Exported from MasterCook *

Sesame Miso Vinaigrette

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/3 cup orange juice
2 tablespoons soy sauce
3 tablespoons rice wine vinegar
1 tablespoon honey
2 tablespoons white miso
2 teaspoons tahini -- (sesame paste)
1 medium shallot -- coarsely chopped
3 tablespoons vegetable oil
3 tablespoons toasted sesame oil

Whirl orange juice, soy sauce, vinegar, honey, miso, tahini, and shallot
in a blender. With blender running, pour in vegetable oil and sesame oil;
whirl 10 seconds.

Note: Nutritional analysis is per tbsp.

Yield: Makes 1 1/4 cups (10 two-tablespoon servings)
Prep Time: 10 minutes.

It's delicious on everything from simple mixed greens to [favorites] to
noodle salads, and can be used as a marinade too.
Notes: Keeps up to 1 week, covered and chilled.

Cuisine:
"Asian"
Source:
"Sunset, MAY 2008"
S(Formatted by Chupa Babi):
"Sept 2012"
Yield:
"1 1/4 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 82 Calories; 7g Fat (78.9% calories
from fat); 1g Protein; 4g Carbohydrate; trace Dietary Fiber; 0mg
Cholesterol; 277mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0
Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 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
.

__,_._,___
เขียนโดย ที่ ไม่มีความคิดเห็น:

(Weight-Watchers-Recipes) Seattle Black Beans w Bacon - US Regional; 4 pts plus; 39g Carbohydrate; 9g Dietary Fiber

 


* Exported from MasterCook *

Seattle Black Beans w Bacon

Recipe By :
Serving Size : 10 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 15%) Meat

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 cups dried black beans
6 cups fat-free less-sodium chicken broth
1/2 cup water
1/2 teaspoon black pepper
1/4 teaspoon salt
2 bacon slices
1 cup thinly sliced celery
1/2 cup finely chopped onion
1/2 cup finely chopped carrot
1/2 teaspoon dried thyme
1/2 teaspoon ground cumin
2 garlic cloves -- minced

Sort and wash beans; place in a large Dutch oven. Cover with water to 2
inches above beans; cover and let stand 8 hours. Drain beans.

Return beans to pan; stir in broth, water, pepper, and salt. Bring to a
boil; reduce heat, and simmer, uncovered, 2 hours or until tender.

Cook bacon in a large nonstick skillet over medium heat until crisp.
Remove bacon from pan; crumble. Add celery and remaining ingredients to
pan; cook 5 minutes. Add to bean mixture; simmer 10 minutes. Sprinkle with
bacon.

Yield: 10 servings (serving size: about 2/3 cup)

CALORIES 254 (12% from fat); FAT 3.5g (sat 1.2g,mono 1.3g,poly 0.7g); IRON
3.2mg; CHOLESTEROL 3mg; CALCIUM 83mg; CARBOHYDRATE 39g; SODIUM 378mg;
PROTEIN 15g; FIBER 9.5g

Source:
"Cooking Light, JULY 2002"
S(Formatted by Chupa Babi):
"Sept 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 225 Calories; 2g Fat (5.5% calories
from fat); 20g Protein; 39g Carbohydrate; 9g Dietary Fiber; 1mg
Cholesterol; 390mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1 1/2 Lean
Meat; 1/2 Vegetable; 0 Fat.

Nutr. Assoc. : 0 20116 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
.

__,_._,___
เขียนโดย ที่ ไม่มีความคิดเห็น:
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