วันพฤหัสบดีที่ 24 มกราคม พ.ศ. 2556

(Weight-Watchers-Recipes) Veggie Lo Mein - Vegan; 6 pts plus

 

                      
* Exported from MasterCook *

                          Veggie Lo Mein - Vegan

Recipe By     :
Serving Size  : 2     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowFat (Less than 5%)
                Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        Lo Mein Sauce:
  2        Tablespoons  low-sodium soy sauce
  1           teaspoon  rice vinegar
  1               dash  ground ginger
  1               dash  garlic powder -- granulated
  1               drop  agave nectar
     1/4      teaspoon  Asian hot sauce
                        Lo Mein:
  3             ounces  Asian noodles -- soba, udon
  5                     green onions
  2                     garlic cloves -- minced
  1         Tablespoon  minced fresh ginger
  1              pinch  red pepper flakes
  1                cup  sliced mushrooms -- (optional)
                        other vegetables of your choice -- (optional)
  1 1/2           cups  stir-fry vegetables -- 1 to 2 cups

Prepare noodles according to package directions.

Meanwhile, whisk all ingredients for Lo Mein Sauce together and set aside.

Cut the roots and dark green stalks off the onions. Discard the roots and
save the stalks fro another use. Cut the white and light green parts into
2-inch pieces and then slice in half lengthwise; set aside.

Line a large skillet with a thin layer of water. Bring to a boil and add
onions, garlic, ginger, and red pepper flakes.

After a minute, add mushrooms and other vegetables and continue to cook
until everything is al dente: cooked but still crisp. Add a little water
as necessary to prevent sticking but use the least amount possible.

Once everything is cooked, toss with prepared noodles and pour Lo Mein
Sauce over top, stirring to coat and evenly distribute everything.

Serve 2

Per serving: 200 cals (> 1% fa cals) ; 0.8g fat; 43g carbs; 2.8g fiber;
3.3g sugars; 9.6g protein.

AuthorNote: Better than greasy takeout, this low mein is healthy and uses
up whatever stir-fry veggies you have on hand. You can also use any kind
of noodle you like here, such as soba, udon, spaghetti, or linguine.

Cuisine:
  "Asian"
Source:
  "Everyday Happy Herbivore: Over 175 Quick-and-Easy Fat-Free and
  Low-Fat Vegan Recipes by Lindsay S. Nixon, 2012"
S(Formatted by Chupa Babi):
  "Jan 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 212 Calories; 1g Fat (2.1% calories
from fat); 11g Protein; 46g Carbohydrate; 4g Dietary Fiber; 0mg
Cholesterol; 972mg Sodium.  Exchanges: 2 Grain(Starch); 2 1/2 Vegetable; 0
Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 731 0 0 0 0 0 0 0 0 920011 0

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

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
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) Vegan Cheezee Sauce - 1 pt plus; 4g Carbohydrate; 1g Dietary Fiber

 

                      
* Exported from MasterCook *

                           Vegan Cheezee Sauce

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

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     2/3           cup  nutritional yeast
  3        Tablespoons  cornstarch
  1 1/4      teaspoons  salt
     1/2      teaspoon  garlic powder
  2               cups  plain unsweetened soy milk -- or water
  1         Tablespoon  olive oil
  2          teaspoons  fresh lemon juice
  2          teaspoons  apple cider vinegar
  1           teaspoon  yellow mustard

In a medium saucepan, combine the yeast, cornstarch, salt, and garlic
powder. Turn the heat on medium and whisk in the soy milk. Cook, stirring,
until the sauce thickens, about 1 minute.

Remove from the heat and stir in the oil, lemon juice, vinegar, and
mustard. The sauce is now ready to use. If not using right away,
refrigerate the sauce in a container with a tight-fitting lid, where it
will keep for several days.

Makes about 2 1/2 cups (10 one-quarter cup servings)

AuthorNote: This thick, flavorful sauce is drastically less expensive than
commercial cheese alternatives - and it tastes better than many of them,
too. Use it in a casseroles or Mexican rice and bean bake, as a topping
for grain and vegetable dishes such as nacho taco salad, drizzled onto
your favorite pizza, or anytime a cheesy flavor is in order.

Source:
  "Vegan on the Cheap by Robin Robertson, 2010"
S(Formatted by Chupa Babi):
  "Jan 2013"
Yield:
  "2 1/2 cups"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 40 Calories; 2g Fat (50.1% calories
from fat); 2g Protein; 4g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol;
279mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fruit; 1/2 Fat;
0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 5062 0 0 0 0

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

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
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) Thai Lettuce Wrap with Peanut Sauce - 2 pts plus; 15.7g carbs; 1.3g fiber (wrap alone)

 

                      
* Exported from MasterCook *

                   Thai Lettuce Wraps with Peanut Sauce

Recipe By     :
Serving Size  : 6     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 25%)          Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
                        Thai Peanut Sauce -- to taste
     1/2           cup  cooked brown rice
  1                     cucumber -- sliced thinly
  1                cup  cubed tofu
  1                     carrot -- shredded
  6                     lettuce leaves
  3                     green onions -- sliced (optional)
                        bean sprouts -- (optional)
                        fresh cilantro -- (optional)
                        juice of lime wedges -- (optional)

Prepare the peanut sauce first and set aside so the flavors can intensify
while you assemble the wraps.

Spoon all remaining ingredients, except lime wedges, into lettuce wraps.

Squeeze fresh lime juice over the top if desired.

Drizzle with Thai Peanut Sauce and serve.

Makes 6

Lettuce wraps alone (1 wrap, no Peanut Sauce); 82 cals (8% fat); 0.7g fat;
15.7g carbs; 1.3g fiber; 1.6g sugars; 3.6g protein
Thai Peanut Sauce: (1 Tablespoon): 19 cals (66% fat); 1.4g fat; 1g carbs;
0g sugars; 0g fiber; 0.9g protein.

AuthorNote: These cool and refreshing lettuce wraps make for a quick
lunch, especially if you already have cooked rice on hand.

Thai Peanut Sauce
1 Tablespoon peanut butter
1 Tablespoon warm water
1 Tablespoon sweet chili sauce
juice of 1 lime wedge
2 teaspoons low-sodium soy sauce
1 1/4 teaspoon rice vinegar
few light dashes of garlic powder (granulated)
few light dashes of ground ginger
1 to 2 drops Sriracha, (Asian hot sauce)
1 Tablespoon nondairy milk

In a small microwave-safe bowl, combine the peanut butter, water, chili
sauce, lime juice, low-sodium soy sauce, rice vinegar, garlic powder and
ground ginger, and hot sauce. If you're using unsweetened peanut butter,
you might also want to include a drop or two of agave nectar.

Microwave for 20 seconds, whisk, then whisk in nondairy milk.

Taste, adding more hot sauce as deired.

Makes 4 one-tablespoon servings

Thai Peanut Sauce: (1 Tablespoon): 19 cals (66% fat); 1.4g fat; 1g carbs;
0g sugars; 0g fiber; 0.9g protein.

AuthorNote: This creamy Asian-inspired peanut sauce is great as a dipping
sauce or salad dressing.

Description:
  "21% fat cals per one wrap with 1 Tablespoon sauce"
Source:
  "Everyday Happy Herbivore: Over 175 Quick-and-Easy Fat-Free and
  Low-Fat Vegan Recipes by Lindsay S. Nixon, 2012"
S(Formatted by Chupa Babi):
  "Jan 2013"
                                    - - - - - - - - - - - - - - - - - - - 

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

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
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) Tempeh Sausage Crumbles - Vegan - 3 pts plus; 7.5g carbs; 0.6g fiber

 

                      
* Exported from MasterCook *

                     Tempeh Sausage Crumbles - Vegan

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

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1           teaspoon  fennel seeds
  8             ounces  tempeh -- (1 package)
  2        Tablespoons  low sodium soy sauce
  1           teaspoon  rubbed sage -- not powdered
  1           teaspoon  onion powder -- granulated
  1           teaspoon  garlic powder -- granulated
     1/2      teaspoon  dried oregano
     1/2      teaspoon  dried thyme
  1               dash  black pepper

Grind fennel seeds into a fine powder using a mortar & pestle or electric
spice grinder; set aside.

Shred tempeh using a cheese grater and mix with low-sodium soy sauce and
spices (adding fennel last).

Add to a nonstick skillet and cook for a few minutes over medium-high
heat, stirring constantly, so the crumbles crisp up a bit.

Serves 2

Chef's Note: If you think tempeh has a "raw taste" about it, bring a pot
of water to a boil and add 1 Tablespoon low-sodium soy sauce and the
tempeh, breaking it in half if necessary. Boil for 10 minutes. Let cool
before handling.

These crumbles can be tweaked to other sausage flavors. For example, add a
little pure maple syrup for a sweeter breakfast sausage, 1 teaspoon of
Italian seasoning for an Italian-flavored sausage, or cayenne powder to
taste for a spicy sausage.

Nutrition per serving: 121 cals; 6.3g fat; 7.5g carbs; 0.6g fiber; 0.5g
sugars; 11.3g protein.

Source:
  "Everyday Happy Herbivore: Over 175 Quick-and-Easy Fat-Free and
  Low-Fat Vegan Recipes by Lindsay S. Nixon, 2012"
S(Formatted by Chupa Babi):
  "Jan 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 250 Calories; 9g Fat (30.1%
calories from fat); 23g Protein; 24g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 609mg Sodium.  Exchanges: 1 1/2 Grain(Starch); 2 1/2 Lean
Meat; 1/2 Vegetable; 1/2 Fat.

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

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

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
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) Sweet Potato Dal - Indian Vegan; 5 pts plus

 

                      
* Exported from MasterCook *

                         Sweet Potato Dal - Vegan

Recipe By     :
Serving Size  : 2     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 5%)           Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              small  sweet potato -- skinned & diced into 1/2" cubes
  1              small  onion -- finely chopped
  3                     garlic cloves -- minced
  1              pinch  red pepper flakes -- to 2 pinches
     1/4      teaspoon  turmeric
     1/4      teaspoon  garam masala
  1                cup  vegetable broth, ready-to-serve -- plus an additional 1/2 cup, if necessary
     1/2           cup  dried red lentils
  4               cups  spinach -- trimmed and washed thoroughly
                        salt -- to taste

Line a medium pot with a thin layer of water and saute onion and garlic
for a minute.

Add a pinch or two of red pepper flakes and continue to cook until all the
water has cooked off.

Add turmeric and 1/4 teaspoon garam masala and stir to coat.

Add I cup of broth and uncooked lentils and bring to a boil. 

Once boiling, reduce heat to low, cover, and simmer for about 5 minutes.

Add sweet potatoe, bring to a boil again, and reduce to low and simmer,
until lentils are fully cooked (they expand and the sauce thickens), about
5 minutes more. Check this periodically to see if you need additional
broth (I tend to add an extra 1/2 cup, but it can vary).

Once lentils are cooked and sweet potatoes fork tender, taste.

Add more garam masala as desired (I like to add another 1/4 teaspoons, but
some blends are stronger than others).

Add spinach, continuing to stir until spinach cooks down and softens.

Season with salt to taste and serve.

Serves 2

Per serving: 232 cals (>1% fat cals); 0.9 g fat; 42.2g carbs; 17.7g fiber;
4.7g sugars; 15.4g protein.

AuthorNote: This soup is dal-icious! It's so flavorful you'll want seconds
- and thirds!

ChupaNote: I used organic baby spinach and did need the extra 1/2 cup
broth.

Cuisine:
  "Indian"
Source:
  "Everyday Happy Herbivore: Over 175 Quick-and-Easy Fat-Free and
  Low-Fat Vegan Recipes by Lindsay S. Nixon, 2012"
S(Formatted by Chupa Babi):
  "Jan 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 336 Calories; 2g Fat (5.9% calories
from fat); 20g Protein; 61g Carbohydrate; 14g Dietary Fiber; 0mg
Cholesterol; 565mg Sodium.  Exchanges: 1 Grain(Starch); 1 1/2 Vegetable; 0
Fat.

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

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

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
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) Spinach Scallion Pancakes - Vegan - 2 pts plus; 19g carbs; 1.8g fiber

 

                      
* Exported from MasterCook *

                    Spinach Scallion Pancakes - Vegan

Recipe By     :
Serving Size  : 6     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 10%)          Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     3/4           cup  cornmeal
     1/4           cup  whole wheat flour
  1           teaspoon  baking soda
     1/4      teaspoon  salt
  1                cup  nondairy milk
  2               cups  coarsely chopped spinach
  5                     scallions -- sliced
     1/2      teaspoon  baking soda
                        cayenne powder -- to taste (optional)
                       

Whisk cornmeal, flour, baking soda, and salt together.

Add nondairy milk and stir until almost combined.

Add spinach, scallions, and hot sauce, mixing until well combined. If you
want a spicy pancake, add more hot sauce or cayenne powder and let the
batter rest for 10 to 15 minutes.

If your barter appears to be too runny (it should be thick - thicker than
regular pancake batter), add more cornmeal.

Meanwhile, heat a nonstick skillet or lightly grease a regular skillet.
You'll know it's ready when you drop a little water on it and it bubbles.

Reduce heat to medium.

Add exactly 1/4 cup of the mixture to the skillet, and then spread around
into a pancake, about double the size of what it looks like when you first
plopped it down.

Once the bottom side is cooked, about 30 to 45 seconds, flip it over. It's
ready when you can slide the spatula underneath.

Cook on the other side for 30 to 45 seconds, then flip back over and press
down using the back of the spatula. Flip and repeat a few more times,
making sure it's cooked through. Repeat.

Makes 6

Chef's Note: If your cornmeal is coarse and not fine, grind it down in
your blender until it has the consistency of regular flour, or close to
it, otherwise the pancakes may end up gritty.

Per serving: 94 cals (7% fat cals); .07g fat; 19g carbs; 1.8g fiber; 2.5g
sugar; 3.7g protein.

AuthorNote: Don't let the title "pancakes" fool you: these pancakes are
savory. They remind me of the scallion pancakes you often see as an
appetizer at Asian restaurants, but with added flavor from the spinach. I
like to serve them with hot sauce, salsa, or Asian chili sauce.

Source:
  "Everyday Happy Herbivore: Over 175 Quick-and-Easy Fat-Free and
  Low-Fat Vegan Recipes by Lindsay S. Nixon, 2012"
S(Formatted by Chupa Babi):
  "Jan 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 113 Calories; trace Fat (3.5%
calories from fat); 3g Protein; 24g Carbohydrate; 2g Dietary Fiber; 0mg
Cholesterol; 414mg Sodium.  Exchanges: 1 Grain(Starch); 0 Vegetable; 0
Fat; 1/2 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 58582 2687 0 0 272 0

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

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
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) Shiitake Miso Soup - Japanese Vegan - 3 pts plus; 28g carbs; 5.2g fiber

 

                      
* Exported from MasterCook *

                        Shiitake Miso Soup - Vegan

Recipe By     :
Serving Size  : 1     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 15%)          Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3                     green onions
  2               cups  water
  1                cup  sliced shiitake mushrooms
  1              pinch  red pepper flakes
  1         Tablespoon  yellow miso
                        low-sodium soy sauce -- (optional)
                        kelp -- (optional)

Cut off the rooty bottom of the green onions and discard. Then slice the
white and light green parts of the green onions, and set aside.

Line a medium pot with a think layer of water.

Add mushrooms and saute over high heat until the mushrooms start to
soften.

Add the red pepper flakes and 1 Tablespoon of miso and cook for a few
seconds, stirring to combine the miso with the water and prevent clumps.

Add onions and remaining water and bring to a near-boil.

Once the soup is about to start boiling, reduce heat to low.

Taste, adding more miso as desired (I usually add a total of 2 1/2
Tablespoons, but all misos are different). Since some misos are less salty
than others, you may need to add a splash of low-sodium soy sauce, too. If
you like your miso soup to have a fish flavor (as it's traditionally
served at restaurants), add kelp to taste.

Add any other ingredients you'd like and continue to simmer until
everything is cooked and warm.

Turn off the heat and let rest for 5 minutes, giving the flavors a chance
to enhance.

Serves 1

Chef's Note: If you used dried shiitake mushrooms, you'll need to
rehydrate them in hot water first. Save the water for the broth, but be
sure to strain it first to remove the grit. Approximately 1/2
cup of dried shiitakes equals 1 cup fresh mushrooms.

Per serving: 128 cals (11% fat cals); 1.5g fat; 28g carbs; 5.2g fiber;
7.4g sugars; 5.1g protein.

AuthorNote: I often call this "feel-better soup" because it's the one soup
I yearn for when I'm sick. You can also extend the servings by cleaning
out your fridge. Try adding greens, leftover noodles or rice, cubed tofu,
etc. I also like to add 1 teaspoon of minced fresh ginger for variety.

Source:
  "Everyday Happy Herbivore: Over 175 Quick-and-Easy Fat-Free and
  Low-Fat Vegan Recipes by Lindsay S. Nixon, 2012"
S(Formatted by Chupa Babi):
  "Jan 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 750 Calories; 3g Fat (3.2% calories
from fat); 25g Protein; 186g Carbohydrate; 29g Dietary Fiber; 0mg
Cholesterol; 678mg Sodium.  Exchanges: 11 1/2 Grain(Starch); 0 Lean Meat;
1/2 Vegetable; 0 Fat.

Nutr. Assoc. : 0 0 901365 0 0 0 0

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

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
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) Polenta with Pan-Seared Mushrooms and Tomatoes - 8 pts plus

 

                      
* Exported from MasterCook *

              Polenta with Pan-Seared Mushrooms and Tomatoes

Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3 1/2           cups  water
  1                cup  medium-ground yellow cornmeal
                        salt
     1/4           cup  plain unsweetened soy milk
  2        Tablespoons  vegan margarine
  2        Tablespoons  olive oil
  8             ounces  white mushrooms -- sliced
  2             cloves  garlic -- minced
  1           teaspoon  dried savory
  1           teaspoon  dried basil
                        black pepper
     1/4           cup  dry white wine
  20            ounces  canned Italian-style diced tomatoes -- drained

In a large saucepan, bring the water to boil over high heat. Reduce heat
to a simmer and add the cornmeal and salt to taste, stirring constantly.
Cook, stirring, until thick, about 20 minutes. During the last 5 minutes
of cooking, stir in the soy milk and margarine. Keep warm.

While the polenta is cooking, heat 1 Tablespoon of the oil in a large
skillet over medium-high heat. Add the mushrooms and sear on both sides.
Reduce the heat to medium, and add the garlic, savory, basil, and salt and
pepper to taste. Stir in the wine, then add the tomatoes and simmer to
heat through and blend the flavors, about 10 mintues. Taste and adjust the
seasonings, if necessary, and keep warm.

To serve, spoon the polenta into shallow bowls and top with the
mushroom-tomato mixture. Serve hot.

Makes 4 servings

AuthorNote: Polenta is the quintessential peasant food of Italy. It is
delicious, filling, and economical. When I was a child, my mother served
it "family style" - spread on a large bread board the size of the kitchen
table and ate from the communal board. This recipe is served in a less
rustic manner, but is no less delicious.

Cornmeal for polenta comes in different grinds. They all require slightly
different amounts of water and cooking times. If you have something other
than medium-ground polenta cornmeal, simply follow your package
directions.

Cuisine:
  "Italian"
Source:
  "Vegan on the Cheap by Robin Robertson, 2010"
S(Formatted by Chupa Babi):
  "Jan 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 310 Calories; 14g Fat (40.6%
calories from fat); 6g Protein; 39g Carbohydrate; 6g Dietary Fiber; 0mg
Cholesterol; 390mg Sodium.  Exchanges: 2 Grain(Starch); 0 Lean Meat; 2
Vegetable; 2 1/2 Fat; 0 Other Carbohydrates.

NOTES : Less than $1.50 per serving.

Nutr. Assoc. : 0 435 0 5062 4099 0 4204 0 0 0 0 0 0

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

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
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) Moroccan Lentil Soup - 3 pts plus; 32g Carbohydrate; 8g Dietary Fiber

 

                      
* Exported from MasterCook *

                           Moroccan Lentil Soup

Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : 

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              small  onion -- diced
  2                     garlic cloves -- minced
  3               cups  vegetable broth, ready-to-serve
     1/2           cup  red lentils
  14            ounces  canned diced tomatoes
  1              large  carrot -- sliced
  2                     celery stalks -- sliced
  1           teaspoon  garam masala
  1           teaspoon  paprika
  1           teaspoon  ground ginger
     1/2      teaspoon  ground cumin
     1/2      teaspoon  ground cinnamon
     1/2      teaspoon  mild curry powder
                        salt -- to taste

Line a medium pot with a htin layer of water and saute the onion and
garlic over the high heat until the water has absorbed.

Add remaining ingredients in order, except salt.

Bring to a boil, cover, reduce heat to low, and cook for 15 minutes or
until lentils are cooked (they will expand and turn orange in color).

Add salt to taste.

Transfer half of the soup to a blender and puree until smooth, then mix it
back in with remaining soup (or lightly use an immersion blender).

Cover and leave on the warm stove fro 5 ot 10 minutes, allowing the
flavors to merge.

Serves 4

Per serving: 128 cals (4% fat cals); 0.5g fat; 24.4g carbs; 10.4g fiber;
5.5g sugars; 7.7g protein.

AuthorNote: Straight out of the pantry and into a bowl! I developed this
flavorful soup a few years ago during one of my "pantry challenges".
Periodically, I force myself to cook only with items found in my pantry to
remind myself that a delicous and satisfying meal is always on hand, even
when the fridge looks bare. (Plus it helps keep the stockpiling at bay!)

Source:
  "Everyday Happy Herbivore: Over 175 Quick-and-Easy Fat-Free and
  Low-Fat Vegan Recipes by Lindsay S. Nixon, 2012"
S(Formatted by Chupa Babi):
  "Jan 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 180 Calories; 2g Fat (8.1% calories
from fat); 11g Protein; 32g Carbohydrate; 8g Dietary Fiber; 0mg
Cholesterol; 1118mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 1
Vegetable; 0 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 492 0

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

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
Recent Activity:
*************************************************************
As for me and my house, we will serve the Lord! Joshua 24:15

Gwyn Grega
Group Owner/Moderator
.

__,_._,___
เขียนโดย ที่ ไม่มีความคิดเห็น:

วันพุธที่ 23 มกราคม พ.ศ. 2556

(Weight-Watchers-Recipes) Indian-Spiced Lentil Ragu - 6 pts plus; 34g Carbohydrate; 16g Dietary Fiber

 

                     
* Exported from MasterCook *
                        Indian-Spiced Lentil Ragu
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
--------  ------------  --------------------------------
     3/4           cup  brown lentils
  10            ounces  frozen spinach -- (1 package), thawed
  2        Tablespoons  canola -- or other neutral oil
  1             medium  yellow onion -- chopped
  2                     garlic cloves -- minced
  1 1/2      teaspoons  grated fresh ginger
  1         Tablespoon  curry powder -- hot or mild
     1/2      teaspoon  ground coriander
     1/4      teaspoon  ground cumin
  14 1/2        ounces  canned diced tomatoes -- undrained
     1/2      teaspoon  salt
     1/4      teaspoon  black pepper
     1/2           cup  plain vegan yogurt
 
 
Bring a medium saucepan of salted water to boil over high heat. Add the
lentils, return to a boil, then reduce heat to low.  Cover and cook until
tender, 40 to 45 minutes. During the last 5 minutes of cooking, add the
spinach. Drain and set aside.
In a large skillet, heat the oil over medium heat. Add the onion, cover
and cook until tender, about 7 minutes.
Stir in the garlic, ginger, curry powder, coriander, and cumin. Cook for 1
minute, then add the tomatoes with their juice and cook, stirring to blend
the flavors, for 5 minutes. Stir in the cooked lentils and spinach, salt,
and pepper. Simmer until the mixture is hot and the flavors are blended,
about 10 minutes. Taste and adjust the seasoning, adding a bit more curry
powder or salt if necessary. Serve hot with the yogurt on the side.
 
Makes 4 servings
 
AuthorNote: Multiple flavor layers transform everyday lentils into a
special dish that is especially good served over fragrant basmati rice to
catch every drop of the delicious sauce.
Splurge a Little: Use fresh spinach instead of frozen, adding it when you
add the tomatoes.
 
Cuisine:
  "Indian"
Source:
  "Vegan on the Cheap by Robin Robertson, 2010"
S(Formatted by Chupa Babi):
  "Jan 2013"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 263 Calories; 9g Fat (28.3%
calories from fat); 16g Protein; 34g Carbohydrate; 16g Dietary Fiber; 4mg
Cholesterol; 690mg Sodium.  Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1
Vegetable; 0 Non-Fat Milk; 1 1/2 Fat; 0 Other Carbohydrates.
NOTES : Less than $2.00 per serving.
Nutr. Assoc. : 903920 0 0 0 0 0 0 0 0 0 0 0 1671

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

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
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) Black Bean & Salsa Soup - Vegan ; 3 pts plus; 28g Carbohydrate; 8g Dietary Fiber

 

                     
* Exported from MasterCook *
                     Black Bean & Salsa Soup - Vegan
Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 10%)          Vegan
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  15            ounces  canned black beans -- drained and rinsed (1 can)
  1                cup  salsa
  1 1/2           cups  vegetable broth, ready-to-serve
     1/2      teaspoon  ground cumin
  1                cup  frozen corn -- thawed
  1               dash  hot sauce
                        To serve: -- corn chips
Place 1 cup beans, salsa, broth, and cumin in a blender, and puree until
smooth.
Transfer to a saucepan and add remaining beans, corn, and hot sauce to
taste.
Stir to combine and heat thoroughly over low heat.
Once warm, serve, garnished with broken chips over the top. Freshly
chopped cilantro and a dollop of faux sour cream or vegan yogurt also make
a nice garnish.
Serves 4
Chef's Note: Traditional, tomato-based salsas work best in this recipe.
Per serving: 133 cals (4% fat cals); 0.6g fat, 23.8g carbs; 4.6g fiber;
3.2g sugars; 6.4g protein.
AuthorNote: I've been making this soup for as long as I can remember.
Since it costs less than $1 per serving, it was a staple for me during
college and law school when I was broke. I still love this soup, however,
and make it anytime my fridge and pantry are looking pretty bare.
Cuisine:
  "TexMex"
Source:
  "Everyday Happy Herbivore: Over 175 Quick-and-Easy Fat-Free and
  Low-Fat Vegan Recipes by Lindsay S. Nixon, 2012"
S(Formatted by Chupa Babi):
  "Jan 2013"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 153 Calories; 2g Fat (9.8% calories
from fat); 8g Protein; 28g Carbohydrate; 8g Dietary Fiber; 0mg
Cholesterol; 989mg Sodium.  Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat;
1/2 Vegetable; 0 Fat.

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

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

__._,_.___
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)
Recent Activity:
*************************************************************
As for me and my house, we will serve the Lord! Joshua 24:15

Gwyn Grega
Group Owner/Moderator
.

__,_._,___
เขียนโดย ที่ ไม่มีความคิดเห็น:
สมัครสมาชิก: บทความ (Atom)