วันพุธที่ 2 มีนาคม พ.ศ. 2554

(Weight-Watchers-Recipes) Parmesan-Proscuitto Cornmeal Triangles - 4 pts ; 30g Carbohydrate; 3g Dietary Fiber

 


* Exported from MasterCook *

Parmesan-Proscuitto Cornmeal Triangles

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 25%) Meat

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup 1% low-fat milk
1 cup water
1 teaspoon minced garlic
1/4 teaspoon dried thyme
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 cup fine cornmeal
2 ounces thinly sliced prosciutto -- chopped
3 tablespoons chopped fresh parsley
4 tablespoons grated Parmesan cheese
1 teaspoon olive oil

Coat an 8-inch square baking pan with baking spray.

In a medium saucepan over medium-high heat, combine the milk, water,
garlic, thyme, salt, and pepper. Bring to a boil and gradually whisk in
the cornmeal, stirring constantly. Reduce the heat to low, cover, and
cook, stirring occasionally, for 5 minutes, or until thick. Remove from
the heat and stir in the prosciutto, parsley and 3 tablespoons of the
cheese. Spread into the bottom of the prepared pan. Press plastic wrap
onto the surface and chill for 4 hours.

Preheat the broiler. Coat a baking sheet with cooking spray.

Remove the cornmeal, or polenta, mixture from the refrigerator and turn
out onto a cutting board. Cut into 4 equal triangles. Transfer to the
prepared baking sheet and brush with the oil. Sprinkle with the remaining
cheese. Broil 4-inches from the heat for 3 to 4-inches from the heat for 3
to 4 minutes, or until golden and hot. Serve immediately.

Make ahead by preparing the recipe up to the point of cutting into wedges.
Refrigerate for up to 2 days, then follow the recipe as directed.

Makes 4 servings

AuthorNote: This scrumptious side dish completes your meals with a healthy
serving of complex carbohydrates. Make a batch on the weekend and your
midweek meal will come together in no time flat.

ChupaNote: this makes a great starter, cut into 2-inch squares instead of
4 wedges. Its also lovely with cornedbeef, white cheddar and dill weed
instead of parsley. Any little bits of leftover meat can be used, and the
Parmesan switched out for other cheese, the parsley replaced with other
herbs.

Cuisine:
"Italian"
Source:
"Sugar Solution Cookbook by the editors of Prevention magazine and Ann
Fittante, 2010"
S(Formatted by Chupa Babi):
"Feb 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 215 Calories; 5g Fat (21.5%
calories from fat); 11g Protein; 30g Carbohydrate; 3g Dietary Fiber; 16mg
Cholesterol; 644mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 0
Vegetable; 1/2 Non-Fat Milk; 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 435 4633 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) - 3 pts; 25g Carbohydrate; trace Dietary Fiber

 

NOT PointsPlus
* Exported from MasterCook *

Tropical Brown Rice Pudding

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 cups water
1 tablespoon grated lemon peel
1/4 teaspoon salt
1/2 cup brown rice
3 cups 2% low-fat milk
1 tablespoon vanilla extract
3 tablespoons packed brown sugar
To serve: -- chopped mango or papaya (optional)
To serve: -- 1/4 cup shredded coconut (optional)

In a large saucepan, combine the water, 1 1/2 teaspoons of the lemon peel,
and the salt. Bring to a boil and add the rice. Reduce the heat and
simmer, covered, for 40 minutes, or until the rice is tender and most of
the water is absorbed.

Stir in the milk, vanilla, sugar, and the remaining lemon peel. Bring to a
boil. Reduce the heat to low and simmer for 40 to 45 minutes, stirring
frequently to prevent sticking, especially toward the end of the cooking
time, until the pudding thickens and the rice is very tender. (It will
thicken more on standing.) Pour the pudding into a bowl and let cool to
room temperature, stirring occasionally. Cover with plastic wrap and
refrigerate 4 hours (or overnight) until chilled.

To serve, spoon the pudding into 6 individual serving dishes. Top with the
mango or papaya, if using, and coconut, if using.

Makes 6 servings
Prep time: 20 mins
Cook time: 1 hour 20 mins
Chill time: 4 hours or overnight

AuthorNote: You'll love this dessert's unique coupling of nutty and sweet
flavors. We've used brown rice so you get even more nutritious fiber.

Source:
"Sugar Solution Cookbook by the editors of Prevention magazine and Ann
Fittante, 2010"
S(Formatted by Chupa Babi):
"March 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 151 Calories; 3g Fat (16.9%
calories from fat); 5g Protein; 25g Carbohydrate; trace Dietary Fiber; 9mg
Cholesterol; 155mg Sodium. Exchanges: 1 Grain(Starch); 0 Fruit; 1/2
Non-Fat Milk; 1/2 Fat; 1/2 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
.

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(Weight-Watchers-Recipes) Tangy Lentils Vinaigrette - 5 pts ;35g Carbohydrate; 17g Dietary Fiber

 


* Exported from MasterCook *

Tangy Lentils Vinaigrette - 5 pts

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 25%) Vegan
WW

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 medium onion -- root end trimmed, but intact
3 garlic cloves
1 bay leaf
4 cups water
1 cup brown lentils -- picked over
1/2 cup finely chopped red onion
1/2 cup chopped carrots
1/2 cup chopped celery
1/2 cup chopped red bell pepper
1/4 cup chopped fresh basil
1 tablespoon capers
3 tablespoons balsamic vinegar
2 tablespoons olive oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

In a large saucepan, combine the onion, garlic, and bay leaf with the
water. Bring the water to a boil over medium-high heat. Add the lentils,
reduce the heat to medium, and simmer for 18 to 20 minutes, or until
tender. Drain the lentils and discard the onion, garlic, and bay leaf.

Transfer the lentils to a large bowl and stir in the red onion, carrots,
celery, bell pepper, basil, and capers, tossing well to combine. Add the
vinegar, oil, salt, and pepper. Mix well and serve at room temperature or
chill to serve cold later.

Makes 4 servings

AuthorNote: Lentils are a versatile food, high in protein and easy to
prepare and add to many dishes. Seventeen grams of fiber have never tasted
so delicious!

Description:
"5 pts NOT PointsPlus"
Source:
"Sugar Solution Cookbook by the editors of Prevention magazine and Ann
Fittante, 2010"
S(Formatted by Chupa Babi):
"March 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 256 Calories; 7g Fat (24.9%
calories from fat); 15g Protein; 35g Carbohydrate; 17g Dietary Fiber; 0mg
Cholesterol; 318mg Sodium. Exchanges: 2 Grain(Starch); 1 Lean Meat; 1 1/2
Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 903920 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
MARKETPLACE

Stay on top of your group activity without leaving the page you're on - Get the Yahoo! Toolbar now.

Find useful articles and helpful tips on living with Fibromyalgia. Visit the Fibromyalgia Zone today!

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(Weight-Watchers-Recipes) Soba Noodles with Peanut Sauce - 4 pts; 33g Carbohydrate; 3g Dietary Fiber

 

NOT PointsPlus
* Exported from MasterCook *

Soba Noodles with Peanut Sauce

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 tablespoons peanut butter
2 tablespoons water
1 tablespoon honey
1 tablespoon rice vinegar
1 tablespoon reduced-sodium soy sauce
1 teaspoon grated fresh ginger
1 teaspoon sesame oil
1/8 teaspoon crushed red pepper flakes
4 ounces soba noodles -- or whole wheat noodles
2 carrots -- cut into matchsticks
2 scallions -- chopped

In a small saucepan over medium-high heat, combine the peanut butter,
water, honey, vinegar, soy sauce, ginger, oil, and pepper flakes. Bring to
a boil and cook, stirring constantly, for 1 minute. Set aside and keep
warm.

Bring a pot of water to a boil. Add the noodles and return to a boil. Cook
the noodles for 4 minutes, then stir in the carrots. Cook for 2 minutes
longer, or until the carrots are crisp tender. Drain the noodles and
transfer to a large bowl. Toss with the scallions and peanut sauce. Serve
immediately.

Makes 4 servings

AuthorNote: Americans eat 700 million pounds of peanut butter every year.
Maybe that's because the thick and satisfying snack, packed with protein
and monosaturated fat, can actually help you slim down.

Cuisine:
"Asian"
Source:
"Sugar Solution Cookbook by the editors of Prevention magazine and Ann
Fittante, 2010"
S(Formatted by Chupa Babi):
"March 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 214 Calories; 8g Fat (29.6%
calories from fat); 8g Protein; 33g Carbohydrate; 3g Dietary Fiber; 0mg
Cholesterol; 445mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat;
1 Vegetable; 1 Fat; 1/2 Other Carbohydrates.

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

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

Gwyn Grega
Group Owner/Moderator
MARKETPLACE

Get great advice about dogs and cats. Visit the Dog & Cat Answers Center.

Stay on top of your group activity without leaving the page you're on - Get the Yahoo! Toolbar now.

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(Weight-Watchers-Recipes) Double Cherry-Cornmeal Tea Bread - 3 pts; 32g Carbohydrate; 3g Dietary Fiber

 

NOT PointsPlus
* Exported from MasterCook *

Double Cherry-Cornmeal Tea Bread

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 tablespoons dried cherries
1 1/3 cups whole grain pastry flour
2/3 cup yellow cornmeal
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
2/3 cup sugar
1/3 cup plain low fat yogurt
1/4 cup unsweetened applesauce
2 tablespoons butter -- melted
1 egg
1 tablespoon grated orange peel -- or lemon peel
1 cup fresh cherries -- pitted and quartered

Preheat the oven to 350F. Coat an 8 1/2 x 4 1/2-inch loaf pan with cooking
spray. In a small dish, combine the dried cherries with enough hot water
to cover. Let stand for 10 minutes, or until softened.

Meanwhile in a medium bowl, whisk together the flour, cornmeal, baking
powder, baking soda, and salt until blended. In a medium bowl, whisk
together the sugar, yogurt, applesauce, butter, egg, and orange or lemon
peel until well blended. Drain the cherries well and coarsely chop. Stir
the fresh and dried cherries into the yogurt mixture. Add the flour
mixture in 2 additions, stirring just until well combined. Scrape the
batter into the prepared pan.

Bake for 55 minutes, or until a wooden pick inserted into the center comes
out clean. Cool in the pan on a rack for 10 minutes. Turn out the rack an
cool completely.

Makes 12 servings

Source:
"Sugar Solution Cookbook by the editors of Prevention magazine and Ann
Fittante, 2010"
S(Formatted by Chupa Babi):
"March 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 164 Calories; 3g Fat (15.5%
calories from fat); 3g Protein; 32g Carbohydrate; 3g Dietary Fiber; 23mg
Cholesterol; 169mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2
Fruit; 0 Non-Fat Milk; 1/2 Fat; 1 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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(Weight-Watchers-Recipes) Asian Slaw with Soy Honey Sesame Sauce - 0 pts; 11g Carbohydrate; 3g Dietary Fiber

 

NOT PointsPlus

* Exported from MasterCook *

Asian Slaw with Soy Honey Sesame Sauce

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 10%)

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 cups shredded napa cabbage -- about 1/2 small head
1 cup snow peas -- trimmed
1 carrot -- peeled and grated
1 scallion -- chopped
2 tablespoons rice vinegar
1 tablespoon reduced-sodium soy sauce
2 teaspoons honey
1/4 teaspoon sesame oil

Using a sharp knife, thinly shred the cabbage (yielding about 4 cups) and
transfer to a large bowl. cut the snow peas into thin strips and add to
the cabbage along with the carrot and scallion. Ad the vinegar, soy sauce,
honey and oil and toss well.

Makes 4 side servings (approx. 1 cup each)

ChupaNote: add 1/2 cup frozen thawed (uncooked) peas, 1/2 cup slivered red
onions, 1/2 cup red/yellow/orange bell pepper cut in matchsticks, and 1/4
cup each cilantro leaves, mint leaves, and sweet basil leaves (roughly
chopped). Garnish with 1/4 cup blanched slivered almonds. Double the
dressing.

Cuisine:
"Asian"
Source:
"Sugar Solution Cookbook by the editors of Prevention magazine and Ann
Fittante, 2010"
S(Formatted by Chupa Babi):
"March 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 50 Calories; 1g Fat (8.6% calories
from fat); 2g Protein; 11g Carbohydrate; 3g Dietary Fiber; 0mg
Cholesterol; 170mg Sodium. Exchanges: 1 1/2 Vegetable; 0 Fat; 0 Other
Carbohydrates.

Nutr. Assoc. : 4920 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 1 มีนาคม พ.ศ. 2554

(Weight-Watchers-Recipes) Spicy Corn and Sweet Potato Chowder - 3 pts; 16g Carbohydrate; 3g Dietary Fiber

 


* Exported from MasterCook *

Spicy Corn and Sweet Potato Chowder - 3 pts

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 30%) Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon olive oil
1 large onion -- coarsely chopped
1 red bell pepper -- coarsely chopped
2 celery ribs -- chopped
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/2 teaspoons ground cumin
1/4 teaspoon dried oregano
1 large sweet potato -- (1 pound), peeled and cut into 1/2-inch chunks
10 ounces frozen corn -- (1 package)
4 cups broth
1/2 cup medium-spicy salsa -- plus extra for serving
1/2 avocado -- ripe, peeled and chopped
1/2 cup coarsely chopped fresh cilantro -- (optional)

In a Dutch oven, warm the oil over medium-low heat. Add the onion, bell
pepper, celery, salt, and black pepper. Cover and cook, stirring often,
for 10 minutes, or until tender. Stir in the cumin
and oregano.

Add the sweet potato, corn, and broth. Cover, increase the heat, and bring
to a boil. Lower the heat and simmer, covered, for 12 minutes, or until
the sweet potato is tender. Stir in the salsa and simmer, uncovered, for 5
minutes longer.

Ladle into bowls and top each with some of the avocado, cilantro (if
using) and extra salsa, if you wish.

Makes 8 first-course servings (9 cups)

Per serving: 161 cals (28 %); 5 g fat; 30 g carbs; 5 g fiber; 4 g protein;
0 mg cholesterol; 680 mg sodium;
Diet Exchange: 1 veg; 1 1/2 bread; 1 fat
Carb choices: 2

AuthorNote: Interestingly, sweet potatoes are not botanically related to
the potato. They are actually members of the morning glory family. With a
respectable amount of protein and high levels of fiber and complex
carbohydrates, sweet potatoes are a key ingredient in a blood sugar
balancing act.

ChupaNote: add a can of canned, drained black beans for more fiber, color,
protein and servings.

Description:
"3 pts NOT PointsPlus"
Source:
"Sugar Solution Cookbook by the editors of Prevention magazine and Ann
Fittante, 2010"
S(Formatted by Chupa Babi):
"Feb 2011"
Yield:
"9 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 101 Calories; 4g Fat (33.6%
calories from fat); 2g Protein; 16g Carbohydrate; 3g Dietary Fiber; 0mg
Cholesterol; 152mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2
Vegetable; 0 Fruit; 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 1325 0 20056

__._,_.___
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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