วันจันทร์ที่ 28 มีนาคม พ.ศ. 2554

(Weight-Watchers-Recipes) CL Greek Black-Eyed Peas and Greens - 5 pts; CARBOHYDRATE 35.3g;FIBER 10.6g

 

NOT PointsPlus
* Exported from MasterCook *

CL Greek Black-Eyed Peas and Greens

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/4 cups dried black-eyed peas -- (about 8 ounces)
2 tablespoons extra-virgin olive oil
2 cups finely chopped onion
1 cup finely chopped celery
4 garlic cloves -- minced
7 cups torn Swiss chard -- (about 8 ounces)
6 cups baby spinach -- (about 6 ounces)
6 cups trimmed arugula -- (about 6 ounces) (I prefer the baby arugula)
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 can petite diced tomatoes -- (14 1/2-ounce) undrained
1 cup crumbled feta cheese -- (4 ounces)

Sort and wash peas. Place peas in a large saucepan; cover with water to 2
inches above peas. Bring to a boil; drain. Return peas to pan; cover with
water to 2 inches above peas. Bring to a boil. Reduce heat to medium; cook
30 minutes or just until tender. Drain.

Heat oil in large Dutch oven over medium heat. Add onion, celery, and
garlic; cook 6 minutes or until tender, stirring occasionally. Stir in the
chard, spinach, arugula, salt, pepper, and tomatoes. Cover and cook 20
minutes or until tender, stirring occasionally. Stir in peas; cover and
cook 15 minutes. Stir in cheese; cook 5 minutes or until cheese melts,
stirring occasionally.

Yield: 6 servings (serving size: 1 cup)

CALORIES 262 (30% from fat); FAT 8.6g (sat 2.8g,mono 4.2g,poly 0.9g); IRON
5mg; CHOLESTEROL 7mg; CALCIUM 218mg; CARBOHYDRATE 35.3g; SODIUM 748mg;
PROTEIN 15.1g; FIBER 10.6g

In Greece in the spring, markets fill with bunches of wild greens labeled
horta - sweet, sour, bitter, and peppery leaves of plants collected from
the rocky hillsides. The author suggests Swiss chard, spinach, and
arugula, but you can use any combination of greens you would like in this
homey dish.

Cuisine:
"Greek"
Source:
"Cooking Light, MARCH 2004"
S(Formatted by Chupa Babi):
"March 2011"
Yield:
"6 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 267 Calories; 11g Fat (25.2%
calories from fat); 20g Protein; 51g Carbohydrate; 26g Dietary Fiber; 22mg
Cholesterol; 1000mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat;
1 1/2 Vegetable; 1 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 905229 0 900048 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) Baked Sweet Potato Falafel - 3 pts; 20g Carbohydrate; 3g Dietary Fiber

 

3 pts per serving (3 falafel); NOT PointsPlus
* Exported from MasterCook *

Baked Sweet Potato Falafel

Recipe By :Leon: Ingredients and Recipes by Allegra McEvedy. (Conran Octopus Ltd. 2008)

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 medium sweet potatoes -- (orange inside), around 700g or 1 1/2 pounds in total
1 1/2 teaspoons ground cumin
2 small cloves garlic -- chopped
1 1/2 teaspoons ground coriander
2 big handfuls fresh cilantro -- or coriander, chopped
Juice of half a lemon
1 cup gram flour -- or chickpea flour, scant cup (120 g)
1 dash splash olive oil
To finish: -- a sprinkling of sesame seeds
salt and pepper

Preheat the oven to 425F degrees (220C) and roast the sweet potatoes whole
until just tender - 45 minutes to 1 hour. Turn off the oven, leave the
potatoes to cool, then peel.

Put the sweet potatoes, cumin, garlic, ground and fresh coriander, lemon
juice and gram/chickpea flour into a large bowl. Season well, and mash
until smooth with no large chunks. Stick in the fridge to firm up for an
hour, or the freezer for 20-30 minutes. When you take it out, your mix
should be sticky rather than really wet. You can add a tablespoon or so
more of chickpea flour if necessary (the water content of sweet potatoes
varies enormously).

Reheat the oven to 400F/200C. Using a couple of soup spoons (put a
well-heaped spoonful of mix in one spoon and use the concave side of the
other to shape the sides) or a falafel scoop if you have one, make the
mixture into falafelly looking things and put them on an oiled tray.
Sprinkle sesame seeds on top and bake in the oven for around 15 minutes,
until the bases are golden brown.

Makes about 18 falafel, enough for 4 - 6.

ChupaNote: spray tablespoons with vegetable spray to make easier to remove
falafel dough. Also added a generous sprinkle of red pepper flakes.

Source:
"101 Cookbooks http://www.101cookbooks.com/"
S(Formatted by Chupa Babi):
"March 2011"
Yield:
"18 falafel"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 108 Calories; 1g Fat (11.6%
calories from fat); 4g Protein; 20g Carbohydrate; 3g Dietary Fiber; 0mg
Cholesterol; 17mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0
Vegetable; 0 Fat.

Nutr. Assoc. : 0 0 0 0 0 797 0 986 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:

วันจันทร์ที่ 14 มีนาคม พ.ศ. 2554

(Weight-Watchers-Recipes) Pineapple Coleslaw - 2 pts; 20g Carbohydrate; 2g Dietary Fiber

 


* Exported from MasterCook *

Pineapple Coleslaw

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups shredded cabbage -- or bagged coleslaw mix
1 1/2 cups crushed pineapple -- drained
2 tablespoons seeded and finely chopped green bell
pepper
2 tablespoons grated onion
1 teaspoon dried dill
1/4 cup light sour cream
1/4 cup light mayonnaise

Toss the coleslaw mix, pineapple, green pepper, onion, and dill together
in a medium bowl.

Combine the sour cream and mayonnaise in a small bowl. Toss the mayo
mixture with the cabbage mixture.

Chill for at least 1 hour before serving.

Makes 4 three-quarter cup servings

AuthorNote: The surprising flavor of pineapple in this tropical version of
coleslaw makes it a dish to remember. It's a quick and easy side dish that
pairs perfectly with BBQ.

Source:
"Metabolism Miracle Cookbook by Diane Kress RD, 2011"
S(Formatted by Chupa Babi):
"March 2011"
Yield:
"3 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 108 Calories; 3g Fat (25.7%
calories from fat); 1g Protein; 20g Carbohydrate; 2g Dietary Fiber; 7mg
Cholesterol; 86mg Sodium. Exchanges: 0 Lean Meat; 1/2 Vegetable; 1 Fruit;
1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 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) Edamame Feta Spread - 3 pts; 10g Carbohydrate; 4g Dietary Fiber

 

NOT PointsPlus; old points

* Exported from MasterCook *

Edamame Feta Spread

Recipe By :
Serving Size : 7 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowFat (Less than 10%) Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups frozen shelled edamame
2 cloves garlic -- peeled
1/2 cup crumbled feta cheese
2 1/2 tablespoons lemon juice
2 tablespoons olive oil
1/4 teaspoon onion powder
1/4 teaspoon salt
1/4 teaspoon black pepper

Bring a large saucepan of lightly salted water to a boil.

Add the edamame and garlic and return to a boil. Lower the heat to
medium-low and simmer until the edamame are tender, about 7 minutes.
Drain, reserving 1/2 cup of cooking liquid.

Place the cooked edamame, the remaining ingredients, and 1/4 cup of the
cooking liquid in a food processor or blender. Mix until completely
smooth. Transfer to a medium serving bowl.

Cover the bowl with plastic wrap and leave at room temperature for 30
minutes to allow the flavors to blend.

Stir the dip before serving and add the remaining 1/4 cup of reserved
cooking liquid to thin, if needed. Serve at room temperature with a
variety of cut-up raw, crunch vegetables such as celery, broccoli,
cauliflower, and peppers.

Makes 7 one-quarter cup servings

AuthorNote: in their green state, edamame soybeans are plump, firm and
delicious. You can often find them fresh in the produce section, but the
frozen version is just as good.

Source:
"Metabolism Miracle Cookbook by Diane Kress RD, 2011"
S(Formatted by Chupa Babi):
"March 2011"
Yield:
"1 3/4 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 148 Calories; 8g Fat (49.3%
calories from fat); 9g Protein; 10g Carbohydrate; 4g Dietary Fiber; 10mg
Cholesterol; 196mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0
Vegetable; 0 Fruit; 1 Fat.

Nutr. Assoc. : 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) Spiced Kahlua Custards - 3 pts; 15g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Spiced Kahlua Custards

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups unsweetened light soymilk
1/2 cup brewed coffee
1/4 cup coffee liqueur -- such as Kahlua
1 tablespoon instant coffee powder
1 teaspoon ground cinnamon
1/2 teaspoon ground allspice
2 eggs
2 egg whites
1/4 cup sugar
1/8 teaspoon salt
To garnish: -- chocolate-covered espresso beans

Preheat the oven to 350F. Set six 6 or 8-ounce custard cups into a
13x9-inch baking dish.

In a medium saucepan, combine the soymilk, coffee, liqueur, instant coffee
powder, cinnamon and allspice. Set over medium heat and cook for 4
minutes, or just until bubbles form around the edge of the pan. Remove
from the heat. In a large bowl, whisk together the eggs, egg whites,
sugar, and salt until well blended. Gradually stir in the milk mixture
until blended. Ladle the mixture into the custard cups, dividing evenly.
Add boiling water to the baking dish to come halfway up the sides of the
custard cups.

Bake for 40 to 45 minutes or until a knife inserted into the center of a
custard comes out clean. Carefully remove the cups from the water and cool
on a rack. Cover with plastic wrap and refrigerate for 4 hours (or
overnight) until chilled. Garnish with espresso beans, if using.

Makes 6 servings

AuthorNote: Turn a standard cup of joe into a satisfying treat. This
pudding-like dessert is as creamy and delicious as traditional custards
but without the usual fat and calories.

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): 129 Calories; 3g Fat (26.6%
calories from fat); 6g Protein; 15g Carbohydrate; 1g Dietary Fiber; 71mg
Cholesterol; 98mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 1/2
Fat; 1/2 Other Carbohydrates.

Nutr. Assoc. : 5062 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

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

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

.

__,_._,___
เขียนโดย ที่ ไม่มีความคิดเห็น:

(Weight-Watchers-Recipes) Salmon Croquettes - 3 pts each, 6g Carbohydrate; 1g Dietary Fiber

 

I'll add some capers next time.
Not PointsPlus

* Exported from MasterCook *

Salmon Croquettes

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Seafood

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
15 ounces canned red salmon -- (1 can) not drained
2 eggs -- lightly beaten
1/2 cup quick cooking oats
1/2 medium onion -- finely chopped
1/2 cup finely chopped celery
1/4 teaspoon salt
1/4 teaspoon black pepper
vegetable oil cooking spray
1/4 teaspoon hot pepper sauce -- [optional]

Place the salmon and liquid from the can in a medium bowl. Remove and
discard any dark skin or bones (or crush and add back the bones if you
want the added calcium). Add the eggs, oats, onion, celery, salt, and
pepper. Mix well.

Shape the mixture into six 1/2-inch thick patties.

Coat a large nonstick skillet with cooking oil spray. Place three patties
in the skillet. Cook over medium heat for 5 to 6 minutes per side, or
until thoroughly cooked and set. Repeat with remaining patties.

Serves 6 (1 croquette per serving)

AuthorNote: You can't get enough salmon, as fat as I'm concerned. High in
protein and omega-3 fatty acids, these croquettes make it easy to stay
healthy. Serve with broccoli with cheese sauce.

Source:
"Metabolism Miracle Cookbook by Diane Kress RD, 2011"
S(Formatted by Chupa Babi):
"March 2011"
Yield:
"6 croquettes"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 154 Calories; 6g Fat (38.2%
calories from fat); 17g Protein; 6g Carbohydrate; 1g Dietary Fiber; 110mg
Cholesterol; 519mg Sodium. Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 0
Vegetable; 0 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
MARKETPLACE

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

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

.

__,_._,___
เขียนโดย ที่ ไม่มีความคิดเห็น:

วันพุธที่ 2 มีนาคม พ.ศ. 2554

(Weight-Watchers-Recipes) Peking Chicken Wraps - 5 pts

 


* Exported from MasterCook *

Peking Chicken Wraps

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Fowl LowCal (Less than 300 cals)

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup brown rice
2 teaspoons dark sesame oil
4 scallions -- sliced
1/4 pound snow peas -- trimmed
1 cup finely shredded red cabbage
1 cup shredded carrot
2 tablespoons unseasoned rice vinegar
2 teaspoons grated fresh ginger
6 whole wheat tortillas -- 10 to 12-inch diameter
6 tablespoons hoisin sauce
2 cups shredded cooked chicken breast

Cook the rice according to the package directions. Set aside.

Meanwhile, in a medium nonstick skillet, heat the oil over medium-high
heat. Add the scallions and cook, stirring constantly, for 1 minute, or
until wilted. Stir into rice.

Bring a small pot of water to a boil. Add the snow peas and cook for 30
seconds. Drain and rinse with cold water until cool. Pat dry and cut
lengthwise into thin strips. In a medium bowl, combine the snow peas,
cabbage, carrot, rice vinegar and ginger.

To assemble the wraps, lay the tortillas on a work surface. Spread each
with 1 tablespoon hoisin sauce. Place one-sixth of the chicken in a strip
along th bottom of each tortilla, 1-inch from the edges. Top with the rice
and vegetable mixtures. Fold over the bottom edge of each tortilla to
cover the filling. Fold the sides in and continue to roll up tightly,
burrito style. Cut each in half crosswise with a serrated knife to serve.

Makes 6 servings

Per servings (one roll each, sliced in half): 290 cals ( 13 % fat); 4 g
fat; 45 g carbs; 5 g fiber; 23 g protein; 45 mg cholest; 490 mg sodium
Diet Exchanges: 1 veg; 2 1/2 bread; 2 1/2 meat; 1/2 fat
Carb Choices: 3

AuthorNote: Try your hand at this takeout favorite at home. Cabbage is
packed with compounds that researcher believe an protect us from heart
disease and certain types of cancers. And it is a good source of fiber, as
are brown rice, carrots and whole wheat tortillas.

ChupaNote: this substitutes whole wheat tortillas for spring roll/rice
wrappers. You could use other whole grain wraps, or pre-cooked crepes.

Cuisine:
"Asian"
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): 347 Calories; 7g Fat (17.5%
calories from fat); 21g Protein; 50g Carbohydrate; 4g Dietary Fiber; 40mg
Cholesterol; 685mg Sodium. Exchanges: 1 Grain(Starch); 2 Lean Meat; 1
Vegetable; 1/2 Fat; 1/2 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 4733 0 0 0 4732

__._,_.___
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)