วันจันทร์ที่ 28 มีนาคม พ.ศ. 2554

(Weight-Watchers-Recipes) Tuscan Bean Salad with Penne - 3 pts ; 24g Carbohydrate; 7g Dietary Fiber

 

NOT PointsPlus
* Exported from MasterCook *

Tuscan Bean Salad with Penne - 3 pts

Recipe By :Heart Smart: 5 Steps to a Heart-Healthy Kitchen by Darlene Zimmerman, Henry Ford Hospital
Serving Size : 8 Preparation Time :0:10
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 25%) Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup cooked penne pasta
1 can navy beans -- (15-ounces), drained and rinsed
2/3 cup diced green bell pepper
2/3 cup diced celery
1/3 cup diced red onion
2 tablespoons red wine vinegar
2 tablespoons olive oil
1 tablespoon water
1 teaspoon Dijon mustard
1 teaspoon sugar
2 tablespoons chopped fresh parsley
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon black pepper
1 garlic clove -- minced

In a large saucepan of unsalted boiling water, cook pasta according to
package directions. Drain pasta and rinse under cold water; drain well and
transfer to a large bowl.

Add the navy beans, green pepper, celery and onion.

In a small jar with a tight-fitting lid, combine the vinegar, oil, water,
mustard, sugar, parsley, oregano, thyme, salt, black pepper and garlic;
shake well. Pour the vinaigrette over bean mixture, tossing gently to
coat.

Refrigerate at least 2 hours before serving to allow flavors to blend.

Serves 8 one-half cup servings
Prep time: 10 mins
Total time: 15 mins (plus chilling time)

ChupaNote: double the garlic and pepper, replace the sugar with agave

Description:
"3 pts; NOT PointsPlus"
Source:
"Detroit Free Press, March 27, 2011"
S(Formatted by Chupa Babi):
"March 2011"
Yield:
"4 cups"
Start to Finish Time:
"0:15"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 154 Calories; 4g Fat (22.4%
calories from fat); 7g Protein; 24g Carbohydrate; 7g Dietary Fiber; 0mg
Cholesterol; 88mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat;
1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

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

Gwyn Grega
Group Owner/Moderator
MARKETPLACE

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(Weight-Watchers-Recipes) CL Sweet-and-Sour Baked Cabbage - 2 pts; CARBOHYDRATE 19.1g; FIBER 2.4g

 

NOT PointsPlus; Used nutrition info in caps to calculate points
* Exported from MasterCook *

CL Sweet-and-Sour Baked Cabbage

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 cups coarsely chopped Savoy cabbage -- (about 1 pound)
2 cups coarsely chopped onion
1 tablespoon olive oil
1/8 teaspoon salt
1/8 teaspoon pepper
1 large garlic clove -- thinly sliced
3 tablespoons cider vinegar
1 tablespoon honey

Combine the first 6 ingredients in a 13 x 9-inch baking dish; toss to
coat. Cover; bake at 400° for 30 minutes or until tender, stirring after
20 minutes. Drizzle vinegar and honey over cabbage mixture; toss. Serve
with salmon.

Note: Substitute green cabbage for Savoy, if desired

Yield: 4 servings (serving size: 3/4 cup)

CALORIES 110 (29% from fat); FAT 3.6g (sat 0.5g,mono 2.5g,poly 0.4g); IRON
0.7mg; CHOLESTEROL 0.0mg; CALCIUM 57mg; CARBOHYDRATE 19.1g; SODIUM 106mg;
PROTEIN 3.2g; FIBER 2.4g

ChupaNote: reduce cabbage to 4 cups; add 1 cup shredded carrots and 1 cup
shredded bell pepper and 1 large apple shredded. Mix vinegar and honey
together in a measuring cup, add 1 tablespoon Aleppo red pepper flakes (or
1 1/2 teaspoons sweet paprika and 1 1/2 teaspoons cayenne pepper mixed
together).

Source:
"Cooking Light, NOVEMBER 1995"
S(Formatted by Chupa Babi):
"March 2011"
Yield:
"3 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 49 Calories; 3g Fat (58.5% calories
from fat); trace Protein; 5g Carbohydrate; trace Dietary Fiber; 0mg
Cholesterol; 67mg Sodium. Exchanges: 0 Grain(Starch); 0 Vegetable; 1/2
Fat; 1/2 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) 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
.

__,_._,___
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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!

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