(Weight-Watchers-Recipes) CHARD DAHL - Indian; 3 pts; 35g Carbohydrate; 11g Dietary Fiber

 

* Exported from MasterCook *

CHARD DAHL - Indian; 3 pts; 35g Carbohydrate; 11g Dietary Fiber;

Recipe By :The Vegetable Book by Spencer
Serving Size : 3 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 10%) Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup brown lentils
1 tablespoon turmeric
1 bunch chard
1/2 cup orange lentils
salt and pepper

Lentils do not have to soaked. Into 7 cups of boiling water, throw the brown lentils with the turmeric. Let simmer for 20 minutes. Add the chard and bring back to a boil. Simmer for 10 minutes more. Add the orange lentils and simmer for another 10 minutes. Season with salt and pepper. The lentils should have soaked up all of the water and can be served at once, though it will do no harm to let them rest in the warm pan.

Serves 3

(Julia's note: I added some toasted sesame oil and it made this dish even better. You can find bulk turmeric and both colors of lentils at health food stores and asian markets.)

ChupaNote: add 1/2 teaspoon red pepper flakes. Serve with brown basmati rice and chapati.

Description:
"3 pts; old pts; NOT PtsPlus"
Cuisine:
"Indian"
Source:
"Marquita Farms"
S(Formatted by Chupa Babi):
"July 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 207 Calories; 1g Fat (5.2% calories from fat); 16g Protein; 35g Carbohydrate; 11g Dietary Fiber; 0mg Cholesterol; 28mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fat.

Nutr. Assoc. : 903920 0 0 0 0

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(Weight-Watchers-Recipes) Slow Cooker Moroccan Chicken with Lentils - 3 pts ;32g Carbohydrate; 16g Dietary Fiber

 

Old pts; NOT PtsPlus
* Exported from MasterCook *

Slow Cooker Moroccan Chicken with Lentils - 3 pts

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Fowl/Poultry LowCal (Less than 300 cals)
LowerCarbs LowFat (Less than 5%)

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 cups lentils
2 garlic cloves -- minced
1/2 teaspoon kosher salt
3/4 teaspoon turmeric
1/2 teaspoon cayenne pepper
1/2 teaspoon ground cinnamon
8 ounces baby carrots -- (1 package)
1 quart fat-free chicken broth -- (4 cups)

Use a 6 quart cooker.

Rinse the lentils and put them into the bottom of your slow cooker. Add the the garlic and spices. Use a spoon to mix the spices around in the lentils. Add the baby carrots and lay the chicken pieces on top. Pour in the broth.

Cover and cook on low for 7 to 8 hours, or until the lentils have reached the desired tenderness and the chicken is fully cooked.

Serves 6

Description:
"3 pts; old pts NOT PtsPlus"
Cuisine:
"MidEastern"
Source:
"More Make it Fast, Cook it Slow by Stephanie O'Dea, 2011."
S(Formatted by Chupa Babi):
"July 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 191 Calories; 1g Fat (2.9% calories from fat); 21g Protein; 32g Carbohydrate; 16g Dietary Fiber; 0mg Cholesterol; 508mg Sodium. Exchanges: 2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fat.

NOTES : Cooker: 6 quart
Time: LOW fr 7 to 8 hrs

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

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(Weight-Watchers-Recipes) Slow Cooker Lean Mean & Green Tortilla Soup - 4 pts - 19g Carbohydrate; 2g Dietary Fiber

 

Old pts; NOT PtsPlus
* Exported from MasterCook *

Slow Cooker Lean Mean & Green Tortilla Soup - 4 pts

Recipe By :
Serving Size : 7 Preparation Time :0:00
Categories : Fowl/Poultry LowCal (Less than 300 cals)
LowerCarbs LowFat (Less than 30%)

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 boneless skinless chicken thighs
6 cups chicken broth
16 ounces frozen corn -- (1 bag)
14 ounces salsa verde -- (1 jar) [go for mild, you can always add more heat at the table]
1 tablespoon ground cumin
6 tablespoons sour cream -- to add before serving
To garnish: -- crushed tortilla chips, avocado slices, and cilantro

Use a 6-quart slow cooker.

Place the chicken into the bottom of your slow cooker insert. Stir in the chicken broth, corn, salsa verde, and cumin.

Cover and cook on low for 6 to 8 hours, or on high for about 4 hours.

Shred the chicken using two large forks before serving.

Ladle into bowls with a dollop of sour cream in each bowl, and top with crushed tortilla chips, avocado, and cilantro, if you'd like.

Serves 6 to 8

AuthorNote: This recipe comes from Sara W., who adapted Rachel Ray's Mean Green Tortilla Soup to work in the slow cooker. We both decided to use the salsa verde instead of blending tomatillos (which can be quite expensive in some areas), and the result is fantastic. Sara likes the "tequila lime" salsa verde - yum!

Description:
"4 pts; NOT PtsPlus"
Cuisine:
"TexMex"
Source:
"More Make is Fast Cook it Slow by Stephanie O'Dea, 2011"
S(Formatted by Chupa Babi):
"July 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 186 Calories; 6g Fat (28.7% calories from fat); 14g Protein; 19g Carbohydrate; 2g Dietary Fiber; 38mg Cholesterol; 884mg Sodium. Exchanges: 1 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1/2 Fat.

NOTES : Cooker: 6 qt
Time: LOW fr 6 to 8 hrs, HIGH fr about 4 hrs

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

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(Weight-Watchers-Recipes) Slow Cooker Yellow Split Pea Soup with Smoked Paprika - 5 pts; 34g Carbohydrate; 13g Dietary Fiber

 

5 PtsPlus
* Exported from MasterCook *

Slow Cooker Yellow Split Pea Soup with Smoked Paprika

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup yellow split peas
4 cups broth
2 garlic cloves -- minced
1 onion -- peeled and finely diced
1/2 teaspoon smoked paprika
1/4 teaspoon kosher salt

Use a 4-quart slow cooker.

Rinse the split peas in hot water and add to the slow cooker.

Pour in the broth, and stir in the garlic and onion. Add the smoked paprika and salt.

Cover and cook on low for 6 to 8 hours, 4 to 5 hours on high, or until the split peas have softened and soaked up the broth.

Use a handheld stick blender to puree the peas into a creamy soup.

Serves 4

Source:
"More Make is Fast Cook it Slow by Stephanie O'Dea, 2011"
S(Formatted by Chupa Babi):
"July 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 220 Calories; 2g Fat (8.2% calories from fat); 17g Protein; 34g Carbohydrate; 13g Dietary Fiber; 0mg Cholesterol; 889mg Sodium. Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fat.

NOTES : Cooker: 4 qt
Time: LOW fr 6 to 8 hrs, or HIGH fr 4 to 5 hrs

Nutr. Assoc. : 5096 0 0 0 1032 0

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(Weight-Watchers-Recipes) Slow Cooker Vanilla Custard - 4 pts;20g Carbohydrate; trace Dietary Fiber

 

4 PtsPlus
* Exported from MasterCook *

Slow Cooker Vanilla Custard - 3 pts

Recipe By :
Serving Size : 7 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 20%) Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 eggs
1/2 cup sugar -- (I like baker's sugar because the granules are fine)
1 tablespoon vanilla extract
1/8 teaspoon kosher salt
3 cups nonfat milk
1 teaspoon ground nutmeg

Use a 6 quart slow cooker with an inserted 1 1/2-quart casserole dish (Pyrex, Corningware, etc). Add water around the dish until halfway up the side. You are using the slow cooker as a bain-marie, or water bath.

In a large mixing bowl, whisk together the eggs, sugar, vanilla, and salt. In a glass measuring cup, heat the milk for 2 minutes on high in the microwave. Slowly whisk the heated milk into the egg and sugar mixture. Go slowly, or you'll scramble the eggs! Pour everything into the inserted casserole dish. Sprinkle nutmeg over the top.

Cover and cook on high for 2 to 4 hours. The custard should be set but still a little jiggly. Touch lightly with you finger to test. When set, unplug the slow cooker and let it sit with the lid off until the casserole dish has cooled enough to remove safely.

Chill in the refrigerator for 2 to 3 hours before serving.

Serves 6 to 8

Description:
"3 pts; old pts NOT PtsPlus"
Source:
"More Make it Fast, Cook it Slow by Stephanie O'Dea, 2011."
S(Formatted by Chupa Babi):
"July 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 141 Calories; 3g Fat (20.5% calories from fat); 7g Protein; 20g Carbohydrate; trace Dietary Fiber; 123mg Cholesterol; 128mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1/2 Non-Fat Milk; 1/2 Fat; 1 Other Carbohydrates.

NOTES : Cooker: 6 quart
Time: HIGH fr 2 to 4 hrs
Chill fr 2 to 3 hrs

Nutr. Assoc. : 0 0 0 0 0 0

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(Weight-Watchers-Recipes) Almond-Cornmeal Pancakes - 5 pts; 24g Carbohydrate; 2g Dietary Fiber

 

5 PTsPlus per serving (2 pancakes)
* Exported from MasterCook *

Almond-Cornmeal Pancakes

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup yellow cornmeal
1/2 cup all-purpose flour
1/2 cup sugar
2 teaspoons baking powder
1/2 teaspoon salt
1 cup buttermilk
1 large egg
1 tablespoon canola oil
1/2 teaspoon vanilla extract
3/4 cup sliced almonds -- toasted, divided
To serve: -- Accompaniments: Maple syrup, whipped cream, fresh fruit

Combine the cornmeal, flour, sugar, baking powder, and salt in a large bowl and stir to mix well. Combine the buttermilk, egg, oil, and vanilla extract in a medium bowl and whisk until smooth. Add the buttermilk mixture to the cornmeal mixture and stir until smooth; stir in 1/2 cup of the almonds. Heat a large nonstick skillet or griddle over medium heat and coat with cooking spray. Spoon batter in scant 1/4 cup measures into skillet. Cook pancakes until bubbles begin to appear on edges, 2 to 3 minutes. Turn and cook until bottoms are browned, 2 to 3 additional minutes. Serve pancakes with desired accompaniments.

Servings: 6 servings (12 pancakes)

Note: To make savory Almond-Cornmeal Pancakes perfect for serving with barbecued [Favorite], chili, or soup, substitute 1 cup grated Parmesan cheese for the sugar and omit the vanilla.

Source:
"Almond Board of California"
S(Formatted by Chupa Babi):
"July 2011"
Yield:
"12 pancakes"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 172 Calories; 7g Fat (34.5% calories from fat); 5g Protein; 24g Carbohydrate; 2g Dietary Fiber; 18mg Cholesterol; 199mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Non-Fat Milk; 1 Fat; 1/2 Other Carbohydrates.

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

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(Weight-Watchers-Recipes) Afghan Stuffed Vegetable Turnovers - 1 pts; Samoosi Yirakot ;8g Carbohydrate; 1g Dietary Fiber

 

1 pts; PtsPlus NOT old pts
* Exported from MasterCook *

Afghan Stuffed Vegetable Turnovers - Samoosi Yirakot

Recipe By :
Serving Size : 20 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 25%) Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
Dough:
1 cup Fine matzoh meal
1 Egg -- beaten
1/4 teaspoon Salt
1/2 cup Cold water -- approx.
Filling:
1 tablespoon vegetable oil
1 medium Onion -- chopped
1 Garlic clove -- chopped
1 Potato -- peeled - cut into small pieces
1/2 cup Cauliflower -- (chopped)
1 Carrot -- chopped (1/2 C.)
1/2 cup Green peas -- fresh or frozen
1/2 cup Thin-sliced green beans
1/4 teaspoon Salt
1/4 teaspoon Freshly ground black pepper
To fry: -- 1 cup vegetable oil for deep-frying

Mix the meal, egg and salt together, adding just enough water to make a moist dough that holds together. Set aside.

Heat the oil in a skillet, add the onion and garlic, and stir-fry over moderate heat until light brown, about 3 min. Set aside.

Take the potato and 1/2 C. each of any other 3 vegetables (cauliflower, carrot, green peas, or green beans) and blanch in boiling water for 5 minutes. Drain well. Add these to the pan with the onion and garlic and stir-fry over moderate heat for 3 minutes, to mix well. Add salt and pepper. Cool.

Take 1 heaping T. of the dough and press it out on a flat surface into a 2 1/2 inch square. Put 1 T. of the vegetable mixture on the bottom half of the square and fold it over into a triangle. Prepare all the samoosi this way. Heat the oil in a wok or skillet and brown the turnovers over moderate heat for about 3 minutes. Drain on paper towels. Serve warm.

Makes about 20 turnovers.

ChupaNote: save your self some time and use wontons wrappers. If you prefer to bake them, preheat the oven to 425F. Spa

Cuisine:
"Central Asia"
Source:
"Ethnic Foods Company, 204 Central Ave, Osseo, MN 55369 - 952-593-3000"
S(Formatted by Chupa Babi):
"July 2011"
Yield:
"20 "
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 49 Calories; 1g Fat (19.9% calories from fat); 1g Protein; 8g Carbohydrate; 1g Dietary Fiber; 11mg Cholesterol; 60mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 3568 0 0 0

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