วันอังคารที่ 11 มิถุนายน พ.ศ. 2556

(Weight-Watchers-Recipes) Zulu Cabbage - African; 3pts plus ;14g Carbohydrate; 4g Dietary Fiber

 

                     
* Exported from MasterCook *
 
                          Zulu Cabbage - African
 
Recipe By     :Recipe from Josie Stow and Jan Baldwin's "The African Kitchen," Interlink Books, 2005
Serving Size  : 7     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                Vegan
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              small  white cabbage head
  1                     green bell pepper
  1                     onion
  2        tablespoons  sunflower oil -- (2 to 3)
  1 1/2           cups  chopped canned tomatoes -- with juices
  1         tablespoon  curry powder
                        Salt and freshly ground black pepper -- to taste
 
Core the cabbage and pepper. Roughly chop the cabbage, pepper and onion.
 
Heat the oil and a large saute pan over a medium-high flame. Cook the
onion and pepper until the onion is translucent, about 6 minutes. Add the
cabbage, cover and cook until it begins to wilt, about 5 minutes.
 
Reduce heat to low, add remaining ingredients and cook 30 minutes,
stirring occasionally and adding water if needed to prevent sticking.
Serve hot.
 
Makes 6 to 8 servings.
 
Cuisine:
  "African"
Source:
  "Congo Cookbook Guestbook and African Food Discussion"
S(Formatted by Chupa Babi):
  "June 2013"
                                    - - - - - - - - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 95 Calories; 5g Fat (38.4% calories
from fat); 3g Protein; 14g Carbohydrate; 4g Dietary Fiber; 0mg
Cholesterol; 146mg Sodium.  Exchanges: 0 Grain(Starch); 2 1/2 Vegetable; 1
Fat.
 
 
Nutr. Assoc. : 2416 0 0 0 0 0 0

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(Weight-Watchers-Recipes) Onion, Chilli and Ginger Jam - 5 pts plus; 31g Carbohydrate; 1g Dietary Fiber

 

Wildeklawer is a brand of sweet onion. Vidalia, WallaWalla, or any other sweet onion will work just as well. I used Harissa here, as I was out of chili paste. Makes a wonderful condiment: stir into rice, soup base, baked potato, pizza base.
 
                    
* Exported from MasterCook *
 
                       Onion, Chilli and Ginger Jam
 
Recipe By     :
Serving Size  : 8     Preparation Time :0:00
Categories    : Condiment                       LowCal (Less than 300 cals)
                LowerCarbs                      LowFat (Less than 30%)
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4                     Wildeklawer sweet onions -- thinly sliced
  3        Tablespoons  olive oil
  1                     bay leaf
     1/2           cup  water
  2        Tablespoons  chopped ginger
     1/2      teaspoon  chilli paste -- (1/2 to 1)
  1         Tablespoon  salt
  1                cup  sugar
     1/3           cup  red wine vinegar
 
Sauté onions in olive oil until softened.   Add the ginger and chilli
paste.   Then add the bay leaf and water and simmer until water has
evaporated.  Add the salt, sugar and red wine vinegar and simmer uncovered
for about 30   minutes until thickened.   
 
Cool. Can be refrigerated until ready to use.  
 
Makes 2 cups (8 one-quarter cup servings)
 
Source:
  "Wildeklawer [Farms]"
S(Formatted by Chupa Babi):
  "June 2013"
Yield:
  "2 cups"
                                    - - - - - - - - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 165 Calories; 5g Fat (27.1%
calories from fat); 1g Protein; 31g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 804mg Sodium.  Exchanges: 1 Vegetable; 1 Fat; 1 1/2 Other
Carbohydrates.
 
 
Nutr. Assoc. : 905203 0 0 0 26051 27232 0 0 0

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

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.

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(Weight-Watchers-Recipes) Avocado and Pumpkin Seed Salsa - 7 pts plus; 11g Carbohydrate; 3g Dietary Fiber

 

                     
* Exported from MasterCook *
 
                      Avocado and Pumpkin Seed Salsa
 
Recipe By     :Marcia   Kiesel
Serving Size  : 8     Preparation Time :0:00
Categories    : Condiment                       LowCal (Less than 300 cals)
                LowerCarbs                      LowFat (Less than 5%)
                Vegan
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                cup  raw pumpkin seeds -- (4 ounces)
  1                     red bell pepper
     1/4           cup  fresh lemon juice
  2                     garlic cloves -- minced
  1                     red chile -- minced
  3              large  ripe firm Hass avocados -- cut into 1/2-inch dice
                        Salt and freshly ground pepper
 
Preheat the oven to 400°. Spread the pumpkin seeds on a rimmed baking 
sheet and bake for 4 minutes, or until lightly browned. Transfer to a
plate to   cool.  
 
Roast the bell pepper over a gas flame until charred all over. Transfer to
  a bowl, cover with plastic wrap and let steam for 5 minutes. Peel, stem
and   seed the pepper; cut it into 1/2-inch dice.  
 
In a bowl, mix the lemon juice with the garlic and chile. Stir in the 
pumpkin seeds, bell pepper and avocados. Season with salt and pepper and 
serve.
 
Makes 4 cups (8 one-half cup servings)
 
 The toasted pumpkin seeds give this salsa a great, crunchy texture.
 
Cuisine:
  "LatinAmerican/Hispanic"
Source:
  "A Salsa Garden, Food & Wine,  June   2000"
S(Formatted by Chupa Babi):
  "June 2013"
                                    - - - - - - - - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 225 Calories; 20g Fat (71.7%
calories from fat); 6g Protein; 11g Carbohydrate; 3g Dietary Fiber; 0mg
Cholesterol; 12mg Sodium.  Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1/2
Vegetable; 1/2 Fruit; 3 1/2 Fat.
 
 
Nutr. Assoc. : 0 0 0 0 0 2108 0

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.

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วันจันทร์ที่ 10 มิถุนายน พ.ศ. 2556

(Weight-Watchers-Recipes) Mayo Spicy Red Lentils - 6 pts plus; 31g Carbohydrate; 8g Dietary Fiber

 

                      
* Exported from MasterCook *

                          Mayo Spicy Red Lentils

Recipe By     :
Serving Size  : 6     Preparation Time :0:00
Categories    : 

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1 1/4           cups  dried red lentils -- picked over, rinsed and drained
  3               cups  water
  1                     bay leaf
     1/2      teaspoon  salt
  2        tablespoons  olive oil
     1/2                serrano chili -- seeded and finely chopped
  2             cloves  garlic -- minced
  2          teaspoons  ground cumin
     1/2      teaspoon  ground coriander
     1/4      teaspoon  ground cinnamon
  3        tablespoons  chopped fresh flat-leaf (Italian) parsley
  3        tablespoons  chopped fresh cilantro (fresh coriander)
  1 1/2    tablespoons  chopped fresh mint
     1/2      teaspoon  freshly ground black pepper
  2        tablespoons  red wine vinegar

In a saucepan over high heat, combine the lentils, water, bay leaf and 1/4
teaspoon of the salt. Bring to a boil. Reduce the heat to low, cover
partially and simmer until the lentils are tender but still firm, 12 to 14
minutes. Drain and discard the bay leaf. Set aside.

In a small frying pan, heat the olive oil over medium heat. Add the chili
and garlic and saute until softened, about 1 minute. Add the cumin, ground
coriander and cinnamon and cook until fragrant, about 1 minute. Remove the
pan from the heat.

In a large bowl, combine the lentils and the spice mixture. Toss gently to
mix. Stir in the parsley, cilantro and mint and season with the remaining
1/4 teaspoon salt and the pepper. Stir in the vinegar and serve
immediately.

Serves 6

Per Serving: Cals 172; Total Fat 5g; Carbs 24g; Fiber 6g; Protein 10g;
Cholesterol 0mg; Sodium 212mg.

This Moroccan-style dish is quick to assemble. Serve it as a side dish
with roasted [favorites]. In larger portions, it also makes a satisfying
main course.

Source:
  "The New Mayo Clinic Cookbook"
S(Formatted by Chupa Babi):
  "June 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 225 Calories; 6g Fat (22.4%
calories from fat); 14g Protein; 31g Carbohydrate; 8g Dietary Fiber; 0mg
Cholesterol; 190mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 0
Vegetable; 1 Fat; 0 Other Carbohydrates.

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

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Recent Activity:
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.

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(Weight-Watchers-Recipes) French Green Lentil Salad - 5 pts plus; 31g Carbohydrate; 12g Dietary Fiber

 

                      
* Exported from MasterCook *

                        French Green Lentil Salad

Recipe By     :
Serving Size  : 6     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
     1/2                yellow onion -- finely chopped
  1              piece  celery stalk -- (4 inch) finely chopped
  1              piece  carrot -- (4 inch) peeled and finely chopped
  3             cloves  garlic -- minced
  1           teaspoon  mustard seed
  1           teaspoon  fennel seed
  2               cups  vegetable stock -- chicken stock or broth
     1/2           cup  water
  1                cup  French green lentils -- picked over, rinsed, then drained
  1         tablespoon  chopped fresh thyme -- or 1 teaspoon dried thyme
  1                     bay leaf
  1         tablespoon  sherry vinegar -- or red wine vinegar
  1         tablespoon  Dijon mustard
  1         tablespoon  extra-virgin olive oil
  2        tablespoons  fresh flat-leaf (Italian) parsley -- cut into strips
     1/2      teaspoon  salt
     1/4      teaspoon  freshly ground black pepper

In a large saucepan, heat the olive oil over medium heat. Add the onion,
celery and carrot and saute until the vegetables are softened, about 5
minutes. Add the garlic, mustard seed and fennel seed and saute until the
spices are fragrant, about 1 minute.

Add the stock, water, lentils, thyme and bay leaf. Raise the heat to
medium high and bring to a boil. Reduce the heat to low, cover partially
and simmer until the lentils are tender but still firm, 25 to 30 minutes.
Drain the lentils, reserving the cooking liquid. Transfer the lentils to a
large bowl and discard the bay leaf.

In a small bowl, combine the vinegar, mustard and 1/4 cup of the reserved
cooking liquid. (Discard any remaining liquid or reserve for another use.)
Whisk in the extra-virgin olive oil.

Add the vinaigrette, parsley, salt and pepper to the lentils and toss
gently to mix and coat evenly. Serve warm.

Serves 6

Dietitian's tip: French green lentils can be hard to find, but their
intense, earthy flavors are worth a search. Brown lentils may be
substituted; they cook in less time and are more likely to break apart, so
watch them closely.

Cuisine:
  "Mediterranean"
Source:
  "The New Mayo Clinic Cookbook"
S(Formatted by Chupa Babi):
  "June 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 221 Calories; 6g Fat (25.6%
calories from fat); 12g Protein; 31g Carbohydrate; 12g Dietary Fiber; 1mg
Cholesterol; 766mg Sodium.  Exchanges: 2 Grain(Starch); 1 Lean Meat; 1/2
Vegetable; 1 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 903920 0 0 0 0 0 0 0 0

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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) Emeril's Espresso Granita - 5 pts plus

 

                      
* Exported from MasterCook *

                        Emeril's Espresso Granita

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

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cups  brewed espresso
     1/3           cup  sugar -- plus 1 tablespoon
     1/2           cup  heavy cream
  1         tablespoon  almond liqueur -- or walnut liqueur (Frangelico or Nocello)
                        To garnish: -- Dark chocolate curls

In a bowl, combine the espresso and 1/3 cup of sugar, and stir until the
sugar is dissolved. Pour into a shallow baking dish and freeze until ice
granules start to form around the edges, about 1 hour. With a fork, stir
and break up the granules. Freeze and stir every 20 minutes until the
mixture becomes an icy slush, about 2 hours. Cover and keep frozen until
ready to serve. 

In a medium bowl, whip the cream until soft peaks start to form. Add the
remaining tablespoon of sugar and the liqueur and beat until just stiff. 

To serve, scoop the granita into shallow wide-mouthed glasses or ice cream
coups and top each serving with the sweetened cream and chocolate curls. 

Serves 4

Prep Time: 5 mins
Chill Time: 3 hours plus

Cuisine:
  "Italian"
Source:
  "Emeril Live, Ice Cremes & Sorbets, 2002"
S(Formatted by Chupa Babi):
  "June 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 188 Calories; 11g Fat (55.9%
calories from fat); 1g Protein; 19g Carbohydrate; 0g Dietary Fiber; 41mg
Cholesterol; 28mg Sodium.  Exchanges: 0 Grain(Starch); 0 Non-Fat Milk; 2
Fat; 1 Other Carbohydrates.

Nutr. Assoc. : 26396 0 0 2551 0

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Recent Activity:
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As for me and my house, we will serve the Lord! Joshua 24:15

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Group Owner/Moderator
.

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(Weight-Watchers-Recipes) Balsamic Fig Compote = 3 pts plus; 30g Carbohydrate; 3g Dietary Fiber

 

                      
* Exported from MasterCook *

                           Balsamic Fig Compote

Recipe By     :Chef Brooks Headley, Del Posto [restaurant]
Serving Size  : 8     Preparation Time :0:00
Categories    : Condiment                       LowCal (Less than 300 cals)
                LowerCarbs                      LowFat (Less than 5%)
                Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2           cup  sugar
                        Zest of 1 lemon -- cut into strips
  1                cup  dried black mission figs
     1/2           cup  good-quality balsamic vinegar -- or as needed

1. Put the sugar, lemon zest and 1 cup water in a small saucepan over
medium-low heat. Cook, stirring occasionally, until the sugar is
dissolved. Put the figs in a medium bowl, pour the syrup over the figs and
cool for 2 to 3 hours. 

2. Drain and discard the syrup, then put the figs in a jar or another
airtight container and add vinegar to cover. Cover and refrigerate for
several hours or until ready to use. (Use leftover vinegar for drizzling
or vinaigrettes.) 

Yield: 8 (2 Tablespoons per serving; about 1 cup total)

Cuisine:
  "Mediterranean"
Source:
  "Mark Bittman, EAT, NYT, May 5, 2011"
S(Formatted by Chupa Babi):
  "June 2013"
Yield:
  "1 cup"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 114 Calories; trace Fat (2.1%
calories from fat); 1g Protein; 30g Carbohydrate; 3g Dietary Fiber; 0mg
Cholesterol; 3mg Sodium.  Exchanges: 1 Fruit; 1 Other Carbohydrates.

Nutr. Assoc. : 0 802 903280 2140

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

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Group Owner/Moderator
.

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