Vegetarian - WW vegetarian main dishes




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SueC
08-14-1999, 08:17 PM
* Exported from MasterCook *

Asparagus & Spring Greens Paella - 9 Points

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Entree Rice and Pasta


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 1/2 cups Chicken stock -- defatted or use vegetable stock
1 teaspoon saffron threads
3 medium tomatillos, whole -- husks removed, rinsed
1/2 pound asparagus -- peeled and cut into 3/4" pieces
2 tablespoons extra virgin olive oil
1/4 pound fresh spinach -- stemmed, rinsed and dried
3 large garlic cloves -- peeled and thinly sliced
1/4 pound escarole -- cut into 2" pieces
6 ounces ham -- diced
1 large onion -- minced
salt and pepper
1 1/4 cups arborio rice
1 cup frozen peas
2 tablespoons parsley -- chopped

In a small saucepan, combine chicken stock and saffron. Bring to a boil, reduce heat to low and simmer, covered, for 20 to 30 minutes, or until the stock is reduced to 3 cups. Set aside.
Meanwhile, bring water to a boil in a small saucepan, add tomatillos, and cook for 3 minutes. Drain, rinse under cool water, finely dice and set aside. Place asparagus in a vegetable steamer over boiling water, cover and steam for 5 minutes, or until just tender. Refresh under cold water and set aside.
In a nonstick skillet, heat 1/2 tablespoon oil over medium-high heat. Add spinach and 1 clove garlic and cook, stirring constantly, for 45 seconds to 1 minute, or until just wilted. Transfer to a dish and set aside.
Add another 1/2 tablespoon of oil to the skillet and when hot, add escarole and 1 clove garlic and cook, stirring constantly, for 1 minute, or until just wilted. Transfer to a dish and set aside.
heat remaining 1 tablespoon of oil in a 12 inch wide, deep, heavy skillet or paellera over medium heat. Add ham, if using, and cook for 1 minute. Transfer with a slotted spoon to a side dish and set aside. Add onion and the remaining clove of garlic to the skillet and cook, stirring often, for about 3 minutes, or until the onion is softened and browned. Add the reserved tomatillos and cook, stirring often, for 2 to 5 minutes, or until the liquid has evaporated. Season with salt and pepper. (Recipe can be prepared ahead to this point. Store, covered, in the refrigerator for up to 2 days. Reheat before proceeding)
Add rice and stir well to coat with the tomatillo mixture. Add the reserved stock and bring to a boil. reduce heat to low and simmer, covered, for 20 minutes. Add the reserved asparagus, spinach, escarole, ham and peas and cook for an additional 10 to 15 minutes, or until the rice is tender. Stir in parsley. Taste and adjust seasonings and serve immediately.
NI:Calories - 434; Fat - 12; Fiber - 5
REG 6 shared by Sue C, Milwaukee, WI

Source:
"Eating Well, June, 1992"

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Per serving: 434 Calories (kcal); 12g Total Fat; (25% calories from fat); 17g Protein; 61g Carbohydrate; 24mg Cholesterol; 2522mg Sodium
Food Exchanges: 3 1/2 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates


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


SueC
08-14-1999, 08:21 PM
* Exported from MasterCook *

Cheese and Tomato Quesadillas - 2 points

Recipe By :WW The Secrets of Success, Fall/Winter, 1997
Serving Size : 8 Preparation Time :0:00
Categories : REG 6 Suzanne C.


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3/4 cup tomato -- seeded and diced
1/4 cup green onion -- thinly sliced
2 pickled jalapeno -- chopped
6 flour tortillas
3/4 cup reduced fat cheddar cheese -- shredded
3/4 cup salsa

Divide first 3 ingredients evenly among tortillas, arranging ingredients to one side of each tortilla.
Sprinkle cheese evenly over each tortilla.
Coat a medium nonstick skillet with cooking spray, and place over medium-high heat until hot. Place one tortilla in skillet. cook 1 minute or until bottom of tortilla is golden. fold tortilla in half, and cook 30 seconds or until cheese melts. Repeat procedure with remaining tortillas. Cut each quesadilla into 4 wedges. Spoon 1 1/2 teaspoon tomato salsa onto each wedge. Serving size is three wedges.
NI: If fat-free tortillas are used: Calories 129; Fat 2.4 gm; Fiber 1.5 gm
If regular tortillas are used (acc to MasterCook: Calories 206; Fat 5 gm; Fiber 2 gm
Submitted to Reg 6 by Suzanne C.

Yield:
"8 servings"

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Per serving: 206 Calories (kcal); 5g Total Fat; (20% calories from fat); 8g Protein; 33g Carbohydrate; 2mg Cholesterol; 440mg Sodium
Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates


Nutr. Assoc. : 0 0 0 0 0 0

Jen-L
08-24-1999, 09:02 AM
* Exported from MasterCook *

Garden Burgers

Recipe By :Regina's Vegetarian Table (PBS)
Serving Size : 8 Preparation Time :0:00
Categories : Main Dish Rice


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup Carrots -- shredded
1 1/2 cups Mushrooms -- finely chopped
1/2 cup Green Onion -- chopped
2 cups Brown Rice -- cooked
1 cup Cheddar Cheese, lowfat -- shredded
1/2 cup Fat-free Cottage Cheese -- optional
Seasoned Salt
Curry Powder -- optional
1 1/2 tablespoons Whole Wheat Flour
1/4 cup Egg Substitute

In a non stick skillet, saute carrots, mushrooms and green onions in cooking spray and a little water to keep from over heating. Remove from heat.
Add vegetables to cooked brown rice and stir. Add cheese, cottage cheese, seasoned salt to taste, and curry powder (if using) and stir.
Stir together flour and egg. Add rice and vegetable mixture.
Form mixture into patties with your hands and drop directly into a non stick skillet sprayed with cooking spray. Patties are fragile in an uncooked state, so handle carefully.
Cook over medium heat for a few minutes on each side, until the patties turn slightly golden. Serve immediately, or freeze for future use, making sure to wrap them well to protect against freezer burn.

Yield:
"1 Burger"

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Per serving: 234 Calories (kcal); 3g Total Fat; (12% calories from fat); 10g Protein; 41g Carbohydrate; 4mg Cholesterol; 148mg Sodium
Food Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

NOTES : WW Points = 4 points per serving
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0


Moome
08-29-1999, 01:36 AM
1 pkg. (16 oz.) frozen hash-brown potatos, thawed (4 cups)
4 oz. reduced-fat shredded cheddar cheese (1 cup)
1/2 green pepper, chopped
1/2 tomato, choppped
3 Tbsp. chopped onion
3/4 c. Fat-free milk
3/4 c. egg substitute
1/2 tsp. salt
3/4 tsp. pepper
Preheat oven to 350F. Coat 9" pie dish with cooking spray. In large bowl, mix all ingredients. Pour into dish and bake until knife inserted in center comes out clean, 45 minutes. Let stand 10 minutes before serviing. 6 servings.

Nutrition Info./serving:
156 calories, 5 g. fat, 12 g. protein, 14 mg. cholesterol, 15 g. carbohydrates, 432 mg. sodium, 1 g. fiber. WWPoints: 3

SueC
08-29-1999, 09:13 PM
* Exported from MasterCook *

Vegetable Cheese Pie--3 pts.

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pkg. frozen hash-brown potatos -- (16 oz.) thawed (4
cups)
4 oz. reduced-fat shredded cheddar cheese (1
cup)
1/2 green pepper -- chopped
1/2 tomato -- choppped
3 Tbsp. chopped onion
3/4 c. Fat-free milk
3/4 c. egg substitute
1/2 tsp. salt
3/4 tsp. pepper

Preheat oven to 350F. Coat 9" pie dish with cooking spray. In large bowl, mix all ingredients. Pour into dish and bake until knife inserted in center comes out clean, 45 minutes. Let stand 10 minutes before serviing. 6 servings.
Nutrition Info./serving:
156 calories, 5 g. fat, 12 g. protein, 14 mg. cholesterol, 15 g. carbohydrates, 432 mg. sodium, 1 g. fiber. WWPoints: 3

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Per serving: 454 Calories (kcal); 21g Total Fat; (40% calories from fat); 26g Protein; 44g Carbohydrate; 4mg Cholesterol; 1443mg Sodium
Food Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 6 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates


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

Jules
09-01-1999, 06:31 AM
Spaghetti Squash Casserole 4 points

1 spaghetti squash
2 medium totatoes diced
3/4 cup of Italian Style Bread Crumbs
4 Tbs. fat free parmesean cheese
1 tbs crushed red pepper
1 1/2 cups of high fiber, fat free spaghetti sauce
1/2 cup lowfat mozarella cheese

1. Cut spaghetti squash in half and cleanout seeds. Microwave for 10-12 minutes in casserole dish with 1/4 cup water with cut sides face up (covered with plastic wrap). Comb out with fork spaghetti type strands and put in mixing bowl.

2. Add tomotoes, 1/2 cup bread crumbs, 1 Tbs crushed red pepper, and 3 Tbs of parmesean cheese. Mix together, and then place in casserole dish sprayed with non-stick veggie spray. Top with remaining 1/4 cup bread crumbs and 1 Tbs of parmesean cheese. Top with spaghetti sauce.

3. Cook in oven on 350 for 40 minutes. Abount 10 minutes before done, spinkle low fat cheese on top.

Yield: 4 servings.

[This message has been edited by Jules (edited 08-31-1999).]

SueC
09-01-1999, 09:51 AM
* Exported from MasterCook *

Spaghetti Squash Casserole - 4 points

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 spaghetti squash
2 medium totatoes diced
3/4 cup Italian Style Bread Crumbs
4 Tbs. fat free parmesean cheese
1 tb crushed red pepper
1 1/2 cups high fiber -- fat free spaghetti
sauce
1/2 cup lowfat mozarella cheese

1. Cut spaghetti squash in half and cleanout seeds. Microwave for 10-12 minutes in casserole dish with 1/4 cup water with cut sides face up (covered with plastic wrap). Comb out with fork spaghetti type strands and put in mixing bowl.

2. Add tomotoes, 1/2 cup bread crumbs, 1 Tbs crushed red pepper, and 3 Tbs of parmesean cheese. Mix together, and then place in casserole dish sprayed with non-stick veggie spray. Top with remaining 1/4 cup bread crumbs and 1 Tbs of parmesean cheese. Top with spaghetti sauce.

3. Cook in oven on 350 for 40 minutes. Abount 10 minutes before done, spinkle low fat cheese on top.

Yield: 4 servings.

Kelly_S
09-01-1999, 11:48 PM
* Exported from MasterCook *

Veggie Garden Loaf - 4 Points

Recipe By :Richard Simmons
Serving Size : 6 Preparation Time :0:00
Categories : Main Dishes Vegetarian

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon olive oil
1/2 cup chopped onion
1/2 cup shredded zucchini
1 cup sliced carrots -- steamed
1 cup broccoli flowerets -- steamed
3/4 cup oatmeal -- uncooked
1 slice whole wheat bread -- crumbled
3 tablespoons oat bran
3 ounces shredded Cheddar cheese -- (3/4 cup)
1/2 cup tomato sauce
1 egg
1 egg white
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon sage
1/2 teaspoon dried thyme
1/4 cup chopped parsley
6 tablespoons grated Parmesan cheese

This is every bit as good as meat loaf and just as versatile. Yes, it will
even make a good sandwich, but watch the mayo!

1. Preheat oven to 375 degrees F.

2. In small skillet heat olive oil and saute onion until translucent, about 5
minutes.

3. In large bowl combine zucchini, carrot, broccoli, oatmeal, breadcrumbs,
oat bran and cheese.

4. In small bowl beat together tomato sauce, egg and egg white,
seasonings and Parmesan.

5. Combine all ingredients and stir thoroughly to mix.

6. Turn mixture into 9x5-inch loaf pan coated with non-stick spray.

7. Bake 30 to 35 minutes, or until firm. Let stand 15 minutes before
slicing. Makes 6 servings.

NOTE: Why the sudden interest in Oat bran? Oat bran is the fibrous outer
layer of the oat grain, which is generally removed when the grain is
processed into oatmeal. Now that we know the importance of fiber in a
well balanced diet, it is a good practice to put some of that oat bran back
into our food.

Serving size (1/6 recipe)
Per MC 5 nutritional analysis:
Per serving: 197 Calories, 10g Fat, 4g Fiber
Weight Watcher Points: 4
According to the cookbook:
Per serving: 198 Calories
Deal-A-Meal Cards Used: 1 Bread, 1 Meat, 1 Vegetable, 1 Fat

Source:
"Deal-A-Meal Golden Edition Cookbook, page 84-85"
Copyright:
"Deal-A-Meal Corp, 1990"
Yield:
"6 servings"

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NOTES : Scanned & MC formatted (using MC_Buster) by Pamela S. on
6/18/99. REG 6 shared by Pamela S. from WI. USA on 6/18/99.
Submitted by Pamela S. on 8/31/99 to the W. W. Forum.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Kelly_S
09-07-1999, 11:50 PM
* Exported from MasterCook *

Vegetarian Chili

Recipe By : Jim (Dina's Weight Watcher's leader), adapted
Serving Size : 6 Preparation Time :0:00
Categories : Vegetarian

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 cups water
1 1/2 cups dried lentils -- (9 ounces)
1 cup onion -- chopped
1 can corn (approx. 16 oz.) -- rinsed and drained
2 cans stewed tomatoes -- (approx. 16 oz each)
1 6-oz. can tomato paste
1 packet taco seasoning mix -- (1-1/4 oz.)
hot sauce -- to taste
crushed red pepper -- to taste; optional

Toss everything into a large pot or Dutch oven. Bring chili to a boil.
Reduce heat to a simmer. Cover, and let cook for one hour, stirring every
15 minutes to prevent burning. Depending on consistency, add more
water as necessary. (Note: I didn't need to add any more water.)

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NOTES : ** Original recipe calls for 2 packets of taco seasoning mix. I
use only one and find it to be quite spicy.

2.5 POINTS per serving (per Jim)

M.C. formatted by Dina (mdkbweiss@erols.com) on 9/5/99.


Calories: 303.9
Fat grams: 1.3
Fiber grams: 19.3

W/W Points: 3 (due to high fiber) or 2.5 per recipe originator.

Hoosier92
09-14-1999, 03:37 AM
Beefless Stew

Modified from Linda McCartney's Home Cooking
Serves 4

4 medium carrots, chopped
4 medium potato, cubed
2 cloves garlic, crushed
2 stalks celery, chopped
1 tablespoon light margarine
4 1/2 ounces TVP chunks (textured vegetable protein found at healthfood stores)
1 can chopped tomato (16 ounce)
2 cups beef stock
2 tablespoons Worcestershire sauce
salt and pepper to taste

Prepare vegetables. Melt margarine, lightly brown onion. Add other veggies and sauté for a few minutes. Add TVP chunks and brown for 3 minutes over low heat. Add tomatoes and enough stock to cover mixture. Season with Worcestershire sauce, salt and pepper.

Simmer 30 to 40 minutes or until thick and well cooked. Add stock if mixture seems dry.

If you are vegetarian substitute vegetable stock for beef stock and soy sauce for Worcestershire sauce.

Each serving has 215 kcal, 1.8 grams fat, and 9.9 grams fiber. = 2 WW points.

Hoosier92
09-24-1999, 12:38 AM
Spaghetti Squash Casserole (2 pts?)

Yield: 6 servings

Ingredients

1 (3-1/2-pound) spaghetti squash
Vegetable cooking spray
1/2 cup chopped onion
3/4 cup nonfat sour cream alternative
3 tablespoons nonfat mayonnaise
1/4 cup grated Romano cheese
1/2 teaspoon dried whole basil
1/4 teaspoon salt
1/4 teaspoon pepper
1/2 cup finely crushed unsalted whole-grain melba toasts (about 10)
1 teaspoon grated Romano cheese
1 teaspoon paprika
1/4 teaspoon onion powder

Instructions

Pierce squash several times with a fork, and place on paper towels in microwave oven. Microwave at HIGH for 15 to 18 minutes or until tender, turning squash every 3 minutes. Let squash stand for 5 minutes; cut in half lengthwise, and discard seeds. Remove spaghetti-like strands with a fork to yield 5 cups; set aside.

Coat a nonstick skillet with cooking spray; place over medium heat until hot. Add onion; sauté 3 minutes or until tender. Combine squash, onion, and next 6 ingredients in a large bowl; stir well. Spoon into a 10- x 6- x 2-inch baking dish coated with cooking spray; set aside.

Combine melba toast crumbs and next 3 ingredients, and stir well. Sprinkle over squash mixture. Bake at 350 deg for 40 minutes or until thoroughly heated.

Yield: 6 servings (serving size: 1 cup).

Nutritional Information: CALORIES 117 (18% from fat) / PROTEIN 5.6g / FAT 2.3g (SAT 1g, MONO 0.5g, POLY 0.4g) / CARB 18.3g / FIBER 2.1g / CHOL 5mg / IRON 0.7mg / SODIUM 307mg / CALCIUM 98mg

From Cooking Light, Nov/Dec 1993, page 154.

TracyD
10-13-1999, 08:22 AM
Hi all. This recipie is out of _New Vegetarian Cuisine_ by Linda Rosenweig. I am not sure how many points it is as is. (I am at work now) and wondered if anyone has any ideas how to lighten it up...

MAKES 4 servings

1 1/4 cups water
1/2 cup brown lentils, rinsed and drained.
1 cup canned red kidney beans, rinsed and drained.
1/2 cup wheat germ
1/3 cup finely chopped pecans
1/4 cup chili sauce
1/2 teaspoon ground cumin
1/4 teaspoon garlic powder
1 tablespoon margarine
1 medium Vidalia or other sweet onion, thinly sliced crosswise and separated into rings
8 ounces of mushrooms thinly sliced
4 sesame topped hamburger buns

1. In a 2 quart saucepan over medium-high heat, bring the water and the lentils to a boil. Reduce heat to low, cover the pan, and simmer for about 25 minutes or until tender. Drain if all the water has not been absorbed.
2. Place the lentils in a food processor. Add the beans, process until smooth.
3. Transfer to a medium bowl. Add the wheat germ, pecans, chili sauce, cumin and garlic powder; mix well. Form the mixture into 4 patties.
4. Grill or broil for about 5 minutes per side, or until golden.
5. While the burgers are cooking, melt the margarine in a large no-stick frying pan over medium heat. Add the onions and the mushrooms, cook, stirring frequently, for 8 to 10 minutes or until very tender and the mushroom liquid has evaporated.
6. to serve, place the patties in the buns and top with equal amounts of the mushroom mixture.

Per serving (according to the cookbook): 443 calories, 13.9g fat (27% of calories), 10.4g dietary fiber, 0 mg cholesterol, 692 mg sodium.

Tracy

poohshunny
11-08-1999, 09:58 PM
I made this recipe yesterday, sorta a creation of my own. It was yummy, didn't miss the chicken at all.

3 potatoes, peeled and diced
4 carrots, sliced
3 ribs celery, sliced
1 onion, diced
1 can 98% fat-free cream of mushroom soup
6 cups water
2 tsp. seasoning salt

Bring to a boil and simmer til veggies are tender.

Mix together the following:

2 cups flour
1 egg
1 T. baking powder
1 tsp. salt
1/2 tsp. pepper
Enough water to make a soft dough

Return broth to a boil and drop the dough by spoonfuls into the broth and veggies. Cover and simmer til dumplings are cooked, about 15 min. Do not lift cover while they are cooking. Mine made 14 dumplings and I figured 4 points for 2 dumplings and a bowl of soup. Makes 7 servings.

Would someone mind running this recipe through Mastercook to check my calculations on points? Thanks, Dee

Karen S
12-01-1999, 07:56 AM
* Exported from MasterCook *

Asian Barley Saute

Recipe By : Weight Watchers Versatile Vegetarian
Serving Size : 4 Preparation Time :0:00
Categories : Fruits Grains And Cereals
Main Dishes, Vegetarian Vegetables

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup pearl barley
1 tablespoon vegetable oil
1/2 pound shiitake mushrooms -- diced
(about 4 cups)
2 cups trimmed snow peas -- diagonally sliced
8 scallions -- thinly sliced
1 tablespoon grated peeled gingerroot
16 ounces canned sliced water chestnuts -- drained
1/2 cup orange juice
2 tablespoons reduced-sodium soy sauce
1/2 teaspoon grated orange zest

Makes 4 servings

This saute has all the great flavoring of Asian cooking, and the barley enhances it perfectly. To save time, make the barley ahead and store it in the refrigerator.

1. Cook the barley according to package directions, either in the microwave or conventionally. In a large nonstick skillet, heat the oil. Add the mushrooms; cook, stirring as needed, until golden, 5-6 minutes.

2. Add the barley, snow peas, scallions and ginger; cook, stirring as needed, until the snow peas are softened, 1-2 minutes. Stir in the water chestnuts, orange juice and soy sauce; cook, stirring as needed, until the liquid is absorbed, about 5 minutes. Stir in the orange zest.

SERVING PROVIDES: 1 Bread, 2 Fruit/Vegetables, 1 Fat.

PER SERVING: 244 Calories, 4 g Total Fat, 1 g Saturated Fat, 0 mg Cholesterol, 323 mg Sodium, 49 g Total Carbohydrate, 8 g Dietary Fiber, 6 g Protein, 53 mg Calcium . 4 POINTS

Converted by MC_Buster.

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Karen S
12-01-1999, 07:57 AM
* Exported from MasterCook *

Baked Barley With Mushrooms

Recipe By : Weight Watchers Versatile Vegetarian
Serving Size : 4 Preparation Time :0:00
Categories : Grains And Cereals Main Dishes, Vegetarian
Vegetables

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
8 sun-dried tomato halves
(not oil-packed)
2 teaspoons olive oil
2 carrots -- finely diced
2 shallots -- minced
2 portobello mushrooms -- diced
1/2 teaspoon thyme leaves
1 3/4 cups Vegetable Broth
1 cup pearl barley
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
3/4 cup grated part-skim mozzarella cheese

Makes 4 servings

With the earthy flavor of mushrooms and the intense, slightly sweet flavor of sun-dried tomatoes, this hearty dish will become a family favorite. It also makes a wonderful side dish.

1. Preheat the oven to 350o F. In a small bowl, soak the tomatoes in warm water until pliable, about 10 minutes. In a medium nonstick skillet, heat the oil. Add the carrots and shallots; cook, stirring as needed, until softened, 4-5 minutes. Stir in the mushrooms and thyme; cook, stirring as needed, until wilted, 7-8 minutes.

2. Transfer the mixture to an 8"-square baking dish. Stir in the broth, barley, tomatoes, salt and pepper. Bake, covered with foil, until the liquid is absorbed, about 1 hour. Sprinkle with cheese and bake, uncovered, until the cheese is melted, about 10 minutes.

SERVING PROVIDES: 2 Breads, 2 Fruit/Vegetables, 1 Protein/Milk, 1 Fat.

PER SERVING: 302 Calories, 6 g Total Fat, 3 g Saturated Fat, 12 mg Cholesterol, 515 mg Sodium, 50 g Total Carbohydrate, 9 g Dietary Fiber, 13 g Protein, 168 mg Calcium . 5 POINTS

Converted by MC_Buster.

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Karen S
12-01-1999, 07:58 AM
* Exported from MasterCook *

Barley "Risotto" With Mushrooms

Recipe By : Weight Watchers Versatile Vegetarian
Serving Size : 4 Preparation Time :0:00
Categories : Grains And Cereals Side Dishes
Vegetables

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 cups Vegetable Broth
2 teaspoons olive oil
2 onions -- finely chopped
2 portobello mushrooms -- diced
2 garlic cloves -- minced
1/2 cup pearl barley
1 tablespoon grated Parmesan cheese
1/4 teaspoon minced thyme

Makes 4 servings

Barley makes an easy--and inexpensive-- substitute for Arborio rice in this very rich dish. Its earthy flavor pairs beautifully with portobello mushrooms.

1. In a medium saucepan, bring the broth to a boil. Reduce the heat and simmer.

2. In a large nonstick saucepan, heat the oil. Add the onions; cook, stirring as needed, until softened, about 5 minutes. Add the mushrooms and garlic; cook, stirring as needed, until the mushrooms are wilted, about 10 minutes. Add the barley; cook, stirring to coat, about 1 minute.

3. Stir in 1 cup of the broth; reduce the heat and simmer, covered, 5 minutes. Stir in another 1/2 cup of the broth; simmer, covered, 10 minutes longer. Continue adding broth, 1/2 cup at a time, stirring, while the broth is absorbed, until the barley is just tender. The total cooking time should be about 40-45 minutes. Stir in the cheese and thyme; serve at once.

SERVING PROVIDES: 1 Bread, 1 Fruit/Vegetable, 1 Fat.

PER SERVING: 178 Calories, 3 g Total Fat, 1 g Saturated Fat, 1 mg Cholesterol, 92 mg Sodium, 32 g Total Carbohydrate, 5 g Dietary Fiber, 6 g Protein, 43 mg Calcium . 3 POINTS

Converted by MC_Buster.

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Karen S
12-01-1999, 07:58 AM
* Exported from MasterCook *

Barley Pilaf With Fruits And Nuts

Recipe By : Weight Watchers Versatile Vegetarian
Serving Size : 4 Preparation Time :0:00
Categories : Fruits Grains And Cereals
Side Dishes

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 teaspoons vegetable oil
1 onion -- diced
1/2 cup pearl barley
1 garlic clove -- minced
1/2 teaspoon ground cumin
6 dried apricot halves -- chopped
2 tablespoons golden raisins
1/4 teaspoon salt
1 pinch cinnamon
2 tablespoons slivered almonds -- toasted*

Makes 4 servings

This sweet and nutty mixture is a wonderful combination of flavors and textures. Two kinds of dried fruit and a bit of cinnamon keep things sweet and lively.

In a medium saucepan, heat the oil. Add the onion; cook, stirring as needed, until softened, about 5 minutes. Add the barley, garlic and cumin; cook, stirring, about 1 minute. Stir in the apricots, raisins, salt, cinnamon and 1 1/4 cups water; bring to a boil. Reduce the heat and simmer until the barley is tender, 45-50 minutes. Add the almonds; toss to combine.

SERVING PROVIDES: 1 Bread, 1 Fruit/Vegetable, 1 Fat.

PER SERVING: 167 Calories, 4 g Total Fat, 0 g Saturated Fat, 0 mg Cholesterol, 151 mg Sodium, 30 g Total Carbohydrate, 5 g Dietary Fiber, 4 g Protein, 33 mg Calcium. 3 POINTS

*To toast the almonds, place them in a small skillet over medium-low heat; cook, shaking the pan and stirring constantly, until lightly browned, about 2 minutes.

Converted by MC_Buster.

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Karen S
12-01-1999, 08:01 AM
* Exported from MasterCook *

Cannellini Bean And Escarole Stew

Recipe By : Weight Watchers Versatile Vegetarian
Serving Size : 4 Preparation Time :0:00
Categories : Beans And Legumes Main Dishes, Vegetarian
Vegetables Soups & Stews

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 teaspoons olive oil
2 onions -- chopped
1 bunch escarole
cleaned and coarsely chopped
3 garlic cloves -- minced
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
15 ounces canned cannellini beans -- rinsed and drained
14 ounces canved diced tomatoes -- (no salt added)

Makes 4 servings

Serve this fast, flavorful, Italian-inspired dish over steaming rice for a satisfying meal. The escarole will wilt quite a bit, so don't worry about chopping it too fine--2" pieces are about right.

In a medium nonstick skillet, heat the oil. Add the onions; cook, stirring as needed, until softened, about 5 minutes. Add the escarole, garlic, salt and pepper; cook, stirring as needed, until the escarole is wilted, about 3 minutes. Stir in the beans and tomatoes; simmer, covered, until the flavors are blended, about 10 minutes.

SERVING PROVIDES: 2 Fruit/Vegetables, 1 Protein/Milk, 1 Fat.

PER SERVING: 142 Calories, 3 g Total Fat, 0 g Saturated Fat, 0 mg Cholesterol, 490 mg Sodium, 24 g Total Carbohydrate, 7 g Dietary Fiber, 7 g Protein, 104 mg Calcium . 2 POINTS

Recipe from Weight Watchers Versatile Vegetarian

Converted by MC_Buster.

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Karen S
12-01-1999, 08:02 AM
* Exported from MasterCook *

Chickpea And Vegetable Tagine

Recipe By : Weight Watchers Versatile Vegetarian
Serving Size : 4 Preparation Time :0:00
Categories : Beans And Legumes Main Dishes, Vegetarian
Vegetables Soups & Stews

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon vegetable oil
2 onions -- chopped
3 garlic cloves -- minced
1 1/2 teaspoons ground cumin
1/2 teaspoon freshly ground black pepper
1/4 teaspoon cinnamon
3 carrots -- cut into chunks
2 pounds butternut squash -- peeled,
seeded and cut into chunks
19 ounces canned chickpeas -- rinsed and drained
1 14 ounces ca diced tomatoes -- (no salt added)
2 small sweet potatoes -- (about 1 cup)
peeled and cut into chunks
3 parsnips
peeled and cut into chunks
1 bay leaf
1/4 cup chopped flat-leaf parsley

Makes 4 servings

A tagine is a Moroccan stew traditionally simmered in an earthenware pot with a cone- shape lid. We've simplified the technique, using a saucepan, but we've left the exotic aroma and the delicious flavors for you to savor.

1. In a large saucepan, heat the oil. Add the onions; cook, stirring as needed, until softened, about 5 minutes. Add the garlic; cook, stirring, about 1 minute. Add the cumin, pepper and cinnamon; cook, stirring, 1 minute.

2. Stir in the carrots, squash, chickpeas, tomatoes, sweet potatoes, parsnips, bay leaf and 1 cup water; bring to a boil. Reduce the heat and simmer, partially covered, until the vegetables are tender, 45-55 minutes; discard the bay leaf. Sprinkle with the parsley and serve.

SERVING PROVIDES: 2 Breads, 1 Fruit/Vegetable, 2 Protein/Milks, 1 Fat.

PER SERVING: 380 Calories, 6 g Total Fat, 1 g Saturated Fat, 0 mg Cholesterol, 193 mg Sodium, 74 g Total Carbohydrate, 17 g Dietary Fiber, 12 g Protein, 214 mg Calcium . 5 POINTS

Recipe from Weight Watchers Versatile Vegetarian

Converted by MC_Buster.

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Lynn T
12-14-1999, 12:58 AM
This is a great chili recipe, given to me by my leader.

Vegetarian Chili

1 cup = 1 Point

2 medium onions
1 yellow pepper
1 green pepper
1 red pepper

Chop onions. Cut peppers into ½” squares. Cook in ½ cup chicken broth until tender.

Add the following and cook 10 minutes:

10 oz zucchini in ½” pieces
10 oz yellow squash in ½” pieces
2 ½ T chili powder
1 T salt
½ T ground red pepper

Add the following (do not drain.)

3 1# cans diced tomatoes
2 1# cans pinto beans
2 1# cans black beans
1 or 2 cans Rotel diced tomatoes with green chilis
1 can yellow corn (drained)

Boil, reduce heat.
Simmer uncovered for 20 minutes.

Karen S
12-14-1999, 07:55 AM
* Exported from MasterCook *

Barley, Shiitake And Spinach Pilaf

Recipe By : Vegetarian Times, December 1998, page 35
Serving Size : 1 Preparation Time :0:00
Categories : Main Dishes, Vegetarian Vegetables
Grains

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup pearled barley
3 cups water or vegetable stock
1 tablespoon canola oil
1 cup diced onion
2 cloves garlic -- minced
4 ounces shiitake mushrooms -- sliced
(2 1/2 cups)
8 ounces white button mushrooms -- sliced
4 cups loosely packed fresh spinach
2 tablespoons tamari
2 teaspoons Asian sesame oil
1/8 teaspoon cayenne pepper

4 SERVINGS DAIRY-FREE

In this substantial dish, other mushroom varieties (such as cremini and
portobello) can be used instead of the shiitakes if you wish.

Add barley and water to medium saucepan. Cover and simmer over medium-low
heat until tender, about 1 hour.

In large nonstick saucepan, heat oil over medium heat. Add onion and cook,
stirring occasionally, until browned, 7 minutes. (Add sprinkling of water
to prevent sticking if necessary.) Add garlic, shiitake and white mushrooms
and cook, stirring often, 3 minutes. Add spinach and barley and cook,
stirring often, until barley is heated through and spinach is wilted, 3 to
5 minutes. Season with tamari, sesame oil and cayenne pepper.

PER SERVING: 293 CAL.; 9G PROT.; 7G TOTAL FAT (1G SAT. FAT); 51G CARB.; 0
CHOL.; 233MG SOD.; 10G FIBER.

VARIATION: Add 8 oz. diced firm tofu after adding mushrooms.

Recipe by Steven Petusevsky.

Converted by MC_Buster.

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Karen S
12-14-1999, 07:57 AM
* Exported from MasterCook *

Barley-Mushroom Pilaf

Recipe By : adapted from Cooking Light, December 1998
Serving Size : 8 Preparation Time :0:00
Categories : Grains

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 cups water
1 cup uncooked pearl barley
3 packages fresh shitake mushrooms -- (3 1/2-ounce)
cooking spray
1 tablespoon olive oil
2 cups chopped onion
1 1/2 cups chopped red bell pepper
3/4 cup chopped yellow bell pepper
1/2 cup imitation chicken broth
1/4 cup chopped fresh flat leaf parsley
1 tablespoon chopped fresh or 1 teaspoon dried thyme
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
3/4 cup grated dry monterey jack or fresh -- (3 ounces)
-- parmesan cheese

1. Bring 4 cups water to a boil in a large saucepan. Add barley; cover, reduce heat, and simmer for 45 minutes. Remove from heat, and let stand covered 5 minutes.

2. Preheat oven to 350ø.

3. Remove and discard stems from mushrooms, and slice mushroom caps. Heat a large non-stick skillet coated with cooking spray over medium-high heat until hot. Add mushrooms, and saute 3 minutes. Remove from skillet. Heat oil in skillet over medium heat. Stir in onion; cover and cook 6 minutes. Add bell peppers; cover and cook 2 minutes. Stir in the cooked barley, mushrooms, broth, and next 4 ingredients (broth through black pepper).

4. Spoon half of barley mixture into an 11 x 7-inch baking dish coated cooking spray, and sprinkle with half of cheese. Repeat layers. Cover and bake at 350ø for 45 minutes. Yield: 8 servings (serving size: 3/4 cup).

CALORIES 182 (26% from fat); FAT 5.2g (sat 2.1g mono 2.4g poly O.5g); PROTEIN 8.lg; CARB 27.5g; FIBER 5.9g CHOL 7mg; IRON 1.9mg; SODIUM 353mg; CALC 150mg
WW: 3 pts.
Converted by MC_Buster. KES 1/1/99


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Karen S
12-14-1999, 07:58 AM
* Exported from MasterCook *

Black-Bean Enchilada Casserole

Recipe By : Cooking Light Magazine, December 1999, page 163
Serving Size : 6 Preparation Time :0:00
Categories : Beans And Legumes Main Dishes, Vegetarian
Vegetables

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup shredded reduced-fat Monterey Jack -- (4 ounces)
cheese -- divided
1 cup cooked brown basmati rice
OR long-grain rice
1 cup fat-free sour cream
1/2 cup chopped fresh cilantro
1/3 cup chopped green onions
1 teaspoon ground cumin
1 teaspoon chili powder
15 ounces canned black beans -- rinsed and drained
1 jalapeno pepper -- seeded and chopped
19 ounces canned red enchilada sauce
Cooking spray
12 6 inch corn tortillas

"I've made this dish for friends, but usually it's just for family. It's an everyday, casual recipe. It's my favorite."

Preheat oven to 350F.

Combine 1/2 cup cheese, rice, and the next 7 ingredients (rice through jalapeno) in a large bowl. Spread 1/4 cup enchilada sauce in bottom of an 11 x 7-inch baking dish coated with cooking spray. Heat remaining enchilada sauce in a skillet for 2 minutes or until warm, and remove from heat. Dredge both sides of 6 tortillas in warm enchilada sauce, and arrange tortillas, overlapping, over sauce in baking dish. Top with 1 3/4 cups bean mixture. Dredge both sides of remaining tortillas in warm enchilada sauce, and arrange tortillas, overlapping, over bean mixture. Top with the remaining bean mixture, remaining enchilada sauce, and 1/2 cup cheese. Bake at 350F for 40 minutes or until bubbly. Yield: 6 servings (serving size: 1 [3 1/2-inch] square).

CALORIES 323(20% from fat); FAT 7.2g; PROTEIN 16.1g; CARS 49.5g; FIBER 5.5g; CHOL 12mg; IRON 2.5mg. SODIUM 683mg. CALC 269mg

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cats
01-01-2000, 11:58 PM
IP: Logged



--------------------------------------------------------------------------------
Spicy Bean Dip
1 16 oz. can fat-free refried beans
6 oz. tofu (I use Mori-Nu lite Firm)
3/4 cup salsa
1 tsp. chili powder
1 to 2 cloves garlic
2 green onions, sliced thin

Combine beans, tofu, salsa, chili powder and garlic in a blender or food processor and mix. Stir in green onions.

1/2 cup: 2 points


Tortilla Casserole

1 med. onion, chopped
1 lg. bell pepper, chopped
1 14.5 oz. can tomatoes, diced
3/4 cup picante sauce
2 cloves garlic, minced
2 tsp. ground cumin
2 15 oz. cans black beans
12 6" corn tortillas

2 cups monterey jack cheese (or jalapeno soy cheese)
2 med. tomatoes, diced
2 cups shredded lettuce
green onions, diced

Preheat oven to 350. Place first six ingredients in a skillet; bring to a boil. Reduce heat and simmer uncovered 10 min. Stir in beans and remove from heat.

In a 13x9x2 dish: 1st layer-1/3 bean mixture; 2nd layer-half the tortillas; 3rd layer-1/2 the cheese(1 cup). Repeat. Finish with last 1/3 of bean mixture. Bake covered for 30-35 min. Use tomatoes, lettuce, green onions, etc. for toppings.

8 servings: 6.5 points (I'm not a pro at converting recipes to points yet, so if anyone comes up with a different number, please let me know.)

Kari_P
01-05-2000, 10:26 PM
Dan-Dan Noodles (vegetarian,serves 1, 12 points total)

4 ounces of whole wheat pasta (fettuccini or spaghetti) (4pts)
2 Tablespoons peanut butter (natural without added sugar is best) (4 pts)
1 oz peanuts (individual bag of Planters)4 pts
green onions, sliced (1-4, depending on size and preference)
1-2 tsps chopped garlic (fresh or jar)
1 tsp grated ginger root (fresh or jar)
1 tsp + chili paste (can use chinese or thai, if you can find it chinese black beans with chili paste is my favorite)
1-2 T lite soy sauce (low sodium)

Cook pasta in water until al dente, usually about 13 minutes. Drain and rinse with cold water until cool or room temperature.

Make sauce while pasta is cooking: add to large soup bowl or pasta bowl the peanut butter, garlic, grated ginger, mix and add soy sauce (1-2 T plus)until you get a rather thick sauce. Add cooled, cooked noodles. Top with sliced green onions and peanuts, Mix thouroughly.

You can adjust the spices to your taste depending on how hot you want it!
The amount of pasta can also be reduced, as can the peanuts, if you want to cut the points. The peanuts can be omitted, but I like the crunch that contrasts to the smoothness of the noodles.

Kari_P
01-05-2000, 10:46 PM
* Exported from MasterCook *

Easy Vegetarian Chili (2 points)

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : Ethnic- Mexican Main Courses- Chili
Main Courses- Legumes Main Courses- Vegetarian


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 onion -- finely chopped
1 green bell pepper -- diced
15 ounces organic chili beans, canned -- undrained (I used Westbrae)
14 ounces diced tomatoes, canned -- undrained
4 teaspoons taco seasoning mix
2 tablespoons chopped green onions -- for garnish

Coat medium skillet with nonstick cooking spray. Saute onion and green pepper until slightly browned. Add remaining ingredients (except green onions) and bring to a boil. Simmer 10 minutes. Garnish wih chopped green onions.

Optional: Feel free to add toppings like reduced fat shredded cheddar cheese or nonfat sour cream if desired. Just remember to count the points!


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Kari_P
01-05-2000, 10:53 PM
Tortilla Casserole

1 med. onion, chopped
1 lg. bell pepper, chopped
1 14.5 oz. can tomatoes, diced
3/4 cup picante sauce
2 cloves garlic, minced
2 tsp. ground cumin
2 15 oz. cans black beans
12 6" corn tortillas

2 cups monterey jack cheese (or jalapeno soy cheese)
2 med. tomatoes, diced
2 cups shredded lettuce
green onions, diced

Preheat oven to 350. Place first six ingredients in a skillet; bring to a boil. Reduce heat and simmer uncovered 10 min. Stir in beans and remove from heat.

In a 13x9x2 dish: 1st layer-1/3 bean mixture; 2nd layer-half the tortillas; 3rd layer-1/2 the cheese(1 cup). Repeat. Finish with last 1/3 of bean mixture. Bake covered for 30-35 min. Use tomatoes, lettuce, green onions, etc. for toppings.

8 servings: 6.5 points (I'm not a pro at converting recipes to points yet, so if anyone comes up with a different number, please let me know.)

Kari_P
01-05-2000, 10:53 PM
Deb's Sauteed Veggie Wrap

3 fresh shiitake mushrooms, sliced (or 1 portabello)
1/2 cup eggplant, cut in thick chunks
1/2 cup zuchinni, in thick 1/2-moon slices
1/2 small onion (regular or red)
1/2 red pepper, in thick strips
1 small tomato, in large chunks
1 clove garlic, minced
2 tbsp fresh basil, chopped
salt/pepper to taste
3/4 ounce shredded cheese (i just used the pre-grated "nacho cheese" out of the bag.. but any old type will do, as long as it's 'melty')
1 tsp olive oil
1 whole wheat tortilla or pita pocket

Saute garlic and onions for a couple minutes, then add mushrooms, eggplant, zuchinni, and peppers, saute until they start to get soft (adding a bit of water or broth to prevent sticking, if necessary). Then add the tomatos and basil, cook till heated through. Remove from heat, stir in the cheese until well blended, and season with salt and pepper. Stuff into your "bread" of choice (i used pita today).

Filling is 3 points... pita is 2... if you use a tortilla wrap i think the big ones are about 3 points.

DIVABEAR
01-12-2000, 12:03 AM
Black Bean and Rice Bake
A friend shared this with me and I really liked it so thought I would post here. Comes from WW healthy cookbook

Makes 4 servings, 5 points each, plus points for topping.

2 c cooked rice

8 oz drained canned black beans

1 1/2 oz reduced-fat Monterey Jack cheese, shredded

1/2 c egg substitute or 2 eggs

1/2 c each finely chopped onion and red or green pepper

1 small clove garlic, minced

1/2 c mild salsa

sour cream or yogurt for topping

Preheat oven to 350. Mix all ingredients in a bowl (recipe suggests using the salsa as a topping, but I prefer to put it right in the mix). Transfer to a sprayed 8x8x2 dish.

Bake 20 min, or until knife inserted in center comes out dry. Top with sour cream or yogurt.

253 calories; 2 g fat; 3 g dietary fiber (old program: 2 protein; 1 bread; 1/2 vegetable)

kskttn
01-20-2000, 12:04 PM
Tofu Burgers
from New Vegetarian Cuisine by Linda Rosensweig

Prep Time: 15 minutes + refrigerator time
Cooking Time: 15 minutes
Serves 4

3 teaspoons sesame oil, divided
1/4 cup chopped scallions
2 garlic cloves, minced
8 ounces of firm tofu, well drained and squeezed dry between paper towels
1 cup cooked white rice
1/4 cup oat bran
1/4 cup whole wheat flour
1/2 cup egg substitute
2 tablespoons sesame seeds
2 teaspoons low sodium soy sauce
1/2 teaspoon ground cumin
4 English muffins, split and toasted

In a small nonstick frying pan over med-high heat, warm 1 teaspoon sesame oil. Add the scallions and garlic; cook, stirring frequently, for 2 to 3 minutes or until tender. Set aside.

In a large bowl, mash the tofu until smooth. Add the scallions, rice, oat bran, flour, egg substitute, sesame seeds, soy sauce and cumin. Cover and refrigerate for 15 minutes.

Shape the mixture into 4 patties. In a large nonstick frying pan over medium heat, warm the remaining two teaspoons oil. Add the patties. Cook for 5 to 7 minutes on each side, or until golden. Serve on the English muffins.

Per Serving:
416 calories
12.6 g fat
5.2 g fiber
0 mg cholesterol
565 mg sodium

Note:
Chilling the tofu mixture for a short time makes forming the patties a little easier. If you just can't spare the time, flour your hands before forming the patties, so they don't stick.

missphoebe
01-21-2000, 01:02 AM
Barley Pilaf with Mushrooms

Prep: 5 min, Cook: 35 min., Serves 4

1 Tbs. plus 1 tsp. olive oil
2 cups onion, chopped
1/2 lb. mushrooms, thinly sliced
1 bay leaf
1 cup pearl barley
2 cups water
3 Tbs. fresh parsley, minced
Heat oil in a heavy saucepan over medium heat. Sauté onion, mushrooms and bay leaf 5 minutes, stirring, until onion is softened. Stir in barley, water and salt and pepper to taste. Bring to a boil. Reduce heat to low, cover pan and simmer 30-35 minutes, or until liquid is absorbed and barley is tender. Discard bay leaf and stir in parsley. Fluff with a fork before serving.


Per serving: calories 260, fat 5.4g, 18% calories from fat, cholesterol 0mg, protein 7.0g, carbohydrates 48.5g, fiber 10.2g, sodium 24mg.

missphoebe
01-21-2000, 01:30 AM
BAKED BARLEY & BEAN CASSEROLE

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Main Dish Vegetarian

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 c Cooked & mashed AM Beans
-- (of choice)
1 c Pre-cooked AM Bits-O-Barley
1 c Soy milk
1/2 c AM Raw Wheat Germ
2 tb AM Soy Flour
1 tb AM Unrefined Vegetable Oil
1/4 c Onion, minced and sauteed
3 tb Prepared mustard
1/2 c Honey
1/2 c Catsup of choice
1/2 ts Garlic powder
1/2 ts Onion powder
1/2 ts Chili powder
Sea salt to taste (optional)

Preheat oven to 350 F. Mix all ingredients together.
Let stand for 30 minutes. Turn into an oiled
casserole dish and bake for 40 minutes.

Source: Arrowhead Mills "Bits-O-Barley" tri-fold
Reprinted by permission of Arrowhead Mills, Inc.
Electronic format courtesy of: Karen Mintzias

missphoebe
01-21-2000, 07:34 AM
Barley Vegetable Casserole

From: Meals For You
Serves 6
WW Points per Serving = 2
Prep: 10 min, Cook: 1:15.

1 cup barley
1-1/2 cups onion, chopped
1-1/2 cups cauliflower florets, chopped into 1/4 inch pieces
1-1/2 cups mushrooms, chopped
1-1/2 cups carrots, finely shredded
3-3/4 cups vegetable stock
1/2 tsp. garlic powder

Preheat oven to 350°F. Place barley and a small amount of water or stock in a heavy nonstick skillet over medium heat. Cook 2-3 minutes, stirring frequently, until lightly browned. Transfer to a casserole dish that has been lightly coated with cooking spray.

Sauté onions 5 minutes in same skillet, stirring frequently. Combine onions with remaining vegetables and add to casserole.

Combine remaining ingredients in a bowl. Mix well and stir into casserole. Season with salt and pepper to taste and mix well. Cover and bake 1-1/4 hours, until barley is tender and most of the liquid has been absorbed. Stir several times while baking. Let stand 5 minutes, mix and serve.

Per serving: calories 168, fat 0.7g, 4% calories from fat, cholesterol 0mg, protein 6.1g, carbohydrates 36.3g, fiber 8.7g, sodium 22mg.



[This message has been edited by missphoebe (edited 01-20-2000).]

kskttn
01-23-2000, 03:54 AM
Shepherd's Pie
from Claire's Classic American Vegetarian Cooking

Serves 4

4 meatless burgers, partially defrosted and cut in half
2 tablespoons olive oil
1 10 ounce bag of spinach, thoroughly rinsed and well drained, coarsely chopped
salt and pepper
1 10 ounce package of frozen corn kernels
3 cups cooked mashed potatoes (about 5 large potatoes)
3 tablespoons of plain bread crumbs
2 tablespoons freshly grated Romano Cheese (optional)

Preheat oven to 400 degrees F. Spray a large rectangular baking dish with nonstick cooking spray. Arrange the halved veggie burgers (I personally cut into smaller bite size peices -- Shara) to fit in a single layer on the bottom of the dish. Set aside.
Heat the olive oil in a large nonstick skillet over a medium low heat. Add the spinach. (It will shrink down as it cooks.) Sprinkle with salt and pepper to taste.. Cover and cook for about 7 minutes, turning occasionally, until spinach is wilted.
Stir in the corn kernels. Cover and continue cooking for 3 minutes, stirring occasionally. Taste for seasonings.
Spoon this evenly over the veggie burgers. Spoon the mashed potatoes on top, using the back of the spoon to smooth them across the top. Sprinkle evenly with bread crumbs and cheese if using. Bake for 40 minutes until the veggie burgers are cooked and the potatoes are heated through.

SadieW
01-24-2000, 07:12 AM
Would someone please put this through their master cook software:

28 oz can of whole green chilis.
1 lb cheddar cheese- grated
1 lb pepper jack cheese- grated
4 eggs
3 tbsp flour
salt
1 large sized can evaporated milk
1 large can of tomato sauce

Slice chilis. Layer chilis and cheese in 11x13 pan. Separate eggs. Scramble
egg yolks, milk, salt, and flour together. Beat egg whites till stiff and
fold scrambled egg mixture in slowly. Spread egg mixture over the
cheese/chili layers. Bake for 1 hour at 325. Top with tomato sauce and bake
for another 20 minutes.

missphoebe
01-24-2000, 08:25 AM
Would one of you "Mastercook Experts" please check this and verify for me? I sure don't want to give anyone bad information...but I calculated this at 8 servings and came up with 16 points per serving. I'm assuming it's a main dish. Two pounds of cheese and four eggs is a LOT of fat...and only 2 grams of fiber!

Let's see, if we went with 10 servings...it would be 13?

SOMEBODY please check this for me so I don't give wrong information. Just learning to use Mastercook!

missphoebe
01-29-2000, 07:05 AM
* Exported from MasterCook *

Chili-Cheese Casserole for a Crowd – 4 points

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : August ‘97 Casseroles


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 teaspoons olive oil
2 cups chopped onion
1 cup chopped green bell pepper
1 cup chopped red bell pepper
1 1/2 tablespoons chili powder
1 tablespoon dried oregano
1 tablespoon unsweetened cocoa
1 teaspoon ground cumin
6 garlic cloves -- minced
2 cups water
1 1/2 cups uncooked bulgur or cracked wheat
2 tablespoons minced fresh cilantro
1 (16-ounce) can pinto beans -- drained
1 (15-ounce) can black beans -- drained
1 (14 1/2-ounce) can no-salt-added diced tomatoes -- undrained
1 (14 1/2-ounce) can vegetable broth
2 drained canned chipotle chiles in adobo
sauce -- minced
2 cups (8 ounces) shredded reduced-fat Monterey
Jack cheese -- divided
2 cups baked tortilla chips

Preheat oven to 375º.
Heat oil in a Dutch oven over medium-high heat. Add onion and next 7
ingredients (onion through garlic); sauté 5 minutes. Add water and next 7
ingredients (water through chiles); bring to a boil. Reduce heat; simmer,
uncovered, 10 minutes, stirring occasionally.
Spoon half of bean mixture into the bottom of a 13 × 9-inch baking dish;
sprinkle with 1 cup cheese. Top with remaining bean mixture. Cover and
bake at 375º for 40 minutes. Uncover; sprinkle with 1 cup cheese. Bake an
additional 10 minutes. Press chips into casserole.

Serving Size: 1 1/2 cups

Description:
"The ingredients in this deep-flavored dish are reminiscent of molé,
the Mexican sauce made from onion, garlic, chiles, and chocolate. The
chipotle chiles add a smoky flavor, though they can be omitted."
Source:
"Cooking Light, August 1997, p.122"
Copyright:
"© Cooking Light"

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Per serving: 256 Calories (kcal); 4g Total Fat; (15% calories from fat); 14g Protein; 41g Carbohydrate; 7mg Cholesterol; 611mg Sodium
Food Exchanges: 2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 218 0 26002 578 20120 5846 1094 26424
1620

judi
02-03-2000, 09:09 PM
It is 235 calories & 6.3 grams of fat.

Meatless Moussaka
1 large red onion seperated into rings
1 medium eggplant, cut crosswise into 1/2" rounds
2 medium zucchini, thinly sliced
8 oz. firm tofu crumbled
1/4 cup minced fresh basil
2 T. minced fresh parsley
3 Cups low-sodium tomato sauce
1/2 t. hot pepper sauce
2 T. grated Parmesan cheese

Layer the onions, eggplant & zucchini in the bottom of a 7 by 11 in. baking dish. Top with the basil & parsley. Stir together the tomato sauce & hot pepper sauce. Bake at 350 degrees for 30 to 40 minutes or until bubbly or the vegetables are tender. Sprinkle with cheese before serving.

Note: Freezing tofu will give it a more chewy texture. To freeze, drain, and cut block into slices. Freeze slices in a single layer until solid, then let them thaw. Crumble before using.

I am always trying to find recipes for eggplant a vegetable I want to use more often. Eggplant, cubed boiled & drained is only 28 calories per cup and contains a only trace of fat.

Enjoy! http://www.3fatchicks.com/ubb/smile.gif

[This message has been edited by judi (edited 02-07-2000).]

Hoosier92
02-05-2000, 03:21 AM
from the WW Versatile Vegetarian cookbook.

Shepherd's Garden Pie
4 servings

1 tablespoon + 1 teaspoon olive oil
2 onions, chopped
2 cups chopped mushrooms
3 garlic cloves, minced
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 pound tofu, crumbled
6 plum tomatoes, diced
4 cups chopped broccoli, cauliflower or combination, steamed
1/2 cup vegetable broth
1/4 cup chopped flat-leaf parsley
4 large all purpose potatoes, cooked, peeled and mashed
2 oz low-fat cream cheese

Preheat oven to 375F. In a large nonstick skillet, heat the oil. Add the onions, cook, stirring as needed, until softened, about 5 minutes. Add the mushrooms, garlic, salt and pepper, cook, stirring as needed, until the mushrooms are wilted, 8-10 minutes. Stir in tofu and tomatoes, cook about 3 minutes. Stir in broccoli, broth and parsley. Transfer to a 9" square baking dish.

In a medium bowl, combine the potatoes and the cream cheese. Spread it over the tofu mixture. Bake until golden, about 30 minutes.

2 breads, 3 fruit/veggie, 1 protein/milk, 1 fat

456 calories, 13g fat, 13g fiber

Garden Girl
02-05-2000, 08:42 AM
* Exported from MasterCook Mac *

Spicy Japanese Noodle and Veggie Stir Fry

Recipe By : Karen's Favorite Stir Fry
Serving Size : 2 Preparation Time :0:00
Categories : Vegetarian

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup Japanese style pan fry noodles-Yaki soba -- (one package)
1 medium zucchini -- sliced thin
2 medium carrots -- sliced thin
1 green onion -- slice thin
2 tablespoons black Bean & Ginger Sauce-Trader Joes
non stick cooking spray
1/4 cup water

Spray a medium skillet with non stick cooking spray. Add the veggies and stir fry on medium high heat for 2-3 min. Remove and set aside. In the same skillet, add the 1/4 cup water and the noodles. Stir fry for 2-3 min. Add the veggies and the sauce. Stir until warmed through. Makes two ( 3/4 to 1 cup) servings. Spicy!

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Per serving: 214 Calories; 3g Fat (11% calories from fat); 6g Protein; 43g Carbohydrate; 5mg Cholesterol; 360mg Sodium
Food Exchanges: 3 Vegetable

NOTES : Total WW points = 3
Fiber = 6.4 grms per MC
This is yummy and heats up well the next day for lunch

You can substitute any sauce that you'd like. The Bean and Ginger Sauce is 1 point per 2 Tablespoons.

Submitted to the 3FC fourm on 02.04.00 by Garden Girl (Karen)

_____

ledom
02-08-2000, 07:34 AM
Vegetable Paprikash

2 cups thinly sliced cabbage
2 medium onions, sliced
1 medium zucchini, sliced
2 medium carrots, sliced
2 medium green bell peppers, sliced
1 Tablespoon olive oil
1 1/2 cups mushrooms, sliced
1 medium tomato chopped
3 Tablespoons flour
1 Tablespoon paprika
3/4 cup canned veg. stock
1/2 cup fat free sour cream
salt & pepper to taste
12 oz. noodles, cooked, warm

1. Saute cabbage, onions, zucchini, carrots, green peppers in oil in a large
skillet until tender, 5 - 8 minutes. Add mushrooms & tomatoes. Cook over
medium heat, covered, until cabbage & tomatoes are wilted.

2. Stir in flour & paprika; cook 1-2 minutes, stirring constantly. Stir in
stock; heat to boiling. Boil, stirring constantly until sauce thickens, about
1 minute. Stir in sour cream; season to taste with salt & pepper. Serve over
noodles.

Serves 4

I have not loaded the entire recipe, but only entered the non-zero ingredients into MasterCook, and come up with 4 points for each of 4 servings. 174.4 cal, 5.3 g fat, 1.1 g fiber

SueC
02-11-2000, 07:42 PM
Sorry, I just saw this. Hope this helps:


* Exported from MasterCook *

Chili Relleno Casserole - 7 Points

Recipe By :Posted by SadieW on 3FC
Serving Size : 12 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
28 ounces green chili peppers -- 1 can (whole)
1 pound reduced fat cheddar cheese -- grated
1 pound monterey jack cheese -- grated (use pepper jack)
4 eggs
3 tbsp flour
salt -- to taste
12 ounces evaporated skim milk -- 1 can
28 ounces tomato sauce -- 1 large can

Slice chilis. Layer chilis and cheese in 11x13 pan. Separate eggs. Scramble
egg yolks, milk, salt, and flour together. Beat egg whites till stiff and
fold scrambled egg mixture in slowly. Spread egg mixture over the
cheese/chili layers. Bake for 1 hour at 325. Top with tomato sauce and bake
for another 20 minutes.

- - - - - - - - - - - - - - - - - - -

Per serving: 297 Calories (kcal); 16g Total Fat; (47% calories from fat); 24g Protein; 15g Carbohydrate; 105mg Cholesterol; 889mg Sodium
Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates


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

Sam'sMom
02-20-2000, 05:49 AM
* Exported from MasterCook *

MEXICAN STYLE EGGPLANT

Recipe By : Weight Watchers
Serving Size : 6 Preparation Time :1:00
Categories : Meatless Main Dishes Mexican Dishes

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 pounds eggplant -- sliced 1/2" thick
1 cup tomato sauce
15 ounces stewed red ripe tomatoes -- mexican style
1/4 cup scallions -- sliced
4 ounces chopped green chiles
2 1/4 ounces sliced black olives
2 each garlic cloves -- sliced
ground cumin -- to taste
8 ounces monterey jack cheese -- see note
1/2 cup light sour cream

On a 10x15 sprayed baking sheet, arrange eggplant slices in a single layer; bake at 450 until soft, about 20 minutes.
While eggplant is baking, combine sauce ingredients, and let simmer.
Line the bottom of a baking dish (1 1/2 quart casserole) with 1/2 of the eggplant slices. Top this with some of the sauce and then with 1/2 of the cheese. Repeat layers, ending with cheese. Bake until bubbly, about 25 minutes, at 350. Top each portion with light sour cream.

- - - - - - - - - - - - - - - - - -

NOTES : I usually use pepper jack. This recipe is from an old WW cookbook. We usually have a warm tortilla
with it.

Calories: 260 per serving
Fat Grams 15.1
Fiber 4.4
WW points 6 per serving


[This message has been edited by Sam'sMom (edited 02-19-2000).]

missphoebe
03-19-2000, 12:40 AM
* Exported from MasterCook *

Tart & Tangy Baked Beans

Recipe By :Mollie Katzen
Serving Size : 8 Preparation Time :0:00
Categories : Entrees Vegetarian


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 cups dry pinto beans -- soaked
4 cups chopped onions
2 tablespoons olive oil
1 1/2 teaspoons salt
1 tablespoon chili powder
2 teaspoons cumin
1 1/2 teaspoons dry mustard
6 medium cloves garlic -- (up to 8 cloves, to taste) minced
6 tablespoons dry white wine -- optional
6 tablespoons cider vinegar -- (up to 8 Tbs., to taste)
3 tablespoons molasses -- (up to 4 Tbs., to taste)
2 cups grated mild cheese -- optional
lots of black pepper
crushed red pepper -- to taste
3 medium tart apples -- cut into medium sized chunks
4 medium ripe tomatoes -- chopped

Place the presoaked beans in a kettle and cover them with pelnty of water. Bring to a boil, lower to a simmer, partially cover, and cook slowly until tender (1 1/4 to 1 1/2 hours), checking the water level during cooking. Drain off any excess when the beans are done. (This can be saved for soup stock.)

Begin cooking the onions in olive oil in a medium-sized skillet. Add salt, chili powder, cumin, and mustard, and saute over medium heat for about 8 to 10 minutes. Add garlic, and saute for another 5 minutes or so. Add this saute to the cooked beans, along with all remaining ingredients.

Preheat oven to 350 degrees F. Mix the beans well and transfer to a deep casserole or a 9 x 13 inch baking pan. Cover tightly with foil and bake 1 hour.

Description:
"WW Points = w/o Cheese 4 pts/8 servings; 5.5 pts/6 servings; with
Cheese 7 pts/8 servings; 9.5 pts/6 servings"
Source:
"Moosewood Cookbook, New Revised Edition"

- - - - - - - - - - - - - - - - - - -

Per serving: 511 Calories (kcal); 15g Total Fat; (25% calories from fat); 26g Protein; 71g Carbohydrate; 30mg Cholesterol; 610mg Sodium
Food Exchanges: 3 Grain(Starch); 2 Lean Meat; 2 Vegetable; 1/2 Fruit; 2 Fat; 1/2 Other Carbohydrates

NOTES : Serve with rice, corn bread or warmed tortillas.
Nutr. Assoc. : 3092 0 0 0 0 0 0 0 0 0 0 20082 0 0 0 0



[This message has been edited by missphoebe (edited 03-18-2000).]

Rachel28
06-09-2000, 01:26 AM
This recipe came from my meeting, huge serving for 1 point.

Vegetable Chili

2 cups chopped celery
2 cups chopped carrots
2 cups chopped bell pepper
2 cups chopped eggplant
2 chopped onions
1 can crushed tomatoes
2 small cans tomato sauce
1 cup water
1 can kidney beans
1 pkg chili mix

Combine all ingredients and simmer 2 hours.
3 cups serving
1 point each
makes 5 servings

koani
06-19-2000, 08:35 PM
* Exported from MasterCook *

Vegetarian Bean Burger

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------

2 tablespoons green onion -- chopped
pinch dried oregano
15 ounces kidney beans, canned -- light or dark red; drained and rinsed
3 tablespoons bread crumbs -- dried
1/4 teaspoon garlic powder
1 dash black pepper
1 whole egg -- beaten
nonstick cooking spray

In a medium bowl, mash beans with fork. Add bread crumbs, garlic powder, pepper and egg. Mix well. Shape mixture into 4 patties. Coat skillet with nonstick cooking spray and fry patties for 5 minutes on each side.

Description:
"This meatless version of everyone's favorite hamburger gets its
savory substance from kidney beans seasoned with onion, oregano and
garlic."
Source:
"Daily Press June 18,2000"
Ratings : WW (0-9) 2
- - - - - - - - - - - - - - - - - - -

Per serving: 124 Calories (kcal); 2g Total Fat; (12% calories from fat); 8g Protein; 20g Carbohydrate; 47mg Cholesterol; 427mg Sodium
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates

Serving Ideas : In a small bowl, combine sour cream, onions and oregano. Chill until serving time. Top with dollop.


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



------------------
:cool:
-Jess
232.4/205.4/155

ledom
06-23-2000, 08:41 PM
from the Moosewood Restaurant Low-fat Favorites Cookbook

Black Bean Chilaquile

1 cup chopped onions
1 T olive oil
1 cup chopped tomatoes
1 1/2 cups fresh or frozen corn kernels
1 1/2 cups cooked black beans (15 oz. can, drained)
2 T. fresh lime juice
1 tsp salt
1/2 tsp. ground black pepper
2 cups rinsed, stemmed and chopped Swiss chard or spinach
2 cups crushed baked tortilla chips
8 oz. grated fat-free sharp Cheddar cheese
2 cups prepared Mexican-style red salsa

Preheat oven to 350.

saute the onions in oil for 8 minutes. Stir in tomatoes, corn black beans lime juice, salt and pepper and saute for another 5 to 10 min.

Meanwhile, in another saucepan, blanch the greens in boiling water to cover for 1 to 3 minutes, until just wilted but still bright green. Drain immediately and set aside.

Prepare and 8 x 8-inch casserole dish with cooking spray. Spread half of the crushed chips on the bottom. Spoon the sauteed vegetables over the chips and sprinkle with two-thirds of the grated cheese. Arrange greens over the cheese and spoon on half of the salsa. Finish with the rest of the chips and top with the remaining salsa and cheese. Bake 35 to 40 minutes, until cheese is bubbling and beginning to brown.

Per 8 oz. serving: 245 cals., 4 grams fat

Tara
08-20-2000, 10:15 AM
* Exported from MasterCook *

Macaroni-And-Cheese Casserole - 5 Points

Recipe By : Quick & Easy Menus - 5 Points
Serving Size : 6 Preparation Time :0:40
Categories : Casseroles

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 Ounces elbow macaroni -- uncooked
cooking spray
1 Teaspoon vegetable oil
1 Cup chopped onion
1 Cup chopped green bell pepper
1 Cup shredded cheddar cheese -- (4 ounces), reduced -- fat
1 Cup fat-free mayonnaise
1/4 Teaspoon pepper
1 10 3/4 Ounce red-fat -- red-sod. cream of -- celery soup, -- undiluted
1 4 Oz. Can sliced mushrooms -- drained
1 2 Oz. Jar diced pimiento -- undrained
1 Cup cornflakes cereal -- crushed

1. Preheat oven to 350 degrees F.

2. Cook macaroni according to package
directions, omitting salt and fat; drain. Rinse macaroni under cold water; drain well, and set aside.

3. Coat a large nonstick skillet with
cooking spray; add vegetable oil, and place over medium heat until hot. Add onion and bell pepper, and saute until tender.

4. Combine sauteed vegetables, macaroni, cheese and next 5 ingredients in a large bowl; stir well. Spoon into a 2-quart casserole coated with cooking spray. Sprinkle crushed cereal over casserole. Bake, uncovered, at 350 degrees for 40
minutes.

Yield: 6 servings. Points: 5; Exchanges: 1/2 Med-fat Meat, 1 1/2 Starch. Per serving: Cal 258(21% from fat); Pro 10.6g; Fat 6g(sat 3g); Carb 40.6g; Fib 2g; Chol 14mg; Iron 2mg; Sod 938mg; Calc 204mg.

- - - - - - - - - - - - - - - - - -




------------------
tarlette@aol.com

"The chief cause of unhappiness is giving up what you want most for what you want at the moment"

DietDiva
10-29-2000, 07:52 AM
Spaghetti Squash with Tomatoes

Prep: 15 min, Bake; 1 hour, Cook 10 min.
6 servings of about 2/3 c each

Recipe says that for longest strands cut squash crosswise, but I find it easier to cut is lengthwise when I serve it in the shell.

1 Spaghetti Squash 1 1/2 lbs
1 med onion, chopped, about 1/2 cup
1 small green pepper, about 1/2 cup
1 large clove garlic, minced
2 T olive oil
4 med. tomatoes, chopped, about 4 cups
1/2 t salt
1/4 t dried oregano leaves
1/4 t dried basil leaves
1/4 t fennel seed
1/8 t pepper
2 T marg. or butter
1/4 grated parm. cheese

1. Microwave squash- pierce whole squash in several places, place on paper towel, microwave uncovered 18-23 minutes, turning over after 8 minutes. Cook additional minutes if needed until tender. Let stand 10 minutes, cut in half.

2. Cook onion, green pepper and garlic in 3 qt. saucepan over medium heat fpr 5 minutes, stirring occasionally, until tender.

3. Stir in tomatoes, salt, oregano, fennel, and pepper, simmer uncovered, stirring occasionally for 5 min.

4. Cut squash in half, remove seeds and fibers. Remove squash strands with 2 forks; toss with marg. and cheese. Returen to shell if desired. Spoon half of tomato mixture over each half of squash.

145 Calories, 10 Grams Fat, 4 Grams Fiber

Points??? 3 per serving
Recipie from "Betty Crockers New Cookbook page 412"

For less fat, subtitute Pam spray for olive oil; spray strands with butter spray instead of real butter or marg; and cut back on parm. cheese.

ledom
11-06-2000, 01:28 AM
This recipe is from the Oct. 2000 issue of Cooking Light. I made it this week and it is very good.

1 spaghetti squash (about 3 1/4 lbs.)
1 1/2 T olive oil
1 c. minced fresh onion
1 tsp. dried oregano
1/2 tsp. dried thyme
2 bay leaves
Dash of crushed red pepper
3 garlic cloves minced and divided
1 cup dry red wine
1/2 c. water
1/3 c. coarsley chopped and pitted kalamata olives
1 T. capers
1 large can crushed tomatoes
1/4 cup grated fresh Parmesan cheese
1/4 cup chopped fresh parsley

1. Preheat oven to 375.
2. Pierce squash with a fork. Place squash on a baking sheet, bake at 375 for 1 1/2 hrs. or until tender, cool. Cut squash in half length wise, discard seeds. Scrape inside of squash with a fork to remove spaghetti-like strands to measure 6 cups. Keep warm.
3. While squash is baking, heat oil in a large nonstick skillet over medium heat. Add onion, oregano, thyme, bay leaves, and red pepper, saute 5 minutes. Add 2 minced garlic cloves, wine and the next 6 ingredients (wine through tomaotes), bring to a boil. Reduce heat, and simmer until thick (about 30 minutes). Discard bay leaves. Serve sauce over squash.
4. Combine 1 minced garlic clove, Parmesan cheese, and parsley. Sprinkle over each serving. Yield: 6 servings (serving size: 1 cup squash, 3/4 cup sauce, 1 T topping.)

Calories 128; Fat 3.9 g; Protein 4.8 g. Fiber 3.5 g, Chol 3 mg,


Oops, I just noticed that I had left out the can of tomatoes ingredient! I just made the recipe using this copy so I caught the mistake.

[This message has been edited by ledom (edited 11-26-2000).]

[This message has been edited by ledom (edited 11-26-2000).]

Tally
12-31-2000, 07:24 AM
This was featured in Cooking LIght Magazine recently. It makes a nice main dish, along with a big salad.

White Bean Enchiladas

Ingredients

2 tablespoons fat-free sour cream
1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
1/2 cup (2 ounces) preshredded reduced-fat Mexican blend or cheddar cheese, divided
2 tablespoons canned chopped green chilies
1 tablespoon sliced green onions
1 tablespoon chopped fresh cilantro
1 teaspoon ground cumin
1 (10-ounce) can enchilada sauce (such as Old El Paso), divided
1/4 cup water

6 (6-inch) corn tortillas
Cooking spray
1 tablespoon minced fresh cilantro (optional)

Directions

1. Preheat oven to 350 degrees.

2. Combine the sour cream and beans in a food processor; process until almost smooth (or mash with a potato masher). Stir in 1/4 cup cheese, chilies, onions, chopped cilantro, and cumin.

3. Combine 1/3 cup enchilada sauce and 1/4 cup water in a small nonstick skillet over medium-low heat. Dip one tortilla in the sauce mixture to soften; transfer to a plate. Spread 1/4 cup bean mixture down center of tortilla; roll up. Place roll, seam side down, in an 11 x 7-inch baking dish coated with cooking spray. Repeat procedure with remaining tortillas and bean mixture. Add remaining sauce to pan; cook 1 minute. Spoon over enchiladas; sprinkle with 1/4 cup cheese.

4. Bake at 350 degrees for 30 minutes or until bubbly. Sprinkle with minced cilantro, if desired. Yield: 3 servings (serving size: 2 enchiladas).

CALORIES 372 (19% from fat); FAT 8g (sat 1.6g, mono 2.1g, poly 3.6g); PROTEIN 17.5g; CARB 60.5g; FIBER 6.2g; CHOL 3mg; IRON 3.9mg;
SODIUM 1,076mg; CALC 291mg

7 WW Points

GypsyDreamWvr
02-22-2001, 11:38 PM
Hi! I'm happy to find another vegetarian forum.
Here's an easy recipe that will please even meat eaters!
One box of Zatarain's red beans and rice
one can of diced tomatoes (with chilis if you like spicy or plain is good too)
one can of no salt sweet corn
Make pkg of Zatarain's according to pkg directions (no butter though), then add the tomatoes and corn, both drained. Simmer until done! It's SO delicious and makes great tortilla filling the next day too.


------------------
Angela~*

GypsyDreamWvr
02-23-2001, 05:19 AM
If you don't eat cheese, this recipe is good without too.
1 jar of Prego Garden Chunky spaghetti sauce
1 lb extra firm tofu, drained
italian style breadcrumbs
olive oil pam spray
angelhair pasta

Slice tofu 1/4 inch thick and press into breadcrumbs to coat and put in nonstick pan sprayed with olive oil spray. Cook until both sides of all slices are browned and crisp. This takes a bit, so don't cook your pasta yet :)
Spread about 1/2 the jar of sauce into a glass baking pan and layer the tofu slices on top of it, spreading the rest of the sauce over it and bake in oven of about 350 until bubbly. If you eat cheese, spread a little mozarella or parmesan and bake until melted.
I cook the angelhair pasta while the tofu is in the oven.
This doesn't sound like much, but it's good! Even my meat eater hubby liked it :)

------------------
Angela~*

CGBuzz
02-23-2001, 10:17 PM
EGGPLANT PARMESAN

1/3 cup Italian-style bread crumbs
1 TBS Parmesan Cheese
1 tsp Italian seasoning
1/4 tsp garlic powder
1 medium eggplant
2 egg whites, lightly beaten
1 cup tomato sauce
1/2 cup shredded reduced-fat mozzarella cheese

Preheat oven 350 degrees. Coat an 8x8x2 inch
baking dishe with non-stick cooking spray and set aside.

Combine bread crumbs, Parmesan cheese, Italian seasoning, and garlic powder together in a medium-size bowl and set aside.

Remove skin from eggplant and trip off ends. Then slice eggplant into 1/2 inch-thick slices.

Dip each slice of eggplant first into egg whites, and then into bread crumb mixture.
Bake eggplant on a non-stick cookie sheet for 20 minutes, or until lightly browned.

Place a layer of eggplant on bottom of prepared baking dish, then add 1/3 of tomato
sauce and 1/3 of mozzarella cheese. Repeat 2 more layers in same order. Bake 10 more minutes or until cheese is melted and sauce is bubbling.

Number of servings: 4
POINTS per serving: 2
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Instead of using egg whites I used skim milk, same pts just didn't waste the eggs and then I placed in a round glass dish for serving which looked attractive.

ENJOY!!! :)

jelly_beans
02-27-2001, 10:14 AM
This is a great WW recipe from Simply the best

1 onion, chopped
2 cloves garlic, chopped
2 tsps olive oil
1 large can crushed tomatoes
1/4 tsp pepper
1/2 cup evaporated skim milk
2 tbsp vodka
1/2 cup chopped fresh parsley
8 cups cooked pasta

- heat oil in pan and saute onion and garlic until soft (about 5 min).
- add tomatoes and pepper; bring to boil. Reduce heat and simmer uncovered 10 min until thickened
- add milk, vodka, and parsley. Stir and cook for about 1 min.
- Add sauce to cooked pasta (that you've already cooked while making the sauce) and toss!

- Makes 8 servings that are 5 pts each.
- 2 breads/1 fruit-veggie

ENJOY!

JB

GypsyDreamWvr
03-01-2001, 05:03 AM
1 pkg extra firm tofu, drained for a few minutes and cubed
1/2 small onion, chopped or large pcs, depending on your preference
1/4-1/2 green bell pepper, same thing
1 regular size Bullseye BBQ sauce
1 can corn, drained
olive oil spray
salt & garlic pwdr
Your choice rice

Saute onion and bell pepper in olive oil spray until onions are translucent, add tofu carefully and sprinkle with salt and garlic powder to taste and saute gently until tofu is nicely browned. Add BBq sauce and corn, simmer for about 20 minutes to let flavors blend. Serve over rice.
PTS 3.5 per 1/2 cup, not including rice.
*recipe would be good with some black beans added or other favorite veggies.

------------------
Angela~*

Chillin
03-08-2001, 07:09 PM
* Exported from MasterCook *

Mushroom Moussaka

Recipe By : Moosewood Cookbook
Serving Size : 12
Categories : Vegetables

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons olive oil
2 cups onion -- chopped
1 1/4 teaspoons salt
2 pounds mushroom -- coarsely chopped
5 cloves garlic -- minced
14 1/2 ounces canned tomatoes -- including liquid
6 ounces tomato paste
1 teaspoon cinnamon
2 teaspoons black pepper
1 teaspoon oregano
1 teaspoon basil
1 cup parsley -- minced
1/2 cup bread crumbs
1/2 cup Parmesan cheese -- grated
3 tablespoons butter
6 tablespoons flour
2 1/2 cups milk, 2% lowfat -- hot
1/2 cup Parmesan cheese -- grated
3 medium eggplants -- peeled
1/2 teaspoon salt

Slice the eggplants into quarter-inch-thick rounds.

Lightly oil a baking sheet, and preheat oven to 375 degrees. Spread the eggplant slices on the tray and bake until tender (20 to 25 minutes)

Mushroom-Tomato Sauce:

Heat the olive oil in a large, deep skillet or a Dutch oven. Add onions and salt, and cook over medium heat, stirring, for 8 to 10 minutes, or until the onions become translucent. Add mushrooms and garlic, stir, and cover. Cook over medium heat another 8 to 10 minutes.

Add tomatoes, tomato paste, cinnamon, pepper, oregano, and basil. (Use a spoon or a dinner knife to break the tomatoes into bite-sized pieces.) Bring to a boil, then lower heat, and simmer, uncovered, another 12 to 15 minutes. Remove from heat, and stir in parsley, bread crumbs, and parmesan. Set aside.

Bechamel Sauce:

In a medium-sized saucepan, melt the butter over low heat. Whisk in 4 tablespoons of the flour, keeping up a steady motion with the whisk even after the flour is added. Cook for several minutes, whisking still.

Slowly pour in the hot milk, whisking even yet. Cook and stir over low heat another 5 to 8 minutes, or until the sauce is very smooth and thickened slightly. Sift in the remaining 2 tablespoons flour, whisking yet some more, to prevent lumps. After another 5 to 8 minutes of cooking with occasional stirring, add the Parmesan and a few shakes of nutmeg. Remove from heat. The sauce should be smooth and quite thick.

Assembly:

Preheat oven to 375 degrees. Oil a very large casserole or a deep oblong baking pan with dimensions of at least 9 x 13 inches. Place a double layer of eggplant on the bottom, and add the entire batch of mushroom sauce. Lay the remaining eggplant slices over the mushroom sauce, and spread the Bechamel over the top. Dust lightly with find bread crumbs and a small handful or two of parmesan. Bake uncovered for 35 to 40 minutes, or until bubbly on the bottom and ever so lightly browned on top. Serve hot.


- - - - - - - - - - - - - - - - - - -

Per serving: 215 Calories (kcal); 9g Total Fat; (35% calories from fat); 10g Protein; 27g Carbohydrate; 17mg Cholesterol; 702mg Sodium
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates

NOTES : 1 serving = 4 points

Lamorgan
04-11-2001, 01:38 PM
2 tsp olive oil
6 cup finely chopped green cabbage
1 cup chopped onion
3 cup water
1 cup chopped tomato
2 tbls brown sugar
2 tbls cider vinegar
1/4 tsp salt
1 cup uncooked basmati rice
1/4 cup dried currants
cooking spray

Note: I added 3 cloves garlic (love garlic) and used brown basmate rice and didn't have currants, so I used raisens.

Heat oil in large skillet. Add cabbage, onion and garlic. Saute. Add water and next 4 ingred. Bring to boil. Stir in rice and currants: Spoon into 11x7 in baking dish, coated with spray. Cover and bake at 350 for 50 minutes to an hour until rice is tender.

Makes 6 servings. 1 cup serving = 3 points.

L144S
04-29-2001, 03:08 PM
Once a month I make crock pot chilli and freeze it for the need of low point food. It is easy and it freezes well and believe it or not it is 1 point on 123 and 2 on winning points!

1 pakage garden crumble ( freezer section)
1 jar low fat tomato sause (i use aunt millies marrinara)
1 jar chunky picante (pick the hottness you like)
2 15oz cans of beans
garlic, salt and pepper flakes

Defrost garden crumble in pan with garlic, and pepper flakes to break up the crumbel and add all the stuff to the crock pot. On high will cook in 4 hours and on low you can cook it all day.

Add salt as needed:
makes 10 really good size servings that I freeze in single servings.

150 cals 10 grams of fiber and 2.2 grams of fat

Pryia
09-23-2001, 07:06 PM
Black Bean Pasta Salad


8 oz rigatoni or penne pasta
1 jar(16oz) salsa
1 can (15oz) black beans- drained and rinsed 2 cups (8oz) shreddd reduced fat Mexican cheese 1/2 cup chopped green pepper
1 small onion chopped
1/2 teaspoon salt
1/8 teaspoon pepper

Cook noodles- drain and rinse in cold water stir in remaining ingredients. Chill 30 min before serving.
1 cup is 4 points

I did not add salt or pepper but I used a spicy salsa. This is really good.

Thenewanjie
01-10-2002, 02:01 AM
Fake Caesar Salad~ YUM!

1 large bag Romaine lettuce
2 cloves garlic
1 medium lemon
2 T. vegetable or olive oil
3 T. shredded Parmesan cheese
salt and pepper to taste



In large bowl, press 2 cloves garlic. With waxed paper, rub the bowl with the pressed garlic until well coated. Add Romaine, and toss well so that lettuce is coated with garlic. Cut lemon in half, squeeze juice over lettuce. Pour oil over lettuce and toss well. Sprinkle Parmesan, salt and pepper over salad and toss again. Serve immediately.
* You can add any veggies that you like to this salad, Roma tomatoes and red onions are especially good. For a light meal you can add 3 oz. cooked chicken breast slices, for an additional 3 points. You can also add 2 T. fat free croutons for an additional point. Tastes just like the real thing!

Forgot to list serving size: This recipe makes 2 large servings at 4 points each. Cutting the oil down to 1 T. makes it 3 points per serving.

raeven
04-04-2002, 05:47 PM
You can also make a wonderful ceasar dressing with :
silken tofu (1/2 lb)
4 cloves garlic
2 tbsp balsamic vinegar
1/4 tsp anchovie paste (optional)
1 tsp extra virgin olive oil
kosher salt, fresh pepper to taste
water or fat free broth if needed to thin
blend above ingredients in blender or food processor

toss with romaine lettuce, tons of pepper and add fresh parmesan as a topping... both my kids love it! Hubby doesn't know the difference (of course I give them croutons too)

Nikeo
07-21-2002, 08:15 PM
This was posted by Voyger on a crime forum I belong to. Here in NM we have the best green chili!


Chili-Cheese Casserole For A Crowd - Source: WW Vegetarian Cookbook -

2 tsp olive oil
2 cups chopped onion
1 cup chopped green bell pepper
1 cup chopped red bell pepper
1 1/2 tbsps. chili powder
1 tbsp.dried oregano
1 tbsp. unsweetened cocoa
1 tsp.ground cumin
6 garlic cloves, minced
2 cups water
1 1/2 cups uncooked bulgur or cracked wheat
2 tablespoons minced fresh cilantro
1 (16 oz. can) can pinto beans, drained
1(15 oz.)can black beans, drained
1 (14.5 oz.) can no-salt added diced tomatoes, undrained
1 (14 1/2 oz.) can of vegetable broth (such as Swansons) undiluted
2 drained canned chipolte chilies in adobe sauce, minced
Cooking Spray
2 Cups (8 oz.) shredded reduced fat Mexican cheese blend (such as Sargento)...you can also use regular a regular cheese mixture of cheddar and monterey jack....Divided
3 1/2 oz. bite-sized baked tortilla chips (about 66 chips).....

1. Preheat oven to 375%

2. Heat oil in Dutch oven over medium high heat. Add onion and next 7 ingredients. Sautee 5 minutes. Add water and next 7 ingredients. Bring to a boil. Reduce and simmer uncovered for 10 minutes stirring occasionally.

3. Spoon half of bean mixture into a13 X 9 inch baking dish coated with cooking spray. Sprinkle with one cup of the cheese. Top with remaining bean mixture. Cover and bake at 375% for 40 minutes. Uncover and sprinkle with remaining 1 cup of cheese.

4. Bake an additional 10 minutes or until cheese is melted....Serve with chips, or tortillas on the side....

JaneStarr
07-04-2003, 09:29 PM
* Exported from MasterCook *

Portobello Layered Mashed Potatoes -- 3 pts

Recipe By :October 1999 issue of Cooking Light
Serving Size : 8 Preparation Time :0:00
Categories : casseroles Lowfat
potatoes Vegetables


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 pounds yukon gold potatoes
3/4 cup low-fat buttermilk
1 teaspoon salt -- divided
1/4 teaspoon ground nutmeg
1/4 teaspoon pepper -- divided
1 1/2 teaspoons butter or stick margarine
1/4 cup minced fresh onion
2 garlic cloves -- minced
1 pound finely chopped portobello mushroom caps -- about 3 1/2 cups
1/3 cup chopped fresh basil -- or 2 t. dried
cooking spray
1 ounce grated fresh parmesan cheese -- 1/4 c.
1/2 teaspoon paprika
1/2 teaspoon olive oil

Put potatoes in saucepan & cover w/ water; bring to a boil. Reduce heat and simmer 30 min. Drain, reserving 1/2 c. cooking water.

Cool & peel pot. & mash. Add reserved cooking water, buttermilk, 3/4 t. salt, nutmeg, & 1/8 t. pepper, & beat at med. speed of a mixer until smooth.

Melt butter in a med. nonstick skillet over med/hi heat.

Add onion, garlic, & saute 2 min.

Add mushrooms & cook 2 min. w/out stirring. Cook until liquid almost evaporates (about 4 min.), stirring frequently.

Remove from heat, & stir in 1/4 t. salt, and 1/8 t. pepper, and basil.

Preheat oven to 375 degrees.

Spread 1/3 of potato mixture in bottom of an 8-inch square baking dish, coated w/ cooking spray.

Spread half of mush. mixture over potato mixture; repeat layers, ending w/ potato mixture.

Sprinkle top w/ cheese, & paprika; drizzle w/ oil. Bake at 375 degrees for 25 min.

Makes 8-1 c. servings.

Source:
"Cooking Light Reader Exchange Board"
Yield:
"8 cups"

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 187 Calories; 3g Fat (12.7% calories from fat); 7g Protein; 35g Carbohydrate; 4g Dietary Fiber; 6mg Cholesterol; 377mg Sodium. Exchanges: 2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1/2 Fat.

NOTES : if you haven't made this yet you will absolutely LOVE it (at least we did). We found it to be so "meaty" tasting that we ate it as a main dish...just a green salad and maybe a glass of wine and you are all set. One other thing that I really like is that we both work and I am constantly searching for things that I can make on weekends and then just "nuke and eat" after work.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0

JaneStarr
07-04-2003, 09:35 PM
* Exported from MasterCook *

Broiled Teriyaki Mushrooms -- 1 pt.

Recipe By :Adapted from: The Vegetarian 5-ingredient Gourmet
Serving Size : 6 Preparation Time :0:00
Categories : Asian Lowfat
Side Dish

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
Marinade:
3 tablespoons teriyaki sauce -- *Reduced sodium preferred
1 teaspoon dark sesame oil
1 tablespoon rice vinegar -- or white wine vinegar
1 tablespoon honey
20 ounces fresh mushrooms -- *see Note, 2 packages

* use any variety of mushroom such as: portabella, shiitake, cremini, oyster, baby bella or a combination. Use about 16-20 oz (usually 2 packages). Jane used 2 packages of Baby Bellas and Kikkoman light teriyaki sauce.

Combine marinade ingredients in a large zip-lock bag. Squeeze bag in order to mix marinade ingredients well.

Wipe the mushrooms clean. If using shiitakes, remove and discard the stems. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick).

Combine the mushrooms with the teriyaki mixture and stir together. Arrange in a shallow foil-lined pan and pour any excess marinade over them.

Broil in the oven or a toaster oven for 4 minutes, and stir. Broil until the mushrooms begin turning dark and are touched by charred spots, about 4 to 5 minutes. Remove from the broiler and transfer to a serving container.

Per MasterCook:
Each of 6 half-cup servings= 48 Calories; 1g Fat (18.4% calories from fat); 2g Protein; 9g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 349mg Sodium. Exchanges: 1 Vegetable; 0 Fat; 0 Other Carbohydrates.


Source:
"Jane's Adaptation"
Yield:
"3 cups approx."

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 48 Calories; 1g Fat (17.1% calories from fat); 2g Protein; 10g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 114mg Sodium. Exchanges: 0 Lean Meat; 1 Vegetable; 0 Fat; 1/2 Other Carbohydrates.

Serving Ideas : This goes well as a side dish with Asian-flavored entrees.

NOTES :

Nutr. Assoc. : 0 -34811 0 0 0 0

SueJo
12-07-2004, 11:02 PM
5 cans undrained beans any kind
1 can diced tomatoes - low salt..drained
1 envelope Buttermilk ranch dressing mix
1 envelope taco seaoning.

Mix all together and cook in crockpot on low for 4 hours.
I usually cut way back on the spice packets and use about 1/4 of it. Depends on your taste.

SueJo :)

Lucia-1
01-25-2005, 10:11 PM
SERVES: 4
POINTS PER SERVE: 5
PREP: 15 MINS PASTRY RESTING: 30 MINS
COOKING: 35 MINS

Not suitable for freezing

PASTRY:

1 cup plain flour
30g (1oz) reduced-fat margarine
1 egg yolk
iced water

FILLING:

100g (3.5oz) reduced-fat fetta cheese, crumbled
1/4 cup basil leaves, roughly chopped
70g (2.5oz) sun-dried tomatoes, sliced
1/2 cup reduced-fat tasty cheese, grated
2 eggs
1 cup skim milk

1. Process flour and margarine in food processor for 30 seconds or until fine and crumbly. Add egg yolk and water (a tablespoon or two at a time). Process until mixture is combined.

2. Knead dough lightly. Wrap in cling film and refrigerate for 25-30 minutes.

3. Roll pastry out to fit a 20cm (7.5 in) loose-bottomed quiche tin to form a pastry case. Trim edges. Line case with baking paper and fill with a layer of dried beans or rice. Bake in 180C (356F) oven for 10 minutes or until lightly browned. Remove paper and beans.

4. Sprinkle fetta over pastry case followed by the basil, tomatoes and cheese.

5. Pour the combined eggs and milk over. Bake in the oven for 30-35 minutes or until filling is set. Serve warm or cold.

Teaspoon
03-03-2005, 08:46 PM
Skillet Macaroni BBQ 4 servings
2 tsp Olive oil
1 Large onion , chopped
1 Large Green Pepper, chopped
2 cloves worth of minced garlic
1 1/4 cup water
1 lb can of stewed or crushed tomatoes
1/4 cup BBQ sauce
4 oz (approx 1 1/2 cup) whole wheat elbow macaroni
1 cup canned or frozen corn

Heat oil in a skiillet over medium heat. Add onion, green pepper and garlic. Cook, stirring frequently until vegetables are tender.
Add water, tomatoes and BBQ sauce. When mixture boils, stir in macaroni and corn. Reduce heat to low, cover and simmer ~20 minutes. If macaroni is not tender at 20 minutes, cook longer &/or add additional water if needed.

I calulated this to be about 4 points per serving. [I am new to WW, so please feel free to let me know if I calculated incorrectly].

If desired cheese can be added to individual servings. (for additional points).

Adapted from The meatless gourmet

neo98292
07-30-2005, 08:16 PM
I made this tonight and even my picky eater ate it. My almost 2 yr old ate 3 helpings and my almost 3 yr old even came back for more.

1 9oz package refrigerated reduced fat cheese ravioli
2 cups chopped cauliflower florets
2 teaspoons of extra virgin olive oil
2 garlic cloves minced
1 28oz can petite diced tomatoes in juice
1/2 teaspoon Itallian seasoning
1 cup shredded fat free mozerella cheese
2 Tablespoons freshly grated Parmesen cheese

1. Preheat oven to 400 F. Spray 1qt. baking dish with nonstick spray.
2. Bring lg pot of water to a boil; add the ravioli and cauliflower and boil just until the ravioli float to the top, about 2 min. (pasta will continue to cook in the oven). Drain and set aside.
3. Meanwhile, heat the oil in a large nonstick skillet over med. heat. Add the garlic and saute' 30 seconds. Add the tomatoes and Itallian seasoning and bring to a boil. Reduce heat and simmer, covered 5 min.
4. Add the pasta and cauliflower to the skillet and toss to coat. Transfer to the prepared baking dish. Sprinkle with cheeses and bake until the mozerella is bubbly about 20 min. Let stand 5 min before serving.

Per serving (about 1 cup)
243 calories
7g fat
2g sat fat
0g trans fat
70mg cholesterol
1228mg sodium
27g carb
4g fiber
19g protein
POINTS 5

snapplegirl69
10-28-2005, 10:58 PM
2 Large Eggplants (about 1.5 pounds), peeled and sliced 1/2" thick
2 Egg Whites, lightly beaten with 2 Tablespoons Water
1 Cup Seasoned Italian Bread Crumbs
2 Cups Reduced Fat Spaghetti Sauce
1 1/2 Cups Shredded Fat Free Mozzarella Cheese
6 Tablespoons Grated Parmesan Cheese

Preheat oven to 375 degrees.
Spray 2 cookie sheets with non-stick cooking spray.
Coat eggplant slices with egg white, then bread crumbs.
Arrange on prepared baking sheets; bake 30 minutes.
Turn slices over; bake, until browned on both sides, 10 minutes longer.
Remove from oven; leave oven on.
Spread 1/2 cup sauce over bottom of a 9x13" baking dish.
Arrange half of the eggplant in a single layer over sauce; top with half of the remaining sauce, then half of the cheeses.
Repeat layers.
Bake, covered, until heated through and cheese is melted, 30-40 minutes.

Serves: 6
Per Serving: 202 Calories; 3g Fat (12.2% calories from fat); 18g Protein; 28g Carbohydrate; 5g Dietary Fiber; 7mg Cholesterol; 1300mg Sodium. Exchanges: 1 Grain (Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fat.

Points: 4

kellyjoiii
11-02-2005, 12:34 PM
I made this the other night and it turned out FABULOUS (9 points for the entire dish if you wanna eat it all)....even better leftover the next day too! Filling and good for you too.

One eggplant sliced and salted (to get the bitters out salt and put in a colander or blanch in salt water)

1 small can of tomato sauce no salt added
2 Tb grated parmesan
1 tsp minced garlic
2 TB seasoned bread crumbs
2 egg whites
1 tsp olive oil
1 oz shredded mozzarella cheese (more if you want but dont forget to calculate points for the extra)

Pam spray

Mix everything in a tupperware bowl except the mozzarella and pam :)
put the eggplant into the bowl and shake to coat the eggplant.
In a large skillet spray with pam and "fry" the eggplant until browned on each side. Then layer it in a cake pan sprinkle the cheese on it and bake in a 375 degree oven for 10-15 mins.
This is AWESOMELY FILLING!!!!

Cheree
02-12-2006, 11:34 AM
Tofu and Broccoli Stir-Fry (From "Stir Crazy - More than 100 Quick, Low-Fat Recipes for Your Wok or Stir-Fry Pan" by Susan Jane Cheney )

Freezing gives tofu a light, spongy texture and makes it super-absorbent. Try this over noodles or rice.

1 pound firm tofu, frozen, thawed, and well pressed
1/4 cup plus 2 tablespoons shoyu or natural soy sauce (I'll use soy sauce, I don't know what shoyu is!!)
2 teaspoons dark sesame oil
1/4 cup fresh lemon juice
1 1/2 teaspoons kuzu powder (I have no idea what kuzu powder is, I may leave this out; this looks like it is used as a thickening agent, maybe I can use corn starch instead)
1 tablespoon cold vegetable stock or water
1 tablespoon peanut oil
1 large onion, sliced thin
8 cloves garlic, minced
4 teaspoons grated peeled fresh ginger
6 to 8 cups broccoli, cut into small florets and stems
3/4 to 1 cup vegetable stock
2 to 4 teaspons lightly toasted sesame seeds

1. Cut the tofu into 1/2-inch diced pieces. In a bowl,whish 1/4 cup of the soy sauce with the dark sesame oil and lemon juice. Add the tofu and marinate for 10 minutes or so, occasionally stirring gently.

2. Combine the kuzu and cold stock or water; set aside for 2 or 3 minutes, until the kuzu is dissolved thoroughly. Whish in the remaining soy sauce.

3. Set a wok over high heat. Pour the peanut oil around the rim, then til the pan to coat the sides. Add the onion and stirfry for 2 to minutes until translucent. Stir in the garlic and ginger. Continue to stir-fry, gradually adding the broccoli.

4. Add the tofu, marinade, and 3/4 cup of the stock. Cover the wok and steam briefly, until the broccoli is crisp-tender and still bright green. If necessary, add 2 to 4 tablespoons more stock and steam for 1or 2 minutes longer.

5. Add the dissolved kuzu and soy sauce mixture and stir constantly until the liquid thickens. Serve immediately, garnished with sesame seeds.

Serves 4.

Calories: 253; Total fat: 12 g; Protein 13 g; Carbohydrates: 22g; Cholesterol: 0 g; Sodium: 1576 mg (maybe the sodium will be lower since I use low sodium soy sauce)

mauvaisroux
07-17-2006, 05:33 PM
Ingredients:

Cooking spray
1 teaspoon olive oil
1 pound zucchini (about 2), cut into 1/2-inch cubes
3/4 cup chopped carrot
1 (9-ounce) refrigerated package 3-cheese tortellini (storebought)
2 cups tomato and basil pasta sauce
1 cup (4 ounces) preshredded part-skim mozzarella cheese

1. Preheat oven to 375°*

2. Heat oil in a large nonstick skillet over medium-high heat. Add zucchini and carrot: cook, stirring occasional*ly, 10-12 minutes or until lightly browned. Remove from heat.

3. Cook the tortellini according to package directions, omitting salt and fat.
Drain, reserving 1/2 cup cooking liquid. Add pasta sauce and reserved 1/2
cup cooking liquid to zucchini mixture; stir well.

Coat an 11x7 inch oven proof baking dish with cooking spray.
Spread 1/2 cup pasta /veggie sauce mixture in the bottom of the baking dish. Spoon tortellini over top, and cover with remaining pasta sauce
mixture.

Cover and bake at 375* for 15 minutes. Uncover and sprinkle with
cheese. Bake, uncov*ered, an additional 15 minutes or until cheese bubbly and lightly browned.

Serves 4 (serving size: 1/4 casserole)
at 7 points per serving.

shrinkinglizzy
05-18-2008, 03:52 PM
I got this from Cooking Light this month, and it is SO GOOD I had to share. I calculated it at 4 pts at serving, which is a generous 1.5 cups).
Enjoy!

Ingredients

Cooking spray
1 cup finely chopped carrot
1/2 cup finely chopped onion
1/4 cup chopped fresh basil
2 teaspoons chopped fresh thyme
2 teaspoons minced garlic (about 4 cloves)
2 cups finely chopped reduced-fat firm tofu, drained (about 11 ounces)
2 cups diced eggplant
1 cup diced zucchini
1 cup chopped plum tomato
4 teaspoons Pesto Coulis
2 (14-ounce) cans no-salt-added tomato sauce
1 teaspoon ground cumin
1/2 teaspoon salt
1/8 teaspoon freshly ground black pepper
Preparation
1. Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add carrot to pan; sauté 6 minutes. Add onion, basil, thyme, and garlic; sauté 4 minutes. Add tofu, eggplant, and zucchini; sauté 4 minutes or until tender. Add chopped tomato, Pesto Coulis, and tomato sauce; bring to a boil. Reduce heat, and simmer 30 minutes, stirring occasionally. Remove from heat; stir in cumin, salt, and pepper.
Yield

4 servings (serving size: 1 1/2 cups)
Nutritional Information

CALORIES 201(25% from fat); FAT 5.6g (sat 0.6g,mono 3.4g,poly 0.7g); PROTEIN 12.4g; CHOLESTEROL 0.0mg; CALCIUM 235mg; SODIUM 379mg; FIBER 7.7g; IRON 4.3mg; CARBOHYDRATE 28.5g