Vegetarian - WW vegetarian sides and salads

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08-14-1999, 08:28 PM
* Exported from MasterCook *

Golden Pepper Risotto - 5 Points

Recipe By :Cooking Light, May, 1998
Serving Size : 6 Preparation Time :0:00
Categories : REG 6 Suzanne C.

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 small yellow bell pepper -- roasted
2 1/2 cups water
10 1/2 ounces chicken broth
2 teaspoons olive oil
1/2 cup minced onion
1 1/2 cups Arborio rice
1/2 cup dry white wine
1/2 cup Parmesan cheese -- grated
2 tablespoons minced fresh parsley
2 teaspoons margarine
1/2 teaspoon salt
1/4 teaspoon black pepper

Place 2 roasted peppers in a food processor or blender, and process until smooth. chop remaining roasted peppers.
Bring water and broth to a simmer in a medium saucepan (do not boil). Keep warm over low heat.
heat the oil in a large saucepan over medium-high heat. Add onion; saute 3 minutes or until tender. Add rice; cook 2 minutes, stirring constantly. Add broth mixture, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next about 20 minutes total). stir in pureed and chopped peppers, and cook 2 minutes, stirring constantly. Remove from heat; stir in parmesan cheese and the remaining ingredients.
NI: Calories 267; Fat 6.1; Fiber 1.8
Submitted to REG 6 by Suzanne C.

"6 cups"

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Per serving: 270 Calories (kcal); 5g Total Fat; (18% calories from fat); 8g Protein; 44g Carbohydrate; 5mg Cholesterol; 489mg Sodium
Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

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

08-14-1999, 08:30 PM
* Exported from MasterCook *

Lentil Salad - 1 Point

Recipe By :Eating Well, October, 1992
Serving Size : 10 Preparation Time :0:00
Categories : REG 6 Suzanne C.

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup lentil -- green
2 cloves garlic -- cut in half
3 tablespoons fresh lemon juice
4 teaspoons olive oil
1 teaspoon ground coriander
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 large red bell pepper -- diced
4 each scallion -- chopped
1/4 cup fresh cilantro -- chopped

In a large bowl, cover lentils with boiling water and let stand for 1/2 hour. Drain and place in a saucepan with garlic. Cover with 3 cups water and bring to a boil. Reduce heat to low and simmer, partially covered, for 10 to 15 minutes, or until tender but not mushy. Drain lentils and set aside. Discard garlic pieces. (the lentils can be cooked ahead and stored, covered, in the refrigerator for up to 2 days.)
In a large bowl, whisk together lemon juice, oil, coriander, salt and pepper. Add the reserved lentils, red pepper, scallions and cilantro and toss well. Serve within 1 hour.
NI: Calories 30; Fat 2 g; Fiber (According to MasterCook) 6
Submitted to REG 6 by Suzanne C.

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Per serving: 89 Calories (kcal); 2g Total Fat; (19% calories from fat); 6g Protein; 13g Carbohydrate; 0mg Cholesterol; 110mg Sodium
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

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

08-14-1999, 08:35 PM
* Exported from MasterCook *

San Antonio Beans - 1 Point

Recipe By :WW The Secrets of Success, Fall/Winter, 1997
Serving Size : 7 Preparation Time :0:00
Categories : REG 6 Suzanne C.

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup green bell pepper -- chopped
1/4 cup onion -- chopped
16 ounces pinto beans, canned
15 ounces kidney beans, canned
3/4 cup tomato sauce
3 tablespoons salsa
1 tablespoon prepared mustard
1 teaspoon liquid smoke flavoring

Coat a medium saucepan with cooking spray; place over medium-high heat until hot. Add bell pepper and onion; saute until tender. Add pinto beans and remaining ingredients; stir well. Cover, reduce heat, and simmer 10 minutes or until thoroughly heated.
NI: Calories 108; Fat 0.8; Fiber 5.8
Submitted to REG 6 by Suzanne C

"3 1/2 cups"

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Per serving: 116 Calories (kcal); 1g Total Fat; (4% calories from fat); 7g Protein; 22g Carbohydrate; trace Cholesterol; 699mg Sodium
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates

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

08-24-1999, 09:03 PM
Cooking spray
1 green pepper - sliced
1 med size onion - sliced
1 16 oz can of kidney beans
1/2 tsp cumin
1-2 packages of Badia Sazon Tropical seasoning with Achiote & Culantro
salt & pepper

Saute pepper and onion in a covered non-stick pan over med heat until soft. Add beans and seasonings and cook for additional 5 minutes or until soft, smash with a potato smasher.

Serve with tortillas and sour cream, or as a side dish.

Servings: 4
Points per serving (for the refried beans only, add points for anything you serve it with): 1

[This message has been edited by KaijaA (edited 08-27-1999).]

08-28-1999, 08:58 PM
* Exported from MasterCook *

Fat-free refried beans - 4 Points

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
Cooking spray
1 green pepper - sliced
1 med size onion - sliced
1 can kidney beans -- (16 oz)
1/2 tsp cumin
1 packages Badia Sazon Tropical seasoning with -- (1 to 2)
Achiote & Culantro
salt & pepper

Saute pepper and onion in a covered non-stick pan over med heat until soft. Add beans and seasonings and cook for additional 5 minutes or until soft, smash with a potato smasher.

Serve with tortillas and sour cream, or as a side dish.

Servings: 4
Points per serving (for the refried beans only, add points for anything you serve it with): 1

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Per serving: 616 Calories (kcal); 2g Total Fat; (2% calories from fat); 44g Protein; 111g Carbohydrate; 0mg Cholesterol; 46mg Sodium
Food Exchanges: 7 1/2 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates

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

09-02-1999, 03:59 AM
* Exported from MasterCook *

Vegetarian Fried Rice

Recipe By : BH&G Stir-Fry Recipes
Serving Size : 6 Preparation Time :0:00
Categories : Side Dishes

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon sherry
1 tablespoon soy sauce, low sodium
1/2 teaspoon sugar
dash tabasco sauce
1 tablespoon vegetable oil
1/2 cup Better'n'Eggs
1 clove garlic -- minced
1 cup cucumber -- chopped
1 small onion -- chopped
1/2 cup green bell pepper -- chopped
3 cups cooked rice -- chilled
2 medium tomatoes -- chopped
1/2 cup peanuts -- optional
6 tablespoons fat-free cheddar cheese -- optional

1. Stir together sherry, soy sauce, sugar, tabasco and 1 tablespoon water. Set aside.

2. Spray wok with cooking spray. Add Better'n'Eggs. Lift and tilt wok to form a thin layer of egg product. Cook without stirring 2-3 minutes or until just set. Remove wok from heat and cut egg product into bite size strips. Remove from wok.

3. Heat oil in wok. Stir-fry garlic for 15 seconds. Add cucumber and onion; stir-fry for 1 1/2 minutes. Add green pepper; stir-fry for 1 1/2 minutes more or until vegetables are tender-crisp.

4. Stir sauce and chilled rice into vegetables. Cook for 1 minute more. Gently stir in Better'n'Eggs and tomatoes. Cover and cook 1 minute.

5. Stir in peanuts if used.

6. Transfer to serving dishes; sprinkle with cheese if used.

Calories: 260.0
Fat grams: 8.7
Fiber grams: 2.6

W/W Points: 5


Calories: 180.9
Fat grams: 2.7
Fiber grams: 1.6

W/W Points: 3

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11-07-1999, 05:05 AM
I got the idea from a salad I tried in the deli at the supermarket. I copied what I thought I tasted. I have to say I hit the nail on the head. This is great.

Harvest Salad
1 can whole kernal sweet corn
1 can black beans
1 can pinto beans
1 can green beans
1/2 c. chopped onion
1/2 c. chopped green pepper
1/2c. chopped red pepper
1 tomato chopped
1 c. fat-free french dressing
2 tablespoons taco seasoning.

Pour all veggies in a strainer. Rinse well. Pour into bowl gently mix. Mix together taco seasoning and french dressing pour over veggies. Mix gently until blended. Chill for flavors to blend.

makes 8 cups

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

Baked Potatoes With Sun-Dried Tomato Pesto

Recipe By : Vegetarian Times, December 1998, page 122
Serving Size : 1 Preparation Time :0:00
Categories : Potatoes Vegetables

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
16 small red-skinned potatoes
1 cup sun-dried tomatoes
(not oil-packed)
2 tablespoons toasted pine nuts
2 cloves garlic -- minced
5 fresh basil leaves
2 tablespoons olive oil
1 lemon, Juice of -- about 1/4 cup
Salt -- to taste
freshly ground black pepper -- to taste
2 tablespoons chopped fresh parsley -- for garnish
OR basil -- for garnish


Preheat oven to 450 F. Coat baking pan with olive oil cooking spray, and
spray or brush potatoes with olive oil. Bake potatoes until render, 20 to
30 minutes; allow to cool. If potatoes are large, cut in half or in thick
slices before baking.

In medium bowl, pour very hot or boiling water over tomatoes and let stand
until softened, about 15 minutes. With slotted spoon, remove tomatoes;
reserve water.

In food processor or blender, puree tomatoes, pine nuts, garlic and basil.
Gradually pour in oil and 1/4 cup reserved tomato water. Add more for a
thinner pesto. Add lemon juice and season with salt and pepper.

If not already halved, cut potatoes in half (or into thick slices if
large). Using a teaspoon, scoop out some potato to form a cavity for the
pesto. Fill with about 1 teaspoon of pesto; place on serving plate and
sprinkle with parsley or basil.


Converted by MC_Buster.

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Karen S
12-14-1999, 07:59 AM
* Exported from MasterCook *

Braised Red Cabbage And Pears

Recipe By : Cooking Light Magazine, December 1999, page 102
Serving Size : 8 Preparation Time :0:00
Categories : Fruits Side Dishes

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 teaspoon olive oil
1 1/2 cups thinly sliced onion
separated into rings
6 cups sliced red cabbage
1/3 cup red wine vinegar
2 tablespoons sugar
2 bay leaves
1 3 inch cinnamon stick
1 1/2 cups thinly sliced peeled Anjou pear -- (about 2 pears)
1/2 teaspoon salt
1/4 teaspoon black pepper

Strong-flavored cabbage and onions can overwhelm any dish; here they're subdued by the sweetness of the pears and cinnamon.
Heat oil in a large Dutch oven over medium-high heat. Add onion; saute 5 minutes. Stir in cabbage, vinegar, sugar, bay leaves, and cinnamon stick; cover, reduce heat, and simmer 15 minutes or until cabbage is tender. Stir in pear, salt, and pepper; cover and cook 5 minutes. Discard bay leaves and cinnamon stick. Yield: 8 servings (serving size: 3/4 cup).

CALORIES 59 (13% from fat); FAT 0.9g; PROTEIN 1.1g; CARB 13.2g; FIBER 2.2g; CHOL 0mg; IRON 0.4mg; SODIUM 153mg; CALC 35mg

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12-29-1999, 09:59 AM
Anne, here's a couple salad-type recipes that might just work...

"Swift Bean Salad"
2 tsp olive oil
1 garlic clove, chopped
2 tsp basil (or 2 tbsp fresh)
1/4 c chopped parsley
1 large tomato, chopped
2 tsp capers
2 tsp balsamic vinegar
2 cups canned chickpeas or cannellini beans, drained and rinsed (I am POSITIVE that black-eyed peas would be a good substitute in this recipe)

Saute garlic 1 minute. Add tomatos, basil, parsley and capers, cook until tomatos go pulpy (about 5 minutes). Remove from heat and stir in vinegar and beans. Season with salt and pepper to taste. Refrigerate and serve cold. Serves 4, 2 points per serving.

*Note: i made this recipe with chickpeas tonight, and mixed 2 'servings' worth into a cup of brown rice and served warm and it was really really good!

"Orange and Cilantro Bean Salad"

1 1/2 cups canned black beans or black-eyed peas, drained and rinsed
1 navel orange, peeled and cut into bite-sized pieces
2 cups cherry or plum tomatos, in large chunks
2 green onions, chopped
1/4 cup fresh cilantro, minced
4 green olives, minced
1 tbsp olive oil
juice of one lime (1 tbsp? give or take)
1 tsp dijon mustard

Mix beans through olives in a bowl. Whisk together the oil, lime juice and mustard. Pour the dressing over the bean mixture and toss. Refrigerate and serve cold. Serves 4, i didn't work out the points, but the recipe says 167 calories and 4.6g fat per serving. (You could decrease the oil i'm sure).

*Note: I haven't tried this one yet!

12-29-1999, 01:42 PM
Here's another one... a vegetarian version of Hoppin John... and hey, it says right here in my cookbook the thing about it being a good-luck tradition in the southern states! Things i never knew...

Vegetarian Hoppin John

4 cups cooked black eyed peas
1 cup finely chopped onion
2 garlic cloves, minced
2 tbsp butter or oil (i bet you could halve this)
pinch of allspice and cayenne
1 1/2 tbsp soy sauce (optional)
black pepper to taste
3 cups cooked brown rice
1 large tomato, chopped
1/2 cup scallions, chopped
chopped parsley
sour cream or grated smoked cheddar (optional)

Saute onions and garlic in butter until golden (10 minutes approx). Add spices and soy sauce. Mix in the cooked peas and add enough water to make it juicy. Simmer for 20 minutes to allow flavours to blend, stirring often. To serve, top warm rice with the peas, then sprinkle with the tomato, parsley, scallions, and optional sour cream or cheese. Serves 8.

Mastercook nutritional analysis (not including sour cream or cheese) - 222 calories, 10.2 grams fibre, 4 grams fat, per serving.

01-05-2000, 09:49 AM
I tried this tonight and it was perfect with a nice salad:

1- 10 oz baking potato
tbsp Brummel and Brown spread
crazy mixed up salt
tsp garlic
1 oz sharp cheddar cheese
1 can fat free vegetable broth
Broccoli florets

Wash the potato and pierce with a fork. Rub Brummel and Brown spread on potato surface. Place in a sheet of aluminium foil and sprinkle salt and garlic on top. Bake at 400 degrees until tender.

Meanwhile, steam broccoli in vegetable broth until tender.

When potato is done, slice and put 1/2 of cheese in potato, then broccoli, then juice from foil, and then top with remaining cheese. If needed microwave until cheese melts.

6 pts---I eat half it is very filling with a salad.


01-05-2000, 10:54 PM

1 1/4 c water
1 c bulgar wheat
1/2 cup tightly packed minced fresh parsley
1 1/2 tbsp extra virgin olive oil
2 tsp lemon juice
2 scallions, minced
2 tbsp fresh mint, minced
1 medium tomato, finely chopped
1 cucumber, peeled seeded and minced
salt and pepper

Bring the water to a boil. Stir in the bulgur, let the water return to a boil, then immediately remove from heat, cover, and let sit (no peeking) for 30 minutes. If it is too watery when the time is up, put it in a sieve and press the excess water out with a wooden spoon.
Put bulgur in serving bowl. Toss with remaining ingredients. Best if you let it sit for a couple hours to let the flavours blend before serving (like i ever wait that long, but that's what the recipe says!)
Serves 4, about 3 points per serving i'd guess.

Interesting variations:
add some cooked or canned lentils, and/or
add some sundried (NOT in oil) tomatos, reconstituted and chopped, and/or
add a few chopped up greek olives, and/or
some crumbled feta cheese.

01-20-2000, 06:57 AM
Three-Grain Summer-Vegetable Salad
From: Cooking Light

Cooking spray
1/4 cup minced fresh onion
1 cup uncooked basmati rice
1/2 cup uncooked millet
1/2 cup uncooked quinoa
2 cups water
1 cup apple juice
1 (3-inch) cinnamon stick
1 cup diced peeled Granny Smith apple (about 1 pound)
1/2 cup raisins
1/2 cup sliced green onions
1/2 cup chopped red bell pepper
1/3 cup light mayonnaise
1/4 cup minced fresh cilantro
2 tablespoons lemon juice
2 teaspoons curry powder
1/2 teaspoon salt

Place a 6-quart pressure cooker coated with cooking spray over medium-high heat until hot. Add onion, and sauté 1 minute. Add rice, millet, and quinoa, and sauté 30 seconds. Stir in water, apple juice, and cinnamon stick. Close lid securely, and bring to high pressure over medium-high heat (about 4 minutes). Adjust heat to low or level needed to maintain high pressure, and cook 5 minutes. Remove from heat, and place pressure cooker under cold running water. Let stand 7 minutes, and remove lid. Discard cinnamon stick; fluff mixture with a fork. Spoon mixture into a large bowl; cool 5 minutes.

Stir in the diced apple and remaining ingredients. Serve the salad chilled or at room temperature.

Yield: 9 servings (serving size: 1 cup).

CALORIES 212 (15% from fat); FAT 3.6g (sat 0.5g, mono 1g, poly 1.7g); PROTEIN 4.2g; CARB 42.5g; FIBER 2.9g; CHOL 3mg; IRON 3mg; SODIUM 207mg; CALC 30mg

01-21-2000, 01:06 AM
Black Bean and Barley Salad

Prep: 10 min, Cook: 40 min, plus refrigeration time.

1-1/2 cups water
1/2 cup pearled barley
1 cup canned black beans, drained
3/4 cup corn kernels, thawed if frozen
3/4 cup Italian style peeled tomatoes, drained and chopped
1/2 cup green peas, thawed if frozen
1/2 avocado, chopped
2 Tbs. fresh cilantro, chopped
1/4 cup water
1 Tbs. lemon juice
1 scallion, white part only, finely chopped
1-1/2 tsp. olive oil
1 clove garlic, minced
1/4 lb. european salad

Bring water to a boil in a heavy pot. Add barley and reduce heat to low. Cover and simmer 35-40 minutes until water has evaporated and barley is tender. Remove from heat. Transfer barley to a cookie sheet. Spread barley out to cool briefly.

While barley is cooking, combine next 7 ingredients and salt to taste in a salad bowl. Cover and refrigerate until barley is cooled.

Combine remaining ingredients, except lettuce, in a jar with a tight fitting lid. Shake vigorously until emulsified. Set aside.

Transfer cooled barley to bean and vegetable mixture. Toss. Add dressing and toss again. Serve on a bed of lettuce.

Per serving: calories 257, fat 6.5g, 22% calories from fat, cholesterol 0mg, protein 9.5g, carbohydrates 43.3g, fiber 12.5g, sodium 203mg.

01-21-2000, 01:44 AM
Summer Barley-Bean Salad
Servings: 4 – 6

2 c Cooked barley
1, 15 oz. Can pink or kidney beans, drained
2 Tomatoes, chopped
1 Cucumber, chopped
2 Stalks celery, chopped
1/4 c Chopped fresh basil leaves
1 T. Dijon mustard
1/2 c Fat-free Italian dressing

Combine all ingredients and chill.

Calories: 181
Total Fat: 1
Fiber: 7

03-28-2000, 07:06 PM
This is the recipe I mentioned in the Passover thread on WW General. It is from the April 2000 issue of Vegetarian Times; they actually call the recipe Bubalah (i.e. grandma), but it appears that was a family nickname used by the writer. (I didn't have time to put this into MasterCook to export.)


2 large eggs, separated
.25 tsp kosher or coarse salt
3 to 4 Tbs. matzoh meal
.75 tsp vegetable oil
1 tsp. sugar

1. In medium bowl, with electric beaters on high speed, beat egg whites until stiff peaks form when beaters are lifted.

2. In another bowl, whisk together yolks and 1/4 cup water. Whisk in salt, then matzoh meal, 1 tablespoon at a time, until incorporated. Mixture will be thick. With rubber spatula, gently fold in beaten egg whites until blended.

3. In 8-inch skillet, heat oil over medium-low heat until very hot but not smoking. Add batter and gently spread to make even layer. Cook until underside is golden, about 4 minutes. Flip and cook until second side is golden, 2 to 3 minutes.

4. Slide pancake onto serving plate and sprinkle evenly with sugar. Cut into wedges and serve.

Per serving: 140 cal., 7G protein, 6G total fat (1G sat.fat), 12G carb, 213mg cholesterol, 330 mg sodium, 0 fiber.

For the puffiest pancakde, separate eggs when cold but bring egg whites to room temperature before beating.

09-22-2000, 09:47 PM
We have a restaurant locally that serves a fantastic "Pollo" salad bowl. I decided to try and duplicate it at home and it has become one of my favorite quick/low pointmeals

First I fill a large bowl with
shredded romaine/cabbage (3 to 4 cups depending on how hungry you are)
then I top it with 1/2 cup cooked rice
then 1/2 cup heated canned beans (S&W has some fabulous new tex-mex flavored beans)
then some salsa 1/2 cup or so(I use homemade but you could use whatever)
cheese (I have found tho that since you can't really taste the cheese I don't waste the points)
crushed baked tortilla chips (really adds crunch)
sour cream


09-23-2000, 07:56 AM
From Cooking Light Sept 2000 issue:

1 pound small okra pods
1 1/2 tbsp white vinegar
2 tsp olive oil
1 1/2 cups chopped onion
1 cup chopped tomato
dash sugar
dash black pepper
1/4 cup chopped fresh parsley

1. Combine okra, vinegar, and 1/8 tsp salt in a bowl. Let stand 1 hour, stirring occassionally.
2. Heat oil in skillet over medium-high heat. Add onion and saute 7 minutes or until tender. Stir in 1/8 tsp salt, tomato, sugar and pepper. Reduce heat and simmer 15 minutes. Add okra and cook for 40 minutes more, or until tender. Stir in parsley.
Yield: 8 x 3/4cup servings, 50 cal/1.3fat/1.5fibre per serving.

I did the frying with olive-oil flavoured Pam only (and a little water). Which would make it a 0-point item! Also, i didn't have any parsley. It was fine without. Also, i didn't cook it quite as long as it suggested... 30 minutes tops, after adding the okra. It was fine. Letting the okra sit with the vinegar and salt on it is supposed to help reduce the "slime" factor. It did seem to work.

[This message has been edited by Incredible (edited 09-22-2000).]

10-28-2000, 12:55 PM
Mediterranean Lentils and Rice

2 tsp oil
1 onion, minced
2 tsp cumin
1 tsp cinnamon
1/2 tsp cayenne
1 tsp salt
3/4 c dry lentils (brown or green)
2 c broth or water
1 14-oz can crushed or diced tomatos (or 2c chopped fresh also works)
1/3 c dried currants (or raisins - who has currents just lying around??)
2 c water
feta or parmesan (optional - but feta really is good on top mmmmm)
cooked rice

If you haven't already got cooked rice on hand, put it on now.

Saute onions and spices for 10 minutes or until onions are soft. Add lentils and broth, bring to boil, cover, reduce heat and simmer for 30 minutes. Add tomatos and currants, cook 10 minutes more, or until lentils are tender. Serve lentils over rice,
topped with cheese if desired.

I just love this stuff... the recipe is easy, and the result is a sweet/savory combination, very filling, and leftovers work well in a "wrap", slightly heated or cold. The recipe came from a book called "Vegetarian Express Lane", don't know the author, you can get it at Chapters. The original recipe called for 2 Tablespoons oil... uh, yeahhhh right. Not necessary, not at all. I've also made it with canned lentils, by cutting the water down to 1/2 cup (adding more if needed to reach desired consistancy).. i add the raisins along with the onions and make sure the onions are really soft.. then add the lentils/tomatos and cook 10 minutes... saves half an hour and is mushier than the made-with-dry version, but still acceptable.


10-29-2000, 07:36 AM
Glazed Acorn Squash

Prep time 10 min, Bake time 60 min
4 servings

2 acorn squash, 1-1 1/2 lb each
4 T maple flavored syrup
4 T marg. (for fewer points, spray with Pam)

(opt. 4 T heavy whipping cream in place of marg.)

1. Heat oven to 350 degrees
2. Cut each squash lengthwise in half, remove seeds and fiber.
3. Place squash cut sides up, in ungreased pan.
4. Spoon 1 T syrup, marg., (or whipping cream) into squash, or spray with Pam and add syrup.
5. Bake uncovered for about 60 minutes or until tender

Need help with points. :)

Claories 130, Fat 1, Fiber 5 ( w.cream) 3 points??

Calories 160, Fat 6, Fiber 5 (with whipping cream, no marg.) 2 points??

11-23-2005, 02:13 PM
I made this last night and was very good.

Boiled cauliflower until soft. Drained, added 1 tsp margarine, splash of milk, pepper and some cheddar cheese & mashed together. Sprinkled some parmasean cheese on top & served. Next time I am leaving out the milk.

11-23-2005, 08:13 PM
I enjoy cauliflower cooked this way too. It doesn't taste quite like mashed potatoes, but has a similar texture. A tip - cook the cauliflower in the microwave with very little water (a few tablespoons) as otherwise it's hard to drain all the water off and it can be a bit soggy. Also, go easy on adding milk as cauliflower won't absorb liquid like potatoes do because they are not starchy. Frozen cauliflower works well.

11-23-2005, 08:53 PM
Its not creamy like potatoes but its good !!

Get a head of cauliflower boil it until its very very very soft
Then in the colandar, smash it to drain any water
Put it in a mixer
Add butter & salt, pepper
You can add in some milk but i wouldn't b/c it makes it runny.

You can bake it & put cheese on top if you like.

Its very easy and tasty.

11-24-2005, 12:09 PM
I make my vegan "mashed cauliflower" like this:

Make a "roux" out of 1 T. Earth Balance (healthier margarine) and 2 T. rice flour. Add a few pinches each of nutmeg and pepper. Add 1 cup plain, unsweetened soy yogurt (I like Wildwood), 2 T. vegan parmesean and then add 1 head steamed cauliflower. Add a splash of umeboshi vinegar or lemon juice and a few pinches of sea salt. Mash together and eat ;)

11-25-2005, 04:09 AM
I make my vegan "mashed cauliflower" like this:

Make a "roux" out of 1 T. Earth Balance (healthier margarine) and 2 T. rice flour. Add a few pinches each of nutmeg and pepper. Add 1 cup plain, unsweetened soy yogurt (I like Wildwood), 2 T. vegan parmesean and then add 1 head steamed cauliflower. Add a splash of umeboshi vinegar or lemon juice and a few pinches of sea salt. Mash together and eat ;)

ooooh--that sounds delicious. I'll have to try that. Thanks for posting it!:)

titanium princess
12-24-2005, 09:12 AM

I had a recipe I clipped from one of the WW newspapers in early 2005.

It was for Brussel Sprouts (everyone's fav right?) with Cashews. It was a GREAT TASTING recipe! I can't find it though!

I think it had balsamic vinegar and or maple syrup in it (very little) - if anyone has this recipe can you please post it or email it to me?


titanium princess
12-24-2005, 09:19 AM
Jeez - what a dolt I can be!

I managed to find it right after I posted my call for help - it was in USA Weekend magazine from the newspaper.

Here it is in case anyone is interested in trying it -

Sweet & Sour Brussels Sprouts
1 pound fresh Brussels sprouts, trimmed and cut in half
2 Tbs. extra-virgin olive oil
2 Tbs. maple syrup
2 Tbs. balsamic vinegar
1 tsp. Dijon mustard
1/2 cup cashew pieces, toasted in a 350-degree oven until golden
Salt and pepper, to taste
In a medium saucepan, cook Brussels sprouts in 2/3 cup boiling water until crisp-tender, about 8 minutes. Drain. In a medium bowl, combine oil, syrup, vinegar, mustard. Add Brussels sprouts, cashews, salt, pepper; toss.
Serves 4.
Per serving: 225 calories, 6g protein, 15g fat (3g saturated), 21g carbohydrates, 0g cholesterol, 7g fiber, 159mg sodium.

05-07-2006, 10:25 PM
Core Risotto

**If you count points this comes up as 4 points for a cup. And it's a hearty 4 points too. You can substitute white medium grain rice and only cook it for 6 minutes in the pressure cooker. Still only 4 points per cup according to my calcs.

3 cups Brown Rice
6.5 cups Vegetable Broth
3 cloves Minced Fresh Garlic
1 tbsp. olive oil

1 can black beans, drained
1 10 oz. pkg. frozen broccoli, cooked & drained

In your pressure cooker, saute the garlic til tender in the olive oil on medium heat. Mix in the rice and stir until nice and shiny. Add 1/2 cup of the broth and stir for two minutes. Add remaining broth and seal up the pressure cooker. Turn the heat up to high. When the pressure is reached (mine is a wobble-top) reduce the heat to medium and then cook, maintaining the pressure, for 30 minutes. Release the pressure and stir in your mix-ins.

This makes a big batch. The basic formula is 1 part rice to 2 parts broth to 1 clove garlic. And then an extra half cup broth for the initial stir-in.

Your pressure cooker may work totally differently than mine. Follow your directions, but basically cook this under pressure for 30 minutes.

If you have don’t have any oil left for the day, you can skip the oil and saute the garlic in spray. But I find the olive oil is a valuable add-in, with the taste of garlic being sauteed in olive oil being so nummy!

The mix-ins can be anything core. I saw a mushroom-pea one on TV the other day. And I’ve been meaning to try a white-bean and asparagus version. We’re vegetarians so I almost always add the beans to make this a complete meal. It’s also delicious plain.

07-17-2006, 03:44 PM

1 bunch fresh spinach, torn, washed & dried
1/2 medium head red cabbage, shredded
2 large carrots, sliced
1 red bell pepper, chopped
3 tablespoons balsamic vinaigrette salad dressing
1-oz. pumpkin seeds (optional)


In a large bowl, combine the spinach, cabbage, carrots and bell pepper.
Add enough salad dressing to coat.

Toss, and sprinkle with pumpkin seeds and salt and pepper if desired.

Makes 4 to 6 servings

Nutritional info: 92 Calories 1.7g Total Fat; 5.1g Fiber
WW Points: 1