* 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

* 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

* 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

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

* 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

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).]

* 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.

* 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

* 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 ([email protected]) 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.

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.

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.

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

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

* 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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* 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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