Recipe By :Cooking Light, May, 1998
Serving Size : 6 Preparation Time :0:00
Categories : REG 6 Suzanne C.
Amount Measure Ingredient -- Preparation Method
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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.
Yield:
"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
Recipe By :Eating Well, October, 1992
Serving Size : 10 Preparation Time :0:00
Categories : REG 6 Suzanne C.
Amount Measure Ingredient -- Preparation Method
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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
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
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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
Yield:
"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
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).]
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
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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
Recipe By : BH&G Stir-Fry Recipes
Serving Size : 6 Preparation Time :0:00
Categories : Side Dishes
Amount Measure Ingredient -- Preparation Method
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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
IF YOU OMIT THE PEANUTS AND CHEESE THE FOLLOWING APPLY:
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.
Recipe By : Vegetarian Times, December 1998, page 122
Serving Size : 1 Preparation Time :0:00
Categories : Potatoes Vegetables
Appetizers
Amount Measure Ingredient -- Preparation Method
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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
8 SERVINGS DAIRY-FREE
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.
PER SERVING: 160 CAL.; 3G PROT.; 4G TOTAL FAT (1G SAT. FAT); 300 CARB.; 0
CHOL.; 150MG SOD.; 3G FIBER.
Recipe By : Cooking Light Magazine, December 1999, page 102
Serving Size : 8 Preparation Time :0:00
Categories : Fruits Side Dishes
Vegetables
Amount Measure Ingredient -- Preparation Method
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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
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).
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.
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.
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.
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
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.
