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Old 01-21-2000, 12:02 AM   #31  
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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.

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Old 01-21-2000, 12:30 AM   #32  
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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


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Old 01-21-2000, 06:34 AM   #33  
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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).]
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Old 01-23-2000, 02:54 AM   #34  
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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.


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Old 01-24-2000, 06:12 AM   #35  
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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.
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Old 01-24-2000, 07:25 AM   #36  
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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!
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Old 01-29-2000, 06:05 AM   #37  
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* 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"

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

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

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Old 02-03-2000, 08:09 PM   #38  
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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!

[This message has been edited by judi (edited 02-07-2000).]
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Old 02-05-2000, 02:21 AM   #39  
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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
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Old 02-05-2000, 07:42 AM   #40  
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* 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!

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


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)

_____

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Old 02-08-2000, 06:34 AM   #41  
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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
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Old 02-11-2000, 06:42 PM   #42  
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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

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Old 02-20-2000, 04:49 AM   #43  
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* 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).]
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Old 03-18-2000, 11:40 PM   #44  
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* 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).]
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Old 06-09-2000, 12:26 AM   #45  
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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
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