Saturday, January 29, 2011

[MC-AllEthnic-Recipes] Kale Almond Pesto - 8g Carbohydrate; 2g Dietary Fiber

 


* Exported from MasterCook *

Kale Almond Pesto - Vegan

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 ounces fresh kale -- 1 bunch kale, steamed to bright green
1/3 cup toasted almonds
3 cloves roasted garlic
1/2 teaspoon celtic sea salt
2 tablespoons lemon juice
1 tablespoon olive oil
1 pinch red pepper flakes

Place kale in food processor and pulse until chopped.
Add almonds and garlic, pulse again to incorporate.
Pulse in salt, lemon juice, oil and pepper flakes.
Continue pulsing until pesto reaches desired consistency (I like mine fairly smooth).
Serve over Sesame Crackers.

Makes 1 generous cup, Serves 4 one-quarter cup servings
Total time: 10-15 minutes
Active time: 5-10 minutes

AuthorNote: Mid July and pestomania is in the air. I've been working on a variety of pestos night and day for the last week. Today's version is Kale Almond Pesto.

Source:
"elanaspantry posted to CHOW"
S(Formatted by Chupa Babi):
"Jan 2011"
Yield:
"1 cup"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 126 Calories; 10g Fat (63.8% calories from fat); 4g Protein; 8g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 255mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 2 Fat.

Nutr. Assoc. : 773 0 3505 0 0 0 0

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[MC-AllEthnic-Recipes] Hot Pepper And Onion Paste - Asian ; 3g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Hot Pepper And Onion Paste - Asian

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs LowFat (Less than 5%)

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 medium onion -- sweet
1 small hot red chile pepper -- fresh
Salt -- to taste

Grind or blend all the ingredients together into a paste.

Makes 1/4 cup (4 one-tablespoon servings)

Cuisine:
"Asian"
Source:
"LebaneseFoods @ ifood_tv"
S(Formatted by Chupa Babi):
"Jan 2011"
Yield:
"1/4 cup"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 15 Calories; trace Fat (3.5% calories from fat); 1g Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 2mg Sodium. Exchanges: 1/2 Vegetable.

Nutr. Assoc. : 0 0 0

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[MC-AllEthnic-Recipes] Egyptian Sesame Seed Sauce - Tehina - 7g Carbohydrate; 2g Dietary Fiber

 


* Exported from MasterCook *

Egyptian Sesame Seed Sauce - Tehina

Recipe By :Memories of a Lost Egypt: Reminiscences and Recipes by Colette Rossant
Serving Size : 6 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup sesame paste -- (tahini)
1 cup water
2 lemons -- juice only
4 garlic cloves -- chopped
1 teaspoon ground cumin
Salt -- to taste

Place sesame paste in the bowl of a food processor with water, lemon juice, garlic cloves, and cumin. Pulse to combine, then process until the mixture has the consistency of thick cream. Transfer to a bowl and add salt to taste.

Tehina will keep for at least a week, tightly covered in the refrigerator.

Makes 1 1/2 cups (6 one-quarter cup servings)

Cuisine:
"Egyptian"
Source:
"Epicurious, September 1999"
S(Formatted by Chupa Babi):
"Jan 2011"
Yield:
"1 1/2 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 127 Calories; 11g Fat (69.2% calories from fat); 4g Protein; 7g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 26mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 2 Fat.

Nutr. Assoc. : 5243 0 0 0 0 0

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[MC-AllEthnic-Recipes] Egyptian Almond Spice Mix - Almond Dukkah ; 2g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Egyptian Almond Spice Mix - Almond Dukkah

Recipe By :
Serving Size : 25 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup coriander seeds
1/4 cup sesame seeds
1 tablespoon black peppercorns
1 teaspoon fennel seeds
1/2 cup prepared dry-roasted almonds
2 tablespoons ground cumin
1 teaspoon fresh thyme
2 teaspoons kosher salt -- or sea salt
To Serve: -- Pita bread or hearty crusty dipping bread, and Olive oil

Heat a heavy skillet over medium-low heat. Stirring frequently, toast coriander seeds, sesame seeds, peppercorns and fennel seeds until slightly brown and fragrant, about 5 minutes. Cool and transfer to food processor. Add almonds, cumin, thyme and salt. Grind until crumbly; do not allow mixture to become a paste. Serve Dukkah in a bowl or plate, along with a bowl or plate of olive oil and bread. Dip bread first in olive oil and then in Almond Dukkah so it adheres to the olive oil; serve as an appetizer or hearty and nutritious snack.

Serves 25

A cornucopia of natural goodness, this almond dukkah integrates various seeds with spices, herbs and almonds to create a deliciously hearty appetizer or snack.

Cuisine:
"Egyptian"
Source:
"Almond Board of California"
S(Formatted by Chupa Babi):
"Jan 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 31 Calories; 2g Fat (63.4% calories from fat); 1g Protein; 2g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 152mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 3189 0 0 0 0

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Friday, January 28, 2011

[MC-AllEthnic-Recipes] Sicilian-Style Pasta with Sardines

 


* Exported from MasterCook *

Sicilian-Style Pasta with Sardines

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 large fennel bulb -- (sometimes called anise; 1 1/4 lb), any fronds chopped and stalks trimmed flush with bulb and discarded
1/8 teaspoon crumbled saffron threads
1/2 cup raisins
1/2 cup dry white wine
1 medium onion -- finely chopped
1 tablespoon fennel seeds -- crushed
1/2 cup extra-virgin olive oil
2 cans sardines in oil -- drained (3 3/4- to 4 3/8-ounce)
1 pound perciatelli -- or spaghetti
1/2 cup pine nuts -- toasted
1/3 cup dry bread crumbs -- toasted and tossed with 2 tablespoons extra-virgin olive oil and salt to taste

Finely chop fennel bulb. Combine saffron, raisins, and wine in a bowl.

Cook onion, fennel bulb, and seeds in oil with salt to taste in a 12-inch heavy skillet over moderate heat, stirring, until fennel is tender, about 15 minutes.

Add wine mixture and half of sardines, breaking sardines up with a fork, and simmer 1 minute.

While sauce is cooking, cook pasta in a 6- to 8-quart pot of boiling salted water until al dente, then drain in a colander.

Toss hot pasta in a bowl with fennel sauce, remaining sardines, fennel fronds, pine nuts, and salt and pepper to taste. Add bread crumbs and toss again.

yield: Makes 4 main-course servings
active time: 30 minutes
total time: 45 minutes

ReviewerNotes: Cut the oil down 2 T. when cooking onions/fennel , or they won't caramelize. Add the rest of the oil with the wine.

Substitute Panko for the breadcrumbs, or use dry homemade, without tossing them with oil.

Dissolve the saffron in 1 T. hot water and tomato paste, so it flavors the whole dish.

Variation: cook chopped fresh tomatoes with the onion and fennel, skip the wine/saffron/raisin mix, and added parsley, red pepper flakes and garlic.

Cuisine:
"Italian"
Source:
"Gourmet, March 2002"
S(Formatted by Chupa Babi):
"Jan 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 913 Calories; 39g Fat (38.8% calories from fat); 23g Protein; 116g Carbohydrate; 7g Dietary Fiber; 9mg Cholesterol; 153mg Sodium. Exchanges: 6 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 Fruit; 7 Fat.

Nutr. Assoc. : 0 4809 0 0 0 0 0 1334 0 0 0

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[MC-AllEthnic-Recipes] Whole Grain Irish Soda Bread - 2 pts ; 26g Carbohydrate; 3g Dietary Fiber

 


* Exported from MasterCook *

Whole Grain Irish Soda Bread - 2 pts

Recipe By :
Serving Size : 16 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 20%)

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/3 cup golden raisins
1/3 cup dried currants
2 tablespoons apple juice -- or sherry
2 tablespoons butter
2 1/2 cups whole grain flour
1/4 cup oat flour -- plus 1 1/2 tablespoons
2 teaspoons baking powder
1 teaspoon baking soda
2 teaspoons caraway seeds -- (optional)
1/3 teaspoon salt
1 1/3 cups buttermilk
1 egg
1 egg white
1/4 cup packed brown sugar

Preheat the oven to 375F. Coat a 9-inch springform pan or a 9x1-inch cake pan with cooking spray. Combine the raisins, currants, apple juice or sherry, and butter in a microwaveable dish.
Cover loosely with plastic wrap and microwave on high power for 1 minute. Stir an set aside to cool.

In a large bowl, toss together the whole grain flour, 3/4 cup oat flour, baking powder, baking soda, caraway seeds (if using), and salt. In a medium bowl, whisk together the buttermilk, egg, egg white and sugar until blended. Stir the raisin mixture into the egg mixture and then stir into the flour mixture just until well combined. Do not overmix.

Pour into the prepared pan and spread to mound slightly in the center. Sprinkle the remaining 1 1/2 tablespoons oat flour over the top. Slash a large X on the top of the bread using a sharp, flour-dipped knife.

Bake for 40 minutes, or until golden brown and a wooden pick inserted in the center comes out clean. Transfer to a rack to cool for at least 15 minutes. Cut into 16 wedges and serve warm or at room temperature.

Makes 16 servings
Prep Time: 15 mins
Cook Time: 40 mins

AuthorNote: using high-protein flours such as whole wheat and oat will make baked goods sturdy and dense. This bread is sweet and delicious.

Description:
"2 pts NOT PointsPlus"
Cuisine:
"Irish"
Source:
"Sugar Solution Cookbook by the editors of Prevention magazine with Ann Fittante, 2006"
S(Formatted by Chupa Babi):
"Jan 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 134 Calories; 2g Fat (15.0% calories from fat); 4g Protein; 26g Carbohydrate; 3g Dietary Fiber; 5mg Cholesterol; 227mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.

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

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[MC-AllEthnic-Recipes] Roasted Red Pepper Hummus with Cilantro - 4 pts ; 32g Carbohydrate; 7g Dietary Fiber

 


* Exported from MasterCook *

Roasted Red Pepper Hummus with Cilantro - 4 pts

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs LowFat (Less than 25%)
Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 red bell peppers
4 large garlic cloves -- unpeeled
15 1/2 ounces chickpeas, canned -- (1 can) rinsed and drained
2 tablespoons tahini -- sesame seed paste
2 tablespoons lemon juice
1 tablespoon mild cayenne pepper sauce
1/4 cup chopped fresh cilantro
For dipping: -- assorted vegetable sticks

Preheat the broiler. Place the peppers on a foil-lined baking sheet. Wrap the garlic in foil and place on the sheet. Broil the peppers 6-inch from the heat for 15 to 20 minutes, turning until charred on all sides. Broil the garlic for 15 minutes. Place the peppers in a sealed bag and let stand for 10 minutes.

Meanwhile, when it's cool enough to handle, peel the garlic and finely chop in a food processor. When the peppers are cool enough to handle, peel, core, and seed them. (You should have 1 cup of roasted peppers.) Add the peppers, chickpeas, tahini, lemon juice, and pepper sauce to the processor and blend until smooth. Add the cilantro and process just until combined. For best flavor, store refrigerated for at least 4 hours or up to 3 days. Serve with vegetable sticks or use as a spread for wraps or sandwiches.

Makes 4 servings (2 cups)
Prep time: 20 mins
Cook time: 15 mins
Stand time: 10 mins

AuthorNote: chickpeas are the main attraction in this Middle Eastern spread. Just 1/2 cup of this tasty snack delivers 7 grams of fiber.

Description:
"4 pts NOT PointsPlus"
Cuisine:
"MidEastern"
Source:
"Sugar Solution Cookbook by the editors of Prevention magazine with Ann Fittante, 2006"
S(Formatted by Chupa Babi):
"Jan 2011"
Yield:
"2 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 198 Calories; 5g Fat (23.6% calories from fat); 7g Protein; 32g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 432mg Sodium. Exchanges: 2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 3726 0 0

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[MC-AllEthnic-Recipes] Onion and Roasted Garlic Soup - Mediterranean, 5 pts

 


* Exported from MasterCook *

Onion and Roasted Garlic Soup - 5 pts

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
Roasted Garlic Paste:
1 large garlic bulb -- (large head of garlic)
Soup:
2 tablespoons olive oil
6 cups sliced onions
1/4 teaspoon salt
1 bay leaf
1/4 teaspoon dried thyme -- crumbled
1/4 teaspoon dried rosemary -- crumbled
1/4 teaspoon freshly ground black pepper
3 cups fat-free "beef" broth -- vegetarian beef-flavored broth or mushroom
1 cup water
1/4 cup dry sherry -- (optional)
4 slices crusty whole grain bread -- toasted (cut ot fit the shape of your bowl)
1/4 cup shredded low-fat Jarlsberg cheese
3 tablespoons freshly grated Parmesan cheese

To make the roasted garlic paste:
Preheat the oven to 400F. Cut a thin slice from the top of the garlic to expose the cloves. Place the head cut side up on a large piece of foil. Seal the top and sides of the foil tightly. Place in the oven and roast for 45 to 60 minutes, or until the cloves are very soft and lightly browned. Remove and set aside until cool enough to handle. Squeeze the cloves into a medium bowl. With the back of a large metal spoon, mash the garlic to a smooth paste. Set aside.

To make the soup:
Heat the oil in a heavy large saucepan or Dutch oven over medium-low heat. Add 4 cups of the onions and sprinkle with the salt. Cook, stirring often, for 20-25 minutes, or until the onions are very tender and lightly browned. Stir in the bay leaf, thyme, rosemary, pepper, and the remaining 2 cups onions. Cook, stirring often, 6 minutes longer, or just until the onions have softened slightly.

Add the broth, and water, and sherry if using. Increase the heat, cover, and bring to a boil. Lower the heat and let simmer, covered, for 20 minutes. Stir in the roasted garlic paste, cover, and let simmer for 10 minutes longer. Remove from the heat. Discard the bay leaf.

Preheat the broiler. Place 4 broilerproof onion soup crocks on a jelly-roll pan. Ladle the soup evenly into the bowls and place a slice of toast on top of each. Sprinkle evenly with the Jarlsberg and Parmesan. Broil 6-inches from the heat source for 2 minutes, or until the cheese is melted and bubbly. Serve at once.

Note: Start the roasted garlic before you begin slicing and cooking the onions. You could also roast it a day before and keep it tightly wrapped in a small bowl in the refrigerator.

Makes 4 main dish servings (1 1/4 cups servings each)
Prep time: 15 mins
Cook time: 1 hour 40 mins

Per serving: Cals 269 (30% fat); Fat 9g; Carbs 36g; Fiber 6g; Protein 13g; Cholest 5mg; Sodium 490mg

AuthorNote: roasted garlic lends a mellow, nutty flavor to this traditional soup. Topped with melted cheese, its the perfect dish for a cozy winter evening.

Description:
"5 pts NOT PointsPlus"
Cuisine:
"French"
Source:
"Sugar Solution Cookbook by the editors of Prevention magazine with Ann Fittante, 2006"
S(Formatted by Chupa Babi):
"Jan 2011"
Yield:
"5 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 304 Calories; 10g Fat (29.0% calories from fat); 18g Protein; 40g Carbohydrate; 6g Dietary Fiber; 4mg Cholesterol; 857mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 1/2 Lean Meat; 3 1/2 Vegetable; 2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 20109 0 0 26155 26495 0

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[MC-AllEthnic-Recipes] Emeril Lagasse's Tuscan Kale and White Bean Ragout

 


* Exported from MasterCook *

Emeril Lagasse's Tuscan Kale and White Bean Ragout

Recipe By :Emeril Lagasse, from Farm to Fork: Cooking Local, Cooking Fresh, HarperStudio Publisher, New York, 2010
Serving Size : 5 Preparation Time :0:00
Categories : LowFat (Less than 20%) Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons olive oil
1 bay leaf
2 cloves garlic -- smashed and roughly chopped
1/4 teaspoon crushed red pepper
1 small red onion -- sliced
1 1/2 pounds Tuscan kale -- rinsed, patted dry, and cut crosswise into 1-inch wide slices
3/4 teaspoon kosher salt -- plus more if needed
1/4 teaspoon freshly ground black pepper -- plus more if needed
3 1/2 cups cooked white beans -- or 2 (15-oz) cans cannellini beans or white beans, drained and rinsed
1 cup canned diced tomatoes -- with their juices
1/2 cup vegetable stock -- or canned low-sodium vegetable broth
To drizzle: -- extra-virgin olive oil

Heat the olive oil in a large sauté pan over medium-high heat. When it is hot, add the bay leaf, garlic, crushed red pepper and red onion. Cook until the onion begins to wilt and the garlic begins to turn golden around the edges, 3 to 4 minutes. Add the kale, salt and pepper, and cook for another 2 minutes. Then add the white beans, tomatoes and stock. Cover and cook until the kale is wilted and cooked through, about 15 minutes. Taste and adjust the seasoning if necessary.

Transfer the ragout to a serving dish, and drizzle it with extra virgin olive oil to taste. Serve hot.

Serves 4 to 6

Cuisine:
"Italian"
Source:
"Dr. Oz Show"
S(Formatted by Chupa Babi):
"Jan 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 333 Calories; 7g Fat (18.4% calories from fat); 19g Protein; 53g Carbohydrate; 12g Dietary Fiber; trace Cholesterol; 676mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 3 1/2 Vegetable; 1 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 773 0 0 0 0 0 0

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[MC-AllEthnic-Recipes] Egyptian Salsa - 3g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Egyptian Salsa

Recipe By :
Serving Size : 7 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup crumbled feta Cheese -- (4 ounces)
2 tablespoons fresh lemon juice
1/4 teaspoon freshly ground black pepper
1 1/2 cups cubed seeded peeled cucumber
1 cup finely chopped red onion
3 tablespoons chopped fresh mint
3 tablespoons chopped fresh dill -- or 1 teaspoon dill weed
To garnish: lemon slices & fresh parsley for garnish

Combine feta Cheese, lemon juice, pepper and partially smash together with a fork.

Stir in cucumber, Onion, mint and dill.

Serve with pita chips and garnish with parsley and lemon slices.

Makes 3 1/2 cups (7 one-half cup servings)

Cuisine:
"Egyptian"
Source:
"Wikizap"
S(Formatted by Chupa Babi):
"June 2011"
Yield:
"3 1/2 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 68 Calories; 5g Fat (60.1% calories from fat); 3g Protein; 3g Carbohydrate; 1g Dietary Fiber; 19mg Cholesterol; 241mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat.

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

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[MC-AllEthnic-Recipes] Blond Soffrito Base - 14g Carbohydrate; 4g Dietary Fiber

 


* Exported from MasterCook *

Blond Soffrito Base

Recipe By :"Salt to Taste" by Chef Marco Canora
Serving Size : 4 Preparation Time :0:00
Categories : Condiment LowerCarbs

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
5 ribs celery -- coarsely chopped
3 carrots -- coarsely chopped
2 cups minced onion
1/2 cup extra-virgin olive oil -- plus 2 tablespoons

Place celery in the bowl of a food processor; process until minced (you should have about 1 cup). Repeat process with carrots (you should have about 1 cup).

Heat oil in a large saucepan over medium-high heat. Add celery, carrot, and onion; cook, stirring occasionally, until mixture is no longer steaming and vegetables are caramelized, about 1 hour. Use immediately or let cool and store in an airtight container, refrigerated, up to 1 week.

Makes about 4 cups.

Cuisine:
"LatinAmerican/Hispanic"
Source:
"Martha Stewart Living, May 2010"
S(Formatted by Chupa Babi):
"Jan 2011"
Yield:
"4 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 300 Calories; 27g Fat (79.3% calories from fat); 2g Protein; 14g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 65mg Sodium. Exchanges: 2 1/2 Vegetable; 5 1/2 Fat.

Nutr. Assoc. : 0 0 0 0

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