Thursday, March 31, 2011

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Sunday, March 27, 2011

[MC-AllEthnic-Recipes] Vegetable Satay - Indonesian ; 6g Carbohydrate; 3g Dietary Fiber

 


* Exported from MasterCook *

Vegetable Satay - Indonesian

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
24 broccoli florets -- (about 10 ounces)
24 cauliflower florets -- (about 10 ounces)
1 tablespoon reduced-sodium soy sauce
1 tablespoon rice vinegar
1 tablespoon toasted sesame oil
1 tablespoon minced fresh ginger -- or ginger juice (see Note)
1 tablespoon smooth natural peanut butter
1 clove garlic -- minced
1 teaspoon hot Madras curry powder
1/4 teaspoon salt

Bring a large saucepan of water to a boil over high heat. Add broccoli and
cauliflower; cook until tender-crisp, about 3 minutes. Drain; rinse under
cool water.
Whisk soy sauce, vinegar, oil, ginger (or ginger juice), peanut butter,
garlic, curry and salt in a large bowl until smooth. Add the florets;
gently toss to coat. Let marinate at room temperature for at least 2 hours
or cover and refrigerate for up to 1 day.
To serve, thread 2 broccoli and 2 cauliflower florets onto each skewer.
(Reserve marinade.) Arrange the skewers on a platter in a single layer and
drizzle with the marinade.

1 dozen skewers (Serves 6 with two skewers each)
Active Time: 30 minutes
Total Time: 2 1/2 hours (including marinating time)

Per skewer : 33 Calories (54% fat); 2 g Fat; 0 g Sat; 1 g Mono; 0 mg
Cholesterol; 3 g Carbohydrates; 2 g Protein; 1 g Fiber; 112 mg Sodium; 156
mg Potassium
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 1 fat
Nutrition Note: (for 2 skewers)

Tips & Notes
Make Ahead Tip: Prepare through Step 2, cover and refrigerate for up to 1
day. | Equipment: 12 skewers
Note: We use bottled ginger juice (pressed gingerroot) to add the taste of
fresh ginger without the work of mincing or grating. Use it to flavor
drinks, stir-fries, marinades or anywhere you'd use fresh ginger. Find it
in specialty stores or online at gingerpeople.com.

AuthorNote: Although usually made with strips of chicken or beef, this
Indonesian-style satay can be made with fresh broccoli and cauliflower
florets. Hot Madras curry has a bit of a kick; use regular curry powder if
you just want the flavor of curry but not the heat. To save time, look for
broccoli and cauliflower already cut into florets in the produce section
or at the salad bar of your supermarket.

Cuisine:
"Asian"
Source:
"EatingWell, November/December 2007"
S(Formatted by Chupa Babi):
"March 2011"
Yield:
"12 skewers"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 66 Calories; 4g Fat (47.8% calories
from fat); 3g Protein; 6g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol;
229mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 1/2
Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 492 0

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[MC-AllEthnic-Recipes] Orzo and Roasted Beet Salad - Mediterranean

 


* Exported from MasterCook *

Orzo and Roasted Beet Salad - Mediterranean

Recipe By :Arizona Republic
Serving Size : 4 Preparation Time :0:00
Categories : Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 small beets -- with greens attached, (to medium-size)
8 ounces orzo
2 tablespoons olive oil -- divided use
1/2 medium red onion -- chopped
1 garlic clove
1/4 cup crumbled feta cheese
2 tablespoons sliced almonds

Heat oven to 400F degrees.

Seperate beets from greens and wash both.

Remove leafy greens from stems; discard stems.

Place beets on sheets of heavy-duty aluminum foil and wrap into packets.
Roast 1 hour.

Cook orzo according to package directions. Drain and toss with 1
tablespoon oil.

Remove beets from oven. Let cool before opening. Peel beets and cut into
quarters; add to the orzo.

Heat the remaining oil in a skillet over medium heat. Cook onion and
garlic until tender. Add beet greens and cook until wilted. Stir into
orzo. Plate and top with feta and almonds.

Makes 4 servings.

ChupaNote: use whole wheat orzo for more bite. I save the beet stalks to
add to coleslaw. Use the blanced slivered almonds. Add minced Kalamata
olives and capers and a sprinkling of red pepper flakes.,

Cuisine:
"Mediterranean"
Source:
"Detroit Free Press, March 27, 2011"
S(Formatted by Chupa Babi):
"March 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 348 Calories; 12g Fat (31.3%
calories from fat); 10g Protein; 49g Carbohydrate; 3g Dietary Fiber; 8mg
Cholesterol; 142mg Sodium. Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1
Vegetable; 2 1/2 Fat.

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

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[MC-AllEthnic-Recipes] Indian-Spiced Eggplant & Cauliflower Stew - 33g Carbohydrate; 10g Dietary Fiber

 


* Exported from MasterCook *

Indian-Spiced Eggplant & Cauliflower Stew

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 30%) Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons curry powder -- preferably hot Madras (see Note)
1 teaspoon garam masala -- (see Tip)
1 teaspoon mustard seeds
2 tablespoons canola oil
1 large onion -- sliced
2 cloves garlic -- minced
1 teaspoon finely grated fresh ginger
3/4 teaspoon salt
1 pound eggplant -- cut into 1-inch chunks (about 1 eggplant)
3 cups cauliflower florets
1 can diced tomatoes -- (15 ounce)
1 can chickpeas -- (15 ounce) rinsed
1/2 cup water
1/2 cup nonfat plain yogurt -- (optional)

Heat a Dutch oven over medium heat. Add curry powder, garam masala and
mustard seeds and toast, stirring, until the spices begin to darken, about
1 minute. Transfer to a small bowl.
Add oil, onion, garlic, ginger and salt to the pot and cook, stirring,
until softened, 3 to 4 minutes. Stir in eggplant, cauliflower, tomatoes,
chickpeas, water and the reserved spices. Bring to a simmer. Cover, reduce
heat and cook, stirring occasionally, until the vegetables are tender, 15
to 20 minutes. Top each serving with a dollop of yogurt, if desired.

6 servings, about 1 1/3 cups each
Active Time: 25 minutes
Total Time: 40 minutes

Per serving : 198 Calories (27% fat); 6 g Fat; 1 g Sat; 3 g Mono; 0 mg
Cholesterol; 31 g Carbohydrates; 6 g Protein; 8 g Fiber; 605 mg Sodium;
358 mg Potassium
1 1/2 Carbohydrate Serving
Exchanges: 1 starch, 2 vegetable, 1 very lean meat, 1 fat

Note: Hot Madras curry powder, located in the spice aisle of most
supermarkets, adds a pleasant level of heat. Substitute regular curry
powder for a milder flavor.
Tip: Garam masala is a flavorful, fragrant blend of dry-roasted ground
spices. It's in the spice section of most supermarkets and specialty
stores.

Eggplant, cauliflower, chickpeas and tomatoes are the basis for this rich
Indian-spiced curry. Make it a meal: Serve with brown basmati rice or
whole-wheat couscous.

Cuisine:
"Indian"
Source:
"EatingWell, September/October 2007, EatingWell for a Healthy Heart
Cookbook (2008)"
S(Formatted by Chupa Babi):
"March 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 228 Calories; 7g Fat (27.8%
calories from fat); 10g Protein; 33g Carbohydrate; 10g Dietary Fiber;
trace Cholesterol; 311mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean
Meat; 2 Vegetable; 0 Non-Fat Milk; 1 Fat.

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

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[MC-AllEthnic-Recipes] Herbes de Provence - French Provincal Herb Mix

 


* Exported from MasterCook *

Herbes de Provence - French Provincal Herb Mix

Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs LowFat (Less than 20%)
Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon thyme
1 tablespoon chervil
1 tablespoon rosemary
1 tablespoon summer savory
1 teaspoon lavender -- [optional]
1 teaspoon tarragon
1 teaspoon marjoram
1/2 teaspoon oregano
1/2 teaspoon mint
2 crushed bay leaves

Use all dried herbs. Mix together all of the ingredients and store in a
tightly sealed container.

Makes about 1/3 cup herb mix (about 5 1/2 one-tablespoon servings)

Herbes de Provence, or Provençal herbs, is a traditional blend of aromatic
herbs that flourish in hills of southern France during the hot summer
months. Used by the handful when fresh, Herbes de Provence is also good
using dried herbs. Bay leaf, thyme, fennel, rosemary, chervil, oregano,
summer savory, tarragon, mint, and marjoram are some of the herbs
typically used. Orange zest is sometimes included as is lavender, though
the lavender is less traditional and was added more for the benefit of
tourists who saw lavender fields as almost emblematic of the Provençe
region. Traditional or not, the addition of lavender is an nice addition
to the blend.

Herbes de Provence is a good addition to any dish from the Mediterranean
region and is especially good mixed with olive oil to coat chicken, fish,
tomatoes or chunks of potato for roasting, adding to a pizza sauce or
sprinkled over game or kabobs before roasting. It's also used for
seasoning salads, sauces and cheeses, as well as soups and stews. Try
rubbing the blend on [Favorites] before roasting... When grilling add a
pinch or two of herbes de Provence to the coals when they are hot.

Herbes de Provence is often sold in traditional terracotta jars which make
both a charming gift and effective storage container.

Cuisine:
"French"
Source:
"The Epicentre Spice Encyclopedia"
S(Formatted by Chupa Babi):
"March 2011"
Yield:
"1/3 cup"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 10 Calories; trace Fat (19.7%
calories from fat); trace Protein; 2g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 2mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0
Vegetable; 0 Fat.

Nutr. Assoc. : 0 0 0 1336 0 0 0 0 0 92

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[MC-AllEthnic-Recipes] Golden Beet Pesto - 7g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Golden Beet Pesto

Recipe By :Adapted from "Pureed Beet Salad" in World Vegetarian by Madhur Jaffrey

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 large golden beet -- (6 ounces)
3 tablespoons walnuts
1 tablespoon cashew
1 slice whole wheat sourdough bread
1 large garlic clove -- or two medium (add another small if you really like garlic)
4 tablespoons extra-virgin olive oil -- (use more if needed to blend)
1 tablespoon red wine vinegar
1/2 teaspoon sea salt

Boil beet until tender, approximately 40 minutes. Peel and coarsely chop.
Allow to cool while you add all other ingredients to food processor or
blender. Add beets and process until smooth.

Serve with bread, crackers, pita, or veggies as you would hummus.

Serves 4

Source:
"Autumn Olive blog"
S(Formatted by Chupa Babi):
"March 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 194 Calories; 18g Fat (80.8%
calories from fat); 3g Protein; 7g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 290mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2
Vegetable; 3 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 2231 0 0 5049 0 0 0 0

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[MC-AllEthnic-Recipes] French Wild Mushroom Sauce - 2g Carbohydrate; trace Dietary Fiber

 


* Exported from MasterCook *

French Wild Mushroom Sauce

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 teaspoon butter -- or margarine
2 medium shallots -- chopped
1 Pinch black pepper -- cracked
1 cup wild mushrooms -- (8 oz) sliced
1 cup domestic mushrooms -- (8 oz) sliced
1 teaspoon fresh sage -- chopped
1/4 cup Marsala wine -- (2 oz)
Salt -- to taste
Pepper -- to taste

Heat pan. Add butter and shallots. Sauté 1 minute then add cracked black
pepper and fresh mushrooms.

Sauté about 5 to 7 minutes at a high heat. Add fresh sage and sauté 30
seconds more.

De-glaze pan with marsala wine. Reduce to a syrup then add demi-glaze.
This demi-glaze will thicken quickly, it has been already reduced.

When the sauce is ready it will be thick enough to coat the back of a
spoon.

Before service, bring the sauce to a boil then swirl in the remaining
butter, salt and pepper to taste.

Yields 1 1/2 cups.

Source:
"The Best Vegetarian Recipes dot com"
S(Formatted by Chupa Babi):
"March 2011"
Yield:
"1 1/2 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 22 Calories; 1g Fat (37.5% calories
from fat); 1g Protein; 2g Carbohydrate; trace Dietary Fiber; 2mg
Cholesterol; 12mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2
Vegetable; 0 Fat.

Nutr. Assoc. : 0 0 0 904321 900231 0 0 0 0

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[MC-AllEthnic-Recipes] Egyptian Cucumber and Feta Salsa - 7g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Egyptian Cucumber and Feta Salsa

Recipe By :
Serving Size : 4 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 and fresh parsley

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 4 one-cup servings

ChupaNote: to turn this into a salad, add 1 cup chopped fresh flat-leaf
parsley, 1 cup chopped fresh arugula, and 1/2 cup chopped fresh mint
(replacing the 3 T.) and 1/4 cup chopped fresh dill (replacing 3 T).

Cuisine:
"Egyptian"
Source:
"Egyptian Recipes by Margaret Radnich"
S(Formatted by Chupa Babi):
"March 2011"
Yield:
"4 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 124 Calories; 8g Fat (57.4%
calories from fat); 6g Protein; 7g Carbohydrate; 1g Dietary Fiber; 33mg
Cholesterol; 422mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 1
Vegetable; 0 Fruit; 1 Fat.

Nutr. Assoc. : 0 0 0 901003 0 0 0 0

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[MC-AllEthnic-Recipes] Egyptian Chili Pepper Hot Sauce - Shatta - 6g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Egyptian Chili Pepper Hot Sauce - Shatta

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 cloves garlic -- minced
2 tablespoons white vinegar
6 ounces tomato paste -- (1 can)
2 teaspoons cumin
red chili pepper -- (if you like it hot!) to taste
1 cup chopped parsley
1 cup chopped fresh coriander -- (cilantro)
2 tablespoon olive oil

In a blender, puree minced garlic, two tablespoon olive oil, vinegar,
tomato paste, remaining 1 teaspoon salt, cumin, parsley, coriander, 1 cup
of water, and chili pepper, if desired. Blend well.

Cook until mixture boils. Lower heat, Simmer until cooked.

Store in a jar in the refrigerator. This condiment will keep for many
months.

Serves 8

ChupaNote: traditionally Egyptians serves this sauce with Koshary; a dish
of macaroni and lentils with caramelized onions. Chili pepper - use fresh
(with or without the seeds) or dried red pepper flakes.

Cuisine:
"Egyptian"
Source:
"All Recipes"
S(Formatted by Chupa Babi):
"March 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 56 Calories; 4g Fat (53.7% calories
from fat); 1g Protein; 6g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol;
175mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 1/2
Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 20056 0

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[MC-AllEthnic-Recipes] Easy Black Beans and Rice - Latin American/Hispanic

 


* Exported from MasterCook *

Easy Black Beans and Rice - Latin American/Hispanic

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : LowFat (Less than 10%) Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup uncooked white rice
1 tablespoon olive oil
1 small onion -- chopped
1/2 green bell pepper -- thinly sliced
1/2 red bell pepper -- thinly sliced (for added flavor you can substitute roasted red bell peppers or some chopped pimentos)
3 cloves minced garlic
2 cans black beans -- (16-ounce) rinsed and drained
2 tablespoons white vinegar
2 dashes Tabasco -- or 1/4 teaspoon cayenne powder, or to taste
1 teaspoon dried oregano -- or 1 heaping Tbsp chopped fresh oregano
Salt and pepper -- to taste
To garnish: -- Lime wedges and cilantro for garnish

Cook rice according to package instructions. White rice usually takes 15
minutes to cook once the water is simmering, and 10 minutes to sit.

Heat oil in a large skillet on medium high. Sauté onions and bell peppers
for 3-4 minutes, until just beginning to soften, then add garlic and sauté
a minute more. Add the black beans, vinegar and Tabasco or cayenne. Bring
to a boil, reduce heat, cover and simmer for 5 minutes.

Stir in rice and oregano. Add salt and pepper to taste.

Serves 6.

Black beans and rice is such a classic combination, especially in
Caribbean or Southern cooking. There are probably dozens of ways to make
it; this one is an easy recipe that cooks up quick and tastes great. Now,
if you are really serious about your beans you'll soak dry black beans
overnight and then cook them for an hour or two first, but then that
wouldn't be quick and easy. So we'll save that approach for another
recipe. This recipe is better for a "the chicken is on the grill, what am
I going to serve it with?" side dish, and uses canned black beans. By the
way, my pal David recommends mixing some chopped up canned green olives,
the ones with pimentos in them, for giving an additional boost to basic
black beans and rice.

VARIATIONS:
Spanish - Pimento olives and a little smoked paprika.
Mexican - chillies & cilantro
Asian - lime juice & sesame oil
Costa Rican Caribbean coast - coconut milk & jalapenos

ChupaNote: needs some heat; on the bland side

Cuisine:
"LatinAmerican/Hispanic"
Source:
"SimplyRecipes dot com"
S(Formatted by Chupa Babi):
"March 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 369 Calories; 3g Fat (8.4% calories
from fat); 17g Protein; 69g Carbohydrate; 11g Dietary Fiber; 0mg
Cholesterol; 7mg Sodium. Exchanges: 4 1/2 Grain(Starch); 1 Lean Meat; 1/2
Vegetable; 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 5547 0 0 0 0 0 0 0 1471 0 0 0

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[MC-AllEthnic-Recipes] CL Greek Black-Eyed Peas and Greens - 5 pts; CARBOHYDRATE 35.3g;FIBER 10.6g

 

NOT PointsPlus
* Exported from MasterCook *

CL Greek Black-Eyed Peas and Greens

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 30%) Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/4 cups dried black-eyed peas -- (about 8 ounces)
2 tablespoons extra-virgin olive oil
2 cups finely chopped onion
1 cup finely chopped celery
4 garlic cloves -- minced
7 cups torn Swiss chard -- (about 8 ounces)
6 cups baby spinach -- (about 6 ounces)
6 cups trimmed arugula -- (about 6 ounces) (I prefer the baby arugula)
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 can petite diced tomatoes -- (14 1/2-ounce) undrained
1 cup crumbled feta cheese -- (4 ounces)

Sort and wash peas. Place peas in a large saucepan; cover with water to 2
inches above peas. Bring to a boil; drain. Return peas to pan; cover with
water to 2 inches above peas. Bring to a boil. Reduce heat to medium; cook
30 minutes or just until tender. Drain.

Heat oil in large Dutch oven over medium heat. Add onion, celery, and
garlic; cook 6 minutes or until tender, stirring occasionally. Stir in the
chard, spinach, arugula, salt, pepper, and tomatoes. Cover and cook 20
minutes or until tender, stirring occasionally. Stir in peas; cover and
cook 15 minutes. Stir in cheese; cook 5 minutes or until cheese melts,
stirring occasionally.

Yield: 6 servings (serving size: 1 cup)

CALORIES 262 (30% from fat); FAT 8.6g (sat 2.8g,mono 4.2g,poly 0.9g); IRON
5mg; CHOLESTEROL 7mg; CALCIUM 218mg; CARBOHYDRATE 35.3g; SODIUM 748mg;
PROTEIN 15.1g; FIBER 10.6g

In Greece in the spring, markets fill with bunches of wild greens labeled
horta - sweet, sour, bitter, and peppery leaves of plants collected from
the rocky hillsides. The author suggests Swiss chard, spinach, and
arugula, but you can use any combination of greens you would like in this
homey dish.

Cuisine:
"Greek"
Source:
"Cooking Light, MARCH 2004"
S(Formatted by Chupa Babi):
"March 2011"
Yield:
"6 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 267 Calories; 11g Fat (25.2%
calories from fat); 20g Protein; 51g Carbohydrate; 26g Dietary Fiber; 22mg
Cholesterol; 1000mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat;
1 1/2 Vegetable; 1 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 905229 0 900048 0 0 0 0

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[MC-AllEthnic-Recipes] Almond & Olive Fougasse - Mediterranean Flatbread; 29g Carbohydrate; 3g Dietary Fiber

 


* Exported from MasterCook *

Almond & Olive Fougasse - Mediterranean Flatbread

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound frozen pizza and Italian bread dough
1 tablespoon extra-virgin olive oil
1 egg white
10 pitted country olives -- (to-12) halved
1/3 cup slivered almonds
1/2 teaspoon dried herbs de Provence
1/2 teaspoon sea salt
To Finish: More extra-virgin olive oil and
sea salt while baking

Rub dough with olive oil; wrap in plastic and let thaw 2 to 4 hours at
room temperature or overnight in refrigerator.

Stretch dough into a 10-inch circle and place on a baking sheet lined with
greased foil.

Mix egg white with 1 teaspoon water and brush mixture over dough.

With a paring knife, cut a few slits throughout dough, using fingers to
stretch slits into circles (so it looks like a pretzel]. Press olives and
almonds into dough. Sprinkle with herbs and sea salt.

Cover with plastic and let rise 1 hour, until bigger but not doubled.
Meanwhile, preheat oven to 400°F.

Brush dough with more egg white mixture, discarding what isn't used. Bake
10 minutes.

Brush with olive oil and sprinkle with sea salt. Reduce heat to 350°F and
bake 20 to 30 minutes more, until golden brown. Let cool, and serve.

Serves 8

Nutritional analysis per serving. Calories 192 (33% fat); Fat 7 g (Sat Fat
1.0 g); Carb 28 g; Fiber 1 g; Cholesterol 0 mg; Sodium 835 mg; Protein 5
g.
Mono Fat 4.3 g; Calcium 25 m; Poly Fat 1.0 g; Magnesium 23 mg; Potassium
215 mg

ChupaNote: forget the holes. Spread dough out as thinly as possible on an
11x7 jelly roll pan, spread with olive oil, sprinkle with sea salt, press
in blanched slivered almonds, kalamata olives, crumbled feta cheese,
sun-dried tomato slivers, and capers. Sprinkle with red pepper flakes.

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

Per Serving (excluding unknown items): 218 Calories; 8g Fat (32.4%
calories from fat); 7g Protein; 29g Carbohydrate; 3g Dietary Fiber; 0mg
Cholesterol; 491mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0
Fruit; 1 Fat.

Nutr. Assoc. : 345 0 0 0 0 3135 0 0 0

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