Wednesday, November 30, 2011

[MC-AllEthnic-Recipes] Turkey Piccadillo - 22g Carbohydrate; 4g Dietary Fiber

 


* Exported from MasterCook *

Turkey Piccadillo

Recipe By :
Serving Size : 7 Preparation Time :0:00
Categories : Fowl/Poultry LowCal (Less than 300 cals)

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup olive oil
1 cup chopped white onion
3 cloves garlic -- finely chopped
5 cups chopped skinless roasted turkey
1 cup pitted green olives -- drained and sliced
1/3 cup capers -- drained
1 cup whole blanched almonds
2 cans diced tomatoes -- (28-ounce) with their liquid
1 tablespoon sugar
2 bay leaves
Salt and pepper to taste
1/2 cup seedless raisins

Heat oil in a medium pot over medium heat. Add onions and cook for about 6 minutes, stirring from time to time. Add garlic, stir and cook for 1 minute more. Add turkey, olives, capers and almonds, stir and cook for another 5 minutes. Add tomatoes, sugar and bay leaves and heat to a slow simmer, uncovered, for about 15 minutes. Season with salt and pepper, then add raisins and cook for another 5 minutes; remove and discard bay leaves.

Serves 6 to 8

Per serving (about 13oz/366g-wt.): 450 calories (230 from fat), 25g total fat, 4g saturated fat, 65mg cholesterol, 760mg sodium, 26g total carbohydrate (7g dietary fiber, 9g sugar), 32g protein

Meaning mincemeat in Spanish, picadillo is traditionally made with beef or pork, but it is just as delicious when made with turkey. Served "Cuban style" over rice and beans, it's an excellent use of leftover turkey that the whole family will appreciate. For a spicier dish, add 1 teaspoon chipotle adobo sauce when adding the tomatoes.

Cuisine:
"Thanksgiving Leftovers"
Source:
"Turkey Piccadillo
1/4 cup olive oil
1 cup chopped white onion
3 cloves garlic, finely chopped
5 cups chopped skinless roasted turkey
1 cup pitted green olives, drained and sliced
1/3 cup capers, drained
1 cup whole blanched almonds
2 (28-ou"
S(Formatted by Chupa Babi):
"Nov 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 519 Calories; 33g Fat (55.3% calories from fat); 37g Protein; 22g Carbohydrate; 4g Dietary Fiber; 76mg Cholesterol; 308mg Sodium. Exchanges: 1/2 Grain(Starch); 5 Lean Meat; 1 Vegetable; 1/2 Fruit; 5 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 2679 0 0 0 0 5897 0 0 0 0 0

__._,_.___
Recent Activity:
MARKETPLACE

Stay on top of your group activity without leaving the page you're on - Get the Yahoo! Toolbar now.

.

__,_._,___
Posted by at No comments:

[MC-AllEthnic-Recipes] Keema Turkey with Peas and Mint - 11g Carbohydrate; 3g Dietary Fiber

 


* Exported from MasterCook *

Keema Turkey with Peas and Mint
2 tablespoons canola oil
1 large yellow onion, diced
2 cloves garlic, minced
1 tablespoon grated fresh ginger
1 pound lean ground turkey
1 tablespoon garam masala
1 teaspoon turmeric
2 tablespoons tomato paste
1/2

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Fowl/Poultry LowCal (Less than 300 cals)
LowerCarbs

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons canola oil
1 large yellow onion -- diced
2 cloves garlic -- minced
1 tablespoon grated fresh ginger
1 pound lean ground turkey
1 tablespoon garam masala
1 teaspoon turmeric
2 tablespoons tomato paste
1/2 cup water
1 cup fresh (or thawed frozen) peas
1/4 cup plain Greek-style yogurt -- fat-free
Salt -- to taste
2 tablespoons chopped fresh cilantro
1/2 tablespoon chopped fresh mint
To serve: -- 4 large naan or other flatbreads, warmed

In a large skillet over medium-high, heat the oil. Add the onion and garlic, then sauté for 5 minutes. Add the ginger and cook for another minute.

Add the turkey and cook until the meat starts to brown, about 7 to 8 minutes. Add the garam masala and turmeric, then sauté for another minute. Add the tomato paste and water and heat, stirring to mix, for another minute. Add the peas, then cover and cook for 3 minutes.

Uncover the pan, then stir in the yogurt. Season with salt, then stir in the cilantro and mint. Serve with naan.

Serves: 4
Preparation time: 6 minutes
Total time: 25 minutes

From and tested by the Associated Press. 477 calories (34% from fat), 18 grams fat (4 grams sat. fat), 47 grams carbohydrates, 32 grams protein, 607 mg sodium, 65 mg cholesterol, 7 grams fiber.

Think of keema as the sloppy Joe of India.

Cuisine:
"Indian"
Source:
"Detroit Free Press"
S(Formatted by Chupa Babi):
"Nov 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 284 Calories; 15g Fat (47.2% calories from fat); 27g Protein; 11g Carbohydrate; 3g Dietary Fiber; 73mg Cholesterol; 183mg Sodium. Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 1 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 4424 0 0 0 0 0

__._,_.___
Recent Activity:
MARKETPLACE

Stay on top of your group activity without leaving the page you're on - Get the Yahoo! Toolbar now.

.

__,_._,___
Posted by at No comments:

[MC-AllEthnic-Recipes] Guyanese Chow Mein - 6 pts plus; 12g Carbohydrate; 2g Dietary Fiber

 


* Exported from MasterCook *

Guyanese Chow Mein

Recipe By :Jonny and Amy Seponara-Sills blogs at We Are Never Full.
Serving Size : 4 Preparation Time :0:00
Categories : Fowl/Poultry LowCal (Less than 300 cals)
LowerCarbs

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 package Guyanese chow mein noodles -- 12 ounces
1/2 pound thinly sliced turkey -- chicken, beef or whole medium shrimp
3 cloves garlic -- finely sliced
1/2 onion -- sliced thinly
1/2 sweet bell pepper -- sliced
1 hot pepper -- warri-warri or similar medium-hot type, seeds removed, finely diced
1/2 teaspoon Caribbean curry powder
2 tablespoons dark soy sauce
2 eggs -- whisked
2 spring onions -- (eschallots), cut into 1 inch batons (2 to 3)
butternut -- or other firm bright fleshed squash (optional, but traditional)
green peas -- or long beans (optional, but traditional)
2 tablespoons peanut oil -- or vegetable oil
1 tablespoon water -- mixed with 1/2 teaspoon corn starch

Boil noodles in abundant salted water for 6 minutes or until fully cooked

Heat wok to high, add half oil and cook whisked eggs, chopping them with spatula until fully cooked

Remove from wok and reserve.

Add remaining oil, and after 5 seconds, add bell peppers.

Cook on high heat stirring regularly for 2 minutes until they start to wilt a little.

Add onions, garlic and hot pepper and cook for another minute before adding meat/poultry/shrimp

Cook meat until done before adding soy sauce, sprinkling on curry powder and 1 tablespoon of water mixed with corn starch.

Stir well before quickly adding reserved noodles, peas and spring onions.

Continue to stir until all noodles are well coated with sauce.

Serve immediately.

Serves 3-4

Guyana, sitting on the top right of the land mass of South America, is among the least known and most mysterious of that continent's countries, something that is almost as true today as it was when Sir Arthur Conan Doyle used it as the setting for his 1904 novel, "The Lost World." Home to the most intact and least spoiled rain forests in South America, Guyana's biodiversity is simultaneously staggering and largely undocumented, and cascading from its mossy, permanently cloud-topped peaks, fall several of the world's largest waterfalls. Guyana is also unique on a human-scale, having the distinction of being the only English-speaking nation in South America, and, perhaps because of this, of also being the world's largest producer of cricket balls, the balata (natural latex) filling for which being derived from the country's vast rubber plantations.

The cricket-loving population is a heterogeneous mix of Indian, African, European and native peoples, roughly in that order of volume. However, like much of the English-speaking Caribbean, Guyana also has a tiny, but significant, Cantonese population – a legacy of the same forces at work during the days of the British Empire that also relocated large numbers of Tamil and Gujurati Indians there to work as indentured plantation workers. Numerically insignificant, the lasting impact of these Hong Kong Chinese has been on local commerce and the cementing of certain southern Chinese dishes, the most popular of which is chow mein, in the diverse local cuisine.

Of course, the chow mein enjoyed in Guyana bears only a certain resemblance to that eaten in Canton and other parts of China, I am sure. Indeed, Chinese food all over the western world has been amended to suit local tastes and ingredients, and so it is in Guyana where access to even basic Chinese staples like soy sauce was not always possible. Similarly, the inevitable mixing between local gastronomic cultures, namely the addition of a sly pinch of West Indian curry powder that seems to find its way into all kinds of unlikely dishes across the Caribbean, is what makes this chow mein recipe inherently Guyanese, not to mention the bright yellow noodles, made with soft wheat and plenty of food coloring. Other local variations on the original include the addition of yellow squash and green beans.

We had never eaten this dish before, but we'd experienced it up-close at several West Indian parades both in New York City and London, where it was served in trays with plastic forks as street food, and where the searing perfume of garlic and curry managed to cut right through the ripe fragrance of perspiring dancers. In truth, the flavors, with the combination of curry and soy sauce, aren't that dissimilar to the popular Singapore noodles found throughout South-East Asia and at many British Chinese restaurants, and they should feel relatively familiar to anyone who has eaten both Chinese and Indian take-out food before. So, while you (or we) may never get to visit exotic Guyana and witness first hand either it's beautiful landscape or delicious cuisine, you should try making this dish. It only takes about 20 minutes to prepare and will satisfy a host of your ethnic food cravings.

Cuisine:
"LatinAmerican/Hispanic"
Source:
"Christian Science Monitor"
S(Formatted by Chupa Babi):
"Nov 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 238 Calories; 14g Fat (50.8% calories from fat); 17g Protein; 12g Carbohydrate; 2g Dietary Fiber; 138mg Cholesterol; 716mg Sodium. Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 1 Vegetable; 2 1/2 Fat.

Nutr. Assoc. : 2692 5913 0 0 2236 0 492 1396 0 0 0 0 0 0

__._,_.___
Recent Activity:
MARKETPLACE

Stay on top of your group activity without leaving the page you're on - Get the Yahoo! Toolbar now.

.

__,_._,___
Posted by at No comments:

[MC-AllEthnic-Recipes] Chinese Turkey Rice Porridge - Jook - 2 pts; 20g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Chinese Turkey Rice Porridge - Jook

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Fowl/Poultry LowCal (Less than 300 cals)
LowerCarbs LowFat (Less than 5%)

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 turkey carcass
4 quarts cold water
1 cup long-grain rice -- (jasmine rice recommended)
1/2 cup glutinous rice -- (if unavailable, substitute long-grain rice)
4 slices peeled fresh ginger -- about the size of a quarter, smashed
1 1/2 teaspoons kosher salt -- or to taste
1/2 teaspoon Asian sesame oil
To Serve: -- Thinly sliced green onion, Fresh water chestnuts, peeled and minced, or substitute jicama, Black fungus, rehydrated and julienned, Dried shiitake mushrooms, rehydrated and thinly sliced, Asian sesame oil; Soy sauce, Pickled turnip or bamboo shoots

Remove excess skin from the carcass but leave any browned, crisp pieces for additional flavor. To help fit the carcass into a pot, cut it in half, breaking it across the backbone along the ribs. Place the halves in a large stockpot and add the cold water. Bring to a boil. Boil for 5 minutes, skimming the scum that rises to the top. Reduce heat and simmer for 15 minutes.

Rinse the rice well in several changes of water until water runs clear. Add the rice to the pot. Bring back to a boil, stirring occasionally. Add the ginger. Reduce heat to low, cover, and simmer for about 3 hours, stirring occasionally. (Low heat and stirring are important to avoid scorching as the jook thickens.)

Remove the carcass and skin from the jook. Discard bones and skin. Shred any large pieces of meat or cut into bite-size pieces and return to the soup. Add the salt and simmer for about 30 minutes, until a good consistency is reached.

Finish with the sesame oil and serve with small dishes of the garnishes and the condiments.

Note: Black fungus is a dried mushroom available in Asian markets.

Yields about 3 quarts (12 one cup servings)

Per cup: 100 calories, 3 g protein, 20 g carbohydrate, 0 fat, 0 cholesterol, 268 mg sodium, 0 fiber.

Wine pairing: Champagne or Beaujolais Nouveau has the freshness to complement the porridge and makes for an interesting addition.

Jook, a traditional Chinese comfort food, is a great way to soothe stomachs stuffed the previous day with turkey, trimmings and rich desserts. The ideal consistency for this porridge resembles light- to medium-bodied Cream of Wheat that falls easily from the spoon. It's easy to reheat jook in the microwave or on the stovetop over low heat, then garnish if desired.

ChupaNote: add any leftover shredded turkey from the carcass.

Cuisine:
"Chinese"
Source:
"San Francisco Chronicle"
S(Formatted by Chupa Babi):
"Nov 2011"
Yield:
"3 quarts"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 92 Calories; trace Fat (3.9% calories from fat); 2g Protein; 20g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 247mg Sodium. Exchanges: 1 Grain(Starch); 0 Vegetable; 0 Fat.

Nutr. Assoc. : 0 0 0 0 3366 0 0 0

__._,_.___
Recent Activity:
MARKETPLACE

Stay on top of your group activity without leaving the page you're on - Get the Yahoo! Toolbar now.

.

__,_._,___
Posted by at No comments:

[MC-AllEthnic-Recipes] Zimbabwe Spinach and Tomato - Dobi - 4 pts plus; 11g Carbohydrate; 3g Dietary Fiber

 


* Exported from MasterCook *

Zimbabwe Spinach and Tomato - Dobi

Recipe By :Laura Brown
Serving Size : 2 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 onion -- chopped
1 can tomatoes -- or 4 to 6 fresh, chopped
1 garlic clove -- to 2 cloves, chopped
1 teaspoon mixed herbs -- to 2 teaspoons, such as parsley and thyme (fresh herbs, if possible)
1/4 fresh green chili pepper -- to 1/2 chile, de-seeded and chopped (optional)
2 cups spinach -- chard or other greens, chopped
1 tablespoon peanut butter
1 tablespoon oil -- to 2 tablespoons, or as needed
salt & freshly ground pepper -- to taste

Fry the chopped onion on medium heat until brown.

Add the tomatoes, garlic, herbs; season with salt and pepper to taste. Spice it up with chili if you dare! Simmer for about 5 minutes.

Now pout in the spinach and simmer until it is tender. Finally add peanut butter - you can add more or less according to your preference. Stir round to mix the ingredients and then serve.

Serves 2

AuthorNote: I was born in Zimbabwe so this spinach and tomato dish reminds me of my childhood there. Dobi is traditionally served with 'sadza', the maize meal staple eaten in Zimbabwe, also known as 'pap' or 'ugali' in various parts of Africa. Sadza is similar to Italian polenta. However, as it is not so easy to make and the maize meal is not always available [especially in today's Zimbabwe], I have also served the peanut butter spinach on crackers as a starter. I recently took it to an international party where everyone was asked to bring a dish from their country, and the plate was polished off in no time.

Cuisine:
"African"
Source:
"One World Vegetarian Cookbook by Troth Wells, 2011"
S(Formatted by Chupa Babi):
"Nov 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 153 Calories; 11g Fat (62.2% calories from fat); 4g Protein; 11g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 69mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 Vegetable; 2 Fat.

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

__._,_.___
Recent Activity:
MARKETPLACE

Stay on top of your group activity without leaving the page you're on - Get the Yahoo! Toolbar now.

.

__,_._,___
Posted by at No comments:

[MC-AllEthnic-Recipes] Tuscan Greened Rice Salad - 7 pts plus; 29g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Tuscan Greened Rice Salad

Recipe By :Summer In Tuscany, And the Salad Is Bountiful
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
8 cups chopped arugula -- or watercress
3/4 cup chopped pitted oil-cured black olives
3/4 teaspoon minced lemon rind
3 teaspoons fresh lemon juice
2 1/2 tablespoons olive oil
2 teaspoons salt -- plus more to taste
Freshly ground pepper to taste
3 cups cooked rice

In a large bowl, toss together the arugula or watercress, olives, lemon rind, lemon juice and olive oil. Toss in the rice. Season with salt and pepper and serve.

Yield: 6 main course servings or 12 side-dish servings.
Total time: 25 minutes

Approximate nutritional analysis per serving: 218 calories, 9 grams fat, 0 milligrams cholesterol, 959 milligrams sodium, 4 grams protein, 31 grams carbohydrate.

Cuisine:
"Italian"
Source:
"NYT"
S(Formatted by Chupa Babi):
"Nov 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 258 Calories; 14g Fat (48.8% calories from fat); 3g Protein; 29g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 1194mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Vegetable; 0 Fruit; 2 1/2 Fat.

Nutr. Assoc. : 0 926531 802 0 0 0 0 0

__._,_.___
Recent Activity:
MARKETPLACE

Stay on top of your group activity without leaving the page you're on - Get the Yahoo! Toolbar now.

.

__,_._,___
Posted by at No comments:

[MC-AllEthnic-Recipes] Tuscan Fresh Lima Bean and Romaine Lettuce Slaw With Orecchiette - 7 pts plus

 


* Exported from MasterCook *

Tuscan Fresh Lima Bean and Romaine Lettuce Slaw With Orecchiette

Recipe By :Summer In Tuscany, And the Salad Is Bountiful
By MOLLY O'NEILL

Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowFat (Less than 25%)

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 large ripe tomatoes -- cut into small dice
1/2 cup minced chives
1/4 cup minced pitted green olives
2 tablespoons olive oil
2 cups lima beans -- fresh or frozen
2 teaspoons salt -- plus more to taste
Freshly ground pepper -- to taste
1/2 pound orecchiette
4 cups romaine lettuce -- cut across into thin strips.

1. In a large bowl, toss together the tomatoes, chives, olives and olive oil. Set aside. Cook the lima beans in simmering water until tender. Drain and add to the tomato mixture.

2. Bring a large pot of lightly salted water to boil. Add the orecchiette and cook until al dente, about 10 minutes. Drain. Toss the warm pasta into the salad. Add the salt and pepper to taste. Toss in the lettuce and serve immediately.

Yield: 6 main course servings or 12 side-dish servings.
Total time: 35 minutes

Approximate nutritional analysis per serving: 280 calories, 7 grams fat, 0 milligrams cholesterol, 895 milligrams sodium, 10 grams protein, 46 grams carbohydrate.

Cuisine:
"Italian"
Source:
"NYT"
S(Formatted by Chupa Babi):
"Nov 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 275 Calories; 6g Fat (20.3% calories from fat); 10g Protein; 45g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 806mg Sodium. Exchanges: 3 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat.

Nutr. Assoc. : 0 20210 902678 0 3462 0 0 4363 0

__._,_.___
Recent Activity:
MARKETPLACE

Stay on top of your group activity without leaving the page you're on - Get the Yahoo! Toolbar now.

.

__,_._,___
Posted by at No comments:

[MC-AllEthnic-Recipes] Turkish Thick Lentil Soup - 5 pts plus; 45g Carbohydrate; 23g Dietary Fiber

 


* Exported from MasterCook *

Turkish Thick Lentil Soup

Recipe By :Kamar Goddard, England
Serving Size : 4 Preparation Time :0:00
Categories : LowerCarbs LowFat (Less than 5%)
Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 onion -- sliced
3 garlic clove -- chopped
1 1/2 cups red lentils
1 tablespoon tomato paste
1/2 teaspoon cumin powder -- to 1 teaspoon
1/2 teaspoon chili powder -- to 1/2 teaspoon
3 cups water
1 vegetable bouillon cube
Salt & freshly ground pepper

Cook the onion in a little oil in a large pan until soft but not brown.

Add the garlic, lentils, tomato paste, cumin and chili. Stir round to mix.

Dissolve the bouillon cube in the water and add this to the pan. Stir well.

Simmer the soup until the lentils are fluffy. You can either leave the soup as it is, or use an immersion blender. Adjust the seasoning and serve.

Makes 4 servings.

AuthorNote: I had this at the home of friends who go to Turkey quite often. The taste and richness of the soup is lovely; it is very filling, cheap and easy to make. Adding cumin and chili is my own experiment and it enhances the flavor. Wash the lentils first.

Cuisine:
"Turkish"
Source:
"One World Vegetarian Cookbook by Troth Wells, 2011"
S(Formatted by Chupa Babi):
"Nov 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 265 Calories; 1g Fat (3.4% calories from fat); 21g Protein; 45g Carbohydrate; 23g Dietary Fiber; 0mg Cholesterol; 209mg Sodium. Exchanges: 3 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fat.

Nutr. Assoc. : 0 0 903920 0 0 0 0 0 0

__._,_.___
Recent Activity:
MARKETPLACE

Stay on top of your group activity without leaving the page you're on - Get the Yahoo! Toolbar now.

.

__,_._,___
Posted by at No comments:

[MC-AllEthnic-Recipes] Spanish Styled Lima Beans - 4 pts plus; 19g Carbohydrate; 5g Dietary Fiber

 


* Exported from MasterCook *

Spanish Styled Lima Beans

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup dried Lima beans
1 2/3 cup water
1/4 teaspoon salt
2 tablespoons vegetable oil
1 medium onion -- chopped
1 cup tomatoes
1 small bay leaf
Pepper



Soak beans 8 hours, drain.
Combine beans, water, salt; boil. Simmer 1/2 hour, drain, reserving 1/2 cup liquid in pan.
Heat oil in skillet, sauté onion in it. Add this to beans and simmer with other ingredients approximately 1 hour.

Serves 4

Cuisine:
"Spanish/Iberian"
Source:
"Basic-Recipes.com"
S(Formatted by Chupa Babi):
"Nov 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 155 Calories; 7g Fat (40.1% calories from fat); 5g Protein; 19g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 145mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1 1/2 Fat.

Nutr. Assoc. : 903945 0 0 0 0 0 0 0 0 0

__._,_.___
Recent Activity:
MARKETPLACE

Stay on top of your group activity without leaving the page you're on - Get the Yahoo! Toolbar now.

.

__,_._,___
Posted by at No comments:

[MC-AllEthnic-Recipes] South African Black-Eyed Beans and Pumpkin Casserole - Izindumba; 7 pts plus

 


* Exported from MasterCook *

South African Black-Eyed Beans and Pumpkin Casserole - Izindumba

Recipe By :Mary Kleinenberg, Pietermaritzburg, South Africa
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowFat (Less than 5%)
Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 onions -- chopped
1/2 teaspoon ground cinnamon
2 teaspoons curry powder
1 teaspoon paprika
1/2 teaspoon mixed spice
1 pinch nutmeg
1/2 teaspoon thyme
2 garlic clove -- to 3 cloves, sliced
1 pound pumpkin -- or butternut, cut into bite-size chunks
1 bell pepper -- red or green, chopped
2 carrots -- sliced
3 tomatoes -- chopped
2 carrots -- sliced
1 can black-eyed peas -- drained
1/4 cup stock -- broth, or bouillon, and more as needed
salt

In a lightly oiled pan, fry the onions until they soften, and then add the cinnamon, curry powder, paprika, mixed spice, nutmeg, thyme and garlic and fry for about 5 minutes.

Then put the remaining ingredients, except the beans. Pour in a little stock, cover, bring to a boil and then reduce the heat and cook gently until the pumpkin and carrots are soft, but not breaking up.

Turn in the beans, season, and allot to heat through, uncovered. Serve with rice, couscous or quinoa.

Serves 4
Prep time: 10 minutes
Cook time: 20 minutes

AuthorNote: Cowpeas (izindumba) are commercially grown, available in health shops. They are often know as black-eyed peas or beans. They are an indigenous African legume, and can be used fresh or dried. They are very tasty, high in protein and contain vitamins E, A and C, as well as some selenium, zinc and iron. They grow abundantly in the height of summer when it is difficult to grow popular exotic vegetables like green beans. The leaves can also be eaten, as spinach.

Cuisine:
"African"
Source:
"One World Vegetarian Cookbook by Troth Wells, 2011"
S(Formatted by Chupa Babi):
"Nov 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 259 Calories; 1g Fat (4.8% calories from fat); 14g Protein; 53g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol; 45mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 3 1/2 Vegetable; 0 Fat.

Nutr. Assoc. : 0 0 0 0 4650 0 0 0 0 0 0 0 0 0 0 0

__._,_.___
Recent Activity:
MARKETPLACE

Stay on top of your group activity without leaving the page you're on - Get the Yahoo! Toolbar now.

.

__,_._,___
Posted by at No comments:

[MC-AllEthnic-Recipes] Slow Cooker Vegan Hot and Sour Soup - 6 pts plus; 26g Carbohydrate; 6g Dietary Fiber

 


* Exported from MasterCook *

Slow Cooker Vegan Hot and Sour Soup

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Condiment LowerCarbs
LowFat (Less than 30%) Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
10 ounces sliced mushroom -- 1 package
8 shiitake mushroom -- fresh, stems removed and caps sliced
8 ounces bamboo shoots -- (1 can) rinsed and drained, julienned
4 garlic clove -- minced
15 ounces firm tofu -- 1 package, or silken, cubed
2 tablespoons grated fresh ginger -- divided
4 cups water
2 tablespoons vegan chicken-flavored bouillon -- or 4 Tablespoons Chickeny Bouillon
2 tablespoons soy sauce
1 teaspoon sesame oil -- plus extra for drizzling
1 teaspoon chili paste
2 tablespoons rice wine vinegar -- or apple cider vinegar
1 1/2 cups peas -- fresh or frozen

The Night Before: store the cut-up mushrooms, bamboo shoots, garlic and tofu in an airtight container in the fridge. Store the prepared ginger in another airtight container in the fridge.

In the Morning: combine the mushrooms, bamboo shoots, garlic, tofu, 1 tablespoon of the ginger, water, bouillon, soy sauce, sesame oil, chili paste, and vinegar in the slow cooker. Cook on low for 8 hours.

A few minutes before serving, add the peas and the remaining 1 tablespoon ginger and stir to combine. Taste the broth and add more vinegar or chili if needed. Drizzle a few drops of sesame oil on top of each serving. If you like it milder and your friends like it hot, serve the chili paste on the side.

Yield: 4 servings
Prep time: 15 minutes
Cook time: 6 to 8 hours

AuthorNote: It's hard to find vegan soups at Chinese takeouts in most areas. This is the perfect cold and flur season. It clears those sinuses right up! You can adjust the amount of spice until it's just right for you.

Cuisine:
"Chinese"
Source:
"Vegan Slow Cooker by Kathy Hester, 2011"
S(Formatted by Chupa Babi):
"Nov 2011"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 204 Calories; 7g Fat (26.8% calories from fat); 16g Protein; 26g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 594mg Sodium. Exchanges: 1 Grain(Starch); 2 Lean Meat; 2 Vegetable; 1 Fat; 0 Other Carbohydrates.

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

__._,_.___
Recent Activity:
MARKETPLACE

Stay on top of your group activity without leaving the page you're on - Get the Yahoo! Toolbar now.

.

__,_._,___
Posted by at No comments:
Subscribe to: Posts (Atom)