Friday, March 23, 2012

[MC-AllEthnic-Recipes] Stir Fried Tofu with Cabbage Carrots and Red Peppers - 14g Carbohydrate; 4g Dietary Fiber

 


* Exported from MasterCook *

Stir Fried Tofu with Cabbage Carrots and Red Peppers

Recipe By :Martha Rose Shulman
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
12 ounces firm tofu -- sliced about 1/4 inch thick
1 tablespoon low-sodium soy sauce -- (more to taste)
1 tablespoon Shao Hsing rice wine -- or dry sherry
2 teaspoons dark Asian sesame oil
1/4 teaspoon salt -- (more to taste)
1/4 teaspoon ground pepper -- preferably white pepper
1/4 teaspoon sugar
2 tablespoons peanut oil -- or canola oil
1 tablespoon minced garlic
1 tablespoon minced ginger
1 medium carrot -- cut in 1/4-by-2-inch matchsticks (about 1 cup julienne)
1 medium red bell pepper -- cut in 1/4-by-2-inch matchsticks (about 1 cup julienne)
1 pound cabbage -- cored and shredded
1/4 cup coarsely chopped cilantro -- (optional)

1. Place the tofu dominoes on paper towels. Place another paper towel on
top and prepare the remaining ingredients.

2. In a small bowl or measuring cup combine the soy sauce, rice wine or
sherry, and the sesame oil. Combine the salt, pepper and sugar in another
small bowl. Have all the ingredients within arm's length of your pan.

3. Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high
heat until a drop of water evaporates within a second or two when added to
the pan. Swirl in 1 tablespoon of the oil by adding it to the sides of the
pan and swirling the pan, then add the tofu. Reduce the heat to medium and
stir-fry 1 to 2 minutes, until the tofu begins to brown. Add the garlic
and ginger and stir-fry for no more than 10 seconds.

4. Swirl in the remaining oil and add the carrots, red pepper and cabbage.
Turn the heat to high and stir-fry for 1 minute, or until the vegetables
begin to soften. Add the salt, pepper and sugar, toss together and add the
soy sauce mixture. Stir-fry for 1 to 2 minutes, until the vegetables are
crisp-tender. Stir in the cilantro, and serve with grains.

Yield: 4 servings.

Advance preparation: This is a last minute stir-fry, but you can have your
ingredients prepared hours ahead of cooking.

Nutritional information per serving: 208 calories; 13 grams fat; 2 grams
saturated fat; 5 grams polyunsaturated fat; 5 grams monounsaturated fat; 0
milligrams cholesterol; 14 grams carbohydrates; 5 grams dietary fiber; 279
milligrams sodium (does not include salt to taste); 10 grams protein

Variation: You can substitute chicken breast for the tofu. Slice it thin,
across the grain. Add it to the hot wok in one layer and cook one minute
without stirring, then stir-fry for another minute or two and remove from
the pan. Add it back to the pan after you have stir-fried the vegetables
for 1 minute and proceed with the recipe.

This is a beautiful stir-fry using vegetables that are easy to keep on
hand, as they all stay fresh for more than a week in the refrigerator.

Cuisine:
"Asian"
Source:
"Recipes for Health, New York Times, March 20, 2012"
S(Formatted by Chupa Babi):
"March 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 202 Calories; 13g Fat (55.7%
calories from fat); 9g Protein; 14g Carbohydrate; 4g Dietary Fiber; 0mg
Cholesterol; 319mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 2
Vegetable; 2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 4734 0 0 0 0 0 0 0 0 0 0 0

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Thursday, March 22, 2012

[Realafricanloverstomeet] Webmasters Make Money With Pay Per Click

 


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[MC-AllEthnic-Recipes] Crabmeat Tostadas - 5 pts plus; 24g Carbohydrate; 3g Dietary Fiber

 


* Exported from MasterCook *

Crabmeat Tostadas

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound cooked crabmeat -- picked over for shells
1 jalapeño -- to 2, or serrano chilies, seeded if desired and minced
4 scallions -- white and light green parts, sliced thin or minced
1/2 pound tomatoes -- finely diced (optional; omit if good tomatoes are not available)
2/3 cup corn kernels -- (fresh or thawed frozen), steamed for 5 minutes
1/4 cup chopped cilantro
1/4 cup fresh lime juice -- (more to taste)
2 tablespoons extra virgin olive oil -- (optional)
Salt -- to taste
9 corn tortillas -- cut into quarters or halves and toasted in the microwave
Sliced radishes -- (optional)

1. Toss together all of the ingredients except the tortillas and radishes.
If desired, warm through in a pan over medium heat, but don't cook the
crab, or it will become too tough.

2. Spoon the crab mixture onto the toasted tortilla halves or triangles.
Garnish with radish slices if desired and serve.

Yield: 6 main-dish servings or 10 appetizer servings.

Advance preparation: This should be served soon after it's mixed.

Nutritional information per serving (6 main-dish servings): 194 calories
(9% fat); 2 grams fat; 0 grams saturated fat; 0 grams polyunsaturated fat;
4 grams monounsaturated fat; 57 milligrams cholesterol; 24 grams
carbohydrates; 4 grams dietary fiber; 298 milligrams sodium (does not
include salt to taste); 19 grams protein

Nutritional information per serving (10 appetizer servings): 116 calories
(8% fat); 1 gram fat; 0 grams saturated fat; 0 grams polyunsaturated fat;
0 grams monounsaturated fat; 34 milligrams cholesterol; 14 grams
carbohydrates; 2 grams dietary fiber; 179 milligrams sodium (does not
include salt to taste); 11 grams protein

All you need is a little lime juice, cilantro and chili pepper for this
crabmeat tostada topping. Corn makes a nice addition too, but at this time
of year it will have to come from the freezer.

Cuisine:
"TexMex"
Source:
"Recipes for Health, New York Times, March 13, 2012"
S(Formatted by Chupa Babi):
"March 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 218 Calories; 6g Fat (26.0%
calories from fat); 17g Protein; 24g Carbohydrate; 3g Dietary Fiber; 59mg
Cholesterol; 288mg Sodium. Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat;
1/2 Vegetable; 0 Fruit; 1 Fat.

Nutr. Assoc. : 2925 0 0 0 0 0 0 0 0 0 0

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[MC-AllEthnic-Recipes] Cabbage and Onion Marmalade Pizza with Anchovies - Pissaladiere - 4 pts plus/slice; 18g Carbohydrate; 2g Dietary Fiber

 


* Exported from MasterCook *

Cabbage and Onion Marmalade Pizza with Anchovies - Pissaladiere

Recipe By :Martha Rose Shulman
Serving Size : 8 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons olive oil
1 pounds onions -- to 1 1/4 pounds, quartered lengthwise and thinly sliced across the grain
1 pound cabbage -- shredded or finely chopped
Salt and freshly ground pepper
3 garlic cloves -- minced
2 teaspoons fresh thyme leaves -- or 1 teaspoon dried thyme
1 tablespoon capers -- drained, rinsed and mashed in a mortar and pestle or finely chopped
For pizza:
1/2 recipe whole-wheat pizza dough
12 anchovy fillets -- soaked in water for 5 minutes, drained, rinsed and dried on paper towels (optional)
12 Niçoise olives -- (optional)

1. Heat the olive oil in a large, heavy nonstick skillet over medium heat.
Add the onions and cabbage with a generous pinch of salt and cook,
stirring, until they begin to soften, about 5 minutes. Add another
generous pinch of salt, cover the pan and turn the heat to low. Cook
slowly for one hour, stirring often, until the mixture has melted down to
a sweet, soft, golden marmalade. Add the garlic, thyme, capers, and salt
and pepper to taste. Cover and cook for another 15 minutes. Uncover, and
if there is a lot of liquid in the pan, cook until the liquid in the pan
has cooked off.

2. For pizza, preheat the oven to 450 degrees, preferably with a baking
stone in it. Roll out the pizza dough and line a 12- to 14-inch pan. Brush
the remaining tablespoon of oil over the bottom but not the rim of the
crust. Spread the onion and cabbage mixture over the crust in an even
layer. Cut the anchovies in half and decorate the top of the crust with
them, making 12 small x's and placing an olive in the middle of each x.
Place on top of the pizza stone and bake 10 to 15 minutes, until the edges
of the crust are brown and the topping is beginning to brown. Remove from
the heat. Serve hot or warm or at room temperature.

Yield: One 12- to 14-inch pizza, 8 slices

Advance preparation: The onion and cabbage topping will keep for a week in
the refrigerator. Pizza dough can be made several days ahead and held in
the refrigerator, or it can be frozen.

Nutritional information per slice: 153 calories (29% fat); 5 grams fat; 1
gram saturated fat; 1 gram polyunsaturated fat; 3 grams monounsaturated
fat; 0 milligrams cholesterol; 25 grams carbohydrates; 4 grams dietary
fiber; 225 milligrams sodium (does not include salt to taste); 4 grams
protein

I use this to make a riff on pissaladière, the classic Niçois onion pizza.
The cabbage and onion mixture cooks down to a sweet marmalade that makes a
perfect pizza topping and would go just as well on a piece of toast.

Whole Wheat Pizza Dough - 2 crusts
2 teaspoons active dry yeast
1 cup warm water
1/2 teaspoon sugar
1 tablespoon extra virgin olive oil -- plus additional for
brushing the pizza crusts
1 1/4 cups stone ground whole wheat flour
1 1/2 cups unbleached all-purpose flour -- plus additional if
necessary for kneading
1 1/4 teaspoons salt

1. Combine the yeast and water in a 2-cup Pyrex measuring cup. Add the
sugar, and stir together. Let sit two or three minutes, until the water is
cloudy. Stir in the olive oil.

2. Combine the whole wheat flour, all-purpose flour and salt in a food
processor fitted with the steel blade. Pulse once or twice. Then, with the
machine running, pour in the yeast mixture. Process until the dough forms
a ball on the blades. Remove from the processor (the dough will be a
little tacky; flour or moisten your hands so it won't stick), and knead on
a lightly floured surface for a couple of minutes, adding flour as
necessary for a smooth dough.

3. Shape the dough into a ball, pinched at bottom and rounded at top.
Transfer the dough to a clean, lightly oiled bowl, rounded side down
first, then rounded side up. Cover the bowl tightly with plastic wrap, and
leave it in a warm spot to rise for 1 to 1 1/2 hours. When it is ready,
the dough will stretch when it is gently pulled.

4. Divide the dough into two equal balls. Put the balls on a lightly oiled
tray or platter, cover with lightly oiled plastic wrap or a damp towel,
and leave them to rest for 15 to 20 minutes. Afterward, the dough balls
can be placed in a wide bowl, covered with plastic wrap and refrigerated
for up to three days. Alternatively, you can wrap them loosely in lightly
oiled plastic wrap and refrigerate them in a resealable plastic bag. When
you are ready to roll out the pizzas, you will need to bring the balls to
room temperature and punch them down again.

5. Preheat the oven to 450 degrees. Place a pizza stone on the middle rack
of the oven. Roll or press out the dough to a 12- to 14-inch circle.
Lightly oil pizza pans, and dust with semolina or cornmeal. Place the
dough on the pizza pan. With your fingers, form a slightly thicker raised
rim around edge of the circle. Brush everything but the rim with a little
olive oil, then top the pizza with the toppings of your choice.

6. Place the pizza pan on the stone. Bake as directed.

Yield: Two 12- to 14-inch crusts.

Advance preparation: The pizza dough can be refrigerated after the first
rise for up to three days (see step 4). The rolled out dough can be
frozen. Transfer directly from the freezer to the oven.

Source: "Recipes for Health, New York Times, May 25, 2009"

Per Serving (excluding unknown items): 79 Calories; 1g Fat (11.5% calories
from fat); 3g Protein; 15g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 168mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0
Fat; 0 Other Carbohydrates.

Source:
"Recipes for Health, New York Times, March 20, 2012"
S(Formatted by Chupa Babi):
"March 2012"
Yield:
"1 pizza"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 141 Calories; 6g Fat (38.7%
calories from fat); 5g Protein; 18g Carbohydrate; 2g Dietary Fiber; 5mg
Cholesterol; 332mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1
1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 4519 0 926531

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[MC-AllEthnic-Recipes] Whole Wheat Yeasted Olive Oil Pie Crust - Mediterranean; 15g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Whole Wheat Yeasted Olive Oil Pie Crust

Recipe By :Martha Rose Shulman
Serving Size : 12 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 teaspoons active dry yeast
1/2 cup lukewarm water
1/4 teaspoon sugar
1 large egg -- at room temperature, beaten
1/4 cup olive oil
1 cup whole wheat flour
1 cup unbleached flour -- (more as needed)
3/4 teaspoon salt

1. Dissolve the yeast in the water, add the sugar, and allow to sit until
the mixture is creamy, about five minutes. Beat in the egg and the olive
oil. Combine the flours and salt, and stir into the yeast mixture. You can
use a bowl and wooden spoon for this, or a mixer — combine the ingredients
using the paddle. Work the dough until it comes together in a coherent
mass, adding flour as necessary. Turn out onto a lightly floured surface,
and knead gently for a few minutes, adding flour as necessary, just until
the dough is smooth — do not overwork it. Shape into a ball. Place in a
lightly oiled bowl, cover the dough tightly with plastic wrap, and allow
to rise in a draft-free spot until doubled in size, about one hour.

2. Turn the dough out onto a lightly floured surface, gently knead a
couple of times, and cut into two equal pieces (or as directed in each of
this week's recipes). Shape each piece into a ball without kneading it.
Cover the dough loosely with plastic wrap, and let rest for five minutes.
Then roll out into thin rounds, as directed in each recipe, and line pans.
If not using right away, freeze the dough to prevent it from rising and
becoming too bready. The dough can be transferred directly from the
freezer to the oven.

Yield: Makes enough for one 10- or 11-inch double-crusted torte or
galette, or two 10-inch tarts.

Advance preparation: You can make the dough a day ahead and refrigerate.
Once rolled out, the dough will keep for a month in the freezer if it's
well wrapped.

Yeasted crusts are more rustic than French-style short crusts. They're
also easier to manipulate — they don't crack and tear. Remember to roll
this out thinly so that it doesn't become too bready.

Vegetable pies and tortes are a recurring culinary theme throughout the
Mediterranean region, where cooks pack the season's produce into dough,
enriching the dish with eggs and local cheeses and adding herbs for
flavor. These rustic pies make substantial main dishes and are a great way
to work vegetables into your diet; they also make a perfect vegetarian
main dish for a dinner party. The leftovers are terrific lunchbox fare,
delicious cold or hot.

Cuisine:
"Mediterranean"
Source:
"Recipes for Health, New York Times, June 22, 2009"
S(Formatted by Chupa Babi):
"March 2012"
Yield:
"2 ten-inch crusts"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 115 Calories; 5g Fat (38.9%
calories from fat); 3g Protein; 15g Carbohydrate; 1g Dietary Fiber; 18mg
Cholesterol; 140mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1
Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 1582 0 0 0 0 0 0

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[MC-AllEthnic-Recipes] Vegetable Tostadas with Dark Chile-Garlic Sauce - TexMex

 


* Exported from MasterCook *

Vegetable Tostadas with Dark Chile-Garlic Sauce

Recipe By :Martha Rose Shulman
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowFat (Less than 30%)
Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
For the salsa:
2 ancho chilies -- stemmed, seeded and deveined (wear rubber gloves to do this)
4 garlic cloves -- peels on
1 canned chipotle chili in adobo -- rinsed, stemmed and seeded (wear rubber gloves to do this)
1 cup water -- more as needed
1 tablespoon canola oil
1 tablespoon cider vinegar -- or rice vinegar
1 teaspoon sugar
Salt -- to taste
For the tostadas:
1 small sweet potato -- (about 6 ounces), baked
1 large carrot -- (about 6 ounces), peeled and cut in 1/2-inch dice
1 medium turnip -- (about 5 ounces), peeled and cut in 1/2-inch dice
1/4 pound green beans -- cut in 1/2-inch pieces
2/3 cup corn kernels -- fresh or thawed frozen
6 corn tortillas -- cut in half and toasted in the microwave
2 ounces feta cheese -- or queso fresco, crumbled
1 cup thinly shredded cabbage -- (green or red) or romaine lettuce
1/2 small onion -- red or white, thinly sliced across the grain (optional)

1. Make the salsa. Place the ancho chilies in a bowl and cover with
boiling water. Place a plate on top so that chilies stay submerged. Soak
for 30 minutes.

2. Meanwhile, toast the garlic cloves in their skins in a dry skillet,
stirring, until there are black spots here and there on the skin, the
flesh has softened somewhat, and your kitchen smells like toasted garlic.
Remove from the heat, allow to cool and remove the skins. Cut away the
root end of each clove.

3. Drain the soaked chili. Transfer to a blender and add the garlic and
chipotle, along with 1/2 cup of the water. Blend until smooth. Place a
strainer over a bowl and strain the sauce.

4. Heat a heavy medium saucepan or skillet over medium-high heat and add
the oil. Add a spoonful of the purée to see if the pan is hot enough. If
it sizzles loudly on contact, pour all of the purée into the pan; if it
doesn't, wait a couple of minutes and try again. Cook, stirring, until the
sauce thickens and begins to stick to the pan. Add the remaining water,
the vinegar, sugar, and salt to taste, and bring to a simmer. Cook,
stirring, until the sauce has the consistency of ketchup. Add more water
if necessary. Taste, adjust salt, and remove from the heat.

5. Steam the carrots, turnips and green beans until tender, about 5
minutes. Add to the sauce along with the sweet potatoes and corn, and stir
gently until the vegetables are coated. Heat through in the saucepan and
spoon onto the toasted tortillas. Sprinkle with the cheese, cabbage or
lettuce, and optional onions, and serve.

Yield: 4 servings.

Advance preparation: The salsa will keep for a few days in the
refrigerator. The steamed vegetables also will keep for a few days in the
refrigerator. Heat together gently on top of the stove before serving.

Nutritional information per serving: 292 calories; 9 grams fat; 3 grams
saturated fat; 2 grams polyunsaturated fat; 3 grams monounsaturated fat;
13 milligrams cholesterol; 48 grams carbohydrates; 9 grams dietary fiber;
300 milligrams sodium (does not include salt to taste); 8 grams protein

You can find dried ancho chilies, sometimes called pasilla chilies, in
supermarkets where Mexican foods are sold. They have a rich, sweet flavor.
The chipotle adds heat to the mix. You can use other vegetables in season.
This is the winter version.

Cuisine:
"TexMex"
Source:
"Recipes for Health, New York Times, March 13, 2012"
S(Formatted by Chupa Babi):
"March 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 273 Calories; 8g Fat (26.1%
calories from fat); 8g Protein; 46g Carbohydrate; 8g Dietary Fiber; 13mg
Cholesterol; 284mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat;
1 1/2 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 4920 0

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[MC-AllEthnic-Recipes] Tostadas With Sweet and Hot Peppers and Eggs - TexMex; 28g Carbohydrate; 5g Dietary Fiber

 


* Exported from MasterCook *

Tostadas With Sweet and Hot Peppers and Eggs

Recipe By :Martha Rose Shulman
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 small white onion -- or 1 bunch scallions, chopped
2 large red bell peppers -- chopped
1 serrano -- or jalapeño pepper, seeded and minced (more to taste)
1 large garlic clove -- minced
1/2 pound tomatoes -- cut into small dice, or 1 cup
canned diced tomatoes -- drained
3 tablespoons chopped cilantro -- to 4
Salt -- to taste
6 eggs -- to 8
6 corn tortillas -- to 8, cut in half and toasted in the microwave
1 cup thinly shredded cabbage -- (green or red) or romaine lettuce
Crumbled queso fresco -- or feta (optional)

1. Heat the oil over medium heat in a large nonstick skillet and add the
onion or scallions. Cook, stirring, until tender, about 5 minutes for
onion, 2 to 3 for scallions, and add the peppers, chili and garlic. Stir
together until the garlic begins to smell fragrant, about 30 seconds, and
add salt to taste. Continue to cook, stirring often, until the peppers are
quite soft, about 8 minutes. Add the tomatoes and cook, stirring often,
until the tomatoes have cooked down and are no longer watery, 8 to 10
minutes.

2. Beat the eggs in a bowl, season with salt and pepper, and add to the
pepper mixture. Stir in the cilantro and cook, stirring over low heat,
until the eggs are just set but still creamy. Remove from the heat and
spoon onto the toasted tortillas. Top with shredded cabbage or lettuce,
sprinkle with cheese if desired and serve.

Yield: 4 servings.

Advance preparation: The pepper mixture will keep for 5 days in the
refrigerator. Reheat in a pan on top of the stove, then proceed with Step
2.

Cuisine:
"TexMex"
Source:
"Recipes for Health, New York Times, March 13, 2012"
S(Formatted by Chupa Babi):
"March 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 238 Calories; 9g Fat (32.4%
calories from fat); 13g Protein; 28g Carbohydrate; 5g Dietary Fiber; 318mg
Cholesterol; 176mg Sodium. Exchanges: 1 Grain(Starch); 1 Lean Meat; 1 1/2
Vegetable; 1 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 4920 0

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[MC-AllEthnic-Recipes] Stuffed Cabbage Leaves - Greek-Style

 


* Exported from MasterCook *

Stuffed Cabbage Leaves - Greek-Style

Recipe By :Martha Rose Shulman
Serving Size : 6 Preparation Time :0:00
Categories : Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
12 large cabbage leaves -- (about 2 pounds)
1/4 cup olive oil
1 large onion -- red or white onion, finely chopped
Salt -- to taste
1 1/4 cups long-grain rice -- or basmati rice, rinsed and drained
3 tablespoons pine nuts
2 garlic cloves -- to 3 (to taste), minced
1/3 cup chopped fresh dill
1/3 cup finely chopped mint
1/2 cup finely chopped flat-leaf parsley
Freshly ground pepper -- to taste
1/3 cup strained freshly squeezed lemon juice -- to 1/2
2 tablespoons tomato paste
1 lemon -- sliced

1. Bring a large pot of water to a boil and blanch the cabbage leaves, a
few at a time, for 2 to 3 minutes, until they are flexible. Transfer from
the pot to a bowl of cold water, then drain and set aside. Cut out the
thickest part of the base of the center rib by notching a 1- to 1 1/2-inch
V at the base. This will make the leaves easier to roll up.

2. Heat 2 tablespoons of the olive oil over medium-low heat in a large
nonstick skillet and add the onion and a pinch of salt. Cook, stirring,
until it is tender but not browned, 5 to 8 minutes. Add the pine nuts and
garlic, stir together and add the drained rinsed rice. Stir for a minute
or two, until you hear the rice begin to crackle, then remove from the
heat. Toss with the herbs, salt and pepper and 1 tablespoon olive oil. To
gauge how much salt you will need, use the amount that you would use when
cooking 1 1/4 cups of rice.

3. Lightly oil a heavy flame-proof or lidded skillet. Place a leaf on your
work surface in front of you, with the wide ribbed bottom closest to you.
Place 2 rounded tablespoons of the rice mixture on top of the leaf. Roll
the leaf over once, and tuck in the sides. Continue to roll the leaf into
a tight package. Place in the pan. Fill and roll the remaining leaves and
pack them into the pan. You will probably need to stack two layers of the
filled leaves.

4. Whisk together the lemon juice, remaining oil and tomato paste with 2
tablespoons water. Season to taste with salt. Pour over the cabbage rolls.
Add enough water to barely cover the rolls and top with a layer of lemon
slices. Invert a plate and place it on top of the rolls to keep them
wrapped and in position. Bring to a simmer over medium heat, cover the
pan, turn the heat to low and simmer for 45 minutes to an hour, at which
point the cabbage leaves will be tender and the rice cooked. Remove from
the heat and carefully remove the stuffed leaves from the water to a
platter or to plates with a slotted spoon or tongs. Taste the liquid left
in the pot and adjust the seasoning. Serve the rolls warm with the liquid
from the pot as a sauce.

Yield: 6 servings.

Advance preparation: These will keep for a 4 days in the refrigerator.
They're good cold and can be reheated gently in a pan.

Nutritional information per serving: 314 calories (32% fat); 11 grams fat;
2 grams saturated fat; 2 grams polyunsaturated fat; 7 grams
monounsaturated fat; 9 milligrams cholesterol; 48 grams carbohydrates; 5
grams dietary fiber; 50 milligrams sodium (does not include salt to
taste); 7 grams protein

Who says farmers' markets are too expensive? It depends to a great extent
on what you buy, where your market is and which stands you buy from. My
farmers' market is not in a fancy part of Los Angeles, and the prices
reflect this. Last week I couldn't believe the size and beauty of the
cabbages one farmer was selling by the piece. I bought one for $2, took it
home and weighed it: five pounds on the dot. It made five terrific meals,
all with ingredients I had on hand.

I used the large outside leaves of my huge cabbage for these
Greek-inspired rice-and-herb-filled cabbage rolls. Those leaves are too
tough for many other preparations, but they're perfect for stuffing.

Cuisine:
"Greek"
Source:
"Recipes for Health, New York Times, March 19, 2012"
S(Formatted by Chupa Babi):
"March 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 279 Calories; 12g Fat (36.8%
calories from fat); 5g Protein; 40g Carbohydrate; 3g Dietary Fiber; 0mg
Cholesterol; 59mg Sodium. Exchanges: 2 Grain(Starch); 0 Lean Meat; 1
Vegetable; 0 Fruit; 2 Fat.

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

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[MC-AllEthnic-Recipes] Bean Tostadas - TexMex

 


* Exported from MasterCook *

Bean Tostadas

Recipe By :Martha Rose Shulman
Serving Size : 5 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowFat (Less than 30%)
Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups refried black beans -- or refried pinto beans
8 corn tortillas -- halved and toasted in the microwave
1 avocado -- medium or large, mashed and seasoned with lime juice, salt, garlic if desired, cumin and chili (chopped fresh or powder)
1/3 cup crumbled queso fresco -- (about 1 1/2 ounces)
3 leaves romaine lettuce -- or 4, cut in chiffonade
1/2 cup salsa -- to 1, fresh or bottled
Cilantro leaves -- for garnish

1. Warm the refried beans in a 325-degree oven while you toast the
tortilla halves. If the refried beans are too thick to spread evenly, thin
out with some bean broth. Spread a spoonful of the refried beans onto each
tortilla half. Top with a spoonful of the mashed avocado mixture and a
sprinkle of queso fresco. Add a handful of lettuce and a spoonful of
salsa. Arrange on a platter or plates and serve.

Yield: 4 to 6 servings.

Advance preparation: Refried beans will keep for 3 to 5 days in the
refrigerator and for several months in the freezer. Keep the bean cooking
liquid in a jar in the refrigerator (or freeze) for moistening the beans.

Nutritional information per serving (4 servings): 461 calories; 16 grams
fat; 3 grams saturated fat; 2 grams polyunsaturated fat; 8 grams
monounsaturated fat; 7 milligrams cholesterol; 64 grams carbohydrates; 19
grams dietary fiber; 171 milligrams sodium (does not include salt to
taste); 18 grams protein

Nutritional information per serving (6 servings): 307 calories; 11 grams
fat; 2 grams saturated fat; 2 grams polyunsaturated fat; 6 grams
monounsaturated fat; 5 milligrams cholesterol; 43 grams carbohydrates; 13
grams dietary fiber; 114 milligrams sodium (does not include salt to
taste); 12 grams protein

This is by far my most popular tostada, appealing to both vegetarians and
meat-eaters. If you don't have time to cook the black beans, you could use
canned beans and refry them with the spices called for in my recipe for
refried black beans. You'll have to moisten them with water.

March 13, 2012

Cuisine:
"TexMex"
Source:
"Recipes for Health, New York Times, March 13, 2012"
S(Formatted by Chupa Babi):
"March 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 281 Calories; 9g Fat (27.4%
calories from fat); 11g Protein; 42g Carbohydrate; 9g Dietary Fiber; 2mg
Cholesterol; 620mg Sodium. Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat;
1/2 Vegetable; 0 Fruit; 1 1/2 Fat.

Nutr. Assoc. : 1246 0 0 0 904780 0 0

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Monday, March 19, 2012

[MC-AllEthnic-Recipes] Moroccan Tapenade with Tuna for Pasta - 3g Carbohydrate; 1g Dietary Fiber

 


* Exported from MasterCook *

Moroccan Tapenade with Tuna for Pasta

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup pitted green olives -- a couple of handfuls
2 tablespoons capers -- drained
1 can tuna -- drained
2 cloves garlic
1 teaspoon cumin
freshly ground black pepper -- to taste
olive oil -- as necessary
To serve: -- cooked pasta

Boil water for pasta, and cook it.

Meanwhile, in a food processor, combine a couple of handfuls of pitted
green olives (cured, not the pimento stuffed green cocktail olives), a few
tablespoons of capers, a drained can of tuna, a couple of cloves of
garlic, a teaspoon of cumin, freshly ground black pepper to taste, and
olive oil as necessary to get a coarse paste.

Put the tapenade in a bowl; drain the pasta, reserving some of the cooking
water. Add the pasta to the tapenade, tossing to coat; add pasta water or
olive oil as needed to make a sauce.

Serves 4

AuthorNote: European tuna, packed in oil, is essential here.
ChupaNote: Add fresh parsley, cilantro, and mint leaves with the olives.
When tossing with the pasta, sprinkle generously with red pepper flakes.

Cuisine:
"Moroccan"
Source:
"Mark Bittman's Kitchen Express by Mark Bittman, Simon & Schuster,
2009"
S(Formatted by Chupa Babi):
"March 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 105 Calories; 6g Fat (49.6%
calories from fat); 10g Protein; 3g Carbohydrate; 1g Dietary Fiber; 16mg
Cholesterol; 352mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 0
Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.

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

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[MC-AllEthnic-Recipes] Crabmeat Tostadas - 24g Carbohydrate; 3g Dietary Fiber

 


* Exported from MasterCook *

Crabmeat Tostadas

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound cooked crabmeat -- picked over for shells
1 jalapeño -- to 2, or serrano chilies, seeded if desired and minced
4 scallions -- white and light green parts, sliced thin or minced
1/2 pound tomatoes -- finely diced (optional; omit if good tomatoes are not available)
2/3 cup corn kernels -- (fresh or thawed frozen), steamed for 5 minutes
1/4 cup chopped cilantro
1/4 cup fresh lime juice -- (more to taste)
2 tablespoons extra virgin olive oil -- (optional)
Salt -- to taste
9 corn tortillas -- cut into quarters or halves and toasted in the microwave
Sliced radishes -- (optional)

1. Toss together all of the ingredients except the tortillas and radishes.
If desired, warm through in a pan over medium heat, but don't cook the
crab, or it will become too tough.

2. Spoon the crab mixture onto the toasted tortilla halves or triangles.
Garnish with radish slices if desired and serve.

Yield: 6 main-dish servings or 10 appetizer servings.

Advance preparation: This should be served soon after it's mixed.

Nutritional information per serving (6 main-dish servings): 194 calories
(9% fat); 2 grams fat; 0 grams saturated fat; 0 grams polyunsaturated fat;
4 grams monounsaturated fat; 57 milligrams cholesterol; 24 grams
carbohydrates; 4 grams dietary fiber; 298 milligrams sodium (does not
include salt to taste); 19 grams protein

Nutritional information per serving (10 appetizer servings): 116 calories
(8% fat); 1 gram fat; 0 grams saturated fat; 0 grams polyunsaturated fat;
0 grams monounsaturated fat; 34 milligrams cholesterol; 14 grams
carbohydrates; 2 grams dietary fiber; 179 milligrams sodium (does not
include salt to taste); 11 grams protein

All you need is a little lime juice, cilantro and chili pepper for this
crabmeat tostada topping. Corn makes a nice addition too, but at this time
of year it will have to come from the freezer.

Cuisine:
"TexMex"
Source:
"Recipes for Health, New York Times, March 13, 2012"
S(Formatted by Chupa Babi):
"March 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 218 Calories; 6g Fat (26.0%
calories from fat); 17g Protein; 24g Carbohydrate; 3g Dietary Fiber; 59mg
Cholesterol; 288mg Sodium. Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat;
1/2 Vegetable; 0 Fruit; 1 Fat.

Nutr. Assoc. : 2925 0 0 0 0 0 0 0 0 0 0

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